Name: 我上了耶魯大學的「幸福課」，學到了這些！ (I took Yale's course on happiness, here's the takeaways)
Uploaded: 2025-11-27T16:53:35.000Z
Duration: 6 min 30 s

I took Yale's free course on happiness called the Science of well Being, and

我上了耶魯大學免費的幸福科學課程，

情態副詞

All the things that we thought would make us happy actually don't.

那些我們以為會讓我們開心的事，其實不然。

So the Science of well Being is taught by Dr.

Laurie Santos, who is most known for her very popular podcast, the Happiness Lab.

Laurie Santos 教授的，她最廣為人知的就是她非常受歡迎的 podcast，Happiness Lab。

You can sign up for free and learn all of this yourself.

你可以免費報名，自己學習所有這些內容。

And actually, I highly recommend that you do it so you can actually integrate the lessons.

說真的，我非常推薦你去上，這樣你才能真正將這些課程內容融入生活中。

Because new studies have come out saying that this course can and does enhance people's sense of well being.

因為有新研究指出，這門課能夠且確實能提升人們的幸福感。

But if you're like, I don't have time for an eight hour plus course course, tiny Asian lady, just hit me with the highlights.

但如果你覺得，我沒時間上八個小時以上的課程，小小的亞洲女生，直接告訴我重點就好。

Now, one important caveat to note is that the authors of this course point out this is not a cure all for depression, right?

現在，有個重要的注意事項，這門課的作者們有指出，這並不是治療憂鬱症的萬靈丹，對吧？

Or a replacement for psychiatric treatment.

This is just about how to improve your mental health and overall sense of well being.

這只是關於如何提升你的心理健康和整體的幸福感。

It is not about overcoming mental illness.

Also, I forgot to mention this in the video.

另外，我剛剛在影片裡忘了說這件事。

你可以看到，我現在正在複習。

But if you do not have enough money to cover your basic needs, then none of this really applies.

但如果你沒錢滿足你的基本需求，那這些就都不太適用了。

All of this research is applying to individuals who have enough money to meet their basic needs.

所有的這些研究都適用於那些有足夠金錢來滿足基本需求的個人。

The things we think are gonna make us happy, like all this stuff right here.

那些我們以為會讓我們開心的東西，像是這裡的這些。

Most of the things that we think will make us happy at last only do so briefly and then our baseline of happiness eventually returns.

我們以為能讓我們開心的事，大多隻能短暫帶來快樂，然後我們的快樂基準點終究會恢復。

But that's not entirely bad news, because 40% of our happiness is actually under our control and not determined by genetics.

但這不全然是壞消息，因為我們 40% 的快樂其實掌握在自己手中，並非由基因決定。

But our mind's strongest intuitions, how much something is gonna really make us happy or unhappy are very often wrong.

但我們大腦最強烈的直覺，關於某件事會讓我們多開心或多不開心，卻常常是錯的。

So you can't rely on your big dumb lizard brain.

所以你不能依賴你那又大又笨的爬蟲腦。

Our minds also don't think in terms of absolutes.

我們的大腦也不會以絕對值來思考。

So what this means is we compare how happy we should be based on our surroundings.

所以這代表我們其實會根據周遭的環境來比較我們應該要多快樂。

So even if you're making plenty of money, if everyone around you is making substantially more, you're gonna ultimately be unhappy.

所以就算你賺很多錢，如果身邊的人都賺得比你多很多，你最終還是會不開心。

We also don't realize that our minds are built to get used to things, which is called hedonic adaptation.

我們也沒意識到，我們的大腦天生就會習慣事物，這叫做享樂適應。

So this is the reason you are constantly shifting the goalpost or moving the milestone of things that you think are going to get you to a state of happiness.

這也是為什麼你會不斷地移動目標或里程碑，那些你認為會讓你感到快樂的事物。

Now, in terms of how to be happier, the course says we want to do a couple of things.

現在，關於如何變得更快樂，這門課說我們要做到幾件事。

We want to invest in experiences over any kind of material thing.

我們要投資在體驗上，而不是任何物質事物。

We want to thwart our hedonic adaptation.

你可以用幾種方式來做到這點。

You can do this by savoring really enjoyable moments and grounding in the present.

你可以透過細細品味令人愉悅的時刻，並專注於當下。

You can use negative visualization by imagining, well, what if I didn't have this awesome thing?

你可以透過負面想像來想像，嗯，如果我沒有這個很棒的東西，會怎麼樣？

You can think as if today was your last day.

你可以想像今天就是你的最後一天。

To increase gratitude, you can also practice gratitude daily and reset your reference points.

為了增加感恩，你也可以每天練習感恩並重設你的參考點。

This is like looking at what you're actually comparing your life to and sort of resetting that barometer if you're not getting the kind of happiness that you'd like to have.

這就像看看你實際拿什麼來比較你的人生，並在得不到你想要的幸福時，重新設定那個標準。

And they also recommend interrupting consumption.

Taking a break from a good movie or a fun thing will actually make you appreciate coming back to that fun thing more.

暫停看一部好電影或做一件有趣的事，反而會讓你更珍惜回到那件有趣的事。

And studies have shown that commercial breaks actually increase our enjoyment of shows.

研究顯示，廣告時間實際上能增加我們對節目的享受。

Now, in terms of things that actually make us happy, the science of what makes us happy.

現在，說到真正讓我們快樂的事，也就是幸福科學。

What makes us happy is having signature strengths in a job over money.

讓我們快樂的是工作上有獨特優勢，而非金錢。

So feeling like you are able to utilize your unique strengths, that you are being able to be fulfilled by your job, that you are appreciated and valued.

所以感覺到自己能發揮獨特優勢，工作能讓你感到滿足，受到欣賞和重視。

Flow in a job is better than money because that increases fulfillment and a sense of engagement.

工作中的心流比金錢更好，因為這能增加滿足感和投入感。

Growth mindset over Having a fixed mindset makes us happy for obvious reasons.

成長型思維勝過固定型思維，這讓我們快樂的原因很明顯。

Practicing kindness, social connection time, affluence over money, valuing your free time, more than money.

練習善良、社交連結時間、財富勝過金錢、重視你的閒暇時間，這些都比金錢重要。

There's a lot of like greater than moneys on this list.

這份清單上有很多比金錢更重要的東西。

But also, you know, some of the things we could have guessed, which is mindfulness via meditation, exercise and good sleep.

但也有一些我們能猜到的，像是透過冥想的正念、運動和良好的睡眠。

And finally the course talks about how do you get there, right?

最後，這門課談到你該如何達成目標，對吧？

Like what are the implementation steps that you can take to increase your happiness?

像是你可以採取哪些實施步驟來提升你的幸福感？

Well, they suggest using situational support.

So for instance, if you know you want to have good nutrition, that's a goal of yours, right?

所以，舉例來說，如果你知道自己想要有良好的營養，這是你的目標，對吧？

You can take all of this candy and put it in a drawer instead of on your desk.

你可以把這些糖果收進抽屜裡，而不是放在桌上。

Cause if it's out of sight, you're more less likely to take that decision.

因為如果眼不見，你就不太可能做出那個決定。

You can set specific goals and practice goal implementation intentions.

你可以設定具體目標，並練習目標執行意圖。

So that's like if it is this time in this place, I will do this behavior.

所以就像是，如果是在這個時間、這個地點，我就會做這個行為。

Getting into the nitty gritty of it, right?

But they also suggest for goal setting implementation to use the whoop method.

但他們也建議在設定目標時，運用 whoop 方法。

So this is Wish Outcome Obstacle Plan, which is an evidence based goal setting strategy where you define a desired outcome, identify potential obstacles, and

這是 Wish Outcome Obstacle Plan，一個以證據為基礎的目標設定策略，你定義想要的結果，找出潛在的障礙，然後

then you create a plan to overcome those barriers.

制定一個克服這些障礙的計畫。

It differs from other goal setting techniques by including a self regulation strategy called mental contrasting.

它與其他目標設定技巧不同的是，它包含了一個稱為心理對比的自我調節策略。

So mental contrasting encourages you to balance positive thinking about a desired future alongside consideration of the present day obstacles that might be in your way.

所以心理對比鼓勵你平衡對美好未來的積極思考，同時也要考慮到現在可能阻礙你的困難。

You identify a meaningful, challenging and feasible wish or goal outcome.

你確定一個有意義、有挑戰性且可行的願望或目標結果。

You imagine the best result or first feeling from accomplishing your wish.

你想像達成願望後的最佳結果或第一感受。

And then you identify obstacles, something inside of you that might be preventing you from accomplishing your wish and then plan which is basically saying okay, if this obstacle happens, then I will insert effective action steps.

然後你找出障礙，也就是你內心可能阻礙你達成願望的某件事，然後制定計畫，基本上就是說，如果這個障礙發生了，我就會採取有效的行動步驟。

There's eight hours of courses in a I don't know what this was six minute video.

這是一個六分鐘的影片，卻有八小時的課程。

Thank you to the partners who supported today's video and today's sponsor.

感謝支持今天影片的夥伴和今天的贊助商。

Therapy has helped me so much with learning how to identify incompatibility in my relational dynamics, strengthening my self worth and self esteem, and

心理治療幫助我很多，讓我學會辨識我人際關係中的不適合，增強我的自我價值感和自尊，還有

If something is interfering with your happiness or preventing you from achieving your goals, therapy helps you create awareness and change your life for the better.

如果有些事情正在影響你的幸福，或阻礙你達成目標，心理治療能幫助你覺察並讓你的生活變得更好。

So Better Help's mission is to make therapy more affordable and more accessible.

所以 BetterHelp 的使命是讓心理治療更實惠、更容易取得。

And I know that finding a therapist can be really hard, especially when you're limited to the options in your area.

我知道要找到一位治療師真的不容易，尤其當你只能選擇你所在地區的選項時。

But BetterHelp is a platform that makes finding a therapist easier than ever because it's online, it's remote, and

但 BetterHelp 這個平臺讓找治療師比以往任何時候都更容易，因為它是線上的、遠端的，而且

all you have to do is fill out a few questions and they'll match you with the product.

你只要填寫幾個問題，他們就會為你配對產品。

A professional therapist in as little as a few days.

一位專業的治療師，最快幾天內就能找到。

And look, therapy is kind of like dating.

而且你看，心理治療有點像約會。

So if for whatever reason your therapist isn't the right match, you can easily switch for free.

所以如果因為任何原因，你的治療師跟你不適合，你都可以免費輕鬆更換。

Make meaningful change in your Life today with BetterHelp.

今天就透過 BetterHelp，為你的生活帶來有意義的改變。

Get 10% off your first month by going to betterhelp.

Com akana or click the link in the description below.

com akana 或點擊下方說明欄的連結，即可享有首月九折優惠。