实战练英文｜空荡的房间里，只能选择发呆或被电击，你会选择什么
实战练英文｜空荡的房间里，只能选择发呆或被电击，你会选择什么？你不想无聊，所以害了自己！｜哈佛教授Arthur C. Brooks｜中英对照、长文批注
发布于 2026-07-09 · 时长 10:08字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | You need to be bored. | 你需要无聊。 |
| 0:01 | You will have less meaning and you will be more depressed | 你会更没有意义,你会更沮丧 |
| 0:05 | if you never are bored. | 如果你从不无聊的话 |
| 0:06 | I mean, it couldn't be clearer. | 我的意思是,它不可能更清楚。 |
| 0:10 | Let me give you the good side of boredom in general. | 让我给你一点无聊的感觉 |
| 0:14 | Boredom is a tendency for us to not | 堕落是一种倾向 我们不 |
| 0:17 | be occupied otherwise cognitively, which switches over our thinking system to use a part of our | 在认知上被占据 从而改变思维系统 |
| 0:24 | brain that's called the default mode network. | 称为默认模式网络的大脑. |
| 0:27 | That sounds fancy. | 听起来不错 |
| 0:28 | It's really not. | 这真的不是。 |
展开字幕全文（234 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | You need to be bored. | 你需要无聊。 |
| 2 | You will have less meaning and you will be more depressed | 你会更没有意义,你会更沮丧 |
| 3 | if you never are bored. | 如果你从不无聊的话 |
| 4 | I mean, it couldn't be clearer. | 我的意思是,它不可能更清楚。 |
| 5 | Let me give you the good side of boredom in general. | 让我给你一点无聊的感觉 |
| 6 | Boredom is a tendency for us to not | 堕落是一种倾向 我们不 |
| 7 | be occupied otherwise cognitively, which switches over our thinking system to use a part of our | 在认知上被占据 从而改变思维系统 |
| 8 | brain that's called the default mode network. | 称为默认模式网络的大脑. |
| 9 | That sounds fancy. | 听起来不错 |
| 10 | It's really not. | 这真的不是。 |
| 11 | The default | 默认 |
| 12 | mode network is a bunch of structures in your brain that switch on when you don't have anything | 模式网络是大脑中的一串结构 当你没有任何东西时会打开 |
| 13 | else to think about. | 还要想想 |
| 14 | So you forgot your phone and you're sitting in a light, for example. | 所以,你忘了你的手机 而你坐在一个灯光,例如。 |
| 15 | That's when your default mode network goes on. | 这时您的默认模式网络继续运行. |
| 16 | We don't like it. | 我们不喜欢它。 |
| 17 | My colleague in the psychology | 我心理学的同事 |
| 18 | department here at Harvard, Dan Gilbert, he did experiments where people had to sit in a room for | 哈佛大学的系,丹・吉尔伯特, 他做了一些实验,人们不得不坐在一个房间里 |
| 19 | 15 minutes with instructions to do absolutely nothing and there was nothing in the room to do | 15分钟 指示绝对无所作为 房间里什么都没有做 |
| 20 | except there was a button in front of them that they could push and if they did, they gave themselves | 但他们面前有一个按键,他们可以按,如果他们按了,他们就自尽了。 |
| 21 | a painful electric shock. | 一个痛苦的电击。 |
| 22 | Sit there bored or get a shock. | 坐在那里无聊或受到惊吓。 |
| 23 | A big majority of the participants gave | 绝大多数与会者表示, |
| 24 | themselves shocks instead of thinking about nothing. | 而不是一无所有 |
| 25 | We don't like boredom. | 我们不喜欢无聊 |
| 26 | Boredom's terrible. | 无聊的可怕。 |
| 27 | Why is boredom so bad? | 为什么无聊这么糟糕? |
| 28 | Well, because the default mode network makes us think about things that | 因为默认模式网络让我们思考一些事情 |
| 29 | might be kind of uncomfortable. | 可能有点不舒服 |
| 30 | When you think about nothing, well, your mind wanders and thinks | 当你一无所事想的时候 你的脑子就会乱想 |
| 31 | about, for example, big questions of meaning in your life. | 比如说,关于你生活中的意义的大问题 |
| 32 | What does my life mean? | 我的生活意味着什么? |
| 33 | You go to kind | 你还是善良的 |
| 34 | of uncomfortable existential questions when you're bored. | 你无聊的时候会遇到一些不适的生存问题 |
| 35 | That turns out to be incredibly important, | 事实证明这非常重要 |
| 36 | incredibly good. | 非常不错。 |
| 37 | One of the reasons we have such an explosion of depression and anxiety | 其中一个原因,我们有这样的 抑郁和焦虑的爆炸 |
| 38 | in our society today is because people actually don't know the meaning of their lives, | 在今天的社会中 是因为人们不知道自己生活的意义 |
| 39 | much less so in previous generations. | 更别提前辈了 |
| 40 | Tons of data show this and furthermore, | 大量的数据表明了这一点,此外, |
| 41 | we're not even looking. | 我们甚至没有看。 |
| 42 | Why not? | 为什么不呢? |
| 43 | I'll tell you why not. | 我来告诉你为什么 |
| 44 | We figured out a way to eliminate boredom. | 我们想出了消除无聊的方法 |
| 45 | We've been able almost completely to shut off the default mode network in our brains. | 我们几乎完全关闭了大脑中的默认模式网络. |
| 46 | How? | 怎么会? |
| 47 | The answer is that thing in your pocket with the screen, which you take out even when you're | 答案是,你口袋里的东西 屏幕,当你是 |
| 48 | standing on the street corner waiting for the light to change. | 站在街角等待灯光的改变 |
| 49 | It's like, | 这就像, |
| 50 | I might have to wait here for 15 seconds. | 我可能得在这里等15秒 |
| 51 | What are you doing? | 你在干吗? |
| 52 | You're actually trying to not be | 你其实是想不想 |
| 53 | bored because the default mode network is mildly uncomfortable because it sends you to the types | 无聊是因为默认模式网络有点不舒服,因为它会把你送到类型中 |
| 54 | of questions that you can't get your mind around. | 那些你无法思考的问题 |
| 55 | You can't get your arms around. | 臂不能绕. |
| 56 | Well, that's a big | 嗯,这是个大 |
| 57 | problem. | 问题。 |
| 58 | That's a doom loop of meaning. | 这是一种末日循环的意义。 |
| 59 | If every time you're slightly bored, you pull out your | 如果每次你有点无聊,你就会拉出你的 |
| 60 | phone, it's going to get harder and harder for you to find meaning, and that's the recipe for | 电话,它会越来越难 让你找到意义, 这就是配方 |
| 61 | depression and anxiety and a sense of hollowness, which, by the way, are all through the roof. | 抑郁症和焦虑症以及空心感,顺便说一句,这些都贯穿了屋顶. |
| 62 | 我了解,我记得 I get it. | |
| 63 | You don't want to be bored. | 你不想无聊。 |
| 64 | You need to be bored. | 你需要无聊。 |
| 65 | Be bored more. | 更无趣. |
| 66 | Tomorrow, when you go to | 明天,当你去 |
| 67 | the gym in the morning after you wake up, don't take your phone. | 你醒来后早上的健身房 别拿手机 |
| 68 | Can you handle it? | 你能应付吗? |
| 69 | Not listening | 没听 |
| 70 | to a podcast while you're working out? | 在你工作的时候给播客? |
| 71 | Just being in your head? | 只是在脑子里? |
| 72 | I promise you you'll have | 我答应你 |
| 73 | your most interesting ideas while you're working out without devices. | 你最有趣的想法 当你工作 没有设备。 |
| 74 | It's probably been a long | 可能已经很久了 |
| 75 | time since you've done that. | 好久不见 |
| 76 | Commute with nothing, not even the radio. | 与无动于衷,甚至没有收音机。 |
| 77 | Can you do that? | 你能做到吗? |
| 78 | Start getting better at periods that are 15 minutes and longer of boredom and watch your life | 在15分钟和更长的无聊期里开始好转 看着你的生活 |
| 79 | change. | 变化。 |
| 80 | Number one, you'll be less bored with ordinary things in your life. | 第一,你一生对普通事物的厌倦会减少. |
| 81 | If you get better | 如果你康复的话 |
| 82 | at the skill of boredom, you'll be less bored with your job. | 在无聊的技巧, 你会减少无聊的工作。 |
| 83 | You'll be less bored with your | 你对你的烦恼会减少 |
| 84 | relationships. | 关系 |
| 85 | You'll be less bored with the things that are going on around you, but more | 你对周围的事情会比较不厌烦,但更多 |
| 86 | importantly, you'll start digging into the biggest questions in your life, purpose, meaning, coherence, | 重要的是,你会开始探索 你生活中最大的问题,目的,意义,一致性, |
| 87 | significance, and who knows? | 谁知道呢? |
| 88 | You might just get happier. | 你可能会更快乐。 |
| 89 | People ask me all the time, | 人们总是问我, |
| 90 | is the doctor taking his own prescriptions? | 医生自己开处方吗? |
| 91 | The answer is yes. | 答为是. |
| 92 | Yes, I am. | 对,我是。 |
| 93 | I'm prone to the | 我总是喜欢 |
| 94 | same pathologies as anybody else because I have the same brain chemistry as everybody else. | 和别人一样有病 因为我和别人一样有大脑化学 |
| 95 | What | 什麽? |
| 96 | do I do to fight that? | 我做斗争吗? |
| 97 | The answer is, well, I do a number of things. | 答案是,我做一些事情。 |
| 98 | I have a no device policy | 我没有设备政策 |
| 99 | after seven in the afternoon. | 下午七点后 |
| 100 | I don't sleep with my phone. | 我不睡觉 我的手机。 |
| 101 | We don't have devices when we have meals | 我们吃饭的时候没有设备 |
| 102 | in my family because we're there for each other. | 在我的家庭,因为我们在那里 彼此。 |
| 103 | We're not there for people who aren't there. | 我们不在那里的人 谁不在那里。 |
| 104 | Three, I have regular social media and screen cleanses where I don't use my device for | 3,我经常有社交媒体和屏幕 清洗的地方我不使用我的设备 |
| 105 | longer periods of time. | 时间更长。 |
| 106 | First, it's like children screaming in my head because that's how dopamine | 首先,就像孩子们在我头上尖叫 因为多巴胺就是这样 |
| 107 | is saying, get the phone, get the phone. | 是说,拿电话,拿电话。 |
| 108 | That's addiction, but it calms down and I feel better | 这是上瘾,但它平静下来,我感觉更好 |
| 109 | and I feel blessed by the end. | 我感到幸福的结束。 |
| 110 | I pick the phone up by the end because I have to check my emails and | 我最后拿起电话 因为我要检查我的电子邮件和 |
| 111 | I have to be a normal functioning, connected person in the world, but it does remind me that | 我必须是一个正常的功能, 连接的人 在世界上,但它确实提醒我, |
| 112 | my life doesn't have to revolve around these devices. | 我的生活不必绕着这些装置转 |
| 113 | These protocols are really, really | 这些协议是真的,真的 |
| 114 | helpful and I recommend them to anybody and everybody. | 我推荐他们给大家 |
| 115 | Don't sleep with your phone, | 不要睡觉与你的手机, |
| 116 | no phones during meals, regular social media fasts. | 吃饭时没有电话,经常社交媒体快餐. |
| 117 | You'll get better. | 你会好起来的 |
| 118 | People worry that if | 人们担心,如果 |
| 119 | they do these things, they're going to miss something. | 他们这样做,他们会错过一些东西。 |
| 120 | There are ways that you can remedy | 有些方法你可以补救 |
| 121 | that. | 那个 |
| 122 | One of the things that you can do is you can have your phone on. | 你能做的之一是把手机打开 |
| 123 | You're just not looking at | 你只是没看 |
| 124 | and there's only one or two numbers that can reach you in case of emergencies. | 并且只有一两个号码 可以在紧急情况下到达你。 |
| 125 | Phones can do | 电话可以 |
| 126 | that, by the way. | 顺便说一句 |
| 127 | If you don't know how to do that, ask your kid, but don't use emergencies | 如果你不知道如何做到这一点, 问你的孩子,但不要使用紧急情况 |
| 128 | and as an excuse. | 并作为一个借口。 |
| 129 | Here's something that's not an emergency. | 这里有些事情不是紧急情况 |
| 130 | What's going on on Twitter? | 推特上发生什么了? |
| 131 | That's not | 这不是 |
| 132 | an emergency. | 紧急情况 |
| 133 | Answer, nothing. | 回答,没什么 |
| 134 | It doesn't matter. | 没关系 |
| 135 | The news can wait. | 新闻可以等. |
| 136 | Seriously, your grandparents | 说真的,你的祖父母 |
| 137 | didn't know what was going on every single second in Washington DC. | 不知道华盛顿每秒钟都发生了什么 |
| 138 | You're killing yourself with | 你要自杀了 |
| 139 | stuff. | 东西。 |
| 140 | Are you kidding me? | 你在开玩笑吧? |
| 141 | It's bad for you. | 尔时阿难. |
| 142 | Let me say it straight to my kids. | 让我直接对我的孩子说 |
| 143 | Put down your phones. | 把电话放下 |
| 144 | You need more meaning in your life and so do I. I'm a classic striver. | 你需要更多的意义 在你的生活中,我也一样。 我是一个典型的奋斗者。 |
| 145 | I work really hard. | 我真的很努力地工作。 |
| 146 | I want to put points on the board every single day. | 我每天都想在董事会上标点 |
| 147 | You know what I'm bad at? | 你知道我不擅长什么吗? |
| 148 | Leisure. | 闲居. |
| 149 | Now, | 现在, |
| 150 | I know what you're thinking. | 我知道你在想什麽 |
| 151 | Leisure is chilling on the beach and you're probably not very good | 沙滩上很凉 你可能不太舒服 |
| 152 | at leisure either. | 在闲暇中也一样。 |
| 153 | If you're watching this video, you're watching content from HBR because you want | 如果你在看这个视频, 你正在看HBR的内容 因为你想要 |
| 154 | an edge, man. | 一个边缘,男人。 |
| 155 | I completely get it. | 我完全明白这一点。 |
| 156 | But here's where we're wrong, fellow strivers. | 但这里我们错了,伙伴们 |
| 157 | Leisure is | 休闲是 |
| 158 | a serious business. | 一个严肃的生意。 |
| 159 | It's a very famous book written in the middle of the 20th century called Leisure, | 这是20世纪中叶写成的一本非常有名的书,名为"休闲"(Leisure), |
| 160 | 德国哲学家Josef Pieper的《文化基础》。 | |
| 161 | He was a great philosopher and | 他是个伟大的哲学家 |
| 162 | he said that we need to be great at leisure. | 他说我们需要在闲暇中表现得很棒 |
| 163 | By that, he meant that we need to be strivers at | 因此,他的意思是,我们需要 努力在 |
| 164 | leisure too. | 闲暇也. |
| 165 | And that meant not being lazy. | 那意味着不懒惰。 |
| 166 | He talked about leisure as being a serious thing | 他把闲暇说成是一件严肃的事 |
| 167 | which we're not compensated by the world, but which enriches us and makes us better. | 我们没有得到世界的补偿, 但是它丰富了我们,使我们变得更好。 |
| 168 | You don't need work-life balance. | 你不需要工作与生活的平衡 |
| 169 | You need work-life integration and the way to do that | 你需要工作与生活的融合 以及这样做的方法 |
| 170 | to be better at your job is also to be better at your not job. | 更好的工作 也是更好的工作。 |
| 171 | The three parts of leisure that | 休闲的三部分 |
| 172 | make you truly excellent are all about learning things you don't have to learn, deepening your | 让你真正优秀的 都是为了学习你不需要学习的东西 深化你的 |
| 173 | relationships for which nobody pays you, which is to say not on the clock, and becoming spiritually | 关系,没有人支付你, 也就是说不在钟表上, |
| 174 | or philosophically deeper than you once were. | 或者在哲学上比你更深 |
| 175 | Those are the three areas of leisure that you | 这些是你闲暇的三个领域 |
| 176 | can dedicate yourself to to get better at and watch your happiness and your effectiveness and | 可以献身于改善 并看你的幸福和效力 |
| 177 | your productivity and your creativity truly grow. | 你的生产力和创造力都得到了真正的发展。 |
| 178 | And those are great goals for any striver. | 这些是任何奋斗者的伟大目标。 |
| 179 | I know you plan out your work. | 我知道你计划你的工作。 |
| 180 | Every striver does. | 每个奋斗者都这样 |
| 181 | Every minute is accounted for, right? | 每分钟都算在内 对吧? |
| 182 | And the trouble is that they don't like the time when they're not working precisely because it's so | 问题在于他们不喜欢不工作的时间 正是因为这样 |
| 183 | unstructured. | 无结构. |
| 184 | It feels like it's frittered away. | 感觉好像发抖了 |
| 185 | I talk to people all the time who say, | 我经常跟别人说 |
| 186 | boy, at work I'm unbelievably productive, but then I come home and I'm exhausted and I just | 孩子,在工作上,我是 令人难以置信的生产力, 但之后我回家,我累坏了,我只是 |
| 187 | waste all my time, zoom, zoom, zoom, scrolling through social media and I feel bad about myself. | 浪费我所有的时间, 放大,放大,放大, 滚动通过社交媒体, |
| 188 | The answer to that is to take seriously your leisure time like you take your work. | 答案是认真对待你的闲暇时间 就像对待你的工作一样 |
| 189 | That | 那个 |
| 190 | means real assignments and real goals like having objectives that you're trying to focus on to be | 意味着真正的任务和真正的目标 比如有目标 你试图专注于成为 |
| 191 | better than you once were so that you're looking forward to get home, not to do more work and not | 比你以前好,所以你期待着回家, 不做更多的工作,不 |
| 192 | to fritter away your time on social media, but to read that book that you've always wanted to read. | 但读你一直想读的书 |
| 193 | I promise you that if you set aside the Brothers Karamazov, Fyodor Dostoevsky, you probably always | 我向你保证,如果你把卡拉马佐夫兄弟 费奥多尔·多斯图耶夫斯基放在一边,你可能总是 |
| 194 | wanted to read it. | 想读它。 |
| 195 | Everybody did. | 每个人都这样 |
| 196 | It's so great. | 赞曰. |
| 197 | It's a complete page-turner. | 完整翻页器. |
| 198 | You say, as soon as | 你说,只要 |
| 199 | I get home from work, I'm going to dig into that book. | 我下班回家,我要挖那本书 |
| 200 | That's something that has the dignity of | 这是有尊严的东西 |
| 201 | every strivers work calendar and you can dedicate it to your leisure and you can love both. | 每个努力者工作日历 你可以把它奉献给你的闲暇 你可以爱着两者 |
| 202 | You can go too far and suck all the joy out of this. | 你可以走太远 吸所有的欢乐了。 |
| 203 | If you say to yourself, I'm not going to | 如果你对自己说,我不会 |
| 204 | sleep until I've read 35 pages of the Brothers Karamazov by Dostoevsky, then pretty soon you | 睡觉,直到我读了35页 卡拉马佐夫兄弟 由Dostoevsky, 然后很快你 |
| 205 | won't look forward to it anymore. | 不会再期待了 |
| 206 | It has to be something that doesn't become a chore. | 须是某甲不作杂事. |
| 207 | It doesn't | 没有 |
| 208 | become something that's a task that sucks the meaning out of life per se. | 成为一个任务 吸出生命本身的意义。 |
| 209 | One of the ways that | 其中一个方法 |
| 210 | you can test this is to see whether or not you're truly getting enjoyment from something. | 你可以测试一下,这是看 你是否真的从某件事中得到乐趣。 |
| 211 | If you are, | 如果你是的话, |
| 212 | then you're going to want to be more structured about it. | 然后,你会想 更有条理。 |
| 213 | You're going to want to do it in a | 你会想做在一个 |
| 214 | serious way. | 认真的方式。 |
| 215 | You're going to want to get after it. | 你会想得到它。 |
| 216 | You're going to want to schedule it, but if it | 你会想安排,但如果它 |
| 217 | actually becomes something that you're not enjoying anymore, then you know that you've actually gone | 变成你不再享受的东西 然后你知道你已经走了 |
| 218 | too far. | 太远了 |
| 219 | That's how you figure it out. | 师以此解之. |
| 220 | Not too hard. | 不难. |
| 221 | Can leisure be unproductive? | 闲暇是不是没有效果? |
| 222 | The answer, | 答案是这样的 |
| 223 | according to Josef Pieper, who wrote Leisure, the Basis of Culture, is no, because if you're doing | 根据Josef Pieper,他写了休闲, 文化的基础,是不, 因为如果你这样做 |
| 224 | something that's inherently generative and good, that's productive. | 内在的基因和好的, 这是生产性的。 |
| 225 | Now, that doesn't mean it's | 现在,这并不意味着它 |
| 226 | work itself. | 工作本身。 |
| 227 | You don't have to turn your leisure into a job, but it has to be something where you | 你不必把闲暇变成工作,但你必须在那里 |
| 228 | have personal growth. | 有个人成长。 |
| 229 | Maybe that's total and complete relaxation. | 也许这是完全和完全放松。 |
| 230 | Maybe that's going on a | 也许这是发生在 |
| 231 | retreat where you're sitting in meditation or in prayer, where you're getting serious about | 退后,你坐 冥想或祷告, 在那里你越来越认真 |
| 232 | deepening your relationship outside of the confines of any of your work responsibilities, | 加深你们的关系 超越你们的任何工作责任范围 |
| 233 | but that's productive. | 但这是生产性的。 |
| 234 | It's just a new way of seeing what productivity actually is. | 这只是一种新的方法 来了解什么是生产力。 |
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