From TED : Judson Brewer: A simple way to break a bad habit

對照視頻，把中文翻譯抄下來了！

一個簡單的方式改掉壞習慣

When I was first learning to meditate, the instruction was to simply pay attention to my breath, and when my mind wandered, to bring it back.

當我第一次學習冥想的時候，得到的指示就是，簡單地注意自己的呼吸，而當我的心思開始游走了，就把它拉回來瘪板。

Sounded simple enough. Yet I'd sit on these silent retreats, sweating through T-shirts in the middle of winter. I'd take naps every chance I got because it was really hard work. Actually, it was exhausting. The instruction was simple enough but I was missing something really important.

聽起來很簡單。但當我靜坐冥想時漆诽，即使在冬天也會讓我汗流浹背侮攀。我抓到機會就會小睡片刻，因為真的很辛苦厢拭。實際上兰英，是精疲力竭了。指示是很簡單供鸠，但我錯過了很多重要的地方畦贸。

So why is it so hard to pay attention? Well, studies show that even when we're really trying to pay attention to something — like maybe this talk — at some point, about half of us will drift off into a daydream, or have this urge to check our Twitter feed.

那為什么專注會這么困難呢？根據研究指出，就算是我們嘗試著專注于一些事情 — 就好像這個演講 — 在某個時間點薄坏，我們當中會有一半的人趋厉，都會恍惚進入神游狀態(tài)，或是會有一股沖動胶坠，想去查看一下推特的內容君账。

So what's going on here? It turns out that we're fighting one of the most evolutionarily-conserved learning processes currently known in science, one that's conserved back to the most basic nervous systems known to man.

這到底是怎么回事呢？原來我們抗爭的是一種最近被科學界發(fā)現的"演化保守的學習過程"沈善，它會被保存在人類所知的最基本神經系統(tǒng)里面乡数。

This reward-based learning process is called positive and negative reinforcement, and basically goes like this. We see some food that looks good, our brain says, "Calories! ... Survival!" We eat the food, we taste it — it tastes good. And especially with sugar, our bodies send a signal to our brain that says, "Remember what you're eating and where you found it." We lay down this context-dependent memory and learn to repeat the process next time. See food, eat food, feel good, repeat. Trigger, behavior, reward.

這類獎勵為本的學習過程，稱之為正強化和負強化闻牡，基本上是這樣運行的净赴。我們看到了看起來好吃的食物，我們大腦就會說："卡路里罩润！...生存玖翅！"，然后我們吃了食物割以，我們嘗了味道 — 嘗起來不錯烧栋。尤其是有加糖的，我們的身體就會向大腦發(fā)出信息說拳球，"要記得你吃了什么和在哪里找到的。" 我們種下了這"情境關連"的記憶珍特，且學懂了下次再重復這個過程祝峻。看過食物扎筒、吃下食物莱找、感覺很好。重復嗜桌。觸發(fā)奥溺、行為、獎勵骨宠。

Simple, right? Well, after a while, our creative brains say, "You know what? You can use this for more than just remembering where food is. You know, next time you feel bad, why don't you try eating something good so you'll feel better?" We thank our brains for the great idea, try this and quickly learn that if we eat chocolate or ice cream when we're mad or sad, we feel better.

很簡單浮定，對不對？然后過了一陣子层亿，我們富有創(chuàng)意的腦袋就會說"你知道嗎桦卒？你不只可以利用這個過程來記住食物在哪里，而且還可以在下一次你感覺糟糕時匿又，嘗試吃一些好吃的食物方灾，來讓你感覺好一點？"。我們要感謝自己的腦袋里有這么好的點子裕偿，試著做且學得快洞慎，如果我們吃下巧克力或雪糕，當我們生成或是傷心的時候嘿棘，我們的感覺就會好一點劲腿。

Same process, just a different trigger. Instead of this hunger signal coming from our stomach, this emotional signal — feeling sad — triggers that urge to eat.

相同的過程，只是用不一樣的觸發(fā)方式蔫巩，來代替原本我們胃里的饑餓信息谆棱，這種情感上的信息 — 感到傷心 — 觸發(fā)了想吃的沖動。

Maybe in our teenage years, we were a nerd at school, and we see those rebel kids outside smoking and we think, "Hey, I want to be cool." So we start smoking. The Marlboro Man wasn't a dork, and that was no accident. See cool, smoke to be cool, feel good. Repeat. Trigger, behavior, reward. And each time we do this, we learn to repeat the process and it becomes a habit. So later, feeling stressed out triggers that urge to smoke a cigarette or to eat something sweet.

也許在我們年輕的時候圆仔，曾經也是個書呆子垃瞧，我們看到這些叛逆的小子，在外面抽煙坪郭，我們就在想个从，“嘿！我也想要送嵛郑酷”于是我們開始抽煙嗦锐。所以萬寶路的男人看起來不呆，這并不意外沪曙∞任郏看到別人耍酷液走，抽煙颂寄酷，感覺良好缘眶，重復嘱根，觸發(fā)、行為巷懈、獎勵该抒。每次我們這樣做，我們學會了去重復這個過程顶燕，并成了習慣凑保。所以以后，感覺有壓力的時候割岛，就會觸發(fā)欲望去抽煙愉适，或是去吃一些甜的東西。

Now, with these same brain processes, we've gone from learning to survive to literally killing ourselves with these habits. Obesity and smoking are among the leading preventable causes of morbidity and mortality in the world.

這些相同的大腦過程癣漆，讓我們經歷了學習到生存维咸，到簡直是用這些習慣在殘害著我們自己的過程。肥胖和抽煙是全世界數一數二會引發(fā)病殘及死亡的可預防疾病。

So back to my breath. What if instead of fighting our brains, or trying to force ourselves to pay attention, we instead tapped into this natural, reward-based learning process ... but added a twist? What if instead we just got really curious about what was happening in our momentary experience?

所以癌蓖，回到我的呼吸瞬哼。假設我們不要再跟腦袋去抗爭，也不要再強迫自己去專注租副，而是借助這個天然的坐慰，以獎勵為本的學習過程...然后稍微改變扭轉一下？假如我們變得很好奇用僧，想了解自己的瞬間體驗到底是怎樣一回事结胀？

I'll give you an example. In my lab, we studied whether mindfulness training could help people quit smoking. Now, just like trying to force myself to pay attention to my breath, they could try to force themselves to quit smoking. And the majority of them had tried this before and failed — on average, six times.

我給各位一個例子，在我的實驗室责循，我們研究冥想的訓練是不是可以幫助人們戒掉抽煙糟港。其實，就像嘗試著強迫自己去專注于呼吸一樣院仿，他們也可以嘗試著去強迫自己戒煙秸抚。他們大部分人之前都嘗試過了，但都失敗了 — 平均來說歹垫，嘗試過六次剥汤。

Now, with mindfulness training, we dropped the bit about forcing and instead focused on being curious. In fact, we even told them to smoke. What? Yeah, we said, "Go ahead and smoke, just be really curious about what it's like when you do."

現在，用冥想的訓練方法排惨，我們把強迫的那部分去掉吭敢，取而代之的是專注于好奇。事實上暮芭，我們甚至告訴他們去抽煙省有。什么？是呀谴麦，我們說，“去抽煙就對了伸头，只是在抽煙的時候匾效，真心的去好奇一下抽煙到底是怎么回事⌒袅祝”

And what did they notice? Well here's an example from one of our smokers. She said, "Mindful smoking: smells like stinky cheese and tastes like chemicals, YUCK!" Now, she knew, cognitively that smoking was bad for her, that's why she joined our program. What she discovered just by being curiously aware when she smoked was that smoking tastes like shit.

結果他們覺察到了什么面哼？讓我們來看看其中的一位抽煙者怎么說。她說扫步，“專注地抽煙：煙的味道聞起來就像發(fā)臭的奶酪魔策，嘗起來則像化學制品，超惡心河胎！”其實在認識上闯袒，她知道，抽煙會危害她，正因如此政敢，她參加我們的計劃其徙。她發(fā)現，在抽煙的時候喷户，只要好奇地去體會唾那，就會察覺到煙的味道像大便。

(Laughter)

Now, she moved from knowledge to wisdom. She moved from knowing in her head that smoking was bad for her to knowing it in her bones, and the spell of smoking was broken. She started to become disenchanted with her behavior.

現在褪尝，她從知識升華到智慧闹获。她從骨子里感到，明白了抽煙對她有害河哑，這時抽煙的魔咒就會被破解避诽。她開始對她的行為作出覺悟。

Now, the prefrontal cortex, that youngest part of our brain from an evolutionary perspective, it understands on an intellectual level that we shouldn't smoke. And it tries its hardest to help us change our behavior, to help us stop smoking, to help us stop eating that second, that third, that fourth cookie. We call this cognitive control. We're using cognition to control our behavior. Unfortunately, this is also the first part of our brain that goes offline when we get stressed out, which isn't that helpful.

其實灾馒，前額葉皮質茎用，從進化的角度來看，那是我們大腦最年輕的部份睬罗，它明白轨功，理智上我們不應該抽煙。然后它嘗試盡最大的努力容达，去幫助我們改變自己的行為古涧、幫助我們戒煙、幫助我們戒掉吃第二塊花盐、第三塊羡滑、第四塊曲奇餅。我們稱之為“認知控制”算芯。我們用認識去控制自己的行為柒昏。很不幸的是，當我們過度勞累時熙揍，這也是我們腦袋里职祷，率先離線的部份，所以不太能夠幫得上忙届囚。

Now, we can all relate to this in our own experience. We're much more likely to do things like yell at our spouse or kids when we're stressed out or tired, even though we know it's not going to be helpful. We just can't help ourselves.

其實我們大家都可以找到自己類似的經驗有梆。當我們壓力過大或是很勞累時，我們有很大的可能意系，會向自己的伴侶或小孩吼叫泥耀，雖然我們知道，這樣的吼叫并沒有幫助蛔添。只是我們控制不了自己痰催。

When the prefrontal cortex goes offline, we fall back into our old habits, which is why this disenchantment is so important. Seeing what we get from our habits helps us understand them at a deeper level — to know it in our bones so we don't have to force ourselves to hold back or restrain ourselves from behavior. We're just less interested in doing it in the first place.

在前額葉皮質處于離線狀態(tài)時兜辞，我們會墜落回老習慣，這是為什么覺悟是這么的重要陨囊。明白我們如何養(yǎng)成習慣可以幫助我們從更深的層次去了解它們 — 讓我們從骨子里去明白弦疮，那我們就不需要再強逼自己去憋住或是去遏止自己的行為。我們只是在一開始的時候沒興趣去做這件事蜘醋。

And this is what mindfulness is all about: Seeing really clearly what we get when we get caught up in our behaviors, becoming disenchanted on a visceral level and from this disenchanted stance, naturally letting go.

這就是冥想：當我們被自己的行為絆住的時候胁塞，要看清楚我們得到的是什么，發(fā)自內心層次的覺悟压语，在覺悟的狀態(tài)下啸罢，自然地停止這種行為。

This isn't to say that, poof, magically we quit smoking. But over time, as we learn to see more and more clearly the results of our actions, we let go of old habits and form new ones.

這并不是神奇的“噗”的一聲胎食，我們就戒煙了扰才。而是日積月累，當我們學會看得越來越清楚我們的行為所導致的結果厕怜，我們就會摒除掉老習慣衩匣，而養(yǎng)成了新的習慣。

The paradox here is that mindfulness is just about being really interested in getting close and personal with what's actually happening in our bodies and minds from moment to moment. This willingness to turn toward our experience rather than trying to make unpleasant cravings go away as quickly as possible. And this willingness to turn toward our experience is supported by curiosity, which is naturally rewarding.

吊詭的是粥航，冥想是琅捏，打從內心的感到有興趣，每時每刻地去仔細體會递雀，到底我們的身體和心智柄延，發(fā)生了什么事。將這種意愿轉換成我們的體驗缀程，而不是嘗試盡快地把不好的癮念去除搜吧。而將我們的意愿轉換成體驗是源自好奇，那是先天性的獎勵杨凑。

What does curiosity feel like? It feels good. And what happens when we get curious? We start to notice that cravings are simply made up of body sensations — oh, there's tightness, there's tension, there's restlessness — and that these body sensations come and go. These are bite-size pieces of experiences that we can manage from moment to moment rather than getting clobbered by this huge, scary craving that we choke on.

好奇的感覺是怎樣的呢滤奈？感覺很好。我們感到好奇的時候會發(fā)生什么事情呢撩满？我們會開始覺察到僵刮，癮念其實單就是從身體的感官所造成 — 噢，那里很緊張鹦牛，那邊有壓力，那邊煩燥不安 — 這些身體的感覺來來去去勇吊。這些都是我們時時刻刻都可以處理好的小體驗曼追，而不是被這巨大可怕的癮念所擊倒。

In other words, when we get curious, we step out of our old, fear-based, reactive habit patterns, and we step into being. We become this inner scientist where we're eagerly awaiting that next data point.

換句話說汉规，當我們感到好奇時礼殊，我們就走出舊有的驹吮、恐懼為本的、回應式的習慣模式晶伦，我們從而踏進了當下碟狞。我們成為了熱切地期待著下一個數據點的內心科學家。

Now, this might sound too simplistic to affect behavior. But in one study, we found that mindfulness training was twice as good as gold standard therapy at helping people quit smoking. So it actually works.

這聽起來婚陪，好像沒那么容易可以影響行為族沃。但在一份研究報告里面，我們發(fā)現冥想的訓練泌参，在幫助人們戒煙的這事情上脆淹，比黃金標準治療法好2倍，所以冥想真的有效沽一。

And when we studied the brains of experienced meditators, we found that parts of a neural network of self-referential processing called the default mode network were at play. Now, one current hypothesis is that a region of this network, called the posterior cingulate cortex, is activated not necessarily by craving itself but when we get caught up in it, when we get sucked in, and it takes us for a ride.

當我們研究資深冥想者的大腦時盖溺，我們發(fā)現了神經網絡里面“自我指認流程”的部分被稱為“預設模式的網絡”正在產生影響。目前有一個關于這個網絡所在區(qū)域的假設铣缠，稱為“后扣帶回皮質”會因為癮念本身而引發(fā)不必要的啟動烘嘱，但當我們被它牽絆住，當我們被吸進去的時候蝗蛙，它就會欺騙我們蝇庭。

In contrast, when we let go — step out of the process just by being curiously aware of what's happening — this same brain region quiets down.

相反來說，如果我們不去有意識地 — 從里面走出來歼郭，只是單純的好奇到底發(fā)生什么速與 — 同一區(qū)域的大腦就會安靜下來遗契。

Now we're testing app and online-based mindfulness training programs that target these core mechanisms and, ironically, use the same technology that's driving us to distraction to help us step out of our unhealthy habit patterns of smoking, of stress eating and other addictive behaviors.

現在我們在測試手機應用程序，和以網絡為基礎的冥想訓練課程病曾，目標就是這些核心機制牍蜂，而諷刺的是，竟是使用同一種也會讓我們分心的科技來幫助我們脫離自己不健康的習慣模式泰涂，像是吸煙鲫竞、因壓力而狂吃和其它上癮行為。

Now, remember that bit about context-dependent memory? We can deliver these tools to peoples' fingertips in the contexts that matter most. So we can help them tap into their inherent capacity to be curiously aware right when that urge to smoke or stress eat or whatever arises.

現在逼蒙，還記得剛才提過的情境記憶嗎从绘？我們可以把這些最重要的內容工具傳遞到人們的指尖。所以我們可以幫助他們在渴望油煙是牢、遇到壓力亂吃或任何不好的欲望浮現的時候僵井，利用他們的內心能力去好奇地意識正確。

So if you don't smoke or stress eat, maybe the next time you feel this urge to check your email when you're bored, or you're trying to distract yourself from work, or maybe to compulsively respond to that text message when you're driving, see if you can tap into this natural capacity, just be curiously aware of what's happening in your body and mind in that moment. It will just be another chance to perpetuate one of our endless and exhaustive habit loops ... or step out of it.

所以驳棱，如果你不抽煙批什、也沒有因為壓力而狂吃，也許在下一次你無聊的時候社搅，有股沖動想去檢查電子郵件驻债，或是你想在工作時間透一下氣乳规，又或在開車時，有不得不回復信息的義務合呐，看看你是不是可以借助這先天的能力暮的，靠單純的好奇到底那一刻，你的身體和心智發(fā)生了什么事淌实。這可能提供了一個機會冻辩，讓你持續(xù)保有這個永無止境和消耗性的惡性循環(huán)...或是擺脫掉它。

Instead of see text message, compulsively text back, feel a little bit better — notice the urge, get curious, feel the joy of letting go and repeat.

看到信息時翩伪，不要再強迫的回復微猖，反而應該是有蠻好的感覺 — 察覺到沖動、感到好奇缘屹、感覺一下不去做它的快感凛剥，然后重復。

Thank you.