哈佛大学幸福课第七课中英文讲义

哈佛大学幸福课第七课中英文讲义

我们今天的课

OK,so,what we're gonna do today

要把自我实现预言的信念讲完

is finish up with the beliefs of self-fulfilling prophecy lecture 并开始讲下一课关于专注

and move on to the lecture on focus

和专注如何创造现实

and how focus creates reality.

我们上一课讲到哪里?

Where did we end last time?

我们讲到Rena和其他的一些事

We ended by talking about Rena and other things.

我们讲到模型Dan Gilbert的模型

We talked about the model,the Dan Gilbert model,

Philip Brickman模型

the Philip Brickman model,

成功或失败过后会有大起大落

where after a failure or a success there is a spike up,

但我们会恢复过来

spike down,but then we recover.

我们一生基本沿基准的幸福发展

And we basically move along a base level of well being

其中有起伏和变迁

through out our lives,with the ups and downs,the vicissitudes. 所以问题是

The question then became,

或说有好消息也有坏消息

or rather there was good news and bad news.

好消息是我们不必太过担心

The good news was,we don't really need to worry that much, 我们能冒更多风险也更容易回到基准线上

we can take more risks,we can put ourselves on the line more. 失败往往虽然不是所有的失败

Failure usually,not all failures,

往往只是使幸福水平暂时的下降

but usually is just a temporary decline in our wellbeing level, 还有自尊水平然后会迅速回升

self esteem level,and then every quickly we jump up again. 所以这是好消息

So that's the good news.

坏消息是如果我们总是回到原来的水平

The bad news is: if we're just around the same base level,

那我们为什么要努力寻求幸福呢?

you know,why should we put any effort into our wellbeing? 而答案

And the answer to that,

这整个课程本质上就是对它进行回答

and the whole course essentially is an answer to that.

我们如何提升基准水平?

How can we raise that base level?

一个方法是去面对把自己置于风险之上

One of the things is coping,putting ourselves on the line. 我们这么做的原因

And the reason why coping,

是因为这样能产生积极的影响

why putting ourselves on the line yields positive

结果幸福基准会上升

results in terms of the base level of wellbeing going up,

意思是仍然有起有落

meaning still the ups and downs,

但起伏是像这样斜线上升的

but ups and downs looking this way

而不是在一条直线上或者

as opposed to around a straight line

平行线上徘徊我们去面对时能想象我们的行动

or a parallel line is that when we cope,we see ourselves coping, 想象自己在努力通过自我知觉理论

we see ourselves trying and through self perception theory, 我们对自己做某种总结

we derive certain conclusions about ourselves:

我一定很勇敢

oh,I must be courageous;

我一定是自尊心强的人

oh,I must be a person who has high self esteem;

我一定是非常渴望成功的人

oh,I must be a person who has a strong desire to succeed

等等

and so on and so on.

然后我们给自己做出的结论

And then we derive conclusions about ourselves in the same way

就像我们给他人的结论一样

that we derive conclusions about other people.

这就是自我知觉理论

That is self-perception theory.

第二个原因是一旦我们经常经历失败

The second reason is that once we started failing more often,

我们会意识到那其实并不那么糟糕

we realized that actually it's not that bad,

不像我们想象的那么糟

it's not what we make it out to be.

我们脑中想象的失败的痛苦

The pain that in our minds we associate with failure

比实际的痛苦要多得多

is far greater that the actual pain of failure when that comes. 也许不是即时的而是稍后才感受到

Maybe not initially when it happens,but after a while;

当我们恢复后就知道我能应付它

and then we recover again,and we see,oh,I can deal with it, 我一定是一个有适应力的人

I must be a person with resilience.

最终努力去面对后会有更多成功

And finally,there is more success as a result of coping.

学习失败或在失败中学习

Learn to fail,or fail to learn,

成功没有其他途径

there is no other way to succeed.

我现在要说的是

So what I want to move on to now and just finish up on

我们如何变得更乐观

is how do we become more of an optimistic.

我们谈过优点谈过长寿

So we talked about the virtues,we talked about longevity,

乐观的人实际上活得更久

people who are optimistic actually live longer.

我们谈过更高水平的成功

We talked about higher levels of success,

更高程度的快乐更能克服忧郁

higher levels of happiness,more likely to overcome depression. 乐观的人

People who are optimistic

患上忧郁的机会是八分之一

are eight times less likely to be depressed;

他们会更快乐

they are much more likely to be happy.

再说一遍乐观是指诠释的方式

And again,optimism as an interpretation style,

而不是盲目地自我感觉良好的方式

not as a Pollyannaish feel-good kind of approach.

我们如何变得更加乐观?

So how do we become more of an optimism?

我想谈谈三个方法

I want to talk about three techniques.

首先是采取行动尽管去做

First is to take action,to just do it,

把自己置于风险之上

to put ourselves on the line.

第二点我要讲想象力

Second,I'm going to talk about the power of imagination, 形象化的力量你们许多人熟悉这点

visualization,many of you are familiar with that,

尤其对运动员而言作为一项技巧

especially athletes as,as a technique.

我们要谈论这个技巧

So we'll talk about that technique.

最后一点是认知疗法

And finally,cognitive therapy,

至少研究表明是当今最成功的

which at least according to research,is the most successful, 最有效的治疗干预手段

most effective therapeutic intervention out there today,

我们要讲一些基本要素并进行归纳

so we'll talk about some of the basics and summarize those.

我们先说行动

So let me begin with action,

这是基于Albert Bendura的研究

this is based on research by Albert Bendura,

你们会了解到自我效能

you'll read about self-efficacy,

他的基本概念上是要有坚定的信念

his concept basically the idea of having strong believes 他将它描述得更学术化

and he just made it more academic,

更科学化并研究了数年

more scientific and researched for many years

我们谈过自我效能的许多益处

and we talked about many benefits of self efficacy. Bendura所做的大部分工作是反对

What Bendura is coming out against in much of his work 人们称为“自尊运动”的活动

is what has become known as the self esteem movement, 或者说他反对的是

or he's coming against

被称为“感觉良好运动”的活动

what has become known as feel good movement.

所谓的告诉小孩他们有多好

Alright,so tell a child how great they are,

他们有多棒

how wonderful they are.

每天早上站在镜子前对自己说

Standing in front of a mirror every morning and tell yourself: “你好精神”十遍你将更成功

hi,gorgeous ten times,and then you will be more successful, 你的自尊会提升你会变得很好

your self esteem will be high and you'll be gorgeous.

这不管用相信我这不管用

It doesn't work,believe me it doesn't work.

我都试过实际上经常

I've tried everything. The thing though is that very often,

事实上长期以往会造成伤害会伤到自尊

it actually hurts in the long term,it actually hurts self esteem 它实际伤害了那些学生的积极性

it actually hurts the motivation of students

他们经常被夸奖说"你们很棒"

who are constantly told you are wonderful,

"你们都很了不起"

you are terrific no matter what.

我们会讲如何对赞扬更有辨识力

And we'll talk about how we can be more discerning with praise,

如何正确地赞扬

how we can praise in the right way

在我们过几周谈论Carol Dweck

when we talked about the work of Carol Dweck

关于心态的文章的时候

on mindsets in a few weeks.

同时Bendura表明

In the meantime,what Bendura showed,

Carol Dweck表明

what Carol Dweck showed,

还有其他许多人都表明这还不够

what many others showed was that it's not enough,

通常情况只给你积极的言论积极的肯定

very often,its even detrimental to just give the,you know,

无论来自外部或内部

positive,positive talk,the positive affirmation.

这甚至是有害的

Whether it comes from the outside or from the inside,

这也许其中的一部分但不是全部

maybe part of the equation,certainly can't be all.

Bendura说的是我们需要的是行动而不是空谈

What Bendura is saying,that rather than talk,we need action. 我们对任何事都要付出努力

We need to put hard work into whatever it is,

我们想变得更自信就需要去应对

we want to be more confident about,and we need to cope. 我们要把自己置于风险之上很简单为什么?

We need to put ourselves on the line. Very simple! Why?

因为努力和面对必然能获得成功

Because hard work and coping inevitably leads to success, 至少比以前

more success at least than we had before,

以前不行动不去面对时要成功

when we didn't act and we didn't cope.

即使只是一点点成功的贡献

So even if it's a little bit,in and of itself contributes,

也有助于提高自我效能

that success contributes to our self-efficacy,

有助于增加自信而自信反过来

to our self confidence. And then,that self confidence in turns, 反过来激励我们更努力

in turn motivates us to work harder.

我们开始更加相信自己

We started to believe ourselves more.

这是个很简单的模型我是说任何人

Now,this is a very simple model,I mean,anyone you know,

一个五岁小孩都能做出那个模型

the five year old could draw that model.

然而考虑到对我们生活的影响

However think about the implications for our lives,

考虑到对教育的影响

think about the implications for education,

我们应该仅是对学生不停地说你们很棒

do we just tell students constantly you're terrific,

你们真厉害还是应该像Marva Collins那样

you're wonderful,you're great,or do we like Marva Collins,

让他们努力奋斗获得更多成功

make them actually work hard so that they succeed more,

让他们想象自己回归自我概念理论

so that they see themselves going back to self conception theory,

想象自己努力奋斗

see themselves working hard,

想象自己投身其中

see themselves putting themselves on the line,

面对失败重新站起

coping and failing,and getting up again.

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它和我们身体免疫系统运作方式相同

It works also in a similar way to our physical immune system. 当我们身体不适当我们生病时

You know when we get sick,when we get ill,

我们的身体感应到抗体

our body sense anti-bodies

我们实际上会免疫得过的病

and we actually become immune to whatever it is that we had. 我们的身体通过失败获得免疫力

So our body become immunize through failure.

在心理层面也相同失败会被低估

Same on the psychological level,failure is underrated.

我希望你们拥有的东西之一

You know one of the things that I wish for you,

我是很真挚的

and I mean it genuinely.

希望你们能多经历失败

One of the things that I wish for you is that you fail more. 我不是随便说说我真这么想的

I'm not saying it ingest,I really do.

另外我希望当你们失败时

And,coupled with that,I hope that when you fail,

你们也能学习用不同的方式去诠释

you will also learn to interpret it in a different way

而不像大多数人那样诠释失败

than most of us usually interpret failure.

因为没有别的方式取得成功

'Cause there is no other way to succeed,

成长的途径只有这一条

there is no other way for growth,

像这样的生活只是在逃避

it's an elusion that a life looks like this,

我们会继续谈这个

we will talk about it much more

当我们谈论完美主义时

when we talk about perfectionism.

健康的生活真实的生活

A healthy life,a real life,

快乐的生活基本都看起来像这样

and a happy life ultimately looks like this,

一个带起伏的螺旋不是一条直线

a spiral with ups and downs,not as a straight line.

当我们看到自己去面对努力奋斗时

When we see ourselves cope,when we see ourselves work hard,

我们对自己做出结论

we derive conclusions about ourselves,

我们的自信增长我们的动力增加

our self confidence goes up,our motivation goes up,

我们的信仰上升等等

our belief goes up and so on and so on

以一个上升螺旋的趋势发展

in an upward spiral of growth.

Soren Kierkegaard说过"勇于冒险或许会一时失足

Soren Kierkegaard: "To dare is to lose one's footing momentarily.

却步不前则会迷失自我”

Not to dare is to lose oneself."

当我们去面对去尝试满怀期望时

To lose one's footing temporarily is the failure

一时失足而导致失败

that comes inevitably when we cope,when we try,

不可避免而我们不去应对选择逃避

when we have high expectations. Not to dare is to lose oneself, 却步不前则会迷失自我

that is when we don't cope,when we avoid.

因为这个模型倒过来也成立

Because this model also works the other way around.

当我们不断地逃避挑战

When we constantly avoid challenges,

当我们总能处理好困难经历

when we constantly shone difficult experiences,

当我们不允许自己失败时

when we don't give ourselves the permission to fail,

会形成一个向下的螺旋影响自尊

a downward spiral is created,in terms of our self esteem,

我们的成功和幸福

in terms of our success,in terms of our well being.

第二个技巧想象成功

Second technique: imagining success.

有件事我想和你们分享

Now there's one thing I want to share with you,

要和你们分享让我有点紧张

I'm a little bit nervous about sharing it

00:09:51,360 --> 00:09:53,830

但既然已经说开了无论如何我都会说

but I'll do it anyway,you know,since we've opened up,

尤其上节课真是我们关系中的转折点

especially last time was a real milestone in our relationship. 我要告诉你们些事但别告诉别人

I'm gonna to tell you something but please don't tell anyone, 尤其别告诉我的客户

you know,especially don't tell any of my clients

或将来的潜在客户

or potential clients in the future.

我演讲前会非常紧张

I get really nervous before lectures.

我会很紧张其实对我而言

I get very nervous,in fact for me,

我无论何时站在许多观众面前

whenever I stand in front of a large audience,

心里会七上八下的

there're butterflies in my stomach.

我觉得这很难

And it's very difficult for me

我说的许多观众是指多于五人

when I talk about large audience its anything above five.

所以这是个真正的挑战

So,this is a real challenge,

当我和客户们聊天时是个挑战

it's a real challenge when I talk to clients.

这一直是一个挑战从我决定

And this is been a challenge since the dash I decided

当一名教师的那一刻起当我听说了

that I want to be a teacher and I decided

Marva Collins的事迹时就决定成为一名老师

that I want to be a teacher when I heard Marva Collins,

我说"这就是对我的召唤" 后来我就成为了老师

and I said: this is my calling. And here is what happened then. 我曾说"如果我在人们面前会这么紧张

I said,how can I be a successful teacher and effective teacher 我要如何成为成功而有效率的老师?"

if I get so nervous when I stand in front of an audience?

记得成功的三要素

And remember the three components of success,

成功的秘密? 是乐观和自信

the secret of success? It was optimism,believe in oneself;

是热情热爱你所做的还有努力奋斗

it was passion,loving what you do; and it was hard work.

我有其中两个要素

So I had two of the three components.

我非常努力实际上我的座右铭

I worked extremely hard,in fact my motto has become,

来自Richard Hackman教授

one that I got from Professor Richard Hackman,

他是我在这里读本科时的论文导师

as my thesis advisor as an undergrad here.

他是一个非凡的教师

And,what he said,he's a phenomenal teacher,

他走进教室后会说

and what he said when he goes into a classroom is the following:

准备再准备...然后顺其自然

prepare,prepare,prepare,and then be spontaneous.

所以我遵照他的建议我仔细看教案

So I followed his advise,now I read over my notes,

我准备好所有教案然后不再去想它

I have all the notes written down and then I can let go.

我准备得很充足我很努力没问题

So I prepare a lot,I have the hard work,not a problem.

我有热情我爱学习

I have the passion,I love learning,

这是我职业生命中最重要的事

it's the most important thing,professionally in my life.

但我缺少第三样缺少乐观

But I lacked the third thing,I lacked optimism,

缺少自信我问我自己

and I lacked confidence. And then I asked myself:

我要怎样提高第三个要素

how can I raise the third components

因为这是幸福的一个重要部分

because it is important component of wellbeing,

记得对运动员的研究吗?

remember the research on athletes?

56%的成功

56% of the variance is accounted of success,

是源自乐观主义或自信

is accounted for by the sense of optimism or belief in yourself. 还记得John Carter二十年前的研究吗

Remember the John Carter study? Twenty years along

关于哈佛大学商学院毕业生的

幸福课_哈佛公开课第一课中文字幕

第一课 各位，早上好。很高兴能回到这里。 高兴见到你们。 我教授这门课是因为在我读本科阶段时非常希望能学习这样一门课程。 可能这门课并不是你希望的那样也可能并不适合你。 但希望几堂课后，你能有个大概印象让你决定这门课程是否适合你。 我1992年来到哈佛求学，一开始主修计算机科学。 大二期间，突然顿悟了。 我意识到我身处让人神往大学校园周围都是出色的同学，优秀的导师。 我成绩优异。擅长体育运动。那时壁垒打的不错。社交也游刃有余。 一切都很顺利除了一点我不快乐。而且我不明白为什么。 也就是在那时我决定要找出原因变得快乐。 于是我将研究方向从计算机科学转向了哲学及心理学。 目标只有一个:怎么让自己开心起来。 渐渐的，我的确变得更快乐了主要是因为我接触了一个新的领域，那时并未正式命名。 但本质上属于积极心理学畴。 研究积极心理学把其理念应用到生活中让我无比快乐。 而且这种快乐继续着。 于是我决定将其与更多的人分享。 选择教授这门学科。 这就是积极心理学，1504号心理学课程。 我们将一起探索这一全新相对新兴令人倾倒的领域。 希望同时还能探索我们自己。 我第一次开设这门课程是在2002年。 是以讨论会的形式，只有8名学生。两名退出了只剩我和其他六个人。一年后学生稍微多了点。有300多人参加。到了第三年，也就是上一次开课。 有850名参加是当时哈佛大学人数最多的课程。 这引起了媒体的注意。因为他们想知道为什么。 他们对这一奇特现象非常好奇竟然有比经济学导论更热门的课程。怎么可能呢？ 于是我被请去参加各类媒体采访，报纸，广播，电视。 在这些采访中，我发现了一种有趣的模式。 我前去参加采访。进行采访。 结束后，制片人或主持人会送我出来。说些诸如Tal多你抽空参加采访。 不过你跟我想象的不太一样的话。 我漫不经心的问。 我无所谓，不过总得回应“有何不同？” 他们会说“这个嘛，我们会以为你很外向”。 下一次采访结束时仍是如此“多接受采访”。 不过Tal，你跟我想象得不太一样。

哈佛幸福课中文字幕笔记_第四讲

幸福课第四讲 大家好！我们是“哈佛召回“组合，想向教员和同学们传达一份特殊的情人节讯息。 早上好！请他们献歌时，本来想选另一首歌，但是…算了吧。我们确实爱你们！今天课程的内容是上节课的延续，是这门课的基本前提“我们来自哪里，我们将去哪里”从各个方面展开论述螺旋的基础。我们将在本学期一起创建它！ 上次我们讲到改变有多么困难。我们谈到“双胞胎研究”。举例说明了Lykken和Tellegen提出的“也许改变我们幸福水平和试图改变身高一样困难和徒劳无功”。然后谈到这些研究学者们犯的一般性的失误和错误，误解改变的本质。因为如果一个人在改变，问题已不再是“是否可能改变？”而是“怎样才可能改变”。还谈到剑桥-萨默维尔研究，证明劳斯莱斯干预彻底失败。五年来，剑桥、哈佛和麻省理工的顶尖科学家、研究人员、精神病专家和心理学家沥尽心血，带着美好的意图实施改变，但最终失败。不仅没有实现正面的改变，实际上是带去了负面的改变。 还记得吗？干预组的酗酒比例和对照组相比是增加的。未参与干预的对照组更有可能在二三十年后获得升职。改变是困难的，但我们又说“Marva Collins实现了改变，所以改变是可能的”Martin Seligmen 和Karen Reivich 及大量学者都成功地实现改变。困难在于，如果我们想成为实践理想主义者，就要理解是什么带来改变然后去做，传播理念、传播研究的理念。即使研究并非总是传达好消息，它传达的是

行之有效的方法。可为的方式而不是空洞的梦想、渴望、希望、愿望，那远远不够。好的意愿、理想主义、好的意图是不够的。我们需要扎根于研究。这正是Maslow的想法。当他谈及类似的曼哈顿计划时。科学家、积极心理学家、当时的心理学家、社学科学工作者聚在一起，在流行学术领域中挑选出几种观念、几个有效的项目，再复制它们，研究最好的。正如Mariam同学课后找到我时说的“流行学术其实是要将杰出大众化”我喜欢这个说法。 将杰出大众化，研究最好的再应用在其他人身上。我们有了这样一个伟大的计划，有了Maslow创造类似曼哈顿计划的伟大想法。但是如果我不想参与计划？不想成为学者？只想做自己的事，我能否实现改变？答案是，绝对能够。人若想在世间有所为，真正实现改变，面对的最显著障碍之一是他们低估自己实现改变的能力。心理学界有很多研究。爱默生和莫斯科维奇是先驱。他们和其他学者都证明少数人，经常是一个人，如何实现重大改变，能实现显著的改变。爱默生说“人类历史是少数派和一个人的少数派的权力记录。”很多社会科学研究支持这个观点。人类学家Margaret Mead说“永远不要怀疑一小群，有思想，坚定的市民可以改变世界。事实上，正是这群人改变着世界”。所有改变从一个人或一小众人的思想开始，然后不断扩大。问题是“它如何扩大”以及为什么我们难以理解我们能够做出改变这个事实。并接受“被同化以及据此生活。”如果我们能了解我们需要理解的，是改变如何发生，改变以指数级发生，我们与其他人的联系及他们与更多人的联系，形成了一个指数函数。可以用你们熟习的“蝴蝶效应”

哈佛幸福课 13 英文字幕 精华要点 (英文版)

Outline of 13th lesson Carp Diem. Seize the day.→self-concordance English version: Conclusion: to pursuit things we care about and feel enjoyable; set up the overall goal to resolve internal conflicts; motivated and devote more, so enhance the possibility of success. Benefits of self-concordance: 1、Setting self-concordant goals can potentially make us happier. Because we are pursuing something we care about, it is more likely to reinforce our enjoyment of the journey. 2、Having self-concordance goals-having goals in general, but in particular self-concordant goals, resolve internal conflicts. 3、It increases the likelihood of success. Individuals who set-concordant goals are more motivated-they are more likely to work hard, to put their all in whatever it is-that they are doing. In practice, there is a lot of research on it. There is a lot of researches shows when we are engaged in a self-concordant goal, we are much more likely to then continue to pursue self-concordant goals. The goals of self-concordant have a trickle effect. Choosing to do things doing what we want to do has also health benefits. When we choose, when we want to, it has implications to our well being, to our success, and to our physical health to the point of leading to longer life. Too easy is not necessarily good. Finally we see this also in oppressive regimes versus democracies. One of the main reasons why people are happier under democracies and remember that is one of few external circumstances that can predict happiness-one of the reasons is because under democracies, people have choice. When you have a choice, which is a good

哈佛幸福课(文字版 全)剖析

幻灯片1 ●你们觉得什么是心理课是用来干什么的？比如语文课，帮助我们识字，阅读，了解这个 世界。 ●那你们觉得心理课是用来干嘛的呢？ ●我希望心理课，能够让同学们更好地了解自己，认识自己，喜欢自己，更愉快地生活。 ●使学生不断正确认识自我，增强调控自我，承受挫折，适应环境的能力，培养学生健全 的人格和良好的个性心理品质 幻灯片2 了解自己？ ●你们觉得怎么样叫做了解自己？ ●你们觉得了解自己吗？ ●比如说，我是一个老师，教心理课，我喜欢看书，看电影，打乒乓球。 ●你们觉得老师这样算了解自己吗？不算，喜欢看书的心理老师肯定不只我一个，这样的 了解非常不够。（让学生思考，还需要了解什么） ●当我们对自己的性格，能力，目标，生存的意义有一个独特的认识，我们才能算是了解 自己。 幻灯片3 ●老师还记得，同学们上节课发现很难说出别人和自己的优缺点。 ●你们觉得为什么？ ●我们先来想一下，我们为什么很难说出自己的优点？ ●一方面，我们一直以来被教育要谦虚，说自己的优点有种“不要脸”的感觉。另一方面， 我们有时候会不够自信，觉得自己没什么优点啊。还有就是我们有的人真的不知道自己有什么优点。想一下自己是属于哪一种？ ●在我们中国的文化里，很少夸奖孩子。老师印象很深，从小到大，我妈从来不敢夸我， 只提醒我做得不好的地方。你们觉得我妈是怎么想的？ ●对，一夸就骄傲了，就堕落了，就不思上进了呀！ ●很长一段时间里，我觉得自己是不是一无是处呢。我亲妈都没夸过我！ ●当然，我妈是个好妈妈，大家不要误会。只不过我们传统的教育就是这种风格的。 ●所以，老师从小就是一个自卑的小孩。幸好老师后来能够越来越完整地看到自己，看到 缺点的同时也能看到自己好的方面。大家千万要记得没有一个人是一无是处的。 幻灯片4 ●知道自己的长处很重要，他让我们感觉到自己的价值，比如说我们班有人擅长演奏乐器， 有人擅长讲故事，有人鬼点子特别多，脑瓜特别灵，有人能让周围的人很快乐，有人阅读能力特别强，有人特别容易和他人相处。 ●这些都是你身上独一无二的东西，他们代表了“你是谁”，你是什么样的人。

幸福课 The happy secret to better work 中文 英文

00:00 我七岁的时候我妹妹才五岁。我们当时在一个双层床的上铺玩那时候我比她大两岁当然，我现在也比她大两岁但是在当时这意味着她必须全都听我的我想玩战争游戏于是我们爬到了双层床的上铺在床的一侧我放上了我所有的玩具大兵和武器另一边则是我妹妹的小马玩偶时刻准备着进行一场骑兵突击 00:27 后来我们对那天下午发生的事情有不同的说法但是既然我妹妹今天不在场我就跟你们说说到底发生了什么（笑声）事实就是我妹妹有点笨手笨脚的不知道怎么回事，我这个做哥哥的既没碰她也没推她，我妹妹艾米突然就从上铺掉下去了狠狠地摔到了地上我万分紧张地从床的一侧往下瞄想知道发生了什么事然后发现她痛苦地趴在地上四脚着地 00:54 我特别紧张，因为父母已经叮嘱过我一定要保证妹妹和我玩耍的时候注意安全，不要太闹腾这时候我突然想起来一星期之前我才不小心弄破了艾米的胳膊（笑声）我颇具英雄气概地把她从一个假想的扑面而来的狙击手子弹中推开（笑声）到现在她都还没有谢我呢我当时可是拼了命的她甚至都没看到那子弹迎面扑来我可是拼命展示了我最厉害的一面 01:25 然后我看到我妹妹的脸她满脸痛苦、惊讶的表情马上就要哭出来了，极有可能吵醒习惯在漫长冬季午睡的父母所以我做了一件一个手忙脚乱的七岁小孩唯一能想到的事，来扭转悲剧如果你有孩子的话，你肯定见过好几百次了我说，“艾米，艾米，好了，别哭了，别哭了你看到你是怎么落地的么？人类是不会那样四脚朝地落下去的艾米，我觉得这意味着你就是传说中的独角兽。” 01:54

很明显这是骗她的，因为我妹妹现在最不想做的就是那个受伤的五岁小妹妹艾米，想做的是超级独角兽艾米当然，以前她是完全没有做独角兽这个想法的于是就看到我那可怜的、被我控制了的妹妹如何纠结她的小脑袋正在决定究竟是继续回味刚才经历的那些疼痛、折磨和惊讶还是仔细考虑她作为独角兽的新身份后者胜出了于是她没哭，也没有停止游戏更没有吵醒我们的父母这些负面的影响都没有产生她脸上划过一丝微笑重新爬回到双层床的上铺，带着作为一只小独角兽的荣耀（笑声）还有一条受伤的腿 02:32 我们在五岁或七岁无意间发现的道理其实是当然当时我们并不知情后来一个科学革命的先锋观点发生在二十年后，主要研究人脑的问题我们当时的发现叫做积极心理学这也是我今天站在这里的原因同时也是我每天早晨醒来的原因 02:51 当我刚开始在学术圈外谈论这个研究时在公司以及学校他们强调的第一件事就是永远不要以图表开始你的谈话我在这里想做的第一件事恰恰就是用图表开始我的演讲这个图表看起来很枯燥但是它恰恰就是我每天保持兴奋并醒来的原因而且这个表什么也不是，它是一个假数据我们从这些数据中发现—— 03:13 如果我用这些数据来研究在座的各位，估计我会很兴奋因为很明显这里有一个趋势这意味着我可以将这个出版了这才是最关键的事实是这个曲线上方有一个奇怪的红点就是说在座有一个古怪的人我知道是哪位，刚才我看到你了这个不是问题你们都知道，这并不是问题因为我完全可以删除这个点我能删掉它是因为这明显是一个测量错误我们都知道它是一个测量错误因为它把我的数据弄乱了 03:42 所以通常经济学、统计学、商务学以及心理学课程都会教大家的一件事是为保持数据的有效性，我们如何删除奇

幸福课_ 哈佛公开课_中英文对照 第一课 校对版

第一课 Hi, good morning. It’s wonderful to be back here. 各位，早上好。很高兴能回到这里。 Wonderful to see you here. 高兴见到你们。 I am teaching this class because I wish a class like this had been taught when I was sitting in your seat as an undergraduate here. 我教授这门课是因为在我读本科阶段时非常希望能学习这样一门课程。 This does not mean it is a class you wish to be taught nor does it mean that it is the right class for you. 可能这门课并不是你希望的那样也可能并不适合你。 But I hope to doing the next couple of lectures is giving you an idea what this class is about so that you can decide whether or not it is for you. 但希望几堂课后，你能有个大概印象让你决定这门课程是否适合你。 I came here in 1992 and studied the computer science and concentrator. 我1992年来到哈佛求学，一开始主修计算机科学。 And when I had I mini epiphany half way through my sophomore year. 大二期间，突然顿悟了。 I realized that I was in a wonderful place with wonderful students around me, wonderful teachers. 我意识到我身处让人神往大学校园周围都是出色的同学，优秀的导师。 I was doing well academically. I was doing well in athletics. I was playing squash at that time. I was doing well socially. 我成绩优异。擅长体育运动。那时壁垒打的不错。社交也游刃有余。 Everything was going well except for the fact that I was unhappy. And I didn’t understand why. 一切都很顺利除了一点我不快乐。而且我不明白为什么。 It was then in a matter of moments that I decided that I had to find out why and become happier. 也就是在那时我决定要找出原因变得快乐。 And that was when I switched my concentration from computer science to philosophy and psychology. 于是我将研究方向从计算机科学转向了哲学及心理学。 With a single question: How can I become happier. 目标只有一个:怎么让自己开心起来。 Overtime I did become happier what contributed most to my happiness was when I encountered a new emerging field that time didn’t have the name that it has today. 渐渐的，我的确变得更快乐了主要是因为我接触了一个新的领域，那时并未正式命名。 But essentially research that falls under or within the field of positive psychology. 但本质上属于积极心理学范畴。 Positive psychology, studying it and applying the ideas to my life has made me significantly happier . 研究积极心理学把其理念应用到生活中让我无比快乐。 It continues to make me happier. 而且这种快乐继续着。

哈佛大学：幸福课(全23集,115盘下载)

哈佛大学：幸福课13(1).mp4 https://www.sodocs.net/doc/e516107038.html,/file/e6rtxoa1# 哈佛大学：幸福课22.mp4 https://www.sodocs.net/doc/e516107038.html,/file/e6rtxosv# 哈佛大学：幸福课21.mp4 https://www.sodocs.net/doc/e516107038.html,/file/dn9mu7pm# 哈佛大学：幸福课20.mp4 https://www.sodocs.net/doc/e516107038.html,/file/e6rtxq0b# 哈佛大学：幸福课19.mp4 https://www.sodocs.net/doc/e516107038.html,/file/dn9mu5yc# 哈佛大学：幸福课18.mp4 https://www.sodocs.net/doc/e516107038.html,/file/bh0gvlvl# 哈佛大学：幸福课17.mp4 https://www.sodocs.net/doc/e516107038.html,/file/clo36msl# 哈佛大学：幸福课16.mp4 https://www.sodocs.net/doc/e516107038.html,/file/e6rtxhp1# 哈佛大学：幸福课15.mp4 https://www.sodocs.net/doc/e516107038.html,/file/bh0gv89g# 哈佛大学：幸福课13.mp4 https://www.sodocs.net/doc/e516107038.html,/file/dn9mtmc7# 哈佛大学：幸福课14.mp4 https://www.sodocs.net/doc/e516107038.html,/file/clo350ja# 哈佛大学：幸福课11.mp4 https://www.sodocs.net/doc/e516107038.html,/file/aqaul593# 哈佛大学：幸福课12.mp4 https://www.sodocs.net/doc/e516107038.html,/file/e6rt9g6e# 哈佛大学：幸福课08.mp4 https://www.sodocs.net/doc/e516107038.html,/file/e6rt9acf# 哈佛大学：幸福课09.mp4

哈佛大学：幸福课04.mp4 https://www.sodocs.net/doc/e516107038.html,/file/bh0goy8n# 哈佛大学：幸福课07.mp4 https://www.sodocs.net/doc/e516107038.html,/file/bh0gouxf# 哈佛大学：幸福课06.mp4 https://www.sodocs.net/doc/e516107038.html,/file/dn9mtgkm# 哈佛大学：幸福课05.mp4 https://www.sodocs.net/doc/e516107038.html,/file/bh0go0d2# 哈佛大学：幸福课03.mp4 https://www.sodocs.net/doc/e516107038.html,/file/clo35txn# 哈佛大学：幸福课02.mp4 https://www.sodocs.net/doc/e516107038.html,/file/clo35qv4# 哈佛大学：幸福课01.mp4 https://www.sodocs.net/doc/e516107038.html,/file/clo35gmc# 哈佛大学：幸福课.mp4

哈佛大学幸福课21课中英文双语字幕笔记

哈佛大学幸福课21课中英文双语字幕笔记

Harvard Positive Psychology 21 Relationship and Self-esteem You know this story about Gertrude Stein, and she was taking philosophy class with William James, right here in the Art. 你们都听过格特鲁德.斯泰因的这个故事，她那时上William James 的哲学课，就在哈佛拉德克利夫学院。 And they had their final exam. And it was spring semester course. And she comes into the exam. And it’s a day like today. 要期末考试了，她上的是春季班，她来到考场，就跟今天一样是个晴朗的日子。 And the exam is about metaphysics, and the meaning of life. So she ope ns the exam and writes, “Today is too beautiful a day to take an exam.” And she walks out. 于是她打开试卷，写道：“多么美好的一天，不应该浪费在考试上。”然后走出了教室。 And you know, as legend has it of course she gets a straight A in William James’ class. 而且传说William James的课程她全A通过。

哈佛公开课 幸福 第一课 中英文对照字幕整理

Hi, good morning. It’s wonderful to be back here.各位，早上好。很高兴能回到这里。 Wonderful to see you here.高兴见到你们。 I am teaching this class because I wish a class like this had been taught when I was sitting in your seat as an undergraduate here.我教授这门课是因为在我读本科阶段时非常希望能学习这样一门课程。 This does not mean it is a class you wish to be taught nor does it mean that it is the right class for you.可能这门课并不是你希望的那样也可能并不适合你。 But I hope to doing the next couple of lectures is giving you an idea what this class is about so that you can decide whether or not it is for you.但希望几堂课后，你能有个大概印象让你决定这门课程是否适合你。 I came here in 1992 and studied the computer science and concentrator.我1992年来到哈佛求学，一开始主修计算机科学。 And when I had I mini epiphany half way through my sophomore year.大二期间，突然顿悟了。 I realized that I was in a wonderful place with wonderful students around me, wonderful teachers.我意识到我身处让人神往大学校园周围都是出色的同学，优秀的导师。 I was doing well academically. I was doing well in athletics. I was playing squash at that time. I was doing well socially.我成绩优异。擅长体育运动。那时壁垒打的不错。社交也游刃有余。 Everything was going well except for the fact that I was unhappy. And I didn’t understand why.一切都很顺利除了一点我不快乐。而且我不明白为什么。 It was then in a matter of moments that I decided that I had to find out why and become happier.也就是在那时我决定要找出原因变得快乐。 And that was when I switched my concentration from computer science to philosophy and psychology.于是我将研究方向从计算机科学转向了哲学及心理学。 With a single question: How can I become happier.目标只有一个:怎么让自己开心起来。 Overtime I did become happier what contributed most to my happiness was when I en countered a new emerging field that time didn’t have the name that it has today.渐渐的，我的确变得更快乐了主要是因为我接触了一个新的领域，那时并未正式命名。 But essentially research that falls under or within the field of positive psychology.但本质上属于积极心理学范畴。

(完整word版)哈佛幸福课学习笔记

哈佛幸福课学习笔记 1合适的问题带来良效 问题可以使注意力集中在恰当的地方 2环境的影响是无法改变的，但行为和想法是可以改变 A affect B behavier C cognition 3环境对人有巨大的影响 环境（包括角色）对人有巨大的暗示作用。 穿上飞行服，视力检测结果竟然会有所提升；完全生活在二十年前的环境中一段时间，看二十年前的报纸、杂志等，人的心理和生理年龄都会变小；…… 3.1 如何创建带来幸福感的环境 将亲人爱人的照片带在身边、挂在墙上 将可以联想到美好事物的东西放在可见的地方，格言、书、音乐、电影 想过去或将来的美好经历或场景 4遇到与原先观念不同的事实时的行为 A. 更新观念 B. 忽略不同的事实 C. 寻找可以支持原观念的事实 D. 创造新的事实 B和C是常见的选项，但常会给我们带来消极影响 5成功公式 长远乐观+中短期的现实 乐观（相信自己）+热情（喜欢所做的事）+艰苦的工作 6提高幸福基准的方法 6.1 行动 行动（cope, put youself on the line）。行动会不可避免地使你与目标更为接近，这个事实会很有说服力地给你带来更多的自信。 仅仅在口头上表扬自己和他人是不够的，需要的是行动。

拿教育来说，如果老师只是口头表扬学生，很快就没有效果，长期来说可能还有反效果。但如果老师鼓励学生做艰苦的工作，从失败中站起来，最终得到成绩，这时的表扬效果最好。 你怎样看别人，你就会怎样看自己。象你认为自信的别人那样去做事，去尝试，不怕失败。如果别人那样做你会觉得他很自信，那么，你自己这样做，你也会觉得自己自信起来。 Learn to fail, or fail to learn 6.2 看见成功 看见成功影象，不仅是结果，更要包括努力的过程。如，看到自己在讲台上熟练地有激情地演讲的样子，看到自己协调无比全力奔跑的样子，等等。不仅要“看见”自己得了A，还要“看到”自己在图书馆中努力工作的样子。 想象要具体，越多的相关感官感觉和情绪越好，因为这样会越真实。有emotion才会有motion。 可视化的原理在于，大脑无法分清是想象的还是现实的，两种情况下都会分泌出相同的激素，作出相同的反应。 6.3 分析看法是否客观 Event-->Evaluation(thought)-->Emotion 关键是Evalution是否理性，常见的问题如下： 过分放大 过分缩小 把情绪当作现实（感到恐惧就认为恐惧） 7为什么人比较容易感受到坏的东西，而不容易不感受到好的东西？ 可能是因为适应。坏的东西通常与危险相关，容易感受到坏的东西可以使人感受到危险，从而更容易生存下去。环境中有太多的东西，将一些不变的，没有危险的信息过滤掉，可以使人的注意力更容易集中。 悲剧使人更容易体会到平常已习以为常的平淡的幸福。 Be grateful to the things around you. 感恩是使自己不习惯于好东西的一种有效方法。 专注于地感受身边的一些看来很平常的东西，至少每天一两次。如，每天清晨喝一杯咖啡的时候，每天下午独自听一首心爱的曲子的时候，每天步行去上课的时候等等。 感恩并不等于不看到坏的一面，只是在看到坏的一面的同时，也看到好的一面。 7.1 如何保持感恩的新鲜感？ 每天感恩，每周有不同的侧重点 正念，mindfulness，重新感受已经习以为常的事物。 可视化，在脑中看到相应的东西。

哈佛大学幸福课,第一讲英文对照

Positive Psychology – Lecture 1 Tal Ben-Shahar Hi Good morning. It's wonderful to be back here. Wonderful to see you here. I'm teaching this class because I wish a class like this had been taught when I was sitting in your seat as an undergrad here. This does not mean it is a class you wish to be taught, nor does it mean that it is the right class for you. But I hope to doing the next couple of lectures is giving you an idea what this class is about so that you can decide whether or not it is for you. I came here in 1992 And then I had a mini epiphany half way through my sophomore year. I realized that I was in a wonderful place with wonderful students around me, wonderful teachers. I was doing well academically. I was doing well in athletics. I was playing squash at that time. I was doing well socially. Everything was going well. Except for the fact. That I was unhappy. And I didn't understand why. It was then in a matter of moments, that I decided that I had to find out why and become happier. And that was when I switched my concentration from computer science to philosophy and psychology with a single question: how can I become happier? Over time I did become happier. What contributed most to my happiness was when I encountered a new emerging field But essentially research that falls under or within the field of positive psychology. Positive psychology, studying it, applying the ideas to my life has made me significantly happier. It continues to make me happier. And it was when I realized the impact that it had on me that I decided to share it with others. That's when I decided that I wanted to be a teacher and teach in this field. So this is positive psychology, psychology 1504. And we'll be exploring this new, relatively new and fascinating field. And hopefully, we will be exploring more than the field ourselves. When I first taught this class that was back in 2002, I taught it at a seminar and had eight students. Two dropped out. That left me with six. The year after, the class became slightly larger. I had over three hundred students. And then third year when I taught it which was the last time, I had 850 students in the class, making it at that point the largest course at Harvard. And that's when the media became interested. Because they wanted to understand why. They wanted to understand this phenomenon that "here you have a class, that's larger than Introduction to Economics". How could that be? So I was invited by the media for interviews, whether it was newspapers, radio, television. And I started to notice a pattern during those interviews. So I would walk into the interview. We would have the interview. And afterwards, the producer or the interviewer would walk me out and say something to the effects of "well thank you Tal for the interview. But you know I expected you to be different". And I would ask, as nonchalant as I could of course. I didn't really care but had to ask anyway, "how different?" And they would say, "Well you know, we expected you to be more outgoing."

中英文双语字幕公开课

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哈佛大学幸福课笔记positive psychology

Silence 实践活动后的最好进行内省 分清楚主次 第二课 Resilience 适应力 Optimistic A sense of meaningful Faith Pro-social behavior What I’m good at? Focusing on strengths★ Social support ★ Set goals★ A role model★ Question create reality. They create possibilities. A question begin a quest. Put your mind on what’s you good at Take responsibility! No one is coming. It’s up to you to make the most out of this experience.

Lesson3 Marva Collins Ok, it’s hard, unfair, difficult. However, it’s your own responsibility. No one is coming. It’s up to you to make that difference in your life! Collins’way---how can we cultivate the seed of generation in our student? If we only ask “how many geometric shapes do you see on the screen?” and then, we’ll miss the children on the bus, They completely missed the seed of greatness. Questions make a difference! Most people lead lives of quiet desperation. Comfortably numb, how can we go beyond~? How can we get beyond that “quiet desperation”? 幸福并不代表没有痛苦，幸福也不会自动降临。 心理健康模型： 1. Do we focus on weaknesses, which is the disease model, say let’s get rid of weaknesses? Or do we focus on strength? The disease model, the optimum level is the zero: let’s just be OK; let’s just not hurt. The health model, let go beyond that, let’s get excitement, feel