10 Simple Habits to Feel More Peaceful
让人更静心的10个简单习惯
词汇：六级| 句法：四级| 文本：六级
刘立军 供稿
In today’s fast-paced world, stress seems inevitable. With work, school, relationships, family commitments, hobbies, and the constant bombardment of world events, it’s no wonder many of us feel overwhelmed. This stress can take a toll on both our mental and physical health, making it crucial to carve out a few moments each day for self-care.
在当今快节奏的世界中，压力似乎不可避免。工作、学习、人际关系、家庭责任、兴趣爱好，以及不断涌现的全球性事件……难怪许多人感到不堪重负。这种压力会影响到我们的身心健康，因此，每天抽出几分钟来进行自我关怀至关重要。
A peaceful mind is more resilient, better equipped to handle life’s challenges. Achieving tranquility doesn’t require a complete lifestyle overhaul; small adjustments to your daily routine can make a significant difference. Here are ten simple habits that can help you cultivate a sense of peace.
平静的心态更具韧性，更能帮助我们应对生活中的挑战。要实现内心的宁静，并不需要彻底改变生活方式；对日常习惯做出一些小的调整，就能带来显著的变化。以下是可以帮助你培养平静心态的十个简单习惯。
1. Connect with Others
与他人交往
Isolation can creep in when life gets busy, but reaching out to friends and family can alleviate stress. Sharing your concerns with someone you trust can provide comfort and perspective, or simply spending time with loved ones can lift your spirits. Focus on building deeper connections with those who genuinely listen and support you, and be sure to reciprocate their kindness.
当生活变得繁忙时，孤立感可能会悄然滋生，但与朋友和家人联系可以缓解压力。与可信赖的人分享你的困扰可以提供安慰和新的视角，或者仅仅是与亲友共度时光，就能提振你的情绪。专注于与那些能真正倾听并支持你的人建立更深的联系，并确保回报他们的善意。
Online communities can also offer solace. Whether through social media groups or message boards, finding like-minded individuals can lead to meaningful friendships that extend beyond the digital realm.
在线社群也可以提供安慰。通过社交媒体小组或论坛找到志同道合的人，你可以建立超越数字世界的有意义的友谊。
2. Learn to Say “No”
学会说“不”
To avoid becoming overcommitted, it’s essential to learn the power of saying “no.” While it may be tempting to agree to every request or invitation, doing so can lead to burnout. Setting boundaries is healthy and allows you to focus more effectively on the tasks you do choose to undertake.为了避免过度承诺，学会说“不”至关重要。尽管你可能会禁不住接受每个请求或邀请，但这样做最终会导致你筋疲力尽。设定界限是有益处的，它能让你更有效地专注于你选择去做的事情。
When declining an offer, be polite but firm. A simple“Thank you for thinking of me, but I’m unable to participate”is enough. Remember, this applies not only to time commitments but also to emotional engagements like arguments. You don’t have to engage in every conflict; sometimes, non-participation is the best way to maintain your peace of mind.
在拒绝邀请时，保持礼貌但一定要坚定。简单地说“谢谢你考虑我，但我无法参与”就足够了。记住，这不仅适用于时间方面的承诺，也适用于情感方面的参与，例如争论。有时，选择不参与是保持内心平静的最佳方式。
3. Disconnect from Technology
断开与电子产品的连接
Constant connectivity can make it difficult to find peace. Consider turning off your phone or silencing notifications for a few hours each day to recenter yourself. Instead of reaching for your phone first thing in the morning, try starting your day with a book or journaling. At night, put away devices at least an hour before bedtime to prevent blue light from disrupting your sleep cycle.
与人持续保持联络，会使我们很难找到平静。考虑每天关闭手机或把消息调至静音几个小时，从而重新找到自我。早晨醒来时，尽量不要第一时间拿起手机，而是选择读书或写日记。晚上，至少在睡前一小时放下电子设备，以防止蓝光干扰你的睡眠周期。
It’s also beneficial to filter out toxic media sources. Unfollow or mute social media accounts that bring negativity into your life, and don’t hesitate to take a break from online platforms if they become overwhelming.
过滤掉有毒的媒体也很有益处。取消关注那些给你带来负面情绪的社交媒体账号或是将它们静音，不要犹豫，必要时从在线平台暂时退出。
4. Practice Mindfulness
练习正念
Mindfulness helps you stay grounded in the present moment, preventing your thoughts from spiraling into anxiety about the future. Incorporate mindfulness practices into your daily routine, such as journaling, meditation, or structured breathing exercises like square breathing. These practices can help you focus on the here and now, reducing stress and promoting inner peace.
正念可以帮助你专注于当下，防止你的思绪因对未来的焦虑而失控。将正念练习融入日常生活，如写日记、冥想或有系统的呼吸练习（如箱式呼吸）。这些练习可以帮助你集中注意力在当下，减少压力，促进内心的平静。
Speaking more slowly and thoughtfully can also enhance mindfulness. By choosing your words carefully and embracing silence when needed, you can foster a sense of calm in both yourself and those around you.
说话时放慢语速和更加谨慎地选择用词也能增强正念。通过仔细选择你的用词，并在需要时接受沉默，你可以在自己和周围的人中营造出一种平静的氛围。
5. Serve Others
服务他人
Helping others can bring a profound sense of fulfillment and tranquility. Engaging in community service, volunteer work, or charitable initiatives not only benefits those in need but also provides you with a sense of purpose. Serving others can help you gain perspective on your own challenges, boosting your confidence and contributing to your inner peace.
帮助他人可以带来深远的满足感和宁静感。参与社区服务、志愿工作或慈善活动不仅有益于那些需要帮助的人，也能为你自己带来意义。服务他人可以帮助你从新的角度看待自己面临的挑战，增强自信，进而促成内心的平和。
6. Spend Time Outdoors
多花时间在户外
Being cooped up indoors can amplify stress. Spending time outside, even briefly, can reduce anxiety and improve your mood. Whether it’s taking a short walk, meeting a friend for a picnic, or running errands on foot or by bike, incorporating outdoor activities into your routine can significantly enhance your well-being.
长时间待在室内会加剧压力。哪怕是短暂地待在户外，也能减少焦虑，改善情绪。无论是散步、与朋友野餐，还是步行或骑自行车跑跑腿，将户外活动融入日常生活可以显著提升你的幸福感。
7. Avoid Judgment
避免评判
Judging others ― or yourself ― can breed negativity. When you catch yourself being critical, pause and reflect on what you hope to gain from these thoughts. Strive to view others without bias and practice self-acceptance to foster inner peace.
评判他人或自己会滋生负面情绪。当你发现自己变得爱批评人时，停下来反思一下，你希望从这些想法中得到什么。努力做到不带偏见地看待他人，练习自我接纳，从而培养内心的平静。
One way to curb judgment is by designating a “complaint-free day.” Try to go an entire day without complaining, even in your thoughts. This practice can help you identify and gradually change negative patterns in your thinking.
一种减少评判的方法是指定一天为“不抱怨日”。尝试一天内不抱怨，甚至在心里也不抱怨。这个练习可以帮助你识别出你思维中的负面模式，并逐渐改变它。
8. Practice Gratitude
练习感恩
Amid the hustle of daily life, it’s easy to overlook the positives. Cultivate a habit of gratitude by taking a moment each day to acknowledge the things you’re thankful for. Consider keeping a gratitude journal and make a point to express thanks to others, whether through a note, a smile, or a simple “thank you.” Recognizing and appreciating the good in your life can significantly enhance your sense of peace.
在日常生活的忙碌中，我们很容易忽视生活中的积极因素。培养感恩的习惯，每天花点时间感谢你所拥有的一切。可以试着记感恩日记，并且尽量把这种感恩之情表达给他人，不论是通过一张感谢卡、一个微笑，还是一句简单的“谢谢”。意识到并感激生活中的美好事物，可以显著增强你的平静感。
9. Clean and Organize Your Space
清洁和整理你的空间
A cluttered environment can lead to a cluttered mind. Take a few minutes each day to tidy up your surroundings, tackling small tasks one at a time. A more organized space can reduce stress, improve focus, and create a more peaceful atmosphere.
凌乱的环境会导致思绪混乱。每天花几分钟清理一下你的周围环境，一次完成一些小任务。更有条理的空间可以减轻压力，改善注意力，并创造一个更加平和的氛围。
Adopting a minimalist approach to your living space can also help by reducing visual stimuli that might overwhelm you. Keeping things orderly allows for easier access to what you need, reducing last-minute stress and chaos.
采用极简主义的生活方式，也能帮助减少可能让你不堪重负的各种视觉刺激。保持物品井井有条，能让你更容易找到所需的物品，减少紧急关头的压力和混乱。
10. Keep Moving
保持运动
Incorporating physical activity into your daily routine is a powerful way to reduce stress and promote peace of mind. You don’t need a gym membership to stay active; small changes like taking the stairs, parking farther from the store, or doing simple exercises at home can make a big difference. Regular movement not only benefits your body but also helps calm your mind, contributing to a more peaceful state of being.
将运动融入日常生活，是减少压力和促进内心平静的有效方法。你不需要健身房会员卡去保持活力；仅仅是一些小改变，如爬楼梯、将车停得离店铺远一点，或在家里做一些简单的锻炼，都会产生很大的影响。规律的运动不仅有益于你的身体，还能帮助你平静心灵，帮助进入更宁静的状态。
By integrating these habits into your life, you can create a more peaceful and balanced mindset, better equipped to navigate the challenges of modern life.
通过将这些习惯融入你的生活，你可以创造出更祥和、更平衡的心态，从而更好地应对现代生活的挑战。
【词汇】
1. bombardment n. 轰炸，持续攻击
2. take a toll 产生负面影响；造成损失
3. resilient adj. 有弹性的，能迅速恢复的
4. overhaul n. 检修；大修；改造
5. reciprocate v. 回报，报答
6. solace n. 安慰，慰藉
7. burnout n. 精疲力竭，倦怠
8. charitable adj. 慈善的，仁慈的
9. cooped adj. 被困住的，局限的
10. hustle n. 忙碌，匆忙
11. cluttered adj. 杂乱的，凌乱的
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