整理哈佛大学幸福课第十四课中英文讲义.docx

1、整理哈佛大学幸福课第十四课中英文讲义哈佛大学幸福课第十四课中英文讲义 编辑整理：尊敬的读者朋友们：这里是精品文档编辑中心，本文档内容是由我和我的同事精心编辑整理后发布的，发布之前我们对文中内容进行仔细校对，但是难免会有疏漏的地方，但是任然希望（哈佛大学幸福课第十四课中英文讲义）的内容能够给您的工作和学习带来便利。同时也真诚的希望收到您的建议和反馈，这将是我们进步的源泉，前进的动力。本文可编辑可修改，如果觉得对您有帮助请收藏以便随时查阅，最后祝您生活愉快 业绩进步，以下为哈佛大学幸福课第十四课中英文讲义的全部内容。哈佛大学幸福课第十四课中英文讲义各位早上好Dr。Tal Ben-Shahar:Hi

2、.Good morning.早上好 很高兴又见到大家Good morning.Welcome back.希望你们都度过了一个愉快的假期Hope you had a wonderful break。恢复元气 释放压力That you took time to recover，to de-stress.这也是今天的主题And as it happens，this is the topic today.我们接着上节课继续讲Well continue from where we left off before break。上回我们提出 事实上So remember we talked about th

3、e idea that in fact,压力不是问题stress wasnt the problem,这是压力研究最有趣 最令人惊讶which was the most interesting，surprising but in retrospect,现在看来 也是最显著的发现obvious finding of the research on stress.压力本身其实是件好事That stress in and of itself is actually good，就像在体育运动中just like in athletics,just like in sports，我们给肌肉以压力 肌肉就

4、会发展 增长when we stress a muscle,the muscle develop- it grows.我们心理上情感上给予自己压力 我们就会成长When we stress ourselves psychologically，emotionally,we grow.变得更开朗 更坚强We become more resilient.We become stronger.从小在无菌环境里长大Its not good for a person从未受过外界任何压力whos just born to be put in a sterile environment对人是不利的and be

5、 protected from all the stresses of the outside world，比如影响机体的细菌such as bacteria for example，which stresses the system.会使人体产生抗体Cause it forces to grade antibodies。所以长在无菌环境中对我们是不利的Its not good for us to be in a sterile environment,不仅指生理上婴儿的密闭环境not physically whether its in a closing environment as bab

6、ies,缺乏运动not physically in terms of not doing sports，还包括心理及情感not pushing ourselves，and also not mentally and emotionally-所以我常常说 我希望你们遭受更多的失败which is why I said you know time and again： I wish you fail more因为艰难困苦Because I think it is important to go through hardships,能给予我们极大的锻炼through difficulties.结束”

7、目标设定的课程后And in fact,we are going to talk about failure就会开始关于失败的课程right after we finish up with the ”Goal setting lecture,我们会讨论完美主义when we discuss perfectionism,也就是对待失败的态度which is all about our approach toward failure.所以问题不是压力 而是缺乏休整So stress is not the problem.The problem is lack of recovery.不仅仅在哈佛

8、我们的文化中And that is what we dont have enough of in our culture-都对休息缺乏重视not just at Harvard.大多数办公场所 都没有足够的地方进行休整Most workplaces there is not enough place for recovery;大多数学校 大学in most school,most universities which explains所以压力转变为慢性压力why levels of stress translate themselves to chronic stress,变成了长期焦虑tra

9、nslate themselves to chronic anxiety，变成了抑郁症translate themselves to depression.00:02:38,820 - 00:02:40,940就因为我们没有休整Its because we dont have the recovery。我们还讲了不同层面的休整And we talked about recovery on the a few levels快速回顾一下so just a quick recap.微观层面上 休整可以是We talked about recovery on the micro level，which

10、 is,比如 每冲刺90分钟 就休息15分钟for example，every 90 minutes of sprint,15 minutes break-不要做马拉松运动员 要做短跑运动员instead of marathon runners，being sprinters.可以是15分钟冥想Its 15 minutes meditation。一小时的午餐Its a one hour lunch，给自己时间好好休整where we really give ourselves time to recover。可以是定期去健身房Its going to the gym on a regular

11、basis。听15分钟喜欢的音乐Its the 15 minutes of listening to our favorite piece of music，与朋友聊天 等等speaking to a friend or whatever it is.这是微观层面上的休整The recovery on the micro level.上班时间进行休整的人。.And people who recover,who have recovered during their work day河对岸的Teresa Amabile和Leslie Perlow等人and this is research do

12、ne across the river经过研究发现by people like Teresa Amabile or Leslie Perlow,如果工作场所能提供休整show how important it is in a workplace to have recoveries能使员工效率更高 更有创意and people who do it are more productive，并且长期来看 会更幸福more creative and in the long term，also happier。提高工作满意度Higher levels of job satisfaction.中度休整包

13、括一夜好眠Recovery also on the mezzo level the full night sleep,每周至少休息一天the day off during once a week at least。放松休息以便重新投入工作Time off recreate so that we can create.最后还有假期 节假日 长假And finally,the vacations。Holidays.Longer periods。如果我们片刻不停的运作You see，the other thing that happens会发生什么when we are constantly on

14、the run is that我们错过了身边和自身的风景we miss the beauty thats all around us and within us。错过了获得快乐幸福We miss the real potential for happiness，for joy，欣赏日常生活中美的机会for appreciation that surrounds us day in and day out.所以我们把一切都当做理所当然And thats why we take things for granted.因为我们没有花时间去欣赏体会Because we dont take the ti

15、me to appreciate，to savor。这有悖自然And its not natural to do so.你们能想象I mean can you imagine？一头狮子生活在现代世界?Can you imagine a lion living in our modern world？在麦肯锡或者投资银行上班Can you imagine a lion working at McKinsey？或者成为终身教授?Or in investment banking? Or being on the tenure track？这很反常 大家都知道狮子要打瞌睡Its unnatural.Y

16、ou know what a lion needs to do is yawn。要追逐嬉戏 这才正常They need to play。It is natural。还记得我们头几节课And remember what we talked about怎么说的吗during the first couple of lectures?人性中视野的局限性The constraint view of human nature-服从权力nature to be commanded must be obeyed.人的天性需要休整Our nature dictates that we need recover

17、y。所有动物都是All animals do.如果我们违背心理或生理需求And when we frustrate a psychological，physical need，就会为此付出代价 无论是需要休整we pay a price for it，whether its the need for recovery需要身体锻炼or the need for physical exercise，还是需要某种维生素或蛋白质or the need for certain vitamins or protein.我们会为此付出代价 关键是We pay a price for it.And the k

18、ey is,将这种本能的休整期引入我们的生活to introduce these natural recovery periods into our lives.关键就是集中注意And here is the key.The key is focus.同时关注工作与休整Focus on both work as well as recovery.想一下我们节前提出的问题So remember the question that we asked before break。处于相同的现代社会 拥有相似的雄心壮志What makes some individuals succeed despite

19、为什么有些人能获得成功?living in a modern world or living with ambition and success?他们知道Well these individuals know how to focus何时聚焦工作 何时聚焦玩乐when they work，when they play。97套句老话 他们努力工作玩得开心To use a clich，they work hard and they play hard。具体是什么意思呢?首先 要休整What does that mean specifically? First of all，in recovery.

20、他们明白多则劣 少则精They understand that quantity affects quality.我们来看一下诺贝尔奖得主Let me share with you a study that you read about in the book。以色列心理学家Daniel KahnemanThis is by Nobel Prize winner，进行的一项研究the Israeli psychologist Daniel Kahneman.他曾获得诺贝尔经济学奖 后来成为了积极心理学家Won Nobel prize for economics,turned positive

21、psychologist。他希望研究一天内What he wanted to understand was the affective，妇女的情感感情经历the emotional experiences of women during the day。他让一些妇女在经历了某些特定事件后And what he did was ask women to evaluate their experiences对此经历做出评估:right after they had that particular experience：刚才的感觉怎么样so what was it like for you？这些经历

22、包括工作And they evaluated their experience at work.购物They evaluated their experience shopping.与亲密伴侣 孩子They evaluated their experience共处的时光spending time with their intimate partners,with their children，与朋友共进午餐 等等having lunch with friends,whatever it was.评估一天内她们的心情They evaluated how they were doing durin

23、g the day。结果令人惊讶The most surprising finding of this result was that这些妇女并不特别享受these women did not particularly enjoy time与孩子共处的时光they spent with their kids。这一结果让Kahneman很吃惊Now this result was very surprising to Kahneman.他和合作者进一步研究发现When he probed further- he and his coauthors:这些妇女并不是不爱她们的孩子it wasnt t

24、he fact that the women didnt love their kids。她们很爱孩子I mean they love their kids。对其中大多数人来说 孩子是她们生活中For most of these women，kids were the most meaningful，最有意义 最重要的一部分important thing in their lives。但是 她们与孩子共处的经历However，their experience with their kids通常并不愉悦 这是快乐的第二个组成成分often was not pleasurable- the sec

25、ond component of happiness。有意义但不愉悦very meaningful，but not always pleasurable。为什么呢?他们进一步研究揭露了确切的原因Why? When they probed further,they found out exactly why。因为这些妇女与孩子共处时Because these women，when they were with their kids,并不是真正全身心与孩子在一起they were not really with their kids,可能同时还打电话meaning they were on the

26、 phone at the same time,或者写邮件or doing email，or thinking about what they had，思考上班的事 或者要做的家务they did earlier at work,or what they had to do later at home.她们一心多用 并没有全身心与孩子一起They were distracted。And they were not present with their kids.单独来看Now individually，discreetly,她们可能和乐意与朋友讲电话they may have very enj

27、oyed being on the phone with a friend,工作 思考工作or doing work，or thinking about work，或者等下要做的事or thinking about what they have to do later。这些活动单独发生可能很有趣Each discreet individual activity may have been a lot of fun.但是同时进行 就乐极生悲了But together，it was too much of a good thing.量影响质And quantity affects quality.

28、听听这个类比I mean,thinking about the following analogy.听听这个类比Think about the following analogy。想想你闭着眼睛 全神贯注地Think about your favorite piece of music听你最喜欢的音乐and listening to it with your eyes close and focus.我最喜欢的歌是So your favorite piece of music if its like mine,惠特尼休斯顿的我会永远爱你probably is Whitney Houstons

29、”And I will Always Love You”.谢谢Thank you。Yes.英雄所见略同Theres another one here with good taste in music.于是你听着惠特尼休斯顿的歌And you listen to Whitney Houston或者其他你最喜欢的音乐or whatever your favorite piece of music is。闭着眼睛 全神贯注You eyes close and you focus。然后从一到十打个分数Then you rate it on a scale of one to ten。绝对是满分十分An

30、d of course，perfect ten： you are touched。你深受感动 灵感迸发You are moved.You are inspired.于是又开始听第二喜欢的音乐And then you listen to your second most favorite piece of music，如果是我which,if it is like mine，会选贝多芬的第九交响曲its the chorus piece from Beethovens Ninth.你全神贯注地听着And you listen to it。You focus on it。然后从一到十打分And again，you rate it on a scale of one to ten.没有我会永远爱你这么高Not quite high as ”And I will Always Love You”,但也有9。5分了but its a nine and a half。接着 为了达到最大效果And then,and then,for maximum effect,你把两首歌同时播放you take the two pieces together and play them.结果怎样？ 19.5分吗And what do you get？ A nin