Small and simple life changes can be powerful. Implementing some of these changes can literally change your entire life. How do you change? Take on one change at a time, and go slowly. Implement each change consistently so that it becomes a habit. Don’t do too much too fast. What follows is a list of changes that are simple, yet incredibly powerful. Some are obvious and some aren’t. I hope they serve as reminders of useful changes.
生活中一些細(xì)微簡單的改變有著不可低估的作用。一些改變甚至可以改變你的整個生活。 如何改變呢？一次做出一種改變，慢慢來，并始終如一地堅(jiān)持，形成一種習(xí)慣。不要貪多求快。 下面列出一些改變，雖然簡單，作用卻難以置信。有些作用明顯，而有的不易覺察。我希望下列條目能提醒你去做一些有益身心的改變。

1. Walk daily
1.每天散步

We humans aren’t supposed to be sedentary human beings. We are born to run, but even more so to walk.
人類不適于久座。我們生來善跑，走路更不在話下。

Walking every day is good for your physical health. But more importantly, it’s good for your mind. Walking is a joy. You are outside without distractions. You may even see people. And there’s few better ways to boast your mood.
每天散步有益于身體健康。更重要的是，它還有助于心理健康。在室外散步，令人愉快，遠(yuǎn)離煩惱，還可以接觸人群。沒有什么更好的方法比散步更能帶給你好心情。

2. Wake early
2.早起

If you asked me what’s the best change you can make this instance, I would say “wake early.”The early morning is peaceful –there are no interruptions and no noise. You can wakeup and go for a walk. You can meditate. And you can create.
如果你問我什么是最好的改變，我會說“早起”。早晨是那樣寧靜——沒人打擾，沒有噪音。起床后，散散步，你還可以冥思，或是創(chuàng)作。

And waking early is the most productive thing I’ve ever done. I often get more work done in a couple hours in the morning than during the entire day.
早起是我做的最富有成效的改變。在早晨的幾個小時里，我做的事情常常比一整天做的都多。

3. Eat less
3.少吃

Many of us overeat. Let’s stop. Eat slowly, and eat until you’re full. Eat so that your belly doesn’t bulge.
我們中的很多人都飲食過量。可別吃太多。細(xì)嚼慢咽，吃飽為止。這樣才不會吃起將軍肚。

4. Stop watching, start doing
4.不做旁觀者

Watching is easy. Anyone can watch someone. Spectating isn’t inherently bad, but I believe we do too much of it. Instead of watching, do something. Or better yet, create something great.
看容易，每個人都可以看別人。做個觀眾本身并不壞，但我認(rèn)為，我們看得太多。不要做旁觀者，自己去做。如果不小心搞出個偉大創(chuàng)造，豈不更好。

5. Go slowly
5.放慢腳步

Our culture tells us to go fast, to sprint and win the race. Problem is, the race never ends. When you choose to go slowly, you are choosing peace and happiness.
我們的文化鼓勵我們勇往直前、沖刺、贏得比賽。問題是生活這場比賽沒有終點(diǎn)。當(dāng)把腳步放慢，你就選擇了寧靜與快樂。

6. Declutter
6.整理

Clutter whether mental, physical, or virtual takes a toll. The only way to get rid of clutter is to get rid of stuff. Deal with bad thoughts and be done with them. Delete unneeded files. And get rid of unnecessary items. Then when you feel like adding something, ask yourself if it’s necessary. For the most part, it will just contribute to clutter.
不論思想的、物質(zhì)的還是虛擬文件，一旦它們雜亂無章就會產(chǎn)生負(fù)面影響。擺脫混亂的唯一辦法就是甩掉沒有價值的東西。篩出消極想法，遠(yuǎn)離它們。刪除不需要的文件。剔除不必要的項(xiàng)目。然后，當(dāng)你想進(jìn)行補(bǔ)充的時候，先問自己是否有必要。因?yàn)槎鄶?shù)情況下，這只會導(dǎo)致混亂。

7. Become stronger
7.變得更強(qiáng)

There are many ways you can become stronger. You can refuse to back down because of fear. You can stand up for what’s right. All do one thing, increase your confidence. Gradually become stronger, and the world will open up.
讓自己變得更強(qiáng)的方法多種多樣。不要因?yàn)楹ε露丝s，敢于堅(jiān)持正確的事。一次只做一件事，增強(qiáng)自信心。你將會越來越強(qiáng)，世界之門將為你敞開。

8. Drink water
8.喝水

Often, I used to feel like crap just because I wasn’t hydrated. Drink water, and it will make you feel better. Soda and most other drinks often make you feel worse. Drink water and only water (besides maybe some tea or coffee). Drink it with meals and drink it throughout the day.
以前，我常常因缺水而感覺自己像個廢物。喝水會使你輕松愉快，而碳酸飲料和其它大部分飲料不會帶你這樣的感覺。喝水，水（除茶或咖啡外）可以代替其他任何飲料。不僅就餐時喝水，其他時間也要喝水。

9. Meditate
9.冥想

The incredible benefits of meditation are well-known. But most people don’t practice it because it seems complicated. The truth is, you don’t need to shave your head, or sit with crossed legs to meditate. The simplest way to meditate is to just sit and breathe. Focus on your breathe. Or focus on the sounds around you.
冥想的益處不可思議，這已為人共知。大多數(shù)人卻不去實(shí)踐，只是覺得它太復(fù)雜。事實(shí)上，你不必削發(fā)盤坐，像出家人似的冥想。最簡單的冥想方式就是坐在那里，均勻地呼吸。關(guān)注你的呼吸，或是關(guān)注身邊的聲音。

10. Let go of expectations
10.不要預(yù)期

Expectations are completely pointless. Try it for yourself: think of how something will be in advance. Most of the time your expectations aren’t met or are exceeded or your expectations create negative results.
預(yù)期完全不著邊際。自己嘗試一下：思考一些事情的發(fā)展趨勢。大多數(shù)情況下，你的預(yù)期不是達(dá)不到就是超過。同時，預(yù)期也可能產(chǎn)生負(fù)面效果。

Live without expectations, and you won’t be disappointed. You won’t have to worry about things you can’t control. You will just flow and accept things as they are.
沒有期望，也就不會失望。不必為你無法控制的事情而擔(dān)心。坦然面對和接受事實(shí)。

11. Stop interrupting
11.善于傾聽

Let people finish their sentence. You aren’t in such a hurry that you need to interrupt. Let people speak. You might learn something.
讓他人把話說完。你不是那樣急切，非打斷別人不可。傾聽別人，你可能會從中汲取知識。

12. Live in the moment
12.活在當(dāng)下

The past is yesterday and the future is later. The present is the only time we are truly living. So instead of analyzing the past or worrying about the future, live in the moment.
過去的已過去，未來不可知?，F(xiàn)在才是我們真正擁有的。不要在分析過去，擔(dān)心未來中消耗自己，活在當(dāng)下。

13. Forget goals
13.忘記目標(biāo)

Goals look nice on paper. They provide order to your life. They aren’t necessarily counter-productive – people have done great things using goals. However, I think they’re useless. Instead of focusing on a goal, focus on the moment. Do things that you love, and do things well right now. This will get you farther than an arbitrary thing  that you can check off.
寫著紙上的目標(biāo)看上去不錯，但它們會左右你的生活。這些目標(biāo)也不是必然起反作用——人們在目標(biāo)的引導(dǎo)下做了很多偉大的事情。然而，我想它們沒有什么用。把注意力從目標(biāo)轉(zhuǎn)移到此時此刻。行動起來，做喜歡的事，做好每一件事。

14. Focus on what’s important
14.關(guān)注重要的事情

Too often, I used to let the little things get in the way. Now I forget the trivial and focus on what’s important. What is important? It’s up to you. Family, writing, reading, and playing soccer are all important to me. I clear away distractions and do the important things.
過去，我常常因小事情而心煩意亂?，F(xiàn)在，我忘記瑣事，只關(guān)注重要的事情。什么是重要事情呢？這全在于你。家庭、寫作、閱讀、踢足球?qū)ξ叶己苤匾?。我排除干擾，做重要的事。

15. Change things up
15.不要總做同一件事

A routine can make you a zombie. Instead, change things. Often you will find that a change makes things more exciting.
一成不變會使你變得木訥呆板。不要一直做同一件事，你常常會發(fā)現(xiàn)工作并不是那么枯燥。

Don’t be afraid to change things up.
不要害怕做出改變。

16. Wait before you buy
16.不要急于購買

Often we think we need something, but it ends up in the basement – unused. Before you buy something, wait a month. If you still believe it to be useful, then you can but it. Understand that every time you purchase something, the cost is more than just monetary. You are taking on this item. You must put it somewhere, you must protect it, and you must maintain it.
我們常常認(rèn)為某種東西很符合我們的需要，但最后這些東西被拋棄在了地下室里。購買前，等一個月。如果你仍認(rèn)為它很有用，就買下它。要知道，每次買東西，代價不僅僅是金錢。你還要承擔(dān)責(zé)任，必須把它放置好，保護(hù)好，維護(hù)好。

17. Stop judging
17.不要妄自評判

Judging is easy. It’s also stupid. It’s impossible to fully understand others. You don’t know what they’ve been through. So why do we judge? It’s harmful to your own peace, and it’s harmful to others.
評判是很簡單，但也很荒唐。你不可能完全了解他人，也不知道他們經(jīng)歷過什么。所以，為什么要去評判別人呢？這不僅會打破自己內(nèi)心的平靜，而且也會傷害他人。

18. Create
18.創(chuàng)新

Everyone has something they can add to the world –something they can create. Spend time everyday creating. You are capable of creating something life-changing –even if it only helps one person.
每個人都能為我們的世界做點(diǎn)什么——他們具有創(chuàng)造力。每天花些時間進(jìn)行創(chuàng)新。你有能力創(chuàng)造出改變我們生活的事物——即使它僅對一個人有用。

19. Single-task
19.一心一意

Multi-tasking is a myth. We can’t multi-task –our brain can only switch between two tasks. So multi-tasking is actually less productive; not to mention stressful.
同時處理多項(xiàng)任務(wù)是個神話。我們不能同時做很多，我們的大腦只能在兩項(xiàng)任務(wù)間切換。實(shí)際上，同時處理多項(xiàng)任務(wù)效率會降低，更不必說你會有多緊張。

Instead, focus on a single task. Move on when it’s finished.
集中精力做一項(xiàng)工作，完成一項(xiàng)再做另一項(xiàng)。

20. Play
20.娛樂

We are too serious. Laugh and goof off sometimes. Forget being judged, and let loose.
我們太嚴(yán)肅。間或大笑一下，要不干脆什么都不做，旁若無人、隨心所欲地放松。

We aren’t so different from children – only we try to hide our play. Forget maturity. Forget working for now. Play. Enjoy life.
我們與孩子沒什么不同，只不過我們會盡力隱藏童心。忘掉你是成人。忘掉工作。玩！享受生活。