哈佛幸福课 13 英文字幕 精华要点 (英文版)

Outline of 13th lessonCarp Diem. Seize the day.→self-concordanceEnglish version:Conclusion: to pursuit things we care about and feel enjoyable; set up the overall goal to resolve internal conflicts; motivated and devote more, so enhance the possibility of success.Benefits of self-concordance:1、Setting self-concordant goals can potentially make us happier. Because we arepursuing something we care about, it is more likely to reinforce our enjoyment of the journey.2、Having self-concordance goals-having goals in general, but in particularself-concordant goals, resolve internal conflicts.3、It increases the likelihood of success. Individuals who set-concordant goals aremore motivated-they are more likely to work hard, to put their all in whatever it is-that they are doing.In practice, there is a lot of research on it. There is a lot of researches shows when we are engaged in a self-concordant goal, we are much more likely to then continue to pursue self-concordant goals.The goals of self-concordant have a trickle effect.Choosing to do things doing what we want to do has also health benefits. When we choose, when we want to, it has implications to our well being, to our success, and to our physical health to the point of leading to longer life. Too easy is not necessarily good. Finally we see this also in oppressive regimes versus democracies. One of the main reasons why people are happier under democracies and remember that is one of few external circumstances that can predict happiness-one of the reasons is because under democracies, people have choice. When you have a choice, which is a goodpredictor of happiness.VIA (the values in action)VIA are the most ambitious and one of the most important projects within positive psychology.Positive psychology is alternative to the DSM which is a very important document to classify the mental disorders. What values in action are in many ways-they are about self-concordant journey, this is what happiness is. That’s why it goes hand in hand with a self-concordant goal.When VIA and a self-concordant goal go together, we are more likely to experience a complete experience of happiness, of fulfillment. A lot of research has shown how identify our values in action and more important applying them, using them, exercising them leads to higher levels of happiness and success. This is not just correlation, but a causal relationship.Other criteria to identify what are your personal character strengths. Is this the real me? When is the most me? Here is the list.Two exercises that build on the VIA, build on the questionnaire and build on your identifying your personal character strengths.The first exercise is based on research. Remarkable effects, remarkable consequences in terms of well being as well as in terms of success. And what it is about is building capacity. It’s about identifying the character strengths and then pursing them.Step1: identifying your character strengths.Sub-step 1: taking the questionnaire and the test,(on the ppt,240 questions, no right or wrong answers) identify from there your ten top ones-they recommend top five. I recommend anywhere between 8 and 12. and take this 8-12 strengths.Read their descriptions what they mean, what they are about, what they say about you. And then ask yourself: which ones, which five…fulfill the criteria that we discussed earlier? And from this 8 to 12 strengths, identify 4 to 6 that most fulfillthis strengths criteria. Choose any one of the character strengths from your final list and apply it. Each night describe how you use your strength on that day and then commit to the next day: what are you going to do tomorrow? Why?What is your fate? What is your calling? What is your destiny? Just listen to the voice that suggests your vocation. Just listen to the call that guides you to your calling. The most noble thing is to listen to that inner voice.Goals:Tips about setting goals. (to motivate us, to liberate us, to contribute as a means toward the end being the journey.)1、Write them down (it is making a commitment).2、Set lifelines.3、Stretch goalsHave a long goal and then break it down to short term or medium term goal. And then make plans and then create rituals based on these plans.Stress:The most important thing when dealing with stress: procrastination.The NO.1 cause for loss of days at work globally is something related to our psychology, whether it is stress, or related emotions, feelings, experiences. When we are stressed, we are more likely to narrow and constrict, as opposed to think outside the box.What do we do with this stress? Let’s use positive psychology.1、set rituals to yourself2、In addition to having rituals, they particularly set rituals for both work and forrecovery.Individuals who are both successful, happy, thriving flourishing are ones who do experience stress. However, they also pay very close attention to recovery第13课面对压力：(自我和谐的目标，应对压力)1、总结：追求自己在意的事；整体性的目标，解决内心冲突；更有动力，全身心地投入，增加成功的可能性不劳无获（no pains no gains）——改为：愉悦劳作则更多收获自我强化，滴捐效应，对生活的其他方面也有影响。