哈佛大学幸福课中英文讲义.doc

哈佛大学幸福课第一课中英文讲义各位 早上好Hi Good morning.很高兴能回到这里Its wonderful to be back here.很高兴见到你们Wonderful to see you here.我教授这门课是因为Im teaching this class在我读本科阶段时because I wish a class like this had been taught非常希望能学习这样一门课程when I was sitting in your seat as an undergrad here.可能这门课并不是你希望的那样This does not mean it is a class you wish to be taught,也可能并不适合你nor does it mean that it is the right class for you.但希望几堂课后 你能有个大概印象But I hope to doing the next couple of lectures is giving you an idea what this class is about让你决定这门课是否适合你so that you can decide whether or not it is for you.我1992年来到哈佛求学I came here in 大二期间 突然顿悟了And then I had a mini epiphany half way through my sophomore year.我意识到我身处让人神往大学校园I realized that I was in a wonderful place周围都是出色的同学 优秀的导师with wonderful students around me, wonderful teachers.我成绩优异I was doing well academically.擅长体育运动I was doing well in athletics.70:01:19,830 - 00:01:22,670我当时在校队打壁球i was playing varsity squash at the time.社交也游刃有余I was doing well socially.一切都很顺利Everything was going well.除了一点Except for the fact.我不快乐That I was unhappy.而且我不明白为什么And I didnt understand why.也就是在那时It was then in a matter of moments,我决定要找出原因 变得快乐that I decided that I had to find out why and become happier.于是我将研究方向And that was when I switched my concentration从计算机科学转向了哲学及心理系from computer science to philosophy and psychology目标只有一个with a single question:如何变得更快乐?how can I become happier?渐渐地 我的确变得更快乐了Over time I did become happier.主要因为我接触了一个新的领域What contributed most to my happiness was when I encountered a new emerging field那时并未正式命名that at that time didnt have the name that it has today.但本质上属于积极心理学范畴But essentially research that falls under or within the field of positive psychology.研究积极心理学Positive psychology, studying it,把其理念应用到生活中 让我无比快乐applying the ideas to my life has made me significantly happier.而且这种快乐继续着It continues to make me happier.于是我决定将其与更多的人分享And it was when I realized the impact that it had on me that I decided to share it with others.选择教授这门学科Thats when I decided that I wanted to be a teacher and teach in this field.这就是积极心理学So this is positive psychology,9504号心理学课程psychology 1504.我们将一起探索这一全新And well be exploring this new,相对新兴 令人倾倒的领域relatively new and fascinating field.希望同时还能探索我们自己And hopefully, we will be exploring more than the field ourselves.我第一次开设这门课程 是在2002年When I first taught this class that was back in 2002,是以讨论会的形式 只有8名学生I taught it at a seminar and had eight students.两名退出了Two dropped out.只剩我和其他六个人That left me with six.一年后The year after,学生稍微多了一点the class became slightly larger.有300多人参加I had over three hundred students.到了第三年 也就是上一次开课And then third year when I taught it which was the last time,有850人参加I had 850 students in the class,是当时哈佛人数最多的课程making it at that point the largest course at Harvard.这引起了媒体的关注And thats when the media became interested.因为他们想知道为什么Because they wanted to understand why.他们对这一奇特现象非常好奇They wanted to understand this phenomenon that here you have a class,竟然有比经济学导论更热门的课程thats larger than Introduction to Economics.怎么可能呢?How could that be?于是我被请去参加各类媒体采访So I was invited by the media for interviews,报纸 广播 电视whether it was newspapers, radio, television.从这些采访中 我发现了一种有趣的模式And I started to notice a pattern during those interviews.我前去参加采访So I would walk into the interview.进行采访We would have the interview.结束后 制片人或主持人会送我出来And afterwards, the producer or the interviewer would walk me out说些诸如Tal 多谢你抽空参加采访and say something to the effects of well thank you Tal for the interview.不过你跟我想象的不太一样的话But you know I expected you to be different.我漫不经心地问And I would ask, as nonchalant as I could of course.我无所谓 不过总得回应I didnt really care but had to ask anyway,有何不同? 他们会说how different? And they would say,这个嘛 我们以为你很外向Well you know, we expected you to be more outgoing.下一次采访 结束时仍是如此Next interview, the end of the interview, same thing.多谢接受采访Thank you for doing the interview.不过Tal 你跟我想象得不太一样But you know Tal, I expected you to be different.又一次 我漫不经心地问And once again, nonchalant of course.有何不同?would askhow different?她说And she would say,这个嘛 我们没想到你会这么内向Well you know, we expected you to be less, less itrovert.下一次采访 仍是如此Next interview, same thing.有何不同?How different?这个嘛 更开朗 更外向Well, you know, more extroverted. More outgoing.下一次采访 这个嘛 太害羞了Next interview. Well, you know, less shy.因为采访中我容易紧张Coz I get very nervous in interviews.差不多有几十次采访Interview after interview, literally dozens.每次都是好交际 更开朗More outgoing, more cheerful.不含蓄 更外向Less introverted, more extroverted.诸如此类And on and on.最绝的一次But here is the best one.是波士顿一家地方台So this is one of the local channels here around Boston.我去参加采访I was going to the interview.聊了很多We had a quite long interview,我觉得进行得不错which I thought was actually pretty good.采访结束And at the end of the interview,主持人是个热情开朗的男生the interviewer is a very jolly guy.他送我出门 拍着我的肩说He walks me out and puts his hands on my shoulder,多谢接受我们采访and says, thank you very much for doing the interview.然后又是那句And then the usual comes.不过 Tal 你跟我想象得不太一样But you know Tal, I expected you to be different.我问And I said,有何不同 你要知道How different? Just so you understand,那时候 我已经完全被打击了by this time, my self-esteem is short.不过我还是漫不经心地问But still with some resemblance of nonchalance I asked,有何不同?how different?他看着我说And he looks at me and says,我也说不上 Tal 我以为你会更高些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不够格传授快乐吗Five seven, well ok five six and a half is not enough to teach happiness?我考虑了很久 仔细思量了And I thought about it. I thought about it a lot.整件事从头到尾The whole pattern from the beginning.我似乎明白为什么他们期望不同了And I think I understand why they expected someone different.因为他们要说服自己 说服观众You see they had to explain to themselves as well as the audience,这门课怎么会比经济学导论更热门?how come this lecture is larger than the Introduction to Economics?唯一的解释就是And the way to explain it must be that导师非常外向the teacher is very outgoing,充满领袖气质extremely charismatic,乐观开朗 当然了 还很高very cheerful and extrovert and of course, tall.可惜我的名字少了一个LWell, there is one L missing there.但是But.是啊Yeah.真可惜If only.所以问题是So the problem though is他们找答案找错了地方that they were looking in the wrong place for the explanation.也就是说 他们不该关注信息传达者In other words, they were looking at the messenger.而应该关注信息本身What they needed to look at was the message.我怎么知道的呢Now how do I know that?因为我参与过其他大学积极心理学课You see because I see other positive psychology classes on other campuses遍及全国 乃至全球around the country and around the world.美国有超过200所大学开设了本课程There are over 200 hundred campuses here in United States that teach positive psychology.而且几乎其中所有院校 这门课On almost every campus where this class is taught,都是参与人数最多的或者最多的之一its either one of the or the largest class.信息是关键Its about the message.越来越多的机构组织开设这门课I see more and more organizations taking up positive psychology in their,还有咨询公司as consultant companies,其中一些甚至是全球知名咨询公司some of them the leading big consultant companies are taking it on.越来越多的中学开始引入积极心理学More and more high schools are introducing positive psychology class.小学也是Elementary schools are introducing it.各国政府都对这一新领域表现出兴趣The governments around the world are expressing interest in this new emerging field.为什么?因为它有效Why? Because it works.它的的确确有效Because it really works.殷盛人生 快乐 幸福感这一整个领域You see this whole realm on life flourishing,在此之前一直被心理自助运动统治on happiness, on well-being has been until recently dominated by the self-health movement.心理自助运动带来了什么What do we have in the self-health movement?生动有趣We have books that are very interesting,通俗易懂的书籍that are very accessible.热情外向的宣讲者We have speakers who are very outgoing,颇具领袖气质 且身材高大very charismatic and tall,吸引大众参与他们的专题讨论讲座attracting the masses into these workshops, seminars and lectures.但是 有一个大大的转折But, there is a very big but here.其中许多书籍讨论都缺少实质内容Many of these books, many of these workshops and seminars lack substance.通常都言过其实 无法兑现Very often, overpromising and under-delivering.比如 快乐的五个关键So these are five things you need to know to be happy.成功领袖的三个要素The three things to be the great leader.51成功 快乐 完美爱情的唯一秘诀The one secret of success, happiness and a perfect love life.夸大其词 效果甚微Overpromising. Under-delivering.再来说说学术界On the other hand, we have academia.学术界给我们带来了什么What do we have in academia?大量精确的实质内容We have a lot of rigor, a lot of substance.数据被一而再 再而三地反复分析We have datas analyzed, reanalyzed and meta-analyzed.行之有效的好东西Things that actually work, good stuff.但是 又有一个大大的转折But, and there is also a very big but here.很少有人会阅读专业学术期刊Very few people read refereed academic journals.想想看 这间教室之外有多少人I mean Think about it: how many people outside this room of course读过最近12期个性与社会心理学杂志?have read the last twelve issues of the Journal of Personality and Social Psychology?大多数人甚至不知道那是什么东西Most people dont even know what that means.我博士班的主任估算过The head of my PHD programs actually estimated the average academic journal article学术期刊上的一篇论文平均只有7人阅读is read by seven people.这话.You know.其中还包括作者的母亲And that includes the authors mother.这话虽然是半开玩笑 但其实很可悲So you know I say half in jest but its actually really sad.因为.作为学者 我觉得很可悲Because.certainly sad for me, as an academic.因为这些论文都非常精彩Because these things are good.非常重要They are important.能大有作为These things make a difference,甚至不仅仅是作为can even make more of a difference.但是对大众来说晦涩难懂But not accessible to most people.所以我们需要积极心理学And this is where positive psychology comes in.需要这门课程And this is also where this class comes in.积极心理学及本课程的宗旨非常明确The explicit mandate of positive psychology as well as of this class就是要在象牙塔及大众间构建桥梁is to create a bridge between Ivory tower and mainstreet.换句话说 就是要把严谨In other words, it is to bring the rigor,实质 经验基础the substance, the empirical foundation,学术科学the science from academia与自助或新纪元运动的通俗易懂相结合and merge it with accessibility of the self-help or New Age movement.充分发挥两者所长In a way the best of both worlds.这也是积极心理学大受欢迎的原因:And this explains the popularity of the field of positive psychology:有用的科学science that works.本课程将分为两个部分This class will be taught on two levels.第一部分会和其他心理学The first level it will be taught as any other class in psychology或者其他任何课程一样or any of the classes youve taken here.我将向你们介绍相关知识Youll be introduced here to studies,调查研究 严谨的学术作品to research, to rigorous academic work.需要你们撰写报告 学术论文Youll be writing paper, academic paper.参加考试Youll be taking exams.跟其他课程一样Just like every other class.而教学内容的另一部分But then it will also be taught at the second level,你们读每一篇论文which is for every paper that youll read,写每一篇论文时every paper that youll write,都需要思考youll always be thinking,如何把这些理念运用到生活中去Ok, how can I take these ideas and apply them to my life?运用到恋爱中去How can I apply them to my relationship?运用到社交圈里去How can I apply them to my community?就是这两个部分Two levels.学术与应用The academic. Applied.无论是论文还是讲座 我不会因为I did not just introduce whether its in the readings or in the lectures ideas某个理论有趣而去介绍它just because they are interesting for the sake of the idea.而是因为这个理论严谨且能被应用It is always an idea that is both rigorous and can be applied.再唠叨几句题外话Just a few words about housekeeping.有几个问题课前就有人问我了Some of the questions that I have already received from you before the class started.不幸的是这学期将是我最后一次So this, unfortunately,在哈佛开设积极心理学或其他课程is the last time that I am teaching positive psychology or any other class for that matter at Harvard.但愿两年内 明年可能性不大Hopefully within two years, probably not next year,但是两年内but within two years,学校会再次开设积极心理学课程there will be positive psychology class offered,但我无法保证but I certainly cannot guarantee it.关于反馈与提问About feedback and questions.如果你有任何问题或不明白的地方If you have any questions, anything thats not clear,如果你同意或反对什么观点if you agree or disagree with something,请给我或助教写邮件email me or email your TF (Teaching Fellow at Harvard, just like TA at other schools)我们一定会回复的and well always respond.如果某个问题问的人数较多Sometimes if the question is asked by enough people,我们会公开回答well respond to it publicly.当然一定是匿名的Always anonymously.除非你特别注明可以提及你的名字Unless you specified specifically that your name can be mentioned.有时候讲座过程中 突然有紧急情况Sometimes you may be listening to a lecture and then half way through it there is an emergency.有什么非问不可的问题There is something that you really have to ask,无法等待something that cannot wait.如果那样的话 请直接举手In that case, please just put your hand up.因为就跟你要去厕所一样Coz its just like when you have to go to the bathroom.无法忍耐Just cant stop.无法等待Cant wait.要去And when you gotta go,就去you gotta go.我们会为此进行积极心理休息So well take a positive psychology break for that.所以大可以打断我 我会回答任何问题And just stop me half way through and Ill answer any question.所有幻灯片以及课程视频都会放在网上All the power points, as well as the videos of the classes will be online.课后几天就能下载Will be available within couple of days.幻灯片其实课前就能下载Well the power points will be available before,这样你上课时就能用到say for this lecture it will be before so that you can use them in class.可惜视频不能提前提供 我们试了The videos, unfortunately, cannot be made available before. We tried.但效果不好Couldnt figure it out.所以会在课后一两天内放到网上So it will be available within a day or two after.这样做的原因And the reason why they are up there.首先 我当然更希望你们出席课程First of all, I do prefer that you attend lecture.能出现在课堂里I do prefer that you are physically here.和大家一起 在课堂的气氛中学习You get things in the energy of the room with so many students而不是仅仅对着电脑so you wouldnt just get from your computer.我之所以把资料放在网上是为了The reason why I do put them up is so that you have the opportunity让你们可以重温或者学习错过的课程if you want to see it again or if you have to miss a class.这很正常Thats perfectly fine.另一个原因And also because,之所以提前提供幻灯片and this is also the reason why the power points are always available,我希望你们能充分理解材料I want you to be engaged in the material.充分参与课堂讨论I want you to be engaged in whatever it is that we are discussing in class.而不是忙于记录我说的每一个字Not necessarily thinking about getting down every word that I say on paper,记住每一个词 背诵每一句话remembering everything, memorizing everything.我不希望你们被动地记录I want you to take rather than passive notes of writing down幻灯片上的内容或者我说的话what is on the power point or every word that I say.而是要主动记录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 如果你们听到某个理论 觉得For example, if you heard something and idea and you say,挺有趣的Oh, thats interesting.标上星号 写下来Star it. Write it down.或者觉得也许我可以应用这点Or Ok I think Ill start applying this.那就写下来Write it down.或者跟我妈妈讲讲Or I want to tell my mom about this later.或者跟我室友队友讲讲Or I want to talk to my roommates or my team about this idea.那就写下来Write it down.主动笔记与被动笔记有两方面不同Active note-taking is opposed to passive note-taking for two reasons.首先 正如我刚才说的First of all, as I said,这门课是关于如何改变生活this class is a class about making a difference in peoples lives.我不会仅为了学术之美而教授此课I would not be teaching the class just for its academic beauty,虽然这一领域的确有许多学术之美although there is a lot of academic beauty in this field.所以发现可以实际运用的 就写下来So write down if you have an idea that you think you can apply.第二个原因是 你会记住更多The second reason why we should that is because youll remember more.主动参与 集中注意 更好地理解材料Better attention, better understanding of the material if you are actively engaged,而不是被动做笔记as opposed to just taking down passive notes.在这整个课程中Throughout the class,从下周开始starting next week,我们将进行我所说的well take what I called,练习时间 而不是休息时间time-ins as opposed to time-outs.其实类似休息时间its like a time-out.这段时间会我们停止课程 进行内省Its the time where we stop the class and you look inward.也就是课堂上的安静时刻And this is literally a time of silence in a class.我会停一两分钟I will stop for a minute or two.你们可以盯着我或者周围人发呆And youll have a chance either to just stare at me or anyone else,或者思考一下之前讨论的内容or think about what weve just discussed,或者解答我提出的提示问题or have a guiding question that I will provide you that youll address during the class.之所以进行练习时间The reason why I have Time-ins.这是今年新提出的This is something that I am introducing this year for the first time.上学期并没有We didnt have it last time.因为上次课程结束后到现在的两年Its because over the last two years since I last taught it,我做了大量关于安静的研究Ive done a lot work in the area of silence.关于安静时刻的重要性 无论是课堂里Ive read a lot of research in this area about the importance of quiet times whether its in a class,讲座里 还是家中in a lecture, whether it is at home,无论是对公司领导whether it is for a leader in the business,爱情关系 甚至学龄前儿童for relationship, for children starting from pre-schools.你们中很多人Now many of you,在经历练习时间时可能会疑惑as you are going through these time-ins if you decide to take this class may think,我一年付四万美金就是为了这个?Well, is this what Im paying 40,000 dollars a year for?坐在教室里发呆?To sit a class and be quiet?首先 每次只有一两分钟First of all, it will only be a minute or two at a time,一堂课最多不超过两次maybe once or twice a lecture.第二 这可能是But second,你从本课程中学到的最重要的东西it is maybe the most important thing youll take from this class.即享受安静这一理念The notion of embracing stillness.我来读一段麻省理工两位教授的研究Let me read to you an excerpt from a study that was run by two MIT professors.我所提到名字不会出现在幻灯片上By the way, all the names that I read and that are not on the power points,不必背诵或记录you dont need to remember or write d