423. 你需要更多爱好……以下是方法

这是iHeart电台的播客《 Guaranteed Human 》。

This is an iHeart podcast, Guaranteed Human.

嘿。

Hey.

我是医生玛雅·尚克，一名认知科学家，也是播客《计划的小调整》的主持人，这个节目探讨的是，当生活另作安排时，我们是谁，又会变成谁。

I'm doctor Maya Shanker, a cognitive scientist and host of the podcast, A Slight Change of Plans, a show about who we are and who we become when life makes other plans.

我真希望当初没有那么久地抗拒改变的必要。

I wish that I hadn't resisted for so long the need to change.

我们必须愿意接受一种谁都不喜欢的不确定性。

We have to be willing to live with a kind of uncertainty that none of us likes.

你当然可以有自己的看法。

You can have opinions.

你可以有，比如说，

You can have, like,

鲜明的立场。

a strong stance.

还有你的身体，它有自己的运行程序。

And then there's your body Yeah.

有自己的运行程序。

Having its own program.

在 iHeartRadio 应用、Apple 播客或你常用的播客平台收听《计划微调》。

Listen to a slight change of plans on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

把一座种族主义雕像移除，本不该这么难。

Here's something that should not be as complicated as it is, getting a racist statue removed.

而在这地方立一座新的雕像，本该简单得多。

And here's something that should be a whole lot easier than it is, getting a new one put up in its place.

我是阿基拉·休斯，《叛逆精神》第二季讲的就是这两件事。

I'm Akhilah Hughes, and Rebel Spirit season two is about both of those things.

看着这些雕像一座座被推倒，我在想，我从小长大的城市黑人占多数，可纪念奴隶主的雕像，居然比纪念被奴役者的还多。

As I was watching these statues come down, was thinking about what it meant that I grew up in a majority black city in which there were more homages to enslavers than there were to enslaved people.

在 iHeartRadio 应用、Apple 播客或你常用的播客平台收听《叛逆精神》第二季。

Listen to Rebel Spirit season two on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

每个家庭都有自己的秘密。

Every family has its secrets.

但当你发现你爸爸一直在过着双重生活时，会怎么样？

But what happens when you discover that your dad has been living a double life?

那可不是一个清白之人该有的表情。

That is not the look of an innocent man.

是不是所有人都在对我隐瞒他们的真实身份？

Is everyone lying to me about who they are?

我当时感到无比绝望。

I felt such desperation.

我觉得自己别无选择，只能那样做。

I felt it was what I had to do.

收听《深潜：家庭男人》这部播客，就在 iHeartRadio 应用、Apple 播客，或你常用的播客平台。

Listen to deep cover the family man on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

多年来，无家可归者在主流媒体中总被描绘成一个单一的群体。

For years, the Unhoused have been presented as a monolith in mainstream media.

《Weedian House》是一档正在改变叙事方式的播客。

Weedian House is a podcast that's changing the narrative.

我是西奥·亨德森，这个节目是在洛杉矶街头无家可归时我创办的。

I'm Theo Henderson, and I created the show while it was unhoused on the streets of Los Angeles.

现在我们已经成长为两届威比奖得主，是唯一一个从无家可归者自身视角讲述他们的故事与新闻的播客。

We've grown into a two time Webby award winning podcast, the only podcast that shares unhoused stories and news from the unhoused perspective.

收听《We The Unhoused》，请在 iHeartRadio 应用、Apple Podcast 或其他你常用的播客平台收听。

Listen to We The Unhoused on the iHeartRadio app, Apple Podcast, or wherever you get your podcast.

我是乔伊·达丹诺。

I'm Joey Dardano.

在我的新播客《伪善者的希望》里，我会用有深度的解决方案去改变生活，帮助有需要的人。

And on my new podcast, Hope From a Hypocrite, I'll be changing lives, helping people in need with thoughtful solutions.

开玩笑的。

Psych.

我是个喜剧演员。

I'm a comedian.

我可没资格给人什么好建议。

I'm not qualified to give good advice.

来和我还有我那些喜剧演员朋友一起，瞎扯、吐槽，推荐一些堪称法律边缘的馊主意。

Join me and my comedian friends as we riff, rant, and recommend some of the most legally dubious advice known to man.

这就是来自伪君子的帮助——来自你认识的最蠢的人，最差劲的建议。

This is help from a hypocrite, the worst advice from the dumbest people you know.

每周三收听《来自伪君子的帮助》，在 iHeartRadio 应用、Apple Podcast，或者你常用的任何播客平台都能找到。

Listen to help from a hypocrite Wednesdays on the iHeartRadio app, Apple Podcast, or wherever you get your podcasts.

大家好。

Hello, everybody.

欢迎回来。

Welcome back to the show.

欢迎回到这个播客。

Welcome back to the podcast.

新朋友、老朋友，无论你们身在世界哪个角落。

New listeners, old listeners, wherever you are in the world.

很高兴你又回来了，继续跟着我们深入探讨二十多岁的心理状态。

It is so great to have you here back for another episode as we, of course, break down the psychology of your twenties.

这个话题，我早就想聊了。

This topic has been a long time coming.

它一直在我想讨论的清单上，拖了好久。

It has been on my list of things that I really wanna talk about for a while.

今天终于轮到它了。

And today we are finally getting around to doing it.

今天我们来聊聊爱好背后的心理学，以及它们对你的身心健康、对整个二十多岁这段人生有多重要。

We're gonna be talking about the psychology of hobbies and how essential they are not just for your well-being, but for this decade of life.

我觉得，对二十多岁的人来说，爱好和友谊一样重要。

I think, personally, that hobbies are just as important as our friendships during our twenties.

但说实话，你和我都知道，我们俩都很难真正腾出时间来做自己喜欢的事。

But despite that, we really do struggle, you and I, both of us can acknowledge that we struggle to devote the necessary time to them, to doing our hobbies.

我们都希望空闲时间能多点真正热爱的活动。

We wish that we had more kind of things that we love to do in our free time.

对我来说，我总觉得我是在收集爱好，就像收集小饰品一样。

For me personally, I feel like I collect hobbies almost like they're trinkets.

我有很多爱好轮着来，每个我都特别喜欢，但并不总能抽时间真正去做。

Like, I have so many hobbies on rotation that I adore and that I love doing, but I don't always get the chance to actually do them.

有时候我会把它们放下，过上六个月又重新捡起来。

And, you know, I'll drop them every now and again and then pick them back up like six months later.

我慢慢意识到，当我没在做这些爱好的时候，生活就会明显变差。

And what I've really begun to realize is that the times when I'm not actively doing my hobbies are the times when my life kind of suffers.

很多时候，生活好像只剩下工作、人际关系和各种责任，但我们需要的不止这些。

Often it's that my life feels like it's all centered on work and my relationships and my responsibilities and we need something deeper than that.

我们需要一些项目。

We need projects.

我们需要创造力。

We need creativity.

我们需要调动大脑的不同部分，而爱好带来的好处真的太多了。

We need to be using different parts of our brain and there are just so many benefits that hobbies bring.

你可能觉得，这么小、这么 playful、这么有趣的事，怎么可能有那么大的力量？但我觉得，真正享受生活，恰恰是保持身体健康、成为更全面、更有趣、更充实的人的关键所在。

You think that something so small and so playful often and so fun couldn't be so powerful, but I think actually enjoying your life is one of those crucial, you know, secret parts of being healthier physically, of being more rounded, a more interesting, fulfilled person.

爱好在这其中扮演着重要的角色。

Hobbies play a big role in that.

我们很容易理解，幸福感体现在身体健康、心理健康、和朋友相聚这些方面。

And it's so easy to see how well-being is like physical health, mental health, seeing friends.

但找乐子、发挥创意、用别的方式打发时间，同样意义重大。

But having fun, being creative, doing something else with your time is significant.

我觉得，爱好特别能帮我们重新连接内心那个孩子。

I also feel like hobbies are so great for reconnecting with your inner child.

它们让你重新变得好奇。

They make you feel curious.

它们也是连接他人的绝佳方式。

They're great for connecting with others.

它们能激活你在工作中一直闲置的那些大脑区域。

They use new parts of your brain that lay dormant whilst you're at work.

你知道，这种例子还有很多。

You know, the list goes on.

今天我们要聊聊爱好那些你可能没意识到的心理好处，不同类型的爱好，还有那些其实特别有意思的分类，以及为什么我们总是很难真正投入进去。

So today we're gonna talk about the hidden psychological benefits of hobbies that you may not know, the different types of hobbies, different categories of hobbies that are really actually quite fascinating when you get into it, and why it is that we struggle so much to get engaged in them.

为什么我们总是更容易去刷电视、刷Instagram短视频、刷TikTok呢？

Why it is so much easier to consume, to watch television, to watch Instagram reels, to watch TikToks.

为什么这种被动消费成了常态，以及我们该如何突破阻碍我们从事爱好的三大障碍。

Why that has become the status quo and how we can overcome the three major barriers that are stopping us from doing our hobbies.

这个节目让我特别有干劲。

I am energized by this episode.

我对这个节目充满期待。

I am excited by this episode.

我希望我们每个人听完后都能立刻去尝试点新的东西，动手做点什么，玩起来，动起来，不管是什么都行。

I want us all to leave ready to try something new, to get your hands dirty, to get playful, get active, whatever it is.

那么不多说了，咱们直接进入主题，聊聊为什么我们需要爱好，尤其是在二十多岁的阶段。

So without further ado, let's dive into all of the psychology behind why we need hobbies, especially in our twenties.

我们先从最基础的说起。

Let's begin with the basics.

一件简单到可能看起来有点傻的事。

Something so simple that it might seem silly.

什么是爱好？

What is a hobby?

在这个时代，这个词到底意味着什么？

What does that even mean in this day and age?

这正是我们得从这里开始的地方。

That's where we really have to begin.

这其实不是个蠢问题，因为出人意料的是，到底什么才算爱好，至今还有争议。

And it's actually not a stupid question because surprisingly, the very definition of what makes up a hobby is up for debate.

我觉得这个争议最能体现的，就是看电影算不算爱好。

I think the debate is actually best summarized by whether you think watching movies is a hobby or not.

因为有些人会说，当然算。

Because some people say, yes, of course it is.

这其实挺有教育意义的。

It's like quite educational.

你完全可以从很深刻的角度去思考它。

You can quite get quite intellectual about it.

但另一些人会说，绝对不可能。

And other people would be like, yeah, absolutely no way.

这太被动了，算不上什么爱好。

That's way too passive to be a hobby.

好好想想你的答案，因为它其实揭示了爱好和非爱好的关键区别。

Think about your answer because it actually points to a really important distinction between what makes up a hobby and what doesn't.

我们都同意，爱好是你在空闲时间里自发喜欢做的事情。

We can all agree that a hobby is something we do with our free time that we naturally enjoy.

它也不能和工作有关。

It also can't be related to work.

有些人甚至认为，它也不能和任何你必须做的事扯上关系。

And some people would even say it can't be related to anything that you need to do.

任何你生存所必需的东西。

Anything that is essential that you need for survival.

我喜欢买菜。

So I love grocery shopping.

对吧？

Right?

我空闲的时候也会做这件事。

And I do that in my free time.

但这不算爱好，因为它属于必需做的事。

But it's not a hobby because it's something that is that that is essential.

爱好是一种独特的休闲方式，不是为了达成某个目的。

So hobbies are their own unique form of, you know, leisure that is not purpose driven.

我之前提到的争议，也在于爱好是否需要一定的投入或精力才算数。

The debate I mentioned before is also about whether a hobby requires some kind of effort or energy to be considered a hobby.

刷手机、滑屏幕、看电视，其实几乎不需要什么脑力投入。

So there is very little mental effort that goes into being on your phone or scrolling or watching TV.

所以人们会说，这算不上一种主动的投入。

And so people would say there's not an active commitment.

你没付出，自然也得不到什么回报。

You're not really getting something out because you're not putting anything in.

但也许，去电影节看外国电影就算，因为那确实需要动点脑筋。

But maybe, you know, foreign films at festivals would count because it does require some kind of cognitive expenditure.

希望我说得还清楚。

Hopefully, that makes sense.

关键就在于，到底什么才算越过那条线。

It's really that debate around what what crosses the the line.

如果非让我表态，我算是个传统派的爱好拥护者。

And if you want my opinion, I'm a bit of a hobby traditionalist.

我觉得，真正的爱好总得有点额外的东西。

I do think that your hobbies kind of require something extra.

它得让你动脑筋、动身体，或者激发创造力，而像刷手机、看电视这种被动行为，可做不到这些。

They require you to like switch on your brain or your body or your creativity in a way that, you know, a passive act like watching TV or being on your phone, doesn't.

也就是说，它是主动的。

Like, it's active.

如果你不同意，我们非常欢迎你来分享看法，因为我知道大家的意见并不一致。

If you don't agree, obviously, we'd love to hear from you because I know that there's differing opinions.

简单说，就是你在空闲时间里喜欢做的、会定期进行的、能调动你大脑或身体某部分的活动，而且这部分跟工作或生活必需无关。

But basically, it's something that you find fun, that you do in your leisure time, that you do regularly, which we'll get to later, and that uses some part of your brain or your body which is not related to work or something essential.

我最近发现了一件特别有意思的事，至少我觉得很有趣——有些人，尤其是社会学家，是怎么看待爱好的，以及他们怎么给爱好分类的。

Something really fascinating, at least I think it's fascinating, but something fascinating that I discovered is about how certain people think about hobbies, especially sociologists, and how they group them.

其实，爱好和爱好的参与者可以分为三种不同类型。

So there are actually three different types of hobbies or hobbyists, people who do hobbies.

根据一本2015年出版的、专门研究爱好心理学与社会学的书，有一种叫‘休闲型爱好’，就是单纯图个乐子，可能持续时间短，也不需要太多准备或花销。

According to this book, which is a whole book on the psychology and the sociology of hobbies published in 2015, there is the casual leisure kind of hobby that is fun, you know, maybe short lived, doesn't really require a lot of preparation or money.

比如，你每周去社区球场打一次篮球，或者去附近泳池游泳，玩桌游，或者涂色画画，都属于这一类。

So like, you might go and play basketball at a community court once a week or you swim at the local pool, you play board games, you make some kind of art like coloring in.

这种就叫休闲型爱好。

That is casual leisure.

接下来就更认真一点了，这叫正经休闲爱好。

Then we get a bit more serious and this is very properly called serious leisure hobbies.

这类爱好需要投入更多精力，也需要花更多钱才能获得满足感。

These are the kinds of hobbies that require a bit more effort, a bit more money as well to be rewarding.

比如陶艺。

Like ceramics.

你确实得花钱买工具。

There is you do have to pay for the tools.

还有骑马、潜水这些活动，也都需要设备投入。

You have to pay for the equipment or horse riding or scuba diving.

它也可以用来形容那些把休闲爱好发展得更深入的人。

It can also describe people who have taken a casual leisure hobby.

比如骑自行车，后来就认真起来了。

So, like, bike riding and made it a lot more serious.

你可以在闲鱼上花五百块买辆二手自行车，就在小区里转转，这也算个爱好。

You know, you can get a $50 secondhand bike on Facebook marketplace and, like, ride it around your neighborhood and that can be a hobby.

比如说，有个朋友叫费利克斯，他在自行车和装备上花了不少钱，还参加比赛，用能量胶，穿专业骑行服。

Or for example, you know, have a friend Felix who spends so much money on bikes and equipment and he does races and he has gels and outfits.

他这已经算是达到深度休闲的水平了。

Like, you know, he's at that serious leisure level.

我想说，就连阅读这样的爱好，也可能变成深度休闲。

I'm going to make an argument that even like a hobby, like reading, can become serious leisure.

现在随着读书分享越来越流行，这种情况越来越常见。

And we're seeing that more with like the popularity of book talk.

有些人甚至专门腾出一个房间来放书。

Where like people build whole rooms for their books.

他们收藏书籍，

They collect them.

还会设定长期的年度阅读目标，比如一年读一百本、两百本。

They have these long term yearly reading goals of like a hundred, two hundred books.

这肯定得花不少钱。

Like that has to cost money.

我最近跟一个朋友聊过这事，她是个超级书迷。

And I was speaking to a friend about this recently who was saying and she's like a huge avid reader.

她说，这种风气反而让读书和读书会的乐趣消失了，因为这已经不再是休闲了。

And she was saying how that culture has really taken the fun out of reading and like and the fun of book clubs and of the community because it's not leisure anymore.

简直像在上班一样。

It's almost like work.

更像是跟圈子里其他人较劲。

It's almost like competition amongst other people in the community.

顺便说一句。

Just a quick sidebar.

我觉得这特别有意思。

I thought that was very interesting.

最后，还有一种是项目型休闲。

But finally, we have project based leisure.

这是我们的最后一个类别。

That's our final category.

这是短期的。

And this is short term.

通常是些一次性项目，做完很有成就感。

It's often one off projects that are rewarding.

比如拼乐高、去当体育赛事的志愿者，或者精心打造一个花园。

Like building LEGO sets, volunteering for sports events, or like building a really elaborate garden.

你知道，这种事不可能天天做。

You know, you just you can't do that every day.

一年可能就做三四次吧。

You might only do it like three to four times a year.

但它依然算是一种持续性的项目型爱好。

But it is still like an ongoing project based hobby.

这就引出了另一个有趣的讨论。

So that brings us to another fascinating debate.

一个人该有多少种爱好？又该多频繁地去参与？

How many hobbies should you have and how often should you be doing them?

这 definitely 会随着年龄变化。

This definitely like varies on age.

我们都经历过小时候或青春期，那时候好像有成千上万种爱好，但长大后，工作和日常琐事慢慢取代了它们。

I feel like we all have the experience of being a kid or a teenager and having seemingly like thousands of of hobbies that are then replaced by work and replaced by like the other things that we need to do day in and day out as we get older.

但到了年纪更大一点，快到老年的时候，那些爱好又都回来了。

But then I think as we reach like an older age, almost becoming elderly, all of our hobbies come back.

我想用我奶奶的例子来说明这一点。

And I am gonna use the example of my grandma as a prime opportunity to explain this.

她每天都忙个不停。

That woman is so busy.

她一刻都闲不下来。

She is bustling.

她总在做事。

She is doing.

她喜欢打理花园。

She gardens.

她还画画。

She paints.

她做志愿者。

Volunteers.

她看书。

She reads.

她烤点心。

Bakes.

她去健身房。

Go to the gym.

都快78岁了，还这样。

Even at like 78.

所以很明显，人生不同阶段，兴趣爱好是会变化的。

So it's kind of like it it definitely differs across our lifespan.

不过按常理来说，研究人员一般认为，两到五个爱好是最理想的。

But if we are following the law of averages, researchers will typically say that two to five hobbies is the sweet spot.

你最好有两到五项真正热爱的爱好，再顺便做一些偶尔会做的其他事情。

You should have between two to five things that you're really passionate about and then maybe a few other things that you do, you know, occasionally.

有一项2010年的研究，是这类研究中的第一个。

So one study from 2010 that was actually the first of its kind.

它试图找出爱好的最佳数量，结果出人意料地发现，根本不存在什么上限。

It basically tried to find the golden number for hobbies and fascinatingly, interestingly, shockingly, they found that the limit does not exist.

只要你有时间和空间，爱好越多，对你的身心健康提升就越明显。

As long as you have the space and the time, the more hobbies you do, the more improvements you will see to your physical and psychological health.

这还跟压力更小、血压更低有关。

It's also associated with less stress, lower blood pressure.

多些爱好和更多闲暇时间，带来的就是这些好处。

That's what having more hobbies and more leisure time brings you.

我觉得，闲暇时间本身也是一个非常重要的因素。

I think the more leisure time is also an important factor.

这些都是我们特别希望看到的变化。

These are all things that, you know, we really want to see.

所以简单来说，只要你有时间，想有多少爱好都可以，照样受益。

So basically, as long as you have the space you can have as many hobbies as you want and still be benefiting.

还有另一个公式，你可能也听说过。

There is another formula that you've probably heard as well.

另一个关于爱好的‘黄金数字’，就是四。

Another like golden number for hobbies And that is the formula of four.

我们需要四个爱好。

We need four hobbies.

一个用来保持身体健康。

A hobby to keep you physically fit.

一个用来激发创造力。

A hobby to stay creative.

一个用来保持头脑清醒。

A hobby to stay mentally fit.

还有一个用来赚钱。

And a hobby to make money.

我特地花了好大劲儿，想搞清楚这说法到底是谁最先提出来的。

I tried so hard to, like, try and figure out who said this first.

现在这几乎成了共识，我特别认同前三条。

I think nowadays it's just common wisdom, and I love the first three.

我保持健康的爱好是去健身房打拳，做陶瓷来激发创意，平时还看书、听播客。

My hobby to keep me fit is boxing in the gym, and then I do ceramics to stay creative and I read and I listen to podcasts.

我读期刊是为了让脑子保持活跃。

I read journals to like keep myself mentally fit.

但第四条——靠爱好赚钱，我有点意见。

But the last one, a hobby to make you money.

我觉得一旦把爱好变成赚钱的工具，那种原本该有的轻松乐趣就没了。

I do have a small issue with including that because I think when you make money from a hobby, you lose the implicit natural enjoyment that is meant to bring.

我说这话，可是有切身体会的，因为我已经把其中一个爱好做成了全职工作。

And I actually say that as someone who made one of their hobbies like a full time job.

你知道吗？这个播客以前纯粹就是个消遣。

You know, this podcast used to be purely a leisure activity.

我以前发的内容没现在这么频繁。

I posted what I wanted, not as frequently as I do now.

那时候话题特别杂，我干脆直接请朋友来当嘉宾。

It was just super random topics that I'd cover and I'd literally have my friends on as guests.

然后很多人就开始听。

And then a lot of you tuned in.

谢谢你们一直支持。

Thank you for doing that.

后来这事儿就变成了我的全职工作。

And it became my full time job.

我想跟你们说说我的看法。

This is what I wanna say about that.

我得先说明，我真的很爱我现在的这份工作。

And I wanna caveat by saying I absolutely love what I do.

但当你把原本纯粹为乐趣做的事变成赚钱的手段时，你得至少爱它两倍才行。

But when you start doing the thing that you used to do purely for enjoyment as a way to make money, you have got to love it at least like 200%.

因为一旦牵扯到钱和财务，压力自然就来了，你可能会彻底失去那份热爱。

Because when money and finances get involved, it is naturally going to become stressful and you will lose, I would like to say, a 100% of the love.

所以你得有200%的热爱，才能承受失去100%的热爱，还能继续保持激情。

So you have to be at a 200% level to afford to lose a 100 of the love so that you're still full of passion for it.

你得时刻提醒自己，保持这份动力。

So you've, you know, you've still gotta make sure you have that motivation.

一旦这事儿变成了工作，那种热情本来就会慢慢消退。

You're naturally gonna lose that when it becomes a job.

这种事特别常见，尤其是对创作者、音乐人或者运动员来说。

And it's really really common that this happens especially amongst, people who are creators or musicians or people who are sports people.

运动员。

Athletes.

我真没想到这个词怎么说。

I love that I didn't know the word for that.

运动员。

Athletes.

对我来说，差不多两年前，当播客变成我的全职工作时，我经历了一场近乎兴趣危机，因为那曾经是我唯一在乎的事。

For me, I you know, I had like basically a hobby crisis when the podcast became my full time job like almost two years ago now because it was all I cared about.

那真的是我唯一在乎的事。

It was all I cared about.

我特别热爱做这件事，可后来它又成了我经济保障——或者说是缺乏保障——的来源。

It was the thing I really loved doing and then it became additionally my source of financial security or lack thereof.

这让我特别疲惫，因为除此之外，我生活中再没有别的事能让我纯粹为了享受而做了。

And it made it pretty exhausting, because additionally I think nothing had taken its place in my life as the thing that I just purely did for the pleasure of it.

我平时没再干任何休闲的事，因为一切都还在慢慢调整，还没找到平衡。

There was nothing leisure based that I was doing outside of this because it was taking a while for everything to kind of line up or kinda settle into place.

就在那时，我开始真正困惑：我到底是谁？

And that is when I think I had this whole crisis of like, who am I?

如果抛开工作，我还能代表什么？

What do I even stand for that isn't work?

于是我下定决心，要把这个问题当成一件正事来面对。

And I made it a real thing that I was dedicating myself to.

我开始把精力投入到自己的爱好里。

I was dedicating myself to my hobbies.

我开始学陶艺。

I started pottery.

我又重新去海里游泳了。

I started swimming in the ocean again.

我开始练拳击，不想再在那段时间里彻底迷失自己。

I started boxing because I didn't wanna lose myself any further in that process.

那我们为什么要做这件事呢？

So why do we need to do this?

我们为什么需要花时间、投入时间，把爱好放在优先位置？

Why do we need to spend time, devote time, prioritize time for our hobbies?

从心理、情感，甚至身体的角度来看，这到底有什么好处？

And speaking from a psychological, emotional, even physical perspective, what are the benefits?

我们会在短暂的广告后，继续聊聊这些，还有更多内容。

We are gonna talk about all of that and more after this short break.

我说这话的时候会握着你的手，但如果你的生活只剩下工作和人际关系，那永远谈不上真正充实。

I'm gonna hold your hand when I say this, but your life will never be truly fulfilling if all you have is work and your relationships.

这两样确实很重要，但你还需要一样只属于你自己的东西。

Both of those things are really crucial, but you need something that's just about you.

你需要更多的滋味。

You need more flavor.

你需要更多的激情。

You need more excitement.

这就是爱好存在的意义。

That is what hobbies are for.

尤其是在二十多岁的时候，我们会经历一个非常重要的成长转折——工作逐渐成为生活的重心，也自然而然地塑造了我们的自我认同。

Especially in our twenties, there is this very important developmental transition we experience where work becomes the predominant activity in our lives and naturally it takes over a lot of our identity.

这很自然。

And that makes sense.

如果你每天要花八个小时以上在工作上，那这部分时间肯定会深深影响你生活的方方面面。

If you're spending eight hours plus at your job every day, that is a big chunk of your time that is going to be consumed with whatever it is you're doing.

不管是数据录入、跟人打交道、解决问题，还是帮忙搬东西，不管是什么工作。

Data entry, talking to people, solving problems, helping helping people moving things, whatever it is.

耶鲁大学有一篇特别好的文章，讲的是这种现象在职业生涯初期的人身上尤其明显，因为我们内心总怕失败，于是把生活全押在工作和满足他人期待上。

There was a really great article from Yale University that spoke about how this is particularly a problem for those of us who are relatively early on in our careers because there's that implicit fear of failure that drives us to center our lives on work and achieving what is expected of us.

这种强烈的驱动力和专注，最终让我们的人格和职业身份完全混为一谈。

This intense like drive and focus, it forces our identity to ultimately become synonymous with what we do for a living.

我记得当顾问那会儿，工作两年后有人问我：你平时有什么消遣？

I remember when I was working as a consultant, like someone asked me like two years into working this job, what do you do for fun?

我得好好想一想，最后还编了一个出来。

And I had to really think about it and then I had to make it up.

因为那时候，工作就是我生活的全部。

Because at that point, work was everything to me.

是的，我会见朋友。

Yes, would like see my friends.

也会出去喝一杯。

I would go out for drinks.

我会出去吃晚饭。

I would go out for dinner.

我会去健身房。

I'd go to the gym.

但除此之外就没啥了。

But there wasn't much more.

生活中几乎没有属于我自己的东西。

There wasn't much that was individual to me.

没有兴趣爱好，这风险可不小。

And that is a big risk of not having hobbies.

你会渐渐失去作为一个人的丰富性。

You stop being someone who has dimension.

这就引出了一个巨大的好处。

And that brings me to a huge benefit.

培养一两个爱好，能帮你构建一个超越工作和职业的充实生活。

Having a hobby, having a couple allows you to build an intentional life outside of career and outside your work.

把你自己和你的生活想象成五个水桶。

Think of yourself and your life as like containing five buckets.

你有人际关系、工作、健康、个人成长，还有娱乐。

You have your relationships, you have your work, your well-being, personal growth, and then you have fun.

你有休闲时间。

You have leisure.

想要生活平衡，就要尽量平均地往每个桶里倒水。

Your way to a balanced life is to pour as equally as you can into each of these buckets.

但你总的水量其实不会增加。

But you kind of never get more water.

所以任何时候，你能分配到这五个方面上的水量都是固定的。

So at any given time, the amount of water you have to distribute across all these things is gonna be the same.

你可以把水从一个桶倒到另一个桶里。

You can pour from one bucket into another.

你也可以让某个桶空掉。

You can empty a bucket.

但当这些桶里的水量不均时，我们就容易感到痛苦。

But when these buckets are uneven, we suffer.

如果你一直往工作这个桶里倒水，就不得不从健康这个桶里抽走一些。

If you keep pouring into the work bucket, you have to pour from the health bucket.

还得从个人成长和休闲这两个桶里挪走水分。

You have to pour from the personal growth bucket, from your leisure bucket.

你的关系也会因此受损。

Your relationships will suffer.

通过培养那些你喜欢的爱好，并且特意留出时间去做，我们才能平衡其他几个桶。

By having those hobbies that we enjoy and make time for, we balance out all the other buckets.

确保没有哪个桶变得过大，把所有的水、所有的精力都吸干。

We make sure that no one bucket ever gets too big that it consumes all the liquid, all the water, all the energy.

比如有一项研究就分析了长时间工作与抑郁情绪、整体幸福感之间的关系。

One study for example looked at the relationship between when you work really long hours and how that impacts depression and well-being.

除了发现一个显而易见的事实——工作时间越长，对健康造成的负面影响就越严重。

And on top of discovering the very obvious thing which is that the more hours you work, the more significant negative impact it has on your health.

研究者发现，即使时间有限，拥有爱好也能有效缓解这些负面影响。

What researchers did find was that having hobbies, even if you had limited time, actually helped mitigate those adverse side effects.

因为你仍在投入时间和精力，把自己当作一个不只是员工的人来培养。

Because you were still putting time, energy, you had you were making an investment in yourself as someone who was not just an employee.

你有一个地方，可以让大脑切换到别的事情上。

You know, you have this place to go where your brain can think about something different.

能帮你减压。

It can de stress.

能帮你把工作和生活分隔开。

It can compartmentalize.

所以我经常说，你的爱好最好和日常工作完全不同。

That's also why I really, often say that your hobbies should be different to what you do at work all day.

比如你是护士，这听起来有点傻，但你的爱好千万别是玩‘外科手术’这类游戏。

You know, like if you're a nurse, your hobby this is gonna sound silly, but it can't be like playing operation.

这只是个夸张的例子。

You know, that's a silly example.

但如果你整天对着屏幕工作，比如处理数据、做市场推广之类的。

But if you spend your day working in front of a screen doing like data or like marketing or whatever.

那回家后还继续搞些跟屏幕有关的爱好，其实并不太好。

You know, it's not great if you come home and you have more screen based hobbies.

最好是能有点儿反差感。

You want it to be quite nuanced.

让你的大脑能有别的东西可以折腾。

You wanna give your brain something more to play with.

说到底，爱好本身就能让人更开心。

You know, hobbies also just simply make you happier.

我们就从最基础的心理学角度来说吧。

We're just gonna say it from the most basic psychological lens.

当你做自己喜欢的事时，大脑会释放多巴胺来奖励你。

When you participate in something you love, your brain rewards you with dopamine.

这会让你更有动力继续下去。

That keeps you motivated to keep going.

这会让你更快乐。

It makes you happier.

充满爱好的生活更有意义。

A life filled with hobbies feels more purposeful.

我最喜欢的一份研究，特别特别特别支持这个观点，是针对将近——我说这个数字你可能会惊讶——十万人做的。

One of my favorite, favorite, favorite, favorite pieces of research that supports this was conducted with almost, and I'm gonna say this number because it's astounding, a 100,000 people.

没错。

That's right.

这项研究对象是十万人，全都超过六十五岁，而且都已经退休了。

It was a piece of research on a 100,000 people, all of them over the age of 65 and they'd all retired.

结果发现，这些老年人如果有爱好，并且每周做超过一次，不仅更快乐，寿命也更长。

And what they found was that when these older adults had hobbies and they did their hobby more than once a week, they not only were happier, they also lived longer.

因为健康不只是身体上的，还包括心理和认知层面。

Because health is not just physical, it is mental, it is cognitive.

如果你不注意，就会慢慢放弃对身体的保养。

You will start giving up on your physical health.

如果你没有真正想为之活着的事情，没有真正喜欢做的事，你就不会再那么在乎自己了。

You will start not caring about yourself as much if you don't have something that you actually want to live for, something that you actually enjoy doing.

你对自己也会变得不那么积极。

You won't feel as positive towards yourself.

如果你觉得人生没有意义，又不快乐，你就不会那么关心自己的健康，也不会主动去保护它。

You won't feel as positive towards your well-being and as active and protective if you don't feel like you have a purpose if you're not happy.

其实，我们根本不需要研究来告诉我们这一点。

And you know, we don't need like a study to tell us that.

直觉上，人就需要有休闲的时间。

Like intuitively humans need recreational time.

人需要有值得关心的事物。

They need things to care about.

但我真的觉得有必要再提醒你一下。

But I do think it's really important that I remind you.

我再简单说说其他一些好处。

I'm just gonna rattle off some other benefits.

我知道我现在可能已经说动你了，但再简短说几点。

I know I probably convinced you by now, but just quickly.

爱好能提升你的专注力。

Hobbies improve your focus.

你可能会想，我没时间做这些。

You know, even if you think I don't have time for this.

我工作或学习已经忙得不可开交，哪还有空去游泳、去健身房，或者干别的那些事。

I'm so busy with work or school, like I'm not gonna do my hobbies, I'm not gonna go for a swim, I'm not gonna go to the gym, I'm not gonna do this, that, whatever.

但其实，专门留出时间做这些事，反而会让你效率更高。

Actually, setting aside time to do those things will mean that you perform better anyways.

它们能帮你减轻压力。

They make you less stressed.

它们让你更贴近真实的自己。

They make you more in touch with your authentic self.

而且，根据活动是独自进行还是团体参与，还能帮你减少孤独感。

And, like, depending on whether the activity is solo or group based as well, it can make you less lonely.

这是我们日常中非常重要的一部分。

It's a valuable part of our routine.

它让我们变得更灵活。

It makes us more flexible.

每一件事都说明，我们更需要腾出时间来做这些事。

Every single thing points to us needing more time to do this.

但过去几年有个令人担忧的现象：像你我这样1995年以后出生的这一代人，已经不像以前那样热衷培养兴趣爱好了。

Scary finding though from the last few years is that this generation, you know, you and me, people born after 1995, we are not picking up hobbies the same way people used to.

我们看到，真正拥有多种爱好、把爱好融入生活的人，数量在持续下降。

We're seeing a steady decline in hobbyists, the people who have a lot of hobbies, who make hobbies a part of who they are.

而我们的很多爱好其实都是消费型的。

And a lot of our hobbies are based on consumption.

比如，就是看电视。

So they are based on watching TV.

更多的是买买买、收藏东西、打游戏、看电影，而不是动手创造类的爱好。

They are based on collecting things that we have to buy, shopping, video games, movies, rather than production based hobbies.

动手创造类的活动。

Production based activities.

那些能让你创作新东西、表达自我、投入精力、回馈社会的事情。

Things that are about creating something new, expressing yourself, expending energy, giving something back.

我不是说某些爱好就一定比别的更好、更纯粹，但要是我们所有的活动都跟消费和花钱挂钩，总觉得少了点成就感。

And it's not to say that certain hobbies are better or worse than others or like more pure, but I think if all our activities are attached to consumption and spending money, you know, it doesn't feel as fruitful.

你不会真的觉得自己和正在做的事建立了深层的联系。

You don't actually feel like you're connecting in the same way with what you're doing.

这种现象背后可能有几个原因，整个趋势就是这样。

This probably comes down to a few things like this whole trend.

显而易见，科技的发展是其中一个因素。

Obviously, like, the rise in technology is one of them.

我们从小接触的，就是这些东西。

Like, that is just what we are being fed.

屏幕随时都在，伸手就能拿到。

Screens are always at hand, always available.

我觉得它们没我们想的那么糟糕。

I don't think that they're like the devil that we think they are.

我觉得它们其实非常重要。

I think they're actually really important.

但我们的娱乐方式确实转向了线上。

But, you know, our way of entertaining ourselves has shifted online.

我觉得我们现在比以往任何时候都更忙。

I also think we are busier than ever.

我们手头的事务更多了。

We have more commitments.

工作占去的时间也更长了。

We spend more time at work.

我们的爱好越来越缺乏社区感。

There is less community feel to our hobbies.

这一点特别让我在意。

This really sticks out to me.