今天，你幸福吗？

今天是3月20日，「国际幸福日」（International Day of Happiness）。

自2013年以来，联合国一直在庆祝国际幸福日，并以这种方式让世界各地的民众认识到幸福在生活中的重要性。

愿你幸福快乐，每一天。

无注释原文：

4 Easy(ish) Steps Toward Happiness You Can Take Today

The New York Times

Are you happy?

It’s a question we might ask ourselves here and there when something great (or awful) happens to us. But think about it in a general sense: When was the last time you evaluated your overall happiness and satisfaction with life?

There are so many factors to consider when answering that question that it can feel overwhelming or, even worse, become yet another stressor weighing on your happiness. But it’s a topic that’s ripe for introspection, so we’ve put together the official New York Times guide on how to be happy. In it you’ll find guidance ranging from tips for conquering negative thinking to assessing the effect of marriage on your happiness.

But today we’re going to focus on the four things you can do right now(ish) to improve your happiness. Because you deserve it, friends.

Conquer your negative thinking

Humans have evolved to focus on the negative. If we overlearn a bad situation, we’re more inclined to avoid those situations in the future or react more quickly, writes Tara Parker-Pope in our happiness guide.

But, as we all know, that isn’t always helpful in a modern world. When something bad happens, we tend to overanalyze and have trouble getting our mind off it.

The trick to avoiding those spirals and rabbit holes of misery is to acknowledge and challenge our negative thoughts. Rather than try to bury them, we should own those thoughts and ask ourselves a few questions, like, “What is the evidence for this thought?” or “Am I basing this on facts or on feelings?” A little self-investigation can help us get over the thoughts that just won’t leave our heads otherwise.

Forgive yourself

This one is really simple: Go easy on yourself. If you’re compassionate and supportive of other people, why shouldn’t you give yourself the same luxury?

This can be a difficult concept for those of us who tend to beat ourselves up over perceived failures, so our guide has an exercise you can use to practice. Write yourself a letter of compassion just as you would to a neighbor or friend who had experienced a hardship. The concept is the same, only the recipient is you.

Money helps, but only to a point

An often-cited study from a few years ago boldly named the amount of money at which happiness peaks: $75,000 per year. Another recent (but less rigorous) examination put that number at $100 million. Still another study said lottery winners are no happier than the rest of us.

Mmm … what?

The truth is, we’re plagued by the constant craving for the next thing. Tara calls this the “hedonic treadmill” in the happiness guide and, essentially, we’re stuck on it.

A more helpful way to look at this idea is to find purpose and meaning at work. Rather than focusing on work as a means to earn money, try to find genuine satisfaction and purpose in the work you do. Studies have shown this is possible in every type of job.

Buy more time

If given the choice between buying material things and buying services that save you time, you might want to think about the timesavers.

In two surveys cited in our guide to happiness, researchers found that people who spent money on conveniences like ordering takeout for dinner or getting a cab were happier than those who didn’t.

So what does that mean for you? If you can afford it, buy yourself some extra time. (Yes, this is permission to order a pizza for dinner tonight.)

What’s your key to happiness? Do you have any tricks for staying positive? I want to hear ’em! Email me at [e-mail] or tweet me @timherrera.

Have a great week!

—Tim

- ◆ -

注：中文文本为纽约时报官方译文，仅供参考

含注释全文：

4 Easy(ish) Steps Toward Happiness You Can Take Today

帮你提升幸福感的4件小事

The New York Times

Are you happy?

你幸福吗？

It’s a question we might ask ourselves here and there when something great (or awful) happens to us. But think about it in a general sense: When was the last time you evaluated your overall happiness and satisfaction with life?

当我们遇上什么开心事（或伤心事）的时候，我们会时不时地问自己这个问题。但从大的方向想想：你上一次评估自己总体上对生活的快乐和满意程度，是什么时候？

There are so many factors to consider when answering that question that it can feel overwhelming or, even worse, become yet another stressor weighing on your happiness. But it’s a topic that’s ripe for introspection, so we’ve put together the official New York Times guide on how to be happy. In it you’ll find guidance ranging from tips for conquering negative thinking to assessing the effect of marriage on your happiness.

要回答这个问题，有太多的因素需要考虑，或许会让人感到喘不过气，或更糟糕——变成阻碍幸福的又一个压力源。但这是一个适合拿来反思的话题。因此，我们总结出了《纽约时报》官方幸福指南。在此，不论你是想得到如何克服消极想法的小建议，还是想评估婚姻对你的幸福有何影响，都能找到指导。

overwhelming

overwhelming /ˌəʊvəˈwɛlmɪŋ/ 1）表示“难以抵挡的；无法抗拒的；强悍而令人难以应对的”，英文解释为“difficult to fight against”举个🌰：

She felt an overwhelming urge/desire/need to tell someone about what had happened.

她感到有一种抑制不住的冲动/欲望/需要想告诉别人所发生的事情。

2）表示“巨大的，极大的；（数量上）压倒性的”，英文解释为“You can use overwhelming to emphasize that an amount or quantity is much greater than other amounts or quantities.”举个🌰：

An overwhelming majority has voted in favour of the proposal.

绝大多数的人投票赞成该提议。

weigh on

表示“（问题、责任等）使（某人）焦虑不安，使（某人）担忧”，英文解释为“If a problem or responsibility weighs on you, it makes you worried or unhappy.”举个🌰：

He's under huge pressure at work and it's really weighing on him.

他工作压力很大，内心负担很重。

ripe for

表示“时机成熟的；适宜的”，英文解释为“developed to a suitable condition for something to happen”举个🌰：

The company is ripe for takeover.

对这家公司进行收购的时机已经成熟。

introspection

introspection /ˌɪn.trəˈspek.ʃən/ 表示“自省，反省”，英文解释为“examination of and attention to your own ideas, thoughts, and feelings”举个🌰：

His defeat in the world championship led to a long period of gloomy introspection.

世界锦标赛上失败后，他长期处于郁郁寡欢和自我反省之中。

conquer

表示“解决（问题）；战胜，克服（恐惧）”，英文解释为“to deal with or successfully fight against a problem or an unreasonable fear”举个🌰：

He has finally conquered his fear of spiders.

他终于战胜了对蜘蛛的恐惧。

But today we’re going to focus on the four things you can do right now(ish) to improve your happiness. Because you deserve it, friends.

但我们今天的重点在你（大概）现在就能做的四件可以提高幸福感的事。因为，朋友们，你们受之无愧。

Conquer your negative thinking

攻克消极想法

Humans have evolved to focus on the negative. If we overlearn a bad situation, we’re more inclined to avoid those situations in the future or react more quickly, writes Tara Parker-Pope in our happiness guide.

人类在演化中形成了对负面的关注。如果我们对一个糟糕的情况进行了过度学习，那么以后会更倾向于避开这类情况，或是更快地作出反应，塔拉·帕克-波普（Tara Parker-Pope）在我们的幸福指南中这样写道。

inclined

表示“倾向于…的”，英文解释为“likely or wanting to do something”举个🌰：

He is inclined to be lazy.

他喜欢偷懒。

But, as we all know, that isn’t always helpful in a modern world. When something bad happens, we tend to overanalyze and have trouble getting our mind off it.

但正如我们所知，在现代社会，这样做并不总是好的。当坏事发生时，我们往往过度分析，很难不去想它。

The trick to avoiding those spirals and rabbit holes of misery is to acknowledge and challenge our negative thoughts. Rather than try to bury them, we should own those thoughts and ask ourselves a few questions, like, “What is the evidence for this thought?” or “Am I basing this on facts or on feelings?” A little self-investigation can help us get over the thoughts that just won’t leave our heads otherwise.

要避开这些让人不断下落、痛苦难过的“兔子洞”，窍门在于去认识并挑战我们的消极思想。与其将其埋藏，我们更应掌控这些念头，问自己一些问题，比如，“这个想法的证据在哪？”或“我是凭事实说话，还是光凭感情？”一些自我审查可以帮助我们克服这些想法，否则它们也不会自己消散。

trick

1）表示“诡计；花招；骗局；把戏”，英文解释为“something that you do to make sb believe sth which is not true, or to annoy sb as a joke”

2）表示“技巧；诀窍；窍门”，英文解释为“a way of doing sth that works well; a good method”举个🌰：

The trick is to pick the animal up by the back of its neck.

窍门在于抓住动物的后脖颈把它提起来。

spiral

spiral /ˈspaɪr.əl/ 表示“逐渐加速上升（或下降）”，英文解释为“a continuous harmful increase or decrease in sth, that gradually gets faster and faster”如：measures to control the inflationary spiral 控制日益恶化的通货膨胀的措施。

rabbit hole

字面意思“兔子洞”，比喻的是，进入未知世界，未知领域的入口；陷入一个愈发奇怪、令人摸不着头脑或出人意料的状况，英文解释为“a complexly bizarre or difficult state or situation conceived of as a hole into which one falls or descends；one in which the pursuit of something (such as an answer or solution) leads to other questions, problems, or pursuits”。

get over

表示“解决”，英文解释为“If you get over a problem or difficulty, you overcome it.”举个🌰：

"How would they get over that problem?" he wondered. “

他们将怎样解决那个问题呢？”他自忖道。

Forgive yourself

原谅自己

This one is really simple: Go easy on yourself. If you’re compassionate and supportive of other people, why shouldn’t you give yourself the same luxury?

这一点非常好办：对自己好一些。如果你能对他人怀有同理心，能给予他人支持，为什么不给自己同等的待遇呢？

compassionate

表示“富有同情心的”，英文解释为“showing compassion”举个🌰：

The public's response to the crisis appeal was generous and compassionate. 公众对危难时刻的呼吁表现得慷慨大方、富有同情心。

This can be a difficult concept for those of us who tend to beat ourselves up over perceived failures, so our guide has an exercise you can use to practice. Write yourself a letter of compassion just as you would to a neighbor or friend who had experienced a hardship. The concept is the same, only the recipient is you.

这个概念，对我们这样喜欢在面对失败时对自己狠一些的人来说，或许有些难以理解。因此，我们的指南里有一个可以用来练习的活动。给自己写一封宽慰信吧，就像你会给一位经历困难的邻居或朋友写的那样。主旨是一样的，只不过收信人是你自己。

beat oneself up

表示“（过分）怪罪自己，苛求自己”，英文解释为“to blame or criticize yourself, usually in a way that is unfair or unnecessary”举个🌰：

If you fail, don't beat yourself up; just try again.

如果你失败了，不要过分怪罪自己，大不了再试试。

Money helps, but only to a point

钱，有用，但作用有限

An often-cited study from a few years ago boldly named the amount of money at which happiness peaks: $75,000 per year. Another recent (but less rigorous) examination put that number at $100 million. Still another study said lottery winners are no happier than the rest of us.

几年前一个常被引用的研究大胆地提出了能使幸福感到达巅峰的金额：75000美元/年。最近又有一项（没那么严格的）调查把这个数字推到了1亿美元。还有一项研究指出，中了大奖的人并不比普通人更幸福。

peak

表示“达到峰值”，英文解释为“When something peaks, it reaches its highest value or its highest level.”举个🌰：

Temperatures have peaked at over 90 degrees.

温度已达到峰值，超过了90度。

rigorous

1）表示“严格缜密的；谨慎的；细致的；彻底的”，英文解释为“A test, system, or procedure that is rigorous is very thorough and strict.”举个🌰：

The selection process is based on rigorous tests of competence and experience.

挑选过程是建立在对能力和经验严格缜密的考核的基础之上的。

2）表示“严格的，严厉的”，英文解释为“controlling behaviour in a severe way”如：the rigorous controls governing the sale of shares 对管理股权出售进行的严格控制。

Mmm … what?

呃……什么？

The truth is, we’re plagued by the constant craving for the next thing. Tara calls this the “hedonic treadmill” in the happiness guide and, essentially, we’re stuck on it.

事实是，我们为心心念念的“下一个”东西所困。在幸福指南里，塔拉称其为“快乐跑步机”。可以说，我们正被困在这座跑步机之上。

plague

1）作名词可表示“瘟疫，疫病”，如：a fresh outbreak of plague 瘟疫的新一轮爆发；

2）作动词表示“不断困扰，折磨，使苦恼”，英文解释为“to cause pain, suffering, or trouble to someone, especially for a long period of time”，举个🌰 ：

She was plagued by weakness, fatigue, and dizziness.

她受虚弱、疲劳和眩晕所折磨。

🎬电影《白宫管家》（The Butler）中的台词提到：It's time we take a stand against these injustices that have plagued our community. 现在是时候该表明立场和采取行动来对抗这些已困扰我们很久了的不公。

craving for

表示“渴望，热望；难以抑制的渴求”，英文解释为“a strong feeling of wanting something”举个🌰：

I have a craving for chocolate.

我很想吃巧克力。

近义词：

📍longing：表示“渴望，盼望”，英文解释为“a strong feeling of wanting something or someone”举个🌰：

She felt a longing to throw herself into his arms.

她有一种扑入他怀抱的渴望。

hedonic

hedonic /hiːˈdɒn.ɪk/ 表示“快乐的；享乐的”，英文解释为“connected with feelings of pleasure”举个🌰：

Many purchases are related to hedonic impulses.

许多购物行为和享乐冲动有关。

treadmill

treadmill /ˈtredmɪl/ 表示“（锻炼用的）踏步机，跑步机”，英文解释为“an exercise machine that consists of a moving strip or two step-like parts on which you walk without moving forward”。

A more helpful way to look at this idea is to find purpose and meaning at work. Rather than focusing on work as a means to earn money, try to find genuine satisfaction and purpose in the work you do. Studies have shown this is possible in every type of job.

去找到工作的目的和意义是一个比较有用的方法。与其只把工作看做挣钱的途径，不妨试着在工作中找到真正的满足和目标。研究表明，这一点在各个类型的工作中都可以做到。

genuine

1）表示“真正的；非伪造的；名副其实的”，英文解释为“If something is genuine, it is real and exactly what it appears to be.”举个🌰：

If it is a genuine Michelangelo drawing, it will sell for millions.

如果这幅画是米开朗琪罗的真迹，它的售价将会达数百万。

2）表示“真诚的；诚实的；真心的”，英文解释为“If people or emotions are genuine, they are honest and sincere.”举个🌰：

She looked at me with genuine surprise - "Are you really going?" she said.

她真的很惊讶，看着我问道：“你果真要走吗？”

Buy more time

买回更多的时间

If given the choice between buying material things and buying services that save you time, you might want to think about the timesavers.

如果让你在买更多物质上的东西和买能节省时间的服务之间选择，你或许可以考虑能节省时间的。

In two surveys cited in our guide to happiness, researchers found that people who spent money on conveniences like ordering takeout for dinner or getting a cab were happier than those who didn’t.

在幸福指南引用的两个调查中，研究人员发现，把钱花在便利服务上的人——比如晚餐会定外卖、会打车的人，比不这么做的人更幸福。

So what does that mean for you? If you can afford it, buy yourself some extra time. (Yes, this is permission to order a pizza for dinner tonight.)

那么，这对你来说意味着什么呢？如果负担得起，给自己买回更多的时间吧。（是的，意思就是你今晚可以点披萨吃了。）

What’s your key to happiness? Do you have any tricks for staying positive? I want to hear ’em! Email me at [e-mail] or tweet me @timherrera.

你的幸福秘诀是什么？你有没有保持积极的小窍门？我都想知道！请通过我的邮箱[e-mail]或在Twitter上@timherrera告诉我吧！

Have a great week!

祝你一周愉快！

—Tim

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