十個小習慣讓你一分鐘恢復愉悅狀態
Author Gretchen Rubin received international attention for her 2009 best-selling book, The Happiness Project, in which she reexamines her own happiness and tries to develop mood-boosting habits. This week, Rubin shared some of her most efficient mood-boosting tips. For the most part, they can be accomplished in a minute or less.
作家格雷琴·魯賓因為2009年的暢銷書籍《快樂計劃》而獲得國際關注。書中，她重新審視了自己的快樂，并且努力培養出能夠提升情緒的習慣。本周，魯賓分享了一些她認為最有效的情緒提升建議。其中很大一部分都能在幾分鐘內完成。
1. MAKE YOUR BED.
1.整理床鋪
“The thing that’s surprising to me is that, for most people, outer order does contribute to inner calm and creativity,” Rubin says. She says one easy way to maintain order and, in turn, boost happiness, is to make the bed. Every day.
魯賓說：“對大多數人來說，最讓我驚訝的事實是外部的整潔能夠幫你實現內心的沉靜和創造力。她說保持整潔和快樂的一個簡單方法就是——整理床鋪，而且還要每天都整理。
2. SMELL THE ROSES—OR SOMETHING ELSE NICE.
2.聞聞玫瑰花——或者其他美好的事物
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.”
魯賓說她以前總是對香味蠟燭不屑一顧，但如今她明白了：“香味可以讓你不費時、不費力甚至不費金錢就提升情緒。”
3. FOLLOW THE "ONE-MINUTE RULE.
3."遵循“一分鐘定律”
Overwhelmed by 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.”
被未讀郵件和其他雜事淹沒了嗎?“一分鐘定律就是，能夠在一分鐘之內完成的事，我絕不拖延，”魯賓說。“所以我總是及時掛起外套、及時打印好文件并填好，我甚至及時閱讀信件然后丟掉，從不拖延。”
4. SET AN ALARM—AND NOT JUST FOR WAKING UP.
4.設定鬧鈴——不僅僅是為了叫你起床
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.
魯賓說，由于情緒和睡眠是掛鉤的，所以那些不想關燈睡覺的人最好設置一個上床鬧鈴，你們會從中受益良多。“對很多人來說，鬧鈴的確很有效;他們只是需要一個提醒而已。”她說。
5. DON'T LIKE A BOOK? STOP READING IT.
5.不喜歡這本書?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.”
“我的意思是，如果我不喜歡一個節目，那我就不看了，”魯賓說。所以為什么不把同樣的邏輯用到讀書上呢?“我以前一直覺得，一位真正的讀者讀一本書必須有始有終。如今我卻有更多的時間讀我喜歡的書，我愛我讀的每一本書。”
6. TAKE ONE THING WITH YOU.
6.帶上一件物品
This one may be especially helpful for parents: When leaving a room, pick up as you go, one thing at a time. Without having to dedicate a lot of time and energy to it.
這個建議對父母特別有幫助：離開房間時，帶上一件東西。這件小事根本不會花去太多時間和精力。
7. LISTEN TO AN UPBEAT SONG.
7.聽一首開心的音樂
“It’s familiar, but it actually really does work,” Rubin says. “It’s a very easy way to change your mood.”
“聽起來很熟悉，但的確很有用，”魯賓說。“這樣很容易可以改變情緒。”
8. JUMP UP AND DOWN.
8.上下跳動
Rubin also swears by this simple energy-booster, especially when you may only have a few seconds to spare.
魯賓很喜歡這種簡單的情緒提升法，特別當你只有幾秒鐘的休息時間時。
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.”
古代哲學家和當代科學家一致認為，感情可能是通往幸福的關鍵，”魯賓說。“所以不管任何時候，做一些深化感情或者擴大交際的事情，都能使你更快樂。”
10. MAKE SOME "BRIGHT-LINE RULES."
10.制定一些“亮線規則”
Rubin draws a direct connection between habits and happiness, and she also notes that hard rules can spare one the agony of decision-making.
魯賓認為習慣和快樂之間有著直接聯系，她還認為嚴格的規則可以讓一個人從“做決定的痛苦”中解放出來。
Author Gretchen Rubin received international attention for her 2009 best-selling book, The Happiness Project, in which she reexamines her own happiness and tries to develop mood-boosting habits. This week, Rubin shared some of her most efficient mood-boosting tips. For the most part, they can be accomplished in a minute or less.
作家格雷琴·魯賓因為2009年的暢銷書籍《快樂計劃》而獲得國際關注。書中，她重新審視了自己的快樂，并且努力培養出能夠提升情緒的習慣。本周，魯賓分享了一些她認為最有效的情緒提升建議。其中很大一部分都能在幾分鐘內完成。
1. MAKE YOUR BED.
1.整理床鋪
“The thing that’s surprising to me is that, for most people, outer order does contribute to inner calm and creativity,” Rubin says. She says one easy way to maintain order and, in turn, boost happiness, is to make the bed. Every day.
魯賓說：“對大多數人來說，最讓我驚訝的事實是外部的整潔能夠幫你實現內心的沉靜和創造力。她說保持整潔和快樂的一個簡單方法就是——整理床鋪，而且還要每天都整理。
2. SMELL THE ROSES—OR SOMETHING ELSE NICE.
2.聞聞玫瑰花——或者其他美好的事物
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.”
魯賓說她以前總是對香味蠟燭不屑一顧，但如今她明白了：“香味可以讓你不費時、不費力甚至不費金錢就提升情緒。”
3. FOLLOW THE "ONE-MINUTE RULE.
3."遵循“一分鐘定律”
Overwhelmed by 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.”
被未讀郵件和其他雜事淹沒了嗎?“一分鐘定律就是，能夠在一分鐘之內完成的事，我絕不拖延，”魯賓說。“所以我總是及時掛起外套、及時打印好文件并填好，我甚至及時閱讀信件然后丟掉，從不拖延。”
4. SET AN ALARM—AND NOT JUST FOR WAKING UP.
4.設定鬧鈴——不僅僅是為了叫你起床
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.
魯賓說，由于情緒和睡眠是掛鉤的，所以那些不想關燈睡覺的人最好設置一個上床鬧鈴，你們會從中受益良多。“對很多人來說，鬧鈴的確很有效;他們只是需要一個提醒而已。”她說。
5. DON'T LIKE A BOOK? STOP READING IT.
5.不喜歡這本書?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.”
“我的意思是，如果我不喜歡一個節目，那我就不看了，”魯賓說。所以為什么不把同樣的邏輯用到讀書上呢?“我以前一直覺得，一位真正的讀者讀一本書必須有始有終。如今我卻有更多的時間讀我喜歡的書，我愛我讀的每一本書。”
6. TAKE ONE THING WITH YOU.
6.帶上一件物品
This one may be especially helpful for parents: When leaving a room, pick up as you go, one thing at a time. Without having to dedicate a lot of time and energy to it.
這個建議對父母特別有幫助：離開房間時，帶上一件東西。這件小事根本不會花去太多時間和精力。
7. LISTEN TO AN UPBEAT SONG.
7.聽一首開心的音樂
“It’s familiar, but it actually really does work,” Rubin says. “It’s a very easy way to change your mood.”
“聽起來很熟悉，但的確很有用，”魯賓說。“這樣很容易可以改變情緒。”
8. JUMP UP AND DOWN.
8.上下跳動
Rubin also swears by this simple energy-booster, especially when you may only have a few seconds to spare.
魯賓很喜歡這種簡單的情緒提升法，特別當你只有幾秒鐘的休息時間時。
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.”
古代哲學家和當代科學家一致認為，感情可能是通往幸福的關鍵，”魯賓說。“所以不管任何時候，做一些深化感情或者擴大交際的事情，都能使你更快樂。”
10. MAKE SOME "BRIGHT-LINE RULES."
10.制定一些“亮線規則”
Rubin draws a direct connection between habits and happiness, and she also notes that hard rules can spare one the agony of decision-making.
魯賓認為習慣和快樂之間有著直接聯系，她還認為嚴格的規則可以讓一個人從“做決定的痛苦”中解放出來。
