評(píng)論
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Try this: clear your mind.
試試這個(gè)：摒除雜念。
Try to think of absolutely nothing.
什么都不要想。
I'll wait.
等一下。
Not too easy, is it?
不太容易，是不?
You probably thought about something, even if it was "clear your mind, clear your mind, clear your mind!"
雖然你可能想過(guò)“放空，放空，放空!”
That's normal.
這是可以實(shí)現(xiàn)的。
In fact, it's not only normal, it's how you're wired.
事實(shí)上，這是有方法的。
Thanks to a group of structures called the default mode network, your brain is always on, even when it's not.
多虧了一組名為“默認(rèn)模式網(wǎng)絡(luò)”的結(jié)構(gòu)，大腦才一直在運(yùn)轉(zhuǎn)，甚至沒(méi)有運(yùn)轉(zhuǎn)。
Luckily, once you know how it works, you can find ways to control it.
幸運(yùn)的是，一旦你知道它的工作原理，就能找到控制方法。
We've known that the brain never really goes quiet since at least the early 20th century.
我們知道，至少?gòu)?0世紀(jì)初開(kāi)始，大腦就從未真正靜下來(lái)過(guò)。
Scientists back then actually discovered it by accident.
當(dāng)時(shí)的科學(xué)家偶然發(fā)現(xiàn)這一點(diǎn)。
In studies, they'd ask people to perform mental tasks while their brain activity was monitored.
研究人員要求受試者在大腦活動(dòng)受到監(jiān)控的同時(shí)進(jìn)行腦力活動(dòng)。
Between tasks, the participants were asked to rest quietly.
任務(wù)的間隙，受試者被要求靜下來(lái)休息。
That would give the scientists a baseline level of their brain activity.
這將為科學(xué)家提供其大腦活動(dòng)的基準(zhǔn)。
Weirdly, when the participants were resting, their brain activity didn't calm down.
奇怪的是，休息時(shí)，受試者的大腦并未鎮(zhèn)定下來(lái)。
In fact, in certain brain regions, it increased
事實(shí)上，大腦的某些區(qū)域更加活躍了，
For the most part, scientists just treated this as a bizarre quirk and never really studied it on its own.
在很大程度上，科學(xué)家只是把這當(dāng)作一個(gè)奇怪的怪癖，從未真正研究過(guò)。
That is, until the 1970s, when Swedish brain physiologist David Ingvar came on the scene.
直至20世紀(jì)70年代，瑞典大腦生理學(xué)家大衛(wèi)·英瓦爾才開(kāi)始研究。
Starting in 1974, he began compiling a bunch of imaging results from studies that had measured the blood flow in people's brains when they were at rest.
從1974年開(kāi)始，他開(kāi)始收集一些研究的成像效果，這些研究測(cè)量了人們休息時(shí)大腦的血液流動(dòng)。
They let him see that specific brain regions were turning on when active thinking turned off.
他從中看到，當(dāng)思維停止活躍時(shí)，大腦的特定區(qū)域正在打開(kāi)。
One main area he noticed was the frontal lobe, which plays a big role in memory.
他注意到主要區(qū)域——額葉在記憶中扮演著重要角色。
Fast-forward to now, and more advanced technology has let scientists identify regions that turn on all over the brain —
到現(xiàn)在，更先進(jìn)的技術(shù)已經(jīng)幫助科學(xué)家們識(shí)別出大腦各個(gè)區(qū)域。
not just in the memory center, but also in areas that play a role in planning, language, social cues, and even consciousness as a whole.
不僅在記憶中心，而且在計(jì)劃、語(yǔ)言、社交線索，甚至是整個(gè)意識(shí)中起作用的區(qū)域。
Since these regions are active when the brain is in its default mode — that is, when you're not consciously thinking about anything —
因?yàn)檫@些區(qū)域在大腦處于默認(rèn)模式時(shí)處于活躍狀態(tài)，即當(dāng)你無(wú)意識(shí)地思考任何事情的時(shí)候，
scientists called them the "default mode network."
科學(xué)家們稱之為“默認(rèn)模式網(wǎng)絡(luò)”。
Researchers have also studied exactly what's going on when the default mode network is active by having people rest quietly and periodically asking them what they're thinking.
研究人員還通過(guò)讓人們靜下來(lái)休息，并定期詢問(wèn)他們?cè)谙胧裁?，?lái)研究默認(rèn)模式網(wǎng)絡(luò)處于活動(dòng)狀態(tài)時(shí)到底發(fā)生了什么。
"Whatcha thinkin' 'bout?"
“你覺(jué)得呢?”
"Nothin'. Just default mode stuff."
“沒(méi)有啦，只是默認(rèn)模式罷了”
They found that across the board, the brain at rest conjured up mental images, reminisced about past experiences, and made plans for the future.
在整個(gè)實(shí)驗(yàn)過(guò)程中，他們發(fā)現(xiàn)，休息狀態(tài)下的大腦中會(huì)顯現(xiàn)出情景，回憶過(guò)去的經(jīng)歷，規(guī)劃未來(lái)。
When you're sitting quietly and suddenly come up with the perfect comeback for a week-old insult or start imagining what's gonna happen during your upcoming trip to Iceland,
當(dāng)你靜坐著，突然想出一個(gè)完美的方法來(lái)彌補(bǔ)一周的侮辱，或者開(kāi)始想象你即將到來(lái)的冰島之旅，
that's the default mode network at play.
這就是默認(rèn)模式網(wǎng)絡(luò)。
But just because it's normal for your mind to wander doesn't mean that it's always good.
但是，走神是正常的，但這并不意味著走神總是好的
On the one hand, the mind-wandering that happens when the default mode network is active is found to play a big role in creative problem solving.
一方面，人們發(fā)現(xiàn)，當(dāng)默認(rèn)模式網(wǎng)絡(luò)處于活動(dòng)狀態(tài)時(shí)，走神現(xiàn)象在創(chuàng)造性地解決問(wèn)題中扮演著重要角色。
On the other hand, that same mind-wandering can also involve rumination and obsessive thoughts.
另一方面，同樣的走神也包括沉思和強(qiáng)迫性思維。
In fact, people with depression and obsessive-compulsive disorders tend to have stronger connections between the brain regions of the default mode network.
事實(shí)上，抑郁癥和強(qiáng)迫癥患者的大腦默認(rèn)模式網(wǎng)絡(luò)區(qū)域之間的聯(lián)系更強(qiáng)。
And even without that, it's obviously no good if your mind wanders while you're trying to concentrate on a test or pay attention to what your boss is telling you.
即使沒(méi)有這些，如果你在試著專注于一場(chǎng)考試或注意你的老板告訴你的事情時(shí)心不在焉，這顯然是沒(méi)有好處的。
So how do you control your default mode network?
那么如何控制默認(rèn)模式網(wǎng)絡(luò)呢?
There's one strategy that's shown a lot of promise: meditation.
有一種策略：冥想。
Specifically, something called focused-attention meditation.
具體來(lái)說(shuō)，就是所謂的集中注意力冥想。
For a 2012 study, meditators were asked to focus on their breath while scientists scanned their brains.
在2012年的一項(xiàng)研究中，研究人員要求冥想者專注于自己的呼吸，同時(shí)讓科學(xué)家掃描他們的大腦。
Every time they caught their minds wandering, the participants would hit a button.
每次當(dāng)他們發(fā)現(xiàn)自己走神時(shí)，就會(huì)按下一個(gè)按鈕。
Then they'd simply redirect their attention to their breath.
然后受試者會(huì)將注意力轉(zhuǎn)移到呼吸上。
Pressing a button meant scientists could look at exactly what was happening in their brains before, during, and after the meditators noticed their minds wandering.
按按鈕意味著科學(xué)家們可以準(zhǔn)確地觀察冥想者在注意到他們的思想走神之前、期間和之后的大腦活動(dòng)。
They found that, sure enough, when the meditators' minds started to wander, the default mode network lit up.
他們發(fā)現(xiàn)，果然，當(dāng)冥想者開(kāi)始走神時(shí)，默認(rèn)模式網(wǎng)絡(luò)就會(huì)起作用。
When they became aware of it, brain regions responsible for detecting important events took over.
當(dāng)他們意識(shí)到這一點(diǎn)時(shí)，大腦中負(fù)責(zé)檢測(cè)重要事件的區(qū)域就開(kāi)始工作。
Then, when they regained focus, the executive network, which handles cognitive control, came back online.
然后，當(dāng)他們重新集中注意力時(shí)，負(fù)責(zé)認(rèn)知控制的執(zhí)行網(wǎng)絡(luò)又重新上線。
This all happened in a matter of seconds, and the most experienced meditators did it the fastest.
這一切都發(fā)生在幾秒鐘之內(nèi)，最有經(jīng)驗(yàn)的冥想者是最快的。
Like a lot of brain-imaging experiments, this was a small study.
和很多腦成像實(shí)驗(yàn)一樣是一個(gè)小型研究。
But follow-up experiments have backed up some of the same ideas.
但后續(xù)的實(shí)驗(yàn)也證實(shí)了同樣的一些觀點(diǎn)。
For example, researchers have found that experienced meditators have stronger connections between the default mode network and the areas responsible for attention.
例如，研究人員發(fā)現(xiàn)，有經(jīng)驗(yàn)的冥想者在默認(rèn)模式網(wǎng)絡(luò)和負(fù)責(zé)注意力的區(qū)域之間聯(lián)系更強(qiáng)。
Your brain always wants to be focused on something.
大腦總是希望專注于某件事。
It's just a matter of redirecting that focus to something calm and quiet so it's not so noisy up there.
只要把注意力轉(zhuǎn)移到一些平靜的事情上就容易了。
And the more you practice redirecting your attention, the better you'll be at it.
你越練習(xí)轉(zhuǎn)移注意力，你就會(huì)做得越好。
There's nothing wrong with the default mode network letting your mind wander.
讓思緒游離的默認(rèn)模式網(wǎng)絡(luò)沒(méi)有問(wèn)題。
The key is not to let it be the boss of you.
關(guān)鍵是不要被它掌控。
Thanks for watching this episode of SciShow Psych!
感謝收看本期心理科學(xué)秀！
If you're looking for something to redirect your attention and clear your mind a bit, hopefully this video helped.
如果你想要轉(zhuǎn)移注意力，理清思路，希望這段視頻能幫到你。
And if not, we have lots of other videos you can watch!
如果沒(méi)有，我們還有很多其他的視頻供您選擇!
The support of our Patreon community is what has allowed us to create all of these videos as free resources for anyone who wants to learn.
感謝Patreon社區(qū)的支持，我們能夠?qū)⑺羞@些免費(fèi)視頻資源提供給任何想要學(xué)習(xí)的人。
If you're not yet a patron and want to learn more about how you can be a part of all this, just check out patreon.com/scishow.
如果您還沒(méi)有支持我們的節(jié)目，欲了解更多參與我們節(jié)目的方式，請(qǐng)?jiān)L問(wèn)patreon.com/scishow。
