通往快乐之路 快乐的另类公式

To lower your past-negative scores you can work to silence your pessimistic inner critic by meditating or to keeping an ongoing list of all the good things in your life right now. 'It's thinking about what's good in your life now, rather than what was bad in your life then, ' says Dr. Zimbardo.
要降低过去消极得分，你可以进行冥想或者不断记录当前生活中的所有美好事物，让你内心中那个悲观的批评家静音。津巴多称：“要想想你现在生活中的美好事物，而不是过去生活中悲惨的东西。”

And you can reduce your future fatalistic perspective by learning a new skill or hobby that allows you to see your change, and doing it with a partner -- it's less isolating and the other person can give you positive feedback.
另外，要降低未来宿命时间观得分，可以学习能让你看到自己变化的新技能或者爱好，可以和伴侣共同来做──这样就不会那么孤独，对方也能给你积极的反馈。

Dominic Monahan not surprisingly had a negative perspective after he was laid off from his job as a project manager at a printing press manufacturer in 2009, and moved into his mother's suburban Chicago basement. He sent out hundreds of resumes -- and landed no interviews. 'I had no hope and was living in the past, ' says the 42-year-old. 'I was ready to give up.'
多米尼克·莫纳汉(Dominic Monahan)曾在一家印刷机生产商担任项目经理，2009年他遭遇了裁员，搬进他母亲位于芝加哥市郊居所的地下室，受这些变故打击，他带有一种消极观念也不足为奇。莫纳汉投了数百份简历──但一次面试机会也没有。42岁的莫纳汉说：“我完全丧失了希望，我生活在过去，我准备放弃了。”

Mr. Monahan admits he was always pretty focused on present gratification. He preferred to ride his mountain bike, run, hunt, 'or do anything' instead of studying. He dropped out of college, joined the Navy and held a series of technician jobs after he got out. He says he tried college several more times without graduating.
莫纳汉承认，他一直都是相当重视眼前的满足。与学习相比，他更喜欢骑山地车、跑步、打猎，或者“做任何事情”。他大学时中途辍学，加入海军，退役后从事过一系列技术员工作。他说，后来他又试着上过几次大学，但都没有毕业。

He tried psychotherapy after he lost his job, but quit because he felt it was just paying someone to listen to him complain. While he didn't try Time Perspective Therapy specifically, his experience shows how the method can help a person recover from a downward spiral.
失业后他曾尝试过心理治疗，但后来放弃了治疗，因为他觉得自己只是在付钱给别人听他发牢骚。尽管他没有专门尝试过时间观疗法，但他的经历却显示出这种方法是如何让人摆脱恶性循环的。

He eventually gained 60 pounds (eating peanut butter by the spoonful) and began sleeping 18 hours a day. When he outgrew his sweatpants, he says, he decided to turn his life around. He signed up for an online finance degree, and the condensed classes helped him to feel he was making progress. He recently graduated. He also got a temporary consulting job at a company that uses new technology to purify wastewater.
莫纳汉最终重了60磅（他一勺一勺地吃花生酱），他开始一天睡18个小时。他说，当他的运动裤穿不下时，他决定彻底改变一下自己的生活。他报名参加一个网上金融学位培训，密集型课程让他感觉到自己在取得进步。最近他毕业了。他还在一家运用新技术 化污水的公司找到了一份临时性顾问工作。

He started to exercise and took up the martial art Tae Kwan Do. His instructor, who is also a psychologist, taught him to talk back to his negative inner voice. Now, when he starts ruminating on mistakes he's made in the past, or tells himself there is no hope, he says out loud: 'Stop . . . This behavior is not going to move us in a positive direction or make us happy.'
他开始锻炼身体，还开始练跆拳道。他的教练（也是一位心理学家）教他反驳内心的消极声音。现在，当他开始琢磨过去犯下的错误，或者告诉自己没有希望时，他都会大声说：“停……这种行为不会让我们迈向积极的方向，也不会让我们快乐。”

Mr. Monahan still lives with his mom. He has lost 35 pounds and says his hunt for a financial analyst position and his goal of achieving more Tae Kwan Do belts keep him focused on the future.
莫纳汉仍然和他母亲住在一起。他已经减轻了35磅，他说，他在寻找金融分析师职位，还计划获得更高的跆拳道级别，这些目标使他将注意力集中于未来。

The small steps he took all added up and 'helped me get out of the negative past, be in the present and plan for the future, ' he says. 'Over time they started to change my subconscious into believing there is hope.'
他说，他迈出的每一小步都累积起来，“帮助我摆脱了消极的过去，让我能够活在当下，筹划将来。它们渐渐开始改变我的潜意识，让我相信希望。”

A Path to Happiness
通往快乐之路

To determine what steps people should take to boost their happiness, the Zimbardo Time Perspective Inventory questionnaire asks people to rate 56 statements, including the seven below, as very true, true, neutral, false or very false. For the full quiz, visit www.thetimeparadox.com
为确定人们应该采取何种措施来获得更多快乐，津巴多时间观问卷让人们用“极为符合”、“符合”、“中间状态”、“不符合”和“极不符合”来评定对56项陈述（其中包括以下七项陈述）的同意程度。访问网站www.thetimeparadox.com可看到整个问卷。