哈佛大学推荐的20个快乐的习惯（中英文）

01要学会感恩 Be greateful

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，注意生活中的小细节——人行道上娇嫩的紫花，美丽的日落，洗去你漫长一天的热水澡，还有伴侣眼中的微笑……

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，感激生命的美丽、奇迹和祝福时，你会自然而然幸福满怀。

02明智的选择你的朋友 Choose your friends wisely

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.

根据哈佛研究表明，影响一个人幸福最重要的外部因素是人际关系。所以如果你想要变得开心，要选择和乐观的人在一起，和欣赏你的人在一起，和能让你的生活更丰富、更广阔、更有意义的人在一起。

03培养同情心 Cultiate compassion

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.

当我们试着站在别人的立场上，从别人的角度理解一种情况时，我们更能用同情心，客观和有效的方式处理问题。生活中就会少一些冲突，多一些快乐。

04不断学习 Keep learning

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.

学习使我们年轻，梦想让我们充满活力。当我们把大脑投入到富有成效的用途中时，我们就不太可能纠结于不愉快的想法，而更可能感到快乐和满足。

05学会解决问题 Become a problem solver

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。当他们在生活中遇到挑战时，他们不会自暴自弃，陷入抑郁状态。相反，他们面对挑战，把精力集中在寻找创造性的解决方案上。通过成为问题的解决者，你将建立起你的自信和你的能力，去完成你下定决心要做的事情，以及生活给你带来的任何挑战。

06做你想做的事情 Do what you love

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.

由于我们成年后有三分之一以上的时间都在工作，所以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。如果目前还不可能做到这一点，那就试着在你当前的工作中寻找乐趣和意义，或者培养一种爱好，去做你喜欢的事情。

07活在当下 Live in the present

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。你感到担忧和焦虑，是因为你活在未来。只有当你感到满足、快乐与平静时，你才是活在当下。

08要经常笑 Laugh often

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。研究表明简单的嘴巴上扬也可以增加你的幸福感。所以不要把生活看得太认真。试着在日常生活中寻找幽默和笑声。

09学会原谅 Practice forgiveness

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。

10要经常说谢谢 Say thanks often

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.

永远要珍惜生命中的祝福。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，无论他们是大是小。

11学会深交 Create deeper connections

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.

当我们与另一个人在更深层次上建立关系并紧密联系时，我们的幸福倍增。全神贯注和倾听是加强这种联系、给自己和他人带来幸福的两个最重要的技能。

12守承诺 Keep your argreement

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.

我们的自尊建立在我们对自己的承诺上。高度的自尊与幸福有直接关系。所以，要对自己和他人遵守承诺。

13冥想 Meditate

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.

根据哈佛大学的研究，参加8次正念冥想训练的人平均比对照组快乐20%。这样的训练会导致大脑结构的改变，包括海马体灰质密度的增加，这种灰质对学习和记忆非常重要，以及自我意识、同情心和自省相关结构的增强。

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

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!

当你全身心地投入到你所做的事情中时，你就创造了一种幸福的状态——所谓的“流”。当你处于这种状态时，你不太可能在意别人对你的看法，也不太会被不那么重要的事情所困扰。结果呢？当然是感到更幸福!

15要乐观 Be optimistic

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，玻璃杯总是半满的。如果你每次面对挑战时都倾向于想象最坏的情况，那么就训练自己扭转这种倾向。问问自己这种情况能带来什么好处，或者你能从中学到什么。乐观无疑会为成功和幸福提供动力。

16无条件的爱 Love unconditionally

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要花所有的时间和他们在一起或帮助他们解决问题。无条件的爱意味着接受别人本来的样子，允许他们按照自己的节奏找到自己的路。

17不要放弃 Don’t give up

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。如果你下定决心做某事，就坚持到底。不成功就不要放弃。要记住，失败是暂时的。只有当你放弃的时候，你才会被打败。

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

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，尽管我们很努力，但事情并不总是如我们所愿。所以，总是尽你所能，然后放手。让事情顺其自然。当你尽了最大努力，你就不会后悔了。

19好好照顾自己 Take care of yoursely

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。所以一定要吃好，锻炼身体，找时间休息。好好照顾你的身体、你的思想和你的精神。

20学会给予 Give back

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。根据哈佛大学的说法，当人们做好事时，他们的大脑在同一奖励中心变得活跃，就像他们经历其他奖励时受到刺激一样。所以关心别人的人要比不大关心别人的人更开心。

感谢阅读！