As a psychologist with more than 15 years of experience, I’ve seen how “hustle culture” can have a toxic effect on people.

作为一名拥有超过15年经验的心理学家，我看到了“内卷文化”如何对人们产生有害影响。

But a 2,000-year-old Chinese concept called “wu wei” (pronounced “ooo-way”), which translates to “non-action” or “effortless action,” can help us lead more balanced, fulfilling and successful lives.

但是，一个有2000年历史的中国概念叫做“无为”，翻译为“无需行动”或“毫不费力的行动”，可以帮助我们过上更平衡、更充实和更成功的生活。

Wu wei takes almost zero effort

“无为”几乎不费吹灰之力

I’m not saying you should just sit back and slack off.

我不是说你应该坐下来偷懒。

Wu wei is about allowing things to happen naturally and letting go of the need to control. It emphasizes taking action when necessary, but not pushing yourself with excessive effort and tension.

“无为”是让事情自然发生，放下控制的欲望。它强调在必要时采取行动，但不要用过度的努力和紧张来强迫自己。

I always try to implement wu wei into my practice, because research has shown that it can help lower stress and anxiety, while increasing satisfaction and overall well-being.

我总是尝试将“无为”应用到我的实践中，因为研究表明，它可以帮助减轻压力和焦虑，同时提高满意度和整体幸福感。

Here’s how to make wu wei part of your daily routine:

以下是让“无为”成为你日常生活的一部分的方法：

1. Accept things as they are

1. 接受事物的本来面目

Let’s say you’re throwing a big party. Instead of obsessing over every detail, practicing wu wei means understanding that things may not go exactly as planned.

假设你正在举办一个大型派对。与其执着于每一个细节，践行“无为”意味着明白事情可能不会完全按计划进行。

Similarly, if you didn’t get the job promotion you expected, recognize that this is a normal part of your career journey. I like to say to myself, “I can’t control everything, but I can make the best of whatever happens.”

同样，如果你没有得到预期的工作晋升，请认识到这是你职业生涯的正常部分。我喜欢对自己说：“我无法控制一切，但我可以充分利用所发生的任何事情。”

When you face a challenge, ask yourself whether you have complete control over the outcome. If you don’t, make peace with it and move on.

当你面临挑战时，问问自己你是否能够完全控制结果。如果你不能，那就和它和平相处，继续前进。

2. Embrace imperfection

2. 拥抱不完美

Allow things to unfold in their own natural way, without forcing the outcome. Know that nothing is ever perfect.

让事情以它自己自然的方式展开，不要强迫结果。要知道没有什么是完美的。

If you’re learning a new language or playing an instrument for the first time, prepare to make mistakes. You’ll learn from them.

如果你是第一次学习一门新语言或演奏乐器，请准备好犯错误。你会向错误学习。

Allow yourself some grace. If you find yourself fixating on just the things that go wrong, stop and say: “Why would I want to torture myself to achieve the impossible? I choose to be flexible and kind to myself.”

给自己一些恩典。如果你发现自己只关注出错的事情，停下来说：“我为什么要折磨自己来实现不可能的事情？我选择灵活和善待自己。”

3. Implement mindfulness

3. 实施正念

Mindfulness means being aware of your thoughts and feelings without judgment.

正念意味着不加判断地意识到你的想法和感受。

Take note of all the little details around you. How does the sun feel on your skin? Listen to the sounds of nature, like the birds and rustling leaves, or observe the shapes and colors of the flowers.

注意你周围的所有小细节。阳光照射在皮肤上的感觉如何？聆听大自然的声音，如鸟儿和沙沙作响的树叶，或观察花朵的形状和颜色。

Wu wei comes much easier when you pay attention to what’s happening in the present moment, in a friendly and curious way.

当你以一种友好和好奇的方式关注当下发生的事情时，“无为”就会容易得多。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处


Lao Tzu, an ancient Chinese philosopher and the founder of Taoism, once said: “If you are depressed, you are living in the past. If you are anxious, you are living in the future. If you are at peace, you are living in the present.”

中国古代哲学家、道教创始人老子曾经说过：“如果你抑郁，你就活在过去。如果你焦虑，你就活在未来。如果你处于和平状态，你就活在当下。”

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Getting rich isn’t the American Dream anymore, says new survey—here’s how people define success instead

新的调查显示：致富不再是美国梦——这是人们如何定义成功

The “American Dream” has long been equated with economic achievement and wealth.

长期以来，“美国梦”一直等同于经济成就和财富。

But these days, amid high levels of inflation and nationwide consumer debt, getting rich feels harder to achieve than ever — leading Americans to develop a new definition of success.

但如今，在高通胀和全国消费者债务高企的情况下，致富比以往任何时候都更难实现——这导致美国人对成功有了新定义。

That’s according to a recent GoDaddy survey, which asked more than 1,000 U.S. small-business owners to describe what achieving the American Dream entails, to them. Fifty-four percent of respondents defined it as “feeling happy in life,” and 49% said it involved “freedom to follow my passions.”

这是根据GoDaddy最近的一项调查得出的，该调查要求1000多名美国小企业主描述实现美国梦意味着什么。百分之五十四的受访者将其定义为“在生活中感到快乐”，49%的受访者表示它涉及“追随我的激情的自由”。

Fifty-six percent still cited wealth as a motivator, saying they wanted to make enough money to live “a comfortable lifestyle.” But roughly three-quarters of the respondents said their definition has changed since they were a kid.

百分之五十六的人仍然将财富作为动力，称他们想赚足够的钱来过上“舒适的生活方式”。但大约四分之三的受访者表示，他们的定义从小就发生了变化。

Owning a home, historically seen as a marker of success, was only the fourth-most popular answer, at 45%.

拥有房屋，历来被视为成功的标志，但只是第四受欢迎的答案，占45%。

“The American Dream is changing, according to small-business owners,” Fara Howard, GoDaddy’s chief marketing officer, tells CNBC Make It. “Economic conditions have resulted in homeownership being less attainable, particularly for members of Gen Z, while the pandemic and the Great Resignation have driven many to prize being their own boss and gaining more freedom, comfort and flexibility.”

“根据小企业主的说法，美国梦正在发生变化，”GoDaddy的首席营销官Fara Howard告诉我们。“经济状况导致房屋所有权难以实现，特别是对于Z世代的成员而言，而大流行和大辞职迫使许多人珍惜自己做老板的机会并获得更多的自由，舒适和灵活性。”

Small-business owners are often considered a litmus test for the American Dream, as some entrepreneurs see startups as an opportunity to climb the socioeconomic ladder.

小企业主通常被认为是美国梦的试金石，因为一些企业家将创业公司视为攀登社会经济阶梯的机会。

Many of today’s small-business owners are also millennials and Gen Zers — demographic groups that have become increasingly more vocal about living life on their own terms, in recent years.

今天的许多小企业主也是千禧一代和Z世代——近年来，他们越来越热衷于按照自己的方式生活。

Almost a quarter (24.7%) of millennials say they plan to rent forever, due to the “exceedingly expensive” cost of homeownership, according to recent survey data from Apartment List. That figure has doubled since 2010, up from 13%.

根据Apartment List最近的调查数据，近四分之一（24.7%）的千禧一代表示，由于房屋所有权成本“极其昂贵”，他们计划永远租房。自2010年以来，这一数字翻了一番，高于13%。

Trends like “quiet quitting” and “the big quit” have also empowered some Americans to push for more control in their professional lives, like advocating for flexible work arrangements and more down time.

“安静辞职”和“大辞职”等趋势也使一些美国人能够推动对职业生涯的更多控制，例如倡导灵活的工作安排和更多的停工休息时间。

Despite new definitions of the American Dream, survey respondents said that lack of access to technology, education and affordable health care still stand as barriers. But 62% are “very confident” that they’ll achieve their goals within their lifetimes.

尽管美国梦有了新的定义，但受访者表示，缺乏获得技术，教育和负担得起的医疗保健仍然是障碍。但62%的人“非常有信心”，他们将在有生之年实现自己的目标。

“American small-business owners are thinking beyond revenue and sales growth when they consider what the American Dream means to them,” Howard said in a statement last week. “Today, it’s more about feeling a sense of belonging, freedom, happiness and work-life balance.”

“美国小企业主在考虑美国梦对他们意味着什么时，正在考虑收入和销售增长之外的东西，”霍华德上周在一份声明中说。“今天，更多的是关于归属感、自由、幸福，及工作与生活的平衡。

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Yale happiness expert shares how to turn failure into success: “Nerves are good”

耶鲁幸福专家分享如何化失败为成功：“紧张是好状态”

Before Dr. Laurie Santos became the instructor behind Yale’s most popular course, a viral TED Talk speaker and a popular podcast host, she was a nervous college freshman getting ready to present her work for the first time.

在劳里·桑托斯（Laurie Santos）博士成为耶鲁大学最受欢迎的课程背后的讲师和一位病毒般的TED演讲者和受欢迎的播客主持人之前，她是一个紧张的大学新生，准备第一次展示她的作品。

“I remember just getting totally tongue-tied,” Santos, who says online versions of her Yale course have reached 3.3 million people to date, tells CNBC Make It. “I felt like my heart was going to pop out of my chest.”

“我记得我当时完全张口结舌，”桑托斯说，她的耶鲁课程的在线版本迄今为止已经达到了330万人，她告诉我们，“我觉得我的心要从胸腔里跳出来了。”

Her saving grace: A pizza delivery arrived just as she was getting started, which gave her enough time to calm her nerves and gather her thoughts.

救了她一命的是：披萨外卖在她刚开始的时候送到了，这给了她足够的时间来平息她的紧张和整理她的思路。

At the time, Santos considered the experience a major failure, but now she credits her public speaking success to those freshman-year jitters. Now, when she gets anxious right before an event, she knows she’ll get through it. It can’t be much worse than a full body panic — and even if it is, she’s been there before.

当时，桑托斯认为这次经历是一次重大失败，但现在她将自己的公开演讲成功归功于那些大一时的紧张情绪。现在，当她在活动前感到焦虑时，她知道她会度过难关。这不会比全身恐慌更糟糕——即使是这样，她以前也曾经历过恐慌。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处


“I really had to fail to learn that I was resilient enough, that I could make it through a nerve-wracking experience and get to the other side,” Santos says.

桑托斯说：“我真的需要失败一次，才能知道我有足够的韧性，我可以通过令人紧张的经历到达成功。”

Santos wants everyone to rethink failure, given the benefits she’s seen in her own life.

桑托斯希望每个人都重新思考失败，因为她在自己的生活中看到了失败的好处。

“We forget failure really is a path to success,” she says. “We need to have much more of a growth mindset about failure.”

“我们忘记了失败真的是一条通往成功的道路，”她说，“我们需要对失败有更多的成长心态。”

Coined by psychologist Carol Dweck, a growth mindset is when you believe you can always improve and learn more, even when it comes to your greatest strengths. The flip side: a fixed mindset, or the belief that your skills and talents can’t change over time.

由心理学家卡罗尔·德韦克（Carol Dweck）创造的成长心态，是指你相信自己总是可以改进和学习更多，即使涉及到你最大的优势。另一方面：固定的心态，或者相信你的技能和才能不会随着时间的推移而改变。

People with growth mindsets tend to learn more from their failures, research shows. It’s no reason to actively seek out failure — but viewing your frustrations as learning opportunities can help you find silver linings in those moments.

研究表明，具有成长型思维的人往往会从失败中学到更多。没有理由积极寻找失败——但将你的挫折视为学习机会可以帮助你在那些时刻找到一线希望。

That’s easier said than done, of course. You may need to do some introspection and self-analysis to figure out why a particular failure bothers you so much, so you can find a way to move forward from it, as psychologist Dr. Jenny Wang wrote for CNBC Make It last year.

当然，说起来容易做起来难。你可能需要做一些反省和自我分析，以弄清楚为什么一个特定的失败如此困扰你，这样你就可以找到一种方法来摆脱它，正如心理学家Jenny Wang博士去年为我们所写的那样。

In Santos’ case, once she realized how much she stood to learn from her public speaking jitters, she started using that initial feeling of failure as a pep talk before other presentations.

在桑托斯的案例中，一旦她意识到自己可以从公开演讲的紧张中学到多少东西，她就开始在其他演讲之前将最初的失败感用作鼓舞人心的演讲。

“Those nerves are good,” Santos says she tells herself. “They’re just a sign that you’re going to get better.”

“这些紧张很好，”桑托斯说她会这样告诉自己，“他们只是你会变得更好的信号。”
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处


The simple reminder is both calming and motivating, she says — a concrete way of dealing with the nervousness she still occasionally feels while speaking to a crowd.

她说，简单的提醒既平静又激励——这是处理她在与人交谈时偶尔感到紧张的具体方法。

It’s her goal for any failure: Learn and grow enough from it that you won’t make the same mistake twice.

这是她对任何失败时的目标：从中学习和成长，这样你就不会犯同样的错误两次。

“One of the best ways of doing that — of getting better over time — is to actually experience failure, to experience the consequences of messing up,” Santos says. “That allows us to learn more about how to do better in the future.”

“做到这一点的最好方法之一就是真正体验失败和体验搞砸的后果，随着时间的推移变得更好，”桑托斯说，“这使我们能够更多地了解如何在未来做得更好。”