21. If you have been indoors, get out and feel the sunshine on your face for 30 seconds- it will elevate your mood quickly (if it is 100 degrees outside then feel the sunshine from a more comfortable temperature if possible).

    21. 如果你一直待在室內，走出去，感受30秒陽光照在臉上的感覺——這會讓你的心情立刻變得好起來(如果外面的氣溫高達100攝氏度，那么在一個更適宜的溫度下去感受陽光)

    22. Say yes to giving a charitable donation at your local merchant when asked (give one more time than you had planned to give).

    22. 如果一個當地的商店請求你做一次慈善捐助時表示同意。(多給一個人一些時間，雖然你本來并不打算如此)

    23. Register to vote. Just fill out a 30 second card! As you follow this or any registration process of your country, determine to take advantage of the opportunity to vote when it comes, if you are able to do so.

    23. 報名參加選舉。只需要花30秒時間填寫一張卡片。當你這樣做的時候，下決心在選舉來臨時投出這一票。

    24. Plant a seed (or plant a plant or tree if you have the skills to do so this quickly). Imagine if millions did this at once.

    24. 播下一顆種子。(如果你有技巧能迅速完成的話也可以種下一株植物或一棵樹)。想想如果數百萬的人都馬上這樣做了的話...

    25. Turn off the lights in a room where you are not (turn off the water when not in use, etc.). Every 30 seconds matters.

    25. 當你不在房間的時候，把燈關掉。(諸如此類，不用水的時候將水龍頭關掉。)這樣的每一個30秒都不是小事。

    26. Place a bag by your trash and put a recyclable item inside it. Congratulations, you have now started recycling!

    26. 在垃圾桶旁邊放一個袋子，然后在里面放一些可回收的小東西。祝賀你，你已經開始回收之旅了。

    27. Stop any bad habit in 30 seconds. Then keep repeating at 30 second intervals.

    27. 在30秒鐘內戒掉一個壞習慣。然后每隔30秒重復你做的事情。

    28. Seek out laughter and laugh for 30 seconds. Repeat as needed to release tension.

    28. 尋找笑料，然后大笑30秒。在有必要的時候重復這樣做，來緩解緊張氣氛。

    29. Drink water.

    29. 喝水。

    30. Imagine for 30 seconds being content with everything you have. Then imagine balancing contentment with striving to continue God's purpose in you, take an attitude of perseverance, and determine to go for it!

    30. 花30秒的時間想象一下你對所擁有的一切都感到滿足的情景。然后設想一下如何在感到滿足與努力發揮天賦才能之間保持平衡。擁有堅定不移的態度，并且一旦下了決心，就去盡情追逐你的夢想！