哈佛幸福课笔记（一）

Apr 14, 2020    Complexity   Agent-Based Model  

第 一 周 —— Week 1

第一章 导论

一、什么是积极心理学

What is positive psychology？

（一）积极心理学的宗旨

构建象牙塔和大众的桥梁

Bridging Ivory Tower and Main Street

The objective of positive psychology is to unite the rigor of academic research with the accessibility of the self-help movement.

积极心理学的目标是把严谨的科学研究成果和新时代自助运动的通俗性有机地结合起来。

Positive psychology is to bridge the ivory tower and Main Street —— bring the rigor， the substance， the empirical foundation， the science from academia and merge it with accessiblily of the self-help or New Age movementt.

课堂两部分：学术（academic）与应用（applied）

A、 积极主动地做笔记：

A、 Active note-taking （opposite of passive notes）：

  1. 有趣（interesting）、应用（apply）、分享（share with others）
  2. 主动参与（actively engaged）—— better attention、 better understanding

B、 学会内省 —— 享受安静

B、 Introspect —— time-in （look inward）and time-out（the notion of embracing stillness）

  1. David Foster 和 Mathew Wilson（MIT）

“内省可能形成一种学习记忆机制”

replay might constitute a general mechanism of learning and memory

  1. Paker Palmer 《教学的勇气》（The Courage To Teach）

“语言信息的交流并不是教与学的全部“

Words are not the sole medium of exchange in teaching and learning，we educate with silence as well. Silence is treated as a trustworthy matrix for the inner work students must do，a medium of learning of deepest sort.

  1. Robert M Pirsig《万里任禅游》（Zen and Art of Motorcycle Maintenance）

Silence is something that missing from our culture.

（二）积极心理学的背景

The road of positive psychology

背景

A、Humanistic Psychology (50’s)

由马斯洛（Abraham Maslow）于1954创立，以罗杰斯为代表，被称为除行为学派和精神分析以外，。人本主义和其它学派最大的不同是特别强调人的正面本质和价值，而并非集中研究人的问题行为，并强调人的成长和发展，称为自我实现。

B、心理学上的「第三势力」(The Third Force)

  1. Reaction to behaviorism (First Force)

行为主义：只研究所观察到的并能客观地加以测量的刺激和反应。如约翰华生、斯金纳、巴甫洛夫的条件反射

  1. Reaction to psychoanalysis (Second Force)

精神分析（psychoanalysis）：以弗洛依德为代表，研究潜意识（主要负面的）。主要讨论病态人的无意识，所述内容主要有人的梦、过失、焦虑、动机冲突、情绪紧张以及人格的病理表现。其创始人弗洛伊德是一名精神病科医生，主要从临床经验探究病人致病的原因，从而深入到病人的无意识心理的动机、情绪和人格等问题。

C、缺少科学严谨的研究方法 —— Lacked rigorous methodology

发展

（三）积极心理学的教与学

信息与转变

Transformation is different interpretation of information

“The soul grows by subtraction, not addition.”—— Thoreau “为学日益，为道日损”—— 老子

Can you see the David that inside you？

信息是远远不够的

Information is not enough

“错的不是科学的重大发现，有信息永远比无知强，不管是什么样信息和什么样无知，错在于信息背后的信念，认为信息会改变世界的信念，但它不会。”

“What is wrong is not the great discoveries of science—information is always better than ignorance, no matter what information or what ignorance. What is wrong is the belief behind the information, the belief that information will change the world. It won’t.”—— Archibald MaCleish

“如果有人上了一门关于心理学学习的课，或者看了一本这方面的书，大部分内容，在我看来，是与重点无关的，也就是，与人性无关，大部分内容把学习展现为获得联想，技能和能力，这些对于人的性格，人的个性，人本身来说只是外在而并非本质的。”

“Humanistic philosophy [offers] a new conception of learning, of teaching, and of education. Stated simply, such a concept holds that the function of education, the goal of education—the human goal, the humanistic goal, the goal so far as human beings are concerned—is ultimately the ‘self-actualization’ of a person, the becoming fully human, the development of the fullest height that the human species can stand up to or that the particular individual can come to. In a less technical way, it is helping the person to become the best that he is able to become.”—— Abraham Maslow

教育是对信息和转变的探索，因此必须从一个问题开始。

Education is the quest for information and transformation, and therefore must begin with a question.

“教育的一个真正的目标是让人学会不断地提出新的问题。”

“The one real object of education is to leave a man in the condition of continually asking questions.”—— Bishop Creighton

积极心理学的问题

The Question of Questions

How can we help ourselves and others—individuals, communities, and society—become happier?

John Carter——哈佛大学MBA毕业的学生二十年后最成功、最幸福的人的共性有2点：

  1. really believe themselves.
  2. always asking questions. they are life-long learners.

Textbooks （Handbook of Positive Psychology）Shane J. Lopez & Chris Peterson

文化的共性大于差异。—— 达赖喇嘛

自我认识的课程

Studying ourselves（as well）

“越是个人的东西越普遍”

“What is most personal is most general.”—— Carl Rogers

“我们必须记住对一个人深层本性的认识，同时也是对普遍人类本性的认识”

“We must remember that knowledge of one’s own deep nature is also simultaneously knowledge of human nature in general.”—— Abraham Maslow

“整个宇宙中有且只有一件，我们知道我们可以从外部观察中学习到的事，那就是我们自己，我们有，可以说是，内在的信息，我们是知道的”

“There is one thing, and only one in the whole universe which we know more about than we could learn from external observation. That one thing is [ourselves]. We have, so to speak, inside information; we are in the know.”—— CS Lewis

“我不会认为与复杂性一致的简单性是微不足道的，但我会把我的一生用来研究与复杂性相对的简单性”

“I would not give a fig for the simplicity on this side of complexity, but I would give my life for the simplicity on the other side of complexity.”—— Oliver Wendell Holmes

A different kind of effort：与其他课程学习不同的努力——把行为的实际改变带入生活

“On Monday, don’t tell me how great it was; tell me what you’re doing differently.”—— Peter Drucker

MOTTO OF WEEK 1

The best way to learn is going to teach.

“教”是最好的“学”。

第 二 周 —— Week 2

二、为什么要学习积极心理学

Why positive psychology？

（一）心理学概念

Psychological Abstracts (1967-2000)

2000 年 David Myers ： 1967-2000年心理学概念（psychological abstract）研究中与消极概念有关的研究（negative studies）占大多数

P.S. Negative studies : Positive studies = 21 : 1

（二）消极概念的研究

Focus on the negative：

“心理学这一学科对于消极方面的研究，远比对于积极方面的研究成功。它向我们展示了人类的短处、他的缺点、他的过失，但很少谈到他的潜能、他的长处、他的实际愿望或精神高度，好像心理学自愿固步自封，让自己仅限于研究黑暗低劣的一半。”

“The science of psychology has been far more successful on the negative than on the positive side; it has revealed to us much about man’s shortcomings, his illnesses, his sins（罪）, but little about his potentialities, his virtues, his achievable aspirations, or his psychological height. It is as if psychology had voluntarily restricted itself to only half its rightful jurisdiction, and that the darker, meaner half.”—— Abraham Maslow

Attenuate the positive：

“The aim of Positive Psychology is to catalyze a change in psychology from a preoccupation only with repairing the worst things in life to also building the best qualities in life.” —— Martin Seligman

（三）心理学革命

PSYCHOLOGY NEEDS HELP

21/1 ratio is unhealthy…

… but it reflects reality

A、抑郁的比例是1960年的10倍，抑郁人群的平均年龄比1960年低得多

B、心理健康问题已经成为世界范围内的流行病

越来越多大学生经历抑郁（experienced depression to the point of not fuctioning）

（四）为什么要学习积极心理学

积极心理学是关注积极概念的研究

The importance of focusing on what works

“积极心理学的目标是促成一种变化，让心理学从只关注补救生活中最糟糕的事，到同时建立生活中最美好的事。”

“The aim of Positive Psychology is to catalyze a change in psychology from a preoccupation only with repairing the worst things in life to also building the best qualities in life.”—— Martin Seligman

重新审视研究应该关注的问题

Reframing Questions: The Case of At-Risk Population

1940年以来，传统心理学大多在研究个人为何失败，但发现成果无助于现实的改变。1980年，人本主义心理学开始研究成功人士的特质。

Traditional psychology (Post-WWII)

Positive psychological approach (1980s )

例：韧性

Resilience

Q. 天才儿童存在吗？

Superkids?

A. “seeds of greatness”

平凡的品质，非凡的成就

Ordinary characteristics, extraordinary results

  1. Social support 社会支持
  2. Optimism and self-esteem 乐观和自尊（not narcissism 自我陶醉）
  3. Faith and a sense of meaning 信仰和意义
  4. Prosocial behavior 亲社会行为（社区服务）
  5. Focusing on strengths 关注优点
  6. Set goals 设立目标
  7. A role model 榜样 —— Marva Collins

心理学研究问题的转变

From Pathogenic Questions to Salutogenic Questions

“那些熟悉科学史的人，都知道重要的进步伴随着新问题的形成而来，问题才是突破点。答案来之不易，但重要的是新问题。有益健康问题，也就是我向你传播的（正在发生），是一个极为新颖的问题。它推动新范式的形成以帮助我们了解健康和疾病，它对研究人员和医生有着重要意义。生物学家和社会科学家也是如此”

“All those familiar with the history of science are aware that important advances come with the formulation of new questions. The question is the breakthrough; the answer comes with difficulty, but it is the new question that is important. The salutogenic question, I submit to you, is a radically new question, which provides the impetus for formulating a new paradigm to help us understand health and illness. It has serious implications for researcher and clinician, biological and social scientist alike.”—— Aaron Antonovsky

例：感恩

Appreciate 的两种解释

When we appreciate the good，the good appreciates —— the good grows.

“我们会看到要寻找的东西，错失不去寻找的东西，虽然它在那里，我们的阅历被我们的关注点深深地影响了。”

“We see what we look for and we miss much of what we are not looking for even though it is there… Our experience of the world is heavily influenced by where we piace our attention.” —— Stavros and Torres

MOTTO OF WEEK 2

第 三 周 —— Week 3

Question creates reality.

问题创造现实。

God helps those who helps themselves.

自助者天助。

例：自尊

Nathaniel Branden 自尊的六根支柱（six pillars in self-esteem）

  1. Self-responsibility
  2. Role models
  3. High Expectations
  4. From blame to responsibility
  5. Tough and respectful
  6. Optimism and faith in future

幸福不是不幸的对立

Happiness is not the negation of unhappiness

积极心理学模型与传统模型

  1. Health Model : “Illness（疾病） as the absence of health（健康） (vs. health as the absence of illness)”

    积极心理学模型：生病是因为不够（not enough）健康，不追求（pursuing）健康

Prevention through cultivating the positive

  1. Disease Model: “sick（不适） because we are ill（疾病）” 底色

    传统模型（conventional model）：把病治好（take away the illness）就会变得健康

“Human systems grow in the direction of what they persistently ask questions about.” —— Cooperrider and Whitney

Marva Collins在教育上的成功在于对潜能（“seeds of greatness”）的关注：重在培养能力和优点，而非改正缺点（focus on systematically building competency, not correcting weakness）

心理的免疫系统

Prevention through cultivating capacity

People are comfortable numb 人们在舒适地麻木

“The message of the Positive Psychology movement is to remind our field that it has been deformed. Psychology is not just the study of disease, weakness, and damage; it also is the study of strength and virtue. Treatment is not just fixing what is wrong; it also is building what is right. Psychology is not just about illness or health; it is about work, education, insight, love, growth, and play. And in this quest for what is best, Positive Psychology does not rely on wishful thinking, self-deception or hand-waving; instead it tries to adapt what is best in the scientific method to the unique problems that human behavior presents in all its complexity.” ——Martin Seligman

参考文献

Bibliography and Recommendations

第二章 幸福的前提

Basic Premises

一、对立统一

Bridge building Vs. Division and separation

（一）构建象牙塔和大众的桥梁

Bridge the ivory tower and Main Street

“The careful shielding of a university from the activities of the world around us is the best way to chill（冷冻） interest and to defeat progress. Celibacy（独身主义） does not suit a university. It must mate itself with action.”—— Alfred North Whitehead

（二）理想主义者行动起来

The Need for Practical Idealists

我们能力有限，或者某些情况下我们带来的伤害多于帮助。

“好心干坏事” —— 传统模型的研究使人们了解了心理疾病的机制，却没有带来好的解决方案

Karen reivich & Martin Seligman: Some interventions engendered passive victim（消极被害者）mentality，as opposed to the active agent（积极作用） mentality

理想主义的力量

Pygmalion effect（皮格马利翁效应）: 教师的期望是自我实现的预言（self-fulfilling prophecies）

Carol Dweck —— Growth Mindset（成长型思维）: how to praise? 简单的表扬不一定能够提高自尊。

Albert bandura —— Self-efficacy（自我效能感论）

行动有益的研究

Yoga 瑜伽 —— 降低囚犯的二次犯罪率

Meditation 冥想 —— transform brain making one more susceptible to positive emotions

Physical exercise 运动 —— 30 min each time has the same effect as our most powerful psychiatric drug

“好心干坏事”与解决方案

Muzafer sherif 在1954年证实了交谈（just contact hypothesis）最可能的结果是引起更多冲突。

Superordinate goal —— carry out together 共同的目标可以解决冲突。（right answer?）

正视研究得到的坏结果，就像设计飞机必须考虑万有引力（law of gravity）一样。

二、相信改变

Change is possible Vs. Change is illusive （transformation）

Lykken and Tellegen: The Minnesota twin study —— （Happiness is a stochastic phenomena）

明尼苏达双胞胎研究：幸福是与生俱来的随机现象

“It may be that trying to be happier is as futile as trying to be taller and is therefore counterproductive.” 追求幸福就像想变高一样徒劳。

（一）改变的可能性

Change is possible

  1. Counter evidence: People do change （possibilities）
  2. Error of the average （大众的错误）
  3. Exception proves the rule（关注什么便会得到什么）
  4. Detrimental research（不利的结果）
  5. Studying the best（不止要研究可行的方法 —— 人们因何快乐？也要研究最快乐的人是怎么做到的。）

（二）精英主义的统计学

Growing-tip statistics

“What this kind of research design means is a change in our conception of statistics, and especially of sampling theory. What I am frankly espousing here is what I have been calling ‘growing-tip statistics,’ taking my title from the fact that it is at the growing tip of a plant that the greatest genetic action takes place…” —— Abraham Maslow

想要知道人类的潜能和极限，如想知道人类能够跑得多块，研究一组优秀运动员的平均成绩是不够的。

  1. Study the best doesn’t exclude studying the average. （因此无所谓研究对象是不是精英和培养精英的问题）
  2. Everyone benefits. （apply it to others 每个人都能从中受益）

（三）改变世界

Change the world

剑桥-萨默维尔青年研究的失败

The Cambridge-Somerville Youth Study

  1. No difference in juvenile offenses （青少年犯罪）
  2. No difference in adult offenses （成年人犯罪）
  3. No difference on health, mortality, wellbeing （健康，道德，幸福）
  4. Significant difference on alcoholism and job status （酗酒，工作地位）—— 干预带来了负面效果：干预组的酗酒比例与对照组相比明显增加，对照组在二三十年后升职的概率更加高。

马斯洛的“曼哈顿计划”

Is social change possible？

“What I am suggesting is Manhattan-Project-type attacks upon what I consider to be the truly Big Problem of our time, not only for psychology but for all human beings with any sense of historical urgency…”——Abraham Maslow

曼哈顿计划是美国陆军部于1942年6月开始实施利用核裂变反应来研制原子弹的计划。该工程集中了当时西方国家（除纳粹德国外）最优秀的核科学家，动员了10万多人参加这一工程，历时3年，耗资20亿美元，于1945年7月16日成功地进行了世界上第一次核爆炸，并按计划制造出两颗实用的原子弹。整个工程取得圆满成功。在工程执行过程中，负责人L.R.格罗夫斯和R.奥本海默应用了系统工程的思路和方法，大大缩短了工程所耗时间。这一工程的成功促进了第二次世界大战后系统工程的发展。

MOTTO OF WEEK 3

Exception proves the rule.

第 四 周 —— Week 4

一个人的力量

The power of one

永远不要怀疑一小群，有思想，坚定的市民可以改变世界。事实上，正是这群人改变着世界。

“Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it is the only thing that ever has.”—— Margaret Mead

改变以指数级发生，我们与其他人的联系及他们与更多人的联系，形成了一个指数函数。

Human networks as exponential，we underestimate our capacity to effect change because we underestimate the growth of an exponential function

蝴蝶效应（The Butterfly Effect）：指在一个动力系统中，初始条件下微小的变化能带动整个系统的长期的巨大的连锁反应。它是一种混沌现象，说明了任何事物发展均存在定数与变数，事物在发展过程中其发展轨迹有规律可循，同时也存在不可测的“变数”，往往还会适得其反，一个微小的变化能影响事物的发展，证实了事物的发展具有复杂性。（Lorenz E N. Deterministic Nonperiodic Flow[J]. Journal of the Atmospheric Sciences, 1963, 20(2): 130-141.）

六度分隔理论（Six Degrees of Separation）：“你和任何一个陌生人之间所间隔的人不会超过五个，也就是说，最多通过五个人你就能够认识任何一个陌生人。”根据这个理论，你和世界上的任何一个人之间只隔着五个人，不管对方在哪个国家，属哪类人种，是哪种肤色。—— 米尔格伦（Stanley Milgram）

三、内在因素和外在因素

Internal factors primarily determine happiness Vs. Happiness is primarily a function of external circumstances

很多人质疑问卷调查结果的真实性，因为它是主观的。Richie Davidson 通过扫描大脑（功能性磁共振，脑电图等更加客观的方法），显示八周的冥想练习使大脑的形状产生改变，Joshua Greene 的研究结果显示大脑里有道德中心。

对基础幸福水平很重要的一样东西，它是一个外在因素。那就是民主和压迫（democracy/oppression matter！）。生活在民主制度下的人通常明显，比生活在独裁制度下的人更快乐。

事实上，我们的准备和体验幸福的可能性，主要由我们的心境决定，不是我们的地位或银行账户状况。

Our readiness and potential to experience happiness is mostly dependent on our state of mind, not on our status or the state of our bank account.

四、人类的天性

Human nature must be obeyed Vs. Human nature must be perfected （permission to be human**）**

Thomas Sowell 解释了人们为什么会选择一个党派反对另一个，为什么会选择一种生活方式摒弃另一种。

两个阵营——人的本性是否受约束

Constrained vision Unconstrained vision
Human nature immutable Can be improved
Flaws inevitable Perfectible
Acceptance Solutions exist
Channel nature Change nature
“Nature to be commanded must be obeyed” —— Francis Bacon “It is for self-perfection that destiny calls us” —— Benjamin Constant

约束派认为人的本性是永恒不变的，人性的缺陷不可避免，接受缺陷并给予引导。如Adam Smith（亚当斯密）、 Fredrick Kayak等。

“Our nature is constrained. it’s limited”（“我们的本性是受约束的，是有局限的。”）—— Edmund Burke

“号令自然必须遵守自然。”—— 培根

另一个阵营认为人性的缺陷有解决办法可以改善，如Thomas Jefferson（托马斯杰斐逊《独立宣言》）、Jean-Jacques Rousseau（卢梭）、George Bernard Shaw（萧伯纳）、Ronald M.Dworkin（德沃金）等。

“命运召唤我们进行自我完善。”

（一）心理学观点

Vision of psychology

只有两类人，能够体会到持续的快乐，不会体会到（don’t experience）痛苦的情绪，像愤怒、嫉妒、失望、悲伤、不快乐、抑郁或偶尔的焦虑。一类是精神病人，因此不会感受到痛苦的情绪。第二类，没有痛苦情绪体会的，是死人。

Pink elephant —— 当我们企图压抑一种自然现象时，比如提起一个词时浮现出相应形象。只会加强它，压抑自然的痛苦情绪也有此效果。企图压制它们时，它们会加强。

（二）无条件的接受

Unconditional acceptance

主啊，请赐我安详，接纳我不能改变的事物。请赐我勇气，去改变我可以改变的东西。并赐我智慧去认识这两者的差别。”

“God, grant me the serenity to accept the things I cannot change, the courage to change the things I can change, and the wisdom to know the difference.” —— Reinhold Niebuhr“

END OF WEEK 4

第 五 周 —— Week 5

五、快乐是最高的追求吗

Happiness is and ought to be the ultimate end Vs. Happiness should be a secondary pursuit

（一）快乐是最高追求

Happiness is the highest end

“快乐是人生的意义和目的，人类存在的最终目标”—— 亚里士多德

“Happiness is the meaning and purpose of life, the whole aim and end of human existence.“ ——Aristotle

威廉詹姆斯：人类的终极关怀

William James，1890年在“宗教经验之种种”（The variety of religious experience）中写道

“If we were to ask the question: ‘What is human life’s chief concern?’ one of the answers we should receive would be: ‘It is happiness.’ How to gain, how to keep, how to recover happiness, is in fact for most men at all times the secret motive of all they do, and of all they are willing to endure.”

达赖喇嘛：快乐与宗教（泛概念）无关

“Whether one believes in religion or not, whether one believes in this religion or that religion, the very purpose of our life is happiness, the very motion of our life is towards happiness.” —— Dalai Lama

（二）积极情绪有什么好处？

What is good about positive emotion？

A、It feels good to feel good —— Aristotle：Law of Identity（同一律）

B、Barbara Fredrickson：Broaden and build —— 积极情绪有一个进化理由（evolutionary reason），它们的目的不仅仅是让人感觉好。比如它们有助我们超越，现在的思考范畴，拓展我们的思想，有助我们建立人际关系，帮助我们建立能力。

“We should work to cultivate positive emotions in ourselves and in those around us not just as end states in themselves, but also as a means to achieving psychological growth and improved psychological and physical health over time… I call this the broaden-and-build theory of positive emotions（积极情绪的扩建理论） because positive emotions appear to broaden people’s momentary thought-action repertoires and build their enduring personal resources… Through experiences of positive emotions people transform themselves, becoming more creative, knowledgeable, resilient, socially integrated, and healthy individuals.”

Fight or flight —— Approach rather than avoidance goals

靠近而非逃避目标

消极的循环：Narrow & Constrain —-sad—- N&C—sad….on and on till depression

积极的循环：Broad & Build—positive emotion—-B&B—-PE…on and on till stronger psychology system.

C、Overcoming negative emotions

D、ncreased creativity

E、Increased motivation and energy

F、Success

G、Physical health

（三）追求快乐的道德问题

**追求自身的快乐是自私的吗？自私=不道德？

幸福是双赢的

Happiness is a positive sum game

it’s not that my happiness takes away from other’s happiness which will be a negative sum game.

“Thousands of candles can be lighted from a single candle, and the life of the candle will not be shortened. Happiness never decreases by being shared.”—— Buddha

Experience the vicissitude of life —— the ups and downs （体验生活的变迁，起起落落）

更好的关系

Better relationships

帮助他人就是帮助自己

Helping Ourselves & Helping Others (Isen, 2002)

Helping Others & Helping Ourselves (Lyubomirsky 2006)

最自私的所为就是善举

I know of no more selfish act and a benevolent act.

The interconnected （内在联系）：帮助别人与帮助自己是一个自我实施的循环（self-enfocing loop）

“Be the change you want to see in the world.”—— Gandhi（甘地）《我的对于真理的实践经历》

Take that rabbit and put it on your cheek. —— People mostly do what you do rather than what you say.

参考文献

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