怎样才能过得开心.docx

怎样才能过得开心.docx

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怎样才能过得开心

HowToSpendTimeInWaysThatMakeYouHappy

发布时间：

2012-11-19

文章出自：

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Howyouspendyourtimecouldbethekeytounlockinghappiness.

ResearchonthesubjectwasanalyzedinapaperinScienceDirectby

JenniferL.AakerandMelanieRuddofStanfordBusinessSchoolandCassieMogilnerof.

Thepsychologistsidentifiedfiveprinciplesforgooduseoftime:

1.Spendyourtimewiththerightpeople

Peoplewhospendtimewithotherpeopletendtobehappier,butequallyimportantiswithwhomwhotheyspendtime.

"Interactionpartnersassociatedwiththegreatesthappinesslevelsincludefriends,family,andsignificantothers,whereasbossesandco-workerstendtobeassociatedwiththeleasthappiness."

Stillsincepeoplehavetospendtimeatwork,theycanbenefitfromdevelopingfriendlyrelationshipsattheoffice.

2.Spendyourtimeontherightactivities

Whatyoudowithyourtimeiscrucialindetermininghappiness.Workingandcommutingseemtomakepeoplethemostunhappy,whilesocializingisoneofthebestactivitiesforincreasinghappinesslevels.

Thinkingofyourtimeasaninvestmentcanbehelpful.Forexample,askingyourselfwhatarethechancesthatthevalueofthattemporalexpenditurewillincreaseovertime?

"Thestudyadds:

Whendecidinghowtospendthenexthour,simplyaskingyourselfthequestion,“WillwhatIdorightnowbecomemorevaluableovertime?

”couldincreaseyourlikelihoodtobehaveinwaysthatmoreclearlymapontowhatwillreallymakeyouhappy.Notethatthisquestionisslightlydifferentthanasking,“Whatisbetterformeinthelongrun?

”or,“Whatwillleadtogreaterlong-termhappiness?

”—twoquestionsthatoftencauseatingeofguiltormoraldilemma.Thisparticularquestionfocuseslessonperceivedtrade-offsbetweenshortandlong-termhappiness,andmoreonmaximizingthevalueofthepresentmoment.

3.Enjoytheexperiencewithoutspendingthetime

Thinkingaboutthingsyouenjoycanbealmostaseffectiveasactuallydoingtheactivitywhichmakesyouhappy:

"thepartofthebrainresponsibleforfeelingpleasure,themesolimbicdopaminesystem,canbeactivatedwhenmerelythinkingaboutsomethingpleasurable,suchasdrinkingone'sfavoritebrandofbeerordrivingone'sfavoritetypeofsportscar.Infact,thebrainsometimesenjoysanticipatingarewardmorethanreceivingthereward."

4.Expandyourtime

Sincetimeisfixed,ithelpstofocusonthe"hereandnow."

Thinkingaboutthepresent"slowsdowntheperceivedpassageoftime,allowingpeopletofeellessrushedandhurried.Similareffectsaccruewhenindividualssimplybreathemoredeeply."

Havingorperceivingthatonehascontrolovertheirtimehasbeencorrelatedtohigherlevelsofhappiness."Havingsparetimeandperceivingcontroloverhowtospendthattime（i.e.discretionarytime）hasbeenshowntohaveastrongandconsistenteffectonlifesatisfactionandhappiness,evencontrollingfortheactualamountoffreetimeonehas."

5.Beawarethathappinesschangesovertime

Happinessisaffectedbyamyriadofintertwinedfactors:

culture,time,andperhapsmostimportantly,age.Youngerpeople,forexample,"aremorelikelytoassociatehappinesswithexcitement,whereasolderindividualsaremorelikelytoexperiencehappinessasfeelingpeaceful."

Theamountofhappinessonederivesfromsocialinteractionschangesaswell.Aspeoplegetolder,"thevalueofspendingtimewithinterestingnewacquaintancesdecreases,whilethevalueofspendingtimewithfamiliarfriendsandfamilyincreases."

怎样才能过得开心

发布时间：

2012-11-19

文章出自：

译言

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    如何利用好时间，心理学家提出了五项原则：

    1、跟对的人在一起

    跟别人相处会使人开心，但是同样重要的是你跟谁在一起。

    跟朋友、家人以及重要的一些人在一起互动会让人最快乐；同时，跟老板、同事一起则最不开心。

    然而，人们不得不工作，若在办公室建立良好的关系，他们则受益良多。

    2、把时间花在适当的活动上

    你在哪些事情上花时间很重要，它决定了你的快乐指数。

工作和通勤让人最不开心，而群体生活则是提高幸福指数的好方法。

    把时间当成一种投资会大有裨益。

比如，问问自己投入的时间以后增值的几率有多大。

    研究补充到：

    要决定下一个小时怎么过的时候，问问自己这个简单的问题：

“我现在要做的事情以后会更有价值么？

”这么做会使你更容易走到真正快乐的道路上来。

注意这个问题跟以下问题有些许不同：

“从长远来看，什么对我更有益”？

或者“什么将给我带来更长久的快乐？

”——这两个问题容易让人有内疚感，或者陷入精神的困境中。

这个问题不太关注当下与长远快乐之间的取舍，它更在意放大现在这一刻的价值。

    3、"想“受那个过程

    想想让你开心的事情几乎和实际去做这件事的效果一样好：

“大脑中的中脑边缘多巴胺系统负责感受愉悦，人们光想想开心的事情就能刺激它感受到愉悦，比如想想自己最喜欢的啤酒或者开着自己最爱的跑车。

实际上，比起接受某种奖励，有时候大脑更享受期待这种奖励的过程。

    4、放大你的时间

    由于时间是一定的，它使我们更关注“此时此刻”。

    想想这种状态“放慢时间，让人们感觉不那么匆忙。

多做做深呼吸也有同样的效果。

    应该意识到能够掌控时间的人就容易获得更多的快乐。

“有业余时间而且能意识到如何掌控那段时间（即：

可以自由支配的时间）对生活的满意度和幸福度有强大且持续的影响，它甚至决定了一个人真正拥有的自由时间的长短。

    5、当心快乐会随着时间变化而变化

    快乐被很多相互交织的因素所影响：

文化、时间、也许最重要的就是年龄了。

比如说，年轻人经常把快乐和兴奋连在一起，而上了年纪的人则认为快乐是一种平静。

    人们从社交中获取的快乐也在变化着。

随着人们年龄的增加，花时间跟有趣儿的新朋友在一起就不那么重要，而跟熟悉的家人以及朋友在一起则越来越重要。

Howtoskirtpublicspeakingdisaster

发布时间：

2012-04-26

文章出自：

财富中文

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SolicitorGeneralDonaldVerrillipickedthewrongdaytogetthejitterslastmonth.FightingtokeepTheAffordableHealthCareActintactinfrontoftheU.S.SupremeCourt,hehesitated,hestuttered,hecoughed,hegulpedicewater–hedidn'tmakeastrongimpression.TheNewYorker'slegalwriterJeffreyToobinsummedupthereactionsofmanyobserverswhenhetoldPolitico:

"Iwasjustshocked."

WillVerrilli'sstumblemeancurtainsforthePresident'shealthcareplan?

Perhapsnot,butitdidn'thelp.

It'sastorythat'solderthandirt,astheysayupinMaine.Justaboutallofus--evenhigh-poweredpublicfigures--getnervousinhigh-pressurepublicspeakingsituations.

Ioncehadaclient--abonafideKStreetsuperwoman--whoroutinelyturnedintoaquiveringtowerofJell-Oeverytimeshehadtostandandspeakinfrontofanaudience.We'retalkingaboutabrilliantexecutivewhoranalargeindustryassociation,madeaseven-figureincome,andtraveledfromCapitolHilltoEuropeandAsiaandbacktoadvocateonbehalfofhermembercompanies.

Thefirsttimeweworkedtogethertogetherreadyforamajorkeynotespeech,wewentthroughourtypicalprocessofcreatingthecontentforherpresentation:

brainstormingtherawmaterial,distillingitintoanarrative,anddesigningvisualsthatwouldseizeheraudience'sattentionandhelpthemrememberwhatshewantedfromthem.

Theprocesswentwell.Andthenitcametimeforon-camerapracticeinourstudio.

"Ihavetotellyousomething,"shesaid."IgetextremelynervouswhenIhavetospeakinpublic."

Itoldherthatwasnormal--itjustmeansyou'reahumanbeingwithapulse.Ithappenstoeveryone.

Shesaid"No,Imeanit'salotworsethanthat."

Itoldherhowimpressiveshewasineveryrespect,andaskedherhowshethoughtshegotthisway.

"That'seasy,"shesaid."Fifthgrade.Pianorecital."

Whenshewas10yearsold,shewasabouttositherpinafore-cladselfdownatthekeyboardwhenshesawhermotherlookingverytenseinthefirstrow.Andthen,assheliftedherhandstobeginplaying,sheheardhermotherletoutasmallgasp.Tothisday,she'snotsurewhythathappened--maybeMomthoughtherdaughterwasabouttoplaythewrongpieceormaybeshethoughtshehadlefttheovenonbackatthehouse--butwhateverthereason,ittraumatizedmyclient.

Andsowhenitcametimeforhertogivethekeynotewehadworkedon,IflewwithherallthewaydowntotheNewOrleansConventionCenter--andquiteliterallyheldherhandinthewingsuntilitwastimeforhertotakethestage.Ididthesamethingforeveryoneofherpresentationsweworkedontogetherafterthat.Oneveryoccasion,shewaspetrifiedbeforehand,butcalmeddownandperformedwellafteraboutthefirsttwominutes.

Awell-knownTVnewsmanoncetoldmethateveryonegetsthebutterflies.Soshowthemhowtoflyinformation.Harnessyournervousenergyandtransformitintopositiveenergy.Andno,imaginingtheaudienceintheirunderweardoesn'twork.

HerearethestepsItaketoavoidgettingweak-kneed:

1.Practiceoutloud.Repeatedly.Yes,Icanhearyousayingit'simpossibletofindtimeinyourscheduletodothis,butsimpleout-loudpracticeisthebestwaytocalmyournerves.Gointoaroomandshutthedoor.Standanddeliverthepresentationwithpassion.Ifyoudothisseveraltimes,theinformationwillbecomesecondnaturetoyou,andyouwon'tsufferfromtheanxietythatcomeswithnotbeingquitesurewhereyou'reheaded.

2.Havethemathellowithapowerfulopening.Ifyou'vegotagreatopeningthatyouknowwillmoveyouraudience--astory,avisual,anunexpectedprop--itwillboostyourself-confidence.Also,youdon'twanttomemorizetherestofyourpresentation--thatcanbeproblematicifyouloseyourplace--butmemorizingtheopeningisimportant.Again,thefeelingofcertaintywillboostyourconfidence.

3.Breathe.Imakeahabitofthefollowingbreathingexercise:

Inhaletoacountoffive.Exhaletoacountof10.Do15repsofthisanditwillhaveacalmingeffect.Goingtothegymbeforeyourpresentationworksthesameway.

4.Visualize.Doasproathletesdo.Playalittlemovieinyourbrainofyourselfsucceedingatthetaskyou'reabouttoperform.Ifyou'reatthefoullineintheNBAfinals,youwouldenvisiontheballgoingnothing-but-netbeforeyoutaketheshot.Ifyou'reabouttobeintroducedbeforeyourspeechataconference,closeyoureyesforamomentandimagineyourselfstridingontothestagewithconfidenceanddeliveringaperformancethatmakesyouandyouragendalookgood.Inasense,you've"alreadybeenthere"onceyoudothis,andthusthefearoftheunknownisminimized.

5.Theylikeyou.Theyreallylikeyou.Rememberthat,inmostsituations,theaudiencewantsyoutosucceed.It'sboringandawkwardtowatchsomeonedyingupthereonthestage,sodrawstrengthfromtheknowledgethattheaudienceisgenuinelyhopingthatyou'llentertainandinform.Andifyouhappentospotaudienc