环境会影响专注、睡眠、情绪和健康。现代生活中的光照、噪音、空气质量和空间布局，和人类演化出的自然环境差异很大，因此只要做一些小调整，就能获得明显收益。
子主题
环境与健康
空气质量、微塑料暴露和自然接触，都会影响整体健康。空气污染会影响呼吸系统和炎症水平；微塑料则可能通过食物、水、衣物和家居用品进入体内。要减少暴露，可以用玻璃和不锈钢容器代替塑料，避免在塑料中加热食物，并过滤饮用水。另一方面，接触公园、森林和水边等自然环境，有助于降低压力、改善情绪，也有利于 心理健康 和睡眠。
| 时间戳 | 片段 | 期数 |
|---|---|---|
| 01:40:20 Tool: Nature & Cognitive Restoration; Awe; Screens, Modifying Spaces | Tool: Nature & Cognitive Restoration; Awe; Screens, Modifying Spaces | Dr. Ethan Kross: How to Control Your Inner Voice & Increase Your Resilience |
| 01:16:46 Tool: Environmental Factors; Food, Life as a Process | Tool: Environmental Factors; Food, Life as a Process | Dr. Casey Means: Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation |
| 00:04:20 Sperm Quality, Geographic & Environmental Factors | Sperm Quality, Geographic & Environmental Factors | Dr. Michael Eisenberg: Improving Male Sexual Health, Function & Fertility |
优化工作空间以提升专注
工作空间的目标，是减少干扰并提高专注。更好的桌椅高度、更合适的屏幕位置、更少的噪音和更合理的照明，都能帮大脑把资源集中到当前任务。极简布局通常比杂乱空间更有利，因为它降低了视觉负担和分心概率。站立桌、跑步机办公桌、降噪耳机和把手机放到另一个房间，都是实用的低成本调整。
| 时间戳 | 片段 | 期数 |
|---|---|---|
| 01:55:08 Cognitive Focus & Environment; Isolation | Cognitive Focus & Environment; Isolation | Dr. Cal Newport: How to Enhance Focus and Improve Productivity |
| 00:54:11 Silence or Music for Studying?, White Noise, Binaural Beats | Silence or Music for Studying?, White Noise, Binaural Beats | How to Use Music to Boost Motivation, Mood & Improve Learning |
| 00:24:17 Where to Look While You Work | Where to Look While You Work | Optimizing Workspace for Productivity, Focus, & Creativity |
优化睡眠环境
睡眠环境应尽量凉爽、安静和黑暗。降低夜间照明、使用遮光窗帘、保持卧室通风，都会帮助身体更快进入睡眠。床只用于睡眠也很重要，这样大脑会更容易把“上床”与“休息”联系起来。若环境中有无法避免的噪音，白噪音设备可以作为补充。
| 时间戳 | 片段 | 期数 |
|---|---|---|
| 00:26:05 Sleep Association, Bed vs. Sofa | Sleep Association, Bed vs. Sofa | [Guest Series |
| 02:02:33 Tool: Sleep Environment, Absolute Rest | Tool: Sleep Environment, Absolute Rest | [Guest Series |
| 02:04:05 Tools: Daytime Light & Nighttime Darkness; “Junk Light” | Tools: Daytime Light & Nighttime Darkness; “Junk Light” | [Guest Series |
嘉宾专家
- Dr. Shanna Swan_zh 🔗 https://www.shannaswan.com
- Dr. Matthew Walker_zh 🔗 https://www.sleepdiplomat.com
- Dr. Satchin Panda_zh 🔗 https://panda.salk.edu/
- Dr. Cal Newport_zh 🔗 https://calnewport.com
- Dr. Casey Means_zh 🔗 https://www.caseymeans.com
资源
文章与研究论文
- The Influence of Ceiling Height
- Psychophysiological responses to potentially annoying heating, ventilation, and air conditioning noise during mentally demanding work
- Office noise and employee concentration
- Effects of a Workplace Sit-Stand Desk Intervention on Health and Productivity
- Effects of binaural and monaural beat stimulation on attention
- Microplastics and other harmful substances released from disposable paper cups into hot water
- The energy expenditure of using a “walk-and-work” desk for office workers with obesity
- Light exposure during sleep impairs cardiometabolic function
- Day and night light exposure are associated with psychiatric disorders: an objective light study in >85,000 people