斯坦福脑科学家：成事者的思维方式
The following article is from 虹白 Author 虹与白
原视频 YouTube：Andrew Huberman:Rich People Think Differently [1]
Brain Mindset | Andrew Huberman：富人的思维方式不同。[2]
介绍
Andrew Huberman讨论了"成事者的思维方式"。他解释了早期工作阶段的努力和专注会引发不安、压力和困惑，由于去甲肾上腺素和肾上腺素系统的作用。
他强调了理解多巴胺系统的重要性，这是一个古老的、内在的系统，引导我们走向正确的道路。他还提到，多巴胺如何抑制去甲肾上腺素，为持续的专注工作提供更多空间和能量。
重点内容
1 重点笔记
初期努力和专注会引发不安、压力和困惑，这是因为去甲肾上腺素和肾上腺素系统的作用。
多巴胺系统是大自然母亲预设的、古老的系统，指引我们走向正确的道路。当我们实现里程碑或者认为自己走在正确的道路上时，多巴胺就会被释放出来。
多巴胺可以抑制去甲肾上腺素，为你提供更多的空间和能量，让你能够更加专注地投入到工作中去。
多巴胺系统与专注状态相关联，以便发生神经可塑性，你会想要在未来再次继续这些行为。
当我们走在正确的道路上并且达到了某个里程碑，多巴胺就会被释放出来，这会使我们对那项活动的专注度进一步提高。
2 践行方法
接受初期努力会带来不安和压力，并理解这是必要过程。
积极寻求并认识到自己的里程碑，以触发多巴胺的释放。
通过自我奖励努力过程，增强自己的多巴胺系统，让自己在任何事情上更有长久性。
定位自己的专注状态，并尝试将其与多巴胺系统相关联，以增强未来对同类行为的欲望。
3 核心概念
去甲肾上腺素（Noradrenaline）：它可以起到提醒和唤醒的作用，可以使人处于紧张和兴奋状态，提高注意力。
多巴胺（Dopamine）：是一个关键的神经递质，涉及到奖励、快感等情绪反应，以及注意、记忆等认知功能。
神经可塑性（Neuroplasticity）：是指大脑在其生命周期内对环境、行为、思想、感觉和新的学习信息等各种刺激作出的反应和改变。
中英全文
1 The early stages of hard work and focus are going to feel like agitation, stress, and confusion because that's the norepinephrine adrenaline system kicking in. None of us would expect to walk into the gym and do our PR lift or, you know, a performer goes to do something without warming up. The brain also needs to warm up and start to hone in on which circuits are going to be active. It's unreasonable for us to think, "Oh, I've got an hour. I'm going to plop down and write beautifully for an hour of my best work." We need to accept that there's a period of agitation and stress that accompanies the dropping into these highly concentrated states.
Now, in terms of the reward that accompanies the feeling that we're funneling into that groove of being productive in one regime like, for you, writing this book, the dopamine system is really important to understand. So, we've talked about norepinephrine, which kind of gets you going. Acetylcholine is the spotlight of attention. The dopamine system is Mother Nature's hardwired, ancient system in all animals, including humans, to put us on the right path.
A lot of people talk about dopamine as this thing that you get when you publish the book or when you get the book deal or when something wonderful happens like your child's born, and that's true. But dopamine's main role is to be released anytime you achieve a milestone or you think you're on the right path. And when the dopamine system is tethered to a particular pattern of focus, remember: duration, path, and outcome.
努力工作和专注的早期阶段会让人感到不安、压力和困惑，因为这是去甲肾上腺素和肾上腺素系统开始启动的表现。就像我们不会指望走进健身房就能做出最好的举重，或者表演者在没有热身的情况下就做些什么，大脑也需要热身，开始专注于哪些电路将会被激活。
如果我们认为，“哦，我有一个小时，我要坐下来，用我最好的工作写出美丽的文字”，这是不合理的。我们需要接受这样一个事实，即进入这些高度集中的状态时会伴随着一段时间的不安和压力。
现在，关于我们正在进入那种生产力的状态的感觉，比如说，你写这本书，那种感觉伴随的奖励，多巴胺系统就显得非常重要了。
所以，我们已经谈过去甲肾上腺素，它能让你开始行动。乙酰胆碱就像注意力的聚光灯。而多巴胺系统则是大自然母亲在所有动物，包括人类体内预设的、古老的系统，用来指引我们走上正确的道路。
很多人谈论多巴胺，就像你在发布书或者得到书的交易，或者当发生一些美好的事情，比如你的孩子出生时，你就会得到这种东西，这是对的。
但是多巴胺的主要作用是在你实现里程碑或者认为自己走在正确的道路上时被释放出来。
当多巴胺系统与特定的关注模式相连，记住：持续时间、路径和结果。
2 So, it's like, okay, sit down. Maybe you don't get much text out, but then the next day, you get 800 words of really solid text, and you feel good like, "I'm into this." What does that dopamine system do? The dopamine system takes the norepinephrine, which is normally rate-limiting. Like, at some point, there's so much norepinephrine that you quit. Dopamine can push that noradrenaline back down, that adrenaline back down, and give you more room, more space, to do duration, path, and outcome work—highly focused work. And I'm making duration, path, outcomes synonymous with highly focused work.
Why would this happen? So, let's think about an animal. Let's think about a deer that wakes up and is thirsty, and it's wandering out looking for water. That animal needs water. It doesn't know that it needs water. It experiences agitation the same way that a baby feels agitation when it wants food but it doesn't know it needs food. It just feels agitation and cries, and the caretaker comes, hopefully. That deer is now foraging for something that it needs. And let's say it smells water because deer can actually do that, and arrives at a stream and takes a sip of water. There's dopamine released then. That puts it on a path to maybe a larger lake or something of that sort, or to be able to go cheap food.
So, when we are on the right path and we hit a milestone, dopamine is released and it tends to tighten our focus more for that activity. This is why drugs of abuse and why alcoholism and some, you know, process addictions which are behavioral addictions are so dangerous.
所以，我们可以这样想象，你坐下来，或许第一天的文字输出不多，但是到了第二天，你可能会写出800字的扎实文字，这时你会有种“我入迷了”的好感觉。
那么，多巴胺系统在这个过程中起了什么作用呢？多巴胺系统会调控去甲肾上腺素，后者通常会限制我们的行动。
也就是说，当去甲肾上腺素的分泌达到一定程度，你就会停止行动。但是，多巴胺可以抑制去甲肾上腺素的分泌，也就是说，它可以降低肾上腺素的含量，为你提供更多的空间和能量，让你能够更加专注地投入到工作中去。我把这种持续、路径、结果的工作方式看作是高度专注的工作。
为什么会这样呢？让我们想象一下动物的生活情景。
比如说，一只鹿醒来后感到口渴，然后它开始寻找水源。这只动物需要水，但它并不知道自己需要水。它感到不安，就像一个婴儿想要吃东西但并不知道自己需要食物一样。它只是感到不安然后哭泣，希望有人能照顾它。
这只鹿现在正在寻找它所需要的东西。假如说，它闻到了水的味道（因为鹿有这种能力），然后它找到了一条小溪并且喝了一口水。那么，在这个过程中就会有多巴胺的释放。这个过程就像是引导它找到一条通向更大的湖泊或者是找到廉价食物的道路。
所以，当我们走在正确的道路上并且达到了某个里程碑，多巴胺就会被释放出来，这会使我们对那项活动的专注度进一步提高。这就是为什么滥用药物以及酗酒和一些行为上的瘾症，比如过程成瘾会如此危险的原因。
3 Because a lot of those drugs of abuse are dopamine, it becomes this cyclical loop where there's no other behavior that can evoke the same level of release. Right, in fact, I sort of define addiction as a progressive narrowing of the things that bring you pleasure. And I say that because it really is the way that the dopamine system works. Normally, the dopamine system is designed to be generic. It's designed to get me to do lots of things: social quality, social interactions, you know, work, exercise. All those things, just like the stress system, are designed to get me out of bed in the morning. A cortisol pulse is what gets me out of bed in the morning, it's also what leads me to, or led me to, pursue a career in science out of fear initially, and eventually pleasure. So, the dopamine system is tethered to those states of focus and it's what Mother Nature designs so that neuroplasticity would occur and you would want to continue those behaviors again in the future. That deer needs to know and remember and create a memory, not just of where that stream is but the process of "oh, when I feel that agitation I'm going to get up and go down this particular path". Right, and so people think of the dopamine system as this kind of like catch-all for reward. "Oh, you get likes on Instagram and it makes you feel good", that's not really how it works. And the important thing to understand is when you start getting a convergence of norepinephrine to that level of agitation, duration, path, outcome, acetylcholine, and dopamine, now you're starting to wire in the behaviors that make people really good at certain things. What this means is that for any of us, success in any endeavor is very closely related to how much focus we can bring to that endeavor and the reward system you start to realize is entirely internal.
因为很多滥用的药物都是多巴胺，这就形成了一个循环，没有其他行为可以引发同样程度的释放。事实上，我将成瘾定义为带来快感的事物逐渐减少。
我之所以这么说，是因为这正是多巴胺系统的工作方式。通常，多巴胺系统的设计是通用的。它设计得让我去做很多事情：社交质量，社交互动，工作，锻炼等。
所有这些事情，就像压力系统一样，都是为了让我早上起床。皮质醇脉冲让我早上起床，它也是让我一开始出于恐惧，最终出于快乐去追求科学事业的原因。
所以，多巴胺系统与这些专注状态相关联，这是大自然的设计，以便发生神经可塑性，你会想要在未来再次继续这些行为。
那只鹿需要知道并记住并创建一个记忆，不仅仅是那条小溪在哪里，而且是"哦，当我感到烦躁的时候，我会起来走下这条特定的路"的过程。
人们认为多巴胺系统就像是奖励的"一揽子"。"哦，你在Instagram上获得点赞，这让你感觉很好"，这并不是真正的工作方式。
理解的重要之处在于，当你开始获得那种水平的去甲肾上腺素，持续时间，路径，结果，乙酰胆碱和多巴胺的汇集时，你现在开始将使人们在某些事情上变得非常好的行为连线起来。
这意味着，对于我们中的任何人来说，任何努力的成功都与我们能够带来多大的专注度密切相关，你开始意识到的奖励系统完全是内在的。
4 No one's coming along and cramming dopamine in your ear or dripping it in your brain. It's all internal, and this starts to bring us into the kind of discussion around mindsets. The discovery of growth mindset was of these kids that actually really enjoyed doing problem sets that they knew they couldn't get right. But for them, they would get this like dopamine release from just focusing on the problem. They like doing puzzles they couldn't get right. It sounds crazy, but inevitably, those kids are very good at puzzles and very good at math and these kinds of things.
So, growth mindset is, I believe, it was sort of a neuroscience lens on growth mindset would be that the agitation and stress that you feel at the beginning of something, and when you're trying to lean into it and you can't focus, is just a recognized gate. You have to pass that through that gate to get to the focus component. And then, if you can reward the effort process, you really start to feel joy and low levels of excitement in the effort process. That's that buffering of adrenaline. That's that feeling like, yes, I've got a lot of adrenaline in my system, but I'm on the right path. It feels good to walk up this hill, so to speak.
And when you start to bring those neural circuits together, you really start to create a whole set of circuits that are designed to be exported to any behavior you want.
没有人会把多巴胺塞进你的耳朵或者直接滴入你的大脑，这一切都是内在的。这引出了我们关于思维模式的讨论。
成长思维模式的发现源自一些孩子，他们实际上非常喜欢做他们知道自己做不对的问题集。他们从专注于问题中得到了多巴胺的释放。他们喜欢做他们无法做对的难题。这听起来可能很疯狂，但事实证明，这些孩子在解决难题以及数学等方面非常出色。
我认为，成长思维模式可以从神经科学的角度来理解。当你开始做某件事情，并且当你试图倾斜进入它而无法专注的时候，你会感到烦躁和压力，这只是一个认可的门。但你必须通过这个门，才能进入专注的部分。
然后，如果你能奖励自己的努力过程，你真的会开始在努力的过程中感到快乐和轻微的兴奋。这就是肾上腺素的缓冲。这就是那种感觉，是的，我体内有大量的肾上腺素，但我正在走正确的路径。可以说，爬上这座山感觉很好。
当你开始把这些神经回路联系在一起时，你真正开始创造一整套可以输出到你想要的任何行为的电路。
5 So, if it's writing a book, great. If it's podcasting, great. If it's building a business, great. If it's building a terrific relationship, great. Then, the circuits that Mother Nature's design are incredibly generic so that we could adapt to whatever it is that we need to do. I think the misunderstanding around how these circuits work has led to this idea that there's some secret entry point, maybe marked flow on the door, and there's a trampoline up to that door and you just open that door and you're going to be in it, right? And nothing could be further from the truth. Anyone who's done well in any career or athletic pursuit knows this. But unfortunately, there's a kind of obsession with the idea that it's all supposed to feel good, and it does feel good, but there's a whole staircase in which it feels kind of lousy. The idea that you can self-reward the effort process is extremely powerful because what it means is that if you can recognize agitation, stress, and confusion as an entry point to where you eventually want to go, I do think that just that, even just mental recognition, can allow people to pass through it more easily. They think they're doing something wrong, and then rewarding yourself when you achieve any milestone, like you know, running to a particular location if you're trying to run a long distance, and then registering that as a partial win. What we know is that the dopamine that's released in response to that suppresses the total amount of adrenaline and gives you more room, more time, more energy to run in the running example. And this is anchored in a real scientific result.
无论你是写书，还是做播客，建立业务，或是建立美好的人际关系，都很好。大自然母亲设计的这些电路是非常通用的，我们可以适应我们需要做的任何事情。
我认为，对这些电路如何工作的误解导致了一种观点，即有某种秘密的入口，可能门上标着"流动"，门前有个蹦床，你只需要打开那道门，就能进入其中。但是，事实远非如此。任何在任何职业或运动追求中做得好的人都知道这一点。
不幸的是，人们有一种观点的痴迷，就是所有的事情都应该感觉良好。而实际上，它确实感觉良好，但在整个过程中，有一个阶段会感觉相当糟糕。
自我奖励努力过程的想法极其强大，因为这意味着，如果你能认识到烦躁、压力和困惑是你最终想要去的地方的入口，我认为，即使仅仅是这种心理认知，也能让人们更容易地通过这一过程。
他们思考自己做错了什么，然后在你实现任何里程碑时奖励自己，比如你知道，如果你想跑长距离，跑到特定的地方，然后将其登记为部分胜利。
我们知道，为此释放的多巴胺会抑制肾上腺素的总量，为你提供更多的空间、更多的时间、更多的能量来跑步。这是基于真实的科学结果的。
6 So, last year, there was a paper published that essentially was asking why any human or animal quits at any behavior. We're talking about running or long bouts of work. The question is, why do we quit? What is that? It turns out that every time we exert effort, a certain amount of noradrenaline in the brain is released, and there's a sort of a counter in the brain stem. At some point, enough noradrenaline is released, and it shuts down cognitive control, deliberate control over the motor circuitry, and we quit.
The thing that can restore those levels, or can sort of reset those levels lower, and give us more gas, more mileage, is dopamine. It makes perfect sense because our species had to move against very challenging things in nature and in culture at every stage of our evolution, including now.
A good example would be if you're really slogging it out and things are miserable. Just think, like the worst family vacation, everything's a disaster, or a very hard physical event, and someone cracks a joke. You almost immediately feel a sense of relief.
You see this in the team that wins the Super Bowl. Both teams slogged it out. You have to believe they were both at max effort the entire game. Look at the team that wins, they have extra energy, they're jumping all over the place. So, it can't be physical energy. It can't be glycogen related. It's not ketone related. It's nothing in the body in that sense. It's dopamine's ability to take that level of norepinephrine and smack it back down.
We can learn this, right? I mean, I think this is where there's real power, like in your story, or the story that I'm familiar with from your book. The ability to push through those pain points is something that we really can export to other aspects of life.
去年，有篇研究论文问了一个问题：为什么人或动物会停止任何行为，比如跑步或长时间的工作。问题的关键是，我们为什么会放弃？
答案是，每次我们付出努力，大脑中都会释放一定数量的去甲肾上腺素，而大脑干中有一种计数机制。当释放了足够的去甲肾上腺素时，我们的认知控制、对运动神经回路的刻意控制就会关闭，我们就会放弃。
能够恢复这些水平，或者说能够将这些水平重置为更低水平，给我们更多的能量，更长的里程的就是多巴胺。这完全有道理，因为我们的物种在进化的每个阶段，包括现在，都必须在自然和文化中挑战极其严峻的事物。
一个好的例子是，如果你正在艰难地挣扎，事情一团糟。想想看，最糟糕的家庭假期，一切都是灾难，或者是一次非常艰难的体育活动，然后有人开了个玩笑。你几乎立刻会感到一种解脱的感觉。
看看赢得超级碗冠军的那支队伍。两队都拼尽全力。你必须相信他们在整场比赛中都是全力以赴的。看看赢得比赛的那支队伍，他们有额外的能量，他们在到处跳来跳去。
所以，这不可能是物理能量。这不可能与糖原有关。这与酮体无关。在这个意义上，这与身体中的任何东西都无关。这是多巴胺降低去甲肾上腺素水平的能力。
我们可以学习这一点，对吧？我认为这就是真正的力量所在，就像你的故事，或者我从你的书中熟悉的那个故事。我们真的可以将突破痛点的能力转移到生活的其他方面。
7 Because it's the same neurochemicals that are involved, so when you get to a particular location, or maybe you're, I recall, um, you know, a portion where you're just you're feeling lousy, you know, you're injured, or you feel like you're hurt, and you can reframe it mentally and think, "I'm actually still on the ladder, I'm still holding on to a rung, I know at least that much, I'm still breathing, I know that much," and the lift that we get is not some psychological pump up, it's a neurochemical thing, it's dopamine suppressing norepinephrine and saying, "You're on the right path, you can keep going." It's a permission to keep going and we grant that permission to ourselves, no one grants that permission to us. I think one of the other kind of misconceptions that we want to dissolve is this idea that external rewards can actually propel us down long past of success and high performance, they can't. I have a friend from the SEAL Teams and somebody asked us recently, we were given a talk um, and somebody said, "How can I make sure that I continue to self-reward and I'm not driven by these external rewards, how can I continue to have that drive?" and uh, his answer was very good, he said, "Give away all the external rewards."
因为涉及到的是相同的神经化学物质。当你到达特定的位置，或许你记得，有一段时间你感觉很糟糕，你受伤了，或者你觉得你受伤了，你可以在心理上重新定义它，想象"我实际上还在阶梯上，我还在握住一个横档，我至少知道这一点，我还在呼吸，我知道这一点"。
我们得到的提振不是某种心理上的鼓舞，而是神经化学的作用，是多巴胺抑制去甲肾上腺素，并告诉你"你在正确的道路上，你可以继续前进"。这是继续前进的许可，我们给自己这个许可，没有人给我们这个许可。
我认为我们想要消除的另一个误解是，外部奖励实际上可以推动我们走向成功和高效绩的长路，但事实并非如此。
我有一个海豹突击队的朋友，最近有人问我们，我们在做一个演讲，有人问"我怎样才能确保我继续自我奖励，我不是被这些外部奖励驱动，我怎样才能继续保持这种动力？"他的回答非常好，他说，"把所有的外部奖励都放弃掉。"
8 There's a famous Stanford study done at Bing nursery school. This study looked at kids who liked to play during their recess (it's all recess in nursery school), but they're drawing. They took the kids that really liked to draw and they started giving them little gold stars on their drawings. Then, they liked the gold stars; for a kid, that's an extrinsic reward. Then, they stopped doing that and the kids stopped drawing. They associated the good feeling of doing it with the external rewards. We have to be very cautious about how much of our internal dopamine we attach to external rewards if we want to continue to grow, pursue, focus, and work hard. If you just want to get to some place and cash in, then fine. But, most people find themselves in a pretty miserable place because their dopamine was so attached to external rewards, they need more and more. One of the most powerful things that any person can do is to learn to control this idea of duration, path, and outcome and attach an internal sense of reward, just that you're doing well. To reward yourself mentally, just say, "I'm doing well. I'm actually on the right path."
斯坦福大学在宾格幼儿园进行了一项著名的研究。这项研究观察了喜欢在课间休息时间（幼儿园的所有时间都是休息时间）画画的孩子们。
他们找到了非常喜欢画画的孩子，然后开始在他们的画作上贴上小金星。孩子们很喜欢这些金星，对孩子来说，这是一种外在的奖励。然后，他们停止给孩子们贴金星，孩子们也停止了画画。他们将画画的好感觉与外在的奖励联系在一起。
我们必须非常谨慎，不要过多地将我们内部的多巴胺与外在的奖励联系在一起，如果我们想要继续成长、追求、专注和努力工作的话。如果你只是想达到某个地方然后兑现，那就好了。
但是，大多数人会发现自己处在一个非常痛苦的地方，因为他们的多巴胺过于依赖外在的奖励，他们会需要越来越多的奖励。
任何人都可以做的最有力的事情之一就是学会控制这种"持续时间、路径和结果"的概念，并附加上一种内在的奖励感，只是你在做得很好。给自己精神上的奖励，只是说，**"我做得很好。我实际上在正确的路径上。"**
9 To do that inside of the demands that come from the external world, the more often that we can self-reward some aspect of the process, provided it's in the right direction of what we're trying to achieve, the more energy we're going to have for that, the more focus we're going to have for that. And remember, that nor the reason I say energy is that limiting amount of noradrenaline is constantly being kept at bay. You're literally buffering the quit response. And so, when people start realizing that if they set the goals inside of the larger goal and self-reward each one of those, they essentially have an infinite amount of energy to pursue those goals. They have an infinite amount of focus to pursue those goals.
在外部世界的各种要求中，我们越能自我奖励过程中的某个方面，只要它是我们试图达到的目标的正确方向，我们就能拥有更多的能量和专注力。
记住，我之所以说能量，是因为限制性的去甲肾上腺素的数量一直在被保持在一定的水平。你实际上在缓冲放弃的反应。
当人们开始意识到，如果他们在更大的目标中设定目标，并对每一个小目标进行自我奖励（精神上的），他们基本上就拥有了无限的能量和专注力去追求这些目标。
结束
参考资料
Andrew Huberman:Rich People Think Differently : https://www.youtube.com/watch?v=4bIATTQHooM&t=6s
[2]Brain Mindset | Andrew Huberman：富人的思维方式不同。: https://www.bilibili.com/video/BV1eK411x7AF/?spm_id_from=333.999.0.0&vd_source=1d44f7f1239b6bab3592038d5e406da0g