重点摘要
1. Niksen：荷兰式的“无所事事”艺术
Niksen，是在一个不设防的瞬间，什么事都不做，也不去找别的事做。
Niksen的简单定义。 本质上，Niksen就是没有任何特定活动或目标的状态。它不同于冥想或正念，这些通常需要专注或意图，Niksen只是单纯地“存在”，没有目的。它不是为了达到放松或激发创造力，而是允许自己在某一刻无所安排、无所要求地存在。
不仅仅是放松。 虽然与放松或“休闲”有关，Niksen却有别于看电视、刷社交媒体或阅读等具体活动。这些都是分散注意力或“打发时间”的方式，而Niksen则是纯粹的无所事事，且抵抗填补这份空白的冲动。它是那种自然而然地望向窗外，或静坐无事的瞬间。
简单却深刻的概念。 荷兰语中“niks”意为“什么都没有”，“niksen”则是“什么都不做”。尽管定义简单，这一概念在荷兰文化中常带有负面含义，常被视为懒惰或“无用之人”。这种社会上的否定态度凸显了真正闲适而不被评判、无需为其价值辩护的难度。
2. 为什么在忙碌的世界里“无所事事”如此困难
几乎没人擅长无所事事，也没人能长时间坚持。
持续的分心需求。 现代生活充斥着各种刺激和期待，让人难以停下来什么都不做。正如帕斯卡尔几个世纪前所说，人类难以静止，因为这迫使我们面对自身的“虚无”和存在的疑问，而我们很快通过活动或分心来逃避。手机、媒体和无尽的待办事项清单成为随时可用的逃避工具。
社会对“忙碌”的压力。 我们生活在一个崇尚忙碌和生产力的文化中。持续忙碌常被视为成功、重要或美德的象征。这种根深蒂固的观念让我们在不做“有用”事情时感到内疚或懒惰，内心对Niksen产生抵触。甚至连孩子们也被问及是否“忙碌”。
休闲的悖论。 尽管技术进步和缩短工时让我们拥有比前几代更多的闲暇时间，但我们却难以真正放松或无所事事。反而用更多活动、自我提升目标或被动消费填满这段时间，形成忙碌的恶性循环，使Niksen显得不自然甚至令人不适。
3. 生产力的暴政与对无聊的恐惧
英国心理学家桑迪·曼（Sandi Mann）在《无聊的科学》一书中指出：“这是二十一世纪的诅咒；我们拥有的刺激越多，渴望的刺激也越强……我们正在失去忍受日常生活的单调和重复的能力。”
无聊是敌人。 Niksen面临的最大障碍之一是对无聊的恐惧。在一个充满娱乐和信息的世界里，我们已失去忍受静止和缺乏外部刺激的能力。面对无事可做时，我们会迅速拿起手机或寻找“空洞”的活动如网购，以缓解无聊的不适。
生产力陷阱。 社会将自我价值与生产力和成就挂钩。我们被迫不断优化时间、学习新技能、追求目标，仿佛在完成一张清单。这种无休止的自我提升和外部认可追求，几乎不给漫无目的或纯粹存在留下空间，使Niksen显得浪费宝贵时间。
完美主义的作用。 对完美的追求进一步加剧了生产力陷阱。工作永远“做不完”，因为总有改进空间，我们因此觉得无法停下或休息。这种源于害怕被评判或“不够好”的内心压力，使得无所事事难以被合理化，总觉得还有事“该做”或“能做得更好”。
4. 压力、倦怠与持续活动的身体代价
我们的生活方式正在引发新的心脏病形式。
身体的压力反应。 虽然适度压力（正向压力）有益健康，但慢性压力对健康有害。我们的身体数百万年来未进化出新的压力反应机制，然而现代生活带来了指数级增长的抽象且持续的压力源，如持续的自我不足感。这种不匹配导致头痛、肌肉紧张、易怒和健忘等身体症状。
倦怠流行。 无法管理慢性压力和持续“开机”压力，导致倦怠和心理健康问题日益严重，甚至年轻人也难幸免。倦怠表现为情绪枯竭和无力感，使人无法停下来无所事事，因为内心过于躁动。这是一个恶性循环，压力降低能力，增加他人负担，进而扩散压力。
身体健康后果。 除了心理疲惫，持续活动和压力还损害身体健康。心脏病专家指出，现代生活方式促成了新的心脏病形式，包括心律失常和年轻人心脏病发作，尤其是那些承担多重责任、难以“放下”压力的高学历女性。缺乏运动，常因压力大或疲劳而不愿活动，也是重大健康风险。
5. 创造Niksen的条件：时间、宁静与空间
Niksen的三个必要元素是：时间、平静的心境和一个不会被打扰的地方。
无拘无束的时间。 Niksen的首要条件是拥有时间，更重要的是放下对时间的执着。Niksen不能像约会那样被计划或安排，否则失去自发性和本质。你必须有心理空间，不去盯着时间表，允许时间“流逝”，哪怕是几分钟或数小时，不受截止或日程限制。
内心的平静至关重要。 平静的心境是Niksen的关键，因为它需要面对静止状态。如果脑中充满反复思考、忧虑或干扰，Niksen会很难实现。虽然不必完全平静，但需要足够的内心安静，避免被思绪或外界刺激淹没。学会接受无所事事是可以的，并抵抗用活动或自我评判填补沉默的冲动，需要练习。
支持性的环境。 最后一个条件是处于一个你能自在无所事事、不受评判或打扰的环境。这可以是独处，也可以是与理解并支持你选择静坐或发呆的人在一起。外界的否定或感觉被“监视”会让Niksen变得更加困难，凸显了这一看似孤独的实践背后的社会因素。
6. 回顾我们对闲适的抵触历史
我们无法摆脱二十五个世纪以来对闲暇无所适从的困境。
中世纪的闲暇梦想。 中世纪生活极其艰苦，饥饿、疾病和劳作无时无刻不在。人们梦想着一个名为Cockaigne（荷兰语为Luilekkerland）的神话之地，那是一个食物丰富、禁止劳动、闲适被赞美的天堂。这一幻想是对残酷现实和教会将劳动视为上帝惩罚教义的逃避。
勤劳伦理的兴起。 尽管有这些梦想，低地国家早期形成了强烈的勤劳伦理，这源于筑堤和贸易的需要。这种商业心态常被误认为仅源自加尔文主义，实则强调勤奋和生产力。谚语如“宁愿失去劳力，也不愿在闲散中浪费时间”反映了这一深植文化的价值观，将无所事事视为负面。
闲暇是应得的奖赏。 历史上，闲暇被视为必须通过辛勤劳动换来的，是值得感恩的礼物，而非权利。这种观念延续至今，使许多人难以无愧地接受Niksen。即使工时逐渐缩短，获得的时间往往被新活动或产业填满，而非纯粹的闲适。
7. 注意力经济：现代Niksen的敌人
在数据经济中，我们的注意力成为商品，因此我们既无法全神贯注，也难以无所事事。
争夺注意力的战争。 我们生活在“注意力经济”中，企业不断争夺我们的关注。科技，尤其是智能手机和社交媒体，设计得极具成瘾性，利用心理学原理让我们持续参与。这制造了无尽的刺激流，使人难以脱离，单纯地存在而不被分心。
为科技巨头做无偿劳动。 科技的便利是有代价的：我们的数据和注意力。每一次在线搜索、点击和滑动都产生数据，供科技公司用于广告和盈利。我们实际上为这些平台做着无偿劳动，花费数小时生成数据，而非享受真正的自由时间。这种持续参与阻碍了深度专注和漫无目的的Niksen。
无摩擦不一定更好。 推崇“无摩擦”体验——便捷支付、即时娱乐、无缝沟通——虽然消除了障碍，却也剥夺了停顿和反思的时刻。表面上让生活更轻松，但这种持续的刺激易使人难以抗拒分心，难以拥抱无所事事。通过科技最大化“躺平”的目标，如反乌托邦所描绘，未必带来幸福。
8. 拥抱Niksen的意想不到的好处
Niksen无所指向，因此被视为无关紧要、无足轻重的现象。但也许正因如此，它才如此美妙且引人入胜：看似平凡，却奇妙地让你与万物相连。
超越功利。 虽然Niksen的主要特征是无目的，但拥抱它能带来意想不到的积极副作用。不同于目标导向的活动，Niksen让思维自由漫游，无压力，这有助于激发创造力和灵感。那些在主动寻找时受阻的想法，往往在漫无目的的静止中浮现。
身心的休息。 允许思绪自由流动而不加控制，给拥挤的脑袋带来休息，促进内心平静。在忙碌的一天中插入停顿，对身体也有益，有助于减轻压力及其身体表现。Niksen为现代生活的持续需求提供了必要的平衡，尽管这不是它的明确目标。
经济自由。 Niksen是免费的。不需要特殊设备、场所或花费。事实上，选择无所事事，就是主动不花钱在活动、购物或娱乐上。拥抱Niksen能带来观念转变，让你减少不必要的消费，长期来看可能节省大量开支。
9. 在拥挤的日程中为Niksen腾出时间
如果你想有时间无所事事，必须先在脑海中为它留出空间。
挑战忙碌的荣誉感。 寻找Niksen时间的第一步是停止美化忙碌。我们常觉得必须排满日程，把忙碌等同于重要。认识到不忙也是可以的，主动抵制填满每一刻的冲动至关重要。质疑每项计划是否真有必要，是创造空间的有力方式。
主动创造空间。 找时间Niksen需要有意识的努力，尤其是刚开始时。可能需要刻意清空日程，留出一段时间，哪怕只有一小时或半天，并承诺不安排其他任务。这是从日程中“减法”，用绝对的空白替代，按下“关闭键”，避免走向倦怠。
从小处开始，逐步积累。 像学习任何新技能一样，拥抱Niksen需要练习。不要期待立刻获得极乐的禅意时刻。每天从几分钟开始——静坐无所事事，望向窗外，或无评判地观察周围环境。随着对静止的适应，逐渐延长时间，抵抗寻找“有用”事情的冲动。
10. Niksen的实践：随时随地（即使在工作中）
工作场所是偷懒的绝佳场所，即便你是排满日程的心脏外科医生、美发师，或无法离开方向盘的公交司机。
Niksen不限场所。 虽然宁静环境有助于Niksen，但它不限于特定地点或时间。它是一种心态，任何地方都能培养。无论排队、通勤，甚至工作间隙，只要你愿意识别并接受，都有短暂无所事事的机会。
职场的阻力。 在以生产力为核心的环境中，Niksen似乎违背直觉。然而，八小时全程保持“开机”是不可能的。融入短暂的漫无目的休息，实际上能提升创造力，防止疲劳。这可能需要创造性解决方案，比如在安静处待几分钟，或在轻松任务时让思绪游离。
放下不可或缺感。 工作中Niksen的主要障碍是觉得自己不可替代。认为自己一旦不忙一切都会崩溃，是压力的表现，也是通向倦怠的路径。认识到他人能承担事务，允许自己短暂脱离，是长期可持续和健康心态的关键。
11. 从无聊与他国文化中学习
“但Niksen是无聊的阳光面，”他说。
无聊的潜力。 虽常被视为负面，无聊其实是通向创造力的门户。当外部刺激消失，思维被迫内向，产生白日梦和新联想。拥抱无聊，而非立刻用分心消解，能激发意想不到的洞见和创意，契合尼采所说无聊是创造性“舞动微风”的前奏。
全球寻求宁静的实践。 世界各地文化发展出应对生活压力、寻找平和的方式，如：
- 意大利的 il dolce far niente（“无所事事的甜美”）
- 法国的 laissez-faire（“放任自流”）
- 日本的 shinrin-yoku（“森林浴”）和 chōwa（平衡）
- 芬兰的 pantsdrunk（穿内裤独饮）
Niksen的独特视角。 虽相关，这些概念多带有一定意图或活动（享受甜美、亲近自然、寻求平衡、饮酒）。Niksen则以纯粹的无目的性脱颖而出——它不是为了达到某种状态或遵循某种实践，而是单纯地“存在”，无所作为。这种无目的性既是挑战，也是其独特之美。
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FAQ
What is "The Lost Art of Doing Nothing" by Maartje Willems about?
- Explores Dutch concept of niksen: The book introduces and explains "niksen," the Dutch art of doing nothing, as a way to counteract the busyness and stress of modern life.
- Challenges productivity culture: It critiques the societal obsession with productivity, self-improvement, and constant activity, advocating for the value of aimless relaxation.
- Blends humor, history, and science: Willems combines personal anecdotes, cultural history, scientific research, and practical tips to make the case for intentional idleness.
- Aims to inspire lifestyle change: The book encourages readers to reclaim unstructured time, find calm, and embrace moments of purposelessness for better well-being.
Why should I read "The Lost Art of Doing Nothing" by Maartje Willems?
- Counteracts burnout and stress: The book offers practical and philosophical tools to help readers manage stress, avoid burnout, and find more balance in their lives.
- Accessible and relatable: Written with humor and honesty, it resonates with anyone feeling overwhelmed by modern expectations and the pressure to always be "on."
- Cultural insight: It provides a unique look at Dutch culture and how their approach to leisure can be applied globally.
- Actionable advice: Readers receive concrete tips for integrating niksen into daily routines, making the concept both inspiring and achievable.
What is "niksen" as defined in "The Lost Art of Doing Nothing"?
- Literal meaning: Niksen is a Dutch word meaning "to do nothing," specifically the absence of any purposeful activity.
- Not the same as laziness: While often misunderstood as idleness or laziness, niksen is about allowing yourself unstructured time without guilt or a specific goal.
- Distinct from other trends: Unlike mindfulness or meditation, niksen doesn’t require focus or intention—it’s about letting your mind and body simply be.
- Requires practice: The book emphasizes that niksen can be difficult at first due to ingrained habits of busyness, but it becomes easier with time and intention.
How does "The Lost Art of Doing Nothing" by Maartje Willems suggest you practice niksen?
- Three key ingredients: The book identifies time, a calm mind, and a non-judgmental environment as essential for successful niksen.
- Let go of the clock: Niksen can’t be scheduled or forced; it happens when you stop watching the clock and allow yourself to drift.
- Recognize and seize moments: Look for unexpected free time—like a canceled appointment—and resist the urge to fill it with tasks.
- Create supportive spaces: Find or create environments where you won’t be interrupted or judged for doing nothing, whether alone or with understanding company.
What are the main benefits of niksen according to "The Lost Art of Doing Nothing"?
- Mental calm and clarity: Niksen helps quiet the mind, reduce anxiety, and provide a break from constant stimulation.
- Physical rest: It offers the body a chance to recover from the demands of a hectic day, supporting overall health.
- Boosts creativity: Unstructured time allows for daydreaming and spontaneous ideas, often leading to creative breakthroughs.
- Free and accessible: Unlike many wellness trends, niksen costs nothing and can be practiced by anyone, anywhere.
How does "The Lost Art of Doing Nothing" address common obstacles to niksen, like guilt or perfectionism?
- Cultural and personal barriers: The book discusses how societal values equate busyness with worth, making it hard to embrace idleness without guilt.
- Perfectionism as an enemy: Perfectionist tendencies and fear of judgment can prevent people from allowing themselves to do nothing.
- Practical reframing: Willems suggests reframing niksen as a necessary and valuable part of life, not something to be earned or justified.
- Tips for overcoming resistance: The book offers advice like writing down to-do lists to clear mental space and canceling non-essential commitments in advance.
What is the relationship between niksen and other concepts like mindfulness, meditation, or boredom in "The Lost Art of Doing Nothing"?
- Niksen vs. mindfulness/meditation: While mindfulness and meditation involve intentional focus, niksen is about the absence of intention or purpose.
- Boredom as a gateway: The book suggests that boredom, often avoided, can be a precursor to creativity and self-discovery if embraced through niksen.
- Not escapism or distraction: Niksen is not the same as zoning out with TV or social media, which are forms of distraction rather than true idleness.
- Complementary practices: While different, niksen can coexist with mindfulness and meditation, offering another tool for relaxation and self-care.
How does "The Lost Art of Doing Nothing" by Maartje Willems connect niksen to work, productivity, and the modern attention economy?
- Critique of work culture: The book examines how modern work environments and the "attention economy" make it difficult to disconnect and do nothing.
- Bullshit jobs and burnout: It references David Graeber’s concept of "bullshit jobs" and discusses how meaningless work contributes to stress and dissatisfaction.
- Niksen at work: Willems offers practical tips for incorporating niksen into the workday, such as taking micro-breaks or finding moments to unfocus.
- Attention as a commodity: The book warns that constant digital stimulation erodes our ability to rest, making niksen a form of resistance against the commodification of our attention.
What practical tips does "The Lost Art of Doing Nothing" offer for integrating niksen into daily life?
- Start small: Begin with brief moments of doing nothing, like staring out the window or pausing between tasks.
- Minimize distractions: Turn off devices, find a quiet spot, and avoid multitasking to create space for niksen.
- Link to routines: Attach moments of niksen to daily activities, such as waiting for the kettle to boil or during a commute.
- Embrace imperfection: Don’t worry if your mind wanders or if you struggle at first—niksen is about letting go, not achieving a perfect state.
How does "The Lost Art of Doing Nothing" explore the cultural and historical context of niksen?
- Dutch cultural roots: The book traces niksen’s origins in Dutch language and culture, noting both its negative and positive connotations.
- Historical attitudes to idleness: It discusses how, historically, idleness was often condemned as sinful or wasteful, but also fantasized about in myths like the Land of Cockaigne.
- Comparison with other cultures: Willems explores similar concepts in other countries, such as Italy’s "dolce far niente" and Japan’s "shinrin-yoku," highlighting both differences and universal needs.
- Modern shifts: The book situates niksen within contemporary trends like slow living, minimalism, and the backlash against overwork.
What are the key takeaways from "The Lost Art of Doing Nothing" by Maartje Willems?
- Niksen is valuable: Doing nothing is not a waste of time but a vital practice for mental, physical, and creative health.
- Let go of guilt: Overcoming internalized guilt and societal pressure is essential to embracing niksen.
- Small changes matter: Integrating moments of niksen into daily life can have significant positive effects, even if only for a few minutes at a time.
- No goal, just being: The beauty of niksen lies in its purposelessness—its value is intrinsic, not instrumental.
What are the best quotes from "The Lost Art of Doing Nothing" and what do they mean?
- "The best thing about niksen is the absence of a goal. It doesn’t serve a purpose, but it’s wonderful."
- This quote encapsulates the core philosophy of niksen: its value lies in simply being, not in achieving or producing.
- "Niksen is simple. The hardest thing is to simply do nothing."
- Attributed to Dutch soccer player Johan Cruyff (about soccer, but applied to niksen), this highlights that while niksen sounds easy, it’s challenging in a culture obsessed with busyness.
- "You don’t want to get tense—you just kind of play with the thought. And then little ideas start popping up."
- Quoted from John Cleese, this illustrates how relaxation and unfocused time can foster creativity.
- "We’re ready to become the people who love doing glorious nothing. It’s time to go from the disapproving 'Stop being a lazy so-and-so' to the encouraging 'Oh nice, you’re doing nothing!'"
- This reflects the book’s call for a cultural shift in how we view idleness and rest.
How can "The Lost Art of Doing Nothing" by Maartje Willems help me change my relationship with time and self-worth?
- Redefines productivity: The book encourages readers to see value in rest and unstructured time, not just in output or achievement.
- Promotes self-compassion: By normalizing niksen, it helps reduce feelings of inadequacy or guilt associated with not being busy.
- Encourages boundary-setting: It offers strategies for saying no, canceling unnecessary commitments, and prioritizing personal well-being.
- Supports sustainable living: Embracing niksen can lead to a more balanced, less stressful, and ultimately more fulfilling life.
评论
《无所事事的失落艺术》评价褒贬不一，平均评分为3.19分（满分5分）。读者认可书中对荷兰“niksen”概念的介绍及其精美插图，但也有不少人觉得内容重复、缺乏重点且实用建议不足。部分读者赞赏书中关于放松重要性的论述，然而也有人批评其对主题的浅尝辄止。还有评论指出书中存在问题段落或与主题无关的内容。总体来看，读者对本书是否真正传达了“无所事事”的艺术，意见分歧明显。
