Sit silently and be mindfully observant of everything around you.Write a list of five things for which you’re grateful.Write a list of five things that bring you joy.Integrate at least one thing that brings you joy into each day.Watch the sunrise or sunset.Send texts, emails or handwrite a brief note of friendship, love or gratitude to a friend.給一位朋友發(fā)一封有關(guān)友誼、愛或感激的短信、郵件或手寫一張簡單的便條。De-clutter a messy home or work area.Write down five terrific things about your body, appearance or performance.寫下與你的身體、相貌或是成績有關(guān)的5件了不起的事情。Make plans to go out with friends or family.To wind down before you go to sleep, spend five minutes laying in muted light reflecting on one positive highlight of your day.睡覺前先放松一下，拿出5分鐘躺在柔和的燈光下回顧一天中最精彩的部分。Remove processed or refined foods from your kitchen.
Chop vegetables.
Learn how to read a nutrition label.學(xué)習(xí)閱讀營養(yǎng)成分標簽。Pack your lunch or snacks.Create a lovely ambiance for eating – a place setting, music, table flowers, or whatever else you wish to include; it’s worth reiterating, the TV and all other devices and screens should be turned off.為進餐創(chuàng)造一個令人愉快的氛圍——餐位餐具、音樂、桌花或者你希望包括的任何其他事物;要重申的是，關(guān)掉電視和所有的其他設(shè)備以及屏幕。Identify three to five foods you might binge on and substitute in a tasty, healthy substitute for each.確定3~5樣你可能會猛吃猛喝的食品，給每樣找一種健康又美味的替代品。Sign up for a food-tracking app or program.Schedule a family or friends shared meal date.Log your foods in a journal or on a tracker.Get up and move your body for five minutes after 45 minutes of sitting.Crank up the music and dance.Choose a wearable tracking device.Do a combination of one or more exercises, such as bent-knee or total body push-ups, wall squats, standing on one leg.結(jié)合一項或多項鍛煉，如彎曲膝蓋或全身俯臥撐，或在墻側(cè)下蹲或單腳站立。Strength train using one or more body parts, such as your back and biceps.加強身體的一個部位或多個部位的鍛煉，如背部和肱二頭肌。Run in place, on a treadmill or outdoors.Use any cardio equipment, such as a treadmill or a cycle.Choose new exercise music.De-clutter your workout clothes closet area.Launder and organize your workout clothes.
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