《PP》第12课摘抄
change+setting goals
写日记，把经历的不好的事儿写出来，起初会比较焦躁，后来会好很多，open up
男性从其中获益更多
同样，写出来自己非常棒的经历，也会感觉更好。描述而非分析
just replaying the experience, just writing about how wonderful it is, that actually let you benefit.
why are there such remarkable benefits to journaling?
release the emotion
coherence. they’ve created a sense of coherence out of the experience. they make sense out of something perhaps before that was senseless.
the source of mental health
comprehensible
internal resources and external resources, I can deal with it, I can manage
meaningful, we can learn something from the hardship
for all those who write a journal, I bet you can identify these three in your writing. This is what a journal does to a great extent.
change lecture
affect(emotion)—behaviors—cognition
I can do well—more actions, cope more…
anxiety
exercise, do yoga, listen music—give a talk to family, to small group, through imagination—better
change is not easy, it’s hard, it takes time. However, that doesn’t mean that the process itself cannot be enjoyable. The process itself is extremely, potentially, extremely rewarding. The journey as well as the destination.
Henry David Thoreau, 1840s: ”I know of no more encouraging fact than the unquestionable ability of man to elevate his life by a conscious endeavor. It is something to be able to paint a particular picture, or to carve a statue, and so to make a few objects beautiful; but it is far more glorious to carve and paint the very atmosphere and medium through which we look, which morally we can do. To affect the quality of the day, that is the highest of arts."
goal setting 好处
Abraham Maslow: ”Being focused on a task produces organization for efficiency both within the organism and in the environment.”
strengthen our resilience, future-oriented.
consistency. more likely successful
goals can lead us to where we go
if I declare that I have to get over the wall, and my question is “how do I get over this wall”. it’s not thinking about “is it possible or is it not possible”. it’s rather “how can I get over this wall”. this question opens up opportunities, many of which I have not seen before.
words create worlds. let there be light.
when you immersed in something, you have a clearer sense of direction, you are much more likely to be happy.
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.
Tal: “Happiness is not about making it to the peak of the mountain, nor is it about climbing aimlessly around the mountain; happiness is the experience of climbing toward the peak.”
Gwendolyn Brooks:
Live not for battles won