TED经典演讲稿如何摆脱颓靡进入“心流”状态.pdf

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1、I know you all have long to-do lists,but I hate wasting time so much that I have a to-dont list.Dont scroll on social media,dont check my phone in bed and dont turn on the TV unless I already know what I want to watch.But last year I found myself breaking all of those rules.I was staying up way past

2、 midnight,doomscrolling,playing endless games of online Scrabble and bingeing entire seasons of TV shows that werent even good.The next morning Id wake up in a daze and swear,Tonight in bed by 10:00.But it kept happening night after night for weeks.What was I thinking?我知道家都有 长长的待办事项列表，但是我讨厌浪费时间做这些 所

3、以我有个“不办”事项列表。不要流连社交站，不要在床上看机，不要打开电视，除我知道要看什么节。但是去年，我发现 打破了全部的规则。半夜了我还醒着，滚动浏览负新闻，不停地玩线上拼字游戏，节制地追整季电视剧，然并不怎么好看。第天早上我整个迷迷糊糊地醒来，然后发誓，“今晚10点钟要睡觉。”但是这幕不断上演，持续好久。我当时在想什么？As an organizational psychologist,I have spent my whole career studying motivation,so it really bothers me when I cant explain my own beh

4、avior.I wasnt depressed.I still had hope.Wasnt burned out,had energy.Wasnt lonely,I was with my family.I just felt a little bit aimless and a little bit joyless.Eventually,I remembered theres a name for that feeling:languishing.Languishing as a sense of emptiness,stagnation and ennui.为名组织理学家，我的整个职业涯

5、都在研究激励问题。所以我很困扰，我法解释我的为。我不是抑郁，我还怀抱希望。我也不倦怠，我还有能量。我并不觉得孤独，因为我有家庭。我只是感觉 少了点标，少了点快乐。最后，我终于想到 有个词可以形容这种感觉：颓靡。种空虚、停滞、趣的感觉。TED题：How to shop languishing and start finding flow作者：Adam Grant如何摆脱颓靡，进“流”状态scrollv.滚动，滚屏doomscrolling滚动浏览负消息organizationaladj.组织的burned out烧坏languishingadj.颓靡emptinessn.空虚stagnation

6、n.停滞ennuin.聊When youre languishing,it just feels like youre muddling through your days,looking at your life through a foggy windshield.So Im curious how many of you have felt like that over the past few months.OK,those of you who didnt have the energy to raise your hands-you might be languishing rig

7、ht now.And you over here who didnt laugh,youre definitely languishing.Strangely enough-How are you feeling today?Meh.Meh.Meh.当你颓靡时，你会感觉到 就像你在浑浑噩噩地度，看着的笼罩于层层迷雾。那么我想问问，你们当中有谁 在过去个经历过这种感觉。好的，你们当中没有举的现在可能正处于这个状态。那边那位听到这还没有笑的，百分百就是了。很奇怪的是【你今天感觉如何？呃.呃呃】Some of you passed the quiz.Strangely enough,what res

8、cued me from that feeling was playing Mario Kart.But lets back up for a second.In the early days of covid,a lot of us were struggling with fear,grief and isolation.But as the pandemic dragged on with no end in sight,our acute anguish gave way to chronic languish.We were all living in“Groundhog Day.”

9、It felt like the whole world was stagnating.So I wrote an article to put languishing on the map.I called it the neglected middle child of mental health and I suggested it might be the dominant emotion of our time.And soon it was everywhere.I was seeing it all over the media,being discussed by celebr

10、ities,by royalty.Ive never seen people so excited to talk about their utter lack of excitement.你们中有些通过了这个测试。奇怪的是，把我从这种感觉 解救出来的是马奥赛车游戏。我们先回头看看，在新冠疫情早期，我们中的很多 都在恐惧、悲伤和孤独中挣扎。但是当疫情拖得够久，看不到尽头的时候，短暂剧烈的痛苦 让位给了长期的萎靡不振。我们像活在“拨之”（电影中每天重复的活）感觉就是整个世界停滞了。所以我写了篇章 提出“颓靡”这个现象。我称之为：“理健康领域中，被忽略的家中”，我觉得这可能是 前这个时代主导的情绪

11、。它所不在，在媒体上，哪都能看到它 被名流们，被皇室成员们讨论，我从来没有见过 们那么兴趣盎然地 讲述如何完全丧失兴趣。muddlingadj,引起困惑的foggyadj.有雾的windshieldn.挡玻璃definitelyadv.肯定地struggle with 与争grief n.悲伤isolationn.孤独pandemicn.流病dragged on 拖延stagnatev.停滞不前celebritiesn.名utteradj.彻底的And-I think-I think that naming languishing helped people make sense of som

12、e puzzling experiences.Why even after getting vaccinated people were having trouble looking forward to the rest of the year.Why when National Treasure came on TV,my wife already knew all the words by heart.And why I was staying up way too late,falling victim to whats known as revenge bedtime procras

13、tination.然 我觉得 我觉得正式认识“颓靡”这种情绪 有助于们理解的困惑。为什么即使是打了疫苗 们还是法 对接下来的半年有任何期待。为什么当国家宝藏在电视上播出时，我的妻已将每句台词烂熟于。为什么我总熬夜，成为“报复性熬夜”的受害者？We were looking for bliss in a blah day and purpose in a perpetual pandemic.But languishing is not unique to a pandemic.Its part of the human condition.Two decades of research sho

14、w that languishing can disrupt your focus and dampen your motivation.Its also a risk factor for depression because languishing often lurks below the surface.You might not notice when your drive is dwindling or your delight is dulling Youre indifferent to your own indifference,which means you dont se

15、ek help and you might not even do anything to help yourself.Meh.Languishing isnt just hard to spot,though.In many cultures,its hard to talk about,too.When people ask,How are you?,youre expected to say,Great!or Living my best life.Thats called toxic positivity.我们在聊的天找幸福，在没有尽头的疫情找标。但是“颓靡”不是疫情独有的。它是类活的

16、部分。近年的研究发现：“颓靡”可以扰乱你的专注，并且消磨你的意志。颓靡还是导致抑郁症的风险因素之，因为颓靡总是潜伏在表之下。你可能都没注意到你的驱动在减弱，或者你的快乐变得黯淡。你所谓的兴趣丧失，也就是说，你不会去专门寻求帮助，也不做任何事情来帮助。呃，就这样吧。颓靡不是难以被察觉已，在很多的化，们觉得难以启齿谈论它。当别问你：“你好吗？”你应该说，“常好！”“不能更好了！”这叫做“有毒的正能量”。vaccinatedv.接种疫苗revengen.报复procrastinationn.受害者blissn.幸福perpetual pandemic没有尽头的疫情dampenv.弄湿dwindlev

17、.减少indifferencen.漠不关Its the pressure that we face to be optimistic and upbeat at all times.If you say,You know,Im just OK,then people might encourage you to look on the bright side or count your blessings,which isnt just annoying.It can actually be bad advice.这是种压 让我们时时都保持乐观向上。如果你说，“你知道的，我觉得还好。”那们就会

18、励你 要多看光明的，或者是要学会感恩，这可不仅仅是惹烦，还可能是坏的建议。Can I get two volunteers?I will cold-call if I have to,dont all jump at once.OK,right over here.You can come up to a mic and can I get another volunteer right over there,up to this mic,please.A round of applause for our two volunteers.我这边能邀请两位志愿者吗？没有的话，我就随机叫两个 不要

19、下都跳上来。好的，这边 你可以到麦克风那边，好的。另个志愿者到这边麦克风。请给两位志愿者掌声。Hi,whats your name?Martin:Martin.Adam Grant:Thank you.Can you tell us three good things about your life,please?Martin:Im married and Im healthy and Im happy.AG:All right,Im glad the marriage came in first.Well done.OK,over here.Whats your name?Lee:Lee.嗨

20、，请问你叫什么名字？M：马丁（Martin）。AG：谢谢。你可以告诉我们 你活中的三件好事情吗？M：我结婚了，我很健康，我很快乐。AG：真好，很开你把婚姻放在第位。好，这边。L：李（Lee）。upbeatadj.乐观的blessingsn.祝福AG:Lee,can you tell us 42 good things about your life?Lee:My cat Titchypoo,my dog Enzo.And so my wife,Jazz.AG:Third behind the dog and the cat.Lee:My children,Indio and Walter,Ma

21、nchester United Football Club,my friends,TED.AG:TED coming in at ringing eighth.Lee:TED is very high,TED is very high.The poetry of C.S.Lewis,E.E.Cummings,Dylan Thomas.AG:You want to name all the poets youve ever heard of?Alright,Lee,thank you.Were going to pause you there.Round of applause.Thank yo

22、u both.AG：你能告诉我们 你活中的 42 件好事情吗？L：我的猫 Titchypoo,我的狗 Enzo，还有我的妻Jazz。AG:排在猫和狗之后第三位。Lee：我的孩们，Indio 和 Walter 曼联球俱乐部，我的朋友们，TED。AG：TED 荣登第位！L：TED 排名很！还有诗，C.S.路易斯,E.E.卡明斯,狄兰托马斯的诗。AG：你是打算 念完所有你听说过的诗名字吗？好的，李，谢谢你。我们得让你在这暂停。掌声献给两位志愿者。poetryn.诗applausen.掌声So for a long time,I assumed that people in Lees position

23、 were going to be happier than Martin.But when I ran the experiment,I found the exact opposite.That people who are randomly assigned to count more blessings,are actually,on average,less happy because you start to run out of things to be optimistic about.And if you dont know that many poets.很长段时间 我都认

24、为李这样的，会马丁更快乐，但是当我做了实验发现恰恰相反。那些被随机安排 列出更多好事情的。实际上，平均，不那么快乐，因为你数着数着发现 值得乐观的事情快没了，如果你不知道 更多的诗名字的话.The harder it is to find good things about your life,the more you feel like,well,maybe my life isnt that good.当你发现越难列出活中的好事情，你也会觉得也许 我的活就是没那么好。In the early days of the pandemic,researchers found that the b

25、est predictor of well-being was not optimism.It was flow.Flow is that feeling of being in the zone,coined by the psychologist Mihly Cskszentmihlyi.Its that state of total absorption in an activity.For you,it might be cooking or running or gardening where you lose track of time and you might even los

26、e your sense of self.Flow is the appeal of a Netflix binge because you get transported into a different world and immersed in a story.But bingeing is a temporary escape from languishing,not a cure.At best,it leaves you with a bunch of asymmetric relationships.在疫情早期，研究者们发现 健康最的影响因素不是乐观主义。是流（flow）。流最早

27、由理学家 哈齐克森哈（Mihly Cskszentmihlyi）提出，是种全投某种活动的状态，种置于某个区域的感觉。对你们来说，可能是下厨、跑步或者园艺，忘记了时间流逝，甚忘记了的存在。流也是飞（Netflix）狂欢式刷剧的魅所在，因为它让你个不同的世界，沉浸在故事中。但是狂欢式刷剧只能让你 短暂地逃离颓靡并不能治愈它。充其量，给你留下堆不对称的关系。randomlyadv.随机的predictorn.预测器absorptionn.吸收immersed in沉浸于temporaryadj.暂时的asymmetricadj.不对称的TED题：How to shop languishing and

28、 start finding flow作者：Adam Grant如何摆脱颓靡，进“流”状态Joe Exotic,Peppa Pig.(Whispers)But they dont know you exist.Bingeing is passive engagement in a fictional world,peak flow depends on active participation in the real world,which is why I was so surprised to find my flow while driving a cartoon car in a Ni

29、ntendo game.When the pandemic first started,all three of our kids were at home in online school,and that lasted for a full year.It was not easy.One day we found this on our six-year-olds report card.Joe Exotic（虎王主公），猪佩奇。（声）但他们并不知道你的存在。狂欢式刷剧是种在虚拟世界被动的投，更层次的流来于 主动地参与真实世界。当我在任天堂游戏 驾驶辆卡通汽车时，我很惊讶地发现了我的流。

30、疫情刚开始时，我的三个孩在家课，然后持续了整年，这太难了。有天，我发现 我六岁孩的报告单上写着。You know,I know some adults who still havent figured that out yet,not just online,but in real life,too.So I guess we had that to celebrate.But like many of you,we were isolated from extended family.My sister was halfway across the country.And one day w

31、e were reminiscing about how much we love playing Mario Kart as we were kids.And she said,Well,we could all play together online now.Why dont we start a family game?And soon we were playing every day with a video call running at the same time.And after a couple of weeks I stopped feeling so blah.I w

32、as living zen in the art of Mario Kart.要知道，我知道有些成年 还没搞明这个。不只是在线上，活中也是。所以我想我们应该庆祝下。但是跟家样，我们与家分离，我的姐姐在这个国家的另边。有天，我们回忆起，我们时候有多喜欢玩马奥赛车。然后她说：“哇，我们现在可以起在线玩了。”我们为什么不开始个家庭游戏？很快我们每天都玩这个，同时视频通话。周以后，我发现我没那么颓靡了，我活在马奥赛车艺术禅意。Bingeing 狂欢作乐engagementn.约定；参与fictional adj.虚构的participationn.参与figure out解决，算出celebratev

33、.庆祝isolatev.孤reminisct n.权主义者a couple of个blahn.废话In the morning our kids were waking up,asking what time we would play.They were excited.And they loved it when I would gloat about an impending victory,only to be bombed by a flying blue shell and then just sit there watching all three of our kids dri

34、ve past me to the finish line in tiny go-carts.We had so much fun that we started a new Saturday night tradition after the kids were asleep.Adult Mario Kart.每天早上我的孩们起床，问我什么时候可以开始玩，他们很兴奋。他们热爱这个游戏，特别是当我期待着即将到来的胜利，却被飞来的蓝炮弹轰炸，然后只能看着我的三个孩，开着赛车超过我冲向终点线。我们太开了，于是我开始了个周六晚上新传统，在孩们睡觉之后，来玩成马奥赛车。So after reflect

35、ing on that experience,Im proud to present to you for the first time my Mario Kart theory of peak flow.It has three conditions:mastery,mindfulness and mattering.Lets start with mastery.Mastery is something a lot of us have been having a hard time finding lately.通过反思这个经历，我很豪地在这向各位次介绍，我的有关顶级流的马奥赛车理论。它

36、有三个条件：掌控、正念和重要性。我们从掌控开始。掌控是种 我们中的很多 要通过艰难地寻找得到的东西。Psychologists find that at work the strongest factor in daily motivation and joy is a sense of progress.We find that our happiness depends in Western cultures more on how our projects are going today than how they went yesterday.Thats why Nike says,J

37、ust do it.I guess if Nike had been started in a more past-focused country like China,their slogan would be,Just did it.理学家发现，给我们带来常动和快乐的最重要因素，是种进步感。在西化中，我们的快乐更多来于 我们的项今天进的怎么样，不是昨天做了些什么。这就是为什么耐克宣传，“只管去做”。如果耐克创于个 更注重过去的国家，如中国。他们的号会变成，“刚做完了。”gloatv.洋洋得意impendingadj.即将发的bombedv.轰炸tiny go-carts赛reflectv.

38、反思masteryn.掌控mindfulnessn.正念matteringn.重要性motivationn.动；动机If languishing is stagnation,flow involves momentum.But mastery does not have to be a big accomplishment,it can be small wins.Small wins explain why I was drawn to online Scrabble for the rush of playing a seven-letter word.Small wins makes s

39、ense of why so many people were thrilled to bake their first loaf of sourdough bread.And small wins explain why one engineer spent an entire afternoon mastering the art of stacking M&Ms on top of each other.Take a look.如果颓靡是停滞，那么流中包含着动量。掌控并不定需要来于的成就，它可以是的进步。的胜利带来的掌控感 可以解释为什么我会被 在线拼字游戏所吸引。拼出个 7 个

40、字母的单词 也能帮助我们理解为什么这么多，在烤出他们的第条 酸包之后如此兴奋。为什么这个程师会花整个下午，掌握搭 M&Ms 的技能。家看下。(Video)This is going to be harder than I thought.Oh!Oh!Five M&Ms!Five M&Ms!AG:Turns out that was a world record.That kind of mastery depends on a second condition for flow,mindfulness.Focusing your full attention on a

41、single task,not something a lot of us are doing that much these days.Are you OK?Youre barely paying attention to your book,phone,show.laptop and the crossword you started ten minutes ago.（视频）这我想象的可难多了。哇！哇！5 个 M&Ms！5 个 M&Ms！AG：结果这成了世界纪录。这种掌控感也取决于流的第个条件，正念。在件事情上全神贯注，不是我们经常做的这些。【你还好吗？其实你乎 没在看你的

42、书、电话、节.】【.电脑，分钟开始前的填字游戏。】stagnationn.停滞momentumn.冲；动be thrilled to很兴奋sourdoughn.酵stackn.堆v.堆Theres evidence that on average,people are checking emails 74 times a day,switching tasks every 10 minutes,and that creates whats been called time confetti,where we take what could be meaningful moments of ou

43、r lives and we shred them into increasingly tiny,useless pieces.Time confetti is an enemy of both energy and of excellence.If we want to find flow,we need better boundaries.有统计表明，们平均天查 74 次邮件，每 10 分钟切换次做的事情，这样的式导致了所谓“时间的碎”，那些本该让我们的命 更有意义的时刻，被我们撕碎，变成些越来越、的碎屑。时间的碎是活和优秀的敌，如果我们想要找到我们的流 我们需要建边界。When I th

44、ink about boundaries,I think of an experiment by organizational scholar Leslie Perlow.She went to a Fortune 500 company and she tested a quiet time policy.No interruptions three mornings a week before noon.On average,engineers spiked in productivity.47 percent of them were more productive than usual

45、.But the best part is that when the company made quiet time official policy,they had 65 percent above average productivity.I dont think theres anything magical about Tuesday,Thursday,Friday before noon.The lesson here is that we need to treat uninterrupted blocks of time as treasures to guard.当我思考边界

46、的问题时，我想到组织学者莱斯利珀洛（Leslie Perlow）的个实验。她去家财富500强的公司 测试了个“安静时间政策”，每周三次在中午之前不被打断，实验发现，程师们的平均作效率增，47%的程师平时更有效率。更妙的是，当公司把这个安静时间政策正式化，65%的程师的效率过了平均平。我认为在周周四周五中午之前 也没有发什么奇迹。我们应该学到 我们把不被打断的时间段 当成宝贵的财产来守护。switchv.转变time confetti时间碎shredn.细条；碎excellencen.杰出boundaryn.边界experimentn.实验treasuresn.财富Now,mastery and

47、 mindfulness will get you to flow,but theres a third condition that turns it into a peak experience.Mattering.Knowing that you make a difference to other people.Early in my career,I was studying fundraising callers who were trying to bring in alumni donations to a university,and I knew they were lan

48、guishing when I saw this sign posted on their wall.现在，我们知道了流的两个条件 掌控和正念。还有第三个条件，使流成为种顶级的体验。重要性，知道你对别产的影响。在我的职业涯早期，我研究过电话筹款员，他们的作是 给校友们打电话请他们给学捐款。当我在他们的墙上看到这个贴纸，我知道他们应该处在颓靡的状态。I wanted to study how to show them that their work mattered.So I designed a series of experiments and over the next month,one

49、 group of callers on average more than doubled in weekly time on the phone and nearly tripled in weekly revenue.What moved the needle was randomly assigning them to meet one student whose scholarship had been funded by their work.Now,instead of focusing on the monotonous process of making calls,they

50、 were absorbed in a meaningful purpose of helping to fund tuition.So think about the people who would be worse off if your job didnt exist.Those are the people who make your work matter.You need to know their names,their faces and their stories,and you can find flow in projects that benefit them.我想研