I made a video on a breakup I had

我製作了一部關於自己的分手經驗的影片

and ever since then I've been very interested in the specific actions, not just the mindsets,

從那之後我就對這方面的具體行動很感興趣，我不是單指心態，

but the actions that lead to feeling happier.

而是有哪些實際舉動能帶給你快樂

Because at the time, feeling happy was tough for me.

因為那時我很難感受到喜悅

It was something that had always come easy,

曾經它唾手可得，

and all of a sudden,

然而轉瞬之間，

I just couldn't tap into it.

我和快樂彷彿就此絕緣

So I tried dozens of different exercises

因此我嘗試了許多不同的心靈運動

and really settled on three that were head and shoulders above the rest,

最後我認可其中三種格外突出的項目，

in terms of immediately changing the way that I felt.

這三種立即轉變了我的感受

So whether or not you're struggling with happiness today,

不管你今天特別抑鬱寡歡，

or you would just like to feel a little bit happier every day,

還是你期待每天都過得更開心一點

because why not, I want to share these exercises with you because they are truly powerful.

說真的何不呢？我想分享這三種真正有效的運動

First off, create space for your brain to subconsciously solve problems.

第一點，為你的大腦留下一點空間來在潛意識裡解決問題

Now I gotta explain that because

讓我說明這一點，因為

what a lot of people don't realize is that we spend a lot of our time engaged in active problem-solving.

很多人未曾發覺我們花很多時間自主性地解決問題

We're thinking about the future,

我們瞻望著未來，

we're thinking about the past,

我們思索著過去，

there's some kind of problem we want to solve

有某個問題等著我們去滅火，

or we're just passively absorbing media, really.

或者，我們真的只是被動地吸收媒體內容

Whether it's from your computer screen, your phone,

那些媒體灌輸可能來自電腦螢幕、手機、

wherever, you're being stimulated in some way or you're directing your brain.

或其他地方，你的大腦不是正受到刺激，就是正在被你主導

What we don't realize is that our brain sometimes work best when left to their own devices

但我們忽略的是大腦有時在自主的狀態下運作得最好

when we just get them space to unwind

也就是當我們放鬆、放空時

and I realized this because when I was going through break up,

我之所以體認到這點，是在我遭遇分手後，

I'm a writer and one of the first things I did was write all my feelings, get rid of them.

身為作家我首先投入的事情是寫下我所有的感受、擺脫它

That's helpful, but what I didn't realize was going to happen and the reason I've continued freewriting since,

這很有幫助，但我那時不明白這舉動的後續效果，也不懂我為什麼持續從事自由寫作的原因在於

is that I started solving problems I didn't realize that I had.

即便自己沒有發現，我開始解決一些問題

Like at the time, I go into a freewriting thing and come out with some sort of business solution for Charisma on Command.

像當時我在自由寫作之後，想到了某些 Charisma on Command 頻道的商業解方

Or I'd realize I feel like,

或者我當時也發現

You know, I haven't done jiujitsu in a while and that's really bothering me

我有好一陣子不曾練習巴西柔道了，這點讓我很困擾，

because I said that was important to me.

我說過巴西柔道對我很重要

In any of that, what I started realizing is that we have these subconscious pebbles in our shoe, if you will,

不管是哪種情況，我漸漸體認到潛意識裡我們都會面臨某些問題

and while they don't always bubble up to conscious level,

雖然有時我們不曾發覺，

they bother us and they weigh on us

這些問題確實會造成困擾、也有其重要性，

so when giving yourself time to realize what those are

因此允許自己有多一些時間來發現這些問題

and then solve them through something like freewriting which if you don't know what it is,

接著再用自由寫作之類的方法解決它；如果你沒接觸過自由寫作，

it's just taking 10 minutes or so to write about 750 words, or three pages.

它就是花上 10 分鐘左右寫 750 字，或三頁左右

There's applications that I'll link to that you can do it.

我會放上一些 app 的連結，你可以嘗試看看

That gives you your subconscious brain permission to say, "Hey, we gotta deal with this stuff."

它讓你的潛意識有自由空間去想到：現在我們最好來把這問題處理掉

and then fix it and it's incredible how much it helps.

然後就能迎刃而解；你會發現這點幫助有多大

I really recommend freewriting

我非常推薦自由寫作，

but if you're not a writer you can also take a long walk,

但如果你不擅長寫作，也可以嘗試距離遠一點的散步，

you can go for a run, you can do traditional meditation.

也可以慢跑或沉思冥想

A lot of these things can help tremendously

許多類似的活動都會很有助益

so that's the first one.

以上就是第一種方法

The second piece and the third piece are related to gratitude

第二、三種則是跟感恩有關

because in just about every credible scientific study of happiness,

在幾乎每一項關於幸福快樂的科學研究中，

gratitude ranks among the top things that you can do to feel happier,

感謝都被列為十分關鍵的因素

but there's not a lot of good exercise for actually doing it.

可惜並沒有太多相關又有益的心靈運動

It's just write down five things that you're grateful for

通常就只是寫下五件你所感謝的事物

and I found that wasn't really connecting with me

我覺得那並沒有引起我的共鳴

what connected with me was,

反而是另一件事情讓我著迷，

as really horrible as it sounds,

雖然聽起來很可怕，

was imagining the worst case scenario:

是去預想最糟的情節，

was negative gratitude.

也可稱作「負面的感謝」

So instead of just saying I'm thankful for my health,

你不再只是說身體健康讓你很感恩

I would say imagine that you went to the doctors today,

我會建議去想像今天你去看醫生，

and you walked in and he did a test.

醫生為你做了項檢查，

He said, "I'm sorry. We just looked at your results,

醫生說：「我深感遺憾，看過你的檢查結果後，」

and it appears like you have cancer

「我們認為你罹患了癌症，」

and it's likely to be terminal,"

「且很可能已經到了末期。」

and then I would sit with that or instead of just saying,

我會沉浸在這種想像裡；再例如我不會只說

"I'm thankful for living with my friends

「我很感謝能夠和朋友住在一起，」

and spending time with my friends," I'd say,

「和朋友度過美好時光。」反之，我會這樣想：

"Okay right now my friends are abroad.

「現在我的好友都出國了，」

What if their plane crashed and they were gone?"

「萬一飛機墜毀，他們在意外中身亡呢？」

That creates a visceral fear in me, and I would sit with that for 30 seconds, a minute, whenever,

這件事會引起深刻的恐懼，我會坐下來思考 30 秒或一分鐘，任何時間都好，

playthrough like, I know this sounds really morbid,

全盤的情境思考，我知道這聽起來有點病態，

but like the funeral and that would take me to a place that when I stop and I went, "I'm thankful to live with my friends.

但我會想像喪禮的情形，而這一連串的思考會讓我醒悟──我何其有幸能與好友一起生活，

Holy cow! That feels amazing!"

天哪，真是值得讚嘆！

And not only does the gratefulness sink in,

並且你不只會深切體認到感恩，

but all of a sudden all of your other problems,

突然之間你所有其他的問題

whether it's a breakup,

不管是分手也好，

something going on with your business,

事業的發展也好，

or somebody's being mean to you,

或是某人對你很不友善......

they seem so petty.

這些問題都顯得如此微不足道

You're training your brain to really put things in perspective.

你訓練你的大腦從不一樣的角度看事情

You don't want to do this every minute of every day.

我不是說你一天到晚都要這樣做，

I'm not asking you to constantly do this

我不是要你持續不斷地做這件事情，

but for one moment a day as you're doing these exercises to do this,

而是一天中的某個時刻，你可以進行這種負面的感謝思考

I found it has really helped me tap into honest gratitude.

我發覺它的確幫助我掌握真誠的感謝

And then the third thing, once I get there,

而關於第三種方法，一旦我學會上述兩種，

where I'm like, Wow, like things are amazing,

我已察覺身邊事物值得讚嘆，

I'll take it to the next level like

我就會有更進階的作法，例如

not only are my friends not in a plane crash,

我的朋友不僅沒有在墜機意外中身亡，

but I get to live with them,

我還能夠跟他們住在一起、

I get to hang out with them,

一起外出消磨時間

I get through all this cool stuff.

思考過這些其實很酷的事情

Then when I'm feeling really good,

現在我的心情很正面，

I extend that gratitude to people that I especially am feeling envious of.

我會把這份感謝擴展到其他人身上，尤其是那些引起我嫉妒的對象

And to give a quick example of someone that I may feel envious of,

這邊我舉個小例子，

I love music.

我熱愛音樂

I've been playing guitar for 10, 12 years.

我彈吉他的歷史已經有 10 或 12 年了，

I just started learning piano and I've been trying to sing for like three years now.

最近開始學習鋼琴，我想學會自彈自唱已經有三年左右了

And I've moved from horrible screeching terrible

而我已經從可怕刺耳的噪音

to mediocre and that means that when I see people

進步到一般般的水準；而當我看見某些人

that seem to do it effortlessly

彷彿不費吹灰之力就能彈好

especially when they're younger

尤其是那些年紀比我小

and they break onto the scene.

就能登上舞台的人

There's a moment of I like that song

有時候我會很喜歡某一首歌，

but, Man, that fat guy. Screw him. It's just not fair.

但是，那胖子憑什麼！這不公平

And what that does is that sort of thought pattern

可是當你開始這麼想，就會形成一種思考模式

can become a habit and you can start to see it in other areas of life.

甚至變成一種習慣，蔓延至你生活中的其他層面

So rooting it out is going to help you be much happier

所以要從根部完全剷除，才能幫助你更加快樂

and what I'll do here is, okay, take someone, like I really like his music

於是我會......舉例來說，我很喜歡某人的音樂

but i'm jealous. Shawn Mendes, he sings great."

可同時我也很嫉妒，像是 Shawn Mendes，歌唱得非常好

I'll go, you know what? That's amazing that he gets to travel the world and express himself musically for so many people,

我會這樣想，他能環遊世界傳播音樂理想真的很棒

that his full-time job is to just get better and better and better at that.

他的工作就是不斷讓自己在這方面更進化

That is amazing, that's so cool for him.

好酷、好令人驚艷

Or if I see someone that has anything,

或者當我看見某人手中握有著什麼，

it doesn't have to be someone that I'm jealous of.

不一定要是我所嫉妒的對象

My friends are traveling; I don't want to travel,

例如我的朋友跑去旅行，我並不想去，

but I know that's really great for them that they get to travel.

但我打從心裡為他們能去旅行而感到高興

They've been wanting to do this for so long.

他們想做這件事已經好久了

You train yourself.

你就這麼訓練自己：

You do five things that you're grateful for and the opposite

去想想五件你所感謝的事物，扭轉成負面

and five things that other people have

再想想五種其他別人所擁有

that you don't have a reason to be grateful for

而你並不特別感激

but just try to tap into that gratefulness for them anyway.

但無論如何試著去感謝

It can feel hard at first but go through this practice

一開始可能比較困難，但堅持練習下去

and what you become is really incredibly charismatic.

你就會變得充滿魅力

This is tough for me but if you can really be the guy

接下來這點對我來說很困難，但如果你能夠成為

or the girl who is out there and is genuinely happy when good things happen to other people

那種當幸運之神眷顧他人，你能夠打從心裡為他高興的朋友

like filled to the brim,

毫無保留地為對方感到喜悅

man, that's the kind of person other people want to be around

哇，正是這樣的人會成為人群簇擁的核心

and it just gives you so much more happiness in the world to tap into and have yourself.

同時它會帶你看見世上無窮盡的幸福美好，讓你充分體會

So I hope that you guys do these things.

我希望你們試試這些心靈運動，

If you want to roll them all into one concrete thing that takes 10-20 minutes,

如果想要整合後的版本，約耗時 10 到 20 分鐘，

go to the apps in the description and do your freewriting.

請到下方的 app 連結，就可以開始自由寫作

Just, you know, let yourself write, brain dump,

放手讓自己寫作、抒發你的思緒、

get things out, solve some problems,

發洩情緒、解決問題，

then at the end do two or three minutes

最後花個兩三分鐘

of this negative gratitude where you're only going to write down five things,

進行負面感謝的思考，只要寫下五件事情

but you're going to sit back and you're gonna think about, "Man, what would the opposite of this be?"

然後開始專心想像這些事情的極端反面會是什麼情況，

and really associate with that.

用心體會你的感受

And then, then be grateful for the things that you have

接著用感恩的心珍視你所擁有的事物

and then when you're feeling good you're like,

再來運用這種積極的心情，你可以這麼想：

"My life is so fortunate. Not only these bad things aren't happening but I wasn't born in the fifth century,"

我的生命幸運得不可思議，不但那些壞事都不曾發生，而且好險我不是出生在黑暗的西元五世紀！

that like there's just so much to be grateful for

有那麼多事情都值得感謝

for just about every person in the world,

對世上任何人來說都適用

especially those of us who can watch have leisure time

尤其是我們這些有閒暇時間

to watch Youtube, then you go and you spread that gratitude to other people.

觀賞 YouTube 影片的人，接下來你要把這份感謝傳遞給其他人

It takes about 20 minutes, 10-20 minutes a day

只需要花 20 分鐘左右，一天 10 到 20 分鐘

and if you do that, you will find that you condition yourself to be happier all the time.

如果你做到了，你會發現你為自己設好所有條件，每分每秒都變得更快樂

So I hope you guys found this helpful.

我希望這對大家來說都有幫助

If you have, make sure to subscribe to the channel.

如果答案是肯定的，請訂閱這個頻道

We've got tons of videos like these.

我們還有好多部類似影片

Happiness is a pet project of mine that I'll definitely be doing more

幸福學是我絕對會繼續深入的主題

but how to learn faster with the charisma breakdowns of the world's most charismatic people.

但我們的影片也仔細分析一些充滿魅力的人物，幫助你學得更快

So subscribe and that way you'll never miss a video

訂閱後你就不會錯過我們往後任何一支作品，

and of course I hope that you enjoy this video.

當然我也希望你喜歡這部影片

I hope you guys go out and apply some of the stuff at least for today,

至少在今天去實際應用你從影片裡學到的方法

and I will look forward to seeing you in the next video.

我很期待在下一部影片中與你相會