Do You Talk to Yourself? Here’s How to Harness Your Inner Voice | Ethan Kross | TED · TED
TED演讲《Do You Talk to Yourself?》探讨了内心声音的作用，教你如何利用它提升专注力、克服疑虑并改善情绪。适合练习自我对话和情绪管理。
So today, what I want to do is talk to you about the most important conversations you have each day:
那么今天，我想和大家谈谈你们每天都会进行的那些最重要的对话。
the conversations you have with yourselves.
你与自己之间的那些对话。
My name is Ethan Kross.
我的名字是伊桑·克罗斯（Ethan Kross）。
I’m the director of the Emotion and Self Control Lab at the University of Michigan, and for the past 25 years,
我是密歇根大学情绪与自我控制实验室的主任。在过去的25年里，
I've been studying how people can manage their emotions.
我一直在研究人们是如何管理自己情绪的。
And one of the things that I've learned during that time -- (Object drops) See?
在这段时间里，我学到的一件事就是……（物体掉落的声音）看到了吗？
I'm managing my emotions right now.
我现在正在努力控制自己的情绪。
One of the things that I've learned during that time
在那段时间里，我学到的其中一件事是……
is that a key to managing one's emotions effectively involves understanding how to harness this mysterious force called the voices inside our head.
要有效地管理自己的情绪，关键在于学会如何利用这种被称为“内心声音”的神秘力量。
Now I realize some of you may
现在我意识到，你们中的一些人可能……
be asking yourself right now, “What is a purported serious scientist doing talking about a squishy topic like the voices inside our head?"
你现在可能在问自己：“一个所谓的‘严肃科学家’，为什么会谈论像‘我们头脑中的声音’这样的‘琐碎’话题呢？
But I want to point out the elephant in the room -- that, you know, if you've just asked yourself that question,
但我想指出一个显而易见的问题：也就是说，如果你刚刚问了自己那个问题……
you are talking to yourself.
你是在自言自语。
And that's totally OK, because the vast majority of us have a voice inside our head.
这完全没问题，因为我们绝大多数人脑子里都有自己的“声音”（即自己的想法或意见）。
Here's a scientific fact that I absolutely love.
这是一个我非常喜欢的科学事实。
We spend between one half and one-third of our waking hours not focused on the present.
我们在清醒状态下所花费的时间中，有大约一半到三分之一的时间并没有专注于当下（即没有专注于正在发生的事情）。
Between one half and one-third of the time, our minds, they are drifting away.
有一半到三分之一的时间里，我们的思绪会不由自主地偏离当前的主题（或任务）。
We are thinking about other things.
我们正在考虑其他的事情。
Some of you are doing that right now.
你们中的一些人现在就在做这件事。
Please stop.
请停下来。
Once we find ourselves drifting away, one of the things that we're doing is talking to ourselves and listening to what we say.
一旦我们开始逐渐疏远他人（或开始陷入某种孤立状态），我们会开始自言自语，并认真倾听自己所说的话。
Now when scientists like myself use the term “inner voice,” what we're talking about is our ability to silently use language to reflect on our lives.
现在，像我这样的科学家使用“内在声音”这个术语时，其实指的是我们能够默默地运用语言来反思自己的生活。
And it turns out this is one of your superpowers, because your inner voice lets you keep information active in your head
事实证明，这正是你的超能力之一：因为你内心的“声音”能够帮助你将信息持续保留在脑海中（即不让这些信息被遗忘）。
for short periods of time, like when you go to the grocery store.
在较短的时间内，比如当你去杂货店的时候。
And if you're like me, 15 seconds into the expedition, you forget what you’re supposed to buy, and you repeat that list in your head.
如果你和我一样，在出发后大约15秒左右就会忘记自己应该买什么，然后就会在脑海中不断重复那个购物清单。
"Apples, cheese.
苹果、奶酪。
Pepto Bismol."
Pepto Bismol（一种消化药）。
TMI.
透露了太多不必要的信息（Too Much Information）。
We also use our inner voice to simulate and plan,
我们也会利用内心的“声音”来进行模拟和规划。
like when we silently rehearse what we're going to say before an important presentation or an interview.
就像我们在重要的演讲或面试之前，会默默地练习自己要说的话一样。
And of course, we use our inner voice to control and motivate ourselves, as I did just before I came on stage.
当然，我们会利用自己内心的“声音”来控制和激励自己——就像我在上台之前所做的那样。
It's right around the corner, over there.
就在拐角处，那边。
I silently said to myself, "Come on, man, you've got this.
我默默地对自己说：“加油，你一定能做到的。
Deep breath.
深呼吸。
45 minutes, and you are done.”
只需要45分钟，你就完成了。
And of course, all of you just said to yourself, "This guy thinks he's talking for 45 minutes.
当然，你们所有人心里都在想：“这家伙以为自己可以连续讲45分钟呢。
He's nuts."
他疯了。
Finally, perhaps most magically, we use our inner voice to make sense of this messy world that we often live in.
最后，也许也是最神奇的一点：我们借助自己内心的“声音”来理解这个纷繁复杂的世界。
When we experience challenges, we turn our attention inward, and we try to work through them.
当我们遇到挑战时，我们会将注意力转向自身，努力想办法克服这些困难。
And our inner voice helps us create those stories that shape our sense of self, stories that really craft our identity.
我们内心的声音帮助我们构建那些塑造自我认知的故事，这些故事真正决定了我们的身份。