TED2004
Martin Seligman: The new era of positive psychology
塞利格曼談正面心理
Filmed:
Readability: 4.2
5,504,461 views
塞利格曼談心理學--一門學科，一對一的心理咨詢。它已經不僅是對付心理疾病，現代心理學能幫助我們達成什麼?
Martin Seligman - Psychologist
Martin Seligman is the founder of positive psychology, a field of study that examines healthy states, such as happiness, strength of character and optimism. Full bio
Martin Seligman is the founder of positive psychology, a field of study that examines healthy states, such as happiness, strength of character and optimism. Full bio
Double-click the English transcript below to play the video.
00:12
When I was president of the American Psychological Association,
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在我擔任美國心理學會會長時
00:15
they tried to media-train me,
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他們希望使我熟悉媒體運作
00:17
and an encounter I had with CNN
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之前上CNN的節目中
00:21
summarizes what I'm going to be talking about today,
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簡介了我今天要談的內容
00:24
which is the eleventh reason to be optimistic.
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那是樂觀的第11個理由
00:28
The editor of Discover told us 10 of them,
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“發現”的編輯已經告訴我們10個理由
00:34
I'm going to give you the eleventh.
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我要講的是第11個理由
00:36
So they came to me -- CNN -- and they said, "Professor Seligman,
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所以他們來找我，CNN他們說，“塞利格曼教授
00:40
would you tell us about the state of psychology today?
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你可以告訴我們今天心理學的現況嗎？
00:45
We'd like to interview you about that." And I said, "Great."
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我們將向你請教這問題”，我說“很好”
00:48
And she said, "But this is CNN, so you only get a sound bite."
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她說，“但這是CNN，你只有講一聲的時間”
00:53
So I said, "Well, how many words do I get?"
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所以我說，“好的，那我可以用幾個字？”
00:56
And she said, "Well, one."
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她說，“好，一個”
00:58
(Laughter)
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（笑聲）
00:59
And cameras rolled, and she said, "Professor Seligman,
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然後攝影機開動，她說，“塞利格曼教授，
01:03
what is the state of psychology today?"
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今天心理學的現況如何？
01:07
"Good."
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好
01:09
(Laughter)
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笑聲
01:11
"Cut. Cut. That won't do.
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”停，停，這樣不行，
01:14
We'd really better give you a longer sound bite."
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我們最好讓你講長一點。”
01:18
"Well, how many words do I get this time?" "I think, well, you get two.
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“好吧，這次我可以講幾個字？”“我想，好，你講兩個
01:22
Doctor Seligman, what is the state of psychology today?"
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塞利格曼教授，今天心理學現況如何？”
01:28
"Not good."
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“不好”
01:30
(Laughter)
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（笑聲）
01:39
"Look, Doctor Seligman,
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“看，塞利格曼博士，
01:41
we can see you're really not comfortable in this medium.
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我們知道你對這媒體不很習慣
01:44
We'd better give you a real sound bite.
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我們最好給你長一點的時間
01:47
This time you can have three words.
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這次你可以說三個字
01:50
Professor Seligman, what is the state of psychology today?"
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塞利格曼教授，今天心理學現況如何？”
01:55
"Not good enough." And that's what I'm going to be talking about.
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“不夠好”那是我現在要談的
02:00
I want to say why psychology was good, why it was not good
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我想說明為什麼心理學是好，為什麼不好
02:04
and how it may become, in the next 10 years, good enough.
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以及它可能轉變，在未來10年，成為夠好
02:08
And by parallel summary, I want to say the same thing about technology,
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用同樣的道理，我想應用在科技
02:13
about entertainment and design, because I think the issues are very similar.
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用在娛樂、還有設計，因為這些問題都很相似。
02:17
So, why was psychology good?
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所以，為什麼心理學現況是好？
02:20
Well, for more than 60 years, psychology worked within the disease model.
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因為，過去60多年，心理學主要應用在心理病治療
02:25
Ten years ago, when I was on an airplane
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10年前，我坐飛機時
02:27
and I introduced myself to my seatmate, and told them what I did,
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我對座位旁邊的人自我介紹，告訴他們我的工作，
02:31
they'd move away from me.
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他們就會離開我
02:33
And because, quite rightly, they were saying
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因為，他們說的沒錯
02:36
psychology is about finding what's wrong with you. Spot the loony.
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心理學是關於找出你毛病原因的，辨識問題所在的
02:40
And now, when I tell people what I do, they move toward me.
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但現在當我告訴人們我做什麼時，他們向我接近
02:45
And what was good about psychology,
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心理學好在什麼呢
02:48
about the 30 billion dollar investment NIMH made,
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是美國心理健康研究院NIMH投資300億美元
02:52
about working in the disease model,
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它研究心理疾病
02:54
about what you mean by psychology,
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研究你心理的意義
02:56
is that, 60 years ago, none of the disorders were treatable --
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60年以前，所有的心理病都無法治療
03:01
it was entirely smoke and mirrors.
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說治療也是騙人的
03:03
And now, 14 of the disorders are treatable,
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現在則有14種心理失衡可以治療
03:05
two of them actually curable.
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其中兩種可以治愈
03:07
And the other thing that happened is that a science developed,
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其他發生的事，是心理科學得以發展開來
03:12
a science of mental illness.
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一個關於心理疾病的科學
03:14
That we found out that we could take fuzzy concepts -- like depression, alcoholism --
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我們發現可以將以前模糊的概念如憂鬱症、酗酒
03:22
and measure them with rigor.
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予以精確的衡量
03:24
That we could create a classification of the mental illnesses.
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能夠對心理疾病加以分類
03:28
That we could understand the causality of the mental illnesses.
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我們能夠了解心理疾病的因果關系
03:33
We could look across time at the same people --
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我們能夠長期的觀察同一個人
03:37
people, for example, who were genetically vulnerable to schizophrenia --
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例如，一個在基因上有可能患精神分裂症的人
03:41
and ask what the contribution of mothering, of genetics are,
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研究母親或基因的影響
03:45
and we could isolate third variables
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我們也能隔離其他的變數
03:48
by doing experiments on the mental illnesses.
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對心理疾病進行實驗研究
03:51
And best of all, we were able, in the last 50 years,
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最好的是，在過去50年，我們能夠
03:55
to invent drug treatments and psychological treatments.
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發明藥物治療以及心理治療
03:59
And then we were able to test them rigorously,
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然後能夠嚴謹的測試他們
04:03
in random assignment, placebo controlled designs,
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經由隨機分組、藥劑控制的實驗設計
04:06
throw out the things that didn't work, keep the things that actively did.
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剔除無效的東西，保留有作用的東西
04:10
And the conclusion of that is that psychology and psychiatry, over the last 60 years,
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這些研究的結論是，心理學與精神病治療法，經過60年
04:17
can actually claim that we can make miserable people less miserable.
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可以宣稱我們可以減少病患們的苦惱
04:23
And I think that's terrific. I'm proud of it.
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我覺得這是很棒的，我對此感到榮耀
04:30
But what was not good, the consequences of that were three things.
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但什麼是心理學還不好的呢，這些成績的結果，導致三件事
04:35
The first was moral,
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第一個是道德問題，
04:37
that psychologists and psychiatrists became victimologists, pathologizers,
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心理學家與精神病醫生變成受害者心理研究專家，病理學者
04:41
that our view of human nature was that if you were in trouble, bricks fell on you.
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我們一般對人性的觀點是如果你有毛病，不幸就會朝你而來
04:46
And we forgot that people made choices and decisions.
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我們忘記病人們也做選擇、做決定
04:49
We forgot responsibility. That was the first cost.
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我們忘記病人自己也有責任，這是第一個代價
04:53
The second cost was that we forgot about you people.
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第二個代價是我們忘記一般正常的人們
04:57
We forgot about improving normal lives.
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我們忘記要改進一般人的日常生活
05:01
We forgot about a mission to make relatively untroubled people happier,
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我們忘記要幫助一般人們快樂些的使命
05:07
more fulfilled, more productive. And "genius," "high-talent," became a dirty word.
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忘記幫人們更加自我實現，更有生產力，使得關心天才或高度才能變成不好的字眼
05:13
No one works on that.
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沒有人在研究這些題目
05:15
And the third problem about the disease model is,
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而心理治療模式的第三個問題是
05:19
in our rush to do something about people in trouble,
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我們趕著做些事幫助有困難的人
05:22
in our rush to do something about repairing damage,
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在我們趕著做些事以修正傷害時
05:27
it never occurred to us to develop interventions
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我們沒有人研究一點調控的方法
05:30
to make people happier, positive interventions.
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以使一般人們變得更加快樂的正面調控方法
05:34
So that was not good.
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所以說心理學還不好
05:36
And so, that's what led people like Nancy Etcoff, Dan Gilbert,
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而這導致一些人如伊蔻夫、吉爾伯特
05:41
Mike Csikszentmihalyi and myself to work in something I call positive psychology,
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麥克還有我等人投入所謂正面心理學的研究
05:45
which has three aims.
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它有三個目標
05:47
The first is that psychology should be just as concerned
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第一個是心理學應該關心
05:52
with human strength as it is with weakness.
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除了人性的弱點外也要關心人性的優點
05:56
It should be just as concerned with building strength as with repairing damage.
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就如它修補傷害一樣，它也應該關心在建立優點上
06:03
It should be interested in the best things in life.
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應該關心生命中的美好事物
06:05
And it should be just as concerned with making the lives of normal people fulfilling,
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應該關心如何使一般人的生活更為充實
06:11
and with genius, with nurturing high talent.
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更發揮天分，發揮高度天賦
06:16
So in the last 10 years and the hope for the future,
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所以在過去10年以及可能在未來
06:20
we've seen the beginnings of a science of positive psychology,
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我們看到一門正面心理學這科學的起步
06:24
a science of what makes life worth living.
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一個使得生命更為值得活著的科學
06:27
It turns out that we can measure different forms of happiness.
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這科學顯示我們可以衡量快樂的不同形式
06:31
And any of you, for free, can go to that website
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你們任何人可以免費到那個網站
06:35
and take the entire panoply of tests of happiness.
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進行整套快樂程度的測試
06:38
You can ask, how do you stack up for positive emotion, for meaning,
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你可以要求，如何增進你的正面情緒，增進生命的意義
06:43
for flow, against literally tens of thousands of other people?
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讓數以千計的人心情流暢
06:47
We created the opposite of the diagnostic manual of the insanities:
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我們創造了一個與治療精神病相反的領域
06:53
a classification of the strengths and virtues that looks at the sex ratio,
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將優點及特質依據性別分類
06:58
how they're defined, how to diagnose them,
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如何定義它們，如何診斷它們
07:00
what builds them and what gets in their way.
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什麼會增進它們及什麼會干擾它們
07:05
We found that we could discover the causation of the positive states,
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我們可以發現正面狀態的因果關係
07:09
the relationship between left hemispheric activity
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左腦活動與右腦活動間的關係
07:13
and right hemispheric activity as a cause of happiness.
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如何影響我們的快樂
07:20
I've spent my life working on extremely miserable people,
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我一生許多時間用於研究極為悲慘的人們
07:23
and I've asked the question,
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我問的問題是
07:25
how do extremely miserable people differ from the rest of you?
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極為悲慘的人是怎麼會與大家不同的
07:28
And starting about six years ago, we asked about extremely happy people.
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約6年前，我們開始問極端快樂的人
07:33
And how do they differ from the rest of us?
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他們是怎麼會與大眾不同的
07:35
And it turns out there's one way.
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結果顯示有一個共通性
07:39
They're not more religious, they're not in better shape,
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他們不是更相信宗教，他們不是身體較好
07:41
they don't have more money, they're not better looking,
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他們不是較有錢，他們不是長得較好看
07:44
they don't have more good events and fewer bad events.
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他們不是有較多的好事及較少的壞事
07:47
The one way in which they differ: they're extremely social.
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他們唯一的不同：他們非常參與社交活動
07:52
They don't sit in seminars on Saturday morning.
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他們不是在周六上午坐著聽演講
07:55
(Laughter)
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（笑聲）
07:59
They don't spend time alone.
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他們不常獨處
08:01
Each of them is in a romantic relationship
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他們每個人都處於在感情交往的關係中
08:03
and each has a rich repertoire of friends.
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每個人都有許多不同種類的朋友
08:06
But watch out here. This is merely correlational data, not causal,
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但這裡要注意，這只代表相關性，不是因果關係
08:11
and it's about happiness in the first Hollywood sense I'm going to talk about:
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這是關於好萊塢式的快樂，第一個我要談論的
08:16
happiness of ebullience and giggling and good cheer.
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是熱情、傻笑與歡呼這種快樂
08:20
And I'm going to suggest to you that's not nearly enough, in just a moment.
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一會兒我會告訴你這是不夠的
08:24
We found we could begin to look at interventions over the centuries,
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我們知道我們可以從過去幾世紀來的調控方法開始研究
08:29
from the Buddha to Tony Robbins.
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從佛法到近代的羅賓斯
08:31
About 120 interventions have been proposed
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約有120種調控方法被提出過
08:34
that allegedly make people happy.
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宣稱能使人快樂
08:37
And we find that we've been able to manualize many of them,
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我們知道能將其中許多手冊化
08:42
and we actually carry out random assignment
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我們確曾執行隨機指派
08:45
efficacy and effectiveness studies.
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進行有效果的研究
08:47
That is, which ones actually make people lastingly happier?
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就是，那些方法實際使人們持續的快樂些
08:51
In a couple of minutes, I'll tell you about some of those results.
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稍後我將告訴你們一些研究結果
08:54
But the upshot of this is that the mission I want psychology to have,
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但最終結果，是我希望心理學達成的使命
09:01
in addition to its mission of curing the mentally ill,
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除了治療心理疾病的使命外
09:05
and in addition to its mission of making miserable people less miserable,
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除了使悲慘的人少些苦痛這使命外
09:09
is can psychology actually make people happier?
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是心理學可能使人們更為快樂嗎？
09:13
And to ask that question -- happy is not a word I use very much --
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在研究這個問題時--我並不是常使用快樂這字眼的--
09:17
we've had to break it down into what I think is askable about happy.
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我們需要將快樂細分，成為可以研究快樂的題目
09:21
And I believe there are three different --
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我相信有三個不同種類的快樂
09:24
and I call them different because different interventions build them,
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我說它們不同，是因為它們各有不同的調控方法
09:28
it's possible to have one rather than the other --
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而且有可能是有一種而沒有另一種
09:31
three different happy lives.
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這樣三種不同的快樂生活
09:33
The first happy life is the pleasant life.
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第一種快樂生活是愉快的生活
09:36
This is a life in which you have as much positive emotion as you possibly can,
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這是一種你擁有最多的正面情緒的生活
09:41
and the skills to amplify it.
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而且有技巧去擴大它
09:43
The second is a life of engagement --
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第二種快樂是種投入的生活
09:45
a life in your work, your parenting, your love, your leisure, time stops for you.
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投入你的工作、你的家庭、你的情愛、你的休閑的生活，時間為你停止
09:53
That's what Aristotle was talking about.
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那是以前亞里士多德討論的
09:55
And third, the meaningful life.
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第三種的快樂是有意義的生活
09:57
So I want to say a little bit about each of those lives
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我想就這三種各做簡單說明
10:00
and what we know about them.
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說明我們對它們的了解
10:02
The first life is the pleasant life and it's simply, as best we can find it,
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第一種愉快的生活，就如我們看到最好的
10:07
it's having as many of the pleasures as you can,
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它讓你可擁有最多的愉快
10:09
as much positive emotion as you can,
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有你可擁有最多的正面情緒
10:12
and learning the skills -- savoring, mindfulness -- that amplify them,
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而可以經學習技巧，增添風味，在意培養，而擴大它們
10:18
that stretch them over time and space.
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讓它們在不同的時間地點下都存在
10:21
But the pleasant life has three drawbacks,
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但是愉快的生活有三個缺點
10:25
and it's why positive psychology is not happy-ology and why it doesn't end here.
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這是為什麼正面心理學不是快樂學，不僅只是討論快樂而已的原因
10:31
The first drawback is that it turns out the pleasant life,
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第一個缺點是愉快的生活顯示
10:34
your experience of positive emotion, is heritable,
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你正面情緒的經驗，是可經由遺傳的
10:39
about 50 percent heritable, and, in fact, not very modifiable.
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約50%經由遺傳，而實在很難修改
10:45
So the different tricks that Matthieu [Ricard] and I and others know
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所以一些馬修與我及一些其他人所知道的不同的修改技巧
10:49
about increasing the amount of positive emotion in your life
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關於增進生活中正面情緒的數量
10:53
are 15 to 20 percent tricks, getting more of it.
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因為處理技巧而只能增加15%到20%
10:57
Second is that positive emotion habituates. It habituates rapidly, indeed.
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第二個缺點是正面情緒具有習慣性，它很快的會變成習慣而不再有吸引力
11:05
It's all like French vanilla ice cream, the first taste is a 100 percent;
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它就像法國香草冰淇淋，第一口感覺是100分
11:10
by the time you're down to the sixth taste, it's gone.
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到你繼續吃到第六口時，這愉快的感覺已經消失了
11:15
And, as I said, it's not particularly malleable.
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而如我所說的，它不很能夠修改
11:19
And this leads to the second life.
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這導致第二種生活
11:22
And I have to tell you about my friend, Len,
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我必須談我的朋友，連先生
11:24
to talk about why positive psychology is more than positive emotion,
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要說明為什麼正面心理學不僅只是正面情緒
11:30
more than building pleasure.
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不僅只是增進愉快
11:32
In two of the three great arenas of life, by the time Len was 30,
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在連兄30歲時，生活三大領域中的兩個
11:36
Len was enormously successful. The first arena was work.
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他已經非常成功，第一個領域是工作
11:42
By the time he was 20, he was an options trader.
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在他20歲時，他就是期權的交易員
11:44
By the time he was 25, he was a multimillionaire
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在25隨時，他已經是百萬富翁
11:47
and the head of an options trading company.
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並是一家期權交易公司的總管
11:50
Second, in play -- he's a national champion bridge player.
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第二，在遊戲方面，他的橋牌打到全國冠軍賽
11:56
But in the third great arena of life, love, Len is an abysmal failure.
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但在生活的第三個領域，愛這方面，他是個徹底的失敗者
12:02
And the reason he was, was that Len is a cold fish.
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原因是他是個冷酷無情的人
12:08
(Laughter)
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(笑聲）
12:10
Len is an introvert.
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連兄是個內向的人
12:14
American women said to Len, when he dated them,
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在約會時，美國女性對他說，
12:18
"You're no fun. You don't have positive emotion. Get lost."
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你沒有趣，你沒有正面情緒，走開。
12:22
And Len was wealthy enough to be able to afford a Park Avenue psychoanalyst,
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連兄有錢可以付擔得起看紐約公園大道的心理分析醫生
12:28
who for five years tried to find the sexual trauma
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醫生在5年期間試圖找出他在性慾上的障礙
12:32
that had somehow locked positive emotion inside of him.
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認為是這將他的正面情緒封鎖住
12:35
But it turned out there wasn't any sexual trauma.
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但結果顯示，他並沒有性慾上的障礙
12:39
It turned out that -- Len grew up in Long Island
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連兄在紐約長島長大
12:43
and he played football and watched football, and played bridge --
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他打足球，看足球賽，也玩橋牌
12:49
Len is in the bottom five percent of what we call positive affectivities.
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但他屬於最不具正面感情的5%的人
12:54
The question is, is Len unhappy? And I want to say not.
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問題是，連兄不快樂嗎？我想說不是
12:58
Contrary to what psychology told us about the bottom 50 percent
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與一般心理學告訴我們後半段的情形相反的，
13:02
of the human race in positive affectivity,
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對正面感情在下半部的人
13:05
I think Len is one of the happiest people I know.
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我想連兄是我所知的人中最快樂的之一
13:08
He's not consigned to the hell of unhappiness
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他不屬於那些不快樂的人
13:11
and that's because Len, like most of you, is enormously capable of flow.
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那是因為連兄，與你們多數人一樣，很善於專注投入
13:17
When he walks onto the floor of the American Exchange at 9:30 in the morning,
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當他早晨9點半進入美國交易所的大廳
13:22
time stops for him. And it stops till the closing bell.
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時間為他停止，直到收盤鈴聲響
13:25
When the first card is played,
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當第一張牌出手
13:27
until 10 days later, the tournament is over, time stops for Len.
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直到10天後比賽結束，時間為他停止
13:31
And this is indeed what Mike Csikszentmihalyi has been talking about,
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這是麥克一直談論的
13:35
about flow. And it's distinct from pleasure in a very important way.
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心情流暢，它與愉快有一點很重要的不同
13:40
Pleasure has raw feels: you know it's happening. It's thought and feeling.
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愉快是有感覺的：你知道它在發生，它是思考與感覺合成的
13:45
But what Mike told you yesterday -- during flow, you can't feel anything.
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但是如麥克昨天告訴你們的，在心流期間，你不會感覺什麼
13:54
You're one with the music. Time stops.
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你隨音樂流動，時間靜止沒有感覺
13:58
You have intense concentration.
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你是在高度專心的狀態
14:00
And this is indeed the characteristic of what we think of as the good life.
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而這確實是我們認為良好生活的特質
14:05
And we think there's a recipe for it,
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我們認為有達到這狀態的辦法
14:08
and it's knowing what your highest strengths are.
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那是要知道你最大的特長在那
14:10
And again, there's a valid test
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同時，有個有效的測試方法
14:12
of what your five highest strengths are.
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可以知道你最強的五個特長在那
14:15
And then re-crafting your life to use them as much as you possibly can.
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然後重新調整你的生活，盡量運用到它們
14:21
Re-crafting your work, your love,
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調整你的工作，你的感情生活
14:24
your play, your friendship, your parenting.
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你的遊樂、你的友情、你的家庭生活
14:27
Just one example. One person I worked with was a bagger at Genuardi's.
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舉個例子，我的一個研究對象在Genuardi's超市做裝袋工
14:32
Hated the job.
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她恨她的工作
14:34
She's working her way through college.
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她半工半讀完成學院教育
14:37
Her highest strength was social intelligence,
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她的最大特長在社交智慧
14:40
so she re-crafted bagging to make the encounter with her
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所以她調整裝袋工作變得適合她
14:45
the social highlight of every customer's day.
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要成為每個客戶當天的社交亮點
14:47
Now obviously she failed.
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很明顯的這是辦不到的
14:50
But what she did was to take her highest strengths,
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但她做的是應用她最大的特長
14:53
and re-craft work to use them as much as possible.
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調整工作以盡量運用她的特長
14:57
What you get out of that is not smiley-ness.
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妳從其中得到的不是笑臉
14:59
You don't look like Debbie Reynolds.
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妳看起來不像黛比蕾諾那樣
15:01
You don't giggle a lot. What you get is more absorption.
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妳不常微笑，但妳得到的是更多的滿足
15:06
So, that's the second path. The first path, positive emotion.
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這是第二條路，與第一條路正面情緒不同
15:10
The second path is eudaimonian flow.
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第二條路是幸福的心情流暢
15:14
And the third path is meaning.
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第三條路是意義
15:16
This is the most venerable of the happinesses, traditionally.
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這是傳統上最值得尊敬的快樂
15:20
And meaning, in this view, consists of -- very parallel to eudaimonia --
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在這觀點中的意義，它的組成與幸福感相似
15:26
it consists of knowing what your highest strengths are, and using them
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它包括知道你最大的特長在那裡，並使用它
15:32
to belong to and in the service of something larger than you are.
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為超越於你的團體服務
15:39
I mentioned that for all three kinds of lives, the pleasant life,
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我提到所有的三種生活，愉快的生活
15:44
the good life, the meaningful life, people are now hard at work on the question,
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好的生活，有意義的生活，人們現在致力於這問題
15:49
are there things that lastingly change those lives?
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有東西可以長久的改變這些生活嗎？
15:53
And the answer seems to be yes. And I'll just give you some samples of it.
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答案看來是是的，我將給你們一些例子
15:59
It's being done in a rigorous manner.
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這些是經過嚴謹的研究的
16:01
It's being done in the same way that we test drugs to see what really works.
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它與測試藥品是否有效有相同的程序
16:06
So we do random assignment, placebo controlled,
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我們用隨機指派、藥劑控制的研究方法
16:11
long-term studies of different interventions.
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長期研究不同的調控方法
16:14
And just to sample the kind of interventions that we find have an effect,
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並只採我們發現有效果的調控方法
16:18
when we teach people about the pleasant life,
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當我們教人們愉快的生活時
16:22
how to have more pleasure in your life,
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如何在生活中獲得更多的愉快
16:24
one of your assignments is to take the mindfulness skills, the savoring skills,
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其中一個你指派的工作是需要使用心思的技巧，有風味的技巧
16:30
and you're assigned to design a beautiful day.
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你被指派要設計美麗的一天
16:34
Next Saturday, set a day aside, design yourself a beautiful day,
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下一個周六排出一天，替你自己設計美麗的一天
16:39
and use savoring and mindfulness to enhance those pleasures.
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運用心思與風味以強化愉快程度
16:43
And we can show in that way that the pleasant life is enhanced.
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我們可以這樣顯示愉快的生活程度增加
16:50
Gratitude visit. I want you all to do this with me now, if you would.
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感恩的訪問，我希望現在你們都與我一起做這個，如果你願意
16:56
Close your eyes.
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閉上你的眼睛
16:58
I'd like you to remember someone who did something enormously important
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請你回憶一個曾經對你有重大幫助的人
17:06
that changed your life in a good direction,
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那改變你生命朝好的方向發展的人
17:10
and who you never properly thanked.
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而你沒有適當的表達過謝意的
17:13
The person has to be alive. OK.
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這個人現在必須還活著，好
17:16
Now, OK, you can open your eyes.
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現在，好，你可以張開眼睛
17:18
I hope all of you have such a person.
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我希望你們都有這麼一個人
17:20
Your assignment, when you're learning the gratitude visit,
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在你學習感恩訪問時的指定作業
17:24
is to write a 300-word testimonial to that person,
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是寫一封300字的感謝信給那個人
17:28
call them on the phone in Phoenix,
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打電話給在遠地方的他們
17:31
ask if you can visit, don't tell them why, show up at their door,
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問是否可以訪問他，不用告訴他們為什麼，就到他們家門口
17:36
you read the testimonial -- everyone weeps when this happens.
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你就讀感謝信，此時每個人都會流淚
17:42
And what happens is when we test people one week later, a month later,
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發生的是，在一周後、一個月後我們測試這些人
17:46
three months later, they're both happier and less depressed.
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三個月後，他們兩人都較快樂也較少沮喪
17:52
Another example is a strength date, in which we get couples
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另一個例子是特長約會，我們找幾對的人
17:56
to identify their highest strengths on the strengths test,
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在特長測試中辨認出他們的最大特長
17:59
and then to design an evening in which they both use their strengths,
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然後設計一個晚上，讓兩人都展現出他們的特長
18:05
and we find this is a strengthener of relationships.
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我們發現這會強化他們的關係
18:08
And fun versus philanthropy.
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在樂趣與慈善活動的比較方面
18:10
But it's so heartening to be in a group like this,
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參與像TED這麼一個團體是很令人振奮的
18:13
in which so many of you have turned your lives to philanthropy.
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在這團體中許多人都已經從事慈善活動
18:17
Well, my undergraduates and the people I work with haven't discovered this,
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我的大學部學生及研究對象沒有經過這種的活動
18:20
so we actually have people do something altruistic
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所以我們有真心為他人而做事的人
18:24
and do something fun, and to contrast it.
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純粹為樂趣而做事，與它對比的
18:27
And what you find is when you do something fun,
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你會發現在你做有趣的事時
18:30
it has a square wave walk set.
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它有如方形波過去就沒了
18:32
When you do something philanthropic to help another person, it lasts and it lasts.
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但當你做善事幫助別人時，它則會一直持續下去
18:38
So those are examples of positive interventions.
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這些是正面調控的例子
18:42
So, the next to last thing I want to say is
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持續長久之外我想說的是
18:47
we're interested in how much life satisfaction people have.
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我們想知道人們的生活滿足程度
18:50
And this is really what you're about. And that's our target variable.
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那是關係你的，是我們的目標變數
18:54
And we ask the question as a function of the three different lives,
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我們提出的問題以三種不同的生活而不同
18:58
how much life satisfaction do you get?
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你的生活滿意程度如何
19:00
So we ask -- and we've done this in 15 replications involving thousands of people --
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所以我們問--我們已經對數千人重複做這15次
19:06
to what extent does the pursuit of pleasure,
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追求愉快
19:08
the pursuit of positive emotion, the pleasant life,
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追求正面情緒，愉快的生活
19:12
the pursuit of engagement, time stopping for you,
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追求專心投入，時間為你停止
19:15
and the pursuit of meaning contribute to life satisfaction?
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追求有意義的生活，會增進生活的滿意度到什麼程度嗎？
19:19
And our results surprised us, but they were backward of what we thought.
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我們的結果令我們驚訝，它與我們想的相反
19:23
It turns out the pursuit of pleasure has almost no contribution to life satisfaction.
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它顯示追求愉快對生活的滿足幾乎沒有幫助
19:28
The pursuit of meaning is the strongest.
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而追求生活的意義則幫助最大
19:31
The pursuit of engagement is also very strong.
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追求投入的生活也很有幫助
19:35
Where pleasure matters is if you have both engagement
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愉快的影響，只是在你有投入的生活
19:39
and you have meaning, then pleasure's the whipped cream and the cherry.
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及生活有意義後，然後愉快是錦上添花
19:43
Which is to say, the full life -- the sum is greater than the parts, if you've got all three.
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這也是說，三種都有的全面性生活，它的總和是大於三個各別的
19:51
Conversely, if you have none of the three,
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相反的，如果你三個生活都沒有
19:54
the empty life, the sum is less than the parts.
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這空虛的生活，總和是小於各部分
19:56
And what we're asking now is
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我們現在關心的是
19:58
does the very same relationship, physical health, morbidity,
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相同的關係、身體健康、病態
20:02
how long you live and productivity, follow the same relationship?
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你的壽命長短與生產力，會隨這關係而定嗎？
20:07
That is, in a corporation,
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就是，在一家公司內
20:09
is productivity a function of positive emotion, engagement and meaning?
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生產力是隨正面情緒、守約及意義而變化嗎？
20:16
Is health a function of positive engagement,
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健康是隨正面投入而變嗎
20:19
of pleasure, and of meaning in life?
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或因愉快及生活的意義而變
20:21
And there is reason to think the answer to both of those may well be yes.
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有理由相信答案是它們可能都有關
20:28
So, Chris said that the last speaker had a chance to try to integrate what he heard,
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克里斯說最後一個演講人有整合前面演講的機會
20:35
and so this was amazing for me. I've never been in a gathering like this.
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這對我是很棒的經驗，我沒有參加過這種集會
20:41
I've never seen speakers stretch beyond themselves so much,
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我沒有看過演講人可以這麼延伸內容
20:44
which was one of the remarkable things.
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這是個很特別的事
20:47
But I found that the problems of psychology seemed to be parallel
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但我發現心理學的問題與其他東西類似
20:51
to the problems of technology, entertainment and design in the following way.
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與科技、娛樂及設計的問題有如下的類似
20:56
We all know that technology, entertainment and design
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我們都知道科技、娛樂與設計
21:00
have been and can be used for destructive purposes.
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可以，也曾被應用於破壞性的目的
21:06
We also know that technology, entertainment and design
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我們也知道科技、娛樂與設計
21:10
can be used to relieve misery.
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可以被應用於減緩苦痛
21:13
And by the way, the distinction between relieving misery
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同時，消減苦痛
21:17
and building happiness is extremely important.
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與增進快樂的差異是很重要的
21:20
I thought, when I first became a therapist 30 years ago,
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當我30年前成為臨床醫師時，我想
21:23
that if I was good enough to make someone not depressed,
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假如我是夠好，能使一些人不致於沮喪
21:29
not anxious, not angry, that I'd make them happy.
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不致憂愁、不生氣，那麼我就會使他們快樂
21:35
And I never found that. I found the best you could ever do was to get to zero.
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但我從沒有達到這個，我發現你最多能做的是達到零點
21:40
But they were empty.
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但那就是空的
21:42
And it turns out the skills of happiness, the skills of the pleasant life,
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那顯示快樂的技巧、愉快生活的技巧
21:47
the skills of engagement, the skills of meaning,
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投入的技巧、意義的技巧
21:50
are different from the skills of relieving misery.
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與減輕苦痛的技巧不同
21:54
And so, the parallel thing holds
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所以類似的現象也一樣存在於
21:57
with technology, entertainment and design, I believe.
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科技、娛樂及設計，我相信
22:01
That is, it is possible for these three drivers of our world
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就是，有可能我們世界中這三個驅動力量
22:08
to increase happiness, to increase positive emotion,
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可以增加快樂、增進正面情緒
22:14
and that's typically how they've been used.
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那是我們一直都這樣使用它們
22:16
But once you fractionate happiness the way I do --
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但一旦你跟我一樣分解快樂時
22:19
not just positive emotion, that's not nearly enough --
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不止是正面情緒--那是不夠的
22:22
there's flow in life, and there's meaning in life.
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生活中有心流，生活中有意義
22:25
As Laura Lee told us,
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就如羅拉里告訴我們的
22:27
design, and, I believe, entertainment and technology,
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設計，及我相信娛樂與科技
22:31
can be used to increase meaning engagement in life as well.
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也可以被用於增進生活中的意義與投入
22:35
So in conclusion, the eleventh reason for optimism,
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所以在結論中，樂觀的第11個理由
22:39
in addition to the space elevator,
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在太空電梯之外
22:43
is that I think with technology, entertainment and design,
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是我認為科技、娛樂及設計
22:48
we can actually increase the amount of tonnage
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我們可以大量的增進
22:52
of human happiness on the planet.
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地球上人們快樂的程度
22:54
And if technology can, in the next decade or two, increase the pleasant life,
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如果科技在未來10到20年能增進愉快的生活
23:00
the good life and the meaningful life, it will be good enough.
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好的生活及有意義的生活，它是夠好的
23:04
If entertainment can be diverted to also increase positive emotion,
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如果娛樂能夠被引導到增進正面情緒
23:10
meaning, eudaimonia, it will be good enough.
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增進生活意義、快樂，那就是夠好的
23:14
And if design can increase positive emotion,
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如果設計能夠增進正面情緒
23:20
eudaimonia, and flow and meaning,
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幸福感、投入及意義
23:23
what we're all doing together will become good enough. Thank you.
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則我們大家所正在做的，將會成為夠好的，謝謝
23:28
(Applause)
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（鼓掌聲）
ABOUT THE SPEAKER
Martin Seligman - PsychologistMartin Seligman is the founder of positive psychology, a field of study that examines healthy states, such as happiness, strength of character and optimism.
Why you should listen
Martin Seligman founded the field of positive psychology in 2000, and has devoted his career since then to furthering the study of positive emotion, positive character traits, and positive institutions. It's a fascinating field of study that had few empirical, scientific measures -- traditional clinical psychology focusing more on the repair of unhappy states than the propagation and nurturing of happy ones. In his pioneering work, Seligman directs the Positive Psychology Center at the University of Pennsylvania, developing clinical tools and training the next generation of positive psychologists.
His earlier work focused on perhaps the opposite state: learned helplessness, in which a person feels he or she is powerless to change a situation that is, in fact, changeable. Seligman is an often-cited authority in this field as well -- in fact, his is the 13th most likely name to pop up in a general psych textbook. He was the leading consultant on a Consumer Reports study on long-term psychotherapy, and has developed several common pre-employment tests, including the Seligman Attributional Style Questionnaire (SASQ).
Martin Seligman | Speaker | TED.com