Some people just seem happier than others, and those of us searching for contentment are often at a loss to understand what makes that guy whistle while he works while we dread¹ Mondays and find ourselves surrounded by half-empty glasses.

一些人只是看起来比其它人更高兴，我们寻求满足经常处于失落状态去理解什么使家伙吹口哨当他工作的时候然而我们的星期一是失落的无精打采的并发现我们被半杯水围绕着。

Myth 1 : You’re either born happy or not — it’s not something you can change.

秘密 1 ：天生快乐或不快乐----无法改变。

Actually, only about 50% of your mood "set point" (our natural emotional baseline in the absence of stimuli) can be traced to genetics and research shows there are plenty of ways to train our brains to be more positive. (Yes, this means you’ll have to stop blaming mom and dad for your crankiness!) Study after study has shown that regardless of a person’s starting disposition², there are simple behaviors that will increase happiness and overall feelings of well-being³.

实际上，你的情绪只有50%“恰到好处”（我们自然的情绪基线在激素的表面上）能被追踪到基因，调查表明有许多方式能训练我们的大脑更加积极。（是的，这意味着你会停止责备你的父母）研究后的研究表明，不管一个人开始的性格怎样，有简单的行为会增加幸福，总体是人类的感觉。

Get Happier Now: The next time you're grabbing coffee, pay for person behind you. The feel-good mood bump will be worth every penny!

现在变得更快乐：下次你喝咖啡，把你身后的人的钱也付了。感觉好的情绪值每一便士。

Myth 2 : You can control how you act, but you can't control how you feel.

秘密 2 ：你可以掌控你的行为，但无法掌控你的感受。

Just as feelings can influence actions, it turns out actions can also influence feelings. Humans may be complex socio-emotional beings, but in some ways, we’re a fairly predictable set of interconnected systems — and that extends to the relationship between our physical actions and our emotions. You know how people suggest you “keep your chin up” or “grin and bear it?” It may sound crazy, but these simple physical actions (i.e., mimicking⁴ a more positive affect than you feel) can induce a correlating emotional response.

就像感觉会影响行为，原来行为也会影响感觉。人们是复杂的社会感情体，但是在某种程度上，我们相当的预言互相联系的体制-扩展为物理行为和情感的关系。“你知道人们怎样建议你保持你的下巴上台”或“笑还是忍着"听起来可能很疯狂，但是这些简单的物理行为(例如，产生比你感觉的更积极的影响）会引发联系的情感反应。

Get Happier Now: You guessed it: Smile! You can even set calendar alerts as reminders⁵ to do so regularly and consistently. While it's not an instant cure-all, it will reduce your body's stress response and make you feel better (even if you're gritting⁶ your teeth behind that grin).

现在变得更快乐：你猜：笑！你甚至可以用日历来提醒你有规律的持续的做。尽管并不会立刻治愈，会减少你身体的压力反应使你感觉更好（即使拧笑后你在磨你的牙齿）。

Myth 3 : People who are generally happy just have pretty good, stress-free lives.

秘密 3 ：拥有无忧无虑，毫无压力的生活。

Their unhappy counterparts adjusted slower and were more likely to experience greater emotional ups and downs over time. In other words, people who were experiencing the same stressors (these results stood even when controlling for other factors such as gender⁷ and age) responded to them differently, with happier people experiencing less severe emotional swings and greater adaptability⁸.

她们的不高兴的部分调整的更慢，更有可能体验更大的情绪的起伏。换句话说，人们体验同样压力的（这些结果存在着当控制其它的因素例如性别和年龄）给予他们不同的反应，越高兴的人体验更少严重的情绪变化和更大的适应性。

Get Happier Now: Write down a recent change in your life (good or bad) and then follow it with three good things that have come out of that change. For example: "My car is in the shop and I have to dip into my savings⁹ for the repairs. But, being car-less means I get to carpool with my coworkers who I've been meaning to get to know."

现在变得更快乐：写下你生活中近来的改变（好的或坏的）然后改变之后会有三件好事。例如：我的车在修车行，我需要用我的储蓄修理它。但是，无车意味着，我和我要了解的同事在一个平台上。

Myth 4 : Having a positive attitude means never getting upset or frustrated¹⁰ about anything.

秘密 4 ：拥有积极的生活态度，就不会对事情害怕或沮丧。

Being happier isn’t about acting¹¹ like a robot, but about accepting that sometimes bad stuff happens, dealing¹² with it, and choosing to shake it off and focus on something positive to keep moving forward.

更高兴并不是像一个机器人一样，但是有时要接受坏事的发生，处理它，选择甩掉它关注于积极的事情继续前进。

Get Happier Now: Designate a “worry time” for yourself each day — no more than five minutes — during which you will allow yourself to indulge in all the negative thinking you want. Set a ritual to conclude your worry time — something designed to refocus on the good, such as performing a small act of kindness for someone, writing down a point of gratitude¹³, or making a note of something in the recent past that’s made you feel relieved, happy, etc.

现在变得更快乐：每天为你自己标明“担忧时间”---不超过五分钟----期间你允许你自己陷入消极的思考。做计划来总结你的担忧时间----某事被重新聚焦于好的，例如对某人执行一次小小的善意行为，写下感激点，做个便条过去使你感到放松的高兴的事情。

Myth 5 : Being unhappy makes you work harder.

秘密 5 ：不好的情绪会使你的工作更艰难。

Though the idea that being content makes us complacent¹⁴ is pervasive¹⁵, the opposite is in fact true: Happier people are actually more productive than their less happy counterparts. Why? Because it isn't success that makes us happy, but happiness that makes us successful.

虽然满意的想法使我们自满是说服性的，反面实际上是真的：越高兴的人比不高兴的人效率越高，但是幸福使我们成功。

Get Happier Now: Schedule a five-minute “Happy Break” in the middle of your workday every day for a week. Use that time to savor¹⁶ a treat you love (I suggest a square of really good dark chocolate), listen to your favorite song, text a loved one, or otherwise do something that you know will lift your mood. Don't be surprised if you discover you got more done at the end of the week!

现在变得更快乐：一周计划一个五分钟的高兴的时刻休息在你每天的工作日的中间。花时间品味你喜欢的美食（我建议一块纯黑色的巧克力），听你最喜欢的歌，下载一首你喜欢的，或做一些能提起你心情的事。在周末不要惊讶于你获得了更多。