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Amishi Jha: How to tame your wandering mind
Amishi Jha: 如何驯服你走神的大脑
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Amishi Jha研究了我们注意力系统的是如何运作的：即如何从获得的信息中，筛选出重要信息的过程。Amishi Jha表示，来自于外部的干扰（如外部压力）以及来自内部的干扰（如走神）都会影响我们的注意力，但是有一些简单的技巧可以用来增强注意力。Amishi Jha强调，要“留心你的注意力”。
Amishi Jha - Neuroscientist
As a neuroscientist specializing in the brain mechanisms of attention, Amishi Jha researches mindfulness techniques to optimize focus, even under high stress. Full bio
As a neuroscientist specializing in the brain mechanisms of attention, Amishi Jha researches mindfulness techniques to optimize focus, even under high stress. Full bio
Double-click the English transcript below to play the video.
00:14
Consider the following statement:
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你一定听过这样的描述：
人类只使用了大脑10%的潜力。
00:16
human beings only use 10 percent
of their brain capacity.
of their brain capacity.
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00:21
Well, as a neuroscientist, I can tell you
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作为一个神经系统学家，
我可以告诉你
我可以告诉你
虽然这句掷地有声的话语
让摩根弗里曼
让摩根弗里曼
00:23
that while Morgan Freeman
delivered this line
delivered this line
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00:25
with the gravitas
that makes him a great actor,
that makes him a great actor,
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成为一个伟大的演员，
但是其实这句话是完全错误的。
00:28
this statement is entirely false.
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（笑声）
00:30
(Laughter)
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00:32
The truth is, human beings use 100 percent
of their brain capacity.
of their brain capacity.
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真相是，人类其实已经使用了
大脑100%的潜力。
大脑100%的潜力。
00:37
The brain is a highly efficient,
energy-demanding organ
energy-demanding organ
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人的大脑是是一个已经完全开发的
极其高效而且耗能的器官。
极其高效而且耗能的器官。
00:40
that gets fully utilized
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而且，即使大脑的潜力
已经被完全开发，
已经被完全开发，
00:43
and even though it is
at full capacity being used,
at full capacity being used,
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还依然面临着信息过载的问题。
00:47
it suffers from a problem
of information overload.
of information overload.
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00:50
There's far too much in the environment
than it can fully process.
than it can fully process.
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我们周围的环境实在是太丰富了，
大脑无法处理所有的信息。
大脑无法处理所有的信息。
00:53
So to solve this problem of overload,
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因此，为了解决信息过载的问题，
大脑在人类进化过程中
产生了注意力系统。
产生了注意力系统。
00:56
evolution devised a solution,
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00:58
which is the brain's attention system.
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大脑的注意力系统让我们可以
01:01
Attention allows us
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01:03
to notice, select and direct
the brain's computational resources
the brain's computational resources
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感知、选择并引导大脑的
信息处理能力，
信息处理能力，
01:07
to a subset of all that's available.
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使我们专注于所有信息中
特定的一部分。
特定的一部分。
01:10
We can think of attention
as the leader of the brain.
as the leader of the brain.
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我们可以把注意力想像成
大脑的指挥官，
大脑的指挥官，
我们的注意力去往哪里，
大脑的其他部分就跟到哪里。
大脑的其他部分就跟到哪里。
01:13
Wherever attention goes,
the rest of the brain follows.
the rest of the brain follows.
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01:16
In some sense, it's your brain's boss.
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某种程度上，它就是你大脑的老板。
在过去的15年中，
01:19
And over the last 15 years,
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01:21
I've been studying
the human brain's attention system.
the human brain's attention system.
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我一直在研究人类的注意力系统。
01:24
In all of our studies,
I've been very interested in one question.
I've been very interested in one question.
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在我的研究之中，
我对这样一个问题非常的感兴趣。
我对这样一个问题非常的感兴趣。
01:28
If it is indeed the case
that our attention is the brain's boss,
that our attention is the brain's boss,
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如果说注意力系统是我们大脑的老板，
01:32
is it a good boss?
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那么，它是一个好老板吗？
01:33
Does it actually guide us well?
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它指挥的好不好？
01:36
And to dig in on this big question,
I wanted to know three things.
I wanted to know three things.
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为了深入研究这个问题，
我需要知道三件事。
我需要知道三件事。
01:39
First, how does attention
control our perception?
control our perception?
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第一，我们的注意力
如何控制我们的认知能力？
如何控制我们的认知能力？
第二，为什么注意力会出问题，
01:44
Second, why does it fail us,
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01:46
often leaving us feeling
foggy and distracted?
foggy and distracted?
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比如我们的大脑有时会变得不清醒
或者走神？
或者走神？
第三，当我们的大脑不够清醒的时候
我们如何应对，
我们如何应对，
01:50
And third, can we do anything
about this fogginess,
about this fogginess,
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01:53
can we train our brain
to pay better attention?
to pay better attention?
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我们能不能通过训练
让我们的大脑能够有更好的注意力？
让我们的大脑能够有更好的注意力？
这样的话我们就能在工作生活中
拥有有更专注、持久的注意力。
拥有有更专注、持久的注意力。
01:57
To have more strong and stable attention
in the work that we do in our lives.
in the work that we do in our lives.
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那么让我来介绍一下
02:03
So I wanted to give you a brief glimpse
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我们如何研究这个问题。
02:07
into how we're going to look at this.
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让我们通过一个例子来解释
02:09
A very poignant example
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02:11
of how our attention
ends up getting utilized.
ends up getting utilized.
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我们的的注意力是如何工作的。
02:15
And I want to do it using the example
of somebody that I know quite well.
of somebody that I know quite well.
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我想举一个我非常熟悉的人的例子。
02:20
He ends up being part of a very large
group of people that we work with,
group of people that we work with,
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对于他所属的职业群体来说，
02:24
for whom attention
is a matter of life and death.
is a matter of life and death.
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注意力是一个关系着生死的问题，
02:27
Think of medical professionals
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比如医生、消防员、
02:29
or firefighters
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02:31
or soldiers or marines.
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士兵、海军陆战队。
我们的主人公Jeff Davis上尉
是一名海军陆战队员。
是一名海军陆战队员。
02:34
This is the story of a marine captain,
Captain Jeff Davis.
Captain Jeff Davis.
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正如你们所见，我要讲的故事
02:38
And the scene that I'm going to share
with you, as you can see,
with you, as you can see,
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02:41
is not about his time in the battlefield.
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并不是发生在战场上，
02:43
He was actually on a bridge, in Florida.
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而是在美国佛罗里达州的一座桥上。
02:46
But instead of looking
at the scenery around him,
at the scenery around him,
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可是他既没有四处张望
欣赏美丽的风景，
02:49
seeing the beautiful vistas
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也没有享受凉爽的海风，
02:50
and noticing the cool ocean breezes,
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他飞速开车，想着要不要把车开下桥
结束自己的生命。
结束自己的生命。
02:53
he was driving fast and contemplating
driving off that bridge.
driving off that bridge.
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02:58
And he would later tell me that it took
all of everything he had not to do so.
all of everything he had not to do so.
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后来他告诉我，
他差一点点就决定自杀了。
他差一点点就决定自杀了。
03:03
You see, he'd just returned from Iraq.
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当时，他刚刚从伊拉克回来，
虽然他人在桥上
03:06
And while his body was on that bridge,
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可是他的思绪和
他的注意力却在千里之外。
他的注意力却在千里之外。
03:08
his mind, his attention,
was thousands of miles away.
was thousands of miles away.
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03:11
He was gripped with suffering.
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他当时非常的痛苦，
03:13
His mind was worried and preoccupied
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他的思绪被忧虑占据着，
他的记忆充满了压抑，
而且对未来充满了恐惧。
而且对未来充满了恐惧。
03:16
and had stressful memories
and, really, dread for his future.
and, really, dread for his future.
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03:20
And I'm really glad
that he didn't take his life.
that he didn't take his life.
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我很庆幸
当时他没有结束自己的生命。
当时他没有结束自己的生命。
因为他知道他不是唯一
03:25
Because he, as a leader,
knew that he wasn't the only one
knew that he wasn't the only one
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在痛苦中煎熬的人，
03:28
that was probably suffering;
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有很多海军陆战队的队友
可能也在承受着痛苦的折磨。
可能也在承受着痛苦的折磨。
03:29
many of his fellow marines
probably were, too.
probably were, too.
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2008年，他参加了我们首次的
专注力训练实验项目。
专注力训练实验项目。
03:31
And in the year 2008, he partnered with me
in the first-of-its-kind project
in the first-of-its-kind project
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03:36
that actually allowed us to test and offer
something called mindfulness training
something called mindfulness training
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在这个项目中，我们为在现役士兵
提供专注力方面的训练。
提供专注力方面的训练。
03:41
to active-duty military personnel.
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03:44
But before I tell you about
what mindfulness training is,
what mindfulness training is,
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在介绍什么是专注力训练
以及实验结果之前，
以及实验结果之前，
03:47
or the results of that study,
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我觉得有必要首先弄清楚
注意力在大脑中是如何运作的。
注意力在大脑中是如何运作的。
03:49
I think it's important to understand
how attention works in the brain.
how attention works in the brain.
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在实验室里，
03:54
So what we do in the laboratory
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03:56
is that many of our studies of attention
involve brain-wave recordings.
involve brain-wave recordings.
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很多实验都需要记录脑电波。
04:00
In these brain wave recordings,
people wear funny-looking caps
people wear funny-looking caps
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实验对象需要带上
一个奇特的帽子，
一个奇特的帽子，
样子有点像游泳帽，不同的是
这个帽子里边内嵌了很多电极。
这个帽子里边内嵌了很多电极。
04:04
that are sort of like swimming caps,
that have electrodes embedded in them.
that have electrodes embedded in them.
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04:07
These electrodes pick up
the ongoing brain electrical activity.
the ongoing brain electrical activity.
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这些电极会实时收集脑电波的活跃度，
时间精度可以精确到毫秒级别。
04:12
And they do it with millisecond
temporal precision.
temporal precision.
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因此我们能够检测到
随时间变化的微小的电压波动。
随时间变化的微小的电压波动。
04:15
So we can see these small yet detectable
voltage fluctuations over time.
voltage fluctuations over time.
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04:20
And doing this, we can very precisely
plot the timing of the brain's activity.
plot the timing of the brain's activity.
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通过这种方式，我们可以精确的画出
脑电波活跃度随时间变化的图像。
脑电波活跃度随时间变化的图像。
04:26
About 170 milliseconds
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大约在我们向实验对象展示人脸图像
的170毫秒之后，
的170毫秒之后，
04:29
after we show our research participants
a face on the screen,
a face on the screen,
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我们可以观测到一个非常明显的
脑部活动特征反应。
脑部活动特征反应。
04:33
we see a very reliable,
detectable brain signature.
detectable brain signature.
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04:37
It happens right at the back of the scalp,
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这个反应就发生在头皮的后边，
04:39
above the regions of the brain
that are involved in face processing.
that are involved in face processing.
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位置大约在人脑中
人脸识别功能区域的上方。
人脸识别功能区域的上方。
这个反应非常的稳定和准确，
04:43
Now, this happens so reliably
and so on cue,
and so on cue,
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04:47
as the brain's face detector,
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我们甚至给了这种脑电波的活动模式
一个名字
一个名字
04:49
that we've even given
this brain-wave component a name.
this brain-wave component a name.
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叫做N170模式。
04:51
We call it the N170 component.
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04:54
And we use this component
in many of our studies.
in many of our studies.
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我们在很多实验中
都利用这种脑电波模式，
都利用这种脑电波模式，
04:57
It allows us to see the impact
that attention may have on our perception.
that attention may have on our perception.
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来检测注意力对人的认知的影响。
05:03
I'm going to give you a sense
of the kind of experiments
of the kind of experiments
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让我给你们一个直观的印象，
看看在实验室中
我们的实验是如何进行的
我们的实验是如何进行的
05:05
that we actually do in the lab.
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在实验中，
我们会给实验对象展示这样的图片。
我们会给实验对象展示这样的图片。
05:07
We would show participants
images like this one.
images like this one.
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05:09
You should see a face and a scene
overlaid on each other.
overlaid on each other.
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你会看到一张人脸的图片和
一张风景图片互相重叠着。
一张风景图片互相重叠着。
05:14
And what we do is we ask our participants
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我们会让实验对象
05:16
as they're viewing a series
of these types of overlaid images,
of these types of overlaid images,
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看这一系列重叠图片的同时
05:19
to do something with their attention.
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去做一些别的事情。
05:22
On some trials, we'll ask them
to pay attention to the face.
to pay attention to the face.
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在一部分实验组里，
我们要求他们注意观察人脸。
我们要求他们注意观察人脸。
05:25
And to make sure they're doing that,
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为了确保他们的确在认真地观察人脸，
05:27
we ask them to tell us,
by pressing a button,
by pressing a button,
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我们会让他们通过按按钮
来回答我们这张人脸是男性还是女性。
05:30
if the face appeared to be male or female.
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05:33
On other trials,
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在另外一部分的实验组里，
05:34
we ask them to tell what the scene was --
was it indoor or outdoor?
was it indoor or outdoor?
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我们要求他们回答
当前的风景照片是室内还是室外。
当前的风景照片是室内还是室外。
05:38
And in this way,
we can manipulate attention
we can manipulate attention
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通过这种方式，
我们可以操控他们的注意力，
我们可以操控他们的注意力，
05:40
and confirm that the participants
were actually doing what we said.
were actually doing what we said.
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并确保实验对象的确
在按照我们的要求去做。
在按照我们的要求去做。
05:45
Our hypotheses about attention
were as follows:
were as follows:
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我们的假设是：
05:49
if attention is indeed doing its job
and affecting perception,
and affecting perception,
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如果注意力确实会影响人的认知，
05:53
maybe it works like an amplifier.
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它起到的也许是促进作用。
05:56
And what I mean by this
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也就是说，
当我们引导他们的注意力
去关注人脸的时候，
去关注人脸的时候，
05:57
is that when we direct
attention to the face,
attention to the face,
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人脸的图片就会变得更清楚、
更明显，
更明显，
05:59
it becomes clearer and more salient,
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06:02
it's easier to see.
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也更容易察觉。
06:03
But when we direct it to the scene,
the face becomes barely perceptible
the face becomes barely perceptible
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但是，当我们引导他们的注意力
去关注风景的时候，
去关注风景的时候，
人脸的图片就会变的更不容易察觉，
06:07
as we process the scene information.
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因为大脑就会倾向于处理风景信息，
因此，我们要做的
06:10
So what we wanted to do
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06:12
is look at this brain-wave component
of face detection, the N170,
of face detection, the N170,
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是去查看之前提到的
这种脑电波活动模式 N170
这种脑电波活动模式 N170
看看这种脑电波模式
06:16
and see if it changed at all
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是否会随着
实验对象注意力的改变而改变——
实验对象注意力的改变而改变——
06:18
as a function of where our participants
were paying attention --
were paying attention --
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即他们的注意力是在人脸图像上
还是在风景图像上。
还是在风景图像上。
06:21
to the scene or the face.
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以下是我们的实验结果：
06:23
And here's what we found.
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06:24
We found that when they paid
attention to the face,
attention to the face,
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我们发现当它们的注意力在人脸上时，
06:27
the N170 was larger.
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N170会变大；
06:29
And when they paid attention to the scene,
as you can see in red, it was smaller.
as you can see in red, it was smaller.
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而当它们的注意力在风景上时则会变小，
对应图上红色的线。
对应图上红色的线。
你所看到的蓝线和红线之间的差距
06:33
And that gap you see
between the blue and red lines
between the blue and red lines
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06:35
is pretty powerful.
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非常的重要。
06:37
What it tells us is that attention,
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这个差距告诉我们，注意力
作为实验中的唯一变量
作为实验中的唯一变量
06:39
which is really the only
thing that changed,
thing that changed,
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因为实验对象看到的都是同样的图片，
06:41
since the images they viewed
were identical in both cases --
were identical in both cases --
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注意力可以改变人的认知结果。
06:43
attention changes perception.
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06:45
And it does so very fast.
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而且这一影响发生的十分迅速，
06:47
Within 170 milliseconds
of actually seeing a face.
of actually seeing a face.
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仅仅在看到图片的170毫秒之内。
06:51
In our follow-up studies,
we wanted to see what would happen,
we wanted to see what would happen,
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在我们后来的研究中，
我们想知道如何干扰或减弱
这种影响。
这种影响。
06:54
how could we perturb
or diminish this effect.
or diminish this effect.
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06:57
And our hunch was that if you put people
in a very stressful environment,
in a very stressful environment,
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我们认为，
如果把人们放在极具压力的环境中，
如果把人们放在极具压力的环境中，
如果使用让人非常不适的图片
来干扰他们，
来干扰他们，
07:02
if you distract them with disturbing,
negative images,
negative images,
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07:05
images of suffering and violence --
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那些有关痛苦和暴力的图片
07:07
sort of like what you might see
on the news, unfortunately --
on the news, unfortunately --
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不巧的是，这些图片
人们常常在新闻里看到的
人们常常在新闻里看到的
这有可能会影响他们的注意力。
07:10
that doing this might
actually affect their attention.
actually affect their attention.
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07:13
And that's indeed what we found.
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后来我们的实验结果
证实了我们的假设。
证实了我们的假设。
07:15
If we present stressful images
while they're doing this experiment,
while they're doing this experiment,
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如果我们在实验中给
实验对象看有很压力的图片，
实验对象看有很压力的图片，
这两条线之间的差距会缩小，
即影响会减弱。
即影响会减弱。
07:18
this gap of attention shrinks,
its power diminishes.
its power diminishes.
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在我们别的实验里，我们发现，
07:22
So in some of our other studies,
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07:24
we wanted to see, OK, great --
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很不幸，
压力的确会对我们的大脑产生影响。
压力的确会对我们的大脑产生影响。
07:26
not great, actually, bad news
that stress does this to the brain --
that stress does this to the brain --
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不过我们刚才所研究的压力
是来自于外部的干扰，
是来自于外部的干扰，
07:29
but if it is the case that stress
has this powerful influence on attention
has this powerful influence on attention
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07:33
through external distraction,
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那么如果是来自于内部的压力干扰，
结果会怎么样？
结果会怎么样？
07:35
what if we don't need
external distraction,
external distraction,
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07:37
what if we distract ourselves?
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07:39
And to do this,
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为了找出答案，
我们设计了一个实验。
我们设计了一个实验。
07:40
we had to basically come up
with an experiment
with an experiment
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在这个实验里，
我们让实验对象走神。
我们让实验对象走神。
07:42
in which we could have people
generate their own mind-wandering.
generate their own mind-wandering.
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简而言之，让他们在做某些任务时，
07:46
This is having off-task thoughts
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07:48
while we're engaged
in an ongoing task of some sort.
in an ongoing task of some sort.
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脑中却在想着与之无关的想法。
07:52
And the trick to mind-wandering
is that essentially, you bore people.
is that essentially, you bore people.
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我们通过让实验对象感觉无聊
来使他们走神。
来使他们走神。
07:56
So hopefully there's not a lot
of mind-wandering happening right now.
of mind-wandering happening right now.
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但愿我在说这些的时候，
在坐的各位没有走神。
在坐的各位没有走神。
（笑声）
当感觉到无聊的时候，
08:00
When we bore people,
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08:01
people happily generate all kinds
of internal content to occupy themselves.
of internal content to occupy themselves.
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人们就会不由自主的产生各种想法，
就会开始走神。
就会开始走神。
于是我们设计了
可能是世界上最无聊的实验。
可能是世界上最无聊的实验。
08:06
So we devised what might be considered
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08:08
one of the world's
most boring experiments.
most boring experiments.
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所有的实验对象会在屏幕上
一个接一个看到一系列的人脸图片，
一个接一个看到一系列的人脸图片，
08:10
All the participants saw
were a series of faces on the screen,
were a series of faces on the screen,
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08:13
one after another.
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每当他们看到一张图片，
就要按一次按钮。
就要按一次按钮。
08:14
They pressed the button
every time they saw the face.
every time they saw the face.
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基本就是这样了。
08:17
That was pretty much it.
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08:18
Well, one trick was that sometimes,
the face would be upside down,
the face would be upside down,
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不过偶尔会出现一张
上下颠倒的图片，
上下颠倒的图片，
这个频率会非常的低。
08:21
and it would happen very infrequently.
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这种情况发生的时候，按我们的要求
实验对象理应什么也不做。
实验对象理应什么也不做。
08:23
On those trials they were told
just to withhold the response.
just to withhold the response.
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08:26
Pretty soon, we could tell that
they were successfully mind-wandering,
they were successfully mind-wandering,
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但很快，他们也像看到其他图片一样
按下了按钮。
按下了按钮。
于是我们就知道，
他们成功的开始走神了。
他们成功的开始走神了。
08:30
because they pressed the button
when that face was upside down.
when that face was upside down.
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因为分辨上线下颠倒的图片
一点也不困难。
一点也不困难。
08:33
Even though it's quite plain to see
that it was upside down.
that it was upside down.
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我们想知道当人走神时会发生什么？
08:35
So we wanted to know what happens
when people have mind-wandering.
when people have mind-wandering.
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于是我们发现，
08:39
And what we found was that,
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跟来自外界的压力和干扰非常相似，
08:41
very similar to external stress
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08:43
and external distraction
in the environment,
in the environment,
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走神这种来自内部的干扰，
08:45
internal distraction,
our own mind wandering,
our own mind wandering,
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08:48
also shrinks the gap of attention.
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也会减少这个图像上的差距，
08:50
It diminishes attention's power.
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影响我们的注意力。
08:54
So what do all of these studies tell us?
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那么，我们可以从以上的实验中
得到什么样的启示？
得到什么样的启示？
那就是，
注意力对于认知的影响是巨大的。
注意力对于认知的影响是巨大的。
08:56
They tell us that attention
is very powerful
is very powerful
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08:59
in terms of affecting our perception.
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虽然注意力能带来强大的正面效益，
但它也很脆弱，很容易受影响。
但它也很脆弱，很容易受影响。
09:02
Even though it's so powerful,
it's also fragile and vulnerable.
it's also fragile and vulnerable.
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09:06
And things like stress
and mind-wandering diminish its power.
and mind-wandering diminish its power.
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比如压力和走神都会影响注意力。
然而我们的结论都是在
严格条件控制下的实验环境中得到
严格条件控制下的实验环境中得到
09:10
But that's all in the context of these
very controlled laboratory settings.
very controlled laboratory settings.
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那么在真实世界中又是什么样的呢？
09:13
What about in the real world?
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09:15
What about in our actual day-to-day life?
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在我们的日常生活中又是什么样的呢？
09:17
What about now?
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现在呢？
09:18
Where is your attention right now?
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你们的注意力现在在哪里？
让我们回到我们的话题，
09:21
To kind of bring it back,
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09:22
I'd like to make a prediction
about your attention
about your attention
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我想预测一下在剩下的时间里
你们的注意力。
你们的注意力。
09:24
for the remainder of my talk.
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准备好了吗？
09:26
Are you up for it?
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1468
09:27
Here's the prediction.
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我的预测是这样的：
09:29
You will be unaware of what I'm saying
for four out of the next eight minutes.
for four out of the next eight minutes.
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在剩下的八分钟的演讲里，
有四分钟的内容你们会完全不记得。
有四分钟的内容你们会完全不记得。
09:33
(Laughter)
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1001
（笑声）
09:34
It's a challenge,
so pay attention, please.
so pay attention, please.
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这是一个挑战，请大家集中注意力。
09:37
Now, why am I saying this?
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那么，我为什么要这么说？
虽然你们依然在这里坐着，
09:40
I'm surely going to assume
that you're going to remain seated
that you're going to remain seated
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我在演讲的时候
你们也像以前一样礼貌的注视着我，
你们也像以前一样礼貌的注视着我，
09:44
and, you know, graciously keep
your eyes on me as I speak.
your eyes on me as I speak.
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2874
09:47
But a growing body of literature suggests
that we mind-wander,
that we mind-wander,
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4515
但当这场演讲的时间越来越长时，
我们就很容易会走神。
09:52
we take our mind away
from the task at hand,
from the task at hand,
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我们每天清醒的时间里边，
有50%都在走神。
有50%都在走神。
09:54
about 50 percent of our waking moments.
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2600
像是走神、沉浸在自己的想法里边
09:57
These might be small,
little trips that we take away,
little trips that we take away,
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10:00
private thoughts that we have.
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1523
这些情况，事情虽小，
10:02
And when this mind-wandering happens,
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但是当我们注意力不在的时候，
很可能会出现问题。
10:05
it can be problematic.
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10:06
Now I don't think there will be
any dire consequences
any dire consequences
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现在你们大家都在这儿坐着
当然不会出现什么大的问题，
当然不会出现什么大的问题，
10:09
with you all sitting here today,
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但是如果是军队的指挥官
在作战会议时候走神了四分钟，
在作战会议时候走神了四分钟，
10:10
but imagine a military leader missing
four minutes of a military briefing,
four minutes of a military briefing,
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3540
抑或是法官在听证词的时候
走神了四分钟，
走神了四分钟，
10:14
or a judge missing
four minutes of testimony.
four minutes of testimony.
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4306
10:18
Or a surgeon or firefighter
missing any time.
missing any time.
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2160
又或者是外科医生或者消防员
稍稍一走神，
稍稍一走神，
10:20
The consequences
in those cases could be dire.
in those cases could be dire.
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都可能带来灾难性的后果。
10:24
So we might ask why do we do this?
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1904
所以我们不禁要问，为什么会这样？
10:25
Why do we mind-wander so much?
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1709
为什么我们这么容易走神？
一部分原因是
我们的思维是一位时间旅行大师，
我们的思维是一位时间旅行大师，
10:27
Well, part of the answer is that our mind
is an exquisite time-traveling master.
is an exquisite time-traveling master.
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我们的思维很容易
就会开始进行时间旅行。
就会开始进行时间旅行。
10:34
It can actually time travel very easily.
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1966
10:36
If we think of the mind as the metaphor
of the music player, we see this.
of the music player, we see this.
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3484
如果把我们的思维比作音乐播放器，
就像这样，
就像这样，
我们可以倒带回到过去，
10:39
We can rewind the mind to the past
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1755
10:41
to reflect on events
that have already happened, right?
that have already happened, right?
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2692
冥想过去发生过的事情，
也可以快进到未来，
计划我们未来要做的事情。
计划我们未来要做的事情。
10:44
Or we can go and fast-future, to plan
for the next thing that we want to do.
for the next thing that we want to do.
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3780
像这样，我们的思维会
10:49
And we land in this mental
time-travel mode of the past or the future
time-travel mode of the past or the future
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4540
非常频繁地进入时间旅行模式，
10:53
very frequently.
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1238
10:54
And we land there often
without our awareness,
without our awareness,
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2365
而且通常是无意识的。
10:57
most times without our awareness,
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1635
当我们想要集中注意力的时候，
也经常会无意识的走神。
也经常会无意识的走神。
10:58
even if we want to be paying attention.
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1865
回忆一下你们上次看书看了一页
却完全不知道讲了什么。
却完全不知道讲了什么。
11:00
Think of just the last time
you were trying to read a book,
you were trying to read a book,
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2769
11:03
got to the bottom of the page
with no idea what the words were saying.
with no idea what the words were saying.
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3316
11:06
This happens to us.
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1267
走神这件事在我们每个人身上
都经常发生。
都经常发生。
11:08
And when this happens, when we mind-wander
without an awareness that we're doing it,
without an awareness that we're doing it,
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当我们无意识的走神的时候，
11:14
there are consequences.
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1785
会有一些后果。
我们会出错，
11:16
We make errors.
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1150
11:18
We miss critical information, sometimes.
228
666135
2333
有时我们会忽略了重要的信息，
我们会变得抉择困难，
11:20
And we have difficulty making decisions.
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2394
更有甚者，
当我们在压力之下的时候，
当我们在压力之下的时候，
11:24
What's worse is when we experience stress.
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3063
当我们临近崩溃的时候，
11:28
When we're in a moment of overwhelm.
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2421
11:30
We don't just reflect
on the past when we rewind,
on the past when we rewind,
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3270
一方面我们容易会沉湎于过去，
11:33
we end up being in the past
ruminating, reliving or regretting
ruminating, reliving or regretting
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4594
我们不断的反省、重现、后悔
过去的事情。
过去的事情。
11:38
events that have already happened.
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1659
11:40
Or under stress, we fast-forward the mind.
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2721
在压力之下，我们也容易陷于未来，
11:43
Not just to productively plan.
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2246
不是在制定未来的计划，
而是在担心、惧怕
未来尚未发生的事情，
未来尚未发生的事情，
11:45
But we end up catastrophizing or worrying
237
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2061
11:47
about events that haven't happened yet
238
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1995
甚至有些事情其实根本就不会发生。
11:49
and frankly may never happen.
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1658
到目前为止，你们应该都理解了，
11:51
So at this point, you might be
thinking to yourself, OK,
thinking to yourself, OK,
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3611
11:54
mind-wandering's happening a lot.
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2254
走神经常发生，
而且是在我们不经意之间。
而且是在我们不经意之间。
11:57
Often, it happens without our awareness.
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2475
11:59
And under stress, it's even worse --
243
707719
2221
在压力之下会更糟糕——
我们可能会更频繁、更严重的走神。
12:01
we mind-wander more powerfully
and more often.
and more often.
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2446
12:04
Is there anything
we can possibly do about this?
we can possibly do about this?
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2286
那么我们有什么应对策略吗？
我很高兴地说，有。
12:07
And I'm happy to say the answer is yes.
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12:10
From our work, we're learning
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1444
通过我们的工作，我们了解到，
12:11
that the opposite of a stressed
and wandering mind is a mindful one.
and wandering mind is a mindful one.
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4906
压力和走神的对立面是专注。
12:17
Mindfulness has to do
with paying attention
with paying attention
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2650
专注力能帮助我们将注意力
集中在现在，
集中在现在，
12:20
to our present-moment experience
with awareness.
with awareness.
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3191
并且排除不良的情绪的影响。
12:23
And without any kind of emotional
reactivity of what's happening.
reactivity of what's happening.
251
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3566
专注力是活在当下，
12:27
It's about keeping
that button right on play
that button right on play
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2099
12:30
to experience the moment-to-moment
unfolding of our lives.
unfolding of our lives.
253
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3031
充分的的感受和体验生活中的
一点一滴，一分一秒。
一点一滴，一分一秒。
专注力也并不仅仅是一个概念，
12:33
And mindfulness is not just a concept.
254
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2769
12:36
It's more like practice,
255
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2080
它更是一种实践。
12:38
you have to embody this mindful
mode of being to have any benefits.
mode of being to have any benefits.
256
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4190
你需要将这种专注深深植入灵魂，
才能获得它所带来的好处。
才能获得它所带来的好处。
12:42
And a lot of the work that we're doing,
we're offering people programs
we're offering people programs
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3571
我们做的很大一部分工作就是，
为人们提供一整套的练习项目，
12:46
that give our participants
a suite of exercises
a suite of exercises
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3207
12:49
that they should do daily
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参与者要坚持每日练习，
在生活中建立更多的多专注的时刻。
在生活中建立更多的多专注的时刻。
12:51
in order to cultivate more moments
of mindfulness in their life.
of mindfulness in their life.
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3504
12:55
And for many of the groups
that we work with, high-stress groups,
that we work with, high-stress groups,
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3119
很多参与我们项目的人门，
那些高压状态下的群体，
那些高压状态下的群体，
12:59
like I said -- soldiers,
medical professionals --
medical professionals --
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正如我之前提到的
战士、医疗人员，
战士、医疗人员，
13:03
for them, as we know,
mind-wandering can be really dire.
mind-wandering can be really dire.
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对于他们来说，
走神的后果非常的可怕。
走神的后果非常的可怕。
13:08
So we want to make sure
we offer them very accessible,
we offer them very accessible,
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因此我们确保我们为他们提供
易获取、低耗时的训练条件，
易获取、低耗时的训练条件，
13:12
low time constraints
to optimize the training,
to optimize the training,
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从而最大化训练的效果，
让他们能从中获益。
让他们能从中获益。
13:15
so they can benefit from it.
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与之同时，
我们还追踪调查训练的效果，
我们还追踪调查训练的效果，
13:17
And when we do this, what we can do
is track to see what happens,
is track to see what happens,
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13:21
not just in their regular lives
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不仅仅是他们的日常生活上的效果，
13:22
but in the most demanding
circumstances that they may have.
circumstances that they may have.
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更包括了在他们可能所处的
极其严苛的环境下的效果。
极其严苛的环境下的效果。
13:26
Why do we want to do this?
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我们这样做的目的是什么？
13:27
Well, we want to, for example, give it
to students right around finals season.
to students right around finals season.
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因为我们想将这样的训练提供给
处于期末考试中的学生们，
处于期末考试中的学生们，
我们也想将这样的训练提供给
税收季节中的会计们，
税收季节中的会计们，
13:31
Or we want to give the training
to accountants during tax season.
to accountants during tax season.
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13:34
Or soldiers and marines
while they're deploying.
while they're deploying.
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以及执行任务的战士和
海军陆战队员。
海军陆战队员。
13:37
Why is that?
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为什么是这些人？
13:38
Because those are the moments
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因为他们在所面临的特殊时期里，
13:40
in which their attention
is most likely to be vulnerable,
is most likely to be vulnerable,
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由于外界压力和走神情况的存在，
他们的注意力会非常容易受到影响。
他们的注意力会非常容易受到影响。
13:43
because of stress and mind-wandering.
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13:45
And those are also the moments
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并且这也是我们希望他们的注意力
能够处于巅峰状态的时期，
能够处于巅峰状态的时期，
13:47
in which we want their attention
to be in peak shape
to be in peak shape
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这样他们才能高效的学习、
工作、执行任务。
工作、执行任务。
13:49
so they can perform well.
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13:51
So what we do in our research
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因此，在我们的研究之中，
13:52
is we have them take
a series of attention tests.
a series of attention tests.
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我们让他们进行一系列的
注意力测试。
注意力测试。
13:55
We track their attention at the beginning
of some kind of high-stress interval,
of some kind of high-stress interval,
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我们在他们开始一段高压时期之前
先检测一次他们的注意力情况，
先检测一次他们的注意力情况，
然后两个月后，我们再检测一次，
13:59
and then two months later,
we track them again,
we track them again,
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我们想要对比一下两次的结果
看看有什么区别。
看看有什么区别。
14:01
and we want to see
if there's a difference.
if there's a difference.
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为他们提供的专注力训练
是否起到了作用？
是否起到了作用？
14:03
Is there any benefit of offering them
mindfulness training?
mindfulness training?
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我们能不能避免
由高压环境引发的注意力问题？
由高压环境引发的注意力问题？
14:06
Can we protect against
the lapses in attention
the lapses in attention
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14:08
that might arise over high stress?
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以下是我们的发现的结论。
14:12
So here's what we find.
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14:13
Over a high-stress interval,
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在一段压力很大的的时间段里，
如果我们放任一切自由发展，
14:15
unfortunately, the reality is
if we don't do anything at all,
if we don't do anything at all,
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我们的注意力就会下降。
14:18
attention declines,
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14:19
people are worse at the end
of this high-stress interval than before.
of this high-stress interval than before.
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在这个高压时期接近末尾的时候，
人们的注意力比初期差了很多。
人们的注意力比初期差了很多。
但如果我们为之提供专注力的训练，
我们就可以避免这样的结果。
我们就可以避免这样的结果。
14:22
But if we offer mindfulness training,
we can protect against this.
we can protect against this.
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高压时期结束的时候，
虽然他们经历了和别组一样的压力，
虽然他们经历了和别组一样的压力，
14:27
They stay stable, even though
just like the other groups,
just like the other groups,
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但是他们的注意力依然可以
保持在开始的水平而不下降。
保持在开始的水平而不下降。
14:30
they were experiencing high stress.
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更令人印象深刻的是，
14:32
And perhaps even more impressive
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14:34
is that if people
take our training programs
take our training programs
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如果能坚持做我们的专注力训练八周以上，
14:36
over, let's say, eight weeks,
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而且保质保量的完成每天的练习，
14:38
and they fully commit
to doing the daily mindfulness exercises
to doing the daily mindfulness exercises
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真正掌握如何的把握当下，
14:41
that allow them to learn
how to be in the present moment,
how to be in the present moment,
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相同的高压环境下，他们的实验结果
甚至会比开始的时候有很大提升。
甚至会比开始的时候有很大提升。
14:46
well, they actually get better over time,
even though they're in high stress.
even though they're in high stress.
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这一点非常值得注意，
14:50
And this last point
is actually important to realize,
is actually important to realize,
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14:52
because of what it suggests to us
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因为它告诉我们，
专注力训练和体能训练一样，
14:54
is that mindfulness exercises
are very much like physical exercise:
are very much like physical exercise:
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14:58
if you don't do it, you don't benefit.
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不坚持做下去就没有效果。
但是，如果你能坚持专注力训练，
15:01
But if you do engage
in mindfulness practice,
in mindfulness practice,
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15:03
the more you do, the more you benefit.
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你做的越多，收益也就越多。
现在让我们回到
Jeff Davis上尉的例子上来。
Jeff Davis上尉的例子上来。
15:07
And I want to just bring it back
to Captain Jeff Davis.
to Captain Jeff Davis.
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正如我一开始所说，
15:11
As I mentioned to you at the beginning,
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他的海军陆战队员们参与了
我们首次的专注力训练项目。
我们首次的专注力训练项目。
15:13
his marines were involved
in the very first project
in the very first project
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15:15
that we ever did,
offering mindfulness training.
offering mindfulness training.
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15:19
And they showed this exact pattern,
which was very heartening.
which was very heartening.
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非常振奋人心的是，
他们也收到了这样的效果。
他们也收到了这样的效果。
15:22
We had offered them
the mindfulness training
the mindfulness training
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我们在他们被部署到伊拉克之前
为他们提供了专注力训练。
为他们提供了专注力训练。
15:24
right before they were deployed to Iraq.
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15:27
And upon their return,
Captain Davis shared with us
Captain Davis shared with us
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当他们回来的时候，
Davis上尉跟我们分享了
参加这个项目的心得。
参加这个项目的心得。
15:30
what he was feeling
was the benefit of this program.
was the benefit of this program.
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他说，跟上次执行任务的感觉完全不同，
15:34
He said that unlike last time,
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这次执行任务的时候
他能够更加的专注、
他能够更加的专注、
15:37
after this deployment,
they were much more present.
they were much more present.
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感觉更加的敏锐，
15:40
They were discerning.
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不再那么被动。
15:42
They were not as reactive.
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15:43
And in some cases,
they were really more compassionate
they were really more compassionate
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在某些时候，在他们互相之间以及
与别人互动的时候能有更好的共鸣。
与别人互动的时候能有更好的共鸣。
15:46
with the people they were
engaging with and each other.
engaging with and each other.
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他说，在很大程度上
他觉得我们提供的专注力训练
他觉得我们提供的专注力训练
15:49
He said in many ways,
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15:50
he felt that the mindfulness
training program we offered
training program we offered
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2674
成为他们应对创伤后应激障碍
非常重要的手段，
非常重要的手段，
15:53
gave them a really important tool
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15:54
to protect against developing
post-traumatic stress disorder
post-traumatic stress disorder
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甚至能将创伤后的应激障碍
转变为创伤后的自我提升。
转变为创伤后的自我提升。
15:59
and even allowing it to turn
into post-traumatic growth.
into post-traumatic growth.
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16:02
To us, this was very compelling.
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这对我们而言非常的振奋人心。
后来，Davis上尉和我在2008年之后
16:05
And it ended up
that Captain Davis and I --
that Captain Davis and I --
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16:07
you know, this was about
a decade ago, in 2008 --
a decade ago, in 2008 --
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十年之间一直保持着联系，
16:09
we've kept in touch all these years.
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一直到现在。
他本人也仍然坚持
训练自己的专注力，
训练自己的专注力，
16:12
And he himself has gone on
to continue practicing mindfulness
to continue practicing mindfulness
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16:16
in a daily way.
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每一天都在坚持做。
他被提拔为少校，
16:17
He was promoted to major,
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16:20
he actually then ended up retiring
from the Marine Corps.
from the Marine Corps.
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后来在海军陆战队一直服役到退休。
他经历了离婚、重新结婚，
16:23
He went on to get a divorce,
to get remarried,
to get remarried,
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16:27
to have a child, to get an MBA.
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有了自己的孩子、
后来又去读了工商管理硕士。
后来又去读了工商管理硕士。
16:29
And through all of these challenges
and transitions and joys of his life,
and transitions and joys of his life,
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在这种种事情期间
他都没有停止专注力训练。
他都没有停止专注力训练。
16:34
he kept up with his mindfulness practice.
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16:37
And as fate would have it,
just a few months ago,
just a few months ago,
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人有旦夕祸福，几个月之前，
46岁的他突发了严重的心脏病。
16:41
Captain Davis suffered a massive
heart attack, at the age of 46.
heart attack, at the age of 46.
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16:46
And he ended up calling me
a few weeks ago.
a few weeks ago.
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几周之前，他跟我打了一通电话，
他说：
他说：
16:49
And he said, "I want
to tell you something.
to tell you something.
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“我想告诉你一件事，
16:52
I know that the doctors
who worked on me, they saved my heart,
who worked on me, they saved my heart,
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为我做手术的医生，
治好了我的心脏，
治好了我的心脏，
16:56
but mindfulness saved my life.
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但是真正救了我的命的，
是我的专注力。
是我的专注力。
17:00
The presence of mind I had
to stop the ambulance
to stop the ambulance
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专注力让我在事发时
能够保持头脑清醒，
能够保持头脑清醒，
叫救护车把自己带到医院。”
17:03
that ended up taking me
to the hospital," -- himself,
to the hospital," -- himself,
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专注力让他能清醒地面对自己的
恐惧和焦虑，让自己不被其支配。
恐惧和焦虑，让自己不被其支配。
17:07
the clarity of mind he had to notice
when there was fear and anxiety happening
when there was fear and anxiety happening
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17:12
but not be gripped by it --
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17:14
he said, "For me, these
were the gifts of mindfulness."
were the gifts of mindfulness."
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他说，“这就是
专注力带给我的最大的收获。”
专注力带给我的最大的收获。”
17:17
And I was so relieved
to hear that he was OK.
to hear that he was OK.
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当得知他安全脱险的时候，
我感觉如释重负。
我感觉如释重负。
17:19
But really heartened to see
that he had transformed his own attention.
that he had transformed his own attention.
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然而最让我振奋的是看到
他如何成功的改变了自己的注意力。
他如何成功的改变了自己的注意力。
之前他的大脑的注意力系统
非常的糟糕
非常的糟糕
17:25
He went from having a really bad boss --
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17:28
an attention system
that nearly drove him off a bridge --
that nearly drove him off a bridge --
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一度差点让他把车开下桥而丧命。
17:31
to one that was an exquisite
leader and guide,
leader and guide,
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而现在他的注意力系统
已经变成了一位精明的向导，
已经变成了一位精明的向导，
17:34
and saved his life.
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救了他的命。
17:37
So I want to actually end by sharing
my call to action to all of you.
my call to action to all of you.
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因此，在演讲的最后，
我想向大家呼吁：
听好了，
17:41
And here it is.
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留心你的的注意力。
17:42
Pay attention to your attention.
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明白吗？
17:45
Alright?
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留心你的注意力，
17:46
Pay attention to your attention
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让专注力练习成为
你的日常练习之一
你的日常练习之一
17:49
and incorporate mindfulness training
as part of your daily wellness toolkit,
as part of your daily wellness toolkit,
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来帮你驯服自己走神的大脑，
17:54
in order to tame your own wandering mind
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让你的注意力成为
你人生中值得信赖的向导。
你人生中值得信赖的向导。
17:57
and to allow your attention
to be a trusted guide in your own life.
to be a trusted guide in your own life.
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18:01
Thank you.
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谢谢。
（掌声）
18:02
(Applause)
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ABOUT THE SPEAKER
Amishi Jha - NeuroscientistAs a neuroscientist specializing in the brain mechanisms of attention, Amishi Jha researches mindfulness techniques to optimize focus, even under high stress.
Why you should listen
Neuroscientist Amishi Jha studies how to keep the brain’s attention systems in peak shape over high-pressure intervals. In her laboratory at the University of Miami, she uses functional MRI, electrophysiological recordings and behavioral analysis techniques to understand why our attention sometimes fails us, and if it can be trained for greater focus and less distractibility.
In 2008, Jha launched the first-ever study to offer mindfulness training tools to active duty military service members as they prepared for deployment. What she has discovered over the past 10 years of research on this topic is that without intervention, soldiers’ attention and working memory are compromised, and their attentional lapses increase. She has found similar patterns in students and athletes, too. The good news is that engaging in mindfulness training to cultivate greater present moment awareness protects against these effects. Her research is continuing to explore how attention can be trained for optimal performance and well-being. In her TED Talk, Jha unpacks how attention becomes vulnerable under stress and the mechanisms that allow it to be strengthened with mindfulness training.
Amishi Jha | Speaker | TED.com