哈佛最受欢迎的微小习惯改变课｜积极心理学
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | My name is Tal Ben-Shahar and I'm a student and teacher in the science of happiness | 我叫塔尔·本·沙哈尔 我是幸福科学的师生 |
| 0:06 | My latest book is Happy Habits a happier healthier life one minute at a time | 我最新的书是《快乐哈比特人》 "快乐哈比特人》" "快乐的生活" |
| 0:13 | Today on Big Think I'm gonna talk about how small changes when consistently applied | 今天在"大思想"上,我要谈谈 如何小的变化,如果一致应用 |
| 0:20 | Can make a big difference in your life? | 你的生活能大有改观吗? |
| 0:23 | Thank you for watching Big Think if you'd like to support our work | 谢谢你看《大思想》 如果你想支持我们的工作 |
| 0:26 | We encourage you to join our members community as a member | 我们鼓励你们加入我们的成员行列 |
| 0:29 | You'll receive our quarterly print magazine a beautifully designed collection of the ideas and interviews that matter most | 你会收到我们季度的印刷杂志 一份设计精美的 集思广益 |
| 0:35 | Big Think is for curious people who want to take deep dives into big ideas | 大块 思考是为了好奇的人 谁想潜入大主意 |
| 0:39 | To support the media you want to see in the world go to bigthink.com | 为了支持你想在世界上看到的媒体, |
| 0:43 | Slash membership and now back to the interview | 现在回到面试上 |
展开字幕全文（1112 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | My name is Tal Ben-Shahar and I'm a student and teacher in the science of happiness | 我叫塔尔·本·沙哈尔 我是幸福科学的师生 |
| 2 | My latest book is Happy Habits a happier healthier life one minute at a time | 我最新的书是《快乐哈比特人》 "快乐哈比特人》" "快乐的生活" |
| 3 | Today on Big Think I'm gonna talk about how small changes when consistently applied | 今天在"大思想"上,我要谈谈 如何小的变化,如果一致应用 |
| 4 | Can make a big difference in your life? | 你的生活能大有改观吗? |
| 5 | Thank you for watching Big Think if you'd like to support our work | 谢谢你看《大思想》 如果你想支持我们的工作 |
| 6 | We encourage you to join our members community as a member | 我们鼓励你们加入我们的成员行列 |
| 7 | You'll receive our quarterly print magazine a beautifully designed collection of the ideas and interviews that matter most | 你会收到我们季度的印刷杂志 一份设计精美的 集思广益 |
| 8 | Big Think is for curious people who want to take deep dives into big ideas | 大块 思考是为了好奇的人 谁想潜入大主意 |
| 9 | To support the media you want to see in the world go to bigthink.com | 为了支持你想在世界上看到的媒体, |
| 10 | Slash membership and now back to the interview | 现在回到面试上 |
| 11 | Chapter one how to stop procrastinating when you're overwhelmed | 第一章 如何停止拖延 当你不堪重负 |
| 12 | The knowing doing gap is the disconnect that often exists between theory on the one hand and | 知乎知乎之差在于 理论与 |
| 13 | Practice on the other. | 彼诸修行. |
| 14 | It's a gap | 这是一个缺口 |
| 15 | I've witnessed time and again in my own life and in the lives of others. | 在自己的生活中,在别人的生活中,我反复目睹. |
| 16 | You see most change efforts whether | 您看到大多数改变努力是否 |
| 17 | personal or | 个人或 |
| 18 | Organizational fall short because we misunderstand what it actually takes to bring about lasting change | 组织不足是因为我们误解了实现持久变革的实际需要 |
| 19 | When it comes to the question of how to create lasting change in our lives | 如何改变我们的生活 |
| 20 | It turns out that many of us were led astray by some of the most influential | 事实证明,我们许多人被一些最有影响力的人误导了 |
| 21 | philosophers throughout history | 历史上的哲学家 |
| 22 | Socrates for instance who's considered the father of Western philosophy believed that to know the good is | 例如,苏格拉底认为西方哲学之父 认为知道好就是好 |
| 23 | To do the good in other words | 换句话说,做好事 |
| 24 | He assumed that once you know what the right thing to do is you will do it this assumption is | 他假设一旦你知道该做什么 你就要做这个假设 |
| 25 | sadly wrong | 可惜错了 |
| 26 | Not a little wrong, but very wrong knowing in and of itself does not guarantee | 并不小错,但非常错误 了解本身不能保证 |
| 27 | Doing while knowing is an important and necessary first step. | 在知情的同时行事是重要和必要的第一步。 |
| 28 | It is far from sufficient | 这远远不够 |
| 29 | Here are a few examples many people know the benefits of an active lifestyle yet | 这里有几个例子,很多人都知道 积极生活方式的好处 |
| 30 | fail to exercise most people in developed countries know which foods are good for them and | 发达国家的大多数人不知道哪些食物对他们有好处, |
| 31 | Consume junk in large quantities. | 大量堆积垃圾。 |
| 32 | We take much of what life has to offer for granted | 我们拿了很多生活 提供理所当然的 |
| 33 | Not because we don't know that gratitude is better for us than in gratitude | 不是因为我们不知道 感激对我们比感激更好 |
| 34 | Generally, we know how we ought to treat our child our partner or our colleagues | 一般来说,我们知道我们应该如何对待我们的孩子 我们的伙伴或同事 |
| 35 | We know what to do, but all too often we fail to do it | 我们知道该怎么做 但我们经常失败 |
| 36 | the problem therefore is not lack of knowledge or even understanding but rather that this knowledge or | 因此,问题不在于缺乏知识或甚至理解,而在于这种知识或理解的存在。 |
| 37 | Understanding is not translated into acts and deeds | 理解不转化为行动和行动 |
| 38 | The knowing doing gap is something I've experienced on a very personal level | 了解差距是我在个人层面经历的 |
| 39 | So after years of studying psychology and philosophy it became clear to me that my knowledge and understanding of the good life | 因此,经过多年的心理学和哲学研究,我明白,我对美好生活的知识和理解 |
| 40 | Far surpassed the actual quality of my inner life if I were taking an exam on public speaking anxiety | 如果我参加公众演讲焦虑症的考试 将远远超过我内心生活的实际品质 |
| 41 | Raising happy kids or the importance of | 养育快乐的孩子或 |
| 42 | assertively expressing one's needs and wants I would ace that test I had convincing | 自信地表达自己的需要 并想要我王牌的考验 |
| 43 | Eloquent and in most cases correct answers to just about any question related to psychology | 对心理学的任何问题都回答正确 |
| 44 | Moreover, I would usually be able to refer to research to support my claims and yet in my day-to-day life | 而且,我通常可以指 研究来支持我的主张 在我日常生活中 |
| 45 | I experienced an acute fear of public speaking made many unnecessary parenting mistakes and | 我对公开演讲感到极度恐惧 犯了许多不必要的育儿错误 |
| 46 | Very often avoided raising matters that were important to me because I dreaded the confrontation that might follow | 经常避免提出对我很重要的事 因为我害怕随后的对抗 |
| 47 | While as both the speaker and a parent had come a long way since beginning my journey in the field of positive psychology | 虽然作为演讲人和家长 已经走了很长的路 从我的旅程开始 在积极的心理学领域 |
| 48 | I knew I could do much better | 我知道我能做得更好 |
| 49 | It became clear to me that for myself and for others the path to a happier | 我清楚地知道,对于我自己和其他人来说, 通往幸福之路 |
| 50 | Healthier and more fulfilled life is not paved solely with additional knowledge rather | 更健康、更满足的生活 不只是靠更多的知识来铺垫 |
| 51 | Progress depends on finding better ways to apply the knowledge. | 进展取决于找到更好的方法应用知识。 |
| 52 | We already have in our daily lives | 我们的日常生活中已经有了 |
| 53 | But how do we actually do that? | 但是,我们如何真正做到这一点? |
| 54 | How do we bridge the knowing doing gap? | 我们如何弥合知情差距? |
| 55 | These are the questions I addressed in my book happy habits and these are the questions I hope to answer for you | 这些都是我在书中谈到的问题 快乐的习惯,这些问题 我希望能为你回答 |
| 56 | today | 今日( E) |
| 57 | There are three common barriers that tend to get in the way of lasting change first | 有三个共同的障碍 往往阻碍持久变革 |
| 58 | the change we take on is often overly ambitious too overwhelming and | 我们所做的改变往往过于雄心勃勃,过于庞大,而且 |
| 59 | therefore | 因此, |
| 60 | unlikely to stick | 不太可能坚持 |
| 61 | Second many change efforts rely on interventions that may sound appealing but don't | 第二,许多变革努力依靠干预 可能听起来有吸引力,但不要 |
| 62 | actually work and third | 实际工作和第三次 |
| 63 | there's the belief that simply knowing what we want to change and | 人们相信,只要知道我们要改变什么 |
| 64 | Why we want to change it is enough to bring about real change think about the following questions | 为什么我们想要改变它 足以带来真正的改变 思考以下问题 |
| 65 | What action has contributed most to your happiness? | 什么行动对你的幸福贡献最大? |
| 66 | Which tool or technique has made the biggest positive difference in your life | 哪个工具或技术 让你的生活发生了最大的积极变化 |
| 67 | Which change have you introduced that significantly impacted your well-being? | 你带来了什么变化 严重影响了你的福祉? |
| 68 | I'm often asked these questions as both a teacher and a student of happiness | 我常常被问到这些问题 既是老师又是幸福的学生 |
| 69 | My answer is that it is the bite-sized happy habits that I apply day in and day out | 我的回答是,这是咬人的快乐习惯 我日复一日地应用 |
| 70 | the small stuff the brief interventions the seemingly | 小东西 简短的发言 似乎 |
| 71 | Unremarkable changes that gradually transform my life as a whole. | 不可告人的变化 逐渐改变了我的生活 |
| 72 | I call these happy habits | 我称之为快乐的习惯 |
| 73 | minimum viable interventions or MV eyes a | 最低限度可行的干预或MV眼a |
| 74 | Term that brings together Frank Robinson's idea of the minimum viable product or MVP from the business world | 将Frank Robinson对商业界最低可行产品或MVP的想法结合起来的术语 |
| 75 | with the concept of positive interventions | 积极干预的概念 |
| 76 | Which is central to the science of happiness | 这是幸福科学的核心 |
| 77 | Robinson)引入了MVP最小可行产品一词. | |
| 78 | 2001 to describe a product that while far from finished is | 2001年 描述一种远未完成的产品 |
| 79 | Good enough to be put out there in the market | 足够在市场上摆放 |
| 80 | It allows the company that created the product to gather data and improve it over time | 它允许创建该产品的公司收集并随着时间的推移改进数据 |
| 81 | while still delivering value to early adopters in a similar way an | 以类似方式向早期收养人提供价值 |
| 82 | MVI is not the perfect intervention, but it is good enough and | MVI不是完美的干预,但它已经足够和 |
| 83 | Most importantly it provides real value to those who practice it | 最重要的是,它为那些行者提供了真正的价值 |
| 84 | positive interventions the second ingredient of MV eyes | 积极干预 MV眼中的第二个成分 |
| 85 | Refer to the wide range of practices tools and techniques that contribute to a person's overall | 指有助于个人总体发展的各种工具和技术。 |
| 86 | Well-being these include | 福祉包括: |
| 87 | meditation | 默念 |
| 88 | physical exercise | 运动 |
| 89 | journaling writing gratitude letters | 日记式致谢信 |
| 90 | strength spotting | 强度检测 |
| 91 | Active listening time in nature and many many more for something to qualify as a positive | 积极聆听自然界中的时间 以及更多的时间 才能证明是积极的 |
| 92 | Intervention it needs to be evidence-based | 干预需要基于证据 |
| 93 | well researched and | 研究良好, |
| 94 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}可以估量的显示 | |
| 95 | improve | 改进 |
| 96 | people's lives the philosophical roots of the MVI approach go back much further to the | MVI方法的哲学根源可以追溯到 |
| 97 | 14th century and the work of William of Occam | 14世纪和奥卡姆的威廉的作品 |
| 98 | his best-known principle known as Occam's razor or | 他最著名的原则是奥卡姆的剃须刀 |
| 99 | the principle of | 原则 |
| 100 | parsimony | 园艺 |
| 101 | suggests that the simplest solution is often the best | 说明最简单的解决方案往往是最好的 |
| 102 | solution | 解决方案 |
| 103 | When we apply this idea to personal change we arrive at a clear definition of | 当我们把这个想法应用到个人变化中时,我们得出一个明确的定义: |
| 104 | minimal viable | 最小可行的 |
| 105 | interventions | 干预 |
| 106 | MVIs are actions that are as brief as possible and as long as necessary | MVI是尽可能简短和必要的行动 |
| 107 | to bring about real | 带来真正的 |
| 108 | significant and lasting change | 重大和持久的变革 |
| 109 | major interventions like a meditation retreat a self-help intensive a | 诸如冥想之类的重大发言 |
| 110 | grueling boot camp or even a honeymoon | 苦闷的靴子营甚至蜜月 |
| 111 | tend to have only a temporary effect | 往往只有暂时的效果 |
| 112 | Giving us a short spike in happiness before we return to baseline in contrast | 在回到基准点之前 给我们短暂的幸福 |
| 113 | frequent and consistent | 频繁和一贯 |
| 114 | microdoses of | 微剂量 |
| 115 | movement mindful breathing journaling acts of kindness or | 注意呼吸的日记 善良的行为或 |
| 116 | expressions of gratitude | 致谢 |
| 117 | can lead to meaningful and | 能够导致有意义的和 |
| 118 | lasting change | 持久变革 |
| 119 | personally if I had to choose between say a 10-day meditation retreat once a year and | 如果我不得不选择 说10天的冥想后退一年一次 |
| 120 | Three minutes of daily meditation. | 每日三分钟冥想. |
| 121 | I would choose the latter even though the total time spent on a retreat is much greater | 我也会选后者,尽管撤退的总时间要长得多 |
| 122 | The consistent daily practice has a deeper more lasting impact | 一贯的日常做法具有更深远的影响 |
| 123 | similarly if you had to choose between running for an hour on the weekend or | 同样,如果你不得不选择 在周末跑一小时或者 |
| 124 | Moving vigorously for 20 to 30 seconds a few times a day | 每天几度大力移动20至30秒 |
| 125 | You would likely benefit more from the short daily activity | 你可能会从短暂的日常活动中得到更多好处 |
| 126 | Investing hours and even days in trying to bring about change often ends up having a | 为了实现变革而投入时间甚至几天时间,往往最终导致 |
| 127 | momentary effect in | 瞬间效果 |
| 128 | contrast | 对比 |
| 129 | spread across time | 分散时间 |
| 130 | Moments add up to a momentous | 瞬间就成了大事 |
| 131 | Impact now just so that I'm not misunderstood | 现在的冲击 只是为了让我不被误解 |
| 132 | I've nothing against major interventions on the contrary if we had unlimited time and patience my recommendation would be | 如果我有无限的时间和耐心 我的建议是 |
| 133 | Absolutely to engage in both the big and the small stuff | 绝对要参与大小事务 |
| 134 | The problem is that time is finite and most people don't have the bandwidth for both as a result | 问题是时间有限 大多数人都没有带宽 |
| 135 | They end up doing nothing | 最终他们什么都不做 |
| 136 | Why because they believe that real change requires those big interventions and | 为什么因为他们相信 真正的变革需要这些大干预 |
| 137 | They don't have time for them. | 其人无暇. |
| 138 | What they often don't realize is just how powerful | 他们常常不知道的是 力量有多大 |
| 139 | micro-interventions | 微观干预 |
| 140 | Can be I'm all for a 10-day or even a three-month meditation retreat as long as it is not a | 我可以做所有 10天甚至三个月的冥想后退 只要它不是 |
| 141 | standalone intervention | 独立干预 |
| 142 | When it is life-changing it's almost always because it's followed by consistent | 当它改变生命时,它几乎总是因为它跟随一致 |
| 143 | ongoing | 正在进行 |
| 144 | Daily practice the same is true for a week-long self-help intensive | 每天的自救活动也是如此 |
| 145 | The real transformation comes from the rituals people carry into their everyday lives | 真正的转变来自人们在日常生活中的仪式 |
| 146 | subsequently some happy habits don't require extra time or effort because they can be tagged onto things | 后来一些快乐的习惯不需要额外的时间或精力,因为它们可以被标记在事物上. |
| 147 | We're already doing for example mindfully listening to our colleagues takes no more time than | 我们已经在做一些事情了,比如说,认真听同事的话 不需要更多的时间 |
| 148 | mindlessly sitting in a meeting with a bit of practice offering genuine compliments can become just as effortless as | 毫无顾虑地坐在一个有一点做法的会议中 提供真诚的恭维 可能变得像不费力一样 |
| 149 | Criticizing and taking the stairs can take as much time or sometimes even less | 批评和走楼梯会花很多时间,有时甚至更少 |
| 150 | Than waiting for the elevator unless you work in a skyscraper | 而不是等待电梯 除非你在摩天大楼工作 |
| 151 | Our ancestors didn't carve out time for formal gym sessions | 我们的祖先没有为正式的健身课腾出时间 |
| 152 | Movement was simply woven into the fabric of daily life in brief | 行动只是被编织成日常生活的结构 |
| 153 | natural inserts | 自然插入 |
| 154 | Throughout the day with little investment these activities can make a big difference | 整天投资很少,这些活动就能大有作为 |
| 155 | There is a great deal of research behind each of the MVIs. | 每一个MVI背后都有大量的研究. |
| 156 | I suggest here are a few examples | 我建议这里举几个例子 |
| 157 | Japanese professor Riku Yoshida had participants exercise their biceps | 日本教授吉田理子让参与者锻炼双胞胎 |
| 158 | By doing just one set today of six hand curls | 今天只做一套六只手卷发 |
| 159 | They repeated the single set five days a week over four weeks | 他们每周5天重复4周的单曲 |
| 160 | The results showed an actual increase in muscle strength by contrast | 结果显示,相对而言,肌肉强度实际增加 |
| 161 | Another group that did five sets of six curls on just one day a week | 另一组每周一天做五套六卷卷的 |
| 162 | Rather than spreading the effort out | 而不是分散努力 |
| 163 | Experienced no increase in strength over the same period along similar lines Dan | 在同一时期没有按照类似方针增加兵力 |
| 164 | Butener a researcher with National Geographic who studied the blue zones | 一个研究蓝色地带的研究员 |
| 165 | These are regions where people live the longest | 这是人们生活最长的地区 |
| 166 | recommends that for a longer life, we should regularly | 建议在更长的寿命里,我们应定期 |
| 167 | Inconvenience ourselves. | 自身无方便. |
| 168 | I love that term | 我喜欢那个词 |
| 169 | Inconvenience ourselves by choosing the stairs over the elevator carrying groceries instead of having them delivered or | 自己不方便地选择楼梯在电梯上搭载杂物而不是送货,或者 |
| 170 | Getting up to change the channel rather than using a remote | 开始改变频道而不是使用远程 |
| 171 | We engage in micro movements that help counter the harms of a sedentary lifestyle | 我们参与的微小运动 有助于对抗定居生活方式的伤害 |
| 172 | these slight inconveniences | 这些小小的不便 |
| 173 | Contribute to a healthier longer and better life from an evolutionary perspective | 从进化的角度促进更健康、更长和更美好的生活 |
| 174 | This makes a great deal of sense our bodies and minds are better suited to short frequent interventions | 这很有道理 我们的身体和头脑更适合 短暂的频繁干预 |
| 175 | then too long | 那太长了 |
| 176 | infrequent ones studies from Stanford the Mayo Clinic the University of Pisa and other research | 斯坦福、马约诊所、比萨大学和其他研究 |
| 177 | institutions show that even one minute of | 机构显示,甚至一分钟 |
| 178 | deep slow | 慢慢来 |
| 179 | nasal breathing | 鼻呼吸声 |
| 180 | Especially when the exhale is longer than the inhale these can activate the parasympathetic | 特别是当呼气比吸气长的时候 这些可以激活寄生虫 |
| 181 | Nervous system rather than the sympathetic nervous system | 神经系统而不是同情神经系统 |
| 182 | in other words, it can shift us from fight or flight to | 换句话说,它可以把我们从战斗或逃亡转移到 |
| 183 | rest and digest | 休养和消化 |
| 184 | over time this brief practice | 随着时间的推移,这种简单的做法 |
| 185 | Can help both children and adults bring more calm | 能够帮助儿童和成年人实现更平静 |
| 186 | Into their lives as a whole | 进入他们的整个生活 |
| 187 | research by Harvard psychologist Ellen Langer my teacher | 哈佛心理学家Ellen Langer的研究 我的老师 |
| 188 | Illustrates how a small change in mindset can have a significant impact on performance | 说明心态的微小改变如何对业绩产生重大影响 |
| 189 | She asked students to evaluate | 她请学生评估 |
| 190 | intelligence of great scientists at first she shared only the scientists | 一开始她只分享了科学家们的智慧 |
| 191 | achievements based on that | 在此基础上取得的成就 |
| 192 | Students saw these figures as far superior and their achievements as | 学生们将这些数字和成就视为 |
| 193 | unreachable later | 以后无法到达 |
| 194 | She gave students an account of the steps that led to those achievements when the process was made visible | 她向学生讲述了在这一进程显现时取得这些成就的步骤。 |
| 195 | The students could suddenly imagine themselves following a similar path as Ellen Langer put it | 学生们会突然想象自己走着 埃伦·朗格说的一样的路 |
| 196 | People can imagine themselves taking steps while great heights seem | 人们可以想象自己 步步走,而伟大的高度似乎 |
| 197 | Entirely forbidden we can easily imagine ourselves taking a minute to climb stairs | 完全禁止 我们很容易想象自己 花一分钟爬楼梯 |
| 198 | Breathe deeply or send a thoughtful message and when we can imagine ourselves doing something | 深呼吸或发出一个深思熟虑的信息 当我们可以想象自己做什么 |
| 199 | We're much more likely to actually do it and to keep doing it | 我们更可能真正做到这一点,并继续这样做 |
| 200 | I've personally experienced the most significant increases in my happiness not because of large dramatic changes | 我个人经历了我幸福中最显著的提升 不是因为巨大的戏剧性变化 |
| 201 | But rather through the seemingly small interventions I've introduced into my daily life | 但相反,通过看似小的干预 我引入了我的日常生活 |
| 202 | I'd like to share with you some of the things that I do | 我想和你们分享一些事情 |
| 203 | I get up and move for a minute every half hour or so when I'm writing | 我每半个小时就起来动一下 差不多半个小时 |
| 204 | I take three deep breaths throughout the day | 我整天深呼吸三声 |
| 205 | I count my blessings before going to bed and I regularly read brief | 我睡觉前数着祝福 我经常读短文 |
| 206 | inspiring texts | 激励人心的文本 |
| 207 | Whether a poem or an excerpt from a book the real change | 无论是诗还是书的节选 真正的变化 |
| 208 | Comes along when these interventions become habits when they become second nature | 当这些干预措施成为习惯时,它们就会出现 |
| 209 | the most unusual and in many ways the most | 最不寻常的,在许多方面最 |
| 210 | Eye-opening class that I took as an undergraduate | 我当本科生的开眼课 |
| 211 | Was with psychology professor Richard Hackman for years Hackman taught the same course on the psychology of teams | 和心理学教授理查德·哈克曼一起学习了几年 哈克曼教授了同一门关于团队心理学的课程 |
| 212 | Which I along with many other fortunate students had the opportunity to take in the spring semester of | 我和许多其他幸运的学生 有机会在春季学期 |
| 213 | 1996 he did something different he shared with his diehard students and | 1996年,他做了一些不同的事情 他分享给他的学生, |
| 214 | There were many of us that he had become intrigued by the concept of spirals | 我们很多人都觉得 他被螺旋形的概念迷住了 |
| 215 | one small event triggers another which then triggers another and so on | 一个小事件触发另一个事件 然后触发另一个事件等等 |
| 216 | Creating an upward spiral that gradually | 逐渐形成上升的螺旋 |
| 217 | Expands its impact each week. | 每星期扩大其影响。 |
| 218 | We examined spirals in a different context | 我们在不同的背景里研究了螺旋 |
| 219 | from neural pathways to rainforests from | 从神经途径到雨林 |
| 220 | interpersonal relationships to | 人际关系 |
| 221 | Organizational processes wherever we looked we began to see spirals rather than straight lines | 我们所看到的组织进程开始看到螺旋形而非直线 |
| 222 | complex and | 复杂和 |
| 223 | Interconnected systems rather than simple linear cause-and-effect relationships | 互联系统,而不是简单的线性因果关系 |
| 224 | Today I can trace my work on MVIs | 今天我可以追踪我关于MVI的作品 |
| 225 | Back to that class once we recognize that our world is primarily made up of spirals | 一旦我们意识到我们的世界 主要由螺旋组成 |
| 226 | We begin to understand why MVIs play such an important role in our overall well-being | 我们开始理解为什么MVI在我们的整体福祉中扮演如此重要的角色 |
| 227 | Here is an example of how a seemingly | 举个例子来说明 |
| 228 | Insignificant event can set off an upward spiral with meaningful consequences | 重大事件可能引发螺旋上升,产生有意义的后果 |
| 229 | So imagine you walk into the office in the morning and the first colleague you see says wow | 想象一下你早上走进办公室 你见到的第一位同事说 |
| 230 | You look wonderful | 你看起来棒极了 |
| 231 | Naturally a subtle smile appears on your face | 你脸上自然会露出微妙的笑容 |
| 232 | Then the next colleague you run into | 然后下一个你遇到的同事 |
| 233 | Observes the smile and also comments on how great or perhaps happy you look you start to feel good | 看着笑容,还评论你有多伟大,或也许很高兴 你开始感觉很好 |
| 234 | You engage in pleasant conversations and that positive energy carries into your work | 你进行愉快的谈话, 和正能量带入你的工作 |
| 235 | You're more focused more productive you get home in a good mood and enjoy a fun evening with family or friends | 你比较专注 更有生产力 心情好回家 和家人或朋友享受愉快的夜晚 |
| 236 | It has been a great day | 今天过得很开心 |
| 237 | now | 现在 |
| 238 | Imagine the opposite you arrive at the office and the first thing someone says to you is wow | 想象一下你来到办公室时的反面 和别人对你说的第一件事是哇 |
| 239 | You don't look well is is everything okay? | 你脸色不好,没事吧? |
| 240 | Well, maybe everything was fine until that moment | 嗯,也许一切都很好 直到那一刻 |
| 241 | But it's no longer your posture changes your energy drops | 但它不再是你的姿态改变 你的能量下降 |
| 242 | The next person picks up on that and responds in kind you feel worse | 下一个人拿起这个,用你感觉更糟糕的语气回应 |
| 243 | Withdraw a bit struggle to focus and carry that low energy | 收回一点努力 集中和携带低能量 |
| 244 | Home by the end of the day all you want is for it to be over | 一天到头你只想结束这一切 |
| 245 | we often refer to a positive upward spiral as a virtuous cycle and a negative one as a | 我们经常把正上升的螺旋称为良性循环,把负上升的螺旋称为良性循环。 |
| 246 | Vicious cycle the examples I gave of a day at work illustrate just how much small events | 我工作一天时所举的例子 证明了 多少小事件 |
| 247 | Can and do matter but what's important to remember is that unlike these scenarios an | 能够做重要的事情 但重要的是要记住 与这些情景不同 |
| 248 | Upward spiral or a downward one doesn't have to begin with something external | 向上螺旋或向下螺旋不需要从外部的东西开始 |
| 249 | We don't have to wait for someone else to determine our mood. | 我们不用等别人来决定我们的心情 |
| 250 | We can initiate the spiral | 我们可以启动螺旋 |
| 251 | ourselves as | 我们自己是 |
| 252 | Christina Baldwin wrote when you're stuck in a spiral | 克里斯蒂娜·鲍德温写道 当你陷入螺旋 |
| 253 | To change all aspects of the spin you only need to change one thing | 要改变旋转的方方面面 你只需要改变一件事 |
| 254 | That one thing can be a happy habit and it can meaningfully shift the trajectory of | 有一件事可以是一个快乐的习惯 它可以有意义地改变轨迹 |
| 255 | Your day take something as simple as expressing gratitude | 你的一天 以简单的方式表达感激 |
| 256 | Robert Emmons和Michael McCullow的研究表明 每晚花一两分钟 | |
| 257 | reflecting on what we're grateful for | 想想我们感激什么 |
| 258 | Improves our overall happiness | 改善我们的幸福 |
| 259 | How successful we are and even our physical health? | 我们身体健康有多成功? |
| 260 | How does such a small intervention make such a big difference because focusing on what's going? | 这么小的干预,怎么会因为专注于事情的发展而产生这么大的改变呢? |
| 261 | Well puts us in a better mood and that mood makes it more likely that we'll take positive actions | 这样我们就能有更好的心情 更有可能采取积极行动 |
| 262 | Which then further elevate our mood and so on in a self-reinforcing | 然后在自我增强中 进一步提升我们的心情等等 |
| 263 | Upward spiral just as a single stone creates ripples across a pond or a | 向上螺旋 就像一块石头 形成波纹穿过一个池塘或一个 |
| 264 | single candle can light up an entire dark room a single moment can positively shape an | 单一的蜡烛可以点亮整个黑暗的房间 一瞬间就能形成一个正面的形状 |
| 265 | Entire day and because emotions are contagious | 一整天,因为情感是传染性的 |
| 266 | These effects don't stop with us our mood influences the people around us | 这些影响不会影响我们周围的人 |
| 267 | When we're in a good mood that energy tends to spread creating additional ripples of | 当我们心情好的时候 能量会扩散 产生更多的波纹 |
| 268 | positivity Oprah Winfrey captures this beautifully when she says I | Oprah Winfrey在说"我"时 以优美的姿势捕捉到这个 |
| 269 | Started out giving thanks for small things and the more thankful I became the more my bounty | 开始感谢小事 越是感激我 越是我的赏金 |
| 270 | Increased here is another example of how an MVI can create a ripple effect | 增加这里是MVI如何产生连锁效应的另一个例子 |
| 271 | Imagine you're having a difficult day at work feeling low and | 想象一下你今天工作很辛苦 感觉很低调 |
| 272 | unmotivated you introduce a brief intervention say 30 to 60 seconds of | 30到60秒的短暂干预 |
| 273 | Jumping up and down that small burst of movement gives you a bit more energy | 跳上跳下 小小的运动会给你更多的能量 |
| 274 | You get a little more done feel slightly better and that leads to more positive | 你得到的更多 稍稍好一点, 这导致更积极的 |
| 275 | Experiences by the time you get home you're more likely to go out with friends than collapse in front of the TV | 回家后的经验 和朋友约会的可能性比在电视前倒闭还大 |
| 276 | Which is what you might have done if your mood had remained low. | 如果你的心情保持低调,你可能会这么做。 |
| 277 | There is something both | 两者都有 |
| 278 | reassuring and | 令人欣慰 |
| 279 | Empowering in realizing that we have some control over our well-being and that even brief | 赋予我们权力,使我们认识到,我们对自身福祉有某种控制,而且这种控制甚至短暂 |
| 280 | Accessible actions can shift the direction of a moment or an entire day | 可利用的行动可以改变一瞬间或一整天的方向 |
| 281 | The fact that this control is at least in part internal is itself a source of positivity | 这种控制至少部分是内部的,这本身就是一种肯定性的来源。 |
| 282 | Simply knowing that you can actively influence your state and change the trajectory of your day | 仅仅知道你可以 积极影响你的状态 改变你的时代轨迹 |
| 283 | whether through movement a cold shower a few minutes of journaling or an act of kindness | 无论是通过移动 寒冷的淋浴 几分钟的日记还是善意的行为 |
| 284 | Is comforting in a way that goes beyond any single intervention | 以超越任何单一干预的方式安慰 |
| 285 | moreover | 还有 |
| 286 | Knowing that small changes make a big difference in our lives | 知道小改变会给我们的生活带来很大改变 |
| 287 | Can inspire us to help others do the same | 能激励我们帮助别人也这样做 |
| 288 | Whether you are a manager a parent a colleague | 您是否是经理 是否是同事 |
| 289 | A community member you can influence your environment | 一个社区成员,你可以影响你的环境 |
| 290 | How by introducing these happy habits in your life and by encouraging others? | 如何在你的生活中引入这些快乐的习惯和鼓励他人? |
| 291 | to introduce | 介绍 |
| 292 | Habits that make a difference in their lives | 改变他们生活的身体 |
| 293 | Happy habits can also create upward spirals in others | 快乐的习惯也会在别人身上造成螺旋上升 |
| 294 | For example holding the door an act of kindness | 举个例子,守门是仁慈的 |
| 295 | Can elicit a smile | 能够吸引微笑 |
| 296 | Which to that person will create an upward spiral? | 对那个人来说,哪一个会形成上升的螺旋? |
| 297 | ripple throughout their day | 连绵一天 |
| 298 | We can see how small changes can lead to significant transformation in the research on | 我们可以看到,小的变化如何导致在研究中的重大转变。 |
| 299 | Procrastination most people see themselves to some extent as | 拖累大多数人 在某种程度上认为自己是 |
| 300 | procrastinators | 拖延者 |
| 301 | putting things off | 把东西放下 |
| 302 | Dragging their feet the cost of procrastination is high not only do we fail to get important things done | 拖着他们的脚 拖延的代价是很高的 不仅不能完成重要的事情 |
| 303 | We often compromise on the quality of what we eventually complete on top of that | 我们经常在质量上妥协 我们最终完成的之外 |
| 304 | Studies show that procrastinators experience higher levels of stress | 研究表明,拖延者承受的压力较高。 |
| 305 | Have weaker immune systems | 免疫系统较弱 |
| 306 | enjoy poorer sleep and | 享受更糟糕的睡眠, |
| 307 | giving all of this | 给这一切 |
| 308 | Report lower levels of happiness | 报告较低的幸福水平 |
| 309 | As screen addiction becomes more pervasive | 随着屏幕上瘾的蔓延 |
| 310 | Procrastination is only becoming more of a problem when psychologists studied this phenomenon | 拖延只有在心理学家研究这个现象时 才变得更加麻烦 |
| 311 | They identified a key difference in mindset | 他们查明了心态上的主要差异 |
| 312 | Between those who procrastinate and those who tend to get things done in simple terms | 拖延的人和那些 倾向于得到事情的简单 |
| 313 | Procrastinators believe that | 拖延者认为 |
| 314 | motivation | 动机 |
| 315 | Must come before | 一定要来之前 |
| 316 | Action they feel they need to be inspired to want to act before they begin | 他们觉得行动需要激励 想要在行动开始前采取行动 |
| 317 | Those who procrastinate less tend to see it the other way around | 拖延时间少的人往往会反目 |
| 318 | They understand that action comes first | 他们知道首先行动 |
| 319 | And motivation follows | 动机也随之而来 |
| 320 | In other words you begin and the inspiration often catches up | 换句话说,你开始和灵感常常追上 |
| 321 | As amy cuddy puts it | 就像我的宝贝说的 |
| 322 | Fake it until you become it | 假装它直到你变成它 |
| 323 | As an antidote to procrastination | 作为拖延的解药 |
| 324 | Researchers often recommend the five minute takeoff strategy. | 研究人员经常推荐五分钟起飞战略. |
| 325 | The idea is simple | 这个想法很简单 |
| 326 | Start doing the thing you've been putting off even if only for a few minutes taking that small step | 开始做你一直拖延的事情 即使只是几分钟 采取这个小步骤 |
| 327 | Whether it's beginning a school project | 是否开始一个学校项目 |
| 328 | Starting a gym workout or making a first phone call | 开始健身或打个电话 |
| 329 | This creates a momentum five minutes often lead to another five and then another setting off | 这创造了五分钟的动力 经常导致另外5分钟,然后又1分钟 |
| 330 | An upward spiral of action. | 行动螺旋上升 |
| 331 | I use this technique often myself | 我经常用这个技术 |
| 332 | On days when I don't feel like writing I rely on the five minute takeoff | 在我不想写信的日子里 我只能靠五分钟的起飞 |
| 333 | More often than not once I begin I find my rhythm and can continue for much longer | 常常我一开始,我就找到我的节奏 并且可以继续更长的时间 |
| 334 | And if I don't I simply do another five minute takeoff and then another | 如果我不这样做,我只是再做五分钟起飞,然后又一次 |
| 335 | As needed each one is an mvi | 根据需要,每个是MVI |
| 336 | Mel robbins takes this idea a step further with what she calls the five second rule | Mel Robbins把这个想法 更进了一步 她所说的五二规则 |
| 337 | When there is something you want to do whether it's getting out of bed starting a workout or making a call | 当你有事情要做时 不管是下床开始锻炼还是打电话 |
| 338 | You count down from five to one and then you act | 数到五到一 然后演戏 |
| 339 | I use this in my own life | 我用这个在自己的生活中 |
| 340 | Especially on cold mornings or when i'm tempted to delay getting started for whatever reason as robbins explains | 特别是在寒冷的早晨 或者当我想拖延开始的时候 不管是出于什么原因 |
| 341 | The moment you feel yourself hesitate before doing something that, you know | 当你在做一些事情前感到犹豫的时候 |
| 342 | You should do count five four three two one go and move towards action | 你应该数到五 四 三 二 一 去行动 |
| 343 | If you don't move in five seconds | 如果你五秒钟内不动 |
| 344 | Your mental habits take over and kill your instinct to change | 你的心理习惯会改变你的本能 |
| 345 | Innovate or step outside your comfort zone | 创新或走出你的舒适地带 |
| 346 | What the five seconds rule does very quickly is initiate an upward spiral | 5秒规则做的是快速启动螺旋上升 |
| 347 | Keep in mind that there is no need to stress about adopting all or even most of the mvis | 记住,没有必要强调采用所有甚至大多数微信 |
| 348 | You certainly don't need to implement all the mvis you know of | 你当然不需要执行所有你知道的Mvis |
| 349 | Not now and not even in the long term instead | 现在不行,从长远来看也不行 |
| 350 | start small | 开始小 |
| 351 | Pick two today | 今天选两个 |
| 352 | Try them out for a week or a month | 试一个星期或一个月 |
| 353 | And then decide whether you want to continue with those or experiment with two others | 然后决定是继续做这些 还是做另外两个实验 |
| 354 | 正如Jim Lore和Tony Schwartz所说 | |
| 355 | Incremental change is better than ambitious failure | 递增变化胜过雄心勃勃的失败 |
| 356 | success | 成绩 |
| 357 | feeds on itself | 以自身为食 |
| 358 | When it comes to implementation | 在涉及执行时 |
| 359 | less | 减 |
| 360 | Maybe more | 也许更多 |
| 361 | Once you understand the idea the principle behind minimum viable interventions you can incorporate it | 一旦你理解了最低可行干预措施背后的原则,就可以纳入 |
| 362 | Throughout your life and help others do the same | 一生帮助别人也一样 |
| 363 | Try things out experiment | 尝试一些实验 |
| 364 | gandhi wrote his autobiography naming it my | 甘迪写了他的自传 命名它是我的 |
| 365 | Experiments with truth. | 实验与真理。 |
| 366 | I encourage you to do the same | 我鼓励你们也这样做 |
| 367 | Experiment with different truths with different things that work for you | 实验用不同的真理 与不同的事物为你工作 |
| 368 | Try them out for size bite size | 试试看大小 |
| 369 | And see what works | 看有什么办法 |
| 370 | over time | 随时间演变 |
| 371 | You will get closer and closer to the best version of yourself one small happy habit | 你会越来越接近你最好的版本 一个小小的快乐习惯 |
| 372 | at a time | 偶尔 |
| 373 | chapter two the essential elements of happiness | 第二章 幸福的基本要素 |
| 374 | According to aristotle happiness is the most desirable of all things | 根据贵族的幸福是所有事物中最可取的 |
| 375 | Something final and self-sufficient and is the end of action | 最终的、自给自足的,是行动的终结 |
| 376 | Echoing the sentiment more than 2 000 years later | 在两千多年之后, |
| 377 | Helen keller wrote that most of us regard happiness as the proper end of all earthly enterprise | Helen Keller写道,我们大多数人认为幸福是所有地球事业的适当结局。 |
| 378 | This idea is by no means limited to the west if happiness is the ultimate end | 如果幸福是终极的结局 那这个想法绝不局限于西方 |
| 379 | Then all other goals are in a sense subordinate to it in our context | 那么,所有其他目标在某种意义上都从属于我们的背景 |
| 380 | This means that mvis are also a means | 这意味着Mvis也是一种手段 |
| 381 | towards that end | 为此 |
| 382 | That their purpose is to increase our levels of happiness | 他们的目的是提高我们的幸福水平 |
| 383 | This is precisely why I refer to mvis as happy habits | 这就是为什么我把Mvis称为快乐的习惯 |
| 384 | And if we want to understand how mvis can play their role most effectively | 如果我们想知道Mvis怎样才能最有效地发挥作用 |
| 385 | We first need to better understand the nature of happiness | 我们首先需要更好地了解幸福的本质 |
| 386 | Integrating the wisdom of philosophers like aristotle | 融合贵族等哲学家的智慧 |
| 387 | 老挝人Helen Keller和Martha Nusbaum | |
| 388 | With the research of modern psychologists like martin seligman and sonia lubomirsky | 现代心理学家如玛丁·塞利格曼和索尼娅·卢博米尔斯基的研究 |
| 389 | My colleagues and I developed a model of happiness that includes | 我的同事和我开发了一个幸福的模型 包括: |
| 390 | five core elements | 五个核心要素 |
| 391 | spiritual well-being | 心理健康 |
| 392 | physical well-being | 身体健康 |
| 393 | intellectual well-being | 知识福利 |
| 394 | relational well-being and | 相关福利和 |
| 395 | emotional well-being | 心理健康 |
| 396 | Together these form the acronym SPIRE | 这些共同构成缩写SPIRE |
| 397 | They offer a clear and accessible roadmap for understanding pursuing | 它们为寻求理解提供了明确和可获取的路线图。 |
| 398 | and attaining happiness | 并获得幸福 |
| 399 | What's important to remember is that all five elements of SPIRE are interconnected | 重要的是要记住,SPIRE的所有五个元素都是相互联系的 |
| 400 | They function as a system | 它们作为一个系统运作 |
| 401 | This leads to two insights that may seem contradictory | 这导致了两个似乎相互矛盾的见解 |
| 402 | But actually complement one another | 但实际上彼此互补 |
| 403 | first | 第一个 |
| 404 | We need to attend to all five elements if we want to experience true happiness | 如果要体验真正的幸福,我们需要照顾所有五个因素 |
| 405 | second | 第二届 |
| 406 | working on any one element | 在一个要素上工作 |
| 407 | Can improve our overall well-being the first point means that neglecting even one element | 能够改善我们的整体福祉 第一点意味着 忽视一个因素 |
| 408 | Can undermine our happiness no matter how much we invest in the others | 无论我们为别人投资多少 都会破坏我们的幸福 |
| 409 | For example if we ignore our physical health | 譬如我们忽略身体健康 |
| 410 | It will eventually take a toll | 最终会付出代价的 |
| 411 | Regardless of how strong our relationships are or how intellectually engaged we may be and the reverse is also true | 不管我们的关系有多强 或我们如何在智力上参与 反之亦然 |
| 412 | Frequent exercise and meditation cannot compensate for neglected relationships | 频繁的锻炼和冥想不能弥补被忽视的关系 |
| 413 | The second points reminds us that small | 第二点提醒我们 |
| 414 | consistent changes | 连续变化 |
| 415 | Can have a powerful impact | 能产生强大的影响 |
| 416 | In the spirit of good enough, which is central to the mvi approach | 本着足够好的精神,这是MVI方法的核心 |
| 417 | There's no need to do everything | 没必要做任何事 |
| 418 | It's perfectly fine to choose a few practices that fit your needs and preferences | 选择一些适合你需要和喜好的做法是完全不错的 |
| 419 | Even focusing on one or two simple habits and sticking with them | 即使专注于一两个简单的习惯 并坚持他们 |
| 420 | Can lead to meaningful results over time. | 随着时间的推移,可以取得有意义的成果。 |
| 421 | So how do you decide where to begin? | 那你如何决定从哪里开始? |
| 422 | By looking at your life through the spire lens and identifying | 透过圆锥镜来观察你的生活 |
| 423 | What is essential for your well-being? | 什么对你的福祉至关重要? |
| 424 | Versus what is simply nice to have for instance | 比方说,Versus,什么是简单的美好 |
| 425 | If your work already involves a lot of movement, you may not need additional physical mvis | 如果你的作品已经涉及很多动作, 你可能不需要额外的物理磁带 |
| 426 | If you're deeply engaged in academic learning | 如果你深入学习 |
| 427 | You may not need to add intellectual practices and if you're already practicing yoga regularly | 你可能不需要增加知识实践 如果你已经经常练习瑜伽 |
| 428 | Extra meditation or stretching might add only marginal value | 额外的冥想或拉伸可能只会增加边值 |
| 429 | On the other hand if you spend most of your day sitting | 另一方面,如果你整天坐着 |
| 430 | Introducing small movement-based habits can make a real difference | 引入基于移动的小型习惯可以带来真正的改变 |
| 431 | If your routine lacks | 如果你的常规缺乏 |
| 432 | intellectual stimulation | 智力刺激 |
| 433 | brief moments of learning can be highly valuable and if your days are filled with | 短暂的学习时刻可以非常宝贵 如果你的日子充满 |
| 434 | distraction and multitasking | 分散注意力和多重任务 |
| 435 | Creating small pockets of mindfulness | 创造小的小心翼翼 |
| 436 | Can significantly improve both your mental and physical health | 能够大大改善你的身心健康 |
| 437 | Spiritual well-being is about purpose and presence | 精神幸福是目的和存在 |
| 438 | about finding meaning | 关于找到意义 |
| 439 | and being mindful | 并谨记, |
| 440 | We may find this through religion but also through our work or our home life | 我们可能通过宗教找到这一点,但也通过我们的工作或家庭生活 |
| 441 | Victor Frankl 人类寻找意义的作者 | |
| 442 | distinguishes between the meaning of life and the meaning in life | 区分生命的意义和生命的意义 |
| 443 | the meaning of life includes big questions like | 生命的意义包括大问题 |
| 444 | Why am I here? | 为什么我在这里? |
| 445 | and | 和 |
| 446 | What is the purpose of life? | 人生的目的为何? |
| 447 | many people look for answers in religion or in a broader mission such as | 许多人在宗教或更广泛的使命中寻找答案,如 |
| 448 | overcoming poverty or | 消除贫困或 |
| 449 | addressing global challenges | 应对全球挑战 |
| 450 | While it can be difficult to find the meaning of life | 虽然很难找到生命的意义 |
| 451 | It is often easier to find meaning in life in the ordinary things that we do each day | 我们每天都在做一些普通的事情 往往更容易在生活中找到意义 |
| 452 | Take a minute or two to respond in writing | 要花一两分钟才能作出书面答复 |
| 453 | to this question | 这个问题 |
| 454 | What do I find meaningful in what i'm already doing? | 我在做的工作有什么意义? |
| 455 | Reflect on what matters to you in your daily activities | 思考你日常活动的重要性 |
| 456 | And on how you may be making a difference in your own life or in the lives of others | 以及你如何改变自己的生活 或他人的生活 |
| 457 | The answer doesn't need to be grand | 答案不需要大一点 |
| 458 | Whether you begin your day with this question or return to it during a short break | 无论你从这个问题开始,还是从短时间返回 |
| 459 | Identifying even a modest sense of purpose can energize | 确定一个微小的目的感可以激发 |
| 460 | motivate | 动机 |
| 461 | and inspire | 并激励 |
| 462 | Another mvi under spiritual well-being revolves around mindfulness meditation | 精神幸福下的另一个mVI 围绕心思冥想 |
| 463 | at its core | A. 《公约》的核心内容 |
| 464 | Mindfulness is about present moment awareness | 觉悟是目前的意识 |
| 465 | About being in the here and now it's a broad concept that includes many different practices | 现在这个概念很宽泛 包括许多不同的做法 |
| 466 | The most familiar form involves sitting or lying down and focusing on the breath | 最熟悉的形式是坐着或躺着 专注于呼吸 |
| 467 | as it moves in | 当它移动到 |
| 468 | and out | 离开 |
| 469 | But that's only one option | 但只有一个选择 |
| 470 | walking while paying attention to each step | 走路时注意每一步 |
| 471 | Lying down and scanning your body | 躺下扫描你的身体 |
| 472 | praying with intention or listening to music with full attention | 有意祈祷或全心全意听音乐 |
| 473 | Are all forms of meditation. | 是所有冥想形式。 |
| 474 | There are numerous benefits to establishing a meditation practice | 确立冥想做法有许多好处。 |
| 475 | John Kabat-zin的研究 | |
| 476 | Richard davidson sarah lazar and others | 理查德·达维德森·萨拉·拉扎尔等人 |
| 477 | Shows improvements in cognitive function | 显示认知功能的改进 |
| 478 | including attention memory and creativity | 包括注意记忆和创造力 |
| 479 | As well as benefits to physical health such as strengthening the immune system | 以及身体健康的好处,例如加强免疫系统 |
| 480 | and reducing inflammation | 并减少炎症; |
| 481 | and to mental health | 心理健康的权利 |
| 482 | including lowering anxiety | 包括减少焦虑 |
| 483 | anger and depression | 愤怒和抑郁 |
| 484 | While many of these benefits are associated with longer sessions | 其中许多福利与较长的会议有关 |
| 485 | Shorter practices can also be highly effective | 更短的做法也可能非常有效 |
| 486 | 例如,Daniel sigl建议少如: | |
| 487 | Three minutes a day noting that the brain responds to repetition with more gusto | 每天三分钟 脑部对重复的反应 |
| 488 | Than it does to duration | 而不是持续时间 |
| 489 | Even one minute of focusing on the breath | 甚至一分钟的注意力集中在呼吸上 |
| 490 | noticing the air moving through your nostrils | 注意你的鼻孔的空气 |
| 491 | Or your belly rising and falling | 或你的肚子升降 |
| 492 | Can have a meaningful impact | 可以产生有意义的影响 |
| 493 | Another simple practice is to scan a tense area of your body | 另一种简单的做法是扫描你身体的紧张区域 |
| 494 | such as maybe the forehead or shoulders | 比如额头或肩膀 |
| 495 | Your chest or your belly | 你胸口还是肚子 |
| 496 | And then consciously relaxing it | 然后自觉放松 |
| 497 | Breathing out any accumulated tension a minute of this kind of mindful relaxation | 呼吸出任何累积的紧张 一分钟的这种注意放松 |
| 498 | Can significantly increase your sense of calm | 可以大大提升你的平静感 |
| 499 | You can stick with one method or experiment with several you might begin your day with a short meditation | 你可以坚持一种方法 或者用几种方法做实验 开始你的一天 短暂的冥想 |
| 500 | And then add brief moments during lunch before bed or whenever you need a pause | 然后在睡觉前的午餐时间 或需要休息的时候 加入短暂的时间 |
| 501 | It is important to note that meditation can be practiced formally | 必须指出,可以正式进行冥想。 |
| 502 | or | 或 |
| 503 | Informally formal practice means setting aside dedicated time for present moment awareness | 非正式的正式做法意味着为目前提高认识留出专门时间 |
| 504 | informal practice | 非正式做法 |
| 505 | Means bringing that same awareness into everyday activities | 将同样的认识引入日常活动 |
| 506 | Whether you're writing playing with a pet | 你是否在和宠物玩游戏 |
| 507 | Working on a spreadsheet or listening to a friend. | 在电子表格上工作或听朋友的 |
| 508 | We can be mindful anywhere at any time | 我们可以随时在任何地方注意 |
| 509 | 就像Alicia Goldstein现在写的那样 | |
| 510 | Mindfulness is basically just being aware and can be practiced both informally | 知觉基本上只是意识,可以非正式地练习 |
| 511 | and formally | 正式签署 |
| 512 | When you're practicing | 练习的时候 |
| 513 | It informally you're simply attempting to be more aware | 非正式的,你只是想更清楚一点 |
| 514 | In everything that you do when we're present | 当我们在场时你所做的一切 |
| 515 | Whatever we're doing | 无论我们做什么 |
| 516 | We elevate the ordinary to the extraordinary | 我们把普通提升为非凡 |
| 517 | 作为tiknat han | |
| 518 | Reminds us at any moment you have a choice | 随时提醒我们你有选择 |
| 519 | That either leads you closer to your spirit or further away from it | 要么让你更接近精神 要么更远离精神 |
| 520 | Throughout the day | 整个一天 |
| 521 | Gently return your focus to the present moment | 轻轻地把注意力回到现在 |
| 522 | Create reminders to help you come back to the here and now these reminders can take many forms | 创建提醒来帮助您回到这里, 现在这些提醒可以有很多形式 |
| 523 | You might set your phone to ping you periodically or place the word now | 你可以把手机固定在你的手机上 或者现在放字 |
| 524 | On your screen or hang an image that reminds you to pause | 在屏幕上或挂上一个提醒您暂停的图像 |
| 525 | over time | 随时间演变 |
| 526 | with these | 与这些 |
| 527 | reminders | 提醒 |
| 528 | Returning to the present will become second nature to you | 回到现在会变成你的第二性 |
| 529 | Physical well-being focuses on the mind body connection both movement and recovery are essential for a healthy body | 身体健康注重心灵联系,运动和恢复对身体健康至关重要。 |
| 530 | and mind | 和心灵 |
| 531 | What we eat how much we eat and how we eat all matter deeply not just for physical health | 我们吃多少 吃多少 不只是身体健康 |
| 532 | But for mental health as well movement is essential to our well-being in a study conducted at the university of cambridge | 但对于心理健康和移动来说, 在康布里奇大学进行的一项研究 对我们的福祉至关重要 |
| 533 | Participants were pinged on their smartphones and asked how active they had been over the previous | 学员们用智能手机拨打,并询问他们以前是如何活动的。 |
| 534 | 15 minutes | 15分钟 |
| 535 | Researchers found that those who had moved during that time | 研究者发现,那些在那个时候搬家的人 |
| 536 | Were happier than those who had been sitting or lying down more broadly | 比那些坐着或躺着的人更快乐 |
| 537 | Movement was associated with greater overall life satisfaction | 运动与整个生活更加满意有关 |
| 538 | It's also well established that beyond its physical benefits | 也很清楚,除了物质利益之外 |
| 539 | aerobic exercise contributes significantly | 气功大有助 |
| 540 | To mental health helping us cope with anxiety and depression more recent research highlights the value of | 心理健康有助于我们应对焦虑和抑郁症。 |
| 541 | high intensity | 高强度 |
| 542 | interval training | 间隔培训 |
| 543 | hit | 击中 |
| 544 | and high intensity circuit training hicked these approaches involve | 这些方法包括: |
| 545 | Short bursts of intense movements followed by recovery | 紧锣密鼓的短暂移动,然后恢复 |
| 546 | Repeated in cycles. | 循环反复. |
| 547 | They are highly efficient | 他们效率很高 |
| 548 | delivering meaningful health benefits in a relatively short time | 在相对较短的时间内提供有意义的保健福利 |
| 549 | Importantly studies show that these bursts don't need to be done | 重要的研究表明 这些暴动不需要完成 |
| 550 | Consequently, they can be spread throughout the day with the benefits remaining strong | 因此,它们可以全天分布,其好处仍然很大 |
| 551 | Even when there are long breaks between sets for example | 即使有很长的间断 比如说 |
| 552 | in a study using the wingate anaerobic test | 在使用翼状厌氧测试的研究中 |
| 553 | Participants performed three high intensity bursts per day | 与会者每天进行三次高强度暴雨 |
| 554 | with four hours between each session | 每场会议间隔4小时 |
| 555 | After eight weeks of doing this every other day | 隔八个星期再做一次 |
| 556 | their peak oxygen uptake a key measure of aerobic capacity | 其最高吸氧量是衡量有氧能力的关键尺度 |
| 557 | increased by 14 percent | 增加14% |
| 558 | Given this and similar findings the common excuse that we don't have enough time to exercise | 鉴于这个和类似的调查结果 我们没有足够时间锻炼的共同借口 |
| 559 | No longer holds often. | 不再经常坚持下去。 |
| 560 | All we need is a minute here and there to meet | 我们只需要一分钟在这里和那里见面 |
| 561 | recommended activity levels if you're over 40 or have any medical condition | 如果您超过40岁或患有任何病症,建议的活动水平 |
| 562 | It's important to consult your doctor before starting a hit routine and if hit isn't appropriate | 一定要先咨询你的医生 然后再开始拍戏 如果拍戏不合适的话 |
| 563 | You can turn to lit | 你可以变成点燃 |
| 564 | low intensity interval training | 低强度间隔培训 |
| 565 | such as walking | 像走路一样 |
| 566 | Climbing stairs or moving your arms through the day | 爬上楼梯或抬起手臂穿过白天 |
| 567 | movement affects more than happiness | 运动影响大于幸福 |
| 568 | increasingly physicians warn that | 越来越多的医生警告 |
| 569 | Sitting is the new smoking spending long hours without movement | 坐着就是新的吸烟者 长时间无动于衷 |
| 570 | Significantly raises the risk of chronic disease | 显著提高慢性疾病的风险 |
| 571 | Taking all of this together. | 把这些都拿起来 |
| 572 | It can be extremely valuable to sprinkle brief | 喷出短水可能极有价值 |
| 573 | 20 to 40 second bursts of movement throughout your day you might | 在你整个白天 20到40秒的移动 |
| 574 | Sprint in place do jumping jacks skip rope | 冲刺就位 跳杰克跳绳 |
| 575 | Perform push-ups pull-ups or planks or try lunges burpees or any activity that elevates your heart rate | 做俯卧撑拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉拉 |
| 576 | Adjust the pace and intensity based on your fitness level and age | 根据身体水平和年龄调整速度和强度 |
| 577 | This isn't a race and there is nothing to prove | 这不是一场比赛,没有证据 |
| 578 | You don't need to push to extremes to gain | 你不需要推向极端来获得利益 |
| 579 | meaningful benefits | 有意义的惠益 |
| 580 | Another mvi perhaps less pleasant, but highly effective | 另一个MVI也许不太愉快,但是非常有效 |
| 581 | Is taking a cold shower | 正在洗个冷水澡 |
| 582 | research by geert boujee from the academic medical center in amsterdam | 由阿姆斯特丹学术医学中心Geert Boujee进行的研究 |
| 583 | Points to the impact of cold exposure on the immune system | 说明寒冷接触对免疫系统的影响 |
| 584 | Helping reduce illness and speed recovery | 帮助减少疾病和加快恢复速度 |
| 585 | cold showers also increase metabolism | 冷雨也会增加新陈代谢 |
| 586 | boost energy | 增加能量 |
| 587 | and | 和 |
| 588 | Improve alertness after exercise they can reduce pain and support muscle recovery | 锻炼后提高警惕性,可以减少疼痛,支持肌肉恢复. |
| 589 | There is even evidence suggesting benefits for symptoms of depression | 甚至有证据表明 抑郁症症状有好处 |
| 590 | And anxiety one simple practice is to end a warm shower | 焦虑 简单的练习就是结束温暖的淋浴 |
| 591 | With at least 30 seconds of cold water you can gradually extend this to a minute or two | 冷水至少30秒,可以逐渐延伸至一两分钟 |
| 592 | But even 30 seconds is beneficial one of the most powerful happy habits is | 但30秒都有好处 最强大的快乐习惯之一是 |
| 593 | quite literally | 从字面上来说 |
| 594 | right under your nose | 在你眼皮底下 |
| 595 | and yet | 但是,现在 |
| 596 | often overlooked | 经常被忽视 |
| 597 | your breath | 你的呼吸声 |
| 598 | By learning to regulate your breathing you can influence your nervous system either energizing | 通过学习调节你的呼吸 你可以影响你的神经系统 或刺激 |
| 599 | or calming yourself | 或平静自己 |
| 600 | in general | 一般情况 |
| 601 | Slow breathing relaxes while rapid breathing stimulates | 呼吸慢点,呼吸快点 |
| 602 | The ratio between inhale and exhale also matters a longer inhale | 吸气和呼气的比例 也关系更长的吸气时间 |
| 603 | Activates this sympathetic system increasing arousal | 激活这个充满同情的系统 |
| 604 | While a longer exhale activates the parasympathetic system promoting | 虽然更长的呼气激活了寄生虫系统 |
| 605 | relaxation simply breathing slowly | 放松一点,慢慢呼吸 |
| 606 | gently | 轻轻地 |
| 607 | quietly and | 安静 |
| 608 | mindfully | 小心点 |
| 609 | Can make a big difference even a minute of steady breathing through your nose | 连一分钟的呼吸 都能有大区别 |
| 610 | allowing the belly to rise | 允许肚子上升 |
| 611 | and fall | 坠落 |
| 612 | That can shift you from the fight or flight response to what herbert benson | 这可以把你从战斗或飞行反应 转移到赫伯特·本森身上 |
| 613 | Calls the relaxation | 呼唤放松 |
| 614 | response | 回应 |
| 615 | another effective technique is | 另一个有效的技术是 |
| 616 | coherent breathing | 连续呼吸 |
| 617 | inhaling through the nose for five to six seconds | 吸入鼻子5到6秒钟 |
| 618 | and exhaling | 和呼气, |
| 619 | For the same amount of time | 同样的时间 |
| 620 | even a minute of this | 甚至一分钟 |
| 621 | Five to six seconds in five to six seconds out | 5到6秒内出局 |
| 622 | Can help reduce anxiety and fatigue | 有助于减少焦虑和疲劳 |
| 623 | promoting both calm | 推动双方的平静 |
| 624 | and | 和 |
| 625 | Alertness while five to twenty minutes a day of breath work is ideal even a minute or two | 一天呼吸5到20分钟的警戒 哪怕是一两分钟也是理想的 |
| 626 | Can make a difference set reminders on your phone or calendar to pause for a minute of breath work | 在您的电话或日历上设置提醒以暂停一分钟的呼吸工作会有所区别 |
| 627 | Three or four times a day | 一天三四次 |
| 628 | Experiment with these and other techniques to find what works best for you | 实验这些和其他技术 找出对你最有用的 |
| 629 | Intellectual well-being is often overlooked yet. | 知识福利往往被忽视。 |
| 630 | It plays a critical role in our happiness | 它对我们的幸福起着关键作用 |
| 631 | It begins with curiosity with asking questions exploring and learning new things | 从好奇心开始问问题 探索和学习新事物 |
| 632 | Curiosity is not only linked to how well we live but also to how long we live | 好奇心不仅与我们的生活有多美好有关,也与我们生活多久有关 |
| 633 | It's also about learning whether through books | 也是为了学书 |
| 634 | art or nature words | 艺术或自然词 |
| 635 | Create worlds | 创建世界 |
| 636 | concepts | 概念 |
| 637 | conceive | 设想 |
| 638 | The words we think about and use shape our lives and the lives of those around us | 我们思考和使用的文字 塑造我们的生活和我们周围的人的生活 |
| 639 | Researchers andrew newberg and mark waldman write in their book words can change your brain | 研究人员和新伯格和马克·维尔德曼在书中写的话可以改变你的大脑 |
| 640 | That a single word has the power to influence the expression of genes that regulate physical | 单词具有影响基因表达的能力 能够调节物理 |
| 641 | and | 和 |
| 642 | emotional stress | 情绪压力 |
| 643 | They point to studies to research showing that the longer you concentrate on positive words | 他们指出研究显示 你越是专注于正面的言语 |
| 644 | The more you begin to affect other areas of the brain | 你开始影响大脑的其他方面越多 |
| 645 | Functions in the parietal lobe start to change which changes your perception of yourself | 大脑叶的功能开始改变 改变你对自己的看法 |
| 646 | And the people you interact with one simple practice is to come up with a mantra a single word | 你与一个简单练习互动的人 就是想出一个单词 |
| 647 | That moves you and repeat it once or several times for a minute or two in the morning or throughout the day | 这样你就能在早上或白天 重复一次或几次一两分钟 |
| 648 | choose a word that inspires you that brings up positive thoughts and feelings such as | 选择一个能激励你 产生积极想法和感觉的词 比如 |
| 649 | god | ぱ摆 |
| 650 | or | 或 |
| 651 | grandmother | 爷爷 |
| 652 | love | 爱 |
| 653 | or kindness | 或慈爱 |
| 654 | presence or | 存在或 |
| 655 | acceptance | 接受情况 |
| 656 | Going beyond a single word you can identify a quote | 超越一个单词,你可以识别引用 |
| 657 | That inspires you a poem that moves you or a paragraph that elevates you read it | 让你感动的诗 或升华的段落 |
| 658 | slowly and deliberately | 慢慢的 刻意的 |
| 659 | Reflecting on what it means to you and how it connects to your life | 思考它对你的意义 以及它与你生活的联系 |
| 660 | Then revisit it the next day and each day after for a week or longer | 隔天再看一遍 后天再看一周或更长时间 |
| 661 | This can even become a shared practice with someone close to you | 这甚至可以成为与你亲近的人共同练习 |
| 662 | If the words continue to resonate print them out hang them on your wall or use them as a screen saver | 如果这些字词继续产生共鸣 把它们挂在你的墙上 或者用它们做屏幕保护器 |
| 663 | once again words create | 再次创建单词 |
| 664 | worlds | 世界范围 |
| 665 | Journaling is another practice that truly deserves a place in the mvi hall of fame | 日记是另一种在MVI名人堂里 真正值得一提的做法 |
| 666 | Karen A角i是Sigmund Freud的学生和评论家,她很强的口吻 | |
| 667 | 1942 book | 1942年书 |
| 668 | self-analysis | 自我分析 |
| 669 | While self-analysis is not a substitute for therapy | 虽然自我分析不能代替治疗 |
| 670 | It is an effective and accessible tool for reducing psychological distress | 它是减少心理痛苦的有效和可利用的工具 |
| 671 | and | 和 |
| 672 | supporting personal growth in | 支持个人增长 |
| 673 | 1997 university of texas psychologist james pennie baker published opening up | 1997年 德克萨斯大学心理学家 James Pennie 面包师出版开放 |
| 674 | Presenting compelling research on journaling he found that writing for 20 minutes | 他对日记进行了令人信服的研究 发现他写了20分钟 |
| 675 | About the most upsetting or traumatic experience of your entire life over four consecutive days | 关于你一生中 连续四天最痛苦或最痛苦的经历 |
| 676 | significantly reduced long-term anxiety | 大大减少长期焦虑 |
| 677 | strengthened the immune system | 加强免疫系统 |
| 678 | improved mood and | 心情好转 |
| 679 | Led to more open and social behavior more recently | 导致更开放 和社会行为最近 |
| 680 | psychologists chad burton and laura king | 心理学家查德布顿和劳拉王 |
| 681 | Extended this work by exploring the minimum | 通过探索最低 |
| 682 | effective dose of journaling in their study participants wrote for just | 研究参与者写道: |
| 683 | Two minutes on two consecutive days. | 连续两天两分钟 |
| 684 | So a total of four minutes | 总共四分钟 |
| 685 | One group wrote about traumatic experiences | 一个小组写了创伤经历 |
| 686 | Another about positive experiences and a third about a neutral topic | 另一个是关于积极的经验,第三个是关于中立的议题。 |
| 687 | one month later | 一个月后 |
| 688 | Participants in the first two groups still showed better health | 参加前两个小组的人员健康状况仍然较好 |
| 689 | than those in the control group | 超过控制组中的 |
| 690 | While writing for 15 or 20 minutes can be powerful even two minutes can go a long way | 写作15或20分钟可以很有力 连两分钟都行得通 |
| 691 | Relational well-being is about our deep-seated need for social interaction | 关系幸福是我们深层次的社会互动需求 |
| 692 | The number one predictor of happiness is the quality time we spend with people we care about | 幸福的第一预测者是 与我们所关心的人一起度过的美好时光 |
| 693 | And who care about us? | 谁在乎我们? |
| 694 | We all need connection and a sense of belonging one of the most powerful ways to cultivate that | 我们都需要联系和归属感 一种最强大的方法来培养 |
| 695 | Is through kindness | 是通过善意 |
| 696 | and generosity | 和慷慨, |
| 697 | When we give to others we enhance their well-being | 当我们给别人 我们增进他们的福祉 |
| 698 | and our own | 我们自己的 |
| 699 | in a fascinating series of studies john gotham found that the healthiest relationships | 在一系列令人着迷的研究中 John Gondham发现 最健康的关系 |
| 700 | maintain a | 维持a |
| 701 | five to one | 5对1 |
| 702 | positivity ratio | 绝对比率 |
| 703 | In other words for every one conflict disagreement or moment of frustration | 换句话说,每一次冲突分歧或挫折的时刻 |
| 704 | there are five | 有五个 |
| 705 | positive interactions | 积极互动 |
| 706 | Compliments loving messages a smile a hug or a meaningful conversation | 赞美的爱情信息 微笑 拥抱 或有意义的对话 |
| 707 | What makes this ratio so useful? | 为什么这个比例这么有用? |
| 708 | Well, first it tells us that conflict is not only inevitable but necessary | 首先,它告诉我们,冲突不仅是不可避免的,而且是必要的 |
| 709 | Avoiding or suppressing real issues can harm a relationship over time | 避免或压制实际问题会长期损害一种关系 |
| 710 | Second it shows us that for relationships to thrive | 其次,它告诉我们,为了 关系繁荣 |
| 711 | Positive interactions must significantly outnumber negative ones based on his findings | 根据他的调查结果,积极的互动必须大大超过消极的互动 |
| 712 | Gottman suggests focusing more on increasing the positive | 高特曼建议更多关注 增加积极的 |
| 713 | Than on eliminating the negative one way to do it is through relationship boosters | 而不是消除消极的 一种方法,它是通过关系促进器 |
| 714 | small | 小型 |
| 715 | Everyday actions that increase positivity in our interactions an act of kindness | 每天增加我们互动中积极性的行动 是一种善意的行为 |
| 716 | A hug or a thoughtful message letting someone know you appreciate them can go a long way | 拥抱或深思熟虑的口信 让别人知道你欣赏他们可以做很多事 |
| 717 | A particularly important category of boosters is genuine | 一个特别重要的助推器是真正的 |
| 718 | heartfelt compliments | 衷心的祝贺 |
| 719 | Actively look for positive things to say to the people in your life. | 积极寻找积极的东西,向人民表达你一生的心声. |
| 720 | Don't wait for special occasions | 不要等特殊场合 |
| 721 | As mark twain quipped | 作为标记的twain精选 |
| 722 | I can live on a good compliment two weeks with nothing else to eat | 我只能靠两周的赞美过活 没有别的吃的了 |
| 723 | So make a list of relationship boosters you'd like to introduce | 所以,做一个列表 关系助推器 你想介绍 |
| 724 | Both at home and at work and begin to sprinkle them | 在家里和工作的时候 开始喷洒 |
| 725 | Into your daily interactions. | 进入你的日常互动。 |
| 726 | There are countless ways to raise the positivity ratio | 有无数种方法可以提高绝对比率 |
| 727 | Choose the ones that resonate most with you | 选择与你共鸣最多的 |
| 728 | A hug is one of the most powerful relational MVIs | 拥抱是最强大的关系MVI之一 |
| 729 | Too many people in too many places have lost touch with touch | 太多地方的人失去接触 |
| 730 | This was true even before covid and in many ways it has only intensified as virtual interactions | 甚至在凝聚之前就已经如此了,在许多方面,它只是随着虚拟互动而加剧 |
| 731 | Increasingly replace physical ones one simple antidote is hugging | 不断更换物理的 一种简单的解药正在拥抱 |
| 732 | Virginia satir famously wrote | 弗吉尼亚·萨蒂尔著名写道 |
| 733 | We need four hugs a day for survival | 我们需要一天四个拥抱才能生存 |
| 734 | We need eight hugs a day for maintenance | 我们每天需要八个拥抱来维持 |
| 735 | We need 12 hugs a day for growth | 我们一天需要12个拥抱才能成长 |
| 736 | Her words are not just poetic. | 她的话不只是诗意 |
| 737 | There is growing scientific evidence supporting the importance of touch | 越来越多的科学证据支持触摸的重要性 |
| 738 | Psychologist jane clippman asked college students to add five extra hugs to their day | 心理学家Jane Shippman要求大学生在今天多加五个拥抱 |
| 739 | These hugs were defined as non-sexual | 这些拥抱被定义为无性 |
| 740 | Face-to-face hugs using both arms while women found this easier at first | 面对面的拥抱 用双臂, 而女人发现这一点 一开始更容易 |
| 741 | Men also found creative ways to participate whether through sports family interactions or other contexts | 男子也通过体育家庭互动或其他方式找到参与的创造性方法 |
| 742 | after one month | 一个月后 |
| 743 | Participants who increased their hugging were significantly happier than those who did not | 增加拥抱的与会者要比没有拥抱的与会者高兴得多。 |
| 744 | Other research by ana duran and her colleagues at the university of london | Ana Duran和她在隆登大学的同事的其他研究 |
| 745 | Shows that | 显示 |
| 746 | Duration matters as well | 期限问题 |
| 747 | A five or ten second hug offers more benefits than a brief one second embrace | 5或10秒的拥抱比短暂的1秒拥抱更有好处 |
| 748 | When we hug we release oxytocin | 当我们拥抱时,我们释放催产素 |
| 749 | The love hormone which improves our mood and reduces stress | 爱荷尔蒙能改善我们的心情 减轻压力 |
| 750 | What's most important is that both people feel comfortable and respected when touch is consensual and boundaries are honored | 最重要的是,当接触是双方同意的,边界是受尊重的时,双方都感到舒适和尊重。 |
| 751 | both individuals | 两人 |
| 752 | Benefit so look for ways to gently and respectfully | 来寻找温柔恭敬的方式 |
| 753 | incorporate more touch | 包含更多触摸 |
| 754 | Into your day when appropriate allow the hug to last a little longer | 在适当的时候 让你的拥抱持续一段时间 |
| 755 | Relax into it notice the sensations and appreciate both yourself | 放松点,注意感受,欣赏你 |
| 756 | and the other person | 与对方 |
| 757 | Another mvi has to do with being kind | 另一个mVI和善良有关 |
| 758 | To give | 给 |
| 759 | Is to receive | 是接收 |
| 760 | One of the most effective ways to increase our own happiness is by contributing to the happiness of others | 增加自己幸福的最有效方式之一 就是为他人的幸福做出贡献 |
| 761 | Why is that? | 为什么? |
| 762 | first | 第一个 |
| 763 | Because it is part of our nature to feel good when we do good | 因为当我们做好事时 感觉良好是我们本性的一部分 |
| 764 | second | 第二届 |
| 765 | Giving tends to strengthen our relationships and as our relationships improve | 随着我们的关系的改善 |
| 766 | So does our happiness in her research sonia lube mirsky | 在她的研究中 我们的幸福也是一样 |
| 767 | Asked participants to perform a few extra acts of kindness each week | 要求参与者每周多做几次善行 |
| 768 | Being slightly more generous than usual these acts ranged from helping a colleague at work | 这些行为比平常稍大一些,包括帮助同事工作。 |
| 769 | To spending a bit more time listening to a friend | 要多花点时间听一个朋友的话 |
| 770 | Volunteering or simply being kind to a stranger this small intervention led to a meaningful increase in well-being | 自愿或对陌生人好一点 这小小的干预导致了福利的有意义的提高 |
| 771 | And the beauty of kindness is that it is always available to us as and frank wrote back in the 1940s | 善良的美感在于 它总是可以提供给我们 就像1940年代的直言直语 |
| 772 | You can always always give something | 你总能有所贡献 |
| 773 | Even if it is only kindness | 就算是慈爱 |
| 774 | Kindness benefits the receiver | 善意对接收者有利 |
| 775 | the giver | 给出者 |
| 776 | And the world | 还有世界 |
| 777 | It is in fact easy to be kind | 其实是很容易的 |
| 778 | Generosity is part of our nature | 慷慨是我们本性的一部分 |
| 779 | All we need is a reminder | 我们只需要提醒一下 |
| 780 | So commit to five or more extra acts of kindness each week | 所以,承诺每周多做5次或5次 |
| 781 | You can do them all in one day or spread them out. | 你可以在一天之内全部完成 或者把它们分散出去 |
| 782 | They can be planned or | 他们可以计划或 |
| 783 | spontaneous and just as importantly | 一样重要 |
| 784 | Remember to treat yourself with the same kindness you extend to others | 记住要像对待别人一样善待自己 |
| 785 | emotional well-being the final element of spire | 情感安乐 最后的元素 spire |
| 786 | Involves embracing painful emotions and cultivating pleasurable ones giving ourselves the permission to be human | 包括拥抱痛苦的情感 培养令人愉快的情感 让自己成为人类 |
| 787 | Allowing ourselves to feel anxiety | 让自己感到焦虑 |
| 788 | sadness | 悲伤 |
| 789 | Envy or anger is essential. | 内疚或愤怒至关重要。 |
| 790 | The first step towards happiness is allowing in | 幸福的第一步是允许进入 |
| 791 | unhappiness | 不高兴 |
| 792 | The belief that we or anyone else can live without painful emotions is misguided | 相信我们或其他人能活得没有痛苦的情绪是错的 |
| 793 | As well as harmful in fact, it may be the greatest barrier to happiness | 也可能是幸福的最大障碍 |
| 794 | The paradox is that when we reject painful emotions, they intensify they grow stronger | 矛盾的是,当我们拒绝痛苦的情绪时,它们会加剧它们变得更强大 |
| 795 | When we accept them | 当我们接受他们时 |
| 796 | They begin to dissipate it is only when we accept that fear anger sadness and envy | 他们开始消散 只有当我们接受恐惧的愤怒和嫉妒 |
| 797 | our natural parts of being alive | 我们活着的自然部分 |
| 798 | That we can fully realize our psychological and physical potential | 我们可以充分发挥身心潜力 |
| 799 | Life becomes lighter and more peaceful when instead of fighting our nature | 生活变得轻而易举 更加和平 而不是对抗我们的本性 |
| 800 | We embrace it pain pleasure and everything in between | 我们拥抱痛苦 快乐和一切之间 |
| 801 | The key to acceptance is to bear witness to our emotions without judgment | 接受的关键是见证我们的情感 而不做判断 |
| 802 | Without trying to fix them or push them away | 不试图修复或推开他们 |
| 803 | As mark williams from oxford suggests it's about observing our thoughts and physical sensations with | 正如来自牛福德的马克 威廉姆斯所暗示的 是为了观察我们的思想和身体感受 |
| 804 | friendly | 亲切 |
| 805 | curiosity | 好奇心问题 |
| 806 | As we do this the emotion may simply pass through us and fade | 当我们这样做时 情绪可能会从我们身边流逝 |
| 807 | or it may linger a bit longer, in which case we continue to hold it with openness and compassion. | 或者它会停留一段时间,在这种情况下,我们继续以开放和同情的态度坚持下去。 |
| 808 | The key to acceptance is loving awareness. | 接受的关键是爱意识。 |
| 809 | You can practice this kind of acceptance | 你可以练习这种接受 |
| 810 | at set times, perhaps for a minute or two in the morning or before going to sleep, | 在固定的时间, 也许一两分钟 在早晨或睡觉前, |
| 811 | or you can practice it in real time whenever the need arises. | 需要的时候可以实时练习 |
| 812 | For example, if you feel anxious | 例如,如果你感到焦虑 |
| 813 | before a presentation or envious before seeing a friend, pause for a moment and simply observe | 在看到朋友之前,先暂停一下,然后观察一下 |
| 814 | what is happening inside you, your thoughts, your sensations, and do so with loving awareness | 你内心正在发生的一切,你的思想,你的感觉, 并用爱的意识来做 |
| 815 | and without judgment. | 和没有判断。 |
| 816 | Expressing gratitude is another powerful emotional MVI. | 感谢是另一个强大的情感MVI。 |
| 817 | In a study by | 在一项研究中, |
| 818 | Michael McAuliffe, participants were asked to write down five things, big or small, | 迈克尔·麦考利夫,参与者被要求写下五件事,无论大小, |
| 819 | for which they were grateful. | 他们感谢。 |
| 820 | Over time, those who continued the practice became more joyful, | 随着时间的推移,那些继续练习的人变得更加快乐, |
| 821 | more energetic, and more helpful to others. | 更有活力,对别人更有帮助。 |
| 822 | They also slept better and experienced fewer | 他们也睡得更好,经验更少 |
| 823 | physical symptoms of illness. | 身体疾病症状。 |
| 824 | The word appreciate, which is my favorite word, has two meanings. | 欣赏这个词是我最喜欢的词,它有两个含义. |
| 825 | To be grateful for something and to increase in value. | 感恩之情,增益之义. |
| 826 | These two meanings of the word | 这个词的这两个意思 |
| 827 | are deeply connected. | 彼此紧密相连 |
| 828 | For when we appreciate the good, the good appreciates. | 因为当我们欣赏好的,好的欣赏。 |
| 829 | Make gratitude | 感谢 |
| 830 | a ritual. | 一个仪式。 |
| 831 | You can write your entries at night before bed or in the morning when you wake up. | 你可以在睡觉前的晚上或者醒来的早晨写你的条目. |
| 832 | You can also do this at the end of the workday, focusing on what went well at work. | 在工作日结束时,你也可以这样做,专注于工作进展如何。 |
| 833 | This simple | 这么简单 |
| 834 | practice can have a powerful impact on both performance and job satisfaction. | 实践可对业绩和工作满意度产生强有力的影响。 |
| 835 | Whether you | 无论你 |
| 836 | do it daily or even once a week, the key is to be both mindful and heartful. | 每天做,甚至每周做一次,关键是既要注意又要心地。 |
| 837 | It's not enough to go | 这还不够去 |
| 838 | through the motion. | 通过动议。 |
| 839 | You need to connect with what you're writing. | 你得把写的东西联系起来 |
| 840 | If you write about a good friend, | 如果你写了一个好朋友 |
| 841 | bring that person vividly to mind. | 让那个人生动地想起。 |
| 842 | Feel their presence. | 感受他们的存在 |
| 843 | Maybe recall a specific moment you | 也许记得一个时刻 |
| 844 | shared. | 共享。 |
| 845 | When gratitude becomes a habit, you no longer need a special event to feel happy. | 当感激成为习惯时,你不再需要一个特殊的活动来感到快乐. |
| 846 | You begin to see that there is so much in your life and in the world worth appreciating. | 你开始发现你的生命和世界上 有很多值得赞赏的东西 |
| 847 | Many of the MVIs we've discussed elevate our emotional state. | 许多我们讨论过的MVI提升了我们的情感状态. |
| 848 | In that sense, this final | 从这个意义上说,这个最后 |
| 849 | happy habit brings them all together. | 快乐的习惯把他们聚集在一起。 |
| 850 | A pleasure booster is a small intentional activity that | 快乐助推器是一种小的故意活动, |
| 851 | lifts your mood. | 唤起你的心情。 |
| 852 | It might be closing your eyes for a minute and picturing someone you love, | 它可能是闭上你的眼睛一分钟 想象你爱的人, |
| 853 | listening to a favorite song, savoring a bite of food, reading a meaningful poem, | 听一首最爱的歌 喜欢吃东西 读一首有意义的诗 |
| 854 | playing with your dog, or watching a short funny video clip. | 玩你的狗, 或者看一个短的搞笑视频片段。 |
| 855 | Introduce these moments | 介绍这些时刻 |
| 856 | into your life regularly. | 经常进入你的生活。 |
| 857 | As Nathaniel Brandon wrote, pleasure for man is not a luxury, | 正如纳撒尼尔·布兰登所写 人类的快乐不是奢侈品 |
| 858 | but a profound psychological need. | 但却是心理上的强烈需要 |
| 859 | To truly benefit from these pleasure boosters, | 为了真正受益于这些快乐助推器, |
| 860 | we need to stop, or at least slow down, even if only for 30 seconds or a minute. | 我们需要停下来,或者至少慢下来, 即使只有30秒或一分钟。 |
| 861 | Make a list of small activities that elevate your mood and begin to weave them into your day, | 列出一些小活动 提升你的心情 并开始把它们编织到你的时代, |
| 862 | your week, your month. | 你的礼拜,你的月份。 |
| 863 | In doing so, you'll not only enhance your experience of life, | 这样做,你不仅会增强你的生活经验, |
| 864 | but also enjoy the many benefits that come with it. | 也享受它带来的很多好处。 |
| 865 | All the MVIs that I recommend | 我建议所有的MVI |
| 866 | are evidence-based and supported by research. | 基于证据并得到研究的支持。 |
| 867 | Research, however, cannot tell you exactly | 不过,研究不能完全告诉你 |
| 868 | which happy habits you should introduce into your life. | 你应该把快乐的习惯引入你的生活中 |
| 869 | Research generally gives us truths | 研究一般会告诉我们真相 |
| 870 | about the collective. | 关于集体。 |
| 871 | It does not offer precise prescriptions for each individual. | 它没有为每个人提供精确的处方。 |
| 872 | To decide which | 以决定 |
| 873 | habits are right for you, study the research, and then engage in me-search. | 习惯是适合你的, 学习研究,然后从事我的搜索。 |
| 874 | Look inside, | 看着里面, |
| 875 | explore your personal needs, and experiment. | 探索你的个人需求, 和实验。 |
| 876 | Beyond experimenting with the MVIs in this book, | 除了在这本书里试验MVI之外, |
| 877 | come up with your own happy habits and learn from what others are doing. | 拿出你自己的快乐习惯, 学习别人在做什么。 |
| 878 | In her article, | 在她的文章中, |
| 879 | 17 One-Minute Habits That Will Change Your Life, holistic health coach Josie Shanti recommends | 17 改变你一生的一分之一的哈比特人 整体健康导师乔西·尚蒂推荐 |
| 880 | habits I have not included today, but that may work well for you, such as making your bed, | 习惯我今天没有包括, 但这可能对你很好,比如做你的床, |
| 881 | fixing your posture, and adding leafy greens to your meal. | 固定你的姿势, 并添加叶绿色 在你的晚餐。 |
| 882 | Writer Darshak Rana suggests | 作家达夏克·拉纳建议 |
| 883 | not picking up your phone the moment you open your eyes in the morning. | 你一睁开眼睛就别接电话 |
| 884 | Instead, he recommends | 相反,他建议 |
| 885 | spending that first minute purposefully doing something that works for you. | 花第一分钟 故意做一些对你有用的事。 |
| 886 | He writes, | 他写道: |
| 887 | it will set the tone for the rest of the day and help you be more productive, positive, and mindful. | 它将为今天的其余时间定下基调,帮助你提高生产、积极和警惕。 |
| 888 | The key is to keep engaging in me-search, whether you're deciding which happy habits to try, | 关键是继续搜索 无论你是否决定要尝试哪种快乐的习惯 |
| 889 | or what time of day to practice them. | 或者什么时候开始练习 |
| 890 | So study the research, conduct your me-search, | 所以,研究研究, 进行你的我搜索, |
| 891 | and let's get to work. | 让我们开始工作。 |
| 892 | In order to bridge the gap between knowing and doing, between an idea | 为了弥合知识与行为之间的差距,在思想之间 |
| 893 | and its implementation, we can turn to the history of religion. | 我们可以转向宗教历史。 |
| 894 | Theologians throughout the ages | 各个年龄段的神学家 |
| 895 | recognized the gap between theory and practice and developed ways to bridge it. | 承认理论与实践之间的差距,并制定了弥补这种差距的方法。 |
| 896 | If the goal is virtuous action, then knowledge is only the beginning. | 如果目标为良性行动,那么知识只是开始. |
| 897 | Thousands of years of | 千岁 |
| 898 | religious practice, along with more recent research in psychology and neuroscience, | 宗教实践,以及心理学和神经科学的最新研究, |
| 899 | point to the same conclusion, the three Rs. | 三个R。 |
| 900 | Reminders, repetition, and rituals are essential | 提醒、重复和仪式至关重要 |
| 901 | for creating real and lasting change. | 创造真正和持久的变革。 |
| 902 | In the context of change, reminders are external | 就变化而言,提醒是外部的。 |
| 903 | cues in our environment that help focus our attention on a commitment we've made. | 帮助我们把注意力集中在我们所做的承诺上 |
| 904 | Some reminders are simple and straightforward. | 一些提醒是简单和直截了当的。 |
| 905 | Others are a bit more creative. | 其他人更具有创造性。 |
| 906 | For example, | 举例来说, |
| 907 | a bracelet that you wear regularly can serve as a reminder to return to the present moment | 你经常戴的手镯可以提醒你回到现在 |
| 908 | and engage in informal meditation, a spiritual well-being MVI. | 并进行非正式的冥想,一种精神上的幸福MVI. |
| 909 | If you want to incorporate | 如果你想加入的话 |
| 910 | regular high-intensity exercise bursts, a physical well-being MVI, you can set your phone to ping | 经常高强度运动 身体健康 MVI 你可以把手机打开 |
| 911 | every couple of hours. | 每两小时 |
| 912 | A quote on your screensaver can prompt you to pause and re-read meaningful | 屏幕保护器上的引用可以促使您暂停并重读有意义的 |
| 913 | words, an intellectual well-being MVI. | 语言,一种智力福利MVI. |
| 914 | A picture of your mother or of Mother Teresa | 一张你母亲或特蕾莎修女的照片 |
| 915 | can remind you to engage in acts of kindness, a relational well-being MVI. | 可以提醒你做善事 一种关系幸福的MVI |
| 916 | And your daily planner | 还有你的每日计划 |
| 917 | can cue you to express gratitude, an emotional well-being MVI, at the end of each day. | 可以提示你表达感激, 情感幸福的MVI, 在每一天结束时。 |
| 918 | Within religious traditions, reminders appear in many forms. | 在宗教传统中,有多种形式的提醒。 |
| 919 | Take prayer, for example. | 以礼拜为例. |
| 920 | While | 虽然 |
| 921 | it is central to most religions, its primary function is not to generate new knowledge, | 它是大多数宗教的核心, 它的首要功能不是创造新的知识, |
| 922 | especially once the words are familiar. | 特别是一旦这些话熟悉了 |
| 923 | Rather, prayer serves as a reminder of the values | 相反,祈祷是对价值观的提醒 |
| 924 | and changes a religion seeks to cultivate in both the individual and the community. | 改变一种宗教是为了在个人和社区中培育。 |
| 925 | Another example is religious holidays. | 另一个例子是宗教节日。 |
| 926 | Catholics observe St. Augustine Day on August 28 as a way | 天主教徒在8月28日庆祝圣奥古斯丁节 |
| 927 | of reconnecting with Augustinian values. | 重新与奥古斯丁价值观联系起来 |
| 928 | For Jews, Passover serves as a reminder of the journey from | 对于犹太人来说,逾越节可以提醒他们 |
| 929 | slavery to freedom, and simply attending services in a temple, church, or mosque offers ongoing | 自由的奴役,以及仅仅在寺庙、教堂或清真寺提供服务 |
| 930 | reminders through words, music, and imagery of the beliefs and behaviors each tradition aims to | 通过言语、音乐和图像,提醒每个传统旨在: |
| 931 | instill. | 暂时的。 |
| 932 | We can think of reminders in two categories. | 我们可以分两类考虑提醒。 |
| 933 | Those that target our attitudes | 那些针对我们的态度 |
| 934 | and those that target our behaviors. | 和那些针对我们的行为。 |
| 935 | Attitude reminders focus on our internal world, | 态度提醒关注我们的内部世界, |
| 936 | our thoughts and feelings. | 我们的思想和感情。 |
| 937 | For instance, I might remind myself that I'm kind, that I accept my | 例如,我可能会提醒自己,我很善良,我接受我的 |
| 938 | emotions, that I appreciate the good in myself and others, or that I'm a loving parent. | 情感,我欣赏自己和他人的善良 或者我是一个慈爱的父母。 |
| 939 | Behavior | 行为 |
| 940 | reminders, on the other hand, focus on our actions. | 另一方面,提醒的重点是我们的行动。 |
| 941 | I might need a reminder to donate to charity, | 我可能需要提醒 捐给慈善机构, |
| 942 | to exercise, to breathe deeply, or to listen patiently when my children are speaking. | 锻炼,深呼吸 或耐心地听 当我的孩子们说话。 |
| 943 | Of | 员额 |
| 944 | course, these two types of reminders are closely connected. | 这两类提醒是紧密相连的。 |
| 945 | In many cases, there are simply two | 在许多情况下,只有两个 |
| 946 | sides of the same coin, reinforcing one another. | 同一枚硬币的两面,相互强化. |
| 947 | Reminding myself to be a loving parent goes | 提醒自己做个慈爱的父母 |
| 948 | hand in hand with reminding myself to listen patiently. | 一起提醒我耐心听话 |
| 949 | Seeing myself as self-confident | 把自己看成自信 |
| 950 | can support and be supported by my ability to say no to things that don't align with my values. | 我有能力对不符合我价值观的东西说不,支持和支持他们。 |
| 951 | And setting a reminder to donate to charity each Friday, while also reminding myself that I'm a | 并设置一个提醒,每个星期五向慈善机构捐款, 同时提醒我自己,我是 |
| 952 | can pave the way to repetition, which is, of course, essential for lasting change. | 这当然是持久变革的关键。 |
| 953 | Becoming physically stronger takes time. | 身体变强需要时间 |
| 954 | It doesn't happen overnight or even over a month. | 一夜之间甚至一个多月都不会发生 |
| 955 | Journaling once or twice can certainly help, but the real benefits of self-analysis emerge | 一次或两次登报当然有帮助,但自我分析的真正好处出现 |
| 956 | when we do it consistently. | 当我们一直这样做。 |
| 957 | Introducing relationship boosters for a week or two | 引入为期一周或两周的关系促进器 |
| 958 | is unlikely to transform your relationships or your life. | 不太可能改变你的关系或生活。 |
| 959 | And giving yourself permission to be | 并允许自己成为 |
| 960 | human has to be an ongoing practice. | 人类必须是一个持续的做法。 |
| 961 | Sporadic reminders are not enough. | 零星的提醒是不够的。 |
| 962 | Both attitude and | 态度和 |
| 963 | behavior reminders need to be activated regularly and consistently to have a lasting impact. | 行为提醒必须定期和持续地启动,以产生持久影响。 |
| 964 | This is why most religions encourage daily prayers, weekly services, and the repeated | 因此,大多数宗教都鼓励每日祈祷、每周礼拜和重复祈祷。 |
| 965 | celebration of holidays year after year. | 年复一年庆祝节日。 |
| 966 | Without repetition of both actions and words, | 不重复行动和言语, |
| 967 | new behaviors and attitudes simply don't stick. | 新的行为和态度 根本就没有坚持。 |
| 968 | If you repeatedly commit acts of kindness, | 如果你屡次犯下善行 |
| 969 | you become kinder over time. | 你逐渐变得善良 |
| 970 | If you consistently engage in physical exercise, | 如果你继续锻炼身体 |
| 971 | you not only become fitter, you also begin to internalize the value of exercise, | 你不仅变得更健康, 你开始内化 运动的价值, |
| 972 | making it more likely that you'll continue. | 这样你更有可能继续 |
| 973 | And if you regularly express love, whether by | 如果你经常表达爱情, 无论是通过 |
| 974 | listening more attentively or hugging more often, you become more loving. | 更仔细的听 或更经常的拥抱, 你变得更爱。 |
| 975 | As philosopher Will Durant | 作为哲学家威尔·杜兰特 |
| 976 | put it, we are what we repeatedly do. | 说吧,我们是一再做的。 |
| 977 | The same is true for words. | 语亦如是. |
| 978 | When you repeat certain words, | 当你重复某些词 |
| 979 | you gradually internalize them and they become part of who you are. | 你逐渐内化他们, 他们成为你的一部分。 |
| 980 | Eknath Iswaran, | 埃克纳思·伊斯瓦兰 |
| 981 | who taught the first academic course on meditation in the United States in 1968, | 他于1968年在美国教授了第一个关于冥想的学术课程, |
| 982 | suggested that part of a daily meditation practice should include a passage that is | 建议日常冥想活动的一部分应包括一个段落,即: |
| 983 | meaningful and inspiring. | 有意义和鼓舞人心。 |
| 984 | With each repetition, he writes, we drive these words deeper and deeper | 每次重复,他写道, 我们驱使这些词 越来越深 |
| 985 | into our subconscious. | 进入我们的潜意识 |
| 986 | He describes this as the essence of meditation, the secret of meditation. | 他形容这是冥想的精髓,是冥想的秘密. |
| 987 | We become what we meditate on. | 我们变成了沉思的东西 |
| 988 | What our parents and teachers say to us and what we then | 我们的父母和老师对我们说的话 |
| 989 | internalize and repeat to ourselves often determines who we become. | 内在化和自我重复常常决定着我们成为谁。 |
| 990 | Tell a child she's | 告诉一个孩子她 |
| 991 | capable and worthy, and she's more likely to become so. | 她更可能变成这样 |
| 992 | Unfortunately, the opposite is also | 不幸的是,相反的是, |
| 993 | We can generate upward spirals in our life and in the life of others | 我们可以在生活中和他人的生活中产生上升的螺旋 |
| 994 | by carefully choosing the words that we repeat. | 仔细选择我们重复的词 |
| 995 | When you introduce reminders and repetition into | 当你引入提醒和重复到 |
| 996 | your life, you move closer to the promised land of change, the cultivation of rituals. | 你的生活,你走近 许诺的改变之地, 种植仪式。 |
| 997 | A ritual develops when a neural pathway associated with a particular behavior | 与特定行为相联系的神经通道发展出一种仪式 |
| 998 | or thought pattern is formed in the brain. | 或思想模式在大脑中形成。 |
| 999 | The pathway begins to guide you, | 道路开始引导你, |
| 1000 | leading you to act or think in a certain way at a certain time. | 引导你在特定时间以某种方式采取行动或思考. |
| 1001 | For example, after repeatedly | 例如,经过多次 |
| 1002 | reminding yourself to return to the present moment, being present becomes second nature. | 提醒你回到现在,在场就变成第二性质。 |
| 1003 | After taking cold showers for a month or two, your body starts to adapt and may even begin to | 洗一两个月的冷水澡后 你的身体开始适应 甚至可能开始 |
| 1004 | crave the experience. | 渴望经历. |
| 1005 | Reading and rereading texts slowly and deliberately over time builds both the | 慢慢地和刻意地阅读和重读文本 |
| 1006 | ability and the desire to engage deeply, not just with texts, but with life. | 不仅与文字有关,而且与生命有关 |
| 1007 | When an activity or a | 当某项活动或一项活动 |
| 1008 | habit becomes a ritual, it no longer requires special effort. | 习惯变成了一种仪式,它不再需要特别的努力。 |
| 1009 | Instead, it becomes an effortless | 相反,它变成了一个不费力 |
| 1010 | part of your everyday life. | 这是你日常生活的一部分 |
| 1011 | As Frederick Langsbridge writes, | 正如弗雷德里克·兰斯布里奇所写 |
| 1012 | we are our own potters, for our habits make us and we make our habits. | 我们是我们自己的陶工, 因为我们的习惯使我们和我们的习惯。 |
| 1013 | A thought, | 一个想法, |
| 1014 | a feeling, or behavior becomes ritualized when you do it automatically, without needing prompts, | 一种感觉,或行为 成为仪式 当你做它自动, 不需要提示, |
| 1015 | pro,或劝. | |
| 1016 | For a devout person, appreciating a piece of bread or saying grace | 对于一个虔诚的人, 欣赏一块面包或说优雅 |
| 1017 | before a meal is often second nature, as is giving to charity, turning to God for forgiveness, | 在一顿饭成为第二天之前 就像施舍一样 向上帝求饶 |
| 1018 | or observing religious holidays. | 或庆祝宗教节日。 |
| 1019 | While religion is intentionally structured to cultivate rituals, | 宗教是有意用来培养仪式的 |
| 1020 | we all have rituals outside of religion as well. | 我们都有宗教以外的仪式 |
| 1021 | Brushing our teeth in the morning, | 早上刷牙时 |
| 1022 | putting on a seatbelt, watering plants, or feeling warmth when we see a photo of a loved one. | 系上安全带,浇水的植物, 或感觉温暖 当我们看到一个爱人的照片。 |
| 1023 | These rituals are shaped less by understanding and more by reminders and repetition. | 这些仪式的造型较少是通过理解形成的,更多的是通过提醒和重复形成的. |
| 1024 | Most of us were told why brushing our teeth matters, but it was the repeated reminders | 我们大多数人都被告知 为什么要刷牙 但这是反复提醒 |
| 1025 | from our parents that actually turned it into a daily ritual. | 从我们的父母那里, 它实际上变成了一个日常的仪式。 |
| 1026 | In short, reminders create awareness, | 简而言之,提醒可以提高认识, |
| 1027 | repetition builds the pathway, and rituals make it automatic. | 重复建立路径, 仪式使它自动。 |
| 1028 | Aristotle, whom I consider the father of the field of happiness studies, claimed that human | 亚里士多德,我认为他是 幸福研究领域的父亲, |
| 1029 | beings are rational animals. | 生命是理性的动物。 |
| 1030 | Philosophers and psychologists throughout history have questioned | 哲学家和心理学家 一直质疑 |
| 1031 | Aristotle's claim. | 亚里士多德的主张. |
| 1032 | In research that earned him the Nobel Prize in economics, Daniel Kahneman | 在为他赢得诺贝尔经济学奖的研究中,丹尼尔·卡恩曼 |
| 1033 | challenged the rationality assumption, pointing to the many irrational decisions we make, | 挑战理性假设 指出我们做出的许多非理性决定 |
| 1034 | and biases and errors that shape our thinking. | 以及影响我们思想的偏见和错误。 |
| 1035 | Earlier still, in a treatise of human nature, | 之前,在人性研究中, |
| 1036 | 18th century philosopher David Hume attempted to dethrone reason somewhat ironically through | 18世纪哲学家大卫·休姆 试图通过一些讽刺性地 推翻理性 |
| 1037 | a series of rational arguments. | 一系列理性争论. |
| 1038 | He concluded that reason is and ought only be the slave of the | 他的结论是,理性是而且应该只是 |
| 1039 | passions, and can never pretend to any other office than to serve and obey them. | 热情, 永远不能假装 任何其他办公室, 服务并服从他们。 |
| 1040 | So what are | 那又怎样? |
| 1041 | we really? | 真的吗? |
| 1042 | Are we rational animals, or are we emotional ones? | 我们是理性的动物 还是情感的动物? |
| 1043 | Well, Aristotle was partially | 嗯,亚里士多德是部分 |
| 1044 | right. | 对 |
| 1045 | We're certainly capable of rational thought, and some of our decisions are guided by reason. | 我们当然能够理性思考,我们的一些决定也以理性为指导. |
| 1046 | At the same time, Kahneman's research and Hume's arguments make a compelling case for us being | 同时,Kahneman的研究和Hume的论点为我们提供了令人信服的理由。 |
| 1047 | emotional animals. | 情感动物。 |
| 1048 | If not the dominant force, emotions are at least among the defining features | 如果不是主导力量,情感至少是决定性特征之一 |
| 1049 | of our nature. | 我们的本性 |
| 1050 | After all, many of the choices we make or avoid are driven by how we feel. | 毕竟,我们作出或避免的许多选择是由我们的感受驱动的。 |
| 1051 | But there is still a missing piece, especially when it comes to change. | 但是,仍然有一个缺失的作品,特别是当涉及到变化的时候. |
| 1052 | In addition to being | 除了现在 |
| 1053 | and emotional, we're also creatures of habit. | 和情感,我们也是习惯的生物。 |
| 1054 | And it turns out that to bridge the knowing-doing gap | 事实证明,为了弥合知识差距 |
| 1055 | and realize our potential for growth, we need to pay close attention to this third dimension | 我们必须密切关注第三个方面, |
| 1056 | of who we are. | 我们是谁。 |
| 1057 | As Francis Bacon observed, nature to be commanded must be obeyed. | 正如弗朗西斯·培根所观察到的,受命的自然必须服从. |
| 1058 | In other words, if we want to make the most of our lives, we need to work with our nature, | 换句话说,如果我们想充分利用我们的生活, 我们需要与我们的本性合作, |
| 1059 | not against it. | 不是反对它。 |
| 1060 | When we ignore or dismiss part of who we are, including our deeply | 当我们忽视或抛弃我们的一部分,包括我们深处 |
| 1061 | habitual nature, we limit our ability to grow. | 习惯性,我们限制我们生长的能力。 |
| 1062 | It is only by acknowledging our full nature, | 只有承认我们的本性 |
| 1063 | rational, emotional, habitual, that we can truly flourish. | 理性,情感,习惯, 我们可以真正繁荣。 |
| 1064 | To understand why we need to work with | 要了解为什么我们需要与 |
| 1065 | our nature as creatures of habit, it helps to look at the idea of rhetorical choices, | 我们的本性是习惯的生物, 它有助于研究 修辞选择的想法, |
| 1066 | which stem from rhetorical questions. | 源于夸夸其谈的问题。 |
| 1067 | A rhetorical question is usually asked for effect, | 修辞问题通常被问到是否有效, |
| 1068 | where the answer is obvious. | 答案很明显 |
| 1069 | If you ask a child whether he wants you to get angry, | 如果你问一个孩子 他是否想要你生气, |
| 1070 | the answer is clear. | 答案是明确的。 |
| 1071 | Of course, he doesn't. | 当然,他没有。 |
| 1072 | If you ask someone whether she wants to be happy, | 如果你问某人她是否想要快乐 |
| 1073 | again, the answer is obvious. | 答案是显而易见的。 |
| 1074 | A rhetorical choice follows directly from such a question, | 修辞选择直接源于这样一个问题, |
| 1075 | presenting options where a better choice seems self-evident. | 提出一个似乎不言而喻的选择。 |
| 1076 | Take this example. | 举此例. |
| 1077 | Do you want to | 你想吗? |
| 1078 | appreciate your loved ones, or do you prefer to take them for granted? | 感谢你的爱人 还是你宁愿把他们当做理所当然? |
| 1079 | Well, I doubt anyone would | 好吧,我怀疑任何人会 |
| 1080 | say they've had enough of appreciating their family and friends and are now ready to ignore | 说他们已经受够了 感谢他们的亲朋好友 现在准备无视 |
| 1081 | them. | 他们。 |
| 1082 | And yet, most people, most of the time, end up taking their loved ones for granted. | 然而,大多数人,大多数时候,最终都把亲人当做理所当然。 |
| 1083 | Or consider another rhetorical choice. | 或者考虑另一种修辞选择。 |
| 1084 | Do you prefer to treat your loved ones with kindness | 你愿意善待你的爱人吗? |
| 1085 | and patience, or with impatience and unkindness? | 还是忍耐和不仁? |
| 1086 | Very few people, if any, would consciously choose | 很少有人会自觉地选择 |
| 1087 | the latter. | 后者。 |
| 1088 | And yet, we can all recall moments when we reacted harshly or insensitively and later | 然而,我们都记得,有时我们的反应很严厉或不敏感,后来 |
| 1089 | regretted it. | 很遗憾 |
| 1090 | So why do we so often make poor choices when the better option is so clear, | 那么,为什么我们常常做出糟糕的选择 当更好的选择是如此清楚, |
| 1091 | because neither the rational side of our nature nor the emotional side on their own | 因为我们天性理性的一面 和情感的一面 |
| 1092 | is enough to determine our actions? | 足以决定我们的行动吗? |
| 1093 | The reason we don't make better choices, even when the right | 我们没有做出更好的选择, 即使当权利 |
| 1094 | choice is obvious, is not that we're not smart or that we're not good people. | 选择是显而易见的,不是我们不聪明,也不是我们不是好人。 |
| 1095 | Rather, it is because | 而是因为 |
| 1096 | we forget. | 我们忘了。 |
| 1097 | And the three Rs are the antidote to our forgetfulness, starting with reminders, | 三个R是解我们遗忘的解药 从提醒开始 |
| 1098 | through repetition, and arriving at rituals. | 通过重复, 和到达仪式。 |
| 1099 | So the question is, which MVI are you going to | 所以问题是,你要去哪个MVI |
| 1100 | introduce in your life? | 介绍你的生活? |
| 1101 | Which reminders will you put in place? | 你将设置哪些提醒? |
| 1102 | Which actions will you repeat? | 你会重复哪些动作? |
| 1103 | And | 还有 |
| 1104 | which rituals will you begin to cultivate? | 你们要种什么仪式? |
| 1105 | Starting today, what are you going to do? | 从今天开始,你会怎么做? |
| 1106 | There are MVIs you can do on a plane when you're sardined in. | 有MVI,你可以做 在飞机上 当你沙丁鱼。 |
| 1107 | Four times a year, we print a magazine | 一年四次,我们出版杂志 |
| 1108 | worth putting your phone down for. | 值得把手机放下来 |
| 1109 | Big Think's premium print magazine is built with custom | 大块 思考的溢价印刷杂志是按惯例建造的 |
| 1110 | artwork and expert insight from the world's biggest thinkers. | 世界最大思想家的艺术和专家见解 |
| 1111 | No AI slop, no rage bait, | 没有AI sloop, 没有愤怒诱饵, |
| 1112 | just big ideas, big ideas, big ideas, big ideas, big ideas, big ideas, big ideas, big ideas, just big ideas, just big ideas, just big ideas, just big ideas, just big ideas, just big ideas, just big ideas, just big ideas, just big ideas, just big ideas, ju | 惟大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智,大智 |
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