What happens is you run the thought in your head again and you renew your 90 seconds.

接下來，你會再次在腦海中運行這個想法，然後重新開始你的 90 秒。

Biggest hack I was ever told was when I hosted my best, one of my dear, dear friends, Jill Balty-Taylor, if you know her, neuroscientist.

最大的黑客是我接待我最好的朋友，我最親愛的朋友之一，吉爾-巴蒂-泰勒（Jill Balty-Taylor），如果你認識她的話，她是一位神經科學家。

She's brilliant.

她很聰明。

And she basically studied our behavior when we are negative.

她基本上研究了我們消極時的行為。

And she says, from the second you are triggered on the negative side.

她說，從你被觸發負面情緒的那一秒開始。

So say an event makes you angry.

比如說，一件事讓你很生氣。

To the second that you're filled with stress hormones.

到你充滿壓力荷爾蒙的那一秒。

To the second that you took an action and those, or you didn't, but those hormones were flushed out of your body is 90 seconds.

從你採取行動到那些荷爾蒙被排出體外的那一秒，只有 90 秒。

That's it.

就是這樣。

You cannot be angry for more than 90 seconds.

生氣不能超過 90 秒。

But then what happens is you run the thought in your head again and you renew your 90 seconds.

但接下來的情況是，你會再次在腦海中運行這個想法，然後重新開始你的 90 秒。

Then you run it again unconsciously and you renew your 90 seconds.

然後，你再無意識地運行一次，重新開始你的 90 秒。

While in reality, what you get after those 90 seconds is a buffer.

而實際上，在這 90 秒之後，你得到的是一個緩衝區。

I lost my phone, right?

我的手機丟了，對吧？

You get a mix, a cocktail of weird emotions, right?

你會得到一種混合，一種奇怪情緒的雞尾酒，對嗎？

One is how stupid am I?

一是我有多蠢？

You know, I hate those guys that took it.

你知道，我恨那些拿走它的人。

What will I do with the photos?

我要如何處理這些照片？

I wish I had them.

真希望我也有。

You can have a cocktail of those emotions.

你可以把這些情緒混合在一起。

And if you actually observe, you get those emotions.

如果你真的去觀察，你就會產生這些情緒。

And then there is that tiny buffer, right?

然後就是那個小小的緩衝區，對嗎？

That tiny buffer allows you to go and say, now what am I going to do?

這個微小的緩衝區可以讓你去說，現在我該怎麼辦？

I mean, I can be angry at the world, or I can go buy another phone, or I can go, you know, cancel my SIM, or I can, you know, go to my computer and block the phone, right?

我的意思是，我可以對這個世界感到憤怒，或者我可以去買另一部手機，或者我可以去，你知道的，取消我的 SIM 卡，或者我可以，你知道的，去我的電腦上阻止電話，對嗎？

And once you get into that buffer, suddenly you move in the right direction.

一旦進入緩衝區，你就會突然朝著正確的方向前進。

Now, I basically put that buffer in a flow chart.

現在，我基本上把這個緩衝區繪製成了一個流程圖。

I always say, if I were to teach the world happiness, I need to be the Olympic champion of the sport.

我總是說，如果我想教給世界幸福，我就必須成為這項運動的奧運冠軍。

I need to be someone that lives with what I preach, right?

我需要成為一個言行一致的人，對嗎？

And so I basically measure how quickly I bounce back to happiness from unhappiness.

是以，我基本上是在衡量自己從不悅中反彈到快樂的速度有多快。

We all feel unhappy every now and then because events miss our expectations.

我們時不時都會因為一些事情辜負了我們的期望而感到不開心。

It's a survival mechanism, right?

這是一種生存機制，對嗎？

But how quickly can you take an event that missed your expectations and then bounce back to, I can deal with this, right?

但是，你能多快接受一個沒有達到你預期的事件，然後回過頭來說，我可以處理這個問題，對嗎？

For me, on average, and I'm not bragging, this is actual statistics, it's seven seconds, right?

對我來說，平均來說，我不是在吹牛，這是真實的統計數據，是七秒鐘，對嗎？

Seven seconds, other than a few times a year where it might be an hour or a day, but regularly, the little things that upset us all the time, they last seven seconds, okay?

七秒鐘，除了一年中的少數幾次，可能是一小時或一天，但經常讓我們心煩意亂的小事，也就持續七秒鐘，好嗎？

And seven seconds because I go through a flow chart.

7秒鐘，因為我會看流程圖。

And the flow chart is very straightforward.

流程圖非常直觀。

Is it true?

這是真的嗎？

Can I do something about it?

我能做些什麼嗎？

Can I accept it and do something despite its presence?

儘管它存在，我能接受它並做些什麼嗎？