ABOUT THE SPEAKER
Emily Balcetis - Psychologist
Social psychologist Emily Balcetis explores perception, motivation, goal-setting and decision-making from conscious and nonconscious levels.

Why you should listen

The world around us often seems insurmountable, with all the cards stacked against us -- but as social psychologist Emily Balcetis seeks to show, it doesn't have to be that way. Through her research at New York University she explores how small differences in perception, whether conscious or nonconscious, can have potentially major consequences. For example, in a series of studies conducted in 2009 Balcetis helped show that people who saw Barack Obama as lighter skinned tended to report voting for him in the 2008 presidential election -- and vice versa.

Her current work focuses on how video evidence can bias jury members differently and how our vision can work against us when it comes to effective exercise. Balcetis' goal is to show that through our awareness of these biases, we can also overcome them, for an ever so slightly less daunting world.

More profile about the speaker
Emily Balcetis | Speaker | TED.com
TEDxNewYork

Emily Balcetis: Why some people find exercise harder than others

Emily Balcetis: 为何有些人会比别人觉得锻炼身体要难得多

Filmed:
3,770,270 views

为何有些人在减肥这件事上比别人更苦恼?社会心理学家Emily Balcetis为我们展示了她的研究,揭示了众多原因之一:视觉。在这个启发性的演讲中,她展示了在健身这件事上,为何有些人眼中的世界就是和别人不一样——也提供了一个格外简单的办法来克服这些难题。
- Psychologist
Social psychologist Emily Balcetis explores perception, motivation, goal-setting and decision-making from conscious and nonconscious levels. Full bio

Double-click the English transcript below to play the video.

00:12
Vision视力 is the most important重要
0
673
2382
视觉是我们所有感觉中
00:15
and prioritized优先 sense that we have.
1
3055
2588
最重要和最优先的。
00:17
We are constantly经常 looking
2
5643
1684
我们在不停地注视着
00:19
at the world世界 around us,
3
7327
1774
周围的一切,
00:21
and quickly很快 we identify鉴定 and make sense
4
9101
2197
并且快速的识别和分析
00:23
of what it is that we see.
5
11298
2335
我们所看到的事物。
00:25
Let's just start开始 with an example
6
13633
1919
让我先举一个例子
00:27
of that very fact事实.
7
15552
1273
来说明这个事实。
00:28
I'm going to show显示 you
a photograph照片 of a person,
8
16825
2010
我会让你们花几秒钟时间
00:30
just for a second第二 or two,
9
18835
1803
来观看一个人的照片,
00:32
and I'd like for you to identify鉴定
10
20638
1895
并且请你们辨别出
00:34
what emotion情感 is on his face面对.
11
22533
2139
这个人的表情所代表的情绪。
00:36
Ready准备?
12
24672
1228
准备好了吗?
00:37
Here you go. Go with your gut肠道 reaction反应.
13
25900
2712
就是这张,跟随你们的第一感觉,
00:40
Okay. What did you see?
14
28612
2331
好了,你们看到了什么?
00:42
Well, we actually其实 surveyed调查
15
30943
2264
事实上我们调查了
00:45
over 120 individuals个人,
16
33207
2307
一百二十多个人,
00:47
and the results结果 were mixed.
17
35514
1950
而调查结果很复杂。
00:49
People did not agree同意
18
37464
2267
人们在所看到的情绪上面
00:51
on what emotion情感 they saw on his face面对.
19
39731
2890
并没有达成共识。
00:54
Maybe you saw discomfort不舒服.
20
42621
1805
可能你看到了不安,
00:56
That was the most frequent频繁 response响应
21
44426
1989
这是我们收到的
00:58
that we received收到.
22
46415
1255
最常见的回答。
00:59
But if you asked the person on your left,
23
47670
2089
但是如果你问问你左边的人,
01:01
they might威力 have said regret后悔 or skepticism怀疑论,
24
49759
2741
他们也许会说是遗憾或者怀疑。
01:04
and if you asked somebody on your right,
25
52500
1929
如果问的是右边的人,
01:06
they might威力 have said
something entirely完全 different不同,
26
54429
2894
他们的回答可能又完全不同,
01:09
like hope希望 or empathy同情.
27
57323
2820
比如说希望或者同情。
01:12
So we are all looking
28
60143
1559
那么我们现在
01:13
at the very same相同 face面对 again.
29
61702
3102
再回到这张照片。
01:16
We might威力 see something
30
64804
1428
我们可能会看到
01:18
entirely完全 different不同,
31
66232
2383
完全不同的东西。
01:20
because perception知觉 is subjective主观.
32
68615
3064
因为感觉是主观的,
01:23
What we think we see
33
71679
2168
我们认为自己所看到的东西
01:25
is actually其实 filtered过滤
34
73847
1442
事实上是经过
01:27
through通过 our own拥有 mind's心灵的 eye.
35
75289
2404
我们思维的视角过滤过的。
01:29
Of course课程, there are many许多 other examples例子
36
77693
2253
当然,还有很多其他例子能
01:31
of how we see the world世界
through通过 own拥有 mind's心灵的 eye.
37
79946
2415
证明我们是如何通过
主观思维的视角观察世界的。
01:34
I'm going to give you just a few少数.
38
82361
1782
再举几个这样的例子。
01:36
So dieters节食, for instance,
39
84143
2660
比如说,节食者
01:38
see apples苹果 as larger
40
86803
2018
眼中的苹果
01:40
than people who are not counting数数 calories卡路里.
41
88821
3020
会比不节食的人眼中的更大。
01:43
Softball垒球 players玩家 see the ball as smaller
42
91841
3633
当垒球运动员从他的低迷状态中
恢复的时候,
01:47
if they've他们已经 just come out of a slump暴跌,
43
95474
2155
相比起那些手感火热的运动员
01:49
compared相比 to people who
had a hot night at the plate盘子.
44
97629
3544
会感觉球更小。
01:53
And actually其实, our political政治 beliefs信仰 also
45
101173
2950
事实上, 我们的政治信仰
01:56
can affect影响 the way we see other people,
46
104123
2242
也会影响我们观察其他人,
01:58
including包含 politicians政治家.
47
106365
2173
包括政治家。
02:00
So my research研究 team球队 and I
decided决定 to test测试 this question.
48
108538
3693
所以我和我的研究团队决定探索这个问题。
02:04
In 2008, Barack巴拉克 Obama奥巴马
was running赛跑 for president主席
49
112231
3631
在2008年,巴拉克-奥巴马正在第一次
02:07
for the very first time,
50
115862
1399
竞选总统。
02:09
and we surveyed调查 hundreds数以百计 of Americans美国人
51
117261
2982
我们在选举开始前一个月,
02:12
one month before the election选举.
52
120243
2223
调查了几百名美国人。
02:14
What we found发现 in this survey调查
53
122466
1699
研究表明
02:16
was that some people, some Americans美国人,
54
124165
2286
一些人,一些美国公民
02:18
think photographs照片 like these
55
126451
1696
认为这样的照片
02:20
best最好 reflect反映 how Obama奥巴马 really looks容貌.
56
128147
2992
展现了奥巴马最真实的一面。
02:23
Of these people, 75 percent百分
57
131139
2622
这些人中的75%
02:25
voted for Obama奥巴马 in the actual实际 election选举.
58
133761
2867
在选举中投票给了奥巴马。
02:28
Other people, though虽然,
thought photographs照片 like these
59
136628
3168
但是其他的人认为在这些照片中
02:31
best最好 reflect反映 how Obama奥巴马 really looks容貌.
60
139796
2289
奥巴马看起来更真实,
02:34
89 percent百分 of these people
61
142085
1976
他们中的89%
02:36
voted for McCain麦凯恩.
62
144061
1821
投票给了麦凯恩。
02:37
We presented呈现 many许多 photographs照片 of Obama奥巴马
63
145882
3506
我们把许多奥巴马的照片
02:41
one at a time,
64
149388
1597
每次逐张地展示,
02:42
so people did not realize实现
that what we were changing改变
65
150985
2899
所以人们并没有意识到,
02:45
from one photograph照片 to the next下一个
66
153884
1853
在这些照片中
02:47
was whether是否 we had artificially人为 lightened减轻
67
155737
2056
我们只是人为地
02:49
or darkened黑暗 his skin皮肤 tone.
68
157793
2548
调亮或调暗了他的肤色。
02:52
So how is that possible可能?
69
160341
1560
那么这是为什么呢?
02:53
How could it be that
when I look at a person,
70
161901
2835
为什么当我观察一个人,
02:56
an object目的, or an event事件,
71
164736
1721
一个物体或一个事件的时候,
02:58
I see something very different不同
72
166457
1975
我所看到的与其他人
03:00
than somebody else其他 does?
73
168432
1829
非常不同呢?
03:02
Well, the reasons原因 are many许多,
74
170261
2290
原因有很多。
03:04
but one reason原因 requires要求 that we understand理解
75
172551
2251
其中的一个要求我们了解一些
03:06
a little bit more about how our eyes眼睛 work.
76
174802
2553
眼睛的工作原理。
03:09
So vision视力 scientists科学家们 know
77
177355
2009
视觉科学家们知道
03:11
that the amount of information信息
78
179364
1483
我们的视觉
03:12
that we can see
79
180847
1871
03:14
at any given特定 point in time,
80
182718
1839
在任意给定时刻
所掌握的信息量,
03:16
what we can focus焦点 on,
is actually其实 relatively相对 small.
81
184557
2697
我们所能聚焦的范围其实是很少的。
03:19
What we can see with great sharpness锐度
82
187254
2729
我们在保证较高的锐利度,
03:21
and clarity明晰 and accuracy准确性
83
189983
2177
清晰度和准确度下所能看到的范围,
03:24
is the equivalent当量
84
192160
1987
等同于
03:26
of the surface表面 area of our thumb拇指
85
194147
2176
把胳膊伸直时
03:28
on our outstretched伸开 arm.
86
196323
2295
大拇指那么大,
03:30
Everything else其他 around that is blurry模糊,
87
198618
2139
这片区域周围的一切都是模糊的,
03:32
rendering翻译 much of what is presented呈现
88
200757
2441
导致大部分呈现在眼中的事物
03:35
to our eyes眼睛 as ambiguous暧昧.
89
203198
2644
都是模糊的。
03:37
But we have to clarify澄清
90
205842
2274
但是我们必须进行辨认,
03:40
and make sense of what it is that we see,
91
208116
2248
以识别出我们看到的是什么。
03:42
and it's our mind心神 that
helps帮助 us fill in that gap间隙.
92
210364
3385
这时大脑就会帮助我们
填补缺失的信息,
03:45
As a result结果, perception知觉
is a subjective主观 experience经验,
93
213749
3569
结果就是,感觉变得很主观,
03:49
and that's how we end结束 up seeing眼看
94
217318
1459
这就是我们如何通过思维的视角
03:50
through通过 our own拥有 mind's心灵的 eye.
95
218777
2228
进行观察的。
03:53
So, I'm a social社会 psychologist心理学家,
96
221005
1813
我是一个社会心理学家,
03:54
and it's questions问题 like these
97
222818
1517
所以这样的问题
03:56
that really intrigue诡计 me.
98
224335
1713
会让我非常感兴趣。
03:58
I am fascinated入迷 by those times
99
226048
1651
每当人们看到的东西不一样时,
03:59
when people do not see eye to eye.
100
227699
2497
我都会觉得非常有趣。
04:02
Why is it that somebody might威力
101
230196
1697
为什么有的人
04:03
literally按照字面 see the glass玻璃 as half full充分,
102
231893
2612
看一个杯子会认为它是半满的?
04:06
and somebody literally按照字面 sees看到 it
103
234505
1480
而另一些人会把它当成
04:07
as half empty?
104
235985
1471
半空的?
04:09
What is it about what one person
is thinking思维 and feeling感觉
105
237456
3121
到底是什么使得一个人
所看到和感觉到的
04:12
that leads引线 them to see the world世界
106
240577
1547
让他们从完全不同的角度
04:14
in an entirely完全 different不同 way?
107
242124
2360
观察这个世界呢?
04:16
And does that even matter?
108
244484
2463
这真的很重要吗?
04:18
So to begin开始 to tackle滑车 these questions问题,
109
246947
3051
那么为了回答这个问题,
04:21
my research研究 team球队 and I
decided决定 to delve钻研 deeply
110
249998
2639
我和我的研究团队决定更加深入研究
04:24
into an issue问题 that has received收到
111
252637
1850
一个引起了
04:26
international国际 attention注意:
112
254487
1918
国际关注的问题:
04:28
our health健康 and fitness身体素质.
113
256405
1723
我们的健康和健身。
04:30
Across横过 the world世界,
114
258128
1358
全世界的人
04:31
people are struggling奋斗的
to manage管理 their weight重量,
115
259486
2402
都在为了控制体重而奋斗。
04:33
and there is a variety品种 of strategies策略
116
261888
2214
并且有许多不同的方式
04:36
that we have to help us
keep the pounds英镑 off.
117
264102
3357
可以帮助我们减轻体重。
04:39
For instance, we set
the best最好 of intentions意图
118
267459
3106
例如我们会寄希望于
04:42
to exercise行使 after the holidays假期,
119
270565
2697
在节假日之后进行锻炼。
04:45
but actually其实, the majority多数 of Americans美国人
120
273262
2598
但事实上,大部分美国人
04:47
find that their New Year's年份 resolutions决议
121
275860
2042
都会遗憾的发现他们的新年变革之梦
04:49
are broken破碎 by Valentine's情人节 Day.
122
277902
3056
在情人节的时候就磨灭了。
04:52
We talk to ourselves我们自己
123
280958
1502
我们会告诉自己
04:54
in very encouraging鼓舞人心的 ways方法,
124
282460
1694
并鼓励自己说,
今年就是我们
04:56
telling告诉 ourselves我们自己 this is our year
125
284154
1833
成功恢复体型的时候。
04:57
to get back into shape形状,
126
285987
1701
04:59
but that is not enough足够 to bring带来 us back
127
287688
1842
但是这并不足以使我们真的
05:01
to our ideal理想 weight重量.
128
289530
1735
恢复理想体重。
05:03
So why?
129
291265
1836
那么为什么呢?
05:05
Of course课程, there is no simple简单 answer回答,
130
293101
2083
当然了,答案很复杂。
05:07
but one reason原因, I argue争论,
131
295184
2763
但是我认为,其中一个原因,
05:09
is that our mind's心灵的 eye
132
297947
1926
是我们的思维视角
05:11
might威力 work against反对 us.
133
299873
1601
可能会阻碍我们的努力。
05:13
Some people may可能 literally按照字面 see exercise行使
134
301474
3019
有些人可能会认为锻炼
05:16
as more difficult,
135
304493
1666
是个相当困难的过程,
05:18
and some people might威力 literally按照字面
136
306159
1814
而有些人则会认为
05:19
see exercise行使 as easier更轻松.
137
307973
2307
它其实很容易。
05:22
So, as a first step
to testing测试 these questions问题,
138
310280
3748
所以,为了解决这些问题, 首先
05:26
we gathered云集 objective目的 measurements测量
139
314028
2263
我们为人们的体型状况
05:28
of individuals'个人 physical物理 fitness身体素质.
140
316291
2846
找出了客观的生理指标。
05:31
We measured测量 the
circumference圆周 of their waist腰部,
141
319137
2342
我们测量了他们的腰围,
05:33
compared相比 to the
circumference圆周 of their hips臀部.
142
321479
3256
并将之与他们的臀围做对比。
较高的腰臀比
05:36
A higher更高 waist-to-hip腰围与臀围 ratio
143
324735
1469
05:38
is an indicator指示符 of being存在
less physically物理 fit适合
144
326204
2183
与较低的腰臀比相比,
05:40
than a lower降低 waist-to-hip腰围与臀围 ratio.
145
328387
2072
健康状况更不理想。
05:42
After gathering搜集 these measurements测量,
146
330459
2227
得到了这些测量数据之后,
05:44
we told our participants参与者 that
147
332686
1813
我们要求我们的研究对象
05:46
they would walk步行 to a finish line线
148
334499
1584
带着负重
05:48
while carrying携带 extra额外 weight重量
149
336083
1883
走向一条终点线,
05:49
in a sort分类 of race种族.
150
337966
1157
就像赛跑那样。
05:51
But before they did that,
151
339123
1787
但是在他们开始之前,
05:52
we asked them to estimate估计 the distance距离
152
340910
2440
我们让他们估计
05:55
to the finish line线.
153
343350
1687
到终点线的距离。
05:57
We thought that the physical物理
states状态 of their body身体
154
345037
2296
我们认为他们的身体状况
05:59
might威力 change更改 how
they perceived感知 the distance距离.
155
347333
3485
可能会影响他们对距离的估计。
06:02
So what did we find?
156
350818
1760
我们发现了什么呢?
06:04
Well, waist-to-hip腰围与臀围 ratio
157
352578
2708
事实上,腰臀比
06:07
predicted预料到的 perceptions看法 of distance距离.
158
355286
3016
预示了他们对距离的估测。
06:10
People who were out of shape形状 and unfit不适当
159
358302
2630
与体型状况更好的人相比
06:12
actually其实 saw the distance距离
to the finish line线
160
360932
2098
那些身材走型的人,
06:15
as significantly显著 greater更大
161
363030
1163
会认为
06:16
than people who were in better shape形状.
162
364193
1891
到终点的距离更远。
06:18
People's人们 states状态 of their own拥有 body身体
163
366084
2041
人们的身体状况
06:20
changed how they
perceived感知 the environment环境.
164
368125
3236
影响了他们观察环境的方式。
06:23
But so too can our mind心神.
165
371361
2116
但我们的大脑也可以。
06:25
In fact事实, our bodies身体 and our minds头脑
166
373477
1909
事实上,我们的身体和大脑
06:27
work in tandem串联
167
375386
1977
会共同
06:29
to change更改 how we see the world世界 around us.
168
377363
2608
影响我们对世界的观察。
06:31
That led us to think that maybe people
169
379971
2095
这使得我们想到
06:34
with strong强大 motivations动机
170
382066
1278
或许那些有强烈动机
06:35
and strong强大 goals目标 to exercise行使
171
383344
1820
去运动的人们,
06:37
might威力 actually其实 see
the finish line线 as closer接近
172
385164
3172
相比起动机较弱的人们
06:40
than people who have weaker较弱 motivations动机.
173
388336
3700
会认为终点线更近。
06:44
So to test测试 whether是否 motivations动机
174
392036
2342
所以为了测试
06:46
affect影响 our perceptual知觉的
experiences经验 in this way,
175
394378
3352
动机是否会这样影响我们的观察,
06:49
we conducted进行 a second第二 study研究.
176
397730
1923
我们进行了第二项研究。
06:51
Again, we gathered云集 objective目的 measurements测量
177
399653
2681
我们又一次收集了
06:54
of people's人们 physical物理 fitness身体素质,
178
402334
2004
人们体型状况的测量数据,
06:56
measuring测量 the circumference圆周 of their waist腰部
179
404338
2058
包括了他们的
06:58
and the circumference圆周 of their hips臀部,
180
406396
1768
腰围和臀围,
07:00
and we had them do a
few少数 other tests测试 of fitness身体素质.
181
408164
3365
我们还让他们做了其他
健康状况的测试。
07:03
Based基于 on feedback反馈 that we gave them,
182
411529
2543
基于我们的反馈,
07:06
some of our participants参与者 told us
183
414072
1565
一些研究参与者告诉我们,
07:07
they're not motivated动机
to exercise行使 any more.
184
415637
2308
他们没有继续锻炼的动力了。
07:09
They felt like they already已经
met会见 their fitness身体素质 goals目标
185
417945
2394
他们感觉已经达到了健康目标,
07:12
and they weren't going
to do anything else其他.
186
420339
2133
不想继续锻炼下去了。
07:14
These people were not motivated动机.
187
422472
1619
这些人是没有动机的人。
07:16
Other people, though虽然,
based基于 on our feedback反馈,
188
424091
2142
但是另一些人基于我们的反馈,
07:18
told us they were highly高度
motivated动机 to exercise行使.
189
426233
2285
告诉我们他们非常想要继续锻炼。
07:20
They had a strong强大 goal目标
to make it to the finish line线.
190
428518
2712
他们想要到达终点的目的性很强。
07:23
But again, before we had them
walk步行 to the finish line线,
191
431230
2997
但是在他们开始走向终点线之前,
07:26
we had them estimate估计 the distance距离.
192
434227
1970
我们又要求他们估计到终点的距离,
07:28
How far away was the finish line线?
193
436197
1748
他们到终点的距离有多远呢?
07:29
And again, like the previous以前 study研究,
194
437945
2362
再一次,就像之前的研究那样,
07:32
we found发现 that waist-to-hip腰围与臀围 ratio
195
440307
1834
我们发现腰臀比
07:34
predicted预料到的 perceptions看法 of distance距离.
196
442141
1960
预示了他们对距离的估测。
07:36
Unfit不适当 individuals个人 saw
the distance距离 as farther更远,
197
444101
4632
体型较差的人
07:40
saw the finish line线 as farther更远 away,
198
448733
1970
相比体型较好的来说,
07:42
than people who were in better shape形状.
199
450703
1947
认为到终点的距离更远。
07:44
Importantly重要的, though虽然, this only happened发生
200
452650
2009
重要的是,这个现象只发生在
07:46
for people who were not motivated动机
201
454659
1934
那些没有强烈的
07:48
to exercise行使.
202
456593
1619
运动动机的人中间。
07:50
On the other hand,
203
458212
1590
另一方面,
07:51
people who were highly高度
motivated动机 to exercise行使
204
459802
3044
运动动机很强烈的人,
07:54
saw the distance距离 as short.
205
462846
2197
认为到终点的距离很近。
07:57
Even the most out of shape形状 individuals个人
206
465043
2327
甚至他们中最胖的人
07:59
saw the finish line线
207
467370
1558
看待终点线
08:00
as just as close,
208
468928
1504
也是一样近,
08:02
if not slightly closer接近,
209
470432
1835
甚至会比
08:04
than people who were in better shape形状.
210
472267
2656
其他身材更好的人还要近一点。
08:06
So our bodies身体 can change更改
211
474923
1959
也就是说我们的身体,
08:08
how far away that finish line线 looks容貌,
212
476882
2238
可以改变终点看起来的距离,
08:11
but people who had committed提交
to a manageable管理 goal目标
213
479120
3919
而那些有着明确的、
08:15
that they could accomplish完成
in the near future未来
214
483039
2109
可以在短时间内达到的目标的人,
08:17
and who believed相信 that they were capable
215
485148
2194
和那些相信自己
08:19
of meeting会议 that goal目标
216
487342
1596
有能力达到目标的人,
08:20
actually其实 saw the exercise行使 as easier更轻松.
217
488938
3416
会认为这种锻炼更加轻松。
08:24
That led us to wonder奇迹,
218
492354
1910
这使我们想到,
08:26
is there a strategy战略 that we could use
219
494264
2417
我们可否可以借助某种方法
08:28
and teach people that would help
220
496681
2390
来帮助人们,
08:31
change更改 their perceptions看法 of the distance距离,
221
499071
2269
改变他们对距离的估测,
08:33
help them make exercise行使 look easier更轻松?
222
501340
2481
使锻炼看起来容易一些呢?
08:35
So we turned转身 to
the vision视力 science科学 literature文学
223
503821
2634
所以我们转向视觉科学的资料
08:38
to figure数字 out what should we do,
224
506455
1746
来试着找到这种方法,
08:40
and based基于 on what we read,
we came来了 up with a strategy战略
225
508201
2482
基于这些资料
我们想到了一种方法。
08:42
that we called, "Keep
your eyes眼睛 on the prize."
226
510683
3378
我们称它为“聚焦奖赏”。
08:46
So this is not the slogan口号
227
514061
1811
这并不是来自某张
08:47
from an inspirational励志 poster海报.
228
515872
1885
鼓励性海报的标语。
08:49
It's an actual实际 directive指示
229
517757
2248
这是一个确切的指令,
08:52
for how to look around your environment环境.
230
520005
2922
告诉你如何观察四周的环境。
08:54
People that we trained熟练 in this strategy战略,
231
522927
2292
根据这种方法训练的一些人,
08:57
we told them to focus焦点
their attention注意 on the finish line线,
232
525219
3874
我们告诉他们要专注于终点线,
09:01
to avoid避免 looking around,
233
529093
1836
不要四处张望,
09:02
to imagine想像 a spotlight聚光灯
234
530929
1341
要想象一个聚光点,
09:04
was shining闪亮的 on that goal目标,
235
532270
1613
就在目标那里闪烁着,
09:05
and that everything around it was blurry模糊
236
533893
2479
聚光点周围的一切都应该是模糊的,
09:08
and perhaps也许 difficult to see.
237
536372
1806
无法辨认的。
09:10
We thought that this strategy战略
238
538178
2171
我们认为这个方法
可以让做运动感觉要容易一些。
09:12
would help make the exercise行使 look easier更轻松.
239
540349
2493
09:14
We compared相比 this group
240
542842
1619
我们把这个组的人
09:16
to a baseline底线 group.
241
544461
1658
和对照组的人比较。
09:18
To this group we said,
242
546119
1205
我们跟这个组的人说
09:19
just look around the environment环境
243
547324
1587
随便看看四周,
09:20
as you naturally自然 would.
244
548911
1249
就像你平时一样,
09:22
You will notice注意 the finish line线,
245
550160
1560
你会注意到终点线,
09:23
but you might威力 also notice注意
246
551720
1703
但可能也会看到
09:25
the garbage垃圾 can off to the right,
247
553423
1869
终点线右边的垃圾桶,
09:27
or the people and the
lamp post岗位 off to the left.
248
555292
2286
或者是左边的人和灯柱。
09:29
We thought that people
who used this strategy战略
249
557578
2685
我们认为运用这个方法的人们
09:32
would see the distance距离 as farther更远.
250
560263
2102
会觉得距离更远一点。
09:34
So what did we find?
251
562365
2447
那么我们发现了什么呢?
09:36
When we had them estimate估计 the distance距离,
252
564812
1973
当我们让他们预测距离时,
09:38
was this strategy战略 successful成功
253
566785
1748
这个方法是否能成功的
09:40
for changing改变 their perceptual知觉的 experience经验?
254
568533
2500
改变他们对距离的感知呢?
09:43
Yes.
255
571033
1198
答案是可以的。
09:44
People who kept不停 their eyes眼睛 on the prize
256
572231
2205
那些把注意力放在奖赏上的人,
09:46
saw the finish line线 as 30 percent百分 closer接近
257
574436
3049
看到的终点线,比那些
09:49
than people who looked看着 around
258
577485
1611
放眼四周的人
09:51
as they naturally自然 would.
259
579096
1280
要近30%。
09:52
We thought this was great.
260
580376
1308
我们对这个结果很满意。
09:53
We were really excited兴奋 because it meant意味着
261
581684
1882
我们非常激动,因为这意味着
09:55
that this strategy战略 helped帮助 make
262
583566
1480
这个方法可以让做运动
09:57
the exercise行使 look easier更轻松,
263
585046
1892
看起来更简单,
09:58
but the big question was,
264
586938
1934
但最重要的问题来了,
10:00
could this help make exercise行使
265
588872
1837
它能让做运动
10:02
actually其实 better?
266
590709
1391
变得更有效吗?
10:04
Could it improve提高 the quality质量
267
592100
1665
它能否提高
10:05
of exercise行使 as well?
268
593765
1881
运动的质量呢?
10:07
So next下一个, we told our participants参与者,
269
595646
2263
所以下一步,我们告诉参与者,
10:09
you are going to walk步行 to the finish line线
270
597909
1895
你们将在负重的情况下
10:11
while wearing穿着 extra额外 weight重量.
271
599804
2227
走向终点线。
10:14
We added添加 weights权重 to their ankles脚踝
272
602031
2020
我们在脚踝那里给他们加重,
10:16
that amounted to 15 percent百分
of their body身体 weight重量.
273
604051
2697
重量是他们体重的15%,
10:18
We told them to lift电梯 their knees膝盖 up high
274
606748
1948
我们告诉他们把膝盖抬高,
10:20
and walk步行 to the finish line线 quickly很快.
275
608696
2219
然后快速走到终点线。
10:22
We designed设计 this exercise行使 in particular特定
276
610915
2160
我们特意设计了这个运动,
10:25
to be moderately适当地 challenging具有挑战性的
277
613075
1722
让它具有一定挑战性,
10:26
but not impossible不可能,
278
614797
1777
但不至于无法完成。
10:28
like most exercises演习
279
616574
1260
就像大多数运动一样,
10:29
that actually其实 improve提高 our fitness身体素质.
280
617834
2842
可以提升我们的体型,
10:32
So the big question, then:
281
620676
2660
那么问题就是:
10:35
Did keeping保持 your eyes眼睛 on the prize
282
623336
2112
把焦点放在奖品上,
10:37
and narrowly险些 focusing调焦 on the finish line线
283
625448
2332
然后把注意力放在终点线上,
10:39
change更改 their experience经验 of the exercise行使?
284
627780
2765
会改变运动的体验吗?
10:42
It did.
285
630545
1595
答案是肯定的。
10:44
People who kept不停 their eyes眼睛 on the prize
286
632140
2235
那些专注于奖赏的人
10:46
told us afterward之后 that it required需要
287
634375
1814
后来告诉我们,
10:48
17 percent百分 less exertion用力
288
636189
2095
他们做运动所需的努力
10:50
for them to do this exercise行使
289
638284
1670
比平时着眼四周的人,
10:51
than people who looked看着 around naturally自然.
290
639954
3439
要少了17%。
10:55
It changed their subjective主观 experience经验
291
643393
2064
这改变了他们做运动的
10:57
of the exercise行使.
292
645457
1623
主观体验,
10:59
It also changed the objective目的 nature性质
293
647080
3012
同时也改变了做运动的
11:02
of their exercise行使.
294
650092
1299
客观本质。
11:03
People who kept不停 their eyes眼睛 on the prize
295
651391
2248
那些专注于奖赏的人,
11:05
actually其实 moved移动 23 percent百分 faster更快
296
653639
2648
比平时着眼四周的人,
11:08
than people who looked看着 around naturally自然.
297
656287
3448
敏捷性提高了23%。
11:11
To put that in perspective透视,
298
659735
1682
换个方式说,
11:13
a 23 percent百分 increase增加
299
661417
1673
23%的增长
11:15
is like trading贸易 in your
1980 Chevy烦扰 Citation引文
300
663090
3885
就相当于把你1980年的雪佛兰
Citation(袖珍小轿车)
11:18
for a 1980 Chevrolet雪佛兰 Corvette克尔维特.
301
666975
4644
换成一辆同年的雪佛兰科尔维特(跑车)。
11:23
We were so excited兴奋 by this,
302
671619
2512
我们对此感到很激动。
11:26
because this meant意味着 that a strategy战略
303
674131
2167
因为这意味着,
11:28
that costs成本 nothing,
304
676298
1682
一个无需成本的方法,
11:29
that is easy简单 for people to use,
305
677980
1767
简单易行,
11:31
regardless而不管 of whether是否 they're in shape形状
306
679747
1971
对那些不管是已经体型良好的人,
11:33
or struggling奋斗的 to get there,
307
681718
1858
或朝那个方向努力的人来说,
11:35
had a big effect影响.
308
683576
1440
都有极大的效果。
11:37
Keeping保持 your eyes眼睛 on the prize
309
685016
1557
专注于奖赏,
11:38
made制作 the exercise行使 look and feel easier更轻松
310
686573
2944
可以让做运动看起来和感觉上更容易。
11:41
even when people were working加工 harder更难
311
689517
2558
由于敏捷性更高了,所以对那些
11:44
because they were moving移动 faster更快.
312
692075
2219
更加努力的人也同样适用。
11:46
Now, I know there's more to good health健康
313
694294
2970
我知道健康的概念
11:49
than walking步行 a little bit faster更快,
314
697264
2022
不仅仅是走得快一些。
11:51
but keeping保持 your eyes眼睛 on the prize
315
699286
2185
但聚焦于奖赏
11:53
might威力 be one additional额外 strategy战略
316
701471
1630
或许可以是一个额外的技巧,
11:55
that you can use to help promote促进
317
703101
1609
你可以用它来实现
11:56
a healthy健康 lifestyle生活方式.
318
704710
2315
一种更健康的生活方式。
11:59
If you're not convinced相信 yet然而
319
707025
2081
如果你对此还抱有疑问,
12:01
that we all see the world世界
through通过 our own拥有 mind's心灵的 eye,
320
709106
2520
怀疑我们是否真的通过
思维的视角来看世界,
12:03
let me leave离开 you with one final最后 example.
321
711626
2027
那么我再举最后一个例子。
12:05
Here's这里的 a photograph照片 of a beautiful美丽
street in Stockholm斯德哥尔摩, with two cars汽车.
322
713653
3423
这是一张斯德哥尔摩街头美景的照片,
还有两辆车。
12:09
The car汽车 in the back looks容貌 much larger
323
717076
2191
后面那辆车看起来
12:11
than the car汽车 in the front面前.
324
719267
1426
比前面的大得多。
12:12
However然而, in reality现实,
325
720693
1606
但是,事实上
12:14
these cars汽车 are the same相同 size尺寸,
326
722299
2379
这两辆车都一样大。
12:16
but that's not how we see it.
327
724678
2895
但我们看到的并不是这样。
12:19
So does this mean that
328
727573
2124
难道这表明
12:21
our eyes眼睛 have gone走了 haywire失控
329
729697
1714
我们的眼睛出毛病了,
12:23
and that our brains大脑 are a mess食堂?
330
731411
2570
我们的大脑也混乱了?
12:25
No, it doesn't mean that at all.
331
733981
2572
不,完全不是这样。
12:28
It's just how our eyes眼睛 work.
332
736553
2021
这只是眼睛的工作原理。
12:30
We might威力 see the world世界 in a different不同 way,
333
738574
2689
我们可能用不同的方式看世界,
12:33
and sometimes有时 that might威力 not
334
741263
1772
有时看到的和事实
12:35
line线 up with reality现实,
335
743035
2066
并不相符。
12:37
but it doesn't mean
that one of us is right
336
745101
2125
但这并不代表我们中间
某个人就是对的,
12:39
and one of us is wrong错误.
337
747226
2095
另一个就是错的。
12:41
We all see the world世界
through通过 our mind's心灵的 eye,
338
749321
2136
我们其实都是以思维的视角来看世界。
12:43
but we can teach ourselves我们自己
to see it differently不同.
339
751457
2851
但我们能主动学会
用不同的方法去看。
12:46
So I can think of days
340
754308
1824
我能够回忆起
12:48
that have gone走了 horribly可怕 wrong错误 for me.
341
756132
2034
那些曾经很糟糕的日子,
12:50
I'm fed美联储 up, I'm grumpy性情乖戾的, I'm tired,
342
758166
2396
我感到厌倦,暴躁,疲惫,
12:52
and I'm so behind背后,
343
760562
1540
完全跟不上节奏,
12:54
and there's a big black黑色 cloud
344
762102
2406
在我的头顶上
12:56
hanging over my head,
345
764508
1483
还有一大片乌云笼罩,
12:57
and on days like these,
346
765991
1434
而且在这些日子里,
12:59
it looks容貌 like everyone大家 around me
347
767425
1875
周围的人看起来
13:01
is down in the dumps转储 too.
348
769300
2134
也垂头丧气似的。
13:03
My colleague同事 at work looks容貌 annoyed懊恼
349
771434
1733
当我向同事请求延迟期限时,
13:05
when I ask for an extension延期 on a deadline截止日期,
350
773167
2710
他看起来很恼火,
13:07
and my friend朋友 looks容貌 frustrated受挫
351
775877
1978
当我约了朋友吃午饭
但因开会迟到时,
13:09
when I show显示 up late晚了 for lunch午餐
because a meeting会议 ran long,
352
777855
2699
他看起来很不爽,
13:12
and at the end结束 of the day,
353
780554
1593
当结束了一天的工作,
13:14
my husband丈夫 looks容貌 disappointed失望
354
782147
2026
因为我想早点睡觉不想去看电影,
13:16
because I'd rather go to
bed than go to the movies电影.
355
784173
2533
我的丈夫看起来就很失望。
13:18
And on days like these,
when everybody每个人 looks容貌
356
786706
3017
像这样的日子
13:21
upset烦乱 and angry愤怒 to me,
357
789723
2008
每个人看起来都对我不爽。
13:23
I try to remind提醒 myself that there
are other ways方法 of seeing眼看 them.
358
791731
3218
我试着开解自己,
或许有别的方法来看待他们,
13:26
Perhaps也许 my colleague同事 was confused困惑,
359
794949
3310
可能我的同事只是感到困惑,
13:30
perhaps也许 my friend朋友 was concerned关心,
360
798259
2436
可能我的朋友只是担心,
13:32
and perhaps也许 my husband丈夫 was
feeling感觉 empathy同情 instead代替.
361
800695
3267
可能我的丈夫只是对我感到同情。
13:35
So we all see the world世界
362
803962
1894
所以我们都是
13:37
through通过 our own拥有 mind's心灵的 eye,
363
805856
1826
以思维的视角看世界。
13:39
and on some days, it might威力 look
364
807682
2003
在某些日子里,
13:41
like the world世界 is a dangerous危险
365
809685
1408
这个世界看起来似乎很危险,
13:43
and challenging具有挑战性的 and insurmountable不可逾越 place地点,
366
811093
2537
充满挑衅,不可逾越,
13:45
but it doesn't have to look
that way all the time.
367
813630
2970
但未必一直是这样。
13:48
We can teach ourselves我们自己
to see it differently不同,
368
816600
2196
我们可以学会
用不同的方法去看待,
13:50
and when we find a way to make the world世界
369
818796
2666
当我们找到一个方法,
13:53
look nicer更好 and easier更轻松,
370
821462
1937
让这个世界看起来更美好更轻松,
13:55
it might威力 actually其实 become成为 so.
371
823399
2340
或许它就真的会成为现实。
13:57
Thank you.
372
825739
1555
谢谢。
13:59
(Applause掌声)
373
827294
3609
(掌声)
Translated by Psycho Decoder
Reviewed by Yuanqing Edberg

▲Back to top

ABOUT THE SPEAKER
Emily Balcetis - Psychologist
Social psychologist Emily Balcetis explores perception, motivation, goal-setting and decision-making from conscious and nonconscious levels.

Why you should listen

The world around us often seems insurmountable, with all the cards stacked against us -- but as social psychologist Emily Balcetis seeks to show, it doesn't have to be that way. Through her research at New York University she explores how small differences in perception, whether conscious or nonconscious, can have potentially major consequences. For example, in a series of studies conducted in 2009 Balcetis helped show that people who saw Barack Obama as lighter skinned tended to report voting for him in the 2008 presidential election -- and vice versa.

Her current work focuses on how video evidence can bias jury members differently and how our vision can work against us when it comes to effective exercise. Balcetis' goal is to show that through our awareness of these biases, we can also overcome them, for an ever so slightly less daunting world.

More profile about the speaker
Emily Balcetis | Speaker | TED.com

Data provided by TED.

This site was created in May 2015 and the last update was on January 12, 2020. It will no longer be updated.

We are currently creating a new site called "eng.lish.video" and would be grateful if you could access it.

If you have any questions or suggestions, please feel free to write comments in your language on the contact form.

Privacy Policy

Developer's Blog

Buy Me A Coffee