3 Elements of True Fun — and How to Have More of It | Catherine Price | TED

翻译人员: Yuqian Zhang 校对人员: sylvia feng

Catherine Price: Hi, David.

凯瑟琳·普莱斯：你好，戴维

David Biello: Hello.

戴维•比埃罗：你好

CP: And hello, everyone.

凯瑟琳·普莱斯：大家好

DB: I think we need to start with the question

戴维•比埃罗：我想我们 可以开始了，

that some of them may have seen on their screen already:

部分人已经在屏幕中看到 这个问题了。

what is fun?

什么是快乐？

CP: You might think that we all know what fun is,

凯瑟琳·普莱斯：或许我们认为 大家都知道快乐是什么

but I found it really interesting in my research to realize

但是在我的研究中我 发现了一点非常有趣：

that the way we use fun in our everyday speech,

我们在日常说话中使用幽默 的方式非常随意，

which at least in English, is very casual,

至少在英语中是这样，

we kind of toss around this word.

我们总是在这个词上翻来覆去。

It's really different from the feeling you get from people

这和你从别人那里得到的 感觉却不一样，

if you ask them about a memory from their own lives

如果你问他们生活中

in which they had the most fun.

最快乐的记忆是什么，

And as part of the research for my book, I did that.

作为这本书研究 的一部分，我做到了。

I asked people from all around the world,

我调研了全世界的人们，

I see we have a ton of people from all around the world,

我知道我们有很多来自 世界各地的朋友，

even in this webinar.

即使是线上研讨会

So the answers I got were very international.

所以我得到的答案非常国际化。

And it was really interesting

这真的很有趣。

because even though obviously people's individual experiences were different,

因为即使每个人 的个人经历都有所不同，

there was this energy running through them that was very much the same.

但他们身上所具有 的活力是一样的。

And when I read through these answers, and I’ve got thousands of these by now,

但我阅读这些答案的时候，我的 脑海里已经有了成千上万的答案。

I found myself smiling but also almost tearing up a lot of times.

我发觉自己在笑， 但更多时候却是在流泪。

There was something really powerful about what people were sharing with me

人们与我分享的东西有着 非常强大的力量，

that went way beyond this lighthearted pleasure sense

远远超出了我们平常使用这个词时

with which we often use the word.

轻松愉快的感觉。

So I ended up coming up with a definition

所以我基于这些分享给我的故事

based on these stories people were sharing with me

总结了快乐的定义，

and then running it by them to see if it accurately described

然后再向她们讲述看看他们所说的

what they had told me.

是否真实。

So I tried to validate it.

于是我尝试去证实这件事。

And it is that when we have these moments of what I think of as “true” fun,

当我们拥有这些被认为是真正的 快乐的瞬间的时候，

it's the confluence of three states.

是受三种状态的影响。

And those are playfulness,

分别为嬉戏，

connection and flow.

联系和流动。

And so if you think of a Venn diagram with three circles in the center,

如果你想一个中有三个圆 的维恩图，

you have true fun, and then playfulness, connection and flow.

你有真实的快乐，接着是 玩笑，接触和心流。

And just to clarify, because people can freak out in particular about playfulness,

只是为了澄清一下，因为人们 可能会特别担心嬉戏，

adults really get uncomfortable with playfulness.

成年人总是对玩笑感到不适，

It means just having a lighthearted attitude.

意思是只需要有个乐观的态度

You can just be lighthearted,

你可以轻松一下

not care too much about the outcome of what you're doing.

不要太在意你做的事情 会带来什么后果

Let go of your perfectionism.

不要执着于你的完美主义

Connection refers to having a special shared experience,

接触可指某段特别的经历

and I do think some people can have fun on their own, as I say in my TED Talk.

有些人能有他们独属的快乐 就像我在TED里说的

But it was really interesting

但是这真的很有趣

because most of the stories people told me involved other people.

因为人们告诉我的故事里 很多都参与了其他人

And when I asked people, "What surprised you about what you just told me?"

当我问人们“告诉我这些后 最让你感到惊喜的是什么？”

A number of people said something along the lines of “I’m an introvert,

一部分所告诉我 的人都指自己是内向者

but everything I just told you involved other people."

但是他们说的事物都参与了其他人

So in the majority of situations, another person is involved.

所以在大多数情况下都有他人的参与

And then flow is this psychological state

接着便是心流 从心理上说

where we get so wrapped up in what we're doing,

人们试图用所做的行为来包装自己

actively engaged in what we're doing that we can lose track of time.

花了很多时间来积极参与

So an athlete playing a game is the most quintessential example.

最典型的例子就是参赛中的运动员

All three of those states are great on their own

这三个情形都有各自的优点

but I believe when you experience all three at once,

但我相信当你在同一时间里 一起体验了这三个情形

that’s what I call true fun.

那便是真正意义上的快乐

DB: So to the adult question of why we lose playfulness, well,

DB:对于成年人的疑问 为什么会没有玩笑

I think some of it is because fun can seem maybe frivolous

因为玩笑在这个严肃的世界里

in a very serious world,

显得轻浮

and the world is quite serious.

及这个世界是很严肃的

But why is it important to have fun?

但是为什么拥有快乐很重要

CP: Thanks for asking that question, David,

大卫 谢谢你的提问

because that is a common misperception people have about fun

因为大多数人们对快乐都有误解

is that it is frivolous or that, you know,

是否过于轻浮 你知道的

there are so many serious things going on in the world,

这世上有很多重要严谨的事物

how can we possibly think about fun?

我们怎么可能觉得快乐

So a couple of things I would say to that.

有两件我想说的事

First of all, life is not zero-sum.

第一， 生活的总和不是零

I don't see why you can't be someone

我没有看见为什么你无法成为某人

who cares about the serious issues in the world

在意世上重要严谨事物的人

and also cares about fun.

也会在意快乐

And also,

以及

a lot of what we do when we say we're "caring about serious issues"

我们所做和所说的： “在意重要严谨的事物”

is really kind of meaningless and just torturing ourselves.

仅是无意义和折磨

If you read the same news article that makes you upset six times in an hour,

如果你在一小时里 读了六篇让你伤心的文章

you haven't actually helped anybody.

事实上你并没有帮助到任何人

And the same thing if you've posted a rant on social media

对比于你在社交媒体上发布了指责

or gotten into an argument or just worked yourself up

或者卷入了某个争执 或者激发自己

or essentially yelled at someone on Twitter.

或者必要时在推特上吼了某人

That didn’t actually help anybody.

这些都无法帮到任何人

And it's very draining.

这也使人疲惫

So what I find about fun is that when we actually have fun --

所以我觉得快乐就是 当我们真的觉得快乐

my point being here is that fun can actually help us

我指的是这份快乐于我们有帮助

work to solve some of those problems.

用来解决一些问题

And the reason I say that is that, first of all,

我这么说的原因是

when you have enough fun yourself, it actually fills up your own reserves,

当你足以自娱 其实也保留了你自己

it builds your resilience and your energy.

帮助你自愈和恢复你的能量

And that will give you the energy to do something more productive

这会给你能力产生高效率

than just yell at people via your phones, social media accounts.

对比于你通过手机， 社交媒体账号嘶吼别人

But then also, if you actually have fun with other people

但是 如果你和别人都觉得愉快

and you've connected with them as human beings,

代表着你和人群连接了

so if we're able to have fun with each other,

所以彼此都能感到愉快

we can connect in a way that then helps us work together

我们可以通过一起工作

to actually solve some of those problems.

去解决一些问题

And then I would also say fun isn't frivolous.

以及，我想说玩笑并不轻浮

Even if the world was great and there weren't any problems,

即使这世界很好也没有任何问题

fun itself is not frivolous --

玩笑本身并不轻浮

and I'm happy to go into more detail if anyone wants more detail,

如果想详细的了解，我很开心去述说

but is actually really important not just for our mental health,

但是这对我们的心理健康其实很重要

but also for our physical health

生理健康亦是

because of the way it reduces our stress levels

因为快乐可以减轻我们的压力

and also provides us with a sense of social connection.

也可以让我们有社交联系

DB: Yeah, fun is good for your health.

DB:对 ，快乐对健康很重要

I think that's the important thing to remember.

我觉得这很重要需要去谨记

But as you pointed out,

据你指出

we shouldn't get to wrapped up maybe in anxiety

我们不应该掩饰自己的焦虑

about whether we're having enough fun.

关于我们是否真的有足够的快乐

You also talk about something called “fake” fun.

你也指出了“虚假”的快乐

What's that?

那是什么

CP: So fake fun is a term I came up with to describe products and services

CP：虚假的快乐 是我用来形容产品和服务

that are marketed to us as fun but that aren't actually fun

营销给我们的快乐 但这都不是真正的快乐

in the sense that they don't actually produce playfulness, connection or flow.

意涵我们并没有真正的 得到玩笑，接触和心流

The biggest culprit here is definitely social media and kind of --

真正的起因于社交媒体定义于某种

or passive consumption past the point of enjoyment.

或者被动使用的娱乐设施

So if you're watching your favorite show for a couple episodes, great.

当你看了几集自己喜欢的节目这很棒

But if you're like, in that zone where you're actually completely hypnotized

但你就像，在那个时段你完全沉迷了

and seven hours have past

七个小时过去了

and you feel disgusting about yourself and your life,

你觉得对自己和生活厌恶了

you've fallen into the trap of fake fun.

你便掉进了虚假快乐的陷阱里

So I see it as there being actually three categories.

所以我看到了这其实分为三个类别

You’ve got true fun, the playful connected flow.

你真正的开心，玩笑连接了流动

You’ve got fake fun,

你虚假的开心

which is essentially the junk food of our leisure time.

因为闲暇时享用了 不可或缺的垃圾食品

It’s very appealing,

显而易见

but it leaves us feeling disgusting about ourselves.

这使我们有厌恶自己的感觉

There's a big middle category of stuff that's truly enjoyable,

有一大中间类别的事物属实使人愉快

but that wouldn't necessarily qualify as true fun

但那不能真正定义为快乐

by the definition I've proposed.

以我提倡的意义

And that would be things like reading, you know,

比如阅读，你知道的

or like taking a bath

或者洗个澡

or watching your favorite TV show

或者看你喜欢的电视节目

up to the point where it's still enjoyable.

以上都使人愉悦

To me, those are all legitimate great uses of your leisure time,

于我，这些都是合理消遣休闲时间的

even if they're not fun

即使它们本身不愉快

because you know you actually enjoy them.

但你知道你其实很享受

And the reason I think it's important to think so intellectually about fun

及理智性的，我觉得 快乐最重要的原因是

is that it helps us become much more intentional

它可以让我们有意识的

about how we use our leisure time.

了解怎么使用闲暇时间

So if you're able to identify sources of fake fun in your life,

所以如果你能够辨别 生活里的虚假快乐

it's actually really easy to eliminate those

就很容易的消除

once you've kind of cognitively recognized that you know it's a waste of time.

当你有这个认知就可以 知道那是在浪费时间

And if you're like, "Oh yeah, this is actually enjoyable,"

如果你觉得， “对，这的确很享受，”

go for it.

那你便去做吧

And then if it's likely to generate true fun,

要想制造真正的快乐

I would suggest putting it on the top of your priority list

把它放在你的优先待办事项

because it's such a wonderfully nourishing state.

因为那是段充实自我的阶段

DB: TED Member Don and Stephania are, you know,

DB：TED会员 Don 和Stephanie,你知道的

feel slightly overwhelmed by their lives

有些感觉被生活击垮

and have trouble even thinking of what fun feels like.

及有困难去思考什么是快乐

If you've forgotten what fun feels like, how do you find it again?

如果你忘了快乐是什么 感觉，你会怎么去找寻？

CP: One of the things I recommend people do to start

CP：其中一件我鼓励人们去做的是

is to think back on a moment of true fun from your own life,

回想感到真正快乐的回忆

a moment that you describe as "so fun."

一段你可以形容“很开心”的回忆

That was the term I came up with when I was asking people this question.

当有人问起，这是我每次回答的话

Don't worry, it can actually take a little bit of time

不用担心，这需要一点时间

to tune in to those experiences, but I can assure you we've all had them.

去明白那些经验， 但我保证我们都会拥有

They don't need to be dramatic.

他们不需要太戏剧性

This is another misconception we have about fun,

另一个对于快乐的误解是，

that it only can happen in exotic locales

它只发生在异域风情的外国场景里

or when you're somehow outside of your "normal life"

或当你在“正常生活”外

or that it costs a lot of money.

或者给予大量金钱

None of that is true.

以上皆不对

If you define it as playful connected flow,

当你定义快乐为玩笑连接心流，

you'll start to recognize that you can have even tiny moments of fun

你开始认知你有微小的快乐

all the time.

各个时刻

And the reason you want to call to mind one of these experiences

及你想铭记于心的体会是

is that, as you begin to think of more of them,

你开始经常思考

so I encourage you to try to think of more than one,

所以我建议你尝试去想多于一个

and it will become easier as you start thinking of them,

这便会让你轻易的开始思考

to call out some themes

呼出这些主题

and see are there any particular people who are often involved?

及看看那有经常参与出现的人吗？

Are there any activities that are involved?

或是经常参与的活动吗？

Are there any settings that seem conducive to fun?

或任何设定以益于快乐

Because if you’ve seen my TED Talk,

因为你看了我的TED会谈

you know that I believe that fun is a feeling and it’s not an activity.

你了解我所相信的快乐 是种感觉而不是活动

By which I mean that, I think too often we start to think,

我指，我觉得，我们经常开始去想

like, if I asked you guys what's fun,

比如，我问大家什么是快乐，

just at the beginning of this conversation,

就在交谈的开头，

you might start to give me a list of activities that you enjoy.

你可能开始举出你享受的活动

Cooking's fun or reading or whatever,

烹饪的快乐或阅读或是其他，

but the activity itself is not fun.

但活动本身不是开心，

It's the feeling of fun.

它是快乐的感觉

Like, you can love dinner parties

比如，你喜欢晚宴派对

and have the exact same group of people over for dinner

和同阶的人们共进晚餐

and eat the exact same thing.

吃一样的东西

And one night it's going to be really fun and one night it's not.

一晚是真正的很开心但另一晚不是

So it's the feeling that results.

所以它是一种感觉的结果

So the point of calling out these settings and these people and activities

这些设置呼之欲出的是人和活动

that are often associated with fun for you

能让你联想到快乐的

is not to guarantee that you can have fun if you're with them,

并不是保证和他们在一起便能感到快乐，

but to set the scene for it

而是组织出这场景，

to make it more likely that fun will occur in result.

让它变成最终会出现的快乐。

I think about it like romance, like you can set the scene for it,

我觉得这很像罗曼史， 比如你可以组织这场景，

but if you try too hard, it's going to run away, right?

但若是用力过度，便变味了

So we’re trying to light candles for fun.

所以我们尝试轻松惬意的只为了快乐

But I call the settings and the people and the activities our fun magnets,

但我将设置和人们 及活动看作了快乐的磁铁

and each of us has a collection that is unique to us, you know.

及我们每个人有自己独特 的收集，你知道的

My husband's fun magnets are not necessarily the same as mine.

我老公的快乐磁铁并不一定与我一样

We have some that we share, some that are different.

我们有共享的点，也有不一样的

And the point is just to become more cognizant of what those things are

这些点会有更多的认知它们是什么

so again, you can become more intentional

再次，你变得更加有意识

about how you choose to spend your leisure time.

关于你如何选择去消耗 自己的空闲时间

I also created a whole acronym in the book and a framework that's called SPARK,

我也在书里创照了期刊摘选 和一个框架，称为【火花】

which I'm happy to go through,

我很开心继续述说，

but I'll just end up talking straight for half an hour if I go down that route.

但如果继续下去，恐怕 我要半个小时结束这个话题了

But I'd start with that,

但我还是会以此开头，

try to identify past memories of fun,

尝试分辨过去快乐的回忆

look for themes and then prioritize those people and activities and settings.

探出主题和优先分列 那些人，事物和活动

DB: Well, let's talk about SPARK a little bit,

DB：好的，

那我们说说一点关于【火花】

because in looking through the chat,

因为通过整个谈话，

I mean, that's why we ask for the moments of delight.

我指，为什么我们会询问惬意的回忆

It's a moment for people to reflect

这是一个让人们反映的回忆

and think about something that was probably pretty fun.

及思考什么为真正的快乐

If it delighted you, it was probably pretty fun.

如果它使你满足惬意， 那便是真正快乐

So tell us a little bit more about the importance of noticing

所以请告诉我们多一些重要的需知

and this whole SPARK method.

和这整个【火花】的方法

CP: So the first step in SPARK, the S,

CP:第一步，【火花】里的S

actually stands for "make space"

其实是指创建空间

because we do need to clear out some space for fun.

因为我们需要清出一些空间给快乐

If you're feeling constantly overwhelmed,

但你持续的感到挫折

you're probably going to feel like you can't even begin this process.

你可能会觉得你根本无法开始这个过程

What I recommend that people start with in terms of clearing space

我建议的是清理空间这词

is to begin with the biggest source of distraction

是用以干扰我们开始最大的来源

for most of us these days,

对于此刻大多数的我们

which is our phones and our digital devices.

便是我们的手机和电子产品

Before the pandemic,

在疫情前

the average person in America was spending

美国平均每个人都会花费

upwards of four hours a day just on their phones.

一天内长达四小时在手机上

So not their tablets, not their computers, not their TVs, just their phones,

不是平板电脑， 电脑，电视，便是手机

which is a quarter of your waking life,

四分之一起床后的生活

and it adds up to 60 full days a year.

加起来在一年里长达六十天

When you think about it that way, sure,

当你这么想时，当然，

some of that time is useful and productive and perhaps essential,

一些时间是有意义和有效率 的或属于不可或缺，

but there's also a lot of it that's just a kind of, frittering away of time,

但那也有一大部分的时间消耗掉了

the fake fun that we're talking about.

这就是我们所说的虚假快乐

And if you're able to create better boundaries with your devices

如果你能对电子器械有很好的界限

and more of what I call screen-life balance,

更多的，我称之屏幕-生活的平衡

you're going to end up with more free time

你会拥有更多的空闲时间

that you then can devote towards pursuing fun.

使你可以更加的投入于追寻快乐

So another way to create space

另一个创建空间的办法是

is actually to think about your commitments

思考你的职责

and see which ones you could say no to.

及哪个可以被你否决

Like, for example, I used to volunteer in my daughter's preschool board

比如，举个例子，我是 女儿幼稚园理事会的自愿者

and then at some point I'm like,

有些时候我就像

the school's fine, I'm not adding to it,

学校的优势，我无法增加

and I'm not enjoying the meetings and so I quit

我也不喜欢会议，所以我退出了

and it cleared up a lot of space.

这清出了很多的空间

Also, giving yourself a permission slip is huge in terms of making space.

再来，给予你自己一个 创建空间的许可证

A lot of people think that they don't deserve fun,

很多人觉得自己不值得拥有快乐

that there are too many other priorities,

他们有太多的顾虑

they're taking care of other people,

他们顾虑着他人

their needs are at the bottom of the list.

自己的需求排在了列表的底层

I've actually had people say

我曾听闻别人说

that they have written out an actual permission slip for themselves

他们把给予自己的许可证写出来了

and signed it.

签上了名

So if that's your deal, do it.

如果那是你的协议，那便去做吧

I think it's actually really important whether it's a literal permission slip

我觉得拥有一个字面上 的许可证很重要

or a mental one.

亦或者心理上

Then the P is to pursue passions and hobbies and interests.

接下来P指追寻热爱和爱好及兴趣

The more interests you have and the more skills and knowledge you have,

你所拥有的兴趣越多， 所拥有的技巧和知识便越多

the more interesting your life will be, first of all,

你的人生便会更加有趣，第一，

but also the more portals into playful connected flow you'll find.

你会找寻到越多 连接心流玩笑的传送门

And the thing that sparked that idea for me

这触发了我一个主意

was the book "Flow" by Mihaly Csikszentmihalyi

是一本书，

奇克森特米哈伊米哈伊 的“心流理论”

who was the psychologist who coined the term flow.

心理学家创造了心流一词

And in his book he made this comment that really stood out to me,

他在书里的评价点醒了我

which was that to someone who doesn't play chess,

对于不下棋的人

a chess board is just a board with some carved figurines.

棋盘只是一个有着雕刻图形的板

Honestly, that's what it still is to me.

说实话，我依然这么觉得

But if you know how to play chess,

但是如果你懂得如何下棋

if you put in the work to learn to play chess,

如果你对下棋付出了努力

it becomes a portal into flow.

这将会变成心流的传送门

And I would argue, into fun.

我想表明，这就是快乐

But the idea is just get out there,

但这只是呼之欲出的主意

try something new, do something new,

尝试某个新的事物，去实行它

get up off your couch, you know.

离开你的沙发，你懂的

It might take a bit to get over your inertia at first, but it is worth it.

你需要先克服你的惯性，但这值得

So that's the P, is to pursue passions.

所起，P指向了追寻热爱

The A of spark is for attract fun

【火花】里的A指吸引快乐

because you probably have noticed there are certain people in your life

因为你会注意到在你生活里的某些人

who just seem to have more fun than you

比你拥有更多的快乐

and you might not know why -- you have fun, too, David.

大卫，你可能也不知道为什么

This guy, just look at him having lots of fun.

这家伙，看着他，便觉得他很快乐

But when I asked people in my research, I straight up asked them,

但当我在探讨里询问时， 我直接的询问他们

“Describe someone in your life whom you consider a ‘fun person,’

“请形容某位你认为快乐的人，”

and then tell me like, what about them makes them fun?"

及接下来告诉我， 什么导致他们快乐？”

And even I thought that I’d get a lot of really stereotypical responses:

即使我得到很多类型化的反应

"they're extroverts" or "they're the lives of the party"

“他们很外向” 或者“他们生来为了派对”

or "they're the class clowns."

或“他们是班里的小丑”

There were some of those.

总有这些回应

But it was so interesting because a lot of people said things like,

但有趣的是多数人会说，比如，

“They make everyone feel very comfortable in their presence.”

“他们的出现使人感到舒适”

Or “They laugh very easily at other people’s jokes or stories.”

或者“他们很容易因为别人 的玩笑或故事而大笑”

Or “They go along with things, they go with the flow.”

或者“他们遵循着自己的心流”

And it really stood out to me because the traits they were describing

这使我领悟他们所形容的品质里

were not necessarily associated with extroversion.

并不完全与外向性有关联

So you can be an introvert and make someone feel comfortable.

你也可以是位内向者及让人感到舒适

I think in some cases introverts are better at tuning into that.

有些时候，内向者会更于合适

And also a lot of them were trainable.

及大多数他们是可被训练的

You can get better at those skills.

你可以更加完善的掌握这些技巧

So I got really interested in the idea

所以我真的对这个主意很感兴趣

of how do we become people who attract more fun,

关于如何成为吸引快乐的人

and I think what I just described are three ways to do so.

我可以用三个方式来概括

Another is to switch yourself into what I think of as a fun mindset,

另外便是改变自己 去拥有一个快乐的思维

which is a fun-oriented twist on Carol Dweck's growth mindset.

就像卡罗德威客以快乐为 目标缠绕于成长中

And the idea there is that our default mode,

主意便是对于我们的默认模式

our brain's default mode,

我们大脑里的默认模式

is naturally going to be to focus on things that cause us anxiety and fear

会自然的关注于使 我们焦虑和恐惧的事物

for the simple reason that that's evolutionarily how we avoid threats.

简单的原由便是我们演变中 面对威胁的自然反应

You want to be scanning the horizon for threats,

你想审视这些威胁的地平线

otherwise you could get killed or eaten or something.

否者你便会被杀害或被吃

So it actually takes work to switch yourself to focus on the positive.

所以你只需要转换自己去专注正面的

And I think that the more you do so,

我觉得你越经常这么做

the more likely you are to notice the moments of playful connected flow

你会更多的注意到玩笑连接着心流

and to create more opportunities for it.

及创造更多机会

So if you can start to begin to deliberately pay more attention

如果你可以不慌不忙 的开始给与更多的注意力

to the delight in the world,

对于这个世界的惬意

instead of going with the natural tendency to focus on sources of anxiety and fear,

对比被自然趋导于专注 焦虑和恐惧的来源

it really will get you into a mindset that's much more conducive.

会使你拥有有益的思维

The R in SPARK may be my favorite.

【火花】里的R是我的最爱

It is for rebel.

它指叛逆

DB: Yes! Yes!

DB：对！对！

CP: (Laughs)

CP：（笑声）

Not like "get yourself in jail" rebellion, to clarify.

去阐述，这不是 让你造反“使自己坐牢”

But when I was reading through people's anecdotes,

但是当我阅读人们的趣事

there was this repeated theme of playful deviance is what I'll call it,

都在重复我所说的 玩笑异常行为这个话题

of breaking the rules, just like, a little bit, you know.

去破坏规则，比如， 一点点的，你知道的

I mean skinny dipping would be an example of that.

我指裸泳是个例子

But even someone who said that they had snuck into a pool, you know,

但即使某人说他曾经在泳池里潜行，你知道的

at night, I think fully clothed,

在夜里，我觉得是完整着衣

with like, a laundry basket and some pool noodles.

比如，一个衣物的篮子和一些面条

I don’t know, and like, they’d had a great time.

我不知道，比如说，他们有个愉快的时间

Or really anything,

或是真的某些事情

like if you normally listen to educational podcasts,

比如你在听关于教育的播客

maybe you can drive around in your car and turn off the podcast and the news

或者你在自己车上驾驶中关了播客和新闻

and just like blast the song you loved when you were 17 and sing along.

歌曲轰炸着你17岁时最爱的歌和一路唱随

You know, or just take a little break from your workday

你知道的，在工作日里的一点休息

to do something that will bring you a sense of delight.

去做某些让你惬意的事情

So rebellion.

所以叛逆

And if you can't think of a way to do that,

如果你无法想到这么做

I think it's also kind of fun to think about ways to do something delightful

我觉得去做某些惬意的事情也是种快乐

for somebody else,

对于某些人

a way to do something that's going to surprise them.

去做些让他们惊喜的事

So maybe this is a little bit separate,

或许这有些分岔

but I find that that can be a way if you're still thinking,

但这或许是个办法，如果你还在思考着

I can't think of something to do in my own life,

我想不到生活里可以做什么

do something to delight someone else.

来满足某些人

And then lastly, the K of SPARK is keep at it,

最后，【火花】里的K指保留

which basically means that fun is much like exercise,

根本上指快乐像是练习

like, you're not going to do it once and then that's it, you're done.

比如，你不会只做一次 及你完成了，便如此了

You actually have to keep prioritizing it

你需要保持它的优先化

because life is going to keep throwing like, not fun things your way.

因为生活总会向你抛些， 比如，阻碍你快乐的东西

And unless you're working to keep that as a priority,

除非你努力地保持着快乐的优先权

it's not going to be a priority.

否则它不会是首选

And the way that I personally think about approaching that

于我个人的想法，想接近需要

is in terms of what I call microdoses and then booster shots.

我所说的微剂量及接着增强剂

So if you know that there's something small,

如果你知道某样小的事物

a little microdose that you could work into your schedule regularly

一点微剂量便可以使其成为常态

that you enjoy, that might lead to playful connected flow,

如果你享受， 那便会促成玩笑连接心流

like a regular coffee date or a walk with a friend

像是平时的咖啡约会或是和朋友散步

who you've realized is a fun magnet for you.

你觉得是快乐磁铁的某人

Or in my case, like, my weekly guitar class

或在我的例子中，我每周的吉他课

is definitely regular microdoses.

不可否认是平时的微剂量

Build that into your schedule, carve out the time for it.

放进你的时间表里，分些时间给它

And then a booster shot would be something that takes more time,

接着增强剂便是 某些需要大量时间的事物

more energy, maybe more money.

更多的能力，或者 更多的金钱

Although again, fun doesn't necessarily require money.

再次强调，快乐不一定 需要很多金钱

But, you know, if you know that every time you get together

但是，你知道的，当你每次与

with this particular group of friends,

特定的小组或朋友在一起时

it's just outrageously fun,

会带来惊人的快乐

then, like, actually go to the work of organizing

接着，比如，一起去组织

and figuring out how to get childcare and whatever

和找寻如何看护儿童和其他的

so you can spend time with them.

可以和他们一起花时间的事物

And I think that if you can sprinkle these microdoses

我觉得如果你可以使这些微剂量闪烁

and booster shots into your life regularly,

及增强剂注入平时的生活里

you will build the framework for a life that is conducive to fun.

你会筑起一个追寻快乐的框架

DB: So one of the things that I found fun in your book

DB：我在你书里发现一个快乐的事物

is that you called for a fun audit.

是你所说的快乐审计

CP: You thought that sounded fun, David, I think that sounds incredibly unfun.

CP：大卫，你觉得快乐的想法 在我看来一点都不快乐

DB: Well, I'm saying it sounds like an oxymoron, right?

DB：嗯，我更像是指矛盾修辞，对吗？

But actually,

但其实，

a fun audit can be a good thing to do if you're feeling stuck.

但当你困惑时， 快乐审计是件很好的事情

So tell us about a fun audit.

所以告诉我们一些关于快乐审计

CP: The fun audit involves looking,

CP：快乐审计包括找寻，

reviewing your own life and just noticing how much fun you are

审核你自己的人生及观察 你有多少的快乐

or are not having,

或完全没有

scanning through your leisure activities

审视自己的休闲活动

and identifying those sources of fake fun that we're talking about

及分辨我们所说的虚假快乐的来源

so that you can begin to reduce or eliminate them.

所以你可以开始减少和消除它们

And then very importantly,

重要的是

figuring out some activities or something to do

找出某些活动或是一些要做的事情

to replace the time that you were spending on the time-sucking fake fun.

去替代那些花在虚假快乐的时间上

DB: But, you know, it is a struggle for some folks.

DB：但是，你知道的， 这对人们是件很困难的事

And Kat wants to know how we can create fun while grappling with things

凯特想知道我们如何 在应对气候变化、

like climate change or nuclear war or all the other, you know,

核战争或其他所有问题时创造乐趣，

frankly, existential threats that are out there in the world.

坦率地说，你知道， 世界上存在的生存威胁。

CP: I think it's really important.

CP：我觉得这真的很重要

I think a lot of people feel that way and that we do get consumed.

我觉得大多数人会觉得 我们需要接受消化这些

And the media landscape is designed to make us feel that way.

及媒体封面便是设计 引导我们这么觉得

That's another thing to acknowledge,

另外一个需知的是

is that not only are our brains naturally primed to notice those things,

并不是我们的大脑自主地 去注意这些事情

but you know, there's an expression in journalism: if it bleeds, it leads.

但你知道，这是一种表达 在新闻里：从鲜血中吸取教训

Like, you never open up your favorite newspaper

比如，你永远不会打开喜欢的报章

and see an article about how there's a real explosion in puppies,

去看一个小狗的真实曝光

like, that doesn't happen.

比如，这不会发生，

So I think also being more judicious about what you allow into your brain

所以我觉得更明确的 是你允许什么进入你的大脑

because, I mean, any time you pick up your phone,

因为，我指，任何时间你拿起了手机，

I think of it as a Pandora's box of emotions.

它就像潘多拉盒子里的情绪

It's going to result in an emotion.

会导致了某种情绪

What emotion is that going to be,

至于是什么情绪，

and do you want that in your brain?

和你在大脑里做了什么

If you check the news,

当你查阅了新闻

it’s going to have an impact on your mental state.

你的心理会留下影响

If you check your email, if you check social media.

当你查阅了邮件， 查阅了社交媒体，

I'm not saying I know what that reaction is going to be for you,

我不是想说会给你带来了什么反应

but there is going to be one.

但总会有

So as an example,

举个例子

I used to have the news app on my phone,

我在手机上打开新闻软件

and I would find myself reading the same articles again and again,

我会自寻重复阅读一些文章

hoping something would have changed,

期望着某些事情的转变

which it didn't.

如果没有

Then I realized, I'm not going to have the news app on my phone.

我会发现我不希望手机上有新闻软件

Think about notifications as interruptions

会觉得通知是种打扰

because that's really what they're doing.

因为它们在真实运行

And then I would suggest asking yourself what you want to be interrupted for.

我便会建议我自己询问 自己想被什么打扰

Because notifications are there

因为通知在那

for the benefit of the people making the app

制作软件在于有益于人

that sent you the notification, it's not for you.

给你发的通知，并不是给你的

And I think that many of us feel very, very trapped

我会觉得多数的我们被困住了，非常的,

in this feeling that the world is dark and horrible

觉得这个世界是黑暗和恐怖的

and that we're powerless.

觉得我们的力量很弱小

And that's a horrible place to be.

觉得这是个恐怖的地方

And I think it takes a lot of work to bring yourself out of that.

我觉得这需要很多 的努力才能将你带出

But it's worth it.

但它值得

And it actually is good for trying to address some of those things.

尝试解决也是个很好的办法

DB: I think fun is probably best shared, as you noted earlier.

DB：我觉得快乐是最好的分享， 如果你有早些注意到

Any tips on how to share fun with the folks in our lives?

有任何关于分享快乐 给人们的技巧吗？

I think Jim wanted to know that.

我觉得Jim会想知道

CP: Well, I think picking the right people is important.

CP：好的，我觉得 选择对的人很重要

There’s certain people that really are not conducive to fun,

有部分人真的很不益于快乐

and hopefully you can help them to change, right?

及希望你能改变对方，对吗？

But as a first step,

但是第一步，

if you have the choice between hanging out with someone

如果你决定和某人出去

who consistently makes you feel comfortable

谁持续的让你感到舒适

and you enjoyed being in the presence of

和他的出现让你感到愉悦

and generates fun,

及产出快乐

versus someone who's a wet blanket,

相比扫兴的人

pick that one, right?

选哪个，知道了吧？

Again, I talked about doing things together.

再来，我想说一起处事

I think that things like cooking a meal together

我觉得一起下厨

or trying something new together

或一起尝试新的事物

or seeing if your friends want to go to a class together or, you know,

或是和你朋友一起去班级，你知道的

all those things are very conducive to opening people up

这些都有利于打开心扉

in a way that helps people have fun.

帮助人们感到开心

I think also trying to find people who are already having fun

我也觉得去寻找已经拥有快乐的人们

and joining that group.

和参与他们

DB: I want to thank all the members for coming.

DB：我想感谢所有参与的会员

I also want to apologize for not getting to all of your questions,

我也感到抱歉，没有抽取到你的问题

but the time just kind of flew by because, you know, we were having fun.

随着时间的流失。你知道的， 我们之间非常愉快

So thank you.

谢谢

Thank you very much for joining us today,

非常感谢你今日的参与

and go have some fun.

去找些快乐吧

CP: Thanks, David, you too.

CP：谢谢大卫，你也是

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