So I contacted the psychologists and experts in the science of happiness over at Happify

所以我聯繫了Happify的心理學家和幸福科學專家。

to give me their best answer – and man, did they deliver!

給我一個最好的答案--而他們也確實做到了!

Our personal definitions of happiness might differ, but scientists view happiness as a

我們個人對幸福的定義可能不同，但科學家認為幸福是一種。

combination of:

結合：

How satisfied you are with your life, and how good you feel on a daily basis.

你對自己的生活有多滿意，每天的感覺有多好。

It varies from person to person, but approximately 40% of your happiness is controlled by your

它因人而異，但你的幸福感大約有40%是由你的下列因素控制的

thoughts, actions and behaviours, 50% is genetically determined, and 10% is determined by your

思想、行動和行為，50%是由基因決定的，10%是由你的

circumstances.

的情況。

Contrary to popular belief, we get used to our circumstances over time, so they don’t

與流行的想法相反，我們會隨著時間的推移而習慣我們的環境，所以它們不會。

play as large a role in our happiness level as we might think.

在我們的幸福感中扮演著重要的角色，就像我們想象的那樣。

Happiness is a skill you can build with consistent practice.

幸福是一種技能，你可以通過持續的練習來培養。

You have the ability to control how fulfilling your life is!

你有能力控制你的生活有多充實!

Keep in mind that happiness is not:

要記住，幸福不是。

About feeling hunky-dory all the time

關於感覺一直都很好的感覺

It’s not having all the money you could ever want;

這不是擁有所有你想要的錢。

It’s not about refusing to see the negative stuff in the world;

這不是拒絕看到世界上負面的東西。

And it’s not a final destination either.

而且這也不是最終的目的地。

Happy people are healthier people because they:

幸福的人是更健康的人，因為他們。

Have lower rates of cardiovascular disease;

有較低的心血管疾病發病率。

They have better immunity;

他們有更好的免疫力。

They heal faster after injuries;

它們在受傷後癒合得更快。

They’re more likely to have a healthier diet, and they live longer too.

他們更可能擁有更健康的飲食，他們也更長壽。

It’s also healthier to have steady levels of moderate happiness over time than spikes

長期穩定的適度幸福感也比高峰期更健康。

of extreme happiness.

的極樂。

And your happiness isn’t just about you.

而你的幸福不僅僅是你自己的事。

Happy people:

快樂的人。

Are more productive at their study or jobs;

在學習或工作中更有成效；

They typically have deep relationships with others;

他們通常與他人有著深厚的關係。

They help other people and volunteer more;

他們幫助別人，多做志願者。

They’re more likely to donate money to charity;

他們更願意把錢捐給慈善機構。

And they’re more creative problem solvers.

而且他們是更有創造性的解決問題的人。

You can increase your happiness in the long term by:

你可以通過以下方式來增加你的幸福感，從長遠來看。

Nurturing relationships;

培養關係。

Having new experiences;

有新的體驗。

Helping others;

幫助他人。

Or just by being grateful for what you have.

或者只是通過對你所擁有的東西心存感激。

You can get even more happiness out of a good experience by savouring it:

你可以通過品嚐美好的體驗來獲得更多的快樂。

Use all your senses.

用你所有的感官。

Pay attention to sights, sounds, smells and feelings.

注意視覺、聽覺、嗅覺和感覺。

Pay attention to the little details of a great experience.

注重小細節的精彩體驗。

Share it with someone else.

與別人分享。

And linger and dwell on the moment too.

也會流連忘返，停留在當下。

Savoring experiences makes us happier, more grateful and more hopeful while reducing levels

品味經歷會讓我們更快樂、更感恩、更有希望，同時降低了我們的生活水準。

of stress, guilt and depression.

的壓力、內疚和抑鬱。

Good experiences strengthen the parts of the brain connected with happiness.

好的經歷能加強大腦中與幸福有關的部分。

3 things that will kill your happiness over time are:

長此以往會扼殺你的幸福感的3件事是。

Comparing yourself to others;

把自己和別人比較。

A lack of close friendships;

缺少親密的朋友關係。

Or holding onto resentment.

或者抱著怨恨。

People who’ve experienced some adversity in life are actually happier than those who’ve

經歷過一些人生逆境的人，其實比那些經歷過的人更幸福。

never experienced any.

從來沒有經歷過任何。

After adversity, once we’ve got some distance and perspective, making sense of our life’s

逆境過後，一旦我們有了一定的距離和視角，就會對自己的人生產生意義。

challenges helps us to:

挑戰有助於我們。

Shape our identities; increase our resilience; cope better with current stressors; and become

塑造我們的身份；增強我們的復原力；更好地應對當前的壓力；併成為。

more optimistic about the future.

對未來更加樂觀。

Feeling connected to a deeper purpose, mission or direction in life is key for our well-being.

感覺與更深層次的人生目標、使命或方向相聯繫是我們幸福的關鍵。

People who report having more meaning in their lives are more likely to have stable moods

自稱生活有更多意義的人，更容易擁有穩定的情緒。

and show sociable behaviour.

並表現出善於交際的行為。

People of all ages report being happier when they have more meaning in their lives.

所有年齡段的人都表示，當他們的生活更有意義時，他們會更快樂。

Different ways people can find more meaning are:

人們可以找到更多意義的不同方式是：

Through a fulfilling career.

通過充實的職業生涯。

People who find meaning at work show more motivation and engagement on the job.

在工作中找到意義的人，在工作中表現出更多的積極性和參與度。

Raising children.

撫養孩子；

85% of parents think that their children bring them the most happiness and fulfilment of

85%的父母認為孩子給他們帶來的幸福感和成就感最多。

any relationship.

任何關係。

Through spirituality or religion.

通過精神或宗教。

Studies show that Americans who are spiritual or religious tend to be happier.

研究表明，有精神或宗教信仰的美國人往往更快樂。

Besides meaning, it also gives people a built-in social network.

除了意義，它還給人們提供了一個內置的社交網絡。

And you can also get more meaning by pursuing goals that align with your core values.

而你也可以通過追求與你的核心價值一致的目標來獲得更多的意義。

Goals that include commitment to something outside yourself, such as friends, family

目標包括對自己以外的東西的承諾，如朋友、家庭等。

or community, and goals that promote life satisfaction.

或社區，以及促進生活滿意度的目標。

Make Time for Friends!

騰出時間和朋友相處!

On days when people spend 6-7 hours with friends or family, they’re 12 times more likely

在人們與朋友或家人相處6-7個小時的日子裡，他們與朋友或家人相處的可能性是12倍。

to report feeling happy rather than stressed.

報告感到快樂而不是壓力。

People who work full-time experience the most happiness on days when they spend 8-9 hours

全職工作的人在花8-9小時的日子裡體驗到的幸福感最多

with friends and family – so make the most of your weekends!

與朋友和家人一起--所以要充分利用你的週末!

Being intentionally grateful is very powerful too.

有心感恩也是非常有力量的。

Well known researcher Brene Brown said “In 12 years of research, I have never interviewed

著名研究者布倫布朗說："在12年的研究中，我從來沒有采訪過。

a single person with the capacity to really experience joy who does not also actively

一個有能力真正體驗到快樂的人，如果他不積極地去體驗快樂，他就不會有這樣的能力。

practice gratitude”.

踐行感恩"。

In one study, people who wrote down things they were grateful for once a week for six

在一項研究中，每週寫下一次感激的事情的人，在6

weeks felt happier and less depressed for up to 6 months; they reported better sleep

在長達6個月的時間裡，他們感到更快樂，更少抑鬱；他們報告說，他們的睡眠品質更好。

quality; and they were more likely to engage in healthy behaviors like exercise.

品質；而且他們更有可能進行健康的行為，如運動。

Here are 5 Ways to instantly boost your happiness:

這裡有5種方法可以瞬間提升你的幸福感。

Spend 5 minutes doing something to brighten the day of someone you love.

用5分鐘的時間去做一件事，讓你愛的人的一天變得明亮。

Email someone and thank them for something they did for you.

給某人發郵件，感謝他們為你做的事情。

Have a meaningful conversation with a good friend.

和好朋友進行一次有意義的談話。

Take 30 seconds to help someone who needs it.

用30秒的時間去幫助需要幫助的人。

Or just savor a memory – close your eyes and relive the happiest moment of your life.

或者只是細細品味一段記憶--閉上眼睛，重溫人生中最幸福的時刻。

Some other tips are to get into a ‘flow state’ by engaging in an activity that’s

其他的一些技巧是通過從事一項活動進入 "流動狀態"。

enjoyable, requires a degree of skill, and is just enough of a challenge that you can

樂趣，需要一定的技巧，並且是足夠的挑戰，你可以

feel ‘in the zone’, and lose all sense of time.

感覺'在區域'，並失去所有的時間感。

People who regularly practice mindfulness meditation have increased activity in the

經常練習心態冥想的人，其活動量會增加。

left prefrontal cortex, the area of the brain responsible for calm and happiness.

左前額葉皮層，大腦中負責平靜和幸福的區域。

And it helps to practice empathy.

而且有助於練習同理心。

Take someone else’s point of view.

從別人的角度出發。

When others feel understood, you have a chance to build intimacy and wellbeing.

當別人感到被理解時，你就有機會建立親密關係和幸福感。

When we compare countries, here are the things that correlate with higher happiness.

當我們比較國家時，以下是與較高幸福感相關的事情。

GDP per capita.

人均國內生產總值。

Freedom to make life choices.

做出人生選擇的自由。

Generosity.

慷慨。

And longevity.

還有長壽。

But the most important factor researchers found is: social support, or having someone

但研究人員發現最重要的因素是：社會支持，或者說有人

to count on in times of trouble.

在困難的時候可以依靠。

Remember that happiness is like a skill you can get better at.

記住，幸福就像一種技能，你可以變得更好。

If you’d like to learn how to build skills for a happier life, head over to visit my

如果你想了解如何培養技能，讓生活更幸福，請到我的網站去看看。

friends at happify.com or download their iPhone or android app.

朋友在happify.com或下載他們的iPhone或Android應用程序。

And if having better memorization skills would make you happy, start by clicking the link

如果擁有更好的記憶能力會讓你很開心，就從點擊鏈接開始吧。

on the screen now and checking out the free training at Memorize Academy.

現在螢幕上，看看記憶學院的免費培訓。

If you thought this video was valuable, please give it a like and leave a comment so other

如果你認為這段視頻很有價值，請給它一個贊，並留下評論，以便其他。

people will know it’s worth watching too.

人們也會知道它值得看。

And for more whiteboard animation videos here on YouTube, click subscribe and remember to

如果想在YouTube上觀看更多的白板動畫視頻，請點擊訂閱並記住

ring the bell, so you’re the first to know when I post new videos.

鈴聲，所以你是第一個知道 當我發佈新的視頻。

Thanks for watching, bye!

謝謝你的觀看，再見!