We think it's more money, material possessions, my students think it's, you know, perfect grades.

我們認為更多的是金錢和物質財富，而我的學生則認為，你知道的，是完美的成績。

The sad thing is that the research shows that a lot of those intuitions are just dead wrong.

可悲的是，研究表明，很多直覺都是大錯特錯的。

As a professor, I started to see on campus the mental health crisis that we hear so much about in the news, but I was really seeing it in the trenches.

作為一名教授，我開始在校園裡看到我們在新聞中經常聽到的心理健康危機，但我真正看到的是在戰壕裡。

Students who were too depressed to function, or having panic attacks because they were waiting for their grades, or worried about their internships.

有的學生因為情緒低落而無法正常工作，有的學生因為等待成績而恐慌發作，有的學生因為擔心實習而憂心忡忡。

I just realized that students needed some help to navigate the kind of mental health challenges that they were facing, and I thought the science of psychology really could provide them with some help.

我意識到，學生們需要一些幫助來應對他們所面臨的心理健康挑戰，而我認為心理學確實可以為他們提供一些幫助。

I've heard from mothers who've given this class to teens who are really struggling, who are feeling suicidal, and they feel like the tips that they've learned together as a family has really kind of improved things and really helped people.

我曾聽一些母親說過，她們給那些正在苦苦掙扎、有自殺傾向的青少年上過這門課，她們覺得一家人一起學習的技巧真的改善了很多事情，也真的幫助了很多人。

People who are in really pretty serious mental health crisis.

處於非常嚴重的心理健康危機中的人。

One of my favorite responses that we've received was from an elderly learner who wrote and said, you know, I'm in my 80s, this is the first online class I've taken, even in my 80s, you know, these tips have been helping me, reminding me to spend more time with my grandkids and to spend more time being social.

我們收到的我最喜歡的回覆之一是一位老年學員寫來的，他說："我已經 80 多歲了，這是我上的第一堂在線課程，即使我已經 80 多歲了，這些提示也一直在幫助我，提醒我花更多的時間陪孫子孫女，花更多的時間社交。

One of the most common critiques I get when I tell people I teach a class on the science of happiness is, wait, really?

當我告訴別人我教授一門關於幸福科學的課程時，最常見的責備之一就是：等等，真的嗎？

That's a science?

這是一門科學？

I mean, when we think of happiness, we often think of something that's kind of ephemeral, or even hokey, or kind of, you know, granola, hippy-dippy stuff.

我的意思是，當我們想到幸福時，我們往往會想到一些短暫的東西，甚至是虛偽的東西，或者是一種，你知道的，燕麥片，嬉皮的東西。

But what separates the platitudes from the scientific version of seeking happiness is the science part.

但是，將陳詞濫調與科學版的追求幸福區分開來的是科學部分。

Research shows the kinds of things we really can be doing.

研究表明，我們確實可以做些什麼。

By that we just mean, make a social connection.

我們的意思是，建立社交聯繫。

Like talk to someone who's in line with you at the coffee shop, or someone who's near you on your commute.

比如在咖啡店和你一起排隊的人哈拉，或者在上下班路上和你附近的人哈拉。

Many of us feel lonely all the time, which is surprising because we're often around other people.

我們中的許多人總是感到孤獨，這很令人吃驚，因為我們經常與其他人在一起。

We just don't try to make a connection with them.

我們只是不試圖與他們建立聯繫。

There's tons of scientific evidence that meditation has a host of positive effects.

大量的科學證據表明，冥想有很多積極的作用。

Meditation can help you improve your concentration, not just when you're meditating, but even afterwards.

冥想可以幫助你提高注意力，不僅在冥想時，甚至在冥想後。

But more importantly, meditation can improve your mood.

但更重要的是，冥想可以改善你的情緒。

It's a technique that can help us stop mind-wandering, this act of thinking about all these other We think having more choices makes us happier.

這是一種可以幫助我們停止胡思亂想的技巧，這種胡思亂想的行為就是我們認為有更多的選擇會讓我們更快樂。

This is another spot where our mind is wrong.

這也是我們的思維出錯的地方。

We'd be better off restricting our choices, and even limiting our freedom.

我們最好限制我們的選擇，甚至限制我們的自由。

It will improve our well-being much more than we expect.

它對我們福祉的改善遠遠超出我們的預期。

Every time we stick in an external reward into an activity we otherwise enjoy, it makes us enjoy that activity less.

每當我們在原本喜歡的活動中加入外部獎勵時，就會使我們對這項活動的喜愛程度降低。

It makes us less likely we'll do that activity in the absence of a reward.

在沒有獎勵的情況下，它讓我們不太可能去做這項活動。

And it kind of steals our joy.

這讓我們失去了快樂。

We forget that the quick five minutes it's going to take to reconnect with someone we care about is going to boost our mood incredibly.

我們忘記了，與我們關心的人重新建立聯繫的那短短五分鐘，會讓我們的心情無比愉悅。

It's going to reduce our loneliness and just make us feel more connected to the people we really care about.

這將減少我們的孤獨感，讓我們感覺與真正關心的人聯繫更緊密。

Research shows that jotting down three to five things that you're grateful for just every night can statistically improve your well-being in as short as two weeks.

研究表明，每晚記下三到五件讓你感激的事情，從統計學角度來看，可以在短短兩週內改善你的幸福感。

So if you want to feel better mentally, and to feel better physically, you need to get some shut-eye.

是以，如果你想在精神上和身體上都感覺更好，你就需要閉目養神。

The recommended amount is seven to eight hours a night, and it's best if you do it with a little bit of sleep hygiene.

建議的睡眠時間是每晚 7 到 8 個小時，而且最好能注意睡眠衛生。

Get rid of the phones before you go to bed, and really try to go to sleep at the same hour every night.

睡前扔掉手機，每晚儘量在同一時間入睡。

It feels a little bit old-fashioned, but it's the kind of thing that can start boosting your mood immediately.

雖然感覺有點老套，但這是一種能讓你立即開始提振情緒的方法。