教你10招,快速提高幸福感

教你10招,快速提高幸福感

Author Gretchen Rubin received international attention for her 2009 best-selling book, in which she reexamines her own happiness and tries to develop mood-boosting habits.

暢銷書作家Gretchen Rubin分享了她自己總結的一些提升情緒的小方法。

1. MAKE YOUR BED.

1。整理床鋪。

“The thing that’s surprising to me is the degree which, for most people, outer order does contribute to inner calm, inner self-command, and creativity,” Rubin says. With that in mind, she says one easy way to maintain order and, in turn, boost happiness, is to make the bed. Every day. (And Rubin swears she sticks to this habit, even in a hotel: “On the morning I check out, I have to have the bed made.”)

Rubin表示：“令我驚訝的是，對于大部分人來說外部秩序會帶來內心的平靜、自我克制和創(chuàng)造力。”因此，她認為維持秩序能夠提升人們的幸福感，而最簡單的一種維持秩序方法是整理床鋪。每天如此。Rubin本人就連住賓館的時候，都會在退房之前整理好床鋪。

2. SMELL THE ROSES—OR SOMETHING ELSE NICE.

2.嗅玫瑰的香味——或者其它好東西

Rubin says she “used to scoff at scented candles,” but now she understands scents are “a way to get a quick lift without any time and energy, money, no planning, no calories.”

Rubin過去常常瞧不起香薰蠟燭，但現在她認為香味能夠快速提升人們的情緒，不必耗費時間、精力、和金錢，不必實現計劃也不必消耗卡路里。

3. FOLLOW THE "ONE-MINUTE RULE."

3、遵守“一分鐘法則”

Overwhelmed by unreturned texts, unopened mail, and other tiny tasks? “The one-minute rule says that anything I can do in less than a minute, I should do without delay,” Rubin says. “So I don’t postpone hanging up my coat, printing out a document and filing it, glancing over a letter and throwing it away. What this does is it gets rid of that scum on the surface of life.”

覺得自己被沒有回復的短信、沒有打開的郵件和其它小任務壓垮了嗎?一分鐘法則就是任何你能在一分鐘內做完的事情，你應該干凈利落地做完它。這樣做能讓你甩掉生活表面的浮沫。

4. SET AN ALARM—AND NOT JUST FOR WAKING UP.

4、設個鬧鐘——它不僅僅是為了喊你起床

Since sleep and mood are linked, Rubin says folks who struggle with turning out the light may benefit from a bedtime alarm. “For many people, an alarm really helps; they just need that trigger,” she says. “Although I’ve heard of people who use an app where it chimes every once in a while to remind you to be mindful. Nothing would drive me crazier than a random chime going off on my phone! But whatever works for you.”

睡眠和情緒息息相關，Rubin表示那些晚上總是熬夜的人也許能從睡前鬧鐘里受益。她說：“對許多人而言，一個鬧鐘真的很有幫助，這些人需要鬧鐘來提醒它們。也有人使用app來提醒他們，不過我受不了這個，隨機響起的鬧鐘會讓我有想要丟掉手機的欲望!不過只要對你有用，隨便你用哪個。”

5. DON'T LIKE A BOOK? STOP READING IT.

5、不喜歡某本書?那就別看了

“I mean, I don’t watch a TV show if I don’t like it,” Rubin says. So why not apply the same logic to books? “I used to have this feeling that a ‘real reader’ would finish a book if [she] started it. … Now I just have so much more time to read the books that I like, and I like everything that I read.”

Rubin說：“我的意思是如果我不喜歡某個電視節(jié)目，那么我就不會去看它。”為何不將同樣的邏輯運用到書籍上呢?這樣你就會有更多時間去讀自己喜歡的書籍了。

6. TAKE ONE THING WITH YOU.

6、隨手拿點東西提醒自己

This one may be especially helpful for parents: When leaving a room, pick up as you go, one thing at a time. “When you really make that effort just to say, ‘I’m just gonna take one cup as close as I can get it (to the kitchen) without going out of my way,’ without having to dedicate a lot of time and energy to it, you keep that clutter more in control.”

這一條更適用于父母：當你離開房間的時候，隨手拿點東西在手上，提醒自己你只是去廚房喝杯水。這樣你就不會把精力花在別的地方，能夠更好地掌控自己的生活。

7. LISTEN TO AN UPBEAT SONG.

7。聽一首歡快的歌。

“It’s familiar, but it actually really does work,” Rubin says. “It’s a very easy way to change your mood.”

Rubin說：“就算你對這首歌耳熟能詳。”。“它也能有效提升你的情緒。”

8. JUMP UP AND DOWN.

8。跳上跳下。

Rubin also swears by this simple energy-booster, especially when you may only have a few seconds to spare.

Rubin極力推薦這種簡單的能量助推器，特別是當你可能只有幾秒鐘的空閑時間。

9. KISS SOMEONE YOU LOVE.

9。吻你愛的人。

“Ancient philosophers and contemporary scientists would agree that relationships are a key—maybe the key—to happiness,” Rubin says. “So anytime you do something that broadens your relationships or deepens your relationship, it’s gonna make you happier.” For example, she notes, “I kiss my husband in the morning, and I kiss him at night—and I make a point to do it.”

Rubin說：“古代哲學家和當代科學家都認為幸福的關鍵是關系。因此不論何時你做了某件事來擴大你的交際圈或者加深你與他人之間的感情，它都能讓你感到幸福。比如我會在清晨和晚上親吻我的丈夫，每次這樣做的時候我都會覺得幸福感得到了提升。”

10. MAKE SOME "BRIGHT-LINE RULES."

10.制定某些明線規(guī)則

Rubin draws a direct connection between habits and happiness, and she also notes that hard rules can spare one the agony of decision-making.

Rubin會明確界定習慣和幸福之間的界線，她認為某些硬性規(guī)則能夠減輕選擇困難戶的痛苦。

“My sister doesn’t eat any kind of junk food at work. I gave up sugar altogether,” she says. “Sometimes bright-line rules are easier, because they kind of get you out of a debate with yourself, which is very exhausting and often futile.”

她表示：我的姐姐從不在工作的時候吃垃圾食品，我也跟著放棄了甜食。有時候明線規(guī)則會讓生活變得更輕松，它能讓你不再在自我爭執(zhí)上浪費時間。

She adds, “You don’t have to decide whether or not to eat dessert, you don’t have to decide whether or not to go to the gym. You’ve already decided, and so it’s on automatic.”

你不必決定吃不吃零食，你也不必決定去不去健身房。你已經做好決定了，一切在自動運行。