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The largest largest peak, boost, spike in wellbeing when we are expressing gratitude to others.
表達感激時是最讓我們感到幸福的時候
Quite remarkable if you think about it.
想想吧，相當不可思議
And if you think about it further, it is a win-win.
進一步思考會發現它是雙贏的
Because obviously you get the benefit — this is what the research shows. We feel good when we express it. and the other person feels good too.
因為顯然你從中得益——研究已證明了這一點，表達感激時我們感覺很好，對方也會感覺很好
They benefit a great deal. So you are creating a win-win and an upward spiral, because that person is then more likely to express gratitude to others.
他們的獲益良多，于是你創造了一個雙贏的局面，一個上升的螺旋，因為對方也更可能向他人表達感激
The best way to lead it by an example: be the change you want to see in the world, as Ghandi said.
最好的方法是以身作則：成為你期許見到的改變，如甘地所說
So you want people to be more grateful? Express gratitude yourself.
想讓他人充滿感激？先以身作則表達感激
They are more likely to then take it on and express gratitude to others
他們才可能承接下去向他人表達感激
So not only you start an upward spiral between you and that person, but also potentially between that person as well as others.
你不僅僅在你和對方之間啟動了一個上行螺旋對方和他人之間可以承接上行
Paying it forward. Paying it forward.
傳遞出去，傳遞出去
The downside of this intervention is while it leads to a spike in well-being, that spike usually goes away after about a month.
這種干預的不利之處是，雖然它能讓幸福感達到峰值，但一個月后，幸福感會消退
It varies: it can go away after a week or after three months.
時間不同，可能是一周或三個月后
But the average it goes away after about a month.
但平均來說一個月后會消退
The spike to well-being. So the key you want to maintain the spike is to do it regularly.
幸福感的峰值，保持這個峰值的關鍵就是經常去做
Either once a week. Once a week, two weeks. Once a month. Do it. You can do it one week a gratitude phone call and make it ritual.
每周做一次，兩周做一次或一月做一次，一周打一次感激電話，把它變成儀式
The next week, a gratitude letter. The week after that, a gratitude visit. Or something like that.
下一周寫信表達感激。再下一周，感激拜訪，以此類推
Again, variety. Variety really helps here.
還是要有變化，形式的變化很有幫助
But do it regularly as a ritual. And when we talk about change next week, we'll talk about the importance of rituals.
但把它作為一種儀式經常去做，下周談"改變"時，我們會談到"儀式"的重要性
Because in many ways, that's the only change for real, lasting change.
因為在很多方面，那是唯一的真正持久的改變
