1、哈佛公開課幸福課4Focus教育哈佛公開課幸福課4Focus教育“It appears that the way people perceive the world is much more important to happiness than objective circumstances.”Ed DienerEmotions determined by external and internalChoice of focus“To the different minds, the same world is a hell, and a heaven.”Ralph Waldo Emerso

2、n “Nothing is good or bad but thinking makes it so.”William Shakespeare “It appears that the way peopl哈佛公開課幸福課4Focus教育Two ArchetypesThe Fault-Finder“The fault-finder will find faults even in paradise”Henry David ThoreauCould lead to resignationThe Benefit-Finder (Bower, 2019)Could lead to detachment

3、The need to respect reality“The invariable mark of wisdom is to see the miraculous in the common.”Ralph Waldo Emerson Two ArchetypesThe Fault-FinderWe Co-Create Our Reality“Now however fixed these elements of reality may be, we still have a certain freedom in our dealings with them. Take our sensati

4、ons. That they are is undoubtedly beyond our control; but which we attend to, note, and make emphatic in our conclusions depends on our own interests; and, according as we lay the emphasis here or there, quite different formulations of truth result. We read the same facts differently. Waterloo, with

5、 the same fixed details, spells a victory for an englishman; for a frenchman it spells a defeat. So, for an optimist philosopher the universe spells victory, for a pessimist, defeat. What we say about reality thus depends on the perspective into which we throw it.”William JamesWe Co-Create Our Reali

6、ty“Now hWe Co-Create Our RealityIsnt it strange how princes and kings,and clowns that caper in sawdust rings,and common people, like you and me,are builders for eternity?Each is given a list of rules;a shapeless mass; a bag of tools.And each must fashion, ere life is flown,A stumbling block, or a St

7、epping-Stone.R. L. SharpWe Co-Create Our RealityIsnt A Matter of Interpretation“Never let a good crisis go to waste.” Anne Harbison“Things dont necessarily happen for the best, but some people are able to make the best of things that happen.”A Matter of Interpretation“Nev哈佛公開課幸福課4Focus教育A Matter of

8、Interpretation“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.” Winston ChurchillA Matter of Interpretation“A pA Question of InterpretationThe world according to the fault-finderThe (same) world according to the benefit-finderA Question of

9、InterpretationThThe Benefits of Being a Benefit FinderWell-being (Thompson, 1985)HealthAffleck et al. (1987)Bower (2019)King & Miner (2000)Longevity“The joyfulness of a man prolongeth his days.”EcclesiastesThe Benefits of Being a BenefiThe Nun Study (Danner et al., 2019)Only positive feelings predic

10、ted longevityThe Nun Study (Danner et al., “God started my life off well by bestowing upon me grace of inestimable value. The past year which I spent as a candidate studying at Notre Dame has been a very happy one. Now I look forward with eager joy to receiving the Holy Habit of Our Lady and to a li

11、fe of union with Love Divine.”Celia OPayne“I was born on September 26, 1909, the eldest of seven children, five girls and two boys. My candidate year was spent in the mother-house, teaching chemistry and second year Latin at Notre Dame Institute. With Gods grace, I intend to do my best for our Order

12、, for the spread of religion and for my personal sanctification.” Marguerite Donnelly“God started my life off well The Nun Study (Danner et al., 2019)Only positive feelings predicted longevityAge 85:90% of most cheerful quartile alive; 34% of least cheerful quartile alive.Age 94: 54% of most cheerfu

13、l quartile alive; 11% of least cheerful quartile aliveThe Nun Study (Danner et al., Get Real!The world according to the mediaGet Real!The world according t哈佛公開課幸福課4Focus教育哈佛公開課幸福課4Focus教育哈佛公開課幸福課4Focus教育哈佛公開課幸福課4Focus教育Get Real!The world according to the mediaMedia biasmagnifying glass rather than l

14、ooking glassaccentuating the negative (magnifying)under-representing the positive (minimizing)Get Real!The world according t哈佛公開課幸福課4Focus教育哈佛公開課幸福課4Focus教育哈佛公開課幸福課4Focus教育哈佛公開課幸福課4Focus教育哈佛公開課幸福課4Focus教育哈佛公開課幸福課4Focus教育哈佛公開課幸福課4Focus教育哈佛公開課幸福課4Focus教育哈佛公開課幸福課4Focus教育哈佛公開課幸福課4Focus教育哈佛公開課幸福課4Focus教育

15、哈佛公開課幸福課4Focus教育Get Real!The world according to the mediaMedia biasmagnifying glass rather than looking glassaccentuating the negativeunder-representing the positiveWho is really detached?Focusing on the 90% full part of the glassFocus creates realityGet Real!The world according tAppreciating Apprec

16、iationCreating a growth spiralGenuine appreciation!There is always something to appreciateAp-preci-ate v., 1. Valuing; the act of recognizing the best in people or the world around us, affirming past and present strengths and potentials; to perceive those things that give life (health, vitality, exc

17、ellence) to living systems. 2. To increase in value, e.g., the economy has appreciated in value.Appreciating AppreciationCreat“What you focus on expands, and when you focus on the goodness in your life, you create more of it. Opportunities, relationships, even money flowed my way when I learned to b

18、e grateful no matter what happened in my life.”O(jiān)prah Winfrey“What you focus on expands, an哈佛公開課幸福課4Focus教育Correcting the False Schema: NewsCorrecting the False Schema: N哈佛公開課幸福課4Focus教育哈佛公開課幸福課4Focus教育Correcting the False Schema: ArtJan VermeerCorrecting the False Schema: ACorrecting the False Schem

19、a: ArtLudwig van BeethovenCorrecting the False Schema: ACorrecting the False Schema: ArtCorrecting the False Schema: ACorrecting the False Schema: ArtDavid KnowlesSandra J. ShawCorrecting the False Schema: ACorrecting the False Schema: StudiesCorrecting the False Schema: SAdaptationWe are change det

20、ectorsChange detection helpful in case of dangerAdaptation helps to overcome difficultiesTaking things for grantedEating the cake and leaving it whole?AdaptationWe are change detectMust something external and extraordinary happen before we learn to appreciate the ordinary? Must something external an

21、d exLearning to be Grateful“You say grace before meals. All right. But I say grace before the concert and the opera, and grace before the play and pantomime, and grace before I open a book, and grace before sketching, painting, swimming, fencing, boxing, walking, playing, dancing, and grace before I

22、 dip the pen in the ink.”“Gratitude produced the most purely joyful moments that have been known to man.”G. K. ChestertonLearning to be Grateful“You sa“Why not start by surveying a typical day? What is it you tend to tackle with spontaneous mindfulness, so that without an effort your whole heart is

23、in it? Maybe its that first cup of coffee in the morning, the way it warms you and wakes you up, or taking your dog for a walk, or giving a little child a piggyback ride It is a matter of practice, of doing it over and over again, till it becomes second nature.”“Gratefulness is the measure of our al

24、iveness. Are we not dead to whatever we take for granted? Surely to be numb is to be dead.”“Why not start by surveying a Research on GratitudeEmmons and McCullough (2019)Four groups: gratitude, hassles, superior, controlPsychological and health benefitsPhysiological benefits (McCraty & Childre 2019)

25、Benefits of trait gratefulnessMaintaining freshnessWeekly? (Lyubomirsky, 2019)VarietyMinfulness (Langer, 1989)Visualize (Kosslyn, 2019)Research on GratitudeEmmons anTry It!Becoming a benefit-finder21 days or your money backChipping away negativityThanks for reminding meCo-creating reality with quest

26、ionsTry It!Becoming a benefit-findGratitude to Others (Seligman, 2019)Take time to reflectLetter, phone, or in-personLargest boost in wellbeingRegularly (weekly, bi-weekly or monthly)Writing helps even if letter not sentGratitude to Others (Seligman,Worst and Happiest Experiences (Lyubomirsky et al.

27、 2019)Writing, Talking, or ThinkingMental and physical health measuresAnalyzing versus replaying (study 3)Worst(Study 1)Happiest(Study 2)WritingPositive OutcomeNegative OutcomeTalkingPositive OutcomeNegative OutcomeThinkingNegative OutcomePositive OutcomeWorst and Happiest Experiences“We live in a g

28、iven world. What brings fulfillment is gratefulness, the simple response of our heart to this given life in all its fullness.”Brother David Steindl-Rast“To live and die in gratefulness, if in no other virtue.”Galway Kinnel“Gratitude is not only the greatest of virtues, but the parent of all others”.

29、CiceroThe Morality of Gratitude“We live in a given world.哈佛公開課幸福課4Focus教育“I wondered how it was possible to walk for an hour through the woods and see nothing of note. I who cannot see find hundreds of things: the delicate symmetry of a leaf, the smooth skin of a silver birch, the rough, shaggy bark

30、 of a pine. I who am blind can give one hint to those who see: use your eyes as if tomorrow you will have been stricken blind. Hear the music of voices, the songs of a bird, the mighty strains of an orchestra as if you would be stricken deaf tomorrow. Touch each object as if tomorrow your tactile sense would fail. Smell the perfume of flowers, taste with relish each morsel, as if tomorrow you could never taste or smell again. Make the most of every sense. Glory in all the facets and pleasures and beauty which the wor