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Increase social connections.
增加社会联系。
Reconnecting with a friend can boost happiness, but so can a meaningful encounter with a stranger.
重新与朋友获得联系可以增加幸福感，但与陌生人有意义的邂逅也能让你增加幸福感。
"One of the most complex things we can engage with is another person's mind,"
本课程中提到的一位研究人员、加州大学伯克利分校助理教授朱莉安娜·施罗德说：
says Juliana Schroeder, an assistant professor at the University of California, Berkeley, and one of the researchers cited in the course.
“我们能接触到的最复杂的事情之一就是另一个人的思想。”
Ian loves chatting with waiters, and I noticed him doing it even more after we learned about the benefits of such interactions.
伊恩喜欢和服务员聊天，我们了解到这种互动的好处后，我注意到他更喜欢这么做了。
He beams afterward.
他在这么做后会笑容满面。
Tim Bono, who teaches his own course on happiness at Washington University in St. Louis, offers this caveat:
蒂姆·博诺在圣路易斯市华盛顿大学教授他的快乐课程，他告诫大家：
Facebook friends don't count.
脸书上的朋友不算数。
In fact, many studies have found that the more you use social media, the less happy you are.
事实上，许多研究发现，你使用社交媒体越多，你就越不快乐。
In his book, Happiness 101: Simple Secrets to Smart Living and Well-Being,
博诺在《幸福101：智慧生活并获得幸福的简单秘密》一书中指出，
Bono argues this is because social media—especially picture-heavy platforms such as Instagram—
这是因为社交媒体，特别是像Instagram这样包含大量图片的平台，
showcases things others have that we don't, making us want more and appreciate less.
展示了别人拥有而我们没有的东西，这会让我们想要的更多，而更少地去欣赏我们的所有。
Santos echoes this idea in her course.
桑托斯在课程中也表达了这一观点，
She warns of ways our minds trick us into feeling less happy,
她警告说，我们的想法会欺骗我们，使我们感到不那么快乐。
such as by comparing ourselves with others who seem richer or more accomplished.
比如，将自己与其他看起来更富有或更有成就的人进行比较。
And with the volume of carefully curated digital personas online,
而与大量精心策划过的网络虚拟人物相对比，
the comparison is far less likely to be favorable—or, for that matter, true.
远不是一件对我们有利的事情，而且也不真实。
Perform acts of kindness.
做善事。
Volunteering to help someone or buying a coffee for the person behind you in line can make you happier
主动帮助别人或给排在你后面的人买杯咖啡，会比做一些自我放纵的事情，
than doing self-indulgent things such as getting a massage or a pedicure.
比如做次按摩或做足部护理更让你开心。
"You just feel good about yourself as a person,"
加州大学河滨分校的桑娅·柳博米尔斯基说：
says Sonja Lyubomirsky of the University of California, Riverside, another of Santos's sources.
“你会对自己感觉良好。”
"Whereas if you're treating yourself, it might actually lead to feelings of guilt afterward.
而如果你自己去享受，这可能会导致在事后出现内疚感。
