3、1个简单的方式改掉坏习惯.docx

一个简单的方式改掉坏习惯 0:11 When I was first learning to meditate（思考，计划）,?the instruction was to simply pay attention to my breath,?and when my mind wandered, to bring it back. 0:19 Sounded simple enough.?Yet Id sit on these silent retreats（撤退、放弃）,?sweating（出汗、大汗淋漓） through T-shirts in the middle of winter.?Id take naps （小睡）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. 0:39 So why is it so hard to pay attention??Well, studies show?that even when were really trying to pay attention to something --?like maybe this talk --?at some point,?about half of us will drift off（渐渐离去、迷糊睡去） into a daydream,?or have this urge to check our Twitter feed. 0:55 So whats going on here??It turns out that were fighting one of the most evolutionarily-conserved learning processes currently known in science,?one thats conserved?back to the most basic nervous systems known to man. 1:08 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 youre 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（触发器）, behavior, reward. 1:42 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 dont you try eating something good so youll feel better??We thank our brains for the great idea,?try this and quickly learn that if we eat chocolate or ice cream when were mad or sad,?we feel better. 2:07 Same process,?just a different trigger.?Instead of this hunger signal coming from our stomach,?this emotional signal --