ABOUT THE SPEAKER
Marily Oppezzo - Behavioral and learning scientist
Marily 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.

More profile about the speaker
Marily Oppezzo | Speaker | TED.com
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

Filmed:
3,727,050 views

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。
- Behavioral and learning scientist
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创作的 process处理 -- you know this --
0
1396
2176
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理念 to the final最后 product产品,
1
3596
2211
是一个很长的过程。
00:17
is a long process处理.
2
5831
1793
需要超级多的
反复迭代,无数的改进,
00:19
It's super-iterative超迭代, lots of refinement精致,
3
7648
2739
血汗,泪水和时间。
00:22
blood血液, sweat, tears眼泪 and years年份.
4
10411
2073
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步行
5
12508
2559
左手就可以带着
西斯廷教堂(的设计)回来。
00:27
and come back with the Sistine西斯廷 Chapel教堂
in your left hand.
6
15091
2691
那么我们关注的是
创意过程的哪个环节?
00:29
So what frame of the creative创作的
process处理 did we focus焦点 on?
7
17806
2688
就是这第一部分。
00:32
Just this first part部分.
8
20518
1466
去做头脑风暴,产生新点子。
00:34
Just brainstorming头脑风暴,
coming未来 up with a new idea理念.
9
22008
2569
00:38
We actually其实 ran four studies学习
with a variety品种 of people.
10
26178
3806
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步行
indoors在室内 or outdoors在户外.
11
30008
2418
00:44
And all of these studies学习
found发现 the same相同 conclusion结论.
12
32450
3588
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今天.
13
36062
2654
我今天只打算告诉你们其中一个例子。
00:51
One of the tests测试 we used for creativity创造力
was alternate备用 uses使用.
14
39156
4165
我们做创意研究的其中
一个测试是替代使用。
00:55
In this test测试, you have four minutes分钟.
15
43345
1735
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
00:57
Your job工作 is to come up with as many许多 other
ways方法 to use common共同 everyday每天 objects对象
16
45104
3877
日常事物。
01:01
as you can think of.
17
49005
1211
01:02
So, for example,
what else其他 would you do with a key,
18
50240
2912
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开盘 up a lock?
19
53176
2417
显然,你还可以它来当作长颈鹿的
第三只眼睛,没错吧?
01:08
Clearly明确地, you could use it
as a third第三 eyeball眼球 for a giraffe长颈鹿, right?
20
56238
3988
或许如此。但诸如此类好玩的
新使用方法,算是创意吗?
01:12
Maybe. That's sort分类 of interesting有趣,
kind of new. But is it creative创作的?
21
60839
4488
01:17
So people came来了 up with
as many许多 ideas思路 as they could,
22
65765
2687
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决定:
23
68476
1165
01:21
Is this creative创作的 or not?
24
69665
1600
这是不是创意?
01:24
The definition定义 of creativity创造力
that a lot of people go with
25
72849
2874
很多人对创意的定义是
01:27
is "appropriate适当 novelty新奇."
26
75747
1645
“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适当,
it has to be realistic实际,
27
77416
3071
但不幸的是,
你无法将钥匙当眼球使用。
01:32
so unfortunately不幸, you can't use
a key as an eyeball眼球.
28
80511
3865
这不算数。
01:36
Boo!
29
84400
1168
而第二点,新奇,
是指之前没有人提到过。
01:37
But "novel小说," the second第二 thing,
is that nobody没有人 had to have said it.
30
85592
4847
01:42
So for us, it had to be appropriate适当 first,
31
90463
2904
所以对我们而言,这首先得适用,
01:45
and then for novelty新奇,
32
93391
1543
然后是新奇,
01:46
nobody没有人 else其他 in the entire整个 population人口
that we surveyed调查 could have said it.
33
94958
3785
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,
01:50
So you might威力 think you could use
a key to scratch somebody's某人的 car汽车,
34
98767
3699
01:54
but if somebody else其他 said that,
you didn't get credit信用 for it.
35
102490
2915
但如果已经有人说过了,
就不够新奇了。
你们都不算。
01:57
Neither也不 of you did.
36
105429
1175
然而,只有其中一个人这样说:
01:58
However然而, only one person said this:
37
106628
2979
“假如你快要死去,而且是被谋杀的,
02:02
"If you were dying垂死
and it were a murder谋杀 mystery神秘,
38
110592
2882
02:05
and you had to carve雕刻 the name名称
of the murderer凶手 into the ground地面
39
113498
2994
你就可以(用钥匙)
把遗嘱和凶手的名字一起
刻在地上。”
02:08
with your dying垂死 words."
40
116516
1587
02:10
One person said this.
41
118127
1683
有个人就是这样说。
(笑声)
02:11
(Laughter笑声)
42
119834
1101
所以这是一个创造性的想法,
因为适用,而且新奇。
02:12
And it's a creative创作的 idea理念,
because it's appropriate适当 and it's novel小说.
43
120959
3285
你参与这个测试的
时候是可以是坐着的,
02:16
You either did this test测试 and came来了 up
with ideas思路 while you were seated坐在
44
124268
3404
02:19
or while you were walking步行 on a treadmill跑步机.
45
127696
2552
也可以是在跑步机上走步。
02:22
(Laughter笑声)
46
130272
1268
(笑声)
他们做了这个测试两次,
每次都针对不同的人群。
02:24
They did the test测试 twice两次,
with different不同 objects对象.
47
132185
2755
02:26
Three groups: the first group satSAT first
48
134964
3083
三个组,第一组第一次坐着回答,
02:30
and then satSAT again for the second第二 test测试.
49
138071
2843
第二次测试也是坐着回答。
02:32
The second第二 group satSAT first
50
140938
2558
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第二 test测试
while walking步行 on a treadmill跑步机.
51
143520
3343
第三组,就比较有意思了,
02:38
The third第三 group --
and this is interesting有趣 --
52
146887
2149
02:41
they walked on the treadmill跑步机 first,
and then they satSAT.
53
149060
2948
他们第一次先在跑步机上走,
然后再坐下回答问题。
02:44
OK, so the two groups
that satSAT together一起 for the first test测试,
54
152762
3758
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看着 pretty漂亮 similar类似 to each other,
55
156544
2061
每个人平均有20个创意。
02:50
and they averaged平均
about 20 creative创作的 ideas思路 per person.
56
158629
2949
那个在跑步机上行走的小组
02:54
The group that was walking步行
on the treadmill跑步机
57
162157
2417
02:56
did almost几乎 twice两次 as well.
58
164598
1813
几乎想出了两倍的创意。
02:59
And they were just walking步行
on a treadmill跑步机 in a windowless无窗 room房间.
59
167071
3348
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。
03:04
Remember记得, they took the test测试 twice两次.
60
172556
2232
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,
03:06
The people who satSAT twice两次 for that second第二
test测试 didn't get any better;
61
174812
3694
练习并无帮助。
03:10
practice实践 didn't help.
62
178530
1208
但先坐着,然后在跑步机上行走的人,
03:12
But these same相同 people who were sitting坐在
and then went on the treadmill跑步机
63
180313
3335
成绩出现了飙升。
03:15
got a boost促进 from walking步行.
64
183672
1629
这就是有趣的地方。
03:17
Here's这里的 the interesting有趣 thing.
65
185325
1527
在跑步机上行走的人
03:19
The people who were
walking步行 on the treadmill跑步机
66
187565
2058
表现出了散步的残余效应,
03:21
still had a residue残留 effect影响 of the walking步行,
67
189647
2761
后期仍然富有创意。
03:24
and they were still creative创作的 afterwards之后.
68
192432
1906
这个研究的启发就是,
在你的一个重要会议开始前,
03:26
So the implication意义 of this
is that you should go for a walk步行
69
194362
3125
你应该出去散个步,
然后立马开始头脑风暴。
03:29
before your next下一个 big meeting会议
and just start开始 brainstorming头脑风暴 right away.
70
197511
3657
我们有5点提示,
03:34
We have five tips提示 for you
71
202673
1512
将会帮你取得最好的效果。
03:36
that will help make this
the best最好 effect影响 possible可能.
72
204209
3759
首先,你需要带着要进行
头脑风暴的问题或话题。
03:39
First, you want to pick a problem问题
or a topic话题 to brainstorm头脑风暴.
73
207992
4520
03:44
So, this is not the shower淋浴 effect影响,
74
212536
2109
这并不是冲凉效应,
你洗着澡,突然之间,
03:46
when you're in the shower淋浴
and all of a sudden突然,
75
214669
2192
新的主意就从满头的
泡沫中冒出来了。
03:48
a new idea理念 pops持久性有机污染物 out of the shampoo洗头 bottle瓶子.
76
216885
2039
而是你提前就在思考的东西。
03:50
This is something
you're thinking思维 about ahead of time.
77
218948
2579
在行走的时候下意识的
用不同的视角
03:53
They're intentionally故意地 thinking思维 about
brainstorming头脑风暴 a different不同 perspective透视
78
221551
3563
进行头脑风暴。
03:57
on the walk步行.
79
225138
1330
第二——我常常被人问,
03:58
Secondly其次 -- I get asked this a lot:
80
226492
1866
跑步的时候也行吗?
04:00
Is this OK while running赛跑?
81
228382
1971
好吧,对我来讲,我跑步的时候
04:02
Well, the answer回答 for me
is that if I were running赛跑,
82
230377
2818
唯一想到的新主意就是停下来······
04:05
the only new idea理念 I would have
would be to stop running赛跑, so ...
83
233219
4326
(笑声)
04:09
(Laughter笑声)
84
237569
1292
但假如跑步对你
是一种非常舒适的运动,那没问题。
04:10
But if running赛跑 for you
is a comfortable自在 pace步伐, good.
85
238885
3121
不论是哪种体力活动,
只要不分担太多注意力就行。
04:14
It turns out, whatever随你 physical物理
activity活动 is not taking服用 a lot of attention注意.
86
242030
4558
所以在舒适的地方散步
是蛮好的选择。
04:18
So just walking步行 at a comfortable自在
pace步伐 is a good choice选择.
87
246612
2799
另外,去想出尽可能多的主意。
04:22
Also, you want to come up with
as many许多 ideas思路 as you can.
88
250576
2766
创意的一个关键是
不要纠结在第一个主意上。
04:25
One key of creativity创造力
is to not lock on that first idea理念.
89
253366
3448
继续前进。
04:28
Keep going.
90
256838
1251
继续想新的主意,
直至你选择出1-2个来深入思考。
04:30
Keep coming未来 up with new ones那些,
until直到 you pick one or two to pursue追求.
91
258113
3736
你可能会担心如果不把它写下来
04:35
You might威力 worry担心 that you don't want
to write them down,
92
263007
3097
回头忘记了怎么办?
04:38
because what if you forget忘记 them?
93
266128
1835
最好的方法是把它说出来。
04:39
So the idea理念 here is to speak说话 them.
94
267987
1885
每个人都说出他们的新主意。
04:41
Everybody每个人 was speaking请讲 their new ideas思路.
95
269896
1952
你可以带上耳机,用手机录下来,
04:43
So you can put your headphones头戴耳机 on
and record记录 through通过 your phone电话
96
271872
3740
就假想自己在进行一场
有创意的对话,没错吧?
04:47
and then just pretend假装 you're having
a creative创作的 conversation会话, right?
97
275636
3263
因为把主意写下来的动作
就是一种过滤。
04:50
Because the act法案 of writing写作
your idea理念 down is already已经 a filter过滤.
98
278923
3062
你不由得会想:
“这真的值得写下来吗?”
04:54
You're going to be like,
"Is this good enough足够 to write down?"
99
282009
2944
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。
04:56
And then you write it down.
100
284977
1327
04:58
So just speak说话 as many许多 as you can,
record记录 them and think about them later后来.
101
286328
3560
最后,不要一直这么做。
05:01
And finally最后: don't do this forever永远. Right?
102
289912
2442
05:04
If you're on the walk步行
and that idea's思想的 not coming未来 to you,
103
292378
2886
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后来 at another另一个 time.
104
295288
2016
我想现在我们就需要稍作休息了,
05:10
I think we're coming未来 up
on a break打破 right now,
105
298349
2492
05:12
so I have an idea理念:
106
300865
1441
我有个主意:
何不带上你的宠物,
05:14
Why don't you grab a leash皮带
107
302330
1710
05:16
and take your thoughts思念 for a walk步行?
108
304064
2211
带着你的想法出去溜达一圈?
05:19
Thank you.
109
307775
1162
谢谢。
(鼓掌)
05:20
(Applause掌声)
110
308961
2680
Translated by edukm ps
Reviewed by Chien Yet Chong

▲Back to top

ABOUT THE SPEAKER
Marily Oppezzo - Behavioral and learning scientist
Marily 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.

More profile about the speaker
Marily Oppezzo | Speaker | TED.com