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Small, 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.

生活中一些细微简单的改变有着不可低估的作用。一些改变甚至可以改变你的整个生活。 如何改变呢？一次做出一种改变，慢慢来，并始终如一地坚持，形成一种习惯。不要贪多求快。 下面列出一些改变，虽然简单，作用却难以置信。有些作用明显，而有的不易觉察。我希望下列条目能提醒你去做一些有益身心的改变。

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.

人类不适于久座。我们生来善跑，走路更不在话下。

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.

每天散步有益于身体健康。更重要的是，它还有助于心理健康。在室外散步，令人愉快，远离烦恼，还可以接触人群。没有什么更好的方法比散步更能带给你好心情。

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.

如果你问我什么是最好的改变，我会说“早起”。早晨是那样宁静——没人打扰，没有噪音。起床后，散散步，你还可以冥思，或是创作。

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变。在早晨的几个小时里，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.

我们中的很多人都饮食过量。可别吃太多。细嚼慢咽，吃饱为止。这样才不会吃起将军肚。

4. Stop watching, start doing

4.不做旁观者

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，每个人都可以看别人。做个观众本身并不坏，但我认为，我们看得太多。不要做旁观者，自己去做。如果不小心搞出个伟大创造，岂不更好。

5. Go slowly

5.放慢脚步

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.

我们的文化鼓励我们勇往直前、冲刺、赢得比赛。问题是生活这场比赛没有终点。当把脚步放慢，你就选择了宁静与快乐。

6. Meditate

6.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.

冥想的益处不可思议，这已为人共知。大多数人却不去实践，只是觉得它太复杂。事实上，你不必削发盘坐，像出家人似的冥想。最简单的冥想方式就是坐在那里，均匀地呼吸。关注你的呼吸，或是关注身边的声音。

7. Become stronger

7.变得更强

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.

让自己变得更强的方法多种多样。不要因为害怕而退缩，敢于坚持正确的事。一次只做一件事，增强自信心。你将会越来越强，世界之门将为你敞开。

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，我常常因缺水而感觉自己像个废物。喝水会使你轻松愉快，而碳酸饮料和其它大部分饮料不会带你这样的感觉。喝水，水（除茶或咖啡外）可以代替其他任何饮料。不仅就餐时喝水，其他时间也要喝水。

9. Declutter

9.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.

不论思想的、物质的还是虚拟文件，一旦它们杂乱无章就会产生负面影响。摆脱混乱的唯一办法就是甩掉没有价值的东西。筛出消极想法，远离它们。删除不需要的文件。剔除不必要的项目。然后，当你想进行补充的时候，先问自己是否有必要。因为多数情况下，这只会导致混乱。

10. Let go of expectations

10.不要预期

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.

预期完全不着边际。自己尝试一下：思考一些事情的发展趋势。大多数情况下，你的预期不是达不到就是超过。同时，预期也可能产生负面效果。

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.

没有期望，也就不会失望。不必为你无法控制的事情而担心。坦然面对和接受事实。

11. Stop interrupting

11.善于倾听

Let people finish their sentence. You aren't in such a hurry that you need to interrupt. Let people speak. You might learn something.

让他人把话说完。你不是那样急切，非打断别人不可。倾听别人，你可能会从中汲取知识。

12. Live in the moment

12.活在当下

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.

过去的已过去，未来不可知。现在才是我们真正拥有的。不要在分析过去，担心未来中消耗自己，活在当下。

13. Forget goals

13.忘记目标

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.

写着纸上的目标看上去不错，但它们会左右你的生活。这些目标也不是必然起反作用——人们在目标的引导下做了很多伟大的事情。然而，我想它们没有什么用。把注意力从目标转移到此时此刻。行动起来，做喜欢的事，做好每一件事。

14. Focus on what's important

14.关注重要的事情

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.

过去，我常常因小事情而心烦意乱。现在，我忘记琐事，只关注重要的事情。什么是重要事情呢？这全在于你。家庭、写作、阅读、踢足球对我都很重要。我排除干扰，做重要的事。

15. Change things up

15.不要总做同一件事

A routine can make you a zombie. Instead, change things. Often you will find that a change makes things more exciting.

一成不变会使你变得木讷呆板。不要一直做同一件事，你常常会发现工作并不是那么枯燥。

Don’t be afraid to change things up.

不要害怕做出改变。

16. Play

16.娱乐

We are too serious. Laugh and goof off sometimes. Forget being judged, and let loose.

我们太严肃。间或大笑一下，要不干脆什么都不做，旁若无人、随心所欲地放松。

We aren't so different from children – only we try to hide our play. Forget maturity. Forget working for now. Play. Enjoy life.

我们与孩子没什么不同，只不过我们会尽力隐藏童心。忘掉你是成人。忘掉工作。玩！享受生活。

17. Stop judging

17.不要妄自评判

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.

评判是很简单，但也很荒唐。你不可能完全了解他人，也不知道他们经历过什么。所以，为什么要去评判别人呢？这不仅会打破自己内心的平静，而且也会伤害他人。

18. Create

18.创新

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.

每个人都能为我们的世界做点什么——他们具有创造力。每天花些时间进行创新。你有能力创造出改变我们生活的事物——即使它仅对一个人有用。

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.

同时处理多项任务是个神话。我们不能同时做很多，我们的大脑只能在两项任务间切换。实际上，同时处理多项任务效率会降低，更不必说你会有多紧张。

Instead, focus on a single task. Move on when it's finished.

集中精力做一项工作，完成一项再做另一项。

20. Wait before you buy

20.不要急于购买

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.

我们常常认为某种东西很符合我们的需要，但最后这些东西被抛弃在了地下室里。购买前，等一个月。如果你仍认为它很有用，就买下它。要知道，每次买东西，代价不仅仅是金钱。你还要承担责任，必须把它放置好，保护好，维护好。