怎样才能过得开心.docx

1、怎样才能过得开心How To Spend Time In Ways That Make You Happy 发布时间：2012-11-19文章出自：原文链接：点击查看How you spend your time could be the key to unlocking happiness. Research on the subject was analyzed in a paper in ScienceDirect by Jennifer L. Aaker and Melanie Rudd of Stanford Business School and Cassie Mogilner o

2、f . The psychologists identified five principles for good use of time: 1. Spend your time with the right people People who spend time with other people tend to be happier, but equally important is with whom who they spend time. Interaction partners associated with the greatest happiness levels inclu

3、de friends, family, and significant others, whereas bosses and co-workers tend to be associated with the least happiness. Still since people have to spend time at work, they can benefit from developing friendly relationships at the office. 2. Spend your time on the right activities What you do with

4、your time is crucial in determining happiness. Working and commuting seem to make people the most unhappy, while socializing is one of the best activities for increasing happiness levels. Thinking of your time as an investment can be helpful. For example, asking yourself what are the chances that th

5、e value of that temporal expenditure will increase over time? The study adds: When deciding how to spend the next hour, simply asking yourself the question, “Will what I do right now become more valuable over time?” could increase your likelihood to behave in ways that more clearly map onto what wil

6、l really make you happy. Note that this question is slightly different than asking, “What is better for me in the long run?” or, “What will lead to greater long-term happiness?” two questions that often cause a tinge of guilt or moral dilemma. This particular question focuses less on perceived trade

7、-offs between short and long-term happiness, and more on maximizing the value of the present moment. 3. Enjoy the experience without spending the time Thinking about things you enjoy can be almost as effective as actually doing the activity which makes you happy: the part of the brain responsible fo

8、r feeling pleasure, the mesolimbic dopamine system, can be activated when merely thinking about something pleasurable, such as drinking ones favorite brand of beer or driving ones favorite type of sports car. In fact, the brain sometimes enjoys anticipating a reward more than receiving the reward. 4

9、. Expand your time Since time is fixed, it helps to focus on the here and now. Thinking about the present slows down the perceived passage of time, allowing people to feel less rushed and hurried. Similar effects accrue when individuals simply breathe more deeply. Having or perceiving that one has c

10、ontrol over their time has been correlated to higher levels of happiness. Having spare time and perceiving control over how to spend that time (i.e. discretionary time) has been shown to have a strong and consistent effect on life satisfaction and happiness, even controlling for the actual amount of

11、 free time one has. 5. Be aware that happiness changes over time Happiness is affected by a myriad of intertwined factors: culture, time, and perhaps most importantly, age. Younger people, for example, are more likely to associate happiness with excitement, whereas older individuals are more likely

12、to experience happiness as feeling peaceful. The amount of happiness one derives from social interactions changes as well. As people get older, the value of spending time with interesting new acquaintances decreases, while the value of spending time with familiar friends and family increases. 怎样才能过得

13、开心发布时间：2012-11-19文章出自：译言原文链接：点击查看如何利用好时间，心理学家提出了五项原则： 1、跟对的人在一起 跟别人相处会使人开心，但是同样重要的是你跟谁在一起。 跟朋友、家人以及重要的一些人在一起互动会让人最快乐；同时，跟老板、同事一起则最不开心。 然而，人们不得不工作，若在办公室建立良好的关系，他们则受益良多。 2、把时间花在适当的活动上 你在哪些事情上花时间很重要，它决定了你的快乐指数。工作和通勤让人最不开心，而群体生活则是提高幸福指数的好方法。 把时间当成一种投资会大有裨益。比如，问问自己投入的时间以后增值的几率有多大。 研究补充到： 要决定下一个小时怎么过的时候，问

14、问自己这个简单的问题：“我现在要做的事情以后会更有价值么？”这么做会使你更容易走到真正快乐的道路上来。注意这个问题跟以下问题有些许不同：“从长远来看，什么对我更有益”？或者“什么将给我带来更长久的快乐？”这两个问题容易让人有内疚感，或者陷入精神的困境中。这个问题不太关注当下与长远快乐之间的取舍，它更在意放大现在这一刻的价值。 3、想“受那个过程 想想让你开心的事情几乎和实际去做这件事的效果一样好：“大脑中的中脑边缘多巴胺系统负责感受愉悦，人们光想想开心的事情就能刺激它感受到愉悦，比如想想自己最喜欢的啤酒或者开着自己最爱的跑车。实际上，比起接受某种奖励，有时候大脑更享受期待这种奖励的过程。 4、

15、放大你的时间 由于时间是一定的，它使我们更关注“此时此刻”。 想想这种状态“放慢时间，让人们感觉不那么匆忙。多做做深呼吸也有同样的效果。 应该意识到能够掌控时间的人就容易获得更多的快乐。“有业余时间而且能意识到如何掌控那段时间（即：可以自由支配的时间）对生活的满意度和幸福度有强大且持续的影响，它甚至决定了一个人真正拥有的自由时间的长短。 5、当心快乐会随着时间变化而变化 快乐被很多相互交织的因素所影响：文化、时间、也许最重要的就是年龄了。比如说，年轻人经常把快乐和兴奋连在一起，而上了年纪的人则认为快乐是一种平静。 人们从社交中获取的快乐也在变化着。随着人们年龄的增加，花时间跟有趣儿的新朋友在一

16、起就不那么重要，而跟熟悉的家人以及朋友在一起则越来越重要。How to skirt public speaking disaster发布时间：2012-04-26文章出自：财富中文原文链接：点击查看Solicitor General Donald Verrilli picked the wrong day to get the jitters last month. Fighting to keep The Affordable Health Care Act intact in front of the U.S. Supreme Court, he hesitated, he stutter

17、ed, he coughed, he gulped ice water he didnt make a strong impression. The New Yorkers legal writer Jeffrey Toobin summed up the reactions of many observers when he told Politico: I was just shocked. Will Verrillis stumble mean curtains for the Presidents health care plan? Perhaps not, but it didnt

18、help. Its a story thats older than dirt, as they say up inMaine. Just about all of us - even high-powered public figures - get nervous in high-pressure public speaking situations. I once had a client - a bona fide K Street superwoman - who routinely turned into a quivering tower of Jell-Oevery time

19、she had to stand and speak in front of an audience. Were talking about a brilliant executive who ran a large industry association, made a seven-figure income, and traveled from Capitol Hill to Europe and Asia and back to advocate on behalf of her member companies. The first time we worked together t

20、o get her ready for a major keynote speech, we went through our typical process of creating the content for her presentation: brainstorming the raw material, distilling it into a narrative, and designing visuals that would seize her audiences attention and help them remember what she wanted from the

21、m. The process went well. And then it came time for on-camera practice in our studio. I have to tell you something, she said. I get extremely nervous when I have to speak in public. I told her that was normal - it just means youre a human being with a pulse. It happens to everyone. She said No, I me

22、an its a lot worse than that. I told her how impressive she was in every respect, and asked her how she thought she got this way. Thats easy, she said. Fifth grade. Piano recital. When she was 10 years old, she was about to sit her pinafore-clad self down at the keyboard when she saw her mother look

23、ing very tense in the first row. And then, as she lifted her hands to begin playing, she heard her mother let out a small gasp. To this day, shes not sure why that happened - maybe Mom thought her daughter was about to play the wrong piece or maybe she thought she had left the oven on back at the ho

24、use - but whatever the reason, it traumatized my client. And so when it came time for her to give the keynote we had worked on, I flew with her all the way down to the New Orleans Convention Center - and quite literally held her hand in the wings until it was time for her to take the stage. I did th

25、e same thing for every one of her presentations we worked on together after that. On every occasion, she was petrified beforehand, but calmed down and performed well after about the first two minutes. A well-known TV newsman once told me that everyone gets the butterflies. So show them how to fly in

26、 formation. Harness your nervous energy and transform it into positive energy. And no, imagining the audience in their underwear doesnt work. Here are the steps I take to avoid getting weak-kneed: 1. Practice out loud. Repeatedly. Yes, I can hear you saying its impossible to find time in your schedu

27、le to do this, but simple out-loud practice is the best way to calm your nerves. Go into a room and shut the door. Stand and deliver the presentation with passion. If you do this several times, the information will become second nature to you, and you wont suffer from the anxiety that comes with not

28、 being quite sure where youre headed. 2. Have them at hello with a powerful opening. If youve got a great opening that you know will move your audience - a story, a visual, an unexpected prop - it will boost your self-confidence. Also, you dont want to memorize the rest of your presentation - that c

29、an be problematic if you lose your place - but memorizing the opening is important. Again, the feeling of certainty will boost your confidence. 3. Breathe. I make a habit of the following breathing exercise: Inhale to a count of five. Exhale to a count of 10. Do 15 reps of this and it will have a ca

30、lming effect. Going to the gym before your presentation works the same way. 4. Visualize. Do as pro athletes do. Play a little movie in your brain of yourself succeeding at the task youre about to perform. If youre at the foul line in the NBA finals, you would envision the ball going nothing-but-net

31、 before you take the shot. If youre about to be introduced before your speech at a conference, close your eyes for a moment and imagine yourself striding onto the stage with confidence and delivering a performance that makes you and your agenda look good. In a sense, youve already been there once yo

32、u do this, and thus the fear of the unknown is minimized. 5. They like you. They really like you. Remember that, in most situations, the audience wants you to succeed. Its boring and awkward to watch someone dying up there on the stage, so draw strength from the knowledge that the audience is genuinely hoping that youll entertain and inform. And if you happen to spot audienc