3 个技巧，教你如何轻松养成幸福的习惯

Now that you better understand how to cultivate happiness, let’s set some goals and put these strategies into practice.既然您已经更好地了解如何培养幸福，那么让我们设定一些目标并将这些策略付诸实践。

As with any behavior change, becoming happier requires that one form new, positive habits. For instance, if you wish to target happiness through neurotransmitters like dopamine and serotonin, a first step may be to develop routines and habits associated with good sleep and regular exercise.与任何行为改变一样，变得更快乐需要一种新的、积极的习惯。 例如，如果您希望通过多巴胺和血清素等神经递质获得幸福，那么第一步可能是养成与良好睡眠和定期锻炼相关的日常习惯和习惯。

Likewise, if you wish to cultivate happiness through regular gratitude practice, commit to setting aside fifteen minutes each evening to fill in a gratitude journal.同样，如果您希望通过定期的感恩练习来培养幸福感，请承诺每天晚上留出十五分钟来填写感恩日记。

Here are three tips related to the science of habit formation to help you develop your new habits for happiness.以下是与习惯形成科学相关的三个技巧，可帮助您培养获得幸福的新习惯。

First, set a goal to strengthen your happiness using a goal-setting framework. By using a framework to set a happiness goal, you can avoid accidentally setting a goal that is too vague, easily track your progress, and rest assured knowing your goal is realistic and within your reach.首先，使用目标设定框架设定目标以增强您的幸福感。 通过使用框架来设定幸福目标，您可以避免意外地设定一个过于模糊的目标，轻松跟踪您的进度，并且知道您的目标是现实的并且在您的范围内可以放心。

Second, keep in mind that it takes approximately two months for a new behavior to become an automatic habit (Lally, van Jaarsveld, Potts & Wardle, 2010), so do whatever it takes to commit to your goal for at least this long.其次，请记住，新行为成为一种自动习惯大约需要两个月的时间（Lally、van Jaarsveld、Potts & Wardle，2010 年），因此请尽一切努力至少在这段时间内致力于实现您的目标。

That way, you can see if your new practice has enduring benefits and becomes easier with time. For instance, you may find you need to set daily reminders for yourself (e.g., to journal, settle in for bed) for a couple of months until your new habit becomes automatic.这样，您就可以看到您的新做法是否具有持久的好处，并且随着时间的推移变得更容易。 例如，您可能会发现您需要在几个月内为自己设置每日提醒（例如，写日记、安顿下来），直到您的新习惯成为自动。

Finally, consider linking up with a friend or small group and commit to becoming happier together. In the same way that groups like AA and Weight Watchers can help their members develop better habits associated with health, you can work with others to stay accountable and get support if you face any hurdles in your pursuit of greater happiness.最后，考虑与朋友或小组建立联系，并承诺一起变得更快乐。 与 AA 和 Weight Watchers 等团体可以帮助其成员养成与健康相关的更好习惯的方式相同，如果您在追求更大幸福的过程中遇到任何障碍，您可以与他人合作以保持责任感并获得支持。