哈佛公开课幸福课4-Focus课件.ppt

1、Ed DienerlEmotions determined by external and internallChoice of focus lThe Fault-Finder“The fault-finder will find faults even in paradise”Henry David ThoreauCould lead to resignationlThe Benefit-Finder(Bower,2007)Could lead to detachmentThe need to respect reality“Now however fixed these elements

2、of reality may be,we still have a certain freedom in our dealings with them.Take our sensations.That they are is undoubtedly beyond our control;but which we attend to,note,and make emphatic in our conclusions depends on our own interests;and,according as we lay the emphasis here or there,quite diffe

3、rent formulations of truth result.We read the same facts differently.Waterloo,with the same fixed details,spells a victory for an englishman;for a frenchman it spells a defeat.So,for an optimist philosopher the universe spells victory,for a pessimist,defeat.What we say about reality thus depends on

4、the perspective into which we throw it.”William JamesIsnt it strange how princes and kings,and clowns that caper in sawdust rings,and common people,like you and me,are builders for eternity?Each is given a list of rules;a shapeless mass;a bag of tools.And each must fashion,ere life is flown,A stumbl

5、ing block,or a Stepping-Stone.R.L.SharplThe world according to the fault-finderlThe(same)world according to the benefit-finderlWell-being(Thompson,1985)lHealthAffleck et al.(1987)Bower(1998)King&Miner(2000)lLongevity“The joyfulness of a man prolongeth his days.”EcclesiasteslOnly positive feelings pr

6、edicted longevity lOnly positive feelings predicted longevityAge 85:90%of most cheerful quartile alive;34%of least cheerful quartile alive.Age 94:54%of most cheerful quartile alive;11%of least cheerful quartile alivelThe world according to the medialThe world according to the medialMedia biasmagnify

7、ing glass rather than looking glassaccentuating the negative(magnifying)under-representing the positive(minimizing)lThe world according to the medialMedia biasmagnifying glass rather than looking glassaccentuating the negativeunder-representing the positivelWho is really detached?lFocusing on the 90

8、%full part of the glasslFocus creates realitylCreating a growth spirallGenuine appreciation!lThere is always something to appreciate“What you focus on expands,and when you focus on the goodness in your life,you create more of it.Opportunities,relationships,even money flowed my way when I learned to

9、be grateful no matter what happened in my life.”Oprah WinfreyJan VermeerLudwig van BeethovenDavid KnowlesSandra J.ShawlWe are change detectorslChange detection helpful in case of dangerlAdaptation helps to overcome difficultieslTaking things for grantedlEating the cake and leaving it whole?Must some

10、thing external and extraordinary happen before we learn to appreciate the ordinary?“You say grace before meals.All right.But I say grace before the concert and the opera,and grace before the play and pantomime,and grace before I open a book,and grace before sketching,painting,swimming,fencing,boxing

11、,walking,playing,dancing,and grace before I dip the pen in the ink.”“Gratitude produced the most purely joyful moments that have been known to man.”G.K.Chesterton“Why not start by surveying a typical day?What is it you tend to tackle with spontaneous mindfulness,so that without an effort your whole

12、heart is in it?Maybe its that first cup of coffee in the morning,the way it warms you and wakes you up,or taking your dog for a walk,or giving a little child a piggyback ride.It is a matter of practice,of doing it over and over again,till it becomes second nature.”“Gratefulness is the measure of our

13、 aliveness.Are we not dead to whatever we take for granted?Surely to be numb is to be dead.”lEmmons and McCullough(2002)Four groups:gratitude,hassles,superior,controlPsychological and health benefitslPhysiological benefits(McCraty&Childre 2004)lBenefits of trait gratefulnesslMaintaining freshnessWee

14、kly?(Lyubomirsky,2008)VarietyMinfulness(Langer,1989)Visualize(Kosslyn,2005)lBecoming a benefit-finderl21 days or your money backlChipping away negativitylThanks for reminding melCo-creating reality with questionslTake time to reflectlLetter,phone,or in-personlLargest boost in wellbeinglRegularly(wee

15、kly,bi-weekly or monthly)lWriting helps even if letter not sentlWriting,Talking,or ThinkinglMental and physical health measureslAnalyzing versus replaying(study 3)Worst(Study 1)Happiest(Study 2)WritingPositive OutcomeNegative OutcomeTalkingPositive OutcomeNegative OutcomeThinking Negative Outcome Po

16、sitive Outcome“We live in a given world.What brings fulfillment is gratefulness,the simple response of our heart to this given life in all its fullness.”Brother David Steindl-Rast“To live and die in gratefulness,if in no other virtue.”Galway Kinnel“Gratitude is not only the greatest of virtues,but t

17、he parent of all others”.Cicero“I wondered how it was possible to walk for an hour through the woods and see nothing of note.I who cannot see find hundreds of things:the delicate symmetry of a leaf,the smooth skin of a silver birch,the rough,shaggy bark of a pine.I who am blind can give one hint to

18、those who see:use your eyes as if tomorrow you will have been stricken blind.Hear the music of voices,the songs of a bird,the mighty strains of an orchestra as if you would be stricken deaf tomorrow.Touch each object as if tomorrow your tactile sense would fail.Smell the perfume of flowers,taste wit

19、h relish each morsel,as if tomorrow you could never taste or smell again.Make the most of every sense.Glory in all the facets and pleasures and beauty which the world reveals to you.”Hellen Kellerl 20-30 minute Presentation Any topic within positive psychology Written text(10-15 pages double spaced)

20、Slides(word or powerpoints)l Include:Reference to research Optional:stories,film clips,exercises,etcl DatesMarch 20:Let your TF know your topicApril 7:Send your TF 1 page outline(draft)By May 3:Presentation to 3-4 classmatesMay 10:Final project due http:/www.gratefulness.org http:/www.luckfactor.co.

21、uk/Danner,D.,Snowdon,D.,and Friesen,W.(2001).Positive emotions in early life and longevity:Finding from the nun study.Journal of Personality and Social Psychology,80,804-813.Emmons R.A.(2007).Thanks!How the New Science of Gratitude Can Make You Happier.Houghton Mifflin.Seligman,M.(2002).Authentic Happiness.Free Press.Brother David Steindl-Rast(1984).Gratefulness,the Heart of Prayer.Paulist Press.Wiseman,R(2003).The Luck Factor.Miramax.Bibliography and Recommendations