I'm here today to answer your questions on Twitter.

今天我來回答你們在 Twitter 上提出的問題。

This is Happiness Support.

這就是 "幸福支持"。

["Happiness Support"]

["幸福支持"]

First up, at Simpy Samantha, who just found out that the key to happiness is a good sleep schedule.

首先是 Simpy Samantha，她剛剛發現幸福的關鍵在於良好的睡眠時間。

Who knew?

誰知道呢？

Well, the secret to happiness is not lots of sleep or even a good sleep schedule.

其實，幸福的祕訣並不在於大量的睡眠，甚至也不在於良好的睡眠時間。

One of the funny things about diet, nutrition, exercise, sleep, they don't actually bring happiness, but they do lower unhappiness, which can be your problem.

關於飲食、營養、運動、睡眠的一個有趣的現象是，它們實際上並不能帶來快樂，但卻能降低不快樂，這可能就是你的問題所在。

Now, it sounds like I'm splitting hairs, right?

現在，我聽起來像是在分辨是非，對嗎？

Most people think that unhappiness is the opposite of happiness.

大多數人認為，不快樂是快樂的反義詞。

It's not.

不是這樣的。

They're actually processed in different hemispheres of the brain.

實際上，它們是在大腦的不同半球進行處理的。

Happiness on one side, unhappiness on the other.

一邊是幸福，一邊是不幸。

The right side is negative basic emotions, and the way that we know this is because the left side of the face, which is controlled by the right side of the brain, is more active when we're feeling negative emotions.

右側是負面的基本情緒，我們之所以知道這一點，是因為由右腦控制的面部左側在我們感受到負面情緒時會更加活躍。

So, Simpy Samantha, my guess is that you've got some unhappiness in your life, and look, we all do.

所以，Simpy Samantha，我猜你的生活中一定有什麼不開心的事，聽著，我們都有。

Some of us have higher negative feeling levels than others.

我們中有些人的負面情緒水準比其他人高。

If you've got that and you want some relief, that's what's gonna bring it.

如果你有這樣的能力，並希望得到一些緩解，那就需要這樣做。

So, it won't make you happier.

所以，它不會讓你更快樂。

It's not the secret to happiness, but it sure is good for having less unhappiness.

這不是幸福的祕訣，但它確實能讓人減少不快。

Have a good night's sleep.

睡個好覺

Queen of Fire, 85.

火之女王，85

Does anyone ever experience depression or uncertainty after achieving a goal?

有沒有人在實現目標後感到沮喪或彷徨？

Oh, yes, yes, they do.

哦，是的，是的，他們會的。

This is the real riddle of happiness.

這才是真正的幸福之謎。

This is the satisfaction dilemma in a nutshell.

一言以蔽之，這就是 "滿意度困境"。

Yeah, if I get that watch, I'm gonna love it forever.

是啊，如果我買到那塊表，我一定會永遠愛它。

I get that car, I get that house, I get that relationship,

我得到了那輛車，我得到了那棟房子，我得到了那段感情、

I get that job, that money, that fill in the blank.

我得到了那份工作、那筆錢，填補了空白。

It's gonna be so great, and it is for a minute.

會很棒的，就一會兒。

Now, there's neurophysiology behind this, too.

現在，這背後也有神經生理學的原因。

There's a neuromodulator in the brain called dopamine, and you want it, you work for it, you're gonna get it.

大腦中有一種叫做多巴胺的神經調節劑，你想要它，你為它努力，你就會得到它。

Dopamine, dopamine, dopamine, you got it.

多巴胺、多巴胺、多巴胺，你懂的。

Oh, oh, I guess I need to start again.

哦，哦，我想我得重新開始了。

Here's just a little tiny way to think about how to solve that problem.

這裡有一個小小的方法來思考如何解決這個問題。

You, I, everybody, Mother Nature teaches us that to get satisfaction and keep it, you need to have more.

你、我、每個人，大自然母親都告訴我們，要獲得滿足感並保持這種滿足感，你需要擁有更多。

That's the wrong model.

這是錯誤的模式。

Your real satisfaction is all the things you have divided by all the things that you want.

你真正的滿足感是你所擁有的一切除以你想要的一切。

Now, you can try to increase your satisfaction permanently by having more, or you can work on the denominator of halves divided by wants.

現在，你可以嘗試通過擁有更多的東西來永久性地提高你的滿意度，或者你也可以在一半除以想要的東西的分母上下功夫。

You can work on wanting less.

你可以努力減少慾望。

That turns out to be the right formula.

事實證明，這個公式是正確的。

Shake it off, or shake it off, shake it off, I got it.

甩掉它，或者甩掉它，甩掉它，我知道了。

Shake it off asks, how do I practice gratitude when all I feel is sadness, frustration, and confusion?

甩掉它》問道：當我只感到悲傷、沮喪和困惑時，我該如何踐行感恩之心？

Back to your question.

回到你的問題上來。

How do I feel gratitude?

我如何才能心懷感激？

You decide to be grateful is the bottom line.

你決定感恩，這就是底線。

The brain kind of is in three parts.

大腦分為三個部分。

Not exactly this way, but just for reference, there's the ancient part that has all your motor functions and breathing and brain stem and spinal column.

不完全是這樣，但僅供參考，有一個古老的部分，擁有你所有的運動功能、呼吸、腦幹和脊柱。

Then you got the middle part, your limbic system, that takes signals from the outside world and takes that kind of machine language and turns it into feelings that happen to you.

然後是中間部分，即邊緣系統，它接收來自外部世界的信號，並將這種機器語言轉化為發生在你身上的感覺。

And then from there, it delivers those signals into the neocortex of the brain, the wrinkly part on the outside of your brain, the most evolved and amazingly human of which is the prefrontal cortex, a bumper of brain tissue right behind your forehead, and it gets these emotions and you decide what they mean and what you're supposed to do.

然後，它將這些信號傳遞到大腦的新皮質，也就是大腦外側的皺褶部分，其中最先進、最神奇的是前額葉皮質，它是位於前額後方的一大片腦組織，它獲取這些情緒，然後由你決定它們意味著什麼，你應該做什麼。

Now, a lot of people go through life in just kind of a limbic state, being delivered emotions.

現在，很多人的生活都處於邊緣狀態，情緒被傳遞。

And if you're sort of a limbic person, feeling like you're managed by these things, kind of hoping for the best, then your limbic system is in charge, but that's not your only option.

如果你是邊緣系統的人，感覺自己被這些東西管理著，有點希望最好的結果，那麼你的邊緣系統就會掌權，但這不是你唯一的選擇。

You can be in charge yourself, but what you have to do is to experience your emotions in the prefrontal cortex of your brain, and it's a very simple process if you put your mind to it.

你可以自己做主，但你要做的是在大腦前額葉皮層體驗你的情緒，只要你用心，這是一個非常簡單的過程。

It's called metacognition.

這就是所謂的元認知。

Metacognition means being aware of your emotions and your thinking.

元認知意味著意識到自己的情緒和思維。

This is what humans are uniquely available to do.

這正是人類獨有的能力。

My dog, Chucho, he's not metacognitive.

我的狗楚喬，它沒有元認知能力。

He can't be.

他不可能是。

He feels it, he does it.

他感受到了，他做到了。

He sees the cookie, he eats the cookie.

他看到餅乾，就會吃掉餅乾。

But I can actually deliver that information to my prefrontal cortex and make an executive decision about what I'm going to do, notwithstanding my feelings.

但實際上，我可以將這些資訊傳遞到我的前額葉皮層，並做出一個關於我要做什麼的執行決策，而不管我的感受如何。

Here's what I ask my students to do at Harvard.

以下是我在哈佛要求學生做的事情。

I ask them to make a gratitude list on Sunday nights.

我要求他們在週日晚上列出一份感恩清單。

They make a list of the five things they're most grateful for.

他們列出自己最感激的五件事。

Then every night during the rest of the week, take five minutes and look at your gratitude list.

然後，在本週剩下的時間裡，每天晚上花五分鐘看看你的感恩清單。

Sundays, update your list.

週日，更新你的清單。

In 10 weeks, you're gonna be between 15 and 25% happier because you decided to be grateful.

十週後，你會因為決定心存感激而快樂15%到25%。

You managed your emotions so they didn't manage you, and if you do that, it's a game changer.

你管理好自己的情緒，情緒就不會管理你，如果你做到了這一點，就能改變遊戲規則。

Being in charge, you're never gonna be the same.

作為負責人，你永遠不會和以前一樣。

Hayes1136, pretty rabbit.

Hayes1136, 漂亮的兔子。

As I lay here, I wonder what is the true meaning of happiness?

躺在這裡，我想知道幸福的真諦是什麼？

Happiness is actually a combination of three identifiable things that we all need and we all want in both balance and abundance.

幸福其實是三種可識別事物的組合，我們都需要，我們都想要平衡和豐富。

These are the macronutrients of happiness.

這些都是幸福的宏量營養素。

Your Thanksgiving dinner is protein, carbohydrates, and fat.

您的感恩節晚餐包含蛋白質、碳水化合物和脂肪。

Your happiness is enjoyment, satisfaction, and purpose.

你的幸福就是享受、滿足和目標。

Enjoyment is not just pleasure, it's pleasure with consciousness.

享受不僅僅是快樂，而是有意識的快樂。

It's using your prefrontal cortex.

這是在利用你的前額葉皮層。

Satisfaction is the joy that you get from a job well done.

滿意是你從出色完成工作中獲得的喜悅。

It's your reward for striving, for working, for even suffering.

這是你努力奮鬥、工作甚至受苦的回報。

Purpose, what's that?

目的，那是什麼？

Well, that's really a question of finding coherence in your life, finding goals in your life, finding significance in your life.

嗯，這其實是一個在生活中尋找連貫性、在生活中尋找目標、在生活中尋找意義的問題。

If you have those three things, you have happiness.

如果你擁有這三樣東西，你就擁有了幸福。

George Stiles asks, is happiness connected to having a purpose?

喬治-斯蒂爾斯（George Stiles）問道：幸福與有目標有關嗎？

Purpose is literally one of the macronutrients of happiness, but it's a weird one.

目標是幸福的主要營養素之一，但這一營養素很奇怪。

It's actually hard to figure out even what it is.

實際上，連它是什麼都搞不清楚。

If you're feeling like life doesn't have enough purpose, that life doesn't have enough meaning, answer the following two questions.

如果你覺得生活沒有足夠的目標，生活沒有足夠的意義，請回答下面兩個問題。

Why am I alive?

我為什麼活著？

And for what would I be willing to die?

我願意為了什麼而死？

If you don't have an answer to one or both of those questions, you're gonna have an existential crisis.

如果你對其中一個或兩個問題都沒有答案，你就會有生存危機。

And you need to go in search with your life of an answer to those two questions.

你需要用生命去尋找這兩個問題的答案。

I'm not gonna tell you what those answers are.

我不會告訴你答案是什麼。

They're different for different people.

不同的人有不同的感受。

So yes, does purpose lead to happiness?

那麼，是的，目的會帶來幸福嗎？

Oh yeah.

哦，是的。

How do you find your purpose?

如何找到自己的目標？

Answer those two questions.

回答這兩個問題。

Find the answer to those two questions.

找出這兩個問題的答案。

That's your assignment.

這就是你的任務。

Said Afati, can social media cause depression?

阿法蒂說，社交媒體會導致抑鬱症嗎？

Yes, so it seems.

是的，看起來是這樣。

Here's the basic bottom line.

以下是基本的底線。

Social media is like the junk food of social life.

社交媒體就像是社交生活中的垃圾食品。

High calories, low nutrition.

高熱量，低營養。

You're starving for this neuropeptide called oxytocin.

你渴望獲得一種叫做催產素的神經肽。

It bonds people together.

它將人們緊密聯繫在一起。

You get almost none of it when you don't have touch and eye contact.

如果沒有接觸和眼神交流，你幾乎什麼也得不到。

But you crave more and more social contact when you've been on social media for so long so you binge it.

但長期使用社交媒體後，你會渴望越來越多的社交接觸，所以你會狂玩社交媒體。

It's basically like binging French fries and then wondering why you feel crummy and you're gaining weight but you're not getting your nutrition.

這基本上就像大吃薯條，然後想知道為什麼你感覺很糟糕，體重增加了，但你卻沒有攝入營養。

Here's the deal.

事情是這樣的

If you're gonna use social media, make sure it only ever compliments your in-person relationships.

如果你要使用社交媒體，請確保它只能為你的人際關係錦上添花。

And you use it very sparingly.

而且你用得很少。

I'm talking about a total of 30 minutes a day across all platforms and never, ever, ever, ever substituting for an in-person friendship.

我說的是每天在所有平臺上總共花費 30 分鐘，永遠、永遠、永遠、永遠都不能取代面對面的友誼。

If it substitutes for any friendship or goes outside of those bounds, it's gonna lower your happiness.

如果它取代了任何友誼，或者超出了這些界限，就會降低你的幸福感。

Pooja Esquoial.

Pooja Esquoial.

Gotta get the middle initial, I know.

我知道，必須要有中間首字母。

How does age affect happiness?

年齡如何影響幸福？

And she encloses a graph.

她還附上了一張圖表。

And what it does is it looks at different ages the average happiness level in a particular country at a particular time.

它所做的就是在不同的年齡段，研究特定國家在特定時間的平均幸福水準。

And it looks the same every place.

而且每個地方看起來都一樣。

What do you think is gonna happen if let's just say you're in your late 20s?

如果我們假設你 20 多歲，你覺得會發生什麼？

Are you gonna be happier or unhappier in 10 years?

10 年後你會更幸福還是更不幸？

Now, most people watching me are optimists.

現在，大多數關注我的人都是樂觀主義者。

Most people think they're gonna be happier at 38 than they were at 28.

大多數人都認為自己 38 歲時會比 28 歲時更幸福。

And the reason is because they always have these goals and they think that they're gonna meet their goals.

原因是他們總是有這樣那樣的目標，他們認為自己一定能實現目標。

Most people think they're gonna get happier as they get older and it's gonna reach a max point and then it's gonna head back down again.

大多數人認為，隨著年齡的增長，他們會變得越來越快樂，快樂會達到一個最高點，然後又會回落。

The truth is exactly the opposite.

事實恰恰相反。

Most people, on average, they get a slight diminution of their happiness from their early 20s until their late 40s, early 50s.

平均而言，大多數人從 20 歲出頭到 40 歲末 50 歲初，幸福感會略有下降。

But it's like eight to seven on a one to 10 scale.

但從一到十的比例來看，大概是八到七。

This is not a huge problem.

這不是什麼大問題。

Noticeable, but not horrible.

明顯，但不可怕。

Then in your early 50s, it turns around and you start back up again.

到了 50 歲出頭，情況發生了逆轉，你又開始了新的生活。

And almost everybody actually gets increasing happiness from their early 50s until about 70, except two groups.

實際上，除了兩類人之外，幾乎每個人從 50 歲出頭到 70 歲左右都會越來越幸福。

People who have unremediated mental illness and people who have untreated substance use disorders.

未經治療的精神疾病患者和未經治療的藥物使用障礙患者。

So if this is you, get treated for anxiety and depression and mood disorders and get treated for addiction.

是以，如果你是這樣的人，請接受焦慮、抑鬱和情緒障礙的治療，並接受成癮治療。

All right, next question comes from at laughing all the way.

好了，下一個問題來自 "一路歡笑"。

How do we adjust our expectations as we age?

隨著年齡的增長，我們該如何調整自己的期望值？

That's a good one.

說得好

One of the things that actually gets better and better and better as you age is your expectations about the future because you understand how things work.

實際上，隨著年齡的增長，你對未來的預期會越來越好，因為你瞭解事情是如何運作的。

There's this tyranny that people don't understand until they're usually a little after 50 years old.

人們通常要到 50 歲以後才會明白這種暴政。

They think that if they get that thing that they want, they're gonna get it and they're gonna enjoy it and it's never gonna go away.

他們認為，如果他們得到了想要的東西，他們就會得到它，他們就會享受它，它永遠不會消失。

And then it does.

然後它就這樣做了。

They also think that if something bad happens to them, that they're gonna stay in a bad mood or sad or angry or afraid forever.

他們還認為，如果發生了什麼不好的事情，他們就會永遠心情不好，或悲傷，或憤怒，或害怕。

Here's what you learn after 50.

50 歲之後，你會學到什麼？

Nothing lasts and it doesn't matter.

沒有什麼是持久的，也沒有什麼是重要的。

There's a thing that all biologists talk about, which is homeostasis, the tendency of every biological process to go back to its equilibrium.

所有生物學家都在談論一件事，那就是 "平衡"，即每個生物過程都有回到平衡狀態的趨勢。

Well, it works emotionally as well.

在情感上也是如此。

Your anger, your sadness, your disgust, your fear, your joy, your interest, those things don't last for good and for bad.

你的憤怒、你的悲傷、你的厭惡、你的恐懼、你的喜悅、你的興趣，這些東西不會因為好壞而持久。

Your heart is broken, it won't last.

你的心碎了，它不會長久。

When you figure that out, this is power.

當你明白了這一點，這就是力量。

And if you harness that, every year's better than the last.

如果你能駕馭它，每年都會比上一年更好。

Or it can be.

也可以是

Next up, this one's from Father Poster.

下一個是海報之父的作品。

And I'm just gonna take a wild guess that this is actually not a priest.

我大膽猜測，這其實不是一個牧師。

How do I transcend from my mortal anguish?

我怎樣才能擺脫凡人的痛苦？

Sounds to me like Father Poster is a little afraid of dying.

在我看來，海報父親好像有點怕死。

But we're all afraid of our own version of dying.

但我們都害怕自己的死亡。

There's a meditation that the Theravada Buddhists do.

小乘佛教徒會做一種冥想。

If you go to a monastery, a Buddhist monastery in the southern tier of Asia, especially East Asia, in Thailand or Vietnam or Myanmar, you'll find pictures of corpses in various states of decay and that the monks have to ponder.

如果你去亞洲南部，特別是東亞的泰國、越南或緬甸的佛教寺院，你會發現各種腐爛狀態的屍體圖片，僧侶們不得不對此進行思考。

And they have to say, that is me, and that is me.

他們必須說，這就是我，這就是我。

What are they doing?

他們在做什麼？

They're doing what's called the Maranasati death meditation.

他們在進行所謂的馬拉那薩提死亡冥想。

Walk yourself through that.

帶你自己去看看。

Why?

為什麼？

Because you're gonna accustom yourself to that sort of surreal experience of your own death as you see it.

因為你會讓自己習慣於那種超現實的體驗 你看到自己的死亡。

How do I transcend my mortal anguish?

我該如何超越凡人的痛苦？

By leaning into my mortal anguish.

通過傾聽我致命的痛苦。

You beat fear by experiencing the fear and making it ordinary.

戰勝恐懼的方法就是體驗恐懼，讓恐懼變得平常。

And it will no longer be a ghost.

它將不再是幽靈。

And it will no longer be a problem.

這將不再是一個問題。

At third eye, prion.

第三隻眼，朊病毒。

So I've been working on being present.

所以，我一直在努力做到 "在場"。

To be present means to be here now.

存在意味著現在就在這裡。

That's the words that Ram Dass used to talk about.

這是拉姆-達斯經常掛在嘴邊的話。

We have a special kind of language that we put on that now.

我們現在有一種特殊的語言。

It's called being mindful.

這就是所謂的 "用心"。

Mindfulness is hard because we're time travelers.

正念很難，因為我們是時間旅行者。

You're thinking about the past, you're thinking about the future.

你在思考過去，你在思考未來。

The average person, by the way, spends 30 to 50% of their time thinking about the future.

順便說一句，普通人有 30% 到 50% 的時間都在思考未來。

That's unbelievable.

真是難以置信。

You're not here now.

你現在不在這裡

Think about how much you do that, by the way.

順便想想你是怎麼做的。

You go on vacation.

你去度假。

You're like, oh, I'm gonna make some memories.

你會想，哦，我要留下一些回憶。

So I'm gonna take a picture, picture, picture, picture, picture.

所以我要拍張照，拍張照，拍張照，拍張照。

You're thinking about now as if it were the past in the future when you're looking back on the present.

當你回顧現在的時候，你把現在當成了未來的過去。

That's unbelievable time travel.

這真是不可思議的時空旅行。

We do it all the time.

我們經常這樣做。

Here's the problem.

問題就在這裡。

You missed your life.

你錯過了你的人生

You missed it.

你錯過了

You know, the great Vietnamese Buddhist monk,

你知道，那位偉大的越南佛教僧侶、

Thich Nhat Hanh.

Thich Nhat Hanh.

Y'all have to read The Miracle of Mindfulness because it starts off with him describing what it's like to wash the dishes.

你們都得讀讀《正念的奇蹟》，因為一開始他就描述了洗碗的感覺。

I'm washing the dishes.

我在洗碗。

And I'm conscious of washing the dishes because if I don't think about washing the dishes,