Want to be happier? Stay in the moment | Matt Killingsworth

Translator: Joseph Geni Reviewer: Morton Bast

Prevoditelj: Barbara Dolenčić Recezent: Ivan Stamenković

So, people want a lot of things out of life,

Ljudi žele mnogo stvari od života,

but I think, more than anything else, they want happiness.

ali mislim da najviše od svega žele sreću.

Aristotle called happiness "the chief good," the end

Aristotel je sreću opisao kao "najveće dobro",

towards which all other things aim.

cilj kojem sve stvari streme.

According to this view, the reason we want a big house

Prema ovom gledištu, razlog zašto želimo veliku kuću

or a nice car

ili lijep auto

or a good job

ili dobar posao

isn't that these things are intrinsically valuable.

nije zato što te stvari imaju intrinsičnu vrijednost.

It's that we expect them to bring us

Stvar je u tome da mi očekujemo da nam one donesu

happiness.

sreću.

Now in the last 50 years, we Americans have gotten

U posljednjih 50 godina, mi Amerikanci nabavili smo

a lot of the things that we want. We're richer.

puno stvari koje želimo. Bogatiji smo.

We live longer. We have access to technology

Živimo duže. Imamo pristup tehnologiji

that would have seemed like science fiction

koja je izgledala kao znanstvena fantastika

just a few years ago.

prije samo nekoliko godina.

The paradox of happiness is that even though the

Paradoks sreće jest taj da,

objective conditions of our lives have improved dramatically,

iako su se fizički uvjeti našeg života znatno poboljšali,

we haven't actually gotten any happier.

mi zapravo nismo postali ništa sretniji.

Maybe because these conventional notions of progress

Možda upravo zato što ti uobičajeni pojmovi razvoja

haven't delivered big benefits in terms of happiness,

nisu donijeli više sreće

there's been an increased interest in recent years

posljednjih godina raste zanimanje

in happiness itself.

za samu sreću.

People have been debating the causes of happiness

Ljudi raspravljaju o uzrocima sreće

for a really long time, in fact for thousands of years,

već dosta dugo, tisućama godina,

but it seems like many of those debates remain unresolved.

ali čini se kako mnoge takve rasprave ostaju neriješene.

Well, as with many other domains in life, I think

Kao i u mnogim drugim područjima u životu,

the scientific method has the potential to answer this question.

mislim da znanstvena metoda ima mogućnost odgovoriti na ovo pitanje.

In fact, in the last few years, there's been an explosion

Zapravo, u posljednjih nekoliko godina, došlo je do eksplozije

in research on happiness. For example, we've learned a lot

istraživanja o sreći. Primjerice, puno smo naučili

about its demographics, how things like income

o utjecaju demografije - kako stvari poput prihoda,

and education, gender and marriage relate to it.

obrazovanja, spola i bračnog statusa utječu na sreću.

But one of the puzzles this has revealed is that

Ali jedna od zagonetki koje su se pojavile

factors like these don't seem to have a particularly strong effect.

jest to da ti faktori nemaju posebno velik utjecaj.

Yes, it's better to make more money rather than less,

Naravno, bolje je zarađivati više nego manje,

or to graduate from college instead of dropping out,

i bolje je diplomirati nego odustati od fakulteta,

but the differences in happiness tend to be small.

ali razlike u sreći obično su male.

Which leaves the question, what are the big causes of happiness?

Tako nam ostaje pitanje koji su veliki uzroci sreće?

I think that's a question we haven't really answered yet,

Mislim da na to pitanje još uvijek nismo odgovorili,

but I think something that has the potential to be an answer

ali odgovor bi mogao ležati

is that maybe happiness has an awful lot to do with

u činjenici da je sreća možda duboko povezana

the contents of our moment-to-moment experiences.

s našim doživljajem svakodnevnog života.

It certainly seems that we're going about our lives,

Svakako se čini da ono s čime se susrećemo u životu,

that what we're doing, who we're with, what we're thinking about,

ono što radimo, s kime smo i o čemu razmišljamo

have a big influence on our happiness, and yet

ima velik utjecaj na našu sreću, a opet

these are the very factors that have been very difficult,

to su sve faktori koje je znanstvenicima vrlo teško,

in fact almost impossible, for scientists to study.

zapravo gotovo nemoguće proučiti.

A few years ago, I came up with a way to study people's happiness

Prije nekoliko godina otkrio sam način kako proučavati ljudsku sreću

moment to moment as they're going about their daily lives

od trenutka do trenutka svakog dana

on a massive scale all over the world, something we'd never

na vrlo velikom području, širom svijeta.

been able to do before. Called trackyourhappiness.org,

To nikad prije nismo mogli. Zove se trackyourhappiness.org

it uses the iPhone to monitor people's happiness in real time.

i koristi iPhone za praćenje ljudske sreće u stvarnom vremenu.

How does this work? Basically, I send people signals

Kako to funkcionira? Jedostavno rečeno, šaljem ljudima poruke

at random points throughout the day, and then I ask them

u nasumičnim trenucima tijekom dana i pitam ih

a bunch of questions about their moment-to-moment experience

puno pitanja o njihovim svakodnevnim iskustvima

at the instant just before the signal.

koja su doživjeli točno prije poruke.

The idea is that, if we can watch how people's happiness

Ideja je da, ako možemo vidjeti kako ljudska sreća

goes up and down over the course of the day,

raste i pada tijekom dana,

minute to minute in some cases,

u nekim slučajevima iz minute u minutu,

and try to understand how what people are doing,

i ako pokušamo razumjeti kako ono što ljudi rade,

who they're with, what they're thinking about, and all

s kime su, o čemu razmišljaju,

the other factors that describe our day, how those might

i svi drugi faktori koji čine naš dan -- kako to

relate to those changes in happiness, we might be able

može utjecati na promjene u sreći, onda možda možemo

to discover some of the things that really have

otkriti koje stvari imaju zaista

a big influence on happiness.

velik utjecaj na sreću.

We've been fortunate with this project to collect

Imali smo sreće s ovim projektom, prikupili smo

quite a lot of data, a lot more data of this kind than I think

puno podataka ove vrste, puno više nego je

has ever been collected before,

prikupljeno ikad prije --

over 650,000 real-time reports

više od 650.000 izvještaja

from over 15,000 people.

od više od 15.000 ljudi.

And it's not just a lot of people, it's a really diverse group,

I to nije samo puno ljudi, to je heterogena skupina

people from a wide range of ages, from 18 to late 80s,

ljudi u dobi od 18 do gotovo 90 godina,

a wide range of incomes, education levels,

širokih raspona prihoda, razine obrazovanja,

people who are married, divorced, widowed, etc.

ljudi koji si u braku, rastavljeni, udovci i slično.

They collectively represent every one of

Oni zajedo predstavljaju svaku od

86 occupational categories and hail from over 80 countries.

86 kategorija djelatnosti i dolaze iz više od 80 zemalja.

What I'd like to do with the rest of my time with you today

U preostalom vremenu koje imam s vama danas htio bih

is talk a little bit about one of the areas that we've been

malo govoriti o jednom od područja koja smo

investigating, and that's mind-wandering.

istraživali, a to je lutanje uma.

As human beings, we have this unique ability

Kao ljudska bića, imamo jedinstvenu sposobnost

to have our minds stray away from the present.

da se mislima udaljimo od sadašnjosti.

This guy is sitting here working on his computer,

Ovaj čovjek sjedi i radi na kompjutoru,

and yet he could be thinking about

a možda razmišlja

the vacation he had last month,

o odmoru na kojem je bio prošli mjesec,

wondering what he's going to have for dinner.

možda se pita što će večerati.

Maybe he's worried that he's going bald. (Laughter)

Možda se brine zbog činjenice da ćelavi. (Smijeh)

This ability to focus our attention on something other

Ta sposobnost da se usredotočimo na nešto

than the present is really amazing. It allows us to learn

osim sadašnjosti stvarno je fantastična. Omogućuje nam da učimo,

and plan and reason in ways that no other species of animal can.

planiramo i prosuđujemo kako nijedna druga vrsta ili životinja to ne može.

And yet it's not clear what the relationship is

A ipak, nije jasno kakva je veza

between our use of this ability and our happiness.

između korištenja te sposobnosti i naše sreće.

You've probably heard people suggest that you should

Vjerojatno ste čuli preporuke da trebate

stay focused on the present. "Be here now,"

ostati usredotočeni na sadašnjost. ''Budi ovdje sada.''

you've probably heard a hundred times.

Vjerojatno ste to čuli stotine puta.

Maybe, to really be happy, we need to stay completely

Možda, da bismo zaista bili sretni, moramo biti potpuno

immersed and focused on our experience in the moment.

uronjeni i usredotočeni na svoje iskustvo u trenutku.

Maybe these people are right. Maybe mind-wandering

Možda su ti ljudi u pravu. Možda je lutanje umom

is a bad thing.

loša stvar.

On the other hand, when our minds wander,

S druge strane, kad naš um luta,

they're unconstrained. We can't change the physical reality

on je nesputan. Ne možemo promijeniti fizičku stvarnost

in front of us, but we can go anywhere in our minds.

koja je pred nama, ali u svojm mislima možemo otići bilo kamo.

Since we know people want to be happy, maybe

Budući da znamo da ljudi žele biti sretni,

when our minds wander, they're going to someplace happier than the place

možda, kad naš um luta, odlazi na neko mjesto sretnije od onoga

that they're leaving. It would make a lot of sense.

koje napušta. To bi imalo smisla.

In other words, maybe the pleasures of the mind

Drugim riječima, možda nam užitci uma

allow us to increase our happiness with mind-wandering.

omogućuju da pomoću lutanja uma povećamo svoju sreću.

Well, since I'm a scientist, I'd like to try to

Budući da sam znanstvenik, pokušao bih

resolve this debate with some data, and in particular

riješiti ovu debatu određenim podacima, a posebno bih

I'd like to present some data to you from three questions

vam htio predstaviti podatke dobivene iz tri pitanja

that I ask with Track Your Happiness. Remember, this is from

koja postavljam kroz "Track Your Happiness". Zapamtite, odgovori dolaze

sort of moment-to-moment experience in people's real lives.

iz iskustva svakodnevnih trenutaka u stvarnim životima.

There are three questions. The first one is a happiness question:

Tri su pitanja. Prvo je pitanje o sreći:

How do you feel, on a scale ranging from very bad

Kako se osjećate, u rasponu od "vrlo loše"

to very good? Second, an activity question:

do "vrlo dobro"? Drugo je pitanje o aktivnosti:

What are you doing, on a list of 22 different activities

Što sada radite, na popisu od 22 različite aktivnosti,

including things like eating and working and watching TV?

uključujući aktivnosti poput jedenja, rada i gledanja televizije?

And finally a mind-wandering question:

Naposljetku, pitanje o lutanju uma:

Are you thinking about something other

Razmišljate li o nečemu drugome,

than what you're currently doing?

osim o onome što trenutno radite?

People could say no -- in other words, I'm focused only on my task --

Ljudi mogu odogovoriti s "ne" - drugim riječima, usredotočen sam samo na svoj zadatak -

or yes -- I am thinking about something else --

ili s "da" - razmišljam o nečemu drugome --

and the topic of those thoughts are pleasant,

a teme tih misli su ugodne,

neutral or unpleasant.

neutralne ili neugodne.

Any of those yes responses are what we called mind-wandering.

Bilo koji od tih potvrdnih odgovora smatra se lutanjem uma.

So what did we find?

I, što smo otkrili?

This graph shows happiness on the vertical axis,

Ovaj graf pokazuje sreću na okomitoj osi

and you can see that bar there representing how happy

i možete vidjeti ove stupce koji pokazuju koliko su

people are when they're focused on the present,

ljudi sretni kad su usredotočeni na sadašnjost,

when they're not mind-wandering.

kad ne sanjare.

As it turns out, people are substantially less happy

Ispalo da je su ljudi znatno manje sretni

when their minds are wandering than when they're not.

kad sanjare nego kad ne sanjare.

Now you might look at this result and say, okay, sure,

Možete pogledati ove rezultate i reći, u redu, da,

on average people are less happy when they're mind-wandering,

u prosjeku su ljudi manje sretni kad sanjare,

but surely when their minds are straying away

ali kad se njihovi umovi udaljavaju

from something that wasn't very enjoyable to begin with,

od nečega što nije ugodno,

at least then mind-wandering should be doing something good for us.

bar bi tada sanjarenje trebalo biti dobro.

Nope. As it turns out,

Ne. Pokazalo se

people are less happy when they're mind-wandering

da su ljudi manje sretni kad sanjare,

no matter what they're doing. For example,

bez obzira što radili. Na primjer,

people don't really like commuting to work very much.

ljudi baš i ne vole putovati na posao.

It's one of their least enjoyable activities, and yet

To je jedna od najmanje ugodnih aktivnosti, a ipak

they are substantially happier when they're focused

znatno su sretniji kad su usredotočeni

only on their commute than when their mind is going

samo na to putovanje nego kad njihov um

off to something else.

ode nekamo drugamo.

It's amazing.

To je nevjerojatno.

So how could this be happening? I think part of the reason,

Zašto se to događa? Mislim da je to djelomično,

a big part of the reason, is that when our minds wander,

velikim dijelom, zbog činjenice da, kad naš um luta,

we often think about unpleasant things, and they are

često mislimo o neugodnim stvarima, i te su misli

enormously less happy when they do that,

mnogo manje sretne kad lutaju,

our worries, our anxieties, our regrets,

naše brige, tjeskobe, žaljenja...

and yet even when people are thinking about something

A kad ljudi razmišljaju o nečemu

neutral, they're still considerably less happy

neutralnom, opet su znatno manje sretni

than when they're not mind-wandering at all.

nego kad uopće ne sanjare.

Even when they're thinking about something they would describe as pleasant,

Čak i kad razmišljaju o nečemu što bi opisali kao ugodno,

they're actually just slightly less happy

manje su sretni

than when they aren't mind-wandering.

nego kad ne sanjare.

If mind-wandering were a slot machine, it would be like

Da je sanjarenje poput automata za kockanje,

having the chance to lose 50 dollars, 20 dollars

imali biste šansu da izgubite 50 dolara, 20 dolara

or one dollar. Right? You'd never want to play. (Laughter)

ili jedan dolar. Nikad ne biste htjeli igrati. (Smijeh)

So I've been talking about this, suggesting, perhaps,

Dakle, do sad sam vam govorio, možda čak i tvrdio

that mind-wandering causes unhappiness, but all

da se ljudi zbog sanjarenja osjećaju nesretnima,

I've really shown you is that these two things are correlated.

ali zapravo sam vam pokazao samo da su te dvije stvari povezane.

It's possible that's the case, but it might also be the case

Moguće je da je tako, ali također je moguće

that when people are unhappy, then they mind-wander.

i da ljudi sanjare kad su nesretni.

Maybe that's what's really going on. How could we ever

Možda je to istina. Kako možemo

disentangle these two possibilites?

razlučiti te dvije mogućnosti?

Well, one fact that we can take advantage of, I think a fact

Jedna od činjenica koje možemo iskoristiti,

you'll all agree is true, is that time goes forward, not

a za koju ćete se svi složiti da je istinita, jest da vrijeme ide naprijed,

backward. Right? The cause has to come before the effect.

ne unutrag. Uzrok mora doći prije posljedice.

We're lucky in this data we have many responses from each person,

Imamo sreće što u ovim podacima imamo mnogo odgovora od svake osobe

and so we can look and see, does mind-wandering

pa možemo vidjeti prethodi li

tend to precede unhappiness, or does unhappiness

sanjarenje osjećaju nezadovoljstva, ili nezadovoljstvo

tend to precede mind-wandering, to get some insight

prethodi sanjarenju. Tako bismo dobili uvid

into the causal direction.

u uzročno-posljedični tijek.

As it turns out, there is a strong relationship between

Pokazalo se da postoji snažna veza između

mind-wandering now and being unhappy a short time later,

sanjarenja sada i osjećaja nezadovoljstva nekoliko trenutaka kasnije,

consistent with the idea that mind-wandering is causing people to be unhappy.

što je u skladu s idejom da se ljudi zbog sanjarenja osjećaju nesretnima.

In contrast, there's no relationship between being unhappy

S druge strane, ne postoji veza između nezadovoljstva sada

now and mind-wandering a short time later.

i sanjarenja nekoliko trenutaka kasnije.

In other words, mind-wandering very likely seems to be

Drugim riječima, čini se da je sanjarenje

an actual cause, and not merely a consequence, of unhappiness.

stvarni uzrok, a nikako posljedica osjećaja nezadovoljstva.

A few minutes ago, I likened mind-wandering

Prije par minuta usporedio sam lutanje uma

to a slot machine you'd never want to play.

s automatom za kockanje na kojem nikad ne želite igrati.

Well, how often do people's minds wander?

Koliko često ljudski um zapravo luta?

Turns out, they wander a lot. In fact, really a lot.

Pokazalo se da luta često. Zapravo jako često.

Forty-seven percent of the time, people are thinking

47% vremena ljudi razmišljaju

about something other than what they're currently doing.

o nečemu drugome, a ne o onome što trenutno rade.

How does that depend on what people are doing?

Kako to ovisi o tome što ljudi rade?

This shows the rate of mind-wandering across 22 activities

Ovdje je prikazan stupanj sanjarenja u 22 aktivnosti

ranging from a high of 65 percent — (Laughter) —

u razmjeru od visokih 65% - (Smijeh) -

when people are taking a shower, brushing their teeth,

kad se ljudi tuširaju, peru zube,

to 50 percent when they're working,

do 50% kad su na poslu,

to 40 percent when they're exercising,

do 40% kad vježbaju

all the way down to this one short bar on the right

i sve do ovog kratkog stupca s desne strane

that I think some of you are probably laughing at.

kojem mislim da neki od vas smiju.

Ten percent of the time people's minds are wandering

Deset posto vremena ljudima um luta

when they're having sex. (Laughter)

dok vode ljubav. (Smijeh)

But there's something I think that's quite interesting in this graph,

Ali mislim da na ovom grafu postoji nešto vrlo zanimljivo,

and that is, basically with one exception,

a to je da ljudi, samo s jednom iznimkom,

no matter what people are doing, they're mind-wandering

bez obzira što radili, sanjare

at least 30 percent of the time, which suggests, I think,

barem 30% vremena, što po mom mišljenju pokazuje

that mind-wandering isn't just frequent, it's ubiquitous.

da sanjarenje nije samo često, već sveprisutno.

It pervades basically everything that we do.

Prožima više-manje sve što radimo.

In my talk today, I've told you a little bit about mind-wandering,

Danas sam vam u svojem govoru rekao ponešto o lutanju uma,

a variable that I think turns out to be fairly important

varijabli za koju ja mislim da je vrlo važna

in the equation for happiness.

u jednadžbi za sreću.

My hope is that over time, by tracking people's

Nadam se da ćemo tijekom vremena, prateći sreću

moment-to-moment happiness and their experiences

ljudi iz trenutka u trenutak i njihova iskustva

in daily life, we'll be able to uncover a lot of important causes of happiness,

u svakodnevnom životu, moći mnogo otkriti o važnim uzrocima sreće.

and then in the end, a scientific understanding of happiness

Na kraju, znanstveno razumijevanje sreće

will help us create a future that's not only richer

pomoći će nam da stvorimo budućnost koja neće biti samo bogatija

and healthier, but happier as well.

i zdravija, nego i sretnija.

Thank you. (Applause)

Hvala. (Pljesak)

(Applause)

(Pljesak)