How do you CHANGE your PATTERNS? Recognize patterns and the BRAIN SCIENCE of emotions | episode 01

How do you change yourself? 「 自分 を 変える に は どう すれば いい でしょう か ？」

People ask us that a lot. よく そんな 質問 を 受け ます

They find themselves knowing what it is that they want to do differently, but getting stuck 皆 、 それ は 今 と は 違う 感じ に なり たい

on how.

And I want to share a little neuroscience with you and help you understand how your そこ で 今日 は 少し

brain works and this is going to give you the key in how to respond.

In the six seconds model of emotional intelligence one of the core competencies is what we call

“recognizing patterns.” 「 自己 パターン の 認識 」 と いう もの が あり ます

Patterns are a system of how your brain is operating. パターン と は

It's almost like a routine that's been programmed in, like in software you might write a little

piece of code that says you know “do this thing.”

Your brain has these patterns that it uses over and over and over again. 脳 は こうした 、 これ まで 何度 も 何度 も

The reason we have patterns is because our brains are craving efficiency. なぜ パターン が ある の か

Our brains are constantly starved for energy, so in order to have more energy, one of the 実は 、 脳 は つねに エネルギー 不足 に 陥って い ます

things that our brains do is automate certain processes. 脳 が いつも 行って いる の が 、 いく つ か の 工程 を

And we get into these little autopilot techniques that makes it more efficient for us.

We're able to go through our day and do this on autopilot and do that on autopilot, follow いく つ も の 仕事 を 自動 操縦 に 任せる こと で 、

this pattern and follow that pattern, and we don't have to think so much. 一定 の パターン に 従う こと で

And because we don't have to think so much we are able to go faster and it's easier for そして それほど 考え なくて も よい おかげ で

our brains. より 簡単に 物事 を 進めて ゆける のです

Increase efficiency. これ が 脳 に とって の 効率 アップ です

So what are patterns? ところで 、 パターン と は 何 でしょう ?

Think about how a stream forms.

You imagine it rains and water starts trickling down a little bit and it maybe makes a little 雨 が 降る と 、 雨水 が 少しずつ

pathway on the hill.

The next time it rains the water finds that pathway and carves it a little deeper.

The next time a little deeper and the next time a little deeper. その 次 は もっと 深く 、 さらに 次 は さらに 深く ・・・

Pretty soon you have the Grand Canyon. これ が 繰り返さ れる と 、 最後に は

As we form these patterns, almost the same thing is happening in our brains. 脳 の 中 でも これ と 同じ こと が 起こり

I'll explain the neuroscience. 神経 科学 で 説明 し ましょう

To understand the neurobiology of these patterns, which is going to give you a tool for changing 神経 生物 学 で この パターン を 理解 すれば

them, it's important to learn a little bit about how your brain works. そこ で 、 脳 の しくみ を 学ぶ こと が

BING!

There is a brain cell. さて 、 ここ に 脳 細胞 が あり ます

This is the cell body, these are what are called dendrites, and this is the axon, the

long communication trunk of the cell. 脳 細胞 の 通信 線 です

And we're going to need another one. ここ で 、 もう 一 つ 脳 細胞 が 必要です

BING! and now we have two brain cells. はい 、 これ で 脳 細胞 が 2 つ に なり ました

And these dendrites are actually moving all the time. この 樹 状 突起 は ずっと 動き 続けて い ます

I mean they move very rapidly. ものすごい 速 さ で 動いて い ます

It takes about a ten thousandth of a second for one dendrite to move and reconnect. ひと つ の 樹 状 突起 に つき

So this little gap here between the two dendrites—we can get it until you almost see it, we can 2 つ の 樹 状 突起 の 間 に は

get it until you almost see it—that little tiny gap is called a synapse. ほら 、 ほとんど 見え ない ほど わずかな 隙間 でしょ

And you have tens of billions of synapses in your brain.

And that's where the action happens and essentially when you have one network of these cells another 主要な 役割 を 果たして いる のです

network of these cells in the dendrite area moves and reconnects-BING!-you have this connection もう 一 つ ニューラルネットワーク が あれば

between this neural network in this neural network. こちら の ニューラルネットワーク と が 繋がり ます

That's learning.

You just learned something. あなた も 今 、 体験 し ました ね

Just like that water rivulet going down the hill and turning into a stream, you are learning それ は まるで

and deepening and it's becoming easier and more efficient for this to be associated with より 関連付け られる こと で

this or these neurons that fire together, because when neurons fire together if they

wire together. つながり 合う から です

Not only are the dendrites moving, but actually at the tip of every one of these dendrites 樹 状 突起 は 実は 動いて いる だけ で なく

where they're connecting, there's a little set of receptor sites kind of like blocks. ここ に 小さな ブロック 状 の 受容 体 が あり ます

This little place where these chemicals are stored and these chemicals are released and

they go through that little tiny synapse and get absorbed from the other one, on the receptor

sites and we have to have locks that match the keys. もう 一方 の 受容 体 で は

The more that you put a particular neurohormone on a cell, the more receptor sites will grow. 鍵 に ぴったり 合う 鍵 穴 が 必要です

So not only are you creating more efficiency by having more and more of these interconnections 自分 自身 で 効率 を 上げよう と する だけ で なく

with dendrites moving, but at a cellular level every one of these brain cells is becoming ニューラルネットワーク 同士 を 接続 さ せる こと で

more and more efficient based on how you are using it.

That means if you practice a lot of regret and doubt and self-recrimination, your brain つまり 、 たとえば もし

gets really good at that. 脳 で は その 回路 が より 強固に なり ます

If you practice a lot of joy and wonder and hope, your brain gets really good at that.

We're wiring into our brains this efficiency in order to follow these patterns to make 脳 で は その 回路 が より 強固に なり ます

it easy for our brains to say, “You don't have to think about this, I got it I'll take

care of it.” 脳 は すべて を 簡単に しよう と して いて

Our brains just want to make everything easy for us so we can go fast and be efficient

and we don't have to think too much. 余分に 考え なくて も いい ように して いる のです

There's a problem with that: getting off autopilot.

Thing is that our brains don't really care if we follow this pattern in a way that's 実は 、 私 たち の 脳 は

optimal.

Remember our brains are just looking for efficiency.

So it's kind of like when you're driving down the road and you're listening to the GPS on たとえば 道 を 運転 して いる と し ます

your phone, and it's “turn left on Smith Street” and you just kind of turn the wheel

and you're not really paying attention.

I remember this one time one of my kids and I were in the middle of a desert. 私 も 一 度 、 子供 と 一緒に ドライブ して いた とき

Where in a little town, we had stopped for breakfast. 小さな 町 で 朝食 を 食べ 終わって

And we're leaving the town in the GPS said turn left on Smith Street and I started to

turn left and there's no street there.

The sand had blown over the street. 実は 道路 に は 砂 が 吹き付け られて いて

This is what's happening to all of us, we're in a world that's changing, but we're following こうした こと は 私 たち 全員 に 起こって いる こと です

the patterns that we had before. 過去 に 経験 した パターン に 従って 生きて いる のです

Our brains have created this tremendous efficiency to do what we used to do and now we're saying 脳 は 怖 ろし いま で の 効率 で

I want to do something different. と 考えた と して も

So the first step for us to get off autopilot is to notice that we're on it. 自動 操縦 を オフ に する ため の 最初の ステップ は

So the trick is to tune in and start to notice our own recurring reactions and we have these その 方法 は 、 自身 の 脳 に 意識 を 向け

three parts.

If we tune in and start looking at our thoughts and our feelings and our actions, our feelings それ は 思考 、 感情 、 行動 です

interact with our thinking or feelings interact with our actions and we start to notice and

say “Ah, I've been there before, I recognize this.” 「 あぁ 、 この こと は 以前 も あった な 」

When you start to see these recurring reactions, you're recognizing your patterns and that 繰り返さ れる 無意識 の 反応 に 気づき 始める と

is going to be the first step to changing. これ が 、「 自ら を 変える 」 こと の 第 一 歩 な のです