好公民的细微姿态。把你的旧杂志送去健身房，让别人也能阅读。给看上去迷路的人指路。报名器官捐献。现在我最喜欢的：捡起别人在地铁仍下的垃圾。

    3. Keep a resolution. Not only will you benefit from exercising or cleaning out your garage, you'll also get a boost from the mere fact that you made a commitment and stuck to it.

    遵循决意。锻炼或打扫车库让你受益，而制定并坚持决意，这本身也能提升快乐感。

    4. Become an expert. There's great satisfaction in mastery. Pick a subject that interests you, and dig in deep: the American Revolution, Photoshop, knife techniques. This can be hard, because learning something new can also make you feel frustrated and stupid, but if you push through, you'll give yourself a huge boost. Be sure to pick something that honestly engages you: become an expert on The Sopranos, if that sounds enticing, but don't decide to learn about wine just because you think other people will be impressed. You're much less likely to stick with it, so you won't benefit as much.

    成为专家。成为“大师”有很大满足感。选择一个另你感兴趣的话题，深入挖掘：美国革命、Photoshop、刀法。这往往很难，因为学习新东西会让你感觉到沮丧和笨拙，但是如果你努一把力，就会给自己一个巨大的快乐提升。一定要选择一个真正入迷的东西：如果你喜欢女高音，那么就成为这方面专家，但是不要为了讨好别人而学习红酒。你能坚持的可能性小，给你带来的好处也少。

    5. Boost your energy. Studies show that when you're feeling energetic, you're much more likely to feel good about yourself. Most important: get enough sleep. If you need an emergency energy fix, take a quick ten-minute walk (outside, if possible, where sunlight will also stimulate your brain), listen to some great music, or talk to a friend.

    养精蓄锐。研究显示，当你精力充沛时，更可能自我感觉良好。最重要一条：保持足够睡眠。如果你需要为精力紧急充电，快步走10分钟（可能的话出去走，阳光会刺激你的头脑)，听好听的音乐，或和朋友聊天。

    6. Challenge yourself physically. This strategy doesn't work for me, but I know that many people feel great after para-sailing, white-water rafting, bungee-jumping, or roller-coaster-riding. For the less daring, a great run, bike ride, or spinning class can do the trick.

    挑战身体。这个策略对我没用，但是我知道很多人在进行了帆伞运动、激流划艇、蹦极过山车后感觉很好。对于胆小一些的，跑步、骑自行车或动感单车课程都行。