Why Having Fun Is the Secret to a Healthier Life | Catherine Price | TED

譯者: Lilian Chiu 審譯者: SF Huang

You know what's a lot harder than it seems like it should be?

各位可知道什麼 實際上比看起來更困難？

Actually feeling alive.

真正感覺活著。

And what I mean by that is that we are all constantly doing,

我的意思是，大家 總是不斷在「做」，

or, at least, we're constantly scrolling.

或者至少總是在「滑」。

But we're not necessarily living.

但我們卻不見得總是在過生活。

You know, we keep ourselves busy to the point of exhaustion,

我們讓自己忙到耗竭的程度，

but we're also languishing.

但我們也日漸憔悴凋零。

We feel a little bid dead inside.

我們內在有點已死的感覺。

And I think we know that, on some level.

且我認為某種程度上我們 心知肚明，我認為那就是

I think that's part of the reason

我們一開始想讓自己 忙碌、分心的理由。

we keep ourselves so busy and distracted to begin with.

But we don't know what to do about it.

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.

我來這裡是要告訴各位， 我想通該如何是好了。

We need to have more fun.

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,

各位可能認為自己 已經有相當多的樂趣了。

and that's because in our everyday speech,

那是因為我們平常在說話時 會用「樂趣」這個詞

we often use the word "fun" to describe anything we do with our leisure time,

在描述我們在休閒時間做的任何事，

even if it's not actually enjoyable, and, in fact, a waste of time.

包括其實不是很有趣， 且實際上在浪費時間的事。

So for example, we scroll through social media "for fun,"

所以，舉例來說，

我們為了樂趣而滑手機看社群媒體，

even though doing so often makes us feel bad about, like, kind of everything.

不過這麼做通常只會讓我們 對什麼都覺得很煩。

Or we'll say, "That was so fun. We should do that again soon" --

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

但所指的事通常都沒那麼有樂趣，

and that we don't want to do again, ever.

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

但我們有點隨便亂用「樂趣」 這個字，並不是我們的錯，

about how we use the word "fun,"

因為連字典都沒把它解釋得很對。

because even the dictionary doesn't get it quite right.

It says that fun is amusement or enjoyment,

字典說，樂趣是興味或享受，

or lighthearted pleasure.

或輕鬆愉快的樂事。

It's something for kids to have in play areas.

是孩子在遊樂區會有的。

It makes it sound like it's frivolous and optional.

聽起來是很瑣碎的，選擇性的。

But if you think back on your own memories

但，回想自己記憶中最鮮明深刻的

that stand out to you as having truly been fun --

真正樂趣——且我真心 鼓勵大家這麼做——

and I really encourage you to do this --

the memories that you would describe as --

找出一些記憶，是你會形容為——

and forgive me for scientific terminology --

請原諒我用科學術語——

"so fun" --

「好有樂趣」——

you're going to notice there's something much deeper going on.

那麼你就會注意到， 在更深處似乎還有著什麼。

I've collected thousands of these stories from people all around the world,

我向世界各地的人收集了 數千則這類故事，

and I can tell you it's amazing,

我可以告訴各位，這很驚人，

because when people recount the memories in which they had the most fun,

因為當大家描述

他們覺得最有樂趣的記憶時，

they tell you about some of the most joyful and treasured

他們會告訴你的是 他們人生中最充滿喜悅

memories of their lives.

且最珍貴的記憶。

So in reality, fun is not just lighthearted pleasure.

所以，在現實中，樂趣並非 只是輕鬆愉快的樂事。

It's not just for kids,

不是孩子才有的，

and it is definitely not frivolous.

且肯定不瑣碎。

Instead, fun is the secret to feeling alive.

反之，

樂趣就是感覺活著的祕方。

So today, I want to propose to you

今天我想針對樂趣 提出更精確的新定義。

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,

我也想要披露一些 對我們有驚人益處的方式，

and I want to give you all some suggestions

我也會建議各位可以怎麼做，

for things you can do starting right now to experience its power for yourself.

現在就能起而行， 親身體驗它的威力。

So the first thing we need to start with

首先我們要來談一件事實：

is the fact that fun is a feeling, and it's not an activity.

樂趣是一種感覺，不是一個活動。

And that's important,

這點很重要，

because a lot of times, when I ask people what's fun,

因為通常當我問別人，樂趣是什麼?

they'll respond with a list of activities that they enjoy.

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」，

You know, they'll say, "Dancing is fun," or "Skiing is fun," or, I don't know,

"Pickleball is fun."

或「匹克球很有樂趣」。

Everyone seems to think that pickleball is fun.

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,

的確，匹克球有可能會很有樂趣，

but we've all had experiences where something's off,

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

and an activity that seems like it would be fun

也不覺得有趣了。

doesn't end up feeling fun.

And then on the flip side,

反過來說，我們也遇過 看起來一點樂趣也沒有的事，

we've had experiences where something that doesn't seem like it'll be fun at all

ends up feeling ridiculously fun.

結果卻超有趣的。

There's an element of serendipity.

有個元素是「機緣」。

But when people do have fun,

但當大家覺得有樂趣時， 當他們有這種感受時，

when they experience this feeling,

it's actually very easy to recognize,

其實很容易辨識出來， 因為感受到樂趣的人

because people who are having fun

look like they're being illuminated from within.

看起來就像他們從內在發光。

So, for example,

比如，這是我和我先生 一同沉浸在樂趣中。

here is me and my husband having fun together.

Here are some presidents having fun together.

這是一些總統一同沉浸在樂趣中。

(Laughter)

（笑聲）

Here’s Archbishop Desmond Tutu and the Dalai Lama having fun together.

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,

如各位在照片中所見，真正的樂趣

true fun produces this visceral sense of lightness and joy.

能產生視覺可見的發光與喜悅。

It's radiant.

會容光煥發。

In fact, when I asked my daughter, when she was about five years old,

事實上，我女兒五歲時， 我問她樂趣會是什麼顏色？

what color fun would be,

she said "sunshine."

她說「陽光色」。

So what is this sunshine?

所以，這種陽光是什麼？

You know? What is this feeling that we call "fun"?

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，

When people tell me their stories about fun,

it's really interesting, because the details are all different,

且通常都相當平凡，

and often quite mundane,

但故事中流動的能量都一樣。

but the energy running through them is the same.

有三個因素在每個故事中都會出現，

There were three factors that are consistently present,

讓我相信它們可以 構成一個新的定義，

to the point that I believe they constitute a new definition,

比字典的定義更正確的定義。

one that is a lot more accurate than what's in the dictionary.

那三個因素是：玩心、

And those three factors are playfulness, connection and flow.

連結和心流。

So by playfulness,

有玩心並不表示一定要玩遊戲，

I do not mean you have to play games,

or, God forbid, make believe.

或者假裝出來的，但願不是這種。

I just mean having a lighthearted attitude

我的意思是要有輕鬆愉快的態度，

of doing things for the sake of doing them

為了做一件事而做一件事， 不要太在意結果。

and not caring too much about the outcome.

Letting go of perfectionism.

放下完美主義。

在樂趣中時，我們會放下防衞，

When we have fun, our guard is down,

and we're not taking ourselves too seriously.

我們自己不會太嚴肅。

Connection refers to the feeling of having a special, shared experience.

連結指的是產生共同的特殊體驗。

And I do think it's possible, in some circumstances,

我真心認為在某些情況下 的確有可能一個人享受樂趣，

to have fun alone,

and for this feeling of connection to be with yourself or the surroundings,

這種連結感就是和自己、 環境或活動本身的連結。

or the activity.

But in the majority of stories that people tell me

但在大部分人告訴我的 最有樂趣的故事中，

about their peak fun memories,

another person is involved.

都會涉及另一個人。

And that's true even for introverts.

就連內向的人也是如此。

And then flow is the state where we are so engaged and focused

至於心流，則是我們非常 投入專注在做一件事的狀態，

on whatever we're doing

that we can even lose track of time.

甚至可能會忘了時間， 比如在比賽中的運動員，

You can think about an athlete in the middle of a game,

或者音樂家演奏音樂，就是 當我們進入最佳狀態的時候。

or a musician playing a piece of music.

It's when we're in the zone.

有可能進入心流但沒有樂趣，

It's possible to be in flow and not have fun,

like if you're arguing,

比如在爭論時，

but you cannot have fun if you're not in flow.

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.

所以，玩心、連結 和心流，單獨來看都很棒。

But when we experience all three at once,

但同時體驗到三者時，

something magical happens.

就會發生神奇的現象。

We have fun.

會產生樂趣。

And that doesn't just feel good,

樂趣不只是感覺很好，

it is good for us.

對我們也有益處。

In fact, fun does so many amazingly good things for us

事實上，樂趣對我們的 驚人好處多到讓我個人相信

that I personally believe that fun is not just the result of human thriving,

樂趣不僅是人類成功的結果，

it's a cause.

還是其成因。

So, for example, fun is energizing.

比如，樂趣能讓人精力充沛。

When people tell me their stories about fun, they glow.

當別人告訴我他們的 樂趣故事時，他們會發光。

It is like a fire has been lit inside of them,

就好像他們內心的火被點燃了，

and the energy and the warmth that they give off is contagious.

且他們散發的能量和溫暖 是有感染力的。

You know, so much of life drains us,

人生有好多事會榨乾我們， 但樂趣能幫我們充電。

but fun fills us up.

Fun also makes us present.

樂趣也讓我們能活在當下。

A lot of us put a lot of work into trying to be more present --

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，

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,

但因為樂趣是種心流的狀態， 意即當我們產生樂趣時，

we simply are present.

我們就是活在當下。

There's no other way for it to happen.

不然就不可能發生。

Fun also unites us.

樂趣也讓我們團結。

We live in a really polarized world,

我們的世界很兩極化，

and as we all know, there's a lot of very serious problems.

大家都知道，世界上 有許多很嚴重的問題。

But when we have fun with people,

但當我們和別人一起享受樂趣時，

we don't see them as different political parties,

我們不會把他們視為是黨派、 國籍、宗教信仰不同的人。

or nationalities or religions.

We connect with them as human beings,

我們把他們當作人，與他們連結。

and it's worth noting that that is the first step

值得注意的是，這正是同心協力解決

in being able to work together to solve those problems.

這些問題的第一步。

Fun also makes us healthier.

樂趣也能讓我們更健康。

Being lonely and stressed out,

在過去兩年，很多人 感到寂寞和焦慮，

as many of us have been for the past two years,

causes hormonal changes in our bodies that increase our risks for disease.

這造成了我們體內荷爾蒙 改變，增加染上疾病的風險。

But when we have fun,

但，沉浸在樂趣中時，

we're relaxed and we're more socially connected,

我們會放鬆，社交連結也更好，

both of which have the opposite effect.

兩者都有相反的效果。

So, kind of blows my mind every time I think about it this way,

每次想到這點我都還會覺得 不可思議， 但沉浸在樂趣中

but having fun is a health intervention.

是一種健康介入治療。

And then, lastly, fun is joyful.

最後，樂趣會讓人開心。

You know, we all so desperately want to be happy.

我們都好渴望快樂，所以會去讀 相關書籍或下載相關 APP，

We read books about happiness,

we download apps about happiness,

但當我們覺得有趣的 那一刻，我們就是快樂的。

but when we are in a moment of having fun, we are happy.

So it makes me think that, perhaps,

這讓我思考，也許，長期快樂的祕密

the secret to long-term happiness

is just to have more everyday moments of fun.

就只是每天多一點有趣的時刻。

So how do we do that?

要怎麼做到？

How do we have more fun?

怎樣才能有更多樂趣？

Well, to start with,

首先，千萬不要

do not take the suggestions you'll find in magazine articles

參考雜誌文章中關於 如何增加樂趣的建議。

about how to have more fun.

I looked at some of these myself,

我自己讀了一些，讀到的建議 包括——不是我編造的——

and I found suggestions that include -- and I'm not making these up --

"roast a turkey."

「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,

接著是我最愛的，

"Adorn your table with gourds."

「用葫蘆裝飾你的桌子」。

(Laughter)

（笑聲）

Those are not good suggestions.

那些不是好的建議。

Instead, the most effective thing you can do to have more fun

反之，想要有更多樂趣， 最有效的做法

is to focus on its ingredients, by which I mean,

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。

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.

至於怎麼做，以下是一些想法。

To start with, reduce distractions in order to increase flow.

首先，減少分心的事物以增加心流。

Anything that distracts you is going to kick you out of flow

任何會讓你分心的事物 都會把你踢出心流，

and prevent you from having fun.

讓你無法得到樂趣。

And what's the number one source of distraction

現今對大部分人而言排名 第一的分心源頭是什麼？

for most of us, these days?

Oh, thank you.

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,

所以我對此的感覺很強烈，

but I can guarantee you that you are not going to have fun

但我能肯定在這個情況 你一定不會有樂趣：

if you're constantly on your phone.

你經常在用手機。

So today, I want to challenge you to keep your phone out of your hand

今天我想挑戰各位， 盡可能不要去碰你的手機，

as much as possible,

這樣你才能夠接受我的 第二個建議：增加連結，

so you can take me up on my second suggestion,

which is to increase connection

做法是和現實人生中的 其他人類多多互動。

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

我知道，

我們經常在用手機的 主要原因之一正是要避免

is specifically to avoid having to spend time

必須要花時間和現實 人生中的其他人類互動。

and interact with other human beings in real life.

(Laughter)

So I want to assure you that it is worth it,

所以我想向各位保證， 是值得去做的，

and it is not as hard as it might seem.

且沒有看起來那麼困難。

So here's how you do it.

做法如下。

You start by making eye contact with someone.

你先和某人做眼神的交會。

Like, look them in the eye,

要看他們的眼睛，不要看額頭， 別像 Zoom 視訊攝影機那樣。

don't look in the middle of their forehead,

where the camera would be on a Zoom call.

（笑聲）

(Laughter)

And you say “Hello.”

接著，你要說「哈囉」。

如果順利的話，你就可以自我介紹。

And if that goes well, you can introduce yourself.

And if that goes well,

如果依然順利，也許你可以 問個能引發思考的問題。

maybe you can ask them a question, something that's thought-provoking,

但不能太私人或有威脅性，比如：

but not overly personal or threatening,

like "What's something that fascinates you?"

「什麼能吸引你？」

或者「今天有哪件事讓你很開心？」

Or "What's one thing that delighted you today?"

And you might be amazed by how good just one little moment of connection

短短一刻的連結能夠 帶給你的感受，可能會好到

can make you feel.

讓你驚訝。

And if you do find someone to connect with,

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：

maybe ask them to join you in trying my third suggestion,

找機會造反，以增加玩心。

which is to increase playfulness by finding opportunities to rebel.

Now I am not talking about James Dean-level of rebellion.

我指的不是詹姆士‧ 狄恩等級的叛逆。

I'm talking about playful deviance.

我指的是有趣的偏離正軌。

I'm talking about finding ways to break the rules

我指的是想辦法打破 負責任成年人的規則，

of responsible adulthood,

and giving yourself permission to get a kick out of your own life.

並允許自己好好享受人生。

One person told me

有個人告訴我， 她近期最有樂趣的記憶

that some of the most fun she'd had in recent memory,

happened on a Friday morning,

發生在星期五早上，

那時她和幾位友人丟下了她們的工作

when she and some of her friends ditched their work

and their childcare responsibilities,

以及她們照顧孩子的責任，

把酒瓶塞進她們的皮包內，

tucked flasks into their purses

and snuck out to a 10:30am showing of the movie "Bad Moms."

溜出去看上午 10:30 放映的

《阿姐萬萬醉》電影。

(Laughter)

（笑聲）

So lastly, here's one more thing that you can do today

最後，各位今天就能做一件事， 讓自己開始擁有更多樂趣。

to start having more fun.

[Roast a Turkey] I am just kidding.

〔烤火雞〕開玩笑的。

(Laughter)

（笑聲）

Prioritize it.

把它列為優先。

That might sound totally obvious,

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

but one of the main reasons we're not having enough fun

is that we're not making it a priority.

就是我們沒把它列為優先。

Our fun is always at the bottom of the list,

我們的樂趣總是排在清單的 最後，它又不能為自己發聲。

and it can't speak up for itself.

So I'm not suggesting that you take out your calendar and make an entry

我並不是建議各位拿出 行事曆並加入一個事項：

that says: “From 4 to 6pm on Saturday, I shall have fun.”

「星期六上午四點到六點， 我要享受樂趣。」

That is a guaranteed way to not have fun.

這種方式保證得不到樂趣。

But if you know you consistently have fun

但，如果你知道你花時間 和某人相處時向來都會有樂趣，

when you spend time with a particular person,

make a point to spend time with that person.

那就撥些時間和那個人相處。

If you know there's an activity

如果你知道有某個活動確實

that really does often generate playful connected flow for you,

通常都能讓你產生出 有玩心有連結的心流，

carve out time for it in your schedule.

在行事曆中騰出一些時間給它。

Treat fun as if it is important.

把樂趣當作重要的事物來對待。

Because it is.

因為它真的很重要。

I've been doing this myself for a couple of years now,

我自己已經做了好幾年了， 很不可思議的是能看到

and it's amazing to see how many areas of my life fun has touched.

樂趣觸及了我人生中的多少領域。

I'm more creative and more productive, I'm more resilient.

我變得更有創造力且更有生產力，

我變得更有韌性。

I laugh more.

我變得更常笑。

Making sure that I'm having enough fun has made me a better partner,

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。

a better parent and a better friend.

And it has convinced me of something

它讓我深信一件事，我也非常希望

that I very much hope I can convince you of as well,

能說服各位相信，

which is that my daughter was right.

那件事就是：我女兒是對的。

Fun is sunshine.

樂趣是陽光色的。

It's a distillation of life's energy.

樂趣是人生能量的結晶。

And the more often we experience it,

我們越常體驗到樂趣，

the more we will feel like we're actually alive.

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）