怎样才能过得开心.docx
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怎样才能过得开心.docx
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怎样才能过得开心
HowToSpendTimeInWaysThatMakeYouHappy
发布时间:
2012-11-19
文章出自:
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Howyouspendyourtimecouldbethekeytounlockinghappiness.
ResearchonthesubjectwasanalyzedinapaperinScienceDirectby
JenniferL.AakerandMelanieRuddofStanfordBusinessSchoolandCassieMogilnerof.
Thepsychologistsidentifiedfiveprinciplesforgooduseoftime:
1.Spendyourtimewiththerightpeople
Peoplewhospendtimewithotherpeopletendtobehappier,butequallyimportantiswithwhomwhotheyspendtime.
"Interactionpartnersassociatedwiththegreatesthappinesslevelsincludefriends,family,andsignificantothers,whereasbossesandco-workerstendtobeassociatedwiththeleasthappiness."
Stillsincepeoplehavetospendtimeatwork,theycanbenefitfromdevelopingfriendlyrelationshipsattheoffice.
2.Spendyourtimeontherightactivities
Whatyoudowithyourtimeiscrucialindetermininghappiness.Workingandcommutingseemtomakepeoplethemostunhappy,whilesocializingisoneofthebestactivitiesforincreasinghappinesslevels.
Thinkingofyourtimeasaninvestmentcanbehelpful.Forexample,askingyourselfwhatarethechancesthatthevalueofthattemporalexpenditurewillincreaseovertime?
"Thestudyadds:
Whendecidinghowtospendthenexthour,simplyaskingyourselfthequestion,“WillwhatIdorightnowbecomemorevaluableovertime?
”couldincreaseyourlikelihoodtobehaveinwaysthatmoreclearlymapontowhatwillreallymakeyouhappy.Notethatthisquestionisslightlydifferentthanasking,“Whatisbetterformeinthelongrun?
”or,“Whatwillleadtogreaterlong-termhappiness?
”—twoquestionsthatoftencauseatingeofguiltormoraldilemma.Thisparticularquestionfocuseslessonperceivedtrade-offsbetweenshortandlong-termhappiness,andmoreonmaximizingthevalueofthepresentmoment.
3.Enjoytheexperiencewithoutspendingthetime
Thinkingaboutthingsyouenjoycanbealmostaseffectiveasactuallydoingtheactivitywhichmakesyouhappy:
"thepartofthebrainresponsibleforfeelingpleasure,themesolimbicdopaminesystem,canbeactivatedwhenmerelythinkingaboutsomethingpleasurable,suchasdrinkingone'sfavoritebrandofbeerordrivingone'sfavoritetypeofsportscar.Infact,thebrainsometimesenjoysanticipatingarewardmorethanreceivingthereward."
4.Expandyourtime
Sincetimeisfixed,ithelpstofocusonthe"hereandnow."
Thinkingaboutthepresent"slowsdowntheperceivedpassageoftime,allowingpeopletofeellessrushedandhurried.Similareffectsaccruewhenindividualssimplybreathemoredeeply."
Havingorperceivingthatonehascontrolovertheirtimehasbeencorrelatedtohigherlevelsofhappiness."Havingsparetimeandperceivingcontroloverhowtospendthattime(i.e.discretionarytime)hasbeenshowntohaveastrongandconsistenteffectonlifesatisfactionandhappiness,evencontrollingfortheactualamountoffreetimeonehas."
5.Beawarethathappinesschangesovertime
Happinessisaffectedbyamyriadofintertwinedfactors:
culture,time,andperhapsmostimportantly,age.Youngerpeople,forexample,"aremorelikelytoassociatehappinesswithexcitement,whereasolderindividualsaremorelikelytoexperiencehappinessasfeelingpeaceful."
Theamountofhappinessonederivesfromsocialinteractionschangesaswell.Aspeoplegetolder,"thevalueofspendingtimewithinterestingnewacquaintancesdecreases,whilethevalueofspendingtimewithfamiliarfriendsandfamilyincreases."
怎样才能过得开心
发布时间:
2012-11-19
文章出自:
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如何利用好时间,心理学家提出了五项原则:
1、跟对的人在一起
跟别人相处会使人开心,但是同样重要的是你跟谁在一起。
跟朋友、家人以及重要的一些人在一起互动会让人最快乐;同时,跟老板、同事一起则最不开心。
然而,人们不得不工作,若在办公室建立良好的关系,他们则受益良多。
2、把时间花在适当的活动上
你在哪些事情上花时间很重要,它决定了你的快乐指数。
工作和通勤让人最不开心,而群体生活则是提高幸福指数的好方法。
把时间当成一种投资会大有裨益。
比如,问问自己投入的时间以后增值的几率有多大。
研究补充到:
要决定下一个小时怎么过的时候,问问自己这个简单的问题:
“我现在要做的事情以后会更有价值么?
”这么做会使你更容易走到真正快乐的道路上来。
注意这个问题跟以下问题有些许不同:
“从长远来看,什么对我更有益”?
或者“什么将给我带来更长久的快乐?
”——这两个问题容易让人有内疚感,或者陷入精神的困境中。
这个问题不太关注当下与长远快乐之间的取舍,它更在意放大现在这一刻的价值。
3、"想“受那个过程
想想让你开心的事情几乎和实际去做这件事的效果一样好:
“大脑中的中脑边缘多巴胺系统负责感受愉悦,人们光想想开心的事情就能刺激它感受到愉悦,比如想想自己最喜欢的啤酒或者开着自己最爱的跑车。
实际上,比起接受某种奖励,有时候大脑更享受期待这种奖励的过程。
4、放大你的时间
由于时间是一定的,它使我们更关注“此时此刻”。
想想这种状态“放慢时间,让人们感觉不那么匆忙。
多做做深呼吸也有同样的效果。
应该意识到能够掌控时间的人就容易获得更多的快乐。
“有业余时间而且能意识到如何掌控那段时间(即:
可以自由支配的时间)对生活的满意度和幸福度有强大且持续的影响,它甚至决定了一个人真正拥有的自由时间的长短。
5、当心快乐会随着时间变化而变化
快乐被很多相互交织的因素所影响:
文化、时间、也许最重要的就是年龄了。
比如说,年轻人经常把快乐和兴奋连在一起,而上了年纪的人则认为快乐是一种平静。
人们从社交中获取的快乐也在变化着。
随着人们年龄的增加,花时间跟有趣儿的新朋友在一起就不那么重要,而跟熟悉的家人以及朋友在一起则越来越重要。
Howtoskirtpublicspeakingdisaster
发布时间:
2012-04-26
文章出自:
财富中文
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SolicitorGeneralDonaldVerrillipickedthewrongdaytogetthejitterslastmonth.FightingtokeepTheAffordableHealthCareActintactinfrontoftheU.S.SupremeCourt,hehesitated,hestuttered,hecoughed,hegulpedicewater–hedidn'tmakeastrongimpression.TheNewYorker'slegalwriterJeffreyToobinsummedupthereactionsofmanyobserverswhenhetoldPolitico:
"Iwasjustshocked."
WillVerrilli'sstumblemeancurtainsforthePresident'shealthcareplan?
Perhapsnot,butitdidn'thelp.
It'sastorythat'solderthandirt,astheysayupinMaine.Justaboutallofus--evenhigh-poweredpublicfigures--getnervousinhigh-pressurepublicspeakingsituations.
Ioncehadaclient--abonafideKStreetsuperwoman--whoroutinelyturnedintoaquiveringtowerofJell-Oeverytimeshehadtostandandspeakinfrontofanaudience.We'retalkingaboutabrilliantexecutivewhoranalargeindustryassociation,madeaseven-figureincome,andtraveledfromCapitolHilltoEuropeandAsiaandbacktoadvocateonbehalfofhermembercompanies.
Thefirsttimeweworkedtogethertogetherreadyforamajorkeynotespeech,wewentthroughourtypicalprocessofcreatingthecontentforherpresentation:
brainstormingtherawmaterial,distillingitintoanarrative,anddesigningvisualsthatwouldseizeheraudience'sattentionandhelpthemrememberwhatshewantedfromthem.
Theprocesswentwell.Andthenitcametimeforon-camerapracticeinourstudio.
"Ihavetotellyousomething,"shesaid."IgetextremelynervouswhenIhavetospeakinpublic."
Itoldherthatwasnormal--itjustmeansyou'reahumanbeingwithapulse.Ithappenstoeveryone.
Shesaid"No,Imeanit'salotworsethanthat."
Itoldherhowimpressiveshewasineveryrespect,andaskedherhowshethoughtshegotthisway.
"That'seasy,"shesaid."Fifthgrade.Pianorecital."
Whenshewas10yearsold,shewasabouttositherpinafore-cladselfdownatthekeyboardwhenshesawhermotherlookingverytenseinthefirstrow.Andthen,assheliftedherhandstobeginplaying,sheheardhermotherletoutasmallgasp.Tothisday,she'snotsurewhythathappened--maybeMomthoughtherdaughterwasabouttoplaythewrongpieceormaybeshethoughtshehadlefttheovenonbackatthehouse--butwhateverthereason,ittraumatizedmyclient.
Andsowhenitcametimeforhertogivethekeynotewehadworkedon,IflewwithherallthewaydowntotheNewOrleansConventionCenter--andquiteliterallyheldherhandinthewingsuntilitwastimeforhertotakethestage.Ididthesamethingforeveryoneofherpresentationsweworkedontogetherafterthat.Oneveryoccasion,shewaspetrifiedbeforehand,butcalmeddownandperformedwellafteraboutthefirsttwominutes.
Awell-knownTVnewsmanoncetoldmethateveryonegetsthebutterflies.Soshowthemhowtoflyinformation.Harnessyournervousenergyandtransformitintopositiveenergy.Andno,imaginingtheaudienceintheirunderweardoesn'twork.
HerearethestepsItaketoavoidgettingweak-kneed:
1.Practiceoutloud.Repeatedly.Yes,Icanhearyousayingit'simpossibletofindtimeinyourscheduletodothis,butsimpleout-loudpracticeisthebestwaytocalmyournerves.Gointoaroomandshutthedoor.Standanddeliverthepresentationwithpassion.Ifyoudothisseveraltimes,theinformationwillbecomesecondnaturetoyou,andyouwon'tsufferfromtheanxietythatcomeswithnotbeingquitesurewhereyou'reheaded.
2.Havethemathellowithapowerfulopening.Ifyou'vegotagreatopeningthatyouknowwillmoveyouraudience--astory,avisual,anunexpectedprop--itwillboostyourself-confidence.Also,youdon'twanttomemorizetherestofyourpresentation--thatcanbeproblematicifyouloseyourplace--butmemorizingtheopeningisimportant.Again,thefeelingofcertaintywillboostyourconfidence.
3.Breathe.Imakeahabitofthefollowingbreathingexercise:
Inhaletoacountoffive.Exhaletoacountof10.Do15repsofthisanditwillhaveacalmingeffect.Goingtothegymbeforeyourpresentationworksthesameway.
4.Visualize.Doasproathletesdo.Playalittlemovieinyourbrainofyourselfsucceedingatthetaskyou'reabouttoperform.Ifyou'reatthefoullineintheNBAfinals,youwouldenvisiontheballgoingnothing-but-netbeforeyoutaketheshot.Ifyou'reabouttobeintroducedbeforeyourspeechataconference,closeyoureyesforamomentandimagineyourselfstridingontothestagewithconfidenceanddeliveringaperformancethatmakesyouandyouragendalookgood.Inasense,you've"alreadybeenthere"onceyoudothis,andthusthefearoftheunknownisminimized.
5.Theylikeyou.Theyreallylikeyou.Rememberthat,inmostsituations,theaudiencewantsyoutosucceed.It'sboringandawkwardtowatchsomeonedyingupthereonthestage,sodrawstrengthfromtheknowledgethattheaudienceisgenuinelyhopingthatyou'llentertainandinform.Andifyouhappentospotaudienc
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