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Or let's say habit you want to introduce is you know, I want to introduce spirituality to my life.
或者你想培养的习惯是我希望人生的精神层面更丰富
Or change could be "I want to be happier".
改变也可以是"我想更快乐"
I want to experience less anxiety. General anxiety or specific anxiety, before tests.
我希望不要那么焦虑。一般的焦虑或者特定的焦虑，例如考前
Whatever the change you want to introduce to in your life, there are certain patterns, certain approaches that work, certain approaches that don't work.
不论你希望生活有什么样的改变，总有一定的模式和方法行之有效，另一些方法行之无效
What we are going to do next two classes, two and a half classes is differentiate what works and what dosen't so that you can apply it to your life.
未来两堂课我们要做的是两堂半课，是区分哪些行之有效，哪些行之无效，以便让你们将之应用于生活
So first of all, we've talked a lot about change. Let's recap some of the things that we discussed.
首先，关于改变，我们谈过很多。让我们来回顾一下曾经讨论过的问题
First of all, on the second class we already mentioned this, that change is hard. And there are a lot of studies to show how hard change is.
首先，在第二堂课上，我们已经提到改变很难。很多研究都证明了改变有多难
The twin research. Remember the conclusion. Try and change your happiness is as difficult and futile as trying to change your height.
双胞胎研究，还记得结论吗？尝试改变快乐水平，如同试图改变身高一样徒劳
Now even though they went back on their word and they said "well it's not really impossible and futile",
虽然他们后来也说，"不一定是不可能和徒劳的"
still what they did show in their studies is that it is very hard The twin studies. Happiness is a stochastic phenomenon.
但他们的研究证明了很难做到，双胞胎研究，快乐是一种随机现象
Then Daniel Gilbert's work on affective forecasting.
还有丹尼尔·吉尔伯特的关于有效预测的研究
Yeah we experience it an up after we get tenure or after we get into Harvard, and we experience a down when we are rejected by whatever it is.
在哈佛得到终身职位，或考入哈佛后，我们的幸福感上升，当我们遭到拒绝时，经历下行
But then very quickly we go back up to our base level of wellbeing.
但很快我们又恢复到幸福感的基准线上
And most of our life looks like this around this straight base level. It's very difficult to get an upward trajectory.
人生的多数时候，幸福感都是在基准线上下波动，获得上升抛物线很难
It's possible through coping for example, but it's difficult.
通过去面对可能做到，但很难
