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Amishi Jha: How to tame your wandering mind
Amishi Jha: Kako ukrotiti lutajući um
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Amishi Jha proučava način na koji obraćamo pažnju: postupak kojim naš mozak probire i izlučuje važne informacije u moru podataka kojima je neprestano izložen. Jha tvrdi da i vanjske (stres) i unutarnje (lutajuće misli) distrakcije smanjuju našu moć koncentracije, no, neke jednostavne tehnike mogu je ojačati. "Obratite pažnju na svoju pažnju", kaže Jha.
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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Razmislite o sljedećoj izjavi:
00:16
human beings only use 10 percent
of their brain capacity.
of their brain capacity.
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ljudi koriste samo 10 posto
kapaciteta mozga.
kapaciteta mozga.
00:21
Well, as a neuroscientist, I can tell you
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Kao neuroznanstvenica, mogu reći
00:23
that while Morgan Freeman
delivered this line
delivered this line
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da, koliko god uvjerljivo
Morgan Freeman
Morgan Freeman
00:25
with the gravitas
that makes him a great actor,
that makes him a great actor,
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zvučao izjavivši to,
što ga i čini izvrsnim glumcem,
što ga i čini izvrsnim glumcem,
00:28
this statement is entirely false.
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ova je izjava potpuno pogrešna.
00:30
(Laughter)
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(Smijeh)
00:32
The truth is, human beings use 100 percent
of their brain capacity.
of their brain capacity.
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Istina je da čovjek koristi
100 % kapaciteta mozga.
100 % kapaciteta mozga.
00:37
The brain is a highly efficient,
energy-demanding organ
energy-demanding organ
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Mozak je visoko učinkovit organ
koji treba energiju,
koji treba energiju,
00:40
that gets fully utilized
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koji se koristi u potpunosti
00:43
and even though it is
at full capacity being used,
at full capacity being used,
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i koji, iako koristi sav svoj kapacitet,
00:47
it suffers from a problem
of information overload.
of information overload.
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pati od preopterećenosti informacijama.
00:50
There's far too much in the environment
than it can fully process.
than it can fully process.
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Previše je toga u okruženju
da bi uspio sve obraditi.
da bi uspio sve obraditi.
00:53
So to solve this problem of overload,
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Stoga, da riješi problem preopterećenja,
00:56
evolution devised a solution,
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evolucija je osmislila rješenje,
00:58
which is the brain's attention system.
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a to je sustav pažnje u mozgu.
01:01
Attention allows us
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Pažnja nam omogućuje
01:03
to notice, select and direct
the brain's computational resources
the brain's computational resources
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primjećivanje, odabir i usmjeravanje
računalnih resursa mozga
računalnih resursa mozga
01:07
to a subset of all that's available.
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na podskup svega raspoloživog.
01:10
We can think of attention
as the leader of the brain.
as the leader of the brain.
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Pažnju možemo zamisliti kao vođu mozga.
01:13
Wherever attention goes,
the rest of the brain follows.
the rest of the brain follows.
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Kamo se usmjerava pažnja,
u tom smjeru ide i ostatak mozga.
u tom smjeru ide i ostatak mozga.
01:16
In some sense, it's your brain's boss.
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Ona je svojevrstan šef vašeg mozga.
01:19
And over the last 15 years,
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Proteklih 15 godina
01:21
I've been studying
the human brain's attention system.
the human brain's attention system.
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proučavam sustav pažnje ljudskog mozga.
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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U svim našim studijama
jako me zanimalo jedno pitanje.
jako me zanimalo jedno pitanje.
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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Ako je doista istina
da je pažnja šef našeg mozga,
da je pažnja šef našeg mozga,
01:32
is it a good boss?
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je li ona dobar šef?
01:33
Does it actually guide us well?
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Vodi li nas ispravno?
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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Kako bih to dobro preispitala,
željela sam saznati tri stvari.
željela sam saznati tri stvari.
01:39
First, how does attention
control our perception?
control our perception?
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Prvo, kako pažnja
upravlja našom percepcijom?
upravlja našom percepcijom?
01:44
Second, why does it fail us,
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Drugo, zašto nas često iznevjeri
01:46
often leaving us feeling
foggy and distracted?
foggy and distracted?
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i ostavi dezorijentiranima i rastresenima?
01:50
And third, can we do anything
about this fogginess,
about this fogginess,
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I treće, možemo li nešto učiniti
po pitanju rastresenosti,
po pitanju rastresenosti,
01:53
can we train our brain
to pay better attention?
to pay better attention?
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možemo li uvježbati mozak
da posveti više pažnje?
da posveti više pažnje?
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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Da ta pažnja bude čvršća i stabilnija
u našem svakodnevnom radu.
u našem svakodnevnom radu.
02:03
So I wanted to give you a brief glimpse
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Stoga sam željela dati kratki uvid
02:07
into how we're going to look at this.
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u to kako ćemo sagledati stvari.
02:09
A very poignant example
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Vrlo dirljiv primjer
02:11
of how our attention
ends up getting utilized.
ends up getting utilized.
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toga kako koristimo našu pažnju.
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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Dat ću primjer osobe koju dobro poznajem.
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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On je jedan od onih ljudi
s kojima surađujemo
s kojima surađujemo
02:24
for whom attention
is a matter of life and death.
is a matter of life and death.
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i za koje je pažnja
pitanje života i smrti.
pitanje života i smrti.
02:27
Think of medical professionals
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Pomislite na zdravstveno osoblje,
02:29
or firefighters
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vatrogasce,
02:31
or soldiers or marines.
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vojnike, marince.
02:34
This is the story of a marine captain,
Captain Jeff Davis.
Captain Jeff Davis.
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Ovo je priča jednog marinca,
zapovjednika Jeffa Davisa.
zapovjednika Jeffa Davisa.
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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Na slici, kao što vidite,
02:41
is not about his time in the battlefield.
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nije prikaz bojišta.
02:43
He was actually on a bridge, in Florida.
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Bio je u Floridi, na mostu.
02:46
But instead of looking
at the scenery around him,
at the scenery around him,
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Umjesto da uživa u panorami,
02:49
seeing the beautiful vistas
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prekrasnom pogledu
02:50
and noticing the cool ocean breezes,
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i povjetarcu s oceana,
02:53
he was driving fast and contemplating
driving off that bridge.
driving off that bridge.
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on je jurio i razmišljao
o tome da sleti s tog mosta.
o tome da sleti s tog mosta.
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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Kasnije mi je rekao da mu je bio potreban
sav njegov napor da to ne učini.
sav njegov napor da to ne učini.
03:03
You see, he'd just returned from Iraq.
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Vidite, tek se vratio iz Iraka.
03:06
And while his body was on that bridge,
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I dok je njegovo tijelo bilo na tom mostu,
03:08
his mind, his attention,
was thousands of miles away.
was thousands of miles away.
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njegov um i njegova pažnja
bili su miljama daleko.
bili su miljama daleko.
03:11
He was gripped with suffering.
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Bio je obavijen patnjom.
03:13
His mind was worried and preoccupied
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Njegov je um bio zabrinut i opterećen,
03:16
and had stressful memories
and, really, dread for his future.
and, really, dread for his future.
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mučila su ga stresna sjećanja
i bojao se za svoju budućnost.
i bojao se za svoju budućnost.
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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Jako sam sretna što si nije oduzeo život.
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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Jer on, kao predvodnik,
znao je da nije jedini
znao je da nije jedini
03:28
that was probably suffering;
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koji pati,
brojni kolege marinci
vjerojatno su proživljavali isto.
vjerojatno su proživljavali isto.
03:29
many of his fellow marines
probably were, too.
probably were, too.
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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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2008. sa mnom je radio na jednom,
tada jedinstvenom projektu,
tada jedinstvenom projektu,
03:36
that actually allowed us to test and offer
something called mindfulness training
something called mindfulness training
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koji nam je omogućio da ponudimo
tzv. obuku o osvještenosti
tzv. obuku o osvještenosti
03:41
to active-duty military personnel.
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vojnom osoblju na dužnosti.
03:44
But before I tell you about
what mindfulness training is,
what mindfulness training is,
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No, prije no što objasnim
što je trening o osvještenosti,
što je trening o osvještenosti,
03:47
or the results of that study,
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ili iznesem rezultate studije,
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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mislim da je važno shvatiti
kako pažnja funkcionira u mozgu.
kako pažnja funkcionira u mozgu.
03:54
So what we do in the laboratory
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Dakle, brojne naše studije o pažnji
03:56
is that many of our studies of attention
involve brain-wave recordings.
involve brain-wave recordings.
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podrazumijevaju snimanje
moždanih valova u laboratoriju.
moždanih valova u laboratoriju.
04:00
In these brain wave recordings,
people wear funny-looking caps
people wear funny-looking caps
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Kod takvih snimanja,
ljudi nose smiješne kape
ljudi nose smiješne kape
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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poput onih za plivanje,
s prikopčanim elektrodama.
s prikopčanim elektrodama.
04:07
These electrodes pick up
the ongoing brain electrical activity.
the ongoing brain electrical activity.
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Te elektrode snimaju
električnu moždanu aktivnost.
električnu moždanu aktivnost.
04:12
And they do it with millisecond
temporal precision.
temporal precision.
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I to izuzetno precizno, u milisekundama.
04:15
So we can see these small yet detectable
voltage fluctuations over time.
voltage fluctuations over time.
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Tako možemo vidjeti te male, ali
primjetne promjene napona kroz vrijeme.
primjetne promjene napona kroz vrijeme.
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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Na taj način možemo precizno
odrediti vrijeme moždane aktivnosti.
odrediti vrijeme moždane aktivnosti.
04:26
About 170 milliseconds
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Oko 170 milisekundi
04:29
after we show our research participants
a face on the screen,
a face on the screen,
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nakon što ispitanicima
pokažemo lice na ekranu,
pokažemo lice na ekranu,
04:33
we see a very reliable,
detectable brain signature.
detectable brain signature.
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vidimo vrlo pouzdanu,
zamjetnu reakciju mozga.
zamjetnu reakciju mozga.
04:37
It happens right at the back of the scalp,
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To se odvija na samom zatiljku,
04:39
above the regions of the brain
that are involved in face processing.
that are involved in face processing.
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iznad područja mozga
nadležnih za prepoznavanje lica.
nadležnih za prepoznavanje lica.
04:43
Now, this happens so reliably
and so on cue,
and so on cue,
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To se događa toliko sigurno
i toliko točno,
i toliko točno,
04:47
as the brain's face detector,
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to moždano prepoznavanje lica,
04:49
that we've even given
this brain-wave component a name.
this brain-wave component a name.
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da smo čak dali ime
toj komponenti moždanog vala.
toj komponenti moždanog vala.
04:51
We call it the N170 component.
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Zovemo je komponenta N170.
04:54
And we use this component
in many of our studies.
in many of our studies.
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I koristimo je u brojnim studijama.
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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Omogućuje nam da uočimo učinak
koji pažnja ima na našu percepciju.
koji pažnja ima na našu percepciju.
05:03
I'm going to give you a sense
of the kind of experiments
of the kind of experiments
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Predočit ću vam kakvu vrsta eksperimenata
provodimo u laboratoriju.
05:05
that we actually do in the lab.
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Ispitanicima pokazujemo slike poput ove.
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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Na slici se preklapaju lice i okolina.
05:14
And what we do is we ask our participants
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Od ispitanika zatim tražimo,
05:16
as they're viewing a series
of these types of overlaid images,
of these types of overlaid images,
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dok pregledavaju niz
ovakvih preklapajućih slika,
ovakvih preklapajućih slika,
05:19
to do something with their attention.
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da učine nešto sa svojom pažnjom.
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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U nekim slučajevima, tražimo da
pažnju obrate na lica.
pažnju obrate na lica.
05:25
And to make sure they're doing that,
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I da budemo sigurni da to čine,
05:27
we ask them to tell us,
by pressing a button,
by pressing a button,
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tražimo od njih da pritiskom na gumb
05:30
if the face appeared to be male or female.
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kažu je li lice bilo muško ili žensko.
05:33
On other trials,
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U drugim eksperimentima
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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tražimo da nam kažu prikazuje li se
unutarnji ili vanjski prostor.
unutarnji ili vanjski prostor.
05:38
And in this way,
we can manipulate attention
we can manipulate attention
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Na taj način manipuliramo pažnjom
05:40
and confirm that the participants
were actually doing what we said.
were actually doing what we said.
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i potvrđujemo da ispitanici
zaista čine ono što smo od njih tražili.
zaista čine ono što smo od njih tražili.
05:45
Our hypotheses about attention
were as follows:
were as follows:
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Naše pretpostavke o pažnji
bile su sljedeće:
bile su sljedeće:
05:49
if attention is indeed doing its job
and affecting perception,
and affecting perception,
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ako pažnja obavlja svoju funkciju
i utječe na percepciju,
i utječe na percepciju,
05:53
maybe it works like an amplifier.
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možda ima funkciju pojačala.
05:56
And what I mean by this
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Želim reći,
05:57
is that when we direct
attention to the face,
attention to the face,
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kada pažnju usmjerimo na lice,
05:59
it becomes clearer and more salient,
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ono postaje jasnije i izražajnije,
06:02
it's easier to see.
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uočljivije.
06:03
But when we direct it to the scene,
the face becomes barely perceptible
the face becomes barely perceptible
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No, kad pažnju preusmjerimo na okolinu,
lice postaje jedva uočljivo
lice postaje jedva uočljivo
06:07
as we process the scene information.
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dok obrađujemo podatke o okolini.
06:10
So what we wanted to do
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Stoga smo željeli
06:12
is look at this brain-wave component
of face detection, the N170,
of face detection, the N170,
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proučiti tu komponentu moždanih valova
za prepoznavanje lica, N170,
za prepoznavanje lica, N170,
06:16
and see if it changed at all
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i vidjeti je li se uopće promijenila,
06:18
as a function of where our participants
were paying attention --
were paying attention --
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s obzirom na to je li
pažnja ispitanika usmjerena
pažnja ispitanika usmjerena
06:21
to the scene or the face.
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na okolinu ili na lica.
06:23
And here's what we found.
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Evo što smo otkrili.
06:24
We found that when they paid
attention to the face,
attention to the face,
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Otkrili smo da je,
kad je pažnja usmjerena na lice,
kad je pažnja usmjerena na lice,
06:27
the N170 was larger.
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N170 bila veća.
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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Kad je usmjerena na okolinu,
kao što vidite u crvenom, ona je manja.
kao što vidite u crvenom, ona je manja.
06:33
And that gap you see
between the blue and red lines
between the blue and red lines
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A jaz između plavih i crvenih linija
06:35
is pretty powerful.
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prilično je velik.
06:37
What it tells us is that attention,
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To nam pokazuje da pažnja,
06:39
which is really the only
thing that changed,
thing that changed,
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koja je jedina stavka koja se promijenila,
06:41
since the images they viewed
were identical in both cases --
were identical in both cases --
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budući da su prikazane slike
u oba slučaja bile identične -
u oba slučaja bile identične -
06:43
attention changes perception.
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pažnja mijenja percepciju.
06:45
And it does so very fast.
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I to čini vrlo brzo.
06:47
Within 170 milliseconds
of actually seeing a face.
of actually seeing a face.
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U roku od 170 milisekundi
otkad ugledamo lice.
otkad ugledamo lice.
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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U follow-up studijama
željeli smo vidjeti što bi se dogodilo,
željeli smo vidjeti što bi se dogodilo,
06:54
how could we perturb
or diminish this effect.
or diminish this effect.
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kako ovaj učinak možemo
poremetiti ili smanjiti.
poremetiti ili smanjiti.
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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I naslutili smo da, ako ljude
stavite u vrlo stresnu sredinu,
stavite u vrlo stresnu sredinu,
07:02
if you distract them with disturbing,
negative images,
negative images,
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ako im odvratite pozornost
uznemirujućim, negativnim slikama
uznemirujućim, negativnim slikama
07:05
images of suffering and violence --
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patnje i nasilja,
07:07
sort of like what you might see
on the news, unfortunately --
on the news, unfortunately --
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poput onih na vijestima, nažalost,
07:10
that doing this might
actually affect their attention.
actually affect their attention.
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time biste mogli utjecati
na njihovu pažnju.
na njihovu pažnju.
07:13
And that's indeed what we found.
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I upravo smo to i otkrili.
07:15
If we present stressful images
while they're doing this experiment,
while they're doing this experiment,
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Ako tijekom eksperimenta
ispitanicima pokažemo stresne slike,
ispitanicima pokažemo stresne slike,
07:18
this gap of attention shrinks,
its power diminishes.
its power diminishes.
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smanjuje se ovaj jaz u pažnji,
a njegova moć opada.
a njegova moć opada.
07:22
So in some of our other studies,
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U nekim smo drugim studijama
07:24
we wanted to see, OK, great --
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željeli vidjeti, dobro,
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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zapravo loše je da stres
to čini našem mozgu,
to čini našem mozgu,
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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ali ako stres ima doista
tako snažan utjecaj na pažnju
tako snažan utjecaj na pažnju
07:33
through external distraction,
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pomoću vanjskih poticaja,
07:35
what if we don't need
external distraction,
external distraction,
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što ako nam vanjski poticaji ne trebaju,
07:37
what if we distract ourselves?
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što ako si sami odvratimo pažnju?
07:39
And to do this,
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Da bismo to učinili,
07:40
we had to basically come up
with an experiment
with an experiment
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morali smo osmisliti eksperiment
07:42
in which we could have people
generate their own mind-wandering.
generate their own mind-wandering.
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u kojem bi ljudi sami odlutali mislima.
07:46
This is having off-task thoughts
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To podrazumijeva da,
07:48
while we're engaged
in an ongoing task of some sort.
in an ongoing task of some sort.
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dok obavljamo neki zadatak,
mislimo na nešto sasvim drugo.
mislimo na nešto sasvim drugo.
07:52
And the trick to mind-wandering
is that essentially, you bore people.
is that essentially, you bore people.
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Trik je u tome da ljudima,
jednostavno, budete dosadni.
jednostavno, budete dosadni.
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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Nadam se da sada, među vama,
nema puno onih koji su odlutali mislima.
nema puno onih koji su odlutali mislima.
08:00
When we bore people,
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Kada ljudima dosađujemo,
08:01
people happily generate all kinds
of internal content to occupy themselves.
of internal content to occupy themselves.
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oni rado u sebi stvaraju
svakakve misli da im ne bude dosadno.
svakakve misli da im ne bude dosadno.
Stoga smo osmislili nešto
što se može smatrati
što se može smatrati
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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jednim od najdosadnijih
eksperimenata na svijetu.
eksperimenata na svijetu.
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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Sve što su ispitanici gledali
bila su lica na ekranu,
bila su lica na ekranu,
08:13
one after another.
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jedno za drugim.
08:14
They pressed the button
every time they saw the face.
every time they saw the face.
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Svaki put kad bi ugledali lice,
pritisnuli bi gumb.
pritisnuli bi gumb.
08:17
That was pretty much it.
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I to je bilo to.
08:18
Well, one trick was that sometimes,
the face would be upside down,
the face would be upside down,
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Ponekad bi, zapravo,
lice bilo postavljeno naopako,
lice bilo postavljeno naopako,
08:21
and it would happen very infrequently.
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i to prilično rijetko.
08:23
On those trials they were told
just to withhold the response.
just to withhold the response.
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U tim slučajevima nisu trebali reagirati.
08:26
Pretty soon, we could tell that
they were successfully mind-wandering,
they were successfully mind-wandering,
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Uskoro smo primjetili
da su uspješno odlutali mislima,
da su uspješno odlutali mislima,
08:30
because they pressed the button
when that face was upside down.
when that face was upside down.
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jer bi pritisnuli gumb i
kada bi lice bilo naopako.
kada bi lice bilo naopako.
Čak i ako bi to bilo prilično očito.
08:33
Even though it's quite plain to see
that it was upside down.
that it was upside down.
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Htjeli smo vidjeti što se
događa kad misli odlutaju.
događa kad misli odlutaju.
08:35
So we wanted to know what happens
when people have mind-wandering.
when people have mind-wandering.
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08:39
And what we found was that,
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Otkrili smo da,
08:41
very similar to external stress
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kao i kod vanjskih utjecaja
08:43
and external distraction
in the environment,
in the environment,
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i vanjskih ometanja pažnje oko nas,
08:45
internal distraction,
our own mind wandering,
our own mind wandering,
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i unutarnje ometanje pažnje,
odnosno naše sanjarenje,
odnosno naše sanjarenje,
08:48
also shrinks the gap of attention.
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također smanjuju vrijeme koncentracije.
08:50
It diminishes attention's power.
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Smanjuju moć koncentracije.
08:54
So what do all of these studies tell us?
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Što nam, dakle, poručuju sve ove studije?
08:56
They tell us that attention
is very powerful
is very powerful
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Kažu nam da naša koncentracija vrlo snažno
08:59
in terms of affecting our perception.
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utječe na našu percepciju.
09:02
Even though it's so powerful,
it's also fragile and vulnerable.
it's also fragile and vulnerable.
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Iako vrlo snažna,
ona je i krhka i ranjiva.
ona je i krhka i ranjiva.
09:06
And things like stress
and mind-wandering diminish its power.
and mind-wandering diminish its power.
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A stvari poput stresa
i sanjarenja smanjuju njezinu moć.
i sanjarenja smanjuju njezinu moć.
09:10
But that's all in the context of these
very controlled laboratory settings.
very controlled laboratory settings.
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No, sve se to odnosi na
kontrolirano laboratorijsko okruženje.
kontrolirano laboratorijsko okruženje.
09:13
What about in the real world?
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A što je sa stvarnim svijetom?
09:15
What about in our actual day-to-day life?
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Što je s našim svakodnevnim životom?
09:17
What about now?
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Kao, naprimjer, sada?
09:18
Where is your attention right now?
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Kamo ste upravo sada usmjerili pažnju?
09:21
To kind of bring it back,
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Kako bismo je vratili,
09:22
I'd like to make a prediction
about your attention
about your attention
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pokušat ću predvidjeti
kretanje vaše pažnje
kretanje vaše pažnje
za preostali dio mog govora.
09:24
for the remainder of my talk.
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Jeste li za?
09:26
Are you up for it?
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09:27
Here's the prediction.
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Evo što mislim da će se dogoditi.
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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Nećete znati što sam rekla tijekom
četiri od narednih osam minuta.
četiri od narednih osam minuta.
09:33
(Laughter)
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(Smijeh)
09:34
It's a challenge,
so pay attention, please.
so pay attention, please.
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Ovo je izazov, stoga
obratite pažnju, molim.
obratite pažnju, molim.
09:37
Now, why am I saying this?
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Zašto ovo govorim?
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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Pretpostavit ću da ćete
i dalje ostati sjediti
i dalje ostati sjediti
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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i gledati me ljupko dok govorim.
09:47
But a growing body of literature suggests
that we mind-wander,
that we mind-wander,
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No, sve je više dokaza
u literaturi da sanjarimo,
u literaturi da sanjarimo,
09:52
we take our mind away
from the task at hand,
from the task at hand,
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odlutamo mislima
od zadatka kojim se bavimo,
od zadatka kojim se bavimo,
09:54
about 50 percent of our waking moments.
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i to oko 50 posto vremena budnosti.
09:57
These might be small,
little trips that we take away,
little trips that we take away,
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To su možda mali izleti,
kratke odsutnosti umom,
kratke odsutnosti umom,
10:00
private thoughts that we have.
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naše privatne misli.
10:02
And when this mind-wandering happens,
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I kad se to dogodi,
10:05
it can be problematic.
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može biti problematično.
10:06
Now I don't think there will be
any dire consequences
any dire consequences
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Mislim da neće biti
nekih kobnih posljedica
nekih kobnih posljedica
za vas koji sjedite ovdje danas.
10:09
with you all sitting here today,
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Ali, zamislite da neki vojni zapovjednik
propusti 4 minute vojnih uputa.
propusti 4 minute vojnih uputa.
10:10
but imagine a military leader missing
four minutes of a military briefing,
four minutes of a military briefing,
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10:14
or a judge missing
four minutes of testimony.
four minutes of testimony.
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Ili sudac četiri minute izjava svjedoka.
10:18
Or a surgeon or firefighter
missing any time.
missing any time.
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Ili kirurg i vatrogasac
kojima odluta pažnja.
kojima odluta pažnja.
10:20
The consequences
in those cases could be dire.
in those cases could be dire.
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U tim slučajevima
posljedice mogu biti kobne.
posljedice mogu biti kobne.
10:24
So we might ask why do we do this?
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Možemo se pitati zašto to činimo?
10:25
Why do we mind-wander so much?
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Zašto toliko sanjarimo?
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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Djelomični odgovor je činjenica
da naš um fenomenalno plovi kroz vrijeme.
da naš um fenomenalno plovi kroz vrijeme.
10:34
It can actually time travel very easily.
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I to izuzetnom lakoćom.
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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Ako um zamislimo kao metaforu
nositelja zvuka, vidimo sljedeće.
nositelja zvuka, vidimo sljedeće.
10:39
We can rewind the mind to the past
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Misli možemo vratiti unatrag
10:41
to reflect on events
that have already happened, right?
that have already happened, right?
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na događaje koji su se već zbili,
nije li tako?
nije li tako?
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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Ili možemo otići u budućnost
i planirati sljedeću aktivnost.
i planirati sljedeću aktivnost.
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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I tako naš um luta kroz vrijeme,
10:53
very frequently.
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vrlo često.
10:54
And we land there often
without our awareness,
without our awareness,
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I često odlutamo potpuno nesvjesno,
10:57
most times without our awareness,
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najčešće potpuno nesvjesno,
10:58
even if we want to be paying attention.
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čak i kada želimo usredotočiti pažnju.
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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Pomislite samo na zadnji put
kada ste čitali knjigu,
kada ste čitali knjigu,
došli do kraja stranice,
a da niste znali što ste pročitali.
a da niste znali što ste pročitali.
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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11:06
This happens to us.
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Događa se.
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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A kada se to dogodi, kad odlutamo,
a da toga nismo svjesni,
a da toga nismo svjesni,
11:14
there are consequences.
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snosimo posljedice.
11:16
We make errors.
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Griješimo.
11:18
We miss critical information, sometimes.
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Ponekad propustimo ključne informacije.
11:20
And we have difficulty making decisions.
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I teško nam je donijeti odluku.
11:24
What's worse is when we experience stress.
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Još je gore kad smo pod stresom.
11:28
When we're in a moment of overwhelm.
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Kad smo pod velikim pritiskom.
11:30
We don't just reflect
on the past when we rewind,
on the past when we rewind,
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Tada ne samo da razmišljamo o prošlosti,
11:33
we end up being in the past
ruminating, reliving or regretting
ruminating, reliving or regretting
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već se i nađemo u toj prošlosti,
razmišljamo, ponovno proživljavamo
razmišljamo, ponovno proživljavamo
ili žalimo zbog onog što se već zbilo.
11:38
events that have already happened.
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11:40
Or under stress, we fast-forward the mind.
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Ili, pak, pod stresom,
razmišljamo unaprijed.
razmišljamo unaprijed.
11:43
Not just to productively plan.
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Ne samo radi produktivnog planiranja,
11:45
But we end up catastrophizing or worrying
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već da unaprijed prognoziramo najgore,
11:47
about events that haven't happened yet
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1995
ili brinemo o onome što se nije dogodilo.
11:49
and frankly may never happen.
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A možda se nikad i neće.
11:51
So at this point, you might be
thinking to yourself, OK,
thinking to yourself, OK,
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Stoga možda sada mislite u sebi, u redu,
11:54
mind-wandering's happening a lot.
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često znamo odlutati mislima.
11:57
Often, it happens without our awareness.
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Često, da toga nismo ni svjesni.
11:59
And under stress, it's even worse --
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2221
A pod stresom još je i gore.
12:01
we mind-wander more powerfully
and more often.
and more often.
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Misli nam lutaju više i češće.
12:04
Is there anything
we can possibly do about this?
we can possibly do about this?
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Možemo li išta učiniti po tom pitanju?
12:07
And I'm happy to say the answer is yes.
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Drago mi je reći da možemo.
12:10
From our work, we're learning
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Iz našeg rada saznajemo
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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da je suprotnost lutajućem umu
koji je pod stresom - svjestan um.
koji je pod stresom - svjestan um.
12:17
Mindfulness has to do
with paying attention
with paying attention
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"Mindfulness" (usredotočena svjesnost)
znači da pažnju
znači da pažnju
12:20
to our present-moment experience
with awareness.
with awareness.
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usmjeravamo na sadašnja,
trenutna iskustva, svjesno.
trenutna iskustva, svjesno.
12:23
And without any kind of emotional
reactivity of what's happening.
reactivity of what's happening.
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I to bez ikakve emotivne reakcije
na ono što se zbiva.
na ono što se zbiva.
12:27
It's about keeping
that button right on play
that button right on play
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Moramo držati prst na gumbu "play"
12:30
to experience the moment-to-moment
unfolding of our lives.
unfolding of our lives.
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i uživati u svakom trenutku našega života.
12:33
And mindfulness is not just a concept.
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Ne radi se samo o konceptu.
12:36
It's more like practice,
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To je više poput vježbe,
12:38
you have to embody this mindful
mode of being to have any benefits.
mode of being to have any benefits.
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4190
morate utjeloviti tu usredotočenu
svjesnost kako bi od nje imali koristi.
svjesnost kako bi od nje imali koristi.
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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Radimo puno i na ponudi programa
12:46
that give our participants
a suite of exercises
a suite of exercises
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koji sudionicima daju niz vježbi
12:49
that they should do daily
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koje trebaju izvoditi svakodnevno,
12:51
in order to cultivate more moments
of mindfulness in their life.
of mindfulness in their life.
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kako bi u životu uživali
u većoj prisutnosti uma.
u većoj prisutnosti uma.
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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I za mnoge grupe s kojima radimo,
izložene visokoj dozi stresa,
izložene visokoj dozi stresa,
12:59
like I said -- soldiers,
medical professionals --
medical professionals --
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poput vojnika, zdravstvenih radnika,
13:03
for them, as we know,
mind-wandering can be really dire.
mind-wandering can be really dire.
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za njih odsutnost uma
može doista biti kobna.
može doista biti kobna.
13:08
So we want to make sure
we offer them very accessible,
we offer them very accessible,
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Stoga im želimo ponuditi
vrlo pristupačne, duže rokove,
vrlo pristupačne, duže rokove,
13:12
low time constraints
to optimize the training,
to optimize the training,
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kako bi optimalno iskoristili obuku
13:15
so they can benefit from it.
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i imali od nje koristi.
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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Pritom možemo pratiti što se događa,
13:21
not just in their regular lives
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ne samo općenito u njihovu životu,
13:22
but in the most demanding
circumstances that they may have.
circumstances that they may have.
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već u najzahtjevnijim uvjetima
u kojima se nađu.
u kojima se nađu.
13:26
Why do we want to do this?
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Zašto to želimo?
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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Pa, primjerice, htjeli bismo ponuditi
obuku studentima pred ispite.
obuku studentima pred ispite.
13:31
Or we want to give the training
to accountants during tax season.
to accountants during tax season.
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Ili pak računovođama u doba
poreznih prijava.
poreznih prijava.
13:34
Or soldiers and marines
while they're deploying.
while they're deploying.
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Ili, kod raspoređivanja,
vojnicima i marincima.
vojnicima i marincima.
13:37
Why is that?
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Zašto?
13:38
Because those are the moments
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Jer su to trenuci
13:40
in which their attention
is most likely to be vulnerable,
is most likely to be vulnerable,
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u kojima im je pažnja
vjerojatno najlabilnija,
vjerojatno najlabilnija,
13:43
because of stress and mind-wandering.
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zbog stresa i lutanja misli.
13:45
And those are also the moments
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A to su isto tako trenuci
13:47
in which we want their attention
to be in peak shape
to be in peak shape
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u kojima želimo da im
koncentracija bude optimalna,
koncentracija bude optimalna,
13:49
so they can perform well.
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kako bi dobro obavili posao.
13:51
So what we do in our research
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Stoga ih u istraživanju
13:52
is we have them take
a series of attention tests.
a series of attention tests.
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podvrgnemo nizu testova pažnje.
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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Pratimo njihovu koncentraciju na početku
stresnog vremenskog intervala,
stresnog vremenskog intervala,
13:59
and then two months later,
we track them again,
we track them again,
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a nakon dva mjeseca ponovno ih pratimo
i želimo vidjeti je li došlo do promjena.
14:01
and we want to see
if there's a difference.
if there's a difference.
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829722
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Donosi li im obuka o prisutnosti
uma ikakve koristi?
uma ikakve koristi?
14:03
Is there any benefit of offering them
mindfulness training?
mindfulness training?
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Možemo li se zaštititi od gubitka pažnje
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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koji je kod stresa veći?
14:12
So here's what we find.
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Eto što smo otkrili.
14:13
Over a high-stress interval,
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U intervalu visokog stresa,
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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istina je da, nažalost,
ako ništa ne učinimo,
ako ništa ne učinimo,
14:18
attention declines,
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pažnja opada
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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i osjećamo se gore nego
na početku vremenskog intervala.
na početku vremenskog intervala.
14:22
But if we offer mindfulness training,
we can protect against this.
we can protect against this.
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No, ako ponudimo obuku,
od toga se možemo zaštititi.
od toga se možemo zaštititi.
14:27
They stay stable, even though
just like the other groups,
just like the other groups,
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Ispitanici su ostali stabilni,
iako su, kao i druge grupe,
iako su, kao i druge grupe,
14:30
they were experiencing high stress.
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bili pod velikim stresom.
14:32
And perhaps even more impressive
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A možda je još impresivnije
14:34
is that if people
take our training programs
take our training programs
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to što ljudi koji prođu naš program obuke
14:36
over, let's say, eight weeks,
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u, recimo, osam tjedana,
14:38
and they fully commit
to doing the daily mindfulness exercises
to doing the daily mindfulness exercises
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i potpuno se obvežu
svakodnevno ponavljati vježbe
svakodnevno ponavljati vježbe
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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koje ih uče kako biti prisutni
u sadašnjem trenutku,
u sadašnjem trenutku,
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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onda vidimo da im zapravo postaje
sve bolje, čak i kada su pod stresom.
sve bolje, čak i kada su pod stresom.
14:50
And this last point
is actually important to realize,
is actually important to realize,
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A ova je posljednja točka vrlo važna,
14:52
because of what it suggests to us
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jer nam govori
14:54
is that mindfulness exercises
are very much like physical exercise:
are very much like physical exercise:
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da su vježbe usredotočenosti uma
poput fizičkih vježbi:
poput fizičkih vježbi:
14:58
if you don't do it, you don't benefit.
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bez vježbe nema koristi.
15:01
But if you do engage
in mindfulness practice,
in mindfulness practice,
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Ali, ako počnete ozbiljno vježbati,
15:03
the more you do, the more you benefit.
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što više vježbate, više će vam koristiti.
15:07
And I want to just bring it back
to Captain Jeff Davis.
to Captain Jeff Davis.
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Željela bih se vratiti
na zapovjednika Jeffa Davisa.
na zapovjednika Jeffa Davisa.
15:11
As I mentioned to you at the beginning,
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899350
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Kao što sam rekla na početku,
15:13
his marines were involved
in the very first project
in the very first project
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njegovi marinci bili su
uključeni u prvi projekt
uključeni u prvi projekt
15:15
that we ever did,
offering mindfulness training.
offering mindfulness training.
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kojeg smo ikad proveli,
ponudivši obuku o osvještenosti.
ponudivši obuku o osvještenosti.
15:19
And they showed this exact pattern,
which was very heartening.
which was very heartening.
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I potvrdili su upravo taj obrazac,
što je vrlo utješno.
što je vrlo utješno.
15:22
We had offered them
the mindfulness training
the mindfulness training
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Ponudili smo im obuku o osvještenosti
neposredno prije odlaska u Irak.
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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Po njihovom povratku,
zapovjednik Davis nam je rekao
zapovjednik Davis nam je rekao
15:30
what he was feeling
was the benefit of this program.
was the benefit of this program.
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što misli da je korisno u ovom programu.
15:34
He said that unlike last time,
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Rekao je da su,
za razliku od prošlog puta,
za razliku od prošlog puta,
15:37
after this deployment,
they were much more present.
they were much more present.
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ovoga puta bili puno prisutniji.
15:40
They were discerning.
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Bili su razboritiji.
15:42
They were not as reactive.
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Nisu bili reaktivni kao prije.
15:43
And in some cases,
they were really more compassionate
they were really more compassionate
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I u nekim slučajevima,
imali su više suosjećanja
imali su više suosjećanja
15:46
with the people they were
engaging with and each other.
engaging with and each other.
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za ljude s kojima su stupali
u kontakt i međusobno.
u kontakt i međusobno.
15:49
He said in many ways,
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Rekao je da je osjetio
15:50
he felt that the mindfulness
training program we offered
training program we offered
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da je program koji smo
ponudili, na više načina
ponudili, na više načina
15:53
gave them a really important tool
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osigurao vrlo važno sredstvo
15:54
to protect against developing
post-traumatic stress disorder
post-traumatic stress disorder
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4068
za zaštitu od posttraumatskog
stresnog poremećaja
stresnog poremećaja
15:59
and even allowing it to turn
into post-traumatic growth.
into post-traumatic growth.
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947005
3405
te čak omogućio i učenje, rast
nakon traumatskog događaja.
nakon traumatskog događaja.
16:02
To us, this was very compelling.
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Nama je to bio veliki poticaj.
16:05
And it ended up
that Captain Davis and I --
that Captain Davis and I --
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I tako smo zapovjednik Davis i ja,
16:07
you know, this was about
a decade ago, in 2008 --
a decade ago, in 2008 --
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to je bilo prije nekih
desetak godina, 2008.,
desetak godina, 2008.,
16:09
we've kept in touch all these years.
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ostali u kontaktu sve ovo vrijeme.
16:12
And he himself has gone on
to continue practicing mindfulness
to continue practicing mindfulness
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I on je nastavio vježbati
usredotočenu osvještenost
usredotočenu osvještenost
16:16
in a daily way.
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svakoga dana.
16:17
He was promoted to major,
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Promaknut je u bojnika,
16:20
he actually then ended up retiring
from the Marine Corps.
from the Marine Corps.
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a zatim se i povukao iz mornarice
odlaskom u mirovinu.
odlaskom u mirovinu.
16:23
He went on to get a divorce,
to get remarried,
to get remarried,
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Nakon toga se razveo, ponovno oženio,
16:27
to have a child, to get an MBA.
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dobio dijete, diplomirao.
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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I kroz sve te izazove, promjene
i sretne događaje u životu,
i sretne događaje u životu,
16:34
he kept up with his mindfulness practice.
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nastavio je vježbati
usredotočenu osvještenost.
usredotočenu osvještenost.
16:37
And as fate would have it,
just a few months ago,
just a few months ago,
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I sudbina je htjela da,
prije samo par mjeseci,
prije samo par mjeseci,
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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zapovjednik Davis pretrpi
teški srčani udar, u dobi od 46 godina.
teški srčani udar, u dobi od 46 godina.
16:46
And he ended up calling me
a few weeks ago.
a few weeks ago.
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Nazvao me prije nekoliko tjedana.
16:49
And he said, "I want
to tell you something.
to tell you something.
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Rekao je, "Želim ti nešto reći.
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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Znam da su liječnici koji su me
primili spasili moje srce,
primili spasili moje srce,
16:56
but mindfulness saved my life.
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ali prisutnost uma spasila mi je život.
17:00
The presence of mind I had
to stop the ambulance
to stop the ambulance
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Prisutnost uma da zaustavim
vozilo hitne pomoći
vozilo hitne pomoći
17:03
that ended up taking me
to the hospital," -- himself,
to the hospital," -- himself,
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koje me naposljetku odvelo u bolnicu".
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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Bistrina uma kojom je djelovao
usred straha i tjeskobe,
usred straha i tjeskobe,
17:12
but not be gripped by it --
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kojima nije dopustio da ga obuzmu --
17:14
he said, "For me, these
were the gifts of mindfulness."
were the gifts of mindfulness."
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rekao je "Za mene, to su darovi
prisutnosti uma".
prisutnosti uma".
17:17
And I was so relieved
to hear that he was OK.
to hear that he was OK.
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I laknulo mi je čuti da je dobro.
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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Ali bila sam uistinu sretna
da je transformirao svoju pažnju.
da je transformirao svoju pažnju.
17:25
He went from having a really bad boss --
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Od vrlo lošeg šefa --
17:28
an attention system
that nearly drove him off a bridge --
that nearly drove him off a bridge --
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sustava pažnje koji ga je
skoro odveo s mosta --
skoro odveo s mosta --
17:31
to one that was an exquisite
leader and guide,
leader and guide,
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prešao je na šefa koji je odličan vodič,
17:34
and saved his life.
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spasivši si život.
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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Željela bih stoga zaključiti
pozvavši sve vas na djelovanje.
pozvavši sve vas na djelovanje.
17:41
And here it is.
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Ovo je moja poruka.
17:42
Pay attention to your attention.
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Obratite pažnju na vašu pažnju.
17:45
Alright?
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U redu?
Obratite pažnju na vašu pažnju
17:46
Pay attention to your attention
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17:49
and incorporate mindfulness training
as part of your daily wellness toolkit,
as part of your daily wellness toolkit,
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5125
i neka trening o prisutnosti uma bude dio
vaših svakodnevnih vježbi,
vaših svakodnevnih vježbi,
17:54
in order to tame your own wandering mind
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kako biste smirili lutajući um
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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i omogućili da vaša pažnja
bude pouzdani vodič u vašem životu.
bude pouzdani vodič u vašem životu.
18:01
Thank you.
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Hvala.
18:02
(Applause)
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(Pljesak)
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