 介绍在这篇内容中，斯坦福的神经科学家Andrew Huberman讲述了一个简单的技巧，可以帮助你保持动力。 他详细解释了如何利用多巴胺，一个与快感和奖励相关联的神经递质，来提高你的动力和效率。 Huberman强调，我们可以通过享受努力工作的过程，而不仅仅是为了达到目标，来有效地利用多巴胺。也提供了一些实用的建议和技巧，以帮助观众理解和应用这个原理。  重点内容1 重点笔记
 2 践行方法
 3 核心概念①多巴胺
多巴胺是一种在大脑中发现的神经递质，它在调节情绪、动机、奖励和快感中起着关键作用。 多巴胺可以通过多种方式来激活，其中之一就是通过努力和成就感。 例如，当我们完成一项任务或达到一个目标时，我们的大脑会释放多巴胺，使我们体验到满足感和快乐。这种机制鼓励我们继续努力并追求目标。  ②成长型思维
成长型思维是由斯坦福大学的Carol Dweck提出的一种心理学概念。这种思维方式强调，我们的能力并非固定不变，而是可以通过努力和学习不断提升的。 这种思维方式鼓励我们追求自我提升，拥抱“我还没有达到”的态度，而不是专注于目前的成就或失败。 人们在面对挑战或困难时，成长型思维能帮助我们看到这是提升自己的机会，而不是失败的迹象。因此，即使在困难面前，我们也能保持动力，继续向前。  此外，成长型思维也鼓励我们把奋斗本身视为最终目标，而不是只看重结果。这是因为，只有通过不断的努力和挑战，我们才能真正实现自我提升。 成长型思维强调的是进步和努力，而不是终点或结果。这种思维方式可以帮助我们更好地应对挑战，提高我们的学习效率，也能使我们在面对困难时保持积极的态度。  中英全文1 So, you can tell yourself the effort part is the good part. I know it's painful, I know this doesn't feel good, but I'm focused on this. I'm going to start to access the reward. When we focus only on the trophy, only on the grade, only on the win, you undermine that entire process. The ability to access this pleasure from effort is without question the most powerful aspect of dopamine, and the beautiful thing is, it's accessible to all of us. Hard work is hard, generally most people don't like working hard, some people do, but most people work hard in order to achieve some end goal. End goals are terrific and rewards are terrific, whether or not they are monetary, social or any kind. However, working hard at something for the sake of a reward that comes afterward can make the hard work much more challenging and make us much less likely to lean into hard work in the future. There's a classic experiment done actually at Stanford many years ago in which children in Nursery School and Kindergarten drew pictures and they drew pictures. 所以，你可以告诉自己，付出努力就是美好的一部分。我知道它痛苦，我知道这感觉并不好，但我专注在这上面。我要开始获取奖励。当我们只关注奖杯、成绩、胜利时，你就破坏了整个过程。 从努力中获得快感的能力毫无疑问是多巴胺最强大的方面，而美妙的是，这对我们所有人都是可达的。努力工作是困难的，一般来说，大多数人不喜欢辛苦工作，有些人喜欢，但大多数人努力工作是为了达到某种最终目标。 最终目标和奖励都是非常好的，无论它们是否是金钱、社交或任何其他类型。然而，为了之后的奖励而辛苦工作，会使艰难的工作变得更具挑战性，也会使我们在未来更不愿意投入辛苦工作。 在许多年前，斯坦福实际上做了一个经典的实验，幼儿园和幼儿班的孩子们画了画，他们画了画。 2 Researchers gave children who enjoyed drawing a reward (typically a gold star) for their efforts. However, when the reward ceased, the children were less inclined to draw independently. This activity, initially chosen and enjoyed by the children, lost its appeal when the reward system was introduced and then removed. This relates to the concept of intrinsic versus extrinsic reinforcement. When we receive rewards (even self-given ones) for a certain activity, we tend to associate less pleasure with the activity itself, which triggered the reward in the first place. A dopamine peak from a reward can decrease your baseline pleasure, leading to the interpretation that the activity wasn't done for enjoyment, but for the reward. This contradicts the growth mindset, a concept developed by my Stanford colleague, Carol Dweck. The idea is to strive for self-improvement, to embrace the attitude of 'I'm not there yet,' and to view striving itself as the end goal. This mindset often leads to outstanding performance, and it's been repeatedly observed that people with a growth mindset perform very well. 研究人员给喜欢画画的孩子们奖励（通常是金星），以表彰他们的努力。然而，当奖励停止后，孩子们就不太愿意自己画画了。这项最初被孩子们选择并享受的活动，在奖励制度引入并移除后，失去了吸引力。 这涉及到内在和外在强化的概念。当我们因为某项活动获得奖励（甚至是自我给予的奖励）时，我们往往会降低与活动本身相关的快乐感，这是首次触发奖励的活动。 奖励带来的多巴胺高峰可能会降低你的基线快乐，导致你认为这项活动并不是为了享受，而是为了奖励。这与我在斯坦福的同事Carol Dweck提出的成长思维理念相矛盾。 这个理念的核心是追求自我提升，拥抱“我还没有达到那里”的态度，并将奋斗本身视为最终目标。这种思维方式通常导致出色的表现，人们反复观察到，具有成长思维的人表现得非常好。 3 Because they're focused on the effort itself, all of us can cultivate a growth mindset. The neural mechanism of cultivating a growth mindset involves learning to access the rewards from effort and doing. This is hard because you have to tell yourself, 'Okay, this effort is great; this effort is pleasurable,' even though you might be in a state of physical pain from the exercise. I recall this from college, just feeling like I wanted to get up from my desk but forcing myself to study. Over time, you find that you can evoke a dopamine release from the friction and the challenge that you are in. If you are focused only on the goal that comes at the end, you eliminate the ability to generate those circuits and the rewarding process of being able to reward friction while in effort. So, if you say, 'Oh, I'm going to do this very hard thing, and I'm going to push and push and push for that end goal that comes later,' not only do you enjoy the process of what you're doing less, but you also make it more painful while you're engaging in it. You make yourself less efficient at it. If you were able to access dopamine while in effort, dopamine has all these incredible properties of increasing the amount of energy in our body and in our mind, our ability to focus. But, also, you are undermining your ability to lean back into that activity the next time. The next time, you need twice as much coffee, three times as much loud music, four times as much energy drink, and the social connection just to get out the door. 因为都专注于努力本身，我们每个人都能培养出成长型思维。培养成长型思维的神经机制涉及学习如何从努力和行动中获取奖励。 这很难，因为你必须告诉自己：“好的，这种努力是很棒的；这种努力是令人愉快的”，尽管你可能因为运动而感到身体疼痛。 我回忆起大学时期，只是感觉想从书桌前起来，但还是强迫自己学习。随着时间的推移，你会发现，你可以从你所面临的摩擦和挑战中引发多巴胺的释放。如果你只关注最后的目标，你就会消除生成那些电路和在努力中奖励摩擦的过程的能力。 所以，如果你说，“哦，我要做这个非常艰难的事情，我要一直推，一直推，为了那个后来的终极目标”，你不仅会减少你对正在做的事情的享受，而且还会在参与其中时让它变得更加痛苦。你让自己做事的效率变低。 如果你能在努力中获取多巴胺，多巴胺就具有增加我们身体和大脑中能量、提高我们专注力的所有这些令人难以置信的特性。 但是，你也在破坏你下次再进行那个活动的能力。下次，你需要两倍的咖啡，三倍的大声音乐，四倍的能量饮料，还有社交联系才能出门。 4 In order to do the run or to study, what's more beneficial is to attach the feeling of friction and effort to an internally generated reward system. You're not just pursuing the things that are innately pleasurable. So, you can tell yourself the effort part is the good part. I know it's painful, I know this doesn't feel good, but I'm focused on this. I'm going to start to access the reward. You will find the rewards, meaning the dopamine release, inside of effort if you repeat this over and over again. What's beautiful about it is that it starts to become reflexive for all types of effort. When we focus only on the trophy, only on the grade, only on the win as the reward, you undermine that entire process. So, how do you do this? You do this in those moments of the most intense friction. You tell yourself this is very painful and because it's painful, it will evoke an increase in dopamine release later, meaning it will increase my baseline in dopamine. 无论是跑步还是学习，更有益的方式是将阻碍和努力的感觉与内部产生的奖励系统相联系。你追求的不仅仅是天生令人愉快的事物。 因此，你可以告诉自己努力就是美好的一部分。我知道它很痛苦，我知道这感觉并不好，但我正在专注于此。我将开始获得奖励。 如果你一次次地重复这个过程，你会发现在努力中寻找到奖励，也就是多巴胺的释放。美妙的是，这种状态开始对所有类型的努力产生反射作用。但当我们只关注奖杯、成绩、胜利作为奖励时，你就破坏了整个过程。 那么，如何做到这一点？在最剧烈的摩擦或阻碍中，你告诉自己这很痛苦，因为它痛苦，所以它会在之后引发多巴胺的释放增加，意味着我的多巴胺基线会提高。 5 But, you also have to tell yourself that, in that moment, you are doing it by choice and you're doing it because you love it. And I know that sounds like lying to yourself and, in some ways, it is lying to yourself. But it's lying to yourself in the context of a truth, which is that you want it to feel better, you want it to feel even pleasurable. Now, this is very far and away different from thinking about the reward that comes at the end, the hot fudge Sunday for after you cross the finish line. And you can replace hot fudge Sunday with whatever reward happens to be appealing to you. We revere people who are capable of doing what I'm describing. David Goggins comes to mind as a really good example. Many of you are probably familiar with David Goggins, former Navy SEAL, who essentially has made a post-military career out of explaining and sharing his process of turning the effort into the reward. The ability to access this pleasure from effort is without question the most powerful aspect of dopamine in our biology of dopamine. And the beautiful thing is, it's accessible to all of us. But just to highlight the things that can interfere with and prevent you from getting dopamine release from effort itself, don't spike dopamine prior to engaging in effort, and don't spike dopamine after engaging in effort. Learn to spike your dopamine from effort itself. 但是，你也需要告诉自己，在那一刻，你是出于自愿并且因为热爱它才去做的。我知道这听起来像是在自欺欺人，从某些方面看，的确是在自欺欺人。但这是建立在一个真理的背景下的自欺欺人，那就是你希望它能感觉更好，甚至希望它能带来快乐。 这与思考最后的奖励，比如你跑过终点线后的热巧克力圣代，大相径庭。你可以用任何对你有吸引力的奖励来替代热巧克力圣代。我们尊敬那些能做到我所描述的事情的人。 David Goggins就是一个非常好的例子。你们中的许多人可能对David Goggins很熟悉，他是前海豹突击队成员，基本上他在退伍后的职业生涯就是解释和分享他如何将努力转变为奖励的过程。 从努力中获得快乐的能力毫无疑问是多巴胺在我们的生物学中最强大的方面。而美妙的是，这对我们所有人都是可达的。 但是，我想强调一下那些可能会阻碍你从努力本身中获取多巴胺释放，甚至阻止你从努力本身中获取多巴胺释放的事情，那就是不要在付出努力之前和付出努力之后激发多巴胺。学会从努力本身激发你的多巴胺。  （所以，明了原理，努力真的会使人快乐~） 结束参考资料RESPIRE | 神经科学家：“这个简单技能让你保持动力”。: https://www.bilibili.com/video/BV1kc411b7vD/?spm_id_from=333.999.0.0&vd_source=1d44f7f1239b6bab3592038d5e406da0 |
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