哈佛公开课幸福课04Focus
哈佛公开课《幸福课》(积极心理学)有关笔记(无顺序)
哈佛公开课《幸福课》(积极⼼理学)有关笔记(⽆顺序)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。
哈佛幸福课中文ppt_第四讲-Focus(译)
20-30 分种的演讲
– – –
期末考查
积极心理学的任何话题 Written text (10-15 pages double spaced) Slides (word or powerpoints)
Include:
–
–
Reference to research Optional: stories, film clips, exercises, etc
写东西 谈话 思考
分析与回放的对比 (研究 3)
感激之心的道德价值
“我们生活在一个‘被给予’的世界,给我们带来满足感的就是
感激之心,也就是我们的内心以一种全然的方式,对这个被给予 的生命作出的一种简单回应。”
Brother David SteindlRast
“如果在活着或死去时没有其它的美德,至少抱着感激之心而生、 而死。” Galway Kinnel
Ludwig van Beethoven
纠正错误的观念: 艺术
纠正错误的观念: 艺术
David Knowles
Sandra J. Shaw
纠正错误的观念: 研究
人的适应机制
人类是变化的探测者 在遇到危险的时候,探测到变化很有用 适应能帮助克服困难 视事物为当然 熊掌和鱼可以兼得吗?
关键在于如何诠释
“对于每一个有价值的危机,我们都不要放之流失而浪 费掉。” Anne Harbison “发生在我们身上的事情,不一定对我们都是最好的, 但有些人,的确能够最好地利用发生在他们身上的事情 。”
关键在于如何诠释
“悲观主义者在每一 个机会中都看到困难 ,而乐观主义者在每 一个困难中都看到机 会.”
哈佛大学公开课:幸福课(全23集)
哈佛大学公开课:幸福课(全23集)[第1集]
什么是积极心理学?
[第2集]
为什么要学习积极心理学?
[第3集]
幸福是一种随机现象吗?
[第4集]
积极的环境能改变人
[第5集]
环境的力量
[第6集]
乐观主义
[第7集]
逆境还是机遇?[第8集]
感激
[第9集]
积极情绪
[第10集]
如何去改变[第11集]
养成良好习惯[第12集]
写日记
[第13集]
面对压力
[第14集]
过犹不及
[第15集]
完美主义
[第16集]
享受过程
[第17集]
运动与冥想
[第18集]
睡眠、触摸和爱情的重要性[第19集]
如何让爱情天长地老
[第20集]
幸福与幽默
[第21集]
爱情和自尊
[第22集]
自尊与自我实现[第23集]
收获交流。
哈佛公开课幸福课4-Focus-精品
R. L. Sharp
William James
We Co-Create Our Reality
Isn’t it strange how princes and kings, and clowns that caper in sawdust rings, and common people, like you and me, are builders for eternity?
Well-being (Thompson, 1985) Health
– Affleck et al. (1987) – Bower (2019) – King & Miner (2000)
Longevity
“The joyfulness of a man prolongeth his days.” Ecclesiastes
We Co-Create Our Reality
“Now however fixed these elements of reality may be, we still have a certain freedom in our dealings with them. Take our sensations. That they are is undoubtedly beyond our control; but which we attend to, note, and make emphatic in our conclusions depends on our own interests; and, according as we lay the emphasis here or there, quite different formulations of truth result. We read the same facts differently. ‘Waterloo,’ with the same fixed details, spells a ‘victory’ for an englishman; for a frenchman it spells a ‘defeat.’ So, for an optimist philosopher the universe spells victory, for a pessimist, defeat. What we say about reality thus depends on the perspective into which we throw it.”
哈佛公开课《幸福课》04-Focus
A Matter of Interpretation
“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.”
Winston Churchill
We Co-Create Our Reality
Isn‟t it strange how princes and kings, and clowns that caper in sawdust rings, and common people, like you and me, are builders for eternitars that the way people perceive the world is much more important to happiness than objective circumstances.”
Ed Diener
• Emotions determined by external and internal • Choice of focus
The Nun Study (Danner et al., 2001)
• Only positive feelings predicted longevity
“God started my life off well by bestowing upon me grace of inestimable value... The past year which I spent as a candidate studying at Notre Dame has been a very happy one. Now I look forward with eager joy to receiving the Holy Habit of Our Lady and to a life of union with Love Divine.”
哈佛大学幸福课PPT-04-Focus
– Affleck et al. (1987) – Bower (1998) – King & Miner (2000)
Longevity
“The joyfulness of a man prolongeth his days.” Ecclesiastes
Who is really detached? Focusing on the 90% full part of the glass Focus creates reality
Appreciating Appreciation
Ap-pre’ci-ate v., 1. Valuing; the act of recognizing the best in people or the world around us, affirming past and present strengths and potentials; to perceive those things that give life (health, vitality, excellence) to living systems. 2. To increase in value, e.g., the economy has appreciated in value.
A Matter of Interpretation
“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.”
Winston Churchill
The Nun Study (Danner et al., 2001)
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。
哈佛幸福课中文字幕笔记第四讲
幸福课第四讲大家好!我们是“哈佛召回“组合,想向教员和同学们传达一份特殊的情人节讯息。
早上好!请他们献歌时,本来想选另一首歌,但是…算了吧。
我们确实爱你们!今天课程的内容是上节课的延续,是这门课的基本前提“我们来自哪里,我们将去哪里”从各个方面展开论述螺旋的基础。
我们将在本学期一起创建它!上次我们讲到改变有多么困难。
我们谈到“双胞胎研究”。
举例说明了Lykken和Tellegen提出的“也许改变我们幸福水平和试图改变身高一样困难和徒劳无功”。
然后谈到这些研究学者们犯的一般性的失误和错误,误解改变的本质。
因为如果一个人在改变,问题已不再是“是否可能改变?”而是“怎样才可能改变”。
还谈到剑桥-萨默维尔研究,证明劳斯莱斯干预彻底失败。
五年来,剑桥、哈佛和麻省理工的顶尖科学家、研究人员、精神病专家和心理学家沥尽心血,带着美好的意图实施改变,但最终失败。
不仅没有实现正面的改变,实际上是带去了负面的改变。
还记得吗?干预组的酗酒比例和对照组相比是增加的。
未参与干预的对照组更有可能在二三十年后获得升职。
改变是困难的,但我们又说“Marva Collins实现了改变,所以改变是可能的”Martin Seligmen 和Karen Reivich 及大量学者都成功地实现改变。
困难在于,如果我们想成为实践理想主义者,就要理解是什么带来改变然后去做,传播理念、传播研究的理念。
即使研究并非总是传达好消息,它传达的是行之有效的方法。
可为的方式而不是空洞的梦想、渴望、希望、愿望,那远远不够。
好的意愿、理想主义、好的意图是不够的。
我们需要扎根于研究。
这正是Maslow的想法。
当他谈及类似的曼哈顿计划时。
科学家、积极心理学家、当时的心理学家、社学科学工作者聚在一起,在流行学术领域中挑选出几种观念、几个有效的项目,再复制它们,研究最好的。
正如Mariam同学课后找到我时说的“流行学术其实是要将杰出大众化”我喜欢这个说法。
将杰出大众化,研究最好的再应用在其他人身上。
哈佛公开课幸福课4-Focus-精品
Two Archetypes
The Fault-Finder
“The fault-finder will find faults even in paradise” Henry David Thoreau
– Could lead to resignation
The Benefit-Finder (Bower, 2019)
Well-being (Thompson, 1985) Health
– Affleck et al. (1987) – Bower (2019) – King & Miner (2000)
Longevity
“The joyfulness of a man prolongeth his days.” Ecclesiastes
Oprah Winfrey
Correcting the False Schema: News
Correcting the False Schema: Art
Jan Vermeer
Correcting the False Schema: Art
Ludwig van Beethoven
Correcting the False Schema: Art
Creating a growth spiral Genuine appreciation! There is always something to appreciate
“What you focus on expands, and when you focus on the goodness in your life, you create more of it. Opportunities, relationships, even money flowed my way when I learned to be grateful no matter what happened in my life.”
哈佛大学排名第一的公开课
哈佛大学排名第一的公开课:《幸福课》幸福是什么?“哈佛幸福课”,值得那些喜欢深度思考的人学习幸福之道,因为,要这样的人,简单的幸福,是非常不容易的。
他们成功、骄傲、智商高,常常因为知识而“油蒙了心”,希望他们在探索幸福之路上,能少了很多挫折和弯曲。
泰勒·本-沙哈尔博士(Tal Ben-Shahar.Ph.D),37岁,以色列人,目前在美国哈佛大学教授“积极心理学”和“领袖心理学”课程。
他是前以色列全国壁球冠军,曾在以色列军队服役,随后在哈佛大学和剑桥大学学习哲学和心理学。
他的《幸福的方法》一书在全球20多个国家和地区翻译出版,中文版在2007年10月由当代中国出版社出版。
出人意料,近年来哈佛大学最受欢迎的选修课是“幸福课”,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,名叫泰勒.本-沙哈尔。
我们来到这个世上,到底追求什么才是最重要的?他坚定地认为:幸福感是衡量人生的唯一标准,是所有目标的最终目标。
塔尔博士在哈佛学生中享有很高的声誉,受到学生们的爱戴与敬仰,被誉为"最受欢迎讲师"和"人生导师"。
在一周两次的“幸福课”上,本-沙哈尔没有大讲特讲怎么成功,而是深入浅出地教他的学生,如何更快乐,更充实、更幸福。
一、幸福,应该是快乐与意义的结合“一个幸福的人,必须有一个明确的、可以带来快乐和意义的目标,然后努力地去追求。
真正快乐的人,会在自己觉得有意义的生活方式里,享受它的点点滴滴。
”本-沙哈尔竟然从汉堡里,总结出了4种人生模式。
当年,为了准备重要赛事,除了苦练外,他须严格节制饮食。
开赛前一个月,只能吃最瘦的肉类,全麦的碳水化合物,以及新鲜蔬菜和水果。
他曾暗中发誓,一旦赛事完了,一定要大吃两天“垃圾食品”。
比赛一结束,他干的第一件事,就是奔到自己喜爱的汉堡店,一口气买下4只汉堡。
当他急不可待地撕开纸包,把汉堡放在嘴边的刹那,却停住了。
哈佛公开课幸福课_OK
sensations. That they are is undoubtedly beyond our control; but which we attend to, note, and make emphatic in our
11
The Nun Study (Danner et al., 2001)
Only positive feelings predicted longevity
12
“God started my life off well by bestowing upon me grace of inestimable value... The past year which I spent as a candidate studying at Notre Dame has been a very happy one. Now I look forward with eager joy to receiving the Holy Habit of Our Lady and to a life of union with Love Divine.”
Celia O’Payne
“I was born on September 26, 1909, the eldest of seven children, five girls and two boys... My candidate year was spent in the mother-house, teaching chemistry and second year Latin at Notre Dame Institute. With God’s grace, I intend to do my best for our Order, for the spread of religion and for my personal sanctification.”
- 1、下载文档前请自行甄别文档内容的完整性,平台不提供额外的编辑、内容补充、找答案等附加服务。
- 2、"仅部分预览"的文档,不可在线预览部分如存在完整性等问题,可反馈申请退款(可完整预览的文档不适用该条件!)。
- 3、如文档侵犯您的权益,请联系客服反馈,我们会尽快为您处理(人工客服工作时间:9:00-18:30)。
A Question of Interpretation
The world according to the fault-finder The (same) world according to the benefit-finder
The Benefits of Being a Benefit Finder
Two Archetypes
The Fault-Finder
“The fault-finder will find faults even in paradise” Henry David Thoreau
– Could lead to resignation
The Benefit-Finder (Bower, 2007)
Age 94: 54% of most cheerful quartile alive; 11% of least cheerful quartile alive
Get Real!
The world according to the media
Get Real!
The world according to the media Media bias
Creating a growth spiral Genuine appreciation! There is always something to appreciate
“What you focus on expands, and when you focus on the goodness in your life, you create more of it. Opportunities, relationships, even money flowed my way when I learned to be grateful no matter what happened in my life.”
“The invariable mark of wisdom is to see the miraculous in the common.”
Ralph Waldo Emerson – Could lead to detachment – The need to respect reality
We Co-Create Our Reality
Marguerite Donnelly
The Nun Study (Danner et al., 2001)
Only positive feelings predicted longevity
Age 85: 90% of most cheerful quartile alive; 34% of least cheerful quartile alive.
“Now however fixed these elements of reality may be, we still have a certain freedom in our dealings with them. Take our sensations. That they are is undoubtedly beyond our control; but which we attend to, note, and make emphatic in our conclusions depends on our own interests; and, according as we lay the emphasis here or there, quite different formulations of truth result. We read the same facts differently. ‘Waterloo,’ with the same fixed details, spells a ‘victory’ for an englishman; for a frenchman it spells a ‘defeat.’ So, for an optimist philosopher the universe spells victory, for a pessimist, defeat. What we say about reality thus depends on the perspective into which we throw it.”
Correcting the False Schema: Art
David Knowles
Sandra J. Shaw
Correcting the False Schema: Studies
Adaptation
We are change detectors Change detection helpful in case of danger Adaptation helps to overcome difficulties Taking things for granted Eating the cake and leaving it whole?
William James
We Co-Create Our Reality
Isn’t it strange how princes and kings, and clowns that caper in sawdust rings, and common people, like you and me, are builders for eternity?
Oprah Winfrey
Correcting the False Schema: News
Correcting the False Schema: Art
Jan Vermeer
Correcting the False Schema: Art
Ludwig van Beethoven
Correcting the False Schema: Art
“To the different minds, the same world is a hell, and a heaven.”
Ralph Waldo Emerson
“Nothing is good or bad but thinking makes it so.”
William Shakespeare
– magnifying glass rather than looking glass – accentuating the negative (magnifying) – under-representing the positive (minimizing)
Get Real!
A Matter of Interpretation
“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.”
Winston Churchill
Well-being (Thompson, 1985) Health
– Affleck et al. (1987) – Bower (1998) – King & Miner (2000)
Longevity
“The joyfulness of a man prolongeth his days.” Ecclesiastes
Each is given a list of rules; a shapeless mass; a bag of tools. And each must fashion, ere life is flown, A stumbling block, or a Stepping-Stone.
R. L. Sharp
The world according to the media Media bias
– magnifying glass rather than looking glass – accentuating the negative – under-representing the positive
Who is really detached? Focusing on the 90% full part of the glass Focus creates reality
A Matter of Interpretation
“Never let a good crisis go to waste.”
Anne Harbison
“Things don’t necessarily happen for the best, but some people are able to make the best of things that happen.”
Must something external and extraordinary happen before we learn to appreciate the ordinary?
Appreciating Appreciation
Ap-pre’ci-ate v., 1. Valuing; the act of recognizing the best in people or the world around us, affirming past and present strengths and potentials; to perceive those things that give life (health, vitality, excellence) to living systems. 2. To increase in value, e.g., the economy has appreciated in value.
A Question of Focus