哪些小事情只要做了就会让你变得更加开心？
What’s something small you started doing that makes you drastically happier?
译文简介
跑步。
正文翻译
What’s something small you started doing that makes you drastically happier?
哪些小事情只要做了就会让你变得更加开心？
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Going for walks. "drastically happier" is probably an overstatement, but it has helped.
去散步。用“幸福感爆棚”去形容可能有点夸大了，但这确实有帮助。
There's a young man in my neighborhood who walks a mile to beans and brews for a coffee and then walks a mile back home every day, rain or shine. I noticed him every day for 6 months, then met him one day, grabbing a coffee, and asked him about his walks. He told me he is in recovery, and his mentor told him it will help and that he does this same walk twice per day. It's been 3 years now, and every time I see him, I am so impressed with his strength, determination, and willpower. He is an inspiration.
我的社区里有个年轻人，不论晴天还是刮风下雨，每天都会走一英里的路到咖啡店去买一杯咖啡，然后再走一英里回来。我六个月以来每天都能看见他。然后我有一天叫住了他，他手里还拿着杯咖啡，我问他散步是怎么回事。他跟我说他还在康复期，他的导师告诉他散步是有帮助的，所以他每天都会这样走两次。现在已经过了三年，每次我见到他的时候，我都折服于他的强大、决心和意志力。他激励了我。
I hope people read this comment and digest it. Walking I'm pretty sure saved my life. It does help at least some of us.
我希望人们都能读到这篇评论，然后好好想一想。我很确定散步真的救了我的命。至少肯定能帮助我们中的一部分人。
My husband got sober in Nov 2020. He credits his daily routine of waking and going to the local coffee shop, then taking our two dogs on long walks on the beach as a huge part of his recovery.
我老公是在2020年的11月份戒的酒。他认为自己能恢复成功，最大的功臣就是每天起床之后都去一趟当地的咖啡店，然后带着我们家的两条狗去沙滩上走一段远路。
It just helps you to get outside of your head and relax. I go for walks for the physical benefits and quickly remember the mental health benefits.
散步能帮你把东西从脑子里倒出去，好好放松。我散步本来是为了对身体的好处，很快我就记住了它对心理健康的好处。
Absolutely! It's underrated to be honest. I love that I have a dog because even when I "don't feel going outside", he gives me a reason to.
完全没错！说实话散步的作用被低估了。幸亏我养了条狗，因为就算我觉得“我今天不想出门”，它也给了我一个出门的理由。
This is what I loved about having a husky, I HAD to go out in the winter time not only because they have so much energy to burn, but also because...husky. And since it was winter no one else was ever out in the parks so I could let her off her leash and she'd run and play in the snow for hours sometimes. She made me fall in love with winter.
所以我喜欢养哈士奇，我冬天也必须出门，不只是因为哈士奇身上有太多的能量要释放掉，还因为……哈士奇。并且因为是冬天，停车场里根本没有人，所以我可以放开它的链子，让它自由自在地在雪地里玩几个小时。它让我爱上了冬天。
Did pretty much the exact same thing while going through recovery and it was honestly hugely helpful. Having time to reflect and breathe through a busy mind is insanely important, but taking time out to just go and meditate or reflect in a static environment is insanely hard for some folk. (ADHD homies might feel this?) — But yeah, having something you have to do, even if it’s just forcing yourself to go grab a coffee, or some kind of dedicated “monotonous” task sparks the conversation with yourself that you might have otherwise missed while trying and failing on the bedroom floor.
我在心理康复的时候也做过完全一样的事情，说实话真的非常有帮助。给自己忙碌的心灵找点时间思考、呼吸，这简直不能再重要了，但是对于某些人而言，花点时间出去走走，进行冥想，或者在安静的环境中思考，这确实是一件很困难的事（ADHD的朋友们懂这种感觉吧？）——但确实，有一件你必须要做的事，哪怕只是逼你自己去买一杯咖啡，或者一些专心致志的“单调”的任务，也会激发你和自己的对话，让你不至于在卧室的地板上徒劳地尝试，然后失败。
For sure, having a routine, something to look forward to, or, like you said, sometimes forced, it's still a powerful distraction. Walking is so simple but sometimes so hard, I swear, every time I see that young man, I want to go tell him how amazing he is.
当然，有一件规律性的事情，一些值得期待的事情，或者正如你所说的，一些被迫要做的事情，确实能很好地转移你的注意力。散步真的是非常简单的一件事，但是有时却又如此困难，我发誓，每次我看见那位年轻人，我都想要过去对他说他有多么出色。
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There’s a lot of criticism about the “go for a walk” advice, but it literally fuckin works. Doesn’t work miracles, sure, but when you have bad mental health it’s invaluable for helping clear your head.
有很多人会批评“出门散步”的建议，但这他妈就是管用。当然它不会创造奇迹，但是当你的心理健康状态很差的时候，散步就是能够帮你清空头脑的无价之宝。
Yeah I've gotten weirdly sort of addicted. Get antsy when the weather's shit and I can't walk
没错我变得有点上瘾了。天气很差没法散步的时候，我就会非常焦虑。
Yeah imo exercise (along with diet, things like meditation, etc) are actually imperative to positive mental health and wildly effective, and people who scoff at the suggestion have a weird complex around their suffering
没错，在我看来，锻炼（包括膳食，以及冥想之类的事情）都是为了让心理健康变得积极而必须要去做的事情，并且真的非常有效，那些对这种建议嗤之以鼻的人，通常对于自己受到的痛苦也抱有一种复杂的感情。
i’ve come to realize everytime i’m feeling particularly irritable or annoyed for seemingly no reason, i take a walk and feel significantly better afterwards
我终于开始意识到，每次我觉得特别容易愤怒，或者好像没有任何理由地生气的时候，我就会出门走一走，此后我就会觉得好得不得了。
Just came back from a walk. Was so pumped that I did every chore in my house back to back. Never underestimate the benefits of exercise.
刚散步回来。身心得到了极大的鼓舞，我一件接着一件把家里的所有家务都做完了。永远不要低估锻炼身体带来的好处。
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Nothing in my life makes me more annoyed than the fact that going on walks improves my mental health.
这辈子没有任何事情能比“出门散步会改善我的心理健康”更让我感到闹心。
Oh my god yes. I hate exercise, but it does help. Ugh.
我的天哪太对了。我痛恨锻炼，但锻炼就是有用。唉。
I've been doing the 30/30 challenge (30 minutes of exercise everyday for 30 days).
我一直在做30/30挑战（每天30分钟锻炼，坚持30天。）
确实非常不错，哪怕是在车库蹬一蹬小车，或者出门走走。我对未来的看法好了很多，并且我的健康也得到了改善（运动软件是这么说的。）
Yesterday I was super anxious and irritable so I forced myself on a walk in frigid temps… 15 minutes (which was all I could do in those temps) and I felt like a new person
昨天我感觉特别焦虑，特别易怒，所以我逼着我自己在大冷天出门散步去了……虽然只有15分钟（这种气温下我也只能走这么久），但我感觉自己脱胎换骨。
Honestly not an overstatement in my experience. I am doing so much better in motivation and overall wellbeing since I started walking every morning.
说实话，从我的个人经历来看这真的不算是什么夸大宣传。自从每天早上都出门散步之后，我无论是动机还是总体的幸福感都比以前好了太多。
Stopped commenting on political articles online. Too many pointless arguments really ruin the day.
不再去时政文章网站上发评论。天天跟人吵毫无意义的架真的会把一天都毁掉。
slowing down at work. I dont need to respond to every email right away, or make sure everything is up to date constantly. Some things can just wait.
工作的时候让自己慢下来。我不需要立刻回复每一封邮件，或者确定所有事务都已经更新完毕。有些事情放一放真没事。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Agreed. I used to think "work your wage" was a petty response and an excuse to be lazy, but I realized that it's so true. I've always been one of those to jump in and help, stress about things not getting done, etc so every employer ends up treating me like management without the title or salary. Which... why? Why should I stress and pick up everyone else's slack if I'm not getting paid to do so? Now I stay in my lane and still handle my work timely but don't stress about doing everything right away.
同意，我之前还觉得“拿多少钱干多少活”只是懒惰的借口，但现在我发现这句话太对了。我一直都想要扮演那种从天而降帮助他人的角色，所以没做成的事情总会让我压力很大，于是每个老板都会把我当成打白工的管理层，这……凭什么呢？我又没拿这份钱，我凭什么要给自己压力，天天去擦其他人的屁股？现在我只会留在自己的本职岗位上，准时完成自己的工作，但是我再也不会为了立刻完成所有事情而感到压力了。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
I started out the same as you as well. Another negative thing that comes out of that rush mentality is that eventually becomes the expectation. People will always expect you to get things done asap. This just causes them to give you more work. Still, no extra pay and often no recognition. Just more work and stress with the expectation that you work at a super fast pace now.
我的起点也和你一样。这种自我催促的心理状态还有另外一个负面影响，那就是最终这会成为其他人对你的期待。人们会永远期望你能把事情马上做完。这会导致他们给你更多的工作去做。而且仍旧没有额外工资，也通常得不到认可。只有更多的工作，压力，以及他人对你能一直超速工作的期待。
Bingo. This. Good call. Plus, I am privileged to work from home and so I always feel like I gotta jump on an instant message right away so people know that I’m actively working and can acknowledge them.
太对了。说得好。还有，我很幸运可以居家办公，因此我总觉得我应该立刻回复那些即时通信软件的消息，这样人们就会知道我是真的在工作，能够回复他们。
但其实慢慢来才是正确的方式。
I hate that this is always the expectation when working from home. Like I always have to show that I'm active or instantly available so people don't think I'm sleeping etc. Meanwhile, in the actual office, people 'office visit' others all the time for 30+ minutes, myself included. So really, it doesn't make a difference at all.
我最痛恨的就是在居家办公的时候，其他人总会这样去期待别人。比如说我得一直装出一副活跃或者能立刻回消息的样子，这样人们才不会觉得我在睡觉。然而在真正的办公室里，人们，包括我自己在内，总是会去别人的办公室“拜访”，一去就是半个多小时。所以说真的，根本没什么区别。
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Is it possible for you to back off on this immediate response time? In my group, we don't respond immediately and I don't think anyone expects that. Sometimes I specifically don't respond immediately, even if I can, because I don't want to set that expectation.
你有没有权利拒绝这种立刻回应的方式？在我们的工作组里，我们都不会立刻回消息，我也不觉得每个人都期待对方立刻回消息。有时候哪怕我能立刻回复，我也会故意不立刻回复，因为我不想让别人开始这么期待自己。
I always make sure to wait a few before responding so they think I'm busy and not just twiddling thumbs waiting for something to do. If they ask if they can call me, I say I'll call them in a few after I wrap up what I'm working on, or set a call time for later if that works. If you're too eager to help, they just pile on more stuff to do.
我总是会让自己在回复之前等几分钟，这样他们就会觉得我很忙，而不是一边玩手指头一边等着活。如果他们问我能不能打电话，我就会说我会干完手头的工作，过一会再打过去，或者如果可以的话约一个打电话的时间。如果你太急着想帮他们，他们只会给你丢更多的东西。
Okay, these are *really* small, but...
好吧，其实这些事情真的非常小，不过……
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洗碗的时候戴手套。
用吸尘器或者吹头发的时候，戴上耳塞，或者用降噪耳机播放有声书和播客之类的东西。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
叠衣服的时候看自己最喜欢的电视剧。
总地来说，我想要把日常家务中令我感到不适和无聊的方面最小化，于是现在我几乎开始期待这些工作了。
Wearing gloves while washing dishes is actually huge! I almost can’t touch dirty dishes without them lol
洗碗的时候戴手套真的很重要！现在我要是没有手套，几乎都没法碰脏碗碟了哈哈哈
Bedtime routine. I worked on it and now its solid and I can fall asleep in less than 20 minutes. For an insomniac worry wart , its been life changing getting solid sleep and made me so less cunty.
睡眠规律。我费了些功夫，现在我的睡眠非常规律，我可以20分钟内就睡着。对于一个饱受失眠折磨的混蛋来说，能够睡得踏实让我的生活得到了改变，并且我也没那么讨人厌了。
Care to share any tips or tricks? I’m struggling with this right now and really want to start going to bed at a decent hour
愿意分享一些技巧吗？我现在就在被失眠折磨，我真的想要在正确的时间上床睡觉。
My goal is 8 hrs a night, since I got to be up at 7, I need to be asleep by 11. So tv off at 9:30 (alexa reminds me) , already have showered and in pjs, so 30 mins to prep coffee, start dishwasher, brush teeth and go to bed. Phone is on the charger. I grab my journal and then write things down —- this has been the most important thing. Things roll over in our head, if we do the art of writing it down, then our brain kind of process much better, and its not error code on a loop. Sometimes I write down that my teen son is stresing me and I am worried about his future, sometimes its a to do list, sometimes its a budget, sometimes its mt feeling on the tv show I just watched. Whatever is rolling around my brain gets written down. Then I read about 1 or 2 chapters on my book and voila, I am sleepy and out.
我的目标是每晚睡八个小时，因为我七点钟必须起床，所以我得晚上十一点就睡着。所以晚上九点半我就关电视（Alexa会提醒我），我已经洗过澡了，穿着睡衣，所以花三十分钟准备咖啡，打开洗碗机，刷牙，然后上床，手机已经插上充电器了。我拿起日记，开始写点东西——这是最重要的一环。脑袋里面总会有些翻来覆去的东西，如果我们乐意用纸笔把它写下来，那么我们的大脑就会处理得更加流畅，那些东西也就不会变成错误代码或者死循环。有时候我会写我青春期的儿子给我的压力太大了，我很担心他的未来，有时候我会写个待办列表，有时候是预算，有时候是我刚看的电视节目的感想。不论我的脑子里是什么东西在翻腾，我都把它给写下来。然后我再读一两个章节的书，好啦，现在我就困得不行，想要睡觉了。
Basically the journal is helping you do a brain dump which is great! You’ve inspired me to try this too.
所以说日记就是在帮你的大脑倒垃圾，这很棒！你启发了我，我也想这么试一试。
Yep. No electronics etc helped no new information come in, but I was still stuck on my brain being full and not being able to go to sleep because I kept going over what was already there. Dumping it by writing it down, empties then its ready to go to sleep. Took me a while to learn that but now its like second nature.
没错。不用电子设备，这可以让新的信息不再流入，但我的大脑仍然是满满当当的，我也没法睡觉，因为我会不断地思考已经在我脑子里的东西。所以通过写下来，我可以把这些东西倒干净，然后我就准备好睡觉了。虽然花了一阵子才学会，但现在这对我来说已经是天性一般的东西了。
For me, showering before bed instead of in the morning really helped. Not for everyone I'm sure, but for me the warmth and relaxation from the shower really helps.
对我来说，睡前冲个澡，而不是第二天早晨冲个澡，真的有很大的帮助。当然可能不适合每一个人，但对我自己来说，冲澡带来的温暖和放松真的有很大帮助。
Something that worked for me was setting a timer on my phone that associates with "wind down time" I started this because of my son, to be fair to him really.
对我来说最管用的其实是在手机上设置个闹钟，让我开始“松弛时间”。我是为了我儿子开始这么做的，其实是为了让他觉得公平。
当闹钟响起来的时候，我们就会一起扔掉电子设备，开始做一些能让自己冷静下来的事情，无论是读书，猜谜，插单词，还是填色。
在这个时刻到来之前，我会试着确保自己今天该做的事情都做完了。然后闹钟想起来，我就会觉得有些放松。我还把电视从自己的房间里拿了出去。并且我的手机也只能放在架子上充电。来源：自从我很小的时候我就有睡眠问题，大夫给我开了很多辅助睡眠的药方。但目前为止唯一真的给我带来改变的就是上面这一条。
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I’ve had to make a rule that I don’t play any video games within a few hours of bed and about an hour before bed I’ll turn something comforting on the tv or at least something I’ve seen a million times. I also don’t really eat but for one large meal at the end of the day but I don’t recommend that to everyone because I’m not 100% sure it’s not unhealthy.
我给自己设了条规矩，睡前几个小时不能玩任何电子游戏，并且睡前一个小时我会在电视上播放一些让人舒服的东西，或者我至少看过几百万遍的东西。而且我一整天里并不会好好吃饭，只会在晚餐吃一顿饱饭，但我不会推荐每个人都这么做，因为我自己也不确定这到底健不健康。
My sleep has improved drastically since I began a nighttime routine. Wash my face and brush my teeth, listen to a 5-10 minute meditation, turn on a sleep playlist on Spotify, snuggle up in bed with my kindle. I’m usually passed out within a chapter or two.
自从我开始夜间规律生活之后，我的睡眠得到了极大的改善。洗脸刷牙，听5-10分钟的冥想，在Spotify上选一个入眠歌单，拿着kindle钻进床里。通常读一两章之后我就睡着了。
dexed Facebook, TikTok and Instagram. I feel so much more present (even though I spend way too much time here instead).
我把脸书，抖音和Instagram都删了。感觉自己更活在当下了（尽管我在reddit上面又花了太多的时间）。
还有，当我遛狗的时候，我开始听声浴，并且练习冥想。我会试着注意一切……不同的色彩，脚下的地面是什么样的感觉，清风吹进我的头发，太阳穿过树叶的样子。我会捡起一些有趣的叶子和石头仔细观察，体验它们在我手中的感觉。可能我看起来像个傻子，但这样能让我的头脑从焦虑和压力当中得到休息，我总是能感到非常放松。
Wipe my counters and put away the dishes every night no matter how tired I am.
不论我有多累，都去擦干净橱柜，把碗碟洗净放好。
看见自己的厨房干净整洁给我带来的鼓励确实不容小觑。
Yep, doing this definitely helped during my workday/feeling less stressed. I work from home, it’s so nice to throw dishes straight in the dishwasher rather than end my work day with a sink full of dishes.
没错，工作日做这种事情真的有帮助，这让我觉得压力没那么大了。我也是居家工作的，所以比起工作结束之后看见水池子里全是碗碟，把碟子直接扔进洗碗机要好得多。
Not drinking during the week. Makes Fridays buzz feel earned and like I deserve it.
工作日不喝酒。这样周五晚上的微醺就好像是我凭本事挣来的，是我应得的一样。
this sounds like a great idea. i just get so bored on weeknights. beer and video games is my downtime life
这听起来真是个不错的主意。我工作日的晚上总是特别无聊。要么喝啤酒，要么打游戏，这就是我下班后的人生。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Getting half an hour of exercise every day.
每天锻炼半小时。
How do you motivate yourself to do it every day?
你是怎么让自己有足够的动机去每天都这么做的？
I just turn on the TV and work out. Get some entertainment and distraction while moving your body. Eventually it just becomes a habit and you notice the difference and want to keep it. Get some exercise bands or dumbbells. Do some sit ups and push ups.
就打开电视然后开始锻炼。让你活动身体的时候有点乐子，有点分散注意力的东西。慢慢它就变成习惯了，你会意识到变化，你会想要坚持这个习惯。买点健身带或者哑铃。做几个仰卧起坐或者俯卧撑。
别上来就把自己累个半死，身体酸痛到一个星期就坚持不下去了。只要坚持，你就会开始感觉不错，并且你会发现锻炼不会像以前那样累到你了。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
此外，记录你的进度。你是想要减肥吗？那就经常称一称，看着锻炼身体的成果开始显现。如果需要的话，把锻炼当成是你对你自己的游戏。
Find something you don't hate doing (exercise wise) and then start much smaller like 5-10 minutes daily. Every week add 5 minutes, after a few weeks boom you're at 30 minutes and it's a habit.
找一件你不讨厌做的事情（锻炼这方面），然后慢慢开始，比如每天5-10分钟。每星期给自己加五分钟，过几个星期你就能锻炼30分钟了，它也就变成你的习惯了。
It isn't motivation that will get you there, it is routine. Start with something small like when you get home from work put on your workout clothes. You don't have to workout but just removing that friction of having to change will help get you to start doing the actual working out. When you do start working out don't pressure yourself to do a full routine or whatever, literally walk for 5 mins and work that up to 30 mins or whatever workout routine you would like to achieve. It doesn't take very long to establish the routine and get to the point that you "have" to do it everyday.
能让你坚持下去的不是动机，而是规律。先从最小的事情开始，比如下班回家之后，先把衣服脱掉，换上锻炼用的衣服。你都不一定要真的锻炼，但只要把需要换衣服这件麻烦事解决掉，你可能就愿意真的开始锻炼了。当你开始锻炼的时候，也别逼着自己非要做全套之类的，就走个五分钟，然后慢慢提高到三十分钟，或者你想要达到了程度。建立这个习惯，直到你每天都“必须”做这件事，真的不会花太久的时间，
I found a friend who is interested in the same things I am who is intelligent and open-minded at my age this is quite an accomplishment. We go to lunch once a week usually spend about two to two and a half hours just talking about the things we love sharing ideas no politics no gossip. I am immensely better a different person you could say.
我认识了一个朋友，我感兴趣的事情他也感兴趣，并且他很聪明，思维也开明，放在我这个年龄这算是件成就了。我们每周去吃一顿午餐，通常会花两个到两个半小时的时间，就随便聊天。我们很喜欢分享我们的见解，没有政治，也没有流言蜚语。可以说，我简直是脱胎换骨了。
Few things
几件事
开始跑步
工作上不是所有事情都是紧急事务。慢下来，有时间再去回复那封邮件或者那通电话。
工作日不喝酒。最近我只有周六才喝酒，并且也不超过三杯。
少对着屏幕。去年开始多读书了，并且开始钓鱼。我有个孩子，我不希望他以后想起我来的时候，总是盯着手机，而不是盯着他。
Being very very organized and having a routine. It relieves so much mental load that i prepped and planned everything and all i need to do is exist or be somewhere at a certain time. I found out a good majority of my depression and anger from previous years was just inability to control my seemingly chaotic environment so once i became proactive about controlling it, all the legos fell into place like tetris.
做到非常非常井井有条，做事情有规律。如果我能提前准备好、计划好一切，我所需要做的只剩下在某时前往某地的话，我就能释放大量的心理压力。我发现自己过去几年来大量的抑郁和愤怒，都只是因为无法控制自己身边看似混乱的环境，所以只要我开始主动去控制，一切都像俄罗斯方块一样完美地拼到了一起。
Abstaining from porn completely.
彻底戒色。
This is actually something I’ve noticed when I’m single. The more porn I look at, even if I’m just scrolling through nsfw reddit, the more isolated I feel. Similar to FoMo but much more draining.. lol
我单身的时候其实真的意识到了这一点。我看越多的片，哪怕只是在看那些工作场合不宜的帖子，我也会觉得越孤独。就像是害怕错过消息一样，只不过更让人觉得身体被掏空……哈哈
Realizing the difference between when I actually screwed up and when someone is taking their frustrations out on me, and then asking whats actually wrong bc this isnt a proportional response to the issue
意识到我真的搞砸了和某人在拿我发脾气之间的区别，然后问他到底发生了什么，因为这并不是对发生问题的合理回应。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Giving myself the grace I give others was like a two-ton boulder off my back. Everything's not my fault. And if it is, it's not the end of the world. Lifechanging.
把我愿意施与他人的宽容也分给我自己，这就像是把一块两吨重的巨石卸下我的肩膀。没什么事是我自己的错误。就算真的是，这也不是什么世界末日。改变了我的人生。
This is why I like when other people fuck up. Not that I'm gloating over their mistakes but rather as a reminder to myself that no one around me is perfect, they get things wrong, and are in fact often mediocre, so why the fuck am I putting so much pressure on myself.
所以我喜欢看见其他人搞砸了的时候。并不是为了拿他们的失败来衬托我自己，而是为了提醒自己，我身边没有哪个人是完美的，他们也会犯错，事实上他们通常都是一群平庸的人，所以我他妈又为什么要给自己这么大的压力呢。
Same! Feels good to tell other people this also.
俺也一样！能把这种想法告诉其他人同样令人开心。
“噢他妈的我又搞砸了！”
“别担心，你也只是个人类。总期望自己完美还是挺蠢的，对不对？”
看见人们同意这句话，然后（通常都会）原谅自己，这真的非常令人开心。