Name: 今天就做好這件事，讓你更快樂！| Sonja Lyubomirsky | TED (1 Thing You Can Do Today to Be Happier | Sonja Lyubomirsky | TED)
Uploaded: 2026-03-18T21:35:06.000Z
Duration: 5 min
Description: 【看影片學英語】數萬部 YouTube 影片，搭配英漢字典即點即查，輕鬆掌握單字發音與用法，長久累積看電影不必再看字幕。

I'm a happiness scientist, and I've been a happiness scientist for 36 years.

我是個幸福科學家，而且我已經當了36年的幸福科學家了。

動名詞

For my entire professional career, I've been obsessed with learning the secrets to being a happy person, with trying to answer the question, can anyone become happier?

在我整個職業生涯中，我一直著迷於學習如何成為一個快樂的人的祕訣，試圖回答這個問題：任何人都能變得更快樂嗎？

How do we even study something like that?

我們要怎麼研究那樣的東西呢？

Well, in 1998, my lab pioneered what we call happiness interventions.

嗯，在1998年，我的實驗室開創了我們稱之為幸福幹預措施的研究。

Happiness interventions are experiments with human participants.

幸福幹預措施是針對人類參與者的實驗。

Over the years, we've done dozens of these experiments, testing whether practices like expressing gratitude or doing acts of kindness or simply acting like an extrovert make people happier.

這麼多年來，我們做了數十次這樣的實驗，測試像是表達感恩、做善舉，或只是像個外向者一樣行動，能不能讓人更快樂。

在適當的條件下，它們確實有效。

My students and I spent decades doing these experiments.

我的學生們和我花了數十年時間進行這些實驗。

And yet I realized that I hadn't really been listening to what the data were trying to tell me.

然而我意識到，我其實沒有真正聽進資料想告訴我的事。

It dawned on me that almost all of the interventions that work to make us happier, they work precisely because they help us feel more connected to and loved by others.

我突然領悟到，幾乎所有能讓我們更快樂的幹預措施，之所以有效，正是因為它們幫助我們感受到與他人更緊密的連結，以及被他人所愛。

So writing a gratitude letter to my mom makes me feel more loved by her, and doing an act of kindness for my a colleague makes me feel closer to him.

所以，寫一封感恩信給我媽媽，會讓我感覺被她更愛；而對同事做一件善舉，會讓我感覺與他更親近。

In other words, what I learned is that to be a better happiness scientist, I had to become a love scientist.

換句話說，我學到的是，要成為一個更優秀的幸福科學家，我必須成為一個愛科學家。

Because as it turns out, the key to happiness is feeling connected and loved.

因為事實證明，快樂的關鍵在於感受到連結和被愛。

I know that sounds like a cliche, but many powerful ideas do.

我知道這聽起來有點陳腔濫調，但許多強大的想法都是如此。

Once you distill them, the real challenge and opportunity is how to put it into practice.

一旦你提煉出它們，真正的挑戰和機會就在於如何將其付諸實踐。

Well, we can connect through touch or dance or eye contact, but let's face it, in Western culture, in many cultures, actually, we mostly connect by talking.

嗯，我們可以透過觸摸、跳舞或眼神交流來連結，但說實話，在西方文化，其實在很多文化裡，我們大多是透過說話來連結的。

Yet here's the problem with our social world today.

但這就是我們現今社交世界的問題所在。

Even when we're talking, we all have walls around us.

即使我們在交談，我們都築起了圍牆。

There are walls around our friends, colleagues, neighbors, even family.

我們的朋友、同事、鄰居，甚至是家人，都有圍牆。

We build those walls to protect ourselves, yet they also keep us from ever really letting anyone in.

我們築起這些圍牆是為了保護自己，但它們也讓我們無法真正讓任何人進入。

So this is literally my number one happiness tip, the one thing I wish everybody knew.

所以這真的是我 numero uno 的快樂祕訣，是我希望每個人都知道的一件事。

We will feel more loved if we become more known, if we learn to talk to people in a way that takes down the walls between us.

如果我們能更被認識，如果我們學會用一種能拆除我們之間圍牆的方式與人交談，我們會感覺更被愛。

The secret is super simple, yet I think massively profound.

這個祕密非常簡單，但我認為卻極其深刻。

If you do one thing today to be happier, let it be.

如果你今天要做一件事來讓自己更快樂，那就讓它成為。

Approach your next conversation differently from what you've done before.

用你從未有過的方式，開啟你下一次的對話。

First, by sharing from the heart, you take down your walls by sharing something real about yourself, not just your highlight reel.

首先，透過真心分享，你拆除自己的圍牆，分享真實的自己，而不只是你的精華集錦。

Whether with your best friend, colleague, or first date, be brave enough to let others see the real you.

無論是跟最好的朋友、同事，還是第一次約會，都要勇敢讓別人看見真實的你。

Pacing is really important, so don't immediately share your deepest secret or trauma.

節奏真的很重要，所以不要一開始就分享你最深的祕密或創傷。

If you go deep too fast, everyone's walls will come right back up again.

如果你太快深入，對方的圍牆又會重新豎起來。

Instead, in the beginning, maybe say something honest like I've had a rough day, instead of I'm fine.

取而代之的是，一開始，也許可以誠實地說「我今天過得很辛苦」，而不是說「我很好」。

Recent studies show that people will like you more when the conversation is deeper, as opposed to shallower.

近期的研究顯示，當對話越深入，大家會越喜歡你，而不是越淺。

當你傾聽對方時，你就幫助對方降低他們的圍牆。

You help the other person lower their walls when you listen to them.

In order to learn not to respond, quiet your voice so theirs could be heard.

為了學習不回應，請讓你的聲音安靜下來，好讓對方能被聽見。

So during your next conversation, instead of mentally rehearsing your story, try to listen like there's going to be a quiz tomorrow.

所以下次對話時，與其在心裡預演自己的故事，不如試著像明天會有測驗一樣去傾聽。

Furthermore, ask one more question that you'd normally ask, like how did that really feel?

此外，多問一個你平常不會問的問題，像是「那感覺怎麼樣？」

Such questions signal that you're right there with them.

這樣的問題，就代表你真的在乎對方。

When was the last time someone asked you a real question about your life?

你上次被問到關於你生活中的真實問題是什麼時候？

It's rare, yet research shows that people yearn to be asked, and those who ask questions are better liked.

這很難得，但研究顯示，人們渴望被提問，而提問的人會更受歡迎。

And yet, you've probably all had this experience.

然而，你們可能都有過這樣的經驗。

Someone talks at you for an hour, tells you their whole life story, then walks away knowing nothing about you.

有人對你說了一小時話，講了他一生的故事，然後就離開了，你卻對他一無所知。

如果你只是一味分享，那就是獨白。

如果你只是一味傾聽，那就成了採訪。

But when you do both, that's when the magic happens.

但當你兩者兼顧時，魔法就發生了。

By sharing a little more and listening a little deeper, all of us can learn to take the walls down.

透過多分享一點、多傾聽一點，我們都能學會拆除心牆。

If we do, we we'll know one another better, we'll feel more loved.

如果我們這麼做，我們會更瞭解彼此，感覺被愛。

And we'll help the people in our lives feel more loved, too.

我們也會幫助生命中的人們，讓他們感覺更被愛。