TEDxStanford
Marily Oppezzo: Want to be more creative? Go for a walk
玛丽莉·欧贝佐: 如何变得更有创意？去散个步
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当要绞尽脑汁想出新主意时，我们往往有江郎才尽的感觉。然而根据行为和认知科学家玛丽莉·欧贝佐的研究，站起来去散个步可能会让你才思泉涌。在这个有趣，简短的演讲中，她解释了散步如何帮助你在头脑风暴中表现更加突出。
Marily Oppezzo - Behavioral and learning scientist
Marily Oppezzo studies how the movement of the body can affect the movement of the mind. Full bio
Marily Oppezzo studies how the movement of the body can affect the movement of the mind. Full bio
Double-click the English transcript below to play the video.
00:13
The creative process -- you know this --
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众所周知，创意过程
从第一个想法冒出来到最终产品
00:15
from the first idea to the final product,
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是一个很长的过程。
00:17
is a long process.
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需要超级多的
反复迭代，无数的改进，
反复迭代，无数的改进，
00:19
It's super-iterative, lots of refinement,
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血汗，泪水和时间。
00:22
blood, sweat, tears and years.
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我们讨论的并不是，你出去散个步，
00:24
And we're not saying
you're going to go out for a walk
you're going to go out for a walk
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左手就可以带着
西斯廷教堂（的设计）回来。
西斯廷教堂（的设计）回来。
00:27
and come back with the Sistine Chapel
in your left hand.
in your left hand.
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那么我们关注的是
创意过程的哪个环节？
创意过程的哪个环节？
00:29
So what frame of the creative
process did we focus on?
process did we focus on?
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就是这第一部分。
00:32
Just this first part.
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去做头脑风暴，产生新点子。
00:34
Just brainstorming,
coming up with a new idea.
coming up with a new idea.
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00:38
We actually ran four studies
with a variety of people.
with a variety of people.
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我们针对一些不同的人做过四项研究，
包括了进行户外和室内散步的群体。
00:42
You were either walking
indoors or outdoors.
indoors or outdoors.
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00:44
And all of these studies
found the same conclusion.
found the same conclusion.
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所有的这些研究都得出了相同的结论。
00:48
I'm only going to tell you
about one of them today.
about one of them today.
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我今天只打算告诉你们其中一个例子。
00:51
One of the tests we used for creativity
was alternate uses.
was alternate uses.
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我们做创意研究的其中
一个测试是替代使用。
一个测试是替代使用。
00:55
In this test, you have four minutes.
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在这个测试中，你有4分钟的时间
要想出尽可能多的方法
去使用生活中你所能想到的
去使用生活中你所能想到的
00:57
Your job is to come up with as many other
ways to use common everyday objects
ways to use common everyday objects
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日常事物。
01:01
as you can think of.
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01:02
So, for example,
what else would you do with a key,
what else would you do with a key,
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比如，除了开门外，
你还能用钥匙做什么？
01:05
other than to use it
for opening up a lock?
for opening up a lock?
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显然，你还可以它来当作长颈鹿的
第三只眼睛，没错吧？
第三只眼睛，没错吧？
01:08
Clearly, you could use it
as a third eyeball for a giraffe, right?
as a third eyeball for a giraffe, right?
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或许如此。但诸如此类好玩的
新使用方法，算是创意吗？
新使用方法，算是创意吗？
01:12
Maybe. That's sort of interesting,
kind of new. But is it creative?
kind of new. But is it creative?
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01:17
So people came up with
as many ideas as they could,
as many ideas as they could,
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虽然人们想出了各种各样的主意，
而我们需要判断，
01:20
and we had to decide:
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01:21
Is this creative or not?
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这是不是创意？
01:24
The definition of creativity
that a lot of people go with
that a lot of people go with
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很多人对创意的定义是
01:27
is "appropriate novelty."
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“适用的新奇”。
要让事情变得适用，就需要实用。
01:29
For something to be appropriate,
it has to be realistic,
it has to be realistic,
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但不幸的是，
你无法将钥匙当眼球使用。
你无法将钥匙当眼球使用。
01:32
so unfortunately, you can't use
a key as an eyeball.
a key as an eyeball.
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这不算数。
01:36
Boo!
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而第二点，新奇，
是指之前没有人提到过。
是指之前没有人提到过。
01:37
But "novel," the second thing,
is that nobody had to have said it.
is that nobody had to have said it.
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01:42
So for us, it had to be appropriate first,
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所以对我们而言，这首先得适用，
01:45
and then for novelty,
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然后是新奇，
01:46
nobody else in the entire population
that we surveyed could have said it.
that we surveyed could have said it.
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已知的地球人都没有想到这个。
所以如果你说可以
用钥匙来刮花别人的车，
用钥匙来刮花别人的车，
01:50
So you might think you could use
a key to scratch somebody's car,
a key to scratch somebody's car,
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01:54
but if somebody else said that,
you didn't get credit for it.
you didn't get credit for it.
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但如果已经有人说过了，
就不够新奇了。
就不够新奇了。
你们都不算。
01:57
Neither of you did.
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然而，只有其中一个人这样说:
01:58
However, only one person said this:
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“假如你快要死去，而且是被谋杀的，
02:02
"If you were dying
and it were a murder mystery,
and it were a murder mystery,
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02:05
and you had to carve the name
of the murderer into the ground
of the murderer into the ground
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你就可以（用钥匙）
把遗嘱和凶手的名字一起
把遗嘱和凶手的名字一起
刻在地上。”
02:08
with your dying words."
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02:10
One person said this.
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有个人就是这样说。
（笑声）
02:11
(Laughter)
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所以这是一个创造性的想法，
因为适用，而且新奇。
因为适用，而且新奇。
02:12
And it's a creative idea,
because it's appropriate and it's novel.
because it's appropriate and it's novel.
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你参与这个测试的
时候是可以是坐着的，
时候是可以是坐着的，
02:16
You either did this test and came up
with ideas while you were seated
with ideas while you were seated
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02:19
or while you were walking on a treadmill.
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也可以是在跑步机上走步。
02:22
(Laughter)
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（笑声）
他们做了这个测试两次，
每次都针对不同的人群。
每次都针对不同的人群。
02:24
They did the test twice,
with different objects.
with different objects.
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02:26
Three groups: the first group sat first
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三个组，第一组第一次坐着回答，
02:30
and then sat again for the second test.
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第二次测试也是坐着回答。
02:32
The second group sat first
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第二组，第一次先坐着，
第二次则在跑步机上走着。
02:35
and then did the second test
while walking on a treadmill.
while walking on a treadmill.
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第三组，就比较有意思了，
02:38
The third group --
and this is interesting --
and this is interesting --
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02:41
they walked on the treadmill first,
and then they sat.
and then they sat.
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他们第一次先在跑步机上走，
然后再坐下回答问题。
然后再坐下回答问题。
02:44
OK, so the two groups
that sat together for the first test,
that sat together for the first test,
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那么两个先坐着测试的小组，
他们的想法彼此差异不大，
02:48
they looked pretty similar to each other,
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每个人平均有20个创意。
02:50
and they averaged
about 20 creative ideas per person.
about 20 creative ideas per person.
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那个在跑步机上行走的小组
02:54
The group that was walking
on the treadmill
on the treadmill
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02:56
did almost twice as well.
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几乎想出了两倍的创意。
02:59
And they were just walking
on a treadmill in a windowless room.
on a treadmill in a windowless room.
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而他们做的无非是在没有窗户的室内，
在跑步机上散步了一会儿。
在跑步机上散步了一会儿。
03:04
Remember, they took the test twice.
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记住，他们每组人测试了两次。
两次都坐着的受试者，
第二次的成绩并没有变好，
第二次的成绩并没有变好，
03:06
The people who sat twice for that second
test didn't get any better;
test didn't get any better;
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练习并无帮助。
03:10
practice didn't help.
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但先坐着，然后在跑步机上行走的人，
03:12
But these same people who were sitting
and then went on the treadmill
and then went on the treadmill
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成绩出现了飙升。
03:15
got a boost from walking.
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这就是有趣的地方。
03:17
Here's the interesting thing.
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在跑步机上行走的人
03:19
The people who were
walking on the treadmill
walking on the treadmill
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表现出了散步的残余效应，
03:21
still had a residue effect of the walking,
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后期仍然富有创意。
03:24
and they were still creative afterwards.
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这个研究的启发就是，
在你的一个重要会议开始前，
在你的一个重要会议开始前，
03:26
So the implication of this
is that you should go for a walk
is that you should go for a walk
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你应该出去散个步，
然后立马开始头脑风暴。
然后立马开始头脑风暴。
03:29
before your next big meeting
and just start brainstorming right away.
and just start brainstorming right away.
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我们有5点提示，
03:34
We have five tips for you
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将会帮你取得最好的效果。
03:36
that will help make this
the best effect possible.
the best effect possible.
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首先，你需要带着要进行
头脑风暴的问题或话题。
头脑风暴的问题或话题。
03:39
First, you want to pick a problem
or a topic to brainstorm.
or a topic to brainstorm.
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03:44
So, this is not the shower effect,
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这并不是冲凉效应，
你洗着澡，突然之间，
03:46
when you're in the shower
and all of a sudden,
and all of a sudden,
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新的主意就从满头的
泡沫中冒出来了。
泡沫中冒出来了。
03:48
a new idea pops out of the shampoo bottle.
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而是你提前就在思考的东西。
03:50
This is something
you're thinking about ahead of time.
you're thinking about ahead of time.
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在行走的时候下意识的
用不同的视角
用不同的视角
03:53
They're intentionally thinking about
brainstorming a different perspective
brainstorming a different perspective
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进行头脑风暴。
03:57
on the walk.
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第二——我常常被人问，
03:58
Secondly -- I get asked this a lot:
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跑步的时候也行吗？
04:00
Is this OK while running?
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好吧，对我来讲，我跑步的时候
04:02
Well, the answer for me
is that if I were running,
is that if I were running,
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唯一想到的新主意就是停下来······
04:05
the only new idea I would have
would be to stop running, so ...
would be to stop running, so ...
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（笑声）
04:09
(Laughter)
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但假如跑步对你
是一种非常舒适的运动，那没问题。
是一种非常舒适的运动，那没问题。
04:10
But if running for you
is a comfortable pace, good.
is a comfortable pace, good.
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不论是哪种体力活动，
只要不分担太多注意力就行。
只要不分担太多注意力就行。
04:14
It turns out, whatever physical
activity is not taking a lot of attention.
activity is not taking a lot of attention.
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所以在舒适的地方散步
是蛮好的选择。
是蛮好的选择。
04:18
So just walking at a comfortable
pace is a good choice.
pace is a good choice.
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另外，去想出尽可能多的主意。
04:22
Also, you want to come up with
as many ideas as you can.
as many ideas as you can.
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创意的一个关键是
不要纠结在第一个主意上。
不要纠结在第一个主意上。
04:25
One key of creativity
is to not lock on that first idea.
is to not lock on that first idea.
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继续前进。
04:28
Keep going.
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继续想新的主意，
直至你选择出1-2个来深入思考。
直至你选择出1-2个来深入思考。
04:30
Keep coming up with new ones,
until you pick one or two to pursue.
until you pick one or two to pursue.
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你可能会担心如果不把它写下来
04:35
You might worry that you don't want
to write them down,
to write them down,
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回头忘记了怎么办？
04:38
because what if you forget them?
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最好的方法是把它说出来。
04:39
So the idea here is to speak them.
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每个人都说出他们的新主意。
04:41
Everybody was speaking their new ideas.
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你可以带上耳机，用手机录下来，
04:43
So you can put your headphones on
and record through your phone
and record through your phone
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就假想自己在进行一场
有创意的对话，没错吧？
有创意的对话，没错吧？
04:47
and then just pretend you're having
a creative conversation, right?
a creative conversation, right?
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因为把主意写下来的动作
就是一种过滤。
就是一种过滤。
04:50
Because the act of writing
your idea down is already a filter.
your idea down is already a filter.
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你不由得会想：
“这真的值得写下来吗？”
“这真的值得写下来吗？”
04:54
You're going to be like,
"Is this good enough to write down?"
"Is this good enough to write down?"
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然后才会动笔。
所以尽可能多的去说出来，录下来，
事后再花时间认真思考。
事后再花时间认真思考。
04:56
And then you write it down.
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04:58
So just speak as many as you can,
record them and think about them later.
record them and think about them later.
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最后，不要一直这么做。
05:01
And finally: don't do this forever. Right?
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05:04
If you're on the walk
and that idea's not coming to you,
and that idea's not coming to you,
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如果散步并不能给你带来好主意，
稍后再来一次。
05:07
come back to it later at another time.
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我想现在我们就需要稍作休息了，
05:10
I think we're coming up
on a break right now,
on a break right now,
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05:12
so I have an idea:
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我有个主意：
何不带上你的宠物，
05:14
Why don't you grab a leash
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05:16
and take your thoughts for a walk?
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带着你的想法出去溜达一圈？
05:19
Thank you.
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谢谢。
（鼓掌）
05:20
(Applause)
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ABOUT THE SPEAKER
Marily Oppezzo - Behavioral and learning scientistMarily Oppezzo studies how the movement of the body can affect the movement of the mind.
Why you should listen
Inheriting an energetic passion for health from her dad, Marily Oppezzo's past research has investigated ways to use the world to motivate healthy brains and healthy behaviors. She is currently an Instructor of Medicine at the Stanford Prevention Research Center. She is also working with Dr. Dan Schwartz to find out if fidgeting in the classroom may be a desirable cognitive tool rather than an irritating hallmark of inattention, and she's working with Dr. Margaret Neale and Dr. Jodi Prochaska to discover how walking may improve negotiation outcomes.
Along her way, Oppezzo has collected several souvenir lessons from her range of work and educational experiences:
Bartending:
1. The environment has incredible power to elicit and shape behaviors; and
2. Everyone has at least one interesting story in them.
Dietetics:
1. Biochemistry is fascinating;
2. We grant food immense powers. It can be simultaneously viewed as a vehicle of health, morality, social bonding, government conspiracy, inequality and pleasure; and
3. A plateful of knowledge doesn't always help the medicine go down.
Teaching / education:
1. Watching people learn, grow, and change is a deep gratification unique to teaching and behavior change work; and
2. Learning, like behavior change, takes distributed practice to become part of you. (We can’t binge-watch knowledge any more than we should pull flossing all-nighters).
Cardiac rehab:
1. Everyone has the capacity to be an inspiration and in surprising, unexpected ways; and
2. Health becomes incredibly valuable once you experience a true loss of it; and
3. Exercise is the ultimate multitasker: it can heal the brain, the heart and the body all at once.
Marily Oppezzo | Speaker | TED.com