Name: 想讓自己更快樂嗎？這五招學起來吧！(How to be happier in 5 steps with zero weird tricks | Laurie Santos)
Uploaded: 2024-02-10T21:01:30.000Z
Duration: 8 min 31 s

to 不定詞

You might assume that we are creatures that are built to be happy.

你可能會認為，我們是為快樂而生的生物。

But the sad thing is that we're really not wired for happiness.

但可悲的是，我們真的沒有獲得幸福的能力。

Natural selection honestly doesn't care how we feel.

老實說，自然選擇並不在乎我們的感受。

It really just wants us to survive and reproduce.

它其實只是想讓我們生存下去，繁衍後代。

And that doesn't necessarily involve being happier.

People are less happy than they ever have been.

，人們的幸福感比以往任何時候都要低。

In the United States, around 40% of college students report being too depressed to function most days.

在美國，約有 40% 的大學生表示自己大多數時候憂鬱到無法正常工作。

We see the same kind of thing in older individuals.

我們在老年人身上也能看到同樣的情況。

We have all these misconceptions when it comes to the simple things we could all be doing to feel better.

說到我們可以做的讓自己感覺更好的簡單事情，我們都有這些誤解。

I'm a professor of psychology at Yale University and host of the Happiness Lab podcast.

我是耶魯大學的心理學教授，也是幸福實驗室播客的主持人。

In order to feel happier, we really need to come to terms with the fact that our mind is kind of lying to us.

為了讓自己更快樂我們真的需要接受這樣一個事實：我們的大腦在欺騙我們。

We experience what psychologists like Dan Gilbert and Tim Wilson have called miswanting.

我們會經歷丹-吉爾伯特（Dan Gilbert）和蒂姆-威爾遜（Tim Wilson）等心理學家所說的「錯誤渴望」。

Miswanting is the act of trying to go for certain things that we assume are gonna make us feel happy, but then they don't make us as happy as we think.

錯誤渴望是一種我們試圖去追求某些我們認為會讓我們感到幸福的東西的行為。

Because there are these annoying features of the mind that cause us to get happiness wrong.

但是，它們並不像我們想象的那樣讓我們快樂，因為這些惱人的思維特徵會讓我們把快樂搞錯。

And one of the biggest annoying features of the mind is the fact that we all have these intuitions about the kinds of things we should be doing to feel better.

頭腦中最令人討厭的特徵之一就是，我們都有這樣的直覺：我們應該做什麼樣的事情來讓自己感覺更好。

But the research shows that many of those intuitions are just incorrect.

但研究表明，許多直覺都是不正確的。

So many of us think that if we just got more money, we'd feel happier.

我們許多人都認為，如果我們能得到更多的錢，我們就會感到更幸福。

But if you have enough money to put food on the table and a roof over your head, more money, is it gonna make you happier?

但是，如果你有足夠的錢來解決溫飽問題，更多的錢會讓你更快樂嗎？

Getting a promotion, material possessions, getting married. We kind of get the rolling stones idea wrong.

升職、物質財富、結婚......我們把漂泊不定的想法弄錯了。

We think the problem is that we can't always get what we want.

我們認為，問題在於我們不能總是如願以償。

But the problem is that if we got what we wanted, we probably still wouldn't be happy because we want the wrong things.

但問題是，如果我們得到了想要的東西，我們可能還是不會快樂，因為我們想要的東西是錯的。

A second annoying feature of the mind is the fact that we tend to not think in objective terms.

思維的第二個惱人特點是，我們往往不從客觀角度思考問題。

We tend to compare all our outcomes in life to something else.

我們傾向於將生活中的所有結果與其他事物進行比較。

This is what's known as setting a reference point.

We're constantly comparing what we have to other people.

我們總是在和別人比較自己擁有的東西。

Compare our salaries, compare our looks, compare how happy our marriage is, even compare how much sex we're getting.

比較我們的薪水，比較我們的長相，比較我們的婚姻有多幸福，甚至比較我們的性生活有多頻繁。

And that's a problem because it means we could be doing objectively quite well in life.

這是一個問題，因為這意味著我們客觀上可以在生活中做得很好。

But as long as there's somebody out there who's doing better than us, we're gonna feel bad.

但只要有人做得比我們好，我們就會感到難過。

Another annoying feature of the mind is that our minds tend to get used to stuff.

思維的另一個惱人特點是，我們的思維往往會習慣於一些東西。

When you first have an experience, it's glorious.

當你第一次有這樣的體驗時，它是光榮的。

But over time, you kind of get used to it.

This is what researchers call hedonic adaptation.

這就是研究人員所說的享樂適應。

It means that things that initially impact our happiness a lot, they stop having the same impact over time.

這意味著，最初對我們的幸福感影響很大的事情，隨著時間的推移，就不再有同樣的影響了。

There's an additional problem with hedonic adaptation, which is that we don't really know that it's happening and that leads to an additional bias that's known as the impact bias.

享樂適應還有一個額外的問題，那就是我們並不真正知道它正在發生，這就導致了一個額外的偏差，即所謂的影響偏差。

We assume that if something good happens, it's gonna impact our happiness a lot and for a really long period of time, but the evidence suggests it doesn't.

我們認為，如果有好事發生，就會對我們的幸福感產生很大的影響，而且會持續很長時間，但證據表明並非如此，

We're biased about the particular impact that any event might have on our happiness.

我們對任何事件可能對我們的幸福感產生的特定影響都存在偏見。

When we think about the annoying features of the mind, the bad news is that those mistakes seem to be built in.

當我們思考心靈的煩人特徵時，壞消息是這些錯誤似乎是內建的。

Everyone's walking around with minds that will inevitably miswant.

每個人都帶著不可避免地不想要的思想走來走去。

The real way to thwart our biases is to behave differently.

消除偏見的真正方法是採取不同的行為方式。

There's a whole set of practices I like to call rewirements.

我喜歡將一整套實踐稱為「重新佈線」。

All of us can engage with rewiring our own habits in order to change our behaviors and feel better.

我們每個人都可以參與重塑自己的習慣，以改變我們的行為，

When we think about the behaviors that we need to change as part of our requirements, there's one big one that comes up initially: social connection.

當我們考慮需要改變的行為作為我們的要求的一部分時，首先出現的是一個重要的問題：社交連結。

Every available study of happy people suggests that happy people are more social.

所有關於快樂的人的研究都表明，快樂的人更善於社交。

They physically spend time around other people and they tend to really prioritize time with their friends and family members.

他們會把時間花在別人身上，他們往往會把與朋友和家人在一起的時間放在首位。

Our lack of social connection really comes from the fact that we have this strong intuition that it kind of doesn't matter.

我們缺乏社會聯繫的真正原因是，我們有一種強烈的直覺，認為這並不重要。

There's lots of work by Nick Epley for a bias that's known as under sociality.

尼克-埃普利（Nick Epley）針對一種被稱為「社會性不足ㄉ』的偏見進行了大量研究。

We just systematically misestimate how good social connection will feel.

我們只是系統性地誤導了社會聯繫的良好感覺。

Instead of scrolling through social media, use your phone to actually be a phone and call someone that you care about.

不要瀏覽社交媒體，而是使用你的手機來真正打電話給你關心的人。

These simple acts of connecting in real life ideally, but especially in real-time can significantly improve well-being.

這些簡單的現實生活中的聯繫行為，尤其是即時聯繫，可以顯著改善幸福感。

Another behavior that we know really affects our happiness is doing nice things for other people, trying to become a little bit more other-oriented.

我們知道真正影響我們幸福的另一種行為是為他人做好事，努力變得更加以他人為中心。

This is a spot where we have seriously incorrect intuitions.

在這一點上，我們的直覺嚴重錯誤。

We often think that self-care is the path to happiness.

我們常常認為，自我保健是通往幸福之路。

But the evidence really suggests that happy people are much more other-oriented. They're donating more money to charity, they're spending their time volunteering for others.

但有證據表明，快樂的人更注重他人，他們會向慈善機構捐贈更多的錢，他們會把時間花在為他人做義工上。

Another way that we can rewire our happiness is to change our thought patterns.

另一種重塑幸福感的方法是改變我們的思維模式。

Do we have a mindset of paying attention to all the negative things, all the hassles in life or do we have a mindset that focuses more on the blessings?

我們的心態是關注生活中所有負面的事情和麻煩，還是更關注祝福？

Lots of evidence suggests that happy people focus on the blessings.

很多證據表明，快樂的人注重祝福。

If you tend not to do that naturally, you can change that thought pattern.

如果你往往不會自然而然地這樣做，你可以改變這種思維模式。

One fantastic way to do this is simply to just write down 3 to 5 things you're grateful for every night.

一個絕妙的方法是簡單地說，就是每晚寫下 3 到 5 件讓你感激的事情。

And this practice can improve your well-being in as little as two weeks.

這種做法可以在短短兩週內改善你的健康狀況。

Another thought pattern that we can engage to feel happier is paying attention to the good stuff in life.

另一種讓我們感覺更快樂的思維模式是關注生活中的美好事物。

One of the reasons our good circumstances don't necessarily lead to happiness is we tend not to notice them.

好的環境不一定會帶來幸福，原因之一是我們往往不會注意到這些環境。

We'll buy a delicious latte that we should be paying attention to and savoring and really enjoying.

我們會買一杯美味的拿鐵咖啡，而我們應該關注它、品味它、真正享受它。

But we just kind of chug it while we're checking our email.

但我們只是在查看郵件時喝上幾口。

The act of savoring is moving towards paying attention to the good things in life a little bit more.

品味的行為正在朝著更專注於生活中美好事物的方向發展。

A final way we can rewire our behavior is to make changes in our bodies.

我們重新調整行為的最後一個方法是改變我們的身體。

We often forget that bodies are connected to minds, but they really are.

我們常常忘記身體與心靈是相通的，但它們確實是相通的。

And that means that a really quick way to change how we're feeling emotionally is simply moving our body a little bit more.

這意味著改變我們情緒感受的一個真正快速的方法是多移動我們的身體。

Exercise is intricately connected to our mental health, and it's important to note that this isn't like running a marathon.

運動與我們的心理健康密切相關，值得注意的是，這與跑馬拉松不同。

This is simply just getting your body to move around a little bit more.

這只是讓你的身體活動得更多一些。

Even as much as like 20 minutes a day can really improve your well-being.

即使每天只有 20 分鐘，也能真正改善你的健康。

These so called rewirements, they're really useful removing from not feeling so good at the time to flourishing a little bit more.

這些所謂的重新佈線確實非常有用，可以消除當時感覺不太好的情況，讓自己更繁榮一點。

This is not necessarily the tools that you might use if you're facing a really serious mental disorder.

如果你面臨的是非常嚴重的精神障礙，這不一定是你可能會使用的工具。

Sometimes people think like, "Oh I'm suicidally idiating, I should do a gratitude list or so."

有時人們會想：「哦，我有自殺傾向，我應該寫一份感恩清單之類的。」

It's like, no, no, no, that's an acute emergency.

And you should really get a special, more acute kind of care. You should see a psychotherapist.

你應該得到特殊、更敏銳的護理。 你應該去看心理治療師。

Rewirements are just yet another tool in the tool kit that we can all use to be improving our own well-being.

重新佈線只是工具箱中的另一個工具，我們都可以用它來改善自己的福祉。

We're going to have moments of anger, we're going to have moments of sadness, we're going to have moments of fear or frustration or overwhelmed.

我們將會有憤怒的時刻，我們將會有悲傷的時刻，我們將會有恐懼、沮喪或不知所措的時刻。

Our negative emotions are signals that are telling us something really important.

我們的負面情緒是一種信號，它告訴我們一些非常重要的事情。

Our sadness is there to tell us, "Hey, you're missing something in life. You might need to make changes. You might need to reach out to a friend."

我們的悲傷會告訴我們：「嘿，你的生活中缺少了什麼。你可能需要進行改變。 你可能需要向朋友求助。」

Negative emotions are normative in certain circumstances.

負面情緒在某些情況下是正常的。

所以我們不應該希望它們消失。

We just need to be able to regulate them in positive ways.

我們只需要能夠以正面的方式調節它們。

The key, though, is that you have to put these strategies into practice.

但關鍵是，你必須將這些策略付諸實踐。

It turns out that knowing from a cognitive science perspective, it's not half the battle.

事實證明，從認知科學的角度來看，這還不是成功的一半。

The real work is putting the things you learn into practice.

真正的努力是將你學到的東西付諸實踐。

When we understand the right things to do and put those things into practice, we really can significantly change our levels of happiness.

當我們瞭解了正確的做法並將其付諸實踐時，我們真的可以大大改變我們的幸福水準。