最近,哈佛大学一名叫John Fish的小哥的视频在社交网络上火了。

在这个视频中,他记录了自己一天的生活。小哥对起床、学习、吃饭、锻炼、读书等每一项活动都列出了详细的计划并严格执行。

戳下面的视频,看看哈佛学霸的一天↓↓

小哥是如何做到充实度过每一天的?他的方法就是:列计划!

来看看他的计划表吧:

除此之外,小哥还给自己列出了每日的目标:

可以看出,除了每天的学习任务外,这位哈佛小哥还给自己留出了充足的睡眠和锻炼时间。在学习的同时,保持良好的身体状态也至关重要。

然而,光列计划还不够,行动才是最关键的。在视频中,小哥展现出了超强的执行力和自律精神。

7:00 起床↓↓

8:00 做作业↓↓

10:00 数学课↓↓

连中午的休息时间也不放松......

到了晚上,小哥还要为另一门课写一篇文学评论,是关于匈牙利裔美国心理学家米哈里·契克森米哈赖(Mihaly Csikszentmihalyi)的《心流:最优体验心理学》(Flow: The Psychology of Optimal Experience)这本书的。

他说,这本书告诉了我们怎么寻求幸福,而答案就是有意义的生活。

If you create one goal for your entire life, and you structure your life around that, with goals and sub-goals, then you can have one life that is just a flow experience, then that therefore will be an enjoyable and happy experience.

如果你为你的人生设立一个目标,然后围绕目标把人生分成几个结构,你的人生就有了目标、子目标,诸如此类。你的人生就会有一个连贯流畅的过程,因此也会成为一个令人享受的过程,一个快乐的过程。

他想要把书中的理论应用到他的论文中,探讨如何改善教育系统,让学生发现上学的乐趣:

Now what I am looking at in my essay is how you apply that as a student to the education system, because I believe that the education system is pretty much messed up, to be honest. I feel like a lot of students are miserable. School should be an enjoyable experience. It should be fun. And I think that you can make it fun. And I think that there's a way to do that with Flow.

我想写的文章,就是从一个学生的角度出发,将《心流》的理论应用到教育体系中,因为说实话,我觉得现在的教育系统一团糟。我觉得很多学生都很悲催。学校应该是一段令人享受的经历,应该是有趣的。我认为我们可以通过《心流》的方法使学校变得有趣。

写文章写累了,小哥的休息方式也与众不同:

小哥表示:有点累了,那就去写会儿线性代数吧!

网友:我们不一样,不一样......

接下来,小哥解答了很多人的疑惑:作为一个计算机科学的学生,他还要上瑞典语和写作课。这是为什么呢?

It's kind of a factor of Harvard being a liberal arts school.

这其实是哈佛作为一所人文院校的一个特点。

小哥表示他很享受这些文科课程,因为这能让他全面发展,而不只是成为一个程序员:

It would be kind of ridiculous to be taking a course like Swedish, or to be taking writing course, but I kind of love it, because yes, programming is fun, but I think that overall, the point of school is to make you develop as a person, like you are trying to make people that are better members of society. And I don't think that becoming only a better coder will make you a better person necessarily. I think there's so much more to life than that.

我们还要上瑞典语和写作这样的课,听起来有点可笑,但我还挺喜欢的。没错,编程是很有意思,但我认为,到头来,学校的意义在于人的全面发展,努力让学生成为社会中更好的一员。我觉得仅仅成为一个更好的程序员不一定能成为一个更好的人。生活比这复杂得多。

在我看来,小哥在视频中完美诠释了他对《心流:最优体验心理学》的理解:

将一天的时间拆分为不同的小目标,在完成这些目标的同时,也创造了连贯流畅的一天。每天都如此,就能创造出一个快乐的、令人享受的人生。

既然小哥说,运用这本书的方法,可以把学习变成一件快乐的事情,那么就让我来跟大家分享这本书的秘诀吧!

《心流:最优体验心理学》的作者是积极心理学奠基人米哈里·契克森米哈赖。他开创性地提出了“心流”的概念。

In the 1990s, the psychologist Mihaly Csikszentmihalyi introduced the term flow, a mental state during which people become wholly immersed in the activity they are doing and their perception of time and space is altered, their entire being filled with enjoyment.

20世纪90年代,心理学家米哈里·契克森米哈赖提出了“心流”这个概念,这是一种人们在完全沉浸在所做的事情中,因此对时间和空间感知改变,整个人充满喜悦的心理状态。

米哈里·契克森米哈赖

在书中,契克森米哈赖提出,在心流状态下,你会感觉到:

Completely immersed and engaged in what you are doing

完全沉浸于并投入到正在做的事情中

A sense of ecstasy, feeling outside everyday reality

一种陶醉感,感觉自己超然于日常现实之外

Great inner clarity

内心的澄明

Confidence in the task at hand

对手头的任务充满自信

A sense of serenity

一种宁静感

Timelessness, hours seem to pass in minutes

超越了时间,几个小时一眨眼就过去了

Intrinsic motivation, meaning whatever has produced the flow is its own reward

内在激励,即无论产生什么结果,心流本身就是一种奖励

看来,哈佛小哥的专注与高效一定是得益于这种心流状态了。

那么,在日常工作和生活中,我们如何才能进入这种精力充沛、浑然忘我的状态呢?

下面的五种方法也许可以帮到你:

Seek out struggle

找出阻碍因素

You actually have to fight to get into flow and struggle against the myriad disruptions and distractions that prevent us from getting there — emails, texts, Facebook, Twitter, phone calls, etc.

实际上你必须经过努力才能进入心流状态,必须对抗阻止我们进入心流状态的种种破坏和干扰因素,包括电子邮件、短信、微博、朋友圈和电话等。

Unplug, unwire, and unwind

拔掉插头、断开连接、放松身心

The struggle will be a lot less difficult if you actually disconnect, and a critical precursor to flow is taking time to unplug from the stress and strain, to unwire ourselves from our technology and devices, and to truly let ourselves unwind.

如果你真正地抽离一段时间,挣扎的过程就会变得容易许多,而心流的关键先导因素就是从压力和紧张中脱离出来,与科技和各种设备断开连接,真正让自己放松下来。

unwind [ʌn'waɪnd]:放松,松弛

Be here now

专注当下

Flow only happens when you are in the present. In fact, that’s the very nature of flow — being absolutely lost in the present. If an anxious or stressful thought pops into your head, write it down and put it aside for later. Minimize distractions so you stay in the present and stay in the flow.

你只有活在当下才能进入心流状态。事实上,这也是心流的本质——完全沉浸于当下。如果脑海中产生了一种令人焦虑或紧张的想法,把它写下来,放在一边以后再处理。最大程度地减少干扰,专注当下,保持心流状态。

Embrace the funk of recovery

接受恢复正常状态后的沮丧感

Flow is draining. During flow, our brains go crazy, producing neurochemicals to create the hyperfocused, creative, expansive state. As the neurochemicals recede don’t expect to feel great. Sleep, sunshine, and nutrition are essential, so when you’re out of your flow, go for a walk in the sun and then take a rest.

心流会使人筋疲力尽。在心流状态中,我们的大脑会变得疯狂,产生的神经化学物质会创造出高度专注的、富有创造力的、情感奔放的状态。当这些神经化学物质减退时,不要指望能感觉良好。睡眠、阳光和营养非常重要。所以当退出心流状态后,到阳光下散散步,然后休息一下。

Flow whenever and wherever you can

随时随地进入心流状态

Turns out the more we get into flow, the easier it becomes to get there. Flow is like a muscle or habit; it gets easier over time. So if you crave more flow at work, spend more time on weekends in flow doing what you love — gardening, cooking, dancing, etc.

事实证明我们越经常进入心流状态,就越容易进入其中。心流就像肌肉或习惯;随着时间的推移,进入心流状态就会变得越来越容易。所以,如果你渴望在工作中有更多心流体验,就可以在周末多花时间进入这种状态,做你喜欢的事情,如园艺、烹饪、跳舞等。

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