1、哈佛大學幸福課第一課中英文講義各位 早上好Hi Good morning.很高興能回到這里Its wonderful to be back here.很高興見到你們Wonderful to see you here.我教授這門課是因為Im teaching this class在我讀本科階段時because I wish a class like this had been taught非常希望能學習這樣一門課程when I was sitting in your seat as an undergrad here.可能這門課并不是你希望的那樣This does not mean it is

2、a class you wish to be taught,也可能并不適合你nor does it mean that it is the right class for you.但希望幾堂課后你能有個大概印象But I hope to doing the next couple of lectures is giving you an idea what this class is about讓你決定這門課是否適合你so that you can decide whether or not it is for you.我 1992 年來到哈佛求學I came here in大二期間突然頓悟了

3、And then I had a mini epiphany half way through my sophomore year.我意識到我身處讓人神往大學校園I realized that I was in a wonderful place周圍都是出色的同學優秀的導師with wonderful students around me, wonderful teachers.我成績優異I was doing well academically.擅長體育運動I was doing well in athletics.70:01:19,830 - 00:01:22,670我當時在校隊打壁球i

4、was playing varsity squash at the time.社交也游刃有余I was doing well socially.一切都很順利Everything was going well.除了一點Except for the fact.我不快樂That I was unhappy. 而且我不明白為什么And I didnt understand why.也就是在那時It was then in a matter of moments,我決定要找出原因變得快樂that I decided that I had to find out why and become happie

5、r.于是我將研究方向And that was when I switched my concentration 從計算機科學轉向了哲學及心理系from computer science to philosophy and psychology 目標只有一個with a single question:如何變得更快樂?how can I become happier?漸漸地 我的確變得更快樂了Over time I did become happier.主要因為我接觸了一個新的領域What contributed most to my happiness was when I encounter

6、ed a new emerging field 那時并未正式命名that at that time didnt have the name that it has today.但本質上屬于積極心理學范疇But essentially research that falls under or within the field ofpositive psychology.研究積極心理學Positive psychology, studying it,把其理念應用到生活中讓我無比快樂applying the ideas to my life has made me significantly hap

7、pier.而且這種快樂繼續著It continues to make me happier.于是我決定將其與更多的人分享And it was when I realized the impact that it had on me that I decided to share it with others.選擇教授這門學科Thats when I decided that I wanted to be a teacher and teach in this field.這就是積極心理學So this is positive psychology,9504 號心理學課程psychology 1

8、504.我們將一起探索這一全新And well be exploring this new,相對新興令人傾倒的領域relatively new and fascinating field.希望同時還能探索我們自己And hopefully, we will be exploring more than the field ourselves.我第一次開設這門課程是在 2002 年When I first taught this class that was back in 2002,是以討論會的形式只有 8 名學生I taught it at a seminar and had eight s

9、tudents.兩名退出了Two dropped out.只剩我和其他六個人That left me with six.一年后The year after, 學生稍微多了一點the class became slightly larger.有 300 多人參加I had over three hundred students.到了第三年也就是上一次開課And then third year when I taught it which was the last time,有 850 人參加I had 850 students in the class, 是當時哈佛人數最多的課程making i

10、t at that point the largest course at Harvard.這引起了媒體的關注And thats when the media became interested.因為他們想知道為什么Because they wanted to understand why.他們對這一奇特現象非常好奇They wanted to understand this phenomenon that here you have a class, 竟然有比經濟學導論更熱門的課程thats larger than Introduction to Economics.怎么可能呢?How co

11、uld that be?于是我被請去參加各類媒體采訪So I was invited by the media for interviews,報紙 廣播 電視whether it was newspapers, radio, television.從這些采訪中我發現了一種有趣的模式And I started to notice a pattern during those interviews.我前去參加采訪So I would walk into the interview.進行采訪We would have the interview.結束后 制片人或主持人會送我出來walkAnd aft

12、erwards, the producer or the interviewer would me out 說些諸如 Tal 多謝你抽空參加采訪and say something to the effects of well thank you Tal for the interview. 不過你跟我想象的不太一樣 的話But you know I expected you to be different.我漫不經心地問And I would ask, as nonchalant as I could of course.我無所謂不過總得回應I didnt really care but ha

13、d to ask anyway, 有何不同? 他們會說how different? And they would say, 這個嘛 我們以為你很外向Well you know, we expected you to be more outgoing.下一次采訪結束時仍是如此Next interview, the end of the interview, same thing. 多謝接受采訪Thank you for doing the interview. 不過 Tal 你跟我想象得不太一樣But you know Tal, I expected you to be different.又一

14、次 我漫不經心地問And once again, nonchalant of course. 有何不同 ?would askhow different?她說And she would say, 這個嘛 我們沒想到你會這么內向Well you know, we expected you to be less, less itrovert.下一次采訪仍是如此Next interview, same thing. 有何不同 ?How different? 這個嘛 更開朗 更外向 Well, you know, more extroverted. More outgoing.下一次采訪這個嘛太害羞了

15、Next interview. Well, you know, less shy.因為采訪中我容易緊張Coz I get very nervous in interviews.差不多有幾十次采訪Interview after interview, literally dozens.每次都是 好交際 更開朗 More outgoing, more cheerful. 不含蓄 更外向 Less introverted, more extroverted.諸如此類And on and on.最絕的一次But here is the best one.是波士頓一家地方臺So this is one o

16、f the local channels here around Boston.我去參加采訪I was going to the interview.聊了很多We had a quite long interview,我覺得進行得不錯which I thought was actually pretty good.采訪結束And at the end of the interview,主持人是個熱情開朗的男生the interviewer is a very jolly guy.他送我出門拍著我的肩說He walks me out and puts his hands on my should

17、er, 多謝接受我們采訪and says, thank you very much for doing the interview. 然后又是那句And then the usual comes. 不過 Tal 你跟我想象得不太一樣But you know Tal, I expected you to be different.我問And I said, 有何不同 你要知道How different? Just so you understand,那時候 我已經完全被打擊了by this time, my self-esteem is short.不過我還是漫不經心地問But still wi

18、th some resemblance of nonchalance I asked, 有何不同 ?how different?他看著我說And he looks at me and says, 我也說不上Tal 我以為你會更高些Well I dont know Tal. I expected you to be taller.更高些?什么?Taller? What?05 米70.是 1 米 69 不夠格傳授快樂嗎Five seven, well ok five six and a half is not enough to teach happiness? 我考慮了很久仔細思量了And I

19、thought about it. I thought about it a lot.整件事從頭到尾The whole pattern from the beginning. 我似乎明白為什么他們期望不同了And I think I understand why they expected someone different.因為他們要說服自己說服觀眾You see they had to explain to themselves as well as the audience, 這門課怎么會比經濟學導論更熱門?how come this lecture is larger than the

20、 Introduction to Economics? 唯一的解釋就是And the way to explain it must be that導師非常外向the teacher is very outgoing, 充滿領袖氣質extremely charismatic,樂觀開朗當然了 還很高very cheerful and extrovert and of course, tall.可惜我的名字少了一個LWell, there is one L missing there.但是But.是啊Yeah.真可惜If only.所以問題是So the problem though is他們找答案

21、找錯了地方that they were looking in the wrong place for the explanation.也就是說他們不該關注信息傳達者In other words, they were looking at the messenger.而應該關注信息本身What they needed to look at was the message.我怎么知道的呢Now how do I know that?因為我參與過其他大學積極心理學課You see because I see other positive psychology classes on other cam

22、puses遍及全國乃至全球around the country and around the world.美國有超過200 所大學開設了本課程There are over 200 hundred campuses here in United States that teach positive psychology.而且幾乎其中所有院校這門課On almost every campus where this class is taught,都是參與人數最多的或者最多的之一its either one of the or the largest class.信息是關鍵Its about the

23、 message.越來越多的機構組織開設這門課I see more and more organizations taking up positive psychology in their,還有咨詢公司as consultant companies,其中一些甚至是全球知名咨詢公司some of them the leading big consultant companies are taking it on.越來越多的中學開始引入積極心理學More and more high schools are introducing positive psychology class.小學也是Ele

24、mentary schools are introducing it.各國政府都對這一新領域表現出興趣The governments around the world are expressing interest in this new emerging field.為什么?因為它有效Why? Because it works.它的的確確有效Because it really works.殷盛人生快樂 幸福感這一整個領域You see this whole realm on life flourishing,在此之前一直被心理自助運動統治recentlyon happiness, on we

25、ll-being has been until dominated by the self-health movement.心理自助運動帶來了什么What do we have in the self-health movement?生動有趣We have books that are very interesting, 通俗易懂的書籍that are very accessible.熱情外向的宣講者We have speakers who are very outgoing,頗具領袖氣質且身材高大very charismatic and tall,吸引大眾參與他們的專題討論講座attract

26、ing the masses into these workshops, seminars and lectures.但是 有一個大大的轉折But, there is a very big but here.其中許多書籍討論都缺少實質內容Many of these books, many of these workshops and seminarslack substance.通常都言過其實無法兌現Very often, overpromising and under-delivering.比如 快樂的五個關鍵So these are five things you need to know

27、 to be happy.成功領袖的三個要素The three things to be the great leader.51成功 快樂 完美愛情的唯一秘訣The one secret of success, happiness and a perfect love life.夸大其詞效果甚微Overpromising. Under-delivering. 再來說說學術界On the other hand, we have academia.學術界給我們帶來了什么What do we have in academia?大量精確的實質內容We have a lot of rigor, a lo

28、t of substance.數據被一而再再而三地反復分析We have datas analyzed, reanalyzed and meta-analyzed.行之有效的好東西Things that actually work, good stuff.但是 又有一個大大的轉折But, and there is also a very big but here.很少有人會閱讀專業學術期刊Very few people read refereed academic journals.想想看 這間教室之外有多少人I mean Think about it: how many people out

29、side this room of course讀過最近12 期個性與社會心理學雜志?have read the last twelve issues of the Journal of Personality and Social Psychology?大多數人甚至不知道那是什么東西Most people dont even know what that means.我博士班的主任估算過The head of my PHD programs actually estimated the average academic journal article學術期刊上的一篇論文平均只有7 人閱讀is

30、 read by seven people.這話 .You know.其中還包括作者的母親And that includes the authors mother.這話雖然是半開玩笑但其實很可悲So you know I say half in jest but its actually really sad.因為 .作為學者我覺得很可悲Because.certainly sad for me, as an academic.因為這些論文都非常精彩Because these things are good.非常重要They are important.能大有作為These things mak

31、e a difference,甚至不僅僅是作為can even make more of a difference.但是對大眾來說晦澀難懂But not accessible to most people.所以我們需要積極心理學And this is where positive psychology comes in.需要這門課程And this is also where this class comes in.積極心理學及本課程的宗旨非常明確The explicit mandate of positive psychology as well as of this class就是要在象牙

32、塔及大眾間構建橋梁is to create a bridge between Ivory tower and mainstreet.換句話說就是要把嚴謹In other words, it is to bring the rigor,實質 經驗基礎the substance, the empirical foundation,學術科學the science from academia與自助或新紀元運動的通俗易懂相結合and merge it with accessibility of the self-help or New Age movement.充分發揮兩者所長In a way the

33、best of both worlds.這也是積極心理學大受歡迎的原因:positiveAnd this explains the popularity of the field of psychology: 有用的科學 science that works.本課程將分為兩個部分This class will be taught on two levels.第一部分會和其他心理學The first level it will be taught as any other class in psychology 或者其他任何課程一樣 or any of the classes youve tak

34、en here.我將向你們介紹相關知識Youll be introduced here to studies,調查研究嚴謹的學術作品to research, to rigorous academic work.需要你們撰寫報告學術論文Youll be writing paper, academic paper.參加考試Youll be taking exams.跟其他課程一樣Just like every other class.而教學內容的另一部分But then it will also be taught at the second level,你們讀每一篇論文which is for

35、every paper that youll read,寫每一篇論文時every paper that youll write,都需要思考youll always be thinking,如何把這些理念運用到生活中去Ok, how can I take these ideas and apply them to my life?運用到戀愛中去How can I apply them to my relationship?運用到社交圈里去How can I apply them to my community?就是這兩個部分Two levels.學術與應用The academic. Applie

36、d.無論是論文還是講座我不會因為I did not just introduce whether its in the readings or in the lectures ideas某個理論有趣而去介紹它just because they are interesting for the sake of the idea.而是因為這個理論嚴謹且能被應用It is always an idea that is both rigorous and can be applied.再嘮叨幾句題外話Just a few words about housekeeping.有幾個問題課前就有人問我了Som

37、e of the questions that I have already received from you before the class started.不幸的是這學期將是我最后一次So this, unfortunately,在哈佛開設積極心理學或其他課程is the last time that I am teaching positive psychology or any other class for that matter at Harvard.但愿兩年內明年可能性不大Hopefully within two years, probably not next year,但

38、是兩年內but within two years,學校會再次開設積極心理學課程there will be positive psychology class offered,但我無法保證but I certainly cannot guarantee it.關于反饋與提問About feedback and questions.如果你有任何問題或不明白的地方If you have any questions, anything thats not clear, 如果你同意或反對什么觀點if you agree or disagree with something, 請給我或助教寫郵件email

39、 me or email your TF (Teaching Fellow at Harvard, just likeTA at other schools)我們一定會回復的and well always respond.如果某個問題問的人數較多Sometimes if the question is asked by enough people,我們會公開回答well respond to it publicly.當然一定是匿名的Always anonymously.除非你特別注明可以提及你的名字beUnless you specified specifically that your na

40、me can mentioned.有時候講座過程中突然有緊急情況Sometimes you may be listening to a lecture and then half way through it there is an emergency.有什么非問不可的問題There is something that you really have to ask, 無法等待 something that cannot wait.如果那樣的話請直接舉手In that case, please just put your hand up.因為就跟你要去廁所一樣Coz its just like

41、when you have to go to the bathroom.無法忍耐Just cant stop.無法等待Cant wait.亞土要去And when you gotta go,就去you gotta go.我們會為此進行積極心理休息So well take a positive psychology break for that.所以大可以打斷我我會回答任何問題And just stop me half way through and Ill answer any question.所有幻燈片以及課程視頻都會放在網上All the power points, as well as

42、 the videos of the classes will beonline.課后幾天就能下載Will be available within couple of days.幻燈片其實課前就能下載Well the power points will be available before,這樣你上課時就能用到say for this lecture it will be before so that you can use them inclass.可惜視頻不能提前提供我們試了The videos, unfortunately, cannot be made available befor

43、e.We tried.但效果不好Couldnt figure it out.所以會在課后一兩天內放到網上So it will be available within a day or two after.這樣做的原因And the reason why they are up there.首先 我當然更希望你們出席課程First of all, I do prefer that you attend lecture.能出現在課堂里I do prefer that you are physically here.和大家一起在課堂的氣氛中學習You get things in the energy

44、 of the room with so many students 而不是僅僅對著電腦so you wouldnt just get from your computer.我之所以把資料放在網上是為了The reason why I do put them up is so that you have the opportunity 讓你們可以重溫或者學習錯過的課程if you want to see it again or if you have to miss a class.這很正常Thats perfectly fine.另一個原因And also because, 之所以提前提供幻

45、燈片and this is also the reason why the power points are always available,我希望你們能充分理解材料I want you to be engaged in the material.充分參與課堂討論I want you to be engaged in whatever it is that we are discussing in class.而不是忙于記錄我說的每一個字Not necessarily thinking about getting down every word that Isay on paper,記住每一

46、個詞背誦每一句話remembering everything, memorizing everything.我不希望你們被動地記錄I want you to take rather than passive notes of writing down幻燈片上的內容或者我說的話what is on the power point or every word that I say.而是要主動記錄Id like you to take active notes.也就是要充分理解材料And that means being engaged with the material.比如 如果你們聽到某個理論

47、覺得For example, if you heard something and idea and you say, 挺有趣的Oh, thats interesting.標上星號寫下來Star it. Write it down.或者覺得 也許我可以應用這點Or Ok I think Ill start applying this.那就寫下來Write it down.或者 跟我媽媽講講Or I want to tell my mom about this later.或者 跟我室友隊友講講Or I want to talk to my roommates or my team about

48、this idea.那就寫下來Write it down.主動筆記與被動筆記有兩方面不同Active note-taking is opposed to passive note-taking for two reasons.首先 正如我剛才說的First of all, as I said,這門課是關于如何改變生活this class is a class about making a difference in peoples lives.我不會僅為了學術之美而教授此課I would not be teaching the class just for its academic beaut

49、y, 雖然這一領域的確有許多學術之美although there is a lot of academic beauty in this field.所以發現可以實際運用的就寫下來So write down if you have an idea that you think you can apply.第二個原因是你會記住更多The second reason why we should that is because youll remember more.主動參與集中注意更好地理解材料Better attention, better understanding of the materi

50、al if you are actively engaged, 而不是被動做筆記as opposed to just taking down passive notes.在這整個課程中Throughout the class, 從下周開始starting next week, 我們將進行我所說的well take what I called, 練習時間 而不是 休息時間 time-ins as opposed to time-outs.其實類似 休息時間 its like a time-out.這段時間會我們停止課程進行內省Its the time where we stop the clas

51、s and you look inward.也就是課堂上的安靜時刻And this is literally a time of silence in a class.我會停一兩分鐘I will stop for a minute or two.你們可以盯著我或者周圍人發呆And youll have a chance either to just stare at me or anyone else,或者思考一下之前討論的內容or think about what weve just discussed,或者解答我提出的提示問題or have a guiding question that

52、I will provide you that youll address during the class.之所以進行練習時間 The reason why I have Time-ins.這是今年新提出的This is something that I am introducing this year for the first time.上學期并沒有We didnt have it last time.因為上次課程結束后到現在的兩年Its because over the last two years since I last taught it,我做了大量關于安靜的研究Ive done

53、 a lot work in the area of silence.關于安靜時刻的重要性無論是課堂里Ive read a lot of research in this area about the importance ofquiet times whether its in a class,講座里 還是家中in a lecture, whether it is at home,無論是對公司領導whether it is for a leader in the business,愛情關系甚至學齡前兒童for relationship, for children starting from

54、pre-schools.你們中很多人Now many of you,在經歷練習時間時可能會疑惑as you are going through these time-ins if you decide to takethis class may think, 我一年付四萬美金就是為了這個?Well, is this what Im paying 40,000 dollars a year for? 坐在教室里發呆?To sit a class and be quiet?首先 每次只有一兩分鐘First of all, it will only be a minute or two at a t

55、ime,一堂課最多不超過兩次maybe once or twice a lecture.第二 這可能是But second, 你從本課程中學到的最重要的東西it is maybe the most important thing youll take from this class.即享受安靜這一理念The notion of embracing stillness.我來讀一段麻省理工兩位教授的研究Let me read to you an excerpt from a study that was run by two MIT professors.我所提到名字不會出現在幻燈片上By the

56、 way, all the names that I read and that are not on the power points, 不必背誦或記錄you dont need to remember or write down.只是為了啟發你們This is just for your edification.David Foster 和 Matthew Wilson 教授So David Foster and Matthew Wilson.都來自麻省理工大學Both of them are from MIT.他們研究證實了練習時間 的重要性Indeed the following st

57、udy that I think confirms the importance of time-in, 開始內省的時間time to look inside.他們在老鼠處在迷宮中及脫離迷宮后What they did is they scanned the brains of rats分別對它們進行了腦掃描while they were in a maze and after they went through the maze.以下是他們的發現And heres what they found.實驗結果表明當某種經歷正在進行時What the results suggest is that

58、 while there certainly is somerecord of your experience即老鼠進行迷宮時as it is occurring. in other words when they were doing the maze,真正的學習階段the actual learning -是當你嘗試分辨when you try to figure out:什么才是重要的什么舍棄什么保留What was important? What should I keep and throw away?這些發生在經歷之后一that happens after the fact,進行安

59、靜的自省時during periods of quiet wakeful introspection.他們的實驗表明What they show was rats who went through the maze接連不斷反復進入迷宮的老鼠and went through the maze again and again,比進行一次迷宮后learned far less than rats who took time aside,稍事放松來點小酒的老鼠chilled out a little bit after a maze,學到的少得多had more margarita.經歷 享受安靜Ex

60、perience, embrace stillness.這很能說明問題對人類也一樣This has implications and they showed implications to human beings as well.不僅僅是實驗小白鼠Not only those of the rat race,所有人類都是all human beings.他們認為 重現可能形成一種學習記憶機制So what they say is that replay might constitute a general mechanism of learning and memory.包括學習理解Both