哈佛大学研究表明,这20个习惯会让我们更幸福

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01

Be grateful.

要学会感恩。

哈佛大学研究表明,这20个习惯会让我们更幸福

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,看看四周,关注生活中的细微之处:人行道上淡紫色的花,美丽的日落,洗去你一天疲惫的淋浴,伴侣眼中的笑容。

02

Choose your friends wisely.

明智地选择自己的朋友。

哈佛大学研究表明,这20个习惯会让我们更幸福

友谊

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.

影响个人幸福最重要的外部因素是人际关系。所以如果你想变得开心的话,要选择和乐观的朋友在一起,他们能欣赏你真实的自己,让你的生活变得更丰富,快乐,有意义。

03

Cultivate compassion.

培养同理心。

哈佛大学研究表明,这20个习惯会让我们更幸福

同理

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.

当我们尝试站在别人的角度看问题时,我们会更有同理心,能更客观、更有效地处理问题,生活中就会少一些冲突,多一点快乐。

04

Keep learning.

不断学习。

哈佛大学研究表明,这20个习惯会让我们更幸福

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。当我们用自己的大脑去做一些有产出、有成效的事情时,我们就不大会想不开心的事情,会变得更开心、更满足。

05

Become a problem solver.

学会解决问题。

哈佛大学研究表明,这20个习惯会让我们更幸福

面对

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.

开心的人是会解决问题的人。在生活中遇到挑战的时候,他们不会自虐,然后变得很消沉。他们会直面挑战,调动全身力量寻找解决办法。通过变成一个解决问题的人,你会建立自己的自信心和下决心要的事情和直面挑战的能力。

NO°/06

Do what you love.

做你想做的事情。

哈佛大学研究表明,这20个习惯会让我们更幸福

热爱

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.

既然我们成人生活的三分之一时间都在工作,那么做我们想做的事对我们的整体辛福感就有很大的影响。如果现在不能做你想做的事情,那就试着在你现在的工作中寻找快乐和意义,或者培养一个你喜爱的兴趣。

NO°/07

Live in the present.

活在当下。

哈佛大学研究表明,这20个习惯会让我们更幸福

感恩

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.

你感到沮丧,是因为你活在过去。你会感到担忧和焦虑,是因为你活在未来。但是当你感到满足,开心和平和时,你才是活在当下。

NO°/08

Laugh often.

要经常笑。

哈佛大学研究表明,这20个习惯会让我们更幸福

笑脸

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.

笑是对抗生气或沮丧最有力的的东西。研究表明简单的嘴巴上扬也可以增加你的幸福感。不要把生活看的太严肃。要学会在每日的奋斗中寻找幽默感和笑声。

NO°/09

Practice forgiveness.

学会原谅。

哈佛大学研究表明,这20个习惯会让我们更幸福

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.

憎恨和生气是对自我的惩罚。当你释怀的时候,事实上你是在对自己施以善意。最重要的是,学会原谅自己。每个人都犯错。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。

NO°/10

Say thanks often.

要经常说谢谢。

哈佛大学研究表明,这20个习惯会让我们更幸福

感谢

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.

对生活中的祝福要心怀感激。同样重要的是,向那些在某些方面改善了你的生活的人表达感激,无论他们做得事情很重要还是微不足道。

NO°/11

Create deeper connections.

建立更深的连接。

哈佛大学研究表明,这20个习惯会让我们更幸福

关系

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.

当我们和他人在更深层面连接的时候,我们的幸福感会倍增。有两个最重要的方法可以加强这样的连接,让他人和我们都更加快乐:一是活在当下,二是倾听。

NO°/12

Keep your agreement.

守承诺。

哈佛大学研究表明,这20个习惯会让我们更幸福

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。所以要对自己和别人遵守承诺。

NO°/13

Meditate.

冥想。

哈佛大学研究表明,这20个习惯会让我们更幸福

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.

根据哈佛研究,平均上过8次冥想训练的人要比对照组的人幸福感高出20%。这样的训练可以导致大脑结构变化,包括提高海马体灰质的密度,这个部分对学习和记忆很重要,归属于一个跟自我意识、同理心和反省相关的结构。

NO°/14

Focus on what you’re doing.

专注在你正在做的事情上。

哈佛大学研究表明,这20个习惯会让我们更幸福

专注

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,你就是在建立一个幸福的状态,叫做“心流”。当你处在心流状态的时候,你就不大会关心别人对你怎么看,不大会被不大重要的事情干扰。结果呢?当然会感觉更快乐!

NO°/15

Be optimistic.

要乐观。

哈佛大学研究表明,这20个习惯会让我们更幸福

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.

对于开心的人来说,杯子一直是半满的,而不是空了一半。每当你面对一个挑战时,如果你倾向于想象最坏的情况,那就训练自己改变这种倾向。问问自己这件事能带给你什么益处,或者你从中能学到什么。乐观的确能推动人走向成功和幸福。

NO°/16

Love unconditionally.

无条件的爱。

哈佛大学研究表明,这20个习惯会让我们更幸福

接纳

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.

没人是完美的。接受你自己所有的不完美,同时也要这样对待别人。无条件地爱一个人并不意味着你要花所有的时间和他们在一起,或者帮助他们解决问题。无条件的爱意味着接受真实的他们,允许他们按照自己的进度,探索自己的道路。

NO°/17

Don’t give up.

不要放弃。

哈佛大学研究表明,这20个习惯会让我们更幸福

坚持

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.

未完成的计划和重复的失败一定会打击你的自尊。如果你决定做某件事情,那就做完它。在成功之前都不要放弃。要记住,失败是暂时的,但是一旦被打败就会成为永久的印记。只有当你放弃的时候,你才会被打败。

NO°/18

Do your best and then let go.

竭尽全力,顺其自然。

哈佛大学研究表明,这20个习惯会让我们更幸福

努力

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.

每个人都是有限的。有时候无论我们多努力,仍然会遭遇事与愿违的结局。所以,只要尽最大的努力,然后就放手吧,顺其自然。竭尽全力了,你就没有遗憾了。

NO°/19

Take care of yourself.

好好照顾自己。

哈佛大学研究表明,这20个习惯会让我们更幸福

健康

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.

一个健康的身体是幸福的关键。如果你身体不好,你无论如何努力,都很难快乐。所以要保证自己吃得好,做锻炼,找点时间休息。好好照顾你的身体、大脑和心灵。

NO°/20

Give back.

学会给予。

哈佛大学研究表明,这20个习惯会让我们更幸福

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.

想要有个好心情,最有效的方法之一就是做点好事。根据哈佛研究,做好事的时候,人们的大脑中会有一个区域变得活跃,而那个区域恰好是平时我们得到奖赏的时候会被激活的区域。所以,那些关心别人的人,要比不大关心别人的人更开心。

哈佛大学研究表明,这20个习惯会让我们更幸福

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哈佛大学研究表明,这20个习惯会让我们更幸福

《哈佛幸福课》

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