因为工作，因为感情
因为久考不过的雅思
我们常常感到心浮气躁
想学习但静不下心
工作稍不顺就失望埋怨
快乐渐渐从生活中减少甚至消失。
怎样才能重拾快乐呢？
哈佛大学推荐了培养快乐的20条法则
一起来看下吧
带着美好的心情去完成手边的事情
你会发现一切都变得很不一样
01 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…
When you have a grateful heart that is appreciative of life’s beautify, wonder and blessings, you’re automatically filled with happiness.
放慢脚步，多关注生活中的细微之处：人行道上淡紫色的花，美丽的日落，洗去一天疲惫的淋浴，伴侣眼中的笑容。当你用一颗感恩之心去欣赏生活中的美，思考和祝福，自然就充满了幸福感。
02 Choose your friends wisely
明智地选择朋友
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.
根据哈佛的研究，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，让你的生活变得更富足，快乐，有意义。
03 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.
当我们能够代替别人，站在另一个角度看问题，
就能用同情心，去客观和有效地处理问题。
生活中就会少一些冲突，多一点快乐。
04 Keep learning
不断学习
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。当大脑进行运作的时候，就不大会想不开心心的事情，整个人都会变得更开心和满足。
05 Become a problem solver
学会解决问题
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.
The result? You’ll have more happiness in your life.
开心的人都擅长解决问题。在生活中遭遇困难和挑战，他们不会自虐，然后变得很消沉。他们会勇敢面对，调动全身力量寻找解决办法。
通过变成一个解决问题的人，你会建立自信心，锻炼出直面挑战的能力。
06 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.
It’s one of life’s greatest blessings to find a line of work that we’re deeply passionate about and that utilizes our greatest gifts.
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.
既然成人生活三分之一的时间都在工作，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，或者培养一个你喜欢的兴趣。
07 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.
感到沮丧，是因为你活在过去。
感到担忧和焦虑，是因为你活在未来。
当你感到满足，开心和平和时，你才是活在当下。
08 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。
请学会在每日的奋斗中寻找幽默感和笑声。
09 Practice forgiveness
学会原谅
Resentment and anger are forms of self-punishment. When you forgive, you’re actually practicing kindness to yourself.
So learn to forgive those who have hurt you in the past. 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。
当你释怀时，事实上是在对自己施以善意。
最重要的是，学会原谅自己。
每个人都会犯错。
通过错误，我们才慢慢学会如何成为一个更强大，更好的人。
10 Say thanks often
要经常说谢谢
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。
向那些让你生活变好的人，无论或大或小，表达出你的欣赏之情也同样重要。
11 Create deeper connections
学会与人深交
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.
我们的幸福感会在和另一个人的深交中不断猛增。
专注与聆听是加强这种关系纽带和把幸福感带给自己和别人的两个最重要的方面。
12 Keep your agreement
信守承诺
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.
我们的自尊是建立在我们对自己信守承诺的情况下。
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。
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.
根据哈佛研究，平均上，上过8次冥想训练的人要比控制狂多开心20%。
冥想训练可以导致大脑结构变化，影响了海马体黑色物质的密度，
这对学习和记忆很重要，在结构上和自我意识，同情心和反省。
14 Focus on what you’re doing
关注你在做的事情
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，你就会处于一个开心的状态。
当我们处于这种状态，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？更幸福，当然啦！
15 Be optimistic
要乐观
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，杯子总是半满的。每当面对挑战，如果你倾向于想象最坏的想法，那就自我转换这种情况。
告诉你自己每一个结果的好处或者你从中学到的东西。乐观肯定能驱动成功和幸福感。
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.
没人是完美的。接受你自己所有的不完美，也要这样对待别人。
无条件的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，以他们自己的步伐，让他们自己摸索。
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.
没有完成的方案和不断的失败会削弱你的自尊。
如果你决定做某事，就做完它。在成功之前都不要放弃。
要记住，失败是暂时的，被打败却是永久的。只有当你放弃的时候，你才会被打败。
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。有时候尽管我们很努力做一件事情，但是总会事与愿违。
所以做最好的自己，然后放手。当你用尽全力，就没有遗憾了。
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.
一个健康的身体是幸福的关键。如果身体不好，无论如何努力，都很难快乐。
确信自己吃得好，做锻炼，找点时间休息。好好照顾你的身体，大脑和精神。
20 Give back
学会给予
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。
人们做好事时，大脑就会变得活跃，就好像当你经历奖励时，大脑所受的刺激。
所以，那些关心别人的人要比不大关心别人的人更开心。
试着用这20条方法，调整当下的状态吧，快乐没有想象的那么难
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