Name: ハーバードの教授だけど「幸せについて」質問ある？ | 技術支援 | WIRED Japan (ハーバードの教授だけど「幸せについて」質問ある？ | Tech Support | WIRED Japan)
Uploaded: 2024-05-29T14:01:36.000Z
Duration: 13 min 20 s

I'm Arthur Brooks, a professor at Harvard University and the happiness columnist at The Atlantic.

我是亞瑟-布魯克斯，哈佛大學教授，《大西洋月刊》幸福專欄作家。

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。

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。

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。

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.

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。

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。

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？

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.

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。

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。

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。

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？

You decide to be grateful is the bottom line.

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。

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.

我的狗楚喬，它沒有元認知能力。

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。

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。

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.

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。

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。

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。

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.

那麼，是的，目的會帶來幸福嗎？

Said Afati, can social media cause depression?

阿法蒂說，社交媒體會導致抑鬱症嗎？

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ハーバードの教授だけど「幸せについて」質問ある？ | 技術支援 | WIRED Japan (ハーバードの教授だけど「幸せについて」質問ある？ | Tech Support | WIRED Japan)

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