TEDMED 2015
Judson Brewer: A simple way to break a bad habit
賈德森．布魯爾: 一個簡單的方式去戒除壞習慣
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如果對壞習慣有所好奇，可以幫助我們戒除它們嗎？ 心理學者賈德森．布魯爾（Judson Brewer）研究冥想與嗜癮兩者的關係--從吸煙到暴飲暴食，以至到其他那些--我們明明知道有害卻又照做的事情。多了解一些有關於習慣其形成的模式，就會發現到一個簡單而有效的方法，在你下回犯菸癮、想吃零食或開車想回覆訊息的時候，它可能可以幫助你戒掉這些不好的習慣。
Judson Brewer - Mindful addiction doctor
Psychiatrist and addiction expert Judson Brewer researches mindfulness techniques that effectively help quell cravings of all kinds. Full bio
Psychiatrist and addiction expert Judson Brewer researches mindfulness techniques that effectively help quell cravings of all kinds. Full bio
Double-click the English transcript below to play the video.
當我第一次學習冥想的時候，
00:12
When I was first learning to meditate,
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00:14
the instruction was to simply
pay attention to my breath,
pay attention to my breath,
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得到的指示就是，
簡單地注意自己的呼吸，
簡單地注意自己的呼吸，
00:17
and when my mind wandered,
to bring it back.
to bring it back.
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而如果心思遊走了，
就把它拉回來。
就把它拉回來。
聽起來很簡單。
00:20
Sounded simple enough.
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00:22
Yet I'd sit on these silent retreats,
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但當我在靜坐冥想時，
00:25
sweating through T-shirts
in the middle of winter.
in the middle of winter.
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嚴冬也會讓我汗流浹背。
00:29
I'd take naps every chance I got
because it was really hard work.
because it was really hard work.
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我總會把握每個可能的機會小睡片刻，
因為靜坐冥想也是一番功夫。
因為靜坐冥想也是一番功夫。
00:32
Actually, it was exhausting.
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其實是筋疲力盡了。
00:35
The instruction was simple enough
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指示是很簡單，
00:37
but I was missing something
really important.
really important.
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但我錯過了很多重要之處。
00:40
So why is it so hard to pay attention?
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那為什麼專注會這麼困難呢？
00:43
Well, studies show
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根據研究指出，
00:44
that even when we're really
trying to pay attention to something --
trying to pay attention to something --
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就算是我們嘗試著專注於一些事情 --
00:47
like maybe this talk --
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就好像這個演講 --
00:49
at some point,
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到了某個時間點，
00:50
about half of us
will drift off into a daydream,
will drift off into a daydream,
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我們當中會有一半的人，
都會恍惚進入神遊狀態，
都會恍惚進入神遊狀態，
00:52
or have this urge
to check our Twitter feed.
to check our Twitter feed.
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或是會有一種念頭，
去查看一下推特的內容。
去查看一下推特的內容。
00:56
So what's going on here?
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那到底是怎麼回事呢？
00:59
It turns out that we're fighting one
of the most evolutionarily-conserved
of the most evolutionarily-conserved
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原來我們與之抗爭的，
是一種最近被科學界發現的 --
是一種最近被科學界發現的 --
01:02
learning processes
currently known in science,
currently known in science,
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「演化保守」的學習過程，
01:05
one that's conserved
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它會保守護存着
01:06
back to the most basic
nervous systems known to man.
nervous systems known to man.
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回到人類所知的
最基本神經系統裡頭。
最基本神經系統裡頭。
01:09
This reward-based learning process
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這類以獎勵為本的學習過程，
01:11
is called positive
and negative reinforcement,
and negative reinforcement,
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稱之為正面的和負面的強化，
01:13
and basically goes like this.
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基本上是這樣運行的。
01:16
We see some food that looks good,
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我們看到了看起來好吃的食物，
01:17
our brain says, "Calories! ... Survival!"
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我們的大腦會說：
「卡路里！...... 生存！」
「卡路里！...... 生存！」
01:20
We eat the food, we taste it --
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我們把食物吃下去，
我們嚐了味道 --
我們嚐了味道 --
01:22
it tastes good.
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食物的味道很好。
01:23
And especially with sugar,
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尤其是有加糖的，
01:24
our bodies send a signal
to our brain that says,
to our brain that says,
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我們的身體就會向大腦發出訊息說，
01:27
"Remember what you're eating
and where you found it."
and where you found it."
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「要記住你在吃甚麼和從哪裡找到的。」
01:31
We lay down this context-dependent memory
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我們種下了這「情境關連」的記憶
01:34
and learn to repeat the process next time.
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學懂了下一趟再重覆這個過程。
01:36
See food,
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看到食物，
01:37
eat food, feel good,
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吃下食物，感覺良好。
01:39
repeat.
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重覆。
01:40
Trigger, behavior, reward.
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觸發、行為、獎勵。
01:43
Simple, right?
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簡單，對不對？
01:45
Well, after a while,
our creative brains say,
our creative brains say,
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這樣過了一陣子，
我們富有創意的腦袋就會說：
我們富有創意的腦袋就會說：
01:48
"You know what?
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「 你知道嗎？
01:49
You can use this for more
than just remembering where food is.
than just remembering where food is.
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你不只可以利用這個過程
來記住食物在哪裡，
來記住食物在哪裡，
01:52
You know, next time you feel bad,
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而且還可以
在下一次你感覺糟糕時，
在下一次你感覺糟糕時，
01:55
why don't you try eating
something good so you'll feel better?"
something good so you'll feel better?"
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嘗試吃一些好吃的食物，
來讓你感覺好一點？」
來讓你感覺好一點？」
我們感謝自己的腦袋裡
有這麼好的點子，
有這麼好的點子，
01:59
We thank our brains for the great idea,
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試著這樣做並且很快就學會，
02:01
try this and quickly learn
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02:03
that if we eat chocolate or ice cream
when we're mad or sad,
when we're mad or sad,
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當我們生氣或是傷心的時候，
如果我們吃下巧克力或雪糕，
如果我們吃下巧克力或雪糕，
02:06
we feel better.
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我們的感覺就會好一點。
02:08
Same process,
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同樣的過程，
02:10
just a different trigger.
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只是不一樣的觸發方式。
02:11
Instead of this hunger signal
coming from our stomach,
coming from our stomach,
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本來是來自我們胃裡的飢餓訊息，
02:14
this emotional signal -- feeling sad --
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這個情感上的訊息 -- 感到傷心 --
02:16
triggers that urge to eat.
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觸發了吃的慾望。
02:19
Maybe in our teenage years,
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大概在我們的青少年時期，
02:21
we were a nerd at school,
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我們都是阿呆，
02:23
and we see those rebel kids
outside smoking and we think,
outside smoking and we think,
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看著那些站在校園外吸煙的叛逆少年，
我們也都會想，
我們也都會想，
02:26
"Hey, I want to be cool."
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" 嘿！我也想要耍酷 "
02:27
So we start smoking.
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於是我們開始抽煙。
02:29
The Marlboro Man wasn't a dork,
and that was no accident.
and that was no accident.
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所以萬寶路男人不是笨蛋，
這並不意外。
這並不意外。
02:33
See cool,
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看到耍酷，
02:34
smoke to be cool,
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吸煙耍酷，
02:36
feel good. Repeat.
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感覺良好，重覆。
02:37
Trigger, behavior, reward.
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觸發、行為、獎勵。
每一次我們這樣做，
02:40
And each time we do this,
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02:41
we learn to repeat the process
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我們學懂了去重覆這個過程
02:43
and it becomes a habit.
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從而把這個過程養成了習慣。
所以再過一陣子，
02:45
So later,
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02:47
feeling stressed out triggers
that urge to smoke a cigarette
that urge to smoke a cigarette
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感覺有壓力的時候，
就會觸發慾望去吸煙
就會觸發慾望去吸煙
02:50
or to eat something sweet.
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或是去吃一些甜的東西。
02:53
Now, with these same brain processes,
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伴隨這些相同的大腦過程，
02:56
we've gone from learning to survive
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我們體會了從學習到生存，
02:58
to literally killing ourselves
with these habits.
with these habits.
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到簡直是用這些習慣
在殘害著我們自己。
在殘害著我們自己。
03:00
Obesity and smoking
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肥胖和吸煙
03:02
are among the leading preventable causes
of morbidity and mortality in the world.
of morbidity and mortality in the world.
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是全世界數一數二發病率
和致命率極高的可預防疾病。
和致命率極高的可預防疾病。
03:07
So back to my breath.
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所以，回到我的呼吸。
03:09
What if instead of fighting our brains,
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假設我們不要再跟腦袋去抗爭，
03:12
or trying to force ourselves
to pay attention,
to pay attention,
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也不要再強逼自己去專注，
03:14
we instead tapped into this natural,
reward-based learning process ...
reward-based learning process ...
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取而代之，我們借助這個天然的、
以獎勵為本的學習過程......
以獎勵為本的學習過程......
03:18
but added a twist?
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然後稍微改變扭轉一下？
03:20
What if instead we just got really curious
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假設我們變得很好奇，
03:22
about what was happening
in our momentary experience?
in our momentary experience?
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想了解自己的瞬間體驗
到底是怎樣一回事？
到底是怎樣一回事？
03:25
I'll give you an example.
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我會給你們一個例子。
03:26
In my lab,
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在我的實驗室，
03:27
we studied whether mindfulness training
could help people quit smoking.
could help people quit smoking.
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我們研究冥想的訓練
是不是可以幫助人們戒掉吸煙。
是不是可以幫助人們戒掉吸煙。
03:31
Now, just like trying to force myself
to pay attention to my breath,
to pay attention to my breath,
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其實，就像嘗試著強迫自己
去專注於呼吸一樣，
去專注於呼吸一樣，
03:34
they could try to force
themselves to quit smoking.
themselves to quit smoking.
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他們也可以嘗試著去強迫自己戒煙。
03:38
And the majority of them
had tried this before and failed --
had tried this before and failed --
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他們大部份人都曾經這樣嘗試，
但都失敗了 --
但都失敗了 --
03:41
on average, six times.
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平均來說，嘗試過六次。
現在，要是用冥想的訓練，
03:43
Now, with mindfulness training,
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03:45
we dropped the bit about forcing
and instead focused on being curious.
and instead focused on being curious.
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我們把強迫的那部份去掉，
取而代之的是專注於好奇。
取而代之的是專注於好奇。
03:49
In fact, we even told them to smoke.
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事實上，我們甚至吩咐他們抽菸。
03:52
What? Yeah, we said, "Go ahead and smoke,
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甚麼？是呀，我們說，" 去抽菸就對了，
03:54
just be really curious
about what it's like when you do."
about what it's like when you do."
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只是在抽菸的時候，真心的去好奇一下
抽菸到底是怎麼回事。"
抽菸到底是怎麼回事。"
03:58
And what did they notice?
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結果他們覺察到了什麼？
04:00
Well here's an example
from one of our smokers.
from one of our smokers.
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讓我們來看看其中的一位抽菸者怎麽說。
04:02
She said, "Mindful smoking:
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她說，「 專注地抽菸：
04:04
smells like stinky cheese
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聞起來就像發臭的奶酪，
04:06
and tastes like chemicals,
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味道則好像化學製品，
04:07
YUCK!"
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超噁心！」
04:09
Now, she knew, cognitively
that smoking was bad for her,
that smoking was bad for her,
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其實在認知上，她知道，抽菸會危害她，
04:13
that's why she joined our program.
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正因如此，她參加我們的計劃。
04:15
What she discovered just by being
curiously aware when she smoked
curiously aware when she smoked
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她發現，在抽菸的時候，只要好奇地去體會，
04:20
was that smoking tastes like shit.
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就會察覺到菸的味道像大便。
04:23
(Laughter)
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（笑聲）
04:26
Now, she moved from knowledge to wisdom.
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現在，她從知識昇華到智慧。
04:30
She moved from knowing in her head
that smoking was bad for her
that smoking was bad for her
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她從腦袋裡開始了解抽菸對她有害
04:33
to knowing it in her bones,
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並昇華到骨子裡去，
04:36
and the spell of smoking was broken.
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就破解了抽菸的魔咒。
04:38
She started to become
disenchanted with her behavior.
disenchanted with her behavior.
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她開始對她的行為產生覺悟。
其實，前額葉皮質，
04:42
Now, the prefrontal cortex,
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04:45
that youngest part of our brain
from an evolutionary perspective,
from an evolutionary perspective,
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從進化的角度來看，
那是我們大腦最年輕的部份，
那是我們大腦最年輕的部份，
04:48
it understands on an intellectual level
that we shouldn't smoke.
that we shouldn't smoke.
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它明白，理智上我們不應該抽菸。
04:52
And it tries it's hardest
to help us change our behavior,
to help us change our behavior,
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然後它嘗試盡最大的努力，
去幫助我們改變自己的行為、
去幫助我們改變自己的行為、
04:56
to help us stop smoking,
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幫助我們戒菸，
04:57
to help us stop eating that second,
that third, that fourth cookie.
that third, that fourth cookie.
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要幫助我們去戒掉吃第二塊、
第三塊、第四塊曲奇餅。
第三塊、第四塊曲奇餅。
我們稱之為「認知控制」。
05:02
We call this cognitive control.
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05:04
We're using cognition
to control our behavior.
to control our behavior.
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我們用認知去控制自己的行為。
很不幸的是，
05:07
Unfortunately,
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05:09
this is also the first part of our brain
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當我們過度勞累時，這也是我們腦袋裡，
05:11
that goes offline
when we get stressed out,
when we get stressed out,
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率先離線的部份。
05:13
which isn't that helpful.
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所以不太能夠幫得上忙。
05:14
Now, we can all relate to this
in our own experience.
in our own experience.
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其實我們大家都可以找到
自己類似的經驗。
自己類似的經驗。
05:16
We're much more likely to do things
like yell at our spouse or kids
like yell at our spouse or kids
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當我們壓力過大或是很勞累時，
05:20
when we're stressed out or tired,
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我們有很大的可能，
會向自己的伴侶或小孩吼叫，
會向自己的伴侶或小孩吼叫，
05:21
even though we know
it's not going to be helpful.
it's not going to be helpful.
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雖然我們知道，
這樣的吼叫並沒有幫助。
這樣的吼叫並沒有幫助。
05:24
We just can't help ourselves.
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只是我們控制不了自己。
05:27
When the prefrontal cortex goes offline,
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在前額葉皮質
處於離線狀態時，
處於離線狀態時，
05:29
we fall back into our old habits,
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我們會墜落回老習慣，
05:31
which is why this disenchantment
is so important.
is so important.
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這是為什麼覺悟是這麼的重要。
05:34
Seeing what we get from our habits
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明白我們如何養成習慣
05:36
helps us understand them
at a deeper level --
at a deeper level --
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可以幫助我們更深層次的去了解它們 --
讓我們從骨子裡去明白，
05:38
to know it in our bones
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05:39
so we don't have to force
ourselves to hold back
ourselves to hold back
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那我們就不需要再強逼自己去憋住
05:41
or restrain ourselves from behavior.
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或是去遏止自己的行為。
05:43
We're just less interested
in doing it in the first place.
in doing it in the first place.
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我們只是在一開始的時候
沒有太大的興趣去做這件事。
沒有太大的興趣去做這件事。
05:46
And this is what mindfulness is all about:
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這就是冥想：
05:49
Seeing really clearly what we get
when we get caught up in our behaviors,
when we get caught up in our behaviors,
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當我們被自己的行為絆住的時候，
得真的很清醒得去了解，我們得到的是什麼，
得真的很清醒得去了解，我們得到的是什麼，
05:53
becoming disenchanted on a visceral level
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發自內心層次的覺悟，
05:57
and from this disenchanted stance,
naturally letting go.
naturally letting go.
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在覺悟的狀態下，自然地放它走。
06:00
This isn't to say that, poof,
magically we quit smoking.
magically we quit smoking.
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這不是在說，神奇的 " 噗 "的一聲，
我們就戒菸了。
我們就戒菸了。
06:04
But over time, as we learn
to see more and more clearly
to see more and more clearly
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而是日積月累，當我們學會
看得愈來愈清楚
看得愈來愈清楚
06:07
the results of our actions,
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我們行為所導致的結果，
06:08
we let go of old habits and form new ones.
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我們就會摒除掉老習慣，
而養成了新的習慣。
而養成了新的習慣。
06:12
The paradox here
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吊詭的是，
06:13
is that mindfulness is just
about being really interested
about being really interested
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冥想是，打從內心的感到有興趣，
06:16
in getting close and personal
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時時刻刻很私密的去體會
06:17
with what's actually happening
in our bodies and minds
in our bodies and minds
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到底我們的身體和心智，發生了什麼事。
06:20
from moment to moment.
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06:22
This willingness
to turn toward our experience
to turn toward our experience
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將這種意願轉換成我們的體驗
06:24
rather than trying to make unpleasant
cravings go away as quickly as possible.
cravings go away as quickly as possible.
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而不是嘗試得儘快把
不好的癮念去除。
不好的癮念去除。
將意願轉換成體驗
06:28
And this willingness
to turn toward our experience
to turn toward our experience
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06:31
is supported by curiosity,
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是源由自好奇，
06:33
which is naturally rewarding.
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那是先天性的一種獎勵機制。
06:35
What does curiosity feel like?
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好奇的感覺是怎樣的呢？
06:36
It feels good.
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感覺很好。
06:39
And what happens when we get curious?
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我們感到好奇的時候會發生什麼事情呢？
06:41
We start to notice that cravings
are simply made up of body sensations --
are simply made up of body sensations --
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我們會開始察覺到，癮念其實單就是
從身體的感官所造成 --
從身體的感官所造成 --
06:44
oh, there's tightness, there's tension,
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噢，那裡很緊張，那邊有壓力
06:47
there's restlessness --
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那邊煩躁不安 --
06:48
and that these body
sensations come and go.
sensations come and go.
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這些身體的感覺來來去去。
06:51
These are bite-size pieces of experiences
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這些都是我們時時刻刻
06:54
that we can manage from moment to moment
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都可以處理好的小體驗，
06:56
rather than getting clobbered
by this huge, scary craving
by this huge, scary craving
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無需被這巨大可怕的
癮念所噎住並擊倒。
07:01
that we choke on.
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07:02
In other words, when we get curious,
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換句話來說，當我們感到好奇，
07:05
we step out of our old,
fear-based, reactive habit patterns,
fear-based, reactive habit patterns,
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我們就走出舊有的、恐懼為本的、
回應式的習慣模式，
回應式的習慣模式，
07:09
and we step into being.
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我們從而踏進了當下。
07:12
We become this inner scientist
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我們成為了熱切地期待著下一個數據點的
07:14
where we're eagerly awaiting
that next data point.
that next data point.
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內心科學家。
07:18
Now, this might sound
too simplistic to affect behavior.
too simplistic to affect behavior.
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這聽起來，好像太簡單到
沒那麼容易可以影響行為。
沒那麼容易可以影響行為。
07:22
But in one study,
we found that mindfulness training
we found that mindfulness training
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但有一個研究顯示，
我們發現了冥想的訓練，
我們發現了冥想的訓練，
07:25
was twice as good as gold standard therapy
at helping people quit smoking.
at helping people quit smoking.
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在幫助人們戒菸的這事情上，
比黃金標準治療法好 2 倍
比黃金標準治療法好 2 倍
07:29
So it actually works.
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所以冥想真的有效。
07:31
And when we studied
the brains of experienced meditators,
the brains of experienced meditators,
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當我們研究資深冥想者的大腦時，
07:34
we found that parts of a neural network
of self-referential processing
of self-referential processing
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我們發現了神經網絡裡面
「自我指認流程」的部分
「自我指認流程」的部分
07:38
called the default mode network
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被稱為「預設模式網絡」
07:40
were at play.
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正在產生影響。
07:41
Now, one current hypothesis
is that a region of this network,
is that a region of this network,
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目前是有一個
關於這個網絡某區域的理論，
關於這個網絡某區域的理論，
07:44
called the posterior cingulate cortex,
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稱為「後扣帶回皮質」，
07:46
is activated not necessarily
by craving itself
by craving itself
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會因為癮念本身而引發不必要的啟動。
07:49
but when we get caught up in it,
when we get sucked in,
when we get sucked in,
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但當我們被它牽絆住，
當我們被吸進去的時候，
當我們被吸進去的時候，
07:51
and it takes us for a ride.
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它會欺騙我們。
07:53
In contrast, when we let go --
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相反來說，如果我們就讓它走--
07:55
step out of the process
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從流程裡走出來
07:57
just by being curiously aware
of what's happening --
of what's happening --
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只是單純的好奇
到底發生甚麼事情--
到底發生甚麼事情--
07:59
this same brain region quiets down.
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同一區域的大腦就會安靜下來。
08:03
Now we're testing app and online-based
mindfulness training programs
mindfulness training programs
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現在我們在測試手機應用程式和
以網路為基礎的冥想訓練課程，
以網路為基礎的冥想訓練課程，
08:07
that target these core mechanisms
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目標就是這些核心機制，
08:10
and, ironically, use the same technology
that's driving us to distraction
that's driving us to distraction
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諷刺的是，竟是使用同一種
讓我們分心的科技
讓我們分心的科技
08:15
to help us step out
of our unhealthy habit patterns
of our unhealthy habit patterns
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去幫助我們脱離自己不健康的習慣模式，
08:17
of smoking, of stress eating
and other addictive behaviors.
and other addictive behaviors.
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像是吸煙、因壓力而狂吃
和其他上癮的行為。
和其他上癮的行為。
08:21
Now, remember that bit
about context-dependent memory?
about context-dependent memory?
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現在，還記得剛才曾提過的情境記憶嗎？
08:24
We can deliver these tools
to peoples' fingertips
to peoples' fingertips
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我們可以把這些最重要的
08:27
in the contexts that matter most.
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內容工具傳遞到人們的指尖。
08:29
So we can help them
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所以我們可以幫助他們
08:30
tap into their inherent capacity
to be curiously aware
to be curiously aware
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在渴望抽菸、遇壓力亂吃或
任何不好的慾望浮現的霎那，
任何不好的慾望浮現的霎那，
08:33
right when that urge to smoke
or stress eat or whatever arises.
or stress eat or whatever arises.
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挖掘他們的內心潛力
去好奇地意識正確。
去好奇地意識正確。
所以如果你不抽菸、
也沒有因為壓力而狂吃，
也沒有因為壓力而狂吃，
08:38
So if you don't smoke or stress eat,
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08:40
maybe the next time you feel this urge
to check your email when you're bored,
to check your email when you're bored,
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可能下一次你在無聊的時候
想去檢查電郵，
想去檢查電郵，
08:44
or you're trying to distract
yourself from work,
yourself from work,
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或是你想在工作時間透一下氣，
08:46
or maybe to compulsively respond
to that text message when you're driving,
to that text message when you're driving,
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又或在開車時，
有不得不回覆訊息的義務，
有不得不回覆訊息的義務，
看看你是不是可以，藉助這先天的能力，
08:51
see if you can tap into
this natural capacity,
this natural capacity,
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08:54
just be curiously aware
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就單純的去好奇
08:56
of what's happening in your body
and mind in that moment.
and mind in that moment.
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到底那一刻，你的身體和心智
在發生什麼事。
在發生什麼事。
08:59
It will just be another chance
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這可能提供了一個機會
09:00
to perpetuate one of our endless
and exhaustive habit loops ...
and exhaustive habit loops ...
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讓你持續保有這個永無止境
和消耗性的惡性循環......
和消耗性的惡性循環......
09:04
or step out of it.
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或是擺脫掉它。
09:06
Instead of see text message,
compulsively text back,
compulsively text back,
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看見訊息時，不要再 -- 不得不的回覆
09:09
feel a little bit better --
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反而應該是有蠻好的感覺 --
09:10
notice the urge,
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察覺到渴望，
09:12
get curious,
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感到好奇，
09:13
feel the joy of letting go
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感受一下放走它的歡愉，
09:15
and repeat.
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然後重覆。
謝謝。
09:17
Thank you.
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09:18
(Applause)
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（掌聲）
ABOUT THE SPEAKER
Judson Brewer - Mindful addiction doctorPsychiatrist and addiction expert Judson Brewer researches mindfulness techniques that effectively help quell cravings of all kinds.
Why you should listen
Psychiatrist Judson Brewer is a thought leader in the "science of self mastery," having combined nearly 20 years of experience with mindfulness and scientific research therein. An expert in mindfulness training for addictions, Judson has developed novel treatments to help individuals with substance abuse and eating disorders. He has also studied the neural mechanisms of mindfulness using standard and realtime fMRI, and is translating these findings into clinical use.
In 2012, Judson founded Claritas MindSciences to combine mindfulness and neurofeedback techniques for a variety of conditions; the latest apps are Craving to Quit and Eat Right Now. Judson is currently an Associate Professor of Psychiatry and Medicine at University of Massachusetts School of Medicine, where he is Director of Research at the Center for Mindfulness.
In 2017, Brewer published a book, The Craving Mind: From Cigarettes to Smartphones to Love – Why We Get Hooked and How We Can Break Bad Habits, that unpacks the topic of his TED Talk.
Judson Brewer | Speaker | TED.com