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  • So, I don't like to boast,

    翻訳: Risako Itokawa 校正: Kazunori Akashi

  • but I am very good at finding things to be annoyed about.


  • It is a real specialty of mine.


  • I can hear 100 compliments and a single insult,


  • and what do I remember?

    100個の誉め言葉と 1つの侮辱を聞いて

  • The insult.


  • And according to the research, I'm not alone.


  • Unfortunately, the human brain is wired to focus on the negative.

    研究によると 私だけではないようです

  • Now, this might have been helpful when we were cave people,

    残念ながら人間の脳は 悪いことに注目するようにできています

  • trying to avoid predators,

    原始時代だったら 捕食動物を避けるのに

  • but now it's a terrible way to go through life.


  • It is a real major component of anxiety and depression.

    でも現在では こんな生き方は最悪です

  • So how can we fight the brain's negative bias?


  • According to a lot of research, one of the best weapons is gratitude.

    では脳に染み付いた マイナス思考とどう闘うか?

  • So knowing this, I started a new tradition in our house a couple of years ago.

    様々な研究によると 最適な方法は感謝だそうです

  • Before a meal with my wife and kids,

    それを知って 数年前 私の家では新たな心掛けを始めました

  • I would say a prayer of thanksgiving.


  • Prayer is not quite the right word.


  • I'm agnostic, so instead of thanking God,

    お祈りという言い方は 正しくありません

  • I would thank some of the people who helped make my food a reality.

    私は不可知論の立場なので 神への感謝というより

  • I'd say, "I'd like to thank the farmer who grew these tomatoes,

    食事が私に届くまでに 関わった人々への感謝です

  • and the trucker who drove these tomatoes to the store,

    こんな感謝の言葉でした 「このトマトを育てた農家の方々—

  • and the cashier who rang these tomatoes up."

    トマトをお店まで運んでくれた トラックの運転手さん—

  • And I thought it was going pretty well, this tradition.

    トマトのお会計をしてくれた 店員さんに感謝します」

  • Then one day, my 10-year-old son said,


  • "You know, Dad, those people aren't in our apartment.


  • They can't hear you.

    「ねぇパパ その人たち ここにいないよ

  • If you really cared, you would go and thank them in person."


  • And I thought, "Hmm. That's an interesting idea."


  • (Laughter)


  • Now I'm a writer, and for my books I like to go on adventures.


  • Go on quests.

    私はライターなので 本を書くために冒険するのが好きで

  • So I decided I'm going to take my son up on his challenge.


  • It seemed simple enough.


  • And to make it even simpler,


  • I decided to focus on just one item.


  • An item I can't live without:


  • my morning cup of coffee.

    私にとって なくてはならないもの

  • Well, it turned out to be not so simple at all.


  • (Laughter)

    ところが実際には 全然 簡単ではなかったのです

  • This quest took me months.


  • It took me around the world.


  • Because I discovered that my coffee would not be possible


  • without hundreds of people I take for granted.

    なぜなら いつもは気にかけない 何百もの人々がいなかったら

  • So I would thank the trucker

    私の手元にコーヒーは 届かなかったことに気付いたからです

  • who drove the coffee beans to the coffee shop.

    まず コーヒー豆をお店まで運んだ

  • But he couldn't have done his job without the road.


  • So I would thank the people who paved the road.

    でも 運転できるのは 道路があるおかげです

  • (Laughter)

    だから 道路を舗装した人々に お礼を言いました

  • And then I would thank the people who made the asphalt for the pavement.


  • And I came to realize that my coffee,

    それから 舗装に使うアスファルトを 作った人々にお礼を言いました

  • like so much else in the world,

    そこで気付いたのです 私のコーヒーは

  • requires the combined work


  • of a shocking number of people from all walks of life.

    あらゆる業種の 驚くほど多くの人が

  • Architects, biologists, designers, miners, goat herds,


  • you name it.

    建築家、生物学者、デザイナー 鉱夫、ヤギ飼い—

  • I decided to call my project


  • "Thanks a Thousand."

    私はプロジェクトを こう名付けました

  • Because I ended up thanking over a thousand people.

    「Thanks a Thousand (本当にありがとう)」です

  • And it was overwhelming, but it was also wonderful.

    最終的には千人以上に 感謝の気持ちを伝えたからです

  • Because it allowed me to focus

    とてつもなく大変でしたが 素晴らしい経験でした

  • on the hundreds of things that go right every day,

    このプロジェクトを通して 普段 目につく

  • as opposed to the three or four that go wrong.

    うまくいっていない 3つや4つのことではなく

  • And it reminded me of the astounding interconnectedness or our world.

    うまくいっている何百ものことに 目を向けるようになったからです

  • I learned dozens of lessons during this project,

    また世界が驚くほど密接に 繋がっていることも感じました

  • but let me just focus on five today.


  • The first is: look up.


  • I started my trail of gratitude

    1点目は 視線を上げること

  • by thanking the barista at my local coffee shop,


  • Joe Coffee in New York.


  • Her name is Chung,

    ニューヨークの ジョー・コーヒーです

  • and Chung is one of the most upbeat people you will ever meet.


  • Big smiler, enthusiastic hugger.


  • But even for Chung, being a barista is hard.

    笑顔が素敵で 熱烈なハグをしてくれます

  • And that's because you are encountering people in a very dangerous state.

    しかし彼女でも バリスタは大変な仕事です

  • (Laughter)


  • You know what it is -- precaffeination.


  • (Laughter)

    そう 朝のコーヒーを待ちきれない人々です

  • So, Chung has had people yell at her until she cried,


  • including a nine-year-old girl,

    客に怒鳴られて 涙を流すこともあります

  • who didn't like the whipped cream design that Chung did on her hot chocolate.


  • So I thanked Chung,

    ホットチョコレートに浮かべた クリームの形が気に食わないと怒られたことも

  • and she thanked me for thanking her.


  • I cut it off there.

    彼女も私のお礼に対して お礼をしてくれました

  • I didn't want to go into an infinite thanking loop.


  • (Laughter)


  • But Chung said that the hardest part


  • is when people don't even treat her like a human being.


  • They treat her like a vending machine.


  • So, they'll hand her their credit card

    みんな 彼女を自販機のように扱います

  • without even looking up from their phone.


  • And while she's saying this, I'm realizing I've done that.


  • I've been that a-hole.

    話を聞いていて 自分もそうだと気づきました

  • And at that moment, I pledged:


  • when dealing with people, I'm going to take those two seconds

    その瞬間 誓いました

  • and look at them, make eye contact.

    人と関わるときは 2秒間かけて 相手に顔を向け

  • Because it reminds you, you're dealing with a human being


  • who has family and aspirations

    人間と向き合っていることを 実感するためです

  • and embarrassing high school memories.

    相手は 家族がいて 夢を持ち

  • And that little moment of connection

    高校時代の恥ずかしい思い出もある 人間なんです

  • is so important to both people's humanity and happiness.


  • Alright, second lesson was:

    自分と相手 両方の人間性や幸せにとって すごく大切なことです

  • smell the roses. And the dirt. And the fertilizer.


  • After Chung, I thanked this man.

    バラの香りをかぐこと それと土や肥料の香りも

  • This is Ed Kaufmann.

    チャングの次に この男性

  • And Ed is the one who chooses which coffee they serve at my local coffee shop.


  • He goes around the world, to South America, to Africa,

    エドはカフェで売る コーヒーを選ぶ仕事をしています

  • finding the best coffee beans.

    南米やアフリカなど 世界中を歩いて

  • So I thanked Ed.


  • And in return, Ed showed me how to taste coffee like a pro.


  • And it is quite a ritual.

    お返しに プロがコーヒーを味わう時の 方法を教えてくれました

  • You take your spoon and you dip it in the coffee

    これが なかなかの儀式なんです

  • and then you take a big, loud slurp.


  • Almost cartoonishly loud.


  • This is because you want to spray the coffee all over your mouth.


  • You have taste buds in the side of your cheeks,

    これは口の中 全体に 霧状のコーヒーを行き渡らせるためです

  • in the roof of your mouth,


  • you've got to get them all.


  • So Ed would do this


  • and he would --


  • his face would light up and he would say,


  • "This coffee tastes of honey-crisp apple

    表情を明るくして こう言いました

  • and notes of soil and maple syrup."

    「このコーヒーは ハニークリスプ種のリンゴ

  • And I would take a sip and I'd say,

    それから土と メープルシロップの風味があるね」

  • "I'm picking up coffee.

    私もひとすすりして 言いました

  • (Laughter)

    「私が感じるのは コーヒーの味だ

  • It tastes to me like coffee."


  • (Laughter)


  • But inspired by Ed, I decided to really


  • let the coffee sit on my tongue for five seconds --


  • we're all busy, but I could spare five seconds,

    私もコーヒーを5秒間 舌の上に留まらせるようにしました

  • and really think about the texture and the acidity and the sweetness.

    忙しいのは誰だって同じですが 5秒くらいはとれます

  • And I started to do it with other foods.

    舌触りや酸度や甘みについて じっくり考えるんです

  • And this idea of savoring is so important to gratitude.

    他の食べ物でも 同じような味わい方をはじめました

  • Psychologists talk about how gratitude


  • is about taking a moment and holding on to it as long as possible.

    心理学者によると 感謝とは

  • And slowing down time.

    少しだけ時間をとって それを できるだけ長く保つこと

  • So that life doesn't go by in one big blur, as it often does.

    そして時間の流れを 遅くすることだそうです

  • Number three is:

    人生がブレた映像みたいに過ぎ去ることも よくありますが そうならないように

  • find the hidden masterpieces all around you.


  • Now, one of my favorite conversations during this year

    身の回りにある 隠れた傑作に気付くことです

  • was with the guy who invented my coffee cup lid.

    今年 最も印象的だった会話は

  • And until this point,

    コーヒーカップのフタを 発明した人との会話です

  • I had given approximately zero thought to coffee cup lids.


  • But I loved talking to this inventor, Doug Fleming,

    コーヒーカップのフタについて 考えることなんて ほぼ皆無でした

  • because he was so passionate.

    でも 発明家のダグ・フレミングと 話すのはとても楽しかったです

  • And the blood and sweat and tears he put into this lid,


  • and that I had never even considered.


  • He says a bad lid can ruin your coffee.


  • That it can block the aroma,

    ダメなフタはコーヒーを 台無しにするそうです

  • which is so important to the experience.


  • So he -- he's very innovative.


  • He's like the Elon Musk of coffee lids.


  • (Laughter)


  • So he designed this lid that's got an upside-down hexagon


  • so you can get your nose right in there and get maximum aroma.

    彼がデザインしたこのフタには 逆さの六角形があり

  • And so I was delighted talking to him,

    そこに鼻を近ずけて 香りを最大限楽しむことができます

  • and it made me realize there are hundreds of masterpieces all around us


  • that we totally take for granted.

    見渡せば 数え切れないほど 傑作があることに気づかされました

  • Like the on-off switch on my desk lamp has a little indentation for my thumb


  • that perfectly fits my thumb.

    例えば 私のデスクランプのスイッチには 親指にぴったりフィットする

  • And when something is done well,


  • the process behind it is largely invisible.

    よく出来ていると その背後にあるプロセスは

  • But paying attention to it


  • can tap into that sense of wonder and enrich our lives.

    でも そこに注目すると

  • Number four is: fake it till you feel it.

    畏敬の念が湧いてきて 人生を豊かにできるんです

  • By the end of the project, I was just in a thanking frenzy.

    4点目は 実際に感じるまでフリをすること

  • So I was -- I would get up and spend a couple hours,

    プロジェクトの終盤で 私は感謝熱に浮かされていました

  • I'd write emails, send notes,


  • make phone calls, visit people

    メールを書いたり 手紙を送ったり

  • to thank them for their role in my coffee.

    電話をかけたり 相手に会ったりして

  • And some of them, quite honestly --

    私のコーヒーに関わってくれた お礼を伝えました

  • not that into it.


  • They would be like, "What is this?


  • Is this a pyramid scheme, what do you want, what are you selling?"

    こんな感じでした 「一体 何なんだ?

  • But most people were surprisingly moved.

    マルチ商法か? 何が欲しいんだ?何を売ってる?」

  • I remember, I called the woman who does the pest control

    でも大半の人は 驚くほど感動してくれました

  • for the warehouse where my coffee is served --


  • I'm sorry -- where my coffee is stored.


  • And I said,


  • "This may sound strange,


  • but I want to thank you for keeping the bugs out of my coffee."


  • And she said, "Well, that does sound strange,

    私のコーヒーを虫から守ってくれる お礼が言いたくて」

  • but you just made my day."


  • And it was like an anti-crank phone call.


  • And it didn't just affect her, it affected me.


  • Because I would wake up every morning in my default mood, which is grumpiness,

    この電話は彼女だけでなく 私にも影響を与えました

  • but I would force myself to write a thank-you note

    私は毎朝いつも 寝起きは不機嫌なのですが

  • and then another and then another.

    無理をして 感謝の手紙を一通書き

  • And what I found was that if you act as if you're grateful,

    さらに次 さらに次と書いていって

  • you eventually become grateful for real.

    そのうちに気づいたんです 感謝しているように振る舞えば

  • The power of our actions to change our mind is astounding.

    やがて本当に感謝の気持ちが 芽生えるということに

  • So, often we think that thought changes behavior,

    私たちの心を変化させる 行動の力は本当にすごいものです

  • but behavior very often changes our thought.

    私たちは思考が行動を変えると 思いがちですが

  • And finally, the last lesson I want to tell you about is:

    行動が思考を変えることだって よくあるんです

  • practice six degrees of gratitude.


  • And every place, every stop on this gratitude trail


  • would give birth to 100 other people that I could thank.

    この感謝の道を辿っていると どの場所でも どこに停まろうと

  • So I went down to Colombia to thank the farmers who grow my coffee beans.


  • And it was in a small mountain town,

    私はコーヒー豆農家にお礼を言いに コロンビアまで行きました

  • and I was driven there along these curvy, cliffside roads.


  • And every time we went around a hairpin turn

    カーブだらけの 崖っぷちの道路を行くことになりました

  • the driver would do the sign of the cross.


  • And I was like, "Thank you for that.


  • (Laughter)

    私は言いました 「十字を切ってくれてありがとう—

  • But can you do that while keeping your hands on the wheel?


  • Because I am terrified."

    ただ ハンドルは ちゃんと握ってくれるかい?

  • But we made it.


  • And I met the farmers, the Guarnizo brothers.

    でも 何とか着きました

  • It's a small farm, they make great coffee,

    そこで農家の グアニーゾ兄弟に会いました

  • they're paid above fair-trade prices for it.

    小さな農場で おいしいコーヒーを作っています

  • And they showed me how the coffee is grown.

    フェアトレード以上の値段で 売れるそうです

  • The bean is actually inside this fruit called the coffee cherry.


  • And I thanked them.

    豆は コーヒー・チェリーという 果実の中にあります

  • And they said, "Well, we couldn't do our job


  • without 100 other people."


  • The machine that depulps the fruit is made in Brazil,


  • and the pickup truck they drive around the farm,

    豆から果肉を取る機械は ブラジルで作られ

  • that is made from parts from all over the world.


  • In fact, the US exports steel to Colombia.

    世界中で作られた部品で できています

  • So I went to Indiana, and I thanked the steel makers.

    実はアメリカからコロンビアへ 鉄も輸出されています

  • And it just drove home

    そこで私はインディアナに行き 鉄の生産者にお礼を言いました

  • that it doesn't take a village to make a cup of coffee.


  • It takes the world to make a cup of coffee.

    1杯のコーヒーを 作るために必要なのは

  • And this global economy, this globalization,

    村1つでは足りなくて 世界なんだって

  • it does have downsides.

    今のグローバル経済や グローバル化には

  • But I believe the long-term upsides are far greater,


  • that progress is real.

    でも長期的な利点は すごく大きいし

  • We have made improvements in the last 50 years,


  • poverty worldwide has gone down.

    過去50年 私たちは いろいろな面で向上しました

  • And that we should resist the temptation


  • to retreat into our silos.

    だからこそ 私たちは 自分たちだけの世界に

  • And we should resist this upsurge

    引きこもりたいという誘惑に 抵抗すべきなんです

  • in isolationism and jingoism.


  • Which brings me to my final point.


  • Which is my hope that we use gratitude as a