将 AI 视为“苏格拉底式导师”而非“答题机”： 不要问 AI “答案是什么”，而要问“帮我分析这个问题的几个视角”或“反驳我的观点”。利用 AI 来增加思维的摩擦力，而不是消除摩擦力。高质量的思考往往产生于这种认知的对抗中。

AI 时代个人面临的最大隐形威胁是 “认知萎缩”（Cognitive Atrophy）。当我们习惯于让 AI 替我们思考、总结和决策时，我们的大脑肌肉会像长期卧床的身体一样退化。

当个体无法达成“最优解”或“更高效”的目标时，攻击性不再指向外部压迫者，而是转向自身，表现为抑郁症和职业倦怠。我们失去了“说不”的能力，也失去了“无所事事”的勇气，因为在功绩社会的逻辑里，低效等同于失败 。

虽然最大化者在客观结果上可能略胜一筹（例如找到了薪水稍高的工作），但他们在主观上却显著地感到痛苦、焦虑和后悔 。

我们不断地优化日程表、寻找更快的路线、刷着提供“干货”的短视频，本质上是在用一种虚假的效率感来掩盖对虚无的恐惧。我们不敢停下来，因为停下来意味着直面自我，而这是现代人最缺乏勇气的时刻。

当我们停止执行特定任务，开始“发呆”、“走神”或进行无目的的散步时，大脑并没有休息。相反，一个庞大的神经系统——默认模式网络（Default Mode Network, DMN）——开始活跃起来 。DMN 是大脑中负责整合信息、构建自我意识、进行道德反思以及产生远距离联想（即创造力）的关键网络。

现代社会对“每一分钟都有效率”的强迫症，实际上是在系统性地抑制 DMN 的活动。我们用短视频填满排队的时间，用播客填满通勤的时间，剥夺了大脑“离线”的机会。这种“全天候在线”的状态，正在从生理层面扼杀我们的想象力。

当大脑感到无聊时，它被迫向内寻找刺激。这正是创造性思维产生的时刻。儿童心理学研究指出，缺乏“无结构时间”（Unstructured Time）的儿童，其发展出的想象力和情绪调节能力较弱 。如果我们因为害怕无聊而立刻寻求手机屏幕的“高效娱乐”，我们就切断了通往深刻思考的路径。允许自己感到无聊，甚至忍受无聊，是当今时代一种稀缺的勇气。

本雅明笔下的“漫游者”（Flâneur）在城市中无目的地游荡，以此抵抗工业化的异化 。在数字时代，这种漫游变得极其困难。Google 搜索的精准性让我们直达目标，不再有机会在“查找资料”的过程中意外撞见一本不相关却精彩的书。我们在信息的海洋中高效穿梭，却不再能捡到贝壳。

意义往往产生于阻力（Friction）之中，而非顺滑（Frictionless）之中。听黑胶是一种极度低效的体验。你需要小心翼翼地取出唱片，清洁表面，调整唱针，而且每 20 分钟就要翻面 。但正是这种繁琐的仪式感（Ritual），强迫听众进入一种“主动聆听”的状态。相比流媒体的“背景音化”，黑胶的低效赋予了音乐更重的分量。

如果我们把所有的过程都外包给 AI，我们得到的只是结果的堆砌，而失去了在挑战与技能的平衡中获得成长的喜悦。允许自己“低效”地去手写一封信、去亲自计算一道题，是在捍卫我们体验生命的权利。

区分“省时”与“省事”：在不仅关乎结果，更关乎体验的领域（如陪伴家人、欣赏艺术、探索自然），主动选择“慢路”。

人类独特的价值，正藏在那些 AI 认为“冗余”的数据里。那是我们在迷路时发现的风景，是我们在发呆时涌现的灵感，是我们在笨拙的沟通中建立的深情，是我们在一遍遍试错中磨练出的技艺。在这个追求“最优解”的时代，让我们重新获得“走弯路”的权利。因为直线属于机器，而曲线属于人类。

与计算机不同，计算机的处理器和内存是截然分开的组件，而人类的记忆与处理过程是不可分割地交织在一起的。

当我们视内部记忆为“冗余”时，我们实际上是在拆解处理器本身。大脑不仅仅是“调用”一个记忆；提取记忆的行为本质上是一个重建过程，这一过程强化了未来思考所需的神经通路 。

认为内部记忆是冗余的错觉，源于对数据（Data）与图式（Schema）的混淆。数据——如一场战役的日期或金的原子量——确实可以在几乎没有功能损失的情况下被外部化检索。然而，图式——那些组织数据的相互关系、因果链条和层级结构的网络——如果主体意图进行高水平的推理，就无法存在于生物大脑之外 。

研究表明，依赖互联网作为交互记忆源会导致更低的回忆率，并产生一种依赖性，这种依赖性与其说是真正的认知伙伴关系，不如说是一种认知拐杖 。

更为紧迫的是，“谷歌效应”正在演变为“AI 效应”。如果说谷歌搜索要求用户综合搜索结果（从而维持了一定的认知参与度），那么生成式 AI 则直接综合答案。这使得用户从信息的主动搜寻者转变为被动的接收者，显著减少了深度学习所需的“相关负荷” 。其结果不是一个延伸的大脑（Extended Mind），而是一个空心化的大脑（Hollowed Mind），在这里，能力的幻觉掩盖了实际能力的退化 。

将记忆和知识生成外包给 AI，可能会导致元认知技能（Metacognitive Skills）、判断力和创造性洞察力的萎缩 。这种“去技能化”（Deskilling）不仅是职业能力的丧失，更是心理韧性的丧失。自我决定理论（Self-Determination Theory）认为，胜任感（Competence）和自主性（Autonomy）是基本心理需求 。过度依赖 AI 可能会增强短期的胜任感（“我写出了一篇好文章”），但会威胁自主性（“是 AI 写的，不是我”），长此以往，会导致内在动机的枯竭和面对复杂问题时的习得性无助 。

如果我们外包了知识的获取过程——跳过了学习和记忆中“笨拙”的阶段——我们就剥夺了大脑构建隐性知识所需的原材料。如果你没有内化历史的时间线，你就不可能对历史事件有“直觉”。如果你总是依赖自动补全功能，你就不可能对代码的优雅性有“感觉” 。直觉是冻结的智力，是长期记忆库在潜意识层面的瞬间检索。没有内部记忆库，直觉就成了无源之水。

提示工程的悖论： 要有效地引导 AI，用户必须拥有该领域的隐性理解，才能知道问什么以及如何评估结果。这种“提示本体感觉”（Prompt Proprioception）是一种新形式的隐性知识，它要求用户内部拥有深厚的词汇库、逻辑结构和领域语境 。

创造力很少是无中生有的；它是现有观念的新颖组合。认知科学通过语义记忆（Semantic Memory）——大脑中概念、事实和意义的结构化存储——的视角来定义这一点 。

研究表明，高创造力个体拥有更“灵活”的语义网络。他们的心理节点（概念）互联程度更高，允许他们在看似无关的想法之间进行更远、更快的跳跃 。这就是发散性思维（Divergent Thinking）的基础。

• 机制： 当一个人想到“苹果”时，一个僵化的网络可能只会激活“水果”和“红色”。一个富有创造力、密集的网络可能会激活“艾萨克·牛顿”、“史蒂夫·乔布斯”、“原罪”、“披头士乐队”和“氰化物”。

• 外包的危险： 如果我们将记忆外包，我们就降低了大脑中这些节点的密度。我们也许可以在 AI 上搜索“关于苹果的隐喻”，但我们失去了在对话或反思瞬间自发建立这些连接的能力 。搜索过程是刻意的、线性的；联想过程是自动的、非线性的。创造力往往在后者中繁荣。

如果我们不断使用 AI 来“头脑风暴点子”（创造过程的认知卸载），我们就绕过了负责语义控制的神经回路。随着时间的推移，这可能导致某种形式的“创造性萎缩”（Creative Atrophy），即大脑在没有提示的情况下难以生成新颖的想法 。

“马太效应”（Matthew Effect），源于圣经寓言，指的是累积优势：“凡有的，还要加给他，叫他有余” 。在 AI 与记忆的背景下，这可以说是最关键的社会学洞见。

• 专家的优势： 专家（拥有庞大内部记忆和图式的人）将 AI 作为力量倍增器。他们能识别 AI 的幻觉，提出微妙的问题，并将 AI 的输出整合到现有的稳健心理模型中 。

• 新手的劣势： 新手（缺乏内部记忆的人）依赖 AI 作为替代品。由于缺乏评估输出所需的“先验知识”，他们容易受到专业知识逆转效应（Expertise Reversal Effect）的影响——即对专家有帮助的指导可能会让新手困惑或误入歧途，或者反之，自动化工具剥夺了新手学习基础知识的机会，导致他们永远无法成为专家 。

AI 工具旨在即时给出答案，消除搜索、综合和构思的挣扎。然而，认知心理学教导我们，摩擦是学习发生的场所。

“生产性挣扎”（Productive Struggle）是指努力解决略微超出当前能力的问题的过程。这种挣扎触发了髓磷脂（myelin）的生成，髓磷脂是神经回路周围的绝缘体，能将缓慢、有意识的处理转化为快速、自动化的专业技能 。

• 绕过： 当学生要求 AI“解决这个方程”或“用简单的术语解释这个概念”时，他们绕过了生产性挣扎。他们得到了答案，但他们没有建立髓磷脂。
• 长期后果： 在无摩擦 AI 环境中长大的一代可能会遭受“认知萎缩”（Cognitive Atrophy）——在智力挑战面前坚持下去、解决新颖问题或进行深度、持续思考的能力下降 。

当我们让 AI 写初稿时，我们实际上是让它代替我们思考。人类变成了一个仅仅的编辑。为了保持认知主权，我们必须自己进行初稿的“重体力活”，仅将 AI 用于润色（或者根本不用）。正如认知科学家所言，将这种生成过程外包，会导致我们失去将模糊直觉转化为清晰思想的能力。

同理心是基于自己类似状态的内部记忆来预测他人内部状态。如果我们把情感处理外包给 AI 治疗师或朋友，我们就会使维系社会的“镜像神经元”系统萎缩 。真正的社会理解来自于我们在现实世界中笨拙地试错、冒犯、道歉和修补关系的记忆。

在一个信息廉价的时代，鉴别力（Discernment）是昂贵的。鉴别力完全依赖于内部数据库的丰富性。

不可外包认知的分类学

领域	必须内化的原因	外包的风险
基础事实与核心词汇	构成新知识的“挂钩”；支持流利的思维（内心声音）。	无法实时处理复杂思想；陷入“空容器”困境。
思维模型（格栅结构）	决策的过滤器；允许跨学科洞察（查理·芒格方法）。	线性、单轨思维；无法识别系统性风险。
评估判断力（标准）	衡量 AI 输出质量的基准。	对算法的盲目依赖；易受幻觉/错误信息影响。
情感与躯体记忆	诗歌、艺术、创伤、喜悦——同理心与价值观的基础。	“空心”认知；无法与他人共情；道德直觉丧失。
句法逻辑（结构化能力）	将思想组织成连贯论点的能力；写作即思考。	“认知不连贯”；依赖 AI 来为你构建现实。

心若没有栖息的地方，到哪里都是流浪。

−− 三毛

很少见到 Pavel Durov 的访谈，感谢 Lex，收获颇多。

If you imagine the worst thing that can happen to you, and then make yourself be comfortable with it, there's nothing more left to be afraid of.

So you stand your ground and you remember that it's worth living your life according to the principles that you believe in, even though this life can end up being shorter than a longer life, but lived in slavery.

But when you approach it rationally, you live and then you die. There's no such thing as your death in your life. You stop experiencing life once you die. So you have to ask yourself this question, "Is it worth living a life full of fear of death?" or, it's much more enjoyable to forget about this and live your life in a way that makes you immune to this fear, at the same time, remembering that death exists so that every day would count.

If you feel you need to drink, there must be some problem you're trying to conceal, some fear you're not ready to confront, and you have to address this fear. If there's a good-looking girl you're afraid to approach, get used of this fear, approach her, practice, do it again and again. It's pretty banal, but this advice works.

It's quite clear that many things/activities that the majority is engaging in are not bringing you any good.

At the same time, there are so many areas which you can explore that have nothing to do with the information you receive on the daily basis. So its extremely important to curate the information sources that you have.

You should deliberately set a goal an area that you want to explore, and then actively search information that is relevant to this field, so that one day, you can become the world's number one expert in this field.

My philosophy here is pretty simple. I want to define what is important in my life, I don't want other people or companies, all kinds of organizations telling me what is important today and what I should be thinking about.

I try to allocate as much time as possible for sleep. Now, even if I allocate, say, 11 or 12 hours for sleep, I won't sleep for 11 or 12 hours. So what I end up doing is I end up lying in bed thinking, I love these moments. I get so many brilliant ideas, or at least they seem brilliant to me at the moment, while I'm lying in bed, either late in the evening or early in the morning. That's my favorite time of the day.

If you open your phone first thing in the morning, what you end up being is a creature that is told what to think about for the rest of the day.

---

I do get to experience emotions, and some of them are not very pleasant. But I believe that it's the responsibility of every one of us to cope with these emotions and to learn to work through them. Self-discipline is particularly important, because without it, how can you overcome this seemingly endless loop of negativity or despair that ultimately leads to depression for some people?

I normally never have depression. I don't remember having depression in the last 20 years at least, one of the reasons for that is I start doing things. I identify the problem, I can see a solution, and I start executing the strategy. If you are stuck in this loop of being worried about something, nothing's ever going to change.

You gain energy by doing something. So if you start doing something, then it happens. You feel motivated, you feel inspired, and then ultimately you do something else, a little bit more, and in a few years, you may end up achieving great things.

---

But an important thing about swimming and physical activity in general is that it makes your mind clear, and your thinking process is becoming more efficient. Because at the end of the day, the efficiency of our brain is limited by how much sugar and oxygen our heart can push through blood to our brain. So how can you make this go faster, or how do you make your lungs more efficient? How do you make your heart more efficient in doing that? Physical activity is the only way I know of. So it's not just staying healthy or trying to look good. It's also being productive. It's also being stress-resilient.

---

Well, this is something I practice every day. I read some piece of news, and I ask myself, "Who benefits from me reading this?", then you can end up coming to this conclusion that maybe 95% of things we read in the news have been written and published because somebody wanted you to buy some product, support some political cause, fight some war, donate some money, just do something that would benefit other people. And this is not a problem to support causes that you truly believe in, as long as it was your intentional choice and you're not being manipulated into fighting other people's wars.

Well, what we realized really early is that quantity of employees doesn't translate to quality of the product they produce. In many cases, it's the opposite. If you have too many people, they have to coordinate their efforts, constantly communicate, and 90% of their time will be spent on coordinating the small pieces of work they're responsible for between each other. The other problem with having too many employees is that some of them won't get enough work to do. And if they don't get enough work to do, they demotivate everybody else by their mere existence. They're still there, they're still getting the salary, but they don't do anything. And if they don't do anything, more often than not, they will start trying to find their purpose elsewhere, maybe inside your team, but not by doing productive work, but by finding the problems that don't exist within the team. And that can disrupt the team and the mood inside it even further. Also when you intentionally don't allow some of your team members to hire more people to help them, they will be forced to automate things.

---

But, you know, once you accomplish it, it gives you this immense sense of pride, because nobody's doing this. Nobody really cares. In a way, maybe they're right not to care. Maybe nobody notices this. But there is something about it that feels wrong when such things are neglected.

And I think if we can bring some value/joy into people's lives, even through these subtle details, we have to definitely invest our time in it.

感知性好奇心（Perceptual Curiosity）： 这是对新奇、复杂或令人惊讶的感官刺激（视觉、听觉、触觉等）的直接反应。比如，你路过一条小巷，听到里面传来从未听过的音乐，忍不住想走进去看看。这是最原始、最直接的好奇心。

认知性好奇心（Epistemic Curiosity）： 这是对知识和理解的渴望，追求的是填补认知空白和解决智力上的难题。比如，当你读到黑洞理论时，渴望了解更多关于引力、时空扭曲的知识。这种好奇心是科学研究、哲学思辨和深度学习的核心驱动力。

好奇心产生于我们所知道的（what we know）和我们想知道的（what we want to know）之间的差距。这个差距会带来一种类似“认知瘙痒”的不适感，促使我们采取行动去获取信息，从而消除这种不适并获得满足感。

理性的核心，是你的元认知能够清晰地判断，当前的决策是否符合你预设的核心信念和长期目标 (Operating Philosophy)。

真正的“勇”是“仁智之勇”，是建立在正确判断之上的，需要精准把握事情的性质，经过理性思考，然后才行动 。

要判断自己是否做到了“审慎思考”，可以尝试通过以下几个步骤来检验：

1. 进行“内省”（Self-Reflection）：这是最关键的一步。内省是以客观的角度，回顾自己的感受和言行，找出隐藏在观点背后的经验、感受和价值观 。您可以问自己：

• 我的决定是基于什么？ 是基于事实和逻辑，还是主要基于一时的情绪（如愤怒、恐惧、兴奋）？
• 我追求的短期目标和长期价值是什么？ 这个决定是否符合我长远的人生准则？
• 我是否考虑了所有重要的相关方？ 我是否只站在了自己的角度，而忽略了它对他人可能产生的影响？ 通过这种方式，您可以将自己从主观感受中抽离出来，进行更高层次的审视 。

2. 引入外部视角：由于个人视角总有局限，主动寻求他人的观点是打破思维定势的有效方法。这个人最好是您信任且有智慧的朋友或长辈。向他们陈述您的问题和打算，听取他们的分析。如果他们的观点让您看到了之前未曾想到的角度或风险，那就说明您之前的思考可能不够周全。
3. 进行“原则”检验：将您的决定与您最信奉的几个核心原则（例如“诚实”、“责任”、“仁爱”）进行比对。如果决定与您的核心原则相悖，那么它很可能源于冲动或短期利益的诱惑，而非审慎思考。孔子强调学习要与自我反思结合，在思考中学习 ，这个过程本身就是不断用圣贤的原则来校准自己思想的过程。
4. 评估信息完整性：审慎思考需要建立在相对充分的信息之上。问问自己：对于这个决定，我是否已经了解了足够多的事实？是否存在我尚未查明或刻意回避的关键信息？一个基于片面信息做出的决定，很难称得上是“审慎”的。

真正的“仁”，是在关照自我感受的同时，也对他人的福祉和应尽的责任进行全面的考量。

"There is only one right way to draw and that is a perfectly natural way. It has nothing to do with artifice or technique. It has nothing to do with aesthetics or conception. It has only to do with the act of correct observation, and by that I mean a physical contact with all sorts of objects through all the senses."

-- Nicolaides

我只害怕一件事，我怕我配不上自己所受的痛苦。

-- 陀思妥耶夫斯基

Take responsibility of your own happiness, never put it in other people’s hands.

Attitude is a choice. Happiness is a choice. Optimism is a choice. Kindness is a choice. Giving is a choice. Respect is a choice. Whatever choice you make makes you. Choose wisely.

Be the reason someone smiles. Be the reason someone feels loved and believes in the goodness in people.

Nobody tells you this, but making your first $100 online feels better than any salary raise.

In a world that’s changing so quickly, the biggest risk you can take is not taking any risk.

-- Mark Zuckerberg quote Peter Thiel

死亡和我们没有关系，因为只要我们存在一天，死亡就不会来临，而死亡来临时，我们也不再存在了。

-- 伊壁鸠鲁

双腿瘫痪后，家人们很忌讳提起我的腿， 只有余华他带我去踢球，让我守门。他没把我当残疾人，也没把我当人。

Just keep building and posting until the internet can’t ignore you

Man. Don’t know how to explain it other than shock. Words cannot express the pain of this letdown. The frustration is unfathomable. I’ve worked my whole life to get to this moment and this is how it ends? Makes no sense.

Now that I’ve gotten surgery, I wish I could count the number of times people will tell me I’m going to “come back stronger”. What a cliche lol, this shit sucks. My foot feels like dead weight fam. But what’s hurting most I think is my mind. Feel like I’m rambling, but I know this is something I’ll look back on when I’m through this, as something I’m proud I fought through. It feels good to let this shit out without y’all seeing the kid ugly cry.

At 25, I’ve already learned that God never gives us more than we can handle. I know I’ll come out on the other side of this a better man and a better player. And honestly, right now, torn Achilles and all, I don’t regret it. I’d do it again, and again after that, to fight for this city and my brothers. For the chance to do something special.

Indy, I’m sorry. If any fan base doesn’t deserve this, it’s y’all. But together we are going to fight like hell to get back to this very spot, and get over this hurdle. I don’t doubt for a second that y’all have my back, and I hope you guys know that I have yours. I think Kobe said it best when in this same situation. “There are far greater issues/challenges in the world then a torn achilles. Stop feeling sorry for yourself, find the silver lining and get to work with the same belief, same drive and same conviction as ever.” And that’s exactly right. I will do everything in my power to get back right.

My journey to get to where I am today wasn’t by happenstance, I’ve pushed myself every day to be great. And I will continue to do just that. The most important part of this all, is that I’m grateful. I’m grateful for every single experience that’s led me here. I’m grateful for all the love from the hoop world. I don’t “have to” go through this, I get to go through this. I’m grateful for the road that lies ahead. Watch how I come back from this. So, give me some time, I’ll dust myself off and get right back to being the best version of Tyrese Haliburton.

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Proverbs 3:5-6 “Trust in the Lord with all your heart, and lean not on your own understanding; in all your ways acknowledge Him, and He will make your paths straight."

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除了震惊我无话可说。这种挫败的痛苦难以言表，沮丧感深不见底。我奋斗一生就为这一刻，结果竟这样收场？简直荒谬。

做完手术后，我都能猜到会有多少人跟我说"你会更强归来"。老套到可笑，但真他妈难受啊兄弟。现在这只脚沉得像灌了铅，但最疼的恐怕是这儿（指脑袋）。可能说得有点乱，不过我知道熬过去之后，这段经历会让我骄傲——看啊，老子挺过来了。能在这发泄情绪而不用被你们看见我哭成狗，挺好。

25 岁我就悟了：上帝给的考验从不超过你能承受的。等跨过这道坎，我会成为更好的球员和男人。说实话，就算跟腱撕裂，我也不后悔。要是重来，我还会为这座城市和兄弟们拼上千万次，只为搏一个创造传奇的机会。

印第安纳，对不起。没有哪家球迷比你们更不该遭遇这种事。但我们会一起拼命杀回来，跨过这道坎。我从不怀疑你们的支持，也希望你们知道我与你们同在。科比遭遇同样伤病时说得最好："世界上比跟腱断裂严重的挑战多了去了。别自怨自艾，寻找希望，带着不变的信念继续奋斗。"太对了，我会竭尽全力复健。

我能走到今天绝非偶然，是日复一日的自我鞭策。这份感激才是最重要的——感谢每段造就我的经历，感谢篮球世界的厚爱。这不是"必须承受"的磨难，而是"有幸经历"的洗礼。等着看我如何王者归来吧，给我点时间，我定会抖落尘土，做回最强的哈利伯顿。

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箴言3:5-6："你要专心仰赖耶和华，不可倚靠自己的聪明；在你一切所行的事上都要认定他，他必指引你的路。"