十個小貼士，生活更美好
10 things that scientific research shows can help improve your life.
科學研究表明以下十件事能讓生活更美好
1) Get out in nature
一、走進自然
You probably seriously underestimate how important this is. (Actually, there’s research that says you do.) Being in nature reduces stress, makes you more creative, improves your memory and may even make you a better person.
你可能根本不知道這有多重要。（真的，有研究表明你的確不知道。）身處大自然可以緩解壓力，使你有更豐富的創造力，更好的記憶力，甚至可能使你變成一個更好的人。
2) Exercise
二、鍛鍊
We all know how important this is, but few people do it consistently. Other than health benefits too numerous to mention, exercise makes you smarter, happier, improves sleep, increases libido and makes you feel better about your body. A Harvard study that has tracked a group of men for more than 70 years identified it as one of the secrets to a good life.
我們都知道這很重要，不過很少有人堅持鍛鍊。鍛鍊對健康的益處不勝枚舉，除此之外還能使你更聰明，更開心，改善你的睡眠，提升你的性慾，讓你對你的身材更加滿意。哈佛大學在過去七十多年裏跟蹤研究了一組男性，由此得出結論，鍛鍊是美妙人生的一大功臣。
3) Spend time with friends and family
三、多和朋友家人在一起
Harvard happiness expert Daniel Gilbert identified this as one of the biggest sources of happiness in our lives. Relationships are worth more than you think (approximately an extra $131,232 a year.) Not feeling socially connected can make you stupider and kill you. Loneliness can lead to heart attack, stroke and diabetes. The longest lived people on the planet all place a strong emphasis on social engagement and good relationships are more important to a long life than even exercise. Friends are key to improving your life. Share good news and enthusiatically respond when others share good news with you to improve your relationships. Want to instantly be happier? Do something kind for them.
哈佛大學的幸福學專家丹尼爾•吉爾伯特將此視爲我們生命中最主要的幸福源頭之一。人際關係比你以爲的更值錢（大約每年少算了131232美元）。感覺不到人際間的聯繫會讓你變得呆呆傻傻，了無生趣。孤獨會導致心臟病、中風和糖尿病。所有長壽的人都強調社會參與，而且對於長壽而言，良好的人際關係甚至比鍛鍊更重要。朋友是使生活更美好的關鍵。要改善人際關係，你可以分享好消息，或是在別人和你分享好消息的時候熱情迴應。想要一天比一天開心？爲他們做些好事。
4) Express gratitude
四、表達感激
It will make you happier
這會讓你更開心
It will improve your relationships.
改善你的人際關係
It can make you a better person.
讓你成爲一個更好的人
It can make life better for everyone around you.
你身邊的人都會過得更美好
5) Meditate
五、冥想
Meditation can increase happiness, meaning in life, social support and attention span while reducing anger, anxiety, depression and fatigue. Along similar lines, prayer can make you feel better — even if you’re not religious.
冥想能提升幸福感和生命的意義，爲你帶來更多社會支持和更廣泛的關注，減少憤怒、焦慮、低落和疲勞。與之相似，祈禱——即使你不信教——也可以改善你的情緒。6) Get enough sleep
六、充足的睡眠
You can’t cheat yourself on sleep and not have it affect you. Being tired actually makes it harder to be happy. Lack of sleep = more likely to get sick. “Sleeping on it” does improve decision making. Lack of sleep can make you more likely to behave unethically. There is such a thing as beauty sleep.
想要在睡眠上偷工減料又不受影響是不可能的。疲憊的時候是很難開心起來的，缺乏睡眠還容易生病。“睡一覺，明天再考慮吧”的確是有利於做決策的。缺乏睡眠的時候更容易做出毀三觀的事情。還有美容覺的說法呢。
Naps are great too. Naps increase alertness and performance on the job, enhance learning ability and purge negative emotions while enhancing positive ones.
打個盹兒也不錯。打個盹兒工作的時候反應更快，表現更好，學習更輕鬆，清除消極情緒，變得樂觀積極。
7) Challenge yourself
七、挑戰自己
Learning another language can keep your mind sharp. Music lessons increase intelligence. Challenging your beliefs strengthens your mind. Increasing willpower just takes a little effort each day and it’s more responsible for your success than IQ. Not getting an education or taking advantage of opportunities are two of the things people look back on their lives and regret the most.
另學一門語言能保持思維敏捷清晰。學音樂能提升智力。挑戰你的信仰能使心性更加強大。每天下一點功夫就能增強意志力，而這比智商更能引領你走向成功。一個人回頭看這一生最會後悔的兩件事就是不學習和錯失良機。
8) Laugh
八、大笑
People who use humor to cope with stress have better immune systems, reduced risk of heart attack and stroke, experience less pain during dental work and live longer. Laughter should be like a daily vitamin. Just reminiscing about funny moments can improve your relationship. Humor has many benefits.
笑對壓力的人有更好的免疫系統，比較不容易得心臟病或中風，看牙醫時感受到的痛苦更少，活得更長。大笑應該像每天一片的維生素。只要想想有意思的事情就能改善人際關係。幽默的好處太多了。
9) Touch someone
九、與人觸碰
Touching can reduce stress, improve team performance, and help you be persuasive. Hugs make you happier. Sex may help prevent heart attacks and cancer, improve your immune system and extend your life.
觸碰能緩解壓力，優化團隊表現，增強你的說服力。擁抱給你好心情。性愛有助於預防心臟病和癌症，增強免疫系統，延年益壽。
10) Be optimistic
十、樂觀
Optimism can make you healthier, happier and extend your life. The Army teaches it in order to increase mental toughness in soldiers. Being over confident improves performance.
樂觀讓人健康，開心，長壽。軍隊爲使士兵精神強大堅毅也教人樂觀。過度自信讓人表現更好。
