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3个习惯为生活创造更多幸福感

How To Create Happiness In Your Life - Top 3 Habits

这里是激励胶囊
Improvement Pill here,
幸福不是某天你奇迹般的醒来
happiness is not something that you magically wake up
就能拥有的东西
one day having
你必须去创造它
you have to create it
你必须养成良好习惯 随着时间的推移
you have to build the right habits and over time
你会开始感到更快乐
you will start to feel happier
所以今天我将向你展示
so today I’m gonna show you
创造更多幸福的前三种方法
the top three ways to create more happiness
这样你就可以真正享受我们都在玩的
so that you can actually enjoy your time in this game
这个叫做生活的游戏中的时间
that we all play called life
创造更多幸福感的第一个方法
the first way to create more happiness
是固定比率
is by fixing the ratio
研究发现
studies have found that about
我们日常生活中大约
80 % of the thoughts that we have
80%的想法都是消极的
on a day-to-day basis are negative
这很糟糕 因为每次你有一个消极想法
this is bad because every time you have a negative thought
随之而来的是一种消极情绪
it comes with a negative feeling
举个例子 我们很多人都有一个
take for example the extremely common thought
非常普遍的想法
that a lot of us have
我不够好
I’m not good enough
当你有了这个开始 你的感觉
when you have this start what do you feel
很大程度上取决于你是谁 它让你感到愤怒
well depending on who you are it can make you feel angry
羞愧 内疚 压力 或者即使只是有些伤感
ashamed guilty depressed or even just sad
关键是当你有这样的消极想法时
the point is when you have a negative thought like this
会让你感觉很糟糕
it makes you feel bad
你正在生活中创造不幸
you’re creating unhappiness in your life
另一方面 当你有积极的想法
on the other hand when you have a positive thought like
比如人们爱我
people love me
这有什么用呢
what does that do
这让你感觉良好 对吧?
well it makes you feel good right
这种想法正好作用相反
these type of thoughts do the opposite
它们创造了幸福
they create happiness
这就是为什么如果你想要快乐
which is why if you want to be happy
你需要固定每日生活中
you need to fix the ratio
消极思想的总量
of the amount of bad thoughts you have every day
与积极思想总量的比例
to the amount of good thoughts you have every day
有两种方式可以做到
and there are two ways you can go about doing this
首先是 培养表达感谢的习惯
the first is by building a habit of expressing gratitude
我每晚都会写日记
I have a journal that I write in every night
写下几件事情 比如我当天学到的东西
write about a couple of things like what I learned that day
发生了什么关键事件
any key events that occurred
第二天我想要完成什么
what I want to accomplish the following day
但是我总以写下生活中
but I always end my journal entries
至少一件值得感激的事
by writing down at least one thing that
作为日记结尾
I’m grateful for in my life
例如 我写到了
for example I’ve written things like
我对有一份我真正喜欢的工作感到感激
I feel grateful for having a job that I truly enjoy
或者像我感谢妈妈
or something like I feel grateful towards my mom
因为她从小教导我如何努力工作
for teaching me how to work hard from a very young age
而且只要简单地 花一两分钟思考
and by simply taking a minute or two to think about
并记录一件你感到幸运的事
and write down one thing you feel fortunate to have
你在强迫你的大脑好好思考
you’re forcing your brain to have a good thought
你在训练你的大脑去寻找生命中的美好
you’re training your brain to look for the good in life
随时间推移 你会发现自己
and over time you’ll actually catch yourself
在一天中随机产生越来越多
having more and more positive thoughts
的积极想法
randomly throughout the day
第二种控制比例的方法
the second way you can fix the ratio
是学会控制过度思考
is by learning to control your overthinking
我们经常陷入消极的恶性循环
see we often fall into spirals and negativity
我们开始回忆发生在我们周围的事
we start to think about an event that occurred to us
我们根据这些事件
and we make negative assumptions
做出消极的假设
based off of these events
例如 假设你曾经
for example let’s say you got rejected
被某人拒绝了
by someone in the past
你也许会在脑子里一遍遍的回忆它
you might reply that event over and over again in your head
然后对自己说 我为什么要对她说这些
and think to yourself man why’d I say that to her
她一定会觉得我是个失败者
she must think I’m a loser
没人会被我吸引
no one’s attracted to me
我永远不会找到真爱
I’m never gon na find love
这只会变得越来越糟
and it just gets worse and worse
当我们陷入像这样的消极漩涡
when we fall into negative spirals like this
我们可以简单的花30分钟到一个小时
we can easily spend 30 minutes to an hour
来打击责备自己
just beating ourselves up
为生活制造大量的不快
creating a ton of unhappiness in our life
这就是为什么尽早
which is why it’s extremely important
发现自己沉溺于
to be able to catch yourself
消极漩涡中是极其重要的
early on in one of these spirals of negativity
这样你就能从
so that you can stop yourself from
根本上阻止自我折磨
essentially torturing yourself
最好的方式是练习冥想
and the best way to do this is by practicing meditation
冥想像是一种利用
meditation is kind of like lifting weights
心智的举重和锻炼
and working out but with your mind
你冥想的越多
the more you meditate
你控制心智的能力将越强大
the stronger your ability to control your thoughts will be
你将能够发现自己陷入了消极漩涡
you’ll be able to catch yourself falling into a negative spiral
并手动插入一个积极的想法
and insert a positive thought manually
以阻止自己像之前的那样
to stop yourself from creating more unhappiness
制造更多的不开心
using the example from before
如果你发现自己陷入了消极漩涡
if you catch yourself in a negative spiral
念念不忘过去的拒绝
brooding over a past rejection
你能简单地对自己说
you can simply think to yourself
你知道被拒绝其实是一件好事
you know getting rejected was actually a good thing
我被拒绝的次数越多
the more times I put myself out there
我就越擅长和女孩聊天
the better I will get at talking to girls
这让整个情形看起来像是一个好的情况
which makes the entire situation seem like a good one
从而阻止了负面循环
and that stops the negative spiral
当你把日记与冥想结合起来
when you combine journaling with meditation
你会在几周内开始看到
you will start to see a slight change in your ratio
你的比例有轻微变化
in just a couple of weeks
并且这不需要很大的
and there doesn’t need to be
变化让你去注意到
a huge difference for you to notice a shift
日常幸福水平的提升
in your day to day levels of happiness
如果你一天只花70%的时间
a day where you spend only 70 % of the time
想消极的事情 那么你的感觉
thinking negative thoughts will feel vastly different
会和你花80%的时间去想
from a day where you spent 80 % of the time
消极的事情大不相同
thinking negative thoughts
下一种可制造更多幸福感的方式是
the next way we can create more happiness in our lives
是建立并维持社交联系
is by building and maintaining social bonds
亚马逊的探险家约西金斯伯格
the Amazon Explorer Yossi Ginsberg
独自在亚马逊雨林待了几周
spent weeks in the Amazon jungle all by himself
在探险结束后
after the expedition
记者问他 他认为在整个探险中
reporters asked him what he thought the hardest part
最艰难的部分是什么
of his adventure was
什么给他造成了最大的痛苦
what caused him the most suffering
他回答说
he replied by saying
不是数以百万计的蚊子
that it was not the millions of mosquitoes
日夜以你为食
that feed off of you day and night
也不是糟糕的天气
or the unforgiving weather
甚至不是与危险动物和原住民的摩擦
or even the bump ins with dangerous animals and natives
而是他体会到孤独
it was the loneliness that he felt
在几个星期后
after just a couple of weeks
他不得不创造想象中的朋友
he had to create imaginary friends
来陪伴自己
in order to keep himself company
这样他才不会精神失常
just so that he wouldn’t go insane
几乎所有人都有建立社交联系的需求
see almost all human beings have a built-in need
这是我们的基因决定的需求
for social bonds it’s in our DNA
你真的必须拥有它们
you actually have to have them
否则你的大脑会萎缩 而且有非常大的可能
or else your brain will shrink and there’s a pretty good chance
你将患上一些心理疾病
that you’ll develop some form of mental illness
但除此之外 建立和维护社交联系
but other than that building and maintaining social bonds
可以让你通过两种方式
allows you to create more happiness
在生活中创造更多的幸福
in your life in two ways
首先当你与他人交谈时
firstly when you have conversations with people
这就是一种游戏形式
it’s a form of play
你能交换信息 一起解决问题
you can exchange information you can solve problems together
或者你们可以互相取笑和开玩笑
or you can tease and make jokes of each other
所有的一切对于我们人类来说
all of which are fulfilling and pleasurable
都是充实与愉悦的
for us human beings
这些活动给我们创造了快乐
these activities create happiness within us
你需要建立和维持
the second reason
社交关系的第二个原因
why you need to build and maintain social bonds
是它可以帮助你处理不开心的来源
is that it helps you deal with sources of unhappiness
生活如此艰难 我们终会面临一些事
life is tough we all eventually face things like
比如失去最爱的人
loss of a loved one severe injuries
受重伤或是遭遇不幸
or just plain old misfortune
这都是不可避免的
it’s inevitable
这些事会导致我们
and these things can cause us
坠入深深的消极漩涡
to fall into deep negative spirals
这往往很难靠自己摆脱
that are often very hard to get out of by ourselves
但当你有强大的社交联系时
but when you have strong social bonds
你基本上就有办法
you essentially have a way
分享和发泄压力及罪恶感
to share and vent out the stress the guilt
以及其他伴随这些不幸事件
and the other negative emotions that often come
而来的负面情绪
with these unfortunate events
这大大减少了这些事件
this dramatically decreases the amount of suffering
可能造成的痛苦
that these events can cause
因为你感觉不再是独自在面对它
because it no longer feels like you’re facing them by yourself
那么我们该如何建立和维护社交联系
so how do we go about building and maintaining social bonds
最有效的方法之一
well one of the most effective ways of doing this
就是养成
is by simply building a habit
每天至少联系一个人的习惯
of reaching out to at least one person everyday
这可以是很久没联络的老朋友
it can be an old friend that you haven’t talked to in a while
也可以是你上班路上碰巧
it can be a stranger who happened to sit next to you
坐在你旁边的陌生人
on your commute to work
甚至可以是公园长凳上
it can even be some nice old lady
正在喂鸽子的某个善良老太太
on a park bench who’s feeding the pigeons
这并不重要 因为只要简单的
it doesn’t matter because by simply putting yourself out there
敞开心扉 引发对话
and sparking a conversation
你将与另外一个人建立联系
you will create a bond with another human being
这将让你更加快乐
which will make you happier
随时间推移 这也会提高你的社交能力
this will also over time improve your social skills
让你与其他人建立更牢固的联系
allowing you to build even stronger bonds with other people
在我们开始第三种
now before we move on to the third
也就是最后一种创造幸福的方式前
and final way of creating more happiness
顺便说 这是我最喜欢的方法
which by the way is my favorite method
我想告诉你们我在过去
I want to tell you about a project
六个月里一直在做的一个项目
that I’ve been working on for the past six months
因为你可能已经注意到
as you’ve probably noticed
你创造更多幸福感的能力
your ability to create more happiness
最终取决于你建立新习惯的能力
ultimately depends on your ability to build new habits
写日记的能力
building a habit of journaling
或冥想的能力
or a habit of meditation
或者甚至是每天与人接触的能力
or even a habit of reaching out to someone every day
事实的真相是
the truth of the matter
只有这样你才能真正看到生活中的
is the only way you will actually see any change
任何变化和进步
any progress in your life is
如果你想办法养成并坚持一个习惯
if you manage to build and stick to a habit
你能读所有的书 看所有视频
you can read all the books watch all the videos
以及上所有你想上的课程
and take all the courses you want
但如果你没有养成一个习惯并坚持
you don’t actually build a habit but if and stick to it
你的生活根本就不会改变
your life isn’t gonna change at all
这就是为什么我决定
which is why I’ve decided to create
创建一个习惯养成者挑战
the habit builder challenge
这是一个特别设计的项目
this is a specially designed program
目的只有一个
with one goal in mind
就是使你尽可能简单的
to make it as easy as possible
实际构建并坚持一个习惯
for you to actually build and stick to a habit
在我看来 这是你能
and this is in my opinion your best bet
真正看到你感兴趣的生活
at actually seeing the progress
实际进展的
that you want in life
最好的选择
for those of you that are interested
你所要做的就是使用下面描述框中的链接
all you have to do is sign up for my email list
注册我的电子邮件列表
using the link in the description box below
以便接收关于这个即将到来的
in order to receive news and
项目的新闻和更新
updates about this upcoming program
好了 让我们讨论这第三种也就是最后一种
alright let’s talk about the third and final way
能在生活中创造幸福感的方式
you can create happiness in your life
我称之为与缪斯融为一体
I call it becoming one with the muse
好吧这听起来很神奇
well that sounds so mystical
你到底在激励胶囊里说什么
what exactly are you talking about improvement pill
这个有很多不同的名字
well, there are a ton of different names for this
但是你可能最熟悉的一个
but the one that you’re probably most familiar with already
叫做进入行云流水的状态
is what’s called entering a flow state
这是当你全身心百分之百投入到
this is when you’re engaged in an activity
一项活动中时 你的每一个动作
with a hundred percent of your focus every action
每一个想法
every movement and thought
做起来都毫不费力地
flows out of you effortlessly
你不必认为你的身体感觉不到
you don’t have to think your body just does
时间的流逝 你做的每件事都让你感觉很棒
time flies by and everything you do feels amazing
我把他叫做与缪斯融为一体的原因
the reason I call it becoming one of the muse
是因为当你进入行云流水的状态时
is because when you enter the flow state
你感觉你不再只是你自己了
it almost feels like you’re not just you anymore
像是一种神秘的能量
it feels like a sort of mystical energy
占据了你的身体 给你所有这些绝妙的想法
is possessing your body giving you all these amazing ideas
这只是我喜欢用有趣的方式来看待它
now this is just the fun way I like to think of it
因为它使整个经历对我来说更加愉快
as it makes the whole experience much more enjoyable for me
如果他不是你的菜 你也能将他想作
if it’s not your cup of tea you can always just think of it
行云流水的状态
as the flow state
研究表明 当我们进入行云流水状态时
studies have actually found that when we are in the flow state
当我们身在其中
when we are one of them use
我们的大脑会向我们的系统注入大量的
our brains flood our system with large quantities of
多巴胺 内啡肽和血清素
dopamine endorphins and serotonin
这些都是令人愉快的神经传导物质
these are all extremely pleasurable neurotransmitters
它们是像可卡因和摇头丸
they are the same ones that hardcore drugs
一样的烈性毒品
like cocaine and ecstasy manipulate
都是为了让你感觉真真切切的快乐
in order to make you feel really really good
所以在某种意义上 与缪斯融为一体
so in a sense becoming one with the muse
就像获得了所谓的生活的高潮
is like getting quote-unquote high off of life
这是一种让你感觉非常好和快乐的方式
this is a way for you to feel extremely good and happy
而不用像大多数毒品那样
without having to take a huge toll on your body
对你的身体造成巨大的伤害
like most hardcore drugs would
这就是为什么我认为
and this is why I consider
这是在你的生活中
this to be the most powerful way
创造幸福的最有力的方式
of creating happiness in your life
因为无论何时你感到沮丧
because whenever you’re feeling down
你都能从生活中获得快乐
you can simply get high off of life itself
那么如何才能更频繁进入这种行云流水的状态
so how exactly does one enter the flow state more often
嗯这十分简单
well it’s quite simple
你也许已经有一些
you probably already have a couple of things
你非常享受的事情
that you enjoy doing
这可以是任何爱好 任何种类的工作或技巧
it can be any hobby any sort of work or skill
只要它让你在某种程度上有创造力
so long as it allows you to be creative in some way
你就必须养成每天
and you just have to make a habit of spending some time
花点时间
every single day
做你喜欢的事情的习惯
playing around with this activity that you enjoy
例如 我最喜欢的方式是跳舞
for example my favorite way of going about this is by dancing
我已经跳了大半生的舞
I’ve been dancing for more than half my life
大约30分钟 有时多有时少
doing about 30 minutes sometimes more sometimes less
但几乎每天都跳
but almost every day
你越是频繁的与缪斯融为一体
the more often you become one with the muse
你就会发现自己在做其他活动时
the more you will find yourself entering this state of mind
会更多地进入这种精神状态
while doing other activities in your life
你将注意到你性格的细小变化
you’ll notice slight changes in your personality
你将变得更好玩 更有创造力
you’ll become more playful more creative
更享受每一件小事
and enjoy small simple things a lot more
并且花更多时间在行云流水状态的好处是
and what’s great about spending more time in this state of mind
随时间的推移 无论你喜欢什么活动
is that over time you actually get really good at
你都会变得非常擅长
whatever activity it is that you like
如果你喜欢画画
if you like drawing
而且尝试每天坚持30分钟左右
and you play around with it for just 30 minutes a day
经过几年
over the course of a couple of years
你将会变得非常优秀
you will actually get so good
以至于你可能以此谋生
that you could potentially make a living off of it
它会成为一种能给余生中的其他人
it becomes a skill that other people will be impressed by
留下深刻印象的技能
for the rest of your life
所以如果你想在生活中创造更多幸福感
so look if you want to create more happiness in your life
你需要做的事
all you have to do
是固定比例 制造更多社交联系
is fix your ratio create more social bonds
花费更多时间与缪斯融为一体
and spend more time becoming one with the muse
同样 如果在养成和坚持习惯方面有问题
again if you’re having issues building and sticking to habits
点击下方描述框中的链接
click on the link in the description box below
来注册我的邮箱列表
to sign up for my email list
在那里你将获得我即将推出的节目
where you’ll get news and updates
《习惯养成者挑战》
for my upcoming program
的新闻和更新
the habit builder challenge
敬请期待
besides that guys stay tuned

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视频概述

本文讲述了创造幸福感的三个方式:固定消极与积极情绪的比例,强化社交联系,与缪斯融为一体

听录译者

收集自网络

翻译译者

咬人的小脑斧

审核员

审核员#LY

视频来源

https://www.youtube.com/watch?v=pRynMDAKrvI

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