哈佛公开课《幸福课》04-Focus

AQuestionofFocus,“Itappearsthatthewaypeopleperceivetheworldismuchmoreimportanttohappinessthanobjectivecircumstances.”EdDiener,EmotionsdeterminedbyexternalandinternalChoiceoffocus,“Tothedifferentminds,thesameworldisahell,andaheaven.”RalphWaldoEmerson,“Nothingisgoodorbadbutthinkingmakesitso.”WilliamShakespeare,TwoArchetypes,TheFault-Finder“Thefault-finderwillfindfaultseveninparadise”HenryDavidThoreauCouldleadtoresignationTheBenefit-Finder(Bower,2007)CouldleadtodetachmentTheneedtorespectreality,“Theinvariablemarkofwisdomistoseethemiraculousinthecommon.”RalphWaldoEmerson,WeCo-CreateOurReality,“Nowhoweverfixedtheseelementsofrealitymaybe,westillhaveacertainfreedominourdealingswiththem.Takeoursensations.Thattheyareisundoubtedlybeyondourcontrol;butwhichweattendto,note,andmakeemphaticinourconclusionsdependsonourowninterests;and,accordingaswelaytheemphasishereorthere,quitedifferentformulationsoftruthresult.Wereadthesamefactsdifferently.Waterloo,withthesamefixeddetails,spellsavictoryforanenglishman;forafrenchmanitspellsadefeat.So,foranoptimistphilosophertheuniversespellsvictory,forapessimist,defeat.Whatwesayaboutrealitythusdependsontheperspectiveintowhichwethrowit.”WilliamJames,WeCo-CreateOurReality,Isntitstrangehowprincesandkings,andclownsthatcaperinsawdustrings,andcommonpeople,likeyouandme,arebuildersforeternity?Eachisgivenalistofrules;ashapelessmass;abagoftools.Andeachmustfashion,erelifeisflown,Astumblingblock,oraStepping-Stone.R.L.Sharp,AMatterofInterpretation,“Neverletagoodcrisisgotowaste.”AnneHarbison,“Thingsdontnecessarilyhappenforthebest,butsomepeopleareabletomakethebestofthingsthathappen.”,AMatterofInterpretation,“Apessimistseesthedifficultyineveryopportunity;anoptimistseestheopportunityineverydifficulty.”WinstonChurchill,AQuestionofInterpretation,Theworldaccordingtothefault-finderThe(same)worldaccordingtothebenefit-finder,TheBenefitsofBeingaBenefitFinder,Well-being(Thompson,1985)HealthAfflecketal.(1987)Bower(1998)King34%ofleastcheerfulquartilealive.Age94:54%ofmostcheerfulquartilealive;11%ofleastcheerfulquartilealive,GetReal!,Theworldaccordingtothemedia,GetReal!,TheworldaccordingtothemediaMediabiasmagnifyingglassratherthanlookingglassaccentuatingthenegative(magnifying)under-representingthepositive(minimizing),GetReal!,TheworldaccordingtothemediaMediabiasmagnifyingglassratherthanlookingglassaccentuatingthenegativeunder-representingthepositiveWhoisreallydetached?Focusingonthe90%fullpartoftheglassFocuscreatesreality,AppreciatingAppreciation,CreatingagrowthspiralGenuineappreciation!Thereisalwayssomethingtoappreciate,Ap-preci-atev.,1.Valuing;theactofrecognizingthebestinpeopleortheworldaroundus,affirmingpastandpresentstrengthsandpotentials;toperceivethosethingsthatgivelife(health,vitality,excellence)tolivingsystems.2.Toincreaseinvalue,e.g.,theeconomyhasappreciatedinvalue.,“Whatyoufocusonexpands,andwhenyoufocusonthegoodnessinyourlife,youcreatemoreofit.Opportunities,relationships,evenmoneyflowedmywaywhenIlearnedtobegratefulnomatterwhathappenedinmylife.”OprahWinfrey,CorrectingtheFalseSchema:News,CorrectingtheFalseSchema:Art,JanVermeer,CorrectingtheFalseSchema:Art,LudwigvanBeethoven,CorrectingtheFalseSchema:Art,CorrectingtheFalseSchema:Art,DavidKnowles,SandraJ.Shaw,CorrectingtheFalseSchema:Studies,Adaptation,WearechangedetectorsChangedetectionhelpfulincaseofdangerAdaptationhelpstoovercomedifficultiesTakingthingsforgrantedEatingthecakeandleavingitwhole?,Mustsomethingexternalandextraordinaryhappenbeforewelearntoappreciatetheordinary?,LearningtobeGrateful,“Yousaygracebeforemeals.Allright.ButIsaygracebeforetheconcertandtheopera,andgracebeforetheplayandpantomime,andgracebeforeIopenabook,andgracebeforesketching,painting,swimming,fencing,boxing,walking,playing,dancing,andgracebeforeIdipthepenintheink.”“Gratitudeproducedthemostpurelyjoyfulmomentsthathavebeenknowntoman.”G.K.Chesterton,“Whynotstartbysurveyingatypicalday?Whatisityoutendtotacklewithspontaneousmindfulness,sothatwithoutaneffortyourwholeheartisinit?Maybeitsthatfirstcupofcoffeeinthemorning,thewayitwarmsyouandwakesyouup,ortakingyourdogforawalk,orgivingalittlechildapiggybackride.Itisamatterofpractice,ofdoingitoverandoveragain,tillitbecomessecondnature.”“Gratefulnessisthemeasureofouraliveness.Arewenotdeadtowhateverwetakeforgranted?Surelytobenumbistobedead.”,ResearchonGratitude,EmmonsandMcCullough(2002)Fourgroups:gratitude,hassles,superior,controlPsychologicalandhealthbenefitsPhysiologicalbenefits(McCraty&Childre2004)BenefitsoftraitgratefulnessMaintainingfreshnessWeekly?(Lyubomirsky,2008)VarietyMinfulness(Langer,1989)Visualize(Kosslyn,2005),TryIt!,Becomingabenefit-finder21daysoryourmoneybackChippingawaynegativityThanksforremindingmeCo-creatingrealitywithquestions,GratitudetoOthers(Seligman,2005),TaketimetoreflectLetter,phone,orin-personLargestboostinwellbeingRegularly(weekly,bi-weeklyormonthly)Writinghelpsevenifletternotsent,WorstandHappiestExperiences(Lyubomirskyetal.2006),Writing,Talking,orThinkingMentalandphysicalhealthmeasuresAnalyzingversusreplaying(study3),“Weliveinagivenworld.Whatbringsfulfillmentisgratefulness,thesimpleresponseofourhearttothisgivenlifeinallitsfullness.”BrotherDavidSteindl-Rast“Toliveanddieingratefulness,ifinnoothervirtue.”GalwayKinnel“Gratitudeisnotonlythegreatestofvirtues,buttheparentofallothers”.Cicero,TheMoralityofGratitude,“Iwonderedhowitwaspossibletowalkforanhourthroughthewoodsandseenothingofnote.Iwhocannotseefindhundredsofthings:thedelicatesymmetryofaleaf,thesmoothskinofasilverbirch,therough,shaggybarkofapine.Iwhoamblindcangiveonehinttothosewhosee:useyoureyesasiftomorrowyouwillhavebeenstrickenblind.Hearthemusicofvoices,thesongsofabird,themightystrainsofanorchestraasifyouwouldbestrickendeaftomorrow.Toucheachobjectasiftomorrowyourtactilesensewouldfail.Smelltheperfumeofflowers,tastewithrelisheachmorsel,asiftomorrowyoucouldnevertasteorsmellagain.Makethemostofeverysense.Gloryinallthefacetsandpleasuresandbeautywhichtheworldrevealstoyou.”HellenKeller,FinalProject,20-30minutePresentationAnytopicwithinpositivepsychologyWrittentext(10-15pagesdoublespaced)Slides(wordorpowerpoints)Includ