龙兄虎弟刘德华:感恩日志：30天令你开开心心

感恩日志：30天令你开开心心

What’s there to be grateful for? If you can only list off 10-20 things off the top of your head then perhaps you haven’t given much thought to how lucky you really are. What’s there to be grateful for? Lots of things like: your job, your health, your family, the air you breathe, the roof over your head, your mind, your vision. We can all list the obvious ones but it’s the everyday subtleties that we may be taking for granted.

要感谢什么呢？要是你可以立马在脑子里列出10到20件事情，那你可能还没有意识到你有多幸运。有什么需要感激的呢？其实有好多，比如说你有工作，健康，家人，有空气可以呼吸，有房子可以遮挡风雨，有活跃的思想，明亮的眼睛。这些事情都需要去感谢，但我们一直都认为他们的存在是理所应当的。

To gain awareness of all the things that make life great you can join me in starting a gratitude journal. The first time I heard of the gratitude journal I thought “Wow that sounds like a nice idea” and really just left it at that. However, the more I focus on developing myself – wanting to live a simpler and more enjoyable life – I’m now finding that I look for what there is to be grateful for. This has been important in changing the way I see life and circumstances. Obstacles can be seen as opportunities. Opportunities to build character or to reaffirm how much you really want what’s on the other side. Looking for and seeing the good in every situation creates a shift in thinking to the positive.

要发现这些使你生活变得美好的事情，你就要像我一样开始写感恩日志。我第一次听到感恩日志的时候觉得“哇，这个主意不错哎”，然后就不了了之了。然而，当我希望自己能够生活地更简单更享受的时候，我意识到我一直都在寻找那些需要感谢的事物。写感恩日志改变了我对生活的看法。即使在困难中你也可以发现机遇，它能帮你塑造人格，让你更确信什么才是你真正想要的。看到事物美好的一面能够培养积极乐观的心态。

So with that in mind, I started my first gratitude journal yesterday. OK it’s actually on a piece of paper tucked inside my other journal that I write in nightly, but it’s a start and I will make it more formal very soon. You may already be keeping one for yourself and that’s great! But if not I hope you will consider starting one with me today.

一想到这些，我昨天就立即开始日志。好吧，我承认它其实只是我夹在每天晚上日记中的一张纸，但是既然开始了我很快会把它弄得更像样些。你可能已经开始写这份日志了，如果这样那你真棒！要是还没开始的话，我希望你可以和我一起从今天开始。

What is a gratitude journal?

什么是感恩日志？

The gratitude journal is simply a journal you use to capture gratitude. It can be sexy and luxurious or as plain and simple as you want it to be. You can use a simple notebook, some white paper or a diary.

感恩日志就是用来记录那些你感恩的东西。你可以写地华丽丰富，也可以平平淡淡。你可以用记事本，日记本或者几张白纸来记录。

Once you have something to write in you will write 5 things that you are grateful for that day. You can do this right before bed or in the evening sometime. These don’t have to be big earth shattering revelations, as most things you are grateful for are not. These entries are what matter to you and what you are grateful for. This is a very personal venture. The only 2 rules with the gratitude journal are:

一旦想到可写的，你可以一天内写下5件你感恩的东西。可以在睡前写，也可以晚上的时候写。他们不一定非要是惊人的大事或特别重要的事。可以只是对你有意义，你觉得需要感激而已。它就像是你的秘密花园，因此有两点你要注意：

    Everything in it must be positive and; You can only list something you’re grateful for once – no repeating entries.

一定要记录那些积极向上的，对于那些你感恩的事情写一次就好，不要有重复

Ideas behind the gratitude journal。By looking for things that you are grateful for each day you automatically start seeing the positive side of everything. You begin to focus on what you have rather than what you don’t.

在下面写下你的感想。每天看看那些你感恩的事物，渐渐地你自然就对所有事物都很乐观。你会开始注意那些你所拥有的而不是那些没有得到的

The idea is not to write the same 5 things every night. In fact, every entry should be unique from the ones before. I’m anticipating that this will be fairly easy in the first week or two, then become a little more difficult. After a bit more  practice my mind will be trained to look for the good and finding things to be grateful for will become a little easier again. I also foresee gratitude being easier to find on good days however, on bad days it may be a bit more difficult. However, it’s on these bad days that positive thinking will be most so it’s important to keep going!

不是每晚都写5件同样的事情。事实上，每件事都要独特。开始的一两周会比较容易，之后会稍难些。坚持一段时间后，要发现那些美好事物就会变得容易些。我还发现在顺利的一天中会更容易有感恩之心，不顺利的时候则要困难些。不过，面对不顺时，那些积极的想法会鼓励我继续前进。

My 30 day challenge to you

向你下的30天挑战

So this all sounds good right? Ready to put it into action? These journals are very personal, so I won’t ask that you make your entries public. By making them public it may discourage you from being completely honest and you will likely hold back on what you are truly grateful for.

这听起来很棒不是么？准备好开始行动了吗？这些日志非常私密，所以建议不要公开。公开了可能会使你不再那么诚实地面对自己，对那些你心存感恩的也就会有所保留。

But I would like to know if you will join me on keeping a gratitude journal for at least 30 days. That’s it. If, at the end of 30 days (April 9) you don’t find it useful, it hasn’t changed your outlook on life or it hasn’t added value to your life then feel free to stop. There’s no one forcing you to continue.

不过我很想知道你是否愿意和我一起写30天的感恩日志。要是30天结束了你发现这并没什么用处，它并没有改变你对生活的看法，也没使你的生活更有意义，那就停下来。没有谁会强迫你继续的。

Steps to starting the challenge today

今天就开始

1. Make it public. Visit this page and submit a comment and let me know that you are up for the challenge. I’ll be asking you half way through how it’s going – Is it easier or harder than you thought? Have you kept up with it? Is it adding value? Again at the end I will touch base again and ask the same questions as well as if you intend to keep it going beyond the 30 day trial and what impact it has had on your life.

1.让大家都做个见证。浏览这一页并写下评论，让我知道你接受了挑战。我会在这30天中问候你——这比你想象中容易还是困难？你有坚持么？它让你的生活更有意义了么？30天结束的时候，我还会问这些问题。要是你决定30天后继续写，我还会问它如何影响了你的生活。 

2. Get a notebook. You should choose something that you will enjoy writing in. If you like a particular color, feel of the paper, or fabric covering the notebook go with that. If you like things simple with no distractions go for a plain covered book with unlined paper. It’s totally up to you. You can even personalize it if you like with doodles or photographs. Alternatively you can use the resource I put together specifically for you, Gratitude Journal.

2.准备一本记事本。选一个你喜欢的本子。不管你是对某个颜色，某种纸质，某种封面情有独钟，还是喜欢朴素封面，里面没有格子的那种，这些都随你。你甚至可以在上面涂鸦，贴照片。或者用我为你特别准备的感恩日志

3. Get a nice pen. Choose a pen that you enjoy writing with and leave it near your journal so you have everything you need ready to go.

3.选一支漂亮的笔。准备一支好写的笔放在记事本旁边。做好这些准备后你就可以开始写了。

4. Choose a location. I suggest keeping your journal on your bedside table. If you don’t want to write just as you’re going to bed keep it somewhere that will encourage you to write in it regularly. I suggest at night right before bed as you can reflect on what you’re grateful for that day, but really you can write in it any time that suits you.

4.选一个存放地方。建议你把它放在旁边的桌子上。要是你不想在睡前写那就把它放在一个能让你够坚持写的地方。我是建议在睡前写，因为这样可以回忆当天需要感恩的事情，不过你也可以在任何方便的时候写。

By centering your life on gratitude you can a shift in your thinking to the positive and gain awareness of what’s great in your life. Everything seems a little easier, a little brighter, you are more open to opportunities when they arise and you start to focus on what you have rather than what you don’t.

关注生活中值得感恩的事物会让人变得更乐观开朗，你会注意到生活中美好的点点滴滴。任何事情都会变得更加简单，美好，当机会到来的时候你会勇敢地抓住它们，你会开始注意你所拥有的而不是得不到的。