1. Exercise 运动

Exercise is a way to improve yourself both mentally and physically. If you don't want to cough up the money for a gym membership, personal trainer, or expensive in-home weight set, try this simple full-body workout by performing these exercises:

运动是能从身心两方面提升自我的方法。如果你不情愿掏钱去健身房，请私人教练，或者购买昂贵的运动器材，试试练习以下简单的全身锻炼：

Push ups 俯卧撑

Crunches 仰身

Squats 蹲坐

You can find a plethora of free workouts and workout tips online. For instance, don't have dumbbells? Use cans of soup, or a few old milk cartons filled with water.

你可以在网上找到太多这种免费锻炼的方法和锻炼的诀窍。举例说，没有哑铃，就用罐汤，或几瓶灌满水的旧牛奶盒。

2. Go to the Library 去图书馆

The library is a great resource that is often under utilized - and its free! The library has books, CDs, tapes, DVDs, and free access to computers. Picking up a book is a great way to entertain yourself and also tune up your reading skills. Your local library holds a vast amount of knowledge just waiting to be acquired!

图书馆是一种人们经常利用的丰富资源，而且是免费的！图书馆有书籍，光碟，录音带，数字影碟，还有免费上网端口。拿本书来看是你娱乐自身的好方法，同时还可以提高你的阅读技巧。你当地的图书馆蕴含大量的知识，只等你去吸取。

3. Meditate 沉思

This is one thing that everyone should do to improve his or her quality of life. Meditation is often thought of as relaxation, which it is, but one can also gain insight into their lives by just sitting quietly and thinking. If you don't want to think about anything, just sit there silently and count your breaths - this will help you immensely as well. Sometimes thinking about nothing can accomplish as much or more than having your mind full of thoughts.

这是每个人都该做的事情，以改善自身的生活质量。沉思往往被认为是一种放松，事实如此，但一个人也可以以静坐和思考来深入了解自身的生活。如果你不愿意去想任何事，就默默坐在那里，数一下您的呼吸----这也将极大地帮助到你。有时候脑袋不想任何事比您脑袋装满东西一样，可以完成或更多地完成工作。

4. Take a Walk 散步

A walk can be a great way to relieve stress. Even if you are just going once around the block, taking a walk does wonders for your mood. You can walk to a place you need to go, or just walk with no destination in mind. The latter is often more relaxing.

散步是舒缓压力的好方法，即使你只是在周边街道走一遍，散步会对你的心情产生神奇的作用。你可以步行到一个你要去的地方，或只是毫无目的的散步。但后者往往是更放松自由的。

5. Smile 微笑

Just the act of smiling will put you in a better mood. No matter what is going on in your life, you will feel at least a little better just by letting yourself smile.

单是微笑这个行为会给你一个好心情。不管你的生活过得如何，让自己微笑会让你感到好点儿了。

6. Give Something Away 赠送

Generally, we all have too much stuff, and it can be overwhelming. Decide what you don't need anymore, and give it away either to charity or a friend.

一般来说，我们都会有太多无关紧要的东西，但它们还是可以利用的。想一下哪些东西你不需要了，把它捐给慈善机构或者是你的朋友。

7. Volunteer 做一名志愿者

Volunteering doesn't only improve your life, but also the lives of others. There are lots of ways to volunteer, you could do so on a regular basis with an organization or group you support, or simply stop into a place and donate a few hours of your time. Great examples of this are going in to the humane society to walk the dogs or signing up to help serve a meal at a homeless shelter.

志愿活动不只是改善你的生活，还同样改善别人的生活。成为一名志愿者有很多种方式，你可以在你支持的组织或团体中定期做义工，或者干脆到某个地方花几个小时做事情。此类成功的例子还有加入人道组织去帮忙遛狗，或报名在收容所中协助准备午餐。

8. Organize 整理

Organize your living space - your desk, office, room, backpack, briefcase, kitchen, bathroom, closet, etc. Keeping things in order helps keep your life in order. A chaotic house leads to a chaotic mood when coming home at the end of the day, so take the extra time to keep things organized.

整理好你的生活空间，你的书桌，办公室，房间，背包，公文包，厨房，浴室，壁柜等，保持东西整齐，有助于让你的生活井然有序。当结束一天工作回家，凌乱的内务会给你带来混乱的心情，所以可以花点额外的时间，保持东西整齐。

9. Ride Your Bike 骑自行车

Not only is this good exercise, but with the price of gasoline, taking your bike for those short trips can end up saving you a good deal of money. Riding a bike is also much less stressful than driving through traffic.

骑自行车不仅是一项良好的锻炼，而且随着汽油价格的上涨，短途旅行骑自行车可以节省一大笔钱，而且骑车也比开车少很多压力。

10. Hug Someone 拥抱

Just hugging someone can immediately make your life better. We live in an age where contact with fellow humans is often avoided, but giving/getting a hug can instantly boost your mood by releasing good endorphins. Touch is a good thing.

拥抱别人可以让你的生活更美好。我们生活的时代，人与人之间的直接接触往往被避免。拥抱或被拥抱都可立刻刺激到你的心情，释放内啡肽。接触是一件好事。

11. Yoga 瑜伽

Practice yoga outdoors or in a large space in your own home. If you don't know how to do yoga, you don't need to sign up for an expensive class. Your local library should have books on yoga, or even DVDs to get you started. Yoga builds strength, flexibility, mental alertness, and also calms the mind, leaving you relaxed and fulfilled after a session.

我们可在户外或室内的大空间里练习瑜伽。如果你不知道如何练瑜伽，你不用去报名费昂贵的学习班报名，你当地的图书馆应该有关于瑜伽的书籍，甚至是光碟，可让你轻松学会。当你完整练习过一段时间后，你会发现瑜伽可练就力量，灵活性，精神的警觉性，也可以平静心灵，让人放松。

12. Stop Procrastinating - Finish Something! 停止拖延，完成任务

Do something you have been putting off for a while. It always feels good to get something over with, and finishing something you have been putting off is usually a good idea in general. As many wise people have said, "don't put off till tomorrow what you could do today."

做一些你已经拖延一段时间的事。把事情完成，感觉总会很好，对大多数人来说，完成已经推延很久的事是一件很好的事情。正如很多智者所言，“不要把你今天可完成的事拖延到明天。”

13. Go Outside 外出

Just taking a break from being in doors can change your mood in a positive way. Especially if it is a nice day out, go outside and read a book, watch the clouds, have a cup of tea, or just sit and enjoy being outside. Even if its raining you can have a good time - grab a friend, family member, or loved one, throw your inhibitions to the wind and go run around and dance in the rain!

从室内出来休息一下，能积极地改变你的情绪。特别是遇到一个好天气，外出，读书，看云，喝茶，或者就单纯的坐着，享受外面的空气。即使下雨，你也能过的开心——邀出朋友，家人或爱人，忘记刮风，在雨中狂奔跳舞。

14. Challenge Your Brain 挑战你的大脑

Sudoku, logic puzzles, and crossword puzzles can be great ways to stimulate your brain. You also feel satisfied when completing them.

数独，逻辑谜语，还有填字游戏，会是刺激你大脑的好方法。当你完成的时候会很有成就感。

15. Write 写作

Start journaling and write down your thoughts. Sometimes, getting your thoughts down on paper lets you analyze them more clearly, and worry about them less. If you are feeling creative, write a poem, or a short story, or just put your pen to paper and see what comes out. Drawing and painting can also be a great outlet. Even if you aren't a spectacular artist, it feels good to doodle or create something of your own. Writing, drawing, and painting can be relaxing, and also give you a sense of accomplishment when you create something you really like.

开始些日记，并写下你的想法，有时候把你的思考写在纸上，可让你更清楚地分析它们，并更少的担心他们。如果你感觉有了灵感，想写一首诗或一则故事，或者只是把你的想法随意写写。画画也是一种很好的发泄方式，即使你不是一个引人注目的艺术家，感觉好的时候也可以创造一些属于自己的东西。书写绘画可以让你放松，当你创造了你真正喜欢的东西也会给你成就感。