Almoon Studio

一個簡單的方式戒掉壞習慣

Judson Brewer

Link: https://www.youtube.com/watch?v=-moW9jvvMr4

解析:

The speaker discusses the challenges of paying attention, particularly in meditation. They explain that our brains are wired to respond to rewards and triggers, leading to habits like smoking or overeating. The speaker suggests that instead of fighting these habits, we can use mindfulness and curiosity to understand and let go of them.

IDEAS:

• Our brains are wired to respond to rewards and triggers, leading to habits like smoking or overeating.
• Mindfulness training can help people quit smoking by focusing on being curious about their experience.
• The prefrontal cortex, responsible for cognitive control, goes offline when we’re stressed out, leading to old habit patterns.
• Disenchantment is key to changing behavior; seeing what we get from our habits helps us understand them in a deeper level.
• Curiosity is naturally rewarding and can help us step out of fear-based reactive habit patterns.
• Mindfulness training was twice as good as gold standard therapy at helping people quit smoking.
• The default mode Network, including the posterior singulate cortex, plays a role in craving and habit formation.
• App and online-based mindfulness training programs can deliver tools to people’s fingertips in contexts that matter most.
• We can tap into our inherent capacity for curiously aware right when urges arise, such as feeling stressed or bored.

POINTS OF INTEREST:

• The speaker mentions the concept of “context-dependent memory," which is not fully explained but seems related to how memories are formed and retrieved in specific contexts.
• They also mention that they’re testing app and online-based mindfulness training programs that use technology to help people step out of unhealthy habit patterns.

KEY TAKEAWAYS:

• Mindfulness and curiosity can be powerful tools for changing behavior and overcoming habits.
• Understanding the mechanisms behind our habits, including the role of rewards and triggers, is crucial for making lasting changes.
• By tapping into our inherent capacity for curiously aware, we can step out of old habit patterns and develop new ones.

SPEAKER’S TONE:
The speaker’s tone is engaging, enthusiastic, and somewhat conversational. They use simple language to explain complex concepts, which makes the talk accessible to a wide range of audiences.

演講者探討了集中註意力的挑戰，尤其是在冥想中。他們解釋說，我們的大腦天生會對獎勵和觸發因素做出反應，導致吸煙或暴飲暴食等習慣。講者建議，與其對抗這些習慣，不如運用正念和好奇心來理解並放下它們。

想法：

• 我們的大腦天生會對獎勵和觸發因素做出反應，從而導致吸煙或暴飲暴食等習慣。
• 正念訓練可以透過專注於對自身經驗保持好奇來幫助人們戒菸。
• 負責認知控制的前額葉皮質在我們壓力大的時候會停止工作，從而導致舊的習慣模式。
• 覺醒是改變行為的關鍵；了解我們從習慣中獲得了什麼，有助於我們更深入地理解它們。
• 好奇心自然會帶來回報，可以幫助我們擺脫基於恐懼的反應性習慣模式。
• 正念訓練在幫助人們戒菸方面比黃金標準療法的效果高出兩倍。
• 預設模式網路（包括後單核皮質）在渴望和習慣形成中發揮作用。
• 應用程式和線上正念訓練課程可以在人們最重要的情境中將工具送到他們指尖。
• 當衝動出現時，例如感到壓力或無聊時，我們可以利用我們與生俱來的好奇心。

重點：

• 演講者提到了「情境依賴性記憶」的概念，該概念尚未得到充分解釋，但似乎與記憶在特定情境中的形成和提取方式有關。
• 他們也提到，他們正在測試應用程式和線上正念訓練課程，利用科技幫助人們擺脫不健康的習慣模式。

關鍵要點：

• 正念和好奇心可以成為改變行為和克服習慣的強大工具。
• 了解我們習慣背後的機制，包括獎勵和觸發因素的作用，對於實現持久的改變至關重要。
• 透過挖掘我們與生俱來的好奇心，我們可以擺脫舊有的習慣模式，並培養新的習慣。

講者語氣：
演講者的語氣引人入勝、熱情洋溢，並帶有對話式的風格。他們用簡單的語言解釋複雜的概念，這使得演講能夠被廣泛的受眾理解。