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5个让你每天都能开开心心的习惯 – 译学馆
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5个让你每天都能开开心心的习惯

5 Habits That Will Make Your Average Day Happier

这是我2010年的纳税申报表复印件
This is a copy of mytax return from 2010,
短短八年前的
just eight short years ago.
纳税申报表记录了八年前
And it says that duringthe course of that year,
我纳了一笔巨款 9226美元
I made a grand total $9,226.
与去年即2017年相比较
Contrast that to last year, 2017
我多缴了超过10倍的税
where I made easily morethan 10 times that amount
并且收入的增加带来了一些生活方式的改善
and with that increase in income came some lifestyle upgrades.
此前 我住在一个狭窄的宿舍
Back then, I lived in a cramped dorm room
而且不得不和另一个人合住
and I had to share it with another person
不仅如此 我需要和其他43个住在这个走廊的人共用一个舆洗室
and beyond that, I had to share a bathroom with43 other guys in my hall,
如今 我住在一间拥有两个卧室的公寓
compared to today, where I’ve got a two bedroom apartment
我终于拥有属于自己的舆洗室了
where I actually got my own bathroom,
我知道这很棒
it’s pretty fancy I know.
同时 这儿视野也很开阔
And I’ve got a pretty good view as well.
此前 我都是在自助餐厅吃饭的
Also back then, I ate all of my meals in the cafeteria
或者用微波炉加热鸡块 没错我知道
or I made microwaved chicken nuggets, yes I know,
这很不健康 现如今 我差不多可以买任何我想要的东西了
those are very unhealthy, whereas today I can actually buy pretty much whatever I want,
我可以做丰盛的大餐 还可以经常出去吃
I can cook fancy food, I can go out to eat more often.
这样看来 和之前相比 我的就餐也得到了很大的改善
So there’s been a big improvement on the dining out front as well.
看着现在的生活 再回顾往昔
When I look at my lifenow versus back then,
毫无疑问 各方面都得到了改善
there is no question that things have improved across the board.
但在很多方面 我再没有以前快乐了
Yet in my many ways, I’m no happier now than I was back then.
我当然是快乐的 但是话又说回来 我一直都这样
I’m certainly a happyperson but then again, I always kinda have been.
那么到底发生了什么?
So what’s the deal here?
我各方面都取得了进步 我已经完成所有工作
I’ve made all this progress,I’ve put in all this work
但这究竟是为什么?
but for what exactly?
这是个值得深究的问题
This is the question thatdeserves a closer look.
我的经历是很寻常的
As my experience is not at all uncommon,
事实上 可以说是很普遍
in fact, it’s near universal.
基本上 人们不会觉得自己
In general, people do notfind themselves happier on a day to day basis
因为升职了
as a result of getting promoted,
赚了更多的钱 或提高了生活质量
making more money ormaking other life upgrades
比如 买了更大的房子 换了更好的车而更快乐
like buying a bigger houseor getting a better car.
相反 我们发现 随着生活的改善 我们的欲望 品味
Instead,we find that as our lives improve, our desires, tastes,
还有期待也相应提高了
and expectations rise to match.
这是一种幸福的平衡
The result is a sort ofhappiness equilibrium.
这一效应叫做享乐适应症
This effect has been called the hedonic treadmill or hedonic adaptation.
近来 很多心理学家都在研究这一理论
And a lot of psychological research has gone into this concept in the recent past
但显然 这并不是一种新的东西
but it’s definitely not a new thing.
如圣•奥古斯丁所说:“有一条至理名言是
As Saint Augustine putit,”A true saying it is,
欲望是无穷的 是没有尽头的
“desire hath no rest, isinfinite in itself,
它是永远的枷锁 或无法逃脱的磨房”
endless,and as one calls it, aperpetual rack, or horse-mill.”
这句话引自400多年前
That quote is over 400 years old
说实话 我们对此的思索
and honestly, we’ve probably been thinking
可能从头脑刚会自省时就开始了
about this concept for as long as our brains have been capable of introspective thought.
还是老样子人们很健忘 很容易就去想像
Still,it’s easy to forgetit, to get caught up
如果自己再多点钱 再多点空间
dreaming about just howawesome life would be
生活会变得多么美好
if we had just a little bit more money or just a bit more space.
当然 现代世界太急功近利了
And of course, the modernworld is all too eager
以至于不能支撑各种想法
to bolster these kinds of thoughts.
丹尼尔•卡尼曼 行为经济学之父
As Daniel Kahneman, thefather of behavioral economics
还是《思考, 快与慢》一书的作者 书中写到
and the author of the book Thinking Fast and Slow puts it,
“人们接触的很多信息
“People are exposed to many messages that
都鼓励他们去相信
encourage them to believe that a change of weight,
减肥 换香水 染发
scent, hair color,
换保险 换车 改变服饰 或其他改变
or coverage, car, clothes,or many other aspects
将把他们的快乐有质的改变”
will produce a marketimprovement in their happiness.”
“我们的研究提出了道德和警告
“Our research suggestsa moral and a warning.
所有这些都不能带来
Nothing that you focus on will make
你想象中的改变”
as much difference as you think.”
但如果你真的想要极致的快乐呢
But what if you actually dowant to maximize your happiness?
或者以一种更吸引我的方式来说
Or to phrase that question in a way that appeals to me more,
怎样才能让每一天更加快乐?
how do you improve your average day?
如果住更大的房子 赚更多钱
If getting a bigger house or making more
更多的奖赏和赞扬都不行
money or getting more awards and accolades won’t do it,
那什么可以?
then what will?
这就是一个 有千万种答案的问题
Well this is the kind of question that will get you a million different kinds of answers.
有人推崇极简主义 有人推荐换一种
Some will recommend minimalism, some will recommend different life
生活哲学或宗教 有人推荐去蹦床
philosophies or religious, and some will recommend spending more time
这我可真不敢苟同
jumping on trampolines which I hardly agree with.
但是我想给五个建议
But here, I simply wanna suggest five changes
你可以用于生活中
that you can start making to your life
根据我的经验
that in my experience actually do improve
它确实能让每一天更开心
the average day to day experience and make it a happier one.
首先 我认为最重要的是
First,and I think most importantly,
给自己时间 去恢复 探索 消遣
give yourself time totinker, explore, and play,
如果你已经这样做了 请保持
or protect that time ifyou currently have it.
随着年龄的增长 很多人渐渐失去了这些
One thing that a lot of people start losing as they get older is this unstructured time
用以恢复 探索的休闲时光
where they can tinker and explore,
就在几年前 我也经历过这些
and this is something happened to me for sure in the past few years.
当我的事业更进一步
As I moved further into my career, become
做的更加成功 赚了更多的钱
more successful, made more money,
所有这些 让我用于自我探索的时间
all these kinds of things, I found that my schedule
所剩无几
has a lot less time forthis kind of exploration.
我有太多已经安排好的事 必须要做的事 而这些
I have a lot of things pre-planned that I have to do and certainly lots of
确实能够带来额外的收益
external rewards for doing those things
但我发现 我再也没有时间
but I found that I don’t feel I have the time anymore
花一下午的时间琢磨怎样配置一个开源硬件
to spend an afternoon figuring out how to set up an Arduino
怎样纯粹为了好玩而写点儿代码
or how to code something justbecause it seems interesting.
当你一整天的日程都被塞满
And when your entire daily schedule is pre-planned
并且觉得自己像个受控的机器人时
and you feel like you’re just some sort of regimented robot,
所有事情就会逐渐变得令人沮丧
things can start to get a little bit depressing.
所以保护好这些时间吧
So protect that time.
前几天我刚读到一篇文章
Actually I read an articlein QZ just the other day
说的是 现在医生会给孩子们开游戏处方
saying that doctors arenow prescribing play for children,
因为家长在疯狂的冲刺中
because parents are in this mad dash
把孩子的生活排的太满
to over schedule their kids’ lives.
他们为孩子上学 音乐课
They get them signed up for school, and music lessons,
运动课 以及各种培训班报名
and sports, and all kinds of stuff
以至于没有任何时间
to the point wherethere’s never any moment
让孩子去外面玩 做他们想做的事
where the kid can just go outside and do whatever they want.
我不想打击这些家长的好心
And I don’t wan na knock the good intentions of these parents,
他们觉得这样做
they think that what they’re doing
是为了孩子的未来 能有更好的发展
is going to prepare theirchildren for the future and give them a leg up.
但是科学研究表明 玩耍很重要
But as science has foundrecently, play is very important.
所以 如果你是家长 给孩子些自由时间
So if you are a parent, giveyour kid unstructured time
如果你不是 保护好自己的时间
but even if you aren’t, protect your own.
玩耍不光有益于儿童
Play isn’t something thatbenefits only children,
也有利于成人 任何年龄都适用
it also benefits adults,it’s useful at any age.
第二 保持一项运动习惯
Secondly,make sure that you’restaying physically active
并享受那项运动的乐趣
and make that physical activity fun.
人类为运动而生 为锻炼而生
We are built to move, weare built to exercise,
我们这副身体 适应的是在自然中活动
we have these bodies that are adapted for working and moving through an environment.
所以 如果你经常久坐
So if you’re constantly sitting around
不管是工作时 还是回到家 看电视剧
whether it’d be through work of coming home and watching Netflix
或是在深夜打游戏
or playing video games at the end of the night,
你自然而然地会越来越不快乐
you’re naturally going to start feeling less and less happy.
现代人们听到运动健身
Now when people are told to exercise,
就会想到在跑步机上跑步
their brains usually go to things like running on a treadmill,
或者买健身房会员卡
or getting a gym membership,
这些感觉像一种责任
things that feel like an obligation.
所以我要建议你
So what I’m going to suggest
去找自己真正享受的运动
for you here is to find something that you truly enjoy doing
它要有趣 但还得能提高心率
that’s fun but it stillgets you heart rate up.
对我来说 它是攀岩和登山
For me right now, that’s rockclimbing and mountain biking
我还喜欢去玩跳舞机
and I still also love going to the arcades to play DDR.
我找到了很多运动的方式
I found lots of ways to exercise
让我每天都愿意去锻炼
that I’m truly excited to do every single day
这让我每天都在变得更好
and that makes my day to day experience a much better one.
你也该如此
So you should do the same.
第三个技巧 工作时
Alright,tip number threeis to work to minimize
把不喜欢的日程减到最少
things in your dailylife that you don’t like.
而不是问自己 怎样才能买更大的房子
Instead of asking yourselfhow do I get the bigger house,
怎样才能换更好的车
how do I get the better car?
怎样才能得到下一个
How do I get that next thing that seems
似乎能让生活变好的东西
like it’s going to improve my life exponentially?
问问自己 每天要做的事中
Ask yourself, what doI have to do everyday
哪些是让我觉得很烦的?
that kind of annoys me?
我能讲一整段视频
Now I can probably make an entire video
细数所有例子 但我就举一个
listing off examples here so I’m just going to give you one.
如果你通勤时间很长 交通状况很糟糕
If you have a long commuteand bumper to bumper traffic
而且你讨厌这样
that you absolutely hate doing,
那为何不试着结束这种状况
then how could you kind of take that out of your life
或者至少改善一下?
or at least make it better?
有个建议会切实改变
One suggestion would be to actually change the time
你的通勤时间
at which you make that commute.
很多人都会赶上高峰
A lot of people can meet during rush hour
因为他们想在特定时间起床
because they wanna get up at a certain time,
想在家运动一下 然后去上班
they might wan na workout at home and then go to work
但如果你早起一小时
but what if you got up maybe an hour earlier
6点钟就开车去上班
and then you drove to work at 6AM
那么路上就没什么人 或者与其开车上班
when there’s nobody else on the road or maybe instead of driving to work,
不如放弃开车 骑车去上班
you ditched the cardaltogether and biked to work.
几周前 我们刚刚成立了办公室
We actually just got anoffice a couple of weeks ago
我发现 开车去公司需要15分钟
and I found that ittook me about 15 minutes to drive to work
但骑车只需要17分钟
in regular traffic but only 17 to ride my bike there
只差2分钟
so really just a two-minute difference.
而且如果细算时间
And if you factor in the time it takes me to drive
开车的话 还要去停车场找车位
through the garage and find a parking spot,
骑车其实更快 还更有趣
biking is actually faster, not to mention more fun.
无论如何
So whatever it is,
分析让你烦躁的事情 开始思考
analyze the things that annoy you and start to look for ways
哪些方法可以让你摆脱它们
that you can either removethose things from your life
或者改善它们 变得更易接受
or optimize them and makethem a bit more bearable.
第四个技巧 偶尔给自己放个假
Tip number four is to takethe occasional big break.
可以去度假 或者邀请朋友
This could be taking a vacation or inviting a friend to come stay with you
在自己家中陪你做各种活动
and doing some different activities in your own home,
但你偶尔需要把自己从日常工作中解放出来
but you need to break yourself out of your routine every once in a while.
这一点我做的很不好
And this is somethingthat I am pretty bad at.
我有太多事要做
I get a lot of things on my plate
我觉得自己没时间休假
and I feel like I don’t have time to take a vacation
或是要利用我的旅行时间 你懂的
or that I need to optimize travel by you know,
去安排很多公事 而非纯度假
scheduling a bunch of business trips instead of just vacations.
而真正的休假 会使精神得到放松
But when you actually take a vacation, you get a mental reset.
这种精神的放松能够
And that mental reset sort of revitalizes
使你的大脑恢复活力 工作更加高效
your brain’s ability to work effectively
让你感到全身心的快乐
and makes you overall happier.
所以如果有时间 甚至你觉得没空时
so if you have the time,or even if you don’t feel you have the time,
去创造时间来休假
find the time to take these big breaks.
旅行不需要花很多钱
They don’t have to take a lot of money,
也不需要牵扯很多
they don’t have to involve a ton of travel,
只需要你脱离日常工作
they just need to get you out of your normal routine
做点不一样的事情
and have you do something different.
最后一个技巧
Now we’ve got one more tip
我要说的是
that I wanna share with you here
这非常 非常重要 但揭晓之前
which is really, really important but before I share it,
我要先分享一个现象
I do wanna also share an observation
这可能不会让你高兴
about something that is notgoing to make you happy.
如果你了解享乐适应症
So if you think about the hedonic treadmill,
如果你知道享乐时间的增加
if you think about the fact that these increases in your life,
不管是哪方面的享乐
and whatever areas they may come from
一天天的 都不会让你更快乐
aren’t going to make you happier on a day to day basis,
那你就能明白 那些我们使用社交媒体的理由
then it becomes pretty clear that a lot of the reasons that we use social media for
例如 吸引更多粉丝 转发 点赞
such as growing our follower account or getting more retweets or likes,
所有这些 都不会让你更快乐
all these things aren’t going to make you happy.
我觉得这些很少被提及 是因为
And I think this bears mentioning because the people,
那些工程师 产品设计师
the engineers, the product designers
在背后为企业工作 拿着高额薪水
who are behind these companiesare paid huge salaries
来设计出这些 app
to design these apps in a way that makes
就是为了让人上瘾 让人觉得
essentially addicting, that makes them
这些能让你更快乐
feel like they are going to make you happier.
但是根据个人经验
But from personal experience,
我可以告诉你 你每天的快乐
I can tell you that your average day to day happiness
不会有所变化 即使你的微博从2赞涨到100赞
is not going to change when you go from two likes per tweet to 100 likes per tweet.
都不会引起任何改变
It really doesn’t make a difference.
的确 社交媒体也能带来些好处
So yes, use social media tobring about certain benefits,
你可以交到新朋友
you can make new relationships through it,
你可以借此发展事业
you can bolster your career through it, but do
但不要追求那些虚空的数据
but don’t be chasing those vanity metrics,
那些点赞 转发 关注
the likes and the retweets and the followers,
因为它们不会让你快乐
because they will not make you happy.
那什么能让你快乐呢
But what will make you happy,
它就是我们的终极技巧 每天与他人
which is our final tip here is face to face interaction
面对面的交流
with other people on a daily basis.
我真的很想解释清楚
I really wanna mention this explicitly
因为很多人满足于虚拟社交
because a lot of people are content to have digital relationships, to IM people,
发信息 视频聊天 或一起玩游戏
to talk to people over Skypeor play games together,
这些事情都很好
and these things are all great and they can forge
可以培养友情 但不能替代当面交流
good friendships but nothing replaces actually seeing people face to face
以及真实生活的陪伴
and doing things with them in real life.
有了这些关于享乐适应症的讨论
Now with all this talk about the hedonic treadmill
以及为何这些享乐不能
and how all these progressions aren’t going to
像你想的那样
necessarily improve your day to day life
让你的生活变得更好
in the way that you think they will,
我觉得有必要声明
I do think it bears mentioning
我不是要你放弃你的所有目标
that I am not suggesting youabandon all of your goals,
变卖家产 去深山老林 当苦行僧
sell your possessions and go live in a mountain as an ascetic.
除非你愿意 我是说 那很酷
Unless you want to, I meanthat could be pretty cool.
我觉得马丁会想这么做
I think Martin would wanna do it.
但是说正经的 升职加薪 住更好的房子
But seriously, the fact that increasing your income or getting a promotion at your job,
不一定就能如你所愿 使你的每一天都更加快乐
or getting a better house won’t necessarily improve your day to day happiness as much as you think it will,
但这不非意味着 这些就没有意义
doesn’t mean that these goals aren’t worthwhile.
第一 实现这些目标可能会为你打开一扇门
For one, achieving those goals might lead to opening doors
一扇真的能让你每天都更加快乐的门
that actually could lead to day to day happiness improvements.
但更重要的是
But a more important point is this,
我相信快乐不可或缺的
I believe that an integralpart of being happy
是那些提升和进步的过程
is the very process ofevolving and progressing.
人类为探索而生 为挑战极限 为不停尝试新事物而生
Humans beings are built to explore, to test their limits, to constantly try new things.
我们不会为停滞不前而开心
We are not happy being stagnant.
正如雷达里奥所说“‘进步’是生命最伟大的成就和奖赏”
As Ray Dalio put it,”Evolving is life’s greatest “accomplishment and its greatest reward.”
一个提高和进步的领域
Now one area whereprogression and evolution
能迅速提高幸福水平
tend to bring pretty quickhappiness improvements
这就是创意表达
is in creative expression.
事实上 想到怎样拍出很酷的东西时 我会特别高兴
In fact, I find that I’m much happier when I figure out how to, say,film something really cool
比如这个慢镜头 或学会新剪辑技巧
like this slow mo shot orlearn a new editing technique.
最棒的是 这些创意表达方面的进步
And the great thing is these improvements in creative expression
比事业上的大发展来得更频繁
tend to come a lot more frequently than big career jumps.
所以如果你想每天都有进展 找个创意的出口吧
So if you wanna furtherimprove your average day, find a way to get creative.
你可以像我一样 做做视频 或玩玩音乐
You could do it the way that I do it through making videos, or playing music,
或像我的朋友马丁那样
or the way that my best friend Martin does it
研究微距摄影 或是其他
through macro photography or in many other fields out there
你自己还没想到的各种方式
that you probably haven’t discovered yet.
如果你想在自己所选择的领域提高技能
And if you wanna accelerate your skill development in the field that you choose
并很快掌握新技巧 请见Skillshare
and master new techniques quickly, check out Skillshare.
Skillshare有很多类别
Skillshare has an expensive catalog
它有着超过2万个课程 无数不同领域话题
of over 20,000 courses andtons of different topic areas
比如 数字动画 视频编辑 绘画 商业 等等等等
like digital animation, video editing, drawing, and business, and lots more.
它的课程非常好上手 大多都有 一个示例项目 非常简单
Their courses are also hands-on, almost always including a sample project
你可以轻松从头学起
that you can sink your teeth into so you can start learning actively.
我想重点推荐一个课
Now one course that I wanna highlight for you this week
贾斯丁•博瑞智的数码单反摄影基础
is the Fundamentals of DSLR Photography by Justin Bridges.
摄影分为非常多的领域
Photography has a ton of disciplines,
有微距拍摄
yes,there’s macro photography, there’s
风景拍摄 人像拍摄 但所有这些
landscapes and portraits, but all of these disciplines
都先要懂基本的摄影技巧
rely on a fundamental foundation of camera skills,
光圈 闪光灯 曝光 快门速度
aperture,lighting, ISO, shutter speed.
贾斯丁的课程涵盖所有这些技术
And Justin’s course goes through all of these different techniques
还告诉你如何选购第一台相机
along with recommendations of what camera gear you should buy inthe first place,
以及最佳的使用设置
and the best settings to use.
如果你想学习贾斯丁的课程
So if you wanna start working through Justin’s course,
或Skillshare上的其他课程
or any of the other courses in Skillshare’s catalog,
请点击屏幕下方链接 进行注册
then click the link in the description down below and sign up.
一旦完成注册 你有整整2个月的试用期
And when you do, you’re going to get two months of completely unlimited access to
可以免费观看全部课程
their entire catalog of courses absolutely free.
试用期过后 价格也很实惠
After that, Skillshareis still very affordable,
它的费用 跟订阅Netflix差不多 非常值得一试
costing about as much as a Netflix subscription so this is definitely something you should try
如果你想开始提高技能的话
if you wanna start improving your skills.
非常感谢Skillshare赞助这期视频
I wan na give a big thanks to Skillshare for sponsoring this video,
并一直支持本频道 像往常一样
and being in support of this channel and as always guys
非常感谢你们的观看
thank you so much for watching.
如果你觉得有趣或有帮助
If you enjoyed this video and found it helpful,
请点个赞 并订阅频道 这样你就不会错过
consider hitting that like button and also hit subscribe right there so you don’t miss out on new videos
每周更新的视频
when they come out every single week.
你也可以点这里
You can also click right there
免费获取我的关于如何获取好成绩的书
to get a free copy of my book on how to earn better grades,
在Instagram上关注我
follow me on Instagram over @ tomfrankly
或点击此处观看更多本频道的视频
or click right around here to get one more video on this channel.
非常感谢你的观看 我们下周视频见
Thanks so much for watching guys and I will see you in the next video.

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视频概述

关于解决享乐适应症,真正让你长期快乐的秘诀

听录译者

收集自网络

翻译译者

启点—飞雪群山

审核员

审核员_JO

视频来源

https://www.youtube.com/watch?v=plZymgBEC4c

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