好ＥＱ搞定怪咖３法則

http://www.cheers.com.tw/article/article.action?id=5058206&page=3

人的個性百百種，有人主觀性強、有人愛唱反調、愛抱怨…，當團隊中出現EQ比主管自己還低、還有「個性」的秀異份子，不斷挑戰主管的極限時，「硬碰硬」只會造成衝突白熱化。這時你更需要好EQ做為基礎，因勢利導找出最好的方法。
畢竟，開除他看似最容易，卻顯示身為主管的自己沒有解決之道。「我把這看為磨練自己的機會，」台新國際商業銀行通路營運事業處業務管理部副總經理吳良民認為，帶人的能力，就是透過這一點一滴磨練，才能建立起來。
若你的部屬比你更無法控制情緒，《搞定怪咖員工創意法則》一書中，有3個原則可供參考。
與其痛罵，不如給予指導
作者羅倫斯．米勒（Laurence Miller）表示，主管的目標是矯正有問題的行為，而不是給員工痛擊，所以態度一定要保持堅定與客氣。指導可分6步驟：
1.清楚定義問題
最好以數字說明過去發生的問題。
2.定義問題影響範圍
提供並解釋適用於每個人的行為通則，他才不會認為只是針對他。
3.描述如何改善
明確表達你的期望，確定他了解你的意思。
4.進行示範或角色扮演
必要時示範給他看，讓他知道標準合理做法。
5.鼓勵對方改變
讓自己的指導看起來像是給對方機會，而不是「懲罰」。
6.記錄與摘要
把兩人討論且達成共識的內容記錄下來。
「EQ不好的員工，反面來看其實直率、熱情、有溫度，」遠東國際商業銀行協理蔡玉如對此則有與眾不同的解讀，「當他情緒過熱時，身為主管，就是要扮演『冷靜』的角色，不隨之起舞。」
蔡玉如提到，有一次她宣布一項新規定，導致一位業務同仁不開心，大呼小叫的說要轉調分行，還開始清理自己的座位，把不要的東西一股腦兒的丟在地上。
蔡玉如知道後，先請人幫他把地上的東西清走，等他情緒回復，再幫他分析剛才行為的效應。蔡玉如指出，這類員工並非不會自省，只是拉不下臉道歉，主管先展現包容力，他們事後反而會更努力。「所以，當下我又何必要發怒？」她笑著說。
與其命令，不如提供諮詢
諮詢則適用於「不是非常明顯的問題或違規行為，以及造成特定問題行為的態度或行事風格。」米勒提到，主管需要了解員工行為背後的主要原因，並採取支持、同理心的態度，引導員工提出建設性的解決方法。
曾經有業務員績效不佳，又看不出拜訪客戶的成效，所以吳良民接到主管指示，需要對方提出跑客戶時的細節。
如果直接這樣做，吳良民評估，對方一定會反彈。於是，他用了故事來比喻，詢問他如果自己的孩子老說要去圖書館，卻總是考試考不好，他會怎麼做？當對方提出可以從旁檢核的建議後，吳良民才順勢轉回正題，果然順利讓對方接受。

W Hotel餐飲部總監林芸慧帶領個性部屬的方法，也有異曲同工之處。她通常不以「命令」方式要對方調整態度，而是從「為什麼」要如此做，以及分享自己過去的經驗，來提醒對方，「要讓對方知道你是站在他的立場幫他想。」
與其容忍，不如懲戒

沒有人想下最後通牒，但如果部屬一直不願改變，對其他遵守組織文化與制度的員工其實並不公平，米勒也指出，這時就該採取懲戒或解雇的行動。
《創業家》雜誌（Entrepreneur）指出，在執行懲戒或解雇前，主管需要廣泛蒐集資訊，也要讓對方有說明或最後改正的機會，如果情況仍然沒有改善，就得堅定立場請他離開，否則可能對組織帶來更大的副作用。

Let It Go!

The snow glows white on the mountain tonight
Not a footprint to be seen
A kingdom of isolation, and it looks like I'm the Queen
The wind is howling like this swirling storm inside
Couldn't keep it in; Heaven knows I've tried

Don't let them in, don't let them see
Be the good girl you always have to be
Conceal, don't feel, don't let them know
Well now they know

Let it go, let it go
Can't hold it back any more
Let it go, let it go
Turn away and slam the door
I don't care what they're going to say
Let the storm rage on
The cold never bothered me anyway

It's funny how some distance
Makes everything seem small
And the fears that once controlled me
Can't get to me at all

It's time to see what I can do
To test the limits and break through
No right, no wrong, no rules for me,
I'm free!

Let it go, let it go
I am one with the wind and sky
Let it go, let it go
You'll never see me cry
Here I stand
And here I'll stay
Let the storm rage on

My power flurries through the air into the ground
My soul is spiraling in frozen fractals all around
And one thought crystallizes like an icy blast
I'm never going back, the past is in the past

Let it go, let it go
And I'll rise like the break of dawn
Let it go, let it go
That perfect girl is gone
Here I stand
In the light of day
Let the storm rage on
The cold never bothered me anyway!

Read more: Idina Menzel - Let It Go Lyrics | MetroLyrics

19 Hard Things You Need To Do To Be Successful

http://www.businessinsider.com/hard-things-you-need-to-do-to-be-successful-2014-1


You have to do the hard things.

• You have to make the call you’re afraid to make.
• You have to get up earlier than you want to get up.
• You have to give more than you get in return right away.
• You have to care more about others than they care about you.
• You have to fight when you are already injured, bloody, and sore.
• You have to feel unsure and insecure when playing it safe seems smarter.
• You have to lead when no one else is following you yet.
• You have to invest in yourself even though no one else is.
• You have to look like a fool while you’re looking for answers you don’t have.
• You have to grind out the details when it’s easier to shrug them off.
• You have to deliver results when making excuses is an option.
• You have to search for your own explanations even when you’re told to accept the “facts.”
• You have to make mistakes and look like an idiot.
• You have to try and fail and try again.
• You have to run faster even though you’re out of breath.
• You have to be kind to people who have been cruel to you.
• You have to meet deadlines that are unreasonable and deliver results that are unparalleled.
• You have to be accountable for your actions even when things go wrong.
• You have to keep moving towards where you want to be no matter what’s in front of you.

You have to do the hard things. The things that no one else is doing. The things that scare you. The things that make you wonder how much longer you can hold on.
Those are the things that define you. Those are the things that make the difference between living a life of mediocrity or outrageous success.
The hard things are the easiest things to avoid. To excuse away. To pretend like they don’t apply to you.
The simple truth about how ordinary people accomplish outrageous feats of success is that they do the hard things that smarter, wealthier, more qualified people don’t have the courage — or desperation — to do.
Do the hard things. You might be surprised at how amazing you really are.


Read more: http://danwaldschmidt.com/2014/01/attitude/hard-things#ixzz2rgcwKL9d


This post originally appeared at Edgy Conversations. Copyright 2014.

Read more: http://danwaldschmidt.com/2014/01/attitude/hard-things#ixzz2rgdRpW6m

Stanford research: The meaningful life is a road worth traveling

http://news.stanford.edu/news/2014/january/meaningful-happy-life-010114.html

A Stanford research project explored the key differences between lives of happiness and meaningfulness. While the two are similar, dramatic differences exist – and one should not underestimate the power of meaningfulness. "The quest for meaning is a key part of what makes us human," the researchers concluded.

By Clifton B. Parker

While lives of meaningfulness and happiness overlap, they are distinctly different, according to Stanford research.
In a study published in the Journal of Positive Psychology, Jennifer Aaker of Stanford Graduate School of Business, along with colleagues, found answers about life in how people spend their time and what experiences they cultivate.
"Happiness was linked to being a taker rather than a giver, whereas meaningfulness went with being a giver rather than a taker," Aaker said.
The researchers surveyed 397 people over a month-long period, examining whether people thought their lives were meaningful or happy, as well as their choices, beliefs and values. They found five key differences between meaningfulness and happiness:
• Getting what you want and need: While satisfying desires was a reliable source of happiness, it had nothing to do with a sense of meaning. For example, healthy people are happier than sick people, but the lives of sick people do not lack meaning.
• Past, present and future: Happiness is about the present, and meaning is about linking the past, present and future. When people spend time thinking about the future or past, the more meaningful, and less happy, their lives become. On the other hand, if people think about the here and now, they are happier.
• Social life: Connections to other people are important both for meaning and happiness. But the nature of those relationships is how they differ. Deep relationships – such as family – increase meaning, while spending time with friends may increase happiness but had little effect on meaning. Time with loved ones involves hashing out problems or challenges, while time with friends may simply foster good feelings without much responsibility.
• Struggles and stresses: Highly meaningful lives encounter lots of negative events and issues, which can result in unhappiness. Raising children can be joyful but it is also connected to high stress – thus meaningfulness – and not always happiness. While the lack of stress may make one happier – like when people retire and no longer have the pressure of work demands – meaningfulness drops.
• Self and personal identity: If happiness is about getting what you want, then meaningfulness is about expressing and defining yourself. A life of meaning is more deeply tied to a valued sense of self and one's purpose in the larger context of life and community.
One can find meaning in life and be unhappy at the same time.
Aaker points out that this type of life has received less attention in the media, which has recently focused on how to cultivate the happy life.  Examples of highly meaningful, but not necessarily happy, lives may include nursing, social work or even activism.
The unhappy but meaningful life involves difficult undertakings and can be characterized by stress, struggle and challenges. However, while sometimes unhappy in the moment, these people – connected to a larger sense of purpose and value – make positive contributions to society.
Happiness without meaning is characterized by a relatively shallow and often self-oriented life, in which things go well, needs and desires are easily satisfied, and difficult or taxing entanglements are avoided, the report noted.
And so, the meaningful life guides actions from the past through the present to the future, giving one a sense of direction. It offers ways to value good and bad alike, and gives us justifications for our aspirations. From achieving our goals to regarding ourselves in a positive light, a life of meaningfulness is considerably different than mere happiness.
"People have strong inner desires that shape their lives with purpose and focus – qualities that ultimately make for a uniquely human experience," said Aaker.
The research team included Roy Baumeister at Florida State University, Kathleen Vohs at the University of Minnesota and Stanford doctoral student Emily Garbinsky.

http://m.chronicle.com/article/10-Tips-on-How-to-Write-Less/124268

10 Tips on How to Write Less Badly

By Michael C. Munger September 06, 2010

Brian Taylor

Most academics, including administrators, spend much of our time writing. But we aren't as good at it as we should be. I have never understood why our trade values, but rarely teaches, nonfiction writing.
In my nearly 30 years at universities, I have seen a lot of very talented people fail because they couldn't, or didn't, write. And some much less talented people (I see one in the mirror every morning) have done OK because they learned how to write.
It starts in graduate school. There is a real transformation, approaching an inversion, as people switch from taking courses to writing. Many of the graduate students who were stars in the classroom during the first two years—the people everyone admired and looked up to—suddenly aren't so stellar anymore. And a few of the marginal students—the ones who didn't care that much about pleasing the professors by reading every page of every assignment—are suddenly sending their own papers off to journals, getting published, and transforming themselves into professional scholars.
The difference is not complicated. It's writing.
Rachel Toor and other writers on these pages have talked about how hard it is to write well, and of course that's true. Fortunately, the standards of writing in most disciplines are so low that you don't need to write well. What I have tried to produce below are 10 tips on scholarly nonfiction writing that might help people write less badly.
1. Writing is an exercise. You get better and faster with practice. If you were going to run a marathon a year from now, would you wait for months and then run 26 miles cold? No, you would build up slowly, running most days. You might start on the flats and work up to more demanding and difficult terrain. To become a writer, write. Don't wait for that book manuscript or that monster external-review report to work on your writing.
2. Set goals based on output, not input. "I will work for three hours" is a delusion; "I will type three double-spaced pages" is a goal. After you write three pages, do something else. Prepare for class, teach, go to meetings, whatever. If later in the day you feel like writing some more, great. But if you don't, then at least you wrote something.
3. Find a voice; don't just "get published." James Buchanan won a Nobel in economics in 1986. One of the questions he asks job candidates is: "What are you writing that will be read 10 years from now? What about 100 years from now?" Someone once asked me that question, and it is pretty intimidating. And embarrassing, because most of us don't think that way. We focus on "getting published" as if it had nothing to do with writing about ideas or arguments. Paradoxically, if all you are trying to do is "get published," you may not publish very much. It's easier to write when you're interested in what you're writing about.
4. Give yourself time. Many smart people tell themselves pathetic lies like, "I do my best work at the last minute." Look: It's not true. No one works better under pressure. Sure, you are a smart person. But if you are writing about a profound problem, why would you think that you can make an important contribution off the top of your head in the middle of the night just before the conference?
Writers sit at their desks for hours, wrestling with ideas. They ask questions, talk with other smart people over drinks or dinner, go on long walks. And then write a whole bunch more. Don't worry that what you write is not very good and isn't immediately usable. You get ideas when you write; you don't just write down ideas.
The articles and books that will be read decades from now were written by men and women sitting at a desk and forcing themselves to translate profound ideas into words and then to let those words lead them to even more ideas. Writing can be magic, if you give yourself time, because you can produce in the mind of some other person, distant from you in space or even time, an image of the ideas that exist in only your mind at this one instant.
5. Everyone's unwritten work is brilliant. And the more unwritten it is, the more brilliant it is. We have all met those glib, intimidating graduate students or faculty members. They are at their most dangerous holding a beer in one hand and a cigarette in the other, in some bar or at an office party. They have all the answers. They can tell you just what they will write about, and how great it will be.
Years pass, and they still have the same pat, 200-word answer to "What are you working on?" It never changes, because they are not actually working on anything, except that one little act.
You, on the other hand, actually are working on something, and it keeps evolving. You don't like the section you just finished, and you are not sure what will happen next. When someone asks, "What are you working on?," you stumble, because it is hard to explain. The smug guy with the beer and the cigarette? He's a poseur and never actually writes anything. So he can practice his pat little answer endlessly, through hundreds of beers and thousands of cigarettes. Don't be fooled: You are the winner here. When you are actually writing, and working as hard as you should be if you want to succeed, you will feel inadequate, stupid, and tired. If you don't feel like that, then you aren't working hard enough.
6. Pick a puzzle. Portray, or even conceive, of your work as an answer to a puzzle. There are many interesting types of puzzles:

• "X and Y start with same assumptions but reach opposing conclusions. How?"
• "Here are three problems that all seem different. Surprisingly, all are the same problem, in disguise. I'll tell you why."
• "Theory predicts [something]. But we observe [something else]. Is the theory wrong, or is there some other factor we have left out?"

Don't stick too closely to those formulas, but they are helpful in presenting your work to an audience, whether that audience is composed of listeners at a lecture or readers of an article.
7. Write, then squeeze the other things in. Put your writing ahead of your other work. I happen to be a "morning person," so I write early in the day. Then I spend the rest of my day teaching, having meetings, or doing paperwork. You may be a "night person" or something in between. Just make sure you get in the habit of reserving your most productive time for writing. Don't do it as an afterthought or tell yourself you will write when you get a big block of time. Squeeze the other things in; the writing comes first.
8. Not all of your thoughts are profound. Many people get frustrated because they can't get an analytical purchase on the big questions that interest them. Then they don't write at all. So start small. The wonderful thing is that you may find that you have traveled quite a long way up a mountain, just by keeping your head down and putting one writing foot ahead of the other for a long time. It is hard to refine your questions, define your terms precisely, or know just how your argument will work until you have actually written it all down.
9. Your most profound thoughts are often wrong. Or, at least, they are not completely correct. Precision in asking your question, or posing your puzzle, will not come easily if the question is hard.
I always laugh to myself when new graduate students think they know what they want to work on and what they will write about for their dissertations. Nearly all of the best scholars are profoundly changed by their experiences in doing research and writing about it. They learn by doing, and sometimes what they learn is that they were wrong.
10. Edit your work, over and over. Have other people look at it. One of the great advantages of academe is that we are mostly all in this together, and we all know the terrors of that blinking cursor on a blank background. Exchange papers with peers or a mentor, and when you are sick of your own writing, reciprocate by reading their work. You need to get over a fear of criticism or rejection. Nobody's first drafts are good. The difference between a successful scholar and a failure need not be better writing. It is often more editing.
If you have trouble writing, then you just haven't written enough. Writing lots of pages has always been pretty easy for me. I could never get a job being only a writer, though, because I still don't write well. But by thinking about these tips, and trying to follow them myself, I have gotten to the point where I can make writing work for me and my career.

Michael C. Munger is chairman of political science at Duke University, a position he has held since 2000.

The Habits Of Supremely Happy People

from :http://www.huffingtonpost.com/2013/09/16/happiness-habits-of-exuberant-human-beings_n_3909772.html

Martin Seligman, the father of positive psychology, theorizes that while 60 percent of happiness is determined by our genetics and environment, the remaining 40 percent is up to us.
In his 2004 Ted Talk, Seligman describes three different kinds of happy lives: The pleasant life, in which you fill your life with as many pleasures as you can, the life of engagement, where you find a life in your work, parenting, love and leisure and the meaningful life, which "consists of knowing what your highest strengths are, and using them to belong to and in the service of something larger than you are."
After exploring what accounts for ultimate satisfaction, Seligman says he was surprised. The pursuit of pleasure, research determined, has hardly any contribution to a lasting fulfillment. Instead, pleasure is "the whipped cream and the cherry" that adds a certain sweetness to satisfactory lives founded by the simultaneous pursuit of meaning and engagement.
And while it might sound like a big feat to to tackle great concepts like meaning and engagement (pleasure sounded much more doable), happy people have habits you can introduce into your everyday life that may add to the bigger picture of bliss. Joyful folk have certain inclinations that add to their pursuit of meaning -- and motivate them along the way.

They surround themselves with other happy people.

Joy is contagious. Researchers of the Framingham Hear Study who investigated the spread of happiness over 20 years found that those who are surrounded by happy people “are more likely to become happy in the future.” This is reason enough to dump the Debbie Downers and spend more time with uplifting people.
They smile when they mean it.
Even if you’re not feeling so chipper, cultivating a happy thought -- and then smiling about it -- could up your happiness levels and make you more productive, according to a study published in the Academy of Management Journal. It’s important to be genuine with your grin: The study revealed that faking a smile while experiencing negative emotions could actually worsen your mood.
They cultivate resilience.

According to psychologist Peter Kramer, resilience, not happiness, is the opposite of depression: Happy people know how to bounce back from failure. Resilience is like a padding for the inevitable hardship human beings are bound to face. As the Japanese proverb goes, “Fall seven times and stand up eight.”
They try to be happy.
Yep -- it’s as simple as it sounds: just trying to be happy can boost your emotional well-being, according to two studies recently published in The Journal of Positive Psychology. Those who actively tried to feel happier in the studies reported the highest level of positive moods, making a case for thinking yourself happy.
They are mindful of the good.
It’s important to celebrate great, hard-earned accomplishments, but happy people give attention to their smaller victories, too. “When we take time to notice the things that go right -- it means we’re getting a lot of little rewards throughout the day,” Susan Weinschenk, Ph.D. told The Huffington Post in May. “That can help with our moods.” And, as Frank Ghinassi, Ph.D. explains, being mindful of the things that do go your way (even something as simple as the barista getting your coffee order right) can make you feel a greater sense of accomplishment throughout the day.
They appreciate simple pleasures.

A meticulously swirled ice cream cone. An boundlessly waggy dog. Happy people take the time to appreciate these easy-to-come-by pleasures. Finding meaning in the little things, and practicing gratitude for all that you do have is associated with a sense of overall gladness.
They devote some of their time to giving.
Even though there are only 24 hours in a day, positive people fill some of that time doing good for others, which in return, does some good for the do-gooders themselves. A long-term research project called Americans’ Changing Lives found a bevy of benefits associated with altruism: “Volunteer work was good for both mental and physical health. People of all ages who volunteered were happier and experienced better physical health and less depression,” reported Peggy Thoits, the leader of one of the studies.
Givers also experience what researchers call “the helper’s high,” a euphoric state experienced by those engaged in charitable acts. “This is probably a literal “high,” similar to a drug-induced high,” writes Christine L. Carter, Ph.D. “The act of making a financial donation triggers the reward center in our brains that is responsible for dopamine-mediated euphoria.”
They let themselves lose track of time. (And sometimes they can’t help it.)

When you’re immersed in an activity that is simultaneously challenging, invigorating and meaningful, you experience a joyful state called “flow.” Happy people seek this sensation of getting “caught up” or “carried away,” which diminishes self-consciousness and promotes the feelings associated with success. As explained by Pursuit-of-happiness.org, “In order for a Flow state to occur, you must see the activity as voluntary, enjoyable (intrinsically motivating), and it must require skill and be challenging (but not too challenging) with clear goals towards success.”
They nix the small talk for deeper conversation.
Nothing wrong with shootin' the you-know-what every now and then, but sitting down to talk about what makes you tick is a prime practice for feeling good about life. A study published in Psychological Science found that those who take part in more substantive conversation and less trivial chit chat experienced more feelings of satisfaction.
"I wish I'd had the courage to express my feelings," is one of the top five regrets of the dying -- a sentiment that hints at the fact that people wish they'd spent less time talking about the weather and more time delving into what it is that makes their heart swell.
They spend money on other people.

Maybe money does buy happiness. A study published in Science found that spending money on other people has a more direct impact on happiness than spending money on oneself.
They make a point to listen.
"When you listen you open up your ability to take in more knowledge versus blocking the world with your words or your distracting thoughts," writes David Mezzapelle, author of Contagious Optimism. "You are also demonstrating confidence and respect for others. Knowledge and confidence is proof that you are secure and positive with yourself thus radiating positive energy." Good listening is a skill that strengthens relationships and leads to more satisfying experiences. A good listener may walk away from a conversation feeling as if their presence served a purpose, an experience that is closely connected with increased well-being.
They uphold in-person connections.
It’s quick and convenient to text, FaceTime and tweet at your buddies. But spending the money on a flight to see your favorite person across the country has weight when it comes to your well-being. "There's a deep need to have a sense of belonging that comes with having personal interactions with friends," says John Cacioppo, Ph.D., the director of the Center of Cognitive and Social Neuroscience at the University of Chicago. Social media, while it keeps us in touch, doesn't allow us to physically touch, which harvests the warm-and-fuzzies and even decreases feelings of anxiety.
They look on the bright side.

Optimism touts plenty of health benefits, including less stress, a better tolerance for pain and, as HuffPost Healthy Living recently reported, longevity among those with heart disease. When you choose to see the silver lining, you're also choosing health and happiness.
Seligman summed up perhaps the greatest characteristic of the optimist in one of his most acclaimed books, Learned Optimism:

The defining characteristic of pessimists is that they tend to believe bad events will last a long time, will undermine everything they do, and are their own fault. The optimists, who are confronted with the same hard knocks of this world, think about misfortune in the opposite way. They tend to believe defeat is just a temporary setback, that its causes are confined to this one case. The optimists believe defeat is not their fault: Circumstances, bad luck, or other people brought it about. Such people are unfazed by defeat. Confronted by a bad situation, they perceive it as a challenge and try harder.

They value a good mixtape.

Music is powerful. So powerful, in fact, that it could match up to the anxiety-reducing effects of massage therapy. Over a three month period, researchers from the Group Health Research Institute found that patients who simply listened to music had the same decreased anxiety symptoms as those who got 10 hour-long massages. Choosing the right tunes could be an important factor, however, as a happy or sad song can also affect the way we perceive the world. In one experiment where researchers asked subjects to identify happy or sad faces while listening to music, the participants were more likely to see the faces that matched the "mood" of the music. Click here for a few of our favorite mood-boosting jams.

They unplug.
Whether by meditating, taking a few deep breaths away from the screen or deliberately disconnecting from electronics, unplugging from our hyper-connected world has proven advantages when it comes to happiness. Talking on your cell could increase your blood pressure and raise your stress levels, while uninterrupted screen time has been linked to depression and fatigue. Technology isn't going away, but partaking in some kind of a digital detox gives your brain the opportunity to recharge and recover, which -- bonus -- could increase your resilience.
They get spiritual.

Studies point to a link between religious and spiritual practice and mirth. For one, happiness habits like expressing gratitude, compassion and charity are generally promoted in most spiritual conventions. And, asking the big questions helps to give our lives context and meaning. A 2009 study found that children who felt their lives had a purpose (which was promoted by a spiritual connection) were happier.
Spirituality offers what the 20th-century sociologist Emilie Durkheim referred to as "sacred time," which is a built-in, unplugging ritual that elicits moments of reflection and calm. As Ellen L. Idler, Ph.D., writes in "The Psychological and Physical Benefits of Spiritual/Religious Practices,":

The experience of sacred time provides a time apart from the “profane time” that we live most of our lives in. A daily period of meditation, a weekly practice of lighting Sabbath candles, or attending worship services, or an annual retreat in an isolated, quiet place of solitude all of these are examples of setting time apart from the rush of our everyday lives. Periods of rest and respite from work and the demands of daily life serve to reduce stress, a fundamental cause of chronic diseases that is still the primary causes of death in Western society. Transcendent spiritual and religious experiences have a positive, healing, restorative effect, especially if they are “built in,” so to speak, to one’s daily, weekly, seasonal, and annual cycles of living

They make exercise a priority.
A wise, albeit fictional Harvard Law School student once said, "Exercise gives you endorphins. Endorphins make you happy." Exercise has been shown to ease symptoms of depression, anxiety and stress, thanks to the the various brain chemicals that are released that amplify feelings of happiness and relaxation. Plus, working out makes us appreciate our bodies more. One study published in the Journal of Health Psychology found that exercise improved how people felt about their bodies -- even if they didn’t lose weight or achieve noticeable improvements.
They go outside.
Want to feel alive? Just a 20-minute dose of fresh air promotes a sense of vitality, according to several studies published in the Journal of Environmental Psychology. "Nature is fuel for the soul, " says Richard Ryan, Ph.D, the lead author of the studies. "Often when we feel depleted we reach for a cup of coffee, but research suggests a better way to get energized is to connect with nature." And while most of us like our coffee hot, we may prefer our serving of the great outdoors at a more lukewarm temperature: A study on weather and individual happiness unveiled 57 degrees to be the optimal temperature for optimal happiness.
They spend some time on the pillow.

Waking up on the wrong side of the bed isn't just a myth. When you're running low on zzs, you're prone to experience lack of clarity, bad moods and poor judgment. "A good night's sleep can really help a moody person decrease their anxiety," Dr. Raymonde Jean, director of sleep medicine and associate director of critical care at St. Luke’s-Roosevelt Hospital Center told Health.com. "You get more emotional stability with good sleep."
They LOL.
You've heard it before: Laughter is the best medicine. In the case of The Blues, this may hold some truth. A good, old-fashioned chuckle releases happy brain chemicals that, other than providing the exuberant buzz we seek, make humans better equipped to tolerate both pain and stress.
And you might be able to get away with counting a joke-swapping session as a workout (maybe). "The body's response to repetitive laughter is similar to the effect of repetitive exercise," explained Dr. Lee Berk, the lead researcher of a 2010 study focused on laughter's effects on the body. The same study found that some of the benefits associated with working out, like a healthy immune system, controlled appetite and improved cholesterol can also be achieved through laughter.

They walk the walk.

Ever notice your joyful friends have a certain spring in the step? It's all about the stride, according to research conducted by Sara Snodgrass, a psychologist from Florida Atlantic University.
In the experiment, Snodgrass asked participants to take a three-minute walk. Half of the walkers were told to take long strides while swinging their arms and holding their heads high. These walkers reported feeling happier after the stroll than the other group, who took short, shuffled steps as they watched their feet.
Also on HuffPost:

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• "Meditation more than anything in my life was the biggest ingredient of whatever success I've had." That's what Ray Dalio, the billionaire founder of Bridgewater Associates -- the <a href="http://www.forbes.com/profile/ray-dalio/" target="_hplink">world's largest hedge fund firm</a> -- <a href="http://vimeo.com/50999847" target="_blank">explained in 2012</a>. Dalio is in good company. More and more leaders in the corporate world have been taking note of the benefits of <a href="http://www.huffingtonpost.com/news/meditation/" target="_hplink">meditation</a>, which include <a href="http://www.huffingtonpost.com/2013/03/31/mindfulness-meditation-cortisol-stress-levels_n_2965197.html" target="_hplink">lower stress levels</a>, <a href="http://www.sciencedaily.com/releases/2010/04/100414184220.htm" target="_hplink">improved cognitive functioning</a>, <a href="http://www.sciencedaily.com/releases/2012/04/120419102317.htm" target="_hplink"> creative thinking</a> and <a href="http://blogs.hbr.org/bregman/2012/10/if-youre-too-busy-to-meditate.html" target="_hplink">productivity</a>, and even improved <a href="http://www.huffingtonpost.com/2013/04/08/mindfulness-meditation-benefits-health_n_3016045.html" target="_hplink">physical health</a>. A number of Fortune 500 companies, including Google, AOL, Apple and Aetna, offer meditation and mindfulness classes for employees -- and the top executives of many major corporations say that meditation has made them better leaders. Ford Motor Company chairman Bill Ford and former Google.org director Larry Brilliant are also among the executives advocating the mindfulness practice. Here are 10 influential business leaders who say meditation has helped them achieve (and sustain) a high level of success.

• 1. Rupert Murdoch, Chairman and CEO, News Corp

  News Corp CEO Rupert Murdoch recently <a href="http://www.huffingtonpost.com/2013/04/23/rupert-murdoch-meditation-transcendental_n_3131268.html" target="_blank">tweeted</a> that he was trying out <a href="http://www.tm.org/" target="_blank">Transcendental Meditation</a>, a popular technique developed in the 1960s and followed today by famous practitioners like Oprah, David Lynch and Candy Crowley. The media tycoon <a href="http://www.huffingtonpost.com/2013/04/23/rupert-murdoch-meditation-transcendental_n_3131268.html" target="_blank">said on Twitter in April</a>, "Everyone recommends, not that easy to get started, but said to improve everything!"

• 2. Padmasree Warrior, CTO, Cisco Systems

  Warrior, the chief technology and strategy officer of Cisco Systems, meditates every night and spends her Saturdays doing a "digital detox." In her previous role as Cisco's head of engineering, Warrior oversaw 22,000 employees, and she<a href="http://www.nytimes.com/2012/07/24/technology/silicon-valley-worries-about-addiction-to-devices.html?pagewanted=all&_r=0" target="_blank"> told the New York Times in 2012</a> that taking time to meditate and unplug helped her to manage it all. “It’s almost like a reboot for your brain and your soul,” <a href="http://www.nytimes.com/2012/07/24/technology/silicon-valley-worries-about-addiction-to-devices.html?pagewanted=all&_r=0" target="_blank">she said</a>. “It makes me so much calmer when I’m responding to e-mails later.”

• 3. Tony Schwartz, Founder & CEO, The Energy Project

  The Energy Project CEO Tony Schwartz has been meditating for over 20 years. He originally started the practice to quiet his busy mind, <a href="http://csp.org/practices/meditation/docs/schwartz-meditation.html" target="_blank">according to his book <em>What Really Matters: Searching for Wisdom in America</em></a>. Schwartz says that meditating has freed him from migraines and helped him develop patience, and he also advocates mindfulness as a way to improve work performance. "Maintaining a steady reservoir of energy -- physically, mentally, emotionally and even spiritually -- requires refueling it intermittently," <a href="http://blogs.hbr.org/schwartz/2011/12/how-to-accomplish-more-by-doin.html" target="_blank">Schwartz wrote in a Harvard Business Review blog</a>.

• 4. Bill Ford, Executive Chairman, Ford Motor Company

  The Ford Motor Company chairman is a big proponent of meditation in the business world, <a href="http://www.inc.com/articles/201110/more-and-more-entrepreneurs-meditate-how-and-why-you-should-too.html" target="_blank">according to Inc. Magazine</a>. At<a href="http://www.huffingtonpost.com/soren-gordhamer/bill-ford-on-compassion-i_b_2781129.html" target="_blank"> this year's Wisdom 2.0 conference</a>, Ford was interviewed by leading American Buddhist teacher Jack Kornfield. Ford<a href="http://www.huffingtonpost.com/soren-gordhamer/bill-ford-on-compassion-i_b_2781129.html" target="_blank"> told Kornfield</a> that during difficult times at the company, he set an intention every morning to go through his day with compassion. And to lead with compassion, Ford said he first learned to develop compassion for himself through a loving-kindness (<em>metta</em>) meditation practice.

• 5. Oprah Winfrey, Chairwoman & CEO, Harpo Productions, Inc.

  An outspoken advocate of <a href="http://www.tm.org/" target="_blank">Transcendental Meditation</a>, Oprah -- recently <a href="http://www.forbes.com/sites/dorothypomerantz/2013/06/26/oprah-winfrey-regains-no-1-slot-on-forbes-2013-list-of-the-most-powerful-celebrities/" target="_blank">named</a> the most powerful celebrity of 2013 by Forbes -- has said she sits in stillness for 20 minutes, twice a day. She's also brought in TM teachers for employees at Harpo Productions, Inc. who want to learn how to meditate. After a meditation in Iowa last year, <a href="http://www.oprah.com/health/Oprah-on-Stillness-and-Meditation-Oprah-Visits-Fairfield-Iowa#ixzz2XoJNWPAR" target="_blank">Oprah said</a>, "I walked away feeling fuller than when I'd come in. Full of hope, a sense of contentment, and deep joy. Knowing for sure that even in the daily craziness that bombards us from every direction, there is -- still -- the constancy of stillness. Only from that space can you create your best work and your best life."

• 6. Larry Brilliant, CEO, Skoll Global Threats Fund

  Larry Brilliant, CEO of the Skoll Global Threats Fund and former director of Google.org, spent two years during his 20s <a href="http://www.hsph.harvard.edu/news/features/commencement-2013-larry-brilliants-address/" target="_blank">living in a Himalayan ashram</a> and meditating, until his guru instructed him to join a World Health Organization team working to fight smallpox in New Delhi. In his <a href="http://www.hsph.harvard.edu/news/features/commencement-2013-larry-brilliants-address/" target="_blank">2013 commencement address</a> at the Harvard School of Public Health, Brilliant emphasized the importance of peace of mind, wishing the graduates lives full of equanimity -- a state of mental calm and composure.

• 7. Ray Dalio, Founder & Co-CIO, Bridgewater Associates USA

  In a 2012 conversation at the John Main Centre for Meditation and Inter-Religious Dialogue at Georgetown University, Dalio <a href="http://vimeo.com/50999847" target="_blank">said</a> that meditation has opened his mind and boosted his mental clarity. "Meditation has given me centeredness and creativity," <a href="http://vimeo.com/50999847" target="_blank">said Dalio</a>. "It's also given me peace and health."

• 8. Russell Simmons, Co-Founder, Def Jam Records; Founder of GlobalGrind.com

  Hip-hop mogul Russell Simmons has long practiced Transcendental Meditation, speaking out about the benefits of the practice and sitting on the board of the advisors for the <a href="http://www.davidlynchfoundation.org/" target="_blank">David Lynch Foundation for Consciousness-Based Education and World Peace</a>. "You don't have to believe in meditation for it to work," <a href="http://www.huffingtonpost.com/russell-simmons/why-i-meditate_b_474689.html" target="_blank">Simmons wrote in a Huffington Post blog</a>. "You just have to take the time to do it. The old truth is still true today, 'God helps those who help themselves.' My advice? Meditate."

• 9. Robert Stiller, CEO, Green Mountain Coffee Roasters Inc.

  There is a dedicated <a href="http://www.gmcr.com/continuous-learning.html" target="_blank">meditation room</a> at the Vermont headquarters of Green Mountain Coffee Roasters Inc., and CEO Robert Stiller himself is a devoted practitioner. "If you have a meditation practice, you can be much more effective in a meeting," <a href="http://www.bloomberg.com/apps/news?pid=newsarchive&sid=aR2aP.X_Bflw" target="_blank">he told Bloomberg in 2008</a>. "Meditation helps develop your abilities to focus better and to accomplish your tasks."

• 10. Arianna Huffington, President & Editor-in-Chief, Huffington Post Media Group

  And last but not least, Arianna Huffington described early-morning yoga and meditation as two of her "joy triggers" in a <a href="http://www.vogue.com/magazine/article/arianna-huffington-the-connector/#1" target="_blank">2011 <em>Vogue </em>feature</a>. Now, Huffington has brought meditation into her company, offering <a href="http://www.capitalnewyork.com/article/media/2013/06/8530708/her-cooper-square-hq-arianna-huffington-goes-even-bigger-yoga-meditati" target="_blank">weekly classes</a> for AOL and Huffington Post employees. Huffington has spoken out on the benefits of mindfulness not just for individual health, but also for corporate bottom lines. "Stress-reduction and mindfulness don't just make us happier and healthier, they're a proven competitive advantage for any business that wants one," <a href="http://www.huffingtonpost.com/arianna-huffington/corporate-wellness_b_2903222.html" target="_blank">she wrote in a recent blog</a>.



葉丙成：修課如遊戲？台大電機這麼教！

from: http://pcyeh.blog.ntu.edu.tw/2013/01/10/%E4%BF%AE%E8%AA%B2%E5%A6%82%E9%81%8A%E6%88%B2%EF%BC%9F%E8%87%BA%E5%A4%A7%E9%9B%BB%E6%A9%9F%E9%80%99%E9%BA%BC%E6%95%99%EF%BC%81/

恩師的啟蒙

記得在二十三年前，我是建中小高一。剛開學時，聽說教我們數學的是邱顯義老師。在當時數學課本還是由國立編譯館的委員們編的。委員多是大學教授，邱老師是當中極少數的高中老師。能被如此名師教到，大家在第一堂數學課前都極其興奮、殷殷期待。
終於，第一堂數學課了。理著平頭不苟言笑的邱老師一進教室，同學都靜下來了。大家超想知道這位名師會怎麼教我們。沒想到老師的第一句話，就把我們都嚇到了。老師說：「我，不講課的。」大家都以為老師在開玩笑。莫非不苟言笑的他是冷面笑匠？老師又說了：「我不講課，上課只讓你們問問題。你們今天回去念第一章頭兩節。」
小高一們依然認為老師在開玩笑，臉上都是嬉笑的表情。但是隔天第二次上課，老師一上台就問：「大家對於這兩節有什麼問題？」想當然耳，沒人舉手。老師就這麼站在台上不講話，整整一節課。下課前老師又指定我們回家念的進度。第三次上課時，老師再次要大家問問題，依然沒人舉手。老師這時大概也受不了，就說：「你們都沒問題，那就換我問。問了答不出來的，就站到下課。」他開始一個個點名問，每個人都答不出來罰站了一整節課。這堂課之後，大家發現這傢伙是玩真的！為了不想被罰站，回家莫不好好念，上課踴躍發問。我是其中最積極發問的，也因此得到老師很多的指導跟啟發。
過了一兩個月開家長會，我母親回家說家長會砲聲隆隆。每位爸媽都在痛罵怎麼會有老師不教課的？到底在搞什麼？不過邱老師依然堅守自己原則，沒有一絲改變。說也奇怪，班上的數學段考成績都是全校第一、第二。後來這位不教課的老師，非常受我們的愛戴。老師在我們高二的時候退休，我提議訂製大型匾額送給老師。在老師最後一堂課，我跟同學把「杏壇清流」的大匾額抬出來送給老師。老師當時紅著眼眶的硬漢形象，至今歷歷在目。
困惑與蛻變
十二年後，我在密西根大學念博士當助教，開始了我的教學生涯。隨著之後在密大擔任講師、回台大電機系教書，時間匆匆的就過了十年。在這十年當中，我的教書理念所追求的是「把課講述的很清楚，讓學生聽得很有趣。」我一直在這樣的路上前進，在教學上也得到相當的快樂，在2010年也僥倖的拿到了教學傑出獎。但我常問自己，教書十年之後，我在教學上是否該有新的追求？
得獎後沒多久某天在上課的時候，我依然使盡渾身解數。大多數的同學都認真聽，可是還是有人打瞌睡。這給我很大的刺激。我回去一直想著，如果老師把課講的清楚有趣，可是還是有人不想聽。作為一個老師，是該安慰自己總是有人沒動機學習，笑笑就算了；還是該想辦法來改變這樣的狀況？
這個問題，讓我輾轉整夜難眠，忽而想起高中時的邱老師。老師當時也不講課，不苟言笑也不有趣，可是為什麼他讓我們那麼懷念？為什麼他能讓我們很多人都有學習的動機？想到高中恩師，心裡逐漸清楚接下來我該追求的是什麼。在教書十年之後，我的新理念，是要讓每位學生都能有學習動機！
設計與實踐
新的教學理念成形之後，這時候剛好開始要準備下個學期要教的電機系必修課「機率與統計」。該如何讓學生有學習動機呢？看著電視一堆XX online的線上遊戲廣告，我突然有了一個念頭：如果我把課程變成線上遊戲，那學生是不是就會比較有學習動機？現今的年輕世代，國外稱之為「數位世代」。這個世代的年輕人，遊戲已經變成是每個人生活的一部分。如果我能把課程跟遊戲結合的話，那他們應會更有學習動機。有了這個想法之後，我開始打造我們的線上遊戲網站。這當中多虧了我的研究生姜哲雄的幫忙，因此我取了我們兩人英文名字的首字母，將之命名為：BJ-Online！
BJ-Online 的遊戲，主要是建構在課程作業之上。有很多台大同學，習慣每學期修很多學分。在同時間應付很多課程時，學習方法往往會走偏（我曾針對這部份寫過一篇文章「回想我過去不堪回首的學習方式」，請參閱：http://goo.gl/C85CJ ）。很多時候，作業不見得有時間好好寫。同學常會看作業的式子，再去比對是課本哪邊出來的，然後就只片段的看那部分後寫作業。另外也會有人參考坊間賣的習題解答。為了改變這些流弊，我的設計是：「我不出作業，讓學生自己出作業！」
上課的時候我教同學該怎麼設計題目。我教他們怎麼從課本中找到重要的元素後，如何將他們結合成一個好題目，再用文字把這些元素隱藏其中成為一個好的應用問題（題外話：很多台大學生很會證明，但是不大會處理應用題。因此我認為要讓大家多做應用題，以後做研究才能真正解決問題）。在教會他們出題之後，我把學生分成三人一組。每次教完一章後，就給大家三天的時間出題目。之後每組上傳自己設計的題目跟解答到BJ-Online。 為了避免出題組的題目或答案有瑕疵，我們的系統會在每組上傳自己設計的題目跟答案時，即時挑選其他三個組來review題目跟答案的正確性。唯有三組都accept的題目才能放上線，有任何一組reject的話，出題組都應該回去針對缺失revise題目後再上傳。這樣的設計，讓有瑕疵的題目數量，大幅減少。
出完題目之後，我們有一週的時間讓各組去攻破別人的題目。我們的系統會即時的讓大家看到各組攻破哪些組的戰況，如圖一所示。當同學看到別組陸陸續續攻破很多組題目時，他們就會有迫切感要趕快開始做作業。攻破越多題目，分數就會越高。在我們的地圖上就會跑的越快，領先別人越多，如圖二所示。
給學生出題，最大的困難在於老師跟助教怎麼批改這些學生設計的題目？我們設計了一個方式可以讓老師和助教們很輕鬆的處理批改的工作。每次當某組同學攻破一題並完成上傳答案的時候，BJ-Online系統會給他們看出題組的答案，看完後批改自己對或錯。另外系統也會即時通知出題組來批改對或錯。當攻題組跟出題組都覺得攻題組的答案是對的，或是都覺得是錯的時候，這時批改結果是沒有爭議的。只有在攻題組自覺是對而出題組認為是錯的時候，助教才需要出來仲裁爭議。依據過往的經驗，每次作業出現需要仲裁的情況相當少。因此批改的工作是相當的輕鬆的。
但是這樣的遊戲，最怕的是同學之間互相交換各組答案作弊。這該怎麼防止呢？我苦思許久，設計了一個算分的方法：每一題一千分，由解對的各組平分。我在上課的時候，跟同學說：「老師教你們怎麼作弊！」。我告訴他們，以第一組同學為例，他們可以拿他們解出來的三題，去跟第二組交換另外其他三題的答案。拿到第二組所解出的三題之後，第一組可以再拿第二組辛苦解出的那三題，分別去跟第三組、第四組、…去交換收集其他題目的答案。結果到最後，第一組拿了第二組解出來的那三題，去跟別人交易到了所有的題目答案。可是第二組他們辛苦解出來的那三題，卻因為很多組都有答案，而嚴重貶值。同學聽我說了，眼睛都睜大了！最後我問他們一句：「你們，真的都能相信你們的同學嗎？」

圖1：BJ-Online 即時戰報

圖2：BJ-Online 成績地圖

以賽局理論來說，這樣的遊戲只有兩個穩態，大家都不作弊跟大家都作弊。不過因為我刻意的告訴他們這樣的作弊方法。在大家都知道別人也知道可以這樣作弊的時候，大家反而會因為不敢相信別人而不敢作弊了。透過這樣的恐怖平衡，我們的賽局，就落在大家不作弊的穩態上！作弊的問題，就此解決了！
除了作業算分的特殊設計外，我們為了獎勵大家設計好的題目，我們系統還有投票功能讓大家票選設計最好的題目。故意刁難人的題目通常都不會受到青睞。被票選最高票的組，會得到數百分的獎勵。而投給設計最好的題目的這些組，也有樂透彩的方式讓他們得到額外的加分，獎勵他們對於題目的「好品味」。另外上課抽問也可透過BJ-Online隨機選組的功能來選人回答問題（這想法源自資工系林守德教授上課抽問同學的設計），答對的人也可以得到BJ-Online的獎勵分數。我還記得第一年用BJ-Online上課抽問同學時，有同學因為我按的太快，本來選到他們又跳過了變別組。他們因為沒被抽問到而跟我抱怨。居然有同學跟我抱怨上課抽問沒抽到他們！我聽了真是太高興了！
成果與分享
透過這個遊戲，學生的學習動機提昇了。除了遊戲本身的趣味性跟競爭性之外，傳統課程老師出題、批改的權力下放給學生，也是讓他們會提昇動機的主要原因之一。這跟現在素人節目「American Idols」、「星光大道」走紅的的原因是一樣的。以學生為主體的學習，會讓他們更有興趣與動機，這也就是我常說的「素人教學」。
另外因為分組的關係，同組的同學如果有人擺爛會影響整組的戰績。因此，同學們會互相提攜。也因此在使用了這個系統後，考試成績很明顯的標準差變小了，平均成績也提昇了。同學對於題目的品味也提昇了。圖三是我們林鼎棋、魏振宇、黃俊衡三位同學設計的題目。一個機率的題目可以把蘇格拉底跟柏拉圖對愛情的看法入題，這是多麼的令人驚艷！
另外其他同學設計的題目也都是超級有趣。每次作業出題期限到的時候（通常是半夜三點），我半夜在床上檢閱同學上傳的題目，動不動就狂笑不止。被我吵醒的太太，常常覺得我半夜不睡亂笑一通像個瘋子。這點流弊倒是我當初沒想過的。經過兩年，我們已經累積了兩百多題的經典機率題目。我跟同學說我們要來出版一本「台大電機機率銘題一百」。我很有信心出版後，大家一定會對同學們的創意設計激賞不已！
在過去兩年，我曾陸續將我的設計與電機系、數學系、物理系的老師分享， 目前也有老師用在他們自己的課程中。 我也曾與國外老師分享。美國萊斯大學電機系的Sabharwal教授就應用了我的設計在他的消息理論課程中。隔個學期，他很興奮的告訴我：「It was a big hit!」。有些老師的課可能不適合由學生出題，老師也可以改變方式，鼓勵學生自己從不同的教科書中找出他們覺得最好的題目，做出解答後上傳到系統給其他組做。我試過這種方式，結果同學們非常認真的遍覽群藉找好題目，效果很不錯！
為了讓其他老師可以方便使用，目前BJ-Onilne系統的設計是採取開放式的。如果台大老師有興趣使用這樣的系統，可以讓我知道。只要系統可以負荷的話，我很歡迎大家使用BJ-Online將自己的課程遊戲化。能夠幫助更多老師讓學生更有學習動機，這是我的夢想！

圖3：林鼎棋、魏振宇、黃俊衡3位同學機率題目設計成果

感動與感謝
在上個學期接近期末考週的時候，我在臉書看到一位同學所寫的動態。他說：「電子學快要考了，還有好多沒有念完，可是還是忍不住上去BJ-Online又多解了兩題機率。」
我看了這個臉書的動態，真是感動到眼淚快掉下來。 真的有同學像沉迷線上遊戲似的沉迷在機率課的學習！目前我們正在撰寫論文要投稿國際工程教育期刊，同時也在設計更多的遊戲特色，希望能讓同學覺得更好玩、更有趣。
回首這一切，都源自於我高中時碰到的那位極不平凡的老師。他即使不講課，也能讓我們學的好。是他啟發了我，在講課之外追尋更多的教學可能性。
邱顯義老師，謝謝您！