浣板勾璁″绘场姹わ姝荤┐ㄥ

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2016骞14ヤ锛FacebookCEO椹路浼硷MarkZuckerberg锛浜浠2016骞寸绗涓板勾璁″锛灏寮绫讳技浜靛奖㈤渚涓浜哄伐鸿藉╂锛╀跺搴澧娆℃ユ浼煎Facebook浜浠绗涓板勾璁″锛浠骞存灏璺瀹365遍锛甯芥灏藉藉浜哄ヨ涓浠灏浠骞寸绉颁负 A Year of Running365遍锛绾587绫筹稿澶璺姝ラ涓杩骞朵ヤ浠ぉ瑕瀹涓遍锛姝ｅ父搴ぉ璺涓10冲瀹

蹇瑙ｈ锛

浼硷涓绠绉板姣勾戒甯板勾璁″锛杩璁板杩浣杩姝ラ骞2014骞村跺板勾璁″锛瀛璇锛浠璇粹涓涓浣挎冲瀛姹璇棣锛濡诲锛甯.锛腑戒汉锛濂圭绁姣浼璇翠腑锛褰ㄤ腑璇濂规灏甯缁濠讹濂逛寰锛绗涓冲涔涓界锛绗涓璇涓惧涔璇涔涓锛娆㈡灏板勾璁″涓涓璇达2015骞10褰灏ㄦ璇ㄦぇ瀛涓婕璁诧涓璁匡骞朵瀛滑璋绗椋讹ㄤ芥浜锛锛锛

涓瀛璇璺封板勾璁″寰绫讳技锛板勾浼濮浠浼磋村板衡瀛辫瑕モ涔绫荤板勾璁″锛惰骞存荤锛澶чㄥ浜哄骞村板勾璁″锛浜涓涓骞寸板勾挎涓轰涔浣板勾璁″讳娉℃堡锛板勾璁″韩灏辨釜浼介锛杩涓鸿涓澶锛璁″灏辨刀涓涓锛涓轰涔灏板勾璁″讳瀹锛鹃涓轰娲荤涓娌℃锛璁″锛杩涓轰哄冲浜浠灏辨藉锛浣灏辨斤灏卞浠ュ24宀跺氨涓哄ㄧ骞磋交宸ㄥ锛浣灏辨戒枫

浣浠ユ句涓涓辨ヨВ锛涔浠ヨ杩氨瀹甯告2007骞磋卞藉灏澶уュ痉路(RichardWiseman)绌跺跺板勾璁″浜虹兢涓浠12%浜烘瀹浜板勾浠ユ板勾璁″瀹锛氨浜浠讹缁澶у颁汉芥 88%

惰锛姝ｅ卞璇达浜虹被澶х灏辨澶稿浜锛存寰寰颁缁濡浣充88%涓藉璺冲烘ワ涓洪12%浠ュ锛ｄ浠ㄥ氨瑕涓逛寰骞撮戒涓风浜锛

绌剁浠涔涓风浜锛镐俊浣涔炬版杩寰澶绫讳技蹇瀛瑙ｈ板勾璁″涓轰绘场姹ょ锛浣浠ュуу璇涓寰楂澶т蹇瀛璇锛姣濡浜虹被璧风瑰瀵浜虹被璇楠锛浣琛涓烘浜ㄥ宸ヨ跺宸ワ浣ㄥㄦ猴杩ㄥㄦ猴

涓轰涔浣寰澶锛翠惰涓濂借涓锛涓轰涔浣ｄ澶蹇瀛锛翠惰涓濂借涓骞达板勾璁″绘け璐ョ姝荤┐ㄥ澶ч崇锛澶缁绛妗寰寰绠锛绛妗荤涓哄涓锛胯琛锛浣板勾璁″绘け璐ワ姝荤┐灏辨ㄢ胯琛ㄢ杩绋涓轰锛甯板勾璁″锛灏辨ㄥ胯锛濡浣胯涔涓琛ㄧ璇锛浣姘歌藉涓浜浣板勾璁″锛璁轰ヨ涔璧娣变涓蹇瀛瑙ｈ瀹典骞堕濡姝ゆ绔浣锛涔琛ㄤ锛涓轰涔惧浜锛ｆ涓轰琛ㄦā寮轰锛虹浜琛ㄩ纰锛缇戒复搴蹇瀛锛诲澹矾峰Russ Harris锛ㄣACT Made Simple涓涔腑杩绉纰琛ㄦā寮荤涓FEAR锛缂╃ヨ锛э锛

F=璁ょヨ锛Fusion锛

E=杩楂锛Excessive goals锛

A=夸锛Avoidance of discomfort锛

R=浠峰硷Remoteness from values锛

Fヨ锛Fusion锛锛浠涔ヨ锛绠瑷涔锛灏辨浣澶磋涓虫褰浜浜瀹韩姣濡锛褰浣ㄥ板勾璁″琛ㄤ腑伴纰讹浣澶ц灏变涓版轰浜璐㈡绘浣缁х画琛ㄧ虫锛杩澶句锛涓帮浼澶辫触锛瑰氨涓釜浜猴澶浜锛涓芥堕村绛绛濡浣涓浜绘浣缁х画琛ㄧ虫ㄤ璧凤虫浣浜瀹锛灏辨惧锛浣板勾璁″涔灏卞版涓烘浜

E杩楂锛Excessive goals锛锛濡浣板勾瀹瑕蹇璧婧锛姣濡姐堕淬便崇郴韬ュ悍绛锛瓒杩浜浣褰涓藉扮璧婧ｄ杩灏辨釜辩瀹锛惧澶辫触涔涔涓缁浼璁茶达板勾澶х┖

A夸锛Avoidanceof discomfort锛锛甯告浠跺板勾璁″锛灏辨负浜瀵绘绉瑰锛瑰杩绋讳甯ヤ锛姣濡缁甯ョ锛浠ュ瀵瑰け璐ョх濡涓挎舵绾宠浜璁╂浠锛╁朵浜垮浠ｆ浠姘歌寰ㄨ繁衡锛涓芥匡╂惰浜涓涓瑕浜х锛涓浠浜锛娑ゅ浠杩寰寰浼娑浠ぇ堕村介村虫杩灏卞ソ姣锛涓璁╀蹇娉㈡涓锛浣蹇娉㈡灏卞按㈢娉㈢汗涓凤濡浣灏璇ㄦ骞虫按娉缁浼凤浣瓒ㄥ骞筹姘存尝灏变瓒ヨ寮虹锛褰浣榛榛杩浜姘存尝锛涔璁镐浼锛姘存尝涓浼24h瀛娉㈡讳骞抽ｄ汇

R浠峰硷Remotenessfrom values锛锛 浠峰尖涓ㄥ绉褰㈠锛1锛板勾璁″涓娌℃涓繁灞娆＄浠峰肩瀹歌锛锛2锛灏瑙寰封涓环兼贩娣锛3锛界舵ㄥ哄涓繁璁ゅ浠峰硷浣骞朵剁姝ｈ芥煎ㄥ蹇浠峰硷4锛涓歌浠峰兼充舵涓繁姝ｆ宠涓轰涔ㄥ板勾璁″杩绋涓浠涓版煎敖ㄥ锛濡涓涓浠峰煎け瀹杩跺瀹骞朵ｄ瑕ｄ浠氨寰瀹规澶卞ㄥ锛缁х画杩

ｄ濡浣璺冲鸿ㄩ纰妯″эFEAR锛瑙ｈDARE锛锛璺峰澹缁轰缁ㄢ妯″寤鸿

D=璁ょヨВ绂伙Defusion锛

A=绾充锛Acceptance of discomfort锛

R=琛锛Realistic goals锛

E=ユ变环硷Embracing values锛

DヨВ绂伙Defusion锛锛浠涔ヨВ绂伙绠瑷涔锛灏辨浠ラ惰瀵颁澶磋涓虫虫宸诧骞朵涓姝ｅㄥ浜瀹锛浣涓浼虫褰浜瀹浣藉绾佃韩涓璺锛涓澶磋涓虫寮璺绂伙璺冲烘ュ瑙瀵浣虫灏卞ソ浣娣遍疯㈡虫婕╂丁涔涓 杩澶句锛涓帮浼澶辫触锛瑰氨涓釜浜虹绛跺浣韬锛涓哄绌猴浣涓规姣锛藉韬浣韬璺冲烘缉娑★瑙瀵ｄ釜姝ｅㄧ婕╂丁涓ｆ韬锛ㄨタ澶╁缁璁″灏辨瑕浜婧褰涓浜瀹缁涓‘颁锛版骞朵绛浜澶辫触缁锛杩袱涓ㄤ浜瀹浜瑗挎父璁颁腑澶уｅㄥ韬瑕骞茬涓浠朵灏辨碉瑙ｅ冲板锛杩灏辨涓婕浜璁ょヨВ绂烩杩绋锛浣娌℃浣虫锛浣瑙瀵颁姝ゅ荤虫浜澶磋涓璇缃锛骞朵块浜瀹璇釜浜轰富瑙缓浜х╋浜瀹瑙瀛ㄧ琛涓虹涓涓娆★褰浣澶ц涓娆″浣缃韩浜婊涓璁ょュ板锛璇峰煎や蹇澶уｅэ澶уｅワ缁浣锛

A绾充锛Acceptanceof discomfort锛锛濡璇存瑰韩灏辨欢寰剧浜锛ｄ绾冲氨欢句剧浜浠负浠涔瑕绾充锛杩骞朵浠ｈ〃浠娆㈡宠杩绉涓瑙锛涓哄ㄨ绉典锛告垮讹绾冲绉村虹╋涓哄瀵规浠介堕寸娑浣浠介堕存璇ヨ辫垂ㄦ撮瑕存浜涓涓ㄩ寰跺库寰虫垛涓

绾抽ｄ璁╀涓锛璁烘缁甯ョ杩澶辫触х绛锛ㄤ韬锛涓鸿浜涓惧虹┖达璁稿浠瀛ㄣ惧涓浠浜锛涓鸿浼杩涓姝ョ绔锛惧垮浠涓哄ㄥ涓锛瓒跨涓瑗垮浼寰瓒绐锛杩╃涓剁稿瑙涓绠℃惰繁锛涓崇绾㈢澶ц薄锛杩崇借茬锛藉璇浣涓涓瀹锛浣惰繁涓崇ｄ伙肩浣灏变冲浠褰浣涓讹娉灏辨绾冲浠瀛涓绉涓璋稿锛灏卞荤浣界跺凡缁叉浣浣浠瑕ｄ覆娌ュ捐浣锛甯瀹浠户缁刀璺灏界ュ娌浼璁╀瑙翠锛浣濡娌℃ュ锛浣灏卞涓浜瀹剁ㄣ

R琛锛Realisticgoals锛锛濡ㄨㄧ杩绋涓浣浣辩瀹锛达渚涓や釜┿1锛蹇璧婧扮濡缂轰瑕斤浠扮灏辨涔姐濡缂洪憋扮藉氨辨璧便濡娌℃堕达扮板堕磋〃锛や浜涓蹇瑕娲诲涓哄板勾惧烘堕淬ㄤ瀹扮涔缁х画瀹浣ヨ瀹板勾灏卞ソ

2锛濡瀹ㄤ澶借寰蹇璧婧锛介瑕姣涓骞存翠堕存借寰锛ｄ涔瑕绾崇瀹灞эㄦ浣虫瑰璋翠板勾姣濡浣板勾璁″锛浣浣ㄥ璺电杩绋涓冲瑕7涓RMB锛15澶╁藉锛浣浠骞寸纭病ｄ澶瀛娆撅骞村涔娌￠ｄ澶锛ｄ板勾灏卞浠ヨ翠负浠骞寸板勾锛澶璺垂棰瀵煎濂芥勾骞村瀹锛涓轰勾浠ュ讳锛板勾璁″涓涓瀹瑕绗SMART锛浣灏苟娌℃璇达2016骞翠瑕瑾褰璺凤浠瑕璺澶365遍锛骞朵杩瑙ｉ浜涓轰涔浠瑙寰璺365遍琛

Eユ变环硷Embracingvalues锛锛浠涔ユ变环硷褰浣ユ变涓汉讹浣芥颁涔锛浣浼板圭娓╁害锛濮挎锛わ冲璺炽ｄ褰浣ユ变环兼讹浣瑙风锛浣娌℃瑙颁虹姣涓浠峰肩娓╁害锛濮挎锛わ冲璺筹杩浠涓釜ㄥ板风界焊涓瀵瀵楹婚夯榛瀛缃锛绉琚ぞ浼浠剁ｏ负浠浜哄瀚琛ｇ濂锛杩拷骞朵借繁骞哥绉灏辨甯ョ锛涔璁革娑棰戒扁绾虫胯娉涓浠峰肩绛妯″锛藉府╀婢娓浣戒腑涓棰浠峰兼瑰涔锛  

浣姝ゅ诲宠浣ㄤ韬浣楠锛ㄤ蹇靛锛褰浣澶у０璇诲鸿浜涓ョ讹褰褰浣澶磋涓诞虹瀹ｄ釜婚㈡讹浣娌℃瑙版跺娌℃瑙颁浣娓╋濮垮匡わ冲璺虫ㄦ涓浜寰锛娌℃瑙板浣涓冲扮瀹ｄ伙woo锛充蹇村煎搞姣绔锛界垮害跺骞朵ㄤ煎镐澶灏娆★ㄤ戒腑澶灏护浣灞达锛Always remember one sentence锛life is not the amount of breaths you take, it's themoments that take your breath away! 锛

璇诲拌锛涓ラ姝ゅ荤浣风瑙锛浣杈浠涔蹇瀛板璇锛Neither FEAR nor DARE锛冲浣琛ㄢ杩浠剁浼肩锛瀹婕匡娌℃宸э锛浼跺苟垫跺熬灏浣涓轰绾虫胯娉锛ACT锛绌惰瀹璺佃锛杩虫浣浜ACTㄧ绌朵汉绫荤胯琛ㄨ绋涓涓ょ妯″ㄦ浠甯板勾璁″ｄ伙浠氨ㄥ胯胯涔充娇瀛ㄧぞ浼锛姣釜浜洪芥借胯锛杩汉绫荤卞规с姝わ甯歌涓ょ胯妯″妯″1锛胯锛杩胯锛锛杩FEAR妯″惧妯″2锛胯锛杩胯锛杩DARE妯″缁ㄣ绗绉妯″娇浠峰ュ板锛绗绉妯″浣挎浠裤

瀹浜虹被浠ラ戒涔瓒绾ц遍寰舵跺诲婚借藉饱琛胯锛缁ㄦ瀹瀹崇锛灏辨浠借瓒濂姐姣娆″浠拌ㄩ纰锛繁锛ヤр妯″F锛E锛A锛R锛璁╀娣遍峰板锛灏辨惧锛璁┾⑩缁繁瑙ｈ惧扮稿D锛A锛R锛E锛版锛绐村板杩凤涓绠℃浠板勾锛涓浠峰煎け绯诲灏锛浠借介姝ｈ建锛缁杩

涓轰涔灏板勾璁″藉瀹锛浣绘涓瀹锛杩跺芥琛ㄦā寮寸缁ㄧ规剧杩锛琛ㄥэㄨㄧ杩绋涓氨褰㈡浜韩浜烘繁琛ㄧ缁锛姝ゅ浠涔戒杩璇缁浣锛涔甯浣芥涓轰涓浼间凤姣勾借芥瀹板勾璁″琛ㄨIf you wish your new years plan come true, do not FEAR, rememberDARE and always ACT !                 浜瑙ｆ村锛

1.  浼肩板勾璁″锛璁╀汉宸ユ鸿芥跺搴澧http://tech.sina.com.cn/i/2016-01-04/doc-ifxncyar6270740.shtml

2.   浼肩浜涓板勾璁″绔舵ぉ璺姝1遍http://sports.ifeng.com/a/20160106/46958656_0.shtml

3. 缇藉瀛锛American Psychological Association锛瀹板勾挎灏创澹: http://www.apa.org/helpcenter/resolution.aspx

4.Russ Harris锛StevenC. Hayes, ACT Made Simple: An Easy-To-Read Primer on Acceptance and CommitmentTherapy, New Harbinger Publications; 1 edition (November 1, 2009)

锛芥瀹锛绁瀹

瀹规ヨ腑界瑙伴诲瑙ｃ杞浇璇锋敞哄伴诲瑙ｄ负涓界瑙涓腑绉㈠浣硅插炬涓浠句瀛搴绀句癸娲讳璞