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什么是心流？

心流概念的提出者米哈里·契克森米哈賴(lài)特別強(qiáng)調(diào)「心流不是雞湯，而是讓你保持專(zhuān)注、高效、幸福感翻倍的科學(xué)?！?/strong>

心流是一種狀態(tài)，你的精神力完全投注時(shí)，視覺(jué)、聽(tīng)覺(jué)和嗅覺(jué)都會(huì)變得格外敏銳，思維會(huì)清晰有序，內(nèi)心會(huì)充滿(mǎn)著高度的興奮感和充實(shí)感。

2021年10月20日，積極心理學(xué)奠基人，被稱(chēng)為“心流之父”的創(chuàng)造力大師、匈牙利籍心理學(xué)家米哈里·契克森米哈賴(lài)（Mihaly Csikszentmihalyi 1934-2021）去世，享年87歲。

米哈里是“心流”理論的提出者，曾出版包括《創(chuàng)造力》、《心流》和《自我的進(jìn)化》等暢銷(xiāo)書(shū)，對(duì)積極心理學(xué)的發(fā)展產(chǎn)生了重大影響。其中《心流》自1990年出版以來(lái)，被翻譯成30余種文字，影響了全球千萬(wàn)研究者和讀者。前美國(guó)心理學(xué)會(huì)主席馬丁·塞利格曼譽(yù)之為“積極心理學(xué)的世界級(jí)領(lǐng)導(dǎo)人物。”

So I've been invited to talk about flow. 1st I want to describe to you what flow is essentially flow is a psychological state of mind where your ego completely disappears and you enter a highly productive workflow.Time seems to pass really quick and you get this amazing feeling that you're accomplishing so much some.

我曾被邀請(qǐng)談一談對(duì)心流的看法。首先我想向你描述一下心流的本質(zhì)是什么心流是一種心理狀態(tài)，在這種狀態(tài)下，你的自我完全消失，你會(huì)進(jìn)入一個(gè)更高效的工作流程。時(shí)間看起來(lái)過(guò)的很快，并且你會(huì)有這種驚奇的感覺(jué)，你正在完成這么多事情。

People report working 12 to 15h a day and some even say they forget to eat or go to the bathroom. Anyway,there are some giant positive effects of entering flow to being increased happiness and increased productivity.

人們報(bào)告說(shuō)每天要工作12到15個(gè)小時(shí)，有些人甚至說(shuō)他們忘了吃飯或上廁所?？傊?，心流狀態(tài)的進(jìn)入有一些巨大的積極效果會(huì)增加幸福感和加強(qiáng)生產(chǎn)力。

So I'm here to teach you how to inter flow on your own. Another great benefit of entering flow is a satisfaction reported among those studied they seem to have a clear feeling of their purpose being fulfilled. Basically this is one of the highest versions of intrinsic rewards.

因此，我在這里教你如何自己進(jìn)行心流。進(jìn)入心流的另一大好處在于被研究者中，他們似乎清楚地感覺(jué)到他們的目標(biāo)得到了實(shí)現(xiàn)?；旧?，這就是內(nèi)在自我的的最高等級(jí)的獎(jiǎng)勵(lì)。

While usually producing extrinsic rewards also the author of the book Mihaly csikszentmihalyi at interviewed a bunch of professionals who had this related feeling to try to find out what caused it. And see if it could be replicated from athletes to musicians to engineers. They kept saying things like,I just feel like I get a sense of absolute awareness and work seems so fun and super easy. After some analysis he found out some basic criteria that must be met to reach optimal experience in any task.

而通常會(huì)產(chǎn)生的外在獎(jiǎng)勵(lì)也是這本書(shū)的作者米哈里在采訪(fǎng)了一群有這種相關(guān)感覺(jué)的專(zhuān)業(yè)人士試圖找出了原因。并看看是否可以從運(yùn)動(dòng)員到音樂(lè)學(xué)家再到工程師身上復(fù)制下來(lái)。他們一直在說(shuō)，我只是覺(jué)得我有一種絕對(duì)的意識(shí)，工作似乎很有趣，且超級(jí)容易。經(jīng)過(guò)一些分析之后，他發(fā)現(xiàn)了在任何任務(wù)中一些基本標(biāo)準(zhǔn)是必須要滿(mǎn)足的，才能達(dá)到最佳的體驗(yàn)狀態(tài)。

Secondly I want to say that flow to me at least isn't this on or off binary switch. It's more of a dimmer switch. When you get all the variables just right,it feels amazing. Now let's move on to the variables needed to inter flow.

其次我想說(shuō)的是，至少對(duì)我來(lái)說(shuō)，心流并不是這種開(kāi)啟或是關(guān)閉的二進(jìn)制開(kāi)關(guān)。它更像是一個(gè)調(diào)光開(kāi)關(guān)。當(dāng)你把所有變量都弄得恰到好處的時(shí)候，這種感覺(jué)很奇妙?，F(xiàn)在讓我們討論心流所需的變量。

The 1st is that any task you do must have a sense of initial quick feedback. For this reason programming is a great field where many professionals experience flow. A quick change in the source code and suddenly the whole thing is working, not usually but you get the idea quick feedback. The 2nd is that the task must have long term feedback. Something like seeing that fully functioning web page or new video game launched at market is the long term feedback and also is basically a goal for the individual.

第一，你所做的任何事情都必須有一個(gè)初步的快速反饋。因此，編程成為一個(gè)偉大的領(lǐng)域，許多專(zhuān)業(yè)人員的經(jīng)驗(yàn)交流。在源代碼快速變換的同時(shí)，整個(gè)事情都在很好的運(yùn)行，雖然并不常見(jiàn)，但是得到了想法的快速反饋。第二就是任務(wù)必須有一個(gè)長(zhǎng)期的反饋，諸如看到的全面運(yùn)作的網(wǎng)頁(yè)或在市場(chǎng)上推出的新視頻游戲都是長(zhǎng)期反饋了，而且基本上都是個(gè)人目標(biāo)。

The author of flow notice that all of the studied individuals had a goal to work for. Something that gave them a purpose further work. See flow is pretty amazing because it helps us in our sense of purpose or rather gives our mind the tools and proper mindset to get closer to fulfilling our purposes. Progress is also in this criteria. You must be able to measure your progress over time to understand that you're actually improving which will fuel your work ethic even more so.

心流的作者注意到，所有被研究的人都有一個(gè)目標(biāo)，即為某件事工作。這給了他們一個(gè)進(jìn)一步工作的目的。看到心流是相當(dāng)驚人的，因?yàn)樗兄谖覀兊哪康母?，或者是說(shuō)給我們頭腦提供工具和適當(dāng)?shù)乃枷?，以接近?shí)現(xiàn)我們的目的。進(jìn)展也在這個(gè)標(biāo)準(zhǔn)之中。你必須能夠衡量你在一段時(shí)間內(nèi)的進(jìn)展以了解你確實(shí)在進(jìn)步，這將更加激發(fā)你的工作熱情。

The first and 2nd requirements are short and long term feedback and the third criteria for entering flow is that the challenge a task offers must be slightly out of reach for the individual. In other words,it has to be easy enough to not be seen as a super difficult challenge. But it also has to be difficult enough,so that it's not completely boring. This is where programmers get hooked for me.

第一個(gè)和第二個(gè)要求是短期和長(zhǎng)期的反饋和進(jìn)入心流的第三個(gè)標(biāo)準(zhǔn)就是一項(xiàng)任務(wù)所提供的挑戰(zhàn)，必須是個(gè)人所不能達(dá)到的。換句話(huà)說(shuō)，他必須足夠容易，不被視為一個(gè)超級(jí)困難的挑戰(zhàn)。但他必須足夠苦難，這樣他就不會(huì)完全無(wú)聊。這就是我對(duì)程序員迷戀的地方。

I remember spending hours literally days working on this game website the idea was that all of the game websites in my high school were blocked. So I was going to code a version that didn't get blocked. It included lots of java script php. And eventually I got it to work,but the whole time I was in the flow state of mind it was amazing.

我記得我花費(fèi)了數(shù)小時(shí)甚至是幾天在這個(gè)游戲網(wǎng)站上，我的想法是，我高中的所有游戲網(wǎng)站都被封鎖了。所以我打算編寫(xiě)一個(gè)不被封鎖的版本。它其中包括大量的java和php語(yǔ)言。最終，我還是讓他運(yùn)行了起來(lái)，但整個(gè)過(guò)程，我都處于思維流動(dòng)的狀態(tài)，這很令人驚訝。

I knew I could eventually figure it out.And I wasn't going to give up until it worked, because every hour or so I'd make a new breakthrough.Learn something new and put it to use and it had all three of these previous requirements.

我知道我最終能解決這個(gè)問(wèn)題。在它成功之前我不會(huì)放棄，因?yàn)槊扛粢粋€(gè)小時(shí)我就會(huì)有一個(gè)新的突破。學(xué)到一些新的東西，并把它用起來(lái)，而這種狀態(tài)也具備之前所說(shuō)的三個(gè)要求。

I could see improvement each day.I had short and long term feedback on the website, and it was challenging enough that it wasn't boring ,but it wasn't enough to scare me from trying. But here's when flow wore off though, eventually I got it to work. Some of my friends used it, and then there was no more improvement. It worked where could I go from there. The goal had been achieved so the flow wore off.

我可以看到每天都有進(jìn)步。我在網(wǎng)站上有短期和長(zhǎng)期的反饋，他有足夠的挑戰(zhàn)性，不會(huì)讓人感到無(wú)聊，這還不足以嚇到我，讓我不敢嘗試。當(dāng)心流消失的時(shí)候，最終，我也把這份工作完成了。我的一些朋友也運(yùn)用過(guò)心流，但是最終卻沒(méi)有任何改善。它其實(shí)是有效的，我就是從這里開(kāi)始的。當(dāng)目標(biāo)已經(jīng)實(shí)現(xiàn)的時(shí)候，心流自然就會(huì)消失。

Now I'm achieving flow making videos about psychology and different book reviews on my channel,and making a pretty good living from it. Actually I highly advise you to reverse engineer your work, and be more self aware about your experiences, and aim them to be more productive with this amazing mind tool.

現(xiàn)在我在制作關(guān)于心理學(xué)和不同書(shū)評(píng)的視頻在我的頻道上，并且從中獲得了相當(dāng)不錯(cuò)的收入。事實(shí)上，我強(qiáng)烈建議你對(duì)你的工作進(jìn)行逆向工程，對(duì)你的經(jīng)驗(yàn)有更多的自我意識(shí)并將其作為目標(biāo)，用這個(gè)神奇的思維工具提高生產(chǎn)力。

Another thing that will increase your changes of flow is to reduce distraction. Respectively once you achieve a high state of flow,all distractions will seem to disappear,including the urge to release your bladder or fill your stomach which strangely demolishes maslow's hierarchy of needs,which says that each need must be met for a higher need to be a motivating factor. But that's a talk for another video.

另一件會(huì)增加你思維流動(dòng)變化的是減少分心。一旦你的思緒達(dá)到高水平狀態(tài)時(shí)，所有的分心似乎都會(huì)消失，包括釋放膀胱的沖動(dòng)或是填充你的胃的沖動(dòng)，真很奇怪地違背了馬斯洛的需求層次理論，即每個(gè)需求必須得到滿(mǎn)足，才能使更高的需求成為激勵(lì)因素。但這是另一個(gè)視頻談話(huà)的內(nèi)容。

A personality trait of curiosity will also increase your overall chance of entering flow, as well as high levels of grit and persistence and low levels of selfishness.

好奇心的個(gè)性特征也會(huì)增加你進(jìn)入心流狀態(tài)的機(jī)會(huì)，同時(shí)也會(huì)提高自身的勇氣和堅(jiān)持程度，以及降低自私的水平。

Don't let these bottleneck you though. As these are just theories and there's still a ton. We don't know about the human brain. The implications of this psychological awesomeness rang from cubicle work to create a design to military use,including gaming and marksmanship. And apparently according to Wikipedia spirituality.

但是不要讓這些問(wèn)題成為你的瓶頸。這些只是理論而已，類(lèi)似的還有很多。我們不了解人類(lèi)的大腦。心理上的巨大影響包括從隔間工作到創(chuàng)造設(shè)計(jì)再到軍事用途，包括游戲和設(shè)計(jì)。顯然，根據(jù)維基百科，精神上的影響是巨大的。

Now that you have an idea of how to get to flow. You should know that not every activity or task can be flow producing. For example, you cannot achieve continual approve on something like flipping a coin. What you can do though is get creative about it,make it more challenging. Flip a coin upside down, go and flip a coin underwater,flip the world's largest coin. These are obviously strange examples,but they symbolize what you should do when something.

現(xiàn)在你已經(jīng)知道了如何進(jìn)入心流的方法了。你應(yīng)該知道，并非每項(xiàng)活動(dòng)或任務(wù)都能產(chǎn)生心流。舉個(gè)例子，你不可能實(shí)現(xiàn)持續(xù)維持這一狀態(tài)就像扔硬幣一樣。但你可以做到的是發(fā)揮創(chuàng)意，讓它更具挑戰(zhàn)性。把硬幣倒過(guò)來(lái)，在水下扔硬幣，就能扔出世界上最大的硬幣。這些顯然是很奇怪的例子，但它們象征著當(dāng)有事情發(fā)生時(shí)你應(yīng)該做些什么。

Your love starts to get a bit boring and you're itching for that new love again. There's some more topics in the book like where your attention goes and other interesting things. But I think those would require a separate video. Anyways I want to thank Brandon for letting me have this opportunity of a collaboration

你的愛(ài)情變得有點(diǎn)無(wú)聊時(shí)，你渴望再次獲得新的愛(ài)情。書(shū)中還有一些話(huà)題比如你的注意力去向和其他有趣的事情。但我認(rèn)為這些需要單獨(dú)的視頻來(lái)講?？傊?，我很感謝有這個(gè)合作展示的機(jī)會(huì)。

你想要體驗(yàn)心流的感覺(jué)嗎？