哈佛大学幸福课笔记positive_psychology
哈佛积极心理学幸福课
哈佛积极心理学幸福课【中英文实用版】英文文档：Harvard"s Positive Psychology Course on HappinessHarvard University offers a popular course on positive psychology, which focuses on the study of what makes life worth living.This course delves into the factors that contribute to happiness and well-being, providing valuable insights for students seeking to improve their own lives.The course covers various topics, including the science of happiness, positive emotions, strengths and virtues, relationships, and meaningful activities.Students learn about the latest research in the field of positive psychology and explore practical strategies for enhancing their own well-being.One of the key aspects of the course is its emphasis on self-reflection and personal growth.Students are encouraged to explore their own values and beliefs, and to identify their strengths and areas for improvement.Through assignments and discussions, they develop a deeper understanding of themselves and learn how to apply positive psychology principles to their daily lives.The course also provides practical tools for stress management and resilience, helping students to navigate life"s challenges with greaterease.By the end of the course, students gain a comprehensive understanding of the principles of positive psychology and how to apply them to their own lives to achieve greater happiness and fulfillment.中文文档：哈佛积极心理学幸福课哈佛大学的这门积极心理学课程非常受欢迎，它专注于研究什么让生活更有价值。
哈佛大学幸福课第22课中英文双语笔记
哈佛大学幸福课第22课中英文双语笔记Harvard learning challenged association 哈佛学习障碍协会And we are hosting a forum inspired by this class受到这门课的启发，我们将举行非一个论坛Entitled learning disabilities 名叫学习缺陷Learning challenges and positive psychology 学习障碍和积极心理学A lot of student on campus are registered with learning disabilities很多校内学生都有学习缺陷And even more have learning challenges有些甚至有学习障碍Which can include a difficulty studying or chronic procrastination包括学习困难和长期拖延症Also ,a lot of learning disabilities 而且，很多学习障碍Are associated with higher rates of depression and low self-esteem都与抑郁症高发率和低自尊有关So in this forum ,we hope to ask questions like 所以在这个论坛上，我们会问“how can we think positively about learning disabilities?"如何积极看待学习障碍？And "how can we use positive psychology我们如何用积极心理学To further explore this field of studying?"进一步探索这片研究领域？All aree,whether you have learning challenge 欢迎大家参加，不管是你有学习障碍or your friend does还是你的朋友or you just have a tough time studying 或者你最近遇到学习困难or you are just interested或者你只是感兴趣Please e and join us.都请来参加it's convenient time 时间很方便one week from now,Tuesday 11:30 一周后，星期二11点半at the Adams House Conservatory 地点是Adams宿舍音乐院which is between the entrance and the dining hall of Adams House 就在入口和Adams宿舍的食堂中间So mark your calendars记住在日程表上标出来了It should a good discussion.we hope we'll see you there.这会是一次很愉快的讨论，希望到时候能见到大家Thank you so much.非常感谢My name is Holly.我叫HollyAnd I'm the president of an organization on campus 我是校内一个协会的主席called the Leadership Institute an Harvard College这个协会叫做哈佛大学领导才能协会And David and I want to just quickly mention what the club does David和我想简单跟大家介绍一下我们的协会One of our founders actually is one of your TFs-John Deutch 我们的一位创立人就是你们的助教John Deutchover here helped get the group started a few years back他几年前开始创立这个协会So very briefly what the club has-forming programs 简单来说，我们的协会组织各种活动all aimed up promoting leadership on campus旨在提高校内学生的领导能力We have a development program where we bring in speakers 我们有一个发展活动，在这个活动里，我们会请人to work on workshops and interactive seminars 在研讨会和互动会上演讲that help all of us on really useful skills 教会我们真正有用的技巧like running a meeting and negotiation and public speaking 例如主持会议，谈判，公众演讲They are all free and open to all undergraduates这些活动对所有本科生免费开放We also enable collaboration between student presidents,我们还会举行午餐会和讨论，让学生主席chief editors,总编辑captains on campus through luncheons and discussion forums校园队长进行合作We have an outreach program where we train Harvard undergraduates 我们还有一个拓展计划训练哈佛本科生as instructors for leadership curriculum当领导才能课程的讲师And we run a one year program on Saturdays 我们有一个长达一年的活动，每周六举行with middle school students here at Cambridge是和我们这里的Cambridge中学生一起参加的And lastly,we are starting a student leadership focused magazine 最后，我们正在成立一份专注于领导才能的杂志that will be distributed in the future在将来不久就会发行Hey guys,My name is David Tebaldi大家好。
哈佛幸福课英文笔记
2012/8/3 lesson 1Positive psychologyTeacher:TalIntroPos psy is popular and it really works(Self help movement lacks substence, over-promising and low-delivering)My aim is to create a bridge between the ivory tower and mainstreet(to bridge the gap)----science that works,theories that can be appliedRequirements:1.Anonymous emails2.Raise your hand if you had any problem3.Active note-taking(write down what you think is significant)We need “time-in”, that means to stop for a moment and look inward(quiet times), to embrace stillnessIt’s unecessary to fill in all the gaps(Indian appreciate absence of words)PP Background---from humanistic psychology (the third force)Three forces:1.behaviorism(Skinner)regard huaman as a box(H: we have soul and spirits)2.Psychoanalysis(Freud,Jung)(H:ask for more dignity and morality)3.humanistic psychology(a reaction to behaviorism,lacks specific theories) Abraham Maslow:the first one claim that we should research on kindness and goodness and optimismKaren Horney:look at the fine qualities and cultivate themAeron Antonovsky: “Salutogenesis”(the origin of health)Next stage:Martin Seligman:the father of PP(2 aims),Ellen Langer,Philip StoneThe story of a form(it’s the shape of the container, or you interpretation of life that counts,it’s all about “transformation”)The story of Michelangelo:to chip away the excess stone, to get rid of barriers and limitationsTo make common sense more common, nothing new but “reminding”Self-actualization, fulfiling our potential, chip away the limitationsWe’ll bring up more question marksAt the end of this course just tell me the changes on you, what you are doing differentlyQ1:Am I happy?Happiness resides in a continuum(no definite definition of happiness or unhappiness), the question, however, is “How can I be happier?”2012/8/4 lesson 2Words before the class:The class is for everyone, not just for people who are unhappyNot everything works for you,make a choiceYou’ll have to hand in the response paperLet’s welcome Deb Levy from extension schoolWhy do we focus on pos psy?People have been spending too much time on negative studies(21:1), these are things what doesn’t work.At the same time, more and more depression, neurosis and suicide happens. For example, 47% Havard students have experienced depression of not functioning during last year.3 reasons1.What works or what we focus on rather creates reality2.Being happy is not just the negation of unhappiness3.The most effective way of prevention is to focus on the positiveNow next one, how do we focus on what works?A research in 1980s:Why do some people succeed despite the unfavorable circumstances?Pos psy begin to study on these people.(resilience, an ability to adapt to the environment, was found in this way. And it works for everyone.)From the pathogenenic model to the salutogenenic modelA person constantly think about his weaknesses can’t succeed. We have to ask ourselves: what am I good at? To draw attention to the positive things, we had to raise up such questions from time to time.In a word: questions create reality.My role model:Marva CollinsHow can we keep students in school?(in Chicago)Call up self-confidence and self-esteem by repeating remindingSee the seed greatness in children2012/8/5 lesson 3Review the 3 reasons(supplement):2.If we take away all the negative factors, will we be happy?It’s like the relationship between food and your tase sense.People nowadays are in “comfortably numb”or “quiet desperation”.4.Our aim is to cultivate the capacity to resist the nagative effects or to strengthenour immune system.Premises(5)1.Bridge building Vs. Division and separationLet’s begin with bridge buildingHow is academia related to us?The story of young students: idealism is not enough(many people have no access to psychological theories, let alone apply them)Identical twins, even brought up in different circumstances, have the same character and same degree of happiness. Genes do matter a lot, but in this case we also see that internal factors(psychological, or character) play an extremely important role in wellbeing. Charaters are basically determined by genes, but can be changed.We can not exclude the average or why most people fail, but let’s also focus on those “best examples”.Human nature will be sold short when we only study the average(Abraham Maslow).The Cambridge-Somerville Youth Study Psychology”,started in 1930sChose 250 kids from an at-risk population, 5-year- intervention, got academic help from the best doctors and professors(best treatment,psychological)The control group, also 250 kids40 years follow-upThe results were shocking:Juvenile offenses—no differenceAdult offences—no differencePhysical health and mental health—no differenceAlcoholism---significantJob status---significant(the white collar jobs)But things in control group were much better, that means intervention did more harm than good(wasn’t practical).2012/8/6 lesson 4Last time we’ve talked about a famous research, and through this I want to tell you is that only passion is not enough, we need to be the realistic idealist, to research on what works.2.Change is possible Vs. Change is illusiveCan I make a difference?---Most people underestimate their ability to bring about change.“All history is a record of the power of minorties, and of minorities of one.”(by Emerson)All change begins in the mind of single person or a small group.And then it expand. How does it expand?How change happens?---change happens exponentially(connections create a “butterfly effect”, just like smiles are contagious)3.Internal factors primarily determine happiness Vs. Happiness is primarily a function of external circumstancesMany scientists use “objective measures”, for example,scan our brain.Extreme circumstances make very little difference to our wellbeing(and can’t last long, soon it will return to the base level).Once our basic needs are met, too much wealth can’t make a difference.If we lower our expectations, we’ll probably be happier. But it’s whether we had right or wrong expectations that determines our wellbeing.We need to change our perception, our mental state, and our interpretation about the world.Internal factors do matter, and we need transformations.4.Human nature must be obeyed Vs. Human nature must be perfectedSo,can human nature(instinct, desire,ect) be changed?2 opposite visionsActually our nature cannot be changed but rather be guided(in other words, it’s managable).The difference between the saddest and the happiest is their ability to recover.And our psychological immune system strengthens when we give ourselves the permission to be human.“God, grant me the serenity to accept the things I cannot change;the courage to the things I can change;and the wisdom to know the dfference.”This wisdom can be learned throughout the semester.Then,what it really means to give ourselves the permission to be a human?Now I want to do a group meditation.Try to understand it, not only in cognitive level of the research but also to experience on the visceral emotional level.Try to remind yourself of it once or twice a day and allow others to do so---you deserve it.2012/8/7 lesson5and6an organization----Teach For AmericaJust apply, give yourself an opportunity, our school needs you.I’ll introduce two friends, supporters of pos psy.And they will give a brief presentation about the Masters of Applied Positive Psychology at University of Pennsylvania(the only and the first).5.Happiness is and ought to be our ultimate endVS.Happiness should be asecondary pursuitWhy should we have happiness as our hightest end, as our chief concern?Positive emotions have an evolutionary reason,beyond just making us feeling good, it’s about building capacities(immune systems, ect).---by Barbara FredricksonWhen you are under negative influences, your consciousness narrows and constricts, entering a downward spiral, a vicious cycle.Postive emotions can bring us from the downward spiral to the upward spiral. Pursuing my happiness, isn’t that selfish? But selfishness is not identical to immorality.1.happiness is a positive sum game(not zero or negative), for happiness iscontagious, it’s like passing on light.2.people who experience a lot,all the ups and downs, but overall work on happinessand become happier and happier,have better relationships. More generous, more tolerant.(not people who are “always happy” )3.helping others is also helping ourselves(both happy)selfishness is part of our naturea story of Gandi--- “Be the change you want to see in the world.”Most people do as what you do rather than what you say(also apply to leadership). The best way of spreading happiness is to work on your own happiness, then you’re leading by example.BeliefA story of Roger Bannister,a runnerNo runner can run 1 mile for under 4 minutes before.He used to be a doctor, but eventually succeed.It became known as the “dream mile”. In following years, this result has always been improving.---Beliefs do matter a lot.PygmalionThis theory is commonly used in the field of education.It works---beliefs as self-fufiling prophecies.(lesson6)The situation is powerful,but can we also create a powerful, positive sitatution to bring out the best in people?The answer is yes.Priming can be done in the conscious or subconscious level, it means planting a belief or a word.People who were primed with “old words”behave exactly like an old person, that’s subconscious.The priming study is also related to iceberg principle, that when you’re measuring a phenomenon, you’re changing the phenomenon as well as changing yourself.So by researching the positive we’re also priming ourselves.Most of these theories come from the self help movement, our mind creates the world “Whatever your mind can conceive and believe, it can achieve.”.(the law of attraction)Such powering words appeal to many people.But is the meassge right?--- It draws on a truth and blows it out of proportion(not create, but”co-create”) Albert Bandura, reading task for this week.He thinks that people with strong beliefs produce their future rather than simply foretell it.And this ability can be learned, we can transform our “form”.In other words,“self concept is destiny”the famous Placebo effect---“With beliefs alone, they cured themselves.”(<Timeless Healing>)What mediate between beliefs, expectations and actual performance in the real world? ---2 mechanism1.motivation2.the notion of consistency or congruenceWe all have a mental schema of the world(what the world should be),and this is inside.Things take place in the outside world.The inside & The outsideMind likes consistency or congruence between the inside and the outside, if not, we’ll experience a dissonance(not feeling good).---Either change the reality or change or mind.When there is a dissonance, the first thing we can do is to update the schema.The second, ignore or discard the external information.The third,seek confirmation(these two backup the schema)The fourth, change the reality.Edison’s story---I believe and I’ll work even harder(most creative, also failed the most times)Learn to fail, or fail to learn.Setting goalsShort term goals are equally imporatnt to long term goals.Pessimists:short-realistic----long-realisticOptimists:short-unrealistic----long:realisticPes are too realistic that they have low levels of belief, they don’t think they’ll do well.Opt can learn from mistakes, until they bring the unrealistic reality to the realistic, to match their beliefs, in long terms they succeed.There’re also detached(blind) optimistsSo how can we tell from the realistic and the unrealistic?Believe and at the same time realize the reality.Do high expectations lead to disappointment?William James:self-esteem=achievements/expectationsHigh expectations will hurt our self-esteem.Last time we talked about the ups and downs, and there’s a base level.For one with higher expectations, his or her base level increases.2012/8/8 lesson7How can we raise that base level?coping(base level going up, not around a parellel line)how can we be an optimist?1.take action, to put ourselves on the line.Constantly prasing will hurt self-esteem, hurt the motivation of studentsWe should be more discerning with praise, and praise in right way.Not to dare is to lose oneself. Give ourselves an opportuinity to fail.2.imagination or visualization.When we see something, there’re certain neurons in our brain that are firing, they take the shape of it. Even if we close our eyes, we can still see it.When I’m imaging success, I’m in fact fooling my mind.---Subconscious mind d oesn’t know the difference between the real thing and the imaginary thing.If I imagine success, and the mind doesn’t like inconsistencies,it will bring up the external reality to match this internal schema(the imagination is not just about the result, but also the process).Best example---Martin Luther King<I have a dream>3.congnitive therapy(most effective therapeutic intervention)Basic premise:thoughts drive emotionWe should firstly make a change in the level of congnition(restore rationality).3 “M”s(irrational thought, distort of the reality)Magnify(exaggerate what happens, over generalize)Minimize( “tunnel vision”---only care about the minority)Making up(personalize or blame,emotional reasoning)FocusChange our focus, change the questions,and change the reality.The benefit-finder focus on what works, looks on the bright side of life,finds the miracle in the common.Congnitive reconstruction is about learning to interpret things optimistically.Stuff happens, we can either let it pollute or make fertillizer out of it.Much of what happens, we co-create with the reality.2012/8/9 lesson 8and9(leeson8)Last time I told my story in two perspectives: fault-finder and benefit-finderThe difference between them is that the benefit-finder understand that it’s possible to make the best of things that happen--- give himself the permission to fail,and things will turn out fine.Those who perceive benefits of the trauma were physically and psychologically healthier.The media does focus to the great extent on the negative.But the media doesn’t just report reality as it is, it highlights certain aspects of reality(bias towards the negative).Media creates cognitive distortions and actually make us become pessimists.We need to correct for that, and to counter.We need to realize there’s always something real to appreciate.Single sentence of appreciation can give us strength to go on(it has to be genuine).Art is important in changing our internal schema.“Fiction is more important than history.”----Aristotle(fiction depict life as it can or ought to be)If we don’t highlight the good, the good will depreciate---this is what pos psy does. It’s a good thing to adapt(when faced with the negative).But on the other side, when we adapt we take daily things (family, friends, etc.)for granted, then we cease to appreciate.We began to appreciate life when there’s tragedy.Kids will visualize the words, so they find everything interesting.My model:my grandmother, a true benefit-finder(lesson9)My grandmother she wasn’t ignoring what wasn’t working, however, at the same time, she refuse to ignore the positive.What she insisted on was staying real,being connected to what was around her.Why are not more people benefit-finders?One factor is the media.---how do we counter that?1.have good news channels2.have more inspiring art3.not wait bad things to happen for us to be grateful(being grateful means we don’ttake things for granted)bring this paper with you that there’s still something beautiful in our life(the gratitude exercise) .The key of expressing gratitude is not just a thank-you note.Don’t take it for granted that they know your gratitude, just do it, make it ritual.By expressing gratitude you create a win-win mode.How do we express our gratitude ?An experiment:the worst and best things in your lifeWrite or talk about them---a lot betterThink over them---worse(still ,internal ,downward spiral )Permssion to be human:we give ourselves the permission to experience the emotions---Share the experience , write about it.Vietnam war deeply hurt the soldiers because this war is not popular and they didn’t talk about it openly when they came back to America .They just replay it in their mind over and over again---situation gets worseThe survivors of Israel holocaust talked about it with their friends and family.“To live and die in gratefulness if in no other virtue .”“Gratitude is not only the greatest of all virtues , but the parent of all others .”by CiceroChoose one topic and prepare for an presentation or the final project (through stories ).Have references to research ,you can have film clips , PPTs , etc.ChangeHow is change possible ?Let’s begin with <how does change look like> ?The brain actually does change(neurons develop and grows ) .How do we use our brain ?There are millions of channels. Everytime a connection is made between the neurons , the channels grow(they will shrink when in no use ), just like water flows towards the channels we have built before .So our experience is much more likely to gravitate to already established neural pathways and strengthen it further rather than create a new pathway .This is what habits are ---when something is reinforced over and over again , it becomes a habit .When you do something for thousands of times , you don’t need to think about it, it’s automatical .That means you have already groove it(build a pathway ) .Many athletes and instrument performers, their brains actually change its shape . There are both healthy and unhealthy pathways .Next time we will talk about 2 way of change :Gradual and radical .2012/8/10 lesson 10Change is not a quick-fix. We need to do a lot of things for preparation, and we should be able to last the change.The beliefs in quick-fix is one of the reasons why there’re so many depressions(they think there must be something wrong with themselves---even quick-fix cannot cure me ) .A research :Those individuals who rated the positive traits high(consider them important )were less likely to change the negatives.This is because they associate the two traits together, they are afraid of losing their advantages .People who are gullible(easily believe in others ) worry if they discard their gullibility they wouldn’t be so trust-worthy(let others believe in them ).Such connections are very common :rigid ---serious fault-finding---realistic anxious---responsibleWhat if I want to keep one, not the other?---We need to get better understanding of these characteristics, they can be separated. Consider what you want to get rid of and what you want to keep.6 approaches to changeHabit is like a flood, we have to use as much as approaches to fight against it.3 factors about the variance of happiness1.genetic range(50%), we can make full use of it(no use , no effect )2.external circumstances(10%)3.intentional activities(how we interprete the world, what we focus on )---these areessentially our ABCs, this is where meaningful change comesA---affect, emotion , the heartthe gradual change: mindful meditation(most powerful , for bringing about calm and equanimity).Cultivating mindfulness can lead to the discovery of deep realms of relaxation,calmness and insight within yourself.The path to it is in your own body, and mind and your own breathing(being present ). (an exercise )“mindfulness means seeing things as they are without trying to change them , the point is to dissolve our reactions to disturbing emotions, being careful not to reject the emotion itself ”The acute change: post-traumatic stress disorder(PTSD)It has consequences on the way our brain functions in a instance , very often it will last for the rest of our lives(not only hurt, but also growth).Don’t ruminate about the hurt, share it with others(example of Vietnam war ).So can a positive experience create a positive channel that will lead to a permanent increase in wellbeing?(hypothesis,very little research )Is peak experience a shock treatment of ecstasy ?---Women after child birth(p e ) is more confident, generous, and happier.How can we get peak experience?1.permission to be human2.mindfulness(being present )3.intersts4.timeB---behaviorhabits are behavioural patterns, thinking patterns.First change the attitude , then your mind look for consistency, then you behavior change to meet the attitude.Unless your behavior follows , or your attitude will go back.So just do it.We influence our mood through our face, that’s why actors can easily get into character.If we walk around proud, we’re communicating certain message to the environment(the same with the opposite ).2012/8/11 lesson11A research:Recruit shy , heterosexual men. Arrange for women who show great interets tothem(secretly).These men are less shy , and when told the truth afterwards, it makes no difference ---they already become outgoing.Nothing breeds success like success.Action is more important than all the preparations.When we ‘re in the comfort zone, very little change happens. If we go beyond that, we get to our stretch zone(or the optimal discomfort zone, it’s exactly where change happens), then we get to the panic zone(usually unhealthy).Freezing water ---flowing water ---boiling waterWe’d better stay in the stretch zone, but sometimes we have to get to the panic zone, for example, addiction, drug abuse.Too many people don’t have discipline for the change. But in fact very few people can get more self-discipline.---Change your focus from self-discipline to rituals.It’s essentially a paradigm shift. Self-discipline itself is not enough for success, for wellbeing , for change.“building rituals requires defining very precise behaviors, and performing them at very specific times, motivated by deeply held values”Rituals doesn’t necessarily hurt productivty or creativity（rituals create spaces）. The key is give yourself sometime to create a ritual.Maintaining a ritual doesn’t require much self-discipline, but creating a ritual does. Qive yourself no more than one or two rituals each 30 days(our self-discipline is limited ).When you are investing a lot in a certain organization, your time has to be ritualized(productive). Atheletes usually become less productive after the match season.C---cognitionCognitive Reconstruction1.Identical twins grown up in a violent family(awful childhood). They run away from home and reach the age of 30.One act exactly like his father(I have been treated this way , what do you expect me ro be ?)---passive victimthe other live a happy life(I shouldn’t be like him)---active agentradically different interpretation2.an injection(adrenalin) experiment---the interpretation of a physical symptom determines what we will feel(joy and anger are all connected to adrenalin rush )3.a game which you can choose to cooperate or competeJust different names(community game&wallstreet game)determines people’s behavior 4.How do we look at volunteering ?---regard it as a privilege, people are more willing to do volunteering work.The eureka experience/ah ha moment, there’s much misundersatnding about it .---we suudenly have this insight,no, no quick-fix,there’s whole process involved1.immersion(be unconsciously influenced,preparation)2.incubation(after immersion you do nothing, allow it to marinate )---the importance of taking time-off, because subconscious mind is making connectionsNext, evaluation, not every idea works.2012/8/12 lesson12An experiment :write about your worst experience---If we suppress the negative emotions, we also suppresses the positive.Just open up(don’t intentionally analyze, just replay),then you become healthier, both psychologically and physically.(men benefit more than women, because women usually(already)open up more and has strong support)the professor also found that people who benefited most introduced a lot of insight word----subconsciously analyzethere’re some people are better at dealing with hardships3 components of this ability1.sense of comprehensibility(ups and downs make sense to me )2.sense of manageability(I can deal with it )3.sense of meaningfulness(this failure was not in vain)The three are inter-connected.A,B,C work together, creating an upward spiral,the process itself is rewardingGoal SettingLet’s begin with theory and practice.What goals do is allow us to focus on the future.When we declare something or save something, it’s more likely to become a reality. Words create a image in our mind(help us create consistency).The attainment of goals does not lead to happiness, it’s---having a goal.In Buddhism, the state we want to reach is a state of non-attachment(something external that we desire)It’s good, but it’s unrealistic.When you’re immersed in something, you have clearer sense of direction, then we can enjoy the journey.List things you want to do,then look at things you really want to do.An imporatnt component of happiness is spirituality(the real sense of significance of something )It doesn’t matter what I choose, if I choose something that is self-concordant, for theright reason.Life is too short, only enough for us to do what we want to do.So ,carpe diem, do what you want.2012/8/13 lesson 13What are the benefits of self-concordance?1.it can make us happier, because we are pursuing something we care about2.particular goals can resolve internal conflicts(to focus)3.more likely to succeed4.trickle effect, do much better in other(external )areas5.health benefitsVIA(values in action)Identify 24 character strength(they have moral component)With these character strengths ,with value in action, our focus is on the journey(the process )Here are some questions to identify your own character strength:1.Is it the real me?(when you’re acting according to your character strengths,youfeel energized and motivated)2.When is it the real me?an exercise:Cultivating our VIA directly affects our journey, we enjoy it more.First step: identify your own character strengthsThe second:identify problems you want to solve, and see if you can use these strengths3 perceptions of work1.a jobmotivation: pay or breakperception:work is something I have to doexpectation: nothing2.a careermotivation:money and advancementperceptation:it’s a race to the topexpectation:more prestige, more power, more money3.a calling(it depends mouch more on your perception of the work)motivation: the work itselfperception: it’s about a self-concordant goal,it’s a mission, a privilege expectation: more work,a better worldyou will be more likely to find a sense of calling if you’re a leaderpeople who just look at money and power will not be happy, we have to see the value。
哈佛公开课：幸福课 第一集 笔记(April记录)
哈佛公开课：幸福课Harvard Open Course : Positive Psychology背景：“幸福课”是2010年哈佛最受欢迎的选修课是，听课人数超过了王牌课《经济学导论》。
教这门课的是一位名不见经传的年轻讲师，泰勒•本－沙哈尔。
他的课程使得他成了“哈佛红人”。
他提出：幸福，是可以通过学习和练习获得的。
”他的课程目标在于把艰深的积极心理学学术成果简约化、实用化，让学生懂得自我帮助。
第一课什么是积极心理学积极心理学课程由来首先，解释自己为什么想开这门课“因为这是我自己想上的一门课”，然后叙述自己走入积极心理学研究的过程。
——当自己刚进入哈佛，一切都仿佛很好，但他却不快乐。
于是他想解决这个问题，于是慢慢从计算机走入心理学领域。
（好棒的跨度，在国外因为想了解一样东西而跨专业好像蛮common的）然后介绍了他逐渐从8个人的讨论组到850个人的大课的过程，写到达到850人后，引起了媒体的兴趣，然后描述了媒体采访他的时候，总是提出的一个问题“你比我们想象的更内向”，作为一个joke，1米7不够资格传授快乐吗？（good joke point，并且不光是joke，是发人深思的一种现象）但点出了他最后反思而得：因为他们想给自己一个答案：为什么这个课这样流行，唯一解释就是导师乐观开朗、高大。
但他们关注错了，他们应该关注信息，而非传达者。
因为这个课程遍及全国，以及全球。
（这样引入幸福课的普及，远较直接说XX学校也开了XX好得多）各个大学开设此课程，各国政府也是，为什么？因为它有效。
幸福感这一领域，此前一直被心理自助运动统治，心理自助运动带来什么？热情外向的宣讲者，常具领袖气质，吸引大众参加他们的讲座，但常常言过其实。
（通过描述相对立的一种心理学运动来映衬积极心理学）再来说说学术界——（引入人们对学术界知之甚少，但学术界有好东西，又用了一个比较）：有多少人度过最近12期的《个性与社会心理学》？大多数人甚至不知道这是什么东西，我博士班的班主任估计过，学术期刊上一篇文章的读者只有7个人，甚至包括作者的母亲。
幸福课笔记
幸福课笔记第一集什么是积极心理学Look inside：内省是必要的心理学第一势力：行为主义，认为人是一个行为集合。
心理学第二势力：精神分析学，通过潜意识分析，决定如何改善生活。
心理学第三势力：人本主义，认为不能只靠行为观察来改善人生，人是有精神、有灵魂的。
人本主义缺乏学术严谨性，但引入了了很多精彩的理念，比如对幸福感的研究、乐观主义、善良、道德、美德、爱、两性关系、高峰体验、自我实现、移情等减法比加法更能使我们幸福。
……梭罗幸福不是一个秘诀。
我们大部分人不幸福的原因是因为总想找到一个秘诀从而永远幸福下去。
哈佛的异常卓越群体共拥的两点：一是完全相信自己，他们完全相信自己。
二是一直都在问问题，保持开放的心态不断学习。
幸福是一个过程，“我如何更加幸福”这是我们经常要问的。
第二集为什么要学习积极心理学问题缔造现实！你的关注点影响了你的认知。
种子说：种子是有潜力的，它会发芽开花结果，但必须有水的灌溉，有阳光的照耀，除去杂草，悉心照料。
自尊的六大支柱：支柱一. 有意识的生活。
支柱二. 自我接受。
支柱三. 自我负责。
支柱四. 自我保护。
支柱五. 有目的的生活。
支柱六. 个人诚实。
总结：支持自尊感对现实的信念 1. 是即是是，事实就是事实。
2. 自我蒙闭双眼不能使真变假，也不能使假变真。
3. 尊重现实（尽自己最大努力去把握它们）比漠视现实更能带来硕果。
4. 生存依赖于正确地运用意识。
忽视意识的责任不能提高自己的适应力。
5. 从原则上说，意识是可靠的，知识是可得的，现实是可知的。
第三集幸福是一种随机现象吗梭罗：大多数人都活在沉默的压抑中。
弗洛依德：“人们在舒适地麻木”。
要帮助学生与孩子：发现人生的意义；明确自己真正真正想要的；克服那些诱惑；凿掉那些束缚；坚定自己的信念；应对困难与艰辛的能力。
这些是真正的帮助，可我们在这些方面投入的资源太少。
在心理学领域，“改变是可能的”这一理念相当地重要。
要懂得如何赞美：不加区别的赞美，有时伤害大于助益。
哈佛公开课“幸福”(笔记整理)happiness
Great persons:Marvacollions Tomas SowellBook:way of the peaceful warriorClass2Abraham Maslow:The science of phychological has been far more successful on the negative than on the positive side.It has revealed to us much about man’s shortcomings,his illness,hissins,but little about his potentialities,hisvirtues,his achievable aspirations or his psychological height.It is as if psychology had voluntarily restricted itself to only half its rightful jurisdiction and that darker,meaner half.Class 3Abraham Maslow:Neurosis is a falling short of what one could have been and even one could say,of what one should have been,biologically speaking that is if one had grown and developed in an unimpeded way.Human and personal possibilities have been lost.The world has been narrowed and so has consciousness.Capacities has been inhibited.Muzafer：What you need is a superordinate goal——a goal you have carry out together,you can’t do by yourself——carry out together with a conflicting group.And that’s how over time you resolve conflicts,not just bring people together.Lykken and Tellegen:Happiness is Stochastic Phenomenon(theme)It may be that trying to be happier is as futile as trying to be taller and is therefore counterproductive.Error of average(教授认为是错的the point referred)Meslow:few in number though they be,we can learn a great deal of values from the direct study of these highly evolved,highlymature,psychologically healthiest individuals,and from the study of the peak moments of average individulas,moments,in which they become transiently self-actualized.(自我实现)CLASS 4Ralph Waldo Emerson:All history is a record of the power of minorities,and minorities of one(一个人的少数派)Extreme circumstances make very little difference to our wellbeing(幸福)What will make a difference to our levels of wellbeing is if we have right versus wrong expectations.The right expectation is to believe in change from within.It is about changing our perception(state of mind).It’s about changing our interpretation of the world,of what’s happening to us,of ourachievements,of our failures.It’s about what we choose to perceive,whatwe choose to focus on.It’s about transformation,as opposed to the external information or the external success.We will have the permission to be human.God,give me the serenity to accept the things I cannot change;the courage to change the things I can change;and the wisdom to know the difference.Class5The optimal way spreading happiness is to work on your own happiness because then you are leading by example.Be the change you want to see in the world,by example.Belief as self-fulfilling propheciesThis topic ignite my imagination.We are what we think.All that we are arises with our thoughts.With our thoughts,we make our world.Class 6Camus：In the depth of winter,I finally learned that there was within mean invincible summer.Talk is no substitute for action.People who regard themselves as highly efficacious act,think,and feel differently from those who perceive themselves as inefficacious.They produce their own future,rather than simply foretell it.Self-concept is destiny.Class 7:SorenKierkegarrd:To dare is to lose one’s footing momentarily .Not to dare is to lose oneself.We create our own reality.RlSharpe:It isn’t strange,howprinces and kings,and clowns that caper in sawdust rings,and common people like you and me,are builders for eternity?Each is given a list of rules,a shapeless mass and a bag of tools;and each must fashion your life is flown,a stumbling block or a stepping stone.Much of our experience,we cooperate.Summary:In this class,the professor told three stories about himself.god,I am so unlucky.God,I’m so lucky.so,the interpretations determine what our experiences will be.Class 8:Aristotle:fiction is more important than history.Because history depicts life as it is,where the fiction depicts as it can or ought to be.。
哈佛幸福课心理笔记
哈佛幸福课心理笔记第五课你相信，确信的东西会自信当你习惯地相像快乐的事时，你的神经系统就会习惯地令你处在一个快乐的心态。
所以，美国的心理学家威廉斯说：“无论什么见解，计划，目的，只要以强烈地信念和期待进行反复的思考，那它必然会置于潜意识中，成为积极行动的源泉。
”只要周围的人相信，确信你是优秀的，你就会真的变得优秀---这是心理学反复验证的事实。
所以，你不仅要相信自己，而且也要让周围的人对自己有信心。
如此一来，你就拥有了幸福生活的坚实基础。
要维持信心，必须要有三个条件，缺一不可：那就是积极地态度，对工作的热情和努力工作的行动。
无论是追求幸福，还是追求成功，都要相信自己的力量，努力地为之改变。
保持自信状态的三个技能：技能一：行动。
最正确的做法是不断地行动，并且在行动中不断地发现自我，对自己做出最有肯定意义的评价。
技能二：想象成功。
很多研究成果表明：在取得成功德所有因素当中，其中有56%都是由自信所决定的。
在美国曾经有一个流传很广的故事，说明想象成功对自信的影响，这个故事叫魔术手套。
（杰姆）想象成功为何如此重要呢？这是由人的大脑决定的，因为人的大脑是无法分辨出真实存在的和大脑中映像的区别。
当一个人在不断地想象成功，不断地在模仿真实的场景时，大脑就会出现相应的反应。
技能三：认知疗法。
认知疗法的理论基础是:认知决定一个人行为；当一个事件(Event)发生时，人们就会对此作出判断（Evaluation）,并且产生情绪（Emotion），继而导致行动。
比如说，当有一条鲨鱼袭来的时候，首先人们判断它是吃人的，接下来就会产生情绪上的害怕，所以就会采取行动赶快逃跑。
第六课你在关注什么，决定你能否幸福幸福取决于我们关注事情的哪一面。
幸福感取决我们选择什么来关注；幸福不是建立在我们的社会地位或银行存款等外在事物上，而是取决于我们对它的认知。
一个人看待事物的角度比客观事物本身更重要。
痛苦，在更大程度上是来自于自身对痛苦的关注，而并非痛苦这件事情本身。
哈佛幸福课读书笔记
哈佛幸福课读书笔记第1-2课成功的人的两个特性，第一是极度自信，相信自己能做的最好，能做成任何事。
第二，永远在问问题，不断在问为什么，他们是终身学习者。
这是调查了哈佛大学优等生后得出的结果，并不是瞎说的。
最好的学习就是教授别人。
第3课beliefsno one is coming。
没有人能够帮你，只有你自己，你必须自己对自己负责。
研究最优秀的人，研究精英群体，每个人都能从中受益。
第一次提出冥想，老师说自己就是个普通人，他每天冥想15-20分钟。
收入与幸福指数不相关。
不管环境发生什么事，你的幸福指数会最后回归到平常水平。
以前的幸福指数是多少，以后的幸福指数就是多少。
比如瘫痪的人，一年后还是会回到之前的幸福指数。
比如中了彩票的人。
你不能奢望找到一个好工作，升职，加薪，找到一个理想的伴侣，自己就可以永远幸福下去了。
发生这些事情，只能让你的幸福指数在某一个时间段之内达到峰值，最终还是是会回归平常。
积极心理学就是让你的幸福基线能够提高。
再次强调成功的两个重要的因素：相信自己，不断提问。
大多数自助书籍都想让你这么做。
diss成功学，讲到了《思考致富》，《秘密》这两本书。
开始还在纳闷为什么这个教授也会看这种畅销书，最后才发现他是说这些书说的吸引力法则有点太言过其实了，太强调思想，而忽略了行动。
Permision to be human. 45%的人不允许自己做个凡人。
身体挺直，注意力集中在呼吸上，集中在情绪上，想想你走出了屋子，和朋友同学打招呼。
冥想，如果你允许自己做个凡人，你想过上什么样的生活？Be the change you want to see in the world 以身作则第4课Focus暂时性的失败，不要作为永久性的失败。
悲观主义者：我早跟你说了我做不好。
睡前写下自己最感激的5件事，要比写不好的事情好的多。
关注积极的问题，不要关注消极的问题举了半小时的例子，现在社会上各种新闻媒体都在报道消极的问题，让我们的关注点也放到了消极的问题上。
哈佛公开课《幸福课》(积极心理学)有关笔记(无顺序)
话题：适应力现实教育学习பைடு நூலகம்
一、这个世界需要具有实践精神的理想主义者。据调查，成功的大学生具有强烈的使命感，想做伟大的事，让世界变得更美好。“我该怎样使这个世界变得更好？”这不是空话，无论在学术还是实践工作中，他们勇往直前，做到了了不起的事，充满热情的理想主义者，特别善良。有些人只是“自我”的一代，这一代人所关心的一切只是“我要多赚点钱”，“我要买套更大的房子”，“我要变得成功，取得更多赞誉”，“变得更有威望”。但有这种想法的人，他们的错误在于，他们只看到了这些。他们也不如有崇高使命感的人成功。二、有时，光有美好愿望，我们还是无法发挥全部潜能，甚至有些情况下造成的伤害多于帮助。理想主义远远不够，往往使对方陷入被动受害者地位，而不是帮助产生积极的主导心态。（皮格马利翁）赞扬别人，赞扬小孩，是有害的。如果没有分辨地夸奖别人，从长远角度讲，实际上害人比帮助人更多，无论是身心健康还是成功等方面。三、“如果我们对自身的培养不够，对各种人际关系培养不够，就会发生个人成长失败。”四、心理学家证实了培养乐观精神能预防儿童和成人的抑郁和焦虑，约能将他们两年内患病率减半。人类有些因素可以抵制精神疾病：勇气、面向未来、乐观、人际技巧、信仰、职业道德、希望、诚实、毅力、心胸和洞察力等。培养自身优势、培养能力、关注健康、信仰、乐观、自信等等，能更好面对生活困难。四、冥想可以极大程度上改变我们的大脑，可以帮助产生积极的情绪，而在痛苦面前变得更坚定。每周三次锻炼，每次三十分钟，效果与现有最有效的心理药物是一样的。五、相信改变是可能的。当内部（大脑的想法）与外部（现实）不一致时，我们会感觉不舒服。改变的方法：1、更新基模2、忽略外部信息3、主动寻找证据4、创造新的现实。运动员跑跑，开始都不相信4分钟跑完1公里，直到一人提出可以，并且做到，之后很快很多人都可以做到。六、学会失败，从失败中学习。史上最成功的人，通常也是失败最多的人。（爱迪生发明灯泡）七、成功别无他法，成功没有捷径。八、悲观者：短期目标、长期目标都很现实。乐观者：短期目标不现实，长期目标现实。因为乐观者的短期目标总是很乐观，如第一个提出可以4分钟跑完1公里的人。但最后他实现了，所以，长期目标就成了现实。八、高的期望导致失望。越战战俘，生存者有两个特点：1、相信能重获自由。2、看中现实，正确估计形势，正视残酷现实。九、幸福指数：曲线索自尊，面对现实/困难，而非逃离。承担失败风险。勇敢，不断尝试。十、信念即自我实现的诺言。每人都有内在的潜力。洒下阳光，种子就会发芽。十一、歌德：“对待一个人的方式，注定了这会是怎样的一个人。”对待一个人用他应得的方式，那么他就会变成那个他应该成为的人。十二、情境的力量。扮满某个角色。（老人1979年变成1959年）扮演进行自我提升的情境。十三、创造积极环境的办法，植入影像。让自己更快乐、更成功：1、找些你爱的人或是地方的照片。2、名人名言，一系列座右铭。3、书、音乐、激励你的电影。十四、是我们的思维创造了世界。《思考致富》“只要你想得到，只要你相信，你就做得到。”《正面思考的力量》“怀着梦想，全力以赴。怀着伟大的梦想并勇敢实现，怀着宏伟的期望并深信不疑。”十五、成功的秘密就是所谓有“吸引力法则”。相信就会成功。构想就会实现。勤奋是成功的必要条件。十六、有两个因素会影响成功：1、不断提出问题。2、相信自己。十七、“我们的自尊或说是自信的程度，对我们的许多方面都有深远的影响。”自尊（自信）与幸福感高度相关。“自我概念就是命运。”十八、变乐观的方法：1、行动。放手去做。2、想象。意念的力量。3、认知疗法。十九、成功三要素：1、乐观、自信、热情、爱自己所做的、努力。2、准备充分，就没什么好担心的。3、想象得了A，并想象努力学习、做题、到图书馆用功，想象过程和结果更成功。哈佛公开课——《幸福课》的听课笔记与感悟作者：清水莲子2011-6-15 18:23:12 Wednesday心情：天气：阅读数：我做梦也没有想到，我在自己小小的办公室里能听到远隔万里之外的世界名校哈佛大学著名教授的课。这都是互联网的功劳。如果时光倒回一二十年，这是不可想象的。我深为自己能健康地活到科技高度发展的今天，并能尽情地享受科技发展的成果而庆幸。说实话，此前，尽管生活和工作安逸，但我并未感到幸福，内心深入，总有一种孤独寂寞、落落寡欢之感。听这节课，我是为寻找幸福的真谛而来的。为了获得幸福，过去我看过不少有关幸福的书籍和文章，但都没有把我从郁郁寡欢的泥潭中拯救出来。冲着哈佛这所名校的声誉，也是冲着这节课的题目，我打开了“新浪”的视频。授课者在我看来是位三十多岁的男教授，英文名字叫TalBen－ShaharPh.D.，中文也可称“塔尔博士”。老师讲课用的是英文，好在有好心者将每一句话都翻译成流畅的中文并有清晰的字幕，所以听起来并不吃力。在此感谢幕后经过默默努力无私地把这节课介绍到中国来的热心人！这是一位亲切的老师，也是一位博学的老师，更是一位治学严谨的老师。听他的课，真有一种如遇春风之感。他从自己现身说法开始，谈及自己转科学习积极心理学并开设这门课的起因，告诉了听者学习的方法不在理论，而重在实践。为此，必须要像罗丹创造“大卫”那样，凿去我们身上那些妨碍我们获得幸福的多余的东西。第二节课上，塔尔老师讲了自己一次生病的遭遇。在他深夜前往医院的出租车上，他想到自己可能会不久于人世，假如生命还有一年，那在有限的人生里自己该做些什么留给他留恋的人世呢？他想到要完成一次系统地讲授积极心理学的课程。他告诉我们现在世界上研究消极心理问题的文章与研究积极心理问题的文章之比是21：1。这是一种偏差，是一个不大正常的现象。其实我们要追求幸福快乐，最好、最有效的预防痛苦的方法是，不管这心理状态是抑郁，或者焦虑，就是集中精力于陶冶积极心态。适应力是人们在面临巨大逆境或危险关头也仍保持积极的适应模式。那些后来成功的孩子其实并非智力非凡，也很普通，但他们都有良好的适应性，保持乐观，但不是那种不切实际、盲目的乐观，而是在逆境中保持乐观，他们相信事情最终会被圆满的解决。他们对生活有信心，认同生活的意义。他们中很多人都是理想主义者。我们每个人的内心深处，需要理想主义。这个重要的适应力，是与人们的幸福联系在一起的。除了信心和意义感之外，利社会行为，帮助他人，从无助的人变成有益的人，他们都很重要。我们在帮助他人时也帮助了自己，在帮助自己的时候也帮助了他人，这呈现出螺旋式上升的状态。他们的目光在自己的长处上而不是缺点。他们不忽视自己的缺点，但他们会问：我擅长什么？我真真正正擅长的是什么？《幸福课》的真正目的是就是教你真正认清自己的长处。他们认清自己的目标，以未来为导向，他们不但考虑现在事情有多糟糕，同时也在思考：五年，十年之后，我将成为什么样的人。目标设定，这是适应力很关键的问题。他们会有一个行为榜样，也会经常谈论这个榜样：我想像他一样，我想像他一样！榜样可以是身边的父母、兄弟姐妹或同学朋友，他也可以是历史人物、小说或影视剧中的一个人物，一个他可以效仿的人。榜样给予他们力量和方向感，最后，最最重要的是，他们不单独行动，懂得寻求帮助，有社会的支持。他不会说：“我自己一个人就能干。”他们说，“我很能干，我还能寻求到帮助。”因为那确实需要具有某种韧性，还有承认弱点的勇气，承认需要帮助的勇气。想想你在生活中有这一切吗？如果没有，你可以培养这一切。你每天与身边的人交谈，他可以是一两个好朋友、父母、室友，这很重要，这是适应力的头号因素。社会适应力就是鉴别出合适你的人，当你向他寻求帮助时，便会给予回应、支持你的人。人们经常问自己的缺点和不足，问自己需要改善什么，而很少去问：我的优势是什么？我的美德是什么？我擅长什么东西？如果我们问自己唯一一个或一些问题就是：我的缺点是什么，我的不足有哪些，那么，我们就那只能看到自己的缺点和不足，在我们看来，我们身上好的东西，我们的优势、热情、美德，这些美好的事物在我们的身上并不存在。一个人，如果只关注，或者主要关注自身的缺点，却看不到，也不会欣赏自身的优势、热情和美德，这样的人就不会有高度的自尊心、自信心和快乐。学会欣赏美好的事物，非常重要。我们不能把美德、成功当做理所当然。当我们对美好的东西心存感激时，好的东西会增长、增值。不幸的是，反之亦然。当我们对好的东西部感激时，把它当做理所当然时，好的东西也会贬值的。那些发愤图强的人，他们希望自我改善，希望更上一层楼，如果这样做能使你快乐，这是好事，但同时也要欣赏自己的长处、优势和美德，这也很重要。但这不等同于自恋。这是有根据的自信，有根据的、仁慈的、宽容的快乐。要过上那种生活，我们就要欣赏积极的东西。我们的关注所及深刻影响了我们对世界的体会。问题常常创造现实，理解问题的第一个要点，是我们必须理解那些问题本身。我们要树立好自己的自信心，我们要表现优秀，我们要成功。停止埋怨别人，承担起自己生活的责任。许多优秀的总裁，他们做人主要的目标是待人和善，受人爱戴，关键是把工作做好，
哈佛大学幸福课笔记positive_psychology
Silence实践活动后的最好进行内省分清楚主次第二课Resilience 适应力OptimisticA sense of meaningful FaithPro-social behaviorWhat I’m good at? Focusing on strengths★Social support ★Set goals★A role model★Question create reality. They create possibilities. A question begin a quest.Put your mind on what’s you good atTake responsibility!No one is coming. It’s up to you to make the most out of this experience.Lesson3Marva CollinsOk, it’s hard, unfair, difficult. However, it’s your own responsibility. No one is coming. It’s up to you to make that difference in your life!Collins’ way---how can we cultivate the seed of generation in our student? If we only ask “how many geometric shapes do you see on the screen?” and then, we’ll miss the children on the bus,They completely missed the seed of greatness.Questions make a difference!Most people lead lives of quiet desperation.Comfortably numb, how can we go beyond~?How can we get beyond that “quiet desperation”?幸福并不代表没有痛苦，幸福也不会自动降临。
Positive psychology
There is no better way.
If you have not failed recently,
you are not trying.
意味着行为和认识的同步改变 意味着行为和认识的同步改变 同步 行为改变
A level
认识改变
“Don’t tell me level impressed you are. B how Tell me how you are acting differently.”
有几样物品是圆形的？ 有几样物品是圆形的？ 样物品是圆形的
你问什么问题，决定你看到什 么样的世界。 Stop asking：为什么受伤的总 是我？
You are not really with the one you love!
目标是手段。当下是目的。 一心一意。 The goals are the means. The presents 全心全意。 are the ends.
• • • • • •
ቤተ መጻሕፍቲ ባይዱ
成功与幸福 如何面对失败 如何面对失败 专注 身心关系 身心关系 完美主义 完美主义 改变
2006年 他在哈佛大学开设的课程“ 2006年，他在哈佛大学开设的课程“积 极心理学” 领导心理学” 极心理学”和“领导心理学”。课程分 哈佛大学课程受欢迎率第一和第三名， 列哈佛大学课程受欢迎率第一和第三名， “最初，引起我对积极心理学兴趣 学生向学校教学委员会反馈 向学校教学委员会反馈， 学生向学校教学委员会反馈，这两门课 的是我的经历。我开始意识到，内在的 改变了他们的一生” 他是哈佛 哈佛大 程“改变了他们的一生”。他是哈佛大 东西比外在的东西，对幸福感更重要。 学历史上每学期选课人数最多的教授。 学历史上每学期选课人数最多的教授。 通过研究这门学科，我受益匪浅。我想 他在哈佛学生中享有很高的声誉， 他在哈佛学生中享有很高的声誉，受到 学生们的敬仰与爱戴，一度被誉为“ 学生们的敬仰与爱戴，一度被誉为“最 把我所学的东西和别人一起分享，于是， 受欢迎的教授” 人生导师” 受欢迎的教授”，“人生导师”。 我决定做一名教师。”
哈佛幸福公开课笔记
概述：此文章主要是对哈佛公开课幸福课的学习笔记，内容从什么是幸福、追求幸福的方式、幸福的秘诀、幸福的阻碍以及如何增强幸福感等方面进行了总结和归纳，希望能够启发您追寻幸福，让生活更加美好！第一段：什么是幸福？幸福是一个非常抽象的概念，每个人对于幸福的定义也不太相同。
在哈佛公开课的幸福课中，教授认为幸福不是一种情感，而是一种状态，一种生活中的感觉。
幸福包括了对自己和他人的满意感和积极情绪的体验。
第二段：追求幸福的方式每个人对于幸福的追求方式不同，但哈佛幸福课中提到的一点是，除了物质上的满足，人们追求幸福的过程中也必须注重自己的心理健康。
课堂上提到了如下几种方式：与他人建立紧密的互动关系、保持积极的思考、培养信任和爱的情感，以及学会控制自己情绪的能力等。
第三段：幸福的秘诀在哈佛公开课幸福课中，教授提到了几个关于幸福的秘诀。
其中最核心的一个秘诀就是：健康的人际关系是实现幸福的关键！并指出大部分人认为能够带来幸福的事情，包括金钱、名声、权力等，其实并不能真正让我们幸福。
相反，幸福更多的是与我们的人际关系密切相关的。
第四段：幸福的阻碍除了幸福的秘诀之外，哈佛公开课中还揭示了亲密关系的破裂、社会压力、财富等外部因素，以及负面情绪的贬低、自我怀疑、追求完美等内部因素，对于我们实现幸福的阻碍。
因此，我们需要时刻关注这些可能对幸福造成影响的因素，创造一个健康积极的生活环境。
第五段：如何增强幸福感除了意识到自己追求幸福和拥有幸福的方式之外，我们还需要了解如何增强幸福感。
哈佛幸福课中提出了几种方法：调整自己的相对身份、注重人际关系、掌握心理抗压能力等。
同时还提醒我们，无论幸福感怎么存在，内心需要具备一种生命力，这个生命力会让我们勇敢地携手前进，走过所有的困难和挑战。
结尾：总结通过学习哈佛幸福课，我们了解到了幸福最本质的定义和追求方式，了解到了许多阻碍幸福的因素和增强幸福感的方法。
追求幸福没有捷径，但只要能够充分利用内在和外在的环境和资源，尝试新的做法方法，每个人都能达到自己所追求的幸福状态。
《幸福的方法：哈佛大学最受欢迎的幸福课》读书摘录读书感想读书笔记
书籍信息全书名：《幸福的方法：哈佛大学最受欢迎的幸福课》英文名：《Happier: Learn the Secrets to Daily Joy and Lasting Fulfillment》作者名：[美]泰勒·本-沙哈尔译者名：汪冰，刘骏杰前言我们从《这才是心理学》中知道，心理学涉及许许多多的领域，而现在我们来学习了解一些可能对我们帮助最大的领域，那就是积极心理学，也就是本书相关内容。
作者泰勒·本-沙哈尔是哈佛大学的教授，他有两门非常受欢迎的公开课，一门讲积极心理学，另一门讲领导力，这本书就脱胎于他所讲述的积极心理学。
作者把获得幸福当作一种可以习得的技能，既然是一门技能，那光看书肯定是没什么效果的，所以他在书中列举了很多的反思条目与练习项目，目前也有放在每个大章节结尾处，有兴趣的小伙伴可以自行查阅练习。
一、疑惑为什么大多数人都觉得自己不幸福？我们每天追求的到底是什么？自己现在又是一个怎样的状态？1.1 对幸福的疑惑作者曾是一名壁球运动员，在经过5年的艰苦训练后，终于在16岁那年获得了全国壁球赛的冠军。
他曾经一直相信成功后的喜悦可以弥补训练过程中生理和心理上的痛苦，为了达成成就，之前受的苦都是理所应当的。
事实证明，获得冠军确实让作者获得了强烈的快乐，但出乎意料的是，这种快乐也是短暂的。
当天晚上他躺在床上，这种成功的快感就消失的无影无踪了。
其实我们也有很多类似的体验。
读高中的时候，每天起早贪黑，想着只要高考考好了，这些苦也就值得了，而考高分的喜悦可能在报完志愿之后就感觉不到了；上大学的时候，为了一张漂亮的简历受过很多罪，幻想着只要找个好工作幸福就来了，最后找到工作的喜悦很快就被工作压力取代了；谈恋爱的时候，觉得只要步入婚姻殿堂就算修成正果了，结果婚后又经常为一些生活琐事烦恼。
想得到持久的幸福就这么难吗？我们总以为，达成某个目标或者实现某个愿望之后，幸福就会突然降临。
在这种观念中，我们把幸福当成了一个终点，一旦达到，我们对幸福的追求就结束了，可实际上这个终点并不存在。
幸福课笔记
幸福课笔记6月1日——lesson1【什么是积极心理学,】积极心理学，把科学变得通俗易懂，而且有用。
练习时间的重要性，安静的自省，重现可以帮助我们学习、理解、记忆和保留。
光有信息不够，把容器的形状改变。
解读比信息更重要。
凿除多余的石头，摆脱限制。
常识并非那么平常，应用很难也很重要。
做最好的自己。
格外成功和成功人士的区别:1、相信自己，自我实现的预言;2、一直问问题，终生学习者。
文化共性比文化差异更重要。
研究自己很重要，越是个人的东西也就越普遍。
学习课程的目的，最终你有了什么改变。
最好的学习方式是教。
6月2日——lesson2突然面临死亡的来临时候，生命的最后一年，你想做些什么,目前，心理学界，研究积极:研究消极=21:1，应该增加研究更加有用的东西。
预防困苦最有效的方法，通过专注于培养积极的心态。
适应力，乐观的相信事情会被圆满的解决，即使这一次不成功，下次仍有机会，至少我学到了经验。
帮助他人也是帮助自己。
认清自己的长处，承认弱点的勇气。
问题导致改变，问题缔造现实。
我们关注的不是整体，忽略巴士上的小孩，关注缺点而忽略好的东西。
不管是公司、人际关系还是个人方面，欣赏好的东西都至关重要。
appreciate，感激好的东西，好的东西会增值;反之亦然，不感激则会贬值。
marva collins老师的“积极学习法”，自信，承担自己的责任，尊重每一个人，和善和受欢迎，从专注缺点到专注优点，欣赏它。
经历痛苦，承担责任，采取行动，行动会增加自信，带来更多希望和乐观。
自尊的六根重要支柱，之一是自我负责，相信没有人能来。
6月3日——lesson3 正式开课回顾上次课讲的【积极心理学为什么重要】:1、我们太少关注积极的问题就会忽略很多重要的东西2、单单拜托焦虑和压抑并不会让我们快乐，摆脱消极不代表我们就变得积极3、帮助我们处理消极情绪，让我们更成功。
注重培养能力，而非改正错误。
培养处理消极因素的能力，培养积极性。
【五个基本前提】1、搭建桥梁2、改变是可能的;3、与内部条件有关，与外部环境无关;4、顺从人性，接受缺陷;5、幸福应该是一种更高尚的道德追求。
幸福课笔记
从看人眼色到自我独立：自尊的三个发展阶段
依赖性自尊，独立性自尊，无条件自尊
做回最真实的自己
做回自己，不必随时向别人证明自己，求得被人的认可。
猜疑别人对自己的看法。
做回自己，是独立性自尊的本质，也是无条件自尊的精髓。
练习：
1.隐形设想
你擅长这样做吗—发现并发挥你的行动价值观
行动价值观是指：一个人在作出某种行动时，所变现出来的性格，道德观和
价值观。
让目标与行动价值观相辅相成，会带来更高层次的幸福感
有意识地去实践几个重要的行动价值观。直到它变成一种习惯
设定小目标的小诀窍
写下目标，制定实现日期，要具体，详实
12：心理压力：正确认知与调试之道
2.对完美爱情的执着导致婚姻失败
为了共同的目标，努力付出
追求被了解，而不是被认可
->乐与展示真实的自我
了解她喜欢什么花，是否喜欢被触摸，有什么欲望和恐惧
给予足够的空间。
健康关系的基础是被了解，而不是被认可。
允许冲突
积极地感知力
16：自尊和自我独立：做回最真实的自己
自尊：最关键的认知
2.想像未来
3.确认自己的兴奋点
4.在一周里不撒谎
从今天起，做个幸福的人
想要世界发生怎样的改变，就先那样改变自己吧。
而意识只能通过潜意识对人的身体产生影响。与意识不同，我们的潜意识没有自主能力
，它会毫不保留的接受意识传达过来的指令。所以潜意识没有防范能力，分不清真实
与虚幻。在接受意识的指令之后，潜意识会立刻采取行动，在其工作领域中开展
哈佛公开课之幸福课第二课学习笔记
【哈佛公开课之幸福课：第二课】学习笔记1，幸福课，也叫积极心理学课。
如果你不开心，学懂了它，可以让你变得开心；如果你开心，学懂了它，可以让你更开心！2，任何一种观点、方法、研究，都不会适合所有人。
至于究竟适不适合，你需要学了之后亲自去实践，然后你才能知道答案。
在没有了解之前，不要对轻易对事物下结论，人云亦云的人都是没有独立思想的人。
对教育的启发：很多大人最喜欢说的一句话就是“孩子不打不成材”，如果你也准备这么做的时候，你不妨问问自己：我犯了错希望被人打吗？如果你都不喜欢，你就别打孩子。
也就是孔子说的：己所不欲，勿施于人。
3，授课老师泰勒有一次病的很严重，半夜医生让他去医院检查。
在去医院的路上，他问了自己一个问题：如果我的生命只剩下一年，除了要多陪伴家人，在职业上我最想完成什么？答案是：一个向人们介绍积极心理学的系列课程。
原因是：传统心理学几乎都把时间花在研究消极的东西上。
从1967年到2000年，这三十三年时间里，有五千篇文章研究愤怒，超过四万一千篇文章研究焦虑，超过五万篇文章研究抑郁；而关于快乐的研究，只有四百五十篇文章。
关于幸福的研究，有差不多两千篇。
也就是说，研究消极的和积极的文章比例是：21：1。
好比一个人每天有21小时痛苦难过，只有一个小时开心快乐，这个人会怎么样？4，人本心理学大师马斯洛，对于“21：1”现象看法是：心理学这一学科，对消极方面的研究，远比对于积极方面的研究成功。
它向我们展示了人的短板、缺点、过失，却很少谈到人的潜能、长处、实际愿望、精神高度，好像心理学自愿固步自封，让自己仅限于研究黑暗低劣的一半。
这就是世界各地抑郁症、焦虑症、自杀人群出现的越来越多的重要原因之一。
5，当前抑郁症人群，比1960年整整高出了十倍，并且平均年龄小于15岁。
一个重要的因素是：他们在心理上还没有做好准备的时候，就过早接触互联网，从而被上面一些鱼龙混杂、不良的信息所误导。
6，发布在权威学术期刊的一篇研究报告指出：47%的哈佛大学学生，在过去一年中感觉过抑郁，导致无法正常生活和学习，比如，不愿意出门；每天过的很挣扎。
哈佛大学幸福课21课中英文双语字幕笔记
Harvard Positive Psychology 21Relationship and Self-esteemYou know this story about Gertrude Stein, and she was taking philosophy class with William James, right here in the Art.你们都听过格特鲁德.斯泰因的这个故事，她那时上William James的哲学课，就在哈佛拉德克利夫学院。
And they had their final exam. And it was spring semester course. And she comes into the exam. And it’s a day like today.要期末考试了，她上的是春季班，她来到考场，就跟今天一样是个晴朗的日子。
And the exam is about metaphysics, and the meaning of life. So she ope ns the exam and writes, “Today is too beautifu l a day to take an exam.” And she walks out.于是她打开试卷，写道：“多么美好的一天，不应该浪费在考试上。
”然后走出了教室。
,And you know, as legend has it of course she gets a straight A in William James’ class.而且传说William James的课程她全A通过。
Don’t use that as an example or an excuse later on i n this semester. But I really appreciate you being here today.本学期考试时不要学她或者拿她当借口，不过我真的很感谢各位今天出席。
哈佛幸福课
哈佛幸福课文档名称文档密级:Open Harvard Courses Positive Psychology幸福课 Open Harvard Courses Positive Psychology**幸福课第一讲什么是积极心理学各位，早上好，很高兴能回到这里，很高兴见到你们。
我教授这门课是因为，在我读本科阶段时，非常希望能学习这样一门课程，可能这门课并不是你希望的那样，也可能并不适合你。
但希望几堂课后，你能有个大概印象，让你决定这门课是否适合你。
我1992年来到哈佛求学，大二期间，突然顿悟了，我意识到我身处让人神往大学校园，周围都是出色的同学，优秀的导师，我成绩优异，擅长体育运动，那时壁球打得不错，社交也游刃有余。
一切都很顺利除了一点，我不快乐，而且我不明白为什么。
也就是在那时，我决定要找出原因，变得快乐，于是我将研究方向，从计算机科学转向了哲学及心理系，目标只有一个，如何变得更快乐,渐渐地，我的确变得更快乐了。
主要因为我接触了一个新的领域，但本质上属于积极心理学范畴，研究积极心理学，把其理念应用到生活中，让我无比快乐，而且这种快乐继续着，于是我决定将其与更多的人分享。
选择教授这门学科，这就是积极心理学。
1504号心理学课程，我们将一起探索这一全新，相对新兴，令人倾倒的领域，希望同时还能探索我们自己。
我第一次开设这门课程，是在2002年，是以讨论会的形式，只有8名学生，两名退出了，只剩我和其他六个人，一年后，学生稍微多了一点，有300多人参加，到了第三年，也就是上一次开课，有850人参加，是当时哈佛人数最多的课程，这引起了媒体的关注。
因为他们想知道为什么，他们对这一奇特现象非常好奇，“竟然有比经济学导论更热门的课程，怎么可能呢,”。
于是我被请去参加各类媒体采访，报纸，广播，电视，从这些采访中，我发现了一种有趣的模式，我前去参加采访，进行采访，结束后，制片人或主持人会送我出来，说些诸如“Tal，多谢你抽空参加采访，不过你跟我想象的不太一样”的话。
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Silence实践活动后的最好进行内省分清楚主次第二课Resilience 适应力OptimisticA sense of meaningful FaithPro-social behaviorWhat I’m good at? Focusing on strengths★Social support ★Set goals★A role model★Question create reality. They create possibilities. A question begin a quest.Put your mind on what’s you good atTake responsibility!No one is coming. It’s up to you to make the most out of this experience.Lesson3Marva CollinsOk, it’s hard, unfair, difficult. However, it’s your own responsibility. No one is coming. It’s up to you to make that difference in your life!Collins’way---how can we cultivate the seed of generation in our student? If we only ask “how many geometric shapes do you see on the screen?” and then, we’ll miss the children on the bus, They completely missed the seed of greatness.Questions make a difference!Most people lead lives of quiet desperation.Comfortably numb, how can we go beyond~?How can we get beyond that “quiet desperation”?幸福并不代表没有痛苦，幸福也不会自动降临。
心理健康模型：1. Do we focus on weaknesses, which is the disease model, say let’s get rid of weaknesses? Or do we focus on strength?The disease model, the optimum level is the zero: let’s just be OK; let’s just not hurt.The health model, let go beyond that, let’s get excitement, feelpassion, not only the state of relax, it’s the creative tension. “Flow”we engage what we doing, much more than being “comfortable numb” not only rise to positive, but also can help us deal with desperation.A failure of personal growthPsychology is not just study of the disease, weakness, and damage, it also is the study of the strength and virtue, treatment is not just fixing what is wrong; it also builds what is right.Build bridge:将世界一分为二。
What the world needs is more than anything else, is practical idealists.Sense of mission 使命感Your desire to do good.Self-esteemMeditation actually transforms our brain.Three physical exercises, 30 minutes each time has the same effect as powerful as our most psychiatric drugs.The foundation of being an idealists is believe change ispossible.第四课The possibility of change!The tip of the stem is actually about democratizing excellence. Study the best and applying it to the rest of us.One of the most significant barriers to people doing things change the world, to actually introducing change is they underestimate their ability to bring about change.All history is a record of the power of minorities, and of minorities of one.改变是从一小部分人开始的，然后指数性的扩张，问题是如何让思想扩张？Example of smile，Smile are contagious.Exponential function，the power of one.Premise number 3:Internal factors versus external factors.Income, statues, external circumstances make very little difference.Not lower or high expectations---that’s won’t make a difference to our levels of wellbeing. What will make a difference to our levels of wellbeing is right or wrong expectation.Our happiness is mostly depended on our state of mind; it’s about changing perception, about changing our interpretation of the world, of what’s happing to us, of our achievements, of our failures. It’s about what we choose to perceive, what we choose to focus on. It’s about transformation, as opposed to the external information or the external success.The fourth premises:Permission to be human.God, grant me the serenity to accept the things I cannot change; the courage to change the things I can change; and wisdom to know the difference.屈服并不同于主动接受In our culture today, we don’t give us permission to be human, the freedom to experience these painful emotions as well.We all need a space, a place of our lives, where we give ourselves the PH, whether it’s with close friend, people we care about, whether it’s first and foremost with ourselves when we write a journal, where we do give ourselves the permission to be, to cry, to be joyous—because we don’t, we pay a price. We need a space of unconditional acceptance.Experience the envy when I experienced it, accept it；and then enjoy and celebrate it---the positive side.Ironic processing---when we suppress a nature phenomenon and that phenomenon only strengthens.The same applies to the painful emotions that are natural. And when we try to suppress them, they will strengthen.Painful emotions are as much as part of human nature as the law of gravity is part of physical nature.“Nature to be commanded as must be obeyed”.严重的抑郁是我们扮演快乐所付出的终极代价I accept my nature, I accept my state, but it’s doesn’t means resignation. What I’m talking about is active acceptance.The A B C of psychology.A. stand for affection--emotionB. stand for behavior--actionC. stand for cognition—thoughts.要实现改变，需要在A B上实现Unconditional acceptance permission human relates primarily to our affect, their are there. That does not mean we need to accept our behavior and out cognition.Emotion is no matter right or wrong, the question is how do I choose my behavior to act as a result of it? That is where themoral domain enters.I can feel the emotion but it’s doesn’t mean that I need to resign to my thoughts about that feeling, rumination is not helpful，it’s much helpful to write about them. To talk to other people about them, don’t let all my irrational thoughts again and again repeat in your mind.第五课：在我们的文化中寻求快乐会被认为是自私的。