Chapter 3 Enjoyment and the Quality of Life 享受和生活質(zhì)量
Pleasure and enjoyment
愉悅和享受
The elements of enjoyment
享受的要素
The autotelic experience
自動(dòng)體驗(yàn)
說(shuō)在前面：這一小節(jié)內(nèi)容有點(diǎn)長(zhǎng)澄暮，有41頁(yè)币砂，兩個(gè)小時(shí)之內(nèi)完全看不完刃永，我只截取了一些重點(diǎn)段落蹋岩。這小節(jié)的核心內(nèi)容是享受的八個(gè)元素民轴。
01
The first surprise we encountered in our study was how similarly very different activities were described when they were going especially well.
我們?cè)谘芯恐杏龅降牡谝粋€(gè)意外是，當(dāng)活動(dòng)進(jìn)展得特別順利時(shí)潮售，對(duì)這些非常不同的活動(dòng)的體驗(yàn)是多么相似。
02
The second surprise was that, regardless of culture, stage of modernization, social class, age, or gender, the respondents described enjoyment in very much the same way.
第二個(gè)令人驚訝的是胳赌，無(wú)論文化、現(xiàn)代化階段匙隔、社會(huì)階層疑苫、年齡或性別，受訪者對(duì)享受的描述都大同小異纷责。
03
As our studies have suggested, the phenomenology of enjoyment has eight major components. When people reflect on how it feels when their experience is most positive, they mention at least one, and often all, of the following.
正如我們的研究所表明的捍掺，享受現(xiàn)象學(xué)有八個(gè)主要組成部分。當(dāng)人們反思他們的經(jīng)歷最積極時(shí)的感受時(shí)再膳，他們會(huì)提到至少一個(gè)挺勿，通常是以下所有的事情。
First, the experience usually occurs when we confront tasks we have a chance of completing.
首先喂柒，這種經(jīng)歷通常發(fā)生在我們面對(duì)任務(wù)時(shí)不瓶，知道我們有機(jī)會(huì)去完成它。
Second, we must be able to concentrate on what we are doing.
第二灾杰，我們必須能夠集中精力做我們正在做的事情蚊丐。
Third and fourth, the concentration is usually possible because the task undertaken has clear goals and provides immediate feedback.
第三和第四，集中注意力通常是可能的吭露，因?yàn)樗袚?dān)的任務(wù)有明確的目標(biāo)吠撮，并能提供即時(shí)反饋尊惰。
Fifth, one acts with a deep but effortless involvement that removes from awareness the worries and frustrations of everyday life.
第五讲竿，當(dāng)一個(gè)人的行為有著深度參與感但又感覺(jué)不到費(fèi)力，這從意識(shí)中消除了日常生活中的煩惱和挫折弄屡。
Sixth, enjoyable experiences allow people to exercise a sense of control over their actions.
第六题禀，愉快的經(jīng)歷讓人們對(duì)自己的行為有一種控制感。
Seventh, concern for the self disappears, yet paradoxically the sense of self emerges stronger after the flow experience is over.
第七膀捷，對(duì)自我的關(guān)注消失了迈嘹，但自相矛盾的是，自我意識(shí)在心流體驗(yàn)結(jié)束后變得更強(qiáng)。
Finally, the sense of the duration of time is altered; hours pass by in minutes, and minutes can stretch out to seem like hours.
最后秀仲，時(shí)間的持續(xù)意義被改變了融痛；小時(shí)以分鐘為單位流逝，分鐘可以延伸成小時(shí)神僵。
The combination of all these elements causes a sense of deep enjoyment that is so rewarding people feel that expending a great deal of energy is worthwhile simply to be able to feel it.
所有這些因素的結(jié)合都會(huì)讓人產(chǎn)生一種深深的享受感雁刷，這種享受是如此值得人們?nèi)ジ惺埽灾劣诨ㄙM(fèi)大量的精力僅僅是為了能夠感受到它是值得的保礼。
A Challenging Activity That Requires Skills
需要技能并具有挑戰(zhàn)性的活動(dòng)
It is important to clarify at the outset that an “activity” need not be active in the physical sense, and the “skill” necessary to engage in it need not be a physical skill. For instance, one of the most frequently mentioned enjoyable activities the world over is reading.
必須在一開(kāi)始就澄清沛励，一項(xiàng)“活動(dòng)”不必在物理意義上是活動(dòng)的，從事這項(xiàng)活動(dòng)所必需的“技能”也不必是一項(xiàng)物理技能炮障。例如目派，世界上最常提到的令人愉快的活動(dòng)之一是閱讀。
Another universally enjoyable activity is being with other people.
另一個(gè)普遍享受的活動(dòng)是和別人在一起胁赢。
Any activity contains a bundle of opportunities for action, or “challenges,” that require appropriate skills to realize. For those who don’t have the right skills, the activity is not challenging; it is simply meaningless.
任何活動(dòng)都包含一系列行動(dòng)的機(jī)會(huì)企蹭，或“挑戰(zhàn)”，需要具備適當(dāng)?shù)募寄懿拍軐?shí)現(xiàn)徘键。對(duì)于那些沒(méi)有正確技能的人來(lái)說(shuō)练对，這項(xiàng)活動(dòng)并不具有挑戰(zhàn)性；它只是毫無(wú)意義吹害。
One simple way to find challenges is to enter a competitive situation.
找到挑戰(zhàn)的一個(gè)簡(jiǎn)單方法是進(jìn)入一個(gè)競(jìng)爭(zhēng)環(huán)境螟凭。
Competition is enjoyable only when it is a means to perfect one’s skills; when it becomes an end in itself, it ceases to be fun.
只有當(dāng)競(jìng)爭(zhēng)是完善自己技能的一種手段時(shí)，競(jìng)爭(zhēng)才是愉快的它呀；當(dāng)競(jìng)爭(zhēng)本身成為目的時(shí)螺男，競(jìng)爭(zhēng)就不再是樂(lè)趣了。
The Merging of Action and Awareness
知行合一
When all a person’s relevant skills are needed to cope with the challenges of a situation, that person’s attention is completely absorbed by the activity. There is no excess psychic energy left over to process any information but what the activity offers. All the attention is concentrated on the relevant stimuli.
當(dāng)一個(gè)人需要所有的相關(guān)技能來(lái)應(yīng)對(duì)一種情況的挑戰(zhàn)時(shí)纵穿，這個(gè)人的注意力完全被這種活動(dòng)所吸引下隧，除了活動(dòng)提供的信息外，沒(méi)有多余的精神能量來(lái)處理任何信息谓媒，所有的注意力都集中在相關(guān)的刺激上淆院。
As a result, one of the most universal and distinctive features of optimal experience takes place: people become so involved in what they are doing that the activity becomes spontaneous, almost automatic; they stop being aware of themselves as separate from the actions they are performing.
因此，最佳體驗(yàn)的一個(gè)最普遍和最顯著的特征發(fā)生了：人們變得如此專(zhuān)注于他們正在做的事情句惯，以至于活動(dòng)變得自發(fā)的土辩，幾乎是自動(dòng)的；他們不再意識(shí)到自己與他們正在執(zhí)行的行動(dòng)是分離的抢野。
Clear Goals and Feedback
清晰的目標(biāo)和反饋
The reason it is possible to achieve such complete involvement in a flow experience is that goals are usually clear, and feedback immediate.
在心流體驗(yàn)中實(shí)現(xiàn)這種完全參與的原因是拷淘，目標(biāo)通常是明確的，并且反饋是即時(shí)的指孤。
Of course, if one chooses a trivial goal, success in it does not provide enjoyment. If I set as my goal to remain alive while sitting on the living-room sofa, I also could spend days knowing that I was achieving it, just as the rock climber does. But this realization would not make me particularly happy, whereas the climber’s knowledge brings exhilaration to his dangerous ascent.
當(dāng)然启涯，如果一個(gè)人選擇了一個(gè)微不足道的目標(biāo)贬堵，成功并不能帶來(lái)快樂(lè)。如果我的目標(biāo)是坐在客廳的沙發(fā)上活著结洼，我也可以像攀巖者一樣黎做，花上好幾天的時(shí)間來(lái)知道自己正在實(shí)現(xiàn)這一目標(biāo)。但這實(shí)現(xiàn)并不能讓我特別高興松忍，而登山者的經(jīng)歷給他危險(xiǎn)的攀登帶來(lái)了興奮引几。
Certain activities require a very long time to accomplish, yet the components of goals and feedback are still extremely important to them.
某些活動(dòng)需要很長(zhǎng)的時(shí)間才能完成，但目標(biāo)和反饋的組成部分對(duì)它們?nèi)匀环浅Ｖ匾?br>
The goals of an activity are not always as clear as those of tennis, and the feedback is often more ambiguous than the simple “I am not falling” information processed by the climber.
一項(xiàng)活動(dòng)的目標(biāo)并不總是像網(wǎng)球那樣明確挽铁，而且反饋往往比登山者處理的簡(jiǎn)單的“我沒(méi)有摔倒”信息更模糊伟桅。
Almost any kind of feedback can be enjoyable, provided it is logically related to a goal in which one has invested psychic energy. If I were to set myself up to balance a walking stick on my nose, then the sight of the stick wobbling upright above my face would provide a brief enjoyable interlude. But each of us is temperamentally sensitive to a certain range of information that
幾乎任何一種反饋都是令人愉快的，邏輯上能夠成立是只要這種反饋與一個(gè)人投入精神能量的目標(biāo)相關(guān)叽掘。
Concentration on the Task at Hand
專(zhuān)注當(dāng)下
One of the most frequently mentioned dimensions of the flow experience is that, while it lasts, one is able to forget all the unpleasant aspects of life. This feature of flow is an important by-product of the fact that enjoyable activities require a complete focusing of attention on the task at hand—thus leaving no room in the mind for irrelevant information.
流動(dòng)體驗(yàn)中最常被提及的一個(gè)維度是楣铁，當(dāng)它持續(xù)的時(shí)候，人們能夠忘記生活中所有不愉快的方面更扁。這種流動(dòng)的特征是一個(gè)重要的副產(chǎn)品盖腕，因?yàn)橛淇斓幕顒?dòng)需要將注意力完全集中在手頭的任務(wù)上，這樣就不會(huì)在頭腦中留下不相關(guān)信息的空間浓镜。
The Paradox of Control
控制的悖論
Enjoyment often occurs in games, sports, and other leisure activities that are distinct from ordinary life, where any number of bad things can happen.?
享受常常發(fā)生在比賽溃列、運(yùn)動(dòng)和其他與普通生活不同的休閑活動(dòng)中，在這些活動(dòng)中可能會(huì)發(fā)生許多壞事膛薛。
Here is how a dancer expresses this dimension of the flow experience: “A strong relaxation and calmness comes over me. I have no worries of failure. What a powerful and warm feeling it is! I want to expand, to hug the world. I feel enormous power to effect something of grace and beauty.” And a chess player: “…I have a general feeling of well-being, and that I am in complete control of my world.
下面是一個(gè)舞者如何表達(dá)這種心流體驗(yàn)的維度：“一種強(qiáng)烈的放松和平靜籠罩著我听隐，我不擔(dān)心失敗，這是多么強(qiáng)烈和溫暖的感覺(jué)昂遄摹雅任！我想去拓寬視角，去擁抱世界咨跌。我感到有巨大的力量去創(chuàng)造優(yōu)雅和美麗的東西沪么。”一位棋手說(shuō)：“……我有一種普遍的幸福感锌半，我完全掌控著我的世界禽车。
What these respondents are actually describing is the possibility, rather than the actuality, of control.
這些受訪者實(shí)際上描述的是控制的可能性，而不是現(xiàn)實(shí)刊殉。
The important thing to realize here is that activities that produce flow experiences, even the seemingly most risky ones, are so constructed as to allow the practitioner to develop sufficient skills to reduce the margin of error to as close to zero as possible.
需要意識(shí)到重點(diǎn)是殉摔，需要去創(chuàng)造心流體驗(yàn)的活動(dòng)，即使是看起來(lái)最危險(xiǎn)的活動(dòng)冗澈，都是為了讓行動(dòng)者發(fā)展和提升技能钦勘，將錯(cuò)誤的邊際盡可能減少到接近零陋葡。
The Loss of Self-Consciousness
自我的失去
In the words of a famous long-distance ocean cruiser: “So one forgets oneself, one forgets everything, seeing only the play of the boat with the sea, the play of the sea around the boat, leaving aside everything not essential to that game….
用一位著名的遠(yuǎn)洋巡洋艦的話說(shuō)：“所以一個(gè)人忘記了自己亚亲，忘記了一切，只看到了船和海的游戲，船周?chē)暮５挠螒虬乒椋查_(kāi)一切對(duì)那游戲不重要的東西…肛响。
But in flow there is no room for self-scrutiny. Because enjoyable activities have clear goals, stable rules, and challenges well matched to skills, there is little opportunity for the self to be threatened.
但在流動(dòng)中沒(méi)有自我審查的余地。因?yàn)橛淇斓幕顒?dòng)有明確的目標(biāo)惜索、穩(wěn)定的規(guī)則和與技能很好匹配的挑戰(zhàn)特笋，所以很少有機(jī)會(huì)讓自己受到威脅。
The absence of the self from consciousness does not mean that a person in flow has given up the control of his psychic energy, or that she is unaware of what happens in her body or in her mind. In fact the opposite is usually true.
沒(méi)有意識(shí)的自我并不意味著一個(gè)流動(dòng)中的人已經(jīng)放棄了對(duì)他的精神能量的控制巾兆，或者她不知道在她的身體或在她的頭腦中發(fā)生了什么猎物。事實(shí)上恰恰相反。
So loss of self-consciousness does not involve a loss of self, and certainly not a loss of consciousness, but rather, only a loss of consciousness of the self.
因此角塑，失去自我意識(shí)并不意味著失去自我蔫磨，當(dāng)然也不是失去意識(shí)，而只是失去自我意識(shí)圃伶。
But afterward, when the activity is over and self-consciousness has a chance to resume, the self that the person reflects upon is not the same self that existed before the flow experience: it is now enriched by new skills and fresh achievements.
但之后堤如，當(dāng)活動(dòng)結(jié)束，自我意識(shí)有機(jī)會(huì)恢復(fù)時(shí)窒朋，人們所反思的自我就不再是流動(dòng)體驗(yàn)之前的自我了：現(xiàn)在它被新的技能和新的成就所豐富搀罢。
The Transformation of Time
時(shí)間轉(zhuǎn)化
It is not clear whether this dimension of flow is just an epiphenomenon—a by-product of the intense concentration required for the activity at hand—or whether it is something that contributes in its own right to the positive quality of the experience. Although it seems likely that losing track of the clock is not one of the major elements of enjoyment, freedom from the tyranny of time does add to the exhilaration we feel during a state of complete involvement.
目前尚不清楚，心流體驗(yàn)中的這一維度是否只是一種附屬品侥猩，即當(dāng)下活動(dòng)所需的高度集中的副產(chǎn)品榔至，或者它本身是否有助于體驗(yàn)的積極質(zhì)量。雖然忘了時(shí)間流逝似乎不是享受的主要因素之一欺劳，但擺脫時(shí)間的暴政確實(shí)增加了我們?cè)谕耆珔⑴c狀態(tài)下的興奮感洛退。
