The 20 habits make your life more pleasant. 使你生活更加快樂的 20 種習慣。

1. 編輯配樂：老編西歪
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2. Harvard Research Reveals 20 Habits That Will Make You Happy, Guaranteed!
哈佛大學研究發現20種習慣，這將會讓你快樂，保證！

3. 1. 要感恩
慢下來，看看周圍，注意你生活中的小細節 - 人行道上嬌嫩的紫花，美麗的夕陽，沖洗你漫
長一天疲勞的熱淋浴，以及在你伴侶眼中的微笑...
當你以一顆感恩的心去欣賞生活的美好、奇蹟和祝福，你自然會洋溢著快樂。
1. Be grateful.
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…
When you have a grateful heart that is appreciative of life’s beautify, wonder and blessings,
you’re automatically filled with happiness。

4. 2. Choose your friends wisely。明智地選擇朋友。
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。
根據哈佛研究，影響個人快樂最重要的外在因素是人際關係。所以，如果你想快樂，選擇周圍
的朋友一定要，他很樂觀，與你欣賞他一樣的欣賞你，能夠讓你的生活更豐富，豁達，有趣，
更有意義。

5. 3. Cultivate compassion。培養同情心。
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。
當我們站在別人的立場，從另外一個透視角度來理解情況，我們更容易以同
情、客觀和有效性來處理事情。這將會使衝突減少，快樂增多。

6. 4. Keep learning。繼續學習。
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。
學習使我們年輕、有夢想，讓我們有活力。當我們運用大腦，把它們引向有成效的地方，
我們就不會老是停留在不愉快的想法上，而更容易感到快樂和滿足。

7. 5. Become a problem solver。成為解決問題的人。
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。
快樂的人解決問題。當他們遇到人生的挑戰，他們不會自我設限，陷入抑鬱狀態。通過成為
解決問題的人，你將建立自信和能力，去完成你的決心 以及在生命道路中遇到的任何挑戰。

8. 6. Do what you love。做你喜愛的事情。
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。
既然我們的成年生活中有三分之一在工作，熱愛我們所做的事，對我們整體的快
樂產生巨大的影響。這些如果目前做不到，那就嘗試在你目前的工作中尋找樂趣
和意義，或者培養一種和你喜愛事物有關的嗜好。

9. 7. Live in the present。活在當下。
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。
當你感到沮喪，你活在過去。當你感到發愁和焦慮，你活在未來。但是當你
感到滿足，歡樂和祥和，你才是活在當下。

10. 8. Laugh often。經常要笑。
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。
對於憤怒或抑鬱，笑是最有力的藥方。研究發現，簡單的彎曲
嘴角動作可以增加你的快樂感。所以對待生活不要太認真。試
著在日常生活的搏鬥中尋找幽默和笑聲。

11. 9. Practice forgiveness。懂得寬恕。
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。
不滿和憤怒是自我形式的懲罰。當寬恕之時，實際上你是練習善待自己。而最重要的是，學會
原諒自己。每個人都會犯錯。通過我們的錯誤，我們學習和成長，成為一個更豁達更好的人。

12. 10. Say thanks often. 經常說謝謝。
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。
在生活中的祝福，你要永遠感激。同樣重要的是，對於某些人 用或大或小的某種方式促使
你生活更加美好，要表達感謝。

13. 11. Create deeper connections. 建立深厚的關係。
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。
當我們與人深交並且關係緊密時，幸福感是倍增的。全心投入和傾聽是兩個最重要的加
強技巧，這種結合造福自己以及他人。

14. 12. Keep your agreement。信守承諾。
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與自己達成的承諾上。而高自尊直
接關係到幸福。因此，要遵守你與他人和自己的承諾。

15. 13. 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。
13. 冥想。
據哈佛的研究，平均而言，參加 8次冥想訓練的人比沒參加組群更快樂20％。這樣
的訓練可以導致大腦的結構變化，包括海馬體灰質層的密度增加，這是已知用於學
習和記憶的重要部分，其結構並與自我意識，同情和反思相關聯。

16. 14. Focus on what you’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!
14. 專注於你的工作。
當你全力投入工作時，你正在創建一個快樂感，就是所謂的
「流程」。當你進入流程模式時，你就不太可能在乎別人怎麼
看你，以及被不太重要的事情所困擾。結果當然是更加快樂！

17. 15. 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。
15. 要樂觀。
快樂的人，杯子一直是半滿的。如果你傾向於每次面對挑
戰的時候，都是設想到最糟糕的情況，那麼訓練自己扭轉
這個傾向。問問你自己，這情況能想出什麼好點子或者可
以從中間學到些什麼。樂觀肯定可以推向成功和快樂。

18. 16. Love unconditionally。無條件的愛。
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。
沒有人是完美的。接受自己的不完美，對別人也一樣。無條件愛一個人，並不意味著你要花所
有的時間和他們在一起，或者協助找出他們的問題。無條件的愛意味著接受他們的狀態，並讓
他們以自己的步調找到自己的方法。

19. 17. 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。
17. 不要放棄。
完成不了的計劃和屢次失敗，無可避免地會削弱一個人的自尊。如果你下
了決心去做某事，緊盯著它的過程。不要放棄直到成功。請記住，失敗是
暫時的而挫敗是永遠的。當你放棄時挫敗才會發生。

20. 18. 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。
18. 盡力而為，然後放下。
每個人都有局限，儘管我們努力，事情並不總是
變成我們期盼的那樣子。所以盡力而為，然後放
下。讓事情在它們的軌道中運行。當你盡力而為，
你不會有遺憾。

21. 19. Take care of yourself. 好好照顧自己。
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。
健康的身體是幸福的關鍵。如果你健康狀況不佳，不管你多麼努力，快樂是非常困難的。
因此，要確保你吃得好，多運動和找時間休息。好好照顧你的身心。

22. 20. Give back. 學習回饋。
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。
行善是感覺良好最確切的方法之一。據哈佛研究，當人們行善，他們大腦的獎賞中樞變得活
躍，與他們經歷其他獎勵的刺激相同。所以並不令人奇怪，關心別人比那些對他人漫不經心
的人更加快樂。

23. The author's words 作者的話
These happiness habits have proven to be true in my own life. During those
periods when I focus on cultivating the habits listed above, I do feel happier
and more fulfilled – like now.
這些快樂的生活習慣，在我自己的生活中已經被證明是真實的。當我專注於培
養上述習慣的那個時期，我真的覺得更快樂、更充實，就像現在一樣。
Happiness is not an accident. It’s a conscious decision that takes
conscious effort. You cannot seek happiness directly. When you do,
happiness eludes you. Instead, focus on cultivating these 20 happiness
habits, and you’ll experience great happiness in your life, guaranteed!
快樂不會意外降臨。這是一個意識的決定，需要有自覺的努力。你不能直接追
求快樂，當你這麼做，快樂會閃躲你。相反，專注於培育這 20 種快樂的生活習
慣，保證！你會在生活中經歷到極大的快樂！
Jing J.

24. Note:
All images from WWW
This article was derived from following website and the Chinese was
translated by changcy0326.
http://www.cycleharmony.com/healthy-living/emotional-wellbeing/harvard-
research-reveals-20-habits-that-will-make-you-happy-guaranteed
註：
英文文章取材自下面網頁。
所有圖片來自於 全球資訊網。
中文由 老編西歪 翻譯。

25. Music ： When You Say Nothing At All - Keating Ronan
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