第一篇：哈佛大学幸福课22课中英文双语字幕笔记
NO.23 So need your help, I’m so very nervous.What can I do? Meditate? Thank you.exercise? Now? You mean dance? Ok.tell a joke.You tell a joke.What else? Any suggestions? Hug someone!Good idea.At least 12 hug, right? Yeah.anything else? Deep breath!ok,good.so it’s ok to be nervous? Thank you.feel better already.So this is for me the last class at Harvard.Who else is the same boat? 我需要你们的帮助，我十分紧张，我该怎么办，冥想？谢谢。锻炼？现在？你是说跳舞么，讲个笑话？你们给我讲把。还有别的建议没？拥抱？好主意，至少要十二个拥抱对吧？还有什么？深呼吸？很好。紧张也没关系？谢谢。我已经感觉好很多了，这是我在哈佛的最后一节课了，还有谁也是一样？
Wow your last class.what I’d like to do today is summarize what we’ve gone through some of the journey as much as possible, and what I’d like to share that the responsibility of summarizing to share it with you.So I’d like to start with you thinking and reflecting about the course.In the other words, we are going to run the class today, like a small intimacy section.And afterwards I’ll go through what I think of some of the highlights main points from the semester.So I want to start with a time-in, an opportunity for you to reflect and specifically I would like you to reflect on the following things and write them down.So go over your notes or go over your mental notes.And write down at least two things that were particularly meaningful or interesting for you from this semester whether it’s something that you heard in lecture something you discussed in section and somehow was connected to your experience here.Anything or at least two things those were personally meaningful and interesting to you.This is the firs thing, the second thing that I’d like you to write down and you may have done it before and may have written before.At least two commitments that you are making, two behavioral changes or attitudinal changes, two commitments that you are taking upon yourself.Now that the semester is almost over.So again, two meaningful or interesting ideas at least and at least two commitments whether it’s in the form of rituals, attitudinal change or behavioral change.So take a few minutes to do that in a time-in.Know what I’d like you to do and this is completely voluntary of course is share some of the things that you’ve learned at least one thing that you learned that was personally meaningful or interesting to you from this semester.and if you feel comfortable the one of the two commitments or both two commitments that you’ve taken upon yourselves with the person next to you or with two people next to you.So just take 5 minutes to share with one another one interesting or meaningful thing and one commitment or two.我今天想做的是尽可能的总结一下我们一路来所得的收获，我想和你们分享这个总结的责任，你们也要一起分享，所以我想从你们思考和回忆课程内容开始。换言之，我们今天这节课就像个亲密的互动环节，之后我会讲一遍我认为的这学期的一些重点知识，我想先从你们开始，给你们机会回顾一下，我尤其希望你们能够回顾以下主题并把它们写下来，翻阅一下你们的笔记、搜索一下脑海，写下至少两件你觉得这学期最有意义或你觉得最有趣的东西。不管是课上听到的内容、小组讨论的话题，你阅读时读到的东西，课后你和朋友讨论过的和这门课有所联系的问题，什么都可以，至少两样对你来说最有意义的或是最有趣的东西。我想让你们写下的第二个内容是你们可能以前试过、可能以前写过，至少两样你所决心做的转变、；两种行为转变或态度转变，两样你要付诸实施的改变。既然学期都快结束了。再说一遍，至少两样有意义或者有趣的事情以及至少两个转变。不管是建立例行公事、态度转变或行为转变，花一点时间把他们写下来。
O.k.hope you continue the rest of your day for the rest of your life sharing what you’ve learned what you are learning how are you growing.now what I would like to do is hear some of you just talk about you know one thing perhaps you found interesting or meaningful that could be directly from the class or something tangential but what was meaningful or interesting for you this semester.and we have some microphones spread around the room.so if anyone would like to be the first one, to volunteer.remember courage is not about not having fear ,it’s about having fear and going ahead anyway.If courage was about not having fear, I would not be teaching this class.好吧。我希望你们在今天或人生中余下的时间还能继续分享学过的知识和正在学的知识，你如何成长。我现在想做的是听听你们讲讲一样你认为它有趣或有意义的事，可以是课堂内容也可以来自其他涉猎但却是这学期对你来说有趣或有意义的东西，我们把话筒在整个教室传递，有没有人愿意做第一个自愿讲讲的。还记的吗，勇气并不是没有畏惧而是有了畏惧还坚持向前，如果勇气是没有畏惧，我就不会来教这门课了。
“I think for me what the most important thing was the idea of self-concordant goal not being frivolous or selfish but actually being some one should actively pursue and can help the person around you more than by pursuing that what you are told to pursue”
“我觉得对我来说最重要的东西就是自我和谐的目标，不是浮躁或自私的而是一种每个人都应该积极追求的，可以帮你身边的人而非别人让你追求什么，你就追求什么”
Greer’s essentially dissolving this divide between self and the other.and remember the dalai lama how surprised he was when he came to the west and heard our world for compassion means essentially compassion toward others whereas sway in Tibetan means compassion towards others and compassion toward oneself.they go hand in hand;they are interwined.so identifying our self-concordant goals is very much about helping ourselves and ultimately making the world a better place ,wonderful.“很好，消除自我和他人之间的分歧，还记得吗?**喇嘛，当他到了西方国家后有很多惊讶，他听说我们的同情这个词指的是对他人的同情而藏语中的sawai既指对他人的同情也包括对自我的同情，它们是彼此交融的，所以要找到自我和谐的目标，很大程度就是要帮助自我并最终使世界变得更美好，非常好，谢谢你。”
“I found Roger Bannister story really meaningful to me especially because I know nothing is impossible even there are scientists telling you things are impossible, you can still achieve them”
“我觉得Roger Banister对我来说很有意义，尤其因为我现在明白了一切皆有可能，即使科学家说有些事是不可能的，你也还是可以做到。”
Right, you know so often people tell us that it’s impossible, you can’t do it.And we have that voice at the back of our mind, those limiting beliefs, whether it’s limiting beliefs about how we can feel: and what we can achieve.And what roger banister’s story dose what it helps us do is chip away some of these limitations and understand of our potential.“对，人们经常会跟你说这个是不可能的，你做不到，我们的脑海中总是回响着这样的声音，这些狭隘的想法，既包括对我们的感觉，也包括我们所能做的事，而Roger Bannister的故事能帮我们打破一些这样的束缚，挖掘自身的潜能。谢谢你。”
“The day when you told the story about your grandmother and how she was able to still see so much beauty in the world after everything she has been through was very, very moving for me.And that was a very unique experience to be so emotionally moved in this academic setting.So that was really powerful.And that really made me reevaluate the way I look at my life and the way that I appreciate the things that I have”
“那天你提到了关于你祖母的故事，她是如何经历坎坷后终于看到世间种种美景的，这深深的打动了我。在这样的学术氛围中能如此感动实在是一种特殊而难得的体验，真的很有力量，也使我重新审视自己看待人生的方式以及珍惜我所有的东西的方式”
“I really like the idea that we can get over bad things a lot quicker than we would anticipate.I just think that you know so often”we cheat ourselves of so much success, so much potential, and pleasure.But I think, you know just the idea of going forward and that we will ultimately get over it if it doesn’t work out.That’s the most important.” 我很喜欢那个“我们忘记坏事情比我们想象的快得多”的观点，我经常思考这一点，我们总是骗自己说有多成功，多么有潜能，多么快乐，但我想朝着目标向前冲就算没能达到也会最终释怀的想法是非常重要的。“
Right, yes, you know just like when we achieve something good we go back to base level and feel like as we did before also when we fail.And it’s a real liberating feeling to know that we will recover.“没错，我们有所成就时能回复平和，感觉就像从前一样，而当我们失败时，要知道我们是能重新振作的，是会很快恢复的，是很能让人解脱的，谢谢。”
“For me, it was important to realize balance between the rat racer and the hedonist finding the balance between short term benefit and long term benefit”
“在我看来，找到竞争主义者和享乐主义者之间的平衡点很重要遗迹短期益处和长期益处之间的平衡。”
Right.So much of our lives is about “either or”.Either I’m a successful rat racer or I’m a hedonist who has given up essentially on success.Whereas what we can very often do is reconcile the two.You know, eat the cake and leave it whole so it seems.Future benefit and present benefit in one.“人生经常会遇到非此则彼的情况”要么我是个成功的竞争主义者，要么就是放弃成功的享乐主义者，而我们其实通常能将两者融合，就像咬一口蛋糕还保持其基本完整，长期益处和短期益处的结合，谢谢。” “To seek to be known and not validated and the way you taught the class opening up, let’s say each individual failure you had in your life, I found my own failures they are different but they are the same, I feel less lonely”
“被人所知而非被证明，以及你教课的方式，比如上课前会讲你人生中经历的许多失败，我就觉得我自己的失败，它们是不同的，但又是统一的，我觉得没那么孤单了”
Thank you, you know when I shared at I think the very first class here was what Carl Rogers said which is what is most personal is most general, because deep down humanity, is humanity, is humanity.And when we live in the world with the desire to be known, expressing ourselves that’s I think when we can reach out most to others whether it’s in a romantic relationship whether it’s in friendship whether it’s in a classroom, thank you.“谢谢，你知道吗，我在第一节课就讲过的Carl Rogers说过‘最个人的也是最大众的’因为从本质来说，这些都是人性，当我们活在这世上，有被了解的欲望，表达自我，这是我们最能和他人触碰的时候，不管是爱情、友情或是同学之间，谢谢。”
“One thing I would take away from this class is conscious about being grateful because sometimes I feel that you take for granted the people you love the most”
“我从这门课学到的一点就是要学会感恩，因为有时我感觉人们总是把最爱的人当做理所当然”
To be grateful, there are so many treasures of happiness of well being all around us and within us.And the challenge is just to open our eyes to appreciate them.“感恩，我们的周围和内心都有那么多快乐和幸福，最重要的是我们睁开我们的双眼去感受它们”。
“What was really amazing to me was how open others not in the class such as family and other friends not in the class to also take on this change in their life.They didn’t see it as cookie self-help thing but really as.Oh yeah maybe I should take note of all the things I’m grateful for in my life and other exercises”
“对我来说这门课对其他不是学生的人很开放，比如家人以及其他不学这门课的同学，同样也能这样改变他们的人生，他们并不会刻意感觉到这对他们有好处，而是“哦对，我该记下我生活中该感恩的东西”以及其他的”
This is paying it forward, sometimes we are so afraid to talk about things that matter to us and when we do and when we are genuine, when we express ourselves, this things are contagious.And then they pay it forward.“对，这就是传递，有时我们很害怕说出自己看重的东西，而当我们说出它时，当我们是真实的、当我们是真挚的、当我们表达自我时，这些东西是会被传染的，我们会将其传递出去，它们再继续不断传递” “Before taking this class I blame my mood and my happiness a lot on those going around me like my circumstances.So taking this class really helps me aware the circumstances really don’t control your happiness level that I have more than an active role like how I feel”
“在学这门课之前，我将自己的悲喜都归咎于周围的事物，比如我的环境，学这门课真的帮到我很多，意识到周围环境其实并不会掌控你的快乐，我应该更积极地了解自己的感受。”
Right, remember one of the things we talked about is that at least I don’t think that things necessarily happen for the best.You know there are some times where there are bad circumstances poor circumstances hard circumstances, the challenge through is how can we make the best of that which have happened.And we do have much more control over it than we think.“是的，还记得我们讲过，至少我不认为什么事都能一帆风顺，有时我们会遇到坏情况、糟糕的情况、艰难的情况，最大的挑战其实是我们如何能更好的利用发生的一切，我们确实比自己想象的更有力量来掌控。”
“The class allowed me so many times during almost every day to understand something is part of me being human as part my permission to be human rather than conceive it as my feelings or something that I wasn’t doing well enough”
“这门课让我几乎每天都能很多次地感受我是个普通人，我允许自己为人而不是臆想出来的或者总想着我没做好的事”。
So the permission you know I have repeated it for so many times and I’ll continue to repeat it until use every minute that I have to do it because it’s really on so many levels the foundation of well being.Unfortunately too much in our culture today what is going on what I call the great deception? Where we think well everyone is doing great except for me.So I’m going to pretend I’m doing great too.And then we become part of that great deception reinforcing it.The permission to be human.“允许为人，我反复多次提到它，并将继续提到，即使到了生命的最后几分钟也会继续，因为从很多方面来说它确实是幸福的基础，不幸的是我们如今的文化过于强调我所说的‘巨大骗局’，我们认为每个人都很棒，就我不行，所以我要假装我也很棒，然后我们就成了巨大骗局的一部分，一定要反复强调‘允许为人’。”
“The whole piece about perfectionism, I have never seen myself as a perfectionist and I just think it’s just kind of self denial.So through the exercises in the course as well as you know in the book different readings that we’ve done have really allowed me to explore that, and accept that and make proactive changes in my life to grow away from that” “关于完美主义的那些内容，我从没觉得自己是个完美主义者，我觉得那是种自我否定，通过课堂上的练习以及课本的内容、我们做的各种阅读真的使我去探索去接受它，并主动地做出改变来远离它。”
Great.You know perfectionism is again another thing that so many people hide because perfectionist almost by definition doesn’t want to show the weakness.And as I mentioned in the class unpertionism for me has been the most important in terms of my progression toward becoming happier.Accepting failure as an inevitable accepting that life is not a straight line but rather a spiral with ups and downs along with the general trajectory as improvement, growth and permission.“很好，完美主义同样是人们经常隐藏的，因为完美主义者从定义上说就是不愿意显露出弱点，而正如我在课上所说的我认为不完美主义是在向着幸福前进道路上最重要的一点，接受不可避免的失败，接受人生不会是一条直线，而是有起伏的螺旋，但主轴仍然在，也就是进步、成长和允许为人。” “So for me that one of the things that really resonated was the idea of reframing the question.At the beginning of the term you spoke about the fact there was the 21 to ratio of negative to positive research.And as someone who will be going into research in neurobiology.It was really interesting just reframing of a world view just start thinking of, well perhaps starting looking at what is working in terms of research.And, so I will take that with me into my academics”
“我觉得最有共鸣的一点就是重新构建问题。在学期刚开始你讲到消极和积极的研究所得到的21：:1的比例，对于我这样马上要进行神经生物学研究的人来说能够重建世界观是很有趣的，开始思考对于研究来说什么是最重要的，我会在自己的学术领域中用到它。”
The importance of questions, questions create our reality.Remember the question of the children on the bus which most people completely missed;remember years and years of research that was done in the inner cities with at risk population where they missed the answer to how can we improve their lives.They missed it because they did not also ask the positive question.And it applies into every area of our lives as I’ll talk about soon “问题的重要性，问题能创造我们的现实。还记得公交车上的孩子们的问题吗。很多人都忽视了，年复一年我们在城市中对高危人群进行研究，却总是找不到改善他们生活的方法，因为他们没有问出积极的问题，我很快会讲，这也适用于我们生活的各个方面。”
“Before I always procrastinate, that is my big problem for my academic.Now I improved a lot.So thank you very much”
“此前，我一直是个拖延的人，这是我学习中的大问题，现在我进步了很多，非常感谢你”。
Procrastination, you know 70 percent of students in universities complain about procrastination.It’s a huge issue.And one of the ways to overcome it, the best way to overcome it is to just do it.Just start remembers the five-minute take-off.That’s so important.Thank you.“拖延症，70%的大学生抱怨说有拖延症，这是个大问题，客服它的最好方式就是去做。还记得五分钟休息吗，那非常重要。谢谢。” “I was just really impressed with the reading that we read by Gilbert that was talking about how the good luck in your life and the wonderful circumstances you find yourself in are really your own making.And by changing your outlook and your patterns you can really make a difference in your happiness day to day”.“我对我们阅读Gibert的作品印象非常深刻，讲的是关于生活中的好运以及你觉得自己置身的美好状态，其实都是你自己创造的，通过改变你的外表和衣着，你可以每日逐渐改变自己的幸福感。”
Yeah, you know so many people live lives and think only I didn’t meet that person, if only this hasn’t happen to me.I would have been happy.And understanding that so much of it is determined by our perception is very empowering.“很多人或者会想‘要是我没遇到这个人就好了，要试着在事情没发生在我身上，我就会很幸福的。’要明白这其中很大一部分都是由我们的理解决定的很重要的。”
“What has been most meaningful for me has been in fact that this class exists and there are so many people interested in happiness cause you know the culture here at Harvard we don’t always get the chance to really think about it.And as you said, you know it’s you are just reminding us what we already know but it’s also letting us know that we are not crazy for knowing it”
“对我来说最有意义的其实就是这门课的存在，有这么多人关心幸福，因为在哈佛这样的氛围中我们不一定总有机会来思考这个，正如你所说，你只是提醒我们一些已经知道的事，也让我们知道，我们了解它是正常的”
Yahweh is not.We are not alone.And we need that reminder and other people need that reminder.By reminding other people we also reminder ourselves.Thank you.“是的，我们并不孤单，我们需要有人提醒，其他人也需要通过提醒其他人我们也提醒了自己，谢谢。”
“For me it’s the concept of integrity because I think we are all honest people but it’s the little things at times each day when we compromise our beliefs or act in a way that doesn’t align with how we think we should and that really takes toll on you esteem.So the idea of being constantly aware of and maintaining our integrity I think really stands to help us feel better about ourselves”
“我觉得是正直的概念，因为我认为我们都是诚实的人，但就是每天的各种小事情让我们的信仰屈服或者让我们言行不一，这会对我们的自尊造成影响，所以时刻意识到并保持我们的正直能让我们对自我感觉更良好。”
Because you know when we tell the truth, we are communicating a certain message to ourselves, when we express ourselves we are communicating a certain message to ourselves.And the message is my words count;I count.When we express we are good enough don’t need to put on a façade or impresse,then the message the self perception theory actually enhances how we feel about ourselves not to mention that it helps interpersonal communication.And the world would be a better place if more and more people acted with integrity.And again, self and others divide dissolves.“当我们说真话时，其实正给自己传递某种信息。当我们表达自我时，我们在给自己传递某种信息，这个信息就是我的话有分量，我有分量，当我们表达“我很棒”无需过分想给他人留下印象，而这个信息这个自我知觉理论能提升我们的对自身的看法，更不用说对人际关系的提升了，也能使世界变得更美好。如果越来越多人能够正直，那么同样自我和他人之间的分歧就会消除。”
“one of the phrases that you shared with us in your lectures that really impacted me and I’ve actually embraced it as a kind of personal mantra is learn to fail or fail to learn, there’s no other way.And I kind of realized throughout the course, this class what a perfectionist I have been and how much time throughout my life my earliest memories have stuck really torturing myself, the anxiety and fear of making a mistake and to reframe that and really look at those inevitable moments where I messed up as you know fuel for moving forward, as opportunities has been wildly liberating.So thank you for that ”
“你在课堂和我们分享的一句话深深震撼了我，我事实上已将其作为了座右铭，‘学会失败、或从失败中学习，没有别的法子’经过这门课的学习我意识到我曾经是怎样的完美主义者以及我人生中我的早期回忆一直在这折磨自己，焦虑以及对放错的恐惧，重构这些真正回头看那些不可避免的失败时刻能成为我前进的动力，我面前突然一片开阔，非常感谢你”
The notion of learn to fail and fail to learn as you know is my personal mantra as well.It’s very liberating within the context of relationship within the context of our academic performance within the context of an organization on every level.And it’s important to understand that there is no other way to learn whether it’s to draw a circle or to walk.It’s just part of life.And if we accept it, we are much happier for it.Thank you.“学会失败，从失败中学习的概念其实也是我个人的座右铭，它能让人解脱在人际关系中、在学业成绩中、在一个组织的各个层面中，重要的是要知道没有其他更好的学习方法，不管是画圈圈或是学走路，这只是人生的一部分，我们就能更快乐，谢谢。”
“What’s really been meaningful to me in deciding what concentration to pursue is the idea of happiness is ultimate currency and trying to kind of eliminate outside influences and really think about what is meaningful to me and what will make me happy in what I study.So thank you” “对我来说特别有意义的就是真正要专心追求的东西，快乐是最终目的，要试图消除外界的影响，认真思考在我所学的东西中什么能让我快乐”
The ultimate currency you know many people say about Americans that one of the reasons why the level of depression are on the rise, one of reason why there are so many unhappy people is because Americans have too high expectations.And that’s not right.I disagree with it;and the research disagrees with it.It’s not about having high versus low expectations;it’s about having right versus wrong expectations.And it applies to, to many areas but one of the things to understand is that where do we look to again gratification from our life.Is it from, again getting the next accolade, the next promotion or the people tell us how wonderful our concentration is? Or is it from doing what we want to do, in other words, being determined by the ultimate currency and understanding that happiness is the ultimate currency? Thank you.“最终目的，和很多人说美国人之所以抑郁水平不断攀升，之所以有那么多不快乐的人，其中一个原因就是美国人有过高的期望，这是错的，我不同意，研究也不能证明这一点。这不是过高期望或是低期望的问题而是正确或错误期望的问题，这适用于很多领域，但我们要明白的一点是我们在人生中何处获得满足，是来自下一句的赞美、下一次升职、或是人们说我们又多棒吗，还是来自我们想做的事。换言之，我们最终的目的所决定的事，而最终的目的就是快乐，谢谢。”
“I feel that all this semester and all this year in fact I have been trying to, I have been either going to class or running to lab or just finding some way to fill up every hour of my day.And it seems like I’m constantly running from one place to another and it seems all my life I have been just essentially trying to fill up every hour of my day.And I think what’s really important and what I really got from this is what you said about doing less is more.And that’s something I’m definitely going to take like keep in mind the next three years when I’m here”
“我觉得这整个学期，这整一年我一直都在要么上课要么跑向实验室，寻找方法来填满我的每一天，似乎我永远在从一处跑向另一处，似乎我的整个人生都在试图填满每一分钟，我觉得特别重要的我真正学到的就是你所说的做得少其实是更多，我会认真的在我接下来在哈佛的三年中将这一点铭记于心”
Yeah, less is more.Quantity affects quality.And we so often wonder you know “how can I am unhappy?” I have so many things in my life that are wonderful and amazing.And that could be part of the problem.Because more is not always better.Not easy to simplify that’s so very important.“对，做得少其实是更多，数量会影响质量，我们经常好奇‘我为什么不快乐，我人生中有这么多美好的东西’这可能就是问题的一部分，因为更多不一定意味着更好。把事情简化很难，这是很重要的。”
“The concept of simplicity on the other side of complexity is so awful for me, because you know when you grow up in life you add all these variables and it becomes more and more complicated.And as a is certain about not being able to simplify.But when you say at the top of the complexity is when you realize the beauty, realizing that the simplify comes after complexity not before complexity.And the knowledge of complexity that’s an amazing concept”
“复杂性另一面的简单性的概念，我觉得非常奇妙。当一个人成长时就会加入各种各样的变量，变得越来越复杂。不能把问题简化是让人沮丧的，但你说道了复杂的顶点后，你会发现那种美，发现简单是出现在复杂之后的而非在复杂之前。而对复杂性的理解，那是个非常棒的概念”
So Oliver Wendell Holmes talks about the simplicity on the other side of complexity.And that applies whether it’s to ideas and again this class most of it is very simple.And there were no very complicated concept here.But many of them are the simplicity on the other side of complexity.Same on the individual level.Very often we go through hardships and our life is so difficult.We go through a crisis, through a crucible.And what we need to do is to understand when we are going through that complexity and hardship and the crucible and the difficulties is that there is simplicity on the other side.Very often all we need to do is hanging on.Just wait a little bit longer.There will be more clarity more growth more development more joy at the end of it.“Oliver Wendell Holmes 讲到了复杂性另一面的简单性这适用于，不管是这门课的大部分内容都是很简单的，没有特别复杂的概念，但他们很多都是复杂性另一面的简单，对个人来说也是一样。我们经常会遇到困难，生活很艰难。我们会经历危机，残酷的考验。我们要做的就是当我们经历了这些复杂艰难严峻的考验和坎坷起伏后另一面就是简单。通常我们要做到的往往就是坚持。再等一会儿，就会更清楚明了，更能成长，更能进步，最终更快乐。”
“On your passing on the mice I was like ‘oh my god, I don’t really have anything to say, there are so many people, I will never do that’.And you said courage is not about fearless but about having fear and doing it anyway.So I just threw my pack over the wall.I was like ‘give me those mice!I’m going to do it!’ And it’s in my hand and I’m speaking.So thank you for that”
“在传递话筒时，我在想‘天啊，我不知该说什么，太多人了，我没法做到的’然后你说勇气不是没有畏惧，而是有了畏惧还坚持向前，所以我一下就把顾虑都抛弃了，就像要说给我话筒，我要说，而他现在在我手上。所以非常感谢”
That’s what it is about.It’s about behavioral change.Not in theory.Good “这就是行为转变而不是理论，很好。”
“You’ve spoken in the past few lectures about in an anonymous world and about how we would live if our action is anonymous.And I think that knowing what we want and actually pursuing what we want is or be really challenging even frightening.It’s just seems like you really know what you want and pursued and pursue what you want.And I think that is something to be really proud of.And you definitely seem to practice what you preach and teach.And I have enormous amount of respect foe you because of that”
“你前几节讲了关于匿名的世界，如果一切行为是匿名的，我们会如何生活，我认为知道我们真正想要的并勇敢追求我们想要的东西是很有挑战性的，甚至让人畏惧的，能够真正了解自己想要的并一心追求它，我觉得这是非常值得自豪的，而你确实时间了你所教给我们的东西，因为我对你有着崇高的敬意”
“There are many things but one thing I’m really learned from this class is it is important to focus on what we really like to do.You said many times in the class teaching is your calling.And I can see how much you enjoy teaching.And it was really inspiring to me.So I think I will remember that and I will keep looking for my calling and what I really like to do.Thank you”
“你讲过很多东西，但有一样我确实学到的就是专注于我们真正想做的事情，你在课堂上说过很多次教书就是你的使命，我能看出来你有多热爱教学，这让我很有感触，我会记住这一点并不断寻找我的使命，我真正想做的到底是什么，谢谢” Let’s take someone with the microphone.And we’ll give it to you.Anyone has microphone? “找到拿着话筒的人，把话筒给你，有人有话筒么”
“I used to be the kind of person who like run away from my problems and I used to try to ignore them until they went away.And I don’t do that anymore because I know that if I’m unhappy the only person who can do something about it is me.And I need to make a change.And this class has given me all sorts of tools to do that.So thank you”
“我以前是个总喜欢逃避问题的人，总是试图忽视问题直到他们消失而现在我不这样了，因为我知道如果我不开心，唯一能够解决的就是我自己，我要做出改变，这门课给了我很多这样做的帮助，谢谢”
“I just wanted to thank you for the idea of the power of commitment because it helps me get my job.You know and something that I want to do which is journalism versus something that I wasn’t excited about doing which is likes PR.So I wanted to thank you for that because you know I decided to jump into it and throw my pack over the wall.And that’s why I got it.So thank you”
“我想谢谢你告诉我们承诺的力量，他帮助我找到了工作，一边是我想做的事情，也就是记者，一边是我不太感兴趣的公共关系，我想为此感谢你，因为你使我决定投身其中抛弃一切顾虑，所以我找到了自己想要的工作，谢谢”
You know.Hi Newman fellows.“事实上，粉丝们好”
“I remember that you talked about when you stretch a muscle, its get stronger and brought up the idea of stretch zone.And I didn’t realize how much stronger I would become when I stretch myself and do things that weren’t in things in me stretch zone and my panic zone.I just thank you, because I think this class has really been the road map a lot of us have needed to change and becomes happier.Thank you”
“我记得你说过当拉伸肌肉时，它会变强，由此引出拉伸区的概念，我以前没有意识到当我拉伸自己，去尝试做一些在我的拉伸区和恐慌区里的事时，我有多强大，谢谢你，我觉得这门课对我们很多人来说就像地图一样指引我们改变，变得快乐，谢谢”
“Good afternoon everyone.I’d like to say you are great.Yeah.And also I’m a proud educator in the Milwaukee public school system.Are there any educators in the room? And what you speak of as Albert bandore and the theory of self efficacy is so very important.And anyone who is interested in youth empowerment or education is very important.No.1 to have high expectations for our children especially children of color ,cause as an educator I see what bandore talks about what deck talks about this diminished sense of reality for these kids that produces whole other world for them.So you know I just want to really focus and kind of stress that.And thank you for sharing that.That’s important to have expectations for children and for yourself of course ”
“各位下午好，我首先想说你太棒了，我是Milwaukee 公立学校体系的一名老师，在座有将来想要当老师的么？你之前讲过的Albert Bandera 和自我效能理论是非常重要的，任何对帮助青年成长或教育有兴趣的人对孩子们有高期望是非常重要的，尤其是有色人种的孩子。作为教育工作者，我明白Bandera 和deck想表达的意思，对这些孩子来说弱化了的现实，为他们创建一个完全不同的世界。我想强调并着重突出这一点，很感谢你讲了这个，对孩子们有高期望是很重要的，当然对自己也是很重要的。”
Right.Beliefs in self-fulfilling prophecies so often create the world our world and the world of those around us based on our beliefs.Let’s take a couple of more.And I will do my quick summary.“没错，自我实现预言经常改变世界，我们的以及我们周围的世界基于我们的信仰。我们再听几位，然后我再快速总结一下”
“I know this has been mentioned a couple times already but it’s so easy to blame others for our unhappiness or others’ actions or even our own actions for our unhappiness.But you’ve talked so many times about what’s going on in our own subconscious and how what subconscious may be doing is might actually preventing our unhappiness or preventing our happiness rather.And it just brought me back to marvel Collins and how if a student did something wrong, she made them go through the alphabet and say these are all good things about me.And it’s really been enlightening to try to think about how I’m thinking what I am not doing to others or what others are doing to me but what am I thinking that’s preventing me from being a happier person”
“我知道这已经被提到好几次了，但真的很容易将我们的不快乐归咎与其他人，其他人的行为甚至是我们自己的行为。但你说过很多次我们潜意识中发生的事以及潜意识的影响可能才是使得我们不快乐。这让我回想起marvel Collins，如果学生做错了什么事情，她回让她的学生们看一遍字母表说这些都是我好的方面。我们真的应该尝试去想，我想的是什么，对他们不做什么或他人对我做什么，但是要思考是什么阻止我变成一个更幸福的人”
That’s wonderful.Thank you.Let’s take two more.So up there.“很好谢谢。再听两位同学”
“I guess two things that really stuck with me from the class is the little clip you showed of the baby learning to walk.And just like what you conveyed the idea like this baby has no reason to like have a sense of why he’s falling down and it should be anything that he should be ashamed of.And that was just like a very effective way to kind of convey like we always saying kind of learn to fail and fail to learn.That’s really stuck with me.And also your own willingness to describe your own kind of rises and falls as you went through your studies of psychology and your experiences at Cambridge and’ Harvard and just you willingness to be very open about it.It’s kind of empowerment like ,for me is I’m about graduate and I go forward kind of maybe don’t know what exactly you want to do and you consider different options and obviously that fear of failures especially when you come from a place like Harvard is maybe especially xx.You just are willing to share these experiences and empowering.I feel as I kind of question the choices I am going to make.So I really appreciate that”
“这门课上我印象最深的两样东西就是你放小宝宝学走路的录像，你想表达的是这个宝宝并不知道他为何会摔倒也不知道他该为此感到羞耻，这是种很有效的方法让我们知道我们要学会失败，从失败中学习，这让我感触良多。以及你愿意说出你自己在做心理学研究时经历的起起伏伏以及你在剑桥哈佛的经历，你很愿意开诚布公的和我们分享，这让我感受到我要毕业了要继续发展并不清楚自己想做什么，会考虑各种选择，会感受到对失败的恐惧尤其是来自像哈佛这样的地方，更是让人倍感压力。而你愿意和我们分享这些经历，我就会重新考虑我要做的决定，对此我非常感谢”
“Everyday is a beautiful day.And to be grateful for that somehow makes it easier to go out and try to do things that maybe even we didn’t like.And common sense is not that common.And these are all a lot of things that I’ve learned I already knew.But now I learned it at Harvard” “每一天都是美好的对此感恩能让我们在做自己不喜欢的事情时能更轻松以及常识其实并不那么人尽皆知。这些都是，学的很多东西都是我已经知道的，但我现在是在哈佛学到的”
Let’ take one more.让我们再听一个
“So I’m senior and I’m leaving.So this is my last lecture class at Harvard.So I apologize if this message seems a little more geared towards the undergrads in the class.One of the things that I’m very impressed with is a large lecture class that is so far reaching as far as the number of people who want to take it and the diversity of students in the class.But I guess this experience that I like to share is that I came into this class admittedly because I value honesty I will say I took it because I thought it would be a nice complement to an otherwise a difficult senior spring.And I thought, well it’ll be nice class to have.And my sophomore year I had gone through kind of self discovery.Post depression that made me kind of value things in a different way.So I’ve been using these lessons that I learned sophomore year.And I thought well maybe this class will just be redundant.Turns out I went through other really difficult times during my senior spring.And sorry.I guess what I’d like to relate to especially the undergrads here is that very important if you are a freshmen if you are a sophomore.It’s not even too late as juniors.It’s very important to prioritize what’s really important to you at this school.And let me tell you it’s not the paper, it’s not the problem set.It’s not getting a full 8 hours sleep when your friends need your attention for an hour because the people here matter the most.And you will miss them.If you don’t spend time with them now you won’t have time to spend with them later on.So it’s very important prioritize what’s meaningful for you and what you really want to do at school because before you know it will be over.So thank you for helping me remember that and making it meaningful semester”
“我的大四的，马上要毕业了，这可能是我在哈佛的最后一堂课。如果我说的东西对于班里的低年级同学太过难以接受，我将为此道歉。我印象非常深的一点是这样一门涉及面广泛的大课，有如此多人想上这门课，班里的同学各种各样。但我想和大家分享的经历就是我来到这个课堂，我很诚实，必须承认，我认为这会是对艰难的大四春季学期的一个很好补充，我就在想这应该是门挺好玩的课。在我大二时，我有点开始自我探索，压抑的生活让我用不同方式来看待事物。我当是有了大二的这些想法，我就想也许这门课是多余的了，结果后来我又在大四的春季学期经历了艰难时期。抱歉，我最想和在座低年级同学分享的是就是如果你是大一的大二的甚至大三都不算晚。最重要的是搞清楚在学校里什么对你最重要。我告诉你们不是论文，不是讨论的问题，不是当你的朋友需要你空出一小时时你却说要保证八小时睡眠。因为这里的人是最重要的。你以后会想念他们，如果你不珍惜现在和他们一起的时光，以后很难有时间和他们共度，这非常重要，搞清楚真正对你有意义的是什么和你在学校真正想做的事情。因为在你不经意间，它就要结束了。谢谢你然后我铭记这一点，使得我这一个学期变得有意义”
Thank you.Let me summarize.All of the things that you already mentioned before these are not necessarily the most important.These are the ones that for me without looking back on my notes came up.First, the questions that you ask will very often determine the quest that you take.If we only asked the negative questions such as ‘why do so many of these individuals fail’.Then we won’t see the potential for greatness that exists in each individual if we only ask ‘how can my relationship be improved?’ And we will not see all the wonders and the treasures and the miracle that exist in the person best to us.We also need to ask the positive question, what is good about my relationship? What is great about my partner? What is wonderful about me? What is meaningful to me? What I am good at? Questions start a quest.And the kind of the quest they start depends on the quality of the question that we ask.The four minute mile beliefs create reality.Not only beliefs, but to be a great extent how we perceive reality is what actually comes true.Marvel Collins believed in her students and’ miracles happen.Those unreachable ones become extraordinary because of beliefs.“谢谢，谢谢你们，现在我来总结一下。你们刚刚讲到的这些所有东西，这些不一定是最重要的。这些东西我无需翻阅笔记就能想到。首先，你所问的问题经常会决定你所做的探索。如果我们只问消极的问题，比如为什么这么多人失败，我们就无法看到潜在在每个人心中的伟大，如果我们只问我的人际关系该怎么改善，我们就无法看见身边的人所拥有的宝贵财富和奇迹。我们同样要问积极的问题，我的人际关系中又什么好的方面，我的同伴有哪些优点，我自己有哪些优点，什么对我最有意义，什么能使我愉快，我擅长什么，问题会带来探索，探索的内容取决于我们所问的问题。我们常说信念创造现实，不仅是信念，更宽泛的说，我们如何理解现实才是最后所得的结果。Marvel Collins 相信她的学生，然后奇迹发生了，那些朽木难雕的学生因为信念而成就卓越。
Remember john Carlton’s study once again about business school graduates.Two things distinguish the extraordinary from the rest.One was that they always asking question always wanting to learn more having that humbleness that’s so important for growth and well being and self esteem.And second, they believe in themselves.They have confidence.They had the self efficacy to succeed and to thrive.How do we improve the belief? By putting ourselves on the line, by coping, by taking risks by showing ourselves that we can do it through visualization.There are no short cuts to success.Learn to fail or fail to learn.It’s no coincident that the most successful extraordinary people in history were also the ones who failed the most.Whether it was in sports, bade Ruth, who stuck out more than any other players of his time but also hit the most home runs.Whether it was Michael Jordan who described his failures time and time again whether it’s taking the game winning short where he didn’t make it or practicing over and over again.It’s no coincident that Thomas Edison the person who had more patents than any other scientist in history is also the scientist who had failed the most times.还记得john carton 关于商学院学生的研究么，将卓越和平庸分开的有两样东西，一个是他总在问问题，总想学习到更多，心怀谦逊，对成长，幸福和自尊尤为重要，其次他们相信自我，他们有自信，他们有自我效能通往成功和进步。我们如何提升信念？通过拉伸自我去尝试，挑战自我，通过具象化使我们明白自己可以做到。成功没有捷径，学会失败，从失败中学习。历史上很多成功的杰出人士，同样也是那些失败最惨重的人，这并非巧合。无论在体育界babe Ruth比同时代任何球员三振出局次数都多，但也是打出过最多的全垒打，还有Michael Jordan一次次的表现出失败，赛点时最后一个绝杀没有投进或不断重复的机械训练。Thomas Edison比任何科学家获得专利都多的人同样也是失败过最多的人，这也并非巧合。
Remember dean Simonton’ work on scientists as well as the artists.The most successful ones were also the ones who failed the most.There is no other way to learn.Moreover if we accept this, if we accept this growth mindset as opposed to fixed mindset that carols deck talks about it.Not only we will be, improved more, we will also be happier, because then not every experience is a threat to our ego, to our self, to our self esteem.If we accept the failure is inevitable whether in a relationship there are disappointments and arguments or individual life or on a national level.No perfect country, no perfect person, no perfect organization.And if we understand that life is about this as opposed about this, we’ll be so much happier, so much calmer and paradoxically so much successful.The permission to be human, there are two kinds of people who don’t experience painful emotions.Who are they again? The psychopath and dead people.I’m so glad none of you are psychopath and that you are all alive.It makes the class so much better, so much safer.还记得dean Simonton 对科学家和艺术家的研究么，最成功的往往是失败的最多的。没有别的方法可以学习，如果我们接受这一点，如果我们接受这种成长的心态而不是carol deck所说的固定心态，我们不仅会更有进步，也会更加幸福快乐，因为这样就不会每次经历都是对自我自尊的一种威胁，如果我们接受失败是不可避免的，不管是在人际关系中存在失望和争吵还是在个人生活中或从国家来说，没有完美的国家，没有完美的人。没有完美的组织，如果我们明白生命是个上升的螺旋而非一条直线，我们会幸福得很多，冷静得多并且也更加成功。允许为人，世界上有两种人不会经历感情创伤，哪两种人，精神病患者和死人，我很高兴你们都不是精神病患者也都还活着，这让这门课好上很多，安全很多。
You are not going to come out of this class experience a constant high.No one can experience a constant high.You are going to continue to have those ups and downs.The only difference I hope that you will experience now is that when you experience a painful emotion you will look at it and sailor I’m human.It hurts.I wish it weren’t that way, but I accept it just like you accept the law of gravity, because the law of gravity is as much part of physical nature as painful emotion is a part of human nature.Permission to be human.We talked about many interventions that work in this class.Most interventions don’t work as we’ve seen whether it’s with the Somerville study or others.Journaling works.When we write, when we open up, whether it’s writing or sharing with a person we care about.And it can be a therapist;it can be our best friend, our partner.When we share, when we open up, we are able to make a sense, creat a sense of coherence in the words of Antonovsky about the experience of our lives and enjoy higher levels of happiness.It works.There are so many treasures of happiness all around us and within us.And the question is do we notice them? Or do we take them for granted.你不可能学完这门课后就能一直保持人生平顺，没人能一直保持人生平顺，你还会经历坎坷起伏，我希望你们唯一能感受到的区别就是当经历感情创伤的时候，你会看着它说，我只是普通人，我很难过，真希望事情不是这样的，但我接受它就像接受重力定律一样，因为重力定律是一种物质本质就像感情创伤是一种人性本质，允许为人，在课堂上我们讲了很多种干预，大多数干预并不起作用，正如Somerville的研究和其他研究显示的而日记可以。在写东西时，我们在打开内心，不管是写还是和我们关心的人倾述可以是心理咨询师，可以是好朋友，爱人，当我们分享，开放内心时，我们就能建立一种感觉，用antonovsky的话来说就是关联性的感觉来看待我们生命中的经历得到更高层次的快乐，这是有用的，我们周围和内心有那么多快乐而问题在于我们注意到它们了嘛，还是把它们想成了理所当然。
Remember the word, appreciate.It has two meanings.One is to say thank you for something which is a nice thing to do again, sister called the gratitude is the highest of virtues.It’s nice thing to be grateful.The second meaning is Noels important.Appreciate means to grow.And when we appreciate the good in our lives, when we appreciate the good in our relationship, when we appreciate our partner, our friends, our classmates, when we appreciate our country, the good grows.Unfortunately the opposite is also the case.When we don’t appreciate, the good depreciate.There is no perfect relationship, no perfect person, and no perfect country.The important thing through is to focus on what is working.Appreciate it so that it appreciates.So many people wonder why they are not happy even though they have all the things that they want in their lives.Why? Because there can be too much of a good thing.Remember my favorite piece of music? 回忆一下appreciate这个词有两种意思，一种是表示感谢，这是很好的，人们常说感恩是最高尚的美德，感激是一件很好的事，第二种意思也同样重要，意思是增值，当我们感激生活中好的方面，感激人际关系中好的方面，感激我们的伴侣、同学、朋友，感激我们的国家，这些好处就会增值，不幸的是相反的事也会发生，但我们不予以感恩时，好的方面就会贬值，世上没有完美的人际关系，没有玩美的人，没有完美的国家，最重要的是要关注什么是有效的，感激它，它才能增值，很多人疑惑自己为什么总是不快乐，即使他们已经得到了想要的一切，为什么，因为好东西太多有时也不是好事，还记得玩么最喜欢的歌么
Whitney Houston and I will always love you, straight 10.Second favourite, Beethoven’s 9th, 9.5.Play together is noise.Not 19.5, not10, not5.Noise.There can be too much of a good thing.Easier said that done to simplify.But remember that a much better predictor of well being than material affluence is time affluence.Simplify.Assert yourself.Say no at times when it’s appropriate.Find out what you really, really want to do with your life and do it.The no.1 predictor of well being an intimate relationship that you cultivate and in the future matters more than anything else in the world.Yes, even more than a problem set, even more than an exam, even more than how widely successful we are and how admired we are.Yeah, that will lead to a spike in our well being very quickly will go back to base level just like the tenure professors went back to the base level.Just like the lottery winners.And the highly successful individuals who thought they had made it and went to base level and below because they didn’t know what would make them happier.Well this is what can one of the things can make us happier.And to cultivate relationship means to invest in them, to put time into them.To share, to open up.Just like we would invest if we find our ideal job, ideal workplace, we would start to invest then same with relationship.Remember movies end where love begins.It’s about cultivating the relationship after the screen comes down after the sunset that’s where the investment that’s where the return of investment comes.whiney Houston我将永远爱你，十分满分，第二首喜欢的贝多芬第九交响乐9.5分，在一起播放就是噪音，不是19.5,10分或5分，只是噪音，好东西太多也不是好事，要将一切简化说起来容易，做起来难，但记住玩么说过的比物质充裕更能带来幸福的是时间充裕，简化，果断坚决，在适当的时候学会说不，弄清楚你究竟，真正想做的东西，然后去做。最能预示幸福的是人际关系，你先找和未来经营的一段，亲密关系比世界任何事都重要，甚至比问问题更重要，比考试更重要，比我们有多成功，多被人敬仰更重要的多。对，成功会使我们的幸福感陡升而很快就降到基础水平，就像获得长期聘用的大学教授，就像彩票中了大奖的人，那些以为自己非常成功的人，很快又会回到基准水平甚至更低。因为他们不知道什么会让他们更快乐。这就是一种，其中一种让我们更快乐的方法，经营一段感情就意味着为之投入，向其中投入时间，彼此分享和交流，就像我们会投入，如果我们找到了理想的工作，我们会将自己投入其中，人际关系也是这样。电影总在结尾时爱情才开始。在大屏幕暗下来后继续经营感情，在日落之后，此时我们的投入才有了回报。
Our mind can only take us only so far.You know I know positive psychology pretty well;I apply everything that I talk about here.However, I really think that if I was not cognizant of the body mind connection and applying the body mind connection to my life.I would be far less happy than I am today.Why? Because I would be compromising on my base level god’s given, gene’s given level of well being.Because when we don’t exercise, it’s like taking a depressant.And we have to fight our nature.And it’s very hard to fight our nature.It’s very difficult to enhance our levels of well being as is to have also fight against nature is incredibly difficult.So remember the wonder drug.Exercise at least four times a week for 30 minutes.If you can ,if you are interested do some formal yoga or mindful meditation, sitting ，meditation.If not, at very least, breathe deeply a few times a day.Three deep breaths can make a big difference.Now is not a bad time to do it.Sleep when possible 8 hours or somewhere around 8 hours a night of sleep.And touch.Hug, embrace an underused sense is so important.Be known rather than be validated.And again all of us need to be validated.Its note about getting rid of our dependent self esteem but it is very much about first and foremost being known expressing rather than impressing.Life becomes so much lighter, so much easier, so much more exciting when we are expressing ourselves.Being known rather than being validated whether it’s with our romantic partner, our family, our friends, our colleagues, our class, the foundation of the growth of intimacy and passion in long term relationships.Easier said than done.It’s so important.Now I tried to have top10 but I couldn’t.I had to have one more, so you’ll have to excuse me.The last one and the one brings together all the others on so many levels are the one about change.思想带给我们的前进是有限的。我很了解积极心理学，我实践了我所有我教的知识，然而我真的觉得如果我不知道精神肉体的联系并将精神肉体联系应用于我们的生活，我一定没有今天这么快乐，为什么，因为我会屈服于上帝所决定的基准水平，基因决定的基准幸福水平。因为当我们不锻炼时，就像打了镇静剂，我们必须和本性抗争，和本性抗争是很难的，提升我们幸福水平是很难的，而同时要和本性抗争则是难以想象的困难。还记得灵药么，每周锻炼四次，每次半小时，如果你可以，如果你有兴趣，去做做瑜伽或冥想，打坐冥想，如果不行，那么至少每天深呼吸几次，三次深呼吸就有显著效果”，现在就可以试试。睡眠，可能的话八小时或者接近八小时，以及触摸。抱，拥抱，这个总被忽视的感官却非常重要。被了解而非被证明，我们所有人都需要被证明，并不是说要完全去除我们依赖别人的自尊，但更重要的是被了解，去表达而非给他人留下印象，人生会变得更轻松，更简单，更让人兴奋。如果我们能表达自我，被了解而非被证明，无论是和我们的伴侣，家人，朋友，同事，同学，这都是在长期人际关系中亲密和激情增加的基础。说起来容易做起来难，这非常重要，我想列出前十，但我做不到，有一个不得不提，所以你们要谅解。最后能将所有东西整合在一起的一点就是关于转变的内容。
Finally.You’ve been waiting the entire semester just for this well was worth the wait I hope.There’re two types.I mean there are many types but there’re two types of graduates from 1504 or any other class or workshop that is about attaining higher levels of happiness.One that at best enjoys a temperate high or a nice memory and goes back down to a base level.And the second that enjoys maybe the same temperate high which cannot last our entire lives but still enjoy continuous growth throughout their lives.And the difference, the primary difference is whether or not you introduce behavioral changes.Remember peter ducker what he said whenever people came to him for a weekend seminar intensive.He said on Monday, don’t call me to tell how wonderful it was, call me and tell me what you are doing differently.Because in his 65 years of experience working with the most successful the most inspiring the best and the brightest people in the world, what he’s found that this is what extinguishes real lasting change from a temperate high.Don’t tell me how wonderful it was.Tell me what you doing differently on Monday.Introduce behavioral changes now.This is the core of change.What you learned in the class hopefully is only the beginning.Because remember once again carton’s study.The people who succeed, the most who are the happiest, succeed the most in the ultimate currency in a long term ones who are lifelong learners always asking questions, always finding out more.But there are many people with good intentions, but good intentions are not enough.What we also need is the foundation, the empirical, rigorous scientific foundation of things that work.And when we know these things then we pay them forward then we share them.In psychology among other in humanities, what you got here at Harvard? What are you getting here at Harvard? Is that foundation that can make the world a better place? I don’t teach this class only because it is fun for me.It’ fun.Yes, it is pleasurable to me.I told you I can’t wait for Tuesdays and Thursdays to share what I care about the most with you.Yes it’s fun.But I don’t do it just because of that.I do it because I think the ideas of some of the greatest psychologists that I have quoted and cited and cited and discussed their ideas can change the world for the better.Mallow back in 1954 wrote: I am not only the disinterested and impersonal seeker for pure cold truth for its own sake.I am also very definitely interested and concerned with man’s fate with his ends and goals and with his future.I would like to help improve him and better his prospects.I hope to help teach him how to be brotherly,cooperative,peaceful,courageous and just, I think science is the best hope for achieving this and of all the sciences.I consider psychology most important to this end.Indeed, I sometimes think that the world will either be saved by psychologists in very broadest sense or else it will not be saved at all.In the broadest sense of psychologists.It doesn’t mean that you now have to go on and get a PHD in psychology or to concentrate in psychology.But it means to be constant cognizant to be self aware of what is going on in here the most wondrous and amazing entity in the universe, to understand what’s going on here and there, and here and how they connected and to share it by being practical idealists.And you can make a difference.Because the one has incredible power.Remember if you make three people smile, and they make three other people smile.After 20 interactions you’ll touch every single human being on the planet.Happiness is contagious.Let me show you one last video of how happiness and joy is contagious.终于讲到了，你们一整个学期就等着它了，希望不会辜负你们的期待。有两种，事实上有很多种类型，但有两种类型的学生上过这门课或其他关于更高层次的幸福的课。一种是会感觉很愉快或美好的回忆，然后回到基准水平。第二种同样感觉很愉快，虽然不可能持续整个人生，但仍然在未来持续增长，其区别最基本的区别就在于你是否发生了行为转变。还记得peter drucker说过每当人们去参加他的周末研讨班，他周一时都会说“别打电话告诉我说这课有多棒，告诉我你开始变得不一样了”在他和世界上最成功最出色最聪明的人一起合作的五六十年间，他发现这才是能让人一直保持愉悦和平和的原因，不要告诉我这课有多棒，告诉我你周一做了什么改变，从现在开始进行行为转变。这就是改变的核心。回忆下在Carlton的研究中成功的人最快乐的人就最成功地实现了终极目标。从长远来看，他一生都在学习，永远在问问题，永远探索有很多人都有很好的意图，但很好的意图还不够，我们需要的还有基础，实用的，严格的，科学的基础来起作用。当我们了解这些东西后再将它们传递出去和他人分享。在很多人文及社会的科学中包括心理学“你在哈佛收获了什么，得到了什么”就是这种基础来使世界变得更美好。我教这门课不仅因为觉得它有趣，它确实很有趣，我觉得很愉快，我说过我总是等不及到周二和周四来和你们分享我最关系的东西。但我教这门课不仅仅因为这个更因为我认为一些伟大心理学家的想法，我引用过也讨论过的他们的想法能使世界变得更好。1954年时mallow写道：我不仅是对纯粹的冷漠真理，公正客观的探索者，我也很有兴趣关注人类的命运其结局、目标以及未来，我想帮助人类进步，改善其前景，我希望教会他如何友爱他人、和平互助、勇敢坚毅、正直公平，我认为科学是达到这个目标最大的希望而在所有学科中我认为心理学是最有潜力的，事实上我有时觉得世界要么被广义的心理学家拯救要么就无法被拯救，广义的心理学家，这并不意味着你现在就应该去读个心理学的博士或潜心研究心理学而是要时刻意识到了解你大脑中发生的一切，这宇宙中最令人惊异的实体，了解它所发生的一切周围环境以及你的心，它们如何联系在一起的，并作为现实理想主义者来分享它，你们可以有影响，每个人都有不可思议的力量，还记得吗，如果你让三个人微笑，他们会让另外三个人微笑，如此20次以后，就能传到地球上每一个人，快乐会传染的，让我再展示最后一段关于幸福快乐如何传染的录像。
What kind of world that they will grow into depends on you.And it depends on whether or not you first and foremost take care of yourself.In the words of Gandhi, Be the change you want to see in the world.If you want a happier world, be that change.All the places you will go.I would like to remind you that every time you go to a place and very often you will fly to a place that every time you go.You will hear something that hopefully will trigger hopefully will remind you how important it is to take care of yourself, because to take care of others, you first and foremost need to take care of yourself.You know when you fly and the flight attendant says in case of any emergency and the oxygen mask comes down, first help yourself before you help others who need your help.Because that is the source the foundation of the golden rule.It is the foundation of a better world.The ultimate currency.So each time you go of those wonderful places exotic or otherwise, remember to simplify, remember to take care of yourself, remember to exercise, remember to assert yourself and say no when appropriate.Remember to cultivate your relationships.Remember what it is that is really important for you in your life.This experience thins semester for me has been extraordinary.And it was made extraordinary first by the amazing teaching staff that we have.Won’t you come up?
他们会在怎样的世界中成长取决于你，取决于你是否首先关注了自身，引用甘地的话‘欲变世界，先变起身’如果你想要更快乐的世界，你自己先快乐起来。所有你们去的地方，我想提醒你们，每次你们去一个地方，通常情况下，你都会坐飞机去，这样你每次去时都会听到一些引起你反思，照顾自己有多重要的东西，要照顾别人，你首先要照顾好自己。当你坐飞机时，乘务员会说，以防紧急情况，氧气面罩会脱落。首先自己戴上，在去帮助需要帮助的人。因为这就是黄金法则的基础，是更美好的世界的基础，终极目标。每次你去一个美丽的地方，国外或国内。记住要简化问题。记住照顾自己，记住要锻炼，记住要果断坚决在适当的时候说不，记住要经营你的感情，记住你生命中什么才是真正最最重要的东西。这个经历，这个学期对我来说非常特别，它之所以这么特别首先是因为这些出色的教职员工。上台来吧。
And finally I would like to thank you.Each and every one of you is an entire world, a world in the making of this world your world.our world a better place.So thank you.And take care.最后，我想感谢在座的各位，你们每一个人都是一整个世界。这世界正在使你我所处的这个世界变的愈发美好。谢谢。保重。
第二篇：推荐几个下载中英文双语字幕电影的网站（定稿）
推荐几个下载中英文双语字幕电影的网站
一，飞鸟影苑 地址：bbs.wofei.net 下载方式：BT 中英文双语字幕电影下载具体地址是此论坛的原创区：
http://bbs.wofei.net/forum-30-1.html
此论坛的中英文双语字幕电影和单中文字幕电影混在一起
所以请看好发布帖子的主题的“[中英字幕]”字样，和国家再下载。--有不少中国电影和韩国片也是中英双语字幕。
此论坛双语字幕外观上中下英。有两种。
1，中字蓝，大。英语白，小。
2，中字黄，大。英语白，小。
总得来说，飞鸟影苑出片快且数量大，质量不错，算是个不错的选择。
二，圣城家园 地址：
这个论坛双语字幕的电影并不多，可以说很少。但是画质和字幕均属上乘。
YYETS-HRDVD发布页
地址 http://www.xiexiebang.com/groups/HRHD/page1
格式是AVI的 双语和中文字幕的混杂在一起|
第三篇：哈佛公开课 幸福 第一课 中英文对照字幕整理
Hi, good morning.It’s wonderful to be back here.各位，早上好。很高兴能回到这里。Wonderful to see you here.高兴见到你们。
I am teaching this class because I wish a class like this had been taught when I was sitting in your seat as an undergraduate here.我教授这门课是因为在我读本科阶段时非常希望能学习这样一门课程。
This does not mean it is a class you wish to be taught nor does it mean that it is the right class for you.可能这门课并不是你希望的那样也可能并不适合你。
But I hope to doing the next couple of lectures is giving you an idea what this class is about so that you can decide whether or not it is for you.但希望几堂课后，你能有个大概印象让你决定这门课程是否适合你。
I came here in 1992 and studied the computer science and concentrator.我1992年来到哈佛求学，一开始主修计算机科学。
And when I had I mini epiphany half way through my sophomore year.大二期间，突然顿悟了。
I realized that I was in a wonderful place with wonderful students around me, wonderful teachers.我意识到我身处让人神往大学校园周围都是出色的同学，优秀的导师。I was doing well academically.I was doing well in athletics.I was playing squash at that time.I was doing well socially.我成绩优异。擅长体育运动。那时壁垒打的不错。社交也游刃有余。
Everything was going well except for the fact that I was unhappy.And I didn’t understand why.一切都很顺利除了一点我不快乐。而且我不明白为什么。
It was then in a matter of moments that I decided that I had to find out why and become happier.也就是在那时我决定要找出原因变得快乐。
And that was when I switched my concentration from computer science to philosophy and psychology.于是我将研究方向从计算机科学转向了哲学及心理学。
With a single question: How can I become happier.目标只有一个:怎么让自己开心起来。Overtime I did become happier what contributed most to my happiness was when I encountered a new emerging field that time didn’t have the name that it has today.渐渐的，我的确变得更快乐了主要是因为我接触了一个新的领域，那时并未正式命名。But essentially research that falls under or within the field of positive psychology.但本质上属于积极心理学范畴。Positive psychology, studying it and applying the ideas to my life has made me significantly happier.研究积极心理学把其理念应用到生活中让我无比快乐。It continues to make me happier.而且这种快乐继续着。
And it was when I realized the impact that it had on me that I decided to share it with others.于是我决定将其与更多的人分享。
That’s when I decided that I wanted to be a teacher and teach in this field.选择教授这门学科。
So this is positive psychology, psychology 1504.这就是积极心理学，1504号心理学课程。And we’ll be exploring this new, relatively new and fascinating field.我们将一起探索这一全新相对新兴令人倾倒的领域。
And hopefully, we will be exploring more than the field ourselves.希望同时还能探索我们自己。
When I first taught this class that was back in 2002.我第一次开设这门课程是在2002年。I taught it at a seminar and had eight students.Two dropped out that left me with six.The year after, the class became slightly larger.I had over three hundred students.是以讨论会的形式，只有8名学生。两名退出了只剩我和其他六个人。一年后学生稍微多了点。有300多人参加。
And then third year when I taught it which was the last time.到了第三年，也就是上一次开课。
I had 850 students in the class, making it at that point the largest course at Harvard.有850名参加是当时哈佛大学人数最多的课程。
And that’s when the media became interested.Because they wanted to understand why.这引起了媒体的注意。因为他们想知道为什么。
They wanted to understand this phenomenon that here you have a class that’s larger than Introduction to Economics.How could that be？他们对这一奇特现象非常好奇竟然有比经济学导论更热门的课程。怎么可能呢？
So I was invited by the media for interviews whether it was newspapers, radio, television.于是我被请去参加各类媒体采访，报纸，广播，电视。
And I started to notice a pattern during those interviews.在这些采访中，我发现了一种有趣的模式。So I would walk into the interview.We would have the interview.我前去参加采访。进行采访。
And afterwards, the producer or the interviewer would walk me out.And say something to the effects of well, thank you Tal for the interview.结束后，制片人或主持人会送我出来。说些诸如Tal多谢你抽空参加采访。
But you know I expected you to be different.不过你跟我想象的不太一样的话。And I would ask, as nonchalant as I could of course.我漫不经心的问。
I didn’t really care but had to ask anyway “How different”.我无所谓，不过总得回应“有何不同？”
And they would say: Well, you know, we expected you to be more outgoing”.他们会说“这个嘛，我们会以为你很外向”。
Next interview, the end of the interview, same thing: Thank you for doing the interview”.下一次采访结束时仍是如此“多谢接受采访”。
“But you know Tal, I expected you to be different”.不过Tal，你跟我想象得不太一样。And once again, nonchalant of course so how different.又一次，我漫不经心地问有何不同。
And she would say: “Well you know, we expected you to be less, less introversit”.“这个嘛，我们没想到你会这么内向”。
Next interview, same thing “How different?” 下一次采访，仍是如此“有何不同？”。“Well, you know, more extroverted, more outgoing.” “这个嘛，更开朗，更外向”。Next interview, “Well, you know, less shy”.下一次采访，“这个嘛，太害羞了”。Coz I get very nervous in interviews.因为采访中我容易紧张。l Interview after interview, literally dozens.差不多有几十个采访。
More outgoing, more cheerful, less introverted, more extroverted.And on and on.每次都是好交际，更开朗，不含蓄，更外向诸如此类。But here the best one.最绝的一次。
So this is one of the local channels here around Boston.I was going to the interview.是波士顿一家地方台。我去参加采访。We had a quite long interview which I thought was actually pretty good.And at the end of the interview.聊了很多，我觉得进行得很不错。采访结束。
The interviewer is a very jolly guy.He walks me out and puts his hands on my shoulder.主持人是个开朗热情的男生。他送我出门，拍着我的肩说。
And says, ”Thank you very much for doing the interview.” And then the usual comes.“多谢接受我们采访。” 然后又是那句。
“But you know Tal, I expected you to be different.” “不过Tal，你跟我想象不太一样”。And I said, ”How different”.Just so you understand by this time, my self-esteem is short.我问，“有何不同”你要知道那时候，我已经完全被打击了。
But still with some resemblance of nonchalance I asked “How different”.不过我还是漫不经心地问有何不同。
And he looks at me and says: ”Well I don’t know Tal, I expected you to be taller.”.Taller? What?他看着我说：“我也说不上，Tal，我以为你会更高些”。更高些？什么？ Five seven, well ok five six and a half is not enough to teach happiness? 1米70……是1米69就不够格传授快乐吗？
And I thought about it, I thought about it a lot.The whole pattern from the beginning.我考虑了很久，仔细思量了。整件事从头到尾。
And I think I understand why they expected someone different.我似乎明白为什么他们期望不同了。
You see they had to explain to themselves as well as the audience.因为他们要说服自己说服观众。
How come this lecture is larger than the Introduction to Economics? 这门课怎么会比经济学导论更热门？
And the way to explain it must be that the teacher is very outgoing, extremely charismatic, very cheerful and extroverted and of course, tall.唯一的解释就是导师非常外向、充满领袖气质、乐观开朗，当然了，还很高。
Well, there is one L missing there, But…….Yeah, if only.可惜我的名字少了一个L，但是……。嗯……真可惜。
So the problem though is that they were looking in the wrong place for the explanation.所以问题是他们找答案找错了地方。In other words, they were looking at the messenger, what they needed to look at was the message.Now how do I know that?也就是说，他们不该关注信息传达者而应该关注信息本身。我怎么知道的呢？ You see because I see other positive psychology classes on other campuses around the country and around the world.因为我参与过其他大学积极心理学课遍及全国乃至全球。
There are over 200 campuses here in United States that teach positive psychology.美国有超过200所大学开设了本课程。
And almost every campus where this class is taught it’s either one of the or the largest class.It’s about the message.而且几乎其中所有院校，这门课都是参与人数最多的或者最多的之一。信息是关键。I see more and more organizations taking up positive psychology in their as consultant companies.越来越多的机构组织开设这门课，还有咨询公司。
Some of them the leading big consultant companies are taking it on.其中一些甚至是全球知名咨询公司。
More and more high schools are introducing positive psychology class.……Elementary schools are introducing it.越来越多的中学开始引入积极心理学……。小学也是。
The governments around the world are expressing interest in this new emerging field.Why? Because it works, because it really works.各国政府都对这一新领域表现出兴趣。为什么？因为它有效，因为它真正有效。
You see this whole realm of life flourishing on happiness, on well-being has been until recently dominated by the self-health movements.殷盛人生，快乐，幸福感这一整个领域在此之前一直被心理自助运动统治。
What do we have in the self-health movement? We have books that are very interesting that are very accessible.心理自助运动带来了什么？ 生动有趣通俗易懂的书。
We have speakers who are very outgoing very charismatic and tall attracting the masses into these workshops, seminars and lectures.But, there is a very big “but” here.热情外向的宣讲者颇具领袖气质且身材高大吸引大众参与他们的专题讨论讲座。但是，有一个大大的转折。
Many of these books, many of these workshops and seminars lack substance.Very often, overpromising and under-delivering.其中很多书籍讨论都缺少实质内容。通常都言过其实无法兑现。So there are five things you need to know to be happy.The three things to be the great leader.比如，快乐的五个关键。成功领袖的三个要素。
The one secret of success, happiness and a perfect love life.Overpromising, under-delivering.成功快乐完美爱情的唯一秘诀。夸大其词，效果甚微。On the other hand, we have academia.What do we have in the academia? We have a lot of rigor, a lot of substance.再来说说学术界。学术界给我们带来了什么？ 大量精确的实质内容。
We have datas analyzed, reanalyzed and meta-analyzed.Things that actually work, good stuff.数据被一而再再而三得反复分析。行之有效的好方法。
But, there is also a very big but here.Very few people read refereed academic journals.但是又有一个大大的转折。很少有人会阅读专业学术期刊。
I mean think about it: how many people outside this room of course have read the last twelve issues of the Journal of Personality and Social Psychology? 想想看，这间教室之外有多少人读过最近12期《个性与社会心理学》杂志？
Most people don’t even know what that means.大多数人甚至不知道那是什么东西。
The head of my PHD programs actually estimated the average academic journal article is read by seven people.我博士班的主任估算过学术期刊上的一篇论文平均只有7人阅读。
You know……And that includes the author’s mother.So you know I say half in jest but it’s actually really sad.这话……其中还包括作者的母亲。这话虽然是半开玩笑但其实很可悲。
Because… Certainly sad for me, as an academic.Because these things are good.因为……作为学者我觉得很可悲。因为这些论文都非常精彩。
They are important, these things make a difference, can even make more of a difference.But not accessible to most people.非常重要，能大有作为甚至不仅仅是作为。但是对大众来说晦涩难懂。
And this is where positive psychology comes in.And this is also where this class comes in.所以我们需要积极心理学。需要这门课程。
The explicit mandate of positive psychology as well as of this class is to create a bridge between Ivory tower and Main Street.积极心理学及本课程的宗旨非常明确就是在象牙塔及大众间构建桥梁。In other words, it is to bring the rigor, the substance, the empirical foundation, the science from academia and merge it with accessibility of the self-help or New Age movement.In a way the best of both worlds.换句话说就是要把严谨、实质、经验基础学术科学与自助或者新纪元运动的通俗易懂相结合。充分发挥两者所长。
And this explains the popularity of the field of positive psychology: Science that works.这也是积极心理学大受欢迎的原因：有用的科学。
This class will be taught in two levels.The first level it will be taught as any other class in psychology or any of the classes you’ve taken here.本课程将分为两个部分。第一部分会和其他心理学或者其他任何课程一样。You’ll be introduced here to studies, to research, to rigorous academic work.You’ll be writing paper, academic paper.You’ll be taking exams just like every other class.我将向你们介绍相关知识，调查研究，严谨的学术作品。需要你们撰写报告，学术论文。跟其他课程一样参加考试。
But then it will also be taught at the second level which is for every paper that you’ll read every paper that you’ll write, you’ll always be thinking.而教学内容的另一部分，你们读每一篇论文，写每一篇论文时都需要思考。
OK, so how can I take these ideas and apply them to my life? How can I apply them to my relationship? How can I apply them to my community? Two levels: The academic, Applied如何把这些理念运用到生活中去？运用到恋爱中去？运用到社交圈里去？就是这两个部分：学术与应用。
I did not just introduce whether it’s in the readings or in the lectures ideas just because they are interesting for the sake of the idea.无聊是论文还是讲座我不会因为某个理论有趣而去介绍它。
It is always an idea that is both rigorous and can be applied.Just a few words about housekeeping.而是因为这个理论严谨且能被应用。再唠叨几句题外话。
Some of the questions that I have already received from you before the class started.有几个问题课前就有人问我了。
So this unfortunately is the last time that I am teaching positive psychology or any other class for that matter at Harvard.不幸的是这学期将是我最后一次在哈佛开设积极心理学或其他课程。
Hopefully within two years, probably not next year but within two years there will be positive psychology class offered but I certainly cannot guarantee it.About feedback and questions.但愿两年内，明年可能性不大，但是两年内学校会再次开设积极心理学课程，但我无法保证。关于反馈与提问。If you have any questions, anything that’s not clear, if you agree or disagree with something.Email me or Email your TF(Teaching Fellow at Harvard, just like TA at other schools.)and we’ll always respond.如果你有任何问题或者不明白的地方，如果你同意或者反对什么观点，请给我或助教写邮件，我们一定会回复的。
Sometimes if the question is asked by enough people, we’ll respond to it publicly, always anonymously unless you specified specifically that your name can be mentioned.如果某个问题问的人数较多，我们会公开回答，当然一定是匿名的除非你特别注明可以提及你的名字。
But sometimes you may be listening to a lecture and then half way through it there is an emergency, there is something that you really have to ask, something that cannot wait.有时候讲座过程中突然有紧急情况，有什么非问不可的问题，无法等待。
In that case, please just put your hand up because it’s just like when you have to go to the bathroom, just can’t stop, and can’t wait.And when you gotta go, you gotta go.如果那样的话，请直接举手，因为就跟你要去厕所一样，无法忍耐，无法等待，要去就去。So we’ll take a positive psychology break for that.And just stop me half way through and I’ll answer any question.我们会为此进行积极心理休息。所以大可以打断我，我会回答任何问题。
All the power points, as well as the videos of the classes will be online;will be available within couple of days.所有幻灯片以及课程视频都会放在网上，课后几天就能下载。
Well, the power points will be available before say for the lecture it will be before so that you can use them in class.幻灯片其实课前就能下载，这样你们上课时就能用到。
The videos, unfortunately, cannot be made available before, we tried, could not figure it out.So it will be available within a day or two after.And the reason why they are up there.可惜视频不能提前提供，我们试过了但效果不好。所以会在课后一两天内放到网上。这样做的原因。
First of all, I do prefer that you attend lecture, I do prefer that you are physically here.You get things in the energy of the room with so many students so you wouldn’t just get from your computer.首先，我当然更希望你们出席课程，能出现在课堂上。和大家一起，在课堂的气氛中学习而不仅仅是对着电脑。
The reason why I do put them up is so that you have the opportunity if you want to see it again or if you have to miss a class.That’s perfectly fine.我之所以把资料放在网上是为了让你们可以重温或者学习错过的课程，这很正常。
And also because and this is also the reason why the power points are always available, I want you to be engaged in the material.另一个原因之所以提前提供幻灯片是因为我希望你们能充分理解材料。I want you to be engaged in whatever it is that we are discussing in class, not necessarily thinking about getting down every word that I say on paper, remembering everything, memorizing everything.充分参与课堂讨论而不是忙于记录我说的每一个字，记住每一个词，背诵每一句话。
I want you to take rather than passive notes of writing down what’s on the power point or every word that I say, I’d like you to take active notes.And that means being engaged with the material.我不希望你们被动地记录幻灯片上的内容或者我说的话而是要主动记录。也就是要充分理解材料。
For example, if you heard something and idea and you say:”Oh, that’s interesting”.Star it, write it down.Or “OK, I think I’ll start applying this”.Write it down.Or I want to tell my mom about this later.Or I want to talk to my roommates or my team about this idea.Write it down.比如如果你们听到某个理论觉得“挺有趣的”，标上星号，写下来，或者觉得“也许我可以应用这点”，那就写下来。或者跟我妈妈讲讲。或者跟我室友队友讲讲。那就写下来。
l Active note taking is opposed to passive note taking for two reasons.主动笔记与被动笔记有两方面不同。
First of all, as I said, this class is a class about making a difference in people’ lives.首先，正如我刚才说的这门课是关于如何改变生活。I would not be teaching the class just for its academic beauty although there is a lot of academic beauty in this field.我不会仅为了学术之美而教授此课虽然这一领域的确有许多美术之美。
So write down if you have an idea that you think you can apply.所以发现可以实际运用的就写下来。The second reason why we should that is because you’ll remember more.Better attention, better understanding of the material if you are actively engaged as opposed to just taking down passive notes.第二个原因是你会记住的更多。主动参与，集中注意，更好的理解材料而不是被动做笔记。Throughout the class starting next week we’ll take what I called “time-ins” as opposed to “time-outs”.It’s like a time-out在这整个课程中从下周开始我们将进行我所说的“练习时间”而不是“休息时间”。其实类似休息时间。
It’s the time where we stop the class and you look inward.这段时间我们会停止课程进行内省。And this is literally a time of silence in a class.I will stop for a minute or two.也就是在课堂上的安静片刻。我会停一两分钟。
And you will have a chance either to just stare at me or anyone else or think about what we’ve just discussed or have a guiding question that I will provide you that you’ll address during the class.你们可以盯着我或者周围人发呆或者思考一下之前讨论的内容或者解答我提出的提示问题。
The reason why I have time-ins, this is something that I am introducing this year for the first time;we didn’t have it last time.之所以进行练习时间，这是我今年新提出的，上学期没有。
It’s because over the last two years since I last taught it, I’ve done a lot work in the area of silence.因为上次课程结束后到现在的两年我做了大量关于安静的研究。
I’ve read a lot of research in this area about the importance of quiet times whether it’s in a class, in a lecture, whether it is at home, whether it is for a leader in the business, for relationship, for children starting from pre-schools.关于安静时刻的重要性，无论是课堂里，讲座里，还是家中，无论是公司领导，爱情关系甚至学龄前的儿童。
Now many of you, as you are going through these time-ins if you decide to take this class may think:”Well, is this what I’m paying 40000 dollars a year for?””To sit a class and be quiet?”.你们中很多人在经历练习时间时可能会疑惑：“我一年付四万美金就是为了这个？“”坐在教室里发呆？“。
First of all, it will only be a minute or two at a time maybe once or twice a lecture.But second, it is maybe the most important thing you’ll take from this class.The notion of embracing stillness.首先，每个人只有一两分钟，一堂课最多不超次两次。第二，这可能是你从本课程中学到的最重要的东西。即享受安静这一理念。
Let me read to you an excerpt from a study that was run by two MIT professors.我来读一段麻省理工两位教授的研究。You don’t need to remember or write down;this is just for your edification.So David Foster and Matthew Wilson, both of them from MIT.David Foster和Matthew Wilson不必背诵或记录，只是为了启发你们。教授都来自麻省理工大学。
Indeed the following study that I think confirms the importance of time-in, time to look inside.他们研究证实了练习时间的重要性，开始内省的时间。
What they did is they scanned the brains of rats while they were in a maze and after they went through the maze.And here’s what they found.他们在老鼠处在迷宫中及脱离迷宫后分别对它们进行了脑扫描。以下是他们的发现。
What the results suggest is that while there certainly is some record of your experience as it is occurring in other words when they doing the maze.实验结果表明，当某种经历正在进行时，即老鼠进行迷宫时。
The actual learning when you try to figure out:”what was important?”, ”what should I keep and throw away?”.That happens after the fact during periods of quiet wakeful introspection.真正的学习阶段是当你尝试分辨：“什么才是重要的？“，”什么舍弃什么保留。“。这些发生在经历之后进行安静的自省时。What they show was rats who went through the maze and went through the maze again and again learned far less than rats who took time aside chilled out a little bit after a maze had more margarita.他们的实验表明接连不断反复进入迷宫的老鼠比进行一次迷宫后稍事放松，来点小酒的老鼠学到的少得多。Experience, embrace stillness.This has implications and they showed implications to human beings as well.Not only those of the rat race, all human beings.经历，享受安静。这很能说明问题，对人类也一样。不仅仅是实验小白鼠，所有人类都是。
So what they say is that ”Replay might constitute a general mechanism of learning and memory”.Both learning, understanding as well as memory, retention.他们认为：“重现可能形成一种学习记忆机制“。包括学习，理解，记忆，保留。
When we reflect, when we replay the material, we are much more likely to retain, to remember what we have just been through.当我们思考时，我们重放素材时更容易保留，记住之前的经历。So the importance of time aside cannot be over-emphasized.所以休息时间的重要性不能被忽视。In his wonderful book of teaching, Parker Palmer—it’s called The Courage to Teach says the following.Parker Palmer在他的教学著作《教学的勇气》一书中提到了以下一段话。
well.语言不是教学的唯一媒介，安静同样可以进行教育。
Silence gives us a chance to reflect on what we have said and heard.安静让我们有机会反省我们所说所闻。In authentic education, silence is treated as a trustworthy matrix for the inner work students must do, a medium for learning of the deepest sort.Silence is something that is missing from our culture.在真正的教育中，安静为学生进行内省提供可靠环境，是一种最深层次的学习媒介。而安静恰恰是我们文化所缺失的。
I know that many of you have probably read Zen and the Art of Motorcycle Maintenance, Robert M Pirsig.He had a second book out, less well-known, called Lila(Lila: an Inquiry into Morals).很多人可能读过《万里任禅游》，作者Robert M Pirsig。还写过另一本书，没那么知名，叫《寻找莱拉》。And Lila is an anthropological study of Native Americans.这本书是对印第安人的人类学研究。What he does there is compare their culture to Americans’ from European ancestry.将他们的文化与美国传承的欧洲文化进行对比。
And one of the distinguishing characteristics between these two cultures is their approach were silence.What he found was when he went and sat around with Native Americans.They would sit around the fire and hang out for two three hours without saying a word.两种文化最突出的特点之一是印第安人崇尚安静。他发现与印第安人坐在一起。他们围坐在篝火边两三个小时一句话也没说。
ust sit around, look at another, smile, have a good time, introspect, just be there for hours.只是坐在那儿，互相看着，微笑，享受美好时光，内省，就这样几个小时。
While he points out that in our culture we feel very uncomfortable with the absence of words with the absence of sound or noise.他指出，在我们文化中沉默让人不适。
We have to fill up all the gaps.This is an important cultural difference.And we pay a price for this lack of stillness.我们试图打破沉默。这是一项重要的文化差异。我们为缺乏安静付出了代价。
A price that we’ll talk about a lot, when I talk about relationships, when I talk about virtue and morality, and when we talk about happiness and wellbeing in general.我们会重点讨论这一代价，涉及到恋爱，美德与道德以及快乐与幸福感。
Let me give a little bit background on positive psychology.下面介绍一下积极心理学的背景。How we came about and how this class came about.它是如何诞生的，这门课是如何诞生的。
In many ways, positive psychology is the brainchild, the product and the grandchild of humanistic psychology.从很多方面说，积极心理学是人本主义心理学的产物和衍生。
What we have in humanistic psychology is essentially a reaction to be existing psychology of the time.人本主义心理学本质上是对当时各种心理学派系的不同见解。
The founders, considered the founders of humanistic psychology in fact called it “the third force”.Why the third force?人本主义心理学的创始人称之为心理学上的“第三势力“。为什么是第三势力呢？ Because the first force was behaviorism, the work of Skinner(B.F.Skinner), the work of Waston(John B.Waston), the work of Thorndik(Edward Thorndik).This was the first force.因为第一势力是行为主义，代表人物有斯金纳、华生、桑代克。这是第一势力。
he second force was psychoanalysis.The work of Frued(Sigmund Frued), Jung(Carl Jung), Adler(Alfred Adler)to some extent.This was the second force.第二势力是精神分析学。创建者包括弗洛伊德，荣格以及阿德勒。这是第二势力。
And the third force, humanistic psychology came as a reaction to it.First It is a reaction to behaviorism.第三势力人本主义心理学作为对其的异议出现。首先是对行为主义的异议。
Behaviorism looks at the human entity at the person as basically a collection of behaviors as a box, like a billiard ball knocked around by reinforcements, by punishment, by reward.行为主义认为人的主体性，认为人是一个行为集体就像一只被击打而四处滚动的台球，被增强，被惩罚驱动。
And what humanistic psychology said was that we are much more than a billiard ball being knocked around.但是人本主义心理学说我们不只是被击打的台球。
We have spirit, we have a soul, we have cognitions and thoughts that matter.我们有精神，有灵魂，我们有重要的认知与思想。
It’s not just behavior that is important for understanding as well as improving life.不能只靠行为观察，改善人生。
And then psychoanalysis, the second force.然后是第二势力精神分析学。
The psychoanalysis is about basically understanding mostly through the subconscious that’s how you understand it, that’s how you improve the quality of life.There are defense mechanisms.精神分析学主要通过潜意识分析，它决定你的理解，决定如何改善生活。还有防卫机制。
There are biological instincts, neurosis, and if you understand these very often dark forces, were better able to deal with life, understand as well as improve the quality of life.人类本能论，神经症，如果你理解这些黑暗势力就能更好地处理生活，了解并改善生活。
Humanistic psychology says human beings are much more than that.人本主义心理学认为人类不止如此。
Much more than biological instincts, much more than neurosis.不仅仅是生理本能，不仅是神经症。Much more than the person who exists in a Newtonian reality like a billiard ball.不仅仅是牛顿学说世界里的台球。
We need to value much more the human being.We need to give much more dignity and freedom to the person.There was a problem.我们要重视人的本质。给予更多的自尊和自由。但有一个问题。The problem was humanistic psychology is said lacked the rigorous methodology.人本主义心理学缺少严谨的方法论。
While it brought in many wonderful ideas, talked about the study of well-being, talked about the study of optimism, of kindness, of morality, of virtue, of love, of relationships, of peak experiences, of self-actualization, of empathy.但它引入了许多精彩的理念，对于幸福感的研究，乐观主义的研究，善良，道德，美德，爱，两性关系，巅峰体验，自我实现，移情。
All these wonderful concepts that we’ll talk about throughout the semester.这些精彩的概念都会在本学期讨论。
It wasn’t as rigorous about its epistemology, about how we form ideas and how we learn.它的认识论并不严谨，如何形成理念，如何学习。
And that’s why, in many ways, largely not completely but largely more of into the self-health movements.所以在很多方面，大部分成为了自助运动。
Interesting ideas, good ideas, important ideas, certainly good intentions.But to some extent without the academic rigor.有趣，有益，重要的理念，意图当然是好的。但就某种程度上缺乏学术严谨性。And that’s why it lacked the impact on academic.That’s why we don’t have partly any humanistic psychology classes offered in universities today.There are very few still around.所以它在学术上影响很小。所以很少有大学开设人本主义心理学。几乎没有。
And this is why also a lot of it became the New Age essentially.所以本质上成为了新纪元运动。But still, it’s humanistic psychology that has in many ways fathered and mothered as we’ll see positive psychology.但是我们很快就会了解到，人本主义心理学孕育了积极心理学。
So let’s meet the grandparents.People like Rollo May, People like Carl Rogers.我们先见见祖父祖母。比如Rollo May和Carl Rogers。
And more than anyone, Abraham Maslow, was the Americans Psychological Association President, was professor just down the road here at Brandeis(Brandeis University).还有最著名的Abraham Maslow，曾是美国心理学会主席，布兰迪斯大学教授。
And he introduced this humanistic psychology in 1954.他于1954年提出了人本主义心理学。He wrote a chapter, called Toward the Positive Psychology.他写了一章，《为了积极心理学》。1954, In it he said we need to also research kindness, goodness, and happiness and optimism.In many ways it was way ahead of his time.1954年，他在其中写到，我们需要研究善良，美德，快乐与乐观。可以说这是超前于他时代的。Then if Maslow is the grandfather, then Karen Horney is the grandmother.Initially a psychoanalyst, trained through the works of Frued.如果说Maslow是祖父，那Karen Horney就是祖母了。她最初是精神分析学者学习弗洛伊德的理论。
She realized the focuses had been too much on the negative, on neurosis, on psychosis and said we also not only but also have to focus on what is working on human organism.意识到其过于注重消极面，神经症，精神病，她认为还必须关注影响人类生命体的东西。
We have to work and look at the fine qualities and cultivate those.Because part of being human is being those things as well.我们需要研究培养那些好的品质。因为它们也是我们的一部分。In many ways, brought about the movement toward humanistic psychology and through that—positive psychology.反而向人本主义靠近了，并由此产生了积极心理学。
Aaron Antonovsky, the third person I would consider the grandfather, brought in the idea of focusing on health.还有Aaron Antonovsky，第三位祖父级人物提出了关注健康的理念。
He has a new concept.Or he introduced a new concept.I’ am still here, don’t worry.他提出了一个新概念。或者说他引进了一个新概念。我还在，别担心。
He introduced a new concept, which he called, his own neologism: salutogenesis.他引进了一个新概念，他称之为，他个人创造的新词：健康本源学。
Salutogenesis: salute which is health;genesis which is origin.健康本源学由两部分组成，saluto健康，genesis起源。
The origin of health, and this was an alternative model, to be conventional ways model of pathologies.健康的起源这是病理学常规模型的替代模型。
So instead of just studying pathologies whether it’s in physical health or psychological health, we should also study the origin of health.也就是说除了研究病理学无论是生理健康还是心理健康还需要研究健康的起源。
In many ways that is what prevented medicine is about.这也是预防医学所关注的。
So this was not a novel idea back in 1970s when he introduced it.这在1970年是一个全新的理念。And we will talk a lot about Aaron Antonovsy.我们会仔细讨论Aaron Antonovsy。Now the parents.现在转到父辈。
Martin Seligman considered the father of the positive psychology network of scholars, started the field in 1998.Martin Seligman被认为是积极心理学之父与一群相关学者于1998年确立了这一领域。Like Maslow, he too, was the President of American Psychological Association.和马斯洛一样也是美国心理协会会长。And as his mandate, during his presidency he has two aims.他任职期间的首要任务是实现两个目标。The first aim—to make academic psychology more accessible.第一，让学院式心理学变得通俗。In other words, bridge Ivory Tower and Main Street.也就是说连接象牙塔与普罗大众。This was the first aim of his presidency.这是他任职期间的第一目标。
The second aim was introduce a positive psychology.第二是引进一个积极的心理学。
A psychology that will look at also things that work that were not just study depression, anxiety, schizophrenia and neurosis.需要着眼于有用的东西，不仅仅是研究抑郁、焦虑、精神分裂和神经症。A psychology a network of scholars who will focus on love, relationships, self-esteem, motivation, resilience and well-being.还需要关注爱、两性关系、自尊、动机、恢复以及幸福感。
And he introduced these ideas, and it’s all been literally uphill from then.他提出了这些理念从那时蓬勃发展起来。
Before Martin Seligman, this all happened in 1998 and we’ll talk about it a little bit more next week.在Martin Seligman之前都发生在1998年，下次我们会详谈。This all happened in 1998.这都诞生于1998年。
Long before 1998, our very own professor Ellen Langer did research in all these areas, bringing the humanistic spirit and combining it with the academic scientific rigor.而早在1998年前 Ellen Langer教授就已经研究了这些领域，将人本主义精神与学术科学严谨性结合。
We’ll be talking probably more than any other scholar about her work in this class.我们对她的讨论会比其他人多。
And another person from Harvard, one of the parents of positive psychology was Philip Stone, who passed away two years ago, yesterday.还有一位哈佛的教授，积极心理学的另一位父辈Philip Stone，两年前的昨天去世了。
Both Langer and Stone were my physicist advisors, introduced me to the field of positive psychology into this research.两位都是我的物理学导师带我进入了积极心理学领域的研究。
In 1998 when I had the first positive psychology summit, Professor Stone took me along with him.1998年我第一次参加积极心理学峰会，Stone教授带我同去。I was a graduate student.我那时在攻读硕士学位。
In 1999 he taught the first positive psychology class at Harvard, one of the first in the world.1999年他首次在哈佛开设了积极心理学课程，在全球范围内也是首批。I was his teaching fellow.A couple of years later, he taught it again.l Again, I was his teaching fellow.我是他的教研员。两年以后，他又重新开设了课程。我仍旧担任教研员。
And then when I graduated, he suggested I take over his class, and here we are today.So this is 1504.后来我毕业了，他提议我接手他的课程直到今天。这就是1504号心理学课程。
Let me give you a sense of … in the next half an hour and so, a sense of what you expect in this class.我再来讲……接下来的半个小时我会向你们介绍下这门课的内容。
The first thing is this class is not just about information;it is also explicitly about transformation.What do I mean by that?首先，这门课不只是传授信息而且关于如何变形，显而易见。这是什么意思？ You see most of education today is about information.l What is information? l So we have a container which is our mind.如今大多数教育都只是传达信息。什么是信息？ 比如，我们有一个容器，也就是我们的思想。
And information is about taking data, taking science, taking information and putting it inside the form.信息就是接收数据，接收科学，接收信息储存到容器里。
This is information.Now, when this form is filled, that’s when we are educated.这就是信息。等容器填满了，我们就毕业了。
More information, more data, better.Not enough.信息数据越多越好。这还不够。
Because it’s not just information that determines our well-being, our success, our-esteem, our motivational lever, the relationship and the quality of our relationships.因为信息无法决定我们的幸福感、我们的成功、自尊和动机水平、两性关系及其质量。
It’s much more than information.Transformation is about taking this form and changing it.光有信息还不够。变形则是把容器的形状改变。
Trans change;form shape, change the form.Trans即改变，Form This is transformation.即形状，改变形状。这就是变形。
This is distinction that I learned first from at the school Professor Robert Kegan who taught about this.这是Robert Kegan教授教我的第一区别。
Information in and of itself is not enough.Think about this example.接收信息关注信息本身是不够的。听听这个例子。
You go for an athletic meet;your aim is to get into the top three, to be a medalist.You come in number eight.你去参加运动会，目标是进入前三获得奖牌。但是只获得第八名。
What’s the analysis? What’s the interpretation?—Terrible!I just failed.You feel deflated, enervated.你会如何分析？你会如何解读？太糟糕了，我彻底失败了。你灰心丧气，感到无力。On the other hand, the exact same event.You came eight when you expected to be top three.但从另一个角度看，同样的比赛。你期望获得前三，但只得到第八。
You can interpret is as OK, so what have I learned? I need to work even harder.你可以解读为，我学到了什么？我还需要更努力的训练。
You become more energized, you learned from the experience.你会更有动力，从经验中学习。In other words, the same objective information which is “I got eighth, I expected top three”.The same information, very different interpretation.也就是说，同样的客观信息“我是第八名，我目标前三”。同样的信息，截然不同的解读。
One is disaster;the other interpretation is an opportunity.一个认为是灾难，另一个则当成机遇。One leads to loss of energy, the other one to increasing energy.一个让人失去动力，另一个增加动力。Or think about another very common example.还有一个很普遍的例子。
We know of many people around the world who seemingly have everything, who are doing well, who have more than they need, and yet they are unhappy.世界各地很多人似乎拥有了一切，人生顺利，生活富庶但仍然不快乐。
And then there are people around the world who have very little, and yet they never cease, never stop to celebrate life.而另一些人拥有的不多但从未中断，从未停止过享受人生。
And we have another way around as well, people who have everything and appreciate it and enjoy life.还有相反的情况，拥有一切的人充满感恩，享受生活。
And people who have very little and who see themselves as victim.生活窘迫的人觉得自己是受害者。In other words, it’s not just the information that goes in;it’s also the shape, the interpretation, the perception, the focus.也就是说，重要的不仅仅是获得了什么信息，还是有何形状，如何解读，如何理解，关注的重点。
And that is determined by the shape of the form.这就是由容器的形状所决定的。This is what I realized when I was an undergrad here.这是我在本科生阶段所认识到的。Seemingly, looking in from the outside, I had everything.表面上看，我拥有了一切。
lDoing well in sports, academics and socially, and yet my perception, my focus, my interpretation of life—not that great.体育运动，学术和社交都很成功，但是我对生命的理解、关注和解读并不正面。I wasn’t unhappy.我不快乐。The interpretation matters very often a lot more as we’ll see than the information that goes in.我们后面会讲，通常解读比信息更重要。
One of the sentences that I’ll repeat throughout the class is that happiness is much more contingent on our state of mind than our status or the state of our bank account.有一句话我会在课程中经常引用：“快乐由我们的精神状态而定而不是社会地位或银行存款”。And that’s where transformation comes in.所以需要变形。
And that’s why it’s so important for well-being.这对建立幸福感来说很重要。
What that will look like in practice is that we’ll cover not so much information.所以在我们实际操作时不会传达过多信息方面的东西。
We’ll uncover much more and I don’t mean that in the Berkeley(George Berkeley)sense of the word, I mean that in the academic sense of the word.In other words.而是挖掘更多东西，不是联想意义上的而是学术意义上的。也就是说。
What we’ll do is uncover potential that we have inside that we have inside of us all along, maybe we just didn’t see, or maybe it’s obscured by something or another.我们要挖掘自身潜能，这种潜能一直存在只是我们没有发现或者被其他东西掩盖了。
l We’ll uncover it so that we can utilize it, so that we can focus on it, so that we can perceive it.我们要发现利用它，以便关注它，以便理解它。
Here is a story just to illustrate it.So this is Michelangelo.我来讲一个故事说明吧。如米开朗基罗。One day he was asked by a journalist of his time.曾经有一个记者问他。
How did you create this most amazing masterpiece, David? 您是如何创造出《大卫》这件巨作的？ To which Michelangelo responded.米开朗基罗回答。
It was easy, I went to the quarry, I saw this huge piece of marble, and in it I was David.很简单，我去了一趟采石场，看见一块巨大的大理石，我在它身上看到了大卫。
All I need to do was to chip away the excess stone, to get rid of the marble that shouldn’t have been there.我只要凿去多余的石头，只留下有用的。
And when I got rid of this excess stone, there was David.凿去多余的石头之后，大卫就诞生了。Not obviously easier said than done.虽然说的比做的容易。
But this story captured the metaphor of what this class very much is about.但是这个故事捉住了这门课程精髓。It’s about chipping away the excess stone;it’s about getting rid of limitations, of barriers, whether it’s the fear of failure, something that we didn’t have as kids.即凿除多余石块，也就是摆脱限制，阻碍或者对失败的恐惧，这些东西并不是与生俱来的。
But today most people in our culture have it.但如今却出现在了大多数人身上。
It’s about chipping away perfectionism that is debilitating and often hurts us.要凿除削弱甚至伤害我们的完美主义。
It’s about chipping away our ability for success because maybe we are afraid of success.凿除成功的能力因为我们可能害怕成功。
Maybe we feel guilty about some of the things that we have in our life and that in turn limit us.可能我们对生命中一些东西感到内疚，这些都会反过来限制我们。
Maybe it’s about chipping away the limitations on our relationships in while we don’t thrive within them.也许甚至凿除两性关系中的限制，尤其是带来消极面的时候。This is what this class is mostly about.这些就是本课程的主要内容。
As Doro says:”Soul grows more by subtraction than by addition, by getting rid of these limitations, limitations that are preventing us from fulfilling our potential”.就像俗话说的那样：“做减法比做加法让灵魂成长得更快，减法包括除去那些阻碍我们发挥潜能的限制”。
Because our potential is in there in nature, we talk a lot about human nature.因为我们的潜能是天生的，我们关注人类本性。
It’s there whether it’s through God, whether it’s through evolution.是与生俱来的，无论是上帝赐予的，还是进化产生的。
We have a lot of potential that overtime with we fix stone of voices with being parts of our culture, that very often these limitations are put on top of us just like the excess stone.但是渐渐地受到外部文化压力，像多余石料一样，把我们禁锢起来了。
Lao Tzu, ”In pursuit of knowledge everyday something is acquired, in pursuit of wisdom, everyday something is dropped”.老子说过：“为学日益，为道日损”。
Knowledge is about information.Wisdom is about transformation.学即信息,道即变形。
I was recently interviewed for a newsletter on coaching before a large conference on the topic.And the interviewer asked me.我最近参加一次大型咨询业会议时接受了一家相关期刊的采访。采访者问我。So what tips, what tools can you give from positive psychology? 能给读者传授一些积极心理学建议吗？ So I talked about some of the greatest hits, the importance of gratitude, the importance of physical exercise.于是我谈到了一些热门话题，感恩的重要性，体育锻炼的重要性。I talked about the importance of spending time on our relationships, about taking time aside and simplifying and so on and so on.我谈到了花时间经营爱情的重要性，谈到了休息，简化等等。
And I was going through my long list.She stopped me and she said.我正滔滔不绝时。她打断了我说。l You know, Tal, this is all good.The importance of stuff, I know.l But readers already know that.谢谢，Tal，这些都不错。那些事情的重要性，我知道。但这些我们的读者都已经知道了。
I am looking for the Wow factor.Come on, surprise me.我想要的是轰动的因素能让我意外的东西。What can you tell our readers? 能否告诉我们的读者？
And I thought about this question for a minute, and I realized that there is no Wow.And I told her that.我想了一会这个问题然后意识到根本没有什么惊奇可言。我跟她这么说了。
You know if there is a wow, the wow is that there is no wow.That’s it.所谓的轰动之处就是没有轰动之处。就是这样。
Because the over-not-transformation emperor, the emperor of quick fixes has no clothes.因为没有经过转变，快速见效的说法都是皇帝的新衣。
It doesn’t exist;it’s over-promising and under-delivering.是不存在的，是过高的承诺和过低的兑现。l A life, a fulfilling life, a rich life includes ups and downs, includes pain and getting up again, includes failure and getting up again.生活，令人满意的生活，丰富的生活包括了起起落落，包括了痛苦和再次振作，包括失败和再次奋斗。
l It includes success and celebrating it, victories and losses, ups and downs as we will talk about next week.它包括了成功和庆祝成功，胜利与失败，起起和落落，我们下星期会讲到。
l It’s not about this one secret, one Wow to the good life.而不是关乎一个秘密，一个能让人过上幸福生活的令人惊奇的诀窍。
l And many of the things you will learn in the class, you’ve heard before.而你们将在本课程中学到的很多东西，都是你们之前听说过的。
l Probably nothing new to you.也许对你来说没有什么新鲜的内容。
l You already know it inside of you.在你内心深处你已经知道了。
l And you are going to say:”Well, it is common sense”.你会说“这是常识”。
l And yes, a lot of it is common sense.是的，很多都是常识。
l However, it is Voltaire once said:”Common sense is not that common”.但是伏尔泰曾经说过：“常识并非那么平常”。l And this especially applies to application.特别是应用于实际。
l So the aim of this class is to make common sense more common, especially in the real world application.所以本课程的目标是让常识更加平常，特别是应用到实际中。
l At the end of the class.在本课程结束时。
l Here’s what I am hoping for, at the end of the class, if you decide to take it at the end of the semester.我所希望的是，在本课程结束之时，如果你打算上这门课的话在本学期结束时。
l I don’t think—I am not expecting you to come and tell me.我不想，我不期待你跑过来告诉我。
l Wow, thank you for teaching me so many new things.谢谢你教给了这么多新东西。
l That’s what I am expecting.那不是我所期待的。
l I don’t think that is what will happen.我不认为那会发生。
l What I hope will happen is for you to come and say rather than “Thank you for teaching me” something you would say.我所希望发生的是你过来跟我说，不是说“谢谢你教了我”之类的话。
l “Thank you for reminding me of something that I’ve already known”.而是“谢谢提醒了我一些我熟知的事情”。
l And this is what this class is about.这就是本课程要做的。
l It’s constant reminder, twice a week.经常性的提醒，一周两次。
l Constant reminder of what you already know of what is inside you, the David that is inside you.经常提醒你们记起你们已知的东西，你们内心深处的东西，你们心中的大卫。
l And what this class will hopefully do is to help you chip away some of these limitations, whether it’s limitation, cognitive limitations that prevent you from seeing what already knew, emotional limitations that are preventing you from deriving the benefits of what you already know or behavioral limitations.本课程希望做到的是帮助你们凿掉一些束缚，不管是哪种束缚，是阻碍你认识已经熟知事物的认知束缚还是阻碍你从已经熟知事物中获取益处的情绪束缚抑或是行为束缚。
l The ABC affects behavior and cognition that we’ll talk about during the change week.基本要素是影响，行为和认知正是我们在改变周将要讨论。
l So I’m making common sense more common.我要让常识更平常。
l Information in and of itself is simply not enough.信息本身还不够。
l It’s not enough and what we need in addition to our information highway is a transformation highway.还不够，而我们除了信息高速公路外还需要转变高速公路。l Transformation highway or transformation back roads to come through the fast increasing pace because as we’ll talk about next time.转变高速公路还是转变乡村小道上来经历快速增长的步伐，因为我们就像下次课会说到的那样。
l Rates of depression are on the rise, rates of anxiety are on the rise, not just in this country, globally.抑郁率呈上升趋势，焦虑率呈上升趋势，不只是在这个国家，是全球化的现象。
l It’s literally global epidemic.简直就是全球传染病。
l And to deal with it, more information will just not do, just not enough.而为了应对它，更多的信息也并不够。
l Here is Archibald MacLeish.下面是Archibald MacLeish的话。
l He was a poet, was a Harvard professor.他生前是一位诗人，是哈佛的教授。
l What is wrong is not the greatest discoveries of science—information is always better than ignorance, no matter what information or what ignorance.错的不是科学的重大发现，有信息永远比无知强，不管是什么样信息和什么样无知。
l What is wrong is the belief behind the information, the belief that information will change the world, it won’t.错在于信息背后的信念，认为信息会改变世界的信念，但它不会。
l Just adding it and filling up our containers with more and more stuff, more and more information, more and more data.往我们的容器里增加装上越来越多的东西，越来越多的信息，越来越多的数据。
l It’s just not enough, we need more than that.还是不够，我们需要更多。
l This class will take a humanistic approach.本课程将采用一种人性的方法。
l Let me read you a quick excerpt by Abraham Maslow who talks about this approach.我来给你们读一小段Abraham Maslow的话。
l If one took a course or picked up a book on the psychology of learning, most of it, in my opinion, would be beside the point—that is, beside the “humanistic” point.如果有人上了一门关于心理学学习的课大部分内容在我看来是与重点无关的，也就是与人性无关。
l Most of it would present learning as the acquisition of associations of skills and capacities that are external and not intrinsic to the human character, to the human personality, to the person himself.大部分内容把学习展现为获得联想技能和能力，这些对于人的性格，人的个性，人本身来说只是外在的而并非本质的。
l External refers to information.外在指信息。
l Internal refers to the transformation, the changing of the form.内在指转变，形态的转变。l And when we talk about transformation, actually mean it quite literally—change of the form, changing of the brain as we’ll talk about.当我们谈到转变时实际上是非常字面的说法，形态的改变，大脑的改变，我们一会就谈到。
l We’ll talk about meditation for instance.比如我们会谈到冥想。
l We know our brain today can actually change through MRI studies since 1998.1998年后通过核磁共振研究我们知道大脑而已被改变。
l A new concept came up which is Neurogenesis or Neuroplasticity, meaning our brain actually changes and transforms.一个新的概念叫做神经形成或者神经可塑性，是指我们的大脑实际上会改变和转变。
l It changes its form throughout our life.在我们的一生中其形态都在改变。
l So I don’t just mean it metaphorically, I also very often mean it literally.所以我不只是在打比方，我也经常指的是字面意思。
l Abraham Maslow continues.继续Abraham Maslow的话。
l Humanistic philosophy offers a new conception of learning, of teaching and of education.人性的哲学衍生出关于学习，教学和教育的新概念。
l Stated simply, such a concept holds that the function of education, the goal of education, the human goal, the humanistic goal, the goal so far as human beings are concerned—is ultimately the “self-actualized” of a person, the becoming fully human, the development of the fullest height that the human species can stand up to or that the particular individual can come to.简单地说，这一概念认为教育的功能，教育的目标，人的目标，人性的目标，只要人还是被关注的目标——从根本上是一个人的自我实现，完全成为一个人，达到人类或者特定的某个个人能达到的最高高度。
l In a less technical way.通俗点讲。
l It is helping the person to become the best that he is able to become.就是帮助一个人成为最好的自己。
l And this was before the Ad came up for the army that “Be all you can be”.这些是军队的广告“做最好的自己”。
l This is what the class is about.这就是本课程所要讲的。
l It’s the humanistic approach.这就是人性的方法。
l It’s about fulfilling our potential, chipping away those limitations.关于实现我们的潜能，凿掉那些束缚。l Now to many of you this may sound naïve, idealistic.现在对于你们许多人这种方式似乎很天真，很理想主义。
l Naïve it is not, Idealistic it is.并不天真，但理想主义。
l And we’ll talk about and discuss the importance of idealism and maintaining idealism.我们会谈到和讨论理想主义和保守理想主义的重要性。
l If we are to introduce personal change, inter-personal change or community or society change.如果我们要介绍个人的改变，个人之间的改变，或群体与社会的改变的话。
l This class is not about providing answers concerning the good life and happiness.本课程不是提供关于美好生活和幸福的答案的。
l It is about identifying the right questions.是关于辨识正确的问题。
l Ask and ye shall your receive, say the Scripture.问过之后便会有收获，圣经如是说。
l This class is what I think education is all about which is that the quest for information and transformation must begin with the question.本课程就是我认为的教育的宗旨也就是对信息和转变的探索必须由一个问题开始。
l Quest, question.探索，问题。
l There is no coincidence that there is an etymological link between the two.这两者在词源上有所关联并非巧合。
l In this class we’ll be asking, you’ll be asked many questions, questions that as you’ll see, create reality.在本课程中，我们会问，你们会被问许多问题，你们将会看到那些问题创作了现实。
l We’ll talk about it already next time.我们下次会讲到。
l The importance of the questions you ask of yourselves first and foremost of your partner, of your students, of your parents, of your employees in the future, teammates and so on.那些你首先向你自己，然后问你的搭档，学生，父母，未来的雇员和同事提出的问题的重要性。
l Questions make a difference.问题十分重要。
l Peter Drucker, ”The most common source of mistake in management decisions is the emphasis on finding the right answer rather than the right question”.Peter Drucker说：“在管理决策最常见的错误来源是强调找到正确答案而非正确的问题”。
l Peter Drucker considered the most important management scholar of 20th century just recently passed away, saying the biggest mistake is not asking the right questions.Peter Drucker是20世纪最重要的管理学学者，最近刚刚去世，说最大的错误是没有问正确的问题。l As we’ll see next week, this is the biggest mistake in research potential;this is the biggest mistake in application.我们下次会看到，这也是在研究中潜在的最大的错误，这也是在应用中最大的错误。
l Not asking the right questions as well.没有问正确的问题。
l Whether it’s in managing organizations, whether it’s managing our lives.不论是在管理组织还是在管理我们的生活。
l Now, when I said that questions are important and answers matter less, I am not coming from a point of relativism.现在当我说问题重要而答案没那么重要时，我不是从相对论的观点来说的。
l I’m not a relativist, I think they are…….我不是相对论者，我认为他们……。
l To some questions definitive answers that are important to know.对于某些问题，知道决定性的答案很重要。
l However, what I’m saying is that it’s important, not less important to focus on questions when it comes to education.但是，我所说的是当提到教育时关注问题很重要，而不是较不重要。
l The educator, Neil Postman once said.教育家Neil Postman曾经说过。
l The kids enter schools as question marks and they leave as periods.孩子进校时像问号而毕业时像句号。
l My hope in this class is to bring up many more question marks than periods.我的希望是本课程培养的问号要比句号多。
l Once again, it’s about chipping away the excess stone because as kids.再一次，这是关于凿掉多余的石头。
l We are always asking questions, we are always curious.因为作为孩子，我们永远都在问问题，我们永远都很好奇。
l Let me show you a quick excerpt from a video of one of my favorite psychologists, actually the comedian Seinfeld.我来放一段我最喜爱的心理学家之一的录影，其次是喜剧演员宋飞。
l Here he is talking about…… 他要讲的是……
l We will watch a lot of excerpts throughout the semester.我们这个学期会看很多录影。
l Talking about what we were like as kids.如果像孩子一样我们会是怎样。
l So, the first couple of years I made my own costumes which of course sucked, the ghost, the hobo, then finally, the third year, begging the parents, I got the Superman Halloween costume, not surprisingly, Cardboard box, self-made top, mask included, remember the rubber band on the back of that mask? That was a quality item there, wasn’t it? 于是前两年，我自己做服装当然不怎么样，鬼啊，流浪汉啊，第三年终于求了爸妈，我得到了超人的万圣节服装，并不奇怪，纸盒箱，自己做的上衣，还有面具，还记得面具后面的橡皮筋吗？那可是个质量不错的玩意，不是吗。
l That was good for about 10 seconds before it snapped out of that cheap little staple they put it in there with.它可以坚持用10分钟之后就会从那个廉价订书钉里掉出来。
l You got to your first house, “Trick or…”, Snap!It broke, I don’t believe it.你去了第一个人家。“不给糖就……“啪嗒，橡皮筋断了，简直不敢相信。
l Wait up you guys.I gotta fix it!Hey, wait up!Wait up!你们等我一下，我能修好它，等我一下，等我一下。
l Kids don’t say “wait”.孩子们不说“等“。
l They say “wait up!Wait up!” 他们说等我一下，等我一下。
l Coz when you are little your life is up.因为当你还小的时候，你的生活都在上面。
l Your future is up, everything you want is up.你的未来在上面，你所要的一切都在上面。
l Wait up!Hold up!Shut up!等一下，举起来，闭嘴！
l Momma, clean up!Let me stay up!妈妈，打扫一下，让我晚点睡吧！
l Parents of course are just the opposite, everything is down.父母当然刚好相反，一切都在下面。
l Just calm down, slow down!冷静，慢一点！
l Come down here, sit down, put that down!给我冷静，坐下，把那个放下！
l So again this curiosity, this looking up.所以孩子们的这种好奇，这种寻找。
l This opening up is opposed to closing down that kids have.这种开放的心态是与封闭相反的。
l This notion, this is what I hope will happen in this class.我希望在本课程中会产生这种观念。
l The one real objective of education is to leave a man in the condition of continually asking questions.教育的真正目的是让一个人可以连续发问。
l So here is a longitudinal study that was done by John Carter.所以下面讲讲John Carter所作的纵向研究。
l John Carter, professor of leadership management of the business school across the river, came to Harvard in 1972, joined the faculty and started to follow Harvard class, MBA class of 1973 and followed them through 20years.John Carter是河对面的商学院的领导管理学教授，1972年来到哈佛做了老师并开始关注哈佛的课程，从1973年起一直关注了20年MBA课程。
l And what he was interested in was to find all the information he could about this class.他想尽可能收集所有关于这门课的信息。
l What he found 20years later, early 90s when this study ended was these students were extremely successful or ex-students were extremely successful, students were extremely successful.20年后，90年代初当这个研究结束时，他发现这些学生都极其成功，以前的学生都极其成功，学生们都极其成功。
l Very wealthy, having a lot of impact whether it’s on the organizations, on the community.非常有钱，有很大的影响力，不论是在组织上还是社会上。
l They did extremely well.他们都做得极其好。
l But within the large group of highly successful Harvard MBAs.但是在这群极其成功的哈佛MBA里。
l He found a small group that was extraordinary successful, more successful than the rest of group whether in terms of income whether in terms of impact whether in terms of overall quality of life.他发现有一部分人是格外成功的，比其他人要更成功，无论是在收入上还是在影响力上抑或是在总体生活质量上。
l Extraordinary successful, what he wanted to identify was why—what distinguishes this small group from the rest of the pack, very successful, but not quite as successful as that small group.格外的成功，他想弄明白其中的原因——这一小部分人和其他人有何分别，其他人也非常成功，但没有那一小组人那么成功。
l And he found two things.他只找出了两件事。
l It was not their IQs that made no difference whatsoever to their long-term success.不是他们的智商，智商对他们长期成功的因素没有影响。
l It was not where they came from, pre-MBA, what they did had nothing to do with it.不是他们在读MBA之前的出身，他们做的事和这一点关系都没有。
l Two and two things along mattered in terms of determining who will be the extraordinarily successful and the rest.只有两件事会决定谁会成为格外成功的人和其余的人上有关系。
l The first thing was the extraordinarily successful groups really believe in themselves, they thought they could do well.第一是那部分人真的相信自己，他们认为自己能做好。
l They were driven, they were motivated.他们有目的，他们有动力。l And we’ll talk about it in future lecture as belief it self-fulfilling prophecies.我们会在下一次课程讲到自我实现的预言。
l They thought ”I’m going to make it, I’m going to succeed”.他们认为我会做到，我会成功。
l That’s the first thing, the sense of the confidence.这是第一件事，自信。
l The second thing that he found was this group they were always asking questions—always asking questions.他发现的第二件事是这部分人一直在问问题，一直在问问题。
l Initially of their boss, later of their employees, of their partner, children, parents, friends.最初是问他们的老板，后来是问他们的雇员，他们的搭档，孩子，父母，朋友。
l They were always asking questions.他们一直在问问题。
l They were always at the state of curiosity.他们一直处于好奇的状态。
l Always looking up, opening up, wanting to understand the world the more.一直在寻找，有开放的心态，想要更加了解世界。
l They didn’t say ”Now I have my MBA, that’s it, I know enough”.他们没有说“我现在有了MBA学位，就行了，我知道的够多了”。
l They were life-long learners.他们是终身学习者。
l They were always asking questions.他们一直在问问题。
l These two distinguishing characteristics account for the difference between the extraordinarily successful and those who were successful.这两个区别性的特质导致了格外成功和成功的人之间的差别。
l The question that has guided me whether it’s in writing the book, whether it’s in creating this class, whether it’s first and foremost my personal life is what I call “the question of the question” which is how can we help ourselves and others, individuals, communities and society become happier.那个指引了我的问题，不论是写书还是开设这门课，还是被我所称的“问题的问题”就是我们如何能帮助自己和他人，个人，群体和社会变得更幸福。
l Note that it is not about helping ourselves and others become happier, it is about become happier.注意这不是关于帮助我们自己和他人变得幸福，而是关于变得更幸福。
l Why? Because many people ask me.为什么？因为很多人问我。
l So Tal, are you happy? 那么Tal，你幸福吗？ l And I can’t really answer that question;I don’t know what it means.我真的不能回答那个问题，我不知道那是什么意思。
l How do I determine whether or not I am happy? 我如何判断自己是否幸福？
l Is it compared to someone else? 是和别人比较？
l Is there a certain point beyond which I become happy? 是不是存在一个点，超过之后就变幸福了？
l Happiness is not a binary either or zero or one, either I’m happy or I’m unhappy.幸福不是二进制的非此即彼，0或1，要么幸福要么不幸福。
l Happiness resides on a continuum.幸福存在于一个连续统一体。
l So my answer to this question “am I happy?” 所以我对这个问题的回答——我幸福吗？
l Is today I’m happier than I was 15years ago when I started focusing on this pursuit.我今天是否比我15年前刚开始关注追求幸福时更幸福？
l 15years from now I certainly hope to be happier than I am today.15年后我当然希望自己能比今天幸福。
l Happiness is lifelong pursuit.幸福是终身的追求。
l Hopefully this class is part of that pursuit, but just part.希望本课程是这种追求的一部分，但只是一部分。
l You’ll not be happy at the end of class.你们不会在课程结束时幸福。
l Hopefully you’ll be happier.希望你们能比现在幸福。
l Cos many people sit here during the lectures on self-esteem, for example, or when we talk explicitly about happiness.因为很多人坐在这听有关自尊的讲座时，比如或者当我们明确地讨论幸福时。
l They say, ”Wait, do I have self-esteem?”.他们说，“等等，我的自尊心强吗？”。
l Thinking to themselves.他们自己想到。
l Do I have high self-esteem or low self-esteem? Irrelevant.我的自尊是较强的还是较弱的？
l Impossible to answer also.这也是没有意义，无法回答的。l The question is “how can I improve my self-esteem?, my healthy self-esteem, not narcissism of course”.问题是，我如何能提高我的自尊？我健康的自尊而当然不是自恋。
l How can I become happier? 我怎样才能变得幸福？
l That’s an important question.那是一个重要的问题。
l And this is the question of questions.这是问题的问题。
l This class is not a survey of positive psychology.本课程不是一个积极心理学的概论。
l If you want a survey on positive psychology.如果你想要关于积极心理学的概论。
l I can recommend some excellent textbooks.我可以推荐一些很不错的课本。
l Whether it’s by Lopez(Shane Lopez)or by Peterson(Chris Peterson).Lopez 或是Peterson的书。
l Great textbooks, There is also The Handbook of Positive Psychology which is a huge book with most what you want to know about this field.很不错的课本，还有一本积极心理学手册，一本很厚的书，里面有这个领域大多数你想知道的内容。
l You can also use it in self-defense, very useful in that respect.你也可以用它自卫，自卫非常管用。
l But a wonderful book, very well-written, very accessible in the spirit of positive psychology.但是很棒的书，写得非常好，让人很容易里面积极心理学。
l But this is not that, this is not the survey of positive psychology.但这里讲的不是那些，不是积极心理学概论。
l What it is is a selective exploration of the question of the questions.而是对问题中的问题的选择性探索。
l In that way, it is eclectic.从那个角度讲，它是折中的。
l My background is in psychology and philosophy.我的背景是心理学和哲学。
l I studied organizational behavior.我学了组织行为学。
l I worked as a consultant in business for a few years, still do some work there.我做过几年商业顾问，仍然还做一些这方面的工作。
l I worked in the field of education, doing a lot of work in field of education.我在教育领域工作过，在教育领域内做过很多工作。l And I take from all these areas.我从所有这些领域中吸取内容。
l I also draw on not just from positive psychology;I draw on clinical psychology in this class.我还不只是从积极心理学中吸取内容，我把临床心理学的内容融入这个课程中。
l I draw on cognitive psychology, social psychology and so on.我融入了认知心理学，社会心理学等等内容。
l It is eclectic class.这是一个折中的课程。
l Because my questions.因为我的问题。
l My guiding question was “what would contribute to happiness?”.我的引导性问题是什么会对幸福有贡献。
l And if something within psychopathology I thought could contribute to our wellbeing.如果我认为精神病理学的内容能对我们的幸福有贡献。
l I took that and used that.我会吸取并利用之。
l And if something from the field of consulting in organizational behavior could contribute that became part of the class as much as I could fit in of course in one semester.而如果一些有关组织行为学的咨询领域的东西有用的话，那也会成为本课程的一部分，只要能在一个学期内讲完。
l So the class is eclectic.所以本课程是折中的。
l The class is not cross-cultural.本课程不是跨文化交流。
l I will bring in ideas from eastern thought.我会引进一些东方思想的观点。
l I lived in Asia for a few years;I worked there, studied and continue to study the eastern philosophies and psychologies.我在亚洲住过几年，我在那工作，持续研究东方哲学和心理学。
l But my train primarily is in western psychology and the focus of the class will be that.但我的专业主要是在西方心理学上，而课程的重点将会是西方心理学。
l However that doesn’t mean that positive psychology doesn’t apply to people from different places in the world.但是那并不意味着积极心理学不适用于世界上其他地方的人。
l There was recently a meeting between senior scientists psychology from the west.最近有一场高资历科学家之间的会议，来自西方的心理学家。l People like Paul Ekman, Richard Davidson, some of the most important minds in the field of psychology, meeting with the DLLM and some of his monks.像Paul Ekman和Richard Davidson，这些在心理学领域内最重要的人物，和DLLM还有他的一些僧侣进行会谈。
l They were talking about the future of psychology, about the research, and how can you research meditation and so on.他们谈论了心理学的未来研究，还有如何进行冥想等等。
l And one of the things they were talking a lot about is the cultural difference.而他们谈论最多的话题之一就是文化差异。
l And when that came up, the DLLM suddenly seemed uneasy.当提到这个问题时，DLLM突然好像不舒服。
l And when Daniel Goleman who was writing about this whole event and it was hold in India asked him what’s wrong.当记录整个会议的Daniel Goleman，会议是在印度开的，问他怎么了。
l DLLM said that he was not comfortable with talking and emphasizing so much cultural difference.DLLM说他不是因为谈到并强调文化差异而不舒服。
l You can say many things about DLLM.对DLLM你可以有很多评价。
l One thing you cannon say about him is that he’s culturally insensitive.但你不能说他在文化方面不敏感。
l Arguably one of the most sensitive people alive.他可以说是还在世的最敏感的人之一。
l And yet he said we are focusing too much on cultural difference.然而他说，我们对文化差异的关注太多了。
l And he added not because there are no cultural differences.他补充道不是因为没有文化差异。
l Of course they are and they are important.当然有而且很重要。
l But there are many more similarities than differences.但文化共同性要比差异多。
l And we shouldn’t ignore those similarities.而我们不应该无视这些共同性。
l Daniel Goleman about the DLLM.Daniel Goleman如此评价DLLM。
l We were a little bit surprised by the DLLM’s seeming resistance to the notion of cultural differences.我们有点惊讶于DLLM这种表面上的对文化差异概念的抵触。l So I am willing to introduce these ideas but A because it is not my training and people who are focusing on cultural differences will do a much better job than I do.所以我想介绍这些观点，但是首先因为这不是我的专业，研究文化差异的人会比我做的更好。
l And second, because what I hope to look into is the universal, things are common across cultures.其次，因为我所希望研究的是普遍事物，不同文化中普遍的东西。
l So we’ll study research in this area but even more than that.所以我们会在这方面进行研究，但不只是这样。
l We’ll become even more particular than just talking about psychology in this part of the world.我们的讨论比这部分心理学更具体。
l We’ll study yourselves.我们将会研究你们自己。
l We are going to go that particular.我们会如此具体。
l Now why? When I put this class together, I didn’t think to myself.为什么？当我开这么课程时，我自己没有想过。
l OK, so what are the things that I need to introduce in order to please the participants in the class, the students? 好的，我需要介绍些什么东西以便能取悦课程的参与者，这些学生呢。
l That’ not what I thought.那不是我所想的。
l What I thought about was “what was the class that I would have wanted to take as an undergraduate here”? 我所想的是如果我是个本科生，会想上什么课？
l What would help me become happier if I were sitting there? 如果我坐在这，什么能让我更幸福？
l In other words, thinking from my perspective from very personal perspective.换言之，从我的观点，我非常个人的观点出发。
l In this class, I am going to encourage you.在我们的课上，我会鼓励你们。
l Of course you’ll look at research and read research about other people about large sample sizes.当然你们可以看和阅读关于别人的研究，有大量的样本。
l But I’m going to encourage you more than anything to look inside yourselves, to study yourselves.但最主要的，我会鼓励你们去看自己的内心，去研究自己。
l Whether it’s through response papers that will be due weekly starting in 2 weeks.无论是通过两周后开始的每周一次的课后论文。l Whether it’s in your final project that will be a presentation that you won’t have to give but you’ll have to write out.还是你们最后的演示作业，你们不用做演示但要写出来。
l A presentation about your favorite topic or the topic that matters most to you.关于你敢兴趣的话题或者对你来说最重要的话题。
l Whether it’s in sections that you’ll be talking about how I can apply these ideas to my life.还是关于如何能把这些观点应用于我的生活。
l The time-ins are about thinking about how can I take in the ideas and use them.联系时间时关于如何接受和利用一些观点。
l It’s about studying ourselves.是关于研究我们自己。
l Because as Carl Rogers says.因为正如Carl Rogers所说。
l What is most personal is most general.越是个人的东西越普遍。
l And as Maslow adds.正如Maslow所补充。
l We must remember that knowledge of one’s own deep nature is also simultaneously knowledge of human nature in general.我们必须记住对一个人深层本性的认识，同时也是对普遍人类本性的认识。
l When we understand ourselves better.当我们更了解自己时。
l When we identify ourselves.当我们认识到自己时。
l We are better able to identify with others.我们就更能认识他人。
l In fact, this is in many ways the source of empathy, of the healthy empathy.事实上，从许多方面说这是有益移情的来源。
l And there are some studies showing that people who know themselves, who study themselves, who are self-reflective display less egregious behavior, less immoral behavior toward others.有些研究表明了解自己的人、研究自己的人、反思自己的人对别人做出过分的事情、不道德的行为会相对较少。
l Behavior that would fall under say, racism.那种比如说种族歧视的行为。
l And it’s counter-intuitive to some extent.在一定程度上这是反直觉的。
l Wait, don’t you first need to study the other so that you can be more sensitive to others? 等等，你难道不要首先研究别人才能对别人更敏感吗?
l Yes, that too, but it’s not enough.是的，那也需要，不过还不够。l It’s important to also study ourselves.研究我们自己也很重要。
l Because when we see our deep nature.因为当我们看到自己的深层本性时。
l What we encounter there is actually part of the universal nature.我们看到的是部分普遍的本性。
l The similarities among us all, regardless of where we are from.我们所有人之间的共性，不管我们来自哪里。
l And this was what DLLM was talking about, not stop cross-culture, do it, important, but the same time, not ignore the self, not ignore the universal within each one of us.而这就是DLLM所说的，不是组织跨文化研究，去做吧，很重要，但同时，不要忽略自己，不要忽略我们每一个人身上的普遍性。
l C.S Lewis, “There is one thing and only one in the whole universe which we know about that we could learn from external observation, that one thing is ourselves”.C.S Lewis说，整个宇宙中有且只有一件我们知道我们可以从外部观察中学习到的事，那就是我们自己。
l We have, so to speak, inside information, we are in the know.我没有，可以说是，内在的信息，我们是知道的。
l Now there are of course biases when we study ourselves, which is why it’s not enough to just study the self.当我们研究自己时当然会有偏颇，这就是为什么只研究自己是不够的。
l It’s important to counter it, to add to it, academic work, studying others.要克服这个问题，把学术工作，研究他人融入进去很重要。
l That’s why we’ll do some research or study research as well as do some search, searching inside us.那就是为什么我们除了探究我们的内心外，也会做一些研究或者调查研究。
l Both are important.两者并重。
l We shouldn’t, just because there are biases and mistakes that potentially can be made.我们不应该只是因为会有潜在的偏颇和错误。
l It doesn’t mean we need to throw out the baby with the bath water and stop studying ourselves.这并不意味着我们要因噎废食，停止研究自己。
l So we’ll do that or rather you’ll do that probably more than any other class on campus.所以我们会，更准确地说是你们会这样做比学校里的其他课程做得更多。
l Finally this may be news to you.最后这个可能对你们来说有些新。
l But this is not English 10A or Math 55.但这不是10A号英语课和55号数学课。l Meaning you will not have to read as much as you will read for 10A or for a history class.就是说你不用像10A号课或者历史课那样做大量的阅读。
l And this class is not as difficult as Math 55 so you rest.也不像55号数学课一样难，所以你们可以轻松些。
l I’m sure there are some people here who took the class.我相信这有些人上过这门课。
l This class at the same time is about rigorous fun.本课程同时是一种严格的乐趣。
l Fun…Because it’s fun to study ourselves.乐趣……因为研究我们自己很有意思。
l Sometimes it hurts and sometimes we see that we may not like.有时会让我们受伤有时我们看到一些我们不愿意看到的东西。
l But overall it’s fun, it’s interesting.但总的来说还是有趣的，很有意思。
l And at the same time it’s rigorous, based on research.同时又是严格的，以研究为基础。
l Now many of the ideas that you’ll encounter in this class are very simple, very accessible, common sense.你们将在本课程中遇到的许多观点都很简单，很容易理解，常识。
l However they are simple, not simplistic.但它们是简单，不是过分简单化。
l And here is the difference.这两者是有区别的。
l Oliver Wendell Holmes, this court is attributed to him not 100% sure it’s this—said.Oliver Wendell Holmes，这个报告厅就是他捐建的，但不能完全确定是他所有的——说过。
l I would not give a fig for the simplicity on this side of complexity.我不会认为与复杂性一致的简单性是微不足道的。
l But I would give my life for the simplicity on the other side of complexity.但我会把我的一生用来研究与复杂性相对的简单性。
l What Holmes means here is that he doesn’t care about just simplicity, easy, off-the-cuff, whimsical ideas.Holmes这里的意思是他关心的不只是简单性、简单的、随意的、难以预料的想法。
l What he does care about through is the simplicity that comes after.而他所关心的是之后的简单性。
l We have chewed the idea after we have digested it, after we have thought about it.我们深思了这个观点在我们吸收了它之后，在我们考虑过它之后。
l Ideas that have been worked on.那些我们所研究的观点。l And if on the other side of complexity we can read simplicity and common sense, that’s great.而如果与复杂性相反，我们能看出简单性和常识，那就很好。
l That’s what he’s interested in.那是他所感兴趣的。
l That is also positive psychology researchers that we’ll discuss throughout the semester are interested in.那也是我们整个学期要讨论的积极心理学研究者所感兴趣的。
l The simplicity on the other side of complexity.与复杂性相对的简单性。
l And there is a very big difference between these two simplicities.这两种简单性之间有很大的区别。
l Even though on the face of it, they may at times look similar.尽管乍看起来，它们有时也许是相似的。
l What this class requires is a very different kind of effort.本课程需要的是一种非常不同的努力。
l A very different kind of effort to other class.与别的课程非常不同的努力。
l Again it doesn’t require the effort that you’ll need in 55 or in English 10A.又一次，它不需要你像55号课和10A号英语课那样的努力。
l The kind of effort that it does require is the effort of application, of applying into your life, of introducing behavioral actual change to your life.它所需要的努力是一种应用的努力，努力把它应用到你的生活里，努力把行为的实际改变带入你的生活。
l And before we go into some of the technicalities of the class such as syllabus.在我们开始讲本课程的一些细节比如教学大纲之前。
l I want to end with a story about Peter Drucker.我想先讲一个关于Peter Drucker的故事。
l Peter Drucker, who I quoted earlier, father of study of management in modern times.Peter Drucker，我之前引用过他的话，是现代管理学研究之父。
l Peter Drucker lived to the grand old age of 94, passed away just a couple of years ago.Peter Drucker享年94岁，是几年前过世的。
l Toward the end of his life while he was still 100% lucid.在他生命的最后，当他头脑还百分比清醒时。
l It was more difficult for him to be mobile and to go into organizations.活动和参加组织活动对他来说更加困难了。l So what he did was invite people who wanted consulting from him, wanted to learn from him to come to his home.于是他邀请想咨询他问题的人，想跟他学习的人来他家。
l And he had Presidents, Premier Ministers of countries.有国家总统，总理。
l He had CEOs of Fortune 500 companies coming spend the weekend with him.财富500强公司的CEO和他一起过周末。
l And on Friday, this was how we started with every session with every world leader.而在星期五，每一次聚会都是这样开始的，对每一个世界级领袖。
l Whether in business, whether in non-for-profit, whether in politics.无论是商界的，非盈利机构的，还是政界的。
l He would say to them the following.他都会对他们说如下的一番话。
l On Monday I don’t want you to call me up and then tell me how wonderful it was.星期一我不想听到你们说有多美好。
l Meaning how wonderful the weekend was.意思是这个周末有多好。
l On Monday I want you to call me up and tell me what you are doing differently.星期一我想听到你们跟我说，你们做了些什么改变。
l At the end of the semester or at the end of the lecture.在这个学期结束后或者在这个讲座结束之后。
l If you enjoyed it.如果你们喜欢它。
l By all means tell me that enjoyed it, that you had fun.务必告诉我你们喜欢，你们获得了乐趣。
l But more important, it is what you are doing differently.但更重要的是你们所做的改变是什么。
l How this has an impact on your life and that takes effort.这对你们的生活有怎样的影响而那需要我们的努力。
l We are going to spend a whole week talking just about change.我们将用一周的时间讲改变。
l Nothing directly related to positive psychology.和积极心理学一点直接的关系也没有。
l Just about change.只是讲改变。
l Because it is so difficult to change.因为改变是那么难。l Because we know most organizational change fails because we know more individual change fails.因为我们知道大多数组织上的改变都失败了，因为我们知道更多的个人改变失败了。
l Unless we introduce behavioral change along with our cognitive and emotional change.除非我们引入行为上的改变的同时引入认知上和情绪上的改变。
l Affect and cognitive is not enough, behavior has to be there as well.影响和认知还不够，还必须有行为。
l What you are doing differently.你所做的改变。
l To do things differently very often takes courage.经常用不同的方式做事需要勇气。
l Some of your response papers that you’ll hand in—None of them are graded, they are all just graded “passed/failed”.一些你们要交上来的课后论文，都不会被打分，都只会有“及格和不及格”。
l You’ll have to hand them in and then you’ll pass.你们必须交论文，然后你们就及格了。
l But some of them may be the most difficult papers that you’ve written here.但一些也许是你所写过的最困难的论文。
l For some they’ll be the easiest.有一些会是最简单的。
l And things will just flow out.很自然地就能写出来。
l That’s about introducing change.那就是关于引入改变。
l That’s about reflecting.那就是关于反思。
l That’s about taking time-in.那就是关于花时间接受。
l That’s about chipping away the excess stone.那就是关于凿掉多余的石头。
l And it can only be done through this kind of effort.而这只能通过这种努力而实现。
l So if you really want class to make a difference in your life, it’s up to you.所以如果你真的想通过这门课来改变生活，一切取决于你。
l I’m going to introduce to you the material.我将会给你们介绍材料。
l I’m going to introduce to you this wonderful new field of positive psychology.我将会给你们介绍这个积极心理学的精彩的新领域。
l What is up to you is to then take it and apply it.而取决于你们的就是接收并应用它。l I want to talk a little about the syllabus and the requirements.我想谈一下教学大纲及要求。
l And I’ll give you a little time for questions.我会给你们一点时间去问问题。
l But before I do that.但在这之前。
l I would also like to welcome.我也想对。
l I know that some of you are watching this from home to the extension school students.我知道你们中的有些人正在家里看这堂课，对进修学校的同学们表示欢迎。
l It’s wonderful to have you here.很高兴你们能听我的课。
l Do come and visit once a while.有空过来看看。
l And you’ll be working with obviously part of this class.而你们将显然参与到我们的课程中来。
l But also with Deb Levy who is the.但也可以找Deb Levy。
l They had teaching fellow for the extension school.他是进修学校的助教。
l They had teaching fellow for the FAS class is Sean Achor.Sean Achor是文理学院的助教。
l And I’d like just to invite him for just a few words.我想请他来说几句话。
l Just introduce himself to you.向你们做个自我介绍。
l And you’ll be introduced to other TFs we have.而你们会被介绍给我们的其他助教。
l We have an amazing team this year.我们今年有只很棒的团队。
l This is Sean.这就是Sean。
l Hey, good morning.大家早上好。
l Can you guys hear me? 能听到我吗？
l Can you hear me now? Great.现在能听到吗？很好。
l This is absolutely honored to be back teaching positive psychology again.能回来再次为积极心理学做助教非常荣幸。
l Tal is too humble.Tal 太谦虚了。l This is not only extraordinary that he is sharing his time with us.很荣幸他能给我们上课。
l But he’s actually moved here back.他还把家搬来了。
l Moved his family back from Israel for the entire semester.把家从以色列搬到这一整个学期。
l His wife and his two little children just so he can teach this class with us.包括他的妻子和他的两个孩子只是为了能和我们一起教这门课。
l And this is absolutely an extraordinary opportunity for us to share this moment with them.对我们来说能和他们一起共事是个极好的机会。
l And I’m really excited about it.我真的很激动。
l Last time we taught this class.上一次我们教这门课时。
l We did a survey to find out what types of people were sitting in this room.我们做了调查看看坐在这上课的都是什么类型的人。
l They are just like yourselves.他们就像你们一样。
l And find out why you’ll be taking this class.看看为什么你们会上这门课。
l Coz the comment that we get so often about this class is why would Harvard students possibly be unhappy? 因为我们得到的关于这门课的评价常常是为什么哈佛的学生会不幸福。
l What do they have to be unhappy about? 他们有什么可不快乐的？
l They thought everyone who’d be taking this class would be taking it because they are already really happy.他们认为每个上这门课的人会上这门课是因为他们已经很幸福了。
l And they want to study about how amazing they are.他们想研究自己到底有多棒。
l And they’d like to learn things that they can tell the roommates so clearly that laugh themselves.他们想学一些能明白告诉室友他们得意的东西。
l But it turns out actually over a third of people who took this class last year took the class because they felt depressed.但是结果是去年有超过三分之一的人选这门课是因为他们感觉抑郁。
l And they were trying to learn about the research about positive psychology.他们想学习积极心理学。l And another third because they wanted to learn more about optimism.还有三分之一是因为他们想学会乐观。
l Another third did it for completely different reasons.另外三分之一的原因则完全不同。
l I think, Additional third this year did it because Tal was on the Jon Stewart Daily Show.我想今年还有三分之一的人选这门课是因为Tal上了Jon Stewart的Daily Show。
l So I am absolutely thrilled about this class.我很喜欢这门课。
l They syllabus which Tal is about to tell you about is… Tal 要告诉你们的教学大纲是。
l Actually we learned a couple of other things about you guys.其实我们了解你们的一些其他事。
l Did you know that of people who take positive psychology 75% of you are officers of club? 你不知不知道选了积极心理学的人中有75%的人是俱乐部的干部。
l 35% of you are the highest ranking officers of club.35%是俱乐部的高层干部。
l Which means that you think there are about 2000 clubs at Harvard.这意味着你认为哈佛有大约2000个俱乐部。
l You are in club of three, and you happen to be the president.你在一个只有3个人的俱乐部里，又恰好是主席。
l We learned other reasons why you are not happy.我们了解到你们不快乐的其他原因。
l We learned that the average number of romantic relationships for people to take positive psychology in 4 years is between zero and one.我们了解到上积极心理学课的人在4年里恋爱次数的平均数在0和1之间。
l Zero and one.0和1之间。
l No, I don’t believe it, don’t leave.不！我不信，不要走。
l But that was before taking positive psychology class.—That was before taking the class.但那是在上积极心理学课之前——是在上课之前。
l We are going to test you afterwards.我们之后会调查一下你们。
l The average number of sexual partners is between zero and 0.5.性伴侣数目的平均数是在0到0.5之间。
l I have no idea what.5 sexual partners is.我实在不知道0.5个性伴侣是什么。l This class is going to be amazing.这门课程将会很棒。
l It was amazing in the past and Tal we actually have extraordinary teaching staff here with us.它过去就很棒，而且我们有一个很出色的教学团队。
l It’s a large teaching staff.很大的教学团队。
l And Tal has actually already given us home works.Tal 实际上已经给我们布置了作业。
l So the teachers are going to be learning not only the material you are doing and talk you about which the experts that.所以老师们不仅要学你们学的那些材料和你们讨论专业的内容。
l But learning how to be better teachers.还要学习如何成为更好的老师。
l He’s given us books to read.他给了我们要读的书。
l He’s actually given us assignment.他事实上给我们布置了任务。
l It’s a big extraordinary class in that sense.从那个意义上说这是个很特别的课程。
l In terms of the syllabus, it’s going to be online.至于教学大纲，网上会有。
l Tal just described now we’ve decided to go green.Tal说现在我们决定要环保。
l So no trees are in making of this class except the large auditorium made of wood.所以这门课程中不能使用树木制品，除了这个木制的大礼堂。
l Sections—we are going to try sections online next weekend.我们下周会在网上分组。
l So we are going to get the numbers on Wednesday.所以我们星期三会知道有多少分组。
l On following weekend we will be doing sectioning that gives you a very short of turnaround time.下个周末我们会做分组任务，给你们的周转时间就非常少了。
l But that way you can give me Monday to change your section if you need to which I hope you won’t.如果需要的话，你们可以在周一换组，虽然我不希望你们改。
l And sections will start the following week.分组会在下一个星期开始。
l Thank you very much, if you have any questions, sends me an email.非常感谢，如果还有什么问题，给我发邮件。
l OK, so… 好的，那么……
l I think I don’t need to explain to you.我想我不需要跟你们解释。l Why there is one lecture in the semester that I don’t teach and Sean will teach it.为什么这学期有一节课不是我教而是Sean教的。
l And that is the lecture on humor.而那节是讲幽默的。
l Figure out why yourselves.你们自己想想为什么。
l I do think you’ll have to walk and talk if you are teaching something.我确实认为如果你想教什么你就必须擅长。
l The syllabus.教学大纲。
l The class, is to introduce you to my thinking about the class is what I call it integrated class.本课程，是像你介绍我关于这门课程的想法的，是我所谓的整体的课程。
l What that means is that integrated vertically as well as horizontally.就是指纵向的整体和横向的整体。
l Vertically means that every class connected to the next class is connected to every class throughout the semester around a spiral.纵向意味着每一节课都和下一节课有关系，和整个学期内的每一节课都有关系，呈一个螺旋状。
l So what we’ll talk about next week.所以我们下周所讲的内容。
l We’ll revisit it again in lesson 7, lesson 17 and lesson 24.我们将在第7课，第17课和第24课里再回顾一遍。
l Everything is interconnected on the higher level on a spiral.所有内容在一个更高的水平上呈螺旋状互相联系。
l In other words will lead to deep understanding and hopefully assimilation of the material.换言之，会带来深刻的理解和我所希望的对材料的吸收。
l So it’s vertically interconnected.所以是纵向相互联系的。
l It’s also horizontally interconnected.同样也是横向相互联系的。
l That means every part of the class reinforces and influences the other part.就是说课程中的每一部分都强调并影响另一部分。
l The lectures, not enough, you’ll get a lot more in sections.上课还不够，你们在分组作业里面将收获更多。
l Sections are mandatory.分组作业是强制的。l You’ll do a lot of work in your sections very much related to your response papers.你们要在你们的分组里做大量和你课后论文相关的工作。
l That many students claim the most important part of the class.许多学生说这是本课程最重要的部分。
l Because that’s where you get the time-in.因为这样你们才有了练习时间。
l That’s when you really get to chip away.这个你们真正开始凿掉的时候。l Very much connected to the final project.和期末的大作业有很大的关系。
l The final project is a presentation that you’ll write out.期末作业是一个演示稿。
l You don’t actually give it but give it to a couple of friends just to get feedback.你们不用阵的做演示，但要向几个朋友演示以及获得反馈。
l Not graded on that part.那部分不计分。
l The final project is graded as a final paper but just what you hand in what you submit.期末作业是以期末论文计分的，但只是你们教上来的，你们提交的那份。
l And the reason why there is a final paper because the best way which is like a presentation.为什么写期末论文是因为像演示那样的最好的方式。
l Because the best way to learn is to teach.因为最好的学习方式是教。
l And you’ll be teaching these materials to other people—any material that you are interested in in your presentation.你们将把这些材料教给别人，任何在你的陈述中你所感兴趣的内容。
l So the readings very much connected and take you to the next level of understanding and assimilations.那么阅读非常有关系，会把你们带到理解和吸收的另一个水平的高度。
l So any questions before I finish up? Any questions from you? 在我讲完之前有问题吗？你们有什么要问的吗？
l Alright, so let me just say—one second finishing words.好了，那就让我说最后一秒钟结束语。
l I am very excited to be back here.对于能回到这里我感到非常激动。
l My families are very excited to be back here.我的家人对于回到这里也非常激动。
l Looking forward to a meaningful, pleasurable, enjoyable and happier semester with you.期望能和你们共度一个有意义的，愉快的，令人享受的和更加幸福的学期。 l Thank you.谢谢。
第四篇：哈佛大学公开课《幸福课》笔记(1-15讲)
第一讲 什么是积极心理学
哈佛1504号心理学课程：积极心理学(positive psychology)
在象牙塔及大众间构建桥梁。伏尔泰：常识并不平常。
积极心理学的背景：是人本主义心理学的产物和衍生。
心理学的三大派系：
第一势力是行为主义，认为人是一个行为集合。
第二势力是精神分析学，通过潜意识分析，决定如何改善生活。
第三势力是人本主义心理学，该理论认为不能只靠行为观察来改善人生，人是有精神、有灵魂的。人本主义缺乏学术严谨性，但引入了很多精彩的理念，比如对幸福感的研究，乐观主义，善良，道德，美德，爱，两性关系，巅峰体验，自我实现，移情等。
如何解读信息比关注信息更重要。
成功与非常成功的区别：后者更自信(自我实现)，且有好奇心(懂得找出问题，而不是找出答案)。
快乐是由我们的精神状态决定的，而不是取决于社会地位和银行存款。
感恩的重要性，体育锻炼的重要性，花时间经营爱情，休息，以及简化。
做减法比做加法让灵魂成长得更快。
罗丹心中的大卫。凿去多余的东西，凿掉束缚，摆脱限制与阻碍。
视频演示：
喜剧演员宋飞的栋笃笑（stand-up comedy）
孩子们总是在说wait up，stay up，而成年人总是在说calm down，put it down，sit down
1：10 帅哥助教sean出镜，他将教你们如何变身幽默达人。
第二讲 为什么要学习积极心理学
问题缔造现实：你的关注点影响你的认知。
心理学这一学科对于消极方面的研究，远比对于积极方面的研究成功，它向我们展示了人类的短处，他的缺点，他的过失，但很少谈到他的潜能，他的长处，他的实际愿望或精神高度，好象心理学自愿固步自封，让自己仅限于研究黑暗低劣的一半。21：1
《积极心理学手册》序言说：积极心理学的目标是促成一种变化。让心理学从只关注补救生活中最糟糕的事，到同时建立生活中最美好的事。
通过专注于研究有效的东西培养积极心态。
成功孩子的特质：适应力、意义感、自信、乐观。
举例：Marva Collins(推荐书目：Marva Collins' way)
培养健康的长期关系：种子说
种子是有潜力的，它会发芽开花结果，但必须有阳光的照耀，有水的灌溉，除去杂草和虫害，悉心照料。
没有人会来：
没有人会穿着闪亮铠甲把你到幸福家园，学生说，老师，可是你来了。老师说，我来，是为了告诉你，没有人会来。
第三讲 幸福是一种随机现象吗？
梭罗认为大多数人都活在沉默的压抑中中，而平克.弗洛伊德认为“人们在舒适地麻木”。
积极心理学本质上就是健康模型。->对应疾病模型
对疾病模型而言，最优水平是零，摆脱抑郁，免受伤害就好。
而健康模型，是要超越那种程度，兴奋起来，快乐起来，因为理想状态并不只是放松，而是创造性的紧张状态，其中还伴随着个人成长。
疾病模式的理念：你到不适，你病了，把病治好，你就会变得健康。
健康模式的理念：你病了，因为你不够健康，你没有去追求那些让你健康的东西，没做到自我实现，削弱了自身力量。－Abraham Maslow博士称之为“个人成长的失败”。
健康模型倡导培养能力，增强自身长处，建立强大的心理防御系统，增加心理免疫能力，让生活质量达到正值，并螺旋上升。
摆脱焦虑和忧郁并不意味着就能获得快乐，要培养积极性和个人优点，培育激情（热情所在），而非单纯的预防或躲避。
专注于自己的优点远比注重克服自己的缺点重要。
不再问“为什么有这么多人堕落？”，而是要问，“那些人是怎样取得成功的，即使成长环境恶劣？”
积极心理学运动提醒我们，这个领域已与过去不同，心理学不仅是对疾病，弱点和伤害进行研究，它也研究优点和美德，治疗不只是修复错误，同时也要塑造正确的东西。
第四讲 积极的环境能改变人
蝴蝶效应和六度分隔理论：
六度分隔理论：你和任何一个陌生人之间所间隔的人不会超过六个，也就是说，最多通过六个人你就能够认识任何一个陌生人。这就是六度分割理论，也叫小世界理论。
蝴蝶效应：指在一个动力系统中，初始条件下微小的变化能带动整个系统的长期的巨大的连锁反应。这是一种混沌现象。蝴蝶在热带轻轻扇动一下翅膀，遥远的国家就可能造成一场飓风。
指数函数的本质：
笑是可以传染的。(Tal博士第二次提到电影《让爱传出去》)
基础幸福水平：
除了一些极端情况，超出本质需要后的一切对我们幸福水平的影响微乎其微。
我们所要做的是通过正确的方法，提高自己的基础幸福水平。
没有过高的或过低的期望，只有正确的和错误的期望。不能奢望通过提高或降低期望值来得到快乐或幸福。正确的期望是相信内在的改变，改变认知心境，而不是外界信息和外界成功。
世界上只有两种人可以保持水平如一的快乐：精神病人和死人。
★准许为人：
准许自已为人，无条件接受自己。
情绪是无法改变的，重要的是要对现实。
认同痛苦的情绪和美好情绪一样都是人性的组成，一如物理世界的万有引力，是一个现实存在，我们越早接受越好，学习幸福课之后并不是说你就不会再感受到痛苦的情绪，只是你的心理免疫系统会变得更强。
极其快乐的人和极其不快乐的人的区别不是在于一个会伤心、难过、焦虑或抑郁，而另一个不会。两类人都会，区别在于他们能够多么迅速，多么快速地从痛苦情绪中恢复过来。
宣言：“主啊！请赐我以勇气，去改变我能够改变的事情；请赐我以宁静，去接受我不能改变的事情；请赐我以智慧，去认识这两者的差异。”
课程最后10分钟：冥想练习。
第五讲 环境的力量
幸福是人生追求的最终目标。
五个前提：
1.消极情绪令我们的意识和情感变得狭隘，积极心理能拓展我们的思维、视野，使我们有更多的创造力。(恶性循环和良性循环)
2.no pains no gains是错误的。
3.帮助别人就是帮助自己。
4.幸福的最佳方式是传播自己的幸福。
5.信念是自我实现预言。
甘地：Be the change you want to see in the world。
->人们会追随你的做法，而不是你的说法。
梦想英里的故事：打破精神束缚的堡垒。
皮格马利翁效应：心理暗示的力量与期待效应。
从众心理和米尔格拉姆实验(权力服从研究)：情景与权力的力量
情境的影响力：角色沉浸。
哈佛大学的心理学家Ellen Langer 于1959年做所“逆时针”研究报告。
相关介绍：
兰格博士的著作《逆时针》：http://book.douban.com/subject/6082124/
根据兰格博士
原
型
拍
摄的电
影
《http://news.xwhb.com/news/system/2009/11/21/010073984.shtml
本周任务：多做5件好事
Counter
Clockwise
》第六讲 乐观主义
影射：是指在我们的意识或潜意识中植入一粒种子，一种信念，一个词或一幅画面，以及如何对我们行为产生影响。
影射的力量，帮你创造积极的环境，有助于成长，获得成功与产生幸福感。
Tal博士喜欢的名言：
耐心和坚持总能奇迹般地扫除困难和障碍。－亚当斯总统
推动人类进步的重任，不能等待完人来完成。－乔治.艾略特
在深冬里，我终于发现在心里有一个不败的夏天。－加缪
如果一个人能昂首挺胸地朝着梦想前进，努力与实现他想象的生活，他会与成功不期而遇。－梭罗
Tal博士推荐的书：《秘密》、《思考的力量》
成功的秘密就是，所谓的吸引力法则，你的生活是被你吸引过来。
冰山理论：当你度量某种现象时，就是在改变这种现象。
某种意义上我们的精神的确能创造现实，但这不是全部，我们创造了现实，还会受到外界或内在的影响，如果你相信自己成功，那么成功的可能性就会变大，但离不开刻苦勤奋与坚持不懈，而且失败避免不了，你要从失败中学习，所以这只是等式的一半。不能抹杀勤奋工作，坚韧不拔和失败的作用，它们也是成功、幸福、完满人生的必要组成部分。
17：52 苏格兰皇家银行广告：语言不如行动。(吸引力法则的局限性)
自我效能感影响人们生活选择，动机水平，机能的质量，对逆境的适应力，对压力和沮丧的抵抗力。这些能力是可以习得的，可以锻炼，可以慢慢培养，成功取决于你坚信自己能取得成功的程度。
我相信，所以我会成功。我相信，所以我会加倍努力。乐观增强了适应力水平。
精神力量的两个机制：1.动力。2.相合性。
一致性或相合性的概念。我们每个人对世界都存在心理基模，世界应该怎么样，会怎么样，是怎么样。内部和外部两个因素共同作用是关键。我们的精神喜欢两者合一，要么改变外部现实，要么改变自我思维以符合外部现实。
自我觉知理论：评价自己的方式和评价看待他人的方式是同样的。
重建一致性的四种形式：
1.更新基模。2.忽视或抛弃外在信息。3.主动验证。4.创造新的现实。
积极人生的三种素质：乐观、热情、勤奋。
真正的自尊水平的提升：去面对，而非逃避，去面对意味着把自己置身于风险线上，不是要你在恐慌时冒险，而是在你放松时放手一搏，去承担失败的风险，去解决，去处理，去面对那些对你来说重要的事情，参加戏剧试演，讨论时说出未曾表述出的观点，去你十分想去，却从没去过的地方，去尝试。学习失败，从失败中学习。
最成功的科学家也是失败次数最多的。爱迪生在研究电灯失败了5000次之后说：我没有失败，我成功证明了5000种不可行的方法。
第七讲 逆境还是机遇
如何变得更加乐观：
乐观是指诠释方式，而不是盲目地自我感觉良好的方式。
三个方法：第一，采取行动，尽管去做，把自己置于风险之上。第二，想像力。形象化的力量。第三，认知疗法。
第一个技巧：行动。
要有坚定的信念，反对“自尊运动”，或反对被称为“感觉良好运动”，积极的言论和积极的肯定不能代替积极的行动。
允许自己失败，就象疾病，我们的身体通过失败获得免疫力，在心理层面也相同。
@“勇于冒险或许会一时失足，却步不前则会迷失自我。”
第二个技巧：想像成功。
形象化背后的原理：当我们看着某样东西时，大脑中的某些神经元会激活，当你看不见却想像这样东西时，大脑中相同的神经元也会激活，大脑无法区别真实的事物和想像的事物，这也解释了为什么梦境会那么生动。对大脑而言，我们的想像与真实并没有区别。为大脑模拟一种情境，大脑对行为的一致性就会实现它。
思想是一个模拟器，不仅要想像结果，还要想像过程。本周作业。
马丁路德金《我有一个梦想》演讲节选。利用感官，创造了一幅成功的画面。
第三个技巧：认知疗法。
认知疗法已经被成功运用四十多年，它的基本前提是思想驱动情感，事件-评估-思想-情感，然后导致行动。认知疗法认为如果我们想改变情感，我们要干预的是评估和想法层面。
认知疗法的概要：三个M。
在行动之前先问自己：我在评估层面或想法方面哪里歪曲了事实，导致了某些不必要的消极情绪。
三个M指的是非理性想法的三个陷阱：
第一是放大。夸大发生的事情，归纳过度。全有或全无的态度，把失败小题大做，而不是把失败当成机遇，一个跳板。
第二是极小化。隧道视野，只关注极狭小的一部分。我们的评估的重要性和威力是怎样决定或甚至毁掉本该是一件值得庆祝的事。
第三是虚构或捏造。不理性的个人化，选取一种情绪，把它当成现实，而不是把情感只当做情感。
我们不能创造所有遇到的事情，重要的是我们怎样对待它们，评估它们，这些评估会成为自我实现预言。扩大和构造现象取决于我们自身。
关注：专注创造现实。
幸福更依赖于我们思想状态，依赖于我们选择关注什么。我们问的问题决定我们的现实。
@对不同思想而言，世界既是天堂，又是地狱。-爱默生
@事情没有好坏之分，只是思想使然。-莎士比亚
《深夜在加油站遇到苏格拉底》：花生酱和果冻三明治的故事。
消极者和积极者原型对比： 消极者总是专注于不成功的事情，消极者甚至能在天堂找到缺陷。消极者用柠檬汁做柠檬。在困境里看到的困难。
积极者专注于成功的事情，在每朵乌云上找到金边。乐观者用柠檬做柠檬汁。在困境里看到的是机会。
我们不仅要专注于积极面，更要专注于现实。
Tal教授喜欢的一首诗：是不是很奇怪，王子和国王，在木屑圈子里跳来跳去的小丑，一如你的我凡人，怎么会是永恒的打造者？人人都拿到了一份规则表，一大块不成形的东西，一袋工具，在生命流逝之前，人人都必须雕出一块绊脚石，或是一块垫脚石。
Tal教授有注意力缺陷障碍症，他说：这让我可以专注于自己喜欢的东西，这很棒，我很幸运。
第八讲 感激
著名的修女实验：
1932年，178名修女写下自己的短小传记，她们平均只有22岁。根据传记的内容，研究人员把她们分成四组：最积极组、最不积极组、比较积极组、比较不积极组。
在她们85岁时，最积极组里有90%的人活着，最不积极组里有34%。
到了她们94岁时，最积极组里有54的人活着，最不积极组里只剩11%。
最积极的修女传记：上帝为我的人生开了一个好头，他恩赐我生命以无尽的价值，过去一年我在圣母学院受训，这一年我过得很快乐，现在我热切地接过圣母的圣衣，接受主无上的爱。
一、为什么乐观主义者少。
1、媒体：媒体专注于负面新闻，突出事件的某个方面，象一面放大镜，而不是眼镜。放大消极，缩小积极，给我们造成认知扭曲。
2、人类的适应性：人类的适应性是为了更好的生存，同时也带来对习以为常的事情麻木无感受的负面效应。
二、如何改变。
感激：appreciate。重视其价值，认同我们身边的人，或世界中最好的一面，肯定过去和现在的优点和潜力，感激那些为生物赐予生命、健康、活力和优点的事物。
它有两个层面的意思，一是感激，二是增值。即：你所专注的事物会升值。
培养感恩的习惯，审视平凡的一天，学习做生活的鉴赏家。
我们一定要等外界发生一些异常的悲剧后我们才开始感激习以为常的东西吗。why wait?
每晚写五件感激的事情。——变化记录所感激事情，用心、并图像化。
Tal教授分享外婆的真实故事：奥斯威辛集中营的幸存者，体重一度只有26公斤，外公初遇外婆时，她弯着腰，头发还没长出来，他看到她那一双骄傲的眼睛，他爱上了她。她一生生了三个死产儿，但她仍感激这个世界。－外婆是最有资格说“这个世界真的很美好”的人。
第九讲 改变
感激就定义而言，就是不以某事为理所当然。
感激修习：
1、写下每天感激的事情。
2、表达感激：认真思考所要感谢的事情—写感谢信—拜访或电话，读给对方听。（本周作业）
越战老兵PTSD症与大屠杀幸存者PTSD症比例的案例分析：
越战老兵缺乏有效的心理治疗干预形式：比如对痛苦的分析、与朋友谈论分享等。
几条格言：
*感激是美德之源。
*美好的东西不知道欣赏就会贬值。
*海伦.凯勒的一段话：善用你的眼睛吧，假如明天你将遭到失明的灾难。聆听乐曲的妙音，鸟儿的歌唱，管弦乐队的雄浑而铿锵有力的曲调吧，假如明天你将遭到耳聋的厄运。抚摸每一件你想要抚摸的物品吧，假如明天你的触觉将会衰退。嗅闻所有鲜花的芳香，品尝每一口佳肴吧，假如明天你再不能嗅闻品尝。人啊！为什么总要等到失去了才后悔莫及呢!
改变：
大脑通道与神经可塑性理论：神经可以自我巩固，而反复巩固形成习惯，Tal教授称之为“刻成槽”。
比如打网球，学乐器，经过几千次的挥竿与弹奏，大脑区域通道会越来越厚，越来越宽，直至形成习惯。
要利用神经可塑性和神经形成，改变自己的大脑通道。
形成消极思维通道的人会不断寻找自我缺陷。
两种改变：
1、渐变式：一点点凿去多余的石头。
2、突变式：象砸石头，但需要做很多准备工作，比如，你需要很多力气去挥大锤，还要有力气砸下去。
第十讲 如何去改变
在改变之前，需要认真思考两个问题：
1、想不想改变。
2、能改变什么，不能改变什么。
面对现实不等于盲目乐观，要学会识别需要保留和需要抛弃的品格，不能把婴儿和洗澡水一起倒掉。
信奉“没有痛苦，就没有收获”是一个误区。
心理学中的ABC理论：
A代表情感、情绪，B代表行为、行动，C代表认知、思维。
影响快乐指数差异的三要素：
1、遗传排列：生来就具有特定快乐和健康倾向的体质，这个因素占50%。
2、外部环境：占10%。
3、意向活动：一个人的所做、做为、所想，我们对世界的诠释和我们所关注的焦点。占40%。
1）渐进式改变：专注力—冥想—改变思维和大脑。
对专注力的培养可以引领我们发现身心舒缓、自身宁静和洞察力的最高深的境界，通往这个境界的途径就在你的体内、脑中，和你自己的呼吸里。
坚持8周日常冥想，改变大脑通道，增强对负面力量的免疫力
2）突变式改变：
一种是PTSD，消极式的休克疗法。创伤后的改变，会多关注事情的益处。
另一种是马斯洛高峰体验假设说，喜悦式的休克疗法。来自深度美学体验。
增加高峰体验的方法: 全然为人，接受情绪，消解对负面情绪的反应，而不是抵触。所有积极和痛苦的情绪都流动于同一条情绪通路，尽情开启大脑通路，不要有所阻滞。
两种高峰体验后通路方法：
1、画面重演，巩固神经通路，只描述经历，而不必去分析。
2、采取行动。
一致性原理：态度影响行为，行为影响态度。
脸部回馈假说vs身体回馈假说。有时你的是微笑的源泉，但有时你的微笑也可以成为欢乐的源泉。
Tal教授的粉恤时装秀，这一刻几乎令人爱上他。
*从幼时的“男孩不哭”的传统教育，到成年后允许自己在情绪渲泄中流露出女性化的一面，允许自己有适度的不适。
第十一讲 养成良好习惯
人的状态区：舒适区—最佳不适区（拉伸区）—恐慌区。
处于最佳不适区是最健康的状态。保持适度紧张，每天适度拉伸。
自律：
关于自律的研究成果：你现有的自律不会有所增加，而更多的自律也并不那么重要。
巧克力脆饼组和甜菜根组的对照试验：巧克力脆饼组反而不能更多的坚持。
结论：我们都只有限量的自律，问题是我们把它用在哪。
新年计划是自律，而刷牙是例行公事。
建立例行公事需要定义精确的行为，并在特定的时间执行它们，以深深扎根的价值观为动力。
现代社会相互冲突的需求中，个人的价值观非常重要。
保持例行公事只需要少量自律，建立例行公事需要大量自律。
转变：是从建立，到保持的转变。
诀窍：每三十天内不要建立超过两件例行公事。－不能过度消耗自律，“逐渐的改变好过雄心勃勃的失败”。
实验案例：同卵双胞胎对童年阴影不同的诠释，导致了不同的人生。
休息对创造力的作用：人需要孵化阶段，潜移默化、顿悟、灵光乍现。
第十二讲 写日记
一、写日记：一种简便有效的干预方式。准许自己为人，释放感情，放开心胸。
精神本源说：
1.理解能力。我理解这个世界、事件、困难。
2.管理能力。我可以处理得很好，我能够处理突如其来的困难。
3.能够产生关联性的意义。困难的出现不是毫无意义的，我可以从中学到很多东西，可以学习如何在事情发生后用最好的方法解决。
这三点都能在日记中反应出来，这便是一个认知的过程。
一种整体适应性包括三个方面：
1.在生命中个体感受到来自内外部环境的压力，是明确、具体、可预测的（即领悟性）
2.个体感受应对内外部环境压力所需资源是充分的，是可利用的（即可控性）。
3.个体感受到来自内外部环境的压力具有挑战性，值得花时间和精力应对。
二、设定目标：目标令人专注，使人更具适应力。
目标的作用：以未来为导向，享受当下。
自我和谐的目标要融合个人兴趣和价值观，是想做，而不是必须做。
Tal教授的老师的忠告：找出你能做的事，再从中找出你想做的事，从你想做的事里找出你最想做的事，然后开始做。
人生短得完成不了我必须做的事，人生的长度仅够我完成我想做的事。－越早开始我们想做的事越好。
分享视频：电影《死亡诗社》片段：时不我待，抓紧时间，做你想做的事。
第十三讲 面对压力
自我和谐：
第一、制定自我和谐的目标可以让我们更快乐，因为我们在追求自己在意的事，增加了人生旅途的乐趣。
第二，增加幸福感，制定整体的和谐目标，能解决内心冲突。
第三、更有动力，全身心地投入，增加成功的可能性。
成功的可能性的增加重新定义了“不劳无获”的公理：愉悦劳作则多获。
自我强化，是一种涓滴效应，自我和谐的目标可以生活的其它方面也产生积极影响。
行为价值观(VIA)：积极心理学可以代替DSM(精神疾病诊断与统计手册)，定义积极的人格力量和美德。
自我和谐的目标和自我和谐的旅程就是快乐所在，既包括当下的好处（过程），也包括将来的好处（结果），完整的快乐和成就感。
下周练习1：找到自己的行为价值观。
问题：这是真我吗？什么时候是真我？
特定心理和道德态度出现时，最为积极和活跃，心底有个声音说，这是真的我。
真我来自人性本能，植根于基因和早期经历，具有特定偏向的力量，所以我们应该更专注这些本能的力量。
下周练习2：找到你的人格力量。
问卷测试(240题)，找出前8-12位的，哪个符合标准，更有活力，更充满动力。从中选择一个并应用它。下周再应用下一项人格力量，每晚回顾并规划，加强你的神经通路。
行为价值观(VIA)：帮助我们从零走到正，使我们更好地处理负。
工作的三种境界：工作—职业—使命，选择权在于你，你怎么诠释它。
最好的工作就是听从你的内心。当我们追求自我和谐的目标和自我和谐的奋斗过程时，才真正生活过。
关于目标：写下来，写下来是一种承诺。期限，制订最早期限更有效。细化，具体的目标和期限。
压力：
调查数据：45%的人抑郁，80%身体疾病源自免疫系统下降。
短时间内希望完成更多的事情，结果导致紧张不安和抑郁，反而使效率和创造力降低。
成功特质：1.建立例行公事。2.为恢复建立例行公事。
问题不在于压力，压力实际上培养了我们的忍耐力，力量，长远的快乐，而在于休息。
变马拉松工作方式为短跑工作方式，即专注工作1-2小时，休息15分钟，可以冥想、音乐、健身等，要专注的休息。
休息的级别：恢复（15分钟）—睡觉—每周休息一天—假期。
第十四讲 过犹不及
1、聚焦与修整。
重要的不是压力，而是修整。
不能聚焦会使你的劳作变得有意义但并不愉悦。过犹不及，多则劣，少则精，量影响质。
试验数据：
需要专注工作时开着邮箱，智商减少10分。
通宵不睡，智商减少10分
抽大麻，智商仅减少4.4分。
问题的关键：明确你真心想做的，然后坚定不移的执行。聚焦工作，聚焦调整，使效率更高，质量更佳。
2、简化与效率。
关注可持续性增长：努力奋斗，竭尽全力，给予自己一定压力，然后通过充分的休整得以恢复。多问自己：我的生活需要简化什么？
3、拖延症。
所有的拖延症患者都有一个共同点：对行动要求有所误解，以为在行动前，必先受到激励。
5分钟起步：克服拖延症，即刻去做，产生上行螺旋。用行动影响态度。
教授讲述自己从“完美主义—追求卓越”的转变：
追求卓越，不是放弃志向，而是对每一步，尤其是失败的正确理解。
Tal教授的私人祷文：中文“危机”：危险+机遇。
分享格言：
* 一个人能犯的最大错误就是害怕犯错。
* 如果你想提高成功率，就要将失败率翻倍。
第十五讲 完美主义
完美主义的定义：一种充斥在我们生活中的对失败的失能性恐惧，尤其是在我们最在意的方面。
两种基模：
1.追求完美者，从起点A到终点B，追求直线方式。关注未能达成的东西，关注潜在可能的可能失败或者是真正的失败。要么全有，要么全无。
2.追求卓越者，从起点A到终点B，允许曲线方式。既享受达成目标，又享受过程中的每一步，即使是失败也有机遇。
完美主义特征：自卫性。关注失败。自我恐惧：恐惧失败，注重目的。典型的逐利者。
追求卓越特征：心胸开阔。关注成功。自我接受：失败是反馈与成长，注重过程。可持续增长。
运气的因素：尝试新事情，尝试小事情，小小的对于直线方式的偏离能带来更多的运气。
创造力与80/20法则：
拓展：80/20法则，是按事情的重要程度编排行事优先次序的准则是建立在“重要的少数与琐碎的多数”原理的基础上。这个原理是由十九世纪末期与二十世纪初期的意大利经济学家兼社会学家维弗利度·帕累托所提出的。它的大意是：在任何特定群体中，重要的因子通常只占少数，而不重要的因子则占多数，因此只要能控制具有重要性的少数因子即能控制全局。
运用在时间管理上：花20%的时间，取得80%的成效。－重要的少数，而不是琐碎的多数
PS：Tal教授在此提到一个内在生物节奏效率时段的理论，即23小时周期与25小时周期。
完美主义的根源：
1.社会因素：成果才是最重要的。
2.媒体因素：完美而不现实的模型。
3.不恰当的赞扬和激励。
研究分析：10岁的孩子随机分成两组。
测试1：做完相同题目后，表扬A组的孩子“聪明伶俐”，表扬B组的孩子“努力认真”。
测试2：告知A、B组的孩子，两道题中有一题很简单，可以很好的完成，另一题很难，但是可以学到很多知识，A组里有五成孩子选了简单的题目，而B组里有九成孩子选了困难的题目。
测试3：让两组孩子同时做一道非常困难几乎没法解答的题目，A组里的很多孩子坚持不久就放弃了，而且很沮丧，B组的孩子则坚持更久，虽然没有解答出题目，但他们很享受这个努力解答的过程。
研究结果：
重视努力因素：让孩子拥有一个他自己能掌握的变量，让他们认为自己能掌控自己的成功。
重视天赋因素：让孩子产生了一个自我完美主义的基模，一旦受挫，便产生失败者的感受。
克服完美主义：
1.自我认知。2.专注于努力因素。3.积极接受，采取行动。
第五篇：片尾字幕中英文对照
co-production 联合拍摄production摄制Consultant 策划
projectsupervisor专案主管executive producer执行监制senior producer总监制
assiatantproducer助理监制
Post-Production Supervisor 后期制片监制人 Producer 制片人
Production Controller 制片总监 Production Director 监制人
Production Supervisor 制片监制 Co-Producer 联合制片人
Associate Producer 助理制片人 Executive Producer 执行制片
Produced by制作人production co-ordinator/continuity外联制片/场记 location manager 外联制片production administration 行政制作
administrationsupervisor行政主管marketing producer制片主任
productionmanager制片production secreary制作秘书
production accountant制作会计unit manager 项目经理 clapper 场记板
Chief Director 总导演Director 导演 Assistant Director 助理导演
Associate Director 副导演
Shooting Script 分镜头剧本 Original Story 原著 Adapted by 改编 Based on X’s Y（电影）根据X（作家）的Y（小说）改编 Writer编剧
Written by / Scripted by 编剧screenplay by 编剧script translation剧本翻译 english subtitles by英文字幕翻译
Conducted by 指挥
Director of Photography 总摄影 Cinematography摄影Cinematography by 摄影 Associate Director of Photography 副摄影师 Cutter 剪辑师 Montage 剪辑（蒙太奇
Film Editing剪辑firstcameta assistant 副摄影师camera assistant摄影助理 Fireworks 烟火 Lighting 灯光，照明 lighting assistant 灯光助理
Art Design 美术设计 Scenic Artist 美工师Art Director 美工师
Associate Art Director 副美工art directors美术指导Art Direction by美术设计
assistanteditor剪辑助理Editor 编辑 Animated by/ Animation 动画
animationdesign电脑动画制作Digital Effect 电脑数字特效
visual affect artist视觉特效师Visual Effect 视觉效果
Visual Effects Supervisor视觉特效
Sound Engineer 特效化妆 Special Effect Make-up 特技效果摄影 Special Effect Supervisor 特技监制 Visual Effects by 视觉特效film title designed by 片头设计
senior animator/artist高级动画师CG producer电脑特效监制
animators动画员digital intermediate post production数码后期
seniortelecinecolorist高级配光师assistant telecinecolorist助理配光师 digitaleditorial数码编辑assistant digital editorial助理数码编辑
digital output technical supervisors数码输出技术主管digital output
technicians数码输出技术员
filmmusic音乐制作
Mixer 调音师 Recording Engineer 录音工程师 Music by 配乐 original music 原创音乐
Music Composed by 作曲 Music Editor 音乐编辑 Music Supervised by 音乐监制 Orchestrated by / Orchestration 配器 Original Score 原创作曲改编 Lyrics by 作词 Song by 歌曲创作 Sound Design 拟音，音响效果 Sound Effect 音响工程师
Vocal by 演唱 Audio Coordinator 音响统筹人 Audio Supervisor 音响监制人 Production Designer艺术指导Military Advisor 军事顾问 legal consultant法律顾问
Best Boy 剧务 Scrip Holder 场记 Set Decorator 布景 Set Designer布景设计师 Prop Master 道具师 Property 道具
Wardrobe 服装 Costume Design 服装设计 Costume Designer 服装设计师 Wardrobe assistant 服装助理properties masters道具make-up artial化妆 Make-up 化妆Hairdresser 发型师assitanthairstylist发型助理
Starring / Co-Starring 主演/联合主演 Starring 演员表 Stunt 替身演员 The Crew 职员表 Casting by… 挑选角色 special appearance 特别演出
ADR&soundeffect录音及音效
Dubbing 配音/录音，电影译制setconstruction音量工程sound assistant 录音助理
unit managers（）production sound mixers录音师ADR recording配音室 foleyartists动效foleyrecording效果录音
EFX editor动效编辑dialogue recording对白录音dialogue editor对白剪接 soundmixers混音sound design音响设计
titles subtitles by字幕制作
mandrin recording supervisor国语配音导演mandrinrecordist国语配音录制 cantonese dialogue coach粤语对白录制making-of制作花絮（拍摄）
camera and lighting equipment supplizedby器材提供film stock胶片提供 print洗印sponsored by/ the director wishes to thank鸣谢
television& entertainment licensing authority影视娱乐事物管理处
copies& laboratory copies &laboraory拷贝洗印加工单位
all events, characters and incidents portrayed in this photoplay are fictional any similarity to any persons, living or dead, or to any actual event
iscoincidental and unitentional本片纯属虚构,如有雷同纯属巧合Film movie motion picture 电影
Cast 演职员表
Adapted by 改编
Animated by/ Animation 动画
Art Design 美术设计
Art Director 美工师
Assistant Director 助理导演
Associate Art Director 副美工
Associate Director 副导演
Associate Director of Photography 副摄影师
Associate Producer 助理制片人
Audio Coordinator 音响统筹人
Audio Supervisor 音响监制人
Based on X’s Y（电影）根据X（作家）的Y（小说）改编 Best Boy 剧务创思英语http://
Casting by… 挑选角色
Chief Director 总导演
Cinematography by 摄影
Conducted by 指挥
Consultant 策划
Co-Producer 联合制片人
Costume Design 服装设计
Costume Designer 服装设计师
Cutter 剪辑师
Digital Effect 电脑数字特效
Director 导演
Director of Photography 总摄影
Dubbing 配音/录音，电影译制
Editor 编辑
Executive Producer 执行制片
Fireworks 烟火
Hairdresser 发型师
Lighting 灯光，照明
Lyrics by 作词
Make-up 化妆
Military Advisor 军事顾问
Mixer 调音员
Montage 剪辑（蒙太奇）
Music by 配乐
Music Composed by 作曲
Music Editor 音乐编辑
Music Supervised by 音乐监制
Orchestrated by / Orchestration 配器 Original Score 原创作曲改编
Original Story 原著
Post-Production Supervisor 后期制片监制人 Producer 制片人
Production Controller 制片总监
Production Director 监制人
Production Supervisor 制片监制
Prop Master 道具师
Property 道具
Recording Engineer 录音工程师
Scenic Artist 美工师
Scrip Holder 场记
Set Decorator 布景
Set Designer布景设计师
Shooting Script 分镜头剧本 Song by 歌曲创作
Sound Design 拟音，音响效果 Sound Effect 音响工程师
Sound Engineer 特效化妆
Special Effect Make-up 特技效果摄影 Special Effect Supervisor 特技监制 Starring / Co-Starring 主演/联合主演 Starring 演员表
Stunt 替身演员
The Crew 职员表
Visual Effect 视觉效果
Vocal by 演唱
Wardrobe 服装
Written by / Scripted by 编剧
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