Is it having more money in your account, building healthier relationships, or taking better care of yourself?

是讓賬戶裡有更多的錢，建立更健康的人際關係，還是更好地照顧自己？

Whatever your vision, happiness isn't some distant goal.

無論你的願景是什麼，幸福都不是遙不可及的目標。

It's something you can create and start experiencing today.

這是你今天就可以創造並開始體驗的。

Sounds amazing, right?

聽起來很棒吧？

The good news is small intentional changes can make that happen.

好消息是，微小的有意改變就能實現這一點。

So here are 10 habits to help you feel happier and more fulfilled in 2025.

是以，以下 10 個習慣可以幫助你在 2025 年感到更快樂、更充實。

Quit doomscrolling.

別再玩末日滾動了。

Do you pick up your phone to quickly check something but end up losing hours scrolling?

您是否會拿起手機快速查看一些內容，但最終卻在滾動中浪費了幾個小時？

Most of us don't plan to lose that much time.

我們大多數人都不打算損失那麼多時間。

These apps are just designed to keep us hooked.

這些應用程序就是為了讓我們沉迷其中。

This comes at a high cost, your mental health.

這需要付出高昂的代價，那就是你的心理健康。

Studies show that 50% of young people feel worse, mentally drained, more stressed after excessive social media use.

研究表明，50% 的年輕人在過度使用社交媒體後會感覺更糟、精神疲憊、壓力更大。

Breaking this habit starts with small steps.

改掉這個習慣要從小事做起。

Create screen-free routines like keeping mornings or evenings phone-free.

創建無螢幕常規，如保持早晨或晚上無手機。

For example, enjoy your breakfast without your phone or turn it off an hour before bed.

例如，在享用早餐時不要使用手機，或者在睡前一小時關閉手機。

Use reminders or app timers to limit scrolling.

使用提醒或應用程序計時器來限制滾動。

And when the urge strikes, try replacing it with something refreshing like journaling, meditating, or simply stepping outside for fresh air.

當衝動襲來時，試著用寫日記、冥想或到戶外呼吸新鮮空氣等提神的方式來代替。

These small shifts can transform not just your day but your mental wellbeing.

這些微小的轉變不僅能改變你的一天，還能改變你的心理健康。

And trust me, it's worth it.

相信我，這是值得的。

Engage in analog moments.

參與模擬時刻。

Think back to the last time you enjoyed life away from your screen.

回想一下，您上一次遠離螢幕享受生活是什麼時候？

Hard to recall, isn't it?

很難回憶起來，不是嗎？

Meanwhile, real happiness often comes from offline experiences.

同時，真正的快樂往往來自線下體驗。

Keep this in mind.

請記住這一點。

The digital world is like a whirlpool.

數字世界就像一個漩渦。

It pulls us into endless loops of highlights, toxicity, and updates, making it hard to even imagine what happiness feels like outside of it.

它讓我們陷入無休止的亮點、毒性和更新的循環中，甚至難以想象幸福在它之外是什麼感覺。

To break free, you have to be intentional about reconnecting with offline experiences.

要掙脫束縛，就必須有意識地重新連接線下體驗。

Plant a mini garden, get a pet, read physical books, or spend time in nature.

種植迷你花園、養寵物、閱讀實體書或在大自然中度過時光。

Have more moments like a weekend without your phone or dedicate one evening a week to something purely offline, such as painting, bowling, karaoke, or spending quality time with friends.

擁有更多的時刻，比如週末不玩手機，或者每週抽出一個晚上做一些純粹的線下活動，比如畫畫、打保齡球、唱卡拉 OK 或與朋友共度美好時光。

Whatever you do, make sure you're fully present in the moment.

無論你做什麼，都要確保自己完全存在於當下。

Be grateful for the little things.

對小事心存感激。

Sometimes we get so caught up in what we don't have that we forget to appreciate what we already do.

有時，我們會沉浸在自己所沒有的東西中，而忘記了珍惜我們已經擁有的東西。

Think about it.

想想看

The things you have now were once things you wished for.

你現在所擁有的一切，都曾是你的願望。

So why aren't you fulfilled?

那麼，你為什麼沒有滿足感呢？

The problem is we're always chasing the next big achievement or recognition.

問題在於，我們總是在追逐下一個重大成就或認可。

Gratitude breaks that pattern.

感恩能打破這種模式。

Start by journaling the little things you're thankful for daily and express gratitude to those around you.

從記下每天感恩的小事開始，並向身邊的人表達感激之情。

Even on tough days, there's always something to be grateful for.

即使在艱難的日子裡，也總有值得感激的事情。

Stuck in traffic?

堵在路上？

You can still vibe to your favorite playlist or catch up on a podcast.

您仍然可以在最喜歡的播放列表中盡情狂歡，或收聽播客。

Had a misunderstanding?

有誤會？

It's a chance to implement a conflict resolution skill.

這是一個實施解決衝突技能的機會。

Learn more about each other and grow from the experience.

更多瞭解彼此，並從中獲得成長。

Gratitude isn't about ignoring what's wrong.

感恩並不是無視問題所在。

It's about focusing on your small wins and lessons that help you move forward.

這就是專注於你的小勝利和經驗教訓，它們能幫助你向前邁進。

Prioritize meaningful rest.

優先考慮有意義的休息。

In a world that glorifies hustling, it's easy to feel guilty for taking a break, but rest isn't a luxury.

在這個崇尚忙碌的世界裡，人們很容易因為休息而感到內疚，但休息並不是奢侈品。

It's a necessity.

這是必須的。

Rest isn't just about sleep, though that's important.

休息不僅僅是睡覺，儘管這很重要。

It's about giving your body and mind what it needs.

這就是要讓你的身體和心靈得到它所需要的東西。

It could be doing a hobby or even doing nothing for a while.

這可以是一種業餘愛好，甚至可以暫時什麼都不做。

You might think, but my work is demanding.

你可能會想，但我的工作要求很高。

I get it.

我明白了。

Some roles are intense.

有些角色很緊張。

However, neglecting rest only leads to burnout.

然而，忽視休息只會導致倦怠。

And studies show that those who prioritize meaningful rest feel healthier and more satisfied with life.

研究表明，那些把有意義的休息放在首位的人感覺更健康，對生活更滿意。

Balance your workload with intentional breaks.

通過有意的休息來平衡你的工作量。

Stretch for 10 to 15 minutes after every hour.

每隔一小時伸展 10 至 15 分鐘。

Take a quick walk outside or carve out me time for therapy, a spa session, or your favorite show.

到戶外快步走一走，或者為自己留出治療、做水療或觀看最喜歡的節目的時間。

Even a short staycation or mini vacation can recharge you in ways you might not expect.

即使是短暫的逗留或迷你假期，也能以您意想不到的方式為您充電。

When you unwind, you'll be more present, productive, and fulfilled in both work and life.

當你放鬆下來時，你會在工作和生活中更有存在感、更有成效、更有成就感。

Foster deep connections.

建立深厚的聯繫。

If you've got amazing people in your life, but find yourself drawn to emotionally distant or unavailable ones, it's time to redirect that energy.

如果你的生活中出現了令人驚奇的人，但你發現自己被情感疏遠或不可得的人吸引，那麼是時候重新引導這種能量了。

Focus on the relationships that uplift you and make you grow.

關注那些能讓你振奮、讓你成長的人際關係。

However, deeper connections don't just happen.

然而，更深層次的聯繫並不是隨隨便便就能建立起來的。

They're built with intention.

它們是用心打造的。

So plan bonding activities with people who care about you.

是以，要計劃與關心你的人開展聯誼活動。

Open up to them and talk about what's really on your mind.

向他們敞開心扉，談談你真正的想法。

Visit a place you've both wanted to explore, like a park, a new restaurant, or a hidden gem in your city.

去一個你們都想去探索的地方，比如公園、新餐館或城市中隱藏的寶藏。

Share personal stories or memories you've never told anyone before.

分享您從未向他人講述過的個人故事或回憶。

It might feel awkward at first, but putting in the effort creates the kind of relationship you'll cherish for a lifetime.

一開始可能會覺得尷尬，但付出努力後，你們就會建立起終生珍惜的關係。

And remember, it's about quality over quantity.

記住，品質重於數量。

A few meaningful connections can bring more happiness than a hundred surface level ones.

幾個有意義的聯繫比一百個表面的聯繫更能帶來快樂。

Exercise more, but have fun with it.

多運動，但要從中獲得樂趣。

When you exercise, your body releases endorphins, those feel-good hormones that naturally boost your mood and energy.

運動時，您的身體會釋放內啡肽，這種感覺良好的荷爾蒙會自然而然地提升您的情緒和能量。

But when you hear exercise, do you imagine sweating through an intense gym session or running for miles?

但是，當你聽到運動時，你是否會想到在激烈的健身房訓練中大汗淋漓，或是長跑數英里？

Now, if you see that as punishment, don't worry.

現在，如果你認為這是一種懲罰，別擔心。

You don't have to work out like an athlete to feel the benefits.

你不必像運動員一樣鍛鍊，也能感受到它的好處。

Try this, dance like no one's watching, right there in your living room.

試試這個，就在你的客廳裡，旁若無人地跳起舞來。

Take your dog outside for a game of fetch.

帶狗到戶外玩撿球遊戲。

Consider revisiting a sport you loved as a kid or take a short walk.

考慮重溫一下兒時喜愛的運動，或者散散步。

Want to make it even more fun?

想讓它更有趣嗎？

Put on your headset, blast your favorite songs and turn your workout into a mini party.

戴上耳機，播放你最喜歡的歌曲，把你的鍛鍊變成一場小型派對。

Set small achievable goals, like hitting 10,000 steps a day and celebrate those wins.

設定一些可以實現的小目標，比如每天走一萬步，並慶祝這些勝利。

Once you start having fun with it, exercise stops feeling like a chore and starts feeling like a way to take care of yourself.

一旦你開始享受運動帶來的樂趣，運動就不再是一件苦差事，而是一種照顧自己的方式。

Avoid comparison.

避免比較。

Let's face it, it's easy to feel like you're falling behind when everyone else's highlights are on full display, but comparison is the thief of joy.

面對現實吧，當別人的亮點都一覽無餘時，你很容易覺得自己落後了，但比較是快樂的小偷。

You've been showing up for yourself every day and that's something to be proud of.

你每天都在展示自己，這值得驕傲。

So, take a moment to think about how far you've come.

所以，花點時間想想你已經走了多遠。

Maybe you've grown in ways you didn't even imagine.

也許你的成長是你自己都無法想象的。

Learning to set boundaries, surviving a tough season or taking steps toward your goals, no matter how small.

學會劃定界限，度過艱難的季節，或者朝著目標邁進，無論邁出的步伐有多小。

Celebrate your progress, not someone else's timeline.

慶祝自己的進步，而不是別人的時間表。

Your journey is unique and when those feelings creep in, gently remind yourself, I'm doing my best and that's enough.

你的旅程是獨一無二的，當這些感覺悄然而至時，請輕輕地提醒自己：我已經盡了最大努力，這就足夠了。

Redefine success.

重新定義成功。

What does success truly mean to you?

成功對你真正意味著什麼？

Is it shaped by what society tells you or what actually makes you happy?

它是由社會告訴你的還是真正能讓你快樂的東西決定的？

The truth is, success is different for everyone.

事實上，成功對每個人來說都是不同的。

For example, maybe success for you isn't a six-figure salary or a prestigious office space.

例如，也許對你來說，成功並不是六位數的薪水或尊貴的辦公場所。

It could be being able to balance work and personal life, spending time with family or waking up each day excited to work on something you're passionate about.

這可能是能夠平衡工作和個人生活，能夠花時間陪伴家人，或者每天醒來都能興奮地從事自己熱衷的工作。

Remember, your definition of success is valid.

記住，你對成功的定義是正確的。

Don't measure yourself by someone else's idea of success.

不要用別人眼中的成功來衡量自己。

Ask yourself, what really matters to me?

問問自己，什麼對我真正重要？

Align your goals with your values and don't let someone else's standards shape how you feel about your journey.

讓你的目標與你的價值觀保持一致，不要讓別人的標準左右你對自己旅程的感受。

Success isn't a destination.

成功不是終點。

It's about enjoying the process and feeling good along the way.

這就是享受過程，並在過程中感覺良好。

Prioritize progress, not perfection.

優先考慮進步，而不是完美。

Know this, perfection doesn't exist and waiting for it can keep you stuck.

要知道，完美是不存在的，等待完美會讓你陷入困境。

Want to begin content creation?

想要開始內容創作？

Don't wait till you have all the tools like expensive lights or fancy backgrounds for your project.

不要等到你擁有了所有的工具，比如昂貴的燈光或華麗的項目背景。

Start with the little you have.

從你擁有的一點一滴做起。

Happiness doesn't come from a flawless outcome.

幸福並非來自完美無瑕的結果。

It comes through the stepwise journey.

它來自於循序漸進的旅程。

So instead of stressing over the perfect result, celebrate the fact that you're taking action.

是以，與其為完美的結果而緊張，不如慶祝自己正在採取行動。

Maybe you finished a project, even if it wasn't perfect or perhaps you wanted to get into fitness but didn't have a gym membership.

也許你完成了一個項目，即使並不完美；也許你想健身，但沒有健身房會員卡。

So you started by doing simple exercises at home.

於是，你開始在家裡做一些簡單的運動。

Take time to appreciate what you're doing, where you are and how far you've come.

花點時間欣賞你正在做的事情、你所處的位置以及你走過的路程。

Even if the destination feels far away, your little wins add up.

即使目的地感覺很遙遠，但你的一點一滴的勝利都會累積起來。

Learn to say no.

學會說 "不"。

Setting boundaries is a form of self-care.

設置界限是一種自我保健。

It's okay to say no when something drains you, doesn't align with your values or simply isn't right for you.

當某些事情耗盡你的精力、不符合你的價值觀或根本不適合你時，說 "不 "是可以的。

Saying no doesn't make you selfish.

說 "不 "不會讓你變得自私。

It means you're choosing to protect your energy and prioritize your wellbeing.

這意味著你選擇保護自己的能量，優先考慮自己的健康。

For example, if you're constantly over-committing to things that leave you exhausted, try saying no when you need to recharge.

例如，如果你經常為一些讓你精疲力竭的事情過度投入，那麼在你需要充電的時候，試著說 "不"。

Or if someone asks for your time but you've got your own goals to focus on, kindly decline and use that time for yourself.

或者，如果有人向你索要時間，但你有自己的目標要專注於此，那麼請善意地拒絕，把時間用在自己身上。

Saying no can feel hard when you're used to prioritizing others' needs.

當你習慣於優先考慮他人的需求時，說 "不 "會讓你感覺很困難。

But trust me, it's one of the most powerful things you can do for yourself.

但相信我，這是你能為自己做的最有力量的事情之一。

Bonus tip.

額外提示

Every time you practice the habits mentioned in this video, you're choosing happiness.

每當你養成本視頻中提到的習慣時，你就是在選擇幸福。

And every day gives you the opportunity to make that choice.

每一天，你都有機會做出這樣的選擇。

Just like Adam Sandler in 50 First Dates, he wakes up every morning with the goal of winning Lucy's heart all over again.

就像《50 First Dates》中的亞當-桑德勒（Adam Sandler）一樣，每天早上醒來，他的目標就是再次贏得露西的芳心。

That's what happiness is, something you actively choose and nurture every day.

這就是幸福，是你每天主動選擇和培養的東西。

In the Art of Improvement channel, Adam talks about this example beautifully in the video, 10 Habits of Constantly Happy People.

在 "提高的藝術 "頻道中，亞當在 "持續快樂的人的 10 個習慣 "視頻中講述了這個有趣的例子。

You will love his content, especially this topic.

您一定會喜歡他的內容，尤其是這個主題。

Happiness isn't something you wait for.

幸福不是等來的。

It's something you create, one small habit at a time.

這是你創造出來的，一次一個小習慣。

And you already have the power to make it happen.

而你已經擁有了實現它的力量。

That said, if you happen to find this video later in the year, we are glad it found you.

儘管如此，如果您在今年晚些時候偶然發現了這段視頻，我們很高興它能找到您。

This is your sign to take charge of your happiness and finish the year stronger than you started.

這是你掌控自己幸福的徵兆，讓自己在這一年結束時比開始時更強大。

You've got this.

你有這個。

Now, we'd love to hear from you.

現在，我們希望收到您的來信。

Which habit are you excited to try first?

您想先嚐試哪種習慣？

Let us know in the comments.

請在評論中告訴我們。

And if you're ready to stay happy, watch our next video.

如果你已經準備好保持快樂，請觀看我們的下一個視頻。