01
Be grateful.
要學會感恩。
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…
放慢腳步，看看四周，關注生活中的細微之處：人行道上淡紫色的花，美麗的日落，洗去你一天疲憊的淋浴，伴侶眼中的笑容。
02
Choose your friends wisely.
明智地選擇自己的朋友。
友誼
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.
影響個人幸福最重要的外部因素是人際關係。所以如果你想變得開心的話，要選擇和樂觀的朋友在一起，他們能欣賞你真實的自己，讓你的生活變得更豐富，快樂，有意義。
03
Cultivate compassion.
培養同理心。
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.
當我們嘗試站在別人的角度看問題時，我們會更有同理心，能更客觀、更有效地處理問題，生活中就會少一些衝突，多一點快樂。
04
Keep learning.
不斷學習。
學習
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.
學習讓我們保持年輕，夢想讓我們充滿活力。當我們用自己的大腦去做一些有產出、有成效的事情時，我們就不大會想不開心的事情，會變得更開心、更滿足。
05
Become a problem solver.
學會解決問題。
面對
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.
開心的人是會解決問題的人。在生活中遇到挑戰的時候，他們不會自虐，然後變得很消沉。他們會直面挑戰，調動全身力量尋找解決辦法。通過變成一個解決問題的人，你會建立自己的自信心和下決心要的事情和直面挑戰的能力。
NO°／06
Do what you love.
做你想做的事情。
熱愛
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.
既然我們成人生活的三分之一時間都在工作，那麼做我們想做的事對我們的整體辛福感就有很大的影響。如果現在不能做你想做的事情，那就試著在你現在的工作中尋找快樂和意義，或者培養一個你喜愛的興趣。
NO°／07
Live in the present.
活在當下。
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.
你感到沮喪，是因為你活在過去。你會感到擔憂和焦慮，是因為你活在未來。但是當你感到滿足，開心和平和時，你才是活在當下。
NO°／08
Laugh often.
要經常笑。
笑臉
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.
笑是對抗生氣或沮喪最有力的的東西。研究表明簡單的嘴巴上揚也可以增加你的幸福感。不要把生活看的太嚴肅。要學會在每日的奮鬥中尋找幽默感和笑聲。
NO°／09
Practice forgiveness.
學會原諒。
原諒
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.
憎恨和生氣是對自我的懲罰。當你釋懷的時候，事實上你是在對自己施以善意。最重要的是，學會原諒自己。每個人都犯錯。只有通過我們的錯誤，我們才慢慢學會如何成為一個更強大，更好的人。
NO°／10
Say thanks often.
要經常說謝謝。
感謝
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.
對生活中的祝福要心懷感激。同樣重要的是，向那些在某些方面改善了你的生活的人表達感激，無論他們做得事情很重要還是微不足道。
NO°／11
Create deeper connections.
建立更深的連接。
關係
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.
當我們和他人在更深層面連接的時候，我們的幸福感會倍增。有兩個最重要的方法可以加強這樣的連接，讓他人和我們都更加快樂：一是活在當下，二是傾聽。
NO°／12
Keep your agreement.
守承諾。
承諾
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.
我們的自尊是建立在我們對自己守承諾的情況下。高度的自尊和幸福感有直接關聯。所以要對自己和別人遵守承諾。
NO°／13
Meditate.
冥想。
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.
根據哈佛研究，平均上過8次冥想訓練的人要比對照組的人幸福感高出20%。這樣的訓練可以導致大腦結構變化，包括提高海馬體灰質的密度，這個部分對學習和記憶很重要，歸屬於一個跟自我意識、同理心和反省相關的結構。
NO°／14
Focus on what you’re doing.
專注在你正在做的事情上。
專注
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!
當你全身心投入一件事的時候，你就是在建立一個幸福的狀態，叫做“心流”。當你處在心流狀態的時候，你就不大會關心別人對你怎麼看，不大會被不大重要的事情干擾。結果呢？當然會感覺更快樂！
NO°／15
Be optimistic.
要樂觀。
樂觀
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.
對於開心的人來說，杯子一直是半滿的，而不是空了一半。每當你面對一個挑戰時，如果你傾向於想象最壞的情況，那就訓練自己改變這種傾向。問問自己這件事能帶給你什麼益處，或者你從中能學到什麼。樂觀的確能推動人走向成功和幸福。
NO°／16
Love unconditionally.
無條件的愛。
接納
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.
沒人是完美的。接受你自己所有的不完美，同時也要這樣對待別人。無條件地愛一個人並不意味著你要花所有的時間和他們在一起，或者幫助他們解決問題。無條件的愛意味著接受真實的他們，允許他們按照自己的進度，探索自己的道路。
NO°／17
Don’t give up.
不要放棄。
堅持
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.
未完成的計劃和重複的失敗一定會打擊你的自尊。如果你決定做某件事情，那就做完它。在成功之前都不要放棄。要記住，失敗是暫時的，但是一旦被打敗就會成為永久的印記。只有當你放棄的時候，你才會被打敗。
NO°／18
Do your best and then let go.
竭盡全力，順其自然。
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.
每個人都是有限的。有時候無論我們多努力，仍然會遭遇事與願違的結局。所以，只要盡最大的努力，然後就放手吧，順其自然。竭盡全力了，你就沒有遺憾了。
NO°／19
Take care of yourself.
好好照顧自己。
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.
一個健康的身體是幸福的關鍵。如果你身體不好，你無論如何努力，都很難快樂。所以要保證自己吃得好，做鍛鍊，找點時間休息。好好照顧你的身體、大腦和心靈。
NO°／20
Give back.
學會給予。
給予
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.
想要有個好心情，最有效的方法之一就是做點好事。根據哈佛研究，做好事的時候，人們的大腦中會有一個區域變得活躍，而那個區域恰好是平時我們得到獎賞的時候會被激活的區域。所以，那些關心別人的人，要比不大關心別人的人更開心。
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《哈佛幸福課》
丹尼爾•吉爾伯特 著
中信出版社
2014年11月
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