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So to summarize: the ABCs- the affect (the emotion), the behavior (action), and the cognition (the thought).
所以总结起来：ABC，也就是影响(情感)、行为和认知
I want to talk about a technique, a simple technique-journaling that has remarkable,
我想谈一个小小的技巧，一个简单的方法，
remarkable consequence. Just get a show of hands: how many people keep a journal or have kept a journal for significant amount of time? OK.
就是把有深刻影响的事情记录下来。请大家举起手多少人有长期写日记的习惯？好。
That's great. That's great to see.
这么多人有这个习惯，是件好事
We know from, from this course and research you encountered before how difficult change is.
从这个课程和大家之前接触过的研究中知道，改变是困难的
Sometimes programs that have been around for 5 years don't help. Very often interventions were millions and billions.
有的项目持续五年了还是没有进展通常投入的资金是数百万，数十亿
It's about-100-billion-dollars-a year industry that change industries and organizations.
大概每年投入巨额资金来做研究才能对各行业和机构有所改变
Most of the interventions don't work. We know how difficult it is to change. And yet journaling?
很多的资金投入都浪费了说明改变有多难，而日记呢？
Very solid research showing how much it helps. So let me share with you a study.
有实质的研究结果证明它的作用很大，我跟你们分享一下某项调查
This was done by the person who really brought journaling into the scientific realm.
这项调查是由那些将日志带进科学领域的人来做的
So there'd been people like Ira Progoff and others who had been talking about journaling for a very long time,
有些像普罗果夫这样的人长期以来一直在讨论写日记的作用
but it was Jamie Pennebaker from University of Texas, Austin, who brought this idea to the scientific realm and really researched it.
但却是德州大学的杰米·尼贝克将这个想法带进了科学领域，并真正意义上研究它，
And here is what he did. What he did was bringing participants and have them do the following: on 4 consecutive days that they came in, each day,
他是这么做的，他选了一些参与者，并让他们做以下的事情：连续四天
they would spend 15 minutes- that's all, 15 minutes, times for writing about the most difficult experiences.
每天都用15分钟的时间，就15分钟来写下最难忘的经历
