TEDxStanford
Marily Oppezzo: Want to be more creative? Go for a walk
Мэрили Оппеззо: Илүү бүтээлч баймаар байна уу? Алхаад үз.
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Шинэ санаа олохыг оролдох үедээ гацчихаж байсан л биз дээ. Зан байдлын судлаач Mэрили өөрийн судалгаагаар суудлаасаа босоод бага зэрэг алхахад л бүтээлч санаа ундардаг болохыг олж мэджээ. Энэхүү хөгжилтэй, богино илтгэлдээ тэрээр тархиа ажиллуулахад алхах хэрхэн тус болдог талаар тайлбарлалаа.
Marily Oppezzo - Behavioral and learning scientist
Marily Oppezzo studies how the movement of the body can affect the movement of the mind. Full bio
Marily Oppezzo studies how the movement of the body can affect the movement of the mind. Full bio
Double-click the English transcript below to play the video.
00:13
The creative process -- you know this --
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Та нар мэдэх байх. Бүтээлч үйл явц нь
00:15
from the first idea to the final product,
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анхны санаанаас эхлээд эцсийн бүтээгдэхүүн
00:17
is a long process.
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болтол урт удаан өрнөдөг.
00:19
It's super-iterative, lots of refinement,
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Олон давтамж, их сайжруулалт
00:22
blood, sweat, tears and years.
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хөлс, хүч, нулимс бас цаг хугацаа ордог.
00:24
And we're not saying
you're going to go out for a walk
you're going to go out for a walk
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Та гарч алхаад л Систин сүм шиг
00:27
and come back with the Sistine Chapel
in your left hand.
in your left hand.
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санаа олчихно гэсэн үг биш.
00:29
So what frame of the creative
process did we focus on?
process did we focus on?
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Тэгэхээр бүтээлч явцын
юунд нь бид төвлөрсөн бэ?
юунд нь бид төвлөрсөн бэ?
00:32
Just this first part.
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Зөвхөн энэ эхний хэсэгт.
00:34
Just brainstorming,
coming up with a new idea.
coming up with a new idea.
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Тархиа ажиллуулж, шинэ санаа олох.
00:38
We actually ran four studies
with a variety of people.
with a variety of people.
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Бид 4 өөр судалгааг янз бүрийн
хүмүүсийн дунд хийсэн.
хүмүүсийн дунд хийсэн.
00:42
You were either walking
indoors or outdoors.
indoors or outdoors.
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Гадаа эсвэл дотор алхаж байж болно.
00:44
And all of these studies
found the same conclusion.
found the same conclusion.
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Эдгээр судалгааны үр дүн бүгд ижил.
00:48
I'm only going to tell you
about one of them today.
about one of them today.
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Би эдгээрийн нэгийг та бүхэнд яръя.
00:51
One of the tests we used for creativity
was alternate uses.
was alternate uses.
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Бүтээлч сэтгэлгээний судалгаанд
олон төрлийн хэрэглээг хэмжсэн.
олон төрлийн хэрэглээг хэмжсэн.
Энэ туршилтад дөрвөн минут өгөгдсөн.
00:55
In this test, you have four minutes.
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00:57
Your job is to come up with as many other
ways to use common everyday objects
ways to use common everyday objects
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Таны хийх зүйл нь өдөр тутмын обьектэд
аль болох олон
аль болох олон
01:01
as you can think of.
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хэрэглээ бодож олох.
01:02
So, for example,
what else would you do with a key,
what else would you do with a key,
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Жишээлбэл, та түлхүүрээр цоож нээхээс өөр
01:05
other than to use it
for opening up a lock?
for opening up a lock?
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юу хийж болох вэ?
01:08
Clearly, you could use it
as a third eyeball for a giraffe, right?
as a third eyeball for a giraffe, right?
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Анаашны гурав дах нүд болгож болно.
Тийм биз?
Тийм биз?
Магадгүй. Сонирхолтой, содон л юм.
Гэхдээ бүтээлч үү?
Гэхдээ бүтээлч үү?
01:12
Maybe. That's sort of interesting,
kind of new. But is it creative?
kind of new. But is it creative?
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01:17
So people came up with
as many ideas as they could,
as many ideas as they could,
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Хүмүүст маш олон санаа төрдөг
01:20
and we had to decide:
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харин бид үүнийг бүтээлч
01:21
Is this creative or not?
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мөн биш эсэхийг шийддэг.
01:24
The definition of creativity
that a lot of people go with
that a lot of people go with
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Бүтээлч байдлыг ихэнх хүмүүс
"хэрэгтэй шинэлэг зүйл"
гэж тодорхойлдог.
гэж тодорхойлдог.
01:27
is "appropriate novelty."
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01:29
For something to be appropriate,
it has to be realistic,
it has to be realistic,
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Хэрэгтэй байхын тулд бодит байх хэрэгтэй.
01:32
so unfortunately, you can't use
a key as an eyeball.
a key as an eyeball.
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Харамсалтай нь та түлхүүрийг
нүд болгож ашиглаж болохгүй.
нүд болгож ашиглаж болохгүй.
01:36
Boo!
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Өөө!
01:37
But "novel," the second thing,
is that nobody had to have said it.
is that nobody had to have said it.
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Гэхдээ "шинэлэг" гэдгийг хэн ч
хэлэх хэрэггүй.
хэлэх хэрэггүй.
01:42
So for us, it had to be appropriate first,
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Иймд бидэнд эхлээд хэрэгтэй
байх нь чухал.
байх нь чухал.
01:45
and then for novelty,
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Шинэлэг байхын тулд
01:46
nobody else in the entire population
that we surveyed could have said it.
that we surveyed could have said it.
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өөр хүн үүнийг нь олоогүй
байх ёстой юм.
байх ёстой юм.
01:50
So you might think you could use
a key to scratch somebody's car,
a key to scratch somebody's car,
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Та түлхүүрийг хэн нэгний машиныг зурахад
ашиглаж болно гэж бодож магад
ашиглаж болно гэж бодож магад
01:54
but if somebody else said that,
you didn't get credit for it.
you didn't get credit for it.
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гэвч өөр хүн үүнийг хэлсэн бол
та оноо авахгүй.
та оноо авахгүй.
01:57
Neither of you did.
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Хэн нь ч оноо авахгүй.
01:58
However, only one person said this:
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Гэхдээ нэг л хүн
02:02
"If you were dying
and it were a murder mystery,
and it were a murder mystery,
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"Хэрэв хэн нэгэнд алуулаад үхэх гэж байвал
02:05
and you had to carve the name
of the murderer into the ground
of the murderer into the ground
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алуурчны нэрийг шалан дээр түлхүүрээр
02:08
with your dying words."
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сийлэх байсан" гэж хэлсэн.
02:10
One person said this.
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Нэг л хүн ингэж хэлсэн.
02:11
(Laughter)
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(Инээд)
02:12
And it's a creative idea,
because it's appropriate and it's novel.
because it's appropriate and it's novel.
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Энэ бол бүтээлч санаа
учир нь хэрэгтэй бөгөөд шинэлэг.
учир нь хэрэгтэй бөгөөд шинэлэг.
02:16
You either did this test and came up
with ideas while you were seated
with ideas while you were seated
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Энэ туршилтыг сууж эсвэл
гүйлтийн зам дээр алхаж
гүйлтийн зам дээр алхаж
02:19
or while you were walking on a treadmill.
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байхдаа хийх боломжтой.
02:22
(Laughter)
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(Инээд)
02:24
They did the test twice,
with different objects.
with different objects.
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Тэд туршилтыг хоёр удаа
хоёр өөр эд зүйлсээр хийсэн.
хоёр өөр эд зүйлсээр хийсэн.
02:26
Three groups: the first group sat first
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Гурван бүлгийн эхний бүлэг эхлээд суусан
02:30
and then sat again for the second test.
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хоёр дахь туршилтад мөн л суусан.
02:32
The second group sat first
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Хоёр дахь бүлэг эхлээд суусан
02:35
and then did the second test
while walking on a treadmill.
while walking on a treadmill.
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хоёр дахь туршилтаа гүйлтийн зам дээр
алхаж байгаад хийсэн.
алхаж байгаад хийсэн.
02:38
The third group --
and this is interesting --
and this is interesting --
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Гурав дахь бүлэг их сонирхолтой
02:41
they walked on the treadmill first,
and then they sat.
and then they sat.
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тэд эхлээд гүйлтийн зам дээр алхсан,
дараа нь суусан.
дараа нь суусан.
02:44
OK, so the two groups
that sat together for the first test,
that sat together for the first test,
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Тэгэхээр хоёр бүлэг нь
эхний туршилтанд суусан ба
эхний туршилтанд суусан ба
02:48
they looked pretty similar to each other,
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үр дүн нь төстэй харагдаж байсан.
02:50
and they averaged
about 20 creative ideas per person.
about 20 creative ideas per person.
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Нэг хүн дунджаар 20 санаа гаргасан.
02:54
The group that was walking
on the treadmill
on the treadmill
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Гүйлтийн зам дээр алхаж байсан бүлэг
02:56
did almost twice as well.
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бараг хоёр дахин сайн байсан.
02:59
And they were just walking
on a treadmill in a windowless room.
on a treadmill in a windowless room.
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Тэд цонхгүй өрөөнд
гүйлтийн зам дээр алхсан.
гүйлтийн зам дээр алхсан.
03:04
Remember, they took the test twice.
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Тэд туршилтыг хоёр удаа хийснийг санаарай.
03:06
The people who sat twice for that second
test didn't get any better;
test didn't get any better;
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Хоёр дахь туршилтыг сууж хийсэн
хүмүүс сайн байгаагүй ба
хүмүүс сайн байгаагүй ба
03:10
practice didn't help.
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бэлтгэл тус болоогүй.
03:12
But these same people who were sitting
and then went on the treadmill
and then went on the treadmill
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Гэхдээ сууж байгаад алхсан хүмүүс
03:15
got a boost from walking.
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илүү сайжирсан байсан.
03:17
Here's the interesting thing.
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Хамгийн сонирхолтой нь
03:19
The people who were
walking on the treadmill
walking on the treadmill
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гүйлтийн зам дээр алхаж байсан хүмүүст
03:21
still had a residue effect of the walking,
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алхалтын нөлөө гарсан бөгөөд
03:24
and they were still creative afterwards.
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суусан хэдий ч бүтээлч хэвээр байсан.
03:26
So the implication of this
is that you should go for a walk
is that you should go for a walk
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Тэгэхээр үүнээс үзэхэд
та дараагийн том хурал эсвэл
та дараагийн том хурал эсвэл
03:29
before your next big meeting
and just start brainstorming right away.
and just start brainstorming right away.
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санаагаа хайж эхлэхийн өмнө
алхах хэрэгтэй.
алхах хэрэгтэй.
Үүнийг хамгийн үр дүнтэй болгох
03:34
We have five tips for you
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03:36
that will help make this
the best effect possible.
the best effect possible.
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таван зөвлөгөөг бид танд өгье.
03:39
First, you want to pick a problem
or a topic to brainstorm.
or a topic to brainstorm.
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Эхлээд шийдэх асуудал эсвэл
сэдвээ сонгох хэрэгтэй.
сэдвээ сонгох хэрэгтэй.
03:44
So, this is not the shower effect,
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Энэ нь шүршүүрт орох үед
03:46
when you're in the shower
and all of a sudden,
and all of a sudden,
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шампуний савнаас гэнэт л гараад ирдэг
03:48
a new idea pops out of the shampoo bottle.
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шинэ санаатай адилгүй юм.
03:50
This is something
you're thinking about ahead of time.
you're thinking about ahead of time.
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Энэ нь та цаг хугацаанаас түрүүлж
сэтгэж буй явдал юм.
сэтгэж буй явдал юм.
03:53
They're intentionally thinking about
brainstorming a different perspective
brainstorming a different perspective
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Тэд алхангаа өөр өнцөг олохоор
03:57
on the walk.
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дотроо бодож байдаг.
03:58
Secondly -- I get asked this a lot:
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Надаас үүнийг маш их асуудаг.
04:00
Is this OK while running?
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Гүйж байхдаа бодох нь зүгээр үү?
04:02
Well, the answer for me
is that if I were running,
is that if I were running,
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Хэрэв би гүйж байсан бол
04:05
the only new idea I would have
would be to stop running, so ...
would be to stop running, so ...
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надад төрөх ганц санаа нь
гүйхээ зогсоох л байсан.
гүйхээ зогсоох л байсан.
04:09
(Laughter)
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(Инээд)
04:10
But if running for you
is a comfortable pace, good.
is a comfortable pace, good.
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Гүйх нь таны хувьд тохирох хурд
бол сайн байна.
бол сайн байна.
04:14
It turns out, whatever physical
activity is not taking a lot of attention.
activity is not taking a lot of attention.
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Анхаарал шаардахгүй ямар ч
биеийн хөдөлгөөн болох аж.
биеийн хөдөлгөөн болох аж.
04:18
So just walking at a comfortable
pace is a good choice.
pace is a good choice.
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Өөрт таарсан хурдаар алхах нь зөв.
04:22
Also, you want to come up with
as many ideas as you can.
as many ideas as you can.
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Мөн та аль болох олон санаа
гаргахыг хүснэ.
гаргахыг хүснэ.
04:25
One key of creativity
is to not lock on that first idea.
is to not lock on that first idea.
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Бүтээлч байдлын нэг түлхүүр нь
эхний санаандаа баригдахгүй байх.
эхний санаандаа баригдахгүй байх.
04:28
Keep going.
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Сэтгээд л бай.
04:30
Keep coming up with new ones,
until you pick one or two to pursue.
until you pick one or two to pursue.
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Хэрэгжүүлэх нэг, хоёр санаанд хүртлээ
шинэ санаа гаргаад л бай.
шинэ санаа гаргаад л бай.
04:35
You might worry that you don't want
to write them down,
to write them down,
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Бичиж авахгүй бол мартана гэж
04:38
because what if you forget them?
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санаа чинь зовж магад.
04:39
So the idea here is to speak them.
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Иймээс оронд нь ярих хэрэгтэй.
04:41
Everybody was speaking their new ideas.
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Бүгд өөрсдийн шинэ санааг ярина.
04:43
So you can put your headphones on
and record through your phone
and record through your phone
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Чихэвчээ зүүгээд,
гар утсаараа бичлэг хий.
гар утсаараа бичлэг хий.
04:47
and then just pretend you're having
a creative conversation, right?
a creative conversation, right?
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Бүтээлч яриа өрнүүлж буй мэт жүжиглэ.
04:50
Because the act of writing
your idea down is already a filter.
your idea down is already a filter.
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Шинэ санаагаа бичих нь
өөрөө шүүлтүүр болдог.
өөрөө шүүлтүүр болдог.
04:54
You're going to be like,
"Is this good enough to write down?"
"Is this good enough to write down?"
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Та "Үүнийг бичихээр сайн санаа гэж үү?"
гэж бодно.
гэж бодно.
04:56
And then you write it down.
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Тэгээд бичдэг.
04:58
So just speak as many as you can,
record them and think about them later.
record them and think about them later.
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Тэгэхээр аль болох олныг ярьж,
тэмдэглээд дараа нь бод.
тэмдэглээд дараа нь бод.
05:01
And finally: don't do this forever. Right?
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Эцэст нь үүнийг урт удаан хийх хэрэггүй.
05:04
If you're on the walk
and that idea's not coming to you,
and that idea's not coming to you,
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Хэрэв та алхаж байгаа ч санаа төрөхгүй бол
05:07
come back to it later at another time.
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өөр нэг цагт алхаад үз.
05:10
I think we're coming up
on a break right now,
on a break right now,
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Бид завсарлах болсон бололтой
тэгэхээр надад
нэг санаа байна.
нэг санаа байна.
05:12
so I have an idea:
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05:14
Why don't you grab a leash
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Та яагаад нэг хүзүүвч олоод,
05:16
and take your thoughts for a walk?
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бодлоо салхилуулаад үзээрэй.
05:19
Thank you.
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Баярлалаа.
05:20
(Applause)
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(Алга ташилт)
ABOUT THE SPEAKER
Marily Oppezzo - Behavioral and learning scientistMarily Oppezzo studies how the movement of the body can affect the movement of the mind.
Why you should listen
Inheriting an energetic passion for health from her dad, Marily Oppezzo's past research has investigated ways to use the world to motivate healthy brains and healthy behaviors. She is currently an Instructor of Medicine at the Stanford Prevention Research Center. She is also working with Dr. Dan Schwartz to find out if fidgeting in the classroom may be a desirable cognitive tool rather than an irritating hallmark of inattention, and she's working with Dr. Margaret Neale and Dr. Jodi Prochaska to discover how walking may improve negotiation outcomes.
Along her way, Oppezzo has collected several souvenir lessons from her range of work and educational experiences:
Bartending:
1. The environment has incredible power to elicit and shape behaviors; and
2. Everyone has at least one interesting story in them.
Dietetics:
1. Biochemistry is fascinating;
2. We grant food immense powers. It can be simultaneously viewed as a vehicle of health, morality, social bonding, government conspiracy, inequality and pleasure; and
3. A plateful of knowledge doesn't always help the medicine go down.
Teaching / education:
1. Watching people learn, grow, and change is a deep gratification unique to teaching and behavior change work; and
2. Learning, like behavior change, takes distributed practice to become part of you. (We can’t binge-watch knowledge any more than we should pull flossing all-nighters).
Cardiac rehab:
1. Everyone has the capacity to be an inspiration and in surprising, unexpected ways; and
2. Health becomes incredibly valuable once you experience a true loss of it; and
3. Exercise is the ultimate multitasker: it can heal the brain, the heart and the body all at once.
Marily Oppezzo | Speaker | TED.com