评论
打印
The habits that are small at the beginning, like grabbing a chocolate bar when you're checking out at the grocery line may be fine at the beginning— but as you go along, you can see that habits are hard to break.
一开始的小习惯可能无伤大雅，比如你在杂货店排队结账时随手拿起一根巧克力棒，但随着时间的推移，你会发现这个习惯很难改掉。
There are triggers that we all have that lead us to these habits that are invisible for us to see every single day.
我们每个人都有一些东西，引导我们养成了这些日常往往视而不见的习惯。
Why are bad habits around money so hard to tackle?
为什么与金钱有关的坏习惯如此难以克服？
In the course of your day, about 40% of the things you do are habits.
在你的一天中，你做的大约40%的事情都是出于习惯。
All of this happens behind the scenes without you being aware of that.
这一切发生的时候，你都是没有意识到的。
Because you have no control, it's also hard to break it.
因为你没有控制力，所以也很难打破它。
When we talk about money, there's ways that we have cues, we have routines, and we have rewards.
说到金钱，我们都有各种方式，有暗示，有惯例，有回报。
Sometimes we get so connected to that reward that comes from giving or spending we continue to do that in a routine way that hurts us.
有时，我们与给予或支出带来的回报紧密相连，以至于我们会继续以一种伤害自己的常规方式这样做。
But the great thing is we all have the capacity to change.
但很棒的是，我们都有改变的能力。
Small behaviors can have really big impacts over time just through, you know, the power of habit.
仅仅通过习惯的力量，随着时间的推移，微小的行为就会产生巨大的影响。
Getting rid of bad habits, or forming new ones, will have an impact all the way across the board.
改掉坏习惯，或者养成新的习惯，将产生全面的影响。
Not just with your money, but also how you feel mentally, emotionally, and physically.
不仅仅是对待金钱，还有你在精神上、情感上和身体上的感受。
How can you identify what's holding you back?
要如何找到阻碍你前进的原因？
Can you forge healthier spending and saving habits that unlock your financial potential?
你能养成更健康的消费和储蓄习惯，从而释放你的财务潜力吗？
This is "Your Brain on Money."
这就是“Your Brain on Money.”
Before our two favorite neuroscientists, Dr. Cerf and Dr. Kable, explain how our brain forms habits, Dr. Cerf is going to tell us how he got into the brain side of things.
在我们最喜欢的两位神经科学家塞夫博士和凯布尔博士为我们解释大脑是如何形成习惯的之前，有请塞夫博士为我们讲述他是如何进入大脑研究领域的。
After many years of working as a hacker, I ran into Francis Crick, Nobel Laureate for discovering the DNA, and he essentially learned about my profession, penetrating banks and the government and he said, "You might as well try to implement that in a much bigger and much more important question, which is how our brains work."
在做了多年的黑客工作后，我遇到了发现DNA的诺贝尔奖得主弗朗西斯·克里克，他基本上了解了我的职业--穿透银行和政府的系统，他说，“你不妨试着入侵一个更大、更重要的问题，那就是我们的大脑是如何工作的。”
And with his endorsement, I moved from hacking computers into hacking humans' brains.
在他的支持下，我从入侵电脑转向入侵人类的大脑。
As a brain hacker, how do habits creep their way into our brain?
作为一名大脑黑客，习惯是如何悄悄进入我们的大脑的？
Habits are patterns of existence in our brain that operate without us paying attention to them.
习惯是我们大脑中的存在模式，在我们毫不留意的情况下运作。
Some habits are so frequent that nature said, "You know what, this one we could hardwire into the brain," that's what breathing is.
有些习惯非常频繁，以至于大自然觉得“我们干脆把这个习惯硬连接到大脑中吧”，呼吸就是这样的。
Something that's natural, as soon as you're born, it just works.
它是一种很自然的东西，你一出生，它就会起作用。
And then over the course of our life, there are many things that we do frequently that the brain says, "Let's move them to a system that is a habit."
然后在我们的一生中，有许多我们经常做的事情，大脑会说，“我们把它们转移到习惯系统中去吧。”
So it sees that you drive to work every day in the same route, and it says, "You know what? Let's help the person."
如果大脑看到你每天开车去上班都走同一条路线，它就会说，“你知道吗？我们来帮帮他吧。”
Instead of having to navigate, we just have to have one mechanism ignite it, and from then on everything's gonna happen automatically.
不需要导航，我们只需要一种机制来触发它，然后一切都会自动发生。
The location in the brain, the striatum where it happens, we basically can monitor how habits are formed, and what it takes for each process to happen.
根据大脑中的位置，以及习惯发生的纹状体，我们基本上可以监测习惯是如何形成的，以及每个过程需要什么。
You can do a neuroimaging study where you ask someone to repeat the same thing over and over again.
你可以做一个神经成像研究，让某人一遍又一遍地重复同样的事情。
Initially, there's lots of areas of the brain involved.
一开始，大脑的许多区域都会参与其中。
But as you do the task over and over again, what you see is fewer and fewer areas that were necessary the first time through.
但当你一遍又一遍地做这项任务时，你会发现大脑参与其中的区域越来越少。
It's only using those neurons and those brain areas that are absolutely necessary in order to get the task done.
它只会使用那些绝对必要的神经元和大脑区域来完成任务。
It's also hard to break it because now you have to change something that your brain worked hard to make you not be aware of.
这个模式很难打破，因为你必须改变一些你的大脑努力让你忽视的东西。
So what do some of these money habits look like in our daily lives?
那么，这些关于金钱的习惯在我们的日常生活中是什么样子的呢？
If my wife was here, she'd probably tell you some of my quirky habits.
如果我妻子在这里，她可能会告诉你我的一些古怪习惯。
Dr. James has seen a lot of different money habits with his clients, and he's here to tell you that there is hope in tweaking them.
詹姆斯博士从他的客户身上看到了很多不同的金钱习惯，他会告诉你，改变这些习惯是有希望的。
Some of the things I've seen for people is that they might have the resources to pay for things, but somehow they spend all they have because they got used to not having money.
我在人们身上看到的一些情况是，他们可能有资源去购买东西，但他们总会花光所有钱，因为他们习惯了身无分文。
They got used to not having extra resources. They got used to maybe not even saving.
他们习惯了没有额外的资源。他们甚至习惯了不存钱。
Hyperfocusing on how much they have, or are they doing the right thing, or the latest trends.
他们会过度关注自己拥有多少，或者他们是否在做正确的事，有没有跟上最近的潮流。
When I think about shaping habits, I do think that we can replace them, but it takes real intentional work.
想到习惯养成时，我觉得我们确实有能力改变它们，但这需要刻意花一些精力。
If you just say, "I'm gonna read one page a day, or one chapter a day," you will eventually finish the book.
如果你说，“我每天要读一页，或者每天读一章”，你最终会读完这本书。
And if you finish the book, then you get to another book.
等你读完这本书，就会去读另一本。
That's a great habit to build that started on one page a day.
每天读一页，可以从这个很好的习惯开始着手。
If we see it as being able to save a dollar or a few dollars, that gets you to multiple dollars that can get you to saving.
如果我们把它看做节省一美元或几美元，那么它会让你获得几美元，让你开始存钱。
You know, saving $50 a month is great.
一个月存50美元很好。
But saving $50 a month every single month, putting it in a savings account, the better off you will be because of the magic of compound interest.
但是，每个月存50美元，存入储蓄账户，你就会因为复利的魔力而过得更好。
That is what really makes a difference in your financial life.
这才会真正让你的财务生活有所不同。
What we often make a mistake of doing is trying to do everything all at once.
我们经常犯的错误是想要一次做所有的事情。
I'm going to stop spending on takeout, I'm going to save for retirement, and I'm gonna walk to work to save money on gas.
我不要在外卖上花钱、我要为退休存钱、我要步行上班节省油费。
Well, that is a lot of change to manage all at once.
要一下子处理好这些变化可真不容易。
Instead, a much better way to implement new financial habits is to do one at a time, and stick to something that you had set out to do.
相反，要想养成新的理财习惯，更好的办法就是一次只做一件事，并且把它坚持下去。
So, what specific course of action can we take to form better habits?
那么，我们可以采取什么具体行动来养成更好的习惯呢？
Building a better set of habits in your life will start with understanding what stage of change you're in.
要建立一套更好的习惯，需要先了解你所处的变化阶段。
So you may be in a 'place of denial,' like, 'Ah, I maybe not need to change this habit.'
你可能处于‘否认阶段’，觉得‘啊，也许我不需要改变这个习惯’。
So just by saying, "You know, I have a habit, and I don't like this habit," you already did one small step towards changing it.
所以，只要愿意说出‘我有个习惯，我不太喜欢’，你就已经朝着改变它迈出了一小步。
When you get to the point where you are ready to make a change with the habit, that's in the 'contemplation stage.'
当你准备好改变习惯的时候，就到了“沉思阶段”。
So, let's say you're in the habit of whipping out your credit card and getting a coffee every morning.
所以，假设你有每天早上掏出信用卡去买杯咖啡的习惯。
If it's feeling good for you, make sure it works for your finances, and if it does, keep on moving forward.
如果这个习惯让你感觉良好，确保它不会影响到你的财务状况，如果是这样，那你可以继续保持。
If it feels not so good for you, that's usually an indication that you can check in with what's going on financially.
如果这个习惯让你感觉不太好，这往往意味着你可以了解一下你的财务状况。
Then you move to a 'preparation stage' of actually planning for this change.
然后你就进入了‘准备阶段’，开始为这一改变做规划。
The more you can associate positive habits or neutral habits with your money, with something good, the better off we are.
你越能把积极的或中性的习惯与你的金钱、好的东西联系在一起，我们就能越富裕。
Then you're at 'action,' where you're actually putting your foot on the pedal and things are changing— where we create a new habit.
然后你就进入了‘行动’阶段，真正开始脚踏实地，让情况发生改变--我们会创造出一种新习惯。
We're integrating this in our lifestyle.
我们会把它融入自己的生活中。
What I heard with this person with this latte example is that they need a lot of like time to kind of prepare themselves before they get to work.
我在买拿铁这个人的例子中听到的是，他们在开始落实之前需要很多时间去做好准备。
So it could be, "I'm gonna get to work like 5, 10 minutes early and park a little bit farther away so I can have that time to take that walk to really get in my head, so I can start my day nice and fresh."
可能是，“我会提前5到10分钟上班，把车停得稍微远一点，这样我就有时间去散步，开启愉快又神清气爽的一天。”
And then 'termination' is the last stage where we may not have the urge of that habit that we were looking to break.
然后最后是‘终止’阶段，在这个阶段，我们可能不再拥有想要打破的那个习惯的冲动。
After a few times, there are gonna be two habits, and if the second one overwhelms the first one, at some point, your brain's gonna just cut the original one, and you'll have a new habit.
几次之后，就会形成两个习惯，如果第二个习惯压倒了第一个习惯，在某个阶段，你的大脑就会抹除原来的习惯，形成新的习惯。
As a therapist, I'm always gonna say that self-evaluation should be a habit.
作为一名治疗师，我总会说自我评估应该成为一种习惯。
I mean, I'm number one in that camp.
在反思方面，我称得上排名第一。
But honestly, I think a lot of people don't do that enough.
但老实说，我认为很多人做得还不够。
There's so many things that come from awareness and reflection, and maybe even accountability.
有很多事情源自意识和反思，甚至可能是责任。
One way you can support forming a new habit is getting more social.
一种支持新习惯的方式就是拥有更多社交。
Tell friends, family members, and maybe even co-workers that you want to make a change.
告诉朋友、家人，甚至同事，你想要做出改变。
Associations, connections become really important when we share with a friend.
当我们与朋友分享时，联系变得非常重要。
We now associate that friend with our goal.
现在，我们把这位朋友与我们的目标联系起来。
The sky is the limit when it comes to how you actually behave and act with money.
在你对金钱的处理方式这方面，是没有极限的。
And holistically, things will be better for your life.
总体而言，你的生活会变得更好。
If you made the effort to just get with us to this moment in the video, you're already a little bit better.
如果你认真地看到了视频的这里，你就已经有了小小的进步。
