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I think chatter is one of the big problems we face as a species.
我认为碎碎念是我们作为一个物种面临的重大问题之一。
We spend between one-third and one-half of our waking hours not living in the present.
我们醒着的时间中有三分之一到一半没有活在当下。
And what do we do during that time?
在那段时间里我们都做了什么呢？
We're talking to ourselves.
我们在自言自语。
Your inner voice is your ability to silently use language to reflect on your life.
内心的声音是我们默默地用语言反思自己生活的能力。
Chatter refers to the dark side of the inner voice.
碎碎念指的是内心声音的阴暗面。
When we turn our attention inward to make sense of our problems, we don't end up finding solutions.
当我们向内求索，去思考我们的问题时，最后并不能找到解决办法。
We end up ruminating, worrying, catastrophizing.
我们最终会陷入沉思、担忧和灾难。
We get stuck in a negative cycle that takes this remarkable tool that we possess, this inner voice, and it turns it into a curse rather than a blessing.
我们会陷入一个消极的循环，它会利用我们这个非凡的工具——内心的声音，把它变成诅咒，而非祝福。
My name's Ethan Kross, I'm a professor of psychology and management, and I'm the author of the book, "Chatter: The Voice in Our Head, Why It Matters, and How to Harness It."
我叫Ethan Kross，是心理学和管理学的教授，也是《碎碎念：我们头脑中的声音，为什么它很重要，以及如何驾驭它》一书的作者。
In terms of whether there's an evolutionary purpose to the inner voice, many scientists believe that language is a tool that helps us navigate the world, and our ability to use language not only to communicate with others, but to communicate with ourselves, provides us with a survival advantage.
关于内心的声音是否有进化的目的，许多科学家认为，语言是帮助我们在世界上前行的工具，我们使用语言不仅是为了与他人交流，也是为了与自己交流，这让我们有了生存优势。
It's an incredible problem-solving device.
它是一种非常棒的解决问题的工具。
At the most basic end of the spectrum, our inner voice is part of what we call our 'Verbal Working Memory System.'
从最基本的角度来说，我们内心的声音是我们所说的“言语工作记忆系统”的一部分。
It's a basic feature of the human mind that helps us keep verbal information active in our heads.
这是人类思维的一个基本特征，它有助于让我们大脑中的语言信息保持活跃。
Our inner voice also lets us simulate and plan.
我们内心的声音也会让我们模拟和规划。
So before a big presentation, I'll go over in my head what I'm gonna say, what are the different talking points that I'm gonna run through- I'll hear what questions the audience is gonna ask me, and then I'll respond in turn.
所以在进行重要的演讲之前，我都会在脑海里反复思考我要说的话，以及不同的谈话要点--观众可能会问我什么问题，然后我会依次回答。
I'm simulating that exchange, and I'm using my inner voice to help me do that.
我在模拟那种交流，我在用我内心的声音帮助自己。
Our inner voice helps us control ourselves.
我们内心的声音能帮我们控制自己。
Think about the last time you may have wanted to reach for a treat late at night, but then you think to yourself, "Don't do it, you'll regret it in the morning."
想想上一次你半夜想吃东西的时候，但你告诉自己：“不可以，你第二天早上会后悔的”。
That's your inner voice.
那就是你内心的声音。
And then finally, the inner voice helps us 'storify' our lives.
最后，内心的声音能帮我们“描述”自己的生活。
Many of us turn our attention inward to come up with some narrative that explains our experiences in ways that give shape to our understanding of who we are, our identity.
很多人关注内心的时候，都会用某种方式去解释我们的经历，从而形成对我们是谁、我们的身份的理解。
So sometimes this inner voice can be an incredible source of help, but at other times it can really sink us.
所以，有时候这种内心的声音可能会帮很大的忙，但有些时候，它也会害到我们。
First, it makes it incredibly hard for us to focus.
首先，它让我们很难集中注意力。
Chatter consumes our attention.
碎碎念分散了我们的注意力。
Chatter can also create friction in your relationships because you're talking about your problems over and over again, and not being a great listener to others.
碎碎念也会给你的关系带来摩擦，因为你一遍又一遍地谈论自己的问题，并不能很好地倾听他人。
It can also make us more irritable, and lead to something called 'displaced aggression.'
它还会让我们变得更加易怒，并引发“转向攻击”的现象。
