哈佛大学公开课《Positive Psychology 1504》学习笔记 － Goal Setting

1 Goal setting theory and practice

1. People who set goals generally, controlling from other factors, are more successful, whether it's in business, whether it's in other personal lives. Goals matter. They don't just matter though for the "hard currency". They also matter for the "ultimate
currency"- the currency of happiness.

1.1 Goals and Performance

1.1.1 Notes

2. Quite simply, people who set goals are generally, controlling for other things, more successful.

3. One of the main reasons is because what goals do is they focus us Very often, we are all over the place; we are not sure where we are going. And if we don't know where we are going, we are unlikely to get there .And the focus gets us directed. It brings
forth resources- external and internal resources- that are necessary to get there.

4. Also, goals contribute to performance and well-being because they strengthen our resilience. Those kids who were successful, despite difficult external circumstances, was the fact that they were resilient, and one of the distinguishing characteristics
was they set goals for themselves. They were future-oriented. Not only thinking about the past, being "learned helpless"- learning to be helpless, but focusing on the future.

5. When we have the what for, every how becomes possible. And we are much more likely to overcome difficulties and hardships, if we have a goal, a mission, something that we care about, something that we want to attain. What we are doing with goals with
declaring that we believe we are going to get something.

6. Setting goals makes it more likely to come true. Because our mind does not like when the reason inconsistency between what is inside and what is outside. It wants there to be match. And if I believe in a goal and I declare a goal, the outside is likely
to match that.

7. The other thing that's at work here is the power of the word: words create worlds. Words have power. They have meaning, especially when the words are meaningful to us when the goals that we declare are meaningful to us, they are much more likely to come
true.

8. The connection between concept and conceive is also real. It creates an image in our mind and the mind doesn't know the difference between the imaginary and the real. And the mind wants consistency- that is what goals do. They help us create consistency.

1.1.2 Reflection

有了目标，自己知道自己想要什么，该往哪个方向走，该付出怎样的努力，这样更容易成功，生活也更加充实，心情也会更加愉悦。

目标可以有长远的（比如人生目标），也有年度的，还有短期的（比如一周或一天想要做的事情）。知道自己想要什么很重要，不管是长期的、中期还是短期的。

1.2 Goals and Happiness

1.2.1 Notes

9. What does lead to happiness? Understanding the proper role of goals. And understanding that it's not the attaining of a goal that leads to happiness, but the having of a goal that leads to happiness.

10. We need that goal- this outcome, this future orientation, so that we can enjoy the present more. The goals liberate us to enjoy the here and now.

11. The key is to learn, to enjoy the process. And one of the roles of the goals is to liberate us so that we can enjoy the process.

12. Again, happiness is not contingent on our status or the state of our bank account. It's contingent on our state of mind, of how we interpret our reality, of on what we choose to focus on And to be happier is the present that matters much more.

13. Having that commitment that matters. So if you chose certain path and now you regret it, remember, it really doesn't matter. You can be as happy in both paths as long as you are committed. Because when we are committed, that's when we can enjoy the journey.

1.2.2 Reflection

我们在乎目标的结果，但同时也要懂得去享受为目标而努力的过程。如果只是想着实现某个目标，而失去了享受当下的心情，即使当目标实现了，也很可能会不快乐。任何事情，不管结果如何，投入地做，享受做的过程，这本身就是一种成功了。当然，我们做事情都想要成功，否则就很难感觉到成功所带来的快乐。

1.3 Self-Concordant Goals

1.3.1 Notes

14. Identify the things that you can do. And then out of those, identify the things that you want to do. And list them down. Make a list- long or short, whatever it is. Now out of the things you want to do, identify those things that you really want to do.
And then look at them, and out of those things, identify those that you really really want to do and then do them.

15. I think it's such an important component of happiness, is spirituality. Now the dictionary definition of spirituality is- one of the definitions is the real sense of significance of something. So if I see something as significant, as important, as meaningful,
I'm having a spiritual experience engaging in it.

16. So what is significant to me? What is important to me? And the thing to keep in mind is that it doesn't matter what I choose, what direction I go in. If I choose something that is self-concordant, that is aligned with my personal goals and mission, I
will lead a spiritual life.

17. Sometimes we need to delay gratification. The danger is that we enter this delayed gratification state for our entire lives. And that is what we need to be aware of.

18. The life is too short to do what you have to do, but long enough to do what you want to do. Seize the day, do what you want.

19. Setting self-concordant goals can potentially make us happier. When we’re pursing something we care about, it’s more likely to reinforce our enjoyment of the journey.

20. Having self-concordant goals resolve internal conflicts, it help us to deal with anxiety, with uncertainty, with existential questions – What am I about? What am I doing? Why am I here? Self-concordant goal can do away with depression, We’re focus on
the things really really what to do.

21. Self-concordant goals increase the likelihood of success. We’re more motivated, we’re more likely to work hard, we’re pursing the passion on doing something.

22. Do it better with pleasure. We do do it better with pleasure if we pursue our passions.

23. Self-concordant goals have a positive effect on other areas in your life. Even though they’re not related at all. Because overall, you’re more motivated, you’re more excited, you’re more interested, and you enjoy your life as a whole more in positive
emotions have a trickle effect.

24. Choosing to do things what we really want to do has also health benefits. Too easy is not necessarily good.

25. The freedom to choose contributes to happiness.

1.3.2 Reflection

在自己可以做的事情中，挑出自己最想做的事情并且努力去做，这样会比较容易成功，也会容易快乐，因为是自己想做的，所以会很有动力，也很有激情，还很开心。

人生那么短暂，为什么不将精力放在自己喜欢的事情上面呢？

1.4 Values in action

1.4.1 Notes

26. If we have a self-concordant end and a self-concordant journey, this is what happiness is. Both present benefit (journey), as well as future benefit (outcome).

27. When self-concordant goals and values in action go together, we’re more likely to experience a complete experience of happiness, of fulfilment.

28. As yourself when do I feel the most myself? What’s the real me?

29. Applying the VIA - Building capacity, identifying the character strengths and then pursing them.

A. Identify your character strengths

- Take the online test (www.viastrengths.org)

- From the top 10, choose the 5 that best fulfill the “Strengths Criteria”

B. Choose one character strengths and for the following week use the strength in a new way every day.

C. Each night, briefly describe how you used your strength in a new way today and how you intend to use the strength in a new way tomorrow.

D. After that, choose another character in your top 5 character strengths and pursing them.

30. Appling VIA – For problem solving

A. Identify your character strengths

B. Identify a problem with which you are dealing

C. How can you apply your character strengths to solving the problem?

31. What’s your fate? What’s your calling? What’s your destiny? Just listen to the voice that suggests your vocation. Just listen to the call that guides you to the calling. The most noble thing is to listen to that inner voice. Because when we purse our
passion, when we purse a self-concordant goal and self-concordant journey, that’s when we come alive, and that’s also when we make the world a better place.

32. If you want the world to be a better place, begin with yourself.

33. Instead of focusing on what we can ‘live with,’ we should be thinking about what we can’t live without.

1.4.2 Reflection

如果我们所追求的目标的结果以及这个所追求的过程本身，都是我们想要的，我们会更容易感受到完整的快乐和成就感。Both present benefit (journey), as well as future benefit (outcome).

而认识真实的自己，认清自己潜在的人格力量，并且追求自己内心所想要的，会让自己变得更加有激情、动力，眼中看到的事情也会变得更加美好。

1.5 Tips about setting goals

1.5.1 Notes

34. First, write the goals down. Writing them down is making a commitment, much more the commitment than just saying them even.

35. Second, set lifelines. Dates by which we hope to achieve those goals.

36. Make them specific. Specific lifelines as well as specific project. For example, I’m going to increase sales 5% by December 31, 2008.

37. People have goals and then did not achieve these goals, or achieve these goals and did not set new goals, they felt enervated, and very often uninspired.

38. Have a long term goal, and then break it down to short term goal or medium term goal. And them make plans and them create rituals based on these plans.

39. Step by step, breaking down achievement. Much more likely to believe that’s possible, and consequently much more likely to actually get there.

1.5.2 Reflection

当制定目标时，先将目标写下来，给目标设定实现的时间，并且将目标具体化，制定实施的计划。如果是比较大的目标，将它细化成中期或短期目标，并制定实施的计划，逐步完成。

2 Dealing with stress

2.1 Ritualizing Work and Recovery

2.1.1 Notes

When dealing with stress, what we need to do is take time out.

40. The cost of stress:

A. Psychological health

B. Physical health

C. Reduced productivity and creativity

41. To be successful and lead a healthy and happy life:

A. Set rituals for ourselves.

B. Set rituals for both work and recovery.

42. Stress is actually not a problem, it’s good for us. The stress actually cultivated resilience, strength and helped us be happier in the long run.

43. The problem is lack of recovery. If we don’t take breaks, we will pay a price – on the physical level, we get injured, on the psychological level, we experience anxiety, ultimately, potentially depression. Stress is good if we also have recovery.

44. What we need to do is change our perception of our day from being marathon runners to being sprinters, from going on and on to sprinting, recovery, sprinting, recovery.

45. Have 60 to 120 minutes, so around 90 minutes of sprint, work, concentrate, focus hard, go for it. And then after that, after your sprint, with as little distraction as possible, have 15 minutes or so of recovery.

46. When we have a day structured with sprint, recovery, sprint, recovery, what’s when we can sustain, when we have higher levels of energy, when we get the most done and when we are happiest.

47. The key of doing it is maintaining flexibility, as there’re some other things. For example, ten 90 minutes sessions a week. Another example, breaking down 45 minutes yoga sessions to three 15 minutes sessions.

48. The key is to attain multi-level of recovery. First recovery: on the micro level. E.g. 15 minutes meditation, one hour of gym, a lunch break. Middle: mezzo level recovery and that’s a good night sleep. A day off during the week. Evan god need a day off.
And finally, those vacations. Recreation leads to creation.

49. The other thing that happens when we’re constantly on the run is that we miss the beauty all round us and within us. We miss the real potential for happiness, for joy, for appreciation that surrounds us day in and day out. And that’s why we take things
for granted. Because we don’t take time to appreciate, to savor. The key is to introduce this natural recovery periods into our lives.

2.1.2 Reflection

压力并不是一件坏事，一定的压力在某种程度上会产生动力，促使进步和成功，但这个前提是注意劳逸结合，给压力一定的缓冲空间，否则就像橡皮条一样拉得太紧而崩掉。

工作效率或学习效率不是由时间堆积起来的，而是张弛有道的时间安排，一个非常好的工作方式是集中精神努力工作一小时，然后把工作完全放开去休息十分钟。这样的有紧有松会让事情事半功倍。

在努力工作或学习的同时，需要适当地放松，给自己充电。而充电的方式有专注工作一小时后的10分钟休息，工作半天后的午餐或晚餐，忙碌了一天之后的睡眠，工作了一周之后一天的休息，除此之外，还有每年2－3次的长假，比如回家或旅游。

不要因为一直忙碌而错过身边美好的风景，就像爬山的时候，如果是一口气爬到山顶，我们会筋疲力尽，上到山顶也没有了欣赏风景的心情。所以，我们除了努力往上爬时，还要偶尔间停下来歇一歇，欣赏一下远途的风景，然后再继续。但是，也不是说，走几步就歇一歇，否则永远无法到达山顶。

2.2 Focus

2.2.1 Notes

50. Focus on both work as well as recovery. Work hard and play hard, you’ll get much more done and much better.

51. First of all, in recovery, focus on recovery. If we have lunch, while at the same time on the phone, talking about business, in fact there would be more stress. If we have just lunch and focus on our eating and enjoy it, or just spend time with people
we love, that’s recovery.

52. In work, focus on work and reduce multi-tasks. Doing less – and when you do less, you get so much more done. Creativity goes up, productivity goes up, work satisfaction goes up. Because if we distracted at work by multi-tasks, there can’t be too much
of a good thing.

53. Really the key thing is not to do additional things, but to do less, or rather to identify the things that you really, really what to do with your life and do them.

54. Too much of a good thing. Quantify dose affect quality.

2.2.2 Reflection

休息的时候应该放下一切去放松，工作或学习的时候应该集中精神去工作或学习。在休息或休假的时候不要再想着工作的事情，而是好好地享受一个人的空间、和家人一起的时间、和恋人或朋友分享的时刻。而工作的时候，尽量避免干扰或太多任何并行，专心地一样做完再做一样。

一些小细节的改变：按事情的重要程度将每天或每周需要做的事情列出来，一次只做一件事情，做完一件再做一件。专心工作一小时，休息10分钟，在专心工作的这一个小时里，关掉即时通工具和邮件，每两小时收一次邮件和打开即时通，花半小时处理这些杂事。

2.3 Simplify

2.3.1 Notes

55. When to say no and when to say yes? By simply asking what I really, really want to do.

56. Simplifying – doing less, rather than doing more. The key though is to reach optimum levels of simplicity. Because we don’t want to simplify too much and go to the other extreme. If we do less, we’re certainly not productive, not creative, not happy.

57. Each person has his optimum level. And this is the high level of productivity, creativity and happiness.

58. What we’re about is sustainable growth, it means it want to grow, however, in a sustainable way. We take out of ourselves, we exert, we stress ourselves, and we replenish through recovery just enough, so this is just sustainable. Because if we don’t
replenish, that’s not sustainable, and then we begin to experience anxiety, depression, burn-out and so on.

2.3.2 Reflection

一次不要做太多的事情，因为每个人的精力和集中力都是有限的，太多事情会分散注意力，反而降低工作效率和容易产生焦虑。但是呢，也不是说，非常休闲地一点一点地做，这样同样会没有生产率，没有产出同样是沮丧的事情。关键是要找一个平衡点，不多不少刚刚好，可以让自己不断地进步同时也不至于筋疲力尽。当然，这样的一个平衡点比较难把握，只能是在实际中一点店地去摸索。

3 From material to happiness perception

3.1 Overcoming Procrastination

3.1.1 Notes

59. First, most important one, simple, easy to implement and it works, is “The 5 minutes take off” – Just do it. We first need to start acting, behaviour, then that will affect our attitude. Because once we start, we’re on a roll. Not through the heart,
not through the mind, it’s thought the action.

60. Reward yourself. Once you completed a goal or task or work hard for some time, do remember to reward yourself.

61. Go public. Tell people what you’re going to achieve, as once you public it, you had to start to work, no matter you like it or not.

62. The team approach. For most people, doing it with other people actually helps.

63. To write down – this is a commitment. Write down goals, divide and conquer. Break down the achievement. Make a list.

64. And finally, permission to recreate. What it means give yourself the permission to be human, give yourself the permission to procrastinate at times as well, give yourself permission to recovery. We’re not the machine.

3.1.2 Reflection

我们经常会拖拉，一些看似不紧急又不是十分重要的事情，经常会被放在一边，反正不着急，反正现在不做又不会怎样，那么放着又有什么关系呢？于是，等到有一天，这些不紧急又不重要的事情，有一天变成了紧急又重要的事情，自己也陷入了焦虑和压力之后。比如，有轻微的蛀牙的时候不去看医生，等到牙疼了才行动，但此时牙齿已经变坏了。又比如，旅行计划没有做好，机票很迟才定，路线没有研究，等到差不多要出行了，才发现自己没有准备好，于是，又陷入了一轮焦虑中。

怎样去解决？最实际又最有效的方式是制定一个计划，将要做的事情拆分成几件小小的tasks，在每个task旁边写上计划怎么做什么时候做（实际又可行的计划），然后采取行动一件一件去做。每做完一件小小的task，给自己一点点的鼓励，每做完一个计划，给自己相对大的奖励或假期。

3.2 From material perception to happiness perception

3.2.1 Notes

3.2.2 Reflection