TED | 创造幸福的七条定律

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| 中英文演讲稿 |

I spent the best part of last year working on a documentary about my own happiness -- trying to see if I can actually train my mind in a particular way, like I can train my body, so I can end up with an improved feeling of overall well-being.

去年，我把最美好的时光用于制作一部关于我自己的幸福的纪录片。来试试，我是否能用一种特殊方法来训练我的大脑，就像锻炼身体一样,从而让我可以感觉到一种创造出来的幸福。

Then this January, my mother died, and pursuing a film like that just seemed the last thing that was interesting to me. So in a very typical, silly designer fashion, after years worth of work, pretty much all I have to show for it are the titles for the film.

今年一月份的时候，我妈过世了，于是创作这部电影，看起来就成为了唯一让我有兴趣的事情了，因此在一种非常典型的、傻傻的设计下，在多年有价值的工作之后，我要展示的所有东西就是这部电影的标题。

(Music)

（音乐）

They were still done when I was on sabbatical with my company in Indonesia. We can see the first part here was designed here by pigs. It was a little bit too funky, and we wanted a more feminine point of view and employed a duck who did it in a much more fitting way -- fashion.

他们仍然在创作，当我和我的朋友们在印度尼西亚休假的时候，我们可以看到第一部分是由猪设计的，它的味道有点臭，我们还需要一些女性的观点，于是我们雇了一只鸭子，它用更恰当的方式完成了创作--时尚。

My studio in Bali was only 10 minutes away from a monkey forest, and monkeys, of course, are supposed to be the happiest of all animals. So we trained them to be able to do three separate words, to lay out them properly. You can see, there still is a little bit of a legibility problem there. The serif is not really in place. So of course, what you don't do properly yourself is never deemed done really. So this is us climbing onto the trees and putting it up over the Sayan Valley in Indonesia.

我在巴厘岛的工作室，距离一个猴子森林仅有10分钟的路程。当然，猴子被认为是最快乐的动物，于是我们训练它们创作出三个不同的字母，并把它们摆好，你可以看到，这里还是有点明显的问题，那衬线字体没完全到位，当然,你自己没有做好的事情，从来都不能算真正的完成，因此，这是我们自己爬上树，并且放在印度尼西亚的萨扬谷上。

In that year, what I did do a lot was look at all sorts of surveys, looking at a lot of data on this subject. And it turns out that men and women report very, very similar levels of happiness. This is a very quick overview of all the studies that I looked at. That climate plays no role.

去年，我做的最多的事情就是看了各种调查，看了在这个领域的许多数据。这些数据显示，男人和女人，幸福的程度非常相似，快速地浏览一下，我了解过的研究，气候对幸福感没什么影响。

That if you live in the best climate, in San Diego in the United States, or in the shittiest climate, in Buffalo, New York, you are going to be just as happy in either place. If you make more than 50,000 bucks a year in the U.S., any salary increase you're going to experience will have only a tiny, tiny influence on your overall well-being.

如果你住在气候最好的地方，在美国的圣地亚哥，或者在气候最差的地方，纽约州水牛城，幸福感在这两个地方，是相同的。如果你在美国一年挣超过5万美元，薪水的增长只会对你总体的幸福感，有很小很小的影响。

Black people are just as happy as white people are.  If you're old or young it doesn't really make a difference. If you're ugly or if you're really, really good-looking it makes no difference whatsoever. You will adapt to it and get used to it. If you have manageable health problems it doesn't really matter.

黑人和白人的幸福感是相同的，不论年老还是年少，幸福感都没什么区别。特别漂亮，幸福感也没什么差别，你会适应和习惯它，如果你患有可控的疾病，一般也没什么差别。

Now this does matter. So now the woman on the right is actually much happier than the guy on the left -- meaning that, if you have a lot of friends, and you have meaningful friendships, that does make a lot of difference. As well as being married -- you are likely to be much happier than if you are single.

现在有差别的来了，右边的女性，实际上要远幸福于左边的男性，也就是说，如果你有许多朋友，并且你有真正的友谊，这就会造成很大的差异了，已婚者--你们可能比那些单身的人幸福的多。

A fellow TED speaker, Jonathan Haidt, came up with this beautiful little analogy between the conscious and the unconscious mind. He says that the conscious mind is this tiny rider on this giant elephant, the unconscious.

一个TED的演讲者，乔纳森·海特，用了一个很好的比喻来形容意识和潜意识，他说意识就像这个小小的骑手骑在大象上，大象则代表潜意识，骑手觉得，他可以告知大象去做什么，但是大象实际上也有它自己的想法。

And the rider thinks that he can tell the elephant what to do, but the elephant really has his own ideas. If I look at my own life, I'm born in 1962 in Austria. If I would have been born a hundred years earlier, the big decisions in my life would have been made for me -- meaning I would have stayed in the town that I was born in; I would have very much likely entered the same profession that my dad did;

我看看自己的生活，如果我生在1962年的奥地利，如果我早生100年，有些人生命运其实早就注定了，我也许将会待在我出生的城镇，很有可能从事我父辈所从事的领域。

And I would have very much likely married a woman that my mom had selected. I, of course, and all of us, are very much in charge of these big decisions in our lives. We live where we want to be -- at least in the West. We become what we really are interested in. We choose our own profession, and we choose our own partners. And so it's quite surprising that many of us let our unconscious influence those decisions in ways that we are not quite aware of.

也很有可能会娶一位母亲为我挑选的女孩儿，当然，我，我们所有的人，都可以自己为自己人生中的重大决定做主，我们生活在自己喜欢的地方。至少在西部，我们做着我们确实感兴趣的事情，我们自己选择专业领域，自己选择伙伴，真是太奇妙了，我们中的大部分让自己的潜意识影响了我们所作的决定，这些影响的方法我们都没意识到。

If you look at the statistics and you see that the guy called George, when he decides on where he wants to live -- is it Florida or North Dakota? -- he goes and lives in Georgia. And if you look at a guy called Dennis, when he decides what to become -- is it a lawyer, or does he want to become a doctor or a teacher? -- best chance is that he wants to become a dentist.

如果你看一下数据，你会发现一个叫做乔治的人，当他决定他希望住在哪时，佛罗里达还是北达科他？他住在了佐治亚。如果你看一个叫丹尼斯的人，但他决定做什么职业的时候，是做一名律师，或者是一位医生，亦或是老师？最大的可能性是他想成为一名牙医。

And if Paula decides should she marry Joe or Jack, somehow Paul sounds the most interesting. And so even if we make those very important decisions for very silly reasons, it remains statistically true that there are more Georges living in Georgia and there are more Dennises becoming dentists and there are more Paulas who are married to Paul than statistically viable.

如果保拉选择，是应该嫁给乔还是杰克，不知道为什么保罗这个名字听起来最有兴趣，所以即使我们因为一个可笑的原因，作出重要的决定，它在统计学上仍然是正确的，比如确实是有更多的叫做乔治的人住在佐治亚，确实是牙医中叫做丹尼斯更多一些，以及确实很多叫做保拉的人嫁给了保罗，这些事实统计更可行。

Now I, of course, thought, "Well this is American data," and I thought, "Well, those silly Americans. They get influenced by things that they're not aware of. This is just completely ridiculous." Then, of course, I looked at my mom and my dad -- (Laughter) Karolina and Karl, and grandmom and granddad, Josefine and Josef. So I am looking still for a Stephanie. I'll figure something out.

现在，我，当然，我知道，这些是美国的数据，我认为，好吧，是那些愚蠢的美国人的数据，他们被一些自己都没有意识到的事情，所影响了，这是十分荒谬的，然后，我看了看我的父亲和母亲，（笑声），卡罗莉娜和卡尔，以及奶奶和爷爷，约瑟芬和约瑟夫，所以，我要指出，我仍在寻求一位叫做斯蒂芬妮的女孩儿。

If I make this whole thing a little bit more personal and see what makes me happy as a designer, the easiest answer, of course, is do more of the stuff that I like to do and much less of the stuff that I don't like to do -- for which it would be helpful to know what it is that I actually do like to do.

如果我做整个这件事情更加个人化一点，并且看看作为一名设计师，什么使我更快乐，最简单的回单，当然就是，最更多我喜欢做的事情，少做我讨厌的事情，这将对了解我到底喜欢做什么有所帮助。

I'm a big list maker, so I came up with a list.  One of them is to think without pressure. This is a project we're working on right now with a very healthy deadline. It's a book on culture, and, as you can see, culture is rapidly drifting around. Doing things like I'm doing right now -- traveling to Cannes.

我很喜欢列清单，因此我列了一个清单，其中一项是不要带着压力去思考，这是我们正在着手做的项目，项目的期限很合理，它是一个关于文化的书，就像大家所看到的，文化是快速变化着的做一些事情就像我现在做的，去嘎纳电影节。

The example I have here is a chair that came out of the year in Bali -- clearly influenced by local manufacturing and culture, not being stuck behind a single computer screen all day long and be here and there. Quite consciously, design projects that need an incredible amount of various techniques, just basically to fight straightforward adaptation.

现在这个例子，是一个椅子，出现在巴厘岛的那一年，明显的被当地的制作手法和文化所影响了，不要被局限在电脑屏幕的后面一整天，在这里或者那里，具有很强意识的一个设计项目，需要各种各样不同的技术，本质上说反对直接简单的改编。

Being close to the content -- that's the content really is close to my heart. This is a bus, or vehicle, for a charity, for an NGO that wants to double the education budget in the United States -- carefully designed, so, by two inches, it still clears highway overpasses. Having end results -- things that come back from the printer well, like this little business card for an animation company called Sideshow on lenticular foils.

贴近内容本身，那就是真正贴近内心的内容。这是一辆公车，或者说是一辆交通工具，为一个慈善非政府组织工作，他们呼吁提高美国的教育预算，很细心的设计，它比立交桥低两英寸，可以顺利通过拥有最终结果打印好的一些东西，像这个小名片对于一个动画公司来说，被称为透镜衬箔上的杂耍。

Working on projects that actually have visible impacts, like a book for a deceased German artist whose widow came to us with the requirement to make her late husband famous. It just came out six months ago, and it's getting unbelievable traction right now in Germany. And I think that his widow is going to be very successful on her quest.

从事于有实际影响的项目，就像为了已故的德国艺术家做一本书，他的遗孀找到我们，希望可以让他的已故的丈夫出名，它是半年前创造的，正在德国引起不可思议的反响，还有，我觉得他的遗孀的要求将会非常成功。

And lately, to be involved in projects where I know about 50 percent of the project technique-wise and the other 50 percent would be new. So in this case, it's an outside projection for Singapore on these giant Times Square-like screens. And I of course knew stuff, as a designer, about typography, even though we worked with those animals not so successfully.

最近,参与其中的项目中，我大约了解其中一半技术主导的项目。另一半应该是新项目，因此在这种情况下，因此对于新加坡来说，这是个户外的投影，在这些巨大的如时代广场的屏幕上，作为一个设计师，我当然了解，关于印刷样式的东西，虽然我和那些动物合作的不怎么成功。

But I didn't quite know all that much about movement or film. And from that point of view we turned it into a lovely project. But also because the content was very close. In this case, "Keeping a Diary Supports Personal Development" -- I've been keeping a diary since I was 12. And I've found that it influenced my life and work in a very intriguing way. In this case also because it's part of one of the many sentiments that we build the whole series on -- that all the sentiments originally had come out of the diary.

但是我还不太清楚，那些关于动作或者影像，从那个观点看，我们创造了一个很好的项目，当时同样因为内容非常接近，这种情况下坚持写日记，帮助个人的发展，我十二岁的时候开始写日记.，我发现它影响了我的生活和工作，通过特别奇妙的方式，在这情况下,也是因为，它是我们创造的很多情绪的其中的一个部分，这所有的情绪原本都来自日记之中。

Thank you so much.(Applause)

非常感谢（掌声）

当我们全神贯注的时候才是最幸福的时刻

你感受过吗？

中英对照演讲稿So, people want a lot of things out of life, but I think, more than anything else, they want happiness. Aristotle called happiness "the chief good," the end towards which all other things aim. According to this view, the reason we want a big house or a nice car or a good job isn't that these things are intrinsically valuable. It's that we expect them to bring us happiness.众所周知，人类为了各种各样的理想而奋斗，但是我认为，归根究底，他们要的是幸福。亚里士多德把称幸福为“至高无上的精神享受，”所有奋斗和追求的终极目标。根据这个观点，我们之所以渴望一间大房子或者一辆豪车或者一个好工作。本质上来说，并不是因为这些东西对我们特别有价值，而是因为我们期待这些财富能给我们带来幸福。Now in the last 50 years, we Americans have gotten a lot of the things that we want. We're richer. We live longer. We have access to technology that would have seemed like science fiction just a few years ago. The paradox of happiness is that even though the objective conditions of our lives have improved dramatically, we haven't actually gotten any happier.在过去的50年里，我们美国人的物质生活达到了前所未有的高度。我们更富有了，平均寿命更长了。廉价而又实用的科技产品使我们的生活看起来犹如科幻小说一般，仅仅是几年的功夫。但是令人费解的是，虽然客观上我们的物质生活水平有了极大的提高，我们的幸福感却一点也没增加。Maybe because these conventional notions of progress haven't delivered big benefits in terms of happiness, there's been an increased interest in recent years in happiness itself. People have been debating the causes of happiness for a really long time, in fact for thousands of years, but it seems like many of those debates remain unresolved.也许是因为这些传统意义上能增加幸福感的方法，其实对幸福感并没有什么大的影响，近些年来越来越多的人对幸福本身产生了浓厚的兴趣。很长一段时间，大家都在争论到底是什么带给人类幸福感，事实上这场争论已经持续了数千年之久，但是看起来这些争论都没有令人信服的结果。Well, as with many other domains in life, I think the scientific method has the potential to answer this question. In fact, in the last few years, there's been an explosion in research on happiness. For example, we've learned a lot about its demographics, how things like income and education, gender and marriage relate to it.恩，如同生活中很多领域一样，我认为科学研究是可以来回答这个问题的。其实，在过去的数年里，对于幸福的研究有了一些突破性的进展。比如，我们通过对人口统计学的研究了解到，外界因素诸如收入和教育，性别与婚姻状况对幸福感有一定的影响。But one of the puzzles this has revealed is that factors like these don't seem to have a particularly strong effect. Yes, it's better to make more money rather than less, or to graduate from college instead of dropping out, but the differences in happiness tend to be small.但是令人觉得矛盾的是，上面提过的这些都不是决定性的因素。的确，多挣些钱是件好事，大学毕业肯定比中途辍学好很多，但是这些对幸福感的影响都微乎其微。Which leaves the question, what are the big causes of happiness? I think that's a question we haven't really answered yet, but I think something that has the potential to be an answer is that maybe happiness has an awful lot to do with the contents of our moment-to-moment experiences. It certainly seems that we're going about our lives, that what we're doing, who we're with, what we're thinking about, have a big influence on our happiness, and yet these are the very factors that have been very difficult, in fact almost impossible, for scientists to study.这不禁让我们陷入思考中，什么才是幸福感的决定性因素呢？我觉得这个问题我们还没有百分之百肯定的答案，但是我认为我们已经找到一种很可能是答案的观点，就是也许幸福感是取决于生活中各式各样的瞬间感受。这就好像我们正面对的日常生活中，我们正在做的事情，我们和谁在一起，我们正在考虑什么，对我们的幸福指数有很大的影响，不仅如此还有很多因素他们很难，事实上几乎是不可能，作为研究的素材。A few years ago, I came up with a way to study people's happiness moment to moment as they're going about their daily lives on a massive scale all over the world, something we'd never been able to do before. Called trackyourhappiness.org, it uses the iPhone to monitor people's happiness in real time.几年前，我找到一种研究幸福感的方法，随时随地进行研究在人们日常生活中，并在全世界范围内开展，这些我们曾经想都不敢想的事。我们把它命名为trackyourhappiness.org，它能通过iPhone实时监测大家的幸福指数。How does this work? Basically, I send people signals at random points throughout the day, and then I ask them a bunch of questions about their moment-to-moment experience at the instant just before the signal. The idea is that, if we can watch how people's happiness goes up and down over the course of the day, minute to minute in some cases, and try to understand how what people are doing, who they're with, what they're thinking about, and all the other factors that describe our day, how those might relate to those changes in happiness, we might be able to discover some of the things that really have a big influence on happiness.它的工作原理是什么呢？基本上，我会联系他们在一个随机的时间，随后我会问他们一些问题关于他们的即时感受在我联系他们之前的那一瞬间。这么做的原因是，如果我们可以观察到他们的幸福指数上升或者下降伴随着这一天的进行，有些案例是每分钟联系一次，并且尽量找出大家在做什么、他们和谁在一起、他们在想什么，和其它所有能描述我们生活的因素，这些因素是如何跟幸福指数联系在一起的，我们也许能通过它去发现那些真正能对幸福感产生重大影响的东西。We've been fortunate with this project to collect quite a lot of data, a lot more data of this kind than I think has ever been collected before, over 650,000 real-time reports from over 15,000 people. And it's not just a lot of people, it's a really diverse group, people from a wide range of ages, from 18 to late 80s, a wide range of incomes, education levels, people who are married, divorced, widowed, etc. They collectively represent every one of 86 occupational categories and hail from over 80 countries.我们很幸运的通过这个途径收集到了大量的资料，比我预期的还要多的资料，前所未有的多，超过65万的即时信息，来自超过1万5千名志愿者。不但人数众多，而且分布广泛，志愿者分布在不同的年龄层，从18岁到80岁，不同的收入阶层，教育层次，已婚的，离婚的，丧偶的，等等。这些志愿者出在86个不同行业并且来自超过80个国家。What I'd like to do with the rest of my time with you today is talk a little bit about one of the areas that we've been investigating, and that's mind-wandering. As human beings, we have this unique ability to have our minds stray away from the present.在今天剩下的时间里，我要做的是和大家探讨一下其中一部分我们已经研究了一段时间的东西，那就是走神。作为人类，我们有这种独一无二的能力把我们的注意力从眼前的事物转移到别处。This guy is sitting here working on his computer, and yet he could be thinking about the vacation he had last month, wondering what he's going to have for dinner. Maybe he's worried that he's going bald. This ability to focus our attention on something other than the present is really amazing. It allows us to learn and plan and reason in ways that no other species of animal can.这个人正坐在电脑前工作，但是他可能正在回味上个月的旅行，考虑一会去哪儿吃晚饭。可能他正在担心自己快要秃了。这个能力使我们能让我们把更多注意力转移到其它地方，而不是当下正在做的事，这实在是太惊人了。这个能力让人类以自己独有的方式学习，设计和理解。And yet it's not clear what the relationship is between our use of this ability and our happiness. You've probably heard people suggest that you should stay focused on the present. "Be here now," you've probably heard a hundred times. Maybe, to really be happy, we need to stay completely immersed and focused on our experience in the moment. Maybe these people are right. Maybe mind-wandering is a bad thing.至今我们还是不能确定使用这种能力和我们的幸福感有什么关系。你肯定曾经听到别人建议你做事情要专心致志。“不要走神，”你肯定听得耳朵都长茧了。也许，想要幸福，我们应该沉浸并且专注在我们曾经经历过的美好瞬间。也许这些人是对的。也许走神不是件好事。On the other hand, when our minds wander, they're unconstrained. We can't change the physical reality in front of us, but we can go anywhere in our minds. Since we know people want to be happy, maybe when our minds wander, they're going to someplace happier than the place that they're leaving. It would make a lot of sense. In other words, maybe the pleasures of the mind allow us to increase our happiness with mind-wandering.但另一方面，走神可以让我们的思想无拘无束。我们不能改变在我们面前的现实世界，但是我们的思想却可以飞到任何地方。我们知道人类渴望得到幸福，也许当我们走神时，思想正飞往比眼前更幸福的地方。这样就说得通了。换句话说，也许思想中的愉悦 通过走神提高了我们的幸福感。Well, since I'm a scientist, I'd like to try to resolve this debate with some data, and in particular I'd like to present some data to you from three questions that I ask with Track Your Happiness. Remember, this is from sort of moment-to-moment experience in people's real lives.好吧，作为一个科学工作者，我希望尽量用数据来解决这个争论，所以我会特别想展示一些数据给大家。这些数据来自于三个我在追踪幸福指数中问到过的问题。请记住，这些都来自人们日常生活中的瞬间感受。There are three questions. The first one is a happiness question: How do you feel, on a scale ranging from very bad to very good? Second, an activity question: What are you doing, on a list of 22 different activities including things like eating and working and watching TV? And finally a mind-wandering question: Are you thinking about something other than what you're currently doing? People could say no — in other words, I'm focused only on my task — or yes — I am thinking about something else — and the topic of those thoughts are pleasant, neutral or unpleasant. Any of those yes responses are what we called mind-wandering.这里有三个问题。第一个问题关于快乐：你心情怎么样，衡量标准从非常差到非常好？第二个问题，关于行为：你在干嘛，我们的清单上记录了22中不同的活动，包括吃饭、工作和看电视？最后是一个关于走神的问题：你在想些别的事吗，而不是专心在眼下正在做的这件？有人会回答没有—或者换个说法，我正专注在我的工作上——有人会说，是的——我正在想些别的事——这些事可能是高兴的，平淡无奇的或者不高兴的。这些事就是我们所谓的走神了。So what did we find? This graph shows happiness on the vertical axis, and you can see that bar there representing how happy people are when they're focused on the present, when they're not mind-wandering.所以我们发现什么了什么？这些柱状图为我们描述了各种状态下的幸福指数，大家可以看到眼前这个柱状图代表了人们集中精神在当下时的幸福指数，当他们没有走神的时候。As it turns out, people are substantially less happy when their minds are wandering than when they're not. Now you might look at this result and say, okay, sure, on average people are less happy when they're mind-wandering, but surely when their minds are straying away from something that wasn't very enjoyable to begin with, at least then mind-wandering should be doing something good for us. Nope.事实证明，人们的幸福指数明显降低了，当他们走神的时候相比于没走神时。现在看着眼前的结果大家可能会说，好吧，一定是这样，普遍情况下人们在走神的状态下会觉得不幸福，但是很有可能当人们的注意力从一些令人不爽的事情上转移到其它地方时，至少这个时候走神能让我们觉得快乐一点。不是的。As it turns out, people are less happy when they're mind-wandering no matter what they're doing. For example, people don't really like commuting to work very much. It's one of their least enjoyable activities, and yet they are substantially happier when they're focused only on their commute than when their mind is going off to something else. It's amazing.事实证明，人们并不会因为走神而变得更幸福，无论他们正在干嘛。例如，所有人都很不喜欢每日通勤这档子事。它是公认的最令人不愉快的活动，即便如此，当人们只把注意力放在赶路上的时候，依然会感觉比走神到其它事情上更快乐一点。太让人吃惊了。So how could this be happening? I think part of the reason, a big part of the reason, is that when our minds wander, we often think about unpleasant things, and they are enormously less happy when they do that, our worries, our anxieties, our regrets, and yet even when people are thinking about something neutral, they're still considerably less happy than when they're not mind-wandering at all.是什么导致了这样的结果呢？我认为部分原因是，很大程度上吧，是因为当我们走神的时候，我们经常会想起一些不太愉快的事情，这些事情比眼下正在做的事情悲惨多了，我们的担心，忧虑，心中的悔恨，即便是当人们正在想一些平淡无奇的事情，人们的幸福指数依然低于集中精神的时候。Even when they're thinking about something they would describe as pleasant, they're actually just slightly less happy than when they aren't mind-wandering. If mind-wandering were a slot machine, it would be like having the chance to lose 50 dollars, 20 dollars or one dollar. Right? You'd never want to play.甚至当人们想着那些令人愉悦的事情时，人们的幸福指数依然略低于不走神的时候。如果把走神看成一台老虎机，跟它赌只有三种结果：输50块，输20块或者输1块钱。对吧？你肯定不想玩它。So I've been talking about this, suggesting, perhaps, that mind-wandering causes unhappiness, but all I've really shown you is that these two things are correlated. It's possible that's the case, but it might also be the case that when people are unhappy, then they mind-wander.索然我已经说了很多关于幸福感的，建议，假设，走神也许会降低我们的幸福感，但是我真正想为大家展示的是“走神”和“幸福感”两者是有关联的。也许走神会降低幸福感，但是也有可能是另一种情况人们因为觉得不幸福才走神。Maybe that's what's really going on. How could we ever disentangle these two possibilities? Well, one fact that we can take advantage of, I think a fact you'll all agree is true, is that time goes forward, not backward. Right? The cause has to come before the effect. We're lucky in this data we have many responses from each person, and so we can look and see, does mind-wandering tend to precede unhappiness, or does unhappiness tend to precede mind-wandering, to get some insight into the causal direction.也许这才是真相。我们怎么才能从这两种可能性中解脱出来？好吧，我们可以利用一个事实，我认为这个事实大家都同意它的存在，这就是时间总是向前的，而不是倒退的。对吧？原因一定出现在结果之前。我们很幸运的从大家那里搜集到这些数据，据此我们可以观察并且找出，是走神在痛苦之前出现，还是痛苦在走神之前出现，通过这种以因果为导向的方法。As it turns out, there is a strong relationship between mind-wandering now and being unhappy a short time later, consistent with the idea that mind-wandering is causing people to be unhappy. In contrast, there's no relationship between being unhappy now and mind-wandering a short time later. In other words, mind-wandering very likely seems to be an actual cause, and not merely a consequence, of unhappiness.事实证明，很多时候人们会觉得不快乐，当他们刚刚走神了以后，这很符合我们对于走神会降低幸福指数的推测。相比之下，没有证据表明走神发生在人们觉得不快乐之后。换句话说，走神看起来很像是是导致不幸福的真正原因，而不是结果，不幸福的后果。A few minutes ago, I likened mind-wandering to a slot machine you'd never want to play. Well, how often do people's minds wander? Turns out, they wander a lot. In fact, really a lot. Forty-seven percent of the time, people are thinking about something other than what they're currently doing.就在刚才，我把走神比喻成一台无人问津的老虎机。恩，人们走神的频率有多高呢？数据证明，走神的现象非常普遍。事实上，简直是无时无刻。47%的时间里，人们都在思考别的事情而不是眼下正在做的。How does that depend on what people are doing? This shows the rate of mind-wandering across 22 activities ranging from a high of 65 percent -- when people are taking a shower, brushing their teeth, to 50 percent when they're working, to 40 percent when they're exercising, all the way down to this one short bar on the right that I think some of you are probably laughing at. Ten percent of the time people's minds are wandering when they're having sex.走神与否跟正在做的事情有什么关系呢？这里我们可以看到22种活动的走神比重，有的活动走神时间长达65%——当人们洗澡，或者刷牙的时候；当人们在工作的时候，50%的时间出在走神中；当人们在运动的时候，40%的时间出在走神中；依次往下直到最短的这个柱状图，我相信很多人都会笑出来的，10%的时间在走神，当他们在做爱的时候。But there's something I think that's quite interesting in this graph, and that is, basically with one exception, no matter what people are doing, they're mind-wandering at least 30 percent of the time, which suggests, I think, that mind-wandering isn't just frequent, it's ubiquitous. It pervades basically everything that we do.但是我认为这张图告诉了我们一件很有意思的事情，这就是，基本上没有例外，无论人们在做什么，他们都会走神，至少在30%的时间里走神，这告诉我们，我认为，走神不仅仅频繁的出现，走神无处不在。走神遍布在所有的人类活动中。In my talk today, I've told you a little bit about mind-wandering, a variable that I think turns out to be fairly important in the equation for happiness. My hope is that over time, by tracking people's moment-to-moment happiness and their experiences in daily life, we'll be able to uncover a lot of important causes of happiness, and then in the end, a scientific understanding of happiness will help us create a future that's not only richer and healthier, but happier as well. Thank you.我们聊了这么多，我已经给大家讲了一些关于走神的观点，一个已被明确证实的存在于幸福方程式中的变量。我希望随着时间的过去，通过追踪人们的即时幸福指数和他们的经历在日常生活中，我们可以找出那些真正影响我们幸福感的因素，最后，我相信科学并且系统的理解幸福，将会为我们创造一个更美好的未来，不仅仅是更富有、更健康，也更加幸福。谢谢你们。

幸福是什么？

中英双语文稿What keeps us healthy and happy as we go through life? If you were going to invest now in your future best self, where would you put your time and your energy? There are lots of answers out there. We are bombarded with images, what’s most important in life. The media are filled with stories of people who are rich and famous and building empires at work. And we believe those stories. There’s a recent survey of millennials asking them what their most important life goals were. And over 80% said that the major life goal for them was to get rich. And another 50% of those same young adults said another major life goal was to become famous.生命进程中，是什么让我们保持健康和幸福？如果你现在开始着手规划未来最好的人生，你会把时间和精力花在哪里？回答有很多种，我们已经被无以计数的有关生活中最重要事物的图景轰炸了。媒体上充斥着那些富有、高声望、建立起自己事业帝国的成功人士故事。并且我们对这些故事坚信不疑。有个最新的调查，询问1980-2000年生的年轻人，他们最重要的人生目标有哪些。超过80%的人说，他们主要的生活目标是要变富有。这群年轻人中，还有50%说他们另一个主要生活目标是成名。And we are constantly told to lean into work, and to push harder, and achieve more. We are given the impression that these are the things that we need to go after in order to have a good life. But is that true? Is that really what keeps people happy as they go through life?我们总是被告诫要投入工作，努力奋斗，完成更多。我们似乎觉得要生活得更好，这些就是我们需要追求的。可事实真是这样吗？这些真的是在人类生命历程中帮助他们保持幸福感的东西吗？Pictures of entire lives, of the choices that people make and how those choices work out for them,those pictures are almost impossible to get. Most of what we know about human life, we know from asking people to remember the past. And as we know,hindsight is anything but 20/20. We forget vast amounts of what happens to us in our lives. And sometimes memory was downright creative. Mark Twain understood this. He’s quoted as saying, “some of the worst things in my life never happened”.(Laughter) And research shows us that we actually remember the past more positively as we get older. And I’m reminded of a bumper sticker that says, ‘it’s never too late to have a happy childhood”. (Laughter)人一生中所做的选择以及这些选择怎样影响他们，我们几乎无从得知。我们对于人生绝大多数的理解，是从他人的回忆中获得的。我们知道，人是不可能有完整清楚的记忆的。我们生命中大部分发生过的事情我们都遗忘了。有时我们记忆形成过程简直充满创造性。马克·吐温曾经说过类似的话。他说道，“我人生中一些最悲惨的事情根本就没发生过。”（笑）研究显示，随着年龄的增长，我们实际上以一种更积极的方式在保存我们的记忆。我想起一张广告上说的：“任何时候开始拥有幸福的童年，都不算晚。”（笑）But, what if we could watch entire lives as they unfold through time? What if we could study people from the time that they were teenagers all the way into old age, to see what really keeps people happy and healthy? We did that.但要是我们能够观察整个人生呢？要是我们能从人们青少年时期一直追踪到老年，去观察到底什么才是真正能够帮助人们保持幸福、健康的东西呢？我们已经做到了。The Harvard Studyof Adult Development may be the longest study of adult life, that’s ever been done. For 75 years, we’ve tracked the lives of 724 men. Year after year asking about their work, their home lives, their health, and of course asking all along the way without knowing how their life stories were going to turn out.Studies like this are exceedingly rare. Almost all projects of this kind fallapart within a decade, because too many people drop out of the study or funding for the research dries up, or the researchers get distracted or they die and nobody moves the ball further down the field. But through combination of luck and persistence of several generations of researchers, this study has survived. About 60 of our original 724 men are still alive, still participating in the study, most of them in their nineties. And we are now beginning to study themore than 2000 children of these men. And I’m the 4th director of the study.哈佛成人发展研究可能是目前有关成年人生活研究中历时最长的。75年间，我们追踪了724位男性。年复一年，我们询问他们的工作、家庭生活、他们的健康状况，当然我们在询问过程中并不知道他们的人生将会怎样。这样的研究极为稀少。几乎所有类似的研究都在10年内流产了，原因可能是失访率太高，或者没有足够的经费支撑，或者研究者兴趣点转移或去世以后没有其他人接手。但是多亏了运气以及几代研究者的坚持，这项研究成活下来了。在最早的724名男性中，大约有60位还在世，并继续参与这项研究，他们绝大多数都已经超过90岁了。现在我们正开始研究他们总数超过2000个的孩子们。而我是这项研究的第四任领导者。Since 1938, we’ve tracked the lives of 2 groups of men. The first group started in the study when they were sophomores at Harvard College. They were from, what Tom Brokaw has called, the greatest generation. They all finished college during World War II. And then most went off to serve in the war. And the second group that we followed was a group of boys from the Boston’s poorest neighborhoods. Boys, who were chosen for this study specifically because they were from some of the most troubled and disadvantaged families in Boston of the 1930s. Most lived in tenements, many without hot and cold running water. When they entered the study, all of theseteenagers were interviewed, they were given medical exams. We went to their homes and we interviewed their parents. And then these teenagers grew up into adults who entered all walks of life. They became factory workers and lawyers and bricklayers and doctors, and one president of the United States. Some developed alcoholism. A few developed schizophrenia. Some climbed the social ladder from the bottom all the way to the very top. And some made that journey in the opposite direction.从1938年起，我们追踪了2组男性。第一组在加入研究时还是哈佛大学大二的学生。他们属于Tom Brokaw所说的“最伟大的一代”。他们都在第二次世界大战期间完成大学学业。之后绝大多数人为战争工作。另外一组我们追踪的群体是波士顿最贫穷区域的男孩。正是因为他们来自于20世纪30年代波士顿麻烦最多、最底层的家庭，才被选入我们的研究。多数人都住在出租屋里，许多甚至没有热的或冷的自来水。当他们入选研究之后，所有的青少年都接受面谈和医学检查。我们去他们家里对他们的父母进行访谈。后来这群青少年长大成人，进入社会各行各业。有的成了工厂工人，成了律师、泥瓦匠、医生，有一位成为美国总统。有的成了酒精依赖者，一些患上精神分裂症。有的从社会底层一路爬升到上流社会。而一些人却沿着相反的方向走过这段人生旅程。The founders of this study would never, in their wildest dreams, have imagined that I would be standing here today, 75 years later, telling you that the study still continues. Every 2 years, our patient and dedicated research staff calls up our men and asked them whether we could send them yet one more set of questions about their lives. Many of the intercity Boston men ask us, “Why do you keep wanting to study me? My life just isn’t that interesting”. The Harvard men never asked that question. (Laughter) To get the clearest picture of these lives, we don’t just send them questionnaires. We interviewed them in their living rooms. We get their medical records from their doctors. We draw their blood. We scanned their brains. We talk to their children. We videotaped them talking with their wives about their deepest concerns. And when about a decade ago we finally asked the wives if they would join us as members of this study, many of the women said, “you know，it’s about time”. (Laughter)这项研究的发起者无论如何也不可能想到，75年之后我能够站在这里，告诉你们这项研究仍然在继续。每两年，我们充满耐心和辛勤的研究人员打电话给我们的研究对象，询问是否能够再寄给他们一套有关他们生活的问卷。波士顿城郊的许多研究对象问我们：“你们怎么总是不断地想要研究我？我的生活没什么意思啊。”而哈佛的毕业生从没问过这个问题。（笑）为了得到他们人生最清晰的画卷，我们不仅仅只是寄给他们问卷。我们在他们的客厅里对他们进行访谈。我们从他们的医生那里获取医疗记录。我们获取他们的血样，扫描他们的大脑。我们和他们的孩子们交谈。我们用摄像机记录他们和自己的妻子谈论最隐秘的担忧。大概十年前，我们终于询问他们的妻子们，是否愿意作为研究对象加入我们的研究。很多女士都说：“你知道，是时候了。”（笑）So what have we learned? What are the lessons that come from that tens of thousands of pages of information that we’ve generated on these lives. Well the lessons aren’t about wealth or fame or working harder and harder. The clearest message that we get from this 75-year study is this: good relationships keep us happier and healthier.Period!那么我们学到了什么？我们从这些人生活中提取出来的长篇累牍的信息到底教会我们什么？其实，完全无关财富、名声或者拼命工作。我们从这项长达75年的研究中得到的最清晰的信息是：良好的关系让我们更快乐，更健康。就这样！We’ve learned 3 big lessons about relationships. The first is that social connections arereally good for us and that loneliness kills. It turns out that people who are more socially connected to family, to friends, to community are happier. They are physically healthier and they live longer than people who are less well connected. And the experience of loneliness turns out to be toxic. People, who are more isolated than they want to be from others, find that they’re less happy, their health declines earlier in mid-life, their brain functioning declines sooner, and they live shorter lives than people who are not lonely. And the sad fact is, that at any given time, more than 1 in 5 Americans will report, that they are lonely. And we know that you can be lonely in a crowd, and you can be lonely in a marriage.对于关系，我们学到了三条。第一条是，社会连结真的对我们有益，而孤独却有害。事实证明，和家庭、朋友和周围人群连结更紧密的人更幸福。他们身体更健康，他们也比连结不甚紧密的人活得更长。而孤单的体验是有害的。和不孤独的人相比，那些比自己所希望的样子更孤单的人觉得自己更不幸福，他们到中年时健康状况退化地更快，他们的大脑功能衰退更早，而且他们的寿命更短。令人遗憾的是，任何一个时刻，每5个美国人中就有不只1个说自己孤独。我们知道，在人群中你也可能感到孤独，在婚姻中你也可能感到孤独。So the 2nd big lesson that we learned is that it’s not just the number of friends you have, and it’s not whether or not you are in a committed relationship, but it’s the quality of your close relationships that matters. It turns out that living in the midst of conflicts is really bad for our health. High conflicted marriages, for example, without much affection, turn out to be very bad for our health - perhaps worse than getting divorced. And living in the midst of good, warm relationships, is protective. Once we’ve followed our men all the way into their 80s, we wanted to look back at them at mid-life, and to see if we can predict who was going to grow into a happy, healthy octogenarian and who wasn’t. And when we gather together, everything we knew about them at age 50, it wasn’t their middle age cholesterol levels that predicted how they were going to grow old. It was how satisfied they were in their relationships. The people, who were the most satisfied in their relationships at age 50, were the healthiest at age 80. And good close relationships seem to buffer us from some of the slings and arrows of getting old. Our most happily partnered men and women, reported in their 80s, that on the days when they had more physical pain, their moods stayed just as happy. But the people who were in unhappy relationships, on the days when they reported more physical pain, it was magnified by more emotionalpain.所以我们学到的第二条信息是，起决定作用的不是你拥有的朋友的数量，不是你是否在一段稳定的亲密关系中，而是你的亲密关系的质量。事实证明，处于冲突之中真的对我们的健康有害。举个例子，充满冲突而没有感情的婚姻，对我们的健康非常不利，甚至有可能比离婚还糟。而生活在良好、温暖的关系中是有保护作用的。当我们追踪我们的研究对象到他们的80岁之后，我们希望回顾他们的中年生活，来看看我们是否能在那时预测谁会享有幸福健康的晚年，谁不会。当我们把所有有关他们50岁的信息都整合起来之后，发现能够预测他们晚年生活的不是他们的中年胆固醇水平，而是他们对所在亲密关系的满意程度。50岁时对自己的亲密关系最满意的人，80岁时最健康。而良好、亲密的关系似乎能缓冲我们在衰老过程中遇到的坎坷。我们生活的最幸福的伴侣，无论男女，在他们80岁之后都说，当他们感到更多躯体疼痛时，他们的心情依然快乐。而那些处于不幸关系中的人，当他们感受到更多躯体疼痛时，这些疼痛被增加的情感痛苦给放大了。And the 3rd big lesson that we learned about relationships on our health is, that good relationships don’t just protect our bodies, they protect our brains. It turns out, that being in a securely attached relationship to another person in your 80s is protective. And the people who are in a relationship that they really feel that they can count on the other person in times of need, those people’s memories stay shaper longer. And people in a relationship where they feel they really can’t count on the other one, those are the people who would experience earlier memory decline. And those good relationships, they don’t have to be smooth all the time. Some of the octogenarian couples could bicker with each other day in and day out. But as long as they felt that they can really count on the other one when they are going out tough, those arguments didn’t take a toll on their memories. So, this message, that good, close relationships are good for our health and well-being; this is the wisdom that’s as old as the hills. It’s your grandmother’s advice, and your pastor’s.第三条我们学到的关于关系对我们健康的影响是，良好的关系不仅只是保护我们的身体，也能保护我们的大脑。研究表明，在80岁之后依然处在对另一个人安全依恋关系中是有保护性的。在关系中真的感到自己能在需要时可以依赖另一个人的人们，他们的保持清晰记忆力的时间更长。而感到自己在关系中真的无法依赖另一个人的人群，他们将更早出现记忆力衰退。而那些良好的关系，并不一定要一直保持平顺。一些 80-89 岁老年夫妇，他们可能一天到晚都在吵架。但只要他们感到自己真的能在困难时刻依赖另一个人时，他们根本就不会记得那些争吵了。所以我们学到的是，良好、亲密的关系有利于我们的健康和完好状态。这是老智慧，是祖母和牧师的忠告。Why is this so hard to get? For example, with respectful wealth, we know that once your basic material needs are met, wealth doesn’t do anything. If you go from making 75,000 dollars a year to 75 million, we know that your health and your happiness will change very little, if at all. When it comes to fame, the constant media intrusion and a lack of privacy make most famous people significantly less healthy. It certainly doesn’t keep them happier. And as for working harder and harder, there is that truism that nobody on their death bed ever wished that they had spent more time in their office. (Laughter) Why is that so hard to get and so easy to ignore? Well, we’re human. What we really like is a quick fix - something we can get that will keep our lives good and keep them that way. Relationships are messy and they are complicated and they are hard work of tending to family and friends, that’s not sexy or glamorous. It’s also life-long. It never ends. The people in our 75-year study with the happiest retirement were the people who had actively worked to replace workmates with new playmates. Just like the millennials in that recent survey, many of our men when they were starting out as young adults, really believed that fame and wealth and high achievements were what they needed to go after to have a good life. But over and over, over these 75 years, our study has shown that the people who fared the best are people who leaned into relationships, with family, with friends, with community.为什么明白这个道理这么难？就拿巨大的财富来说，我们知道，一旦我们的基本物质需求被满足了，财富就帮不上什么忙了。如果你从每年挣75,000美元提高到7500万美元，我们知道你的健康和快乐基本不会发生变化。而至于声望，媒体不断地入侵和缺乏隐私使得多数名人显著地不健康。这显然不会让人更快乐。至于拼命工作，有一条真理说，没有人在临死前觉得自己要是花更多时间在办公室就好了。（笑）为什么这些这么难理解，这么容易就被忽视了？是啊，我们是人啊。我们真正喜欢的是快速解决方案，一种我们能得到的，又能让我们生活得好并且一直保持下去的东西。关系错综复杂，照顾家人和朋友是繁重的工作，一点也不性感也不光芒万丈。而这也是终生的，绝无尽头。在我们的75年研究中拥有最幸福退休生活的人是那些主动寻找玩伴来替代工作伙伴的人。正如调查中的年轻人一样，我们的研究对象中很多人在一开始还是青年的时候，真的相信声望、财富以及高成就是他们想要生活得更好就必须追求的。但随着时间的流逝，在这75年间，我们的研究显示：发展得最好的人是那些把精力投入关系，尤其是家人、朋友和周围人群的人。So what about you?Let’s say you are 25, or you are 40 or you are 60. What might leaning into relationships even look like? Well, the possibilities are practically endless. It might be something as simple as replacing screen-time with people-time, or lightening up a stale relationship by doing something new together, long walks or date nights, or reaching out to that family member who you haven’t spoken to in years. Because those all too-common family feuds take a terrible toll on the people who hold the grudges.那么你们呢？假如你们今年25，或者你们40，或者你们60岁。投入关系对你们来说是什么样的？可能性可能是无限的。也许是简单到拿和屏幕打交道的时间来和人打交道，或者通过一起做点什么新鲜事，比如散步或者约会，或者联系那个多年来不曾说过话的人，来点亮一段死气沉沉的关系。因为对一个总把小憋扭放心里的人，这些看上去很平常的家庭敌对事件是会造成严重后果的。I’d like to close with another quote from Mark Twain. More than a century ago, he was looking back on his life, and he wrote this,”there isn’t a time, so brief his life, for bickerings, apologies, heart-burnings, callings to account. There is only time for loving. ” But in instant, so to speak, for that, the good life is built with good relationships. And that’s an idea worth spreading. Thank you!我想用马克吐温的另一条名言来结束。一百多年前，当他回顾自己的一生时，他写下了，“生命如此短暂，我们没有时间争吵、道歉、伤心。我们只有时间去爱。”所以说，好的生活是建立在好的关系上的。而这种理念是值得传播的。谢谢大家！

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