Every night before you go to bed write down three things good that happened to you that day. That's pretty much all it takes to get a happiness boost over time. Wanna make yourself and someone else extremely happy? Try a gratitude visit. Write someone a letter thanking them and telling them how much what they have done for you means. Visit them and read it in person. It's a proven happiness.

　　每晚临睡前写下三件你觉得美好的事情。光做到这点就能让你溢满幸福。想让你和其他人被幸福包围吗？试试“感恩之旅”吧。写一封感谢信给曾经帮助过你的人，让他们知道他们的帮助对你来说有多么重大的意义，并且在他们面前亲自把信读出来。这是在实践中收获的幸福。

　　2. Do what you are good at as often as you can经常做你擅长的事

　　"Signature strengths" are the things you are uniquely good at and using them brings us joy. Exercising signature strengths is why starving artists are happier with their jobs.

　　“个人特长”是你十分擅长的技能，而且经常能带给其他人快乐。这就是为什么艺术家们能在穷困潦倒时依然热爱他们的事业。

　　Think about the best possible version of yourself and move toward that. Signature strengths are the secret to experiencing more "flow" at work and in life. Learn to be an expert here.

　　想想自己最大的优势而且不断巩固提高它。个人特长是在工作和生活中能不断让你提升的秘诀。争取成为此方面的专家。

　　3. Spend as much time as possible with people you like与你在乎的人多相处

　　The happiest people are social with strong relationships. Not spending more time with people we love is something we regret the most. Share the best events of your day with loved ones and ask them to do the same. It works.But I'm an introvert, you say? A little bit of extraversion here would do you good. Happiness is more contagious than unhappiness so with amount of exposure to others well-being scales.

　　幸福感最强的人有很好的人际关系。我们总是后悔没能花足够的时间和自己在乎的人相处。与你爱的人分享一天中最有意义的事，让他们也尝试下这些事情。这非常有用。但是你觉得自己很内向？放开一点其实会更好。快乐比悲伤蔓延的更快，所以开朗些吧，你会发现身边的人都洋溢着笑容。

　　4. Give付出

　　Giving makes us happier than receiving. In fact, it can create a feedback loop of happiness in your life. Helping others reach their goals brings joy. Doing nice things for others today can literally make you happier for the rest of the week.

　　付出比收获更能让我们有满足感。帮助他人实现梦想能让我们有成就感。帮助别人只是一会的事，但心中的愉悦可以持续很长一段时间。

　　5.Savor感悟

　　Take time to really enjoy the good things. What are the best ways to savor?Positive mental time travel: Happy memories or looking forward to something.Being present: Not letting your mind wander and being absorbed in the moment.

　　抽出时间享受美好。最好的感悟方式是什么呢？精神旅行：回忆快乐的过往或期待未来。活在当下：不要想不实际的事，专心考虑现在的情况。

　　6. Strive奋斗

　　Set ambitious goals and strive.Sitting on the couch watching TV does not make you happy. You are happier when you are busy and are probably have more fun at work than at home. Thinking and working can beat sad feelings. Mastering skills is stressful in the short term and happiness-boosting in the long term.

　　定下目标努力并为之努力奋斗。在沙发上看电视不能让你高兴起来，忙碌时反而觉得更充实，工作时也可能比在家更有乐趣。其实工作和思考都能消灭坏情绪。掌握技能在短时间会让你有压力但是从长远角度会让你跟有成就感。

　　7. Be optimistic, even to the border of delusion.不管何时都要乐观面对。

　　Optimism is key. Yes, pessimism softens the blow of bad news but it isn't worth it. Optimism increases resilience.People with positive illusions about their relationship are more satisfied, score higher on love and trust and have fewer problems.Happy people believe their partner is a little more awesome than they really are. Someone you think is great who also thinks you're great -- it's one of the primary things you should look for in a marriage partner.

　　乐观的心态很重要。悲观心态的确会减少坏消息带来的冲击但你不需要这样做。乐观会让你更坚强。人们如果觉得自己很会处理人际关系，那么他们会更知足、更懂得照顾人、也更少出状况。乐观的人们实践着“情人眼里出西施”，他们眼中的伴侣总是美似天仙，帅似潘安。不过在你寻找伴侣时，互相欣赏是最基本的原则。

　　8. Fundamentals are fundamental基本方法还是有效的

　　Cranky? Before you blame the world, eat something. Take a nap -- it can purge negative emotions. Sleep is vital because your mood in the morning affects your mood all day.

　　脾气火爆？在你抱怨社会前，先压压火。你可以小睡一会，你会发现负面情绪都被“睡”掉了。

　　9. Frequency beats intensity发现“小确幸”

　　Lots of little good things is the path to happiness.Stop thinking about big events that might make you thrilled -- it's the little things of everyday life that make lasting improvements to our happiness. You're not going to win the lottery and it wouldn't have the impact you think it would.

　　很多小事中包含幸福。不要去想那些让你兴奋难寐的大事件——真正打开幸福之门的都是日常生活中的小事。你不会那么幸运的中彩票，就算你真是那个幸运儿，生活也不会因此改变太多。