they tried to media-train me,

他們希望使我熟悉媒體運作

and an encounter I had with CNN

之前上CNN的節目中

summarizes what I'm going to be talking about today,

簡介了我今天要談的內容

which is the eleventh reason to be optimistic.

那是樂觀的第11個理由

The editor of Discover told us 10 of them,

“發現”的編輯已經告訴我們10個理由

I'm going to give you the eleventh.

我要講的是第11個理由

So they came to me -- CNN -- and they said, "Professor Seligman,

所以他們來找我，CNN他們說，“塞利格曼教授

would you tell us about the state of psychology today?

你可以告訴我們今天心理學的現況嗎？

We'd like to interview you about that." And I said, "Great."

我們將向你請教這問題”，我說“很好”

And she said, "But this is CNN, so you only get a sound bite."

她說，“但這是CNN，你只有講一聲的時間”

So I said, "Well, how many words do I get?"

所以我說，“好的，那我可以用幾個字？”

And she said, "Well, one."

她說，“好，一個”

(Laughter)

（笑聲）

And cameras rolled, and she said, "Professor Seligman,

然後攝影機開動，她說，“塞利格曼教授，

what is the state of psychology today?"

今天心理學的現況如何？

"Good."

好

(Laughter)

笑聲

"Cut. Cut. That won't do.

”停，停，這樣不行，

We'd really better give you a longer sound bite."

我們最好讓你講長一點。”

"Well, how many words do I get this time?" "I think, well, you get two.

“好吧，這次我可以講幾個字？”“我想，好，你講兩個

Doctor Seligman, what is the state of psychology today?"

塞利格曼教授，今天心理學現況如何？”

"Not good."

“不好”

(Laughter)

（笑聲）

"Look, Doctor Seligman,

“看，塞利格曼博士，

we can see you're really not comfortable in this medium.

我們知道你對這媒體不很習慣

We'd better give you a real sound bite.

我們最好給你長一點的時間

This time you can have three words.

這次你可以說三個字

Professor Seligman, what is the state of psychology today?"

塞利格曼教授，今天心理學現況如何？”

"Not good enough." And that's what I'm going to be talking about.

“不夠好”那是我現在要談的

I want to say why psychology was good, why it was not good

我想說明為什麼心理學是好，為什麼不好

and how it may become, in the next 10 years, good enough.

以及它可能轉變，在未來10年，成為夠好

And by parallel summary, I want to say the same thing about technology,

用同樣的道理，我想應用在科技

about entertainment and design, because I think the issues are very similar.

用在娛樂、還有設計，因為這些問題都很相似。

So, why was psychology good?

所以，為什麼心理學現況是好？

Well, for more than 60 years, psychology worked within the disease model.

因為，過去60多年，心理學主要應用在心理病治療

Ten years ago, when I was on an airplane

10年前，我坐飛機時

and I introduced myself to my seatmate, and told them what I did,

我對座位旁邊的人自我介紹，告訴他們我的工作，

they'd move away from me.

他們就會離開我

And because, quite rightly, they were saying

因為，他們說的沒錯

psychology is about finding what's wrong with you. Spot the loony.

心理學是關於找出你毛病原因的，辨識問題所在的

And now, when I tell people what I do, they move toward me.

但現在當我告訴人們我做什麼時，他們向我接近

And what was good about psychology,

心理學好在什麼呢

about the 30 billion dollar investment NIMH made,

是美國心理健康研究院NIMH投資300億美元

about working in the disease model,

它研究心理疾病

about what you mean by psychology,

研究你心理的意義

is that, 60 years ago, none of the disorders were treatable --

60年以前，所有的心理病都無法治療

it was entirely smoke and mirrors.

說治療也是騙人的

And now, 14 of the disorders are treatable,

現在則有14種心理失衡可以治療

two of them actually curable.

其中兩種可以治愈

And the other thing that happened is that a science developed,

其他發生的事，是心理科學得以發展開來

a science of mental illness.

一個關於心理疾病的科學

That we found out that we could take fuzzy concepts -- like depression, alcoholism --

我們發現可以將以前模糊的概念如憂鬱症、酗酒

and measure them with rigor.

予以精確的衡量

That we could create a classification of the mental illnesses.

能夠對心理疾病加以分類

That we could understand the causality of the mental illnesses.

我們能夠了解心理疾病的因果關系

We could look across time at the same people --

我們能夠長期的觀察同一個人

people, for example, who were genetically vulnerable to schizophrenia --

例如，一個在基因上有可能患精神分裂症的人

and ask what the contribution of mothering, of genetics are,

研究母親或基因的影響

and we could isolate third variables

我們也能隔離其他的變數

by doing experiments on the mental illnesses.

對心理疾病進行實驗研究

And best of all, we were able, in the last 50 years,

最好的是，在過去50年，我們能夠

to invent drug treatments and psychological treatments.

發明藥物治療以及心理治療

And then we were able to test them rigorously,

然後能夠嚴謹的測試他們

in random assignment, placebo controlled designs,

經由隨機分組、藥劑控制的實驗設計

throw out the things that didn't work, keep the things that actively did.

剔除無效的東西，保留有作用的東西

And the conclusion of that is that psychology and psychiatry, over the last 60 years,

這些研究的結論是，心理學與精神病治療法，經過60年

can actually claim that we can make miserable people less miserable.

可以宣稱我們可以減少病患們的苦惱

And I think that's terrific. I'm proud of it.

我覺得這是很棒的，我對此感到榮耀

But what was not good, the consequences of that were three things.

但什麼是心理學還不好的呢，這些成績的結果，導致三件事

The first was moral,

第一個是道德問題，

that psychologists and psychiatrists became victimologists, pathologizers,

心理學家與精神病醫生變成受害者心理研究專家，病理學者

that our view of human nature was that if you were in trouble, bricks fell on you.

我們一般對人性的觀點是如果你有毛病，不幸就會朝你而來

And we forgot that people made choices and decisions.

我們忘記病人們也做選擇、做決定

We forgot responsibility. That was the first cost.

我們忘記病人自己也有責任，這是第一個代價

The second cost was that we forgot about you people.

第二個代價是我們忘記一般正常的人們

We forgot about improving normal lives.

我們忘記要改進一般人的日常生活

We forgot about a mission to make relatively untroubled people happier,

我們忘記要幫助一般人們快樂些的使命

more fulfilled, more productive. And "genius," "high-talent," became a dirty word.

忘記幫人們更加自我實現，更有生產力，使得關心天才或高度才能變成不好的字眼

No one works on that.

沒有人在研究這些題目

And the third problem about the disease model is,

而心理治療模式的第三個問題是

in our rush to do something about people in trouble,

我們趕著做些事幫助有困難的人

in our rush to do something about repairing damage,

在我們趕著做些事以修正傷害時

it never occurred to us to develop interventions

我們沒有人研究一點調控的方法

to make people happier, positive interventions.

以使一般人們變得更加快樂的正面調控方法

So that was not good.

所以說心理學還不好

And so, that's what led people like Nancy Etcoff, Dan Gilbert,

而這導致一些人如伊蔻夫、吉爾伯特

Mike Csikszentmihalyi and myself to work in something I call positive psychology,

麥克還有我等人投入所謂正面心理學的研究

which has three aims.

它有三個目標

The first is that psychology should be just as concerned

第一個是心理學應該關心

with human strength as it is with weakness.

除了人性的弱點外也要關心人性的優點

It should be just as concerned with building strength as with repairing damage.

就如它修補傷害一樣，它也應該關心在建立優點上

It should be interested in the best things in life.

應該關心生命中的美好事物

And it should be just as concerned with making the lives of normal people fulfilling,

應該關心如何使一般人的生活更為充實

and with genius, with nurturing high talent.

更發揮天分，發揮高度天賦

So in the last 10 years and the hope for the future,

所以在過去10年以及可能在未來

we've seen the beginnings of a science of positive psychology,

我們看到一門正面心理學這科學的起步

a science of what makes life worth living.

一個使得生命更為值得活著的科學

It turns out that we can measure different forms of happiness.

這科學顯示我們可以衡量快樂的不同形式

And any of you, for free, can go to that website

你們任何人可以免費到那個網站

and take the entire panoply of tests of happiness.

進行整套快樂程度的測試

You can ask, how do you stack up for positive emotion, for meaning,

你可以要求，如何增進你的正面情緒，增進生命的意義

for flow, against literally tens of thousands of other people?

讓數以千計的人心情流暢

We created the opposite of the diagnostic manual of the insanities:

我們創造了一個與治療精神病相反的領域

a classification of the strengths and virtues that looks at the sex ratio,

將優點及特質依據性別分類

how they're defined, how to diagnose them,

如何定義它們，如何診斷它們

what builds them and what gets in their way.

什麼會增進它們及什麼會干擾它們

We found that we could discover the causation of the positive states,

我們可以發現正面狀態的因果關係

the relationship between left hemispheric activity

左腦活動與右腦活動間的關係

and right hemispheric activity as a cause of happiness.

如何影響我們的快樂

I've spent my life working on extremely miserable people,

我一生許多時間用於研究極為悲慘的人們

and I've asked the question,

我問的問題是

how do extremely miserable people differ from the rest of you?

極為悲慘的人是怎麼會與大家不同的

And starting about six years ago, we asked about extremely happy people.

約6年前，我們開始問極端快樂的人

And how do they differ from the rest of us?

他們是怎麼會與大眾不同的

And it turns out there's one way.

結果顯示有一個共通性

They're not more religious, they're not in better shape,

他們不是更相信宗教，他們不是身體較好

they don't have more money, they're not better looking,

他們不是較有錢，他們不是長得較好看

they don't have more good events and fewer bad events.

他們不是有較多的好事及較少的壞事

The one way in which they differ: they're extremely social.

他們唯一的不同：他們非常參與社交活動

They don't sit in seminars on Saturday morning.

他們不是在周六上午坐著聽演講

(Laughter)

（笑聲）

They don't spend time alone.

他們不常獨處

Each of them is in a romantic relationship

他們每個人都處於在感情交往的關係中

and each has a rich repertoire of friends.

每個人都有許多不同種類的朋友

But watch out here. This is merely correlational data, not causal,

但這裡要注意，這只代表相關性，不是因果關係

and it's about happiness in the first Hollywood sense I'm going to talk about:

這是關於好萊塢式的快樂，第一個我要談論的

happiness of ebullience and giggling and good cheer.

是熱情、傻笑與歡呼這種快樂

And I'm going to suggest to you that's not nearly enough, in just a moment.

一會兒我會告訴你這是不夠的

We found we could begin to look at interventions over the centuries,

我們知道我們可以從過去幾世紀來的調控方法開始研究

from the Buddha to Tony Robbins.

從佛法到近代的羅賓斯

About 120 interventions have been proposed

約有120種調控方法被提出過

that allegedly make people happy.

宣稱能使人快樂

And we find that we've been able to manualize many of them,

我們知道能將其中許多手冊化

and we actually carry out random assignment

我們確曾執行隨機指派

efficacy and effectiveness studies.

進行有效果的研究

That is, which ones actually make people lastingly happier?

就是，那些方法實際使人們持續的快樂些

In a couple of minutes, I'll tell you about some of those results.

稍後我將告訴你們一些研究結果

But the upshot of this is that the mission I want psychology to have,

但最終結果，是我希望心理學達成的使命

in addition to its mission of curing the mentally ill,

除了治療心理疾病的使命外

and in addition to its mission of making miserable people less miserable,

除了使悲慘的人少些苦痛這使命外

is can psychology actually make people happier?

是心理學可能使人們更為快樂嗎？

And to ask that question -- happy is not a word I use very much --

在研究這個問題時--我並不是常使用快樂這字眼的--

we've had to break it down into what I think is askable about happy.

我們需要將快樂細分，成為可以研究快樂的題目

And I believe there are three different --

我相信有三個不同種類的快樂

and I call them different because different interventions build them,

我說它們不同，是因為它們各有不同的調控方法

it's possible to have one rather than the other --

而且有可能是有一種而沒有另一種

three different happy lives.

這樣三種不同的快樂生活

The first happy life is the pleasant life.

第一種快樂生活是愉快的生活

This is a life in which you have as much positive emotion as you possibly can,

這是一種你擁有最多的正面情緒的生活

and the skills to amplify it.

而且有技巧去擴大它

The second is a life of engagement --

第二種快樂是種投入的生活

a life in your work, your parenting, your love, your leisure, time stops for you.

投入你的工作、你的家庭、你的情愛、你的休閑的生活，時間為你停止

That's what Aristotle was talking about.

那是以前亞里士多德討論的

And third, the meaningful life.

第三種的快樂是有意義的生活

So I want to say a little bit about each of those lives

我想就這三種各做簡單說明

and what we know about them.

說明我們對它們的了解

The first life is the pleasant life and it's simply, as best we can find it,

第一種愉快的生活，就如我們看到最好的

it's having as many of the pleasures as you can,

它讓你可擁有最多的愉快

as much positive emotion as you can,

有你可擁有最多的正面情緒

and learning the skills -- savoring, mindfulness -- that amplify them,

而可以經學習技巧，增添風味，在意培養，而擴大它們

that stretch them over time and space.

讓它們在不同的時間地點下都存在

But the pleasant life has three drawbacks,

但是愉快的生活有三個缺點

and it's why positive psychology is not happy-ology and why it doesn't end here.

這是為什麼正面心理學不是快樂學，不僅只是討論快樂而已的原因

The first drawback is that it turns out the pleasant life,

第一個缺點是愉快的生活顯示

your experience of positive emotion, is heritable,

你正面情緒的經驗，是可經由遺傳的

about 50 percent heritable, and, in fact, not very modifiable.

約50%經由遺傳，而實在很難修改

So the different tricks that Matthieu [Ricard] and I and others know

所以一些馬修與我及一些其他人所知道的不同的修改技巧

about increasing the amount of positive emotion in your life

關於增進生活中正面情緒的數量

are 15 to 20 percent tricks, getting more of it.

因為處理技巧而只能增加15%到20%

Second is that positive emotion habituates. It habituates rapidly, indeed.

第二個缺點是正面情緒具有習慣性，它很快的會變成習慣而不再有吸引力

It's all like French vanilla ice cream, the first taste is a 100 percent;

它就像法國香草冰淇淋，第一口感覺是100分

by the time you're down to the sixth taste, it's gone.

到你繼續吃到第六口時，這愉快的感覺已經消失了

And, as I said, it's not particularly malleable.

而如我所說的，它不很能夠修改

And this leads to the second life.

這導致第二種生活

And I have to tell you about my friend, Len,

我必須談我的朋友，連先生

to talk about why positive psychology is more than positive emotion,

要說明為什麼正面心理學不僅只是正面情緒

more than building pleasure.

不僅只是增進愉快

In two of the three great arenas of life, by the time Len was 30,

在連兄30歲時，生活三大領域中的兩個

Len was enormously successful. The first arena was work.

他已經非常成功，第一個領域是工作

By the time he was 20, he was an options trader.

在他20歲時，他就是期權的交易員

By the time he was 25, he was a multimillionaire

在25隨時，他已經是百萬富翁

and the head of an options trading company.

並是一家期權交易公司的總管

Second, in play -- he's a national champion bridge player.

第二，在遊戲方面，他的橋牌打到全國冠軍賽

But in the third great arena of life, love, Len is an abysmal failure.

但在生活的第三個領域，愛這方面，他是個徹底的失敗者

And the reason he was, was that Len is a cold fish.

原因是他是個冷酷無情的人

(Laughter)

(笑聲）

Len is an introvert.

連兄是個內向的人

American women said to Len, when he dated them,

在約會時，美國女性對他說，

"You're no fun. You don't have positive emotion. Get lost."

你沒有趣，你沒有正面情緒，走開。

And Len was wealthy enough to be able to afford a Park Avenue psychoanalyst,

連兄有錢可以付擔得起看紐約公園大道的心理分析醫生

who for five years tried to find the sexual trauma

醫生在5年期間試圖找出他在性慾上的障礙

that had somehow locked positive emotion inside of him.

認為是這將他的正面情緒封鎖住

But it turned out there wasn't any sexual trauma.

但結果顯示，他並沒有性慾上的障礙

It turned out that -- Len grew up in Long Island

連兄在紐約長島長大

and he played football and watched football, and played bridge --

他打足球，看足球賽，也玩橋牌

Len is in the bottom five percent of what we call positive affectivities.

但他屬於最不具正面感情的5%的人

The question is, is Len unhappy? And I want to say not.

問題是，連兄不快樂嗎？我想說不是

Contrary to what psychology told us about the bottom 50 percent

與一般心理學告訴我們後半段的情形相反的，

of the human race in positive affectivity,

對正面感情在下半部的人

I think Len is one of the happiest people I know.

我想連兄是我所知的人中最快樂的之一

He's not consigned to the hell of unhappiness

他不屬於那些不快樂的人

and that's because Len, like most of you, is enormously capable of flow.

那是因為連兄，與你們多數人一樣，很善於專注投入

When he walks onto the floor of the American Exchange at 9:30 in the morning,

當他早晨9點半進入美國交易所的大廳

time stops for him. And it stops till the closing bell.

時間為他停止，直到收盤鈴聲響

When the first card is played,

當第一張牌出手

until 10 days later, the tournament is over, time stops for Len.

直到10天後比賽結束，時間為他停止

And this is indeed what Mike Csikszentmihalyi has been talking about,

這是麥克一直談論的

about flow. And it's distinct from pleasure in a very important way.

心情流暢，它與愉快有一點很重要的不同

Pleasure has raw feels: you know it's happening. It's thought and feeling.

愉快是有感覺的：你知道它在發生，它是思考與感覺合成的

But what Mike told you yesterday -- during flow, you can't feel anything.

但是如麥克昨天告訴你們的，在心流期間，你不會感覺什麼

You're one with the music. Time stops.

你隨音樂流動，時間靜止沒有感覺

You have intense concentration.

你是在高度專心的狀態

And this is indeed the characteristic of what we think of as the good life.

而這確實是我們認為良好生活的特質

And we think there's a recipe for it,

我們認為有達到這狀態的辦法

and it's knowing what your highest strengths are.

那是要知道你最大的特長在那

And again, there's a valid test