本期播客邀请了芝加哥大学心理学教授Marc Berman博士，探讨了不同物理环境，特别是自然环境，对我们注意力、认知表现以及身心健康的积极影响。节目深入讨论了自然环境如何影响我们的注意力和压力水平，即使是短暂的接触自然，也能帮助恢复和改善注意力，减少精神疲劳，对抗反刍和抑郁。节目还提供了科学支持的策略，帮助听众在日常生活中融入自然元素，从而积极地改变认知能力和身心健康。

🌳 **注意力恢复理论**: Berman博士的研究基于注意力恢复理论，探讨了直接注意力和非自愿注意力的区别。他解释了自然环境如何通过提供“柔和的、引人入胜的刺激”来帮助我们恢复注意力，从而对抗精神疲劳。

🚶 **自然环境与认知益处**: 节目强调了自然环境对认知功能的益处，例如提高专注力。研究表明，与城市环境相比，自然环境更有利于注意力的恢复和维持。自然图像和声音也能带来类似的认知益处。

🧠 **自然对大脑的影响**: Berman博士讨论了自然环境对大脑的影响，包括对时间和注意力的感知。他还提到了自然环境与减少反刍和抑郁之间的联系，强调了自然对心理健康的积极作用。

💡 **实践方法**: 节目提供了在日常生活中融入自然的实用方法，例如短暂的自然休息、在工作前进行自然活动、以及在室内引入自然元素。这些策略旨在帮助人们最大限度地利用自然环境的益处，改善认知能力和整体健康。

🏡 **室内绿植与生物亲和设计**: 节目还探讨了将自然元素融入室内环境的重要性，例如通过种植绿植和采用生物亲和设计。研究表明，即使是室内绿植和水族馆也能对身心健康产生积极影响。

My guest is Dr. Marc Berman, PhD, a professor of psychology at the University of Chicago whose research explores how different physical environments—particularly nature and patterns found in nature—can positively impact our ability to focus, our cognitive performance and our mental and physical health. We discuss how our physical environment influences our attention, stress levels and brain and heart health. He explains how even brief periods in nature and exposure to natural images and sounds can restore and improve attentional capacity, reduce mental fatigue and help combat rumination and depression. Whether you live in a city, suburb or rural area, this episode offers simple science-backed strategies for incorporating nature and natural elements into your daily life to positively transform your cognitive ability and mental and physical health.

Read the episode show notes at hubermanlab.com.

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Timestamps

00:00:00 Marc Berman

00:02:14 Direct vs Involuntary Attention, Mental Fatigue, Attention Restoration Theory

00:06:59 Attention Fatigue, Focus & Vision, Tool: Restoring Attention in Nature

00:11:26 Sponsors: Helix Sleep & BetterHelp

00:13:50 Focused Work, Tool: Pre-Work Nature Breaks to Enhance Focus

00:15:54 Nature Walks & Cognitive Benefits, Comparing Nature vs Urban Environments

00:21:31 Nature, “Softly Fascinating Stimulation”, Fractals

00:27:12 Nature Images & Sounds, Cognitive Benefits

00:30:03 Urban vs Nature Images, Complexity & Image Compression; Semantics

00:40:44 Time Perception & Nature; Art Galleries

00:45:32 Tools: Resetting Attention & Nature Break; Features of a Restorative Nature Environments vs Focused Workspace; Length of Time in Nature

00:52:47 Sponsors: AG1 & Our Place

00:55:59 Nature, Time & Widening Attention; Fractals & Nature

01:02:21 Nature vs Urban Environments & Brain, Social Media & Attention

01:09:44 Depression & Rumination, Mental Well-Being, Attention & Nature

01:14:56 Sleep vs Wakefulness; Protecting Attention, Social Media

01:24:44 Sponsor: LMNT

01:26:19 Impulsivity, Texting & Attention, Meditation vs Nature Restoration

01:33:10 Passive Restorative vs Passive Depleting Activities, “Mental Obesity”, Shrinking Attention Span

01:37:31 Kids, Phones, Tool: Nature Free Play; Social Happy Hour, Tool: Solitary Nature Breaks

01:45:30 Physical Health Benefits of Nature, Trees & Indoor Greenery; Aquariums

01:53:26 Thoughts, Feelings & Physical Spaces, Biophilic Design, Bringing Nature Indoors

02:01:03 Nature Breaks, Incorporating Nature into Schools, Work, Home & Cities; Forest Bathing

02:09:18 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

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