(哈佛大学推荐，英中双语） pps: Zou1935 E-mail文化传播网www.52e-mail.com 手动换页 1.Be grateful. Slow down, look around you, and pay attention to the little details in your life – the delicate purple flower on.
Download ReportTranscript (哈佛大学推荐，英中双语） pps: Zou1935 E-mail文化传播网www.52e-mail.com 手动换页 1.Be grateful. Slow down, look around you, and pay attention to the little details in your life – the delicate purple flower on.
Slide 1
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 2
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 3
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 4
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 5
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 6
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 7
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 8
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 9
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 10
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 11
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 12
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 13
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 14
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 15
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 16
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 17
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 18
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 19
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 20
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 21
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 22
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 2
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 3
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 4
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 5
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 6
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 7
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 8
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 9
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 10
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 11
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 12
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 13
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 14
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 15
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 16
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 17
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 18
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 19
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 20
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 21
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22
Slide 22
(哈佛大学推荐，英中双语）
pps: Zou1935
E-mail文化传播网www.52e-mail.com
手动换页
1.Be grateful.
Slow down, look around you, and
pay attention to the little details in
your life – the delicate purple
flower on the sidewalk, the
beautiful sunset, the hot shower
that washes away your long day,
and the smile in your partner’s
eyes…
When you have a grateful heart
that is appreciative of life’s
beautify, wonder and blessings,
you’re automatically filled with
happiness.
1, 学会感恩
放慢脚步，看看你的四周，关注生活
中的细微之处：人行道上淡紫色的花，
美丽的日落，是洗去你一天疲惫的淋
浴，是伴侣眼中的笑容。
当你的感恩之心能够欣赏生活的美、
新奇事物和祝福，你自然就充满了快
乐。
2. Choose your friends wisely.
According to Harvard, the most
important external factors affecting
individual happiness are human
relationships. So if you want to be
happy, choose to be around people
who are optimistic, who appreciate
you as you are, and who can make
your life richer, bigger, more fun,
and more meaningful.
2, 明智选择你的朋友
根据哈佛研究，影响个人幸福最
重要的外部因素是人际关系。所
以如果你想变得开心的话，要选
择和乐观的朋友在一起，他们欣
赏现实的你，能让你的生活变得
更富有，丰富，快乐，有意义。
3. Cultivate compassion.
When we try to step into other
people’s shoes and understand a
situation from another’s perspective,
we’re more likely to handle the
situation with compassion, objectivity
and effectiveness. There will be less
conflicts and more happiness.
3，培养同情心
当我们穿上别人的鞋，站在另一
个角度看问题，我们更能用同情
心，客观和有效的处理问题。生
活中就会少一些冲突，多一点快
乐。
4. Keep learning.
Learning keeps us young and dreams
keep us alive. When we engage our
brains and put them toward
productive uses, we’re less likely to
dwell on unhappy thoughts and much
more likely to feel happy and fulfilled.
4，不断学习
学习让我们保持年轻，梦想让我
们充满活力。我们运用大脑，进
行运作的时候，我们就不大会想
不开心的事情，我们会变得更开
心和满足。
5. Become a problem solver
. Happy people are problem solvers.
When they encounter a challenge in
life, they don’t beat themselves up
and fall into a depressive state.
Instead, they face up to the
challenge and channel their
energies toward finding creative a
solution. By becoming a problem
solver, you’ll build up your selfconfidence and your ability to
accomplish whatever it is you set
your mind to – and whatever
challenges life throws your way.
5, 学会解决问题
开心的人是会解决问题的人。在生
活中遇到挑战的时候，他们不会自
暴自弃，然后变得很消沉。他们会
直面挑战，调动全身力量寻找解决
办法。通过变成一个解决问题的人，
你会建立自己的自信心和下决心完
成要做的事及直面挑战的能力。
6. Do what you love.
Since we spend over one-third of our
adult life working, loving what we do
has a huge impact on our overall
happiness. If this is not possible at the
moment, then try to find enjoyment
and meaning in your current work, or
cultivate a hobby that involves doing
something you love.
6, 做你想做的事情
既然我们成人生活的三分之一时间
都在工作，那么做我们想做的事对
我们的整体辛福感就有很大的影响
。如果现在不能做你想做的事情，
那就试着在你现在的工作中寻找快
乐和意义，或者培养一个你喜爱的
兴趣。
7. Live in the present.
When you feel depressed, you’re
living in the past. When you feel
worried or anxious, you’re living in the
future. But when you feel content,
happy and peaceful, you’re living in
the present.
7, 活在当下
你感到沮丧时，是因为你活在过去
。你感到担忧和焦虑时，是因为你
活在未来。但是当你感到满足，开
心和平和时，你才是活在当下。
8. Laugh often.
Laughter is the most powerful
anecdote to anger or depression.
Research has shown that the simple
act of curving the corners of your
mouth can increase your feeling of
happiness. So don’t take life too
seriously. Try to find humor and
laughter in life’s everyday struggles.
8, 要经常笑
笑是对抗生气或沮丧最有力的的东西
。研究表明简单的嘴巴上扬也可以增
加你的幸福感。不要把生活看的太严
肃。要学会在每日的奋斗中寻找幽默
感和笑声。
9. Practice forgiveness.
Resentment and anger are forms
of self-punishment. When you
forgive, you’re actually practicing
kindness to yourself. And most
importantly, learn to forgive
yourself. Everyone makes
mistakes. It’s through our mistakes
that we learn and grow to become a
bigger and better person.
9, 学会原谅
憎恨和生气是对自我的惩罚。当你
释怀的时候，事实上你是在对自己
施以善意。最重要的是，学会原谅
自己。每个人都犯错。只有通过我
们的错误，我们才慢慢学会如何成
为一个更强大，更好的人。
10. Say thanks often.
Always be appreciative of the
blessings in your life. And it’s equally
important to express your
appreciation to those who’ve made
your life better in some way, big or
small.
10, 经常说谢谢
对生活中的祝福要学会欣赏。向
那些让你生活变好的人，帮助无
论或大或小，表达出你的感激之
情也同样重要。
11. Create deeper connections.
Our happiness multiplies when we
connect and bond with another
human being on a deeper level. And
being fully present and listening are
two of the most important skills to
strengthening that bond and
bringing happiness to ourselves,
and to others.
11, 学会深交
我们的幸福感会在和另一个人的深
交中不断倍增。专注和倾听是加强
关系纽带和把幸福感带给自己和别
人的两个最重要的技能。
12. Keep your agreement.
Our self-esteem is built on the
agreements we’ve made with
ourselves. And high self-esteem has
a direct correlation to happiness. So
keep your agreements with others
and with yourself.
12, 守承诺
我们的自尊是建立在我们对自己守
承诺的情况下。高度的自尊和幸福
感有直接关联。所以要对自己和别
人遵守承诺。
13. Meditate.
According to Harvard, people who
take 8 sessions of mindfulness
meditation training are, on average,
20% happier than a control group.
Such training can lead to structural
brain changes including increased
grey-matter density in the
hippocampus, known to be
important for learning and memory,
and in structures associated with
self-awareness, compassion and
introspection.
13, 冥想
根据哈佛研究，上过8次冥想训练
课的人平均要比参照组多开心20%。
这样的训练可以导致大脑结构变化，
包括对学习和记忆很重要的海马体灰
质的密度;与自我意识，同情心和
反省有关的结构也发生变化。
14. Focus on what you’re doing.
When you put your mind, heart and
soul into what you’re doing, you’re
creating a happiness state – called
the “flow.” When you’re living in the
flow, you’re less likely to care about
what others may think of you, and
less bothered by things that are not
that important. The result? More
happiness, of course!
14, 专注你在做的事情
当你全身心投入一件事的时候，
你就会处于一个开心的状态。当
我们处于这种状态，你就不大会
关心别人对你怎么看，不大会被
不大重要的事情干扰。结果呢？
当然更开心啦啦！
15. Be optimistic.
For happy people, the glass is always
half-full. If your tendency is to
imagine the very worst-case scenario
every time you face a challenge, then
train yourself to reverse that
tendency. Ask yourself what good can
come out of the situation or what you
can learn from it. Optimism surely
fuels success and happiness.
16, 要乐观
对于开心的人来说，酒杯都一直
是半满的。每当你面对一个挑战
时，如果你倾向于想象最坏的情
景，那你就训练自己纠正这种倾
向。问你自己能有好的出路吗，
或从中能学到什么。乐观肯定能
驱动成功和快乐。
16. Love unconditionally.
No one is perfect. Accept yourself
for all of your imperfections. And
do so for others. Loving someone
unconditionally does not mean that
you need to spend all your time
with them or help them figure out
their problems. Unconditional love
means accepting people as they
are, and allowing them to find their
own ways, at their own pace.
16, 无条件的爱
没人是完美的。接受你自己所有的
不完美。也要这样对待别人。无条
件的爱一个人并不意味着你要花所
有的时间和他们在一起或者帮助他
们解决问题。无条件的爱意味着接
受现实的他们，以他们自己的步伐
，跟随他们找到自己的路。
17. Don’t give up.
Unfinished projects and repeated
defeats inevitably dampen one’s selfesteem. If you’ve made up your mind
to do something, see it through. Don’t
give up until you succeed.
Remember, failure is temporary but
defeat is permanent. And defeat only
occurs when you give up.
17, 不要放弃
没有完成的方案和不断的失败不
可避免的会削弱你的自尊。如果
你决定做某事，做完它。在成功
之前都不要放弃。要记住，失利
是暂时的，而失败是永存的。当
你放弃的时候，你就失败了。
18. Do your best and then let go.
Everyone has limitations, and things
don’t always turn out to be what
we’d like them to be – despite our
efforts. So always give your best,
and then let go. Let events run their
course. When you’ve done your
best, you’ll have no regrets.
18, 尽己所能，然后放手
每个人都有局限性。而且有时候
尽管我们很努力做一件事情，但
是总会事与愿违。所以尽己所能
，然后放手，顺其自然。当你尽
了全力，你就没有遗憾了。
19. Take care of yourself.
A healthy body is the key to
happiness. If you have poor health,
it’s very difficult to be happy no
matter how hard you try. So make
sure you eat well, exercise and find
time to rest. Take good care of your
body, your mind and your spirit.
19, 好好照顾自己
一个健康的身体是幸福的关键。如
果你身体不好，你无论如何努力，
都很难快乐。因此一定要吃得好，
做锻炼，找时间休息。好好照顾你
的身体，你的才智和精神。
20. Give back.
Doing good is one of the surest
ways to feel good. According to
Harvard, when people do good, their
brains becomes active in the very
same reward center that is
stimulated when they experience
other rewards. So it’s not a surprise
that people who care more about
others are happier than those who
care less about others.
20, 学会给予
做好事是最能确保你心情好的方
法之一。根据哈佛研究，人们做
好事时，他们的大脑变得活跃，
就好像被奖励时大脑奖励中枢被
激活那样。所以，那些关心别人
的人比不大关心别人的人更开心
并不奇怪。
英文取自网络
E-mail文化传播网www.52e-mail.com
2015-3-22