基础指南：如何设定并达成目标

欢迎来到《赫伯曼实验室精华》，我们将重温往期节目，为您带来最实用、最具行动力的心理健康、身体健康和表现提升的科学工具。

Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science based tools for mental health, physical health, and performance.

我是安德鲁·赫伯曼，斯坦福医学院神经生物学和眼科学教授。

I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.

今天我们讨论的主题是目标和设定目标并实现目标的科学。

Today, we're talking all about goals and the science of goal setting and achieving your goals.

所以当我们思考大脑中任何类型的目标寻求和目标追求时，不管是什么目标。

So when we think about goal seeking and the pursuit of goals of any kind in the brain, it doesn't matter what the goal is.

它都涉及一组共同的神经回路。

It involves a common set of neural circuits.

其中一个大脑区域是所谓的杏仁核。

One of the brain areas is the so called amygdala.

杏仁核最常与恐惧有关。

The amygdala is most often associated with fear.

所以你可能会说，哇，这与目标导向行为有什么关系呢？

So you might say, wow, how is that involved in goal directed behavior?

事实上，我们许多目标导向行为都是为了规避惩罚，包括诸如尴尬、财务崩溃这类情形。

Well, a lot of our goal directed behavior is to avoid punishments, including things like embarrassment or financial ruin or things of that sort.

因此，杏仁核以及某种焦虑或恐惧感实际上内置于驱动目标追寻和追求动机的神经回路中。

And so the amygdala and some sense of anxiety or fear is actually built in to the circuits that generate goal seeking and our motivation to pursue goals.

另一个关键区域是所谓的腹侧纹状体。

The other areas are the so called ventral striatum.

纹状体属于基底神经节的一部分。

The striatum is part of what's called the basal ganglia.

基底神经节这个神经回路可以简单理解为：它帮助我们产生'执行'（即动作启动）和'停止'（即动作抑制）两种行为模式。

The basal ganglia is a neural circuit that can very simply be described as a neural circuit that helps us generate go, meaning the initiation of action and no go, the prevention of action type scenarios.

让我说得更直白些。

Let me make that even simpler.

腹侧纹状体是基底神经节的组成部分。

The ventral striatum is part of this thing called the basal ganglia.

基底神经节内部大致包含两条神经通路。

The basal ganglia has sort of two circuits within it.

其中一个回路负责促使我们采取行动，比如我明天要早起，第一件事就是跑五英里。

One circuit is involved in getting us to do things like I'm going to get up tomorrow and I'm going to run five miles first thing in the morning.

虽然我不确定自己是否会真的这么做，但这只是个例子。

I don't know if I'm actually going to do that, but I'm just using that as an example.

基底神经节中的另一个回路是抑制回路。

Another circuit within the basal ganglia is a no go circuit.

这个回路会说'不，我不会拿第二块或第三块饼干'。

It's the one that says, no, I'm not going to go for the second cookie or the third cookie.

我不会吃那个。

I'm not going to eat that.

而行动回路则负责选择吃其他东西。

And then the go circuit would be the one that's responsible for instead eating something else.

好的，所以基底神经节内存在行动和抑制两种回路。

Okay, so we have go and no go circuits within the basal ganglia.

所以我们有杏仁核。

So we've got amygdala.

可以将其理解为恐惧、焦虑和回避行为。

So think of as kind of fear and anxiety and avoidance.

我们有基底节，负责启动行动和抑制行动。

We've got the basal ganglia, which are for initiating action and preventing action.

然后就是所谓的皮层。

And then there is the so called cortex.

皮层是大脑的外壳，其中有两个子区域与目标导向行为相关。

The cortex is the outer shell of the brain and there are two sub regions of the cortex that are involved in goal directed behavior.

一个是外侧前额叶皮层。

One is the lateral prefrontal cortex.

前额叶皮层参与所谓的执行功能，比如规划、在不同时间尺度上思考问题。

Prefrontal cortex is involved in so called executive function, things like planning, thinking about things under different timescales.

不仅考虑眼前想要什么，还包括明天或后天可能想要什么，以及我们当前的行为将如何与未来相关联。

So not just what we want in the immediate term, but what we might want tomorrow or the next day and how our actions currently are going to relate to the future.

以及所谓的眶额叶皮层。

And the so called orbital frontal cortex.

眶额皮层具有多种功能，但其关键功能之一是将我们的当前进展状态与情感状态相结合，并将这种情感与我们接近目标时可能的状态进行比较，明白吗？

Orbital frontal cortex has a large number of functions, but one of the key functions of the orbitofrontal cortex, it's involved in meshing some emotionality with our current state of progress and comparing that emotionality to where we, it might be when we are closer to a goal, okay?

所以基本上有四个区域：一个与焦虑相关，一个与情感相关，一个与规划相关，另一个与'执行或停止'行动相关，对吧？

So there are basically four areas, one involved in anxiety, one involved in emotion, one involved in planning and another involved in this go, no go action, okay?

如果想更简单理解，我再重复一次：想到焦虑和恐惧，就对应杏仁核。

If we want to make this even simpler, I'll just do this one more time, think anxiety and fear, see amygdala.

第二个区域负责行动与不行动，记住'执行或停止'，那就是基底神经节。

The second is involved in action and inaction, remember go and no go, so that's the basal ganglia.

第三个区域负责跨时间维度的规划和思考。

The other one is involved in planning and thinking across different timescales.

这就是外侧前额叶皮层。

So that's lateral prefrontal cortex.

而第四个区域负责情感状态——比较我们当前的情感状态与达成特定目标时预期的情感状态。

And then the fourth one is involved in emotionality, where we sit emotionally at present compared to where we think we will be emotionally when we reach some particular goal.

这就是眶额皮层的作用。

And that's the orbitofrontal cortex.

这些神经回路的活动基本上可以归结为两个特定方面。

What is going on in these circuits can basically be boiled down to two particular things.

首先是价值信息，即试图判断某件事是否真正值得追求。

The first is value information, trying to understand whether or not something is really worth pursuing or not.

这个神经回路的另一个组成部分与行动相关，即在特定时刻根据目标价值决定采取或放弃哪些行动。

The other component of this neural circuit is associated with action, which actions to take and which actions not to take given the value of a particular goal in a given moment's time.

在本期节目中你会反复听到我强调：目标的价值信息至关重要，原因如下。

You're going hear me say over and over again in this episode, the value information about a goal is so key, here's why.

基本上有一个神经递质——更准确说是神经调质系统——主导着我们的目标设定、评估与追求。

There is basically one neurotransmitter or rather neuromodulator system that governs our goal setting, goal assessment and goal pursuit.

这个神经调质就是多巴胺。

And that is the neuromodulator dopamine.

多巴胺是我们衡量对特定价值事物进展的通用货币。

Dopamine is the common currency by which we assess our progress toward particular things of particular value.

事实上，多巴胺正是我们评估追求目标价值的方式。

In fact, dopamine is the way that we assess value of our pursuits.

目标设定与追求基本上只有三四个关键要素。

There are basically only three or four elements to goal setting and goal pursuit.

个人或群体首先需要明确他们想要达成的具体目标，其次必须评估是否正在朝着这些目标取得进展——这是必要但次要的步骤。

Basically an individual or set of individuals has to identify a specific thing that they're going to attain, assessment whether or not one is making progress towards those goals is a second but necessary step.

然后就是目标执行的具体事务。

And then there's the business of goal execution.

这又将我们带回到神经回路组件的话题。

And that brings us back to the neural circuit components.

还记得之前提到的涉及四个脑区的神经回路吗——杏仁核、纹状体、额叶皮层和前额叶皮层，它们协同工作将整个过程划分为两大类别，正如我之前所述。

Remember this neural circuit involving those four things earlier, the amygdala, striatum, frontal cortex and the prefrontal cortex, They work together to divide the whole process, as I mentioned before, into two general categories.

首先是价值评估，判断个体在特定时刻的状态是否与外部事物相关联。

The first is assessing value, knowing whether or not where one is at one given moment relates to some external thing.

事情进展顺利还是遇到阻碍？

Are things going well or are things going poorly?

以及如何准确衡量这种状态。

And knowing how to gauge that accurately.

然后是行动步骤，前进与停止，多做这个，少做那个，做这个，别做那个，等等。

And then action steps, goes and no goes, do more of this, do less of that, do this, don't do that, etcetera.

现在我们要转回神经科学的话题。

So now we are going to shift back to the neuroscience.

在我们进行的过程中，我希望你们能思考一下，你们已经实现了哪些目标，或者未来希望实现什么目标？

And as we do this, I'd like you to keep in mind, what are some things that you've either accomplished or that you'd like to accomplish going forward?

因为通过这个过程，我们可以建立一套方案，最终你们就能快速地将自己的具体目标和对这些目标的实现路径——这些路径都基于科学依据——结合起来，我认为这将非常有效地帮助你们更快且更轻松地达成目标。

Because as we do this, we can build toward a set of protocols that at the end, you'll be able to very quickly plug in your particular goals and a route to those particular goals that's grounded in the science and that I think are going to be very effective in allowing you to reach those goals more quickly and with indeed less effort.

我想稍作休息，感谢我们的赞助商之一，大卫。

I'd like to take a quick break and acknowledge one of our sponsors, David.

大卫生产的蛋白棒与众不同。

David makes a protein bar unlike any other.

它含有28克蛋白质，仅150卡路里，且零糖分。

It has 28 grams of protein, only 150 calories and zero grams of sugar.

没错，28克蛋白质，且75%的热量来自蛋白质。

That's right, 28 grams of protein and 75% of its calories come from protein.

这比市面上其他蛋白质棒高出50%的蛋白质含量。

That's 50% higher than the next closest protein bar.

David家的这些蛋白质棒味道也棒极了。

These bars from David also tastes amazing.

目前我最喜欢的是新出的肉桂卷口味，但我也喜欢巧克力曲奇面团口味，还有咸味花生酱口味。

Right now, my favorite flavor is the new cinnamon roll flavor, but I also like the chocolate chip cookie dough flavor, and I also like the salted peanut butter flavor.

基本上所有口味我都喜欢，它们都很美味。

Basically, I like all the flavors, they're all delicious.

还有个好消息，David蛋白质棒现已重新上架。

Also big news, David Bars are now back in stock.

由于太受欢迎，它们曾断货数月，但现在已恢复供应。

They were sold out for several months because they are that popular, but they are now back in stock.

吃一根David蛋白质棒，我就能以零食的热量摄入28克蛋白质，这让我很容易实现每天每磅体重摄入1克蛋白质的目标，同时不会摄入过多热量。

By eating a David Bar, I'm able to get 28 grams of protein in the calories of a snack, which makes it very easy for me to meet my protein goals of one gram of protein per pound of body weight per day, and to do so without eating excess calories.

我通常在下午吃一根David蛋白质棒，出门或旅行时也会随身携带，因为它们能非常方便地补充蛋白质。

I generally eat a David bar most afternoons, and I always keep them with me when I'm away from home or traveling because they're incredibly convenient to get enough protein.

正如我提到的，它们非常美味，而且含有28克蛋白质，仅150卡路里就能带来相当强的饱腹感。

As I mentioned, they're incredibly delicious and given that 28 grams of protein, they're pretty filling for just 150 calories.

所以它们也很适合作为餐间零食。

So they're great between meals as well.

如果你想尝试大卫蛋白棒，可以访问davidprotein.com/huberman。

If you'd like to try David, you can go to davidprotein.com/huberman.

再次强调，网址是davidprotein.com/huberman。

Again, that's davidprotein.com/huberman.

现在让我们开始介绍一个工具。

Let's start with a tool now.

首先要理解近体空间与远体空间的区别。

The first thing to do is to understand the difference between peripersonal space and extra personal space.

近体空间是神经科学中的一个关键概念，因为你有特定的神经回路和化学物质专门负责所谓的完成行为，即使用、消耗和享受近体空间内的事物。

Peripersonal space is a key concept in neuroscience because you have particular neural circuits and particular chemicals that are geared toward what are called consummatory behaviors, meaning using things and consuming things and enjoying things that are in your immediate peripersonal space.

我当前的近体空间内包括我的内感受，即我对自身内部机体的理解或感知。

Within my current peripersonal space is my interoception, my understanding or perception of my internal body.

比如我的呼吸频率、心率、皮肤表面的感觉等等，但在我个人空间范围内的还有这个咖啡杯——虽然听众看不见——我现在正举起咖啡杯准备喝一口。

So how quickly I'm breathing, my heart rate, the feelings on the surface of my skin, etcetera, but also within the confines of my peripersonal space is this coffee mug that if you're listening to this, you can't see this, but I'm lifting up a coffee mug, I'm going take a sip of coffee.

这就是一种消费行为。

That's a consummatory behavior.

咖啡就在我手边。

I have the coffee.

我几乎不需要费力或特别调动动机就能拿到它。

I don't have to do much or motivate much to get it.

这与所谓的超个人空间形成鲜明对比。

Contrast that with the so called extra personal space.

超个人空间是指超出我手臂可及范围的一切。

Extra personal space is everything beyond the confines of my reach.

我们对某个目标的感受，其实是一种当下体验到的感觉——尽管目标还在未来，明白吗？

How we feel about a particular goal is truly a feeling that we experience in the here and now, even though the goal is in the future, okay?

如果要评估我们今天或昨天是否取得进展，那其实是在评估我们在即时个人空间中的感受。

If we are going to evaluate whether or not we made progress today or yesterday or not, that's an evaluation of how we feel in the immediate peripersonal space.

然而，朝着任何目标前进都需要我们将思维定向于超个人空间。

However, moving toward any goal involves orienting our thinking towards the extra personal space.

我先简单铺垫一下后续讨论：当我们聚焦于外部某一点时，我们正处于外感受过程中——这是对超个人空间的关注，而非近身空间。

I'm just going to seed a little bit of the later conversation by saying that when we focus on an external point, we are in a process of exteroception, it's the focus on the extra personal space, not the peripersonal space.

纽约大学的研究团队，尤其是心理学系杰出研究员Emily Balsetis（B-A-L-C-E-T-I-S）的实验室，在这方面做出了非常出色的工作。

Work at NYU in particular in the laboratory of a phenomenal researcher in their psychology department by the name of Emily Balsetis, B A L C E T I S, Emily Balsetis has done really nice work on this.

他们的实验设计是让受试者将视觉注意力集中在某种形式的终点线上，然后执行需要大量努力的行为。

They've done is they've had people focus their visual attention on a goal line of some sort, and then to engage in some sort of behavior that requires a lot of effort.

这些研究的核心发现是：当人们必须将注意力集中在单一位置（如终点线）时，他们达成目标的效率会显著提高，并且主观感觉付出的努力更少。

The long and short of these studies is that when people have to focus their attention on one location, like a goal line, they are much more effective in reaching those goals and they achieve them with the perception that they expended less effort.

具体操作是让一组受试者佩戴15磅的脚踝负重进行锻炼，他们需要移动特定距离或跑完特定路程才能到达终点线。

And what they did is they had a group of people exercise wearing 15 pound ankle weights, and they had to basically move a certain distance or run a certain distance to reach a goal line.

其中一组被要求始终用视觉聚焦终点线。

One group was focused on the goal line, visually focused on the goal line.

另一组则没有被告知要视觉聚焦终点线。

The other group was not told to visually focus on the goal line.

他们发现，专注于终点线的那组人能以减少17%的努力达成目标，并且速度快了23%。

And what they found was that the group that focused on the goal line was able to achieve reaching that goal with 17% less effort and it got there 23% quicker.

仅仅是注视终点线这一行为，就能对这些人的心理和生理产生影响，使他们以更少的主观努力更快地前进。

Simply by looking at the goal line does something to the psychology and end physiology of these people that allows them to move forward with less perceived effort and to do it more quickly.

那么，将视觉注意力集中在特定位置有什么特别之处呢？

So what is special about focusing one's visual attention at a given location?

事实证明，我们的视觉系统有两个分支。

Well, it turns out that we have two branches of our visual system.

所有视觉信息都通过眼睛进入，但随后会沿着两条不同路径传输。

So visual information all comes in through our eyes, but then it can head down two different pathways.

其中一条路径在我们进行所谓的'会聚眼动'时被激活——即当视线聚焦于一个共同点时。

One pathway is engaged when our vision is brought to a common point, what we call a vergence eye movement.

当我们高度集中地注视某一点时，无论该点距离多远，视觉系统都会激活特定神经元群和神经回路，这些结构负责解析精细细节并能评估短时间内的微小变化。

So if we're focusing very intensely on a given point, regardless of how far away from us that point is, our visual system engages a certain set of neurons, neural circuits that are involved in resolving fine detail and that can evaluate small changes over small periods of time.

视觉系统的另一条路径被称为'大细胞通路'。

The other pathway through the visual system is the so called magnocellular pathway.

这一通路负责接收我们周围发生的全局信息——右侧物体的移动、左侧物体的移动、地面及四周发生的一切。

And this is a pathway that's involved in taking in global information about lots of things that are happening around us, movement of things to our right, movement of things to our left, things are happening down on the ground and all around us.

这条通路会引发一种神经回路的放松状态，如果你愿意这么理解的话，这些神经回路通常与警觉性和注意力相关。

And that pathway involves a sort of relaxation, if you will, of the neural circuits that are associated with alertness and attention.

当你将视线聚焦于特定位置时，血压会上升，同时大脑和身体中与之协调的其他系统开始释放肾上腺素（多数情况下剂量较低），这些肾上腺素会进一步让身体做好行动准备。

When you focus your eyes on a particular location, blood pressure goes up and there are some other systems that are coordinated with it in your brain and body that start releasing adrenaline, low amounts of adrenaline in most cases, and that adrenaline further readies your body for action.

相反，当我们的视觉系统处于广角观察模式时，随着视觉孔径的扩大，我们会发现目标导向行为也会减弱，血压随之降低。

Conversely, when our visual system is in a mode of looking at everything, when the aperture of our visual system is very broad, we know that there's also a reduction in our goal directed behavior and a reduction in blood pressure.

你们很多人可能在想：好吧，这些是生理学和心理学原理，但如何实际应用于设定和实现目标呢？

What many of you are probably thinking is, okay, well, that's some physiology, there's some psychology, but how do you actually apply this towards setting and achieving goals?

关键在于理解：你的心理框架和注意力始终要么定位在近身空间（聚焦于眼前所有物和状态），要么投向外界事物，但你也有能力在这两者间动态切换。

Well, you do that by understanding that your mental frame and your attention are always either positioned to your peripersonal space, focused on your immediate possessions and state, or towards things outside you, but that you also have the ability to dynamically travel back and forth between those.

如果你已明确要追求的目标——可能是健身训练，也可能是某种特定类型的认知工作——那么过程其实非常简单。

If you already know what goal you want to pursue, maybe it's a workout, maybe it's cognitive work of some particular sort, again, the process is very simple.

你需要将视觉注意力集中在近身空间之外的某一个点上。

You're going to focus your visual attention on one point beyond your peripersonal space.

可以是你的电脑屏幕、墙壁、地平线，或是远处的某个点，你要将视觉注意力集中在那里。

So it could be on your computer, it could be on the wall, it could be a horizon, it could be at a distance, and you're going to focus your visual attention there.

你需要付出一些努力，将视觉注意力保持30到60秒。

And with some effort, you're going to hold your visual attention for thirty to sixty seconds.

你可能会眨眼，这没关系，但要尽量保持视觉注意力不转移。

You might blink, that's okay, but you're going to try and hold your visual attention there.

不要摇头晃脑，也不要将注意力转移到其他位置。

So no moving your head around, no diverting your attention to other locations.

这会让你的大脑和身体进入准备状态。

Again, it places your brain and body into a state of readiness.

然后关键是要开始执行那些能让你更接近目标的具体行动。

And then the idea is to move into the particular actions that bring you closer to your goal.

好的，我们还没讨论如何设定目标和评估进展。

Okay, we haven't yet talked about how to set goals and how to assess progress.

这只是关于如何追求目标的方法，明白吗？

This is simply how to pursue goals, okay?

但视觉部分很重要。

But the visual component is important.

事实上，我认为视觉系统及将视觉注意力集中于一个狭窄点，是让大脑和身体进入行动模式以追求目标的最有效方式，无论你追求的是什么目标。

In fact, I would argue that the visual system and harnessing your visual attention to a narrow point is going to be the most effective way to get your brain and body into a mode of action to pursue whatever goal it is you're trying to pursue.

那么视觉化有用吗？

So does visualization work?

事实证明，对重大胜利或终极目标的视觉化——比如超级碗夺冠、奥运会八枚金牌、从心仪大学毕业、赚到一定数额的钱或找到理想伴侣等等。

Well, turns out that visualization of the big win, the end goal, so the Super Bowl win or eight gold medals in the Olympics or graduation from the university of your choice or making a certain amount of money or finding the partner of your choice, etcetera.

这种视觉化在启动目标追求过程时是有效的，但对于持续追求目标来说效果很差，甚至可能适得其反。

That visualization is effective in getting the goal pursuit process started, but it actually is a pretty lousy and maybe even counterproductive way of maintaining pursuit of that goal.

实际上，有一种更好的方法能持续推动目标实现，它也涉及视觉化，但关键不在于想象成功，而在于想象失败。

In fact, there's a much better way to maintain ongoing action toward a goal that also involves visualization, but it turns out it's not about visualizing success, it's about visualizing failure.

如果你查阅科学文献，会发现如果经常关注失败预兆，达成目标的概率会提升近一倍。

If you look at the literature, the scientific literature, there's a near doubling, near doubling the probability of reaching one's goal if you focus routinely on foreshadowing failure.

你需要思考如果采取行动A或行动B可能导致失败的方式，从而转而采取行动C。

You think about the ways in which things could fail if you take action A or you take action B and instead therefore you take action C.

如果我们回顾与评估目标追求价值相关的神经回路，这一切就完全说得通了。

If we think back to the neural circuit associated with assessing value in our goal pursuits, this makes perfect sense.

杏仁核——这个与焦虑、恐惧和担忧相关的大脑中枢，正是我们目标设定与追求神经回路中的四大核心组成部分之一。

The amygdala, that center of the brain that's involved in anxiety and fear and worry, well, the amygdala is one of the four core components of our goal setting and goal pursuit circuitry.

虽然我很想告诉你们应该只想着彩虹、小狗，以及实现目标后所有美好的回报。

And so while I'd love to be able to tell you that all you should think about is rainbows and puppies and all the wonderful, rewarding things that are going to happen when you achieve your goals.

但事实是，你更应该主要思考如果不行动情况会有多糟——你会多么失望，这会对你产生怎样的负面影响，即使短期内不明显，长期来看也会如此，前提是你确实想要达成目标。

The truth is you should be thinking mainly about how bad it's really going to get if you don't do it, how disappointing yourself you're going to feel, how it will negatively impact you, if not in the immediate term, in the long term, if indeed your goal is to reach your goal.

你越是能通过书写、思考或谈论未达成目标的后果来具体化这种'糟糕'，实现这些目标的可能性就越大。

And the more specific you can get by writing down or thinking about or talking about how bad it will be if you don't achieve your goals, the more likely you are to achieve those goals.

如果要以积极方式想象，请在目标追求的最初阶段进行，或许偶尔间歇性地想象一下大获全胜的场景——考试满分、赢得冠军或美好恋情。

If you're going to visualize in a positive way, do that at the very beginning of some goal pursuit, maybe intermittently every once in a while, imagine the big win of scoring perfect on exam or winning the championship or the great relationship.

但大多数时候，若想真正有效，你应该专注于避免失败，并真正清楚这些失败会是什么样子、带来什么感受。

But most of the time, if you want to be effective, you should be focusing on avoiding failure and you should be really clear about what those failures would look like and feel like.

现在，我相信你们很多人都听我说过，我服用AG1已有十多年了。

By now, I'm sure that many of you have heard me say that I've been taking AG1 for more than a decade.

这确实是真的。

And indeed that's true.

我早在2012年开始服用AG1，并且至今仍坚持每天服用，是因为据我所知，AG1是市场上质量最高、最全面的基础营养补充品。

The reason I started taking AG1 way back in 2012, and the reason why I still continue to take it every single day is because AG1 is to my knowledge, the highest quality and most comprehensive of the foundational nutritional supplements on the market.

这意味着它不仅含有维生素和矿物质，还包括益生菌、益生元和适应原，既能填补你饮食中可能的营养缺口，又能为高强度生活提供支持。

What that means is that it contains not just vitamins and minerals, but also probiotics, prebiotics, and adaptogens to cover any gaps that you might have in your diet while also providing support for a demanding life.

由于AG1含有益生菌和益生元，它还有助于维持健康的肠道微生物群。

Given the probiotics and prebiotics in AG1, it also helps support a healthy gut microbiome.

肠道微生物群由数以万亿计的微生物组成，它们分布在消化道内，影响着你的免疫状态、代谢健康、激素健康等诸多方面。

The gut microbiome consists of trillions of little microorganisms that line your digestive tract and impact things such as your immune status, your metabolic health, your hormone health, and much more.

坚持服用AG1有助于我的消化，保持免疫系统强健，并确保我的情绪和精神专注力始终处于最佳状态。

Taking AG1 consistently helps my digestion, keeps my immune system strong, and it ensures that my mood and mental focus are always at their best.

AG1现在有三种新口味：浆果味、柑橘味和热带水果味。

AG1 is now available in three new flavors, berry, citrus, and tropical.

虽然我一直喜欢AG1的原味，尤其是加一点柠檬汁的时候，但我现在特别钟爱新的浆果口味。

And while I've always loved the AG1 original flavor, especially with a bit of lemon juice added, I'm really enjoying the new berry flavor in particular.

味道很棒。

It tastes great.

不过话说回来，我确实喜欢所有口味。

But then again, I do love all the flavors.

如果你想尝试AG1并体验这些新口味，可以访问drinkag1.com/huberman领取特别优惠。

If you'd like to try AG1 and try these new flavors, you can go to drinkag1.com/huberman to claim a special offer.

只需访问drinkag1.com/huberman即可开始。

Just go to drinkag1.com/huberman to get started.

现在我们来谈谈目标设定。

Now let's talk about goal setting.

我们被告知，目标应该具有重大意义。

The goal should be significant, we are told.

它应该具有激励性。

It should be inspirational.

它应该既激进又现实，但这具体意味着什么？

It should be aggressive yet realistic, but what does that really look like?

这具体对应着什么？

And what does that correspond to?

我们究竟该如何实现这一目标？

And how do we actually make that happen?

事实证明，实现目标的可能性会因目标设定的难易程度（简单、适中或不可能）以及是否进行可视化而增减。

Turns out that the probability of achieving a goal goes up or down depending on whether or not one visualizes or sets a goal that is easy, moderate, or impossible.

事实证明，如果目标过于简单、触手可及，就无法充分激活自主神经系统来推动目标追求。

Turns out that if the goal is too easy, it's too within reach, it doesn't recruit enough of the autonomic nervous system to make pursuit of that goal likely.

同样，如果目标过于远大，远超当前能力范围，也无法有效调动收缩压反应。

Also, if a goal was too lofty, if it was too far from their current abilities, it didn't recruit enough systolic blood pressure.

即使人们在心理上对某件事充满热情，但如果目标显得遥不可及，身体就无法进入备战状态。

Even if people could get very excited about something mentally, it simply didn't place their body into a state of readiness because it wasn't tangible that they could actually perhaps really achieve it.

研究发现，当目标设定为中等难度——略微超出当前能力，让人感觉需要付出巨大努力但仍有希望达成时，人们持续追求该目标的可能性会提升近一倍。

So it turns out that when goals were moderate, when they were just outside of one's immediate abilities, or that one felt that, yeah, that would take a lot of effort, but it's within range or maybe in range, like maybe I can do it, maybe I can't, then there was a near doubling of the likelihood that they would engage in the ongoing pursuit of that particular goal.

目标必须既切实可行又真正具有挑战性。

The goals need to be realistic and truly challenging.

不要设定那些过于艰巨和高远的目标，以免血压系统反向崩溃，让你或任何人感到失去动力。

Don't set goals that are so challenging and so lofty that they crash that blood pressure system in the other direction and make you or anyone feel unmotivated.

现在我想谈谈三个特定的科学研究领域，它们指向目标追求、目标评估和目标实现。

Now I'd like to talk about three particular areas of scientific study that point to goal pursuit, goal assessment, and goal achievement.

任何关于目标和目标追求的讨论，如果不涉及多巴胺分子，都是不完整的。

Any discussion about goals and goal pursuit would be incomplete without a discussion about the molecule dopamine.

多巴胺常被视为快乐和奖励的分子，但实际上它是动机的分子。

Dopamine is often thought of as the molecule of pleasure and reward, but actually it is the molecule of motivation.

这一点最能通过一系列在动物和人类身上进行的经典研究来说明。

This is best illustrated by a classic set of studies that have been carried out in both animals and in humans.

动物研究可以这样描述：

The animal study can be described the following way.

两只老鼠分别关在单独的笼子里。

Two rats each in a separate cage.

你可以给这些老鼠提供机会去享受它们喜欢的东西，比如食物、交配、在寒冷环境中的温暖处，或是在炎热环境中的凉爽角落等等。

You can provide those rats with the opportunity to indulge in something that they like, like food or mating or heat if it's cold in the environment or a cool spot in the cage, if it's warm in the environment and so forth.

你会发现老鼠会非常乐意接近那些有奖励的事物。

And what you find is that rats will very readily approach the rewarding thing.

它们会交配、进食，追求那些带来愉悦感的东西。

They will mate, they will eat, they will pursue something that is of pleasure.

现在，如果你选择其中一只老鼠，并耗尽它的多巴胺神经元，你可以消除它的多巴胺神经元或阻断大脑中的多巴胺。

Now, if you are to take one of those rats and deplete its dopamine neurons, you can eliminate its dopamine neurons or block dopamine in the brain.

你会发现这些动物仍然能享受愉悦感。

What you find is that those animals will still enjoy pleasure.

然而，它们获取快乐的动机被大幅削弱了。

However, their motivation to achieve pleasure is vastly reduced.

事实上，如果你将快乐源——无论是配偶、食物等——放在离多巴胺缺失的老鼠仅一个身位远的地方，它甚至不会移动自己一个身长的距离去获取那份快乐。

In fact, if you place the item of pleasure, the mate, the food, etcetera, even just one rat's length away from that rat, the rat without dopamine will not even move one length of its own body in order to achieve that pleasure.

而在人类中，也存在自然发生的实验能非常精确地复现这一结果。

And there are naturally occurring experiments in humans that mimic that result very accurately.

人类在某些特定情况下会出现多巴胺耗竭的现象。

There are certain conditions in humans where there's a depletion of dopamine.

你会发现多巴胺的缺失并不一定会抑制体验快乐的能力。

And what you find is that the depletion of dopamine does not inhibit an ability to experience pleasure necessarily.

它抑制的是追求或执行一系列行动步骤以获得快乐的能力。

It inhibits an ability to pursue or go through the series of action steps in order to achieve pleasure.

因此多巴胺实际上是我们寻求目标和追求快乐的动机状态的核心。

So dopamine really sits at the heart of our motivational state to seek out goals and to seek pleasure.

无论是发生在几分钟、一天、一周甚至一生时间范围内的即时目标，这一规律都适用。

And this is true for immediate goals that take place within a timeframe of minutes or a timeframe of a day, or the timeframe of a week, or the timeframe of a lifetime.

多巴胺是我们追求目标的通用货币。

Dopamine is the common currency by which we pursue goals.

多巴胺有许多非常有趣的功能。

Now, dopamine does a number of things that are very interesting.

我将描述其中几个与目标追求行为相关的功能。

I'm going to describe a few of them as they relate to goal seeking behavior.

首先，我们大脑释放和使用多巴胺有一个基本特征，称为奖励预测误差。

First of all, there's a fundamental feature of how our brain releases and uses dopamine that's called reward prediction error.

理解多巴胺奖励预测误差最简单的方式是：当发生积极且新奇的事情时，多巴胺会以最大量释放，并将我们置于更强的动机状态。

And the simplest way to think about dopamine reward prediction error is that dopamine is released in the greatest amount and places us into a greater state of motivation when something happens that's positive and novel.

如果你没有预料到积极事件会发生，只是按部就班地生活时突然遇到好事，这时就会释放大量多巴胺。

If you don't expect something positive to happen, you're just going about your day and something positive happens, dopamine and a lot of dopamine is released.

然而，如果我们预期会有好事发生，当这件事真的发生时，我们在预期阶段就已经体验到了多巴胺的作用。

However, if we anticipate something positive is going to happen, and then that thing happens, we experience dopamine as part of the anticipation.

因此，在我们真正获得奖励之前，多巴胺水平就已经开始上升。

So even before we get the reward, there's an increase in dopamine.

虽然这种增幅比不上真正新奇、意外且积极的突发事件带来的水平，但多巴胺确实会有所增加。

It's not as high as it would be if something really novel and unexpected and positive happened, but we do get an increase in dopamine.

而当我们实际体验到奖励或积极事件时，多巴胺只会出现较小幅度的增长，明白吗？

And then when we actually experience the reward, we experience the positive thing, there's a smaller increase in dopamine, okay?

重申一次：多巴胺的最大增幅是对积极且意外事件的反应。

So again, the biggest increases in dopamine are response to things that are positive and unexpected.

当我们预见到好事将要发生时，释放的多巴胺量会相对较少。

Lesser dopamine is released when we anticipate something good will happen.

当这种情况发生时，是的，我们会获得一些多巴胺，当积极的事情发生时我们也会获得一些多巴胺。

And when that happens, yes, we get some dopamine and we also get some dopamine when the positive thing happens.

还有一种情况是我们预测会有好事发生。

There's also the case in which we predict that something good will happen.

当这种情况发生时，多巴胺水平会像之前一样上升。

When that happens, there's an increase in dopamine just as it was before.

但如果那件事没有发生，比如我们的朋友没有来吃晚饭那么多巴胺水平会下降到低于我们最初的基线。

But then if that thing doesn't happen, for instance, our friends don't show up for dinner, then there's a drop in dopamine below our initial baseline.

这种多巴胺的下降就是我们称之为失望的 的化学本质。

That drop in dopamine is the chemical essence of what we call disappointment.

现在这种被称为多巴胺奖励预测误差的机制可以被用来帮助我们实现目标，因为它告诉我们应该在哪里设定里程碑。

Now this dopamine reward prediction error as it's called can be leveraged toward trying to reach our goals because it tells us where we should set our milestones.

我们不能仅仅专注于终点线。

We can't be in a mode of simply being focused on the finish line.

因此，了解奖励预测误差的原理后，我们可以更好地选择里程碑的位置，以及将里程碑设定在未来的多远距离。

So understanding what we know about reward prediction error, we can make better choices about where to place the milestones, how far out in the future to place milestones.

那么问题就变成了：我们应该以多高的频率或在什么时间间隔内评估进展？

So then the question becomes how often or at what intervals should one assess progress?

我认为在每周结束时进行回顾，评估你在追求特定目标时的表现如何，或者你做了多少次想做的事、避免了多少次不想做的事，这样的每周评估计划是合理且可行的。

I think that checking in at the end of a week, looking back on the previous week and assessing how well you performed in pursuit of a given goal or how many times you did something that you wanted to do or avoided something that you didn't want to do, I think that's a reasonable and tractable schedule to assess once a week.

这个多巴胺系统对于重新激励、提醒我们自己是否仍在正轨上至关重要，因为多巴胺本身能提供一种持续追求目标的动力和准备状态。

This dopamine system is critical to re up, to remind ourselves that we are on track if indeed we are on track, because dopamine itself provides a state of motivation and readiness to continue in the regular pursuit of our goals.

多巴胺另一个非常有趣的方面实际上是它与视觉系统的互动方式。

Another very interesting aspect of dopamine is actually how the dopamine system interacts with the visual system.

当我们专注于视觉空间中的某个特定点、某个目标或地平线时，我们的血压、肾上腺素以及多巴胺系统都会被调动起来，使我们进入一种准备状态，愿意去追求那些个人空间之外的事物。

When we are focused on a particular point in visual space or its particular goal or horizon, all those systems, our blood pressure, epinephrine, and indeed dopamine get recruited to put us into a state of readiness and willingness to go pursue things in that extra personal space.

当我们的视觉注意力非常分散时，所有这些都会放松下来，我们往往会更舒适地停留在个人空间内的当前位置。

When our visual attention is very diffuse, all of that relaxes and we tend to be more comfortable staying in the place that we are in our peripersonal space.

这种效应也会反向起作用。

And the effect works in the other direction too.

当多巴胺水平升高时，我们对空间中特定事物的视觉注意力也会增强。

When dopamine is increased, our visual attention for particular things out in space increase.

因此，它的运作方式是双向的。

So the way it works is reciprocal.

当我们以特定方式运用视觉系统，将其聚焦于一点时，它会调动大脑和体内的化学与神经机制，使我们进入一种准备和追求的状态。

When we use our visual system in a particular way, bring it to a point of focus, it recruits chemical and neural systems in our brain and body that put us into a state of readiness and pursuit.

而当我们提升大脑和体内某些化学物质水平（如肾上腺素、多巴胺）时，我们的视觉系统也会进入一种对外界特定位置保持警觉的状态。

And when we increase certain chemicals in our brain and body like epinephrine, like dopamine, then we also allow our visual system to be in a state of looking out at particular locations in our visual world.

所以这个系统是双向运作的。

So the system works in both directions.

有些人会利用咖啡因或L-酪氨酸等物质来提升多巴胺水平。

And some people leverage this by using things like caffeine or taking things like L tyrosine to increase dopamine.

再次强调，这种作用是双向的。

And again, it works both ways.

具体采用哪种方式没有对错之分。

There's no right or wrong way to do it.

我个人特别推崇优先使用行为工具而非补充剂或其他手段，因为行为工具有个独特优势——长期使用能促进神经可塑性，这是化学工具所不具备的。

I'm a particular fan of using behavioral tools always prior to using supplementation or any kinds of other tools, because behavioral tools have a very unique feature that supplementation and other chemical tools don't, which is that behavioral tools used over time engage neuroplasticity.

当我们开始练习运用视觉系统将注意力集中在特定位置，并以此方式朝着特定目标前进时，我们运用这些系统的能力会越来越强。

As we start to practice using our visual system to harness our attention to particular locations, and in that way move toward particular goals, we get better and better at using those systems.

事实上，专注力和动机系统本身具有可塑性，因此当我们把视觉注意力放在特定位置时，我们会变得更善于保持动力和专注。

In fact, the systems for focus and motivation themselves have plasticity, so we get better at being motivated and focused when we place our visual attention at a given location.

我想简单回顾一下到目前为止所讲的内容。

I'd like to just briefly recap what I've covered up until now.

首先，设定具有挑战性但可实现的目标——那些中等难度的目标，既不太简单也不太困难，这类目标在短期和长期内最能有效推动人们实现目标。

First of all, set goals that are challenging but possible, those moderate goals, not super easy, not super difficult, but moderately challenging goals seem to be the most effective in moving people towards their goals over the short and long term.

第二，具体规划。

Second, plan concretely.

你需要一套具体的行动计划来实现目标。

You need a concrete set of actions that you're going to follow in order to reach your goals.

第三，预见失败。

Third, foreshadow failure.

事实证明，想象成功和可视化成功在目标初期或许偶尔有用，但对于让你持续追求目标并不特别有效。

It turns out that imagining success and visualizing success can be useful at the outset of a goal and maybe every once in a while in pursuit of that goal, but that it's not terrific for putting you in constant pursuit of that goal.

相反，预想失败、设想失败及其可能带来的所有糟糕后果似乎更为有效，这与已知的神经回路和杏仁核参与机制高度吻合。

Rather foreshadowing failure, visualizing failure and all the terrible things that it's going to bring seems to be more effective and that maps very well to what's known about the neural circuitry and the involvement of the amygdala.

将注意力集中在特定视觉点上，以此驾驭注意力并排除干扰。

Focus on particular visual points as a way to harness your attention and to remove distractors.

排除干扰，让身体和大脑进入激活状态，获得健康的收缩压提升，从而推动你向目标前进，这至关重要。

Removing distractors and getting your body and brain into a mode of activation, getting that healthy increase in systolic blood pressure that puts you into forward motion towards your goals is absolutely key.

以上就是我目前所讲内容的简要总结。

So that's a brief summary of what I've covered up until now.

我想稍作休息，感谢我们的赞助商之一——Element。

I'd like to take a quick break and acknowledge one of our sponsors, Element.

Element是一款电解质饮料，只含必需成分，绝无多余添加。

Element is an electrolyte drink that has everything you need and nothing you don't.

这意味着它含有精确配比的电解质（钠、镁、钾），但完全不含糖分。

That means the electrolytes, sodium, magnesium, and potassium in the correct amounts, but no sugar.

适当的水合作用对大脑和身体的最佳功能至关重要。

Proper hydration is critical for optimal brain and body function.

即使是轻微脱水也会降低认知和身体表现。

Even a slight degree of dehydration can diminish cognitive and physical performance.

获取足够的电解质同样重要。

It's also important that you get adequate electrolytes.

电解质如钠、镁和钾对身体所有细胞的功能至关重要，尤其是神经元或神经细胞。

The electrolytes, sodium, magnesium, and potassium are vital for functioning of all the cells in your body, especially your neurons or your nerve cells.

将Element溶解在水中饮用，能轻松确保你获得充足的水分和电解质。

Drinking Element dissolved in water makes it very easy to ensure that you're getting adequate hydration and adequate electrolytes.

为了确保获得适量的水分和电解质，我早上醒来时会将一包Element溶解在约16至32盎司的水中。

To make sure that I'm getting proper amounts of hydration and electrolytes, I dissolve one packet of Element in about 16 to 32 ounces of water when I first wake up in the morning.

这基本上是我早晨第一件要做的事。

And I drink that basically first thing in the morning.

在进行任何体育锻炼时，特别是在炎热天气大量出汗流失水分和电解质时，我也会饮用Element水溶液。

I'll also drink Element dissolved in water during any kind of physical exercise that I'm doing, especially on hot days when I'm sweating a lot and losing water and electrolytes.

Element有多种美味口味可供选择。

Element has a bunch of great tasting flavors.

我最喜欢覆盆子和柑橘口味。

I love the raspberry, I love the citrus flavor.

目前，Element推出了一款限量版柠檬水口味，绝对美味。

Right now, Element has a limited edition lemonade flavor that is absolutely delicious.

虽然不想说我最偏爱哪一种，但这款柠檬水口味和我最爱的覆盆子或西瓜味不相上下。

I hate to say that I love one more than all the others, but this lemonade flavor is right up there with my favorite other one, is raspberry or watermelon.

重申一下，我实在无法只选一种口味。

Again, I can't pick just one flavor.

我全都喜欢。

I love them all.

如果你想尝试Element，可以访问drinkelement.com/hubermanspelleddrinklmnt.com/huberman，购买任意Element饮品混合包即可获赠免费样品套装。

If you'd like to try Element, you can go to drinkelement.com/hubermanspelleddrinklmnt.com/huberman to claim a free Element sample pack with a purchase of any Element drink mix.

再次提醒，访问drinkelement.com/huberman即可领取免费样品套装。

Again, that's drinkelement.com/huberman to claim a free sample pack.

我必须推荐一个对我特别有效的工具，它基于神经科学和心理学研究。

I want to be sure to include a tool that's been especially powerful for me that's grounded in the neuroscience research and in the psychology research.

接下来描述这个工具时，我想你会看到它与Emily Balsetas及其同事的研究成果如何完美契合。

And as I describe this tool next, I think you'll see the ways in which it meshes nicely with the work that Emily Balsetas and colleagues have done.

这是基于我对视觉系统的理解而多年来个人实践的方法——我们确实可以将认知和感知从内感受状态（关注体内及紧邻的周边空间）转移到外感受状态（聚焦于皮肤之外、触不可及的事物），这种转变本质上就是目标导向行为和目标导向思维。

This is something that I've personally been doing for many years based on my understanding of the visual system and the understanding that indeed we can move our cognition and our perception from a place of interoception and focusing on our peripersonal space, that space within us and immediately around us, and on the things that are immediately accessible to us, that we can shift from that mode to this mode of exteroception of focusing on things outside the confines of our skin and that are beyond our reach, are literally goal directed behaviors and goal directed thoughts.

这是我过去曾简要提及的，我称之为‘时空桥接’的方法。

And this is something that in the past I've talked about a little bit, and I've talked about something called space time bridging.

虽然今天没过多讨论视觉系统的时间维度，但时空桥接本质上是利用视觉系统先聚焦于周边空间与内感受，再通过刻意练习逐步将注意力扩展到远体空间，最后又能灵活回归周边空间，从而增强日常生活中对这种能力的掌控力。

And we haven't talked too much about the time domain of the visual system today, but space time bridging is simply a way of using one's visual system to focus on the peripersonal space and interoception, and then gradually in a deliberate way, stepping one's focus into the extra personal space and then back to the peripersonal space in a way that gives you a lot of flexibility and control over that ability in your daily life.

我会先描述具体方法，再深入解释背后的科学原理和机制。

So I'm going to first describe the tool and then I will explain more about the underlying science and the underlying mechanism.

具体操作步骤如下：

Here's how you would do this.

首先闭上眼睛，将全部注意力（包括视觉注意力）集中在内在景观上，专注于内感受。

What you first do is you would close your eyes and you would focus as much of your attention, including your visual attention on your inner landscape, on your interoception.

即关注呼吸、心率，甚至皮肤表层的感觉——真正地将注意力向内聚焦。

So that would be your breathing, your heart rate, maybe even the surface of your skin, but really focusing internally.

这个动作你要持续大约三次缓慢的呼吸。

And you would do that for a duration of approximately three slow breaths.

然后你会睁开眼睛，将视觉注意力集中在身体表面的某个区域。

Then you would open your eyes and you would focus your visual attention on some area on the surface of your body.

以我个人为例，我通常会选择将注意力集中在手掌上。

So for me, the way that I typically do this will be to focus on say the palm of my hand.

我会把视觉注意力集中在手掌上。

So I'll focus my visual attention on the palm of my hand.

接着我会再做三次呼吸，继续关注内在状态，但这时我会将部分注意力从内感受转向外感受。

And I then do three breaths again, focusing on my internal state, but now I'm splitting out a little bit of my attention from interoception to exteroception.

我开始关注身外的事物。

I'm focusing on something outside me.

注意力的分配比例大约是九比一。

The ratio or the split of attention is about ninetyten.

大约90%的注意力集中在内部，但也会分配部分注意力关注外部。

About 90% of my attention is focused internally, but I'm also focusing some of my attention externally.

大多数人可以很容易做到这一点。

Most people can do this pretty easily.

然后是第三个阶段，我称之为‘站点’。

Then there's a third, what I call station.

现在我将视觉注意力转移到身体外部的某个位置，比如房间里的某个地方，或者如果我在户外环境中，会选择5到15英尺远的某个物体，并尝试将90%的注意力集中到那个外部对象上。

I now move my visual attention to outside my body to some location in the room, or if I'm outside in the external environment, something in the range of five to 15 feet away, and I'm trying to move 90% of my attention to that external object.

当我呼吸时，我会关注那三次呼吸。

As I breathe, I'm paying attention to those three breaths.

这就是为什么仍有10%的注意力集中在内部状态——因为我要关注那三次呼吸，但我会尽可能将注意力转向外部，只保留一小部分在内部状态，以便能测量那三次呼吸的节奏。

So that's why there's still 10% that's focused on my internal landscape because I want to pay attention to those three breaths, but I'm focusing as much of my attention outside of myself, maintaining just a little bit on my internal state so I can measure the cadence of those three breaths.

接着我会将视觉注意力转移到更远的另一个‘站点’，通常是地平线或尽可能远的物体，同样持续三次呼吸的时间。

Then I move my visual attention to yet another station, which is further away, typically a horizon or something as far off in the distance as I can possibly see, again, the duration of three breaths.

此时，我会尽全力将99%（甚至100%）的注意力集中到那个外部位置，明白吗？

And at that point, I'm trying my very best to move 99, if not a 100% of my attention to that external location, okay?

然后我通常会尝试将视觉和认知同时扩展到一个更广阔的范围内。

And then what I typically will do is I will try and expand both my vision and my cognition to a much broader sphere.

这就是我们之前讨论过的大细胞视觉，此时我并不专注于地平线上某个特定位置，而是试图扩大视野范围，尽可能看到所处视觉环境中的更多景象，同样持续三个呼吸的时间。

This is that magnocellular vision that we talked about before, where I'm not focusing on a particular location on the horizon, I'm trying to dilate the aperture of my field of view so I can see as much of the visual landscape as I'm in as possible, again, the duration of three breaths.

然后我会立即将注意力转回内在状态。

Then I would return immediately to my internal landscape.

我会闭上眼睛，再做三次呼吸，完全专注于内感受，即我的内在状态或之前所称的个人周边空间。

I would close my eyes and I would do three more breaths focusing entirely on my interoception, on my internal landscape or what we called before my peripersonal space.

我会把这些观察点逐个重复两到三遍。

And I would work through each of those stations maybe two or three times.

整个过程大约需要九十秒到三分钟，具体取决于你进行多少次呼吸——这一切的目的是什么？

The entire thing takes about ninety seconds to three minutes, depending on how many breaths you do, what is all of this doing?

为什么我称之为时空桥接？

Why do I call this space time bridging?

这对目标设定有什么帮助？

And why is this useful for goal setting?

我称之为时空桥接的原因是，视觉系统不仅关乎空间分析，它实际上是我们划分时间的方式，是我们切分时间的工具。

The reason I call it space time bridging is that the visual system is not just about analyzing space, it's actually how we batch time, it's how we carve up time.

简单来说，当我们把视觉注意力集中在离身体很近的某个点上时，我们会把时间分割得非常精细。

And the simple way to state this is that when we focus our visual attention on a very narrow point, that's close to our body and our immediate experience, we tend to slice up time very finely.

我们专注于呼吸。

We're focused on our breathing.

我们专注于心跳。

We're focused on our heartbeats.

事实上，我们的呼吸、内在状态和心跳就像是我们体验的秒针。

In fact, our breathing and our internal landscape and our heartbeats become the sort of second hand, if you will, on our experience.

我们正根据即时的生理体验来分割时间。

We are carving up time according to our immediate physiological experience.

而当我们将视觉注意力转向体外时，不仅会激活外感受系统和外个人空间系统，还会启动多巴胺系统和目标导向系统，同时我们开始以不同方式批处理时间。

Whereas when we focus our visual attention outside our body, not only do we engage that extra receptive, extra personal space system, and we start to engage the dopamine system, the goal directed system, but we also start batching time differently.

当我们将视觉系统聚焦到更广阔的空间范围或超越皮肤界限的空间时，我们开始以不同的帧率分割时间。

When we focus our visual system into a broader sphere of space or into a space beyond the confines of our skin, we start carving up time, our frame rate changes.

这在目标设定、评估和追求的语境中非常有用，因为除了极少数特例外，几乎所有目标都涉及设定未来某个目标，然后从现在到实现目标之间划分时间段。

Now, this is useful in the context of goal setting, goal assessment, and goal pursuit, because with the exception of a very few isolated examples, almost all goals involve setting some goal that's off in the future and then carving up the time between now and the achievement of that range in duration.

即使我们尝试每周设定奖励，这些奖励仍会在意想不到的间隔出现。

And the rewards, even if we try and just make them every week are going to come at some unexpected intervals.

这实际上有助于强化行为。

And that's actually can be helpful for reinforcing behavior.

间歇性且随机的奖励是我们所知最有效的奖励机制。

Intermittent reward that's intermittent and random is the most effective reward schedule we know.

但问题始终是：如何在专注于眼前目标的同时，让我们的认知与长期目标保持一致？

But the problem is always how do we keep our cognition in line with the long term goal while also being focused on these more immediate goals?

这种行为（或者说这种实践）教会我们运用视觉系统——进而运用认知系统和奖励系统——来定位空间中的不同位置，从而定位时间中的不同节点。

This behavior or this practice rather is teaching us to use our visual system and thereby our cognitive system and thereby our reward systems to orient to different locations in space and therefore at different locations in time.

这正是目标导向行为的精髓所在。

And that is the essence of goal directed behavior.

这正是设定目标的本质。

That is the essence of setting a goal.

关键在于思考你真正想要的是什么。

It's about thinking about what you want.

然后是为该目标设定中间里程碑。

Then it's about setting milestones that are intermediate to that goal.

接着是评估你是否达到了这些里程碑。

Then it's about assessing whether or not you're reaching those milestones.

当然，必要时还需要更新你的目标。

And then it's of course about updating your goals if you need to update your goals.

如果一次性思考所有这些，那将是一系列极其复杂的挑战。

All of that is an enormously confusing batch of challenges if you think about it all at once.

但如果你将其分解为视觉系统能帮你识别并朝之努力的要素，我认为有充分证据支持这一点。

But if you break it down into these elements that the visual system can help you find and move towards those milestones, I think there's ample evidence to support that.

非常明确的是，能够有意识、专注地在不同视觉站点间切换的能力，显然对应着构想不同时间段目标的能力。

What's very clear is that an ability to move from different visual stations and to do that in a deliberate way, in a focused and conscious way, clearly maps to an ability to conceive of different goals over different periods of time.

我坚信这能极大帮助人们设定具体目标，逐步完成里程碑，并不断调整追求过程与达成奖励，直至最终实现总体目标。

And I do believe can be greatly beneficial in allowing one to set particular goals and then move through the milestones those goals and to constantly update one's pursuit and reward in reaching those milestones and eventually the overall goal.

和往常一样，今天我讲了很多内容。

Per usual, I covered a lot of material today.

我们探讨了关于目标追寻行为的神经科学、心理学及大众认知，如何评估目标等内容。

We talked about some of the neuroscience and psychology and popular understanding of goal seeking behavior, how to assess goals, etcetera.

讨论了如何利用视觉系统更好地实现目标，包括可视化等方法，以及为何预测失败比预测成功更有效。

Talked about the use of the visual system to better achieve goals and indeed things like visualization and why forecasting failure can be more effective than forecasting success.

此外，我还描述了一种可以融入日常或半日常练习的‘时空桥接’法——通过视觉系统，有意识地将视线从身体内部（即近身或内感受空间）逐步延伸至外界，再按顺序收回，以此锻炼连接视觉、空间、时间及奖励系统的能力。

And in addition, I described this practice that one can incorporate as a daily or semi daily practice of so called space time bridging of using the visual system and your ability to deliberately step your visual system from stations that are within your body, so called peripersonal or interoceptive space out into the world further and further, and then back again in sequence as a way to harness and cultivate and build up these systems that link vision, space, time, reward systems, and so forth.

最终，当你着手实现目标时，有些基本步骤是每个人都需遵循的。

Ultimately, as you set out to accomplish your goals, there are going to be a number of basic steps that everyone will have to follow.

你必须明确识别那个贯穿始终的终极目标是什么。

You'll have to clearly identify what the long arching ultimate goal is.

你需要确定实现过程中的里程碑节点。

You'll have to identify what the milestones will be.

初始时或许无法悉知所有节点，但应对设定里程碑的间隔周期有所规划，并制定评估进展的奖励机制，直至达成最终目标。

You might not know all of them at the outset, but you ought to have some idea about the intervals at which you are going to set those milestones and set your reward schedule for assessing progress in route to those milestones and your ultimate goal.

希望你们能运用这些工具——即便不是全部，哪怕只是一两个——来助力当前及未来专注的任何具体目标。

My hope is that you'll be able to incorporate these tools, if not all of them, perhaps just one of them or two of them in pursuit of whatever particular goals you happen to be focused on at this point and in the future.

最后但同样重要的是，感谢你对科学的兴趣。

And last but certainly not least, thank you for your interest in science.