Summary · 摘要
On Dan Harris’s 10% Happier podcast, retired physician Dr. Gabor Maté joins to offer practical tools for breaking the “automatic habits” — scrolling, bingeing, self-medicating — that quietly erode our sense of agency. Drawing on his decade-plus treating addiction in Vancouver’s Downtown East Side and his own lived experience with ADHD, Maté reframes addiction less as a question of “why the behavior” and more as a question of what pain the behavior is trying to soothe. The conversation moves from understanding our addictive tendencies and scattered minds toward concrete responses.
The episode lays out practices for reclaiming attention and self-regulation: conscious harm reduction, the stance of “Compassionate Curiosity,” and “re-parenting” the nervous system. Maté also discusses the link between ADHD and addiction, and how both can be approached with the same compassionate, non-judgmental inquiry rather than shame or willpower alone.
在丹·哈里斯主持的《10% Happier》播客中，退休医生加博尔·马泰受邀分享一些实用工具，用来打破那些悄悄侵蚀我们自主感的”自动化习惯”——刷屏、暴食、自我麻醉。马泰借助他在温哥华东区十余年治疗成瘾者的经验，以及自身与注意力缺陷多动障碍（ADHD）共处的亲身体会，重新框定了成瘾：与其追问”为什么会有这种行为”，不如追问这种行为试图安抚的是何种痛苦。对话从理解我们的成瘾倾向与涣散心绪，逐步走向具体的应对之道。
本集梳理了一系列夺回注意力与自我调节能力的实践：有意识的减害、“慈悲的好奇”姿态，以及对神经系统的”再养育”。马泰还谈到 ADHD 与成瘾之间的关联，以及如何用同样慈悲、不评判的探询去面对二者，而非仅仅依靠羞耻感或意志力。
Key points · 要点
The episode offers practical strategies for dealing with both our addictive tendencies and our scattered minds. 本集提供应对成瘾倾向与涣散心绪的实用策略。
The real question about addiction is not “why the behavior?” but what need or pain the behavior is meeting. 关于成瘾，真正该问的不是”为什么有这种行为？“，而是这种行为在满足什么需求、安抚什么痛苦。
Maté speaks about his own relationship with ADHD as part of the conversation. 马泰在对话中谈及自己与 ADHD 的关系。
He addresses the relationship between ADHD and addiction. 他探讨了 ADHD 与成瘾之间的关联。
The conversation introduces tools for conscious harm reduction. 对话介绍了有意识减害的工具。
A central practice is “Compassionate Curiosity” — meeting one’s own behavior with inquiry rather than judgment. 一个核心实践是”慈悲的好奇”——以探询而非评判来面对自己的行为。
“Re-parenting” practices are offered as a way to soothe and regulate the nervous system. 本集提出”再养育”实践，作为安抚并调节神经系统的方法。
Selected quotes · 摘引
No verbatim transcript available — no quotes. · 无逐字稿，故不摘引。
People & works · 人物与著作
Dan Harris — host of the 10% Happier podcast; conducts the interview. 丹·哈里斯 —— 《10% Happier》播客主持人，本次访谈的访问者。
Gabor Maté — retired physician and bestselling author; guest, speaking on addiction, ADHD, and self-regulation. 加博尔·马泰 —— 退休医生、畅销书作者；本集嘉宾，谈论成瘾、ADHD 与自我调节。
In the Realm of Hungry Ghosts — Maté’s award-winning book on addiction, cited in his bio. 《在饿鬼的领域》（In the Realm of Hungry Ghosts）—— 马泰关于成瘾的获奖著作，见于其简介。
The Myth of Normal — book by Maté, listed as an additional resource. 《正常的迷思》（The Myth of Normal）—— 马泰的著作，列为延伸资源。
Scattered Minds — book by Maté on ADHD, listed as an additional resource. 《涣散的心智》（Scattered Minds）—— 马泰关于 ADHD 的著作，列为延伸资源。
“Compassionate Curiosity” — the practice of meeting one’s behavior with inquiry instead of judgment, discussed in the episode. “慈悲的好奇” —— 以探询而非评判面对自身行为的实践，本集讨论的方法。
Source · 来源
- Original · 原始链接: https://podcasts.apple.com/us/podcast/gabor-mat%C3%A9-five-steps-to-stop-scrolling-bingeing-and/id1087147821?i=1000759104895&uo=4
- Channel/Show · 频道/节目: 10% Happier with Dan Harris · published 2026-04-06