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Amishi Jha: How to tame your wandering mind
艾米許吉哈: 如何馴服神遊的大腦
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艾米許吉哈研究人如何保持注意力：我們的大腦透過這個的過程，才能從不斷接收的一大堆資訊中，決定什麼是重要的。外在分心（比如壓力）以及內在分心（比如神遊）都會減少我們注意力的力量，吉哈提到，有些簡單的技巧就能提升注意力。「對你的注意力保持注意力，」吉哈如是說。
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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想想這段陳述：
00:16
human beings only use 10 percent
of their brain capacity.
of their brain capacity.
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人類的大腦只開發了 10%。
00:21
Well, as a neuroscientist, I can tell you
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身為神經科學家，我可以告訴各位，
00:23
that while Morgan Freeman
delivered this line
delivered this line
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雖然摩根費里曼在說這句臺詞時，
00:25
with the gravitas
that makes him a great actor,
that makes him a great actor,
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是帶著讓他成為偉大
演員的那份認真嚴肅，
演員的那份認真嚴肅，
00:28
this statement is entirely false.
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但這句陳述完全是錯的。
00:30
(Laughter)
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（笑聲）
00:32
The truth is, human beings use 100 percent
of their brain capacity.
of their brain capacity.
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事實是，人類用了 100% 的大腦。
00:37
The brain is a highly efficient,
energy-demanding organ
energy-demanding organ
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大腦是個效率很高
且非常需要能量的器官，
且非常需要能量的器官，
00:40
that gets fully utilized
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它被充分利用，
00:43
and even though it is
at full capacity being used,
at full capacity being used,
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而且雖然大腦已經被充分利用了，
00:47
it suffers from a problem
of information overload.
of information overload.
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仍然要面對資訊過載的問題。
00:50
There's far too much in the environment
than it can fully process.
than it can fully process.
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環境中有太多資訊，
大腦無法全部處理。
大腦無法全部處理。
00:53
So to solve this problem of overload,
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為了要解決過載的問題，
00:56
evolution devised a solution,
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進化就想出了一個解決方案，
00:58
which is the brain's attention system.
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那就是大腦的注意力系統。
01:01
Attention allows us
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注意力讓我們
01:03
to notice, select and direct
the brain's computational resources
the brain's computational resources
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能夠注意、選擇，
並引導大腦的運算資源，
並引導大腦的運算資源，
01:07
to a subset of all that's available.
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成為所有可得資源的一個子集。
01:10
We can think of attention
as the leader of the brain.
as the leader of the brain.
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我們可以把注意力
想成是大腦的領導人。
想成是大腦的領導人。
01:13
Wherever attention goes,
the rest of the brain follows.
the rest of the brain follows.
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注意力到哪裡，
大腦的其他部分就會跟隨。
大腦的其他部分就會跟隨。
01:16
In some sense, it's your brain's boss.
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在某種意義上，它是你大腦的老闆。
01:19
And over the last 15 years,
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在過去十五年間，
01:21
I've been studying
the human brain's attention system.
the human brain's attention system.
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我一直在研究大腦的注意力系統。
01:24
In all of our studies,
I've been very interested in one question.
I've been very interested in one question.
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在我們所有的研究中，
我一直對一個問題非常感興趣，
我一直對一個問題非常感興趣，
01:28
If it is indeed the case
that our attention is the brain's boss,
that our attention is the brain's boss,
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如果我們的注意力
的確是大腦的老闆，
的確是大腦的老闆，
01:32
is it a good boss?
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它是個好老闆嗎？
01:33
Does it actually guide us well?
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它有好好引導我們嗎？
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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為了探究這個大哉問，
我想要知道三件事。
我想要知道三件事。
01:39
First, how does attention
control our perception?
control our perception?
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第一，注意力如何控制我們的感知？
01:44
Second, why does it fail us,
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第二，為什麼它會讓我們失望，
01:46
often leaving us feeling
foggy and distracted?
foggy and distracted?
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常常會讓我們困惑和分心？
01:50
And third, can we do anything
about this fogginess,
about this fogginess,
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第三，我們能否處理這種困惑，
01:53
can we train our brain
to pay better attention?
to pay better attention?
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我們能否訓練大腦有更佳的注意力？
01:57
To have more strong and stable attention
in the work that we do in our lives.
in the work that we do in our lives.
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在我們生活中做事情時
能有更強、更穩的注意力。
能有更強、更穩的注意力。
02:03
So I wanted to give you a brief glimpse
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我想給大家一個簡短概念，
02:07
into how we're going to look at this.
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了解我們要如何來看待這件事。
02:09
A very poignant example
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一個非常切中要害的例子，
02:11
of how our attention
ends up getting utilized.
ends up getting utilized.
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說明我們如何使用注意力。
02:15
And I want to do it using the example
of somebody that I know quite well.
of somebody that I know quite well.
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我想用一個熟人的例子來解釋。
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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他後來成為我們合作的
一個大團體中的一員，
一個大團體中的一員，
02:24
for whom attention
is a matter of life and death.
is a matter of life and death.
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對他來說，注意力攸關生死。
02:27
Think of medical professionals
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想想醫療專業人士，
02:29
or firefighters
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或消防隊員，
02:31
or soldiers or marines.
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或士兵，或海軍陸戰隊。
02:34
This is the story of a marine captain,
Captain Jeff Davis.
Captain Jeff Davis.
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這是海軍陸戰隊隊長
傑夫戴維斯的故事。
傑夫戴維斯的故事。
02:38
And the scene that I'm going to share
with you, as you can see,
with you, as you can see,
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各位從這個景可以看出
02:41
is not about his time in the battlefield.
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我要談的不是他在戰場上的事。
02:43
He was actually on a bridge, in Florida.
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他是在一座橋上，位在佛羅里達。
02:46
But instead of looking
at the scenery around him,
at the scenery around him,
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但他沒有看他周圍的景色，
02:49
seeing the beautiful vistas
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沒有看這漂亮的遠景，
02:50
and noticing the cool ocean breezes,
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沒有注意到清涼的海風，
02:53
he was driving fast and contemplating
driving off that bridge.
driving off that bridge.
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他以非常快的速度，
蓄意開車衝下那座橋。
蓄意開車衝下那座橋。
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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後來他告訴我，
他得使盡全力才能不這麼做，
他得使盡全力才能不這麼做，
03:03
You see, he'd just returned from Iraq.
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他剛從伊拉克回來。
03:06
And while his body was on that bridge,
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雖然他的身體在橋上，
03:08
his mind, his attention,
was thousands of miles away.
was thousands of miles away.
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他的心、他的注意力
都還在數千英哩外。
都還在數千英哩外。
03:11
He was gripped with suffering.
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他因為痛苦而緊握著手。
03:13
His mind was worried and preoccupied
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他滿腦子擔心，所以很出神，
03:16
and had stressful memories
and, really, dread for his future.
and, really, dread for his future.
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他的記憶讓他很有壓力，
對未來感到恐懼。
對未來感到恐懼。
03:20
And I'm really glad
that he didn't take his life.
that he didn't take his life.
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我很高興他沒有奪走自己的生命。
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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因為，身為領導人，
他知道他並不是唯一
他知道他並不是唯一
03:28
that was probably suffering;
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在受苦的人；
他的海軍陸戰隊
伙伴們可能也是如此。
伙伴們可能也是如此。
03:29
many of his fellow marines
probably were, too.
probably were, too.
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2008 年，他和我搭擋
進行一個前所未有的計畫，
進行一個前所未有的計畫，
03:31
And in the year 2008, he partnered with me
in the first-of-its-kind project
in the first-of-its-kind project
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03:36
that actually allowed us to test and offer
something called mindfulness training
something called mindfulness training
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讓我們測試並提供一種正念訓練，
03:41
to active-duty military personnel.
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對象是現役軍事人員。
03:44
But before I tell you about
what mindfulness training is,
what mindfulness training is,
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但在我告訴各位正念訓練是什麼，
03:47
or the results of that study,
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或該研究的結果之前，
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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我認為很重要的是要了解
在大腦中的注意力是怎麼運作的。
在大腦中的注意力是怎麼運作的。
03:54
So what we do in the laboratory
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我們在實驗室中，
03:56
is that many of our studies of attention
involve brain-wave recordings.
involve brain-wave recordings.
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許多關於注意力的研究
都有用到腦波記錄。
都有用到腦波記錄。
04:00
In these brain wave recordings,
people wear funny-looking caps
people wear funny-looking caps
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在這些腦波記錄過程，
受試者要戴很可笑的頭罩，
受試者要戴很可笑的頭罩，
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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有點像泳帽，有內建電極。
04:07
These electrodes pick up
the ongoing brain electrical activity.
the ongoing brain electrical activity.
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這些電極會取得
正在發生中的腦電活動。
正在發生中的腦電活動。
04:12
And they do it with millisecond
temporal precision.
temporal precision.
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時間上的精準度可以到毫秒。
04:15
So we can see these small yet detectable
voltage fluctuations over time.
voltage fluctuations over time.
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我們就能看到很小，但能偵測到的
電壓波動隨著時間變化。
電壓波動隨著時間變化。
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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這麼做，我們就能非常精確地
畫出腦活動的時間圖。
畫出腦活動的時間圖。
04:26
About 170 milliseconds
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在我們給研究受試者在螢幕上
04:29
after we show our research participants
a face on the screen,
a face on the screen,
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看到一張面孔之後大約 170 毫秒，
04:33
we see a very reliable,
detectable brain signature.
detectable brain signature.
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我們發現有一個極可靠
且可偵測到的大腦特徵。
且可偵測到的大腦特徵。
04:37
It happens right at the back of the scalp,
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它就發生在頭皮後面。
04:39
above the regions of the brain
that are involved in face processing.
that are involved in face processing.
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就在腦中處理面孔的區域上方。
04:43
Now, this happens so reliably
and so on cue,
and so on cue,
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這個現象的發生非常可靠且準時，
04:47
as the brain's face detector,
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可以當作大腦的面孔偵測器，
04:49
that we've even given
this brain-wave component a name.
this brain-wave component a name.
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我們甚至幫這個腦波要素
取了一個名字，
取了一個名字，
04:51
We call it the N170 component.
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我們叫它 N170 要素。
04:54
And we use this component
in many of our studies.
in many of our studies.
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我們在許多研究中都用到這個要素。
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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它讓我們能看見注意力可能
對我們的感知造成什麼影響。
對我們的感知造成什麼影響。
05:03
I'm going to give you a sense
of the kind of experiments
of the kind of experiments
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我想讓各位了解一下我們在實驗室中
05:05
that we actually do in the lab.
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做的是什麼實驗。
05:07
We would show participants
images like this one.
images like this one.
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我們會給受試者看類似這樣的影像。
05:09
You should see a face and a scene
overlaid on each other.
overlaid on each other.
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你們應該可以看到一張臉
以及一個景重疊在一起。
以及一個景重疊在一起。
05:14
And what we do is we ask our participants
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我們的做法是要求受試者
05:16
as they're viewing a series
of these types of overlaid images,
of these types of overlaid images,
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在觀看一系列這類重疊影像時，
05:19
to do something with their attention.
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控制他們的注意力。
05:22
On some trials, we'll ask them
to pay attention to the face.
to pay attention to the face.
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在一些試驗中，我們請他們
把注意力放在臉孔上。
把注意力放在臉孔上。
05:25
And to make sure they're doing that,
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為了確保他們有做到，
05:27
we ask them to tell us,
by pressing a button,
by pressing a button,
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我們請他們透過按鈕來告訴我們
05:30
if the face appeared to be male or female.
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這張臉是男性，還是女性。
05:33
On other trials,
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在其他試驗中，
05:34
we ask them to tell what the scene was --
was it indoor or outdoor?
was it indoor or outdoor?
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我們問他們，這個景
是在室內，還是室外？
是在室內，還是室外？
05:38
And in this way,
we can manipulate attention
we can manipulate attention
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這樣，我們就能操控注意力，
05:40
and confirm that the participants
were actually doing what we said.
were actually doing what we said.
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並確認受試者是否有
真的照我們說的去做。
真的照我們說的去做。
05:45
Our hypotheses about attention
were as follows:
were as follows:
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我們對注意力的假設是：
05:49
if attention is indeed doing its job
and affecting perception,
and affecting perception,
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如果注意力真的有盡到
它的本分並影響到感知，
它的本分並影響到感知，
05:53
maybe it works like an amplifier.
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也許它的作用會類似擴大機。
05:56
And what I mean by this
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這樣說的意思是，
05:57
is that when we direct
attention to the face,
attention to the face,
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當我們把注意力引導到臉孔時，
05:59
it becomes clearer and more salient,
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臉孔就會變得更清楚且更突出。
06:02
it's easier to see.
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比較容易看到它。
06:03
But when we direct it to the scene,
the face becomes barely perceptible
the face becomes barely perceptible
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但當我們把注意力引導到景時，
面孔就幾乎不會被感知到了，
面孔就幾乎不會被感知到了，
06:07
as we process the scene information.
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因為我們正在處理景的資訊。
06:10
So what we wanted to do
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我們想要做的
06:12
is look at this brain-wave component
of face detection, the N170,
of face detection, the N170,
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是去研究面部偵測的
腦波要素，N170，
腦波要素，N170，
06:16
and see if it changed at all
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看看它會不會改變，
06:18
as a function of where our participants
were paying attention --
were paying attention --
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是否是受試者注意力目標──
06:21
to the scene or the face.
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景或臉──的影響。
06:23
And here's what we found.
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我們的發現如下。
06:24
We found that when they paid
attention to the face,
attention to the face,
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我們發現，當他們注意臉孔時，
06:27
the N170 was larger.
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N170 會變大。
06:29
And when they paid attention to the scene,
as you can see in red, it was smaller.
as you can see in red, it was smaller.
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當他們注意景時，
是圖上紅色的部分，比較小。
是圖上紅色的部分，比較小。
06:33
And that gap you see
between the blue and red lines
between the blue and red lines
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在藍線和紅線之間的落差，
06:35
is pretty powerful.
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是很強大的。
06:37
What it tells us is that attention,
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它告訴我們注意力──
06:39
which is really the only
thing that changed,
thing that changed,
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注意力是實驗中唯一有改變的，
06:41
since the images they viewed
were identical in both cases --
were identical in both cases --
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因為他們在兩種情況下
看的影像都是同一張──
看的影像都是同一張──
06:43
attention changes perception.
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因此是注意力改變了感知。
06:45
And it does so very fast.
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且它作用的速度很快。
06:47
Within 170 milliseconds
of actually seeing a face.
of actually seeing a face.
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看到臉的 170 毫秒內就有反應。
06:51
In our follow-up studies,
we wanted to see what would happen,
we wanted to see what would happen,
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在我們的後續研究中，
我們想探究會發生什麼狀況、
我們想探究會發生什麼狀況、
06:54
how could we perturb
or diminish this effect.
or diminish this effect.
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我們要如何擾亂或減少那效應。
06:57
And our hunch was that if you put people
in a very stressful environment,
in a very stressful environment,
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我們的預感是，如果把人
放到一個很有壓力的環境中，
放到一個很有壓力的環境中，
07:02
if you distract them with disturbing,
negative images,
negative images,
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如果用很讓人不舒服、
負面的影像來讓他們分心，
負面的影像來讓他們分心，
07:05
images of suffering and violence --
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比如受苦或暴力的影像──
07:07
sort of like what you might see
on the news, unfortunately --
on the news, unfortunately --
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很不幸，就像在新聞上
會看到的那些──
會看到的那些──
07:10
that doing this might
actually affect their attention.
actually affect their attention.
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這麼做可能會影響他們的注意力。
07:13
And that's indeed what we found.
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而我們發現結果的確如此。
07:15
If we present stressful images
while they're doing this experiment,
while they're doing this experiment,
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如果受試者在進行實驗時，
我們展示很有壓力的影像，
我們展示很有壓力的影像，
07:18
this gap of attention shrinks,
its power diminishes.
its power diminishes.
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這個注意力落差會縮小，
它的力量會減少。
它的力量會減少。
07:22
So in some of our other studies,
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在我們的一些其他研究中，
07:24
we wanted to see, OK, great --
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我們想要探究的是，很好──
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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其實不好，壓力對大腦會有
這種影響，不是好消息──
這種影響，不是好消息──
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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但如果壓力真的能透過
外在的分心來對注意力
外在的分心來對注意力
07:33
through external distraction,
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產生這麼強大的影響，
07:35
what if we don't need
external distraction,
external distraction,
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那要是我們不需要外在的分心，
07:37
what if we distract ourselves?
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而是讓自己分心呢？
07:39
And to do this,
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要做到這一點，
07:40
we had to basically come up
with an experiment
with an experiment
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基本上，我們得要想出一種實驗，
07:42
in which we could have people
generate their own mind-wandering.
generate their own mind-wandering.
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在實驗中受試者要能
產生出他們自己的神遊。
產生出他們自己的神遊。
07:46
This is having off-task thoughts
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也就是當我們正在進行某種任務時，
07:48
while we're engaged
in an ongoing task of some sort.
in an ongoing task of some sort.
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產生和任務無關的想法。
07:52
And the trick to mind-wandering
is that essentially, you bore people.
is that essentially, you bore people.
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而要讓人神遊的訣竅，
其實就是要讓他們很無聊。
其實就是要讓他們很無聊。
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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所以，希望現在這裡
沒有很多人正在神遊。
沒有很多人正在神遊。
08:00
When we bore people,
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當人感到無聊時，
08:01
people happily generate all kinds
of internal content to occupy themselves.
of internal content to occupy themselves.
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他們就會很樂意產生出
各種內容來讓自己忙著想。
各種內容來讓自己忙著想。
08:06
So we devised what might be considered
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所以我們發明出一種可能是
08:08
one of the world's
most boring experiments.
most boring experiments.
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世界上最無聊的實驗之一。
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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所有的受試者要在
螢幕上看一系列的臉孔，
螢幕上看一系列的臉孔，
08:13
one after another.
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一張接著一張。
08:14
They pressed the button
every time they saw the face.
every time they saw the face.
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他們看到臉的時候就要按鈕。
08:17
That was pretty much it.
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大致上就這樣。
08:18
Well, one trick was that sometimes,
the face would be upside down,
the face would be upside down,
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詭計在於，有時臉孔會上下顛倒，
08:21
and it would happen very infrequently.
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發生的頻率非常低。
08:23
On those trials they were told
just to withhold the response.
just to withhold the response.
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他們被告知在這種情況下不要回應。
08:26
Pretty soon, we could tell that
they were successfully mind-wandering,
they were successfully mind-wandering,
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很快我們就能辨別出
他們是否成功在神遊了，
他們是否成功在神遊了，
08:30
because they pressed the button
when that face was upside down.
when that face was upside down.
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因為連臉孔顛倒時
他們也會按下按鈕。
他們也會按下按鈕。
08:33
Even though it's quite plain to see
that it was upside down.
that it was upside down.
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即使臉孔顛倒是很容易看出來的。
所以我們想要知道
人在神遊時會發生什麼事。
人在神遊時會發生什麼事。
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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我們的發現是，
08:41
very similar to external stress
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和環境中的外在壓力
08:43
and external distraction
in the environment,
in the environment,
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以及外在分心很相似，
08:45
internal distraction,
our own mind wandering,
our own mind wandering,
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內在分心，也就是我們的神遊，
08:48
also shrinks the gap of attention.
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也會讓注意力的落差縮小。
08:50
It diminishes attention's power.
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它會減少注意力的力量。
08:54
So what do all of these studies tell us?
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所有這些研究，告訴了我們什麼？
08:56
They tell us that attention
is very powerful
is very powerful
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它們告訴我們，注意力在影響
我們的感知上是很強大的，
08:59
in terms of affecting our perception.
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09:02
Even though it's so powerful,
it's also fragile and vulnerable.
it's also fragile and vulnerable.
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雖然它很強大，它也很脆弱。
09:06
And things like stress
and mind-wandering diminish its power.
and mind-wandering diminish its power.
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像壓力以及神遊，
都能減少它的力量。
都能減少它的力量。
09:10
But that's all in the context of these
very controlled laboratory settings.
very controlled laboratory settings.
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但那些都是在非常
受控制的實驗室環境中。
受控制的實驗室環境中。
09:13
What about in the real world?
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在真實世界呢？
09:15
What about in our actual day-to-day life?
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在我們的日常生活中呢？
09:17
What about now?
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現在呢？
09:18
Where is your attention right now?
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現在你的注意力在哪裡？
09:21
To kind of bring it back,
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為了要把它帶回來，
09:22
I'd like to make a prediction
about your attention
about your attention
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我想做個預測，預測你們在這場演說
09:24
for the remainder of my talk.
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剩下時間中的注意力。
09:26
Are you up for it?
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你們準備好了嗎？
09:27
Here's the prediction.
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預測如下。
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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接下來的八分鐘，會有四分鐘
你都不會意識到我在說什麼。
你都不會意識到我在說什麼。
09:33
(Laughter)
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（笑聲）
09:34
It's a challenge,
so pay attention, please.
so pay attention, please.
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這是個挑戰，請保持注意力。
09:37
Now, why am I saying this?
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為什麼我會這麼說？
09:40
I'm surely going to assume
that you're going to remain seated
that you're going to remain seated
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我肯定會假設你們
接下來都會一直坐著，
接下來都會一直坐著，
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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在我說話時，很親切地注視著我。
09:47
But a growing body of literature suggests
that we mind-wander,
that we mind-wander,
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但越來越多研究指出，我們會神遊，
09:52
we take our mind away
from the task at hand,
from the task at hand,
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我們不會把心留在手邊的工作上，
09:54
about 50 percent of our waking moments.
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我們清醒的時候，
有 50% 的時間都是如此。
有 50% 的時間都是如此。
09:57
These might be small,
little trips that we take away,
little trips that we take away,
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有可能只是小小地神遊一下，
10:00
private thoughts that we have.
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有些私人的想法。
10:02
And when this mind-wandering happens,
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當神遊發生時，
10:05
it can be problematic.
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可能會造成問題。
10:06
Now I don't think there will be
any dire consequences
any dire consequences
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各位今天坐在這裡，神遊可能不會
有任何可怕的後果，
10:09
with you all sitting here today,
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但想像一下，軍事領導人
在軍事簡報時錯過了四分鐘，
在軍事簡報時錯過了四分鐘，
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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或法官在證詞時錯過了四分鐘。
10:18
Or a surgeon or firefighter
missing any time.
missing any time.
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或外科醫生或消防隊員
錯過任何時間。
錯過任何時間。
10:20
The consequences
in those cases could be dire.
in those cases could be dire.
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這些情況的後果可能很可怕。
10:24
So we might ask why do we do this?
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我們可能會問，為何我們要這樣做？
10:25
Why do we mind-wander so much?
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我們為什麼這麼常神遊？
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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部分答案是，我們的大腦
是個靈敏的時間旅行大師。
是個靈敏的時間旅行大師。
10:34
It can actually time travel very easily.
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它很容易就能做時間旅行。
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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如果把大腦比喻成音樂
播放器，我們會看到這個。
播放器，我們會看到這個。
10:39
We can rewind the mind to the past
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我們可以把大腦倒帶回到過去，
10:41
to reflect on events
that have already happened, right?
that have already happened, right?
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去回想已經發生過的事件，對吧？
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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我們也可以快轉到未來，
去計畫我們接下來要做什麼。
去計畫我們接下來要做什麼。
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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我們經常會進入這種過去或未來的
心理旅行模式。
10:53
very frequently.
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1238
10:54
And we land there often
without our awareness,
without our awareness,
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2365
我們常常進入了也不自覺。
10:57
most times without our awareness,
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多數時候都不自覺，
10:58
even if we want to be paying attention.
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即使在想保持注意力時也一樣。
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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想想看上回你想要讀一本書的時候，
11:03
got to the bottom of the page
with no idea what the words were saying.
with no idea what the words were saying.
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3316
看完了一頁卻不知道
那些字在說什麼。
那些字在說什麼。
11:06
This happens to us.
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我們會碰到這種情況。
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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碰到我們無意識地神遊時，
11:14
there are consequences.
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1785
就會產生後果。
11:16
We make errors.
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我們會犯錯。
11:18
We miss critical information, sometimes.
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2333
有時我們會錯失關鍵資訊。
11:20
And we have difficulty making decisions.
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2394
且我們會很難做決策。
11:24
What's worse is when we experience stress.
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更糟的是在我們碰到壓力的時候，
11:28
When we're in a moment of overwhelm.
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當我們無法招架的時候。
11:30
We don't just reflect
on the past when we rewind,
on the past when we rewind,
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在我們倒帶時，
我們不僅是在想著過去，
我們不僅是在想著過去，
11:33
we end up being in the past
ruminating, reliving or regretting
ruminating, reliving or regretting
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4594
我們會陷入過去中，
反覆思考、重新經歷，或後悔
反覆思考、重新經歷，或後悔
11:38
events that have already happened.
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已經發生的事件。
11:40
Or under stress, we fast-forward the mind.
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或是在壓力之下，
我們會讓大腦快轉。
我們會讓大腦快轉。
11:43
Not just to productively plan.
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不只是很有生產力地在做計畫。
11:45
But we end up catastrophizing or worrying
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2061
我們甚至會擔心還沒有發生的事件，
11:47
about events that haven't happened yet
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1995
或是將它們給災難化，
11:49
and frankly may never happen.
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1658
而且它們可能根本不會發生。
11:51
So at this point, you might be
thinking to yourself, OK,
thinking to yourself, OK,
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3611
所以這個時候，你可能會想，好，
11:54
mind-wandering's happening a lot.
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2254
神遊經常發生。
11:57
Often, it happens without our awareness.
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通常，它發生時，我們沒有意識。
11:59
And under stress, it's even worse --
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2221
在壓力下，它會更糟──
12:01
we mind-wander more powerfully
and more often.
and more often.
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2446
我們會更常以更強大的方式神遊。
12:04
Is there anything
we can possibly do about this?
we can possibly do about this?
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2286
我們能不能做點什麼來改善？
12:07
And I'm happy to say the answer is yes.
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我很高興能告訴各位，答案是：能。
12:10
From our work, we're learning
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1444
從我們的研究中，我們學到，
12:11
that the opposite of a stressed
and wandering mind is a mindful one.
and wandering mind is a mindful one.
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和受壓力且在神遊的大腦
相反的，就是正念的大腦。
相反的，就是正念的大腦。
12:17
Mindfulness has to do
with paying attention
with paying attention
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正念是要有意識地把注意力
12:20
to our present-moment experience
with awareness.
with awareness.
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3191
保持在我們當下的經驗上。
12:23
And without any kind of emotional
reactivity of what's happening.
reactivity of what's happening.
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3566
且對於發生的事沒有任何情緒反應。
12:27
It's about keeping
that button right on play
that button right on play
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2099
正念就是要一直按著播放鍵，
12:30
to experience the moment-to-moment
unfolding of our lives.
unfolding of our lives.
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3031
經歷我們人生中的每一個時刻。
12:33
And mindfulness is not just a concept.
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2769
正念並不是一個概念。
12:36
It's more like practice,
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2080
它比較像是個練習，
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
你必須要體現正念模式
才能得到益處。
才能得到益處。
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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我們的工作，有很大一部分
是在提供方案給大家，
是在提供方案給大家，
12:46
that give our participants
a suite of exercises
a suite of exercises
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3207
給予我們的受試者一組練習，
12:49
that they should do daily
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他們要每天做，
12:51
in order to cultivate more moments
of mindfulness in their life.
of mindfulness in their life.
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3504
才能在人生中培養更多的正念時刻。
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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對於許多我們合作過的團體，
受到高度壓力的團體，
受到高度壓力的團體，
12:59
like I said -- soldiers,
medical professionals --
medical professionals --
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就像前面說的士兵、醫療專業人士，
13:03
for them, as we know,
mind-wandering can be really dire.
mind-wandering can be really dire.
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對這些人，我們知道神遊
可能會有可怕的後果。
可能會有可怕的後果。
13:08
So we want to make sure
we offer them very accessible,
we offer them very accessible,
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我們要確保能提供
給他們非常容易取得、
給他們非常容易取得、
13:12
low time constraints
to optimize the training,
to optimize the training,
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很少時間限制、訓練效果最好的，
13:15
so they can benefit from it.
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讓他們能夠從中受益。
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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當我們做這些事時，我們會做追蹤，
13:21
not just in their regular lives
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不只追蹤他們的日常生活，
13:22
but in the most demanding
circumstances that they may have.
circumstances that they may have.
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還有在他們所遇到最吃力的
情況下會發生什麼事。
情況下會發生什麼事。
13:26
Why do we want to do this?
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為什麼要這樣做？
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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比如，我們想要在期末考季
提供這類的訓練給學生。
提供這類的訓練給學生。
13:31
Or we want to give the training
to accountants during tax season.
to accountants during tax season.
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或是在納稅季提供訓練給會計師。
13:34
Or soldiers and marines
while they're deploying.
while they're deploying.
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或是正在被部署出去的
士兵或海軍陸戰隊。
士兵或海軍陸戰隊。
13:37
Why is that?
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為什麼？
13:38
Because those are the moments
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因為在那些時刻，
13:40
in which their attention
is most likely to be vulnerable,
is most likely to be vulnerable,
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他們的注意力最有可能是脆弱的，
13:43
because of stress and mind-wandering.
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因為他們有壓力、會神遊。
13:45
And those are also the moments
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同時，在這些時刻中，
13:47
in which we want their attention
to be in peak shape
to be in peak shape
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我們希望他們的注意力
是在最佳狀態，
是在最佳狀態，
13:49
so they can perform well.
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他們的表現才會好。
13:51
So what we do in our research
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在我們的研究中，
13:52
is we have them take
a series of attention tests.
a series of attention tests.
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我們會讓他們做
一系列的注意力測驗。
一系列的注意力測驗。
13:55
We track their attention at the beginning
of some kind of high-stress interval,
of some kind of high-stress interval,
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我們會在他們開始有高壓力的時候
追蹤他們的注意力，
追蹤他們的注意力，
13:59
and then two months later,
we track them again,
we track them again,
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兩個月後，再次追蹤他們，
14:01
and we want to see
if there's a difference.
if there's a difference.
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2008
我們想知道是否有差異。
提供他們正念訓練是否有益處？
14:03
Is there any benefit of offering them
mindfulness training?
mindfulness training?
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14:06
Can we protect against
the lapses in attention
the lapses in attention
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我們能否保護他們在高壓力下
14:08
that might arise over high stress?
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也不失去注意力？
14:12
So here's what we find.
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我們的發現如下。
14:13
Over a high-stress interval,
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在高壓力時間區間中，
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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很不幸現實就是，
若我們袖手旁觀，
若我們袖手旁觀，
14:18
attention declines,
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注意力會下降，
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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3548
在這段高壓力時間區間結束時，
狀況比以前更糟。
狀況比以前更糟。
14:22
But if we offer mindfulness training,
we can protect against this.
we can protect against this.
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但如果我們提供正念訓練，
我們能改善這點。
我們能改善這點。
14:27
They stay stable, even though
just like the other groups,
just like the other groups,
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即使和其他團體一樣
在經歷高度壓力，
在經歷高度壓力，
14:30
they were experiencing high stress.
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858126
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他們仍會保持穩定。
14:32
And perhaps even more impressive
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更讓人印象深刻的是，
14:34
is that if people
take our training programs
take our training programs
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如果大家採用我們的訓練方案，
14:36
over, let's say, eight weeks,
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做了比如八週的時間，
14:38
and they fully commit
to doing the daily mindfulness exercises
to doing the daily mindfulness exercises
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且他們每天都很投入去做正念練習，
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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去學習如何處在當下，
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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結果，他們會變得越來越好，
即使在高度壓力下也一樣。
即使在高度壓力下也一樣。
14:50
And this last point
is actually important to realize,
is actually important to realize,
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了解最後的這一點很重要，
14:52
because of what it suggests to us
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因為它給我們的暗示是，
14:54
is that mindfulness exercises
are very much like physical exercise:
are very much like physical exercise:
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正念練習很像是做運動：
14:58
if you don't do it, you don't benefit.
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2214
如果你不做，就不會受益。
15:01
But if you do engage
in mindfulness practice,
in mindfulness practice,
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但如果你能進行正念練習，
15:03
the more you do, the more you benefit.
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你做得越多，受益就越多。
15:07
And I want to just bring it back
to Captain Jeff Davis.
to Captain Jeff Davis.
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我想再回來談傑夫戴維斯隊長。
15:11
As I mentioned to you at the beginning,
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我在一開始提到，
15:13
his marines were involved
in the very first project
in the very first project
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他的海軍陸戰隊員參與了
15:15
that we ever did,
offering mindfulness training.
offering mindfulness training.
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3190
我們最早的正念訓練方案。
15:19
And they showed this exact pattern,
which was very heartening.
which was very heartening.
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他們所展現出來的
模式，很振奮人心。
模式，很振奮人心。
15:22
We had offered them
the mindfulness training
the mindfulness training
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我們在他們被部署到伊拉克之前
15:24
right before they were deployed to Iraq.
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提供正念訓練給他們。
15:27
And upon their return,
Captain Davis shared with us
Captain Davis shared with us
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在他們返回時，
戴維斯隊長和我們分享了
戴維斯隊長和我們分享了
15:30
what he was feeling
was the benefit of this program.
was the benefit of this program.
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他對於這個方案的益處有什麼感受。
15:34
He said that unlike last time,
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他說，不像上次，
15:37
after this deployment,
they were much more present.
they were much more present.
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在這次部署之後，
他們更能處在當下。
他們更能處在當下。
15:40
They were discerning.
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他們能分辨出來，
15:42
They were not as reactive.
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他們不會那麼有反應。
15:43
And in some cases,
they were really more compassionate
they were really more compassionate
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在一些個案中，他們更能同理
15:46
with the people they were
engaging with and each other.
engaging with and each other.
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他們互動的對象和彼此。
他說，在許多意義上，
15:49
He said in many ways,
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他覺得我們提供的正念訓練方案
15:50
he felt that the mindfulness
training program we offered
training program we offered
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2674
給了他們很重要的工具，
15:53
gave them a really important tool
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1591
15:54
to protect against developing
post-traumatic stress disorder
post-traumatic stress disorder
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4068
能保護他們，
不會罹患創傷後壓力症，
不會罹患創傷後壓力症，
15:59
and even allowing it to turn
into post-traumatic growth.
into post-traumatic growth.
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甚至能轉變成創傷後成長。
16:02
To us, this was very compelling.
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對我們而言，這非常棒。
16:05
And it ended up
that Captain Davis and I --
that Captain Davis and I --
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最後，戴維斯隊長和我──
16:07
you know, this was about
a decade ago, in 2008 --
a decade ago, in 2008 --
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這約是十年前的事，2008 年，
16:09
we've kept in touch all these years.
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1880
我們這些年來一直保持聯絡。
16:12
And he himself has gone on
to continue practicing mindfulness
to continue practicing mindfulness
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他自己持續做正念練習，
16:16
in a daily way.
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1150
每天都做。
16:17
He was promoted to major,
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2366
他獲得升遷成為少校，
16:20
he actually then ended up retiring
from the Marine Corps.
from the Marine Corps.
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3349
最後從海軍陸戰隊退休。
16:23
He went on to get a divorce,
to get remarried,
to get remarried,
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4142
他接著辦了離婚，然後再婚，
16:27
to have a child, to get an MBA.
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1783
生了個孩子，取得企管碩士。
16:29
And through all of these challenges
and transitions and joys of his life,
and transitions and joys of his life,
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在他人生中所有這些
挑戰、轉變，以及喜悅中，
挑戰、轉變，以及喜悅中，
16:34
he kept up with his mindfulness practice.
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他都持續做正念練習。
16:37
And as fate would have it,
just a few months ago,
just a few months ago,
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4016
命運的安排，幾個月前，
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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4531
戴維斯隊長嚴重
心臟病發作，他 46 歲。
心臟病發作，他 46 歲。
16:46
And he ended up calling me
a few weeks ago.
a few weeks ago.
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幾週前他打電話給我。
16:49
And he said, "I want
to tell you something.
to tell you something.
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他說：「我想告訴你一件事。
16:52
I know that the doctors
who worked on me, they saved my heart,
who worked on me, they saved my heart,
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我知道治療我的醫生們
救了我的心臟，
救了我的心臟，
16:56
but mindfulness saved my life.
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2794
但正念卻救了我的命。
17:00
The presence of mind I had
to stop the ambulance
to stop the ambulance
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我因為當下的注意力，
攔下了救護車，
攔下了救護車，
17:03
that ended up taking me
to the hospital," -- himself,
to the hospital," -- himself,
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最後是這臺救護車送我
到醫院。」──他自己，
到醫院。」──他自己，
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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當恐懼和焦慮發生時，他有
清楚的大腦能保持注意力，
清楚的大腦能保持注意力，
17:12
but not be gripped by it --
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沒被它們控制住──
17:14
he said, "For me, these
were the gifts of mindfulness."
were the gifts of mindfulness."
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他說：「對我而言，
這些是正念帶來的禮物。」
這些是正念帶來的禮物。」
17:17
And I was so relieved
to hear that he was OK.
to hear that he was OK.
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知道他沒事，我鬆了一口氣。
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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4921
但看到他能轉變他自己的
注意力，讓我感到很振奮。
注意力，讓我感到很振奮。
17:25
He went from having a really bad boss --
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3698
他從有一個很糟的老闆──
17:28
an attention system
that nearly drove him off a bridge --
that nearly drove him off a bridge --
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2849
幾乎讓他開車衝下橋的
注意力系統──
注意力系統──
17:31
to one that was an exquisite
leader and guide,
leader and guide,
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2718
變成有個靈敏的領導人和指導者，
17:34
and saved his life.
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救了他一命。
17:37
So I want to actually end by sharing
my call to action to all of you.
my call to action to all of you.
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所以最後我想要分享
我對各位的行動呼籲。
我對各位的行動呼籲。
17:41
And here it is.
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1239
如下。
17:42
Pay attention to your attention.
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對你的注意力保持注意力。
17:45
Alright?
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1163
好嗎？
17:46
Pay attention to your attention
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對你的注意力保持注意力，
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
把正念訓練納入你每日的
健康工具包當中，
健康工具包當中，
17:54
in order to tame your own wandering mind
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才能馴服你自己的神遊大腦，
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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1065672
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讓你的注意力成為你人生中
值得信任的指導者。
值得信任的指導者。
18:01
Thank you.
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1152
謝謝。
18:02
(Applause)
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4094
（掌聲）
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