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Wellness Habits If you want to be happier…- Talk with a positive person.
- Write down three good things that happened to you each day.
- Laugh – even if you have to force it. The mere action of laughing releases endorphins.
- Get some sun (or a happy light, if it’s a gray day.)
- Move your body (walk, exercise) for 20 minutes or longer.
- Walk a dog or pet an animal.
- Ask for a hug from one person a day.
- Call an old friend or relative.
- Invest 30 minutes a day doing a hobby you enjoy and find relaxing.
- Buy something new (even something small, like a new type of coffee.)
和一個(gè)積極的人交談 寫下你每天發(fā)生的三件好事。 笑 - 即使你必須強(qiáng)迫它。 只是笑的動(dòng)作釋放內(nèi)啡肽。 得到一些陽(yáng)光（或一個(gè)快樂(lè)的光，如果這是一個(gè)灰色的一天。） 移動(dòng)身體（步行，運(yùn)動(dòng)）20分鐘以上。 走狗或?qū)櫸飫?dòng)物。 每天要求一個(gè)人擁抱。 打電話給老朋友或親戚。 每天投資30分鐘，做一個(gè)喜愛(ài)的樂(lè)趣，放松身心。 買一些新的東西（甚至是一些小東西，像一種新型的咖啡） If you want to manage stress more effectively…- Breathe deeply for at least two minutes. Focus on your breaths.
- Stretch different body parts for ten minutes.
- Listen to something calming and distracting (news, music) unrelated to whatever is stressing you out.
- Cuddle (with a lover, friend or even a pet – physical touch is comforting.)
- Detach from the source of stress (excuse yourself from a meeting, take a break from a project, remove yourself from an argument) for a five-minute break.
- Sniff lavender or geranium essential oil (both lower blood pressure.)
- Sit in the sun (outside) for five minutes.
- Paint a picture.
- Talk to a friend for ten minutes, even if just to hear about his or her life.
- Spend ten minutes grooming (nails, bath, hair.)
- Take a nap.
- Chew a piece of gum.
如果你想更有效地管理壓力... 深呼吸至少兩分鐘。 專注于你的呼吸。 拉伸不同的身體部位十分鐘。 聽一些平靜和分散注意力（消息，音樂(lè)）的東西與任何強(qiáng)調(diào)你的東西無(wú)關(guān)。 擁抱（與情人，朋友甚至寵物 - 身體感覺(jué)都很安慰） 離開壓力的來(lái)源（從會(huì)議中脫穎而出，從項(xiàng)目中脫穎而出），休息五分鐘。 薰衣草薰衣草或天竺葵精油（均低血壓） 坐在陽(yáng)光下（外面）五分鐘。 畫一幅畫。 與朋友交談十分鐘，即使只是聽到他或她的生活。 花十分鐘修飾（指甲，浴，頭發(fā)） 小睡一下。 咀嚼一塊口香糖 If you want to be more confident…- List three things you genuinely like about yourself. Read those three things out loud. Do this daily.
- Stand up straight. Let your hands hang naturally at your sides.
- Dress in clothes that flatter you.
- Outline your thoughts/words before you enter an intimidating situation. Being prepared will help you feel more confident. Bring cheat notes if acceptable.
- Refuse to fidget. Instead, go to a private place (car, restroom) where you can stretch and get out the jitters. Then focus on relaxing.
- Pay attention to the other person instead of your own insecurity.
- Repeat a mantra in your head.
- Take a small risk daily. Find something that makes you a little nervous, like talking to strangers, and strive to do it one time every day to build your confidence.
- Ask for compliments from a trusted friend or relative.
列出你真正喜歡的三件事情。 大聲讀這三件事。 每天做這個(gè) 站直。 讓雙手自然地懸掛在你身邊。 穿著穿著你的衣服。 在進(jìn)入恐嚇狀態(tài)之前，勾勒出你的想法/話語(yǔ)。 準(zhǔn)備將幫助您更有信心。 攜帶作弊筆記，如果可以接受。 拒絕愚弄 而是去一個(gè)私人的地方（汽車，洗手間），在那里你可以伸展和擺脫困擾。 然后專注于放松。 注意對(duì)方而不是你自己的不安全感。 在你頭上重復(fù)一個(gè)咒語(yǔ)。 每天小風(fēng)險(xiǎn)。 找到一些讓你有點(diǎn)緊張的東西，就像和陌生人聊天一樣，每天努力建立一個(gè)信心。 要求信任的朋友或親戚的贊美。 If you want to become more spiritually minded…- Devote 15 minutes a day to reading a spiritual text (Bible, spiritual book, spiritual workbook.)
- Walk in the woods.
- Perform one thoughtful act of kindness for a stranger.
- Give up one physical pleasure or material possession.
- Join a group of like-minded individuals from whom you can learn and be inspired.
- Look up at the stars.
- Enjoy a sunset or sunrise.
- Write out how a person you encountered that day could enrich your life journey.
每天奉獻(xiàn)15分鐘閱讀精神文本（圣經(jīng)，精神書，精神工作簿）。 走在樹林里 為陌生人做一個(gè)周到的善意行為。 放棄一種身體樂(lè)趣或物質(zhì)擁有。 加入一群志同道合的個(gè)人，您可以從中學(xué)習(xí)并獲得啟發(fā)。 仰望星星。 享受日落或日出。 寫出你當(dāng)天遇到的一個(gè)人如何豐富你的人生旅程。 If you want to be more mindful…- Take up meditation. Start with 15 minutes a day. Find a quiet place, set a timer, close your eyes and focus on your breaths.
- Pay attention to the details of now. What color is that butterfly? How does that salad taste? How many shades of green can you see right now?
- Consciously let go of worry or regret. Tell yourself “Future Me will take care of that” or “The past is the past.”
- Focus acutely on an immediate sensation, like how great it feels to be tucked into your comfy bed, or how invigorating that brisk wind is.
- Invest emotionally in a current interaction. How does your friend feel about her problem? What emotions are you feeling right now? What can you do comfort/inspire/rejoice with the person you are with right now?
接受冥想 每天開始15分鐘。 找一個(gè)安靜的地方，設(shè)置一個(gè)計(jì)時(shí)器，閉上眼睛，專注于你的呼吸。注意現(xiàn)在的細(xì)節(jié)。 那蝴蝶是什么顏色的？ 那沙拉的味道好嗎？ 你現(xiàn)在可以看到幾個(gè)綠色的陰影？意識(shí)到放松了擔(dān)心或后悔。 告訴自己“未來(lái)我會(huì)照顧”或“過(guò)去是過(guò)去”。緊緊地注視著立即的感覺(jué)，就像把它藏在你舒適的床上感覺(jué)好多了，還是如何振奮人心的風(fēng)。在當(dāng)前的互動(dòng)中投入情感。 你的朋友對(duì)她的問(wèn)題感到如何？ 你現(xiàn)在感覺(jué)到什么情緒？ 你現(xiàn)在有什么可以安慰/啟發(fā)/歡樂(lè)與你在一起的人？Social Goals Good Habits List
If you want to make a new friend… Make a conscious effort to smile. Make eye contact with someone new. Introduce yourself to someone new. Ask open-ended questions about this new person’s preferences. Talk about common ground issues. Find a way to laugh together. Tell a joke, make a self-deprecating statement or engage in an activity that makes you both laugh. Laughter is bonding. 如果你想做一個(gè)新朋友... 有意識(shí)地微笑。 與新人接觸。 向某人介紹一個(gè)新的。 詢問(wèn)關(guān)于這個(gè)新人喜好的開放式問(wèn)題。 談?wù)摴餐c(diǎn)問(wèn)題。 找一個(gè)笑一起的方法。 告訴一個(gè)笑話，做一個(gè)自嘲的陳述或從事一個(gè)讓你們都笑的活動(dòng)。 笑聲是粘合的。 If you want to fall asleep quickly…- Do not drink alcohol; instead drink a cup of herbal tea in that hour before bed.
- Exercise, but not within two hours of bedtime.
- Go to sleep at the same time each night.
- Wake up at the same time every morning (including weekends and holidays.)
- Dim the lights in that half hour before bed.
- Take three to five milligrams of melatonin a half hour before bed.
- Do not drink caffeine after 2:00 p.m.
- Deliberately visualize something pleasant and calming as you relax in bed.
- Snuggle (with a person or pet) – the rhythmic breathing of another living being will help you relax.
- Tense up all of your muscles, and then relax them, repeatedly, until you feel completely relaxed.
不喝酒 而是在睡前一小時(shí)喝一杯涼茶。 運(yùn)動(dòng)，但不能在睡前兩小時(shí)內(nèi)。 每天晚上同時(shí)睡覺(jué)。 每天早上同時(shí)醒來(lái)（包括周末假期） 睡覺(jué)前半小時(shí)點(diǎn)燈。 睡前半小時(shí)服用三至五毫克褪黑激素。 下午2時(shí)以后不要喝咖啡因 在床上放松的時(shí)候，可以刻意地看到令人愉快和平靜的東西。 偎依（與人或?qū)櫸铮?- 另一個(gè)生命的節(jié)奏呼吸將幫助你放松。 緊張所有的肌肉，然后一再放松，直到你感到完全放松。 If you want to be more productive at work…- Schedule out your day, setting mini goals and milestones throughout the day. Then race against your self-set goals for accomplishing tasks.
- Take a break every hour. Stand up, stretch, use the restroom or get a drink.
- Schedule your toughest task for your most productive time slot (whenever you typically feel your best) of the day.
- Arrive at work fifteen minutes before you are expected each morning.
- Sequester yourself for 45 minutes each day where you can crank uninterrupted on tasks. Consider booking a conference room or putting on noise cancelling earphones and posting a “do not disturb” sign during this time each day.
- Turn off your email for an hour per day.
- Disconnect from social media for chunks of the day.
安排您的一天，在一天內(nèi)設(shè)定迷你目標(biāo)和里程碑。 然后爭(zhēng)取你自己設(shè)定的目標(biāo)來(lái)完成任務(wù)。 每小時(shí)休息一下 站立，伸展，使用洗手間或喝一杯。 安排您最艱巨的任務(wù)，為您最有成效的時(shí)段（每當(dāng)您通常感覺(jué)到最好的時(shí)間）一天。 在您預(yù)計(jì)每天早上十五分鐘前到達(dá)工作。 每天自己洗滌45分鐘，您可以不間斷地進(jìn)行任務(wù)。 考慮預(yù)約會(huì)議室或戴上降噪耳機(jī)，并在此期間每天發(fā)布“不要打擾”的信號(hào)。 每天關(guān)閉一小時(shí)電子郵件。 從一天中的大塊中斷開社交媒體。 If you want to learn new material…- Read out loud.
- Record yourself reading key points (you need to memorize) out loud. Replay the recording as you rest in bed, right before falling asleep.
- Underline or highlight important information.
- Chew mint gum while you study.
- Pinch yourself or hold a bag of ice cubes while memorizing difficult formulas. The physical sensations will stimulate adrenaline production, locking the formula into your memory.
- Create a poem or song to memorize tough material.
- Use pictures (images, drawings, colors) to link definitions to new vocabulary words. For example, draw a picture that symbolizes a definition.
大聲地念出來(lái)。 記錄自己閱讀關(guān)鍵點(diǎn)（你需要記?。┐舐暋?在睡覺(jué)前睡覺(jué)時(shí)重播錄音。 下劃線或突出重要信息。 在學(xué)習(xí)的時(shí)候咀嚼薄荷膠。 捏住自己或拿著一袋冰塊，同時(shí)記住困難的配方。 物理感覺(jué)會(huì)刺激腎上腺素生成，將配方鎖定到你的記憶中。 創(chuàng)造一首詩(shī)或歌來(lái)記住堅(jiān)韌的材料。 使用圖片（圖像，圖紙，顏色）將定義鏈接到新的詞匯單詞。 例如，繪制一個(gè)符號(hào)定義的圖片。 If you want to write a book/poetry collection/screenplay…- Write 500 words before you go to work every morning.
- Check in with a writing buddy after you finish your morning writing (send your work for critique or just check in as accountability.)
- Read 15 minutes before bed each night (something in your genre.)
- Devote half of your lunch break to editing your work.
If you want to explore your artistic side…- Spend ten minutes a day reviewing artistic work that inspires you.
- Keep a journal with you. Make notes of colors, images and textures that catch your eye.
- Use your camera (phone.) Snap pictures of anything you come across during the day that inspires you.
- De-stress each night by working on your most recent art project for a chunk of time before bed.
- Rummage through your art supply box each day.
- Play or listen to music.
- Watch a YouTube video about your field of art.
每天花十分鐘時(shí)間審查激發(fā)你的藝術(shù)作品。 和你保持一個(gè)雜志。 記下你的眼睛的顏色，圖像和紋理。 使用您的相機(jī)（手機(jī)。）拍攝您在白天遇到的任何事情，激勵(lì)您。 每天晚上通過(guò)在你最近的藝術(shù)項(xiàng)目中進(jìn)行一段時(shí)間的睡眠，減輕壓力。 每天通過(guò)您的藝術(shù)品供應(yīng)盒翻滾。 播放或聽音樂(lè)。 觀看關(guān)于您的藝術(shù)領(lǐng)域的YouTube視頻 If you want to quit a bad habit…- Contract with yourself to try something else for ten minutes before giving in to the bad habit.
- Identify emotions, places, or experiences that trigger you to do the bad habit. Respond to each trigger with a new habit. For example, if you used to bite your nails while driving, wear gloves while driving. If you used to pluck your eyebrows when nervous, pick up a pencil and draw each time you feel nervous.
- Set up “coping kits” that you can use on the spot. Promise yourself you’ll use your coping kit instead of doing the bad habit.
- Set up immediate reward and punishment programs. For example, charge yourself a quarter every time your swear (swear jar.)
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