So I think the most important thing that I have learned so far is this idea of learned helplessness.

是以，我認為我目前學到的最重要的東西就是 "習得性無助 "這個概念。

So there's this horrible study.

於是就有了這項可怕的研究。

It was done by Martin Seligman.

這是由馬丁-塞利格曼完成的。

This study took dogs and it put the dogs into a cage with a mat that just very lightly shocked them.

這項研究以狗為研究對象，把狗關在一個籠子裡，籠子上鋪了一層墊子，對狗進行輕微電擊。

And so the dogs would get on the mat and it would kind of shock them.

於是，狗就會趴在墊子上，這會讓它們感到震驚。

Very unpleasant experience.

非常不愉快的經歷。

They put them in these cages with these shocking mats and then they changed the cage so that there was a space next to the mat so the dog could move off the mat.

他們把狗關在鋪有防震墊的籠子裡，然後換一個籠子，這樣防震墊旁邊就有了空隙，狗就可以離開防震墊了。

Problem is the dogs who had been on the shocking mat for a long time just gave up.

問題是，在電擊墊上呆了很長時間的狗放棄了。

They never went off the mat.

他們從未離開過墊子。

In fact, they just sat and took the shocks even though they could move off the mat.

事實上，即使他們可以離開墊子，他們也只是坐著承受衝擊。

Whereas the dogs that didn't ever see the mat before immediately jumped off the mat and went to the place that didn't get the shock.

而從未見過墊子的狗則立即跳下墊子，跑到沒有受到衝擊的地方。

The idea of this is that we end up learning about our helplessness.

這樣做的目的是讓我們最終了解自己的無助。

So when it comes to happiness, we might have learned a pattern in college or in childhood or in our 20s or when we were broke, when we were out of a job or whatever that was.

是以，說到幸福，我們可能在大學、童年、20 多歲、破產、失業或其他什麼時候學到了一種模式。

Even though the mat's not there anymore, even though the shocks aren't there anymore, we stay in the same position because that's how we've always learned to be.

即使墊子不在了，即使衝擊力不在了，我們還是會保持同樣的姿勢，因為我們一直都是這樣學習的。

And so when it comes to happiness, I think we can unlearn our helplessness to learn to help ourselves.

是以，說到幸福，我認為我們可以解除無助感，學會幫助自己。

I will give you one just to start off with right now.

我現在就給你舉一個例子。

And it's this, I call it the chart of happiness.

我稱之為 "幸福圖"。

So we end up thinking that happiness comes with the big vacation once a year or the big blowout things once every month.

是以，我們最終認為，幸福來自於每年一次的大度假，或者每月一次的大狂歡。

We don't realize that actually happiness comes in these very, very small moments every day.

我們沒有意識到，其實幸福就在每天這些非常非常微小的瞬間。

And actually that is, those are the happiness moments we have to savor.

事實上，這些都是我們要細細品味的幸福時刻。

So what I'd highly recommend is for the next few days, sit down and make a chart of everything that you do in your life.

是以，我強烈建議你在接下來的幾天裡，坐下來把生活中的每一件事都列成一張表。

Down to making a steaming hot cup of coffee, down to going for a run, down to doing laundry.

可以泡一杯熱騰騰的咖啡，可以跑步，可以洗衣服。

And then I want you to rank each of those things on how happy they make you.

然後我想讓你對每件事情的快樂程度進行排名。

I don't mean like happiness, like euphoric.

我指的不是幸福，而是興奮。

I mean like happiness, like content with your life.

我指的是幸福感，對生活的滿足感。

Like I am content doing this.

好像我這樣做就很滿足了。

So a way to rate all of those skills, and then I want you to count up the number of hours you spend on each of those skills every day.

是以，有一種方法可以對所有這些技能進行評分，然後我要你們計算出每天在每種技能上花費的時間。

What you'll end up finding is you end up doing what I call happy math.

你最終會發現，你在做我所說的快樂數學。

Happy math is basically looking at the fact that we end up spending the majority of our week, you know, 90% of our week doing tasks that rank as a one or two or three.

快樂數學的基本原理是，我們一週的大部分時間，你知道的，90% 的時間都在做排名一、二或三的任務。

Not very happy on the happy scale.

幸福指數不高

And we end up having these really small, once a week moments where we're actually happy.

最後，我們每週都會有一次真正開心的小時刻。

But really they're these small little moments.

但實際上，這些都是微不足道的小瞬間。

It's having that amazing cup of coffee or taking in your view from your window or whatever, these little small things.

喝上一杯香濃的咖啡，欣賞窗外的美景，這些都是微不足道的小事。

Those minutes add up and I think it's about slowly hacking how can you add in more and more of those minutes.

這些時間加起來，我認為就是要慢慢砍掉，如何才能把這些時間越砍越多。

Here's another kind of tip on the happiness stuff that I just realized would be a really easy one to try.

這裡還有一個關於幸福的小貼士，我剛剛意識到這是一個非常容易嘗試的小貼士。

I kind of talked about these little moments of happiness.

我談到了這些小小的幸福時刻。

There's also these little moments of unhappiness that as humans we cannot help but infect our entire life.

還有這些不開心的小插曲，作為人類，我們會情不自禁地感染整個生活。

You know how when you're sitting at a red light and you literally question your entire existence?

你知道當你坐在紅燈前時，你會質疑自己的存在？

Is that anyone?

有人嗎？

Does that ever happen to anyone?

有人遇到過這種情況嗎？

Sure.

當然。

Yeah.

是啊

So you're sitting at a red light and you're like, why do I sit in traffic?

所以，你坐在紅燈前，你會想，我為什麼要坐在車流中？

Why do I drive to work?

我為什麼要開車上班？

Why do I do what I work?

我為什麼要做我的工作？

Why am I doing this?

我為什麼要這麼做？

Maybe I should quit my job.

也許我應該辭職。

Maybe I should move to Hawaii.

也許我應該搬去夏威夷。

Maybe I shouldn't have a car.

也許我不該有車

Like that's like what happens, you know?

就像發生了什麼，你知道嗎？

So one of the hacks that I have found works really well is taking those small moments and turning them into what I call gratitude totems.

是以，我發現其中一個非常有效的小竅門，就是把這些小瞬間變成我所說的感恩圖騰。

So I have a red light by my house that I get stopped at every single day.

我家旁邊有個紅燈，我每天都會被攔下。

It doesn't even matter what time of day.

什麼時候都沒關係。

And I used to yell at this red light.

我經常對著紅燈大喊大叫。

I would curse at it.

我會詛咒它。

And then I realized, wait a minute, I have such a hard time being grateful.

然後我意識到，等等，我很難做到心存感激。

Like every Oprah magazine ever says, be more grateful.

就像每本奧普拉雜誌都說的那樣，要更加懂得感恩。

Who has time to be grateful, right?

誰有時間去感恩呢？

Like no one has time to do that.

好像沒人有時間做這些似的。

But now I have time.

但現在我有時間了。

So whenever I am stopped at that red light, for the entire red light, I think about every single thing I'm grateful for.

是以，每當我停在紅燈前，在整個紅燈時間裡，我都會想一想我所感激的每一件事。

And now I get upset if I do not hit it.

現在，如果我不打它，我就會不高興。

Because I know that every time I pull up to that red light, I have a minute and a half, just think about all the things I'm grateful for.

因為我知道，每次遇到紅燈時，我都會有一分半鐘的時間，想想我所感激的一切。

Check, I got my gratitude off.

檢查一下，我的感激之情消除了。

I feel nice and good.

我感覺很好很好。

I flipped a very unhappy moment for me that makes me question driving and cars and my life and turned it into something that actually makes me very appreciative.

我把一個讓我對駕駛、汽車和生活產生懷疑的非常不開心的時刻轉變成了讓我非常感激的事情。

That is brilliant.

太精彩了