It usually takes us much longer to change our moods than we’d like it to take. Here are ten things you can do in ten minutes or less that will have a positive emotional effect on you and those you love.

我们通常需要很长时间来调整情绪，这时间远远超出我们希望花费的。以下是在十分钟内你可以做的十件事，这十件事将会对你和你爱的人产生积极的情感效应.

1. Watch "The Last Lecture" by Randy Pausch. See it online at www.Oprah.com. This is a deeply moving segment that may be the best ten minutes you've ever invested in front of a computer.

观看兰迪.波许的《人生的最后一堂课》。网址是t www.Oprah.com。这或许是你坐在电脑前迄今为止所投资的最值的十分钟——一个感人至深的片段。

2. Spend a little while watching the sunset with your mate. Nothing extra is necessary. Just sit and take in the natural beauty of the sky and appreciate being able to share it with the one you love.

和你的伴侣一起看日落。静静地坐下，沉浸于自然美的天空，因为能够和你爱的人一起分享这份美丽而感激，除此之外，其他一切都不需要。

3. Sit quietly by yourself. It doesn't really matter where or when. Just let your feelings bubble up and then experience the thoughts flowing out of your mind. Clearing your head and heart will give you extra energy to get through the rest of the day.

独自一人静静地坐着，何时何地并不重要。尽情释放自己的感情，细细感受你脑海中浮现的每一个念头。净化你的灵魂和大脑，在这一天中接下来的日子你会充满活力。

4. Write a thank you note to your mate. When was the last time you thanked your partner for just being who he or she is and being with you? Doing this in writing will give your partner something to cherish for the rest of his or her life.

给你的爱人写一封感谢信。无论仅仅是因为他或者她的存在而感谢还是因为他或者她陪着你而感谢。还记得最近一次你感谢你的爱人是什么时候了吗？写下来这些感动吧，这将会让你爱的人在余生拥有有所珍惜的回忆。

5. Take out your oldest family photo album and look through it. The experience will fill you with fond memories and perhaps make you a bit wistful for days gone by.

拿出年代最久远的全家福相册，认真地浏览。曾经的经历会让你充满爱的回忆，你或许会对那些逝去的日子多少有一些留恋。

6. Play with a child. Most kids have short attention spans; ten minutes of quality time from a loving adult can make their day. It will also help you stay in touch with the child inside of you.

与孩童玩耍。大部分孩子注意力时间跨度很短，来自一个有爱心的成年人的美好十分钟，对于他们来说，可能就是一天全部的快乐。这会有助于让你保持拥有一颗孩子般的心。

7. Visualize or imagine a positive outcome for any issue. Medical doctors recommend visualization to patients with chronic and potentially fatal illnesses. If it can help them, it can do the same for you.

对任何什么事情都抱有一种乐观的态度。精神医生建议用想象的方法来帮助治疗有长期潜在性严重疾病的患者。如果那对于病人有帮助的话，对你也会有帮助。

8. Go to bed with the one you love ten minutes earlier than usual. Then spend that time just holding each other. Let the feeling of warmth from your mate move through you.

和你的爱人比平常提前十分钟上床休息。十分钟里，你们可以相互拥抱，让他或者她的爱温暖你全身的每一处细胞。

9. Hang out by some water. Studies show that hospital patients who can see a natural body of water from their beds get better at a 30 percent faster rate. If you're not near the coast or a lake, try taking a bath. Doing so is also healing.

研究表明在病床上看到以自然形式存在的水的那些病人往往会以提前预期30%的速度痊愈。如果你离海岸或者湖泊很远的话，那就洗个澡吧。这样做同样可以治愈你的精神创伤。

10. Dance like nobody's watching. Shake, twist, and jump around. Let yourself feel the joy of moving to your favorite music.

尽情的跳舞吧，就像没人看见一样。摇过来扭过去，上蹿下跳。听着你最喜欢的音乐，尽情的享受这摇摆的欢乐吧。

Sadly, many people measure happiness by how long the experience lasts. The truth is that a few minutes of joy here and there can make a big difference in what you get out of life.

然而悲哀的是，很多人以这种经历能持续多长时间来衡量幸福。事实上，这儿几分钟的快乐，那儿几分钟的欢悦，就足以让你的生活从此与众不同了。