30分钟晨间大脑训练 - Jim Kwik

欢迎来到《快速大脑》，专为忙碌人士准备的脑力提升小技巧，助你学得更快、成就更多。我是你们的教练吉姆·奎克。解放你的思维。想象一下，如果我们能发挥大脑100%的潜能——我当时可没嗑药。

Welcome to Quick Brain, bite sized brain hacks for busy people who wanna learn faster and achieve more. I'm your coach, Jim Quick. Free your mind. Let's imagine if we could access 100% of our brain's capacity. I wasn't high.

也没兴奋剂上头。就是纯粹的清醒。我清楚该做什么以及怎么做。（《黑客帝国》梗）我懂功夫。展示给我看。

I wasn't wired. Just clear. I knew what I needed to do and how to do it. I know kung fu. Show me.

本期节目我们将探讨如何清晨高效激活大脑，让你感觉思路清晰、专注力爆棚，就像在喝咖啡前大脑已抢先一步充满能量。欢迎回来，快速大脑们。我是主持人兼大脑学习教练吉姆·奎克。现在请问：你如何开启新的一天？

In this episode, we're gonna be talking about how to supercharge your brain first thing in the morning so that you could feel clear, you could feel focused, and full of mental energy like your brain is already one step ahead before you reach for that cup of coffee. Welcome back, Quick Brains. I am your host and your brain and learning coach, Jim Quick. Now, let me ask you something. How do you start your day?

因为醒后前三十分钟不仅是时间，更是势能创造的机遇。这个时段的行为将决定你全天的大脑状态。今天我要分享几个强力又简单的神经技巧，明天早晨就能实践，让你的大脑更敏锐、迅捷、充满活力。不过开始前要说明：个体存在差异。

Because the first thirty minutes after you wake up, they are not just minutes. They are an opportunity for momentum. What you do in that window sets the tone for your brain's performance all day long. And so, today, I'm going to give you a handful of powerful, simple, let's call them neuro hacks, things that you could start doing tomorrow morning that will make your brain sharper, quicker, and more energized. Now, before I start, everybody's a little bit different.

你需要找到适合自己的方法。因为最终，适合你的才是最好的。关键是持之以恒。你可以采纳这些理念，但要理解背后的原理。而每个原理背后，都对应着承诺。

You have to find out what works for you. Because ultimately, whatever works for you is what is best. Whatever you're gonna do consistently. So you could take these ideas, but understand the principle. And behind every principle, there's a promise.

所以操作可以灵活。不必完全照搬我的做法——我自己也经常调整。明白吗？我喜欢保持创意，追求新鲜感。

So, you can be flexible. You don't have to do exactly what I do. And mine varies often. Right? I change things up because I like to be creative about it, and I like the novelty.

但第一步：重置神经化学。你的大脑是天然化学药剂房，每天清晨开始分配物质。它首批释放的化学物质之一是皮质醇——这个常被误解的物质。本期不会详述，但它不仅是压力激素，清晨时分更是天然的清醒信号。

But step one, reset your neurochemistry. Your brain is a natural chemical pharmacy, and every morning, it starts handing out doses. One of the first chemicals it delivers for you in the morning is cortisol, which is often misunderstood. We're not going go through it in this entire episode, but it's not just the stress hormone. In the morning, it's your natural alertness signal.

关键在于顺应而非对抗这种节奏。这是你的第一个大脑技巧，第一个神经调整法：立即补水。大脑约75%由水分构成，经过6到8小时睡眠后，身体开始脱水，对吧？

The key is to align with that rhythm, not necessary to to fight against it. So here's your first brain hack, your first neuro hack. Hydrate immediately. Your brain is approximately 75% water and after six to eight hours of sleep, you you begin to get dehydrated. Right?

呼吸和排汗都会流失水分。所以在喝咖啡、查邮件或做任何事之前，先给大脑补水。可以喝一整杯水，我喜欢加少许喜马拉雅海盐或电解质粉，挤点柠檬汁。盐分有助于平衡电解质。

You lose water through respiration, through perspiration. So before your coffee, before you email, before anything, hydrate your brain. You could drink a full glass of water. I like to add a little, maybe a pinch of Himalayan sea salt or electrolytes, maybe squeeze a lemon in there. The salt helps to balance your your your electrolytes.

明白吗？柠檬能促进细胞功能。你正在给大脑充电。另一个要点是我们刚谈过水元素——我总爱讲四大元素。

Alright? The lemon could aid in cellular function. You're recharging your brain's battery. Another thing to consider is we talked about water. I I always talk about the elements.

想想火元素。如何在起床后15分钟内获取阳光？这非常关键。当阳光直接照射眼睛（不要透过屏幕、墨镜甚至窗户，因为会过滤部分光谱），会促使大脑释放血清素。这能提升情绪、增强动力、帮助思维清晰。

Think about fire. How do you get sunlight within the first fifteen minutes? And this is really crucial. When the sunlight hits your eyes, not through a screen, not through sunglasses, not even through a window, because that could filter out some of the spectrum of light, it tells your brain to release serotonin. That could boost your mood, some of your motivation, help with mental clarity.

此外，它还能重置昼夜节律。明白吗？让你当晚睡得更好。谁不想要这样呢？所以这简直是双赢。

Plus, it helps to reset your circadian rhythm. Right? Helping you sleep better that night. And who doesn't want that? So, it's really a double win.

因此只要可能，就到户外待几分钟，哪怕有雾霾，依然有效。让大脑知道该焕发活力了。在户外时你还可以接地气——让双脚直接接触大地。另一个选择是做呼吸练习，对吧？

So, if you can, step outside, even for just a few minutes, even if it's hazy or foggy, you still get the benefits. Let your brain know it's time to to shine. Couple other things you could do while you're outside, you could get grounded, so you have some earth, Your feet are actually touching the earth. Another thing that you could do is do some breathing exercises. Right?

这样你就集齐了四大元素：水、火、土、气。第二步，当大脑补完水、获得光照并开始重置后，我们来思考如何为它供能。这里推荐一个强力晨间组合：你可以制作健脑饮品。

So that's air. So you have water, you have fire, you have earth, and you have air. Second, now that your brain is rehydrated, and you have your light, and you're beginning to reset, let's let's think about how do you fuel it. And here's a powerful trio you could use in the mornings on the days you choose to. You can make a brain boosting drink.

我首选绿茶。它含有L-茶氨酸，这是一种能促进平静警觉的化合物。所以我不会感到焦躁不安。我个人对咖啡因有点敏感，但每个人的生物特性都不同。绿茶所含的咖啡因恰到好处。

My go to is green tea. It contains L theanine, which is a compound that promotes calm alertness. So, I don't feel like a jittery. I'm a little bit sensitive to caffeine myself, but everyone's a little bio individual. It has just enough caffeine.

你可以选择抹茶。有些人喜欢抹茶。它有足够的咖啡因提供温和的能量提升。有些人还会搭配少量MCT油。这样你的大脑就能获得酮体供能——我们做过相关播客，这是种清洁的大脑能量来源。

You could use matcha. Some people like matcha tea. Enough caffeine for a gentle energy boost. And some people combine that with maybe a little bit of MCT oil. And now that you're fueling your brain with those ketones, we've we've done podcasts on this, clean burning brain energy.

这个组合就像闪电般高效。就像点燃火焰却不会引发崩溃。另一个晨间建议是写日记。这是我坚持多年的习惯，能帮助理清思绪。

And this combo is like lightning. You're like lighting a fire without the crash. Another thing that you might wanna start your day with is journaling. And that's something I've been doing for for years. It helps to get my thoughts together.

只需花几分钟写日记。简单到拿个笔记本就行，甚至可以放在床头柜。格式语法不重要，拿起笔记本用三分钟写下几件感恩的事就行，明白吗？

You could just do a few minutes of journaling. It could be as simple as grabbing a notebook, and you could have it right by your nightstand if you like. The sequence doesn't matter so much, the syntax. You could grab a notebook, and in just three minutes, you could write something like a few things that you're grateful for. Right?

我们知道感恩能重塑大脑。你珍视的事物往往会在生活中增值——如果这说得通的话。这种思维转换能让你进入感恩状态，减轻压力，对学习也有帮助。我还会思考当天的一个目标，有时会设定三个个人目标和三个职业目标。

We know gratitude rewires your brain also as well. I think what you appreciate tends to appreciate in your life, if that makes sense. And this shifts your brain into more that state of appreciation, which could help you reduce stress, potentially help your learning journey. And I also think about one goal for the day. Sometimes I'll think about three goals, like three personal goals and three professional goals.

我会做可视化练习：想象自己晚上回到床上，和家人对话或通电话时有人问'今天过得怎样？'。我会想象自己回答'哇，今天太棒了'，然后反问'要发生什么才能让我有这种感受？'并由此倒推规划。

And I I do this visualization exercise where I'm outside or in bed, I'll imagine myself coming back to bed, and I'm having a conversation with a family member or on the phone, and somebody asks, like, how was your day? I imagine that. And I say, wow, today was amazing. Then I ask myself, what had to happen in order for me to feel that way? And I work backwards from that.

这种专注能带来清晰度。当你明确每日任务或目标时，大脑会自动寻找实现途径。你也可以提出一个好奇的问题——我认为好奇心就像火箭推进器。

And that focus creates clarity. You have a target. When when you define your day's mission or outcome, your brain will find ways to to better achieve it. You could ask one question you're also curious about. I think curiosity, it's like a rocket ship.

对吧？当你心中有疑问时，你就在为专注力添柴加火。这会激活大脑中的学习中枢，让你的思维准备好去注意并寻找答案。你激活了RAS，即网状激活系统，因为大脑主要功能是整天过滤信息，而你能接收的只是对你重要的内容，那些可能源自你所追求的结果。

Right? When you when you have when you have that question, you're you're fueling your focus. It activates learning centers in your brain. It primes your mind to notice and look for answers. You activate that RAS, your reticular activating system, because primarily your brain is deleting stuff all day, and what you let in are the things that are important to you, which could come from those outcomes.

对吧？那些你设定的目标，还有你提出的问题。如此简单却强大，只需几分钟。QuickMind产品所含成分均未被宣称能治疗任何疾病或健康状况。在开始服用促智产品前，请咨询您的医生以确保该产品适合您。

Right? Those goals you set, and also the questions that you're asking. So simple, powerful, only takes a few minutes. None of the ingredients contained in the QuickMind product are claimed to treat any disease or health condition. Consult your own physician before commencing a nootropic regimen to ensure that this product is appropriate for you.

你是否难以保持专注，或发现需要思维敏锐时却心不在焉？你是否在寻找一种能消除迟钝、提升认知表现的竞争优势？正因如此，经过数十年的研发，我很高兴为您带来QuickMind。它不仅仅是一种补充剂，更是日常解锁认知自由的钥匙。

Do you struggle to stay focused or find that your mind wanders when you need to be sharp? Are you looking for an advantage or an edge that can eliminate sluggishness and elevate your cognitive performance? That's why after decades of research and development, I'm thrilled to bring you QuickMind. It's more than just a supplement. It's a key to unlocking your cognitive freedom on a day to day basis.

想象一下拥有清晰的思维、敏锐的专注力、更好的记忆力以及在压力下保持冷静。每一粒QuickMind胶囊都融合了五种纯净成分，每种都经过研究验证，并因其支持特定认知功能的能力而被精选。那么，你准备好遇见最敏锐的自己了吗？只需点击一下。我们在quickmind.com（或kwikmind.com）为您提供一切。

Just imagine having the clarity of thought, sharp focus, better memory, and being calm under pressure. Every capsule of QuickMind is a blend of five pristine ingredients, each backed by research and chosen for its ability to support specific cognitive functions. So are you ready to meet the sharpest version of yourself? It's just a click away. We have it all at quickmind.com, kwikmind.com.

今天就下单购买QuickMind，加入一个重新定义精神富足生活的社群。第三件要考虑的事是运动。对吧？活动你的身体。要知道，身体动起来，大脑才会活络。

Place your order for QuickMind today and join a community that's redefining what it means to live a life of mental abundance. A third thing to think about is movement. Right? Moving your body. You know, as your body moves, your brain grooves.

对我来说，只需做几组俯卧撑、引体向上和深蹲。你要释放那些BDNF，即脑源性神经营养因子，它们能支持学习、记忆，甚至潜在的神经可塑性。所以哪怕只花五分钟——比如在咖啡或茶冲泡的时候——你可以做30秒开合跳之类的运动。

For me, I just have to get in a number of push ups and pull ups and some squats. You want to release those, the BDNF, brain derived neurotropic factors, which could support learning, memory, potentially neuroplasticity. So taking even just five minutes. It could be when your coffee or your tea is is brewing. And you could do something like thirty seconds of of jumping jacks.

对吧？记住，对心脏有益的东西通常也对大脑有益。血流增加意味着更多氧气流入大脑。你也可以做30秒空气深蹲。在这个久坐不动的世界里，保持腿部活动至关重要。

Right? Remember, what's good for your heart is gonna be good generally for your head. There's more blood flow, and that means there's more oxygen flowing into your brain. You do also thirty seconds of of air squats. Keeping your your your legs engaged is so very important in in a world where we're always sitting.

当你激活大肌肉群时，它能提升大脑活动，真正帮助你调整生理状态，而你的生理状态会影响心理状态。我最近新增的一个做法是进行一两分钟的交替鼻孔呼吸。明白吗？具体方式有多种。对我来说，我会按住一侧鼻孔吸气，然后换另一侧呼气。

When you activate large muscle groups, it could boost your your brain's activity and really help you to prime your physiology, and your physiology is gonna affect your your psychology. Something that I've included just more recently is one or two minutes of where I alternate nostril breathing. Right? And there are different ways of doing it. For me, I breathe in through one nostril, so I will close the other one, and out the other.

这种做法可能增强或平衡你大脑的左右半球功能。它肯定能安抚你的神经系统。对我而言，这确实有助于锐化我的专注力。你可以重复这个循环练习。比如那些徒手深蹲。

And potentially, this might enhance or balance the left and right hemispheres of your brain. It could certainly calm your nervous system. And for me, it really helps me to sharpen my my focus. And you can repeat this circuit. You could do those air squats.

你可以做开合跳，进行交替鼻孔呼吸——如果你愿意的话，重复两到四个回合。我很期待在评论区看到你们的反馈：是否感觉更清醒？更专注？大脑是否更有活力？记住：先由你塑造习惯，而后习惯塑造你。

You could do those jumping jacks, the the nasal alternate nasal breathing, nostril breathing, if you will, for for two, maybe three or four rounds. And I would love in the comments, tell me, do you feel more alert? Do you feel more centered? Do you does your brain feel more alive? So remember, first you create your habits, then your habits create you.

花费最多15到30分钟来激活最重要的控制中心——你的大脑，让它能更好地投入工作、学习、做出更优决策、更高效解决问题。有意识地开启早晨，你就能掌控全天。你知道那句名言吗？想赢得一天，先要赢在清晨。对吧？每天最初的三十分钟或一小时至关重要，而你必须先赢得思维的主动权。

Taking fifteen, twenty, thirty minutes max to prime the most important control center, which is your brain, to be able to go to work, to be able to study, to be able to make better decisions, to be able to solve problems better. Start your morning deliberately, and you'll own the rest of your day. You know, you know that quote, if you want to win the day, you have to win the morning. Right? Those that first thirty minutes or hour of the day, and you definitely want to win your mind.

若你喜欢本期内容，我们的YouTube频道还有更多深度分享，那里会发布音频之外的扩展内容。如果你是通过播客收听的，请务必在社交媒体上关注我们。所有平台账号都是jim quick（k w I k），这是我的真名。若这期节目对你有帮助，我想请你帮个小忙。

If you enjoyed this session, you could find more insights like this on our YouTube channel where we post the extended content beyond the audio. If you're listening to some maybe on a podcast, definitely make sure we connect on social media. Everywhere, it's at jim quick, k w I k. It's my real name. And if you love this episode, I just asked for a quick favor.

点击订阅按钮。因为错过一个视频，你可能错过很多。我的目标是打造一个无限学习者的世界。我深知时间是你们最宝贵的资产之一，所以我会竭力让内容充实有价值。

Hit the subscribe button. Because if you miss a video, you miss a lot. My goal here is to create a world of limitless learners. And I know your time is one of your most valuable assets. So I I really wanna pack it.

快速提升时，关键在于让你更快获取技能、能力和洞见，从而在各方面变得更敏捷、更聪明、更出色。所以请留下评论吧，我会速读每一条留言。告诉我们你最大的收获。下次见面之前，请记住：保持无限可能。

When we talk about quick, it's it's about you accessing skills and abilities and insights so you're faster, you're smarter, and you're better in every way. So leave a comment. I speed read every single one, and let us know your your biggest Until I see you on our next session, remember to be limitless.