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."

快乐的生活
“我对快乐和不快乐的人进行了研究比较，证实了40%解决方案，即我们有能力通过自己的行动和思考改变的快乐程度。我已经确定了12种能够增强快乐感的活动，都是些快乐的人自然而然中会做的事情。这些事听起来很陈腐，但却被证明是很科学的。你只要找到最适合你做的那几件事情来做就行，并不需要这12件中的每件都做。第一，表达谢意。第二，培养乐观的态度，想象未来生活中每件事都跟你渴望的一样，然后想象中的未来生活写下来。第三，避免被过去的事情困扰或者过于关注别人的行为。第四，善意实践，要比你平时做的更多。第五，和朋友们相处，要对朋友支持、忠诚。第六，制定应对策略：当你感到不安时写下你的感受，并要努力明白，让我们受伤的事情往往会使我们更加坚强。第七，学会宽恕。第八，让自己充满活力，接受新事物。第九，品尝生活的乐趣，慢慢品尝糕点要比漫不经心的大口吞咽过量糕点更能让你感到享受。第十，为了某个有意义的目标而工作。第十一，培养宗教信仰和精神支柱。最后一点，锻炼。做这些事并不能让你立即看到效果，就像其他重要的事情一样，你必须努力去争取。”