| Myth 1 : You’re either born happy or not — it’s not something you can change. 秘密 1 ：天生快樂或不快樂----無法改變。 Actually, only about 50% of your mood "set point" (our natural emotional baseline in the absence of stimuli) can be traced to genetics and research shows there are plenty of ways to train our brains to be more positive. (Yes, this means you’ll have to stop blaming mom and dad for your crankiness!) Study after study has shown that regardless of a person’s starting disposition, there are simple behaviors that will increase happiness and overall feelings of well-being. 實(shí)際上，你的情緒只有50%“恰到好處”（我們自然的情緒基線在激素的表面上）能被追蹤到基因，調(diào)查表明有許多方式能訓(xùn)練我們的大腦更加積極。（是的，這意味著你會(huì)停止責(zé)備你的父母）研究后的研究表明，不管一個(gè)人開始的性格怎樣，有簡單的行為會(huì)增加幸福，總體是人類的感覺。 Get Happier Now: The next time you're grabbing coffee, pay for person behind you. The feel-good mood bump will be worth every penny! 現(xiàn)在變得更快樂：下次你喝咖啡，把你身后的人的錢也付了。感覺好的情緒值每一便士。 Myth 2 : You can control how you act, but you can't control how you feel. 秘密 2 ：你可以掌控你的行為，但無法掌控你的感受。 Just as feelings can influence actions, it turns out actions can also influence feelings. Humans may be complex socio-emotional beings, but in some ways, we’re a fairly predictable set of interconnected systems — and that extends to the relationship between our physical actions and our emotions. You know how people suggest you “keep your chin up” or “grin and bear it?” It may sound crazy, but these simple physical actions (i.e., mimicking a more positive affect than you feel) can induce a correlating emotional response. 就像感覺會(huì)影響行為，原來行為也會(huì)影響感覺。人們是復(fù)雜的社會(huì)感情體，但是在某種程度上，我們相當(dāng)?shù)念A(yù)言互相聯(lián)系的體制-擴(kuò)展為物理行為和情感的關(guān)系?！澳阒廊藗?cè)鯓咏ㄗh你保持你的下巴上臺(tái)”或“笑還是忍著"聽起來可能很瘋狂，但是這些簡單的物理行為(例如，產(chǎn)生比你感覺的更積極的影響）會(huì)引發(fā)聯(lián)系的情感反應(yīng)。 Get Happier Now: You guessed it: Smile! You can even set calendar alerts as reminders to do so regularly and consistently. While it's not an instant cure-all, it will reduce your body's stress response and make you feel better (even if you're gritting your teeth behind that grin). 現(xiàn)在變得更快樂：你猜：笑！你甚至可以用日歷來提醒你有規(guī)律的持續(xù)的做。盡管并不會(huì)立刻治愈，會(huì)減少你身體的壓力反應(yīng)使你感覺更好（即使擰笑后你在磨你的牙齒）。 Myth 3 : People who are generally happy just have pretty good, stress-free lives. 秘密 3 ：擁有無憂無慮，毫無壓力的生活。 Their unhappy counterparts adjusted slower and were more likely to experience greater emotional ups and downs over time. In other words, people who were experiencing the same stressors (these results stood even when controlling for other factors such as gender and age) responded to them differently, with happier people experiencing less severe emotional swings and greater adaptability. 她們的不高興的部分調(diào)整的更慢，更有可能體驗(yàn)更大的情緒的起伏。換句話說，人們體驗(yàn)同樣壓力的（這些結(jié)果存在著當(dāng)控制其它的因素例如性別和年齡）給予他們不同的反應(yīng)，越高興的人體驗(yàn)更少嚴(yán)重的情緒變化和更大的適應(yīng)性。 Get Happier Now: Write down a recent change in your life (good or bad) and then follow it with three good things that have come out of that change. For example: "My car is in the shop and I have to dip into my savings for the repairs. But, being car-less means I get to carpool with my coworkers who I've been meaning to get to know." 現(xiàn)在變得更快樂：寫下你生活中近來的改變（好的或壞的）然后改變之后會(huì)有三件好事。例如：我的車在修車行，我需要用我的儲(chǔ)蓄修理它。但是，無車意味著，我和我要了解的同事在一個(gè)平臺(tái)上。 Myth 4 : Having a positive attitude means never getting upset or frustrated about anything. 秘密 4 ：擁有積極的生活態(tài)度，就不會(huì)對(duì)事情害怕或沮喪。 Being happier isn’t about acting like a robot, but about accepting that sometimes bad stuff happens, dealing with it, and choosing to shake it off and focus on something positive to keep moving forward. 更高興并不是像一個(gè)機(jī)器人一樣，但是有時(shí)要接受壞事的發(fā)生，處理它，選擇甩掉它關(guān)注于積極的事情繼續(xù)前進(jìn)。 Get Happier Now: Designate a “worry time” for yourself each day — no more than five minutes — during which you will allow yourself to indulge in all the negative thinking you want. Set a ritual to conclude your worry time — something designed to refocus on the good, such as performing a small act of kindness for someone, writing down a point of gratitude, or making a note of something in the recent past that’s made you feel relieved, happy, etc. 現(xiàn)在變得更快樂：每天為你自己標(biāo)明“擔(dān)憂時(shí)間”---不超過五分鐘----期間你允許你自己陷入消極的思考。做計(jì)劃來總結(jié)你的擔(dān)憂時(shí)間----某事被重新聚焦于好的，例如對(duì)某人執(zhí)行一次小小的善意行為，寫下感激點(diǎn)，做個(gè)便條過去使你感到放松的高興的事情。 Myth 5 : Being unhappy makes you work harder. 秘密 5 ：不好的情緒會(huì)使你的工作更艱難。 Though the idea that being content makes us complacent is pervasive, the opposite is in fact true: Happier people are actually more productive than their less happy counterparts. Why? Because it isn't success that makes us happy, but happiness that makes us successful. 雖然滿意的想法使我們自滿是說服性的，反面實(shí)際上是真的：越高興的人比不高興的人效率越高，但是幸福使我們成功。 Get Happier Now: Schedule a five-minute “Happy Break” in the middle of your workday every day for a week. Use that time to savor a treat you love (I suggest a square of really good dark chocolate), listen to your favorite song, text a loved one, or otherwise do something that you know will lift your mood. Don't be surprised if you discover you got more done at the end of the week! 現(xiàn)在變得更快樂：一周計(jì)劃一個(gè)五分鐘的高興的時(shí)刻休息在你每天的工作日的中間?；〞r(shí)間品味你喜歡的美食（我建議一塊純黑色的巧克力），聽你最喜歡的歌，下載一首你喜歡的，或做一些能提起你心情的事。在周末不要驚訝于你獲得了更多。 |
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