又一年的生活黑客来了又走！我们庆祝我们最喜欢的时刻，黑客，客人和2018年的插曲，我们的年度最佳升级插曲。无论你是一个终生的倾听者，或是一个新的倾听者，想要体验升级带来的魔力，我们都会为你服务。如果没有我们一年一度的爱丽丝和梅丽莎唱《友谊地久天长》的传统，年终插曲会是什么样呢？开玩笑的！当然，这是我们今年的升级版。

请收听上面的升级，或者在所有提供播客的普通地方找到我们，包括Apple播客、Google Play、Spotify、iHeartRadio、Stitcher和NPR One。请订阅，评分，并审查。

安妮拉莫特提升了我们的生活

There is some sort of loving energy in the world.

如何克服你的恐惧，与冥想老师迪安斯卢伊特

A lot of people feel that if they’re not worried, they’re being irresp***ible. [But] worry actually does not help.

如何冷静下来，与阿斯玛大学创始人克雷格理查德

To see so many other people getting so much benefit perks me up as a researcher.

***如何扩展你的意识，迈克尔·波伦

It was absolute obliteration of any categories of experience. I’m talking about self, gone. Time, gone. Place or space, gone. It was just existing in this field of pure energy

如何找到爱，与媒人博士弗兰基巴山

I’ve really been encouraging my clients to get offline and think about meeting people in your world. You know, people that are in proximity to you.

如何挽救你们的关系，与离婚律师詹姆斯j。塞克斯顿

If there was an infidelity-generating machine, it would basically be Facebook.

如何修复一颗破碎的心

‘The mother died a year ago and I should be better.’ What does that mean to her? What does she, where does she think she should be? That it doesn’t bother her at all? Uh, no. When your mother dies, it can be 20 years later. If you were close with your mother and you think about it, you might tear up. That doesn’t mean you haven’t grieved correctly.

如何重塑自己，与科斯玛特和劳伦斯奥唐纳

It was just me with an idea written down. And I was sleeping on my mom’s couch. I went back to my mom’s block that was still the place where I was only allowed to parole. And I came there and I was waking up every morning and during the workout in the street and I would run side by side next to a female wearing yoga pants and start pitching them.

如何少喝酒，安妮·格雷斯

There’s this thing called spontaneous sobriety where people just say, ‘I’m done. I’m sick of this.’ They make a single decision. And statistically, the research has shown that people who do that, just spontaneous sobriety, no rehab, no treatment, make one permanent decision in their lives that they’re just done with this substance are on average three to five times more likely to stay sober than AA.

如何成为一个成功的艺术家，与吉尔摩女孩的庆功社和作家奥特萨莫斯菲格

The best part of getting to do this business has nothing to do with, you know, fame or going to premiere parties, actually that’s the difficult part. But the best part of it is really to find these moments where I can let down my guard, because a lot of times I feel like we’re in a performance of ourselves ... And it’s ironic that in this medium of acting where you’re pretending to be someone else, it gives me a chance to let down my performance of myself.

《如何失败》，喜剧演员克里斯·格哈德和阿基拉·休斯

You can steal a big roll, you can steal a **all roll... I mean, look. Any paper can be toilet paper.

年度最佳升级

每周我们都会谈论那些正在给我们的生活带来巨大变化的微小变化。在本期节目中，我们回顾了我们这些年来最重要的升级，包括：购买踏板辅助自行车（梅丽莎），学习编织成吨的节日礼物（瑞秋），以及聘请在线私人教练/营养师（爱丽丝）。