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  • I'm Shawn Achor, the author of The Happiness Advantage

    我是尚恩艾科爾,哈佛最受歡迎的快樂工作學的作者

  • and a researcher in the field of the science of happiness.

    也是幸福科學領域的研究人員

  • I spent over a decade at Harvard trying to understand

    我在哈佛花了超過十年,試著了解

  • how we can increase levels of happiness in our own lives.

    我們如何在生活中提升快樂的程度

  • And what we found is we can actually learn practical tools for raising your levels of happiness

    我們發現,其實可以學習實用的方法來提升快樂的程度

  • to make it so that you not only feel greater levels of optimism and hope,

    來達成,所以你不僅提升正面思考的程度

  • But you start to believe your behavior matters.

    而且你開始意識到行為的重要

  • Raising your levels of optimism will not stop you from having MS,

    提升正面思考程度不能讓你避免得到多發性硬化症(MS, Multiple Sclerosis)

  • or stop someone you love from having MS.

    或讓你愛的人不得到同樣的病

  • What we're looking for, is how do we increase the quality of life that people have.

    我們所希望的是,找到提升人們生活品質的方法

  • I think we get happiness and success backwards. Most of us think, "if I get a job I'll feel happier.

    我想我們把幸福跟成功的順序顛倒了。 我們認為:如果我有工作,我就會快樂一點

  • I'll feel happy when I feel better."

    等我狀態好一點了,我就會快樂一點

  • In each of those moments happiness is off in the future, after success.

    在上述的時刻,快樂都是成功之後的未來式

  • But the problem is, success for the brain is a moving target. So every time you hit that success moment

    問題是,成功對大腦來說是變動目標。當你達到當初的成功目標

  • what does our brain do? Changes the goalpost of what success looks like.

    我們的大腦會怎麼做? 它改變當初預設成功的樣子

  • So you get into that school or you feel better for a little bit or you get that job

    你進入目標的學校、你覺得心情好一點,或你得到想要的工作

  • but that doesn't make us happy forever.

    都不會讓你永遠幸福

  • If you prioritize happiness now,

    如果你現在調整幸福的順序

  • if you raise your levels of optimism,

    提高正面思考程度

  • connect more deeply with your social support networks,

    跟你的家人、朋友(社會支持網絡)有更深的連結

  • and see stress as a challenge instead of as a threat,

    把壓力視為挑戰,而非威脅

  • we can then increase all of your success outcomes.

    我們就能提升成功的結果

  • The easiest step somebody can take, is if they're feeling depressed,

    最簡單的步驟,是當人們感到沮喪

  • or if they're feeling negative in the moment , their brain is constantly scanning for

    或有負面情緒的時候,大腦會持續搜尋

  • "what's going on wrong in my world?" If we can flip it, and get their brain to

    人們發生過的錯誤。如果我們可以避免,控制大腦

  • look for what's going on right in their world, some incredible things happen.

    尋找我們做過正確的事,令人難以置信的事會發生

  • If you just say out loud three things that you're grateful for, that are new that have

    如果你大聲說出三件過去24小時內新發生的

  • happened over the past 24 hours, and you keep this habit going for 21 days in a row,

    感謝的事,然後同樣的事持續21天

  • we can actually rewire your brain for higher levels of optimism.

    我們就可以用正面思考更新大腦

  • If you give me 2 minutes a day, we can get you to journal about

    每天給我2分鐘,我可以找關於

  • a meaningful experience, that transforms your brain's ability to look for meaning in your life.

    有意義的事如何改造大腦尋找生命意義能力的期刊

  • Or if we have you meditate for 2 minutes a day -- just watch your breath go in and out --

    或者你每天靜坐2分鐘,只要觀察自己的呼吸吐氣

  • we can actually rewire your brain to decrease the stress you feel from multitasking all day long.

    我們可以減低大腦一整天下來一心多用感到的壓力

  • My favorite thing to do

    我最喜歡做的

  • is to get somebody to write a 2-minute email praising or thanking somebody in their life.

    是叫一個人花2分鐘寫一封讚美或感謝他身邊某個人的email

  • If you can find a way of connecting to other people -- opening up to them, allowing them to be greater friends to you --

    如果你可以找到跟別人連結的方式,敞開心胸、讓他們成為你的好朋友

  • what we find is not only does that improve your own levels of happiness,

    我們發現,這樣做不只提升你自己的幸福程度

  • but it deepens that bond which is the greatest buffer against depression

    更加深人們的連結,那是面對憂鬱時的最佳緩衝

  • and the greatest source of meaning within our own lives.

    也是我們生命意義的最佳來源

  • Why don't we all just choose happiness? We have all the information, we have all the education

    為什麼我們不都選擇變得幸福?我們有全部所需的資訊、教育

  • but it doesn't create the transformation we want. The reason is something called activation energy.

    但這還不能創造我們希望的轉變,因為「活化性能量」

  • In order to catalyze a change in your life

    要催化生命中的轉變

  • it requires an initial investment of energy. But if we lower the amount of energy

    需要一開始能量的投入,但如果我們讓它降低

  • -- that barrier to you doing a new positive habit -- we can significantly increase your likelihood of doing it.

    這是讓你養成正向習慣的阻礙,但能大大提升你去實行的可能性。

  • For me one of the things I wanted to do was I wanted to start exercising in the morning

    依我的例子,我想要開始在早上運動

  • but I could not get myself to do it. So I made it 20 seconds easier in the morning

    但我沒辦法逼自己達成,所以我前一晚穿著運動服睡覺

  • to go exercise. By just going to sleep in my gym clothes.

    讓隔天早上輕鬆20秒

  • And what I found was, when I woke up in the morning, the path of least resistance

    我發現,當我起床時,抵抗的過程

  • moved away from just staying in the bed towards wanting to go exercise.

    從賴床變成想起床做運動

  • When we're feeling overwhelmed, that's usually because our brains are overloaded with information.

    當我們覺得無力招架,通常是因為我們的大腦充斥著過多資訊

  • So one of the things I actually have people do

    這時候我會叫大家

  • when they feel overwhelmed is to actually just write out a list of all the things that

    確實地寫下他們感到

  • they're stressed or worrying about, then pick one action that you know you could

    壓力或擔心的事情清單,然後採取知道可以減輕

  • do to decrease your stress on one of those. And as soon as your brain accomplishes that

    其中一個壓力的措施,當你的大腦完成這項任務

  • small task, your brain records a victory. Once you've recorded a victory,

    它會紀錄這次成功,當這次成功被紀錄下來

  • it makes the next step easier, and then the next step easier,

    下一步就會輕鬆一點,後一步更輕鬆一點

  • and what we find is you can actually accomplish those huge audacious goals you've set for yourself

    我們發現,由一個自己可以控制的小步驟開始

  • by initially starting with the smallest manageable action that you can do.

    你會漸漸完成自己設下的遠大目標

  • If you're going to do one thing, I want you to smile. What we found is if you start to smile

    我希望你微笑,因為我們發現當你開始微笑

  • your brain actually releases neurochemicals that make you happier immediately.

    你的大腦立刻分泌讓你快樂的神經化學物質

  • Not only does it change your mindset, actually makes you more optimistic and makes you feel better

    這不只改變你的心情,也會讓想法正面,心情變好

  • but it ripples out to the people around you.

    進而影響你身邊的人

  • You want to see how powerful you actually are?

    你想看看其實自己多有影響力嗎?

  • Try something as simple as smiling.

    試試像微笑這樣簡單的事

  • Happiness is a choice. It's a choice about how we decide to focus our brain's attention in the world.

    幸福是種選擇,是種我們決定要大腦專注在什麼事情上的選擇

  • The more we can focus on the things that provide hope in our lives,

    我們越專注於生命中帶給我們希望

  • the ways that we can change our lives, the choices that we can make,

    改變我們生活的事情上,專注於我們做的選擇

  • the more powerful our brains become

    我們的大腦就會變得越有力量

  • And the happier we become.

    我們也會變得更幸福

I'm Shawn Achor, the author of The Happiness Advantage

我是尚恩艾科爾,哈佛最受歡迎的快樂工作學的作者

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A2 初級 中文 大腦 幸福 提升 快樂 成功 壓力

每天的事情。教育 (Everyday Matters: Educational)

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    Precious Annie Liao 發佈於 2021 年 01 月 14 日
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