27个健康快乐的生活习惯

译者 暖盈929

27 Healthy Habits of Happiness

27个快乐健康的生活习惯

How do we heighten our happiness?  There are many ways and one size does not fit all.  Below I discuss what has worked for me and those closest to me – how a small group of us went from downbeat and drained to a happy and hopeful in a few short years.

我们如何增强幸福感呢？其实有很多种方法，而且一种方法并不适合所有人。在下文中我论述了适用于我以及我身边最亲近的人的一些方法，谈谈我们这一小撮人是如何在短短几年内从悲观忧郁、精疲力竭转变为幸福快乐、充满希望的。

1.Look for happiness in the right places. – When we’re young we look for happiness in drugs, sex, alcohol, parties, fast cars, extreme sports, etc.  Then when we get a little older, we look for happiness in more ‘mature’ ways – a stable partner, romantic getaways, walks along the beach, jazz music, a night at the bar with some friends.  Do they work?  Do these things make us happy?  Sure they do.  They raise our happiness temporarily.  But people have a baseline of inner happiness.  Certain events and possessions, like an unexpected windfall, might raise or lower our happiness momentarily, but soon we return to our inner baseline.  The key is to gradually raise this baseline.  Enjoy the moment, but don’t completely ignore long-term goals.  What will you be proud to have accomplished, or disappointed that you didn’t do, five years from now?  Read The Happiness Project.

1. 在恰当之处寻找快乐。年轻时，我们在毒品、性、酒精、聚会、快车、极限运动等事物上寻求快乐。随后，在我们稍微年长一点时，我们从一些更“成熟”的方面寻找快乐，一位关系稳定的伴侣、浪漫的短假、沙滩漫步、爵士乐、与三五好友在酒吧欢畅一晚。这些有作用吗？这些东西让我们快乐了吗？答案是肯定的。他们都暂时提升了我们的幸福感。然而人们都有内在幸福的底线。某些事情或东西，比如一笔意外之财，可能会暂时提升或降低我们的幸福感，但是很快我们就回到了我们的内心底线。关键问题在于逐步提高这一底线。享受瞬间，但是不要完全忽视长久的目标。从现在起五年之内，你会因完成了何事而感到骄傲，或者因未做何事而感到失落呢？请读一下《幸福计划》。

2.Acknowledge the lesson is every situation. – Everything is a life lesson.  Everyone you meet, everything you encounter, etc.  They’re all part of the learning experience we call ‘life.’  Never forget to acknowledge the lesson, especially when things don’t go your way.  If you don’t get a job that you wanted or a relationship doesn’t work, it only means something better is out there waiting.  And the lesson you just learned is the first step towards it.

2. 承认教训无处不在。每件事都是生活中的一次教训。你遇到的每一个人，遭遇的每一件事，等等。这些都是学习经验，我们称之为“生活”。永远不要忘记承认教训，尤其是当事情并不像你期望的那样时。如果你没有获得你想要的那份工作，或者一段恋情告吹，这只能说明更好的还在后面等着你。而你从中所吸取的教训则是通往它们的第一步。

3.Be authentic.  Be true to yourself. – Judy Garland once said, “Always be a first rate version of yourself instead of a second rate version of somebody else.”  Live by this statement.  There is no such thing as living in someone else’s shoes.  The only shoes you can occupy are your own.  If you aren’t being yourself, you aren’t truly living – you’re merely existing.

3. 作真实的自己。朱迪·加兰曾说过，“永远做一流版本的自己，而不做二流版本的他人。”照着这句话来生活。没有穿着别人的鞋来走完人生路这回事，你能穿的只有自己的鞋。如果你不是在作自己，那么你就没有真正地在生活，你只是行尸走肉。

4.Move your thoughts beyond obstacles. – Ralph Waldo Emerson said, “To different minds, the same world is a hell and a heaven.”  Put in an effort to both seek out happiness-boosting experiences and learn to appreciate what you find.  There will always be negative obstacles.  This will never change.  If you focus on them, your world will become Emerson’s hell.  The real trick is to learn how to keep moving amidst these obstacles – acknowledging that they’re simply a part of life – and continually seek out or construct experiences that make you happy.

4. 跨越障碍让思想前行。拉尔夫·瓦尔多·爱默生说过，“对于不同的思想来说，世界可能是地狱，也可能是天堂。”努力去搜寻激发幸福的经历，学会欣赏所发现的点点滴滴。总是会有一些不利的障碍出现。这一点永远不会改变。如果你把精力集中在这些障碍上，你的世界将会成为爱默生口中的地狱。真正的诀窍在于学会如何在这些障碍中保持前行，承认这些障碍只不过是生活的一部分，继续搜寻或者建造令你幸福快乐的经历。

5.Focus on what’s right. – How you view yourself and your world are conscious choices.  The lens you choose to view everything through determines how you feel about yourself and the world around you.  Everything that happens in life is neither good nor bad.  It just depends on your perspective.  And no matter how it turns out, it always ends up just the way it should.  Either you succeed or you learn something.  So stay positive, appreciate the pleasant outcomes, and learn from the rest.

5. 专注于正确的事情。如何看待自己和你眼中的世界是有意识的选择。你看待一切事物的镜头决定了你如何探索自己和周围的世界。生活中所发生的一切并无好坏之分。这只取决于你的态度。无论结果怎样，事情总是以其应有的方式终结。不是你获得了成功，就是你从中有所学。因此，积极一些，感激令人满意的结果，并从其他结果中学习。

6.Be a part of something you believe in. – This could be anything.  Some people take an active role in their local city council, some find refuge in religious faith, some join social clubs supporting causes they believe in, and others find passion in their careers.  In each case the psychological outcome is the same.  They engage themselves in something they strongly believe in.  This engagement brings happiness and meaning into their lives.

6. 融入你的信仰。信仰可以是任何事情。有些人积极参与当地的市议会，有些人在宗教信仰中得到了庇护，有些人加入了支持他们所信仰的事业的社团，其他人则在他们的职业生涯中找到了激情。在每种情况中，精神上的产物都是相同的。他们投入在自己所坚信的事情中。这种投入给他们的生活带来了快乐和意义。

7.Use personal strengths to get things done. – Everyone possesses unique personal strengths.  We all have different talents and skill sets.  Emotional happiness comes naturally to those who use their strengths to get things done.  The state of completion always creates a sense of achievement.  If this achievement is based exclusively on your personal ability to get the job done, the psychological rewards are priceless.

7. 利用自身优势获得成功。每个人都拥有独一无二的个人优势。我们都具有不同的天赋和技能组合。那些利用自己的优势去获得成功的人自然而然就会获得情感上的快乐。尘埃落定总是会造就成就感。如果这种成就是只基于你的个人能力就能完成的，那么这在精神上的回报则是无价的。

8.Focus on quality over quantity. – An excess of things may seem wonderful when you imagine them, but when you actually get them they lose the magic you imagined.  Quality and moderation often bring more joy than an excess.  The first five pieces of candy always taste better than the rest.  And if you eat the whole bag of candy you wind up feeling a bit nauseous.  One awesome gadget or tool is often better than five mediocre ones.  One great looking shirt often brings more joy than ten from the clearance rack.

8. 专注品质，而非数量。一些额外的东西可能在你的想象中很美好，但是当你真正地获得这些时，它们就失去了你所想象的那种魔力。品质和适度通常会比超额带来更多的欢乐。最初的五块糖果总是比其余的那些味道更好。如果你吃掉了整包糖，你最后就会觉得有点恶心了。一件了不起的小玩意或是工具通常比五件普通的要好。一件好看的衬衣通常会比十件搁置在清理架上的衬衣带来更多的快乐。

9.Avoid negativity and negative people. – Don’t belittle yourself and don’t put up with people who try to belittle you.

9. 躲避消极思想和消极的人。不要轻视自己，也不要忍受那些试图轻视你的人。

10.Appreciate the things you already have. – The road to happiness isn’t difficult.  Happiness is not dependent on amassing a certain amount of wealth or notoriety.  If you’re always striving for something bigger and better, without stopping to appreciate what you currently have, happiness will remain slightly out of reach.  Your current situation may be far from perfect, but if you can detach from your own negative views and appreciate the simple aspects of each moment, happiness becomes easier to cultivate.

10. 欣赏已有的事物。通往幸福的道路并不艰难。幸福并不取决于积累一定数量的财富或名声。如果你总是在争取最大最好的东西而没有停下来欣赏一下你目前所拥有的，幸福将仍是遥不可及。你目前的情况可能离完美相距甚远，但是如果你能把自己消极的观点抛开，欣赏一下每一时刻的简简单单，幸福是很容易培养的。

11.Instead of searching for passion, live passionately now. – Sometimes we get so wrapped up in ‘finding ourselves’ or ‘finding our passion’ that we forget how this discovery is actually made:  By living passionately now.  In other words, if you want to find out where your true passions lies, stop looking and simply start living each day with passion and zeal.  If you do, self-discovery will come naturally.

11. 现在就激情地拥抱生活，而不是寻找激情。有时我们太醉心于“寻找自我”或“寻找激情”，以至于我们忘了实际上这些东西是怎么发现的：现在就激情地拥抱生活。换言之，如果你想找到真正的激情在哪里，停止观望，只要开始怀着激情去活好每一天就行了。如果你这样做，自我发现就会自然而然出现了。

12.Savor the joy of simple pleasures. – I’ve said it before and I’ll say it again, the best things in life are free.  They come in the form of simple pleasures and they appear right in front of you at various locations and arbitrary times.  They are governed by Mother Nature and situational circumstance and captured by mindful awareness.  It’s all about taking a moment to notice the orange and pink sunset reflecting off the pond water as you hold hands with someone you love.  Noticing these moments and taking part in them regularly will bring unpredictable bursts of happiness into your life.

12. 尽情享受简简单单的乐趣。我之前说过并且还要再说一遍，生活中最美好的事情是免费的。它们从简单的乐趣中前来，在各种地方任意时间出现在你的面前。它们由大自然和环境所掌控，被有心人所俘获。那就是，花一点时间与自己所爱的人拉着手注视着橙粉相间的夕阳洒在河塘上。关注这些时刻并时常参与其中会给你的生活带来预想不到的幸福。

13.Exploit the resources you DO have access to. – The average person is usually astonished when they see a physically handicap person show intense signs of emotional happiness.  How could someone in such a restricted physical state be so happy?  The answer rests in how they use the resources they do have.  Stevie Wonder couldn’t see, so he exploited his sense of hearing into a passion for music, and he now has 25 Grammy Awards to prove it.  Get it?

13. 挖掘你可以获取的资源。普通人通常在看到一个身体残障的人流露出明显的快乐时觉得惊讶不已。在如此身体受限的状态下，他怎么还能这么幸福？答案就在于他们是如何使用所拥有的资源的。史蒂夫·汪德看不见了，所以他充分挖掘自己的听力，将其投入到对音乐的激情中，现在他可以用25次格莱美奖来证明这一切。你明白了吗？

14.Help others when you’re able. – In life, you get what you put in.  When you make a positive impact in someone else’s life, you also make a positive impact in your own life.  Do something that’s greater than you – something that helps someone else to be happy or to suffer less.

14. 尽可能地帮助他人。生活中，种瓜得瓜种豆得豆。如果你对别人的生活产生了积极的影响，你也对自己的生活带来了积极的影响。做一些比你自己做更好的事情，那些能帮助别人获得快乐或是少受痛苦的事情。

15.Live debt-free. – Financial debt causes stress and heart ache.  Live a comfortable life, not a wasteful one.  Do not spend to impress others.  Do not live life trying to fool yourself into thinking wealth is measured in material objects.  Manage your money wisely so your money does not manage you.  Always live well below your means.  Read The Millionaire Next Door.

15. 无债一身轻。财政债务会导致压力和心痛。过一种舒适的生活，而不是奢侈的生活。不要用花钱来给别人留下印象。不要在生活中愚蠢地认为财富是用物质来衡量的。明智地管理你的金钱而不是让金钱来管理你。总是在生活中量入为出。读一下《隔壁的百万富翁》。

16.Share time with people you love and experience life together. – The quality of our personal relationships correlates directly with our overall sense of worth and happiness.  Sometimes in the midst of life’s chaos we forget to do the little things that remind us we’re part of something greater than ourselves.  We need a certain amount of meaningful contact with other people to feel fully alive.  There are few things more satisfying than recounting the greatest moments of your life with your family and closest friends who lived these moments alongside you.  And remember, you don’t need a certain number of friends, just a number of friends you can be certain of.

16. 与所爱之人共度时光、体味生活。人际关系的品质直接取决于我们的整个价值观和幸福观。有时，身处生活中的混沌之际，我们忘记去做那些小小的事情来提醒自己，我们只是比我们更庞大的事物的一小部分。我们需要与他人进行一定量的有意义的接触，让我们的生活完全充实起来。没有什么事情比讲述生活中与家人和密友共度的最美好的时光更令人感到满足的了。请记住，你不需要一定数量的朋友，只要有一些你可以确定的朋友就够了。

17.Be faithful to your significant other. – Sustained fidelity in a long-term intimate relationship creates a healthy foundation for everything else you do.

17. 对另一半忠诚。在一段长期的亲密关系中保持持久的忠诚，会为你做任何事情创造一个健康的基础。

18.Resolve conflicts with others. – Always forgive people and move on, even if they never ask for your forgiveness.  Don’t do it for them – do it for yourself.  Get that unnecessary stress out of your life.

18. 解决与他人的冲突。总是原谅别人并往前看，即便他们从未请求过你的原谅。不要为了他们这样做，而是为了你自己。让你的生活摆脱那种不必要的压力。

19.Perform random acts of kindness on a regular basis. – Pay for a stranger’s coffee in line at Starbucks.  Buy the office receptionist flowers just to say, “Thank you.”  Help an elderly lady with her groceries.  There’s nothing more rewarding than putting smiles on the faces around you.  Check out Makes Me Think.

19. 经常随意地做善事。在星巴克为排队买咖啡的某个陌生人付账。为前台接待员买一些花，说声“谢谢”。帮一位上了年纪的女士照看杂货摊。没有什么事情比向你身边的人展露微笑更有益的了。看看《让我思考》。

20.Smile more often. – A genuine smile makes you and everyone around you feel better.  The simple act of smiling sends a message to your brain that you’re happy.  And when you’re happy, your body pumps out all kinds of feel-good endorphins.  This reaction has been studied since the 1980’s and has been proven a number of times.  Bottom line:  Smiling actually makes you happier.

20. 常展笑颜。一个真诚的微笑会使你以及身边的每一个人感觉更妙。微笑这一简单的动作向你的大脑传递了“你是幸福的”这一讯息。当你快乐时，你的身体会产生大量各种让你感觉良好的脑内啡。这一反应自20世纪80年代就已被研究过，已被证实了许多次。要点：微笑真的能让你更快乐。

21.Be self-sufficient. – Freedom is the greatest gift.  Self-sufficiency is the greatest freedom.  It’s nice to have close friends and family you can count on, but it lifts a huge weight off your shoulders when you know that you could survive on your own if you had to.

21. 自给自足。自由是最好的礼物。自给自足就是最好的自由。有亲密的朋友和家人可以依靠固然很好，但是如果你知道在必须的情况下你可以独立生活，你的肩膀上会卸下一个重担。

22.Invest time, energy and money in yourself every day. – Happiness comes as a side-effect of learning new skills and challenging yourself.  Read, listen, adapt and stretch to accommodate new ideas and new information.  When you invest in yourself, you can never lose, and over time you will change the trajectory of your life.  You are simply the product of what you know.  The more time, energy and money you spend acquiring pertinent knowledge, the more control you have over your life.

22. 每天为自己投资时间、精力和金钱。快乐伴随着学习新技能和挑战自我而来。读一读、听一听、去适应和吸纳新的想法和信息。如果你进行了自我投资，你就永远不会失去，经过一段时间你将会改变自己生活的轨道。你就是自己所了解的产品。你在获取相关知识上投入更多的时间、精力和金钱，你就能更好地掌控自己的生活。

23.Use your body as it was designed to be used. – Walk, jog, run, stretch, throw things, and lift things.  Jump around!  Dance!  Exercise in the gym is good, but so is making love, exchanging back rubs, or cutting firewood.  Your body is an incredible machine and it can be either a source of joy, or a source of aches and pains.  It just depends on what you do and how you treat it.

23. 充分利用你的身体。散布、慢跑、跑步、伸展、投掷、举重。旋转跳！跳舞！在健身房里锻炼不错，做爱、互相搓背或者劈柴也同样很好。你的身体就是个神奇的机器，它既可以是快乐的源泉，也可以是病痛的来源。这只取决于你如何来对待它。

24.Compete only with yourself to be the best you can be. – When you catch yourself comparing yourself to a colleague, neighbor, friend, or someone famous, stop!  Realize that you are different, with different strengths – strengths these other people don’t possess.  Take a moment to reflect on all the awesome abilities you have and to be grateful for all the good things in your life.

24. 只与自己竞争，做最好的自己。如果你拿自己跟某个同事、邻居、朋友或是名人作比较，停下来！要意识到你跟别人是不同的，你有不同的优点，这些优点是其他人所不具备的。花一些时间思考一下你所具备的那些不可思议的才能，感激你的生活中能有这一切美好的东西。

25.Accept things when they are less than perfect. – If you find yourself at a point of intense decision making where you’re caught in a spiral of over-analysis and you’re making no progress, take a deep breath, break the spiral, make an educated guess on the next logical step, and take it.  Even if you get it wrong you’ve learned something, which is better than doing nothing.  Your failures along the road to your goals are simply opportunities to learn and grow.  Remember, the real world doesn’t reward perfectionists; it rewards people who get things done.

25. 接受那些不怎么完美的东西。如果你发现自己正在面临一个艰难的决定，你被困在一个过度分析的螺旋中毫无进展，那么深吸一口气，打破这个螺旋，凭已有的知识经验去推测合理的下一步，然后付诸行动。即便你走错了这步，你至少还从中学到了些东西，这比什么也不做要强。你在通往目标的路上所犯的错误是学习和成长的机会。记住，真正的世界不会奖赏完美主义者，它会奖赏那些做成事情的人。

26.Make time for fun. – Fun is way underrated.  With all of our responsibilities, fun seems like an indulgence.  It shouldn’t be.  It should be a requirement.  Ponder what you did to have fun when you were younger and go do it again.  Leave the yard un-mowed for a weekend and get out on the town.  When you’re older, you will remember the fun, not the freshly mowed yard.

26. 腾出时间来娱乐。娱乐是被低估的一种方式。肩负着身上所有的责任，娱乐似乎是一种放纵。它不应是这样的。它应该是必需品。仔细想想在你年轻时都怎么找乐子，再那样去做。周末离开还没割完草的院子出城玩一玩。当你老了时，你就会记得这件趣事，而不是新割了草的院子。

27.Take full responsibility for your life. – Either you take responsibility for your life or someone else will.  And when they do, you’ll become a slave to their ideas and dreams instead of a pioneer of your own.  You are the only one who can directly control the outcome of your life.  And no, it won’t always be easy.  Every person has a stack of obstacles in front of them.  You must take accountability for your situation and overcome these obstacles.  Choosing not to is choosing a lifetime of mere existence.

27. 为你的生活负全责。要么你对自己的生活负责，要么就要对别人的负责。当你对别人的生活负责时，你就成了他们想法和梦想的奴隶，而不是作自己生活的掌舵者。你是唯一能够直接掌控自己生活结果的人。不，这并不总是件容易的事情。每个人都会面临一大堆的阻碍。你必须对自己的处境负责并战胜这些阻碍。选择不这样做就是选择了行尸走肉的一生。

And remember, life always takes place in the present.  You never know what the future holds – whether or not you and your loved ones will still have good health or even be alive.  The opportunity to enjoy life is now.  Make time to do so.

记住，生活一直都发生在当下。你永远不知道未来会怎样的，是否你和你爱的人能依旧拥有健康甚至是活在这世上。你享受生活的机会就是现在。抽出时间来这样做吧。