《哈佛大学推荐的20个快乐习惯》 

美国心理学之父、哈佛大学的心理学家 威廉·詹姆斯

播下一个行动，收获一种习惯；
播下一种习惯，收获一种性格；
播下一种性格，收获一种命运！
可见，好习惯是多么重要，它不但能决定性格，还能能改变命运。


人人都追求快乐和幸福，事实上，快乐很大一部分来源于日常生活中的心态和习惯。



1. Be grateful. 学会感恩。


Slow down, look around you, and pay attention to the little details in your life – the delicate purple flower on the sidewalk, the beautiful sunset, the hot shower that washes away your long day, and the smile in your partner’s eyes…


放慢脚步，环顾四周，关注生活中的点点滴滴：人行道上娇嫩的紫色花朵、美丽的日落、洗去你一天疲惫的淋浴、伴侣眼中的微笑……


When you have a grateful heart that is appreciative of life’s beautify, wonder and blessings, you’re automatically filled with happiness.

当你有一颗感恩的心，欣赏生活的美好、奇迹和祝福时，你会自然充满了幸福感。


2. Choose your friends wisely. 明智地选择你的朋友。

According to Harvard, the most important external factors affecting individual happiness are human relationships. 
So if you want to be happy, choose to be around people who are optimistic, 
who appreciate you as you are, and who can make your life richer, bigger, more fun, and more meaningful.


影响个人幸福感最重要的外部因素是人际关系。
所以，如果你想快乐，就选择和那些乐观的人在一起，他们欣赏真实的你，他们能让你的生活更丰富、更有趣、更有意义。



3. Cultivate compassion. 培养同情心。



When we try to step into other people’s shoes and understand a situation from another’s perspective, 
we’re more likely to handle the situation with compassion, objectivity and effectiveness. 
There will be less conflicts and more happiness.

当我们尝试换位思考并从他人的角度理解情况时，我们更有可能以同情心、客观性和有效性来处理问题。 
生活中就会少一些冲突，多一些快乐。


4. Keep learning. 不断学习。

Learning keeps us young and dreams keep us alive. 
When we engage our brains and put them toward productive uses, 
we’re less likely to dwell on unhappy thoughts and much more likely to feel happy and fulfilled.


学习让我们保持年轻，梦想让我们充满活力。
当我们调动大脑，进行运作的时候，我们就不太可能沉迷于不愉快的想法，而更有可能感到快乐和满足。



5. Become a problem solver. 成为问题的解决者。


Happy people are problem solvers. When they encounter a challenge in life, they don’t beat themselves up and fall into a depressive state. 
Instead, they face up to the challenge and channel their energies toward finding creative a solution. 
By becoming a problem solver, you’ll build up your self-confidence and your ability to accomplish whatever it is you set your mind to – and whatever challenges life throws your way.

快乐的人是解决问题的人。 当他们遇到生活中的挑战时，他们不会自暴自弃，陷入抑郁状态。 
相反，他们直面挑战，调动全身力量寻找解决办法。
通过成为一个问题解决者，你将建立自信，并有能力完成定下的目标——无论生活给您带来什么样的挑战。


6. Do what you love. 做你想做的事情。


Since we spend over one-third of our adult life working, loving what we do has a huge impact on our overall happiness. 
If this is not possible at the moment, then try to find enjoyment and meaning in your current work, or cultivate a hobby that involves doing something you love.


由于我们成年后三分之一的时间都在工作，热爱我们所做的事情对我们的整体幸福感有着巨大的影响。
如果现在不能做你想做的事情，那就试着在你当前的工作中找到乐趣和意义，或者培养一个你喜爱的兴趣。


7. Live in the present. 活在当下。


When you feel depressed, you’re living in the past. 
When you feel worried or anxious, you’re living in the future. 
But when you feel content, happy and peaceful, you’re living in the present.


当你感到沮丧时，那是因为你活在过去。 
当您感到担心或焦虑时，那是因为你生活在未来。 
当你感到满足、快乐和平和时，你才是活在当下。


8. Laugh often. 要经常笑。

Laughter is the most powerful anecdote to anger or depression. 
Research has shown that the simple act of curving the corners of your mouth can increase your feeling of happiness. 
So don’t take life too seriously. Try to find humor and laughter in life’s everyday struggles.


笑是对抗愤怒或沮丧最有力的的东西。研究表明，弯曲嘴角的简单动作可以增加你的幸福感。 
所以不要把生活看得太重，要学会在每日的奋斗中找到幽默感和笑声。


9. Practice forgiveness. 学习原谅。


Resentment and anger are forms of self-punishment. When you forgive, you’re actually practicing kindness to yourself. 
And most importantly, learn to forgive yourself. Everyone makes mistakes. It’s through our mistakes that we learn and grow to become a bigger and better person.


怨恨和愤怒是自我惩罚的形式。当你原谅时，你实际上是在练习对自己施以善意。
最重要的是，学会原谅自己。每个人都会犯错。 只有通过我们的错误，我们才慢慢学会如何成为一个更强大，更好的人。


10. Say thanks often. 经常说谢谢。


Always be appreciative of the blessings in your life. And it’s equally important to express your appreciation to those who’ve made your life better in some way, big or small.


对生活中的祝福要学会欣赏。同样重要的是向那些以某种方式让你的生活变得更好的人表达你的感激之情，无论或大或小。

 
11. Create deeper connections. 建立深交。


Our happiness multiplies when we connect and bond with another human being on a deeper level. 
And being fully present and listening are two of the most important skills to strengthening that bond and bringing happiness to ourselves, and to others.



当我们在更深层次上与另一个人建立联系，关系不断递进时，我们的幸福感就会成倍增加。
全神贯注和倾听是加强这种联系并为我们自己和他人带来幸福的两项最重要的技能。


12. Keep your agreement. 遵守承诺。


Our self-esteem is built on the agreements we've made with ourselves. 
And high self-esteem has a direct correlation to happiness. So keep your agreements with others and with yourself.


我们的自尊是建立在我们对自己守承诺的情况下。
高度的自尊和幸福感有直接关联。所以请遵守与他人和自己的协议。


13. Meditate. 冥想。


According to Harvard, people who take 8 sessions of mindfulness meditation training are, on average, 20% happier than a control group. 
Such training can lead to structural brain changes including increased grey-matter density in the hippocampus, known to be important for learning and memory, and in structures associated with self-awareness, compassion and introspection.


根据哈佛的数据，参加 过8次正念冥想训练的人平均比对照组多开心20%
这种训练会导致大脑结构发生变化，包括海马体中的灰质密度增加，
众所周知，海马体对学习和记忆很重要，以及与自我意识、同情心和内省相关的结构。



14. Focus on what you’re doing. 专注于你正在做的事情。



When you put your mind, heart and soul into what you’re doing, you’re creating a happiness state – called the “flow.” 
When you’re living in the flow, you’re less likely to care about what others may think of you, and less bothered by things that are not that important. 
The result? More happiness, of course!


当你全身心投入一件事的时候，你正在创造一种幸福状态——称为“心流”。 
当你处于这种状态时，你就不太会在意别人对你的看法，也不太会被那些不怎么重要的事情所困扰。 
结果？ 当然是更多的快乐！


15. Be optimistic. 乐观。


For happy people, the glass is always half-full. 
If your tendency is to imagine the very worst-case scenario every time you face a challenge, then train yourself to reverse that tendency. 
Ask yourself what good can come out of the situation or what you can learn from it. Optimism surely fuels success and happiness.


对于快乐的人来说，杯子总是半满的。
如果您倾向于在每次面临挑战时想象最坏的情况，那么请训练自己扭转这种趋势。
问问自己这种情况有什么好处，或者你可以从中学到什么。乐观肯定会促进成功和幸福。


16. Love unconditionally. 无条件的爱。


No one is perfect. Accept yourself for all of your imperfections. And do so for others. Loving someone unconditionally does not mean that you need to spend all your time with them or help them figure out their problems. 
Unconditional love means accepting people as they are, and allowing them to find their own ways, at their own pace.


没有人是完美的。接受自己所有的不完美。也要这样对待别人。
无条件地爱一个人并不意味着你需要把所有的时间都花在他们身上，或帮助他们解决问题。
无条件的爱意味着接受人们本来的样子，并允许他们按照自己的节奏找到适合自己的方式。


17. Don’t give up. 不要放弃。


Unfinished projects and repeated defeats inevitably dampen one’s self-esteem. 
If you’ve made up your mind to do something, see it through. Don’t give up until you succeed. 
Remember, failure is temporary but defeat is permanent. And defeat only occurs when you give up.


未完成的项目和反复的失败不可避免地会削弱一个人的自尊心。
如果你已下定决心要做某件事情，并做完它，那么在你成功之前就不要放弃。
请记住，失败是暂时的，但失败也是永久的。而失败只会在你放弃时发生。


18. Do your best and then let go. 做最好的自己，然后放手。


Everyone has limitations, and things don’t always turn out to be what we’d like them to be – despite our efforts. 
So always give your best, and then let go. Let events run their course. When you’ve done your best, you’ll have no regrets.


每个人都有局限性，尽管我们付出了努力，但事情并不总是如我们所愿。
所以尽力而为，然后放手，让事件顺其自然。当你尽力了，你就不会后悔。


19. Take care of yourself.  好好照顾自己。


A healthy body is the key to happiness. If you have poor health, it’s very difficult to be happy no matter how hard you try. 
So make sure you eat well, exercise and find time to rest. Take good care of your body, your mind and your spirit.


健康的身体是幸福的关键。如果你身体不好，无论你怎么努力，都很难快乐。
因此，请确保你吃得好，锻炼身体，并抽出时间休息。照顾好你的身体，你的精神和你的心灵。


20. Give back. 给予。



Doing good is one of the surest ways to feel good. 
According to Harvard, when people do good, their brains becomes active in the very same reward center that is stimulated when they experience other rewards. 
So it’s not a surprise that people who care more about others are happier than those who care less about others.


做好事是最能确保你心情好的方法之一。
根据哈佛的说法，当人们做好事时，他们的大脑变得活跃，会在与他们体验其他奖励时受到的刺激完全相同。
因此，更关心他人的人比不关心他人的人更快乐也就不足为奇了。