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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.)
和一个积极的人交谈 写下你每天发生的三件好事。 笑 - 即使你必须强迫它。 只是笑的动作释放内啡肽。 得到一些阳光（或一个快乐的光，如果这是一个灰色的一天。） 移动身体（步行，运动）20分钟以上。 走狗或宠物动物。 每天要求一个人拥抱。 打电话给老朋友或亲戚。 每天投资30分钟，做一个喜爱的乐趣，放松身心。 买一些新的东西（甚至是一些小东西，像一种新型的咖啡） 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压力... 深呼吸至少两分钟。 专注于你的呼吸。 拉伸不同的身体部位十分钟。 听一些平静和分散注意力（消息，音乐）的东西与任何强调你的东西无关。 拥抱（与情人，朋友甚至宠物 - 身体感觉都很安慰） 离开压力的来源（从会议中脱颖而出，从项目中脱颖而出），休息五分钟。 薰衣草薰衣草或天竺葵精油（均低血压） 坐在阳光下（外面）五分钟。 画一幅画。 与朋友交谈十分钟，即使只是听到他或她的生活。 花十分钟修饰（指甲，浴，头发） 小睡一下。 咀嚼一块口香糖 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.
列出你真正喜欢的三件事情。 大声读这三件事。 每天做这个 站直。 让双手自然地悬挂在你身边。 穿着穿着你的衣服。 在进入恐吓状态之前，勾勒出你的想法/话语。 准备将帮助您更有信心。 携带作弊笔记，如果可以接受。 拒绝愚弄 而是去一个私人的地方（汽车，洗手间），在那里你可以伸展和摆脱困扰。 然后专注于放松。 注意对方而不是你自己的不安全感。 在你头上重复一个咒语。 每天小风险。 找到一些让你有点紧张的东西，就像和陌生人聊天一样，每天努力建立一个信心。 要求信任的朋友或亲戚的赞美。 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.
每天奉献15分钟阅读精神文本（圣经，精神书，精神工作簿）。 走在树林里 为陌生人做一个周到的善意行为。 放弃一种身体乐趣或物质拥有。 加入一群志同道合的个人，您可以从中学习并获得启发。 仰望星星。 享受日落或日出。 写出你当天遇到的一个人如何丰富你的人生旅程。 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 每天开始15分钟。 找一个安静的地方，设置一个计时器，闭上眼睛，专注于你的呼吸。注意现在的细节。 那蝴蝶是什么颜色的？ 那沙拉的味道好吗？ 你现在可以看到几个绿色的阴影？意识到放松了担心或后悔。 告诉自己“未来我会照顾”或“过去是过去”。紧紧地注视着立即的感觉，就像把它藏在你舒适的床上感觉好多了，还是如何振奋人心的风。在当前的互动中投入情感。 你的朋友对她的问题感到如何？ 你现在感觉到什么情绪？ 你现在有什么可以安慰/启发/欢乐与你在一起的人？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. 如果你想做一个新朋友... 有意识地微笑。 与新人接触。 向某人介绍一个新的。 询问关于这个新人喜好的开放式问题。 谈论共同点问题。 找一个笑一起的方法。 告诉一个笑话，做一个自嘲的陈述或从事一个让你们都笑的活动。 笑声是粘合的。 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 而是在睡前一小时喝一杯凉茶。 运动，但不能在睡前两小时内。 每天晚上同时睡觉。 每天早上同时醒来（包括周末假期） 睡觉前半小时点灯。 睡前半小时服用三至五毫克褪黑激素。 下午2时以后不要喝咖啡因 在床上放松的时候，可以刻意地看到令人愉快和平静的东西。 偎依（与人或宠物） - 另一个生命的节奏呼吸将帮助你放松。 紧张所有的肌肉，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，在一天内设定迷你目标和里程碑。 然后争取你自己设定的目标来完成任务。 每小时休息一下 站立，伸展，使用洗手间或喝一杯。 安排您最艰巨的任务，为您最有成效的时段（每当您通常感觉到最好的时间）一天。 在您预计每天早上十五分钟前到达工作。 每天自己洗涤45分钟，您可以不间断地进行任务。 考虑预约会议室或戴上降噪耳机，并在此期间每天发布“不要打扰”的信号。 每天关闭一小时电子邮件。 从一天中的大块中断开社交媒体。 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.
大声地念出来。 记录自己阅读关键点（你需要记住）大声。 在睡觉前睡觉时重播录音。 下划线或突出重要信息。 在学习的时候咀嚼薄荷胶。 捏住自己或拿着一袋冰块，同时记住困难的配方。 物理感觉会刺激肾上腺素生成，将配方锁定到你的记忆中。 创造一首诗或歌来记住坚韧的材料。 使用图片（图像，图纸，颜色）将定义链接到新的词汇单词。 例如，绘制一个符号定义的图片。 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.
每天花十分钟时间审查激发你的艺术作品。 和你保持一个杂志。 记下你的眼睛的颜色，图像和纹理。 使用您的相机（手机。）拍摄您在白天遇到的任何事情，激励您。 每天晚上通过在你最近的艺术项目中进行一段时间的睡眠，减轻压力。 每天通过您的艺术品供应盒翻滚。 播放或听音乐。 观看关于您的艺术领域的YouTube视频 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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