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The largest largest peak, boost, spike in wellbeing when we are expressing gratitude to others.
表达感激时是最让我们感到幸福的时候
Quite remarkable if you think about it.
想想吧，相当不可思议
And if you think about it further, it is a win-win.
进一步思考会发现它是双赢的
Because obviously you get the benefit — this is what the research shows. We feel good when we express it. and the other person feels good too.
因为显然你从中得益——研究已证明了这一点，表达感激时我们感觉很好，对方也会感觉很好
They benefit a great deal. So you are creating a win-win and an upward spiral, because that person is then more likely to express gratitude to others.
他们的获益良多，于是你创造了一个双赢的局面，一个上升的螺旋，因为对方也更可能向他人表达感激
The best way to lead it by an example: be the change you want to see in the world, as Ghandi said.
最好的方法是以身作则：成为你期许见到的改变，如甘地所说
So you want people to be more grateful? Express gratitude yourself.
想让他人充满感激？先以身作则表达感激
They are more likely to then take it on and express gratitude to others
他们才可能承接下去向他人表达感激
So not only you start an upward spiral between you and that person, but also potentially between that person as well as others.
你不仅仅在你和对方之间启动了一个上行螺旋对方和他人之间可以承接上行
Paying it forward. Paying it forward.
传递出去，传递出去
The downside of this intervention is while it leads to a spike in well-being, that spike usually goes away after about a month.
这种干预的不利之处是，虽然它能让幸福感达到峰值，但一个月后，幸福感会消退
It varies: it can go away after a week or after three months.
时间不同，可能是一周或三个月后
But the average it goes away after about a month.
但平均来说一个月后会消退
The spike to well-being. So the key you want to maintain the spike is to do it regularly.
幸福感的峰值，保持这个峰值的关键就是经常去做
Either once a week. Once a week, two weeks. Once a month. Do it. You can do it one week a gratitude phone call and make it ritual.
每周做一次，两周做一次或一月做一次，一周打一次感激电话，把它变成仪式
The next week, a gratitude letter. The week after that, a gratitude visit. Or something like that.
下一周写信表达感激。再下一周，感激拜访，以此类推
Again, variety. Variety really helps here.
还是要有变化，形式的变化很有帮助
But do it regularly as a ritual. And when we talk about change next week, we'll talk about the importance of rituals.
但把它作为一种仪式经常去做，下周谈"改变"时，我们会谈到"仪式"的重要性
Because in many ways, that's the only change for real, lasting change.
因为在很多方面，那是唯一的真正持久的改变
