書籍閱讀筆記 Ikigai: The Japanese Secret to a Long and Happy Life Might Just Help You Live a More Fulfilling Life
本文有大量英文墓阀，如果你有需要，我也很樂意翻譯成中文，我們一起討論汹忠。
寫于 May 4, 2020 @上海
Why Ikigai
大約兩年前學(xué)長分享了這個(gè)圖給我（不知道出處羡棵，如哪天有看到必定會(huì)補(bǔ)上）瓢喉。
筆記下兩年前（2018年）收到圖后的日記：
可能是很少感到被需要吧戚绕。也可能是自己以為的需要都太壯烈了鉴逞。那篇文章末尾也說“不要急约巷、多嘗試偎痛、要熱愛生活中的大小事物”，我以為我的好奇心足以支撐這些熱愛独郎，然而事實(shí)可能是否定的踩麦，或許我需要的是勇氣枚赡，是JL今年二月時(shí)，語重心長說的勇氣谓谦。
因?yàn)樽约旱那硬阶钃趿撕芏嗍虑槠冻龋芏嘞胂瘛．?dāng)然有時(shí)也必須承認(rèn)自己沒有想像中的好（有用）反粥，然而很多時(shí)候卢肃，我是不勇敢的，尤其在那些重大的決定上－反覆詢問他人才顿，似乎是想逃避掉做決定的責(zé)任莫湘，其實(shí)至目前為止也沒什么好后悔的，所以何必不勇敢呢娜膘？
那時(shí)其實(shí)不知道有相關(guān)書籍可以看逊脯，只覺得活著真的好難，達(dá)到這個(gè)中間目標(biāo)更是遙遠(yuǎn)竣贪。后來去年底跟翔散步的時(shí)候提到了“不知道要做什么”军洼，意外聊到了 Ikigai ，讓我再次想起這個(gè)圖演怎，然后幾周前看到 Instaread App 又分享了這本書匕争，真是個(gè)“該看這本書了”的大信號，馬上開始找書爷耀。
這次看的是外國人版本 （Ikigai: The Japanese Secret to a Long and Happy Life）甘桑，從外部觀察日本人達(dá)到 Ikigai（或者說 Longevity 長壽）的原因〈醵＃總共約兩百多頁跑杭，很容易閱讀，早上搭搭地鐵邊看意外很快就翻完了咆耿。有機(jī)會(huì)還是想看看另一個(gè)日本人版本 （IKIGAI?生之意義：每天早上醒來的理由德谅，那些微不足道的事物，就是IKIGAI）萨螺，應(yīng)該會(huì)更棒窄做。
閱讀當(dāng)中一直有兩個(gè)困惑：一、其實(shí)后來跟這個(gè)圖沒有什么強(qiáng)烈關(guān)系的感覺慰技；二椭盏、為什么要一直強(qiáng)調(diào)長壽這件事、以及這件事的重要性到底是什么（不過剛剛復(fù)制貼上書名的時(shí)候發(fā)現(xiàn)了確實(shí)有寫 Long 這個(gè)關(guān)鍵字哈哈哈哈哈吻商，my bad）掏颊。從三四年前開始，每年的目標(biāo)訂得基本上都只有最基本的一條：開心快樂就好——如果用 OKR 或 SMART 原則來看艾帐，真是一個(gè)不具體又難衡量的目標(biāo)乌叶，不過這就是我不斷的追求：希望達(dá)到一個(gè)“滿足舒適改化、隨心所欲”的狀態(tài)。近期的閱讀枉昏、生活、工作中揍鸟，重新理解到兄裂，這個(gè)狀態(tài)并不一定是外在能帶來的，也可以是內(nèi)在的意識與一天一天有目的的行動(dòng)阳藻。有一個(gè)說法是晰奖，并不是有了強(qiáng)烈動(dòng)機(jī)才開始動(dòng)作，而是靠著動(dòng)作來不斷產(chǎn)生動(dòng)機(jī)與意義（好像有點(diǎn)類似不做我怎么知道喜不喜歡腥泥、感不感興趣這樣子）匾南。
補(bǔ) July 8, 2020：最近跟工作還有和爸爸聊天時(shí)，再次體會(huì)到時(shí)間（與健康）就是最珍貴的資源蛔外，這也許是我們要追求長壽的原因之一吧蛆楞？自己可能還有更多時(shí)間，為這個(gè)世界帶來一些什么夹厌。不過我目前還是覺得豹爹，順其自然...活到 70 也已經(jīng)很久了。
帶著以上背景矛纹，下面比較像對書籍的整理與筆記（還有一些摘錄）臂聋，方便未來回顧與復(fù)習(xí)。
Find my ikigai
Our ikigai is the reason we get up in the morning.
- Logotherapy（意義治療法）
Frankl 是意義治療的開創(chuàng)人或南，他總是直接這樣問：“為什么你不自殺呢孩等？”（直接翻譯是這樣，但我認(rèn)為應(yīng)該可以翻成：是什么使你不自殺呢采够？）肄方，通常大家都會(huì)對這個(gè)問題有一兩個(gè)回答，然后吁恍，間接找到一個(gè)活著的理由扒秸。
Frankl explains that one of the first questions he would ask his patients was “Why do you not commit suicide?” Usually the patient found good reasons not to, and was able to carry on. What, then, does logotherapy do? The answer is pretty clear: It helps you find reasons to live.”
- Morita therapy
嘗試不要控制你的情緒，而是接受他冀瓦，當(dāng)你的行為改變時(shí)伴奥，你的情緒也會(huì)改變，不斷如此循環(huán)創(chuàng)造新的情緒翼闽。
“...accept their emotions without trying to control them, since their feelings will change as a result of their actions. In addition to accepting the patient’s emotions, Morita therapy seeks to “create” new emotions on the basis of actions.”
以上兩個(gè)方法是幫助自己探索 Ikigai 的前置準(zhǔn)備拾徙。接下來可以使用 Flow 尋找自己的 Ikigai。例如感局，最常讓你到達(dá) Flow 狀態(tài)的事情是什么尼啡？列出十個(gè)暂衡，慢慢就會(huì)找到自己的 ikigai。Flow 心流就不在此贅述了崖瞭，大家可以上網(wǎng)搜搜～
Achieving “Flow” 抵達(dá)心流狀態(tài)
“...described it as the pleasure, delight, creativity, and process when we are completely immersed in life.”
“There is no magic recipe for finding happiness, for living according to your ikigai, but one key ingredient is the ability to reach this state of flow and, through this state, to have an “optimal experience.” In order to achieve this optimal experience, we have to focus on increasing the time we spend on activities that bring us to this state of flow, rather than allowing ourselves to get caught up in activities that offer immediate pleasure”
Strategy 1: Choose a difficult task (but not too difficult!) 策略一：選擇一個(gè)困難的事（但不要太過困難？癯病）
里面提到了 easy < challenging < beyond our abilities，太簡單的事只會(huì)讓人無聊书聚，例如我在社區(qū)團(tuán)隊(duì)的后期陷入的瓶頸唧领，具有一定挑戰(zhàn)性的事情可以更加容易進(jìn)入 Flow 狀態(tài)，超過能力的事則會(huì)讓人陷入焦慮雌续。反思了剛畢業(yè)前兩年的工作斩个，不服輸?shù)南胍粋€(gè)人運(yùn)作全部的事情，加上完美主義作祟驯杜，其實(shí)是肩負(fù)了一個(gè)過于超乎自己能力的任務(wù)（自己又不愿意承認(rèn)）受啥，導(dǎo)致最后真的是焦慮癥爆炸。
Strategy 2: Have a clear, concrete objective 策略二：一個(gè)清晰鸽心、具體的目標(biāo)
為什么打游戲滚局、運(yùn)動(dòng)的時(shí)候比較容易進(jìn)入 Flow 的狀態(tài)？因?yàn)檫@些活動(dòng)通常有比較明確的目標(biāo)再悼，我們其實(shí)也可以在大小事情上提前規(guī)劃好要達(dá)到的目標(biāo)核畴。此外，什么樣的目標(biāo)是更好的冲九？Vague Objective < Clearly Defined Objective and a Focus on Process < Obsessive Desire to Achieve a Goal While Ignoring Process谤草，書里給了一個(gè)我覺得把 Objective 跟 Process 的關(guān)系梳理的比較合理清晰的解釋。目標(biāo)太 Vague 會(huì)浪費(fèi)生命造成混亂莺奸，太想要達(dá)到目標(biāo)的時(shí)候丑孩，則會(huì)讓你一直沉浸在目標(biāo)中而沒有 “get down to the business”，因此比較好的狀況是灭贷，訂好了一個(gè)目標(biāo)后温学，制定步驟、一步一步執(zhí)行甚疟，避免目標(biāo)太遠(yuǎn)大導(dǎo)致做不下去仗岖，或干脆放水流，或覺得反正還久慢慢來最后一事無成览妖，這些常見的情況轧拄。
Strategy 3: Concentrate on a single task 策略三：一次專注于一件任務(wù)
“To be in a distraction-free environment. To have control over what we are doing at every moment”
很有趣的是，書里不相信有 Multitasking（一心多用）這件事讽膏，看完這段以后我認(rèn)真回顧了一下自己以為的 Multitasking檩电，后來還是蠻 buy in 這個(gè)說法的。這里是說，Multitasking 讓人不可能進(jìn)入 Flow 的狀態(tài)俐末，且事實(shí)上更沒效率料按，因?yàn)槟阒皇遣煌５脑诤脦准虑槔锩媲袚Q，很打亂節(jié)奏卓箫，以及會(huì) 1) 更容易犯錯(cuò) 2) 更容易遺忘载矿，變成“事件”在控制我們，而非我們擁有主動(dòng)權(quán)烹卒，創(chuàng)造力也會(huì)降低恢准。具體會(huì)導(dǎo)致例如頻繁看手機(jī)通知、不斷刷臉書這樣對刺激的成癮甫题。相反地，我們應(yīng)該給“真正的周遭”更多注意力涂召，并且真正掌握著自己的每一片刻坠非。
接下來，書中提到了一些方法幫助我們抵達(dá)心流狀態(tài) reach the state of flow果正，我覺得很有趣炎码，記在下面，有幾條我也開始真正執(zhí)行了（雖然執(zhí)行地還很失斍镉尽）：
- Don’t look at any kind of screen for the first hour you’re awake and the last hour before you go to sleep.
- Turn off your phone before you achieve flow. There is nothing more important than the task you have chosen to do during this time. If this seems too extreme, enable the “do not disturb” function so only the people closest to you can contact you in case of emergency.
- Designate one day of the week, perhaps a Saturday or Sunday, a day of technological “fasting,” making exceptions only for e-readers (without Wi-Fi) or MP3 players.
- Go to a café that doesn’t have Wi-Fi.
- Read and respond to e-mail only once or twice per day. Define those times clearly and stick to them.
- Try the Pomodoro Technique: Get yourself a kitchen timer (some are made to look like a pomodoro, or tomato) and commit to working on a single task as long as it’s running. The Pomodoro Technique recommends 25 minutes of work and 5 minutes of rest for each cycle, but you can also do 50 minutes of work and 10 minutes of rest. Find the pace that’s best for you; the most important thing is to be disciplined in completing each cycle.
- Start your work session with a ritual you enjoy and end it with a reward.
- Train your mind to return to the present when you find yourself getting distracted. Practice mindfulness or another form of meditation, go for a walk or a swim—whatever will help you get centered again.
- Work in a space where you will not be distracted. If you can’t do this at home, go to a library, a café, or, if your task involves playing the saxophone, a music studio. If you find that your surroundings continue to distract you, keep looking until you find the right place.
- Divide each activity into groups of related tasks, and assign each group its own place and time. For example, if you’re writing a magazine article, you could do research and take notes at home in the morning, write in the library in the afternoon, and edit on the couch at
- Bundle routine tasks—such as sending out invoices, making phone calls, and so on—and do them all at once.
Microflow: Enjoying mundane tasks 微心流：享受無聊繁復(fù)的事
看到這點(diǎn)的時(shí)候會(huì)心一笑潦闲。工作時(shí)，我非常喜歡大多數(shù)人都討厭到爆的一項(xiàng)工作：報(bào)銷迫皱。未深入了解前歉闰，覺得可能是平常工作太困苦了，做些不用動(dòng)腦的事情可以趁機(jī)放松卓起。幸好書中提供了非常有力的觀點(diǎn)：有時(shí)候簡單的事情讓我們更容易進(jìn)入 Flow “得心應(yīng)手”的狀態(tài)和敬，我們能做得好。這時(shí)候疑惑：咦上面不是說簡單的事情會(huì)讓我們感到無聊嗎戏阅？書中也給了這樣的回答：Our ability to turn routine tasks into moments of microflow, into something we enjoy, is key to our being happy, since we all have to do such tasks. 這些簡單事情帶來的 Microflow 是日常生活中快速感受到 Flow 的方式之一昼弟，反而是人類的特殊能力呢。（比如有人很喜歡折衣服）
其他還有諸如設(shè)定自己的 Ritual（需要特定流程來達(dá)到最好的結(jié)果）等方法奕筐，先不贅述了舱痘。
“Focus on enjoying your daily rituals, using them as tools to enter a state of flow. Don’t worry about the outcome—it will come naturally. Happiness is in the doing, not in the result. As a rule of thumb, remind yourself: “Rituals over goals.” The happiest people are not the ones who achieve the most. They are the ones who spend more time than others in a state of flow.”
維持 Ikigai 以及 Longevity 的方法
整本書不斷告訴我們，飲食离赫、運(yùn)動(dòng)芭逝、維持良好的社交關(guān)系的關(guān)鍵。節(jié)錄幾個(gè)印象深刻的段落笆怠。
“For many, helping others might be an ikigai strong enough to keep them alive. According to scientists who have studied the five Blue Zones, the keys to longevity are/diet, exercise, finding a purpose in life (an ikigai), and forming strong social ties—that is, having a broad circle of friends and good family relations. Members of these communities manage their time well in order to reduce stress, consume little meat or processed foods, and drink alcohol in moderation. They don’t do strenuous exercise, but they do move every day, taking walks and working in their vegetable gardens. People in the Blue Zones would rather walk than drive. Gardening, which involves daily low-intensity movement, is a practice almost all of them have in common.
- 與社群（或者說同伴铝耻、群體、其他人）有連結(jié)：可能是為這個(gè)社區(qū)貢獻(xiàn)自己的一份心力，或簡單的幫助他人瓢捉。跟一群好友時(shí)常聯(lián)系频丘。
- 移動(dòng)：真正身體的移動(dòng)。不一定需要多激烈的運(yùn)動(dòng)泡态，但是每天盡可能保持多的移動(dòng)搂漠，盡量走路。書中提到幾乎所有日本長壽村的人每天都會(huì)進(jìn)行種花某弦、園藝這樣的 Low intensity movement桐汤。
- 不“退休”，保持活躍：Ikigai 并不是某些到了退休年紀(jì)我們就不再做的事情靶壮，而是能夠持續(xù)到生命結(jié)束的事情怔毛。事實(shí)上，我們的心中可能根本不該存有“退休”這個(gè)概念腾降。
“...people who maintained a low level of stress, who faced challenges and put their heart and soul into their work in order to succeed, lived longer than those who chose a more relaxed lifestyle and retired earlier.”
- 文中也提到了例如 Mindfulness拣度、 Meditation、保持足夠睡眠螃壤、時(shí)常感謝抗果、與大自然連結(jié)、慢慢來奸晴、常微笑等常見方法冤馏，最重要的也有活在當(dāng)下、Follow 自己的 Ikigai寄啼。印象深刻的還有一連串的飲食關(guān)鍵逮光，以及食物只要吃 80% 飽的原則。
“...always seemed to be busy with important tasks but who, upon closer inspection, did everything with a sense of calm. They were always pursuing their ikigai, but they were never in a rush. Not only did they seem to be happily busy, but we also noticed that they followed the other principles for happiness that Washington Burnap stated two hundred years ago: “The grand essentials to happiness in this life are something to do, something to love, and something to hope for.”
Beyond Resilience: Antifragility 反脆弱
文中難得提及了跟錢有關(guān)墩划、很實(shí)際的方法（是否最終快樂還是得與資本掛鉤）睦霎，也提到了一些面對的態(tài)度（這里先不寫了），隨意 comment 幾句：
- Step 1: Create redundancies：增加收入的來源走诞，讓自己不要只有一個(gè)薪水副女，主職業(yè)、副職業(yè)蚣旱，分散風(fēng)險(xiǎn)的概念碑幅。沒想到平常如此致力于 reduce redundancies 的我，可以對 redundancy 有一層新的理解塞绿。
- Step 2: Bet conservatively in certain areas and take many small risks in others：比較像是沟涨，投十家新創(chuàng)各十萬，好過投一家報(bào)紙上說有前景的公司一百萬的概念异吻。
- Step 3: Get rid of the things that make you fragile：這個(gè)我在高敏感是種天賦提到過裹赴，盡量遠(yuǎn)離讓自己焦慮的事情（沒錯(cuò)喜庞，就是一樣的概念）。另外作者也說棋返，每年許愿的時(shí)候延都，比起宏大的愿景，可以加入一些“終于擺脫了睛竣！”的項(xiàng)目晰房，例如“一周只吃一次甜食”，提高完成的可能性射沟。
“We need randomness, mess, adventures, uncertainty, self-discovery, hear traumatic episodes, all these things that make life worth living.” We encourage those interested in the concept of antifragility to read Nassim Nicholas Taleb’s Antifragile.”
后記
竟然整理完筆記了殊者。目前還是不知道 Ikigai 之于我代表著什么，可能要再多 Flow 一下验夯，不過如何活得更快樂我想最近還是挺有收獲的猖吴。有一點(diǎn)想紀(jì)錄的是，最近看的好幾本書中都提到了斯多葛哲學(xué)挥转，我想起了大四最后修習(xí)這門課的時(shí)光距误，當(dāng)時(shí)為了考試全部囫圇吞棗，但也能理解斯多葛精神扁位，現(xiàn)在回去翻閱突然感到無法內(nèi)化與沉浸了〕每。可能是更社會(huì)化域仇、更現(xiàn)實(shí)了一些吧，難以想像自己這些年的轉(zhuǎn)變寺擂，也難以想像自己要成為一個(gè)“大人”面對這全部的事情暇务。不是哲學(xué)專業(yè)，這里我就不多說內(nèi)容了怔软，不過是覺得垦细，這些渺小的點(diǎn)竟然在無意間都連在一起了——或許是一些指引，關(guān)于自己以及未來挡逼。
