Science-Based Tools for Increasing Happiness

I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

Today we are discussing happiness.

今天我们讨论的是幸福。

We're going to discuss the science of happiness, because indeed, there are excellent laboratories that have worked for many decades to try and understand what is this thing that we call happiness and what brings us happiness in the short and long term.

我们将讨论幸福的科学，因为事实上，有一些优秀的实验室已经工作了几十年，试图理解我们所说的幸福是什么，以及什么给我们带来短期和长期的幸福。

In fact, we could probably point to happiness as one of the most sought-after states or commodities, or emotions.

事实上，我们或许可以将幸福视为最受欢迎的状态、商品或情感之一。

Whatever you want to call it, happiness is what many people are seeking in work, in relationships, and in general.

不管你怎么称呼它，幸福是许多人在工作、人际关系和其他方面所寻求的。

And yet most of us can't really define exactly what happiness is or means for us.

然而，我们大多数人都无法真正准确地定义幸福对我们来说是什么或意味着什么。

We can point to certain experiences, we can try and describe our states of mind and body, but most people recognize the feeling when we have it, and we certainly recognize the feeling of not being happy.

我们可以指出某些经历，我们可以尝试描述我们的身心状态，但大多数人在我们有这种感觉时就能识别出这种感觉，我们当然也能识别出不快乐的感觉。

Whether or not that means simply not being happy as the absence of happiness or all-out depression.

这是否意味着不快乐，即缺乏幸福或全面抑郁。

Now one of the key problems in trying to understand happiness and, indeed, the science and psychology of happiness is that it does indeed involve other similar things.

现在，试图理解幸福以及幸福的科学和心理学的关键问题之一是它确实涉及其他类似的事情。

Things like joy, and gratitude, and meaning.

比如快乐、感恩和意义。

And indeed, many scientists and psychologists have argued for many, many decades about what happiness really is.

事实上，许多科学家和心理学家几十年来一直在争论幸福到底是什么。

Now we can come up with so-called operational definitions of happiness.

现在我们可以提出所谓的幸福的操作性定义。

Operational definitions are basically agreed-upon terms or agreed-upon definitions and conditions that will define something such as happiness.

操作性定义基本上是商定的术语或商定的定义和条件，这些定义和条件将定义诸如幸福之类的东西。

Much in the same way that we can all probably come up with an operational definition of milk.

就像我们都可以对牛奶给出一个可操作的定义一样。

But of course, milk can be cow's milk, it can be oat milk, it can be soy milk, et cetera, et cetera.

当然，牛奶可以是牛奶，可以是燕麦奶，可以是豆奶，等等。

So too, something like happiness can be micro-divided and sliced and diced into as many things as we decide.

同样，像幸福这样的东西也可以被细分为我们决定的任意多的东西。

Today we are really going to focus on three main things.

今天我们真的要关注三件主要事情。

First, we are going to define happiness as a brain state and as a state of mind and body.

首先，我们将幸福定义为一种大脑状态以及一种身心状态。

We're going to take a look at what the science says about all of that.

我们将看看科学是如何解释这一切的。

Second, we are going to talk about tools and practices for placing ourselves into states of happiness.

其次，我们将讨论使我们自己进入幸福状态的工具和实践。

And while for most of us, we think of happiness as something that only arrives through the acquisition of some goal or some thing external to us, and of course, that is true.

而对于我们大多数人来说，我们认为幸福只能通过实现某些目标或外部事物来实现，当然，这是事实。

There is also something called synthetic happiness or synthesized happiness which turns out to be at least as powerful and perhaps even more powerful.

还有一种叫做综合幸福或综合幸福的东西，事实证明它至少同样强大，甚至可能更强大。

Now I'll just say right off the bat that I'm not going to tell you that all you have to do is sit in a chair and imagine being happy in order to feel happy.

现在我要立即说，我不会告诉你，你所要做的就是坐在椅子上想象快乐，才能感到快乐。

Synthesize happiness actually involves some very concrete steps that have been defined by excellent labs in psychology, so we're going to talk about synthesize happiness as it relates to what you can do to obtain happy states more readily or more frequently.

综合幸福实际上涉及一些由优秀的心理学实验室定义的非常具体的步骤，因此我们将讨论综合幸福，因为它与您可以做什么来更容易或更频繁地获得幸福状态有关。

And then, third, we're going to talk about some of the misconceptions or what I would call the contradictions of happiness research.

然后，第三，我们将讨论一些误解或我所说的幸福研究的矛盾。

And what I mean by that is most of you have probably heard about the general conditions for obtaining happiness.

我的意思是，你们大多数人可能都听说过获得幸福的一般条件。

And they always seem to circle back to some of the same basic features of get great sleep, have great social connection, pursue meaning, don't focus to any overextend on things like pursuing money because there are indeed these studies that show that the amount of money that people make does not necessarily scale directly with happiness.

他们似乎总是回到一些相同的基本特征，比如获得良好的睡眠、拥有良好的社会关系、追求意义，不过度关注诸如追求金钱之类的事情，因为确实有这些研究表明，人们赚的钱的数量不一定与幸福感成正比。

We'll talk about those studies in some detail a little bit later.

稍后我们将详细讨论这些研究。

And while all of that literature is very powerful and informative, there is what I see as a contradiction.

尽管所有这些文献都非常有力且内容丰富，但我认为存在矛盾。

Which is for instance, that for many of us, including myself, especially in the years when I was in graduate school and a postdoc, there were times in which pursuing and being involved in work and pursuing degrees and finding meaning in my vocation actually separated me from the opportunity to have quite as many social connections, or quite as much sleep, or quite as much exercise, or even quite as much sunshine, for that matter.

例如，对于我们许多人来说，包括我自己，尤其是在我读研究生和博士后的那些年里，有时，追求和参与工作、攻读学位并在我的职业中寻找意义，实际上使我失去了拥有同样多的社会关系、同样多的睡眠、或者同样多的锻炼、甚至同样多的阳光的机会。

So all of the things that we're told that we need in order to access happiness on a regular basis oftentimes contradict with the pressures and the requirements of not just daily life but in building a life that allows us to have the kind of resources that we need in order to have things like quality social connection, and the time and opportunity to get regular exercise and great nutrition, et cetera, et cetera.

因此，我们被告知为了定期获得幸福而需要的所有事情常常与压力和要求相矛盾，不仅是日常生活的压力和要求，而且还与建立一种生活的压力和要求相矛盾，这种生活使我们能够拥有我们所需的资源，以便拥有高质量的社会联系，以及获得定期锻炼和充足营养的时间和机会，等等。

So, again, while this isn't necessarily a complaint with any of the research out of the fields of psychology on happiness, it is important that we acknowledge these contradictions that exist in the discussion around happiness.

因此，虽然这不一定是对心理学领域有关幸福的任何研究的抱怨，但重要的是我们承认围绕幸福的讨论中存在的这些矛盾。

In particular, the popular discussions around the science of happiness.

特别是围绕幸福科学的流行讨论。

So today, what we are going to arrive at, what you will finish this episode, with is a set of tools and a framework for understanding the pursuit of happiness in the short and long-term as it relates to the research from psychology but also the neuroscience.

因此，今天，我们将要完成的内容，即您将完成这一集的内容，是一套工具和框架，用于理解短期和长期对幸福的追求，因为它涉及心理学和神经科学的研究。

And my goal today is really to try and place that all into a structured framework so that you can know where you are in your journey or the landscape around happiness in your pursuit of happiness.

我今天的目标实际上是尝试将所有这些放入一个结构化框架中，以便您可以知道自己在旅途中的位置或在追求幸福的过程中围绕幸福的风景。

And what I won't tell you is that you need to abandon all goals in terms of pursuing money, career, et cetera, and simply focus on relationships.

我不会告诉你的是，你需要放弃所有追求金钱、事业等目标，而只专注于人际关系。

But we will talk about what constitutes an excellent social bond or even in excellent conversation.

但我们会讨论什么构成了良好的社会纽带，甚至在良好的谈话中。

There's excellent research that points to the fact that even rather shallow connections, that is, connections between people that you happen to just see in the hallway on a regular basis, not even requiring close bonds of any kind, can be built into close bonds that can deliver a tremendous amount of feeling and genuine social connection provided certain conditions are met.

有出色的研究指出，即使是相当浅薄的联系，即你经常在走廊里碰巧看到的人之间的联系，甚至不需要任何形式的密切联系，也可以建立成紧密的联系，只要满足某些条件，就可以传递大量的感情和真正的社会联系。

So today, again, it's really about understanding the science of happiness, understanding the mechanisms underlying what we call happiness.

所以今天，我们再次讨论真正的问题是理解幸福的科学，理解我们所说的幸福背后的机制。

And providing you a framework by which you can pursue and achieve happiness not just as a long-term goal and not just as a day-to-day goal of little micro exercises of gratitude, et cetera, but rather as a way to think about happiness as a state that you have control over, at least in terms of your ability to access what I would call the algorithms that enable us or open the opportunity to experience happiness.

并为你提供一个框架，通过它你可以追求和实现幸福，不仅仅是作为一个长期目标，也不只是作为一个日常的感恩小练习的目标，等等，而是作为一种将幸福视为一种你可以控制的状态的方式，至少在你访问我所说的算法的能力方面，这些算法使我们能够或打开体验幸福的机会。

Now before we begin today's episode, I'd like to talk about a very specific tool that applies yes to our pursuit of happiness but actually to our pursuit of everything, including quality sleep and ongoing motivation, et cetera.

在我们开始今天的节目之前，我想谈谈一个非常具体的工具，它适用于我们对幸福的追求，但实际上适用于我们对一切的追求，包括高质量的睡眠和持续的动力等等。

I've talked many, many times before on this podcast and on other podcasts, and on social media about the critical value of getting regular bright light, ideally sunlight, in your eyes within the first hour of waking.

我之前已经在这个播客和其他播客以及社交媒体上多次谈论过在醒来的第一个小时内让眼睛定期接受明亮光线（最好是阳光）的关键价值。

Or if the sun isn't out when you wake up in the morning, to turn on a lot of bright artificial lights and then get sunlight in your eyes for anywhere from 5 to 20 minutes, depending on how cloudy it is in the early part of the day.

或者，如果您早上醒来时太阳还没有出来，请打开大量明亮的人造灯，然后让阳光照射到您的眼睛 5 到 20 分钟，具体时间取决于当天早些时候的阴天程度。

Absolutely outsized effects mood and focus during the day and quality of sleep at night.

绝对会极大地影响白天的情绪和注意力以及晚上的睡眠质量。

Now there's another sort of central tenet of getting great sleep and improving mood and focus throughout the day.

现在还有另一种中心原则，即获得良好的睡眠并改善情绪和全天的注意力。

And that's to avoid bright artificial light exposure to your eyes between the hours of about 10 PM to 4:00 AM.

这是为了避免在晚上 10 点至凌晨 4:00 之间的时间段内，您的眼睛暴露在明亮的人造光下。

Now leaving shift workers aside, and we have an entire episode devoted to shift work, most people are asleep at night and awake during the day.

现在撇开轮班工人不谈，我们有一整集专门讨论轮班工作，大多数人晚上睡觉，白天醒着。

And you would be wise to avoid exposure of your eyes to bright artificial light between the hours of 10:00 PM and 4:00 AM.

晚上 10:00 到凌晨 4:00 之间，最好避免让眼睛暴露在明亮的人造光下。

If you're going to use screens or artificial lights, dim them down as far as you can.

如果您要使用屏幕或人造灯，请尽可能将其调暗。

Now there are several studies that point to the fact that one of the major issues with getting bright light in your eyes between the hours of 10:00 PM and 4:00 AM is that it has a negative impact on the so-called dopaminergic or dopamine circuits of the brain and body, which can enhance depression.

现在有几项研究指出，晚上 10:00 到凌晨 4:00 之间让眼睛接触强光的主要问题之一是，它会对大脑和身体的所谓多巴胺能或多巴胺回路产生负面影响，从而加剧抑郁。

That is lead to ongoing lower mood and affect.

这会导致情绪和情感持续低落。

So that's a reason to dim the lights or avoid bright lights between 10:00 PM and 4:00 AM.

因此，这就是在晚上 10:00 至凌晨 4:00 之间调暗灯光或避免明亮灯光的原因。

However, I and many others need to use artificial light and screens sometimes, even between the hours of 10:00 PM and midnight or even midnight to 3:00 AM, depending on what's going on in my life or your life.

然而，我和许多其他人有时需要使用人造光和屏幕，甚至在晚上 10:00 到午夜甚至午夜到凌晨 3:00 之间，这取决于我或你的生活中发生的事情。

That may include you as well.

这可能也包括你。

Now it turns out that there are powerful ways to offset some, not all, but some of the negative effects of viewing artificial lights between the hours of 10:00 PM and 4:00 AM.

现在事实证明，有一些有效的方法可以抵消晚上 10:00 到凌晨 4:00 之间观看人造光带来的部分（不是全部）负面影响。

And one of the most powerful ways to do that is to simply adjust the overall brightness of your artificial lighting throughout the day and in the evening.

最有效的方法之一就是简单地调整白天和晚上人工照明的整体亮度。

So one of the issues nowadays that we're really facing is that people are simply not getting enough bright light in their eyes from sunlight or from other sources during the daytime, and they're getting far too much bright light in their eyes largely from artificial sources, of course, in the evening and at night.

因此，当今我们真正面临的问题之一是，人们在白天无法从阳光或其他来源获得足够的亮光，而在傍晚和夜间，他们的眼睛主要从人造光源获得太多亮光。

Not just from 10 PM to 4:00 AM, but also in the evening hours from 6 to 10 PM and so on and so forth.

不仅是晚上 10 点到凌晨 4:00，还包括晚上 6 点到 10 点等等。

So a very simple yet powerful solution that supported by peer-reviewed research in humans is to try and make your indoor working and/or home environment during the day as bright as possible.

因此，一个由同行评审的人类研究支持的非常简单但功能强大的解决方案是尝试让白天的室内工作和/或家庭环境尽可能明亮。

Now, if you can achieve that through direct sunlight, terrific.

现在，如果你能通过阳光直射来实现这一点，那就太棒了。

If you can get outside a lot during the daytime, terrific.

如果你白天能经常出去走走，那就太好了。

But many people simply cannot.

但很多人根本做不到。

But most people do have some windows in their environment.

但大多数人的环境中确实有一些窗户。

I realize some don't but, most people do.

我意识到有些人不这样做，但大多数人都这样做。

And as a consequence, most people are using rather dim artificial lighting indoors during the day and then very bright artificial lighting indoors in the evening, and at night, that's a problem.

因此，大多数人白天在室内使用相当昏暗的人工照明，然后在晚上在室内使用非常明亮的人工照明，而在晚上，这是一个问题。

And if you think about it, logically, you want to do the exact reverse.

如果你仔细想想，从逻辑上讲，你会想要做完全相反的事情。

So it's been shown that if you simply increase the amount of bright artificial light that you were exposed to during the day, and remember this is not an excuse to not get your morning sunlight viewing, but in addition to that, to make your indoor artificial lights very bright, bright, bright, bright, bright throughout the day.

因此，事实证明，如果您只是增加白天接触到的明亮人造光的量，请记住，这并不是您早晨不享受阳光照射的借口，除此之外，还可以使您的室内人造光全天非常明亮，明亮，明亮，明亮，明亮。

And then much dimmer from the hours of 6:00 PM until bedtime.

然后从下午 6:00 到就寝时间，光线更加暗淡。

Or if you can't do that, then maybe as soon as you get home from about 8:00 PM until bedtime.

或者，如果您无法做到这一点，那么您可以从晚上 8:00 左右回到家，直到就寝时间为止。

And then dim them way, way down between 10:00 PM and 4:00 AM or off entirely.

然后将它们调暗，在晚上 10:00 到凌晨 4:00 之间调暗或完全关闭。

That's going to be a far better pattern for your sleep-wake cycles, focus, mood, et cetera than what most people do, which is to have a few windows in their indoor working environment during the day and keep the indoor lights rather dim at a time when they need more photons, more light energy.

对于你的睡眠-觉醒周期、注意力、情绪等来说，这将是一个比大多数人所做的更好的模式，即白天在室内工作环境中开几扇窗户，并在需要更多光子、更多光能时保持室内灯光相当暗。

And then in the evening, when they get home because it's dark outside, they tend to turn the lights much brighter.

然后到了晚上，当他们回到家时，因为外面很黑，他们往往会把灯调得更亮。

You actually want to do the reverse.

你实际上想做相反的事情。

Now there's an even simpler solution, which is to get some bright sunlight in your eyes right around the time of sunset.

现在有一个更简单的解决方案，那就是在日落时分让一些明亮的阳光照射到您的眼睛上。

It doesn't have to be exactly at sunset, it could be in the late afternoon and evening.

不一定是在日落时分，也可以是在下午晚些时候和晚上。

But it's been shown now in studies on humans, and I'll provide a link to at least one of those studies, that by getting some bright light in your eyes, ideally from sunlight, in the late afternoon and evening.

但现在它已经在人类研究中得到了证明，我将提供至少其中一项研究的链接，即在下午晚些时候和晚上让一些明亮的光进入你的眼睛，最好是阳光。

And, of course, the timing will vary depending on time of year and where you are located on the planet.

当然，时间会根据一年中的时间和您在地球上的位置而有所不同。

But facing the sun around sunset, you don't actually have to see the sun cross down below the horizon, but facing the sun around that time for anywhere from 5 to 10 minutes or even less, even two to five minutes, can adjust the sensitivity of neurons in your retina that communicate light information to the brain and make it such that in the evening when you use artificial lights, they aren't going to have as much of a detrimental effect on your dopamine system and for impairing your sleep.

但在日落时面对太阳，你实际上不必看到太阳从地平线以下穿过，但在那个时间前后面对太阳 5 到 10 分钟，甚至更短，甚至 2 到 5 分钟，可以调整视网膜中向大脑传达光信息的神经元的敏感性，使晚上使用人造光时，它们不会对你的多巴胺系统产生太大的有害影响，也不会损害你的睡眠。

So the idea is as much bright light, ideally from sunlight but also from artificial sources, from the time you wake up in the morning until the evening.

因此，我们的想法是从早上醒来到晚上，尽可能多地提供明亮的光线，最好是阳光，也可以是人造光源。

Maybe around 6:00 or 7:00.

大概是 6:00 或 7:00 左右。

Maybe in the summer months, a little bit later.

也许在夏季，稍晚一些。

And then really try and get as little bright light in your eyes as you can in the evening and nighttime hours.

然后，在晚上和夜间，尽可能少让强光进入眼睛。

And ideally, you would also get some sunlight exposure right around the time of sunset or in the late afternoon.

理想情况下，您还可以在日落时分或下午晚些时候接受一些阳光照射。

Go outside, take your sunglasses off.

走出去，摘下墨镜。

Don't try and do this through a windshield or through a window.

不要尝试通过挡风玻璃或窗户进行此操作。

It will not work.

这是行不通的。

You have to get outside.

你必须出去。

If you're under an overhang, at least try and get some direct sunlight in your eyes at that time.

如果您位于悬挑之下，至少尝试让阳光直射您的眼睛。

And that will adjust the sensitivity of your retina such that bright artificial lights or artificial lights of any kind that you're exposed to in the evening and in the late hours of the night won't have as much of a detrimental effect.

这将调整您视网膜的敏感度，这样您在晚上和深夜接触到的明亮的人造光或任何类型的人造光就不会产生太大的有害影响。

That said, if you go to the bathroom in the middle of the night, try and keep the lights dim.

也就是说，如果你半夜去洗手间，尽量把灯调暗。

Many people have asked whether or not, for instance, a nightlight or a flashlight is going to have as much of a negative effect.

许多人问，例如夜灯或手电筒是否会产生同样大的负面影响。

This is very straightforward.

这非常简单。

If you think about it, if you shine a light at something, you can see into your environment.

如果你想一想，如果你用光照射某物，你就可以看到你的环境。

If you've ever been camping or you've walked with a flashlight, you can see things around you that you wouldn't otherwise, of course.

当然，如果您曾经露营过或者用手电筒走路，您就可以看到周围的事物，否则您看不到这些事物。

But if you were to shine that light in your eyes, it would be far brighter.

但如果你把那光照射到你的眼睛里，它会更亮。

So yes, of course, if you get up in the middle of the night and you can use your phone flashlight to illuminate the environment that you're in so that you can safely go to where you need to go and then back to bed, that's going to be far better than turning on the lights or, of course, shining light in your eyes, right.

所以，是的，当然，如果你半夜起床，你可以使用手机手电筒照亮你所处的环境，这样你就可以安全地去你需要去的地方，然后回到床上，这会比开灯或者，当然，在你的眼睛里照射光要好得多，对吧。

So the idea is bright, bright, bright in the morning and throughout the day.

所以这个想法在早上和全天都是明亮、明亮、明亮的。

And as dim and dark as possible at night.

晚上尽可能昏暗和黑暗。

And that afternoon light viewing provides, sort of, what I call a Netflix inoculation that will allow you to adjust your retinal sensitivity and give you a little bit more flexibility in terms of allowing some nighttime light exposure without the detrimental effects.

下午的光线观看提供了我所说的 Netflix 接种，它可以让你调整你的视网膜敏感度，并在允许一些夜间光线照射方面给你更多的灵活性，而不会产生有害影响。

Now I realize today's episode is about happiness, it's not about sunlight or dopamine.

现在我意识到今天的节目是关于幸福的，而不是关于阳光或多巴胺。

And yet, as we'll talk about more in just a moment, if you're not optimizing your sleep and if you are using or being exposed to light rather at the wrong times of the day/night cycle, that is going to make it very hard for the other sorts of practices that relate to happiness to have their full impact.

然而，正如我们稍后将讨论的更多内容一样，如果您没有优化您的睡眠，并且如果您在昼夜周期的错误时间使用或暴露在光线下，那么其他与幸福相关的实践将很难发挥其全部影响。

So the backdrop, where I would say the kind of landscape of your chemicals and your hormones, is powerfully controlled by not just the brightness of light but the timing of light and your exposure to light.

因此，背景，我想说的是你的化学物质和荷尔蒙的景观，不仅受到光的​​亮度的强烈控制，还受到光的时间和你暴露在光下的时间的强烈控制。

In particular, your exposure to light to your eyes is something that you have a lot of control over.

特别是，您对眼睛所接触的光线有很大的控制权。

You don't have absolute control, but you have a lot of control over.

你没有绝对的控制权，但你有很大的控制权。

And it's been proven that even these small steps, which are completely cost-free.

事实证明，即使是这些小步骤，也是完全免费的。

They require just a few minutes of time, but no purchase a product or anything else can allow you to greatly adjust your neurochemistry and your hormones in the direction of better mood, better sleep, and happiness.

它们只需要几分钟的时间，但购买任何产品或其他任何东西都无法让您极大地调整您的神经化学和荷尔蒙，从而获得更好的心情、更好的睡眠和幸福。

Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford.

在开始之前，我想强调一下，这个播客与我在斯坦福大学的教学和研究角色是分开的。

It is, however, part of my desire and effort to bring zero cost to consumer information about science and science-related tools for the general public.

然而，我的愿望和努力的一部分是为公众带来有关科学和科学相关工具的零成本消费者信息。

In keeping with that theme, I'd like to thank the sponsors of today's podcast.

为了与这个主题保持一致，我要感谢今天播客的赞助商。

Our first sponsor is Thesis.

我们的第一个赞助商是论文。

Thesis makes custom nootropics.

论文制作定制促智药。

And as I've said many times before on this podcast, I am not a fan of the word nootropics because it means smart drugs.

正如我之前在这个播客上多次说过的那样，我不喜欢促智药这个词，因为它意味着聪明的药物。

And frankly, there are no specific neural circuits in the brain or body for being quote-unquote smart.

坦率地说，大脑或身体中并没有特定的神经回路来实现聪明。

Thesis understands this, and they've developed custom nootropics that are designed to bring your brain and body into the state that's ideal for what you need to accomplish.

Thesis 明白这一点，他们开发了定制的促智药，旨在让您的大脑和身体进入最适合您需要完成的任务的状态。

They use the highest quality ingredients, things like phosphatidylserine, alpha GPC, many ingredients that I've talked about before on this podcast and that I happen to use myself.

他们使用最优质的成分，例如磷脂酰丝氨酸、α GPC，以及我之前在这个播客上讨论过的许多成分，而且我自己也碰巧使用过。

I've been using Thesis for over a year now, and I can confidently say that their nootropics have been a game changer.

我已经使用 Thesis 一年多了，我可以自信地说，他们的促智药已经改变了游戏规则。

For me, I like their nootropic for clarity.

对我来说，我喜欢他们的促智药，因为它的清晰度。

I used that before cognitive work often.

我经常在认知工作之前使用它。

And I like their nootropic for energy.

我喜欢它们的益智能量。

And I often used that before workouts.

我经常在锻炼前使用它。

In particular, workouts that are especially intense.

尤其是特别剧烈的锻炼。

To get your own personalized nootropic starter kit, go online to takethesis.com/huberman.

要获取您自己的个性化促智入门套件，请上网访问 takethesis.com/huberman。

Take their 3-minute quiz, and these will send you four different formulas to try in your first month.

参加他们的 3 分钟测验，他们会向您发送四种不同的公式，供您在第一个月内尝试。

Again that's takethesis.com/huberman.

同样是 takethesis.com/huberman。

And use the code Huberman at checkout to get 10% off your first box.

结帐时使用代码 Huberman 即可享受第一盒 10% 的折扣。

Today's episode is also brought to us by InsideTracker.

今天的节目也是由 InsideTracker 为我们带来的。

InsideTracker is a personalized nutrition platform that analyzes data from your blood and DNA to help me better understand your body and help you meet your health goals.

InsideTracker 是一个个性化营养平台，可分析您的血液和 DNA 数据，帮助我更好地了解您的身体并帮助您实现健康目标。

I've long been a believer in getting regular blood work done for the simple reason that many of the factors that impact your immediate and long-term health can only be analyzed with a quality blood test.

长期以来，我一直坚信定期进行血液检查，原因很简单，影响您当前和长期健康的许多因素只能通过高质量的血液测试来分析。

One of the problems with a lot of blood tests and DNA tests out there, however, is that you get information back about lipids and levels of hormones and levels of metabolic factors and so on, but you don't know what to do with that information.

然而，大量血液测试和 DNA 测试的问题之一是，你得到有关血脂、激素水平和代谢因子水平等的信息，但你不知道如何处理这些信息。

InsideTracker has a very easy-to-use online site where you can monitor your levels.

InsideTracker 有一个非常易于使用的在线网站，您可以在其中监控您的水平。

And you can click on any specific marker, any specific hormone, or metabolic factor, and it will tell you the behavioral tools, for instance, exercise, the nutrition tools, and the supplementation-based tools that you can use in order to bring those numbers into the appropriate ranges for your immediate and long-term health goals.

你可以点击任何特定的标记、任何特定的激素或代谢因素，它会告诉你可以使用的行为工具，例如运动、营养工具和基于补充剂的工具，以便将这些数字调整到适合你的近期和长期健康目标的范围内。

If you'd like to try InsideTracker, you can visit insidetracker.com/huberman to get 20% off any of InsideTracker's plan.

如果您想尝试 InsideTracker，可以访问 insidetracker.com/huberman，享受任何 InsideTracker 计划 20% 的折扣。

Again that's insidetracker.com/huberman to get 20% off.

同样，在 insidetracker.com/huberman 上可以获得 20% 的折扣。

Today's episode is also brought to us by Helix Sleep.

今天的节目也是由 Helix Sleep 为我们带来的。

Helix makes mattresses and pillows that are of the absolute highest quality.

Helix 生产绝对最高品质的床垫和枕头。

I started sleeping on a Helix mattress well over a year ago, and it's been the best sleep that I've ever had.

一年多前，我开始睡 Helix 床垫，这是我睡过的最好的睡眠。

One of the things that makes Helix mattresses so unique is that they match the design of the mattress to your unique sleep needs.

Helix 床垫如此独特的原因之一是，它们的床垫设计符合您独特的睡眠需求。

So, for instance, if you go on to their website, you can take a brief quiz.

因此，例如，如果您访问他们的网站，您可以进行一个简短的测验。

It's only takes about two or three minutes.

只需要大约两三分钟。

And you'll answer questions like do you tend to run hot or cold throughout the night.

您将回答一些问题，例如您整晚会感到热还是冷。

Or whether or not you sleep on your back, your side, or your stomach, or maybe you don't know.

或者你是仰睡、侧睡还是俯睡，或者你可能不知道。

Regardless, they will match you to the custom mattress that's ideal for your sleep needs.

无论如何，他们都会为您匹配最适合您睡眠需求的定制床垫。

For me that was the dusk D-U-S-K mattress.

对我来说，那就是黄昏 D-U-S-K 床垫。

Which, for me, was not too firm, not too soft, and was ideal for my sleep patterns.

对我来说，它不太硬，也不太软，非常适合我的睡眠模式。

You take the quiz, and you'll find out what mattress is ideal for your sleep patterns.

您参加测验，您就会发现哪种床垫最适合您的睡眠模式。

So if you're interested in upgrading your mattress, go to helixsleep.com/huberman, take their brief sleep quiz, and they'll match you to a customized mattress.

因此，如果您有兴趣升级床垫，请访问 helixsleep.com/huberman，参加他们的简短睡眠测验，他们将为您匹配定制床垫。

And you'll get up to $200 off any mattress order and two free pillows.

订购任何床垫可享受高达 200 美元的优惠，并免费获得两个枕头。

They have a 10-year warranty.

他们有 10 年保修。

And you get to try out the mattress for 100 nights risk-free.

您可以无风险地试用床垫 100 晚。

Again, if you're interested, you can go to helixsleep.com/huberman for up to $200 off and two free pillows.

同样，如果您有兴趣，可以访问 helixsleep.com/huberman，享受最高 200 美元的折扣和两个免费枕头。

Let's talk about happiness.

我们来谈谈幸福吧。

This thing that everybody seems to want, and yet not everybody can agree on what exactly it is or how to get it.

每个人似乎都想要这个东西，但并不是每个人都能就它到底是什么或如何得到它达成一致。

Now I want to start by quoting a previous guest on the Huberman Lab podcast.

现在我想首先引用胡伯曼实验室播客上的一位嘉宾的话。

And that is a colleague of mine at Stanford School of Medicine, Dr. Karl Deisseroth, who's both a bioengineer and a clinician.

这是我在斯坦福大学医学院的同事 Karl Deisseroth 博士，他既是一名生物工程师又是一名临床医生。

That is, he's a psychiatrist who spends a lot of his time both running a laboratory and seeing patients, human patients, of course.

也就是说，他是一名精神科医生，花费大量时间管理实验室和看病人，当然是人类病人。

And I once was at a meeting where I heard Karl say something to the extent of we don't know what other people feel.

我曾经在一次会议上听到卡尔说了一些我们不知道其他人的感受的事情。

In fact, most of the time, we don't even really know how we feel.

事实上，大多数时候，我们甚至都不知道自己的感受如何。

And while that statement was meant to report several different things about the way that the brain works and emotions, et cetera, one of the things that he was emphasizing, and I know he was emphasizing it because he confirmed this for me, was the fact that language.

虽然该声明的目的是报告有关大脑工作方式和情绪等的几个不同的事情，但他强调的事情之一，我知道他之所以强调这一点，是因为他向我证实了这一点，那就是语言这一事实​​。

Things like the word happiness, or joy, or meaning, or pleasure, or delight, are actually not very precise when it comes to describing our brain and body states.

在描述我们的大脑和身体状态时，诸如“幸福”、“快乐”、“意义”、“快乐”或“高兴”之类的词实际上并不是很准确。

So, for instance, if I tell you I'm feeling pretty happy.

所以，举例来说，如果我告诉你我感觉很高兴。

I know what that means for me, at least in this moment, but you don't really know whether or not it means the same thing as what pretty happy means for you.

我知道这对我意味着什么，至少在此时此刻，但你真的不知道这是否与“非常快乐”对你意味着同样的事情。

If I say I'm extremely happy and I have a big grin.

如果我说我非常高兴并且笑容满面。

I have a grin on my face that I can't seem to wipe off my face.

我脸上挂着笑容，似乎无法抹去。

Well, then, you might get a sense of how much happier I am than pretty happy.

好吧，那么，你可能会感觉到我比非常快乐更快乐。

But it's still hard to calibrate my level of internal state or happiness, and the same is true for you and for everybody else.

但校准我的内在状态或幸福水平仍然很困难，对你和其他人来说也是如此。

And it's important for us to acknowledge this because at this point in human history, 2022, we don't really have a measurement like body temperature or heart rate or heart rate variability or even a way to measure neurochemicals in the brain and body that give us anything better than a crude correlate or an estimate, at best, of what happiness is.

我们必须承认这一点，因为在 2022 年人类历史的这一点上，我们实际上还没有一种测量方法，比如体温、心率或心率变异性，甚至没有一种测量大脑和身体中神经化学物质的方法，可以给我们提供比粗略关联或充其量对幸福感的估计更好的东西。

So that's really important to understand and to keep in mind throughout this episode.

因此，在整个情节中理解并牢记这一点非常重要。

It doesn't mean that we cannot have a strong data-driven conversation about happiness and what brings us to a state of happiness.

这并不意味着我们不能就幸福以及是什么让我们进入幸福状态进行强有力的数据驱动的对话。

But it's very important to understand that language is not an ideal and maybe even a deficient tool in terms of describing our emotions and our states of mind and body.

但重要的是要明白，语言在描述我们的情感和身心状态方面并不是一种理想的工具，甚至可能是一种有缺陷的工具。

Now equally important is to understand that while we do have neurotransmitters, that is, the chemicals that are released between neurons, nerve cells that allow neurons to communicate, things like glutamate and gaba, for instance.

现在同样重要的是要了解，虽然我们确实有神经递质，即神经元之间释放的化学物质，允许神经元进行交流的神经细胞，例如谷氨酸和伽巴等物质。

And we have what are called modulators.

我们有所谓的调制器。

These are chemicals also released by neurons that impact the electrical firing and chemical release of other neurons.

这些化学物质也由神经元释放，影响其他神经元的电放电和化学释放。

Things like serotonin, and dopamine, and acetylcholine, and epinephrine.

比如血清素、多巴胺、乙酰胆碱和肾上腺素。

Neuromodulators and neurotransmitters are always present in a cocktail in our brain and body.

神经调节剂和神经递质始终存在于我们大脑和身体的鸡尾酒中。

That is, they are present in different ratios and at different levels.

也就是说，它们以不同的比例和不同的水平存在。

So we need to completely discard with the idea that any one neurotransmitter or any one neuromodulator is solely responsible for a state of happiness or for a lack of state of happiness, for that matter.

因此，我们需要完全放弃这样的想法，即任何一种神经递质或任何一种神经调节剂仅对幸福状态或缺乏幸福状态负责。

That said, it is true that for people that tend to have lower baseline levels of, for instance, dopamine, their levels of happiness, or we should say their self-reported levels of happiness, tend to be lower than for those that have greatly elevated baseline levels of dopamine.

也就是说，确实，对于多巴胺基线水平较低的人来说，他们的幸福水平，或者我们应该说他们自我报告的幸福水平，往往低于多巴胺基线水平大幅升高的人。

Now, this can be best appreciated at the extremes where, for instance, in conditions like Parkinson's disease or other conditions where people's levels of dopamine in their brain is severely depleted.

现在，在极端情况下可以最好地理解这一点，例如，在帕金森病或其他人们大脑中多巴胺水平严重耗尽的情况下。

Mind you, we also see this in drug-addicted individuals that are in a withdrawal state because they're trying to quit or they don't have access to the drug that normally stimulates release of dopamine.

请注意，我们在处于戒断状态的吸毒者中也看到了这种情况，因为他们试图戒烟，或者他们无法获得通常刺激多巴胺释放的药物。

Think the cocaine addict who can't get cocaine.

想想那些无法获得可卡因的可卡因成瘾者。

Or the methamphetamine addict that can't or is trying to avoid taking methamphetamine.

或者无法或正在试图避免服用甲基苯丙胺的甲基苯丙胺成瘾者。

Or the Parkinson's patient who has fewer dopamine neurons because they degenerated.

或者帕金森病患者的多巴胺神经元数量较少，因为它们退化了。

Those individuals do tend to be more depressed.

这些人确实往往更加抑郁。

They tend to have lower affect.

他们的影响力往往较低。

They are less happy.

他们不那么快乐。

At least, that's how they report themselves to be emotionally.

至少，他们在情感上是这样表达自己的。

And that's what we observe when we look at them behaviorally in terms of the amount of smiling, the amount of energy they seem to have.

这就是当我们从他们的行为角度观察他们的微笑程度和他们似乎拥有的能量时所观察到的。

At the opposite extreme.

处于相反的极端。

And while still focusing on the kind of pathology of neurotransmitter and neuromodulator systems, an individual who is in a manic phase of bipolar will tend to have very elevated levels of dopamine.

虽然仍然关注神经递质和神经调节系统的病理学类型，但处于躁郁症躁狂期的个体的多巴胺水平往往会非常高。

And those people will talk a mile a minute, and they won't require sleep.

这些人会说得一分钟一英里，而且他们不需要睡觉。

And at least to them, every idea is an exciting idea and one that they want to pursue.

至少对他们来说，每一个想法都是一个令人兴奋的想法，也是他们想要追求的想法。

We did an entire episode about bipolar depression, A.K.A.

我们制作了一整集关于双相抑郁症（又称双相抑郁症）的节目。

Bipolar disorder.

躁郁症。

So if you'd like to learn more about that, please check out that episode.

因此，如果您想了解更多信息，请查看该集。

That and all other episodes of the podcast, of course, you can find it hubermanlab.com in all formats.

当然，该播客以及该播客的所有其他剧集，您都可以在 hubermanlab.com 上找到所有格式的内容。

But the point here is that very low levels are very high levels of dopamine are correlated with certain states of, for instance, low happiness or the absence of happiness.

但这里的要点是，非常低水平或非常高水平的多巴胺与某些状态相关，例如低幸福感或缺乏幸福感。

We could even call it depression in some cases.

在某些情况下，我们甚至可以称之为抑郁症。

Or extreme happiness or even euphoria.

或者极度的幸福，甚至欣快感。

Sometimes even inappropriate euphoria, as is the case with bipolar depression or sometimes called bipolar mania or bipolar disorder.

有时甚至是不适当的欣快感，如双相抑郁症或有时称为双相躁狂或双相情感障碍。

Now, of course, there's a range in between depressed and manic.

当然，现在有一个介于抑郁和躁狂之间的范围。

And most people, fortunately reside somewhere in that range.

幸运的是，大多数人都居住在这个范围内。

And it is indeed a continuum.

这确实是一个连续体。

And I think it's safe to say that levels of dopamine probably do correlate with levels of happiness.

我认为可以肯定地说，多巴胺水平可能确实与幸福水平相关。

But there is no one single chemical nor chemical signature, that is, no specific recipe of two parts dopamine, to one part serotonin, to one part acetylcholine that we can say equates to happiness.

但是，没有一种单一的化学物质或化学特征，也就是说，没有一种特定的配方可以将两份多巴胺、一份血清素、一份乙酰胆碱等同于幸福。

Indeed there's now tremendous controversy as to whether or not, for instance, having lower levels of serotonin is actually the cause of depression or merely correlates with depression or maybe doesn't even correlate with depression, at all.

事实上，现在存在着巨大的争议，例如，血清素水平较低是否确实是抑郁症的原因，或者仅仅是与抑郁症相关，或者甚至可能与抑郁症根本没有相关性。

This became especially controversial because, in the last year, the so-called serotonin hypothesis of depression has been called into question.

这变得尤其有争议，因为去年，所谓的抑郁症血清素假说受到了质疑。

And indeed, it does seem to be the case that for individuals that are depressed, their levels of serotonin can sometimes be normal.

事实上，对于抑郁症患者来说，他们的血清素水平有时可能是正常的。

However, and this is an important however, that does not mean that administering drugs that increase levels of serotonin in depressed people does not sometimes and indeed often help ameliorate some of their symptoms.

然而，这一点很重要，但这并不意味着服用增加抑郁症患者血清素水平的药物有时不能、实际上经常有助于改善他们的某些症状。

And I should mention that many of the selective serotonin reuptake inhibitors.

我应该提到许多选择性血清素再摄取抑制剂。

So-called SSRIs such as Prozac and Zoloft, et cetera, are still considered excellent treatments for conditions like OCD and so on and so forth.

所谓的 SSRIs，如百忧解和左洛复等，仍然被认为是治疗强迫症等病症的极好方法。

But what I'm trying to do is make two important points.

但我想做的是提出两个重要的观点。

First of all, that language is not a great indicator of internal state.

首先，这种语言并不是内部状态的重要指标。

Especially when trying to understand other people's internal state.

尤其是当试图了解别人的内心状态时。

And that is especially true for things like happiness.

对于幸福这样的事情尤其如此。

And that there is no one chemical signature of happiness.

并且不存在任何一种幸福的化学特征。

There's no one neural modulator or combinations of neuromodulators that we can say is the cocktail for happiness.

没有一种神经调节剂或神经调节剂组合可以说是幸福的鸡尾酒。

But, and it's a very important, but when levels of dopamine and serotonin tend to be chronically low for an individual below their typical baseline, they will, yes, tend to be lower in affect and have lower mood and less episodes of happiness per day, per week, per month, per year, et cetera.

但是，这是非常重要的，但是当一个人的多巴胺和血清素水平长期低于其典型基线时，他们的情感往往会较低，情绪较低，每天、每周、每月、每年等等的幸福感也会减少。

Conversely, when an individual has elevations in dopamine and serotonin levels, in particular dopamine levels and the other so-called catecholamines, which include epinephrine and norepinephrine.

相反，当一个人的多巴胺和血清素水平升高，特别是多巴胺和其他所谓的儿茶酚胺（包括肾上腺素和去甲肾上腺素）水平升高时。

So the catecholamines are dopamine, epinephrine, and norepinephrine.

所以儿茶酚胺是多巴胺、肾上腺素和去甲肾上腺素。

They're all very similar biochemically.

它们在生化方面都非常相似。

They all lead to states of elevated motivation, energy, and so on.

它们都会带来更高的动力、能量等状态。

When those chemicals are elevated above baseline, people do tend to have elevated sense of mood and well-being, and in particular sense of possibility about what they can do in the world and what the world can offer them.

当这些化学物质高于基线时，人们的情绪和幸福感确实会提高，尤其是对自己在世界上可以做什么以及世界可以为他们提供什么的可能性的感觉。

So we need to acknowledge those two features of language and neurochemistry as we wade into the discussion about the psychology of happiness.

因此，当我们深入讨论幸福心理学时，我们需要承认语言和神经化学的这两个特征。

And, in particular, about the controlled experiments that have been done in excellent laboratories focused on the psychology of happiness and what brings happiness and what does not.

特别是在优秀的实验室中进行的对照实验，重点关注幸福心理学以及什么会带来幸福，什么不会。

There have been some excellent studies on happiness.

关于幸福有一些出色的研究。

And these come in two forms generally.

这些通常有两种形式。

One form of these studies is individuals come into a laboratory.

这些研究的一种形式是个人进入实验室。

They participate in an experiment over the course of a day or months.

他们参与为期一天或几个月的实验。

And then, data are collected analyzed, and the papers are submitted, and published, and discussed.

然后，收集数据并进行分析，提交论文、发表和讨论。

The other form is so-called longitudinal study.

另一种形式是所谓的纵向研究。

Where individuals come into the laboratory, and they are studied over a very long period of time.

个人进入实验室，并对他们进行很长一段时间的研究。

Ranging from months to years and sometimes even decades.

时间从几个月到几年甚至几十年不等。

And then, the variables of age, life circumstances, and other factors can be incorporated into the data.

然后，年龄、生活环境和其他因素的变量可以纳入数据中。

And typically, there are multiple papers, there's data published throughout the longitudinal study, or sometimes it's just one paper at the end of the longitudinal study.

通常，会有多篇论文，在整个纵向研究中都会发布数据，或者有时在纵向研究结束时只有一篇论文。

Let's talk about one of the more famous and perhaps the longest-running longitudinal study on happiness.

让我们来谈谈一项最著名的、也许是运行时间最长的关于幸福的纵向研究。

This is a study that was initiated or conceived in 1938 at Harvard University.

这是哈佛大学 1938 年发起或构思的一项研究。

The so-called Harvard Happiness Project.

所谓的哈佛幸福计划。

Some of you probably heard about this.

你们中有些人可能听说过这个。

It involved Harvard College sophomores and other individuals who were incorporated into this study as well.

哈佛大学二年级学生和其他个人也参与了这项研究。

It's a study that initially had more than a couple of hundred subjects.

这项研究最初有数百名受试者。

But because some have either dropped out and not been able to be contacted and monitored over time or died, or for whatever reason, are no longer participating in the study, they're very few of these individuals left.

但由于有些人要么退出，并且随着时间的推移无法联系和监测，要么死亡，或者出于某种原因不再参与这项研究，所以他们中剩下的人很少了。

And yet there's tremendous power to a study like this.

然而，这样的研究具有巨大的力量。

It's such an impressive study, and we're all so grateful that laboratories at Harvard decided to initiate and continue this study because it is one of the few studies, perhaps the study that has allowed us to understand happiness in our species over a very long period of time.

这是一项令人印象深刻的研究，我们都非常感激哈佛大学的实验室决定启动并继续这项研究，因为这是为数不多的研究之一，也许这项研究使我们能够在很长一段时间内了解我们物种的幸福感。

Like any study, it's not perfect.

与任何研究一样，它并不完美。

It didn't include a lot of matching by sex or matching by vocation, or matching by income and background.

它不包括大量的性别匹配、职业匹配、收入和背景匹配。

And back then, there was also a lot less discussion about trauma and histories around trauma, as well as positive episodes in people's lives.

那时，关于创伤和创伤历史以及人们生活中积极事件的讨论也少了很多。

Nonetheless, there's a lot of power in a study like this.

尽管如此，这样的研究还是有很大的力量。

And there are some very basic takeaways, some of which you may have heard before but some of which may be surprising those of you who haven't.

还有一些非常基本的要点，其中一些您可能以前听说过，但其中一些可能会让那些没有听说过的人感到惊讶。

So one of the key things about the study is people in the study, at least those who still have intact memory, which many of them do, are able to think back on not just their previous year or week but 10 years ago, 20 years ago, 50 years ago and compare what makes them happy at one age versus another age.

因此，这项研究的一个关键点是，研究中的人们，至少是那些仍然拥有完整记忆的人（他们中的许多人确实如此）不仅能够回想起他们前一年或前一周，还能够回想起 10 年前、20 年前、50 年前，并比较在一个年龄段和另一个年龄段让他们快乐的因素。

A number of things have emerged from that conversation.

从那次谈话中我们了解到了很多事情。

So I just want to discuss some of the highlight points then we'll get into a little bit more of the nitty-gritty of the data.

所以我只想讨论一些要点，然后我们将进一步了解数据的实质内容。

First of all, it's been discussed many, many times that the total amount of income that an individual makes or has, and again, this could be income from work, or it could be money that they inherited, does not seem to directly relate to their level of happiness.

首先，人们已经讨论过很多次了，一个人赚取或拥有的总收入，这可能是工作收入，也可能是他们继承的钱，似乎与他们的幸福水平没有直接关系。

Now a lot of people take that point and think, oh, money doesn't matter.

现在很多人都接受了这一点并认为，哦，钱并不重要。

Other people hear that point and think to themselves, yeah, right, easy to say if you have a lot of money.

其他人听到这句话，心里想，是啊，对啊，如果你有很多钱的话，说起来容易。

We'll talk about the interpretation of those data in just a few minutes.

我们将在几分钟内讨论这些数据的解释。

But I do want to earmark that finding.

但我确实想指出这一发现。

Because I agree that while money or total resources itself does not predict happiness in any kind of direct way, that is not the same thing as saying having very few resources will make you happier, of course.

因为我同意，虽然金钱或总资源本身并不能以任何直接方式预测幸福，但这当然与说拥有很少的资源会让你更幸福不同。

I don't think anyone would imagine that.

我想没有人会想到这一点。

But it also tends to overlook an important point, which is something that I certainly have learned to appreciate in my life and something that I especially appreciated when I was a student and post-doc, which is the following.

但它也往往忽略了一个重要的点，这是我在生活中当然学会欣赏的东西，也是我在学生和博士后时特别欣赏的东西，如下所示。

People will say money can't buy happiness.

人们会说金钱买不到幸福。

And we'll talk about the buy aspect of that in a moment.

我们稍后会讨论购买方面的问题。

And indeed, that's true.

确实如此。

If you look at this longitudinal study or you look at other studies that are done on a more short-term basis.

如果您查看这项纵向研究或查看其他在更短期的基础上进行的研究。

Once people get past a certain level of income relative to their cost of living, the amount of happiness does not scale with that income.

一旦人们的收入相对于生活成本超过一定水平，幸福感就不会随着收入而变化。

That is, for every additional $1,000 or $10,000 that they earn, they don't report being that much happier on a daily basis.

也就是说，他们每多赚 1,000 美元或 10,000 美元，他们并没有表示每天变得更快乐。

Now that said, I venture the argument that while money truly cannot buy happiness, it absolutely can buffer stress.

话虽如此，我冒昧地说，虽然金钱确实买不到幸福，但它绝对可以缓解压力。

And in particular, it can buffer stress in the form of the ability to purchase or pay for goods and services, and in particular services.

特别是，它可以以购买或支付商品和服务（特别是服务）的能力的形式缓冲压力。

You're not going to tell me that having children doesn't involve some increase in the demands on your life, less sleep, and more demands.

你不会告诉我，生孩子并不意味着对你的生活要求有所增加，睡眠更少，要求更多。

And it certainly is the case that if you can hire help to clean.

如果你能雇人帮忙打扫的话，情况确实如此。

You can hire nannies if that's your thing.

如果你喜欢的话，你可以聘请保姆。

You can hire help to assist with babysitting or even night nurses if you're having trouble sleeping that will literally allow you to sleep while they take care of your child in the middle of the night.

如果您睡眠困难，您可以聘请保姆或夜间护士来协助您，这实际上可以让您在半夜照顾您的孩子时安然入睡。

Often give excellent care.

经常给予极好的照顾。

One hopes excellent care.

人们希望受到良好的照顾。

That that won't offset some of the stress associated with lack of sleep.

但这并不能抵消一些与睡眠不足相关的压力。

So there are a million different examples one could give of this, but I certainly experienced this during graduate school.

因此，人们可以给出一百万个不同的例子，但我在研究生期间确实经历过这一点。

In fact, I experience both sides of the equation here.

事实上，我在这里经历了等式的两边。

I made very little money as a graduate student.

作为一名研究生，我赚的钱很少。

I had essentially no savings when I started graduate school, and I made very little money.

当我开始读研究生时，我基本上没有积蓄，赚的钱也很少。

The amount doesn't matter at this point, but I could just barely afford rent and my food.

目前金额并不重要，但我只能勉强负担房租和食物。

I actually opted to live in the laboratory a lot of the time.

事实上，我很多时候都选择住在实验室里。

And by doing that, I had more money to spend on other things that were important to me.

通过这样做，我有更多的钱可以花在对我来说重要的其他事情上。

Now I did not have a family at the time, and so I was able to do that.

现在我当时没有家庭，所以我能够做到这一点。

Something that not everyone can do.

不是每个人都能做到的事情。

But I made very little money, but at the same time, I was in laboratory all the time, and that's where I wanted to be.

但我赚的钱很少，但与此同时，我一直在实验室里，这就是我想去的地方。

And so my level of stress was actually pretty low because I was investing all my time and energy into the very thing that I knew would eventually help bring me more resources.

所以我的压力实际上相当低，因为我把所有的时间和精力都投入到了我知道最终会帮助我带来更多资源的事情上。

When I moved from being a graduate student to a postdoc, for instance.

例如，当我从研究生转为博士后时。

A postdoc is generally a three to five-year period.

博士后一般为期三到五年。

It's sort of like residency in medicine, where you're no longer taking courses, but you continue to do research.

这有点像医学住院医师实习，你不再参加课程，但你继续做研究。

In fact, entire new lines of research and prior to getting a professorship.

事实上，在获得教授职位之前，这是全新的研究方向。

My income went up slightly, went up by about 30% to 40%.

我的收入略有增加，大约增加了30%到40%。

But because of where I moved and because of the times, my cost of living went way, way up and I was extremely stressed.

但由于我搬家和时代的原因，我的生活成本大幅上涨，我的压力非常大。

So it wasn't my absolute income, it was my absolute income relative to my cost of living.

所以这不是我的绝对收入，而是我相对于生活成本的绝对收入。

The other thing that one needs to consider when considering income versus cost of living is there's also this notion of peer group.

在考虑收入与生活成本时需要考虑的另一件事是同侪群体的概念。

And we're going to talk more about social bonds and connections later.

稍后我们将更多地讨论社会纽带和联系。

But one thing that I noticed when I moved from being a graduate student to a postdoc was I was a graduate student in a small town where I had access if I chose to participate in most, if not all, of the social gatherings because they were all very low cost.

但当我从研究生转为博士后时，我注意到的一件事是，我是一个小镇的研究生，如果我选择参加大多数（如果不是全部）社交聚会，我就可以参加那里的社交聚会，因为它们的成本都非常低。

People tended to aggregate at the farmer's market on Saturday.

周六，人们倾向于聚集在农贸市场。

Most people wouldn't even purchase anything, at least not the graduate students wouldn't purchase anything.

大多数人甚至不会买任何东西，至少研究生不会买任何东西。

It was just a place to aggregate.

这只是一个聚集的地方。

People sometimes play pickup games of soccer or just hang out have a cup of coffee.

人们有时会踢足球或者只是出去喝杯咖啡。

There was a volleyball game on Fridays.

周五有一场排球比赛。

Sometimes people would go out to eat that evening, which of course, costs money, et cetera, but it was relatively low cost of living.

有时晚上人们会出去吃饭，这当然要花钱等等，但生活成本相对较低。

And social connections and peer group interactions were all generated around the same fairly low-cost activities.

社会联系和同伴群体互动都是围绕同样成本相当低的活动产生的。

When I transitioned to being a postdoc, I made more money, but cost of living went up.

当我转为博士后时，我赚了更多的钱，但生活成本上升了。

But in addition to that, my peer group tended to want to engage in the same kinds of activities that people in that larger city were engaged in.

但除此之外，我的同龄人往往希望从事与大城市的人们从事的相同类型的活动。

So peer group has a tremendously powerful influence on whether or not we gauge the amount of money that we have as bringing us happiness or not.

因此，同侪群体对我们衡量自己拥有的金钱是否能给我们带来幸福有着巨大的影响。

And that really speaks to the critical importance of social interactions and certain kinds of social interactions, in particular.

这确实说明了社交互动，特别是某些类型的社交互动的至关重要性。

Now, if any of that was unclear, what I'm basically saying is it's not just about being able to pay your rent.

现在，如果有任何不清楚的话，我基本上想说的是，这不仅仅是能够支付房租。

It's also about being able to access the kinds of social interactions that you deem are quote-unquote correct for you at that stage of life and in the place where you happen to be living.

它还涉及到能够在您所处的人生阶段和您居住的地方进行您认为对您来说完全正确的社交互动。

Because if you can meet all the demands of costs of rent and paying your power bill and food, et cetera, but you are socially isolated because your peer group, or those around you that you want to engage with, are engaging in activities that you either don't have time for, literally, because you're doing other things or that you don't have the financial resources for, then that can actually severely impact this rating of what we call happiness.

因为如果你能够满足房租、支付电费和食物等费用的所有要求，但你在社会上被孤立，因为你的同龄人群体，或者你周围你想要参与的人，正在从事你没有时间做的活动，从字面上看，因为你正在做其他事情，或者你没有经济资源，那么这实际上会严重影响我们所谓的幸福评级。

Why am I parsing this so finally?

为什么我最后要解析这个？

Well, I'm parsing and finally because I think that most of us have heard the outcome of this study from Harvard or the more short-term studies, also many of which are from Harvard.

好吧，我正在解析，最后是因为我认为我们大多数人都听说过哈佛大学的这项研究的结果或更短期的研究，其中很多也来自哈佛大学。

We'll talk about the just phenomenal work from Dan Gilbert's laboratory and other laboratories who have focused on issues like these.

我们将讨论丹吉尔伯特实验室和其他专注于此类问题的实验室的非凡工作。

And I certainly don't want to take anything away from those results.

我当然不想从这些结果中拿走任何东西。

They're very powerful and important results that really point over and over to the fact that people's happiness does not necessarily scale with income.

它们是非常有力和重要的结果，一次又一次地真正表明人们的幸福并不一定与收入成正比。

In fact, it tends not to past a certain level, and yet I think we'd be remiss, I think actually it would be inappropriate for me to say that the amount of income that one makes is not important.

事实上，它往往不会超过某个水平，但我认为我们是失职的，我认为实际上我说一个人的收入数额不重要是不合适的。

Because if the amount of money that you happen to have or are making does not allow you to meet your basic needs of shelter, health care, et cetera.

因为如果你碰巧拥有或正在赚的钱不足以满足你的住房、医疗保健等基本需求。

And/or doesn't allow you to access the kind of social interactions that can renew and reset or, I would say, directly enhance the kind of neurotransmitter systems and hormones that lead us to feel that we are happy in our life and we're having quality social connections, well then that's very stressful.

和/或不允许你进行那种可以更新和重置的社交互动，或者，我想说，直接增强那种神经递质系统和激素，让我们感觉我们的生活很快乐，我们拥有高质量的社交联系，那么这就非常有压力。

And this brings me back to the statement I made earlier, which is, indeed, money cannot buy happiness, but it certainly can buffer stress.

这让我回到了我之前所说的，确实，金钱买不到幸福，但它确实可以缓冲压力。

And one of the ways that it buffers stress is by allowing options of different kinds of social interactions.

缓冲压力的方法之一是允许选择不同类型的社交互动。

Options of different types of recreation that one can engage in to access new forms of social interaction and so on and so on.

人们可以选择不同类型的娱乐活动来获得新形式的社交互动等等。

So we need to be a little bit careful or at least nuanced about this statement that money can't buy happiness and that the data support the fact that wealth doesn't determine happiness.

因此，我们需要对金钱买不到幸福以及数据支持财富并不能决定幸福这一事实的说法保持谨慎或至少细致入微。

I think there is a truth to that but there's another side to that, I think is less often acknowledged and that certainly I've experienced and that I think many of you out there have probably experienced as well.

我认为这是事实，但还有另一面，我认为很少有人承认这一点，但我确实经历过，而且我想你们中的许多人可能也经历过。

One other major finding of the Harvard longitudinal study on happiness, as well as shorter-term studies on happiness, is that much as you've heard, perhaps that no one on their deathbed says they wish they had worked more, well indeed, the total amount of time that one spends working does not seem to determine one's happiness.

哈佛大学关于幸福的纵向研究以及关于幸福的短期研究的另一项主要发现是，正如你所听到的那样，也许没有人在临终时说他们希望自己工作得更多，事实上，一个人花在工作上的总时间似乎并不能决定一个人的幸福。

And yet I also want to earmark that result as one that we need to parse a bit more carefully.

但我也想将该结果指定为我们需要更仔细地解析的结果。

Because work, last time I checked and certainly for me, is the way typically that people earn an income.

因为工作，我上次检查过，当然对我来说，是人们赚取收入的典型方式。

And as we just talked about a moment ago, income is often a way that people have access to or provide access for their family to things like recreation that opens up the opportunity for more social connection, right.

正如我们刚才谈到的，收入通常是人们获得或为家人提供娱乐等活动的一种方式，这为更多的社交联系提供了机会，对吧。

So we have to be careful with how we interpret these blanket statements that have become very popular that money doesn't determine happiness and that the amount that you work isn't going to determine happiness.

因此，我们必须谨慎对待如何解释这些非常流行的概括性陈述，即金钱并不能决定幸福，工作量也不能决定幸福。

It certainly is the case that if you earn more money from working more and that money is devoted to things that bring more opportunities for social connection or for buffering stress in other areas of your life, including health care, care for your children, care for yourself, recreation, other things that you enjoy, well then I think it's a little bit naive to assume that work itself is somehow counter to happiness.

事实确实如此，如果你通过更多的工作赚到更多的钱，并且这些钱被投入到能够带来更多社交机会或缓解生活其他领域压力的事情上，包括医疗保健、照顾孩子、照顾自己、娱乐、其他你喜欢的事情，那么我认为认为工作本身在某种程度上与幸福背道而驰就有点天真了。

Which, of course, it isn't.

当然，事实并非如此。

And it especially isn't if we combine that feature of work with another important feature of the human psyche, which is this notion of meaning.

如果我们将工作的这一特征与人类心理的另一个重要特征（即意义概念）结合起来，情况尤其如此。

Now in the not-too-distant future, we will do an episode of this podcast on meaning and what constitutes meaning in a given endeavor, work or otherwise.

现在，在不久的将来，我们将制作这个播客的一集，内容是关于意义以及在给定的努力、工作或其他方面什么构成了意义。

But much of the psychology of the last century, and still today, focuses on this feature of meaning as a critical one in terms of what makes us happy and what doesn't make us happy, certainly in the long term.

但上个世纪乃至今天的大部分心理学都关注意义的这一特征，将其作为决定什么让我们快乐、什么不让我们快乐的关键特征，当然从长远来看。

And I can certainly say for myself that learning and teaching, and doing research in my laboratory brings me tremendous feeling of meaning and happiness.

我当然可以对自己说，在实验室里学习、教学和研究给我带来了巨大的意义和幸福感。

Some people consider their work simply a way to gain a paycheck, and other people find that they would do the very work they do regardless of whether or not they were paid.

有些人认为他们的工作只是获得薪水的一种方式，而另一些人则发现无论是否获得报酬，他们都会做他们所做的工作。

In fact, many people will do volunteer work and other forms of work for zero money.

事实上，很多人会做志愿者工作和其他形式的零钱工作。

So this idea that money isn't important or that work is not as important as we deem it to be, that also needs to be considered from a number of different perspectives.

因此，金钱并不重要或者工作并不像我们想象的那么重要的想法，也需要从许多不同的角度来考虑。

And again, by no means am I trying to undermine the data of these impressive studies, both the longitudinal and short-term studies, but I think we do have to be cautious in our discussion of results like these because the internet is replete with conversations about the big factors that determine happiness.

再说一次，我绝不是试图破坏这些令人印象深刻的研究的数据，无论是纵向研究还是短期研究，但我认为我们在讨论这些结果时必须保持谨慎，因为互联网上充斥着关于决定幸福的重要因素的讨论。

It's going to be social connection, not income.

这将是社会联系，而不是收入。

It's going to be the amount of time that you are able to have open thinking and creativity, which I think is an essential feature of happiness, by the way.

顺便说一句，这将是你能够拥有开放思维和创造力的时间，我认为这是幸福的一个基本特征。

Physical health.

身体健康。

In particular, one's ability to stay mobile and to be able to access the kind of daily activities that one needs to accomplish unassisted is a strong correlate of happiness and so on and so on.

特别是，一个人保持移动的能力以及能够在没有帮助的情况下完成所需的日常活动的能力与幸福感等密切相关。

And, of course, there are the basic physiology factors.

当然，还有基本的生理因素。

The things that feed back onto our overall feelings of well-being.

那些反馈到我们整体幸福感的事情。

And I've talked about these before, and we'll just put these quickly into a bin.

我之前已经讨论过这些，我们很快就把它们扔进垃圾箱。

You can think of this as a toolkit of things that you and everyone really should be constantly trying to access, if not optimize, on a regular basis because they raise the tide or what I would call the buoyancy of your overall system, meaning your brain and body.

你可以将其视为一个工具包，其中包含你和每个人确实应该经常尝试定期访问（如果不是优化的话）的东西，因为它们会提升潮流，或者我所说的整个系统（即你的大脑和身体）的浮力。

And that would be getting sufficient deep sleep at least 80% of the nights of your life.

也就是说，您一生中至少 80% 的夜晚都获得充足的深度睡眠。

And ideally, the remaining 20% you're not getting deep sleep or as much of it because of positive events.

理想情况下，剩下的 20% 是因为积极的事件而没有获得深度睡眠或深度睡眠不足。

Quality nutrition.

优质营养。

Quality social interactions.

优质的社交互动。

And we will define that a little bit better.

我们将更好地定义它。

In fact, we will define that in a lot of detail later in this episode and actually how to get better at creating quality social interactions, even very brief social interactions.

事实上，我们将在本集后面详细定义这一点，以及如何更好地创建高质量的社交互动，甚至是非常简短的社交互动。

So we have sleep, we have nutrition, we have social interactions.

所以我们有睡眠，我们有营养，我们有社交互动。

We have purposeful work, whether or not it's paid work or non-paid work.

我们有有目的的工作，无论是有偿工作还是无偿工作。

And, of course, there are things like exercise and maybe relationships to pets and things of that sort.

当然，还有锻炼之类的事情，也许还有与宠物的关系之类的事情。

And there are a few others as well.

还有其他一些。

All of those are known to increase your overall state of well-being, that puts you in a position to access more meaning and happiness, et cetera.

众所周知，所有这些都会提高您的整体幸福感，使您能够获得更多的意义和幸福，等等。

But for most people, I think it's fair to say that earning a living.

但对于大多数人来说，我认为说谋生是公平的。

And earning a living by working is the typical way in which we spend most of our time.

通过工作谋生是我们度过大部分时间的典型方式。

So I think we need to put a special bracket around those activities.

所以我认为我们需要对这些活动进行特殊的划分。

And it's something we will return to a little bit later in terms of trying to understand how periods of life in which there are big or extensive work demands or extensive family demands on us are indeed compatible with states of happiness or frequent states of happiness and how better to access those.

我们稍后会回到这个问题，试图了解生活中对我们有大量或广泛的工作要求或广泛的家庭要求的时期如何确实与幸福状态或频繁的幸福状态兼容，以及如何更好地获得这些状态。

Rather than simply say money isn't important or the amount of time at work really isn't important.

而不是简单地说钱不重要或者工作时间真的不重要。

That's not what people are going to pay attention to.

这不是人们会关注的。

In fact, I don't know how I will feel on my deathbed.

事实上，我不知道临终时我会有何感受。

How could I?

我怎么能呢？

Human beings are pretty good about understanding how they feel in the present.

人类非常善于理解自己当下的感受。

If not describing it, they are pretty good at feeling it if they have any sense of internal state.

即使不描述它，如果他们有任何内部状态的感觉，他们也很擅长感受它。

That is interception.

那就是拦截。

And you could have some idea of how you feel in a moment.

你可能会立刻知道自己的感受。

We're pretty good about describing our past feelings, at least in broad contour, but we are not very good at projecting how we will feel in the future.

我们很擅长描述我们过去的感受，至少是大体上的感受，但我们不太擅长预测我们未来的感受。

And in fact, that's a theme that's going to come up again and again today.

事实上，这个主题今天会反复出现。

Nonetheless, what we do know on the basis of really solid data are that certain aspects of our well-being tend to change across our lifespan.

尽管如此，根据确实可靠的数据，我们确实知道，我们的福祉的某些方面往往会在我们的一生中发生变化。

Now lifespan is something that we need to consider from also a bit of nuance because humans are indeed living longer and longer.

现在，我们需要从细微之处考虑寿命，因为人类的寿命确实越来越长。

And if we look at the data on happiness across the lifespan dated maybe 30 or 40 years back or even 20 years ago, it is consistently described in that literature as a so-called u-shaped function.

如果我们查看 30 或 40 年前甚至 20 年前的整个生命周期的幸福数据，就会发现文献中一致将其描述为所谓的 U 形函数。

Where people in their 20s report being very, very happy, but as time goes on and they acquire more responsibility.

20 多岁的人表示非常非常快乐，但随着时间的推移，他们承担了更多的责任。

So typically, getting married and having children in their mid to late 20s and 30s and into their 40s.

通常，结婚生子是在 20 多岁、30 多岁和 40 多岁之间。

Having more work demands, et cetera, happiness tends to be rated lower and lower, at least in those previous studies.

工作要求越来越多等等，幸福感往往会被评为越来越低，至少在之前的研究中是这样。

And then happiness tended to increase as people approach their 50s and 60s.

随着人们接近 50 岁和 60 岁，幸福感往往会增加。

And they tended to retire, and their work demands were shed from them, and they were able to enjoy the small things of life despite the fact that, in general, I would say almost always people's health is not as vigorous when they're 70 as it is when they're 20.

他们倾向于退休，他们的工作要求也从他们身上摆脱了，他们能够享受生活中的小事，尽管总的来说，我想说，人们在 70 岁时的健康状况几乎总是不如 20 岁时那么旺盛。

There are exceptions to that, of course.

当然，也有例外。

Of course, you can adjust the rate of cognitive and physical decline.

当然，你可以调整认知和体力下降的速度。

But in general, people in their 20s feel more physically and mentally vigorous than they do in their 60s and 70s, in general.

但总体而言，20多岁的人感觉身体和精神比60多岁和70多岁的人更富有活力。

That u-shaped function that I just described still holds true today, but of course, there have been some major shifts to the general life stages and when people undergo those life stages.

我刚才描述的 U 形函数在今天仍然适用，但是当然，一般生命阶段以及人们经历这些生命阶段时发生了一些重大转变。

For instance, many people are getting married much later.

例如，许多人结婚的时间很晚。

Many people are opting to not have children.

许多人选择不生孩子。

In fact, if you look at the data on whether or not people have children or not and how that relates to happiness, everyone will tell you that their kids are their greatest source of joy, at least most people will tell you that and are a tremendous source of happiness.

事实上，如果你看看人们是否有孩子以及这与幸福有何关系的数据，每个人都会告诉你，他们的孩子是他们最大的快乐源泉，至少大多数人会告诉你，孩子是幸福的巨大源泉。

It's obvious.

这是显而易见的。

Kids are delightful, and raising kids while hard is a wonderful experience.

孩子们是可爱的，艰难地养育孩子是一种美妙的经历。

If you look at the ratings of happiness among people that elected to not have children versus those that had, most people who have children report their overall levels of happiness as lower than that of people who opt not to have children.

如果你看看选择不生孩子的人和那些选择不生孩子的人的幸福感评分，就会发现大多数有孩子的人的总体幸福水平低于选择不生孩子的人。

Now there are a lot of ways to interpret those findings.

现在有很多方法可以解释这些发现。

And by no means am I encouraging people to not have children.

我绝不鼓励人们不要孩子。

That's a issue that you have to resolve for yourself, of course.

当然，这是一个你必须自己解决的问题。

But we could imagine, for instance, that people who opt not to have children have more income to devote to things more focused on themselves or their partner or other aspects of their life.

但我们可以想象，例如，选择不生孩子的人有更多的收入，可以投入到更关注自己、伴侣或生活其他方面的事情上。

We don't know if that's the underlying reason.

我们不知道这是否是根本原因。

We could perhaps conclude that people who opt not to have children are getting more sleep on a regular basis or have more time for exercise or the other sorts of things that elevate states of mood and well-being.

我们或许可以得出这样的结论：选择不生孩子的人会定期获得更多的睡眠，或者有更多的时间进行锻炼或进行其他可以提升情绪和幸福感的事情。

Again we do not know what the underlying reasons are for this finding.

同样，我们不知道这一发现的根本原因是什么。

But it does seem that despite most every parent reporting that their kids are their greatest source of joy and quote-unquote happiness in life that people who opt not to have children are at least as happy or report being at least as happy or even happier than those that opt to have children.

但似乎确实，尽管大多数父母都报告说，他们的孩子是他们生活中最大的快乐和幸福的源泉，但选择不生孩子的人至少和选择生孩子的人一样快乐，或者说至少和选择生孩子的人一样快乐，甚至更快乐。

And, of course, I want to be very clear that I'm not trying to settle any arguments about whether or not people should have children or not.

当然，我想非常明确地表明，我并不是要解决任何关于人们是否应该生孩子的争论。

I happen to find children and animals delightful.

我碰巧发现孩子和动物很有趣。

And I'm always happy when people opt to have children provided they are taking good care of their children or doing their very best to take good care of their children.

当人们选择生孩子时，我总是很高兴，只要他们照顾好自己的孩子，或者尽最大努力照顾好自己的孩子。

So that's my stance.

这就是我的立场。

But of course, you're all entitled to your own stance on this.

但当然，你们都有权对此持自己的立场。

There are also the general arguments that people like to have about whether or not the population of the Earth will be sustained or not sustained based on current birth rates, et cetera.

人们还喜欢根据当前的出生率等来讨论地球人口是否能够维持下去的一般性争论。

Indeed many areas of the world, birth rates are going down.

事实上，世界许多地区的出生率正在下降。

It is actually something that just as a perhaps point of interest has been studied from the somewhat unusual but logical perspective of whether or not child diapers are selling at the same rate as they were some years ago and whether or not adult diapers for the elderly are being sold at the same rate or greater.

实际上，这可能是一个有趣的问题，从某种不寻常但合乎逻辑的角度进行了研究，即儿童尿布的销售速度是否与几年前相同，以及老年人的成人尿布的销售速度是否与几年前相同或更高。

If you think about it is one indirect measure of whether or not people are living longer and/or opting to have children.

如果您考虑一下，这是衡量人们是否寿命更长和/或选择生孩子的一种间接衡量标准。

Definitely in discussion for another time, probably for another podcast entirely.

肯定会再讨论一次，可能完全是另一个播客。

I'd like to take a quick break and acknowledge one of our sponsors Athletic Greens.

我想稍微休息一下并感谢我们的赞助商之一运动绿党。

Athletic Greens, now called AG1, is a vitamin-mineral probiotic drink that covers all of your foundational nutritional needs.

Athletic Greens（现称为 AG1）是一种维生素矿物质益生菌饮料，可满足您的所有基本营养需求。

I've been taking Athletic Greens since 2012, so I'm delighted that they're sponsoring the podcast.

我自 2012 年以来一直在服用 Athletic Greens，所以我很高兴他们赞助这个播客。

The reason I started taking Athletic Greens, and the reason I still take Athletic Greens once or usually twice a day, is that it gets me the probiotics that I need for gut health.

我开始服用运动绿色食品的原因，以及我仍然每天服用一次或通常两次运动绿色食品的原因是，它能为我提供肠道健康所需的益生菌。

Our gut is very important.

我们的直觉非常重要。

It's populated by gut microbiota that communicate with the brain, the immune system, and basically all the biological systems of our body to strongly impact our immediate and long-term health.

它充满了肠道微生物群，它们与大脑、免疫系统以及我们身体的所有生物系统进行交流，对我们的近期和长期健康产生强烈影响。

And those probiotics and Athletic Greens are optimal and vital for microbiotic health.

这些益生菌和运动绿色食品对于微生物健康来说是最佳且至关重要的。

In addition, Athletic Greens contains a number of adaptogens, vitamins, and minerals that make sure that all of my foundational nutritional needs are met.

此外，运动绿叶蔬菜还含有多种适应原、维生素和矿物质，可确保满足我所有的基本营养需求。

And it tastes great.

而且味道好极了。

If you'd like to try Athletic Greens, you can go to athleticgreens.com/huberman, and they'll give you five free travel packs that make it really easy to mix up Athletic Greens while you're on the road, in the car, on the plane, et cetera.

如果您想尝试 Athletic Greens，您可以访问 Athletic Greens.com/huberman，他们会为您提供五个免费旅行包，让您在路上、车内、飞机上等场合轻松搭配 Athletic Greens。

And they'll give you a year supply of vitamin D3K2.

他们将为您提供一年的维生素 D3K2。

Again that's athleticgreens.com/huberman to get the five free travel packs and the year supply of vitamin D3K2.

再次访问 Attentgreens.com/huberman，即可获得五个免费旅行包和全年维生素 D3K2 供应量。

So this u-shaped function of people being happier earlier in life and then reporting feeling far less happy and then happiness returning to them, that is, the rising of the u again in their later years, is something that I do believe should be repeated in modern times.

因此，人们在生命的早期变得更幸福，然后报告感觉幸福感大大降低，然后幸福又回到他们身上，也就是说，u在晚年再次崛起，这种u形函数是我认为应该在现代重复的事情。

And repeated in a way that takes into account that you might be shifted to the right.

并以考虑到您可能会移至右侧的方式重复。

That is, I am certainly aware that people are tending to get married later.

也就是说，我当然知道人们倾向于晚婚。

Many are opting to not have children.

许多人选择不生孩子。

So, for instance, the question arises whether or not that u-shaped curve should have a bump down at the bottom of the u among those that opt not to have children.

因此，举个例子，问题是，对于那些选择不生孩子的人来说，U 形曲线的底部是否应该有一个向下的凹凸。

Because the argument was made in the discussion of those papers that the reason why happiness is lower when people are in their 30s, 40s, and 50s is because they're devoting more time to raising their children and devoting more time to work.

因为这些论文的讨论中有人提出，30多岁、40多岁、50多岁的人幸福感较低的原因是他们花更多的时间养育孩子、花更多的时间工作。

I would hope people would enjoy their work, but not everybody really enjoys their work.

我希望人们喜欢他们的工作，但并不是每个人都真正喜欢他们的工作。

And many people, even if they do enjoy their work and they find meaning in it, still find it stressful, which certainly can run counter to happiness.

许多人，即使他们确实喜欢自己的工作并且找到了其中的意义，但仍然觉得工作有压力，这肯定会与幸福背道而驰。

Nowadays, you could imagine that because a number of people are opting perhaps to work less or to not have children or both, where they find tremendous meaning from their work that there would be a bump at the bottom of that u among those that decided to simply not take on these additional responsibilities.

如今，你可以想象，因为许多人可能选择减少工作或不生孩子，或者两者兼而有之，他们从工作中发现了巨大的意义，所以在那些决定干脆不承担这些额外责任的人中，你的底部会出现一个凹凸。

That would be an interesting test, I think, of whether or not the total load of responsibility is really what's correlating with reported happiness or not.

我认为，这将是一个有趣的测试，看看责任的总负担是否真的与报告的幸福感相关。

Now one very consistent finding that has absolutely stood the test of time, and it's kind of an interesting one.

现在有一个非常一致的发现，绝对经受住了时间的考验，而且这是一个有趣的发现。

It's a little bit of a pop psychology finding, but I think it points to something interesting that we will return to again and again is that people tend to report feeling lower levels of happiness, believe it or not, on their birthday.

这有点流行心理学的发现，但我认为它指出了一些有趣的事情，我们会一次又一次地回顾，无论你相信与否，人们往往会在生日那天感到幸福感较低。

And the argument for why this is the following.

以及为什么会这样的论证如下。

That typically, we go through our year not comparing ourselves to our peers terribly much.

通常情况下，我们这一年不会将自己与同龄人进行太多比较。

We might do that a little bit more when we're in elementary school, high school, et cetera.

当我们上小学、高中等时，我们可能会多做一点。

We're sort of age match, maybe even college as well.

我们的年龄很相配，甚至可能是大学同学。

But an evaluation of ourselves to our age-match peers is not typically something that we do on a daily basis.

但向同龄人评价自己并不是我们每天都会做的事情。

Whereas on our birthday, we get a snapshot of where we are in the arc of time, or at least in our life.

而在我们的生日那天，我们会得到一个快照，了解我们在时间的弧线中的位置，或者至少在我们的生活中。

And many people report feeling rather low on their birthday because they use that as a benchmark or a window into the things that they have not accomplished.

许多人表示在生日那天感觉情绪很低落，因为他们以此为基准或了解自己尚未完成的事情的窗口。

The things that, despite being age blank, they still haven't accomplished.

尽管年龄空白，但他们仍然没有完成的事情。

And so that's interesting because what it really points to is two things.

这很有趣，因为它真正指出的是两件事。

One the extent to which much of our feelings of happiness are relative, in particular, relative to our peers.

一是我们的幸福感在多大程度上是相对的，特别是相对于我们的同龄人。

So there's that social aspect again.

所以又是社交方面。

And the fact that most of the time, we are not very good at orienting ourselves in the longer arc of time.

事实上，大多数时候，我们不太擅长在较长的时间弧中定位自己。

We're pretty good at knowing where we are in the arc of a day, or the arc of a week, or the arc of a month, or even a year, but that most of us are not very good at reflecting on where we are in our life arc.

我们很擅长知道自己在一天、一周、一个月甚至一年中所处的位置，但我们大多数人不太善于反思自己在生活中所处的位置。

And, of course, most of us don't know how long we will live anyway, but we do have some general sense.

当然，我们大多数人都不知道自己能活多久，但我们确实有一些常识。

I mean, very few people live past the age of 100.

我的意思是，很少有人能活过 100 岁。

Many people live to be 70 or 80.

许多人活到70岁或80岁。

And again, life span is extending as far as we know from year to year.

而且，据我们所知，寿命逐年延长。

But, in general, people report that on their birthdays.

但一般来说，人们会在生日时报告这一点。

And I should say these are for birthdays aged 25 or later, at least in the studies I was able to access.

我应该说这些是针对 25 岁或以上的生日的，至少在我能够访问的研究中是这样。

I don't think that a lot of three-year-olds sit around comparing themselves to other three-year-olds and how well they're doing or 12-year-olds.

我不认为很多 3 岁的孩子会坐下来将自己与其他 3 岁的孩子或 12 岁的孩子进行比较。

You can imagine some people might do that at 18, et cetera.

你可以想象有些人可能会在 18 岁时这样做，等等。

But it's really by the mid-20s that people start evaluating themselves to their peers in terms of life progression and so-called milestones.

但实际上到了 20 多岁，人们才开始根据人生进步和所谓的里程碑向同龄人评估自己。

It's been argued that that's one of the reasons why people report lower affect, lower levels of happiness on their birthday.

有人认为，这就是人们在生日那天情绪低落、幸福感低的原因之一。

Something that's a little bit counterintuitive.

这有点违反直觉。

And, of course, there are things that are anti-correlated with happiness.

当然，有些事情与幸福感是反相关的。

I'd be remiss if I didn't mention a few of these.

如果我不提及其中的一些，那就是我的失职。

That's longitudinal study, the Harvard happiness project has reported, for instance, that people that are chronic smokers of nicotine and chronic consumers of alcohol, in particular alcoholics.

例如，哈佛大学幸福项目报告称，这是一项纵向研究，长期吸食尼古丁和长期饮酒的人，尤其是酗酒者。

That is, people who suffer from alcoholism or what sometimes is called alcohol use disorder that is strongly anti-correlated with happiness.

也就是说，患有酗酒或有时被称为酒精使用障碍的人，这种疾病与幸福感强烈反相关。

And I should also mention that the family members, and in particular, the romantic partners of people who are chronic smokers and the partners of people who are chronic alcohol users, often will report lower levels of happiness.

我还应该提到的是，家庭成员，特别是长期吸烟者的浪漫伴侣和长期饮酒者的伴侣，往往会报告较低的幸福水平。

Especially if they themselves are not chronic smokers or regular consumers of alcohol.

特别是如果他们本身不是长期吸烟者或经常饮酒的人。

So we've done episodes on nicotine in particular, and that touched on smoking, of course.

所以我们特别做了关于尼古丁的剧集，当然也涉及到吸烟。

And we've done an episode on alcohol and the effects of alcohol on health.

我们制作了一集关于酒精和酒精对健康的影响的节目。

Again, you can find those at hubermanlab.com.

同样，您可以在 hubermanlab.com 上找到这些内容。

This study from the Harvard happiness project really has strong data supporting the fact that avoiding being a nicotine smoker.

哈佛幸福项目的这项研究确实有强有力的数据支持避免成为尼古丁吸烟者的事实。

There are positive health effects of nicotine that are discussed in the episode nicotine.

尼古丁对健康有积极的影响，这一点在尼古丁章节中进行了讨论。

But being a-- but smoking nicotine, in particular, is counterproductive for people's at least self-reported happiness and certainly overall health.

但吸食尼古丁尤其会对人们自我报告的幸福感和整体健康产生反作用。

I think there's zero question that smoking increases cancers of different kinds.

我认为吸烟会增加各种癌症的发生是毫无疑问的。

And that alcohol consumption.

还有饮酒量。

And in particular, alcohol consumption beyond two drinks per week.

尤其是每周饮酒超过两杯。

Two drinks being the typical volume of a beer, a glass of wine or cocktail, et cetera, is detrimental for various aspects of health.

两杯饮料相当于一杯啤酒、一杯葡萄酒或鸡尾酒等的典型量，对健康的各个方面都是有害的。

And, of course, there are other things that you could imagine would relate to a lack of happiness.

当然，你可以想象还有其他一些事情与缺乏幸福感有关。

For instance, a major trauma.

例如，重大创伤。

Physical or emotional trauma.

身体或情感创伤。

That could include the loss of a major relationship, a death of a close one.

这可能包括失去重要关系、亲密关系的死亡。

Being the victim of a violent crime and things of that sort.

成为暴力犯罪和类似事件的受害者。

And yet it's been argued, in fact, strongly argued that when you look at people's levels of happiness after a trauma, that if you wait about a year or so, sometimes is even as short as three months after a trauma, that people self-reported levels of happiness are not significantly lower than they were prior to the trauma.

然而，事实上，有人强烈认为，当你观察人们在创伤后的幸福水平时，如果你在创伤后等待大约一年左右，有时甚至短至三个月，人们自我报告的幸福水平不会明显低于创伤前的水平。

Now I very much want to highlight, underline, and bold and asterisks that statement as one that we really need to explore carefully.

现在我非常想强调、强调、加粗并加星号这一声明，因为我们确实需要仔细探讨这一声明。

Because there are other data that strongly point to the fact that major life traumas can severely disrupt one sense of happiness and well-being.

因为还有其他数据强烈表明，重大的生活创伤会严重破坏幸福感和幸福感。

And I think as long as we're going to have this discussion, we should point to a useful definition of trauma.

我认为只要我们要进行这种讨论，我们就应该指出创伤的有用定义。

And the definition that I'll paraphrase is one that was supplied by a former guest on the Huberman Lab podcast, Dr. Paul Conti, who's a psychiatrist who's written a book called Trauma.

我要解释的定义是由胡伯曼实验室播客的前嘉宾保罗·康蒂博士提供的，他是一位精神病学家，写了一本名为《创伤》的书。

I personally think it's the best book on trauma and tools for alleviating trauma.

我个人认为这是关于创伤和减轻创伤工具的最好的书。

It's incredibly thorough, easy to read, and well-informed.

它非常全面、易于阅读且信息丰富。

And here again, I'm paraphrasing, but Dr. Conti describes trauma as something that fundamentally changes the way that our brain and body function in a way that makes other aspects of living more challenging.

在这里，我再次解释一下，康迪博士将创伤描述为从根本上改变我们的大脑和身体功能方式的东西，从而使生活的其他方面变得更具挑战性。

Again, an event, either emotional or physical, or both, that fundamentally changes the way that our brain and/or body, our nervous system, and other organs function in a way that prevents us from enjoying daily activities.

同样，一个事件，无论是情感上的还是身体上的，或者两者兼而有之，从根本上改变了我们的大脑和/或身体、神经系统和其他器官的运作方式，从而阻止我们享受日常活动。

And that could even be ongoing distraction.

这甚至可能会持续分散注意力。

Traumas can create rumination, or they can create obsessive thought, or they can create dissociation.

创伤可以产生沉思，或者可以产生强迫性的想法，或者可以产生分离。

Any number of different things.

任意数量的不同事物。

Again check out that episode with Dr. Paul Conti if you'd like to learn more about trauma and how it manifests.

如果您想了解有关创伤及其表现的更多信息，请再次观看保罗·康蒂博士的这一集。

But the idea that's been put forth by a number of researchers in the field of happiness that three months after a major trauma, people aren't reported that they are feeling any less happy than before the trauma, that was surprising to me.

但许多幸福领域的研究人员提出的想法是，在重大创伤发生三个月后，人们并没有报告说他们感觉比创伤前更不快乐，这让我感到惊讶。

So I went into this literature a bit more deeply.

所以我更深入地研究了这些文献。

One of the basis of that general line of thinking is a-- what I consider a now classic and very important and frankly excellent talk that was given by Professor Dan Gilbert on the science of happiness.

这一总体思路的基础之一是——我认为丹·吉尔伯特教授关于幸福科学的经典、非常重要且坦率地说非常出色的演讲。

You can find this on YouTube.

您可以在 YouTube 上找到此内容。

I say a classic one because it was done some years ago.

我说经典是因为它是几年前完成的。

It's received millions of views.

它已收到数百万次观看。

And one of the points that he makes in that talk which is grounded in research carried out by his laboratory and other laboratories is that-- he poses a question.

他在演讲中提出的观点之一是基于他的实验室和其他实验室进行的研究，他提出了一个问题。

He says you know, let's do a quiz.

他说你知道，我们来做个测验吧。

Would you rather be someone who wins the lottery and he shows a picture of somebody who just won, I think it was several hundreds of millions of dollars in the lottery, or was recently made paraplegic lost use of their legs?

你愿意成为一个中了彩票的人，然后他展示了一张刚刚中奖的人的照片，我认为这是数亿美元的彩票，还是最近截瘫失去了双腿？

And then goes on to state that one year after people have won the lottery, this major monetary windfall versus have become paraplegic is that their self-reported levels of happiness are the same.

然后继续指出，人们中奖一年后，与截瘫相比，最大的意外收获是他们自我报告的幸福水平是相同的。

Which I think is incredibly surprising.

我认为这非常令人惊讶。

I heard this, and I immediately thought of an experience that I've had where I teach a course at Stanford School of Medicine on neural regeneration.

我听到这个，立刻想起了我在斯坦福大学医学院教授神经再生课程的经历。

And it's actually a course that I attended some years ago when I was a post-doc at Stanford, so well over a decade ago.

这实际上是我几年前在斯坦福大学做博士后时参加的一门课程，距今已经十多年前了。

And we had-- excuse me.

我们有——对不起。

We had an individual come into the course.

我们有一个人参加课程。

This was an older gentleman.

这是一位年长的绅士。

So older meaning he was in his early 70s.

年纪这么大，意味着他已经70岁出头了。

And he had become paraplegic fairly late in life from a cycling accident.

他在很晚的时候就因一次自行车事故而截瘫。

And he was and is an expert in what it is to become a paraplegic, of course, because he had that experience, but also because he spends a lot of his time doing volunteer work with people who have become paraplegic and have become paraplegic at different ages.

他过去和现在都是截瘫专家，当然，因为他有过这样的经历，而且还因为他花了很多时间与截瘫患者和不同年龄段的截瘫患者一起做志愿者工作。

And what he described to me was that the overall outcomes for people that are rendered paraplegic in terms of their mental health and their physical well-being and their management of general life skills scales with how early they had that injury and how long they had the use of their limbs.

他向我描述的是，截瘫患者在心理健康、身体健康以及一般生活技能管理方面的总体结果与他们受伤的时间和使用肢体的时间有关。

So it's not straightforward.

所以这并不简单。

When I heard this result described by Dr. Dan Gilbert, that winning the lottery and becoming paraplegic basically don't impact your levels of happiness to any different degree when people look back a year later, I was pretty surprised given my experience of hearing this lecture at Stanford.

当我听到丹·吉尔伯特博士描述的这个结果时，即当人们一年后回顾时，中彩票和截瘫基本上不会对你的幸福水平产生任何不同程度的影响，考虑到我在斯坦福听这个演讲的经历，我感到非常惊讶。

So I thought, wow, from what I understand.

所以我想，哇，据我所知。

Indeed, there are people who are rendered paraplegic and manage that transition very easily.

事实上，有些人截瘫后可以很容易地完成这种转变。

It doesn't seem to disrupt their feelings of well-being, et cetera, but for other people, it can be severely disrupting to their sense of well-being and so on and so forth.

它似乎不会破坏他们的幸福感等，但对其他人来说，它可能会严重破坏他们的幸福感等等。

I went back and examined these data.

我回去检查了这些数据。

And in fact, a subsequent talk, it's actually a podcast that was given by Dr. Dan Gilbert some years later.

事实上，随后的演讲，实际上是丹·吉尔伯特博士几年后发表的播客。

So this would be just a few years ago.

所以这只是几年前的事了。

I think in 2019-- there is a specific date in which it was recorded but just a few years ago.

我认为是在 2019 年——有一个具体的录制日期，但就在几年前。

And indeed, he corrects himself in that podcast.

事实上，他在那个播客中纠正了自己。

What he says is that he misspoke in that earlier talk.

他说的是他在之前的谈话中说错了话。

That the difference in self-reported levels of happiness for those that have been rendered paraplegic for versus those who've won the lottery is not as great as one would expect.

截瘫者与中彩票者自我报告的幸福程度差异并不像人​​们想象的那么大。

I think most people would expect that being rendered paraplegic would make people far less happy.

我想大多数人都会认为截瘫会让人们不那么快乐。

That's the expectation, I think, anyway.

无论如何，我认为这就是期望。

And that people would win the lottery, at least for some period of time, would be far happier than they were prior to winning the lottery.

人们如果中了彩票，至少在一段时间内，会比中彩票之前更快乐。

And especially given the tremendous amount of money.

尤其是考虑到巨额资金。

And again, the fact that money can't buy happiness, but that money does indeed enable the ability to buffer stress provided people were responsible with that money and just didn't blow it or spend it all right away.

再说一次，事实是金钱买不到幸福，但金钱确实能够提供缓冲压力的能力，前提是人们对这笔钱负责，而不是花掉它或立即花掉它。

That they could start to afford things that they couldn't afford, not just in terms of luxury items but also the ability to hire help that would free up time that would allow them to do anything from travel that they couldn't access before to meditate if that was something that they didn't have time to do before.

他们可以开始买得起他们买不起的东西，不仅是在奢侈品方面，而且还能够雇用帮助来腾出时间，让他们可以做任何事情，从旅行到冥想，如果这是他们以前没有时间做的事情。

And so on and so forth.

等等。

So the result quote unquote that winners of the lottery and recent paraplegics have the same levels of happiness is actually not true.

因此，“彩票中奖者和最近截瘫患者拥有相同幸福水平”的说法实际上是不正确的。

At least according to the author of the original study.

至少原始研究的作者是这么认为的。

Now what he did not point to is the degree to which that is not true, but he did point to the direction of the result.

现在他没有指出的是这种说法不正确的程度，但他确实指出了结果的方向。

And the fact that people who are rendered paraplegic, in fact, are reporting themselves as less happy than they were prior to their injury.

事实上，截瘫患者表示自己比受伤前更不快乐。

And certainly that their levels of happiness are lower than those that simply won the lottery hundreds of millions of dollars, which I think is the more intuitive result.

当然，他们的幸福水平低于那些仅仅中了数亿美元彩票的人，我认为这是更直观的结果。

And so I think it's important to be aware of that discrepancy because it's something that was lost in the communication around those results the first time around.

因此，我认为意识到这种差异很重要，因为这是在第一次围绕这些结果的沟通中丢失的东西。

And indeed, Dan Gilbert is an excellent scientist and was quite good about trying to correct the narrative.

事实上，丹·吉尔伯特是一位出色的科学家，并且非常善于尝试纠正这种说法。

I myself, as a podcaster who puts information on the internet, know that the challenges of correcting narratives, especially of things that came out some time ago, we always attempt to do this as best we can, but not everyone that saw that first video will necessarily hear the discussion that has happened subsequently.

我自己，作为一个在互联网上发布信息的播客，知道纠正叙述的挑战，尤其是前段时间出现的事情，我们总是尽力做到这一点，但并不是每个看到第一个视频的人都一定会听到随后发生的讨论。

So my hope is that Dr. Gilbert will interpret me communicating this now not as an attempt to criticize him but rather as an attempt to praise his willingness to try and correct the narrative to be more accurate.

因此，我希望吉尔伯特博士将我现在传达的这一点理解为不是试图批评他，而是试图赞扬他愿意尝试并更正叙述以使其更加准确。

So to be very clear about what this study did and didn't show.

因此，要非常清楚这项研究做了什么和没有展示什么。

And here, I'm going to combine these results with other studies that I was able to find that explored similar phenomenon.

在这里，我将把这些结果与我发现的探索类似现象的其他研究结合起来。

So major trauma, for instance.

例如，重大创伤。

Not necessarily becoming paraplegic but traumas of a different sort, emotional traumas.

不一定会截瘫，但会受到另一种创伤，即情感创伤。

When you look at the whole of those data, at least, my read is that when people win the lottery or acquire wealth through inheritance, some form of wealth acquisition that is sudden and that wasn't preceded by a specific effort to gain that wealth, right.

至少，当你查看所有这些数据时，我的解读是，当人们赢得彩票或通过继承获得财富时，某种形式的财富获得是突然的，并且之前没有为获得该财富而做出具体的努力，对吧。

Buying a lottery ticket is a pretty quick thing.

购买彩票是一件非常快的事情。

Inheritance is something that you simply get by virtue of who you are, not necessarily by effort.

继承权是你凭借自己的身份而获得的东西，而不一定是通过努力获得的。

Well, that led to increases in self-reported happiness compared to prior to the inheritance of the lottery win, but it wasn't as substantial as you might imagine if you are approaching the notion of happiness simply from, well, more money equals more happiness.

嗯，与继承彩票中奖之前相比，这导致了自我报告的幸福感增加，但如果你只是从“更多的钱等于更多的幸福”来理解幸福的概念，那么幸福感并没有你想象的那么大。

And while it is true that people who are rendered paraplegic or who undergo psychological traumas or physical traumas of any various kind are, and frankly, are remarkably resilient in many cases.

坦率地说，截瘫或遭受各种心理创伤或身体创伤的人在许多情况下确实具有非常强的恢复能力。

They can still manage to go about life and work and engage in relationships, et cetera.

他们仍然可以继续生活、工作、建立人际关系等等。

There is a visible decrease in overall levels of happiness and well-being, in particular, if the psychological and physical trauma renders their nervous system different in a way that impacts other major areas of life and enjoyment for them.

幸福感和幸福感的整体水平会明显下降，特别是如果心理和身体创伤使他们的神经系统发生变化，从而影响他们生活和享受的其他主要领域。

And that's certainly true one year out from the trauma.

在创伤发生一年后，情况确实如此。

So the point is that we do need to reframe this idea that whether or not you win the lottery or become paraplegic or suffer some major trauma, your levels of happiness are going to be the same three months or a year later.

所以关键是我们确实需要重新构建这样的想法：无论你是否中了彩票、截瘫或遭受重大创伤，你的幸福水平在三个月或一年后都将是相同的。

I don't think that's accurate.

我认为这不准确。

And in fact, Dr. Dan Gilbert emphasized that that's not accurate even in that initial study.

事实上，丹吉尔伯特博士强调，即使在最初的研究中，这也是不准确的。

And I think it's an important thing to frame because that's such a popular notion.

我认为这是一个很重要的框架，因为这是一个非常流行的概念。

Or that that idea combined with the idea that increased earnings don't make us happy combined with the idea that we are happy early in life but then as more demands arise in life, we become less happy, and then we become happy again.

或者，这个想法与“收入增加不会让我们快乐”的想法相结合，与“我们在生命早期很快乐，但随着生活中出现更多需求，我们变得不那么快乐，然后我们又变得快乐”的想法相结合。

And that idea is we already explored is not necessarily true.

我们已经探索过的这个想法并不一定是正确的。

Frankly, I knew a lot of teenagers and people in their early 20s that are pretty unhappy who then become happier later as they acquire more resources.

坦率地说，我认识很多青少年和二十岁出头的人，他们非常不快乐，但随着他们获得更多资源，他们会变得更快乐。

Sometimes distance, let's be honest, sometimes distance from our family of origin makes us more happy, sometimes less so.

老实说，有时距离，有时与原生家庭的距离让我们更快乐，有时则不那么快乐。

It's highly individual.

这是高度个性化的。

So I think those general themes that we've heard over and over, while they have merit and they certainly stand up in some of the more powerful longitudinal and short-term studies, there is nuance, and in some cases, there are now additional data that are causing us to revise those understandings.

因此，我认为我们一遍又一遍地听到的那些一般主题虽然有其优点，并且在一些更有力的纵向和短期研究中确实站得住脚，但也存在细微差别，在某些情况下，现在有更多的数据促使我们修改这些理解。

Now there is an important point, or I should say the important point, that we can really credit Dan Gilbert and others in the field of psychology with and that we owe them a great debt of gratitude for is that we do have far more control over our levels of happiness than we might think.

现在有一个重要的观点，或者我应该说最重要的一点，我们确实可以相信丹·吉尔伯特和心理学领域的其他人，并且我们对他们深表感激，因为我们对幸福水平的控制力确实比我们想象的要强得多。

And many of the things that reside at that level of control.

许多事情都处于该控制级别。

That is, the things that we can do and think and say and access don't come from external things.

也就是说，我们可以做、想、说和获取的东西不是来自外部事物。

They don't come necessarily from the acquisition of material goods, but rather there are things that we can do that can allow us to so-called synthesize happiness.

它们不一定来自物质财富的获取，而是我们可以做一些事情，让我们能够所谓的综合幸福。

And I think this is one of the great gifts of modern psychology is that-- Dan Gilbert and others, the Harvard happiness project, work at Yale and elsewhere.

我认为这是现代心理学最伟大的礼物之一——丹·吉尔伯特和其他人，哈佛幸福项目，在耶鲁大学和其他地方工作。

There are excellent labs working on happiness all over the US and all over the world, frankly.

坦率地说，美国和世界各地都有致力于幸福的优秀实验室。

One of the great gifts that they've supplied us in the form of data is that there really are things that we can all do and think and access to allow ourselves to so-called synthesize happiness.

他们以数据的形式为我们提供的伟大礼物之一是，我们确实可以做一些事情，思考一些事情，并获得这些事情，让我们自己获得所谓的综合幸福。

Now, this notion of synthesizing happiness, or synthetic happiness as it's sometimes called, can sometimes ruffle people's feathers a bit.

现在，这种综合幸福的概念，或者有时被称为综合幸福的概念，有时会让人有点恼火。

Because people immediately flip to the idea that, oh, you're just going to tell me to be grateful for what I have or to just navel gaze or just to imagine that I'm happy.

因为人们立刻就会想到，哦，你只是要告诉我要对我所拥有的表示感激，或者只是凝视肚脐，或者只是想象我很快乐。

But that's really not what synthetic happiness is about at all.

但这根本不是合成幸福的意义所在。

Synthetic happiness actually has to do with some really important larger principles about the way that our emotional system and the way that the reward systems of our brain really function.

综合幸福实际上与一些非常重要的更大原则有关，这些原则涉及我们的情感系统的方式以及我们大脑的奖励系统的真正运作方式。

And they point to important concepts that we're going to now discuss.

它们指出了我们现在要讨论的重要概念。

Things like the hedonic set point, for instance.

例如，诸如享乐设定点之类的事情。

Or the dopamine system of anticipation of rewards versus receiving words just as a brief insight into that.

或者是预期奖励与接收言语的多巴胺系统，作为对此的简要洞察。

Our anticipation of something positive oftentimes leads to greater increases in the sorts of neurochemicals that support a state of happiness and well-being then the actual acquisition of the thing that we're trying to obtain.

我们对积极事物的预期常常会导致支持幸福和幸福状态的神经化学物质的更大增加，然后才真正获得我们想要获得的东西。

And this goes back to a theme I've discussed a few times before in this podcast, in particular with my colleague at Stanford School of Medicine, Dr. Anna Lembke, who wrote the fabulous book Dopamine Nation.

这又回到了我之前在这个播客中讨论过的一个主题，特别是与我在斯坦福大学医学院的同事安娜·莱姆克博士讨论过的主题，她写了一本精彩的书《多巴胺国家》。

If you're interested in dopamine and addiction, in particular, that's a wonderful clear, and extremely informative read.

如果您对多巴胺和成瘾特别感兴趣，那么这是一本精彩清晰且内容丰富的读物。

And if you're interested in dopamine more generally, not just in the states of addiction but in everyday life and in pursuit and motivation, The Molecule of More is an excellent book related to that.

如果你对多巴胺更广泛地感兴趣，不仅是对成瘾状态感兴趣，而且对日常生活、追求和动机感兴趣，《更多的分子》是一本与此相关的优秀书。

And as I mentioned earlier, we have this episode on dopamine motivation and drive.

正如我之前提到的，我们这一集是关于多巴胺动机和驱动力的。

The notion of synthetic happiness is not simply about imagining happiness, or thinking about happiness or anticipating happiness.

合成幸福的概念不仅仅是想象幸福、思考幸福或期待幸福。

To some extent, it is, but it relates to a number of other important themes.

在某种程度上，确实如此，但它与许多其他重要主题相关。

But it is grounded very thoroughly in the neurobiology of dopamine rewards.

但它完全以多巴胺奖励的神经生物学为基础。

And I'll talk about some of that neurobiology in a few moments.

稍后我将讨论一些神经生物学。

But I want to take a couple of minutes and talk about what synthetic happiness is and what some of the conditions are for allowing us to access the state of so-called synthetic happiness.

但我想花几分钟谈谈什么是合成幸福，以及让我们进入所谓合成幸福状态的一些条件是什么。

And I want to point out at the outset that synthetic happiness, while it might sound synthetic A.K.A.

我想首先指出，合成的幸福，虽然听起来可能是合成的。

false, it's anything but.

假的，绝非如此。

It actually turns out to be among the more and perhaps the more potent form of happiness that we can all access.

事实上，它是我们所有人都能获得的更多、或许也是更有效的幸福形式之一。

And this is where themes related to our control over our own internal state really become not only valid but very powerful.

这就是与我们控制自己的内部状态相关的主题真正变得不仅有效而且非常强大。

So, for instance, Dr. Dan Gilbert and others have explored how opportunity and choice, that is, freedom can and can't lead to states of happiness.

例如，丹·吉尔伯特博士和其他人探讨了机会和选择（即自由）如何能够或不能导致幸福状态。

And the results of those studies are very solid and, frankly, very surprising.

这些研究的结果非常可靠，坦率地说，非常令人惊讶。

Until you understand the results, and once you do, I think you will immediately see areas of your own life that you can start to access more happiness, again genuine happiness, simply by framing certain choices in a particular way and maybe even by eliminating choices.

直到你理解结果，一旦你理解了，我想你会立即看到你自己生活中的一些领域，你可以开始获得更多的幸福，再次真正的幸福，只需以特定的方式制定某些选择，甚至可能通过消除选择。

Now I'd like to focus on the research aimed at understanding what increases our levels of happiness.

现在我想重点关注旨在了解什么可以提高我们的幸福水平的研究。

And I'd like to frame this under the umbrella of two major themes.

我想将其纳入两个主要主题的范围内。

The first theme is so-called natural happiness.

第一个主题是所谓的自然幸福。

Natural happiness is the sort of happiness that most of us are familiar with.

自然的幸福是我们大多数人所熟悉的那种幸福。

So the kind of happiness that we expect to have if we, for instance, complete a degree.

例如，当我们完成学位时，我们期望获得那种幸福。

Hopefully, a degree in a topic meaningful and interesting to us but a degree nonetheless.

希望这个学位对我们来说有意义且有趣，但仍然是一个学位。

Or we find a mate.

或者我们找个伴侣。

Hopefully, a mate that we enjoy spending time with.

希望是一个我们喜欢共度时光的伴侣。

Or, for instance, making a certain income or finding work that we enjoy on a regular basis.

或者，例如，赚取一定的收入或找到我们定期喜欢的工作。

All of those are forms of happiness that, from a very early time in development, we are taught exist.

所有这些都是幸福的形式，从发展的早期阶段起，我们就被教导存在这些形式。

For instance, even when we are very young, we are told that our birthday is coming and that we are going to get presents, and those presents are going to be focused on knowledge of things that we already enjoy.

例如，即使我们很小的时候，我们也会被告知我们的生日即将到来，我们将收到礼物，而这些礼物将集中于我们已经喜欢的事物的知识。

So if you're a little kid, and you like trucks, or you're a little kid and you like dolls, you can sort of expect that those gifts will bring you some level of joy or happiness.

因此，如果您是个小孩，喜欢卡车，或者您是个小孩，喜欢洋娃娃，那么您可以期望这些礼物会给您带来某种程度的快乐或幸福。

And while that's a small child example, that general notion of natural happiness is, of course, one that persists into adolescence, into young adulthood, and into adulthood.

虽然这是一个小孩子的例子，但自然幸福的普遍观念当然会持续到青春期、青年期和成年期。

And we quite understandably come to associate this feeling of joy or happiness with the receiving of things or the acquisition of things, whether by effort, by gift, by inheritance, or some other form.

可以理解的是，我们逐渐将这种喜悦或幸福的感觉与接受事物或获得事物联系起来，无论是通过努力、礼物、继承还是其他形式。

So that's natural happiness.

所以这就是自然的幸福。

And yet, as I mentioned a little bit earlier, there's also this notion of synthetic happiness.

然而，正如我之前提到的，还有一种合成幸福的概念。

And some of the more interesting and exciting research in the fields of psychology and, in fact, neuroscience point to this idea of synthetic happiness as at least as powerful a source of happiness as natural happiness.

心理学领域以及事实上的神经科学领域的一些更有趣和令人兴奋的研究表明，合成幸福的想法至少与自然幸福一样强大，是幸福的源泉。

Again, at least as powerful and perhaps even more powerful.

同样，至少同样强大，甚至可能更强大。

And of course, one has to take a slightly different view of what happiness is in order to accept this idea that we can create happiness for ourselves, but that doesn't mean that the whole notion of synthetic happiness is merely a passive one where all we do is sit back and imagine being happy and then we are happy.

当然，人们必须对幸福是什么有稍微不同的看法，才能接受我们可以为自己创造幸福这一想法，但这并不意味着合成幸福的整个概念只是一种被动的概念，我们所做的只是坐下来想象幸福，然后我们就幸福了。

For better or for worse, our nervous systems and our neurochemistry simply don't work that way.

无论好坏，我们的神经系统和神经化学物质根本不是这样运作的。

In fact, synthetic happiness has almost always been understood as something that we have to put some effort toward achieving.

事实上，人工幸福几乎总是被理解为我们必须付出一些努力才能实现的东西。

But, and this is an important thing to point out, synthetic happiness also requires that certain situational or environmental conditions be met.

但是，需要指出的是，合成幸福还需要满足某些情境或环境条件。

A good example of this is some of the work by Gillian Mandich, or I should say Dr. Gillian Mandich, who's done some interesting work on the conditions for creating happiness within our mind and in our overall state of being.

一个很好的例子是吉莉安·曼迪奇（Gillian Mandich）的一些工作，或者我应该说吉莉安·曼迪奇博士，她在我们的思想和整体存在状态中创造幸福的条件方面做了一些有趣的工作。

And she's been involved in a number of different studies.

她参与了许多不同的研究。

But one of the ones that I found particularly interesting is one in which they explored different types of music and other aspects of environmental settings.

但我发现特别有趣的其中之一是他们探索不同类型的音乐和环境设置的其他方面。

So you bring subjects to the laboratory play them different types of music.

所以你把受试者带到实验室，给他们播放不同类型的音乐。

There are, in fact, certain aspects of music that can create different states of mind sadness, happiness, anticipation.

事实上，音乐的某些方面可以创造不同的心态：悲伤、快乐、期待。

In fact, there are certain patterns of music that can reliably induce anticipation of the fear and anxiety base type.

事实上，某些音乐模式可以可靠地引发对恐惧和焦虑基础类型的预期。

So, for instance, think the movie Jaws.

举例来说，想想电影《大白鲨》。

If you recall, for those of you who have seen Jaws, there's this ongoing theme music any time the shark might be present in the water or in a given scene.

如果您还记得，对于那些看过《大白鲨》的人来说，每当鲨鱼出现在水中或特定场景中时，就会有这种持续不断的主题音乐。

That essentially goes Now for the musicians out there, this has basis in things like tritones and things that are understood from the mathematics and the musical side.

对于音乐家来说，这基本上是这样的，这有三全音以及从数学和音乐方面理解的东西的基础。

And from the neuroscience side, are known to create a neural state of anticipation.

从神经科学的角度来看，已知可以创造一种预期的神经状态。

Yeah, a neural state of anticipation and not necessarily a positive one.

是的，这是一种期待的神经状态，但不一定是积极的。

And indeed, there are other patterns of music that involve up tones.

事实上，还有其他涉及上调的音乐模式。

Think some of the music that's typically been used in cartoons of various sorts.

想想各种动画片中通常使用的一些音乐。

There's a long history of this.

这有很长的历史。

Indeed there's a whole literature of psychological and now even a smaller but still interesting literature on the neuroscience of how certain patterns of music can induce a state of joy and joyful anticipation, in particular.

事实上，有大量的心理学文献，现在还有一些关于神经科学的较小但仍然有趣的文献，特别是某些音乐模式如何引起一种快乐和快乐的期待状态。

A lot of those patterns of music are incorporated into so-called happy cartoons and Disney movies and things of that sort.

很多这样的音乐模式都被融入到所谓的快乐卡通片和迪士尼电影等类似的东西中。

In any case, Dr. Mandich and others have explored how music, in particular, but other features of the environment can or cannot induce states of happiness.

无论如何，曼迪奇博士和其他人已经探索了音乐（尤其是环境的其他特征）如何能够或不能引发幸福状态。

And the basic takeaway from those studies is that while having a certain environmental sound, musical tone, or visual feature to a given space, a room, is necessary for a state of happiness, it is not alone sufficient.

这些研究的基本结论是，虽然特定空间（房间）具有一定的环境声音、音乐音调或视觉特征对于幸福状态来说是必要的，但仅靠它还不够。

What is required is that individuals not only be placed into an environment that contains music or visual items or a combination of music and visual items that can induce states of joy or happiness or positive anticipation, but that they also are given some sort of instruction or instruction manual as how to synthesize happiness inside of that environment.

所需要的是，不仅将个人置于包含音乐或视觉项目或音乐和视觉项目的组合的环境中，这些环境可以引发喜悦或幸福或积极预期的状态，而且还向他们提供某种指导或指导手册，以指导如何在该环境中综合幸福。

This is important because what this says is that our ability to create states of happiness is dependent on our environment but also requires effort from us.

这很重要，因为这表明我们创造幸福状态的能力取决于我们的环境，但也需要我们的努力。

That also makes sense as to why when we are under conditions of deprivation.

当我们处于贫困状态时，这也是有道理的。

So it could be social deprivation or financial deprivation.

因此，这可能是社会剥夺或经济剥夺。

Or even for people that are very sensitive to whether.

或者甚至对于那些对是否非常敏感的人来说。

There are a certain number of individuals, about 30% of people, who report feeling very, very low under conditions where the sky is overcast.

有一定数量的人（大约 30%）表示，在天空阴沉的情况下感觉非常非常低落。

Especially if it's been overcast for a number of days.

尤其是连续几天阴天的情况下。

The so-called seasonal affective depression.

所谓季节性情感抑郁。

Those individuals, by the way, can often receive tremendous benefits in terms of elevating their mood if they make an effort to get sunlight.

顺便说一句，如果这些人努力获得阳光，通常可以在提升情绪方面获得巨大的好处。

And if they can't get sunlight, artificial light of the sort that we talked about earlier.

如果他们无法获得阳光，我们之前讨论过的那种人造光。

But in any case, there are a number of people that are profoundly negatively influenced by the lack of positive visual and auditory cues in their environment.

但无论如何，有很多人因环境中缺乏积极的视觉和听觉线索而受到深刻的负面影响。

But for most people, we are in what I would call a dynamic relationship with our environment.

但对于大多数人来说，我们与环境之间存在一种我称之为动态关系的关系。

Our environment has an effect on our mood.

我们的环境会影响我们的情绪。

But the research indicates that we also need to make some sort of effort toward being happy.

但研究表明，我们还需要做出某种努力来获得快乐。

Now effort toward being happy is a very vague term.

现在，努力获得快乐是一个非常模糊的术语。

So let's better define what that is.

因此，让我们更好地定义它是什么。

In the case of Dr. Mandich's work, this took the form of doing so-called happiness inventories, right.

就曼迪奇博士的工作而言，这采取了做所谓的幸福清单的形式，对吧。

That can be focusing on things that one is grateful for, things that they particularly enjoy.

这可以是专注于一个人感激的事情，他们特别喜欢的事情。

This is somewhat of a gratitude-type practice but includes some other features as well that are more focused on the things that bring you meaning and actually engaging in the things that bring you meaning.

这在某种程度上是一种感恩式的练习，但还包括一些其他功能，这些功能更关注那些给你带来意义的事情，并真正参与那些给你带来意义的事情。

So if you're trying to think about how to improve your levels of happiness, what this research essentially says is that you would be smart to try and adjust your home environment, adjust your work environment so that it is cheerful to you.

因此，如果你试图思考如何提高你的幸福水平，这项研究本质上说的是，你应该明智地尝试调整你的家庭环境、调整你的工作环境，让你感到快乐。

Maybe that means a plant.

也许这意味着一种植物。

For me, in my laboratory, one of the things that was really critical that I had as a postdoc and in my own laboratory when I first started my lab was I love aquaria.

对我来说，在我的实验室中，作为博士后以及在我第一次开始实验室时在我自己的实验室中真正重要的事情之一是我喜欢水族馆。

So I had multiple fish tanks.

所以我有多个鱼缸。

In fact, people in my laboratory were always rolling their eyes.

事实上，我实验室里的人总是翻白眼。

Why do we have to have all these fish tanks with all these-- I like freshwater tanks, not saltwater tanks, for reasons that aren't interesting for this discussion.

为什么我们必须拥有所有这些鱼缸——我喜欢淡水鱼缸，而不是咸水鱼缸，因为这个讨论并不有趣。

But freshwater tanks with discus fish, for instance, to me, are just beautiful.

但对我来说，例如，盛有七彩鱼的淡水鱼缸就很漂亮。

They make me happy.

他们让我快乐。

I just enjoy them.

我只是喜欢它们。

Music is a complicated thing in laboratories because it's a shared space.

音乐在实验室中是一件复杂的事情，因为它是一个共享空间。

So headphones are the general requirement.

所以耳机是一般要求。

But having either silence if you love silence.

但如果你喜欢沉默，那就要么沉默。

And I happen to like working in silence or listening to certain forms of music.

我碰巧喜欢安静地工作或听某些形式的音乐。

I do also use the 40 Hertz binaural beats.

我也使用 40 赫兹双耳节拍。

Or I particularly like listening to Glenn Gould while I work or listening to whale song, believe it or not, while I work because it doesn't have any structure that I can follow.

或者我特别喜欢在工作时听格伦·古尔德（Glenn Gould）或在工作时听鲸鱼之歌，不管你信不信，因为它没有任何我可以遵循的结构。

I don't speak whale, and so I can't follow.

我不会说鲸鱼语，所以我听不懂。

But it sort of fills the space in a way that I find pleasant.

但它以一种我觉得愉快的方式填补了这个空间。

And I've put substantial amounts of effort into making my laboratory spaces and my office spaces, my workspaces, nice places to be.

我投入了大量的精力来让我的实验室空间、我的办公空间、我的工作空间成为美好的地方。

Now I had no knowledge of this work from Dr. Mandich and others at the time when I did that.

当我这样做时，我对曼迪奇博士和其他人对这项工作一无所知。

But what I found was that over the years, I was challenged in maintaining a kind of elevated mood while working in a laboratory, not because I didn't thoroughly enjoy the work, I love doing experiments with my hands, and I loved being in lab, but at least the labs that I was in as a graduate student and post-doc there were no windows so I wasn't getting adequate sunshine.

但我发现，这些年来，我在实验室工作时保持一种高涨的情绪面临着挑战，不是因为我没有彻底享受这份工作，我喜欢用手做实验，我喜欢在实验室里，但至少我作为研究生和博士后所在的实验室没有窗户，所以我没有得到足够的阳光。

The windows that we didn't open, so I wasn't getting a lot of fresh air, and so on and so forth.

我们没有打开窗户，所以我没有得到很多新鲜空气，等等。

So I've personally found it very valuable to create an environment both at work and at home that I find aesthetically pleasant, at least in some way or another.

因此，我个人认为在工作和家庭中创造一个我觉得美观的环境非常有价值，至少在某种程度上是这样。

And I realize people have varying levels of control over their aesthetic environment.

我意识到人们对他们的审美环境有不同程度的控制。

Certainly, the auditory environment can be controlled nowadays through the use of headphones if you're allowed to use those.

当然，如果您允许使用耳机，现在可以通过使用耳机来控制听觉环境。

So, for instance, using music or using background sound that you find very pleasant combined with a concerted effort on your part to create states of happiness by hopefully doing work that's meaningful to you or at least is leading to meaningful outcomes.

因此，例如，使用您觉得非常愉快的音乐或背景声音，再加上您的共同努力，通过希望做对您有意义的工作或至少会带来有意义的结果来创造幸福的状态。

We'll talk a little bit more about that.

我们将对此进行更多讨论。

But these happiness inventories also turn out to be interesting and important sources of creating so-called synthetic happiness.

但这些幸福清单也被证明是创造所谓的综合幸福的有趣且重要的来源。

And we'll also talk about other ways that one can create elevated levels of synthetic happiness.

我们还将讨论人们可以创造更高水平的综合幸福的其他方法。

And I realize the word synthetic probably draws up connotations of false happiness or contrived happiness.

我意识到“合成”这个词可能含有虚假的幸福或做作的幸福的含义。

I wish instead of calling it synthetic happiness.

我希望不要称之为合成幸福。

They had called it self-created or self-directed happiness or something of that sort because then it wouldn't sound as false.

他们称其为自我创造或自我导向的幸福或类似的东西，因为这样听起来就不那么虚假了。

Because it's simply not false.

因为它根本就不假。

It leads to the same, as far as we know, identical neurochemical and psychological states of happiness as natural happiness.

据我们所知，它会导致与自然幸福相同的神经化学和心理状态的幸福。

And might even be more persistent than natural happiness.

甚至可能比自然的幸福更持久。

It certainly, is more under our control.

当然，它更在我们的控制之下。

But the key point is that environment and self-directed work at being happy are both important, and they interact with one another.

但关键是环境和自我导向的快乐都很重要，而且它们是相互作用的。

So if you're somebody who has a hard time synthesizing happiness through any of the methods that we talk about today, don't consider yourself deficient.

因此，如果您很难通过我们今天讨论的任何方法来合成幸福，请不要认为自己有缺陷。

It could very well be that the environment that you're in, social environment or physical environment, or auditory environment, is simply not conducive to synthesizing happiness.

很可能你所处的环境，社会环境或物理环境，或听觉环境，根本不利于合成幸福。

And for that reason, I think the work of Gillian Mandich and colleagues and others in the field is tremendously important because it removes us from this pressure to just synthesize happiness from within despite our circumstances.

出于这个原因，我认为吉莉安·曼迪奇（Gillian Mandich）和同事以及该领域其他人的工作非常重要，因为它使我们摆脱了无论环境如何，只从内部合成幸福的压力。

I think many of us have heard of the incredible stories of people like Viktor Frankl or Nelson Mandela who were stripped of their freedom and yet managed to maintain some sense of positive anticipation or at least some sense of identity that allowed them to still access forms of happiness.

我想我们很多人都听说过像维克多·弗兰克尔或纳尔逊·曼德拉这样的人的令人难以置信的故事，他们被剥夺了自由，但却设法保持某种积极的期待感，或者至少保持某种认同感，使他们仍然能够获得各种形式的幸福。

Those are highly unique situations, of course.

当然，这些都是非常独特的情况。

And they speak to the power of the human psyche for synthesizing happiness and certainly for synthesizing a sense that there might be a future and to live into that future.

它们讲述了人类心灵的力量，它可以合成幸福，当然也可以合成一种可能存在未来并生活在未来的感觉。

In their cases, incredibly impressive ways.

在他们的例子中，有令人难以置信的令人印象深刻的方式。

But I think for most everybody, the environment that we're in has a powerful impact on our mood.

但我认为对于大多数人来说，我们所处的环境对我们的情绪有很大的影响。

And some people more than others.

有些人比其他人更多。

I know people that are perfectly happy with blank walls.

我知道有人对空白的墙壁非常满意。

No pictures on the walls.

墙上没有照片。

Other people benefit tremendously from having photos or plants in their environment and so on.

其他人从他们的环境中拥有照片或植物等中受益匪浅。

You really have to determine what's needed for you and do your best to try and place those things into your environment, or rather, place yourself into an environment that is conducive to you synthesizing your happiness.

你确实必须确定自己需要什么，并尽力尝试将这些东西放入你的环境中，或者更确切地说，将自己置于一个有利于你合成幸福的环境中。

In fact, the powerful interaction between our environment and our own ability to generate certain kinds of emotions is well established not just for happiness but for things like gratitude.

事实上，我们的环境和我们自身产生某些情绪的能力之间的强大相互作用是众所周知的，不仅是为了幸福，而且是为了感恩之类的事情。

So, for instance, there's a classic study from AMES A-M-E-S in 2004 that was focused on gratitude.

举例来说，AMES A-M-E-S 在 2004 年进行了一项经典研究，重点关注感恩。

And we've had an episode on gratitude before.

我们之前有一集关于感恩的节目。

The basic takeaway of that episode is that it turns out receiving gratitude is a more powerful stimulus for the release of neurochemicals and activation of brain areas associated with so-called prosocial behaviors and feelings of well-being, including happiness.

该事件的基本要点是，事实证明，接受感激对于释放神经化学物质和激活与所谓的亲社会行为和幸福感（包括幸福）相关的大脑区域来说是一种更强大的刺激。

But also observing stories in the form of movies or books or other narratives of other people receiving help is also a very powerful stimulus for gratitude.

但以电影或书籍的形式观察故事或其他接受帮助的人的故事也是对感恩的一种非常强大的刺激。

Also, giving gratitude is very powerful but not as powerful as receiving gratitude, at least that's what the research says, or observing powerful exchanges of gratitude between other individuals.

此外，表达感激之情非常有效，但不如接受感激更有效，至少研究是这么说的，或者观察其他人之间强有力的感激之情交流。

What the study from AMES showed is that gratitude as a state of mind and as an emotion does not exist in a vacuum.

AMES 的研究表明，感恩作为一种心态和情感并不存在于真空中。

It's not independent of our surroundings.

它并不独立于我们的周围环境。

So, for instance, just writing down all the things you're grateful for while it has some positive impact, the impact of that or receiving gratitude or observing gratitude is far more potent, right.

因此，举例来说，只要写下所有你感激的事情，同时它会产生一些积极的影响，那么这种影响或接受感激或观察感激的影响就更有效，对吧。

Bigger increases in happiness and feelings of well-being and indeed neurochemicals and activation of brain areas associated with happiness and well-being when there's a reciprocity.

当存在互惠时，幸福感和幸福感以及神经化学物质和与幸福和幸福相关的大脑区域的激活都会得到更大的增加。

When the person receiving understands something about the person that's giving to them and understands that the person is giving genuinely, for instance.

例如，当接收者对给予他们的人有所了解并且了解这个人是真诚地给予时。

So there's an environmental interaction.

所以存在环境相互作用。

It's not just about receiving, it's receiving from somebody that you know genuinely wants to give.

这不仅仅是接受，而是从你知道真正想要给予的人那里接受。

And likewise, for the giver in that equation, the feelings of well-being are far greater when the person receiving whatever it is money, food, assistance in some form or another.

同样，对于这个等式中的给予者来说，当这个人收到金钱、食物、某种形式的帮助时，幸福感要大得多。

Could be physical assistance, et cetera.

可能是身体上的帮助等等。

When the giver has knowledge that the person receiving it genuinely needed the thing that they are receiving.

当送礼者知道接受者确实需要他们所收到的东西时。

So the important finding within the research, again and again, is that happiness doesn't exist in a vacuum.

因此，研究中的重要发现是，幸福并不存在于真空中。

It's partially our own responsibility to synthesize happiness.

合成幸福在一定程度上是我们自己的责任。

You know, I was told that many times you're like happiness is in your head.

你知道吗，有人告诉我很多时候幸福就在你的脑海里。

Well, yes, indeed, it's in your head, but it's also dependent on interactions with your environment.

嗯，是的，确实，它在你的脑海中，但它也取决于与你的环境的互动。

Physical environment and social environment, and so on.

物质环境、社会环境等等。

Likewise, gratitude is something that we can create inside of us right through gratitude lists and appreciation, or we can give both powerful sources of evoking neurochemical changes associated with gratitude and happiness and well-being.

同样，感恩是我们可以通过感恩清单和欣赏在内心创造的东西，或者我们可以提供这两种强大的来源来引发与感恩、幸福和幸福相关的神经化学变化。

But it, too, doesn't exist in a vacuum.

但它也不存在于真空中。

There's a much greater positive effect when we have knowledge about why the giver is giving us something or that the person receiving something is going to benefit tremendously from receiving it.

当我们了解给予者为什么要给我们某样东西或者接受某样东西的人会从接受它中获得巨大利益时，就会产生更大的积极影响。

So I'm highlighting this because I think that when we hear about synthetic happiness, there's a kind of automatic erasing of context that tends to occur.

所以我强调这一点是因为我认为当我们听到合成幸福时，往往会发生一种自动擦除背景的情况。

And in fact, if you were to peruse the various videos online or papers that exist on PubMed around happiness and synthetic happiness, in particular, you would come away with the impression that synthetic happiness is just something that we're supposed to snap our fingers in access or perhaps do very specific things in access.

事实上，如果你细读 PubMed 上关于幸福和合成幸福的各种在线视频或论文，你会得到这样的印象：合成幸福只是我们应该打响指才能获得的东西，或者可能在获得时做一些非常具体的事情。

But while that is true, context really matters.

虽然这是事实，但背景确实很重要。

And I think that's an important point.

我认为这是很重要的一点。

Much in the same way that the point needs to be made that while money doesn't buy happiness, money can buffer stress and certainly offer opportunities that can provide opportunities for more happiness.

同样，需要指出的是，虽然金钱买不来幸福，但金钱可以缓冲压力，并且肯定会提供机会，从而提供获得更多幸福的机会。

So I think we are starting to arrive at a general theme here, which is that nothing related to our mood exists in isolation.

所以我认为我们开始得出一个总的主题，那就是与我们的情绪相关的任何东西都不是孤立存在的。

And in fact, that leads me to a discussion of one of the major scientific findings in the realm of what sorts of mindsets and behaviors can, in fact, lead to happiness.

事实上，这让我开始讨论一项主要的科学发现，即什么样的心态和行为实际上可以带来幸福。

And this is a paper that was published in 2008.

这是2008年发表的一篇论文。

Even though that might seem like a while ago, it forms the basis for a large amount of literature that followed.

尽管这似乎是不久前的事情，但它构成了随后大量文献的基础。

It's a very interesting literature.

这是一本非常有趣的文学作品。

This is work from Elizabeth Dunn and colleagues and was published in the Journal Science.

这是 Elizabeth Dunn 及其同事的研究成果，发表在《科学》杂志上。

Which, again, is one of the sort of three apex journals, Nature, Science, Cell, I always say is sort of the Super Bowl, NBA championships, and Stanley Cup of scientific publishing-- very, very stringent in terms of the number of papers they let in.

这又是三大顶级期刊之一，《自然》、《科学》、《细胞》，我总是说它有点像科学出版界的超级碗、NBA 冠军和斯坦利杯——对论文数量的要求非常非常严格。

Very few, that is.

也就是说，很少。

And the title of this paper makes fairly obvious what the paper is about.

这篇论文的标题很明显地表明了这篇论文的内容。

The title of the paper is "spending money on others promotes happiness".

论文的标题是《为别人花钱可以促进幸福》。

And I know a number of you probably hear that title and think, oh boy, here we go.

我知道你们中的许多人可能听到这个标题并想，天哪，我们开始吧。

He's going to tell us that giving away all our money is going to make us happier than receiving money.

他会告诉我们，捐出所有的钱比接受钱更让我们快乐。

And I promise you, that is not what I'm going to tell you.

我向你保证，这不是我要告诉你的。

But nonetheless, this is a very interesting study, and it's one that I think that we really ought to pay attention to.

但尽管如此，这是一项非常有趣的研究，我认为我们确实应该关注这一研究。

Because what the study is based on is the fact that income, provided one's income meets a certain level of basic needs, indeed has been shown to have only a weak effect on overall happiness.

因为这项研究所依据的事实是，只要一个人的收入满足一定水平的基本需求，收入确实对整体幸福感只有微弱的影响。

OK?

好的？

So quoting from the paper in the first paragraph, quote "income has a reliable but surprisingly weak effect on happiness within nations".

因此，引用第一段中的论文，引用“收入对国家内部的幸福感具有可靠但令人惊讶的微弱影响”。

Within nations just mean they looked at this in not just the United States, but a number of other places, as well.

国家内部意味着他们不仅在美国，也在其他许多地方关注这一点。

"Particularly once basic needs are met." OK, so if that's the case, then what aspects of money and having money are related to happiness?

“特别是在基本需求得到满足后。”好吧，那么如果是这样的话，那么金钱和拥有金钱的哪些方面与幸福有关呢？

Certainly, there are people who have a lot of money who are very happy.

当然，有些人拥有很多钱，他们非常幸福。

Certainly, there are people who have very little money who are very happy.

当然，有些人虽然钱很少，但却很幸福。

And of course, the reverse is also true.

当然，反之亦然。

There are plenty of people who don't have very much money who are unhappy, and in fact, there are people who have a lot of money who are very unhappy.

有很多人没有很多钱但并不快乐，事实上，有些人虽然有很多钱但也很不快乐。

A point that whenever it's made often leads those with less money to kind of roll their eyes, because the assumption is more money does increase happiness.

每当提出这一点时，经常会导致那些钱少的人翻白眼，因为假设钱多确实会增加幸福感。

And in fact, it doesn't.

事实上，事实并非如此。

And later, we'll get back to this idea of whether or how one acquired their money has any impact on whether or not that money increases their happiness or not.

稍后，我们将回到这个想法，即一个人获得金钱是否或如何获得金钱是否会影响金钱是否会增加他们的幸福感。

Let's kind of earmark that for later.

让我们将其指定为稍后使用。

In the meantime, let's talk a little bit more about the findings in this paper.

与此同时，让我们更多地讨论一下本文的研究结果。

This paper is interesting, because what it did is it explored something called prosocial spending.

这篇论文很有趣，因为它所做的是探索一种叫做亲社会支出的东西。

Prosocial spending is a phenomenon where people are taking a certain portion of their income, and they are giving it to others.

亲社会支出是一种人们将收入的一部分捐赠给他人的现象。

Often for causes or for things that they think are important to see happen in the world or change in the world.

通常是为了他们认为对世界发生或改变世界很重要的原因或事情。

That could be a hungry individual having access to food or medical care.

这可能是一个饥饿的人可以获得食物或医疗服务。

It could be for environmental causes.

这可能是出于环境原因。

It could be for animal wellness.

这可能是为了动物的健康。

It could be for any number of different things.

它可以用于许多不同的事情。

It could even be giving somebody money so that they can buy themselves a gift or giving somebody money and not having any understanding or expectation of what they're going to do with the money.

它甚至可能是给某人钱，以便他们可以给自己买礼物，或者给某人钱，但对他们将如何使用这些钱没有任何理解或期望。

Again, one of the central themes around gratitude is that while receiving is great, giving is also great in terms of increasing sense of well-being.

同样，感恩的中心主题之一是，虽然接受是伟大的，但给予对于增加幸福感也很重要。

And one of the more important features to that is when we give, either in the form of words or in the form of resources, knowledge that the person receiving benefits from that in some real way, greatly increases the chance that there's an increase in happiness for the giver, as well as the receiver.

更重要的特征之一是，当我们以言语或资源的形式给予知识时，人们会以某种真正的方式从中受益，这会大大增加给予者和接受者幸福感增加的机会。

Again, that's a note about gratitude, but not an insignificant one as it relates to the study.

再说一遍，这是一篇关于感恩的文章，但它与研究相关，但并非无关紧要。

So what the study found was that higher prosocial spending was associated with significantly greater happiness.

研究发现，更高的亲社会支出与更高的幸福感相关。

This was a very statistically significant effect.

这是一个非常具有统计学意义的效应。

And they found that the effects of income and prosocial spending were independent and similar in magnitude.

他们发现收入和亲社会支出的影响是独立的，而且大小相似。

Independent and similar in magnitude.

独立且大小相似。

I'll explain what that means for those of you that might be confused by that statement in just a moment.

稍后我将向那些可能对该声明感到困惑的人解释这意味着什么。

Whereas, quote, "personal spending remained unrelated to happiness".

然而，引用“个人支出仍然与幸福无关”。

So what this study basically found was if people are allotted a certain amount of money to give away, and one adjusts for overall income, and this is important, because you could imagine that for some individual giving away $2,000 might represent a significant portion of their yearly or monthly income.

所以这项研究的基本发现是，如果人们被分配一定数量的钱来捐赠，并且根据总体收入进行调整，这很重要，因为你可以想象，对于某些人来说，捐赠 2,000 美元可能代表他们年或月收入的很大一部分。

And for another individual it might represent a tiny fraction of their income.

对于另一个人来说，这可能只占他们收入的一小部分。

But when you adjust for income level, what you find is that people who gave away money benefited tremendously in terms of their own increase in happiness.

但当你根据收入水平进行调整时，你会发现捐钱的人在自己的幸福感增加方面受益匪浅。

In fact, quote, "employees who devoted more of their bonuses to prosocial spending, that is giving way more money, experience greater happiness after receiving the bonus, and the manner in which they spent that bonus was a more important predictor of their happiness than the size of the bonus itself".

事实上，“将更多奖金用于亲社会支出（即捐赠更多金钱）的员工在收到奖金后会体验到更大的幸福感，而他们花费奖金的方式比奖金本身的数额更能预测他​​们的幸福感”。

This was an actual experiment they ran with real income, real money.

这是他们用真实收入、真实资金进行的实际实验。

I'm going to read that again just to make sure it hits home, because I found this to be really impactful.

我将再次阅读该内容，以确保它击中要害，因为我发现这确实具有影响力。

"Employees who devoted a greater fraction of their bonus to prosocial spending, that is giving away money to others, experienced greater happiness after receiving the bonus.

“将大部分奖金用于亲社会支出（即捐钱给他人）的员工在收到奖金后会感受到更大的幸福感。

And the manner in which they spent that bonus was a more important predictor of their happiness than the size of the bonus itself."

他们花奖金的方式比奖金本身的数额更能预测他们的幸福感。”

So the actual bonus, the receiving of the money, led to greater increases in happiness if they gave it away.

因此，如果他们把钱捐出去，实际的奖金，即收到的钱，会带来更大的幸福感增加。

And the act of giving it away itself, led to greater increases in happiness than receiving the bonus.

赠送奖金的行为本身比收到奖金更能增加幸福感。

So it's a twofer, as you might say.

所以正如你可能会说的，这是一个双重的。

So the takeaway from this study and studies like it, I think is pretty obvious that to the extent that we can.

因此，我认为，在我们力所能及的范围内，这项研究和类似研究的结论是非常明显的。

And again, when I say to the extent that we can, this means whatever percentage of our own income that we can afford to give away, or if we don't have income, the percentage of our effort.

再说一遍，当我说“我们可以”时，这意味着我们有能力捐出自己收入的任何百分比，或者如果我们没有收入，则表示我们努力的百分比。

I mean this is about money, but it's also about effort.

我的意思是，这与金钱有关，但也与努力有关。

We can help others, right?

我们可以帮助别人，对吗？

You can serve in food kitchens, you can do community gardening, you can pick up trash, you can do any number of things.

你可以在厨房服务，你可以做社区园艺，你可以捡垃圾，你可以做很多事情。

You can assist a neighbor with child care or you can assist a neighbor who is physically less able to retrieve their paper, et cetera, et cetera.

您可以帮助邻居照顾孩子，或者您可以帮助身体状况较差的邻居取回文件，等等。

The point is that giving resources, certainly in the form of money, but also in the form of effort and time, is immensely beneficial for synthesizing our own happiness.

关键是，给予资源，当然是以金钱的形式，但也以努力和时间的形式，对于综合我们自己的幸福是非常有益的。

That is for the giver, us, to increase our levels of happiness.

那是为了让给予者，我们，提高我们的幸福水平。

But the degree of increase in our own happiness is proportional in some way to the extent to which the person receiving actually needed that help and registers that help.

但我们自己幸福感的增加程度在某种程度上与接受帮助的人实际需要帮助并登记帮助的程度成正比。

Excellent research also points to the fact that another potent way to synthesize happiness, that is to create genuine states of happiness in ourselves, is to leverage the so-called focus system.

优秀的研究还指出，合成幸福的另一种有效方法，即在我们自己身上创造真正的幸福状态，就是利用所谓的焦点系统。

Or rather, I should say to de-emphasize the tendency of our minds to wander.

或者更确切地说，我应该说不再强调我们思维游移的倾向。

There's an excellent paper on this, also published in the Journal Science.

有一篇关于此的优秀论文也发表在《科学》杂志上。

This is now a classic paper.

现在这篇论文已经成为经典。

I talked a little bit about it in the episode on meditation, but for those of you that did or perhaps didn't hear that episode, I just want to briefly touch on a few aspects of the paper.

我在关于冥想的那一集中谈过一些，但是对于那些听过或可能没有听过那一集的人，我只想简单地谈谈本文的几个方面。

And in particular, a few aspects of the paper that I didn't talk about previously.

特别是本文中我之前没有讨论过的几个方面。

And the title of this paper, again, is a very straightforward in terms of telling you what it's about.

这篇论文的标题再次非常简单地告诉您它的内容。

And that is, "A wandering mind is an unhappy mind" by Killingsworth and Gilbert.

这就是基林斯沃斯和吉尔伯特所说的“游离的思想是不快乐的思想”。

This paper was published in Science in 2010, and we will provide a link to the paper.

该论文于2010年发表在《Science》杂志上，我们将提供该论文的链接。

This is frankly, a very interesting paper.

坦率地说，这是一篇非常有趣的论文。

This paper involved several subjects, or I should say, 2,250 adult subjects.

这篇论文涉及多个受试者，或者应该说，2,250 个成人受试者。

And what they were able to do was to contact these subjects while they were going about living their daily lives and ask them both what they were doing and what they were feeling.

他们能够做的就是在这些受试者过着日常生活的时候联系他们，询问他们在做什么以及他们的感受如何。

Some additional questions that they asked them, but they were able to establish whether or not people were watching television or doing housework or working on a home computer or resting or listening to music, et cetera, in their natural environment.

他们还问了一些其他问题，但他们能够确定人们是否在自然环境中看电视、做家务、在家用电脑上工作、休息或听音乐等。

So this is outside the laboratory.

所以这是在实验室外面。

And they were able to assess to what extent those people were happy or unhappy or neutral, or had some other emotional state at the time when they were engaging in any number of different activities.

他们能够评估这些人在从事各种不同活动时的快乐程度、不快乐程度、中性程度，或者其他情绪状态。

And they assessed whether or not those individuals were also focused on or focused away from whatever activity they were engaging in.

他们还评估了这些人是否也专注于或远离他们正在从事的任何活动。

And the takeaways from this study are many, but for sake of today's discussion, what I think is especially interesting is that regardless of whether or not people were engaging in activities that they enjoyed or not, the tendency for their mind to wander from an activity predicted lower levels of happiness than if they tended to be focused on the activity they were engaged in.

这项研究的结论有很多，但就今天的讨论而言，我认为特别有趣的是，无论人们是否从事他们喜欢或不喜欢的活动，他们的注意力从一项活动上走开的倾向预示着比他们倾向于专注于他们所从事的活动的幸福水平更低。

Now that itself should be surprising.

现在这本身就应该令人惊讶。

I mean, what that says is that even if somebody was engaged in activity like cleaning their house or doing homework or reading something that they weren't enjoying, if they were focused on what they were doing, they tended to report as happier than if their mind was drifting elsewhere.

我的意思是，这意味着，即使有人从事打扫房间、做作业或阅读他们不喜欢的东西等活动，如果他们专注于自己正在做的事情，他们往往会比他们的思绪飘到别处时更快乐。

Now this also points to the idea that perhaps our minds drift to unpleasant thoughts more than pleasant thoughts.

现在这也表明，也许我们的思想更多地倾向于不愉快的想法，而不是愉快的想法。

But they also addressed that in the study.

但他们也在研究中解决了这个问题。

Point I'd like to make here is quote "although people's minds were more likely to wander to pleasant topics than to unpleasant topics" and there the difference is pretty significant.

我想在这里指出的一点是，“尽管人们的思想更容易徘徊在令人愉快的话题上，而不是不愉快的话题上”，而且差异非常显着。

People's minds tended to wander to pleasant topics about 43% of the time as opposed to unpleasant topics about 27% of the time.

大约 43% 的时间人们的思绪往往会转向令人愉快的话题，而大约 27% 的时间人们的思绪会转向令人不快的话题。

Or to neutral topics and the remaining 31% of samples.

或者中性主题和剩余 31% 的样本。

"People were no happier when thinking about pleasant topics than about their current activity".

“人们在思考令人愉快的话题时并不比思考他们当前的活动更快乐”。

Think about that.

想想看。

"People were no happier than when thinking about pleasant things then their current activity".

“当人们想到令人愉快的事情时，他们并不比当前的活动更快乐”。

In fact, the mere focus on what they were doing was more powerful than anything else, even if they didn't enjoy what they were doing.

事实上，即使他们并不喜欢自己正在做的事情，仅仅专注于他们正在做的事情就比其他任何事情都更有力量。

So they go on here to say, quote "although negative moods are known to cause mind wandering, I now see strongly suggested that mind wandering was generally the cause, the cause, and not merely the consequence of unhappiness." So there are a lot of aspects of this study that are worth going into.

所以他们继续在这里说，引用“虽然众所周知，负面情绪会导致走神，但我现在看到强烈的建议，走神通常是不快乐的原因，原因，而不仅仅是不快乐的结果。”所以这项研究有很多方面值得深入研究。

But the major takeaway, or the one that perhaps we should all be most concerned with, is that when we are not focused on what we are doing, we tend to be far less happy than when we are focused on what we are doing.

但主要的收获，或者也许我们都应该最关心的一点是，当我们不专注于我们正在做的事情时，我们往往比我们专注于我们正在做的事情时幸福得多。

Even if what we are doing is something that we don't deem very pleasant.

即使我们正在做的事情是我们认为不太愉快的事情。

And certainly, if we are engaged in something that we consider very pleasant and we are very focused on, well then our levels of happiness are the highest.

当然，如果我们从事我们认为非常愉快并且非常专注的事情，那么我们的幸福程度是最高的。

That's sort of obvious.

这很明显。

But what this really speaks to is the tremendous power of building our ability to focus on what we're doing.

但这真正说明的是培养我们专注于我们正在做的事情的能力的巨大力量。

And to stay present to what we are doing.

并关注我们正在做的事情。

Now this whole notion of staying present is one that itself is a little bit complicated.

现在，保持当下的整个概念本身就有点复杂。

And in the episode on meditation I talked a little bit about whether or not it's beneficial to be present to our internal state, or that is our inter receptive state.

在冥想的那一集中，我谈到了存在于我们的内部状态，或者说我们的相互接受状态是否有益。

Our feelings of our heart rate and how full or empty our gut feels or our state of being from our skin inward, or whether or not we should focus on being present to things in our immediate surroundings.

我们对心率的感觉，我们的肠道感觉有多饱或空虚，或者我们从皮肤内部的状态，或者我们是否应该专注于关注我们周围的事物。

Both our versions of being quote, unquote "present" as you can imagine.

我们两个版本的“存在”都引用了“现在”，正如你可以想象的那样。

But in the one case, we're focused internally, in the other we're focused externally, and of course, most of the time it's some combination of the two.

但在一种情况下，我们关注内部，在另一种情况下，我们关注外部，当然，大多数时候是两者的结合。

But what this study really says is that any practice that can powerfully impact our ability to remain present in the activity we are engaged in, could even be a phone call, could be texting for that matter, could be social media for that matter, right?

但这项研究真正想说的是，任何能够强烈影响我们在所从事的活动中保持存在的能力的做法，甚至可以是电话，可以是短信，​​也可以是社交媒体，对吗？

We're not placing judgment on the activity here.

我们不会对这里的活动做出判断。

In fact, what we're really talking about is the enormous happiness increasing value of being present to what we're doing regardless of what we are doing.

事实上，我们真正谈论的是无论我们在做什么，专注于我们正在做的事情所带来的巨大的幸福增加价值。

And a practice that's known to be beneficial for increasing our ability to focus is, among other things, a short meditation practice.

众所周知，一种有助于提高我们集中注意力的能力的练习是简短的冥想练习。

In fact, work from Wendy Suzuki's lab at NYU, again, Wendy's been a guest on this podcast.

事实上，这是温迪铃木在纽约大学实验室的工作，温迪再次成为这个播客的嘉宾。

Her laboratory has shown that even a very brief meditation of about 13 minutes, and this would be the sort of quote unquote "classic" type of meditation of eyes closed, focusing on one's breathing.

她的实验室表明，即使是大约 13 分钟的非常短暂的冥想，这也将是一种闭上眼睛、专注于呼吸的“经典”冥想类型。

Even a very brief meditation of just 13 minutes or so done consistently, so ideally, every day.

即使只是 13 分钟左右的非常简短的冥想，最好是每天坚持进行。

But I have to imagine that even if you skip a day, there are still benefits.

但我不得不想象，即使你跳过一天，仍然有好处。

That sort of meditation can greatly enhance one's ability to focus.

这种冥想可以极大地增强一个人集中注意力的能力。

In her studies, that was also shown that sort of brief meditation could also greatly enhance mood and sleep and various aspects of cognitive performance.

她的研究还表明，短暂的冥想也可以极大地改善情绪、睡眠以及认知表现的各个方面。

And work from my laboratory, in collaboration with Dr. David Spiegel at Stanford, department of psychiatry has shown that even briefer meditations of even just five minutes per day can have fairly outsized positive effects on a number of different parameters, as well.

我的实验室与斯坦福大学精神病学系的大卫·斯皮格尔博士合作进行的研究表明，即使每天只有五分钟的简短冥想也可以对许多不同的参数产生相当大的积极影响。

Those very brief types of meditations, because they really are focusing and more accurately, I should say, refocusing exercises.

这些非常简短的冥想类型，因为它们确实是在集中注意力，更准确地说，是重新集中注意力的练习。

When you do that sort of activity of closing your eyes and forcing yourself to focus and refocus on your breath and internal state, that is directing your perception inward.

当你闭上眼睛并强迫自己集中注意力并重新集中于呼吸和内部状态时，这就是将你的感知引导向内。

Or if you choose, you could deliberately focus your perception on some external object or sound, for that matter.

或者，如果您选择的话，您可以故意将您的感知集中在某些外部物体或声音上。

When one does that, the circuits of the brain involved in focus dramatically improve.

当一个人这样做时，涉及注意力的大脑回路就会显着改善。

That is they rewire and increase their ability for you to achieve focus.

也就是说，它们会重新连接并增强您集中注意力的能力。

Many of us have heard about meditation, many of us think about meditation as a "mindfulness" exercise.

我们很多人都听说过冥想，我们很多人认为冥想是一种“正念”练习。

Mindfulness in quotes, because that itself needs definition.

引号中的正念，因为它本身需要定义。

But I prefer to view meditations of the sort that I just described as perceptual or focus based training, which is really what the data point to.

但我更喜欢将我刚才描述的冥想视为基于感知或焦点的训练，这确实是数据所指出的。

Notions around consciousness and states of mind are very hard to define, but it's very clear that even a 5 minute a day or ideally, an up to a 13 minute a day meditation can greatly increase our ability to focus.

关于意识和心理状态的概念很难定义，但很明显，即使每天 5 分钟，或者理想情况下每天最多 13 分钟的冥想，也可以极大地提高我们的专注能力。

And based on the findings in this paper, "A wandering mind is an unhappy mind" also make it very clear that the ability to refocus again and again and again on what we're doing throughout our day, regardless of what we're doing, can have a very dramatic, in fact, a statistically significant increase on our levels of overall happiness.

根据本文的研究结果，“心不在焉就是不快乐的心”也清楚地表明，无论我们在做什么，一次又一次地重新关注我们一天中所做的事情的能力，可以使我们的整体幸福水平得到非常显着的、统计上显着的提高。

So what else does the research tell us we can do to increase our levels of genuine happiness?

那么，研究还告诉我们，我们还可以做些什么来提高真正的幸福水平呢？

Well, it's very clear based on the longitudinal study from Harvard, as well as the Yale happiness project and the work of numerous laboratories in the US and elsewhere, that quality social connection is extremely powerful in terms of its ability to increase our levels of happiness.

嗯，根据哈佛大学的纵向研究、耶鲁大学幸福项目以及美国和其他地方众多实验室的工作，很明显，高质量的社会联系在提高我们的幸福水平方面具有极其强大的作用。

What is quality social connection?

什么是优质的社交联系？

Quality social connection falls into a number of different bins.

优质的社交联系分为多个不同的类别。

This can be romantic connection, this can be friendship, this can even be coworker or just daily superficial interaction type connections.

这可以是浪漫的联系，这可以是友谊，甚至可以是同事或只是日常肤浅的互动类型的联系。

That's surprising to a lot of people, because I think a lot of people hear quality social connection and they think deep conversation.

这让很多人感到惊讶，因为我认为很多人听到了高质量的社交联系，并且他们认为是深入的对话。

But it's very clear from the research that oftentimes our conversations with people that we are closest to are actually quite shallow.

但从研究中可以清楚地看出，我们与最亲近的人的对话通常非常肤浅。

If you think about it, if you've been in a romantic relationship or a friendship for a long period of time, or maybe even a sibling relationship or other family relationship, much of what you talk about is fairly superficial or fairly trivial.

如果你想一想，如果你们已经有很长一段时间的恋爱关系或友谊，甚至可能是兄弟姐妹关系或其他家庭关系，那么你们谈论的大部分内容都是相当肤浅或相当琐碎的。

In fact, it's often a sharing of the trivial day to day things between two people or through groups of people that leads to the feeling that people are really connected to one another.

事实上，通常是两个人之间或通过一群人分享琐碎的日常事务，从而让人感觉人们彼此之间确实存在联系。

In particular, if it's involving shared experiences of any kind, good or bad.

特别是，如果它涉及任何类型的共同经历，无论好坏。

So there's an extensive literature on social connection and how to build social connection.

因此，有大量关于社会联系以及如何建立社会联系的文献。

This certainly should be the topic of a full episode of this podcast in the not too distant future.

这当然应该是在不久的将来这个播客的整集的主题。

But because social connection can have such a powerful impact on our states of happiness and overall well-being, I want to emphasize a few features of social connection that I think most people might not appreciate.

但由于社会联系可以对我们的幸福状态和整体福祉产生如此强大的影响，因此我想强调社会联系的一些特征，我认为大多数人可能不欣赏这些特征。

Once again, when we hear quality social connection, I think most of us tend to think about deep, meaningful conversation or long walks on the beach or camping trips together or travel together.

再一次，当我们听到高质量的社交联系时，我认为我们大多数人倾向于考虑深入、有意义的对话或在海滩上长时间散步或一起露营或一起旅行。

And while all of those certainly qualify as wonderful opportunities for social connection, opportunities for quality social connection are certainly not limited to those kinds of interactions.

虽然所有这些肯定都是社交联系的绝佳机会，但高质量社交联系的机会当然不仅限于这些类型的互动。

In fact, I can recall times in my graduate career, so this would be times when I was living in the laboratory.

事实上，我还记得在我的研究生生涯中，那是我住在实验室的时候。

Because that was a significant portion of my graduate years.

因为那是我研究生时期的重要组成部分。

And one of the more important social connections for me was the staff that worked there in the wee hours of the night and that came in very early in the morning.

对我来说更重要的社交关系之一是那些在深夜工作并一大早就来的工作人员。

So one of the more regular social connections I had is I would brush my teeth in the hallway bathroom.

所以我最常见的社交关系之一就是我会在走廊的浴室里刷牙。

And there was no one else really around at that time, except for the janitors that tended to leave early in the morning.

那时，除了那些往往一大早就离开的看门人之外，周围没有其他人。

They had worked a good portion of the night.

他们工作了一整晚。

Or that were arriving very early in the day.

或者当天很早就到达了。

And the fact that I would see them on a regular basis and maybe exchange a few words about their work or their families or the holidays, actually for me, became very meaningful.

事实上，我会定期见到他们，也许会交换一些关于他们的工作、家庭或假期的话语，实际上对我来说，变得非常有意义。

In part, because my social connections at the time were really limited to only social connections that I had in the context of work.

部分原因是因为我当时的社交关系实际上仅限于我在工作中拥有的社交关系。

Now some people might look at my schedule at that time and look at my life at that time and say, well, that was very unhealthy.

现在有些人可能会看看我当时的日程安排，看看我当时的生活，然后说，嗯，那是非常不健康的。

You were lacking in certain number of ways.

你在某些方面有所欠缺。

But frankly, looking back, and at the time, and I know this because I journaled at the time, I was exceedingly happy, at least for that stage of my life.

但坦率地说，回想起来，当时，我知道这一点，因为我当时写了日记，我非常高兴，至少在我人生的那个阶段是这样。

At that stage of my life, I wanted to be focused primarily on doing experiments and immersing myself in my scientific training.

在我人生的那个阶段，我想主要专注于做实验并沉浸在科学训练中。

And for me, the even seemingly insignificant interactions of talking to the janitor in the morning or some of the other regular staff was not insignificant.

对我来说，早上与看门人或其他一些正式员工交谈的看似微不足道的互动也并非微不足道。

In fact, for me it was very significant.

事实上，对我来说这非常有意义。

And over the holidays when their hours were reduced, I actually missed them quite a lot.

假期里，他们的工作时间减少了，我真的很想念他们。

And even as I talk about this, I can recall the feelings of well-being of just seeing familiar faces.

即使在我谈论这件事时，我仍能回忆起看到熟悉的面孔时的幸福感。

And that brings up an important point, which is there's quite extensive literature pointing to the fact that when we see faces, especially faces in the morning and in the late afternoon, there is a positive impact on the emotional circuitry.

这就引出了一个重要的观点，即有相当多的文献指出这样一个事实：当我们看到面孔，尤其是早上和下午晚些时候的面孔时，会对情绪回路产生积极影响。

Or I should say, the circuitry of the brain that underlies emotional well-being.

或者我应该说，是情绪健康的大脑回路。

And that shouldn't come as surprising.

这并不奇怪。

We as old world primates, much like other primates, are very dependent on faces and facial expressions in terms of registering our own place in life and our emotional state.

作为旧世界的灵长类动物，我们和其他灵长类动物一样，非常依赖面孔和面部表情来记录我们自己在生活中的地位和情绪状态。

Now the origins of this are many.

其根源有很多。

In particular, we have a brain area, it's actually called the fusiform face gyrus.

特别是，我们有一个大脑区域，它实际上称为梭状面回。

This is an area of the brain that was largely discovered by a woman by Nancy Kanwisher at MIT.

这是大脑的一个区域，主要是由麻省理工学院的南希·坎维舍尔（Nancy Kanwisher）的一位女性发现的。

And the Kanwisher lab has done extensive work showing that this brain area that's dedicated to the processing of faces, and not just faces in real life, but faces on computer screens and elsewhere, are intimately tied to areas of the brain that are associated with emotionality.

坎威舍实验室所做的大量工作表明，这个专门处理面部的大脑区域，不仅是现实生活中的面部，还包括电脑屏幕和其他地方的面部，与大脑中与情绪相关的区域密切相关。

That's actually a work from another laboratory, Dorsal's laboratory at Caltech, now at Uc Berkeley, has shown that this face processing area in the brain in both non-human primates and primates is directly linked to the areas of our brain that associate with anxiety and fear.

这实际上是另一个实验室的工作，即加州理工学院（现在位于加州大学伯克利分校）的多萨尔实验室的工作，该实验室表明，非人类灵长类动物和灵长类动物大脑中的面部处理区域与我们大脑中与焦虑和恐惧相关的区域直接相关。

But also, areas of the brain that are associated with well-being.

而且，大脑中与幸福感相关的区域也很重要。

So it comes as no surprise that when we see faces, in particular, friendly faces, even if we have just brief interactions with those faces, and even if no words are exchanged, that creates the sense of social bond.

因此，当我们看到面孔，特别是友好的面孔时，即使我们只是与这些面孔进行短暂的互动，即使没有交谈，也会产生社会纽带感，这并不奇怪。

And it creates a sense of predictability.

它创造了一种可预测的感觉。

And I raise this again because I think a lot of people think that social connection always has to come in the form of close friendships, which of course are wonderful.

我再次提出这一点是因为我认为很多人认为社交联系总是必须以亲密友谊的形式出现，这当然很棒。

Or close romantic relationships, which of course, are wonderful.

或者亲密的浪漫关系，这当然是美妙的。

Or close family relationships, which of course, are wonderful.

或者亲密的家庭关系，这当然是美妙的。

But as we'll soon discuss in our model of happiness, or how to achieve happiness based on the scientific literature in a few minutes, social connection can and should come in various forms.

但正如我们很快将在幸福模型中讨论的那样，或者如何在几分钟内根据科学文献来实现幸福，社会联系可以而且应该以多种形式出现。

And when I say various forms, I mean forms of brief interaction, more superficial interaction, and forms of deeper interaction.

当我说各种形式时，我指的是简短互动的形式、更肤浅的互动的形式以及更深层次互动的形式。

All of those are relevant to our states of happiness.

所有这些都与我们的幸福状态有关。

And there's research to support that daily interactions with somebody at a cafe or just a brief hello or a smile.

有研究支持在咖啡馆与某人的日常互动，或者只是简短的打招呼或微笑。

Provided that we are both present, or we make the effort to be present to those interactions, however brief they are, can have a positive effect on people's overall well-being.

只要我们都在场，或者我们努力参与这些互动，无论它们多么短暂，都可以对人们的整体福祉产生积极影响。

And not just in that moment, but consistently.

不仅仅是在那一刻，而是始终如一。

Evidenced by the fact, I think, that when I look back on those years of working long hours in the laboratory and essentially restricting myself either to exercising, sleeping, eating or working.

我认为，事实证明，当我回顾那些年在实验室长时间工作时，基本上限制了自己的锻炼、睡眠、饮食或工作。

Again, that's what I wanted at that stage of my life.

再说一次，这就是我在人生的那个阶段想要的。

Certainly, not the way I live my life now.

当然，这不是我现在的生活方式。

But that's what I wanted that stage of my life.

但这就是我人生那个阶段想要的。

That even those seemingly insignificant social interactions were important to me and had a potent impact on increasing my level of happiness.

即使是那些看似微不足道的社交互动对我来说也很重要，并且对提高我的幸福水平产生了强大的影响。

And frankly, still do.

坦白说，现在仍然如此。

And I feel that right now.

我现在就有这样的感觉。

That said, I think all of us can appreciate the immense value of social connection that is of the more long lasting, and for lack of a better word, richer type, whether or not that is with siblings or with parents or with friends or with romantic partners.

也就是说，我认为我们所有人都能体会到更持久、更丰富的社会联系的巨大价值，无论是与兄弟姐妹、与父母、与朋友还是与浪漫伴侣。

For that reason, I want to emphasize a little bit about what constitutes connection and what constitutes social connection.

因此，我想强调一下什么是联系，什么是社会联系。

There are basically two forms of social connection that have been studied and I'll review both, as it relates to increasing our levels of happiness.

基本上已经研究了两种形式的社会联系，我将回顾这两种形式，因为它与提高我们的幸福水平有关。

And the first one is presence and eye contact, and the second is physical contact.

第一个是存在和目光接触，第二个是身体接触。

So in terms of presence and eye contact there's been a lot of studies about whether or not people exchange direct eye contact during conversation or not, dictating whether or not each individual in that interaction feels as if they had a connection.

因此，就存在和目光接触而言，有很多关于人们在谈话过程中是否进行直接目光接触的研究，这决定了互动中的每个人是否感觉他们之间存在联系。

Now again, keep in mind that while we think of connection as relating to some deep or meaningful conversation, and oftentimes that can be the case.

现在再次请记住，虽然我们认为联系与一些深入或有意义的对话有关，但情况往往确实如此。

Think for instance, an excellent therapist patient relationship.

举例来说，优秀的治疗师与病人的关系。

Or an excellent romantic relationship.

或者一段极好的浪漫关系。

Or an excellent friendship where you really feel heard and understood, or at least to the extent that people are willing to explore certain topics with you.

或者是一种极好的友谊，让你真正感到被倾听和理解，或者至少达到人们愿意与你探讨某些话题的程度。

You're willing to hear them and listen really carefully for what they're saying, and they're willing to hear and listen to what you're saying in an attempt to understand.

你愿意倾听他们并认真倾听他们所说的话，他们也愿意倾听并倾听你所说的话以试图理解。

That certainly can enhance the sense of social connection leading to what people would call social bonds leading to increased happiness.

这当然可以增强社会联系感，从而形成人们所谓的社会纽带，从而增加幸福感。

But eye contact is also known to be an important feature.

但眼神交流也是一个重要的特征。

The thing about eye contact is that most people assume that a lot of eye contact, and in fact, ongoing eye contact, is critical to a sense of connection.

关于目光接触的问题是，大多数人认为大量的目光接触，事实上，持续的目光接触，对于建立联系感至关重要。

And in fact, that's not the case.

事实上，情况并非如此。

There's a recent paper that I find really interesting that was published in Proceedings of the National Academy of Sciences in 2021.

最近有一篇论文我觉得非常有趣，发表在 2021 年《美国国家科学院院刊》上。

The title of this paper is "Eye contact marks the rise and fall of shared attention in conversation".

这篇论文的标题是“眼神接触标志着谈话中共同注意力的兴衰”。

I find this paper interesting for a number of reasons.

我发现这篇论文很有趣，原因有很多。

First of all, my laboratory works on internal states and vision, so it relates directly to the work that my laboratory does.

首先，我的实验室研究内部状态和视觉，因此它与我实验室所做的工作直接相关。

But also, that it violates what I thought was a general rule of social connection, which is this idea that two people needed to be focused on one another, that is looking at one another directly and fairly consistently throughout a conversation in order for the feeling of connection to emerge.

而且，它也违反了我所认为的社会联系的一般规则，即两个人需要互相关注，即在整个对话过程中直接且相当一致地看着对方，以便产生联系的感觉。

But it turns out that's not the case.

但事实证明并非如此。

And in fact, just to give you the takeaway and then I'll flesh it out a little bit with some data, eye contact, or I should say mutual eye contact, so two people registering the presence of the other person looking at them.

事实上，只是为了给你一个要点，然后我会用一些数据、眼神交流，或者我应该说相互眼神交流，让两个人记录下对方在看他们的存在。

You're looking at me and I'm looking at you.

你看着我，我也看着你。

If you're watching this on YouTube, then perhaps we are actually doing this at that moment.

如果您正在 YouTube 上观看此内容，那么也许我们当时确实正在这样做。

And if you're listening, just know that I'm looking directly into the camera as I'm saying this at this moment.

如果你在听，请知道我此刻正在直视镜头。

If we were to be looking directly at one another, that, it turns out, signals the next step, which is that it's very likely that we will each both look away.

事实证明，如果我们直视对方，那就预示着下一步，那就是我们很可能都会把目光移开。

And that turns out to be a way in which we set and reset attention continually during conversation.

事实证明，这是我们在谈话过程中不断设定和重置注意力的一种方式。

So again, I really like this study because of the high fidelity.

再说一遍，我真的很喜欢这项研究，因为它的保真度很高。

The high temporal precision.

时间精度高。

That is, the precision over time at which they looked at eye contact and engagement of attention between individuals.

也就是说，随着时间的推移，他们观察个体之间目光接触和注意力投入的精确度。

And they did this by looking at things like pupil size and of course where the eyes were looking and so on and so forth.

他们通过观察瞳孔大小以及眼睛注视的位置等因素来做到这一点。

The basic takeaway of this study was the following.

这项研究的基本要点如下。

And here I'm quoting from the study.

我在这里引用该研究的内容。

Quote "Rather than maximizing shared attention, good conversation may require shifts in and out of shared states accompanied by eye contact".

引用“良好的对话可能需要在共享状态之间进行切换并伴随目光接触，而不是最大限度地提高共同注意力”。

So what this basically says is that when two people are involved in a very, let's call it an intimate conversation, but the word intimate should not be misconstrued to mean something about intimacy or sexual intimacy or physical intimacy.

所以这基本上说的是，当两个人进行非常亲密的对话时，我们称之为亲密对话，但亲密这个词不应该被误解为表示亲密、性亲密或身体亲密。

Just a conversation in which both people feel present to the conversation and focused on that conversation and that conversation and its contents only.

只是一场双方都感觉自己在场的对话，并且只专注于该对话及其内容。

The tendency is for people to take turns talking, although sometimes, depending on the individuals they might interrupt more or less.

人们倾向于轮流说话，尽管有时，根据个人的不同，他们可能或多或少地打断谈话。

Again, interrupting can be a sign of interest, it doesn't always have to be rude, by the way.

再说一次，打断可以是一种兴趣的表现，顺便说一句，这并不总是粗鲁的。

But they're sharing information.

但他们正在分享信息。

Hopefully, about a common topic or set of topics.

希望是关于一个共同的主题或一组主题。

They will at some moment look at one another.

他们有时会互相看着对方。

That's what the study shows.

这就是研究表明的。

And that after briefly gazing directly at one another, attention peaks, and then they will look away, and attention will get reduced.

在短暂地互相直视之后，注意力就会达到顶峰，然后他们就会把目光移开，注意力就会减少。

And then the conversation consists of a series of focusing back on one another with their eyes, and then focusing off, focusing on and focusing off.

然后对话由一系列的眼神重新聚焦到对方身上，然后再聚焦、聚焦再聚焦组成。

And those mutual eye contact moments actually predict the breaking of attention.

而那些相互目光接触的时刻实际上预示着注意力的分散。

So it's this ramping up of attention and braking of attention.

所以这就是注意力的增强和注意力的减弱。

Ramping of attention and braking of attention.

注意力的增强和注意力的制动。

I think these are important results because they violate this stereotype or assumption that deep social connection of the sort leading to happiness always involves ongoing eye contact or ongoing focus.

我认为这些结果很重要，因为它们违反了这种刻板印象或假设，即导致幸福的深层社会联系总是涉及持续的目光接触或持续的关注。

Just as with meditation, just as with any activity, frankly, we undergo shifts in attention and focus.

坦率地说，就像冥想和任何活动一样，我们的注意力和焦点也会发生变化。

That is focus ramps up and then it breaks, and then it re-engages.

也就是说，注意力逐渐增强，然后又消失，然后又重新集中。

It ramps up it breaks, and then it re-engages.

它会加速断裂，然后重新接合。

And that, it turns out, is the basis of in-depth connected conversation.

事实证明，这是深入互联对话的基础。

So for those of you that are interested in creating social connection in any context, and in particular for sake of increasing happiness, because it's very clear that social connections, even if they are fairly superficial social connections, can increase our sense of happiness.

因此，对于那些有兴趣在任何情况下建立社会联系的人，特别是为了增加幸福感，因为很明显，社会联系，即使它们是相当肤浅的社会联系，也可以增加我们的幸福感。

Seeing faces is important.

看脸很重要。

Ideally, faces in person, although I suppose these days, over Zoom or over other screen type medium would be a close second.

理想情况下，面对面，尽管我想现在，通过缩放或其他屏幕类型媒体将是紧随其后的。

But the point is that if you want to increase happiness you need to have quality social connections.

但关键是，如果你想增加幸福感，你需要拥有优质的社交关系。

And if you want to have quality social connections you need to be present and engage in those social connections.

如果您想拥有优质的社交关系，您需要出席并参与这些社交关系。

And that requires a viewing of each other's faces, ideally, which is not to say that a phone call or text exchange can't be meaningful.

理想情况下，这需要查看彼此的脸部，这并不是说电话或短信交流没有意义。

But that faces are really the most powerful way to engage in social contact.

但面孔确实是进行社交接触的最有力方式。

And that eye contact, not consistent eye contact, but eye contact of the sort that builds up and then breaks and builds up and breaks across the interaction is going to be the best way that we are aware of to feel that one had a real connection.

这种眼神接触，不是持续的眼神接触，而是那种在互动中建立然后打破、建立然后打破互动的眼神接触，将是我们所知道的感觉彼此有真正联系的最佳方式。

This should also remove any pressure that you might feel to constantly look at somebody or to be completely eyes open staring at them without blinking or diverting your attention at any point during a conversation.

这还可以消除您在谈话过程中不断注视某人或完全睁开眼睛盯着他们而不眨眼或转移注意力的任何压力。

This also frankly, is an opportunity where if somebody says, hey, you're not paying attention because you look away, that you may actually be engaging in what is the more typical form of healthy connection.

坦率地说，这也是一个机会，如果有人说，嘿，你没有集中注意力，因为你把目光移开，那么你实际上可能正在参与更典型的健康联系形式。

I talked about this long ago on an episode about focus.

我很久以前在一集关于焦点的节目中谈到过这一点。

It turns out when we are listening very intently to somebody and trying to remember the information they're telling us, we will often close our eyes.

事实证明，当我们非常专心地倾听某人并试图记住他们告诉我们的信息时，我们经常会闭上眼睛。

And that's not a form of lack of attention, that's actually a form of attending in.

这并不是缺乏关注的一种形式，这实际上是一种参与的形式。

Because we have so much of our brain devoted to vision.

因为我们的大脑有很大一部分用于视觉。

When 40% of our brain is devoted to vision in some way or another, when we close our eyes, we can actually devote more attentional resources to remembering the specifics of what people are telling us.

当我们大脑的 40% 以某种方式专门用于视觉时，当我们闭上眼睛时，我们实际上可以投入更多的注意力资源来记住人们告诉我们的细节。

But again, please don't go through conversations with your eyes closed the entire time.

但再次强调，请不要一直闭着眼睛进行对话。

I think that would certainly not be conducive to building social connection.

我认为这肯定不利于建立社会联系。

So we know that faces are important for social connection as it relates to synthetic happiness.

所以我们知道，面孔对于社会联系很重要，因为它与综合幸福感有关。

And we know that eye contact is really important for building social connection.

我们知道眼神交流对于建立社交联系非常重要。

Physical contact is also important for social connection.

身体接触对于社交联系也很重要。

And not just romantic or sexual type connection.

不仅仅是浪漫或性类型的联系。

In fact, there is a form of physical connection that is present in other primates.

事实上，其他灵长类动物也存在某种形式的身体联系。

In fact, it's present as far as we know, in all mammals.

事实上，据我们所知，它存在于所有哺乳动物中。

And is also very much a feature of the human nervous system.

这也是人类神经系统的一个特征。

And that's something called allogrooming.

这就是所谓的“allogrooming”。

I have to imagine that most people probably haven't heard of allogrooming.

我想大多数人可能都没有听说过异性梳理。

The reason I'm bringing up alogrooming is that it stems from a fairly extensive literature about the prosocial, pro happiness effects of pets on humans.

我之所以提出宠物美容，是因为它源于大量关于宠物对人类亲社会、亲幸福的影响的文献。

In fact, if you want to read up on this, there is a paper out of Yale University on this topic that was published in 2018.

事实上，如果您想了解这一点，耶鲁大学 2018 年发表了一篇关于该主题的论文。

The title of the paper is "The influence of interactions with dogs on affect", OK emotion, "anxety and arousal in children".

论文的标题是“与狗的互动对情感的影响”，OK情绪，“儿童的焦虑和觉醒”。

And it references some other studies that were performed on humans.

它还引用了一些对人类进行的其他研究。

And the basic takeaway is that these so-called AAAs, animal assisted activities, represent a really potent way to increase people, including children's feelings of well-being.

基本要点是，这些所谓的 AAA（动物辅助活动）代表了一种真正有效的方法来增加人们（包括儿童）的幸福感。

Now what's interesting about this to me is that dogs themselves don't really have to do much except be present in the room in order for these positive effects, that is, the reductions in anxiety, increases in happiness, et cetera, to occur.

现在对我来说有趣的是，狗本身并不需要做太多事情，除了出现在房间里之外，就能产生这些积极的效果，即减少焦虑、增加幸福感等等。

And in fact, they can be very, very brief.

事实上，它们可以非常非常简短。

As they describe in the paper, "brief unstructured interactions with an unfamiliar dog", so you don't even need to know this dog, "after exposure to a moderate stressor showed higher positive affect relevant to participants who received a soothing object or waited for the same amount of time."

正如他们在论文中所描述的那样，“与一只不熟悉的狗进行短暂的非结构化互动”，所以你甚至不需要认识这只狗，“在暴露于中等压力源后，与接受舒缓物品或等待相同时间的参与者相比，表现出更高的积极影响。”

So just even seeing a dog for a brief amount of time has been shown to reduce stress and improve happiness, or I should say, increase feelings of happiness overall then a child receiving a soothing object.

因此，即使只是短暂地看到一只狗，也能减轻压力并提高幸福感，或者我应该说，与孩子收到抚慰物品相比，整体上会增加幸福感。

Which was, at least for me, a little bit counterintuitive.

至少对我来说，这有点违反直觉。

I would have thought that children receiving a soothing object would have been the more powerful stimulus.

我本以为孩子们收到舒缓的物品会是更强大的刺激。

But in fact, it wasn't, at least not in this study.

但事实上并非如此，至少在这项研究中并非如此。

The real question I think we should be asking ourselves is, what is it about interactions with others and with other animals that could potentially have this prosocial happiness enhancing effect?

我认为我们应该问自己的真正问题是，与他人和其他动物的互动可能会产生这种亲社会幸福感增强效应吗？

And the reason I raise this is also because I think many people are interested in either owning or having interactions with pets as a way to improve their feelings of well-being.

我提出这个问题的原因也是因为我认为很多人都对拥有宠物或与宠物互动感兴趣，以此来改善他们的幸福感。

And I say having interactions with because I myself am a good example of somebody who wasn't always able to have pets.

我说与人互动是因为我自己就是一个不能总是养宠物的人的一个很好的例子。

So when I was a graduate student in a postdoc, I very much wanted a dog.

所以当我还是一名博士后研究生时，我非常想要一只狗。

Very, very, very much wanted a dog.

非常非常非常想要一只狗。

In fact, there was a rule in my family at some point that I wasn't allowed to talk about dogs anymore because I was talking about all the breeds of dogs.

事实上，我家里曾经有一条规定，不允许我再谈论狗，因为我谈论的是所有品种的狗。

Going to dog breeders, examining different breeds, going to the pound, et cetera.

去狗饲养员那里，检查不同的品种，去狗收容所等等。

The point was that I was obsessed with getting a dog, but I knew I wasn't in a good position to own a dog yet.

关键是我痴迷于养一只狗，但我知道我还不适合养狗。

I didn't have the finances, I didn't have the correct living situation and so on.

我没有经济条件，没有合适的生活条件等等。

Eventually, I did own a dog, of course.

当然，最终我确实拥有了一只狗。

But at the time I couldn't.

但当时我不能。

So what I would do is every Sunday I would go to a place where they fostered dogs and they needed dog walkers.

所以我要做的就是每个星期天我都会去他们寄养狗并且需要遛狗人的地方。

And I would walk their dog.

我会遛他们的狗。

I would also walk my neighbor's dogs.

我也会遛邻居的狗。

I didn't charge them for it.

我没有向他们收取费用。

In fact, I felt like I was being paid by getting time with those dogs.

事实上，我觉得我是通过花时间和这些狗在一起而得到报酬的。

And in fact, I put an ad at that time on Craigslist that I would walk people's dogs for free, and only a few people took that seriously.

事实上，我当时在 Craigslist 上放了一则广告，说我会免费遛狗，但只有少数人认真对待。

But of the ones that did, I had a great little cadre of dog owners that would allow me to take their dogs out and I was super happy.

但在那些这样做的人中，我有一群很棒的狗主人，他们允许我带他们的狗出去，我非常高兴。

It just made me very, very happy.

这让我非常非常高兴。

And I really enjoyed it.

我真的很喜欢它。

And frankly, it was a great opportunity for me to also get to the various dog breeds and the different dog temperaments and to learn a bit about my ability to interact with dogs in a certain way.

坦率地说，这对我来说是一个很好的机会，可以了解不同的狗品种和不同的狗性情，并了解我以某种方式与狗互动的能力。

I actually got to be a pretty good dog walker.

事实上，我必须成为一名出色的遛狗者。

Unfortunately, later I got a bulldog.

不幸的是，后来我得到了一只斗牛犬。

And it turns out no matter how good a dog walker you are, Bulldogs just simply don't like to walk.

事实证明，无论你多么擅长遛狗，斗牛犬就是不喜欢走路。

In fact, if you've ever walked up to a bulldog and you've offered to scratch or pet that dog, you'll notice that Bulldogs love that.

事实上，如果你曾经走到一只斗牛犬面前，并提出要抓挠或抚摸它，你会发现斗牛犬喜欢这样。

And I would argue, having been a bulldog owner, that they like it because it's an opportunity for them to stop moving.

我认为，作为斗牛犬的主人，他们喜欢它，因为这是他们停止移动的机会。

But that's more about the bulldog than what I'm about to tell you next, which is this principle of so-called allogrooming.

但这更多的是关于斗牛犬的，而不是我接下来要告诉你的，这就是所谓的同种异体梳理的原则。

Allogrooming is a pattern of behavior that's observed in essentially all mammals but very strongly in nonhuman primates and primates, where individuals within a species touch one another.

相互梳理行为是一种行为模式，基本上在所有哺乳动物中都可以观察到，但在非人类灵长类动物和灵长类动物中表现得非常强烈，即同一物种内的个体相互接触。

And this is non-sexual touch.

这是非性接触。

So this would be someone brushing somebody else's hair or combing their hair or even using a lint roller on them, for instance.

例如，这可能是某人给别人梳理头发或梳理他们的头发，甚至在他们身上使用滚筒。

Or someone grooming somebody else.

或者有人给别人打扮。

Now typically, one needs to have an established relationship with this person.

通常，一个人需要与这个人建立一种既定的关系。

So it could be a professional type relationship where this is a barber cutting somebody's hair or a hairdresser cutting or styling somebody's hair.

因此，这可能是一种专业类型的关系，即理发师为某人剪发，或者美发师为某人剪发或造型。

It could be somebody giving someone a manicure or a pedicure.

可能是有人给某人修指甲或修脚。

Could be somebody doing skin care or massage for somebody in a professional context.

可能是在专业环境中为某人做皮肤护理或按摩的人。

Or it could be two people who have agreed that it is appropriate for the context and for the relationship for one person to be grooming somebody else.

或者，两个人都同意，一个人为另一个人打扮是适合当时的环境和关系的。

Can even, believe it or not there's literature on this, can even extend into the realm of people sort of cleaning and picking off other people.

不管你信不信，有这方面的文献，甚至可以延伸到人们清理和攻击他人的领域。

Now when we see this in primates, it seems like a very cute and sort of almost understandable behavior.

现在，当我们在灵长类动物身上看到这种情况时，这似乎是一种非常可爱且几乎可以理解的行为。

We can see these pictures online.

我们可以在网上看到这些图片。

If you look them up, you can just look up allogrooming and you'll see vast number of pictures of for instance, baboons picking little things out of each other's hair.

如果你查一下它们，你只要查一下allogrooming，你就会看到大量的照片，例如，狒狒从彼此的头发上捡小东西。

Or grooming and kind of perusing one another, to find things, presumably parasites or like little bits of plants or something like that they want to remove from them.

或者互相梳理毛发或仔细观察，寻找一些东西，大概是寄生虫或像植物的小碎片或类似的东西，他们想从它们身上移除。

Allogrooming is known to stimulate a certain category of neurons called the C tactile fibers.

众所周知，相互梳理可以刺激一类称为 C 触觉纤维的神经元。

These are a particular category of so-called sensory neurons that innervate our skin.

这些是一类特殊的所谓感觉神经元，支配我们的皮肤。

So these are literally like little endings of neurons, little wires that end up in the skin, that when they are touched lightly tend to create a feeling of well-being in the person that's being touched.

因此，这些实际上就像神经元的小末端，最终进入皮肤的小电线，当轻轻触摸它们时，往往会给被触摸的人带来一种幸福感。

Again, this is consensual touch that's very context appropriate.

再说一次，这是双方同意的接触，非常适合上下文。

But it's known to increase levels of oxytocin, a kind of hormone slash neurotransmitter.

但众所周知，它会增加催产素的水平，催产素是一种抑制神经递质的激素。

It's both, really.

确实，两者都是。

That is known to evoke feelings of bond.

众所周知，这会唤起纽带感。

Or of feeling bonded to somebody or something.

或者感觉与某人或某事有联系。

And for many people we hear about oxytocin and we think about the bond between parent and child, in particular mother and infant where it's been most extensively studied.

对于许多人来说，我们听说过催产素，我们会想到父母和孩子之间的联系，特别是母亲和婴儿之间的联系，对此进行了最广泛的研究。

Or between two members of a romantic couple.

或者在一对浪漫情侣的两个成员之间。

But if you look at the literature on allogrooming, what you find is that when humans groom one another, the increases in oxytocin that are experienced are at least on par with and in fact, more often, more dramatic in response to allogrooming than in response to other forms of touch.

但如果你看一下有关同种毛发的文献，你会发现，当人类互相梳理毛发时，催产素的增加至少与同种毛发的反应相当，而且事实上，更常见的是，对同种毛发的反应比对其他形式的触摸的反应更显着。

So the point here is that allogrooming is a prosocial behavior that tends to associate with and promote feelings of well-being and happiness.

因此，这里的要点是，相互梳理是一种亲社会行为，往往会与幸福感和幸福感相关联并促进这种感觉。

And this is not a trivial effect.

这并不是一个微不足道的影响。

If you look at the brain imaging data or other forms of data on this, allogrooming is a very powerful form of bonding between individuals that's completely nonverbal.

如果你看一下大脑成像数据或其他形式的数据，就会发现同理梳理是个体之间完全非语言的一种非常强大的联系形式。

In fact, most often it doesn't involve eye contact.

事实上，大多数情况下它不涉及目光接触。

I suppose two people could be looking at one another grooming one another, but typically, this is done from the side or from behind.

我想两个人可能会互相看着对方互相梳理毛发，但通常情况下，这是从侧面或后面完成的。

Why did I bring up the paper on pets?

我为什么要提起关于宠物的论文？

Well it turns out that when humans stroke dogs, or brush their dogs or stroke cats or brush their cats, et cetera, that is a form of human to animal allogrooming.

事实证明，当人类抚摸狗、梳理狗、抚摸猫、梳理猫等等时，这是人与动物同种异体的一种形式。

And it's one in which both the pet and the human receive huge increases in oxytocin and other related neurochemicals that make us feel bonded.

在这种情况下，宠物和人类都会获得大量增加的催产素和其他相关的神经化学物质，让我们感到亲密。

I bring this up because the Harvard longitudinal study on happiness, and many, many others, if not hundreds of other studies on happiness, point to the importance of quality social connection.

我提出这个问题是因为哈佛关于幸福的纵向研究，以及许多其他（如果不是数百项）关于幸福的研究，都指出了高质量社会联系的重要性。

You hear this over and over again.

你会一遍又一遍地听到这句话。

People on their deathbeds don't say they wish they had worked more.

临终的人不会说他们希望自己能工作更多。

People on their deathbeds talk about the richness of social connections or the wish that they had invested more in social connections.

人们临终时会谈论丰富的社会关系，或者希望他们在社会关系上投入更多。

I think a lot of people think of social connections only in terms of travel with or conversation with others.

我认为很多人只认为社交关系是与他人旅行或交谈。

But much of what we perceive as deep social connections also involves physical contact.

但我们认为的深层社会联系大多也涉及身体接触。

And that's something that's deeply rooted in our evolutionary biology.

这是深深植根于我们的进化生物学中的东西。

And it's present both in us and in non-human primates.

它存在于我们和非人类灵长类动物身上。

And it's clear that we can engage in these kinds of pro-social, non verbal, non eye contact type behaviors through things like non-sexual tactile touch, a.k.a.

很明显，我们可以通过非性的触觉触摸（又名“接触”）等方式参与这些亲社会的、非语言的、非目光接触类型的行为。

allogrooming.

互相梳理。

So we've been talking about a number of the different things that one can do in order to increase levels of happiness.

因此，我们一直在讨论人们可以做的一些不同的事情来提高幸福水平。

And certainly, before we conclude today, I'm going to touch back into not just synthetic happiness and the various things we can do, such as prosocial spending, allogrooming, social connection, et cetera.

当然，在我们今天结束之前，我将回顾一下合成幸福和我们可以做的各种事情，例如亲社会支出、同化、社会联系等等。

But also things related to happiness that involve focus on vocation and work and pursuit of goals.

但也包括与幸福相关的事情，涉及对职业、工作和追求目标的关注。

Because as I mentioned at the beginning, those are also critical to increasing our state of happiness, and certainly our state of security and the feeling that we can provide for ourselves and perhaps for others, as well.

因为正如我在一开始提到的，这些对于提高我们的幸福感、当然还有我们的安全感以及我们可以为自己和他人提供的感觉也至关重要。

So we will talk about that.

所以我们会讨论这个。

But I think it's also important to talk about this notion of choice and choices, and whether or not having a lot of freedom to choose or limited freedom in choosing what we do and what we get, and what we are able to pursue in life, how that relates to both natural happiness and synthetic happiness.

但我认为谈论选择和选择的概念也很重要，以及在选择我们做什么、得到什么、我们在生活中能够追求什么时是否有很大的选择自由或有限的自由，以及这与自然幸福和合成幸福的关系。

Dan Gilbert and others have explored this issue of freedom of choice and how it relates to happiness.

丹·吉尔伯特和其他人探讨了选择自由的问题及其与幸福的关系。

And there I must say, the findings are incredibly counterintuitive.

我必须说，这些发现非常违反直觉。

But very, very well supported by all of their data.

但他们所有的数据都非常非常有力地支持了这一点。

I'm going to summarize a large amount of those studies at once by saying the following.

我将通过以下内容立即总结大量这些研究。

Dan's laboratory and other laboratories have done experiments where they give people a series of options.

丹的实验室和其他实验室做了实验，为人们提供了一系列选择。

And one of the more classic examples, they give people the opportunity to rate a number of different paintings or pictures in ascending or descending order of preference.

更经典的例子之一是，它们让人们有机会按照偏好的升序或降序对许多不同的绘画或图片进行评分。

In other words, they're deciding which ones they like most which ones they like least.

换句话说，他们正在决定哪些是他们最喜欢的，哪些是他们最不喜欢的。

Then what's interesting is the experimenter will vary the extent to which they have to stick to that choice.

有趣的是，实验者会改变他们必须坚持该选择的程度。

So this could be sticking to the choice by receiving that painting to take home.

所以这可能是坚持选择，把那幅画带回家。

Or in another experiment, it was having to make a choice between giving up one photograph that they, the research subject took, or another photograph that they took.

或者在另一项实验中，必须在放弃他们（研究对象）拍摄的一张照片或他们拍摄的另一张照片之间做出选择。

One of the photographs was going to go off to a publication, another one they could keep for themselves.

其中一张照片将发表在出版物上，另一张他们可以自己保留。

And the conditions in that experiment were either that you had to make the decision and it was final, that is, you could keep one and rate your decision, or you could keep one and then you had the opportunity to swap out that picture for the other one at some later time.

那个实验的条件是，要么你必须做出决定，并且这是最终的，也就是说，你可以保留一张并评价你的决定，或者你可以保留一张，然后你有机会在以后的某个时间将这张照片换成另一张。

In other words, these experiments really weren't about rating pictures, they were really about whether or not constraining your choice, meaning forcing somebody to make a choice and stick to that choice, led to greater levels or lesser levels of happiness and satisfaction with that choice.

换句话说，这些实验实际上并不是关于对图片进行评级，它们实际上是关于是否限制你的选择，这意味着强迫某人做出选择并坚持该选择，会导致对该选择的幸福感和满意度更高或更低。

And what they find consistently is that when people have an ongoing set of choices it leads to reduced levels of happiness.

他们一致发现，当人们不断做出一系列选择时，幸福感就会降低。

Now that might come as surprising to many of you, but I want to be clear about what this means.

这可能会让你们很多人感到惊讶，但我想弄清楚这意味着什么。

This is not to say that having a lot of choices of what you like most leads to lesser happiness.

这并不是说，对自己最喜欢的东西有很多选择会导致幸福感降低。

And that having fewer choices about things you do, or objects you acquire, et cetera, leads to greater happiness.

对你所做的事情或你获得的物品等有更少的选择，会带来更大的幸福。

What this set of experiments really points to is that when we make a choice, if we are forced to stick to that choice we tend to be far happier with that choice than if we maintain the option to change our mind.

这组实验真正指出的是，当我们做出选择时，如果我们被迫坚持这个选择，我们往往会比保留改变主意的选择更快乐。

The results of these experiments are extremely informative, I believe, in terms of understanding our real life happiness.

我相信，这些实验的结果对于理解我们现实生活中的幸福感非常有帮助。

That is, happiness outside the laboratory.

那就是实验室之外的快乐。

But I think they are often misunderstood as meaning that if we have a lot of choices we tend to be less happy than if we have fewer choices.

但我认为它们经常被误解为，如果我们有很多选择，我们往往会比选择较少时更不快乐。

That is not the case.

事实并非如此。

Having freedom of choice is terrific.

拥有选择的自由真是太棒了。

And actually, correlates with elevated levels of happiness.

事实上，这与幸福感的提高相关。

But once we make our choice, it's clearly the case that killing all other choices or having all other options killed for us increases our satisfaction with the choice that we've made.

但一旦我们做出了选择，很明显，取消所有其他选择或为我们取消所有其他选择会增加我们对自己所做选择​​的满意度。

Whereas, leaving doors open, leaving options open greatly diminishes our sense of satisfaction.

然而，敞开大门、敞开选择会极大地降低我们的满足感。

This has been exported to any number of different domains.

这已被导出到任意数量的不同域。

So this has been exported to the domain of making choices about what college to go to or what partner to select in life.

因此，这已被导出到选择上哪所大学或选择生活伴侣的领域。

In every one of those instances, we see that our happiness with our choice is very much related to that choice being either the only one or one of very few other options.

在每一个例子中，我们都发现我们对自己的选择感到满意与该选择要么是唯一的一个，要么是极少数其他选择之一密切相关。

There are a number of different ways to interpret this.

有多种不同的方式来解释这一点。

Through the lens of neuroscience we might say that the prefrontal cortex, the area of the brain that's involved in decision making and evaluating different options, is an area of the brain that's vital, frankly, to our evolution as human beings and to our daily life and to our whole life.

从神经科学的角度来看，我们可以说前额叶皮层是大脑中参与决策和评估不同选择的区域，坦率地说，它对于我们作为人类的进化、我们的日常生活以及我们的整个生命至关重要。

It is, of course, the thing that allows us to evaluate different rule sets, to change rule sets, to switch contexts and to create meaning, et cetera.

当然，它允许我们评估不同的规则集、更改规则集、切换上下文以及创造意义等等。

To interpret what's good what's bad.

解释什么是好的什么是坏的。

But it's also a fairly costly process, meaning it's very metabolically demanding.

但这也是一个相当昂贵的过程，这意味着它对新陈代谢的要求非常高。

And there's an entire literature related to what's called ego depletion.

还有一整本文献都与所谓的自我损耗有关。

This is certainly a topic for a future podcast.

这当然是未来播客的主题。

But ego depletion essentially says that if I have you attend very intensely to a given task, for instance, asking you to count backwards from 1,000 to 0 in increments of 13.

但自我损耗本质上是说，如果我让你非常专注地完成一项给定的任务，例如，要求你以 13 为增量从 1,000 倒数到 0。

And then have you switch about halfway through, that's hard for a lot of people.

然后你要在中途切换，这对很多人来说很难。

If I have you do that, then your ability to suppress impulsive behavior and to do a hard cognitive or physical task immediately after that is actually suppressed.

如果我让你这样做，那么你抑制冲动行为以及在此之后立即执行艰巨的认知或体力任务的能力实际上就会受到抑制。

This so-called ego depletion.

这就是所谓的自我损耗。

It relates to a number of different things, but it certainly relates to engagement of the prefrontal cortex, which is very metabolically demanding.

它与许多不同的事情有关，但它肯定与前额叶皮层的参与有关，而前额叶皮层对新陈代谢的要求非常高。

So evaluating choices and doing computation of numbers or attending to things with your mind and forcing yourself to focus intensely is metabolically demanding.

因此，评估选择、计算数字或用头脑关注事物并强迫自己高度集中注意力，对新陈代谢的要求很高。

And that's a limited resource that can be reset by things like sleep and non sleep deep rest or idle time or letting your mind wander.

这是一种有限的资源，可以通过睡眠和非睡眠深度休息或空闲时间或让你的思绪漫游等方式来重置。

In that case a positive mind wandering to allow your brain to reset its ability to focus.

在这种情况下，积极的思维可以让你的大脑重新调整其集中注意力的能力。

But the other thing that it does is it impacts the reward circuitry of the brain, the so-called dopamine reward circuitry and other reward circuitry of the brain.

但它的另一件事是它会影响大脑的奖励回路，即所谓的多巴胺奖励回路和大脑的其他奖励回路。

And here I'm painting with a broad brush.

我在这里用大画笔作画。

But it essentially divides them such that for instance, if a given choice of a let's say a partner or maybe buying ourselves an article of clothing, not that I want to compare selection of a life partner to selection of an article of clothing.

但它本质上将它们分开，例如，如果给定选择一个伴侣，或者可能给自己买一件衣服，并不是说我想将选择生活伴侣与选择一件衣服进行比较。

But just to give multiple examples.

但只是举多个例子。

Might give us, and here it's arbitrary units, x units of dopamine increase.

可能会给我们，这里是任意单位，x 单位的多巴胺增加。

Well, if we buy that article of clothing or we select that life partner, and then we emerge from the store or the wedding and we are focused on what we purchased for ourselves, our choice, or our life partner choice, and only that, well then there's a certain amount of neurochemical reward associated with that.

好吧，如果我们买了那件衣服或者我们选择了那个生活伴侣，然后我们从商店或婚礼出来，我们就专注于我们为自己购买的东西，我们的选择，或者我们的生活伴侣的选择，仅此而已，那么就会有一定量的神经化学奖励与之相关。

And happiness and well-being.

还有幸福和安康。

But it's also very clear that if we leave those choices, the store or our wedding for instance, or a life with somebody for a moment, even just mentally, and start thinking about the other options that we might entertain as possible.

但同样很明显的是，如果我们放弃这些选择，例如商店或婚礼，或者暂时与某人一起生活，即使只是在精神上，并开始考虑我们可能考虑的其他选择。

If those are still open to us in reality or in our mind, well then our reward circuitry becomes fractured in a way.

如果这些在现实中或在我们的脑海中仍然对我们开放，那么我们的奖励回路就会在某种程度上破裂。

Not physically fractured, but less attention is devoted to the reward circuitry associated with our choice.

物理上没有断裂，但较少关注与我们的选择相关的奖励回路。

And as a consequence, instead of it being x units of dopamine, it's x divided by however many other choices we might have available to us in our mind or in reality.

因此，它不是 x 单位的多巴胺，而是 x 除以我们在脑海中或现实中可能拥有的许多其他选择。

So instead of, and again, these are arbitrary units, but instead of a certain amount of reward, it's a certain amount of reward divided by the number of other options that we might be considering as alternatives to what we chose.

因此，这些都是任意单位，但不是一定数量的奖励，而是一定数量的奖励除以我们可能考虑作为我们选择的替代方案的其他选项的数量。

And I think this is a very important aspect of understanding how limiting our choices after we've made them is a vital part of what we call synthetic happiness.

我认为这是理解如何在做出选择后限制我们的选择是我们所谓的综合幸福的重要组成部分的一个非常重要的方面。

In fact, we could even go so far as to say that focusing on the choices we've made and really investing in those choices as good ones, or great ones, and really trying to limit our thinking to the choices that we've made once we've made them is perhaps also important to our natural happiness.

事实上，我们甚至可以说，专注于我们所做的选择，并真正将这些选择视为好的或伟大的选择进行投资，并真正尝试将我们的思维限制在我们做出的选择上，这也许对我们自然的幸福也很重要。

Because it's so inextricably entwined with what we think of as a good life.

因为它与我们心目中的美好生活密不可分。

And what I mean by that is if we are constantly in a mode of evaluative decision making, even after we've made a decision, we are not neurochemically nor psychologically able to extract the feelings of happiness associated with the choice that we made.

我的意思是，如果我们一直处于评估性决策模式中，即使我们做出了决定，我们也无法从神经化学上或心理上提取与我们所做的选择相关的幸福感。

So we've talked about a number of different dimensions of happiness, both in synthetic and natural happiness.

我们已经讨论了幸福的许多不同维度，包括人工幸福和自然幸福。

And some of the more counterintuitive aspects of happiness.

以及幸福的一些更违反直觉的方面。

For instance, that people tend to adjust their levels of happiness not regardless but often in spite of their life circumstances.

例如，人们倾向于调整自己的幸福水平，而不是不顾一切，而是经常不顾他们的生活环境。

But as we emphasized earlier in the episode, that is not to say, at least the research does not directly support the idea that a major trauma or loss won't impact our happiness.

但正如我们在本集前面强调的那样，这并不是说，至少研究没有直接支持重大创伤或损失不会影响我们的幸福的观点。

In fact, it tends to.

事实上，它倾向于。

And that's why it's important that people access resources and work devoted to overcoming trauma, which certainly exists out there.

这就是为什么人们获得资源并致力于克服创伤的工作很重要，而创伤确实存在。

And of course, there are the longitudinal studies in short term studies showing that income level and material things don't necessarily scale with happiness, and vise versa.

当然，短期研究中的纵向研究表明，收入水平和物质财富不一定与幸福感成正比，反之亦然。

And yet, we also acknowledged early in the episode that while indeed money can't buy happiness, it can buffer stress.

然而，我们在剧集的早期也承认，虽然金钱确实买不到幸福，但它可以缓冲压力。

And while work doesn't necessarily bring happiness, per se, work can bring a tremendous feeling of meaning and resources which can then put you into context in which things like prosocial contact and enhanced bonds and caretaking of others and of you can be enhanced.

虽然工作本身并不一定会带来幸福，但工作可以带来巨大的意义和资源感，然后可以让你置身于亲社会接触、增强的联系以及对他人和你的照顾等方面。

So it would be unfair and in fact, inaccurate, to simply view happiness through the lens of money doesn't matter, it's all about social connection.

因此，简单地通过金钱的视角来看待幸福并不重要，这完全取决于社会关系，这是不公平的，事实上也是不准确的。

And so on and so forth.

等等。

Absolutely, social connection is important, which is why we spent some minutes talking about some of the ways to enhance social connection both with other human beings and other animals, and them with us.

绝对，社会联系很重要，这就是为什么我们花了几分钟讨论增强与其他人类和其他动物以及它们与我们的社会联系的一些方法。

I think there's a opportunity here to take the research on happiness, the research on the neuroscience of what happiness and gratitude and prosocial connection tells us, and to combine it into a bit of a model or a toolkit, if you will.

我认为这里有机会进行关于幸福的研究，关于幸福、感恩和亲社会联系告诉我们什么的神经科学研究，如果你愿意的话，可以将其结合到一个模型或工具包中。

And I think indeed, this will be a toolkit in one of our future toolkit episodes, likely merged with the toolkit on gratitude, which we haven't done yet.

我认为确实，这将成为我们未来工具包中的一个工具包，很可能与感恩工具包合并，而我们还没有这样做。

And perhaps even we will do an entire episode on social bonds and how to enhance or build social bonds.

也许我们甚至会制作一整集关于社会纽带以及如何增强或建立社会纽带的内容。

Or at least what the science tells us about that.

或者至少是科学告诉我们的。

If we take a step back and we look at the concept of happiness, we can make a couple of absolute statements.

如果我们退一步看看幸福的概念，我们可以做出一些绝对的陈述。

That is, statements that I think very few people, if any, would contest.

也就是说，我认为很少有人（如果有的话）会提出异议。

First of all, there's no single molecule or chemical associated with happiness, but that the chemical milieu of the brain and body is important for setting the stage or the opportunity for happiness.

首先，没有任何单一分子或化学物质与幸福相关，但大脑和身体的化学环境对于为幸福奠定基础或机会很重要。

Hence, why there are treatments aimed at alleviating depression or mania that target certain neurochemical systems and hormone systems.

因此，为什么会有针对某些神经化学系统和激素系统的旨在缓解抑郁症或躁狂症的治疗方法。

Happiness, at least the way I'm framing it today, has essentially two components.

幸福，至少是我今天所描述的，本质上有两个组成部分。

One is meaning.

一是意义。

That is, what sort of meaning do certain types of interactions or behaviors, could be work, could be social interactions, et cetera, carry for us?

也就是说，某些类型的互动或行为，可能是工作，可能是社交互动，等等，对我们来说有什么样的意义？

And nested in that is this concept of connection.

其中蕴藏着联系的概念。

And we talked a bit about tools for enhancing connection.

我们还讨论了一些增强联系的工具。

Things like eye contact, but not constant eye contact.

比如目光接触，但不是持续的目光接触。

Things like being very present to a conversation or an activity that you're engaging in.

比如对你正在参与的对话或活动表现得非常投入。

Remember, we talked about the paper, "A Distracted Mind is an Unhappy Mind"?

还记得我们讨论过《心烦意乱是不快乐的心》这篇论文吗？

The paper published in Science.

论文发表在《科学》杂志上。

And we talked about the study, also published in Science in which giving money, but also knowing how that money has positively impacted others, leads to this feeling of pro-social connection and happiness in the giver and in the receiver.

我们讨论了这项研究，该研究也发表在《科学》杂志上，其中捐赠金钱，但也知道金钱如何对他人产生积极影响，会导致给予者和接受者产生这种亲社会联系和幸福感。

And I should mention again that it's not just the giving of money but also the giving of effort and time and attention that can have similar effects.

我应该再次提到，不仅仅是提供金钱，还提供努力、时间和注意力，才能产生类似的效果。

So we have meaning and connection, and a number of different ways to access those.

因此，我们拥有意义和联系，以及许多不同的方式来获取这些意义和联系。

And then we have this access that I'm referring to as performance and resources.

然后我们就可以访问我所说的性能和资源。

And I'm talking about performance and resources as it relates to natural happiness, not synthetic happiness, but natural happiness.

我谈论的是绩效和资源，因为它与自然幸福有关，不是合成的幸福，而是自然的幸福。

Because we would be wrong, I believe, if we were to say that income doesn't matter.

因为我相信，如果我们说收入不重要，那就错了。

I think it's fair to say, based on the research, that income matters.

我认为根据研究可以公平地说，收入很重要。

And income that can cover costs of living plus that includes some buffer.

收入可以支付生活费用，还包括一些缓冲。

And what do I mean by buffer?

缓冲区是什么意思？

I mean buffer to the anxiety that circumstances might change is important.

我的意思是，缓解环境可能发生变化的焦虑很重要。

Now that's going to vary from person to person.

现在这将因人而异。

Meaning some people will be perfectly happy making $1 more than their absolute cost of living every month.

这意味着有些人会非常高兴每月比他们的绝对生活成本多赚 1 美元。

Other people will require a more substantial buffer in order to protect them against the negative psychological effects of worrying about for instance, inflation.

其他人将需要更大的缓冲，以保护他们免受担心通货膨胀等负面心理影响。

Or worrying that they might lose their job.

或者担心他们可能会失业。

And this is why I think most people recommend having, if possible, some buffer in their bank account that could cover two or three or maybe even six or maybe even 12 months of living expenses were they to lose their job or something catastrophic happened to them.

这就是为什么我认为大多数人建议，如果可能的话，在他们的银行账户中保留一些缓冲，如果他们失业或发生灾难性的事情，这些缓冲可以支付两到三个月甚至六个月甚至十二个月的生活费用。

So if we're going to talk about happiness, I think it's only fair, only accurate, and frankly, only respectful to talk about living requirements and cost of living requirements.

因此，如果我们要谈论幸福，我认为谈论生活要求和生活成本要求才是公平、准确、坦率、尊重的。

That includes this sort of buffer.

这包括这种缓冲区。

And that buffer to anxiety is going to vary depending on how anxious somebody gets about the possibility of catastrophic things happening to them, like losing their job or their rent going up or doubling.

这种对焦虑的缓冲会有所不同，具体取决于人们对发生在自己身上的灾难性事情的可能性的焦虑程度，比如失业或房租上涨或翻倍。

And here, I'm talking about hypotheticals.

在这里，我谈论的是假设。

But I think we all know people and perhaps ourselves have experienced those kinds of circumstances.

但我想我们都认识的人，也许我们自己都经历过这种情况。

So when we talk about happiness we absolutely need to think about resources.

因此，当我们谈论幸福时，我们绝对需要考虑资源。

And we also need to think about performance.

我们还需要考虑性能。

I think we would be completely inaccurate if we simply said, oh, any work leading to any outcomes.

我认为，如果我们简单地说，哦，任何工作都会带来任何结果，那我们是完全不准确的。

Any effort, regardless of whether or not it gets you an A in school or an F in school isn't going to impact your happiness.

任何努力，无论它是否让你在学校获得A或F，都不会影响你的幸福。

I don't think anyone would agree with that.

我认为没有人会同意这一点。

And yet if you look at the major takeaways, at least as they are communicated typically in the public sphere around the longitudinal and short term studies of happiness, the takeaway generally is more focused on social connection and how money is not important.

然而，如果你看看主要的结论，至少当它们通常在公共领域围绕幸福的纵向和短期研究进行交流时，你会发现结论通常更关注社会联系，而金钱并不重要。

I don't think anyone that's saying that actually means that income that can cover your expenses plus some buffer isn't important.

我不认为有人这么说实际上意味着可以支付你的开支加上一些缓冲的收入并不重要。

But it's often not stated.

但往往没有明确说明。

So if we were to come up with a general model of happiness that includes various tools for how to increase our levels of happiness, I think it's only fair to include both natural and synthetic forms of happiness and to pursue both natural and synthetic happiness.

因此，如果我们要提出一个普遍的幸福模型，其中包括如何提高幸福水平的各种工具，我认为包括自然和合成的幸福形式并追求自然和合成的幸福是公平的。

Just to remind you, natural happiness is the kind of happiness that we associate with obtaining something, either by effort or because it was given to us.

只是提醒你一下，自然的幸福是一种我们与通过努力或因为别人给予我们而获得某些东西联系在一起的幸福。

Although, I definitely want to highlight the fact that receiving things that don't require much reward in order to receive them over time can be detrimental to our dopamine system.

尽管如此，我绝对想强调这样一个事实：接受不需要太多奖励就能随着时间的推移获得的东西可能会对我们的多巴胺系统有害。

That's an important aside.

这是一个重要的旁白。

The other form of happiness is the form of happiness that we call synthetic happiness.

另一种形式的幸福是我们所说的综合幸福。

Which is, for instance, focusing on social connection.

例如，重点关注社交联系。

And we talked about ways to do that as a means to enhance your happiness.

我们讨论了如何做到这一点，以此作为增强幸福感的一种手段。

Again, the language, the name synthetic happiness implies something kind of artificial.

再说一遍，合成幸福这个语言这个名字暗示着某种人为的东西。

But frankly, genuine social connection is genuine.

但坦率地说，真正的社会联系是真实的。

There's nothing artificial about it or synthetic about it, is that you can synthesize it through action, through deliberate action.

它没有任何人造的或合成的，而是你可以通过行动、通过刻意的行动来合成它。

Likewise, being focused or encouraging yourself.

同样，集中注意力或鼓励自己。

Working on being focused on whatever activities you happen to be engaged in, positive or negative, is known to increase your levels of happiness.

众所周知，专注于你所从事的任何活动，无论是积极的还是消极的，都可以提高你的幸福感。

Again, this is a form of synthetic happiness.

再说一遍，这是一种合成的幸福。

You're not obtaining anything new or additional as a consequence of this.

您不会因此获得任何新的或额外的东西。

It's entirely internal.

这完全是内部的。

There's no external reward.

没有任何外在的奖励。

There isn't more money that arrives with this or a better grade.

获得这个或更好的成绩并不会带来更多的钱。

Although, I would make the argument that if you are present to the work you're doing in any context, physical or mental work, it's very likely that you are going to perform better at that work.

尽管如此，我想说的是，如果你在任何环境下，无论是体力工作还是脑力工作，都专注于你正在做的工作，那么你很可能会在这项工作中表现得更好。

So we have natural happiness and synthetic happiness.

所以我们有自然的幸福和人工的幸福。

And both of them require our attention and effort.

两者都需要我们的关注和努力。

And in fact, if we were to draw a link between natural and synthetic happiness, it really is this concept of presence, of really being focused on what we're doing, that's most likely to lead to the outcomes that we want.

事实上，如果我们要在自然幸福和人工幸福之间建立联系，那么这种存在的概念，真正专注于我们正在做的事情，最有可能带来我们想要的结果。

Both externally, in terms of receiving monetary rewards or grades, or praise, or whatever it is that you happen to be pursuing out there, resources of some kind.

无论是在外部，还是在获得金钱奖励或成绩、表扬或任何你碰巧在外面追求的某种资源方面。

And presence, and striving to be present when in the pursuit of so-called synthetic happiness in the form of social connection or in the form of really focusing on the choice that you've made and making the best of that choice, especially since you made that choice in a way that you deemed best at the time.

以及存在，并在以社会联系的形式或以真正专注于您所做的选择并充分利用该选择的形式追求所谓的综合幸福时努力存在，特别是因为您以当时您认为最好的方式做出了该选择。

Well, that also is known to increase your overall levels of happiness.

嗯，众所周知，这也可以提高你的整体幸福水平。

So if an ability to focus and attend to things deeply is really what's most important, and really acts as the greatest lever for both natural and synthetic happiness, well then, tools like a 5 minute daily meditation or a 13 minute day meditation, as well as tools that allow us to get excellent sleep every night.

因此，如果专注和深入关注事物的能力确实是最重要的，并且确实是自然幸福和合成幸福的最大杠杆，那么，每天 5 分钟冥想或 13 分钟冥想等工具，以及让我们每晚获得优质睡眠的工具。

Which, of course, sets the basis for attention during the day.

当然，这为白天的注意力奠定了基础。

If you've ever had a poor night's sleep then you are very familiar with how hard it is to focus the following day.

如果您曾经晚上睡得不好，那么您就会非常清楚第二天很难集中注意力。

At least for long periods of time.

至少在很长一段时间内是这样。

But building our capacity to focus through a focusing exercise, which again, is often called meditation, but is really simply just a focusing and perceptual exercise.

但是，通过聚焦练习来培养我们集中注意力的能力，这又通常被称为冥想，但实际上只是一种聚焦和感知练习。

That's going to create an outsized effect on all the aspects, all the behaviors that we know feed into creating natural and synthetic happiness.

这将对所有方面、所有我们所知的有助于创造自然和人工幸福的行为产生巨大的影响。

And so it's really fair to say that our ability to attend and focus really equates to happiness.

因此，可以公平地说，我们的专注力和专注力确实等同于幸福。

So as is often typical of this podcast, today we've talked a lot about the various aspects of the science of happiness, including the different forms of happiness and tools to access those different forms of happiness.

正如本播客的典型内容一样，今天我们谈论了很多关于幸福科学的各个方面，包括不同形式的幸福以及获得这些不同形式幸福的工具。

If you're learning from and/or enjoying this podcast, please subscribe to our YouTube channel.

如果您正在学习和/或喜欢此播客，请订阅我们的 YouTube 频道。

That's a terrific zero cost way to support us.

这是支持我们的绝佳零成本方式。

In addition, please subscribe to the podcast on both Spotify and Apple.

此外，请在 Spotify 和 Apple 上订阅该播客。

And on both Spotify and Apple, you have the opportunity to leave us up to a five star review.

在 Spotify 和 Apple 上，您都有机会给我们留下五星级的评价。

If you have questions or suggestions about topics and guests you'd like me to include on the Huberman Lab podcast, please put those in the comment section on YouTube.

如果您对希望我在 Huberman Lab 播客中包含的主题和嘉宾有疑问或建议，请在 YouTube 的评论部分中提出。

I do read all the comments.

我确实阅读了所有评论。

In addition, please check out the sponsors mentioned at the beginning of today's episode.

另外，请查看今天节目开头提到的赞助商。

That's the best way to support this podcast.

这是支持这个播客的最佳方式。

The Huberman Lab also has a zero cost newsletter that you can access.

胡伯曼实验室还有一份零成本时事通讯可供您访问。

It includes summaries of podcast episodes, as well as summaries of various protocols for mental health, physical health and performance.

它包括播客剧集的摘要，以及心理健康、身体健康和表现的各种协议的摘要。

You can sign up for the newsletter by going to Hubermanlab.com, going to the menu, and look for the Neural Network newsletter sign up.

您可以通过访问 Hubermanlab.com、进入菜单并查找神经网络新闻通讯注册来注册新闻通讯。

You just provide your email, and I assure you, we do not share your email with anybody.

您只需提供您的电子邮件，我向您保证，我们不会与任何人分享您的电子邮件。

And again, it's completely zero cost.

再说一遍，它完全是零成本。

Again, go to Hubermanlab.com and sign up for the Neural Network newsletter.

再次访问 Hubermanlab.com 并订阅神经网络新闻通讯。

And if you're not already following us on social media, we are Huberman Lab on Instagram, Huberman Lab on Twitter and Huberman Lab on Facebook.

如果您还没有在社交媒体上关注我们，我们是 Instagram 上的 Huberman Lab、Twitter 上的 Huberman Lab 和 Facebook 上的 Huberman Lab。

And at all of those sites I provide science and science related tools for mental health, physical health and performance.

在所有这些网站上，我提供有关心理健康、身体健康和表现的科学和科学相关工具。

Some of which overlap with information covered on the Huberman Lab podcast.

其中一些与 Huberman 实验室播客中涵盖的信息重叠。

But often, which is distinct from information covered on the Huberman Lab podcast.

但通常，这与休伯曼实验室播客中涵盖的信息不同。

So again, that's Huberman Lab on Instagram, Twitter, and Facebook.

再说一次，这就是 Instagram、Twitter 和 Facebook 上的 Huberman Lab。

Once again, thank you for joining me for today's discussion about the science of happiness and tools for increasing your happiness.

再次感谢您参加今天关于幸福科学和增加幸福的工具的讨论。

And as always, thank you for your interest in science.

一如既往，感谢您对科学的兴趣。