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1、第一課 Hi, good morning. Its wonderful to be back here. 各位,早上好。很高興能回到這里。Wonderful to see you here.高興見到你們。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.我教授這門課是因?yàn)樵谖易x本科階段時非常希望能學(xué)習(xí)這樣一門課程。This does not mean it is a class you

2、 wish to be taught nor does it mean that it is the right class for you.可能這門課并不是你希望的那樣也可能并不適合你。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.但希望幾堂課后,你能有個大概印象讓你決定這門課程是否適合你。I came here in 1992 and studi

3、ed the computer science and concentrator.我1992年來到哈佛求學(xué),一開始主修計(jì)算機(jī)科學(xué)。And when I had I mini epiphany half way through my sophomore year.大二期間,突然頓悟了。I realized that I was in a wonderful place with wonderful students around me, wonderful teachers.我意識到我身處讓人神往大學(xué)校園周圍都是出色的同學(xué),優(yōu)秀的導(dǎo)師。I was doing well academically.

4、 I was doing well in athletics. I was playing squash at that time. I was doing well socially.我成績優(yōu)異。擅長體育運(yùn)動。那時壁壘打的不錯。社交也游刃有余。Everything was going well except for the fact that I was unhappy. And I didnt understand why.一切都很順利除了一點(diǎn)我不快樂。 而且我不明白為什么。It was then in a matter of moments that I decided that I h

5、ad to find out why and become happier.也就是在那時我決定要找出原因變得快樂。And that was when I switched my concentration from computer science to philosophy and psychology.于是我將研究方向從計(jì)算機(jī)科學(xué)轉(zhuǎn)向了哲學(xué)及心理學(xué)。With a single question: How can I become happier.目標(biāo)只有一個:怎么讓自己開心起來。Overtime I did become happier what contributed most to m

6、y happiness was when I encountered a new emerging field that time didnt have the name that it has today.漸漸的,我的確變得更快樂了主要是因?yàn)槲医佑|了一個新的領(lǐng)域,那時并未正式命名。But essentially research that falls under or within the field of positive psychology.但本質(zhì)上屬于積極心理學(xué)范疇。Positive psychology, studying it and applying the ideas to

7、my life has made me significantly happier .研究積極心理學(xué)把其理念應(yīng)用到生活中讓我無比快樂。It continues to make me happier.而且這種快樂繼續(xù)著。And it was when I realized the impact that it had on me that I decided to share it with others.于是我決定將其與更多的人分享。Thats when I decided that I wanted to be a teacher and teach in this field.選擇教授這門

8、學(xué)科。So this is positive psychology, psychology 1504.這就是積極心理學(xué),1504號心理學(xué)課程。And well be exploring this new, relatively new and fascinating field.我們將一起探索這一全新相對新興令人傾倒的領(lǐng)域。And hopefully, we will be exploring more than the field ourselves.希望同時還能探索我們自己。When I first taught this class that was back in 2002.我第一次開

9、設(shè)這門課程是在2002年。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.是以討論會的形式,只有8名學(xué)生。 兩名退出了只剩我和其他六個人。一年后學(xué)生稍微多了點(diǎn)。 有300多人參加。And then third year when I taught it which was the last time.到

10、了第三年,也就是上一次開課。I had 850 students in the class, making it at that point the largest course at Harvard .有850名參加是當(dāng)時哈佛大學(xué)人數(shù)最多的課程。And thats when the media became interested. Because they wanted to understand why.這引起了媒體的注意。因?yàn)樗麄兿胫罏槭裁?。They wanted to understand this phenomenon that here you have a class that

11、s larger than Introduction to Economics. How could that be?他們對這一奇特現(xiàn)象非常好奇竟然有比經(jīng)濟(jì)學(xué)導(dǎo)論更熱門的課程。怎么可能呢?So I was invited by the media for interviews whether it was newspapers, radio, television. 于是我被請去參加各類媒體采訪,報紙,廣播,電視。And I started to notice a pattern during those interviews. 在這些采訪中,我發(fā)現(xiàn)了一種有趣的模式。So I would wa

12、lk into the interview. We would have the interview.我前去參加采訪。進(jìn)行采訪。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.結(jié)束后,制片人或主持人會送我出來。 說些諸如Tal多謝你抽空參加采訪。But you know I expected you to be different.不過你跟我想象的不太一樣的話。A

13、nd I would ask, as nonchalant as I could of course. 我漫不經(jīng)心的問。I didnt really care but had to ask anyway “How different”. 我無所謂,不過總得回應(yīng)“有何不同?”And they would say: Well, you know, we expected you to be more outgoing”. 他們會說“這個嘛,我們會以為你很外向”。Next interview, the end of the interview, same thing: Thank you for d

14、oing the interview”. 下一次采訪結(jié)束時仍是如此“多謝接受采訪”?!癇ut you know Tal, I expected you to be different”. 不過Tal,你跟我想象得不太一樣。And once again, nonchalant of course so how different. 又一次,我漫不經(jīng)心地問有何不同。And she would say: “Well you know, we expected you to be less, less introversit”. “這個嘛,我們沒想到你會這么內(nèi)向”。Next interview, sa

15、me thing “How different?” 下一次采訪,仍是如此“有何不同?”?!癢ell, you know, more extroverted, more outgoing.” “這個嘛,更開朗,更外向”。Next interview, “Well, you know, less shy”. 下一次采訪,“這個嘛,太害羞了”。Coz I get very nervous in interviews. 因?yàn)椴稍L中我容易緊張。l Interview after interview, literally dozens. 差不多有幾十個采訪。More outgoing, more chee

16、rful, less introverted, more extroverted. And on and on. 每次都是好交際,更開朗,不含蓄,更外向諸如此類。But here the best one. 最絕的一次。So this is one of the local channels here around Boston. I was going to the interview.是波士頓一家地方臺。我去參加采訪。We had a quite long interview which I thought was actually pretty good. And at the end

17、of the interview.聊了很多,我覺得進(jìn)行得很不錯。 采訪結(jié)束。The interviewer is a very jolly guy. He walks me out and puts his hands on my shoulder.主持人是個開朗熱情的男生。他送我出門,拍著我的肩說。And says, ”Thank you very much for doing the interview.” And then the usual comes. “多謝接受我們采訪。” 然后又是那句?!癇ut you know Tal, I expected you to be differe

18、nt.” “不過Tal,你跟我想象不太一樣”。And I said, ”How different”. Just so you understand by this time, my self-esteem is short. 我問,“有何不同”你要知道那時候,我已經(jīng)完全被打擊了。But still with some resemblance of nonchalance I asked “How different”. 不過我還是漫不經(jīng)心地問有何不同。And he looks at me and says: ”Well I dont know Tal, I expected you to b

19、e taller. ”. Taller? What?他看著我說:“我也說不上,Tal,我以為你會更高些”。 更高些?什么?Five seven, well ok five six and a half is not enough to teach happiness? 1米70是1米69就不夠格傳授快樂嗎?And I thought about it, I thought about it a lot. The whole pattern from the beginning.我考慮了很久,仔細(xì)思量了。整件事從頭到尾。And I think I understand why they expe

20、cted someone different. 我似乎明白為什么他們期望不同了。You see they had to explain to themselves as well as the audience. 因?yàn)樗麄円f服自己說服觀眾。How come this lecture is larger than the Introduction to Economics? 這門課怎么會比經(jīng)濟(jì)學(xué)導(dǎo)論更熱門?And the way to explain it must be that the teacher is very outgoing, extremely charismatic, ver

21、y cheerful and extroverted and of course, tall. 唯一的解釋就是導(dǎo)師非常外向、充滿領(lǐng)袖氣質(zhì)、樂觀開朗,當(dāng)然了,還很高。Well, there is one L missing there, But. Yeah, if only.可惜我的名字少了一個L,但是。嗯真可惜。So the problem though is that they were looking in the wrong place for the explanation. 所以問題是他們找答案找錯了地方。In other words, they were looking at th

22、e messenger, what they needed to look at was the message. Now how do I know that?也就是說,他們不該關(guān)注信息傳達(dá)者而應(yīng)該關(guān)注信息本身。我怎么知道的呢?You see because I see other positive psychology classes on other campuses around the country and around the world. 因?yàn)槲覅⑴c過其他大學(xué)積極心理學(xué)課遍及全國乃至全球。There are over 200 campuses here in United St

23、ates that teach positive psychology. 美國有超過200所大學(xué)開設(shè)了本課程。And almost every campus where this class is taught its either one of the or the largest class. Its about the message.而且?guī)缀跗渲兴性盒?,這門課都是參與人數(shù)最多的或者最多的之一。 信息是關(guān)鍵。I see more and more organizations taking up positive psychology in their as consultant com

24、panies. 越來越多的機(jī)構(gòu)組織開設(shè)這門課,還有咨詢公司。Some of them the leading big consultant companies are taking it on. 其中一些甚至是全球知名咨詢公司。More and more high schools are introducing positive psychology class.Elementary schools are introducing it.越來越多的中學(xué)開始引入積極心理學(xué)。小學(xué)也是。The governments around the world are expressing interest

25、in this new emerging field. Why? Because it works, because it really works.各國政府都對這一新領(lǐng)域表現(xiàn)出興趣。 為什么?因?yàn)樗行В驗(yàn)樗嬲行?。You see this whole realm of life flourishing on happiness, on well-being has been until recently dominated by the self-health movements. 殷盛人生,快樂,幸福感這一整個領(lǐng)域在此之前一直被心理自助運(yùn)動統(tǒng)治。What do we have in

26、the self-health movement? We have books that are very interesting that are very accessible.心理自助運(yùn)動帶來了什么? 生動有趣通俗易懂的書。We have speakers who are very outgoing very charismatic and tall attracting the masses into these workshops, seminars and lectures. But, there is a very big “but” here.熱情外向的宣講者頗具領(lǐng)袖氣質(zhì)且身材

27、高大吸引大眾參與他們的專題討論講座。 但是,有一個大大的轉(zhuǎn)折。Many of these books, many of these workshops and seminars lack substance. Very often, overpromising and under-delivering.其中很多書籍討論都缺少實(shí)質(zhì)內(nèi)容。通常都言過其實(shí)無法兌現(xiàn)。So there are five things you need to know to be happy. The three things to be the great leader.比如,快樂的五個關(guān)鍵。成功領(lǐng)袖的三個要素。The

28、one secret of success, happiness and a perfect love life. Overpromising, under-delivering.成功快樂完美愛情的唯一秘訣??浯笃湓~,效果甚微。On the other hand, we have academia. What do we have in the academia? We have a lot of rigor, a lot of substance.再來說說學(xué)術(shù)界。 學(xué)術(shù)界給我們帶來了什么? 大量精確的實(shí)質(zhì)內(nèi)容。We have datas analyzed, reanalyzed and me

29、ta-analyzed. Things that actually work, good stuff.數(shù)據(jù)被一而再再而三得反復(fù)分析。行之有效的好方法。But, there is also a very big but here. Very few people read refereed academic journals.但是又有一個大大的轉(zhuǎn)折。很少有人會閱讀專業(yè)學(xué)術(shù)期刊。I mean think about it: how many people outside this room of course have read the last twelve issues of the Jour

30、nal of Personality and Social Psychology? 想想看,這間教室之外有多少人讀過最近12期個性與社會心理學(xué)雜志?Most people dont even know what that means. 大多數(shù)人甚至不知道那是什么東西。The head of my PHD programs actually estimated the average academic journal article is read by seven people.我博士班的主任估算過學(xué)術(shù)期刊上的一篇論文平均只有7人閱讀。You knowAnd that includes the

31、 authors mother. So you know I say half in jest but its actually really sad.這話其中還包括作者的母親。這話雖然是半開玩笑但其實(shí)很可悲。Because Certainly sad for me, as an academic. Because these things are good.因?yàn)樽鳛閷W(xué)者我覺得很可悲。因?yàn)檫@些論文都非常精彩。They are important, these things make a difference, can even make more of a difference. But no

32、t accessible to most people.非常重要,能大有作為甚至不僅僅是作為。但是對大眾來說晦澀難懂。And this is where positive psychology comes in. And this is also where this class comes in.所以我們需要積極心理學(xué)。需要這門課程。The explicit mandate of positive psychology as well as of this class is to create a bridge between Ivory tower and Main Street. 積極心

33、理學(xué)及本課程的宗旨非常明確就是在象牙塔及大眾間構(gòu)建橋梁。In other words, it is to bring the rigor, the substance, the empirical foundation, the science from academia and merge it with accessibility of the self-help or New Age movement. In a way the best of both worlds.換句話說就是要把嚴(yán)謹(jǐn)、實(shí)質(zhì)、經(jīng)驗(yàn)基礎(chǔ)學(xué)術(shù)科學(xué)與自助或者新紀(jì)元運(yùn)動的通俗易懂相結(jié)合。充分發(fā)揮兩者所長。And this e

34、xplains the popularity of the field of positive psychology: Science that works. 這也是積極心理學(xué)大受歡迎的原因:有用的科學(xué)。This class will be taught in two levels. The first level it will be taught as any other class in psychology or any of the classes youve taken here.本課程將分為兩個部分。第一部分會和其他心理學(xué)或者其他任何課程一樣。Youll be introduce

35、d here to studies, to research, to rigorous academic work. Youll be writing paper, academic paper. Youll be taking exams just like every other class.我將向你們介紹相關(guān)知識,調(diào)查研究,嚴(yán)謹(jǐn)?shù)膶W(xué)術(shù)作品。需要你們撰寫報告,學(xué)術(shù)論文。跟其他課程一樣參加考試。But then it will also be taught at the second level which is for every paper that youll read every p

36、aper that youll write, youll always be thinking. 而教學(xué)內(nèi)容的另一部分,你們讀每一篇論文,寫每一篇論文時都需要思考。OK, so how can I take these ideas and apply them to my life? How can I apply them to my relationship? How can I apply them to my community? Two levels: The academic, Applied如何把這些理念運(yùn)用到生活中去?運(yùn)用到戀愛中去?運(yùn)用到社交圈里去?就是這兩個部分:學(xué)術(shù)與應(yīng)用

37、。I did not just introduce whether its in the readings or in the lectures ideas just because they are interesting for the sake of the idea. 無聊是論文還是講座我不會因?yàn)槟硞€理論有趣而去介紹它。It is always an idea that is both rigorous and can be applied. Just a few words about housekeeping.而是因?yàn)檫@個理論嚴(yán)謹(jǐn)且能被應(yīng)用。再嘮叨幾句題外話。Some of the

38、 questions that I have already received from you before the class started. 有幾個問題課前就有人問我了。So this unfortunately is the last time that I am teaching positive psychology or any other class for that matter at Harvard. 不幸的是這學(xué)期將是我最后一次在哈佛開設(shè)積極心理學(xué)或其他課程。Hopefully within two years, probably not next year but w

39、ithin two years there will be positive psychology class offered but I certainly cannot guarantee it. About feedback and questions.但愿兩年內(nèi),明年可能性不大,但是兩年內(nèi)學(xué)校會再次開設(shè)積極心理學(xué)課程,但我無法保證。關(guān)于反饋與提問。If you have any questions, anything thats not clear, if you agree or disagree with something. Email me or Email your TF (

40、Teaching Fellow at Harvard, just like TA at other schools.) and well always respond. 如果你有任何問題或者不明白的地方,如果你同意或者反對什么觀點(diǎn),請給我或助教寫郵件,我們一定會回復(fù)的。Sometimes if the question is asked by enough people, well respond to it publicly, always anonymously unless you specified specifically that your name can be mentione

41、d. 如果某個問題問的人數(shù)較多,我們會公開回答,當(dāng)然一定是匿名的除非你特別注明可以提及你的名字。But sometimes you may be listening to a lecture and then half way through it there is an emergency, there is something that you really have to ask, something that cannot wait. 有時候講座過程中突然有緊急情況,有什么非問不可的問題,無法等待。In that case, please just put your hand up b

42、ecause its just like when you have to go to the bathroom, just cant stop, and cant wait. And when you gotta go, you gotta go. 如果那樣的話,請直接舉手,因?yàn)榫透阋粯?,無法忍耐,無法等待,要去就去。So well take a positive psychology break for that. And just stop me half way through and Ill answer any question.我們會為此進(jìn)行積極心理休息。所以大可以打斷

43、我,我會回答任何問題。All the power points, as well as the videos of the classes will be online; will be available within couple of days. 所有幻燈片以及課程視頻都會放在網(wǎng)上,課后幾天就能下載。Well, the power points will be available before say for the lecture it will be before so that you can use them in class. 幻燈片其實(shí)課前就能下載,這樣你們上課時就能用到。T

44、he videos, unfortunately, cannot be made available before, we tried, could not figure it out. So it will be available within a day or two after. And the reason why they are up there.可惜視頻不能提前提供,我們試過了但效果不好。所以會在課后一兩天內(nèi)放到網(wǎng)上。這樣做的原因。First of all, I do prefer that you attend lecture, I do prefer that you ar

45、e physically here. You get things in the energy of the room with so many students so you wouldnt just get from your computer.首先,我當(dāng)然更希望你們出席課程,能出現(xiàn)在課堂上。和大家一起,在課堂的氣氛中學(xué)習(xí)而不僅僅是對著電腦。The reason why I do put them up is so that you have the opportunity if you want to see it again or if you have to miss a class

46、. Thats perfectly fine. 我之所以把資料放在網(wǎng)上是為了讓你們可以重溫或者學(xué)習(xí)錯過的課程,這很正常。And also because and this is also the reason why the power points are always available, I want you to be engaged in the material. 另一個原因之所以提前提供幻燈片是因?yàn)槲蚁M銈兡艹浞掷斫獠牧稀 want you to be engaged in whatever it is that we are discussing in class, not

47、 necessarily thinking about getting down every word that I say on paper, remembering everything, memorizing everything. 充分參與課堂討論而不是忙于記錄我說的每一個字,記住每一個詞,背誦每一句話。I want you to take rather than passive notes of writing down whats on the power point or every word that I say, Id like you to take active note

48、s. And that means being engaged with the material.我不希望你們被動地記錄幻燈片上的內(nèi)容或者我說的話而是要主動記錄。也就是要充分理解材料。For example, if you heard something and idea and you say:”O(jiān)h, thats interesting”. Star it, write it down. Or “OK, I think Ill start applying this”. Write it down. Or I want to tell my mom about this later. O

49、r I want to talk to my roommates or my team about this idea. Write it down.比如如果你們聽到某個理論覺得“挺有趣的”,標(biāo)上星號,寫下來,或者覺得“也許我可以應(yīng)用這點(diǎn)”,那就寫下來?;蛘吒覌寢屩v講。或者跟我室友隊(duì)友講講。那就寫下來。l Active note taking is opposed to passive note taking for two reasons. 主動筆記與被動筆記有兩方面不同。First of all, as I said, this class is a class about making

50、 a difference in people lives. 首先,正如我剛才說的這門課是關(guān)于如何改變生活。I would not be teaching the class just for its academic beauty although there is a lot of academic beauty in this field. 我不會僅為了學(xué)術(shù)之美而教授此課雖然這一領(lǐng)域的確有許多美術(shù)之美。So write down if you have an idea that you think you can apply. 所以發(fā)現(xiàn)可以實(shí)際運(yùn)用的就寫下來。The second rea

51、son why we should that is because youll remember more. Better attention, better understanding of the material if you are actively engaged as opposed to just taking down passive notes.第二個原因是你會記住的更多。 主動參與,集中注意,更好的理解材料而不是被動做筆記。Throughout the class starting next week well take what I called “time-ins” a

52、s opposed to “time-outs”. Its like a time-out在這整個課程中從下周開始我們將進(jìn)行我所說的“練習(xí)時間”而不是“休息時間”。其實(shí)類似休息時間。Its the time where we stop the class and you look inward. 這段時間我們會停止課程進(jìn)行內(nèi)省。 And this is literally a time of silence in a class. I will stop for a minute or two.也就是在課堂上的安靜片刻。我會停一兩分鐘。And you will have a chance ei

53、ther to just stare at me or anyone else or think about what weve just discussed or have a guiding question that I will provide you that youll address during the class. 你們可以盯著我或者周圍人發(fā)呆或者思考一下之前討論的內(nèi)容或者解答我提出的提示問題。The reason why I have time-ins, this is something that I am introducing this year for the fi

54、rst time; we didnt have it last time. 之所以進(jìn)行練習(xí)時間,這是我今年新提出的,上學(xué)期沒有。Its because over the last two years since I last taught it, Ive done a lot work in the area of silence. 因?yàn)樯洗握n程結(jié)束后到現(xiàn)在的兩年我做了大量關(guān)于安靜的研究。Ive read a lot of research in this area about the importance of quiet times whether its in a class, in a

55、 lecture, whether it is at home, whether it is for a leader in the business, for relationship, for children starting from pre-schools. 關(guān)于安靜時刻的重要性,無論是課堂里,講座里,還是家中,無論是公司領(lǐng)導(dǎo),愛情關(guān)系甚至學(xué)齡前的兒童。Now many of you, as you are going through these time-ins if you decide to take this class may think:”Well, is this wh

56、at Im paying 40000 dollars a year for?”To sit a class and be quiet?”. 你們中很多人在經(jīng)歷練習(xí)時間時可能會疑惑:“我一年付四萬美金就是為了這個?“”坐在教室里發(fā)呆?“。First of all, it will only be a minute or two at a time maybe once or twice a lecture. But second, it is maybe the most important thing youll take from this class. The notion of embr

57、acing stillness.首先,每個人只有一兩分鐘,一堂課最多不超次兩次。第二,這可能是你從本課程中學(xué)到的最重要的東西。 即享受安靜這一理念。Let me read to you an excerpt from a study that was run by two MIT professors. 我來讀一段麻省理工兩位教授的研究。You dont need to remember or write down; this is just for your edification. So David Foster and Matthew Wilson, both of them from

58、MIT. David Foster和Matthew Wilson不必背誦或記錄,只是為了啟發(fā)你們。教授都來自麻省理工大學(xué)。Indeed the following study that I think confirms the importance of time-in, time to look inside. 他們研究證實(shí)了練習(xí)時間的重要性,開始內(nèi)省的時間。What they did is they scanned the brains of rats while they were in a maze and after they went through the maze. And heres what

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