You might ask yourself, how can somebody be a professor of a feeling?

你可能會問自己，怎麼會有人成為情感教授呢？

The truth is that it's so much more than that, and yet most people don't know that.

事實上，它遠不止這些，但大多數人並不知道這一點。

Everybody wants to be happier, I mean, not everybody acts like they do, but everybody wants to be happier, deep in their souls, I do believe, but most people don't know how to define it.

每個人都希望自己更快樂，我是說，不是每個人都表現得很快樂，但每個人的靈魂深處都希望自己更快樂，我相信這一點，但大多數人不知道如何定義快樂。

I ask my students at the university, what is happiness?

我在大學裡問我的學生，什麼是幸福？

And many of them will say, well, it's the feeling that you get when dot, dot, dot.

很多人會說，這就是點、點、點時的感覺。

As a matter of fact, they all talk about feelings at the very beginning, and I say no, no, no.

事實上，他們一開始都談到了感情，我說不，不，不。

That's not the true definition of happiness.

這不是幸福的真正定義。

It's so much more than that.

它遠不止這些。

If I asked you, what's the definition of the Thanksgiving dinner?

如果我問你，感恩節大餐的定義是什麼？

You wouldn't say, it's the smell of the turkey.

你不會說，這是火雞的味道。

No, that's an indication that there's something special going on in the kitchen.

不，這說明廚房裡發生了一些特別的事情。

It's an indication that dinner's coming, and the happiness feeling that you get is an indication of a much deeper psychological and even neuroscientific phenomenon.

這表明晚餐就要來了，而你的幸福感則表明了一種更深層次的心理甚至神經科學現象。

Happiness is a combination of three big things.

幸福是三件大事的結合。

They're kind of like the macronutrients in food, you might say.

可以說，它們有點像食物中的宏量營養素。

If I ask you to define the Thanksgiving dinner, you might say it's proteins, carbohydrates, and fat, and you would be right.

如果我讓你給感恩節大餐下個定義，你可能會說它是蛋白質、碳水化合物和脂肪，你說得沒錯。

And similarly, if I ask you the definition of happiness and you're getting it correctly, you would say it's a combination of three things, enjoyment, purpose, and satisfaction.

同樣，如果我問你 "幸福 "的定義，而你又能正確理解的話，你會說它是三件事的結合：享受、目的和滿足。

Now, each one of these things has a big literature unto itself.

現在，這些事情本身都有很大的文學價值。

There are people studying each one of these things.

這些事情都有人在研究。

They're not obvious.

它們並不明顯。

Enjoyment, for example, is not the same thing as pleasure.

例如，"享受 "與 "快樂 "並不相同。

Maybe you'll see that in the dictionary, but it's not true.

也許你會在字典裡看到這句話，但事實並非如此。

Pleasure is something that happens to you.

快樂是發生在你身上的事情。

It runs through a very ancient part of your brain called the limbic system.

它流經大腦中一個非常古老的部分，叫做邊緣系統。

It's a reward for something that happens automatically so that you'll do something again and again.

這是對自動發生的事情的獎勵，這樣你就會一而再、再而三地做某件事情。

Enjoyment is an elevation of that, where you take pleasure, but you add your true humanity to it.

享受是一種昇華，你在享受快樂的同時，也將真正的人性融入其中。

You experience it with other people.

你和其他人一起體驗。

You move it literally to a different part of your brain called the prefrontal cortex, and there you can remember it, and it becomes a part of your happiness.

你會把它轉移到大腦的另一個部分，即前額葉皮層，在那裡你可以記住它，它也會成為你快樂的一部分。

If your Thanksgiving dinner gives you pleasure by filling your belly, the enjoyment comes from consuming that delicious dinner with your family members and the people that you love, thus becoming enjoyment and thus becoming part of your happiness.

如果說感恩節晚餐讓你填飽了肚子而感到愉悅，那麼這種愉悅則來自於與家人和你所愛的人一起享用這頓美味的晚餐，從而成為一種享受，進而成為你幸福的一部分。

Similarly, purpose and meaning are not quite so straightforward either.

同樣，目的和意義也不是那麼簡單。

Everybody knows that they want meaning in life, but they can't quite define it, and it's hard to find sometimes, isn't it?

每個人都知道自己想要人生的意義，但卻無法準確定義，有時很難找到，不是嗎？

But even beyond that, the great paradox of meaning is that as part of happiness, it requires suffering.

但除此之外，意義的最大悖論在於，作為幸福的一部分，它需要痛苦。

I ask people, when did you find your resiliency, who you were, the purpose in your life, and inevitably people talk to me about suffering, about challenges, about loss, about grief even.

我問人們，你是什麼時候找到自己的韌性的，你是誰，你生活的目的是什麼，人們不可避免地會跟我談論痛苦、挑戰、損失，甚至悲傷。

When their heart was broken, when somebody died that they loved and they survived, that's when they find their true meaning in life.

當他們的心碎了，當他們所愛的人死了，而他們卻活了下來，這時他們才找到了人生的真諦。

The irony of that is that happiness requires unhappiness to get meaning.

具有諷刺意味的是，幸福需要不幸福才能獲得意義。

Just like those first two, satisfaction is a bit of a paradox.

與前兩者一樣，"滿意 "也是一個悖論。

As a matter of fact, it's the most difficult of the elements of happiness for us to master.

事實上，這是我們最難掌握的幸福要素。

Satisfaction is the great question of life.

滿足是人生的大問題。

We want it.

我們想要

We try to get it, but we can't keep it.

我們想得到它，卻留不住它。

Now what is it?

現在是什麼？

Satisfaction is the joy at a job well done.

滿意是工作完成後的喜悅。

It's the reward for a goal met.

這是對實現目標的獎勵。

You know that feeling.

你知道那種感覺。

If you want to be satisfied, you'll be satisfied when you graduate from your university, when you marry the person that you love, when you get the house you've always dreamed about, when you retire after a long career, and then you'll finally be satisfied.

如果你想得到滿足，那麼當你大學畢業時，當你與心愛的人結婚時，當你得到夢寐以求的房子時，當你在漫長的職業生涯後退休時，你就會得到滿足。

You'll be joyful at the goal that you actually met, and furthermore, you'll be satisfied forever, right?

你會為自己真正達到的目標而喜悅，而且，你會永遠滿足，對嗎？

That's what your brain is telling you.

你的大腦就是這麼告訴你的。

That's what the marketing around you in the world tells you.

這就是你周圍世界的營銷告訴你的。

That's what Mother Nature tells you.

這是大自然告訴你的。

But it's wrong.

但這是錯的。

You know perfectly when you think about it a little bit that you hit your goals and they give you a whole bunch of joy, that's satisfaction, and then it wears off.

你要知道，當你稍微思考一下，你的目標實現了，它們會給你帶來一大堆快樂，這就是滿足感，然後它就會消失。

You get that car and that new car smell reminds you how wonderful it is, and a couple weeks later it's just a car.

你買了車，新車的味道會提醒你它有多好，但幾周後，它就只是一輛車了。

You move to California because you want the sunshine, you want the beautiful weather, and six months later you're driving around just cursing the traffic.

你搬到加州是因為你想要陽光，你想要美麗的天氣，但六個月後，你開車到處都在咒罵交通堵塞。

That seems like one of the cruelest fates in life, almost as if it were a hoax from Mother Nature, but it's not.

這似乎是人生中最殘酷的命運之一，幾乎就像是大自然母親的惡作劇，但事實並非如此。

It's actually part of Mother Nature's plan.

這其實是大自然母親計劃的一部分。

See, you can't keep satisfaction because you'd die if you stayed satisfied with those worldly things.

看，你不能一直滿足，因為如果你一直滿足於那些世俗的東西，你就會死。

Let me explain a major and important concept in the world of neuroscience.

讓我來解釋一下神經科學領域的一個重要概念。

It's called homeostasis.

這就是所謂的平衡。

Homeostasis is the tendency to go back to a baseline, either physiologically or psychologically.

平衡是指生理或心理上回到基線的趨勢。

It's the equilibrium that we always go back to, that we need to go back to, so we'll be ready for the next set of circumstances in our life.

這是一種平衡，我們總是要回到這種平衡，我們需要回到這種平衡，這樣我們才能為生活中的下一個環境做好準備。

For example, perhaps you went to the gym today, you got on the treadmill and your objective was to raise your pulse rate for cardiovascular health, and you raised your pulse rate to 140 beats per minute, and after half an hour you got off and within 15 minutes your pulse was back down to 60 or 70 or wherever it's supposed to be.

例如，也許你今天去了健身房，坐上了跑步機，你的目標是提高脈搏率以促進心血管健康，你把脈搏率提高到了每分鐘 140 次，半小時後你下了跑步機，不到 15 分鐘，你的脈搏又降到了 60 或 70 次，或者是它應該達到的水準。

Thank goodness for that.

謝天謝地

If you didn't have homeostasis, within a week and your pulse remained elevated, you'd be dead.

如果你沒有穩態，一週內脈搏持續升高，你就會死掉。

Now, similarly with your emotions, you need to go back to your baseline.

現在，與你的情緒類似，你需要回到你的基線。

For example, you feel fear as something that happens, but the fear doesn't last.

例如，你覺得恐懼是會發生的事情，但恐懼不會持續。

Why?

為什麼？

Because you need to be ready for the next thing that might make you afraid.

因為你需要為下一件可能讓你害怕的事情做好準備。

You can't be distracted with the last thing or you wouldn't survive.

你不能為最後一件事分心，否則你將無法生存。

Your ancestors wouldn't have passed on their genes.

你的祖先就不會把他們的基因遺傳給你。

With happy feelings, it's the same way.

快樂的感覺也是如此。

You can't say happy with something that's happening right now, because you need to be ready for new happiness or new unhappiness, as a matter of fact.

你不能對現在發生的事情說高興，因為事實上，你需要為新的快樂或新的不快樂做好準備。

This is a survival mechanism.

這是一種生存機制。

This is Mother Nature's purpose.

這就是大自然母親的目的。

But she also has a slightly nefarious purpose for you, which is to make you think you're going to keep your satisfaction, even though she won't let you keep your satisfaction.

但她對你還有一個略帶邪惡的目的，那就是讓你覺得你會保持滿足感，儘管她不會讓你保持滿足感。

Why?

為什麼？

So you keep running and making progress and trying harder.

於是，你不斷奔跑，不斷進步，不斷努力。

See, if you knew it wasn't going to last, you might just stop and sit down.

你看，如果你知道這不會長久，你可能就會停下來坐下。

Mother Nature doesn't want that.

大自然母親可不想這樣。

So you run and you run, and you think you'll always get to keep it.

所以你跑啊跑，你以為你總能保住它。

The Rolling Stones sing, I can't get no satisfaction, and the song says, I try and I try and I try and I can't get no satisfaction.

滾石樂隊唱道："我無法獲得滿足感，歌中唱道：我努力，我努力，我努力，我無法獲得滿足感。

The real point of that song is not that Mick Jagger can't get no satisfaction.

這首歌的真正意義並不在於米克-賈格爾得不到滿足。

He can get satisfaction.

他可以得到滿足。

It's that he can't keep no satisfaction.

他不能讓人滿意。

That's the irony of this thing.

這就是這件事的諷刺之處。

Running almost as if it were on a treadmill trying to get it.

它幾乎是在跑步機上奔跑，試圖得到它。

Now, it's interesting, isn't it?

這很有趣，不是嗎？

We have a concept in my social science field called the hedonic treadmill.

在我的社會科學領域有一個概念，叫做 "享樂主義跑步機"。

Hedonic means feeling.

Hedonic 意味著感覺。

Treadmill is just a metaphor, obviously.

顯然，"跑步機 "只是一個比喻。

But you want to get the feeling of joy.

但你想獲得快樂的感覺。

You want to get the satisfaction.

你想獲得滿足感。

So you run and you run, or as Jagger says, you try and you try and you try, but you stay more or less in the same place.

所以，你跑啊跑，或者像賈格爾說的那樣，你試啊試，試啊試，但你或多或少還是停留在原地。

But you never quite figure it out.

但你永遠也想不明白。

Furthermore, as you get more and more addicted to the worldly things, to the material possessions, to the money, the power, the pleasure, the fame, the treadmill starts to turn up in speed.

此外，當你越來越沉迷於世俗的東西，沉迷於物質財富，沉迷於金錢、權力、享樂、名利時，跑步機的速度也開始加快。

And so you're running faster.

這樣你就跑得更快了。

Pretty soon you're running at blinding speed.

很快，你就以驚人的速度奔跑起來。

And you're not just running out of ambition.

你不僅僅是沒有野心了。

You start to run out of fear, right?

你開始恐懼，對嗎？

If you're a success addict, maybe a little bit of a workaholic, you know how this fear feels.

如果你是一個成功上癮者，也許還有點工作狂，你就會知道這種恐懼的感覺。

You're running for more and more satisfaction that comes from the object of your work, from the returns that you get, from the congratulations, from the raises, the promotions, the deals done.

你在奔向越來越多的滿足感，這種滿足感來自於你的工作對象，來自於你得到的回報，來自於祝賀、加薪、晉升和完成的交易。

And pretty soon you start thinking to yourself, I'm actually not getting that much satisfaction, but what if I stop?

很快你就會想，其實我並沒有得到那麼多的滿足感，但如果我停下來呢？

What happens if you stop on the treadmill?

如果你在跑步機上停下來會怎樣？

Your face plant is what happens if you stop on a treadmill, and nobody wants that.

如果你在跑步機上停下來，你的臉就會栽下來，誰也不想這樣。

Well, it might seem to you that I'm kind of a downer here, that I'm telling you about the human condition.

好吧，你可能會覺得我在這裡有點掃興，我在向你講述人類的處境。

It's not that great.

沒那麼好。

It's not that fun.

沒那麼好玩

And maybe it even seems like there's nothing you can do.

也許你甚至覺得無能為力。

Well there is something that you can do.

你可以做一些事情。

There's a lot that you can do, but you have to be willing to do the work and go contrary to your nature.

你可以做很多事情，但你必須願意付出努力，違背自己的本性。

The old idea that if it feels good, do it, is wrong.

那種 "感覺好就去做 "的舊觀念是錯誤的。

When it comes to happiness, Mother Nature doesn't really care how happy you are.

說到快樂，大自然母親其實並不在乎你有多快樂。

She wants you to pass on your genes, your happiness.

她希望你把你的基因、你的幸福傳遞下去。

That's up to you.

這取決於你。

And you need to contravene your tendencies, and this is a perfect case.

你需要違背自己的傾向，這就是一個完美的案例。

I'm going to tell you how you can actually achieve lasting and stable satisfaction, but you can't go with your instincts.

我要告訴你如何才能真正獲得持久穩定的滿足感，但你不能隨心所欲。

It starts with a formula.

它始於一個公式。

Most people think that satisfaction comes if I have what I want.

大多數人認為，如果我得到了我想要的東西，就會感到滿足。

If I manage my halves, I expand my halves, if I maximize my halves, I have things, I have relationships, I have money, I have power, I have all of these worldly things.

如果我管理我的一半，我擴大我的一半，如果我最大限度地利用我的一半，我就會擁有東西，擁有人際關係，擁有金錢，擁有權力，擁有所有這些世俗的東西。

But the truth is that stable and lasting satisfaction comes not from what you have, but what you have divided by what you want.

但事實上，穩定而持久的滿足感並非來自於你所擁有的，而是你所擁有的與你想要的相除。

That's a better model for it, because when you think about it, it sort of makes sense.

這是一個更好的模式，因為你仔細想想，就會覺得有道理。

When you have a lot, well, your wants increase by even more.

當你擁有很多時，你的需求就會更多。

I have a friend who, he told himself he was very successful in business early on in his 20s.

我有一個朋友，他在 20 多歲時就告訴自己，他在商業上非常成功。

He said, you know how I'm going to know I'm a real success?

他說，你知道我怎樣才能知道自己真正成功了嗎？

Kind of his own yardstick.

這是他自己的標準。

I'm going to go down to the Mercedes dealership and be able to buy a car in cash, he said.

他說："我要去梅賽德斯車行，用現金買一輛車。

And the day he was able to, he was 32, such a gifted guy, he went down and put down his money in cash.

他 32 歲，是個很有天分的人，那天他成功了，用現金付了款。

I mean, who buys a Mercedes in cash?

我是說，誰會用現金買奔馳車？

Different question.

不同的問題。

He puts down the money, and he says, I want my car, and they gave it to him, and his satisfaction lasted all of 45 seconds.

他付了錢，說 "我要我的車"，他們就把車給了他，他的滿足感只持續了 45 秒鐘。

As he was driving off the lot, he thought to himself, I should have saved six months longer and gotten the Ferrari.

當他駛離停車場時，他心想，我應該再多存六個月的錢，買一輛法拉利。

What happened?

怎麼了？

He was managing his haves, but his wants were sprawling.

他在管理他的 "有"，但他的 "想要 "卻無處不在。

Remember your high school fractions?

還記得高中的分數嗎？

If you've got a fraction, it's got a numerator, it's got a denominator.

分數有分子和分母。

If you maximize the numerator, the number goes up, it's true.

如果將分子最大化，數字就會上升，這是真的。

But another way for it to go up, another way for your satisfaction to go up, is to decrease the denominator to manage your wants.

但另一種提高滿意度的方法，即降低分母來管理你的需求。

Ask yourself this.

捫心自問

Do you have a haves management strategy?

您有 "哈夫斯 "管理策略嗎？

Of course you do, everybody does.

你當然知道，每個人都知道。

Do you have a wants management strategy?

您有想要的管理策略嗎？

I bet you don't.

我打賭你不知道。

Most people don't.

大多數人不知道。

The secret to lasting satisfaction is not to manage your worldly haves to have more, but rather it's to want less.

獲得持久滿足感的祕訣不在於管理你的世俗擁有，讓你擁有更多，而在於少要一些。

I have a beautiful friendship, one that I treasure, with His Holiness the Dalai Lama, Tenzin Gatso, the 14th Dalai Lama, who dispenses wisdom to people all around the world.

我與達賴喇嘛尊者--第十四世達賴喇嘛丹增嘎措有著美好的友誼，我非常珍惜這份友誼。

He's the world's most respected religious figure.

他是世界上最受尊敬的宗教人物。

He was guest lecturing for my happiness class last year, and I asked him this question.

去年，他做客我的幸福課，我問了他這個問題。

He was in his home in Dharamsala in the Himalayan foothills.

他當時在喜馬拉雅山麓達蘭薩拉的家中。

I was in Boston where I teach, and we were separated because of the coronavirus epidemic, but we were still close in all the things that we were talking about.

我當時在波士頓教書，因為冠狀病毒疫情，我們分開了，但在我們談論的所有事情上，我們仍然很親密。

I asked him for my students and a live audience of 14 million people.

我為我的學生和 1400 萬現場觀眾向他提出了請求。

It was a beautiful public event.

這是一次美麗的公眾活動。

I said, Your Holiness, what's the secret to satisfaction?

我說，教皇陛下，滿足的祕訣是什麼？

He didn't tell me the fraction I just gave you, but he said it in words.

他沒有告訴我剛才給你的分數，但他用語言說出來了。

He said, we need to learn how to want what we have, not to have what we want, in order to get steady and stable satisfaction.

他說，我們需要學會要什麼有什麼，而不是要什麼有什麼，這樣才能獲得穩定而安定的滿足感。

Another way to think of this is not to have a bucket list, but to have a reverse bucket list.

另一種想法是，不要制定遺願清單，而是制定一個反向遺願清單。

In other words, don't think of all of the sticky cravings that you have, but rather make a list of all those cravings and make a plan to renounce your craving to those things.

換句話說，不要去想你所擁有的所有黏糊糊的渴望，而是要列出所有這些渴望的清單，並制定放棄對這些東西的渴望的計劃。

If you get them, great, but if you don't, that's great too.

如果你得到了，那很好，但如果你沒有，那也很好。

Make a conscious decision to divorce yourself from the cravings to the things on the list.

有意識地做出決定，讓自己不再渴望清單上的東西。

That's a reverse bucket list.

這是一個逆向遺願清單。

That's what strong people do.

這才是強者該做的。

Can you do it?

你能做到嗎？

I do that every year on my birthday now, and I've just watched my happiness through my satisfaction increase.

我現在每年生日都會這麼做，我的幸福感和滿足感都在不斷提升。

Now, you might ask yourself, is there anything, anything that will give me stable and steady satisfaction?

現在，你可能會問自己，有什麼東西，有什麼東西能給我帶來穩定而踏實的滿足感嗎？

The answer is yes, but it's not money, not power, not pleasure, not fame.

答案是肯定的，但它不是金錢，不是權力，不是享樂，也不是名聲。

That's the bad four.

這是最糟糕的四個。

Here's the good four, faith, family, friends, and work.

這裡有好的四個方面：信仰、家庭、朋友和工作。

Now, by faith, I don't mean my faith.

現在，我說的信仰不是指我的信仰。

I don't mean necessarily a formal faith.

我指的不一定是正式的信仰。

I mean a sense of the grandeur, a sense of the transcendent, a perspective that's bigger than your everyday life, which is so small and so tedious.

我指的是一種宏大感，一種超凡脫俗的感覺，一種比你渺小乏味的日常生活更宏大的視角。

Maybe it comes from a walk in the forest every day for an hour.

也許它來自於每天在森林裡散步一小時。

Maybe it comes from studying the ancient Stoic masters.

也許這源於對古代斯多葛派大師的學習。

Maybe it comes from going back to the faith of your youth.

也許這源於你回到年輕時的信仰。

Maybe it comes from a meditation practice you choose, but you must do something every day that zooms you out.

也許它來自於你選擇的冥想練習，但你必須每天做一些能讓你放大的事情。

Your family life, the ties that bind, that don't break, the ties you don't choose, and God knows in many cases you wouldn't.

你的家庭生活，那些束縛著你的紐帶，那些不會斷裂的紐帶，那些你不會選擇的紐帶，上帝知道在很多情況下你不會選擇。