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

Translator: Joseph Geni Reviewer: Morton Bast

Prevodilac: Biljana Zlatanovic Lektor: Ivana Korom

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 više od svega, žele sreću.

Aristotle called happiness "the chief good," the end

Arsiotel je nazvao sreću "najvećim dobrom", krajem

towards which all other things aim.

kojem sve druge stvari teže.

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

Prema njegovom viđenju, razlog zašto želimo veliku kuću

or a nice car

ili dobar auto

or a good job

ili dobar posao

isn't that these things are intrinsically valuable.

nije jer su ove stvari istinski vredne.

It's that we expect them to bring us

Zapravo očekujemo da nam donesu

happiness.

sreću.

Now in the last 50 years, we Americans have gotten

U poslednjih 50 godina, mi Amerikanci dobili smo

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

mnoge stvari koje želimo. Postali smo bogatiji.

We live longer. We have access to technology

Živimo duže. Imamo pristup tehnologiji

that would have seemed like science fiction

koja je samo pre nekoliko godina izgledala kao

just a few years ago.

naučna fantastika.

The paradox of happiness is that even though the

Paradoks sreće leži u tome što iako

objective conditions of our lives have improved dramatically,

su se objektivni uslovi našeg života u velikoj meri poboljšali,

we haven't actually gotten any happier.

mi zapravo nismo postali srećniji.

Maybe because these conventional notions of progress

Možda zato što konvencionalno gledanje na napredak

haven't delivered big benefits in terms of happiness,

nije doprinelo većoj sreći,

there's been an increased interest in recent years

došlo je do povećanog interesovanja u poslednjih nekoliko godina

in happiness itself.

za samu sreću.

People have been debating the causes of happiness

Ljudi diskutuju o uzrocima sreće

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

već veoma dugo, zapravo već hiljadama godina,

but it seems like many of those debates remain unresolved.

ali izgleda da mnoge od tih diskusija ostaju nerešene.

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

Kao i sa mnogim drugim domenima u životu, smatram

the scientific method has the potential to answer this question.

da naučni metod ima potencijal da odgovori na ovo pitanje.

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

Zapravo, u poslednjih nekoliko godina došlo je do ekspanzije

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

u istraživanju o sreći. Na primer, mnogo smo naučili

about its demographics, how things like income

o njenog demografiji, kako neke stvari kao što su primanja

and education, gender and marriage relate to it.

i obrazovanje, pol i brak imaju veze s njom.

But one of the puzzles this has revealed is that

Jedna od zagonetki koja je rešena je da izgleda da

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

faktori kao što su ovi, nemaju posebno jak efekat.

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

Da, bolje je zarađivati više nego manje para

or to graduate from college instead of dropping out,

ili diplomirati umesto odustati od fakulteta,

but the differences in happiness tend to be small.

ali razlike u sreći su male.

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

Što nas dovodi do pitanja, šta su veliki uzroci sreće?

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

Mislim da na ovo pitanje još uvek nismo odgovorili,

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

ali smatram da nešto što ima potencijal da bude odgovor

is that maybe happiness has an awful lot to do with

je da je sreća možda mnogo povezana sa

the contents of our moment-to-moment experiences.

sadržajem naših iskustava iz trenutka u trenutak.

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

Svakako deluje da utičemo na naše živote,

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

da ono što radimo, sa kim smo, o čemu razmišljamo

have a big influence on our happiness, and yet

ima velikog uticaja na našu sreću, ali ipak

these are the very factors that have been very difficult,

ovo su razni faktori koji su bili veoma teški,

in fact almost impossible, for scientists to study.

zapravo skoro nemogući za proučavanje naučnika.

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

Pre nekoliko godina, dosetio sam se načina da proučavam ljudsku sreću

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

iz trenutka u trenutak, u normalnim, svakodnevnim okolnostima,

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

svuda u svetu, nešto što nikada pre

been able to do before. Called trackyourhappiness.org,

nismo bili u stanju da uradimo. Zove se trackyourhappiness.org,

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

koristi iPhone da nadgleda ljudsku sreću u stvarnom vremenu.

How does this work? Basically, I send people signals

Kako ovo funkcioniše? Pošaljem ljudima signale

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

u nasumičnim trenucima u toku dana i zatim im postavim

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

gomilu pitanja o njihovom iskustvu iz trenutka u trenutak

at the instant just before the signal.

u momentu neposredno pred signal.

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

Ideja je ta da ako možemo da nadgledamo kako ljudska sreća

goes up and down over the course of the day,

ima uspone i padove u toku dana,

minute to minute in some cases,

u nekim slučajevima čak iz minuta u minut

and try to understand how what people are doing,

i pokušamo da razumemo kako ono što ljudi rade,

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

sa kim su, o čemu razmišljaju i svi

the other factors that describe our day, how those might

drugi faktori koji opisuju naš dan, kako bi oni mogli

relate to those changes in happiness, we might be able

da se povežu sa promenama u sreći, mogli bismo da

to discover some of the things that really have

otkrijemo neke od stvari koje zaista

a big influence on happiness.

vrše veliki uticaj na sreću.

We've been fortunate with this project to collect

Bili smo te sreće da ovim projektom prikupimo

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

popriličan broj informacija, mnogo više informacija ove vrste nego što mislim

has ever been collected before,

da je ikada pre prikupljeno,

over 650,000 real-time reports

preko 650 000 izveštaja u stvarnom vremenu,

from over 15,000 people.

od preko 15 000 ljudi.

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

Ne radi se samo o mnogo ljudi, radi se o zaista raznolikoj grupi

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

ljudi iz širokog spektra godina, od 18 do kasnih 80-ih,

a wide range of incomes, education levels,

širokog spektra prihoda, nivoa obrazovanja,

people who are married, divorced, widowed, etc.

ljudi koji su venčani, razvedeni, udovci, itd.

They collectively represent every one of

Oni zajedno predstavljaju svaku od

86 occupational categories and hail from over 80 countries.

86 profesionalnih kategorija i dolaze iz preko 80 zemalja.

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

Voleo bih danas u ostatku svog vremena sa vama

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

da govorim o jednoj od oblasti koje smo

investigating, and that's mind-wandering.

istraživali, a to je lutanje misli.

As human beings, we have this unique ability

Kao ljudska bića, imamo jedinstvenu sposobnost

to have our minds stray away from the present.

da nam misli odlutaju iz sadašnjosti.

This guy is sitting here working on his computer,

Ovaj tip sedi ovde i radi za kompjuterom,

and yet he could be thinking about

ali zapravo bi mogao da razmišlja o

the vacation he had last month,

odmoru na kom je bio prošlog meseca,

wondering what he's going to have for dinner.

da se pita šta će imati za večeru.

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

Možda je zabrinut što ćelavi. (Smeh)

This ability to focus our attention on something other

Ova sposobnost da usredsredimo pažnju na nešto drugo,

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

a ne na sadašnjost je zaista sjajna. Dopušta nam da učimo

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

i planiramo i rezonujemo na načine na koje ni jedna druga životinjska vrsta ne može.

And yet it's not clear what the relationship is

A zapravo nije jasno koja je povezanost između

between our use of this ability and our happiness.

našeg korišćenja ove sposobnosti i naše sreće.

You've probably heard people suggest that you should

Verovatno ste čuli da ljudi predlažu da bi trebalo

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

ostati fokusiran na sadašnjost. ,,Budi ovde sada",

you've probably heard a hundred times.

verovatno ste to već čuli stotinu puta.

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

Možda, da bismo zaista bili srećni, moramo da ostanemo potpuno

immersed and focused on our experience in the moment.

usredsređeni na naše iskustvo u trenutku.

Maybe these people are right. Maybe mind-wandering

Možda su ovi ljudi u pravu. Možda je lutanje misli

is a bad thing.

loša stvar.

On the other hand, when our minds wander,

S druge strane, kada nam misli lutaju,

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

one nisu koncentrisane. Ne možemo da promenimo fizičku realnost

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

pred nama, ali možemo da odlutamo bilo gde u našim mislima.

Since we know people want to be happy, maybe

Znamo da ljudi žele da budu srećni, pa možda

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

kada nam misli lutaju, one zapravo odlaze na neko srećnije mesto

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

od onog koje napuštaju. Imalo bi smisla.

In other words, maybe the pleasures of the mind

Drugim rečima, možda nam zadovoljstva uma

allow us to increase our happiness with mind-wandering.

dozvole da lutanjem misli povećamo sreću.

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

S obzirom na to da sam naučnik, voleo bih da pokušam da

resolve this debate with some data, and in particular

rešim ovu debatu nekim informacijama i posebno,

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

voleo bih da vam predstavim neke informacije sa tri pitanja,

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

koja postavljam projektom Prati svoju sreću. Zapamtite, ovo je iz

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

iskustava realnih života ljudi iz trenutka u trenutak.

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

Tu su tri pitanja. Prvo je pitanje o sreći:

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

kako se osećate, na skali od veoma loše

to very good? Second, an activity question:

do veoma dobro? Drugo je pitanje o aktivnostima:

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

šta radite, na listi od 22 različite aktivnosti,

including things like eating and working and watching TV?

uključujući stvari kao što su jedenje, rad i gledanje TV-a?

And finally a mind-wandering question:

I konačno pitanje o lutanju misli:

Are you thinking about something other

da li mislite na nešto drugo

than what you're currently doing?

osim na ono što trenutno radite?

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

Ljudi mogu da kažu ne - drugim rečima, skoncentrisan sam samo na ono što radim -

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

ili da - mislim na nešto drugo -

and the topic of those thoughts are pleasant,

i teme tih misli su priijatne,

neutral or unpleasant.

neutralne ili neprijatne.

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

Svi odgovori sa da su ono što nazivamo lutanjem misli.

So what did we find?

Šta smo otkrili?

This graph shows happiness on the vertical axis,

Ovaj grafik pokazuje sreću na vertikalnoj osi

and you can see that bar there representing how happy

i možete videti da ovaj pravougaonik predstavlja koliko su ljudi srećni

people are when they're focused on the present,

kada su usredsređeni na sadašnjost,

when they're not mind-wandering.

kada im misli ne lutaju.

As it turns out, people are substantially less happy

Kako se ispostavilo, ljudi su manje srećni

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

kada im misli lutaju nego kada im ne lutaju.

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

Možete pogledati ovaj rezultat i reći, dobro, naravno,

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

u proseku, ljudi su manje srećni kada im misli lutaju,

but surely when their minds are straying away

ali sa sigurnošću misli im lutaju

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

od nečega što od samog početka nije bilo nešto u čemu su uživali,

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

barem bi tada lutanje misli trebalo da nam donese nešto dobro.

Nope. As it turns out,

Ali nije tako. Ispostavlja se,

people are less happy when they're mind-wandering

da su ljudi manje srećni kada im misli lutaju,

no matter what they're doing. For example,

bez obzira na to šta rade. Na primer,

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

ljudi ne vole baš mnogo da putuju na posao.

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

To je jedna od aktivnosti u kojima najmanje uživaju, ali su uprkos tome

they are substantially happier when they're focused

srećniji kada su usredsređeniji

only on their commute than when their mind is going

na svoje putovanje, nego kada im misli odlutaju

off to something else.

na nešto drugo.

It's amazing.

Sjajno je.

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

Kako je moguće da se ovo dešava? Smatram da je

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

delimično razlog to što kada nam misli lutaju,

we often think about unpleasant things, and they are

često mislimo na neprijatne stvari i ljudi su

enormously less happy when they do that,

mnogo manje srećni kada to rade -

our worries, our anxieties, our regrets,

naše brige, naši strahovi, kajanja -

and yet even when people are thinking about something

a međutim kada ljudi misle na nešto

neutral, they're still considerably less happy

neutralno, značajno su manje srećni

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

nego kada im misli uopšte ne lutaju.

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

Čak i kada misle na nešto što bi opisali kao prijatno,

they're actually just slightly less happy

zapravo su samo malo manje srećni,

than when they aren't mind-wandering.

nego kada im misli ne lutaju.

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

Kada bi lutanje misli bilo slot mašina, bilo bi kao

having the chance to lose 50 dollars, 20 dollars

da imate šansu da izgubite 50 dolara, 20 dolara

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

ili jedan dolar. Zar ne? Nikada ne biste hteli da igrate. (Smeh)

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

Govorio sam o ovome, možda čak sugerisao na to

that mind-wandering causes unhappiness, but all

da lutanje misli uzrokuje nesreću,

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

ali sam vam zapravo pokazao da su ove dve stvari povezane.

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

Moguće je da je tako, ali moglo bi takođe da bude

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

da ljudima misli lutaju kada su nesrećni.

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

Možda je to ono što se zapravo dešava. Kako ikada možemo da

disentangle these two possibilites?

razdvojimo ove dve mogućnosti?

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

Možemo iskoristiti jednu prednost. Složićete se sa mnom da

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

je činjenica da vreme ide unapred, a ne unazad.

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

Je li tako? Uzrok mora da dođe pre posledice.

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

Srećni smo što imamo odgovore od svake osobe,

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

tako da možemo da pogledamo i vidimo, da li lutanje misli

tend to precede unhappiness, or does unhappiness

teži da prethodi nesreći ili pak da li nesreća

tend to precede mind-wandering, to get some insight

prethodi lutanju misli i tako prodremo u

into the causal direction.

uzroke ove pojave.

As it turns out, there is a strong relationship between

Ispostavilo se da postoji jaka veza između

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

lutanja misli u ovom trenutku i osećaja nesreće odmah posle,

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

što se slaže sa idejom da lutanje misli prouzrokuje ljudsku nereću.

In contrast, there's no relationship between being unhappy

Poređenja radi, ne postoji veza između osećanja nesreće

now and mind-wandering a short time later.

u datom trenutku i lutanja misli kratko nakon toga.

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

Drugim rečima, lutanje misli je vrlo verovatno

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

stvaran uzrok, a ne samo posledica nesreće.

A few minutes ago, I likened mind-wandering

Pre nekoliko minuta, uporedio sam lutanje misli

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

sa slot mašinom, koju nikada nećete poželeti da igrate.

Well, how often do people's minds wander?

Koliko često ljudima misli lutaju?

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

Ispostavlja se da mnogo lutaju. Zapravo, zaista mnogo.

Forty-seven percent of the time, people are thinking

47% vremena, ljudi misle na nešto

about something other than what they're currently doing.

drugo, a ne na ono što rade u tom trenutku.

How does that depend on what people are doing?

Kako to zavisi od onoga što ljudi rade?

This shows the rate of mind-wandering across 22 activities

Ovo prikazuje stopu lutanja misli u 22 aktivnosti

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

što ima raspon od 65% - (Smeh) -

when people are taking a shower, brushing their teeth,

kada se ljudi tuširaju, peru zube,

to 50 percent when they're working,

do 50% kada rade,

to 40 percent when they're exercising,

40% kada vežbaju,

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

sve do ove kratke linije sa desne strane,

that I think some of you are probably laughing at.

kojoj se verovatno, mislim, neki od vas smeju.

Ten percent of the time people's minds are wandering

10% vremena ljudski um luta

when they're having sex. (Laughter)

kada imaju seks. (Smeh)

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

Smatram da je na ovom grafiku veoma zanimljivo

and that is, basically with one exception,

to što, doduše sa jednim izuzetkom,

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

bez obzira na to šta rade, ljudima lutaju misli

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

barem 30% vremena, što sugeriše, mislim,

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

da lutanje misli ne samo da je učestalo, već je i sveprisutno.

It pervades basically everything that we do.

Prepliće se kroz sve što radimo.

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

Danas sam vam u svom govoru rekao nešto o lutanju misli,

a variable that I think turns out to be fairly important

o varijabli za koju se ispostavilo da je prilično važna

in the equation for happiness.

u jednačini za sreću.

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

Nadam se da ćemo vremenom, kroz praćenje

moment-to-moment happiness and their experiences

sreće ljudi iz trenutka u trenutak i njihovog iskustva

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

u svakodnevnom životu, biti u stanju da otkrijemo mnogo važnih uzroka sreće,

and then in the end, a scientific understanding of happiness

a onda i da će nam naučno razumevanje sreće

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

pomoći da stvorimo budućnost koja ne samo da će biti bogatija

and healthier, but happier as well.

i zdravija, već i srećnija.

Thank you. (Applause)

Hvala vam. (Aplauz)

(Applause)

(Aplauz)