Act happy

"My research compares happy and unhappy people, and underpinning this is the 40% solution: the degree of happiness it is within our power to change, through how we act and think. I've identified 12 happiness-enhancing activities – things happy people do naturally. They may sound corny, but they're scientifically proven. You don't have to do them all – decide which fit you best. One, express gratitude. Two, cultivate optimism: visualise a future in which everything has turned out the way you want it, then write it down. Three, avoid obsessing over things or paying too much attention to what others are doing. Four, practise acts of kindness – more than you're used to. Five, make time for friends; be supportive and loyal. Six, develop coping strategies: write down your feelings when you're feeling upset and try to see that traumatic events often make us stronger. Seven, learn to forgive. Eight, immerse yourself in activities and be open to new ones. Nine, savour life's joys – linger over a pastry rather than mindlessly consuming it. Ten, work towards meaningful goals. Eleven, practise religion and spirituality. And finally, exercise. You won't see the results from these activities right away: like anything important, you have to work at it."

快樂的生活
“我對快樂和不快樂的人進行了研究比較，證實了40%解決方案，即我們有能力通過自己的行動和思考改變的快樂程度。我已經(jīng)確定了12種能夠增強快樂感的活動，都是些快樂的人自然而然中會做的事情。這些事聽起來很陳腐，但卻被證明是很科學的。你只要找到最適合你做的那幾件事情來做就行，并不需要這12件中的每件都做。第一，表達謝意。第二，培養(yǎng)樂觀的態(tài)度，想象未來生活中每件事都跟你渴望的一樣，然后想象中的未來生活寫下來。第三，避免被過去的事情困擾或者過于關注別人的行為。第四，善意實踐，要比你平時做的更多。第五，和朋友們相處，要對朋友支持、忠誠。第六，制定應對策略：當你感到不安時寫下你的感受，并要努力明白，讓我們受傷的事情往往會使我們更加堅強。第七，學會寬恕。第八，讓自己充滿活力，接受新事物。第九，品嘗生活的樂趣，慢慢品嘗糕點要比漫不經(jīng)心的大口吞咽過量糕點更能讓你感到享受。第十，為了某個有意義的目標而工作。第十一，培養(yǎng)宗教信仰和精神支柱。最后一點，鍛煉。做這些事并不能讓你立即看到效果，就像其他重要的事情一樣，你必須努力去爭取。”