Spend 30-60 minutes in the morning or evening with reading, listening to or watching material that uplifts you, that helps you to understand yourself and the world or that helps you to live a better life. Then, if possible, take one small action on what you have learned。每天早晚花上30-60分钟时间读、听或看一些能提高自己的东西，这能帮助你更好的理解自己和这个世界，帮助你过上更好的生活。之后要尽可能学以致用，哪怕是很小的部分。

　　2. Find the truth and exception when an inner critic or outer critic attacks。

　　当自我否定和外部批评来袭时，找到事实和例外

　　Your own inner critic may not always say nice things about you to you. People around you may attack you or try to bring you down to serve one of their own needs. If you or someone else does this, ask yourself: what is the exception to this though?你内心对于自己的评价可能并不总是好的。你周围的人也会出于自身的某种需要而攻击你或试图将你打倒。如果你或者别人这样做了，问问自己：是不是有什么例外?

　　3. Set a low bar for happiness。为幸福设置较低的门槛

　　Wake up in the morning. Relax for a minute. Tell yourself: “Today I will set a low bar for happiness”。早晨醒来之后，先放松一下，然后告诉自己：“今天我将为幸福设置一个较低的门槛。”

　　The small things or what may be something one takes for granted becomes something I now often pause for a moment or two to take in and appreciate. This approach to the day makes life lighter, more joyful and it becomes easier to keep the motivation up。我常常为生活中一些人觉得理所当然的东西停留片刻，并驻足欣赏。这会使生活更加轻松愉快，更容易保持激情。

　　4. Unstress tonight。今晚无压力

　　Take a long bath and read something to escape. Or work out. Or talk to someone about something that is on your mind and let it all out. Set aside 30 minutes or more and be kind to your body and mind by letting the tensions and stress out。泡一个舒服的热水澡，读一些暂时能让自己逃避现实的东西，或者让自己筋疲力尽。找个朋友聊聊天，将一直憋在心中的烦恼全部释放出去。预留出30分钟或更多的时间，善待自己的身体和心灵，让紧张和压力远离自己。

　　5. Mediocre day?平淡的一天?

　　Take one small step forward towards something positive. If your day feels mediocre or just sort of depressing then take one small step towards something positive to breathe new hope and optimism into your day and week。向积极的方向迈出一小步。如果你感觉到生活平淡或实在有些压抑，就向积极的东西迈进，为人生注入新的希望和乐观精神。

　　6. If you stumble, be your own best friend。

　　如果你遇到了挫折，做自己最好的朋友

　　Don’t beat yourself up, that will erode your self-esteem. Be a kind and supportive friend to yourself instead. Ask yourself: How would my friend/parent support me and help me in this situation? And then do things and talk to yourself like he or she would。不要自暴自弃，这会损伤你的自信。相反，这时候要自己为自己打气。问问你自己：在这种情况下，我的朋友或父母会怎么支持我和帮助我?像他们对你那样对待你自己。

　　7. Take a laugh-break. 笑一笑，放松下

　　Take 20-30 minutes in the middle of your day or if that is not possible then use your morning or evening. Use your cell phone, portable

　　media player, computer or TV and watch an episode of a sitcom, read a funny book or comic or listen to a podcast you know makes you laugh。

　　每天中午抽出20 - 30分钟(如果没时间，早晚也可以)用手机、便携式媒体播放器、电脑或电视看一集情景喜剧、读一本有趣的书或者漫画，或收听一个能让自己开怀大笑的播客。

　　8. Remember, the future is still in your hands.

　　记住，未来仍掌握在自己手中

　　And it is never too late to change. Don’t get stuck in thought loops that just go round and round about what you could have done or what went wrong. 改变永远都不会晚。不要总想着那些本来能做成功或已无可挽回的事情。

　　9. Simply remind yourself of why is smart to be kind to yourself。

　　提醒自己：善待自己是明智的行为

　　By knowing the reasons why it is smart to be kinder to yourself it, in my experience, becomes easier and easier to be kind to yourself and to take the time for it every day。知道为什么善待自己是明智的，在我看来，会让你觉得善待自己是很容易的事情，并逐渐形成习惯。