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.

畅销书作家Gretchen Rubin分享了她自己总结的一些提升情绪的小方法。

1. MAKE YOUR BED.

1。整理床铺。

“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：“令我惊讶的是，对于大部分人来说外部秩序会带来内心的平静、自我克制和创造力。”因此，她认为维持秩序能够提升人们的幸福感，而最简单的一种维持秩序方法是整理床铺。每天如此。Rubin本人就连住宾馆的时候，都会在退房之前整理好床铺。

2. SMELL THE ROSES—OR SOMETHING ELSE NICE.

2.嗅玫瑰的香味——或者其它好东西

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过去常常瞧不起香薰蜡烛，但现在她认为香味能够快速提升人们的情绪，不必耗费时间、精力、和金钱，不必实现计划也不必消耗卡路里。

3. FOLLOW THE "ONE-MINUTE RULE."

3、遵守“一分钟法则”

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.”

觉得自己被没有回复的短信、没有打开的邮件和其它小任务压垮了吗?一分钟法则就是任何你能在一分钟内做完的事情，你应该干净利落地做完它。这样做能让你甩掉生活表面的浮沫。

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

4、设个闹钟——它不仅仅是为了喊你起床

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.”

睡眠和情绪息息相关，Rubin表示那些晚上总是熬夜的人也许能从睡前闹钟里受益。她说：“对许多人而言，一个闹钟真的很有帮助，这些人需要闹钟来提醒它们。也有人使用app来提醒他们，不过我受不了这个，随机响起的闹钟会让我有想要丢掉手机的欲望!不过只要对你有用，随便你用哪个。”

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

5、不喜欢某本书?那就别看了

“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说：“我的意思是如果我不喜欢某个电视节目，那么我就不会去看它。”为何不将同样的逻辑运用到书籍上呢?这样你就会有更多时间去读自己喜欢的书籍了。

6. TAKE ONE THING WITH YOU.

6、随手拿点东西提醒自己

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.”

这一条更适用于父母：当你离开房间的时候，随手拿点东西在手上，提醒自己你只是去厨房喝杯水。这样你就不会把精力花在别的地方，能够更好地掌控自己的生活。

7. LISTEN TO AN UPBEAT SONG.

7。听一首欢快的歌。

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

Rubin说：“就算你对这首歌耳熟能详。”。“它也能有效提升你的情绪。”

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极力推荐这种简单的能量助推器，特别是当你可能只有几秒钟的空闲时间。

9. KISS SOMEONE YOU LOVE.

9。吻你爱的人。

“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说：“古代哲学家和当代科学家都认为幸福的关键是关系。因此不论何时你做了某件事来扩大你的交际圈或者加深你与他人之间的感情，它都能让你感到幸福。比如我会在清晨和晚上亲吻我的丈夫，每次这样做的时候我都会觉得幸福感得到了提升。”

10. MAKE SOME "BRIGHT-LINE RULES."

10.制定某些明线规则

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会明确界定习惯和幸福之间的界线，她认为某些硬性规则能够减轻选择困难户的痛苦。

“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：我的姐姐从不在工作的时候吃垃圾食品，我也跟着放弃了甜食。有时候明线规则会让生活变得更轻松，它能让你不再在自我争执上浪费时间。

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.”

你不必决定吃不吃零食，你也不必决定去不去健身房。你已经做好决定了，一切在自动运行。