You know what's a lot harder than it seems like it should be? Actually feeling alive. And what I mean by that is that we are all constantly doing, or, at least, we're constantly scrolling. But we're not necessarily living.
各位可知道什麼 實際上比看起來更困難? 真正感覺活著。 我的意思是,大家 總是不斷在「做」, 或者至少總是在「滑」。 但我們卻不見得總是在過生活。
You know, we keep ourselves busy to the point of exhaustion, but we're also languishing. We feel a little bid dead inside. And I think we know that, on some level. I think that's part of the reason we keep ourselves so busy and distracted to begin with. But we don't know what to do about it.
我們讓自己忙到耗竭的程度, 但我們也日漸憔悴凋零。 我們內在有點已死的感覺。 且我認為某種程度上我們 心知肚明,我認為那就是 我們一開始想讓自己 忙碌、分心的理由。 但我們不知道該如何是好。
So I'm here to tell you I figured out what to do about it. We need to have more fun.
我來這裡是要告訴各位, 我想通該如何是好了。 我們需要更多樂趣。
(Laughter)
(笑聲)
(Cheers and applause)
(歡呼及掌聲)
So you might think that you're already having plenty of fun, and that's because in our everyday speech, we often use the word "fun" to describe anything we do with our leisure time, even if it's not actually enjoyable, and, in fact, a waste of time. So for example, we scroll through social media "for fun," even though doing so often makes us feel bad about, like, kind of everything. Or we'll say, "That was so fun. We should do that again soon" --
各位可能認為自己 已經有相當多的樂趣了。 那是因為我們平常在說話時 會用「樂趣」這個詞 在描述我們在休閒時間做的任何事, 包括其實不是很有趣, 且實際上在浪費時間的事。 所以,舉例來說, 我們為了樂趣而滑手機看社群媒體, 不過這麼做通常只會讓我們 對什麼都覺得很煩。 或者我們會說: 「那好有樂趣。我們 應該盡快再做一次。」
(Laughter)
(笑聲)
... in response to things that weren't that fun and that we don't want to do again, ever.
但所指的事通常都沒那麼有樂趣, 且根本永遠都不想再做一次。
(Laughter)
(笑聲)
But it's not really our fault that we're a little bit sloppy about how we use the word "fun," because even the dictionary doesn't get it quite right. It says that fun is amusement or enjoyment, or lighthearted pleasure. It's something for kids to have in play areas. It makes it sound like it's frivolous and optional.
但我們有點隨便亂用「樂趣」 這個字,並不是我們的錯, 因為連字典都沒把它解釋得很對。 字典說,樂趣是興味或享受, 或輕鬆愉快的樂事。 是孩子在遊樂區會有的。 聽起來是很瑣碎的,選擇性的。
But if you think back on your own memories that stand out to you as having truly been fun -- and I really encourage you to do this -- the memories that you would describe as -- and forgive me for scientific terminology -- "so fun" -- you're going to notice there's something much deeper going on. I've collected thousands of these stories from people all around the world, and I can tell you it's amazing, because when people recount the memories in which they had the most fun, they tell you about some of the most joyful and treasured memories of their lives.
但,回想自己記憶中最鮮明深刻的 真正樂趣——且我真心 鼓勵大家這麼做—— 找出一些記憶,是你會形容為—— 請原諒我用科學術語—— 「好有樂趣」—— 那麼你就會注意到, 在更深處似乎還有著什麼。 我向世界各地的人收集了 數千則這類故事, 我可以告訴各位,這很驚人, 因為當大家描述 他們覺得最有樂趣的記憶時, 他們會告訴你的是 他們人生中最充滿喜悅 且最珍貴的記憶。
So in reality, fun is not just lighthearted pleasure. It's not just for kids, and it is definitely not frivolous. Instead, fun is the secret to feeling alive.
所以,在現實中,樂趣並非 只是輕鬆愉快的樂事。 不是孩子才有的, 且肯定不瑣碎。 反之, 樂趣就是感覺活著的祕方。
So today, I want to propose to you a new, more precise definition of what fun is. I want to reveal some of the ways in which it is astonishingly good for us, and I want to give you all some suggestions for things you can do starting right now to experience its power for yourself.
今天我想針對樂趣 提出更精確的新定義。 我也想要披露一些 對我們有驚人益處的方式, 我也會建議各位可以怎麼做, 現在就能起而行, 親身體驗它的威力。
So the first thing we need to start with is the fact that fun is a feeling, and it's not an activity. And that's important, because a lot of times, when I ask people what's fun, they'll respond with a list of activities that they enjoy. You know, they'll say, "Dancing is fun," or "Skiing is fun," or, I don't know, "Pickleball is fun." Everyone seems to think that pickleball is fun.
首先我們要來談一件事實: 樂趣是一種感覺,不是一個活動。 這點很重要, 因為通常當我問別人,樂趣是什麼? 他們的回覆是列出他們喜歡的活動。 他們會說「跳舞很有樂趣」 或「滑雪很有樂趣」, 或「匹克球很有樂趣」。 似乎人人都覺得匹克球很有樂趣。
(Cheers and laughter)
(歡呼及笑聲)
And sure, pickleball can be fun, but we've all had experiences where something's off, and an activity that seems like it would be fun doesn't end up feeling fun. And then on the flip side, we've had experiences where something that doesn't seem like it'll be fun at all ends up feeling ridiculously fun. There's an element of serendipity. But when people do have fun, when they experience this feeling, it's actually very easy to recognize, because people who are having fun look like they're being illuminated from within.
的確,匹克球有可能會很有樂趣, 但我們有遇過就是哪裡有不對勁, 導致本來看似會很有趣的活動 也不覺得有趣了。 反過來說,我們也遇過 看起來一點樂趣也沒有的事, 結果卻超有趣的。 有個元素是「機緣」。 但當大家覺得有樂趣時, 當他們有這種感受時, 其實很容易辨識出來, 因為感受到樂趣的人 看起來就像他們從內在發光。
So, for example, here is me and my husband having fun together. Here are some presidents having fun together.
比如,這是我和我先生 一同沉浸在樂趣中。 這是一些總統一同沉浸在樂趣中。
(Laughter) Here’s Archbishop Desmond Tutu and the Dalai Lama having fun together.
(笑聲) 這是屠圖大主教和達賴喇嘛 一同沉浸在樂趣中。
(Cheers and laughter)
(歡呼和笑聲)
Actually, those two seemed like they were very often, even constantly ...
事實上,這兩個人似乎經常, 甚至不斷地 ……
(Laughter)
(笑聲)
... having fun together.
一同沉浸在樂趣中。
(Laughter)
(笑聲)
And as you can see in these photographs, true fun produces this visceral sense of lightness and joy. It's radiant. In fact, when I asked my daughter, when she was about five years old, what color fun would be, she said "sunshine."
如各位在照片中所見,真正的樂趣 能產生視覺可見的發光與喜悅。 會容光煥發。 事實上,我女兒五歲時, 我問她樂趣會是什麼顏色? 她說「陽光色」。
So what is this sunshine? You know? What is this feeling that we call "fun"? When people tell me their stories about fun, it's really interesting, because the details are all different, and often quite mundane, but the energy running through them is the same. There were three factors that are consistently present, to the point that I believe they constitute a new definition, one that is a lot more accurate than what's in the dictionary. And those three factors are playfulness, connection and flow.
所以,這種陽光是什麼? 我們所謂的「樂趣」是什麼感覺? 很有意思的是,大家告訴我的 樂趣故事在細節上都不同, 且通常都相當平凡, 但故事中流動的能量都一樣。 有三個因素在每個故事中都會出現, 讓我相信它們可以 構成一個新的定義, 比字典的定義更正確的定義。 那三個因素是:玩心、 連結和心流。
So by playfulness, I do not mean you have to play games, or, God forbid, make believe. I just mean having a lighthearted attitude of doing things for the sake of doing them and not caring too much about the outcome. Letting go of perfectionism. When we have fun, our guard is down, and we're not taking ourselves too seriously.
有玩心並不表示一定要玩遊戲, 或者假裝出來的,但願不是這種。 我的意思是要有輕鬆愉快的態度, 為了做一件事而做一件事, 不要太在意結果。 放下完美主義。 在樂趣中時,我們會放下防衞, 我們自己不會太嚴肅。
Connection refers to the feeling of having a special, shared experience. And I do think it's possible, in some circumstances, to have fun alone, and for this feeling of connection to be with yourself or the surroundings, or the activity. But in the majority of stories that people tell me about their peak fun memories, another person is involved. And that's true even for introverts.
連結指的是產生共同的特殊體驗。 我真心認為在某些情況下 的確有可能一個人享受樂趣, 這種連結感就是和自己、 環境或活動本身的連結。 但在大部分人告訴我的 最有樂趣的故事中, 都會涉及另一個人。 就連內向的人也是如此。
And then flow is the state where we are so engaged and focused on whatever we're doing that we can even lose track of time. You can think about an athlete in the middle of a game, or a musician playing a piece of music. It's when we're in the zone. It's possible to be in flow and not have fun, like if you're arguing, but you cannot have fun if you're not in flow.
至於心流,則是我們非常 投入專注在做一件事的狀態, 甚至可能會忘了時間, 比如在比賽中的運動員, 或者音樂家演奏音樂,就是 當我們進入最佳狀態的時候。 有可能進入心流但沒有樂趣, 比如在爭論時, 但如果沒有進入心流, 就不會有樂趣。
So playfulness, connection and flow all feel great on their own. But when we experience all three at once, something magical happens. We have fun. And that doesn't just feel good, it is good for us. In fact, fun does so many amazingly good things for us that I personally believe that fun is not just the result of human thriving, it's a cause.
所以,玩心、連結 和心流,單獨來看都很棒。 但同時體驗到三者時, 就會發生神奇的現象。 會產生樂趣。 樂趣不只是感覺很好, 對我們也有益處。 事實上,樂趣對我們的 驚人好處多到讓我個人相信 樂趣不僅是人類成功的結果, 還是其成因。
So, for example, fun is energizing. When people tell me their stories about fun, they glow. It is like a fire has been lit inside of them, and the energy and the warmth that they give off is contagious. You know, so much of life drains us, but fun fills us up. Fun also makes us present. A lot of us put a lot of work into trying to be more present -- we do yoga classes, we meditate, and that is all great, but the fact that fun is a flow state means that when we are having fun, we simply are present. There's no other way for it to happen.
比如,樂趣能讓人精力充沛。 當別人告訴我他們的 樂趣故事時,他們會發光。 就好像他們內心的火被點燃了, 且他們散發的能量和溫暖 是有感染力的。 人生有好多事會榨乾我們, 但樂趣能幫我們充電。 樂趣也讓我們能活在當下。 很多人費心費力想更活在當下—— 我們會上瑜伽課, 我們會冥想,這些都很好, 但因為樂趣是種心流的狀態, 意即當我們產生樂趣時, 我們就是活在當下。 不然就不可能發生。
Fun also unites us. We live in a really polarized world, and as we all know, there's a lot of very serious problems. But when we have fun with people, we don't see them as different political parties, or nationalities or religions. We connect with them as human beings, and it's worth noting that that is the first step in being able to work together to solve those problems.
樂趣也讓我們團結。 我們的世界很兩極化, 大家都知道,世界上 有許多很嚴重的問題。 但當我們和別人一起享受樂趣時, 我們不會把他們視為是黨派、 國籍、宗教信仰不同的人。 我們把他們當作人,與他們連結。 值得注意的是,這正是同心協力解決 這些問題的第一步。
Fun also makes us healthier. Being lonely and stressed out, as many of us have been for the past two years, causes hormonal changes in our bodies that increase our risks for disease. But when we have fun, we're relaxed and we're more socially connected, both of which have the opposite effect. So, kind of blows my mind every time I think about it this way, but having fun is a health intervention.
樂趣也能讓我們更健康。 在過去兩年,很多人 感到寂寞和焦慮, 這造成了我們體內荷爾蒙 改變,增加染上疾病的風險。 但,沉浸在樂趣中時, 我們會放鬆,社交連結也更好, 兩者都有相反的效果。 每次想到這點我都還會覺得 不可思議, 但沉浸在樂趣中 是一種健康介入治療。
And then, lastly, fun is joyful. You know, we all so desperately want to be happy. We read books about happiness, we download apps about happiness, but when we are in a moment of having fun, we are happy. So it makes me think that, perhaps, the secret to long-term happiness is just to have more everyday moments of fun.
最後,樂趣會讓人開心。 我們都好渴望快樂,所以會去讀 相關書籍或下載相關 APP, 但當我們覺得有趣的 那一刻,我們就是快樂的。 這讓我思考,也許,長期快樂的祕密 就只是每天多一點有趣的時刻。
So how do we do that? How do we have more fun? Well, to start with, do not take the suggestions you'll find in magazine articles about how to have more fun. I looked at some of these myself, and I found suggestions that include -- and I'm not making these up -- "roast a turkey."
要怎麼做到? 怎樣才能有更多樂趣? 首先,千萬不要 參考雜誌文章中關於 如何增加樂趣的建議。 我自己讀了一些,讀到的建議 包括——不是我編造的—— 「烤火雞」。
(Laughter)
(笑聲)
"Put together an altar to loved ones who have passed."
「為你已過世的親人 拼裝一個祭壇」。
(Laughter)
(笑聲)
“Watch a documentary about climate change.”
「觀賞關於氣候變遷的紀錄片」。
(Laughter)
(笑聲)
And my personal favorite, "Adorn your table with gourds."
接著是我最愛的, 「用葫蘆裝飾你的桌子」。
(Laughter)
(笑聲)
Those are not good suggestions. Instead, the most effective thing you can do to have more fun is to focus on its ingredients, by which I mean, do everything you can to fill your life with more moments of playfulness, connection and flow. So here are some ideas for how to do so. To start with, reduce distractions in order to increase flow. Anything that distracts you is going to kick you out of flow and prevent you from having fun. And what's the number one source of distraction for most of us, these days? Oh, thank you.
那些不是好的建議。 反之,想要有更多樂趣, 最有效的做法 是把焦點放在它的組成要素上。 意即,盡你所能讓你的人生充滿 更多有玩心、連結、心流的時刻。 至於怎麼做,以下是一些想法。 首先,減少分心的事物以增加心流。 任何會讓你分心的事物 都會把你踢出心流, 讓你無法得到樂趣。 現今對大部分人而言排名 第一的分心源頭是什麼? 喔,謝謝你。(笑)
(Laughs)
我其實不是真的要問, 但,沒錯,是手機。(笑)
It was rhetorical, but yes, your phones.
(Laughs)
我寫過一本書,叫做 《如何與你的手機分手》,
I wrote a book called "How to Break Up With Your Phone," so I have strong feelings about this, but I can guarantee you that you are not going to have fun if you're constantly on your phone. So today, I want to challenge you to keep your phone out of your hand as much as possible, so you can take me up on my second suggestion, which is to increase connection by interacting more with other human beings in real life. Now, I know that one of the main reasons we're constantly on our phones is specifically to avoid having to spend time and interact with other human beings in real life.
所以我對此的感覺很強烈, 但我能肯定在這個情況 你一定不會有樂趣: 你經常在用手機。 今天我想挑戰各位, 盡可能不要去碰你的手機, 這樣你才能夠接受我的 第二個建議:增加連結, 做法是和現實人生中的 其他人類多多互動。 我知道, 我們經常在用手機的 主要原因之一正是要避免 必須要花時間和現實 人生中的其他人類互動。
(Laughter)
所以我想向各位保證, 是值得去做的,
So I want to assure you that it is worth it, and it is not as hard as it might seem. So here's how you do it. You start by making eye contact with someone. Like, look them in the eye, don't look in the middle of their forehead, where the camera would be on a Zoom call.
且沒有看起來那麼困難。 做法如下。 你先和某人做眼神的交會。 要看他們的眼睛,不要看額頭, 別像 Zoom 視訊攝影機那樣。 (笑聲)
(Laughter)
接著,你要說「哈囉」。
And you say “Hello.” And if that goes well, you can introduce yourself. And if that goes well, maybe you can ask them a question, something that's thought-provoking, but not overly personal or threatening, like "What's something that fascinates you?" Or "What's one thing that delighted you today?" And you might be amazed by how good just one little moment of connection can make you feel.
如果順利的話,你就可以自我介紹。 如果依然順利,也許你可以 問個能引發思考的問題。 但不能太私人或有威脅性,比如: 「什麼能吸引你?」 或者「今天有哪件事讓你很開心?」 短短一刻的連結能夠 帶給你的感受,可能會好到 讓你驚訝。
And if you do find someone to connect with, maybe ask them to join you in trying my third suggestion, which is to increase playfulness by finding opportunities to rebel. Now I am not talking about James Dean-level of rebellion. I'm talking about playful deviance. I'm talking about finding ways to break the rules of responsible adulthood, and giving yourself permission to get a kick out of your own life. One person told me that some of the most fun she'd had in recent memory, happened on a Friday morning, when she and some of her friends ditched their work and their childcare responsibilities, tucked flasks into their purses and snuck out to a 10:30am showing of the movie "Bad Moms."
若找到了連結的對象,也許請他 與你一同嘗試我的第三個建議: 找機會造反,以增加玩心。 我指的不是詹姆士‧ 狄恩等級的叛逆。 我指的是有趣的偏離正軌。 我指的是想辦法打破 負責任成年人的規則, 並允許自己好好享受人生。 有個人告訴我, 她近期最有樂趣的記憶 發生在星期五早上, 那時她和幾位友人丟下了她們的工作 以及她們照顧孩子的責任, 把酒瓶塞進她們的皮包內, 溜出去看上午 10:30 放映的
(Laughter)
《阿姐萬萬醉》電影。
(笑聲)
So lastly, here's one more thing that you can do today to start having more fun.
最後,各位今天就能做一件事, 讓自己開始擁有更多樂趣。
[Roast a Turkey] I am just kidding.
〔烤火雞〕開玩笑的。
(Laughter)
(笑聲)
Prioritize it. That might sound totally obvious, but one of the main reasons we're not having enough fun is that we're not making it a priority. Our fun is always at the bottom of the list, and it can't speak up for itself. So I'm not suggesting that you take out your calendar and make an entry that says: “From 4 to 6pm on Saturday, I shall have fun.” That is a guaranteed way to not have fun. But if you know you consistently have fun when you spend time with a particular person, make a point to spend time with that person. If you know there's an activity that really does often generate playful connected flow for you, carve out time for it in your schedule. Treat fun as if it is important. Because it is. I've been doing this myself for a couple of years now, and it's amazing to see how many areas of my life fun has touched. I'm more creative and more productive, I'm more resilient. I laugh more. Making sure that I'm having enough fun has made me a better partner, a better parent and a better friend. And it has convinced me of something that I very much hope I can convince you of as well, which is that my daughter was right. Fun is sunshine. It's a distillation of life's energy. And the more often we experience it, the more we will feel like we're actually alive.
把它列為優先。 可能聽起來是誰都知道,但是 我們沒有足夠樂趣的主因之一 就是我們沒把它列為優先。 我們的樂趣總是排在清單的 最後,它又不能為自己發聲。 我並不是建議各位拿出 行事曆並加入一個事項: 「星期六上午四點到六點, 我要享受樂趣。」 這種方式保證得不到樂趣。 但,如果你知道你花時間 和某人相處時向來都會有樂趣, 那就撥些時間和那個人相處。 如果你知道有某個活動確實 通常都能讓你產生出 有玩心有連結的心流, 在行事曆中騰出一些時間給它。 把樂趣當作重要的事物來對待。 因為它真的很重要。 我自己已經做了好幾年了, 很不可思議的是能看到 樂趣觸及了我人生中的多少領域。 我變得更有創造力且更有生產力, 我變得更有韌性。 我變得更常笑。 確保我有足夠的樂趣, 就讓我成為更好的伴侶、 更好的家長,及更好的朋友。 它讓我深信一件事,我也非常希望 能說服各位相信, 那件事就是:我女兒是對的。 樂趣是陽光色的。 樂趣是人生能量的結晶。 我們越常體驗到樂趣, 我們就越會覺得自己真正活著。
Thank you.
謝謝。
(Cheers and applause)
(歡呼及掌聲)