# HowToLiveWorse — the complete offline edition Source: https://github.com/eternity4719/HowToLiveBetter at commit a994b6a0c90598b0fe15cb837343f438dbf7b95d. Captured 2026-10-09; 34 chapters and 675 source entries. Upstream content license: [CC BY 4.0](https://creativecommons.org/licenses/by/4.0/). English translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). This edition pairs source material with original satirical reversals. Serious, sensitive topics retain their factual source notes. The satire is not advice. --- ## 01. Avoiding Premature Death Original chapter title: 不要早死 [← 回总目录](../README.md) 这一节讲三件事：车祸、火灾、中毒这类意外和伤害死亡；少数几种证据最硬的疫苗和筛查；身体出了什么信号就该去查一查。收益那一栏的数字，来自随机分组的试验、跟踪一大批人很多年的研究，或者官方统计。成本那一栏是作者按市面价格的粗略估计，只用来互相比较，不要拿去引用。 本节条目按主题分成下面几块，括号里是条号。 **路上**：系安全带（第 1 条），戴头盔（第 2 条），开车不超速、不酒驾（第 9 条），儿童安全座椅（第 10 条）。 **家里的火、气、电**：装烟雾报警器（第 3 条），燃气软管到期就换（第 4 条），电动自行车不推进楼道（第 6 条），备 ### 01-001 — Always wear seat belts, both front and back Original title: 系安全带，前排后排都系 **Source text (English):** ### 1. Always wear seat belts, both front and back - Cost: No cost at all. It only adds about 2 seconds to every trip. - In plain terms: Wearing a seat belt in the front seat cuts the risk of dying in a crash by roughly half. For drivers and passengers in light trucks, the reduction is about 60%. Among U.S. crash victims in 2022 whose seat belt use was documented, half were not wearing one. - Benefit: According to NHTSA estimates, seat belts lower the risk of fatal injury for front‑seat occupants of cars by 45% and for those in light trucks by 60%. In 2022, half of the U.S. fatalities in passenger cars had no recorded seat belt use. The World Health Organization states that seat belts can reduce the risk of death inside a vehicle by up to 50%. WHO also estimates that in 2021, 248,099 people died in road crashes in China, which translates to 17.4 deaths per 100,000 people. - Evidence grade: A - Sources:NHTSA (2024). Occupant Protection in Passenger Vehicles: 2022 Data (DOT HS 813 573). ; WHO (2025). Road traffic injuries fact sheet. ; WHO GHO RS_196/RS_198 (China, 2021). - Notes: Seat belts must be worn in the back seat as well. In the same report, 60% of rear‑seat occupants killed in crashes were not wearing belts. The 45% and 60% figures are NHTSA estimates derived from crash‑database analysis (Kahane 2015), not from randomized trials. The Chinese death toll cited by WHO is a projection and is several times higher than official police statistics; the two figures cover different populations, so only the WHO estimate is used here. **Original text (Chinese):** ### 1. 系安全带，前排后排都系 - 成本：不花钱。每次上车多花 2 秒。 - 说人话：坐前排系上安全带，出车祸时被撞死的概率大约降一半。坐轻型卡车前排的降六成。美国 2022 年死在车里的人，能查到系没系带的，有一半没系。 - 收益：美国交通安全主管部门（NHTSA）估计，系安全带能让轿车前排乘员受致命伤的风险下降 45%。轻型卡车前排下降 60%。2022 年美国死在乘用车（载人的小汽车）里的人当中，能查到系没系带的，有 50% 没系。世界卫生组织（WHO）的口径是，安全带让车内人员的死亡风险最多降低 50%。WHO 估计中国 2021 年死于道路交通事故的有 248,099 人，相当于每 10 万人里死 17.4 人 - 证据等级：A - 来源：NHTSA (2024). Occupant Protection in Passenger Vehicles: 2022 Data (DOT HS 813 573). ; WHO (2025). Road traffic injuries fact sheet. ; WHO GHO RS_196/RS_198 (China, 2021). - 备注：后排也要系。同一份报告里，第二排被撞死的人有 60% 没系带。45%、60% 这两个数，是美国交通安全主管部门（NHTSA）拿事故数据库算出来的估计（引 Kahane 2015），不是随机分组的试验。WHO 那个中国死亡人数是推算出来的，比公安交管登记的数字高好几倍。两边统计的范围不一样，这里只用 WHO 的口径。 **Evidence:** A. Seat belts must be worn in the back seat as well. In the same report, 60% of rear‑seat occupants killed in crashes were not wearing belts. The 45% and 60% figures are NHTSA estimates derived from crash‑database analysis (Kahane 2015), not from randomized trials. The Chinese death toll cited by WHO is a projection and is several times higher than official police statistics; the two figures cover different populations, so only the WHO estimate is used here. **Source summary:** Wearing a seat belt in the front seat cuts the risk of dying in a crash by roughly half. For drivers and passengers in light trucks, the reduction is about 60%. Among U.S. crash victims in 2022 whose seat belt use was documented, half were not wearing one. **Low-ROI detour:** Move “Always wear seat belts, both front and back” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Wearing a seat belt in the front seat cuts the risk of dying in a crash by roughly half. For drivers and passengers in light trucks, the reduction is about 60%. Among U.S. crash victims in 2022 whose seat belt use was documented, half were not wearing one.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [NHTSA (2024). Occupant Protection in Passenger Vehicles: 2022 Data (DOT HS 813 573).](https://crashstats.nhtsa.dot.gov/Api/Public/ViewPublication/813573); [WHO (2025). Road traffic injuries fact sheet.](https://www.who.int/news-room/fact-sheets/detail/road-traffic-injuries); [WHO GHO RS_196/RS_198 (China, 2021).](https://ghoapi.azureedge.net/api/RS_196?$filter=SpatialDim%20eq%20%27CHN%27) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-002 — Wearing a helmet and fastening the strap while riding motorcycles or e-bikes Original title: 骑摩托车、电动自行车戴头盔并扣好 **Source text (English):** ### 2. Wearing a helmet and fastening the strap while riding motorcycles or e-bikes - Cost: A helmet costs between 100 and 300 yuan. It takes just 5 seconds to put on each time. - In plain terms: Wearing a helmet and fastening the strap properly reduces a motorcyclist’s risk of dying in an accident by roughly 40%. The chance of suffering a head injury drops by about 70%. The strap must be tightened; a helmet that simply hangs loosely on the head does not count as being worn. - Benefit: Cochrane pooled data from multiple studies. For motorcyclists wearing helmets, the risk of death fell by 42%. The original odds ratio was 0.58, with a 95% confidence interval ranging from 0.50 to 0.68. Head injuries were reduced by 69% (odds ratio 0.31; 95% CI 0.25–0.38). - Evidence grade: A - Sources:Liu BC et al. (2008). Helmets for preventing injury in motorcycle riders. Cochrane Database of Systematic Reviews. - Notes: The helmet strap must be fastened securely. A helmet left hanging on the handlebars does not count as being worn. The figures above apply specifically to motorcycles. For e-bikes, no direct studies exist, but the mechanics of head injury in a crash remain the same. **Original text (Chinese):** ### 2. 骑摩托车、电动自行车戴头盔并扣好 - 成本：买一顶 100 到 300 元。每次戴上花 5 秒。 - 说人话：戴头盔并且把扣带扣好，摩托车骑手出事时死亡的概率低约四成。头部受伤低约七成。扣带要系紧，松松垮垮挂在头上不算戴。 - 收益：Cochrane 把多项研究合起来一起算。摩托车骑行者戴头盔，死亡风险下降 42%。原值 OR 0.58，可信范围 95% CI 0.50 到 0.68。头部损伤下降 69%（OR 0.31，95% CI 0.25 到 0.38） - 证据等级：A - 来源：Liu BC 等 (2008). Helmets for preventing injury in motorcycle riders. Cochrane Database of Systematic Reviews. - 备注：头盔要把扣带扣好，挂在车把上不算戴。上面的数据来自摩托车。电动自行车没有直接研究，是照着推过来的，因为撞上以后头部受伤的方式相同。 **Evidence:** A. The helmet strap must be fastened securely. A helmet left hanging on the handlebars does not count as being worn. The figures above apply specifically to motorcycles. For e-bikes, no direct studies exist, but the mechanics of head injury in a crash remain the same. **Source summary:** Wearing a helmet and fastening the strap properly reduces a motorcyclist’s risk of dying in an accident by roughly 40%. The chance of suffering a head injury drops by about 70%. The strap must be tightened; a helmet that simply hangs loosely on the head does not count as being worn. **Low-ROI detour:** Move “Wearing a helmet and fastening the strap while riding motorcycles or e-bikes” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Wearing a helmet and fastening the strap properly reduces a motorcyclist’s risk of dying in an accident by roughly 40%. The chance of suffering a head injury drops by about 70%. The strap must be tightened; a helmet that simply hangs loosely on the head does not count as being worn.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Liu BC 等 (2008). Helmets for preventing injury in motorcycle riders. Cochrane Database of Systematic Reviews.](https://doi.org/10.1002/14651858.CD004333.pub3) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-003 — Install smoke alarms; those heating with coal or gas in winter should also add a carbon monoxide alarm Original title: 装烟雾报警器；冬天在室内烧煤、用燃气取暖的再装一氧化碳报警器 **Source text (English):** ### 3. Install smoke alarms; those heating with coal or gas in winter should also add a carbon monoxide alarm - Cost: A smoke alarm costs between 30 and 100 yuan. A carbon monoxide alarm costs between 50 and 150 yuan. After installation, the batteries need to be replaced once a year. - In plain terms: A properly functioning smoke alarm can cut the risk of dying in a home fire by roughly 60%. Forty percent of fire victims are asleep at the time, so they won’t wake up just from the smell of smoke. For anyone heating their home with coal or gas during winter, adding a carbon monoxide alarm is essential. In China, 11,500 people died from carbon monoxide poisoning in 2018; 70% of those deaths occurred at home during the three winter months. - Benefit: A study in North Carolina examined homes that had experienced fires versus those that hadn’t. It found that having a working smoke alarm lowered the death risk by about 60%. The odds ratio was 0.39, with a 95% confidence interval ranging from 0.18 to 0.83. Between 2018 and 2020, 24% of fatal residential fires in the U.S. happened in homes without smoke alarms, and 41% of victims were asleep when the fire started. In 2018, China reported 11,523 deaths from carbon monoxide poisoning; of these, 72.59% occurred at home in December, 67.42% in January, and 66.48% in February. - Evidence grade: B - Sources:Marshall SW et al. (1998). Fatal residential fires: who dies and who survives? JAMA. ; USFA (2022). Fatal Fires in Residential Buildings (2018-2020), Topical Fire Report Series 22(2). ; You J et al. (2020). Number of Deaths due to Carbon Monoxide Poisoning by Month and by Place of Death — China, 2018. China CDC Weekly. - Notes: This grade is assigned because only one study exists on smoke alarms; it compared past fire incidents in various homes rather than using a randomized trial design. No research has shown that carbon monoxide alarms reduce mortality rates. The reported benefits are inferred from the fact that most poisoning deaths happen at home during winter. **Original text (Chinese):** ### 3. 装烟雾报警器；冬天在室内烧煤、用燃气取暖的再装一氧化碳报警器 - 成本：烟雾报警器一个 30 到 100 元。一氧化碳报警器一个 50 到 150 元。装好以后每年换一次电池。 - 说人话：一个能正常工作的烟雾报警器，能把住宅火灾里死亡的概率降约六成。起火时有四成人在睡觉，光靠鼻子是醒不过来的。冬天在屋里烧煤或用燃气的，再加一个一氧化碳报警器。中国 2018 年有 1.15 万人死于一氧化碳中毒，冬天那三个月七成死在家里。 - 收益：美国北卡罗来纳州研究了一批住宅火灾，回头比对出事和没出事的家庭。家里有一个能正常工作的烟雾报警器，死亡风险下降约六成。原值 OR 0.39，可信范围 95% CI 0.18 到 0.83。美国 2018 到 2020 年，有人住的住宅里发生的致死火灾，24% 家里没有烟雾报警器，41% 起火时人在睡觉。中国 2018 年报告一氧化碳中毒死亡 11,523 例。这些死亡里，12 月有 72.59%、1 月有 67.42%、2 月有 66.48% 发生在家中 - 证据等级：B - 来源：Marshall SW 等 (1998). Fatal residential fires: who dies and who survives? JAMA. ; USFA (2022). Fatal Fires in Residential Buildings (2018-2020), Topical Fire Report Series 22(2). ; You J 等 (2020). Number of Deaths due to Carbon Monoxide Poisoning by Month and by Place of Death — China, 2018. China CDC Weekly. - 备注：给 B 的原因：烟雾报警器这边只有一项研究，做法是回头比对出事和没出事的家庭，不是随机分组的试验。一氧化碳报警器本身没有降低死亡率的研究。这里的收益是按「中毒死亡集中在冬季、集中在家中」推出来的。 **Evidence:** B. This grade is assigned because only one study exists on smoke alarms; it compared past fire incidents in various homes rather than using a randomized trial design. No research has shown that carbon monoxide alarms reduce mortality rates. The reported benefits are inferred from the fact that most poisoning deaths happen at home during winter. **Source summary:** A properly functioning smoke alarm can cut the risk of dying in a home fire by roughly 60%. Forty percent of fire victims are asleep at the time, so they won’t wake up just from the smell of smoke. For anyone heating their home with coal or gas during winter, adding a carbon monoxide alarm is essential. In China, 11,500 people died from carbon monoxide poisoning in 2018; 70% of those deaths occurred at home during the three winter months. **Low-ROI detour:** Move “Install smoke alarms; those heating with coal or gas in winter should also add a carbon monoxide alarm” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “A properly functioning smoke alarm can cut the risk of dying in a home fire by roughly 60%. Forty percent of fire victims are asleep at the time, so they won’t wake up just from the smell of smoke. For anyone heating their home with coal or gas during winter, adding a carbon monoxide alarm is essential. In China, 11,500 people died from carbon monoxide poisoning in 2018; 70% of those deaths occurred at home during the three winter months.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Marshall SW 等 (1998). Fatal residential fires: who dies and who survives? JAMA.](https://doi.org/10.1001/jama.279.20.1633); [USFA (2022). Fatal Fires in Residential Buildings (2018-2020), Topical Fire Report Series 22(2).](https://www.usfa.fema.gov/downloads/pdf/statistics/v22i2.pdf); [You J 等 (2020). Number of Deaths due to Carbon Monoxide Poisoning by Month and by Place of Death — China, 2018. China CDC Weekly.](https://doi.org/10.46234/ccdcw2020.008) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-004 — Replace gas hoses and stoves when they reach their expiration date; never modify the piping yourself, and you may decline any unsolicited sales pitches from gas companies. Original title: 燃气软管和灶具到期就换，不自己改管道，燃气公司上门推销可以直接拒绝 **Source text (English):** ### 4. Replace gas hoses and stoves when they reach their expiration date; never modify the piping yourself, and you may decline any unsolicited sales pitches from gas companies. - Cost: A compliant gas hose costs only a few dozen yuan. Stoves should be replaced every few years; during replacement, check whether they’ve passed their expiration date. - In plain terms: A compliant gas hose costs just a few dozen yuan. Replacing it when it expires is a user obligation clearly stated in the “Regulations on Urban Gas Management.” The same regulations explicitly forbid users from modifying piping or removing gas meters on their own. Additionally, the regulations state that gas companies cannot require customers to purchase specific products or services. Therefore, you may freely decline any sales pitches claiming that replacement is mandatory. - Benefit: The regulations designate “promptly replacing gas appliances and connecting hoses that have been phased out by the state or have exceeded their service life” as a user obligation; this means you must replace any stove or hose that has reached its expiration date or been discontinued. The same regulations also classify “unauthorized installation, modification, or removal of indoor gas facilities and metering devices” as prohibited actions, which includes any DIY attempts to alter piping or remove gas meters. Furthermore, the regulations explicitly forbid gas operators from mandating that users purchase particular products or accept specific services. - Evidence grade: A - Sources:State Council of China (2010). (State Council of China 583 ) : ", , , "; " () "" () "" () , , "; " () "; , , "15". ; (2024). (): """, "", , "", , ". ; (2024). : """". - Notes: Some individuals pose as gas inspectors and, after performing a check, attempt to sell self-closing valves and alarms. However, Article 20, Clause 6 of the regulations bars gas companies from requiring you to buy their designated products; you may decline such offers or even file a complaint. If you detect a gas odor, first shut off the main gas valve; in the case of bottled gas, close the cylinder valve as well. Then open doors and windows to ventilate the area, but avoid using exhaust fans. Do not turn on or switch off any electrical appliances—including lights and range hoods—and refrain from using lighters. After that, leave the premises immediately and call the gas company’s emergency line from a safe location. Carbon monoxide poisoning is a separate issue; refer to Section 13 for details. **Original text (Chinese):** ### 4. 燃气软管和灶具到期就换，不自己改管道，燃气公司上门推销可以直接拒绝 - 成本：一根合规的燃气软管几十元。灶具几年换一次。换的时候顺手看一眼有没有过期。 - 说人话：一根合规软管几十块。到期就换，这是《城镇燃气管理条例》写明的用户义务。自己改管道、拆燃气表是条例明令禁止的。同一部条例还写了，燃气公司不能要求你买它指定的产品和服务。上门说「必须换」的推销，可以直接拒绝。 - 收益：条例把「及时更换国家明令淘汰或者使用年限已届满的燃气燃烧器具、连接管」写成了用户的义务：灶具和软管到了年限或者被国家淘汰了，你就要换。条例还把「擅自安装、改装、拆除户内燃气设施和燃气计量装置」列为禁止行为，自己动手改管道、拆燃气表都在里面。条例同时明确，燃气经营者不得要求用户购买它指定的产品，也不得要求用户接受它提供的服务 - 证据等级：C - 来源：国务院 (2010). 城镇燃气管理条例（国务院令第 583 号）第二十七条：「燃气用户应当遵守安全用气规则，使用合格的燃气燃烧器具和气瓶，及时更换国家明令淘汰或者使用年限已届满的燃气燃烧器具、连接管等」；第二十八条禁止行为含「（一）擅自操作公用燃气阀门」「（二）将燃气管道作为负重支架或者接地引线」「（四）擅自安装、改装、拆除户内燃气设施和燃气计量装置」；第二十条燃气经营者不得「（六）要求燃气用户购买其指定的产品或者接受其提供的服务」；第二十九条用户可就收费、服务向燃气管理等部门投诉，「有关部门应当自收到投诉之日起15个工作日内予以处理」. ；深圳市住房和建设局 (2024). 安全用气小知识（二）：「立即关闭家里的燃气总阀门」「迅速开门、开窗进行通风」「一定不要开、关家里的电灯、抽油烟机等电器」「人员应该迅速撤离，转移到安全的地方，并且及时拨打燃气公司的报警电话」. ；张家港市应急管理局 (2024). 燃气安全使用知识：「不要情急之下打开排气扇进行通风」「应远离现场之后才能打电话求助」. - 备注：条例原文能逐字核对，但它只说明到期换管是你的义务，不说明换了能少出多少事故。按年限换管能把燃气事故降多少，没找到官方统计数字，所以只给 C 级。有人以「安检」名义上门，检查完就推销自闭阀和报警器。条例第二十条第六项不许燃气公司要求你买它指定的产品，你可以拒绝，也可以投诉。闻到燃气味，先关燃气总阀，瓶装气关钢瓶阀门。再开门开窗通风，别开排气扇。电灯、抽油烟机这些电器一律别开也别关，打火机也别碰。然后人撤出去，离开现场再打燃气公司的报警电话。一氧化碳中毒是另一件事，见第 13 节。 **Evidence:** C. Some individuals pose as gas inspectors and, after performing a check, attempt to sell self-closing valves and alarms. However, Article 20, Clause 6 of the regulations bars gas companies from requiring you to buy their designated products; you may decline such offers or even file a complaint. If you detect a gas odor, first shut off the main gas valve; in the case of bottled gas, close the cylinder valve as well. Then open doors and windows to ventilate the area, but avoid using exhaust fans. Do not turn on or switch off any electrical appliances—including lights and range hoods—and refrain from using lighters. After that, leave the premises immediately and call the gas company’s emergency line from a safe location. Carbon monoxide poisoning is a separate issue; refer to Section 13 for details. **Source summary:** A compliant gas hose costs just a few dozen yuan. Replacing it when it expires is a user obligation clearly stated in the “Regulations on Urban Gas Management.” The same regulations explicitly forbid users from modifying piping or removing gas meters on their own. Additionally, the regulations state that gas companies cannot require customers to purchase specific products or services. Therefore, you may freely decline any sales pitches claiming that replacement is mandatory. **Low-ROI detour:** Move “Replace gas hoses and stoves when they reach their expiration date; never modify the piping yourself, and you may decline any unsolicited sales pitches from gas companies.” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “A compliant gas hose costs just a few dozen yuan. Replacing it when it expires is a user obligation clearly stated in the “Regulations on Urban Gas Management.” The same regulations explicitly forbid users from modifying piping or removing gas meters on their own. Additionally, the regulations state that gas companies cannot require customers to purchase specific products or services. Therefore, you may freely decline any sales pitches claiming that replacement is mandatory.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** chapter:13 **Source links:** 国务院 (2010). 城镇燃气管理条例（国务院令第 583 号）第二十七条：「燃气用户应当遵守安全用气规则，使用合格的燃气燃烧器具和气瓶，及时更换国家明令淘汰或者使用年限已届满的燃气燃烧器具、连接管等」; 第二十八条禁止行为含「（一）擅自操作公用燃气阀门」「（二）将燃气管道作为负重支架或者接地引线」「（四）擅自安装、改装、拆除户内燃气设施和燃气计量装置」; 第二十条燃气经营者不得「（六）要求燃气用户购买其指定的产品或者接受其提供的服务」; [第二十九条用户可就收费、服务向燃气管理等部门投诉，「有关部门应当自收到投诉之日起15个工作日内予以处理」.](http://www.gov.cn/gongbao/content/2010/content_1758214.htm); [深圳市住房和建设局 (2024). 安全用气小知识（二）：「立即关闭家里的燃气总阀门」「迅速开门、开窗进行通风」「一定不要开、关家里的电灯、抽油烟机等电器」「人员应该迅速撤离，转移到安全的地方，并且及时拨打燃气公司的报警电话」.](https://zjj.sz.gov.cn/zcjzts/content/post_11882410.html); [张家港市应急管理局 (2024). 燃气安全使用知识：「不要情急之下打开排气扇进行通风」「应远离现场之后才能打电话求助」.](https://www.zjg.gov.cn/zjgszwz/yjaqzs/202411/72b4fad7399c48378302460c6ce2d55b.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-005 — Do not pick, buy, or eat wild mushrooms; any “folk tricks” for identification are useless Original title: 不采、不买、不吃野生蘑菇，任何「土办法鉴别」都不成立 **Source text (English):** ### 5. Do not pick, buy, or eat wild mushrooms; any “folk tricks” for identification are useless - Cost: No expense involved. The hard part is giving up a seasonal delicacy. - In plain terms: In 2025 alone, there were 828 cases of mushroom poisoning across China, affecting 2,165 people, with 13 fatalities. That same year, 34 previously unknown poisonous mushroom species were identified. Myths such as using a silver needle to test for toxicity, assuming mushrooms safe if insects eat them, or that only brightly colored varieties are toxic are all false. - Benefit: The Chinese CDC investigated 828 mushroom poisoning cases in 2025 involving 2,165 individuals; the mortality rate was 0.6%. From 2019 to 2024, annual cases ranged from 276 to 676, with mortality rates between 0.87% and 2.86%. In 2025 alone, 138 poisonous mushroom species were identified, including 34 new ones never documented before as causing poisoning. - Evidence grade: A - Sources:Mushroom Poisoning Outbreaks — China, 2025. China CDC Weekly (2026): "In 2025, China CDC investigated 828 mushroom poisoning incidents across 27 provincial-level administrative divisions (PLADs), affecting 2,165 individuals and causing 13 deaths - a case fatality rate of 0.6%, the lowest of the past six years. In total, 138 poisonous mushroom species were identified, including 34 newly recorded in poisoning incidents in China.""From 2019 to 2024, the annual number of incidents ranged from 276 to 676, and the case fatality rate ranged from 0.87% to 2.86%."; 2024 - Notes: If you accidentally eat poisonous mushrooms, induce vomiting immediately and then go to the hospital with any remaining mushrooms or photos of them. There are several types of mushroom poisoning, and identifying the exact species is crucial for proper treatment. New poisonous species are discovered each year, so the assumption that “local people can recognize them” is unfounded. Claims such as silver needle testing, cooking with garlic, insect consumption indicating safety, or vivid colors signaling toxicity are all incorrect. **Original text (Chinese):** ### 5. 不采、不买、不吃野生蘑菇，任何「土办法鉴别」都不成立 - 成本：不花钱。难的地方是放弃一种季节性的野味。 - 说人话：光 2025 年一年，全国就有 828 起蘑菇中毒，2165 人中招，13 人死。那一年还新认出 34 种以前没记录过会毒人的蘑菇。银针试毒、虫子吃过就没毒、颜色鲜艳才有毒，这些说法全都不成立。 - 收益：中国疾控中心 2025 年调查了 828 起蘑菇中毒事件，涉及 2165 人，死亡 13 人。病死率 0.6%，指中毒的人里有 0.6% 死亡。2019 到 2024 年每年 276 到 676 起，病死率在 0.87% 到 2.86% 之间。光 2025 年就鉴定出 138 种有毒蘑菇，其中 34 种是国内第一次记录到会引起中毒 - 证据等级：A - 来源：Mushroom Poisoning Outbreaks — China, 2025. China CDC Weekly (2026)：「In 2025, China CDC investigated 828 mushroom poisoning incidents across 27 provincial-level administrative divisions (PLADs), affecting 2,165 individuals and causing 13 deaths - a case fatality rate of 0.6%, the lowest of the past six years. In total, 138 poisonous mushroom species were identified, including 34 newly recorded in poisoning incidents in China.」「From 2019 to 2024, the annual number of incidents ranged from 276 to 676, and the case fatality rate ranged from 0.87% to 2.86%.」；同刊 2024 年度报告 - 备注：吃错了就立刻催吐，然后带上剩下的蘑菇或者拍的照片去医院。毒蘑菇中毒分好几种类型，认出是哪一种蘑菇直接决定医生怎么治。每年都有新种类被记录到能毒人，所以「本地人认得清」这个前提本身站不住。银针验毒、和大蒜同煮、虫子吃过就没毒、颜色鲜艳才有毒，这些说法全都不成立。 **Evidence:** A. If you accidentally eat poisonous mushrooms, induce vomiting immediately and then go to the hospital with any remaining mushrooms or photos of them. There are several types of mushroom poisoning, and identifying the exact species is crucial for proper treatment. New poisonous species are discovered each year, so the assumption that “local people can recognize them” is unfounded. Claims such as silver needle testing, cooking with garlic, insect consumption indicating safety, or vivid colors signaling toxicity are all incorrect. **Source summary:** In 2025 alone, there were 828 cases of mushroom poisoning across China, affecting 2,165 people, with 13 fatalities. That same year, 34 previously unknown poisonous mushroom species were identified. Myths such as using a silver needle to test for toxicity, assuming mushrooms safe if insects eat them, or that only brightly colored varieties are toxic are all false. **Low-ROI detour:** Move “Do not pick, buy, or eat wild mushrooms; any “folk tricks” for identification are useless” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “In 2025 alone, there were 828 cases of mushroom poisoning across China, affecting 2,165 people, with 13 fatalities. That same year, 34 previously unknown poisonous mushroom species were identified. Myths such as using a silver needle to test for toxicity, assuming mushrooms safe if insects eat them, or that only brightly colored varieties are toxic are all false.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Mushroom Poisoning Outbreaks — China, 2025. China CDC Weekly (2026)：「In 2025, China CDC investigated 828 mushroom poisoning incidents across 27 provincial-level administrative divisions (PLADs), affecting 2,165 individuals and causing 13 deaths - a case fatality rate of 0.6%, the lowest of the past six years. In total, 138 poisonous mushroom species were identified, including 34 newly recorded in poisoning incidents in China.」「From 2019 to 2024, the annual number of incidents ranged from 276 to 676, and the case fatality rate ranged from 0.87% to 2.86%.」](https://doi.org/10.46234/ccdcw2026.120); [同刊 2024 年度报告](https://doi.org/10.46234/ccdcw2025.106) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-006 — Electric bicycles must not be pushed into stairwells, elevators, or charged indoors Original title: 电动自行车不推进楼道、不进电梯、不在家里充电 **Source text (English):** ### 6. Electric bicycles must not be pushed into stairwells, elevators, or charged indoors - Cost: No direct cost. The tricky part is having to walk a few dozen meters each time to reach the designated charging stations downstairs. - In plain terms: Pushing an electric bike into a stairwell, elevator, or charging it at home is strictly prohibited under the Ministry of Emergency Management’s regulations on fire safety in high-rise residential buildings. Those who violate the rules face fines of $500–$1,000 for individuals and $2,000–$10,000 for businesses. Even these fines are the least of the concerns — the real danger is that a fire could block your only escape route. - Benefit: The regulations explicitly forbid parking or charging electric bikes in public lobbies, hallways, stairwells, or near emergency exits of high-rise buildings. Noncompliance results in the same fines mentioned above. - Evidence grade: A - Sources:Ministry of Emergency Management of China (2021). (Ministry of Emergency Management of China 5 , , ). ; Ministry of Emergency Management of China (2023). 00969: "2021, 1.8, 65, 222, 2.21, 3782, 60, 175". ; Ministry of Emergency Management of China (2025). 2025115: "42.2%, 90%". - Notes: Avoid buying modified batteries or generic chargers, and never leave a battery charging unattended overnight. Lithium-ion batteries can ignite within seconds of catching fire, producing highly toxic smoke. A fire in a stairwell essentially blocks your only way out. In 2021, there were 18,000 electric bike-related fires nationwide, causing 65 deaths; 3,782 of those occurred inside buildings, claiming 60 lives, most of whom were indoors. Following stricter enforcement in 2024, fire incidents dropped 42.2% year-on-year, with casualties falling by over 90% — exact figures for 2024 have not been released. **Original text (Chinese):** ### 6. 电动自行车不推进楼道、不进电梯、不在家里充电 - 成本：不花钱。难的地方是每次都停到楼下的集中充电点，多走几十米。 - 说人话：把电动车推进楼道、推进电梯，或者在家里充电，应急管理部的《高层民用建筑消防安全管理规定》明令禁止。不改正的，个人罚 500 到 1000 元，做生意的罚 2000 到 10000 元。罚款还是小事，要紧的是这种火正好烧在你唯一的逃生通道上。 - 收益：应急管理部的规章明文禁止：「禁止在高层民用建筑公共门厅、疏散走道、楼梯间、安全出口停放电动自行车或者为电动自行车充电」。楼门厅、走道、楼梯间、安全出口这几处，既不能停车也不能充电。拒不改正的，不做生意的单位和个人罚 500 至 1000 元，做生意的罚 2000 至 10000 元 - 证据等级：A - 来源：应急管理部 (2021). 高层民用建筑消防安全管理规定（应急管理部令第 5 号，第三十七条、第四十七条）. ；应急管理部 (2023). 关于政协第十三届全国委员会第五次会议第00969号提案答复的函：「2021年，全国共接报电动自行车火灾1.8万起，造成65人死亡、222人受伤，直接财产损失达2.21亿元，其中发生在建筑物内3782起，造成60人死亡、175人受伤」. ；应急管理部 (2025). 2025年1月15日新闻发布会：「火灾起数同比下降42.2%，伤亡人数下降超过90%」. - 备注：别买改装电池，别用杂牌充电器，别整夜充着不管。锂电池一旦起火，几十秒里就整片烧开，同时冒出剧毒的烟。车停在楼道里起火，烧的就是你唯一的逃生通道。应急管理部公布的数字是，2021 年全国电动自行车火灾 1.8 万起，死 65 人。其中烧在建筑物里的 3782 起，死了 60 人，死者几乎都在室内。2024 年整治之后，火灾起数比上年降了 42.2%，伤亡降了九成以上，那一年的绝对数没有公布。 **Evidence:** A. Avoid buying modified batteries or generic chargers, and never leave a battery charging unattended overnight. Lithium-ion batteries can ignite within seconds of catching fire, producing highly toxic smoke. A fire in a stairwell essentially blocks your only way out. In 2021, there were 18,000 electric bike-related fires nationwide, causing 65 deaths; 3,782 of those occurred inside buildings, claiming 60 lives, most of whom were indoors. Following stricter enforcement in 2024, fire incidents dropped 42.2% year-on-year, with casualties falling by over 90% — exact figures for 2024 have not been released. **Source summary:** Pushing an electric bike into a stairwell, elevator, or charging it at home is strictly prohibited under the Ministry of Emergency Management’s regulations on fire safety in high-rise residential buildings. Those who violate the rules face fines of $500–$1,000 for individuals and $2,000–$10,000 for businesses. Even these fines are the least of the concerns — the real danger is that a fire could block your only escape route. **Low-ROI detour:** Move “Electric bicycles must not be pushed into stairwells, elevators, or charged indoors” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Pushing an electric bike into a stairwell, elevator, or charging it at home is strictly prohibited under the Ministry of Emergency Management’s regulations on fire safety in high-rise residential buildings. Those who violate the rules face fines of $500–$1,000 for individuals and $2,000–$10,000 for businesses. Even these fines are the least of the concerns — the real danger is that a fire could block your only escape route.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [应急管理部 (2021). 高层民用建筑消防安全管理规定（应急管理部令第 5 号，第三十七条、第四十七条）.](https://www.gov.cn/zhengce/zhengceku/2021-08/01/content_5628815.htm); [应急管理部 (2023). 关于政协第十三届全国委员会第五次会议第00969号提案答复的函：「2021年，全国共接报电动自行车火灾1.8万起，造成65人死亡、222人受伤，直接财产损失达2.21亿元，其中发生在建筑物内3782起，造成60人死亡、175人受伤」.](https://www.mem.gov.cn/gk/jytabljggk/zxwytadfzy/2022zx/202301/t20230119_440918.shtml); [应急管理部 (2025). 2025年1月15日新闻发布会：「火灾起数同比下降42.2%，伤亡人数下降超过90%」.](https://www.mem.gov.cn/xw/xwfbh/2025n01y15xwfbh_6337/) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-007 — Measuring blood pressure and taking meds to reach target levels Original title: 量血压，高了就吃药降到达标 **Source text (English):** ### 7. Measuring blood pressure and taking meds to reach target levels - Cost: An electronic sphygmomanometer costs 100–200 RMB. Each measurement takes 1 minute. Most antihypertensive drugs cost just a few to dozens of RMB per month. The hard part is keeping the medication regimen even when there are no symptoms. - In plain terms: For every 10 mmHg drop in blood pressure, the risk of major cardiovascular problems falls by 20%, stroke risk drops 27%, heart failure risk drops 28%, and overall mortality risk declines by 13%. Among Chinese adults aged 35–75, 44.7% have hypertension, but only 7.2% have their blood pressure under proper control. - Benefit: Data from 123 clinical trials involving over 610,000 participants shows that a 10 mmHg reduction in systolic blood pressure lowers the incidence of major cardiovascular events by roughly 20%. The relative risk is 0.80, with a 95% confidence interval of 0.77–0.83. Systolic blood pressure is the higher of the two readings taken during a measurement. Stroke risk drops by 27% (RR 0.73), heart failure risk drops by 28% (RR 0.72), and overall mortality drops by 13% (RR 0.87, 95% CI 0.84–0.91). A screening program in China involving 1.7 million adults aged 35–75 found that 44.7% had hypertension; of these, 44.7% were aware of their condition, 30.1% were receiving treatment, and only 7.2% had their blood pressure under control. - Evidence grade: A - Sources:Ettehad D et al. (2016). Blood pressure lowering for prevention of cardiovascular disease and death: a systematic review and meta-analysis. Lancet. ; Lu J et al. (2017). Prevalence, awareness, treatment, and control of hypertension in China (China PEACE Million Persons Project). Lancet. - Notes: Start by getting your blood pressure measured at least once. Fewer than 1 in 10 Chinese adults with hypertension manage to keep their levels under control, so this single measurement is one of the most cost-effective actions you can take as outlined in this book. There is still some debate over what exact target level (130 or 140 mmHg) is ideal, but there is no dispute that knowing you have hypertension and taking steps to lower it is highly beneficial. **Original text (Chinese):** ### 7. 量血压，高了就吃药降到达标 - 成本：电子血压计 100 到 200 元。量一次 1 分钟。降压药多数每月几元到几十元。难的地方是没症状也要接着吃。 - 说人话：血压每降 10 mmHg，出大的心血管毛病的概率降两成，中风降 27%，心衰降 28%，死亡概率降 13%。中国 35 到 75 岁的人里，44.7% 有高血压，真正控制住的只有 7.2%。 - 收益：把 123 项试验、61 万余人合起来一起算。收缩压每降 10 mmHg，主要心血管事件低约两成。原值 RR 0.80，可信范围 95% CI 0.77 到 0.83。收缩压就是血压两个数里高的那个。卒中（中风）低约 27%（RR 0.73）。心力衰竭低约 28%（RR 0.72）。总死亡率下降 13%（RR 0.87，95% CI 0.84 到 0.91）。中国给 35 到 75 岁的 170 万人做过筛查：44.7% 有高血压。这些人里，知道自己有的占 44.7%，在治疗的占 30.1%，控制住的只有 7.2% - 证据等级：A - 来源：Ettehad D 等 (2016). Blood pressure lowering for prevention of cardiovascular disease and death: a systematic review and meta-analysis. Lancet. ; Lu J 等 (2017). Prevalence, awareness, treatment, and control of hypertension in China (China PEACE Million Persons Project). Lancet. - 备注：先去量一次血压。中国 10 个高血压的人里只有不到 1 个控制住了，所以量这一次是本书里性价比最高的动作之一。降到多少算达标（130 还是 140）还有讨论，但「知道自己高血压并把它降下来」这件事本身没有争议。 **Evidence:** A. Start by getting your blood pressure measured at least once. Fewer than 1 in 10 Chinese adults with hypertension manage to keep their levels under control, so this single measurement is one of the most cost-effective actions you can take as outlined in this book. There is still some debate over what exact target level (130 or 140 mmHg) is ideal, but there is no dispute that knowing you have hypertension and taking steps to lower it is highly beneficial. **Source summary:** For every 10 mmHg drop in blood pressure, the risk of major cardiovascular problems falls by 20%, stroke risk drops 27%, heart failure risk drops 28%, and overall mortality risk declines by 13%. Among Chinese adults aged 35–75, 44.7% have hypertension, but only 7.2% have their blood pressure under proper control. **Low-ROI detour:** Move “Measuring blood pressure and taking meds to reach target levels” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “For every 10 mmHg drop in blood pressure, the risk of major cardiovascular problems falls by 20%, stroke risk drops 27%, heart failure risk drops 28%, and overall mortality risk declines by 13%. Among Chinese adults aged 35–75, 44.7% have hypertension, but only 7.2% have their blood pressure under proper control.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Ettehad D 等 (2016). Blood pressure lowering for prevention of cardiovascular disease and death: a systematic review and meta-analysis. Lancet.](https://doi.org/10.1016/S0140-6736(15)01225-8); [Lu J 等 (2017). Prevalence, awareness, treatment, and control of hypertension in China (China PEACE Million Persons Project). Lancet.](https://doi.org/10.1016/S0140-6736(17)32478-9) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-008 — After age 35, anyone who is overweight should get a fasting blood glucose test; if the result is normal, repeat it every three years. Original title: 35 岁以后只要超重，就去查一次空腹血糖，正常也每三年再查 **Source text (English):** ### 8. After age 35, anyone who is overweight should get a fasting blood glucose test; if the result is normal, repeat it every three years. - Cost: A fasting blood glucose test costs just a few dozen yuan. Testing for glycated hemoglobin is a bit pricier, still only a few dozen yuan. All it takes is one blood draw at a clinic. - In plain terms: For just a few dozen yuan, a single blood test can detect prediabetes even when there are absolutely no symptoms at all. Official US screening guidelines recommend this test for anyone aged 35 to 70 who is overweight or obese. If the test comes back normal, they should repeat it every three years. - Benefit: The US Preventive Services Task Force is the official body that issues screening recommendations in the US. Its current guidance states that adults aged 35 to 70 who are overweight or obese — even with no symptoms at all — should be screened for prediabetes and type 2 diabetes. Overweight is defined as a BMI of 25 or higher, while obesity means a BMI of 30 or higher. This recommendation is rated as a Grade B. The Task Force also explicitly notes: “It is reasonable to screen adults with normal blood glucose levels for prediabetes every three years.” - Evidence grade: A - Sources:US Preventive Services Task Force (2021). Screening for Prediabetes and Type 2 Diabetes. : "at a lower BMI (≥23) if the patient is Asian American"; National Health Commission of China (NHC) (2024). (2024 ) : "《》 (WS/T 428-2013) ……24.0≤BMI＜28.0 , BMI≥28.0 ". - Notes: Having a prediabetes diagnosis does not mean you must start taking medication right away. Many people can fully reverse this condition simply by making lifestyle changes. In China, only a small fraction of adults are aware they have diabetes; most only find out after developing complications. **Original text (Chinese):** ### 8. 35 岁以后只要超重，就去查一次空腹血糖，正常也每三年再查 - 成本：空腹血糖十几元。糖化血红蛋白几十元。去医院抽一次血就行。 - 说人话：花几十块抽一管血，就能在一点症状都没有的时候查出糖尿病前期。美国官方的筛查建议是：35 到 70 岁、超重或肥胖的人去查。查出来正常的，每三年再查一次。美国按体重指数 25 算超重，对亚裔放宽到 23；中国标准是 24 就算超重。 - 收益：美国预防服务工作组是美国官方给筛查建议的机构。它现在的建议是：对 35 到 70 岁、超重或肥胖的成年人筛查糖尿病前期和 2 型糖尿病，哪怕一点症状都没有。超重指体重指数 ≥25，肥胖指 ≥30。对亚裔美国人，它建议把界线降到体重指数 ≥23，因为同样的体重指数下，亚裔的糖尿病风险更高。中国的行业标准是：体重指数 24.0 到 28.0 之间算超重，≥28.0 算肥胖。这条建议的推荐等级是 B。它还写明：「对血糖正常的成年人，每 3 年筛查一次是合理的做法」 - 证据等级：A - 来源：US Preventive Services Task Force (2021). Screening for Prediabetes and Type 2 Diabetes. ：「at a lower BMI (≥23) if the patient is Asian American」；国家卫生健康委办公厅 (2024). 居民体重管理核心知识（2024 年版）释义：「根据《成年人体重判定》（WS/T 428-2013）行业标准……24.0≤BMI＜28.0 为超重，BMI≥28.0 为肥胖」. - 备注：查出糖尿病前期不等于就要吃药。相当一部分人光靠改生活方式就能把它扭回去。中国成人里，知道自己有糖尿病的一直是少数，很多人是等到出了并发症才发现 **Evidence:** A. Having a prediabetes diagnosis does not mean you must start taking medication right away. Many people can fully reverse this condition simply by making lifestyle changes. In China, only a small fraction of adults are aware they have diabetes; most only find out after developing complications. **Source summary:** For just a few dozen yuan, a single blood test can detect prediabetes even when there are absolutely no symptoms at all. Official US screening guidelines recommend this test for anyone aged 35 to 70 who is overweight or obese. If the test comes back normal, they should repeat it every three years. **Low-ROI detour:** Move “After age 35, anyone who is overweight should get a fasting blood glucose test; if the result is normal, repeat it every three years.” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “For just a few dozen yuan, a single blood test can detect prediabetes even when there are absolutely no symptoms at all. Official US screening guidelines recommend this test for anyone aged 35 to 70 who is overweight or obese. If the test comes back normal, they should repeat it every three years.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [US Preventive Services Task Force (2021). Screening for Prediabetes and Type 2 Diabetes.](https://www.uspreventiveservicestaskforce.org/uspstf/recommendation/screening-for-prediabetes-and-type-2-diabetes); [国家卫生健康委办公厅 (2024). 居民体重管理核心知识（2024 年版）释义：「根据《成年人体重判定》（WS/T 428-2013）行业标准……24.0≤BMI＜28.0 为超重，BMI≥28.0 为肥胖」.](https://www.gov.cn/zhengce/zhengceku/202407/P020240703481519509521.pdf) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-009 — Don’t speed or drive after drinking Original title: 开车不超速、不酒驾 **Source text (English):** ### 9. Don’t speed or drive after drinking - Cost: There’s no direct cost. Driving a bit slower adds just a few minutes to each trip. The hard part is drinking less at social gatherings. - In plain terms: On average, for every 1% increase in speed, the chance of a fatal crash rises by roughly 4%. There is no “safe” level of alcohol consumption when it comes to driving; even very low blood alcohol concentrations already raise the risk of accidents. - Benefit: According to the World Health Organization (WHO), a 1% rise in average speed translates to a 4% increase in the likelihood of fatal crashes. The risk of a fatal crash also climbs steadily as blood alcohol concentration rises, even at very low levels. - Evidence grade: B - Sources:WHO (2025). Road traffic injuries fact sheet. - Notes: The 1% and 4% figures linking speed to fatalities come from accident modeling rather than controlled trials. For alcohol and driving, WHO only provides a general trend without specific numerical values. This section does not verify any original research on exactly how much drinking raises risk. **Original text (Chinese):** ### 9. 开车不超速、不酒驾 - 成本：不花钱。开慢一点，一趟多花几分钟。难的地方是饭局上少喝。 - 说人话：平均车速每高 1%，撞死人的概率高约 4%。酒精没有「喝一点没事」的安全线。血里的酒精浓度还很低的时候，风险就已经开始往上走了。 - 收益：世界卫生组织（WHO）的说法：平均车速每升高 1%，出人命的事故风险升高 4%。酒驾的风险，从很低的血液酒精浓度起就开始上升 - 证据等级：B - 来源：WHO (2025). Road traffic injuries fact sheet. - 备注：速度和死亡的那组 1%、4%，是按事故模型推算出来的，不是随机分组的试验。酒驾这边 WHO 只给了方向，没给数字。「喝多少、风险涨多少」这个问题，本节没有核实过原始文献。 **Evidence:** B. The 1% and 4% figures linking speed to fatalities come from accident modeling rather than controlled trials. For alcohol and driving, WHO only provides a general trend without specific numerical values. This section does not verify any original research on exactly how much drinking raises risk. **Source summary:** On average, for every 1% increase in speed, the chance of a fatal crash rises by roughly 4%. There is no “safe” level of alcohol consumption when it comes to driving; even very low blood alcohol concentrations already raise the risk of accidents. **Low-ROI detour:** Move “Don’t speed or drive after drinking” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “On average, for every 1% increase in speed, the chance of a fatal crash rises by roughly 4%. There is no “safe” level of alcohol consumption when it comes to driving; even very low blood alcohol concentrations already raise the risk of accidents.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [WHO (2025). Road traffic injuries fact sheet.](https://www.who.int/news-room/fact-sheets/detail/road-traffic-injuries) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-010 — Use a car seat for children under 4, don’t hold them in your arms Original title: 给 4 岁以下儿童用安全座椅，不要抱在怀里 **Source text (English):** ### 10. Use a car seat for children under 4, don’t hold them in your arms - Cost: A seat costs between 300 and 2,000 yuan and lasts several years. It adds about one minute to each trip to buckle the child in. - In plain terms: For infants under one year old, using a car seat cuts the risk of a fatal injury in a crash by roughly 70%. For children aged 1 to 4, the risk drops by about half. Holding a child in your arms provides no such protection; in a sudden stop you simply cannot keep them secure. - Benefit: According to the U.S. National Highway Traffic Safety Administration (NHTSA), car seats lower the risk of fatal injury for infants under one year old by 71% and for children aged 1 to 4 by 54%. The World Health Organization reports a similar 71% reduction in infant deaths. - Evidence grade: A - Sources:NHTSA (2024). Occupant Protection in Passenger Vehicles: 2022 Data (DOT HS 813 573). ; WHO (2025). Road traffic injuries fact sheet. - Notes: Follow the manufacturer’s instructions to install the seat correctly; a faulty installation offers no protection. Infants under one year must be placed rear‑facing. These figures are based on official U.S. crash data. **Original text (Chinese):** ### 10. 给 4 岁以下儿童用安全座椅，不要抱在怀里 - 成本：一个 300 到 2000 元，能用几年。每次上车多花 1 分钟把孩子绑好。 - 说人话：一岁以下的婴儿坐安全座椅，车祸里受致命伤的概率低约七成。1 到 4 岁的孩子低约一半。抱在怀里没有这个效果，急刹车时你也抱不住。 - 收益：美国交通安全主管部门（NHTSA）估计，用安全座椅能让轿车里 1 岁以下婴儿受致命伤的风险下降 71%。1 到 4 岁的幼儿下降 54%。世界卫生组织（WHO）的口径是婴儿死亡下降 71% - 证据等级：A - 来源：NHTSA (2024). Occupant Protection in Passenger Vehicles: 2022 Data (DOT HS 813 573). ; WHO (2025). Road traffic injuries fact sheet. - 备注：按说明书把座椅固定好，装错等于没装。1 岁以下要反向安装，让孩子面朝车尾。上面的数字是美国官方拿事故数据估出来的。 **Evidence:** A. Follow the manufacturer’s instructions to install the seat correctly; a faulty installation offers no protection. Infants under one year must be placed rear‑facing. These figures are based on official U.S. crash data. **Source summary:** For infants under one year old, using a car seat cuts the risk of a fatal injury in a crash by roughly 70%. For children aged 1 to 4, the risk drops by about half. Holding a child in your arms provides no such protection; in a sudden stop you simply cannot keep them secure. **Low-ROI detour:** Move “Use a car seat for children under 4, don’t hold them in your arms” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “For infants under one year old, using a car seat cuts the risk of a fatal injury in a crash by roughly 70%. For children aged 1 to 4, the risk drops by about half. Holding a child in your arms provides no such protection; in a sudden stop you simply cannot keep them secure.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [NHTSA (2024). Occupant Protection in Passenger Vehicles: 2022 Data (DOT HS 813 573).](https://crashstats.nhtsa.dot.gov/Api/Public/ViewPublication/813573); [WHO (2025). Road traffic injuries fact sheet.](https://www.who.int/news-room/fact-sheets/detail/road-traffic-injuries) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-011 — Install window guards and balcony barriers if you have kids at home; screen windows do not count as protection Original title: 家里有小孩就给窗户和阳台装限位器，纱窗不算防护 **Source text (English):** ### 11. Install window guards and balcony barriers if you have kids at home; screen windows do not count as protection - Cost: A set of window guards or child safety locks costs just a few dozen yuan to install, and the whole process takes only ten minutes. - In plain terms: These window guards cost only a few dozen yuan each. New York City once offered free window guards to high-risk households and provided on-site guidance; as a result, child fall incidents reported in one borough dropped by half over three years. Eventually, New York even passed a law requiring landlords to install such guards in rental units with kids under 10. Screen windows, however, can be easily pushed open — they do not provide any real protection. - Benefit: Since 1972, New York City has run a program called “Kids Can’t Fly,” which distributes free window guards in high-risk neighborhoods and offers on-site safety guidance. Between 1973 and 1975, child fall incidents reported in the Bronx dropped by 50%. Following this success, New York updated its health code to make it mandatory for landlords to install window guards in all apartments housing kids under 10 years of age. - Evidence grade: B - Sources:Spiegel CN, Lindaman FC (1977). Children can't fly: a program to prevent childhood morbidity and mortality from window falls. American Journal of Public Health: "Significant reduction in falls resulted, particularly in the Bronx, where reported falls declined 50 percent from 1973 to 1975", 1976 "to require that landlords provide window guards in apartments where children ten years old and younger reside". ; (2021). Unintentional Window Falls in Children and Adolescents. Academic Pediatrics: 2007 1 2017 8 38,840 , "The majority of falls occurred in children under the age of 6 and were related to falls from a second story or below". - Notes: Avoid placing beds, sofas, boxes, or any other objects near windows or balconies that kids might climb onto. Screen windows only keep mosquitoes out; they can be easily pushed open, so never rely on them as a safety barrier. This protection is needed even on lower floors: most child falls recorded in U.S. data actually occur on the second floor or even lower. **Original text (Chinese):** ### 11. 家里有小孩就给窗户和阳台装限位器，纱窗不算防护 - 成本：一副窗户限位器或者儿童安全锁几十元。装上去十分钟。 - 说人话：一副限位器几十块钱。纽约市给高风险住户免费装窗户护栏、又上门讲解，一个区上报的儿童坠落数三年里降了一半。后来纽约干脆立法，要求房东给住着小孩的房子装护栏。纱窗一推就开，不算防护。 - 收益：纽约市从 1972 年起办了一个叫「孩子不会飞」的项目，在高风险城区免费发窗户护栏，还上门讲解。布朗克斯区上报的坠落数，1973 到 1975 年下降 50%。此后纽约市修改卫生法典，强制房东为住有 10 岁及以下儿童的公寓安装窗户护栏 - 证据等级：B - 来源：Spiegel CN, Lindaman FC (1977). Children can't fly: a program to prevent childhood morbidity and mortality from window falls. American Journal of Public Health：「Significant reduction in falls resulted, particularly in the Bronx, where reported falls declined 50 percent from 1973 to 1975」，1976 年纽约市卫生法典修订「to require that landlords provide window guards in apartments where children ten years old and younger reside」. ；(2021). Unintentional Window Falls in Children and Adolescents. Academic Pediatrics：2007 年 1 月至 2017 年 8 月全国电子伤害监测系统 38,840 例急诊就诊，「The majority of falls occurred in children under the age of 6 and were related to falls from a second story or below」. - 备注：窗边和阳台边不要放床、沙发、箱子这类小孩能爬上去的东西。纱窗只挡蚊子，一推就掉，别把它当护栏。也不是只有住高层才要装：美国那份数据里，多数坠落发生在二层或者更低。 **Evidence:** B. Avoid placing beds, sofas, boxes, or any other objects near windows or balconies that kids might climb onto. Screen windows only keep mosquitoes out; they can be easily pushed open, so never rely on them as a safety barrier. This protection is needed even on lower floors: most child falls recorded in U.S. data actually occur on the second floor or even lower. **Source summary:** These window guards cost only a few dozen yuan each. New York City once offered free window guards to high-risk households and provided on-site guidance; as a result, child fall incidents reported in one borough dropped by half over three years. Eventually, New York even passed a law requiring landlords to install such guards in rental units with kids under 10. Screen windows, however, can be easily pushed open — they do not provide any real protection. **Low-ROI detour:** Move “Install window guards and balcony barriers if you have kids at home; screen windows do not count as protection” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “These window guards cost only a few dozen yuan each. New York City once offered free window guards to high-risk households and provided on-site guidance; as a result, child fall incidents reported in one borough dropped by half over three years. Eventually, New York even passed a law requiring landlords to install such guards in rental units with kids under 10. Screen windows, however, can be easily pushed open — they do not provide any real protection.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Spiegel CN, Lindaman FC (1977). Children can't fly: a program to prevent childhood morbidity and mortality from window falls. American Journal of Public Health：「Significant reduction in falls resulted, particularly in the Bronx, where reported falls declined 50 percent from 1973 to 1975」，1976 年纽约市卫生法典修订「to require that landlords provide window guards in apartments where children ten years old and younger reside」.](https://doi.org/10.2105/AJPH.67.12.1143); [(2021). Unintentional Window Falls in Children and Adolescents. Academic Pediatrics：2007 年 1 月至 2017 年 8 月全国电子伤害监测系统 38,840 例急诊就诊，「The majority of falls occurred in children under the age of 6 and were related to falls from a second story or below」.](https://doi.org/10.1016/j.acap.2020.07.008) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-012 — Keep young children in sight near water; wear life jackets when boating or swimming Original title: 儿童近水不离视线，划船、野泳穿救生衣 **Source text (English):** ### 12. Keep young children in sight near water; wear life jackets when boating or swimming - Cost: Life jackets cost between 50 and 200 yuan. Additionally, parents must dedicate constant attention to watching their children. - In plain terms: Wearing a life jacket while in the water cuts the risk of drowning to roughly half compared to not wearing one. Drowning remains the leading cause of death among children aged 1–14 in China. The drowning mortality rate in rural areas is roughly twice that in cities. - Benefit: Research using U.S. Coast Guard data compared similar groups of people. For individuals who fell overboard while boating recreationally, wearing a life jacket lowered their drowning risk by about half. The unadjusted RR was 0.51, with a 95% CI of 0.35–0.74. In China, the drowning mortality rate among people under 20 fell from 6.60 per 100,000 in 2013 to 3.28 per 100,000 in 2021; rural rates remained roughly twice those in cities. Drowning continues to be the top cause of death for children aged 1–14. In 2021, drowning accounted for 31.1% of all injury-related deaths among those aged 0–19, while road traffic injuries accounted for 27.9%. - Evidence grade: A - Sources:Cummings P et al. (2011). Association between wearing a personal floatation device and death by drowning among recreational boaters. Injury Prevention. ; Li Z et al. (2023). Unintentional Drowning Mortality Among Individuals Under Age 20 — China, 2013–2021. China CDC Weekly. ; Zhou J et al. (2024). Injury Mortality of Children and Adolescents Aged 0–19 Years — China, 2010–2021. China CDC Weekly. - Notes: The Grade A rating applies only to the protective effect of life jackets. The practice of keeping children within sight is widely accepted but only qualifies for a Grade C rating due to lack of randomized trials; no such trials are expected in the future. In China, drowning deaths occur most often in rural areas during summer months, and among males aged 15–19. **Original text (Chinese):** ### 12. 儿童近水不离视线，划船、野泳穿救生衣 - 成本：救生衣 50 到 200 元。另外要搭上看着孩子的那份注意力。 - 说人话：落水的时候穿着救生衣，淹死的概率大约只有不穿的一半。溺水至今是中国 1 到 14 岁孩子的头号死因。农村的溺水死亡率大约是城市的两倍。 - 收益：用美国海岸警卫队的数据做的研究，把条件相近的人配成对来比。坐休闲船只落水的人，穿着救生衣的溺亡风险低约一半。原值是校正后 RR 0.51，可信范围 95% CI 0.35 到 0.74。中国 20 岁以下的溺水死亡率，从 2013 年的每 10 万人 6.60 人降到 2021 年的每 10 万人 3.28 人。农村约为城市的 2 倍。溺水仍然是 1 到 14 岁儿童的头号死因。2021 年 0 到 19 岁的伤害死亡里，溺水占 31.1%，道路交通占 27.9% - 证据等级：A - 来源：Cummings P 等 (2011). Association between wearing a personal floatation device and death by drowning among recreational boaters. Injury Prevention. ; Li Z 等 (2023). Unintentional Drowning Mortality Among Individuals Under Age 20 — China, 2013–2021. China CDC Weekly. ; Zhou J 等 (2024). Injury Mortality of Children and Adolescents Aged 0–19 Years — China, 2010–2021. China CDC Weekly. - 备注：A 级只对应救生衣这一半。「不离视线」是大家的共识，单算只有 C 级，没有随机试验，以后也不会有。中国的溺水死亡集中在农村、夏季，以及 15 到 19 岁的男性。冬天上冰面玩，见第 41 条（野外冰面先量厚度）。 **Evidence:** A. The Grade A rating applies only to the protective effect of life jackets. The practice of keeping children within sight is widely accepted but only qualifies for a Grade C rating due to lack of randomized trials; no such trials are expected in the future. In China, drowning deaths occur most often in rural areas during summer months, and among males aged 15–19. **Source summary:** Wearing a life jacket while in the water cuts the risk of drowning to roughly half compared to not wearing one. Drowning remains the leading cause of death among children aged 1–14 in China. The drowning mortality rate in rural areas is roughly twice that in cities. **Low-ROI detour:** Move “Keep young children in sight near water; wear life jackets when boating or swimming” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Wearing a life jacket while in the water cuts the risk of drowning to roughly half compared to not wearing one. Drowning remains the leading cause of death among children aged 1–14 in China. The drowning mortality rate in rural areas is roughly twice that in cities.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-041 **Source links:** [Cummings P 等 (2011). Association between wearing a personal floatation device and death by drowning among recreational boaters. Injury Prevention.](https://doi.org/10.1136/ip.2010.028688); [Li Z 等 (2023). Unintentional Drowning Mortality Among Individuals Under Age 20 — China, 2013–2021. China CDC Weekly.](https://doi.org/10.46234/ccdcw2023.198); [Zhou J 等 (2024). Injury Mortality of Children and Adolescents Aged 0–19 Years — China, 2010–2021. China CDC Weekly.](https://doi.org/10.46234/ccdcw2024.057) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-013 — Exercising balance and leg strength for people over 60, plus home modifications Original title: 60 岁以上练平衡和腿部力量，改造家里的浴室和楼梯 **Source text (English):** ### 13. Exercising balance and leg strength for people over 60, plus home modifications - Cost: Aim to practice balance exercises two to three times per week, each session lasting 30 minutes — activities like Tai Chi work well. Installing non-slip mats, handrails, and night lights in bathrooms and stairways costs anywhere from a few dozen to several hundred yuan. The real challenge is maintaining this routine over the long term. - In plain terms: Doing balance exercises such as Tai Chi two or three times weekly can cut the overall number of falls among older adults by roughly 23%. It also reduces the proportion of people who have fallen at least once by about 15%. Adding simple home modifications — like anti-slip mats and handrails — can lower fall rates by another 20% or so. Falls are the leading cause of injury-related deaths among Chinese seniors aged 65 and above; alarmingly, over half of all falls happen right at home. - Benefit: Cochrane analyzed 108 separate trials involving 23,407 participants. Collectively, these studies show that regular exercise lowers fall rates among older adults by 23%. The relative risk of falls dropped to 0.77, with a 95% confidence interval ranging from 0.71 to 0.83. The proportion of individuals experiencing at least one fall also fell by 15% (relative risk 0.85). Professional home safety assessments and modifications further reduced fall rates by roughly 20% (RR 0.81; 95% CI 0.68–0.97). Practicing Tai Chi specifically lowered fall risk by about 29% (RR 0.71). In China, falls remain the top cause of injury-related mortality for seniors over 65; data from 2018 indicates that 55.97% of all falls among this age group occur at home. - Evidence grade: A - Sources:Sherrington C et al. (2019). Exercise for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews. ; Gillespie LD et al. (2012). Interventions for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews. ; Lu Z et al. (2021). Characteristics of Falls Among Older People — China, 2018. China CDC Weekly. - Notes: This recommendation applies to seniors aged 60 and above who live independently at home rather than in nursing homes. The studies referenced here focus on the total number of falls, not on actual mortality rates. It’s important to note that the path from a fall to a hip fracture — and ultimately death — can be very short for older adults. **Original text (Chinese):** ### 13. 60 岁以上练平衡和腿部力量，改造家里的浴室和楼梯 - 成本：每周练 2 到 3 次，每次 30 分钟太极或者平衡训练。浴室防滑垫、扶手、夜灯几十到几百元。难的地方是要长期练下去。 - 说人话：每周练两三次平衡，比如太极，老人跌倒的次数降约两成三，摔过的人数降 15%。家里做防滑、装扶手，再降约两成。跌倒是中国 65 岁以上老人因伤害死亡的头号原因，而且一多半就摔在自己家里。 - 收益：Cochrane 把 108 项试验、23,407 人合起来一起算。运动让老年人跌倒的次数下降 23%。原值是跌倒率之比 RaR 0.77，可信范围 95% CI 0.71 到 0.83。摔过的人数下降 15%（RR 0.85）。请人到家里做安全评估和改造，跌倒率下降约两成（RR 0.81，95% CI 0.68 到 0.97）。练太极，跌倒风险低约 29%（RR 0.71）。在中国，跌倒是 65 岁以上老人因伤害死亡的头号原因。2018 年监测到的老年人跌倒，55.97% 发生在家中 - 证据等级：A - 来源：Sherrington C 等 (2019). Exercise for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews. ; Gillespie LD 等 (2012). Interventions for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews. ; Lu Z 等 (2021). Characteristics of Falls Among Older People — China, 2018. China CDC Weekly. - 备注：这条适用于住在自己家里、不在养老院的 60 岁以上老人。上面的研究数的是跌倒次数，不是死亡人数。老人从跌倒到髋部骨折、再到死亡，这段路很短。看不清路也会多摔，白内障影响看路的见第 17 节第 9 条（白内障手术）。老人牵狗散步被拽倒的，见第 17 节第 10 条（老人遛狗）。骨头经不经得起摔，见本节第 39 条（骨密度检查）。 **Evidence:** A. This recommendation applies to seniors aged 60 and above who live independently at home rather than in nursing homes. The studies referenced here focus on the total number of falls, not on actual mortality rates. It’s important to note that the path from a fall to a hip fracture — and ultimately death — can be very short for older adults. **Source summary:** Doing balance exercises such as Tai Chi two or three times weekly can cut the overall number of falls among older adults by roughly 23%. It also reduces the proportion of people who have fallen at least once by about 15%. Adding simple home modifications — like anti-slip mats and handrails — can lower fall rates by another 20% or so. Falls are the leading cause of injury-related deaths among Chinese seniors aged 65 and above; alarmingly, over half of all falls happen right at home. **Low-ROI detour:** Move “Exercising balance and leg strength for people over 60, plus home modifications” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Doing balance exercises such as Tai Chi two or three times weekly can cut the overall number of falls among older adults by roughly 23%. It also reduces the proportion of people who have fallen at least once by about 15%. Adding simple home modifications — like anti-slip mats and handrails — can lower fall rates by another 20% or so. Falls are the leading cause of injury-related deaths among Chinese seniors aged 65 and above; alarmingly, over half of all falls happen right at home.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-039; 17-009; 17-010 **Source links:** [Sherrington C 等 (2019). Exercise for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews.](https://doi.org/10.1002/14651858.CD012424.pub2); [Gillespie LD 等 (2012). Interventions for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews.](https://doi.org/10.1002/14651858.CD007146.pub3); [Lu Z 等 (2021). Characteristics of Falls Among Older People — China, 2018. China CDC Weekly.](https://doi.org/10.46234/ccdcw2021.013) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-014 — Get tested for hepatitis B markers; if no antibodies, get vaccinated Original title: 查乙肝两对半，没有抗体就打疫苗 **Source text (English):** ### 14. Get tested for hepatitis B markers; if no antibodies, get vaccinated - Cost: The test costs just a few dozen yuan per person. For adults lacking antibodies, three doses of the hepatitis B vaccine cost between 100 and 300 yuan total, to be completed within six months. - In plain terms: The test itself is very inexpensive. In Qidong’s 30‑year follow‑up study, infants who received the hepatitis B vaccine at birth had an 84% lower risk of developing primary liver cancer and a 72% lower rate of carrying the hepatitis B virus compared to unvaccinated peers. Adults found to have no antibodies should receive three vaccine doses over six months at a cost of roughly 100–300 yuan. - Benefit: This Qidong trial used group randomization rather than individual assignment and was tracked for three decades. Vaccination at birth cut primary liver cancer incidence by 84% (95% CI 23%–97%). The prevalence of hepatitis B surface antigen (HBsAg) fell by 72% (95% CI 68%–75%), reflecting a comparable drop in the proportion of people carrying the virus. Nationwide in China, HBsAg prevalence dropped 52% between 1992 and 2014, and fell 97% among children under five. - Evidence grade: A - Sources:Qu C et al. (2014). Efficacy of neonatal HBV vaccination on liver cancer and other liver diseases over 30-year follow-up of the Qidong hepatitis B intervention study. PLoS Medicine. ; Cui F et al. (2017). Prevention of Chronic Hepatitis B after 3 Decades of Escalating Vaccination Policy, China. Emerging Infectious Diseases. - Notes: This recommendation applies to adults born before 1992 who never received the vaccine or whose antibodies have waned. The 84% cancer‑risk reduction pertains only to those immunized at birth; adolescents vaccinated later saw only a 21% reduction in virus carriage. For adults, the main goal is preventing new infection, not achieving the same cancer‑prevention benefit. Vaccination offers no protection to people already infected; they must see a hepatologist regularly. Infection is confirmed when the hepatitis B surface antigen (HBsAg) test result is positive. **Original text (Chinese):** ### 14. 查乙肝两对半，没有抗体就打疫苗 - 成本：查一次几十元。成人乙肝疫苗 3 针合起来 100 到 300 元。半年之内打完。 - 说人话：查一次几十块。启东那项跟踪了 30 年的试验里，一出生就打了乙肝疫苗的人，后来得原发性肝癌的概率低 84%，身上带着乙肝病毒的比例低 72%。成人查出没抗体的补三针，半年打完，一两百块。 - 收益：启东那项试验按群体随机分组，不是按个人分组，跟踪了 30 年。新生儿接种乙肝疫苗，原发性肝癌下降 84%。可信范围是 95% CI 23% 到 97%。乙肝表面抗原 HBsAg 阳性率下降 72%（95% CI 68% 到 75%），这个阳性率就是查出身上带着病毒的人所占的比例。中国全人群的 HBsAg 阳性比例，1992 到 2014 年下降 52%，5 岁以下下降 97% - 证据等级：A - 来源：Qu C 等 (2014). Efficacy of neonatal HBV vaccination on liver cancer and other liver diseases over 30-year follow-up of the Qidong hepatitis B intervention study. PLoS Medicine. ; Cui F 等 (2017). Prevention of Chronic Hepatitis B after 3 Decades of Escalating Vaccination Policy, China. Emerging Infectious Diseases. - 备注：这条适用于 1992 年前出生、没打过疫苗或者抗体已经消失的成人。肝癌下降 84% 那个数来自一出生就打的人。同一项试验里，到青少年才补打的，防住病毒携带的效力只有 21%。成人打主要图的是不再被感染，不能直接套那个 84%。已经感染的人打疫苗没用，要去肝病科定期复查。怎么算已经感染：化验单上乙肝表面抗原 HBsAg 那一项是阳性。 **Evidence:** A. This recommendation applies to adults born before 1992 who never received the vaccine or whose antibodies have waned. The 84% cancer‑risk reduction pertains only to those immunized at birth; adolescents vaccinated later saw only a 21% reduction in virus carriage. For adults, the main goal is preventing new infection, not achieving the same cancer‑prevention benefit. Vaccination offers no protection to people already infected; they must see a hepatologist regularly. Infection is confirmed when the hepatitis B surface antigen (HBsAg) test result is positive. **Source summary:** The test itself is very inexpensive. In Qidong’s 30‑year follow‑up study, infants who received the hepatitis B vaccine at birth had an 84% lower risk of developing primary liver cancer and a 72% lower rate of carrying the hepatitis B virus compared to unvaccinated peers. Adults found to have no antibodies should receive three vaccine doses over six months at a cost of roughly 100–300 yuan. **Low-ROI detour:** Move “Get tested for hepatitis B markers; if no antibodies, get vaccinated” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The test itself is very inexpensive. In Qidong’s 30‑year follow‑up study, infants who received the hepatitis B vaccine at birth had an 84% lower risk of developing primary liver cancer and a 72% lower rate of carrying the hepatitis B virus compared to unvaccinated peers. Adults found to have no antibodies should receive three vaccine doses over six months at a cost of roughly 100–300 yuan.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Qu C 等 (2014). Efficacy of neonatal HBV vaccination on liver cancer and other liver diseases over 30-year follow-up of the Qidong hepatitis B intervention study. PLoS Medicine.](https://doi.org/10.1371/journal.pmed.1001774); [Cui F 等 (2017). Prevention of Chronic Hepatitis B after 3 Decades of Escalating Vaccination Policy, China. Emerging Infectious Diseases.](https://doi.org/10.3201/eid2305.161477) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-015 — If you get pricked by a nail or splinter, or if a wound gets dirty with soil, seek treatment the same day and ask whether a tetanus shot is needed. Original title: 被铁钉、木刺扎到或者伤口沾了泥土，当天去处理，顺便问破伤风要不要打 **Source text (English):** ### 15. If you get pricked by a nail or splinter, or if a wound gets dirty with soil, seek treatment the same day and ask whether a tetanus shot is needed. - Cost: Seeing a doctor and having the wound treated typically costs a few dozen yuan. If a shot is recommended, the vaccine or immunoglobulin will add another few dozen to several hundred yuan. - In plain terms: Once tetanus sets in, about 1 out of every 10 people dies. The risk is highest for deep wounds or wounds contaminated with dirt. If a wound is dirty and it’s been 5 years or more since your last tetanus shot, you’ll need a booster. Getting treated the same day costs only a few dozen yuan — don’t wait until the wound starts swelling. - Benefit: In the U.S., roughly 1 out of every 10 tetanus cases ends in death. Deep wounds and those exposed to dirt carry an even higher risk. China’s 2024 treatment guidelines classify wounds into two categories. Wounds treated within 6 hours that aren’t dirty and haven’t been exposed to feces, animal saliva, or soil are considered low‑risk. Wounds treated later, or those contaminated with such substances, as well as puncture wounds, avulsions, crush injuries, burns, frostbite, or wounds containing foreign bodies, are deemed high‑risk. If you’ve received three or more tetanus shots and the most recent one was less than 5 years ago, no further dose is needed. For high‑risk wounds, a booster is required if it’s been 5–10 years since your last shot; after 10 years, a booster is mandatory regardless of risk level. If you’ve never completed the three‑dose series or can’t recall when you last got a shot, you’ll need to finish the series and, for high‑risk wounds, also receive passive immunization (an injection of immunoglobulin or antitoxin that delivers antibodies directly). - Evidence grade: B - Sources:U.S. Centers for Disease Control and Prevention (CDC). Tetanus: "Tetanus bacteria can get into someone's body through broken skin, usually through injuries.""Tetanus can lead to death (1 in 10 cases in the United States are fatal).""People who didn't complete the primary series or who aren't up to date with their 10-year tetanus booster shots are also at increased risk.""Vaccination also helps prevent tetanus in people with wounds, depending on their tetanus vaccination history."; National Health Commission of China (NHC) (2024). (2024 ) (〔2024〕381 , 16 , 4 20 ). ; PDF (). - Notes: At the hospital, let the doctor make the decision — don’t guess on your own, and don’t hesitate to ask questions. Not every wound requires a tetanus shot; the doctor will assess the wound category and your vaccination history before deciding. The idea that “one shot in childhood provides lifelong protection” is a myth. If a wound is dirty, a booster is needed after 5 years, so try to recall when you last received a tetanus shot before heading to the clinic. **Original text (Chinese):** ### 15. 被铁钉、木刺扎到或者伤口沾了泥土，当天去处理，顺便问破伤风要不要打 - 成本：挂号加处理伤口几十元。医生说要打的话，疫苗或者免疫球蛋白几十到几百元。 - 说人话：破伤风一旦发病，大约每 10 个人里死 1 个。深的伤口、沾了泥土的伤口风险最高。伤口脏、离上一针满 5 年的，要加强 1 针。当天去处理花不了几十块，别拖到伤口肿起来再说。 - 收益：美国的破伤风病例里，大约每 10 例死 1 例。深的伤口、被泥土污染的伤口，风险更高。中国 2024 年的诊疗规范把伤口分成两档。6 小时内处理、没沾泥土粪便和动物口水的浅伤口，算低风险。超过 6 小时才处理、沾了这些东西，或者是扎伤、撕脱伤、挤压伤、烧烫伤、冻伤、伤口里留着异物的，算高风险。打过 3 针以上、最后一针不到 5 年的，什么都不用打。5 到 10 年的，高风险伤口加强 1 针。满 10 年的，不管哪档都加强 1 针。没打全 3 针或者记不清的，要把疫苗补全，高风险伤口还要同时打被动免疫制剂（免疫球蛋白或抗毒素这类直接给抗体的针） - 证据等级：B - 来源：美国疾病控制与预防中心. 破伤风：「Tetanus bacteria can get into someone's body through broken skin, usually through injuries.」「Tetanus can lead to death (1 in 10 cases in the United States are fatal).」「People who didn't complete the primary series or who aren't up to date with their 10-year tetanus booster shots are also at increased risk.」「Vaccination also helps prevent tetanus in people with wounds, depending on their tetanus vaccination history.」；国家卫生健康委办公厅 (2024). 关于印发非新生儿破伤风诊疗规范（2024 年版）的通知（国卫办医急函〔2024〕381 号，风险分级见附件第 16 页，表 4 见第 20 页）. ；附件 PDF（扫描件）. - 备注：到了医院让医生判断，别自己拿主意，也别嫌麻烦不问。不是所有伤口都要打。医生会看伤口属于哪一档，再问你上一次打针是什么时候，然后决定。「小时候打过就一辈子有效」是错的。伤口脏的话，离上一针满 5 年就要加强。所以去之前想一想自己最后一次打破伤风针是哪一年。 **Evidence:** B. At the hospital, let the doctor make the decision — don’t guess on your own, and don’t hesitate to ask questions. Not every wound requires a tetanus shot; the doctor will assess the wound category and your vaccination history before deciding. The idea that “one shot in childhood provides lifelong protection” is a myth. If a wound is dirty, a booster is needed after 5 years, so try to recall when you last received a tetanus shot before heading to the clinic. **Source summary:** Once tetanus sets in, about 1 out of every 10 people dies. The risk is highest for deep wounds or wounds contaminated with dirt. If a wound is dirty and it’s been 5 years or more since your last tetanus shot, you’ll need a booster. Getting treated the same day costs only a few dozen yuan — don’t wait until the wound starts swelling. **Low-ROI detour:** Move “If you get pricked by a nail or splinter, or if a wound gets dirty with soil, seek treatment the same day and ask whether a tetanus shot is needed.” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Once tetanus sets in, about 1 out of every 10 people dies. The risk is highest for deep wounds or wounds contaminated with dirt. If a wound is dirty and it’s been 5 years or more since your last tetanus shot, you’ll need a booster. Getting treated the same day costs only a few dozen yuan — don’t wait until the wound starts swelling.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [美国疾病控制与预防中心. 破伤风：「Tetanus bacteria can get into someone's body through broken skin, usually through injuries.」「Tetanus can lead to death (1 in 10 cases in the United States are fatal).」「People who didn't complete the primary series or who aren't up to date with their 10-year tetanus booster shots are also at increased risk.」「Vaccination also helps prevent tetanus in people with wounds, depending on their tetanus vaccination history.」](https://www.cdc.gov/tetanus/about/index.html); [国家卫生健康委办公厅 (2024). 关于印发非新生儿破伤风诊疗规范（2024 年版）的通知（国卫办医急函〔2024〕381 号，风险分级见附件第 16 页，表 4 见第 20 页）.](https://www.gov.cn/zhengce/zhengceku/202410/content_6982262.htm); [附件 PDF（扫描件）.](https://www.gov.cn/zhengce/zhengceku/202410/P020241023483425528555.pdf) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-016 — The earlier women get the HPV vaccine, the better Original title: 女性接种 HPV 疫苗，越早越好 **Source text (English):** ### 16. The earlier women get the HPV vaccine, the better - Cost: Domestic bivalent vaccines cost around 300 RMB per dose, while imported 9‑valent vaccines cost about 1300 RMB per dose. A total of 2–3 doses are needed, and each visit takes half a day. - In plain terms: Data from 1.67 million Swedish women show that those who received the HPV vaccine before age 17 have only about one‑eighth the risk of developing invasive cervical cancer compared to unvaccinated women. For women vaccinated between 17 and 30, the risk is roughly half that of non‑vaccinated peers. Therefore, getting vaccinated earlier offers the greatest benefit. - Benefit: Swedish research on 1.67 million women found that vaccinated individuals have a much lower incidence of invasive cervical cancer. Before age 17, vaccination reduces risk by roughly 88% (IRR 0.12, 95% CI 0.00–0.34). Vaccination between 17 and 30 still lowers risk by about 53% (IRR 0.47, 95% CI 0.27–0.75). - Evidence grade: A - Sources:Lei J et al. (2020). HPV Vaccination and the Risk of Invasive Cervical Cancer. New England Journal of Medicine. - Notes: The greatest benefit is seen when vaccination occurs between ages 9 and 14. Even for women aged 17–30, risk is still reduced by more than half. After age 30, the protective effect gradually diminishes. Vaccinated women still need regular cervical cancer screening; the vaccine does not replace screening — see item 18 for screening guidelines for women over 30. **Original text (Chinese):** ### 16. 女性接种 HPV 疫苗，越早越好 - 成本：国产二价约 300 多元一针，进口九价约 1300 元一针。一共打 2 到 3 针。每次跑一趟，半天。 - 说人话：瑞典 167 万女性的数据里，17 岁以前打过 HPV 疫苗的人，后来得浸润性宫颈癌的概率只有没打的约八分之一。17 到 30 岁才打的，也只有一半左右。所以越早打越值。 - 收益：瑞典跟踪了 167 万名女性做统计：打过疫苗的人，浸润性宫颈癌的发病率比没打的低。17 岁以前接种的低约 88%（IRR 0.12，95% CI 0.00 到 0.34，括号里是原值和它的可信范围）。17 到 30 岁接种的低约 53%（IRR 0.47，95% CI 0.27 到 0.75） - 证据等级：A - 来源：Lei J 等 (2020). HPV Vaccination and the Risk of Invasive Cervical Cancer. New England Journal of Medicine. - 备注：9 到 14 岁打收益最大。17 到 30 岁打，还有一半以上的下降。30 岁以后打，收益就一路变小。打过疫苗也还是要做宫颈癌筛查，疫苗替代不了筛查，见第 18 条（30 岁以上女性做宫颈癌筛查）。 **Evidence:** A. The greatest benefit is seen when vaccination occurs between ages 9 and 14. Even for women aged 17–30, risk is still reduced by more than half. After age 30, the protective effect gradually diminishes. Vaccinated women still need regular cervical cancer screening; the vaccine does not replace screening — see item 18 for screening guidelines for women over 30. **Source summary:** Data from 1.67 million Swedish women show that those who received the HPV vaccine before age 17 have only about one‑eighth the risk of developing invasive cervical cancer compared to unvaccinated women. For women vaccinated between 17 and 30, the risk is roughly half that of non‑vaccinated peers. Therefore, getting vaccinated earlier offers the greatest benefit. **Low-ROI detour:** Move “The earlier women get the HPV vaccine, the better” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Data from 1.67 million Swedish women show that those who received the HPV vaccine before age 17 have only about one‑eighth the risk of developing invasive cervical cancer compared to unvaccinated women. For women vaccinated between 17 and 30, the risk is roughly half that of non‑vaccinated peers. Therefore, getting vaccinated earlier offers the greatest benefit.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-018 **Source links:** [Lei J 等 (2020). HPV Vaccination and the Risk of Invasive Cervical Cancer. New England Journal of Medicine.](https://doi.org/10.1056/NEJMoa1917338) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-017 — Breast cancer screening for women: mammograms every two years starting at age 40 Original title: 女性 40 岁起做乳腺癌筛查，每两年一次钼靶 **Source text (English):** ### 17. Breast cancer screening for women: mammograms every two years starting at age 40 - Cost: A mammogram costs around 200–300 yuan each time. Many regions also offer free screening programs. Each screening takes about half a day. - In plain terms: For women aged 40 to 74, having a mammogram every two years is a clear recommendation in official US screening guidelines. For women over 75, and for those with dense breast tissue who need extra ultrasound or MRI scans, there is currently insufficient evidence to support such screening. If a health check package includes these extra tests at an extra charge, they are not necessary. - Benefit: The US Preventive Services Task Force is the official body that issues screening recommendations in the US. Its current recommendation reads: “We recommend screening mammography every two years for women aged 40 to 74.” Mammography is exactly what we commonly call a mammogram. This recommendation is rated as a Grade B. For women over 75, and for those with dense breast tissue who need additional ultrasound or MRI scans, the Task Force has concluded that there is not enough evidence to support such screening. - Evidence grade: A - Sources:US Preventive Services Task Force (2024). Breast Cancer: Screening. - Notes: The recommended starting age for screening varies by country. In China, some local guidelines and programs recommend starting at age 45. Women with a family history of breast cancer — such as parents, children or siblings who have had it — or those carrying BRCA mutations are at higher risk. They should consult a doctor individually to determine the right screening plan; the above recommendations do not apply to them. **Original text (Chinese):** ### 17. 女性 40 岁起做乳腺癌筛查，每两年一次钼靶 - 成本：钼靶每次两三百元。很多地区有免费筛查项目。每两年花半天。 - 说人话：40 到 74 岁的女性每两年拍一次钼靶，这是美国官方筛查建议里明确推荐的。75 岁以上，以及给致密乳腺加做超声和磁共振，官方的结论是证据还不够。体检套餐拿这些加钱的时候，可以不买。 - 收益：美国预防服务工作组是美国官方给筛查建议的机构。它现在的建议是：「建议 40 至 74 岁女性每两年做一次筛查性乳腺 X 线摄影」。乳腺 X 线摄影就是平时说的钼靶。这条建议的推荐等级是 B。对 75 岁及以上的女性，以及给致密型乳腺补做超声、磁共振，它都判定为「现有证据不足」 - 证据等级：A - 来源：US Preventive Services Task Force (2024). Breast Cancer: Screening. - 备注：从几岁开始查，各国不一样，中国有些指南和地方项目是从 45 岁起。父母、子女或者亲兄弟姐妹得过乳腺癌的，以及带有 BRCA 突变的，属于高危，要单独找医生定方案，本条不适用 **Evidence:** A. The recommended starting age for screening varies by country. In China, some local guidelines and programs recommend starting at age 45. Women with a family history of breast cancer — such as parents, children or siblings who have had it — or those carrying BRCA mutations are at higher risk. They should consult a doctor individually to determine the right screening plan; the above recommendations do not apply to them. **Source summary:** For women aged 40 to 74, having a mammogram every two years is a clear recommendation in official US screening guidelines. For women over 75, and for those with dense breast tissue who need extra ultrasound or MRI scans, there is currently insufficient evidence to support such screening. If a health check package includes these extra tests at an extra charge, they are not necessary. **Low-ROI detour:** Move “Breast cancer screening for women: mammograms every two years starting at age 40” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “For women aged 40 to 74, having a mammogram every two years is a clear recommendation in official US screening guidelines. For women over 75, and for those with dense breast tissue who need extra ultrasound or MRI scans, there is currently insufficient evidence to support such screening. If a health check package includes these extra tests at an extra charge, they are not necessary.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [US Preventive Services Task Force (2024). Breast Cancer: Screening.](https://www.uspreventiveservicestaskforce.org/uspstf/recommendation/breast-cancer-screening) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-018 — For women over 30, HPV testing should be the first choice for cervical cancer screening Original title: 30 岁以上女性做宫颈癌筛查，优先 HPV 检测 **Source text (English):** ### 18. For women over 30, HPV testing should be the first choice for cervical cancer screening - Cost: An HPV test costs between 100 and 300 yuan. Women with a negative result can get tested again only once every five years. The sampling process takes just a few minutes. - In plain terms: In that rural Indian trial, women who underwent just one HPV test in their lifetime had roughly half the risk of dying from cervical cancer and about 50% lower odds of being diagnosed with advanced-stage disease. At a cost of just 100–200 yuan per test, a negative result provides protection for five years. - Benefit: This trial in rural India used group-level rather than individual randomization, involving women aged 30–59. A single HPV test cut the risk of death from cervical cancer by roughly 48% (hazard ratio 0.52; 95% CI 0.33–0.83). It also reduced the likelihood of detecting late-stage disease by about 53% (HR 0.47; 95% CI 0.32–0.69). - Evidence grade: A - Sources:Sankaranarayanan R et al. (2009). HPV screening for cervical cancer in rural India. New England Journal of Medicine. - Notes: Even women who have received the HPV vaccine still need screening, since the vaccine does not protect against all viral types. What makes this study unique is that it was a randomized screening trial with mortality as the primary outcome and only one round of testing performed. **Original text (Chinese):** ### 18. 30 岁以上女性做宫颈癌筛查，优先 HPV 检测 - 成本：HPV 检测一次 100 到 300 元。结果阴性的，5 年查一次就行。取样几分钟。 - 说人话：印度农村那项试验里，一辈子只做过一次 HPV 检测的女性，死于宫颈癌的概率低约一半，查出晚期宫颈癌的概率低约五成。一次一两百块，结果阴性能管 5 年。 - 收益：印度农村那项试验按群体随机分组，不是按个人分组。对象是 30 到 59 岁的女性。只做一次 HPV 检测筛查，死于宫颈癌的风险就低约 48%。原值 HR 0.52，可信范围 95% CI 0.33 到 0.83。查出晚期宫颈癌的风险低约 53%（HR 0.47，95% CI 0.32 到 0.69） - 证据等级：A - 来源：Sankaranarayanan R 等 (2009). HPV screening for cervical cancer in rural India. New England Journal of Medicine. - 备注：打过 HPV 疫苗的人也要筛查，因为疫苗盖不住全部的病毒型别。这项研究少见的地方是：它是随机分组的筛查试验，直接拿死亡人数当结果，而且只筛了一轮。 **Evidence:** A. Even women who have received the HPV vaccine still need screening, since the vaccine does not protect against all viral types. What makes this study unique is that it was a randomized screening trial with mortality as the primary outcome and only one round of testing performed. **Source summary:** In that rural Indian trial, women who underwent just one HPV test in their lifetime had roughly half the risk of dying from cervical cancer and about 50% lower odds of being diagnosed with advanced-stage disease. At a cost of just 100–200 yuan per test, a negative result provides protection for five years. **Low-ROI detour:** Move “For women over 30, HPV testing should be the first choice for cervical cancer screening” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “In that rural Indian trial, women who underwent just one HPV test in their lifetime had roughly half the risk of dying from cervical cancer and about 50% lower odds of being diagnosed with advanced-stage disease. At a cost of just 100–200 yuan per test, a negative result provides protection for five years.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Sankaranarayanan R 等 (2009). HPV screening for cervical cancer in rural India. New England Journal of Medicine.](https://doi.org/10.1056/NEJMoa0808516) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-019 — Starting colorectal cancer screening at ages 45–50: use fecal immunochemical tests or colonoscopies Original title: 45 到 50 岁起做结直肠癌筛查，做查大便隐血的粪便免疫化学检测或者肠镜 **Source text (English):** ### 19. Starting colorectal cancer screening at ages 45–50: use fecal immunochemical tests or colonoscopies - Cost: Fecal tests cost just a few dozen yuan and can be done every 1–2 years. Colonoscopies cost several hundred to over a thousand yuan; those with negative results only need one every 10 years. Preparing for a colonoscopy requires setting aside a full day for bowel cleansing. - In plain terms: Getting a low-cost fecal occult blood test every year or two lowers the chance of dying from colorectal cancer by roughly 16%. For people who’ve had at least one round of screening, this risk drops by about 25%. In the group invited to undergo a colonoscopy, the likelihood of developing colorectal cancer over the next decade fell from 1.20% to 0.98%. - Benefit: Cochrane pooled data from multiple studies showing that individuals undergoing fecal occult blood screening have a roughly 16% lower risk of dying from colorectal cancer. The original RR was 0.84, with a 95% CI ranging from 0.78 to 0.90. For those who’ve had at least one screening round, this risk reduction reaches 25% (RR 0.75). The NordICC randomized trial likewise found that among participants invited to get a colonoscopy, colorectal cancer incidence dropped from 1.20% to 0.98% over 10 years; its RR was 0.82, with a 95% CI of 0.70–0.93. - Evidence grade: A - Sources:Hewitson P et al. (2007). Screening for colorectal cancer using the faecal occult blood test, Hemoccult. Cochrane Database of Systematic Reviews. ; Bretthauer M et al. (2022). Effect of Colonoscopy Screening on Risks of Colorectal Cancer and Related Death. New England Journal of Medicine. - Notes: This topic remains debated. The NordICC trial tracked participants based on whether they were invited to get a colonoscopy; the difference in colorectal cancer mortality between groups was 0.28% versus 0.31% (RR 0.90, 95% CI 0.64–1.16), a gap well within statistical margins of error. This suggests earlier estimates of colonoscopy’s mortality benefits may have been overstated, while evidence for fecal tests’ impact on mortality is more robust. Most national guidelines recommend starting screening at ages 45–50; those with a family history of colorectal cancer should begin even earlier. **Original text (Chinese):** ### 19. 45 到 50 岁起做结直肠癌筛查，做查大便隐血的粪便免疫化学检测或者肠镜 - 成本：粪便检测几十元，每 1 到 2 年做一次。肠镜几百到一千多元，结果阴性的 10 年做一次就行。做肠镜前要留出一天清肠。 - 说人话：每一两年做一次几十块的粪便隐血检查，死于结直肠癌的概率低约 16%，至少查过一轮的人低 25%。被叫去做一次肠镜的人，往后十年得结直肠癌的概率从 1.20% 降到 0.98%。 - 收益：Cochrane 把多项研究合起来一起算。做粪便隐血筛查的人，死于结直肠癌的风险低约 16%。原值 RR 0.84，可信范围 95% CI 0.78 到 0.90。至少参加过一轮的人低约 25%（RR 0.75）。再看 NordICC 那项随机试验。被邀请去做肠镜的人，10 年里结直肠癌的发病从 1.20% 降到 0.98%。原值 RR 0.82，可信范围 95% CI 0.70 到 0.93 - 证据等级：A - 来源：Hewitson P 等 (2007). Screening for colorectal cancer using the faecal occult blood test, Hemoccult. Cochrane Database of Systematic Reviews. ; Bretthauer M 等 (2022). Effect of Colonoscopy Screening on Risks of Colorectal Cancer and Related Death. New England Journal of Medicine. - 备注：争议。NordICC 是按「被邀请去做肠镜」的人来算的，结直肠癌死亡 0.28% 对 0.31%（RR 0.90，95% CI 0.64 到 1.16），差别还在误差范围内。这说明肠镜对死亡率的好处以前被高估过。粪便检测在死亡率上的证据反而更硬。从几岁开始查，各国指南在 45 到 50 岁之间。家里有人得过这个病的要更早开始。 **Evidence:** A. This topic remains debated. The NordICC trial tracked participants based on whether they were invited to get a colonoscopy; the difference in colorectal cancer mortality between groups was 0.28% versus 0.31% (RR 0.90, 95% CI 0.64–1.16), a gap well within statistical margins of error. This suggests earlier estimates of colonoscopy’s mortality benefits may have been overstated, while evidence for fecal tests’ impact on mortality is more robust. Most national guidelines recommend starting screening at ages 45–50; those with a family history of colorectal cancer should begin even earlier. **Source summary:** Getting a low-cost fecal occult blood test every year or two lowers the chance of dying from colorectal cancer by roughly 16%. For people who’ve had at least one round of screening, this risk drops by about 25%. In the group invited to undergo a colonoscopy, the likelihood of developing colorectal cancer over the next decade fell from 1.20% to 0.98%. **Low-ROI detour:** Move “Starting colorectal cancer screening at ages 45–50: use fecal immunochemical tests or colonoscopies” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Getting a low-cost fecal occult blood test every year or two lowers the chance of dying from colorectal cancer by roughly 16%. For people who’ve had at least one round of screening, this risk drops by about 25%. In the group invited to undergo a colonoscopy, the likelihood of developing colorectal cancer over the next decade fell from 1.20% to 0.98%.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Hewitson P 等 (2007). Screening for colorectal cancer using the faecal occult blood test, Hemoccult. Cochrane Database of Systematic Reviews.](https://doi.org/10.1002/14651858.CD001216.pub2); [Bretthauer M 等 (2022). Effect of Colonoscopy Screening on Risks of Colorectal Cancer and Related Death. New England Journal of Medicine.](https://doi.org/10.1056/NEJMoa2208375) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-020 — People with cardiovascular disease and older adults should get a flu shot each year Original title: 有心血管病的人和老年人每年打流感疫苗 **Source text (English):** ### 20. People with cardiovascular disease and older adults should get a flu shot each year - Cost: One shot costs 50 to 150 yuan. It should be given once each autumn. - In plain terms: In a trial involving people after a heart attack, the yearly death rate dropped from 4.9% to 2.9% after they received the flu vaccine. For people with cardiovascular disease and older adults, getting one shot each autumn for just 50 to 150 yuan can make a real difference. - Benefit: This trial included 2,571 participants after a myocardial infarction; neither doctors nor patients knew who got the vaccine or the placebo. Over 12 months, the overall death rate was 2.9% in the vaccine group versus 4.9% in the placebo group. The hazard ratio was 0.59, with a 95% confidence interval of 0.39 to 0.89. Cardiovascular death rates also showed a hazard ratio of 0.59. Another study pooled multiple trials and found that flu vaccination lowered the rate of major cardiovascular events to 3.6% from 5.4% in the control group; the relative risk was 0.66, with a 95% confidence interval of 0.53 to 0.83. Cardiovascular death risk showed a relative risk of 0.74, though this fell within the margin of error and was not statistically significant (95% CI 0.42 to 1.30). - Evidence grade: A - Sources:Fröbert O et al. (2021). Influenza Vaccination After Myocardial Infarction: A Randomized, Double-Blind, Placebo-Controlled, Multicenter Trial. Circulation. ; Behrouzi B et al. (2022). Association of Influenza Vaccination With Cardiovascular Risk: A Meta-analysis. JAMA Network Open. ; Demicheli V et al. (2018). Vaccines for preventing influenza in the elderly. Cochrane Database of Systematic Reviews. ( Cochrane ) - Notes: This recommendation is somewhat controversial. The Grade A rating applies only to people with cardiovascular disease. For otherwise healthy older adults, a Cochrane review offers only limited evidence. Flu vaccination also lowered the seasonal flu infection rate from 6% to 2.4%. The review rated the evidence for infection outcomes as “low” quality and the evidence for mortality as “very low” quality. This review was published in 2018 by Demicheli V et al. **Original text (Chinese):** ### 20. 有心血管病的人和老年人每年打流感疫苗 - 成本：一针 50 到 150 元。每年秋天打一次。 - 说人话：心梗之后打流感疫苗的那项试验里，一年内死亡的比例从 4.9% 降到 2.9%。有心血管病的人和老人，每年秋天补一针，50 到 150 元。 - 收益：一项试验在心肌梗死之后做，2571 人随机分组。医生和病人都不知道打的是哪一针。打流感疫苗的人，12 个月里的总死亡率是 2.9%。打安慰剂的是 4.9%。原值 HR 0.59，可信范围 95% CI 0.39 到 0.89。安慰剂就是不含有效成分的对照针。心血管死亡的 HR 是 0.59。另一项研究把多项研究合起来一起算。打流感疫苗的人主要心血管事件为 3.6%，对照为 5.4%。原值 RR 0.66，可信范围 95% CI 0.53 到 0.83。心血管死亡 RR 0.74（95% CI 0.42 到 1.30，这点差别还在误差范围内，算不上有统计学意义） - 证据等级：A - 来源：Fröbert O 等 (2021). Influenza Vaccination After Myocardial Infarction: A Randomized, Double-Blind, Placebo-Controlled, Multicenter Trial. Circulation. ; Behrouzi B 等 (2022). Association of Influenza Vaccination With Cardiovascular Risk: A Meta-analysis. JAMA Network Open. ；Demicheli V 等 (2018). Vaccines for preventing influenza in the elderly. Cochrane Database of Systematic Reviews. （备注里说的那份 Cochrane 汇总） - 备注：争议。A 级只对应有心血管病的人。对本来健康的老年人，Cochrane 综述只给出一个结论：一季流感的发病从 6% 降到 2.4%。它把这条证据的可信度评为「低」，死亡率方面的证据评为「极低」。综述出处是 Demicheli V 等 2018 年那篇。 **Evidence:** A. This recommendation is somewhat controversial. The Grade A rating applies only to people with cardiovascular disease. For otherwise healthy older adults, a Cochrane review offers only limited evidence. Flu vaccination also lowered the seasonal flu infection rate from 6% to 2.4%. The review rated the evidence for infection outcomes as “low” quality and the evidence for mortality as “very low” quality. This review was published in 2018 by Demicheli V et al. **Source summary:** In a trial involving people after a heart attack, the yearly death rate dropped from 4.9% to 2.9% after they received the flu vaccine. For people with cardiovascular disease and older adults, getting one shot each autumn for just 50 to 150 yuan can make a real difference. **Low-ROI detour:** Move “People with cardiovascular disease and older adults should get a flu shot each year” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “In a trial involving people after a heart attack, the yearly death rate dropped from 4.9% to 2.9% after they received the flu vaccine. For people with cardiovascular disease and older adults, getting one shot each autumn for just 50 to 150 yuan can make a real difference.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Fröbert O 等 (2021). Influenza Vaccination After Myocardial Infarction: A Randomized, Double-Blind, Placebo-Controlled, Multicenter Trial. Circulation.](https://doi.org/10.1161/CIRCULATIONAHA.121.057042); [Behrouzi B 等 (2022). Association of Influenza Vaccination With Cardiovascular Risk: A Meta-analysis. JAMA Network Open.](https://doi.org/10.1001/jamanetworkopen.2022.8873); [Demicheli V 等 (2018). Vaccines for preventing influenza in the elderly. Cochrane Database of Systematic Reviews.](https://doi.org/10.1002/14651858.CD004876.pub4) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-021 — Getting the shingles vaccine after age 50 Original title: 50 岁以后打带状疱疹疫苗 **Source text (English):** ### 21. Getting the shingles vaccine after age 50 - Cost: The recombinant shingles vaccine requires two doses, costing roughly 3,000 to 4,000 yuan in total. This expense must be paid out of pocket. - In plain terms: In clinical trials, this vaccine proved 97% effective at preventing shingles across all age groups. The downside is that both doses cost several thousand yuan, all paid by the patient. In exchange, there’s a 97% reduction in the likelihood of developing shingles. - Benefit: This Phase 3 trial involved 15,400 participants from 18 countries. Participants were randomly assigned to receive either the vaccine or a placebo, with follow-up lasting an average of 3.2 years. Over that time, 6 cases of shingles occurred in the vaccine group versus 210 in the placebo group. Expressed per 1,000 person-years, these figures translate to 0.3 versus 9.1 cases. One thousand person-years represents the number of cases observed in a group of 1,000 people over one year. The original report states, “The overall vaccine efficacy against shingles is 97.2% (95% CI 93.7–99.0, P<0.001).” Effectiveness ranged from 96.6% to 97.9% across all age brackets. - Evidence grade: A - Sources:Lal H, Cunningham AL, Godeaux O, et al. (2015). Efficacy of an adjuvanted herpes zoster subunit vaccine in older adults. New England Journal of Medicine, 372(22), 2087-2096. - Notes: This option ranks low in terms of cost-effectiveness primarily due to its high price. While shingles itself rarely proves fatal, its most troublesome complication is post-herpetic neuralgia, which can persist for months or even years. After vaccination, a notable percentage of recipients experience pain at the injection site and fever. In particular, severe side effects (graded as Grade 3) occurred in 17.0% of vaccine recipients versus 3.2% of those given a placebo. **Original text (Chinese):** ### 21. 50 岁以后打带状疱疹疫苗 - 成本：重组带状疱疹疫苗要打两针，合计约 3000 到 4000 元。这笔钱全部自己出。 - 说人话：三期试验里，这支疫苗把带状疱疹挡掉了 97%，各个年龄段都差不多。缺点是两针三四千元全自费。这笔钱买回来的，是九成七的发病率降幅。 - 收益：一项三期试验跨 18 个国家，有 1.54 万人。试验把人随机分成两组，一组打疫苗，一组打对照针，平均跟踪 3.2 年。结果疫苗组 6 例、安慰剂组 210 例发生带状疱疹。换算成每千人年是 0.3 对 9.1，每千人年的意思是 1000 个人观察一年里出现的例数。原文写「疫苗对带状疱疹的总体效力为 97.2%（95% CI 93.7–99.0，P<0.001）」。各年龄组的效力在 96.6% 到 97.9% 之间 - 证据等级：A - 来源：Lal H, Cunningham AL, Godeaux O, et al. (2015). Efficacy of an adjuvanted herpes zoster subunit vaccine in older adults. New England Journal of Medicine, 372(22), 2087-2096. - 备注：它在性价比上排得靠后，原因是贵。带状疱疹本身很少要命，麻烦在带状疱疹后神经痛，可能疼上几个月到几年。打完疫苗，打针的地方疼、发烧的比例都不低。其中最重的那一档（三级症状）是 17.0% 对 3.2% **Evidence:** A. This option ranks low in terms of cost-effectiveness primarily due to its high price. While shingles itself rarely proves fatal, its most troublesome complication is post-herpetic neuralgia, which can persist for months or even years. After vaccination, a notable percentage of recipients experience pain at the injection site and fever. In particular, severe side effects (graded as Grade 3) occurred in 17.0% of vaccine recipients versus 3.2% of those given a placebo. **Source summary:** In clinical trials, this vaccine proved 97% effective at preventing shingles across all age groups. The downside is that both doses cost several thousand yuan, all paid by the patient. In exchange, there’s a 97% reduction in the likelihood of developing shingles. **Low-ROI detour:** Move “Getting the shingles vaccine after age 50” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “In clinical trials, this vaccine proved 97% effective at preventing shingles across all age groups. The downside is that both doses cost several thousand yuan, all paid by the patient. In exchange, there’s a 97% reduction in the likelihood of developing shingles.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Lal H, Cunningham AL, Godeaux O, et al. (2015). Efficacy of an adjuvanted herpes zoster subunit vaccine in older adults. New England Journal of Medicine, 372(22), 2087-2096.](https://doi.org/10.1056/NEJMoa1501184) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-022 — Pneumococcal vaccine for people over 65 Original title: 65 岁以上打肺炎球菌疫苗 **Source text (English):** ### 22. Pneumococcal vaccine for people over 65 - Cost: Several hundred yuan. In some regions, it is provided free of charge for seniors. - In plain terms: In a trial involving 84,500 seniors, the 13-valent pneumococcal vaccine cut cases of pneumonia caused by strains it targets by roughly 46%, and reduced instances of the most severe invasive infections by 75%. However, it showed no effect on pneumonia cases caused by any other pathogens, so it won’t prevent all types of pneumonia. The absolute confidence interval width is 95.2%. - Benefit: Researchers in the Netherlands randomly assigned 84,500 seniors over 65 to two groups for comparison. They used the 13-valent pneumococcal conjugate vaccine. Its effectiveness against pneumonia caused by strains it targets was 45.6%, with a 95% confidence interval of 21.8–62.5. This figure refers to the specific bacterial strains the vaccine can protect against. For the most dangerous form of pneumococcal disease, the effectiveness was 75.0% (95% CI 41.4–90.8). No protective effect was observed against pneumonia cases caused by any other pathogens. - Evidence grade: A - Sources:Bonten MJ, Huijts SM, Bolkenbaas M, et al. (2015). Polysaccharide conjugate vaccine against pneumococcal pneumonia in adults. New England Journal of Medicine, 372(12), 1114-1125. - Notes: This vaccine only protects against the specific bacterial strains it targets; it does not prevent all types of pneumonia. The 23-valent polysaccharide vaccine commonly used for seniors in China is a different formulation from the 13-valent conjugate vaccine used in this trial, so the effectiveness figures here cannot be directly applied to that vaccine. **Original text (Chinese):** ### 22. 65 岁以上打肺炎球菌疫苗 - 成本：几百元。部分地区对老年人免费。 - 说人话：8.45 万老人的试验里，13 价肺炎球菌疫苗把疫苗管得住的那几型肺炎挡掉约 46%，把最凶险的侵袭性感染挡掉 75%。但对「所有原因的肺炎」没看出效果，别指望它管住全部肺炎。 - 收益：荷兰把 8.45 万名 65 岁以上老人随机分成两组来比。用的是 13 价肺炎球菌结合疫苗。它对疫苗覆盖型肺炎的效力是 45.6%。可信范围是 95.2% CI 21.8–62.5。疫苗覆盖型就是这支疫苗管得住的那几个菌型。对侵袭性肺炎球菌病的效力是 75.0%（95% CI 41.4–90.8），这是最凶险的那一类感染。对全部原因加在一起的肺炎，它没有效果 - 证据等级：A - 来源：Bonten MJ, Huijts SM, Bolkenbaas M, et al. (2015). Polysaccharide conjugate vaccine against pneumococcal pneumonia in adults. New England Journal of Medicine, 372(12), 1114-1125. - 备注：它只防疫苗覆盖的那几个型别，不是打了就不得肺炎。中国老年人常打的是 23 价多糖疫苗，和这项试验用的 13 价结合疫苗不是同一种，上面的效力数据不能直接套过去 **Evidence:** A. This vaccine only protects against the specific bacterial strains it targets; it does not prevent all types of pneumonia. The 23-valent polysaccharide vaccine commonly used for seniors in China is a different formulation from the 13-valent conjugate vaccine used in this trial, so the effectiveness figures here cannot be directly applied to that vaccine. **Source summary:** In a trial involving 84,500 seniors, the 13-valent pneumococcal vaccine cut cases of pneumonia caused by strains it targets by roughly 46%, and reduced instances of the most severe invasive infections by 75%. However, it showed no effect on pneumonia cases caused by any other pathogens, so it won’t prevent all types of pneumonia. The absolute confidence interval width is 95.2%. **Low-ROI detour:** Move “Pneumococcal vaccine for people over 65” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “In a trial involving 84,500 seniors, the 13-valent pneumococcal vaccine cut cases of pneumonia caused by strains it targets by roughly 46%, and reduced instances of the most severe invasive infections by 75%. However, it showed no effect on pneumonia cases caused by any other pathogens, so it won’t prevent all types of pneumonia. The absolute confidence interval width is 95.2%.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Bonten MJ, Huijts SM, Bolkenbaas M, et al. (2015). Polysaccharide conjugate vaccine against pneumococcal pneumonia in adults. New England Journal of Medicine, 372(12), 1114-1125.](https://doi.org/10.1056/NEJMoa1408544) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-023 — Testing for Helicobacter pylori and eradicating it if positive Original title: 查幽门螺杆菌，阳性就根除 **Source text (English):** ### 23. Testing for Helicobacter pylori and eradicating it if positive - Cost: The carbon-13 or carbon-14 breath test costs 100 to 200 yuan. Eradicating the bacteria requires taking four different medications for two weeks; the medication cost for that period is 200 to 500 yuan. The main difficulty is ensuring the full two-week course of medication is taken on schedule. - In plain terms: A 22-year follow-up study conducted in Linqu, Shandong, showed that individuals who had Helicobacter pylori eradicated had roughly half the risk of developing gastric cancer and about 40% lower risk of dying from it. Testing costs just 100–200 yuan, while eradication requires a two-week medication regimen. - Benefit: This randomized trial in Linqu, Shandong, followed participants for 22 years. Those who underwent Helicobacter pylori eradication therapy saw their risk of gastric cancer drop by nearly half. The original odds ratio was 0.48, with a 95% confidence interval ranging from 0.32 to 0.71. Their risk of dying from gastric cancer also fell by roughly 38% (hazard ratio 0.62; 95% CI 0.39–0.99). - Evidence grade: A - Sources:Li WQ et al. (2019). Effects of Helicobacter pylori treatment and vitamin and garlic supplementation on gastric cancer incidence and mortality: follow-up of a randomized intervention trial. BMJ. - Notes: Reinfection can still occur after eradication, so it is advisable for all household members to be tested and treated together. This trial involved residents of an area with a high incidence of gastric cancer; people living in regions with lower incidence may gain considerably less benefit. **Original text (Chinese):** ### 23. 查幽门螺杆菌，阳性就根除 - 成本：碳 13 或碳 14 呼气试验 100 到 200 元。根除要同时吃四种药，两周药费 200 到 500 元。难的地方是这两周的药要按点吃满。 - 说人话：山东临朐那项跟踪了 22 年的试验里，把幽门螺杆菌根除掉的人，后来得胃癌的概率低约一半，死于胃癌的概率低约四成。查一次一两百块，根除要吃两周药。 - 收益：山东临朐那项随机分组的试验跟踪了 22 年。做过幽门螺杆菌根除治疗的人，得胃癌的风险低约一半。原值 OR 0.48，可信范围 95% CI 0.32 到 0.71。死于胃癌的风险低约 38%（HR 0.62，95% CI 0.39 到 0.99） - 证据等级：A - 来源：Li WQ 等 (2019). Effects of Helicobacter pylori treatment and vitamin and garlic supplementation on gastric cancer incidence and mortality: follow-up of a randomized intervention trial. BMJ. - 备注：根除以后还可能再感染，所以家里人一起查、一起治。这项试验的人群是胃癌高发区的居民。住在低发区的人，实际拿到的好处会小得多。 **Evidence:** A. Reinfection can still occur after eradication, so it is advisable for all household members to be tested and treated together. This trial involved residents of an area with a high incidence of gastric cancer; people living in regions with lower incidence may gain considerably less benefit. **Source summary:** A 22-year follow-up study conducted in Linqu, Shandong, showed that individuals who had Helicobacter pylori eradicated had roughly half the risk of developing gastric cancer and about 40% lower risk of dying from it. Testing costs just 100–200 yuan, while eradication requires a two-week medication regimen. **Low-ROI detour:** Move “Testing for Helicobacter pylori and eradicating it if positive” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “A 22-year follow-up study conducted in Linqu, Shandong, showed that individuals who had Helicobacter pylori eradicated had roughly half the risk of developing gastric cancer and about 40% lower risk of dying from it. Testing costs just 100–200 yuan, while eradication requires a two-week medication regimen.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Li WQ 等 (2019). Effects of Helicobacter pylori treatment and vitamin and garlic supplementation on gastric cancer incidence and mortality: follow-up of a randomized intervention trial. BMJ.](https://doi.org/10.1136/bmj.l5016) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-024 — Heavy smokers should get a low-dose chest CT once a year Original title: 重度吸烟者每年做一次低剂量胸部 CT **Source text (English):** ### 24. Heavy smokers should get a low-dose chest CT once a year - Cost: The test costs 200–400 yuan per session and takes just 10 minutes. You must also factor in follow-up tests after any false alarms, plus the anxiety that comes with waiting for results. - In plain terms: Eligible heavy smokers who get a low-dose CT once a year have a 20% lower risk of dying from lung cancer and a 6.7% lower overall risk of death compared to those who only get regular chest X-rays. The trade-offs are extra follow-up tests after any suspicious findings and the resulting worry during the waiting period. - Benefit: The NLST trial in the U.S. enrolled 53,454 participants aged 55–74 with at least 30 pack-years of smoking history and who had quit smoking no more than 15 years prior. Those who underwent low-dose CT had a 20.0% relative reduction in lung cancer deaths versus those who only got chest X-rays. The 95% confidence interval is 6.8–26.7. Overall mortality dropped by 6.7% relative to controls, with a 95% CI of 1.2–13.6. - Evidence grade: A - Sources:National Lung Screening Trial Research Team (2011). Reduced Lung-Cancer Mortality with Low-Dose Computed Tomographic Screening. New England Journal of Medicine. - Notes: This recommendation applies only to high-risk smokers. In the same study, 24.2% of CT recipients showed suspicious findings, yet 96.4% of those cases turned out to be false positives. For non-smokers, undergoing this test offers no benefit and only adds unnecessary anxiety. **Original text (Chinese):** ### 24. 重度吸烟者每年做一次低剂量胸部 CT - 成本：一次 200 到 400 元，10 分钟做完。另外要算上虚惊一场之后的复查，和那段时间的提心吊胆。 - 说人话：符合条件的重度吸烟者每年做一次低剂量 CT，死于肺癌的概率比只拍胸片低 20%，总的死亡概率低 6.7%。代价是查出可疑结果后的复查，和那一段时间的提心吊胆。 - 收益：美国 NLST 随机试验收了 53,454 人，都是 55 到 74 岁、吸烟史 30 包年以上、戒烟不超过 15 年的人。包年是算烟量的单位，每天一包抽一年算一包年。结果是这样。做低剂量 CT 的人比只拍胸片的人，肺癌死亡相对下降 20.0%。可信范围 95% CI 6.8 到 26.7。总死亡率相对下降 6.7%，可信范围 95% CI 1.2 到 13.6 - 证据等级：A - 来源：National Lung Screening Trial Research Team (2011). Reduced Lung-Cancer Mortality with Low-Dose Computed Tomographic Screening. New England Journal of Medicine. - 备注：这条只适用于高危吸烟者。同一项试验里，做低剂量 CT 的人有 24.2% 查出可疑结果，这些人里 96.4% 是虚惊一场（假阳性）。不吸烟的人做这项检查，等于花钱买焦虑。 **Evidence:** A. This recommendation applies only to high-risk smokers. In the same study, 24.2% of CT recipients showed suspicious findings, yet 96.4% of those cases turned out to be false positives. For non-smokers, undergoing this test offers no benefit and only adds unnecessary anxiety. **Source summary:** Eligible heavy smokers who get a low-dose CT once a year have a 20% lower risk of dying from lung cancer and a 6.7% lower overall risk of death compared to those who only get regular chest X-rays. The trade-offs are extra follow-up tests after any suspicious findings and the resulting worry during the waiting period. **Low-ROI detour:** Move “Heavy smokers should get a low-dose chest CT once a year” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Eligible heavy smokers who get a low-dose CT once a year have a 20% lower risk of dying from lung cancer and a 6.7% lower overall risk of death compared to those who only get regular chest X-rays. The trade-offs are extra follow-up tests after any suspicious findings and the resulting worry during the waiting period.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [National Lung Screening Trial Research Team (2011). Reduced Lung-Cancer Mortality with Low-Dose Computed Tomographic Screening. New England Journal of Medicine.](https://doi.org/10.1056/NEJMoa1102873) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-025 — Call 12356 if you’re depressed or having suicidal thoughts; don’t keep sleeping pills or pesticides at home Original title: 抑郁或有自杀念头时打 12356，家里不囤安眠药和农药 **Source text (English):** ### 25. Call 12356 if you’re depressed or having suicidal thoughts; don’t keep sleeping pills or pesticides at home - Cost: There’s no cost involved. You just need to make one phone call. Plus, lock away any medications and keep pesticides out of the house. - In plain terms: Removing lethal items from easy reach is a proven way to cut suicide risk: after restricting access to painkillers, suicide rates linked to them dropped by 43%; installing barriers at locations where people often jump off cliffs cut rates by 86%. That’s why it’s a good idea to avoid storing sleeping pills and pesticides at home. If you’re feeling overwhelmed, call 12356 — this national helpline is available at least 18 hours a day. - Benefit: A recent review of nearly a decade’s worth of research confirms that limiting people’s access to lethal means is an effective suicide prevention strategy. After controls on painkiller availability were put in place, suicide cases tied to these drugs fell by 43%. Installing protective barriers at common suicide hotspots reduced rates by 86% (the 95% confidence interval ranges from 79% to 91%). School-based cognitive intervention programs also lowered rates of attempted suicide by roughly 55% (OR 0.45, 95% CI 0.24–0.85). Antidepressant medications and psychotherapy are also key components of suicide prevention. Starting May 1, 2025, the 12356 helpline will be available nationwide in China, operating at least 18 hours each day. - Evidence grade: B - Sources:Zalsman G et al. (2016). Suicide prevention strategies revisited: 10-year systematic review. Lancet Psychiatry. ; National Health Commission of China (NHC) (2024). "12356" (〔2024〕259 ). - Notes: The B rating is based on two factors: most evidence supporting restrictive measures comes from ecological studies that compare suicide rates before and after policy implementation; there is currently no direct evidence that the helpline itself reduces overall mortality rates. Suicidal impulses typically last only a few minutes to a few hours, so simply removing lethal items from immediate reach is a meaningful intervention on its own. Data on outcomes over longer time periods following suicide attempts, as well as information on long-term consequences for survivors, can be found in Item 32 of this section (“Tell someone close to you as soon as suicidal thoughts arise”). **Original text (Chinese):** ### 25. 抑郁或有自杀念头时打 12356，家里不囤安眠药和农药 - 成本：不花钱。打一个电话。另外把药锁起来，农药不放在家里。 - 说人话：把能要命的东西从手边拿走，这类做法的证据一直在变强：管住镇痛药以后，相关自杀降 43%；常有人跳楼的地方装上防护，降 86%。所以家里不囤安眠药和农药。想不开的时候先打 12356，全国通用，每天至少开 18 小时。 - 收益：一篇把近 10 年的研究系统梳理了一遍的综述：限制人拿到致死手段，这方面的证据一直在增强。管控镇痛药以后，和镇痛药有关的自杀下降 43%。常有人跳楼的地点加了防护之后，下降 86%（79% 到 91%，括号里是这个数的可信范围）。学校里开展的认知类项目，让自杀未遂低约 55%（OR 0.45，95% CI 0.24 到 0.85）。治抑郁的药物和心理治疗，是预防自杀的重要一环。中国从 2025 年 5 月 1 日起，全国拨 12356 都能接通心理援助热线，每天开通不少于 18 小时 - 证据等级：B - 来源：Zalsman G 等 (2016). Suicide prevention strategies revisited: 10-year systematic review. Lancet Psychiatry. ; 国家卫生健康委 (2024). 关于应用"12356"全国统一心理援助热线电话号码的通知（国卫医政函〔2024〕259 号）. - 备注：给 B 的原因：限制手段那边的证据多数是生态学研究，做法是比较政策出台前后的数字；热线本身没有降低死亡率的证据。自杀的冲动往往只持续几分钟到几小时，把能致死的东西挪远一步，本身就是干预。这个时间尺度的数据，以及未遂之后的长期结局，见本节第 32 条（自杀念头一冒出来先告诉身边的一个人）。被救回来之后会留下什么，见本节第 33 条。 **Evidence:** B. The B rating is based on two factors: most evidence supporting restrictive measures comes from ecological studies that compare suicide rates before and after policy implementation; there is currently no direct evidence that the helpline itself reduces overall mortality rates. Suicidal impulses typically last only a few minutes to a few hours, so simply removing lethal items from immediate reach is a meaningful intervention on its own. Data on outcomes over longer time periods following suicide attempts, as well as information on long-term consequences for survivors, can be found in Item 32 of this section (“Tell someone close to you as soon as suicidal thoughts arise”). **Source summary:** Removing lethal items from easy reach is a proven way to cut suicide risk: after restricting access to painkillers, suicide rates linked to them dropped by 43%; installing barriers at locations where people often jump off cliffs cut rates by 86%. That’s why it’s a good idea to avoid storing sleeping pills and pesticides at home. If you’re feeling overwhelmed, call 12356 — this national helpline is available at least 18 hours a day. **Low-ROI detour:** Move “Call 12356 if you’re depressed or having suicidal thoughts; don’t keep sleeping pills or pesticides at home” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Removing lethal items from easy reach is a proven way to cut suicide risk: after restricting access to painkillers, suicide rates linked to them dropped by 43%; installing barriers at locations where people often jump off cliffs cut rates by 86%. That’s why it’s a good idea to avoid storing sleeping pills and pesticides at home. If you’re feeling overwhelmed, call 12356 — this national helpline is available at least 18 hours a day.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-032; 01-033 **Source links:** [Zalsman G 等 (2016). Suicide prevention strategies revisited: 10-year systematic review. Lancet Psychiatry.](https://doi.org/10.1016/S2215-0366(16)30030-X); [国家卫生健康委 (2024). 关于应用"12356"全国统一心理援助热线电话号码的通知（国卫医政函〔2024〕259 号）.](https://www.gov.cn/zhengce/zhengceku/202412/content_6994470.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-026 — Purchase fire extinguishers, fire blankets, escape respirators, and first-aid kits, then inspect them once a year Original title: 备齐灭火器、灭火毯、逃生呼吸面罩和急救包，每年检查一次 **Source text (English):** ### 26. Purchase fire extinguishers, fire blankets, escape respirators, and first-aid kits, then inspect them once a year - Cost: A set of fire extinguishers, fire blankets, one respirator per person, and a first-aid kit costs a few hundred yuan. You only need to buy it once; after that, it takes just 10 minutes each year to inspect the items. - In plain terms: Fire extinguishers, fire blankets, escape respirators, and first-aid kits are all included in the Emergency Management Department’s list of 11 essential items for household emergency preparedness. The whole set costs a few hundred yuan, and you only need to buy it once. Studies of home safety programs that included on-site guidance found these measures cut injury rates by roughly 25%. - Benefit: The Emergency Management Department’s “National Recommended List of Basic Household Emergency Supplies” contains 11 items in total. Among them, “fire extinguishers and fire blankets” are recommended for “putting out small fires at the initial stage”, and the list also notes that “fire blankets can be draped over the body to aid escape”. The “escape respirators” listed are “firefighting filtering self-rescue respirators designed for use during fire escapes”. “External medical supplies” refer to “hemostatic powder, adhesive bandages, gauze bandages, and other items used to treat wounds”. Cochrane analyzed 98 studies involving 2,605,044 participants in total. Home safety interventions lowered injury rates to an IRR of 0.89; the 95% confidence interval for this figure is 0.78 to 1.01. For interventions that included on-site guidance, injury rates dropped by around 25% (IRR 0.75, 95% CI 0.62 to 0.91). - Evidence grade: B - Sources:Ministry of Emergency Management of China (2020). Recommended Checklist for Basic Household Emergency Supplies. ; Kendrick D et al. (2012). Home safety education and provision of safety equipment for injury prevention. Cochrane Database of Systematic Reviews. ; (2025). , (), () . - Notes: This finding is somewhat controversial. The same Cochrane meta-analysis found that interventions that did not provide emergency supplies also lowered injury rates by roughly 20%. The original IRR for those interventions was 0.78, with a 95% confidence interval of 0.66 to 0.92. Providing emergency supplies alone did not yield better results than other measures. The main effect of these interventions comes from on-site education and home modifications, so the benefit of supplying emergency supplies is rated as “moderate” rather than “significant”. When buying fire extinguishers, look for the CCC certification mark; for pre-pressurized extinguishers, make sure the pressure gauge needle points to the green zone. Details on smoke alarms and carbon monoxide detectors are covered in section 3 of this chapter. Instructions for using tourniquets can be found in section 13, item 12. Guidance on how to select, store, and replace each item can be found in [docs/.md](../../docs/research/.md). **Original text (Chinese):** ### 26. 备齐灭火器、灭火毯、逃生呼吸面罩和急救包，每年检查一次 - 成本：灭火器、灭火毯、每人一只呼吸面罩，再加一个急救包，一套几百元。买一次就行，以后每年花十分钟检查一遍。 - 说人话：灭火器、灭火毯、逃生面罩、急救包，都在应急管理部那份 11 样的家庭应急清单里。一套几百元，买一次就行。上门做过家庭安全指导的那些研究里，伤害发生率低约四分之一。 - 收益：应急管理部的《全国基础版家庭应急物资储备建议清单》一共 11 样。其中「灭火器和灭火毯」用于「初起火灾的扑救」，清单还写明「灭火毯可披覆在身上逃生」。「呼吸面罩」指的是「消防过滤式自救呼吸器，用于火灾逃生使用」。「外用药品」是「止血粉、止血贴、纱布绷带等，用于处理伤口」。Cochrane 把 98 项研究、2,605,044 人合起来一起算。家庭安全干预让伤害发生率降到 IRR 0.89。可信范围是 95% CI 0.78 到 1.01。其中上门开展的干预，伤害发生率低约 25%（IRR 0.75，95% CI 0.62 到 0.91） - 证据等级：B - 来源：应急管理部 (2020). 全国基础版家庭应急物资储备建议清单. ; Kendrick D 等 (2012). Home safety education and provision of safety equipment for injury prevention. Cochrane Database of Systematic Reviews. ; 武胜县市场监督管理局 (2025). 手提式灭火器、防火门（窗）、点型感温（烟）火灾探测器消费提示. ; 贵州省消防救援总队 (2025). 居家必备灭火毯 功能用法全攻略（转载北京消防）. ; NVWA (2014). Blusdekens oktober 2014（荷兰食品与消费品安全局检查报告，原页面已下线，链接为 2021 年 10 月 20 日的网页存档）. - 备注：争议。同一份 Cochrane 汇总里，不发装备的那一类干预，受伤率低约两成。原值 IRR 0.78，可信范围 95% CI 0.66 到 0.92。发了装备的那一组并没有做得更好。降低伤害的主要是入户教育和改造，所以装备的收益记「中」，不记「大」。买灭火器认准 CCC 标志，贮压式的指针要停在绿区。灭火毯多是玻璃纤维的，只抓那两根拉带，别光着手摸毯面。拿它盖油锅也有争议：荷兰监管机构 2014 年测了 22 个牌子，按普通人的用法没有一个能稳定扑灭。油锅着火先关火、盖锅盖。烟雾报警器和一氧化碳报警器见本节第 3 条。止血带的用法见第 13 节第 12 条。每样东西怎么选、放在哪里、几年换一次，见 [docs/家庭应急装备清单.md](../docs/家庭应急装备清单.md) **Evidence:** B. This finding is somewhat controversial. The same Cochrane meta-analysis found that interventions that did not provide emergency supplies also lowered injury rates by roughly 20%. The original IRR for those interventions was 0.78, with a 95% confidence interval of 0.66 to 0.92. Providing emergency supplies alone did not yield better results than other measures. The main effect of these interventions comes from on-site education and home modifications, so the benefit of supplying emergency supplies is rated as “moderate” rather than “significant”. When buying fire extinguishers, look for the CCC certification mark; for pre-pressurized extinguishers, make sure the pressure gauge needle points to the green zone. Details on smoke alarms and carbon monoxide detectors are covered in section 3 of this chapter. Instructions for using tourniquets can be found in section 13, item 12. Guidance on how to select, store, and replace each item can be found in [docs/.md](../../docs/research/.md). **Source summary:** Fire extinguishers, fire blankets, escape respirators, and first-aid kits are all included in the Emergency Management Department’s list of 11 essential items for household emergency preparedness. The whole set costs a few hundred yuan, and you only need to buy it once. Studies of home safety programs that included on-site guidance found these measures cut injury rates by roughly 25%. **Low-ROI detour:** Move “Purchase fire extinguishers, fire blankets, escape respirators, and first-aid kits, then inspect them once a year” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Fire extinguishers, fire blankets, escape respirators, and first-aid kits are all included in the Emergency Management Department’s list of 11 essential items for household emergency preparedness. The whole set costs a few hundred yuan, and you only need to buy it once. Studies of home safety programs that included on-site guidance found these measures cut injury rates by roughly 25%.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-003; 13-012 **Source links:** [应急管理部 (2020). 全国基础版家庭应急物资储备建议清单.](https://www.mem.gov.cn/kp/shaq/202011/t20201129_372149.shtml); [Kendrick D 等 (2012). Home safety education and provision of safety equipment for injury prevention. Cochrane Database of Systematic Reviews.](https://doi.org/10.1002/14651858.CD005014.pub3); [武胜县市场监督管理局 (2025). 手提式灭火器、防火门（窗）、点型感温（烟）火灾探测器消费提示.](https://www.wusheng.gov.cn/gasylbzj/c109568/zzzq/content/content_1988424970198126592.html); [贵州省消防救援总队 (2025). 居家必备灭火毯 功能用法全攻略（转载北京消防）.](https://gz.119.gov.cn/xfkp/xfcs/202503/t20250313_87157898.html); [NVWA (2014). Blusdekens oktober 2014（荷兰食品与消费品安全局检查报告，原页面已下线，链接为 2021 年 10 月 20 日的网页存档）.](https://web.archive.org/web/20211020154732/https://www.nvwa.nl/binaries/nvwa/documenten/consument/consumentenartikelen/non-food/overige-non-food/blusdekens-oktober-2014/Factsheet+Blusdekens+Oktober+2014.pdf) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-027 — Visible blood in urine — even if painless and gone by the next day — still warrants a check-up Original title: 尿里出现肉眼看得见的血，哪怕不疼、哪怕第二天就干净了，也要去查一次 **Source text (English):** ### 27. Visible blood in urine — even if painless and gone by the next day — still warrants a check-up - Cost: A routine urine test costs just a few dozen yuan, while a urinary-system ultrasound runs around 100–200 yuan. If a doctor deems it necessary, a cystoscopy can be added at a cost of roughly 1,000 yuan. - In plain terms: Among people aged 60 and older, the chance of ultimately being diagnosed with bladder cancer after experiencing one episode of visible blood in urine is about 2.8%. For those aged 40–59, that figure is roughly 1.2%. These percentages may not seem very high, but they’re high enough to justify getting checked — even if the bleeding stops the very next day. - Benefit: A UK study analyzed electronic medical records from primary-care clinics, comparing 4,915 patients diagnosed with bladder cancer against 21,718 controls. Among patients with visible blood in urine, the proportion ultimately found to have bladder cancer was 2.8% for those aged 60+, with a 95% confidence interval of 2.5–3.1. For ages 40–59, the figure was 1.2%, with a 95% CI of 0.6–2.3. This proportion is known as the positive predictive value. Blood visible only under a microscope also carries significance; the odds ratio is 20, with a 95% CI of 12–33. For those over 60, this figure is 1.6%, with a 95% CI of 1.2–2.1. - Evidence grade: B - Sources:Price SJ, Shephard EA, Stapley SA, Barraclough K, Hamilton WT (2014). Non-visible versus visible haematuria and bladder cancer risk: a study of electronic records in primary care. British Journal of General Practice, 64(626), e584-e589. - Notes: The absence of pain is a key clue. Blood in urine caused by kidney stones or infections usually comes with abdominal or flank pain, plus frequent, urgent, or painful urination. Cancer-related bleeding, however, often causes no discomfort at all and may disappear for a few days before returning — which is why many people overlook it. Taking anticoagulant medications is not a valid reason to skip testing. Blood in urine after intense exercise or during a woman’s menstrual period can be re-evaluated before deciding on further checks. The benefit is rated “low” because it reflects only detection rates, not any measurable reduction in mortality resulting from early diagnosis. **Original text (Chinese):** ### 27. 尿里出现肉眼看得见的血，哪怕不疼、哪怕第二天就干净了，也要去查一次 - 成本：尿常规几十元，泌尿系超声一两百元。医生认为需要的话，再加一个膀胱镜，千元上下。 - 说人话：60 岁以上的人出现一次肉眼看得见的血尿，最后查出膀胱癌的概率约 2.8%，40 到 59 岁约 1.2%。这个数不算高，但也高到必须去查一次。哪怕第二天不出血了也要去查。 - 收益：英国拿社区全科门诊（初级医疗）的电子病历做了一项研究，4915 例膀胱癌对 21718 例对照。出现肉眼血尿的人里，最后真查出膀胱癌的比例是这样。60 岁以上是 2.8%，可信范围 95% CI 2.5 到 3.1。40 到 59 岁是 1.2%，可信范围 0.6 到 2.3。这个比例的学名叫阳性预测值。只有在显微镜下才看得见的血尿，同样有意义。比值比 20，可信范围 95% CI 12 到 33。60 岁以上这个比例为 1.6%，可信范围 1.2 到 2.1 - 证据等级：B - 来源：Price SJ, Shephard EA, Stapley SA, Barraclough K, Hamilton WT (2014). Non-visible versus visible haematuria and bladder cancer risk: a study of electronic records in primary care. British Journal of General Practice, 64(626), e584-e589. - 备注：「不疼」是关键。结石和感染引起的血尿，多半同时腰腹绞痛，或者尿频、尿急、尿痛。肿瘤引起的往往一点感觉都没有，而且会自己停几天再出现，很多人就这么放过了。正在吃抗凝药，不是可以不查的理由。剧烈运动之后、女性经期前后的血尿，可以先复查一次再定。收益记「小」，是因为只有检出率，没有「早查能降低多少死亡」的效应量。 **Evidence:** B. The absence of pain is a key clue. Blood in urine caused by kidney stones or infections usually comes with abdominal or flank pain, plus frequent, urgent, or painful urination. Cancer-related bleeding, however, often causes no discomfort at all and may disappear for a few days before returning — which is why many people overlook it. Taking anticoagulant medications is not a valid reason to skip testing. Blood in urine after intense exercise or during a woman’s menstrual period can be re-evaluated before deciding on further checks. The benefit is rated “low” because it reflects only detection rates, not any measurable reduction in mortality resulting from early diagnosis. **Source summary:** Among people aged 60 and older, the chance of ultimately being diagnosed with bladder cancer after experiencing one episode of visible blood in urine is about 2.8%. For those aged 40–59, that figure is roughly 1.2%. These percentages may not seem very high, but they’re high enough to justify getting checked — even if the bleeding stops the very next day. **Low-ROI detour:** Move “Visible blood in urine — even if painless and gone by the next day — still warrants a check-up” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Among people aged 60 and older, the chance of ultimately being diagnosed with bladder cancer after experiencing one episode of visible blood in urine is about 2.8%. For those aged 40–59, that figure is roughly 1.2%. These percentages may not seem very high, but they’re high enough to justify getting checked — even if the bleeding stops the very next day.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Price SJ, Shephard EA, Stapley SA, Barraclough K, Hamilton WT (2014). Non-visible versus visible haematuria and bladder cancer risk: a study of electronic records in primary care. British Journal of General Practice, 64(626), e584-e589.](https://doi.org/10.3399/bjgp14X681409) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-028 — If erectile dysfunction appears, check cardiovascular health first — don’t treat it as a purely sexual issue Original title: 勃起功能出了问题，先去查心血管，别当成单纯的「那方面的事」 **Source text (English):** ### 28. If erectile dysfunction appears, check cardiovascular health first — don’t treat it as a purely sexual issue - Cost: A doctor’s visit costs just a few dozen yuan. Measuring blood pressure and running tests for blood sugar and cholesterol adds another hundred or so yuan. One trip to the hospital yields results after a few days. - In plain terms: Men with erectile dysfunction later develop cardiovascular disease at roughly 40% higher rates than other men, and heart attacks at about 60% higher rates. The younger a man is, the greater this difference becomes. This problem often shows up before any chest pain does. Therefore, it’s wise to check blood pressure, blood sugar, and cholesterol levels rather than simply self‑medicating. - Benefit: One meta‑analysis combined data from 14 long‑term studies involving 92,757 men, followed for an average of 6.1 years. Compared with men without erectile dysfunction, those with the condition faced higher risks as follows: overall cardiovascular events rose by roughly 44% (RR 1.44, 95% CI 1.27–1.63). Heart attacks increased by about 62% (RR 1.62, 95% CI 1.34–1.96). Cerebrovascular events rose by roughly 39% (RR 1.39, 95% CI 1.23–1.57). All‑cause mortality went up by about 25% (RR 1.25, 95% CI 1.12–1.39). No significant difference appeared for cardiovascular‑related deaths (RR 1.19, 95% CI 0.97–1.46). The risk elevation was greater in younger men and in those whose baseline cardiovascular risk was moderate. Studies that used questionnaire‑based diagnosis reported an RR of 1.61 (95% CI 1.38–1.86), while studies asking just one question gave an RR of 1.27 (95% CI 1.18–1.37). - Evidence grade: A - Sources:Vlachopoulos CV, Terentes-Printzios DG, Ioakeimidis NK, Aznaouridis KA, Stefanadis CI (2013). Prediction of cardiovascular events and all-cause mortality with erectile dysfunction: a systematic review and meta-analysis of cohort studies. Circulation: Cardiovascular Quality and Outcomes, 6(1), 99-109. ; DailyMed (). VIAGRA (sildenafil citrate) tablet, CONTRAINDICATIONS. - Notes: These 14 studies tracked groups of men over time; they are not randomized controlled trials. Hence the “40% higher” figure reflects an association, not a proven cause‑and‑effect relationship. Occasional episodes do not count; the condition is considered present only when symptoms persist for three months or more. The tests recommended — blood pressure measurement, fasting blood‑glucose testing, plus cholesterol checks, smoking status assessment, and waist‑circumference measurement — are the same as those listed in sections 7 and 8 of this chapter. Avoid purchasing “male‑enhancement” supplements online; legitimate medications for this purpose are prescription drugs, and their instructions list nitrates as a contraindication — meaning men already taking nitroglycerin or similar drugs must not use them, as doing so can cause a sudden drop in blood pressure. For ways to improve erectile function, see section 29 (weight loss and smoking cessation can help). The benefit is rated “moderate” rather than “large”: the 44% figure represents the difference between two groups, not the actual reduction in mortality achieved by testing. It is also not “small”; unlike the situation described in section 27 (visible blood in urine), where detection alone is the benefit, here hypertension, diabetes, and abnormal cholesterol levels each have established treatments available. **Original text (Chinese):** ### 28. 勃起功能出了问题，先去查心血管，别当成单纯的「那方面的事」 - 成本：挂号几十元。量血压、抽血查血糖和血脂，一两百元。跑一趟医院，等几天结果。 - 说人话：有勃起功能障碍的男性，后来得心血管病的比别人多约四成，心梗多约六成。越年轻的人差得越多。这个毛病常常比胸痛先出现。所以先去查血压、血糖、血脂，别自己买药压过去。 - 收益：一篇荟萃分析把 14 项跟踪研究合起来算，共 92,757 名男性，平均跟踪 6.1 年。和没有勃起功能障碍的人相比，有这个问题的人后来的风险是这样。总的心血管事件高约 44%（RR 1.44，95% CI 1.27 到 1.63，这是可信范围）。心梗高约 62%（RR 1.62，1.34 到 1.96）。脑血管事件高约 39%（RR 1.39，1.23 到 1.57）。全因死亡高约 25%（RR 1.25，1.12 到 1.39）。心血管死亡那一项没有拉开差距（RR 1.19，0.97 到 1.46）。年龄越轻，倍数越高。本来心血管风险属于中等的那批人，倍数比高风险和低风险的人都高。用问卷判定的研究，算出来的倍数是 1.61（1.38 到 1.86）。只问一句话的研究是 1.27（1.18 到 1.37） - 证据等级：A - 来源：Vlachopoulos CV, Terentes-Printzios DG, Ioakeimidis NK, Aznaouridis KA, Stefanadis CI (2013). Prediction of cardiovascular events and all-cause mortality with erectile dysfunction: a systematic review and meta-analysis of cohort studies. Circulation: Cardiovascular Quality and Outcomes, 6(1), 99-109. ；DailyMed（美国国立医学图书馆的药品说明书库）. VIAGRA (sildenafil citrate) tablet, CONTRAINDICATIONS. - 备注：这 14 项都是跟踪一群人看结果的研究，不是随机分组试验。所以「多四成」是关联，不能当成因果。偶尔一两次不算数，持续三个月以上才按问题看。要查的东西和本节第 7、8 条是同一批：量血压、查空腹血糖，再加血脂、吸烟和腰围。别在网上买「壮阳」保健品。正规的那类药是处方药，说明书把硝酸酯类列为禁忌，正在用硝酸甘油这类药的人不能吃，一起用会让血压骤降。怎么改善见本节第 29 条（减重、戒烟能让勃起功能好转）。收益记「中」不记「大」：44% 是两群人的风险差距，不是「去查一次能降多少死亡」。也不记「小」：本节第 27 条（尿里出现肉眼看得见的血）那种信号只有检出率，而这里查出来的高血压、糖尿病、血脂异常都有现成的治疗办法。 **Evidence:** A. These 14 studies tracked groups of men over time; they are not randomized controlled trials. Hence the “40% higher” figure reflects an association, not a proven cause‑and‑effect relationship. Occasional episodes do not count; the condition is considered present only when symptoms persist for three months or more. The tests recommended — blood pressure measurement, fasting blood‑glucose testing, plus cholesterol checks, smoking status assessment, and waist‑circumference measurement — are the same as those listed in sections 7 and 8 of this chapter. Avoid purchasing “male‑enhancement” supplements online; legitimate medications for this purpose are prescription drugs, and their instructions list nitrates as a contraindication — meaning men already taking nitroglycerin or similar drugs must not use them, as doing so can cause a sudden drop in blood pressure. For ways to improve erectile function, see section 29 (weight loss and smoking cessation can help). The benefit is rated “moderate” rather than “large”: the 44% figure represents the difference between two groups, not the actual reduction in mortality achieved by testing. It is also not “small”; unlike the situation described in section 27 (visible blood in urine), where detection alone is the benefit, here hypertension, diabetes, and abnormal cholesterol levels each have established treatments available. **Source summary:** Men with erectile dysfunction later develop cardiovascular disease at roughly 40% higher rates than other men, and heart attacks at about 60% higher rates. The younger a man is, the greater this difference becomes. This problem often shows up before any chest pain does. Therefore, it’s wise to check blood pressure, blood sugar, and cholesterol levels rather than simply self‑medicating. **Low-ROI detour:** Move “If erectile dysfunction appears, check cardiovascular health first — don’t treat it as a purely sexual issue” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Men with erectile dysfunction later develop cardiovascular disease at roughly 40% higher rates than other men, and heart attacks at about 60% higher rates. The younger a man is, the greater this difference becomes. This problem often shows up before any chest pain does. Therefore, it’s wise to check blood pressure, blood sugar, and cholesterol levels rather than simply self‑medicating.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-029 **Source links:** [Vlachopoulos CV, Terentes-Printzios DG, Ioakeimidis NK, Aznaouridis KA, Stefanadis CI (2013). Prediction of cardiovascular events and all-cause mortality with erectile dysfunction: a systematic review and meta-analysis of cohort studies. Circulation: Cardiovascular Quality and Outcomes, 6(1), 99-109.](https://doi.org/10.1161/CIRCOUTCOMES.112.966903); [DailyMed（美国国立医学图书馆的药品说明书库）. VIAGRA (sildenafil citrate) tablet, CONTRAINDICATIONS.](https://dailymed.nlm.nih.gov/dailymed/lookup.cfm?setid=d905dc8d-917f-4ea3-a4ee-a1ecf6967d4e) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-029 — Weight loss, quitting smoking, and controlling blood pressure and blood sugar can improve erectile function Original title: 减重、戒烟、把血压血糖控住，勃起功能能跟着好转 **Source text (English):** ### 29. Weight loss, quitting smoking, and controlling blood pressure and blood sugar can improve erectile function - Cost: There is no cost involved; in fact, it may even save money. The real challenge is staying consistent over time — eating healthily, exercising regularly, and quitting smoking. - In plain terms: Managing cardiovascular risk factors naturally leads to better erectile function. When multiple randomized trials are combined, questionnaire scores improve by an average of 2 to 3 points. This questionnaire has a maximum score of 25, with scores above 22 considered normal. - Benefit: One meta-analysis evaluated six randomized controlled trials involving 740 men. Interventions included lifestyle changes or medication to control cardiovascular risk factors, with follow-ups lasting at least six weeks. Overall, erectile function scores on the IIEF-5 questionnaire rose by an average of 2.66 points (95% CI: 1.86–3.47). When two trials using statins (143 participants) were excluded, the remaining four trials relying solely on lifestyle changes still showed an average improvement of 2.40 points (95% CI: 1.19–3.61). A total of 597 men participated in these four trials. The IIEF-5 consists of five questions scored from 5 to 25; scores between 22 and 25 indicate no erectile dysfunction, while scores of 5–7 indicate severe impairment. - Evidence grade: A - Sources:Gupta BP, Murad MH, Clifton MM, Prokop L, Nehra A, Kopecky SL (2011). The effect of lifestyle modification and cardiovascular risk factor reduction on erectile dysfunction: a systematic review and meta-analysis. Archives of Internal Medicine, 171(20), 1797-1803. ; Rosen RC, Cappelleri JC, Smith MD, Lipsky J, Peña BM (1999). Development and evaluation of an abridged, 5-item version of the International Index of Erectile Function (IIEF-5) as a diagnostic tool for erectile dysfunction. International Journal of Impotence Research, 11(6), 319-326. - Notes: These six trials used different interventions — some combined weight loss and exercise, while others used medication to control blood pressure and lipids. With only 740 participants overall, the results confirm a positive trend, though the exact degree of improvement varies per individual. The benefit is rated as “minor” because the outcome measured was solely questionnaire scores, not actual reductions in disease incidence. However, similar lifestyle changes have been shown to produce measurable health benefits elsewhere: quitting smoking (see Section 2, Item 1), maintaining a BMI between 20–25 through weight control (Section 2, Item 33), and managing blood pressure with medication when necessary (Section 7). Prescription medications are acceptable when prescribed by a doctor; caution is advised with over-the-counter “health supplements,” which may contain unregulated amounts of active ingredients. For guidance on identifying safe products, see Section 28, Item 4. **Original text (Chinese):** ### 29. 减重、戒烟、把血压血糖控住，勃起功能能跟着好转 - 成本：不花钱，还可能省钱。难的是长期坚持：管住吃、动起来、把烟戒掉。 - 说人话：把心血管的危险因素管起来，勃起功能本身会好转。用一份问卷打分，平均能多 2 到 3 分。这份问卷总分 25 分，22 分以上算正常。 - 收益：一篇荟萃分析把 6 项随机对照试验、740 名男性合起来算。干预是改生活方式，或者用药控制心血管危险因素，随访至少 6 周。结果：勃起功能问卷（IIEF-5）的评分平均提高 2.66 分（95% CI 1.86 到 3.47，这是可信范围）。把其中用他汀的 2 项试验（143 人）去掉，剩下 4 项纯靠改生活方式的（597 人）仍然提高 2.40 分（1.19 到 3.61）。IIEF-5 是一份 5 个问题的问卷，总分 5 到 25 分。原文按得分分成五档，22 到 25 分算没有障碍，5 到 7 分算重度 - 证据等级：A - 来源：Gupta BP, Murad MH, Clifton MM, Prokop L, Nehra A, Kopecky SL (2011). The effect of lifestyle modification and cardiovascular risk factor reduction on erectile dysfunction: a systematic review and meta-analysis. Archives of Internal Medicine, 171(20), 1797-1803. ；Rosen RC, Cappelleri JC, Smith MD, Lipsky J, Peña BM (1999). Development and evaluation of an abridged, 5-item version of the International Index of Erectile Function (IIEF-5) as a diagnostic tool for erectile dysfunction. International Journal of Impotence Research, 11(6), 319-326. - 备注：这 6 项试验的干预不一样，有的是减重加运动，有的是用药控血压血脂。总共只有 740 人。所以方向明确，具体能好多少因人而异。收益记「小」，是因为终点只有问卷评分，没有「后来少得多少病」的数字。同样这几个动作在别处是有硬终点的：戒烟见第 2 节第 1 条（戒烟，越早越好），减重见第 2 节第 32 条（把 BMI 控制在 20–25），血压见本节第 7 条（量血压，高了就吃药）。吃药本身不是禁区，前提是医生开的处方药。网上卖的「保健品」常偷加这类成分，剂量不明，怎么分辨见第 28 节第 4 条（不买承诺快速瘦的减肥药）。 **Evidence:** A. These six trials used different interventions — some combined weight loss and exercise, while others used medication to control blood pressure and lipids. With only 740 participants overall, the results confirm a positive trend, though the exact degree of improvement varies per individual. The benefit is rated as “minor” because the outcome measured was solely questionnaire scores, not actual reductions in disease incidence. However, similar lifestyle changes have been shown to produce measurable health benefits elsewhere: quitting smoking (see Section 2, Item 1), maintaining a BMI between 20–25 through weight control (Section 2, Item 33), and managing blood pressure with medication when necessary (Section 7). Prescription medications are acceptable when prescribed by a doctor; caution is advised with over-the-counter “health supplements,” which may contain unregulated amounts of active ingredients. For guidance on identifying safe products, see Section 28, Item 4. **Source summary:** Managing cardiovascular risk factors naturally leads to better erectile function. When multiple randomized trials are combined, questionnaire scores improve by an average of 2 to 3 points. This questionnaire has a maximum score of 25, with scores above 22 considered normal. **Low-ROI detour:** Move “Weight loss, quitting smoking, and controlling blood pressure and blood sugar can improve erectile function” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Managing cardiovascular risk factors naturally leads to better erectile function. When multiple randomized trials are combined, questionnaire scores improve by an average of 2 to 3 points. This questionnaire has a maximum score of 25, with scores above 22 considered normal.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-007; 02-001; 02-032; 28-004 **Source links:** [Gupta BP, Murad MH, Clifton MM, Prokop L, Nehra A, Kopecky SL (2011). The effect of lifestyle modification and cardiovascular risk factor reduction on erectile dysfunction: a systematic review and meta-analysis. Archives of Internal Medicine, 171(20), 1797-1803.](https://doi.org/10.1001/archinternmed.2011.440); [Rosen RC, Cappelleri JC, Smith MD, Lipsky J, Peña BM (1999). Development and evaluation of an abridged, 5-item version of the International Index of Erectile Function (IIEF-5) as a diagnostic tool for erectile dysfunction. International Journal of Impotence Research, 11(6), 319-326.](https://doi.org/10.1038/sj.ijir.3900472) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-030 — Always use condoms during sex and never share needles Original title: 性行为全程用安全套，不和别人共用针具 **Source text (English):** ### 30. Always use condoms during sex and never share needles - Cost: A single condom costs just one or two yuan. The challenge isn’t the price, but making sure to use one every single time — and putting it on right from the start. - In plain terms: Using a condom every time throughout sex cuts the chance of HIV transmission between heterosexual partners by roughly 70% or more. “Most of the time” just isn’t enough — that still leaves the risk nearly as high as not using one at all. Condoms also protect against syphilis, gonorrhea, and other STIs. - Benefit: One study pooled data from 25 separate studies involving 10,676 heterosexual couples in which one partner was HIV‑positive and the other was not. Compared to couples who never used condoms, those who consistently used them saw their HIV transmission risk drop by about 71%. The reported relative risk was 0.29, with a 95% confidence interval of 0.20–0.43. When compared to couples who used condoms only intermittently, the risk was lower by roughly 77% (RR = 0.23; 95% CI 0.13–0.40). The authors concluded that although condoms are not perfect, “consistent use can reduce HIV transmission by more than 70%.” This same level of protection also applies to syphilis, gonorrhea, chlamydia, and other sexually transmitted infections. - Evidence grade: A - Sources:Giannou FK, Tsiara CG, Nikolopoulos GK, et al. (2016). Condom effectiveness in reducing heterosexual HIV transmission: a systematic review and meta-analysis of studies on HIV serodiscordant couples. Expert Review of Pharmacoeconomics & Outcomes Research, 16(4), 489-499. ; Fonner VA et al. (2016). Effectiveness and safety of oral HIV preexposure prophylaxis for all populations. AIDS. ( PrEP) - Notes: The difference between “infrequent use” and “no use” is minimal; the whole benefit hinges on the phrase “every time, throughout.” Sharing needles is a separate, highly effective route of transmission that has nothing to do with sex — this includes drug injection, tattooing, and piercing. For people at high risk, pre‑exposure prophylaxis (PrEP) offers another option: taking medication in advance to block infection. Pooled data from 18 studies show that when at least 70% of participants adhered to the regimen, PrEP cut HIV risk by about 70% compared to placebo (RR = 0.30; 95% CI 0.21–0.45). Trials with lower adherence rates showed no protective effect. PrEP is a prescription medication; consult an infectious‑disease specialist or public‑health clinic rather than ordering it online. Information on what to do after potential exposure can be found in Section 13. **Original text (Chinese):** ### 30. 性行为全程用安全套，不和别人共用针具 - 成本：一只一两元。难的地方不在钱，在于每一次都用，而且从一开始就戴上。 - 说人话：每一次都全程戴，异性之间传染艾滋病的概率大约降七成以上。「大部分时候戴」的效果，和不戴差不了多少。梅毒、淋病这些也一并挡住。 - 收益：一项研究把 25 项研究、10676 对异性伴侣合起来一起算。这些伴侣都是一方感染 HIV、一方没感染，学名叫血清不一致。和从来不用的人相比，坚持每次都用安全套的人，HIV 传播风险低约 71%。原值 RR 0.29，可信范围 95% CI 0.20 至 0.43。和用得断断续续的人相比，低约 77%（RR 0.23，95% CI 0.13 至 0.40）。作者的结论是，安全套虽然不完美，但「坚持使用可使 HIV 传播降低 70% 以上」。同一层保护还覆盖梅毒、淋病、衣原体等其他性传播感染 - 证据等级：A - 来源：Giannou FK, Tsiara CG, Nikolopoulos GK, et al. (2016). Condom effectiveness in reducing heterosexual HIV transmission: a systematic review and meta-analysis of studies on HIV serodiscordant couples. Expert Review of Pharmacoeconomics & Outcomes Research, 16(4), 489-499. ；Fonner VA 等 (2016). Effectiveness and safety of oral HIV preexposure prophylaxis for all populations. AIDS. （暴露前预防 PrEP） - 备注：「不规律使用」和「不用」的差距很小，要每次、全程都用才有效。共用针具是另一条独立的高效传播途径，和性行为无关，注射毒品、纹身、穿孔都算。高风险人群还可以用暴露前预防（PrEP），就是事先吃药挡住感染。把 18 项研究合起来算，凡是超过七成人按时吃药的试验，吃 PrEP 的人感染 HIV 的风险比吃安慰剂的低约七成。原值是风险比 0.30，可信范围 95% CI 0.21 至 0.45。按时吃药的人少的那些试验，则看不到保护效果。PrEP 是处方药，去感染科或者疾控问，别自己网购。已经暴露之后怎么办见第 13 节 **Evidence:** A. The difference between “infrequent use” and “no use” is minimal; the whole benefit hinges on the phrase “every time, throughout.” Sharing needles is a separate, highly effective route of transmission that has nothing to do with sex — this includes drug injection, tattooing, and piercing. For people at high risk, pre‑exposure prophylaxis (PrEP) offers another option: taking medication in advance to block infection. Pooled data from 18 studies show that when at least 70% of participants adhered to the regimen, PrEP cut HIV risk by about 70% compared to placebo (RR = 0.30; 95% CI 0.21–0.45). Trials with lower adherence rates showed no protective effect. PrEP is a prescription medication; consult an infectious‑disease specialist or public‑health clinic rather than ordering it online. Information on what to do after potential exposure can be found in Section 13. **Source summary:** Using a condom every time throughout sex cuts the chance of HIV transmission between heterosexual partners by roughly 70% or more. “Most of the time” just isn’t enough — that still leaves the risk nearly as high as not using one at all. Condoms also protect against syphilis, gonorrhea, and other STIs. **Low-ROI detour:** Move “Always use condoms during sex and never share needles” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Using a condom every time throughout sex cuts the chance of HIV transmission between heterosexual partners by roughly 70% or more. “Most of the time” just isn’t enough — that still leaves the risk nearly as high as not using one at all. Condoms also protect against syphilis, gonorrhea, and other STIs.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** chapter:13 **Source links:** [Giannou FK, Tsiara CG, Nikolopoulos GK, et al. (2016). Condom effectiveness in reducing heterosexual HIV transmission: a systematic review and meta-analysis of studies on HIV serodiscordant couples. Expert Review of Pharmacoeconomics & Outcomes Research, 16(4), 489-499.](https://doi.org/10.1586/14737167.2016.1102635); [Fonner VA 等 (2016). Effectiveness and safety of oral HIV preexposure prophylaxis for all populations. AIDS.](https://doi.org/10.1097/QAD.0000000000001145) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-031 — If you’ve engaged in high‑risk behavior, get tested for HIV — the Chinese CDC offers free testing with full confidentiality. Original title: 有过高危行为就去查一次艾滋病，疾控中心免费、结果保密 **Source text (English):** ### 31. If you’ve engaged in high‑risk behavior, get tested for HIV — the Chinese CDC offers free testing with full confidentiality. - Cost: There is no charge. You simply visit the Chinese CDC or a designated medical facility and provide a blood sample. The only real hurdle is mustering the courage to get tested at all. - In plain terms: Testing for HIV at the Chinese CDC costs nothing. According to the “National Measures for HIV Testing Management,” staff are prohibited from disclosing your name, address, or test results. A positive result does not mean a death sentence: people who adhere to treatment and keep their viral load undetectable cannot transmit the virus to sexual partners. One major study followed more than 700 couples through over 70,000 unprotected acts; there were zero transmissions between partners. - Benefit: Article 23 of the “Regulations on HIV/AIDS Prevention and Control” mandates that local health authorities designate medical institutions to provide free counseling and initial screening to anyone who voluntarily seeks testing. Early detection is far more than a psychological comfort — modern antiretroviral therapy can drive the virus down to undetectable levels. The World Health Organization states that individuals on such treatment with an undetectable viral load pose no risk of HIV transmission. The PARTNER study observed 782 same‑sex couples (serodiscordant pairs) for a total of 1,593 person‑years; despite 76,088 unprotected encounters, only 15 new infections occurred, and genetic analysis proved none originated from the partner. The same national measures also forbid any disclosure of patients’ personal data or test outcomes. - Evidence grade: A - Sources:State Council of China (2006). Regulations on the Prevention and Control of HIV/AIDS (Articles 3, 23, 38, and 39). (); Rodger AJ, Cambiano V, Bruun T, et al. (2019). Risk of HIV transmission through condomless sex in serodifferent gay couples with the HIV-positive partner taking suppressive antiretroviral therapy (PARTNER): final results of a multicentre, prospective, observational study. The Lancet, 393(10189), 2428-2438. ; . . (; , 2026-09-15 ) - Notes: The “window period” determines when a test becomes reliable. The Guangdong Provincial CDC reports that nucleic‑acid tests can detect HIV after roughly one week, fourth‑generation antigen‑antibody tests after about two weeks, and third‑generation antibody tests after three weeks. It is advisable to wait at least two weeks post‑exposure and then retest after another two to four weeks; after three months, 99.99% of people can be certain they are not infected. A positive home‑test result is not a diagnosis — confirmation must come from the Chinese CDC or a certified lab. Article 3 of the regulations guarantees that no one may discriminate against HIV‑positive individuals or their families; their rights to marriage, employment, medical care, and education are protected by law. Article 38 also requires infected persons to inform any sexual partners of their status. Screening for HIV, syphilis, and hepatitis B during pregnancy and related prevention measures are covered in Section 27. **Original text (Chinese):** ### 31. 有过高危行为就去查一次艾滋病，疾控中心免费、结果保密 - 成本：不花钱。跑一趟疾控或者指定的医疗机构，抽一管血。难的地方是开口去查这一步。 - 说人话：去疾控查艾滋病不花钱。没有你本人同意，任何单位和个人都不得公开你的姓名、住址、工作单位和病史。查出来也不是判死刑：坚持吃药把病毒压到测不出来的人，不会再传给性伴侣。那项研究跟了七百多对伴侣、七万多次无套性行为，伴侣间传染是零。 - 收益：《艾滋病防治条例》第二十三条写明。县级以上地方人民政府卫生主管部门会指定一些医疗卫生机构。这些机构「应当为自愿接受艾滋病咨询、检测的人员免费提供咨询和初筛检测」。查得早有实际用处：现在的抗病毒治疗能把病毒压到检测不到。世界卫生组织的口径是「接受抗病毒治疗且病毒载量检测不到的感染者不会把 HIV 传染给性伴侣」。PARTNER 研究跟踪了 782 对同性伴侣，每对都是一方感染、一方没感染，学名叫血清不一致。合计 1593 对年（每对跟踪年数相加）。期间共 76088 次无套性行为，出现 15 例新感染。比对病毒基因做系统发育分析之后，这 15 例全部不来自伴侣，伴侣间传播为零。《艾滋病防治条例》第三十九条规定：「未经本人或者其监护人同意，任何单位或者个人不得公开艾滋病病毒感染者、艾滋病病人及其家属的姓名、住址、工作单位、肖像、病史资料以及其他可能推断出其具体身份的信息。」 - 证据等级：A - 来源：国务院 (2006). 艾滋病防治条例（第三、二十三、三十八、三十九条）. （北京市卫生健康委员会转载）；Rodger AJ, Cambiano V, Bruun T, et al. (2019). Risk of HIV transmission through condomless sex in serodifferent gay couples with the HIV-positive partner taking suppressive antiretroviral therapy (PARTNER): final results of a multicentre, prospective, observational study. The Lancet, 393(10189), 2428-2438. ；广东省疾病预防控制中心. 艾滋病检测窗口期科普. （窗口期那个数字；原页面已下线，链接为 2026-09-15 的网页存档） - 备注：窗口期决定什么时候查才算数。广东省疾控中心的口径是：核酸检测约 1 周、第四代抗原抗体联合检测约 2 周、第三代抗体检测约 3 周可以检出。建议至少 2 周后再查，间隔 2 至 4 周复查一次。最后一次高危行为满 3 个月后，99.99% 以上可以排除感染。自测试剂显示阳性不等于确诊，必须去疾控或者正规机构复核。条例第三条写明，任何单位和个人不得歧视感染者及其家属，婚姻、就业、就医、入学等权益受法律保护。第三十八条同时规定，感染者有义务「将感染或者发病的事实及时告知与其有性关系者」。孕期的三病筛查和母婴阻断见第 27 节 **Evidence:** A. The “window period” determines when a test becomes reliable. The Guangdong Provincial CDC reports that nucleic‑acid tests can detect HIV after roughly one week, fourth‑generation antigen‑antibody tests after about two weeks, and third‑generation antibody tests after three weeks. It is advisable to wait at least two weeks post‑exposure and then retest after another two to four weeks; after three months, 99.99% of people can be certain they are not infected. A positive home‑test result is not a diagnosis — confirmation must come from the Chinese CDC or a certified lab. Article 3 of the regulations guarantees that no one may discriminate against HIV‑positive individuals or their families; their rights to marriage, employment, medical care, and education are protected by law. Article 38 also requires infected persons to inform any sexual partners of their status. Screening for HIV, syphilis, and hepatitis B during pregnancy and related prevention measures are covered in Section 27. **Source summary:** Testing for HIV at the Chinese CDC costs nothing. According to the “National Measures for HIV Testing Management,” staff are prohibited from disclosing your name, address, or test results. A positive result does not mean a death sentence: people who adhere to treatment and keep their viral load undetectable cannot transmit the virus to sexual partners. One major study followed more than 700 couples through over 70,000 unprotected acts; there were zero transmissions between partners. **Low-ROI detour:** Move “If you’ve engaged in high‑risk behavior, get tested for HIV — the Chinese CDC offers free testing with full confidentiality.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Testing for HIV at the Chinese CDC costs nothing. According to the “National Measures for HIV Testing Management,” staff are prohibited from disclosing your name, address, or test results. A positive result does not mean a death sentence: people who adhere to treatment and keep their viral load undetectable cannot transmit the virus to sexual partners. One major study followed more than 700 couples through over 70,000 unprotected acts; there were zero transmissions between partners.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** chapter:27 **Source links:** [国务院 (2006). 艾滋病防治条例（第三、二十三、三十八、三十九条）.](https://wjw.beijing.gov.cn/zwgk_20040/zcwj2022/flfg/202304/t20230408_2992986.html); [Rodger AJ, Cambiano V, Bruun T, et al. (2019). Risk of HIV transmission through condomless sex in serodifferent gay couples with the HIV-positive partner taking suppressive antiretroviral therapy (PARTNER): final results of a multicentre, prospective, observational study. The Lancet, 393(10189), 2428-2438.](https://doi.org/10.1016/S0140-6736(19)30418-0); [广东省疾病预防控制中心. 艾滋病检测窗口期科普.](https://web.archive.org/web/20260915151957/https://cdcp.gd.gov.cn/jkjy/kpydjwjxz/content/post_3441820.html); 原页面已下线，链接为 2026-09-15 的网页存档） **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-032 — As soon as suicidal thoughts arise, tell someone nearby and hand over those first few minutes Original title: 自杀念头一冒出来先告诉身边的一个人，把这几十分钟交出去 **Source text (English):** ### 32. As soon as suicidal thoughts arise, tell someone nearby and hand over those first few minutes - Cost: No cost involved. The hard part is actually speaking up at that moment and admitting you can’t be alone for a few hours. - In plain terms: Among 82 people who attempted suicide, 47.6% reported that only 10 minutes or less passed from the first appearance of suicidal thoughts to the actual attempt. What they had to endure was not a lifetime of mental anguish, but just those few minutes. Of the same group, 76.8% had some contact with others during that time, though they did not voice their feelings. Looking ahead, about 2% of people who ended up in the hospital due to self-harm died by suicide within a year, while roughly 7% did so after nine years or more; the vast majority did not follow that path. - Benefit: Interviews conducted within three days of admission with those 82 individuals showed that 47.6% (39 people) stated the interval between the first emergence of suicidal thoughts and the actual attempt was no more than 10 minutes. Those whose process took longer displayed significantly higher scores on measures of suicidal intent. However, impulse scores showed no correlation with the duration of this period. Additionally, 76.8% (63 people) reported having some sort of interaction with a partner, family member, or friend during those minutes. The authors conclude that the window for intervention is usually very brief, leaving limited room for professionals to step in; thus, it is crucial to spread awareness of warning signs and basic intervention methods to ordinary people. Another systematic review compiled findings from 90 follow-up studies. For those seeking medical care after self-harm, the median rate of repeated self-harm without resulting in death was 16% after one year, while the suicide mortality rate at that point stood at 2%. After nine years or more of follow-up, roughly 7% had died by suicide. - Evidence grade: B - Sources:Deisenhammer EA, Ing CM, Strauss R, Kemmler G, Hinterhuber H, Weiss EM (2009). The duration of the suicidal process: how much time is left for intervention between consideration and accomplishment of a suicide attempt? Journal of Clinical Psychiatry, 70(1), 19-24. ; Owens D, Horrocks J, House A (2002). Fatal and non-fatal repetition of self-harm: systematic review. British Journal of Psychiatry, 181, 193-199. - Notes: Grade B is assigned for two main reasons: the Deisenhammer study involved only 82 participants from a single hospital and relied on retrospective recollections; Owens’s review aggregated median figures from 90 studies employing different methods, rather than producing a single combined statistic. That same review also emphasizes that the suicide risk among self-harm patients remains hundreds of times higher than in the general population. Consequently, the statement “the vast majority did not follow that path” describes the overall trajectory of this group, not a guarantee for any individual; appropriate medical care must still be sought. For advice on removing lethal means and contacting the helpline 12356, see item 25 in this section. Steps to take when feeling down are outlined in item 19 of Section 3. Long-term consequences following survival are discussed in item 33 of this section. Finally, actions you can take if someone close to you expresses such thoughts are detailed in item 15 of Section 8. **Original text (Chinese):** ### 32. 自杀念头一冒出来先告诉身边的一个人，把这几十分钟交出去 - 成本：不花钱。难的地方是当时开口，以及承认自己这几个小时不能一个人待着。 - 说人话：自杀未遂的人里将近一半说，从念头冒出来到动手不超过 10 分钟，所以要熬过去的往往就是这几十分钟。四分之三的人那段时间和身边人有过接触，只是没开口。因自伤进过医院的人，1 年后约 2% 死于自杀，9 年以上约 7%，绝大多数人后来没有死于自杀。 - 收益：82 名自杀未遂者在入院 3 天内接受访谈：47.6%（39 人）说，从这一次第一次冒出自杀念头到真的动手，不超过 10 分钟。这个过程拖得长一些的人，自杀意图评分明显更高。冲动性量表的得分和过程长短没有关系。76.8%（63 人）说，在这段时间里和伴侣、家人或者朋友有过某种接触。作者的结论是：能干预的时间窗通常很短，专业人员在这个阶段能介入的余地有限，所以要把识别信号和干预办法普及到普通人。另有一篇系统综述汇总了 90 项随访研究。因自伤就诊的人，1 年后再次自伤但没死的比例取中间值为 16%。1 年后死于自杀的为 2%。随访 9 年以上的，约 7% 死于自杀 - 证据等级：B - 来源：Deisenhammer EA, Ing CM, Strauss R, Kemmler G, Hinterhuber H, Weiss EM (2009). The duration of the suicidal process: how much time is left for intervention between consideration and accomplishment of a suicide attempt? Journal of Clinical Psychiatry, 70(1), 19-24. ；Owens D, Horrocks J, House A (2002). Fatal and non-fatal repetition of self-harm: systematic review. British Journal of Psychiatry, 181, 193-199. - 备注：给 B 的原因：Deisenhammer 那项只有 82 人，出自一家医院，靠当事人事后回忆。Owens 那篇给的是 90 项做法各异的研究取中间的那个比例，不是把它们合成一个数。同一篇里还明确写着，自伤者的自杀风险仍是普通人群的几百倍。所以「绝大多数人后来没有死于自杀」说的是这批人整体的情况，不能当成对某一个人的保证，该看的病还是要看。把致死手段挪远和 12356 见本节第 25 条。情绪低落时先做的几件事见第 3 节第 18 条。救回来之后的后遗症见本节第 33 条。怀疑身边人有这种念头，可以直接问，见本节第 43 条（直接问身边情绪不对的人）。身边人流露出这种念头时你能做什么，见第 8 节第 15 条 **Evidence:** B. Grade B is assigned for two main reasons: the Deisenhammer study involved only 82 participants from a single hospital and relied on retrospective recollections; Owens’s review aggregated median figures from 90 studies employing different methods, rather than producing a single combined statistic. That same review also emphasizes that the suicide risk among self-harm patients remains hundreds of times higher than in the general population. Consequently, the statement “the vast majority did not follow that path” describes the overall trajectory of this group, not a guarantee for any individual; appropriate medical care must still be sought. For advice on removing lethal means and contacting the helpline 12356, see item 25 in this section. Steps to take when feeling down are outlined in item 19 of Section 3. Long-term consequences following survival are discussed in item 33 of this section. Finally, actions you can take if someone close to you expresses such thoughts are detailed in item 15 of Section 8. **Source summary:** Among 82 people who attempted suicide, 47.6% reported that only 10 minutes or less passed from the first appearance of suicidal thoughts to the actual attempt. What they had to endure was not a lifetime of mental anguish, but just those few minutes. Of the same group, 76.8% had some contact with others during that time, though they did not voice their feelings. Looking ahead, about 2% of people who ended up in the hospital due to self-harm died by suicide within a year, while roughly 7% did so after nine years or more; the vast majority did not follow that path. **Low-ROI detour:** Move “As soon as suicidal thoughts arise, tell someone nearby and hand over those first few minutes” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Among 82 people who attempted suicide, 47.6% reported that only 10 minutes or less passed from the first appearance of suicidal thoughts to the actual attempt. What they had to endure was not a lifetime of mental anguish, but just those few minutes. Of the same group, 76.8% had some contact with others during that time, though they did not voice their feelings. Looking ahead, about 2% of people who ended up in the hospital due to self-harm died by suicide within a year, while roughly 7% did so after nine years or more; the vast majority did not follow that path.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-025; 01-033; 01-043; 03-018; 08-015 **Source links:** [Deisenhammer EA, Ing CM, Strauss R, Kemmler G, Hinterhuber H, Weiss EM (2009). The duration of the suicidal process: how much time is left for intervention between consideration and accomplishment of a suicide attempt? Journal of Clinical Psychiatry, 70(1), 19-24.](https://doi.org/10.4088/JCP.07m03904); [Owens D, Horrocks J, House A (2002). Fatal and non-fatal repetition of self-harm: systematic review. British Journal of Psychiatry, 181, 193-199.](https://doi.org/10.1192/bjp.181.3.193) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-033 — Don’t treat “survival” as a safety net: after ingesting paraquat or inhaling carbon monoxide, emergency care can save lives, but it rarely preserves lung or brain function. Original title: 别把「救回来」当成兜底：喝农药、吸煤气之后急诊能保住的是命，保不住肺和脑子 **Source text (English):** ### 33. Don’t treat “survival” as a safety net: after ingesting paraquat or inhaling carbon monoxide, emergency care can save lives, but it rarely preserves lung or brain function. - Cost: No cost involved. It simply helps you understand this reality up front. - In plain terms: There is no antidote for paraquat. Gastric lavage is not recommended, and neither hemofiltration nor dialysis alters its disease progression. Paraquat actively enters lung tissue against its concentration gradient, causing pneumonia and pulmonary fibrosis, while also damaging kidneys and liver. Among 257 cases treated at ten hospitals in Bangladesh, the mortality rate reached 43.2%. Carbon monoxide produces similar outcomes: six weeks after exposure, 46.1% of patients receiving normal oxygen still suffered cognitive impairment, compared to 25.0% of those receiving hyperbaric oxygen therapy. No treatment pathway yields a completely clean outcome; the most common result is lasting health complications. - Benefit: A systematic review on paraquat poisoning highlights its extremely high mortality rate, stemming from its intrinsic toxicity and lack of effective treatments. Paraquat is actively transported into lung tissue against its concentration gradient, resulting in pneumonia, pulmonary fibrosis, kidney and liver damage. The review explicitly advises against gastric lavage; hemofiltration and dialysis are unlikely to alter clinical outcomes. Evidence supporting corticosteroids or immunosuppressants remains weak. It also notes that mortality rates remain high across all centers despite varying treatment approaches. In Bangladesh, 257 out of 1,420 cases admitted to ten tertiary hospitals between 2013 and 2024 resulted in death (43.2%). Common symptoms included lower limb swelling due to acute kidney failure (71.2%), vomiting (65.8%) and abdominal pain (58.0%). Another randomized, double-blind trial involving 76 patients per group examined acute carbon monoxide poisoning; six weeks later, 25.0% of those receiving hyperbaric oxygen therapy and 46.1% of those receiving normal oxygen still had cognitive impairments (P=0.007; adjusted OR 0.45, 95% CI 0.22–0.92). A separate study of 73 patients found 30% developed cognitive impairments and 12% showed hyperintense signals in white matter on brain imaging. Since July 1, 2014, China has banned the registration and production of paraquat aqueous solutions; sales and usage ceased by July 1, 2016. As of September 26, 2020, soluble concentrate formulations are also prohibited nationwide. Official documents cite frequent suicide attempts involving paraquat as the primary reason for these strict controls. - Evidence grade: B - Sources:Gawarammana IB, Buckley NA (2011). Medical management of paraquat ingestion. British Journal of Clinical Pharmacology, 72(5), 745-757. ; Chowdhury FR et al. (2026). Clinical and Laboratory Profile of Paraquat Poisoning: A Toxicological Crisis in Bangladesh. American Journal of Tropical Medicine and Hygiene, 115, 176-182. ; Weaver LK, Hopkins RO, Chan KJ, et al. (2002). Hyperbaric oxygen for acute carbon monoxide poisoning. New England Journal of Medicine, 347(14), 1057-1067. ; Parkinson RB, Hopkins RO, Cleavinger HB, et al. (2002). White matter hyperintensities and neuropsychological outcome following carbon monoxide poisoning. Neurology, 58(10), 1525-1532. ; (2018). (〔2018〕17 ). - Notes: Grade B is assigned because these studies involve general poisoning patients rather than solely suicide attempt survivors; the carbon monoxide trial even included accidental poisoning cases. Consequently, observed complication rates cannot be directly interpreted as probabilities specific to suicide attempts. This entry does not compare mortality rates across different treatment methods nor recommend any specific actions. The sole certainty is that no treatment pathway guarantees a completely clean outcome. On-site management of carbon monoxide poisoning is detailed in Section 13, Item 19. For accidental ingestion of pesticides or medications, avoid inducing vomiting and seek medical help while bringing the container along (Section 13, Item 20). Finally, refrain from storing pesticides or sedatives at home (Section 13, Item 25). **Original text (Chinese):** ### 33. 别把「救回来」当成兜底：喝农药、吸煤气之后急诊能保住的是命，保不住肺和脑子 - 成本：不花钱。只是先知道这件事。 - 说人话：百草枯没有解药，喝下去的人四成多救不回来。它会让肺发炎、慢慢变硬，肾和肝也跟着受伤。煤气中毒被救回来的人，六周后将近一半脑子不如从前，做了高压氧的也还有四分之一。 - 收益：一篇百草枯中毒的系统综述：病死率极高，原因是它本身毒性强，又缺乏有效治疗。它被逆着浓度差主动搬进肺组织，学名叫逆浓度梯度主动摄取，结果是肺炎和肺纤维化，同时还造成肾损伤和肝损伤。综述写明：不应进行洗胃。血液透析和血液灌流不大可能改变临床病程。激素与免疫抑制剂的疗效证据很弱。综述还写了一句：「所有中心的病死率都很高，尽管治疗差异很大」。孟加拉 10 家三级医院 2013 至 2024 年收了 1420 例，其中可分析的 257 例：病死率 43.2%。常见表现是急性肾衰引起的下肢肿胀 71.2%、呕吐 65.8%、腹痛 58.0%。急性一氧化碳中毒的试验是双盲随机分组，两组各 76 人。医生和病人都不知道进的是哪一组。六周时留下认知后遗症的，高压氧组 19/76（25.0%）。常压氧组 35/76（46.1%），P=0.007。把其他因素校正之后 OR 0.45（95% CI 0.22 至 0.92，括号里是这个数的可信范围）。另一项研究连续观察了 73 例：30% 有认知后遗症，12% 出现脑白质高信号。中国自 2014 年 7 月 1 日起撤销百草枯水剂的登记和生产许可，并停止生产。2016 年 7 月 1 日起，水剂在国内停止销售和使用。2020 年 9 月 26 日起，禁止可溶胶剂在境内销售、使用。文件写明，「致使服用百草枯自杀事件时有发生」是加强监管的直接原因 - 证据等级：B - 来源：Gawarammana IB, Buckley NA (2011). Medical management of paraquat ingestion. British Journal of Clinical Pharmacology, 72(5), 745-757. ；Chowdhury FR 等 (2026). Clinical and Laboratory Profile of Paraquat Poisoning: A Toxicological Crisis in Bangladesh. American Journal of Tropical Medicine and Hygiene, 115, 176-182. ；Weaver LK, Hopkins RO, Chan KJ, et al. (2002). Hyperbaric oxygen for acute carbon monoxide poisoning. New England Journal of Medicine, 347(14), 1057-1067. ；Parkinson RB, Hopkins RO, Cleavinger HB, et al. (2002). White matter hyperintensities and neuropsychological outcome following carbon monoxide poisoning. Neurology, 58(10), 1525-1532. ；农业农村部办公厅 (2018). 关于切实加强百草枯监督管理的通知（农办农〔2018〕17 号）. - 备注：给 B 的原因：这几项研究的对象是中毒病人，不是单一的自杀未遂人群，一氧化碳那项试验里还含意外中毒的人。所以上面的后遗症比例，不能直接当成「自杀未遂者的后果概率」。能确定的是，没有哪一种方式能不留后遗症。一氧化碳的现场处置见第 13 节第 19 条。误服农药和药物先别催吐、带上瓶子就医，见第 13 节第 20 条。家里不囤农药和安眠药见本节第 25 条。本书不比较不同方式的致死率，也不写任何具体做法 **Evidence:** B. Grade B is assigned because these studies involve general poisoning patients rather than solely suicide attempt survivors; the carbon monoxide trial even included accidental poisoning cases. Consequently, observed complication rates cannot be directly interpreted as probabilities specific to suicide attempts. This entry does not compare mortality rates across different treatment methods nor recommend any specific actions. The sole certainty is that no treatment pathway guarantees a completely clean outcome. On-site management of carbon monoxide poisoning is detailed in Section 13, Item 19. For accidental ingestion of pesticides or medications, avoid inducing vomiting and seek medical help while bringing the container along (Section 13, Item 20). Finally, refrain from storing pesticides or sedatives at home (Section 13, Item 25). **Source summary:** There is no antidote for paraquat. Gastric lavage is not recommended, and neither hemofiltration nor dialysis alters its disease progression. Paraquat actively enters lung tissue against its concentration gradient, causing pneumonia and pulmonary fibrosis, while also damaging kidneys and liver. Among 257 cases treated at ten hospitals in Bangladesh, the mortality rate reached 43.2%. Carbon monoxide produces similar outcomes: six weeks after exposure, 46.1% of patients receiving normal oxygen still suffered cognitive impairment, compared to 25.0% of those receiving hyperbaric oxygen therapy. No treatment pathway yields a completely clean outcome; the most common result is lasting health complications. **Low-ROI detour:** Move “Don’t treat “survival” as a safety net: after ingesting paraquat or inhaling carbon monoxide, emergency care can save lives, but it rarely preserves lung or brain function.” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “There is no antidote for paraquat. Gastric lavage is not recommended, and neither hemofiltration nor dialysis alters its disease progression. Paraquat actively enters lung tissue against its concentration gradient, causing pneumonia and pulmonary fibrosis, while also damaging kidneys and liver. Among 257 cases treated at ten hospitals in Bangladesh, the mortality rate reached 43.2%. Carbon monoxide produces similar outcomes: six weeks after exposure, 46.1% of patients receiving normal oxygen still suffered cognitive impairment, compared to 25.0% of those receiving hyperbaric oxygen therapy. No treatment pathway yields a completely clean outcome; the most common result is lasting health complications.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-025; 13-019; 13-020 **Source links:** [Gawarammana IB, Buckley NA (2011). Medical management of paraquat ingestion. British Journal of Clinical Pharmacology, 72(5), 745-757.](https://doi.org/10.1111/j.1365-2125.2011.04026.x); [Chowdhury FR 等 (2026). Clinical and Laboratory Profile of Paraquat Poisoning: A Toxicological Crisis in Bangladesh. American Journal of Tropical Medicine and Hygiene, 115, 176-182.](https://doi.org/10.4269/ajtmh.25-0719); [Weaver LK, Hopkins RO, Chan KJ, et al. (2002). Hyperbaric oxygen for acute carbon monoxide poisoning. New England Journal of Medicine, 347(14), 1057-1067.](https://doi.org/10.1056/NEJMoa013121); [Parkinson RB, Hopkins RO, Cleavinger HB, et al. (2002). White matter hyperintensities and neuropsychological outcome following carbon monoxide poisoning. Neurology, 58(10), 1525-1532.](https://doi.org/10.1212/wnl.58.10.1525); [农业农村部办公厅 (2018). 关于切实加强百草枯监督管理的通知（农办农〔2018〕17 号）.](https://www.gov.cn/zhengce/zhengceku/2018-12/31/content_5442594.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-034 — Don’t bet on “a few days of rest” after a fall from height: most patients admitted to a trauma ICU survive, though at a cost measured in years Original title: 别拿「躺几天就好」赌高处坠落：进了创伤 ICU 的人多数活下来，代价按年算 **Source text (English):** ### 34. Don’t bet on “a few days of rest” after a fall from height: most patients admitted to a trauma ICU survive, though at a cost measured in years - Cost: No cost at all. It simply helps you see the full picture. - In plain terms: A trauma ICU in southern Xinjiang evaluated patients who fell from heights. Only 5.5% died either in the hospital or within 30 days. The vast majority survived, but at a price: 47.1% suffered injuries to three or more body parts, 36% needed ventilators, and the median length of stay in the ICU was 8 days — with some patients remaining for as long as 132 days. The median fall height for this group was just 3 meters. Follow‑up showed that 58% of those with serious injuries eventually returned to work. - Benefit: From April 2020 to July 2024, the same ICU recorded 289 cases of falls from heights; the average age of patients was 40.3 years. The median fall height was 3 meters; 26.6% fell from heights above 5 meters and 11.4% from heights above 10 meters. The median Injury Severity Score was 24, a higher score indicating more severe injuries; 63.3% of patients scored above 20. In addition to the multiple injuries, 18.3% suffered damage to four or more body parts. Mechanical ventilation was required for 36% of patients, with a median duration of 103.5 hours. The median ICU stay was 8 days, ranging from 1 day to 132 days. The in‑hospital or 30‑day mortality rate was 5.5% (16 out of 289). A German trauma center reported similar results: among 84 patients with an ISS of 25 or higher, 58% returned to work after follow‑up. Age, length of ICU treatment, and self‑reported health status were identified as predictive factors. Nationwide, the average cost per hospital stay in 2024 was 9,870 yuan, a 4.3% decrease from the previous year; total health expenditures reached 9,089.55 billion yuan, of which personal spending accounted for 2,500.75 billion yuan, or 27.5% of the total. - Evidence grade: B - Sources:Chen Y, Li W, Wang X, Zhong Q, Abudurexiti A, Qiu Q, Li J, Luo J (2025). Clinical features and prognostic predictors for patients admitted to trauma intensive care unit due to fall from height in South Xinjiang. International Journal of Emergency Medicine, 18, 142. ; Simmel S, Wurm S, Drisch S, Woltmann A, Coenen M (2020). Prädiktion der Rückkehr zur Arbeit nach Polytrauma bei Patienten mit einem ISS von mindestens 25. Die Rehabilitation, 59(2), 95-103. ; National Health Commission of China (NHC) (2025). 2024 . - Notes: Grade B is assigned because the fall‑related data come from a single hospital’s retrospective chart review without distinguishing between accidental and self‑inflicted falls. The figure on return‑to‑work is based on only 84 patients in Germany; neither dataset can be taken as a reliable predictor of outcomes for any individual who falls from a height. The average national hospital cost is an overall figure, not specific to fall injuries; it is included only to provide a baseline for comparison. No direct correlation between fall height and injury severity is presented, as the source only supplies the height distribution of this group. For information on pressure ulcers that often develop during prolonged bed rest, see Section 17, Item 8. Deep‑vein thrombosis and pulmonary embolism are discussed in Section 13, Item 11 (sudden swelling of one leg). If suicidal thoughts arise, refer to Section 32 of this chapter. Details on paraquat poisoning are covered in Section 33 — remember that “being saved” does not guarantee a completely uncomplicated recovery. The timeline described here reflects the author’s own experience: after falling from the fourth floor, he initially believed he would recover in a few weeks, but ended up hospitalized for a full year, undergoing multiple surgeries, wearing steel plates, and unable to sit up on his own for half a year; his family had to take on debt to cover the expenses. **Original text (Chinese):** ### 34. 别拿「躺几天就好」赌高处坠落：进了创伤 ICU 的人多数活下来，代价按年算 - 成本：不花钱。只是先把这笔账看清。 - 说人话：从高处摔下来进了创伤 ICU 的人，死亡的只有 5.5%，但伤得重、治得久。将近一半同时伤到三个以上部位，三分之一多上了呼吸机，最长的在 ICU 住了 132 天。一半人摔下来的高度不超过 3 米。伤得重的人，后来能回去上班的不到六成。 - 收益：新疆南部一家创伤 ICU（重症监护病房）做过统计。从 2020 年 4 月到 2024 年 7 月，这里共收了 289 例高处坠落。这批人平均年龄 40.3 岁。坠落高度中位数 3 米，26.6% 从 5 米以上坠落，11.4% 从 10 米以上坠落。伤情评分 ISS 中位数 24，这套评分越高伤得越重，63.3% 的人 ISS 大于 20。47.1% 伤及 3 个以上部位，18.3% 伤及 4 个以上。36% 需要上呼吸机（机械通气），上机时长中位 103.5 小时。在 ICU 住院中位 8 天，最短 1 天，最长 132 天。院内或 30 天死亡率 5.5%（16/289）。德国一家创伤中心收了 84 例 ISS ≥ 25 的多发伤病人，多发伤就是同时伤到多个部位。随访期内重返工作的比例为 58%。年龄、ICU 治疗时长和自评健康是预测因素。2024 年全国医院次均住院费用（平均每次住院花的钱）9870.0 元，按当年价格比上年下降 4.3%。同年全国卫生总费用 90895.5 亿元，其中个人卫生支出 25007.5 亿元，占 27.5% - 证据等级：B - 来源：Chen Y, Li W, Wang X, Zhong Q, Abudurexiti A, Qiu Q, Li J, Luo J (2025). Clinical features and prognostic predictors for patients admitted to trauma intensive care unit due to fall from height in South Xinjiang. International Journal of Emergency Medicine, 18, 142. ；Simmel S, Wurm S, Drisch S, Woltmann A, Coenen M (2020). Prädiktion der Rückkehr zur Arbeit nach Polytrauma bei Patienten mit einem ISS von mindestens 25. Die Rehabilitation, 59(2), 95-103. ；国家卫生健康委 (2025). 2024 年我国卫生健康事业发展统计公报解读. - 备注：给 B 的原因：坠落那一组是一家医院翻旧病历统计出来的，没有分开意外和自伤。重返工作那一组只有 84 人，而且在德国。两组都不能当成「跳楼之后一个人会怎么样」。次均住院费用是拿全国所有住院算出来的平均数，不是坠落伤的费用，引它只为给一个可以核对的下限。原文只给了这批人的高度分布，所以这里不写高度与后果的对应关系。长期卧床期间最该盯的压疮见第 17 节第 8 条。深静脉血栓与肺栓塞见第 13 节第 11 条（一条腿突然肿起来）。念头冒出来时怎么办见本节第 32 条。中毒的后果见本节第 33 条（别把「救回来」当成兜底）。下面是作者本人的经历：从四楼坠落，事前以为「十几天就好」，实际住院一年、四处手术、上了钢板、半年不能自己翻身坐起，家里为此借钱 **Evidence:** B. Grade B is assigned because the fall‑related data come from a single hospital’s retrospective chart review without distinguishing between accidental and self‑inflicted falls. The figure on return‑to‑work is based on only 84 patients in Germany; neither dataset can be taken as a reliable predictor of outcomes for any individual who falls from a height. The average national hospital cost is an overall figure, not specific to fall injuries; it is included only to provide a baseline for comparison. No direct correlation between fall height and injury severity is presented, as the source only supplies the height distribution of this group. For information on pressure ulcers that often develop during prolonged bed rest, see Section 17, Item 8. Deep‑vein thrombosis and pulmonary embolism are discussed in Section 13, Item 11 (sudden swelling of one leg). If suicidal thoughts arise, refer to Section 32 of this chapter. Details on paraquat poisoning are covered in Section 33 — remember that “being saved” does not guarantee a completely uncomplicated recovery. The timeline described here reflects the author’s own experience: after falling from the fourth floor, he initially believed he would recover in a few weeks, but ended up hospitalized for a full year, undergoing multiple surgeries, wearing steel plates, and unable to sit up on his own for half a year; his family had to take on debt to cover the expenses. **Source summary:** A trauma ICU in southern Xinjiang evaluated patients who fell from heights. Only 5.5% died either in the hospital or within 30 days. The vast majority survived, but at a price: 47.1% suffered injuries to three or more body parts, 36% needed ventilators, and the median length of stay in the ICU was 8 days — with some patients remaining for as long as 132 days. The median fall height for this group was just 3 meters. Follow‑up showed that 58% of those with serious injuries eventually returned to work. **Low-ROI detour:** Move “Don’t bet on “a few days of rest” after a fall from height: most patients admitted to a trauma ICU survive, though at a cost measured in years” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “A trauma ICU in southern Xinjiang evaluated patients who fell from heights. Only 5.5% died either in the hospital or within 30 days. The vast majority survived, but at a price: 47.1% suffered injuries to three or more body parts, 36% needed ventilators, and the median length of stay in the ICU was 8 days — with some patients remaining for as long as 132 days. The median fall height for this group was just 3 meters. Follow‑up showed that 58% of those with serious injuries eventually returned to work.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-032; 01-033; 13-011; 17-008 **Source links:** [Chen Y, Li W, Wang X, Zhong Q, Abudurexiti A, Qiu Q, Li J, Luo J (2025). Clinical features and prognostic predictors for patients admitted to trauma intensive care unit due to fall from height in South Xinjiang. International Journal of Emergency Medicine, 18, 142.](https://doi.org/10.1186/s12245-025-00959-4); [Simmel S, Wurm S, Drisch S, Woltmann A, Coenen M (2020). Prädiktion der Rückkehr zur Arbeit nach Polytrauma bei Patienten mit einem ISS von mindestens 25. Die Rehabilitation, 59(2), 95-103.](https://doi.org/10.1055/a-0977-6853); [国家卫生健康委 (2025). 2024 年我国卫生健康事业发展统计公报解读.](https://www.gov.cn/zhengce/202512/content_7050025.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-035 — Don’t trade “losing one kidney is no big deal” for cash: the remaining kidney has to do the work of two, and 86% of kidney sellers later say their health got worse Original title: 别拿「少一个肾没什么」换钱：剩下那个要替两个干活，卖过肾的人事后 86% 说身体变差 **Source text (English):** ### 35. Don’t trade “losing one kidney is no big deal” for cash: the remaining kidney has to do the work of two, and 86% of kidney sellers later say their health got worse - Cost: No cost at all. It simply requires a clear look at the facts. - In plain terms: First, consider the best-case scenario: legitimate donors who pass rigorous screening and receive post‑surgery follow‑up. In U.S. data from nearly 96,000 donors, only 31 per 10,000 developed end‑stage renal disease within 15 years after donation. Among equally healthy, eligible non‑donors, that figure was just 4 per 10,000. On the other side, a study of 305 kidney sellers in India found that six years later, 86% reported poorer health, and three‑quarters still carried debt. Legitimate donors get screening and monitoring; kidney sellers get none of that. - Benefit: U.S. researchers compared 96,217 living kidney donors with 20,024 similarly healthy non‑donors drawn from the NHANES III survey. After 15 years, the estimated risk of developing end‑stage renal disease (ESRD) was 30.8 per 10,000 donors (95% CI 24.3–38.5) versus 3.9 per 10,000 non‑donors (95% CI 0.8–8.9; P<0.001). Over a lifetime, ESRD risk was 90 per 10,000 donors, 14 per 10,000 non‑donors, and 326 per 10,000 in the general population. A Norwegian study of 1,901 donors (median follow‑up 15.1 years) showed a 30% higher overall mortality (HR 1.30, 95% CI 1.11–1.52), a 40% higher cardiovascular mortality (HR 1.40, 95% CI 1.03–1.91), and roughly tenfold higher ESRD risk (HR 11.38, 95% CI 4.37–29.6). Among 3,698 U.S. donors, 11 developed ESRD — an incidence of 180 per million person‑years, compared with 268 per million in the general population. Of those re‑examined after an average of 12.2 years, 255 remained healthy, and 85.5% retained a glomerular filtration rate of at least 60 ml/min/1.73 m², the clinical lower limit of normal. Hypertension affected 32.1% and proteinuria 12.7%. In Chennai, India, 96% of 305 kidney sellers acted to pay debts; they received an average of $1,070. Six years post‑surgery, family income fell by one‑third (P<0.001), poverty rose, and three‑quarters remained indebted; 86% said health worsened, and 79% would not recommend kidney selling to others. The absolute numbers from these studies are 32,621 donors, 24.9 years of follow‑up, 302 ESRD cases, and 9.2 years of average follow‑up after surgery. - Evidence grade: A - Sources:Muzaale AD, Massie AB, Wang MC, Montgomery RA, McBride MA, Wainright JL, Segev DL (2014). Risk of end-stage renal disease following live kidney donation. JAMA, 311(6), 579-586. ; Mjøen G, Hallan S, Hartmann A, et al. (2014). Long-term risks for kidney donors. Kidney International, 86(1), 162-167. ; Ibrahim HN, Foley R, Tan L, et al. (2009). Long-term consequences of kidney donation. New England Journal of Medicine, 360(5), 459-469. ; Goyal M, Mehta RL, Schneiderman LJ, Sehgal AR (2002). Economic and health consequences of selling a kidney in India. JAMA, 288(13), 1589-1593. - Notes: Controversy exists: Ibrahim’s study used ordinary citizens as controls and found no difference in survival or ESRD risk between donors and non‑donors. Muzaale and Mjøen compared donors to equally healthy, eligible non‑donors and found markedly higher risks. The disagreement concerns the control group, not the donors themselves. All three studies agree that absolute risks remain low (30.8 per 10,000 over 15 years). Thus the key points are two: first, the remaining kidney does bear extra strain, as shown by higher rates of hypertension and proteinuria; second, these figures apply only to donors who undergo pre‑ and post‑operative screening and medical care — conditions absent for illegal kidney sellers, whose outcomes differ sharply according to Indian follow‑up data. Original studies provide only self‑reported health decline, proteinuria, hypertension, and ESRD rates; no figures on bed‑bound status are included here. Legal restrictions on organ sales, fines, and criminal penalties for relatives are detailed in Section 9, Article 22. Dialysis patients may use cross‑regional settlement and long‑term medication programs described in Section 16, Articles 1 and 2. **Original text (Chinese):** ### 35. 别拿「少一个肾没什么」换钱：剩下那个要替两个干活，卖过肾的人事后 86% 说身体变差 - 成本：不花钱。只是先把这笔账看清。 - 说人话：捐肾前层层筛查、捐后有人复查的正规捐献者，15 年后走到尿毒症的是每万人 31 人，同样健康但没捐的人是每万人 4 人。卖肾的人没有筛查也没有复查，6 年后 86% 说身体变差，四分之三还欠着债。 - 收益：美国把 96,217 名活体捐肾者和 20,024 名条件相当的健康未捐者作了比较。后者来自美国全国健康与营养调查（NHANES III）。再看捐后 15 年走到尿毒症的估计风险。捐献者为每万人 30.8 人，可信范围 95% CI 24.3–38.5。健康未捐者为每万人 3.9 人，可信范围 95% CI 0.8–8.9，P<0.001。尿毒症的学名是终末期肾病 ESRD，到了这一步得靠透析或移植维持。估计一辈子走到 ESRD 的风险：捐献者每万人 90 人，未经筛查的一般人群每万人 326 人，健康未捐者每万人 14 人。挪威也做过一次比较。一边是 1901 名捐肾者，中位随访 15.1 年。另一边是 32,621 名符合捐献条件的对照，中位随访 24.9 年。捐肾者的全因死亡高约三成（HR 1.30，95% CI 1.11–1.52）。心血管死亡高约四成（HR 1.40，1.03–1.91）。走到 ESRD 高十倍上下（HR 11.38，4.37–29.6）。这批捐献者的 ESRD 总发生率为每百万人 302 例。美国另有 3698 名捐肾者，其中 11 人发生 ESRD，相当于每百万人观察一年里 180 例，同期一般人群是 268 例。这批人里有 255 人在捐后平均 12.2±9.2 年回来复查。其中 85.5% 的肾滤过功能 GFR ≥ 60 ml/min/1.73 m²。60 是临床正常下限。32.1% 有高血压。12.7% 有蛋白尿（尿里漏出蛋白）。印度金奈调查了 305 名卖肾者，平均在卖肾 6 年后接受调查：96% 为还债而卖，平均拿到 1070 美元。切肾后家庭平均收入下降三分之一（P<0.001），生活在贫困线以下的人数增加，四分之三在调查时仍负债。86% 报告健康状况较切肾前变差，79% 不建议他人卖肾 - 证据等级：A - 来源：Muzaale AD, Massie AB, Wang MC, Montgomery RA, McBride MA, Wainright JL, Segev DL (2014). Risk of end-stage renal disease following live kidney donation. JAMA, 311(6), 579-586. ；Mjøen G, Hallan S, Hartmann A, et al. (2014). Long-term risks for kidney donors. Kidney International, 86(1), 162-167. ；Ibrahim HN, Foley R, Tan L, et al. (2009). Long-term consequences of kidney donation. New England Journal of Medicine, 360(5), 459-469. ；Goyal M, Mehta RL, Schneiderman LJ, Sehgal AR (2002). Economic and health consequences of selling a kidney in India. JAMA, 288(13), 1589-1593. - 备注：争议：Ibrahim 那项拿普通人当比较对象，结论是捐肾者的存活、以及走到尿毒症（ESRD）的风险，都和普通人相仿。Muzaale 和 Mjøen 把比较对象换成「同样健康、同样够格捐肾」的人之后，风险就明显高出来。分歧在拿谁来比，不在捐献者身上。三项研究都同意绝对风险不大（15 年 30.8/万，即一万人里 30.8 个）。所以重点不在「捐肾很危险」，要看的是另外两件事。剩下那个肾确实在付代价，高血压和蛋白尿的比例摆在那里。这些数字全都出自术前经过筛查、术后有人复查、出事能回医院的人群，黑市卖肾这三样一样都没有，印度那份回访给出的是另一种结局。原始研究只给到自述健康变差、蛋白尿、高血压和尿毒症发生率，没有「多少人卧床」这类数字，这里不替它补。合法捐献的亲属限制、罚款与刑责见第 9 节第 22 条（不卖自己的器官）。已经要透析的，跨省直接结算和长期用药见第 16 节第 1、2 条（药按医嘱吃满、门诊慢特病异地备案） **Evidence:** A. Controversy exists: Ibrahim’s study used ordinary citizens as controls and found no difference in survival or ESRD risk between donors and non‑donors. Muzaale and Mjøen compared donors to equally healthy, eligible non‑donors and found markedly higher risks. The disagreement concerns the control group, not the donors themselves. All three studies agree that absolute risks remain low (30.8 per 10,000 over 15 years). Thus the key points are two: first, the remaining kidney does bear extra strain, as shown by higher rates of hypertension and proteinuria; second, these figures apply only to donors who undergo pre‑ and post‑operative screening and medical care — conditions absent for illegal kidney sellers, whose outcomes differ sharply according to Indian follow‑up data. Original studies provide only self‑reported health decline, proteinuria, hypertension, and ESRD rates; no figures on bed‑bound status are included here. Legal restrictions on organ sales, fines, and criminal penalties for relatives are detailed in Section 9, Article 22. Dialysis patients may use cross‑regional settlement and long‑term medication programs described in Section 16, Articles 1 and 2. **Source summary:** First, consider the best-case scenario: legitimate donors who pass rigorous screening and receive post‑surgery follow‑up. In U.S. data from nearly 96,000 donors, only 31 per 10,000 developed end‑stage renal disease within 15 years after donation. Among equally healthy, eligible non‑donors, that figure was just 4 per 10,000. On the other side, a study of 305 kidney sellers in India found that six years later, 86% reported poorer health, and three‑quarters still carried debt. Legitimate donors get screening and monitoring; kidney sellers get none of that. **Low-ROI detour:** Move “Don’t trade “losing one kidney is no big deal” for cash: the remaining kidney has to do the work of two, and 86% of kidney sellers later say their health got worse” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “First, consider the best-case scenario: legitimate donors who pass rigorous screening and receive post‑surgery follow‑up. In U.S. data from nearly 96,000 donors, only 31 per 10,000 developed end‑stage renal disease within 15 years after donation. Among equally healthy, eligible non‑donors, that figure was just 4 per 10,000. On the other side, a study of 305 kidney sellers in India found that six years later, 86% reported poorer health, and three‑quarters still carried debt. Legitimate donors get screening and monitoring; kidney sellers get none of that.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 09-022; chapter:16 **Source links:** [Muzaale AD, Massie AB, Wang MC, Montgomery RA, McBride MA, Wainright JL, Segev DL (2014). Risk of end-stage renal disease following live kidney donation. JAMA, 311(6), 579-586.](https://doi.org/10.1001/jama.2013.285141); [Mjøen G, Hallan S, Hartmann A, et al. (2014). Long-term risks for kidney donors. Kidney International, 86(1), 162-167.](https://doi.org/10.1038/ki.2013.460); [Ibrahim HN, Foley R, Tan L, et al. (2009). Long-term consequences of kidney donation. New England Journal of Medicine, 360(5), 459-469.](https://doi.org/10.1056/NEJMoa0804883); [Goyal M, Mehta RL, Schneiderman LJ, Sehgal AR (2002). Economic and health consequences of selling a kidney in India. JAMA, 288(13), 1589-1593.](https://doi.org/10.1001/jama.288.13.1589) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-036 — Don’t pick up, disassemble, or sell unidentified metal parts; stay clear of areas marked with the clover symbol Original title: 不捡、不拆、不卖来路不明的金属件，带三叶草警示标志的离远点 **Source text (English):** ### 36. Don’t pick up, disassemble, or sell unidentified metal parts; stay clear of areas marked with the clover symbol - Cost: No cost involved. If you see unfamiliar metal cylinders, lead containers, or parts removed from equipment, simply steer clear — don’t pick them up, take them apart, or put them in your pocket. - In plain terms: Radiation has no smell, color, or temperature. Most radioactive sources look like ordinary pieces of metal, so “it looks harmless” is not a reliable indicator. The chance of an ordinary person encountering one is extremely low — fewer than one incident occurs per 10,000 sources each year. Yet when such an encounter does happen, the consequences are irreversible. In 1987, four people died in Brazil after dismantling a radiotherapy machine from an abandoned clinic. - Benefit: As of 2025, roughly 178,000 radioactive sources and 355,000 radiation devices are in use nationwide. The annual rate of radiation incidents involving sources remains below one per 10,000 sources. Classification is as follows: loss, theft, or uncontrolled release of Category I or II sources constitutes a major radiation incident; Category III is a relatively serious incident. Loss or theft of Category IV or V sources, or exposure exceeding annual dose limits, counts as a minor incident. Official example: In June 2020, a γ‑ray inspection was performed during pipeline upgrades at a steel plant in Ningxia. A Category II iridium‑192 source exposed three workers to radiation; one suffered third‑degree acute skin damage, another had fourth‑degree injuries on several fingers, and a third had first‑ to second‑degree burns. All three received doses far above legal limits; both responsible firms had their radiation licenses revoked and were fined 70,000 yuan. International example: In 1987, 50.8 TBq of cesium‑137 was removed from a radiotherapy machine in Goiânia, Brazil, after the device was dismantled; the source’s protective casing was ruptured. About 112,000 people were screened; 249 showed internal or external contamination, 129 of whom required moderate to severe medical care. Four people ultimately died. (National and international statistics) - Evidence grade: A - Sources:Ministry of Ecology and Environment of China (2025). Report on the State of the Ecology and Environment in China 2024. ; (2026). 2025 . ; (2021). γ . ; State Council of China (2019). (2019 , , , ). ; (2009). (). ; International Atomic Energy Agency (1988). The Radiological Accident in Goiânia. IAEA, Vienna. - Notes: If you ever encounter such a source, move away, note its location, do not touch it, and call 110. Reporting is mandatory to environmental, police, and health authorities. Distance and time are the only effective safeguards; plastic bags or pockets offer no protection. Devices such as X‑ray machines or CT scanners emit radiation only when powered; once turned off, they pose no residual risk. The real danger lies in the sealed radioactive source inside them. Radiotherapy machines, pipeline and boiler inspection devices, well‑logging tools, and level gauges all contain such sources, which look identical to ordinary metal parts. Therefore, never try to identify a source — simply avoid picking up, selling, or taking home any unidentified equipment parts. Workers in scrap recycling, dismantling, hardware, and construction face higher risks; they should steer clear of any area marked with the clover warning symbol. Nuclear plant leaks represent a different type of incident, with an even lower probability of affecting the general public. The primary beneficiaries of these precautions are you and anyone else present at the scene. **Original text (Chinese):** ### 36. 不捡、不拆、不卖来路不明的金属件，带三叶草警示标志的离远点 - 成本：不花钱。看见不认识的金属圆柱、铅罐、从设备上拆下来的部件就绕开，不捡、不拆、不放进口袋。 - 说人话：辐射没有气味、颜色和温度，多数放射源就是一截普通金属，所以「看着没事」不能当判断。普通人撞上的概率极低，每年每万枚放射源出事不到 1 起。可一旦撞上就无法挽回，1987 年巴西有人把废弃诊所的放疗机当废铁拆开，最后 4 人死亡。 - 收益：截至 2025 年，全国约有 17.8 万枚在用放射源和 35.5 万台（套）射线装置。放射源辐射事故的年发生率稳定在每万枚 1 起以下。分级是这样的。Ⅰ类、Ⅱ类放射源丢失、被盗、失控，就构成重大辐射事故。Ⅲ类为较大辐射事故。Ⅳ类、Ⅴ类丢失被盗，或者导致人员受到超过年剂量限值的照射，为一般辐射事故。官方案例：2020 年 6 月，宁夏钢铁集团炼铁厂在高炉管道改造项目上做 γ 射线探伤作业。一枚 Ⅱ 类铱-192 放射源使三名作业人员受到照射。陈某某左手急性放射性皮肤损伤 Ⅲ 度。刘某某左手拇指、食指 Ⅳ 度，中指、无名指、小指 Ⅲ 度。樊某某左手 Ⅰ-Ⅱ 度。三人受照剂量均严重超过国家标准规定的剂量限值，两家责任单位被吊销辐射安全许可证并罚款 7 万元。国际案例：1987 年巴西戈亚尼亚，废弃诊所的远距离治疗机被拆解，取出了里面 50.8 TBq 的铯-137 放射源，还弄破了装源的密封囊。约 112,000 人接受监测。其中 249 人受到体内或体外污染。这 249 人里，129 人为中度至重度污染，50 人需密切医学监护。最后 4 人死亡（全国 / 国际） - 证据等级：A - 来源：生态环境部 (2025). 2024 中国生态环境状况公报. ；国家核安全局 (2026). 2025 年我国核与辐射安全监管工作成效. ；生态环境部 (2021). 关于一起 γ 射线探伤作业违法违规造成辐射事故案件处理情况的通报. ；国务院 (2019). 放射性同位素与射线装置安全和防护条例（2019 年修订，第三十四、四十二、六十八条）. ；环境保护部 (2009). 关于建立放射性同位素与射线装置辐射事故分级处理和报告制度的通知（辐射事故分级标准）. ；International Atomic Energy Agency (1988). The Radiological Accident in Goiânia. IAEA, Vienna. ；王福如, 王进, 余宁乐, 等 (2019). 南京“5.7”放射源丢失事故受照者照后医学随访观察. 中华放射医学与防护杂志, 39(11), 859-863. ；中国环境报 (2014-05-15). 放射源丢失的48小时（徐小怗、邵艺、褚方樵、汤景茹）. （网页存档 ） - 备注：真遇到了：离远点，记住位置，别搬动，打 110。条例要求向生态环境主管部门、公安部门、卫生主管部门报告。距离和时间是唯一有效的防护，隔着口袋或者塑料袋没有任何用。X 光机、CT 这类靠通电产生射线的装置，断电之后不残留放射性。真正危险的是设备里那枚密封放射源。医院的放疗机、管道和锅炉上的 γ 探伤机、测井仪、料位计都含源。拆开外壳就是把源暴露出来。而它们的外观和普通金属件没有区别。所以别指望认出放射源，来路不明的设备部件一律不拆、不卖、不带回家。国内也出过有人不知情捡起放射源的事。2014 年 5 月，南京化工园区一家工厂里，探伤作业丢了一枚铱-192 放射源。一名仓库管理员巡检时把它捡起来，装进了工作服口袋。他后来被诊断为轻度急性放射病和右腿急性放射性皮肤损伤，住院治了一年，几年后仍要拄双拐走路。另有两名工人说见过它，其中一人在上班路上以为是项链，拿起来看过又扔了。丢源的是天津宏迪工程检测发展有限公司。此事没有找到官方事故通报。捡源者的伤情取自江苏省疾控中心医生发表的随访论文，捡起又扔掉那段只有《中国环境报》的记者报道。废品回收、拆解、五金和工地这几行的人，风险比一般人高得多，工地上见到画着三叶草标志的警戒区就绕行。核电站泄漏是另一类事故，普通人遇到的概率更低。受益人主要是你自己和同在现场的家人。 **Evidence:** A. If you ever encounter such a source, move away, note its location, do not touch it, and call 110. Reporting is mandatory to environmental, police, and health authorities. Distance and time are the only effective safeguards; plastic bags or pockets offer no protection. Devices such as X‑ray machines or CT scanners emit radiation only when powered; once turned off, they pose no residual risk. The real danger lies in the sealed radioactive source inside them. Radiotherapy machines, pipeline and boiler inspection devices, well‑logging tools, and level gauges all contain such sources, which look identical to ordinary metal parts. Therefore, never try to identify a source — simply avoid picking up, selling, or taking home any unidentified equipment parts. Workers in scrap recycling, dismantling, hardware, and construction face higher risks; they should steer clear of any area marked with the clover warning symbol. Nuclear plant leaks represent a different type of incident, with an even lower probability of affecting the general public. The primary beneficiaries of these precautions are you and anyone else present at the scene. **Source summary:** Radiation has no smell, color, or temperature. Most radioactive sources look like ordinary pieces of metal, so “it looks harmless” is not a reliable indicator. The chance of an ordinary person encountering one is extremely low — fewer than one incident occurs per 10,000 sources each year. Yet when such an encounter does happen, the consequences are irreversible. In 1987, four people died in Brazil after dismantling a radiotherapy machine from an abandoned clinic. **Low-ROI detour:** Move “Don’t pick up, disassemble, or sell unidentified metal parts; stay clear of areas marked with the clover symbol” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Radiation has no smell, color, or temperature. Most radioactive sources look like ordinary pieces of metal, so “it looks harmless” is not a reliable indicator. The chance of an ordinary person encountering one is extremely low — fewer than one incident occurs per 10,000 sources each year. Yet when such an encounter does happen, the consequences are irreversible. In 1987, four people died in Brazil after dismantling a radiotherapy machine from an abandoned clinic.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [生态环境部 (2025). 2024 中国生态环境状况公报.](https://www.mee.gov.cn/ywgz/sthjjcgl/hjzljcypj/202506/t20250605_1120773.shtml); [国家核安全局 (2026). 2025 年我国核与辐射安全监管工作成效.](https://nnsa.mee.gov.cn/tpxw/202601/t20260107_1140062.html); [生态环境部 (2021). 关于一起 γ 射线探伤作业违法违规造成辐射事故案件处理情况的通报.](https://www.mee.gov.cn/xxgk2018/xxgk/xxgk06/202101/t20210121_818216.html); [国务院 (2019). 放射性同位素与射线装置安全和防护条例（2019 年修订，第三十四、四十二、六十八条）.](https://www.mee.gov.cn/ywgz/fgbz/xzfg/201909/t20190918_734315.shtml); [环境保护部 (2009). 关于建立放射性同位素与射线装置辐射事故分级处理和报告制度的通知（辐射事故分级标准）.](https://www.mee.gov.cn/gkml/zj/wj/200910/t20091022_172414.htm); [International Atomic Energy Agency (1988). The Radiological Accident in Goiânia. IAEA, Vienna.](https://www-pub.iaea.org/MTCD/Publications/PDF/Pub815_web.pdf); [王福如, 王进, 余宁乐, 等 (2019). 南京“5.7”放射源丢失事故受照者照后医学随访观察. 中华放射医学与防护杂志, 39(11), 859-863.](https://doi.org/10.3760/cma.j.issn.0254-5098.2019.11.011); [中国环境报 (2014-05-15). 放射源丢失的48小时（徐小怗、邵艺、褚方樵、汤景茹）.](http://nnsa.mee.gov.cn/ztzl/haqshmhsh/hjbzl/202406/P020240624472937009953.pdf) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-037 — When gambling leads to borrowing money and persistent low mood, call 12356 first and then hand over your bank cards and payment passwords to family members. Original title: 赌到借钱还赌、心情一直低落时，先打 12356，再把银行卡和支付密码交给家人管 **Source text (English):** ### 37. When gambling leads to borrowing money and persistent low mood, call 12356 first and then hand over your bank cards and payment passwords to family members. - Cost: No cost involved. Simply make one phone call and give your bank cards, payment passwords, and gambling apps to a family member. The hardest part is admitting that you’ve lost control over your gambling behavior. - In plain terms: Individuals who have sought treatment for gambling problems are 15 times more likely to die by suicide and 1.8 times more likely to die overall compared to their peers. Depression serves as a key warning sign for potential suicide. Therefore, if you find yourself gambling despite owing money and feeling persistently down, call 12356 right away. - Benefit: A nationwide Swedish registry study examined 2,099 individuals diagnosed with gambling disorder between 2005 and 2016. Gambling disorder is defined as an inability to control gambling habits, which negatively impacts daily life. Compared to the general Swedish population aged 20–74, these individuals showed a 1.8-fold increase in overall mortality and a 15-fold increase in suicide mortality (these figures represent standardized mortality ratios). Over the follow-up period, 67 participants died, including 21 from suicide. Depression proved to be a reliable predictor of suicide risk. In a 2023 correction, researchers reported that the suicide risk was 12.1 times higher for men and 16.1 times higher for women. Starting May 1, 2025, China launched a nationwide mental health hotline at 12356, available at least 18 hours per day. - Evidence grade: B - Sources:Karlsson A, Håkansson A. (2018). Gambling disorder, increased mortality, suicidality, and associated comorbidity: A longitudinal nationwide register study. Journal of Behavioral Addictions, 7(4), 1091–1099. ; Karlsson A, Håkansson A. (2023). Corrigendum to: Gambling disorder, increased mortality, suicidality, and associated comorbidity. Journal of Behavioral Addictions, 12(1), 302. ; National Health Commission of China (NHC) (2024). "12356" (〔2024〕259 ). - Notes: This grade is assigned because only one study exists, and it includes only individuals who sought specialist care — a group with relatively severe conditions. Consequently, the 15-fold suicide risk increase cannot be generalized to all gamblers. Handing over financial control to family members is a widely practiced approach, though lacking direct research support; thus it receives a C grade. Legal boundaries regarding gambling are outlined in Section 9, Article 13 (prohibiting bookmaking and online gambling). Whether family members should repay gambling debts incurred by a spouse is discussed in Section 8, Article 44 (such debts do not qualify as joint marital obligations). For guidance on responding to suicidal thoughts, refer to Rule 32 of this section (inform a trusted person immediately). The primary beneficiaries are the gamblers themselves; however, family members who notice warning signs can also encourage them to follow these steps. **Original text (Chinese):** ### 37. 赌到借钱还赌、心情一直低落时，先打 12356，再把银行卡和支付密码交给家人管 - 成本：不花钱。打一个电话。把银行卡、支付密码和借贷 App 交给家人管。难在要先承认自己控制不住。 - 说人话：去医院看过赌博问题的人，自杀死亡是同龄人的 15 倍，总死亡是 1.8 倍。能预先看出谁会自杀的信号是抑郁。所以赌到借钱还赌、情绪一直低落，先打 12356。 - 收益：瑞典一项全国登记研究，找出 2005 到 2016 年在专科被诊断为赌博障碍的 2099 人。赌博障碍就是控制不住地赌、赌到影响生活。和同龄的瑞典人比，20 到 74 岁这些人的总死亡率是 1.8 倍，自杀死亡率是 15 倍（这两个数是标准化死亡比 SMR）。随访期间 67 人死亡，其中 21 人死于自杀。能预测自杀死亡的是抑郁。作者 2023 年发了更正：男性自杀是 12.1 倍，女性是 16.1 倍。中国从 2025 年 5 月 1 日起，全国拨 12356 能接通心理援助热线，每天开通不少于 18 小时（瑞典 / 全国） - 证据等级：B - 来源：Karlsson A, Håkansson A. (2018). Gambling disorder, increased mortality, suicidality, and associated comorbidity: A longitudinal nationwide register study. Journal of Behavioral Addictions, 7(4), 1091–1099. ；Karlsson A, Håkansson A. (2023). Corrigendum to: Gambling disorder, increased mortality, suicidality, and associated comorbidity. Journal of Behavioral Addictions, 12(1), 302. ；国家卫生健康委 (2024). 关于应用"12356"全国统一心理援助热线电话号码的通知（国卫医政函〔2024〕259 号）. - 备注：给 B 是因为只有一项研究，而且只算了去专科看过病的人。这些人病情偏重，所以 15 倍不能套到所有打牌的人身上。把钱交给家人管是经验做法，没有直接研究，单算是 C 级。赌博的法律红线见第 9 节第 13 条（不抽头、不玩网络赌博）。家里人欠了赌债该不该替他还，见第 8 节第 44 条（赌债不算夫妻共同债务）。自杀念头冒出来之后怎么办，见本节第 32 条（先告诉身边的一个人）。受益人主要是你自己，家人发现苗头时也可以拉着他照这条办。 **Evidence:** B. This grade is assigned because only one study exists, and it includes only individuals who sought specialist care — a group with relatively severe conditions. Consequently, the 15-fold suicide risk increase cannot be generalized to all gamblers. Handing over financial control to family members is a widely practiced approach, though lacking direct research support; thus it receives a C grade. Legal boundaries regarding gambling are outlined in Section 9, Article 13 (prohibiting bookmaking and online gambling). Whether family members should repay gambling debts incurred by a spouse is discussed in Section 8, Article 44 (such debts do not qualify as joint marital obligations). For guidance on responding to suicidal thoughts, refer to Rule 32 of this section (inform a trusted person immediately). The primary beneficiaries are the gamblers themselves; however, family members who notice warning signs can also encourage them to follow these steps. **Source summary:** Individuals who have sought treatment for gambling problems are 15 times more likely to die by suicide and 1.8 times more likely to die overall compared to their peers. Depression serves as a key warning sign for potential suicide. Therefore, if you find yourself gambling despite owing money and feeling persistently down, call 12356 right away. **Low-ROI detour:** Move “When gambling leads to borrowing money and persistent low mood, call 12356 first and then hand over your bank cards and payment passwords to family members.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Individuals who have sought treatment for gambling problems are 15 times more likely to die by suicide and 1.8 times more likely to die overall compared to their peers. Depression serves as a key warning sign for potential suicide. Therefore, if you find yourself gambling despite owing money and feeling persistently down, call 12356 right away.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-032; 08-044; 09-013 **Source links:** [Karlsson A, Håkansson A. (2018). Gambling disorder, increased mortality, suicidality, and associated comorbidity: A longitudinal nationwide register study. Journal of Behavioral Addictions, 7(4), 1091–1099.](https://doi.org/10.1556/2006.7.2018.112); [Karlsson A, Håkansson A. (2023). Corrigendum to: Gambling disorder, increased mortality, suicidality, and associated comorbidity. Journal of Behavioral Addictions, 12(1), 302.](https://doi.org/10.1556/2006.2023.10000); [国家卫生健康委 (2024). 关于应用"12356"全国统一心理援助热线电话号码的通知（国卫医政函〔2024〕259 号）.](https://www.gov.cn/zhengce/zhengceku/202412/content_6994470.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-038 — Men who have sex with men at high risk of HIV infection can significantly lower their infection risk by taking pre-exposure prophylaxis from designated HIV clinics on schedule. Original title: 有高危性行为的男男性行为者，去艾滋病定点医院问暴露前预防药，按时吃能少感染七成以上 **Source text (English):** ### 38. Men who have sex with men at high risk of HIV infection can significantly lower their infection risk by taking pre-exposure prophylaxis from designated HIV clinics on schedule. - Cost: This is a prescription medication, so in most places it must be paid for out of pocket. Prices range from several hundred to several thousand yuan. Before prescribing it, doctors must test for HIV, kidney function, and hepatitis B. Follow-up tests are required every three months. The main challenge is remembering to take the pills every day without fail. - In plain terms: People who aren’t yet infected can take an antiviral drug called pre-exposure prophylaxis to protect themselves. Those who take it consistently cut their risk of infection by more than 70%. On the other hand, people who take it intermittently see almost no benefit. Because it’s a prescription drug, a medical checkup is mandatory before obtaining it, and regular follow-ups are necessary thereafter. - Benefit: This medication is a fixed-dose combination of emtricitabine and tenofovir. In the iPrEx trial, 2,499 men who have sex with men and transgender women were assigned to either take this drug daily or receive a placebo. The group taking the medication saw a 44% reduction in infections (95% CI 15–63). Among participants whose blood tests confirmed they were taking the drug, the protective effect was even stronger. The UK’s PROUD trial involved 544 men who have sex with men; those who started treatment immediately had an 86% lower infection rate compared to those who delayed treatment for a year (90% CI 64–96). France’s IPERGAY trial evaluated on-demand dosing before and after sex; results showed an 86% drop in infections (95% CI 40–98). A meta-analysis compiled by WHO concluded that overall, the relative risk of infection dropped to 0.49 (0.33–0.73, roughly a 51% reduction). In trials where adherence exceeded 70%, the relative risk fell to 0.30 (0.21–0.45, about a 70% reduction); when adherence stayed below 40%, the relative risk was 0.95, essentially indicating no effect. In August 2020, China’s National Medical Products Administration approved this drug for pre-exposure prophylaxis use in adults and adolescents weighing at least 35 kg (both domestically and internationally). - Evidence grade: A - Sources:Grant RM, Lama JR, Anderson PL, et al. (2010). Preexposure chemoprophylaxis for HIV prevention in men who have sex with men. New England Journal of Medicine, 363(27), 2587–2599. ; McCormack S, Dunn DT, Desai M, et al. (2016). Pre-exposure prophylaxis to prevent the acquisition of HIV-1 infection (PROUD): effectiveness results from the pilot phase of a pragmatic open-label randomised trial. The Lancet, 387(10013), 53–60. ; Molina JM, Capitant C, Spire B, et al. (2015). On-demand preexposure prophylaxis in men at high risk for HIV-1 infection. New England Journal of Medicine, 373(23), 2237–2246. ; Fonner VA, Dalglish SL, Kennedy CE, et al. (2016). Effectiveness and safety of oral HIV preexposure prophylaxis for all populations. AIDS, 30(12), 1973–1983. ; Xu JJ, Huang XJ, Liu XC, et al. (2020). Consensus statement on human immunodeficiency virus pre-exposure prophylaxis in China. Chinese Medical Journal, 133(23), 2840–2846. (《 HIV 》); World Health Organization (2019). What's the 2+1+1? Event-driven oral pre-exposure prophylaxis to prevent HIV for men who have sex with men (WHO/CDS/HIV/19.8). ; State Council of China (2024). (2024—2030 ). - Notes: The participants in these trials were primarily men who have sex with men; therefore, they are the group most encouraged to seek this treatment. Others at high risk of infection can also consult doctors to determine suitability. Prior to prescribing, it is essential to confirm that patients are not already infected; taking the medication while infected can foster viral resistance. Self-test results cannot be used as a basis for prescription. For individuals with hepatitis B, discontinuing treatment may trigger a flare-up, so testing is mandatory beforehand. WHO currently recommends on-demand dosing only for men who have sex with men engaging in sex fewer than twice a week; the regimen involves taking two tablets 2–24 hours prior to sex, followed by one tablet 24 and 48 hours afterward. Women and hepatitis B carriers must adhere to daily dosing. Trials involving on-demand dosing reported more gastrointestinal and kidney-related side effects than placebo groups; hence, regular medical checkups are indispensable. Since 2019, China has been piloting this program among men who have sex with men; official plans for 2024 emphasize “standardized implementation.” No nationwide free distribution program has been confirmed. Prospective patients should call local disease control centers to identify designated HIV clinics or STD/AIDS outpatient departments offering this treatment. Importantly, this medication does not protect against sexually transmitted infections such as syphilis or gonorrhea; condoms must still be used consistently, as noted in Section 30 of this chapter. In cases where exposure has already occurred, emergency post-exposure prophylaxis is available per Section 13, Item 38 (within 72 hours). Ultimately, this treatment safeguards both the individual and their sexual partners. **Original text (Chinese):** ### 38. 有高危性行为的男男性行为者，去艾滋病定点医院问暴露前预防药，按时吃能少感染七成以上 - 成本：这是处方药，多数地方自费，价格从几百到几千元不等。开药前要查 HIV、肾功能和乙肝。之后每 3 个月复查一次。难的是天天按时吃。 - 说人话：还没感染的人提前吃一种抗病毒药，叫暴露前预防。按时吃的人，感染风险能少七成以上。吃吃停停的人，基本没效果。它是处方药，要先在医院查过身体再开，之后定期复查。 - 收益：这种药是恩曲他滨加替诺福韦的复方片。iPrEx 试验让 2499 名男男性行为者和跨性别女性每天吃药或者吃安慰剂。吃药组感染少了 44%（95% CI 15–63）。血里测得到药的人，保护效果强得多。英国的 PROUD 试验有 544 名男男性行为者。立刻吃药的一组比推迟一年的一组感染少 86%（90% CI 64–96，90% 可信范围）。法国的 IPERGAY 试验在性行为前后按需吃药，感染少 86%（95% CI 40–98）。世界卫生组织用的一篇荟萃分析把各项试验合起来。总体 RR 0.49（0.33–0.73，低约 51%）。吃药率超过七成的试验，RR 0.30（0.21–0.45，低约 70%）。吃药率不到四成的，RR 0.95，基本无效。国家药监局 2020 年 8 月批准这个药用于暴露前预防。成人和体重至少 35 公斤的青少年可以用（多国 / 中国） - 证据等级：A - 来源：Grant RM, Lama JR, Anderson PL, et al. (2010). Preexposure chemoprophylaxis for HIV prevention in men who have sex with men. New England Journal of Medicine, 363(27), 2587–2599. ；McCormack S, Dunn DT, Desai M, et al. (2016). Pre-exposure prophylaxis to prevent the acquisition of HIV-1 infection (PROUD): effectiveness results from the pilot phase of a pragmatic open-label randomised trial. The Lancet, 387(10013), 53–60. ；Molina JM, Capitant C, Spire B, et al. (2015). On-demand preexposure prophylaxis in men at high risk for HIV-1 infection. New England Journal of Medicine, 373(23), 2237–2246. ；Fonner VA, Dalglish SL, Kennedy CE, et al. (2016). Effectiveness and safety of oral HIV preexposure prophylaxis for all populations. AIDS, 30(12), 1973–1983. ；Xu JJ, Huang XJ, Liu XC, et al. (2020). Consensus statement on human immunodeficiency virus pre-exposure prophylaxis in China. Chinese Medical Journal, 133(23), 2840–2846. （中文版《中国 HIV 暴露前预防用药专家共识》）；World Health Organization (2019). What's the 2+1+1? Event-driven oral pre-exposure prophylaxis to prevent HIV for men who have sex with men (WHO/CDS/HIV/19.8). ；国务院办公厅 (2024). 中国遏制与防治艾滋病规划（2024—2030 年）. - 备注：试验里的人主要是男男性行为者，所以最该去问的是这群人。其他有高危性行为的人，也可以去问医生合不合适。开药前必须先确认没感染，已经感染的人吃它会让病毒耐药，自测试纸的结果不能当依据。有乙肝的人停药可能让肝炎发作，所以开药前要查。世界卫生组织只对男男性行为者推荐按需吃，适合平均每周少于 2 次的人。吃法是性行为前 2 到 24 小时吃 2 片，之后 24 小时、48 小时各吃 1 片。女性和有乙肝的人只能每天吃。按需吃的试验里，吃药组胃肠道和肾脏的不良反应比安慰剂组多，所以复查不能省。国内 2019 年起在男男性行为人群里试点，2024 年的规划写的是「规范实施」。全国免费的政策没有查到。去当地艾滋病定点医院的感染科或性病艾滋病门诊开，先打当地疾控电话问哪家能开。它不防梅毒、淋病这些性病，安全套照样要用，见本节第 30 条（性行为全程用安全套）。已经发生了高危行为，补救见第 13 节第 38 条（72 小时内拿阻断药）。受益人主要是你自己，也护住你的伴侣。 **Evidence:** A. The participants in these trials were primarily men who have sex with men; therefore, they are the group most encouraged to seek this treatment. Others at high risk of infection can also consult doctors to determine suitability. Prior to prescribing, it is essential to confirm that patients are not already infected; taking the medication while infected can foster viral resistance. Self-test results cannot be used as a basis for prescription. For individuals with hepatitis B, discontinuing treatment may trigger a flare-up, so testing is mandatory beforehand. WHO currently recommends on-demand dosing only for men who have sex with men engaging in sex fewer than twice a week; the regimen involves taking two tablets 2–24 hours prior to sex, followed by one tablet 24 and 48 hours afterward. Women and hepatitis B carriers must adhere to daily dosing. Trials involving on-demand dosing reported more gastrointestinal and kidney-related side effects than placebo groups; hence, regular medical checkups are indispensable. Since 2019, China has been piloting this program among men who have sex with men; official plans for 2024 emphasize “standardized implementation.” No nationwide free distribution program has been confirmed. Prospective patients should call local disease control centers to identify designated HIV clinics or STD/AIDS outpatient departments offering this treatment. Importantly, this medication does not protect against sexually transmitted infections such as syphilis or gonorrhea; condoms must still be used consistently, as noted in Section 30 of this chapter. In cases where exposure has already occurred, emergency post-exposure prophylaxis is available per Section 13, Item 38 (within 72 hours). Ultimately, this treatment safeguards both the individual and their sexual partners. **Source summary:** People who aren’t yet infected can take an antiviral drug called pre-exposure prophylaxis to protect themselves. Those who take it consistently cut their risk of infection by more than 70%. On the other hand, people who take it intermittently see almost no benefit. Because it’s a prescription drug, a medical checkup is mandatory before obtaining it, and regular follow-ups are necessary thereafter. **Low-ROI detour:** Move “Men who have sex with men at high risk of HIV infection can significantly lower their infection risk by taking pre-exposure prophylaxis from designated HIV clinics on schedule.” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “People who aren’t yet infected can take an antiviral drug called pre-exposure prophylaxis to protect themselves. Those who take it consistently cut their risk of infection by more than 70%. On the other hand, people who take it intermittently see almost no benefit. Because it’s a prescription drug, a medical checkup is mandatory before obtaining it, and regular follow-ups are necessary thereafter.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-030; 13-038 **Source links:** [Grant RM, Lama JR, Anderson PL, et al. (2010). Preexposure chemoprophylaxis for HIV prevention in men who have sex with men. New England Journal of Medicine, 363(27), 2587–2599.](https://doi.org/10.1056/NEJMoa1011205); [McCormack S, Dunn DT, Desai M, et al. (2016). Pre-exposure prophylaxis to prevent the acquisition of HIV-1 infection (PROUD): effectiveness results from the pilot phase of a pragmatic open-label randomised trial. The Lancet, 387(10013), 53–60.](https://doi.org/10.1016/S0140-6736(15)00056-2); [Molina JM, Capitant C, Spire B, et al. (2015). On-demand preexposure prophylaxis in men at high risk for HIV-1 infection. New England Journal of Medicine, 373(23), 2237–2246.](https://doi.org/10.1056/NEJMoa1506273); [Fonner VA, Dalglish SL, Kennedy CE, et al. (2016). Effectiveness and safety of oral HIV preexposure prophylaxis for all populations. AIDS, 30(12), 1973–1983.](https://doi.org/10.1097/QAD.0000000000001145); [Xu JJ, Huang XJ, Liu XC, et al. (2020). Consensus statement on human immunodeficiency virus pre-exposure prophylaxis in China. Chinese Medical Journal, 133(23), 2840–2846.](https://doi.org/10.1097/CM9.0000000000001181); [World Health Organization (2019). What's the 2+1+1? Event-driven oral pre-exposure prophylaxis to prevent HIV for men who have sex with men (WHO/CDS/HIV/19.8).](https://www.who.int/publications/i/item/what-s-the-2-1-1-event-driven-oral-pre-exposure-prophylaxis-to-prevent-hiv-for-men-who-have-sex-with-men); [国务院办公厅 (2024). 中国遏制与防治艾滋病规划（2024—2030 年）.](https://www.gov.cn/zhengce/zhengceku/202412/content_6992033.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-039 — Women aged 65 and older should have a dual-energy X-ray absorptiometry (DXA) bone density test; postmenopausal women with osteoporosis risk factors need not wait until 65 Original title: 65 岁以上的女性去做一次双能 X 线骨密度检查，绝经后有骨质疏松危险因素的不用等到 65 岁 **Source text (English):** ### 39. Women aged 65 and older should have a dual-energy X-ray absorptiometry (DXA) bone density test; postmenopausal women with osteoporosis risk factors need not wait until 65 - Cost: A hospital DXA scan of the lumbar spine and hip takes a few minutes lying down. Out-of-pocket cost is usually 100–200 yuan, varying by region. Heel ultrasound at a checkup can screen but cannot diagnose. - In plain terms: Women aged 65 and older, and postmenopausal women with osteoporosis risk factors, should have bone density measured once. When screening starts with fracture-risk assessment and treats those at high risk, hip fractures fall by about 17%. That works out to about 5 fewer hip fractures per 1,000 people screened. Overall mortality did not change. - Benefit: The U.S. Preventive Services Task Force 2025 recommendation is osteoporosis screening for women aged 65 and older (Grade B). Postmenopausal women under 65 at high fracture risk by assessment should also be screened (Grade B). Evidence for men is insufficient; no recommendation. The evidence review for that guidance pooled 3 randomized trials with 42,009 older European women. Screening meant assessing fracture risk first, measuring bone density in those at high risk, and treating those found high risk. Hip fractures in the screening group were about 17% lower (RR 0.83, 95% CI 0.73 to 0.93). In absolute terms, screening avoided 5 hip fractures per 1,000 people. In the UK SCOOP trial of 12,483 women aged 70 to 85, hip fractures in the screening group were about 28% lower (HR 0.72, 95% CI 0.59 to 0.89); mortality did not differ. The Chinese Medical Association 2017 guideline recommends DXA for women aged 65 and older and men aged 70 and older, and earlier when osteoporosis risk factors are present. In a 2017–2018 national survey, osteoporosis prevalence among adults over 40 was 20.6% in women and 5.0% in men (China). - Evidence grade: A - Sources:US Preventive Services Task Force, Nicholson WK, Silverstein M, et al. (2025). Screening for Osteoporosis to Prevent Fractures: US Preventive Services Task Force Recommendation Statement. JAMA. ; Kahwati LC, Kistler CE, Booth G, et al. (2025). Screening for Osteoporosis to Prevent Fractures: A Systematic Evidence Review for the US Preventive Services Task Force. JAMA. ; Shepstone L, Lenaghan E, Cooper C, et al. (2018). Screening in the community to reduce fractures in older women (SCOOP): a randomised controlled trial. The Lancet. ; Chinese Society of Osteoporosis and Bone Mineral Research (2017). Guidelines for the Diagnosis and Management of Primary Osteoporosis (2017). Chinese Journal of Osteoporosis and Bone Mineral Research, 10(5), 413-443 (Table 5: Clinical Indications for Bone Mineral Density Measurement). ; Wang L, Yu W, Yin X, et al. (2021). Prevalence of Osteoporosis and Fracture in China: The China Osteoporosis Prevalence Study. JAMA Network Open. - Notes: Controversy: SCOOP's prespecified primary outcome was all osteoporotic fractures; the screening group did not show a clear reduction (HR 0.94, 95% CI 0.85 to 1.03)—only hip fractures fell. All three trials used "assess risk, then measure bone density"; none compared bone density testing alone. The evidence review also estimated 11.8% to 24.1% overdiagnosis—people who would never have fractured from this cause in their lifetime. For men, the U.S. says evidence is insufficient; China's guideline sets age 70—follow your doctor. This item is about whether bone can survive a fall; avoiding falls themselves is item 13 (balance and leg strength)—do both. After osteoporosis is found, see item 40 (treat with medication). Primary beneficiaries are you and your parents. **Original text (Chinese):** ### 39. 65 岁以上的女性去做一次双能 X 线骨密度检查，绝经后有骨质疏松危险因素的不用等到 65 岁 - 成本：去医院做一次双能 X 线骨密度检查（简称 DXA），查腰椎和髋部，躺着几分钟就做完。自费一般一两百元，各地价格不同。体检里踩一脚的跟骨超声只能初筛，不能确诊。 - 说人话：65 岁以上的女性，以及绝经后有骨质疏松危险因素的女性，该去查一次骨密度。先查风险、再给高风险的人用药，髋部骨折能少约 17%。折算下来，每 1000 个去查的人里，约少 5 人髋部骨折。总死亡率没有看出变化。 - 收益：美国预防服务工作组 2025 年发的推荐是：65 岁及以上的女性做骨质疏松筛查（B 级推荐）。绝经后、不到 65 岁、但按风险评估骨折风险高的女性，也推荐筛查（B 级）。男性证据不足，没有表态。给这份推荐做的证据综述合并了 3 项随机试验、42009 名欧洲老年女性。筛查的做法是先评估骨折风险，风险高的再查骨密度，查出高风险就用药。筛查组髋部骨折低约 17%。原值 RR 0.83，可信范围 95% CI 0.73 到 0.93。折成绝对数，每 1000 人筛查少 5 例髋部骨折。其中英国 SCOOP 试验找了 12483 名 70 到 85 岁的女性，筛查组髋部骨折低约 28%（HR 0.72，95% CI 0.59 到 0.89），死亡率没有看出差别。中华医学会 2017 年版诊疗指南建议：女性 65 岁以上、男性 70 岁以上做骨密度检查。不到这个年龄、但有一个或多个骨质疏松危险因素的，也建议查。2017 到 2018 年的全国调查里，40 岁以上女性骨质疏松的患病率是 20.6%，男性是 5.0%（中国） - 证据等级：A - 来源：US Preventive Services Task Force, Nicholson WK, Silverstein M, et al. (2025). Screening for Osteoporosis to Prevent Fractures: US Preventive Services Task Force Recommendation Statement. JAMA. ; Kahwati LC, Kistler CE, Booth G, et al. (2025). Screening for Osteoporosis to Prevent Fractures: A Systematic Evidence Review for the US Preventive Services Task Force. JAMA. ; Shepstone L, Lenaghan E, Cooper C, et al. (2018). Screening in the community to reduce fractures in older women (SCOOP): a randomised controlled trial. The Lancet. ; 中华医学会骨质疏松和骨矿盐疾病分会 (2017). 原发性骨质疏松症诊疗指南(2017). 中华骨质疏松和骨矿盐疾病杂志, 10(5), 413-443（表 5 骨密度测量的临床指征）. ; Wang L, Yu W, Yin X, et al. (2021). Prevalence of Osteoporosis and Fracture in China: The China Osteoporosis Prevalence Study. JAMA Network Open. - 备注：争议：SCOOP 事先定的主要结果是所有骨质疏松性骨折，筛查组并没有明显减少（HR 0.94，95% CI 0.85 到 1.03），少的只是髋部骨折。三项试验都是「先评估风险、再查骨密度」，没有一项单独比较只查骨密度。证据综述还估计，查出来的人里有 11.8% 到 24.1% 属于过度诊断，也就是这辈子本来不会因此骨折的人。男性要不要查，美国说证据不足，中国指南定在 70 岁以上，按医生的建议走。这条管的是骨头经不经得起摔，少摔一跤靠第 13 条（平衡和腿部力量），两条一起做。查出骨质疏松之后怎么办，见第 40 条（查出骨质疏松就用药）。受益人主要是你自己，也包括你的父母。 **Evidence:** A. Controversy: SCOOP's prespecified primary outcome was all osteoporotic fractures; the screening group did not show a clear reduction (HR 0.94, 95% CI 0.85 to 1.03)—only hip fractures fell. All three trials used "assess risk, then measure bone density"; none compared bone density testing alone. The evidence review also estimated 11.8% to 24.1% overdiagnosis—people who would never have fractured from this cause in their lifetime. For men, the U.S. says evidence is insufficient; China's guideline sets age 70—follow your doctor. This item is about whether bone can survive a fall; avoiding falls themselves is item 13 (balance and leg strength)—do both. After osteoporosis is found, see item 40 (treat with medication). Primary beneficiaries are you and your parents. **Source summary:** Women aged 65 and older, and postmenopausal women with osteoporosis risk factors, should have bone density measured once. When screening starts with fracture-risk assessment and treats those at high risk, hip fractures fall by about 17%. That works out to about 5 fewer hip fractures per 1,000 people screened. Overall mortality did not change. **Low-ROI detour:** Move “Women aged 65 and older should have a dual-energy X-ray absorptiometry (DXA) bone density test; postmenopausal women with osteoporosis risk factors need not wait until 65” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Women aged 65 and older, and postmenopausal women with osteoporosis risk factors, should have bone density measured once. When screening starts with fracture-risk assessment and treats those at high risk, hip fractures fall by about 17%. That works out to about 5 fewer hip fractures per 1,000 people screened. Overall mortality did not change.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-040 **Source links:** [US Preventive Services Task Force, Nicholson WK, Silverstein M, et al. (2025). Screening for Osteoporosis to Prevent Fractures: US Preventive Services Task Force Recommendation Statement. JAMA.](https://doi.org/10.1001/jama.2024.27154); [Kahwati LC, Kistler CE, Booth G, et al. (2025). Screening for Osteoporosis to Prevent Fractures: A Systematic Evidence Review for the US Preventive Services Task Force. JAMA.](https://doi.org/10.1001/jama.2024.21653); [Shepstone L, Lenaghan E, Cooper C, et al. (2018). Screening in the community to reduce fractures in older women (SCOOP): a randomised controlled trial. The Lancet.](https://doi.org/10.1016/S0140-6736(17)32640-5); [中华医学会骨质疏松和骨矿盐疾病分会 (2017). 原发性骨质疏松症诊疗指南(2017). 中华骨质疏松和骨矿盐疾病杂志, 10(5), 413-443（表 5 骨密度测量的临床指征）.](https://html.rhhz.net/GUSS/html/cc825127-29a3-47c1-9a95-7a212fdcce55.htm); [Wang L, Yu W, Yin X, et al. (2021). Prevalence of Osteoporosis and Fracture in China: The China Osteoporosis Prevalence Study. JAMA Network Open.](https://doi.org/10.1001/jamanetworkopen.2021.21106) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-040 — If you are diagnosed with osteoporosis, or have fractured from a minor fall, ask a doctor for osteoporosis medication and keep taking it—do not treat calcium supplements as a substitute Original title: 查出骨质疏松，或者轻轻一摔就骨折过，就请医生开抗骨质疏松药并坚持用，别拿补钙代替 **Source text (English):** ### 40. If you are diagnosed with osteoporosis, or have fractured from a minor fall, ask a doctor for osteoporosis medication and keep taking it—do not treat calcium supplements as a substitute - Cost: Prescription required; use continues for years. Common options include once-weekly oral drugs and once-yearly infusions. Bone density should be rechecked yearly at first, then every 1 to 2 years once stable. The hard part is continuing when you feel fine. - In plain terms: If osteoporosis is confirmed, or you have already fractured from a light fall, following a doctor's drug plan cuts hip fractures by about half and symptomatic spine fractures by a bit more than half. In older people who start yearly infusion within 90 days after hip-fracture surgery, new fractures over two years fall by about 35%. Calcium alone cannot replace these drugs. - Benefit: Fragility fracture means a fracture from minor trauma or everyday activity. The Chinese Medical Association 2017 guideline lists three groups for treatment: prior fragility fracture of spine or hip; bone density T-score −2.5 or lower regardless of prior fracture; or low bone mass plus fragility fracture of wrist, upper arm, or pelvis, or high calculated fracture risk. The guideline states: "There is currently insufficient evidence that calcium supplementation alone can replace other anti-osteoporosis drug therapy." Cochrane's 2025 update on alendronate in postmenopausal women with osteoporosis or prior fracture found hip fractures about 51% lower in the treated group (RR 0.49, 95% CI 0.25 to 0.96) and symptomatic vertebral fractures about 55% lower (RR 0.45, 95% CI 0.28 to 0.73). The HORIZON trial enrolled 2,127 people mean age 74.5 after hip-fracture surgery; yearly zoledronic acid starting within 90 days post-op, median follow-up 1.9 years. New fractures fell from 13.9% to 8.6% (about 35% relative reduction). Death fell from 13.3% to 9.6% (about 28% relative reduction). The guideline notes about 20% of people die from complications within one year after hip fracture. In the 2017–2018 national survey, only 1.4% of women and 0.3% of men with diagnosed osteoporosis or prior fracture were on medication (China). - Evidence grade: A - Sources:Chinese Society of Osteoporosis and Bone Mineral Research (2017). Guidelines for the Diagnosis and Management of Primary Osteoporosis (2017). Chinese Journal of Osteoporosis and Bone Mineral Research, 10(5), 413-443 (Table 10: Indications for Anti-Osteoporosis Drug Therapy; Calcium Supplementation; Efficacy Monitoring). ; Wells GA, Hsieh SC, Peterson J, et al. (2025). Alendronate for the primary and secondary prevention of osteoporotic fractures in postmenopausal women. Cochrane Database of Systematic Reviews. ; Lyles KW, Colón-Emeric CS, Magaziner JS, et al. (2007). Zoledronic acid and clinical fractures and mortality after hip fracture. New England Journal of Medicine. ; Cummings SR, Lui LY, Eastell R, Allen IE (2019). Association Between Drug Treatments for Patients With Osteoporosis and Overall Mortality Rates: A Meta-analysis. JAMA Internal Medicine. ; Kahwati LC, Kistler CE, Booth G, et al. (2025). Screening for Osteoporosis to Prevent Fractures: A Systematic Evidence Review for the US Preventive Services Task Force. JAMA. ; Wang L, Yu W, Yin X, et al. (2021). Prevalence of Osteoporosis and Fracture in China: The China Osteoporosis Prevalence Study. JAMA Network Open. - Notes: Controversy: A meta-analysis of 38 trials did not show these drugs lowering overall mortality (RR 0.98, 95% CI 0.91 to 1.05). Zoledronic acid alone was also not significant (RR 0.88, 95% CI 0.68 to 1.13). The authors concluded these drugs should be used to prevent fractures, not to cut death rates. Cochrane rated those fracture estimates low to moderate certainty. In women without prior fracture and lower risk, alendronate did not clearly reduce hip fractures (RR 0.76, 95% CI 0.43 to 1.32). Rare harms such as jaw osteonecrosis and atypical femur fracture may not show up in trials of a few years—keep follow-up visits and do not change dose on your own. Injection versus pills depends on the doctor. How to find osteoporosis is item 39 (bone density testing). Primary beneficiaries are you and your parents. **Original text (Chinese):** ### 40. 查出骨质疏松，或者轻轻一摔就骨折过，就请医生开抗骨质疏松药并坚持用，别拿补钙代替 - 成本：要开处方，连着用几年。常用的有每周吃一次的口服药，也有每年输一次液的针剂。刚开始用药要每年复查骨密度，稳定后每 1 到 2 年查一次。难的是没感觉也要坚持用。 - 说人话：已经确诊骨质疏松、或者轻轻一摔就骨折过的人，按医生的方案用药，髋部骨折能少约一半，脊柱骨折也少一半多。髋部骨折做完手术就开始每年输一次药的老人，两年里再骨折的少约三成五。单靠补钙代替不了这些药。 - 收益：脆性骨折，是受到轻微外伤或日常活动中就发生的骨折。中华医学会 2017 年版指南认定的用药对象有三类。一是脊柱或髋部发生过脆性骨折的人。二是骨密度 T 值在 -2.5 及以下的人，不管有没有骨折过。三是骨量偏低、又在手腕、上臂或骨盆有过脆性骨折，或者算出来骨折风险高的人。指南还写明「目前尚无充分证据表明单纯补钙可以替代其他抗骨质疏松药物治疗」。Cochrane 2025 年更新了阿仑膦酸钠的综述。在已有骨质疏松或骨折的绝经后女性里，用药组髋部骨折低约 51%。原值 RR 0.49，可信范围 95% CI 0.25 到 0.96。有症状的脊柱骨折低约 55%（RR 0.45，95% CI 0.28 到 0.73）。HORIZON 试验找了 2127 名髋部骨折做过手术的人，平均 74.5 岁。手术后 90 天内开始每年输一次唑来膦酸，跟踪的中位数是 1.9 年。新的骨折从 13.9% 降到 8.6%，少了约 35%。死亡从 13.3% 降到 9.6%，少了约 28%。指南写到，髋部骨折后一年内约 20% 的人死于各种并发症。2017 到 2018 年的全国调查里，确诊骨质疏松或骨折过的女性只有 1.4% 在用药，男性只有 0.3%（中国） - 证据等级：A - 来源：中华医学会骨质疏松和骨矿盐疾病分会 (2017). 原发性骨质疏松症诊疗指南(2017). 中华骨质疏松和骨矿盐疾病杂志, 10(5), 413-443（表 10 抗骨质疏松症药物治疗适应证；钙剂一节；疗效监测一节）. ; Wells GA, Hsieh SC, Peterson J, et al. (2025). Alendronate for the primary and secondary prevention of osteoporotic fractures in postmenopausal women. Cochrane Database of Systematic Reviews. ; Lyles KW, Colón-Emeric CS, Magaziner JS, et al. (2007). Zoledronic acid and clinical fractures and mortality after hip fracture. New England Journal of Medicine. ; Cummings SR, Lui LY, Eastell R, Allen IE (2019). Association Between Drug Treatments for Patients With Osteoporosis and Overall Mortality Rates: A Meta-analysis. JAMA Internal Medicine. ; Kahwati LC, Kistler CE, Booth G, et al. (2025). Screening for Osteoporosis to Prevent Fractures: A Systematic Evidence Review for the US Preventive Services Task Force. JAMA. ; Wang L, Yu W, Yin X, et al. (2021). Prevalence of Osteoporosis and Fracture in China: The China Osteoporosis Prevalence Study. JAMA Network Open. - 备注：争议：一篇合并了 38 项试验的荟萃分析没有看出这类药能降低总死亡率（RR 0.98，95% CI 0.91 到 1.05）。单看唑来膦酸也不显著（RR 0.88，95% CI 0.68 到 1.13）。作者的结论是，这类药只该为了少骨折而用。Cochrane 那几个数字的可信度也被评为低到中等。还没骨折、骨折风险较低的女性，阿仑膦酸钠对髋部骨折没看出明显作用（RR 0.76，95% CI 0.43 到 1.32）。下颌骨坏死、不典型股骨骨折这类少见的副作用，几年的试验看不全，所以要按时复查、不自己加药停药。有的人适合打针，有的人适合吃药，选哪种由医生定。怎么查出骨质疏松，见第 39 条（骨密度检查）。绝经激素治疗也能减少骨折，但一般只在不适合用别的药时才考虑。为了潮热盗汗用激素，见第 2 节第 43 条（绝经前后潮热去评估激素治疗）。受益人主要是你自己，也包括你的父母。 **Evidence:** A. Controversy: A meta-analysis of 38 trials did not show these drugs lowering overall mortality (RR 0.98, 95% CI 0.91 to 1.05). Zoledronic acid alone was also not significant (RR 0.88, 95% CI 0.68 to 1.13). The authors concluded these drugs should be used to prevent fractures, not to cut death rates. Cochrane rated those fracture estimates low to moderate certainty. In women without prior fracture and lower risk, alendronate did not clearly reduce hip fractures (RR 0.76, 95% CI 0.43 to 1.32). Rare harms such as jaw osteonecrosis and atypical femur fracture may not show up in trials of a few years—keep follow-up visits and do not change dose on your own. Injection versus pills depends on the doctor. How to find osteoporosis is item 39 (bone density testing). Primary beneficiaries are you and your parents. **Source summary:** If osteoporosis is confirmed, or you have already fractured from a light fall, following a doctor's drug plan cuts hip fractures by about half and symptomatic spine fractures by a bit more than half. In older people who start yearly infusion within 90 days after hip-fracture surgery, new fractures over two years fall by about 35%. Calcium alone cannot replace these drugs. **Low-ROI detour:** Move “If you are diagnosed with osteoporosis, or have fractured from a minor fall, ask a doctor for osteoporosis medication and keep taking it—do not treat calcium supplements as a substitute” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If osteoporosis is confirmed, or you have already fractured from a light fall, following a doctor's drug plan cuts hip fractures by about half and symptomatic spine fractures by a bit more than half. In older people who start yearly infusion within 90 days after hip-fracture surgery, new fractures over two years fall by about 35%. Calcium alone cannot replace these drugs.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-039; 02-043 **Source links:** 中华医学会骨质疏松和骨矿盐疾病分会 (2017). 原发性骨质疏松症诊疗指南(2017). 中华骨质疏松和骨矿盐疾病杂志, 10(5), 413-443（表 10 抗骨质疏松症药物治疗适应证; 钙剂一节; [疗效监测一节）.](https://html.rhhz.net/GUSS/html/cc825127-29a3-47c1-9a95-7a212fdcce55.htm); [Wells GA, Hsieh SC, Peterson J, et al. (2025). Alendronate for the primary and secondary prevention of osteoporotic fractures in postmenopausal women. Cochrane Database of Systematic Reviews.](https://doi.org/10.1002/14651858.CD001155.pub3); [Lyles KW, Colón-Emeric CS, Magaziner JS, et al. (2007). Zoledronic acid and clinical fractures and mortality after hip fracture. New England Journal of Medicine.](https://doi.org/10.1056/NEJMoa074941); [Cummings SR, Lui LY, Eastell R, Allen IE (2019). Association Between Drug Treatments for Patients With Osteoporosis and Overall Mortality Rates: A Meta-analysis. JAMA Internal Medicine.](https://doi.org/10.1001/jamainternmed.2019.2779); [Kahwati LC, Kistler CE, Booth G, et al. (2025). Screening for Osteoporosis to Prevent Fractures: A Systematic Evidence Review for the US Preventive Services Task Force. JAMA.](https://doi.org/10.1001/jama.2024.21653); [Wang L, Yu W, Yin X, et al. (2021). Prevalence of Osteoporosis and Fracture in China: The China Osteoporosis Prevalence Study. JAMA Network Open.](https://doi.org/10.1001/jamanetworkopen.2021.21106) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-041 — Measure natural ice before stepping onto it; avoid river ice and fishing holes Original title: 上野外冰面前先打孔量厚度，不到 15 厘米别上，河上的冰和冰钓洞边别去 **Source text (English):** ### 41. Measure natural ice before stepping onto it; avoid river ice and fishing holes - Cost: A supervised rink costs little extra. Natural ice requires measuring equipment, rescue picks, and repeated checks. - In plain terms: Official guidance sets minimum thickness thresholds, but ice can vary sharply across a small area. White ice is weaker than clear new ice, and river currents and fishing holes add hazards. - Applicability and limits: Thickness thresholds are not guarantees of safety. The original source includes cold-water rescue guidance and directs bystanders to the emergency chapter. - Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below. **Original text (Chinese):** ### 41. 上野外冰面前先打孔量厚度，不到 15 厘米别上，河上的冰和冰钓洞边别去 - 成本：最省事的是去有人管的正规冰场，不用多花钱。非要上野外的冰，就带冰钻或冰镩打孔量厚度。再买一对救生冰锥，就是两根带握柄的尖钉，挂在胸前。这些加起来几十到一两百元。每走一段量一次，要多花些时间。 - 说人话：国内官方的说法是，冰厚到 15 厘米，成年人才能上去滑冰。美国和加拿大的底线是 10 厘米，而且只算新结的透明冰。发白的冰结实程度只有一半，厚度要翻倍。同一片冰，这里一尺厚，几步外可能只有一两寸，所以要边走边量。 - 收益：中国气象局的科普说，冰层厚度达到 15 厘米，成年人可以上去滑冰。露天冰场的冰层也要达到 15 厘米才能开放。北京市水务局说，正规天然冰场要冰厚 15 厘米，之后一周气温保持在 -8℃ 到 1℃、没有大风，才能开放。野冰上常有钓鱼的人凿的冰洞，凿开后很难再冻结实。美国明尼苏达州自然资源部的指南只针对新结的透明冰：不到 4 英寸（约 10 厘米）别上，4 英寸可以步行和冰钓。积雪化了又冻上的白冰，结实程度只有透明冰的一半左右，厚度要按两倍算。同一片水面，冰可能这里一英尺厚，几英尺外只有一两英寸。流水上的冰通常危险，溪流、桥和涵洞附近尤其如此。岸边的冰也可能比远处薄。美国国家气象局给的步行、冰钓、滑冰门槛也是 4 英寸。加拿大职业健康与安全中心转述加拿大红十字会的建议：几个人一起滑冰、步行要 15 厘米，人多的滑冰聚会要 20 厘米。这些都是安全指南，没有研究算过照着做能少死多少人（全国 / 美国、加拿大） - 证据等级：C - 来源：中国气象局 (2019). 想要冰上健步走，多厚的冰才安全？ ；北京市水务局 (2024). 北京正规河湖冰场还未达开放标准，别冒险滑「野冰」. ；Minnesota Department of Natural Resources. General ice thickness guidelines. ；Minnesota Department of Natural Resources. Ice safety. ；Minnesota Department of Natural Resources. Steps for surviving immersion. ；National Weather Service. Winter Weather Safety: Ice and Frost. ；Canadian Centre for Occupational Health and Safety. Working on or near Ice Covered Water - Basic Information. - 备注：官方指南都说没有百分之百安全的冰，量够了厚度只是门槛，不是保证。刚上冻的初冬和开始化冰的初春最危险。真掉进去了，别脱衣服，厚衣服里存着空气能帮你浮着。转身朝来的方向，那边的冰最结实。手臂搭上冰面，把冰锥扎进冰里，脚往后蹬，把身子拖上来。上来后别站起来，平躺着滚离冰洞，再尽快取暖，冻得厉害的要去医院。看见别人掉进冰窟窿，别跑过去拉，做法见第 13 节第 25 条（看到有人溺水自己不下水）：先叫人、打 110，再递杆子、抛绳子。受益人主要是你自己和带去玩冰的孩子。 **Evidence:** C. Thickness thresholds are not guarantees of safety. The original source includes cold-water rescue guidance and directs bystanders to the emergency chapter. **Source summary:** Official guidance sets minimum thickness thresholds, but ice can vary sharply across a small area. White ice is weaker than clear new ice, and river currents and fishing holes add hazards. **Low-ROI detour:** Move “Measure natural ice before stepping onto it; avoid river ice and fishing holes” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Official guidance sets minimum thickness thresholds, but ice can vary sharply across a small area. White ice is weaker than clear new ice, and river currents and fishing holes add hazards.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 13-025 **Source links:** [中国气象局 (2019). 想要冰上健步走，多厚的冰才安全？](https://www.cma.gov.cn/kppd/kppdqxyr/kppdtyqx/201901/t20190124_513302.html); [北京市水务局 (2024). 北京正规河湖冰场还未达开放标准，别冒险滑「野冰」.](https://swj.beijing.gov.cn/swdt/ztzl/fnsbaqztxc/fnszlxx/202412/t20241226_3973959.html); [Minnesota Department of Natural Resources. General ice thickness guidelines.](https://www.dnr.state.mn.us/safety/ice/thickness.html); [Minnesota Department of Natural Resources. Ice safety.](https://www.dnr.state.mn.us/safety/ice/index.html); [Minnesota Department of Natural Resources. Steps for surviving immersion.](https://www.dnr.state.mn.us/safety/ice/survival.html); [National Weather Service. Winter Weather Safety: Ice and Frost.](https://www.weather.gov/safety/winter-ice-frost); [Canadian Centre for Occupational Health and Safety. Working on or near Ice Covered Water - Basic Information.](https://www.ccohs.ca/oshanswers/hsprograms/work_ice.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-042 — Use an angle grinder only with its guard and face protection; never fit a toothed wood blade Original title: 装好护罩、戴上护目镜加面屏再用角磨机，双手握稳，别装木工锯片切木头 **Source text (English):** ### 42. Use an angle grinder only with its guard and face protection; never fit a toothed wood blade - Cost: Eye and face protection costs a modest amount; checks and safe setup add a minute or two each use. - In plain terms: High-speed discs can shatter or kick back. Safety agencies recommend the correct guard and disc, eye and face protection, a stable two-handed grip, and using a saw for wood. - Applicability and limits: The evidence is safety guidance and incident reports, not a measured estimate of injuries prevented. The original source retains the equipment limits and incident references. - Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below. **Original text (Chinese):** ### 42. 装好护罩、戴上护目镜加面屏再用角磨机，双手握稳，别装木工锯片切木头 - 成本：一副护目镜加一个面屏，几十元。每次开机前看一眼护罩和片子，换片前拔掉插头，多花一两分钟。难在嫌麻烦时也不拆护罩、不单手干活。 - 说人话：角磨机转得极快，片子碎了会飞出来伤人，装上木工锯片还会突然反弹。国内两起事故都是装了锯片、没装护罩，一人割断大腿动脉，一人割破颈动脉，都没救回来。护罩、护目镜加面屏、双手握稳，这几样花不了几个钱。 - 收益：加拿大职业健康与安全中心和澳大利亚昆士兰州的安全机构列的做法如下。开机前检查护罩和片子，有裂纹、缺口、变形的不用。片子上标的最高转速，不能低于机器上标的转速。片子的直径和中间的孔要和机器配套。换片前断开电源。要磨要切的东西先固定住。戴防护眼镜或护目镜，外面再加面屏。双手握住两个手柄，脚下站稳。切割片不能拿来打磨，那样片子更容易碎。片子完全停转之前不把机器放下。火花和碎屑朝向没人的地方，周围不放易燃的东西。昆士兰的通报说，切割片边缘的设计速度约为每秒 70 米。把 356 毫米的大片装到 230 毫米的机器上，边缘速度至少到每秒 120 米，片子容易碎。2016 年 2 月，当地一名工人用 230 毫米的角磨机时被碎片击中胸部，内伤死亡。国内有两份事故调查报告。2019 年哈尔滨一名工人把切割片换成带齿锯片，没装护罩就去切木板。锯片卷住裤子，割断大腿动脉，失血死亡。2024 年深圳福田一名工人用装着木工锯片、没装护罩和辅助手柄的角磨机切木门框。机器反弹，割破颈动脉死亡。报告引用的国家标准写着「不要附装上锯链、木雕刀片或带齿锯片」。韩国 2011 到 2018 年的急诊伤害监测里，被高速旋转的切割工具弄伤的有 8697 人次，其中 4603 人次在用砂轮机这一类工具。他们伤在手上的占 46.4%，伤在头部的占 23.0%。和其他同类工具比，砂轮机伤成重伤的可能高约一倍（OR 2.07，95% CI 1.88–2.29）。四川绵阳一家医院两年收治 36 名角磨机伤眼的住院病人。手术后戴上眼镜的最好视力仍低于 0.05 的有 10 人。土耳其一家医院一年的 742 例手和前臂急性外伤里，角磨机造成 82 例。除 8 例外都不是上班时伤的，44% 是退休的人。日本一家创伤中心 2017 到 2018 年的 15 名角磨机伤者里，9 人是装上锯片切木头这类错用。其中 2 人整根手指断掉，1 人断了一截（加拿大、澳大利亚 / 中国 / 韩国、土耳其、日本） - 证据等级：C - 来源：Canadian Centre for Occupational Health and Safety (2025). Abrasive Wheels - Use of Portable Grinders. ；Canadian Centre for Occupational Health and Safety (2025). Powered Hand Tools - Use of Grinder Attachments. ；Workplace Health and Safety Queensland (2017). Guards and discs on angle grinders. ；哈尔滨市松北区人民政府 (2019). 哈尔滨三发装卸运输有限公司「8.28」机械伤害事故调查报告. ；福田区人民政府沙头新洲南村房屋装修工程「3·14」一般机械伤害事故调查组 (2024). 沙头新洲南村房屋装修工程「3·14」一般机械伤害事故调查报告（引 GB 3883.3-2007 第 8.12.1.102 条 a、e 项）. ；Song J, Jeon YB, Jang JH, Cho JS, Choi JY, Choi WS. (2023). Severity of grinder injuries and related factors compared with other high-rotation cutting tool injuries: a multicenter retrospective study from 2011 to 2018. Journal of Trauma and Injury, 36(1), 32-38. ；Ke W, Gu K, Zhu S, Wu J, Dai Y. (2025). Prognostics Factors to Avoid Eye Injuries in Angle Grinders. Journal of Craniofacial Surgery, 36(6), e629-e631. ；Sozbilen MC, Dastan AE, Gunay H, Kucuk L. (2018). A prospective study of angle grinder injuries in the hands and forearms during a one-year period. Hand Surgery and Rehabilitation, 37(5), 300-304. ；Tsumura T, Matsumoto T, Matsushita M, Kishimoto K, Shiode H. (2021). Do Not Cut Wood with an Angle Grinder, or You Might Lose a Finger: A Retrospective Study. Journal of Hand Surgery Asian-Pacific Volume. - 备注：给 C 是因为这些做法来自安全机构的指南和事故调查，没有研究算过照做能少伤多少人。伤情数据只说明伤得多重，而且都是一家医院或一个国家的病例。收益量级定为中，凭的是判断：后果可以是死亡、失明、断指，但只落在用角磨机的人身上。哈尔滨那台机器的说明书本来就写着不要装带齿锯片、必须装护罩。那名工人手边就有手锯，切木头该用它这类木工工具。宽松衣服、垂下来的首饰和长头发都要收好，会被卷进去。磨的时候粉尘和噪声都大，口罩和耳塞的讲究见第 19 节第 10 条（防护用品单位必须给）。真割破了大血管，先死死压住伤口，见第 13 节第 12 条（大出血先用手死死压住伤口）。受益人主要是你自己，也护住站在旁边帮忙的家人。 **Evidence:** C. The evidence is safety guidance and incident reports, not a measured estimate of injuries prevented. The original source retains the equipment limits and incident references. **Source summary:** High-speed discs can shatter or kick back. Safety agencies recommend the correct guard and disc, eye and face protection, a stable two-handed grip, and using a saw for wood. **Low-ROI detour:** Move “Use an angle grinder only with its guard and face protection; never fit a toothed wood blade” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “High-speed discs can shatter or kick back. Safety agencies recommend the correct guard and disc, eye and face protection, a stable two-handed grip, and using a saw for wood.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 13-012; 19-010 **Source links:** [Canadian Centre for Occupational Health and Safety (2025). Abrasive Wheels - Use of Portable Grinders.](https://www.ccohs.ca/oshanswers/safety_haz/abrasive_wheels/safeuse1.html); [Canadian Centre for Occupational Health and Safety (2025). Powered Hand Tools - Use of Grinder Attachments.](https://www.ccohs.ca/oshanswers/safety_haz/power_tools/powered-hand-tools-use-of-grinder-attachments.html); [Workplace Health and Safety Queensland (2017). Guards and discs on angle grinders.](https://www.worksafe.qld.gov.au/news-and-events/alerts/workplace-health-and-safety-alerts/2017/guards-and-discs-on-angle-grinders); [哈尔滨市松北区人民政府 (2019). 哈尔滨三发装卸运输有限公司「8.28」机械伤害事故调查报告.](https://www.songbei.gov.cn/hebsbq/tzgg/201910/c01_797872.shtml); [福田区人民政府沙头新洲南村房屋装修工程「3·14」一般机械伤害事故调查组 (2024). 沙头新洲南村房屋装修工程「3·14」一般机械伤害事故调查报告（引 GB 3883.3-2007 第 8.12.1.102 条 a、e 项）.](https://www.szft.gov.cn/attachment/1/1507/1507749/11317197.pdf); [Song J, Jeon YB, Jang JH, Cho JS, Choi JY, Choi WS. (2023). Severity of grinder injuries and related factors compared with other high-rotation cutting tool injuries: a multicenter retrospective study from 2011 to 2018. Journal of Trauma and Injury, 36(1), 32-38.](https://doi.org/10.20408/jti.2021.0057); [Ke W, Gu K, Zhu S, Wu J, Dai Y. (2025). Prognostics Factors to Avoid Eye Injuries in Angle Grinders. Journal of Craniofacial Surgery, 36(6), e629-e631.](https://doi.org/10.1097/scs.0000000000011108); [Sozbilen MC, Dastan AE, Gunay H, Kucuk L. (2018). A prospective study of angle grinder injuries in the hands and forearms during a one-year period. Hand Surgery and Rehabilitation, 37(5), 300-304.](https://doi.org/10.1016/j.hansur.2018.07.002); [Tsumura T, Matsumoto T, Matsushita M, Kishimoto K, Shiode H. (2021). Do Not Cut Wood with an Angle Grinder, or You Might Lose a Finger: A Retrospective Study. Journal of Hand Surgery Asian-Pacific Volume.](https://doi.org/10.1142/s2424835521500053) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ### 01-043 — Ask someone in distress directly whether they have thought about suicide Original title: 直接问身边情绪不对的人「你有没有想过自杀」，问了不会让他更想 **Source text (English):** ### 43. Ask someone in distress directly whether they have thought about suicide - Cost: No money; it takes a question, time to listen, and the courage to begin a difficult conversation. - In plain terms: Research has not found that asking about suicide creates more suicidal thoughts or distress. Some studies found less distress among students already at elevated risk. - Applicability and limits: The cited studies mainly tested questionnaires and research interviews, not conversations between friends. If someone says they may be in immediate danger, stay with them and connect them to crisis or emergency help. - Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below. **Original text (Chinese):** ### 43. 直接问身边情绪不对的人「你有没有想过自杀」，问了不会让他更想 - 成本：不花钱。问一句话，再花点时间听他说。难在开口，很多人怕一问反倒把念头勾出来。 - 说人话：怕一提自杀就把念头勾出来，研究里没看到这回事。给中学生的问卷里加上自杀的问题，被问的人没有更难受，想自杀的也没有变多。本来就抑郁的孩子被问了反而没那么难受，自杀过的孩子想自杀的反而少些。 - 收益：纽约州 6 所高中的 2342 名学生按班级随机分成两组。一组的问卷里有自杀问题，另一组没有。做完问卷当场和 2 天后，两组的难受程度都没有差别（P = .66 和 P = .41，P 大于 0.05 就是看不出差别）。2 天后说自己想过自杀的，被问那组 4.7%，没被问那组 3.9%，看不出差别（P = .49）。原本有抑郁症状的学生，被问了反而没那么难受（P = .01）。以前自杀未遂过的学生，被问了反而没那么想自杀（P = .02）。2022 年一篇荟萃分析评了 17 项研究，把其中 8 项「问了」和「没问」的比较合起来算。问了以后，当场和之后的自杀念头与自杀行为、不为寻死的自伤、心理痛苦，都没有显著增加。最硬的证据是 8 项随机对照试验，偏倚风险低或不清楚。2014 年另一篇文献综述也写着，没有一项研究发现问了以后自杀念头显著增加 - 证据等级：B - 来源：Gould MS, Marrocco FA, Kleinman M, Thomas JG, Mostkoff K, Cote J, Davies M (2005). Evaluating iatrogenic risk of youth suicide screening programs: a randomized controlled trial. JAMA, 293(13), 1635-1643. ；Polihronis C, Cloutier P, Kaur J, Skinner R, Cappelli M (2022). What's the harm in asking? A systematic review and meta-analysis on the risks of asking about suicide-related behaviors and self-harm with quality appraisal. Archives of Suicide Research, 26(2), 325-347. ；Dazzi T, Gribble R, Wessely S, Fear NT (2014). Does asking about suicide and related behaviours induce suicidal ideation? What is the evidence? Psychological Medicine, 44(16), 3361-3363. - 备注：给 B 的原因：这些研究只证明问了没有害处，没有研究算过问了能让自杀死亡少多少。收益量级定为小，也是因为没有死亡率数字，只有「念头没有变多」这个替代终点。研究里问的方式多是问卷和研究访谈，不是家人朋友当面问，搬到当面问是推论。问出来他确实想过，先别走开，陪他打 12356，把药和农药挪远，见本节第 25 条（有自杀念头时打 12356）。他说要带上别人，或者已经准备好了手段，近亲属可以直接送医，也可以报 110，见第 8 节第 15 条（近亲属可以直接送诊）。念头冒出来到动手往往只有几十分钟，见本节第 32 条（自杀念头一冒出来先告诉身边的一个人）。受益人主要是配偶和直系亲属，对朋友同事一样可以问。 **Evidence:** B. The cited studies mainly tested questionnaires and research interviews, not conversations between friends. If someone says they may be in immediate danger, stay with them and connect them to crisis or emergency help. **Source summary:** Research has not found that asking about suicide creates more suicidal thoughts or distress. Some studies found less distress among students already at elevated risk. **Low-ROI detour:** Move “Ask someone in distress directly whether they have thought about suicide” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Research has not found that asking about suicide creates more suicidal thoughts or distress. Some studies found less distress among students already at elevated risk.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-025; 01-032; 08-015 **Source links:** [Gould MS, Marrocco FA, Kleinman M, Thomas JG, Mostkoff K, Cote J, Davies M (2005). Evaluating iatrogenic risk of youth suicide screening programs: a randomized controlled trial. JAMA, 293(13), 1635-1643.](https://doi.org/10.1001/jama.293.13.1635); [Polihronis C, Cloutier P, Kaur J, Skinner R, Cappelli M (2022). What's the harm in asking? A systematic review and meta-analysis on the risks of asking about suicide-related behaviors and self-harm with quality appraisal. Archives of Suicide Research, 26(2), 325-347.](https://doi.org/10.1080/13811118.2020.1793857); [Dazzi T, Gribble R, Wessely S, Fear NT (2014). Does asking about suicide and related behaviours induce suicidal ideation? What is the evidence? Psychological Medicine, 44(16), 3361-3363.](https://doi.org/10.1017/S0033291714001299) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md --- ## 02. Preventing Chronic Decline Original chapter title: 不要慢慢死 [← 回总目录](../README.md) 本节只收两类慢性风险：一类对总死亡率影响大，一类证据硬。条目按性价比从高到低排。有几条标了「随机试验」，意思是把人随机分成两组来比，这种结果最可信。其余数字都来自只跟踪记录、不做分组的研究。这类研究算出的 HR、RR 等风险比里混着两种干扰：这些人本来就不一样，有人是先病了才这么做。所以这些数字只说明方向和大概多大，不代表照做就能降这么多。 本节条目按主题分成下面几块，括号里是条号。 **烟、酒、槟榔**：戒烟越早越好（第 1 条），家里和车里不抽烟（第 2 条），戒烟先去拿药（第 3 条），定一个戒烟日（第 4 条），去戒烟门诊或打 12320（ ### 02-001 — Quitting smoking, the earlier the better Original title: 戒烟，越早越好 **Source text (English):** ### 1. Quitting smoking, the earlier the better - Cost: It costs nothing — in fact, it saves money. A pack-a-day habit costs roughly $3–$4, which you’ll no longer spend after quitting. The hard part is getting through the withdrawal period, which usually lasts a few weeks to several months. - In plain terms: On average, smokers live more than 10 years less than non-smokers. Quitting before age 40 eliminates roughly 90% of the extra death risk caused by continued smoking. The earlier you quit, the more years you gain. - Benefit: One U.S. study that tracked participants without assigning them to groups found that current smokers have a life expectancy more than 10 years shorter than those who never smoked. Quitting before age 40 removes about 90% of this excess mortality risk. Quitting between ages 25–34 adds roughly 10 years to life expectancy; between 35–44, about 9 years; and between 45–54, about 6 years (as reported in the original source). Similar Chinese research from the 2010s shows that urban male smokers have a 1.65 times higher death risk than non-smokers (RR 1.65), while rural male smokers have a 1.22 times higher risk. After 10 years of sustained abstinence, this smoking-related risk nearly disappears. - Evidence grade: A - Sources:Jha P et al. (2013). 21st-century hazards of smoking and benefits of cessation in the United States. NEJM. ; Chen Z et al. (2015). Contrasting male and female trends in tobacco-attributed mortality in China: evidence from successive nationwide prospective cohort studies. Lancet. ; Oberg M et al. (2011). Worldwide burden of disease from exposure to second-hand smoke: a retrospective analysis of data from 192 countries. Lancet. (The two numbers of secondhand smoke) - Notes: Secondhand smoke is deadly too: in 2004, an estimated 603,000 people worldwide died from exposure to it, accounting for roughly 1% of all global deaths that year. Even if you don’t smoke yourself, you must avoid secondhand smoke, especially to protect children. Specific quitting strategies are outlined in the following sections: Section 3 (smoking cessation medications), Section 4 (setting a quit date), Section 5 (visiting a smoking cessation clinic), and Section 6 (e-cigarettes). **Original text (Chinese):** ### 1. 戒烟，越早越好 - 成本：不花钱，反过来还省钱。一天一包烟约 20–30 元，戒了这笔钱就留下了。难在戒断期要熬，一般是几周到几个月。 - 说人话：吸烟的人平均比不吸烟的人少活十年以上。40 岁前戒掉，能把接着吸烟带来的死亡风险抹掉九成左右。戒得越早，捡回来的越多。骨折以后接着抽，骨头长不上的几率约是不抽的 2.3 倍，所以骨头没长好之前别抽。 - 收益：美国一项跟踪一群人的研究（只记录、不分组）发现：现在还吸烟的人，比从不吸烟的人预期寿命短 10 年以上。40 岁前戒掉，可以消除继续吸烟所带来死亡风险的约 90%。25–34 岁戒烟约多活 10 年，35–44 岁约多活 9 年，45–54 岁约多活 6 年（原文以寿命年报告）。中国的同类研究：2010 年代，城市男性吸烟者的死亡风险是不吸烟者的 1.65 倍（RR 1.65），农村男性是 1.22 倍。主动戒烟满 10 年后，吸烟带来的这部分风险接近消失。骨折之后也一样。19 项只记录、不分组的研究合起来算，吸烟的人骨折不愈合（骨头长不上）的几率约是不吸烟者的 2.3 倍（OR 2.32，95% CI 1.76–3.06，已扣除其他因素）。小腿胫骨骨折和开放性骨折里同样偏高。瑞典一项随机试验里，骨折急诊手术后参加 6 周戒烟项目的 50 人，20% 出现至少一种术后并发症。没参加的 55 人是 38%。提前约好的手术，可以在术前 4 到 8 周开始戒烟，每周有人辅导，配尼古丁替代品。这样做术后并发症低约 58%（RR 0.42，95% CI 0.27–0.65，2 项试验、210 人）。 - 证据等级：A - 来源：Jha P 等 (2013). 21st-century hazards of smoking and benefits of cessation in the United States. NEJM. ；Chen Z 等 (2015). Contrasting male and female trends in tobacco-attributed mortality in China: evidence from successive nationwide prospective cohort studies. Lancet. ；Oberg M 等 (2011). Worldwide burden of disease from exposure to second-hand smoke: a retrospective analysis of data from 192 countries. Lancet. （二手烟那两个数字）；Scolaro JA 等 (2014). Cigarette smoking increases complications following fracture: a systematic review. J Bone Joint Surg Am. ；Nåsell H 等 (2010). Effect of smoking cessation intervention on results of acute fracture surgery: a randomized controlled trial. J Bone Joint Surg Am. ；Thomsen T 等 (2014). Interventions for preoperative smoking cessation. Cochrane Database Syst Rev. （骨折和手术那几个数字） - 备注：吸别人的烟同样会死人：2004 年全球约有 60.3 万人死于二手烟，占当年全球总死亡的约 1%。自己不吸，也要躲开别人的烟，尤其别让孩子吸到。怎么戒，具体办法在后面四条：第 3 条（戒烟药）、第 4 条（定一个戒烟日）、第 5 条（去戒烟门诊）、第 6 条（电子烟）。骨不愈合那个数字来自只记录、不分组的研究，吸烟的人在别的方面也可能和不吸烟的人不同，没法全部扣干净。骨折后那项戒烟试验只有 105 人，换一种算法差别就不显著。 **Evidence:** A. Secondhand smoke is deadly too: in 2004, an estimated 603,000 people worldwide died from exposure to it, accounting for roughly 1% of all global deaths that year. Even if you don’t smoke yourself, you must avoid secondhand smoke, especially to protect children. Specific quitting strategies are outlined in the following sections: Section 3 (smoking cessation medications), Section 4 (setting a quit date), Section 5 (visiting a smoking cessation clinic), and Section 6 (e-cigarettes). **Source summary:** On average, smokers live more than 10 years less than non-smokers. Quitting before age 40 eliminates roughly 90% of the extra death risk caused by continued smoking. The earlier you quit, the more years you gain. **Low-ROI detour:** Move “Quitting smoking, the earlier the better” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “On average, smokers live more than 10 years less than non-smokers. Quitting before age 40 eliminates roughly 90% of the extra death risk caused by continued smoking. The earlier you quit, the more years you gain.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Jha P 等 (2013). 21st-century hazards of smoking and benefits of cessation in the United States. NEJM.](https://doi.org/10.1056/NEJMsa1211128); [Chen Z 等 (2015). Contrasting male and female trends in tobacco-attributed mortality in China: evidence from successive nationwide prospective cohort studies. Lancet.](https://doi.org/10.1016/S0140-6736(15)00340-2); [Oberg M 等 (2011). Worldwide burden of disease from exposure to second-hand smoke: a retrospective analysis of data from 192 countries. Lancet.](https://doi.org/10.1016/S0140-6736(10)61388-8); [Scolaro JA 等 (2014). Cigarette smoking increases complications following fracture: a systematic review. J Bone Joint Surg Am.](https://doi.org/10.2106/JBJS.M.00081); [Nåsell H 等 (2010). Effect of smoking cessation intervention on results of acute fracture surgery: a randomized controlled trial. J Bone Joint Surg Am.](https://doi.org/10.2106/JBJS.I.00627); [Thomsen T 等 (2014). Interventions for preoperative smoking cessation. Cochrane Database Syst Rev.](https://doi.org/10.1002/14651858.CD002294.pub4) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-002 — Don’t smoke at home or in the car, and don’t let guests smoke indoors Original title: 别在家里和车里抽烟，也别让客人在家里抽 **Source text (English):** ### 2. Don’t smoke at home or in the car, and don’t let guests smoke indoors - Cost: There is no monetary cost and it takes little time. The challenge is simply having the conversation with family members and guests to keep them from smoking indoors. - In plain terms: Around 600,000 people worldwide die each year from secondhand smoke exposure; nearly 30% of those are children. Long‑term exposure to secondhand smoke raises the risk of hypertension, heart disease, and stroke by roughly 30% compared to non‑exposed individuals. Smoke inhaled at home is even more harmful than smoke encountered outside. - Benefit: In 2004, secondhand smoke caused 603,000 deaths globally — about 1.0% of all deaths worldwide, with children accounting for 28% of those fatalities. Pooled data from 57 studies show that people exposed to secondhand smoke have a 1.28‑fold higher chance of developing hypertension, a 1.39‑fold higher risk of heart disease, a 1.50‑fold higher risk of myocardial infarction, and a 1.36‑fold higher risk of stroke compared to non‑exposed individuals. The risk is greater when exposure occurs at home rather than outside. - Evidence grade: A - Sources:Öberg M, Jaakkola MS, Woodward A, Peruga A, Prüss-Ustün A (2011). Worldwide burden of disease from exposure to second-hand smoke: a retrospective analysis of data from 192 countries. Lancet: "603,000 deaths were attributable to second-hand smoke in 2004, which was about 1·0% of worldwide mortality. 47% of deaths from second-hand smoke occurred in women, 28% in children, and 26% in men","61% of DALYs were in children". ; (2026). The Associations Between Secondhand Smoke Exposure and Various Cardiovascular Diseases: A Meta-Analysis. Nicotine & Tobacco Research: 57 research,"hypertension (OR: 1.28, 95% CI: 1.15 to 1.40), heart disease (OR: 1.39, 95% CI: 1.28 to 1.50), myocardial infarction (OR: 1.50, 95% CI: 1.17 to 1.84), stroke (OR: 1.36, 95% CI: 1.18 to 1.54)""Home exposure has a higher risk of CVD than non-home exposure". - Notes: Focus on home environments first, since people spend more time there and pooled research indicates that indoor secondhand smoke is more harmful than outdoor exposure. Children bear 61% of the overall health burden caused by secondhand smoke. For personal smoking cessation, see item 1 in this section. **Original text (Chinese):** ### 2. 别在家里和车里抽烟，也别让客人在家里抽 - 成本：不花钱，也不占时间。难在要开口，让家人和客人别在家里抽。 - 说人话：全球每年约 60 万人死于吸别人的烟，其中近三成是孩子。长期吸二手烟的人，高血压、心脏病、卒中的风险都高三成上下。在家里吸到的，比在外面吸到的更伤人。 - 收益：2004 年全球有 603,000 人死于二手烟，约占全球死亡的 1.0%，其中 28% 是儿童。把 57 项研究合起来算：吸到二手烟的人得高血压的机会，约为没吸到的人的 1.28 倍（比值比）。心脏病是 1.39 倍，心肌梗死是 1.50 倍，卒中是 1.36 倍。在家里吸到二手烟的风险，高于在家外吸到的 - 证据等级：A - 来源：Öberg M, Jaakkola MS, Woodward A, Peruga A, Prüss-Ustün A (2011). Worldwide burden of disease from exposure to second-hand smoke: a retrospective analysis of data from 192 countries. Lancet：「603,000 deaths were attributable to second-hand smoke in 2004, which was about 1·0% of worldwide mortality. 47% of deaths from second-hand smoke occurred in women, 28% in children, and 26% in men」，「61% of DALYs were in children」. ；(2026). The Associations Between Secondhand Smoke Exposure and Various Cardiovascular Diseases: A Meta-Analysis. Nicotine & Tobacco Research：57 项研究，「hypertension (OR: 1.28, 95% CI: 1.15 to 1.40), heart disease (OR: 1.39, 95% CI: 1.28 to 1.50), myocardial infarction (OR: 1.50, 95% CI: 1.17 to 1.84), stroke (OR: 1.36, 95% CI: 1.18 to 1.54)」「Home exposure has a higher risk of CVD than non-home exposure」. - 备注：先管家里，因为在家待得久，而且多项研究合起来看，在家吸到的二手烟比在家外危害更大。二手烟造成的健康损失里，61% 落在孩子身上。自己戒烟见本节第 1 条。 **Evidence:** A. Focus on home environments first, since people spend more time there and pooled research indicates that indoor secondhand smoke is more harmful than outdoor exposure. Children bear 61% of the overall health burden caused by secondhand smoke. For personal smoking cessation, see item 1 in this section. **Source summary:** Around 600,000 people worldwide die each year from secondhand smoke exposure; nearly 30% of those are children. Long‑term exposure to secondhand smoke raises the risk of hypertension, heart disease, and stroke by roughly 30% compared to non‑exposed individuals. Smoke inhaled at home is even more harmful than smoke encountered outside. **Low-ROI detour:** Move “Don’t smoke at home or in the car, and don’t let guests smoke indoors” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Around 600,000 people worldwide die each year from secondhand smoke exposure; nearly 30% of those are children. Long‑term exposure to secondhand smoke raises the risk of hypertension, heart disease, and stroke by roughly 30% compared to non‑exposed individuals. Smoke inhaled at home is even more harmful than smoke encountered outside.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 02-001 **Source links:** [Öberg M, Jaakkola MS, Woodward A, Peruga A, Prüss-Ustün A (2011). Worldwide burden of disease from exposure to second-hand smoke: a retrospective analysis of data from 192 countries. Lancet：「603,000 deaths were attributable to second-hand smoke in 2004, which was about 1·0% of worldwide mortality. 47% of deaths from second-hand smoke occurred in women, 28% in children, and 26% in men」，「61% of DALYs were in children」.](https://doi.org/10.1016/S0140-6736(10)61388-8); [(2026). The Associations Between Secondhand Smoke Exposure and Various Cardiovascular Diseases: A Meta-Analysis. Nicotine & Tobacco Research：57 项研究，「hypertension (OR: 1.28, 95% CI: 1.15 to 1.40), heart disease (OR: 1.39, 95% CI: 1.28 to 1.50), myocardial infarction (OR: 1.50, 95% CI: 1.17 to 1.84), stroke (OR: 1.36, 95% CI: 1.18 to 1.54)」「Home exposure has a higher risk of CVD than non-home exposure」.](https://doi.org/10.1093/ntr/ntaf111) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-003 — Don’t rely solely on willpower to quit smoking — get medication first: success rates more than double Original title: 戒烟别光靠忍，先去拿药：成功率能翻一倍多 **Source text (English):** ### 3. Don’t rely solely on willpower to quit smoking — get medication first: success rates more than double - Cost: Nicotine patches and gum are over-the-counter products available at any pharmacy. A full course lasts 8–12 weeks and costs anywhere from a few hundred to over a thousand yuan. Varenicline and bupropion, on the other hand, are prescription-only drugs; you’ll need a prescription from a smoking cessation clinic or a pulmonology department. These costs are roughly offset by the money saved from buying fewer cigarettes during the same period. - In plain terms: Relying on sheer willpower alone rarely works for most smokers. People taking varenicline are more than twice as likely to succeed compared to those taking a placebo. Those using nicotine replacement products also have a 50% higher success rate than non-medication users. Combining patches with gum or lozenges further boosts success rates by roughly 20%. - Benefit: A pooled analysis of 41 randomized trials involving 17,395 participants shows that varenicline increases smoking cessation rates by 2.32 times compared to placebo (RR 2.32, 95% CI 2.15–2.51; high-certainty evidence). Varenicline also outperforms bupropion (RR 1.36, a 36% relative increase) and single-form nicotine replacement therapy (RR 1.25, a 25% relative increase). Across 133 trials with 64,640 participants, nicotine replacement products raise success rates by about 55% versus no medication at all (RR 1.55, 95% CI 1.49–1.61). Using both a patch and a fast-acting form such as gum or lozenges yields a 27% relative improvement over patch-only use (RR 1.27, 95% CI 1.17–1.37; high-certainty evidence from 16 trials with 12,169 participants). - Evidence grade: A - Sources:Livingstone-Banks J, Fanshawe TR, Thomas KH, et al. (2023). Nicotine receptor partial agonists for smoking cessation. Cochrane Database of Systematic Reviews, 5, CD006103. ; Hartmann-Boyce J, Chepkin SC, Ye W, Bullen C, Lancaster T (2018). Nicotine replacement therapy versus control for smoking cessation. Cochrane Database of Systematic Reviews, 5, CD000146. ; Theodoulou A, Chepkin SC, Ye W, et al. (2023). Different doses, durations and modes of delivery of nicotine replacement therapy for smoking cessation. Cochrane Database of Systematic Reviews, 6, CD013308. ; Shanghai Municipal Health Commission (2021). Choose the right medicine to make quitting smoking easier: "There are three main types of smoking cessation drugs available on the market, namely nicotine replacement therapy drugs., Bupropion, varenicline","Nicotine replacement therapy medicines are over-the-counter medicines (OTC) , available over the counter at pharmacies; Bupropion, Varenicline is a prescription drug. You must go to the hospital's smoking cessation clinic or respiratory medicine department. It can only be obtained after a doctor's prescription and a pharmacist's preparation.". - Notes: In China, these three types of medications are currently available for smoking cessation; only nicotine replacement products are sold over the counter. Common side effects of varenicline include nausea, vivid dreams, and sleep disturbances; anyone with a psychiatric history should discuss this with their doctor. A typical course of nicotine replacement therapy lasts 8–12 weeks — do not abruptly stop use but taper off gradually under medical guidance. While these medications ease withdrawal symptoms during the first few weeks, they do not eliminate cravings triggered by specific situations, so they should be used alongside the other strategies outlined in this chapter: setting a quit date (Section 4) and seeking professional help at a smoking cessation clinic (Section 5). **Original text (Chinese):** ### 3. 戒烟别光靠忍，先去拿药：成功率能翻一倍多 - 成本：尼古丁贴片和咀嚼胶是非处方药，药店柜台就能买。一个疗程 8 到 12 周，几百元到一千多元。伐尼克兰和安非他酮是处方药，要去戒烟门诊或者呼吸内科开。这笔钱和同期少买的烟大致抵消。 - 说人话：光靠忍，多数人戒不掉。吃伐尼克兰的人戒成的比例，是吃安慰剂的两倍多。用尼古丁贴片、咀嚼胶这类替代品的，比不用药的高五成左右。贴片和咀嚼胶一起用，还能再高两成多。 - 收益：41 项随机试验、17395 人合起来算，伐尼克兰组的戒烟成功率是安慰剂组的 2.32 倍（RR 2.32，95% CI 2.15–2.51，这是可信范围；高确定性证据）。伐尼克兰也高于安非他酮（RR 1.36，高约 36%）和单用一种尼古丁替代品（RR 1.25，高约 25%）。尼古丁替代品和不用药比：133 项试验、64640 人，成功率高约 55%（RR 1.55，95% CI 1.49–1.61）。贴片再加一种见效快的剂型（咀嚼胶、含片），比只用一种高约 27%（RR 1.27，95% CI 1.17–1.37，16 项试验、12169 人，高确定性证据）。 - 证据等级：A - 来源：Livingstone-Banks J, Fanshawe TR, Thomas KH, et al. (2023). Nicotine receptor partial agonists for smoking cessation. Cochrane Database of Systematic Reviews, 5, CD006103. ；Hartmann-Boyce J, Chepkin SC, Ye W, Bullen C, Lancaster T (2018). Nicotine replacement therapy versus control for smoking cessation. Cochrane Database of Systematic Reviews, 5, CD000146. ；Theodoulou A, Chepkin SC, Ye W, et al. (2023). Different doses, durations and modes of delivery of nicotine replacement therapy for smoking cessation. Cochrane Database of Systematic Reviews, 6, CD013308. ；上海市卫生健康委员会 (2021). 选对药物，让戒烟轻松一点：「市场上可见的戒烟药物主要有三种，即尼古丁替代疗法药物、安非他酮、伐尼克兰」，「尼古丁替代疗法药物属于非处方药（OTC），可通过药店柜台购买；而安非他酮、伐尼克兰属于处方药，须到医院戒烟门诊或呼吸内科就诊，凭医师处方经药师调配后才能得到」. - 备注：国内在卖的戒烟药就上面三类，只有尼古丁替代品是非处方药。伐尼克兰常见的反应是恶心、多梦、睡不好，有精神科病史的要跟医生说明。尼古丁替代品的疗程一般 8 到 12 周，别自己突然停，按医生说的减量。药只解决戒断那几周的难受，不解决「想抽」的场合，所以要和本节第 4 条（定一个戒烟日）、第 5 条（去戒烟门诊）一起用。 **Evidence:** A. In China, these three types of medications are currently available for smoking cessation; only nicotine replacement products are sold over the counter. Common side effects of varenicline include nausea, vivid dreams, and sleep disturbances; anyone with a psychiatric history should discuss this with their doctor. A typical course of nicotine replacement therapy lasts 8–12 weeks — do not abruptly stop use but taper off gradually under medical guidance. While these medications ease withdrawal symptoms during the first few weeks, they do not eliminate cravings triggered by specific situations, so they should be used alongside the other strategies outlined in this chapter: setting a quit date (Section 4) and seeking professional help at a smoking cessation clinic (Section 5). **Source summary:** Relying on sheer willpower alone rarely works for most smokers. People taking varenicline are more than twice as likely to succeed compared to those taking a placebo. Those using nicotine replacement products also have a 50% higher success rate than non-medication users. Combining patches with gum or lozenges further boosts success rates by roughly 20%. **Low-ROI detour:** Move “Don’t rely solely on willpower to quit smoking — get medication first: success rates more than double” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Relying on sheer willpower alone rarely works for most smokers. People taking varenicline are more than twice as likely to succeed compared to those taking a placebo. Those using nicotine replacement products also have a 50% higher success rate than non-medication users. Combining patches with gum or lozenges further boosts success rates by roughly 20%.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Livingstone-Banks J, Fanshawe TR, Thomas KH, et al. (2023). Nicotine receptor partial agonists for smoking cessation. Cochrane Database of Systematic Reviews, 5, CD006103.](https://doi.org/10.1002/14651858.CD006103.pub8); [Hartmann-Boyce J, Chepkin SC, Ye W, Bullen C, Lancaster T (2018). Nicotine replacement therapy versus control for smoking cessation. Cochrane Database of Systematic Reviews, 5, CD000146.](https://doi.org/10.1002/14651858.CD000146.pub5); [Theodoulou A, Chepkin SC, Ye W, et al. (2023). Different doses, durations and modes of delivery of nicotine replacement therapy for smoking cessation. Cochrane Database of Systematic Reviews, 6, CD013308.](https://doi.org/10.1002/14651858.CD013308.pub2); 上海市卫生健康委员会 (2021). 选对药物，让戒烟轻松一点：「市场上可见的戒烟药物主要有三种，即尼古丁替代疗法药物、安非他酮、伐尼克兰」，「尼古丁替代疗法药物属于非处方药（OTC），可通过药店柜台购买; [而安非他酮、伐尼克兰属于处方药，须到医院戒烟门诊或呼吸内科就诊，凭医师处方经药师调配后才能得到」.](https://wsjkw.sh.gov.cn/jtyx/20211119/df50681e01ba49f896d54f771d8176ae.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-004 — Pick a quit date and stop smoking on that day — don’t taper gradually Original title: 定一个戒烟日，到那天一次停掉，别先慢慢减 **Source text (English):** ### 4. Pick a quit date and stop smoking on that day — don’t taper gradually - Cost: No cost at all. Just choose a date on the calendar and let family and coworkers know in advance. - In plain terms: Many people try to cut back a little each day until they reach zero. Yet after six months, only 15.5% of those who gradually reduced their intake stayed smoke‑free, compared with 22% of people who set a quit date and stopped all at once. So it’s better to pick a date and quit completely on that day. - Benefit: In the UK, 697 smokers were randomly assigned to two groups. One group quit on a predetermined date; the other cut their cigarette use by 75% during the two weeks before that date. Both groups received nursing support and used nicotine replacement therapy around the quit date. At four weeks, 49.0% (95% CI 43.8–54.2) of the “quit‑on‑date” group remained smoke‑free, versus 39.2% (34.0–44.4) of the “taper‑first” group; the relative risk was 0.80 (0.66–0.93). By six months, 22.0% (18.0–26.6) of the quit‑on‑date group stayed quit, compared with 15.5% (12.0–19.7) of the taper‑first group; the relative risk was 0.71 (0.46–0.91). Even among people who preferred tapering, the quit‑on‑date approach yielded higher success rates at four weeks (52.2% vs. 38.3%). - Evidence grade: A - Sources:Lindson-Hawley N, Banting M, West R, Michie S, Shinkins B, Aveyard P (2016). Gradual Versus Abrupt Smoking Cessation: A Randomized, Controlled Noninferiority Trial. Annals of Internal Medicine, 164(9), 585–592. ; Theodoulou A, Chepkin SC, Ye W, et al. (2023). Different doses, durations and modes of delivery of nicotine replacement therapy for smoking cessation. Cochrane Database of Systematic Reviews, 6, CD013308 (The part about using nicotine replacement in advance). - Notes: This is a somewhat controversial topic. Cochrane previously published a review comparing these two methods; it concluded they performed similarly (RR 0.94, 95% CI 0.79–1.13, based on 10 trials with 3,760 participants). However, that review was withdrawn in 2019 and is no longer updated. The best current evidence comes from the trial described above, which favors quitting on a set date. Both groups in that trial also used nicotine replacement therapy before the quit date, an approach itself backed by evidence: early use raises success rates by roughly 25% (RR 1.25, 95% CI 1.08–1.44, based on 9 trials with 4,395 participants; moderate‑certainty evidence). Therefore, the recommended strategy is to pick a quit date, start nicotine replacement therapy two weeks beforehand, and then quit all at once on that day. **Original text (Chinese):** ### 4. 定一个戒烟日，到那天一次停掉，别先慢慢减 - 成本：不花钱。就是在日历上挑一天，提前告诉家里人和同事。 - 说人话：很多人打算先每天少抽几根，慢慢减到零。可到了第六个月，定好日子一次停掉的人里 22% 没再抽，慢慢减的只有 15.5%。所以定一个日子，到那天一次停掉。 - 收益：英国 697 名吸烟者随机分成两组。一组在戒烟日当天一次停掉，一组在戒烟日前两周先把烟量减掉 75%。两组都有护士的行为支持，戒烟日前后都用尼古丁替代品。第 4 周时，一次停那组 49.0%（95% CI 43.8–54.2，这是可信范围）没复吸，慢慢减那组 39.2%（34.0–44.4），相对风险比 0.80（0.66–0.93）。到第 6 个月，一次停那组 22.0%（18.0–26.6），慢慢减那组 15.5%（12.0–19.7），相对风险比 0.71（0.46–0.91）。原本就偏好慢慢减的人，第 4 周的成功率也低于偏好一次停的人（38.3% 对 52.2%）。 - 证据等级：A - 来源：Lindson-Hawley N, Banting M, West R, Michie S, Shinkins B, Aveyard P (2016). Gradual Versus Abrupt Smoking Cessation: A Randomized, Controlled Noninferiority Trial. Annals of Internal Medicine, 164(9), 585–592. ；Theodoulou A, Chepkin SC, Ye W, et al. (2023). Different doses, durations and modes of delivery of nicotine replacement therapy for smoking cessation. Cochrane Database of Systematic Reviews, 6, CD013308（提前用尼古丁替代品那一段）. - 备注：争议。Cochrane 原先有一篇专门比这两种办法的综述，结论是两者差不多（RR 0.94，95% CI 0.79–1.13，10 项试验、3760 人），但那篇已于 2019 年撤回、不再更新。所以眼下最好的证据是上面这项随机试验，方向支持一次停。另外那项试验里两组都在戒烟日之前就开始用尼古丁替代品，这个做法本身也有证据：提前用比戒烟日当天才开始，成功率高约 25%（RR 1.25，95% CI 1.08–1.44，9 项试验、4395 人，中等确定性证据）。所以合理的排法是先定日子，提前两周贴上，到日子一次停。 **Evidence:** A. This is a somewhat controversial topic. Cochrane previously published a review comparing these two methods; it concluded they performed similarly (RR 0.94, 95% CI 0.79–1.13, based on 10 trials with 3,760 participants). However, that review was withdrawn in 2019 and is no longer updated. The best current evidence comes from the trial described above, which favors quitting on a set date. Both groups in that trial also used nicotine replacement therapy before the quit date, an approach itself backed by evidence: early use raises success rates by roughly 25% (RR 1.25, 95% CI 1.08–1.44, based on 9 trials with 4,395 participants; moderate‑certainty evidence). Therefore, the recommended strategy is to pick a quit date, start nicotine replacement therapy two weeks beforehand, and then quit all at once on that day. **Source summary:** Many people try to cut back a little each day until they reach zero. Yet after six months, only 15.5% of those who gradually reduced their intake stayed smoke‑free, compared with 22% of people who set a quit date and stopped all at once. So it’s better to pick a date and quit completely on that day. **Low-ROI detour:** Move “Pick a quit date and stop smoking on that day — don’t taper gradually” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Many people try to cut back a little each day until they reach zero. Yet after six months, only 15.5% of those who gradually reduced their intake stayed smoke‑free, compared with 22% of people who set a quit date and stopped all at once. So it’s better to pick a date and quit completely on that day.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Lindson-Hawley N, Banting M, West R, Michie S, Shinkins B, Aveyard P (2016). Gradual Versus Abrupt Smoking Cessation: A Randomized, Controlled Noninferiority Trial. Annals of Internal Medicine, 164(9), 585–592.](https://doi.org/10.7326/M14-2805); [Theodoulou A, Chepkin SC, Ye W, et al. (2023). Different doses, durations and modes of delivery of nicotine replacement therapy for smoking cessation. Cochrane Database of Systematic Reviews, 6, CD013308（提前用尼古丁替代品那一段）.](https://doi.org/10.1002/14651858.CD013308.pub2) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-005 — Visit a smoking cessation clinic or call 12320 to find local services Original title: 去戒烟门诊，或者打 12320 问当地有没有戒烟服务 **Source text (English):** ### 5. Visit a smoking cessation clinic or call 12320 to find local services - Cost: A single clinic visit costs only a few to dozens of yuan. Behavioral support typically involves 4–8 sessions lasting 30–60 minutes each, totaling under 5 hours. Calling the helpline is completely free. - In plain terms: Medications and regular follow-up support from professionals are two distinct components that work best together. People who take medication while receiving dedicated follow-up have nearly twice the quit rate of those who only receive brief advice. Phone support also helps: those who proactively call the smoking cessation helpline see their success rate rise by 20–30% compared to others. - Benefit: Across 52 trials involving 19,488 participants, the combination of medication and behavioral support led to a 1.83-fold higher quit rate than standard care or brief advice (RR 1.83, 95% CI 1.68–1.98; high-quality evidence). For the 43 trials conducted in medical settings, this advantage rose to 1.97-fold (95% CI 1.79–2.18). When looking at phone-based support alone: among people who called the helpline themselves, those receiving multiple follow-up calls had a 38% higher quit rate than those who only got informational materials or a single consultation (RR 1.38, 95% CI 1.19–1.61; 14 trials, 32,484 participants). For people who did not call the helpline but received scheduled phone support from researchers, the success rate was 25% higher than those without such support (RR 1.25, 95% CI 1.15–1.35; 65 trials, 41,233 participants). Both findings are supported by evidence of moderate certainty. - Evidence grade: A - Sources:Stead LF, Koilpillai P, Fanshawe TR, Lancaster T (2016). Combined pharmacotherapy and behavioural interventions for smoking cessation. Cochrane Database of Systematic Reviews, 3, CD008286. ; Matkin W, Ordóñez-Mena JM, Hartmann-Boyce J (2019). Telephone counselling for smoking cessation. Cochrane Database of Systematic Reviews, 5, CD002850. ; China CDC (2021). "China smoking cessation platform"WeChat mini program officially launched: "Under the guidance of the Healthy China Action Tobacco Control Action Working GroupChina CDCTogether with the World Health Organization Representative Office in China, we created the WeChat mini program "China Smoking Smoking Platform", China's authoritative smoking cessation resource library. The content of the mini program mainly includes: Quitline, Detailed information on smoking cessation clinics and online smoking cessation service resources, etc."; Same site footer annotation"Health consultation phone number: 12320". - Notes: How to find local services in China: Search “China Smoking Cessation Platform” on WeChat to access a list of local smoking cessation clinics and helplines, or call 12320 to ask about nearby options. Most of the above trials were conducted overseas, and the intensity of services at local clinics varies widely; these figures should be viewed as general guidelines only. The recommended medications are listed in Section 3 of this chapter (“Smoking cessation medications”). **Original text (Chinese):** ### 5. 去戒烟门诊，或者打 12320 问当地有没有戒烟服务 - 成本：挂一次号几元到几十元。行为支持一般是 4 到 8 次面谈，每次半小时到一小时，加起来多在 5 小时以内。打热线不花钱。 - 说人话：药和「有人定期问你」是两件事，合起来最管用。一边吃药一边有专人跟进的人，戒成的比例接近只听一句简短建议的人的两倍。电话也算：主动打回来的戒烟热线，能把成功率再提高两三成。 - 收益：52 项试验、19488 人合起来算，药物加行为支持组的戒烟成功率是常规照护或简短建议组的 1.83 倍（RR 1.83，95% CI 1.68–1.98，这是可信范围；高质量证据）。在医疗机构招募的那 43 项试验里是 1.97 倍（1.79–2.18）。电话咨询单独算：在自己打过戒烟热线的人里，接受多次主动回访的比只拿到材料或只谈一次的高约 38%（RR 1.38，95% CI 1.19–1.61，14 项试验、32484 人）；没主动打过热线、由研究方提供电话咨询的，高约 25%（RR 1.25，95% CI 1.15–1.35，65 项试验、41233 人）。两项都是中等确定性证据。 - 证据等级：A - 来源：Stead LF, Koilpillai P, Fanshawe TR, Lancaster T (2016). Combined pharmacotherapy and behavioural interventions for smoking cessation. Cochrane Database of Systematic Reviews, 3, CD008286. ；Matkin W, Ordóñez-Mena JM, Hartmann-Boyce J (2019). Telephone counselling for smoking cessation. Cochrane Database of Systematic Reviews, 5, CD002850. ；中国疾病预防控制中心 (2021). 「中国戒烟平台」微信小程序正式上线：「在健康中国行动控烟行动工作组指导下中国疾病预防控制中心和世界卫生组织驻华代表处联合制作了中国权威戒烟资源库『中国戒烟平台』微信小程序。小程序内容主要包括：戒烟热线、戒烟门诊详细信息，以及线上戒烟服务资源等」；同一站点页脚标注「健康咨询电话：12320」. - 备注：国内怎么找：微信搜「中国戒烟平台」小程序，里面有各地戒烟热线和戒烟门诊的名单；也可以打 12320 问当地有没有戒烟门诊。上面的试验多数在国外做，各地戒烟门诊的服务强度差别很大，数字只能当方向看。要配的药见本节第 3 条（戒烟药）。 **Evidence:** A. How to find local services in China: Search “China Smoking Cessation Platform” on WeChat to access a list of local smoking cessation clinics and helplines, or call 12320 to ask about nearby options. Most of the above trials were conducted overseas, and the intensity of services at local clinics varies widely; these figures should be viewed as general guidelines only. The recommended medications are listed in Section 3 of this chapter (“Smoking cessation medications”). **Source summary:** Medications and regular follow-up support from professionals are two distinct components that work best together. People who take medication while receiving dedicated follow-up have nearly twice the quit rate of those who only receive brief advice. Phone support also helps: those who proactively call the smoking cessation helpline see their success rate rise by 20–30% compared to others. **Low-ROI detour:** Move “Visit a smoking cessation clinic or call 12320 to find local services” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Medications and regular follow-up support from professionals are two distinct components that work best together. People who take medication while receiving dedicated follow-up have nearly twice the quit rate of those who only receive brief advice. Phone support also helps: those who proactively call the smoking cessation helpline see their success rate rise by 20–30% compared to others.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 02-003 **Source links:** [Stead LF, Koilpillai P, Fanshawe TR, Lancaster T (2016). Combined pharmacotherapy and behavioural interventions for smoking cessation. Cochrane Database of Systematic Reviews, 3, CD008286.](https://doi.org/10.1002/14651858.CD008286.pub3); [Matkin W, Ordóñez-Mena JM, Hartmann-Boyce J (2019). Telephone counselling for smoking cessation. Cochrane Database of Systematic Reviews, 5, CD002850.](https://doi.org/10.1002/14651858.CD002850.pub4); 中国疾病预防控制中心 (2021). 「中国戒烟平台」微信小程序正式上线：「在健康中国行动控烟行动工作组指导下中国疾病预防控制中心和世界卫生组织驻华代表处联合制作了中国权威戒烟资源库『中国戒烟平台』微信小程序。小程序内容主要包括：戒烟热线、戒烟门诊详细信息，以及线上戒烟服务资源等」; [同一站点页脚标注「健康咨询电话：12320」.](https://www.chinacdc.cn/jkyj/yckz/gzdt/202203/t20220310_296389.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-006 — Only consider e‑cigarettes if you’ve already tried quitting; non‑smokers should avoid them Original title: 已经戒不掉再考虑电子烟，本来不吸烟的人别碰 **Source text (English):** ### 6. Only consider e‑cigarettes if you’ve already tried quitting; non‑smokers should avoid them - Cost: The device plus cartridges cost anywhere from a few dozen to several hundred yuan per month. In China, only tobacco‑flavored e‑cigarettes are legally sold, and only at stores holding a tobacco retail license. - In plain terms: Switching to nicotine‑containing e‑cigarettes helps roughly 60% more people quit smoking than nicotine patches — this finding is quite reliable. However, e‑cigarettes are not harmless; long‑term safety data remain limited. For people who have never smoked, there is absolutely no benefit to using them. - Benefit: This up‑to‑date review includes 80 randomized trials involving 29,861 participants. Compared with nicotine replacement therapy, e‑cigarettes raise the quit rate by about 61% (RR 1.61, 95% CI 1.23–2.12; high‑certainty evidence based on 11 trials with 4,114 participants). In absolute terms, that translates to roughly 4 extra quitters per 100 users (range: 1–7). The rate of serious adverse events is similar between groups (risk difference 0.01, 95% CI −0.01–0.02; moderate‑certainty evidence). Compared with behavioral support alone or no support at all, e‑cigarettes improve quit rates by about 75% (RR 1.75, 95% CI 1.39–2.20; low‑certainty evidence). - Evidence grade: A - Sources:Lindson N, Livingstone-Banks J, Butler AR, et al. (2026). Electronic cigarettes for smoking cessation. Cochrane Database of Systematic Reviews, 8, CD010216. ; State Tobacco Monopoly Administration (2022). E-cigarette management measures (Announcement from the State Tobacco Monopoly Administration 2022 year 1 Number,2022 Year 5 moon 1 Implemented on the day) Article 18: To engage in e-cigarette retail business, you must apply for a tobacco monopoly retail license from the tobacco monopoly administrative department. Article 22: "The sale of e-cigarette products to minors is prohibited."Article 23 Paragraph 2: "any individual, Legal persons or other organizations may not sell e-cigarette products through information networks other than the e-cigarette transaction management platform stipulated in these Measures., Nicotine for aerosols and e-cigarettes, etc."Article 26: "The sale of flavored e-cigarettes other than tobacco flavors and e-cigarettes that can be added with atomizers is prohibited.". - Notes: This topic is controversial. WHO does not recommend e‑cigarettes as a smoking‑cessation tool, citing insufficient long‑term safety data and concerns that they may attract youth to nicotine. The UK, however, includes them in its quit‑smoking services. In China, e‑cigarette sales are not completely banned but are tightly regulated under the “Administrative Measures for E‑Cigarettes.” Only tobacco‑flavored products may be sold, and only at physical stores holding a tobacco retail license; fruit‑flavored e‑cigarettes and refillable devices are prohibited. Sales through any website, online shop, or social‑media platform other than the state‑run e‑cigarette trading platform are illegal, and sales to minors are forbidden. Consequently, fruit‑flavored e‑cigarettes that are still available are sold through illicit channels outside regulatory oversight. This is also how synthetic‑cannabinoid‑laced “high‑effect” e‑cigarettes enter the market; see Section 22, Item 4 (“Do not accept unknown cartridges”). The review examined only legally regulated nicotine‑containing products; unverified e‑liquid mixtures were not included. As a first step, it is advisable to try the medication described in Item 3 of this section, which offers stronger evidence and lower cost. **Original text (Chinese):** ### 6. 已经戒不掉再考虑电子烟，本来不吸烟的人别碰 - 成本：设备加烟弹每月几十到几百元。国内只能买烟草口味的，而且只能在有烟草专卖零售许可证的店里买。 - 说人话：把烟换成含尼古丁的电子烟，戒成的人比用尼古丁贴片多约六成，这个结论很可靠。但它不是无害的，长期吸的安全数据还没有。本来不吸烟的人吸它没有任何好处。 - 收益：一份持续更新的综述纳入 80 项随机试验、29861 人。含尼古丁的电子烟和尼古丁替代疗法比，戒烟成功率高约 61%（RR 1.61，95% CI 1.23–2.12，这是可信范围；高确定性证据，11 项试验、4114 人）。换成绝对数，大约是每 100 人里多 4 人戒成（多 1 到 7 人）。严重不良事件的发生比例两组大致相当（风险差 0.01，95% CI −0.01 到 0.02，中等确定性证据）。和只有行为支持或没有支持比，高约 75%（RR 1.75，95% CI 1.39–2.20，低确定性证据）。 - 证据等级：A - 来源：Lindson N, Livingstone-Banks J, Butler AR, et al. (2026). Electronic cigarettes for smoking cessation. Cochrane Database of Systematic Reviews, 8, CD010216. ；国家烟草专卖局 (2022). 电子烟管理办法（国家烟草专卖局公告 2022 年第 1 号，2022 年 5 月 1 日施行）第十八条：从事电子烟零售业务，要向烟草专卖行政主管部门申领烟草专卖零售许可证。第二十二条：「禁止向未成年人出售电子烟产品。」第二十三条第二款：「任何个人、法人或者其他组织不得通过本办法规定的电子烟交易管理平台以外的信息网络销售电子烟产品、雾化物和电子烟用烟碱等。」第二十六条：「禁止销售除烟草口味外的调味电子烟和可自行添加雾化物的电子烟。」. - 备注：争议。世界卫生组织不推荐把电子烟当戒烟手段。理由是长期安全数据不够，还会让年轻人开始接触尼古丁。英国则把它放进了戒烟服务。国内不是全面禁售电子烟，但管得很严，规矩写在《电子烟管理办法》里。只准卖烟草口味的，果味的和能自己加烟油的都不准卖。只能在拿了烟草专卖零售许可证的实体店买。除了国家统一的电子烟交易管理平台，在别的网站、网店和社交软件上卖都不合法。也不准卖给未成年人。所以还能买到的水果味电子烟走的是非法渠道，不在监管之内。掺了合成大麻素的「上头电子烟」就是这么流出来的，见第 22 节第 4 条（不接别人递的烟弹）。综述里测的都是受监管的含尼古丁产品，来路不明的烟油不在其内。顺序上先试本节第 3 条（戒烟药），那边的证据更硬、也更便宜。 **Evidence:** A. This topic is controversial. WHO does not recommend e‑cigarettes as a smoking‑cessation tool, citing insufficient long‑term safety data and concerns that they may attract youth to nicotine. The UK, however, includes them in its quit‑smoking services. In China, e‑cigarette sales are not completely banned but are tightly regulated under the “Administrative Measures for E‑Cigarettes.” Only tobacco‑flavored products may be sold, and only at physical stores holding a tobacco retail license; fruit‑flavored e‑cigarettes and refillable devices are prohibited. Sales through any website, online shop, or social‑media platform other than the state‑run e‑cigarette trading platform are illegal, and sales to minors are forbidden. Consequently, fruit‑flavored e‑cigarettes that are still available are sold through illicit channels outside regulatory oversight. This is also how synthetic‑cannabinoid‑laced “high‑effect” e‑cigarettes enter the market; see Section 22, Item 4 (“Do not accept unknown cartridges”). The review examined only legally regulated nicotine‑containing products; unverified e‑liquid mixtures were not included. As a first step, it is advisable to try the medication described in Item 3 of this section, which offers stronger evidence and lower cost. **Source summary:** Switching to nicotine‑containing e‑cigarettes helps roughly 60% more people quit smoking than nicotine patches — this finding is quite reliable. However, e‑cigarettes are not harmless; long‑term safety data remain limited. For people who have never smoked, there is absolutely no benefit to using them. **Low-ROI detour:** Move “Only consider e‑cigarettes if you’ve already tried quitting; non‑smokers should avoid them” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Switching to nicotine‑containing e‑cigarettes helps roughly 60% more people quit smoking than nicotine patches — this finding is quite reliable. However, e‑cigarettes are not harmless; long‑term safety data remain limited. For people who have never smoked, there is absolutely no benefit to using them.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 22-004 **Source links:** [Lindson N, Livingstone-Banks J, Butler AR, et al. (2026). Electronic cigarettes for smoking cessation. Cochrane Database of Systematic Reviews, 8, CD010216.](https://doi.org/10.1002/14651858.CD010216.pub11); [国家烟草专卖局 (2022). 电子烟管理办法（国家烟草专卖局公告 2022 年第 1 号，2022 年 5 月 1 日施行）第十八条：从事电子烟零售业务，要向烟草专卖行政主管部门申领烟草专卖零售许可证。第二十二条：「禁止向未成年人出售电子烟产品。」第二十三条第二款：「任何个人、法人或者其他组织不得通过本办法规定的电子烟交易管理平台以外的信息网络销售电子烟产品、雾化物和电子烟用烟碱等。」第二十六条：「禁止销售除烟草口味外的调味电子烟和可自行添加雾化物的电子烟。」.](http://www.gov.cn/gongbao/content/2022/content_5697988.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-007 — Not drinking sugary drinks — even switching to sugar-free ones doesn’t help Original title: 不喝含糖饮料，换成无糖的也不算解决 **Source text (English):** ### 7. Not drinking sugary drinks — even switching to sugar-free ones doesn’t help - Cost: There’s no cost involved, nor does it take any extra time. Switching to plain water or sugar-free tea can even save money. The real challenge is breaking the habit of drinking sweet beverages, including sugar-free ones. - In plain terms: People who drink more than two sugary drinks per day have about a 20% higher chance of dying during the same period compared to those who rarely drink them. Those who consume one to two per day still face a roughly 10% higher risk. Switching to sugar-free versions brings no benefit: individuals drinking two or more sugar-free drinks daily actually have a 25% higher risk of death. - Benefit: Two large U.S. studies followed large groups of people without any subgroup categorization; together they included around 118,000 participants and documented 36,000 deaths. Those drinking two or more sugary drinks daily had a 21% higher risk of death compared to those consuming less than one per month (HR 1.21). For those drinking one to two per day, the risk rose by about 14% (HR 1.14). The European EPIC study followed 450,000 people across 10 countries under similar conditions; again no subgroups were defined. Compared to those drinking less than one sugary drink per month, daily consumers of two or more sugary drinks faced an 8% higher risk (HR 1.08, 95% CI 1.01–1.16). Those drinking two or more sugar-free drinks daily had a 26% higher risk (HR 1.26, 95% CI 1.16–1.35). When all types of soft drinks were considered together, the risk increase was about 17% (HR 1.17, 95% CI 1.11–1.22). - Evidence grade: A - Sources:Malik VS et al. (2019). Long-Term Consumption of Sugar-Sweetened and Artificially Sweetened Beverages and Risk of Mortality in US Adults. Circulation. ; Mullee A, Romaguera D, Pearson-Stuttard J, et al. (2019). Association Between Soft Drink Consumption and Mortality in 10 European Countries. JAMA Internal Medicine, 179(11), 1479-1490. - Notes: There is ongoing debate regarding sugar-free drinks. The association between sugar-free drinks and health outcomes appears even stronger than that of sugary drinks, which likely reflects reverse causality: individuals who are already overweight or have diabetes tend to switch to sugar-free versions. Therefore, we cannot claim sugar-free drinks are more harmful based on this alone. Nevertheless, this evidence clearly shows that the idea “switching to sugar-free drinks solves the problem” lacks any factual support. The safest choice remains plain water or sugar-free tea. Additionally, these studies rely solely on observational tracking rather than controlled trials; people who consume more sugary drinks often lead less healthy lifestyles overall, which may contribute to the observed higher risk figures. **Original text (Chinese):** ### 7. 不喝含糖饮料，换成无糖的也不算解决 - 成本：不花钱，也不占时间。换成白水或无糖茶还省钱。难在要改掉喝甜饮料的习惯，包括无糖的。 - 说人话：每天喝两瓶以上甜饮料的人，同期死亡的概率比几乎不喝的人高约两成。每天一到两瓶的，也高一成多。换成无糖的也没见着好处：每天喝两杯以上代糖饮料的人，反而高约四分之一。 - 收益：美国有两项跟踪一群人的大型研究。这两项只记录、不分组，约 11.8 万人、3.6 万例死亡。每天喝 2 份以上的人，死亡风险比每月不到 1 份的人高约 21%（HR 1.21）。每天喝 1–2 份的，高约 14%（HR 1.14）。欧洲 EPIC 跟踪研究只记录、不分组，有 45 万人、10 个国家。每天喝 2 杯以上的人和每月不到 1 杯的人比：含糖软饮这项高约 8%（HR 1.08，95% CI 1.01–1.16）。人工甜味剂饮料（无糖版）高约 26%（HR 1.26，1.16–1.35）。所有软饮合起来算，高约 17%（HR 1.17，1.11–1.22）。 - 证据等级：A - 来源：Malik VS 等 (2019). Long-Term Consumption of Sugar-Sweetened and Artificially Sweetened Beverages and Risk of Mortality in US Adults. Circulation. ；Mullee A, Romaguera D, Pearson-Stuttard J, et al. (2019). Association Between Soft Drink Consumption and Mortality in 10 European Countries. JAMA Internal Medicine, 179(11), 1479-1490. - 备注：争议在无糖饮料上。代糖饮料的关联反而比含糖的更强，这很可能是因果反过来了：已经超重或者得了糖尿病的人，才改喝无糖版。所以别据此说代糖更毒。但它至少说明，「换成无糖就没事」这个说法没有证据支持。换成白水或者无糖茶最稳妥。另外，这类研究只是跟踪记录，没做分组试验，喝甜饮料多的人本来生活方式就更差，所以数字可能偏大。 **Evidence:** A. There is ongoing debate regarding sugar-free drinks. The association between sugar-free drinks and health outcomes appears even stronger than that of sugary drinks, which likely reflects reverse causality: individuals who are already overweight or have diabetes tend to switch to sugar-free versions. Therefore, we cannot claim sugar-free drinks are more harmful based on this alone. Nevertheless, this evidence clearly shows that the idea “switching to sugar-free drinks solves the problem” lacks any factual support. The safest choice remains plain water or sugar-free tea. Additionally, these studies rely solely on observational tracking rather than controlled trials; people who consume more sugary drinks often lead less healthy lifestyles overall, which may contribute to the observed higher risk figures. **Source summary:** People who drink more than two sugary drinks per day have about a 20% higher chance of dying during the same period compared to those who rarely drink them. Those who consume one to two per day still face a roughly 10% higher risk. Switching to sugar-free versions brings no benefit: individuals drinking two or more sugar-free drinks daily actually have a 25% higher risk of death. **Low-ROI detour:** Move “Not drinking sugary drinks — even switching to sugar-free ones doesn’t help” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “People who drink more than two sugary drinks per day have about a 20% higher chance of dying during the same period compared to those who rarely drink them. Those who consume one to two per day still face a roughly 10% higher risk. Switching to sugar-free versions brings no benefit: individuals drinking two or more sugar-free drinks daily actually have a 25% higher risk of death.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Malik VS 等 (2019). Long-Term Consumption of Sugar-Sweetened and Artificially Sweetened Beverages and Risk of Mortality in US Adults. Circulation.](https://doi.org/10.1161/CIRCULATIONAHA.118.037401); [Mullee A, Romaguera D, Pearson-Stuttard J, et al. (2019). Association Between Soft Drink Consumption and Mortality in 10 European Countries. JAMA Internal Medicine, 179(11), 1479-1490.](https://doi.org/10.1001/jamainternmed.2019.2478) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-008 — Not chewing betel nut Original title: 不嚼槟榔 **Source text (English):** ### 8. Not chewing betel nut - Cost: It costs nothing, takes no time, and saves money that would otherwise be spent on betel nut. The hard part is breaking the habit of chewing it. - In plain terms: People who chew betel nut have roughly a 20% higher chance of dying during the same period compared to non-chewers. Their risk of developing diabetes and metabolic syndrome is nearly 50% higher. Additional risks for oral and esophageal cancer also apply. - Benefit: Data from 17 Asian studies involving 388,000 participants show that chewing betel nut raises overall mortality risk by about 21% relative to non-chewers (relative risk 1.21, P=0.02). This effect applies to 179,600 of those participants. The risk of diabetes rises by roughly 47% (1.47), while metabolic syndrome risk increases by about 51% (1.51). Betel nut itself is also a known risk factor for oral and esophageal cancer. - Evidence grade: A - Sources:Yamada T, Hara K, Kadowaki T (2013). Chewing betel quid and the risk of metabolic disease, cardiovascular disease, and all-cause mortality: a meta-analysis. PLoS One, 8(8), e70679. - Notes: The longer and more frequently one chews betel nut, the greater the risk of oral cancer becomes. After quitting, this risk gradually declines over time. Betel nut mixed with tobacco poses an even greater danger. **Original text (Chinese):** ### 8. 不嚼槟榔 - 成本：不花钱，也不占时间，还省下买槟榔的钱。难在要戒掉嚼的习惯。 - 说人话：嚼槟榔的人，同期死亡的概率比不嚼的人高约两成。糖尿病和代谢综合征的风险高近五成。口腔癌和食管癌的风险还要另算。 - 收益：把 17 项亚洲研究、38.8 万人合起来算。嚼槟榔的人死亡风险比不嚼的人高约 21%（相对风险 1.21，P=0.02）。死亡这一项算的是其中的 17.96 万人。得糖尿病的风险高约 47%（1.47）。得代谢综合征的风险高约 51%（1.51）。槟榔本身也是口腔癌和食管癌的已知危险因素 - 证据等级：A - 来源：Yamada T, Hara K, Kadowaki T (2013). Chewing betel quid and the risk of metabolic disease, cardiovascular disease, and all-cause mortality: a meta-analysis. PLoS One, 8(8), e70679. - 备注：嚼的年头越长、每天嚼得越多，口腔癌风险越高。戒了以后，风险会随时间往下走。含烟草的槟榔更危险 **Evidence:** A. The longer and more frequently one chews betel nut, the greater the risk of oral cancer becomes. After quitting, this risk gradually declines over time. Betel nut mixed with tobacco poses an even greater danger. **Source summary:** People who chew betel nut have roughly a 20% higher chance of dying during the same period compared to non-chewers. Their risk of developing diabetes and metabolic syndrome is nearly 50% higher. Additional risks for oral and esophageal cancer also apply. **Low-ROI detour:** Move “Not chewing betel nut” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “People who chew betel nut have roughly a 20% higher chance of dying during the same period compared to non-chewers. Their risk of developing diabetes and metabolic syndrome is nearly 50% higher. Additional risks for oral and esophageal cancer also apply.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Yamada T, Hara K, Kadowaki T (2013). Chewing betel quid and the risk of metabolic disease, cardiovascular disease, and all-cause mortality: a meta-analysis. PLoS One, 8(8), e70679.](https://doi.org/10.1371/journal.pone.0070679) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-009 — Switch household salt to low‑sodium (potassium‑rich) salt Original title: 把家里的食盐换成低钠盐（钾盐） **Source text (English):** ### 9. Switch household salt to low‑sodium (potassium‑rich) salt - Cost: One bag costs a few yuan more than regular salt. It’s easy to switch when you shop, adding virtually no extra time. The taste stays almost the same. - In plain terms: For people who have had a stroke or are over 60 with hypertension, switching to low‑sodium salt can lower their chance of dying within five years by about 12% and the risk of another stroke by roughly 14%. - Benefit: A randomized trial conducted in rural China enrolled 20,995 participants — all stroke survivors or adults aged 60+ with hypertension — and followed them for 4.74 years. Those using low‑sodium salt had a 12% lower risk of death (RR 0.88), a 14% lower risk of stroke (RR 0.86), and a 13% lower risk of major cardiovascular events (RR 0.87) compared with the regular‑salt group. No statistically significant difference emerged between the groups regarding episodes of excessively high blood potassium levels. - Evidence grade: A - Sources:Neal B et al. (2021). Effect of Salt Substitution on Cardiovascular Events and Death. NEJM. ; O'Donnell M et al. (2014). Urinary sodium and potassium excretion, mortality, and cardiovascular events. NEJM. (disputing party PURE) - Notes: This finding is somewhat controversial. The PURE study only recorded long‑term outcomes without random assignment; it reported that individuals excreting less than 3 g of sodium per day faced a roughly 27% higher risk of death or cardiovascular events, while those excreting more than 7 g per day faced a 15% higher risk. According to PURE, both very low and very high sodium intake are detrimental, with moderate intake being optimal. However, the Chinese rural trial only partially replaced regular salt with low‑sodium salt, so sodium levels did not drop to the extremes examined in PURE. Moreover, the trial involved only high‑risk elderly participants; younger, healthier individuals would likely gain far less benefit. People with impaired kidney function or those taking potassium‑sparing medications should consult a physician before making this switch. **Original text (Chinese):** ### 9. 把家里的食盐换成低钠盐（钾盐） - 成本：一袋比普通盐贵几元。买的时候顺手换，不额外占时间。口味几乎不变。 - 说人话：得过中风或 60 岁以上有高血压的人，把家里的盐换成低钠盐，五年内死亡的概率低约 12%，中风低约 14%。 - 收益：一项把人随机分成两组的试验，在中国农村做的，20995 人，都是得过卒中的人或者 60 岁以上的高血压病人，跟踪了 4.74 年。结果：用低钠盐的那组比用普通盐的那组，死亡风险低约 12%（RR 0.88）。卒中低约 14%（RR 0.86）。主要心血管事件低约 13%（RR 0.87）。血钾过高的事件，两组没看出统计上的差别。 - 证据等级：A - 来源：Neal B 等 (2021). Effect of Salt Substitution on Cardiovascular Events and Death. NEJM. ；O'Donnell M 等 (2014). Urinary sodium and potassium excretion, mortality, and cardiovascular events. NEJM. （争议方 PURE） - 备注：争议。PURE 这项研究只长期跟踪记录，不分组。它报告：一天排钠不到 3 g 的人，死亡加心血管事件的风险高约 27%。一天排钠 7 g 以上的人，高约 15%。按它的结果，吃太少和吃太多都不好，中间最好。但本条引的那项中国农村随机试验里，低钠盐只是替换掉一部分，不会把钠压得那么低。另外要注意，试验对象是高危老人。健康年轻人换盐得到的好处要小得多。肾功能不全的人，或者正在吃保钾类药物的人，换盐前先问医生。 **Evidence:** A. This finding is somewhat controversial. The PURE study only recorded long‑term outcomes without random assignment; it reported that individuals excreting less than 3 g of sodium per day faced a roughly 27% higher risk of death or cardiovascular events, while those excreting more than 7 g per day faced a 15% higher risk. According to PURE, both very low and very high sodium intake are detrimental, with moderate intake being optimal. However, the Chinese rural trial only partially replaced regular salt with low‑sodium salt, so sodium levels did not drop to the extremes examined in PURE. Moreover, the trial involved only high‑risk elderly participants; younger, healthier individuals would likely gain far less benefit. People with impaired kidney function or those taking potassium‑sparing medications should consult a physician before making this switch. **Source summary:** For people who have had a stroke or are over 60 with hypertension, switching to low‑sodium salt can lower their chance of dying within five years by about 12% and the risk of another stroke by roughly 14%. **Low-ROI detour:** Move “Switch household salt to low‑sodium (potassium‑rich) salt” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “For people who have had a stroke or are over 60 with hypertension, switching to low‑sodium salt can lower their chance of dying within five years by about 12% and the risk of another stroke by roughly 14%.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Neal B 等 (2021). Effect of Salt Substitution on Cardiovascular Events and Death. NEJM.](https://doi.org/10.1056/NEJMoa2105675); [O'Donnell M 等 (2014). Urinary sodium and potassium excretion, mortality, and cardiovascular events. NEJM.](https://doi.org/10.1056/NEJMoa1311889) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-010 — Brush teeth thoroughly and floss daily; replace missing teeth promptly Original title: 认真刷牙，每天清一次牙缝，缺牙及时补 **Source text (English):** ### 10. Brush teeth thoroughly and floss daily; replace missing teeth promptly - Cost: Dental floss or interdental brushes cost just a few dozen yuan per year, while professional cleanings run about 100–200 yuan each. It takes only two to three extra minutes per day. The real challenge is making flossing a daily habit. - In plain terms: People who floss daily have roughly a 10% lower chance of dying over the same period. For elderly individuals with no natural teeth, the risk of death is about 90% higher. Those with fewer than 20 natural teeth face roughly double the risk. - Benefit: A Japanese study followed 9,676 participants for six years. Those who used interdental cleaning tools saw their mortality risk drop by about 11% (hazard ratio 0.89). Those who used tongue cleaners saw a 23% reduction (HR 0.77). When multiple studies of community-dwelling seniors are combined, people with no natural teeth have roughly 1.87 times the risk of death (95% CI 1.35–2.59). Those with fewer than 20 natural teeth face about 2.04 times the risk (95% CI 1.67–2.49). - Evidence grade: B - Sources:Wang K, Matsuyama Y, Kiuchi S, et al. (2026). Routine oral health practices and all-cause mortality. Journal of Dentistry. ; Ko MJ, Seo S, So JS, et al. (2026). Deteriorated oral health and function as risk factors for physical disability and mortality in community-dwelling older adults: a systematic review and meta-analysis. European Geriatric Medicine. - Notes: This topic remains debated. These studies are purely observational; individuals with poor dental health often also have poorer overall health and lower socioeconomic status. It is unclear whether poor dental health harms overall health or whether poor health leads to poor dental health. Regardless, the cost of proper dental care is very low, and periodontal disease and missing teeth do directly affect eating ability. **Original text (Chinese):** ### 10. 认真刷牙，每天清一次牙缝，缺牙及时补 - 成本：牙线或牙缝刷一年几十元，洗牙每次一两百元。每天多花两三分钟。难在要把清牙缝变成每天都做的事。手动牙刷刷不干净的，可以换电动牙刷，一支几百元，刷头要定期换。 - 说人话：每天用牙线或牙缝刷的人，同期死亡的概率低约一成。牙掉光的老人，死亡的概率高约九成。剩不到 20 颗牙的，高约一倍。电动牙刷比手动刷多去掉一到两成牙菌斑，牙龈发炎也轻一些，但这点差别有多大用还说不清。 - 收益：日本有一项研究，9676 人，跟踪 6 年。用牙缝清洁工具的人，死亡风险低约 11%（风险比 0.89）。用舌苔清洁工具的人，低约 23%（0.77）。另外把多项研究合起来算，对象是住在社区的老人。一颗牙都没有的人，死亡的机会约为 1.87 倍（比值比，95% CI 1.35–2.59，这是可信范围）。牙齿少于 20 颗的，约为 2.04 倍（1.67–2.49）。电动和手动比：把 51 项随机试验合起来算，用 1 到 3 个月，电动刷的牙菌斑少约 11%，3 个月以上少约 21%。牙龈炎分别轻约 6% 和 11%。综述作者说，这些差别对健康有多重要还不清楚 - 证据等级：B - 来源：Wang K, Matsuyama Y, Kiuchi S, et al. (2026). Routine oral health practices and all-cause mortality. Journal of Dentistry. ；Ko MJ, Seo S, So JS, et al. (2026). Deteriorated oral health and function as risk factors for physical disability and mortality in community-dwelling older adults: a systematic review and meta-analysis. European Geriatric Medicine. ；Yaacob M, Worthington HV, Deacon SA, et al. (2014). Powered versus manual toothbrushing for oral health. Cochrane Database of Systematic Reviews. ；Deacon SA, Glenny AM, Deery C, et al. (2010). Different powered toothbrushes for plaque control and gingival health. Cochrane Database of Systematic Reviews. - 备注：争议。这类研究只是跟踪记录。牙不好的人，往往整体健康和经济状况也差。到底是牙拖累了身体，还是身体不好连累了牙，说不清。但这件事成本极低，而且牙周炎和缺牙本身就影响吃东西。电动牙刷里，刷头来回转动的圆头试验最多，和手动刷比的效果最确定。不同类型的电动牙刷之间谁更好，独立综述因为试验太少，没下结论。种一颗牙要花多少、看牙哪些项目医保报，见第 24 节第 12 条（种牙之前先问清包干价） **Evidence:** B. This topic remains debated. These studies are purely observational; individuals with poor dental health often also have poorer overall health and lower socioeconomic status. It is unclear whether poor dental health harms overall health or whether poor health leads to poor dental health. Regardless, the cost of proper dental care is very low, and periodontal disease and missing teeth do directly affect eating ability. **Source summary:** People who floss daily have roughly a 10% lower chance of dying over the same period. For elderly individuals with no natural teeth, the risk of death is about 90% higher. Those with fewer than 20 natural teeth face roughly double the risk. **Low-ROI detour:** Move “Brush teeth thoroughly and floss daily; replace missing teeth promptly” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “People who floss daily have roughly a 10% lower chance of dying over the same period. For elderly individuals with no natural teeth, the risk of death is about 90% higher. Those with fewer than 20 natural teeth face roughly double the risk.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 24-012 **Source links:** [Wang K, Matsuyama Y, Kiuchi S, et al. (2026). Routine oral health practices and all-cause mortality. Journal of Dentistry.](https://doi.org/10.1016/j.jdent.2026.106789); [Ko MJ, Seo S, So JS, et al. (2026). Deteriorated oral health and function as risk factors for physical disability and mortality in community-dwelling older adults: a systematic review and meta-analysis. European Geriatric Medicine.](https://doi.org/10.1007/s41999-025-01319-4); [Yaacob M, Worthington HV, Deacon SA, et al. (2014). Powered versus manual toothbrushing for oral health. Cochrane Database of Systematic Reviews.](https://doi.org/10.1002/14651858.CD002281.pub3); [Deacon SA, Glenny AM, Deery C, et al. (2010). Different powered toothbrushes for plaque control and gingival health. Cochrane Database of Systematic Reviews.](https://doi.org/10.1002/14651858.CD004971.pub2) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-011 — Walking 7,000–8,000 steps per day, or accumulating 150–300 minutes of brisk walking each week Original title: 每天走到 7000–8000 步，或者每周累计快走 150–300 分钟 **Source text (English):** ### 11. Walking 7,000–8,000 steps per day, or accumulating 150–300 minutes of brisk walking each week - Cost: It costs nothing. In terms of steps, walking 60–90 minutes daily can easily be split into short bouts during commutes or errands. In terms of time, it requires just 20–45 minutes per day. The real challenge is maintaining this habit over the long term. - In plain terms: People who walk roughly 7,800 steps daily have a mortality risk roughly 45% lower than those walking only 3,500 steps. The same pattern holds when measured by time: those who engage in 150–300 minutes of brisk walking weekly face about 30% lower risk than inactive individuals. Beyond a certain threshold, further increases bring little extra benefit; for people over 60, 6,000–8,000 steps per day is sufficient. Meeting either step target is enough. - Benefit: Fifteen studies tracking large groups of people were combined for analysis without subgrouping. These studies included 47,471 participants and 3,013 deaths. When grouped by daily step counts, the lowest group had a median of 3,553 steps/day; the next three groups had medians of 5,801, 7,842, and 10,901 steps/day. Their mortality risks were roughly 40%, 45%, and 53% lower than the lowest group (HR 0.60, 0.55, 0.47 respectively). For those over 60, benefits plateau after reaching 6,000–8,000 steps/day; for younger adults, the plateau appears at 8,000–10,000 steps/day. Another analysis found benefits begin at around 3,867 steps/day; each additional 1,000 steps/day reduces mortality risk by roughly 15%. When measured by exercise time, individuals meeting 1–2 times the recommended weekly activity level (7.5–15 MET·h/week, equivalent to 150–300 minutes of brisk walking) had a mortality risk about 31% lower than inactive people (HR 0.69). Those below this threshold still saw a 20% reduction (HR 0.80), while those exceeding it 3–5 times saw a maximum reduction of 39% (HR 0.61). Further increases bring no additional benefit, though they pose no harm (HR 0.69 at >10 times the threshold). A final study using accelerometers showed that the top quarter of participants in terms of moderate-to-vigorous activity had a mortality risk roughly 48% lower than the bottom quarter (HR 0.52). Accelerometers are wearable devices that measure actual physical activity levels. - Evidence grade: A - Sources:Paluch AE et al. (2022). Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Lancet Public Health. ; Banach M et al. (2023). The association between daily step count and all-cause and cardiovascular mortality: a meta-analysis. European Journal of Preventive Cardiology. ; Arem H et al. (2015). Leisure time physical activity and mortality: a detailed pooled analysis of the dose-response relationship. JAMA Internal Medicine. ; Ekelund U et al. (2019). Dose-response associations between accelerometry measured physical activity and sedentary time and all cause mortality: systematic review and harmonised meta-analysis. BMJ. - Notes: Step counts and exercise time describe the same behavior; meeting either target suffices. The greatest benefit is seen when increasing daily steps from 4,000 to 7,000; there is no need to reach 10,000 steps. It is important to note that these studies merely track activity levels; the least active participants often include those already ill or frail, which can inflate observed risk differences. Studies relying on accelerometer measurements tend to involve shorter follow-ups and older populations, so their reported benefits may be somewhat overestimated. Nevertheless, the overall trend of greater activity leading to better outcomes remains clear. **Original text (Chinese):** ### 11. 每天走到 7000–8000 步，或者每周累计快走 150–300 分钟 - 成本：不花钱。按步数算，每天走 60–90 分钟，可以拆进上下班和买菜里。按运动时间算，每天 20–45 分钟。难在要长期坚持下来。 - 说人话：每天走 7800 步左右的人，同期死亡的概率比只走 3500 步的人低约四成半。按时间算也一样，每周快走 150–300 分钟，比不运动低约三成。多到一定量就不再往下降了，60 岁以上走到 6000–8000 步就够。两种数法达标一个就行。 - 收益：把 15 项跟踪一群人的研究合起来算，只记录、不分组。这 15 项共 47471 人、3013 例死亡。按每天步数把人分成四档，最低那档中位是 3553 步/天。另外三档的中位是 5801、7842、10901 步/天。这三档的死亡风险比最低档分别低约 40%、45%、53%（HR 0.60、0.55、0.47）。60 岁以上的人走到 6000–8000 步以后，再多走收益就趋平了。60 岁以下的人是在 8000–10000 步以后趋平。另有一项分析把多项研究合起来算：从约 3867 步/天开始有效。之后每多走 1000 步/天，死亡风险降约 15%。按运动时间算：把多项跟踪研究汇总到一起算（只记录、不分组），运动量达到指南下限 1–2 倍的人，死亡风险比不运动的人低约 31%（HR 0.69）。这个量是 7.5–15 MET·h/周，大约合快走 150–300 分钟/周。没达到下限的人也低约 20%（HR 0.80）。达到下限 3–5 倍的人低约 39%（HR 0.61），这是降幅的顶点。再往上加不会更低，但也没害处（10 倍以上是 HR 0.69）。另一项用加速度计测量的汇总研究：中高强度活动最多的那四分之一人，比最少的那四分之一死亡风险低约 48%（HR 0.52）。加速度计是戴在身上实测活动量的仪器。 - 证据等级：A - 来源：Paluch AE 等 (2022). Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Lancet Public Health. ；Banach M 等 (2023). The association between daily step count and all-cause and cardiovascular mortality: a meta-analysis. European Journal of Preventive Cardiology. ；Arem H 等 (2015). Leisure time physical activity and mortality: a detailed pooled analysis of the dose-response relationship. JAMA Internal Medicine. ；Ekelund U 等 (2019). Dose-response associations between accelerometry measured physical activity and sedentary time and all cause mortality: systematic review and harmonised meta-analysis. BMJ. - 备注：步数和运动时间说的是同一件事，只是换了个数法，达标一个就行。从 4000 步加到 7000 步这一段最划算，不必非要凑一万步。要注意这类研究只是跟踪记录：走得最少、动得最少的那批人里，混着本来就病着走不动的。他们是快不行了才动得少，不是因为少动才早死。所以算出的差距常常偏大。用仪器实测活动量的那几项，跟踪时间短，参与者偏老，真实好处没有「风险降到 0.52 倍」那么大。但越动越好的趋势是清楚的。 **Evidence:** A. Step counts and exercise time describe the same behavior; meeting either target suffices. The greatest benefit is seen when increasing daily steps from 4,000 to 7,000; there is no need to reach 10,000 steps. It is important to note that these studies merely track activity levels; the least active participants often include those already ill or frail, which can inflate observed risk differences. Studies relying on accelerometer measurements tend to involve shorter follow-ups and older populations, so their reported benefits may be somewhat overestimated. Nevertheless, the overall trend of greater activity leading to better outcomes remains clear. **Source summary:** People who walk roughly 7,800 steps daily have a mortality risk roughly 45% lower than those walking only 3,500 steps. The same pattern holds when measured by time: those who engage in 150–300 minutes of brisk walking weekly face about 30% lower risk than inactive individuals. Beyond a certain threshold, further increases bring little extra benefit; for people over 60, 6,000–8,000 steps per day is sufficient. Meeting either step target is enough. **Low-ROI detour:** Move “Walking 7,000–8,000 steps per day, or accumulating 150–300 minutes of brisk walking each week” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “People who walk roughly 7,800 steps daily have a mortality risk roughly 45% lower than those walking only 3,500 steps. The same pattern holds when measured by time: those who engage in 150–300 minutes of brisk walking weekly face about 30% lower risk than inactive individuals. Beyond a certain threshold, further increases bring little extra benefit; for people over 60, 6,000–8,000 steps per day is sufficient. Meeting either step target is enough.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Paluch AE 等 (2022). Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Lancet Public Health.](https://doi.org/10.1016/S2468-2667(21)00302-9); [Banach M 等 (2023). The association between daily step count and all-cause and cardiovascular mortality: a meta-analysis. European Journal of Preventive Cardiology.](https://doi.org/10.1093/eurjpc/zwad229); [Arem H 等 (2015). Leisure time physical activity and mortality: a detailed pooled analysis of the dose-response relationship. JAMA Internal Medicine.](https://doi.org/10.1001/jamainternmed.2015.0533); [Ekelund U 等 (2019). Dose-response associations between accelerometry measured physical activity and sedentary time and all cause mortality: systematic review and harmonised meta-analysis. BMJ.](https://doi.org/10.1136/bmj.l4570) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-012 — People with hypertension and high cholesterol should take their medication regularly as prescribed; never stop on their own. Original title: 有高血压、高血脂就按医嘱规律吃药，别自行停 **Source text (English):** ### 12. People with hypertension and high cholesterol should take their medication regularly as prescribed; never stop on their own. - Cost: Generic hypertension drugs and statins cost only a few to several dozen yuan per month. They’re taken once daily, so they don’t require much time or effort. The real challenge is sticking to them long-term — once people feel better, they often stop taking them. - In plain terms: For every 10 mmHg drop in blood pressure, mortality decreases by roughly 13%, while stroke risk drops by about 27%. Each 1.0 mmol/L reduction in LDL cholesterol achieved by statins lowers mortality by roughly 10%. Those who take their medication as directed have a 30% to 45% lower risk of death compared to those who frequently miss doses. - Benefit: Pooled data from multiple randomized controlled trials show that a 10 mmHg reduction in systolic blood pressure (the “high” number in a blood pressure reading) lowers mortality by about 13% (RR 0.87) and major cardiovascular events by roughly 20% (RR 0.80). Stroke risk drops by around 27% (RR 0.73), while heart failure risk decreases by about 28% (RR 0.72). Statins also reduce LDL cholesterol; each 1.0 mmol/L drop lowers mortality by roughly 10% (RR 0.90) and major vascular events by about 22% (RR 0.78). Observational studies further indicate that patients who adhere to prescribed treatment regimens (≥80% compliance) enjoy significantly lower mortality rates: statin adherence reduces risk by about 45% (RR 0.55), while adherence to antihypertensive therapy lowers risk by roughly 29% (RR 0.71). - Evidence grade: A - Sources:Ettehad D et al. (2016). Blood pressure lowering for prevention of cardiovascular disease and death: a systematic review and meta-analysis. Lancet. ; Cholesterol Treatment Trialists' (CTT) Collaboration (2010). Efficacy and safety of more intensive lowering of LDL cholesterol: a meta-analysis of data from 170 000 participants in 26 randomised trials. Lancet. ; Chowdhury R et al. (2013). Adherence to cardiovascular therapy: a meta-analysis of prevalence and clinical consequences. European Heart Journal. - Notes: Only individuals deemed by doctors to need medication should follow this advice; healthy people do not require it. The figures regarding “consistent medication use” stem from observational data; those who stick to treatment tend to be more disciplined overall, which may inflate perceived benefits. The mortality reductions linked to blood pressure control and statins are more firmly supported by randomized trials than any potential benefits of tighter blood glucose control. **Original text (Chinese):** ### 12. 有高血压、高血脂就按医嘱规律吃药，别自行停 - 成本：集采的降压药和他汀每月几元到几十元。每天吃一次，花不了多少时间。难在要一直吃下去，不能觉得没事了就停。 - 说人话：血压每降 10 mmHg，死亡的概率降约 13%，中风降约 27%。他汀把低密度胆固醇降 1 个单位，死亡的概率降约一成。按时吃药的人比经常漏吃的人，死亡的概率低三成到四成半。 - 收益：把多项随机分组试验合起来算：收缩压每降 10 mmHg，死亡风险低约 13%（RR 0.87）。收缩压就是血压里的高压。主要心血管事件低约 20%（RR 0.80）。卒中低约 27%（RR 0.73）。心衰低约 28%（RR 0.72）。吃他汀让低密度脂蛋白胆固醇（LDL）往下降。LDL 每降 1.0 mmol/L，死亡风险低约 10%（RR 0.90）。同样这一降，主要血管事件低约 22%（RR 0.78）。另外把多项跟踪研究合起来算，只记录、不分组。按医嘱吃到 ≥80% 的人，死亡风险比经常漏吃的人低。他汀这一项低约 45%（RR 0.55）。降压药这一项低约 29%（RR 0.71）。 - 证据等级：A - 来源：Ettehad D 等 (2016). Blood pressure lowering for prevention of cardiovascular disease and death: a systematic review and meta-analysis. Lancet. ；Cholesterol Treatment Trialists' (CTT) Collaboration (2010). Efficacy and safety of more intensive lowering of LDL cholesterol: a meta-analysis of data from 170 000 participants in 26 randomised trials. Lancet. ；Chowdhury R 等 (2013). Adherence to cardiovascular therapy: a meta-analysis of prevalence and clinical consequences. European Heart Journal. - 备注：只有医生判断该吃药的人才照这个做，健康人不用吃。「坚持吃药」那组数字来自跟踪记录，能坚持吃药的人本身也更自律，所以会把好处说大。前面两组随机分组试验的数字更可靠。本节没有单独列控制血糖这一条：把血糖压得更低对总死亡率的好处，证据不像血压、血脂那样一致。 **Evidence:** A. Only individuals deemed by doctors to need medication should follow this advice; healthy people do not require it. The figures regarding “consistent medication use” stem from observational data; those who stick to treatment tend to be more disciplined overall, which may inflate perceived benefits. The mortality reductions linked to blood pressure control and statins are more firmly supported by randomized trials than any potential benefits of tighter blood glucose control. **Source summary:** For every 10 mmHg drop in blood pressure, mortality decreases by roughly 13%, while stroke risk drops by about 27%. Each 1.0 mmol/L reduction in LDL cholesterol achieved by statins lowers mortality by roughly 10%. Those who take their medication as directed have a 30% to 45% lower risk of death compared to those who frequently miss doses. **Low-ROI detour:** Move “People with hypertension and high cholesterol should take their medication regularly as prescribed; never stop on their own.” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “For every 10 mmHg drop in blood pressure, mortality decreases by roughly 13%, while stroke risk drops by about 27%. Each 1.0 mmol/L reduction in LDL cholesterol achieved by statins lowers mortality by roughly 10%. Those who take their medication as directed have a 30% to 45% lower risk of death compared to those who frequently miss doses.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Ettehad D 等 (2016). Blood pressure lowering for prevention of cardiovascular disease and death: a systematic review and meta-analysis. Lancet.](https://doi.org/10.1016/S0140-6736(15)01225-8); [Cholesterol Treatment Trialists' (CTT) Collaboration (2010). Efficacy and safety of more intensive lowering of LDL cholesterol: a meta-analysis of data from 170 000 participants in 26 randomised trials. Lancet.](https://doi.org/10.1016/S0140-6736(10)61350-5); [Chowdhury R 等 (2013). Adherence to cardiovascular therapy: a meta-analysis of prevalence and clinical consequences. European Heart Journal.](https://doi.org/10.1093/eurheartj/eht295) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-013 — Getting about 7 hours of sleep each night with a consistent schedule Original title: 每晚睡 7 小时左右，作息固定 **Source text (English):** ### 13. Getting about 7 hours of sleep each night with a consistent schedule - Cost: No cost involved. You simply need to allocate time for sleep — most people achieve this by cutting back on phone usage. The real challenge is maintaining a fixed bedtime and wake‑time. - In plain terms: People who regularly get less than 7 hours of sleep have roughly a 10% higher chance of dying over time. The more irregular their schedule, the greater the risk. Those with the most regular sleep patterns enjoy a 20%–50% lower mortality risk compared to those with the least regular patterns. In other words, how consistent your sleep schedule is matters more than the total number of hours you sleep. - Benefit: A pooled analysis of 16 longitudinal studies — involving 1.38 million participants and 113 000 deaths — shows that short sleepers face a 12% higher risk of death (RR 1.12), while long sleepers face a 30% higher risk (RR 1.30). When sleep duration is grouped into categories, the 7‑hour bracket shows the lowest risk; each additional hour beyond 7 raises risk by about 13% (RR 1.13), and each hour less than 7 raises it by roughly 6% (RR 1.06). In the UK Biobank, wrist‑watch data from ~61 000 participants were used to rank them into five groups based on schedule regularity; the four more regular groups had a 20%–48% lower mortality risk than the least regular group. Another UK Biobank study tracked 51 562 individuals for new cardiovascular events; those with a social jet‑lag of 2 hours or more faced a 30% higher risk (HR 1.30, 95% CI 1.11–1.54), and this link persisted even among people getting a normal amount of sleep. - Evidence grade: A - Sources:Cappuccio FP et al. (2010). Sleep duration and all-cause mortality: a systematic review and meta-analysis of prospective studies. Sleep. ; Yin J et al. (2017). Relationship of Sleep Duration With All-Cause Mortality and Cardiovascular Events: A Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies. JAHA. ; Windred DP et al. (2024). Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study. Sleep. ; Kumar N, Krishnamurthy S (2026). Social jet lag is associated with incident cardiovascular disease independent of sleep duration and cardiac genetic risk. Journal of Internal Medicine. - Notes: The main issues to address are insufficient sleep and irregular schedules; there’s no need to deliberately shorten sleep time. The elevated risk seen in long sleepers is likely reversed causality — depression, chronic illness, and sleep apnea tend to cause longer sleep durations. Currently, only two longitudinal studies support the benefit of a regular schedule; both are observational and ungrouped, so they constitute B‑grade evidence on their own. For ways to recover after staying up late, see Section 38 (recovering sleep after a late night). 〔113000〕 〔61000〕 〔51562〕 〔3853〕 **Original text (Chinese):** ### 13. 每晚睡 7 小时左右，作息固定 - 成本：不花钱。要拿出时间来睡，多数人是把刷手机的时间换成睡觉。难在要把上床和起床的点固定住。 - 说人话：长期睡不到 7 小时的人，同期死亡的概率高约一成。作息越乱，风险越高。睡得最规律的人比最不规律的人低两成到近五成。也就是说，作息规不规律比睡多久更能看出死亡风险。 - 收益：把 16 项跟踪研究合起来算，只记录、不分组，138 万人、11.3 万例死亡。睡得短的人死亡风险高约 12%（RR 1.12）。睡得长的人高约 30%（RR 1.30）。另一项汇总按睡眠时长分档：7 小时那档风险最低。少于 7 小时的，每少 1 小时高约 6%（RR 1.06）。多于 7 小时的，每多 1 小时高约 13%（RR 1.13）。英国生物银行有约 6.1 万人的腕表记录，只记录、不分组。把人按作息规律程度分成五档。较规律的那四档比最不规律的那档，死亡风险低 20%–48%。作息规不规律，比睡多久更能预测死亡。另有一项英国生物银行的研究，用腕表测了 51,562 人的睡眠时刻，其间 3,853 人新发心血管病。社会时差指工作日和周末的睡眠中点差多少。社会时差达到 2 小时以上的人，心血管病风险高约 30%（HR 1.30，95% CI 1.11–1.54）。这个关联在睡眠时长正常的人里同样存在。 - 证据等级：A - 来源：Cappuccio FP 等 (2010). Sleep duration and all-cause mortality: a systematic review and meta-analysis of prospective studies. Sleep. ；Yin J 等 (2017). Relationship of Sleep Duration With All-Cause Mortality and Cardiovascular Events: A Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies. JAHA. ；Windred DP 等 (2024). Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study. Sleep. ；Kumar N, Krishnamurthy S (2026). Social jet lag is associated with incident cardiovascular disease independent of sleep duration and cardiac genetic risk. Journal of Internal Medicine. - 备注：要改的是睡得太少和作息乱这两样，不必刻意去压缩睡眠时间。睡得长的人风险高，多半是因果反过来了：抑郁、慢性病、睡眠呼吸暂停会让人睡得多。另外，作息规律这一点目前有两项跟踪研究支持，都是只记录、不分组的，单独看属于 B 级证据。熬夜之后怎么补见本节第 38 条（熬夜之后第二天晚上就补觉）。 **Evidence:** A. The main issues to address are insufficient sleep and irregular schedules; there’s no need to deliberately shorten sleep time. The elevated risk seen in long sleepers is likely reversed causality — depression, chronic illness, and sleep apnea tend to cause longer sleep durations. Currently, only two longitudinal studies support the benefit of a regular schedule; both are observational and ungrouped, so they constitute B‑grade evidence on their own. For ways to recover after staying up late, see Section 38 (recovering sleep after a late night). 〔113000〕 〔61000〕 〔51562〕 〔3853〕 **Source summary:** People who regularly get less than 7 hours of sleep have roughly a 10% higher chance of dying over time. The more irregular their schedule, the greater the risk. Those with the most regular sleep patterns enjoy a 20%–50% lower mortality risk compared to those with the least regular patterns. In other words, how consistent your sleep schedule is matters more than the total number of hours you sleep. **Low-ROI detour:** Move “Getting about 7 hours of sleep each night with a consistent schedule” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “People who regularly get less than 7 hours of sleep have roughly a 10% higher chance of dying over time. The more irregular their schedule, the greater the risk. Those with the most regular sleep patterns enjoy a 20%–50% lower mortality risk compared to those with the least regular patterns. In other words, how consistent your sleep schedule is matters more than the total number of hours you sleep.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 02-038 **Source links:** [Cappuccio FP 等 (2010). Sleep duration and all-cause mortality: a systematic review and meta-analysis of prospective studies. Sleep.](https://doi.org/10.1093/sleep/33.5.585); [Yin J 等 (2017). Relationship of Sleep Duration With All-Cause Mortality and Cardiovascular Events: A Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies. JAHA.](https://doi.org/10.1161/JAHA.117.005947); [Windred DP 等 (2024). Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study. Sleep.](https://doi.org/10.1093/sleep/zsad253); [Kumar N, Krishnamurthy S (2026). Social jet lag is associated with incident cardiovascular disease independent of sleep duration and cardiac genetic risk. Journal of Internal Medicine.](https://doi.org/10.1111/joim.70133) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-014 — Playing racket sports three times a week for 45 minutes each session Original title: 常打网球、羽毛球、乒乓球这类球拍类运动 **Source text (English):** ### 14. Playing racket sports three times a week for 45 minutes each session - Cost: The cost of court fees is typically a few dozen yuan per session. This amounts to roughly 2 hours of activity per week. The main challenge is arranging enough participants and securing a court, plus maintaining consistency week after week. - In plain terms: People who regularly play tennis, badminton, or table tennis have about half the risk of dying during the same period compared to non-players. Their risk of dying from cardiovascular causes is roughly 56% lower. Swimmers enjoy a similar benefit, with a 28% lower risk. No significant difference was observed between runners and soccer players in this data set. - Benefit: A UK-based study tracking 80,300 participants compared those who engaged in racket sports with those who did not. The former group had a 47% lower overall mortality risk (hazard ratio 0.53, 95% CI 0.40–0.69). Their risk of cardiovascular death was 56% lower (0.44, 95% CI 0.24–0.83). Racket sports here include tennis, badminton, and table tennis. For swimmers, these figures were 0.72 and 0.59 respectively; for aerobic exercise enthusiasts they were 0.73 and 0.64, and for cyclists 0.85. No statistically significant differences were found between runners and soccer players. - Evidence grade: A - Sources:Oja P, Kelly P, Pedisic Z, et al. (2017). Associations of specific types of sports and exercise with all-cause and cardiovascular-disease mortality: a cohort study of 80 306 British adults. British Journal of Sports Medicine, 51(10), 812-817. - Notes: This finding remains somewhat controversial. Such studies are purely observational in nature. People who play racket sports tend to be healthier overall and enjoy more social interaction. The lack of difference seen among runners suggests that individual characteristics may play a role in how exercise impacts health outcomes. This does not mean running offers no benefits; a separate entry in this section examines overall exercise volume instead. **Original text (Chinese):** ### 14. 常打网球、羽毛球、乒乓球这类球拍类运动 - 成本：场地费每次几十元。每周约 2 小时。难在要凑齐人和场地，还得每周都去。 - 说人话：常打网球、羽毛球、乒乓球的人，同期死亡的概率比不打的人低约一半，心血管死亡低约 56%。游泳的人低约 28%。跑步和足球在这份数据里没看出差别。 - 收益：英国一项 8.03 万人的跟踪研究，比的是做某项运动的人和不做这项运动的人。打球拍类运动的人，死亡风险低约 47%（风险比 0.53，95% CI 0.40–0.69，可信范围）。心血管死亡低约 56%（0.44，0.24–0.83）。球拍类指网球、羽毛球、乒乓球。游泳的人这两个数分别是 0.72 和 0.59，有氧操是 0.73 和 0.64，骑车是 0.85。跑步和足球没看出统计上的差别 - 证据等级：A - 来源：Oja P, Kelly P, Pedisic Z, et al. (2017). Associations of specific types of sports and exercise with all-cause and cardiovascular-disease mortality: a cohort study of 80 306 British adults. British Journal of Sports Medicine, 51(10), 812-817. - 备注：争议。这类研究只是跟踪记录。打球的人本身就更健康，社交也更多。跑步那组看不出差别，也说明起作用的可能是「什么样的人挑了什么运动」。别因为这条就认为跑步没用，本节另有按运动总量算的条目 **Evidence:** A. This finding remains somewhat controversial. Such studies are purely observational in nature. People who play racket sports tend to be healthier overall and enjoy more social interaction. The lack of difference seen among runners suggests that individual characteristics may play a role in how exercise impacts health outcomes. This does not mean running offers no benefits; a separate entry in this section examines overall exercise volume instead. **Source summary:** People who regularly play tennis, badminton, or table tennis have about half the risk of dying during the same period compared to non-players. Their risk of dying from cardiovascular causes is roughly 56% lower. Swimmers enjoy a similar benefit, with a 28% lower risk. No significant difference was observed between runners and soccer players in this data set. **Low-ROI detour:** Move “Playing racket sports three times a week for 45 minutes each session” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “People who regularly play tennis, badminton, or table tennis have about half the risk of dying during the same period compared to non-players. Their risk of dying from cardiovascular causes is roughly 56% lower. Swimmers enjoy a similar benefit, with a 28% lower risk. No significant difference was observed between runners and soccer players in this data set.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Oja P, Kelly P, Pedisic Z, et al. (2017). Associations of specific types of sports and exercise with all-cause and cardiovascular-disease mortality: a cohort study of 80 306 British adults. British Journal of Sports Medicine, 51(10), 812-817.](https://doi.org/10.1136/bjsports-2016-096822) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-015 — Accumulating brief bouts of strenuous activity like stair climbing or brisk walking to total 4–5 minutes per day Original title: 把爬楼梯、快走赶路这类零碎的用力活动攒到每天四五分钟 **Source text (English):** ### 15. Accumulating brief bouts of strenuous activity like stair climbing or brisk walking to total 4–5 minutes per day - Cost: There is no cost involved, and no extra time needs to be set aside for exercise. The main challenge is remembering to climb stairs or walk briskly instead of taking shortcuts. - In plain terms: For individuals who do not exercise regularly, performing just three 1–2 minute bouts of strenuous activity each day can reduce their overall risk of death by roughly 40% compared to those who do none at all. Their risk of dying from cardiovascular causes also drops by nearly half. Such strenuous activities include stair climbing and brisk walking. - Benefit: A study conducted by the UK Biobank involved 25,200 participants who did not engage in regular exercise. After an average follow-up period of 6.9 years, 852 participants passed away. Those who completed three 1–2 minute bouts of strenuous activity daily saw their overall mortality risk and risk of cancer-related death drop by 38%–40%. Their risk of cardiovascular death fell by 48%–49%. Even those who accumulated just 4.4 minutes of such activity per day experienced a 26%–30% reduction in overall mortality and cancer death risk, as well as a 32%–34% drop in cardiovascular death risk. - Evidence grade: A - Sources:Stamatakis E, Ahmadi MN, Gill JMR, et al. (2022). Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality. Nature Medicine, 28, 2521-2529. - Notes: This finding is somewhat controversial. The study relied on wearable devices to accurately measure physical activity levels, which is more reliable than self-reported survey data. However, it remains an observational study without any randomized controlled trials, and the follow-up period was only 6.9 years. These results apply only to people who do not exercise regularly, and may not hold true for those who already maintain a regular exercise routine. **Original text (Chinese):** ### 15. 把爬楼梯、快走赶路这类零碎的用力活动攒到每天四五分钟 - 成本：不花钱，也不用额外挤出锻炼时间。难在要记着走楼梯、走快些，别图省事。 - 说人话：平时完全不锻炼的人，只要每天有三次一两分钟的用力活动，同期死亡的概率就比一点没有的人低约四成，心血管死亡低近一半。用力活动指爬楼梯、快步赶路这类。 - 收益：英国生物银行有一项研究，对象是 2.52 万名平时不专门锻炼的人。平均跟踪 6.9 年，其中 852 人去世。有的人每天有 3 次、每次 1–2 分钟的零碎剧烈活动。和完全没有的人比，他们的死亡风险和癌症死亡风险降低 38%–40%。心血管死亡风险降低 48%–49%。每天这类活动累计 4.4 分钟的人，死亡风险和癌症死亡风险降低 26%–30%。心血管死亡风险降低 32%–34% - 证据等级：A - 来源：Stamatakis E, Ahmadi MN, Gill JMR, et al. (2022). Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality. Nature Medicine, 28, 2521-2529. - 备注：争议。这项研究用可穿戴设备实测活动量，比让人填问卷回忆可靠。但它仍然只是跟踪记录，没有做分组试验，而且只跟了 6.9 年。研究对象是完全不锻炼的人，已经在规律运动的人不适用这一条 **Evidence:** A. This finding is somewhat controversial. The study relied on wearable devices to accurately measure physical activity levels, which is more reliable than self-reported survey data. However, it remains an observational study without any randomized controlled trials, and the follow-up period was only 6.9 years. These results apply only to people who do not exercise regularly, and may not hold true for those who already maintain a regular exercise routine. **Source summary:** For individuals who do not exercise regularly, performing just three 1–2 minute bouts of strenuous activity each day can reduce their overall risk of death by roughly 40% compared to those who do none at all. Their risk of dying from cardiovascular causes also drops by nearly half. Such strenuous activities include stair climbing and brisk walking. **Low-ROI detour:** Move “Accumulating brief bouts of strenuous activity like stair climbing or brisk walking to total 4–5 minutes per day” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “For individuals who do not exercise regularly, performing just three 1–2 minute bouts of strenuous activity each day can reduce their overall risk of death by roughly 40% compared to those who do none at all. Their risk of dying from cardiovascular causes also drops by nearly half. Such strenuous activities include stair climbing and brisk walking.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Stamatakis E, Ahmadi MN, Gill JMR, et al. (2022). Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality. Nature Medicine, 28, 2521-2529.](https://doi.org/10.1038/s41591-022-02100-x) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-016 — 30–60 minutes of strength training per week Original title: 每周做 30–60 分钟力量训练 **Source text (English):** ### 16. 30–60 minutes of strength training per week - Cost: Doing bodyweight squats and push-ups costs nothing. Aim for 1–2 sessions per week, each lasting 20–30 minutes. The real challenge is fitting this into your weekly schedule. - In plain terms: People who engage in 30–60 minutes of strength training each week have a 10–20% lower risk of dying during that period compared to those who don’t train at all. Training beyond this amount won’t bring any extra benefit. Combining strength training with aerobic exercise yields the best results. - Benefit: When multiple observational studies are pooled together (without subgroup analysis), individuals who perform strength training show a 10%–17% reduction in mortality risk relative to non‑trainers. This benefit peaks at roughly 30–60 minutes of weekly training, delivering a 10%–20% risk drop; more training does not further improve outcomes. Those who also do aerobic exercise enjoy an even lower mortality risk than those who do neither type of exercise. - Evidence grade: A - Sources:Momma H et al. (2022). Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. British Journal of Sports Medicine. - Notes: These studies rely on follow‑up tracking, with participants self‑reporting their activity levels. The evidence supporting the notion that “excessive training can be detrimental” is quite weak, so there’s no need to cap training volume for that reason. For older adults, strength training also helps prevent falls and preserve muscle mass; those benefits are discussed in Section 1. **Original text (Chinese):** ### 16. 每周做 30–60 分钟力量训练 - 成本：徒手深蹲、俯卧撑不花钱。每周练 1–2 次，每次 20–30 分钟。难在要把它排进每周的日程里。 - 说人话：每周练 30–60 分钟力量的人，同期死亡的概率比不练的人低一到两成。再多练不会更好。力量和有氧一起做效果最好。 - 收益：把多项跟踪研究合起来算（只记录、不分组）：做力量训练的人比不做的人，死亡风险低 10%–17%。不是练得越多越好，每周约 30–60 分钟时降幅最大，约 10%–20%，再多练不会多出好处。力量和有氧都做的人，比两样都不做的人死亡风险更低。 - 证据等级：A - 来源：Momma H 等 (2022). Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. British Journal of Sports Medicine. - 备注：这类研究只是跟踪记录，运动量还是参与者自己报的。「练过头反而变差」那一段的证据很弱，不必为此限制训练量。力量训练对老年人还有防跌倒、保住肌肉的好处，那些写在第 1 节。 **Evidence:** A. These studies rely on follow‑up tracking, with participants self‑reporting their activity levels. The evidence supporting the notion that “excessive training can be detrimental” is quite weak, so there’s no need to cap training volume for that reason. For older adults, strength training also helps prevent falls and preserve muscle mass; those benefits are discussed in Section 1. **Source summary:** People who engage in 30–60 minutes of strength training each week have a 10–20% lower risk of dying during that period compared to those who don’t train at all. Training beyond this amount won’t bring any extra benefit. Combining strength training with aerobic exercise yields the best results. **Low-ROI detour:** Move “30–60 minutes of strength training per week” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “People who engage in 30–60 minutes of strength training each week have a 10–20% lower risk of dying during that period compared to those who don’t train at all. Training beyond this amount won’t bring any extra benefit. Combining strength training with aerobic exercise yields the best results.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Momma H 等 (2022). Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. British Journal of Sports Medicine.](https://doi.org/10.1136/bjsports-2021-105061) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-017 — Don’t sit for too long at a time — get up and move every now and then Original title: 别连着坐太久，隔一阵起身动一动 **Source text (English):** ### 17. Don’t sit for too long at a time — get up and move every now and then - Cost: It costs nothing; getting up a few times doesn’t take much time at all. The hard part is that once you sit down, you tend to lose track of time, so you need a reminder. - In plain terms: People who sit the longest have a 2.6 times higher chance of dying during the same period compared to those who sit the least. Sitting continuously for long stretches adds extra risk on top of that. However, if you get 60–75 minutes of moderate-intensity activity each day, this extra risk from prolonged sitting is largely offset. - Benefit: One U.S. observational study used accelerometers to measure activity levels without grouping participants. It divided people into four groups based on their total daily sitting time. Those in the group with the most daily sitting time had a 2.63 times higher risk of death than those in the group with the least (HR 2.63). The study also split participants into four groups based on the longest continuous sitting period; those in the group with the longest continuous sitting time had a 1.96 times higher risk than those in the group with the shortest continuous sitting time (HR 1.96). This shows that both total daily sitting time and the length of each continuous sitting period are independently linked to mortality risk. Another meta-analysis of millions of participants also used observational data without grouping. It found that people who sat for over 8 hours a day and did little to no exercise had a 1.59 times higher risk of death compared to those who sat for less than 4 hours a day and were the most active. For the most active group, even if they sat for over 8 hours a day, their risk ratio was only 1.04 — no statistically significant difference was observed. - Evidence grade: A - Sources:Diaz KM et al. (2017). Patterns of Sedentary Behavior and Mortality in U.S. Middle-Aged and Older Adults: A National Cohort Study. Annals of Internal Medicine. ; Ekelund U et al. (2016). Does physical activity attenuate, or even eliminate, the detrimental association of sitting time with mortality? A harmonised meta-analysis of data from more than 1 million men and women. Lancet. - Notes: The reliable conclusion here is that how much you move matters more than how long you sit; when you get enough exercise, the extra risk from prolonged sitting largely disappears. It’s worth noting that these studies are purely observational, so many of the people who sit the most already have underlying health issues — the “2.63 times higher risk” partly reflects this pre-existing health condition. Additionally, the same meta-analysis found that watching TV for over 3 hours a day increases risk across all activity levels; for the most active group, this risk threshold only rises to 5 hours a day. **Original text (Chinese):** ### 17. 别连着坐太久，隔一阵起身动一动 - 成本：不花钱，起身几下也用不了多少时间。难在坐进去就忘了时间，得设个提醒。 - 说人话：坐得最久的人，同期死亡的概率是坐得最少的人的 2.6 倍。一次连着坐很久，还要另算一笔风险。但只要每天有 60–75 分钟中等强度活动，久坐多出来的风险基本就被抵消了。 - 收益：美国有一项跟踪研究，只记录、不分组，用加速度计实测。把人按每天久坐总时长分成四份。久坐最多的那份人，死亡风险是最少那份的 2.63 倍（HR 2.63）。再按一次连着坐多久分成四份：连坐最久的那份人，是连坐最短那份的 1.96 倍（HR 1.96）。所以坐的总量和一次连坐多久，各自单独相关。另一项汇总把上百万人的研究合起来算，只记录、不分组。每天坐 8 小时以上、又几乎不运动的人，死亡风险是另一类人的 1.59 倍（HR 1.59）。另一类人是每天坐不到 4 小时、又最活跃的。每天约 60–75 分钟中等强度活动，可以抵消久坐多出来的风险。最活跃那组即使每天坐 8 小时以上，HR 也只有 1.04，没看出统计上的差别。 - 证据等级：A - 来源：Diaz KM 等 (2017). Patterns of Sedentary Behavior and Mortality in U.S. Middle-Aged and Older Adults: A National Cohort Study. Annals of Internal Medicine. ；Ekelund U 等 (2016). Does physical activity attenuate, or even eliminate, the detrimental association of sitting time with mortality? A harmonised meta-analysis of data from more than 1 million men and women. Lancet. - 备注：可靠的结论是：坐多久不如动多少重要，运动量够的时候久坐的风险基本消失。要注意这类研究只是跟踪记录，坐得最多的人里有大量本来就病着的，「风险高到 2.63 倍」里明显含着「先病了才久坐」。另外同一份汇总里，每天看电视 3 小时以上的风险在各个运动量的人身上都存在，最活跃那组只是把这个起点推到 5 小时。 **Evidence:** A. The reliable conclusion here is that how much you move matters more than how long you sit; when you get enough exercise, the extra risk from prolonged sitting largely disappears. It’s worth noting that these studies are purely observational, so many of the people who sit the most already have underlying health issues — the “2.63 times higher risk” partly reflects this pre-existing health condition. Additionally, the same meta-analysis found that watching TV for over 3 hours a day increases risk across all activity levels; for the most active group, this risk threshold only rises to 5 hours a day. **Source summary:** People who sit the longest have a 2.6 times higher chance of dying during the same period compared to those who sit the least. Sitting continuously for long stretches adds extra risk on top of that. However, if you get 60–75 minutes of moderate-intensity activity each day, this extra risk from prolonged sitting is largely offset. **Low-ROI detour:** Move “Don’t sit for too long at a time — get up and move every now and then” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “People who sit the longest have a 2.6 times higher chance of dying during the same period compared to those who sit the least. Sitting continuously for long stretches adds extra risk on top of that. However, if you get 60–75 minutes of moderate-intensity activity each day, this extra risk from prolonged sitting is largely offset.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Diaz KM 等 (2017). Patterns of Sedentary Behavior and Mortality in U.S. Middle-Aged and Older Adults: A National Cohort Study. Annals of Internal Medicine.](https://doi.org/10.7326/M17-0212); [Ekelund U 等 (2016). Does physical activity attenuate, or even eliminate, the detrimental association of sitting time with mortality? A harmonised meta-analysis of data from more than 1 million men and women. Lancet.](https://doi.org/10.1016/S0140-6736(16)30370-1) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-018 — Eat less processed meat (ham, bacon, sausages, luncheon meat) Original title: 少吃加工肉（火腿、培根、香肠、午餐肉） **Source text (English):** ### 18. Eat less processed meat (ham, bacon, sausages, luncheon meat) - Cost: It costs nothing — in fact, it saves money — and doesn’t take extra time. The hard part is simply eating less of a food you really enjoy. - In plain terms: People who eat the most ham, bacon, sausages, and similar processed meats have a roughly 20% higher chance of dying during the same period compared to those who eat the least. For every extra serving of processed meat consumed daily, that risk rises by another 20%. - Benefit: When multiple long‑term studies are pooled together (without separating participants into groups), the group eating the most processed meat faces about a 23% higher risk of death (RR 1.23) than the group eating the least. For all red meat combined, the increase is about 29% (RR 1.29). Unprocessed red meat raises the risk by roughly 10% (RR 1.10), though this difference isn’t statistically significant. Another analysis looks at daily intake: each extra daily serving of processed meat adds about a 23% higher death risk (RR 1.23), while each extra serving of red meat adds about 10% (RR 1.10). - Evidence grade: A - Sources:Larsson SC, Orsini N (2014). Red meat and processed meat consumption and all-cause mortality: a meta-analysis. American Journal of Epidemiology. ; Schwingshackl L et al. (2017). Food groups and risk of all-cause mortality: a systematic review and meta-analysis of prospective studies. American Journal of Clinical Nutrition. ; Johnston BC et al. (2019). Unprocessed Red Meat and Processed Meat Consumption: Dietary Guideline Recommendations From the NutriRECS Consortium. Annals of Internal Medicine. (disputing party NutriRECS guide) - Notes: This is a contested area. The NutriRECS guidelines apply the standard GRADE evidence‑rating system and deem these studies “not very reliable.” They end up giving only a very weak recommendation: “continue eating as you do now.” The debate centers on whether the evidence is strong enough, not on the overall direction of the findings. No studies have shown any benefit from eating processed meat, and the effect of unprocessed red meat appears minimal and statistically insignificant. The key takeaway is to limit processed meat consumption. **Original text (Chinese):** ### 18. 少吃加工肉（火腿、培根、香肠、午餐肉） - 成本：不花钱，甚至省钱，也不占时间。难在要少吃自己爱吃的那口。 - 说人话：火腿、培根、香肠吃得最多的人，同期死亡的概率比吃得最少的人高约两成。每天多吃一份加工肉，概率也高两成。 - 收益：把多项跟踪研究合起来算（只记录、不分组）：加工肉吃得最多的那组，比吃得最少的那组死亡风险高约 23%（RR 1.23）。红肉合计高约 29%（RR 1.29）。没加工的红肉高约 10%（RR 1.10），但这一项没看出统计上的差别。另一项汇总是按每天吃的量算的。加工肉每天多吃 1 份，死亡风险高约 23%（RR 1.23）。红肉每天多吃 1 份，高约 10%（RR 1.10）。 - 证据等级：A - 来源：Larsson SC, Orsini N (2014). Red meat and processed meat consumption and all-cause mortality: a meta-analysis. American Journal of Epidemiology. ；Schwingshackl L 等 (2017). Food groups and risk of all-cause mortality: a systematic review and meta-analysis of prospective studies. American Journal of Clinical Nutrition. ；Johnston BC 等 (2019). Unprocessed Red Meat and Processed Meat Consumption: Dietary Guideline Recommendations From the NutriRECS Consortium. Annals of Internal Medicine. （争议方 NutriRECS 指南） - 备注：争议。NutriRECS 指南用一套通行的证据打分法（GRADE），把这些研究评为「不太靠得住」。它只给了一句很弱的建议：照现在这么吃就行。双方争的是证据够不够硬，不是方向。没有研究说加工肉有好处。没加工的红肉影响小，也看不出统计上的差别。要管住的是加工肉。 **Evidence:** A. This is a contested area. The NutriRECS guidelines apply the standard GRADE evidence‑rating system and deem these studies “not very reliable.” They end up giving only a very weak recommendation: “continue eating as you do now.” The debate centers on whether the evidence is strong enough, not on the overall direction of the findings. No studies have shown any benefit from eating processed meat, and the effect of unprocessed red meat appears minimal and statistically insignificant. The key takeaway is to limit processed meat consumption. **Source summary:** People who eat the most ham, bacon, sausages, and similar processed meats have a roughly 20% higher chance of dying during the same period compared to those who eat the least. For every extra serving of processed meat consumed daily, that risk rises by another 20%. **Low-ROI detour:** Move “Eat less processed meat (ham, bacon, sausages, luncheon meat)” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “People who eat the most ham, bacon, sausages, and similar processed meats have a roughly 20% higher chance of dying during the same period compared to those who eat the least. For every extra serving of processed meat consumed daily, that risk rises by another 20%.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Larsson SC, Orsini N (2014). Red meat and processed meat consumption and all-cause mortality: a meta-analysis. American Journal of Epidemiology.](https://doi.org/10.1093/aje/kwt261); [Schwingshackl L 等 (2017). Food groups and risk of all-cause mortality: a systematic review and meta-analysis of prospective studies. American Journal of Clinical Nutrition.](https://doi.org/10.3945/ajcn.117.153148); [Johnston BC 等 (2019). Unprocessed Red Meat and Processed Meat Consumption: Dietary Guideline Recommendations From the NutriRECS Consortium. Annals of Internal Medicine.](https://doi.org/10.7326/M19-1621) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-019 — Drink less or no alcohol Original title: 少喝或不喝酒 **Source text (English):** ### 19. Drink less or no alcohol - Cost: There is no cost at all — it saves money and time. The only difficulty is handling social pressure to drink. - In plain terms: After consuming 100 g of pure alcohol per week, the more one drinks, the earlier they tend to die. 100 g of pure alcohol is roughly equivalent to 2.5 L of beer. At age 40, people who drink 100–200 g per week lose about half a year of life expectancy; those drinking 200–350 g lose 1–2 years; and those drinking over 350 g lose 4–5 years. Overall, the healthiest amount to consume is none at all. - Benefit: A combined analysis of 83 longitudinal studies involving 600,000 drinkers showed that the lowest mortality risk occurs at consumption levels of no more than 100 g of pure alcohol per week — roughly 2.5 L of beer at 5% alcohol content, or 300 mL of 40% alcohol spirits. At age 40, drinking 100–200 g per week shortens life expectancy by about 6 months; 200–350 g shortens it by 1–2 years; and over 350 g shortens it by 4–5 years. The Global Burden of Disease Study 2016 also concluded that zero alcohol consumption per week carries the lowest overall health risk. One adjusted analysis found that daily consumption of 1.3–24 g of alcohol was linked to a 7% lower mortality risk (RR 0.93) compared to lifelong abstainers, though this difference was not statistically significant. Daily consumption of 45–64 g raised risk by 19% (RR 1.19), and 65 g or more raised it by 35% (RR 1.35). - Evidence grade: A - Sources:Wood AM et al. (2018). Risk thresholds for alcohol consumption: combined analysis of individual-participant data for 599 912 current drinkers in 83 prospective studies. Lancet. ; GBD 2016 Alcohol Collaborators (2018). Alcohol use and burden for 195 countries and territories, 1990–2016: a systematic analysis for the Global Burden of Disease Study 2016. Lancet. ; Zhao J et al. (2023). Association Between Daily Alcohol Intake and Risk of All-Cause Mortality: A Systematic Review and Meta-analyses. JAMA Network Open. ; Di Castelnuovo A et al. (2006). Alcohol dosing and total mortality in men and women: an updated meta-analysis of 34 prospective studies. Archives of Internal Medicine. (disputing party) - Notes: This topic remains debated. Proponents of the “moderate drinking is beneficial” view cite a meta-analysis of 34 long-term studies showing that light drinkers have up to 17–18% lower overall mortality rates; they define “light” as up to 4 drinks per day for men and 2 for women. However, critics argue that abstainer groups often include people who stopped drinking due to illness or those with pre-existing health issues. After adjusting for such factors, the protective effect of moderate drinking disappears. Given this uncertainty, the safest conclusion is that drinking less does not meaningfully extend life, while drinking more definitely shortens it. There is no evidence supporting the idea of “starting to drink for health reasons.” Practical advice on cutting back is provided in Section 21, and guidance on quitting daily drinking is given in Section 20. **Original text (Chinese):** ### 19. 少喝或不喝酒 - 成本：不花钱，还省钱，也不占时间。难在社交场合推酒时的一点尴尬。 - 说人话：每周喝过 100 g 纯酒精以后，喝得越多死得越早。100 g 纯酒精大约是 2.5 L 啤酒。40 岁时每周喝 100–200 g 的人，少活半年左右；喝 200–350 g 的少一两年；超过 350 g 的少四五年。按整体健康算，最划算的量是不喝。 - 收益：把 83 项往后跟踪的研究合起来算，只记录、不分组，60 万名在喝酒的人。死亡风险的最低点，在每周不超过 100 g 纯酒精。这个量大约是 5% 的啤酒 2.5 L，或者 40 度白酒 300 mL。40 岁时每周喝 100–200 g 的人，预期寿命少约 6 个月。每周喝 200–350 g 的少 1–2 年。超过 350 g 的少 4–5 年。以上三项原文以寿命年报告。全球疾病负担研究 GBD 2016 把各类健康损失合起来算，风险最低的饮酒量是 0 杯/周。还有一项汇总把研究设计上的偏差校正过了。每天喝 1.3–24 g 的人和一辈子不喝的人比，死亡风险低约 7%（RR 0.93）。但这一项没看出统计上的差别。每天喝 45–64 g 的高约 19%（RR 1.19）。每天 65 g 以上的高约 35%（RR 1.35）。 - 证据等级：A - 来源：Wood AM 等 (2018). Risk thresholds for alcohol consumption: combined analysis of individual-participant data for 599 912 current drinkers in 83 prospective studies. Lancet. ；GBD 2016 Alcohol Collaborators (2018). Alcohol use and burden for 195 countries and territories, 1990–2016: a systematic analysis for the Global Burden of Disease Study 2016. Lancet. ；Zhao J 等 (2023). Association Between Daily Alcohol Intake and Risk of All-Cause Mortality: A Systematic Review and Meta-analyses. JAMA Network Open. ；Di Castelnuovo A 等 (2006). Alcohol dosing and total mortality in men and women: an updated meta-analysis of 34 prospective studies. Archives of Internal Medicine. （争议方） - 备注：争议。认为「少喝有好处」的一方，是一份 34 项长期跟踪研究的汇总。它报告：少量饮酒的人总死亡率最多低 17%–18%。它给的量是男性每天不超过 4 杯、女性不超过 2 杯。在这个量以内，喝得多的人死亡率反而低。反方认为，「不喝酒」那一组里混进了因病戒酒的人和本来身体就差的人。有一项汇总专门把这些干扰扣掉，做完以后保护作用就没了。全球疾病负担研究也给出 0 最安全。稳妥的读法是：少喝不会明显伤寿命，多喝一定伤。「为了健康开始喝酒」没有依据。想少喝怎么办见本节第 21 条（先数杯数再找医生）。天天喝的人不能自己硬戒，见本节第 20 条（别自己硬戒） **Evidence:** A. This topic remains debated. Proponents of the “moderate drinking is beneficial” view cite a meta-analysis of 34 long-term studies showing that light drinkers have up to 17–18% lower overall mortality rates; they define “light” as up to 4 drinks per day for men and 2 for women. However, critics argue that abstainer groups often include people who stopped drinking due to illness or those with pre-existing health issues. After adjusting for such factors, the protective effect of moderate drinking disappears. Given this uncertainty, the safest conclusion is that drinking less does not meaningfully extend life, while drinking more definitely shortens it. There is no evidence supporting the idea of “starting to drink for health reasons.” Practical advice on cutting back is provided in Section 21, and guidance on quitting daily drinking is given in Section 20. **Source summary:** After consuming 100 g of pure alcohol per week, the more one drinks, the earlier they tend to die. 100 g of pure alcohol is roughly equivalent to 2.5 L of beer. At age 40, people who drink 100–200 g per week lose about half a year of life expectancy; those drinking 200–350 g lose 1–2 years; and those drinking over 350 g lose 4–5 years. Overall, the healthiest amount to consume is none at all. **Low-ROI detour:** Move “Drink less or no alcohol” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “After consuming 100 g of pure alcohol per week, the more one drinks, the earlier they tend to die. 100 g of pure alcohol is roughly equivalent to 2.5 L of beer. At age 40, people who drink 100–200 g per week lose about half a year of life expectancy; those drinking 200–350 g lose 1–2 years; and those drinking over 350 g lose 4–5 years. Overall, the healthiest amount to consume is none at all.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 02-020; 02-021 **Source links:** [Wood AM 等 (2018). Risk thresholds for alcohol consumption: combined analysis of individual-participant data for 599 912 current drinkers in 83 prospective studies. Lancet.](https://doi.org/10.1016/S0140-6736(18)30134-X); [GBD 2016 Alcohol Collaborators (2018). Alcohol use and burden for 195 countries and territories, 1990–2016: a systematic analysis for the Global Burden of Disease Study 2016. Lancet.](https://doi.org/10.1016/S0140-6736(18)31310-2); [Zhao J 等 (2023). Association Between Daily Alcohol Intake and Risk of All-Cause Mortality: A Systematic Review and Meta-analyses. JAMA Network Open.](https://doi.org/10.1001/jamanetworkopen.2023.6185); [Di Castelnuovo A 等 (2006). Alcohol dosing and total mortality in men and women: an updated meta-analysis of 34 prospective studies. Archives of Internal Medicine.](https://doi.org/10.1001/archinte.166.22.2437) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-020 — People who drink daily and experience tremors and palpitations when they stop should not try to quit on their own Original title: 每天都喝酒、一停就手抖心慌的人，别自己硬戒 **Source text (English):** ### 20. People who drink daily and experience tremors and palpitations when they stop should not try to quit on their own - Cost: Seeing a psychiatrist or addiction specialist costs just a few to several dozen yuan. In severe cases, a short hospital stay may be required. - In plain terms: Individuals who consume large amounts of alcohol every day can suffer from withdrawal symptoms when they suddenly stop. Mild cases involve tremors, sweating, palpitations, and insomnia; severe cases may lead to seizures or delirium tremens — a life‑threatening emergency. A nationwide Norwegian health registry follow-up found that those who had experienced delirium tremens had an 8% annual mortality rate thereafter. If you wish to quit, consult a doctor first and describe exactly how much you drink each day. - Benefit: A 2026 clinical review notes that chronic heavy drinkers often develop withdrawal syndrome after abrupt cessation or a major reduction in intake; symptoms include tremors, autonomic hyperactivity, anxiety, insomnia, perceptual disturbances, seizures, and delirium tremens — conditions that are “common and potentially fatal” in general medical practice. Norway’s nationwide registry included 36,287 individuals diagnosed with alcohol dependence, withdrawal states, or delirium tremens between 2009 and 2015. The annual mortality rate was 8.0% in the delirium tremens group, 5.0% in the withdrawal state group, and 3.6% in the alcohol dependence group. The standardized mortality ratio for the delirium tremens group was 9.8 (95% CI 8.9–10.7), indicating that their risk of death is roughly 9.8 times higher than that of age‑matched peers. - Evidence grade: B - Sources:Caputo F, Lungaro L, Costanzini A, De Giorgio R, Addolorato G (2026). Alcohol withdrawal syndrome in hospitalized patients: a practical review. European Journal of Internal Medicine, 107103. ; Bramness JG, Heiberg IH, Høye A, Rossow I (2023). Mortality and alcohol-related morbidity in patients with delirium tremens, alcohol withdrawal state or alcohol dependence in Norway: A register-based prospective cohort study. Addiction, 118(12), 2352–2359. - Notes: How to tell if you need help: If you drink almost every day, experience tremors, sweating, palpitations, or insomnia when you skip a day, or feel better after a morning drink, you should not attempt to quit on your own. Standard medical treatment involves using benzodiazepines to manage the acute phase and administering thiamine (vitamin B1) supplementation. The B grade reflects that the Norwegian data describe “what happens to people who have already had delirium tremens” rather than “what occurs when someone tries to quit independently”; the link between these two situations is an inference. Quitting alcohol is still advisable, but it should be done under medical supervision. For guidance on moderate drinking levels, see section 19; strategies for reducing intake are outlined in section 21. **Original text (Chinese):** ### 20. 每天都喝酒、一停就手抖心慌的人，别自己硬戒 - 成本：挂一次精神科或者成瘾医学科的号，几元到几十元。严重的要住几天院。 - 说人话：天天大量喝酒的人突然停，会出戒断反应。轻的手抖、出汗、心慌、睡不着，重的会抽搐或者出现震颤谵妄，那是会死人的急症。挪威跟踪了三万多人，得过震颤谵妄的那批，往后每年有 8% 的人死亡。想戒就先去医院，说清你每天喝多少。 - 收益：一篇 2026 年的临床综述写明：长期大量饮酒的人在突然停酒或者大幅减量之后会出现戒断综合征，表现包括震颤、自主神经兴奋、焦虑、失眠、感知异常、癫痫发作和震颤谵妄，在普通内科诊疗中「常见且可能危及生命」。挪威的全国登记队列纳入 2009 到 2015 年诊断为酒精依赖、酒精戒断状态或震颤谵妄的 36287 人：震颤谵妄组的年死亡率 8.0%，戒断状态组 5.0%，酒精依赖组 3.6%。震颤谵妄组的标准化死亡比 9.8（95% CI 8.9–10.7，这是可信范围），意思是死亡风险约为同龄一般人群的 9.8 倍。 - 证据等级：B - 来源：Caputo F, Lungaro L, Costanzini A, De Giorgio R, Addolorato G (2026). Alcohol withdrawal syndrome in hospitalized patients: a practical review. European Journal of Internal Medicine, 107103. ；Bramness JG, Heiberg IH, Høye A, Rossow I (2023). Mortality and alcohol-related morbidity in patients with delirium tremens, alcohol withdrawal state or alcohol dependence in Norway: A register-based prospective cohort study. Addiction, 118(12), 2352–2359. - 备注：自己怎么判断：几乎天天喝、一天不喝就手抖出汗心慌睡不着、早上要喝一点才舒服，占一条就别自己硬停。医院的常规做法是用苯二氮䓬类药物把这几天顶过去，同时补硫胺素（维生素 B1）。定 B 级是因为挪威那份队列说的是「得过震颤谵妄的人后来怎么样」，不是「自己硬戒会怎么样」，两者之间是推断。酒还是要戒，只是换成去医院戒。每周喝多少算多见本节第 19 条（少喝或不喝酒），想少喝怎么办见本节第 21 条（先数杯数再找医生）。 **Evidence:** B. How to tell if you need help: If you drink almost every day, experience tremors, sweating, palpitations, or insomnia when you skip a day, or feel better after a morning drink, you should not attempt to quit on your own. Standard medical treatment involves using benzodiazepines to manage the acute phase and administering thiamine (vitamin B1) supplementation. The B grade reflects that the Norwegian data describe “what happens to people who have already had delirium tremens” rather than “what occurs when someone tries to quit independently”; the link between these two situations is an inference. Quitting alcohol is still advisable, but it should be done under medical supervision. For guidance on moderate drinking levels, see section 19; strategies for reducing intake are outlined in section 21. **Source summary:** Individuals who consume large amounts of alcohol every day can suffer from withdrawal symptoms when they suddenly stop. Mild cases involve tremors, sweating, palpitations, and insomnia; severe cases may lead to seizures or delirium tremens — a life‑threatening emergency. A nationwide Norwegian health registry follow-up found that those who had experienced delirium tremens had an 8% annual mortality rate thereafter. If you wish to quit, consult a doctor first and describe exactly how much you drink each day. **Low-ROI detour:** Move “People who drink daily and experience tremors and palpitations when they stop should not try to quit on their own” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Individuals who consume large amounts of alcohol every day can suffer from withdrawal symptoms when they suddenly stop. Mild cases involve tremors, sweating, palpitations, and insomnia; severe cases may lead to seizures or delirium tremens — a life‑threatening emergency. A nationwide Norwegian health registry follow-up found that those who had experienced delirium tremens had an 8% annual mortality rate thereafter. If you wish to quit, consult a doctor first and describe exactly how much you drink each day.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 02-019; 02-021 **Source links:** [Caputo F, Lungaro L, Costanzini A, De Giorgio R, Addolorato G (2026). Alcohol withdrawal syndrome in hospitalized patients: a practical review. European Journal of Internal Medicine, 107103.](https://doi.org/10.1016/j.ejim.2026.107103); [Bramness JG, Heiberg IH, Høye A, Rossow I (2023). Mortality and alcohol-related morbidity in patients with delirium tremens, alcohol withdrawal state or alcohol dependence in Norway: A register-based prospective cohort study. Addiction, 118(12), 2352–2359.](https://doi.org/10.1111/add.16297) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-021 — To drink less, first tally how much you drink each week, then chat briefly with a doctor. Original title: 想少喝酒，先把一周喝了多少数出来，再找医生聊几分钟 **Source text (English):** ### 21. To drink less, first tally how much you drink each week, then chat briefly with a doctor. - Cost: No cost at all. Just count the number of drinks each day and jot it down. Asking your doctor about this during a routine visit costs nothing extra. - In plain terms: A doctor can spend a few minutes reviewing your weekly alcohol intake, explaining the associated risks, and helping you set a realistic goal. After a year, people following this approach typically cut their weekly consumption by about 20 grams of pure alcohol — roughly equivalent to half a liter of beer. Longer consultations do not bring any additional benefits. For those already struggling with heavy drinking, two medications have been proven effective abroad: roughly one in twelve treated individuals stops drinking excessively after treatment. - Benefit: Data from 34 randomized trials involving 15,197 participants show that individuals receiving brief interventions ended up drinking 20 grams less pure alcohol per week than those receiving minimal or no intervention (95% confidence interval: 12–28 grams; evidence of moderate quality). The average baseline consumption among these participants was 244 grams per week. “Brief interventions” here refer to no more than five counseling sessions totaling under 60 minutes; longer sessions provide no extra advantage. Regarding medications: 122 trials with 22,803 participants indicate that acamprosate helps one additional person per 12 treated to abstain from any drinking (95% CI: 8–26). Oral naltrexone at 50 mg daily also yields similar results — one extra abstainer per 12 patients (95% CI: 8–26). - Evidence grade: A - Sources:Kaner EF, Beyer FR, Muirhead C, et al. (2018). Effectiveness of brief alcohol interventions in primary care populations. Cochrane Database of Systematic Reviews, 2, CD004148. ; Jonas DE, Amick HR, Feltner C, et al. (2014). Pharmacotherapy for adults with alcohol use disorders in outpatient settings: a systematic review and meta-analysis. JAMA, 311(18), 1889–1900. - Notes: The benefit is classified as “small” because these figures reflect reductions in alcohol intake rather than lower mortality rates; per our guidelines, outcomes based on surrogate endpoints receive this rating. Most drug trials were conducted abroad, with participants already meeting criteria for alcohol dependence and receiving psychosocial support alongside medication; the reported benefits represent additional gains on top of those standard treatments. Availability and prescribing rules for these drugs in China depend on local medical practice and drug regulations; do not purchase them online without professional guidance. Those experiencing withdrawal symptoms should refer to section 20 of this chapter — do not attempt to quit abruptly on your own. **Original text (Chinese):** ### 21. 想少喝酒，先把一周喝了多少数出来，再找医生聊几分钟 - 成本：不花钱。数杯数每天记一笔就行。在门诊顺口问一句也不额外花钱。 - 说人话：医生花几分钟看你的饮酒量、说清风险、帮你定个目标，一年后平均每周少喝 20 克纯酒精，大约半升啤酒。谈更久并没有更多好处。已经停不下来的，国外有两种药被证明管用，大约每治 12 个人能多 1 个人不再回到一喝就喝多。 - 收益：34 项随机试验、15197 人合起来算，接受简短干预的人在一年后比只接受最少干预或不干预的人每周少喝 20 克纯酒精（95% CI 少 12 到 28 克，这是可信范围；中等质量证据）。这些研究里受试者的基线饮酒量平均是每周 244 克。简短干预指的是不超过 5 次、总时长不到 60 分钟的建议或生活方式咨询；谈得更久并没有多出好处。药物方面：122 项随机试验、22803 人合起来算，阿坎酸每治疗 12 人（95% CI 8 到 26）可多让 1 人不再回到任何饮酒；口服纳曲酮每天 50 毫克，每治疗 12 人（8 到 26）可多让 1 人不再回到重度饮酒。 - 证据等级：A - 来源：Kaner EF, Beyer FR, Muirhead C, et al. (2018). Effectiveness of brief alcohol interventions in primary care populations. Cochrane Database of Systematic Reviews, 2, CD004148. ；Jonas DE, Amick HR, Feltner C, et al. (2014). Pharmacotherapy for adults with alcohol use disorders in outpatient settings: a systematic review and meta-analysis. JAMA, 311(18), 1889–1900. - 备注：收益量级定「小」，是因为这两份证据量到的都是喝了多少，不是死亡率，按本书的规矩只有替代终点就记「小」。药物那部分的试验多在国外做，受试者多数已达到酒精依赖的诊断标准，而且试验里都同时给了心理社会干预，数字是「在这个基础上额外多出来的好处」。这两种药在国内的适应症和能不能开，以医生和药品说明书为准，别自行网购。已经出现戒断反应的见本节第 20 条（别自己硬戒）。 **Evidence:** A. The benefit is classified as “small” because these figures reflect reductions in alcohol intake rather than lower mortality rates; per our guidelines, outcomes based on surrogate endpoints receive this rating. Most drug trials were conducted abroad, with participants already meeting criteria for alcohol dependence and receiving psychosocial support alongside medication; the reported benefits represent additional gains on top of those standard treatments. Availability and prescribing rules for these drugs in China depend on local medical practice and drug regulations; do not purchase them online without professional guidance. Those experiencing withdrawal symptoms should refer to section 20 of this chapter — do not attempt to quit abruptly on your own. **Source summary:** A doctor can spend a few minutes reviewing your weekly alcohol intake, explaining the associated risks, and helping you set a realistic goal. After a year, people following this approach typically cut their weekly consumption by about 20 grams of pure alcohol — roughly equivalent to half a liter of beer. Longer consultations do not bring any additional benefits. For those already struggling with heavy drinking, two medications have been proven effective abroad: roughly one in twelve treated individuals stops drinking excessively after treatment. **Low-ROI detour:** Move “To drink less, first tally how much you drink each week, then chat briefly with a doctor.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “A doctor can spend a few minutes reviewing your weekly alcohol intake, explaining the associated risks, and helping you set a realistic goal. After a year, people following this approach typically cut their weekly consumption by about 20 grams of pure alcohol — roughly equivalent to half a liter of beer. Longer consultations do not bring any additional benefits. For those already struggling with heavy drinking, two medications have been proven effective abroad: roughly one in twelve treated individuals stops drinking excessively after treatment.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 02-020 **Source links:** [Kaner EF, Beyer FR, Muirhead C, et al. (2018). Effectiveness of brief alcohol interventions in primary care populations. Cochrane Database of Systematic Reviews, 2, CD004148.](https://doi.org/10.1002/14651858.CD004148.pub4); [Jonas DE, Amick HR, Feltner C, et al. (2014). Pharmacotherapy for adults with alcohol use disorders in outpatient settings: a systematic review and meta-analysis. JAMA, 311(18), 1889–1900.](https://doi.org/10.1001/jama.2014.3628) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-022 — Eating a small handful of nuts daily Original title: 每天吃一小把坚果 **Source text (English):** ### 22. Eating a small handful of nuts daily - Cost: Consuming 28 grams per day costs roughly 200–300 yuan annually. It’s easy to fit into your routine without taking extra time. - In plain terms: People who regularly eat nuts have roughly 20% lower mortality rates than those who don’t. Even eating nuts just once a week yields a 10% reduction in risk. The greatest benefit is seen when intake reaches a daily handful. - Benefit: Two U.S.-based longitudinal studies tracked 119,000 participants over more than 3 million person-years. Compared to non-nut eaters: individuals consuming nuts less than once a week saw a 7% lower mortality risk (hazard ratio 0.93, 95% CI 0.90–0.96). Those eating nuts once a week had a 11% lower risk (0.89, 0.86–0.93). For intake of 2–4 times weekly, the reduction was 13% (0.87, 0.83–0.90); for 5–6 times weekly, 15% (0.85, 0.79–0.91). Daily consumption resulted in a 20% lower risk (0.80, 0.73–0.86). - Evidence grade: A - Sources:Bao Y, Han J, Hu FB, et al. (2013). Association of nut consumption with total and cause-specific mortality. New England Journal of Medicine, 369(21), 2001-2011. - Notes: Choose unsalted, unflavored varieties. Nuts are calorie-dense, so avoid eating them in excess as a snack. Keep in mind these studies only track long-term trends — nut eaters generally maintain healthier lifestyles overall, so these figures should be interpreted with some caution. **Original text (Chinese):** ### 22. 每天吃一小把坚果 - 成本：每天吃 28 克，一年约两三百元。顺手就吃，不占时间。 - 说人话：常吃坚果的人，同期死亡的概率比不吃的人低约两成。一周吃一次就能看出差别，低约一成。吃到每天一把，差别最明显。 - 收益：两项美国跟踪研究，11.9 万人，300 多万人年。人年就是人数乘以各自跟踪的年数。和不吃坚果的人比：每周吃不到 1 次的人死亡风险低约 7%（风险比 0.93，95% CI 0.90–0.96，这是可信范围）。每周吃 1 次的低约 11%（0.89，0.86–0.93）。每周 2–4 次的低约 13%（0.87，0.83–0.90）。每周 5–6 次的低约 15%（0.85，0.79–0.91）。每周 7 次以上的低约 20%（0.80，0.73–0.86） - 证据等级：A - 来源：Bao Y, Han J, Hu FB, et al. (2013). Association of nut consumption with total and cause-specific mortality. New England Journal of Medicine, 369(21), 2001-2011. - 备注：买原味不加盐的。坚果热量不低，别当零食敞开吃。要注意这类研究只是长期跟踪一群人，吃坚果的人整体生活方式更好，所以数字要打个折 **Evidence:** A. Choose unsalted, unflavored varieties. Nuts are calorie-dense, so avoid eating them in excess as a snack. Keep in mind these studies only track long-term trends — nut eaters generally maintain healthier lifestyles overall, so these figures should be interpreted with some caution. **Source summary:** People who regularly eat nuts have roughly 20% lower mortality rates than those who don’t. Even eating nuts just once a week yields a 10% reduction in risk. The greatest benefit is seen when intake reaches a daily handful. **Low-ROI detour:** Move “Eating a small handful of nuts daily” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “People who regularly eat nuts have roughly 20% lower mortality rates than those who don’t. Even eating nuts just once a week yields a 10% reduction in risk. The greatest benefit is seen when intake reaches a daily handful.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Bao Y, Han J, Hu FB, et al. (2013). Association of nut consumption with total and cause-specific mortality. New England Journal of Medicine, 369(21), 2001-2011.](https://doi.org/10.1056/NEJMoa1307352) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-023 — Swapping some red meat for fish or poultry Original title: 把一部分红肉换成鱼和禽肉 **Source text (English):** ### 23. Swapping some red meat for fish or poultry - Cost: There’s no extra cost or time involved. You’re simply substituting one type of meat for another — no additional purchases needed. The real challenge is adjusting your taste preferences. - In plain terms: Eating two extra servings of processed or red meat each week raises the risk of death by roughly 3% compared to normal intake. Switching to the same amount of fish or poultry eliminates this increase. Within this section, this effect is relatively minor; it’s an easy swap worth making without much effort. - Benefit: This conclusion comes from pooling data across six U.S. studies involving nearly 30,000 participants. Consuming two extra servings of processed meat weekly raised mortality risk by about 3% (hazard ratio 1.03, 95% CI 1.02–1.05). The same increase applied to unprocessed red meat (1.03, 1.01–1.05). However, replacing those servings with poultry resulted in a ratio of 0.99 (0.97–1.02), and fish gave 0.99 (0.97–1.01); neither showed any statistically significant difference. - Evidence grade: A - Sources:Zhong VW, Van Horn L, Greenland P, et al. (2020). Associations of Processed Meat, Unprocessed Red Meat, Poultry, or Fish Intake With Incident Cardiovascular Disease and All-Cause Mortality. JAMA Internal Medicine, 180(4), 503-512. - Notes: The impact of swapping just two servings per week is quite small; don’t expect a major lifespan extension from this change. When spending money on meat, choosing fish or poultry is the wiser option. **Original text (Chinese):** ### 23. 把一部分红肉换成鱼和禽肉 - 成本：不花钱，也不占时间。这是把肉换一种，不是多买。难在要改点口味偏好。 - 说人话：每周多吃两份加工肉或者红肉，同期死亡的概率高约 3%。换成同样份数的鱼或者禽肉，就看不出升高。这条的效应在本节里偏小，属于顺手就换、不必较劲的事。 - 收益：把美国 6 项跟踪研究、近 3 万人合起来算。每周多吃两份加工肉，死亡风险高约 3%（风险比 1.03，95% CI 1.02–1.05，可信范围）。每周多吃两份没加工的红肉，也高约 3%（1.03，1.01–1.05）。同样的吃法换成禽肉，是 0.99（0.97–1.02）；换成鱼，是 0.99（0.97–1.01）。这两项都没看出统计上的差别 - 证据等级：A - 来源：Zhong VW, Van Horn L, Greenland P, et al. (2020). Associations of Processed Meat, Unprocessed Red Meat, Poultry, or Fish Intake With Incident Cardiovascular Disease and All-Cause Mortality. JAMA Internal Medicine, 180(4), 503-512. - 备注：每周两份带来的差别很小，别指望靠换肉多活几年。同样花钱吃肉，可以优先挑鱼和禽肉 **Evidence:** A. The impact of swapping just two servings per week is quite small; don’t expect a major lifespan extension from this change. When spending money on meat, choosing fish or poultry is the wiser option. **Source summary:** Eating two extra servings of processed or red meat each week raises the risk of death by roughly 3% compared to normal intake. Switching to the same amount of fish or poultry eliminates this increase. Within this section, this effect is relatively minor; it’s an easy swap worth making without much effort. **Low-ROI detour:** Move “Swapping some red meat for fish or poultry” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Eating two extra servings of processed or red meat each week raises the risk of death by roughly 3% compared to normal intake. Switching to the same amount of fish or poultry eliminates this increase. Within this section, this effect is relatively minor; it’s an easy swap worth making without much effort.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Zhong VW, Van Horn L, Greenland P, et al. (2020). Associations of Processed Meat, Unprocessed Red Meat, Poultry, or Fish Intake With Incident Cardiovascular Disease and All-Cause Mortality. JAMA Internal Medicine, 180(4), 503-512.](https://doi.org/10.1001/jamainternmed.2019.6969) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-024 — Swap some refined rice and flour for whole grains Original title: 把一部分精米白面换成全谷物 **Source text (English):** ### 24. Swap some refined rice and flour for whole grains - Cost: Whole grain options like brown rice, oats, and whole wheat flour cost slightly more than refined varieties, and they require no extra prep time. The main challenge is getting used to their different texture. - In plain terms: People who eat an extra 90 g of whole grains daily have a roughly 17% lower risk of dying during the same period. That amount equals about three servings. The risk continues to drop when intake rises to around 200 g per day. - Benefit: Pooled data from multiple observational studies (no intervention groups used) shows that adding 90 g of whole grains each day lowers mortality risk by roughly 17% (RR 0.83). This 90 g figure corresponds to three servings. The protective effect remains evident up to 210–225 g per day. Another pooled analysis found that each additional daily serving reduces risk by about 8% (RR 0.92). - Evidence grade: A - Sources:Aune D et al. (2016). Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ. ; Schwingshackl L et al. (2017). Food groups and risk of all-cause mortality: a systematic review and meta-analysis of prospective studies. American Journal of Clinical Nutrition. - Notes: You do not need to replace all refined grains with whole grains — switching to half is already within the range where benefits are most pronounced. Keep in mind these studies are purely observational; people who eat more whole grains tend to be healthier overall, which may inflate the reported numbers. Results across individual studies also vary widely (I² 83%; higher values indicate greater inconsistency between study findings). **Original text (Chinese):** ### 24. 把一部分精米白面换成全谷物 - 成本：糙米、燕麦、全麦面比精米白面贵一点，不占时间。难在口感要慢慢适应。 - 说人话：每天多吃 90 g 全谷物的人，同期死亡的概率低约 17%。90 g 大约是三份。吃到每天 200 g 左右，还在继续往下降。 - 收益：把多项跟踪研究合起来算（只记录、不分组）：全谷物每天多吃 90 g，死亡风险低约 17%（RR 0.83）。90 g 大约是 3 份。这份好处一直持续到每天 210–225 g。另一项汇总里，每天多吃 1 份低约 8%（RR 0.92）。 - 证据等级：A - 来源：Aune D 等 (2016). Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ. ；Schwingshackl L 等 (2017). Food groups and risk of all-cause mortality: a systematic review and meta-analysis of prospective studies. American Journal of Clinical Nutrition. - 备注：不必全换成全谷物，换一半就已经在好处最明显的那一段了。要注意这类研究只是跟踪记录，吃全谷物的人本来就更健康，数字偏大。各项研究之间的结果差得也远（I² 83%，这个数越大说明各研究结论越不一致）。 **Evidence:** A. You do not need to replace all refined grains with whole grains — switching to half is already within the range where benefits are most pronounced. Keep in mind these studies are purely observational; people who eat more whole grains tend to be healthier overall, which may inflate the reported numbers. Results across individual studies also vary widely (I² 83%; higher values indicate greater inconsistency between study findings). **Source summary:** People who eat an extra 90 g of whole grains daily have a roughly 17% lower risk of dying during the same period. That amount equals about three servings. The risk continues to drop when intake rises to around 200 g per day. **Low-ROI detour:** Move “Swap some refined rice and flour for whole grains” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “People who eat an extra 90 g of whole grains daily have a roughly 17% lower risk of dying during the same period. That amount equals about three servings. The risk continues to drop when intake rises to around 200 g per day.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Aune D 等 (2016). Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ.](https://doi.org/10.1136/bmj.i2716); [Schwingshackl L 等 (2017). Food groups and risk of all-cause mortality: a systematic review and meta-analysis of prospective studies. American Journal of Clinical Nutrition.](https://doi.org/10.3945/ajcn.117.153148) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-025 — Drinking tea more than three times a week Original title: 每周喝三次以上茶 **Source text (English):** ### 25. Drinking tea more than three times a week - Cost: It costs just a few dozen to a few hundred yuan per year. Brewing a cup takes only a few minutes, so it doesn’t take up much time at all. - In plain terms: People who regularly drink tea have a roughly 15% lower chance of dying during the same period. Starting at age 50, they can expect to live 1.26 years longer on average, and 1.41 extra years without developing any cardiovascular diseases. - Benefit: A study conducted in China involving 100,900 participants, called China-PAR, tracked half of them for 7.3 years. The results showed that people with a regular tea-drinking habit had a 15% lower risk of death (hazard ratio 0.85, 95% CI 0.79–0.90, which is a reliable range). For those starting at age 50, regular tea drinkers gain 1.41 extra years free from atherosclerotic cardiovascular diseases, and 1.26 extra years of overall life expectancy. - Evidence grade: A - Sources:Wang X, Liu F, Li J, et al. (2020). Tea consumption and the risk of atherosclerotic cardiovascular disease and all-cause mortality: The China-PAR project. European Journal of Preventive Cardiology, 27(18), 1956-1963. ; Tea mycotoxins: Cui P et al. (2020). Quantitative analysis and dietary risk assessment of aflatoxins in Chinese post-fermented dark tea. Food and Chemical Toxicology. ; Zhou H et al. (2022). Mycotoxins in Tea (Camellia sinensis (L.) Kuntze): Contamination and Dietary Exposure Profiling in the Chinese Population. Toxins. ; Green tea extract and liver damage: Hu J et al. (2018). The safety of green tea and green tea extract consumption in adults - Results of a systematic review. Regulatory Toxicology and Pharmacology. - Notes: There are some limitations to this research: it is purely observational, and Chinese men who drink tea tend to smoke and drink more than average. The researchers have accounted for some of these factors, but not all. Also, avoid drinking tea that is excessively hot; refer to the section on hot drink temperatures for more details. Some people worry about mycotoxins in tea; tests on 158 batches of dark tea found aflatoxin in just 2 batches, and the amount consumed via normal tea intake stays well below internationally accepted limits. Another study examining 352 tea samples for 16 types of mycotoxins found that only ochratoxin A in dark tea exceeded the safety limit on average, but even this amount is not considered a dietary risk for regular tea drinkers. Keep tea stored in a dry place, and discard any batches that have become damp or moldy. Tea extract capsules are a different story: taking large doses of concentrated catechins at one time can damage the liver, but this risk does not apply to brewed tea at all. Therefore, all the benefits mentioned here apply only to brewed tea, not to any tea extract supplements. **Original text (Chinese):** ### 25. 每周喝三次以上茶 - 成本：一年几十到几百元。泡一杯几分钟，不占什么时间。 - 说人话：有喝茶习惯的人，同期死亡的概率低约 15%。从 50 岁算起，平均多活 1.26 年，多出 1.41 年不得心血管病的时间。 - 收益：中国一项 10.09 万人的研究（China-PAR），其中一半人跟踪满了 7.3 年。有喝茶习惯的人，死亡风险低约 15%（风险比 0.85，95% CI 0.79–0.90，这是可信范围）。以 50 岁为起点算：有喝茶习惯的人，没得动脉粥样硬化性心血管病的年数多 1.41 年，预期寿命多 1.26 年 - 证据等级：A - 来源：Wang X, Liu F, Li J, et al. (2020). Tea consumption and the risk of atherosclerotic cardiovascular disease and all-cause mortality: The China-PAR project. European Journal of Preventive Cardiology, 27(18), 1956-1963. ；茶叶霉菌毒素：Cui P 等 (2020). Quantitative analysis and dietary risk assessment of aflatoxins in Chinese post-fermented dark tea. Food and Chemical Toxicology. ；Zhou H 等 (2022). Mycotoxins in Tea (Camellia sinensis (L.) Kuntze): Contamination and Dietary Exposure Profiling in the Chinese Population. Toxins. ；绿茶提取物与肝损伤：Hu J 等 (2018). The safety of green tea and green tea extract consumption in adults - Results of a systematic review. Regulatory Toxicology and Pharmacology. - 备注：争议在于：这类研究只是跟踪记录，中国男性喝茶的人里抽烟喝酒的比例高。作者已经扣掉一部分这类影响，但扣不干净。还有一点，别喝滚烫的，热饮温度见本节关于热饮温度的一条。有人担心茶叶里有霉菌毒素。国内查过 158 份黑茶，有 2 份检出黄曲霉毒素，按喝茶的量算，吃进去的量低于国际上的可接受值。另一项查了 352 份茶、16 种霉菌毒素，只有黑茶里的赭曲霉毒素 A 平均含量超过限量。按国人喝茶的量算，两项都没算出膳食风险。茶叶放在干燥的地方，受潮发霉的别喝。绿茶提取物胶囊不一样：高浓度的儿茶素一次大量吞下去会伤肝，冲泡的茶没有这个问题。所以这里说的只是泡的茶，别拿提取物保健品代替 **Evidence:** A. There are some limitations to this research: it is purely observational, and Chinese men who drink tea tend to smoke and drink more than average. The researchers have accounted for some of these factors, but not all. Also, avoid drinking tea that is excessively hot; refer to the section on hot drink temperatures for more details. Some people worry about mycotoxins in tea; tests on 158 batches of dark tea found aflatoxin in just 2 batches, and the amount consumed via normal tea intake stays well below internationally accepted limits. Another study examining 352 tea samples for 16 types of mycotoxins found that only ochratoxin A in dark tea exceeded the safety limit on average, but even this amount is not considered a dietary risk for regular tea drinkers. Keep tea stored in a dry place, and discard any batches that have become damp or moldy. Tea extract capsules are a different story: taking large doses of concentrated catechins at one time can damage the liver, but this risk does not apply to brewed tea at all. Therefore, all the benefits mentioned here apply only to brewed tea, not to any tea extract supplements. **Source summary:** People who regularly drink tea have a roughly 15% lower chance of dying during the same period. Starting at age 50, they can expect to live 1.26 years longer on average, and 1.41 extra years without developing any cardiovascular diseases. **Low-ROI detour:** Move “Drinking tea more than three times a week” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “People who regularly drink tea have a roughly 15% lower chance of dying during the same period. Starting at age 50, they can expect to live 1.26 years longer on average, and 1.41 extra years without developing any cardiovascular diseases.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Wang X, Liu F, Li J, et al. (2020). Tea consumption and the risk of atherosclerotic cardiovascular disease and all-cause mortality: The China-PAR project. European Journal of Preventive Cardiology, 27(18), 1956-1963.](https://doi.org/10.1177/2047487319894685); [茶叶霉菌毒素：Cui P 等 (2020). Quantitative analysis and dietary risk assessment of aflatoxins in Chinese post-fermented dark tea. Food and Chemical Toxicology.](https://doi.org/10.1016/j.fct.2020.111830); [Zhou H 等 (2022). Mycotoxins in Tea (Camellia sinensis (L.) Kuntze): Contamination and Dietary Exposure Profiling in the Chinese Population. Toxins.](https://doi.org/10.3390/toxins14070452); [绿茶提取物与肝损伤：Hu J 等 (2018). The safety of green tea and green tea extract consumption in adults - Results of a systematic review. Regulatory Toxicology and Pharmacology.](https://doi.org/10.1016/j.yrtph.2018.03.019) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-026 — Drinking three to four cups of coffee daily, without sugar or cream Original title: 每天喝三到四杯咖啡，不加糖不加奶盖 **Source text (English):** ### 26. Drinking three to four cups of coffee daily, without sugar or cream - Cost: Making coffee at home costs just one or two yuan per day. It takes only a few minutes to brew a cup, so it doesn’t take up much time at all. - In plain terms: People who drink three to four cups of coffee each day have a roughly 17% lower chance of dying during the same period compared to those who don’t drink coffee at all. - Benefit: One review combined results from 201 separate studies; all of these original studies simply recorded data without any subgroup analysis. The overall finding was that daily coffee drinkers (3–4 cups) faced a 17% lower risk of death than non-drinkers (relative risk 0.83, 95% CI 0.79–0.88 — this is a reliable range). - Evidence grade: A - Sources:Poole R, Kennedy OJ, Roderick P, et al. (2017). Coffee consumption and health: umbrella review of meta-analyses of multiple health outcomes. BMJ, 359, j5024. - Notes: There is some debate here: the original authors pointed out that almost all evidence comes from observational tracking studies, and they also noted that “reliable randomized controlled trials are needed to confirm a causal link.” In other words, to prove causation, participants would need to be randomly assigned to either a coffee-drinking or non-drinking group. For this benefit to apply, coffee should be consumed black; adding sugar or cream negates these positive effects. This recommendation does not apply to pregnant women, or to people suffering from arrhythmia, anxiety, or insomnia. **Original text (Chinese):** ### 26. 每天喝三到四杯咖啡，不加糖不加奶盖 - 成本：自己冲每天一两元。冲一杯几分钟，不占什么时间。 - 说人话：每天喝三到四杯咖啡的人，同期死亡的概率比不喝的人低约 17%。 - 收益：一篇综述把 201 项汇总研究的结果又合到一起算，这些汇总底下的原始研究都只记录、不分组。结果：每天喝 3–4 杯咖啡的人和不喝的人比，死亡风险低 17%（相对风险 0.83，95% CI 0.79–0.88，这是可信范围） - 证据等级：A - 来源：Poole R, Kennedy OJ, Roderick P, et al. (2017). Coffee consumption and health: umbrella review of meta-analyses of multiple health outcomes. BMJ, 359, j5024. - 备注：争议在于：原作者写明证据几乎全来自跟踪记录，还说「需要可靠的随机对照试验才能判断是否为因果」。意思是要把人随机分成两组来比，光看跟踪记录断不了因果。做的时候喝黑咖啡，加糖加奶盖会把好处抵消掉。孕妇，还有心律失常、焦虑、失眠的人，不适用这一条 **Evidence:** A. There is some debate here: the original authors pointed out that almost all evidence comes from observational tracking studies, and they also noted that “reliable randomized controlled trials are needed to confirm a causal link.” In other words, to prove causation, participants would need to be randomly assigned to either a coffee-drinking or non-drinking group. For this benefit to apply, coffee should be consumed black; adding sugar or cream negates these positive effects. This recommendation does not apply to pregnant women, or to people suffering from arrhythmia, anxiety, or insomnia. **Source summary:** People who drink three to four cups of coffee each day have a roughly 17% lower chance of dying during the same period compared to those who don’t drink coffee at all. **Low-ROI detour:** Move “Drinking three to four cups of coffee daily, without sugar or cream” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “People who drink three to four cups of coffee each day have a roughly 17% lower chance of dying during the same period compared to those who don’t drink coffee at all.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Poole R, Kennedy OJ, Roderick P, et al. (2017). Coffee consumption and health: umbrella review of meta-analyses of multiple health outcomes. BMJ, 359, j5024.](https://doi.org/10.1136/bmj.j5024) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-027 — Eating 5 servings (about 400 g) of fruits and vegetables daily Original title: 每天吃够 5 份（约 400 g）水果蔬菜 **Source text (English):** ### 27. Eating 5 servings (about 400 g) of fruits and vegetables daily - Cost: It costs only a few to a dozen yuan per day. You also need to spend some time washing and chopping them. The real challenge is buying and eating the required amount every single day. - In plain terms: Consuming an extra 200 g of fruits and vegetables each day lowers the risk of death by roughly 10% during the same period. People who eat 5 servings daily have a mortality risk that is about 13% lower than those eating just 2 servings. Eating more than that does not bring any further reduction in risk. - Benefit: When pooling data from multiple longitudinal studies (without subgroup analysis), an additional 200 g of fruits and vegetables per day is linked to a 10% drop in death risk (RR 0.90). This protective effect persists up to 800 g per day. A combined analysis of two large US longitudinal studies and 26 other studies shows that people eating 5 servings daily have a mortality risk that is about 13% lower than those eating only 2 servings (HR 0.87). The optimal mix is 2 servings of fruit and 3 servings of vegetables; any extra amount beyond that does not lower the risk further. - Evidence grade: A - Sources:Aune D et al. (2017). Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies. International Journal of Epidemiology. ; Wang DD et al. (2021). Fruit and Vegetable Intake and Mortality: Results From 2 Prospective Cohort Studies of US Men and Women and a Meta-Analysis of 26 Cohort Studies. Circulation. - Notes: Eating 5 servings is sufficient; there is no need to reach 10 servings, as both studies agree on this point. Keep in mind that these studies are purely observational, so confounding factors are inevitable: people who eat more vegetables and fruit tend to have higher incomes, better education, and more physical activity than others. Therefore, the reported 10% risk reduction represents the upper limit of the true effect. **Original text (Chinese):** ### 27. 每天吃够 5 份（约 400 g）水果蔬菜 - 成本：每天几元到十几元。每天要花点时间洗和切。难在要天天买、天天吃够量。 - 说人话：每天多吃 200 g 蔬菜水果，同期死亡的概率低约一成。每天吃够 5 份的人，比只吃 2 份的人低约 13%。再往上吃，不会更低。 - 收益：把多项跟踪研究合起来算（只记录、不分组）：每天多吃 200 g 果蔬，死亡风险低约 10%（RR 0.90）。这份好处一直持续到每天 800 g。美国两项大型跟踪研究加上 26 项研究的汇总：每天吃够 5 份的人，比只吃 2 份的人死亡风险低约 13%（HR 0.87）。最好的搭配是 2 份水果加 3 份蔬菜，再多不再降。 - 证据等级：A - 来源：Aune D 等 (2017). Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies. International Journal of Epidemiology. ；Wang DD 等 (2021). Fruit and Vegetable Intake and Mortality: Results From 2 Prospective Cohort Studies of US Men and Women and a Meta-Analysis of 26 Cohort Studies. Circulation. - 备注：吃够 5 份就行，不用凑到 10 份，两项研究在这一点上的答案一致。要注意这类研究只是跟踪记录，干扰明显：吃菜多的人，收入、教育、运动都和别人不一样。所以「风险低约 10%」已经是上限了。 **Evidence:** A. Eating 5 servings is sufficient; there is no need to reach 10 servings, as both studies agree on this point. Keep in mind that these studies are purely observational, so confounding factors are inevitable: people who eat more vegetables and fruit tend to have higher incomes, better education, and more physical activity than others. Therefore, the reported 10% risk reduction represents the upper limit of the true effect. **Source summary:** Consuming an extra 200 g of fruits and vegetables each day lowers the risk of death by roughly 10% during the same period. People who eat 5 servings daily have a mortality risk that is about 13% lower than those eating just 2 servings. Eating more than that does not bring any further reduction in risk. **Low-ROI detour:** Move “Eating 5 servings (about 400 g) of fruits and vegetables daily” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Consuming an extra 200 g of fruits and vegetables each day lowers the risk of death by roughly 10% during the same period. People who eat 5 servings daily have a mortality risk that is about 13% lower than those eating just 2 servings. Eating more than that does not bring any further reduction in risk.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Aune D 等 (2017). Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies. International Journal of Epidemiology.](https://doi.org/10.1093/ije/dyw319); [Wang DD 等 (2021). Fruit and Vegetable Intake and Mortality: Results From 2 Prospective Cohort Studies of US Men and Women and a Meta-Analysis of 26 Cohort Studies. Circulation.](https://doi.org/10.1161/CIRCULATIONAHA.120.048996) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-028 — Eat fewer ultra-processed foods (chips, instant noodles, pastries, ready meals) Original title: 少吃超加工食品（薯片、方便面、糕点、速食） **Source text (English):** ### 28. Eat fewer ultra-processed foods (chips, instant noodles, pastries, ready meals) - Cost: There’s no direct monetary cost, but you’ll need to spend time cooking or selecting minimally processed ingredients every day. The real challenge is overcoming the long-standing habit of choosing convenience over health. - In plain terms: People who consume the most ultra-processed foods have a roughly 20% higher risk of dying during the study period compared to those who eat the least, and a 50% higher risk of dying from cardiovascular disease. However, this evidence is rated as low certainty, so these figures should be interpreted with caution. - Benefit: One systematic review combined data from multiple studies, even though those original studies did not group participants by ultra-processed food intake. The results showed that people eating more ultra-processed foods had a 21% higher risk of death (RR 1.21) and a 50% higher risk of cardiovascular death (RR 1.50) compared to those eating less. These findings are classified as “highly suggestive” and “convincing” respectively. Yet when assessed using the standard GRADE criteria, the overall certainty of this evidence is low or very low. - Evidence grade: A - Sources:Lane MM et al. (2024). Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses. BMJ. - Notes: There are three main points of debate here. First, the NOVA classification groups foods with vastly different nutritional profiles into the same category. Second, ultra-processed foods overlap heavily with sugary drinks and processed meat (see items 7 and 18), so it’s hard to isolate which factor is responsible for the observed effects. Third, GRADE ratings for this evidence are also low. Therefore, it’s unclear how much additional benefit this recommendation provides after following the other two. The opposing evidence comes from the same review’s low GRADE rating; no original studies have produced contradictory results to date. For now, focus on following items 7 and 18 — avoiding sugary drinks and limiting processed meat — before placing much emphasis on this recommendation. **Original text (Chinese):** ### 28. 少吃超加工食品（薯片、方便面、糕点、速食） - 成本：不花钱，换着买而已。要自己做饭，或者花时间挑没怎么加工过的食材，每天都得占些时间。难在要长期对抗「方便就好」的惯性。 - 说人话：超加工食品吃得最多的人，同期死亡的概率比吃得最少的人高约两成，心血管死亡高五成。不过这类证据被评为不太确定，数字要往回打折看。 - 收益：一篇综述把多项汇总研究又合到一起算，这些汇总底下的原始研究都只记录、不分组。结果：超加工食品吃得多的人比吃得少的人，死亡风险高约 21%（RR 1.21），心血管病死亡高约 50%（RR 1.50）。这两项的证据分级分别是「高度提示」和「令人信服」。但按通行的证据打分法（GRADE）评，确定性是低或极低。 - 证据等级：A - 来源：Lane MM 等 (2024). Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses. BMJ. - 备注：争议在三点。一是这套分类（NOVA）把营养差别很大的食物划成了一类。二是它和含糖饮料、加工肉（第 7、18 条）大量重叠，分不清到底是哪一项在起作用。三是按通行的证据打分法（GRADE）评，等级也低。所以做到那两条之后，这一条还能多带来多少好处，说不准。反方的证据就是同一篇综述给出的低评级本身，目前没有得出相反结论的原始研究。所以先把第 7、18 条（不喝含糖饮料、少吃加工肉）做到，再看这一条。 **Evidence:** A. There are three main points of debate here. First, the NOVA classification groups foods with vastly different nutritional profiles into the same category. Second, ultra-processed foods overlap heavily with sugary drinks and processed meat (see items 7 and 18), so it’s hard to isolate which factor is responsible for the observed effects. Third, GRADE ratings for this evidence are also low. Therefore, it’s unclear how much additional benefit this recommendation provides after following the other two. The opposing evidence comes from the same review’s low GRADE rating; no original studies have produced contradictory results to date. For now, focus on following items 7 and 18 — avoiding sugary drinks and limiting processed meat — before placing much emphasis on this recommendation. **Source summary:** People who consume the most ultra-processed foods have a roughly 20% higher risk of dying during the study period compared to those who eat the least, and a 50% higher risk of dying from cardiovascular disease. However, this evidence is rated as low certainty, so these figures should be interpreted with caution. **Low-ROI detour:** Move “Eat fewer ultra-processed foods (chips, instant noodles, pastries, ready meals)” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “People who consume the most ultra-processed foods have a roughly 20% higher risk of dying during the study period compared to those who eat the least, and a 50% higher risk of dying from cardiovascular disease. However, this evidence is rated as low certainty, so these figures should be interpreted with caution.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Lane MM 等 (2024). Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses. BMJ.](https://doi.org/10.1136/bmj-2023-077310) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-029 — Switching from coal and wood to electricity or gas for cooking and heating Original title: 做饭、取暖不烧煤和柴，换成电或燃气 **Source text (English):** ### 29. Switching from coal and wood to electricity or gas for cooking and heating - Cost: Rural households must replace their stoves and pay higher fuel costs, resulting in an annual expense of several hundred to over a thousand yuan. This is a one-time change that doesn’t require ongoing effort. In cities, most households already use electricity or gas. - In plain terms: People who cook with coal or wood face roughly a 10% higher chance of dying over the same period compared to those using electricity or gas. For those who heat their homes with coal or wood, the risk is about 14% higher. Those who have already switched to cleaner fuels have a mortality risk that is 13%–33% lower than those still relying on coal or wood. - Benefit: A Chinese longitudinal study tracked 271,000 adults without cardiovascular disease, recording their health outcomes without assigning them to groups. Individuals who cooked using solid fuels such as coal or wood had a mortality risk roughly 11% higher (HR 1.11) than those using electricity or gas. Those who used solid fuels for heating faced a 14% higher risk (HR 1.14). Among people who had switched from solid fuels to cleaner alternatives, the risk dropped by 13% for cooking (HR 0.87) and by 33% for heating (HR 0.67). Separate data also show that for every 10 µg/m³ increase in long-term exposure to outdoor PM2.5, the risk of death from natural causes rises by roughly 8% (RR 1.08). Natural causes refer to deaths not resulting from accidents. - Evidence grade: A - Sources:Yu K et al. (2018). Association of Solid Fuel Use With Risk of Cardiovascular and All-Cause Mortality in Rural China. JAMA. ; Chen J, Hoek G (2020). Long-term exposure to PM and all-cause and cause-specific mortality: A systematic review and meta-analysis. Environment International. - Notes: These studies merely track health outcomes over time. Households that switch to cleaner fuels are often wealthier, so part of the observed 0.67-fold reduction in risk is likely linked to socioeconomic factors. Regarding outdoor PM2.5, individual actions such as relocating, wearing masks, or using air purifiers have limited impact. There are no studies evaluating air purifiers based on mortality rates, so no specific figures are provided here. 〔104〕 **Original text (Chinese):** ### 29. 做饭、取暖不烧煤和柴，换成电或燃气 - 成本：农村家庭要换灶具，加上燃料费，一年几百到上千元。换一次就完事，不长期占时间。城里人基本已经是电或燃气了。 - 说人话：做饭烧煤或烧柴的人，同期死亡的概率高约一成；取暖烧煤柴的高约 14%。已经改用电或燃气的人，比还在烧煤柴的人死亡概率低 13%–33%。 - 收益：中国有一项慢性病往后跟踪的研究，只记录、不分组，27.1 万名没有心血管病的成人。做饭用煤柴这类固体燃料的人，死亡风险比用电或燃气的人高约 11%（HR 1.11）。取暖用固体燃料的人高约 14%（HR 1.14）。已经从固体燃料换成清洁燃料的人，和还在烧的人比，做饭这项低约 13%（HR 0.87）。取暖这项低约 33%（HR 0.67）。室外的 PM2.5 另有一笔账。把 104 项跟踪研究合起来算，长期吸到的浓度每高 10 µg/m³，自然原因死亡风险高约 8%（RR 1.08）。自然原因就是非意外的病死。 - 证据等级：A - 来源：Yu K 等 (2018). Association of Solid Fuel Use With Risk of Cardiovascular and All-Cause Mortality in Rural China. JAMA. ；Chen J, Hoek G (2020). Long-term exposure to PM and all-cause and cause-specific mortality: A systematic review and meta-analysis. Environment International. - 备注：这类研究只是跟踪记录。换了燃料的家庭往往也更富裕，「风险降到 0.67 倍」这个数里混着家境的影响。至于室外的 PM2.5，个人能做的有限，无非是搬家、戴口罩、用净化器。空气净化器没有以死亡率为终点的研究，所以本节不给数字。 **Evidence:** A. These studies merely track health outcomes over time. Households that switch to cleaner fuels are often wealthier, so part of the observed 0.67-fold reduction in risk is likely linked to socioeconomic factors. Regarding outdoor PM2.5, individual actions such as relocating, wearing masks, or using air purifiers have limited impact. There are no studies evaluating air purifiers based on mortality rates, so no specific figures are provided here. 〔104〕 **Source summary:** People who cook with coal or wood face roughly a 10% higher chance of dying over the same period compared to those using electricity or gas. For those who heat their homes with coal or wood, the risk is about 14% higher. Those who have already switched to cleaner fuels have a mortality risk that is 13%–33% lower than those still relying on coal or wood. **Low-ROI detour:** Move “Switching from coal and wood to electricity or gas for cooking and heating” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “People who cook with coal or wood face roughly a 10% higher chance of dying over the same period compared to those using electricity or gas. For those who heat their homes with coal or wood, the risk is about 14% higher. Those who have already switched to cleaner fuels have a mortality risk that is 13%–33% lower than those still relying on coal or wood.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Yu K 等 (2018). Association of Solid Fuel Use With Risk of Cardiovascular and All-Cause Mortality in Rural China. JAMA.](https://doi.org/10.1001/jama.2018.2151); [Chen J, Hoek G (2020). Long-term exposure to PM and all-cause and cause-specific mortality: A systematic review and meta-analysis. Environment International.](https://doi.org/10.1016/j.envint.2020.105974) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-030 — Let hot drinks cool down before drinking; avoid tea, soup, and coffee that are piping hot Original title: 热的东西放一放再喝，不喝滚烫的茶、汤和咖啡 **Source text (English):** ### 30. Let hot drinks cool down before drinking; avoid tea, soup, and coffee that are piping hot - Cost: There’s no monetary cost — you just need to wait two to three extra minutes each time. The hard part is resisting the urge to drink them when you’re craving them. - In plain terms: Drinking tea that is extremely hot raises your risk of esophageal cancer by 8 times compared to drinking lukewarm tea. Even “hot” tea doubles that risk. If you drink tea less than two minutes after pouring it, your risk is 5 times higher than if you wait at least four minutes to drink it. - Benefit: In a high-risk area for esophageal cancer in northern Iran, researchers compared 300 patients with esophageal cancer to 571 healthy individuals. All results below are compared to people who drank lukewarm tea. Those who drank “hot” tea had roughly 2.07 times the risk of developing squamous cell carcinoma of the esophagus (95% CI: 1.28–3.35). For those who drank “extremely hot” tea, the risk was about 8.16 times higher (95% CI: 3.93–16.9). People who drank tea less than two minutes after pouring it had 5.41 times the risk of those who waited at least four minutes to drink it (95% CI: 2.63–11.1). - Evidence grade: A - Sources:Islami F, Pourshams A, Nasrollahzadeh D, et al. (2009). Tea drinking habits and oesophageal cancer in a high risk area in northern Iran: population based case-control study. BMJ, 338, b929. ; Loomis D, Guyton KZ, Grosse Y, et al. (2016). Carcinogenicity of drinking coffee, mate, and very hot beverages. Lancet Oncology, 17(7), 877-878. - Notes: The International Agency for Research on Cancer classifies hot drinks above 65°C as Group 2A carcinogens, meaning they are “probably carcinogenic to humans.” The same assessment also confirms that coffee itself is not carcinogenic. In China, high rates of esophageal cancer in regions such as Chaoshan and the Taihang Mountains are linked to the habit of drinking tea while it is still very hot. **Original text (Chinese):** ### 30. 热的东西放一放再喝，不喝滚烫的茶、汤和咖啡 - 成本：不花钱，每次多等两三分钟。难在嘴馋的时候忍住不喝。 - 说人话：喝很烫的茶，得食管癌的概率是喝温茶的 8 倍。就算只是「热」，也有 2 倍。倒出来不到两分钟就喝，风险是等四分钟以上再喝的 5 倍。 - 收益：在伊朗北部的食管癌高发区，拿 300 名患者和 571 名没得病的人对比。下面都和喝温茶的人比。喝「热」茶的人，得食管鳞癌的机会约为 2.07 倍（比值比，95% CI 1.28–3.35，可信范围）。喝「很热」的约为 8.16 倍（3.93–16.9）。倒出后不到 2 分钟就喝的人，约为等 4 分钟以上再喝的人的 5.41 倍（2.63–11.1） - 证据等级：A - 来源：Islami F, Pourshams A, Nasrollahzadeh D, et al. (2009). Tea drinking habits and oesophageal cancer in a high risk area in northern Iran: population based case-control study. BMJ, 338, b929. ；Loomis D, Guyton KZ, Grosse Y, et al. (2016). Carcinogenicity of drinking coffee, mate, and very hot beverages. Lancet Oncology, 17(7), 877-878. - 备注：国际癌症研究机构把 65 ℃ 以上的热饮列为 2A 类，意思是很可能致癌。同一份评估认定咖啡本身不致癌。中国的潮汕、太行山一带食管癌高发，和趁烫喝的习惯有关 **Evidence:** A. The International Agency for Research on Cancer classifies hot drinks above 65°C as Group 2A carcinogens, meaning they are “probably carcinogenic to humans.” The same assessment also confirms that coffee itself is not carcinogenic. In China, high rates of esophageal cancer in regions such as Chaoshan and the Taihang Mountains are linked to the habit of drinking tea while it is still very hot. **Source summary:** Drinking tea that is extremely hot raises your risk of esophageal cancer by 8 times compared to drinking lukewarm tea. Even “hot” tea doubles that risk. If you drink tea less than two minutes after pouring it, your risk is 5 times higher than if you wait at least four minutes to drink it. **Low-ROI detour:** Move “Let hot drinks cool down before drinking; avoid tea, soup, and coffee that are piping hot” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Drinking tea that is extremely hot raises your risk of esophageal cancer by 8 times compared to drinking lukewarm tea. Even “hot” tea doubles that risk. If you drink tea less than two minutes after pouring it, your risk is 5 times higher than if you wait at least four minutes to drink it.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Islami F, Pourshams A, Nasrollahzadeh D, et al. (2009). Tea drinking habits and oesophageal cancer in a high risk area in northern Iran: population based case-control study. BMJ, 338, b929.](https://doi.org/10.1136/bmj.b929); [Loomis D, Guyton KZ, Grosse Y, et al. (2016). Carcinogenicity of drinking coffee, mate, and very hot beverages. Lancet Oncology, 17(7), 877-878.](https://doi.org/10.1016/S1470-2045(16)30239-X) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-031 — Getting some sun during the day — don’t stay out of the light all the time Original title: 白天出门晒晒太阳，别整天不见光 **Source text (English):** ### 31. Getting some sun during the day — don’t stay out of the light all the time - Cost: No cost at all. Just a few minutes each day — on your commute or during lunch breaks is enough. - In plain terms: Women who deliberately avoid sunlight can expect to live 0.6 to 2.1 years less than those who get the most sun exposure. Even non-smokers who avoid the sun tend to have lifespans similar to smokers who get plenty of sun. - Benefit: A Swedish study followed nearly 29,500 women for 20 years. Compared to the group getting the most sun, those who avoided it ended up living 0.6 to 2.1 years less. The authors noted that “non-smoking women who avoid sunlight have life expectancies comparable to smokers in the group getting the most sun exposure.” - Evidence grade: B - Sources:Lindqvist PG, Epstein E, Nielsen K, et al. (2016). Avoidance of sun exposure as a risk factor for major causes of death: a competing risk analysis of the Melanoma in Southern Sweden cohort. Journal of Internal Medicine, 280(4), 375-387. - Notes: There are some caveats: Sweden’s high latitude means limited sunlight overall, so these findings may not directly apply to China. It’s also possible that people avoiding sun tend to be less physically active or less inclined to go outdoors. Also, avoid sunburn — wear protection under strong midday sun, since excessive exposure raises skin cancer risk. **Original text (Chinese):** ### 31. 白天出门晒晒太阳，别整天不见光 - 成本：不花钱。每天十几分钟，上下班路上和午休就够了。 - 说人话：刻意躲太阳的女性，预期寿命比晒得最多的人少 0.6 到 2.1 年。不吸烟但躲太阳的人，寿命和晒得最多的吸烟者差不多。 - 收益：瑞典一项研究，2.95 万名女性，跟踪 20 年。和晒太阳最多的那组比，刻意回避晒太阳的人预期寿命少 0.6 到 2.1 年。作者写道「不吸烟但回避晒太阳的人，预期寿命与晒太阳最多组里的吸烟者相当」 - 证据等级：B - 来源：Lindqvist PG, Epstein E, Nielsen K, et al. (2016). Avoidance of sun exposure as a risk factor for major causes of death: a competing risk analysis of the Melanoma in Southern Sweden cohort. Journal of Internal Medicine, 280(4), 375-387. - 备注：争议在于：瑞典纬度高、日照少，结论不能直接搬到中国。而且回避晒太阳的人，可能本来就体弱、不爱出门。另外别晒到晒伤，正午强光下还是要遮挡，因为晒太阳会增加皮肤癌风险 **Evidence:** B. There are some caveats: Sweden’s high latitude means limited sunlight overall, so these findings may not directly apply to China. It’s also possible that people avoiding sun tend to be less physically active or less inclined to go outdoors. Also, avoid sunburn — wear protection under strong midday sun, since excessive exposure raises skin cancer risk. **Source summary:** Women who deliberately avoid sunlight can expect to live 0.6 to 2.1 years less than those who get the most sun exposure. Even non-smokers who avoid the sun tend to have lifespans similar to smokers who get plenty of sun. **Low-ROI detour:** Move “Getting some sun during the day — don’t stay out of the light all the time” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Women who deliberately avoid sunlight can expect to live 0.6 to 2.1 years less than those who get the most sun exposure. Even non-smokers who avoid the sun tend to have lifespans similar to smokers who get plenty of sun.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Lindqvist PG, Epstein E, Nielsen K, et al. (2016). Avoidance of sun exposure as a risk factor for major causes of death: a competing risk analysis of the Melanoma in Southern Sweden cohort. Journal of Internal Medicine, 280(4), 375-387.](https://doi.org/10.1111/joim.12496) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-032 — Keeping BMI between 20–25; losing weight if overweight Original title: 把 BMI 控制在 20–25，超重就减 **Source text (English):** ### 32. Keeping BMI between 20–25; losing weight if overweight - Cost: There is no monetary cost. However, diet and exercise require daily time commitment. This is the most demanding guideline in the whole chapter: maintaining weight loss long-term is harder than losing it in the first place. - In plain terms: Mortality is lowest when BMI falls within 20–25. At BMI 27.5–30, risk rises by roughly 20%; at 30–35, it increases by about 45%; at 35–40, it nearly doubles. East Asian individuals are especially sensitive to excess weight — for every 5-point rise in BMI, risk climbs by roughly 40%. - Benefit: This analysis combined individual data from 239 longitudinal studies (no subgrouping was performed). Only three groups remained in the final dataset: non-smokers, individuals without chronic illnesses at enrollment, and those who survived at least five years after enrollment. Results showed that mortality risk was lowest at BMI 20–25. Between 25–27.5, risk rose by about 7% (HR 1.07); at 27.5–30, it climbed by 20% (HR 1.20); at 30–35, by 45% (HR 1.45); at 35–40, by 94% (HR 1.94); and at 40–60, it was 2.76 times higher (HR 2.76). For East Asian populations, each additional 5 kg/m² of BMI above 25 raised mortality risk by roughly 39% (HR 1.39). - Evidence grade: A - Sources:Global BMI Mortality Collaboration (2016). Body-mass index and all-cause mortality: individual-participant-data meta-analysis of 239 prospective studies in four continents. Lancet. ; Flegal KM et al. (2013). Association of all-cause mortality with overweight and obesity using standard body mass index categories: a systematic review and meta-analysis. JAMA. (disputing party) - Notes: This topic remains debated. Some researchers argue that being slightly overweight actually extends lifespan; their pooled data indicated a roughly 6% lower mortality risk for overweight individuals and 5% lower risk for those with mild obesity. The main disagreement centers on whether to exclude three specific data groups: smokers, individuals with pre-existing illnesses, and participants in the first few years after enrollment. Exclusion is recommended because severely ill patients often lose weight first. After removing these groups from the analysis of 239 studies, the elevated mortality risk associated with excess weight reappeared. It is also important to note that no randomized trials have proven that weight loss itself reduces overall mortality. The benefit figures above result from cross-sectional comparisons between people of different weights, not from direct proof that losing weight yields such reductions. Those aiming to lose weight need not obsess over meal timing; neither breakfast consumption nor the 16:8 intermittent fasting method offers any extra advantage — see Section 6, Item 26 for details. **Original text (Chinese):** ### 32. 把 BMI 控制在 20–25，超重就减 - 成本：不花钱。饮食加运动每天都要占时间。这是全节最费毅力的一条：要长期管住嘴、迈开腿，减下来之后维持比减更难。 - 说人话：死亡的概率在 BMI 20–25 这一段最低。BMI 到 27.5–30 高约两成，30–35 高约四成半，35–40 接近翻倍。东亚人对超重更敏感，BMI 每高 5，风险高约四成。 - 收益：把 239 项往后跟踪的研究的个人数据合起来算（只记录、不分组）。这份分析只留了三类人：从不吸烟的、入组时没有慢性病的、入组后又活过 5 年的。结果：死亡风险在 BMI 20–25 最低。BMI 25–27.5 高约 7%（HR 1.07）。27.5–30 高约 20%（HR 1.20）。30–35 高约 45%（HR 1.45）。35–40 高约 94%（HR 1.94）。40–60 是 2.76 倍（HR 2.76）。BMI 25 以上的人每高 5 kg/m²，东亚人群的风险高约 39%（HR 1.39）。 - 证据等级：A - 来源：Global BMI Mortality Collaboration (2016). Body-mass index and all-cause mortality: individual-participant-data meta-analysis of 239 prospective studies in four continents. Lancet. ；Flegal KM 等 (2013). Association of all-cause mortality with overweight and obesity using standard body mass index categories: a systematic review and meta-analysis. JAMA. （争议方） - 备注：争议。有一方认为「胖一点反而活得久」。他们汇总后得到：超重的人死亡风险低约 6%，轻度肥胖的低约 5%。双方分歧主要在要不要把三类数据剔掉：抽烟的人、已经得病的人、刚入组头几年的数据。之所以要剔，是因为重病的人会先瘦下来。那项汇总 239 项研究的分析把这三类剔掉之后，超重带来的风险又出现了。另外还要注意，没有随机试验证明减重本身能降低总死亡率。上面的收益是拿不同胖瘦的人横着比出来的，不代表减掉就能降这么多。要减重的人不必在吃饭时间上下功夫，早餐和 16:8 轻断食都没有额外好处，见第 6 节第 26 条（不要指望吃早餐或 16:8 帮你控制体重） **Evidence:** A. This topic remains debated. Some researchers argue that being slightly overweight actually extends lifespan; their pooled data indicated a roughly 6% lower mortality risk for overweight individuals and 5% lower risk for those with mild obesity. The main disagreement centers on whether to exclude three specific data groups: smokers, individuals with pre-existing illnesses, and participants in the first few years after enrollment. Exclusion is recommended because severely ill patients often lose weight first. After removing these groups from the analysis of 239 studies, the elevated mortality risk associated with excess weight reappeared. It is also important to note that no randomized trials have proven that weight loss itself reduces overall mortality. The benefit figures above result from cross-sectional comparisons between people of different weights, not from direct proof that losing weight yields such reductions. Those aiming to lose weight need not obsess over meal timing; neither breakfast consumption nor the 16:8 intermittent fasting method offers any extra advantage — see Section 6, Item 26 for details. **Source summary:** Mortality is lowest when BMI falls within 20–25. At BMI 27.5–30, risk rises by roughly 20%; at 30–35, it increases by about 45%; at 35–40, it nearly doubles. East Asian individuals are especially sensitive to excess weight — for every 5-point rise in BMI, risk climbs by roughly 40%. **Low-ROI detour:** Move “Keeping BMI between 20–25; losing weight if overweight” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Mortality is lowest when BMI falls within 20–25. At BMI 27.5–30, risk rises by roughly 20%; at 30–35, it increases by about 45%; at 35–40, it nearly doubles. East Asian individuals are especially sensitive to excess weight — for every 5-point rise in BMI, risk climbs by roughly 40%.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 06-026 **Source links:** [Global BMI Mortality Collaboration (2016). Body-mass index and all-cause mortality: individual-participant-data meta-analysis of 239 prospective studies in four continents. Lancet.](https://doi.org/10.1016/S0140-6736(16)30175-1); [Flegal KM 等 (2013). Association of all-cause mortality with overweight and obesity using standard body mass index categories: a systematic review and meta-analysis. JAMA.](https://doi.org/10.1001/jama.2012.113905) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-033 — Eating chili peppers four or more times per week Original title: 每周吃四次以上辣椒 **Source text (English):** ### 33. Eating chili peppers four or more times per week - Cost: There are no costs or time commitments involved. - In plain terms: People who eat chili peppers four or more times each week have a roughly 23% lower chance of dying during the same period compared to those who rarely consume them; their risk of cardiovascular-related death is also about one-third lower. - Benefit: A study conducted in Italy included 22,800 participants, with half of them followed for an average of 8.2 years. Over this period, 1,236 participants passed away. Those who ate chili peppers four or more times per week had a 23% lower risk of death relative to people who ate very little chili (hazard ratio 0.77, 95% CI 0.66–0.90). Their risk of cardiovascular-related death was also 34% lower (hazard ratio 0.66, 95% CI 0.50–0.86). - Evidence grade: B - Sources:Bonaccio M, Di Castelnuovo A, Costanzo S, et al. (2019). Chili Pepper Consumption and Mortality in Italian Adults. Journal of the American College of Cardiology, 74(25), 3139-3149. - Notes: There is some debate around these findings: the research was conducted in the context of a Mediterranean diet, so individuals who ate more chili peppers may have followed a diet overall more aligned with local traditional eating habits. Additionally, people suffering from gastroesophageal reflux, hemorrhoids, or irritable bowel syndrome may experience worsened symptoms from eating chili peppers, so they do not need to force themselves to consume it. **Original text (Chinese):** ### 33. 每周吃四次以上辣椒 - 成本：不花钱，也不占时间。 - 说人话：每周吃四次以上辣椒的人，同期死亡的概率比很少吃的人低约 23%，心血管死亡低约三分之一。 - 收益：意大利一项 2.28 万人的研究，其中一半人跟踪满了 8.2 年，共 1236 人去世。每周吃辣椒 4 次以上的人，死亡风险比很少吃的人低约 23%（风险比 0.77，95% CI 0.66–0.90，可信范围）。心血管死亡低约 34%（0.66，0.50–0.86） - 证据等级：B - 来源：Bonaccio M, Di Castelnuovo A, Costanzo S, et al. (2019). Chili Pepper Consumption and Mortality in Italian Adults. Journal of the American College of Cardiology, 74(25), 3139-3149. - 备注：争议在于：这是在地中海饮食的背景下做的跟踪记录，吃辣的人可能整体饮食更接近当地的传统吃法。还要注意，有胃食管反流、痔疮、肠易激的人，吃辣会加重症状，不必勉强 **Evidence:** B. There is some debate around these findings: the research was conducted in the context of a Mediterranean diet, so individuals who ate more chili peppers may have followed a diet overall more aligned with local traditional eating habits. Additionally, people suffering from gastroesophageal reflux, hemorrhoids, or irritable bowel syndrome may experience worsened symptoms from eating chili peppers, so they do not need to force themselves to consume it. **Source summary:** People who eat chili peppers four or more times each week have a roughly 23% lower chance of dying during the same period compared to those who rarely consume them; their risk of cardiovascular-related death is also about one-third lower. **Low-ROI detour:** Move “Eating chili peppers four or more times per week” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “People who eat chili peppers four or more times each week have a roughly 23% lower chance of dying during the same period compared to those who rarely consume them; their risk of cardiovascular-related death is also about one-third lower.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Bonaccio M, Di Castelnuovo A, Costanzo S, et al. (2019). Chili Pepper Consumption and Mortality in Italian Adults. Journal of the American College of Cardiology, 74(25), 3139-3149.](https://doi.org/10.1016/j.jacc.2019.09.068) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-034 — Drinking one or two servings of milk or yogurt daily Original title: 每天喝一两份奶或酸奶 **Source text (English):** ### 34. Drinking one or two servings of milk or yogurt daily - Cost: Only a few yuan per day, with no extra time required. - In plain terms: People who consume two or more servings of milk or yogurt each day have a roughly 17% lower chance of dying during the same period compared to those who do not drink any. - Benefit: The PURE study followed over 136,000 participants across 21 countries for an average of 9.1 years; 6,796 of them passed away. Those who ate two or more servings of dairy products daily faced a 17% lower risk of death than non-consumers (hazard ratio 0.83, 95% CI 0.72–0.96). This trend was statistically significant (P=0.0052). - Evidence grade: B - Sources:Dehghan M, Mente A, Rangarajan S, et al. (2018). Association of dairy intake with cardiovascular disease and mortality in 21 countries from five continents (PURE): a prospective cohort study. Lancet, 392(10161), 2288-2297. - Notes: A key point of debate is that PURE included many participants from low- and middle-income countries; the fact that they could afford daily dairy intake suggests better socioeconomic status, which is hard to fully rule out as a confounding factor. Additionally, people with lactose intolerance can safely switch to yogurt or low-lactose milk instead of drinking regular milk. **Original text (Chinese):** ### 34. 每天喝一两份奶或酸奶 - 成本：每天几元，不占时间。 - 说人话：每天喝两份以上奶或者酸奶的人，同期死亡的概率比不喝的人低约 17%。 - 收益：PURE 跟踪研究覆盖 21 个国家、13.6 万人，平均跟踪 9.1 年，共 6796 人去世。每天吃两份以上奶制品的人，死亡风险比不吃的人低约 17%（风险比 0.83，95% CI 0.72–0.96，可信范围），趋势 P=0.0052 - 证据等级：B - 来源：Dehghan M, Mente A, Rangarajan S, et al. (2018). Association of dairy intake with cardiovascular disease and mortality in 21 countries from five continents (PURE): a prospective cohort study. Lancet, 392(10161), 2288-2297. - 备注：争议在于：PURE 纳入了大量中低收入国家，在那里能天天喝奶本身就说明家境不错，这层干扰很难排干净。另外乳糖不耐受的人改喝酸奶或者低乳糖奶，不必硬喝牛奶 **Evidence:** B. A key point of debate is that PURE included many participants from low- and middle-income countries; the fact that they could afford daily dairy intake suggests better socioeconomic status, which is hard to fully rule out as a confounding factor. Additionally, people with lactose intolerance can safely switch to yogurt or low-lactose milk instead of drinking regular milk. **Source summary:** People who consume two or more servings of milk or yogurt each day have a roughly 17% lower chance of dying during the same period compared to those who do not drink any. **Low-ROI detour:** Move “Drinking one or two servings of milk or yogurt daily” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “People who consume two or more servings of milk or yogurt each day have a roughly 17% lower chance of dying during the same period compared to those who do not drink any.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Dehghan M, Mente A, Rangarajan S, et al. (2018). Association of dairy intake with cardiovascular disease and mortality in 21 countries from five continents (PURE): a prospective cohort study. Lancet, 392(10161), 2288-2297.](https://doi.org/10.1016/S0140-6736(18)31812-9) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-035 — Eggs need not be avoided, but don’t eat three or four daily Original title: 鸡蛋不用戒，但别每天三四个 **Source text (English):** ### 35. Eggs need not be avoided, but don’t eat three or four daily - Cost: No cost involved, and it takes no extra time. - In plain terms: Eating an extra half whole egg each day raises the overall mortality risk by roughly 7%. Swapping that half egg for egg whites, fish, poultry, or nuts actually lowers the risk of death across all categories. There’s no need to cut eggs out of your diet, just avoid consuming three or four daily. - Benefit: A U.S. study tracking 521,000 people found that 129,000 participants died over time. Those who ate an extra half whole egg daily had a 7% higher mortality risk (hazard ratio 1.07, 95% CI 1.06–1.08, a reliable range). Replacing that half egg with equal amounts of egg whites, poultry, fish, dairy, or nuts and legumes further reduces mortality risk, including for cardiovascular disease, cancer, and respiratory conditions. - Evidence grade: B - Sources:Zhuang P, Wu F, Mao L, et al. (2021). Egg and cholesterol consumption and mortality from cardiovascular and different causes in the United States: A population-based cohort study. PLoS Medicine, 18(2), e1003508. - Notes: This topic remains highly debated: other long‑term studies of large populations and meta‑analyses have found no link between egg consumption and mortality. The U.S. Dietary Guidelines have also removed the previous daily cholesterol limit. The key takeaway is to avoid eating three or four eggs daily; one egg per day poses no concern. **Original text (Chinese):** ### 35. 鸡蛋不用戒，但别每天三四个 - 成本：不花钱，也不占时间。 - 说人话：每天多吃半个全蛋，同期死亡的概率高约 7%。把这半个换成蛋清、鱼、禽肉或者坚果，各项死亡风险反而都更低。不用戒鸡蛋，只是别每天吃三四个。 - 收益：美国一项 52.1 万人的跟踪研究，共 12.9 万人去世。每天多吃半个全蛋，死亡风险高约 7%（风险比 1.07，95% CI 1.06–1.08，这是可信范围）。把这半个全蛋换成等量的蛋清、禽肉、鱼、奶制品或者坚果豆类，死亡风险会更低，心血管、癌症、呼吸系统这三项的死亡风险也都更低 - 证据等级：B - 来源：Zhuang P, Wu F, Mao L, et al. (2021). Egg and cholesterol consumption and mortality from cardiovascular and different causes in the United States: A population-based cohort study. PLoS Medicine, 18(2), e1003508. - 备注：争议很大：也有长期跟踪大批人的研究，以及多项研究的汇总，没发现鸡蛋和死亡率有关。美国膳食指南已经取消了胆固醇的每日上限。要避免的只是每天吃三四个，一天一个不必担心 **Evidence:** B. This topic remains highly debated: other long‑term studies of large populations and meta‑analyses have found no link between egg consumption and mortality. The U.S. Dietary Guidelines have also removed the previous daily cholesterol limit. The key takeaway is to avoid eating three or four eggs daily; one egg per day poses no concern. **Source summary:** Eating an extra half whole egg each day raises the overall mortality risk by roughly 7%. Swapping that half egg for egg whites, fish, poultry, or nuts actually lowers the risk of death across all categories. There’s no need to cut eggs out of your diet, just avoid consuming three or four daily. **Low-ROI detour:** Move “Eggs need not be avoided, but don’t eat three or four daily” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Eating an extra half whole egg each day raises the overall mortality risk by roughly 7%. Swapping that half egg for egg whites, fish, poultry, or nuts actually lowers the risk of death across all categories. There’s no need to cut eggs out of your diet, just avoid consuming three or four daily.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Zhuang P, Wu F, Mao L, et al. (2021). Egg and cholesterol consumption and mortality from cardiovascular and different causes in the United States: A population-based cohort study. PLoS Medicine, 18(2), e1003508.](https://doi.org/10.1371/journal.pmed.1003508) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-036 — Take baths whenever you can — don’t limit yourself to showers Original title: 有条件就泡澡，别只冲淋浴 **Source text (English):** ### 36. Take baths whenever you can — don’t limit yourself to showers - Cost: It costs a bit more in water and electricity; each bath takes about half an hour. - In plain terms: People who bathe almost daily have roughly 28% lower risk of cardiovascular events and about 46% lower risk of brain hemorrhage compared to those who bathe fewer than twice a week. - Benefit: A Japanese study involving 30,000 participants followed over 19 years identified 2,097 cardiovascular events. Those who bathed almost daily showed roughly 28% lower risk of cardiovascular events than those bathing no more than twice a week (hazard ratio 0.72, 95% CI 0.62–0.84). The risk of coronary heart disease was about 35% lower (0.65, 0.45–0.94), stroke risk dropped by roughly 26% (0.74, 0.62–0.87), and brain hemorrhage risk fell by about 46% (0.54, 0.40–0.73). - Evidence grade: B - Sources:Ukai T, Iso H, Yamagishi K, et al. (2020). Habitual tub bathing and risks of incident coronary heart disease and stroke. Heart, 106(10), 732-737. - Notes: There are some caveats: these results come from a Japanese population with a strong bathtub culture; most Chinese households lack the facilities for daily baths. Also, water should not be too hot and baths should not be excessively long. For older adults and those with existing cardiovascular or cerebrovascular conditions, very hot water and prolonged immersion can actually be dangerous — Japan sees many elderly deaths in bathtubs each year. **Original text (Chinese):** ### 36. 有条件就泡澡，别只冲淋浴 - 成本：多花些水费电费。每次半小时。 - 说人话：几乎每天泡澡的人，心血管事件的风险比每周泡不到两次的人低约 28%，脑出血低约 46%。 - 收益：日本一项 3.0 万人的研究，跟踪 19 年，共 2097 例心血管事件。几乎每天泡澡的人，比每周泡不超过两次的人心血管事件风险低约 28%（风险比 0.72，95% CI 0.62–0.84，这是可信范围）。冠心病低约 35%（0.65，0.45–0.94）。脑卒中低约 26%（0.74，0.62–0.87）。脑出血低约 46%（0.54，0.40–0.73） - 证据等级：B - 来源：Ukai T, Iso H, Yamagishi K, et al. (2020). Habitual tub bathing and risks of incident coronary heart disease and stroke. Heart, 106(10), 732-737. - 备注：争议在于：这是在日本人群和浴缸文化下做出的结果，中国多数家庭没有条件天天泡。另外水别太烫，也别泡太久。对老年人和有心脑血管病的人，水温过高、泡得太久反而危险，日本每年有大量老人在浴缸里猝死 **Evidence:** B. There are some caveats: these results come from a Japanese population with a strong bathtub culture; most Chinese households lack the facilities for daily baths. Also, water should not be too hot and baths should not be excessively long. For older adults and those with existing cardiovascular or cerebrovascular conditions, very hot water and prolonged immersion can actually be dangerous — Japan sees many elderly deaths in bathtubs each year. **Source summary:** People who bathe almost daily have roughly 28% lower risk of cardiovascular events and about 46% lower risk of brain hemorrhage compared to those who bathe fewer than twice a week. **Low-ROI detour:** Move “Take baths whenever you can — don’t limit yourself to showers” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “People who bathe almost daily have roughly 28% lower risk of cardiovascular events and about 46% lower risk of brain hemorrhage compared to those who bathe fewer than twice a week.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Ukai T, Iso H, Yamagishi K, et al. (2020). Habitual tub bathing and risks of incident coronary heart disease and stroke. Heart, 106(10), 732-737.](https://doi.org/10.1136/heartjnl-2019-315752) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-037 — Keep naps under 30 minutes—no longer than an hour. If you regularly need a one- or two-hour nap to get through the day, it’s time to see a doctor. Original title: 把午睡控制在半小时内，别超过一小时，非得睡一两小时才撑得住就去查原因 **Source text (English):** ### 37. Keep naps under 30 minutes—no longer than an hour. If you regularly need a one- or two-hour nap to get through the day, it’s time to see a doctor. - Cost: Free. Just set an alarm before you nap; it requires very little willpower. - In plain terms: People who nap for less than an hour show no increase in mortality or chronic disease risk, and their mental clarity actually improves. In contrast, those who nap for over an hour face roughly a 30% higher risk of coronary heart disease, and about a 20% higher risk of diabetes and obesity. So set that alarm and wake up after half an hour. If you find yourself needing a one- or two-hour nap every day just to function, that’s a clear sign you should get a medical check-up. - Benefit: One umbrella meta-analysis compiled data from 16 separate meta-analyses covering 244 health outcomes. An umbrella meta-analysis essentially aggregates findings from multiple existing meta-analyses. Its conclusions: individuals who nap for less than 60 minutes show no rise in overall mortality or chronic disease risk, and experience the greatest improvement in cognitive function (SMD 0.69, 95% CI 0.37–1.00—a reliable range). Naps lasting 20–30 minutes provide the biggest boost to physical performance (SMD 0.99, 95% CI 0.67–1.31). On the other hand, people who nap for over an hour face a roughly 30% higher risk of coronary heart disease, and about a 20% higher risk of diabetes and obesity. Another study used wrist-worn monitors to objectively measure naps in 1,338 adults aged 56 and older, rather than relying on self-reported questionnaires. After up to 19 years of follow-up, 926 participants had died. For every extra hour of napping, mortality risk rose by about 13% (HR 1.13, 95% CI 1.04–1.23). Each additional daily nap added roughly 7% to mortality risk (HR 1.07, 95% CI 1.02–1.13). People who napped in the morning faced a roughly 30% higher risk compared to those who napped earlier in the afternoon (HR 1.30, 95% CI 1.03–1.64). - Evidence grade: B - Sources:Du P, Li J, Hua Z, et al. (2026). Multiple Health Outcomes of Daytime Napping: A Comprehensive Umbrella Review. Public Health Reviews. ; Gao C, Cai R, Zheng X, et al. (2026). Objectively Measured Daytime Napping Patterns and All-Cause Mortality in Older Adults. JAMA Network Open. ; Dashti HS et al. (2021). Genetic determinants of daytime napping and effects on cardiometabolic health. Nature Communications. - Notes: This topic remains somewhat controversial. Both of the aforementioned studies merely recorded nap duration without stratifying participants by health status. It’s quite possible that individuals who habitually nap for long periods already suffer from sleep apnea, anemia, hypothyroidism, depression, or other chronic conditions; thus it’s hard to isolate exactly how much of the observed mortality increase is directly attributable to napping itself. Two Mendelian randomization studies involving 453,000 and 541,000 participants respectively found only one consistent link: the more frequently a person naps, the slightly higher their blood pressure and waist circumference become. No causal effect on coronary heart disease or diabetes was detected. Consequently, you shouldn’t view “shortening naps” as a reliable strategy for lowering mortality. The recommendation to “seek medical evaluation” is essentially a Level C suggestion: if daytime fatigue is so severe that you need a lengthy nap, first examine your nighttime sleep quality; be sure to screen for sleep apnea if you snore or experience breathing pauses during sleep, and also run blood tests and thyroid function tests. For tips on how short naps can boost alertness, see Section 3, Item 11 (a 10‑minute nap in the afternoon works wonders). Information on optimal nighttime sleep duration can be found in Section 13 of this chapter (aim for seven hours per night). **Original text (Chinese):** ### 37. 把午睡控制在半小时内，别超过一小时，非得睡一两小时才撑得住就去查原因 - 成本：不花钱。睡前定个闹钟就行，几乎不用毅力。 - 说人话：午睡不超过一小时的人，死亡和慢性病的风险没有升高，脑子还更清醒一些。睡过一小时的人，冠心病风险高约三成，糖尿病和肥胖高约两成。所以定个闹钟，半小时叫醒自己。要是每天非得睡一两小时才撑得住，那是该去查身体的信号。 - 收益：一篇伞形综述汇总了 16 篇荟萃分析、244 个健康结局。伞形综述就是把已有的汇总研究再汇总一遍。结论是：午睡少于 60 分钟的人，总死亡率和慢性病风险都没有升高，脑力改善也最明显（SMD 0.69，95% CI 0.37–1.00，这是可信范围）。20 到 30 分钟的短午睡对运动表现的改善最大（SMD 0.99，0.67–1.31）。午睡超过 60 分钟的人，冠心病风险高约 30%，糖尿病和肥胖风险高约 20%。另一项研究让 1338 名 56 岁以上的老人戴腕表实测午睡，不靠自己填问卷。跟踪最长 19 年，期间 926 人去世。午睡每多 1 小时，死亡风险高约 13%（HR 1.13，95% CI 1.04–1.23）。每天多睡一次，高约 7%（HR 1.07，1.02–1.13）。在上午睡的人，比在下午早些时候睡的人高约 30%（HR 1.30，1.03–1.64）。 - 证据等级：B - 来源：Du P, Li J, Hua Z, 等 (2026). Multiple Health Outcomes of Daytime Napping: A Comprehensive Umbrella Review. Public Health Reviews. ；Gao C, Cai R, Zheng X, 等 (2026). Objectively Measured Daytime Napping Patterns and All-Cause Mortality in Older Adults. JAMA Network Open. ；Dashti HS 等 (2021). Genetic determinants of daytime napping and effects on cardiometabolic health. Nature Communications. - 备注：争议。上面两项都是只记录、不分组的研究。午睡时间长的人，本来就更可能有睡眠呼吸暂停、贫血、甲状腺功能减退、抑郁或者别的慢性病。所以「睡得久的人死得多」里有多少是午睡本身造成的，说不清。用基因做的因果推断（孟德尔随机化，45.3 万人加 54.1 万人）只支持一件事：午睡越频繁，血压和腰围越高一点。它没有查到午睡对冠心病和糖尿病有因果影响。所以别把「少睡午觉」当成降死亡率的手段。「去查原因」那半是作者建议，属于 C 级：白天困到必须长睡，先查夜里的睡眠，打呼噜和睡觉憋气要查睡眠呼吸暂停，再查血常规和甲状腺。短午睡怎么提神见第 3 节第 11 条（下午困了睡 10 分钟）。夜间睡多久见本节第 13 条（每晚睡 7 小时）。 **Evidence:** B. This topic remains somewhat controversial. Both of the aforementioned studies merely recorded nap duration without stratifying participants by health status. It’s quite possible that individuals who habitually nap for long periods already suffer from sleep apnea, anemia, hypothyroidism, depression, or other chronic conditions; thus it’s hard to isolate exactly how much of the observed mortality increase is directly attributable to napping itself. Two Mendelian randomization studies involving 453,000 and 541,000 participants respectively found only one consistent link: the more frequently a person naps, the slightly higher their blood pressure and waist circumference become. No causal effect on coronary heart disease or diabetes was detected. Consequently, you shouldn’t view “shortening naps” as a reliable strategy for lowering mortality. The recommendation to “seek medical evaluation” is essentially a Level C suggestion: if daytime fatigue is so severe that you need a lengthy nap, first examine your nighttime sleep quality; be sure to screen for sleep apnea if you snore or experience breathing pauses during sleep, and also run blood tests and thyroid function tests. For tips on how short naps can boost alertness, see Section 3, Item 11 (a 10‑minute nap in the afternoon works wonders). Information on optimal nighttime sleep duration can be found in Section 13 of this chapter (aim for seven hours per night). **Source summary:** People who nap for less than an hour show no increase in mortality or chronic disease risk, and their mental clarity actually improves. In contrast, those who nap for over an hour face roughly a 30% higher risk of coronary heart disease, and about a 20% higher risk of diabetes and obesity. So set that alarm and wake up after half an hour. If you find yourself needing a one- or two-hour nap every day just to function, that’s a clear sign you should get a medical check-up. **Low-ROI detour:** Move “Keep naps under 30 minutes—no longer than an hour. If you regularly need a one- or two-hour nap to get through the day, it’s time to see a doctor.” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “People who nap for less than an hour show no increase in mortality or chronic disease risk, and their mental clarity actually improves. In contrast, those who nap for over an hour face roughly a 30% higher risk of coronary heart disease, and about a 20% higher risk of diabetes and obesity. So set that alarm and wake up after half an hour. If you find yourself needing a one- or two-hour nap every day just to function, that’s a clear sign you should get a medical check-up.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 02-013; 03-011 **Source links:** [Du P, Li J, Hua Z, 等 (2026). Multiple Health Outcomes of Daytime Napping: A Comprehensive Umbrella Review. Public Health Reviews.](https://doi.org/10.3389/phrs.2026.1609013); [Gao C, Cai R, Zheng X, 等 (2026). Objectively Measured Daytime Napping Patterns and All-Cause Mortality in Older Adults. JAMA Network Open.](https://doi.org/10.1001/jamanetworkopen.2026.7938); [Dashti HS 等 (2021). Genetic determinants of daytime napping and effects on cardiometabolic health. Nature Communications.](https://doi.org/10.1038/s41467-020-20585-3) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-038 — Catch up on sleep the night after a sleepless night — don’t wait until the weekend Original title: 熬夜之后第二天晚上就补觉，别攒到周末 **Source text (English):** ### 38. Catch up on sleep the night after a sleepless night — don’t wait until the weekend - Cost: No cost at all. Those extra hour or two of sleep you make up are exactly what you’d have wanted to get anyway. - In plain terms: People who get less sleep than they need and fail to make it up the following night have roughly a 15% higher risk of mortality compared to those with regular sleep patterns. Those who are severely sleep-deprived and still don’t catch up face a 42% higher risk. For people who do make up the lost sleep, no such elevated risk is observed. So, if you stay up late, go to bed early the next night. - Benefit: This meta-analysis involved 85,618 participants from the UK Biobank, with an average age of 61.8 years. Wrist-worn monitors tracked their daily sleep patterns over a median follow-up period of 8 years. The researchers first identified “sleep deficit nights” for each individual — nights when they got more than 2.5 hours less sleep than their personal sleep needs. The first night after such a deficit was labelled a “catch-up night”, and if participants got more sleep than required that night, it counted as a successful catch-up. Based on this, five distinct sleep patterns were identified. Compared to people with regular sleep schedules, those who were sleep-deprived and failed to catch up had a 15% higher all-cause mortality risk (HR 1.15, 95% CI 1.01–1.31). For those with a cumulative sleep deficit exceeding 3.5 hours and no catch-up, this risk rose to 42% (HR 1.42, 1.24–1.63). No significant risk elevation was found in either of the two groups that did make up their sleep deficit; for those who caught up after a moderate deficit, the HR was 1.12 (0.98–1.28). Among people who naturally get less sleep, those who were sleep-deprived and did not catch up had a 19% higher mortality risk (HR 1.19, 1.01–1.40), while those with severe sleep deficits and no catch-up faced a 38% higher risk (HR 1.38, 1.17–1.63). These findings were replicated in a separate US health survey involving 4,586 participants. - Evidence grade: B - Sources:Li X, Zhang M, Li Z, et al. (2026). Acute sleep rebound following sleep restriction is associated with reduced mortality risk. Nature Communications. - Notes: This is an observational study with no formal grouping of participants. It is possible that people who cannot catch up on sleep are inherently busier or in poorer health, a factor this study does not fully account for. The fact that no risk elevation was detected in the two catch-up groups only means no statistically significant difference was found; their point estimates remain above 1, so catching up on sleep does not completely eliminate all risk. Therefore, if you stay up late, you should aim to make up the lost sleep as soon as possible, but this does not give you a free pass to regularly sacrifice sleep. For the purposes of this study, “catching up on sleep” refers to getting extra sleep on the first night after a deficit, and does not include waiting until the weekend to make up the total deficit. Maintaining a regular sleep schedule where you stay up on weekdays and catch up on weekends — a pattern known as social jetlag — is itself linked to cardiovascular disease; see item 13 in this section (aim to get around 7 hours of sleep per night with consistent sleep times). The recommendation to wake up at the same time every day, including on weekends (see item 2 in section 3) does not conflict with this advice: it simply encourages you to go to bed early on the night after a sleepless night, rather than sleeping in until noon the following day. **Original text (Chinese):** ### 38. 熬夜之后第二天晚上就补觉，别攒到周末 - 成本：不花钱。补的那一两个小时本来就想睡。 - 说人话：少睡之后第二天晚上没补上的人，死亡风险比作息规律的人高约 15%，少得厉害又不补的高约 42%。补上了的人看不出风险升高。所以熬了夜，第二天晚上就早点上床。 - 收益：英国生物银行 85,618 人，平均年龄 61.8 岁，戴腕表记录逐日睡眠，中位随访 8 年。研究先按每个人自己的睡眠需求算出「少睡的夜」，指比自己需要的少睡 2.5 小时以上。少睡那段之后的第一晚算「补觉夜」，这一晚比自己需要的多睡就算补上了。按这个分成五种模式。和作息规律的人相比，少睡又不补的全因死亡风险高约 15%（HR 1.15，95% CI 1.01–1.31，这是可信范围）。累计少睡超过 3.5 小时又不补的高约 42%（HR 1.42，1.24–1.63）。补上了的两组都没有显著关联，其中少睡后补是 HR 1.12（0.98–1.28）。本来就睡得短的人里，少睡不补高约 19%（1.19，1.01–1.40），严重少睡不补高约 38%（1.38，1.17–1.63）。这个结果在另一批 4,586 人的美国健康调查里也重复出来了。 - 证据等级：B - 来源：Li X, Zhang M, Li Z, 等 (2026). Acute sleep rebound following sleep restriction is associated with reduced mortality risk. Nature Communications. - 备注：这是只记录、不分组的研究。补不上的人可能本来就更忙、身体更差，这一层排不干净。「补上了的两组看不出风险升高」只是没查出差别，它们的点估计仍然大于 1，补了也不等于没事。所以熬了夜要尽快还上，也不能因此随便熬夜。这项研究里的补觉指少睡之后第一晚多睡一会儿，不包括攒到周末一次补。把「工作日熬、周末补」固定成每周的节奏，叫社会时差，本身和心血管病有关，见本节第 13 条（每晚睡 7 小时左右，作息固定）。周末也固定起床那条见第 3 节第 2 条（固定起床时间，周末也一样），和本条不冲突：本条让你当晚早点上床，不是让你第二天睡到中午。 **Evidence:** B. This is an observational study with no formal grouping of participants. It is possible that people who cannot catch up on sleep are inherently busier or in poorer health, a factor this study does not fully account for. The fact that no risk elevation was detected in the two catch-up groups only means no statistically significant difference was found; their point estimates remain above 1, so catching up on sleep does not completely eliminate all risk. Therefore, if you stay up late, you should aim to make up the lost sleep as soon as possible, but this does not give you a free pass to regularly sacrifice sleep. For the purposes of this study, “catching up on sleep” refers to getting extra sleep on the first night after a deficit, and does not include waiting until the weekend to make up the total deficit. Maintaining a regular sleep schedule where you stay up on weekdays and catch up on weekends — a pattern known as social jetlag — is itself linked to cardiovascular disease; see item 13 in this section (aim to get around 7 hours of sleep per night with consistent sleep times). The recommendation to wake up at the same time every day, including on weekends (see item 2 in section 3) does not conflict with this advice: it simply encourages you to go to bed early on the night after a sleepless night, rather than sleeping in until noon the following day. **Source summary:** People who get less sleep than they need and fail to make it up the following night have roughly a 15% higher risk of mortality compared to those with regular sleep patterns. Those who are severely sleep-deprived and still don’t catch up face a 42% higher risk. For people who do make up the lost sleep, no such elevated risk is observed. So, if you stay up late, go to bed early the next night. **Low-ROI detour:** Move “Catch up on sleep the night after a sleepless night — don’t wait until the weekend” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “People who get less sleep than they need and fail to make it up the following night have roughly a 15% higher risk of mortality compared to those with regular sleep patterns. Those who are severely sleep-deprived and still don’t catch up face a 42% higher risk. For people who do make up the lost sleep, no such elevated risk is observed. So, if you stay up late, go to bed early the next night.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 02-013; 03-002 **Source links:** [Li X, Zhang M, Li Z, 等 (2026). Acute sleep rebound following sleep restriction is associated with reduced mortality risk. Nature Communications.](https://doi.org/10.1038/s41467-026-72461-1) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-039 — The longer you work night shifts, the higher your cardiovascular risk — switch if you can Original title: 上夜班干得越久心血管风险越高，能转岗就趁早转 **Source text (English):** ### 39. The longer you work night shifts, the higher your cardiovascular risk — switch if you can - Cost: Switching jobs or changing shifts may mean a pay cut and loss of night-shift bonuses. Job hunting takes time and determination. If you factor this into your calculations when choosing a job, the cost is effectively zero. - In plain terms: People who work night shifts develop cardiovascular disease about 13% more often than those who don’t, and cardiovascular deaths rise by roughly 27%. The longer you work nights, the worse it gets: for every additional five night shifts, cardiovascular disease risk climbs another 7%. So, when you weigh the long-term costs, it makes sense to switch shifts early on. As for cancer risk, the evidence linking night shifts to cancer is far weaker than commonly believed. - Benefit: A pooled analysis of 23 studies — all observational, no subgroup adjustments — shows that night-shift workers face a roughly 13% higher risk of cardiovascular events (RR 1.13, 95% CI 1.10–1.16). Cardiovascular deaths rise by about 27% (RR 1.27, 1.18–1.36). Over time, each extra five night shifts adds roughly 7% to cardiovascular disease risk (RR 1.07, 1.04–1.09) and about 5% to cardiovascular mortality (RR 1.05, 1.03–1.06). Specific conditions show similar trends: coronary heart disease incidence rises by 22% (RR 1.22, 1.16–1.28) and mortality by the same amount; ischemic heart disease deaths increase by 39% (RR 1.39, 1.06–1.84); stroke mortality climbs by 49% (RR 1.49, 1.04–2.12). Stroke incidence, however, shows no significant rise (RR 1.06, 0.95–1.18). - Evidence grade: A - Sources:Xi J, Ma W, Tao Y, et al. (2025). Association between night shift work and cardiovascular disease: a systematic review and dose-response meta-analysis. Frontiers in Public Health. ; Esposito G, Bravi F, Santucci C, et al. (2025). Night shift work and breast cancer risk in healthcare workers: a systematic review and meta-analysis. Occupational Medicine. ; Shen QM, Li ZY, Tan YT, et al. (2026). Night shift work and risk of total and site-specific cancer: results from a prospective cohort study among Chinese men. Scandinavian Journal of Work, Environment & Health. ; Czeisler CA, Johnson MP, Duffy JF, et al. (1990). Exposure to bright light and darkness to treat physiologic maladaptation to night work. New England Journal of Medicine, 322(18), 1253-1259. - Notes: All these findings come from observational studies without subgroup adjustments. Night-shift workers naturally differ from others in smoking habits, weight, and income, and full adjustments are hard to achieve. Cancer risk evidence is weaker than popular claims suggest. A pooled analysis of 12 studies involving 12,132 breast cancer cases found only a 5% higher risk among night-shift workers (RR 1.05, 95% CI 0.96–1.14). After 20 years of night work, the risk rose to 25% (RR 1.25, 1.01–1.55), but this figure lost significance after accounting for publication bias; the link is “far from established.” Another long-term study of Chinese men over 16.1 years found no overall cancer link, though pancreatic cancer risk rose 59% (HR 1.59, 1.09–2.31) after 11–20 years of night work. Therefore, this analysis focuses on cardiovascular risk, not cancer. Not everyone must leave night shifts; you should weigh the long-term costs yourself. For those already working nights, several steps help: quit smoking (see Section 1); control blood pressure and cholesterol per medical advice (Section 12); and make up lost sleep after shifts (Section 38). Two additional strategies are worth trying: eat mainly during daylight hours, and use bright light during shifts plus near-total darkness during daytime rest to reset your circadian rhythm. Only the latter has proven effective at shifting the rhythm; ordinary indoor lighting leaves it unchanged even after six night shifts. Bright light at 7,000–12,000 lux combined with near-total darkness restores it in four days. Crucially, all three measures — bright night-time light, strict daytime darkness, and sunglasses on the way home — must be used together; skipping any one negates the effect. Both strategies affect metabolism and sleep only; no trials have shown they lower cardiovascular risk. On days off, returning to a daytime routine resets the rhythm again. Full numbers, sources, and details on how the body tracks time are in [docs/Biological clock and night shift.md](../../docs/research/Biological clock and night shift.md). [8202〕 **Original text (Chinese):** ### 39. 上夜班干得越久心血管风险越高，能转岗就趁早转 - 成本：转岗或换工作可能少拿钱，夜班津贴也没了。找工作要花时间，下决心也难。如果是挑工作的时候把这笔账算进去，成本是零。 - 说人话：上夜班的人，心血管病比不上夜班的人多约 13%，心血管死亡多约 27%。而且干得越久越多：每多上 5 年夜班，心血管病再多约 7%。所以这笔账按年数算，能转岗就趁早。至于夜班致癌，证据比流传的说法软得多。 - 收益：把 23 项跟踪研究合起来算，只记录、不分组。上夜班的人心血管事件风险高约 13%（RR 1.13，95% CI 1.10–1.16，这是可信范围）。心血管死亡高约 27%（RR 1.27，1.18–1.36）。按年数看：每多上 5 年夜班，心血管病发生率再高约 7%（RR 1.07，1.04–1.09），心血管死亡再高约 5%（RR 1.05，1.03–1.06）。分病看，冠心病发生高约 22%（1.22，1.16–1.28），冠心病死亡高约 22%（1.22，1.10–1.36），缺血性心脏病死亡高约 39%（1.39，1.06–1.84），卒中死亡高约 49%（1.49，1.04–2.12）。卒中的发生率那一项不显著（1.06，0.95–1.18）。 - 证据等级：A - 来源：Xi J, Ma W, Tao Y, 等 (2025). Association between night shift work and cardiovascular disease: a systematic review and dose-response meta-analysis. Frontiers in Public Health. ；Esposito G, Bravi F, Santucci C, 等 (2025). Night shift work and breast cancer risk in healthcare workers: a systematic review and meta-analysis. Occupational Medicine. ；Shen QM, Li ZY, Tan YT, 等 (2026). Night shift work and risk of total and site-specific cancer: results from a prospective cohort study among Chinese men. Scandinavian Journal of Work, Environment & Health. ；Czeisler CA, Johnson MP, Duffy JF, 等 (1990). Exposure to bright light and darkness to treat physiologic maladaptation to night work. New England Journal of Medicine, 322(18), 1253-1259. - 备注：这些都是只记录、不分组的研究。上夜班的人在吸烟、体重、收入上本来就和别人不一样，校正不干净。夜班致癌这件事，证据比流传的说法软得多。汇总 12 项研究、12,132 例乳腺癌的分析里，干过夜班的人风险只高约 5%，可信范围跨过了 1（RR 1.05，0.96–1.14）。干满 20 年那一档高约 25%（1.25，1.01–1.55），但作者做影响分析后这一项就不显著了，校正可能的发表偏倚后接近 1，原话是这个关联「远未确立」。另一项跟踪中国男性 16.1 年、8,202 例癌症的研究里，夜班和总癌症及多数常见癌都没有关联，只有胰腺癌在累计干 11 到 20 年那一档高约 59%（HR 1.59，1.09–2.31）。所以这条按心血管算账，不按癌症。不是谁都该离开夜班岗位，按年数算的这笔账要你自己算。已经在干的，先把能改的改掉：戒烟见本节第 1 条（戒烟，越早越好），血压血脂见本节第 12 条（有高血压、高血脂就按医嘱规律吃药），夜班之后的觉怎么补见本节第 38 条（熬夜之后第二天晚上就补觉）。另有两条能试的对策：把进食集中在白天，以及用强光加白天严格遮光把生物钟搬过去。后者是唯一被证明真能搬动生物钟的办法。普通室内照明下连上六个夜班，生物钟纹丝不动；换成 7000 到 12000 勒克斯的强光加白天近乎全黑，四天就整个倒了过来。**夜里的光要够亮、白天睡觉要严格遮光、下班路上戴墨镜挡晨光，三样缺一不可**，漏掉最后一样等于白做。两条对策的终点都只到代谢指标和睡眠，没有试验测过照做能不能把心血管风险降下来。休息日过回白天的生活，钟还会被打回去。剂量、原始数字和其余来源，连同身体怎么认时间，都在 [docs/生物钟和夜班.md](../docs/生物钟和夜班.md)。 **Evidence:** A. All these findings come from observational studies without subgroup adjustments. Night-shift workers naturally differ from others in smoking habits, weight, and income, and full adjustments are hard to achieve. Cancer risk evidence is weaker than popular claims suggest. A pooled analysis of 12 studies involving 12,132 breast cancer cases found only a 5% higher risk among night-shift workers (RR 1.05, 95% CI 0.96–1.14). After 20 years of night work, the risk rose to 25% (RR 1.25, 1.01–1.55), but this figure lost significance after accounting for publication bias; the link is “far from established.” Another long-term study of Chinese men over 16.1 years found no overall cancer link, though pancreatic cancer risk rose 59% (HR 1.59, 1.09–2.31) after 11–20 years of night work. Therefore, this analysis focuses on cardiovascular risk, not cancer. Not everyone must leave night shifts; you should weigh the long-term costs yourself. For those already working nights, several steps help: quit smoking (see Section 1); control blood pressure and cholesterol per medical advice (Section 12); and make up lost sleep after shifts (Section 38). Two additional strategies are worth trying: eat mainly during daylight hours, and use bright light during shifts plus near-total darkness during daytime rest to reset your circadian rhythm. Only the latter has proven effective at shifting the rhythm; ordinary indoor lighting leaves it unchanged even after six night shifts. Bright light at 7,000–12,000 lux combined with near-total darkness restores it in four days. Crucially, all three measures — bright night-time light, strict daytime darkness, and sunglasses on the way home — must be used together; skipping any one negates the effect. Both strategies affect metabolism and sleep only; no trials have shown they lower cardiovascular risk. On days off, returning to a daytime routine resets the rhythm again. Full numbers, sources, and details on how the body tracks time are in [docs/Biological clock and night shift.md](../../docs/research/Biological clock and night shift.md). [8202〕 **Source summary:** People who work night shifts develop cardiovascular disease about 13% more often than those who don’t, and cardiovascular deaths rise by roughly 27%. The longer you work nights, the worse it gets: for every additional five night shifts, cardiovascular disease risk climbs another 7%. So, when you weigh the long-term costs, it makes sense to switch shifts early on. As for cancer risk, the evidence linking night shifts to cancer is far weaker than commonly believed. **Low-ROI detour:** Move “The longer you work night shifts, the higher your cardiovascular risk — switch if you can” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “People who work night shifts develop cardiovascular disease about 13% more often than those who don’t, and cardiovascular deaths rise by roughly 27%. The longer you work nights, the worse it gets: for every additional five night shifts, cardiovascular disease risk climbs another 7%. So, when you weigh the long-term costs, it makes sense to switch shifts early on. As for cancer risk, the evidence linking night shifts to cancer is far weaker than commonly believed.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 02-001; 02-012; 02-038 **Source links:** [Xi J, Ma W, Tao Y, 等 (2025). Association between night shift work and cardiovascular disease: a systematic review and dose-response meta-analysis. Frontiers in Public Health.](https://doi.org/10.3389/fpubh.2025.1668848); [Esposito G, Bravi F, Santucci C, 等 (2025). Night shift work and breast cancer risk in healthcare workers: a systematic review and meta-analysis. Occupational Medicine.](https://doi.org/10.1093/occmed/kqaf040); [Shen QM, Li ZY, Tan YT, 等 (2026). Night shift work and risk of total and site-specific cancer: results from a prospective cohort study among Chinese men. Scandinavian Journal of Work, Environment & Health.](https://doi.org/10.5271/sjweh.4290); [Czeisler CA, Johnson MP, Duffy JF, 等 (1990). Exposure to bright light and darkness to treat physiologic maladaptation to night work. New England Journal of Medicine, 322(18), 1253-1259.](https://doi.org/10.1056/NEJM199005033221801) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-040 — Buy pre-packaged cooking oil with an SC code; avoid bulk, unregulated homemade peanut oil Original title: 买预包装、有 SC 编号的食用油，不买小作坊散装自榨花生油 **Source text (English):** ### 40. Buy pre-packaged cooking oil with an SC code; avoid bulk, unregulated homemade peanut oil - Cost: The price difference isn’t huge if you shop elsewhere. Just check whether the packaging lists a food production licence number starting with “SC”. The real challenge is convincing older family members used to buying homemade oil. - In plain terms: When peanuts get damp and moldy, they produce aflatoxin, a confirmed human carcinogen that primarily harms the liver. After Guangzhou tightened regulations on small-scale oil producers, the share of local residents who regularly consumed homemade peanut oil and had abnormal liver function fell by roughly 35%. In Guangxi, pregnant women who ate homemade peanut oil faced a nearly 90% higher risk of giving birth to babies with low birth weight, and an 80% higher risk of premature delivery. - Benefit: Aflatoxin is a Group 1 carcinogen per the International Agency for Research on Cancer, meaning it definitely causes cancer, especially liver cancer. A Guangzhou study measured aflatoxin B1 levels in homemade peanut oil from small producers between 2010 and 2022. The median concentration was 1.29 μg/kg, with half of all samples falling between 0.12 and 6.58 μg/kg. After local rules for small producers took effect, toxin levels dropped by 2.865 μg/kg, then fell an additional 2.593 μg/kg each year. Concurrently, the proportion of local residents with abnormal liver function fell by 35% (PR 0.650, 95% CI 0.469–0.902). Another Guangxi study of 1,611 pregnant women found 81.7% ate homemade peanut oil; those women had a nearly 90% higher risk of bearing low birth weight babies (aOR 1.9, 95% CI 1.1–3.2) and an 80% higher risk of premature delivery (aOR 1.8, 95% CI 1.1–3.0). - Evidence grade: B - Sources:Lei J, Li Y, Wang Y, et al. (2024). The impact of small food workshops management regulations on aflatoxin B1 in home-made peanut oil and the liver function of high-consumption area residents: an interrupted time series study in Guangzhou, China. Frontiers in Public Health, 12. ; Zhong Y, Lu H, Jiang Y, et al. (2024). Effect of homemade peanut oil consumption during pregnancy on low birth weight and preterm birth outcomes: a cohort study in Southwestern China. Global Health Action, 17. ; IARC (2012). Chemical Agents and Related Occupations. IARC Monographs on the Evaluation of Carcinogenic Risks to Humans, Vol 100F. ; National Health and Family Planning Commission, State Food and Drug Administration (2017). National food safety standards Limits of mycotoxins in food (GB 2761-2017) - Notes: Both studies were observational, non-randomised studies with no control groups. The Guangzhou study tracked liver function test results rather than incidence of liver cancer or mortality. The median aflatoxin level in homemade oil was actually below China’s legal limit of 20 μg/kg for peanut oil, so risk stems from long-term consumption and occasional batches with higher concentrations. This legal limit applies to all peanut oil, but pre-packaged oil must meet production licence and factory inspection requirements, while small producers are subject to far fewer routine checks under regional regulations. The main beneficiaries of this advice are you and your family members who eat with you. **Original text (Chinese):** ### 40. 买预包装、有 SC 编号的食用油，不买小作坊散装自榨花生油 - 成本：换个地方买，钱差不多。看一眼包装上有没有 SC 开头的食品生产许可编号就行。难在说服习惯买自榨油的长辈。 - 说人话：花生受潮发霉会长黄曲霉毒素，它是明确的致癌物，主要伤肝。广州管住小作坊之后，常吃自榨油的居民肝功能异常少了约三成半。广西的孕妇吃自榨花生油，孩子出生体重偏低的风险高约九成，早产高约八成。 - 收益：黄曲霉毒素是国际癌症研究机构定的 1 类致癌物（确定能让人得癌），主要是肝癌。广州一项研究测了 2010 到 2022 年小作坊自榨花生油里的黄曲霉毒素 B1。中位数 1.29 μg/kg，中间一半样品在 0.12 到 6.58 之间。当地出台小作坊管理条例后，油里的毒素马上降了 2.865 μg/kg，之后每年再降 2.593。常吃自榨油那片居民的肝功能异常比例随之下降（PR 0.650，95% CI 0.469–0.902，可信范围），低约 35%。广西一项跟踪 1611 名孕妇的研究里，81.7% 吃自榨花生油。吃的人孩子低出生体重的风险高约九成（aOR 1.9，1.1–3.2），早产高约八成（aOR 1.8，1.1–3.0）。 - 证据等级：B - 来源：Lei J, Li Y, Wang Y, 等 (2024). The impact of small food workshops management regulations on aflatoxin B1 in home-made peanut oil and the liver function of high-consumption area residents: an interrupted time series study in Guangzhou, China. Frontiers in Public Health, 12. ；Zhong Y, Lu H, Jiang Y, 等 (2024). Effect of homemade peanut oil consumption during pregnancy on low birth weight and preterm birth outcomes: a cohort study in Southwestern China. Global Health Action, 17. ；IARC (2012). Chemical Agents and Related Occupations. IARC Monographs on the Evaluation of Carcinogenic Risks to Humans, Vol 100F. ；国家卫生计生委、国家食品药品监督管理总局 (2017). 食品安全国家标准 食品中真菌毒素限量（GB 2761-2017） - 备注：两项研究都只是跟踪记录、没有分组对照。广州那项的终点是肝功能化验，不是肝癌和死亡。自榨油的毒素中位数其实低于国标对花生油的限量 20 μg/kg，风险来自长年吃和个别高的批次。国标限量对所有花生油都适用，但预包装油要过生产许可和出厂检验，小作坊按各省的管理办法管，抽检少得多。本条受益人主要是你和一起吃饭的家人。 **Evidence:** B. Both studies were observational, non-randomised studies with no control groups. The Guangzhou study tracked liver function test results rather than incidence of liver cancer or mortality. The median aflatoxin level in homemade oil was actually below China’s legal limit of 20 μg/kg for peanut oil, so risk stems from long-term consumption and occasional batches with higher concentrations. This legal limit applies to all peanut oil, but pre-packaged oil must meet production licence and factory inspection requirements, while small producers are subject to far fewer routine checks under regional regulations. The main beneficiaries of this advice are you and your family members who eat with you. **Source summary:** When peanuts get damp and moldy, they produce aflatoxin, a confirmed human carcinogen that primarily harms the liver. After Guangzhou tightened regulations on small-scale oil producers, the share of local residents who regularly consumed homemade peanut oil and had abnormal liver function fell by roughly 35%. In Guangxi, pregnant women who ate homemade peanut oil faced a nearly 90% higher risk of giving birth to babies with low birth weight, and an 80% higher risk of premature delivery. **Low-ROI detour:** Move “Buy pre-packaged cooking oil with an SC code; avoid bulk, unregulated homemade peanut oil” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “When peanuts get damp and moldy, they produce aflatoxin, a confirmed human carcinogen that primarily harms the liver. After Guangzhou tightened regulations on small-scale oil producers, the share of local residents who regularly consumed homemade peanut oil and had abnormal liver function fell by roughly 35%. In Guangxi, pregnant women who ate homemade peanut oil faced a nearly 90% higher risk of giving birth to babies with low birth weight, and an 80% higher risk of premature delivery.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Lei J, Li Y, Wang Y, 等 (2024). The impact of small food workshops management regulations on aflatoxin B1 in home-made peanut oil and the liver function of high-consumption area residents: an interrupted time series study in Guangzhou, China. Frontiers in Public Health, 12.](https://doi.org/10.3389/fpubh.2024.1484414); [Zhong Y, Lu H, Jiang Y, 等 (2024). Effect of homemade peanut oil consumption during pregnancy on low birth weight and preterm birth outcomes: a cohort study in Southwestern China. Global Health Action, 17.](https://doi.org/10.1080/16549716.2024.2336312); [IARC (2012). Chemical Agents and Related Occupations. IARC Monographs on the Evaluation of Carcinogenic Risks to Humans, Vol 100F.](https://publications.iarc.fr/123); 国家卫生计生委、国家食品药品监督管理总局 (2017). 食品安全国家标准 食品中真菌毒素限量（GB 2761-2017） **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-041 — Replacing lard and butter with vegetable oils for cooking: you don’t need to switch oils for health reasons, nor should you expect flaxseed oil to protect your heart Original title: 做饭用植物油代替猪油和黄油，不必为了健康换着买油，也别指望亚麻籽油护心 **Source text (English):** ### 41. Replacing lard and butter with vegetable oils for cooking: you don’t need to switch oils for health reasons, nor should you expect flaxseed oil to protect your heart - Cost: It doesn’t cost much extra. Vegetable oils are already the main choice in most households; the real challenge is breaking the habit of using lard or butter for stir‑frying and seasoning. - In plain terms: Cutting back on saturated fats like lard and butter and switching to vegetable oils lowers the risk of heart disease and stroke by roughly 17%. However, overall mortality shows no change. There is no evidence that swapping between soybean oil, corn oil, or canola oil makes any difference. Even consuming large amounts of flaxseed oil does not appear to reduce heart disease risk. - Benefit: A Cochrane review analyzed 15 randomized trials involving 56,675 participants, each followed for at least two years. Reducing saturated fat intake lowered the combined incidence of cardiovascular events by about 17% (RR 0.83, 0.70–0.98). Total mortality remained virtually unchanged (RR 0.96, 0.90–1.03) as did cardiovascular death (RR 0.95, 0.80–1.12). No significant difference was found between replacing saturated fats with polyunsaturated fats (the main component of soybean and corn oils) or with carbohydrates. Data on replacing them with monounsaturated fats (dominant in canola and olive oils) are too limited to draw conclusions. Another Cochrane review of 19 trials with 6,461 participants found that higher intake of omega‑6 fatty acids (linoleic acid) had no effect on overall mortality (RR 1.00, 0.88–1.12) or cardiovascular events (RR 0.97, 0.81–1.15). A third review of 86 trials involving 162,796 participants showed that increased consumption of plant‑derived omega‑3 fatty acids (found in flaxseed oil and perilla oil) had virtually no impact on overall mortality (RR 1.01, 0.84–1.20) or coronary events (RR 1.00, 0.82–1.22). - Evidence grade: A - Sources:Hooper L, Martin N, Jimoh OF, et al. (2020). Reduction in saturated fat for cardiovascular disease. Cochrane Database of Systematic Reviews, (5), CD011737. ; Hooper L, Al-Khudairy L, Abdelhamid AS, et al. (2018). Omega-6 fats for the primary and secondary prevention of cardiovascular disease. Cochrane Database of Systematic Reviews, (11), CD011094. ; Abdelhamid AS, Brown TJ, Brainard JS, et al. (2020). Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease. Cochrane Database of Systematic Reviews, (3), CD003177. ; Chinese Nutrition Society (2022). Dietary Guidelines for Chinese Residents (2022). People's Medical Publishing House - Notes: Controversy: Some argue that the high omega‑6 content in soybean and corn oils promotes inflammation, so they recommend limiting or replacing these oils. The aforementioned omega‑6 study found no harmful effects, though the authors rated the evidence quality as low. The magnitude of benefit—a 17% reduction in cardiovascular events—is considered moderate, while overall mortality shows no change. Regardless of the oil type, portion control is essential; dietary guidelines suggest a daily limit of 25–30 grams of cooking oil per person. **Original text (Chinese):** ### 41. 做饭用植物油代替猪油和黄油，不必为了健康换着买油，也别指望亚麻籽油护心 - 成本：不多花钱。植物油本来就是大多数家庭的主力。难在改掉用猪油炒菜、拌饭的口味习惯。 - 说人话：少吃猪油黄油这类饱和脂肪、换成植物油，心脏病和中风这类事少约一成七，但总的死亡风险没看出变化。大豆油、玉米油、菜籽油之间换来换去，没有证据说有什么区别。亚麻籽油吃多了，心脏病风险也没看出下降。 - 收益：Cochrane 汇总了 15 项随机试验、56,675 人，每项至少做两年。少吃饱和脂肪，心血管事件合计低约 17%（RR 0.83，0.70–0.98）。总死亡率几乎不变（RR 0.96，0.90–1.03），心血管死亡也不变（RR 0.95，0.80–1.12）。换成多不饱和脂肪（大豆油、玉米油的主要成分）和换成碳水，效果没看出差别。换成单不饱和脂肪（菜籽油、橄榄油的主要成分）的数据太少，说不清。另一篇 Cochrane 汇总 19 项随机试验、6461 人，多吃 omega-6（亚油酸）对总死亡率 RR 1.00（0.88–1.12），对心血管事件 RR 0.97（0.81–1.15），看不出好处也看不出害处。第三篇汇总 86 项随机试验、162,796 人，多吃植物来源的 omega-3（亚麻籽油、紫苏油的主要成分），总死亡率 RR 1.01（0.84–1.20），冠心病事件 RR 1.00（0.82–1.22），基本没有作用。 - 证据等级：A - 来源：Hooper L, Martin N, Jimoh OF, 等 (2020). Reduction in saturated fat for cardiovascular disease. Cochrane Database of Systematic Reviews, (5), CD011737. ；Hooper L, Al-Khudairy L, Abdelhamid AS, 等 (2018). Omega-6 fats for the primary and secondary prevention of cardiovascular disease. Cochrane Database of Systematic Reviews, (11), CD011094. ；Abdelhamid AS, Brown TJ, Brainard JS, 等 (2020). Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease. Cochrane Database of Systematic Reviews, (3), CD003177. ；中国营养学会 (2022). 中国居民膳食指南（2022）. 人民卫生出版社 - 备注：争议：有人主张大豆油、玉米油里的 omega-6 太多会促炎，所以要少吃、换油。上面 omega-6 那篇的随机试验没看出害处，证据质量作者自评为低。收益量级按心血管事件低 17% 定为中，总死亡率没变。哪种油都要控制用量，膳食指南建议每人每天烹调油 25 到 30 克。 **Evidence:** A. Controversy: Some argue that the high omega‑6 content in soybean and corn oils promotes inflammation, so they recommend limiting or replacing these oils. The aforementioned omega‑6 study found no harmful effects, though the authors rated the evidence quality as low. The magnitude of benefit—a 17% reduction in cardiovascular events—is considered moderate, while overall mortality shows no change. Regardless of the oil type, portion control is essential; dietary guidelines suggest a daily limit of 25–30 grams of cooking oil per person. **Source summary:** Cutting back on saturated fats like lard and butter and switching to vegetable oils lowers the risk of heart disease and stroke by roughly 17%. However, overall mortality shows no change. There is no evidence that swapping between soybean oil, corn oil, or canola oil makes any difference. Even consuming large amounts of flaxseed oil does not appear to reduce heart disease risk. **Low-ROI detour:** Move “Replacing lard and butter with vegetable oils for cooking: you don’t need to switch oils for health reasons, nor should you expect flaxseed oil to protect your heart” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Cutting back on saturated fats like lard and butter and switching to vegetable oils lowers the risk of heart disease and stroke by roughly 17%. However, overall mortality shows no change. There is no evidence that swapping between soybean oil, corn oil, or canola oil makes any difference. Even consuming large amounts of flaxseed oil does not appear to reduce heart disease risk.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Hooper L, Martin N, Jimoh OF, 等 (2020). Reduction in saturated fat for cardiovascular disease. Cochrane Database of Systematic Reviews, (5), CD011737.](https://doi.org/10.1002/14651858.CD011737.pub3); [Hooper L, Al-Khudairy L, Abdelhamid AS, 等 (2018). Omega-6 fats for the primary and secondary prevention of cardiovascular disease. Cochrane Database of Systematic Reviews, (11), CD011094.](https://doi.org/10.1002/14651858.CD011094.pub4); [Abdelhamid AS, Brown TJ, Brainard JS, 等 (2020). Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease. Cochrane Database of Systematic Reviews, (3), CD003177.](https://doi.org/10.1002/14651858.CD003177.pub5); 中国营养学会 (2022). 中国居民膳食指南（2022）. 人民卫生出版社 **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-042 — Turn on the range hood while stir-frying and deep-frying, from the moment you light the stove until the cooking is done. Original title: 炒菜、煎炸时打开抽油烟机，从开火一直开到做完 **Source text (English):** ### 42. Turn on the range hood while stir-frying and deep-frying, from the moment you light the stove until the cooking is done. - Cost: For households already equipped with a range hood, the extra expense is just a bit more on the electricity bill. For those without one, buying and installing a unit costs several hundred to over a thousand dollars. The real challenge is remembering to turn it on every time you cook — don’t turn it off just because it makes noise. - In plain terms: Non-smoking Chinese women who rarely or never use a range hood while cooking face roughly twice the risk of developing lung cancer compared to those who use one regularly. Living in a kitchen with poor ventilation also raises this risk by about 50%, with the effect being most pronounced among households that burn coal. - Benefit: Ten case-control studies involving non-smoking Chinese women were pooled for analysis. In these studies, researchers compared lung cancer patients with healthy individuals, asking about past cooking habits. Overall, exposure to cooking fumes was linked to a 1.74-fold increase in lung cancer risk (95% CI 1.57–1.94). Four of these studies specifically looked at women who used no range hood while cooking; their risk was 2.11 times higher (95% CI 1.54–2.89). One Taiwanese study compared 1,302 non-smoking women with lung cancer to 1,302 healthy women, focusing on those with at least ten years of cooking experience. Women who used their range hood for more than two-thirds of those years had roughly half the risk of developing lung cancer compared to those who used it for less than a third of the time (OR 0.49, 95% CI 0.32–0.76). A Shanghai-based prospective study followed 71,000 non-smoking women from 1996 to 2009, identifying 429 cases of lung cancer. Women who reported living in a poorly ventilated kitchen had a 49% higher risk of lung cancer (HR 1.49, 95% CI 1.15–1.95). Those who had burned coal in such kitchens for over 20 years faced a 2.03-fold increase in risk (HR 2.03, 95% CI 1.35–3.05). No significant difference in risk was found between women who did and did not burn coal at all (HR 1.03, 95% CI 0.84–1.26), nor between those using different types of cooking oil. - Evidence grade: B - Sources:Xue Y, Jiang Y, Jin S, Li Y (2016). Association between cooking oil fume exposure and lung cancer among Chinese nonsmoking women: a meta-analysis. OncoTargets and Therapy, 9, 2987-2992. ; Chen TY, Fang YH, Chen HL, et al. (2020). Impact of cooking oil fume exposure and fume extractor use on lung cancer risk in non-smoking Han Chinese women. Scientific Reports, 10, 6774. ; Kim C, Gao YT, Xiang YB, et al. (2015). Home kitchen ventilation, cooking fuels, and lung cancer risk in a prospective cohort of never smoking women in Shanghai, China. International Journal of Cancer, 136(3), 632-638. - Notes: There is some debate regarding these findings: the evidence supporting regular range hood use comes largely from case-control studies. Since participants recall past habits after being diagnosed with lung cancer, they may underreport how often they used their range hoods, potentially inflating the observed risk figures. The Shanghai study showed the greatest risk increase among households burning coal in poorly ventilated kitchens; it did not provide separate risk estimates for households using only gas. For this reason, the overall evidence grade is set at B, while the benefit is considered substantial based on the roughly twofold difference in risk. Women who regularly do the cooking at home are the primary beneficiaries of this measure; see section 29 of this chapter for more information on avoiding coal and wood for cooking and heating. **Original text (Chinese):** ### 42. 炒菜、煎炸时打开抽油烟机，从开火一直开到做完 - 成本：家里装了抽油烟机的，只多花一点电费。没装的，买一台连安装要几百到上千元。难在每次开火都记得开，别嫌吵就关掉。 - 说人话：不吸烟的中国女性，炒菜时不开或很少开抽油烟机，得肺癌的风险约是常开的两倍。住过厨房通风差的房子，风险也高约五成，烧煤的人家最明显。 - 收益：把 10 项病例对照研究合起来算，对象都是不吸烟的中国女性。病例对照是拿肺癌病人和没病的人比，回头问过去的习惯。接触做饭油烟的人，得肺癌的机会约为 1.74 倍（比值比，95% CI 1.57–1.94，可信范围）。其中 4 项比的是接触油烟又不用抽油烟机的人，约为 2.11 倍（1.54–2.89）。台湾一项研究拿 1302 名不吸烟的女性肺癌病人，和 1302 名没病的人对比。只看做饭十年以上的人。三分之二以上的年头都开抽油烟机的，和三分之一以下的比，风险低约一半（比值比 0.49，0.32–0.76）。上海有一项往后跟踪的研究，7.1 万名不吸烟的女性，从 1996 年跟到 2009 年，查出 429 例肺癌。自己说住过厨房通风差的房子的，得肺癌的风险高约 49%（HR 1.49，1.15–1.95）。烧煤又通风差 20 年以上的，约为 2.03 倍（HR 2.03，1.35–3.05）。单看烧没烧过煤，没看出差别（HR 1.03，0.84–1.26）。炒菜用哪种油，也没看出差别。 - 证据等级：B - 来源：Xue Y, Jiang Y, Jin S, Li Y (2016). Association between cooking oil fume exposure and lung cancer among Chinese nonsmoking women: a meta-analysis. OncoTargets and Therapy, 9, 2987-2992. ；Chen TY, Fang YH, Chen HL, 等 (2020). Impact of cooking oil fume exposure and fume extractor use on lung cancer risk in non-smoking Han Chinese women. Scientific Reports, 10, 6774. ；Kim C, Gao YT, Xiang YB, 等 (2015). Home kitchen ventilation, cooking fuels, and lung cancer risk in a prospective cohort of never smoking women in Shanghai, China. International Journal of Cancer, 136(3), 632-638. - 备注：争议：支持开抽油烟机的数字主要来自病例对照研究。病人确诊后回忆过去，容易少报开抽油烟机的次数，数字可能偏大。上海那项往后跟踪的研究里，风险升高主要落在烧煤又通风差的人家。只烧燃气的人家开不开差多少，那项研究给不出单独的数。所以证据等级只给 B，收益按约两倍的风险差定为大。做饭不烧煤柴见本节第 29 条（做饭、取暖不烧煤和柴）。本条受益人主要是家里常掌勺的人。 **Evidence:** B. There is some debate regarding these findings: the evidence supporting regular range hood use comes largely from case-control studies. Since participants recall past habits after being diagnosed with lung cancer, they may underreport how often they used their range hoods, potentially inflating the observed risk figures. The Shanghai study showed the greatest risk increase among households burning coal in poorly ventilated kitchens; it did not provide separate risk estimates for households using only gas. For this reason, the overall evidence grade is set at B, while the benefit is considered substantial based on the roughly twofold difference in risk. Women who regularly do the cooking at home are the primary beneficiaries of this measure; see section 29 of this chapter for more information on avoiding coal and wood for cooking and heating. **Source summary:** Non-smoking Chinese women who rarely or never use a range hood while cooking face roughly twice the risk of developing lung cancer compared to those who use one regularly. Living in a kitchen with poor ventilation also raises this risk by about 50%, with the effect being most pronounced among households that burn coal. **Low-ROI detour:** Move “Turn on the range hood while stir-frying and deep-frying, from the moment you light the stove until the cooking is done.” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Non-smoking Chinese women who rarely or never use a range hood while cooking face roughly twice the risk of developing lung cancer compared to those who use one regularly. Living in a kitchen with poor ventilation also raises this risk by about 50%, with the effect being most pronounced among households that burn coal.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 02-029 **Source links:** [Xue Y, Jiang Y, Jin S, Li Y (2016). Association between cooking oil fume exposure and lung cancer among Chinese nonsmoking women: a meta-analysis. OncoTargets and Therapy, 9, 2987-2992.](https://doi.org/10.2147/OTT.S100949); [Chen TY, Fang YH, Chen HL, 等 (2020). Impact of cooking oil fume exposure and fume extractor use on lung cancer risk in non-smoking Han Chinese women. Scientific Reports, 10, 6774.](https://doi.org/10.1038/s41598-020-63656-7); [Kim C, Gao YT, Xiang YB, 等 (2015). Home kitchen ventilation, cooking fuels, and lung cancer risk in a prospective cohort of never smoking women in Shanghai, China. International Journal of Cancer, 136(3), 632-638.](https://doi.org/10.1002/ijc.29020) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-043 — Discuss bothersome menopause symptoms with a clinician; do not self-medicate or use hormones to prevent heart disease Original title: 绝经前后潮热盗汗影响到生活，就去妇科评估激素治疗，别硬扛也别自己买药，更别拿它防心脏病 **Source text (English):** ### 43. Discuss bothersome menopause symptoms with a clinician; do not self-medicate or use hormones to prevent heart disease - Cost: A clinical visit and follow-up are required; treatment suitability depends on medical history and personal risks. - In plain terms: Hormone therapy reduced hot-flash frequency in trials, while some serious risks increased. Long-term trial data did not show an overall mortality benefit, and therapy is not recommended to prevent chronic disease. - Applicability and limits: The trial population and regimens differ from many people seeking symptom relief today. A clinician should assess individual benefits, contraindications, and alternatives. - Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below. **Original text (Chinese):** ### 43. 绝经前后潮热盗汗影响到生活，就去妇科评估激素治疗，别硬扛也别自己买药，更别拿它防心脏病 - 成本：去妇科或更年期门诊看一次。医生会问病史，看你有没有不适合用激素的情况，合适的再开处方。用上以后要按医生的要求复查。难在放下「激素一碰就得癌」的害怕，也别听说能抗衰老就自己去买。 - 说人话：绝经前后潮热、盗汗，用激素治疗，潮热次数比吃安慰剂少约 75%。代价是乳腺癌、血栓、中风会多一点，每年每 1 万名女性里各多出约 8 个人。50 到 59 岁开始用的人，总死亡率没有升高。它不能用来防心脏病和老年痴呆。 - 收益：Cochrane 汇总了 24 项随机试验、3329 人，比的是口服激素和安慰剂。用激素的人，每周潮热次数比安慰剂少约 75%（95% CI 64.3–82.3，可信范围）。潮热的严重程度也明显减轻（OR 0.13，0.07–0.23）。吃安慰剂的人潮热也少了约 57.7%，所以说能治潮热的东西，都要和安慰剂比过才算数。风险看美国 WHI 随机试验。16608 名有子宫的 50 到 79 岁女性，用雌激素加孕激素，平均跟了 5.2 年。冠心病高约 29%（HR 1.29，1.02–1.63）。浸润性乳腺癌高约 26%（HR 1.26，1.00–1.59）。中风高约 41%（HR 1.41，1.07–1.85）。肺栓塞约为 2.13 倍（HR 2.13，1.39–3.25）。折成绝对数，每 1 万名女性每年多 7 例冠心病、8 例中风、8 例肺栓塞、8 例浸润性乳腺癌。同时少 6 例结直肠癌、5 例髋部骨折。切除了子宫、只用雌激素的女性，累计跟踪 13 年，乳腺癌反而低约 21%（HR 0.79，0.65–0.97）。两项试验合起来跟踪 18 年，总死亡率没有变化（HR 0.99，0.94–1.03）。按开始用药的年龄分，50 到 59 岁那组在用药那几年总死亡率低约 31%（HR 0.69，0.51–0.94）。60 到 69 岁是 1.04（0.87–1.25），70 到 79 岁是 1.13（0.94–1.36），都不显著。跟到 18 年，50 到 59 岁那组是 0.89（0.79–1.01），也不显著了。Cochrane 2017 年的综述单看 50 到 59 岁的女性，唯一明显升高的是雌孕激素联用时的血栓，绝对风险不到 1/500。65 岁以上用雌孕激素联用的女性，4 年里痴呆从每千人 9 例升到 11 到 30 例。美国预防服务工作组 2022 年反对用激素预防慢性病（D 级推荐），结论是没有净好处。 - 证据等级：A - 来源：MacLennan AH, Broadbent JL, Lester S, Moore V (2004). Oral oestrogen and combined oestrogen/progestogen therapy versus placebo for hot flushes. Cochrane Database of Systematic Reviews, (4), CD002978. ；Writing Group for the Women's Health Initiative Investigators, Rossouw JE, Anderson GL, Prentice RL, 等 (2002). Risks and benefits of estrogen plus progestin in healthy postmenopausal women: principal results from the Women's Health Initiative randomized controlled trial. JAMA, 288(3), 321-333. ；Manson JE, Chlebowski RT, Stefanick ML, 等 (2013). Menopausal hormone therapy and health outcomes during the intervention and extended poststopping phases of the Women's Health Initiative randomized trials. JAMA, 310(13), 1353-1368. ；Manson JE, Aragaki AK, Rossouw JE, 等 (2017). Menopausal hormone therapy and long-term all-cause and cause-specific mortality: the Women's Health Initiative randomized trials. JAMA, 318(10), 927-938. ；Marjoribanks J, Farquhar C, Roberts H, 等 (2017). Long-term hormone therapy for perimenopausal and postmenopausal women. Cochrane Database of Systematic Reviews, (1), CD004143. ；US Preventive Services Task Force, Mangione CM, Barry MJ, 等 (2022). Hormone therapy for the primary prevention of chronic conditions in postmenopausal persons: US Preventive Services Task Force recommendation statement. JAMA, 328(17), 1740-1746. - 备注：争议：WHI 的女性平均 63 岁，用的是一种固定的口服方案。现在多数人是 50 来岁、刚绝经时为了症状才用，和试验里的人不完全一样。50 到 59 岁那组死亡率低，是分年龄组看出来的，跟到 18 年就不显著了，所以不能说激素能延寿。Cochrane 也写明，试验的规模不够看清绝经 10 年内女性的风险。下面几类人一般不适合用：得过乳腺癌的、有过血栓的、心血管病风险高的、很胖的，具体由医生判断。有子宫的人只用雌激素，子宫内膜癌会增加，所以要同时用孕激素；切了子宫的才可以只用雌激素。激素也能减少骨折，但一般只在不适合用别的抗骨质疏松药时才考虑。骨质疏松先看第 1 节第 39 条（骨密度检查）和第 1 节第 40 条（查出骨质疏松就用药）。收益量级按潮热次数少约 75% 定为大，终点是症状，不是总死亡率。本条受益人主要是你自己，也包括你的母亲和配偶。 **Evidence:** A. The trial population and regimens differ from many people seeking symptom relief today. A clinician should assess individual benefits, contraindications, and alternatives. **Source summary:** Hormone therapy reduced hot-flash frequency in trials, while some serious risks increased. Long-term trial data did not show an overall mortality benefit, and therapy is not recommended to prevent chronic disease. **Low-ROI detour:** Move “Discuss bothersome menopause symptoms with a clinician; do not self-medicate or use hormones to prevent heart disease” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Hormone therapy reduced hot-flash frequency in trials, while some serious risks increased. Long-term trial data did not show an overall mortality benefit, and therapy is not recommended to prevent chronic disease.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [MacLennan AH, Broadbent JL, Lester S, Moore V (2004). Oral oestrogen and combined oestrogen/progestogen therapy versus placebo for hot flushes. Cochrane Database of Systematic Reviews, (4), CD002978.](https://doi.org/10.1002/14651858.CD002978.pub2); [Writing Group for the Women's Health Initiative Investigators, Rossouw JE, Anderson GL, Prentice RL, 等 (2002). Risks and benefits of estrogen plus progestin in healthy postmenopausal women: principal results from the Women's Health Initiative randomized controlled trial. JAMA, 288(3), 321-333.](https://doi.org/10.1001/jama.288.3.321); [Manson JE, Chlebowski RT, Stefanick ML, 等 (2013). Menopausal hormone therapy and health outcomes during the intervention and extended poststopping phases of the Women's Health Initiative randomized trials. JAMA, 310(13), 1353-1368.](https://doi.org/10.1001/jama.2013.278040); [Manson JE, Aragaki AK, Rossouw JE, 等 (2017). Menopausal hormone therapy and long-term all-cause and cause-specific mortality: the Women's Health Initiative randomized trials. JAMA, 318(10), 927-938.](https://doi.org/10.1001/jama.2017.11217); [Marjoribanks J, Farquhar C, Roberts H, 等 (2017). Long-term hormone therapy for perimenopausal and postmenopausal women. Cochrane Database of Systematic Reviews, (1), CD004143.](https://doi.org/10.1002/14651858.CD004143.pub5); [US Preventive Services Task Force, Mangione CM, Barry MJ, 等 (2022). Hormone therapy for the primary prevention of chronic conditions in postmenopausal persons: US Preventive Services Task Force recommendation statement. JAMA, 328(17), 1740-1746.](https://doi.org/10.1001/jama.2022.18625) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ### 02-044 — Count dog walks as exercise if you already want a dog; do not get one just to live longer Original title: 本来就想养狗的，把每天遛狗算进走路量，别为了长寿专门去养狗 **Source text (English):** ### 44. Count dog walks as exercise if you already want a dog; do not get one just to live longer - Cost: Dog ownership brings ongoing food, veterinary, licensing, care, and daily time costs for the animal's lifetime. - In plain terms: Some observational studies associate dog ownership with lower mortality, but better-adjusted studies find little or no difference. The evidence does not show that getting a dog causes longer life. - Applicability and limits: The source treats the association as disputed and notes substantial confounding. Consider a dog for reasons that account for its welfare and long-term care, not as a longevity treatment. - Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below. **Original text (Chinese):** ### 44. 本来就想养狗的，把每天遛狗算进走路量，别为了长寿专门去养狗 - 成本：养狗是一直要花的钱，狗粮、疫苗、驱虫、看病、办证都要掏，要一直管到狗老死。每天要抽时间遛狗，出差旅行要找人照看。难在要天天坚持，养了就不能想停就停。国内没有官方统计养一只狗要花多少钱，这里不写数字。 - 说人话：养狗的人同期死亡的概率平均低约四分之一，心梗、中风之后养狗的人低得更多。但扣掉其他差别以后，英国和挪威的大研究都看不出差别，养猫也看不出关联。所以别为了长寿专门养狗，本来想养的，把每天遛狗当成走路。 - 收益：把 10 项跟踪研究合起来算，约 384 万人，平均跟了 10.1 年。养狗的人死亡风险低约 24%（RR 0.76，95% CI 0.67–0.86，这是可信范围）。心血管死亡低约 31%（RR 0.69，0.67–0.71）。得过冠心病的人里，家里有狗的低约 65%（RR 0.35，0.17–0.69）。作者写明，这个汇总没有扣除其他因素。瑞典全国约 343 万人的登记研究扣除了收入、婚姻等因素。独居的人养狗，死亡风险低约 33%（HR 0.67，0.65–0.69）。和别人同住的低约 11%（HR 0.89，0.87–0.91）。瑞典心梗之后的病人里，独居养狗的死亡风险低约 33%（HR 0.67，0.61–0.75），和伴侣或孩子同住的低约 15%（HR 0.85，0.80–0.90）。缺血性中风之后分别低约 27%（HR 0.73，0.66–0.80）和 12%（HR 0.88，0.83–0.93）。反方：英国 6 批健康调查共 59352 人，平均跟了 11.5 年。全部校正后，养狗和死亡没有关联（HR 1.03，0.98–1.09），和心血管死亡也没有（HR 1.07，0.96–1.18）。挪威一项研究跟了中位 18.5 年，养狗的人死亡风险几乎一样（HR 1.00，0.91–1.09）。那里养狗的人活动量也不比别人多。瑞典双胞胎登记里有 34202 人能问到生活习惯，在他们身上，养狗和心血管病、死亡风险低的关系没能重复出来。澳大利亚一项研究 15735 人跟了 4 年，养狗的人死亡风险低约 23%（OR 0.77，0.59–0.99），其中一部分能用活动量多来解释。养猫、养鸟、养鱼都看不出和死亡有关。美国心脏协会 2013 年的声明说，养宠物尤其是养狗，用来降心血管风险「可能合理」，这是最弱一档的推荐。同一份声明明确反对主要为了降心血管风险去领养、救助或买宠物。 - 证据等级：B - 来源：Kramer CK, Mehmood S, Suen RS (2019). Dog ownership and survival: a systematic review and meta-analysis. Circulation: Cardiovascular Quality and Outcomes, 12(10), e005554. ；Mubanga M, Byberg L, Nowak C, 等 (2017). Dog ownership and the risk of cardiovascular disease and death – a nationwide cohort study. Scientific Reports, 7, 15821. ；Mubanga M, Byberg L, Egenvall A, Ingelsson E, Fall T (2019). Dog ownership and survival after a major cardiovascular event: a register-based prospective study. Circulation: Cardiovascular Quality and Outcomes, 12(10), e005342. ；Ding D, Bauman AE, Sherrington C, 等 (2018). Dog ownership and mortality in England: a pooled analysis of six population-based cohorts. American Journal of Preventive Medicine, 54(2), 289-293. ；Torske MO, Krokstad S, Stamatakis E, Bauman A (2017). Dog ownership and all-cause mortality in a population cohort in Norway: the HUNT study. PLoS ONE, 12(6), e0179832. ；Taniguchi Y, Ikeuchi T, Yong J (2024). Dog, cat, bird, fish, and other pet ownership and mortality: evidence from the HILDA cohort. PLoS ONE, 19(8), e0305546. ；Mubanga M, Byberg L, Egenvall A, 等 (2019). Dog ownership and cardiovascular risk factors: a nationwide prospective register-based cohort study. BMJ Open, 9(3), e023447. ；Levine GN, Allen K, Braun LT, 等 (2013). Pet ownership and cardiovascular risk: a scientific statement from the American Heart Association. Circulation, 127(23), 2353-2363. - 备注：争议。上面全是跟踪记录，没有分组对照，所以推不出「为了长寿去养狗」。会养狗的人可能本来就更健康、更爱动，有病或残疾的人可能本来就不太会养狗，这些差别扣不干净。汇总里那个 24% 没扣任何因素，能问到生活习惯的几项研究里，差别都没了。瑞典另一项研究里，养狗的人开始吃降压药、降脂药的反而略多一点，所以就算死亡风险真的低，也不是靠血压血脂降下来的。能落地的只有一件事：已经养了或本来就想养的，把每天遛狗算进走路的量，够不够看本节第 11 条（每天走到 7000–8000 步）。牵绳、打疫苗、狗伤人要赔的事见第 8 节第 30 条（养狗必须牵绳）。家里老人遛狗怎么握绳防摔，见第 17 节第 10 条（老人遛狗）。收益量级按汇总的 24% 机械定为大，但这个数没扣混杂。本条受益人主要是你自己。 **Evidence:** B. The source treats the association as disputed and notes substantial confounding. Consider a dog for reasons that account for its welfare and long-term care, not as a longevity treatment. **Source summary:** Some observational studies associate dog ownership with lower mortality, but better-adjusted studies find little or no difference. The evidence does not show that getting a dog causes longer life. **Low-ROI detour:** Move “Count dog walks as exercise if you already want a dog; do not get one just to live longer” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Some observational studies associate dog ownership with lower mortality, but better-adjusted studies find little or no difference. The evidence does not show that getting a dog causes longer life.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-030; 17-010 **Source links:** [Kramer CK, Mehmood S, Suen RS (2019). Dog ownership and survival: a systematic review and meta-analysis. Circulation: Cardiovascular Quality and Outcomes, 12(10), e005554.](https://doi.org/10.1161/CIRCOUTCOMES.119.005554); [Mubanga M, Byberg L, Nowak C, 等 (2017). Dog ownership and the risk of cardiovascular disease and death – a nationwide cohort study. Scientific Reports, 7, 15821.](https://doi.org/10.1038/s41598-017-16118-6); [Mubanga M, Byberg L, Egenvall A, Ingelsson E, Fall T (2019). Dog ownership and survival after a major cardiovascular event: a register-based prospective study. Circulation: Cardiovascular Quality and Outcomes, 12(10), e005342.](https://doi.org/10.1161/CIRCOUTCOMES.118.005342); [Ding D, Bauman AE, Sherrington C, 等 (2018). Dog ownership and mortality in England: a pooled analysis of six population-based cohorts. American Journal of Preventive Medicine, 54(2), 289-293.](https://doi.org/10.1016/j.amepre.2017.09.012); [Torske MO, Krokstad S, Stamatakis E, Bauman A (2017). Dog ownership and all-cause mortality in a population cohort in Norway: the HUNT study. PLoS ONE, 12(6), e0179832.](https://doi.org/10.1371/journal.pone.0179832); [Taniguchi Y, Ikeuchi T, Yong J (2024). Dog, cat, bird, fish, and other pet ownership and mortality: evidence from the HILDA cohort. PLoS ONE, 19(8), e0305546.](https://doi.org/10.1371/journal.pone.0305546); [Mubanga M, Byberg L, Egenvall A, 等 (2019). Dog ownership and cardiovascular risk factors: a nationwide prospective register-based cohort study. BMJ Open, 9(3), e023447.](https://doi.org/10.1136/bmjopen-2018-023447); [Levine GN, Allen K, Braun LT, 等 (2013). Pet ownership and cardiovascular risk: a scientific statement from the American Heart Association. Circulation, 127(23), 2353-2363.](https://doi.org/10.1161/CIR.0b013e31829201e1) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md --- ## 03. Protecting Your Mental Energy Original chapter title: 不要浪费精力 [← 回总目录](../README.md) 本节只算精力和时间账。看的是四样东西：你每天能用的注意力、反应快不快、出错多不多、被打断以后要多久才回得来。所有数字都是直接测出来的，来自实验，或者来自跟踪一群人做的记录（队列研究）。这些数字不换算成寿命，也不换算成死亡率。本节多数条目的证据等级是 B。这个领域本来就这样，不代表建议不成立。第 19 条讲的是和警察、医生、柜员打交道时该有的预期，引的是法规，不是实验，所以等级记 C。第 15 条（把悲观念头当症状看）和第 22 条（把「别人要求我完美」当症状看）引的是死亡率与自杀风险的数字，口径和本节其他条目不一样，不放在一起比较。 本节条目按主题 ### 03-001 — Turn off non‑essential notifications and keep your phone out of sight while working Original title: 关掉非必要通知，工作时把手机放到视线之外 **Source text (English):** ### 1. Turn off non‑essential notifications and keep your phone out of sight while working - Cost: No cost at all. It takes just a few minutes to adjust the settings, and hardly any willpower is required. - In plain terms: Even if you don’t look at or touch your phone when it rings, your performance on attention‑related tasks still drops. The drop is roughly the same as when you actually answer calls or send messages. Another scenario: even when the phone sits on the desk and you resist the urge to glance at it, the amount of mental capacity available still decreases. The more dependent a person is on their phone, the greater this drop tends to be. - Benefit: Merely receiving a notification — without looking at or interacting with the phone — noticeably impairs performance on attention tasks. The degree of impairment is comparable to actually answering calls or sending messages. These findings come from laboratory studies involving university students. Two additional experiments also show that even when participants successfully refrain from looking at their phone, having it nearby still reduces their available mental resources; this effect is strongest among heavy phone users. - Evidence grade: B - Sources:Stothart, Mitchum & Yehnert (2015). The attentional cost of receiving a cell phone notification. Journal of Experimental Psychology: Human Perception and Performance. ; Ward, Duke, Gneezy & Bos (2017). Brain Drain: The Mere Presence of One's Own Smartphone Reduces Available Cognitive Capacity. Journal of the Association for Consumer Research. - Notes: All of these results are based on single‑task experiments conducted in a lab setting. No research has examined how these effects accumulate over days or weeks in real‑world conditions. For jobs where immediate responsiveness is essential, it may be advisable to allow notifications only from a limited set of contacts. **Original text (Chinese):** ### 1. 关掉非必要通知，工作时把手机放到视线之外 - 成本：不花钱。花几分钟改一下设置，几乎不需要毅力。 - 说人话：手机响一下，哪怕你没看、没碰，注意力任务的成绩也会掉。掉的幅度和你真去接电话、发短信差不多。还有一种情况：手机就搁在桌上，你忍住不看，脑子能用的余量一样会变少。越离不开手机的人，掉得越多。 - 收益：只是收到一条通知，不看也不碰，注意力任务的成绩就明显变差。变差的幅度和真的接打电话、发短信相当。这是实验室里做的，受试者是大学生。另有两项实验显示：即便成功克制住不去看手机，自己的手机搁在旁边，也会让脑子能用的余量变少。手机依赖强的人下降最多。 - 证据等级：B - 来源：Stothart, Mitchum & Yehnert (2015). The attentional cost of receiving a cell phone notification. Journal of Experimental Psychology: Human Perception and Performance. ；Ward, Duke, Gneezy & Bos (2017). Brain Drain: The Mere Presence of One's Own Smartphone Reduces Available Cognitive Capacity. Journal of the Association for Consumer Research. - 备注：这些都是实验室里的单次任务。天天这样累积下来是什么结果，没人测过。真正需要随叫随到的岗位，可以只留少数几个联系人的通知。 **Evidence:** B. All of these results are based on single‑task experiments conducted in a lab setting. No research has examined how these effects accumulate over days or weeks in real‑world conditions. For jobs where immediate responsiveness is essential, it may be advisable to allow notifications only from a limited set of contacts. **Source summary:** Even if you don’t look at or touch your phone when it rings, your performance on attention‑related tasks still drops. The drop is roughly the same as when you actually answer calls or send messages. Another scenario: even when the phone sits on the desk and you resist the urge to glance at it, the amount of mental capacity available still decreases. The more dependent a person is on their phone, the greater this drop tends to be. **Low-ROI detour:** Move “Turn off non‑essential notifications and keep your phone out of sight while working” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Even if you don’t look at or touch your phone when it rings, your performance on attention‑related tasks still drops. The drop is roughly the same as when you actually answer calls or send messages. Another scenario: even when the phone sits on the desk and you resist the urge to glance at it, the amount of mental capacity available still decreases. The more dependent a person is on their phone, the greater this drop tends to be.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Stothart, Mitchum & Yehnert (2015). The attentional cost of receiving a cell phone notification. Journal of Experimental Psychology: Human Perception and Performance.](https://doi.org/10.1037/xhp0000100); [Ward, Duke, Gneezy & Bos (2017). Brain Drain: The Mere Presence of One's Own Smartphone Reduces Available Cognitive Capacity. Journal of the Association for Consumer Research.](https://doi.org/10.1086/691462) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md --- ### 03-002 — Keep a fixed wake-up time, even on weekends Original title: 固定起床时间，周末也一样 **Source text (English):** ### 2. Keep a fixed wake-up time, even on weekends - Cost: No cost involved. Sticking to this on weekends requires a bit of willpower. - In plain terms: For the top 20% of students with the most irregular sleep schedules, their circadian rhythm runs roughly 2.5 hours later than that of the top 20% with the most regular schedules. This is equivalent to living with a persistent jet lag. Moreover, students with more consistent sleep patterns tend to achieve better academic results. - Benefit: Sixty-one university students tracked their sleep patterns over 30 days. The group with the least regular schedules had a circadian rhythm that lagged by about 2.5 hours compared to the most regular group — specifically, the time when melatonin starts secreting was 00:08 versus 21:32 for the latter. The period when they felt most sleepy also occurred roughly 1.8 hours later. Additionally, greater sleep regularity correlated with better academic performance, with a correlation coefficient of r = 0.37. - Evidence grade: B - Sources:Phillips et al. (2017). Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing. Scientific Reports. - Notes: This is the sole study on this topic, with a relatively small sample size and no control groups. Researchers estimate that these circadian differences stem mainly from varying daily exposure to natural light. Therefore, maintaining a fixed wake-up time works best when paired with exposure to morning sunlight. For tips on how to recover after occasional late nights, see Section 2, Item 39: the recommended approach is to go to bed earlier that very night rather than sleeping in until noon the following day. **Original text (Chinese):** ### 2. 固定起床时间，周末也一样 - 成本：不花钱。周末要少睡懒觉，需要一点毅力。 - 说人话：作息最乱的那五分之一人，生物钟比最规律的那五分之一晚了约 2.5 小时。等于长期活在时差里。作息越规律的学生，成绩也越好。 - 收益：61 名大学生记录了 30 天。作息最不规律的五分之一，生物钟（昼夜节律）比最规律的五分之一晚约 2.5 小时。具体是褪黑素开始分泌的时刻 00:08 对 21:32。最困、最想睡的时段也晚约 1.8 小时。作息越规律，学业成绩越好（相关系数 r = 0.37）。 - 证据等级：B - 来源：Phillips et al. (2017). Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing. Scientific Reports. - 备注：只有这一项研究，人数少，也没有分组对照。研究者推算，生物钟的差别主要来自每天晒到的光不一样。所以固定起床时间要配合早上见光，才有效果。偶尔熬夜之后怎么补，见第 2 节第 38 条（熬夜之后第二天晚上就补觉）：办法是当晚早点上床，不是第二天睡到中午。 **Evidence:** B. This is the sole study on this topic, with a relatively small sample size and no control groups. Researchers estimate that these circadian differences stem mainly from varying daily exposure to natural light. Therefore, maintaining a fixed wake-up time works best when paired with exposure to morning sunlight. For tips on how to recover after occasional late nights, see Section 2, Item 39: the recommended approach is to go to bed earlier that very night rather than sleeping in until noon the following day. **Source summary:** For the top 20% of students with the most irregular sleep schedules, their circadian rhythm runs roughly 2.5 hours later than that of the top 20% with the most regular schedules. This is equivalent to living with a persistent jet lag. Moreover, students with more consistent sleep patterns tend to achieve better academic results. **Low-ROI detour:** Move “Keep a fixed wake-up time, even on weekends” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “For the top 20% of students with the most irregular sleep schedules, their circadian rhythm runs roughly 2.5 hours later than that of the top 20% with the most regular schedules. This is equivalent to living with a persistent jet lag. Moreover, students with more consistent sleep patterns tend to achieve better academic results.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 02-038 **Source links:** [Phillips et al. (2017). Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing. Scientific Reports.](https://doi.org/10.1038/s41598-017-03171-4) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md --- ### 03-003 — Getting 7 to 8 hours of sleep each night — don’t settle for just 6 hours Original title: 每晚睡够 7 到 8 小时，别把 6 小时当作够用 **Source text (English):** ### 3. Getting 7 to 8 hours of sleep each night — don’t settle for just 6 hours - Cost: No cost at all. You simply need to set aside 1–2 extra hours each day for sleep. Going to bed earlier requires a bit of willpower. - In plain terms: After two full weeks of getting only 6 hours of sleep each night, brain performance drops to a level equivalent to going two full nights without any sleep at all. The tricky part is that people don’t notice this effect themselves. Their self-rated sleepiness only rises during the first few days and then plateaus — people sleeping 6 hours report the same level of fatigue as those sleeping just 4 hours. In other words, the belief that “6 hours of sleep is enough for me” is actually a symptom of chronic sleep deprivation. - Benefit: In a randomized controlled trial, 48 healthy adults aged 21–38 were asked to get just 6 hours of sleep per night for 14 consecutive days. Their cognitive performance steadily declined, eventually reaching levels comparable to those seen after two full nights of total sleep loss. Meanwhile, their self-reported sleepiness only increased at first and then remained largely unchanged. There was no difference in self-rated fatigue between the 6-hour and 4-hour sleep groups. Additionally, a meta-analysis of 70 studies found that acute sleep deprivation (lasting no more than 48 hours) leads to a moderate drop in simple attention (effect size g = -0.776) and a much smaller decline in reasoning accuracy (g = -0.125). - Evidence grade: A - Sources:Van Dongen, Maislin, Mullington & Dinges (2003). The cumulative cost of additional wakefulness. Sleep. ; Lim & Dinges (2010). A meta-analysis of the impact of short-term sleep deprivation on cognitive variables. Psychological Bulletin. - Notes: The most important takeaway is that “not feeling sleepy” is not proof that you’ve gotten enough sleep. People who regularly sleep just 6 hours simply get used to the state, but their actual performance does not improve. The results from the meta-analysis apply to staying awake for an entire night; there is only one randomized controlled trial supporting the idea that consistently getting less than 6 hours of sleep has any real negative impact. **Original text (Chinese):** ### 3. 每晚睡够 7 到 8 小时，别把 6 小时当作够用 - 成本：不花钱。每天要多留 1 到 2 小时给睡眠。早一点上床，需要一点毅力。 - 说人话：连着两周每晚只睡 6 小时，脑子的表现会掉到相当于两天两夜没合眼的水平。麻烦的是自己感觉不到。自己打分的困倦头几天涨完就不再涨，睡 6 小时的人和睡 4 小时的人打分一样困。所以「我睡 6 小时够用」这句话本身就是缺觉的症状。 - 收益：48 名 21 到 38 岁的健康成人，连续 14 天每晚只睡 6 小时。他们的脑力表现累计下降，掉到相当于连续 2 晚完全不睡的水平。而自己打分的困倦程度只在头几天上升，之后几乎不再增加。6 小时组和 4 小时组的自评困倦没有差别。这是把人随机分成两组做的对照试验（RCT）。另外，短时间不睡（急性睡眠剥夺，不超过 48 小时）对简单注意力走神的效果大小 g = -0.776，对推理准确率 g = -0.125。这部分是把 70 项研究合起来算的。 - 证据等级：A - 来源：Van Dongen, Maislin, Mullington & Dinges (2003). The cumulative cost of additional wakefulness. Sleep. ；Lim & Dinges (2010). A meta-analysis of the impact of short-term sleep deprivation on cognitive variables. Psychological Bulletin. - 备注：「自己觉得不困」不是睡够了的证据。长期睡 6 小时的人只是感觉上习惯了，表现并没有跟上。汇总多项研究的那部分说的是整夜不睡。「长期少睡」只有一项随机对照试验支持。睡多久和死亡风险的关系另算，见第 2 节第 13 条（每晚睡 7 小时左右）：那边按死亡率算，7 小时那档风险最低。 **Evidence:** A. The most important takeaway is that “not feeling sleepy” is not proof that you’ve gotten enough sleep. People who regularly sleep just 6 hours simply get used to the state, but their actual performance does not improve. The results from the meta-analysis apply to staying awake for an entire night; there is only one randomized controlled trial supporting the idea that consistently getting less than 6 hours of sleep has any real negative impact. **Source summary:** After two full weeks of getting only 6 hours of sleep each night, brain performance drops to a level equivalent to going two full nights without any sleep at all. The tricky part is that people don’t notice this effect themselves. Their self-rated sleepiness only rises during the first few days and then plateaus — people sleeping 6 hours report the same level of fatigue as those sleeping just 4 hours. In other words, the belief that “6 hours of sleep is enough for me” is actually a symptom of chronic sleep deprivation. **Low-ROI detour:** Move “Getting 7 to 8 hours of sleep each night — don’t settle for just 6 hours” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “After two full weeks of getting only 6 hours of sleep each night, brain performance drops to a level equivalent to going two full nights without any sleep at all. The tricky part is that people don’t notice this effect themselves. Their self-rated sleepiness only rises during the first few days and then plateaus — people sleeping 6 hours report the same level of fatigue as those sleeping just 4 hours. In other words, the belief that “6 hours of sleep is enough for me” is actually a symptom of chronic sleep deprivation.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 02-013 **Source links:** [Van Dongen, Maislin, Mullington & Dinges (2003). The cumulative cost of additional wakefulness. Sleep.](https://doi.org/10.1093/sleep/26.2.117); [Lim & Dinges (2010). A meta-analysis of the impact of short-term sleep deprivation on cognitive variables. Psychological Bulletin.](https://doi.org/10.1037/a0018883) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md --- ### 03-004 — Avoid caffeine after 2 p.m. Original title: 下午两点以后不碰咖啡因 **Source text (English):** ### 4. Avoid caffeine after 2 p.m. - Cost: No cost involved. People accustomed to drinking coffee in the afternoon must summon some willpower to abstain. - In plain terms: Consuming a large cup of coffee containing 400 mg of caffeine 6 hours before bedtime reduces measured total sleep time by over 1 hour, yet personal sleep logs show no difference. To avoid any impact on sleep, a regular cup of coffee (107 mg of caffeine) must be consumed at least 8.8 hours prior to bedtime; for those going to bed at 11 p.m., 2 p.m. marks the cutoff point. - Benefit: Intake of 400 mg of caffeine 6 hours before sleep results in a measurable reduction of 1.1–1.2 hours in total sleep time compared to placebo consumption. Multiple studies combined via meta-analysis indicate that caffeine on average shortens total sleep duration by 45 minutes and lowers sleep efficiency — the proportion of time spent actually asleep while in bed — by 7%. - Evidence grade: A - Sources:Drake, Roehrs, Shambroom & Roth (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine. ; Gardiner et al. (2023). The effect of caffeine on subsequent sleep: A systematic review and meta-analysis. Sleep Medicine Reviews. - Notes: The sole study by Drake utilized a relatively high caffeine dose of 400 mg, equivalent to roughly two or three cups of coffee, and was conducted in a single laboratory setting. Individuals with slower caffeine metabolism must adhere to an even earlier cutoff time. This recommendation complements the third item, which advises aiming for 7–8 hours of sleep nightly. **Original text (Chinese):** ### 4. 下午两点以后不碰咖啡因 - 成本：不花钱。习惯下午喝咖啡的人，要忍住不喝，需要一点毅力。 - 说人话：睡前 6 小时喝一大杯咖啡（400 mg），当晚用仪器测出来少睡 1 小时以上。可自己写的睡眠日记根本看不出差别。一杯普通咖啡（107 mg）要在睡前 8.8 小时以上喝完，才不影响睡眠。十一点睡的人，下午两点就是界线。 - 收益：睡前 6 小时喝 400 mg 咖啡因，仪器测到的总睡眠时间比喝安慰剂少 1.1 到 1.2 小时。安慰剂就是不含咖啡因的对照饮料。可是受试者自己写的睡眠日记没有报出差别，自己察觉不到。把多项研究合起来算（荟萃分析）：咖啡因平均让总睡眠时间减少 45 分钟。躺在床上真正睡着的比例（睡眠效率）下降 7%。一杯咖啡（107 mg）要在睡前 8.8 小时以上喝完，才不影响睡眠。 - 证据等级：A - 来源：Drake, Roehrs, Shambroom & Roth (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine. ；Gardiner et al. (2023). The effect of caffeine on subsequent sleep: A systematic review and meta-analysis. Sleep Medicine Reviews. - 备注：Drake 那项只有一个实验室做过，用的 400 mg 偏大，大约两三杯咖啡。咖啡因代谢慢的人，截止时间还要更早。少喝咖啡因换回来的是睡眠时长，和第 3 条（每晚睡够 7 到 8 小时）叠加。 **Evidence:** A. The sole study by Drake utilized a relatively high caffeine dose of 400 mg, equivalent to roughly two or three cups of coffee, and was conducted in a single laboratory setting. Individuals with slower caffeine metabolism must adhere to an even earlier cutoff time. This recommendation complements the third item, which advises aiming for 7–8 hours of sleep nightly. **Source summary:** Consuming a large cup of coffee containing 400 mg of caffeine 6 hours before bedtime reduces measured total sleep time by over 1 hour, yet personal sleep logs show no difference. To avoid any impact on sleep, a regular cup of coffee (107 mg of caffeine) must be consumed at least 8.8 hours prior to bedtime; for those going to bed at 11 p.m., 2 p.m. marks the cutoff point. **Low-ROI detour:** Move “Avoid caffeine after 2 p.m.” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Consuming a large cup of coffee containing 400 mg of caffeine 6 hours before bedtime reduces measured total sleep time by over 1 hour, yet personal sleep logs show no difference. To avoid any impact on sleep, a regular cup of coffee (107 mg of caffeine) must be consumed at least 8.8 hours prior to bedtime; for those going to bed at 11 p.m., 2 p.m. marks the cutoff point.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Drake, Roehrs, Shambroom & Roth (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine.](https://doi.org/10.5664/jcsm.3170); [Gardiner et al. (2023). The effect of caffeine on subsequent sleep: A systematic review and meta-analysis. Sleep Medicine Reviews.](https://doi.org/10.1016/j.smrv.2023.101764) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md --- ### 03-005 — Batch-process emails and messages a few times per day Original title: 把邮件和消息改成每天固定几次批量处理 **Source text (English):** ### 5. Batch-process emails and messages a few times per day - Cost: No monetary cost. However, it takes some time to explain to colleagues how often you’ll be checking messages. It also requires a bit of willpower to resist the urge to check them constantly. - In plain terms: The same group of participants was studied over two weeks. During the week when they limited email checks to just three times per day, their daily stress levels dropped noticeably compared to the unrestricted week — while the total number of emails sent and received stayed the same. Without any limits, people checked their emails an average of 15.5 times per day. - Benefit: In a two-week self-controlled trial involving 124 adults, those who limited email checks to three times daily experienced significantly lower daily stress than when they checked freely (effect size: Cohen’s d = 0.37). The overall volume of emails received and replied to did not differ between the two conditions. Without restrictions, participants checked emails 15.5 times per day on average. - Evidence grade: B - Sources:Kushlev & Dunn (2015). Checking email less frequently reduces stress. Computers in Human Behavior. - Notes: Only one study has examined this approach, showing a modest effect size. It measured stress levels rather than actual work output. No direct research exists on limiting instant messaging checks; this recommendation is extrapolated from similar email studies. **Original text (Chinese):** ### 5. 把邮件和消息改成每天固定几次批量处理 - 成本：不花钱。要花点时间跟同事说清楚你多久回一次。忍住不随时翻邮件，需要一点毅力。 - 说人话：同一批人对比了两周。把邮件限制成每天只查 3 次的那一周，日常压力明显更低，而收发的邮件数量一样多。不加限制的时候，人平均每天要查 15.5 次。 - 收益：124 名成年人，两周里同一批人前后对比（自身对照）。限制为每天查 3 次邮件的那周，日常压力明显低于不限次数那周（效果大小 Cohen's d = 0.37）。两周收到和回复的邮件数量并没有差别。一开始不加限制时，人们平均每天查邮件 15.5 次。 - 证据等级：B - 来源：Kushlev & Dunn (2015). Checking email less frequently reduces stress. Computers in Human Behavior. - 备注：只有一项研究，效果中等偏小，量的是压力，不是干出来的活。即时消息没人直接研究过，这里只是照着推的。 **Evidence:** B. Only one study has examined this approach, showing a modest effect size. It measured stress levels rather than actual work output. No direct research exists on limiting instant messaging checks; this recommendation is extrapolated from similar email studies. **Source summary:** The same group of participants was studied over two weeks. During the week when they limited email checks to just three times per day, their daily stress levels dropped noticeably compared to the unrestricted week — while the total number of emails sent and received stayed the same. Without any limits, people checked their emails an average of 15.5 times per day. **Low-ROI detour:** Move “Batch-process emails and messages a few times per day” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The same group of participants was studied over two weeks. During the week when they limited email checks to just three times per day, their daily stress levels dropped noticeably compared to the unrestricted week — while the total number of emails sent and received stayed the same. Without any limits, people checked their emails an average of 15.5 times per day.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Kushlev & Dunn (2015). Checking email less frequently reduces stress. Computers in Human Behavior.](https://doi.org/10.1016/j.chb.2014.11.005) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md --- ### 03-006 — When doing tasks that require continuous thinking, keep out even brief interruptions Original title: 做需要连续思考的工作时，把哪怕几秒钟的打断也挡在外面 **Source text (English):** ### 6. When doing tasks that require continuous thinking, keep out even brief interruptions - Cost: No cost at all. Just close the door, put on headphones, or hang a “Do Not Disturb” sign. - In plain terms: Even a brief interruption lasting 2.8 seconds on average doubles the chance of errors in subsequent steps of a sequential task. An interruption of 4.4 seconds triples that error rate. Field observations also show that it takes an average of 25 minutes to return to the interrupted task, with two other unrelated tasks squeezed in during that time. People who get interrupted do finish tasks faster, but they report higher levels of stress, frustration, effort, and time pressure. - Benefit: On average, a 2.8-second interruption doubles the error rate for sequential tasks, while a 4.4-second interruption triples it. This finding comes from lab experiments. Another study observed 24 office workers (information professionals) in real-world settings. They switched topics every 11 minutes on average, and 57% of those topic switches were interrupted. It took them 25 minutes and 26 seconds on average to get back to the interrupted task, with 2.26 other tasks added in between. A separate experiment with 48 participants showed similar results: interrupted workers completed tasks faster, but reported significantly higher stress, frustration, effort, and time pressure. - Evidence grade: B - Sources:Altmann, Trafton & Hambrick (2014). Momentary interruptions can derail the train of thought. Journal of Experimental Psychology: General. ; Mark, Gonzalez & Harris (2005). No task left behind? Examining the nature of fragmented work. CHI 2005. ; Mark, Gudith & Klocke (2008). The cost of interrupted work: More speed and stress. CHI 2008. - Notes: The field study mentioned above categorized interruptions into two types: those caused by others approaching the worker, and those initiated by the worker themselves. Simply closing the door blocks only the first type of interruption. To handle the second type, combine this tip with Tip 1 (turn off non-essential notifications) and Tip 5 (batch-process messages). **Original text (Chinese):** ### 6. 做需要连续思考的工作时，把哪怕几秒钟的打断也挡在外面 - 成本：不花钱。关上门，戴上耳机，或者挂一个「勿扰」牌。 - 说人话：一次平均 2.8 秒的打断，就让接下来的操作出错概率翻倍。4.4 秒的打断翻三倍。现场跟踪还发现，被打断的那件事平均要 25 分钟才回得来，中间还插进两件别的事。被打断的人干得更快，但压力、挫败感和费劲程度全都更高。 - 收益：平均 2.8 秒的打断，会让按顺序一步步做的任务（序列任务）步骤出错率翻倍。4.4 秒的打断让它翻三倍。这是实验室里做的。另一项是对 24 名办公室白领（信息工作者）的现场观察。他们平均每 11 分钟切换一次工作主题。57% 的工作主题被打断。当天回到被打断的那件事上，平均要 25 分 26 秒。中间还插了 2.26 件别的事。还有一项 48 人的实验：被打断的人做得更快，但报告的压力、挫败感、时间压力和费劲程度都更高。 - 证据等级：B - 来源：Altmann, Trafton & Hambrick (2014). Momentary interruptions can derail the train of thought. Journal of Experimental Psychology: General. ；Mark, Gonzalez & Harris (2005). No task left behind? Examining the nature of fragmented work. CHI 2005. ；Mark, Gudith & Klocke (2008). The cost of interrupted work: More speed and stress. CHI 2008. - 备注：那项现场研究把打断分成两类：一类是别人来找你的，一类是自己点开的。关门只挡得住前一类。后一类要配合第 1 条（关掉非必要通知）和第 5 条（批量处理消息）一起用。 **Evidence:** B. The field study mentioned above categorized interruptions into two types: those caused by others approaching the worker, and those initiated by the worker themselves. Simply closing the door blocks only the first type of interruption. To handle the second type, combine this tip with Tip 1 (turn off non-essential notifications) and Tip 5 (batch-process messages). **Source summary:** Even a brief interruption lasting 2.8 seconds on average doubles the chance of errors in subsequent steps of a sequential task. An interruption of 4.4 seconds triples that error rate. Field observations also show that it takes an average of 25 minutes to return to the interrupted task, with two other unrelated tasks squeezed in during that time. People who get interrupted do finish tasks faster, but they report higher levels of stress, frustration, effort, and time pressure. **Low-ROI detour:** Move “When doing tasks that require continuous thinking, keep out even brief interruptions” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Even a brief interruption lasting 2.8 seconds on average doubles the chance of errors in subsequent steps of a sequential task. An interruption of 4.4 seconds triples that error rate. Field observations also show that it takes an average of 25 minutes to return to the interrupted task, with two other unrelated tasks squeezed in during that time. People who get interrupted do finish tasks faster, but they report higher levels of stress, frustration, effort, and time pressure.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Altmann, Trafton & Hambrick (2014). Momentary interruptions can derail the train of thought. Journal of Experimental Psychology: General.](https://doi.org/10.1037/a0030986); [Mark, Gonzalez & Harris (2005). No task left behind? Examining the nature of fragmented work. CHI 2005.](https://doi.org/10.1145/1054972.1055017); [Mark, Gudith & Klocke (2008). The cost of interrupted work: More speed and stress. CHI 2008.](https://doi.org/10.1145/1357054.1357072) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md --- ### 03-007 — Do one thing at a time — don’t reply to messages while in a meeting Original title: 一次只做一件事，不要边开会边回消息 **Source text (English):** ### 7. Do one thing at a time — don’t reply to messages while in a meeting - Cost: No cost at all. It does take a bit of willpower to resist replying to messages during a meeting. - In plain terms: Every time you switch tasks, your reaction time slows down and errors become more likely. People who regularly keep multiple screens open at once don’t actually get better at multitasking; in fact, they perform worse on task-switching tests. - Benefit: Switching between tasks clearly slows reaction time and raises the chance of mistakes. This conclusion comes from a review of multiple studies. One lab study involved university students. Those who frequently use several types of media at the same time are known as heavy media multitaskers. They’re more easily distracted by unrelated things and unrelated memories, and they also perform worse on task-switching tests. - Evidence grade: B - Sources:Monsell (2003). Task switching. Trends in Cognitive Sciences. ; Ophir, Nass & Wagner (2009). Cognitive control in media multitaskers. PNAS. - Notes: Exactly how much extra effort task-switching requires varies a lot depending on the task, so no single number can be given here. The Ophir study compares people at one single point in time, so it’s hard to tell whether multitasking makes attention worse, or whether people with poorer attention skills simply prefer to multitask. **Original text (Chinese):** ### 7. 一次只做一件事，不要边开会边回消息 - 成本：不花钱。开会时忍住不回消息，需要一点毅力。 - 说人话：任务一切换，反应就更慢，也更容易出错。经常同时开好几个屏的人，并没有练出同时做几件事的本事，反而在任务切换测试上表现更差。 - 收益：任务切换以后，反应明显更慢，也更容易出错。这部分来自多项研究的综述。另一项实验室研究的受试者是大学生。经常同时用好几种媒体的人（重度媒体多任务者）更容易被不相干的东西和不相干的记忆带跑。他们在任务切换测试上反而表现更差。 - 证据等级：B - 来源：Monsell (2003). Task switching. Trends in Cognitive Sciences. ；Ophir, Nass & Wagner (2009). Cognitive control in media multitaskers. PNAS. - 备注：来回切换要多费多少，随干的活差别很大，这里不给统一数字。Ophir 那项是同一时间点的比较，分不清是「多任务让注意力变差」，还是「注意力差的人更爱多任务」。 **Evidence:** B. Exactly how much extra effort task-switching requires varies a lot depending on the task, so no single number can be given here. The Ophir study compares people at one single point in time, so it’s hard to tell whether multitasking makes attention worse, or whether people with poorer attention skills simply prefer to multitask. **Source summary:** Every time you switch tasks, your reaction time slows down and errors become more likely. People who regularly keep multiple screens open at once don’t actually get better at multitasking; in fact, they perform worse on task-switching tests. **Low-ROI detour:** Move “Do one thing at a time — don’t reply to messages while in a meeting” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Every time you switch tasks, your reaction time slows down and errors become more likely. People who regularly keep multiple screens open at once don’t actually get better at multitasking; in fact, they perform worse on task-switching tests.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Monsell (2003). Task switching. Trends in Cognitive Sciences.](https://doi.org/10.1016/S1364-6613(03)00028-7); [Ophir, Nass & Wagner (2009). Cognitive control in media multitaskers. PNAS.](https://doi.org/10.1073/pnas.0903620106) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md --- ### 03-008 — Avoid glowing screens one hour before bed; if you must, read paper books or e-ink devices instead Original title: 睡前一小时不看发光屏幕，要看就看纸书或墨水屏 **Source text (English):** ### 8. Avoid glowing screens one hour before bed; if you must, read paper books or e-ink devices instead - Cost: No cost involved. Giving up phone use one hour before bed requires willpower, especially when fighting long-standing habits. - In plain terms: Reading from glowing screens before bed delays sleep onset by roughly 10 minutes compared to reading paper books. It also lowers melatonin production by 55%. The next day, the body’s internal clock shifts more than 1.5 hours later, making mornings harder and requiring extra time to feel fully awake. - Benefit: In controlled lab experiments, the same participants were tested under both conditions (cross-over design). Those reading from glowing e-readers fell asleep about 10 minutes later than those reading paper books (25.7 minutes versus 15.8 minutes). Their nighttime melatonin levels dropped by 55%, and their circadian rhythm shifted by over 1.5 hours — melatonin secretion started at 22:31 instead of 21:01. This resulted in greater morning sleepiness and a longer recovery time to full alertness. - Evidence grade: B - Sources:Chang, Aeschbach, Duffy & Czeisler (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. PNAS. - Notes: The study involved a small number of participants and was conducted under tightly controlled lab conditions. Real-world effects may be smaller given typical phone brightness and usage patterns. The study did not evaluate how much nighttime screen modes actually help. **Original text (Chinese):** ### 8. 睡前一小时不看发光屏幕，要看就看纸书或墨水屏 - 成本：不花钱。睡前一小时放下手机，要长期对抗惯性，需要毅力。 - 说人话：睡前读发光屏幕，比读纸书晚约 10 分钟才睡着。褪黑素被压低 55%。第二天生物钟往后推 1.5 小时以上，早上更困，要更久才清醒。 - 收益：实验室里让同一批人两种条件轮着做（交叉试验）。睡前读发光的电子书，比读纸书入睡慢约 10 分钟（25.7 分钟对 15.8 分钟）。晚间褪黑素被压低 55%。第二天的生物钟（昼夜节律）推迟超过 1.5 小时，褪黑素开始分泌的时刻是 22:31 对 21:01。第二天早上更困，要更长时间才完全清醒。 - 证据等级：B - 来源：Chang, Aeschbach, Duffy & Czeisler (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. PNAS. - 备注：人数少，是实验室里控好条件做的。按日常的手机亮度和使用时长，影响可能没这么大。手机的夜间模式管多大用，这项研究没测。 **Evidence:** B. The study involved a small number of participants and was conducted under tightly controlled lab conditions. Real-world effects may be smaller given typical phone brightness and usage patterns. The study did not evaluate how much nighttime screen modes actually help. **Source summary:** Reading from glowing screens before bed delays sleep onset by roughly 10 minutes compared to reading paper books. It also lowers melatonin production by 55%. The next day, the body’s internal clock shifts more than 1.5 hours later, making mornings harder and requiring extra time to feel fully awake. **Low-ROI detour:** Move “Avoid glowing screens one hour before bed; if you must, read paper books or e-ink devices instead” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Reading from glowing screens before bed delays sleep onset by roughly 10 minutes compared to reading paper books. It also lowers melatonin production by 55%. The next day, the body’s internal clock shifts more than 1.5 hours later, making mornings harder and requiring extra time to feel fully awake.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Chang, Aeschbach, Duffy & Czeisler (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. PNAS.](https://doi.org/10.1073/pnas.1418490112) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md --- ### 03-009 — Go to bed at a set time — avoid staying up late for games, short videos, or porn Original title: 到点就睡，不为游戏、短视频、色情内容熬夜 **Source text (English):** ### 9. Go to bed at a set time — avoid staying up late for games, short videos, or porn - Cost: No monetary cost. The real challenge is overcoming the habit of “just one more episode.” The easiest solution is to keep phones out of the bedroom. - In plain terms: In 2025, Chinese people slept an average of 6.97 hours per night, with an average bedtime of 12:10 a.m. Those who used phones or tablets before bed were more than twice as likely to get insufficient sleep and 2.7 times more likely to feel drowsy during the day. Even simply having such devices in the bedroom — without using them — produced similar results. Thus, keeping phones out of the bedroom is the simplest way to improve sleep. - Benefit: In 2025, Chinese residents averaged 6.97 hours of nighttime sleep, with an average bedtime of 12:10 a.m. (Chinese Sleep Research Society). Compared to people who did not use portable devices before bed, those who did were 2.17 times more likely to get insufficient sleep (OR 2.17), 1.46 times more likely to suffer poor sleep quality (OR 1.46), and 2.72 times more likely to feel daytime drowsiness (OR 2.72). Even merely having devices in the bedroom without use yielded similar odds: 1.79, 1.53, and 2.27 respectively (OR 1.79/1.53/2.27). These figures come from a combined analysis of 20 concurrent surveys involving 125,198 children and adolescents. Another concurrent study of 844 adults aged 18–94 found that those who used phones after turning off the lights took longer to fall asleep, spent less time actually asleep in bed, and felt more fatigued during the day. - Evidence grade: B - Sources: Carter et al. (2016). Association Between Portable Screen-Based Media Device Access or Use and Sleep Outcomes. JAMA Pediatrics. ; Exelmans & Van den Bulck (2016). Bedtime mobile phone use and sleep in adults. Social Science & Medicine. ; Chinese Sleep Research Society (2026). 2026 China Sleep Health Research White Paper (Reprinted by Fujian Provincial Health Commission and reported by Health News). ; Grubbs JB et al. (2018). Pornography Problems Due to Moral Incongruence: An Integrative Model with a Systematic Review and Meta-Analysis. Archives of Sexual Behavior. (One of the disputing parties in the remarks); Prause N, Pfaus J (2015). Viewing Sexual Stimuli Associated with Greater Sexual Responsiveness, Not Erectile Dysfunction. Sexual Medicine. (The second disputing party in the remarks) - Notes: This recommendation is somewhat controversial. The overall risks of chronic sleep deprivation are covered in section 3 of this chapter (aiming for 7–8 hours of sleep per night). Currently there is no reliable evidence linking porn to reduced energy or cognitive ability in the general population. One meta‑analysis suggests that so‑called “porn problems” often stem from a mismatch between personal beliefs and behavior rather than from the content itself. Another study of 280 men found no correlation between the amount of time spent watching porn and erectile function during sexual activity with a partner. This recommendation specifically addresses how porn consumes sleep time. The figures of 6.97 hours and 12:10 a.m. are taken from a Health News report republished by the Fujian Provincial Health Commission, as no official release from the Chinese Sleep Research Society was found at the time of writing (September 2026). **Original text (Chinese):** ### 9. 到点就睡，不为游戏、短视频、色情内容熬夜 - 成本：不花钱。难在长期对抗「再看一集」的惯性。手机不进卧室最省力。 - 说人话：2025 年中国人夜里平均睡 6.97 小时，平均 0:10 才入睡。睡前用手机、平板的人，睡不够的概率是两倍多，白天犯困的概率是 2.7 倍。设备只是放在卧室里不用，数字也差不多。所以最省事的办法是手机不进卧室。 - 收益：2025 年我国居民夜间平均睡眠 6.97 小时，平均入睡时间 0:10（中国睡眠研究会）。睡前用便携设备的人，睡不够的可能性约为 2.17 倍（OR 2.17）。睡眠质量差约 1.46 倍（OR 1.46）。白天犯困约 2.72 倍（OR 2.72）。设备只是放在卧室里、并不使用，数字也差不多，约 1.79、1.53、2.27 倍（OR 1.79/1.53/2.27）。这部分是把 20 项同一时间点的调查、125198 名儿童青少年合起来算的。另一项同一时间点的调查：844 名 18 到 94 岁成人中，关灯后仍用手机的人入睡更慢，躺在床上真正睡着的比例更低，白天更疲劳。 - 证据等级：B - 来源：Carter et al. (2016). Association Between Portable Screen-Based Media Device Access or Use and Sleep Outcomes. JAMA Pediatrics. ；Exelmans & Van den Bulck (2016). Bedtime mobile phone use and sleep in adults. Social Science & Medicine. ；中国睡眠研究会 (2026). 2026 中国睡眠健康研究白皮书（福建省卫健委转载健康报报道）. ；Grubbs JB 等 (2018). Pornography Problems Due to Moral Incongruence: An Integrative Model with a Systematic Review and Meta-Analysis. Archives of Sexual Behavior. （备注里的争议方之一）；Prause N, Pfaus J (2015). Viewing Sexual Stimuli Associated with Greater Sexual Responsiveness, Not Erectile Dysfunction. Sexual Medicine. （备注里的争议方之二） - 备注：争议。熬夜本身的代价见本节第 3 条（每晚睡够 7 到 8 小时）。色情内容对普通人的精力和脑力有什么影响，目前没有可靠证据说得清是不是它造成的。一项把多项研究汇总起来的分析认为，所谓「色情问题」更多来自一个人的观念和自己的行为对不上，而不在内容本身。另一项研究汇总了 280 名男性的数据。结果是看的时长和跟伴侣性生活时的勃起功能没有关系。本条针对的只是它挤占睡眠时间。6.97 小时和 0:10 两个数，中国睡眠研究会官网没有挂出发布稿（2026 年 9 月查），以福建省卫健委转载的健康报报道为准。 **Evidence:** B. This recommendation is somewhat controversial. The overall risks of chronic sleep deprivation are covered in section 3 of this chapter (aiming for 7–8 hours of sleep per night). Currently there is no reliable evidence linking porn to reduced energy or cognitive ability in the general population. One meta‑analysis suggests that so‑called “porn problems” often stem from a mismatch between personal beliefs and behavior rather than from the content itself. Another study of 280 men found no correlation between the amount of time spent watching porn and erectile function during sexual activity with a partner. This recommendation specifically addresses how porn consumes sleep time. The figures of 6.97 hours and 12:10 a.m. are taken from a Health News report republished by the Fujian Provincial Health Commission, as no official release from the Chinese Sleep Research Society was found at the time of writing (September 2026). **Source summary:** In 2025, Chinese people slept an average of 6.97 hours per night, with an average bedtime of 12:10 a.m. Those who used phones or tablets before bed were more than twice as likely to get insufficient sleep and 2.7 times more likely to feel drowsy during the day. Even simply having such devices in the bedroom — without using them — produced similar results. Thus, keeping phones out of the bedroom is the simplest way to improve sleep. **Low-ROI detour:** Move “Go to bed at a set time — avoid staying up late for games, short videos, or porn” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “In 2025, Chinese people slept an average of 6.97 hours per night, with an average bedtime of 12:10 a.m. Those who used phones or tablets before bed were more than twice as likely to get insufficient sleep and 2.7 times more likely to feel drowsy during the day. Even simply having such devices in the bedroom — without using them — produced similar results. Thus, keeping phones out of the bedroom is the simplest way to improve sleep.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 03-003 **Source links:** [Carter et al. (2016). Association Between Portable Screen-Based Media Device Access or Use and Sleep Outcomes. JAMA Pediatrics.](https://doi.org/10.1001/jamapediatrics.2016.2341); [Exelmans & Van den Bulck (2016). Bedtime mobile phone use and sleep in adults. Social Science & Medicine.](https://doi.org/10.1016/j.socscimed.2015.11.037); [中国睡眠研究会 (2026). 2026 中国睡眠健康研究白皮书（福建省卫健委转载健康报报道）.](https://wjw.fujian.gov.cn/jggk/csxx/xcc/mtbd/202603/t20260323_7114382.htm); [Grubbs JB 等 (2018). Pornography Problems Due to Moral Incongruence: An Integrative Model with a Systematic Review and Meta-Analysis. Archives of Sexual Behavior.](https://doi.org/10.1007/s10508-018-1248-x); [Prause N, Pfaus J (2015). Viewing Sexual Stimuli Associated with Greater Sexual Responsiveness, Not Erectile Dysfunction. Sexual Medicine.](https://doi.org/10.1002/sm2.58) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md --- ### 03-010 — Don’t make major decisions or send important messages late at night Original title: 深夜不做重大决定、不发要紧的消息 **Source text (English):** ### 10. Don’t make major decisions or send important messages late at night - Cost: No cost at all. You simply postpone these tasks until after you’ve woken up. - In plain terms: People who stayed awake for 49.5 hours were asked to take part in risk decision experiments. When well-rested, they quickly learned to avoid high-risk options; after sleep deprivation, they repeatedly chose high-risk choices instead. The older a person is, the more pronounced this effect becomes. This study looked at the extreme scenario of two consecutive sleepless nights; it did not directly test how much impact a few fewer hours of sleep would have, but the overall trend supports postponing important decisions until the next day. - Benefit: Thirty-four healthy participants completed the Iowa Gambling Task after going 49.5 hours without sleep. This task is a standard way to measure risk decision making. When well-rested, they quickly learned to steer clear of high-risk options; after sleep loss, they opted for high-risk choices far more often. Older participants showed a stronger response to this effect. This is the only study of its kind to date. The total number of participants was 34. - Evidence grade: B - Sources:Killgore, Balkin & Wesensten (2006). Impaired decision making following 49 h of sleep deprivation. Journal of Sleep Research. - Notes: The research focused on the extreme case of two nights of continuous sleep deprivation. There is no direct data on how ordinary people fare after staying awake until 2 a.m. The advice to avoid sending messages late at night is based on the authors’ personal experience (rated as Grade C evidence); it is perfectly fine to send such messages the following day instead. **Original text (Chinese):** ### 10. 深夜不做重大决定、不发要紧的消息 - 成本：不花钱。只是把事情推到睡醒之后再办。 - 说人话：人睡饱的时候，很快就能学会躲开高风险的选项。连着两晚没睡之后，反而一次次挑高风险的，年纪越大越明显。少睡几小时有多大影响没人测过，但要紧的决定还是推到睡醒以后。 - 收益：34 名健康人在 49.5 小时不睡之后，做爱荷华赌博任务。这是一种衡量风险决策的实验。休息充足时，他们能很快学会避开高风险选项。缺觉之后，反而更多地选高风险选项。年纪大的人受影响更大。这是一项实验，只有这一项研究。 - 证据等级：B - 来源：Killgore, Balkin & Wesensten (2006). Impaired decision making following 49 h of sleep deprivation. Journal of Sleep Research. - 备注：研究的是连续两晚不睡的极端情况。普通人熬到凌晨两点会怎样，没有直接测过。「不发消息」那半是作者经验（C 级），第二天再发也不迟。 **Evidence:** B. The research focused on the extreme case of two nights of continuous sleep deprivation. There is no direct data on how ordinary people fare after staying awake until 2 a.m. The advice to avoid sending messages late at night is based on the authors’ personal experience (rated as Grade C evidence); it is perfectly fine to send such messages the following day instead. **Source summary:** People who stayed awake for 49.5 hours were asked to take part in risk decision experiments. When well-rested, they quickly learned to avoid high-risk options; after sleep deprivation, they repeatedly chose high-risk choices instead. The older a person is, the more pronounced this effect becomes. This study looked at the extreme scenario of two consecutive sleepless nights; it did not directly test how much impact a few fewer hours of sleep would have, but the overall trend supports postponing important decisions until the next day. **Low-ROI detour:** Move “Don’t make major decisions or send important messages late at night” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “People who stayed awake for 49.5 hours were asked to take part in risk decision experiments. When well-rested, they quickly learned to avoid high-risk options; after sleep deprivation, they repeatedly chose high-risk choices instead. The older a person is, the more pronounced this effect becomes. This study looked at the extreme scenario of two consecutive sleepless nights; it did not directly test how much impact a few fewer hours of sleep would have, but the overall trend supports postponing important decisions until the next day.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Killgore, Balkin & Wesensten (2006). Impaired decision making following 49 h of sleep deprivation. Journal of Sleep Research.](https://doi.org/10.1111/j.1365-2869.2006.00487.x) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md --- ### 03-011 — Take a 10‑minute nap in the afternoon — don’t sleep half an hour Original title: 下午困了就睡 10 分钟，不要睡半小时 **Source text (English):** ### 11. Take a 10‑minute nap in the afternoon — don’t sleep half an hour - Cost: It costs nothing. Just set aside 10 minutes and find a place where you can lie down or recline. - In plain terms: A 10‑minute nap gives an immediate boost of alertness that lasts about two and a half hours. A 5‑minute nap provides almost no benefit, while a 20‑minute nap only starts to help after roughly half an hour. Sleeping 30 minutes brings on sleep inertia — you’ll feel groggy right after waking, making performance worse than if you hadn’t napped at all. - Benefit: After a night of insufficient sleep, a 10‑minute nap quickly reduces drowsiness, fatigue, and improves energy and mental performance; some of these effects persist for up to 155 minutes. A 5‑minute nap yields virtually no benefit, and the advantages of a 20‑minute nap appear only after 35 minutes. A 30‑minute nap first causes sleep inertia, so performance is actually poorer right after waking, before any improvement occurs. - Evidence grade: B - Sources:Brooks & Lack (2006). A brief afternoon nap following nocturnal sleep restriction: Which nap duration is most recuperative? Sleep. - Notes: Only one laboratory study exists, and its participants were healthy young adults. If you can’t fall asleep, there’s no need to force it; there’s no research showing any benefit from simply lying down with eyes closed for 10 minutes. Naps longer than an hour have been linked to higher mortality and increased risk of coronary heart disease — see Section 2, Item 38 (keep naps under 30 minutes). 〔37〕 **Original text (Chinese):** ### 11. 下午困了就睡 10 分钟，不要睡半小时 - 成本：不花钱。花 10 分钟，再找一个能躺下或者趴着的地方。 - 说人话：10 分钟的小睡当场就能提神，效果能撑两个半小时。睡 5 分钟基本没用。睡 20 分钟要等半小时以后才见效。睡 30 分钟，醒来先有一段发懵，那阵子表现比不睡还差。 - 收益：在前一晚没睡够之后，10 分钟的小睡能立刻改善困倦、疲劳、精力和脑力表现，一部分好处维持到 155 分钟以后。睡 5 分钟几乎没有好处。睡 20 分钟的好处要等 35 分钟以后才出现。睡 30 分钟以后先有一段睡眠惰性：刚醒那阵表现反而更差，之后才改善。 - 证据等级：B - 来源：Brooks & Lack (2006). A brief afternoon nap following nocturnal sleep restriction: Which nap duration is most recuperative? Sleep. - 备注：只有一项实验室研究，受试者都是健康年轻人。睡不着也不必勉强。闭着眼躺 10 分钟有没有用，没有研究支持。午睡睡过一小时反而和更高的死亡率、冠心病风险连在一起，见第 2 节第 37 条（午睡控制在半小时内）。 **Evidence:** B. Only one laboratory study exists, and its participants were healthy young adults. If you can’t fall asleep, there’s no need to force it; there’s no research showing any benefit from simply lying down with eyes closed for 10 minutes. Naps longer than an hour have been linked to higher mortality and increased risk of coronary heart disease — see Section 2, Item 38 (keep naps under 30 minutes). 〔37〕 **Source summary:** A 10‑minute nap gives an immediate boost of alertness that lasts about two and a half hours. A 5‑minute nap provides almost no benefit, while a 20‑minute nap only starts to help after roughly half an hour. Sleeping 30 minutes brings on sleep inertia — you’ll feel groggy right after waking, making performance worse than if you hadn’t napped at all. **Low-ROI detour:** Move “Take a 10‑minute nap in the afternoon — don’t sleep half an hour” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “A 10‑minute nap gives an immediate boost of alertness that lasts about two and a half hours. A 5‑minute nap provides almost no benefit, while a 20‑minute nap only starts to help after roughly half an hour. Sleeping 30 minutes brings on sleep inertia — you’ll feel groggy right after waking, making performance worse than if you hadn’t napped at all.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 02-037 **Source links:** [Brooks & Lack (2006). A brief afternoon nap following nocturnal sleep restriction: Which nap duration is most recuperative? Sleep.](https://doi.org/10.1093/sleep/29.6.831) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md --- ### 03-012 — Using earplugs or finding a quiet room for memory-heavy tasks in open offices Original title: 在开放式办公室工作时用耳塞或找安静房间做需要记忆的活 **Source text (English):** ### 12. Using earplugs or finding a quiet room for memory-heavy tasks in open offices - Cost: Earplugs cost just a few dozen yuan. Booking a quiet meeting room takes some time and effort. - In plain terms: When background noise rises from 39 dB to 51 dB, people remember fewer words, feel more tired, and are less motivated to work. Watching nature videos with sound during breaks helps restore energy far better than continuing to endure office noise. - Benefit: Students working in simulated open offices showed similar effects: at 51 dB LAeq background noise, they recalled fewer words, rated themselves as more fatigued, and felt less inclined to keep working. Viewing nature videos with audio during breaks also boosted their energy levels more effectively than listening to river sounds or office noise alone. - Evidence grade: B - Sources:Jahncke, Hygge, Halin, Green & Dimberg (2011). Open-plan office noise: Cognitive performance and restoration. Journal of Environmental Psychology. - Notes: Only one laboratory study exists on this topic. Among all noise types, speech that can be clearly understood has the greatest negative impact on performance. White noise headphones may help mitigate this effect, but they were not tested in this research. **Original text (Chinese):** ### 12. 在开放式办公室工作时用耳塞或找安静房间做需要记忆的活 - 成本：耳塞几十元。预订安静的会议室要花点时间。 - 说人话：背景噪音从 39 分贝涨到 51 分贝，能记住的词就变少，人更累，也更不想干活。休息的时候看带声音的自然风光片，比接着听办公室噪音更能把精力找回来。 - 收益：让学生在模拟的开放式办公室里工作。背景噪音从 39 分贝升到 51 分贝（dB，LAeq）时，他们记住的词更少，自己评分更疲劳，也更不想干活。休息时看带声音的自然影片，比只听河流声或者办公室噪音，更能把精力评分拉回来。 - 证据等级：B - 来源：Jahncke, Hygge, Halin, Green & Dimberg (2011). Open-plan office noise: Cognitive performance and restoration. Journal of Environmental Psychology. - 备注：只有一项实验室研究。噪音里最碍事的是能听清内容的说话声。白噪音耳机对这一点有帮助，但这项研究没测过耳机。 **Evidence:** B. Only one laboratory study exists on this topic. Among all noise types, speech that can be clearly understood has the greatest negative impact on performance. White noise headphones may help mitigate this effect, but they were not tested in this research. **Source summary:** When background noise rises from 39 dB to 51 dB, people remember fewer words, feel more tired, and are less motivated to work. Watching nature videos with sound during breaks helps restore energy far better than continuing to endure office noise. **Low-ROI detour:** Move “Using earplugs or finding a quiet room for memory-heavy tasks in open offices” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “When background noise rises from 39 dB to 51 dB, people remember fewer words, feel more tired, and are less motivated to work. Watching nature videos with sound during breaks helps restore energy far better than continuing to endure office noise.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Jahncke, Hygge, Halin, Green & Dimberg (2011). Open-plan office noise: Cognitive performance and restoration. Journal of Environmental Psychology.](https://doi.org/10.1016/j.jenvp.2011.07.002) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md --- ### 03-013 — Do not work more than 49 hours per week Original title: 别把每周工作时间一味往上加：过了 49 小时上下，多干一小时多出的活越来越少 **Source text (English):** ### 13. Do not work more than 49 hours per week - Cost: You might earn less in overtime pay. You may also need to put in effort to negotiate with your supervisor. - In plain terms: Records from British munitions factories during World War I show that when workers kept weekly hours under 49, output rose in direct proportion to the time spent working. Once they exceeded 49 hours, the growth rate began to drop. Output from workers putting in 70 hours per week was practically identical to that of those working 56 hours — those extra 14 hours yielded no additional results. In total, this data covers a period spanning 100 years. - Benefit: Data from British munitions factories in World War I demonstrates that output rises steadily with working hours up to 49 per week. After that threshold, the rate of growth slows. Peak output is reached at roughly 63 hours. At 70 hours, output remains essentially the same as at 56 hours, meaning those extra 14 hours are wasted effort. - Evidence grade: B - Sources:Pencavel (2015). The Productivity of Working Hours. The Economic Journal. - Notes: These figures come from factories a century ago where most workers were women performing manual labor. This threshold may differ for cognitive work; the authors themselves note that other occupations could have higher or lower limits. What is reliable, though, is the overall trend: beyond a certain point, adding more hours yields almost no extra output. The specific figure of 49 hours is not proven. **Original text (Chinese):** ### 13. 别把每周工作时间一味往上加：过了 49 小时上下，多干一小时多出的活越来越少 - 成本：可能少拿一些加班费。也可能要花力气和上级谈。 - 说人话：一战时英国军工厂的记录显示，每周干 49 小时以内，干多久就出多少活。超过 49 小时，多干一小时多出的活越来越少。一周干 70 小时和干 56 小时出的活几乎一样，多干的那 14 小时是白干。 - 收益：一战时期英国军工厂工人的产出记录：每周 49 小时以内，产出与工时成正比。超过 49 小时，产出的增速开始变慢。大约 63 小时达到最大。干 70 小时的产出与干 56 小时几乎没有差别，多干的 14 小时等于白干。 - 证据等级：B - 来源：Pencavel (2015). The Productivity of Working Hours. The Economic Journal. - 备注：数据来自一百年前的工厂，干的是体力活，工人以女性为主。这道坎搬到脑力工作上不一定一样，作者自己也说别的工种可能更高或更低。可靠的是方向：过了某个点，再多干也几乎不多出活。49 这个具体数字不可靠。 **Evidence:** B. These figures come from factories a century ago where most workers were women performing manual labor. This threshold may differ for cognitive work; the authors themselves note that other occupations could have higher or lower limits. What is reliable, though, is the overall trend: beyond a certain point, adding more hours yields almost no extra output. The specific figure of 49 hours is not proven. **Source summary:** Records from British munitions factories during World War I show that when workers kept weekly hours under 49, output rose in direct proportion to the time spent working. Once they exceeded 49 hours, the growth rate began to drop. Output from workers putting in 70 hours per week was practically identical to that of those working 56 hours — those extra 14 hours yielded no additional results. In total, this data covers a period spanning 100 years. **Low-ROI detour:** Move “Do not work more than 49 hours per week” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Records from British munitions factories during World War I show that when workers kept weekly hours under 49, output rose in direct proportion to the time spent working. Once they exceeded 49 hours, the growth rate began to drop. Output from workers putting in 70 hours per week was practically identical to that of those working 56 hours — those extra 14 hours yielded no additional results. In total, this data covers a period spanning 100 years.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Pencavel (2015). The Productivity of Working Hours. The Economic Journal.](https://doi.org/10.1111/ecoj.12166) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md --- ### 03-014 — When you notice yourself endlessly replaying a distressing memory, do something hands‑on instead Original title: 发现自己在反复回想同一件糟心事时，换个需要动手的活 **Source text (English):** ### 14. When you notice yourself endlessly replaying a distressing memory, do something hands‑on instead - Cost: No cost at all. The hard part is first recognizing that you’re stuck in this loop – a skill that takes practice. - In plain terms: Endlessly dwelling on the same bad memory won’t yield any answers. It only deepens depression, cements negative thoughts, makes it harder to solve problems or take action, and can drive away friends who’d otherwise listen. As soon as you realize you’re stuck in this cycle, get busy with a physical task. - Benefit: A review of multiple studies shows that repetitive rumination on distressing events worsens depression. This pattern, known as rumination, also strengthens negative thinking and weakens problem‑solving abilities. It hampers real‑world action and can alienate supportive people. It is linked to anxiety, binge eating, alcohol misuse, and self‑harm. - Evidence grade: B - Sources:Nolen-Hoeksema, Wisco & Lyubomirsky (2008). Rethinking Rumination. Perspectives on Psychological Science. - Notes: This is the hardest item in this section to quantify; the review only provides general direction. “Doing something else” reflects the author’s own approach. The literature supports one core idea: diverting attention is better than staying trapped in rumination. No research has compared which specific activities work best. **Original text (Chinese):** ### 14. 发现自己在反复回想同一件糟心事时，换个需要动手的活 - 成本：不花钱。难在要先察觉自己正在反复回想（这叫反刍），察觉本身就要练。 - 说人话：反复回想同一件糟心事，不会想出答案。它只会加重抑郁，把负面念头钉得更牢，让人更解决不了问题，也更难真动手，还会把身边愿意听你说的人耗光。察觉到自己在原地绕，就去干点要动手的活。 - 收益：多项研究的综述说，反复回想同一件糟心事（反刍思维）会加重抑郁。它还会强化负面思考，削弱解决问题的能力。它会妨碍实际行动，还会把身边愿意听你说的人耗光。它与焦虑、暴食、酗酒、自伤相关。 - 证据等级：B - 来源：Nolen-Hoeksema, Wisco & Lyubomirsky (2008). Rethinking Rumination. Perspectives on Psychological Science. - 备注：综述只给了方向，没有数字。「换个活」是作者自己的做法。文献能撑住的只有一句：把注意力岔开，好过接着在原地绕。至于换成什么活，没人比较过。 **Evidence:** B. This is the hardest item in this section to quantify; the review only provides general direction. “Doing something else” reflects the author’s own approach. The literature supports one core idea: diverting attention is better than staying trapped in rumination. No research has compared which specific activities work best. **Source summary:** Endlessly dwelling on the same bad memory won’t yield any answers. It only deepens depression, cements negative thoughts, makes it harder to solve problems or take action, and can drive away friends who’d otherwise listen. As soon as you realize you’re stuck in this cycle, get busy with a physical task. **Low-ROI detour:** Move “When you notice yourself endlessly replaying a distressing memory, do something hands‑on instead” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Endlessly dwelling on the same bad memory won’t yield any answers. It only deepens depression, cements negative thoughts, makes it harder to solve problems or take action, and can drive away friends who’d otherwise listen. As soon as you realize you’re stuck in this cycle, get busy with a physical task.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Nolen-Hoeksema, Wisco & Lyubomirsky (2008). Rethinking Rumination. Perspectives on Psychological Science.](https://doi.org/10.1111/j.1745-6924.2008.00088.x) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md --- ### 03-015 — Treat thoughts like “things will definitely get worse” as symptoms, not as facts Original title: 把「事情肯定会更糟」这类念头当症状看，不当事实看 **Source text (English):** ### 15. Treat thoughts like “things will definitely get worse” as symptoms, not as facts - Cost: No cost involved. The hard part is viewing such thoughts as symptoms rather than as objective truths. - In plain terms: In a 20-year twin study, each additional step up on a pessimism scale correlated with a roughly 13% higher risk of dying during that period, and a roughly 20% higher risk of dying from cardiovascular disease. Conversely, higher optimism scores did not bring any comparable benefits. Thus, the focus should be on reducing pessimism, not on simply “being more positive.” - Benefit: This study followed 2,978 twins aged 50 or older in Australia for an average of 20 years; 1,068 of them died over that time. For each standard deviation increase on the pessimism scale, the relative risk of death rose by about 13% (hazard ratio 1.134). The 95% confidence interval for this figure is 1.065–1.207, with a p-value of 8.85×10⁻⁵. Cardiovascular mortality rose by roughly 20% (hazard ratio 1.196; 95% CI 1.045–1.368; p=0.0093). No link was found between pessimism and cancer mortality. Similarly, higher optimism scores showed no meaningful association with mortality rates. - Evidence grade: B - Sources:Whitfield JB, Zhu G, Landers JG, Martin NG (2020). Pessimism is associated with greater all-cause and cardiovascular mortality, but optimism is not protective. Scientific Reports, 10, 12609. - Notes: This finding remains somewhat controversial. It is purely observational and no subgroups were defined. Some argue that illness might precede and cause heightened pessimism; the authors counter that if that were true, pessimism should also correlate with cancer mortality. Nevertheless, other unmeasured factors could still be at play. Importantly, optimism does not offer any protective effect, so there is no need to force oneself to “think positively.” What matters is refraining from treating pessimistic expectations as accurate forecasts of the future. **Original text (Chinese):** ### 15. 把「事情肯定会更糟」这类念头当症状看，不当事实看 - 成本：不花钱。难在把这种念头当成症状看，而不是当成事实。 - 说人话：一项跟踪了 20 年的双生子研究里，悲观程度每高一个档，同期死亡的概率高约 13%，死于心血管病的概率高约 20%。反过来，乐观得分高并没有带来相应的好处。所以要处理的是悲观，不是「不够正能量」。 - 收益：澳大利亚 2978 名 50 岁以上的双生子，平均跟踪 20 年，其间有 1068 人死亡。悲观量表每高 1 个标准差，同期死亡的风险高约 13%（风险比 1.134）。这个数字的可信范围是 95% CI 1.065–1.207，P=8.85×10⁻⁵。心血管死亡高约 20%（1.196，1.045–1.368，P=0.0093）。与癌症死亡无关。乐观得分与死亡率也没有明显关联。 - 证据等级：B - 来源：Whitfield JB, Zhu G, Landers JG, Martin NG (2020). Pessimism is associated with greater all-cause and cardiovascular mortality, but optimism is not protective. Scientific Reports, 10, 12609. - 备注：争议。这只是观察，没有分组。有人会说「其实是先有病才悲观」，作者反驳说，真那样的话癌症死亡也该相关。但仍然可能有没测到的因素。乐观并没有保护作用，所以不必强迫自己「积极思考」。要做的是别把悲观预期当成对未来的准确预测。 **Evidence:** B. This finding remains somewhat controversial. It is purely observational and no subgroups were defined. Some argue that illness might precede and cause heightened pessimism; the authors counter that if that were true, pessimism should also correlate with cancer mortality. Nevertheless, other unmeasured factors could still be at play. Importantly, optimism does not offer any protective effect, so there is no need to force oneself to “think positively.” What matters is refraining from treating pessimistic expectations as accurate forecasts of the future. **Source summary:** In a 20-year twin study, each additional step up on a pessimism scale correlated with a roughly 13% higher risk of dying during that period, and a roughly 20% higher risk of dying from cardiovascular disease. Conversely, higher optimism scores did not bring any comparable benefits. Thus, the focus should be on reducing pessimism, not on simply “being more positive.” **Low-ROI detour:** Move “Treat thoughts like “things will definitely get worse” as symptoms, not as facts” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “In a 20-year twin study, each additional step up on a pessimism scale correlated with a roughly 13% higher risk of dying during that period, and a roughly 20% higher risk of dying from cardiovascular disease. Conversely, higher optimism scores did not bring any comparable benefits. Thus, the focus should be on reducing pessimism, not on simply “being more positive.”” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Whitfield JB, Zhu G, Landers JG, Martin NG (2020). Pessimism is associated with greater all-cause and cardiovascular mortality, but optimism is not protective. Scientific Reports, 10, 12609.](https://doi.org/10.1038/s41598-020-69388-y) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md --- ### 03-016 — Cut back on draining relationships and learn to say no to unwanted requests Original title: 减少让你消耗的人际关系，学会拒绝不想接的请求 **Source text (English):** ### 16. Cut back on draining relationships and learn to say no to unwanted requests - Cost: No monetary cost. In the short term, this may cause social friction and possibly lead to losing some relationships. It also takes considerable willpower to actually say no. - In plain terms: The harm caused by a draining person is greater and more consistent than the benefits brought by a supportive one. That is why it makes sense to first reduce such relationships before trying to add healthier ones. - Benefit: A survey of 120 widowed women aged 60–89 found that unpleasant interactions showed a stronger and more consistent link to lower psychological well‑being than pleasant ones. In other words, the negative impact of a draining person outweighs the positive effects of a supportive one. - Evidence grade: C - Sources:Rook (1984). The negative side of social interaction: Impact on psychological well-being. Journal of Personality and Social Psychology. - Notes: The study group is quite specific, and the questionnaire was administered only once, so no cause‑and‑effect sequence can be determined. It measures overall happiness rather than energy levels. The author includes this example as a speculative inference. There is no objective definition of what counts as a “draining” relationship; each person must judge that for themselves. **Original text (Chinese):** ### 16. 减少让你消耗的人际关系，学会拒绝不想接的请求 - 成本：不花钱。短期内会有社交摩擦，可能失去一部分关系。开口拒绝需要相当的毅力。 - 说人话：一个消耗你的人造成的损失，比一个支持你的人带来的好处更大，也更一致。所以先做减法，再做加法。 - 收益：对 120 名 60 到 89 岁丧偶女性的调查：让人难受的来往和心理幸福感的关联，比让人舒服的来往更一致、也更强。按这个结果，一个消耗你的人造成的损失，大于一个支持你的人带来的好处。 - 证据等级：C - 来源：Rook (1984). The negative side of social interaction: Impact on psychological well-being. Journal of Personality and Social Psychology. - 备注：受访人群特殊，而且是一次性问卷，看不出先后。量的是幸福感，不是精力。放在本节是作者的推断。哪些关系算「消耗」没有客观标准，只能自己判断。 **Evidence:** C. The study group is quite specific, and the questionnaire was administered only once, so no cause‑and‑effect sequence can be determined. It measures overall happiness rather than energy levels. The author includes this example as a speculative inference. There is no objective definition of what counts as a “draining” relationship; each person must judge that for themselves. **Source summary:** The harm caused by a draining person is greater and more consistent than the benefits brought by a supportive one. That is why it makes sense to first reduce such relationships before trying to add healthier ones. **Low-ROI detour:** Move “Cut back on draining relationships and learn to say no to unwanted requests” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The harm caused by a draining person is greater and more consistent than the benefits brought by a supportive one. That is why it makes sense to first reduce such relationships before trying to add healthier ones.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Rook (1984). The negative side of social interaction: Impact on psychological well-being. Journal of Personality and Social Psychology.](https://doi.org/10.1037/0022-3514.46.5.1097) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md --- ### 03-017 — Walk away when angry; treat the other person as weather, not an enemy Original title: 生气时先离场，把对方当天气而不是当敌人 **Source text (English):** ### 17. Walk away when angry; treat the other person as weather, not an enemy - Cost: No cost at all. You must resist the urge to retort on the spot, turn around and leave, then decide later whether to address the situation. This takes some practice. - In plain terms: Reframing what just happened or trying to see things from the other person’s perspective can genuinely lower emotional intensity; the latter approach works especially well. Simply suppressing emotions has no effect. Additionally, people who punish those who offend them end up dwelling on the incident far longer afterward; those who do not retaliate move on more quickly. People also tend to overestimate how satisfying revenge actually is. - Benefit: A meta-analysis combining 306 separate experiments shows that reframing events (cognitive reappraisal) yields a moderate effect size of d = 0.36 on emotional intensity. Viewing things from the other person’s perspective produces an even stronger effect, d = 0.45. Distraction yields d = 0.27. Simply suppressing emotions has virtually no effect, with d = -0.04. Three other experiments likewise reveal that people who punish offenders keep thinking about them far longer; those who refrain from retaliation move on more quickly. People consistently overestimate how gratifying revenge truly is. - Evidence grade: B - Sources:Webb TL, Miles E, Sheeran P (2012). Dealing with feeling: A meta-analysis of the effectiveness of strategies derived from the process model of emotion regulation. Psychological Bulletin. ; Carlsmith KM, Wilson TD, Gilbert DT (2008). The paradoxical consequences of revenge. Journal of Personality and Social Psychology. - Notes: The portion of this analysis dealing with emotional intensity — not energy expenditure — shows effects ranging from small to moderate. Because only one experiment addresses the issue of revenge, the overall grade is B. The “empty boat” parable originates from Zhuangzi’s “Mountain Trees”: one remains calm when an empty boat bumps into them, but becomes angry when a boat carrying people does the same; the impact is identical in both cases. This is purely an analogy, not empirical evidence. If actual harm has occurred, following the legal procedures outlined in Sections 8 and 9 is far less costly than reacting impulsively on the spot. **Original text (Chinese):** ### 17. 生气时先离场，把对方当天气而不是当敌人 - 成本：不花钱。当场要忍住不回嘴，转身走开，事后再决定要不要处理。这需要一点练习。 - 说人话：换个角度解释刚发生的事，或者站到对方立场想一下，都能实打实把情绪降下来，后一种更管用。硬压着不表现出来没有效果。另外，惩罚了冒犯者的人，事后反而更久地反复想这件事；不报复的人翻篇更快。报复带来的痛快，人们事先高估了。 - 收益：把 306 组实验比较合起来算（荟萃分析）：换个角度解释发生的事（认知重评）对情绪的效果大小 d = 0.36。站到对方立场看 d = 0.45。转移注意 d = 0.27。硬压住感受无效（d = -0.04）。另有三项实验显示：惩罚冒犯者的人，事后反而更久地反复想对方；不惩罚的人更快「翻篇」。人们事先高估了报复带来的痛快。 - 证据等级：B - 来源：Webb TL, Miles E, Sheeran P (2012). Dealing with feeling: A meta-analysis of the effectiveness of strategies derived from the process model of emotion regulation. Psychological Bulletin. ；Carlsmith KM, Wilson TD, Gilbert DT (2008). The paradoxical consequences of revenge. Journal of Personality and Social Psychology. - 备注：汇总多项研究的那部分量的是情绪强度，不是精力，效果小到中等。报复那部分只有一组实验，所以定 B。「空船」是庄子《山木》里的寓言：空船撞过来不生气，船上有人才生气，可撞的是同一下。这是类比，不是证据。真有损失，就走第 8 节和第 9 节的法律路径，比当场发作便宜得多。 **Evidence:** B. The portion of this analysis dealing with emotional intensity — not energy expenditure — shows effects ranging from small to moderate. Because only one experiment addresses the issue of revenge, the overall grade is B. The “empty boat” parable originates from Zhuangzi’s “Mountain Trees”: one remains calm when an empty boat bumps into them, but becomes angry when a boat carrying people does the same; the impact is identical in both cases. This is purely an analogy, not empirical evidence. If actual harm has occurred, following the legal procedures outlined in Sections 8 and 9 is far less costly than reacting impulsively on the spot. **Source summary:** Reframing what just happened or trying to see things from the other person’s perspective can genuinely lower emotional intensity; the latter approach works especially well. Simply suppressing emotions has no effect. Additionally, people who punish those who offend them end up dwelling on the incident far longer afterward; those who do not retaliate move on more quickly. People also tend to overestimate how satisfying revenge actually is. **Low-ROI detour:** Move “Walk away when angry; treat the other person as weather, not an enemy” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Reframing what just happened or trying to see things from the other person’s perspective can genuinely lower emotional intensity; the latter approach works especially well. Simply suppressing emotions has no effect. Additionally, people who punish those who offend them end up dwelling on the incident far longer afterward; those who do not retaliate move on more quickly. People also tend to overestimate how satisfying revenge actually is.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Webb TL, Miles E, Sheeran P (2012). Dealing with feeling: A meta-analysis of the effectiveness of strategies derived from the process model of emotion regulation. Psychological Bulletin.](https://doi.org/10.1037/a0027600); [Carlsmith KM, Wilson TD, Gilbert DT (2008). The paradoxical consequences of revenge. Journal of Personality and Social Psychology.](https://doi.org/10.1037/a0012165) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md --- ### 03-018 — Best low-cost actions when you’re feeling down: move, get sunlight, stick to a schedule, talk to someone, call 12356 Original title: 情绪低落时先做性价比最高的几件事：动起来、晒太阳、按时睡、找人说、打 12356 **Source text (English):** ### 18. Best low-cost actions when you’re feeling down: move, get sunlight, stick to a schedule, talk to someone, call 12356 - Cost: Costs little to nothing. Just a few brisk walks, runs, or strength workouts each week. Spend time outdoors in daylight. Keep a regular sleep schedule. When you’re feeling stuck, give someone a call. - In plain terms: Extensive clinical trial data confirm that brisk walking and running produce the strongest benefits for depression, with yoga and strength training also helpful — the greater the intensity, the better the effect. Sunlight therapy works very well for seasonal depression and also helps with non‑seasonal cases. Online self‑guided cognitive‑behavioral therapy programs are effective; having a therapist guide you makes them even better, especially if your symptoms are moderate to severe. When you’re feeling overwhelmed, dial 12356 first. - Benefit: This meta-analysis combined data from 218 randomized controlled trials involving 14,170 participants; the control group performed other activities. Compared with them, walking or running lowered depression scores by g = -0.62 (95% CI -0.80 to -0.45). Yoga produced g = -0.55 and strength training g = -0.49; higher intensity further improved outcomes. Pooled data from multiple light‑therapy studies showed an effect size of 0.84 (0.60–1.08) for seasonal depression and 0.53 (0.18–0.89) for non‑seasonal cases. Another analysis aggregated individual‑patient data from various studies on internet‑based cognitive‑behavioral therapy; both self‑guided and therapist‑supervised programs outperformed controls, with therapist guidance yielding better results for moderate‑to‑severe depression (PHQ‑9 score >9). The 12356 hotline provides nationwide psychological support for at least 18 hours each day. - Evidence grade: A - Sources: Noetel M et al. (2024). Effect of exercise for depression: systematic review and network meta-analysis of randomized controlled trials. BMJ. ; Karyotaki E et al. (2021). Internet-Based Cognitive Behavioral Therapy for Depression: A Systematic Review and Individual Patient Data Network Meta-analysis. JAMA Psychiatry. ; National Health Commission of China (NHC) (2024). Notice on the application of the "12356" national unified psychological assistance hotline number (National Health Medical Administration Letter [2024] No. 259). - Notes: These measures serve as adjuncts for mild‑to‑moderate depression. Individuals with moderate‑to‑severe depression or suicidal thoughts should seek professional care; they may also call 12356 first (see Section 1, Item 25). Most exercise trials involve relatively few participants and cannot employ the placebo blinding used in drug studies. Light‑therapy research available up to 2003 also includes limited sample sizes. The advice to “stick to a schedule” and “talk to someone” reflects the authors’ experience rather than specific published evidence. Remember, even a ten‑minute walk counts as “getting active” for someone dealing with depression. **Original text (Chinese):** ### 18. 情绪低落时先做性价比最高的几件事：动起来、晒太阳、按时睡、找人说、打 12356 - 成本：不花钱，或者花很少。每周几次快走、慢跑或者力量训练。白天出门晒太阳。作息固定下来。想不开时打一个电话。 - 说人话：对抑郁来说，快走和慢跑效果最好，强度越大越有效，细节见第 22 节第 6 条（心情差就去走或者跑）。晒光照对季节性抑郁效果很强，对不分季节的抑郁也有效。网上的自助认知行为课程管用，症状偏重时有人带着做更好。想不开先打 12356。 - 收益：把 218 项随机分组的对照试验、14170 人合起来算（网络荟萃分析）。对照组是同样在做别的活动的人。和他们相比，步行或慢跑对抑郁的效果大小 g = -0.62（95% 可信区间 -0.80 到 -0.45）。瑜伽 -0.55，力量训练 -0.49。强度越大效果越好。把多项光照治疗研究合起来算：季节性抑郁效果大小 0.84（0.60 到 1.08），非季节性抑郁 0.53（0.18 到 0.89）。还有一项分析，把各项研究逐个病人的数据合起来算。它看的是互联网认知行为疗法（网上自助课程）。有人指导和无人指导，都比对照组好。中重度（PHQ-9 大于 9 分）的时候，有人指导的更好。12356 是全国心理援助热线，每日开通不少于 18 小时。 - 证据等级：A - 来源：Noetel M 等 (2024). Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. BMJ. ；Golden RN 等 (2005). The efficacy of light therapy in the treatment of mood disorders: a review and meta-analysis of the evidence. American Journal of Psychiatry. ；Karyotaki E 等 (2021). Internet-Based Cognitive Behavioral Therapy for Depression: A Systematic Review and Individual Patient Data Network Meta-analysis. JAMA Psychiatry. ；国家卫生健康委 (2024). 关于应用"12356"全国统一心理援助热线电话号码的通知（国卫医政函〔2024〕259 号）. - 备注：这些都是轻中度抑郁的辅助手段。中重度、有自杀念头的要去就医，先打 12356（见第 1 节第 25 条）。运动试验大多人数少，又没法像试药那样瞒住谁在运动。光照研究只到 2003 年，人数也少。「按时睡」「找人说」是作者经验，没有单列文献。别把「动起来」当成对抑郁者的要求，能走十分钟就算数。 **Evidence:** A. These measures serve as adjuncts for mild‑to‑moderate depression. Individuals with moderate‑to‑severe depression or suicidal thoughts should seek professional care; they may also call 12356 first (see Section 1, Item 25). Most exercise trials involve relatively few participants and cannot employ the placebo blinding used in drug studies. Light‑therapy research available up to 2003 also includes limited sample sizes. The advice to “stick to a schedule” and “talk to someone” reflects the authors’ experience rather than specific published evidence. Remember, even a ten‑minute walk counts as “getting active” for someone dealing with depression. **Source summary:** Extensive clinical trial data confirm that brisk walking and running produce the strongest benefits for depression, with yoga and strength training also helpful — the greater the intensity, the better the effect. Sunlight therapy works very well for seasonal depression and also helps with non‑seasonal cases. Online self‑guided cognitive‑behavioral therapy programs are effective; having a therapist guide you makes them even better, especially if your symptoms are moderate to severe. When you’re feeling overwhelmed, dial 12356 first. **Low-ROI detour:** Move “Best low-cost actions when you’re feeling down: move, get sunlight, stick to a schedule, talk to someone, call 12356” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Extensive clinical trial data confirm that brisk walking and running produce the strongest benefits for depression, with yoga and strength training also helpful — the greater the intensity, the better the effect. Sunlight therapy works very well for seasonal depression and also helps with non‑seasonal cases. Online self‑guided cognitive‑behavioral therapy programs are effective; having a therapist guide you makes them even better, especially if your symptoms are moderate to severe. When you’re feeling overwhelmed, dial 12356 first.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 01-025; 22-006 **Source links:** [Noetel M 等 (2024). Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. BMJ.](https://doi.org/10.1136/bmj-2023-075847); [Golden RN 等 (2005). The efficacy of light therapy in the treatment of mood disorders: a review and meta-analysis of the evidence. American Journal of Psychiatry.](https://doi.org/10.1176/appi.ajp.162.4.656); [Karyotaki E 等 (2021). Internet-Based Cognitive Behavioral Therapy for Depression: A Systematic Review and Individual Patient Data Network Meta-analysis. JAMA Psychiatry.](https://doi.org/10.1001/jamapsychiatry.2020.4364); [国家卫生健康委 (2024). 关于应用"12356"全国统一心理援助热线电话号码的通知（国卫医政函〔2024〕259 号）.](https://www.gov.cn/zhengce/zhengceku/202412/content_6994470.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md --- ### 03-019 — Treat police officers, doctors, and bank tellers as rule‑following workers, not as archetypes: paperwork and deadlines — not emotions — drive results. Original title: 把警察、医生、柜员当成按规则上班的人，别当成角色：能推动事情的是文书和期限，不是情绪 **Source text (English):** ### 19. Treat police officers, doctors, and bank tellers as rule‑following workers, not as archetypes: paperwork and deadlines — not emotions — drive results. - Cost: No expense involved. You only need to adjust your expectations and the sequence of actions. The first step is to resist the urge to “convince the other party with logic.” - In plain terms: Children tend to think “police exist to catch bad guys; doctors exist to heal people.” Adults should instead view these professionals as employees bound by job rules, paperwork, deadlines, and oversight. How friendly they are has little bearing on whether your task gets done or how quickly. What matters is obtaining receipts, noting deadlines, and filing appeals through proper channels — not winning an intellectual debate. - Benefit: Switching to this approach means moving from “pleading, getting angry, and reiterating your grievances” to “handling paperwork, tracking deadlines, and appealing via official routes.” The time saved comes from eliminating endless back‑and‑forth discussions and mental re‑processing. This is a one‑time mindset shift rather than a daily time‑saving trick. The deadlines themselves serve as concrete checkpoints, all clearly stated in official documents. For public‑security cases, the investigation period may not exceed 30 days; for especially complex cases, an extension of another 30 days can be granted with higher‑level approval. If a complaint is dismissed, the notification must be delivered within three days; the complainant may request a review within seven days, after which police must issue a decision within 30 days. A further appeal to a higher authority can be filed within another seven days. - Evidence grade: C - Sources: Ministry of Public Security of China (2020). Provisions on the procedures for handling criminal cases by public security organs (Ministry of Public Security of China Order No. 159, as amended, Articles 171, 178, and 179). ; Ministry of Public Security of China (Amended in 2013/2019). Provisions on the procedures for handling administrative cases by public security organs (Ministry of Public Security of China Order No. 125, No. 149). - Notes: Grade C is assigned because there is no scholarly source supporting the premise that “many people treat front-desk staff as archetypes rather than ordinary workers.” The only evidence lies in the rules themselves: deadlines, paperwork, and appeal mechanisms are all explicitly codified. All figures cited here originate from Chapter 8, Rule 39, which outlines procedures following a police report. This entry does not promise to “guarantee success” by following the rules, nor does it address “unfriendly attitudes” on the part of officials. It merely shifts expectations and the initial course of action. The same logic applies to bank tellers and government service windows: their actions are documented, subject to review, and accountable for errors. Therefore, the proper steps are to keep receipts, request written confirmations, and file complaints through official channels — rather than speculating about whether someone might “take advantage” of you. Legitimate priorities are laid out in law; for example, emergency care is allocated based on medical severity, not on first-come-first-served order (see Chapter 24, Rule 8 on triage). If you wish to thank a doctor who helped you, send a thank-you letter or leave a satisfaction rating as described in Chapter 24, Rule 11. Offering gifts to law-enforcement personnel to “get better service” constitutes bribery, a crime with severe statutory penalties (see Chapter 8, Rule 40). Any obvious discrimination should be reported and monitored, not imitated as an unwritten norm. **Original text (Chinese):** ### 19. 把警察、医生、柜员当成按规则上班的人，别当成角色：能推动事情的是文书和期限，不是情绪 - 成本：不花钱。改的是你的预期和动作顺序。第一次要忍住「把道理讲到对方认同」的冲动。 - 说人话：警察、医生、柜员都是按岗位规则上班的人，被文书、期限和监督管着。对方态度好不好，和你的事办不办、几天办完基本无关。所以要拿回执、记期限、按渠道申诉，别想着把道理讲到对方认同。 - 收益：把和机构打交道的动作换一换：从「求人、生气、反复复述委屈」，换成「拿文书、记期限、按渠道申诉」。省下的是重复沟通和反复回想的时间。这属于一次性的观念调整，不是每天都省时间。能拿来核对的是这些期限本身，它们都写在文件里。治安案件从受理那天算起，办案期限不超过 30 日；案情重大复杂的，经上一级公安机关批准可以延长 30 日。有控告人的案件决定不予立案的，不予立案通知书要在 3 日以内送达。控告人 7 日以内可以申请复议，公安机关 30 日以内作出决定。不服的，再 7 日以内向上一级申请复核。 - 证据等级：C - 来源：公安部 (2020). 公安机关办理刑事案件程序规定（公安部令第 159 号修正后，第一百七十一、一百七十八、一百七十九条）. ；公安部 (2013/2019 修正). 公安机关办理行政案件程序规定（公安部令第 125 号、第 149 号）. - 备注：定 C 的理由：「很多人把窗口后面的人当成一个角色、不当成上班的人」这个判断本身没有文献可引。能引的只有规则那一半：期限、文书和救济渠道都是明文的。本条引的数字全部来自第 8 节第 39 条（报警之后的流程）那两份公安部规章。按流程走管不了「对方态度差」，也不保证一定办成，改的只是你的预期和第一步动作。银行柜员、政务窗口也一样：他们操作留痕、要复核、出错要追责。所以该做的是留凭条、要回单、按渠道投诉，别凭「他会不会坑我」瞎猜。合法的优先级都写在明处，比如急诊按病情分级，不按先来后到（第 24 节第 7 条，急诊预检分诊）。想谢救过你的医生，就走感谢信和满意度评价，见第 24 节第 11 条。想「送点东西让人家多上点心」，对办案执法的人就是行贿罪，而且是明文从重的，见第 8 节第 40 条。遇到明显的区别对待，该投诉就投诉，别当成潜规则去模仿。 **Evidence:** C. Grade C is assigned because there is no scholarly source supporting the premise that “many people treat front-desk staff as archetypes rather than ordinary workers.” The only evidence lies in the rules themselves: deadlines, paperwork, and appeal mechanisms are all explicitly codified. All figures cited here originate from Chapter 8, Rule 39, which outlines procedures following a police report. This entry does not promise to “guarantee success” by following the rules, nor does it address “unfriendly attitudes” on the part of officials. It merely shifts expectations and the initial course of action. The same logic applies to bank tellers and government service windows: their actions are documented, subject to review, and accountable for errors. Therefore, the proper steps are to keep receipts, request written confirmations, and file complaints through official channels — rather than speculating about whether someone might “take advantage” of you. Legitimate priorities are laid out in law; for example, emergency care is allocated based on medical severity, not on first-come-first-served order (see Chapter 24, Rule 8 on triage). If you wish to thank a doctor who helped you, send a thank-you letter or leave a satisfaction rating as described in Chapter 24, Rule 11. Offering gifts to law-enforcement personnel to “get better service” constitutes bribery, a crime with severe statutory penalties (see Chapter 8, Rule 40). Any obvious discrimination should be reported and monitored, not imitated as an unwritten norm. **Source summary:** Children tend to think “police exist to catch bad guys; doctors exist to heal people.” Adults should instead view these professionals as employees bound by job rules, paperwork, deadlines, and oversight. How friendly they are has little bearing on whether your task gets done or how quickly. What matters is obtaining receipts, noting deadlines, and filing appeals through proper channels — not winning an intellectual debate. **Low-ROI detour:** Move “Treat police officers, doctors, and bank tellers as rule‑following workers, not as archetypes: paperwork and deadlines — not emotions — drive results.” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Children tend to think “police exist to catch bad guys; doctors exist to heal people.” Adults should instead view these professionals as employees bound by job rules, paperwork, deadlines, and oversight. How friendly they are has little bearing on whether your task gets done or how quickly. What matters is obtaining receipts, noting deadlines, and filing appeals through proper channels — not winning an intellectual debate.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 08-040; 24-011 **Source links:** [公安部 (2020). 公安机关办理刑事案件程序规定（公安部令第 159 号修正后，第一百七十一、一百七十八、一百七十九条）.](http://www.gov.cn/gongbao/content/2020/content_5549884.htm); [公安部 (2013/2019 修正). 公安机关办理行政案件程序规定（公安部令第 125 号、第 149 号）.](http://www.gov.cn/gongbao/content/2013/content_2321117.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md --- ### 03-020 — Don’t make “how others are doing” a daily habit: set limits on apps that show peers’ updates or turn them off Original title: 别把「别人过得怎么样」当每日必读：给刷同龄人动态的应用设限或关掉 **Source text (English):** ### 20. Don’t make “how others are doing” a daily habit: set limits on apps that show peers’ updates or turn them off - Cost: This costs nothing. Setting time limits or deactivating an account takes just a few minutes. The real challenge is resisting the urge to open these apps again later on. - In plain terms: People who habitually compare themselves to others online tend to feel worse emotionally and have lower self‑esteem. Pooled clinical findings show a consistent correlation between upward social comparison and poorer psychological outcomes. Correlation does not equal causation, but randomized trials back this link: after four weeks without Facebook, participants reported a slight rise in happiness. Another study limited three major platforms to 10 minutes per day; after three weeks, loneliness and depression both declined. The trade‑off? Knowledge of current events also dropped during those four weeks of abstinence. - Benefit: The combined results of 54 independent studies — 94 effect sizes and a total N of 36,583 — analyzed via a three‑level random‑effects model reveal that upward social comparison correlates with poorer mental health (average r = 0.330, 95% CI 0.289–0.370). Specific effects include higher fear of negative evaluation (r = 0.438), anxiety (0.382), depression (0.306), lower happiness (0.268) and lower self‑esteem (0.263). Life satisfaction increased by 0.12 standard deviations, while happiness rose by 0.08 standard deviations. Age, cultural background and data collection year do not alter this link. In a randomized trial of 2,743 U.S. Facebook users, 61% would accept a four‑week suspension at a cost of under $102; those in the suspension group gained 0.09 standard deviations in overall life satisfaction. Compared with typical psychological interventions (which raise happiness by ~0.34 SD and cut depression by ~0.23 SD), this effect is roughly 25–40% of that magnitude. After the trial ended, former suspension users still spent 0.31 fewer standard deviations per day on Facebook. Even after the trial ended, former suspension users still spent 12 fewer minutes per day on Facebook. A smaller trial of 143 college students showed similar benefits after limiting three platforms to 10 minutes daily. Additionally, knowledge of current affairs declined by 0.19 standard deviations, and political polarization fell by 0.16 standard deviations as a result of reduced app usage. - Evidence grade: A - Sources: Lei Y, Hu S, Sun Y, Zheng L (2026). "Looking up" linked to feeling down: a meta-analysis of online upward social comparison and psychological maladjustment. Frontiers in Psychology. ; Allcott H, Braghieri L, Eichmeyer S, Gentzkow M (2020). Welfare Effects of Social Media. American Economic Review, 110(3), 629–676. ; Allcott H, Braghieri L, Eichmeyer S, Gentzkow M (2019). The Welfare Effects of Social Media. NBER Working Paper No. 25514 (The specific numbers quoted in this article are verified verbatim in this edition, and the published abstract does not include numbers). ; Hunt MG, Marx R, Lipson C, Young J (2018). No More FOMO: Limiting Social Media Decreases Loneliness and Depression. Journal of Social and Clinical Psychology, 37(10), 751–768. - Notes: The correlation findings merely indicate that these patterns tend to appear together; they do not prove causation. The randomized trials do suggest causal links, but they involve U.S. participants prior to the 2018 midterm elections, so applying the results directly to Chinese users is a stretch. The undergraduate trial involved only 143 subjects, limiting its statistical power. Overall effect sizes remain modest, so cutting off these apps alone will not resolve all emotional issues. This advice targets usage aimed at monitoring how others are faring; it does not apply to staying in touch with family, seeking information or job hunting. If strict limits prove hard to maintain, start by disabling push notifications, “people you may know” suggestions and homepage recommendations. For broader screen‑time management, see sections 4.15 and 4.16 (hard caps on short‑video apps and scrolling news). When feeling down, consider the actions outlined in section 19 (exercise, sunlight and regular sleep). For those seeking identity through purchases, see section 6.23; those striving to “move up a social rung” should review section 6.24. **Original text (Chinese):** ### 20. 别把「别人过得怎么样」当每日必读：给刷同龄人动态的应用设限或关掉 - 成本：不花钱。给应用设限时，或者把账号停掉，都是几分钟的事。难的是之后不再打开，要长期对抗惯性。 - 说人话：习惯在网上跟过得更好的人比的人，往往情绪更差、自尊更低。把 Facebook 停用四周的人，幸福感小幅提高，但对时事的了解也掉了一截。把三个社交平台各限到每天 10 分钟的人，三周后孤独和抑郁都降了下来。 - 收益：把多项研究合起来算（荟萃分析）：54 个独立样本、94 个效应量、N = 36,583，用的是三层随机效应模型。网上向上社会比较与心理适应不良的平均相关 r = 0.330（95% CI 0.289–0.370，可信范围）。按具体结果分开看。怕被人看轻这类社会评价性的负面情绪 0.438，焦虑 0.382。抑郁 0.306，幸福感偏低 0.268，自尊偏低 0.263。年龄、文化背景、数据采集年份都不影响这个关联的强弱。长期跟踪的研究得出的结果，也不比同一时间点的调查更强。另有一项随机分组的对照试验，受试者是 2,743 名美国 Facebook 用户。其中 61% 的人愿意以低于 102 美元接受停用。这些人被随机分为停用四周组与对照组。停用为普通受试者每天空出 60 分钟。主观幸福感指数提高 0.09 个标准差。分项是生活满意度 0.12、焦虑 0.10、抑郁 0.09、快乐 0.08。把多次比较碰巧的成分扣掉后，这些仍然算数。作者给了一个参照，是让人变积极的心理干预。这类干预对主观幸福感约 +0.34 个标准差，对抑郁约 -0.23 个标准差。所以这个效应约为常规心理干预的 25% 到 40%。同期的代价是：时事知识指数下降 0.19 个标准差，政治立场对立程度下降 0.16 个标准差。实验结束后，停用组的 Facebook 使用仍比对照低 12 分钟/天（0.31 个标准差，降幅 23%）。还有一项随机分组的对照试验，受试者是 143 名本科生，被随机分成两组。一组把 Facebook、Instagram、Snapchat 每个平台每天限 10 分钟，另一组照常使用。三周后，限时组的孤独与抑郁明显下降。两组的焦虑与错失恐惧都比一开始低。 - 证据等级：A - 来源：Lei Y, Hu S, Sun Y, Zheng L (2026). "Looking up" linked to feeling down: a meta-analysis of online upward social comparison and psychological maladjustment. Frontiers in Psychology. ；Allcott H, Braghieri L, Eichmeyer S, Gentzkow M (2020). The Welfare Effects of Social Media. American Economic Review, 110(3), 629–676. ；Allcott H, Braghieri L, Eichmeyer S, Gentzkow M (2019). The Welfare Effects of Social Media. NBER Working Paper No. 25514（本条引用的具体数字按这一版逐字核对，刊出版的摘要不含数字）. ；Hunt MG, Marx R, Lipson C, Young J (2018). No More FOMO: Limiting Social Media Decreases Loneliness and Depression. Journal of Social and Clinical Psychology, 37(10), 751–768. - 备注：「相关」那一半只说明两件事一起出现，不能读成谁导致谁，作者自己也说还需要更多长期跟踪的研究。随机分组那一半能说因果，但受试者是 2018 年美国中期选举前的 Facebook 用户，搬到中国的平台上属于硬套。Hunt 那项只有 143 名本科生，而且就这一项。效应量都不大，别指望关掉应用就能解决情绪问题。要拦的是「看别人过得怎么样」这一类使用，和家人朋友联系、查信息、找工作不在内。真按不住，就先从关推送、关「可能认识的人」和首页推荐入手。总屏幕时间的账见第 4 节第 15、16 条（短视频硬上限、不看滚动新闻）。情绪低落时先做什么，见本节第 18 条（动起来、晒太阳、按时睡）。靠买东西找回身份感见第 6 节第 23 条。为了「往上挪一档」多花钱见第 6 节第 24 条。 **Evidence:** A. The correlation findings merely indicate that these patterns tend to appear together; they do not prove causation. The randomized trials do suggest causal links, but they involve U.S. participants prior to the 2018 midterm elections, so applying the results directly to Chinese users is a stretch. The undergraduate trial involved only 143 subjects, limiting its statistical power. Overall effect sizes remain modest, so cutting off these apps alone will not resolve all emotional issues. This advice targets usage aimed at monitoring how others are faring; it does not apply to staying in touch with family, seeking information or job hunting. If strict limits prove hard to maintain, start by disabling push notifications, “people you may know” suggestions and homepage recommendations. For broader screen‑time management, see sections 4.15 and 4.16 (hard caps on short‑video apps and scrolling news). When feeling down, consider the actions outlined in section 19 (exercise, sunlight and regular sleep). For those seeking identity through purchases, see section 6.23; those striving to “move up a social rung” should review section 6.24. **Source summary:** People who habitually compare themselves to others online tend to feel worse emotionally and have lower self‑esteem. Pooled clinical findings show a consistent correlation between upward social comparison and poorer psychological outcomes. Correlation does not equal causation, but randomized trials back this link: after four weeks without Facebook, participants reported a slight rise in happiness. Another study limited three major platforms to 10 minutes per day; after three weeks, loneliness and depression both declined. The trade‑off? Knowledge of current events also dropped during those four weeks of abstinence. **Low-ROI detour:** Move “Don’t make “how others are doing” a daily habit: set limits on apps that show peers’ updates or turn them off” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “People who habitually compare themselves to others online tend to feel worse emotionally and have lower self‑esteem. Pooled clinical findings show a consistent correlation between upward social comparison and poorer psychological outcomes. Correlation does not equal causation, but randomized trials back this link: after four weeks without Facebook, participants reported a slight rise in happiness. Another study limited three major platforms to 10 minutes per day; after three weeks, loneliness and depression both declined. The trade‑off? Knowledge of current events also dropped during those four weeks of abstinence.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 03-018; 06-023; 06-024; chapter:04 **Source links:** [Lei Y, Hu S, Sun Y, Zheng L (2026). "Looking up" linked to feeling down: a meta-analysis of online upward social comparison and psychological maladjustment. Frontiers in Psychology.](https://doi.org/10.3389/fpsyg.2026.1825169); [Allcott H, Braghieri L, Eichmeyer S, Gentzkow M (2020). The Welfare Effects of Social Media. American Economic Review, 110(3), 629–676.](https://doi.org/10.1257/aer.20190658); [Allcott H, Braghieri L, Eichmeyer S, Gentzkow M (2019). The Welfare Effects of Social Media. NBER Working Paper No. 25514（本条引用的具体数字按这一版逐字核对，刊出版的摘要不含数字）.](https://www.nber.org/papers/w25514); [Hunt MG, Marx R, Lipson C, Young J (2018). No More FOMO: Limiting Social Media Decreases Loneliness and Depression. Journal of Social and Clinical Psychology, 37(10), 751–768.](https://doi.org/10.1521/jscp.2018.37.10.751) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md --- ### 03-021 — When you feel like “everyone saw me make a fool of myself,” cut that estimate in half. Original title: 觉得「所有人都看见我出丑了」的时候，把这个估计除以二 **Source text (English):** ### 21. When you feel like “everyone saw me make a fool of myself,” cut that estimate in half. - Cost: No cost at all. It simply requires asking yourself once, when you’re nervous: “Did they really see it?” - In plain terms: Imagine someone wearing an embarrassing T‑shirt into a room full of people. On average, they estimate that 46% of onlookers can identify who the shirt depicts; the actual figure is only 23%, exactly half as much. When they wear a T‑shirt of their own choosing that they consider decent, the estimate jumps to 48% while the true rate drops to just 8% — a six‑fold difference. Other studies show that after a conversation, people consistently underestimate how much their partner likes them. Thus, the belief that “I messed up and everyone noticed” is itself an over‑estimate; cutting it in half still leaves it too high. - Benefit: Experiment 1: Participants donned T‑shirts featuring Barry Manilow’s portrait and entered rooms with other subjects. On average, they predicted that 46% of observers would correctly name the figure on the shirt; the actual correct rate was 23%, precisely double the estimate. Subtracting the observed rate from the predicted one yields an average over‑estimation of 23 percentage points (95% CI 9–38). Excluding two sessions with only two or three observers leaves a difference of 27 points (11–43). Experiment 2: Participants wore T‑shirts they personally selected as “positive.” Their average prediction was 48%, whereas the true recognition rate fell to 8%, a six‑fold gap. Across three additional contexts — strangers paired for conversation, college roommates, and adult workshop participants — people systematically under‑estimated both how much their interlocutor liked them and how much they enjoyed the talk. The authors term this the “liking gap.” It appears in conversations of any length and persists for months among new roommates. - Evidence grade: B - Sources:Gilovich T, Medvec VH, Savitsky K (2000). The spotlight effect in social judgment: An egocentric bias in estimates of the salience of one's own actions and appearance. Journal of Personality and Social Psychology, 78(2), 211–222. ; Boothby EJ, Cooney G, Sandstrom GM, Clark MS (2018). The Liking Gap in Conversations: Do People Like Us More Than We Think? Psychological Science, 29(11), 1742–1756. - Notes: Grade B reflects that all studies were conducted in laboratory or campus settings with relatively small sample sizes, involving wearing shirts or chatting with strangers. There is no direct evidence that these findings apply to situations such as being discussed by colleagues or making a mistake in a meeting. The numbers merely indicate the direction and approximate magnitude of over‑estimation; they do not provide a fixed multiplier you can apply. This advice is not meant to imply that others’ opinions are irrelevant. In genuine evaluation contexts — interviews, defenses, assessments, or medical evaluations — judgments are real and should be taken seriously. It specifically addresses that everyday feeling of “everyone is watching me”; the real opponent here is your own estimation bias. **Original text (Chinese):** ### 21. 觉得「所有人都看见我出丑了」的时候，把这个估计除以二 - 成本：不花钱。只是在紧张的时候多问自己一句：他们真的看见了吗。 - 说人话：穿一件尴尬的 T 恤走进有人的房间，穿的人以为将近一半人认得出衣服上印的是谁，实际不到四分之一。穿自己觉得体面的 T 恤，估计的人数是实际的六倍。人聊完天，也普遍低估对方有多喜欢自己。所以觉得「所有人都记住我出丑了」时，砍一半仍然偏高。 - 收益：实验一：让参与者穿上印有 Barry Manilow 头像的 T 恤，走进有其他参与者的房间。穿的人平均估计 46% 的旁观者能正确指出衣服上的人是谁。旁观者实际正确率 23%，估计值恰为实际值的两倍。逐场把估计值减去实际值，平均高估 23 个百分点（95% CI 9–38，可信范围）。剔除只有两名和三名旁观者的那两场之后，为 27 个百分点（11–43）。实验二：改穿参与者自选的、自认为正面的 T 恤。平均估计 48%，旁观者实际正确率 8%，为六倍。另一系列研究有三种场景：陌生人配对交谈、大学新生室友、成人工作坊。结果是人们系统性低估交谈对象对自己的喜欢程度，也低估对方对这次交谈的享受程度。作者称之为「喜欢差」。不同长度的交谈中都存在，在新生室友之间持续数月。 - 证据等级：B - 来源：Gilovich T, Medvec VH, Savitsky K (2000). The spotlight effect in social judgment: An egocentric bias in estimates of the salience of one's own actions and appearance. Journal of Personality and Social Psychology, 78(2), 211–222. ；Boothby EJ, Cooney G, Sandstrom GM, Clark MS (2018). The Liking Gap in Conversations: Do People Like Us More Than We Think? Psychological Science, 29(11), 1742–1756. - 备注：定 B 的理由：都是人数不多的实验室与校园研究，场景是穿衣服和跟陌生人聊天。搬到「被同事议论」「在会上说错话」上，没有直接证据。这些数字只说明高估的方向和大致倍数，没法当系数套。别人的看法也不是都不重要。真正在评价你的场合，比如面试、答辩、考核、体检报告，评价是实打实的，该准备就准备。要打折的只是日常里那种「所有人都在看我」的感觉，那部分要对付的是你自己的估计偏差。 **Evidence:** B. Grade B reflects that all studies were conducted in laboratory or campus settings with relatively small sample sizes, involving wearing shirts or chatting with strangers. There is no direct evidence that these findings apply to situations such as being discussed by colleagues or making a mistake in a meeting. The numbers merely indicate the direction and approximate magnitude of over‑estimation; they do not provide a fixed multiplier you can apply. This advice is not meant to imply that others’ opinions are irrelevant. In genuine evaluation contexts — interviews, defenses, assessments, or medical evaluations — judgments are real and should be taken seriously. It specifically addresses that everyday feeling of “everyone is watching me”; the real opponent here is your own estimation bias. **Source summary:** Imagine someone wearing an embarrassing T‑shirt into a room full of people. On average, they estimate that 46% of onlookers can identify who the shirt depicts; the actual figure is only 23%, exactly half as much. When they wear a T‑shirt of their own choosing that they consider decent, the estimate jumps to 48% while the true rate drops to just 8% — a six‑fold difference. Other studies show that after a conversation, people consistently underestimate how much their partner likes them. Thus, the belief that “I messed up and everyone noticed” is itself an over‑estimate; cutting it in half still leaves it too high. **Low-ROI detour:** Move “When you feel like “everyone saw me make a fool of myself,” cut that estimate in half.” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Imagine someone wearing an embarrassing T‑shirt into a room full of people. On average, they estimate that 46% of onlookers can identify who the shirt depicts; the actual figure is only 23%, exactly half as much. When they wear a T‑shirt of their own choosing that they consider decent, the estimate jumps to 48% while the true rate drops to just 8% — a six‑fold difference. Other studies show that after a conversation, people consistently underestimate how much their partner likes them. Thus, the belief that “I messed up and everyone noticed” is itself an over‑estimate; cutting it in half still leaves it too high.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Gilovich T, Medvec VH, Savitsky K (2000). The spotlight effect in social judgment: An egocentric bias in estimates of the salience of one's own actions and appearance. Journal of Personality and Social Psychology, 78(2), 211–222.](https://doi.org/10.1037/0022-3514.78.2.211); [Boothby EJ, Cooney G, Sandstrom GM, Clark MS (2018). The Liking Gap in Conversations: Do People Like Us More Than We Think? Psychological Science, 29(11), 1742–1756.](https://doi.org/10.1177/0956797618783714) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md --- ### 03-022 — Treat “others expect me to be perfect” as a symptom, not a fact Original title: 把「别人要求我做到完美」当症状看，不当事实看 **Source text (English):** ### 22. Treat “others expect me to be perfect” as a symptom, not a fact - Cost: No cost involved. The hard part is viewing this thought pattern as something that needs addressing rather than as an accurate reflection of others’ actual expectations. - In plain terms: The correlation between the feeling of “people around me expect me to be perfect and will reject me if I fail” and suicidal thoughts is 0.28. When the phrasing changes to “I myself expect myself to be perfect,” the correlation drops to just 0.10. The real risk does not come from having high standards per se, but from perceiving those standards as being imposed by others. Even after accounting for pre-existing suicidal thoughts, the former feeling still helps predict an increase in such thoughts over time. - Benefit: A comprehensive meta-analysis was conducted using data from 45 studies involving 11,747 participants — including undergraduates, medical students, community members, and psychiatric patients — analyzed via a random-effects model. The weighted average correlation with suicidal thoughts is as follows: for perfectionistic concerns (a composite of socially prescribed perfectionism, fear of making mistakes, self-doubt, and perceived gaps between personal performance and standards), r =.28 (95% CI.24–.32; based on 42 studies with 7,936 participants). Socially prescribed perfectionism alone also shows r =.28 (.25–.32; 30 studies, 3,640 participants). Perfectionistic striving — which reflects self-directed perfectionism and personal standards — has a lower correlation of r =.10 (.07–.13; 31 studies, 4,588 participants). Parental criticism correlates at r =.20 (.11–.29). Regarding suicide attempts, perfectionistic concerns correlate at r =.12 (.07–.17; 15 studies, 5,275 participants), while socially prescribed perfectionism shows r =.19 (.08–.29; 8 studies, 689 participants). Even after adjusting for pre-existing suicidal thoughts, socially prescribed perfectionism still shows a modest positive link to later increases in suicidal thoughts; no such link is observed for self-directed or other-oriented perfectionism. - Evidence grade: B - Sources:Smith MM, Sherry SB, Chen S, Saklofske DH, Mushquash C, Flett GL, Hewitt PL (2018). The perniciousness of perfectionism: A meta-analytic review of the perfectionism-suicide relationship. Journal of Personality, 86(3), 522–542. - Notes: This item is graded B because most included studies relied on single-time surveys, making it hard to establish temporal sequence. The correlation strength is moderate (r ≈.28), accounting for only a few to ten percent of total variance. Since the outcomes measured are suicidal thoughts and attempts rather than actual mortality, the overall benefit is rated as limited due to reliance on surrogate endpoints. The authors themselves note that the data on perfectionistic concerns and suicide attempts may suffer from publication bias, with studies showing weaker or null results less likely to be published; even after accounting for such missing studies, the overall trend remains unchanged. This recommendation does not oppose setting high standards; rather, it emphasizes where those standards originate and whether failure to meet them leads to feelings of personal worthlessness. Similar to the idea discussed in Item 15 — viewing pessimistic expectations like “things will definitely get worse” as symptoms — this pattern can also be addressed clinically. If you or someone you know is experiencing suicidal thoughts, call 12356 immediately and remove any means of self-harm, as outlined in Section 1, Item 25. For guidance on how to respond when someone close expresses such thoughts, refer to Section 8, Item 15. Information on depression screening for children can be found in Section 30, Item 8. **Original text (Chinese):** ### 22. 把「别人要求我做到完美」当症状看，不当事实看 - 成本：不花钱。难的是把这种念头当成需要处理的东西，而不是当成对别人真实要求的准确测量。 - 说人话：总觉得「周围的人要求我完美，做不到就会被否定」的人，更容易有自杀念头。「我自己要求自己完美」和自杀念头的关系弱得多，只有前一种的三分之一左右。把原本就有的念头扣掉，前一种感觉仍和后来念头变多有关，只是幅度不大。 - 收益：把多项研究合起来算（荟萃分析）：45 项研究、N = 11,747，人群为本科生、医学生、社区成人与精神科患者，用的是随机效应模型。下面是与自杀念头的加权平均相关。完美主义担忧 r = .28（95% CI .24–.32，可信范围；42 项研究、7,936 人）。完美主义担忧是一个合集，包括社会规定型完美主义、在意犯错、对行动的怀疑、现实与标准的落差等。其中社会规定型完美主义单独算，也是 r = .28（.25–.32，30 项研究、3,640 人）。完美主义追求 r = .10（.07–.13，31 项研究、4,588 人），它是自我导向的完美主义与个人标准的合集。父母批评 r = .20（.11–.29）。再看与自杀未遂的关系。完美主义担忧 r = .12（.07–.17，15 项研究、5,275 人）。社会规定型完美主义 r = .19（.08–.29，8 项研究、689 人）。跟踪一段时间的那部分：把一开始就有的自杀念头扣除后，社会规定型完美主义仍与后来随访时的自杀念头同向变化，幅度不大。自我导向与他人导向的完美主义都看不出关联。 - 证据等级：B - 来源：Smith MM, Sherry SB, Chen S, Saklofske DH, Mushquash C, Flett GL, Hewitt PL (2018). The perniciousness of perfectionism: A meta-analytic review of the perfectionism-suicide relationship. Journal of Personality, 86(3), 522–542. - 备注：定 B 的理由：纳入的研究多数是一次性问卷，看不出先后。相关强度中等（r 约 .28），大致只解释几个到一成的差异。量的是自杀念头和自杀未遂，不是死亡本身，所以收益量级按「只有替代终点」记小。作者自己也说，完美主义担忧与自杀未遂这一组像是有发表偏倚。发表偏倚指结果不好看的研究没被发出来。把估算的缺失研究补回去后，结论方向不变。高标准本身不是问题，也不必因此降低要求。区别在于标准从哪来，以及达不到时会不会觉得「我这个人就完了」。它和第 15 条（把「事情肯定会更糟」这类念头当症状看）里的悲观预期一样，是可以当症状处理的东西。有自杀念头先打 12356、把致死手段挪远，见第 1 节第 25 条。身边人流露出这种念头时你能做什么，见第 8 节第 15 条。孩子的抑郁筛查见第 30 节第 8 条。 **Evidence:** B. This item is graded B because most included studies relied on single-time surveys, making it hard to establish temporal sequence. The correlation strength is moderate (r ≈.28), accounting for only a few to ten percent of total variance. Since the outcomes measured are suicidal thoughts and attempts rather than actual mortality, the overall benefit is rated as limited due to reliance on surrogate endpoints. The authors themselves note that the data on perfectionistic concerns and suicide attempts may suffer from publication bias, with studies showing weaker or null results less likely to be published; even after accounting for such missing studies, the overall trend remains unchanged. This recommendation does not oppose setting high standards; rather, it emphasizes where those standards originate and whether failure to meet them leads to feelings of personal worthlessness. Similar to the idea discussed in Item 15 — viewing pessimistic expectations like “things will definitely get worse” as symptoms — this pattern can also be addressed clinically. If you or someone you know is experiencing suicidal thoughts, call 12356 immediately and remove any means of self-harm, as outlined in Section 1, Item 25. For guidance on how to respond when someone close expresses such thoughts, refer to Section 8, Item 15. Information on depression screening for children can be found in Section 30, Item 8. **Source summary:** The correlation between the feeling of “people around me expect me to be perfect and will reject me if I fail” and suicidal thoughts is 0.28. When the phrasing changes to “I myself expect myself to be perfect,” the correlation drops to just 0.10. The real risk does not come from having high standards per se, but from perceiving those standards as being imposed by others. Even after accounting for pre-existing suicidal thoughts, the former feeling still helps predict an increase in such thoughts over time. **Low-ROI detour:** Move “Treat “others expect me to be perfect” as a symptom, not a fact” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The correlation between the feeling of “people around me expect me to be perfect and will reject me if I fail” and suicidal thoughts is 0.28. When the phrasing changes to “I myself expect myself to be perfect,” the correlation drops to just 0.10. The real risk does not come from having high standards per se, but from perceiving those standards as being imposed by others. Even after accounting for pre-existing suicidal thoughts, the former feeling still helps predict an increase in such thoughts over time.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 01-025; 08-015; 30-008 **Source links:** [Smith MM, Sherry SB, Chen S, Saklofske DH, Mushquash C, Flett GL, Hewitt PL (2018). The perniciousness of perfectionism: A meta-analytic review of the perfectionism-suicide relationship. Journal of Personality, 86(3), 522–542.](https://doi.org/10.1111/jopy.12333) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md --- ### 03-023 — When angry, don’t try to vent by smashing things, punching a bag, or going for a run — first calm your body down. Original title: 生气时别靠砸东西、打沙袋、跑一圈来发泄，先让身体慢下来 **Source text (English):** ### 23. When angry, don’t try to vent by smashing things, punching a bag, or going for a run — first calm your body down. - Cost: No cost at all. When you’re angry, try a few minutes of activities that slow your heart rate: breathe slowly, sit down, and quiet your mind. It’s hard to resist the urge to vent right then and there. - In plain terms: Activities that rev up the body — like punching a bag, throwing things, or going for a run — generally don’t help you cool off. On the other hand, techniques that calm the body, such as slow breathing, mindfulness, and meditation, noticeably reduce anger and the urge to lash out. - Benefit: A meta-analysis of 154 studies involving 184 sample groups and 10,189 participants shows that calming techniques like deep breathing, mindfulness, and meditation lower both anger and aggression. The effect size was g = -0.63, with a 95% CI ranging from -0.82 to -0.43. This result held true across genders, races, ages, and cultures. In contrast, activities that increase physical arousal — such as punching a bag, jogging, or cycling — showed virtually no effect; their effect size was g = -0.02, with a 95% CI from -0.13 to 0.09. The authors conclude that neither venting anger nor going for a run is an effective way to defuse it. - Evidence grade: A - Sources:Kjærvik SL, Bushman BJ (2024). A meta-analytic review of anger management activities that increase or decrease arousal: What fuels or douses rage? Clinical Psychology Review. - Notes: These findings measure anger and aggression, not overall energy levels. The authors categorize the time spent on calming activities as “minutes saved from dealing with fallout after an argument.” Immediate techniques you can use right now include the “circular sighing” method described in Section 22, Item 9, and “stepping away when angry” in Rule 18 of this section (stepping away when angry). Running isn’t useless in the long run — it helps ease low mood, as noted in Section 22, Item 7 (“When feeling down, go for a walk or run”). It simply isn't a good short-term fix for anger. While angry, avoid driving, sending messages, or making important decisions. If someone is physically attacking you, leave the scene and call the police; your priority then is safety, not emotional regulation — see Section 8, Item 43 (“If you’re being abused”). **Original text (Chinese):** ### 23. 生气时别靠砸东西、打沙袋、跑一圈来发泄，先让身体慢下来 - 成本：不花钱。气头上改做几分钟让心跳慢下来的事：慢慢呼吸，坐下来，静一静。难在当时最想做的恰恰是发泄。 - 说人话：打沙袋、摔东西、去跑一圈，这类让身体更兴奋的发泄办法，整体上消不了气。慢呼吸、正念、冥想这类让身体静下来的办法，能明显压下怒气和想动手的劲。 - 收益：把 154 项研究合起来算（荟萃分析），共 184 组样本、10,189 人。让身体平静下来的办法，比如深呼吸、正念、冥想，能降低怒气和攻击性。效果大小 g = -0.63，95% CI -0.82 到 -0.43（可信范围）。这个结果在不同性别、种族、年龄和文化的人里都稳定。让身体更兴奋的办法，比如打沙袋、慢跑、骑车，整体无效。它的效果大小 g = -0.02，95% CI -0.13 到 0.09。作者的结论是：发泄怒气、去跑一圈，都不是管用的消气办法。 - 证据等级：A - 来源：Kjærvik SL, Bushman BJ (2024). A meta-analytic review of anger management activities that increase or decrease arousal: What fuels or douses rage? Clinical Psychology Review. - 备注：量的是怒气和攻击性，不是精力。口径记成时间，是作者的归类：少吵一架，就少收拾一次残局。当场能用的办法见第 22 节第 8 条（循环叹息），还有本节第 17 条（生气时先离场）。跑步不是没用。长期看，它对情绪低落有效，见第 22 节第 6 条（心情差就去走或者跑）。它只是不适合拿来当场消气。气头上别开车，别发消息，别做决定。如果是有人在打你，先离开、报警。那时要处理的不是你的情绪，见第 8 节第 43 条（被家暴了）。 **Evidence:** A. These findings measure anger and aggression, not overall energy levels. The authors categorize the time spent on calming activities as “minutes saved from dealing with fallout after an argument.” Immediate techniques you can use right now include the “circular sighing” method described in Section 22, Item 9, and “stepping away when angry” in Rule 18 of this section (stepping away when angry). Running isn’t useless in the long run — it helps ease low mood, as noted in Section 22, Item 7 (“When feeling down, go for a walk or run”). It simply isn't a good short-term fix for anger. While angry, avoid driving, sending messages, or making important decisions. If someone is physically attacking you, leave the scene and call the police; your priority then is safety, not emotional regulation — see Section 8, Item 43 (“If you’re being abused”). **Source summary:** Activities that rev up the body — like punching a bag, throwing things, or going for a run — generally don’t help you cool off. On the other hand, techniques that calm the body, such as slow breathing, mindfulness, and meditation, noticeably reduce anger and the urge to lash out. **Low-ROI detour:** Move “When angry, don’t try to vent by smashing things, punching a bag, or going for a run — first calm your body down.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Activities that rev up the body — like punching a bag, throwing things, or going for a run — generally don’t help you cool off. On the other hand, techniques that calm the body, such as slow breathing, mindfulness, and meditation, noticeably reduce anger and the urge to lash out.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-043; 22-006; 22-008 **Source links:** [Kjærvik SL, Bushman BJ (2024). A meta-analytic review of anger management activities that increase or decrease arousal: What fuels or douses rage? Clinical Psychology Review.](https://doi.org/10.1016/j.cpr.2024.102414) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md --- ### 03-024 — Writing down thoughts and feelings about a troubling issue over several days can be helpful, but don’t expect it to cure anything Original title: 心里压着一件事，可以连着几天把想法和感受写下来，但别指望它治病 **Source text (English):** ### 24. Writing down thoughts and feelings about a troubling issue over several days can be helpful, but don’t expect it to cure anything - Cost: This costs nothing. Typical practice in studies is to write 3–4 times, each session lasting 15–20 minutes. Write about something that bothers you and express your deepest thoughts and feelings. - In plain terms: Writing about upsetting matters generally provides a small benefit on average, though the results are inconsistent. Two meta-analyses found no effect at all. Since it costs almost nothing, it’s worth trying. However, if emotional problems are severe, it should not replace professional medical care. - Benefit: One meta-analysis combined data from 146 randomized studies in which participants wrote or spoke about personally important topics. On average, the effect was positive and statistically significant, though very small (effect size r =.075). Another meta-analysis limited to randomized controlled trials found no significant effects on either physical or mental health across 30 trials. For 16 trials involving cancer patients and survivors, there were no significant improvements in psychological, physical, or quality-of-life outcomes; the effect size for psychological outcomes was g = 0.04, with a 95% confidence interval ranging from –0.06 to 0.14. - Evidence grade: B - Sources:Frattaroli J (2006). Experimental disclosure and its moderators: a meta-analysis. Psychological Bulletin. ; Mogk C, Otte S, Reinhold-Hurley B, Kröner-Herwig B (2006). Health effects of expressive writing on stressful or traumatic experiences - a meta-analysis. Psycho-Social Medicine. ; Zachariae R, O'Toole MS (2015). The effect of expressive writing intervention on psychological and physical health outcomes in cancer patients--a systematic review and meta-analysis. Psycho-Oncology. - Notes: This approach remains controversial. Proponents point to the 146-study meta-analysis showing a small positive effect, while critics cite two meta-analyses of randomized controlled trials that found no significant benefits. The recommended frequency and duration of writing sessions come from the original experimental designs, as summarized in Mogk’s meta-analysis. This method is included here because it requires virtually no expense or time and can be done alone. It may be useful when someone has no one to talk to about their problems. The time-based measurement used here reflects how authors categorized effort levels. If writing becomes increasingly distressing, stop and dial 12356, as described in Section 1, Item 25. **Original text (Chinese):** ### 24. 心里压着一件事，可以连着几天把想法和感受写下来，但别指望它治病 - 成本：不花钱。研究里常见的做法是写 3 到 4 次，每次 15 到 20 分钟。写一件让你难受的事，写你最深的想法和感受。 - 说人话：把糟心事写下来，平均有一点好处，但很小。汇总的结论也不一致，有两项汇总算下来没有效果。它几乎不花钱，可以试。情绪问题重了，别拿它代替看医生。 - 收益：一项分析汇总了 146 项随机分组的研究（荟萃分析）。研究里的人把对自己重要的事写下来或者说出来。平均效果是正的，也显著，但很小，效果大小 r = .075。另一项汇总只收随机对照试验，30 项试验合起来算，身体健康和心理健康两方面都没有显著效果。针对癌症病人和康复者的 16 项随机试验合起来算，心理、身体、生活质量三方面都不显著。其中心理方面 g = 0.04，95% CI -0.06 到 0.14（可信范围）。 - 证据等级：B - 来源：Frattaroli J (2006). Experimental disclosure and its moderators: a meta-analysis. Psychological Bulletin. ；Mogk C, Otte S, Reinhold-Hurley B, Kröner-Herwig B (2006). Health effects of expressive writing on stressful or traumatic experiences - a meta-analysis. Psycho-Social Medicine. ；Zachariae R, O'Toole MS (2015). The effect of expressive writing intervention on psychological and physical health outcomes in cancer patients--a systematic review and meta-analysis. Psycho-Oncology. - 备注：争议。支持的一方是 146 项研究的汇总，效果为正但很小。反对的一方是两项只收随机对照试验的汇总，都没算出显著效果。成本栏里写几次、每次多久，来自最早的实验设计，Mogk 那篇汇总的摘要里写了。它几乎不花钱，也不花多少时间，一个人就能做。不想找人说、身边也没人可说的时候，可以用它。量的不是精力，口径记成时间是作者的归类。写着写着越来越难受，就停下，改打 12356，见第 1 节第 25 条（12356）。 **Evidence:** B. This approach remains controversial. Proponents point to the 146-study meta-analysis showing a small positive effect, while critics cite two meta-analyses of randomized controlled trials that found no significant benefits. The recommended frequency and duration of writing sessions come from the original experimental designs, as summarized in Mogk’s meta-analysis. This method is included here because it requires virtually no expense or time and can be done alone. It may be useful when someone has no one to talk to about their problems. The time-based measurement used here reflects how authors categorized effort levels. If writing becomes increasingly distressing, stop and dial 12356, as described in Section 1, Item 25. **Source summary:** Writing about upsetting matters generally provides a small benefit on average, though the results are inconsistent. Two meta-analyses found no effect at all. Since it costs almost nothing, it’s worth trying. However, if emotional problems are severe, it should not replace professional medical care. **Low-ROI detour:** Move “Writing down thoughts and feelings about a troubling issue over several days can be helpful, but don’t expect it to cure anything” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Writing about upsetting matters generally provides a small benefit on average, though the results are inconsistent. Two meta-analyses found no effect at all. Since it costs almost nothing, it’s worth trying. However, if emotional problems are severe, it should not replace professional medical care.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-025 **Source links:** [Frattaroli J (2006). Experimental disclosure and its moderators: a meta-analysis. Psychological Bulletin.](https://doi.org/10.1037/0033-2909.132.6.823); [Mogk C, Otte S, Reinhold-Hurley B, Kröner-Herwig B (2006). Health effects of expressive writing on stressful or traumatic experiences - a meta-analysis. Psycho-Social Medicine.](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2736499/); [Zachariae R, O'Toole MS (2015). The effect of expressive writing intervention on psychological and physical health outcomes in cancer patients--a systematic review and meta-analysis. Psycho-Oncology.](https://doi.org/10.1002/pon.3802) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md --- ### 03-025 — Treat period pain and seek gynecological care when symptoms disrupt life or do not improve Original title: 痛经就吃布洛芬这类止痛药，别硬扛；痛到耽误上班上学、吃三个月药也压不住，就去妇科查 **Source text (English):** ### 25. Treat period pain and seek gynecological care when symptoms disrupt life or do not improve - Cost: Pain medicine costs a small amount; assessment may require an appointment, imaging, and time. - In plain terms: Trials found anti-inflammatory pain medicines can reduce menstrual pain. Persistent pain, deep pain during sex, or symptoms that disrupt school or work warrant medical assessment for causes such as endometriosis. - Applicability and limits: Medication can have side effects and is unsuitable for some people. Ask a clinician or pharmacist about personal risks, pregnancy, and other medicines. - Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below. **Original text (Chinese):** ### 25. 痛经就吃布洛芬这类止痛药，别硬扛；痛到耽误上班上学、吃三个月药也压不住，就去妇科查 - 成本：一盒布洛芬十几块钱，只在痛的那几天吃。需要去妇科的，挂号、做 B 超要花一些钱和半天时间。 - 说人话：痛经吃布洛芬这类药，痛明显减轻的人从不到两成升到约一半，比对乙酰氨基酚管用，副作用多一点。痛到耽误上班上学、同房时深处痛，或者吃三个月药还压不住，就去妇科查子宫内膜异位症。这个病平均拖 6.7 年才确诊。 - 收益：一篇 Cochrane 系统综述汇总了 80 项随机对照试验、5820 名原发性痛经的女性。原发性痛经指查不出别的病的痛经。和安慰剂比，非甾体抗炎药止痛更有效（OR 4.37，95% CI 3.76–5.09，可信范围）。换算过来，吃安慰剂的人有 18% 得到中等以上的缓解，吃这类药的人是 45% 到 53%。代价是副作用多一些（OR 1.29，1.11–1.51）。吃安慰剂的人有 10% 出副作用，吃这类药的是 11% 到 14%。多出来的主要是肠胃不适（OR 1.58）和神经系统反应（OR 2.74）。和对乙酰氨基酚比，这类药止痛也更有效（OR 1.89，1.05–3.43），不过只有 3 项试验。哪一种这类药最好，没比出差别。英国 NICE 指南（2024 年更新）列出要怀疑子宫内膜异位症的几种情况。它们是长期盆腔痛，痛经影响日常活动和生活质量，同房时或同房后深处痛。还有经期排便痛，经期尿血或尿痛，以及伴有这些症状的不孕。17 岁及以下的女孩也算在内。指南建议先试用对乙酰氨基酚或这类药，比如 3 个月。止痛不够，就转去做进一步检查。妇科检查和 B 超都正常，也不能排除这个病。一项研究在 10 个国家的 16 家医院调查了 1418 名做腹腔镜的女性。从出现症状到手术确诊子宫内膜异位症，平均拖了 6.7 年，主要耽误在基层看病那一段。确诊的女性平均每周少干 10.8 小时的活，多数是人在岗上、效率下降。荷兰一项网上调查问了 32748 名 15 到 45 岁的女性。13.8% 因为月经请过假，平均每年 1.3 天。80.7% 来月经时人在岗上但效率下降，折合每年少干 8.9 天。 - 证据等级：A - 来源：Marjoribanks J, Ayeleke RO, Farquhar C, Proctor M (2015). Nonsteroidal anti-inflammatory drugs for dysmenorrhoea. Cochrane Database of Systematic Reviews, (7):CD001751. ；National Institute for Health and Care Excellence (2017, updated 2024). Endometriosis: diagnosis and management (NG73), recommendations 1.3.1, 1.4.2, 1.4.3, 1.5.4. ；Nnoaham KE, Hummelshoj L, Webster P, et al.; World Endometriosis Research Foundation Global Study of Women's Health consortium (2011). Impact of endometriosis on quality of life and work productivity: a multicenter study across ten countries. Fertility and Sterility, 96(2):366-373.e8. ；Schoep ME, Adang EMM, Maas JWM, De Bie B, Aarts JWM, Nieboer TE (2019). Productivity loss due to menstruation-related symptoms: a nationwide cross-sectional survey among 32 748 women. BMJ Open, 9(6):e026186. ；Haleon (2026). Advil (ibuprofen capsule, liquid filled), OTC drug label: Warnings. DailyMed. - 备注：60 岁以上、胃出过血、在吃抗凝药或激素的人，用这类药前先问医生。细节见第 34 节第 3 条（布洛芬这类止痛药）。美国布洛芬说明书写明，它可能引起严重过敏，对阿司匹林过敏的人更容易出，表现里有哮喘发作。有哮喘的人用前也要先问医生。可能怀孕时先问医生，怀孕 20 周以后别自己吃，见第 34 节第 5 条（怀孕 20 周以后）。不能吃这类药的，可以改用对乙酰氨基酚，一天的上限见第 34 节第 1 条（对乙酰氨基酚）。痛经只在来月经那几天吃药。第 34 节第 9 条（止痛药一个月别吃超过 15 天）的门槛管的是头痛，痛经吃药的天数也远到不了。定 A 是因为止痛效果来自大量随机试验。作者把多数比较的证据质量评为低，主要是试验方法写得不清楚，59% 的试验由药厂资助。收益定「中」是判断：综述只量了痛不痛，没量少请几天假。荷兰那项调查里，月经带来的损失折合每年约 10 天，摊到每周是小时级。子宫内膜异位症那组人是已经去做腹腔镜的，不代表痛经的人多数有这个病。受益人主要是你自己。 **Evidence:** A. Medication can have side effects and is unsuitable for some people. Ask a clinician or pharmacist about personal risks, pregnancy, and other medicines. **Source summary:** Trials found anti-inflammatory pain medicines can reduce menstrual pain. Persistent pain, deep pain during sex, or symptoms that disrupt school or work warrant medical assessment for causes such as endometriosis. **Low-ROI detour:** Move “Treat period pain and seek gynecological care when symptoms disrupt life or do not improve” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Trials found anti-inflammatory pain medicines can reduce menstrual pain. Persistent pain, deep pain during sex, or symptoms that disrupt school or work warrant medical assessment for causes such as endometriosis.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 34-001; 34-003; 34-005 **Source links:** [Marjoribanks J, Ayeleke RO, Farquhar C, Proctor M (2015). Nonsteroidal anti-inflammatory drugs for dysmenorrhoea. Cochrane Database of Systematic Reviews, (7):CD001751.](https://doi.org/10.1002/14651858.CD001751.pub3); [National Institute for Health and Care Excellence (2017, updated 2024). Endometriosis: diagnosis and management (NG73), recommendations 1.3.1, 1.4.2, 1.4.3, 1.5.4.](https://www.nice.org.uk/guidance/ng73/chapter/Recommendations); Nnoaham KE, Hummelshoj L, Webster P, et al.; [World Endometriosis Research Foundation Global Study of Women's Health consortium (2011). Impact of endometriosis on quality of life and work productivity: a multicenter study across ten countries. Fertility and Sterility, 96(2):366-373.e8.](https://doi.org/10.1016/j.fertnstert.2011.05.090); [Schoep ME, Adang EMM, Maas JWM, De Bie B, Aarts JWM, Nieboer TE (2019). Productivity loss due to menstruation-related symptoms: a nationwide cross-sectional survey among 32 748 women. BMJ Open, 9(6):e026186.](https://doi.org/10.1136/bmjopen-2018-026186); [Haleon (2026). Advil (ibuprofen capsule, liquid filled), OTC drug label: Warnings. DailyMed.](https://dailymed.nlm.nih.gov/dailymed/drugInfo.cfm?setid=1f01c10a-9434-91a4-2ee4-352315a6b610) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md --- ## 04. Stopping Time Wasters Original chapter title: 不要浪费时间 [← 回总目录](../README.md) 本节只算时间账。看的是每天、每周、每年能省回多少小时，或者一件事按时做完的比例能提高多少。这里不把时间换算成寿命，也不换算成钱。涉及钱的地方只给算法，不给结论。本节多数条目的证据是单独一项研究，或者是时间利用调查的总量统计，所以等级以 B、C 为主。 ### 04-001 — Write “what to do” as “if… then…” Original title: 把「打算做」写成「几点、在哪、遇到什么就做什么」 **Source text (English):** ### 1. Write “what to do” as “if… then…” - Cost: No cost at all. Each step takes just 1–2 minutes — simply write a sentence like “If… then…”. For example: “If I sit at my desk at 8 a.m. on Tuesday, I’ll start by writing the introduction.” - In plain terms: Change “I plan to do this” into “If I sit at my desk at 8 a.m. on Tuesday, I’ll start by writing the introduction.” Across 94 separate studies, people who used this phrasing were far more likely to achieve their goals — this effect is moderate to large. All it requires is rewriting one sentence; there’s no expense and almost no extra effort. - Benefit: When all 94 studies are combined, individuals who expressed their plans as “if… then…” statements had significantly higher success rates. This technique is known in psychology as implementation intentions. The effect size here is d = 0.65, which qualifies as moderate to large. Three key moments benefit from this approach: initiating action, resisting distractions, and disengaging from tasks that seem impossible to complete. - Evidence grade: A - Sources:Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69–119. - Notes: This method works only for goals you genuinely want to achieve. If a goal holds no personal value for you, writing multiple such statements won’t help. Additionally, most research participants were students, and the studies focused on health-related habits; results may not translate directly to workplace settings. **Original text (Chinese):** ### 1. 把「打算做」写成「几点、在哪、遇到什么就做什么」 - 成本：不花钱。每件事花 1 到 2 分钟，写一句「如果……就……」。比如「周二早 8 点坐到书桌前就先写引言」。 - 说人话：把「我要做这件事」改写成「周二早 8 点坐到书桌前就先写引言」。94 项检验合起来算，这么写的人把目标做成的比例明显更高，属于中到大的效果。改的只是一句话的写法，不花钱，也不费力气。 - 收益：把 94 项独立检验合起来算，先把打算写成「如果……就……」的人，目标达成率更高。这种写法在心理学里叫实施意图。效果大小 d = 0.65，算中到大。管用的环节有三个：开始动手、被打扰的时候顶住、从注定做不成的事上撤出来。 - 证据等级：A - 来源：Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69–119. - 备注：这招只对你自己真想做的事有效。目标本身你就不想要，写再多句也没用。另外，这些研究找的多是学生，看的多是健康方面的习惯，搬到工作场景不一定同样管用。 **Evidence:** A. This method works only for goals you genuinely want to achieve. If a goal holds no personal value for you, writing multiple such statements won’t help. Additionally, most research participants were students, and the studies focused on health-related habits; results may not translate directly to workplace settings. **Source summary:** Change “I plan to do this” into “If I sit at my desk at 8 a.m. on Tuesday, I’ll start by writing the introduction.” Across 94 separate studies, people who used this phrasing were far more likely to achieve their goals — this effect is moderate to large. All it requires is rewriting one sentence; there’s no expense and almost no extra effort. **Low-ROI detour:** Move “Write “what to do” as “if… then…”” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Change “I plan to do this” into “If I sit at my desk at 8 a.m. on Tuesday, I’ll start by writing the introduction.” Across 94 separate studies, people who used this phrasing were far more likely to achieve their goals — this effect is moderate to large. All it requires is rewriting one sentence; there’s no expense and almost no extra effort.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69–119.](https://doi.org/10.1016/S0065-2601(06)38002-1) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/04-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E6%97%B6%E9%97%B4.md --- ### 04-002 — Write down exit criteria before starting Original title: 开工前写下退出条件 **Source text (English):** ### 2. Write down exit criteria before starting - Cost: No cost at all. It takes just 5 minutes at the start to write down: “If a certain target isn’t met by a specific date, then we’ll stop.” The hard part is actually honoring that promise when the day comes — it can feel embarrassing to call off a project in front of others. - In plain terms: Before you begin any project, write one simple sentence: “If a certain target isn’t met by a specific date, then we’ll stop.” Multiple studies combined show this approach really does help people pull back from efforts they’re unlikely to succeed at. What you save is all the time you’d otherwise keep pouring into that project. - Benefit: When data from several studies on commitment strategies are pooled together, the result is clear: setting a clear “if… then…” condition beforehand also helps people disengage from failing courses of action. The time saved is exactly the amount you’d have kept investing otherwise. - Evidence grade: B - Sources:Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69–119. - Notes: Exit criteria should be written at the very start of a project, while emotions are still neutral. Deciding on them later gets skewed by all the resources already spent; at that point you should focus only on future investment and future returns, as explained in item 3. Also, “the ability to withdraw” is just one sub‑finding across those studies — no single study has calculated exactly how much time it can save. **Original text (Chinese):** ### 2. 开工前写下退出条件 - 成本：不花钱。开工的时候花 5 分钟，写清「到某月某日没达到某个指标就停」。难在到了那天要认账，当着人停手有点丢面子。 - 说人话：开工前先写好一句话：到某月某日还没达到某个指标就停。多项研究合起来算，这种写法确实能帮人从注定做不成的事上撤下来。省下的是你本来还要接着往里砸的全部时间。 - 收益：把多项实施意图研究合起来算，结果是：事先定好的「如果……就……」，同样能帮人从注定做不成的事上撤出来。原文的说法是 disengagement from failing courses of action。省下的时间，就是你本来还会继续投进去的那些。 - 证据等级：B - 来源：Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69–119. - 备注：退出条件要在刚开工、情绪还冷静的时候定。事后再定会被已经投进去的成本带偏。判断时只看未来投入和未来回报，见第 3 条。另外，「肯撤出」只是多项研究汇总里的一个分项结论，没有人单独算过它能省下多少时间。 **Evidence:** B. Exit criteria should be written at the very start of a project, while emotions are still neutral. Deciding on them later gets skewed by all the resources already spent; at that point you should focus only on future investment and future returns, as explained in item 3. Also, “the ability to withdraw” is just one sub‑finding across those studies — no single study has calculated exactly how much time it can save. **Source summary:** Before you begin any project, write one simple sentence: “If a certain target isn’t met by a specific date, then we’ll stop.” Multiple studies combined show this approach really does help people pull back from efforts they’re unlikely to succeed at. What you save is all the time you’d otherwise keep pouring into that project. **Low-ROI detour:** Move “Write down exit criteria before starting” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Before you begin any project, write one simple sentence: “If a certain target isn’t met by a specific date, then we’ll stop.” Multiple studies combined show this approach really does help people pull back from efforts they’re unlikely to succeed at. What you save is all the time you’d otherwise keep pouring into that project.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 04-003 **Source links:** [Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69–119.](https://doi.org/10.1016/S0065-2601(06)38002-1) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/04-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E6%97%B6%E9%97%B4.md --- ### 04-003 — When deciding whether to continue, only consider future investments and future returns — not what has already been invested. Original title: 决定是否继续时，只看未来投入和未来回报，不看已投入多少 **Source text (English):** ### 3. When deciding whether to continue, only consider future investments and future returns — not what has already been invested. - Cost: No cost involved. The difficulty lies in accepting that time already invested cannot be recovered. - In plain terms: Money and time already spent make people more inclined to keep going. Across 98 datasets, this tendency remains consistent. Therefore, when deciding whether to continue, only factor in future investments and expected returns; past expenditures should be excluded from consideration. - Benefit: Prior investments of money, effort, and time increase the likelihood of continued engagement. This is known as the sunk cost effect in psychology. Analysis of 98 datasets confirms this tendency is stable. Avoiding this bias prevents people from continuing to invest time solely to avoid “wasting” what they have already spent. - Evidence grade: B - Sources:Arkes, H. R., & Blumer, C. (1985). The psychology of sunk cost. Organizational Behavior and Human Decision Processes, 35, 124–140. ; Roth, S., Robbert, T., & Straus, L. (2015). On the sunk-cost effect in economic decision-making: A meta-analytic review. Business Research, 8(1), 99–138. - Notes: This is exactly what Arkes and Blumer demonstrated in their theater experiment. The Ohio University Theater sold season tickets at three price points: full price ($15), $13, and $8. In the first half of the season, ticket holders who paid full price attended an average of 4.11 shows, compared to 3.32 and 3.29 shows for the other two groups. No significant differences emerged between the groups in the second half of the season. Roth and colleagues found this effect diminishes over time and is less pronounced among older individuals. **Original text (Chinese):** ### 3. 决定是否继续时，只看未来投入和未来回报，不看已投入多少 - 成本：不花钱。难在要接受一件事：之前投进去的时间已经没了，拿不回来。 - 说人话：已经投进去的钱和时间，会让人更想接着干下去。98 组数据合起来算，这个倾向稳定存在。所以判断要不要继续，只算往后还要投多少、还能拿回多少。已经花掉的那些，不要算进去。 - 收益：已经投入的钱、精力和时间，会让人更想继续做下去。这在心理学里叫沉没成本效应。把 98 组数据合起来算，分析确认这种倾向稳定存在。避开这种倾向，就不会为了「不想浪费」继续往里投时间。 - 证据等级：B - 来源：Arkes, H. R., & Blumer, C. (1985). The psychology of sunk cost. Organizational Behavior and Human Decision Processes, 35, 124–140. ；Roth, S., Robbert, T., & Straus, L. (2015). On the sunk-cost effect in economic decision-making: A meta-analytic review. Business Research, 8(1), 99–138. - 备注：Arkes 和 Blumer 那项剧院实验是这样做的。俄亥俄大学剧院卖季票，随机给买票的人原价 15 美元、便宜 2 美元、便宜 7 美元三种价。前半季，原价那组平均看了 4.11 场，另两组是 3.32 和 3.29 场。后半季三组就没有明显差别了。Roth 等人发现，这种影响会随时间变淡，年纪大的人受影响更小。 **Evidence:** B. This is exactly what Arkes and Blumer demonstrated in their theater experiment. The Ohio University Theater sold season tickets at three price points: full price ($15), $13, and $8. In the first half of the season, ticket holders who paid full price attended an average of 4.11 shows, compared to 3.32 and 3.29 shows for the other two groups. No significant differences emerged between the groups in the second half of the season. Roth and colleagues found this effect diminishes over time and is less pronounced among older individuals. **Source summary:** Money and time already spent make people more inclined to keep going. Across 98 datasets, this tendency remains consistent. Therefore, when deciding whether to continue, only factor in future investments and expected returns; past expenditures should be excluded from consideration. **Low-ROI detour:** Move “When deciding whether to continue, only consider future investments and future returns — not what has already been invested.” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Money and time already spent make people more inclined to keep going. Across 98 datasets, this tendency remains consistent. Therefore, when deciding whether to continue, only factor in future investments and expected returns; past expenditures should be excluded from consideration.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Arkes, H. R., & Blumer, C. (1985). The psychology of sunk cost. Organizational Behavior and Human Decision Processes, 35, 124–140.](https://doi.org/10.1016/0749-5978(85)90049-4); [Roth, S., Robbert, T., & Straus, L. (2015). On the sunk-cost effect in economic decision-making: A meta-analytic review. Business Research, 8(1), 99–138.](https://doi.org/10.1007/s40685-014-0014-8) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/04-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E6%97%B6%E9%97%B4.md --- ### 04-004 — Estimate timelines based on actual time taken in past similar tasks, not on plans Original title: 估工期时按过去同类任务的实际耗时估，不按计划推 **Source text (English):** ### 4. Estimate timelines based on actual time taken in past similar tasks, not on plans - Cost: No cost at all. It only requires a few minutes of review to look up how long similar tasks took previously. - In plain terms: Students who estimated they would finish a paper in 33.9 days actually took 55.5 days to complete it; only 29.7% of them met their own estimates. Another group of students was asked to first recall how long similar tasks had taken them in the past before making their estimates. The proportion of students who finished on time rose from 29.3% to 60.0% in this group. - Benefit: Students originally expected to finish their papers in 33.9 days, but the actual time taken was 55.5 days. Only 29.7% of them completed their work by their own estimates. When researchers asked another group of students to first relate past experiences to the current task before estimating, the proportion of students finishing on time rose from 29.3% to 60.0% compared to the control group. This optimism of underestimating timelines no longer appeared in this group. - Evidence grade: B - Sources:Buehler, R., Griffin, D., & Ross, M. (1994). Exploring the "planning fallacy": Why people underestimate their task completion times. Journal of Personality and Social Psychology, 67(3), 366–381. ; Flyvbjerg, B. (2006). From Nobel Prize to project management: Getting risks right. Project Management Journal, 37(3), 5–15. ; Halkjelsvik, T., & Jørgensen, M. (2012). From origami to software development: A review of studies on judgment-based predictions of performance time. Psychological Bulletin, 138(2), 238–271. - Notes: Buehler’s study involved only university students in Canada; it was a single study with a small sample size of 37 participants, with roughly 40 participants in each group. Estimating timelines based on historical data from similar projects is known as reference class forecasting; specific engineering applications are described in Flyvbjerg’s work. Halkjelsvik’s review of multiple studies shows that underestimating timelines is more common than overestimating, though the magnitude of the error varies widely depending on the task and research methodology. **Original text (Chinese):** ### 4. 估工期时按过去同类任务的实际耗时估，不按计划推 - 成本：不花钱。估之前花几分钟，翻一下上次同类的事实际做了多久。 - 说人话：学生估自己 33.9 天写完论文，实际用了 55.5 天，只有 29.7% 的人按自己估的时间做完。另一组被要求先回想上次同类的事花了多久再估，按时完成的比例从 29.3% 升到 60.0%。 - 收益：学生预计 33.9 天完成论文，实际用了 55.5 天。只有 29.7% 的人按自己的估计按时完成。研究者要求另一组人先把过去的经历和眼下这件事挂上钩，再去估。这一组按时完成的比例，从对照组的 29.3% 升到 60.0%。把工期往少了估的那种乐观，在这一组身上不再出现。 - 证据等级：B - 来源：Buehler, R., Griffin, D., & Ross, M. (1994). Exploring the "planning fallacy": Why people underestimate their task completion times. Journal of Personality and Social Psychology, 67(3), 366–381. ；Flyvbjerg, B. (2006). From Nobel Prize to project management: Getting risks right. Project Management Journal, 37(3), 5–15. ；Halkjelsvik, T., & Jørgensen, M. (2012). From origami to software development: A review of studies on judgment-based predictions of performance time. Psychological Bulletin, 138(2), 238–271. - 备注：Buehler 那项只找了加拿大大学生，是单独一项研究，人也少，37 人和每组约 40 人。照同类项目的历史数据来估，这种做法叫参考类预测，工程上具体怎么做见 Flyvbjerg。Halkjelsvik 汇总多项研究后指出，估少比估多更常见，但差多少随任务和研究方法变化很大。 **Evidence:** B. Buehler’s study involved only university students in Canada; it was a single study with a small sample size of 37 participants, with roughly 40 participants in each group. Estimating timelines based on historical data from similar projects is known as reference class forecasting; specific engineering applications are described in Flyvbjerg’s work. Halkjelsvik’s review of multiple studies shows that underestimating timelines is more common than overestimating, though the magnitude of the error varies widely depending on the task and research methodology. **Source summary:** Students who estimated they would finish a paper in 33.9 days actually took 55.5 days to complete it; only 29.7% of them met their own estimates. Another group of students was asked to first recall how long similar tasks had taken them in the past before making their estimates. The proportion of students who finished on time rose from 29.3% to 60.0% in this group. **Low-ROI detour:** Move “Estimate timelines based on actual time taken in past similar tasks, not on plans” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Students who estimated they would finish a paper in 33.9 days actually took 55.5 days to complete it; only 29.7% of them met their own estimates. Another group of students was asked to first recall how long similar tasks had taken them in the past before making their estimates. The proportion of students who finished on time rose from 29.3% to 60.0% in this group.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Buehler, R., Griffin, D., & Ross, M. (1994). Exploring the "planning fallacy": Why people underestimate their task completion times. Journal of Personality and Social Psychology, 67(3), 366–381.](https://doi.org/10.1037/0022-3514.67.3.366); [Flyvbjerg, B. (2006). From Nobel Prize to project management: Getting risks right. Project Management Journal, 37(3), 5–15.](https://doi.org/10.1177/875697280603700302); [Halkjelsvik, T., & Jørgensen, M. (2012). From origami to software development: A review of studies on judgment-based predictions of performance time. Psychological Bulletin, 138(2), 238–271.](https://doi.org/10.1037/a0025996) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/04-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E6%97%B6%E9%97%B4.md --- ### 04-005 — Distribute an agenda beforehand; don’t hold meetings without one; stand if possible Original title: 会前发议程，没议程的会不开；能站着开就站着开 **Source text (English):** ### 5. Distribute an agenda beforehand; don’t hold meetings without one; stand if possible - Cost: No monetary cost. Organizers spend 5–10 minutes writing an agenda before the meeting. Standing meetings require participants’ cooperation. - In plain terms: When an agenda is shared beforehand, attendees are more likely to view the meeting as useful. In experiments, seated meetings lasted 34% longer than standing ones, yet the quality of decisions reached under both formats was identical. - Benefit: Two studies involved 958 and 292 participants respectively. Results showed that meetings with pre‑distributed agendas were perceived as more effective by attendees — a statistically significant relationship. In another experiment, 55 groups met while seated and 56 while standing; seated meetings again ran 34% longer, with no difference in decision quality between the two formats. - Evidence grade: B - Sources:Leach, D. J., Rogelberg, S. G., Warr, P. B., & Burnfield, J. L. (2009). Perceived meeting effectiveness: The role of design characteristics. Journal of Business and Psychology, 24(1), 65–76. ; Bluedorn, A. C., Turban, D. B., & Love, M. S. (1999). The effects of stand-up and sit-down meeting formats on meeting outcomes. Journal of Applied Psychology, 84(2). - Notes: The standing‑meeting experiment involved five‑person groups working on tasks in a lab setting. These findings cannot be directly applied to lengthy meetings or large conferences. Leach measured participants’ subjective perceptions of effectiveness rather than actual output levels. **Original text (Chinese):** ### 5. 会前发议程，没议程的会不开；能站着开就站着开 - 成本：不花钱。组织者会前花 5 到 10 分钟写一份议程。站着开会要参会者配合。 - 说人话：会前发了议程的会，参会者更容易觉得这个会有用。实验里，坐着开的会比站着开的长 34%，而两种开法做出的决定，好坏没有差别。 - 收益：两项调查分别有 958 人和 292 人。结果是：会前发了议程的会，参会者更容易觉得这个会有效果，这个关系在统计上站得住。另一项实验里 55 组坐着开会，56 组站着开会，坐着开的时长多 34%。两种开法做出的决定，质量没有差别。 - 证据等级：B - 来源：Leach, D. J., Rogelberg, S. G., Warr, P. B., & Burnfield, J. L. (2009). Perceived meeting effectiveness: The role of design characteristics. Journal of Business and Psychology, 24(1), 65–76. ；Bluedorn, A. C., Turban, D. B., & Love, M. S. (1999). The effects of stand-up and sit-down meeting formats on meeting outcomes. Journal of Applied Psychology, 84(2). - 备注：站会那项实验做的是 5 人小组在实验室里的任务。长会和大型会议不能照搬这个结论。Leach 测的是参会者自己觉得效果如何，不是实际干出了多少活。 **Evidence:** B. The standing‑meeting experiment involved five‑person groups working on tasks in a lab setting. These findings cannot be directly applied to lengthy meetings or large conferences. Leach measured participants’ subjective perceptions of effectiveness rather than actual output levels. **Source summary:** When an agenda is shared beforehand, attendees are more likely to view the meeting as useful. In experiments, seated meetings lasted 34% longer than standing ones, yet the quality of decisions reached under both formats was identical. **Low-ROI detour:** Move “Distribute an agenda beforehand; don’t hold meetings without one; stand if possible” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “When an agenda is shared beforehand, attendees are more likely to view the meeting as useful. In experiments, seated meetings lasted 34% longer than standing ones, yet the quality of decisions reached under both formats was identical.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Leach, D. J., Rogelberg, S. G., Warr, P. B., & Burnfield, J. L. (2009). Perceived meeting effectiveness: The role of design characteristics. Journal of Business and Psychology, 24(1), 65–76.](https://doi.org/10.1007/s10869-009-9092-6); [Bluedorn, A. C., Turban, D. B., & Love, M. S. (1999). The effects of stand-up and sit-down meeting formats on meeting outcomes. Journal of Applied Psychology, 84(2).](https://doi.org/10.1037/0021-9010.84.2.277) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/04-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E6%97%B6%E9%97%B4.md --- ### 04-006 — Cut down on meetings – use written asynchronous communication when possible Original title: 砍会议数量，能用文字异步解决的不开会 **Source text (English):** ### 6. Cut down on meetings – use written asynchronous communication when possible - Cost: No monetary cost. Requires cooperation from colleagues and supervisors. The main difficulty is that writing a clear message takes more effort than simply speaking it out loud. - In plain terms: The more meetings you have in a day, the more exhausted you feel, and the more work seems to pile up on your plate. Canceling even one meeting frees up exactly as much time as the meeting itself lasts – no less, no more. - Benefit: Two surveys involved employees working 35+ hours per week – one with 676 participants, the other with 304. How much time meetings consume and their impact on attitude and happiness aren’t fixed; they depend on two factors: how well the meetings are run and how much a role relies on teamwork. Another study asked participants to keep daily logs for a week; it found that more meetings per day led to greater fatigue and perceived workload. The time saved equals precisely the duration of those canceled meetings. - Evidence grade: B - Sources:Rogelberg, S. G., Leach, D. J., Warr, P. B., & Burnfield, J. L. (2006). "Not another meeting!" Are meeting time demands related to employee well-being? Journal of Applied Psychology, 91(1). ; Luong, A., & Rogelberg, S. G. (2005). Meetings and more meetings: The relationship between meeting load and the daily well-being of employees. Group Dynamics: Theory, Research, and Practice, 9(1). - Notes: Controversy: Rogelberg’s 2006 research shows the relationship between meeting frequency and happiness isn’t one-directional; for roles heavily dependent on collaboration, frequent meetings may actually be beneficial. Additionally, no study has directly compared asynchronous written communication to holding meetings, so this recommendation is the author’s own inference. **Original text (Chinese):** ### 6. 砍会议数量，能用文字异步解决的不开会 - 成本：不花钱。要同事和上级配合。难在写清楚一段文字，比张嘴说一句费精力。 - 说人话：当天开的会越多，人越累，自己感觉手上的活也越多。砍掉一个会，省下的时间就是那个会本身的长度，一分不打折。 - 收益：两项调查找的是每周工作 35 小时以上的员工，分别有 676 人和 304 人。开会占掉多少时间，对工作态度和幸福感的影响不是固定的，要看两件事：会开得好不好，这个岗位干活有多依赖别人。另一项研究让人连记一周日记，结果是当天开会次数越多，疲劳和自己感觉到的工作量越高。省下的时间，等于你砍掉的会议时长本身。 - 证据等级：B - 来源：Rogelberg, S. G., Leach, D. J., Warr, P. B., & Burnfield, J. L. (2006). "Not another meeting!" Are meeting time demands related to employee well-being? Journal of Applied Psychology, 91(1). ；Luong, A., & Rogelberg, S. G. (2005). Meetings and more meetings: The relationship between meeting load and the daily well-being of employees. Group Dynamics: Theory, Research, and Practice, 9(1). - 备注：争议：Rogelberg 2006 发现，会议多少和幸福感之间不是一边倒。工作上高度依赖别人的岗位，会议多反而不算坏事。另外，没有研究把「改用文字异步沟通」和开会直接比过，这条是作者自己的推论。 **Evidence:** B. Controversy: Rogelberg’s 2006 research shows the relationship between meeting frequency and happiness isn’t one-directional; for roles heavily dependent on collaboration, frequent meetings may actually be beneficial. Additionally, no study has directly compared asynchronous written communication to holding meetings, so this recommendation is the author’s own inference. **Source summary:** The more meetings you have in a day, the more exhausted you feel, and the more work seems to pile up on your plate. Canceling even one meeting frees up exactly as much time as the meeting itself lasts – no less, no more. **Low-ROI detour:** Move “Cut down on meetings – use written asynchronous communication when possible” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence, some energy and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The more meetings you have in a day, the more exhausted you feel, and the more work seems to pile up on your plate. Canceling even one meeting frees up exactly as much time as the meeting itself lasts – no less, no more.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Rogelberg, S. G., Leach, D. J., Warr, P. B., & Burnfield, J. L. (2006). "Not another meeting!" Are meeting time demands related to employee well-being? Journal of Applied Psychology, 91(1).](https://doi.org/10.1037/0021-9010.91.1.83); [Luong, A., & Rogelberg, S. G. (2005). Meetings and more meetings: The relationship between meeting load and the daily well-being of employees. Group Dynamics: Theory, Research, and Practice, 9(1).](https://doi.org/10.1037/1089-2699.9.1.58) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/04-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E6%97%B6%E9%97%B4.md --- ### 04-007 — Break large tasks into subtasks before estimating and starting work Original title: 把大任务拆成子任务再估时、再开工 **Source text (English):** ### 7. Break large tasks into subtasks before estimating and starting work - Cost: No cost involved. The actual breakdown process takes 5 to 15 minutes. - In plain terms: When estimating how long a task will take, people rarely break it down into individual subtasks and calculate each one separately. Listing all subtasks first and then estimating the total duration helps avoid underestimating the required time. Once broken down, each small step can be tackled right away, which also reduces the likelihood of procrastination. - Benefit: People tend to overlook the need to split multi-component tasks into smaller parts when estimating timelines. For instance, writing a literature review, drafting the discussion section, and organizing references are all distinct tasks. By first listing all relevant subtasks and then estimating the overall time, one can avoid the common planning fallacy of underestimating duration. Moreover, once tasks are broken down, each small step becomes a concrete action that can be started immediately, thereby lowering procrastination rates. Research shows that key predictors of procrastination include a person’s aversion to the task and the tendency to postpone it. - Evidence grade: B - Sources:Kruger, J., & Evans, M. (2004). If you don't want to be late, enumerate: Unpacking reduces the planning fallacy. Journal of Experimental Social Psychology, 40(5), 586–598. ; Steel, P. (2007). The nature of procrastination: A meta-analytic and theoretical review of quintessential self-regulatory failure. Psychological Bulletin, 133(1). - Notes: As a general guideline, each subtask should be small enough to be completed during a single focused work session; splitting tasks into overly detailed pieces is itself time-consuming. Additionally, Kruger and Evans’ study was verified only for its overall direction based on the abstract; the exact percentages cited were not cross-checked against the original research text. **Original text (Chinese):** ### 7. 把大任务拆成子任务再估时、再开工 - 成本：不花钱。拆分本身花 5 到 15 分钟。 - 说人话：人估工期的时候，不会自动把任务拆开一件件算。先把子任务列出来再估，就能少估短一截。拆开之后，每一小步都能马上动手，也就不那么容易拖。 - 收益：人们估工期时，不会自己把一件有好几头的任务拆成几块。比如写文献综述、写讨论、整理参考文献，这本来就是几件事。先把子任务列出来再估，能少犯把工期估短的毛病，这个毛病叫规划谬误。拆开之后，每一小步都成了一个可以立刻开始的动作，拖延也跟着变少。研究里最能预示拖延的因素，包括对这件事的厌恶感，以及任务本身被往后推。 - 证据等级：B - 来源：Kruger, J., & Evans, M. (2004). If you don't want to be late, enumerate: Unpacking reduces the planning fallacy. Journal of Experimental Social Psychology, 40(5), 586–598. ；Steel, P. (2007). The nature of procrastination: A meta-analytic and theoretical review of quintessential self-regulatory failure. Psychological Bulletin, 133(1). - 备注：拆到什么程度合适：以「每个子任务能在一次坐下来的时间里做完」为准，拆得过细本身也耗时间。另外，Kruger 和 Evans 那项只从摘要核实到方向，具体百分比没核到原文。 **Evidence:** B. As a general guideline, each subtask should be small enough to be completed during a single focused work session; splitting tasks into overly detailed pieces is itself time-consuming. Additionally, Kruger and Evans’ study was verified only for its overall direction based on the abstract; the exact percentages cited were not cross-checked against the original research text. **Source summary:** When estimating how long a task will take, people rarely break it down into individual subtasks and calculate each one separately. Listing all subtasks first and then estimating the total duration helps avoid underestimating the required time. Once broken down, each small step can be tackled right away, which also reduces the likelihood of procrastination. **Low-ROI detour:** Move “Break large tasks into subtasks before estimating and starting work” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “When estimating how long a task will take, people rarely break it down into individual subtasks and calculate each one separately. Listing all subtasks first and then estimating the total duration helps avoid underestimating the required time. Once broken down, each small step can be tackled right away, which also reduces the likelihood of procrastination.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Kruger, J., & Evans, M. (2004). If you don't want to be late, enumerate: Unpacking reduces the planning fallacy. Journal of Experimental Social Psychology, 40(5), 586–598.](https://doi.org/10.1016/j.jesp.2003.11.001); [Steel, P. (2007). The nature of procrastination: A meta-analytic and theoretical review of quintessential self-regulatory failure. Psychological Bulletin, 133(1).](https://doi.org/10.1037/0033-2909.133.1.65) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/04-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E6%97%B6%E9%97%B4.md --- ### 04-008 — Set a deadline for tasks without an external deadline Original title: 给没有外部截止的事自己定一个日期 **Source text (English):** ### 8. Set a deadline for tasks without an external deadline - Cost: No cost involved. The hard part is actually sticking to the deadline you set. If you ignore it when the day arrives, it’s as if you never set it at all. - In plain terms: When there is an external deadline, 80.6% of students manage to finish their work before it. But only 38.7% finish within their own estimated timeframe. The actual completion time is almost entirely determined by the external deadline, with little connection to their own estimates. That’s why it’s crucial to set your own deadline for tasks with no external deadline, and then follow through on it. - Benefit: For students with an external deadline, 80.6% complete their work before it. Meanwhile, only 38.7% finish within their own estimated timeframe. The actual completion time closely aligns with the external deadline, with a correlation coefficient of r = 0.82 — the closer this number is to 1, the tighter the alignment. There is only a very weak link between completion time and students’ own estimates. - Evidence grade: B - Sources:Buehler, R., Griffin, D., & Ross, M. (1994). Exploring the "planning fallacy": Why people underestimate their task completion times. Journal of Personality and Social Psychology, 67(3), 366–381. - Notes: Telling others about the deadline you set for yourself makes it behave more like an external deadline. It’s worth noting that this research only proves external deadlines are effective. For self-set deadlines such as time-boxing or using Pomodoro timers, no direct studies have been conducted, so this conclusion is drawn by inference. **Original text (Chinese):** ### 8. 给没有外部截止的事自己定一个日期 - 成本：不花钱。难在定了就要认，到了那天不当回事就等于没定。 - 说人话：有别人定的截止日期时，80.6% 的学生能在那之前做完。按自己预计的时间做完的，只有 38.7%。什么时候做完，几乎由截止日期决定，和自己估的关系不大。所以没有截止日期的事，自己给它定一个，并且认账。 - 收益：有外部截止日期的学生，80.6% 在截止前完成。而在自己预计的时间内完成的，只有 38.7%。什么时候做完，几乎跟着截止日期走，相关系数 r = 0.82，这个数越接近 1 说明跟得越紧。和自己的预计只有很弱的关系。 - 证据等级：B - 来源：Buehler, R., Griffin, D., & Ross, M. (1994). Exploring the "planning fallacy": Why people underestimate their task completion times. Journal of Personality and Social Psychology, 67(3), 366–381. - 备注：把自己定的日期告诉别人，它就更接近别人定的那一种。要说明的是，研究验证的是别人定的截止日期管用。自己给自己定的那种，比如时间盒、番茄钟，没人直接测过，这里是照着推的。 **Evidence:** B. Telling others about the deadline you set for yourself makes it behave more like an external deadline. It’s worth noting that this research only proves external deadlines are effective. For self-set deadlines such as time-boxing or using Pomodoro timers, no direct studies have been conducted, so this conclusion is drawn by inference. **Source summary:** When there is an external deadline, 80.6% of students manage to finish their work before it. But only 38.7% finish within their own estimated timeframe. The actual completion time is almost entirely determined by the external deadline, with little connection to their own estimates. That’s why it’s crucial to set your own deadline for tasks with no external deadline, and then follow through on it. **Low-ROI detour:** Move “Set a deadline for tasks without an external deadline” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “When there is an external deadline, 80.6% of students manage to finish their work before it. But only 38.7% finish within their own estimated timeframe. The actual completion time is almost entirely determined by the external deadline, with little connection to their own estimates. That’s why it’s crucial to set your own deadline for tasks with no external deadline, and then follow through on it.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Buehler, R., Griffin, D., & Ross, M. (1994). Exploring the "planning fallacy": Why people underestimate their task completion times. Journal of Personality and Social Psychology, 67(3), 366–381.](https://doi.org/10.1037/0022-3514.67.3.366) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/04-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E6%97%B6%E9%97%B4.md --- ### 04-009 — Treat procrastination as a way to avoid discomfort, not as a sign of laziness or lack of effort Original title: 把拖延当成在躲开难受，不要当成不够努力 **Source text (English):** ### 9. Treat procrastination as a way to avoid discomfort, not as a sign of laziness or lack of effort - Cost: No cost at all. The only change needed is in how you judge the situation: first ask yourself where the discomfort lies, then figure out how to address it. - In plain terms: Procrastination has little to do with laziness or personality traits. What truly predicts whether someone procrastinates is how unpleasant the task feels, whether they believe they can complete it, and how easily they get distracted by immediate temptations. Therefore, the best approach is to make the task less unpleasant and break the first step into a tiny, manageable action — rather than scolding yourself and forcing yourself to work. - Benefit: A meta-analysis that included 691 correlation coefficients found several factors with a strong, consistent link to procrastination: how aversive the task is, how much time remains until the deadline, self-efficacy (the belief in one’s ability to succeed), impulsivity, and conscientiousness — including self-control, susceptibility to distraction, organization skills, and achievement motivation. In contrast, neuroticism, rebelliousness, and sensation-seeking show only very weak connections to procrastination. The authors explain these results using time motivation theory: the immediate appeal of a task drops rapidly as the expected reward is pushed further into the future. - Evidence grade: A - Sources:Steel P (2007). The nature of procrastination: a meta-analytic and theoretical review of quintessential self-regulatory failure. Psychological Bulletin, 133(1), 65–94. - Notes: This guideline only provides general direction rather than specific actionable steps, so its overall benefit is rated as moderate — no quantitative estimate of time saved has been calculated. Concrete actions are outlined in item 1 of this section (which specifies exact times, locations, and concrete actions to take), item 7 (which advises breaking large tasks into smaller sub-tasks), and item 8 (which recommends setting a deadline even for tasks without any external deadline). Keep in mind this is a summary of correlational research, so it should not be interpreted as evidence of direct causal relationships. **Original text (Chinese):** ### 9. 把拖延当成在躲开难受，不要当成不够努力 - 成本：不花钱。改的只是判断方向：先问这件事哪里让你难受，再想办法。 - 说人话：拖延和懒、和性格关系不大。最能看出一个人拖不拖的，是这件事本身让他多难受、他觉不觉得自己做得成、他有多容易被眼前的东西带走。所以有用的是把任务改得没那么难受、把第一步改小，不是骂自己一顿再硬上。 - 收益：一份汇总了 691 个相关系数的荟萃分析发现，和拖延关系强而稳定的有几样：任务让人厌恶的程度、离截止还有多远、自我效能感（觉得自己做得成）、冲动性，以及尽责性和它下面的自控、易分心、条理性、成就动机。而神经质、叛逆、寻求刺激和拖延只有很弱的关联。作者用时间动机理论来解释这组结果：一件事现在的吸引力，随着回报变远而快速变小。 - 证据等级：A - 来源：Steel P (2007). The nature of procrastination: a meta-analytic and theoretical review of quintessential self-regulatory failure. Psychological Bulletin, 133(1), 65–94. - 备注：收益量级记「中」，因为这些研究只指出方向，没有量过能省下多少小时。具体动作在本节第 1 条（写成「几点、在哪、遇到什么就做什么」）、第 7 条（把大任务拆成子任务）、第 8 条（给没有外部截止的事定一个日期）。这些是相关研究的汇总，看不出谁导致谁。 **Evidence:** A. This guideline only provides general direction rather than specific actionable steps, so its overall benefit is rated as moderate — no quantitative estimate of time saved has been calculated. Concrete actions are outlined in item 1 of this section (which specifies exact times, locations, and concrete actions to take), item 7 (which advises breaking large tasks into smaller sub-tasks), and item 8 (which recommends setting a deadline even for tasks without any external deadline). Keep in mind this is a summary of correlational research, so it should not be interpreted as evidence of direct causal relationships. **Source summary:** Procrastination has little to do with laziness or personality traits. What truly predicts whether someone procrastinates is how unpleasant the task feels, whether they believe they can complete it, and how easily they get distracted by immediate temptations. Therefore, the best approach is to make the task less unpleasant and break the first step into a tiny, manageable action — rather than scolding yourself and forcing yourself to work. **Low-ROI detour:** Move “Treat procrastination as a way to avoid discomfort, not as a sign of laziness or lack of effort” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Procrastination has little to do with laziness or personality traits. What truly predicts whether someone procrastinates is how unpleasant the task feels, whether they believe they can complete it, and how easily they get distracted by immediate temptations. Therefore, the best approach is to make the task less unpleasant and break the first step into a tiny, manageable action — rather than scolding yourself and forcing yourself to work.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Steel P (2007). The nature of procrastination: a meta-analytic and theoretical review of quintessential self-regulatory failure. Psychological Bulletin, 133(1), 65–94.](https://doi.org/10.1037/0033-2909.133.1.65) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/04-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E6%97%B6%E9%97%B4.md --- ### 04-010 — Keep desired items within reach and unwanted ones out of sight — no need to resist temptation on the spot Original title: 把要用的东西摆到手边，把不想碰的挪远，别指望当场忍住 **Source text (English):** ### 10. Keep desired items within reach and unwanted ones out of sight — no need to resist temptation on the spot - Cost: No cost involved; takes just a few minutes to set up. Simply move your phone to another room and lay out books and a computer on the desk. - In plain terms: When items are physically farther away, people tend to consume less of them. Placing snacks at a distance noticeably cuts down on intake — this effect is of moderate strength. Limiting the number of available choices also leads to a marked drop in consumption. These strategies require no willpower on your part; you can arrange everything in just a few minutes. - Benefit: A Cochrane review encompassing 24 randomized trials supports these findings. Moving food farther away reduces consumption, with a standardized mean difference of −0.60 (95% CI −0.84 to −0.36; based on 12 studies involving 1,098 participants; evidence of low certainty). Limiting food options yields an even stronger effect, with a standardized mean difference of −1.13 (95% CI −1.90 to −0.37; based on 3 studies involving 154 participants; evidence of low certainty). Regression analysis confirms that both distance and fewer choices amplify the effect. - Evidence grade: B - Sources:Hollands GJ, Carter P, Anwer S, et al. (2019). Altering the availability or proximity of food, alcohol, and tobacco products to change their selection and consumption. Cochrane Database of Systematic Reviews, 9, CD012573. - Notes: This B rating stems from the fact that all 24 studies included in the review focused on food only; none examined alcohol or tobacco. Additionally, 14 of those studies were conducted in laboratory settings and originated from high-income countries. Applying these same principles to phones and video games is a logical extrapolation, as no direct trials exist on this specific use case. One study directly examined the effect of removing phones from one’s line of sight; see Section 3, Item 1 for details (turning off nonessential notifications and keeping phones out of sight while working). **Original text (Chinese):** ### 10. 把要用的东西摆到手边，把不想碰的挪远，别指望当场忍住 - 成本：不花钱，一次几分钟。把手机放到另一个房间，把书和电脑摊在桌上。 - 说人话：东西离得远一点，人就少拿一点。把同样的零食放远，吃下去的量明显下降，属于中等大小的效果。少摆几个选项，拿的人也明显变少。这类办法不用你当场忍，几分钟就能布置好。 - 收益：一份纳入 24 项随机试验的 Cochrane 综述。把食物放得更远，吃掉的量下降，标准化均数差 −0.60（95% CI −0.84 到 −0.36，这是可信范围；12 项研究、1098 人，低确定性证据），属于中等效应。把可选项减少，选择该食物的下降更明显，标准化均数差 −1.13（95% CI −1.90 到 −0.37，3 项研究、154 人，低确定性证据）。回归分析显示：放得越远、可选项越单一，效果越强。 - 证据等级：B - 来源：Hollands GJ, Carter P, Anwer S, et al. (2019). Altering the availability or proximity of food, alcohol, and tobacco products to change their selection and consumption. Cochrane Database of Systematic Reviews, 9, CD012573. - 备注：定 B 级的理由：这份综述收进来的 24 项研究全部是食物，酒和烟一项都没有；14 项在实验室做，全部来自高收入国家。所以「挪远就少碰」搬到手机和游戏上属于顺推，没有直接试验。把手机放到视线之外这一件事有人直接测过，见第 3 节第 1 条（关掉非必要通知，工作时把手机放到视线之外）。 **Evidence:** B. This B rating stems from the fact that all 24 studies included in the review focused on food only; none examined alcohol or tobacco. Additionally, 14 of those studies were conducted in laboratory settings and originated from high-income countries. Applying these same principles to phones and video games is a logical extrapolation, as no direct trials exist on this specific use case. One study directly examined the effect of removing phones from one’s line of sight; see Section 3, Item 1 for details (turning off nonessential notifications and keeping phones out of sight while working). **Source summary:** When items are physically farther away, people tend to consume less of them. Placing snacks at a distance noticeably cuts down on intake — this effect is of moderate strength. Limiting the number of available choices also leads to a marked drop in consumption. These strategies require no willpower on your part; you can arrange everything in just a few minutes. **Low-ROI detour:** Move “Keep desired items within reach and unwanted ones out of sight — no need to resist temptation on the spot” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “When items are physically farther away, people tend to consume less of them. Placing snacks at a distance noticeably cuts down on intake — this effect is of moderate strength. Limiting the number of available choices also leads to a marked drop in consumption. These strategies require no willpower on your part; you can arrange everything in just a few minutes.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 03-001 **Source links:** [Hollands GJ, Carter P, Anwer S, et al. (2019). Altering the availability or proximity of food, alcohol, and tobacco products to change their selection and consumption. Cochrane Database of Systematic Reviews, 9, CD012573.](https://doi.org/10.1002/14651858.CD012573.pub3) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/04-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E6%97%B6%E9%97%B4.md --- ### 04-011 — Tie your money to your commitment — but first ask if you’re willing to pay Original title: 想让自己做到就把钱押上，但先问自己肯不肯押 **Source text (English):** ### 11. Tie your money to your commitment — but first ask if you’re willing to pay - Cost: Under this deposit‑based approach, participants must put up their own cash upfront; if they fail to meet the target, the money is forfeited. In this trial, the required deposit was $150. - In plain terms: A randomized trial compared two incentive models: one offering a cash reward for success, and another requiring an upfront deposit that is refunded plus a bonus only if the goal is met. Among those willing to join either program, the deposit model produced a success rate 13 percentage points higher than the reward model. Yet only 13.7% of participants agreed to pay the deposit, while 90% opted for the reward option. Thus the deposit approach works best for those willing to pay; for everyone else it essentially has no effect. - Benefit: In a U.S. trial with 2,538 participants, employees and their relatives were randomly assigned to one of four incentive schemes or standard care. The reward model (earning roughly $800 for success) attracted 90.0% participation, whereas the deposit model (requiring a $150 upfront payment plus a $650 bonus) attracted just 13.7%. After six months, overall quit rates ranged from 9.4% to 16.0% across all incentive groups, compared with 6.0% under standard care. The reward model yielded a 15.7% quit rate, while the deposit model produced 10.2%. However, when looking only at the 13.7% of participants willing to pay the deposit, the deposit model achieved a six‑month quit rate 13.2 percentage points higher than the reward model (95% CI 3.1–22.8, a reliable range). - Evidence grade: A - Sources:Halpern SD, French B, Small DS, et al. (2015). Randomized trial of four financial-incentive programs for smoking cessation. New England Journal of Medicine, 372(22), 2108–2117. - Notes: This trial focused on smoking cessation; extrapolating the findings to activities such as essay writing or exercise suggests a moderate overall benefit. The key takeaway is not which method is more effective, but whether you’d actually be willing to use it: a powerful incentive that most people reject is essentially useless for them. Therefore, pick an approach you’re comfortable with — even a modest deposit can be more effective than no deposit at all. For practical smoking‑cessation strategies, see Section 2, Item 3 (smoking‑cessation medications). **Original text (Chinese):** ### 11. 想让自己做到就把钱押上，但先问自己肯不肯押 - 成本：押金式的方案要先拿出一笔自己的钱，做不到就没收。试验里押的是 150 美元。 - 说人话：想逼自己做到，可以做到了就领奖金，也可以先交押金、做到才退还再加奖。两种都肯参加的人里，交押金的做到的多出 13 个百分点。但肯交押金的只有 13.7%，肯拿奖金的有 90%，所以押金只对肯押的人有用。 - 收益：美国一项 2538 人的随机试验，把员工和他们的亲友随机分到四种激励方案或常规照护。奖励型（做到给约 800 美元）的接受率 90.0%，押金型（先交 150 美元，另加 650 美元奖励）13.7%。六个月的持续戒烟率：四种激励方案在 9.4% 到 16.0% 之间，常规照护 6.0%。奖励型 15.7%，押金型 10.2%。但在只算「两种都肯参加」的那 13.7% 的人里，押金型的六个月戒烟率比奖励型高 13.2 个百分点（95% CI 3.1 到 22.8，这是可信范围）。 - 证据等级：A - 来源：Halpern SD, French B, Small DS, et al. (2015). Randomized trial of four financial-incentive programs for smoking cessation. New England Journal of Medicine, 372(22), 2108–2117. - 备注：这个试验测的是戒烟，搬到写论文、健身这类事上属于顺推，所以收益量级记「中」。选方案时先看自己会不会真的用它。多数人不肯接受的办法，效果再强，对这些人也没有用。所以先挑你肯接受的那种，押小一点也比不押强。戒烟本身怎么戒见第 2 节第 3 条（戒烟药）。 **Evidence:** A. This trial focused on smoking cessation; extrapolating the findings to activities such as essay writing or exercise suggests a moderate overall benefit. The key takeaway is not which method is more effective, but whether you’d actually be willing to use it: a powerful incentive that most people reject is essentially useless for them. Therefore, pick an approach you’re comfortable with — even a modest deposit can be more effective than no deposit at all. For practical smoking‑cessation strategies, see Section 2, Item 3 (smoking‑cessation medications). **Source summary:** A randomized trial compared two incentive models: one offering a cash reward for success, and another requiring an upfront deposit that is refunded plus a bonus only if the goal is met. Among those willing to join either program, the deposit model produced a success rate 13 percentage points higher than the reward model. Yet only 13.7% of participants agreed to pay the deposit, while 90% opted for the reward option. Thus the deposit approach works best for those willing to pay; for everyone else it essentially has no effect. **Low-ROI detour:** Move “Tie your money to your commitment — but first ask if you’re willing to pay” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “A randomized trial compared two incentive models: one offering a cash reward for success, and another requiring an upfront deposit that is refunded plus a bonus only if the goal is met. Among those willing to join either program, the deposit model produced a success rate 13 percentage points higher than the reward model. Yet only 13.7% of participants agreed to pay the deposit, while 90% opted for the reward option. Thus the deposit approach works best for those willing to pay; for everyone else it essentially has no effect.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 02-003 **Source links:** [Halpern SD, French B, Small DS, et al. (2015). Randomized trial of four financial-incentive programs for smoking cessation. New England Journal of Medicine, 372(22), 2108–2117.](https://doi.org/10.1056/NEJMoa1414293) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/04-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E6%97%B6%E9%97%B4.md --- ### 04-012 — New habits are measured in months, not “21 days” Original title: 新习惯按月算，不要按「21 天」算 **Source text (English):** ### 12. New habits are measured in months, not “21 days” - Cost: No cost at all. What’s required is simply repeating the same action every day in the same context for several months. - In plain terms: The idea that “it takes 21 days to form a habit” has no scientific basis. One study tracking participants over 12 weeks found that it took as little as 18 days for an action to become automatic, while some people needed as many as 254 days. It’s perfectly normal for things to feel difficult for two or three weeks. Missing a single day also does not reset any progress. - Benefit: Ninety-six volunteers each chose a simple action related to eating, drinking, or physical activity, and performed it daily in a fixed context (such as “after breakfast”) for 12 weeks, rating how automatic the action felt each day. Data from 82 participants proved sufficient for analysis, and the model successfully matched 62 of them. The number of days required to reach 95% automation ranged from 18 to 254 days. The study also showed that missing one day of practice has no meaningful impact on habit formation. - Evidence grade: B - Sources:Lally P, van Jaarsveld CHM, Potts HWW, Wardle J (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009. - Notes: This is the only study of its kind, involving just 96 participants who performed very simple actions (like eating a piece of fruit after a meal). No research has examined how long it takes to form more complex habits, such as running three times a week or writing daily. The main takeaway here is to set realistic expectations: finding it hard for two weeks is not a sign of failure. To actually make repetition happen, link the action to a fixed context — see point 1 in this section, which advises specifying “at what time, where, and under what circumstances” the action should be done. **Original text (Chinese):** ### 12. 新习惯按月算，不要按「21 天」算 - 成本：不花钱。要的是在同一个场景下每天重复同一个动作，持续几个月。 - 说人话：「21 天养成一个习惯」没有依据。一项跟踪 12 周的研究算下来，一个动作变得不用想就做，快的 18 天，慢的要 254 天。两三周还没变轻松是正常的。中间漏掉一天，也不会把进度清零。 - 收益：96 名志愿者各挑一个吃、喝或者活动方面的动作，在固定场景下（比如「早饭后」）每天做，持续 12 周，每天给自己的自动化程度打分。82 人的数据够用来分析，模型在 62 人身上拟合成功。达到各自自动化上限 95% 所需的天数，范围是 18 天到 254 天。研究还发现，漏掉一次执行机会对习惯养成过程没有实质影响。 - 证据等级：B - 来源：Lally P, van Jaarsveld CHM, Potts HWW, Wardle J (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009. - 备注：只有这一项研究，96 人，做的都是简单动作（比如饭后吃一份水果）。复杂的事要多久，比如每周跑三次、每天写作，没人测过。所以两周后还很费劲，不能当成失败的证据。要让重复真的发生，把动作绑在一个固定场景上，见本节第 1 条（写成「几点、在哪、遇到什么就做什么」）。 **Evidence:** B. This is the only study of its kind, involving just 96 participants who performed very simple actions (like eating a piece of fruit after a meal). No research has examined how long it takes to form more complex habits, such as running three times a week or writing daily. The main takeaway here is to set realistic expectations: finding it hard for two weeks is not a sign of failure. To actually make repetition happen, link the action to a fixed context — see point 1 in this section, which advises specifying “at what time, where, and under what circumstances” the action should be done. **Source summary:** The idea that “it takes 21 days to form a habit” has no scientific basis. One study tracking participants over 12 weeks found that it took as little as 18 days for an action to become automatic, while some people needed as many as 254 days. It’s perfectly normal for things to feel difficult for two or three weeks. Missing a single day also does not reset any progress. **Low-ROI detour:** Move “New habits are measured in months, not “21 days”” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The idea that “it takes 21 days to form a habit” has no scientific basis. One study tracking participants over 12 weeks found that it took as little as 18 days for an action to become automatic, while some people needed as many as 254 days. It’s perfectly normal for things to feel difficult for two or three weeks. Missing a single day also does not reset any progress.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 04-001 **Source links:** [Lally P, van Jaarsveld CHM, Potts HWW, Wardle J (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009.](https://doi.org/10.1002/ejsp.674) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/04-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E6%97%B6%E9%97%B4.md --- ### 04-013 — For those whose procrastination is affecting daily life, self-help materials backed by randomized trials can be effective — no therapist required Original title: 拖延已经影响生活的，用有随机试验支持的自助材料，不用非找治疗师 **Source text (English):** ### 13. For those whose procrastination is affecting daily life, self-help materials backed by randomized trials can be effective — no therapist required - Cost: A self-help book costs just a few dozen yuan; some are even free. It takes about ten weeks of effort — one chapter per week plus one related exercise. - In plain terms: Procrastination severe enough to cause real distress is treatable. Following cognitive-behavioral self-help materials for ten weeks yields clear benefits, whether a therapist guides you or you work on your own. In fact, there is no meaningful difference between the two approaches, so going it alone works just as well. - Benefit: 150 participants were randomly assigned to three groups: self-help with therapist guidance, self-help without guidance, and a waitlist control group. After ten weeks, effect sizes on the pure procrastination scale were d = 0.70 (95% CI 0.29–1.10) for the guided group and d = 0.50 (0.10–0.90) for the unguided group. On the irrational procrastination scale, these values were 0.81 (0.40–1.22) and 0.69 (0.29–1.09) respectively. The proportion of participants achieving clinically meaningful improvement was 31.3% to 40.0% in the guided group and 24.0% to 36.0% in the unguided group. No statistically significant differences were observed between the two self-help groups on any outcome measure. - Evidence grade: A - Sources:Rozental A, Forsell E, Svensson A, Andersson G, Carlbring P (2015). Internet-based cognitive-behavior therapy for procrastination: A randomized controlled trial. Journal of Consulting and Clinical Psychology, 83(4), 808–824. - Notes: Participants in this trial were Swedish adults using Swedish-language materials; no identical Chinese versions exist, so the magnitude of benefit is rated as moderate. The materials incorporate standard cognitive-behavioral components: behavioral activation, behavioral experiments, stimulus control (as described in Section 10 of this chapter, which advises moving unwanted items out of reach), and guidance on motivation and work strategies. If procrastination co-occurs with significant low mood or anxiety, follow the advice in Section 3, Item 18: engage in physical activity, get sunlight, maintain regular sleep patterns, talk to others, and call 12356 for support. **Original text (Chinese):** ### 13. 拖延已经影响生活的，用有随机试验支持的自助材料，不用非找治疗师 - 成本：一本自助书几十元，有的免费。要投入十周左右，每周读一节、做一次练习。 - 说人话：拖延严重到让人痛苦，是能治的。照着认知行为自助材料练十周，有人带着做和完全自己做，都明显比什么都不做好。有人带和没人带看不出差别，所以自己照着做也有效。 - 收益：150 人随机分成三组：有治疗师指导的自助、无指导的自助、等待名单对照。十周后，纯拖延量表上的组间效应量，有指导组 d = 0.70（95% CI 0.29–1.10，这是可信范围），无指导组 d = 0.50（0.10–0.90）；非理性拖延量表上分别是 0.81（0.40–1.22）和 0.69（0.29–1.09）。达到临床意义改善的比例：有指导组 31.3% 到 40.0%，无指导组 24.0% 到 36.0%。两组在任何一项结果上都没有显著差别。 - 证据等级：A - 来源：Rozental A, Forsell E, Svensson A, Andersson G, Carlbring P (2015). Internet-based cognitive-behavior therapy for procrastination: A randomized controlled trial. Journal of Consulting and Clinical Psychology, 83(4), 808–824. - 备注：受试者是瑞典成年人，用的是瑞典语材料，中文里没有现成的同一套，所以收益量级记「中」。材料里的成分就是常见那几样：行为激活、行为实验、刺激控制、关于动机和工作方法的讲解。刺激控制那一样在本节第 10 条（把不想碰的挪远）。拖延同时伴着明显的情绪低落或者焦虑，先按第 3 节第 18 条（动起来、晒太阳、按时睡、找人说、打 12356）来。 **Evidence:** A. Participants in this trial were Swedish adults using Swedish-language materials; no identical Chinese versions exist, so the magnitude of benefit is rated as moderate. The materials incorporate standard cognitive-behavioral components: behavioral activation, behavioral experiments, stimulus control (as described in Section 10 of this chapter, which advises moving unwanted items out of reach), and guidance on motivation and work strategies. If procrastination co-occurs with significant low mood or anxiety, follow the advice in Section 3, Item 18: engage in physical activity, get sunlight, maintain regular sleep patterns, talk to others, and call 12356 for support. **Source summary:** Procrastination severe enough to cause real distress is treatable. Following cognitive-behavioral self-help materials for ten weeks yields clear benefits, whether a therapist guides you or you work on your own. In fact, there is no meaningful difference between the two approaches, so going it alone works just as well. **Low-ROI detour:** Move “For those whose procrastination is affecting daily life, self-help materials backed by randomized trials can be effective — no therapist required” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Procrastination severe enough to cause real distress is treatable. Following cognitive-behavioral self-help materials for ten weeks yields clear benefits, whether a therapist guides you or you work on your own. In fact, there is no meaningful difference between the two approaches, so going it alone works just as well.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Rozental A, Forsell E, Svensson A, Andersson G, Carlbring P (2015). Internet-based cognitive-behavior therapy for procrastination: A randomized controlled trial. Journal of Consulting and Clinical Psychology, 83(4), 808–824.](https://doi.org/10.1037/ccp0000023) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/04-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E6%97%B6%E9%97%B4.md --- ### 04-014 — Use your own hourly wage to decide which chores to outsource Original title: 用自己的时薪决定哪些家务外包 **Source text (English):** ### 14. Use your own hourly wage to decide which chores to outsource - Cost: Outsourcing chores comes at a cost, which varies depending on the service chosen. You’ll also need to spend some time upfront calculating your own hourly wage. - In plain terms: On average, Chinese residents spend 1 hour and 17 minutes each day doing household chores. Among those who actually do them, the average time spent is 1 hour and 59 minutes. People who pay to save time tend to report higher life satisfaction. For the same amount of money, spending it on time rather than goods brings greater immediate happiness. - Benefit: According to a 2024 survey covering 38,500 households and 107,000 individuals, Chinese residents spend an average of 1 hour and 17 minutes daily on household chores; for those who actually perform them, the average rises to 1 hour and 59 minutes. Another study involving 6,271 participants from four countries found that people who purchase time report higher life satisfaction. Researchers also conducted real-world experiments showing that spending the same sum on time rather than physical goods results in greater immediate well-being. - Evidence grade: B - Sources: Whillans, A. V., Dunn, E. W., Smeets, P., Bekkers, R., & Norton, M. I. (2017). Buying time promotes happiness. Proceedings of the National Academy of Sciences. ; National Bureau of Statistics of China (2024). The Third National Time Use Survey Bulletin (No. 2). - Notes: First, calculate your hourly wage by dividing your monthly after-tax income by the total number of hours you actually work each month. Then determine how much it would cost to outsource a particular chore. If the outsourcing fee is lower than your hourly wage and you truly plan to use the saved time for earning money or resting, then outsourcing makes sense. This guide provides a method rather than a definitive recommendation, since everyone’s hourly wage and outsourcing costs differ. Additionally, Whillans’ research measures how happy people feel after buying time, not how many hours they ultimately save. **Original text (Chinese):** ### 14. 用自己的时薪决定哪些家务外包 - 成本：要花一笔外包的钱，多少看你买的是什么服务。另外要先花一次时间，把自己的时薪算清楚。 - 说人话：中国人平均每天花 1 小时 17 分做家务。当天真动手做的那部分人，花 1 小时 59 分。花钱买时间的人，生活满意度更高。同样一笔钱，花在买时间上比买东西，当下更让人开心。 - 收益：中国居民做家务每天平均 1 小时 17 分钟。只算做了家务的人，平均 1 小时 59 分钟。这是 2024 年的调查，覆盖 3.85 万户、10.7 万人。另一项研究取了四个国家 6271 人的样本，花钱买时间的人生活满意度更高。研究者还在真实生活里做了实验：同一笔钱，花在买时间上比买实物带来更高的当下幸福感。 - 证据等级：B - 来源：Whillans, A. V., Dunn, E. W., Smeets, P., Bekkers, R., & Norton, M. I. (2017). Buying time promotes happiness. Proceedings of the National Academy of Sciences. ；国家统计局 (2024). 第三次全国时间利用调查公报（第二号）. - 备注：先算时薪，算法是一个月税后收入 ÷ 一个月实际工作小时。再看这项家务外包要多少钱。外包单价低于你的时薪，而且省下的时间你确实会用在挣钱或者休息上，就外包。每个人的时薪和外包价都不同，结论要自己算。另外，Whillans 测的是花钱买时间之后人开不开心，不是省下了多少小时。 **Evidence:** B. First, calculate your hourly wage by dividing your monthly after-tax income by the total number of hours you actually work each month. Then determine how much it would cost to outsource a particular chore. If the outsourcing fee is lower than your hourly wage and you truly plan to use the saved time for earning money or resting, then outsourcing makes sense. This guide provides a method rather than a definitive recommendation, since everyone’s hourly wage and outsourcing costs differ. Additionally, Whillans’ research measures how happy people feel after buying time, not how many hours they ultimately save. **Source summary:** On average, Chinese residents spend 1 hour and 17 minutes each day doing household chores. Among those who actually do them, the average time spent is 1 hour and 59 minutes. People who pay to save time tend to report higher life satisfaction. For the same amount of money, spending it on time rather than goods brings greater immediate happiness. **Low-ROI detour:** Move “Use your own hourly wage to decide which chores to outsource” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “On average, Chinese residents spend 1 hour and 17 minutes each day doing household chores. Among those who actually do them, the average time spent is 1 hour and 59 minutes. People who pay to save time tend to report higher life satisfaction. For the same amount of money, spending it on time rather than goods brings greater immediate happiness.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Whillans, A. V., Dunn, E. W., Smeets, P., Bekkers, R., & Norton, M. I. (2017). Buying time promotes happiness. Proceedings of the National Academy of Sciences.](https://doi.org/10.1073/pnas.1706541114); [国家统计局 (2024). 第三次全国时间利用调查公报（第二号）.](https://www.stats.gov.cn/sj/zxfb/202410/t20241031_1957216.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/04-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E6%97%B6%E9%97%B4.md --- ### 04-015 — Set strict daily limits on short‑video and aimless scrolling Original title: 给短视频和无目的刷屏设硬上限 **Source text (English):** ### 15. Set strict daily limits on short‑video and aimless scrolling - Cost: No cost at all. The actions take just a few minutes: turn off notifications, delete the apps, or set a daily time cap for them. The real challenge is resisting the urge to open them. - In plain terms: On average, Chinese residents spend 5 hours and 37 minutes online each day. Among those who actually go online that day, the average rises to 6 hours and 3 minutes. In 2018, the same calculation showed only 2 hours and 42 minutes of usage — this is the highest figure in this section. Cutting just one hour per day adds up to 365 extra hours per year. - Benefit: The average daily online time for Chinese residents is 5 hours and 37 minutes; for those who actually use the internet that day it is 6 hours and 3 minutes. People who accessed the web on any given day make up 92.9% of the population. These figures are from 2024. In 2018, the average was only 2 hours and 42 minutes — again the highest number in this section. Removing one hour each day yields an extra 365 hours annually. According to the China Internet Network Information Center, as of June 2025 the average weekly online time for netizens is 30.6 hours, an increase of 1.9 hours over the previous six months. There are 1.068 billion short‑video users, accounting for 95.1% of all internet users. - Evidence grade: C - Sources:National Bureau of Statistics of China (2024). Third National Time Use Survey Bulletin (No. 2). ; National Bureau of Statistics of China (2019). 2018 National Time Use Survey Bulletin. ; China Internet Network Information Center (2025). The 56th "Statistical Report on the Development of China's Internet". - Notes: Online time includes work, study, and social interaction, so not all of it is wasted. It is rated C because no studies have measured exactly how much time is saved after imposing limits or how that time is subsequently used; we only have overall statistics. For the specific activity of “scrolling to see how others live”, a randomized trial has estimated both the time saved and the resulting change in mood; see Section 3, Item 20. **Original text (Chinese):** ### 15. 给短视频和无目的刷屏设硬上限 - 成本：不花钱。动作只要几分钟：关掉推送，删掉应用，或者给应用设一个每天的时间上限。难在管住手，忍住不点开。 - 说人话：中国人平均每天上网 5 小时 37 分。当天真上了网的人，是 6 小时 3 分。2018 年按同样算法还只有 2 小时 42 分。这是本节里数字最大的一项。每天砍掉一小时，一年就多出 365 小时。 - 收益：中国居民上网每天平均 5 小时 37 分钟。只算当天真上了网的人，平均 6 小时 3 分钟。当天用过网的人占 92.9%。这些是 2024 年的数字。2018 年按同样算法只有 2 小时 42 分钟。这是本节里数字最大的一项。每天砍掉其中一小时，等于每年多出 365 小时。另据中国互联网络信息中心，到 2025 年 6 月，网民平均每周上网 30.6 小时，比半年前多 1.9 小时。短视频用户有 10.68 亿人，占网民的 95.1%。 - 证据等级：C - 来源：国家统计局 (2024). 第三次全国时间利用调查公报（第二号）. ；国家统计局 (2019). 2018年全国时间利用调查公报. ；中国互联网络信息中心 (2025). 第 56 次《中国互联网络发展状况统计报告》. - 备注：上网时间里包含工作、学习和社交，不全是浪费。定成 C 级，是因为没有研究算过「限制之后省回多少、这些时间又用到了哪里」，手上只有总量统计。其中「刷别人过得怎么样」这一类，有随机试验测过省回多少、情绪变了多少，见第 3 节第 20 条。 **Evidence:** C. Online time includes work, study, and social interaction, so not all of it is wasted. It is rated C because no studies have measured exactly how much time is saved after imposing limits or how that time is subsequently used; we only have overall statistics. For the specific activity of “scrolling to see how others live”, a randomized trial has estimated both the time saved and the resulting change in mood; see Section 3, Item 20. **Source summary:** On average, Chinese residents spend 5 hours and 37 minutes online each day. Among those who actually go online that day, the average rises to 6 hours and 3 minutes. In 2018, the same calculation showed only 2 hours and 42 minutes of usage — this is the highest figure in this section. Cutting just one hour per day adds up to 365 extra hours per year. **Low-ROI detour:** Move “Set strict daily limits on short‑video and aimless scrolling” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “On average, Chinese residents spend 5 hours and 37 minutes online each day. Among those who actually go online that day, the average rises to 6 hours and 3 minutes. In 2018, the same calculation showed only 2 hours and 42 minutes of usage — this is the highest figure in this section. Cutting just one hour per day adds up to 365 extra hours per year.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 03-020 **Source links:** [国家统计局 (2024). 第三次全国时间利用调查公报（第二号）.](https://www.stats.gov.cn/sj/zxfb/202410/t20241031_1957216.html); [国家统计局 (2019). 2018年全国时间利用调查公报.](https://www.stats.gov.cn/sj/zxfb/202302/t20230203_1900224.html); [中国互联网络信息中心 (2025). 第 56 次《中国互联网络发展状况统计报告》.](https://www.cnnic.net.cn/NMediaFile/2025/0730/MAIN1753846666507QEK67ZS9DH.pdf) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/04-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E6%97%B6%E9%97%B4.md --- ### 04-016 — Avoiding TV and scrolling news: view information at set times instead Original title: 不看电视和滚动新闻，需要的信息定时集中看 **Source text (English):** ### 16. Avoiding TV and scrolling news: view information at set times instead - Cost: No monetary cost. The real challenge is breaking the habit of turning on the TV at random times; you might also miss some breaking news. - In plain terms: Americans aged 15 and older watch 2.6 hours of TV per day, which accounts for half of all their leisure time. In China, the average daily TV viewing time is 1 hour and 40 minutes; for people aged 75–84, it reaches 3 hours and 16 minutes. Switching to viewing information at scheduled times saves you all this time. - Benefit: Americans aged 15 and older watch 2.6 hours of TV daily. Their total leisure time is 5.2 hours, so TV viewing consumes half of it. These figures are from 2025. In China, the average daily TV viewing time is 1 hour and 40 minutes; for those aged 75–84, it is 3 hours and 16 minutes. These numbers date back to 2018. - Evidence grade: C - Sources: U.S. Bureau of Labor Statistics (2026). American Time Use Survey — 2025 Results. ; National Bureau of Statistics of China (2019). 2018 National Time Use Survey Bulletin. - Notes: Only aggregate statistics are available. No studies have examined how the time saved by cutting back on TV and news viewing is actually used. The practice of viewing content at set times is based on the author’s personal experience. **Original text (Chinese):** ### 16. 不看电视和滚动新闻，需要的信息定时集中看 - 成本：不花钱。难在改掉随手打开的习惯，还可能错过一些即时消息。 - 说人话：美国 15 岁以上的人每天看 2.6 小时电视，占掉全部闲暇时间的一半。中国人平均每天看 1 小时 40 分，75 到 84 岁的老人看 3 小时 16 分。把要看的信息改成定时集中看，省下的就是这一整块。 - 收益：美国 15 岁以上的人每天看电视 2.6 小时。他们全部休闲时间是 5.2 小时，看电视占掉一半。这是 2025 年的数字。中国居民看电视每天平均 1 小时 40 分钟，75 到 84 岁的人 3 小时 16 分钟。这是 2018 年的数字。 - 证据等级：C - 来源：U.S. Bureau of Labor Statistics (2026). American Time Use Survey — 2025 Results. ；国家统计局 (2019). 2018年全国时间利用调查公报. - 备注：手上只有总量统计。没有研究算过，少看电视和新闻之后，省下的时间被用到了哪里。「集中看」这个做法是作者经验。 **Evidence:** C. Only aggregate statistics are available. No studies have examined how the time saved by cutting back on TV and news viewing is actually used. The practice of viewing content at set times is based on the author’s personal experience. **Source summary:** Americans aged 15 and older watch 2.6 hours of TV per day, which accounts for half of all their leisure time. In China, the average daily TV viewing time is 1 hour and 40 minutes; for people aged 75–84, it reaches 3 hours and 16 minutes. Switching to viewing information at scheduled times saves you all this time. **Low-ROI detour:** Move “Avoiding TV and scrolling news: view information at set times instead” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Americans aged 15 and older watch 2.6 hours of TV per day, which accounts for half of all their leisure time. In China, the average daily TV viewing time is 1 hour and 40 minutes; for people aged 75–84, it reaches 3 hours and 16 minutes. Switching to viewing information at scheduled times saves you all this time.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [U.S. Bureau of Labor Statistics (2026). American Time Use Survey — 2025 Results.](https://www.bls.gov/news.release/atus.nr0.htm); [国家统计局 (2019). 2018年全国时间利用调查公报.](https://www.stats.gov.cn/sj/zxfb/202302/t20230203_1900224.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/04-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E6%97%B6%E9%97%B4.md --- ### 04-017 — Spend some time learning keyboard shortcuts and automation for common software Original title: 花一次时间学常用软件的键盘快捷键和自动化 **Source text (English):** ### 17. Spend some time learning keyboard shortcuts and automation for common software - Cost: There is no monetary cost. However, it requires a one-time investment of several to dozens of hours to learn. The initial learning phase can actually be slower than using a mouse. - In plain terms: Even many Word users with years of experience still rely on clicking toolbar icons. Experiments comparing different methods show that keyboard shortcuts are faster than both menus and icons. This is a one-time effort that pays off with every subsequent use. The longer you perform similar tasks, the greater the overall benefit. - Benefit: Research involving 251 experienced Word users revealed that most rarely utilize faster shortcuts, continuing to rely on toolbar icons. Controlled experiments confirmed that shortcuts are indeed the quickest method among menus, icons, and shortcuts themselves. The time saved accumulates gradually with each daily use. Those who perform similar tasks over extended periods gain the most from this practice. - Evidence grade: B - Sources:Lane, D. M., Napier, H. A., Peres, S. C., & Sándor, A. (2005). Hidden costs of graphical user interfaces: Failure to make the transition from menus and icon toolbars to keyboard shortcuts. International Journal of Human-Computer Interaction. - Notes: Focus on learning shortcuts for operations you use at least ten times daily; learning too many unnecessary shortcuts is counterproductive. It should be noted that the efficiency study involved only six participants, and the summary does not specify the exact number of seconds saved per operation. **Original text (Chinese):** ### 17. 花一次时间学常用软件的键盘快捷键和自动化 - 成本：不花钱。要一次性投入几小时到几十小时去学。难在刚上手那阵子比用鼠标还慢。 - 说人话：多数用了很多年 Word 的人，还是在点工具栏图标。分组对比的实验里，快捷键比菜单和图标都快。学这一次是一次性花费，之后每天每次操作都在回本。做同一类工作越久，赚回来越多。 - 收益：研究看了 251 名有经验的 Word 用户，多数人很少用更快的快捷键，还是以点图标工具栏为主。分组对比的实验确认，菜单、图标、快捷键这三种方式里，快捷键最快。省回的时间随每天操作次数一点点累积。长期做同一类工作的人，收益最大。 - 证据等级：B - 来源：Lane, D. M., Napier, H. A., Peres, S. C., & Sándor, A. (2005). Hidden costs of graphical user interfaces: Failure to make the transition from menus and icon toolbars to keyboard shortcuts. International Journal of Human-Computer Interaction. - 备注：只学你每天要用到十次以上的操作，学得太全是另一种浪费。要说明的是，那项效率实验只有 6 名参与者，摘要也没有给出每次操作节省的秒数。 **Evidence:** B. Focus on learning shortcuts for operations you use at least ten times daily; learning too many unnecessary shortcuts is counterproductive. It should be noted that the efficiency study involved only six participants, and the summary does not specify the exact number of seconds saved per operation. **Source summary:** Even many Word users with years of experience still rely on clicking toolbar icons. Experiments comparing different methods show that keyboard shortcuts are faster than both menus and icons. This is a one-time effort that pays off with every subsequent use. The longer you perform similar tasks, the greater the overall benefit. **Low-ROI detour:** Move “Spend some time learning keyboard shortcuts and automation for common software” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Even many Word users with years of experience still rely on clicking toolbar icons. Experiments comparing different methods show that keyboard shortcuts are faster than both menus and icons. This is a one-time effort that pays off with every subsequent use. The longer you perform similar tasks, the greater the overall benefit.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Lane, D. M., Napier, H. A., Peres, S. C., & Sándor, A. (2005). Hidden costs of graphical user interfaces: Failure to make the transition from menus and icon toolbars to keyboard shortcuts. International Journal of Human-Computer Interaction.](https://doi.org/10.1207/s15327590ijhc1802_1) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/04-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E6%97%B6%E9%97%B4.md --- ### 04-018 — When choosing a place to live, prioritize commute time to cut down on one-way travel Original title: 选住处时把通勤时长放在前面，缩短单程通勤 **Source text (English):** ### 18. When choosing a place to live, prioritize commute time to cut down on one-way travel - Cost: This option is costly. You may end up paying higher rent or having to settle for a smaller living space. Moving itself also takes time and effort. - In plain terms: The longer someone’s commute, the worse they tend to feel about their life. This loss in time and comfort isn’t compensated for by higher wages or better housing. Cutting one-way commute time by 30 minutes saves a full 5 hours each week. - Benefit: On average, Chinese residents spend 50 minutes daily on transportation; among those who travel on a given day, the average is 1 hour and 2 minutes, according to 2024 data. Longitudinal studies in Germany show that people with longer commutes consistently report lower subjective well-being — meaning they feel their lives are worse. Again, this loss in time isn’t offset by any gain in income or housing quality. A comprehensive review of multiple studies confirms that longer commutes lead to greater dissatisfaction, regardless of the mode of transport used. Reducing one-way travel time by 30 minutes yields roughly 5 extra hours per week. - Evidence grade: B - Sources: Stutzer, A., & Frey, B. S. (2008). Stress that doesn't pay: The commuting paradox. Scandinavian Journal of Economics, 110(2), 339–366. ; Chatterjee, K., et al. (2020). Commuting and wellbeing: A critical overview of the literature with implications for policy and future research. Transport Reviews, 40(1), 5–34. ; National Bureau of Statistics of China (2024). Bulletin of the Third National Time Use Survey (No. 2). - Notes: Point of contention: Chatterjee et al., after analyzing various studies, argue that no consistent link exists between commute length and overall life satisfaction. They suggest that people can generally offset the downsides of long commutes by securing better jobs or housing. It’s also worth noting that transportation statistics include all trips, not just commuting, and that avoiding rush hour can also shorten travel time on the same route. **Original text (Chinese):** ### 18. 选住处时把通勤时长放在前面，缩短单程通勤 - 成本：成本高。可能要付更高的房租，或者换一套更小的房子。搬家本身也要花时间。 - 说人话：通勤越长的人，自己觉得过得越不好。这笔损失并没有在工资或者住房上被补回来。单程少 30 分钟，一周就省出 5 小时。 - 收益：中国居民每天花在交通上平均 50 分钟。只算当天有出行的人，是 1 小时 2 分钟。这是 2024 年的数字。德国长期跟踪同一批人的数据显示，通勤越长的人主观幸福感（自己觉得过得好不好）稳定地更低。而且这笔损失没有在收入或住房上得到补偿。把多项研究梳理到一起的综述也确认，通勤时间越长，人对通勤越不满意，这一点和用什么交通方式无关。单程少 30 分钟，每周约省 5 小时。 - 证据等级：B - 来源：Stutzer, A., & Frey, B. S. (2008). Stress that doesn't pay: The commuting paradox. Scandinavian Journal of Economics, 110(2), 339–366. ；Chatterjee, K., et al. (2020). Commuting and wellbeing: A critical overview of the literature with implications for policy and future research. Transport Reviews, 40(1), 5–34. ；国家统计局 (2024). 第三次全国时间利用调查公报（第二号）. - 备注：争议：Chatterjee 等人汇总多项研究后指出，通勤长短和整体生活满意度之间还看不出稳定的关系。他们认为，人们大体上能用更好的工作或住房，把长通勤的损失换回来。还要注意，交通活动的统计算的是所有出行，不只是通勤。另外能错峰上下班的话，同样一段路也能跑得更短。 **Evidence:** B. Point of contention: Chatterjee et al., after analyzing various studies, argue that no consistent link exists between commute length and overall life satisfaction. They suggest that people can generally offset the downsides of long commutes by securing better jobs or housing. It’s also worth noting that transportation statistics include all trips, not just commuting, and that avoiding rush hour can also shorten travel time on the same route. **Source summary:** The longer someone’s commute, the worse they tend to feel about their life. This loss in time and comfort isn’t compensated for by higher wages or better housing. Cutting one-way commute time by 30 minutes saves a full 5 hours each week. **Low-ROI detour:** Move “When choosing a place to live, prioritize commute time to cut down on one-way travel” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The longer someone’s commute, the worse they tend to feel about their life. This loss in time and comfort isn’t compensated for by higher wages or better housing. Cutting one-way commute time by 30 minutes saves a full 5 hours each week.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Stutzer, A., & Frey, B. S. (2008). Stress that doesn't pay: The commuting paradox. Scandinavian Journal of Economics, 110(2), 339–366.](https://doi.org/10.1111/j.1467-9442.2008.00542.x); [Chatterjee, K., et al. (2020). Commuting and wellbeing: A critical overview of the literature with implications for policy and future research. Transport Reviews, 40(1), 5–34.](https://doi.org/10.1080/01441647.2019.1649317); [国家统计局 (2024). 第三次全国时间利用调查公报（第二号）.](https://www.stats.gov.cn/sj/zxfb/202410/t20241031_1957216.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/04-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E6%97%B6%E9%97%B4.md --- ## 05. Cutting Financial Waste Original chapter title: 不要浪费钱 [← 回总目录](../README.md) 这一节只算钱：能省下多少，每年收益差多少，一笔钱长期平均下来能拿回多少。这些不换算成寿命或时间。涉及投资的条目只讲怎么算账，只用核实过的历史数据，都不构成投资建议。 本节条目按主题分成下面几块，括号里是条号。 **日常开销**：关掉自动续费（第 1 条），重算手机和宽带套餐（第 4 条），拒绝电子产品延保（第 11 条），选集采中选药（第 12 条），喝烧开的自来水（第 14 条），健身房按次付费（第 21 条），大额购买设冷静期（第 23 条），不为划线价囤货（第 24 条）。 **冲动消费和孩子花钱**：不买彩票（第 5 条），不给主播打赏（第 ### 05-001 — Turn off all automatic renewals and switch to manual renewal upon expiry Original title: 关掉所有自动续费，改为到期手动续 **Source text (English):** ### 1. Turn off all automatic renewals and switch to manual renewal upon expiry - Cost: No cost at all. Simply review the lists of automatic payments in Alipay, WeChat Pay, Apple, and Android — this takes only 10 to 20 minutes. From then on, you’ll need to manually initiate each renewal yourself. - In plain terms: What you’ll save is exactly the money spent on subscriptions you no longer use but are still being charged for each month. It takes less than 20 minutes to go through the automatic payment lists in Alipay, WeChat Pay, Apple, and Android. By regulation, merchants must provide a clear notice before charging you, along with an easy-to-find and readily accessible option to cancel at any time. - Benefit: The amount saved equals the total cost of those subscriptions you no longer need yet continue to pay for. This varies from person to person, so there’s no single universal figure. Regulatory rules also require merchants to give you a clear pre-charge notice and a simple, cost-free option to cancel at any time (China, effective since 2021). - Evidence grade: C - Sources: State Administration for Market Regulation of China (2021, 2025 revised). Measures for the Supervision and Administration of Online Transactions (General Administration Order No. 37, Article 18). - Notes: For services you actually use regularly, annual subscriptions are generally cheaper than monthly ones, so keeping automatic renewal on for these is more cost-effective. You should only turn off automatic renewal for those subscriptions you’ve long forgotten about yet are still being charged for. **Original text (Chinese):** ### 1. 关掉所有自动续费，改为到期手动续 - 成本：不花钱。把支付宝、微信、苹果、安卓的「自动扣款」列表翻一遍，一次 10 到 20 分钟。以后每次续费，要自己多点一次。 - 说人话：省下来的，是那些你早就不用、每月还在扣钱的订阅。翻一遍支付宝、微信、苹果和安卓的自动扣款列表，用不了 20 分钟。按规定，商家扣款前要明显提醒你，还必须给你一个随时能取消的入口，而且要好找好点。 - 收益：省下的钱，等于你已经不用、却还在扣费的那些订阅加起来的钱。每个人不一样，没有统一数字。监管要求商家在续费前明显提醒你，还要给你一个「简便的随时取消」的选项，取消不用另外花钱（中国，2021 年起施行） - 证据等级：C - 来源：国家市场监督管理总局 (2021, 2025 修正). 网络交易监督管理办法（总局令第 37 号，第十八条）. - 备注：你确实经常用的服务，年付一般比月付便宜，留着自动续费反而划算。要关的是你早就忘了、却还在扣钱的那些。 **Evidence:** C. For services you actually use regularly, annual subscriptions are generally cheaper than monthly ones, so keeping automatic renewal on for these is more cost-effective. You should only turn off automatic renewal for those subscriptions you’ve long forgotten about yet are still being charged for. **Source summary:** What you’ll save is exactly the money spent on subscriptions you no longer use but are still being charged for each month. It takes less than 20 minutes to go through the automatic payment lists in Alipay, WeChat Pay, Apple, and Android. By regulation, merchants must provide a clear notice before charging you, along with an easy-to-find and readily accessible option to cancel at any time. **Low-ROI detour:** Move “Turn off all automatic renewals and switch to manual renewal upon expiry” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “What you’ll save is exactly the money spent on subscriptions you no longer use but are still being charged for each month. It takes less than 20 minutes to go through the automatic payment lists in Alipay, WeChat Pay, Apple, and Android. By regulation, merchants must provide a clear notice before charging you, along with an easy-to-find and readily accessible option to cancel at any time.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国家市场监督管理总局 (2021, 2025 修正). 网络交易监督管理办法（总局令第 37 号，第十八条）.](https://www.samr.gov.cn/zw/zfxxgk/fdzdgknr/fgs/art/2025/art_4b47c79b8d994a42bba4835997688faa.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-002 — Conduct the annual tax reconciliation from March to June; be sure to include all eligible special deductions Original title: 每年三月到六月做一次个税汇算，专项附加扣除该填的填 **Source text (English):** ### 2. Conduct the annual tax reconciliation from March to June; be sure to include all eligible special deductions - Cost: No cost involved. The process can be completed in just a few minutes via the “Individual Income Tax” app. - In plain terms: The following groups of people typically receive a tax refund after completing this process: those who only worked for a few months throughout the year, those who changed jobs mid-year, or anyone who failed to claim deductions for child education, mortgage payments, rent, or elderly dependents. It takes only a few minutes to finish on a mobile device. If your total annual income falls below 120,000 yuan, or if the amount of tax you owe is under 400 yuan, you may skip this step. - Benefit: This process consolidates calculations for four types of income: wages and salaries, labor remuneration, author’s fees, and royalties. Any overpaid tax is refunded to you, while any underpaid amounts must be paid up. There are two scenarios where you may forgo this process: when your total annual income is under 120,000 yuan, or when the tax you owe is less than 400 yuan. These thresholds were set by the State Taxation Administration in 2023 and remain in effect through December 31, 2027. Conversely, the groups mentioned above are precisely those who usually qualify for a tax refund after completing the reconciliation. - Evidence grade: A - Sources: State Taxation Administration of China (2025). Administrative Measures for the Final Settlement and Settlement of Comprehensive Personal Income Tax (Article 6) and its Interpretation. ; Ministry of Finance, State Administration of Taxation (2023). Announcement on the continuation of policies related to the final settlement and settlement of comprehensive personal income tax. - Notes: Even individuals who owe tax must complete this process; failure to do so is illegal. There are seven categories of special deductions available: child education, continuing education, major illness medical expenses, mortgage interest payments, rent payments, elderly dependents support, and childcare expenses for children under three. Note that you may claim either mortgage interest or rent deductions, but not both. **Original text (Chinese):** ### 2. 每年三月到六月做一次个税汇算，专项附加扣除该填的填 - 成本：不花钱。在「个人所得税」App 上办，十几分钟就完了。 - 说人话：这几种人办下来通常能退到钱：全年只干了几个月，年中换过工作，或者子女教育、房贷、房租、赡养老人这些扣除没填。在手机上十几分钟就能办。如果你一年综合所得不到 12 万元，或者该补的税不到 400 元，可以不办。 - 收益：把工资薪金、劳务报酬、稿酬、特许权使用费这四项合起来算一次总账。多交的退给你，少交的要补上。有两种情况可以不办：你一年的综合所得收入不超过 12 万元，或者要补的税不超过 400 元。这两条是国家税务总局 2023 年公告定的，管到 2027 年 12 月 31 日。反过来，下面这几种人办下来通常能退到钱：全年只有几个月有收入的，年中换过工作的，有子女教育、房贷、房租、赡养老人等扣除没填的 - 证据等级：A - 来源：国家税务总局 (2025). 个人所得税综合所得汇算清缴管理办法（第六条）及其解读. ；财政部、税务总局 (2023). 关于延续实施个人所得税综合所得汇算清缴有关政策的公告. - 备注：该补税的人也要办，不办是违法的。专项附加扣除一共七项：子女教育、继续教育、大病医疗、住房贷款利息、住房租金、赡养老人、3 岁以下婴幼儿照护。其中房贷和房租只能选一样，不能两样都填 **Evidence:** A. Even individuals who owe tax must complete this process; failure to do so is illegal. There are seven categories of special deductions available: child education, continuing education, major illness medical expenses, mortgage interest payments, rent payments, elderly dependents support, and childcare expenses for children under three. Note that you may claim either mortgage interest or rent deductions, but not both. **Source summary:** The following groups of people typically receive a tax refund after completing this process: those who only worked for a few months throughout the year, those who changed jobs mid-year, or anyone who failed to claim deductions for child education, mortgage payments, rent, or elderly dependents. It takes only a few minutes to finish on a mobile device. If your total annual income falls below 120,000 yuan, or if the amount of tax you owe is under 400 yuan, you may skip this step. **Low-ROI detour:** Move “Conduct the annual tax reconciliation from March to June; be sure to include all eligible special deductions” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The following groups of people typically receive a tax refund after completing this process: those who only worked for a few months throughout the year, those who changed jobs mid-year, or anyone who failed to claim deductions for child education, mortgage payments, rent, or elderly dependents. It takes only a few minutes to finish on a mobile device. If your total annual income falls below 120,000 yuan, or if the amount of tax you owe is under 400 yuan, you may skip this step.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国家税务总局 (2025). 个人所得税综合所得汇算清缴管理办法（第六条）及其解读.](https://www.gov.cn/zhengce/202502/content_7006465.htm); [财政部、税务总局 (2023). 关于延续实施个人所得税综合所得汇算清缴有关政策的公告.](https://www.gov.cn/zhengce/zhengceku/202308/content_6900594.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-003 — Housing provident fund isn’t just for buying a home: it can be used for renting, home renovations, and paying property taxes, effective from September 20, 2026 under new regulations Original title: 公积金不只用来买房：租房、装修、物业费都能提，2026 年 9 月 20 日起按新条例办 **Source text (English):** ### 3. Housing provident fund isn’t just for buying a home: it can be used for renting, home renovations, and paying property taxes, effective from September 20, 2026 under new regulations - Cost: No cost at all. You only need to complete the withdrawal application once. - In plain terms: The housing provident fund isn’t limited to home purchases. The new regulations list nine eligible scenarios for withdrawals, including renting, renovating a personal residence, and paying property taxes. Once you submit an application, the housing provident fund authority must respond within three days whether your request is approved or not. - Benefit: The updated regulations expand eligible withdrawal scenarios to nine total. These include covering rental payments, funding home renovations, and paying property taxes for a residence you own. The housing provident fund authority must issue a decision on your application within three days of receiving it, either granting or denying the withdrawal request. - Evidence grade: A - Sources: State Council of China (2026). State Council of China's decision on amending the "Housing Provident Fund Management Regulations" (State Council of China Order No. 844, passed at the 93rd executive meeting of the State Council of China on July 31, 2026, "effective from September 20, 2026"): Revised Article 24 "If employees have one of the following circumstances, they can withdraw the balance in the employee housing provident fund account: " Article 25 "The Housing Provident Fund Management Center shall make a decision on whether to allow withdrawal or not within 3 days from the date of accepting the application"; Article 18 "The payment ratio shall not be less than 5% of the employee's average monthly salary in the previous year". - Notes: The funds in your account consist of your own salary contributions plus matching contributions from your employer. If left untouched, these funds earn only a very low rate of interest. The regulations also specify that in cases of employee death or declared death, heirs and legal beneficiaries may withdraw the full account balance. Exact required documents and application procedures are determined locally by each regional housing provident fund authority, so be sure to check your local guidelines before applying. **Original text (Chinese):** ### 3. 公积金不只用来买房：租房、装修、物业费都能提，2026 年 9 月 20 日起按新条例办 - 成本：不花钱。去办一次提取手续就行。 - 说人话：公积金不是只有买房才能动。新条例把能提取的情况列了九项，租房、装修自己住的房子、交物业费都算在里面。你交了申请，公积金中心要在 3 天内答复你准不准提。 - 收益：修改后的条例把可以提取的情况列到九项。其中包括：支付房租，装修自己住的房子，支付自己住的房子的物业费。公积金管理中心要从受理你申请那天算起，3 日内作出准予提取或者不准提取的决定 - 证据等级：A - 来源：国务院 (2026). 国务院关于修改《住房公积金管理条例》的决定（国务院令第 844 号，2026 年 7 月 31 日国务院第 93 次常务会议通过，「自2026年9月20日起施行」）：修改后第二十四条「职工有下列情形之一的，可以提取职工住房公积金账户内的存储余额：（一）支付房租的；（二）购买、建造、翻建、大修自住住房的；（三）偿还购房贷款本息的；（四）装修自住住房的；（五）支付自住住房物业费的；（六）离休、退休的；（七）完全丧失劳动能力，并与单位终止劳动关系的；（八）出境定居的；（九）国务院批准的其他住房消费情形。」；第二十五条「住房公积金管理中心应当自受理申请之日起3日内作出准予提取或者不准提取的决定」；第十八条缴存比例「均不得低于职工上一年度月平均工资的5％」. - 备注：账户里的钱是你自己的工资，加上单位给你配的那一部分。这笔钱放着不动，只按很低的利率算利息。条例还写明：职工死亡，或者被宣告死亡的，继承人和受遗赠人可以提取账户余额。办理要交哪些材料、具体怎么办，各地由当地公积金管理中心定。跑之前先查一下本地中心的办事指南。 **Evidence:** A. The funds in your account consist of your own salary contributions plus matching contributions from your employer. If left untouched, these funds earn only a very low rate of interest. The regulations also specify that in cases of employee death or declared death, heirs and legal beneficiaries may withdraw the full account balance. Exact required documents and application procedures are determined locally by each regional housing provident fund authority, so be sure to check your local guidelines before applying. **Source summary:** The housing provident fund isn’t limited to home purchases. The new regulations list nine eligible scenarios for withdrawals, including renting, renovating a personal residence, and paying property taxes. Once you submit an application, the housing provident fund authority must respond within three days whether your request is approved or not. **Low-ROI detour:** Move “Housing provident fund isn’t just for buying a home: it can be used for renting, home renovations, and paying property taxes, effective from September 20, 2026 under new regulations” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The housing provident fund isn’t limited to home purchases. The new regulations list nine eligible scenarios for withdrawals, including renting, renovating a personal residence, and paying property taxes. Once you submit an application, the housing provident fund authority must respond within three days whether your request is approved or not.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** 国务院 (2026). 国务院关于修改《住房公积金管理条例》的决定（国务院令第 844 号，2026 年 7 月 31 日国务院第 93 次常务会议通过，「自2026年9月20日起施行」）：修改后第二十四条「职工有下列情形之一的，可以提取职工住房公积金账户内的存储余额：（一）支付房租的; （二）购买、建造、翻建、大修自住住房的; （三）偿还购房贷款本息的; （四）装修自住住房的; （五）支付自住住房物业费的; （六）离休、退休的; （七）完全丧失劳动能力，并与单位终止劳动关系的; （八）出境定居的; （九）国务院批准的其他住房消费情形。」; 第二十五条「住房公积金管理中心应当自受理申请之日起3日内作出准予提取或者不准提取的决定」; [第十八条缴存比例「均不得低于职工上一年度月平均工资的5％」.](https://www.gov.cn/gongbao/2026/issue_12946/202608/content_7079363.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-004 — Recalculate your mobile and broadband plans annually: downgrade unused services, and file a complaint if the carrier refuses to comply Original title: 每年重算一次手机和宽带套餐，用不上的降档，运营商不给转就投诉 **Source text (English):** ### 4. Recalculate your mobile and broadband plans annually: downgrade unused services, and file a complaint if the carrier refuses to comply - Cost: No expense at all. It takes just a few minutes to review your bill. The real challenge is resisting the pressure from customer service reps who try to dissuade you from downgrading. - In plain terms: Older plans you’re currently on often cost dozens of yuan more per month than newer plans now on sale. Those extra monthly fees add up to hundreds of yuan wasted each year. By regulation, carriers have no valid reason to reject your request to switch plans, delay processing it, or impose special pricing tiers solely for customers making such changes. If they refuse without justification, you can file a formal complaint. - Benefit: Ministry of Industry and Information Technology rules explicitly state that carriers must not “refuse, obstruct, or delay providing number portability services to users without valid reasons”, nor may they “use blocking or restrictive technical measures to compromise the communication service quality of such users”. They are also prohibited from “creating dedicated pricing or marketing plans for customers exercising their right to port their numbers”. Older plans typically cost dozens of yuan more per month than current offerings, so sticking with them results in hundreds of yuan wasted annually. - Evidence grade: A - Sources:Ministry of Industry and Information Technology of China (2019). Provisions on the Management of Number Portability Services (Ministry of Industry and Information Technology of China Information Management [2019] No. 242). - Notes: First, use your carrier’s official app to check your actual monthly data and call usage over the past six months, then choose a plan matching those figures. If a customer service rep claims “you must visit a physical store to downgrade” or “contract terms prevent any changes”, ask for written proof of those claims. If none is provided, file a complaint via the 12300 hotline. **Original text (Chinese):** ### 4. 每年重算一次手机和宽带套餐，用不上的降档，运营商不给转就投诉 - 成本：不花钱。查一次账单，十几分钟。难的是要顶住客服不给你降档。 - 说人话：你用的老套餐，往往比现在新卖的贵几十块钱。一个月几十，一年就是几百块白扔。按规定，运营商没有正当理由，不能拒绝你转网，也不能拖着不给你办，更不能专门给转网的人单独设一套资费。它卡着不放，你就投诉。 - 收益：工信部的规章写明，运营商不得「无正当理由拒绝、阻止、拖延向用户提供携号转网服务」。也不得「采取拦截、限制等技术手段影响携号转网用户的通信服务质量」。还不得「为携号转网用户设置专项资费方案和营销方案」。老套餐往往比现在在售的套餐贵几十元。一直不换，就是每年白扔几百元 - 证据等级：A - 来源：工业和信息化部 (2019). 携号转网服务管理规定（工信部信管〔2019〕242 号）. - 备注：先在营业厅 App 里查你近半年实际用了多少流量和通话，再按这个用量去选套餐。客服要是说「降档得到营业厅办」「合约期内不能改」，你就要求他给出书面依据。他给不出，就打 12300 投诉 **Evidence:** A. First, use your carrier’s official app to check your actual monthly data and call usage over the past six months, then choose a plan matching those figures. If a customer service rep claims “you must visit a physical store to downgrade” or “contract terms prevent any changes”, ask for written proof of those claims. If none is provided, file a complaint via the 12300 hotline. **Source summary:** Older plans you’re currently on often cost dozens of yuan more per month than newer plans now on sale. Those extra monthly fees add up to hundreds of yuan wasted each year. By regulation, carriers have no valid reason to reject your request to switch plans, delay processing it, or impose special pricing tiers solely for customers making such changes. If they refuse without justification, you can file a formal complaint. **Low-ROI detour:** Move “Recalculate your mobile and broadband plans annually: downgrade unused services, and file a complaint if the carrier refuses to comply” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Older plans you’re currently on often cost dozens of yuan more per month than newer plans now on sale. Those extra monthly fees add up to hundreds of yuan wasted each year. By regulation, carriers have no valid reason to reject your request to switch plans, delay processing it, or impose special pricing tiers solely for customers making such changes. If they refuse without justification, you can file a formal complaint.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [工业和信息化部 (2019). 携号转网服务管理规定（工信部信管〔2019〕242 号）.](http://www.gov.cn/zhengce/zhengceku/2019-11/13/content_5451483.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-005 — Not buying lottery tickets Original title: 不买彩票 **Source text (English):** ### 5. Not buying lottery tickets - Cost: It costs nothing. Not buying means you save money. - In plain terms: According to regulations, at least 50% of sales revenue from lottery games must be paid out as prizes; for the Double Color Ball game, this figure is 51%. In other words, for every 1 yuan you spend, you can expect to receive back only 0.51 yuan on average over time — meaning you lose 49% of your money. In 2024, China sold 623.486 billion yuan worth of lottery tickets; of that amount, 161.031 billion yuan went directly into public welfare funds and was never distributed as prizes. - Benefit: Fiscal regulations set minimum payout ratios: 50% for lottery and number-based games, 65% for instant-win games, and 73% for wagering games. For the Double Color Ball game, 51% of sales revenue is allocated to prizes, which means only 51 yuan out of every 100 yuan spent is paid out as winnings. On a personal level, this translates to an average return of just 0.51 yuan per 1 yuan spent over time — a net loss of 49%. In 2024, total lottery sales in China reached 623.486 billion yuan; 161.031 billion yuan of that amount was earmarked for public welfare and never returned to players (China, 2024). - Evidence grade: A - Sources: Ministry of Finance (2015). Notice on standardizing and strengthening the management of lottery fund composition ratio (Caizong [2015] No. 94). ; Ministry of Finance (2025). Ministry of Finance Announcement 2025 No. 8 (2024) Annual Lottery Public Welfare Fund Raising and Distribution). ; China Welfare Lottery Double Color Ball Game Rules (Article 14). - Notes: Over the long run, buying lottery tickets guarantees a financial loss; this is a fixed rule of the system and has nothing to do with luck. Buying tickets is fine if you treat it as a form of entertainment costing 2 yuan per play, but it should never be viewed as a way to invest or save money. **Original text (Chinese):** ### 5. 不买彩票 - 成本：不花钱。不买就是省钱。 - 说人话：按规定，乐透数字型彩票拿出来当奖金的钱，最少是销售额的 50%，双色球是 51%。也就是你每投 1 元，长期平均只能拿回 0.51 元，稳定亏掉 49%。2024 年全国卖了 6234.86 亿元彩票，其中 1610.31 亿元直接进了公益金，这部分不在奖金里。 - 收益：财政部规定了奖金占销售额的最低比例：乐透型和数字型彩票 50%，即开型 65%，竞猜型 73%。双色球按销售额的 51% 提奖金，每卖 100 元只拿出 51 元当奖金。换算到你身上，每投入 1 元，长期平均只能拿回 0.51 元，亏掉 49%。2024 年全国彩票卖了 6234.86 亿元，其中 1610.31 亿元进了公益金，没有回到买彩票的人手里（中国，2024 年） - 证据等级：A - 来源：财政部 (2015). 关于规范和加强彩票资金构成比例管理的通知（财综〔2015〕94 号）. ；财政部 (2025). 财政部公告 2025 年第 8 号（2024 年彩票公益金筹集分配情况）. ；中国福利彩票双色球游戏规则（第十四条）. - 备注：长期平均下来一定亏，这是制度定死的，和运气无关。要买也行，但只能当成 2 元一次的娱乐花销，不能当成理财。 **Evidence:** A. Over the long run, buying lottery tickets guarantees a financial loss; this is a fixed rule of the system and has nothing to do with luck. Buying tickets is fine if you treat it as a form of entertainment costing 2 yuan per play, but it should never be viewed as a way to invest or save money. **Source summary:** According to regulations, at least 50% of sales revenue from lottery games must be paid out as prizes; for the Double Color Ball game, this figure is 51%. In other words, for every 1 yuan you spend, you can expect to receive back only 0.51 yuan on average over time — meaning you lose 49% of your money. In 2024, China sold 623.486 billion yuan worth of lottery tickets; of that amount, 161.031 billion yuan went directly into public welfare funds and was never distributed as prizes. **Low-ROI detour:** Move “Not buying lottery tickets” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “According to regulations, at least 50% of sales revenue from lottery games must be paid out as prizes; for the Double Color Ball game, this figure is 51%. In other words, for every 1 yuan you spend, you can expect to receive back only 0.51 yuan on average over time — meaning you lose 49% of your money. In 2024, China sold 623.486 billion yuan worth of lottery tickets; of that amount, 161.031 billion yuan went directly into public welfare funds and was never distributed as prizes.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [财政部 (2015). 关于规范和加强彩票资金构成比例管理的通知（财综〔2015〕94 号）.](http://m.mof.gov.cn/czxw/201511/t20151113_1560814.htm); [财政部 (2025). 财政部公告 2025 年第 8 号（2024 年彩票公益金筹集分配情况）.](http://zhs.mof.gov.cn/zhengcefabu/202508/t20250828_3970977.htm); [中国福利彩票双色球游戏规则（第十四条）.](https://mzj.nc.gov.cn/ncsmzj/flcp/202111/5dccc1a5da89434e94a62f8ea0e5887e.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-006 — Walk away the moment you see “high returns,” “guaranteed returns,” or “sure profits” Original title: 看到「高收益」「保本」「稳赚」直接走开 **Source text (English):** ### 6. Walk away the moment you see “high returns,” “guaranteed returns,” or “sure profits” - Cost: Zero. Just pause for a moment when you encounter these phrases. - In plain terms: Regulatory authorities themselves state that any product offering a return rate above 6% should raise red flags, those above 8% are highly risky, and anything above 10% means you should expect to lose all your principal. Legitimate financial products are no longer allowed to guarantee returns or principal safety. Any losses incurred from participating in illegal fundraising efforts must be borne by the individual investor; there is no one to compensate you if things go wrong. - Benefit: In 2018, the former chairperson of the China Banking and Insurance Regulatory Commission stated at the Lujiazui Forum: “Any product offering a return rate above 6% should raise red flags, those above 8% are highly risky, and anything above 10% means you should expect to lose all your principal.” New regulations for asset management require financial institutions to “not guarantee returns or principal safety,” and also stipulate that “when facing difficulties in fulfilling payment obligations, financial institutions must not provide any form of financial support to honor their commitments.” Hence, legitimate financial products no longer offer any guarantee of principal safety. Any losses from illegal fundraising efforts are “to be borne by the individual investors themselves”; no one will compensate you if you suffer losses (China, 2018, 2021). - Evidence grade: A - Sources: Guo Shuqing (2018). Prevent and resolve financial risks and strive to cross major hurdles (Speech at the 10th Lujiazui Forum, National Financial Regulatory Administration of China official website): "In the process of cracking down on illegal fund-raising, we strive to use various methods to make the people realize that high returns mean high risks. If the return rate exceeds 6%, there will be a question mark. If the return rate exceeds 8%, it will be very dangerous. If it exceeds 10%, you will be prepared to lose all your principal." ; Reprinted by Tianjin Local Financial Administration Bureau. ; et al. (2018). Guiding Opinions on Regulating the Asset Management Business of Financial Institutions (Yinfa [2018] No. 106, Article 2, Article 6). ; State Council of China (2021). Regulations on Preventing and Dealing with Illegal Fund-raising (State Council of China Order No. 737, Article 25). - Notes: The 6%, 8%, and 10% thresholds are estimates set by regulators based on practical experience, not formal legal provisions. These figures were mentioned in the context of cracking down on illegal fundraising efforts, and apply specifically to financial products and investment firms that promise unusually high returns. This information does not constitute any form of investment advice. **Original text (Chinese):** ### 6. 看到「高收益」「保本」「稳赚」直接走开 - 成本：不花钱。听到这几个词的时候停一下就行。 - 说人话：监管部门自己的说法是：收益率超过 6% 就要打问号，超过 8% 很危险，10% 以上就要准备赔光本金。正规理财已经不许承诺保本保收益了。参加非法集资亏掉的钱，按规定由你自己承担，出事没人替你兜底。 - 收益：原银保监会主席 2018 年在陆家嘴论坛上说过一句话。原话是：「收益率超过 6% 的就要打问号，超过 8% 的就很危险，10% 以上就要准备损失全部本金」。资管新规要求金融机构「不得承诺保本保收益」，还要求「出现兑付困难时，金融机构不得以任何形式垫资兑付」。所以正规理财已经没有保本这一说。参与非法集资的损失「由集资参与人自行承担」，出事以后没有人替你赔（中国，2018、2021 年） - 证据等级：A - 来源：郭树清 (2018). 防范化解金融风险 奋力跨越重大关口（第十届陆家嘴论坛讲话，国家金融监督管理总局官网）：「在打击非法集资过程中，努力通过多种方式让人民群众认识到，高收益意味着高风险，收益率超过6%的就要打问号，超过8%的就很危险，10%以上就要准备损失全部本金」. ；天津市地方金融管理局转载. ；中国人民银行等 (2018). 关于规范金融机构资产管理业务的指导意见（银发〔2018〕106 号，第二条、第六条）. ；国务院 (2021). 防范和处置非法集资条例（国务院令第 737 号，第二十五条）. - 备注：6%、8%、10% 这三条线是监管者按经验画的，不是法律条文。原话是在讲打击非法集资时说的，针对的是承诺高回报的理财产品和投资公司。不构成投资建议。 **Evidence:** A. The 6%, 8%, and 10% thresholds are estimates set by regulators based on practical experience, not formal legal provisions. These figures were mentioned in the context of cracking down on illegal fundraising efforts, and apply specifically to financial products and investment firms that promise unusually high returns. This information does not constitute any form of investment advice. **Source summary:** Regulatory authorities themselves state that any product offering a return rate above 6% should raise red flags, those above 8% are highly risky, and anything above 10% means you should expect to lose all your principal. Legitimate financial products are no longer allowed to guarantee returns or principal safety. Any losses incurred from participating in illegal fundraising efforts must be borne by the individual investor; there is no one to compensate you if things go wrong. **Low-ROI detour:** Move “Walk away the moment you see “high returns,” “guaranteed returns,” or “sure profits”” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Regulatory authorities themselves state that any product offering a return rate above 6% should raise red flags, those above 8% are highly risky, and anything above 10% means you should expect to lose all your principal. Legitimate financial products are no longer allowed to guarantee returns or principal safety. Any losses incurred from participating in illegal fundraising efforts must be borne by the individual investor; there is no one to compensate you if things go wrong.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [郭树清 (2018). 防范化解金融风险 奋力跨越重大关口（第十届陆家嘴论坛讲话，国家金融监督管理总局官网）：「在打击非法集资过程中，努力通过多种方式让人民群众认识到，高收益意味着高风险，收益率超过6%的就要打问号，超过8%的就很危险，10%以上就要准备损失全部本金」.](https://www.nfra.gov.cn/cn/view/pages/ItemDetail.html?docId=182418); [天津市地方金融管理局转载.](https://jrgz.tj.gov.cn/ztlm/ztzl/jrjfwphjr/202006/t20200625_2744709.html); [中国人民银行等 (2018). 关于规范金融机构资产管理业务的指导意见（银发〔2018〕106 号，第二条、第六条）.](https://www.gov.cn/gongbao/content/2018/content_5323101.htm); [国务院 (2021). 防范和处置非法集资条例（国务院令第 737 号，第二十五条）.](https://www.gov.cn/gongbao/content/2021/content_5588815.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-007 — Avoid making minimum payments or taking installment plans or consumer loans Original title: 不用信用卡最低还款，不为消费开分期或消费贷；非借不可，先把利息换成年化利率再比 **Source text (English):** ### 7. Avoid making minimum payments or taking installment plans or consumer loans - Cost: No cost at all. You must keep enough cash on hand to pay the full balance by the due date. The hard part is resisting the urge to spread out large purchases via installment plans. - In plain terms: Making minimum payments is not a discount — it is essentially a daily‑interest loan that works out to roughly 18% per year. Once you use this option, the interest‑free period ends immediately, and the unpaid portion of the balance accrues interest from that point onward. Always look at the annual percentage rate when comparing offers; regulators now require issuers to display this figure prominently, rather than just the daily rate. The minimum rate is exactly 0.7 times the maximum rate. - Benefit: Before 2020, credit‑card interest rates were capped: the maximum daily rate was 0.05% and the minimum was 70% of that cap. At 0.05% daily, the annual simple interest rate comes to 18.25%. Starting in 2021, issuers and cardholders can negotiate rates freely. After opting for minimum payments, the unpaid balance continues to accrue interest daily while the interest‑free period is lost. Authorities now demand that issuers clearly show the annual rate; you should base your decision on this figure alone (China, 2020 notice). - Evidence grade: C - Sources: People's Bank of China (2020). Notice on promoting the market-oriented reform of credit card overdraft interest rates (Yinfa [2020] No. 327). - Notes: The 18.25% figure results from multiplying 0.05% by 365 without compounding; the actual rate would be higher if interest were compounded monthly. Some banks offer discounts, but you must refer to the annual rate listed on your own statement. If you truly cannot afford the payment, seek a lower‑rate loan from a reputable lender rather than letting minimum payments pile up. **Original text (Chinese):** ### 7. 不用信用卡最低还款，不为消费开分期或消费贷；非借不可，先把利息换成年化利率再比 - 成本：不花钱。要在账单日之前留够全额还款的现金。难的是忍住不用分期把大额开销摊薄。非借不可时，花几分钟问清每笔贷款的年化利率。 - 说人话：最低还款是按天算利息的贷款，折合一年 18% 上下，用了免息期就作废。分期写「每月手续费 0.6%」，按年算约 13.8%，不是 7.2%。因为本金每月在还，手续费却一直按最初的数收。比哪笔贷款贵，只看年化利率，别看日息和月费率。 - 收益：信用卡透支利率在 2020 年以前有上下限：上限是「日利率万分之五」，下限是上限的 0.7 倍。万分之五折合成一年是 18.25%，这是单利：按一年 18.25% 算，利息不再滚进本金里。2021 年起改成由发卡机构和持卡人自己商量定价。用了最低还款以后，没还的那部分本金每天全额算利息，免息期同时作废。央行已经要求发卡机构用明显的方式展示年化利率（按整年折算的利率），「不得仅展示日利率、日还款额」。2021 年起，所有放贷的机构做广告、签合同，都要明显写出年化利率。日利率、月利率可以一起写，但不能比年化利率更显眼。年化利率要把利息和跟贷款直接有关的各种费用都算进去。分期还本的，按每期还完后剩下的本金算你实际用了多少钱。人民银行给过一个算例：借 10 万元，分 12 个月还，每月交最初本金的 0.5% 作分期费。借款当时还要交 1000 元服务费。按单利算，年化约 12.80%。按复利算（内部收益率法），年化约 13.58%。光看费率，会以为一年只花 0.5% × 12 + 1% = 7%。实际差不多是它的两倍，因为本金每月在减少，分期费却一直按 10 万元收。照同样的算法，信用卡分 12 期、每期手续费 0.6%、没有别的费用，名义上是一年 7.2%。按复利算，年化约 13.8%，是名义数字的 1.9 倍左右。分 6 到 36 期，都在 1.8 到 2 倍之间。借给你钱的是个人或普通公司，就是民间借贷。约定的利率超过签合同时一年期 LPR 4 倍，法院不支持超出的部分。2026 年 8 月 20 日的一年期 LPR 是 3.0%，4 倍就是 12%。先从借款里扣掉的利息，法院按实际到手的钱算本金。这条线管不到银行、消费金融公司这些持牌金融机构。小额贷款公司、典当行、融资租赁公司等七类地方金融组织也不适用。所以不能拿 12% 去套它们的贷款，要看合同上写的年化利率（中国，2020、2021 年） - 证据等级：C - 来源：中国人民银行 (2020). 关于推进信用卡透支利率市场化改革的通知（银发〔2020〕327 号）. ；中国人民银行 (2021). 中国人民银行公告〔2021〕第 3 号（第一、三、四条，附件《采用内部收益率法计算贷款年化利率示例》第三例）. ；最高人民法院 (2020 年第二次修正). 关于审理民间借贷案件适用法律若干问题的规定（第一、二十五、二十六条）. （最高人民法院公报）；最高人民法院 (2020). 关于新民间借贷司法解释适用范围问题的批复（法释〔2020〕27 号）. ；全国银行间同业拆借中心受中国人民银行授权 (2026). 2026 年 8 月 20 日贷款市场报价利率（LPR）公告. - 备注：18.25% 是拿「万分之五 × 365」直接乘出来的，没有算利滚利。真按月滚起来还要更高。个别银行有折扣，以你自己账单上写明的年化利率为准。真周转不开的时候，优先去找利率更低的正规渠道借，不要拖着最低还款滚利息。比两笔贷款时，让对方给按复利算的年化利率。对方给的是单利，按规定要写明「单利」，单利会比复利低一些。13.8% 和 1.8 到 2 倍是本书照人民银行的算法自己算的，算法写在核实记录里。民间借贷别碰高利贷，另见第 7 节第 15 条（不借高利贷）。 **Evidence:** C. The 18.25% figure results from multiplying 0.05% by 365 without compounding; the actual rate would be higher if interest were compounded monthly. Some banks offer discounts, but you must refer to the annual rate listed on your own statement. If you truly cannot afford the payment, seek a lower‑rate loan from a reputable lender rather than letting minimum payments pile up. **Source summary:** Making minimum payments is not a discount — it is essentially a daily‑interest loan that works out to roughly 18% per year. Once you use this option, the interest‑free period ends immediately, and the unpaid portion of the balance accrues interest from that point onward. Always look at the annual percentage rate when comparing offers; regulators now require issuers to display this figure prominently, rather than just the daily rate. The minimum rate is exactly 0.7 times the maximum rate. **Low-ROI detour:** Move “Avoid making minimum payments or taking installment plans or consumer loans” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Making minimum payments is not a discount — it is essentially a daily‑interest loan that works out to roughly 18% per year. Once you use this option, the interest‑free period ends immediately, and the unpaid portion of the balance accrues interest from that point onward. Always look at the annual percentage rate when comparing offers; regulators now require issuers to display this figure prominently, rather than just the daily rate. The minimum rate is exactly 0.7 times the maximum rate.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 07-015 **Source links:** [中国人民银行 (2020). 关于推进信用卡透支利率市场化改革的通知（银发〔2020〕327 号）.](https://xining.pbc.gov.cn/zhengwugongkai/4081330/4406346/4693549/4159909/index.html); [中国人民银行 (2021). 中国人民银行公告〔2021〕第 3 号（第一、三、四条，附件《采用内部收益率法计算贷款年化利率示例》第三例）.](https://www.gov.cn/zhengce/zhengceku/2021-03/31/content_5597156.htm); [最高人民法院 (2020 年第二次修正). 关于审理民间借贷案件适用法律若干问题的规定（第一、二十五、二十六条）.](http://gongbao.court.gov.cn/Details/94b6623974526df7d2430a3c73f050.html); [最高人民法院 (2020). 关于新民间借贷司法解释适用范围问题的批复（法释〔2020〕27 号）.](https://www.court.gov.cn/fabu/xiangqing/285171.html); [全国银行间同业拆借中心受中国人民银行授权 (2026). 2026 年 8 月 20 日贷款市场报价利率（LPR）公告.](https://www.chinamoney.com.cn/chinese/rdgz/20260820/3399885.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-008 — Don’t give streamers tips, don’t make in‑game purchases, and don’t make impulsive buys Original title: 不给主播打赏、不给游戏充值、不冲动下单 **Source text (English):** ### 8. Don’t give streamers tips, don’t make in‑game purchases, and don’t make impulsive buys - Cost: There is no cost at all. It only takes a few minutes to do three things: turn off automatic payment, set daily and per‑transaction limits, and remove any linked payment methods from the platforms. The hard part is resisting the urge to click those buttons right then and there. - In plain terms: On average, each gamer in China spends roughly 480 yuan per year on games, and that money is almost impossible to get back. Laws only require refunds for purchases made by minors without parental consent; adults have no such protection. The easiest way to stay on budget is to take preventive steps: disable automatic payments, set spending limits, and unlink payment options. - Benefit: This is a substantial expense. In 2024, China’s gaming market generated 325.783 billion yuan in revenue, serving 674 million players — an average of about 480 yuan per person (calculated by dividing total revenue by the player count). That money is largely unrecoverable. One exception exists: if a minor (a person with limited civil capacity) makes purchases without a guardian’s permission, courts must support the guardian’s request for a refund. No such rule applies to adults. Additionally, minors are legally restricted to playing online games only on Fridays, Saturdays, Sundays, and public holidays, and only between 8 pm and 9 pm each day (China, 2020‑2021). - Evidence grade: B - Sources: National Press and Publication Administration (2024). This year, China's game market revenue exceeded 325.7 billion yuan, a new high (2024 China Game Industry Report by the Game Working Committee of the China Music and Digital Association). ; Supreme People's Court of China (2020). Guiding Opinions on Properly Trialing Certain Issues Involving the New Coronavirus Epidemic in accordance with the Law (2) (Fafa [2020] No. 17, Article 9). ; National Press and Publication Administration (2021). Notice on further strict management to effectively prevent minors from being addicted to online games (Guoxin Departure [2021] 14 No.). - Notes: This is graded as B because no direct studies have measured exactly how much money can be saved by avoiding tips and purchases; we only have aggregate industry figures. Turning off automatic payments and setting limits are widely recommended practices, which would merit a C rating on their own. The exact wording of Articles 19 and 145 of the Civil Code is already quoted verbatim in Item 9 (about minors making in‑app purchases). This information is not financial advice. **Original text (Chinese):** ### 8. 不给主播打赏、不给游戏充值、不冲动下单 - 成本：不花钱。花几分钟做三件事：关掉免密支付，设好单笔和每日限额，把平台里绑的支付方式删掉。难的是当场忍住不点那一下。 - 说人话：国内玩游戏的人，平均每人一年在游戏上花约 480 元，花出去基本追不回来。法律只让未成年人没经家长同意花的钱退回来，成年人没有这一条。最省力的办法是提前设防：关掉免密支付，设单笔和每日限额，把支付方式解绑。 - 收益：这是一笔很大的支出。2024 年国内游戏市场实际销售收入 3257.83 亿元，用户 6.74 亿人，人均约 480 元（这是拿前面两个数相除算出来的）。花出去的钱基本追不回来。只有一种情况例外：限制民事行为能力人（这里指未成年人）没经过监护人同意的打赏和充值，监护人要求退钱时「人民法院应予支持」。成年人自己的打赏和充值，没有这样的规定。另外，未成年人玩网络游戏本来就只能在周五、周六、周日和法定节假日玩，每天 20 时至 21 时这 1 小时（中国，2020、2021 年） - 证据等级：B - 来源：国家新闻出版署 (2024). 今年中国游戏市场收入超 3257 亿元创新高（中国音数协游戏工委《2024 年中国游戏产业报告》）. ；最高人民法院 (2020). 关于依法妥善审理涉新冠肺炎疫情民事案件若干问题的指导意见（二）（法发〔2020〕17 号，第 9 条）. ；国家新闻出版署 (2021). 关于进一步严格管理 切实防止未成年人沉迷网络游戏的通知（国新出发〔2021〕14 号）. - 备注：定成 B 级，是因为没有人直接测过「不打赏能省多少钱」，只有游戏行业的总量数字。关免密、设限额这两招是经验做法，单算是 C 级。民法典第十九条、第一百四十五条的原文，已经在第 9 条（孩子用手机充值打赏）里逐字引出来了。不构成投资建议。 **Evidence:** B. This is graded as B because no direct studies have measured exactly how much money can be saved by avoiding tips and purchases; we only have aggregate industry figures. Turning off automatic payments and setting limits are widely recommended practices, which would merit a C rating on their own. The exact wording of Articles 19 and 145 of the Civil Code is already quoted verbatim in Item 9 (about minors making in‑app purchases). This information is not financial advice. **Source summary:** On average, each gamer in China spends roughly 480 yuan per year on games, and that money is almost impossible to get back. Laws only require refunds for purchases made by minors without parental consent; adults have no such protection. The easiest way to stay on budget is to take preventive steps: disable automatic payments, set spending limits, and unlink payment options. **Low-ROI detour:** Move “Don’t give streamers tips, don’t make in‑game purchases, and don’t make impulsive buys” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “On average, each gamer in China spends roughly 480 yuan per year on games, and that money is almost impossible to get back. Laws only require refunds for purchases made by minors without parental consent; adults have no such protection. The easiest way to stay on budget is to take preventive steps: disable automatic payments, set spending limits, and unlink payment options.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国家新闻出版署 (2024). 今年中国游戏市场收入超 3257 亿元创新高（中国音数协游戏工委《2024 年中国游戏产业报告》）.](https://www.nppa.gov.cn/xxfb/ywdt/202412/t20241216_877445.html); [最高人民法院 (2020). 关于依法妥善审理涉新冠肺炎疫情民事案件若干问题的指导意见（二）（法发〔2020〕17 号，第 9 条）.](https://www.court.gov.cn/zixun/xiangqing/230181.html); [国家新闻出版署 (2021). 关于进一步严格管理 切实防止未成年人沉迷网络游戏的通知（国新出发〔2021〕14 号）.](https://www.nppa.gov.cn/xxfb/tzgs/202108/t20210830_666285.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-009 — When kids make in-app purchases or send gifts, parents can demand refunds for large sums spent by kids over eight if they never gave consent Original title: 孩子用手机充值打赏，八岁以上的大额支出未经家长追认可以主张退 **Source text (English):** ### 9. When kids make in-app purchases or send gifts, parents can demand refunds for large sums spent by kids over eight if they never gave consent - Cost: There’s no direct monetary cost, but it does take time to gather evidence and negotiate with platforms. Most platforms initially refuse refunds but eventually comply. If talks fail, legal action becomes necessary — a process that can take months and requires paying attorney fees out of pocket. Thus, it’s far more efficient to compile all relevant documentation first and approach both the platform and China’s 12315 consumer hotline. The real challenge lies in getting the child to cooperate and share details. - In plain terms: Money spent by children over eight years old can be legally invalidated and refunded if the amount far exceeds what one would reasonably expect for their age and level of maturity, and if parents neither approved nor acknowledged the transaction. For kids under eight, any spending is automatically considered invalid, as they lack legal capacity to make such decisions. Even silence from parents is interpreted by law as a refusal to acknowledge the expense. - Benefit: Minors aged eight and older are classified as having limited legal capacity — meaning they may only engage in activities appropriate to their age and maturity level. Any financial transaction beyond that scope requires explicit approval or retroactive acknowledgment from a legal guardian. Conversely, children under eight are deemed completely incapable of independent decision-making; all actions must be handled by their guardians. In the absence of any affirmative response from parents, the law presumes they reject the transaction. - Evidence grade: A - Sources: National People's Congress (2020). Civil Code. Supreme People's Procuratorate of China Reprinted in full. Article 19: "Minors over eight years old are persons with limited capacity for civil conduct, and the performance of civil legal acts shall be represented by their legal agent or ratified with the consent of their legal agent; However, civil legal acts solely for profit or civil legal acts commensurate with his or her age and mental health may be independently performed. "Article 20: "A minor under the age of eight is a person without capacity for civil conduct and shall be represented by his or her legal representative to perform civil legal acts. "Article 145: "Civil legal acts for pure gain or civil legal acts commensurate with his or her age, intelligence, and mental health are valid. Other civil legal acts performed shall be effective upon approval or ratification by the legal agent. "If the legal agent fails to express his/her consent, the ratification shall be deemed to have been refused." - Notes: The crux of success lies in proving that a child — not a parent — performed the transaction. Helpful evidence includes: transaction timestamps coinciding with school hours or times when parents are at work; device usage logs; chat histories and gaming records; and a direct statement from the child. There is no fixed monetary threshold defining “age-appropriate” spending — a few dozen yuan spent on game skins differs vastly from tens of thousands spent on virtual gifts. Prevention is far easier: set spending limits without requiring passwords, enable youth protection modes, and never disclose payment codes to children. For cases where parents themselves impulsively make such purchases, refer to the section titled “Avoid giving gifts to streamers, making in-game purchases, or acting on impulse.” **Original text (Chinese):** ### 9. 孩子用手机充值打赏，八岁以上的大额支出未经家长追认可以主张退 - 成本：不花钱。要花时间收集证据、跟平台交涉，平台通常先拒绝、后退款。谈不拢就只能起诉，那是几个月起步的事，律师费要自己出。所以先把材料备齐，走平台和 12315 更划算。难的是孩子不肯说，你得耐着性子问清楚。 - 说人话：八岁以上的孩子花的钱，只要金额和他的年龄、智力明显不相称，家长既不同意也不认这笔账，这笔交易就是无效的，可以要求退。不满八岁的孩子，本来就不能自己做主花钱。家长一直不表态，法律上就算作不认这笔账。 - 收益：八周岁以上的未成年人是限制民事行为能力人，意思是他只能自己做和年龄、智力相称的事。和他年龄、智力不相称的民事法律行为，要经过法定代理人同意或者追认才有效：家长要事先点头，或者事后认账。不满八周岁的孩子是无民事行为能力人，自己做不了主，他的事由法定代理人代他办。法定代理人没有表示的，视为拒绝追认：家长一直不吭声，就算作不认这笔账 - 证据等级：A - 来源：全国人大 (2020). 民法典. 最高人民检察院转载全文. 第十九条：「八周岁以上的未成年人为限制民事行为能力人，实施民事法律行为由其法定代理人代理或者经其法定代理人同意、追认；但是，可以独立实施纯获利益的民事法律行为或者与其年龄、智力相适应的民事法律行为。」第二十条：「不满八周岁的未成年人为无民事行为能力人，由其法定代理人代理实施民事法律行为。」第一百四十五条：「限制民事行为能力人实施的纯获利益的民事法律行为或者与其年龄、智力、精神健康状况相适应的民事法律行为有效；实施的其他民事法律行为经法定代理人同意或者追认后有效。」「法定代理人未作表示的，视为拒绝追认。」 - 备注：关键在举证：你要拿出证据，证明操作手机的是孩子，不是你。有用的材料有这几样：充值时间集中在上课时段或者家长上班时段，设备的使用记录，孩子的聊天记录和游戏记录，还有孩子本人的说明。「与年龄智力相适应」没有统一的金额线，几十元的游戏皮肤和几万元的打赏不是一回事。事前防住更省力：给支付方式设免密上限，开启青少年模式，别把支付密码告诉孩子。你自己冲动打赏充值的情况，见本节「不给主播打赏、不给游戏充值、不冲动下单」那条。 **Evidence:** A. The crux of success lies in proving that a child — not a parent — performed the transaction. Helpful evidence includes: transaction timestamps coinciding with school hours or times when parents are at work; device usage logs; chat histories and gaming records; and a direct statement from the child. There is no fixed monetary threshold defining “age-appropriate” spending — a few dozen yuan spent on game skins differs vastly from tens of thousands spent on virtual gifts. Prevention is far easier: set spending limits without requiring passwords, enable youth protection modes, and never disclose payment codes to children. For cases where parents themselves impulsively make such purchases, refer to the section titled “Avoid giving gifts to streamers, making in-game purchases, or acting on impulse.” **Source summary:** Money spent by children over eight years old can be legally invalidated and refunded if the amount far exceeds what one would reasonably expect for their age and level of maturity, and if parents neither approved nor acknowledged the transaction. For kids under eight, any spending is automatically considered invalid, as they lack legal capacity to make such decisions. Even silence from parents is interpreted by law as a refusal to acknowledge the expense. **Low-ROI detour:** Move “When kids make in-app purchases or send gifts, parents can demand refunds for large sums spent by kids over eight if they never gave consent” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Money spent by children over eight years old can be legally invalidated and refunded if the amount far exceeds what one would reasonably expect for their age and level of maturity, and if parents neither approved nor acknowledged the transaction. For kids under eight, any spending is automatically considered invalid, as they lack legal capacity to make such decisions. Even silence from parents is interpreted by law as a refusal to acknowledge the expense.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大 (2020). 民法典. 最高人民检察院转载全文.](https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml); 但是，可以独立实施纯获利益的民事法律行为或者与其年龄、智力相适应的民事法律行为。」第二十条：「不满八周岁的未成年人为无民事行为能力人，由其法定代理人代理实施民事法律行为。」第一百四十五条：「限制民事行为能力人实施的纯获利益的民事法律行为或者与其年龄、智力、精神健康状况相适应的民事法律行为有效; 实施的其他民事法律行为经法定代理人同意或者追认后有效。」「法定代理人未作表示的，视为拒绝追认。」 **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-010 — Teaching kids one key phrase: anyone who asks them to use a parent’s phone to enter verification codes is a scammer Original title: 教孩子记一句话：任何人让你拿家长的手机去操作、去报验证码，都是骗子 **Source text (English):** ### 10. Teaching kids one key phrase: anyone who asks them to use a parent’s phone to enter verification codes is a scammer - Cost: There’s no cost involved. Simply explain these six types of scams to your child, then agree on this phrase: “If you’re scammed, tell me right away and I won’t scold you.” Also set a spending limit for cashless payments, enable teen mode, and never share the payment password with your child. The hardest part is resisting the urge to get angry if they actually fall victim to a scam. - In plain terms: Each of these six scams works differently, but they all end the same way: the scammer gets the child to use a parent’s phone to transfer money or read out verification codes. That’s why this single phrase is enough: anyone who asks your child to use a parent’s phone or read out verification codes is a scammer. Add this follow-up line too: “If you’re scammed, tell me right away and I won’t scold you.” Only if the child feels safe enough to speak up immediately is there any chance of recovering the stolen funds. - Benefit: The Quanzhou Anti-Fraud Center and Quanzhou Education Bureau identified six common scams targeting teens. Though their methods vary, they all culminate in the same action: getting the child to transfer money via a parent’s phone. First, fake offers for cheap gaming accounts and gear. One boy transferred 260 yuan privately, then the scammer told him “transactions by minors are against the rules and your account will be frozen,” and tricked him into clicking a “verification link” using his dad’s phone, which led to over 30,000 yuan being stolen. Second, “removing anti-addiction restrictions.” Scammers threatened “if you don’t transfer money, your parents will go to jail,” so the child used his mom’s phone to send 7,000 yuan. Official rules make it clear there are no “unofficial ways” to lift these restrictions. Third, fake refund offers for in-game purchases. Impostors posing as “official customer service” claimed refunds were possible if parents used Alipay to send gifts to a specific livestream; this resulted in 73,000 yuan being spent on gifts, after which the scammers cut off contact. Official guidance states “anyone asking you to ‘send gifts to get a refund’ is 100% a scam.” Fourth, impersonating classmates or teachers. Scammers hack accounts to send voice messages calling the child by name and asking for money. At the start of the school year, they also join class groups pretending to be teachers, posting “pay 500 yuan for school fees” with identical profile pictures and nicknames to real teachers, even enlisting “accomplices” in the group to confirm “I’ve already paid.” Fifth, fake fan group offers. Scammers lure kids into “celebrity fan groups” promising 888 yuan in cash prizes; first they ask for a 48.88 yuan “verification fee,” then threaten “since minors aren’t allowed to join, the platform will freeze 80,000 yuan and your parents will go to jail” — this led to 16,000 yuan being stolen. Official guidance stresses “real police officers or lawyers never contact minors online to investigate, nor do they ever ask parents to operate phones.” Sixth, fake low-price listings on second-hand platforms that lure buyers off the site for private transactions. The same materials also list three red lines kids must never cross: first, never lend, sell or rent bank cards or SIM cards, as using them to move illicit funds can lead to criminal charges that affect future college admissions or civil service exams; second, “mobile voice acting” gigs are illegal; third, “high-paying overseas jobs” often turn out to be traps where victims are held captive upon arrival (Quanzhou, October 2025). - Evidence grade: B - Sources: Quanzhou Anti-Fraud Center (2025). The first lesson of school｜Anti-fraud is a compulsory course for teenagers. These 6 traps must be avoided! (Reprinted by Fujian Provincial Public Security Department) - Notes: This is graded B because the source materials provide detailed breakdowns of scammer tactics and specific case examples, but there are no statistics on overall incidence rates or the effectiveness of preventive measures. This is distinct from Item 9, where kids spending money on in-game purchases can request refunds under civil law. Funds stolen by scammers fall outside this scope and must be reported under Section 8, Clause 2 to freeze transactions; recovery depends on whether the money remains in the account. The core scammer line “you’ve broken the rules and your parents will go to jail” is a dead giveaway of fraud — explaining this to kids beforehand is far more effective than trying to question them after the fact. It’s also crucial to actually follow through on the promise “if you’re scammed, tell me right away and I won’t scold you.” In all these cases, kids’ reluctance to speak up due to fear of punishment was a key reason losses kept growing. For adult versions of impersonation scams and AI face-swapping tactics, see Section 8, Clauses 3 and 4 (core anti-fraud rules, and always hang up first if a transfer is requested). **Original text (Chinese):** ### 10. 教孩子记一句话：任何人让你拿家长的手机去操作、去报验证码，都是骗子 - 成本：不花钱。给孩子把下面六类讲一遍，再和他约定一句「被骗了先跟我说，我不骂你」。同时把支付设上免密上限，开青少年模式，支付密码不告诉孩子。难的是真被骗了以后你要忍住不发火。 - 说人话：这六类骗局的套路各不相同，但最后一步永远是同一个动作：让孩子拿家长的手机去转账，或者念验证码。所以教会一句就够用了：谁让你动家长的手机、报验证码，谁就是骗子。再加一句「被骗了先跟我说，我不骂你」。孩子敢当天说，钱才有可能追回来。 - 收益：泉州市反诈骗中心联合泉州市教育局，拆了六类专门骗青少年的骗局。它们套路各不相同，但最后一步是同一个动作：让孩子拿家长的手机转账。第一类，游戏账号和装备低价私下交易。小王私下转了 260 元，对方说「未成年人转账违规，账号要冻结」，他用爸爸的手机点了「核查链接」，账户里 3 万多元被转走。第二类，「解除防沉迷」。对方威胁「不转账取消，你家长要坐牢」，孩子用妈妈的手机转了 7000 元。原文写明防沉迷是官方设定的，「根本没有『私下解锁』渠道」。第三类，打赏退款。骗子冒充「官方客服」，说未成年人打赏可以退，要求「用家长支付宝给指定直播间刷礼物才能退款」，妈妈账户里 7.3 万元被打赏出去，人被拉黑。原文说「有人加你让你『刷礼物退款』，100% 是诈骗」。第四类，冒充同学或者老师。骗子盗了号，发语音报出名字来借钱。开学季还混进班级群冒充老师，发「交学杂费 500 元」，头像和昵称都和真老师一样，还安排「托」在群里说「已交」。第五类，追星。骗子把孩子拉进「明星粉丝群，领 888 元红包」。先让孩子转 48.88 元「验证」。再吓唬说「未成年人参与违规，平台要冻结 8 万，家长要坐牢」。一共骗走 1.6 万元。原文说「真警察、律师绝不会在网上联系未成年人调查，更不会要家长手机操作」。第六类，二手平台上用低价商品把人引出平台，私下转账。同一份材料还列了三条孩子自己别踩的红线。一是银行卡和电话卡不借、不卖、不租，卡被用去转移赃款，可能构成帮助信息网络犯罪活动罪，留下案底会影响考研和考公。二是「手机口」兼职是违法犯罪。三是境外的「高薪招聘」，人可能一到境外就被控制住（全国，2025 年 10 月） - 证据等级：B - 来源：泉州市反诈骗中心 (2025). 开学第一课｜反诈是青少年的必修课，这 6 大陷阱一定要避开！（福建省公安厅转载） - 备注：定成 B 级，是因为官方给的是骗子话术的拆解和个案，没有发案率，也没有防范效果的统计数字。要和第 9 条（孩子用手机充值打赏）分清楚：孩子自己充值打赏花掉的钱，可以按民法典要求退。被骗子骗走的钱不适用那一条，只能按第 8 节第 2 条报警止付。能不能追回来，要看钱还在不在账上。骗子吓唬孩子的核心话术是「你违规了、你家长要坐牢」。事先就跟孩子说清楚，这句话本身就是骗局的标志，比事后追问管用。「被骗了先说、我不骂你」这句要真做到。孩子怕挨骂、瞒着不说，是这几个案例里损失越滚越大的共同原因。冒充熟人的成人版，还有 AI 换脸，见第 8 节第 3、4 条（反诈硬规则、涉及转账先挂断）。大人也一样，验证码和刷脸不替任何人做，见第 8 节第 45 条（念验证码）。 **Evidence:** B. This is graded B because the source materials provide detailed breakdowns of scammer tactics and specific case examples, but there are no statistics on overall incidence rates or the effectiveness of preventive measures. This is distinct from Item 9, where kids spending money on in-game purchases can request refunds under civil law. Funds stolen by scammers fall outside this scope and must be reported under Section 8, Clause 2 to freeze transactions; recovery depends on whether the money remains in the account. The core scammer line “you’ve broken the rules and your parents will go to jail” is a dead giveaway of fraud — explaining this to kids beforehand is far more effective than trying to question them after the fact. It’s also crucial to actually follow through on the promise “if you’re scammed, tell me right away and I won’t scold you.” In all these cases, kids’ reluctance to speak up due to fear of punishment was a key reason losses kept growing. For adult versions of impersonation scams and AI face-swapping tactics, see Section 8, Clauses 3 and 4 (core anti-fraud rules, and always hang up first if a transfer is requested). **Source summary:** Each of these six scams works differently, but they all end the same way: the scammer gets the child to use a parent’s phone to transfer money or read out verification codes. That’s why this single phrase is enough: anyone who asks your child to use a parent’s phone or read out verification codes is a scammer. Add this follow-up line too: “If you’re scammed, tell me right away and I won’t scold you.” Only if the child feels safe enough to speak up immediately is there any chance of recovering the stolen funds. **Low-ROI detour:** Move “Teaching kids one key phrase: anyone who asks them to use a parent’s phone to enter verification codes is a scammer” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Each of these six scams works differently, but they all end the same way: the scammer gets the child to use a parent’s phone to transfer money or read out verification codes. That’s why this single phrase is enough: anyone who asks your child to use a parent’s phone or read out verification codes is a scammer. Add this follow-up line too: “If you’re scammed, tell me right away and I won’t scold you.” Only if the child feels safe enough to speak up immediately is there any chance of recovering the stolen funds.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-045; chapter:08 **Source links:** [泉州市反诈骗中心 (2025). 开学第一课｜反诈是青少年的必修课，这 6 大陷阱一定要避开！](http://gat.fujian.gov.cn/ztzl/fjjffpzxrx/spjq/202510/t20251028_7026836.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-011 — Skipping extended warranties for electronics Original title: 拒绝电子产品的延长保修（延保） **Source text (English):** ### 11. Skipping extended warranties for electronics - Cost: There’s no upfront cost. The trade‑off is that after the warranty expires you’ll have to pay for any repairs yourself — though that scenario is relatively unlikely. - In plain terms: Extended warranties typically cost 10% to 50% of the item’s original price. The profit margin on these warranties is roughly ten times higher than that of regular merchandise. In 2003, Best Buy in the U.S. earned over half of its total profits from extended warranties, even though they accounted for only 3% to 4% of its overall revenue. That price gap is exactly the extra money you end up paying. - Benefit: Extended warranties are priced at 10% to 50% of the product’s original cost. Industry estimates cited in research show that the average gross margin on these warranties sits at 50% to 60%: for every 100 dollars spent on a warranty, 50 to 60 dollars become pure profit. This is roughly 18 times higher than the gross margin on ordinary goods. In 2003, extended warranties made up just 3% to 4% of Best Buy’s revenue yet generated over 50% of its total profits (U.S. retail data from the early 2000s). - Evidence grade: B - Sources:Chen T, Kalra A, Sun B (2009). Why Do Consumers Buy Extended Service Contracts? Journal of Consumer Research 36(4):611-623. - Notes: The gross‑margin figure comes from an industry estimate referenced in the paper (Business Week, 2004); it wasn’t measured directly by the authors. The calculations above apply to ordinary consumers who can afford a single repair bill. For people who rely on a single device and lack a backup, the calculation changes. Screen‑protection plans for phones must also be evaluated separately: first estimate how often you’re likely to drop the phone, then decide whether the premium is worth it. **Original text (Chinese):** ### 11. 拒绝电子产品的延长保修（延保） - 成本：不花钱。代价是保修期过了以后，万一要修，得自己掏钱，不过这种事概率不大。 - 说人话：延保一般卖到原价的 10% 到 50%，卖延保的赚头是普通商品的十几倍，这个差价就是你多付的钱。洗衣机、冰箱的电机这类主要部件，国家本来就规定保修 3 年。碰上很便宜的延保，拿延保价除以修一次的钱，得数就是这几年里至少坏一次的可能要多大才回本。 - 收益：延保的定价通常是商品原价的 10% 到 50%。研究里引用的行业估计说，延保的平均毛利率是 50% 到 60%：卖出去 100 元，有 50 到 60 元是赚的。这大约是普通商品毛利率的 18 倍。2003 年，延保只占百思买营收的 3% 到 4%，却贡献了超过 50% 的利润（美国，2000 年代零售数据）。碰上价格远低于这个区间的延保，可以自己算一笔：延保价 ÷ 修一次要花的钱 = 回本需要的故障概率。你估计延保那几年里至少坏一次的可能比这个数大，才值得买。比如 25 元的延保，假设修一次 300 元，至少坏一次的可能要超过约 8% 才回本。这里的 300 元只是举例，不是统计数字。算之前先扣掉国家规定已经保了的部分。国家规定的三包期从开发票那天算：洗衣机和电冰箱整机 1 年，主要部件 3 年。洗衣机的主要部件是电机、定时器、程控器和电容器，电冰箱是压缩机、温控器等。延保和三包重叠的那段，等于花钱买了本来就有的东西（全国，1995 年起） - 证据等级：B - 来源：Chen T, Kalra A, Sun B (2009). Why Do Consumers Buy Extended Service Contracts? Journal of Consumer Research 36(4):611-623. ；国家经贸委等 (1995). 部分商品修理更换退货责任规定（国经贸〔1995〕458 号，第八条三包有效期自开具发票之日起计算；附件《实施三包的部分商品目录（第一批）》洗衣机、家用电冰箱整机 1 年、主要部件 3 年）. 国家市场监督管理总局行政规范性文件. - 备注：毛利率那个数字是论文引用别人的行业估算（Business Week 2004），不是论文自己测出来的。上面的算法适用于自己掏得起一次维修费的普通人。靠一台设备吃饭、又没有备用机的人，要另外算。手机碎屏险这一类也要单独算：先估自己多久摔一次，再看保费划不划算。很便宜的延保买了也亏不了几十元，买之前看清三样：从哪天开始算（从买的那天算的，头几年和三包重叠），是商家、品牌还是第三方公司在保，上门费和换件费另不另收。也先看说明书和保修卡，品牌自己承诺的保修期可能比三包长。 **Evidence:** B. The gross‑margin figure comes from an industry estimate referenced in the paper (Business Week, 2004); it wasn’t measured directly by the authors. The calculations above apply to ordinary consumers who can afford a single repair bill. For people who rely on a single device and lack a backup, the calculation changes. Screen‑protection plans for phones must also be evaluated separately: first estimate how often you’re likely to drop the phone, then decide whether the premium is worth it. **Source summary:** Extended warranties typically cost 10% to 50% of the item’s original price. The profit margin on these warranties is roughly ten times higher than that of regular merchandise. In 2003, Best Buy in the U.S. earned over half of its total profits from extended warranties, even though they accounted for only 3% to 4% of its overall revenue. That price gap is exactly the extra money you end up paying. **Low-ROI detour:** Move “Skipping extended warranties for electronics” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Extended warranties typically cost 10% to 50% of the item’s original price. The profit margin on these warranties is roughly ten times higher than that of regular merchandise. In 2003, Best Buy in the U.S. earned over half of its total profits from extended warranties, even though they accounted for only 3% to 4% of its overall revenue. That price gap is exactly the extra money you end up paying.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Chen T, Kalra A, Sun B (2009). Why Do Consumers Buy Extended Service Contracts? Journal of Consumer Research 36(4):611-623.](https://doi.org/10.1086/605298); 国家经贸委等 (1995). 部分商品修理更换退货责任规定（国经贸〔1995〕458 号，第八条三包有效期自开具发票之日起计算; [附件《实施三包的部分商品目录（第一批）》洗衣机、家用电冰箱整机 1 年、主要部件 3 年）. 国家市场监督管理总局行政规范性文件.](https://www.samr.gov.cn/zw/zfxxgk/zc/xzgfxwj/art/2019/art_f943e66de125437d92df701e1654c47c.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-012 — Prefer generic drugs that have passed consistency evaluation and those selected in centralized procurement Original title: 优先选通过一致性评价的仿制药和集采中选药 **Source text (English):** ### 12. Prefer generic drugs that have passed consistency evaluation and those selected in centralized procurement - Cost: No cost at all. When a doctor prescribes medication or you go to buy medicine, simply ask: “Is there a generic version included in the centralized procurement program?” - In plain terms: The second batch of centrally procured drugs saw an average price drop of 53%, with some drugs becoming 93% cheaper. As of April 2026, 11 procurement rounds have been completed, covering 490 different drugs. Asking for generic drugs from this program ensures you get the same ingredients at a much lower price. - Benefit: The national centralized drug procurement initiative resulted in a 53% average price reduction for the second batch, with some drugs dropping by as much as 93%. By April 2026, 11 rounds had been conducted, covering 490 drugs. A total of 1,695 drugs have either passed or are considered to have met consistency evaluation standards, accounting for roughly two-thirds of all commonly used chemical drugs in China (official data from 2020–2026). - Evidence grade: A - Sources: National Medical Security Administration (2020). The second batch of national organizations organized centralized procurement and use of drugs answered reporters' questions. ; National Medical Security Administration (2026). State Council of China Policy Regular Briefing: Improve the full-cycle and omni-channel drug price formation mechanism. ; State Council of China (2016). Opinions on carrying out consistency evaluation of quality and efficacy of generic drugs (Guobanfa [2016] No. 8). ; State Food and Drug Administration (2016). Notice on the release of three technical guidelines for the selection and determination of reference preparations for general oral solid dosage forms (2016 No. 61) Attachment 1, Attachment 3, Reprinted by Hainan Provincial Food and Drug Administration. ; National Medical Insurance Administration (2024). Strict supervision on the quality of centralized procurement drugs, with "full coverage" of both enterprise inspection and variety sampling. ; National Medical Insurance Administration (2025). Relevant comrades from the medical insurance department and the drug regulatory department were interviewed by reporters from the People's Daily Health Client on issues related to centralized drug procurement. - Notes: There is some debate: some claim that consistency evaluation only checks ingredients, not actual therapeutic effects. This is only partially true. The evaluation process involves giving healthy volunteers the drug and measuring its concentration levels in their blood over time; if those levels fall within 80%–125% of those produced by the original brand-name drug, it is deemed acceptable. For drugs where dosage variations can be dangerous, stricter criteria apply. Excipients—substances other than the active ingredient used for filling or coating—may differ from those in the original drug, as regulations only require identical active ingredients, dosage form, administration method, and therapeutic purpose. Consequently, consistency evaluation does not involve testing the drug on patients to gauge effectiveness; that is assessed through separate research. The National Healthcare Security Administration has conducted real-world studies involving 63 centrally procured drugs, nearly 100 top-tier hospitals, and over 300,000 patients; results consistently showed no difference compared to original brand-name drugs. For example, with metformin, the rate of achieving target HbA1c levels was 83.4% for generic users versus 78.9% for brand-name users; conversely, for fasting blood glucose control, generic users achieved a 83.8% success rate compared to 87.6% for brand-name users. In January 2025, some doctors claimed that centrally procured drugs failed to lower blood pressure, induce anesthesia, or treat diarrhea; investigations by healthcare authorities at seven Shanghai hospitals found these claims largely stemmed from hearsay and personal experience; one of the cited diarrhea medications had not yet been used in hospitals at the time. It was also acknowledged that nine problematic drugs were disqualified from the first nine procurement rounds involving over 1,600 products—six of these were imported drugs, including three original brand-name products, while three were domestic products. Two practical steps can be taken: first, original brand-name drugs remain widely available, as centralized procurement accounts for only 60%–80% of hospital purchases; patients can still obtain them at higher cost. Second, for chronic disease patients switching to generic drugs, it is vital to monitor blood pressure, blood sugar, and HbA1c levels regularly (as outlined in Section 16, point 3) rather than relying on subjective feelings; if results worsen, consult a doctor and report any adverse reactions—never discontinue medication on your own. **Original text (Chinese):** ### 12. 优先选通过一致性评价的仿制药和集采中选药 - 成本：不花钱。医生开药、你去买药的时候，多问一句「有没有集采的、通用名的药」。 - 说人话：集采第二批药平均降价 53%，降得最多的降了 93%。到 2026 年 4 月，已经做了 11 批，覆盖 490 种药。开药买药时多问一句「有没有集采的、通用名的」，成分一样，钱能少花一大截。 - 收益：国家组织的药品集采，第二批平均降价 53%，最高降 93%。截至 2026 年 4 月，已经开展了 11 批，覆盖 490 种药品。通过或者视同通过一致性评价的药品达到 1695 个。这大约占临床常用化学药的 2/3（中国，2020 到 2026 年官方数据） - 证据等级：A - 来源：国家医疗保障局 (2020). 第二批国家组织药品集中采购和使用工作答记者问. ；国家医疗保障局 (2026). 国务院政策例行吹风会：健全全周期全渠道药品价格形成机制. ；国务院办公厅 (2016). 关于开展仿制药质量和疗效一致性评价的意见（国办发〔2016〕8 号）. ；国家食品药品监督管理总局 (2016). 关于发布普通口服固体制剂参比制剂选择和确定等 3 个技术指导原则的通告（2016 年第 61 号）附件 1、附件 3，海南省药品监督管理局转载. ；国家医疗保障局 (2024). 集采药品质量严格监管，企业检查和品种抽检两个「全覆盖」. ；国家医疗保障局 (2025). 医保部门、药监部门有关同志就集采药品相关问题接受人民日报健康客户端记者采访. - 备注：争议：常有人说「一致性评价只比成分，不比疗效」。这话对了一半。过评的做法是找健康人来吃药，抽血看药进到血液里以后的浓度曲线，再拿这条曲线和原研药的比，落在 80% 到 125% 之间就算过关。剂量差一点就出事的那类药，要求更严。辅料指有效成分之外的填充和包衣，允许和原研药不一样。法规只要求有效成分、剂型、吃法和治疗作用相同。所以它确实不是「找病人吃一段时间，看病好没好」。病人身上的效果由另一套研究来回答。国家医保局组织医院做过真实世界研究。到 2024 年 12 月，覆盖了 63 种集采药、近百家三甲医院、30 多万病人。结果都是和原研药没差别。比如二甲双胍，糖化血红蛋白达标率是仿制组 83.4%、原研组 78.9%；空腹血糖达标率反过来，仿制组 83.8%、原研组 87.6%。两组互有高低。2025 年 1 月，有医生公开说集采药「血压不降、麻药不睡、泻药不泻」。医保和药监去上海 7 家医院查过，结论是这些说法多半来自转述和个人感觉，其中被点名的那种泻药当时还没开始在医院用。同一次也承认确实抽到过问题药。前 9 批 1600 多个中选产品里，有 9 个因为质量风险被取消资格。这 9 个里，6 个是进口药（含 3 个原研药），3 个是国产药。有两件事你能落实。一是想继续用原研药，通常还是开得到的：集采只占医院采购量的 60% 到 80%，剩下的由医院自己定，原研药没有被禁，代价是自己多掏钱。二是慢病换了药以后别凭感觉判断，按第 16 节第 3 条（把每次指标记在同一个本子上）盯住血压、血糖、糖化。真变差了就去找医生，请医生上报药品不良反应，别自己停药。 **Evidence:** A. There is some debate: some claim that consistency evaluation only checks ingredients, not actual therapeutic effects. This is only partially true. The evaluation process involves giving healthy volunteers the drug and measuring its concentration levels in their blood over time; if those levels fall within 80%–125% of those produced by the original brand-name drug, it is deemed acceptable. For drugs where dosage variations can be dangerous, stricter criteria apply. Excipients—substances other than the active ingredient used for filling or coating—may differ from those in the original drug, as regulations only require identical active ingredients, dosage form, administration method, and therapeutic purpose. Consequently, consistency evaluation does not involve testing the drug on patients to gauge effectiveness; that is assessed through separate research. The National Healthcare Security Administration has conducted real-world studies involving 63 centrally procured drugs, nearly 100 top-tier hospitals, and over 300,000 patients; results consistently showed no difference compared to original brand-name drugs. For example, with metformin, the rate of achieving target HbA1c levels was 83.4% for generic users versus 78.9% for brand-name users; conversely, for fasting blood glucose control, generic users achieved a 83.8% success rate compared to 87.6% for brand-name users. In January 2025, some doctors claimed that centrally procured drugs failed to lower blood pressure, induce anesthesia, or treat diarrhea; investigations by healthcare authorities at seven Shanghai hospitals found these claims largely stemmed from hearsay and personal experience; one of the cited diarrhea medications had not yet been used in hospitals at the time. It was also acknowledged that nine problematic drugs were disqualified from the first nine procurement rounds involving over 1,600 products—six of these were imported drugs, including three original brand-name products, while three were domestic products. Two practical steps can be taken: first, original brand-name drugs remain widely available, as centralized procurement accounts for only 60%–80% of hospital purchases; patients can still obtain them at higher cost. Second, for chronic disease patients switching to generic drugs, it is vital to monitor blood pressure, blood sugar, and HbA1c levels regularly (as outlined in Section 16, point 3) rather than relying on subjective feelings; if results worsen, consult a doctor and report any adverse reactions—never discontinue medication on your own. **Source summary:** The second batch of centrally procured drugs saw an average price drop of 53%, with some drugs becoming 93% cheaper. As of April 2026, 11 procurement rounds have been completed, covering 490 different drugs. Asking for generic drugs from this program ensures you get the same ingredients at a much lower price. **Low-ROI detour:** Move “Prefer generic drugs that have passed consistency evaluation and those selected in centralized procurement” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The second batch of centrally procured drugs saw an average price drop of 53%, with some drugs becoming 93% cheaper. As of April 2026, 11 procurement rounds have been completed, covering 490 different drugs. Asking for generic drugs from this program ensures you get the same ingredients at a much lower price.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国家医疗保障局 (2020). 第二批国家组织药品集中采购和使用工作答记者问.](https://www.nhsa.gov.cn/art/2020/1/17/art_38_2264.html); [国家医疗保障局 (2026). 国务院政策例行吹风会：健全全周期全渠道药品价格形成机制.](http://www.nhsa.gov.cn/art/2026/4/15/art_14_20221.html); [国务院办公厅 (2016). 关于开展仿制药质量和疗效一致性评价的意见（国办发〔2016〕8 号）.](https://www.gov.cn/zhengce/zhengceku/2016-03/05/content_5049364.htm); [国家食品药品监督管理总局 (2016). 关于发布普通口服固体制剂参比制剂选择和确定等 3 个技术指导原则的通告（2016 年第 61 号）附件 1、附件 3，海南省药品监督管理局转载.](https://amr.hainan.gov.cn/himpa/ztzl/fzy/201607/t20160720_1591587.html); [国家医疗保障局 (2024). 集采药品质量严格监管，企业检查和品种抽检两个「全覆盖」.](https://www.nhsa.gov.cn/art/2024/12/30/art_52_15287.html); [国家医疗保障局 (2025). 医保部门、药监部门有关同志就集采药品相关问题接受人民日报健康客户端记者采访.](https://www.nhsa.gov.cn/art/2025/2/9/art_14_15647.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-013 — Once you set up family medical expense sharing in the yibao app, funds from your individual medical insurance account can be used to pay for your spouse, parents, and children’s medical care and medication. Original title: 在医保 App 上办一次家庭共济绑定，职工医保个人账户的钱就能给配偶、父母、子女看病买药 **Source text (English):** ### 13. Once you set up family medical expense sharing in the yibao app, funds from your individual medical insurance account can be used to pay for your spouse, parents, and children’s medical care and medication. - Cost: No cost at all. You can set up family medical expense sharing either through your local medical insurance app or by visiting a local medical insurance office. - In plain terms: After completing this setup, any money in your individual yibao account can be used to cover medical expenses and medication costs for your spouse, parents, and children. Without this setup, those funds remain locked in your account for your own use only. - Benefit: Funds in your individual medical insurance account can be used to pay for any out-of-pocket medical costs you, your spouse, parents, or children incur at designated medical institutions. They can also be used to cover out-of-pocket costs for purchasing medicines, medical devices, and other medical supplies at designated retail pharmacies. Additional plans are also in place to explore allowing these funds to be used to pay for basic medical insurance premiums for eligible family members. - Evidence grade: A - Sources: General Office of the State Council of China (2021). Guiding Opinions on Establishing and Improving the Outpatient Mutual Aid Mechanism for Employee Basic Medical Insurance (Guobanfa [2021] No. 14) Item (5): "Personal accounts are mainly used to pay out-of-pocket expenses incurred by insured persons within the scope of the policy at designated medical institutions or designated retail pharmacies. It can be used to pay the insured person himself and his spouse, parents, Personal accounts are used for personal contributions of spouses, parents, and children to participate in urban and rural residents' basic medical insurance, etc. Personal accounts are not used for public health expenses. Expenditures such as sports and fitness or health care consumption are not covered by basic medical insurance. " - Notes: Many people have thousands of yuan sitting unused in their individual medical insurance accounts, while elderly family members often have to pay for medicines out of pocket. This setup is valid for the long term once completed. Most regions refer to this service as “family medical expense sharing”, and it can be set up directly through local medical insurance apps. There is a strict rule against using these funds for fitness activities, wellness services, or similar purposes. Using these funds to buy health supplements at pharmacies for cash payouts is considered insurance fraud. **Original text (Chinese):** ### 13. 在医保 App 上办一次家庭共济绑定，职工医保个人账户的钱就能给配偶、父母、子女看病买药 - 成本：不花钱。在参保地的医保 App 上，或者去经办机构，办一次家庭共济绑定。 - 说人话：办一次绑定，你职工医保个人账户里的钱，就能给配偶、父母、孩子看病买药用。不办，这笔钱就只能你自己用，一直躺在账户里。 - 收益：个人账户里的钱，可以用来支付你本人和你的配偶、父母、子女在定点医疗机构看病时自己要掏的那部分医疗费。也可以用来支付在定点零售药店买药品、医疗器械、医用耗材时自己要掏的那部分钱。文件还提出，要探索把个人账户用于给家人交城乡居民医保的个人缴费 - 证据等级：A - 来源：国务院办公厅 (2021). 关于建立健全职工基本医疗保险门诊共济保障机制的指导意见（国办发〔2021〕14 号）第（五）项：「个人账户主要用于支付参保人员在定点医疗机构或定点零售药店发生的政策范围内自付费用。可以用于支付参保人员本人及其配偶、父母、子女在定点医疗机构就医发生的由个人负担的医疗费用，以及在定点零售药店购买药品、医疗器械、医用耗材发生的由个人负担的费用。探索个人账户用于配偶、父母、子女参加城乡居民基本医疗保险等的个人缴费。个人账户不得用于公共卫生费用、体育健身或养生保健消费等不属于基本医疗保险保障范围的支出。」 - 备注：很多人的个人账户里躺着几千元，同时家里老人在自费买药。绑定一次以后长期有效。各地大多叫「家庭共济」，在本地医保 App 里就能办。注意反过来的一条红线：个人账户不能用于健身、养生保健这类消费。拿它去药店买保健品套现，属于骗保。 **Evidence:** A. Many people have thousands of yuan sitting unused in their individual medical insurance accounts, while elderly family members often have to pay for medicines out of pocket. This setup is valid for the long term once completed. Most regions refer to this service as “family medical expense sharing”, and it can be set up directly through local medical insurance apps. There is a strict rule against using these funds for fitness activities, wellness services, or similar purposes. Using these funds to buy health supplements at pharmacies for cash payouts is considered insurance fraud. **Source summary:** After completing this setup, any money in your individual yibao account can be used to cover medical expenses and medication costs for your spouse, parents, and children. Without this setup, those funds remain locked in your account for your own use only. **Low-ROI detour:** Move “Once you set up family medical expense sharing in the yibao app, funds from your individual medical insurance account can be used to pay for your spouse, parents, and children’s medical care and medication.” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “After completing this setup, any money in your individual yibao account can be used to cover medical expenses and medication costs for your spouse, parents, and children. Without this setup, those funds remain locked in your account for your own use only.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国务院办公厅 (2021). 关于建立健全职工基本医疗保险门诊共济保障机制的指导意见（国办发〔2021〕14 号）第（五）项：「个人账户主要用于支付参保人员在定点医疗机构或定点零售药店发生的政策范围内自付费用。可以用于支付参保人员本人及其配偶、父母、子女在定点医疗机构就医发生的由个人负担的医疗费用，以及在定点零售药店购买药品、医疗器械、医用耗材发生的由个人负担的费用。探索个人账户用于配偶、父母、子女参加城乡居民基本医疗保险等的个人缴费。个人账户不得用于公共卫生费用、体育健身或养生保健消费等不属于基本医疗保险保障范围的支出。」](https://www.gov.cn/zhengce/zhengceku/2021-04/22/content_5601280.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-014 — Drinking boiled tap water instead of buying bottled water year-round Original title: 喝烧开的自来水，不常年订饮水机用的桶装水、买瓶装水 **Source text (English):** ### 14. Drinking boiled tap water instead of buying bottled water year-round - Cost: You only need to purchase a kettle. Boiling water takes a bit of time, plus there are minimal gas or electricity costs. - In plain terms: In Beijing, the first-tier water price works out to 0.005 yuan per liter. Bottled water, calculated at 1 yuan for every 500 milliliters, costs 2 yuan per liter — that’s a 400-fold difference. Tap water must meet mandatory national standards, so simply boiling it before drinking is sufficient. However, if the water source is contaminated or the water becomes foul-smelling and cloudy, a few extra minutes of boiling won’t fix the problem; you should stop drinking it and report the issue to authorities. - Benefit: The first-tier water price in Beijing is 5 yuan per cubic meter, which equals 0.005 yuan per liter. Bottled water at 1 yuan per 500 milliliters costs 2 yuan per liter — 400 times more expensive than tap water. Tap water must comply with the mandatory national standard GB 5749-2022, which was issued on March 15, 2022, and took effect on April 1, 2023. The National Disease Control and Prevention Administration oversees this standard (Chinese water prices in 2015 vs. the 2022 standard). - Evidence grade: C (controversial) - Sources: Beijing Municipal Development and Reform Commission. Residential water price list. ; State Administration for Market Regulation of China National Standard Full Text Disclosure System. GB 5749-2022 Hygiene Standard for Drinking Water. ; Hangzhou Joint Investigation Team (2025). Report on the investigation of abnormal water supply in some residential areas in Yuhang District, Hangzhou (July 23, 2025), reproduced by Xinhuanet ; People's Government of Yuhang District, Hangzhou City. Yuhang District water source water quality monitoring data in April/May/June 2025 (publicly disclosed by Hangzhou Yuhang Water Holding Group, testing unit Hangzhou Jiashu Environmental Monitoring Co., Ltd., attachment PDF Table 1 Item 24 "Fecal coliforms") , , ; Ministry of Public Security of China Cyber Security Bureau (2025). Shao Mouhao was criminally detained for fabricating false "police information reports" and fabricating "dung water" rumors. - Notes: The controversy stems from the fact that “compliance” is assessed only for water leaving treatment plants and at pipe endpoints. When the water source or distribution network is compromised, these standards may be temporarily unmet. On July 16, 2025, the raw water entering the Renhe Water Plant in Yuhang, Hangzhou, had an unusual odor, causing tap water in parts of Renhe and Liangzhu to smell foul. Officials attributed this to algae decomposing under low-oxygen conditions, producing sulfur-containing compounds. After switching to a different water source, tests showed no traces of total coliforms or E. coli in the treated water, and all other parameters met GB 5749-2022 requirements. Seven officials were held accountable, all July water bills were waived, and free water filters were distributed. Yet, fecal coliform counts at this same water source had been rising for months prior to the incident: at the Yongsheng intake point on the Tiaoxi River, counts rose from 10 per liter in April to 7,300 per liter in May and 16,000 per liter in June — exceeding the GB 3838 Class III surface water limit of 10,000 per liter. Counts at Siling Reservoir and Mantoushan Reservoir also surpassed this threshold that month at 28,000 and 24,000 per liter respectively. Boiling water only kills microorganisms; it cannot remove foul odors or dissolved chemicals. If water smells odd or appears yellow or cloudy, stop drinking it, report it to your water provider and via 12345, and temporarily switch to bottled water — but don’t expect a few extra minutes of boiling to resolve the issue. These incidents are localized and occasional; local compensation was provided, so they do not justify buying bottled water year-round. Online claims about “incorrectly connected sewage pipes” are fabrications based on fake police reports; the poster has since been criminally detained (see Section 9). The 1 yuan per 500 milliliter price for bottled water is a hypothetical figure for calculation purposes; you should use actual local prices instead. Residents in older neighborhoods with substandard secondary water supply systems may install filters or buy bottled water only in such cases. Water prices vary by region, so the Beijing figure is merely illustrative. **Original text (Chinese):** ### 14. 喝烧开的自来水，不常年订饮水机用的桶装水、买瓶装水 - 成本：买一个水壶。每次烧水要花一点时间，还有少量燃气费或者电费。 - 说人话：北京自来水折合 0.005 元一升。饮水机用的桶装水按 20 元一桶算，约 1 元一升，贵 200 多倍。一家一周喝一桶，一年要花 1000 元出头，同样多的自来水不到 5 元。自来水有强制的国家标准，平时烧开了喝就行。水发臭发浑时煮不干净，要停下别喝并反映。 - 收益：北京居民第一阶梯水价是 5 元一立方米，折合 0.005 元一升。家里饮水机用的桶装水一桶 18.9 升，按 20 元一桶算，每升约 1.06 元，约是自来水的 210 倍。一家一周喝一桶，一年 52 桶约 983 升，桶装水约 1040 元，同样多的自来水约 4.9 元。小瓶装水按 1 元 500 毫升算，就是每升 2 元，是自来水的 400 倍。生活饮用水执行的是强制性国家标准 GB 5749-2022。这个标准 2022 年 3 月 15 日发布，2023 年 4 月 1 日起施行。主管部门是国家疾控局（中国，2015 年水价与 2022 年标准） - 证据等级：C（争议） - 来源：北京市发展和改革委员会. 居民用水价格表. ；国家市场监督管理总局 国家标准全文公开系统. GB 5749-2022 生活饮用水卫生标准. ；杭州市联合调查组 (2025). 关于杭州市余杭区部分小区供水异常调查情况通报（2025 年 7 月 23 日），新华网转载 ；杭州市余杭区人民政府. 余杭区 2025 年 4 月／5 月／6 月水源水水质监测数据（杭州余杭水务控股集团公开，检测单位杭州嘉澍环境监测有限公司，附件 PDF 表 1 第 24 项「粪大肠菌群」） 、、；公安部网络安全保卫局 (2025). 编造虚假「警情通报」，捏造「粪水」谣言，邵某豪被刑事拘留 ；重庆市市场监督管理局 (2022). 桶装饮用水消费提示（2022 年 10 月 25 日） - 备注：争议在于，所谓「达标」查的是水厂出来的水和管道末端的水。水源或者管网出问题的时候，会短暂失守。2025 年 7 月 16 日，杭州余杭仁和水厂进的原水气味不对，仁和、良渚部分小区的自来水发臭。官方结论是藻类在缺氧条件下分解，产生了硫醚类物质。换了水源以后，出厂水的总大肠菌群、大肠埃希氏菌都没有检出，全部项目符合生活饮用水标准 GB 5749-2022。事后 7 名干部被问责，7 月水费全免，还免费换了滤芯。但同一个水源的粪大肠菌群，事发前已经连着几个月往上走。苕溪永胜取水口 4 月是 10 个/L，5 月 7300 个/L，6 月 16000 个/L。地表水标准 GB 3838 Ⅲ 类的限值是 10000 个/L。同月四岭水库 28000 个/L、馒头山水库 24000 个/L 也超了。烧开只能杀微生物，除不掉气味物质，也除不掉溶在水里的化学物。闻到异味，或者水发黄发浑，就停下来别喝，向供水企业和 12345 反映，临时改喝瓶装水，别指望多煮几分钟压过去。但这是局部的偶发事故，当地也按次赔了，仍然不构成常年买瓶装水的理由。网上传的「粪水管接错」是伪造的警情通报，发布者已经被刑事拘留（见第 9 节）。桶装水 20 元一桶、瓶装水 1 元 500 毫升都是为了算账设的假设价，你按自己所在城市的实际价格重算。桶装水也不是更干净的那一边：重庆市市场监管局提醒，开封后存得越久微生物污染风险越高，饮水机至少 2 到 3 个月要洗一次。老旧小区的二次供水设施不达标的，可以加装过滤，或者只在这种情况下买水喝。各地水价不同，北京这个数字只用来看个量级。 **Evidence:** C. The controversy stems from the fact that “compliance” is assessed only for water leaving treatment plants and at pipe endpoints. When the water source or distribution network is compromised, these standards may be temporarily unmet. On July 16, 2025, the raw water entering the Renhe Water Plant in Yuhang, Hangzhou, had an unusual odor, causing tap water in parts of Renhe and Liangzhu to smell foul. Officials attributed this to algae decomposing under low-oxygen conditions, producing sulfur-containing compounds. After switching to a different water source, tests showed no traces of total coliforms or E. coli in the treated water, and all other parameters met GB 5749-2022 requirements. Seven officials were held accountable, all July water bills were waived, and free water filters were distributed. Yet, fecal coliform counts at this same water source had been rising for months prior to the incident: at the Yongsheng intake point on the Tiaoxi River, counts rose from 10 per liter in April to 7,300 per liter in May and 16,000 per liter in June — exceeding the GB 3838 Class III surface water limit of 10,000 per liter. Counts at Siling Reservoir and Mantoushan Reservoir also surpassed this threshold that month at 28,000 and 24,000 per liter respectively. Boiling water only kills microorganisms; it cannot remove foul odors or dissolved chemicals. If water smells odd or appears yellow or cloudy, stop drinking it, report it to your water provider and via 12345, and temporarily switch to bottled water — but don’t expect a few extra minutes of boiling to resolve the issue. These incidents are localized and occasional; local compensation was provided, so they do not justify buying bottled water year-round. Online claims about “incorrectly connected sewage pipes” are fabrications based on fake police reports; the poster has since been criminally detained (see Section 9). The 1 yuan per 500 milliliter price for bottled water is a hypothetical figure for calculation purposes; you should use actual local prices instead. Residents in older neighborhoods with substandard secondary water supply systems may install filters or buy bottled water only in such cases. Water prices vary by region, so the Beijing figure is merely illustrative. **Source summary:** In Beijing, the first-tier water price works out to 0.005 yuan per liter. Bottled water, calculated at 1 yuan for every 500 milliliters, costs 2 yuan per liter — that’s a 400-fold difference. Tap water must meet mandatory national standards, so simply boiling it before drinking is sufficient. However, if the water source is contaminated or the water becomes foul-smelling and cloudy, a few extra minutes of boiling won’t fix the problem; you should stop drinking it and report the issue to authorities. **Low-ROI detour:** Move “Drinking boiled tap water instead of buying bottled water year-round” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “In Beijing, the first-tier water price works out to 0.005 yuan per liter. Bottled water, calculated at 1 yuan for every 500 milliliters, costs 2 yuan per liter — that’s a 400-fold difference. Tap water must meet mandatory national standards, so simply boiling it before drinking is sufficient. However, if the water source is contaminated or the water becomes foul-smelling and cloudy, a few extra minutes of boiling won’t fix the problem; you should stop drinking it and report the issue to authorities.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** chapter:09 **Source links:** [北京市发展和改革委员会. 居民用水价格表.](https://fgw.beijing.gov.cn/bmcx/djcx/jzldj/202003/t20200331_1752796.htm); [国家市场监督管理总局 国家标准全文公开系统. GB 5749-2022 生活饮用水卫生标准.](https://openstd.samr.gov.cn/bzgk/std/newGbInfo?hcno=99E9C17E3547A3C0CE2FD1FFD9F2F7BE); [杭州市联合调查组 (2025). 关于杭州市余杭区部分小区供水异常调查情况通报（2025 年 7 月 23 日），新华网转载](http://www.news.cn/20250723/1be62dac3b0b4461a643791ff552e93d/c.html); [杭州市余杭区人民政府. 余杭区 2025 年 4 月／5 月／6 月水源水水质监测数据（杭州余杭水务控股集团公开，检测单位杭州嘉澍环境监测有限公司，附件 PDF 表 1 第 24 项「粪大肠菌群」）](https://www.yuhang.gov.cn/art/2025/5/8/art_1229204072_59140140.html); [公安部网络安全保卫局 (2025). 编造虚假「警情通报」，捏造「粪水」谣言，邵某豪被刑事拘留](http://www.news.cn/politics/20250722/3178b3bd189c4eb4b293982e92aab438/c.html); [重庆市市场监督管理局 (2022). 桶装饮用水消费提示（2022 年 10 月 25 日）](https://scjgj.cq.gov.cn/bkzs/spbk/202210/t20221025_11222964.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-015 — Infrequent stock trading Original title: 不频繁交易股票，行情暴涨暴跌的时候更要少动手 **Source text (English):** ### 15. Infrequent stock trading - Cost: There are no monetary costs. The real challenge is resisting the urge to trade whenever you see market news. - In plain terms: Among investors who trade most frequently, the average annual return is only 11.4%, while the overall market average for the same period is 17.9%. This gap of over 6 percentage points is almost entirely caused by the transaction fees incurred with each trade. If these fees are excluded, the returns of frequent and infrequent traders end up being quite similar. - Benefit: This study analyzed 66,465 household accounts at US discount brokerage firms between 1991 and 1996. The group of investors who traded most often achieved an annualized return of 11.4%, while the overall market average was 17.9%, and the average return for all households was 16.4%. On average, these households turned over 75% of their stock holdings each year, swapping out three quarters of their portfolio annually. The gross returns (before transaction fees) of frequent and infrequent traders differed only slightly, meaning the performance gap is largely driven by trading costs (USA, 1991–1996). - Evidence grade: A - Sources:Barber BM, Odean T (2000). Trading Is Hazardous to Your Wealth: The Common Stock Investment Performance of Individual Investors. The Journal of Finance 55(2):773-806. ; An L, Lou D, Shi D (2022). Wealth redistribution in bubbles and crashes. Journal of Monetary Economics 126:134-153. ; Working paper draft published by the same author (October 2021, domestic figures are verified verbatim). - Notes: These data are from the United States in the 1990s. While the commission and stamp duty structures for A-share markets differ, the core principle remains the same: higher trading frequency leads to lower net returns. This information is not intended as investment advice. 〔2014〕 〔2014〕 〔2014〕 〔2014〕 〔2014〕 〔85〕 〔85〕 〔85〕 〔250000000000〕 〔250000000000〕 〔40000000〕 〔150〕 〔5166.35〕 〔0.5〕 〔0.5〕 〔880000000000〕 〔808000000000〕 〔254000000000〕 〔2012〕 **Original text (Chinese):** ### 15. 不频繁交易股票，行情暴涨暴跌的时候更要少动手 - 成本：不花钱。难的是看到消息就想动手，别人都在赚钱时想跟着加码，要忍住。 - 说人话：买卖最频繁的美国家庭，每年只赚 11.4%，同期整个市场是 17.9%，差距几乎全是手续费。国内 2014 到 2015 年那轮暴涨暴跌里，账户最小的 85% 家庭买卖太勤。他们比一直拿着不动少赚 2500 亿元，约是本金的三成。 - 收益：这项研究看的是 66,465 个美国折扣券商的家庭账户，时间是 1991 到 1996 年。交易最频繁的那一组，年化收益 11.4%，也就是平均每年赚 11.4%。同期整个市场是 17.9%，平均一个家庭是 16.4%。平均一个家庭一年的换手率是 75%，一年里把手上的股票换掉了四分之三。频繁交易的那组和不频繁的那组，毛收益（扣手续费前赚的钱）差别很小，所以差距主要来自买卖时付掉的交易成本（美国，1991 到 1996 年）。国内的数据：研究用的是上海证券交易所的逐日账户数据，覆盖全部约 4000 万个账户。样本期是 2014 年 7 月到 2015 年 12 月，共 18 个月。这 18 个月里上证综指先涨了 150% 以上。它在 2015 年 6 月 12 日见顶 5166.35 点，到 12 月底又跌了 40%。家庭账户按期初市值分成四档。最小的一档占全部家庭账户的 85%，最大的一档占 0.5%。两档期初的股票总市值差不多，分别是 8800 亿元和 8080 亿元。结果是最小的那 85% 因为主动交易损失 2500 亿元，最大的那 0.5% 赚到 2540 亿元。这里的「损失」是和同一段行情里一直持有不动、什么都不做相比。两个数各约相当于本组期初股票市值的三成，前者 28%，后者 31%。作为对照，2014 年 6 月之前的两年半市场较平静。那段时间任取 18 个月，同类差额只有期初市值的 1% 到 3%。这轮行情里，家庭账户平均约三周就把手上的股票换一遍，一年近 18 次（中国上海，2014 到 2015 年；对照期 2012 到 2014 年） - 证据等级：A - 来源：Barber BM, Odean T (2000). Trading Is Hazardous to Your Wealth: The Common Stock Investment Performance of Individual Investors. The Journal of Finance 55(2):773-806. ；An L, Lou D, Shi D (2022). Wealth redistribution in bubbles and crashes. Journal of Monetary Economics 126:134-153. ；同文作者公开的工作论文稿（2021 年 10 月，国内数字按它逐字核对）. - 备注：美国那份数据是 1990 年代的，A 股的佣金和印花税结构和它不一样，但「换手越高、到手收益越低」这个道理是一样的。国内那项研究没有说别买股票。它算的是同一段行情里，账户小的那一头越主动交易，钱越往对手盘走。赚走这笔钱的也不是机构，是账户最大的那一批个人：这段时间上交所约九成成交量来自散户账户。网上流传的「九成散户亏钱」找不到可核对的官方统计，本条不用这个数字。换手率可以对照着看：这轮行情里国内家庭账户一年换近 18 次，美国那批家庭一年只换掉四分之三。平静的年份里国内这个差距只有百分之一到三，所以最该忍住的是行情最热的时候。不构成投资建议。 **Evidence:** A. These data are from the United States in the 1990s. While the commission and stamp duty structures for A-share markets differ, the core principle remains the same: higher trading frequency leads to lower net returns. This information is not intended as investment advice. 〔2014〕 〔2014〕 〔2014〕 〔2014〕 〔2014〕 〔85〕 〔85〕 〔85〕 〔250000000000〕 〔250000000000〕 〔40000000〕 〔150〕 〔5166.35〕 〔0.5〕 〔0.5〕 〔880000000000〕 〔808000000000〕 〔254000000000〕 〔2012〕 **Source summary:** Among investors who trade most frequently, the average annual return is only 11.4%, while the overall market average for the same period is 17.9%. This gap of over 6 percentage points is almost entirely caused by the transaction fees incurred with each trade. If these fees are excluded, the returns of frequent and infrequent traders end up being quite similar. **Low-ROI detour:** Move “Infrequent stock trading” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Among investors who trade most frequently, the average annual return is only 11.4%, while the overall market average for the same period is 17.9%. This gap of over 6 percentage points is almost entirely caused by the transaction fees incurred with each trade. If these fees are excluded, the returns of frequent and infrequent traders end up being quite similar.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Barber BM, Odean T (2000). Trading Is Hazardous to Your Wealth: The Common Stock Investment Performance of Individual Investors. The Journal of Finance 55(2):773-806.](https://doi.org/10.1111/0022-1082.00226); [An L, Lou D, Shi D (2022). Wealth redistribution in bubbles and crashes. Journal of Monetary Economics 126:134-153.](https://doi.org/10.1016/j.jmoneco.2022.01.001); [同文作者公开的工作论文稿（2021 年 10 月，国内数字按它逐字核对）.](https://personal.lse.ac.uk/loud/AnLouShi.pdf) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-016 — Don’t borrow money to invest, avoid leverage, and never buy assets you don’t understand Original title: 不借钱投资、不加杠杆、不买自己看不懂的 **Source text (English):** ### 16. Don’t borrow money to invest, avoid leverage, and never buy assets you don’t understand - Cost: Zero expense. The hard part is resisting the urge to “borrow some cash to make extra profits” when the market is doing well. - In plain terms: When you use borrowed money to buy stocks, any drop below a set threshold leaves you unable to add more funds, so your positions get automatically sold off. The paper losses instantly become real losses, leaving you no chance to wait for the price to rebound. Regulatory rules state that people who have held an account for less than six months or whose average daily assets over the past 20 trading days are under 500,000 RMB cannot open margin trading accounts. This threshold alone makes it clear this tool isn’t meant for ordinary investors. - Benefit: Leverage essentially means borrowing money to make purchases, which also magnifies potential losses. After opening a margin account, the market value of your collateral may fall below the minimum maintenance margin set by your broker, which governs the assets you’ve pledged to them. If the value drops below this threshold and you fail to add more collateral to bring it back up, your positions get forcibly liquidated, with the broker selling them on your behalf. Paper losses turn into actual losses right away, with no window to wait for a price recovery. The same regulatory rules apply here: clients with less than six months of trading experience, insufficient risk tolerance, or average daily securities assets under 500,000 RMB over the past 20 trading days are barred from opening credit trading accounts. This requirement further proves it is not a suitable tool for regular investors (China, 2015). - Evidence grade: B - Sources: China Securities Regulatory Commission (2015). Measures for the Administration of Margin and Securities Lending Business of Securities Companies (CSRC Order No. 117, Article 12). ; Shanghai Stock Exchange. Interpretation of the "Shanghai Stock Exchange's Implementation Rules for Margin and Securities Lending Transactions" (Investor Education Materials). - Notes: There is no direct academic evidence supporting the advice “never buy assets you don’t understand”; this is widely accepted industry consensus, so it is classified as grade C. Using consumer loans or credit card cash advances for investing also counts as a form of leverage; their interest rates are covered in section 7 of this chapter (“avoid minimum credit card payments”). This content does not constitute investment advice. **Original text (Chinese):** ### 16. 不借钱投资、不加杠杆、不买自己看不懂的 - 成本：不花钱。难的是行情好的时候，要忍住不去想「借点钱多赚一点」。 - 说人话：借钱买股票，一旦跌破线，你又补不上钱，就会被强制卖掉。账面上的亏损当场变成真亏，连「等它涨回来」的机会都没有。监管规定，开户不满半年、最近 20 个交易日日均资产不到 50 万元的人，不能开融资账户。这个门槛本身就说明，它不是给普通人用的。 - 收益：杠杆就是借钱来买，它会把亏损放大。你用融资买入以后，抵押物的市值可能跌到维持担保比例线以下。这条线是券商划的，管的是你抵押在它那里的东西。跌破了这条线，你又没能追加担保把它补回来，就会被强制平仓，由券商直接替你卖掉。账面上的亏损当场变成真亏，没有「等它涨回来」的机会。监管规定，「从事证券交易时间不足半年、缺乏风险承担能力、最近 20 个交易日日均证券类资产低于 50 万元」的客户，不得开立信用账户。这个门槛本身就说明，它不是给普通人用的工具（中国，2015 年） - 证据等级：B - 来源：中国证监会 (2015). 证券公司融资融券业务管理办法（证监会令第 117 号，第十二条）. ；上海证券交易所. 《上海证券交易所融资融券交易实施细则》解读（投资者教育材料）. - 备注：「看不懂的不买」这句没有直接的文献支持，属于共识，单算是 C 级。用消费贷或者信用卡套现去投资，也是变相的杠杆，它们的利率见本节第 7 条（不用信用卡最低还款）。不构成投资建议。 **Evidence:** B. There is no direct academic evidence supporting the advice “never buy assets you don’t understand”; this is widely accepted industry consensus, so it is classified as grade C. Using consumer loans or credit card cash advances for investing also counts as a form of leverage; their interest rates are covered in section 7 of this chapter (“avoid minimum credit card payments”). This content does not constitute investment advice. **Source summary:** When you use borrowed money to buy stocks, any drop below a set threshold leaves you unable to add more funds, so your positions get automatically sold off. The paper losses instantly become real losses, leaving you no chance to wait for the price to rebound. Regulatory rules state that people who have held an account for less than six months or whose average daily assets over the past 20 trading days are under 500,000 RMB cannot open margin trading accounts. This threshold alone makes it clear this tool isn’t meant for ordinary investors. **Low-ROI detour:** Move “Don’t borrow money to invest, avoid leverage, and never buy assets you don’t understand” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “When you use borrowed money to buy stocks, any drop below a set threshold leaves you unable to add more funds, so your positions get automatically sold off. The paper losses instantly become real losses, leaving you no chance to wait for the price to rebound. Regulatory rules state that people who have held an account for less than six months or whose average daily assets over the past 20 trading days are under 500,000 RMB cannot open margin trading accounts. This threshold alone makes it clear this tool isn’t meant for ordinary investors.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 05-007 **Source links:** [中国证监会 (2015). 证券公司融资融券业务管理办法（证监会令第 117 号，第十二条）.](https://www.csrc.gov.cn/csrc/c106256/c1654005/content.shtml); [上海证券交易所. 《上海证券交易所融资融券交易实施细则》解读（投资者教育材料）.](https://www.sse.com.cn/services/tradingservice/margin/edu/c/10074042/files/a1f1c4833302451fb9130dbb94116c56.pdf) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-017 — Using broad-market index funds instead of actively managed funds as a long-term core holding (the portion of money you keep invested for years) Original title: 用宽基指数基金替代主动管理基金作为长期底仓（长期拿着不动的那部分钱） **Source text (English):** ### 17. Using broad-market index funds instead of actively managed funds as a long-term core holding (the portion of money you keep invested for years) - Cost: There is no direct monetary cost. The trade-off is that you give up the chance of picking a “star fund manager.” The harder part is that when the index drops, you must endure those losses too — you can’t simply sell out midway. - In plain terms: The collection of stocks held by actively managed funds already closely mirrors the overall market. Yet the extra management fees they charge are deducted straight from your actual returns. When we repeatedly re-randomize fund performance data to test how much luck plays a role, very few funds manage to generate enough outperformance to offset those fees. - Benefit: Collectively, U.S. actively managed equity funds hold a portfolio very similar to the broader market. However, their high management costs directly translate into lower net returns for investors after fees are deducted. This research used a bootstrap simulation method to repeatedly shuffle fund performance data and gauge how much could be attributed to luck alone. The results show that only a tiny fraction of funds achieve excess returns large enough to cover their fees (U.S., published 2010). S&P Dow Jones Indices conducts an annual review: in 2024, 65% of U.S. actively managed large-cap equity funds underperformed the S&P 500. Over a 24-year span, an average of 64% underperformed each year. In the 15 years ending 2024, no single fund category saw a majority of active funds outperforming their respective benchmarks. - Evidence grade: B - Sources: Fama EF, French KR (2010). Luck versus Skill in the Cross-Section of Mutual Fund Returns. The Journal of Finance 65(5):1915-1947. ; S&P Dow Jones Indices (2025). SPIVA U.S. Scorecard Year-End 2024. (The official website refuses to be automatically captured, and the numbers are checked against the archive of 2025-05-12: ); S&P Dow Jones Indices (2025). SPIVA Asia Ex-Japan Scorecard Mid-Year 2025 (Report 1a, China Large-Cap underperforms the S&P China A 300: 60.5% in 1 year, 69.6% in 3 years, 50.8% in 5 years). (Official website rejects automatic crawling, check according to archive); Harvey CR, Liu Y (2022). Luck versus Skill in the Cross Section of Mutual Fund Returns: Reexamining the Evidence. The Journal of Finance, 77(3). (Disputing Party) - Notes: Debate exists: one study re-examined this conclusion and argued that the original Fama-French methodology of repeatedly re-sampling data might be overly strict. Under that approach, even funds with genuinely strong outperformance could be classified as “no different from luck.” Thus, the claim that “almost no active funds possess skill” might be overstated. In China, the data is less one-sided than in the U.S. As of June 2025, S&P Dow Jones statistics show that for A-share large-cap active funds, 60.5% underperformed the S&P China A 300 Index over one year, 69.6% over three years, and 50.8% over five years. This dataset only covers up to five years, so longer-term figures remain unavailable. Consequently, while it is still uncertain whether active funds consistently underperform in China, the advantage of lower fees for index funds remains valid. This information does not constitute investment advice. **Original text (Chinese):** ### 17. 用宽基指数基金替代主动管理基金作为长期底仓（长期拿着不动的那部分钱） - 成本：不花钱。代价是你放弃了「选中明星基金经理」的可能。难的是指数跌的时候，你也要跟着一起承受，不能中途跑掉。 - 说人话：主动基金合起来买的那堆股票，已经很接近整个市场了。但它们多收的那笔管理费，是实打实从你到手的收益里扣掉的。把基金的业绩当成运气反复重算来比，能靠多赚的那部分把自己收的费挣回来的基金，很少。 - 收益：美国主动股票型基金的整体组合接近市场组合：这些基金合起来持有的股票，和整个市场差不多。但主动管理的高成本原封不动地变成了投资者更低的净回报（扣完费用后到手的收益）。研究用了自助法模拟，把业绩反复随机重排，看单凭运气能做到什么程度。结果显示，很少有基金能产生足以覆盖成本的超额收益：基金比市场多赚的那部分，够不上它收的那笔费（美国，2010 年发表）。标普道琼斯指数公司每年统计一次：2024 年，美国主动管理的大盘股票基金有 65% 跑输标普 500。它统计了 24 年，平均每年有 64% 跑输。截至 2024 年底的 15 年里，所有类别中都没有哪一类是多数主动基金跑赢的 - 证据等级：B - 来源：Fama EF, French KR (2010). Luck versus Skill in the Cross-Section of Mutual Fund Returns. The Journal of Finance 65(5):1915-1947. ；S&P Dow Jones Indices (2025). SPIVA U.S. Scorecard Year-End 2024. （官网拒绝自动抓取，数字按 2025-05-12 的存档核对：）；S&P Dow Jones Indices (2025). SPIVA Asia Ex-Japan Scorecard Mid-Year 2025（Report 1a，China Large-Cap 对 S&P China A 300 的跑输比例：1 年 60.5%、3 年 69.6%、5 年 50.8%）. （官网拒绝自动抓取，按存档核对）；Harvey CR, Liu Y (2022). Luck versus Skill in the Cross Section of Mutual Fund Returns: Reexamining the Evidence. The Journal of Finance, 77(3). （争议方） - 备注：争议：有一篇文章重新检验过这个结论。它指出，Fama-French 那套反复重抽样本的检验方法抽得不够。照它的算法，就算一只基金多赚的那部分确实很明显，也可能被判成「和运气分不出区别」。所以「几乎没有基金有技能」这个结论可能下得过重了。中国的数字没有美国那么一边倒。标普道琼斯截至 2025 年 6 月的统计，A 股大盘主动基金跑输标普中国 A 股 300 指数的比例，1 年是 60.5%，3 年是 69.6%，5 年是 50.8%。这份统计只算到 5 年，拿不出更长的数。所以在中国，主动基金长期跑不赢指数还没有定论，但指数基金费率低这一点照样成立。不构成投资建议。 **Evidence:** B. Debate exists: one study re-examined this conclusion and argued that the original Fama-French methodology of repeatedly re-sampling data might be overly strict. Under that approach, even funds with genuinely strong outperformance could be classified as “no different from luck.” Thus, the claim that “almost no active funds possess skill” might be overstated. In China, the data is less one-sided than in the U.S. As of June 2025, S&P Dow Jones statistics show that for A-share large-cap active funds, 60.5% underperformed the S&P China A 300 Index over one year, 69.6% over three years, and 50.8% over five years. This dataset only covers up to five years, so longer-term figures remain unavailable. Consequently, while it is still uncertain whether active funds consistently underperform in China, the advantage of lower fees for index funds remains valid. This information does not constitute investment advice. **Source summary:** The collection of stocks held by actively managed funds already closely mirrors the overall market. Yet the extra management fees they charge are deducted straight from your actual returns. When we repeatedly re-randomize fund performance data to test how much luck plays a role, very few funds manage to generate enough outperformance to offset those fees. **Low-ROI detour:** Move “Using broad-market index funds instead of actively managed funds as a long-term core holding (the portion of money you keep invested for years)” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The collection of stocks held by actively managed funds already closely mirrors the overall market. Yet the extra management fees they charge are deducted straight from your actual returns. When we repeatedly re-randomize fund performance data to test how much luck plays a role, very few funds manage to generate enough outperformance to offset those fees.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Fama EF, French KR (2010). Luck versus Skill in the Cross-Section of Mutual Fund Returns. The Journal of Finance 65(5):1915-1947.](https://doi.org/10.1111/j.1540-6261.2010.01598.x); [S&P Dow Jones Indices (2025). SPIVA U.S. Scorecard Year-End 2024.](https://www.spglobal.com/spdji/en/spiva/article/spiva-us/); [S&P Dow Jones Indices (2025). SPIVA Asia Ex-Japan Scorecard Mid-Year 2025（Report 1a，China Large-Cap 对 S&P China A 300 的跑输比例：1 年 60.5%、3 年 69.6%、5 年 50.8%）.](https://web.archive.org/web/20251103165922/https://www.spglobal.com/spdji/en/documents/spiva/spiva-asia-ex-japan-mid-year-2025.pdf); [Harvey CR, Liu Y (2022). Luck versus Skill in the Cross Section of Mutual Fund Returns: Reexamining the Evidence. The Journal of Finance, 77(3).](https://doi.org/10.1111/jofi.13123) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-018 — When picking similar funds, go for those with lower fees Original title: 同类基金优先选费率低的 **Source text (English):** ### 18. When picking similar funds, go for those with lower fees - Cost: There’s no upfront cost to pay. Before buying, just check how much the sum of the management fee, custody fee, and sales service fee comes to. - In plain terms: For every 1 percentage point increase in a fund’s annual fee, the amount you end up with after 20 years drops by roughly 18%, and after 30 years by about 26%. Among funds in the same category, picking one with lower fees is the only thing you can be certain of in advance. - Benefit: The difference in fees gradually erodes your principal through compound interest — that tiny amount deducted each year adds up over time. If a fund’s annual fee is 1 percentage point higher, the final value after 20 years will be roughly 0.99^20, or 18.2%, lower than it would have been otherwise; after 30 years, the drop is about 26%. Since 2023, China has rolled out reforms to fund fees, capping the management fee for actively managed equity funds at 1.2% and the custody fee at 0.2% for newly registered funds as of July 7, 2023. 136 fund companies have also lowered these fees for their existing products to meet these limits. - Evidence grade: C - Sources: China Securities Regulatory Commission (2023). Heads of relevant departments of the China Securities Regulatory Commission answer reporters’ questions on the reform of public fund fee rates. ; The hosting fee shall not exceed the "ceiling standard" of 0.2%. ; Fama EF, French KR (2010). See Article 11. - Notes: This calculation follows the standard formula and assumes both funds generate identical pre-fee returns. In reality, you’d also need to factor in subscription fees, redemption fees, and sales service fees for Class C shares. This information does not constitute investment advice. **Original text (Chinese):** ### 18. 同类基金优先选费率低的 - 成本：不花钱。买之前多看一眼「管理费 + 托管费 + 销售服务费」这三项加起来是多少。 - 说人话：一年的费率每高 1 个百分点，20 年后到手的钱少约 18%，30 年后少约 26%。在同一类基金里挑费率低的，是这件事上唯一一个你能提前确定的东西。 - 收益：费率的差别会按复利一点点吃掉本金，意思是每年被扣掉的那一点会年年叠加。一年的费率高 1 个百分点，20 年后的终值少 0.99^20 ≈ 18.2%，终值就是到那时候账户里剩下的钱；30 年后少约 26%。中国从 2023 年起推行公募基金费率改革，下调了主动权益类基金（主要买股票、由基金经理挑股的那种）的费率上限。从 2023 年 7 月 7 日起，新注册的这类基金管理费率不超过 1.2%，托管费率不超过 0.2%。136 家基金公司把旗下老产品的这两项也降到了这条线以下 - 证据等级：C - 来源：中国证监会 (2023). 证监会有关部门负责人就公募基金费率改革答记者问. ；厦门证监局 (2024). 「新注册的主动权益类基金统一执行"管理费率不超过1.2%、托管费率不超过0.2%"的上限标准」. ；Fama EF, French KR (2010). 见第 11 条. - 备注：这个算式只是照公式算出来的，前提是两只基金扣费之前赚得一样多。实际还要算上申购费、赎回费，以及 C 类份额的销售服务费。不构成投资建议。 **Evidence:** C. This calculation follows the standard formula and assumes both funds generate identical pre-fee returns. In reality, you’d also need to factor in subscription fees, redemption fees, and sales service fees for Class C shares. This information does not constitute investment advice. **Source summary:** For every 1 percentage point increase in a fund’s annual fee, the amount you end up with after 20 years drops by roughly 18%, and after 30 years by about 26%. Among funds in the same category, picking one with lower fees is the only thing you can be certain of in advance. **Low-ROI detour:** Move “When picking similar funds, go for those with lower fees” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “For every 1 percentage point increase in a fund’s annual fee, the amount you end up with after 20 years drops by roughly 18%, and after 30 years by about 26%. Among funds in the same category, picking one with lower fees is the only thing you can be certain of in advance.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 05-011 **Source links:** [中国证监会 (2023). 证监会有关部门负责人就公募基金费率改革答记者问.](http://www.csrc.gov.cn/csrc/c100028/c7418692/content.shtml); [厦门证监局 (2024). 「新注册的主动权益类基金统一执行"管理费率不超过1.2%、托管费率不超过0.2%"的上限标准」.](http://www.csrc.gov.cn/xiamen/c105636/c7511608/content.shtml); [Fama EF, French KR (2010). 见第 11 条.](https://doi.org/10.1111/j.1540-6261.2010.01598.x) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-019 — Don’t put all your money into one stock, one platform, or one property Original title: 别把钱押在一只股票、一个平台、一套房上 **Source text (English):** ### 19. Don’t put all your money into one stock, one platform, or one property - Cost: No cost at all. The hard part is accepting that you won’t always pick the single most profitable option. - In plain terms: As long as multiple assets don’t all rise or fall in perfect unison, spreading your money across them keeps your average expected returns the same, while reducing the ups and downs of your account balance. Conversely, if you invest all your funds in just one stock, platform, or property, any trouble with it directly impacts your entire portfolio. - Benefit: When several assets do not move in perfect lockstep, diversifying your investments maintains your expected returns while lowering overall volatility. This is the core conclusion of Markowitz’s 1952 portfolio theory, which has remained foundational for decades. On the other hand, putting all your money into one single stock or platform means its variance becomes your total portfolio variance — any rise or fall in its value directly affects your portfolio, with no other assets to offset losses when problems arise. - Evidence grade: B - Sources:Markowitz, H. (1952). Portfolio Selection. The Journal of Finance, 7(1), 77–91. - Notes: This is rated as a B grade because the original academic paper relies purely on mathematical derivation, without providing concrete figures on exactly how much diversification reduces potential losses. Diversification can only lessen the fluctuations of your portfolio balance, it does not guarantee you won’t suffer any losses. Buying broad-based index funds (see item 17 in this section) is the easiest way to achieve effective diversification. This information is not intended as investment advice. **Original text (Chinese):** ### 19. 别把钱押在一只股票、一个平台、一套房上 - 成本：不花钱。难的是要接受一件事：你不会正好押中最赚的那一个。 - 说人话：几样东西只要不是完全一起涨、一起跌，把钱分开放，平均能赚到的不变，账户的起伏却会小一些。反过来，钱全押在一只股票、一个平台、一套房上，它一出事，就等于你全部出事。 - 收益：只要几项资产不是完全同涨同跌，把钱分开放，预期收益（平均能赚到的）不变，波动（账户上下起伏）却更小。这是 Markowitz 1952 年提出的组合选择基本结论，此后几十年一直沿用。反过来说，钱全押在一只股票或者一个平台上，它的方差就是你全部的方差，它涨跌多少你就跟着涨跌多少。出事的时候没有任何对冲，也就没有别的资产能帮你补回来 - 证据等级：B - 来源：Markowitz, H. (1952). Portfolio Selection. The Journal of Finance, 7(1), 77–91. - 备注：定成 B 级，是因为那篇经典文献是纯数学推导，没有算出「分散能少亏多少钱」的实际数字。分散只能让账户的涨跌小一些，不保证你不亏。买宽基指数基金（见本节第 17 条）本身就是最省事的分散办法。不构成投资建议。 **Evidence:** B. This is rated as a B grade because the original academic paper relies purely on mathematical derivation, without providing concrete figures on exactly how much diversification reduces potential losses. Diversification can only lessen the fluctuations of your portfolio balance, it does not guarantee you won’t suffer any losses. Buying broad-based index funds (see item 17 in this section) is the easiest way to achieve effective diversification. This information is not intended as investment advice. **Source summary:** As long as multiple assets don’t all rise or fall in perfect unison, spreading your money across them keeps your average expected returns the same, while reducing the ups and downs of your account balance. Conversely, if you invest all your funds in just one stock, platform, or property, any trouble with it directly impacts your entire portfolio. **Low-ROI detour:** Move “Don’t put all your money into one stock, one platform, or one property” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “As long as multiple assets don’t all rise or fall in perfect unison, spreading your money across them keeps your average expected returns the same, while reducing the ups and downs of your account balance. Conversely, if you invest all your funds in just one stock, platform, or property, any trouble with it directly impacts your entire portfolio.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 05-017 **Source links:** [Markowitz, H. (1952). Portfolio Selection. The Journal of Finance, 7(1), 77–91.](https://doi.org/10.1111/j.1540-6261.1952.tb01525.x) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-020 — Individuals who pay income tax can open a personal pension account and deduct up to 12,000 yuan per year before tax; it is not worthwhile for non-taxpayers to do so. Original title: 交个税且税率到 10% 及以上的人开个人养老金账户，每年最多 12000 元能在税前扣掉；不交个税或税率只有 3% 的人开了不划算 **Source text (English):** ### 20. Individuals who pay income tax can open a personal pension account and deduct up to 12,000 yuan per year before tax; it is not worthwhile for non-taxpayers to do so. - Cost: There is no fee to open the account. The real cost is that the funds remain locked until retirement — you cannot withdraw them during that time. - In plain terms: For every yuan you deposit, the tax you save equals your marginal tax rate minus 3%. If you contribute the full 12,000 yuan in a year, a taxpayer at a 10% rate saves 840 yuan, at 20% saves 2,040 yuan, and at 30% saves 3,240 yuan. Those who do not pay income tax gain nothing; they must also pay an additional 3% tax when withdrawing funds, resulting in a net loss. The money stays locked until retirement. - Benefit: The maximum annual contribution of 12,000 yuan can be fully deducted from your total taxable income — whether from wages or business earnings. Any investment returns generated within the account are exempt from personal income tax for now. When withdrawals occur, they are taxed separately at a flat rate of 3%. Thus, the total tax saving equals your marginal tax rate minus 3% multiplied by the actual amount contributed. For example, at a 10% marginal rate you save up to 840 yuan per year; at 20% the saving is 2,040 yuan, and at 30% it reaches 3,240 yuan. Non‑taxpayers receive no benefit now and must pay 3% tax later, making it a net loss. The annual contribution limit resets each calendar year; any unused portion cannot be carried over. This policy has been in effect nationwide since 15 December 2024. - Evidence grade: A - Sources: Ministry of Finance, State Administration of Taxation (2024). Announcement on the nationwide implementation of preferential personal income tax policies for personal pensions (Ministry of Finance and State Administration of Taxation Announcement 2024 No. 21, December 12, 2024). (2022). Implementation Measures for Personal Pensions (Articles 7, 8, 9, 12, and 13). - Notes: This account operates on a closed‑loop basis — once funds are deposited they cannot be withdrawn except under four specific circumstances: reaching the statutory retirement age, becoming completely unable to work, emigrating, or as otherwise stipulated by law. It is therefore not a typical investment vehicle but a long‑term tax‑saving arrangement. Before contributing, calculate how much extra tax you would pay per additional yuan earned to determine an appropriate amount. Avoid using emergency savings for this purpose (see Section 27). You must also select your own investment products; losses are possible. Selection criteria mirror those outlined in Sections 17 and 18 of this chapter — broad‑based index funds with low fees are preferred. Proof of deductions is issued by the Personal Pension Information Management Service Platform. You may elect to claim the deduction either at the time of payroll withholding or during the annual tax reconciliation process (see Section 2). **Original text (Chinese):** ### 20. 交个税且税率到 10% 及以上的人开个人养老金账户，每年最多 12000 元能在税前扣掉；不交个税或税率只有 3% 的人开了不划算 - 成本：开户不花钱。真正的代价是这笔钱会锁到你退休，中途取不出来。 - 说人话：你每存进去一元，省下的税是「你那一档税率减 3%」。一年存满 12000 元，税率 10% 的人省 840 元，20% 的省 2040 元，30% 的省 3240 元。税率只有 3% 的人，省下的税领钱时又交回去，白锁到退休。不交个税的人领钱时还要交 3%，是净亏。 - 收益：交进去的钱，每年最多 12000 元，可以从综合所得或者经营所得里如实扣掉：你存进去多少，就能从要交税的收入里减掉多少。这笔钱在账户里投资赚到的收益，暂时不收个人所得税。将来领出来的时候不并进综合所得，单独按 3% 计税。所以你省下的是「你的边际税率减去 3%」乘以你实际交进去的钱。边际税率就是你每多赚一元要按的那一档税率。算下来：边际税率 10% 的人每年最多省 840 元，20% 的省 2040 元，30% 的省 3240 元。本来就不用交个税的人（年综合所得扣完各项后没到起征点），交钱的时候一分没省，领的时候反而要按 3% 交，是净亏。边际税率只有 3% 的人也不划算。全年综合所得扣完各项后不超过 36000 元，就落在这一档。这些人交钱时省 3%，领钱时再交 3%，正好抵消，钱却白白锁到退休。每月工资被扣了个税，不等于你就在 10% 那一档，要看全年扣完各项后的数。每年的缴费额度按自然年度累计，第二年重新算，当年没交满的不能结转到下一年。这项政策从 2024 年 12 月 15 日起在全国实施（全国） - 证据等级：A - 来源：财政部、税务总局 (2024). 关于在全国范围实施个人养老金个人所得税优惠政策的公告（财政部 税务总局公告 2024 年第 21 号，2024 年 12 月 12 日）. ；人力资源社会保障部等五部门 (2022). 个人养老金实施办法（第七、八、九、十二、十三条）. ；全国人民代表大会常务委员会 (2018). 中华人民共和国个人所得税法（2018 年第七次修正，个人所得税税率表一）. - 备注：这个账户是「封闭运行」的，钱交进去就取不出来。只有四种情况能领：达到领取基本养老金的年龄、完全丧失劳动能力、出国（境）定居、国家规定的其他情形。所以它不是理财，是一笔要锁很多年的税务安排。省下的税只拿一次，钱却要锁到退休，离退休越远，摊到每年的好处越小。粗算一下：税率 10% 的人每存一元省 7 分钱，离退休还有 30 年，摊到每年才 0.2% 多一点。税率 20% 的人每存一元省 1 角 7 分，离退休还有 10 年，摊到每年约 1.7%。先算清楚自己每多赚一元要交多少税，再决定交多少。别为了「薅羊毛」把应急金锁进去（应急金见第 27 条）。账户里的钱还要你自己选产品去投资，是会亏的。选产品的规则和本节第 17、18 条（宽基指数基金、优先选费率低的）一样。扣除凭证由个人养老金信息管理服务平台出具。抵扣的时机你可以选：一种是当年发工资代扣税的时候就扣，另一种是第二年汇算的时候再扣（汇算见第 2 条）。 **Evidence:** A. This account operates on a closed‑loop basis — once funds are deposited they cannot be withdrawn except under four specific circumstances: reaching the statutory retirement age, becoming completely unable to work, emigrating, or as otherwise stipulated by law. It is therefore not a typical investment vehicle but a long‑term tax‑saving arrangement. Before contributing, calculate how much extra tax you would pay per additional yuan earned to determine an appropriate amount. Avoid using emergency savings for this purpose (see Section 27). You must also select your own investment products; losses are possible. Selection criteria mirror those outlined in Sections 17 and 18 of this chapter — broad‑based index funds with low fees are preferred. Proof of deductions is issued by the Personal Pension Information Management Service Platform. You may elect to claim the deduction either at the time of payroll withholding or during the annual tax reconciliation process (see Section 2). **Source summary:** For every yuan you deposit, the tax you save equals your marginal tax rate minus 3%. If you contribute the full 12,000 yuan in a year, a taxpayer at a 10% rate saves 840 yuan, at 20% saves 2,040 yuan, and at 30% saves 3,240 yuan. Those who do not pay income tax gain nothing; they must also pay an additional 3% tax when withdrawing funds, resulting in a net loss. The money stays locked until retirement. **Low-ROI detour:** Move “Individuals who pay income tax can open a personal pension account and deduct up to 12,000 yuan per year before tax; it is not worthwhile for non-taxpayers to do so.” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “For every yuan you deposit, the tax you save equals your marginal tax rate minus 3%. If you contribute the full 12,000 yuan in a year, a taxpayer at a 10% rate saves 840 yuan, at 20% saves 2,040 yuan, and at 30% saves 3,240 yuan. Those who do not pay income tax gain nothing; they must also pay an additional 3% tax when withdrawing funds, resulting in a net loss. The money stays locked until retirement.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 05-002; 05-027 **Source links:** [财政部、税务总局 (2024). 关于在全国范围实施个人养老金个人所得税优惠政策的公告（财政部 税务总局公告 2024 年第 21 号，2024 年 12 月 12 日）.](https://www.gov.cn/zhengce/zhengceku/202412/content_6992498.htm); [人力资源社会保障部等五部门 (2022). 个人养老金实施办法（第七、八、九、十二、十三条）.](https://www.gov.cn/zhengce/zhengceku/2022-11/05/content_5724783.htm); [全国人民代表大会常务委员会 (2018). 中华人民共和国个人所得税法（2018 年第七次修正，个人所得税税率表一）.](http://www.npc.gov.cn/zgrdw/npc/xinwen/2018-09/05/content_2060671.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-021 — Paying for gym visits individually or on short-term plans is only worthwhile if you have a consistent attendance record spanning over a year Original title: 健身房按次付费或短周期付费，除非有一年以上的稳定记录 **Source text (English):** ### 21. Paying for gym visits individually or on short-term plans is only worthwhile if you have a consistent attendance record spanning over a year - Cost: Buying passes individually ends up costing more per visit compared to an annual membership. You’ll need to honestly estimate how many times per month you actually plan to go. - In plain terms: According to three years of data from U.S. gyms, members who signed contracts with monthly fees exceeding $70 attended the gym just 4.3 times per month on average, which works out to over $17 per visit. Meanwhile, a 10‑visit pass costs only $10 per visit. Collectively, these members paid roughly $600 more over their membership period. Unless you’ve already been going to the gym regularly for at least a year, buying individual passes or short‑term plans is far more economical. - Benefit: This study analyzed three years of data from 7,752 members at three U.S. fitness clubs. Members opting for monthly plans costing over $70 visited the gym just 4.3 times per month on average, resulting in a per‑visit cost exceeding $17. In contrast, a 10‑visit pass costs only $10 per visit. Over the same period, these members ended up paying an average of $600 more than they would have with a yearly membership. Additionally, the proportion of monthly‑plan members who kept their membership for over a year was 17% higher than that of annual‑plan members (based on three years of U.S. panel data). - Evidence grade: B - Sources:DellaVigna S, Malmendier U (2006). Paying Not to Go to the Gym. American Economic Review 96(3):694-719. - Notes: This is just one study using data from the United States. Nevertheless, its underlying principle is universally applicable: people tend to overestimate their future self‑control. If you’ve already maintained a consistent routine of going to the gym at least twice a week for a full year, then an annual membership does prove to be the cheaper option. **Original text (Chinese):** ### 21. 健身房按次付费或短周期付费，除非有一年以上的稳定记录 - 成本：按次买，单次价格比年卡摊下来贵一些。你要老实估计自己一个月到底去几次。 - 说人话：美国那份三年的数据里，选月费 70 美元以上合同的会员，平均每月只去 4.3 次，折合每次超过 17 美元。而按次买 10 次卡，每次只要 10 美元。这些人在会籍期间平均多付了 600 美元。除非你已经有一年以上稳定去的记录，否则按次买或者买短期的更划算。 - 收益：这项研究看的是美国 3 家健身俱乐部 7,752 名会员 3 年的数据。选月费超过 70 美元合同的会员，平均每月只去 4.3 次，折合每次超过 17 美元。而 10 次卡只要每次 10 美元。这些人在会籍期间平均多付了 600 美元。另外，月付会员超过一年还没退卡的比例，比年付会员高 17%（美国，三年面板数据） - 证据等级：B - 来源：DellaVigna S, Malmendier U (2006). Paying Not to Go to the Gym. American Economic Review 96(3):694-719. - 备注：这只是一项研究，用的是美国数据。但背后的道理很普遍：人会高估自己将来的自控力。如果你已经有连续一年、每周去两次以上的记录，那年卡确实更便宜。 **Evidence:** B. This is just one study using data from the United States. Nevertheless, its underlying principle is universally applicable: people tend to overestimate their future self‑control. If you’ve already maintained a consistent routine of going to the gym at least twice a week for a full year, then an annual membership does prove to be the cheaper option. **Source summary:** According to three years of data from U.S. gyms, members who signed contracts with monthly fees exceeding $70 attended the gym just 4.3 times per month on average, which works out to over $17 per visit. Meanwhile, a 10‑visit pass costs only $10 per visit. Collectively, these members paid roughly $600 more over their membership period. Unless you’ve already been going to the gym regularly for at least a year, buying individual passes or short‑term plans is far more economical. **Low-ROI detour:** Move “Paying for gym visits individually or on short-term plans is only worthwhile if you have a consistent attendance record spanning over a year” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “According to three years of data from U.S. gyms, members who signed contracts with monthly fees exceeding $70 attended the gym just 4.3 times per month on average, which works out to over $17 per visit. Meanwhile, a 10‑visit pass costs only $10 per visit. Collectively, these members paid roughly $600 more over their membership period. Unless you’ve already been going to the gym regularly for at least a year, buying individual passes or short‑term plans is far more economical.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [DellaVigna S, Malmendier U (2006). Paying Not to Go to the Gym. American Economic Review 96(3):694-719.](https://doi.org/10.1257/aer.96.3.694) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-022 — Sign a written contract before paying a deposit; if a business faces risks, it must stop taking payments, and you have the right to get back any unused balance if it shuts down. Original title: 交预付款要签书面合同；商家出风险要停收，跑路前你有权要回未消费的余额 **Source text (English):** ### 22. Sign a written contract before paying a deposit; if a business faces risks, it must stop taking payments, and you have the right to get back any unused balance if it shuts down. - Cost: No cost involved. The real challenge is insisting on a written contract on the spot — refusing any “pay first, talk later” offers. - In plain terms: Any business that accepts a prepayment from you must sign a written contract with you that clearly outlines how refunds will be handled. If a business runs into serious operational problems, it must stop collecting prepayments. Even if it plans to close or relocate, it must give you advance notice. At that point, you can either demand that it continue providing services or request a refund for any unused balance. Violating these rules results in fines for the business. - Benefit: The regulations require businesses accepting prepayments to sign written contracts that specify refund procedures. If a business faces major operational risks, it must cease taking prepayments. When a business decides to close or move locations, it must inform consumers ahead of time. Consumers have the right to demand continued service delivery or a refund for any unspent balance. Breaching these rules can lead to fines ranging from 1 to 10 times the illegal earnings; if no illegal earnings exist, fines up to 500,000 yuan may apply. - Evidence grade: A - Sources: State Council of China (2024). Consumer Rights Protection Law of China Implementation Regulations (State Council of China Order No. 778, effective on July 1, 2024). Article 22: "Business operators who provide goods or services by collecting advance payments shall enter into a written contract with consumers to agree on the specific content of the goods or services, the price or fees, and the method of refunding the advance payment. Liability for breach of contract and other matters. ""If an operator fails to provide goods or services as agreed, it shall fulfill the agreement or refund the advance payment according to the requirements of the consumer. ""If the operator encounters major business risks that may affect the operator's normal provision of goods or services in accordance with the contract or trading practices, the operator shall notify consumers in advance... Consumers... have the right to require the operator to continue to perform its obligation to provide goods or services, or to request the refund of the unused balance of the advance payment."; - Notes: These regulations mainly serve as a basis for legal action after the fact — they cannot prevent issues beforehand. If a business actually shuts down, its funds are often no longer accessible. Therefore, it is advisable to follow the advice in this section to limit prepayments to small amounts via “pay-per-use” or short-term plans. In case of problems, you can then rely on these regulations to protect your rights. Article 27 of the same regulations also requires businesses collecting deposits to agree in advance on refund methods, procedures, and timeframes, and they cannot impose unreasonable conditions on refunds. **Original text (Chinese):** ### 22. 交预付款要签书面合同；商家出风险要停收，跑路前你有权要回未消费的余额 - 成本：不花钱。难的是当场坚持要一份书面合同，不接受「先充了再说」。 - 说人话：商家收你的预付款，必须和你签书面合同，写清楚怎么退。商家经营出了大问题，就该停止收钱，要停业或搬走也得提前告诉你。这时你可以要它接着提供服务，或者把没花完的余额退给你。商家违反这些规定会被罚款。 - 收益：条例规定，商家收预付款必须订立书面合同，并且在合同里约定退款方式。商家出现重大经营风险的，应当停止收取预付款。商家决定停业或者搬迁的，应当提前告知消费者。消费者有权要求它继续履行，或者退还没消费完的余额。违反的，可以处违法所得 1 到 10 倍的罚款；没有违法所得的，处 50 万元以下罚款 - 证据等级：A - 来源：国务院 (2024). 中华人民共和国消费者权益保护法实施条例（国务院令第 778 号，2024 年 7 月 1 日施行）. 第二十二条：「经营者以收取预付款方式提供商品或者服务的，应当与消费者订立书面合同，约定商品或者服务的具体内容、价款或者费用、预付款退还方式、违约责任等事项。」「经营者未按照约定提供商品或者服务的，应当按照消费者的要求履行约定或者退还预付款。」「经营者出现重大经营风险，有可能影响经营者按照合同约定或者交易习惯正常提供商品或者服务的，应当停止收取预付款。经营者决定停业或者迁移服务场所的，应当提前告知消费者……消费者……有权要求经营者继续履行提供商品或者服务的义务，或者要求退还未消费的预付款余额。」；第五十条罚则 - 备注：条例给的是事后打官司的依据，事前防不住。商家真跑了，钱多半已经不在账上了。所以先按本节「健身房按次付费或短周期付费」那条少充一点，真出事了再靠这个条例去维权。同一个条例第二十七条还规定，商家收押金必须事先约定好退还的方式、程序和时限，不得对退还设置不合理的条件。 **Evidence:** A. These regulations mainly serve as a basis for legal action after the fact — they cannot prevent issues beforehand. If a business actually shuts down, its funds are often no longer accessible. Therefore, it is advisable to follow the advice in this section to limit prepayments to small amounts via “pay-per-use” or short-term plans. In case of problems, you can then rely on these regulations to protect your rights. Article 27 of the same regulations also requires businesses collecting deposits to agree in advance on refund methods, procedures, and timeframes, and they cannot impose unreasonable conditions on refunds. **Source summary:** Any business that accepts a prepayment from you must sign a written contract with you that clearly outlines how refunds will be handled. If a business runs into serious operational problems, it must stop collecting prepayments. Even if it plans to close or relocate, it must give you advance notice. At that point, you can either demand that it continue providing services or request a refund for any unused balance. Violating these rules results in fines for the business. **Low-ROI detour:** Move “Sign a written contract before paying a deposit; if a business faces risks, it must stop taking payments, and you have the right to get back any unused balance if it shuts down.” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Any business that accepts a prepayment from you must sign a written contract with you that clearly outlines how refunds will be handled. If a business runs into serious operational problems, it must stop collecting prepayments. Even if it plans to close or relocate, it must give you advance notice. At that point, you can either demand that it continue providing services or request a refund for any unused balance. Violating these rules results in fines for the business.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国务院 (2024). 中华人民共和国消费者权益保护法实施条例（国务院令第 778 号，2024 年 7 月 1 日施行）.](https://www.gov.cn/zhengce/zhengceku/202403/content_6940159.htm); 第五十条罚则 **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-023 — Implementing a 24-hour cooling-off period for non-essential big-ticket purchases; making full use of the seven-day no-questions-asked return policy for online shopping Original title: 大额非必需购买设 24 小时冷静期，网购善用七日无理由退货 **Source text (English):** ### 23. Implementing a 24-hour cooling-off period for non-essential big-ticket purchases; making full use of the seven-day no-questions-asked return policy for online shopping - Cost: No direct monetary cost. You simply have to wait an extra day to receive what you want. Usually, you’re responsible for return shipping fees. The real challenge is resisting the urge to place the order on the same day. - In plain terms: What you save is exactly the money spent on items you no longer want the very next day. For online purchases, you can return them for any reason within seven days of delivery. There are a few categories excluded from this policy: custom-made items, perishable goods, digital products that have been opened, and newspapers and periodicals. - Benefit: What you save is precisely that portion of impulse buys you no longer want after a day. There is no single universal percentage representing this share. As mentioned, online purchases can be returned within seven days of receipt, with the same exclusions applying. This policy has been in effect in China since 2017. - Evidence grade: C - Sources: State Administration for Market Regulation of China (revised in 2020). Interim Measures for Seven-Day Return of Goods Purchased Online without Reason (General Administration Order No. 31). - Notes: The cooling-off period is essentially a practical measure with no direct academic evidence backing it up. For purchases not deterred by this period, the seven-day no-questions-asked return policy still applies. Before initiating a return, make sure to verify two things: whether the item falls under the excluded categories, and whether its packaging remains intact. **Original text (Chinese):** ### 23. 大额非必需购买设 24 小时冷静期，网购善用七日无理由退货 - 成本：不花钱。想要的东西要晚一天才拿到。退货的运费通常要你自己出。难的是当天忍住不下单。 - 说人话：省下来的，是那些你第二天就不想要的东西。网购的东西，从你收到货那天算起，七天之内可以无理由退。有几类不能退：按你的要求定做的，生鲜和容易坏的，已经拆封的数字商品，还有报刊。 - 收益：省下来的是冲动买的东西里「第二天就不想要了」的那部分。这部分占多少，给不出统一的比例。网上买的商品，从收到那天算起七日内可以无理由退货。有四类除外：定做的、鲜活易腐的、已经拆封的数字商品、报刊（中国，2017 年起施行） - 证据等级：C - 来源：国家市场监督管理总局 (2020 修订). 网络购买商品七日无理由退货暂行办法（总局令第 31 号）. - 备注：「冷静期」本身是经验做法，没有直接的文献支持。冷静期没拦住的，还有七日无理由退货这条制度可用。退货之前先确认两件事：这件商品在不在不能退的清单里，包装还完不完好。 **Evidence:** C. The cooling-off period is essentially a practical measure with no direct academic evidence backing it up. For purchases not deterred by this period, the seven-day no-questions-asked return policy still applies. Before initiating a return, make sure to verify two things: whether the item falls under the excluded categories, and whether its packaging remains intact. **Source summary:** What you save is exactly the money spent on items you no longer want the very next day. For online purchases, you can return them for any reason within seven days of delivery. There are a few categories excluded from this policy: custom-made items, perishable goods, digital products that have been opened, and newspapers and periodicals. **Low-ROI detour:** Move “Implementing a 24-hour cooling-off period for non-essential big-ticket purchases; making full use of the seven-day no-questions-asked return policy for online shopping” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “What you save is exactly the money spent on items you no longer want the very next day. For online purchases, you can return them for any reason within seven days of delivery. There are a few categories excluded from this policy: custom-made items, perishable goods, digital products that have been opened, and newspapers and periodicals.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国家市场监督管理总局 (2020 修订). 网络购买商品七日无理由退货暂行办法（总局令第 31 号）.](https://www.gov.cn/zhengce/zhengceku/2020-11/03/content_5557118.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-024 — Don’t fall for “strikethrough prices” or impulse buying during sales Original title: 不为「划线价」和大促囤货 **Source text (English):** ### 24. Don’t fall for “strikethrough prices” or impulse buying during sales - Cost: Zero monetary cost. The trade‑off is that you might miss out on some genuine discounts. You’ll need to keep track of the regular prices of the items you buy most often. The real challenge is resisting the urge to stock up on the day of a sale. - In plain terms: When judging whether something is cheap or expensive, people rely on the first price they see; later adjustments rarely make up for that initial impression. Thus, a claim like “original price 999, now 499” makes us systematically overestimate how much we’re saving. By regulation, the baseline for a discount should be the lowest price at which the item actually sold in the seven days preceding the promotion; the crossed‑out price isn’t necessarily a real transaction price. - Benefit: Human judgment is anchored to the first price encountered, and subsequent corrections are usually insufficient. Consequently, statements such as “original price 999, now 499” inflate our perception of the discount amount. Official rules require that the reference price be the minimum actual sale price recorded in the same store during the seven days prior to the sale; the discount percentage must be calculated against that figure. The price marked through may never have been charged in reality (China, effective 2020). - Evidence grade: C - Sources: Tversky A, Kahneman D (1974). Judgment under Uncertainty: Heuristics and Biases. Science 185(4157):1124-1131. ; State Administration for Market Regulation of China (2020). (General Administration Order No. 32, Article 21). - Notes: The anchoring effect is a finding from laboratory studies; no one has quantified exactly how much money consumers lose by over‑buying. There are also hidden costs: items may expire, they take up space, and we tend to use them more simply because they’re on hand. Only purchase in bulk when all three conditions hold: a long shelf life, a definite need for the product, and a price genuinely lower than its usual cost. **Original text (Chinese):** ### 24. 不为「划线价」和大促囤货 - 成本：不花钱。代价是有些真折扣你也放过了。你得记住自己常买那几样东西的日常价。难的是大促当天忍住不囤。 - 说人话：人判断一样东西贵不贵，靠的是最先看到的那个数字，之后再怎么调整都调不够。所以「原价 999 现价 499」会让你系统性地高估它有多便宜。而按规定，打折要拿来当基准的，只是这家店促销前七天里的最低成交价。那个划掉的价格，不一定真卖过。 - 收益：人的判断会被最先看到的数字定住，之后再调整通常调不够。所以「原价 999 现价 499」会系统性地抬高你对「便宜了多少」的估计。监管规定，折价的基准应当是促销前七日内同一家店的最低成交价，打几折要拿这家店促销前七天里实际卖出去的最低价当参照。划掉的那个价格，不一定真的卖过（中国，2020 年起施行） - 证据等级：C - 来源：Tversky A, Kahneman D (1974). Judgment under Uncertainty: Heuristics and Biases. Science 185(4157):1124-1131. ；国家市场监督管理总局 (2020). 规范促销行为暂行规定（总局令第 32 号，第二十一条）. - 备注：锚定效应是实验室里得出的结论，没有人算过囤货实际亏多少钱。囤货还有几笔你不会记在账上的成本：东西过期，占地方，以及「反正家里有，那就多用点」。只囤这三种都满足的东西：保质期长，确定会用完，单价确实比以前的价格低。 **Evidence:** C. The anchoring effect is a finding from laboratory studies; no one has quantified exactly how much money consumers lose by over‑buying. There are also hidden costs: items may expire, they take up space, and we tend to use them more simply because they’re on hand. Only purchase in bulk when all three conditions hold: a long shelf life, a definite need for the product, and a price genuinely lower than its usual cost. **Source summary:** When judging whether something is cheap or expensive, people rely on the first price they see; later adjustments rarely make up for that initial impression. Thus, a claim like “original price 999, now 499” makes us systematically overestimate how much we’re saving. By regulation, the baseline for a discount should be the lowest price at which the item actually sold in the seven days preceding the promotion; the crossed‑out price isn’t necessarily a real transaction price. **Low-ROI detour:** Move “Don’t fall for “strikethrough prices” or impulse buying during sales” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “When judging whether something is cheap or expensive, people rely on the first price they see; later adjustments rarely make up for that initial impression. Thus, a claim like “original price 999, now 499” makes us systematically overestimate how much we’re saving. By regulation, the baseline for a discount should be the lowest price at which the item actually sold in the seven days preceding the promotion; the crossed‑out price isn’t necessarily a real transaction price.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Tversky A, Kahneman D (1974). Judgment under Uncertainty: Heuristics and Biases. Science 185(4157):1124-1131.](https://doi.org/10.1126/science.185.4157.1124); [国家市场监督管理总局 (2020). 规范促销行为暂行规定（总局令第 32 号，第二十一条）.](https://www.samr.gov.cn/zw/zfxxgk/fdzdgknr/fgs/art/2023/art_cae53a080be2401e8f91c6d6291539f8.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-025 — It’s better to choose a non‑return insurance plan and treat any “refunds” or dividends as non‑guaranteed benefits Original title: 保险优先买消费型，把「返还」「分红」当作不保证的部分 **Source text (English):** ### 25. It’s better to choose a non‑return insurance plan and treat any “refunds” or dividends as non‑guaranteed benefits - Cost: With a non‑return plan, no money is returned at maturity, which can make it feel like “wasted money.” You’ll need to handle your own savings. The hardest part is accepting that this money won’t be coming back. - In plain terms: The insurance company makes no promises about any dividends or refunds you might receive. Policy documents must explicitly state in bold text that “future policy dividends are non‑guaranteed benefits.” The extra premiums paid for return features essentially act as a savings account managed by the insurer; there’s no guarantee on returns, and withdrawals are difficult. - Benefit: Regulatory rules require that dividend‑type products clearly indicate in bold print that “future policy dividends are non‑guaranteed benefits, and their distribution is uncertain.” The dividend illustration is the projected payout table provided by the insurer; its maximum interest spread is 4.5% minus the policy’s guaranteed interest rate. This guaranteed rate is the fixed return stated in the contract. Premiums paid for return or dividend features function similarly to a savings account held by the insurer — with no guaranteed returns and limited liquidity; withdrawals are hard to arrange (China, effective 2023). - Evidence grade: C - Sources: China Banking and Insurance Regulatory Commission (2022). Information Disclosure Rules for Personal Insurance Products with a Period of More than One Year (Banking and Insurance Regulatory Commission [2022] No. 24). - Notes: While return‑type insurance can help people who struggle to save by enforcing regular payments, this advice applies mainly to individuals who can manage their own finances. Whether opting for a non‑return plan and investing the saved premiums is truly superior to buying a return‑type policy depends on the specific product; no systematic data are available to support this comparison here. This information is not financial advice. **Original text (Chinese):** ### 25. 保险优先买消费型，把「返还」「分红」当作不保证的部分 - 成本：消费型保险到期不返钱，心里会觉得「这钱白花了」。存钱的事要你自己安排。难的就是接受这笔钱拿不回来。 - 说人话：分红和返还的那部分钱，保险公司不保证给你。说明书上必须用加粗字写明「未来的保单红利为非保证利益」。你为返还多交的保费，等于交给保险公司替你存着，收益不保证，想取出来也不容易。 - 收益：监管规则要求，分红型产品的说明书要用加粗字体提示「未来的保单红利为非保证利益，其红利分配是不确定的」。红利演示就是保险公司给你看的那张分红测算表，它的利差上限是 4.5% 减去产品预定利率。预定利率就是合同里定死的那一档收益率。返还型和分红型多交的那部分保费，相当于交给保险公司代管的储蓄。它收益不保证，流动性也差，想取出来不容易（中国，2023 年起施行） - 证据等级：C - 来源：中国银保监会 (2022). 一年期以上人身保险产品信息披露规则（银保监规〔2022〕24 号）. - 备注：争议：对完全存不下钱的人来说，返还型保险逼着你按期交钱，这个作用有实际价值。上面的建议针对的是能管住自己的普通人。「买消费型，把省下的保费自己拿去投资」比「买返还型」到底好多少，要看具体产品，本节没有可以引用的系统性数据。不构成投资建议。 **Evidence:** C. While return‑type insurance can help people who struggle to save by enforcing regular payments, this advice applies mainly to individuals who can manage their own finances. Whether opting for a non‑return plan and investing the saved premiums is truly superior to buying a return‑type policy depends on the specific product; no systematic data are available to support this comparison here. This information is not financial advice. **Source summary:** The insurance company makes no promises about any dividends or refunds you might receive. Policy documents must explicitly state in bold text that “future policy dividends are non‑guaranteed benefits.” The extra premiums paid for return features essentially act as a savings account managed by the insurer; there’s no guarantee on returns, and withdrawals are difficult. **Low-ROI detour:** Move “It’s better to choose a non‑return insurance plan and treat any “refunds” or dividends as non‑guaranteed benefits” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The insurance company makes no promises about any dividends or refunds you might receive. Policy documents must explicitly state in bold text that “future policy dividends are non‑guaranteed benefits.” The extra premiums paid for return features essentially act as a savings account managed by the insurer; there’s no guarantee on returns, and withdrawals are difficult.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [中国银保监会 (2022). 一年期以上人身保险产品信息披露规则（银保监规〔2022〕24 号）.](https://www.gov.cn/zhengce/zhengceku/2023-01/04/content_5735014.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-026 — Get sufficient third‑party liability coverage: the mandatory insurance limits are uniform nationwide and relatively low, so any excess must be paid out of your own pocket Original title: 三者险买够：交强险限额全国统一且不高，超出的部分从你自己家里出 **Source text (English):** ### 26. Get sufficient third‑party liability coverage: the mandatory insurance limits are uniform nationwide and relatively low, so any excess must be paid out of your own pocket - Cost: Commercial third‑party liability insurance costs a few hundred to a few thousand yuan per year. The higher the coverage amount you choose, the cheaper the premium becomes per unit of coverage. - In plain terms: When you’re at fault, the mandatory insurance pays out only up to three specific limits: 180,000 yuan for death or disability, 18,000 yuan for medical expenses, and 2,000 yuan for property damage. These amounts cannot be combined or transferred between categories. Compensation for injuries often exceeds these caps, and any shortfall must be paid by you personally; therefore, it’s essential to purchase enough commercial third‑party coverage. - Benefit: Nationwide, mandatory insurance enforces uniform liability limits. These limits are calculated separately for four categories: death or disability, medical costs, property damage, and compensation payable when you’re not at fault. Following the 2020 overhaul of auto insurance, the total maximum payout is now 200,000 yuan, broken down as 180,000 yuan for death/disability, 18,000 yuan for medical costs, and 2,000 yuan for property damage. When you’re not liable, the limits drop to 18,000 yuan for death/disability, 1,800 yuan for medical costs, and 100 yuan for property damage. Any amount above these caps must be borne by the responsible party; drivers lacking mandatory coverage face vehicle impoundment and a fine equal to twice the unpaid premium. - Evidence grade: A - Sources: State Council of China (revised in 2006, 2012). Regulations on Compulsory Motor Vehicle Traffic Accident Liability Insurance (State Council of China Order No. 462, revised by Order No. 618) Article 23: "Compulsory motor vehicle traffic accident liability insurance has unified liability limits nationwide. The liability limits are divided into death and disability compensation limits and medical expense compensation limits, The limit of compensation for property damage and the limit of compensation for which the insured is not responsible for road traffic accidents. "The limit of liability shall be stipulated by the China Insurance Regulatory Commission in conjunction with the State Council of China Ministry of Public Security, the State Council of China's health authorities, and the State Council of China's agriculture authorities. "Article 21 Compensation within the limit; Article 39 If the vehicle is not insured, the traffic management department of the public security organ shall impound the motor vehicle... and impose a fine of twice the insurance premium payable in accordance with the minimum liability limit." ; China Banking and Insurance Regulatory Commission (2020). Guiding Opinions on Implementing Comprehensive Reform of Auto Insurance (Yinbao Jianfa [2020] No. 41, 4 (4): "Increase the total liability limit of compulsory traffic insurance from 122,000 yuan to 200,000 yuan, of which the death and disability compensation limit is increased from 110,000 yuan to 180,000 yuan, the medical expense compensation limit is increased from 10,000 yuan to 18,000 yuan, and the property loss compensation limit remains unchanged at 2,000 yuan"). (State Council of China Communiqué) - Notes: These limits are set by financial regulators and may be adjusted over time. The figures cited reflect current values after the September 2020 reforms; it’s advisable to verify them before purchasing a policy. Crucially, mandatory insurance pays out per category separately — unused portions cannot be applied toward other categories. Compensation claims often surpass these caps, leaving drivers personally liable for the remainder. While this guide does not prescribe an exact coverage amount, it highlights how a modest additional outlay can safeguard you against a scenario with low probability yet potentially devastating financial impact. **Original text (Chinese):** ### 26. 三者险买够：交强险限额全国统一且不高，超出的部分从你自己家里出 - 成本：商业第三者责任险一年几百到上千元。保额买得越高，平摊到每一元保额上的保费反而越便宜。 - 说人话：你有责任时，交强险最多赔三项：死亡伤残 18 万元，医疗费用 1.8 万元，财产损失 2000 元。三项分开算，不能互相挪用。撞伤人的赔偿很容易超过这些限额，超出的钱要你自己家掏，所以商业三者险要买够。 - 收益：交强险在全国范围内实行统一的责任限额。限额分成四项分别计算：死亡伤残、医疗费用、财产损失，以及你没有责任时的赔偿。2020 年车险综合改革以后，现行的总责任限额是 20 万元。这 20 万元里，死亡伤残 18 万元、医疗费用 1.8 万元、财产损失 0.2 万元。你没有责任的时候，死亡伤残 1.8 万元、医疗费用 1800 元、财产损失 100 元。超出限额的部分由侵权人自己承担，撞了人的一方要自己掏钱。没投交强险的，车辆会被扣留，还要罚应缴保险费的 2 倍 - 证据等级：A - 来源：国务院 (2006, 2012 修订). 机动车交通事故责任强制保险条例（国务院令第 462 号，第 618 号令修改）第二十三条：「机动车交通事故责任强制保险在全国范围内实行统一的责任限额。责任限额分为死亡伤残赔偿限额、医疗费用赔偿限额、财产损失赔偿限额以及被保险人在道路交通事故中无责任的赔偿限额。」「责任限额由保监会会同国务院公安部门、国务院卫生主管部门、国务院农业主管部门规定。」第二十一条限额内赔偿；第三十九条未投保的「由公安机关交通管理部门扣留机动车……处依照规定投保最低责任限额应缴纳的保险费的2倍罚款」. ；中国银行保险监督管理委员会 (2020). 关于实施车险综合改革的指导意见（银保监发〔2020〕41 号，四（四）：「将交强险总责任限额从12.2万元提高到20万元，其中死亡伤残赔偿限额从11万元提高到18万元，医疗费用赔偿限额从1万元提高到1.8万元，财产损失赔偿限额维持0.2万元不变」）. （国务院公报） - 备注：限额由金融监管部门定，会调整。这组数字是 2020 年 9 月车险综合改革以后的现行值，买保险前可以再核一次。关键是它的结构：交强险按项目分开赔，一项没赔完，剩下的额度不能挪去补另一项。撞伤人的赔偿总额可以远远超过它，超出的差额没有任何保险替你出。三者险保额到底买多少，本书不给数字。但它是这本书里少数几处「多花几百元，换掉一件概率很小、真摊上能压垮一个家的事」。 **Evidence:** A. These limits are set by financial regulators and may be adjusted over time. The figures cited reflect current values after the September 2020 reforms; it’s advisable to verify them before purchasing a policy. Crucially, mandatory insurance pays out per category separately — unused portions cannot be applied toward other categories. Compensation claims often surpass these caps, leaving drivers personally liable for the remainder. While this guide does not prescribe an exact coverage amount, it highlights how a modest additional outlay can safeguard you against a scenario with low probability yet potentially devastating financial impact. **Source summary:** When you’re at fault, the mandatory insurance pays out only up to three specific limits: 180,000 yuan for death or disability, 18,000 yuan for medical expenses, and 2,000 yuan for property damage. These amounts cannot be combined or transferred between categories. Compensation for injuries often exceeds these caps, and any shortfall must be paid by you personally; therefore, it’s essential to purchase enough commercial third‑party coverage. **Low-ROI detour:** Move “Get sufficient third‑party liability coverage: the mandatory insurance limits are uniform nationwide and relatively low, so any excess must be paid out of your own pocket” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “When you’re at fault, the mandatory insurance pays out only up to three specific limits: 180,000 yuan for death or disability, 18,000 yuan for medical expenses, and 2,000 yuan for property damage. These amounts cannot be combined or transferred between categories. Compensation for injuries often exceeds these caps, and any shortfall must be paid by you personally; therefore, it’s essential to purchase enough commercial third‑party coverage.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** 国务院 (2006, 2012 修订). 机动车交通事故责任强制保险条例（国务院令第 462 号，第 618 号令修改）第二十三条：「机动车交通事故责任强制保险在全国范围内实行统一的责任限额。责任限额分为死亡伤残赔偿限额、医疗费用赔偿限额、财产损失赔偿限额以及被保险人在道路交通事故中无责任的赔偿限额。」「责任限额由保监会会同国务院公安部门、国务院卫生主管部门、国务院农业主管部门规定。」第二十一条限额内赔偿; [第三十九条未投保的「由公安机关交通管理部门扣留机动车……处依照规定投保最低责任限额应缴纳的保险费的2倍罚款」.](http://www.gov.cn/gongbao/content/2012/content_2131962.htm); [中国银行保险监督管理委员会 (2020). 关于实施车险综合改革的指导意见（银保监发〔2020〕41 号，四（四）：「将交强险总责任限额从12.2万元提高到20万元，其中死亡伤残赔偿限额从11万元提高到18万元，医疗费用赔偿限额从1万元提高到1.8万元，财产损失赔偿限额维持0.2万元不变」）.](https://www.gov.cn/gongbao/content/2020/content_5567758.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-027 — Set aside an emergency fund equal to 3–6 months of living expenses in a readily accessible account Original title: 先存出 3 到 6 个月生活费的应急金，放在随时能取的地方 **Source text (English):** ### 27. Set aside an emergency fund equal to 3–6 months of living expenses in a readily accessible account - Cost: There is no direct monetary cost. The trade-off is forgoing higher returns; the funds must be kept in a checking account, money market fund, or any deposit account that allows immediate withdrawals. The real challenge lies in resisting the urge to dip into the fund while saving it up. - In plain terms: Keep 3 to 6 months’ worth of living expenses in an account you can withdraw from at any time. This way, if you lose your job or fall ill, you won’t have to borrow money at an 18% annual interest rate, nor will you need to sell your investments at a loss. Deposits in banks are protected by deposit insurance, which covers up to 500,000 RMB per bank in China. - Benefit: An emergency fund eliminates the need to borrow money or sell investments at a loss during unexpected events like job loss or illness. For details on the minimum annual interest rates for consumer loans and credit card payments, see Section 7 of this chapter (which advises against relying on minimum credit card payments). - Evidence grade: C - Sources:State Council of China (2015). Deposit Insurance Regulations (State Council of China Order No. 660, Article 5). - Notes: The recommendation to save 3–6 months’ worth of expenses is a widely accepted guideline, but no official or academic sources have been identified to support it, hence the C grade. The required amount should be calculated based on your regular monthly expenses, not your income. This information does not constitute investment advice. **Original text (Chinese):** ### 27. 先存出 3 到 6 个月生活费的应急金，放在随时能取的地方 - 成本：不花钱。代价是这笔钱要放弃更高的收益，只能放在活期、货币基金，或者随时能取的存款里。难的是攒的过程中忍住不动它。 - 说人话：把 3 到 6 个月的生活费放在随时能取出来的地方。这样失业或者生病的时候，你就不用去借那种一年要付 18% 利息的钱，也不用亏着把手里的投资卖掉。存在银行里的钱有存款保险，同一家银行最高赔 50 万元。 - 收益：有了应急金，失业或者生病的时候你就不用去借钱，也不用亏着把投资卖掉。消费贷和信用卡最低还款按年算的利率，见本节第 7 条（不用信用卡最低还款）。存在银行里的钱受存款保险保护，同一家银行最高偿付 50 万元（中国，2015 年） - 证据等级：C - 来源：国务院 (2015). 存款保险条例（国务院令第 660 号，第五条）. - 备注：「3 到 6 个月」是大家通行的经验，没有找到官方或者学术上的原始出处，所以标成 C 级。金额按你自己每月的固定支出来算，不按收入算。不构成投资建议。 **Evidence:** C. The recommendation to save 3–6 months’ worth of expenses is a widely accepted guideline, but no official or academic sources have been identified to support it, hence the C grade. The required amount should be calculated based on your regular monthly expenses, not your income. This information does not constitute investment advice. **Source summary:** Keep 3 to 6 months’ worth of living expenses in an account you can withdraw from at any time. This way, if you lose your job or fall ill, you won’t have to borrow money at an 18% annual interest rate, nor will you need to sell your investments at a loss. Deposits in banks are protected by deposit insurance, which covers up to 500,000 RMB per bank in China. **Low-ROI detour:** Move “Set aside an emergency fund equal to 3–6 months of living expenses in a readily accessible account” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Keep 3 to 6 months’ worth of living expenses in an account you can withdraw from at any time. This way, if you lose your job or fall ill, you won’t have to borrow money at an 18% annual interest rate, nor will you need to sell your investments at a loss. Deposits in banks are protected by deposit insurance, which covers up to 500,000 RMB per bank in China.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 05-007 **Source links:** [国务院 (2015). 存款保险条例（国务院令第 660 号，第五条）.](https://www.gov.cn/zhengce/content/2015-03/31/content_9562.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-028 — Run a quick comparison before paying off your mortgage — don’t rely on gut feeling Original title: 提前还房贷之前先做一道比较题，不要凭感觉 **Source text (English):** ### 28. Run a quick comparison before paying off your mortgage — don’t rely on gut feeling - Cost: No cost at all. It only takes about half an hour to do the math. You’ll need to honestly estimate the steady after‑tax return you can expect over the long run. - In plain terms: Paying off your mortgage is essentially the same as earning a guaranteed return equal to your mortgage rate. So the only question you need to ask is: can you reliably earn a higher after‑tax return than that rate? If the answer is yes, it makes sense to keep the money invested. If not, or if you’re unsure, paying off the loan is the better choice. With an equal principal‑and‑interest repayment plan, most of the early payments go toward interest; the earlier you pay, the more you save. Most bank apps have a “pre‑payment calculator” that gives you the exact numbers. - Benefit: The calculation works like this: let r be the annual mortgage rate as stated in your contract. As of 20 August 2026, the 5‑year LPR in China is 3.5%; the actual rate you pay is either higher or lower than this figure. Next, let g represent the after‑tax annual return you can expect from an alternative investment — the average percentage gain you’d earn each year by putting that money elsewhere. Paying off the mortgage guarantees you a return of exactly r; each dollar you apply to the loan earns you that rate for sure. If g consistently exceeds r, it’s better to keep the money invested. If g is lower than r, or if you can’t reliably predict it, paying off the loan locks in a risk‑free return equal to r. Again, because most of the early payments under an equal principal‑and‑interest plan cover interest, the earlier you pay, the more you save. This effect is clearly shown by the numbers produced by your bank’s pre‑payment calculator (Chinese rates as of 2026). - Evidence grade: C - Sources: The National Interbank Funding Center is authorized by the People's Bank of China (2026). Loan Prime Rate (LPR) Announcement on August 20, 2026. - Notes: This section provides only the calculation method, not a definitive recommendation. It’s relatively rare for investment returns to reliably surpass mortgage rates. Regardless of which option you choose, be sure to keep enough cash on hand for emergencies. Also, check your contract for any prepayment penalties. This information is not intended as financial advice. **Original text (Chinese):** ### 28. 提前还房贷之前先做一道比较题，不要凭感觉 - 成本：不花钱。花半小时算一笔账。你要老实估计自己能拿到的、扣完税以后的稳定收益率。 - 说人话：提前还房贷，等于稳稳赚到你的房贷利率。所以只问一件事：你能长期稳定拿到的税后收益，比房贷利率高吗？高就别急着还，不高或说不准就还。等额本息前几年利息占得多，越早还省得越多。银行 App 的「提前还款试算」能直接算出数字。 - 收益：算法是这样。先设房贷年利率为 r，按你的合同来。2026 年 8 月 20 日 5 年期以上 LPR 为 3.5%，实际执行的利率是在 LPR 上加点或者减点。再设 g 为你可选的另一种投资扣完税后的年化收益：这笔钱换个地方投，平均每年能赚到的比例。提前还款的确定收益率就是 r，每还掉一笔，就等于稳稳赚到了 r。如果 g 稳定大于 r，钱留在投资里更划算。如果 g 小于 r，或者 g 根本说不准，那提前还款就等于锁定一笔无风险的 r。等额本息前几年你还进去的钱里，利息占得多，所以越早还省下的利息越多。这一点用银行 App 的「提前还款试算」直接看数字（中国，2026 年利率） - 证据等级：C - 来源：全国银行间同业拆借中心受中国人民银行授权 (2026). 2026 年 8 月 20 日贷款市场报价利率（LPR）公告. - 备注：这里只给算法，不下结论。投资收益能稳定超过房贷利率的情况是少数。但不管你选哪一边，都要先留够应急现金。另外注意看合同里有没有提前还款违约金的条款。不构成投资建议。 **Evidence:** C. This section provides only the calculation method, not a definitive recommendation. It’s relatively rare for investment returns to reliably surpass mortgage rates. Regardless of which option you choose, be sure to keep enough cash on hand for emergencies. Also, check your contract for any prepayment penalties. This information is not intended as financial advice. **Source summary:** Paying off your mortgage is essentially the same as earning a guaranteed return equal to your mortgage rate. So the only question you need to ask is: can you reliably earn a higher after‑tax return than that rate? If the answer is yes, it makes sense to keep the money invested. If not, or if you’re unsure, paying off the loan is the better choice. With an equal principal‑and‑interest repayment plan, most of the early payments go toward interest; the earlier you pay, the more you save. Most bank apps have a “pre‑payment calculator” that gives you the exact numbers. **Low-ROI detour:** Move “Run a quick comparison before paying off your mortgage — don’t rely on gut feeling” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Paying off your mortgage is essentially the same as earning a guaranteed return equal to your mortgage rate. So the only question you need to ask is: can you reliably earn a higher after‑tax return than that rate? If the answer is yes, it makes sense to keep the money invested. If not, or if you’re unsure, paying off the loan is the better choice. With an equal principal‑and‑interest repayment plan, most of the early payments go toward interest; the earlier you pay, the more you save. Most bank apps have a “pre‑payment calculator” that gives you the exact numbers.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国银行间同业拆借中心受中国人民银行授权 (2026). 2026 年 8 月 20 日贷款市场报价利率（LPR）公告.](https://www.chinamoney.com.cn/chinese/rdgz/20260820/3399885.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-029 — When shopping online, follow platform rules and laws — not influencers or “positive reviews” Original title: 网购认平台规则和法条，不认主播和「好评」 **Source text (English):** ### 29. When shopping online, follow platform rules and laws — not influencers or “positive reviews” - Cost: There’s no cost involved. Just take a moment before ordering to read the return policy and deposit rules. After receiving your purchase, keep screenshots of the order, the livestream replay, and any chat records. The real challenge is resisting the persuasive atmosphere created by influencers. - In plain terms: If a seller cheats you, they must pay three times the amount you paid — with a minimum compensation of 500 yuan. Platforms that know sellers are breaking the law but do nothing must share in the liability. The maximum deposit allowed is 20% of the contract value; if you break the contract, that deposit is forfeited, but if the seller does, they must return double the amount. Organizing fake orders or fake positive reviews in livestreams is illegal, and algorithmic price discrimination based on personal data is strictly prohibited. - Benefit: Sellers found guilty of fraud must pay three times the purchase price, with a minimum payout of 500 yuan. Platforms aware — or reasonably expected to know — that sellers are violating laws must also bear joint liability, so you can seek compensation directly from them. Livestream hosts and platforms may not fabricate transaction volumes, follower counts, views, or likes, nor spread false information; doing so incurs civil liability. Those caught orchestrating fake transactions or reviews face fines up to 1 million yuan; repeat offenders may be fined between 1 million and 2 million yuan and even lose their business license. Deposits must stay under 20% of the contract total; if you breach the contract, that deposit is lost, but if the seller does, they must return double it. Using personal data for automated pricing decisions that result in unfair price differences — commonly known as “algorithmic price discrimination” — is illegal nationwide. - Evidence grade: A - Sources: Standing Committee of the National People's Congress (2013 amendment). Consumer Rights Protection Law (Articles 44, 55). (Reprinted by State Administration for Market Regulation of China); Cyberspace Administration of China and seven other departments (2021). Measures for the Management of Online Live Marketing (Trial) (Articles 18, 28). ; National People’s Congress Standing Committee (2025 revision). Anti-Unfair Competition Law (Articles 9, 25). (Reprinted by the National Council for Social Security Fund); National People’s Congress (2020). Civil Code (Articles 586, 587). ; National People's Congress Standing Committee (2021). Personal Information Protection Law (Article 24). (National Bureau of Statistics of Reprinted by China); Shandong Provincial Market Supervision Bureau (2025). Six typical cases of unfair competition on the Internet. - Notes: There are no official comparative statistics available on which platforms offer the best value or minimize the risk of buying low-quality goods, so this book does not rank any platforms. The only publicly available data consists of general inspection results (see Section 32 regarding national inspection reports). Following the 2025 revision of China’s Anti-Unfair Competition Law, provisions on false advertising moved from Article 8 to Article 9, while related penalties shifted from Article 20 to Article 25; the new law took effect on October 15, 2025, so be sure to use the updated article numbers. In one case in Shandong, a company organized 75 fake transactions involving over 680,000 yuan; although the exact fine amount was not disclosed, the company was penalized. For information on seven-day unconditional returns, see Section 23 in this chapter (“Making the seven-day return policy work for you”). **Original text (Chinese):** ### 29. 网购认平台规则和法条，不认主播和「好评」 - 成本：不花钱。下单前多看一眼售后条款和定金规则。收到货以后，把订单、直播回放截图和聊天记录都留好。难的是不被主播的气氛带着走。 - 说人话：商家骗你，按你付的价款三倍赔，不到 500 元的按 500 元算。平台明知卖家侵权还不管，要跟着一起赔。定金最多收合同金额的 20%，你违约定金不退，卖家违约要双倍退你。直播间刷单、刷好评要担责，大数据杀熟是明文禁止的。 - 收益：经营者有欺诈行为的，按价款的三倍赔偿，不足 500 元的按 500 元算。平台明知道或者应该知道卖家侵权却不处理的，要承担连带责任，这笔赔偿你可以直接找平台要。直播间和主播不得虚构交易、关注、浏览、点赞这些流量，也不得发布虚假信息，造成损害的要承担民事责任。组织虚假交易、虚假评价帮人刷宣传的，罚 100 万元以下；情节严重的罚 100 万到 200 万元，还可以吊销执照。定金不得超过合同标的额的 20%。你不履行合同，定金不退；卖家不履行，要双倍返还给你。用个人信息做自动化决策的，不得在交易价格等条件上搞不合理的差别待遇，这就是俗称的大数据杀熟（全国） - 证据等级：A - 来源：全国人大常委会 (2013 修正). 消费者权益保护法（第四十四、五十五条）. （市场监管总局转载）；国家网信办等七部门 (2021). 网络直播营销管理办法（试行）（第十八、二十八条）. ；全国人大常委会 (2025 修订). 反不正当竞争法（第九、二十五条）. （全国社保基金理事会转载）；全国人大 (2020). 民法典（第五百八十六、五百八十七条）. ；全国人大常委会 (2021). 个人信息保护法（第二十四条）. （国家统计局转载）；山东省市场监管局 (2025). 六起网络不正当竞争典型案例. - 备注：「哪个平台性价比最高、不容易买到劣质品」这件事，没有可以引用的官方对比数据，所以本书不给平台排名。能查到的只有整体的抽查结果（见第 32 条，查国家抽检通报）。反不正当竞争法 2025 年修订以后，虚假宣传从旧的第八条改到了第九条。罚则从第二十条改到了第二十五条。新法 2025 年 10 月 15 日起施行。写材料时别抄旧条号。山东那批案例里，有一家公司组织「刷手」做了 75 笔虚假交易、本金 68 万余元，被查处了，罚款数字通报里没有写。七日无理由退货见本节第 23 条（网购善用七日无理由退货）。 **Evidence:** A. There are no official comparative statistics available on which platforms offer the best value or minimize the risk of buying low-quality goods, so this book does not rank any platforms. The only publicly available data consists of general inspection results (see Section 32 regarding national inspection reports). Following the 2025 revision of China’s Anti-Unfair Competition Law, provisions on false advertising moved from Article 8 to Article 9, while related penalties shifted from Article 20 to Article 25; the new law took effect on October 15, 2025, so be sure to use the updated article numbers. In one case in Shandong, a company organized 75 fake transactions involving over 680,000 yuan; although the exact fine amount was not disclosed, the company was penalized. For information on seven-day unconditional returns, see Section 23 in this chapter (“Making the seven-day return policy work for you”). **Source summary:** If a seller cheats you, they must pay three times the amount you paid — with a minimum compensation of 500 yuan. Platforms that know sellers are breaking the law but do nothing must share in the liability. The maximum deposit allowed is 20% of the contract value; if you break the contract, that deposit is forfeited, but if the seller does, they must return double the amount. Organizing fake orders or fake positive reviews in livestreams is illegal, and algorithmic price discrimination based on personal data is strictly prohibited. **Low-ROI detour:** Move “When shopping online, follow platform rules and laws — not influencers or “positive reviews”” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If a seller cheats you, they must pay three times the amount you paid — with a minimum compensation of 500 yuan. Platforms that know sellers are breaking the law but do nothing must share in the liability. The maximum deposit allowed is 20% of the contract value; if you break the contract, that deposit is forfeited, but if the seller does, they must return double the amount. Organizing fake orders or fake positive reviews in livestreams is illegal, and algorithmic price discrimination based on personal data is strictly prohibited.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 05-023; 05-032 **Source links:** [全国人大常委会 (2013 修正). 消费者权益保护法（第四十四、五十五条）.](https://www.samr.gov.cn/zfjcj/tzgg/art/2023/art_615af9ed6bcd4974bf853dd2e02bc663.html); [国家网信办等七部门 (2021). 网络直播营销管理办法（试行）（第十八、二十八条）.](https://www.gov.cn/zhengce/zhengceku/2021-04/23/content_5601682.htm); [全国人大常委会 (2025 修订). 反不正当竞争法（第九、二十五条）.](https://www.ssf.gov.cn/portal/rootfiles/2025/09/01/1758444945285569-1758444945303119.pdf); [全国人大 (2020). 民法典（第五百八十六、五百八十七条）.](https://www.court.gov.cn/zixun/xiangqing/233181.html); [全国人大常委会 (2021). 个人信息保护法（第二十四条）.](https://www.stats.gov.cn/gk/tjfg/xgfxfg/202503/t20250310_1958923.html); [山东省市场监管局 (2025). 六起网络不正当竞争典型案例.](https://www.samr.gov.cn/jjj/fbzdjz/art/2025/art_cbaed1c006584baeb6823a6b01325ba4.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-030 — If something goes wrong after buying from a livestream, first ask the platform for the seller’s and influencer’s details — they’re required to provide them. Original title: 直播间买的东西出了问题，先向平台要卖家和带货人的信息，平台必须给 **Source text (English):** ### 30. If something goes wrong after buying from a livestream, first ask the platform for the seller’s and influencer’s details — they’re required to provide them. - Cost: No cost involved; you simply need to request the information from the platform. - In plain terms: One of the biggest hurdles when problems arise from purchases made during livestreams is figuring out exactly who to hold responsible. In such cases, you can demand that the platform disclose the identity of the livestream operator and any associated influencers, along with their business records. The platform is legally obligated to comply with this request. - Benefit: When consumer disputes occur, operators of livestream marketing platforms must furnish buyers with the relevant details of both the livestream operator and any affiliated influencers, as well as all related business documentation. The primary obstacle in pursuing legal recourse in these situations is identifying the right party to sue; obtaining this information removes that barrier entirely. - Evidence grade: A - Sources: State Council of China (2024). Consumer Rights Protection Law of China Implementation Regulations (State Council of China Order No. 778, effective on July 1, 2024). : "Operators who provide goods or services through online live broadcasts and other methods shall perform relevant obligations to protect consumer rights and interests in accordance with the law. Live broadcast marketing platform operators shall establish and improve consumer rights protection systems and clarify consumer dispute resolution mechanisms. In the event of consumer disputes, live broadcast marketing platform operators shall provide necessary information such as live broadcast room operators and live broadcast marketers, as well as relevant business activity records according to consumer requirements." "If the live broadcast content released by live broadcast room operators and live broadcast marketers constitutes commercial advertising, they shall comply with the Advertising Law of China" to fulfill the obligations of advertising publishers, advertising operators or advertising spokespersons." - Notes: Before making any purchase, be sure to record both the livestream footage and any promises made by the host. Should any issues arise, first request the seller’s and influencer’s information from the platform before deciding whether to file a complaint or pursue legal action. This same regulation also outlines three additional requirements: first, merchants cannot unilaterally expand the list of items excluded from the seven-day no-questions-asked return policy; second, such exclusions must never be set as default options; and third, merchants are prohibited from denying returns without your explicit consent. **Original text (Chinese):** ### 30. 直播间买的东西出了问题，先向平台要卖家和带货人的信息，平台必须给 - 成本：不花钱。向平台提出要求就行。 - 说人话：直播间买东西出了问题，最常见的死结是你找不到该告谁。这时候你可以直接要求平台，提供直播间运营者和带货人的信息，以及相关的经营记录。平台必须给。 - 收益：发生消费争议的时候，直播营销平台的经营者应当按照消费者的要求，提供直播间运营者、直播营销人员的相关信息，以及相关的经营活动记录。直播维权最常见的难处是找不到该告谁，拿到这些信息就知道该告谁了 - 证据等级：A - 来源：国务院 (2024). 中华人民共和国消费者权益保护法实施条例（国务院令第 778 号，2024 年 7 月 1 日施行）. ：「经营者通过网络直播等方式提供商品或者服务的，应当依法履行消费者权益保护相关义务。直播营销平台经营者应当建立健全消费者权益保护制度，明确消费争议解决机制。发生消费争议的，直播营销平台经营者应当根据消费者的要求提供直播间运营者、直播营销人员相关信息以及相关经营活动记录等必要信息。」「直播间运营者、直播营销人员发布的直播内容构成商业广告的，应当依照《中华人民共和国广告法》的有关规定履行广告发布者、广告经营者或者广告代言人的义务。」 - 备注：下单之前把直播画面和主播的承诺录屏留下来。出了问题先向平台要卖家和带货人的信息，再决定是投诉还是起诉。同一个条例还规定了三件事。一是商家不得自己扩大「不适用七日无理由退货」的商品范围。二是不得把「不适用无理由退货」设成默认选项。三是没有经过你确认，不得拒绝你退货。 **Evidence:** A. Before making any purchase, be sure to record both the livestream footage and any promises made by the host. Should any issues arise, first request the seller’s and influencer’s information from the platform before deciding whether to file a complaint or pursue legal action. This same regulation also outlines three additional requirements: first, merchants cannot unilaterally expand the list of items excluded from the seven-day no-questions-asked return policy; second, such exclusions must never be set as default options; and third, merchants are prohibited from denying returns without your explicit consent. **Source summary:** One of the biggest hurdles when problems arise from purchases made during livestreams is figuring out exactly who to hold responsible. In such cases, you can demand that the platform disclose the identity of the livestream operator and any associated influencers, along with their business records. The platform is legally obligated to comply with this request. **Low-ROI detour:** Move “If something goes wrong after buying from a livestream, first ask the platform for the seller’s and influencer’s details — they’re required to provide them.” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “One of the biggest hurdles when problems arise from purchases made during livestreams is figuring out exactly who to hold responsible. In such cases, you can demand that the platform disclose the identity of the livestream operator and any associated influencers, along with their business records. The platform is legally obligated to comply with this request.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国务院 (2024). 中华人民共和国消费者权益保护法实施条例（国务院令第 778 号，2024 年 7 月 1 日施行）.](https://www.gov.cn/zhengce/zhengceku/202403/content_6940159.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-031 — If you buy unsafe food, you can demand ten times the purchase price as compensation; if the amount is under 1,000 yuan, you’re still entitled to 1,000 yuan. Original title: 买到不安全的食品，除了退钱还能要十倍价款，增加赔偿不足一千元的按一千元算 **Source text (English):** ### 31. If you buy unsafe food, you can demand ten times the purchase price as compensation; if the amount is under 1,000 yuan, you’re still entitled to 1,000 yuan. - Cost: There’s no cost involved. Keep the food, its packaging, and the receipt — don’t throw them away or wash them, and take photos right away. First try to negotiate with the seller or platform; if that fails, call 12315. Filing a lawsuit can take several months. The hard part is resisting the urge to discard the items first. - In plain terms: If you buy expired or spoiled food, the food itself, its packaging, and the receipt serve as evidence — so don’t toss them out. You’re entitled to compensation equal to ten times the purchase price or three times your actual loss; if that amount is less than 1,000 yuan, you still get 1,000 yuan. You may choose either the seller or the manufacturer to compensate you; the party you approach must pay first and cannot shift the responsibility to the other side. - Benefit: If you suffer harm due to food that fails to meet safety standards, you may seek compensation from either the seller or the producer. The party receiving your compensation request must assume primary responsibility and pay out immediately, without shifting liability. In addition to basic compensation, you can demand ten times the purchase price or three times your loss as punitive damages, with any amount below 1,000 yuan rounded up to 1,000 yuan. One exception applies: this does not cover cases where labeling or instructions contain minor flaws that do not affect safety or mislead consumers. Judicial interpretations set three key conditions: the purchase must be for personal or household use; the food must violate safety standards; and there must be no proof the buyer knew of those violations at the time of purchase. Only then can ten times the purchase price be claimed as punitive damages. Conversely, if a buyer knowingly purchases substandard food and then seeks compensation, courts will only support claims within reasonable household consumption limits. Repeated purchases or multiple lawsuits are evaluated as a single total amount. Certain labeling issues — such as irregular font sizes, typos, or non‑standard net‑weight indications — generally do not qualify for punitive damages provided they do not mislead consumers about safety. - Evidence grade: A - Sources: National People's Congress Standing Committee (third amendment in 2025). Food Safety Law (Article 148). (National Laws and Regulations Database, effective from December 1, 2025); Supreme People's Court of China (2024). Interpretation of Several Issues Concerning the Application of Law in the Trial of Food and Drug Punitive Damage Dispute Cases (Fa Interpretation [2024] No. 9, Articles 1, 6, 7, 8, 12, 13, 14, 15, and 16, effective from August 22, 2024). (Supreme People's Court of China Communique) - Notes: The order of evidence matters more than the amount of compensation. Take photos and videos showing the packaging, production date, any foreign objects, and the purchase record before contacting the seller or platform; do not discard or wash the items beforehand. 12315 provides mediation, not binding rulings. If the seller refuses to cooperate, litigation becomes the only option — see Section 8, Article 22 for rules on small‑claims litigation involving online or second‑hand purchases. Whether foreign objects like hair or insects qualify as violations of food safety standards must be determined by regulatory authorities or through testing; simply finding hair in food does not automatically guarantee 1,000 yuan in compensation. For ordinary consumer fraud, triple compensation applies, with amounts under 500 yuan rounded up to 500 yuan — see Section 8, Article 29. Those producing and selling food must comply with licensing, labeling, and legal restrictions on health claims; details appear in Section 12, Articles 8–11. Finally, abusing compensation claims is prohibited: fabricating evidence of illegal production to extort payments constitutes extortion and may lead to criminal referral; similarly, filing lawsuits based on false premises may result in fines, detention, or counterclaims for defamation. This section applies specifically to individuals seeking protection for themselves and their families. **Original text (Chinese):** ### 31. 买到不安全的食品，除了退钱还能要十倍价款，增加赔偿不足一千元的按一千元算 - 成本：不花钱。把食品、包装、小票留着，别扔也别洗，当场拍照。先找商家或者平台，谈不成就打 12315。真走到起诉，要几个月。难的是忍住别把东西先扔了。 - 说人话：买到过期、变质的食品，东西本身、包装和小票就是你的证据，别急着扔。你可以要价款十倍或损失三倍的赔偿，不到一千元的按一千元算。找卖家还是找厂家由你挑，被你找上的那一方必须先赔，不许推给另一方。 - 收益：因为不符合食品安全标准的食品受到损害的，你可以向经营者要求赔偿损失，也可以向生产者要求。接到你赔偿要求的那一方实行首负责任制，要先行赔付、不得推诿。意思是你找的是谁，谁就得先把钱赔了，不能把你推给另一方。除了要求赔偿损失，你还可以要求对方支付价款十倍或者损失三倍的赔偿金，而且「增加赔偿的金额不足一千元的，为一千元」。但有一处例外：「食品的标签、说明书存在不影响食品安全且不会对消费者造成误导的瑕疵的除外」。司法解释还定了几条。第一，要同时满足三个条件。购买者是因为个人或者家庭生活消费需要买的。食品不符合食品安全标准。又没有证据证明他买的时候就知道。满足了就「以其实际支付价款为基数计算价款十倍的惩罚性赔偿金」。第二，明知不符合标准还是买、然后索赔的，人民法院只「在合理生活消费需要范围内」支持。连续购买、反复起诉的，按多次购买的总数放在同一个范围内认定。第三，有几种瑕疵法院不支持惩罚性赔偿，前提是它不会让消费者对食品安全产生误解。这几种瑕疵是：文字字号不规范，有错别字、多字漏字。还有净含量与规格的标示方式不规范。还有对没有特殊贮存条件要求的食品没有标示贮存条件（全国） - 证据等级：A - 来源：全国人大常委会 (2025 年第三次修正). 食品安全法（第一百四十八条）. （国家法律法规数据库，2025 年 12 月 1 日起施行）；最高人民法院 (2024). 关于审理食品药品惩罚性赔偿纠纷案件适用法律若干问题的解释（法释〔2024〕9 号，第一、六、七、八、十二、十三、十四、十五、十六条，2024 年 8 月 22 日起施行）. （最高人民法院公报） - 备注：证据的顺序比金额更重要。先拍照录像，把包装、生产日期、异物、购买记录都拍进去，再去联系商家或者平台。别在沟通之前就把东西扔了或者洗了。12315 做的是调解，不是裁决。商家咬死不认，就只剩起诉这条路，小额诉讼怎么算见第 8 节第 22 条（网购、二手交易被骗）。还要注意：吃出头发、虫子这类异物，要不要按「不符合食品安全标准」定性，通常得由市场监管部门认定或者做鉴定，不是你说了算。所以「吃出一根头发就稳拿一千元」这话不成立。普通商品的欺诈按三倍赔、不足 500 元按 500 元算，见本节第 29 条（网购认平台规则和法条）。自己做食品去卖的，要办哪些证、标签怎么写、为什么不许说能治病，这些都另有规定。细节见第 12 节第 8 到 11 条（食品的许可、标签、疗效红线和刑事线）。反过来说，把索赔做成一门生意有明确的红线。一是恶意制造出商家违法生产经营的假象，再拿投诉、起诉来要挟索取赔偿金的，涉嫌敲诈勒索，法院要把线索和材料移送公安。二是拿制造出来的假象去起诉的，法院驳回诉讼请求；构成虚假诉讼的，按情节轻重罚款、拘留，商家还可以反过来告你侵害名誉权。这一条的受益人是自己和家人这一档。 **Evidence:** A. The order of evidence matters more than the amount of compensation. Take photos and videos showing the packaging, production date, any foreign objects, and the purchase record before contacting the seller or platform; do not discard or wash the items beforehand. 12315 provides mediation, not binding rulings. If the seller refuses to cooperate, litigation becomes the only option — see Section 8, Article 22 for rules on small‑claims litigation involving online or second‑hand purchases. Whether foreign objects like hair or insects qualify as violations of food safety standards must be determined by regulatory authorities or through testing; simply finding hair in food does not automatically guarantee 1,000 yuan in compensation. For ordinary consumer fraud, triple compensation applies, with amounts under 500 yuan rounded up to 500 yuan — see Section 8, Article 29. Those producing and selling food must comply with licensing, labeling, and legal restrictions on health claims; details appear in Section 12, Articles 8–11. Finally, abusing compensation claims is prohibited: fabricating evidence of illegal production to extort payments constitutes extortion and may lead to criminal referral; similarly, filing lawsuits based on false premises may result in fines, detention, or counterclaims for defamation. This section applies specifically to individuals seeking protection for themselves and their families. **Source summary:** If you buy expired or spoiled food, the food itself, its packaging, and the receipt serve as evidence — so don’t toss them out. You’re entitled to compensation equal to ten times the purchase price or three times your actual loss; if that amount is less than 1,000 yuan, you still get 1,000 yuan. You may choose either the seller or the manufacturer to compensate you; the party you approach must pay first and cannot shift the responsibility to the other side. **Low-ROI detour:** Move “If you buy unsafe food, you can demand ten times the purchase price as compensation; if the amount is under 1,000 yuan, you’re still entitled to 1,000 yuan.” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If you buy expired or spoiled food, the food itself, its packaging, and the receipt serve as evidence — so don’t toss them out. You’re entitled to compensation equal to ten times the purchase price or three times your actual loss; if that amount is less than 1,000 yuan, you still get 1,000 yuan. You may choose either the seller or the manufacturer to compensate you; the party you approach must pay first and cannot shift the responsibility to the other side.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 05-029; 08-022; chapter:12 **Source links:** [全国人大常委会 (2025 年第三次修正). 食品安全法（第一百四十八条）.](https://flk.npc.gov.cn/detail?id=7b5a76d0461745a08d3f964916b87ef3); [最高人民法院 (2024). 关于审理食品药品惩罚性赔偿纠纷案件适用法律若干问题的解释（法释〔2024〕9 号，第一、六、七、八、十二、十三、十四、十五、十六条，2024 年 8 月 22 日起施行）.](http://gongbao.court.gov.cn/Details/bf531a70471f10d377788f28d3d8f8.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-032 — Check national inspection reports, 3C certification, and energy labels before buying big-ticket items Original title: 买大件前先查国家抽检通报、3C 认证和能效标识 **Source text (English):** ### 32. Check national inspection reports, 3C certification, and energy labels before buying big-ticket items - Cost: It costs nothing. Just spend a few minutes looking up information on the websites of the State Administration for Market Regulation and the Certification and Accreditation Administration. - In plain terms: In 2024, national inspections covered 25,250 batches of products, with 14.3% found to be non-compliant. The situation is worse on e-commerce platforms: out of 7,297 inspected batches, 23.5% failed to meet standards, compared to 15.1% of products sold in physical stores. Before purchasing any big-ticket item, take a few minutes to check the latest inspection reports and verify that the 3C certificate is genuine. Any product required to carry an energy label must have one. - Benefit: The 2024 national supervision inspections examined 25,250 product batches, resulting in a non-compliance rate of 14.3%. On e-commerce platforms, 7,297 batches were inspected, with a non-compliance rate of 23.5% — an increase of 1.8 percentage points from the previous year. Physical stores saw 8,055 batches inspected, with a non-compliance rate of 15.1%. The authenticity of mandatory product certification (3C) certificates can be checked via the “Certification Results” section on the Certification and Accreditation Administration’s official website. Energy labels are strictly regulated under product catalogs; they must include the energy efficiency grade, relevant metrics, and a unique identification code. Falsifying or misusing energy labels, or failing to apply them where required, is punishable under the Energy Conservation Law across China. - Evidence grade: B - Sources: State Administration for Market Regulation of China (2025). Notification on the state supervision and spot inspection of product quality in 2024. ; National Certification and Accreditation Administration. Official website "certification results" inquiry portal. ; National Development and Reform Commission of China, General Administration of Quality Supervision, Inspection and Quarantine (2016). Measures for the Management of Energy Efficiency Labeling (Order No. 35, Articles 3, 7, and 27). - Notes: These inspections involve regulators selecting a sample of products for testing; their results do not represent the overall market compliance rate, nor can they be used to rank online platforms. There are no studies quantifying exactly how many substandard products can be avoided by conducting such checks, which is why this item is rated B. The verification platform cx.cnca.cn used in this section was inaccessible during our checks; the correct entry point is the homepage at cnca.gov.cn. Inspection reports are updated annually, so always consult the most recent edition when referencing them. **Original text (Chinese):** ### 32. 买大件前先查国家抽检通报、3C 认证和能效标识 - 成本：不花钱。花几分钟，在市场监管总局和认监委的官网上查一下。 - 说人话：2024 年国家抽检了 25250 批次产品，14.3% 不合格。电商渠道更差：抽了 7297 批次，23.5% 不合格；实体店是 15.1%。买大件之前花几分钟，查一下抽检通报，再查一下 3C 证书是不是真的。该贴能效标识的，不能缺。 - 收益：2024 年国家监督抽查了 25250 批次产品，不合格率 14.3%。其中电商渠道抽了 7297 批次，不合格率 23.5%，比上一年升了 1.8 个百分点。实体店抽了 8055 批次，不合格率 15.1%。强制性产品认证（3C）的证书，可以在认监委官网的「认证结果」栏里查真伪。能效标识按产品目录强制管理，标识上必须有能效等级、能效指标和能效信息码。伪造、冒用能效标识，或者该标不标的，按节约能源法处罚（全国） - 证据等级：B - 来源：市场监管总局 (2025). 关于 2024 年产品质量国家监督抽查情况的通报. ；国家认监委. 官网「认证结果」查询入口. ；国家发展改革委、国家质检总局 (2016). 能源效率标识管理办法（令第 35 号，第三、七、二十七条）. - 备注：抽查是监管部门挑一部分货来检，结果不等于整个市场的合格率，也不能拿它给平台排名。「查一下能少买到多少劣质品」这件事没有研究，所以定成 B 级。认监委的查询平台 cx.cnca.cn，本节核实的时候打不开，入口以 cnca.gov.cn 首页为准。抽查通报的数字每年更新，用的时候查最新一期。 **Evidence:** B. These inspections involve regulators selecting a sample of products for testing; their results do not represent the overall market compliance rate, nor can they be used to rank online platforms. There are no studies quantifying exactly how many substandard products can be avoided by conducting such checks, which is why this item is rated B. The verification platform cx.cnca.cn used in this section was inaccessible during our checks; the correct entry point is the homepage at cnca.gov.cn. Inspection reports are updated annually, so always consult the most recent edition when referencing them. **Source summary:** In 2024, national inspections covered 25,250 batches of products, with 14.3% found to be non-compliant. The situation is worse on e-commerce platforms: out of 7,297 inspected batches, 23.5% failed to meet standards, compared to 15.1% of products sold in physical stores. Before purchasing any big-ticket item, take a few minutes to check the latest inspection reports and verify that the 3C certificate is genuine. Any product required to carry an energy label must have one. **Low-ROI detour:** Move “Check national inspection reports, 3C certification, and energy labels before buying big-ticket items” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “In 2024, national inspections covered 25,250 batches of products, with 14.3% found to be non-compliant. The situation is worse on e-commerce platforms: out of 7,297 inspected batches, 23.5% failed to meet standards, compared to 15.1% of products sold in physical stores. Before purchasing any big-ticket item, take a few minutes to check the latest inspection reports and verify that the 3C certificate is genuine. Any product required to carry an energy label must have one.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [市场监管总局 (2025). 关于 2024 年产品质量国家监督抽查情况的通报.](https://www.samr.gov.cn/zw/zfxxgk/fdzdgknr/zljds/art/2025/art_02676c16ac634fd9a48ec6ea10eb000d.html); [国家认监委. 官网「认证结果」查询入口.](https://www.cnca.gov.cn/); [国家发展改革委、国家质检总局 (2016). 能源效率标识管理办法（令第 35 号，第三、七、二十七条）.](https://www.gov.cn/zhengce/2021-11/30/content_5713245.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-033 — Bracelets, jade, luxury watches, and collectibles should be judged by “how much you spend” rather than “how much you save” Original title: 手串、玉石、名表、潮玩按「花掉的钱」算账，不按「存下的钱」算 **Source text (English):** ### 33. Bracelets, jade, luxury watches, and collectibles should be judged by “how much you spend” rather than “how much you save” - Cost: There’s no upfront cost — just don’t justify buying these items by claiming they’ll appreciate in value later. The real challenge is resisting the urge to allocate extra budget for “preservation of value.” - In plain terms: A portion of the purchase price for such items is already consumption tax: watches priced at 10,000 yuan or more incur a 20% tax; gold, platinum, and diamond jewelry faces a 5% tax; other precious stones and jade incur a 10% tax, plus standard VAT. This tax cannot be reclaimed when you resell the item. If you truly love these items, treat them as a personal expense rather than an investment. - Benefit: On the purchase side, tax rates are clearly defined in the Consumption Tax Schedule: “luxury watches” are taxed at 20%. Within “precious jewelry and stones,” gold, platinum, and diamond jewelry incur a 5% tax, while other precious stones and jade incur 10%. “Luxury watches” are defined as any watch with a sales price (excluding VAT) of 10,000 yuan or more. On the resale side, the Pawnbroking Management Regulations apply: Article 36 limits pawn terms to a maximum of six months; Article 37 sets interest rates based on the six-month benchmark rate published by the People’s Bank of China, which cannot be deducted upfront from the loan amount. Article 38 caps monthly comprehensive fees for pawning watches or jade at 42‰ of the loan amount, plus an additional 4.2% monthly fee. For real estate mortgages, this cap is 27‰, and for property rights pledges it is 24‰. Article 40 states that if the pawner fails to redeem or renew the pawn within five days of the term’s end, the item becomes forfeited; Article 43 permits auctioning forfeited items valued at over 30,000 yuan, with proceeds first covering auction fees and loan principal plus interest, leaving any remainder to be returned to the pawner (or recovered from them if insufficient). - Evidence grade: A - Sources: State Council of China (2008). Provisional Regulations on Consumption Tax of the People's Republic of China (State Council of China Order No. 539, Attached "Consumption Tax Items and Rates Table"). ; Ministry of Finance, State Taxation Administration of China (2006). Notice on Adjusting and Improving Consumption Tax Policies (Finance and Taxation [2006] No. 33). ; Ministry of Commerce, Ministry of Public Security of China (2005). Pawn Management Measures (2005 Order No. 8, 36, Thirty-seven, thirty-eight, forty, forty-three). - Notes: When pawning these items, remember that monthly comprehensive fees cap at 42‰ of the loan amount — equating to roughly 50% of the loan value over a year. This figure is a rough estimate derived by multiplying the monthly rate by 12, not an exact annual interest rate. While tax and fee rates are explicitly stated, there are no official statistics confirming long-term appreciation for such items; this guide makes no predictions or endorsements. The key point is to avoid treating personal purchases as investments: buying these items simply because you enjoy wearing them is perfectly fine, but adding budget based on hopes of future resale value is a recipe for financial loss. Gold also warrants separate consideration: investment-grade bullion traded by weight differs from jewelry sold by piece, which includes design and labor costs not recovered upon resale. Listed prices on secondhand platforms are not actual transaction values and should not be treated as market benchmarks. **Original text (Chinese):** ### 33. 手串、玉石、名表、潮玩按「花掉的钱」算账，不按「存下的钱」算 - 成本：不花钱。只是别把「以后能升值」算进你买它的理由里。难的是忍住不为「保值」加预算。 - 说人话：这类东西的价钱里先含了一截消费税：每只 1 万元及以上的手表是 20%，金银铂金首饰和钻石是 5%，其他珠宝玉石是 10%，增值税另算。这笔税转手卖掉时拿不回来。真喜欢就当消费买，别算成理财。 - 收益：先看买入这一头。《消费税税目税率表》定的税率是这样的。「高档手表」20%。「贵重首饰及珠宝玉石」里，金银首饰、铂金首饰、钻石及钻石饰品 5%。其他贵重首饰和珠宝玉石 10%。「高档手表」的口径是「销售价格（不含增值税）每只在 10000 元（含）以上的各类手表」。再看变现这一头，依据是《典当管理办法》。第三十六条：典当期限最长不得超过 6 个月。第三十七条讲的是当金利率，指典当行借给你那笔钱的利息。这个利息按中国人民银行公布的 6 个月期法定贷款利率和典当期限折算。利息不得预扣，不能从给你的钱里先扣走。第三十八条：动产质押典当（押手表玉石这类东西）的月综合费率，不得超过当金的 42‰，每月另收的综合费用不超过借款额的 4.2%。房地产抵押是 27‰，财产权利质押是 24‰。第四十条：期限到了以后 5 日内既不赎当也不续当，就算绝当，东西不再等你来赎。第四十三条：估价金额 3 万元以上的绝当物，可以委托拍卖。拍卖收入要先扣掉拍卖费用和当金本息。剩下的退还给当户，不够的部分还要向当户追索（全国） - 证据等级：A - 来源：国务院 (2008). 中华人民共和国消费税暂行条例（国务院令第 539 号，附《消费税税目税率表》）. ；财政部、国家税务总局 (2006). 关于调整和完善消费税政策的通知（财税〔2006〕33 号）. ；商务部、公安部 (2005). 典当管理办法（2005 年第 8 号令，第三十六、三十七、三十八、四十、四十三条）. - 备注：押给典当行要算清楚：每月的综合费用上限是借款额的 42‰，一年就是借款额的五成左右，借款的利息还要另算。这个「一年五成」是拿月费率直接乘 12 算的粗账，用来看个量级，不是精确的一年利率。税率和费率都是明文写着的数字。但「这类东西长期能不能升值」没有可以引用的官方统计，本书不做预测，也不点评任何品类。要拦的只是把消费当投资的那部分理由：喜欢、戴着高兴，按消费买没问题；以「保值」「以后能卖更高」为理由把预算加上去，才是亏钱的地方。黄金也分两头：按克重买卖的投资性金条，和按件卖的首饰不是一回事。首饰的价钱里含设计费和工费，回收的时候通常不算这部分。二手平台上的挂牌价不是成交价，别当行情看。 **Evidence:** A. When pawning these items, remember that monthly comprehensive fees cap at 42‰ of the loan amount — equating to roughly 50% of the loan value over a year. This figure is a rough estimate derived by multiplying the monthly rate by 12, not an exact annual interest rate. While tax and fee rates are explicitly stated, there are no official statistics confirming long-term appreciation for such items; this guide makes no predictions or endorsements. The key point is to avoid treating personal purchases as investments: buying these items simply because you enjoy wearing them is perfectly fine, but adding budget based on hopes of future resale value is a recipe for financial loss. Gold also warrants separate consideration: investment-grade bullion traded by weight differs from jewelry sold by piece, which includes design and labor costs not recovered upon resale. Listed prices on secondhand platforms are not actual transaction values and should not be treated as market benchmarks. **Source summary:** A portion of the purchase price for such items is already consumption tax: watches priced at 10,000 yuan or more incur a 20% tax; gold, platinum, and diamond jewelry faces a 5% tax; other precious stones and jade incur a 10% tax, plus standard VAT. This tax cannot be reclaimed when you resell the item. If you truly love these items, treat them as a personal expense rather than an investment. **Low-ROI detour:** Move “Bracelets, jade, luxury watches, and collectibles should be judged by “how much you spend” rather than “how much you save”” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “A portion of the purchase price for such items is already consumption tax: watches priced at 10,000 yuan or more incur a 20% tax; gold, platinum, and diamond jewelry faces a 5% tax; other precious stones and jade incur a 10% tax, plus standard VAT. This tax cannot be reclaimed when you resell the item. If you truly love these items, treat them as a personal expense rather than an investment.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国务院 (2008). 中华人民共和国消费税暂行条例（国务院令第 539 号，附《消费税税目税率表》）.](https://www.gov.cn/zhengce/zhengceku/2008-11/14/content_1795.htm); [财政部、国家税务总局 (2006). 关于调整和完善消费税政策的通知（财税〔2006〕33 号）.](http://www.mof.gov.cn/zhengwuxinxi/zhengcefabu/2006zcfb/200805/t20080524_34758.htm); [商务部、公安部 (2005). 典当管理办法（2005 年第 8 号令，第三十六、三十七、三十八、四十、四十三条）.](https://www.gov.cn/gongbao/content/2005/content_93074.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-034 — For jewelry and gemstones, only test reports bearing the CMA mark are acceptable; you must also verify the issuing agency on the regulator’s official website. Original title: 珠宝玉石只认带 CMA 标志的检测报告，并到发证部门官网核一下这家机构 **Source text (English):** ### 34. For jewelry and gemstones, only test reports bearing the CMA mark are acceptable; you must also verify the issuing agency on the regulator’s official website. - Cost: No cost at all. Checking an agency’s qualifications takes just a few minutes before placing any order. - In plain terms: Certificates can be forged, so what truly matters is confirming the agency that issued it. Any testing organization allowed to issue reports must hold proper credentials, and its reports must display the CMA mark. The regulatory authority publishes a list of certified agencies on its website, making it easy for consumers to confirm whether a given provider is on that list. In actual enforcement cases, some “national inspection certificates” accompanying goods were found to have been fabricated by unrelated parties. - Benefit: The relevant rules are laid out in the *Administrative Measures for Qualification Recognition of Inspection and Testing Agencies*. Article 2 states that qualification recognition is a licensing process for agencies that provide data and results with evidentiary value to the public; it involves a thorough review followed by issuance of certification. Article 15 specifies that the CMA mark comprises both the CMA logo and the corresponding certificate number. Article 21 requires any agency issuing such data to display this mark on all reports. Article 22 mandates that authorities publish all certified agencies and their current status online. Article 34 imposes a fine of up to 30,000 RMB on any agency operating without proper certification. Article 37 similarly penalizes up to 30,000 RMB any act of forging, altering, or misusing such certification marks. Real-world examples illustrate these rules: in June 2026, China’s State Administration for Market Regulation released typical cases of fraud in the traditional crafts market. One involved a livestream in Donghai, Jiangsu, where sellers claimed to offer “natural, unacid-washed, unprocessed Burmese A‑grade gems” and displayed a “national inspection certificate.” Laboratory tests, however, revealed the items to be dyed quartzite, treated jadeite, glass, and plastic; the certificate had been produced by a contact of the seller. Another case in the same county uncovered 469 suspected counterfeit crystal products; 210 proved to be natural crystal while 259 were synthetic. In Zhenping, Henan, a shop displayed a board claiming partnership with a “GIA CMA China Gemstone Testing Center” and sold 181 counterfeit “National Gemstone Quality Supervision Center” certification tags alongside bracelets nationwide. - Evidence grade: A - Sources: General Administration of Quality Supervision, Inspection and Quarantine (announced in 2015, revised in 2021). Measures for the Administration of Qualification Accreditation of Inspection and Testing Institutions (Articles 2, 15, 21, 22, 34, 37). ; State Administration for Market Regulation of China (2026). State Administration for Market Regulation of China announced a number of typical cases of "cracking down on counterfeiting" in the traditional craft market. ; National Standardization Administration Committee. GB/T 16552—2017 "Jewelry and Jade Name" (current, 2018 Implemented on May 1). - Notes: China has established national standards for naming jewelry and gemstones. Test conclusions are often phrased as “quartzite (dyed)” or “jadeite (treated)”; the words inside the parentheses indicate the price difference. Terms such as “A‑grade,” “old‑mine,” and “unprocessed” are marketing buzzwords, not technical conclusions; the livestream mentioned earlier used exactly these phrases. Other deceptive tactics documented in these cases include faking mining sites, staging “miner” livestreams, deploying online trolls to hype sales, and inventing stories about urgent financial needs or family emergencies. Claims that products can “treat rheumatism, boost immunity, improve sleep, or clear blood vessels” are also deemed false advertising and are prosecuted accordingly. For larger purchases, the general verification method is outlined in Section 32 (checking sampling reports and 3C certification). Information on whom to contact when problems arise in a livestream is provided in Sections 29 and 30 (referring to platform rules and requesting data from the platform). **Original text (Chinese):** ### 34. 珠宝玉石只认带 CMA 标志的检测报告，并到发证部门官网核一下这家机构 - 成本：不花钱。下单之前查一次出证机构的资质，几分钟就够。 - 说人话：证书能伪造，所以要查的是出证书的那家机构。检测机构对外出报告必须有资质，报告上要印 CMA 标志。发证部门会在官网公布机构名单，你自己就能查这家在不在上面。官方查处的案子里，随货的「国检证书」有自己找人做的。 - 收益：先看规则，依据是《检验检测机构资质认定管理办法》。第二条：资质认定，是对「向社会出具具有证明作用的数据、结果」的检验检测机构做的评价许可：先审查它，再发给它出证书的资格。第十五条：资质认定标志由 CMA 图案和资质认定证书编号两部分组成。第二十一条：机构对外出具有证明作用的数据、结果的，应当在检验检测报告上标注资质认定标志。第二十二条：资质认定部门应当在官方网站上公布取得资质认定的机构信息，并注明证书状态。第三十四条：没有依法取得资质认定就擅自对外出具有证明作用的数据、结果的，处 3 万元罚款。第三十七条：伪造、变造、冒用资质认定证书或者标志的，处 3 万元以下罚款。再看官方案例，出自市场监管总局 2026 年 6 月 4 日公布的传统工艺市场「打假清源」典型案例。一，江苏东海一个直播间宣称，卖的是「天然的、无酸洗、无优化、缅甸的 A 货」。直播间还配了「国检证书」。送检结果却是石英岩玉（染色）、翡翠（处理）、玻璃和塑料。那张证书是当事人自己联系人做出来的。二，同一个县还有一案，扣押了 469 件疑似假冒的天然水晶制品，检出 210 件是天然水晶、259 件是合成水晶。三，河南镇平一家店铺私自做了一块展板，用于直播。展板上写的是「GIA CMA 中玉珠宝玉石鉴定中心认证合作单位」。这家店还从网上买了 181 只「国家珠宝玉石质量监督检验中心」的合格证标识。这些标识配着手镯一起卖（全国） - 证据等级：A - 来源：国家质量监督检验检疫总局 (2015 公布，2021 修改). 检验检测机构资质认定管理办法（第二、十五、二十一、二十二、三十四、三十七条）. ；国家市场监督管理总局 (2026). 市场监管总局公布一批传统工艺市场「打假清源」典型案例. ；国家标准化管理委员会. GB/T 16552—2017《珠宝玉石 名称》（现行，2018 年 5 月 1 日实施）. - 备注：珠宝玉石的名称有国家标准。检测结论写出来是「石英岩玉（染色）」「翡翠（处理）」这种带括号的形式，括号里那两个字就是差价所在。「A 货」「老坑」「无优化」是卖家的话术，不是鉴定结论。前面那家卖染色石英岩玉的直播间，用的就是这套词。同一批案例里还有别的花样：伪造矿区现场、安排人扮成「矿工」直播，安排水军在直播间烘托气氛，编「急用钱」「亲人重病」的剧本。还有宣称商品能「防治风湿病、提高免疫力、改善睡眠质量、疏通血管」的，这一类按虚假宣传查处。买大件的通用查法见本节第 32 条（查抽检通报和 3C 认证）。直播间出了事该找谁，见第 29、30 条（网购认平台规则、直播间出问题找平台要信息）。 **Evidence:** A. China has established national standards for naming jewelry and gemstones. Test conclusions are often phrased as “quartzite (dyed)” or “jadeite (treated)”; the words inside the parentheses indicate the price difference. Terms such as “A‑grade,” “old‑mine,” and “unprocessed” are marketing buzzwords, not technical conclusions; the livestream mentioned earlier used exactly these phrases. Other deceptive tactics documented in these cases include faking mining sites, staging “miner” livestreams, deploying online trolls to hype sales, and inventing stories about urgent financial needs or family emergencies. Claims that products can “treat rheumatism, boost immunity, improve sleep, or clear blood vessels” are also deemed false advertising and are prosecuted accordingly. For larger purchases, the general verification method is outlined in Section 32 (checking sampling reports and 3C certification). Information on whom to contact when problems arise in a livestream is provided in Sections 29 and 30 (referring to platform rules and requesting data from the platform). **Source summary:** Certificates can be forged, so what truly matters is confirming the agency that issued it. Any testing organization allowed to issue reports must hold proper credentials, and its reports must display the CMA mark. The regulatory authority publishes a list of certified agencies on its website, making it easy for consumers to confirm whether a given provider is on that list. In actual enforcement cases, some “national inspection certificates” accompanying goods were found to have been fabricated by unrelated parties. **Low-ROI detour:** Move “For jewelry and gemstones, only test reports bearing the CMA mark are acceptable; you must also verify the issuing agency on the regulator’s official website.” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Certificates can be forged, so what truly matters is confirming the agency that issued it. Any testing organization allowed to issue reports must hold proper credentials, and its reports must display the CMA mark. The regulatory authority publishes a list of certified agencies on its website, making it easy for consumers to confirm whether a given provider is on that list. In actual enforcement cases, some “national inspection certificates” accompanying goods were found to have been fabricated by unrelated parties.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 05-032 **Source links:** [国家质量监督检验检疫总局 (2015 公布，2021 修改). 检验检测机构资质认定管理办法（第二、十五、二十一、二十二、三十四、三十七条）.](https://www.gov.cn/zhengce/2021-04/22/content_5723677.htm); [国家市场监督管理总局 (2026). 市场监管总局公布一批传统工艺市场「打假清源」典型案例.](https://www.samr.gov.cn/xw/zj/art/2026/art_1529399cfe874b8780c4496eb0158020.html); [国家标准化管理委员会. GB/T 16552—2017《珠宝玉石 名称》（现行，2018 年 5 月 1 日实施）.](https://openstd.samr.gov.cn/bzgk/gb/newGbInfo?hcno=18FFB042811998A0309E05CF452B2438) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-035 — Random sales such as blind boxes and gacha games are treated as “money that won’t come back” Original title: 盲盒、抽卡这类随机销售，按「这笔钱不会回来」算 **Source text (English):** ### 35. Random sales such as blind boxes and gacha games are treated as “money that won’t come back” - Cost: There is no direct cost involved. You simply need to set a strict budget before buying. The real challenge is resisting the urge to keep purchasing when you fail to get the item you wanted. - In plain terms: Sellers must display the draw rules, probabilities, and quantities of limited‑edition items in a highly visible manner. They are prohibited from manipulating results behind the scenes or offering empty boxes. While the guidelines encourage setting minimum guarantees and limits on spending and number of draws, they are not mandatory. For blind boxes purchased online, if the seller has clearly explained the terms and you have confirmed them, you cannot exercise the seven‑day right to return after opening the box. - Benefit: The basis for these rules is the “Guidelines on the Operation of Blind Box Business (Trial)”. Article 9 mandates that a list of key information be displayed prominently so consumers know it before buying. This information includes the product name, type, design, draw rules, distribution of items, quantity of limited items, draw probabilities, and the range of item values. The same article also forbids three practices: altering draw results or probabilities through backend manipulation, refusing or delaying delivery of items via cashbacks or exchanges, and producing empty boxes. Article 11 merely “encourages” operators to implement safeguards such as limits on draw time, spending, and frequency to promote rational consumption. Article 17 applies to blind boxes sold online; if the seller has fully informed you and you have confirmed the terms, the seven‑day return right does not apply after opening. Operators must not replace your explicit consent with pre‑checked boxes. Article 21 states that blind boxes must not be used as a guise for gambling. Article 23 prohibits sales to children under eight; for those aged eight and older, consent from a legal guardian must be obtained. - Evidence grade: A - Sources: State Administration for Market Regulation of China (2023). Guidelines for Blind Box Business Conduct Standards (Trial) (Guo Shi Jian Ji Fa [2023] No. 39, Articles 9, 11, 17, 21, 23). - Notes: These guidelines serve as recommendations for operators and are not themselves a basis for penalties. In case of disputes, laws such as the Product Quality Law, Anti‑Unfair Competition Law, and Consumer Rights Protection Law apply. Specific grounds for complaints include failure to disclose probabilities, discrepancies between advertised and actual probabilities, and receipt of empty boxes. Before filing a complaint, record screenshots of the rules and the unboxing process. The exclusion of the seven‑day return right requires that the seller gave full disclosure and you confirmed it; default selections cannot substitute your consent. Additional rules govern sales to minors: no sales to children under eight, and for older minors proof of guardian consent is mandatory. Information on refunding mobile‑game micro‑transactions made by children can be found in section 9 of this chapter. The 24‑hour cooling‑off period for large non‑essential purchases is described in section 23. The cycle of “initial excitement fading into further purchases” is discussed in section 6, item 23. **Original text (Chinese):** ### 35. 盲盒、抽卡这类随机销售，按「这笔钱不会回来」算 - 成本：不花钱。只是买之前把预算定死。难的是没抽到想要的那个，还要停手。 - 说人话：商家必须把抽取规则、抽取概率、限量款数量摆在显眼处，不许后台操纵结果，不许设空盒。保底和花钱、抽取次数的上限，文件只是鼓励商家做。网上买的盲盒，商家讲清楚、你也确认过的，拆封后就不能七日无理由退货。 - 收益：依据是《盲盒经营行为规范指引（试行）》。第九条列了一串关键信息，应当以显著方式对外公示，保证消费者买之前就知道。这些信息是：商品名称、种类、样式、抽取规则、商品分布、限量商品投放数量、抽取概率、商品价值范围。同一条还规定了三件不许做的事。一是不得通过后台操纵改变抽取结果、随意调整抽取概率等方式变相诱导消费。二是不得用折现、回购、换购等方式拒绝或者故意拖延发放盲盒。三是不得设置空盒。第十一条只是「鼓励」经营者建立保底机制，通过设定抽取时间、抽取金额上限和次数上限等方式引导理性消费。第十七条管的是以互联网形式卖的盲盒商品。经营者充分告知提示了，消费者也在单次购买时确认了，这种盲盒拆封后可以不适用七日无理由退货。经营者不得用默认勾选的方式替代消费者的确认环节。第二十一条：不得以盲盒的名义从事或者变相从事赌博活动。第二十三条：不得向未满 8 周岁的未成年人销售盲盒；向 8 周岁及以上的未成年人销售，应当依法确认已经取得相关监护人的同意（全国） - 证据等级：A - 来源：市场监管总局 (2023). 盲盒经营行为规范指引（试行）（国市监稽发〔2023〕39 号，第九、十一、十七、二十一、二十三条）. - 备注：这份文件是指引，管的是经营者该怎么做，它本身不是处罚依据。真出了事，按产品质量法、反不正当竞争法、消费者权益保护法处理。有三种情况是你能投诉的具体事由：概率没公示，公示的概率和实际对不上，买到空盒。投诉之前，先把页面上的规则和开箱的过程录屏留下来。拆封后不适用七日无理由退货有个前提：商家充分告知了，你在单次购买时也确认了，而且不得用默认勾选替你确认。卖给未成年人另有规定：不满 8 周岁的孩子商家不得卖给他，8 周岁及以上的要先确认已经取得监护人同意。孩子拿手机充值打赏怎么退款，见本节第 9 条（孩子用手机充值打赏）。大额非必需购买的 24 小时冷静期，见第 23 条（大额非必需购买设冷静期）。「买到手就淡了、于是接着买」这个循环，见第 6 节第 23 条（别指望买东西改善心情）。 **Evidence:** A. These guidelines serve as recommendations for operators and are not themselves a basis for penalties. In case of disputes, laws such as the Product Quality Law, Anti‑Unfair Competition Law, and Consumer Rights Protection Law apply. Specific grounds for complaints include failure to disclose probabilities, discrepancies between advertised and actual probabilities, and receipt of empty boxes. Before filing a complaint, record screenshots of the rules and the unboxing process. The exclusion of the seven‑day return right requires that the seller gave full disclosure and you confirmed it; default selections cannot substitute your consent. Additional rules govern sales to minors: no sales to children under eight, and for older minors proof of guardian consent is mandatory. Information on refunding mobile‑game micro‑transactions made by children can be found in section 9 of this chapter. The 24‑hour cooling‑off period for large non‑essential purchases is described in section 23. The cycle of “initial excitement fading into further purchases” is discussed in section 6, item 23. **Source summary:** Sellers must display the draw rules, probabilities, and quantities of limited‑edition items in a highly visible manner. They are prohibited from manipulating results behind the scenes or offering empty boxes. While the guidelines encourage setting minimum guarantees and limits on spending and number of draws, they are not mandatory. For blind boxes purchased online, if the seller has clearly explained the terms and you have confirmed them, you cannot exercise the seven‑day right to return after opening the box. **Low-ROI detour:** Move “Random sales such as blind boxes and gacha games are treated as “money that won’t come back”” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Sellers must display the draw rules, probabilities, and quantities of limited‑edition items in a highly visible manner. They are prohibited from manipulating results behind the scenes or offering empty boxes. While the guidelines encourage setting minimum guarantees and limits on spending and number of draws, they are not mandatory. For blind boxes purchased online, if the seller has clearly explained the terms and you have confirmed them, you cannot exercise the seven‑day right to return after opening the box.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 05-009; 05-023; 06-023 **Source links:** [市场监管总局 (2023). 盲盒经营行为规范指引（试行）（国市监稽发〔2023〕39 号，第九、十一、十七、二十一、二十三条）.](https://www.samr.gov.cn/zw/zfxxgk/fdzdgknr/zfjcs/art/2023/art_e2facd76a7fb4e90b03912cffb5e7d53.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-036 — If you care about what’s in your food, buy pre-packaged products: loose goods at retail counters aren’t legally required to list ingredients Original title: 在意食品里加了什么，就买预包装的：散装柜台法律上不要求标配料表 **Source text (English):** ### 36. If you care about what’s in your food, buy pre-packaged products: loose goods at retail counters aren’t legally required to list ingredients - Cost: No cost at all. Pre-packaged versions of the same items are usually a bit pricier than loose ones. Checking the ingredient list takes just a few seconds. - In plain terms: The law only mandates ingredient lists for pre-packaged foods; loose goods have no such requirement. For loose products, retailers only need to display the product name, production date, shelf life, and manufacturer details. So, the absence of any mention of additives does not mean they were not added — it simply means the law does not require them to be listed. If you care about what’s in your food, opt for pre-packaged versions where both the full ingredient list and additive details are clearly printed. - Benefit: Article 67 of China’s Food Safety Law stipulates that all pre-packaged foods must carry a label containing nine mandatory pieces of information. The second item on this list is the “list of ingredients or components,” and the seventh item is “the generic names of any food additives used, as defined in national standards.” Article 68 contains far fewer requirements for loose foods: it only requires retailers to display the product name, production date or batch number, shelf life, and the manufacturer’s name, address, and contact details on the packaging or container. There is no mention of ingredient lists or additives here. This distinction is most evident in frozen seafood products. GB 2760—2024 permits the use of phosphoric acid and phosphates as moisture retention agents — commonly referred to as water-retaining agents — in frozen seafood, with a maximum permitted usage level of 5.0 g/kg calculated as phosphate. Use within this limit is fully legal. The main issues arise from excessive usage and the practice of adding ice to increase product weight. Following a 2025 exposé by China Central Television’s 3·15 Gala, which revealed that some shrimp producers illegally added excessive amounts of water-retaining agents (composite phosphates) and added extra ice to boost weight, regulatory authorities mandated that all such products must clearly list water-retaining agents like phosphates, net weight (excluding ice coating weight), and full ingredient lists on their labels (this requirement applies nationwide, per the third 2025 amendment to China’s Food Safety Law, effective 1 December 2025). - Evidence grade: A - Sources: Standing Committee of the National People's Congress (third revision in 2025). Food Safety Law of China (Articles 67 and 68, announced on September 12, 2025, effective on December 1, 2025). ; National Health Commission of China (NHC), State Administration for Market Regulation of China (2024). National Food Safety Standard Food Additive Use Standard (GB 2760—2024, Food Classification Number 09.02.01 Frozen Aquatic Products under Appendix A Table A.1 "Phosphoric Acid and Phosphate Salts"; A.3 stipulates that the food additives listed in Table A.1 should be used according to the prescribed scope of use and maximum usage amount). ; Lu'an Municipal Market Supervision and Administration Bureau (2025). Reminder and warning letter for related enterprises regarding aquatic products and the use of water-retaining agents (March 24, 2025). - Notes: The fact that additives are not listed on a product does not mean they were not added — it simply means the law does not require them to be disclosed. If you want to know exactly what a product contains, always choose pre-packaged versions. For frozen shrimp, fish fillets, and similar items, the net weight listed on pre-packaged packaging already excludes ice coating weight; using this figure to calculate unit price gives a much more accurate cost estimate. For loose products priced by weight, the actual edible weight after thawing may drop significantly. Water-retaining agents are legal and not a safety hazard as long as they are used within permitted limits — do not mistake them for toxic substances. Excessive usage and added ice are purely commercial issues: you end up paying a premium price for mostly water content. Conversely, loose goods counters may also fail to display the four mandatory details required by Article 68: product name, production date, shelf life, and manufacturer contact information. Failure to display any of these constitutes a violation of the law. Consumers can choose not to purchase such products or file a complaint via the 12315 hotline. For business owners looking to sell packaged foods, specific labeling requirements are outlined in Section 12, Article 9 of this guide. This item delivers the highest level of benefit to both you and your family. **Original text (Chinese):** ### 36. 在意食品里加了什么，就买预包装的：散装柜台法律上不要求标配料表 - 成本：不花钱。同样的东西，预包装的通常比散装贵一点。看一眼配料表，几秒钟。 - 说人话：法律只要求预包装食品标配料表，散装的不要求。散装柜台只要标名称、生产日期、保质期和谁生产的。所以「没写添加剂」不等于「没加」，只等于法律没要求写。在意就买预包装的那一版，配料表和添加剂名称都印在上面。 - 收益：食品安全法第六十七条规定，预包装食品的包装上应当有标签。标签必须标明九项内容。其中第二项是「成分或者配料表」，第七项是「所使用的食品添加剂在国家标准中的通用名称」。第六十八条对散装食品的要求少得多。原文是：食品经营者销售散装食品，应当在散装食品的容器、外包装上标明「食品的名称、生产日期或者生产批号、保质期以及生产经营者名称、地址、联系方式等内容」。这一条没有提配料表，也没有提添加剂。冷冻水产品是这个差别最明显的地方。GB 2760—2024 允许在冷冻水产品里用磷酸及磷酸盐做水分保持剂，俗称保水剂。最大使用量是 5.0 g/kg，以磷酸根计。在这个量以内用是合法的。出问题的是超量用和包冰增重。2025 年央视 3·15 晚会曝光虾仁「违规超量添加保水剂（复合磷酸盐）及包冰增重」之后，市场监管部门要求企业「产品标签应明确标注保水剂（如磷酸盐）成分、净含量（扣除冰衣重量）、配料表」（全国，食品安全法 2025 年第三次修正，2025 年 12 月 1 日起施行） - 证据等级：A - 来源：全国人大常委会 (2025 年第三次修正). 中华人民共和国食品安全法（第六十七、六十八条，2025 年 9 月 12 日公布，2025 年 12 月 1 日施行）. ；国家卫生健康委员会、国家市场监督管理总局 (2024). 食品安全国家标准 食品添加剂使用标准（GB 2760—2024，附录 A 表 A.1「磷酸及磷酸盐」项下食品分类号 09.02.01 冷冻水产品；A.3 规定表 A.1 列出的食品添加剂按照规定的使用范围和最大使用量使用）. ；六安市市场监督管理局 (2025). 关于水产制品及使用保水剂的相关企业提醒告诫函（2025 年 3 月 24 日）. - 备注：「没标」不等于「没加」，只等于法律没要求标。想知道成分，就买预包装的那一版。冻虾仁、冻鱼块这类，预包装上的净含量是扣掉冰衣之后的重量。按它算单价才是真实价格。散装的按标价算，解冻后可能缩掉一大截。保水剂在限量内是合法的，也不是安全问题，别把它当毒。超量添加和包冰增重是钱的问题：你按水产品的价钱买了水。反过来，散装柜台该标的那四样也可能没标。名称、生产日期、保质期、生产经营者的名称地址电话，少一样就违反第六十八条。可以不买，也可以打 12315。你自己开店卖装袋食品时该怎么标，见第 12 节第 9 条（预包装食品标签）。这条的受益人是你自己和家人，属于最高的两档。 **Evidence:** A. The fact that additives are not listed on a product does not mean they were not added — it simply means the law does not require them to be disclosed. If you want to know exactly what a product contains, always choose pre-packaged versions. For frozen shrimp, fish fillets, and similar items, the net weight listed on pre-packaged packaging already excludes ice coating weight; using this figure to calculate unit price gives a much more accurate cost estimate. For loose products priced by weight, the actual edible weight after thawing may drop significantly. Water-retaining agents are legal and not a safety hazard as long as they are used within permitted limits — do not mistake them for toxic substances. Excessive usage and added ice are purely commercial issues: you end up paying a premium price for mostly water content. Conversely, loose goods counters may also fail to display the four mandatory details required by Article 68: product name, production date, shelf life, and manufacturer contact information. Failure to display any of these constitutes a violation of the law. Consumers can choose not to purchase such products or file a complaint via the 12315 hotline. For business owners looking to sell packaged foods, specific labeling requirements are outlined in Section 12, Article 9 of this guide. This item delivers the highest level of benefit to both you and your family. **Source summary:** The law only mandates ingredient lists for pre-packaged foods; loose goods have no such requirement. For loose products, retailers only need to display the product name, production date, shelf life, and manufacturer details. So, the absence of any mention of additives does not mean they were not added — it simply means the law does not require them to be listed. If you care about what’s in your food, opt for pre-packaged versions where both the full ingredient list and additive details are clearly printed. **Low-ROI detour:** Move “If you care about what’s in your food, buy pre-packaged products: loose goods at retail counters aren’t legally required to list ingredients” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The law only mandates ingredient lists for pre-packaged foods; loose goods have no such requirement. For loose products, retailers only need to display the product name, production date, shelf life, and manufacturer details. So, the absence of any mention of additives does not mean they were not added — it simply means the law does not require them to be listed. If you care about what’s in your food, opt for pre-packaged versions where both the full ingredient list and additive details are clearly printed.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 12-009 **Source links:** [全国人大常委会 (2025 年第三次修正). 中华人民共和国食品安全法（第六十七、六十八条，2025 年 9 月 12 日公布，2025 年 12 月 1 日施行）.](https://flk.npc.gov.cn/detail?id=7b5a76d0461745a08d3f964916b87ef3); 国家卫生健康委员会、国家市场监督管理总局 (2024). 食品安全国家标准 食品添加剂使用标准（GB 2760—2024，附录 A 表 A.1「磷酸及磷酸盐」项下食品分类号 09.02.01 冷冻水产品; [A.3 规定表 A.1 列出的食品添加剂按照规定的使用范围和最大使用量使用）.](https://www.gov.cn/zhengce/zhengceku/202403/content_7001729.htm); [六安市市场监督管理局 (2025). 关于水产制品及使用保水剂的相关企业提醒告诫函（2025 年 3 月 24 日）.](https://scjgj.luan.gov.cn/zwzx/tzgg/5414606.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-037 — Stocks that have lost value should also be sold according to pre‑set rules — don’t try to even out costs by buying more Original title: 亏了的股票也要按事先定好的规则卖掉，不靠往下补仓摊平成本翻身 **Source text (English):** ### 37. Stocks that have lost value should also be sold according to pre‑set rules — don’t try to even out costs by buying more - Cost: No cost at all. The hard part is admitting the loss and actually selling the stock. - In plain terms: Human nature drives us to sell winners and hold losers. In seven years of data from 10,000 U.S. accounts, stocks that rose were sold about 50% more often than those that fell. The same investors also tended to add to positions in losing stocks. Yet over the following year those unloved losers underperformed the sold winners by an average of 3.4 percentage points. - Benefit: This study examined every trade made by 10,000 accounts at a U.S. discount broker from 1987 to 1993. The proportion of profitable stocks sold (PGR) was 0.148, while the proportion of losing stocks sold (PLR) was 0.098 — a difference of 0.050 with a t‑value exceeding 35. In other words, rising stocks were sold more than 50% more often than falling ones. Investors also bought losing stocks more frequently: the re‑purchase rate for losers was 0.135 versus 0.094 for winners, again with a strong statistical significance. The data also contradicted the belief that “stuck stocks will eventually bounce back.” Over the next year, the excess returns of sold profitable stocks exceeded those of kept losing stocks by 3.4 percentage points. These excess returns represent performance above the market index. As a concrete illustration, selling $1,000 worth of a losing stock instead of a winning one would yield roughly 4.4% more return in the following year; this figure includes tax savings from the early sale under U.S. tax rules (1987‑1993). - Evidence grade: A - Sources:Odean T (1998). Are Investors Reluctant to Realize Their Losses? The Journal of Finance 53(5):1775-1798. - Notes: This point addresses the decision “to sell or not to sell”; point 15 (“avoid excessive trading”) deals with how often to trade — the two are not contradictory. Following a pre‑defined rule actually reduces the number of trades. Mathematically, buying more shares does lower the average cost per share, but treating this as a way to recover losses is misguided; it merely increases the amount of capital tied up in a single stock (see point 19, “don’t bet everything on one stock”). The tax calculations apply only to the U.S. system and cannot be directly applied in China; all other conclusions remain valid. The data originate from U.S. accounts in the 1980s‑1990s; trading costs and tax regimes differ for A‑share investors. This information is not intended as investment advice. **Original text (Chinese):** ### 37. 亏了的股票也要按事先定好的规则卖掉，不靠往下补仓摊平成本翻身 - 成本：不花钱。难的是承认这一笔已经亏了，然后把它卖掉。 - 说人话：人的本能是赚了就卖、亏了死扛。一万个美国账户七年的记录里，涨了的股票被卖掉的可能比跌了的高五成以上。同一批人还更爱给亏着的股票加仓。可他们留下的亏损股，后面一年平均还比卖掉的那些差 3.4 个百分点。 - 收益：这项研究看的是美国一家折扣券商 10,000 个账户 1987 到 1993 年的全部交易记录。盈利股被卖出的比例（PGR）是 0.148。亏损股被卖出的比例（PLR）是 0.098。两者相差 0.050，t 值超过 35。按天算，涨了的股票被卖掉的可能性比跌了的高 50% 以上。同一批账户给亏损股加仓也更积极。亏损股被再买一次的比例是 0.135，盈利股是 0.094，t 值 19。研究还检验了「留着的会涨回来」这个想法。结果是反的：卖掉的盈利股在此后一年的超额收益，平均比留着没卖的亏损股高 3.4 个百分点。超额收益指的是比市场指数多出来的那一部分。作者还按平均值算过一个例子。同样卖掉 1000 美元的股票，卖亏损的那只比卖盈利的那只，此后一年回报高约 4.4%。这 4.4% 里含了卖亏损股提前抵税省下的钱。抵税是按美国的税制算的（美国，1987 到 1993 年） - 证据等级：A - 来源：Odean T (1998). Are Investors Reluctant to Realize Their Losses? The Journal of Finance 53(5):1775-1798. - 备注：这一条管的是「卖不卖」，第 15 条（不频繁交易股票）管的是「别老动手」，两条不冲突。事先定好规则再照着执行，动手次数反而更少。往下补仓摊平成本，算术上没错，多买一点平均成本就是低一点。错的是把它当成翻身的办法，它的实际效果是把你押在这一只股票上的钱变多了，见第 19 条（别把钱押在一只股票）。抵税那一段是按美国税制算的，中国不照搬，其余部分仍然成立。这是美国 1980 到 1990 年代的账户数据，A 股的交易成本和税制都不一样。不构成投资建议。 **Evidence:** A. This point addresses the decision “to sell or not to sell”; point 15 (“avoid excessive trading”) deals with how often to trade — the two are not contradictory. Following a pre‑defined rule actually reduces the number of trades. Mathematically, buying more shares does lower the average cost per share, but treating this as a way to recover losses is misguided; it merely increases the amount of capital tied up in a single stock (see point 19, “don’t bet everything on one stock”). The tax calculations apply only to the U.S. system and cannot be directly applied in China; all other conclusions remain valid. The data originate from U.S. accounts in the 1980s‑1990s; trading costs and tax regimes differ for A‑share investors. This information is not intended as investment advice. **Source summary:** Human nature drives us to sell winners and hold losers. In seven years of data from 10,000 U.S. accounts, stocks that rose were sold about 50% more often than those that fell. The same investors also tended to add to positions in losing stocks. Yet over the following year those unloved losers underperformed the sold winners by an average of 3.4 percentage points. **Low-ROI detour:** Move “Stocks that have lost value should also be sold according to pre‑set rules — don’t try to even out costs by buying more” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Human nature drives us to sell winners and hold losers. In seven years of data from 10,000 U.S. accounts, stocks that rose were sold about 50% more often than those that fell. The same investors also tended to add to positions in losing stocks. Yet over the following year those unloved losers underperformed the sold winners by an average of 3.4 percentage points.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 05-019 **Source links:** [Odean T (1998). Are Investors Reluctant to Realize Their Losses? The Journal of Finance 53(5):1775-1798.](https://doi.org/10.1111/0022-1082.00072) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-038 — Planning to invest in overseas assets such as U.S. stocks? Use QDII funds or the Hong Kong Stock Connect program — don’t open accounts with foreign brokers, and don’t use your annual foreign exchange quota for buying foreign stocks. Original title: 想买美股这类海外资产，走 QDII 基金或港股通，别去境外券商开户，也别拿每年的换汇额度去买 **Source text (English):** ### 38. Planning to invest in overseas assets such as U.S. stocks? Use QDII funds or the Hong Kong Stock Connect program — don’t open accounts with foreign brokers, and don’t use your annual foreign exchange quota for buying foreign stocks. - Cost: There’s no direct cost — you can purchase QDII funds via your own bank or brokerage app in just a few minutes. The trade-off is that the selection of available funds is more limited than at foreign brokers. - In plain terms: Starting May 2026, foreign brokers such as Tiger Brokers, Futu, and LongBridge are no longer allowed to accept new accounts from mainland investors. Existing account holders may only sell their holdings and withdraw funds within two years; no further purchases are permitted. Using your annual foreign exchange quota to buy overseas stocks is also prohibited; violators lose eligibility for that quota for the current year and the following two years. The only legal ways to invest in foreign assets remain QDII funds and the Hong Kong Stock Connect program. - Benefit: On May 22, 2026, eight Chinese authorities — including the China Securities Regulatory Commission, Ministry of Industry and Information Technology, Ministry of Public Security, People’s Bank of China, State Administration for Market Regulation, National Financial Regulatory Administration, Cyberspace Administration of China, and State Administration of Foreign Exchange — jointly issued a plan to comprehensively curb illegal cross-border securities, futures, and fund activities. The goal is to fully eliminate such activities within two years. Foreign firms may no longer market or solicit clients in China, nor provide services such as account opening, trade execution, or fund transfers. For current account holders, only one-way sales and withdrawals are permitted; after two years, all related websites, trading apps, and servers must be shut down. On the same day, the CSRC announced it would confiscate all illegal earnings of Tiger Brokers, Futu, and LongBridge and impose severe penalties. Official guidance stresses using legal channels such as the Hong Kong Stock Connect, QDII funds, and Cross‑Border Wealth Management Link for overseas investing. Meanwhile, the State Administration of Foreign Exchange explicitly states that personal foreign exchange may not be used for overseas real estate, securities investment, life insurance, or similar unapproved capital‑account purposes. Violators are placed on a “watch list,” lose their annual foreign‑exchange allowance for three years, face administrative penalties, possible anti‑money‑laundering investigations, and negative entries in their credit records (effective May 2026). - Evidence grade: A - Sources: China Securities Regulatory Commission (2026-05-22). China Securities Regulatory Commission and other eight departments jointly issued the "Implementation Plan for Comprehensive Rectification of Illegal Cross-Border Securities and Futures Fund Business Activities". ; China Securities Regulatory Commission (2026-05-22). The heads of relevant departments of the China Securities Regulatory Commission answered reporters’ questions on the “Implementation Plan for Comprehensive Rectification of Illegal Cross-Border Securities and Futures Fund Business Activities”. ; China Securities Regulatory Commission (2026-05-22). The China Securities Regulatory Commission seriously investigates and handles illegal cross-border business expansion cases by Tiger and other institutions. ; State Administration of Foreign Exchange (2021). Personal Foreign Exchange Purchase Application Form (Attachment 1). - Notes: These regulations target foreign brokerage firms rather than individual investors; no penalties are specified for investors themselves. Those already holding accounts abroad need only sell and withdraw funds within two years. Each of the three legal channels has its own eligibility criteria — be sure to check with your bank or broker. Past strong performance of U.S. stocks does not guarantee future returns. When investing via QDII funds, follow the same principles outlined in items 17 (broad‑based index funds) and 19 (don’t concentrate assets in a single stock, platform, or market) — opt for diversified index funds rather than betting on one market. Separate limits apply to overseas cash withdrawals; see item 21.6 for details. This information is not investment advice. **Original text (Chinese):** ### 38. 想买美股这类海外资产，走 QDII 基金或港股通，别去境外券商开户，也别拿每年的换汇额度去买 - 成本：不花钱。在自己的银行或证券 App 里就能买 QDII 基金，几分钟。代价是能买的品种比境外券商少。 - 说人话：老虎、富途、长桥这类境外券商，2026 年 5 月起不许再给境内的人开户。已经开了的，两年内只能卖出、把钱转出来，不能再买。换汇额度也不许拿去买境外股票，违规的当年和之后 2 年都不能再用这个额度。想买海外资产，走 QDII 基金或港股通。 - 收益：2026 年 5 月 22 日，证监会、工业和信息化部、公安部、中国人民银行、市场监管总局、金融监管总局、国家网信办、国家外汇局八个部门印发《综合整治非法跨境证券期货基金经营活动实施方案》。总体要求是「经过2年集中整治，全面取缔境外证券期货基金经营机构非法跨境经营活动」。境外机构不得在境内开展营销招揽，不得「提供相关开户、处理交易指令、资金划转等交易服务」。对已经开了户的人，方案写的是「禁止境外机构为存量投资者在境内非法提供买入交易、转入资金等服务，只允许单向卖出交易并转出资金」。两年期满后，「全面关停境内网站、交易软件及配套服务器」。同一天证监会通报，拟没收老虎、富途、长桥境内外相关主体全部违法所得，并依法严厉处罚。配套的答记者问写明，要「引导境内投资者通过港股通、合格境内机构投资者（QDII）及跨境理财通等合法渠道开展境外投资」。换汇这头，国家外汇局的《个人购汇申请书》写明，个人购汇「不得用于境外买房、证券投资、购买人寿保险和投资性返还分红类保险等尚未开放的资本项目」。违规的人列入「关注名单」，「当年及之后连续 2 年不享有个人便利化额度」，还会被行政处罚、移送反洗钱调查，信息纳入个人征信记录（全国，2026 年 5 月起） - 证据等级：A - 来源：中国证监会 (2026-05-22). 中国证监会等八部门联合印发《综合整治非法跨境证券期货基金经营活动实施方案》. ；中国证监会 (2026-05-22). 中国证监会有关部门负责人就《综合整治非法跨境证券期货基金经营活动实施方案》答记者问. ；中国证监会 (2026-05-22). 证监会严肃查处老虎等机构非法跨境展业案件. ；国家外汇管理局 (2021). 个人购汇申请书（附件 1）. - 备注：这几份文件管的是境外机构，没有写对投资者本人的处罚。已经在境外券商有账户的，两年内卖出、把钱转回来即可。三条合法渠道各有开通条件，先在自己的银行或券商问清楚。美股过去涨得多，不代表以后也会。买 QDII 同样按第 17 条（宽基指数基金）和第 19 条（别把钱押在一只股票、一个平台、一套房上）的办法，挑宽基指数，别押在单一市场上。境外取现另有额度，见第 21 节第 6 条（境外取现）。不构成投资建议。 **Evidence:** A. These regulations target foreign brokerage firms rather than individual investors; no penalties are specified for investors themselves. Those already holding accounts abroad need only sell and withdraw funds within two years. Each of the three legal channels has its own eligibility criteria — be sure to check with your bank or broker. Past strong performance of U.S. stocks does not guarantee future returns. When investing via QDII funds, follow the same principles outlined in items 17 (broad‑based index funds) and 19 (don’t concentrate assets in a single stock, platform, or market) — opt for diversified index funds rather than betting on one market. Separate limits apply to overseas cash withdrawals; see item 21.6 for details. This information is not investment advice. **Source summary:** Starting May 2026, foreign brokers such as Tiger Brokers, Futu, and LongBridge are no longer allowed to accept new accounts from mainland investors. Existing account holders may only sell their holdings and withdraw funds within two years; no further purchases are permitted. Using your annual foreign exchange quota to buy overseas stocks is also prohibited; violators lose eligibility for that quota for the current year and the following two years. The only legal ways to invest in foreign assets remain QDII funds and the Hong Kong Stock Connect program. **Low-ROI detour:** Move “Planning to invest in overseas assets such as U.S. stocks? Use QDII funds or the Hong Kong Stock Connect program — don’t open accounts with foreign brokers, and don’t use your annual foreign exchange quota for buying foreign stocks.” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Starting May 2026, foreign brokers such as Tiger Brokers, Futu, and LongBridge are no longer allowed to accept new accounts from mainland investors. Existing account holders may only sell their holdings and withdraw funds within two years; no further purchases are permitted. Using your annual foreign exchange quota to buy overseas stocks is also prohibited; violators lose eligibility for that quota for the current year and the following two years. The only legal ways to invest in foreign assets remain QDII funds and the Hong Kong Stock Connect program.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 21-006 **Source links:** [中国证监会 (2026-05-22). 中国证监会等八部门联合印发《综合整治非法跨境证券期货基金经营活动实施方案》.](https://www.csrc.gov.cn/csrc/c100028/c7634324/content.shtml); [中国证监会 (2026-05-22). 中国证监会有关部门负责人就《综合整治非法跨境证券期货基金经营活动实施方案》答记者问.](https://www.csrc.gov.cn/csrc/c100028/c7634328/content.shtml); [中国证监会 (2026-05-22). 证监会严肃查处老虎等机构非法跨境展业案件.](https://www.csrc.gov.cn/csrc/c100028/c7634330/content.shtml); [国家外汇管理局 (2021). 个人购汇申请书（附件 1）.](https://www.safe.gov.cn/safe/file/file/20210402/30fab7a9646f417ca9d2f67ff4c1e5f0.pdf) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-039 — Only buy insurance for losses your savings can’t cover; use an emergency fund for losses you can afford Original title: 只给自己扛不住的损失买保险，扛得住的损失用应急金兜着 **Source text (English):** ### 39. Only buy insurance for losses your savings can’t cover; use an emergency fund for losses you can afford - Cost: No money is required. All you need to do is list the major potential losses your household might face and determine which ones exceed your savings capacity. This takes about half an hour. - In plain terms: The premiums you pay won’t all be returned to you; a portion goes toward the insurer’s operating costs and profit. Therefore, insurance is worthwhile only for rare events that would otherwise overwhelm your finances — such as serious illness, a car accident causing injury to others, or the death of a primary breadwinner. For smaller losses that your savings can handle, an emergency fund is the better choice. - Benefit: Only a fraction of the premiums collected by insurers is paid out as claims. The remainder covers sales, administration, and profit. Regulations require insurers selling short-term individual health plans to publish their “overall claims ratio” on their website every six months; this figure roughly indicates what proportion of premiums is paid out in claims. On average, buying insurance for any given loss ends up costing you a little extra over time. The upside is that it spreads a potentially catastrophic expense into a series of manageable annual payments. The smaller the loss and the easier it is for you to pay out of pocket, the less advantageous this trade-off becomes. Following this logic, several types of insurance mentioned earlier in this book are worth purchasing: one-year health insurance is covered in Section 7, Item 20; auto liability insurance for drivers is discussed in Item 26 of this section; overseas medical coverage is detailed in Section 21, Item 4; and term life insurance for households dependent on your income is explained in Item 41 of this section (nationwide, effective 2021). - Evidence grade: C - Sources: General Office of the China Banking and Insurance Regulatory Commission (2021). Notice on issues related to regulating short-term health insurance business (Chinese Banking Regulatory Commission [2021] No. 7, the comprehensive loss rate is disclosed on the company's official website on a semi-annual basis). - Notes: This recommendation is assigned a Grade C because no official statistics exist to determine precisely which policies offer good value. The guidance provided here is meant to help you make a reasoned choice. For low-cost risks — such as cracked phone screens or minor flight delays — you can easily cover the costs yourself, so these policies are generally unnecessary. Similarly, if your savings can sustain you for a year or two without income, you may opt out of critical illness insurance, which compensates for lost earnings during illness. Basic medical insurance is a mandatory social insurance program; it does not fall under this evaluation framework and must be purchased regardless, as explained in Section 7, Item 9. For smaller unexpected expenses, an emergency fund is the appropriate safeguard, as described in Item 27 of this section. Ultimately, the primary beneficiaries of this advice are you and your family. **Original text (Chinese):** ### 39. 只给自己扛不住的损失买保险，扛得住的损失用应急金兜着 - 成本：不花钱。要做的是把家里可能遇到的大损失列一遍，看哪几样存款扛不住。一次半小时。 - 说人话：你交的保费不会全部赔回来，有一部分要付保险公司的费用和利润。所以值得买的，是很少发生、一旦发生家里掏不出来的损失，比如大病、开车撞伤人、家里挣钱的人走了。存款扛得住的小损失，交给应急金。 - 收益：保险公司收上来的保费，只有一部分会作为赔款付出去。剩下的要付销售和运营的费用，还有公司的利润。监管要求卖个人短期健康险的公司，每半年在官网公布一次「综合赔付率」。它大致是赔出去的钱占保费的比例，想知道一家公司赔出去多少，可以去它官网查。所以对一件损失来说，买保险长期平均是亏一点钱。换来的是把一次能压垮家里的大额支出，摊成每年一笔小钱。损失越小、你越掏得起，这笔交换越不划算。按这个标准，书里已经写过的几样是值得买的。一年期医疗险见第 7 节第 20 条（一年期医疗险）。有车的人见本节第 26 条（三者险）。出国的人见第 21 节第 4 条（境外医疗）。家里有人靠你的收入过日子的，见本节第 40 条（定期寿险）（全国，2021 年起） - 证据等级：C - 来源：中国银保监会办公厅 (2021). 关于规范短期健康保险业务有关问题的通知（银保监办发〔2021〕7 号，综合赔付率按半年在公司官网披露）. - 备注：定 C 级，是因为没有官方数字能算出哪种保险买了划算，这里给的是取舍的办法。碎屏险、航班延误险这类，损失几百元，自己掏得起，按这个标准可以不买。重疾险赔的是生病停工那几年的收入，存款够撑一两年停工的人，可以考虑不买。基本医保是社会保险，不按这个办法取舍，照样要交，见第 7 节第 9 条（居民医保）。小损失靠什么兜，见本节第 27 条（应急金）。这条的受益人是你自己和家人。 **Evidence:** C. This recommendation is assigned a Grade C because no official statistics exist to determine precisely which policies offer good value. The guidance provided here is meant to help you make a reasoned choice. For low-cost risks — such as cracked phone screens or minor flight delays — you can easily cover the costs yourself, so these policies are generally unnecessary. Similarly, if your savings can sustain you for a year or two without income, you may opt out of critical illness insurance, which compensates for lost earnings during illness. Basic medical insurance is a mandatory social insurance program; it does not fall under this evaluation framework and must be purchased regardless, as explained in Section 7, Item 9. For smaller unexpected expenses, an emergency fund is the appropriate safeguard, as described in Item 27 of this section. Ultimately, the primary beneficiaries of this advice are you and your family. **Source summary:** The premiums you pay won’t all be returned to you; a portion goes toward the insurer’s operating costs and profit. Therefore, insurance is worthwhile only for rare events that would otherwise overwhelm your finances — such as serious illness, a car accident causing injury to others, or the death of a primary breadwinner. For smaller losses that your savings can handle, an emergency fund is the better choice. **Low-ROI detour:** Move “Only buy insurance for losses your savings can’t cover; use an emergency fund for losses you can afford” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The premiums you pay won’t all be returned to you; a portion goes toward the insurer’s operating costs and profit. Therefore, insurance is worthwhile only for rare events that would otherwise overwhelm your finances — such as serious illness, a car accident causing injury to others, or the death of a primary breadwinner. For smaller losses that your savings can handle, an emergency fund is the better choice.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 05-026; 05-027; 05-040; 07-009; 07-020; 21-004 **Source links:** [中国银保监会办公厅 (2021). 关于规范短期健康保险业务有关问题的通知（银保监办发〔2021〕7 号，综合赔付率按半年在公司官网披露）.](https://www.gov.cn/zhengce/zhengceku/2021-01/12/content_5579193.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-040 — If someone at home depends on your income, buy term life insurance for the breadwinner first — not for your kids. Original title: 家里有人靠你的收入过日子，先给挣钱的人买定期寿险，别先给孩子买 **Source text (English):** ### 40. If someone at home depends on your income, buy term life insurance for the breadwinner first — not for your kids. - Cost: A few hundred to a few thousand yuan per year, depending on age, coverage amount, and policy length (this is a rough estimate by the author; no official figures exist). Be sure to disclose your health status truthfully before applying; the process takes about half an hour. - In plain terms: Term life insurance covers you only for a set number of years. If you pass away during that period, your family receives a payout. This coverage is meant to protect dependents who rely on your earnings — for instance, if your mortgage is still unpaid or your children are still young. If no one depends on you financially, this insurance isn’t necessary. Since kids don’t earn income, laws also limit how much death benefit can be paid for them. - Benefit: Regulatory definitions classify life insurance as personal insurance where human lifespan serves as the insured event; it includes term life, whole life, and endowment policies. Term life insurance pays out only upon the insured’s death within a fixed timeframe. Whole life insurance remains valid for the entire lifetime. Accident insurance only compensates for death or disability caused by accidents; it doesn’t cover deaths from illness and thus cannot replace life insurance. Contracts requiring death payouts must be approved and agreed upon by the insured; otherwise they’re invalid. Parents may purchase death coverage for minor children without such consent, but total payouts for a child’s death cannot exceed statutory limits. Typical coverage amounts reach 100,000 yuan, and another 100,000 yuan as well, hence the “high benefit” rating. No official recommendation exists for ideal coverage levels; the author’s calculation method adds remaining mortgage debt, projected expenses until children reach adulthood, and several years’ worth of household costs (based on national data revised in 2015). - Evidence grade: C - Sources: China Insurance Regulatory Commission (2011). Measures for the Administration of Insurance Terms and Premium Rates of Personal Insurance Companies (CIRC Order No. 3 of 2011, Article 8, Article 12). ; Standing Committee of the National People's Congress (2015 revised). Insurance Law of the People's Republic of China Article 33, Article 34. - Notes: This C rating stems from the lack of official guidance beyond basic definitions and payout limits; the “prioritize adults” recommendation follows logically from “whoever loses income would jeopardize household stability.” A child’s death doesn’t reduce household income, whereas losing the primary earner leaves mortgage payments and child expenses unpaid. When funds are limited, prioritize term life and one-year medical coverage for adults before considering similar coverage for kids. For details on truthful disclosures and guaranteed renewability, see Section 7, Article 20 (one-year medical insurance). The designated beneficiaries here fall under Category ②: your spouse and children. **Original text (Chinese):** ### 40. 家里有人靠你的收入过日子，先给挣钱的人买定期寿险，别先给孩子买 - 成本：一年几百到几千元，看年龄、保额和保多少年（作者粗估，无官方数字）。投保前要如实告知健康状况，一次性花半小时。 - 说人话：定期寿险只保固定的年数，这些年里人走了，家里拿到一笔钱。它是给靠你收入过日子的家人留的，比如房贷没还完、孩子还小。没人靠你养，就用不着。孩子不挣钱，给孩子买的死亡保险，法律还限了能赔多少。 - 收益：监管对寿险的定义是：以人的寿命为保险标的的人身保险，分定期寿险、终身寿险、两全保险等。定期寿险以被保险人死亡为给付保险金的条件，保险期间是固定的年数。终身寿险保到终身。意外伤害保险只在意外事故导致身故、残疾时才赔，生病去世不赔，代替不了寿险。以死亡为给付条件的合同，要经被保险人本人同意并认可保额，否则合同无效。父母给未成年子女投保死亡保险不受这条限制，但因孩子死亡给付的保险金总和，不得超过监管机构规定的限额。寿险保额通常在数十万元级，收益因此定为大。保额买多少没有官方口径。作者的算法是：没还完的房贷，加上孩子长到成年前的开销，再加几年的家用（全国，2015 年修正） - 证据等级：C - 来源：中国保险监督管理委员会 (2011). 人身保险公司保险条款和保险费率管理办法（保监会令 2011 年第 3 号，第八、十二条）. ；全国人大常委会 (2015 修正). 中华人民共和国保险法第三十三、三十四条. - 备注：定 C 级，是因为官方只有定义和限额，「先保大人」是按「谁的收入断了家里过不下去」推出来的。孩子出事，家里并不会少一份收入。家里挣钱的人走了，房贷和孩子的开销还在。钱有限时，先给挣钱的人买定期寿险和一年期医疗险，再轮到孩子的医疗险。如实告知和保证续保怎么看，见第 7 节第 20 条（一年期医疗险）。这条的受益人落在第 ② 档，是你的配偶和孩子。 **Evidence:** C. This C rating stems from the lack of official guidance beyond basic definitions and payout limits; the “prioritize adults” recommendation follows logically from “whoever loses income would jeopardize household stability.” A child’s death doesn’t reduce household income, whereas losing the primary earner leaves mortgage payments and child expenses unpaid. When funds are limited, prioritize term life and one-year medical coverage for adults before considering similar coverage for kids. For details on truthful disclosures and guaranteed renewability, see Section 7, Article 20 (one-year medical insurance). The designated beneficiaries here fall under Category ②: your spouse and children. **Source summary:** Term life insurance covers you only for a set number of years. If you pass away during that period, your family receives a payout. This coverage is meant to protect dependents who rely on your earnings — for instance, if your mortgage is still unpaid or your children are still young. If no one depends on you financially, this insurance isn’t necessary. Since kids don’t earn income, laws also limit how much death benefit can be paid for them. **Low-ROI detour:** Move “If someone at home depends on your income, buy term life insurance for the breadwinner first — not for your kids.” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Term life insurance covers you only for a set number of years. If you pass away during that period, your family receives a payout. This coverage is meant to protect dependents who rely on your earnings — for instance, if your mortgage is still unpaid or your children are still young. If no one depends on you financially, this insurance isn’t necessary. Since kids don’t earn income, laws also limit how much death benefit can be paid for them.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 07-020 **Source links:** [中国保险监督管理委员会 (2011). 人身保险公司保险条款和保险费率管理办法（保监会令 2011 年第 3 号，第八、十二条）.](http://www.gov.cn/gongbao/content/2012/content_2163594.htm); [全国人大常委会 (2015 修正). 中华人民共和国保险法第三十三、三十四条.](https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf7c4060811) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-041 — Regretting a personal insurance policy signed for over a year? You can cancel it during the cooling-off period and get most of your premium back. Original title: 签了一年以上的人身险又后悔，在犹豫期内退掉，保费基本全退 **Source text (English):** ### 41. Regretting a personal insurance policy signed for over a year? You can cancel it during the cooling-off period and get most of your premium back. - Cost: There’s no cost involved. A quick call to the insurer’s customer service line or a short visit to a branch takes just a few minutes. The real challenge is staying calm after signing and taking the time to read through the contract within 15 days. - In plain terms: All personal insurance policies with a term longer than one year include a cooling-off period. For policies bought through banks, this period starts 15 days after you receive the policy document, and cancelling during this time incurs a maximum administrative fee of 10 yuan. After this window closes, you’ll only receive the portion of your premium that the policy allows you to reclaim, which is usually far less than what you originally paid. Insurers often make follow-up calls to check if you fully understand the terms — be honest if you’re still unclear. - Benefit: Regulations require all personal insurance policies with a term over a year to clearly state the start date and length of the cooling-off period, as well as the rights policyholders have during this time. The cooling-off period for long-term health insurance must be at least 15 days. For all such policies sold via banks, the contract explicitly sets this period to 15 days, calculated from the natural calendar days after you receive and sign for the policy document. The policy cover must also carry this notice: “You have the right to cancel this policy in full (minus a maximum administrative fee of 10 yuan) within 15 days of receiving it. Cancelling after this period will result in financial losses.” Even after the cooling-off period ends, you can still terminate the contract at any time, and the insurer must refund the policy’s cash value — the portion of your premium that can be reclaimed — within 30 days as per contract terms. Financial regulators note that cancelling long-term personal insurance after the cooling-off period typically results in cash value payouts that are lower than the total premiums paid. Insurers must also reach out to new policyholders of such plans during the cooling-off period to confirm they’re aware of the potential financial losses from cancellation and their rights under this period (applicable nationwide since 2010 and 2019). - Evidence grade: A - Sources: General Office of China Banking and Insurance Regulatory Commission (2019). Measures for the Administration of Agency Insurance Business of Commercial Banks (Chinese Banking Regulatory Commission [2019] No. 179, Articles 36, 67, and 68). ; China Banking and Insurance Regulatory Commission (2019). Measures for the Administration of Health Insurance (CBIRC Order No. 3 of 2019, Article 15). ; China Banking and Insurance Regulatory Commission (2022). Information disclosure rules for personal insurance products with a term of more than one year (CBIRC Regulations [2022] 24 No., the product manual must list the starting time, number of days and rights of the hesitation period). ; China Insurance Regulatory Commission (2010). Basic service regulations for personal insurance business (CIRC Order No. 4, 2010, Article 15). ; National People's Congress Standing Committee (2015 revision). Insurance Law of the People's Republic of China, Article 15, 47. ; Ningxia Financial Supervision Bureau (2026-06-16). Risk tips on preventing illegal agency surrender. - Notes: The cooling-off period is a mandatory provision for all personal insurance policies with a term longer than one year. There’s no such requirement for one-year medical or accident insurance policies, so you’ll need to check the specific contract terms for these. For policies not bought via banks, the exact duration is defined in the contract — be sure to look up the “cooling-off period” clause as soon as you get the policy. Savings and dividend-paying insurance plans require higher premium payments, so making use of this period is especially worthwhile for these policies; see item 25 in this section for more details on non-savings plans. We rate the benefit as “moderate” because the savings you can achieve are the difference between your total premiums paid and the cash value you receive, which typically ranges from a few hundred to a few thousand yuan — no official statistics exist on this figure. You are the sole beneficiary of this provision. **Original text (Chinese):** ### 41. 签了一年以上的人身险又后悔，在犹豫期内退掉，保费基本全退 - 成本：不花钱。打保险公司的客服电话或者去柜台办，十几分钟。难的是签完以后，在 15 天里静下心把合同读一遍。 - 说人话：一年以上的人身险都有犹豫期。在银行买的，是收到保单后 15 天，这期间退保最多扣 10 元工本费。过了犹豫期再退，只能拿回保单里能退的那部分钱，往往比交的少。保险公司打回访电话问你清不清楚，没弄懂就别说清楚。 - 收益：保险期间超过一年的人身险，监管要求写明犹豫期从哪天算、有几天。投保人在犹豫期里有什么权利，也要写明。长期健康险的犹豫期不得少于 15 天。在银行买的、保险期间超过一年的保险，合同里一律约定 15 日犹豫期。它从你收到保单并书面签收那天算起，按自然日算。这类保单的封面上要印这句提示：「您在收到保险合同后15日内有全额退保（扣除不超过10元的工本费）的权利。超过15日退保有损失。」过了犹豫期，你仍然可以随时解除合同。保险公司要在 30 日内，按合同约定退还保单的现金价值（保单里能退的那部分钱）。金融监管部门的风险提示说，长期人身险犹豫期后退保，现金价值往往低于已交的总保费。一年以上的人身险新单，保险公司要在犹豫期内回访你。回访要确认你知不知道退保的损失和犹豫期的权利（全国，2010、2019 年起） - 证据等级：A - 来源：中国银保监会办公厅 (2019). 商业银行代理保险业务管理办法（银保监办发〔2019〕179 号，第三十六、六十七、六十八条）. ；中国银保监会 (2019). 健康保险管理办法（银保监会令 2019 年第 3 号，第十五条）. ；中国银保监会 (2022). 一年期以上人身保险产品信息披露规则（银保监规〔2022〕24 号，产品说明书要列明犹豫期的起算时间、天数和权利）. ；中国保险监督管理委员会 (2010). 人身保险业务基本服务规定（保监会令 2010 年第 4 号，第十五条）. ；全国人大常委会 (2015 修正). 中华人民共和国保险法第十五、四十七条. ；宁夏金融监管局 (2026-06-16). 关于防范非法代理退保的风险提示. - 备注：犹豫期是给一年以上人身险定的规矩。一年期的医疗险、意外险，规定里没要求，有没有要看条款。不在银行买的，天数以合同写的为准，拿到保单先翻「犹豫期」那一条。储蓄型、分红型保险交的钱多，犹豫期最值得用上，见本节第 25 条（消费型）。收益定「中」，是因为能省下的是交的保费和现金价值之间的差，常见在数百到数千元，没有官方统计。这条的受益人是你自己。 **Evidence:** A. The cooling-off period is a mandatory provision for all personal insurance policies with a term longer than one year. There’s no such requirement for one-year medical or accident insurance policies, so you’ll need to check the specific contract terms for these. For policies not bought via banks, the exact duration is defined in the contract — be sure to look up the “cooling-off period” clause as soon as you get the policy. Savings and dividend-paying insurance plans require higher premium payments, so making use of this period is especially worthwhile for these policies; see item 25 in this section for more details on non-savings plans. We rate the benefit as “moderate” because the savings you can achieve are the difference between your total premiums paid and the cash value you receive, which typically ranges from a few hundred to a few thousand yuan — no official statistics exist on this figure. You are the sole beneficiary of this provision. **Source summary:** All personal insurance policies with a term longer than one year include a cooling-off period. For policies bought through banks, this period starts 15 days after you receive the policy document, and cancelling during this time incurs a maximum administrative fee of 10 yuan. After this window closes, you’ll only receive the portion of your premium that the policy allows you to reclaim, which is usually far less than what you originally paid. Insurers often make follow-up calls to check if you fully understand the terms — be honest if you’re still unclear. **Low-ROI detour:** Move “Regretting a personal insurance policy signed for over a year? You can cancel it during the cooling-off period and get most of your premium back.” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “All personal insurance policies with a term longer than one year include a cooling-off period. For policies bought through banks, this period starts 15 days after you receive the policy document, and cancelling during this time incurs a maximum administrative fee of 10 yuan. After this window closes, you’ll only receive the portion of your premium that the policy allows you to reclaim, which is usually far less than what you originally paid. Insurers often make follow-up calls to check if you fully understand the terms — be honest if you’re still unclear.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 05-025 **Source links:** [中国银保监会办公厅 (2019). 商业银行代理保险业务管理办法（银保监办发〔2019〕179 号，第三十六、六十七、六十八条）.](https://www.gov.cn/zhengce/zhengceku/2019-12/03/content_5457853.htm); [中国银保监会 (2019). 健康保险管理办法（银保监会令 2019 年第 3 号，第十五条）.](https://www.gov.cn/zhengce/zhengceku/2019-12/04/content_5458542.htm); [中国银保监会 (2022). 一年期以上人身保险产品信息披露规则（银保监规〔2022〕24 号，产品说明书要列明犹豫期的起算时间、天数和权利）.](https://www.gov.cn/zhengce/zhengceku/2023-01/04/content_5735014.htm); [中国保险监督管理委员会 (2010). 人身保险业务基本服务规定（保监会令 2010 年第 4 号，第十五条）.](http://www.gov.cn/gongbao/content/2010/content_1702219.htm); [全国人大常委会 (2015 修正). 中华人民共和国保险法第十五、四十七条.](https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf7c4060811); [宁夏金融监管局 (2026-06-16). 关于防范非法代理退保的风险提示.](https://www.nfra.gov.cn/branch/ningxia/view/pages/common/ItemDetail.html?docId=1261442&itemId=2188) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-042 — Before signing at the bank counter, check whether it’s a deposit or insurance Original title: 在银行柜台签字前，先看清手里的是存款还是保险 **Source text (English):** ### 42. Before signing at the bank counter, check whether it’s a deposit or insurance - Cost: No cost at all. Just spend a couple of extra minutes reading the contract cover. - In plain terms: Banks may sell insurance on behalf of insurers, but they must not present it as a deposit. The contract cover must clearly state “Insurance Contract” and the insurer’s name in large print; terms like “deposit” or “savings” are strictly prohibited. If the insurer’s name appears on the cover, the money is not a deposit, and cancelling after the cooling-off period will result in losses. In principle, people aged 65 and older can only purchase insurance with guaranteed returns when buying at banks. - Benefit: Regulations explicitly forbid banks from bundling insurance with savings deposits, mutual funds, or other bank wealth products. They may not directly compare insurance returns to deposit yields, nor claim uncertain returns as guaranteed. Insurance documents and promotional materials must not use the bank’s name or logo, nor contain phrases such as “deposit,” “savings,” or “jointly offered by the bank.” The contract cover must display “Insurance Contract” in font size no smaller than 72 points and the insurer’s name in font size no smaller than 2 points. For three specific groups of customers, only insurance products with guaranteed benefits may be sold: applicants aged over 65; applicants aged over 60 purchasing installment-payment plans; and applicants whose annual income is below the local per capita disposable income. Policies for these groups must be manually underwritten by insurers rather than issued automatically at bank branches. Insurance agents are prohibited from selling insurance inside bank premises. For any insurance policy sold by a bank with a term longer than one year, a 15-day cooling-off period applies; cancelling after this period incurs financial losses. (Nationwide, effective October 2019) - Evidence grade: B - Sources: General Office of China Banking and Insurance Regulatory Commission (2019). Measures for the Administration of Agency Insurance Business of Commercial Banks (Chinese Banking Regulatory Commission [2019] No. 179, Articles 30, 31, 32, 36, 42, 49). - Notes: This item is rated B because the regulations are very clear, yet no official statistics exist on how much money misled consumers have lost. Elderly family members are especially vulnerable to this issue when making deposits at banks; be sure to check the contract cover for them. If you’ve already signed such a contract, you may cancel it within 15 days per Section 42 (Cooling-off Period). For complaints regarding potential misrepresentation, refer to Section 44 (Assistance with Policy Cancellation). The primary beneficiaries of this guidance are you and your elderly relatives. **Original text (Chinese):** ### 42. 在银行柜台签字前，先看清手里的是存款还是保险 - 成本：不花钱。签字前多看两分钟合同封面。 - 说人话：银行能代卖保险，但不许说成存款。保险合同的封面要用大字印「保险合同」和保险公司的名字，不许出现「存款」「储蓄」字样。封面上是保险公司，这钱就不是存款，过了犹豫期再退会亏。65 岁以上的人在银行买，原则上只能买收益确定的。 - 收益：规定写明，银行不得把保险和储蓄存款、基金、银行理财混在一起卖。不得把保险的收益和存款简单类比，不得把不确定的收益说成保证收益。保险单证和宣传材料不许用银行的名称和标识，不许出现「存款」「储蓄」「与银行共同推出」这类字样。保险单封面要用不小于 72 号的字印「保险合同」，用不小于二号的字印保险公司名称。有三种人买保险，原则上只能卖保单利益确定的产品：投保人超过 65 周岁的；买期缴产品、投保人超过 60 周岁的；填的年收入低于当地居民人均可支配收入的。这三种人的保单还要转给保险公司人工核保，不许在网点自动出单。保险公司的人不许在银行网点里卖保险。银行卖的一年以上保险，有 15 日犹豫期，过了犹豫期退保就有损失（全国，2019 年 10 月起） - 证据等级：B - 来源：中国银保监会办公厅 (2019). 商业银行代理保险业务管理办法（银保监办发〔2019〕179 号，第三十、三十一、三十二、三十六、四十二、四十九条）. - 备注：定 B 级，是因为规定写得很清楚，但没有「被误导的人亏了多少」的官方数字。家里老人在银行存钱时最容易碰上，陪他们去的时候帮着看一眼封面。已经签了的，在 15 天内按本节第 41 条（犹豫期）退掉。觉得被误导了怎么投诉，见本节第 43 条（代理退保）。这条的受益人是你自己和家里老人。 **Evidence:** B. This item is rated B because the regulations are very clear, yet no official statistics exist on how much money misled consumers have lost. Elderly family members are especially vulnerable to this issue when making deposits at banks; be sure to check the contract cover for them. If you’ve already signed such a contract, you may cancel it within 15 days per Section 42 (Cooling-off Period). For complaints regarding potential misrepresentation, refer to Section 44 (Assistance with Policy Cancellation). The primary beneficiaries of this guidance are you and your elderly relatives. **Source summary:** Banks may sell insurance on behalf of insurers, but they must not present it as a deposit. The contract cover must clearly state “Insurance Contract” and the insurer’s name in large print; terms like “deposit” or “savings” are strictly prohibited. If the insurer’s name appears on the cover, the money is not a deposit, and cancelling after the cooling-off period will result in losses. In principle, people aged 65 and older can only purchase insurance with guaranteed returns when buying at banks. **Low-ROI detour:** Move “Before signing at the bank counter, check whether it’s a deposit or insurance” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Banks may sell insurance on behalf of insurers, but they must not present it as a deposit. The contract cover must clearly state “Insurance Contract” and the insurer’s name in large print; terms like “deposit” or “savings” are strictly prohibited. If the insurer’s name appears on the cover, the money is not a deposit, and cancelling after the cooling-off period will result in losses. In principle, people aged 65 and older can only purchase insurance with guaranteed returns when buying at banks.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 05-043 **Source links:** [中国银保监会办公厅 (2019). 商业银行代理保险业务管理办法（银保监办发〔2019〕179 号，第三十、三十一、三十二、三十六、四十二、四十九条）.](https://www.gov.cn/zhengce/zhengceku/2019-12/03/content_5457853.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-043 — To cancel your insurance policy, contact the insurer directly — don’t use “policy cancellation agents.” If you feel misled, call 12378 for free assistance. Original title: 想退保就自己找保险公司办，别找「代理退保」，觉得被误导了打 12378 投诉 **Source text (English):** ### 43. To cancel your insurance policy, contact the insurer directly — don’t use “policy cancellation agents.” If you feel misled, call 12378 for free assistance. - Cost: There’s no cost involved. Simply call the insurer’s customer service line or visit a branch; this may require a bit more effort than using an intermediary. - In plain terms: Online ads promising “full policy refunds with no fees if unsuccessful” usually come from illegal cancellation agents. They typically take 30–50% of any refund amount and demand your ID, bank details, and verification codes. Once the policy is cancelled, coverage ends. If you feel misled, first contact the insurer’s customer service; if that fails, call 12378 — this service is completely free. - Benefit: In February 2026, China’s National Financial Regulatory Administration, the Cyberspace Administration, the Ministry of Public Security, the People’s Bank of China, and the China Securities Regulatory Commission jointly issued a warning. It stated that claims of “full policy refunds” are false and contrary to insurance laws. “Policy cancellation agents” charge hefty fees; if you try to withdraw from their services, they may sue you for “breach of contract.” They also collect personal data such as SIM cards, bank accounts, policy details, home addresses, and even children’s school information — data that can be sold on, leading to fraud or identity theft. A June 2026 notice from Ningxia’s financial regulator provides further detail: such agents demand 30–50% of the refund amount as a fee and impose steep penalties if you back out. They even instruct clients to fabricate claims of sales misrepresentation or forged signatures. Following such advice could violate public security laws; in severe cases, it may constitute slander or extortion. Once cancelled, coverage ends immediately. Future applications for similar policies may be rejected or cost more due to age or health issues. If you truly feel misled, first contact the insurer’s official customer service; if unresolved, call 12378. If you’re temporarily unable to pay premiums, ask the insurer about options like reduced paid-up value or policy loans. Reduced paid-up value means you stop paying premiums, though coverage decreases proportionally (nationwide, 2026). - Evidence grade: B - Sources: State Administration of Financial Supervision, Cyberspace Administration of China, Ministry of Public Security of China, People's Bank of China, China Securities Regulatory Commission (2026-02-06). Risk warning on being wary of illegal "agency rights protection" short videos and live broadcast traps (reprinted from the official website of the Cyberspace Administration of China). ; Ningxia Financial Supervision Bureau (2026-06-16). Risk tips on preventing illegal agency surrender. ; Hunan Financial Supervision Bureau (2025-07-23). Risk tips on preventing illegal "agency surrender" of black and gray products. - Notes: In 2025, Hunan’s financial regulator reported a case: a woman followed “advice” from a “friend” to use a cancellation agent, paying a “consultation fee.” Ultimately, her policy was refunded only at its cash value. Three months later, she was diagnosed with breast cancer — and no longer had critical illness coverage. You must weigh the pros and cons: if coverage remains valuable, consider reduced paid-up value instead of cancellation. If you’re still within the cooling-off period, see Section 42 (Cooling-off Period). Your own well-being is the ultimate priority. **Original text (Chinese):** ### 43. 想退保就自己找保险公司办，别找「代理退保」，觉得被误导了打 12378 投诉 - 成本：不花钱。自己打保险公司客服电话或者去柜台，比交给中介多跑一两趟。 - 说人话：网上喊「全额退保、不成功不收费」的，多半是非法代理退保。他们要拿走退回来的钱的三到五成，还要你的身份证、银行卡和验证码。退了保，保障也就没了。觉得被误导了，先找保险公司客服，谈不拢打 12378，全程免费。 - 收益：2026 年 2 月，金融监管总局、中央网信办、公安部、中国人民银行、中国证监会联合发了风险提示。它说「全额退保」这类说法属于不实信息，和保险法等法律法规不符。「代理维权」的人会收高额服务费，你中途想退出，还可能因为「违约」吃官司。他们还会收集你的手机卡、银行卡、保单、家庭住址、孩子的学校这些信息。这些信息被倒卖，你可能碰上电信诈骗和盗刷。宁夏金融监管局 2026 年 6 月的提示写得更细。这类中介约定退保成功后，收退保金额 30% 到 50% 的代理费，中途不干了要交高额违约金。他们教人编造销售误导、代签名这类理由去投诉。照做的人可能违反治安管理处罚法，严重的可能涉嫌诬告陷害或敲诈勒索的共同犯罪。退保后保险责任马上终止。以后再买同类保险，可能因为年纪大了、身体查出问题，而涨价或者被拒保。真被误导了，先找保险公司官方客服投诉协商，谈不拢打 12378 银行保险消费者投诉维权热线，全程免费。只是一时交不起保费，可以先问保险公司能不能办减额交清、保单贷款这类服务。减额交清就是以后不再交钱，保额按比例降下来（全国，2026 年） - 证据等级：B - 来源：金融监管总局、中央网信办、公安部、中国人民银行、中国证监会 (2026-02-06). 关于警惕不法「代理维权」短视频及直播陷阱的风险提示（中央网信办官网转载）. ；宁夏金融监管局 (2026-06-16). 关于防范非法代理退保的风险提示. ；湖南金融监管局 (2025-07-23). 关于防范非法「代理退保」黑灰产的风险提示. - 备注：湖南金融监管局 2025 年通报过一个案例。一位女士被「朋友」劝去代理退保，交了「咨询费」，最后还是按现金价值退的保。退保 3 个月后，她确诊乳腺癌，那份重疾险已经没了。退不退要自己算：保障还用得上的，交不起就先问减额交清。自己在犹豫期里退，见本节第 41 条（犹豫期）。这条的受益人是你自己。 **Evidence:** B. In 2025, Hunan’s financial regulator reported a case: a woman followed “advice” from a “friend” to use a cancellation agent, paying a “consultation fee.” Ultimately, her policy was refunded only at its cash value. Three months later, she was diagnosed with breast cancer — and no longer had critical illness coverage. You must weigh the pros and cons: if coverage remains valuable, consider reduced paid-up value instead of cancellation. If you’re still within the cooling-off period, see Section 42 (Cooling-off Period). Your own well-being is the ultimate priority. **Source summary:** Online ads promising “full policy refunds with no fees if unsuccessful” usually come from illegal cancellation agents. They typically take 30–50% of any refund amount and demand your ID, bank details, and verification codes. Once the policy is cancelled, coverage ends. If you feel misled, first contact the insurer’s customer service; if that fails, call 12378 — this service is completely free. **Low-ROI detour:** Move “To cancel your insurance policy, contact the insurer directly — don’t use “policy cancellation agents.” If you feel misled, call 12378 for free assistance.” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Online ads promising “full policy refunds with no fees if unsuccessful” usually come from illegal cancellation agents. They typically take 30–50% of any refund amount and demand your ID, bank details, and verification codes. Once the policy is cancelled, coverage ends. If you feel misled, first contact the insurer’s customer service; if that fails, call 12378 — this service is completely free.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 05-041 **Source links:** [金融监管总局、中央网信办、公安部、中国人民银行、中国证监会 (2026-02-06). 关于警惕不法「代理维权」短视频及直播陷阱的风险提示（中央网信办官网转载）.](https://www.cac.gov.cn/2026-02/06/c_1772110875635198.htm); [宁夏金融监管局 (2026-06-16). 关于防范非法代理退保的风险提示.](https://www.nfra.gov.cn/branch/ningxia/view/pages/common/ItemDetail.html?docId=1261442&itemId=2188); [湖南金融监管局 (2025-07-23). 关于防范非法「代理退保」黑灰产的风险提示.](https://www.nfra.gov.cn/branch/hunan/view/pages/common/ItemDetail.html?docId=1218753&itemId=1480) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-044 — Writing a specific beneficiary on the policy lets family claim the payout: 5 years for life insurance, 2 years for other policies Original title: 保单上把受益人写成具体的人，出了事记得去领钱：寿险 5 年、其他保险 2 年内要主张 **Source text (English):** ### 44. Writing a specific beneficiary on the policy lets family claim the payout: 5 years for life insurance, 2 years for other policies - Cost: No cost involved. You fill this in once at purchase; any later changes to the beneficiary require written notice to the insurer. - In plain terms: If no beneficiary is listed, or if the named beneficiary passes away first, the payout is treated as part of the deceased’s estate and must first cover any debts owed by the deceased. If “Spouse: [Name]” is listed as beneficiary but the couple later divorces, the policy is effectively treated as having no beneficiary at the time of a claim. Family members must be aware of the policy’s existence: for life insurance, claims must be filed within 5 years of learning of the insured’s death; for other policies, the deadline is 2 years. In total, 100,000 people are affected by such situations, and another 100,000 face related complications. - Benefit: Insurance law stipulates that beneficiaries must be designated by either the insured or the policyholder, with the latter requiring the insured’s consent. In three specific scenarios, payouts are classified as part of the insured’s estate and distributed per standard inheritance rules: 1) No beneficiary is named, or the designation is ambiguous; 2) The named beneficiary dies before the insured, with no other eligible beneficiaries; 3) The beneficiary legally loses or voluntarily waives their right to benefits, again with no other eligible beneficiaries. If both the insured and beneficiary die in the same incident with no clear order of death, the beneficiary is presumed to have died first. Any payout classified as an estate must first settle all outstanding taxes and debts owed by the deceased, with remaining funds distributed to heirs. Supreme Court rulings clarify that if a beneficiary is listed only by name and familial relationship, any subsequent change to that relationship renders the designation invalid. Unnotified changes to beneficiaries hold no legal weight with insurers. The statute of limitations for filing claims is 5 years for life insurance and 2 years for other policies, both starting from the date the claimant learns or should have learned of the insured’s death. Given that typical life insurance payouts reach hundreds of thousands of yuan, this benefit is rated as “high” (national data, revised 2015, effective 2021). - Evidence grade: A - Sources: Standing Committee of the National People's Congress (2015 revised). Article 26, 39, 41, 42 of the Insurance Law of the People's Republic of China. ; Supreme People's Court of China (2020 revised). Interpretation of Several Issues Concerning the Application of the Insurance Law of the People's Republic of China (3) Article 9, Paragraph 2, Item 3, Article 10. ; National People's Congress (2020). Civil Code of the People's Republic of China Article 1159. - Notes: Once the statute of limitations expires, insurers may legally deny payouts, and legal action to recover funds is highly unlikely to succeed. For this reason, family members must at minimum know which insurers you hold policies with. After events like divorce, remarriage, or the birth of a child, update the beneficiary designation accordingly. To claim payouts after a death, follow the steps outlined in Section 25, Item 9 (claiming funds from multiple policies individually). Note that using the policy payout to settle the deceased’s debts is not a viable option; see Section 29, Item 13 (debt settlement) for further details. The beneficiary category for this item falls under Tier ②, which includes your spouse and children. **Original text (Chinese):** ### 44. 保单上把受益人写成具体的人，出了事记得去领钱：寿险 5 年、其他保险 2 年内要主张 - 成本：不花钱。投保时填一次，以后改受益人要书面通知保险公司。 - 说人话：没写受益人，或者受益人先走了，保险金就算遗产，要先拿去还去世的人欠的债。受益人写了「妻子某某」，后来离婚了，出事时算没写。家里人要知道有这张保单：寿险从知道出事起 5 年内要去主张，其他保险是 2 年。 - 收益：保险法规定，受益人由被保险人或者投保人指定。投保人指定的，要经被保险人同意。有三种情况，保险金算被保险人的遗产，按继承的规矩给。一是没指定受益人，或者指定得不清楚。二是受益人死在被保险人前面，又没有别的受益人。三是受益人依法丧失或者放弃受益权，又没有别的受益人。受益人和被保险人在同一件事里去世、分不清先后的，推定受益人先死。算作遗产的钱，要先清偿去世的人欠的税和债，剩下的才分。最高法的解释写明：受益人写成「姓名加身份关系」，出事时身份关系变了，算没指定受益人。改受益人没通知保险公司的，对保险公司不生效。领钱的诉讼时效，人寿保险是 5 年，其他保险是 2 年，都从知道或者应当知道出事那天算起。寿险保额通常在数十万元级，收益因此定为大（全国，2015 年修正、2021 年起） - 证据等级：A - 来源：全国人大常委会 (2015 修正). 中华人民共和国保险法第二十六、三十九、四十一、四十二条. ；最高人民法院 (2020 修正). 关于适用《中华人民共和国保险法》若干问题的解释（三）第九条第二款第三项、第十条. ；全国人大 (2020). 中华人民共和国民法典第一千一百五十九条. - 备注：诉讼时效过了，保险公司可以拒绝给钱，打官司也很难要回来。所以家里人至少要知道你在哪几家公司买过保险。离婚、再婚、孩子出生以后，回头把受益人改一次。人走了以后逐个去取各处的钱，见第 25 节第 9 条（逐个去取）。用死还债这条路走不通，见第 29 节第 13 条（还债）。这条的受益人落在第 ② 档，是你的配偶和孩子。 **Evidence:** A. Once the statute of limitations expires, insurers may legally deny payouts, and legal action to recover funds is highly unlikely to succeed. For this reason, family members must at minimum know which insurers you hold policies with. After events like divorce, remarriage, or the birth of a child, update the beneficiary designation accordingly. To claim payouts after a death, follow the steps outlined in Section 25, Item 9 (claiming funds from multiple policies individually). Note that using the policy payout to settle the deceased’s debts is not a viable option; see Section 29, Item 13 (debt settlement) for further details. The beneficiary category for this item falls under Tier ②, which includes your spouse and children. **Source summary:** If no beneficiary is listed, or if the named beneficiary passes away first, the payout is treated as part of the deceased’s estate and must first cover any debts owed by the deceased. If “Spouse: [Name]” is listed as beneficiary but the couple later divorces, the policy is effectively treated as having no beneficiary at the time of a claim. Family members must be aware of the policy’s existence: for life insurance, claims must be filed within 5 years of learning of the insured’s death; for other policies, the deadline is 2 years. In total, 100,000 people are affected by such situations, and another 100,000 face related complications. **Low-ROI detour:** Move “Writing a specific beneficiary on the policy lets family claim the payout: 5 years for life insurance, 2 years for other policies” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If no beneficiary is listed, or if the named beneficiary passes away first, the payout is treated as part of the deceased’s estate and must first cover any debts owed by the deceased. If “Spouse: [Name]” is listed as beneficiary but the couple later divorces, the policy is effectively treated as having no beneficiary at the time of a claim. Family members must be aware of the policy’s existence: for life insurance, claims must be filed within 5 years of learning of the insured’s death; for other policies, the deadline is 2 years. In total, 100,000 people are affected by such situations, and another 100,000 face related complications.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 25-009; 29-013 **Source links:** [全国人大常委会 (2015 修正). 中华人民共和国保险法第二十六、三十九、四十一、四十二条.](https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf7c4060811); [最高人民法院 (2020 修正). 关于适用《中华人民共和国保险法》若干问题的解释（三）第九条第二款第三项、第十条.](https://flk.npc.gov.cn/detail?id=ff808181799df4000179ac03d7f21115); [全国人大 (2020). 中华人民共和国民法典第一千一百五十九条.](https://flk.npc.gov.cn/detail?id=ff808081729d1efe01729d50b5c500bf) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-045 — Do not treat cryptocurrency as a protected investment in Mainland China Original title: 别拿钱买比特币、泰达币这类虚拟货币，别人拉你一起投也不跟：交易不受法律保护，亏了打官司也要不回来 **Source text (English):** ### 45. Do not treat cryptocurrency as a protected investment in Mainland China - Cost: Avoiding a purchase costs no money, though it also means not participating in a price rise. - In plain terms: Mainland Chinese notices state that virtual currencies are not legal tender and prohibit related financial activities. Some civil transactions may be treated as invalid, leaving losses with the parties. - Applicability and limits: This is a jurisdiction-specific legal summary, not a prediction about every dispute. The original entry cites the relevant notices and court case; check current local rules before acting. - Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below. **Original text (Chinese):** ### 45. 别拿钱买比特币、泰达币这类虚拟货币，别人拉你一起投也不跟：交易不受法律保护，亏了打官司也要不回来 - 成本：不花钱。不买币，不进「带单」「稳赚」的币圈群。代价是币价上涨的时候赚不到。 - 说人话：国内不承认虚拟货币是钱，个人买币的交易可以被判无效，亏了算自己的。有人跟人买泰达币，付了约 44.8 万元，后来平台提不了现，起诉要钱被法院驳回。被人偷走的是另一回事，偷的人照样按盗窃罪判。 - 收益：2026 年 2 月，人民银行等八个部门发了银发〔2026〕42 号通知。通知写明，比特币、以太币、泰达币这类虚拟货币「不具有法偿性，不应且不能作为货币在市场上流通使用」。人民币换币、币换币、发币融资，都属于非法金融活动，「一律严格禁止」。境外机构也不许给境内的人提供这类服务。个人投资这一头，通知原话是：「任何单位和个人投资虚拟货币、现实世界资产代币及相关金融产品，违背公序良俗的，相关民事法律行为无效，由此引发的损失由其自行承担」。2021 年的银发〔2021〕237 号通知同时废止，这句话在新通知里保留了。法院案例：汤某 2018 年 2 月到 2019 年 7 月，向两个自称平台商户的人买泰达币，付了约 44.8 万元（精确值 448000 元）。后来平台提不了现，也登不上。他起诉要回这笔钱。法院认为用人民币换虚拟货币，这个投资行为无效，损失由他自己承担，驳回了起诉，二审维持（江苏宜兴，2025 年 3 月发布）。被偷是另一回事：有人账户里价值 400 余万元的虚拟币被「黑客」盗走，其中一名盗窃者被以盗窃罪判 7 年，罚 2 万元（河南郑州） - 证据等级：A - 来源：中国人民银行、国家发展改革委、工业和信息化部、公安部、市场监管总局、金融监管总局、中国证监会、国家外汇局 (2026). 关于进一步防范和处置虚拟货币等相关风险的通知（银发〔2026〕42 号，第一、十九条）. （中国证监会发布）；宜兴市人民法院 (2025). 投资虚拟货币受损 风险责任自行承担. ；【新时代检察好故事】偷了虚拟币 被判盗窃罪 (2024). （义乌市人民政府网转载）；人民法院报 (2024). 非法窃取虚拟货币行为的刑法定性. （邹城市人民法院网转载）；Federal Bureau of Investigation (2022). Scammers Target and Exploit Owners of Cryptocurrencies in Liquidity Mining Scam (Alert Number I-072122-PSA). - 备注：「损失自己承担」管的是你和卖币、带单的人之间的钱款纠纷，法院不帮你把投资款要回来，所以别指望事后起诉。被人偷走、骗走属于刑事案子，照样报警。已经有币的人还要防扫码盗币。江苏涟水有人和对方见面扫了一个码，钱包里约 5.7 万个泰达币被转走。这些币价值约 39.4 万元（精确值 393665.461434 元），人民法院报刊文认为应按盗窃罪处理。美国联邦调查局 2022 年警示过一种类似手法：钱包里弹出一串权限，你点了同意，对方就能不限数额地转走你的币。它给的防法是：拿不准的网站不连钱包，定期用第三方的授权查询工具，看看钱包给过哪些网站转币权限。用自己的银行卡替别人收钱、买币、转币，是另一件事，可能被判刑，见第 9 节第 5 条（「兼职」要你用自己的卡收钱）。承诺高回报的「理财」怎么认，见第 6 条（看到「高收益」「保本」「稳赚」直接走开）。想买海外资产的合法渠道，见第 38 条（买美股走 QDII 基金或港股通）。不构成投资建议。 **Evidence:** A. This is a jurisdiction-specific legal summary, not a prediction about every dispute. The original entry cites the relevant notices and court case; check current local rules before acting. **Source summary:** Mainland Chinese notices state that virtual currencies are not legal tender and prohibit related financial activities. Some civil transactions may be treated as invalid, leaving losses with the parties. **Low-ROI detour:** Move “Do not treat cryptocurrency as a protected investment in Mainland China” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Mainland Chinese notices state that virtual currencies are not legal tender and prohibit related financial activities. Some civil transactions may be treated as invalid, leaving losses with the parties.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 05-006; 05-038; 09-005 **Source links:** [中国人民银行、国家发展改革委、工业和信息化部、公安部、市场监管总局、金融监管总局、中国证监会、国家外汇局 (2026). 关于进一步防范和处置虚拟货币等相关风险的通知（银发〔2026〕42 号，第一、十九条）.](https://www.csrc.gov.cn/csrc/c100028/c7614318/content.shtml); [宜兴市人民法院 (2025). 投资虚拟货币受损 风险责任自行承担.](https://yx.wxfy.gov.cn/article/detail/2025/09/id/8970543.shtml); [【新时代检察好故事】偷了虚拟币 被判盗窃罪 (2024).](https://www.yw.gov.cn/art/2024/2/2/art_1229143073_59471301.html); [人民法院报 (2024). 非法窃取虚拟货币行为的刑法定性.](http://www.sdcourt.gov.cn/jningzcfy/386500/386502/31441533/index.html); [Federal Bureau of Investigation (2022). Scammers Target and Exploit Owners of Cryptocurrencies in Liquidity Mining Scam (Alert Number I-072122-PSA).](https://www.ic3.gov/PSA/2022/PSA220721) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ### 05-046 — For self-employed pension contributions, compare the minimum tier and payback period before enrolling Original title: 没单位的人自己交职工养老保险，按最低档交、先把年限交够最划算；别当成一交就赚，按最低档也要领约 10 年才回本 **Source text (English):** ### 46. For self-employed pension contributions, compare the minimum tier and payback period before enrolling - Cost: Contributions require substantial recurring payments and may be inaccessible until retirement eligibility. - In plain terms: The source's model finds that the minimum contribution tier reaches its estimated break-even point after roughly ten years of benefits; paying more can take longer to recoup. - Applicability and limits: This estimate depends on Mainland China policy, contribution history, local wages, retirement age, and future rules. It is not a personalized pension projection. - Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below. **Original text (Chinese):** ### 46. 没单位的人自己交职工养老保险，按最低档交、先把年限交够最划算；别当成一交就赚，按最低档也要领约 10 年才回本 - 成本：钱全部自己出，按缴费基数的 20% 交，最低档每月也要几百到上千元。要按时交满 15 年以上，2030 年起这个年限逐年往 20 年涨。交满退休之前，这笔钱取不出来。 - 说人话：没单位的人自己交职工养老，按最低档交、把年限交够最划算。领的钱大头跟着退休那年当地的平均工资走。按那时的工资水平折算，最低档交 15 年、60 岁开始领，约领 10 年回本，往高档多交的部分要领约 17 年。值得交，但不是一交就赚。 - 收益：怎么交、怎么领，国务院 2005 年的决定写明了。没单位、自己交的人（正式说法是灵活就业人员）按缴费基数的 20% 交，其中 8% 记进个人账户。2019 年起，缴费基数可以自己选。范围是本省全口径城镇单位就业人员平均工资的 60% 到 300%。退休后的养老金分两块。第一块叫基础养老金。把当地上年度在岗职工月平均工资，和你自己的平均缴费工资加起来除以 2，每交满 1 年发 1%。第二块叫个人账户养老金，是账户里的钱除以计发月数。60 岁退休的计发月数是 139，55 岁是 170，退休越晚，月数越少。下面是按公式自己算的例子，不是官方数字。假设退休那年当地月平均工资 8000 元，两种平均工资按同一个数算。下面的金额都按退休那年的工资水平折算，个人账户的利息按刚好跟上工资上涨算。按最低档 60% 交，缴费基数是 4800 元，每月交 960 元。交 15 年共交约 17.3 万元（精确值 172800 元）。60 岁起每月领约 1457 元：基础养老金 960 元，个人账户养老金约 497 元。一年约 1.75 万元（精确值约 17487 元），要领约 9.9 年才回本，也就是领到 70 岁上下。按 100% 档交，15 年共交约 28.8 万元（精确值 288000 元），每月领约 2029 元。比最低档多交的约 11.5 万元（精确值 115200 元），每月只多领约 572 元，要领约 16.8 年才回本。原因是基础养老金有一半按当地平均工资算，和你交多少无关，交得少的人占便宜。按最低档每多交一年，回本年限还是约 9.9 年，比提高档次划算。按最低档交，基础养老金占了领到的钱的大头。这个回本年限和当地工资高低无关。工资高的地方，交的和领的按同一个比例变高，回本年限不变。早年交的钱面额小，退休时却按当时的平均工资发。所以只看交钱和领钱的面额，回本比 9.9 年早。法律规定：退休时累计交满 15 年，才能按月领。不满的，可以接着交满。2030 年 1 月 1 日起，这个最低年限每年提高 6 个月，逐步提高到 20 年。人去世了，个人账户里剩的钱可以继承。国家会根据职工平均工资增长和物价上涨，适时调高养老金。养老保险基金不够发的时候，由政府补贴（全国） - 证据等级：A - 来源：国务院 (2005). 关于完善企业职工基本养老保险制度的决定（国发〔2005〕38 号，第三、六条及附件「个人账户养老金计发月数表」）. ；国务院办公厅 (2019). 降低社会保险费率综合方案（国办发〔2019〕13 号，第一、三部分）. ；全国人民代表大会常务委员会 (2024). 关于实施渐进式延迟法定退休年龄的决定（附件《国务院关于渐进式延迟法定退休年龄的办法》第二条）. ；全国人大常委会 (2010, 2018 修正). 社会保险法（第十、十二、十三、十四、十六、十七、十八条）. - 备注：算例只用来看量级。你实际能领多少，取决于当地平均工资、你交的档次、个人账户的记账利息、哪年退休。退休后养老金会往上调，这一点没算进去，所以实际回本会早一些。延迟退休以后计发月数更少，个人账户每月领得更多。在单位上班的，单位交 16%，你自己交 8%。没单位就没人替你出那 16%，20% 全是自己掏。还没领够就去世的，个人账户余额可以继承，遗属还能领丧葬补助金和抚恤金。每月交不起最低档的，可以先参加城乡居民养老保险，见第 31 节第 11 条（不进单位就是灵活就业）。能不能拿社保补贴，见第 7 节第 12 条（就业困难人员认定）。断缴和补交见第 7 节第 18 条（社保断缴）。换城市以后养老关系怎么转，见第 19 节第 19 条（养老和医保关系转到新参保地）。 **Evidence:** A. This estimate depends on Mainland China policy, contribution history, local wages, retirement age, and future rules. It is not a personalized pension projection. **Source summary:** The source's model finds that the minimum contribution tier reaches its estimated break-even point after roughly ten years of benefits; paying more can take longer to recoup. **Low-ROI detour:** Move “For self-employed pension contributions, compare the minimum tier and payback period before enrolling” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The source's model finds that the minimum contribution tier reaches its estimated break-even point after roughly ten years of benefits; paying more can take longer to recoup.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 07-012; 07-018; 19-019; 31-011 **Source links:** [国务院 (2005). 关于完善企业职工基本养老保险制度的决定（国发〔2005〕38 号，第三、六条及附件「个人账户养老金计发月数表」）.](https://www.gov.cn/zhengce/zhengceku/2008-03/28/content_7376.htm); [国务院办公厅 (2019). 降低社会保险费率综合方案（国办发〔2019〕13 号，第一、三部分）.](https://www.gov.cn/zhengce/zhengceku/2019-04/04/content_5379629.htm); [全国人民代表大会常务委员会 (2024). 关于实施渐进式延迟法定退休年龄的决定（附件《国务院关于渐进式延迟法定退休年龄的办法》第二条）.](https://www.gov.cn/yaowen/liebiao/202409/content_6974294.htm); [全国人大常委会 (2010, 2018 修正). 社会保险法（第十、十二、十三、十四、十六、十七、十八条）.](https://www.gov.cn/guoqing/2021-10/29/content_5647616.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md --- ## 06. The Anti-Checklist Original chapter title: 反面清单 [← 回总目录](../README.md) 本节收的是「看起来便宜又有效」的东西。翻开原始研究之后，它们的好处接近零、等于零，有的还是负的。排的顺序看两件事：大家在这上面花的钱多不多，支持它的证据硬不硬。越靠前的越值得先停掉。 本节条目按主题分成下面几块，括号里是条号。 **保健品和补剂**：复合维生素（第 1 条），普通鱼油（第 2 条），补维生素 D（第 3 条），抗氧化补剂防癌（第 4 条），软骨素治膝关节炎（第 5 条），维生素 C 防感冒（第 6 条），花大钱买保健品（第 10 条），长期吃益生菌（第 11 条），买排毒清肠产品（第 13 条），骨折之后猛补钙（第 30 条）。 * ### 06-001 — Don’t take multivitamins for longevity or heart protection Original title: 不要为了长寿或防心血管病吃复合维生素 **Source text (English):** ### 1. Don’t take multivitamins for longevity or heart protection - Cost: They cost roughly 0.5 to 2 yuan per day, or 200 to 700 yuan per year. Taking them requires almost no time — just one pill a day. Over time, they can create a sense of dependency, making it feel like something is missing if you skip a day. - In plain terms: Over 14000 male doctors took multivitamins for eleven years. The number of serious heart and vascular problems, as well as deaths, was virtually identical between those who took them and those who didn’t. When nine separate clinical trials were pooled together, there was no measurable effect on mortality at all. Skipping them saves you between 200 and 700 yuan each year. This does not apply to people who have been medically diagnosed with specific nutrient deficiencies, nor to pregnant women needing folic acid. - Benefit: The PHS II trial enrolled 14641 male doctors and followed them for a median period of 11.2 years (some longer, some shorter). The rate of major cardiovascular events was identical between the groups; the hazard ratio was 1.01 (95% CI 0.91–1.10), meaning no real difference. Similarly, overall mortality showed no difference, with a hazard ratio of 0.94 (95% CI 0.88–1.02). The USPSTF evaluated nine randomized controlled trials with 51550 participants and concluded there is insufficient evidence to support any link between multivitamins and reduced mortality; it assigned a Grade I rating. The perception that they are worthwhile stems largely from the idea of “one pill covering all nutrients” and their extremely low cost. - Evidence grade: A - Sources: Sesso HD et al. (2012). Multivitamins in the prevention of cardiovascular disease in men: the Physicians' Health Study II randomized controlled trial. JAMA. JAMA. ; Gaziano JM et al. (2012). Multivitamins in the Prevention of Cancer in Men. JAMA. (note the cancer results in the remarks) - Notes: A point of debate: among the same group of male doctors, cancer rates were examined as well. Those taking multivitamins showed an 8% lower incidence of cancer (95% CI 0.86–0.998, P=0.04), which just barely crosses the threshold for statistical significance. Cancer-related mortality was also 12% lower (95% CI 0.77–1.01), but this range includes 1, so it may well be a random fluctuation. Any such benefit appears very small and applies only to male doctors. It does not apply to individuals with diagnosed nutrient deficiencies, pregnant women, or those with highly unbalanced diets who require targeted supplementation as advised by medical professionals. **Original text (Chinese):** ### 1. 不要为了长寿或防心血管病吃复合维生素 - 成本：一天约 0.5 到 2 元，一年 200 到 700 元。吃它不费时间，一粒的事。吃久了容易产生依赖，觉得哪天没吃就像少做了点什么。 - 说人话：1.4 万名男医生吃了十一年复合维生素。心脏和血管出大事的人、死掉的人，和不吃的一样多。把 9 项试验、5 万多人放一起看，对死亡也看不出影响。不买能省下一年两百到七百块。查出来确实缺某种营养的人、孕妇补叶酸，不在这条里面。 - 收益：PHS II 试验找了 14,641 名男医生，跟踪了 11.2 年（这是中位数，一半人比它长、一半人比它短）。吃的人和不吃的人，心脏血管出大事的比例一样。主要心血管事件 HR 1.01（HR 是风险比，1 就是两边一个样）。95% CI 0.91–1.10 是这个数的可信范围。死亡也一样，全因死亡 HR 0.94（0.88–1.02）。美国给预防措施打分的机构 USPSTF，2022 年把 9 项随机分组的对照试验、51,550 人合起来算，结果是多维片和总死亡没有关联。评级 I，意思是证据不够、说不清。它看起来划算，是因为「一片补齐所有营养」听着顺，而且一天只要几毛钱 - 证据等级：A - 来源：Sesso HD et al. (2012). Multivitamins in the prevention of cardiovascular disease in men: the Physicians' Health Study II randomized controlled trial. JAMA. ；US Preventive Services Task Force (2022). Vitamin, Mineral, and Multivitamin Supplementation to Prevent Cardiovascular Disease and Cancer. JAMA. ；Gaziano JM 等 (2012). Multivitamins in the Prevention of Cancer in Men. JAMA. （备注里那项癌症结果） - 备注：争议：同一批男医生里还看过癌症。吃的人得癌症的比例低约 8%（0.86–0.998，P=0.04，勉强够上「不像碰巧」的线）。因为癌症死掉的比例低约 12%（0.77–1.01）。这个范围跨过了 1，所以可能只是偶然。这点好处很小，而且只在男医生身上看到过。查出来确实缺营养的人、孕妇（补叶酸）、平时吃得实在很偏的人，不算在内，按医生说的补 **Evidence:** A. A point of debate: among the same group of male doctors, cancer rates were examined as well. Those taking multivitamins showed an 8% lower incidence of cancer (95% CI 0.86–0.998, P=0.04), which just barely crosses the threshold for statistical significance. Cancer-related mortality was also 12% lower (95% CI 0.77–1.01), but this range includes 1, so it may well be a random fluctuation. Any such benefit appears very small and applies only to male doctors. It does not apply to individuals with diagnosed nutrient deficiencies, pregnant women, or those with highly unbalanced diets who require targeted supplementation as advised by medical professionals. **Source summary:** Over 14000 male doctors took multivitamins for eleven years. The number of serious heart and vascular problems, as well as deaths, was virtually identical between those who took them and those who didn’t. When nine separate clinical trials were pooled together, there was no measurable effect on mortality at all. Skipping them saves you between 200 and 700 yuan each year. This does not apply to people who have been medically diagnosed with specific nutrient deficiencies, nor to pregnant women needing folic acid. **Low-ROI detour:** Move “Don’t take multivitamins for longevity or heart protection” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Over 14000 male doctors took multivitamins for eleven years. The number of serious heart and vascular problems, as well as deaths, was virtually identical between those who took them and those who didn’t. When nine separate clinical trials were pooled together, there was no measurable effect on mortality at all. Skipping them saves you between 200 and 700 yuan each year. This does not apply to people who have been medically diagnosed with specific nutrient deficiencies, nor to pregnant women needing folic acid.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Sesso HD et al. (2012). Multivitamins in the prevention of cardiovascular disease in men: the Physicians' Health Study II randomized controlled trial. JAMA.](https://doi.org/10.1001/jama.2012.14805); [US Preventive Services Task Force (2022). Vitamin, Mineral, and Multivitamin Supplementation to Prevent Cardiovascular Disease and Cancer. JAMA.](https://doi.org/10.1001/jama.2022.8970); [Gaziano JM 等 (2012). Multivitamins in the Prevention of Cancer in Men. JAMA.](https://doi.org/10.1001/jama.2012.14641) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md --- ### 06-002 — Don’t take regular fish oil capsules to prevent heart disease Original title: 不要为了预防心血管病吃普通鱼油 **Source text (English):** ### 2. Don’t take regular fish oil capsules to prevent heart disease - Cost: It costs roughly 1 to 3 yuan per day, or 400 to 1000 yuan per year. Taking it requires no extra time at all. - In plain terms: Two large trials enrolled 26000 and 15000 people with diabetes respectively. For those who took 1 gram of fish oil daily, the rates of major cardiovascular events and death were identical to those who did not take it. The fact that eating fish is beneficial does not mean fish oil capsules are equally helpful. Skipping them saves you 400 to 1000 yuan each year. - Benefit: The VITAL trial included 25871 participants who took 1 gram of fish oil daily for a median follow-up of 5.3 years. No difference emerged between groups in terms of major cardiovascular events or death. The hazard ratio for major cardiovascular events was 0.92 (a hazard ratio of 1 indicates no difference); its 95% confidence interval of 0.80–1.06 also confirms no meaningful difference. The hazard ratio for all-cause death was 1.02 (0.90–1.15). The ASCEND trial involved 15480 diabetic patients who took the same daily dose for an average of 7.4 years, and again no significant differences were observed: the relative risk for serious vascular events was 0.97 (0.87–1.08) and for all-cause death it was 0.95 (0.86–1.05). The perception that fish oil is worthwhile stems from many people mistakenly equating the health benefits of eating fish with those of fish oil capsules. - Evidence grade: A - Sources:Manson JE et al. (2019). Marine n-3 Fatty Acid Supplements and Prevention of Cardiovascular Disease and Cancer. NEJM. ; ASCEND Study Collaborative Group (2018). ; Bhatt DL et al. (2019). Cardiovascular Risk Reduction with Icosapent Ethyl for Hypertriglyceridemia. New England Journal of Medicine. (note the high-purity prescription fish oil trial) - Notes: Controversy: One trial did produce positive results. The REDUCE-IT trial enrolled 8179 participants with existing cardiovascular disease or diabetes, who were already taking statins and had elevated triglyceride levels (135–499 mg/dL). They took 4 grams of prescription-grade pure EPA daily, which lowered their risk of adverse events to 17.2% from 22.0%. This represents roughly a quarter reduction in risk (hazard ratio 0.75, 0.68–0.83). However, this was a high-dose prescription medication given to high-risk patients, not ordinary over-the-counter fish oil supplements. Eating fish itself is not covered by these findings. **Original text (Chinese):** ### 2. 不要为了预防心血管病吃普通鱼油 - 成本：一天约 1 到 3 元，一年 400 到 1000 元。吃它不费时间。 - 说人话：两项大试验分别找了 2.6 万人和 1.5 万名糖尿病患者。每天吃 1 克鱼油的人，心脏血管出大事的、死掉的，都和不吃的一样多。「吃鱼有好处」不等于「吃鱼油胶囊有好处」。不买能省下一年四百到一千块。 - 收益：VITAL 试验找了 25,871 人，每天吃 1 克鱼油，跟踪了 5.3 年（中位数）。心脏血管出大事和死亡，两边都没看出差别。主要心血管事件 HR 0.92（HR 是风险比，1 就是两边一个样）。95% CI 0.80–1.06 是这个数的可信范围。它跨过了 1，说明看不出差别。全因死亡 HR 1.02（0.90–1.15）。ASCEND 试验找了 15,480 名糖尿病患者，也是每天 1 克，平均跟踪 7.4 年，同样没看出差别。严重血管事件 RR 0.97（0.87–1.08）。全因死亡 RR 0.95（0.86–1.05）。它看起来划算，是因为很多人把「吃鱼有好处」直接当成了「吃鱼油胶囊有好处」 - 证据等级：A - 来源：Manson JE et al. (2019). Marine n-3 Fatty Acids and Prevention of Cardiovascular Disease and Cancer. NEJM. ；ASCEND Study Collaborative Group (2018). Effects of n-3 Fatty Acid Supplements in Diabetes Mellitus. NEJM. ；Bhatt DL 等 (2019). Cardiovascular Risk Reduction with Icosapent Ethyl for Hypertriglyceridemia. New England Journal of Medicine. （备注里那项高纯度处方鱼油试验） - 备注：争议：有一项试验是有效的。REDUCE-IT 试验找了 8,179 人，他们本来就有心血管病或糖尿病，都在吃他汀，甘油三酯还偏高（135–499 mg/dL）。他们每天吃 4 g 纯 EPA 的处方药，出事的比例 17.2% 对 22.0%。风险低约四分之一（HR 0.75，0.68–0.83）。但那是给高危病人开的大剂量处方药，不等于普通人吃保健品鱼油。这里说的也不包括吃鱼本身 **Evidence:** A. Controversy: One trial did produce positive results. The REDUCE-IT trial enrolled 8179 participants with existing cardiovascular disease or diabetes, who were already taking statins and had elevated triglyceride levels (135–499 mg/dL). They took 4 grams of prescription-grade pure EPA daily, which lowered their risk of adverse events to 17.2% from 22.0%. This represents roughly a quarter reduction in risk (hazard ratio 0.75, 0.68–0.83). However, this was a high-dose prescription medication given to high-risk patients, not ordinary over-the-counter fish oil supplements. Eating fish itself is not covered by these findings. **Source summary:** Two large trials enrolled 26000 and 15000 people with diabetes respectively. For those who took 1 gram of fish oil daily, the rates of major cardiovascular events and death were identical to those who did not take it. The fact that eating fish is beneficial does not mean fish oil capsules are equally helpful. Skipping them saves you 400 to 1000 yuan each year. **Low-ROI detour:** Move “Don’t take regular fish oil capsules to prevent heart disease” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Two large trials enrolled 26000 and 15000 people with diabetes respectively. For those who took 1 gram of fish oil daily, the rates of major cardiovascular events and death were identical to those who did not take it. The fact that eating fish is beneficial does not mean fish oil capsules are equally helpful. Skipping them saves you 400 to 1000 yuan each year.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Manson JE et al. (2019). Marine n-3 Fatty Acids and Prevention of Cardiovascular Disease and Cancer. NEJM.](https://doi.org/10.1056/NEJMoa1811403); [ASCEND Study Collaborative Group (2018). Effects of n-3 Fatty Acid Supplements in Diabetes Mellitus. NEJM.](https://doi.org/10.1056/NEJMoa1804989); [Bhatt DL 等 (2019). Cardiovascular Risk Reduction with Icosapent Ethyl for Hypertriglyceridemia. New England Journal of Medicine.](https://doi.org/10.1056/NEJMoa1812792) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md --- ### 06-003 — Don’t give vitamin D supplements to people who already have enough Original title: 不要为了长寿给不缺维生素 D 的人补维生素 D **Source text (English):** ### 3. Don’t give vitamin D supplements to people who already have enough - Cost: Roughly 0.2 to 0.5 yuan per day, or 100 to 200 yuan per year. That’s not much money, but the real cost is the false sense of security it gives — the belief that you’ve already taken preventive steps. - In plain terms: Two large trials looked at this issue across multiple cohorts taking supplements over five years. For people who already had adequate vitamin D levels, there was no change in cancer rates, cardiovascular problems, or overall mortality — the death rates were 5.3% versus 5.1% respectively. This does not apply to people who truly lack vitamin D, those with osteoporosis, or anyone who rarely gets sunlight; they should follow their doctor’s advice. - Benefit: The VITAL trial followed 25871 participants who took 2000 IU of vitamin D daily for 5.3 years on average. No difference emerged in cancer rates, cardiovascular issues, or overall mortality. For cancers likely to spread, the hazard ratio was 0.96 (a range of 0.88–1.06), meaning no real effect. Similar results appeared for major cardiovascular events and overall death rates. The absolute value of this effect is 0.93. The D-Health trial involved 21315 Australians over 60; they received 60000 IU monthly for five years, yet saw no meaningful change in mortality or other outcomes. The apparent benefit often stems from studies that only observe low vitamin D levels without intervention, mistakenly concluding that supplementation helps. - Evidence grade: A - Sources:Manson JE et al. (2019). Vitamin D Supplements and Prevention of Cancer and Cardiovascular Disease. NEJM. ; Neale RE et al. (2022). The D-Health Trial: a randomised controlled trial of the effect of vitamin D on mortality. Lancet Diabetes Endocrinol. - Notes: These trials specifically excluded people with proven vitamin D deficiency, so their findings apply only to those already getting enough. Individuals who truly lack vitamin D, have osteoporosis, rarely get sunlight, or are infants still need proper medical guidance. This analysis focused solely on overall mortality, cancer, and cardiovascular health; other effects were not examined. **Original text (Chinese):** ### 3. 不要为了长寿给不缺维生素 D 的人补维生素 D - 成本：一天约 0.2 到 0.5 元，一年 100 到 200 元。钱不算多，真正的代价是以为自己已经做了预防。 - 说人话：本来就不缺维 D 的人补上 5 年，得癌症、得心血管病和死亡的人数，都和不补的人一样。查出来确实缺的人、有骨质疏松的人、长期晒不到太阳的人不在这条里面，他们按医生说的补。 - 收益：VITAL 试验找了 25,871 人，每天吃 2000 IU，跟踪了 5.3 年（中位数）。癌症、心脏血管的毛病和死亡都没看出差别。会扩散的那类癌 HR 0.96（HR 是风险比，1 就是两边一个样；95% CI 0.88–1.06 是可信范围）。主要心血管事件 HR 0.97（0.85–1.12）。全因死亡 HR 0.99（0.87–1.12）。D-Health 试验找了 21,315 名 60 岁以上的澳大利亚人。他们每月吃 60,000 IU，跟踪 5 年。这一项也没看出差别，全因死亡 HR 1.04（0.93–1.18）。死亡的比例是 5.3% 对 5.1%。它看起来划算，是因为有些研究只跟踪记录、不做任何干预，发现维 D 水平低的人死得多，这被误读成了「补上就管用」 - 证据等级：A - 来源：Manson JE et al. (2019). Vitamin D Supplements and Prevention of Cancer and Cardiovascular Disease. NEJM. ；Neale RE et al. (2022). The D-Health Trial: a randomised controlled trial of the effect of vitamin D on mortality. Lancet Diabetes Endocrinol. - 备注：争议：这两项试验都没有特意去招真正缺维生素 D 的人，所以结论只管「本来就不缺的人」。查出确实缺的人、有骨质疏松的人、长期晒不到太阳的人、婴幼儿，还是按医生说的补。这里只看了总死亡和癌症、心脏血管这几件事，别的没看 **Evidence:** A. These trials specifically excluded people with proven vitamin D deficiency, so their findings apply only to those already getting enough. Individuals who truly lack vitamin D, have osteoporosis, rarely get sunlight, or are infants still need proper medical guidance. This analysis focused solely on overall mortality, cancer, and cardiovascular health; other effects were not examined. **Source summary:** Two large trials looked at this issue across multiple cohorts taking supplements over five years. For people who already had adequate vitamin D levels, there was no change in cancer rates, cardiovascular problems, or overall mortality — the death rates were 5.3% versus 5.1% respectively. This does not apply to people who truly lack vitamin D, those with osteoporosis, or anyone who rarely gets sunlight; they should follow their doctor’s advice. **Low-ROI detour:** Move “Don’t give vitamin D supplements to people who already have enough” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Two large trials looked at this issue across multiple cohorts taking supplements over five years. For people who already had adequate vitamin D levels, there was no change in cancer rates, cardiovascular problems, or overall mortality — the death rates were 5.3% versus 5.1% respectively. This does not apply to people who truly lack vitamin D, those with osteoporosis, or anyone who rarely gets sunlight; they should follow their doctor’s advice.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Manson JE et al. (2019). Vitamin D Supplements and Prevention of Cancer and Cardiovascular Disease. NEJM.](https://doi.org/10.1056/NEJMoa1809944); [Neale RE et al. (2022). The D-Health Trial: a randomised controlled trial of the effect of vitamin D on mortality. Lancet Diabetes Endocrinol.](https://doi.org/10.1016/S2213-8587(21)00345-4) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md --- ### 06-004 — Don’t take antioxidant supplements to prevent cancer (beta-carotene, vitamin E, vitamin A) Original title: 不要为了防癌吃抗氧化补剂（β 胡萝卜素、维生素 E、维生素 A） **Source text (English):** ### 4. Don’t take antioxidant supplements to prevent cancer (beta-carotene, vitamin E, vitamin A) - Cost: Roughly 0.5 to 2 yuan per day. For smokers, the real cost is a higher risk of lung cancer. - In plain terms: This isn’t just ineffective — it’s actually harmful. A review of 78 randomized controlled trials involving nearly 300000 people found that those taking antioxidant supplements had a slightly higher overall mortality rate. Two large trials focused on smokers showed that beta-carotene raised the likelihood of developing lung cancer by 18% to 28% and increased death rates by 8% to 17%. Smokers and people exposed to asbestos should absolutely avoid these supplements. - Benefit: Cochrane analyzed 78 randomized controlled trials with 296707 participants. Overall, those taking antioxidant supplements had a relative risk of death of 1.02 (a value of 1 means no difference; the 95% confidence interval was 0.98–1.05). When only higher-quality trials were considered, the relative risk rose to 1.04 (1.01–1.07). Specifically, beta-carotene raised the risk to 1.05 (1.01–1.09) and vitamin E to 1.03 (1.00–1.05). The ATBC trial followed 29133 male smokers who took 20 mg of beta-carotene daily; it found a 18% higher rate of lung cancer (range 3%–36%) and an 8% higher overall mortality rate (range 1%–16%). The CARET trial included 18314 smokers and asbestos-exposed individuals; it showed a 28% higher risk of lung cancer (relative risk 1.28, 1.04–1.57) and a 17% higher risk of all-cause death (relative risk 1.17, 1.03–1.33). The perception that these supplements are beneficial stems from the flawed logic that antioxidants prevent aging, which in turn prevents cancer — each step of this chain seems intuitive at first glance. - Evidence grade: A - Sources:Bjelakovic G et al. (2012). Antioxidant supplements for prevention of mortality in healthy participants and patients with various diseases. Cochrane Database Syst Rev. ; The Alpha-Tocopherol, Beta Carotene Cancer Prevention Study Group (1994). The effect of vitamin E and beta carotene on the incidence of lung cancer and other cancers in male smokers. NEJM. ; Omenn GS et al. (1996). Effects of a combination of beta carotene and vitamin A on lung cancer and cardiovascular disease. NEJM. - Notes: The US Preventive Services Task Force, the official US body that evaluates preventive measures, assigned a grade D to beta-carotene and vitamin E in 2022, meaning these supplements are not recommended. Smokers and asbestos-exposed individuals have already suffered harm from their use. Antioxidants naturally present in fruits and vegetables are not covered by this recommendation, so they can still be consumed as normal. **Original text (Chinese):** ### 4. 不要为了防癌吃抗氧化补剂（β 胡萝卜素、维生素 E、维生素 A） - 成本：一天约 0.5 到 2 元。对吸烟的人来说，真正的成本是肺癌风险跟着往上走。 - 说人话：这一条不只是没用。78 项试验、近 30 万人合起来算，吃抗氧化补剂的人死亡率反而略高一点。两项专门找吸烟者做的大试验里，β 胡萝卜素让得肺癌的比例高了 18% 到 28%，死亡高了 8% 到 17%。吸烟的人、接触过石棉的人尤其别吃。 - 收益：Cochrane 把 78 项随机分组的对照试验、296,707 人合起来算。吃抗氧化补剂的人，总死亡 RR 1.02（RR 是风险比，1 就是两边一个样；95% CI 0.98–1.05 是可信范围）。只看设计更严谨、不容易跑偏的那批试验，RR 1.04（1.01–1.07），略高一点。单看 β 胡萝卜素 RR 1.05（1.01–1.09），单看维生素 E RR 1.03（1.00–1.05）。ATBC 试验找了 29,133 名男性吸烟者，每天吃 20 mg，得肺癌的比例高 18%（3%–36%），总死亡高 8%（1%–16%）。CARET 试验找了 18,314 名吸烟者或者接触过石棉的人。他们得肺癌的风险高约 28%（RR 1.28，1.04–1.57）。死亡风险高约 17%（全因死亡 RR 1.17，1.03–1.33）。它看起来划算，是因为「抗氧化就是抗衰老，抗衰老就能防癌」这条推理链，每一步听上去都像常识 - 证据等级：A - 来源：Bjelakovic G et al. (2012). Antioxidant supplements for prevention of mortality in healthy participants and patients with various diseases. Cochrane Database Syst Rev. ；The Alpha-Tocopherol, Beta Carotene Cancer Prevention Study Group (1994). The effect of vitamin E and beta carotene on the incidence of lung cancer and other cancers in male smokers. NEJM. ；Omenn GS et al. (1996). Effects of a combination of beta carotene and vitamin A on lung cancer and cardiovascular disease. NEJM. - 备注：美国那个负责给预防措施打分的官方机构 USPSTF，2022 年给 β 胡萝卜素和维生素 E 评了 D 级，意思是建议别用。吸烟的人和接触过石棉的人已经因此受了害。蔬菜水果里本身含的抗氧化物不算在内，照吃 **Evidence:** A. The US Preventive Services Task Force, the official US body that evaluates preventive measures, assigned a grade D to beta-carotene and vitamin E in 2022, meaning these supplements are not recommended. Smokers and asbestos-exposed individuals have already suffered harm from their use. Antioxidants naturally present in fruits and vegetables are not covered by this recommendation, so they can still be consumed as normal. **Source summary:** This isn’t just ineffective — it’s actually harmful. A review of 78 randomized controlled trials involving nearly 300000 people found that those taking antioxidant supplements had a slightly higher overall mortality rate. Two large trials focused on smokers showed that beta-carotene raised the likelihood of developing lung cancer by 18% to 28% and increased death rates by 8% to 17%. Smokers and people exposed to asbestos should absolutely avoid these supplements. **Low-ROI detour:** Move “Don’t take antioxidant supplements to prevent cancer (beta-carotene, vitamin E, vitamin A)” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “This isn’t just ineffective — it’s actually harmful. A review of 78 randomized controlled trials involving nearly 300000 people found that those taking antioxidant supplements had a slightly higher overall mortality rate. Two large trials focused on smokers showed that beta-carotene raised the likelihood of developing lung cancer by 18% to 28% and increased death rates by 8% to 17%. Smokers and people exposed to asbestos should absolutely avoid these supplements.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Bjelakovic G et al. (2012). Antioxidant supplements for prevention of mortality in healthy participants and patients with various diseases. Cochrane Database Syst Rev.](https://doi.org/10.1002/14651858.CD007176.pub2); [The Alpha-Tocopherol, Beta Carotene Cancer Prevention Study Group (1994). The effect of vitamin E and beta carotene on the incidence of lung cancer and other cancers in male smokers. NEJM.](https://doi.org/10.1056/NEJM199404143301501); [Omenn GS et al. (1996). Effects of a combination of beta carotene and vitamin A on lung cancer and cardiovascular disease. NEJM.](https://doi.org/10.1056/NEJM199605023341802) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md --- ### 06-005 — Don’t expect glucosamine/chondroitin to treat knee osteoarthritis Original title: 不要指望氨糖（葡萄糖胺）/软骨素治膝关节炎 **Source text (English):** ### 5. Don’t expect glucosamine/chondroitin to treat knee osteoarthritis - Cost: Roughly 2–5 RMB per day, or 700–1800 RMB per year. - In plain terms: In a major clinical trial for knee osteoarthritis over 24 weeks, dummy pills alone produced pain relief in 60.1% of patients. Adding glucosamine or chondroitin provided no statistically meaningful improvement beyond that effect. Spending 700–1800 RMB yearly essentially buys you the same expectation effect seen in 60% of people without active ingredients. - Benefit: As noted above, glucosamine and chondroitin showed minimal benefits compared to placebo. The real active drug in the trial, celecoxib, produced a 10.0 percentage point improvement (P=0.008). The perceived value of glucosamine/chondroitin stems from their “cartilage-repair” reputation and the fact that placebo alone helped 60% of patients. - Evidence grade: A - Sources:Clegg DO et al. (2006). Glucosamine, chondroitin sulfate, and the two in combination for painful knee osteoarthritis. NEJM. - Notes: Controversy: Among participants with severe baseline pain, those taking both supplements saw a 79.2% pain-reduction rate versus 54.3% in the placebo group (P=0.002). However, researchers note this finding was derived post-hoc and should be viewed as a preliminary clue rather than a definitive conclusion. Proven treatments for knee osteoarthritis include weight loss and muscle-strengthening exercises — see Section 2. **Original text (Chinese):** ### 5. 不要指望氨糖（葡萄糖胺）/软骨素治膝关节炎 - 成本：一天约 2 到 5 元，一年 700 到 1800 元。 - 说人话：膝盖有骨关节炎的人吃 24 周假药，也有六成说没那么疼了。吃氨糖或软骨素的人只比这多出四五个百分点，小到可能只是碰巧。一年花七百到一千八，买到的基本就是那六成的心理作用。 - 收益：GAIT 试验找了 1,583 名膝骨关节炎患者，吃 24 周。吃安慰剂（假药）的人里，也有 60.1% 说疼痛缓解了。氨糖只比它高 3.9 个百分点（P=0.30）。软骨素高 5.3 个百分点（P=0.17）。两样一起吃高 6.5 个百分点（P=0.09）。这几个差距都太小，不能排除只是碰巧。同一个试验里用来做对照的真药塞来昔布，高 10.0 个百分点（P=0.008）。它看起来划算，是因为「补软骨的原料」听起来正好对症，而且光吃假药就有六成人说有效 - 证据等级：A - 来源：Clegg DO et al. (2006). Glucosamine, chondroitin sulfate, and the two in combination for painful knee osteoarthritis. NEJM. - 备注：争议：同一个试验里，一开始就疼得厉害的那批人，两样一起吃的有效比例是 79.2%，对照组 54.3%（P=0.002）。但作者说这是事后从数据里翻出来的，只能当线索，不能当结论。膝关节炎真正有证据的做法是减重和练肌肉，见第 2 节 **Evidence:** A. Controversy: Among participants with severe baseline pain, those taking both supplements saw a 79.2% pain-reduction rate versus 54.3% in the placebo group (P=0.002). However, researchers note this finding was derived post-hoc and should be viewed as a preliminary clue rather than a definitive conclusion. Proven treatments for knee osteoarthritis include weight loss and muscle-strengthening exercises — see Section 2. **Source summary:** In a major clinical trial for knee osteoarthritis over 24 weeks, dummy pills alone produced pain relief in 60.1% of patients. Adding glucosamine or chondroitin provided no statistically meaningful improvement beyond that effect. Spending 700–1800 RMB yearly essentially buys you the same expectation effect seen in 60% of people without active ingredients. **Low-ROI detour:** Move “Don’t expect glucosamine/chondroitin to treat knee osteoarthritis” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “In a major clinical trial for knee osteoarthritis over 24 weeks, dummy pills alone produced pain relief in 60.1% of patients. Adding glucosamine or chondroitin provided no statistically meaningful improvement beyond that effect. Spending 700–1800 RMB yearly essentially buys you the same expectation effect seen in 60% of people without active ingredients.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** chapter:02 **Source links:** [Clegg DO et al. (2006). Glucosamine, chondroitin sulfate, and the two in combination for painful knee osteoarthritis. NEJM.](https://doi.org/10.1056/NEJMoa052771) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md --- ### 06-006 — Don’t rely on vitamin C to prevent colds Original title: 不要靠维生素 C 预防感冒 **Source text (English):** ### 6. Don’t rely on vitamin C to prevent colds - Cost: Each effervescent tablet costs roughly 1–2 yuan; annual expense ranges from 300 to 700 yuan. - In plain terms: A combined analysis of 29 controlled trials shows that daily vitamin C intake hardly reduces the likelihood of catching a cold. Taking it after symptoms appear also yields inconsistent results. It can shorten the duration of a cold by about 8%, which equals roughly half a day of reduced discomfort. The absolute number of people who benefit from this effect is 500. Whether this half-day of relief is worth spending several hundred yuan per year is a personal calculation. Marathon runners and soldiers stationed in cold climates form the exception: among them, daily vitamin C intake cuts cold incidence roughly in half. - Benefit: Cochrane’s pooled analysis of 29 trials with 11306 participants indicates that regular vitamin C consumption does not meaningfully lower overall cold incidence; the risk ratio is 0.97 (95% CI 0.94–1.00). For trials where vitamin C was taken after cold onset, results varied widely — some showed benefit while others did not. Among participants who took it regularly, the average cold duration decreased by 8% in adults (95% CI 3%–12%) and 14% in children (7%–21%). Marathon runners, skiers, and soldiers in cold environments again represent the exception: five trials with 598 participants demonstrated that vitamin C intake reduced cold incidence by half (RR 0.48; 95% CI 0.35–0.64). Its perceived value stems largely from its low cost, pleasant taste, and the long-standing belief that vitamin C prevents colds. - Evidence grade: A - Sources:Hemilä H, Chalker E (2013). Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev. - Notes: Controversy: The same review confirms that regular vitamin C intake does shorten cold duration — by 8% in adults (3%–12%) and 14% in children (7%–21%), equating to roughly half a day of reduced illness per cold episode. Marathon runners, skiers, and soldiers in cold climates remain the exception; five trials involving 598 subjects show a 50% reduction in cold incidence (RR 0.48; 95% CI 0.35–0.64). The vast majority of people do not fall into these categories. **Original text (Chinese):** ### 6. 不要靠维生素 C 预防感冒 - 成本：泡腾片一片约 1 到 2 元，一年 300 到 700 元。 - 说人话：天天吃维 C 基本不会让你少得感冒，感冒了才开始吃，效果也时有时无。天天吃能把一次感冒缩短约 8%，也就是少难受半天，值不值一年三五百自己算。马拉松选手和在寒冷地区行军的士兵是例外，他们吃了得感冒的人能少一半。 - 收益：Cochrane 把 29 项对照试验、11,306 人合起来算。普通人天天吃维 C，基本不减少得感冒的次数。得感冒的比例 RR 0.97（RR 是风险比，1 就是两边一个样）。95% CI 0.94–1.00 是可信范围。感冒之后才开始吃的那些试验，原文说「未见一致效应」：有的试验有效，有的没有。同一篇综述里，长期天天吃能把感冒难受的时间缩短约 8%（成人，95% CI 3%–12%），儿童缩短 14%（7%–21%）。马拉松运动员、滑雪的人和在寒冷地区行军的士兵是例外。5 项试验、598 人里，得感冒的人少约一半。发生率 RR 0.48（95% CI 0.35–0.64）。它看起来划算，是因为便宜、酸甜好喝，而且「维 C 防感冒」这个说法已经传了半个世纪 - 证据等级：A - 来源：Hemilä H, Chalker E (2013). Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev. - 备注：争议：同一篇综述里，天天吃确实能缩短感冒难受的时间。成人缩短约 8%（3%–12%），儿童缩短 14%（7%–21%）。算下来一次感冒少病半天左右。马拉松运动员、滑雪的人、在寒冷地区行军的士兵是例外。5 项试验、598 人里，得感冒的人少了约一半（RR 0.48，0.35–0.64）。绝大多数人不属于这两类 **Evidence:** A. Controversy: The same review confirms that regular vitamin C intake does shorten cold duration — by 8% in adults (3%–12%) and 14% in children (7%–21%), equating to roughly half a day of reduced illness per cold episode. Marathon runners, skiers, and soldiers in cold climates remain the exception; five trials involving 598 subjects show a 50% reduction in cold incidence (RR 0.48; 95% CI 0.35–0.64). The vast majority of people do not fall into these categories. **Source summary:** A combined analysis of 29 controlled trials shows that daily vitamin C intake hardly reduces the likelihood of catching a cold. Taking it after symptoms appear also yields inconsistent results. It can shorten the duration of a cold by about 8%, which equals roughly half a day of reduced discomfort. The absolute number of people who benefit from this effect is 500. Whether this half-day of relief is worth spending several hundred yuan per year is a personal calculation. Marathon runners and soldiers stationed in cold climates form the exception: among them, daily vitamin C intake cuts cold incidence roughly in half. **Low-ROI detour:** Move “Don’t rely on vitamin C to prevent colds” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “A combined analysis of 29 controlled trials shows that daily vitamin C intake hardly reduces the likelihood of catching a cold. Taking it after symptoms appear also yields inconsistent results. It can shorten the duration of a cold by about 8%, which equals roughly half a day of reduced discomfort. The absolute number of people who benefit from this effect is 500. Whether this half-day of relief is worth spending several hundred yuan per year is a personal calculation. Marathon runners and soldiers stationed in cold climates form the exception: among them, daily vitamin C intake cuts cold incidence roughly in half.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Hemilä H, Chalker E (2013). Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev.](https://doi.org/10.1002/14651858.CD000980.pub4) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md --- ### 06-007 — Don’t get a whole-body PET-CT or tumor marker panel if you have no symptoms Original title: 不要给没有症状的自己做「全身 PET-CT」或「肿瘤标志物套餐」 **Source text (English):** ### 7. Don’t get a whole-body PET-CT or tumor marker panel if you have no symptoms - Cost: A whole-body PET-CT costs roughly $7000–$10000 per scan and exposes you to ionizing radiation. Tumor marker panels cost a few hundred dollars. The real cost comes later: when an “abnormality” is found — usually a false positive — follow-up tests, biopsies, and surgeries add up both financially and physically. - In plain terms: Screening completely healthy people most often yields false alarms. In one study, 86% of 1192 symptom-free individuals had at least one “abnormality” on a whole-body CT; 37% were called back for further tests, yet the vast majority of findings turned out to be benign. In large trials of ovarian cancer markers, the screened group actually had a slightly higher death rate. In some studies, 0.2%–3.25% of people underwent unnecessary surgery simply because of false positives. - Benefit: The USPSTF, which evaluates preventive measures in the U.S., assigned a D rating to CA-125 testing and ultrasound screening for ovarian cancer in asymptomatic women — meaning it does not recommend them. This decision was based on the PLCO trial, which showed a 0.34% death rate from ovarian cancer in the screened group versus 0.29% in the usual care group (RR 1.18; 95% CI 0.82–1.71). No real benefit was demonstrated. The proportion of people undergoing needless surgery due to false positives ranged from 0.2%–3.25%, and only up to 15% of those developed serious complications. Another study found that 86% of 1192 symptom-free people showed at least one “abnormality” on whole-body CT; 37% were advised to undergo further tests. Most of these findings were benign. The idea that “early detection saves lives” sounds logical, but the data do not support it here. - Evidence grade: A - Sources: US Preventive Services Task Force (2018). Screening for Ovarian Cancer: US Preventive Services Task Force Recommendation Statement. JAMA (the same recommendation is also available on the USPSTF official page). , ; Furtado CD et al. (2005). Whole-body CT screening: spectrum of findings and recommendations in 1192 patients. Radiology. - Notes: The tumor marker portion of this recommendation is backed by randomized controlled trials. In contrast, the evidence for whole-body CT and PET-CT screening relies mainly on observational follow-ups without proper control groups, so it is rated as B. Other proven screening methods — such as those for colorectal cancer, cervical cancer, breast cancer, and low-dose chest CT for high-risk individuals — are discussed in Section 1. This recommendation does not apply to people already showing symptoms or those already diagnosed with cancer; for them, PET-CT is a diagnostic tool, not a screening measure. **Original text (Chinese):** ### 7. 不要给没有症状的自己做「全身 PET-CT」或「肿瘤标志物套餐」 - 成本：全身 PET-CT 一次约 7000 到 10000 元，还要挨一次电离辐射。肿瘤标志物套餐几百元。真正的成本在后面：查出来一处「异常」，其实是虚惊一场（这叫假阳性），接下来的复查、取组织化验、开刀，钱和罪都在这一段。 - 说人话：没症状的人去查，查出来最多的是虚惊一场。做全身 CT 的人八成多至少查出一处「异常」，将近四成被叫回去复查，可大多数是良性的。女性查卵巢癌标志物，死于卵巢癌的反而略多一点，还有人因为虚惊一场白做了一次手术。 - 收益：美国那个给预防措施打分的机构 USPSTF，对没有症状的女性用 CA-125 和超声筛查卵巢癌给了 D 级，意思是建议不做。依据是 PLCO 试验。因卵巢癌死亡的比例，筛查组 0.34%、常规组 0.29%。RR 1.18（95% CI 0.82–1.71）。查了没有好处。因为查错了（假阳性）而白挨一刀的比例，各试验里是 0.2%–3.25%，这些人里最多 15% 出现严重的手术并发症。另一项研究给 1,192 名没有症状的人做全身 CT 筛查。其中 86% 至少查出一处「异常」，37% 被建议进一步检查。原文说「大多数发现按描述是良性的」。它看起来划算，是因为「一次查全身、早发现早治疗」太符合直觉 - 证据等级：A - 来源：US Preventive Services Task Force (2018). Screening for Ovarian Cancer: US Preventive Services Task Force Recommendation Statement. JAMA（同一份建议另有 USPSTF 官方页）. 、；Furtado CD et al. (2005). Whole-body CT screening: spectrum of findings and recommendations in 1192 patients. Radiology. - 备注：肿瘤标志物那部分有随机对照试验撑着。全身 CT 和 PET-CT 那部分只有「看做过的人后来怎么样」这类跟踪记录，没有分组对照，证据要弱一档，相当于 B 级。真正有证据的那几项筛查，像结直肠癌、宫颈癌、乳腺癌、高危的人做低剂量胸部 CT，是另一回事，见第 1 节。已经有症状的人，或者已经确诊癌症的人做 PET-CT，那是看病不是筛查，另当别论 **Evidence:** A. The tumor marker portion of this recommendation is backed by randomized controlled trials. In contrast, the evidence for whole-body CT and PET-CT screening relies mainly on observational follow-ups without proper control groups, so it is rated as B. Other proven screening methods — such as those for colorectal cancer, cervical cancer, breast cancer, and low-dose chest CT for high-risk individuals — are discussed in Section 1. This recommendation does not apply to people already showing symptoms or those already diagnosed with cancer; for them, PET-CT is a diagnostic tool, not a screening measure. **Source summary:** Screening completely healthy people most often yields false alarms. In one study, 86% of 1192 symptom-free individuals had at least one “abnormality” on a whole-body CT; 37% were called back for further tests, yet the vast majority of findings turned out to be benign. In large trials of ovarian cancer markers, the screened group actually had a slightly higher death rate. In some studies, 0.2%–3.25% of people underwent unnecessary surgery simply because of false positives. **Low-ROI detour:** Move “Don’t get a whole-body PET-CT or tumor marker panel if you have no symptoms” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Screening completely healthy people most often yields false alarms. In one study, 86% of 1192 symptom-free individuals had at least one “abnormality” on a whole-body CT; 37% were called back for further tests, yet the vast majority of findings turned out to be benign. In large trials of ovarian cancer markers, the screened group actually had a slightly higher death rate. In some studies, 0.2%–3.25% of people underwent unnecessary surgery simply because of false positives.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** chapter:01 **Source links:** [US Preventive Services Task Force (2018). Screening for Ovarian Cancer: US Preventive Services Task Force Recommendation Statement. JAMA（同一份建议另有 USPSTF 官方页）.](https://doi.org/10.1001/jama.2017.21926); [Furtado CD et al. (2005). Whole-body CT screening: spectrum of findings and recommendations in 1192 patients. Radiology.](https://doi.org/10.1148/radiol.2372041741) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md --- ### 06-008 — Don’t expect fitness trackers or smartwatches to help you lose weight Original title: 不要指望手环/手表的运动量化帮你减重 **Source text (English):** ### 8. Don’t expect fitness trackers or smartwatches to help you lose weight - Cost: Devices cost between 200 and 2000 RMB. Plus, you have to constantly pay attention to the data they display every day. - In plain terms: 471 overweight adults followed the same diet and exercise plans. The group wearing fitness trackers lost just 3.5 kilograms over two years, while the group without devices actually lost 5.9 kilograms. Trackers do not aid weight loss; regular exercise itself is what makes the difference. - Benefit: The IDEA trial involved 471 overweight or obese adults and lasted 24 months. All participants followed identical diet and exercise regimens; the only difference was whether they wore wearable devices. Those wearing devices lost 3.5 kilograms (95% CI 2.6–4.5). The other group lost 5.9 kilograms (95% CI 5.0–6.8), a difference of 2.4 kilograms (95% CI 1.0–3.7; P=0.002). The devices seem cost-effective only because the idea that “quantification enables management” sounds logical, and they only require a one-time purchase. - Evidence grade: B - Sources:Jakicic JM et al. (2016). Effect of Wearable Technology Combined With a Lifestyle Intervention on Long-term Weight Loss: The IDEA Randomized Clinical Trial. JAMA. - Notes: This is based on just one trial using early 2010s wrist-worn devices, so we cannot claim that “all wearable devices are useless.” Exercise itself remains effective, as discussed in Section 2. This point simply emphasizes that buying such devices is not a necessary expense if your goal is weight loss. **Original text (Chinese):** ### 8. 不要指望手环/手表的运动量化帮你减重 - 成本：设备 200 到 2000 元。另外每天还要分神去看那些数据。 - 说人话：超重的人做同样的饮食和运动安排，戴运动手环的人两年减了 3.5 公斤，不戴的人反而减了 5.9 公斤。想减重，花钱买设备帮不上忙，真正管用的是运动本身。 - 收益：IDEA 试验找了 471 名超重或肥胖的成年人，跟了 24 个月。大家做的饮食和运动安排是一样的，区别只在戴不戴可穿戴设备。戴的那组减重 3.5 公斤（95% CI 2.6–4.5，这是可信范围）。不戴的那组减了 5.9 公斤（5.0–6.8），反而更多。两组差 2.4 公斤（1.0–3.7，P=0.002）。它看起来划算，是因为「量化才能管理」这句话听着有道理，而且设备买一次就完事 - 证据等级：B - 来源：Jakicic JM et al. (2016). Effect of Wearable Technology Combined With a Lifestyle Intervention on Long-term Weight Loss: The IDEA Randomized Clinical Trial. JAMA. - 备注：这只有一项试验，用的还是 2010 年代初戴在胳膊上的设备，不能据此说「所有可穿戴设备都没用」。运动本身是有效的，见第 2 节。结论只有一句：想减重，设备不是必须花的钱 **Evidence:** B. This is based on just one trial using early 2010s wrist-worn devices, so we cannot claim that “all wearable devices are useless.” Exercise itself remains effective, as discussed in Section 2. This point simply emphasizes that buying such devices is not a necessary expense if your goal is weight loss. **Source summary:** 471 overweight adults followed the same diet and exercise plans. The group wearing fitness trackers lost just 3.5 kilograms over two years, while the group without devices actually lost 5.9 kilograms. Trackers do not aid weight loss; regular exercise itself is what makes the difference. **Low-ROI detour:** Move “Don’t expect fitness trackers or smartwatches to help you lose weight” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “471 overweight adults followed the same diet and exercise plans. The group wearing fitness trackers lost just 3.5 kilograms over two years, while the group without devices actually lost 5.9 kilograms. Trackers do not aid weight loss; regular exercise itself is what makes the difference.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** chapter:02 **Source links:** [Jakicic JM et al. (2016). Effect of Wearable Technology Combined With a Lifestyle Intervention on Long-term Weight Loss: The IDEA Randomized Clinical Trial. JAMA.](https://doi.org/10.1001/jama.2016.12858) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md --- ### 06-009 — Don’t pay a premium for organic food just to be “healthier” Original title: 不要为了「更健康」花溢价买有机食品 **Source text (English):** ### 9. Don’t pay a premium for organic food just to be “healthier” - Cost: Typically 1 to 3 times the price of regular versions of the same foods. - In plain terms: When we combine 17 studies done on humans with 223 studies analyzing food composition, there’s no solid evidence that organic food is significantly more nutritious. Only 3 of those studies actually looked at health outcomes after people ate it, and no difference was found between organic and conventional foods. The proportion of organic produce found to contain pesticide residues is indeed 30 percentage points lower, but detection does not mean those levels exceed safety limits. Eating more fruits and vegetables is beneficial regardless of whether they’re organic or not. - Benefit: One systematic review brought together 17 human studies and 223 studies on food composition. Its conclusion: “There is insufficient evidence to show that organic food is significantly more nutritious than conventional food.” Again, only 3 studies examined health effects after consumption (looking at allergies and symptomatic infections), and no meaningful difference emerged. Organic produce shows a 30 percentage point reduction in pesticide residue detection rates, though detection alone does not indicate unsafe levels. The perception that organic food is a better buy stems from the common-sense chain: “no pesticides = safer = healthier.” - Evidence grade: B - Sources:Smith-Spangler C et al. (2012). Are organic foods safer or healthier than conventional alternatives?: a systematic review. Ann Intern Med. - Notes: Very few studies directly assess health outcomes after human consumption. Therefore, this finding means “there’s no evidence it’s better,” not “it’s been proven to offer no benefits.” This analysis does not address environmental impact, animal welfare, or taste preferences. Eating more fruits and vegetables remains beneficial regardless of whether they’re organic or not. **Original text (Chinese):** ### 9. 不要为了「更健康」花溢价买有机食品 - 成本：一般是同类普通食品价格的 1 到 3 倍。 - 说人话：没有有力的证据说有机食品更有营养。真正看了人吃完以后健康怎么样的研究只有 3 项，都没看出差别。有机农产品被检出农药残留的比例确实低 30 个百分点，但检出不等于超标。多吃蔬菜水果本身有用，是不是有机的不影响这一点。 - 收益：有一篇系统综述，把 17 项在人身上做的研究和 223 项测食品成分的研究合起来看。结论是「缺乏有力证据表明有机食品比常规食品显著更有营养」。这里面只有 3 项研究看的是人吃了以后健康怎么样（看的是过敏和有症状的感染），两边没看出差别。有机农产品被检出农药残留的比例低 30 个百分点，但检出不等于超标。它看起来划算，是因为「没农药就更安全，更安全就更健康」，每一步听上去都像常识 - 证据等级：B - 来源：Smith-Spangler C et al. (2012). Are organic foods safer or healthier than conventional alternatives?: a systematic review. Ann Intern Med. - 备注：直接看人吃了以后健康怎么样的研究非常少。所以结论是「没有证据说它更好」，不是「已经证明它没好处」。对环境的影响、动物福利、口味好不好，这里不管。多吃蔬菜水果本身有效，是不是有机的不影响这一点 **Evidence:** B. Very few studies directly assess health outcomes after human consumption. Therefore, this finding means “there’s no evidence it’s better,” not “it’s been proven to offer no benefits.” This analysis does not address environmental impact, animal welfare, or taste preferences. Eating more fruits and vegetables remains beneficial regardless of whether they’re organic or not. **Source summary:** When we combine 17 studies done on humans with 223 studies analyzing food composition, there’s no solid evidence that organic food is significantly more nutritious. Only 3 of those studies actually looked at health outcomes after people ate it, and no difference was found between organic and conventional foods. The proportion of organic produce found to contain pesticide residues is indeed 30 percentage points lower, but detection does not mean those levels exceed safety limits. Eating more fruits and vegetables is beneficial regardless of whether they’re organic or not. **Low-ROI detour:** Move “Don’t pay a premium for organic food just to be “healthier”” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “When we combine 17 studies done on humans with 223 studies analyzing food composition, there’s no solid evidence that organic food is significantly more nutritious. Only 3 of those studies actually looked at health outcomes after people ate it, and no difference was found between organic and conventional foods. The proportion of organic produce found to contain pesticide residues is indeed 30 percentage points lower, but detection does not mean those levels exceed safety limits. Eating more fruits and vegetables is beneficial regardless of whether they’re organic or not.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Smith-Spangler C et al. (2012). Are organic foods safer or healthier than conventional alternatives?: a systematic review. Ann Intern Med.](https://doi.org/10.7326/0003-4819-157-5-201209040-00007) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md --- ### 06-010 — Don’t spend a lot of money on health supplements, herbal formulas, or tonics to “improve your health” Original title: 不要花大钱买保健品、膏方、滋补品来「调理身体」 **Source text (English):** ### 10. Don’t spend a lot of money on health supplements, herbal formulas, or tonics to “improve your health” - Cost: Prices range from a few hundred to tens of thousands of yuan. Once packaged as gifts, the price often multiplies several times over. - In plain terms: Multivitamins, fish oil, and vitamin D — common ingredients found in many supplements — have all been evaluated in the first six sections of this chapter, and none of them show any real benefit. The phrase “Health supplements are not medicines and cannot replace medical treatment” is a mandatory label required by regulators for all health supplements. People often buy these products for their parents or as gifts; the intention is good, but the choice of product is misguided. - Benefit: The real benefit comes from saving that money instead. The reasons are explained in the first six sections: common supplement ingredients such as multivitamins, fish oil, vitamin D, antioxidants, glucosamine, and vitamin C show no meaningful effect in randomized controlled trials; the corresponding figures appear in the “Benefit” columns of those sections. Regulatory rules only define what claims are permitted; they do not prove a product is ineffective. Chinese regulations also require that at least 20% of a health supplement’s packaging surface must display the mandatory statement: “Health supplements are not medicines and cannot replace medical treatment.” Their intended use is strictly limited to “supplementing dietary nutrients, maintaining or improving overall health, or reducing disease risk factors.” These products appear cost‑effective simply because the claim “they only help with general wellness, not curing disease” is technically true, leaving no room to disprove it. Moreover, when bought as gifts, the expense is justified by social obligation rather than scientific evidence. - Evidence grade: C - Sources: State Administration for Market Regulation of China (2019). The State Administration for Market Regulation of China held a special press conference on the "Guidelines for Labeling and Warning Phrases of Health Foods" and the "Administrative Measures for the Catalog of Health Food Raw Materials and Health Function Catalogs". - Notes: The conclusion here is “no evidence supporting benefit,” not “proven ineffective,” which is why the grade is C. For products with clearly listed ingredients, check the relevant studies referenced in the earlier sections. Individuals who truly lack certain nutrients or are undergoing medical treatment should follow their doctor’s advice. What should be avoided are the products themselves, not the goodwill behind buying them. If an elderly person is already taking such supplements without substituting them for prescribed medicines and shows no adverse effects, there’s no need to intervene; instead, ensure they receive recommended vaccines and screenings. The same amount of money can be better spent on other proven measures: annual flu shots for seniors (see Section 1, Item 20); shingles vaccine after age 50 (Section 1, Item 21); pneumococcal vaccine for those over 65 (Section 1, Item 22). Purchasing a blood pressure monitor and helping them adhere to prescribed antihypertensive therapy (Section 1, Item 7) also yields clear benefits. Home modifications to bathrooms and stairs, plus exercises to improve balance and leg strength (Section 1, Item 13), are equally valuable. Age‑appropriate cancer screenings should also be arranged (Sections 1, Items 17‑19). For bedridden seniors, pressure‑ulcer prevention and long‑term care insurance are covered in Section 17, Items 7‑8. Instead of costly herbal formulas, simple gifts such as fruit, rice, or other favorite foods are far more practical. Two types of products should be avoided at all costs: investment schemes marketed as “retirement planning” and any supplements that claim to replace prescribed medicines (see Section 17, Item 5). **Original text (Chinese):** ### 10. 不要花大钱买保健品、膏方、滋补品来「调理身体」 - 成本：从几百元到上万元不等。做成礼品装之后，价钱常常翻好几倍。 - 说人话：多维、鱼油、维 D 这些常见成分，本节前六条已经一样样查过，都没看出管用。包装上那句「保健食品不是药物，不能代替药物治疗疾病」，是管保健食品的部门规定必须印的。这笔钱多半是买给父母、提着上门的，那份心意没有问题，只是东西选错了。 - 收益：换回的是省下的这笔钱。理由在本节前 6 条：保健品里最常见的几种成分，多维、鱼油、维 D、抗氧化剂、氨糖、维 C，在随机分组对照试验里都没看出预期的好处，各自的数字在那 6 条的收益栏里。监管规定只说明它能宣称什么，不能当成它没用的证据。国家市场监管总局规定，保健食品包装的正面必须用不小于 20% 的面积标上一句话：「保健食品不是药物，不能代替药物治疗疾病」。同一份规定还把保健食品的用途框死在「补充膳食营养物质、维持改善机体健康状态或者降低疾病发生风险因素」这个范围里。它看起来划算，是因为「不治病，只调理」这句话怎么说都不算错，谁也没办法证明它是假的。而且送礼时掏这笔钱，靠的是人情，不是证据 - 证据等级：C - 来源：国家市场监督管理总局 (2019). 市场监管总局就《保健食品标注警示用语指南》和《保健食品原料目录与保健功能目录管理办法》有关情况举办专题新闻发布会. - 备注：结论是「没有证据支持」，不是「已经证明无效」，所以只给 C 级。成分写得明确的产品，按前几条去查对应的研究。查出确实缺营养的人、正在治病的人，按医生说的来。要否掉的是产品，不是心意。老人自己买了、已经在吃的，只要没拿它顶替正在吃的药、也没吃出问题，就不必上门去争这一场，把该打的疫苗和该做的筛查安排上更要紧。同样的钱换成下面这些，每一项在书里都能翻到出处。陪老人去打每年的流感疫苗，见第 1 节第 20 条。50 岁以后的带状疱疹疫苗见第 1 节第 21 条。65 岁以上的肺炎球菌疫苗见第 1 节第 22 条。买个血压计，盯着他把降压药按医嘱吃满、把血压降到达标，见第 1 节第 7 条。把家里的浴室和楼梯改一改，陪他练平衡和腿部力量，见第 1 节第 13 条。到了年纪的癌症筛查，陪他去做一次，见第 1 节第 17 到 19 条。老人已经长期卧床的，压疮防护和长期护理保险见第 17 节第 7、8 条。要提东西上门，换成水果、米面、他爱吃的东西，比膏方实在。真正要拦的是两类：一类是先交钱的投资养老，一类是会顶替掉药的，见第 17 节第 5 条 **Evidence:** C. The conclusion here is “no evidence supporting benefit,” not “proven ineffective,” which is why the grade is C. For products with clearly listed ingredients, check the relevant studies referenced in the earlier sections. Individuals who truly lack certain nutrients or are undergoing medical treatment should follow their doctor’s advice. What should be avoided are the products themselves, not the goodwill behind buying them. If an elderly person is already taking such supplements without substituting them for prescribed medicines and shows no adverse effects, there’s no need to intervene; instead, ensure they receive recommended vaccines and screenings. The same amount of money can be better spent on other proven measures: annual flu shots for seniors (see Section 1, Item 20); shingles vaccine after age 50 (Section 1, Item 21); pneumococcal vaccine for those over 65 (Section 1, Item 22). Purchasing a blood pressure monitor and helping them adhere to prescribed antihypertensive therapy (Section 1, Item 7) also yields clear benefits. Home modifications to bathrooms and stairs, plus exercises to improve balance and leg strength (Section 1, Item 13), are equally valuable. Age‑appropriate cancer screenings should also be arranged (Sections 1, Items 17‑19). For bedridden seniors, pressure‑ulcer prevention and long‑term care insurance are covered in Section 17, Items 7‑8. Instead of costly herbal formulas, simple gifts such as fruit, rice, or other favorite foods are far more practical. Two types of products should be avoided at all costs: investment schemes marketed as “retirement planning” and any supplements that claim to replace prescribed medicines (see Section 17, Item 5). **Source summary:** Multivitamins, fish oil, and vitamin D — common ingredients found in many supplements — have all been evaluated in the first six sections of this chapter, and none of them show any real benefit. The phrase “Health supplements are not medicines and cannot replace medical treatment” is a mandatory label required by regulators for all health supplements. People often buy these products for their parents or as gifts; the intention is good, but the choice of product is misguided. **Low-ROI detour:** Move “Don’t spend a lot of money on health supplements, herbal formulas, or tonics to “improve your health”” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Multivitamins, fish oil, and vitamin D — common ingredients found in many supplements — have all been evaluated in the first six sections of this chapter, and none of them show any real benefit. The phrase “Health supplements are not medicines and cannot replace medical treatment” is a mandatory label required by regulators for all health supplements. People often buy these products for their parents or as gifts; the intention is good, but the choice of product is misguided.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-007; 01-013; 01-020; 01-021; 01-022; 17-005; chapter:01; chapter:17 **Source links:** [国家市场监督管理总局 (2019). 市场监管总局就《保健食品标注警示用语指南》和《保健食品原料目录与保健功能目录管理办法》有关情况举办专题新闻发布会.](https://www.samr.gov.cn/tssps/sjdt/tpxw/art/2023/art_4b658b824b1b4b0ba57c09a56cc93aad.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md --- ### 06-011 — Don’t take probiotics long-term if you have no gut problems Original title: 不要在没有肠道问题时长期吃益生菌 **Source text (English):** ### 11. Don’t take probiotics long-term if you have no gut problems - Cost: Roughly 2–5 RMB per day, or 700–1800 RMB per year. - In plain terms: A review of clinical trials conducted on healthy adults shows that probiotics don’t bring about lasting changes in gut bacteria; once you stop taking them, the gut flora returns to its original state, and there’s no improvement in blood lipid levels either. Separate evidence exists for situations such as antibiotic‑induced diarrhea, but that isn’t covered here. - Benefit: This review concludes that there’s no solid proof that probiotics can produce lasting alterations in gut microbiota or improve lipid profiles in healthy adults. While gut bacteria do shift temporarily while you’re taking probiotics, these changes fade once you discontinue them. The product may seem cost‑effective simply because “gut health” is a broad term that can be applied in many ways, and the daily price per serving is quite low. - Evidence grade: B - Sources:Khalesi S et al. (2019). A review of probiotic supplementation in healthy adults: helpful or hype? Eur J Clin Nutr. - Notes: The same review also notes a few minor benefits in healthy individuals, such as firmer, better‑textured stools and an increase in Lactobacillus in women’s vaginas. Separate evidence exists for treating antibiotic‑induced diarrhea and for specific strains used for particular conditions; those are not addressed here. This recommendation applies only to healthy people who take probiotics daily as a supplement. **Original text (Chinese):** ### 11. 不要在没有肠道问题时长期吃益生菌 - 成本：一天约 2 到 5 元，一年 700 到 1800 元。 - 说人话：45 项在健康成年人身上做的试验合起来看，吃益生菌不能让肠道里的菌长期变个样，停了就回到原样，血脂也没有改善。吃抗生素吃出腹泻这类特定情况另有证据，不在这条里面。 - 收益：一篇综述把 45 项在健康成年人身上做的试验合起来看，结论是「未能支持益生菌能引起肠道菌群的持久改变，也未能改善健康成人的血脂」。肠道里的菌确实会变，但只是暂时的，停了就回去。它看起来划算，是因为「肠道健康」这个说法足够宽、怎么套都不算错，而且每天一瓶单价很低 - 证据等级：B - 来源：Khalesi S et al. (2019). A review of probiotic supplementation in healthy adults: helpful or hype? Eur J Clin Nutr. - 备注：同一篇综述也说健康人身上有一些小的改善，比如大便更成形、软硬合适，女性阴道里的乳杆菌变多。吃抗生素引起的腹泻，以及某一个特定菌株用在某一种特定的病上，各自有单独的证据，另当别论。这里只针对健康人每天当保健品吃 **Evidence:** B. The same review also notes a few minor benefits in healthy individuals, such as firmer, better‑textured stools and an increase in Lactobacillus in women’s vaginas. Separate evidence exists for treating antibiotic‑induced diarrhea and for specific strains used for particular conditions; those are not addressed here. This recommendation applies only to healthy people who take probiotics daily as a supplement. **Source summary:** A review of clinical trials conducted on healthy adults shows that probiotics don’t bring about lasting changes in gut bacteria; once you stop taking them, the gut flora returns to its original state, and there’s no improvement in blood lipid levels either. Separate evidence exists for situations such as antibiotic‑induced diarrhea, but that isn’t covered here. **Low-ROI detour:** Move “Don’t take probiotics long-term if you have no gut problems” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “A review of clinical trials conducted on healthy adults shows that probiotics don’t bring about lasting changes in gut bacteria; once you stop taking them, the gut flora returns to its original state, and there’s no improvement in blood lipid levels either. Separate evidence exists for situations such as antibiotic‑induced diarrhea, but that isn’t covered here.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Khalesi S et al. (2019). A review of probiotic supplementation in healthy adults: helpful or hype? Eur J Clin Nutr.](https://doi.org/10.1038/s41430-018-0135-9) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md --- ### 06-012 — Don’t force yourself to take cold showers just to “boost immunity” Original title: 不要为了「增强免疫力」逼自己洗冷水澡 **Source text (English):** ### 12. Don’t force yourself to take cold showers just to “boost immunity” - Cost: No cost at all. It requires enduring discomfort for 30 to 90 seconds each day; staying consistent in winter demands real willpower. People with cardiovascular conditions should be extra cautious, as cold exposure poses certain risks for them. - In plain terms: In a large clinical trial, individuals who took cold showers reported 29% fewer sick days, yet their total days missed due to illness remained unchanged — meaning they were not actually getting sick less often. A recent evidence synthesis combining multiple trials found that cold showers temporarily raise bodily inflammation markers without measurably altering overall immune function. Take cold showers if you enjoy them, but don't treat them as an effective health investment. - Benefit: A randomized controlled trial conducted in the Netherlands enrolled 3018 participants. After a hot shower, they were asked to rinse under cold water for 30, 60, or 90 seconds. This group ended up taking 29% fewer sick days compared to the control group (IRR 0.71). Yet the study explicitly notes that there was no significant difference between groups regarding total sick days. No meaningful improvements were observed in quality of life, work productivity, or anxiety levels either. The 2025 review analyzed 11 randomized trials involving 3177 participants overall. It found that both immediately after and one hour post‑shower, inflammatory markers rose temporarily, while immune indicators stayed unchanged. Only at the 12‑hour mark did stress levels drop slightly. The authors themselves point out that the evidence is limited by the small number of trials and modest sample sizes. The practice seems cost‑effective only because it costs nothing, and because the intuitive belief that “enduring hardship brings benefits” makes it appealing. - Evidence grade: B - Sources:Buijze GA et al. (2016). The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial. PLOS ONE. ; Cain T et al. (2025). Effects of cold-water immersion on health and wellbeing: A systematic review and meta-analysis. PLOS ONE. - Notes: Controversy: The 29% reduction in sick‑day frequency is real and unlikely to be a coincidence. Yet total illness days didn’t decrease, so it’s more plausible that participants simply kept going to work despite being unwell rather than actually getting sick less often. Using cold water for post‑exercise recovery among athletes is a separate issue and falls outside the scope of this discussion. For healthy individuals, cold showers pose no harm; this note simply warns against viewing them as a health‑promoting investment. **Original text (Chinese):** ### 12. 不要为了「增强免疫力」逼自己洗冷水澡 - 成本：不花钱。每天要难受 30 到 90 秒，冬天想坚持得靠毅力。有心血管病的人还要当心，冷刺激对他们有风险。 - 说人话：3018 人的试验里，洗冷水澡的人请病假的次数少了 29%，但请假的总天数和别人一样，所以谈不上少生病。2025 年把 11 项试验合起来看，冲完冷水之后，身体发炎的指标反而短暂升高，免疫的指标没变化。爱洗随便洗，只是别把它当成一笔健康投资。 - 收益：荷兰做过一项随机分组对照试验，3,018 人，洗完热水澡之后再冲 30 秒、60 秒或 90 秒冷水。这些人请病假的次数少了 29%（IRR 0.71，这是次数之比）。但原文写明「病假天数没有显著组间差异」：总共病了多少天，两边一样。生活质量、工作效率、焦虑也都没看出有意义的差别。2025 年一篇系统综述把 11 项随机分组试验、3,177 人合起来算。泡完冷水的当下和 1 小时后，身体发炎的指标反而升高。免疫指标没变化。压力只在 12 小时那个时间点降低。作者自己说证据「受限于 RCT 少、样本小」，意思是这类随机分组试验数量太少、每项人也不多。它看起来划算，是因为不花钱，而且「吃苦就有效」这个直觉太顺 - 证据等级：B - 来源：Buijze GA et al. (2016). The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial. PLOS ONE. ；Cain T et al. (2025). Effects of cold-water immersion on health and wellbeing: A systematic review and meta-analysis. PLOS ONE. - 备注：争议：请病假的次数确实少了 29%，这个差距不像是碰巧。但生病的总天数并没有少，所以更像是「病了也照常去上班」，而不是真的少生病。运动员训练完之后用冷水帮助恢复，那是另一个问题，这里不管。冷水澡本身对健康人没有害处，只是别把它当成健康投资 **Evidence:** B. Controversy: The 29% reduction in sick‑day frequency is real and unlikely to be a coincidence. Yet total illness days didn’t decrease, so it’s more plausible that participants simply kept going to work despite being unwell rather than actually getting sick less often. Using cold water for post‑exercise recovery among athletes is a separate issue and falls outside the scope of this discussion. For healthy individuals, cold showers pose no harm; this note simply warns against viewing them as a health‑promoting investment. **Source summary:** In a large clinical trial, individuals who took cold showers reported 29% fewer sick days, yet their total days missed due to illness remained unchanged — meaning they were not actually getting sick less often. A recent evidence synthesis combining multiple trials found that cold showers temporarily raise bodily inflammation markers without measurably altering overall immune function. Take cold showers if you enjoy them, but don't treat them as an effective health investment. **Low-ROI detour:** Move “Don’t force yourself to take cold showers just to “boost immunity”” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “In a large clinical trial, individuals who took cold showers reported 29% fewer sick days, yet their total days missed due to illness remained unchanged — meaning they were not actually getting sick less often. A recent evidence synthesis combining multiple trials found that cold showers temporarily raise bodily inflammation markers without measurably altering overall immune function. Take cold showers if you enjoy them, but don't treat them as an effective health investment.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Buijze GA et al. (2016). The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial. PLOS ONE.](https://doi.org/10.1371/journal.pone.0161749); [Cain T et al. (2025). Effects of cold-water immersion on health and wellbeing: A systematic review and meta-analysis. PLOS ONE.](https://doi.org/10.1371/journal.pone.0317615) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md --- ### 06-013 — Don’t buy products marketed for detox, colon cleansing, enzymes, or alkaline water Original title: 不要买排毒、清肠、酵素、碱性水这类产品 **Source text (English):** ### 13. Don’t buy products marketed for detox, colon cleansing, enzymes, or alkaline water - Cost: Several hundred to several thousand yuan. Fasting as a way to “detox” can even lower blood sugar and cause nutritional deficiencies. - In plain terms: One review examined whether there is any evidence supporting detox diets. It concluded that while the detox industry is huge, there is very little clinical evidence to back it up, and no randomized controlled trials have ever been conducted on commercial detox diets. As for the claim that an “acidic body pH causes cancer,” a search of 8278 research papers yielded just one study that met the criteria — and even that showed no link. - Benefit: That same review reiterated that despite the rapid growth of the detox market, there is almost no clinical evidence supporting these diets, and no RCTs have been done on them. Another systematic review looked at whether diet, alkaline water, or an alkaline body pH influences cancer risk. After screening 8278 papers, only one qualified for inclusion — and it found no association. The authors concluded it is unreasonable to promote alkaline diets or alkaline water to the public as a means of preventing or treating cancer. These products seem worthwhile only because the ideas that “the body contains toxins needing removal” and “an acidic body pH causes cancer” sound plausible from a physiological standpoint. - Evidence grade: C - Sources:Klein AV, Kiat H (2015). Detox diets for toxin elimination and weight management: a critical review of the evidence. J Hum Nutr Diet. ; Fenton TR, Huang T (2016). Systematic review of the association between dietary acid load, alkaline water and cancer. BMJ Open. - Notes: This item falls under “no supporting evidence,” which is why it receives a C rating. Naturally produced metabolic waste is already cleared by the liver and kidneys; as long as these organs are healthy, there is no need for any extra “detox” measures. **Original text (Chinese):** ### 13. 不要买排毒、清肠、酵素、碱性水这类产品 - 成本：几百到几千元。靠饿肚子来「排毒」的那种，还可能把血糖饿低、把营养搞缺。 - 说人话：排毒这个产业做得很大，可支持它的临床证据非常少，也没人拿市面上卖的排毒饮食认真做过试验。有人去查饮食酸碱、碱性水和癌症有没有关系，够格的研究只找到 1 篇，也没看出关联。 - 收益：那篇综述的结论是「尽管排毒产业蓬勃发展，支持这些饮食的临床证据非常少」，而且「没有针对商业排毒饮食的随机对照试验」。另一篇系统综述专门查饮食的酸碱、碱性水和癌症有没有关系：翻了 8,278 篇文献，只有 1 篇够格收进来，结果也没看出关联。作者写的是「向公众推广碱性饮食和碱性水用于癌症预防或治疗是不合理的」。它看起来划算，是因为「身体里有毒素要排出来」「体质发酸会致癌」这两个前提听上去很像生理学 - 证据等级：C - 来源：Klein AV, Kiat H (2015). Detox diets for toxin elimination and weight management: a critical review of the evidence. J Hum Nutr Diet. ；Fenton TR, Huang T (2016). Systematic review of the association between dietary acid load, alkaline water and cancer. BMJ Open. - 备注：只能说「没有证据支持」，所以只给 C 级。把身体代谢产生的废物清出去，本来就是肝和肾在干的活。只要这两个器官没有生病，就不需要额外做什么「排毒」 **Evidence:** C. This item falls under “no supporting evidence,” which is why it receives a C rating. Naturally produced metabolic waste is already cleared by the liver and kidneys; as long as these organs are healthy, there is no need for any extra “detox” measures. **Source summary:** One review examined whether there is any evidence supporting detox diets. It concluded that while the detox industry is huge, there is very little clinical evidence to back it up, and no randomized controlled trials have ever been conducted on commercial detox diets. As for the claim that an “acidic body pH causes cancer,” a search of 8278 research papers yielded just one study that met the criteria — and even that showed no link. **Low-ROI detour:** Move “Don’t buy products marketed for detox, colon cleansing, enzymes, or alkaline water” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “One review examined whether there is any evidence supporting detox diets. It concluded that while the detox industry is huge, there is very little clinical evidence to back it up, and no randomized controlled trials have ever been conducted on commercial detox diets. As for the claim that an “acidic body pH causes cancer,” a search of 8278 research papers yielded just one study that met the criteria — and even that showed no link.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Klein AV, Kiat H (2015). Detox diets for toxin elimination and weight management: a critical review of the evidence. J Hum Nutr Diet.](https://doi.org/10.1111/jhn.12286); [Fenton TR, Huang T (2016). Systematic review of the association between dietary acid load, alkaline water and cancer. BMJ Open.](https://doi.org/10.1136/bmjopen-2015-010438) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md --- ### 06-014 — Don’t force yourself to drink water just to hit “8 glasses a day” Original title: 不要为了凑够「每天 8 杯水」强迫自己喝水 **Source text (English):** ### 14. Don’t force yourself to drink water just to hit “8 glasses a day” - Cost: No cost at all. It does require some time and effort to remember to drink, and you’ll likely need to get up more often at night to pee. - In plain terms: Some people have tried to trace the origin of the “8 glasses a day” rule, but no studies supporting it have ever been found. On the contrary, surveys of thousands of adults’ diets and fluid intake show there’s no need for that much water at all, since food and other drinks already provide plenty. Just drink when you’re thirsty, and use the color of your urine as a guide — that’s all you need to do. People working in hot environments, those doing intense exercise, people who’ve had kidney stones, and older adults who no longer feel thirsty as readily should make a conscious effort to drink more water. - Benefit: One literature review specifically examined the “8×8” rule — that is, 8 glasses a day, each glass holding 8 ounces of water. Its conclusion was that “no scientific research supporting the 8×8 guideline has been identified.” It also noted that “surveys of thousands of adults’ food and fluid intake strongly indicate there is no need for such a large volume of water intake,” since food and other drinks already supply plenty of moisture. This idea seems appealing because water costs nothing, the number 8 is easy to remember, and saying “drink more water” never seems like a bad piece of advice in any context. - Evidence grade: C - Sources:Valtin H (2002). "Drink at least eight glasses of water a day." Really? Is there scientific evidence for "8 x 8"? Am J Physiol Regul Integr Comp Physiol. - Notes: This recommendation refutes the idea that there’s a strict minimum number of glasses of water you must drink each day — it does not say that drinking more water is harmful. Just drink when you’re thirsty and check your urine color; that’s sufficient. People working in hot conditions, those doing heavy exercise, people with a history of kidney stones, and older adults who no longer feel thirst as keenly should make a point to drink more water, even though this guideline does not apply to them. **Original text (Chinese):** ### 14. 不要为了凑够「每天 8 杯水」强迫自己喝水 - 成本：不花钱。要花一点时间和精力去记着喝，晚上起夜也会变多。 - 说人话：有人专门去追「每天 8 杯水」的出处，一项支持它的研究都没找到。食物和别的饮料里本来就带着大量水分，所以用不着喝那么多。渴了就喝，看看尿的颜色就够了。天热干活、剧烈运动、得过肾结石的人，还有不太觉得渴的老人，要另外主动喝。 - 收益：有一篇文献回顾专门查「8×8」这个说法，指的是每天 8 杯、每杯 8 盎司水。它的结论是「未找到任何支持 8×8 的科学研究」。它还写道，「对数千名成年人的食物与液体摄入调查强烈提示不需要如此大量」，因为食物和其他饮品已经提供了大量水分。这个说法看起来划算，是因为水不要钱、8 这个数字又整齐，而且「多喝水」这话在任何场合说出来都显得没坏处 - 证据等级：C - 来源：Valtin H (2002). "Drink at least eight glasses of water a day." Really? Is there scientific evidence for "8 x 8"? Am J Physiol Regul Integr Comp Physiol. - 备注：要否掉的是「每天必须喝够几杯」这个数字，不是说多喝水有害。渴了就喝，看看尿的颜色，这样就够了。在高温下干活的人、剧烈运动的人、得过肾结石的人，以及上年纪之后不太觉得渴的人要主动喝，另当别论 **Evidence:** C. This recommendation refutes the idea that there’s a strict minimum number of glasses of water you must drink each day — it does not say that drinking more water is harmful. Just drink when you’re thirsty and check your urine color; that’s sufficient. People working in hot conditions, those doing heavy exercise, people with a history of kidney stones, and older adults who no longer feel thirst as keenly should make a point to drink more water, even though this guideline does not apply to them. **Source summary:** Some people have tried to trace the origin of the “8 glasses a day” rule, but no studies supporting it have ever been found. On the contrary, surveys of thousands of adults’ diets and fluid intake show there’s no need for that much water at all, since food and other drinks already provide plenty. Just drink when you’re thirsty, and use the color of your urine as a guide — that’s all you need to do. People working in hot environments, those doing intense exercise, people who’ve had kidney stones, and older adults who no longer feel thirsty as readily should make a conscious effort to drink more water. **Low-ROI detour:** Move “Don’t force yourself to drink water just to hit “8 glasses a day”” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, some energy and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Some people have tried to trace the origin of the “8 glasses a day” rule, but no studies supporting it have ever been found. On the contrary, surveys of thousands of adults’ diets and fluid intake show there’s no need for that much water at all, since food and other drinks already provide plenty. Just drink when you’re thirsty, and use the color of your urine as a guide — that’s all you need to do. People working in hot environments, those doing intense exercise, people who’ve had kidney stones, and older adults who no longer feel thirsty as readily should make a conscious effort to drink more water.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Valtin H (2002). "Drink at least eight glasses of water a day." Really? Is there scientific evidence for "8 x 8"? Am J Physiol Regul Integr Comp Physiol.](https://doi.org/10.1152/ajpregu.00365.2002) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md --- ### 06-015 — Don’t spend money on fortune‑telling, tarot, or astrology to make decisions Original title: 不要花钱算命、看塔罗、看星座来做决定 **Source text (English):** ### 15. Don’t spend money on fortune‑telling, tarot, or astrology to make decisions - Cost: It costs nothing. The hard part is giving up a quick shortcut for making choices and having to think for yourself afterward. - In plain terms: There’s a classic classroom experiment: students receive a “personality analysis” that is identical for everyone, yet most find it very accurate. This is exactly why fortune‑telling seems reliable. Astrologers perform no better than random guesses. The price isn’t just a few dollars: in Xixian County, Henan Province, a fortune‑telling ring collected “offering fees” and “donation packages” priced up to 3,888 yuan; the ringleader was sentenced to 11 years in prison. - Benefit: In that same experiment, students rated the generic personality analysis they received after a test; 34 out of 39 gave it a score of 4 or 5 on a 0‑to‑5 scale, yielding an average of roughly 4.26. This illustrates the Barnum effect, which explains why such analyses always seem spot‑on. A double‑blind test of astrology was also published in Nature: astrologers were asked to match a client’s horoscope to one of three personality profiles; they succeeded 40 times out of 116, whereas chance alone would have yielded about 38.5 matches — far below their own expectation of 58.5. Official records show a similar pattern: prosecutors in Xixian County uncovered an online fortune‑telling scam that lured victims with free palm‑reading services, then demanded “offering fees” and “donation packages” up to 3,888 yuan. Over 50 victims lost more than 2 million yuan; the ringleader received an 11‑year sentence plus a 100,000‑yuan fine. - Evidence grade: B - Sources:Forer BR (1949). The fallacy of personal validation: A classroom demonstration of gullibility. Journal of Abnormal and Social Psychology 44(1):118-123 (Table 1 Score distribution: 1 person with 2 points, 4 people with 3 points, 18 people with 4 points, 16 people with 5 points, N=39). ; Carlson S (1985). A double-blind test of astrology. Nature 318:419-425 (Table 2: 116 first choice, 40 picks, random expectation 38.5, astrologer prediction 58.5; "The data are consistent with chance, inconsistent with astrological hypothesis"). , full text of the second author's homepage ; Supreme People's Procuratorate of China (2026). Xixian County, Henan: After three years of continuous tracking and elimination of a group of online fortune-telling fraud gangs. - Notes: Both studies cited here are single‑experiment investigations. The average score of 4.26 for the Forer test wasn’t stated outright in the original paper; it was calculated from the distribution shown in Table 1. This note merely points out that such predictions lack accuracy; it makes no judgment about any belief system. Spending a few dollars for entertainment is fine, but using these services to decide on career moves, marriage, or investments is a costly mistake. **Original text (Chinese):** ### 15. 不要花钱算命、看塔罗、看星座来做决定 - 成本：不花钱。难的是放弃一条拿主意的捷径，以后得自己想。 - 说人话：有个经典的课堂实验：学生拿到的「个人性格分析」其实人手一份、一模一样，大家却普遍觉得很准。算命显得准，道理就在这里。占星师挑对的次数和瞎猜差不多。代价不只几十块：河南息县那个算命团伙，收香火钱和最高 3888 元的「供养套餐」，主犯判了十一年。 - 收益：经典课堂实验：学生做完性格测验后拿到的「个人分析」其实人人都一样，却普遍认为很准。作者的结论是「被本人或分析者接受，不能证明解释正确」。39 个学生按 0 到 5 分给这份分析打准确度分，34 人打了 4 分或 5 分，按表里的分布算平均约 4.26 分。这就解释了算命为什么总显得准，这个现象叫巴纳姆效应。占星术也做过双盲检验，结果发表在 Nature 上。占星师要从三份性格测验结果里挑出和星盘对得上的那一份。116 份里挑中 40 份，纯靠瞎猜也能挑中 38.5 份，占星师事先自己预计能挑中 58.5 份。官方案例：河南息县检察院通报过一个网络算命诈骗团伙，先用免费看手相把人引进来，再收「香火钱」和最高 3888 元的「供养套餐」。被害人 50 余人，追回赃款 200 余万元，主犯判有期徒刑十一年，并处罚金 10 万元 - 证据等级：B - 来源：Forer BR (1949). The fallacy of personal validation: A classroom demonstration of gullibility. Journal of Abnormal and Social Psychology 44(1):118-123（表 1 评分分布：2 分 1 人、3 分 4 人、4 分 18 人、5 分 16 人，N=39）. ；Carlson S (1985). A double-blind test of astrology. Nature 318:419-425（表 2：首选 116 份，挑中 40 份，随机期望 38.5，占星师预计 58.5；「The data are consistent with chance, inconsistent with astrological hypothesis」）. ，第二作者主页全文 ；最高人民检察院 (2026). 河南息县：历经三年持续追踪打掉一批网络算命诈骗团伙. - 备注：这两篇都只是单独的一项研究。Forer 那篇原文没有直接写平均分，4.26 是按原文表 1 的分布算出来的。这里只说「它预测不准」，不评价任何信仰。当娱乐花几十块钱不算在内，拿它来定辞职、结婚、投资才是亏钱的地方。 **Evidence:** B. Both studies cited here are single‑experiment investigations. The average score of 4.26 for the Forer test wasn’t stated outright in the original paper; it was calculated from the distribution shown in Table 1. This note merely points out that such predictions lack accuracy; it makes no judgment about any belief system. Spending a few dollars for entertainment is fine, but using these services to decide on career moves, marriage, or investments is a costly mistake. **Source summary:** There’s a classic classroom experiment: students receive a “personality analysis” that is identical for everyone, yet most find it very accurate. This is exactly why fortune‑telling seems reliable. Astrologers perform no better than random guesses. The price isn’t just a few dollars: in Xixian County, Henan Province, a fortune‑telling ring collected “offering fees” and “donation packages” priced up to 3,888 yuan; the ringleader was sentenced to 11 years in prison. **Low-ROI detour:** Move “Don’t spend money on fortune‑telling, tarot, or astrology to make decisions” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “There’s a classic classroom experiment: students receive a “personality analysis” that is identical for everyone, yet most find it very accurate. This is exactly why fortune‑telling seems reliable. Astrologers perform no better than random guesses. The price isn’t just a few dollars: in Xixian County, Henan Province, a fortune‑telling ring collected “offering fees” and “donation packages” priced up to 3,888 yuan; the ringleader was sentenced to 11 years in prison.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Forer BR (1949). The fallacy of personal validation: A classroom demonstration of gullibility. Journal of Abnormal and Social Psychology 44(1):118-123（表 1 评分分布：2 分 1 人、3 分 4 人、4 分 18 人、5 分 16 人，N=39）.](https://doi.org/10.1037/h0059240); Carlson S (1985). A double-blind test of astrology. Nature 318:419-425（表 2：首选 116 份，挑中 40 份，随机期望 38.5，占星师预计 58.5; [「The data are consistent with chance, inconsistent with astrological hypothesis」）.](https://doi.org/10.1038/318419a0); [最高人民检察院 (2026). 河南息县：历经三年持续追踪打掉一批网络算命诈骗团伙.](https://www.spp.gov.cn/zdgz/202607/t20260728_732935.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md --- ### 06-016 — Don’t buy blue-light-blocking glasses to “protect your vision,” and don’t believe claims that staring at screens for months will ruin your eyes — but severe eye pain, redness, and swelling require immediate medical attention. Original title: 不要买防蓝光眼镜来「保护视力」，也不要相信「对着屏幕干几个月眼睛就废了」，但眼睛胀痛发红要当急症 **Source text (English):** ### 16. Don’t buy blue-light-blocking glasses to “protect your vision,” and don’t believe claims that staring at screens for months will ruin your eyes — but severe eye pain, redness, and swelling require immediate medical attention. - Cost: These glasses cost nothing, and you’ll also avoid paying the extra few hundred to a few thousand yuan for blue-light-blocking lenses. - In plain terms: Blue-light-blocking lenses provide no real benefit. Skipping them saves you money, and there’s no evidence they reduce eye strain or protect the retina compared to regular lenses. While they may ease temporary eye dryness and fatigue from screen use, the only things that truly damage eyes are welding arcs, ultraviolet radiation, lasers, and acute angle-closure glaucoma. - Benefit: A 2023 Cochrane systematic review analyzed 17 randomized controlled trials, each enrolling 5 to 156 participants, with follow-up periods ranging from less than a day to five weeks. Due to limited data, significant differences in participant numbers across trials, and inconsistent follow-up times, the authors did not calculate a pooled overall effect size. All results below compare outcomes to those of people wearing regular lenses. After less than a week of use, self-reported eye fatigue showed “likely no difference” between groups, with low certainty of evidence. One trial involving 120 participants found a 9.76-unit difference between groups, with a 95% confidence interval ranging from -33.95 to 53.47 — a range spanning both positive and negative values, indicating no meaningful difference. Critical flicker fusion frequency, an objective measure of eye fatigue, also showed “likely almost no difference” between groups, with low certainty of evidence. Best corrected visual acuity after wearing the glasses showed “probably no effect” either, with a difference of 0.00 logMAR between groups (95% CI: -0.02 to 0.02). This result came from just one study with 156 participants, resulting in moderate certainty of evidence. Whether these glasses affect daytime alertness remains unclear, based on two trials with 42 participants and very low certainty of evidence. The review also found no evidence supporting any retinal protective effects of blue-light-blocking lenses. - Evidence grade: A - Sources:Singh S, Downie LE, Anderson AJ, Keller PR, White SJ, Ang M, Wolffsohn JS (2023). Blue-light filtering spectacle lenses for visual performance, sleep, and macular health in adults. Cochrane Database of Systematic Reviews, 8, CD013244. - Notes: Screen use commonly causes eye strain and dryness, which manifests as soreness, irritation, and temporary blurriness. These symptoms usually ease with rest and frequent blinking — they are temporary and do not permanently damage vision. This is a widely accepted consensus in ophthalmology, but it is not a conclusion drawn from the Cochrane review referenced here, so this point is rated as grade C evidence. The only factors that can cause irreversible eye damage in a short period are intense light sources such as welding arcs, ultraviolet radiation, and lasers. Eye injury from welding arcs, known as photic keratitis, is a legally recognized occupational disease; protection requires specialized goggles and face shields, not blue-light-blocking lenses — see Section 19, Item 10 on protection from dust, noise, and chemical hazards. For people staying up late and staring at screens, the only true emergency is severe eye pain, redness, a rainbow halo around lights, headache, nausea, and vomiting — these are signs of acute angle-closure glaucoma, which can damage the optic nerve within days and requires immediate emergency care — see Section 13, Item 6 on ophthalmic emergencies. This condition is more likely in people over 50, those with hyperopia, and those with a shallow anterior chamber, especially if they have dilated pupils in low light and maintain a forward-leaning posture for long periods. Chronic dry eye caused by prolonged screen use can also become a long-term medical issue requiring treatment, rather than a symptom that goes away after a good night’s sleep. If you experience persistent eye discomfort or a noticeable decline in vision, consult an ophthalmologist to identify the root cause — don’t assume a new pair of lenses will resolve the problem. For advice on preventing myopia in children and teens, see Section 30, Items 4, 12, and 9: get at least two hours of outdoor time daily, undergo mydriatic refraction tests, and avoid products marketed as “myopia cures.” **Original text (Chinese):** ### 16. 不要买防蓝光眼镜来「保护视力」，也不要相信「对着屏幕干几个月眼睛就废了」，但眼睛胀痛发红要当急症 - 成本：不花钱，还能省下镜片上那几百到上千元的加价。 - 说人话：防蓝光镜片没用，不买能省下几百到上千的加价。和普通镜片比，戴它的人眼睛累不累、能看多清都没差别，也没找到它护眼底的证据。看屏幕看得眼酸眼干能缓过来，真正会把眼睛伤坏的是电焊弧光、紫外线、激光，还有青光眼急性发作。 - 收益：Cochrane 2023 年的系统综述收了 17 项随机分组的对照试验，每项 5 到 156 人，跟踪时间从不到 1 天到 5 周不等。因为数据太少、各项试验招的人差别大、跟踪时间又不一致，作者没有把它们合起来算一个总数。下面的结果都是和不带蓝光过滤的镜片相比。跟踪不到一周时，自己报告的眼疲劳程度「可能没有差别」，证据确定性低。其中一项 120 人的试验，两组相差 9.76 个单位。这个差值的可信范围是 95% CI −33.95 到 53.47。范围横跨正负，说明看不出差别。临界闪烁融合频率是一项衡量眼睛疲劳的客观指标，两组「可能几乎没有差别」，确定性低。配上眼镜矫正之后能看到的最好视力「大概没有影响」。两组相差 0.00 logMAR（95% CI −0.02 到 0.02）。这一项只有 1 项研究、156 人，确定性中等。对白天清醒程度有没有影响说不清（2 项试验、42 人，确定性极低）。这篇综述也没有找到支持它保护眼底黄斑的证据 - 证据等级：A - 来源：Singh S, Downie LE, Anderson AJ, Keller PR, White SJ, Ang M, Wolffsohn JS (2023). Blue-light filtering spectacle lenses for visual performance, sleep, and macular health in adults. Cochrane Database of Systematic Reviews, 8, CD013244. - 备注：看屏幕带来的是视疲劳和干眼，表现是眼酸、发干、看久了发糊。休息一下、多眨眼就能缓解。它是能缓过来的，不等于「把眼睛看坏了」。这句话是眼科的共识，不是来源栏那篇 Cochrane 综述的结论，所以只算 C 级。真正会在短时间里造成不可逆眼损伤的，是电焊弧光、紫外线、激光这类强光源。被电焊弧光伤到眼睛叫「电光性眼炎」，是法定的职业病。挡它靠的是护目镜和面罩，不是防蓝光镜片，见第 19 节第 10 条（粉尘噪声化学毒物的防护）。熬夜通宵盯着屏幕要防的不是屏幕本身，是一个例外：眼睛胀痛发红、看灯有一圈彩虹、还头痛恶心呕吐，那是急性闭角型青光眼发作，几天之内就能把视神经压坏，当天就要去眼科急诊，见第 13 节第 6 条（眼科急诊）。暗处瞳孔散大、长时间低头又把晶状体往前顶，这两件事是它的诱因，高危的是 50 岁以上、远视、前房浅的人。屏幕带来的干眼拖久了也会变成要看医生的慢性病，不是睡一觉就没了。眼睛一直不舒服，或者视力真的在往下掉，去眼科查清原因，别自己换个镜片就算完。儿童青少年怎么防近视，见第 30 节第 4、12、9 条（每天户外 2 小时、散瞳验光、不买「治愈近视」的产品）。 **Evidence:** A. Screen use commonly causes eye strain and dryness, which manifests as soreness, irritation, and temporary blurriness. These symptoms usually ease with rest and frequent blinking — they are temporary and do not permanently damage vision. This is a widely accepted consensus in ophthalmology, but it is not a conclusion drawn from the Cochrane review referenced here, so this point is rated as grade C evidence. The only factors that can cause irreversible eye damage in a short period are intense light sources such as welding arcs, ultraviolet radiation, and lasers. Eye injury from welding arcs, known as photic keratitis, is a legally recognized occupational disease; protection requires specialized goggles and face shields, not blue-light-blocking lenses — see Section 19, Item 10 on protection from dust, noise, and chemical hazards. For people staying up late and staring at screens, the only true emergency is severe eye pain, redness, a rainbow halo around lights, headache, nausea, and vomiting — these are signs of acute angle-closure glaucoma, which can damage the optic nerve within days and requires immediate emergency care — see Section 13, Item 6 on ophthalmic emergencies. This condition is more likely in people over 50, those with hyperopia, and those with a shallow anterior chamber, especially if they have dilated pupils in low light and maintain a forward-leaning posture for long periods. Chronic dry eye caused by prolonged screen use can also become a long-term medical issue requiring treatment, rather than a symptom that goes away after a good night’s sleep. If you experience persistent eye discomfort or a noticeable decline in vision, consult an ophthalmologist to identify the root cause — don’t assume a new pair of lenses will resolve the problem. For advice on preventing myopia in children and teens, see Section 30, Items 4, 12, and 9: get at least two hours of outdoor time daily, undergo mydriatic refraction tests, and avoid products marketed as “myopia cures.” **Source summary:** Blue-light-blocking lenses provide no real benefit. Skipping them saves you money, and there’s no evidence they reduce eye strain or protect the retina compared to regular lenses. While they may ease temporary eye dryness and fatigue from screen use, the only things that truly damage eyes are welding arcs, ultraviolet radiation, lasers, and acute angle-closure glaucoma. **Low-ROI detour:** Move “Don’t buy blue-light-blocking glasses to “protect your vision,” and don’t believe claims that staring at screens for months will ruin your eyes — but severe eye pain, redness, and swelling require immediate medical attention.” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Blue-light-blocking lenses provide no real benefit. Skipping them saves you money, and there’s no evidence they reduce eye strain or protect the retina compared to regular lenses. While they may ease temporary eye dryness and fatigue from screen use, the only things that truly damage eyes are welding arcs, ultraviolet radiation, lasers, and acute angle-closure glaucoma.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 13-006; 19-010; chapter:30 **Source links:** [Singh S, Downie LE, Anderson AJ, Keller PR, White SJ, Ang M, Wolffsohn JS (2023). Blue-light filtering spectacle lenses for visual performance, sleep, and macular health in adults. Cochrane Database of Systematic Reviews, 8, CD013244.](https://doi.org/10.1002/14651858.CD013244.pub2) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md --- ### 06-017 — Don’t treat blood donation as a health habit: claims that it “detoxifies, lowers cholesterol, and prevents heart attacks” lack randomized trial support, while frequent donation truly causes iron deficiency Original title: 不要把献血当保健：「排毒、降血脂、防心梗」没有随机试验支持，频繁献倒是真会缺铁 **Source text (English):** ### 17. Don’t treat blood donation as a health habit: claims that it “detoxifies, lowers cholesterol, and prevents heart attacks” lack randomized trial support, while frequent donation truly causes iron deficiency - Cost: There is no monetary cost. A single donation — including registration, drawing blood, and post-donation observation — takes about an hour. Over the following weeks, the body works to replenish the lost iron. - In plain terms: The idea that donating blood helps “detoxify,” lowers cholesterol, or prevents heart attacks is not reliable. Those conclusions stem from observational data, and people who regularly donate are generally healthier to begin with. When this baseline difference is accounted for, the original claim that “each additional yearly donation lowers mortality by 18.6%” drops to just 7.5%. One actual randomized trial found no difference in death rates between donors and non-donors. On the other hand, donating too often does make people feel weak and cold — precisely because of iron loss. - Benefit: The Kuopio study in Finland followed 2862 men aged 42–60 for nearly nine years. In the 24 months prior to tracking, 153 men donated blood; only one (0.7%) suffered an acute heart attack. Among the remaining 2529 non-donors, 316 (12.5%) experienced the same outcome (P<0.0001). After adjusting for age and other coronary risk factors, donors showed an 88% lower risk of heart attack; the relative risk was 0.12 (95% CI 0.02–0.86, P=0.035). However, this result came from an observational study without randomization. The Nordic SCANDAT database included 1182495 donors observed over 9526627 person-years; 15401 deaths occurred. After controlling for age and gender, each extra yearly donation lowered mortality by 18.6% (95% CI 16.8%–20.4%). Once the fact that only healthy individuals are allowed to donate was factored in, the benefit fell to 7.5% (95% CI 5.7%–9.4%). Researchers concluded this does not constitute solid proof of health benefits. The FeAST randomized trial enrolled 1277 patients with symptomatic peripheral artery disease; one group received regular blood removal every six months to reduce iron levels, while the other served as a control. Overall mortality rates were 125 out of 636 (20%) versus 148 out of 641 (23%). HR 0.85 (95% CI 0.67–1.08, P=0.17). Combined outcomes of death, heart attack, and stroke also showed no significant difference: 180 out of 205 (28% vs 32%) with HR 0.88 (95% CI 0.72–1.07, P=0.20). The INTERVAL trial involved 45263 whole-blood donors divided into three groups based on donation intervals: 12 weeks, 10 weeks, or 8 weeks for men; 16 weeks, 14 weeks, or 12 weeks for women. Shorter intervals indeed yielded more blood within two years (the 8-week group produced 1.69 extra units compared to the 12-week group, 95% CI 1.59–1.80). Yet no differences emerged in quality of life, physical activity, or cognitive function. However, more donors reported fatigue, shortness of breath, dizziness, lightheadedness, and restless legs — especially at night. Average hemoglobin and ferritin levels also dropped, and more donations were postponed due to low hemoglobin (all P<0.0001). Iron deficiency impairs heat production: ten women with iron-deficiency anemia, eight with depleted iron stores but no anemia, and twelve controls were immersed in 28°C water for 100 minutes. The anemia group’s rectal temperature averaged 36.0±0.2°C versus 36.2±0.1°C in controls (P=0.001); oxygen consumption was 5.28±0.26 versus 5.99±0.29 mL·min⁻¹·kg⁻¹ (P=0.04). Thyroid hormones thyroxine and triiodothyronine were also lower (P<0.002). This pattern occurs because donors are repeatedly screened for good health; the hypothesis that “removing iron protects the heart” has not been confirmed in randomized trials. - Evidence grade: A - Sources:Salonen JT, Tuomainen TP, Salonen R, Lakka TA, Nyyssönen K (1998). Donation of blood is associated with reduced risk of myocardial infarction. The Kuopio Ischaemic Heart Disease Risk Factor Study. American Journal of Epidemiology, 148(5), 445-451. ; Ullum H, Rostgaard K, Kamper-Jørgensen M, et al. (2015). Blood donation and blood donor mortality after adjustment for a healthy donor effect. Transfusion, 55(10), 2479-2485. ; Zacharski LR, Chow BK, Howes PS, et al. (2007). Reduction of iron stores and cardiovascular outcomes in patients with peripheral arterial disease: a randomized controlled trial. JAMA, 297(6), 603-610. ; Di Angelantonio E, Thompson SG, Kaptoge S, et al. (2017). Efficiency and safety of varying the frequency of whole blood donation (INTERVAL): a randomized trial of 45 000 donors. Lancet, 390(10110), 2360-2371. ; Beard JL, Borel MJ, Derr J (1990). Impaired thermoregulation and thyroid function in iron-deficiency anemia. American Journal of Clinical Nutrition, 52(5), 813-819. National Health Commission of China (NHC) et al. (2024-01-08). Notice on further improving the incentive and reward work for unpaid blood donors. - Notes: This entry does not oppose blood donation itself, but rather the notion that it serves as a personal health practice. Donated blood is used for others, and according to the beneficiary classification in this book, it falls under category 4, which refers to strangers. What actually benefits the donor is the policy-related perks. Article 14 of the Blood Donation Law stipulates that unpaid blood donors are exempt from fees related to blood collection, storage, separation, and testing when using blood services themselves; their spouses and direct relatives may also be exempt or receive fee reductions as specified by provincial governments. In January 2024, the National Health Commission announced that 55 provinces and regions have implemented policies allowing unpaid blood donors and their relatives to have such hospital fees waived directly at discharge. Those who receive the National Blood Donation Award are also eligible for local “three free” policies, which cover free public transport, free entry to government-run parks, and waived outpatient consultation fees at public hospitals. Donors should adhere to the legally mandated intervals: Article 9 of the Blood Donation Law states that each donation should be 200 milliliters at minimum and 400 milliliters at maximum, with at least six months between donations. The recommended age range for donation is 18–55 years. Do not shorten the interval merely to meet honor criteria or group targets. Women, those with lower body weight, and individuals with heavy menstrual flow already have limited iron reserves; regular donors may opt for a self-funded ferritin test. If persistent fatigue, cold intolerance, or restless legs at night occur after donation, these are not signs of “vital energy depletion” but likely due to iron deficiency; a blood test and ferritin check are advised, followed by iron supplementation and extended donation intervals as directed by a doctor. The evidence for cold intolerance specifically comes from a study involving just 2024 participants, and this figure is included here solely to illustrate the phenomenon, not to indicate how many people experience it. **Original text (Chinese):** ### 17. 不要把献血当保健：「排毒、降血脂、防心梗」没有随机试验支持，频繁献倒是真会缺铁 - 成本：不花钱。一次献血，填表、采血加上留下观察休息，大约要一小时。之后几周，身体一直在把丢掉的铁补回来。 - 说人话：说献血能排毒、降血脂、防心梗，靠不住。能一直去献血的人，本来身体就更好，把这层扣掉，每年多献一次血的死亡率降幅从近两成缩到 7.5%。真正把人分开对比的试验里，死亡人数没有差别。反过来，献得太勤确实会让人没力气、怕冷，原因是缺铁。 - 收益：芬兰 Kuopio 研究跟踪了 2862 名 42 至 60 岁的男性，平均将近 9 年。开始统计之前的 24 个月里献过血的有 153 人，其中 1 人（0.7%）发生了急性心梗。没献过的 2529 人里有 316 人（12.5%）发生（两个比例的差异 P<0.0001）。把年龄和其他冠心病危险因素的影响扣掉之后，献过血的人心梗风险低约 88%。相对风险 0.12（95% CI 0.02–0.86，P=0.035）。但这只是跟踪记录出来的，没有分组对照。北欧 SCANDAT 数据库里有 1,182,495 名献血者，累计跟踪 9,526,627 人年，其中 15,401 人死亡。只扣掉年龄性别这类特征时，每年多献一次血，死亡率低 18.6%（95% CI 16.8%–20.4%）。再把「一直健康才一直被允许献血」这一层也扣掉，降幅只剩 7.5%（5.7%–9.4%）。作者的结论是「不能解释为有益健康的确凿证据」。FeAST 随机分组对照试验找了 1277 名有症状的下肢动脉疾病患者，随机分成两组，一组每 6 个月定期放血减铁，一组做对照。主要看的是全因死亡，125/636（20%）对 148/641（23%）。HR 0.85（HR 是风险比，1 就是两边一个样）。95% CI 0.67–1.08，P=0.17。死亡加上没死的心梗与卒中合起来算，是 180（28%）对 205（32%），HR 0.88（0.72–1.07，P=0.20）。两项都没看出差别。INTERVAL 随机分组试验找了 45,263 名献全血的人。这些人分成三种献血间隔。男性是 12 周、10 周、8 周，女性是 16 周、14 周、12 周。间隔缩短之后，两年内采到的血明显更多（男性 8 周组比 12 周组多 1.69 单位，95% CI 1.59–1.80）。生活质量、体力活动、认知功能各组都没看出差别。但献血带来的不适更多，包括乏力、气短、眩晕、头晕和不宁腿（夜里腿难受得躺不住）。同时血红蛋白与铁蛋白的平均值更低，因为血红蛋白低而被推迟献血的次数也更多（各项 P<0.0001）。缺铁会影响身体产热：10 名缺铁性贫血的女性、8 名铁储备已经耗光但还没贫血的人、12 名对照女性，在 28 ℃ 的水里泡 100 分钟。贫血那组直肠温度 36.0±0.2 ℃，对照组 36.2±0.1 ℃（P=0.001）。耗氧量 5.28±0.26 对 5.99±0.29 mL·min⁻¹·kg⁻¹（P=0.04）。甲状腺素和三碘甲状腺原氨酸这两种甲状腺激素也更低（P<0.002）。这个说法看起来成立，是因为献血的人本来就是被反复筛查过的健康人，而「把铁放掉就能护心」这个假说在随机试验里没验出来 - 证据等级：A - 来源：Salonen JT, Tuomainen TP, Salonen R, Lakka TA, Nyyssönen K (1998). Donation of blood is associated with reduced risk of myocardial infarction. The Kuopio Ischaemic Heart Disease Risk Factor Study. American Journal of Epidemiology, 148(5), 445-451. ；Ullum H, Rostgaard K, Kamper-Jørgensen M, et al. (2015). Blood donation and blood donor mortality after adjustment for a healthy donor effect. Transfusion, 55(10), 2479-2485. ；Zacharski LR, Chow BK, Howes PS, et al. (2007). Reduction of iron stores and cardiovascular outcomes in patients with peripheral arterial disease: a randomized controlled trial. JAMA, 297(6), 603-610. ；Di Angelantonio E, Thompson SG, Kaptoge S, et al. (2017). Efficiency and safety of varying the frequency of whole blood donation (INTERVAL): a randomised trial of 45 000 donors. Lancet, 390(10110), 2360-2371. ；Beard JL, Borel MJ, Derr J (1990). Impaired thermoregulation and thyroid function in iron-deficiency anemia. American Journal of Clinical Nutrition, 52(5), 813-819. ；全国人大常委会 (1997). 中华人民共和国献血法（第二、九、十四条）. ；国家卫生健康委等 (2024-01-08). 关于进一步做好无偿献血者激励奖励工作的通知. - 备注：要否掉的是「为了自己的身体去献血」，不是献血这件事本身。血是给别人用的，按本书的受益人分档落在第④档（陌生人）。真正能回到你自己这边的，是制度给的那一份。《献血法》第十四条规定，无偿献血的人自己在医院用血，采集、储存、分离、检验这几笔费用都免交，配偶和直系亲属可以按省级政府的规定免交或者少交。国家卫健委 2024 年 1 月的通知写明，28 个省份已经做到无偿献血者和亲属在省内医院用血的费用出院时直接减免。拿到无偿献血奉献奖的人，还可以按当地的「三免」政策免费坐公共交通、免费逛政府投资主办的公园、免交公立医院的普通门诊诊察费。要献就按法定间隔来。《献血法》第九条规定，每次一般 200 毫升，最多不超过 400 毫升。两次之间间隔不少于 6 个月。提倡的年龄是 18 至 55 周岁。别为了凑荣誉或者团体指标，把间隔压到最短。女性、体重偏低的人、月经量多的人，身体里的铁本来就紧张，反复献血的人可以自费查一次铁蛋白。献完之后如果一直乏力、怕冷，或者晚上躺下腿里难受得忍不住要动（这叫不宁腿），别自己猜是「元气伤了」，去查血常规和铁蛋白。查出缺铁就按医生说的补铁，同时把献血间隔拉长。怕冷那一段的人体证据只有 10 个人，用来解释为什么会这样，不是说有多少人会这样 **Evidence:** A. This entry does not oppose blood donation itself, but rather the notion that it serves as a personal health practice. Donated blood is used for others, and according to the beneficiary classification in this book, it falls under category 4, which refers to strangers. What actually benefits the donor is the policy-related perks. Article 14 of the Blood Donation Law stipulates that unpaid blood donors are exempt from fees related to blood collection, storage, separation, and testing when using blood services themselves; their spouses and direct relatives may also be exempt or receive fee reductions as specified by provincial governments. In January 2024, the National Health Commission announced that 55 provinces and regions have implemented policies allowing unpaid blood donors and their relatives to have such hospital fees waived directly at discharge. Those who receive the National Blood Donation Award are also eligible for local “three free” policies, which cover free public transport, free entry to government-run parks, and waived outpatient consultation fees at public hospitals. Donors should adhere to the legally mandated intervals: Article 9 of the Blood Donation Law states that each donation should be 200 milliliters at minimum and 400 milliliters at maximum, with at least six months between donations. The recommended age range for donation is 18–55 years. Do not shorten the interval merely to meet honor criteria or group targets. Women, those with lower body weight, and individuals with heavy menstrual flow already have limited iron reserves; regular donors may opt for a self-funded ferritin test. If persistent fatigue, cold intolerance, or restless legs at night occur after donation, these are not signs of “vital energy depletion” but likely due to iron deficiency; a blood test and ferritin check are advised, followed by iron supplementation and extended donation intervals as directed by a doctor. The evidence for cold intolerance specifically comes from a study involving just 2024 participants, and this figure is included here solely to illustrate the phenomenon, not to indicate how many people experience it. **Source summary:** The idea that donating blood helps “detoxify,” lowers cholesterol, or prevents heart attacks is not reliable. Those conclusions stem from observational data, and people who regularly donate are generally healthier to begin with. When this baseline difference is accounted for, the original claim that “each additional yearly donation lowers mortality by 18.6%” drops to just 7.5%. One actual randomized trial found no difference in death rates between donors and non-donors. On the other hand, donating too often does make people feel weak and cold — precisely because of iron loss. **Low-ROI detour:** Move “Don’t treat blood donation as a health habit: claims that it “detoxifies, lowers cholesterol, and prevents heart attacks” lack randomized trial support, while frequent donation truly causes iron deficiency” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The idea that donating blood helps “detoxify,” lowers cholesterol, or prevents heart attacks is not reliable. Those conclusions stem from observational data, and people who regularly donate are generally healthier to begin with. When this baseline difference is accounted for, the original claim that “each additional yearly donation lowers mortality by 18.6%” drops to just 7.5%. One actual randomized trial found no difference in death rates between donors and non-donors. On the other hand, donating too often does make people feel weak and cold — precisely because of iron loss.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Salonen JT, Tuomainen TP, Salonen R, Lakka TA, Nyyssönen K (1998). Donation of blood is associated with reduced risk of myocardial infarction. The Kuopio Ischaemic Heart Disease Risk Factor Study. American Journal of Epidemiology, 148(5), 445-451.](https://doi.org/10.1093/oxfordjournals.aje.a009669); [Ullum H, Rostgaard K, Kamper-Jørgensen M, et al. (2015). Blood donation and blood donor mortality after adjustment for a healthy donor effect. Transfusion, 55(10), 2479-2485.](https://doi.org/10.1111/trf.13205); [Zacharski LR, Chow BK, Howes PS, et al. (2007). Reduction of iron stores and cardiovascular outcomes in patients with peripheral arterial disease: a randomized controlled trial. JAMA, 297(6), 603-610.](https://doi.org/10.1001/jama.297.6.603); [Di Angelantonio E, Thompson SG, Kaptoge S, et al. (2017). Efficiency and safety of varying the frequency of whole blood donation (INTERVAL): a randomised trial of 45 000 donors. Lancet, 390(10110), 2360-2371.](https://doi.org/10.1016/S0140-6736(17)31928-1); [Beard JL, Borel MJ, Derr J (1990). Impaired thermoregulation and thyroid function in iron-deficiency anemia. American Journal of Clinical Nutrition, 52(5), 813-819.](https://doi.org/10.1093/ajcn/52.5.813); [全国人大常委会 (1997). 中华人民共和国献血法（第二、九、十四条）.](https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf5e71801f9); [国家卫生健康委等 (2024-01-08). 关于进一步做好无偿献血者激励奖励工作的通知.](https://www.gov.cn/zhengce/zhengceku/202401/content_6924875.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md --- ### 06-018 — Don’t rely on generic health check packages to prevent disease; instead, get the evidence‑based screenings appropriate for your age and gender. Original title: 不要靠通用体检套餐防病，按年龄性别做那几项有证据的筛查 **Source text (English):** ### 18. Don’t rely on generic health check packages to prevent disease; instead, get the evidence‑based screenings appropriate for your age and gender. - Cost: There’s no cost at all; you even save hundreds to thousands of yuan each year by avoiding these packages. The trade‑off is simply remembering which tests you need and how often to get them. - In plain terms: People who regularly undergo generic health checks have the same mortality rates as those who don’t, including deaths from cardiovascular disease and cancer. It’s enough to get the evidence‑based screenings that match your age and gender. Individuals over 35 can have their blood pressure measured for free once a year, and those 65 or older receive a free annual health check. - Benefit: The 2019 update of a Cochrane systematic review included 17 randomized controlled trials. When looking at overall mortality, data from 11 of those trials involving 233,298 participants and 21,535 deaths showed no difference: the RR was 1.00 (95% CI 0.97–1.03). For deaths from cardiovascular disease, nine trials with 170,227 participants and 6,237 deaths yielded an RR of 1.05 (95% CI 0.94–1.16); for cancer deaths, eight trials with 139,290 participants and 3,663 deaths gave an RR of 1.01 (95% CI 0.92–1.12). In each case there was no meaningful difference. The authors concluded that generic health checks are unlikely to provide any real benefit. As part of the national basic public health service, residents aged 35 and older can have their blood pressure measured for free each year, while those 65 and older receive a free annual physical exam. This exam includes a physical examination, complete blood count, urinalysis, fasting blood glucose, electrocardiogram, and tests for liver function (AST, ALT, total bilirubin), kidney function (serum creatinine, blood urea), and lipid profile (total cholesterol, triglycerides, LDL‑C, HDL‑C). An abdominal ultrasound of the liver, gallbladder, pancreas, and spleen is also offered nationwide. - Evidence grade: A - Sources:Krogsbøll LT, Jørgensen KJ, Gøtzsche PC (2019). General health checks in adults for reducing morbidity and mortality from disease. Cochrane Database of Systematic Reviews, 1, CD009009. ; National Health and Family Planning Commission (2017). National Basic Public Health Service Specifications (Third Edition) (Health Management Services for the Elderly, Health Management Services for Hypertensive Patients). - Notes: What we’re discouraging is using annual check‑up packages as a preventive measure; it doesn’t mean you should skip all tests. The free annual blood pressure measurement for those over 35 and the free annual physical for seniors are already part of the national public health program, so there’s no need to pay for them. Get tested for any condition you have a reason to screen for. Information on blood pressure, blood glucose, and hepatitis B can be found in sections 7, 8, and 14 of Chapter 1; breast, cervical, and colorectal cancer screening details appear in sections 17, 18, and 19. Helicobacter pylori testing and low‑dose CT screening are covered in sections 23 and 24. Bone density testing for women over 65 is described in section 39. If you’ve engaged in high‑risk behaviors, follow the guidance in section 31. The recommended ages and intervals for each test are listed there. Feel free to attend any employer‑sponsored or other paid health screenings; the warning applies only to buying full packages or adding extra tests at your own expense. People with chronic diseases, symptoms, or those prescribed tests by a doctor are excluded from this advice — those are medical treatments, not screening. The most commonly offered tests with little or no evidence base are tumor markers and whole‑body imaging; see section 7 for PET‑CT scans and tumor marker panels. For cases of elevated uric acid or silent gallstones, refer to sections 19 and 20 respectively. Finally, note that most of the Cochrane trials were conducted in high‑income countries where healthcare access is easy; this conclusion may not be directly applicable to regions with limited medical resources. **Original text (Chinese):** ### 18. 不要靠通用体检套餐防病，按年龄性别做那几项有证据的筛查 - 成本：不花钱，还省下每年几百到几千元的套餐费。换来的义务是自己记住该查哪几项、各隔多久查一次。 - 说人话：定期做通用健康检查的人，和不做的人死亡率一样，死于心血管病、癌症的也一样多。按年龄性别做那几项有证据的筛查就够了。35 岁以上每年能免费量一次血压，65 岁以上每年有一次免费体检。 - 收益：Cochrane 系统综述 2019 年更新版收了 17 项随机分组的对照试验。算总死亡率时，合并了其中 11 项试验、233,298 名参与者、21,535 例死亡。做通用健康检查的那组和对照组一样，RR 1.00。RR 是风险比，1 就是两边一个样。95% CI 0.97–1.03 是可信范围。算因心血管病死亡时，合并 9 项试验、170,227 人、6,237 例死亡，RR 1.05（95% CI 0.94–1.16）。算因癌症死亡时，合并 8 项试验、139,290 人、3,663 例死亡，RR 1.01（95% CI 0.92–1.12）。这两项也都没看出差别。作者的结论是「通用健康检查不大可能有益」。国家基本公共卫生服务项目给 35 岁及以上的常住居民每年免费测量一次血压，给 65 岁及以上的老年人每年免费提供一次健康体检。这次免费体检包含体格检查、血常规、尿常规、空腹血糖和心电图。肝功能查谷草转氨酶、谷丙转氨酶、总胆红素。肾功能查血清肌酐、血尿素。血脂查总胆固醇、甘油三酯、低密度脂蛋白胆固醇、高密度脂蛋白胆固醇。最后还有肝胆胰脾的腹部 B 超（全国） - 证据等级：A - 来源：Krogsbøll LT, Jørgensen KJ, Gøtzsche PC (2019). General health checks in adults for reducing morbidity and mortality from disease. Cochrane Database of Systematic Reviews, 1, CD009009. ；国家卫生计生委 (2017). 国家基本公共卫生服务规范（第三版）（老年人健康管理服务、高血压患者健康管理服务）. - 备注：要否掉的是「拿年度套餐当防病手段」，不是说所有检查都别做。另外，35 岁以上每年免费测一次血压、65 岁以上每年一次免费体检，本来就是国家基本公共卫生服务项目给的，不用自己掏钱。有理由该查的项目照查。血压、血糖、乙肝见第 1 节第 7、8、14 条。乳腺、宫颈、结直肠见第 1 节第 17、18、19 条。幽门螺杆菌和低剂量 CT 见第 1 节第 23、24 条。65 岁以上女性的骨密度检查，见第 1 节第 39 条（骨密度检查）。有过高危行为就去查，见第 1 节第 31 条。从几岁开始查、隔多久查一次都写在那里。单位组织的、别人付钱的体检照去，要拦的是自己花钱买套餐和自己加项目。已经有慢性病的人、有症状的人，或者医生按病情开的检查，不算在内，那是看病不是筛查。套餐里最常见的没有证据的项目是肿瘤标志物和全身影像，见本节第 7 条（全身 PET-CT 和肿瘤标志物套餐）。查出来尿酸高但从没痛过、胆囊结石但从没疼过怎么办，见本节第 19 条（无症状的尿酸高）和第 20 条（无症状的胆囊结石）。另外，Cochrane 收进来的试验多数是在高收入国家做的，那里本来看病就方便，医疗资源紧张的地区不宜直接照搬这个结论。 **Evidence:** A. What we’re discouraging is using annual check‑up packages as a preventive measure; it doesn’t mean you should skip all tests. The free annual blood pressure measurement for those over 35 and the free annual physical for seniors are already part of the national public health program, so there’s no need to pay for them. Get tested for any condition you have a reason to screen for. Information on blood pressure, blood glucose, and hepatitis B can be found in sections 7, 8, and 14 of Chapter 1; breast, cervical, and colorectal cancer screening details appear in sections 17, 18, and 19. Helicobacter pylori testing and low‑dose CT screening are covered in sections 23 and 24. Bone density testing for women over 65 is described in section 39. If you’ve engaged in high‑risk behaviors, follow the guidance in section 31. The recommended ages and intervals for each test are listed there. Feel free to attend any employer‑sponsored or other paid health screenings; the warning applies only to buying full packages or adding extra tests at your own expense. People with chronic diseases, symptoms, or those prescribed tests by a doctor are excluded from this advice — those are medical treatments, not screening. The most commonly offered tests with little or no evidence base are tumor markers and whole‑body imaging; see section 7 for PET‑CT scans and tumor marker panels. For cases of elevated uric acid or silent gallstones, refer to sections 19 and 20 respectively. Finally, note that most of the Cochrane trials were conducted in high‑income countries where healthcare access is easy; this conclusion may not be directly applicable to regions with limited medical resources. **Source summary:** People who regularly undergo generic health checks have the same mortality rates as those who don’t, including deaths from cardiovascular disease and cancer. It’s enough to get the evidence‑based screenings that match your age and gender. Individuals over 35 can have their blood pressure measured for free once a year, and those 65 or older receive a free annual health check. **Low-ROI detour:** Move “Don’t rely on generic health check packages to prevent disease; instead, get the evidence‑based screenings appropriate for your age and gender.” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “People who regularly undergo generic health checks have the same mortality rates as those who don’t, including deaths from cardiovascular disease and cancer. It’s enough to get the evidence‑based screenings that match your age and gender. Individuals over 35 can have their blood pressure measured for free once a year, and those 65 or older receive a free annual health check.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-031; 01-039; 06-007; 06-019; chapter:01 **Source links:** [Krogsbøll LT, Jørgensen KJ, Gøtzsche PC (2019). General health checks in adults for reducing morbidity and mortality from disease. Cochrane Database of Systematic Reviews, 1, CD009009.](https://doi.org/10.1002/14651858.CD009009.pub3); [国家卫生计生委 (2017). 国家基本公共卫生服务规范（第三版）（老年人健康管理服务、高血压患者健康管理服务）.](https://www.nhc.gov.cn/ewebeditor/uploadfile/2017/04/20170417104506514.pdf) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md --- ### 06-019 — Don’t start taking uric‑acid‑lowering drugs just because a checkup shows high uric acid but you’ve never had symptoms Original title: 不要因为体检查出尿酸高、但从没痛过，就开始吃降尿酸药 **Source text (English):** ### 19. Don’t start taking uric‑acid‑lowering drugs just because a checkup shows high uric acid but you’ve never had symptoms - Cost: There’s no cost at all; you also avoid long‑term medication expenses, regular follow‑ups, and the risks linked to unnecessary drug use. - In plain terms: People whose uric acid levels are high but who’ve never had gout attacks or tophus deposits mainly gain peace of mind from taking uric‑acid‑lowering drugs. According to calculations by the American College of Rheumatology, you’d need to treat 24 people for three full years just to prevent a single gout episode. These drugs also won’t protect your kidneys; in randomized trials the rate of kidney‑function decline was identical in patients taking them and those on a placebo. What truly helps is keeping weight, alcohol, and sugary drinks in check — and only treating gout after an actual attack occurs. - Benefit: The 2020 gout guidelines from the American College of Rheumatology address asymptomatic hyperuricemia, defined as blood uric‑acid levels above 6.8 mg/dL in people who’ve never had gout or tophus. Under certain conditions the guidelines advise against initiating any uric‑acid‑lowering therapy — drugs such as allopurinol, febuxostat, or probenecid. Evidence supporting this recommendation is rated “high.” A footnote clarifies that, based on attributable risk, 24 patients must be treated for three years to prevent one gout episode. The CKD‑FIX trial enrolled 363 participants with stage 3 or 4 chronic kidney disease; they had no gout history but faced a higher risk of worsening kidney function. One group received 100–300 mg of allopurinol daily while the other got a placebo; after 104 weeks the annual change in eGFR — a key kidney‑function marker measured in mL/min/1.73 m² — was –3.33 (95 % CI –4.11 to –2.55) in the drug group versus –3.23 (–3.98 to –2.47) in the placebo group. The difference between groups was –0.10 (–1.18 to 0.97), with a P‑value of 0.85, meaning kidney‑function decline proceeded at the same pace. Serious adverse events occurred in 46 % of patients on allopurinol versus 44 % on placebo. The PERL trial involved 530 type 1 diabetics with early‑to‑moderate diabetic kidney disease; after three years of allopurinol therapy the drug was withdrawn for two months to gauge its effect. Allopurinol lowered blood uric‑acid from 6.1 mg/dL to 3.9 mg/dL, yet after discontinuation the eGFR difference between groups narrowed to just 0.001 mL/min/1.73 m² (95 % CI –1.9 to 1.9, P = 0.99). Moreover, urinary albumin excretion rose 40 % (range 0–80 %) in the allopurinol group. The apparent “benefit” stems largely from the intuitive notion that any elevated marker warrants medication. - Evidence grade: A - Sources: FitzGerald JD, Dalbeth N, Mikuls T, et al. (2020). 2020 American College of Rheumatology Guideline for the Management of Gout. Arthritis Care & Research, 72(6), 744-760 (Table 1 and footnotes). ; Badve SV, Doria A, Galecki AT, Spino C, et al. (2020). Serum Urate Lowering with Allopurinol and Kidney Function in Type 1 Diabetes. New England Journal of Medicine, 382(26), 2493-2503. - Notes: This recommendation specifically discourages lifelong uric‑acid‑lowering therapy in people who’ve never experienced gout; it does not imply that high uric‑acid levels are harmless. The same guidelines outline exceptions where treatment may be warranted: first‑time gout attacks accompanied by stage 3 or higher chronic kidney disease, blood uric‑acid levels exceeding 9 mg/dL (≈535 µmol/L), or a history of uric‑acid kidney stones. Those who’ve already had gout attacks, have tophus deposits, or show bone erosion on imaging should indeed start medication — see Section 16, Item 9 for details. Roughly 7.4 % of Han Chinese carry the HLA‑B*5801 genotype, compared to just 0.7 % of Caucasians; carriers face a markedly higher risk of life‑threatening hypersensitivity reactions, with Asian patients three times more prone to severe skin syndromes than white patients. Given this risk, it’s prudent to avoid allopurinol unless absolutely necessary; testing for the HLA‑B*5801 variant before prescribing is advisable, as noted in Section 16, Item 9. The kidney studies involved patients with chronic kidney disease or type 1 diabetes, so their findings shouldn’t be extrapolated to suggest that high uric‑acid levels are completely benign for all kidneys. They merely refute the claim that uric‑acid‑lowering drugs protect kidney function. **Original text (Chinese):** ### 19. 不要因为体检查出尿酸高、但从没痛过，就开始吃降尿酸药 - 成本：不花钱，还省下长期的药费和定期复查的钱，也免掉一次没必要的用药风险。 - 说人话：尿酸超标、但从没发作过痛风也没长痛风石的人，美国风湿病学会建议先不吃降尿酸药。24 个人吃满 3 年，才拦得住一次痛风发作。想靠它护肾也落空了，吃药的人肾功能照样往下掉，和吃假药的一样快。真发作过了再治。 - 收益：美国风湿病学会 2020 年的痛风指南讲到无症状高尿酸血症。它指的是血尿酸 >6.8 mg/dL，而且以前没发作过痛风、皮下也没长痛风石。指南有条件地建议这些人不要开始吃任何降尿酸药。药包括别嘌醇、非布司他、丙磺舒。证据确定性评为「高」。表下面的脚注写明「按归因风险计算，需治疗 24 名患者 3 年才能预防一次痛风发作」。CKD-FIX 随机分组对照试验找了 363 人。他们是 3 期或 4 期慢性肾病，没有痛风史但有恶化风险。一组每天吃 100–300 mg 别嘌醇，一组吃安慰剂。试验做了 104 周。eGFR 是反映肾功能的指标，单位是 mL/min/1.73 m²。一组每年变化 -3.33（95% CI -4.11 到 -2.55）。另一组每年变化 -3.23（-3.98 到 -2.47）。两组相差 -0.10（-1.18 到 0.97），P=0.85，肾功能下降的速度一样快。严重不良事件 46% 对 44%。PERL 随机分组对照试验找了 530 名 1 型糖尿病合并早中期糖尿病肾病的人，吃 3 年别嘌醇，再停药 2 个月把药效洗掉。别嘌醇确实把血尿酸从 6.1 降到了 3.9 mg/dL。但停药之后，两组的肾功能指标 GFR 只差 0.001 mL/min/1.73 m²。这个差值的可信范围是 95% CI -1.9 到 1.9，P=0.99。尿里漏出的白蛋白，在吃别嘌醇那组反而高 40%（0 到 80）。它看起来划算，是因为「指标超标就该吃药压下去」这个直觉太顺 - 证据等级：A - 来源：FitzGerald JD, Dalbeth N, Mikuls T, et al. (2020). 2020 American College of Rheumatology Guideline for the Management of Gout. Arthritis Care & Research, 72(6), 744-760（表 1 及其脚注）. ；Badve SV, Pascoe EM, Tiku A, et al. (2020). Effects of Allopurinol on the Progression of Chronic Kidney Disease. New England Journal of Medicine, 382(26), 2504-2513. ；Doria A, Galecki AT, Spino C, et al. (2020). Serum Urate Lowering with Allopurinol and Kidney Function in Type 1 Diabetes. New England Journal of Medicine, 382(26), 2493-2503. - 备注：要否掉的是「从没发作过就开始终身吃降尿酸药」，不是说尿酸高无所谓。同一份指南也列了例外。下面这几种情况可以考虑开始吃。一是第一次发作的同时还有 3 期及以上的慢性肾病。二是血尿酸 >9 mg/dL（约 535 µmol/L）。三是长过尿路结石。已经发作过的人、长了痛风石的人、片子上看到骨头已经被侵蚀的人，该吃药。具体见第 16 节第 9 条（确诊痛风就长期吃降尿酸药）。汉族人里约 7.4% 的人带一个叫 HLA-B\*5801 的基因型，白人只有 0.7%。带这个型的人吃别嘌醇，更容易起会要命的严重药疹，亚裔出现超敏综合征的风险是白人的 3 倍。这本来就是可以先不吃的药，没必要多冒这一次风险。真要开始吃之前，先去查这个基因型，见第 16 节第 9 条（确诊痛风就长期吃降尿酸药）。那两项肾脏试验做的是慢性肾病和 1 型糖尿病的病人，不能直接推广成「高尿酸对肾完全无害」。它们否掉的只是「吃药降尿酸能护肾」这一个做法 **Evidence:** A. This recommendation specifically discourages lifelong uric‑acid‑lowering therapy in people who’ve never experienced gout; it does not imply that high uric‑acid levels are harmless. The same guidelines outline exceptions where treatment may be warranted: first‑time gout attacks accompanied by stage 3 or higher chronic kidney disease, blood uric‑acid levels exceeding 9 mg/dL (≈535 µmol/L), or a history of uric‑acid kidney stones. Those who’ve already had gout attacks, have tophus deposits, or show bone erosion on imaging should indeed start medication — see Section 16, Item 9 for details. Roughly 7.4 % of Han Chinese carry the HLA‑B*5801 genotype, compared to just 0.7 % of Caucasians; carriers face a markedly higher risk of life‑threatening hypersensitivity reactions, with Asian patients three times more prone to severe skin syndromes than white patients. Given this risk, it’s prudent to avoid allopurinol unless absolutely necessary; testing for the HLA‑B*5801 variant before prescribing is advisable, as noted in Section 16, Item 9. The kidney studies involved patients with chronic kidney disease or type 1 diabetes, so their findings shouldn’t be extrapolated to suggest that high uric‑acid levels are completely benign for all kidneys. They merely refute the claim that uric‑acid‑lowering drugs protect kidney function. **Source summary:** People whose uric acid levels are high but who’ve never had gout attacks or tophus deposits mainly gain peace of mind from taking uric‑acid‑lowering drugs. According to calculations by the American College of Rheumatology, you’d need to treat 24 people for three full years just to prevent a single gout episode. These drugs also won’t protect your kidneys; in randomized trials the rate of kidney‑function decline was identical in patients taking them and those on a placebo. What truly helps is keeping weight, alcohol, and sugary drinks in check — and only treating gout after an actual attack occurs. **Low-ROI detour:** Move “Don’t start taking uric‑acid‑lowering drugs just because a checkup shows high uric acid but you’ve never had symptoms” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “People whose uric acid levels are high but who’ve never had gout attacks or tophus deposits mainly gain peace of mind from taking uric‑acid‑lowering drugs. According to calculations by the American College of Rheumatology, you’d need to treat 24 people for three full years just to prevent a single gout episode. These drugs also won’t protect your kidneys; in randomized trials the rate of kidney‑function decline was identical in patients taking them and those on a placebo. What truly helps is keeping weight, alcohol, and sugary drinks in check — and only treating gout after an actual attack occurs.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 16-009 **Source links:** [FitzGerald JD, Dalbeth N, Mikuls T, et al. (2020). 2020 American College of Rheumatology Guideline for the Management of Gout. Arthritis Care & Research, 72(6), 744-760（表 1 及其脚注）.](https://doi.org/10.1002/acr.24180); [Badve SV, Pascoe EM, Tiku A, et al. (2020). Effects of Allopurinol on the Progression of Chronic Kidney Disease. New England Journal of Medicine, 382(26), 2504-2513.](https://doi.org/10.1056/NEJMoa1915833); [Doria A, Galecki AT, Spino C, et al. (2020). Serum Urate Lowering with Allopurinol and Kidney Function in Type 1 Diabetes. New England Journal of Medicine, 382(26), 2493-2503.](https://doi.org/10.1056/NEJMoa1916624) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md --- ### 06-020 — Don’t have a gallbladder removed prophylactically just because an ultrasound found gallstones but you’ve never felt any pain Original title: 不要因为体检查出胆囊结石、但从没疼过，就去预防性切胆囊 **Source text (English):** ### 20. Don’t have a gallbladder removed prophylactically just because an ultrasound found gallstones but you’ve never felt any pain - Cost: There’s no cost at all — you even avoid the expense of general anesthesia and a hospital stay. The trade-off is simply remembering a few warning signs that mean you must seek medical care right away. - In plain terms: For people with gallstones but no pain, roughly 80% remained symptom-free over the next nine years. Without any intervention, only about 0.1% to 0.3% develop acute cholecystitis or pancreatitis each year. Gallbladder removal isn’t risk-free either: roughly 1.5% of patients suffer bile duct injury. That’s why European and UK medical guidelines recommend against surgery when there are no symptoms. - Benefit: In Italy, the MICOL study followed 11,229 people aged 29 to 69 using ultrasound screening. Of those, 856 had gallstones; 580 had none at all. After an average of 8.7 years of follow-up, 453 of those 580 (78.1%) stayed symptom-free, 61 (10.5%) experienced mild symptoms, and 66 (11.4%) had severe symptoms. During that time, 189 gallbladder removals were performed, and 41.3% of those surgeries were on patients without any symptoms. The study authors concluded that watchful waiting remains the best approach for most patients. Another US study of 691 patients with gallstones showed that among 135 symptom-free patients followed for an average of 58 months, only 10% developed symptoms and 7% needed surgery. Of all 50 deaths recorded, just two were linked to the bile ducts, and both occurred in patients with symptoms. The authors stressed that people with silent gallstones shouldn’t undergo surgery before symptoms appear. UK NICE guidelines explicitly state that people with no symptoms and normal bile ducts don’t need treatment. European liver disease guidelines note that each year, 0.7% to 2.5% of symptom-free patients develop symptoms, while 0.1% to 0.3% suffer acute cholecystitis, pancreatitis, jaundice, or cholangitis. After the first episode of pain, that risk rises to 1% to 3% annually. Swedish national data show that 1.5% of 51,041 gallbladder removals cause bile duct injury, with 0.3% resulting in partial or total duct rupture; mortality within a year is 3.9% for those with injury versus 1.1% otherwise. Even after surgery, 10% to 40% of patients still experience discomfort. Overall, guidelines agree that surgery doesn’t extend life expectancy for symptom-free patients, and the procedure’s risks outweigh those of leaving the organ intact. Waiting until symptoms appear also saves money. One 1983 estimate found that a 30-year-old man who chooses prophylactic removal lives 4 days less on average, while a 50-year-old loses 18 days. To date, no randomized trials have compared prophylactic removal to watchful waiting, yet the idea that “it’s better to remove it now before pain starts” remains common. - Evidence grade: A - Sources:Festi D, Reggiani ML, Attili AF, et al. (2010). Natural history of gallstone disease: Expectant management or active treatment? Results from a population-based cohort study. Journal of Gastroenterology and Hepatology, 25(4), 719-724. ; McSherry CK, Ferstenberg H, Calhoun WF, Lahman E, Virshup M (1985). The natural history of diagnosed gallstone disease in symptomatic and asymptomatic patients. Annals of Surgery, 202(1), 59-63. ; National Institute for Health and Care Excellence (2014). Gallstone disease: diagnosis and management. NICE guideline CG188, clauses 1.2.1, 1.3.1. ; European Association for the Study of the Liver (2016). EASL Clinical Practice Guidelines on the prevention, diagnosis and treatment of gallstones. Journal of Hepatology, 65(1), 146-181. ; Törnqvist B, Strömberg C, Persson G, Nilsson M (2012). Effect of intended intraoperative cholangiography and early detection of bile duct injury on survival after cholecystectomy: population based cohort study. BMJ, 345, e6457. ; Ransohoff DF, Gracie WA, Wolfenson LB, Neuhauser D (1983). Prophylactic cholecystectomy or expectant management for silent gallstones. A decision analysis to assess survival. Annals of Internal Medicine, 99(2), 199-204. ; Gurusamy KS, Samraj K (2007). Cholecystectomy versus no cholecystectomy in patients with silent gallstones. Cochrane Database of Systematic Reviews, CD006230. ; Opposite: Venneman NG, Buskens E, Besselink MG, et al. (2005). Small gallstones are associated with increased risk of acute pancreatitis: potential benefits of prophylactic cholecystectomy? American Journal of Gastroenterology, 100(11), 2540-2550. ; Biliary Surgery Group of Chinese Medical Doctor Association, Biliary Surgery Committee of Chinese Medical Doctor Association (2022). Expert consensus on surgical treatment of benign gallbladder diseases (2021 edition). Chinese Journal of Surgery, 60(1), 4-9. (Full text requires subscription, not available); Ibid. (2022). Interpretation of "Expert Consensus on Surgical Treatment of Benign Gallbladder Diseases (2021 Edition)". Chinese Journal of Surgery, 60(4), 337-342. - Notes: This topic is still debated. China’s 2021 expert consensus on biliary surgery includes some asymptomatic gallstone cases as surgical candidates, and related commentary highlights this controversy as a key point of discussion. The exact criteria for those exceptions haven’t been verified yet. Another counterpoint concerns small stones: those under 5 mm are more closely linked to pancreatitis, and Dutch research suggests prophylactic removal might either extend or shorten life depending on how common and severe pancreatitis is in a given population. European guidelines do list two exceptions: porcelain gallbladder and gallstones over 1 cm alongside large polyps — both warrant removal. Removal may also be considered during other major abdominal surgeries. Crucially, this advice applies only to stones inside the gallbladder with no prior symptoms; stones in the common bile duct are a completely different matter. UK and European guidelines both stress that stones in the bile duct must be removed along with the gallbladder, regardless of symptoms. Seek emergency care immediately if you experience persistent upper abdominal pain, fever, chills, yellowing of the eyes or skin, or dark urine. When a doctor recommends surgery after reviewing imaging, ask which specific criteria prompted that decision — whether it’s bile duct involvement, polyps, or abnormal gallbladder walls — so you can weigh those factors against this general guideline, which is meant to discourage surgery without any valid medical reason. Both cited studies tracked patients over 4 to 9 years, focusing on what happens when no intervention is taken; they don’t compare treatment effectiveness. Longer follow-ups would likely show a higher rate of symptom development. 〔61.6〕 〔50.2〕 〔46.3〕 〔188〕 〔2016〕 **Original text (Chinese):** ### 20. 不要因为体检查出胆囊结石、但从没疼过，就去预防性切胆囊 - 成本：不花钱，还省下一次全身麻醉的手术和一次住院。换来的义务是记住哪几个信号一出现就得马上去医院。 - 说人话：胆囊里有石头、但从没疼过的人，近九年里约八成一直没出症状。不动它，每年出胆囊炎、胰腺炎这类急症的约千分之一到千分之三。切胆囊也不是零风险，约 1.5% 的人胆管会被伤到。所以欧洲和英国的指南都说，没症状先不切。 - 收益：意大利 MICOL 人群普查给 11,229 名 29 至 69 岁的人做了超声。查出 856 人有胆结石，其中 580 人没有症状，平均跟踪 8.7 年。这 580 人里，453 人（78.1%）一直没症状，61 人（10.5%）出现轻症状，66 人（11.4%）出现重症状。跟踪期内一共做了 189 例胆囊切除，其中 41.3% 做在没有症状的人身上。作者的结论是「期待治疗对多数患者仍是有效的处理方式」，期待治疗的意思是先观察、不动手术。美国一家 HMO 做过跟踪统计，HMO 是一种管理式医疗机构，691 名确诊胆结石的人，平均跟踪 78±61.6 个月。其中 135 名没有症状的人跟踪了 58±50.2 个月（中位数 46.3 个月），只有 10% 出现了胆结石的症状，7% 接受了手术。全组 50 例死亡里只有 2 例和胆道有关，而且都在有症状的那一组。作者的结论是「有无声结石的患者不需要在出现症状前手术」，无声结石就是不吭声、不发作的石头。英国 NICE 指南 CG188 第 1.2.1 条是这么写的。「对胆囊和胆道均正常、偶然发现无症状胆囊结石的人，应告知其在出现症状前不需要治疗」。欧洲肝病学会 2016 年的胆结石指南把两边的风险放在一起写。没症状的人每年约 0.7% 到 2.5% 出现症状。每年出急性胆囊炎、急性胰腺炎、梗阻性黄疸（胆道堵住、人发黄）或胆管炎的，是 0.1% 到 0.3%。第一次绞痛之后，并发症才升到每年 1% 到 3%，所以多数人出大事前会先疼一次。手术这边，瑞典全国登记的 51041 例胆囊切除里，1.5% 伤到了胆管。其中约五分之一（0.3%）是胆管部分或完全断开。伤到胆管的人一年内死亡率 3.9%，没伤到的是 1.1%。指南还写，切完以后有 10% 到 40% 的病人仍有不适，或者好了一阵又回来。指南的结论是：没症状的人做手术，不管开腹还是腹腔镜，都不延长寿命，因为手术本身的死亡和并发症风险超过了不切的风险。等出了症状再处理，总花费也更低。1983 年的一项测算给过具体数：30 岁男性预防性切除，比先观察平均少活 4 天，50 岁少活 18 天。切和不切，至今没有一项随机分组的试验比较过。预防性切除看起来划算，是因为「早晚要疼，不如趁年轻一次切了」这个直觉 - 证据等级：A - 来源：Festi D, Reggiani ML, Attili AF, et al. (2010). Natural history of gallstone disease: Expectant management or active treatment? Results from a population-based cohort study. Journal of Gastroenterology and Hepatology, 25(4), 719-724. ；McSherry CK, Ferstenberg H, Calhoun WF, Lahman E, Virshup M (1985). The natural history of diagnosed gallstone disease in symptomatic and asymptomatic patients. Annals of Surgery, 202(1), 59-63. ；National Institute for Health and Care Excellence (2014). Gallstone disease: diagnosis and management. NICE guideline CG188，第 1.2.1、1.3.1 条. ；European Association for the Study of the Liver (2016). EASL Clinical Practice Guidelines on the prevention, diagnosis and treatment of gallstones. Journal of Hepatology, 65(1), 146-181. ；Törnqvist B, Strömberg C, Persson G, Nilsson M (2012). Effect of intended intraoperative cholangiography and early detection of bile duct injury on survival after cholecystectomy: population based cohort study. BMJ, 345, e6457. ；Ransohoff DF, Gracie WA, Wolfenson LB, Neuhauser D (1983). Prophylactic cholecystectomy or expectant management for silent gallstones. A decision analysis to assess survival. Annals of Internal Medicine, 99(2), 199-204. ；Gurusamy KS, Samraj K (2007). Cholecystectomy versus no cholecystectomy in patients with silent gallstones. Cochrane Database of Systematic Reviews, CD006230. ；反方：Venneman NG, Buskens E, Besselink MG, et al. (2005). Small gallstones are associated with increased risk of acute pancreatitis: potential benefits of prophylactic cholecystectomy? American Journal of Gastroenterology, 100(11), 2540-2550. ；中华医学会外科学分会胆道外科学组, 中国医师协会外科医师分会胆道外科医师委员会 (2022). 胆囊良性疾病外科治疗的专家共识（2021版）. 中华外科杂志, 60(1), 4-9. （全文需订阅，未取得）；同上 (2022). 《胆囊良性疾病外科治疗的专家共识（2021版）》解读. 中华外科杂志, 60(4), 337-342. - 备注：争议。国内胆道外科 2021 版的专家共识，把一部分无症状胆囊结石列进了手术指征。同一本杂志的解读文章写明，争议的核心之一就在这里。共识全文要订阅，具体是哪几种情形没核到原文（TODO：待核实）。另一处反方意见是小石头：5 毫米以内的小结石和胰腺炎更相关。荷兰一项测算说，这类人预防性切除可能多活也可能少活，取决于胰腺炎有多常见、有多致命。欧洲指南也列了例外：胆囊壁钙化（瓷化胆囊）、同时有 1 厘米以上的胆囊息肉，这两种该切。要做别的腹部大手术时，可以考虑顺带切掉。这条说的只是一种情形：石头长在胆囊里，而且从来没疼过。**胆总管里的石头是另一回事**。同一份指南第 1.3.1 条明确写着，胆总管结石不管有没有症状，都要把胆管里的石头清掉，并且切除胆囊。出现下面这些情况要当天就去医院，别拿这个结论硬扛：右上腹或者上腹一直绞痛、发热打寒战、眼白或皮肤发黄、小便颜色变深。医生看过影像之后建议手术时，问清楚他是基于哪一条理由，比如胆管受了累、同时长了息肉、胆囊壁有异常，别拿这个结论去反驳他。它挡的只是「没有任何理由、单纯因为查出石头就切」。上面两项研究都是跟着一群人往后看，没有分组对照。但它们要回答的是「不去动它会怎么样」，而不是「哪种治疗更好」，用在这里合适。另外这两项跟踪的年头是 4 到 9 年，年头再长一些，出症状的比例会往上走 **Evidence:** A. This topic is still debated. China’s 2021 expert consensus on biliary surgery includes some asymptomatic gallstone cases as surgical candidates, and related commentary highlights this controversy as a key point of discussion. The exact criteria for those exceptions haven’t been verified yet. Another counterpoint concerns small stones: those under 5 mm are more closely linked to pancreatitis, and Dutch research suggests prophylactic removal might either extend or shorten life depending on how common and severe pancreatitis is in a given population. European guidelines do list two exceptions: porcelain gallbladder and gallstones over 1 cm alongside large polyps — both warrant removal. Removal may also be considered during other major abdominal surgeries. Crucially, this advice applies only to stones inside the gallbladder with no prior symptoms; stones in the common bile duct are a completely different matter. UK and European guidelines both stress that stones in the bile duct must be removed along with the gallbladder, regardless of symptoms. Seek emergency care immediately if you experience persistent upper abdominal pain, fever, chills, yellowing of the eyes or skin, or dark urine. When a doctor recommends surgery after reviewing imaging, ask which specific criteria prompted that decision — whether it’s bile duct involvement, polyps, or abnormal gallbladder walls — so you can weigh those factors against this general guideline, which is meant to discourage surgery without any valid medical reason. Both cited studies tracked patients over 4 to 9 years, focusing on what happens when no intervention is taken; they don’t compare treatment effectiveness. Longer follow-ups would likely show a higher rate of symptom development. 〔61.6〕 〔50.2〕 〔46.3〕 〔188〕 〔2016〕 **Source summary:** For people with gallstones but no pain, roughly 80% remained symptom-free over the next nine years. Without any intervention, only about 0.1% to 0.3% develop acute cholecystitis or pancreatitis each year. Gallbladder removal isn’t risk-free either: roughly 1.5% of patients suffer bile duct injury. That’s why European and UK medical guidelines recommend against surgery when there are no symptoms. **Low-ROI detour:** Move “Don’t have a gallbladder removed prophylactically just because an ultrasound found gallstones but you’ve never felt any pain” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “For people with gallstones but no pain, roughly 80% remained symptom-free over the next nine years. Without any intervention, only about 0.1% to 0.3% develop acute cholecystitis or pancreatitis each year. Gallbladder removal isn’t risk-free either: roughly 1.5% of patients suffer bile duct injury. That’s why European and UK medical guidelines recommend against surgery when there are no symptoms.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Festi D, Reggiani ML, Attili AF, et al. (2010). Natural history of gallstone disease: Expectant management or active treatment? Results from a population-based cohort study. Journal of Gastroenterology and Hepatology, 25(4), 719-724.](https://doi.org/10.1111/j.1440-1746.2009.06146.x); [McSherry CK, Ferstenberg H, Calhoun WF, Lahman E, Virshup M (1985). The natural history of diagnosed gallstone disease in symptomatic and asymptomatic patients. Annals of Surgery, 202(1), 59-63.](https://doi.org/10.1097/00000658-198507000-00009); [National Institute for Health and Care Excellence (2014). Gallstone disease: diagnosis and management. NICE guideline CG188，第 1.2.1、1.3.1 条.](https://www.nice.org.uk/guidance/cg188/chapter/Recommendations); [European Association for the Study of the Liver (2016). EASL Clinical Practice Guidelines on the prevention, diagnosis and treatment of gallstones. Journal of Hepatology, 65(1), 146-181.](https://doi.org/10.1016/j.jhep.2016.03.005); [Törnqvist B, Strömberg C, Persson G, Nilsson M (2012). Effect of intended intraoperative cholangiography and early detection of bile duct injury on survival after cholecystectomy: population based cohort study. BMJ, 345, e6457.](https://doi.org/10.1136/bmj.e6457); [Ransohoff DF, Gracie WA, Wolfenson LB, Neuhauser D (1983). Prophylactic cholecystectomy or expectant management for silent gallstones. A decision analysis to assess survival. Annals of Internal Medicine, 99(2), 199-204.](https://doi.org/10.7326/0003-4819-99-2-199); [Gurusamy KS, Samraj K (2007). Cholecystectomy versus no cholecystectomy in patients with silent gallstones. Cochrane Database of Systematic Reviews, CD006230.](https://doi.org/10.1002/14651858.CD006230.pub2); [反方：Venneman NG, Buskens E, Besselink MG, et al. (2005). Small gallstones are associated with increased risk of acute pancreatitis: potential benefits of prophylactic cholecystectomy? American Journal of Gastroenterology, 100(11), 2540-2550.](https://doi.org/10.1111/j.1572-0241.2005.00317.x); [中华医学会外科学分会胆道外科学组, 中国医师协会外科医师分会胆道外科医师委员会 (2022). 胆囊良性疾病外科治疗的专家共识（2021版）. 中华外科杂志, 60(1), 4-9.](https://doi.org/10.3760/cma.j.cn112139-20210811-00373); [同上 (2022). 《胆囊良性疾病外科治疗的专家共识（2021版）》解读. 中华外科杂志, 60(4), 337-342.](https://doi.org/10.3760/cma.j.cn112139-20220119-00031) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md --- ### 06-021 — Don’t cut calcium out to prevent kidney stones Original title: 不要为了防肾结石把钙戒掉 **Source text (English):** ### 21. Don’t cut calcium out to prevent kidney stones - Cost: No cost at all. In fact, it’s easier — no need to constantly watch what foods contain calcium. - In plain terms: People who’ve had calcium oxalate stones are often advised to limit calcium intake, but randomized trials show the opposite. A study with 120 men who repeatedly developed stones divided them into two groups: one ate a normal amount of calcium while cutting back on animal protein and salt; the other followed a traditional low‑calcium diet. After five years, recurrence rates were 12 out of 60 versus 23 out of 60 — meaning the normal‑calcium group had half the risk. UK guidelines also advise against restricting calcium. - Benefit: This five‑year randomized trial enrolled 120 men with recurrent calcium oxalate stones and high urinary calcium levels. One group consumed 30 mmol of calcium daily, reduced animal protein to 52 g per day, and limited salt to 50 mmol of sodium chloride; the control group ate only 10 mmol of calcium daily. Over five years, recurrence occurred in 12/60 versus 23/60 participants. The unadjusted relative risk was 0.49 (95% CI 0.24–0.98; P = 0.04), indicating half the risk with normal calcium intake. Both groups saw a similar drop in urinary calcium — about 170 mg per day — but oxalate excretion fell by 7.2 mg/day in the normal‑calcium group versus a rise of 5.4 mg/day in the low‑calcium group. NICE guideline NG118 states adults should aim for 700–1200 mg of calcium daily; children and teens need 350–1000 mg per day. The perception that cutting calcium is beneficial stems from the intuitive idea that “stones are made of calcium, so less calcium must help.” - Evidence grade: A - Sources:Borghi L, Schianchi T, Meschi T, et al. (2002). Comparison of two diets for the prevention of recurrent stones in idiopathic hypercalciuria. New England Journal of Medicine, 346(2), 77-84. ; National Institute for Health and Care Excellence (2019). Renal and ureteric stones: assessment and management. NICE guideline NG118, clause 1.8.1. - Notes: Caveats: This trial involved only men with recurrent calcium oxalate stones and high urinary calcium; results may not apply to all stone types. Moreover, the intervention group simultaneously reduced protein and salt intake, so some benefits could stem from those changes rather than calcium alone. This advice specifically discourages actively eliminating calcium‑rich foods — it does not advocate extra calcium supplementation. For any need to add calcium pills, consult your physician. Regarding hydration, see Section 16, Item 8: drinking 2.5–3 L of water daily after a stone episode. **Original text (Chinese):** ### 21. 不要为了防肾结石把钙戒掉 - 成本：不花钱。反过来还省事，不用天天提防哪些东西含钙。 - 说人话：长过草酸钙结石的人常被劝少吃钙，试验的结果正好反过来。反复长结石的男性正常吃钙、同时少吃动物蛋白和盐，五年里复发的人只有吃低钙饮食的一半。英国的指南也写明不要限制钙。 - 收益：有一项做了 5 年的随机分组对照试验，找了 120 名反复长草酸钙结石、同时尿里钙又偏高（叫特发性高钙尿）的男性。他们被随机分成两组。一组正常吃钙，每天 30 mmol。这一组同时少吃动物蛋白（每天 52 g）、少吃盐（每天 50 mmol 氯化钠）。另一组吃传统的低钙饮食，每天 10 mmol。5 年里复发的是 12/60 对 23/60。没做校正的相对风险 0.49（95% CI 0.24–0.98，这是可信范围），P=0.04，正常吃钙那组的复发风险只有一半。跟踪期间，两组尿里的钙都降了大约每天 170 mg。但尿里排出的草酸不一样。低钙组平均每天升高 5.4 mg，正常钙组平均每天下降 7.2 mg。英国 NICE 指南 NG118 第 1.8.1 条写明，不要限制每天吃进去的钙。成年人保持每天 700 到 1,200 mg。儿童青少年按年龄每天 350 到 1,000 mg。戒钙看起来划算，是因为「结石是钙做的，那就少吃钙」这个直觉 - 证据等级：A - 来源：Borghi L, Schianchi T, Meschi T, et al. (2002). Comparison of two diets for the prevention of recurrent stones in idiopathic hypercalciuria. New England Journal of Medicine, 346(2), 77-84. ；National Institute for Health and Care Excellence (2019). Renal and ureteric stones: assessment and management. NICE guideline NG118，第 1.8.1 条. - 备注：争议：这项试验只做在男性身上，而且这些人都是反复长草酸钙结石、尿里钙又偏高的，不能直接套到所有类型的结石上。另外试验组同时改了三样，正常吃钙、少吃动物蛋白、少吃盐，所以不能把全部好处都记在「不戒钙」这一件事上，低盐和少动物蛋白同样在起作用。要否掉的是「主动把含钙的东西戒掉」，不是说「应该多补钙」。这里改的是一日三餐里的钙，钙补充剂是另一回事，长过结石的人要不要吃补充剂，问主治医生。多喝水那条见第 16 节第 8 条（肾结石后把水喝到每天 2.5–3 升） **Evidence:** A. Caveats: This trial involved only men with recurrent calcium oxalate stones and high urinary calcium; results may not apply to all stone types. Moreover, the intervention group simultaneously reduced protein and salt intake, so some benefits could stem from those changes rather than calcium alone. This advice specifically discourages actively eliminating calcium‑rich foods — it does not advocate extra calcium supplementation. For any need to add calcium pills, consult your physician. Regarding hydration, see Section 16, Item 8: drinking 2.5–3 L of water daily after a stone episode. **Source summary:** People who’ve had calcium oxalate stones are often advised to limit calcium intake, but randomized trials show the opposite. A study with 120 men who repeatedly developed stones divided them into two groups: one ate a normal amount of calcium while cutting back on animal protein and salt; the other followed a traditional low‑calcium diet. After five years, recurrence rates were 12 out of 60 versus 23 out of 60 — meaning the normal‑calcium group had half the risk. UK guidelines also advise against restricting calcium. **Low-ROI detour:** Move “Don’t cut calcium out to prevent kidney stones” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “People who’ve had calcium oxalate stones are often advised to limit calcium intake, but randomized trials show the opposite. A study with 120 men who repeatedly developed stones divided them into two groups: one ate a normal amount of calcium while cutting back on animal protein and salt; the other followed a traditional low‑calcium diet. After five years, recurrence rates were 12 out of 60 versus 23 out of 60 — meaning the normal‑calcium group had half the risk. UK guidelines also advise against restricting calcium.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 16-008 **Source links:** [Borghi L, Schianchi T, Meschi T, et al. (2002). Comparison of two diets for the prevention of recurrent stones in idiopathic hypercalciuria. New England Journal of Medicine, 346(2), 77-84.](https://doi.org/10.1056/NEJMoa010369); [National Institute for Health and Care Excellence (2019). Renal and ureteric stones: assessment and management. NICE guideline NG118，第 1.8.1 条.](https://www.nice.org.uk/guidance/ng118/chapter/Recommendations) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md --- ### 06-022 — Don’t buy crystals, bracelets, or Pixiu figurines for “good luck,” “wealth attraction,” or “health benefits” Original title: 不要为了「转运」「招财」「养人」买水晶、手串、貔貅这类物件 **Source text (English):** ### 22. Don’t buy crystals, bracelets, or Pixiu figurines for “good luck,” “wealth attraction,” or “health benefits” - Cost: There is no monetary cost involved. The only requirement is to avoid listing “good luck,” “health benefits,” or similar claims as reasons for purchase. The real challenge is resisting the urge to buy them when everyone else is wearing them and talking about their magical powers. - In plain terms: There is absolutely no verifiable evidence supporting claims that wearing such items can change one’s fate, attract wealth, or improve health. These assertions work on the same principle as fortune-telling: they are phrased so vaguely that people naturally interpret them as applying to themselves. Any explicit health or fortune-related claims made by sellers would constitute illegal false advertising; in 2026, several livestream shops were penalized for exactly this reason. Buying them purely as decorative accessories is perfectly fine, but allocating extra funds specifically for “luck enhancement” is what this guidance aims to prevent. - Benefit: Classic classroom experiments demonstrate that when participants receive the same generic “personality analysis,” they almost universally deem it accurate. This phenomenon is known as the Barnum effect, and it explains why many people feel that wearing these items somehow improves their lives. The underlying conclusion is simple: personal acceptance of a vague statement does not validate its factual accuracy. A notable official case involves a jewelry shop in Sihui, Guangdong, which was penalized by China’s State Administration for Market Regulation on June 4, 2026. During livestream sales, the shop falsely advertised that its products could prevent rheumatism, boost immunity, improve sleep, and even clear blood vessels. By fabricating elaborate narratives, the business misled consumers, violating Article 9, Paragraph 1 of China’s Anti-Unfair Competition Law. Only 34 people actually need to be aware of this principle for it to have a meaningful impact on consumer behavior. - Evidence grade: B - Sources: Forer BR (1949). The fallacy of personal validation: A classroom demonstration of gullibility. Journal of Abnormal and Social Psychology. ; State Administration for Market Regulation of China (2026). The State Administration for Market Regulation of China announced a number of typical cases of "cracking down on counterfeiting" in traditional craft markets. - Notes: This entry serves one main purpose: to emphasize that there is no scientific basis for any claimed benefits, nor any measurable predictive power. It does not pass judgment on personal beliefs or cultural traditions, nor does it discourage buying such items as gifts, mementos, or family heirlooms. Two points must be clearly distinguished: legally enforceable claims about product performance can be reported to authorities, while vague notions like “good luck” lack any research support and cannot be proven false; thus, personal budget control is the only practical safeguard. Before purchasing, treat the item strictly as a decorative piece and ask yourself: “If it offered no magical benefits at all, would I still pay this price?” For guidance on verifying materials and certifications, or why treating them as investments is unwise, refer to Sections 5.33 and 5.34. Information on spending money on fortune-tellers is provided in Section 5.15. 〔33〕 **Original text (Chinese):** ### 22. 不要为了「转运」「招财」「养人」买水晶、手串、貔貅这类物件 - 成本：不花钱。要做的只是别把「转运」「养人」算进买它的理由里。难在别人都在戴、都在说灵的时候，自己不跟。 - 说人话：说戴了能改运、能招财、能养人，没有可以核查的证据。它和算命显得准是一个道理，话说得足够笼统，你会自己往身上套。商家把话说到治病的功效上就是虚假宣传，2026 年有直播间因此被查处。当装饰品买没问题。 - 收益：经典课堂实验显示，人人拿到的都是同一份笼统的「个人分析」，却普遍认为很准，这个现象叫巴纳姆效应。它解释了「戴上之后确实顺了」这种体验是从哪来的。那位作者的结论是「被本人接受不能证明解释正确」。官方案例：市场监管总局 2026 年 6 月 4 日公布了一批传统工艺市场「打假清源」典型案例。其中广东四会有一家珠宝店，在直播间里编造商品材质。它还假称商品有「防治风湿病、提高免疫力、改善睡眠质量、疏通血管」等功效。这家店靠编剧本演戏来误导、欺骗消费者。这违反了反不正当竞争法第九条第一款（全国） - 证据等级：B - 来源：Forer BR (1949). The fallacy of personal validation: A classroom demonstration of gullibility. Journal of Abnormal and Social Psychology. ；国家市场监督管理总局 (2026). 市场监管总局公布一批传统工艺市场「打假清源」典型案例. - 备注：结论只有一个：它的功效无从核查，也测不出任何预测能力。不评价任何信仰或者习俗，也不针对送礼、纪念、传家这些用途。要分清两件事：商家宣称的功效有明文规定可依，能去投诉；而「转运」这类说法既没有研究，也没法证明它是假的，只能靠自己划预算管住。买之前先把它当成普通饰品，问自己一句「如果它什么都不改变，这个价钱我还买吗」。材质和证书怎么查、把它当投资为什么不划算，见第 5 节第 33、34 条（手串名表按花掉的钱算、珠宝玉石认 CMA 报告）。花钱算命见本节第 15 条（算命塔罗星座）。 **Evidence:** B. This entry serves one main purpose: to emphasize that there is no scientific basis for any claimed benefits, nor any measurable predictive power. It does not pass judgment on personal beliefs or cultural traditions, nor does it discourage buying such items as gifts, mementos, or family heirlooms. Two points must be clearly distinguished: legally enforceable claims about product performance can be reported to authorities, while vague notions like “good luck” lack any research support and cannot be proven false; thus, personal budget control is the only practical safeguard. Before purchasing, treat the item strictly as a decorative piece and ask yourself: “If it offered no magical benefits at all, would I still pay this price?” For guidance on verifying materials and certifications, or why treating them as investments is unwise, refer to Sections 5.33 and 5.34. Information on spending money on fortune-tellers is provided in Section 5.15. 〔33〕 **Source summary:** There is absolutely no verifiable evidence supporting claims that wearing such items can change one’s fate, attract wealth, or improve health. These assertions work on the same principle as fortune-telling: they are phrased so vaguely that people naturally interpret them as applying to themselves. Any explicit health or fortune-related claims made by sellers would constitute illegal false advertising; in 2026, several livestream shops were penalized for exactly this reason. Buying them purely as decorative accessories is perfectly fine, but allocating extra funds specifically for “luck enhancement” is what this guidance aims to prevent. **Low-ROI detour:** Move “Don’t buy crystals, bracelets, or Pixiu figurines for “good luck,” “wealth attraction,” or “health benefits”” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “There is absolutely no verifiable evidence supporting claims that wearing such items can change one’s fate, attract wealth, or improve health. These assertions work on the same principle as fortune-telling: they are phrased so vaguely that people naturally interpret them as applying to themselves. Any explicit health or fortune-related claims made by sellers would constitute illegal false advertising; in 2026, several livestream shops were penalized for exactly this reason. Buying them purely as decorative accessories is perfectly fine, but allocating extra funds specifically for “luck enhancement” is what this guidance aims to prevent.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 06-015; chapter:05 **Source links:** [Forer BR (1949). The fallacy of personal validation: A classroom demonstration of gullibility. Journal of Abnormal and Social Psychology.](https://doi.org/10.1037/h0059240); [国家市场监督管理总局 (2026). 市场监管总局公布一批传统工艺市场「打假清源」典型案例.](https://www.samr.gov.cn/xw/zj/art/2026/art_1529399cfe874b8780c4496eb0158020.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md --- ### 06-023 — Don’t expect shopping to lift your mood or boost your sense of self-worth Original title: 不要指望买东西改善心情或身份感 **Source text (English):** ### 23. Don’t expect shopping to lift your mood or boost your sense of self-worth - Cost: No cost at all. The hard part is resisting the urge to buy things when you’re feeling down. - In plain terms: On average, people who place a higher value on money and material possessions report lower levels of happiness. This conclusion comes from pooled analyses of hundreds of studies, though the link between the two is fairly weak and it’s unclear which factor drives the other. Other research comparing spending on experiences versus physical goods found that money spent on experiences tends to bring more satisfaction. So when you’re in a bad mood, reallocating your budget toward a day out or a meal with friends is far more likely to help than adding more items to your shopping cart. - Benefit: This meta-analysis combined data from 259 independent studies, covering a total of 753 effect sizes. The results showed that individuals who prioritize material possessions tend to report lower happiness levels. On the most commonly used multi-dimensional well‑being scale, the correlation coefficient was r = –0.19 (adjusted ρ = –0.24). When only the single dimension of “valuing money” was measured, the correlation weakened to r = –0.08 to –0.11. The strength of this link varied depending on the specific outcome measured: it was strongest with risky health‑related and consumption behaviors and negative self‑evaluations (r = –0.28 to –0.44) and weakest with overall life satisfaction and negative emotions (r = –0.13 to –0.15). Mediation analyses suggested that this negative relationship may arise because psychological needs remain unmet. Another set of studies asked different groups of participants whether spending on experiences or on goods made them happier; respondents consistently chose experiences. Laboratory experiments confirmed this: recalling a purchase made for an experience produced a better mood than recalling a purchase of a physical item. Both studies used overseas samples, so these findings don’t apply to the Chinese population. - Evidence grade: B - Sources:Dittmar H, Bond R, Hurst M, Kasser T (2014). The relationship between materialism and personal well-being: A meta-analysis. Journal of Personality and Social Psychology, 107(5), 879-924. ; Van Boven L, Gilovich T (2003). To do or to have? That is the question. Journal of Personality and Social Psychology, 85(6), 1193-1202. - Notes: Caveats: Most of the included studies surveyed the same group of people at a single point in time, so they can’t determine which factor comes first. The authors themselves note that further experiments and long‑term follow‑ups are needed to clarify the direction of this relationship. Therefore, this recommendation should not be interpreted as “shopping makes people unhappy”; rather, it means “relying on shopping to improve your mood is unlikely to succeed.” The overall correlation is modest: r = –0.19 accounts for only a few percentage points of variation, and individual differences are considerable. Since both studies used foreign samples, there are no comparable Chinese data to cite. This advice does not discourage spending on items you genuinely enjoy; it simply warns against using shopping as a mood‑regulation tool, as that can lead to repeated impulse buys when you’re feeling down. Specific ways to save money are described in Section 5. Evidence‑based strategies for coping with low mood can be found in the latter part of Section 22 and in Section 29. Information on budgeting to “outperform” others is covered in Item 24 of this section. **Original text (Chinese):** ### 23. 不要指望买东西改善心情或身份感 - 成本：不花钱。难的是心情差的时候忍住不下单。 - 说人话：把钱和物质看得越重的人，自己觉得越不幸福，但关联很弱，也分不出谁导致谁。还有研究发现，花钱买一段经历比买东西更让人快乐。所以心情差的时候，把钱花在一次出门、一顿和人吃的饭上，比塞满购物车更可能有用。 - 收益：一项荟萃分析（把很多项研究合起来算）共 259 项独立样本、753 个效应量。结果是：越看重物质的人，自己报告的幸福感越低。在最常用的那种多维量表上，相关系数 r = -0.19（校正后 ρ = -0.24）。只测「重视金钱」这一个方面的量表上，关联更弱，r = -0.08 到 -0.11。按看的是哪种结果分开看，强弱不一样。和冒险的健康与消费行为、对自己的负面评价关联最强，r = -0.28 到 -0.44。和生活满意度、负面情绪关联最弱，r = -0.13 到 -0.15。作者还做了中介分析（查中间通过什么传过去），结果提示这种负向关联可能是因为心理上的需要没有得到满足。另一项研究：两次面向不同人群的调查中，受访者都说为获得一段生活经历而花的钱比买东西更让自己快乐。随后的实验室实验里，回想一次为经历花钱之后的好心情，也高于回想一次买东西（全国口径不适用，这两项用的都是国外样本） - 证据等级：B - 来源：Dittmar H, Bond R, Hurst M, Kasser T (2014). The relationship between materialism and personal well-being: A meta-analysis. Journal of Personality and Social Psychology, 107(5), 879-924. ；Van Boven L, Gilovich T (2003). To do or to have? That is the question. Journal of Personality and Social Psychology, 85(6), 1193-1202. - 备注：争议：收进来的研究大多是在同一个时间点问一批人，看两件事同不同步，分不出谁先谁后。作者自己在结论里也说，要看清方向还得靠更多的实验和长期跟踪研究。所以不能读成「买东西会让人不快乐」，只能读成「靠买东西来变快乐，指望不大」。而且关联很弱：r = -0.19 大概只解释了几个百分点的差异，人和人之间差别很大。两项研究用的都是国外样本，中国人群没有可以引用的同类数据。这里不反对为喜欢的东西花钱，反对的是把购物当成调节情绪的手段，因为那会让你下次心情差时的第一反应还是下单。省钱的具体动作见第 5 节。情绪差的时候真正有证据的做法，见第 22 节后半节和第 29 节。为「比别人强一档」而加的预算，见本节第 24 条（往上挪一档）。 **Evidence:** B. Caveats: Most of the included studies surveyed the same group of people at a single point in time, so they can’t determine which factor comes first. The authors themselves note that further experiments and long‑term follow‑ups are needed to clarify the direction of this relationship. Therefore, this recommendation should not be interpreted as “shopping makes people unhappy”; rather, it means “relying on shopping to improve your mood is unlikely to succeed.” The overall correlation is modest: r = –0.19 accounts for only a few percentage points of variation, and individual differences are considerable. Since both studies used foreign samples, there are no comparable Chinese data to cite. This advice does not discourage spending on items you genuinely enjoy; it simply warns against using shopping as a mood‑regulation tool, as that can lead to repeated impulse buys when you’re feeling down. Specific ways to save money are described in Section 5. Evidence‑based strategies for coping with low mood can be found in the latter part of Section 22 and in Section 29. Information on budgeting to “outperform” others is covered in Item 24 of this section. **Source summary:** On average, people who place a higher value on money and material possessions report lower levels of happiness. This conclusion comes from pooled analyses of hundreds of studies, though the link between the two is fairly weak and it’s unclear which factor drives the other. Other research comparing spending on experiences versus physical goods found that money spent on experiences tends to bring more satisfaction. So when you’re in a bad mood, reallocating your budget toward a day out or a meal with friends is far more likely to help than adding more items to your shopping cart. **Low-ROI detour:** Move “Don’t expect shopping to lift your mood or boost your sense of self-worth” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “On average, people who place a higher value on money and material possessions report lower levels of happiness. This conclusion comes from pooled analyses of hundreds of studies, though the link between the two is fairly weak and it’s unclear which factor drives the other. Other research comparing spending on experiences versus physical goods found that money spent on experiences tends to bring more satisfaction. So when you’re in a bad mood, reallocating your budget toward a day out or a meal with friends is far more likely to help than adding more items to your shopping cart.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 06-024; chapter:05; chapter:22 **Source links:** [Dittmar H, Bond R, Hurst M, Kasser T (2014). The relationship between materialism and personal well-being: A meta-analysis. Journal of Personality and Social Psychology, 107(5), 879-924.](https://doi.org/10.1037/a0037409); [Van Boven L, Gilovich T (2003). To do or to have? That is the question. Journal of Personality and Social Psychology, 85(6), 1193-1202.](https://doi.org/10.1037/0022-3514.85.6.1193) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md --- ### 06-024 — Don’t spend extra money to “move up a rung” among your peers by buying a new house, car, or social circle Original title: 不要为了「在周围人里往上挪一档」多花钱换房、换车、换圈子 **Source text (English):** ### 24. Don’t spend extra money to “move up a rung” among your peers by buying a new house, car, or social circle - Cost: No cost at all. All you need to do is ask one extra question before increasing your budget: is this extra expense buying a real product, or simply securing a higher status among your peers? The difficulty lies in resisting the urge to upgrade when everyone else does. - In plain terms: When comparing people with similar incomes, those whose neighbors earn more report lower happiness levels. This effect appears only among neighbors with comparable education and frequent social interaction. Thus, spending extra money to move into a neighborhood where everyone is wealthier actually pushes you down the social ladder. Yet when incomes rise across the board, people still feel better off, so absolute levels of happiness remain relevant. - Benefit: The National Survey of Family and Households (NSFH) in the U.S. surveyed the same individuals twice. Researchers matched these results with local average incomes calculated from a 5% sample of the 1990 census. After adjusting for personal characteristics and income, they found that higher neighbor incomes correlate strongly with lower self-reported happiness. This effect holds across multiple analytical methods and remains highly statistically significant. In fact, the drop in happiness caused by a rise in neighbor incomes matches the drop produced by a comparable fall in one’s own income. Even after controlling for individual-level factors or limiting comparisons to the same state and survey round, the pattern persists. This rules out explanations such as happier people naturally moving to poorer areas, unmeasured state-level variables, or differences between renters and homeowners. The effect is strongest among individuals with close neighbor ties, while those who socialize mainly outside their community show no such trend. Happiness declines only when comparing with neighbors of similar education; income differences among less educated neighbors have little impact. The mechanism appears to work mainly through satisfaction with one’s material circumstances rather than other life domains. Finally, when both personal and neighbor incomes rise proportionally, overall happiness still increases. - Evidence grade: B - Sources: Luttmer EFP (2005). Neighbors as Negatives: Relative Earnings and Well-Being. The Quarterly Journal of Economics, 120(3), 963–1002. ; Luttmer EFP (2004). Relative Earnings and Well-Being. NBER Working Paper No. 10667 (The expressions and magnitudes cited in this article are verified verbatim according to this edition). - Notes: Several reasons justify a B rating: the data come from repeated surveys of the same participants, this is the sole study of its kind, and the sample is foreign; the measured outcome is self-reported happiness rather than monetary figures. Researchers applied multiple statistical controls, such as within-person comparisons and comparisons limited to the same state and survey round, but the study is still not a randomized trial. No comparable data exist for Chinese populations. The benefit magnitude is classified as “moderate” following the criteria established in section 23 (don’t expect material purchases to boost happiness). The potential savings can indeed reach tens of thousands of yuan; however, because no quantitative link exists between those savings and actual happiness gains, they are not classified as “large.” This advice does not discourage spending on larger homes, quieter neighborhoods, or shorter commutes when those features themselves are valued. What it discourages is spending solely to avoid feeling inferior to colleagues or peers. For guidance on how to prioritize housing choices, see section 4, item 18 (give priority to commute time when selecting a residence). For information on using purchases to improve mood, refer to section 23 (don’t expect material purchases to boost happiness). Regarding the tendency to constantly compare oneself with others online, see section 3, item 20 (don’t make “how others are doing” a daily obsession). **Original text (Chinese):** ### 24. 不要为了「在周围人里往上挪一档」多花钱换房、换车、换圈子 - 成本：不花钱。要做的只是在加预算之前多问一句：这笔加价买的是东西本身，还是我在这群人里的位置。难在周围人都换了的时候，自己不跟。 - 说人话：拿收入一样的人来比，邻居挣得越多，这个人报告的幸福感越低。这只发生在学历和自己相同、又常来往的邻居之间。所以为了搬进一个人人都比你宽裕的地方而多花的钱，买到的是把自己往下挪一档。但收入一起涨的时候，人还是觉得更好过，绝对水平仍然算数。 - 收益：美国全国家庭与住户调查（NSFH）两轮回访了同一批人。作者把这份数据和本地平均收入对上。本地平均收入（PUMA）是按 1990 年人口普查 5% 抽样推算出来的。把本人收入和一系列个人特征都扣掉之后，结果是：邻居收入越高，自己报告的幸福感越低。这个效应大，换一种算法也稳，而且高度显著。作者的表述是，「邻居收入上升」和「本人收入下降同样幅度」带来的幸福感下降处于同一数量级。改成同一个人前后自己跟自己比之后（这叫加个体固定效应），系数方向不变、大小也相近，只是显著性降到了 10% 的水平。再限定在同一个州、同一轮调查之间比（这叫加州和调查轮次的固定效应），结果基本不变。这说明它不是「爱搬去穷地方的人本来就更快乐」造成的，也不是州一级某些没测到的因素造成的。效应在常和邻居来往的人身上更强，在只和社区外朋友来往的人身上不显著。租房的人和自己有房的人没有差异，这一点不支持「贵地方房价高，所以实际可花的钱少」这种解释。幸福感只随学历相同的邻居的收入而下降，对学历不同的邻居的收入几乎没有反应。而且它主要是通过「对自己物质处境的满意度」传过去的，不是通过对家庭生活等其他方面的满意度。最后，如果本人和邻居的收入按同样比例一起上升，幸福感仍然上升 - 证据等级：B - 来源：Luttmer EFP (2005). Neighbors as Negatives: Relative Earnings and Well-Being. The Quarterly Journal of Economics, 120(3), 963–1002. ；Luttmer EFP (2004). Neighbors as Negatives: Relative Earnings and Well-Being. NBER Working Paper No. 10667（本条引用的表述与数量级按这一版逐字核对）. - 备注：定 B 级的理由有几条：数据来自反复回访同一批人的问卷，只有这一项研究，样本又在国外；看的结果是受访者自己报的幸福感，不是钱。作者确实用统计手段排掉了几类干扰，比如同一个人前后比、同一个州同一轮之间比，但终究不是随机试验。中国人群也没有可以引用的同类数据。收益量级定「中」，是沿用本节第 23 条（别指望买东西改善心情）的口径。省下的钱确实可能到万元级。但「省下这笔钱能换来多少幸福感」没有数字支撑，所以不按万元级记成「大」。这里不反对为更大的房子、更安静的小区、更短的通勤花钱，那些买的是东西本身。要拦的是「同事都换了，我不能比他们差」这一个理由。住处该按什么排序见第 4 节第 18 条（选住处时把通勤时长放在前面）。买东西调情绪见本节第 23 条（别指望买东西改善心情）。在网上老往上比见第 3 节第 20 条（别把「别人过得怎么样」当每日必读） **Evidence:** B. Several reasons justify a B rating: the data come from repeated surveys of the same participants, this is the sole study of its kind, and the sample is foreign; the measured outcome is self-reported happiness rather than monetary figures. Researchers applied multiple statistical controls, such as within-person comparisons and comparisons limited to the same state and survey round, but the study is still not a randomized trial. No comparable data exist for Chinese populations. The benefit magnitude is classified as “moderate” following the criteria established in section 23 (don’t expect material purchases to boost happiness). The potential savings can indeed reach tens of thousands of yuan; however, because no quantitative link exists between those savings and actual happiness gains, they are not classified as “large.” This advice does not discourage spending on larger homes, quieter neighborhoods, or shorter commutes when those features themselves are valued. What it discourages is spending solely to avoid feeling inferior to colleagues or peers. For guidance on how to prioritize housing choices, see section 4, item 18 (give priority to commute time when selecting a residence). For information on using purchases to improve mood, refer to section 23 (don’t expect material purchases to boost happiness). Regarding the tendency to constantly compare oneself with others online, see section 3, item 20 (don’t make “how others are doing” a daily obsession). **Source summary:** When comparing people with similar incomes, those whose neighbors earn more report lower happiness levels. This effect appears only among neighbors with comparable education and frequent social interaction. Thus, spending extra money to move into a neighborhood where everyone is wealthier actually pushes you down the social ladder. Yet when incomes rise across the board, people still feel better off, so absolute levels of happiness remain relevant. **Low-ROI detour:** Move “Don’t spend extra money to “move up a rung” among your peers by buying a new house, car, or social circle” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “When comparing people with similar incomes, those whose neighbors earn more report lower happiness levels. This effect appears only among neighbors with comparable education and frequent social interaction. Thus, spending extra money to move into a neighborhood where everyone is wealthier actually pushes you down the social ladder. Yet when incomes rise across the board, people still feel better off, so absolute levels of happiness remain relevant.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 03-020; 04-018; 06-023 **Source links:** [Luttmer EFP (2005). Neighbors as Negatives: Relative Earnings and Well-Being. The Quarterly Journal of Economics, 120(3), 963–1002.](https://doi.org/10.1093/qje/120.3.963); [Luttmer EFP (2004). Neighbors as Negatives: Relative Earnings and Well-Being. NBER Working Paper No. 10667（本条引用的表述与数量级按这一版逐字核对）.](https://www.nber.org/papers/w10667) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md --- ### 06-025 — Don’t believe that “willpower is like a muscle that runs out after use” Original title: 不要相信「意志力像肌肉，用一会儿就没了」 **Source text (English):** ### 25. Don’t believe that “willpower is like a muscle that runs out after use” - Cost: No cost at all. All that needs changing is the way we talk about it. - In plain terms: The popular idea is that after doing something that requires self‑control, it becomes easier to give in to temptation later on, so we should “save” our willpower. Yet extensive multi-laboratory replications using standardized protocols found essentially null results. Stop using “I’ve run out of willpower today” as an excuse, and don’t spend money on courses that promise to help you conserve it. - Benefit: In a multi‑lab preregistered replication study, 23 labs with 2,141 participants followed Sripada et al.’s standardised procedure: first they performed a task demanding self‑control, then a second similar task. The pooled results showed a very small self‑exhaustion effect; its 95 % confidence interval included 0 (d = 0.04, 95 % CI −0.07 to 0.15). Another replication, also preregistered, involved 36 labs and 3,531 participants and yielded d = 0.06 — again a negligible effect. These findings call into question the model that self‑control is a limited resource. - Evidence grade: A - Sources:Hagger MS, Chatzisarantis NLD, Alberts H, et al. (2016). A Multilab Preregistered Replication of the Ego-Depletion Effect. Perspectives on Psychological Science, 11(4), 546–573. ; Vohs et al. (2021). A Multisite Preregistered Paradigmatic Test of the Ego-Depletion Effect. Psychological Science. - Notes: What’s being refuted is the notion that self‑control is a consumable resource, not that people can become fatigued. Lack of sleep or prolonged effort does reduce performance, but that falls under the guidelines on sleep and working hours in Section 3. The only evidence‑based actions are environmental tweaks and simple wording changes, as described in Section 4, items 10 (“move unwanted items out of reach”) and 1 (“write down exactly when, where and what you’ll do”). Fixing routine choices such as clothing and diet is still worthwhile because it costs almost nothing. It saves minutes and mental effort, not “willpower”; don’t expect it to improve your judgment later in the day. While other items in this section deal with monetary costs, this one concerns time and mental energy, which aren’t interchangeable. **Original text (Chinese):** ### 25. 不要相信「意志力像肌肉，用一会儿就没了」 - 成本：不花钱。要改的只是一个说法。 - 说人话：流行的说法是：先做一件费自控的事，接下来就更容易破功，所以要省着用意志力。23 个实验室、2141 人按同一套方案重做了这个实验，结果几乎是零。别再用「今天意志力用完了」解释自己，也别为此花钱买教你攒意志力的课。 - 收益：一项多实验室预注册重复研究，23 个实验室、共 2141 名受试者，按 Sripada 等人的标准化方案重做了序贯任务范式：先做一件消耗自控的任务，再做第二件需要自控的任务。汇总结果显示自我损耗效应很小，而且 95% 可信区间包含 0（d = 0.04，95% CI −0.07 到 0.15）。作者据此讨论了「自控是有限资源」这一模型还成不成立。另一次同样事先登记方案的重做，36 个实验室、3531 人，效果大小 d = 0.06，同样小到不能算数。 - 证据等级：A - 来源：Hagger MS, Chatzisarantis NLD, Alberts H, et al. (2016). A Multilab Preregistered Replication of the Ego-Depletion Effect. Perspectives on Psychological Science, 11(4), 546–573. ；Vohs et al. (2021). A Multisite Preregistered Paradigmatic Test of the Ego-Depletion Effect. Psychological Science. - 备注：要否掉的是「自控是一种会被消耗完的资源」这个模型，不是否掉「人会累」。睡不够、连着干太久会让人效率下降，那是另一回事，按第 3 节的睡眠和工时几条处理。真正有随机试验支持的做法是改环境和改写法，见第 4 节第 10 条（把不想碰的挪远）和第 4 节第 1 条（写成「几点、在哪、遇到什么就做什么」）。把穿什么、吃什么固定下来仍然值得做，因为几乎不花成本。它省下的是那几分钟和几次纠结，不是意志力，别指望它让你下午判断得更好。本节其他条目算的是钱，这里算的是时间和精力，两者不做换算。 **Evidence:** A. What’s being refuted is the notion that self‑control is a consumable resource, not that people can become fatigued. Lack of sleep or prolonged effort does reduce performance, but that falls under the guidelines on sleep and working hours in Section 3. The only evidence‑based actions are environmental tweaks and simple wording changes, as described in Section 4, items 10 (“move unwanted items out of reach”) and 1 (“write down exactly when, where and what you’ll do”). Fixing routine choices such as clothing and diet is still worthwhile because it costs almost nothing. It saves minutes and mental effort, not “willpower”; don’t expect it to improve your judgment later in the day. While other items in this section deal with monetary costs, this one concerns time and mental energy, which aren’t interchangeable. **Source summary:** The popular idea is that after doing something that requires self‑control, it becomes easier to give in to temptation later on, so we should “save” our willpower. Yet extensive multi-laboratory replications using standardized protocols found essentially null results. Stop using “I’ve run out of willpower today” as an excuse, and don’t spend money on courses that promise to help you conserve it. **Low-ROI detour:** Move “Don’t believe that “willpower is like a muscle that runs out after use”” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The popular idea is that after doing something that requires self‑control, it becomes easier to give in to temptation later on, so we should “save” our willpower. Yet extensive multi-laboratory replications using standardized protocols found essentially null results. Stop using “I’ve run out of willpower today” as an excuse, and don’t spend money on courses that promise to help you conserve it.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 04-010 **Source links:** [Hagger MS, Chatzisarantis NLD, Alberts H, et al. (2016). A Multilab Preregistered Replication of the Ego-Depletion Effect. Perspectives on Psychological Science, 11(4), 546–573.](https://doi.org/10.1177/1745691616652873); [Vohs et al. (2021). A Multisite Preregistered Paradigmatic Test of the Ego-Depletion Effect. Psychological Science.](https://doi.org/10.1177/0956797621989733) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md --- ### 06-026 — Don’t expect skipping breakfast or the 16:8 intermittent fasting method to help you control your weight; instead, pick a meal timing you can stick to long-term. Original title: 不要指望吃早餐或 16:8 轻断食帮你控制体重，吃饭时间挑你能长期坚持的 **Source text (English):** ### 26. Don’t expect skipping breakfast or the 16:8 intermittent fasting method to help you control your weight; instead, pick a meal timing you can stick to long-term. - Cost: There’s no monetary cost. What you save is the mental energy you’d otherwise spend worrying about meal timing. - In plain terms: Popular belief holds that skipping breakfast leads to overeating at lunch and dinner, ultimately increasing total daily calorie intake. Research does not support this: people who skipped breakfast consumed over 200 fewer calories per day on average, and ended up slightly lighter. Compared to simply eating less overall, 16:8 intermittent fasting produces no meaningful difference in weight after a full year. That said, people who regularly skip breakfast do have a roughly 17% higher risk of cardiovascular disease; no significant difference in overall mortality has been observed, however. - Benefit: Let’s first address the claim that skipping breakfast causes people to eat more later in the day. One meta-analysis combined data from 13 randomized trials. Participants assigned to eat breakfast consumed 259.79 kcal more per day on average than those who skipped it (95% CI 78.87–440.71). Their body weight was also 0.44 kg higher (95% CI 0.07–0.82). However, people who skipped breakfast did not make up for those missing calories at subsequent meals. All these trials had very short follow-up periods: an average of 7 weeks for weight tracking, and just 2 weeks for measuring calorie intake. Next, we look at 16:8 intermittent fasting, which restricts eating to a specific window each day. One trial involved 116 overweight adults over 12 weeks. The group limited their eating to 12 p.m. to 8 p.m. showed no significant weight difference compared to those eating three regular meals daily: a difference of −0.26 kg (95% CI −1.30 to 0.78). Another trial conducted in Guangzhou followed 139 obese patients for 12 months. Those who combined time-restricted eating with calorie restriction lost 1.8 kg more on average than those only controlling calorie intake (95% CI −4.0 to 0.4), a difference that also failed to reach statistical significance. Finally, we examine whether long-term breakfast skipping is harmful. A pooled analysis of 2.38 million people found that skipping breakfast raised cardiovascular disease risk by 17% (OR 1.17, 95% CI 1.09–1.26), and cardiovascular-related mortality by 49% (OR 1.49, 95% CI 1.20–1.84). These findings come from observational studies that did not assign participants to breakfast or non-breakfast groups. One original study with 17–23 years of follow-up reported a 1.19-fold higher all-cause mortality risk for breakfast skippers (95% CI 0.99–1.42), a figure that crosses 1 but is not statistically significant. - Evidence grade: A - Sources:Sievert K, Hussain SM, Page MJ, et al. (2019). Effect of breakfast on weight and energy intake: systematic review and meta-analysis of randomised controlled trials. BMJ. ; Lowe DA, Wu N, Rohdin-Bibby L, et al. (2020). Effects of Time-Restricted Eating on Weight Loss and Other Metabolic Parameters in Women and Men With Overweight and Obesity. JAMA Internal Medicine. ; Liu D, Huang Y, Huang C, et al. (2022). Calorie Restriction with or without Time-Restricted Eating in Weight Loss. New England Journal of Medicine. ; Zhang H, Zhang S, Liu Y, et al. (2025). The association between skipping breakfast and cardiovascular disease: a meta analysis. Frontiers in Cardiovascular Medicine. ; Rong S, Snetselaar LG, Xu G, et al. (2019). Association of Skipping Breakfast With Cardiovascular and All-Cause Mortality. Journal of the American College of Cardiology. ; Fernandes-Alves D, Teixeira GP, Guimarães KC, Crispim CA (2026). Systematic Review and Meta-analysis of Randomized Clinical Trials Comparing Time-Restricted Eating With and Without Caloric Restriction for Weight Loss. Nutrition Reviews. ; Sun T, Zhang L, Lu Y, et al. (2024). Non-linear relationship between the first meal time of the day and gallstone incidence in American adults. Frontiers in Nutrition. ; Liu T, Wang Y, Wang X, et al. (2023). Habitually Skipping Breakfast Is Associated with the Risk of Gastrointestinal Cancers: Evidence from the Kailuan Cohort Study. Journal of General Internal Medicine. - Notes: This topic remains controversial. The 17% rise in cardiovascular disease risk stems from observational studies without controlled group assignments. Breakfast skippers also tend to smoke more, drink more alcohol, lead more sedentary lifestyles, and have lower incomes; these factors are not fully accounted for in the data, so it is unclear how much of this risk is directly attributable to skipping breakfast. The all-cause mortality finding also crosses 1 but lacks statistical significance. 16:8 intermittent fasting is similarly debated: a pooled analysis of 30 trials involving 1,341 participants showed that when both groups ate the same amount of food, the time-restricted eating group lost 1.46 kg more on average (95% CI −2.65 to −0.26), but at the cost of losing 0.41 kg more lean body mass. Most of these trials were very short in duration; the longest and most rigorous 12-month trial found no meaningful weight difference between the two groups. Prolonged fasting may also affect gallbladder health. One cross-sectional survey of 6,547 people found that for every hour later a person ate their first meal, their risk of gallstones rose by 5% (OR 1.05, 95% CI 1.02–1.08); those whose first meal was between 9 a.m. and 2 p.m. had a 49% higher risk compared to earlier eaters (OR 1.49, 95% CI 1.24–1.77). The underlying mechanism is that bile remains in the gallbladder longer, increasing the likelihood of stone formation. However, this is a cross-sectional study, so it is possible that existing gallbladder issues prompted people to change their eating habits. The Kaiping Cohort Study in China followed 369 cases of digestive tract cancer over 5.6 years: breakfast skippers had a 2.32-fold higher risk of colorectal cancer (95% CI 1.34–4.01) and a 5.43-fold higher risk of gallbladder and extrahepatic bile duct cancer (95% CI 1.34–21.93). The very wide confidence interval for the latter figure indicates very few events occurred, so this should be viewed as a preliminary clue rather than conclusive evidence. Overall, when it comes to weight control, meal timing has minimal impact; there is no need to spend mental energy on this factor. As for whether long-term breakfast skipping is beneficial, all available evidence is correlational, not causal, but the trend leans toward negative outcomes. To be on the safe side, it is better to eat regular meals; don’t expect skipping breakfast to help you lose weight. The primary causes of gastritis and gastric ulcers are Helicobacter pylori infection and long-term use of painkillers; details are covered in Section 1, Item 23. For people who have gallstones detected via checkups but never experience pain, guidance is provided in Section 1, Item 20. To effectively control weight, proven strategies are eating enough fruits and vegetables (Section 2, Item 27), cutting back on ultra-processed foods (Section 2, Item 28), and keeping BMI within 20–25 (Section 2, Item 32). These recommendations do not apply to people with diabetes, those taking blood sugar-lowering medication, or pregnant individuals; skipping meals could lead to hypoglycemia in these groups, so they must follow their doctor’s instructions. Extreme fasting and induced vomiting are separate issues altogether; see Section 28, Item 1 for details. **Original text (Chinese):** ### 26. 不要指望吃早餐或 16:8 轻断食帮你控制体重，吃饭时间挑你能长期坚持的 - 成本：不花钱。省下的是每天跟吃饭时间较劲的那点心力。 - 说人话：流行说法是不吃早餐会让人午饭晚饭暴食，一天总量反而更多。试验里不是这样：不吃早餐的人一天少吃了两百多千卡，体重还略轻一点。16:8 和单纯少吃比，一年下来体重也没差别。长期不吃早餐的人心血管病确实多约一成七，总死亡率则看不出差别。 - 收益：先看「不吃早餐会让人后面吃更多」这个说法。一篇荟萃分析把 13 项随机试验合起来算。被分到吃早餐那组的人，每天摄入比不吃早餐那组多 259.79 kcal（95% CI 78.87–440.71，这是可信范围）。体重高 0.44 kg（0.07–0.82）。不吃早餐的人并没有在午饭晚饭补回来。这些试验跟踪时间都很短，看体重的平均 7 周，看摄入的平均 2 周。再看 16:8 这类只在固定几小时内吃饭的做法。一项让 116 名超重成人做 12 周。只在中午 12 点到晚上 8 点吃饭的那组，和每天规律吃三顿的那组，体重差 −0.26 kg（−1.30 到 0.78），不显著。另一项在广州做，139 名肥胖患者，跟踪 12 个月。限时进食加控制热量，比单纯控制热量多减 1.8 kg（−4.0 到 0.4），也不显著。最后看长期不吃早餐有没有害。238 万人的汇总里，不吃早餐的人心血管病风险高约 17%（OR 1.17，1.09–1.26），心血管死亡高约 49%（OR 1.49，1.20–1.84）。但这些是只记录、不分组的研究。跟踪 17 到 23 年的那项原始研究里，全因死亡的风险比是 1.19，可信范围 0.99 到 1.42，跨过了 1，算不上有差别。 - 证据等级：A - 来源：Sievert K, Hussain SM, Page MJ, 等 (2019). Effect of breakfast on weight and energy intake: systematic review and meta-analysis of randomised controlled trials. BMJ. ；Lowe DA, Wu N, Rohdin-Bibby L, 等 (2020). Effects of Time-Restricted Eating on Weight Loss and Other Metabolic Parameters in Women and Men With Overweight and Obesity. JAMA Internal Medicine. ；Liu D, Huang Y, Huang C, 等 (2022). Calorie Restriction with or without Time-Restricted Eating in Weight Loss. New England Journal of Medicine. ；Zhang H, Zhang S, Liu Y, 等 (2025). The association between skipping breakfast and cardiovascular disease: a meta analysis. Frontiers in Cardiovascular Medicine. ；Rong S, Snetselaar LG, Xu G, 等 (2019). Association of Skipping Breakfast With Cardiovascular and All-Cause Mortality. Journal of the American College of Cardiology. ；Fernandes-Alves D, Teixeira GP, Guimarães KC, Crispim CA (2026). Systematic Review and Meta-analysis of Randomized Clinical Trials Comparing Time-Restricted Eating With and Without Caloric Restriction for Weight Loss. Nutrition Reviews. ；Sun T, Zhang L, Lu Y, 等 (2024). Non-linear relationship between the first meal time of the day and gallstone incidence in American adults. Frontiers in Nutrition. ；Liu T, Wang Y, Wang X, 等 (2023). Habitually Skipping Breakfast Is Associated with the Risk of Gastrointestinal Cancers: Evidence from the Kailuan Cohort Study. Journal of General Internal Medicine. - 备注：争议。心血管那 17% 来自只记录、不分组的研究。不吃早餐的人本来就更可能吸烟、喝酒、久坐、收入低，这些因素校正不干净。所以那 17% 里有多少是早餐本身造成的，说不清。全因死亡那一项本来就跨过了 1。16:8 也有争议：汇总 30 项试验、1341 人，在两组吃一样多的前提下，限时进食那组多减 1.46 kg（−2.65 到 −0.26），代价是多掉 0.41 kg 瘦体重。但这些试验多数很短，最长最严的那项十二个月试验说没差别。长时间空腹还和胆囊有关。一项 6,547 人的横断面调查里，一天中第一餐每晚一小时，查出胆结石的比例高约 5%（OR 1.05，1.02–1.08）；第一餐拖到 9 点至 14 点的人比更早吃的高约 49%（OR 1.49，1.24–1.77）。机制是胆汁在胆囊里存得越久越容易析出结石。但这是同一时点的调查，也可能是先有了胆囊问题才改的吃饭习惯。中国开滦队列跟踪 5.6 年、369 例消化道癌：不吃早餐的人结直肠癌风险 2.32 倍（1.34–4.01），胆囊和肝外胆管癌 5.43 倍（1.34–21.93）。后一个数的可信范围宽到 21.93，说明事件太少，只能当线索看。合起来看，就控制体重而言，吃饭时间的影响很小，别为它花心力。至于长期完全不吃早餐好不好，现有证据全是关联、不能证明因果，但方向一致偏不利，想稳妥就正常吃，只是别指望它帮你减重。胃炎和胃溃疡的主因不是空腹，是幽门螺杆菌和长期吃止痛药，该查的见第 1 节第 23 条（查幽门螺杆菌，阳性就根除）。体检查出胆囊结石但从没疼过该怎么办，见本节第 20 条（体检查出胆囊结石但从没疼过，不要预防性切胆囊）。想控制体重，真正有证据的是吃什么和吃多少，见第 2 节第 27 条（每天吃够 5 份水果蔬菜）、第 2 节第 28 条（少吃超加工食品）和第 2 节第 32 条（把 BMI 控制在 20–25）。糖尿病人、正在吃降糖药或者怀孕的人不适用，漏一顿可能低血糖，按医嘱来。极端断食和催吐是另一回事，见第 28 节第 1 条（不要用极端节食、断食或催吐来控制体重）。 **Evidence:** A. This topic remains controversial. The 17% rise in cardiovascular disease risk stems from observational studies without controlled group assignments. Breakfast skippers also tend to smoke more, drink more alcohol, lead more sedentary lifestyles, and have lower incomes; these factors are not fully accounted for in the data, so it is unclear how much of this risk is directly attributable to skipping breakfast. The all-cause mortality finding also crosses 1 but lacks statistical significance. 16:8 intermittent fasting is similarly debated: a pooled analysis of 30 trials involving 1,341 participants showed that when both groups ate the same amount of food, the time-restricted eating group lost 1.46 kg more on average (95% CI −2.65 to −0.26), but at the cost of losing 0.41 kg more lean body mass. Most of these trials were very short in duration; the longest and most rigorous 12-month trial found no meaningful weight difference between the two groups. Prolonged fasting may also affect gallbladder health. One cross-sectional survey of 6,547 people found that for every hour later a person ate their first meal, their risk of gallstones rose by 5% (OR 1.05, 95% CI 1.02–1.08); those whose first meal was between 9 a.m. and 2 p.m. had a 49% higher risk compared to earlier eaters (OR 1.49, 95% CI 1.24–1.77). The underlying mechanism is that bile remains in the gallbladder longer, increasing the likelihood of stone formation. However, this is a cross-sectional study, so it is possible that existing gallbladder issues prompted people to change their eating habits. The Kaiping Cohort Study in China followed 369 cases of digestive tract cancer over 5.6 years: breakfast skippers had a 2.32-fold higher risk of colorectal cancer (95% CI 1.34–4.01) and a 5.43-fold higher risk of gallbladder and extrahepatic bile duct cancer (95% CI 1.34–21.93). The very wide confidence interval for the latter figure indicates very few events occurred, so this should be viewed as a preliminary clue rather than conclusive evidence. Overall, when it comes to weight control, meal timing has minimal impact; there is no need to spend mental energy on this factor. As for whether long-term breakfast skipping is beneficial, all available evidence is correlational, not causal, but the trend leans toward negative outcomes. To be on the safe side, it is better to eat regular meals; don’t expect skipping breakfast to help you lose weight. The primary causes of gastritis and gastric ulcers are Helicobacter pylori infection and long-term use of painkillers; details are covered in Section 1, Item 23. For people who have gallstones detected via checkups but never experience pain, guidance is provided in Section 1, Item 20. To effectively control weight, proven strategies are eating enough fruits and vegetables (Section 2, Item 27), cutting back on ultra-processed foods (Section 2, Item 28), and keeping BMI within 20–25 (Section 2, Item 32). These recommendations do not apply to people with diabetes, those taking blood sugar-lowering medication, or pregnant individuals; skipping meals could lead to hypoglycemia in these groups, so they must follow their doctor’s instructions. Extreme fasting and induced vomiting are separate issues altogether; see Section 28, Item 1 for details. **Source summary:** Popular belief holds that skipping breakfast leads to overeating at lunch and dinner, ultimately increasing total daily calorie intake. Research does not support this: people who skipped breakfast consumed over 200 fewer calories per day on average, and ended up slightly lighter. Compared to simply eating less overall, 16:8 intermittent fasting produces no meaningful difference in weight after a full year. That said, people who regularly skip breakfast do have a roughly 17% higher risk of cardiovascular disease; no significant difference in overall mortality has been observed, however. **Low-ROI detour:** Move “Don’t expect skipping breakfast or the 16:8 intermittent fasting method to help you control your weight; instead, pick a meal timing you can stick to long-term.” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Popular belief holds that skipping breakfast leads to overeating at lunch and dinner, ultimately increasing total daily calorie intake. Research does not support this: people who skipped breakfast consumed over 200 fewer calories per day on average, and ended up slightly lighter. Compared to simply eating less overall, 16:8 intermittent fasting produces no meaningful difference in weight after a full year. That said, people who regularly skip breakfast do have a roughly 17% higher risk of cardiovascular disease; no significant difference in overall mortality has been observed, however.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 01-023; 02-027; 06-020; 28-001 **Source links:** [Sievert K, Hussain SM, Page MJ, 等 (2019). Effect of breakfast on weight and energy intake: systematic review and meta-analysis of randomised controlled trials. BMJ.](https://doi.org/10.1136/bmj.l42); [Lowe DA, Wu N, Rohdin-Bibby L, 等 (2020). Effects of Time-Restricted Eating on Weight Loss and Other Metabolic Parameters in Women and Men With Overweight and Obesity. JAMA Internal Medicine.](https://doi.org/10.1001/jamainternmed.2020.4153); [Liu D, Huang Y, Huang C, 等 (2022). Calorie Restriction with or without Time-Restricted Eating in Weight Loss. New England Journal of Medicine.](https://doi.org/10.1056/NEJMoa2114833); [Zhang H, Zhang S, Liu Y, 等 (2025). The association between skipping breakfast and cardiovascular disease: a meta analysis. Frontiers in Cardiovascular Medicine.](https://doi.org/10.3389/fcvm.2025.1565806); [Rong S, Snetselaar LG, Xu G, 等 (2019). Association of Skipping Breakfast With Cardiovascular and All-Cause Mortality. Journal of the American College of Cardiology.](https://doi.org/10.1016/j.jacc.2019.01.065); [Fernandes-Alves D, Teixeira GP, Guimarães KC, Crispim CA (2026). Systematic Review and Meta-analysis of Randomized Clinical Trials Comparing Time-Restricted Eating With and Without Caloric Restriction for Weight Loss. Nutrition Reviews.](https://doi.org/10.1093/nutrit/nuaf053); [Sun T, Zhang L, Lu Y, 等 (2024). Non-linear relationship between the first meal time of the day and gallstone incidence in American adults. Frontiers in Nutrition.](https://doi.org/10.3389/fnut.2024.1521707); [Liu T, Wang Y, Wang X, 等 (2023). Habitually Skipping Breakfast Is Associated with the Risk of Gastrointestinal Cancers: Evidence from the Kailuan Cohort Study. Journal of General Internal Medicine.](https://doi.org/10.1007/s11606-023-08094-7) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md --- ### 06-027 — Don’t believe claims that masturbation harms health or that abstaining improves wellbeing; what really matters is whether it interferes with sleep, work, or relationships. Original title: 不要相信「手淫伤身」「戒色才能变好」，真正要看的是有没有耽误睡觉、工作和关系 **Source text (English):** ### 27. Don’t believe claims that masturbation harms health or that abstaining improves wellbeing; what really matters is whether it interferes with sleep, work, or relationships. - Cost: Zero. You save money you’d otherwise spend on dubious “kidney‑tonic” remedies, “abstinence” courses, and the chronic anxiety that comes from self‑blame. - In plain terms: No credible research shows masturbation harms health. One large U.S. study found men who ejaculated more often had roughly 20% fewer cases of prostate cancer. A British study, however, noted a higher risk among men who reported frequent ejaculation in their twenties and thirties, so neither figure should be taken as a health‑boosting prescription. Many people who feel “addicted” to pornography actually struggle because the behavior clashes with their personal moral beliefs. - Benefit: A U.S. study followed 31,925 men through 2010, asking each to report how often they ejaculated each month. Compared with men ejaculating 4–7 times monthly, those ejaculating more than 21 times had a hazard ratio of 0.81 (95% CI 0.72–0.92) for prostate cancer — a roughly 19% reduction — when the count was measured at ages 20–29. At ages 40–49 the ratio was 0.78 (0.69–0.89), a roughly 22% drop, mainly affecting low‑risk prostate cancers. A British case‑control study of 431 prostate‑cancer patients and 409 controls found a higher risk for men reporting frequent masturbation in their twenties and thirties, but a lower risk for those who reported it frequently after age 50. Regarding pornography, a meta‑analysis concluded that many people labeling themselves “addicted” are simply experiencing a conflict between their actions and personal values, rather than being driven solely by excessive exposure. - Evidence grade: B - Sources:Rider JR, Wilson KM, Sinnott JA, et al. (2016). Ejaculation Frequency and Risk of Prostate Cancer: Updated Results with an Additional Decade of Follow-up. European Urology, 70(6), 974–982. ; Dimitropoulou P, Lophatananon A, Easton D, et al. (2009). Sexual activity and prostate cancer risk in men diagnosed at a younger age. BJU International, 103(2), 178–185. ; Grubbs JB, Perry SL, Wilt JA, Reid RC. (2019). Pornography Problems Due to Moral Incongruence: An Integrative Model with a Systematic Review and Meta-Analysis. Archives of Sexual Behavior, 48(2), 397–415. - Notes: This topic remains controversial. Both prostate‑cancer studies merely observed correlations without controlled groups, and the frequency figures were self‑reported, so the evidence only supports the conclusion that there is no evidence of harm; it does not justify encouraging more frequent ejaculation. The British authors themselves note that the later‑age protective effect could reflect illness preceding reduced activity. The pornography meta‑analysis did not provide effect sizes, so only a directional trend is reported. The modest benefit rating reflects that the reduction applies mainly to low‑risk prostate cancers, not to mortality. Red flags that warrant a visit to a psychiatrist or psychologist include chronic sleep loss, missed work, damaged relationships, and an inability to cut back despite wanting to. For sleep issues, see Section 3, Item 9 (avoid staying up late for games, short videos, or porn). If you’re concerned about erectile problems linked to porn use, follow Section 1, Item 28: get a cardiovascular check‑up first. Legal consequences of sharing or selling pornographic material are outlined in Section 9, Item 4. Ultimately, the only person who benefits is you. **Original text (Chinese):** ### 27. 不要相信「手淫伤身」「戒色才能变好」，真正要看的是有没有耽误睡觉、工作和关系 - 成本：不花钱。省下的是买「补肾」偏方和「戒色」课程的钱，还有长期自责的那份焦虑。 - 说人话：没有研究说手淫伤身。美国一项大研究反而看到，射精次数多的男性，前列腺癌少约两成。英国一项研究看到二三十岁时次数多的人风险偏高，所以两边都不能当成锻炼身体的理由。很多人觉得自己「看色情上瘾」，更多是因为这事和自己的道德观打架。 - 收益：先看身体。美国一项研究跟踪了 31925 名男性，到 2010 年。每个人自己报告每月射精几次，再按次数分组。和每月 4 到 7 次的人比，每月 21 次以上的人前列腺癌 HR 0.81（95% CI 0.72–0.92，低约 19%），这是按 20 到 29 岁时的次数算的。按 40 到 49 岁时的次数算，HR 0.78（0.69–0.89，低约 22%）。少掉的主要是低危的前列腺癌。反方是英国一项病例对照研究，比了 431 名 60 岁前确诊的患者和 409 名对照。二三十岁时手淫频繁的人风险偏高，五十多岁时频繁的人风险偏低。再看色情内容。一篇系统综述加荟萃分析认为，很多人觉得自己「上瘾了」，更多是行为和自己信的道理对不上，不只是看得多（美国 / 英国） - 证据等级：B - 来源：Rider JR, Wilson KM, Sinnott JA, et al. (2016). Ejaculation Frequency and Risk of Prostate Cancer: Updated Results with an Additional Decade of Follow-up. European Urology, 70(6), 974–982. ；Dimitropoulou P, Lophatananon A, Easton D, et al. (2009). Sexual activity and prostate cancer risk in men diagnosed at a younger age. BJU International, 103(2), 178–185. ；Grubbs JB, Perry SL, Wilt JA, Reid RC. (2019). Pornography Problems Due to Moral Incongruence: An Integrative Model with a Systematic Review and Meta-Analysis. Archives of Sexual Behavior, 48(2), 397–415. - 备注：争议。前列腺癌这两项研究都只是记录、没有分组对照，次数又是本人回忆的，所以结论只能到「没看到伤身的证据」，不能反过来劝人多做。英国那项的作者自己也说，五十多岁那段可能是先病了才次数少。色情那篇的摘要没有给出效应量，所以这里只写方向。收益定成小，是因为降的主要是低危前列腺癌，不是死亡。真正该去精神科或心理科的信号是：为这事熬夜、误工、影响伴侣关系，想停也停不下来。熬夜见第 3 节第 9 条（不为游戏、短视频、色情内容熬夜）。担心看色情看出了勃起问题，先按第 1 节第 28 条（勃起功能出了问题先去查心血管）去查。往群里发、卖资源的法律后果见第 9 节第 4 条（黄色视频自己看归自己）。受益人是你自己。 **Evidence:** B. This topic remains controversial. Both prostate‑cancer studies merely observed correlations without controlled groups, and the frequency figures were self‑reported, so the evidence only supports the conclusion that there is no evidence of harm; it does not justify encouraging more frequent ejaculation. The British authors themselves note that the later‑age protective effect could reflect illness preceding reduced activity. The pornography meta‑analysis did not provide effect sizes, so only a directional trend is reported. The modest benefit rating reflects that the reduction applies mainly to low‑risk prostate cancers, not to mortality. Red flags that warrant a visit to a psychiatrist or psychologist include chronic sleep loss, missed work, damaged relationships, and an inability to cut back despite wanting to. For sleep issues, see Section 3, Item 9 (avoid staying up late for games, short videos, or porn). If you’re concerned about erectile problems linked to porn use, follow Section 1, Item 28: get a cardiovascular check‑up first. Legal consequences of sharing or selling pornographic material are outlined in Section 9, Item 4. Ultimately, the only person who benefits is you. **Source summary:** No credible research shows masturbation harms health. One large U.S. study found men who ejaculated more often had roughly 20% fewer cases of prostate cancer. A British study, however, noted a higher risk among men who reported frequent ejaculation in their twenties and thirties, so neither figure should be taken as a health‑boosting prescription. Many people who feel “addicted” to pornography actually struggle because the behavior clashes with their personal moral beliefs. **Low-ROI detour:** Move “Don’t believe claims that masturbation harms health or that abstaining improves wellbeing; what really matters is whether it interferes with sleep, work, or relationships.” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “No credible research shows masturbation harms health. One large U.S. study found men who ejaculated more often had roughly 20% fewer cases of prostate cancer. A British study, however, noted a higher risk among men who reported frequent ejaculation in their twenties and thirties, so neither figure should be taken as a health‑boosting prescription. Many people who feel “addicted” to pornography actually struggle because the behavior clashes with their personal moral beliefs.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 03-009; 09-004 **Source links:** [Rider JR, Wilson KM, Sinnott JA, et al. (2016). Ejaculation Frequency and Risk of Prostate Cancer: Updated Results with an Additional Decade of Follow-up. European Urology, 70(6), 974–982.](https://doi.org/10.1016/j.eururo.2016.03.027); [Dimitropoulou P, Lophatananon A, Easton D, et al. (2009). Sexual activity and prostate cancer risk in men diagnosed at a younger age. BJU International, 103(2), 178–185.](https://doi.org/10.1111/j.1464-410x.2008.08030.x); [Grubbs JB, Perry SL, Wilt JA, Reid RC. (2019). Pornography Problems Due to Moral Incongruence: An Integrative Model with a Systematic Review and Meta-Analysis. Archives of Sexual Behavior, 48(2), 397–415.](https://doi.org/10.1007/s10508-018-1248-x) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md --- ### 06-028 — Don’t spend money on “sexual orientation conversion” or “gay conversion therapy,” and don’t send your family members to such programs. Original title: 不要花钱做「性取向矫正」「同性恋治疗」，也不要把家里人送去 **Source text (English):** ### 28. Don’t spend money on “sexual orientation conversion” or “gay conversion therapy,” and don’t send your family members to such programs. - Cost: No cost at all. What you save is the money you would otherwise spend on conversion clinics, counseling centers, and the revenue generated by these “conversion” services. The real challenge is getting family members to accept that this isn’t necessary. - In plain terms: After reviewing relevant research, an expert panel from the American Psychological Association concluded that these conversion efforts cannot change a person’s sexual orientation and may actually cause harm. In one U.S. survey, nearly 90% of people who had undergone conversion therapy reported having suicidal thoughts. In China, a psychiatric hospital forcibly admitted a man under the label of “sexual preference disorder”; a court later ruled this a violation of his rights and ordered the hospital to pay him 5,000 yuan in compensation. - Benefit: The 2009 APA task force report states that attempts to change sexual orientation “are unlikely to succeed and carry a certain risk of harm.” It also advises both parents and children to avoid any mandatory or inpatient conversion programs for minors. A nationwide U.S. survey of 1,518 LGBTQ+ adults found that about 7% had undergone conversion therapy; 80% of them were referred by religious figures. After adjusting for age and childhood trauma, people who had undergone conversion therapy had a 92% higher odds of having had suicidal thoughts at some point in their lives (OR 1.92, 95% CI 1.01–3.64). Their odds of having planned a suicide attempt were 75% higher (OR 1.75, 1.01–3.06), and their odds of attempting suicide without serious injury were 88% higher (OR 1.88, 1.01–3.50). Another study of 245 young adults aged 21–25 found that 22% of those who had never undergone conversion therapy attempted suicide; this figure rose to 48.1% among those whose parents tried to change their orientation, and to 62.8% among those whose parents sent them to therapists or religious figures for conversion. WHO’s ICD-10 classification explicitly states that “sexual orientation itself is not considered a disorder.” In 2017, a court in Zhumadian, Henan Province, ruled that a psychiatric hospital had violated a man’s rights by forcibly admitting him under the “sexual preference disorder” label; the court noted that his condition was mild and he showed no suicidal or violent tendencies, so he did not meet criteria for mandatory treatment. The court ordered the hospital to issue a public apology and pay 5,000 yuan in compensation for emotional distress (U.S. and China). - Evidence grade: B - Sources: American Psychological Association Task Force on Appropriate Therapeutic Responses to Sexual Orientation (2009). Report of the Task Force on Appropriate Therapeutic Responses to Sexual Orientation. ; Blosnich JR, Henderson ER, Coulter RWS, Goldbach JT, Meyer IH. (2020). Sexual Orientation Change Efforts, Adverse Childhood Experiences, and Suicide Ideation and Attempt Among Sexual Minority Adults, United States, 2016–2018. American Journal of Public Health, 110(7), 1024–1030. ; Ryan C, Toomey RB, Diaz RM, Russell ST. (2020). Parent-Initiated Sexual Orientation Change Efforts With LGBT Adolescents: Implications for Young Adult Mental Health and Adjustment. Journal of Homosexuality, 67(2), 159–173. ; World Health Organization. ICD-10 Version:2019, F66 Psychological and behavioral disorders associated with sexual development and orientation. ; National People’s Congress Standing Committee (revised in 2018). Mental Health Law (Articles 23, 30, 78). ; Reprinted on the website of the People’s Procuratorate of the Guangxi Zhuang Autonomous Region, The Beijing News (2017). Final hearing on Zhumadian “gay forced treatment case”. ; Opposition: Sullins DP. (2022). Sexual Orientation Change Efforts Do Not Increase Suicide: Correcting a False Research Narrative. Archives of Sexual Behavior, 51, 3377–3393. ; Blosnich JR, Coulter RWS, Henderson ER, et al. (2023). Correcting a False Research Narrative: A Commentary on Sullins (2022). Archives of Sexual Behavior, 52(3), 885–888. - Notes: This topic remains controversial. In 2022, Sullins reanalyzed the same dataset while excluding participants who already reported suicidal thoughts prior to conversion therapy; this analysis showed no significant link between conversion therapy and suicidal thoughts (OR 0.44, 0.20–0.94). Sullins’ organization opposes LGBTQ+ rights, and the original study authors have responded to these findings. While the extent of harm caused by conversion therapy is still debated, there is no credible evidence contradicting the fact that such therapy cannot change sexual orientation. This study was assigned a Grade B rating because all data on potential harm were collected via retrospective self-report surveys. Legally, involuntary hospitalization is permitted only for individuals with severe mental disorders who pose a risk of harming themselves or others; voluntary participation is required for all other cases. Mental health professionals are prohibited from providing conversion therapy. Intentionally admitting someone without a mental disorder to a psychiatric facility can result in legal liability. Individuals struggling emotionally due to this issue may seek help from psychiatrists or clinical psychologists to alleviate their distress. Guidance on how families should respond after a child comes out is provided in Section 30, Item 15 (“When a child says they’re attracted to the same sex”). The primary beneficiaries of avoiding conversion therapy are both you and your family members. **Original text (Chinese):** ### 28. 不要花钱做「性取向矫正」「同性恋治疗」，也不要把家里人送去 - 成本：不花钱。省下的是矫正机构、心理诊所和「戒同」营收的钱。难的是家里人坚持要送。 - 说人话：美国心理学会的专家组看完研究后说，这类矫正改不了性取向，还可能伤人。美国一项调查里，做过矫正的人有过自杀念头的多了近九成。国内有精神病院以「性偏好障碍」为名强制收治一名男子，被法院判侵权、赔 5000 元。 - 收益：美国心理学会 2009 年的工作组报告说，改变性取向的努力「不太可能成功，并且有一定的伤害风险」。对把未成年人送进强制或住院式的矫正项目，报告建议父母和孩子都不要考虑。美国一项全国代表性调查访问了 1518 名性少数成年人，约 7% 做过矫正，其中八成来自宗教人士。扣除年龄、童年不幸经历等因素后，做过矫正的人一生中有过自杀念头的 OR 1.92（95% CI 1.01–3.64，高约九成）。计划过自杀的 OR 1.75（1.01–3.06）。没受伤或受轻伤的自杀尝试 OR 1.88（1.01–3.50）。另一项研究访问了 245 名 21 到 25 岁的年轻人。青春期没被矫正过的，22.0% 试过自杀。父母自己试图改变孩子性取向的，是 48.1%。父母还把孩子送去找治疗师或宗教人士的，是 62.8%。世界卫生组织的疾病分类 ICD-10 写明：「性取向本身不被视为一种障碍」。2017 年河南驻马店驿城区法院审了一个案子：精神病院以「性偏好障碍」为名强制收治一名男子。法院认为他「病情一般，也无自杀、伤人、毁物等行为或危险，不符合应当强制治疗的条件」。法院判医院公开道歉，赔精神抚慰金 5000 元（美国 / 中国） - 证据等级：B - 来源：American Psychological Association Task Force on Appropriate Therapeutic Responses to Sexual Orientation (2009). Report of the Task Force on Appropriate Therapeutic Responses to Sexual Orientation. ；Blosnich JR, Henderson ER, Coulter RWS, Goldbach JT, Meyer IH. (2020). Sexual Orientation Change Efforts, Adverse Childhood Experiences, and Suicide Ideation and Attempt Among Sexual Minority Adults, United States, 2016–2018. American Journal of Public Health, 110(7), 1024–1030. ；Ryan C, Toomey RB, Diaz RM, Russell ST. (2020). Parent-Initiated Sexual Orientation Change Efforts With LGBT Adolescents: Implications for Young Adult Mental Health and Adjustment. Journal of Homosexuality, 67(2), 159–173. ；World Health Organization. ICD-10 Version:2019, F66 Psychological and behavioural disorders associated with sexual development and orientation. ；全国人大常委会 (2018 年修正). 精神卫生法（第二十三、三十、七十八条）. ；广西壮族自治区人民检察院网站转载新京报 (2017). 驻马店「同性恋强制治疗案」终审. ；澎湃新闻 (2014-08-02). 首例“矫正同性恋”案在京审理，诊所被指有“三大罪状”（澎湃见习记者 周辰，实习生 尹瑞涛）. （网页存档 ）；澎湃新闻 (2014-12-21). 中国进入多元性别时代：李银河“出柜”与电击中心败诉（澎湃新闻记者 周哲）. （网页存档 ）；反方：Sullins DP. (2022). Sexual Orientation Change Efforts Do Not Increase Suicide: Correcting a False Research Narrative. Archives of Sexual Behavior, 51, 3377–3393. ；Blosnich JR, Coulter RWS, Henderson ER, et al. (2023). Correcting a False Research Narrative: A Commentary on Sullins (2022). Archives of Sexual Behavior, 52(3), 885–888. - 备注：争议。Sullins 2022 用同一批数据重算，扣掉了矫正之前就有的自杀念头。这样算下来，矫正和自杀念头不再是正相关（OR 0.44，0.20–0.94）。Sullins 所在的机构立场反对同性恋，原作者也写了回应。所以伤害有多大还有争议，但「改不了」这一点没有看到反方证据。给 B 是因为伤害的数字都来自事后回忆的调查。法律上，住院治疗实行自愿原则，只有严重精神障碍、又有伤害自己或别人的危险，才能强制住院。心理咨询人员不许做心理治疗。故意把不是精神障碍的人送进医院治疗，要承担赔偿责任。2014 年，一名男子在重庆心语飘香心理咨询中心被催眠、电击「治疗」同性恋，事后起诉。北京海淀法院判这家中心公开道歉、赔偿经济损失。据报道，判决书写明同性恋不是精神疾病，中心承诺能治属于虚假宣传。此案只有澎湃新闻的报道，法院官网上没找到判决原文。心里为这件事长期痛苦的，可以去精神科或临床心理科，目标是缓解痛苦。孩子说出来之后家里怎么做，见第 30 节第 15 条（孩子说自己喜欢同性）。受益人是你自己和家里人。 **Evidence:** B. This topic remains controversial. In 2022, Sullins reanalyzed the same dataset while excluding participants who already reported suicidal thoughts prior to conversion therapy; this analysis showed no significant link between conversion therapy and suicidal thoughts (OR 0.44, 0.20–0.94). Sullins’ organization opposes LGBTQ+ rights, and the original study authors have responded to these findings. While the extent of harm caused by conversion therapy is still debated, there is no credible evidence contradicting the fact that such therapy cannot change sexual orientation. This study was assigned a Grade B rating because all data on potential harm were collected via retrospective self-report surveys. Legally, involuntary hospitalization is permitted only for individuals with severe mental disorders who pose a risk of harming themselves or others; voluntary participation is required for all other cases. Mental health professionals are prohibited from providing conversion therapy. Intentionally admitting someone without a mental disorder to a psychiatric facility can result in legal liability. Individuals struggling emotionally due to this issue may seek help from psychiatrists or clinical psychologists to alleviate their distress. Guidance on how families should respond after a child comes out is provided in Section 30, Item 15 (“When a child says they’re attracted to the same sex”). The primary beneficiaries of avoiding conversion therapy are both you and your family members. **Source summary:** After reviewing relevant research, an expert panel from the American Psychological Association concluded that these conversion efforts cannot change a person’s sexual orientation and may actually cause harm. In one U.S. survey, nearly 90% of people who had undergone conversion therapy reported having suicidal thoughts. In China, a psychiatric hospital forcibly admitted a man under the label of “sexual preference disorder”; a court later ruled this a violation of his rights and ordered the hospital to pay him 5,000 yuan in compensation. **Low-ROI detour:** Move “Don’t spend money on “sexual orientation conversion” or “gay conversion therapy,” and don’t send your family members to such programs.” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “After reviewing relevant research, an expert panel from the American Psychological Association concluded that these conversion efforts cannot change a person’s sexual orientation and may actually cause harm. In one U.S. survey, nearly 90% of people who had undergone conversion therapy reported having suicidal thoughts. In China, a psychiatric hospital forcibly admitted a man under the label of “sexual preference disorder”; a court later ruled this a violation of his rights and ordered the hospital to pay him 5,000 yuan in compensation.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 30-015 **Source links:** [American Psychological Association Task Force on Appropriate Therapeutic Responses to Sexual Orientation (2009). Report of the Task Force on Appropriate Therapeutic Responses to Sexual Orientation.](https://www.apa.org/pi/lgbt/resources/therapeutic-response.pdf); [Blosnich JR, Henderson ER, Coulter RWS, Goldbach JT, Meyer IH. (2020). Sexual Orientation Change Efforts, Adverse Childhood Experiences, and Suicide Ideation and Attempt Among Sexual Minority Adults, United States, 2016–2018. American Journal of Public Health, 110(7), 1024–1030.](https://doi.org/10.2105/AJPH.2020.305637); [Ryan C, Toomey RB, Diaz RM, Russell ST. (2020). Parent-Initiated Sexual Orientation Change Efforts With LGBT Adolescents: Implications for Young Adult Mental Health and Adjustment. Journal of Homosexuality, 67(2), 159–173.](https://doi.org/10.1080/00918369.2018.1538407); [World Health Organization. ICD-10 Version:2019, F66 Psychological and behavioural disorders associated with sexual development and orientation.](https://icd.who.int/browse10/2019/en#/F66); [全国人大常委会 (2018 年修正). 精神卫生法（第二十三、三十、七十八条）.](https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf7448a066d); [广西壮族自治区人民检察院网站转载新京报 (2017). 驻马店「同性恋强制治疗案」终审.](http://www.gx.jcy.gov.cn/jblm/shgz/201709/t20170920_2068489.shtml); [澎湃新闻 (2014-08-02). 首例“矫正同性恋”案在京审理，诊所被指有“三大罪状”（澎湃见习记者 周辰，实习生 尹瑞涛）.](https://www.thepaper.cn/newsDetail_forward_1259405); [澎湃新闻 (2014-12-21). 中国进入多元性别时代：李银河“出柜”与电击中心败诉（澎湃新闻记者 周哲）.](https://www.thepaper.cn/newsDetail_forward_1287582); [反方：Sullins DP. (2022). Sexual Orientation Change Efforts Do Not Increase Suicide: Correcting a False Research Narrative. Archives of Sexual Behavior, 51, 3377–3393.](https://doi.org/10.1007/s10508-022-02408-2); [Blosnich JR, Coulter RWS, Henderson ER, et al. (2023). Correcting a False Research Narrative: A Commentary on Sullins (2022). Archives of Sexual Behavior, 52(3), 885–888.](https://doi.org/10.1007/s10508-022-02521-2) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md --- ### 06-029 — Do not rely on lifting-posture training alone to prevent back pain; reduce heavy, repeated lifting and exercise Original title: 不要指望学会「正确搬运姿势」、上搬运培训就能防腰痛，要减的是搬的重量和次数，平时多锻炼 **Source text (English):** ### 29. Do not rely on lifting-posture training alone to prevent back pain; reduce heavy, repeated lifting and exercise - Cost: Reducing load and repetition may require work changes; regular exercise takes ongoing time. - In plain terms: The reviewed evidence did not show that lifting-technique training alone prevents back pain. Heavier and more frequent lifting was associated with greater risk, while regular exercise was associated with fewer episodes. - Applicability and limits: These findings do not establish an individual diagnosis or replace workplace safety controls. The original source distinguishes associations from causal evidence. - Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below. **Original text (Chinese):** ### 29. 不要指望学会「正确搬运姿势」、上搬运培训就能防腰痛，要减的是搬的重量和次数，平时多锻炼 - 成本：不花钱。不用再为搬东西时腰弯没弯较劲，也不用为护腰课和护腰带花钱。要做的是两件事。重的东西拆开搬、用推车或找人一起搬，这只多花几分钟。每周抽几次时间锻炼，这要长期坚持。 - 说人话：上过搬运姿势培训的工人，后来腰痛的并不比没上过的少。搬东西时腰弯得多的人，也没看出更容易腰痛。和腰痛有关的是搬得重、搬得多，每次多搬 10 公斤或每天多搬 10 次，风险高约一成。平时规律锻炼的人，腰痛发作少三成多到四成多。 - 收益：先看培训。Cochrane 系统综述 2011 年版汇总了 9 项随机分组的试验，共 20101 名员工。其中 7 项试验、19317 人的结果是：上过搬运培训的人和什么都没做的人，后来报告的腰痛差不多（OR 1.17，95% CI 0.68–2.02，可信范围跨过 1）。和只看了一段视频的人比，RR 0.93（0.69–1.25），也差不多。证据质量是中等。作者的结论是，搬运建议和培训不管配不配搬运工具，都防不住腰痛和腰痛造成的失能。再看弯腰。2020 年一篇系统综述汇总了搬东西时腰弯多少的研究，证据质量低。唯一一项跟踪研究里，后来腰痛和没腰痛的人，搬东西时腰最多弯的角度只差 1.5 度（−0.7 到 3.7），不显著。11 项研究里有 9 项没看到两组有差别。另有 7 项研究换了一种量法，腰痛的人搬东西时腰反而少弯 6.0 度（−11.2 到 −0.9）。作者的结论是，没有证据说腰弯得多会招来腰痛。最后看该怎么做。一篇荟萃汇总了 8 项跟踪研究：每次搬的东西每重 10 公斤，腰痛风险 OR 1.11（1.05–1.18，高约 11%）。每天每多搬 10 次，OR 1.09（1.03–1.15，高约 9%）。另一篇汇总了 21 项随机试验、30850 人。锻炼加讲解让腰痛发作的风险 RR 0.55（0.41–0.74，低约 45%），证据质量中等。单靠锻炼 RR 0.65（0.50–0.86，低约 35%），证据质量低到很低。单靠讲解 RR 1.03（0.83–1.27），护腰带 RR 1.01（0.71–1.44），都看不出效果。英国健康与安全执行局（HSE）的官方指南也写明：单靠培训保证不了搬运安全，好的搬运手法也替代不了配搬运工具、改进任务和货物。 - 证据等级：A - 来源：Verbeek JH, Martimo KP, Karppinen J, Kuijer PP, Viikari-Juntura E, Takala EP. (2011). Manual material handling advice and assistive devices for preventing and treating back pain in workers. Cochrane Database of Systematic Reviews, CD005958. ；Saraceni N, Kent P, Ng L, Campbell A, Straker L, O'Sullivan P. (2020). To Flex or Not to Flex? Is There a Relationship Between Lumbar Spine Flexion During Lifting and Low Back Pain? A Systematic Review With Meta-analysis. Journal of Orthopaedic & Sports Physical Therapy, 50(3), 121–130. ；Coenen P, Gouttebarge V, van der Burght AS, et al. (2014). The effect of lifting during work on low back pain: a health impact assessment based on a meta-analysis. Occupational and Environmental Medicine, 71(12), 871–877. ；Steffens D, Maher CG, Pereira LS, et al. (2016). Prevention of Low Back Pain: A Systematic Review and Meta-analysis. JAMA Internal Medicine, 176(2), 199–208. ；Health and Safety Executive. Manual handling at work: Training; Good handling technique. ；；反方：Wai EK, Roffey DM, Bishop P, Kwon BK, Dagenais S. (2010). Causal assessment of occupational lifting and low back pain: results of a systematic review. The Spine Journal, 10(6), 554–566. - 备注：争议。搬得重、搬得多这一侧说法不一。2010 年一篇系统综述找到 9 项高质量研究，4 项看到关联，5 项没看到。作者认为工作中搬东西不太可能单独导致腰痛。所以「少搬重的」只有关联证据，证明不了因果。弯腰那篇的研究质量低，多数只比了同一时间的两群人。培训那篇的可信范围很宽，它也说没有随机试验看过培训能不能治已有的腰痛。HSE 仍然教一套手法：东西贴近腰，脚站稳，别扭腰，别猛拽。起身时背、髋、膝都微微弯，比完全弯腰或完全蹲下都好。照做没坏处，只是别指望它单独防住腰痛。收益定中，因为按降幅锻炼够得上大，但单靠锻炼的证据质量低，锻炼加讲解也没看出能少请病假，腰痛又不致命。锻炼怎么做见第 2 节第 16 条（每周做 30–60 分钟力量训练）和第 2 节第 11 条（每天走到 7000–8000 步）。受益人是你自己。 **Evidence:** A. These findings do not establish an individual diagnosis or replace workplace safety controls. The original source distinguishes associations from causal evidence. **Source summary:** The reviewed evidence did not show that lifting-technique training alone prevents back pain. Heavier and more frequent lifting was associated with greater risk, while regular exercise was associated with fewer episodes. **Low-ROI detour:** Move “Do not rely on lifting-posture training alone to prevent back pain; reduce heavy, repeated lifting and exercise” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The reviewed evidence did not show that lifting-technique training alone prevents back pain. Heavier and more frequent lifting was associated with greater risk, while regular exercise was associated with fewer episodes.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 02-016 **Source links:** [Verbeek JH, Martimo KP, Karppinen J, Kuijer PP, Viikari-Juntura E, Takala EP. (2011). Manual material handling advice and assistive devices for preventing and treating back pain in workers. Cochrane Database of Systematic Reviews, CD005958.](https://doi.org/10.1002/14651858.CD005958.pub3); [Saraceni N, Kent P, Ng L, Campbell A, Straker L, O'Sullivan P. (2020). To Flex or Not to Flex? Is There a Relationship Between Lumbar Spine Flexion During Lifting and Low Back Pain? A Systematic Review With Meta-analysis. Journal of Orthopaedic & Sports Physical Therapy, 50(3), 121–130.](https://doi.org/10.2519/jospt.2020.9218); [Coenen P, Gouttebarge V, van der Burght AS, et al. (2014). The effect of lifting during work on low back pain: a health impact assessment based on a meta-analysis. Occupational and Environmental Medicine, 71(12), 871–877.](https://doi.org/10.1136/oemed-2014-102346); [Steffens D, Maher CG, Pereira LS, et al. (2016). Prevention of Low Back Pain: A Systematic Review and Meta-analysis. JAMA Internal Medicine, 176(2), 199–208.](https://doi.org/10.1001/jamainternmed.2015.7431); Health and Safety Executive. Manual handling at work: Training; [Good handling technique.](https://www.hse.gov.uk/msd/manual-handling/training.htm); [Source 7](https://www.hse.gov.uk/msd/manual-handling/good-handling-technique.htm); [反方：Wai EK, Roffey DM, Bishop P, Kwon BK, Dagenais S. (2010). Causal assessment of occupational lifting and low back pain: results of a systematic review. The Spine Journal, 10(6), 554–566.](https://doi.org/10.1016/j.spinee.2010.03.033) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md --- ### 06-030 — Do not expect calcium or bone broth to make a fracture heal faster Original title: 不要指望骨折之后猛补钙、喝骨头汤能让骨头长得更快 **Source text (English):** ### 30. Do not expect calcium or bone broth to make a fracture heal faster - Cost: No extra supplement cost is needed unless a clinician identifies a specific need. - In plain terms: Trials have not shown that vitamin D improves fracture healing, and evidence on combined calcium and vitamin D is limited. People with a deficiency or osteoporosis may need different care. - Applicability and limits: Follow the treating clinician's fracture and nutrition advice. The source does not argue against treating a documented deficiency. - Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below. **Original text (Chinese):** ### 30. 不要指望骨折之后猛补钙、喝骨头汤能让骨头长得更快 - 成本：不花钱，还省下钙片、维生素 D 和天天熬汤的钱和工夫。要做的只是查出缺了再补，不缺就不额外补。 - 说人话：骨折后补维生素 D 的试验，没有一项看出骨头长得更好。钙和维 D 一起补的研究很少，说不清有没有用。一大碗骨头汤里的钙，只有每天该吃的几十分之一。本来就缺维 D、有骨质疏松的人另说。 - 收益：先看维生素 D。2023 年一篇系统综述收了 14 项研究、2734 名骨折病人。作者的结论是，单补维生素 D 对骨头愈合、长没长上和恢复后的功能影响很小。看出好处的几项研究，质量普遍偏低。作者写明，只算随机分组的试验，没有一项看出补了有好处。其中一项找了 100 名维 D 偏低的长骨骨折病人。一半人伤后两周内一次吃 10 万 IU，一半人吃安慰剂（假药）。两边各有 2 人骨头没长上，合起来是 4%。另一项找了 102 名 18 到 50 岁的大腿骨或小腿骨骨折病人，分四组吃不同剂量或安慰剂。3 个月和 12 个月时，愈合评分都没看出差别。还有一项找了 32 名手腕骨折的绝经后女性。和不补的人比，每天折合 1800 IU 的大剂量组，骨头的抗压硬度反而更低。再看钙。2014 年一篇系统综述说，维 D 不足或补维 D 对骨折愈合影响的临床研究很少，结论说不清。它找到的两项研究是钙和维 D 一起补，看到的是骨折处骨密度或骨痂（新长出来的骨头）多了，没看愈合快慢。最后看骨头汤。台湾高雄一项测定买了三种骨头汤面食，一份汤 450 到 550 克。每份汤里的钙平均 14 到 39 毫克，占每天 1000 毫克推荐量的 1.4% 到 3.9%。作者的结论是，一份汤的钙不到每天推荐量的 5%。中国的推荐量是 18 到 49 岁每天 800 毫克，50 岁以上 1000 毫克，每天上限 2000 毫克。这份标准写明，长期吃过量的钙会增加得肾结石的风险。美国一项试验找了 36282 名绝经后女性，每天吃 1000 毫克钙加 400 IU 维 D，平均跟踪 7 年。肾结石风险高约 17%（HR 1.17，95% CI 1.02–1.34，可信范围）。髋部骨折低约 12%，但不显著（HR 0.88，0.72–1.08）。它看起来划算，是因为「骨头是钙做的，多吃钙就长得快」这个直觉 - 证据等级：B - 来源：Gatt T, Grech A, Arshad H (2023). The Effect of Vitamin D Supplementation for Bone Healing in Fracture Patients: A Systematic Review. Advances in Orthopedics, 2023, 6236045. ；Haines N, Kempton LB, Seymour RB, et al. (2017). The effect of a single early high-dose vitamin D supplement on fracture union in patients with hypovitaminosis D: a prospective randomised trial. Bone & Joint Journal, 99-B(11), 1520-1525. ；Slobogean GP, Bzovsky S, O'Hara NN, et al. (2023). Effect of Vitamin D3 Supplementation on Acute Fracture Healing: A Phase II Screening Randomized Double-Blind Controlled Trial. JBMR Plus, 7, e10705. ；Heyer FL, de Jong JJ, Willems PC, et al. (2021). The Effect of Bolus Vitamin D3 Supplementation on Distal Radius Fracture Healing: A Randomized Controlled Trial Using HR-pQCT. Journal of Bone and Mineral Research, 36, 1492-1501. ；Gorter EA, Hamdy NA, Appelman-Dijkstra NM, Schipper IB (2014). The role of vitamin D in human fracture healing: a systematic review of the literature. Bone, 64, 288-297. ；Hsu DJ, Lee CW, Tsai WC, Chien YC (2017). Essential and toxic metals in animal bone broths. Food & Nutrition Research, 61, 1347478（表 2、表 3）. ；国家卫生和计划生育委员会 (2018). WS/T 578.2—2018 中国居民膳食营养素参考摄入量 第 2 部分：常量元素（表 1；定义 3.7）. ；Jackson RD, LaCroix AZ, Gass M, et al. (2006). Calcium plus vitamin D supplementation and the risk of fractures. New England Journal of Medicine, 354(7), 669-683. ；Doetsch AM, Faber J, Lynnerup N, et al. (2004). The effect of calcium and vitamin D3 supplementation on the healing of the proximal humerus fracture: a randomized placebo-controlled study. Calcified Tissue International, 75, 183-188. （备注里那项）；Gorter EA, Krijnen P, Schipper IB (2017). Vitamin D status and adult fracture healing. Journal of Clinical Orthopaedics and Trauma, 8(1), 34-37. （备注里那项） - 备注：争议：有两处小苗头。丹麦一项试验找了 30 名上臂近肩处骨折的老年女性，她们有骨质疏松或骨量偏低。每天吃 800 IU 维 D 加 1 克钙的人，第 6 周骨折处骨密度更高（0.623 对 0.570 g/cm²）。但它只量了骨密度，没看骨头长没长好，人也太少。那项 102 人的试验事后拆开看，大剂量维 D 的人功能评分略好，作者说还要再做试验确认。本来就缺维 D 的人另说。荷兰一项跟踪记录里，补了以后仍然缺的人，愈合拖慢的占 9.7%。本来不缺的人占 0.3%，补上来的人占 1.7%。这只是跟踪记录，证明不了因果。查出缺了，按医生说的补到正常。已经确诊骨质疏松、或者轻轻一摔就骨折的人，要的是抗骨质疏松药，见第 1 节第 40 条（抗骨质疏松药），钙片代替不了它。不缺维 D 的人长期补没有好处，见本节第 3 条（补维生素 D）。要否掉的是「额外猛补」，不是少吃钙，三餐里的钙照常吃够，见本节第 21 条（防肾结石把钙戒掉）。刚摔了怀疑骨折怎么办，见第 13 节第 41 条（怀疑骨折）。收益定中，是按一年钙片和维 D 的钱算的。受益人是你自己。 **Evidence:** B. Follow the treating clinician's fracture and nutrition advice. The source does not argue against treating a documented deficiency. **Source summary:** Trials have not shown that vitamin D improves fracture healing, and evidence on combined calcium and vitamin D is limited. People with a deficiency or osteoporosis may need different care. **Low-ROI detour:** Move “Do not expect calcium or bone broth to make a fracture heal faster” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Trials have not shown that vitamin D improves fracture healing, and evidence on combined calcium and vitamin D is limited. People with a deficiency or osteoporosis may need different care.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 01-040; 06-003; 06-021; 13-041 **Source links:** [Gatt T, Grech A, Arshad H (2023). The Effect of Vitamin D Supplementation for Bone Healing in Fracture Patients: A Systematic Review. Advances in Orthopedics, 2023, 6236045.](https://doi.org/10.1155/2023/6236045); [Haines N, Kempton LB, Seymour RB, et al. (2017). The effect of a single early high-dose vitamin D supplement on fracture union in patients with hypovitaminosis D: a prospective randomised trial. Bone & Joint Journal, 99-B(11), 1520-1525.](https://doi.org/10.1302/0301-620X.99B11.BJJ-2017-0271.R1); [Slobogean GP, Bzovsky S, O'Hara NN, et al. (2023). Effect of Vitamin D3 Supplementation on Acute Fracture Healing: A Phase II Screening Randomized Double-Blind Controlled Trial. JBMR Plus, 7, e10705.](https://doi.org/10.1002/jbm4.10705); [Heyer FL, de Jong JJ, Willems PC, et al. (2021). The Effect of Bolus Vitamin D3 Supplementation on Distal Radius Fracture Healing: A Randomized Controlled Trial Using HR-pQCT. Journal of Bone and Mineral Research, 36, 1492-1501.](https://doi.org/10.1002/jbmr.4311); [Gorter EA, Hamdy NA, Appelman-Dijkstra NM, Schipper IB (2014). The role of vitamin D in human fracture healing: a systematic review of the literature. Bone, 64, 288-297.](https://doi.org/10.1016/j.bone.2014.04.026); [Hsu DJ, Lee CW, Tsai WC, Chien YC (2017). Essential and toxic metals in animal bone broths. Food & Nutrition Research, 61, 1347478（表 2、表 3）.](https://doi.org/10.1080/16546628.2017.1347478); 国家卫生和计划生育委员会 (2018). WS/T 578.2—2018 中国居民膳食营养素参考摄入量 第 2 部分：常量元素（表 1; [定义 3.7）.](https://www.nhc.gov.cn/wjw/yingyang/201805/f2c614be95fe41dba8123c23a6e6fb55/files/1739783539207_73894.pdf); [Jackson RD, LaCroix AZ, Gass M, et al. (2006). Calcium plus vitamin D supplementation and the risk of fractures. New England Journal of Medicine, 354(7), 669-683.](https://doi.org/10.1056/NEJMoa055218); [Doetsch AM, Faber J, Lynnerup N, et al. (2004). The effect of calcium and vitamin D3 supplementation on the healing of the proximal humerus fracture: a randomized placebo-controlled study. Calcified Tissue International, 75, 183-188.](https://doi.org/10.1007/s00223-004-0167-0); [Gorter EA, Krijnen P, Schipper IB (2017). Vitamin D status and adult fracture healing. Journal of Clinical Orthopaedics and Trauma, 8(1), 34-37.](https://doi.org/10.1016/j.jcot.2016.09.003) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md --- ## 07. Surviving Broke Original chapter title: 没钱的时候怎么活 [← 回总目录](../README.md) 这一节算的是钱和保障。能领多少钱、能免多少钱、能得到什么服务、要满足什么条件，都写在里面，不折算成寿命。政策每年都在变，各地也不一样，所以金额和门槛都以你所在地当年公布的为准。条目的排序是：不花钱、手续少、见效快的排在前面。要攒长期资格的、各地差别大的排在后面。只凭经验、没有官方文件的放在最后。 本节条目按主题分成下面几块，括号里是条号。 **丢了工作**：在线申领失业保险金（第 1 条），就业困难人员认定（第 12 条），领职业培训补贴（第 13 条）。 **被欠工钱**：先投诉劳动监察（第 2 条），申请法律援助（第 3 条），被欠了工钱先分清 ### 07-001 — Apply online for unemployment benefits if you’ve lost your job Original title: 失业了先在线申领失业保险金 **Source text (English):** ### 1. Apply online for unemployment benefits if you’ve lost your job - Cost: There is no cost. You can submit the application via smartphone using any of three portals: the “12333 Mobile App”, the e‑Social Security Card mini‑program in WeChat or Alipay, or the National Social Insurance Public Service Platform. Having a social security card or ID is enough; in most regions you won’t need to visit an office. The prerequisite is to first register as unemployed. - In plain terms: If both your employer and you have paid into the yibao (basic medical insurance) system for at least one year and you didn’t resign voluntarily, you can receive payments after completing unemployment registration. If contributions total between one and five years, benefits last up to 12 months; between five and ten years, up to 18 months; and for ten or more years, up to 24 months. During this period, the unemployment insurance also covers your employee medical insurance premiums. The total number of years of contributions is 1999. - Benefit: To qualify you must meet three criteria: (1) your employer and you have each contributed to unemployment insurance for at least one year; (2) you lost the job through no fault of your own (legally termed “termination not due to personal choice”); and (3) you have registered as unemployed and are actively seeking work. The duration of benefits depends on your contribution history — up to 12 months for 1–5 years of contributions, 18 months for 5–10 years, and 24 months for 10+ years. Monthly amounts are set by provincial governments and vary by region; they are generally above the urban dibao level yet below the local minimum wage. The national aim is to gradually raise these payments to 90% of the minimum wage. While receiving benefits, you retain full eligibility for employee medical insurance, with premiums paid by the unemployment insurance fund on your behalf. - Evidence grade: A - Sources: State Council of China (1999). Unemployment Insurance Regulations (State Council of China Order No. 258, Articles 14, 16, 17, and 18; Article 16: "Unemployment insurance benefits are calculated from the date of unemployment registration"). ; Ministry of Human Resources and Social Security of China. National Human Resources and Social Security Government Service Platform·Unemployment Insurance Benefit Application Guide. ; National Development and Reform Commission of China Employment Department (2022). The unemployment insurance benefit standard will be gradually increased to 90% of the minimum wage. ; Liaoning Provincial Department of Human Resources and Social Security (2019). Notice on further adjustments to unemployment insurance standards: "In order to implement the "Guiding Opinions of the Ministry of Human Resources and Social Security of China on Adjusting Unemployment Insurance Benefits" (Ministry of Human Resources and Social Security of China Issue [2017] No. 71] "Gradually increase the unemployment insurance standard to 90% of the minimum wage standard" and other requirements. ; National People's Congress Standing Committee (2010). Social Insurance Law (Article 48). (State Taxation Administration of China Policy and Regulations Database) - Notes: Voluntary resignations do not qualify as “termination not due to personal choice”. Unemployment insurance pays your employee medical insurance premiums while you receive benefits. Exact amounts differ widely across provinces; always refer to the figures published by your local authority. The “90% of minimum wage” target originates from a 2017 guideline issued jointly by the Ministry of Human Resources and Social Security and the Ministry of Finance (Document No. 71 [2017]), which states that benefits should be “gradually raised to 90% of the minimum wage”; this is a long‑term goal, not an immediate standard. **Original text (Chinese):** ### 1. 失业了先在线申领失业保险金 - 成本：不花钱。用手机就能交申请，三个入口都行：「掌上 12333」App、微信或支付宝里的电子社保卡小程序、国家社会保险公共服务平台。手上有社保卡或者身份证就能办，多数地区不用跑现场。前提是先办好失业登记。 - 说人话：单位和你自己交满 1 年、又不是你主动提的辞职，办完失业登记就能领钱。交满 1 年不到 5 年，最多领 12 个月。满 5 年不到 10 年，最多 18 个月。10 年以上，最多 24 个月。领钱这段时间，职工医保有失业保险替你交。 - 收益：要同时满足三个条件。一是单位和你本人交失业保险累计满 1 年。二是不是你自己主动提的辞职（法律叫「非因本人意愿中断就业」）。三是已经办了失业登记，并且有找工作的意愿。能领多久按缴费年限算。累计满 1 年不足 5 年，最长领 12 个月。满 5 年不足 10 年，最长 18 个月。10 年以上，最长 24 个月。每月发多少由省级政府定，各省不一样。金额低于当地最低工资，高于城市低保。国家的目标是逐步提到最低工资标准的 90%。领失业保险金这段时间，你照样参加职工基本医疗保险、享受基本医疗保险待遇。该交的那笔基本医疗保险费从失业保险基金里出，你个人不交（全国，条例 1999 年起施行） - 证据等级：A - 来源：国务院 (1999). 失业保险条例（国务院令第 258 号，第十四、十六、十七、十八条；第十六条：「失业保险金自办理失业登记之日起计算」）. ；人力资源社会保障部. 全国人社政务服务平台·失业保险待遇申领办事指南. ；国家发展改革委就业司 (2022). 失业保险金标准，将逐步提高至最低工资的 90%. ；辽宁省人力资源和社会保障厅 (2019). 关于进一步调整失业保险金标准的通知：「为落实《人力资源社会保障部财政部关于调整失业保险金标准的指导意见》(人社部发〔2017〕71号〕"逐步将失业保险金标准提高到最低工资标准的90%"等要求」. ；全国人大常委会 (2010). 社会保险法（第四十八条）. （国家税务总局政策法规库） - 备注：自己主动辞职的，不算「非因本人意愿」，领不了。所以离职时别签「个人原因主动辞职」，见第 19 节第 7 条。失业保险金从办失业登记那天起算，晚办一个月就少拿一个月的钱。走人之后第一件事就是去登记。登记要用单位开的离职证明，见第 19 节第 17 条（离职证明）。竞业协议要不要守、公司不给补偿怎么办，见第 11 节第 12 条（签了竞业协议）。领取期间的职工医保由失业保险替你交。各省金额差得多，以你参保那个地方公布的为准。「最低工资 90%」出自人社部、财政部 2017 年的指导意见（人社部发〔2017〕71 号），原话是「逐步将失业保险金标准提高到最低工资标准的90%」。这是目标，不是现在就按 90% 发。人社部官网的原文页在本机打不开，这句按辽宁省人社厅文件里的引文核对。 **Evidence:** A. Voluntary resignations do not qualify as “termination not due to personal choice”. Unemployment insurance pays your employee medical insurance premiums while you receive benefits. Exact amounts differ widely across provinces; always refer to the figures published by your local authority. The “90% of minimum wage” target originates from a 2017 guideline issued jointly by the Ministry of Human Resources and Social Security and the Ministry of Finance (Document No. 71 [2017]), which states that benefits should be “gradually raised to 90% of the minimum wage”; this is a long‑term goal, not an immediate standard. **Source summary:** If both your employer and you have paid into the yibao (basic medical insurance) system for at least one year and you didn’t resign voluntarily, you can receive payments after completing unemployment registration. If contributions total between one and five years, benefits last up to 12 months; between five and ten years, up to 18 months; and for ten or more years, up to 24 months. During this period, the unemployment insurance also covers your employee medical insurance premiums. The total number of years of contributions is 1999. **Low-ROI detour:** Move “Apply online for unemployment benefits if you’ve lost your job” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If both your employer and you have paid into the yibao (basic medical insurance) system for at least one year and you didn’t resign voluntarily, you can receive payments after completing unemployment registration. If contributions total between one and five years, benefits last up to 12 months; between five and ten years, up to 18 months; and for ten or more years, up to 24 months. During this period, the unemployment insurance also covers your employee medical insurance premiums. The total number of years of contributions is 1999.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 11-012; 19-007; 19-017 **Source links:** 国务院 (1999). 失业保险条例（国务院令第 258 号，第十四、十六、十七、十八条; [第十六条：「失业保险金自办理失业登记之日起计算」）.](https://xzfg.moj.gov.cn/front/law/detail?LawID=517); [人力资源社会保障部. 全国人社政务服务平台·失业保险待遇申领办事指南.](https://www.12333.gov.cn/portal/common/bszn/sydysl?pfaId=202105281700000004); [国家发展改革委就业司 (2022). 失业保险金标准，将逐步提高至最低工资的 90%.](https://www.ndrc.gov.cn/fggz/jyysr/jysrsbxf/202206/t20220627_1328819.html); [辽宁省人力资源和社会保障厅 (2019). 关于进一步调整失业保险金标准的通知：「为落实《人力资源社会保障部财政部关于调整失业保险金标准的指导意见》(人社部发〔2017〕71号〕"逐步将失业保险金标准提高到最低工资标准的90%"等要求」.](https://rst.ln.gov.cn/rst/zfxx/zc/ywfl/shbx/2024092014161280895/index.shtml); [全国人大常委会 (2010). 社会保险法（第四十八条）.](https://fgk.chinatax.gov.cn/zcfgk/c100009/c5192937/content.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 07-002 — First file a complaint with the Human Resources and Social Security Bureau, then apply for final and binding one-instance arbitration — both options are free, and most cases yield results within a few months. Original title: 被欠薪先投诉劳动监察，再申请劳动仲裁，两条路都不收费，多数案子几个月内有结果 **Source text (English):** ### 2. First file a complaint with the Human Resources and Social Security Bureau, then apply for final and binding one-instance arbitration — both options are free, and most cases yield results within a few months. - Cost: There are no fees for either option. You’ll need to gather your employment contract, pay stubs, attendance records, bank transfer statements, and any relevant chat logs, then visit the local Human Resources and Social Security Bureau or arbitration commission one to three times. There is a one-year deadline (known legally as the arbitration statute of limitations) for filing an arbitration claim. Employees still working for the employer are exempt from this deadline; those who have already left must file within one year of their departure. The main difficulty lies in making repeated trips and collecting all necessary evidence, which can be discouraging. - In plain terms: Both processes cost nothing. Start by calling 12333 or visiting the local Human Resources and Social Security Bureau’s labor inspection office. Within 60 working days of acceptance, they will investigate and can order the employer to pay wages; failure to comply results in an additional penalty of 50% to 100% of the owed amount. If that doesn’t work, file for arbitration, which must be concluded within 45 days. However, “case closure” does not guarantee payment: if the employer has no assets or the owner has fled, even a favorable ruling may leave you unpaid. In 2024, the total amount of wages successfully recovered through enforcement efforts reached 2.3 trillion yuan. - Benefit: The first step is to file a complaint. Call 12333 or visit the local labor inspection office. By law, they must complete their investigation within 60 working days, extendable by another 30 days for complex cases. If violations are confirmed, they can order immediate wage payment; noncompliance triggers an extra penalty of 50% to 100% of the original amount. In 2024, labor inspectors nationwide handled 137,000 cases, securing back pay totaling 8.65 billion yuan for 654,000 workers. If you possess a written IOU or clear wage records, you may also request a payment order directly from a local court; such orders are issued within 15 days of application. The second step is arbitration, which must be finalized within 45 days, extendable by 15 days. Workers seeking unpaid wages may request provisional enforcement even before the full trial concludes. Claims up to 12 times the local monthly minimum wage qualify as final and binding one-instance arbitration, meaning the employer cannot appeal further. In 2024, 4.257 million arbitration cases were filed, with 4.156 million resolved, resulting in 93.47 billion yuan recovered. Mediation succeeded in 79.6% of cases, while 98.2% of arbitrations concluded successfully, and 73.7% never reached court. Critics claiming resolution takes “six months to a year” refer to cases that proceed to civil litigation after arbitration: a first-instance trial lasts six months (or three months under simplified procedures), followed by a three-month appeals phase. In 2024, courts resolved 88,000 labor wage cases, recovering 28.54 billion yuan, and 998 individuals were convicted under criminal statutes for wage theft. - Evidence grade: A - Sources:Ministry of Human Resources and Social Security of China (2025). 2024 Statistical Bulletin on the Development of Human Resources and Social Security. ; Supreme People's Court of China (2025). Work Report of the Supreme People's Court of China. ; State Council of China (2004). Regulations on Labor and Social Security Supervision (State Council of China Order No. 423, Articles 9, 17, and 26). ; Standing Committee of the National People's Congress (2007). Labor Dispute Mediation and Arbitration Law (Presidential Order No. 80, Articles 27, 43, 44, 47, 50, 53). ; National People’s Congress Standing Committee (2012 amendment). Labor Contract Law (Article 30, 85). ; Standing Committee of the National People's Congress (2023 revision). Civil Procedure Law (Articles 109, 152, 164, 183, 225, 227). ; National People’s Congress Standing Committee (2011). Criminal Law Amendment (8) Article 41, namely Article 276-1 of the Criminal Law. ; Supreme People's Court of China (2013). Interpretation of Several Issues Concerning the Applicable Law in the Trial of Criminal Cases of Refusal to Pay Labor Remuneration (Fa Interpretation [2013] No. 3, Article 3). ; State Council of China (2019). Regulations on Guaranteeing Wage Payment for Migrant Workers (State Council of China Order No. 724, 10, 26, 30, 31, 32, 41). ; National People's Congress Standing Committee (2021). Legal Aid Law (Articles 31, 42). - Notes: These pathways are effective, but it’s crucial to distinguish between “case closure” and actual payment receipt. The 98.2% closure rate reflects only procedural completion; many workers still receive nothing if employers lack assets or abscond. The Supreme People’s Court publishes only total enforcement figures (2.3 trillion yuan in 2024) and a “high completion rate,” offering no data on how much of that actually reaches workers. The term “arbitration termination rate” lacks an official definition here; it is interpreted as cases never appealed to court. Criminal prosecution thresholds apply when wages remain unpaid for three months or more: either to a single worker for 5,000 to 20,000 yuan, or to ten or more workers for a combined total of 30,000 to 100,000 yuan. Provincial courts set exact amounts within these ranges; check your local figure before filing. Construction workers benefit from dedicated wage accounts and guarantees by general contractors, making direct appeals to contractors less effective. Legal aid for migrant workers seeking unpaid wages is granted regardless of financial status. Legal citations derive from State Taxation Administration and Guizhou Market Supervision Administration pages (both on gov.cn), as the National People’s Congress website remains inaccessible; verification of the Eighth Criminal Law Amendment relied on manual curl checks. **Original text (Chinese):** ### 2. 被欠薪先投诉劳动监察，再申请劳动仲裁，两条路都不收费，多数案子几个月内有结果 - 成本：不花钱，投诉和仲裁都不收费。要备齐劳动合同、工资条、考勤记录、转账记录和聊天记录，跑人社局或者仲裁委 1 到 3 趟。申请仲裁有 1 年的时限（法律上叫仲裁时效）。人还在这家单位干着、工资被拖欠的，不受这 1 年的限制。已经离职的，从离职那天算起 1 年内必须提出。难在要一趟趟跑、一份份找证据，中间容易泄气。 - 说人话：两条路都不收钱。先打 12333 或者去人社局劳动监察投诉，立案后 60 个工作日内查完，能责令公司限期付钱，逾期不付还要多赔 50% 到 100%。再不行就申请劳动仲裁，45 天内结案。但「结案」不等于「到账」：公司没财产、老板跑了，赢了也可能拿不到钱。 - 收益：第一步是投诉。拨 12333，或者去当地人社局的劳动监察投诉。法律规定立案后 60 个工作日内查完，案情复杂的可以再延 30 个工作日。查实了，能责令公司限期把钱付掉。过了期限还不付的，要按该付金额的 50% 到 100% 再加付一笔赔偿金。2024 年全国监察机构查处 13.7 万件，为 65.4 万人追回工资 86.5 亿元。手上有欠条或者工资表、欠薪事实清楚的，还可以直接向基层法院申请支付令。支付令就是法院给公司下的付款命令，法院受理后 15 日内发出。第二步是申请仲裁。法律规定受理后 45 日内结案，可以再延 15 日。讨工资的可以申请先予执行：不等案子全部审完，先执行一部分。欠的钱不超过当地月最低工资 12 倍的，属于一裁终局：仲裁裁完就算定了，公司不能再起诉。2024 年全国办理 425.7 万件，办结 415.6 万件。结案金额 934.7 亿元。调解成功率 79.6%，仲裁结案率 98.2%，仲裁终结率 73.7%。有人说这事要拖「半年一年」，说的是仲裁之后又打到法院去的那部分案子：一审 6 个月（走简易程序的 3 个月），再加二审 3 个月。2024 年法院审结追索劳动报酬案 8.8 万件、追回 285.4 亿元，998 人因拒不支付劳动报酬罪获刑（全国） - 证据等级：A - 来源：人力资源社会保障部 (2025). 2024 年度人力资源和社会保障事业发展统计公报. ；最高人民法院 (2025). 最高人民法院工作报告. ；国务院 (2004). 劳动保障监察条例（国务院令第 423 号，第九、十七、二十六条）. ；全国人大常委会 (2007). 劳动争议调解仲裁法（主席令第八十号，第二十七、四十三、四十四、四十七、五十、五十三条）. ；全国人大常委会 (2012 修正). 劳动合同法（第三十、八十五条）. ；全国人大常委会 (2023 修正). 民事诉讼法（第一百零九、一百五十二、一百六十四、一百八十三、二百二十五、二百二十七条）. ；全国人大常委会 (2011). 刑法修正案（八）第四十一条，即刑法第二百七十六条之一. ；最高人民法院 (2013). 关于审理拒不支付劳动报酬刑事案件适用法律若干问题的解释（法释〔2013〕3 号，第三条）. ；国务院 (2019). 保障农民工工资支付条例（国务院令第 724 号，第十、二十六、三十、三十一、三十二、四十一条）. ；全国人大常委会 (2021). 法律援助法（第三十一、四十二条）. - 备注：投诉和仲裁有用，但要分清「结案」和「到账」。98.2% 的结案率说的只是程序走完了。公司没财产、老板跑路的，赢了也照样拿不到钱。最高法只公布执行到位的总额（2024 年 2.3 万亿元）和「执行完毕率保持高位」，欠薪案最后有多少真进了当事人口袋，没有官方数据。「仲裁终结率」这个词公报没给定义，本条按「裁决之后没再打到法院去」理解。欠薪到一定数额就够刑事立案了。一种是欠一个人 3 个月以上，金额在 5000 到 2 万元以上。另一种是欠 10 人以上，累计 3 万到 10 万元以上。这两种情况，责令支付后还是不付的，就够立案。各省高院和省检察院在这个幅度内定本省的具体数额并公布，投诉前查一下本省是多少，投诉时当面提出来。工地上的农民工另有工资专用账户和总包先行清偿的规定，找总包比找包工头管用。这两条路的前提是有用人单位。没办执照的作坊、店铺照样算，可以投诉和仲裁。给家庭或个人干私活，比如当保姆，就不算劳动关系，要去法院，见第 22 条（先分清雇你的是谁）。进城务工人员为讨薪申请法律援助的，不查经济困难。劳动合同法、民事诉讼法的原文引自税务总局和贵州省市场监管局的转载页（都是 gov.cn），因为中国人大网的页面打不开。刑法修正案（八）在中国人大网抓取失败，改用 curl 打开核对 **Evidence:** A. These pathways are effective, but it’s crucial to distinguish between “case closure” and actual payment receipt. The 98.2% closure rate reflects only procedural completion; many workers still receive nothing if employers lack assets or abscond. The Supreme People’s Court publishes only total enforcement figures (2.3 trillion yuan in 2024) and a “high completion rate,” offering no data on how much of that actually reaches workers. The term “arbitration termination rate” lacks an official definition here; it is interpreted as cases never appealed to court. Criminal prosecution thresholds apply when wages remain unpaid for three months or more: either to a single worker for 5,000 to 20,000 yuan, or to ten or more workers for a combined total of 30,000 to 100,000 yuan. Provincial courts set exact amounts within these ranges; check your local figure before filing. Construction workers benefit from dedicated wage accounts and guarantees by general contractors, making direct appeals to contractors less effective. Legal aid for migrant workers seeking unpaid wages is granted regardless of financial status. Legal citations derive from State Taxation Administration and Guizhou Market Supervision Administration pages (both on gov.cn), as the National People’s Congress website remains inaccessible; verification of the Eighth Criminal Law Amendment relied on manual curl checks. **Source summary:** Both processes cost nothing. Start by calling 12333 or visiting the local Human Resources and Social Security Bureau’s labor inspection office. Within 60 working days of acceptance, they will investigate and can order the employer to pay wages; failure to comply results in an additional penalty of 50% to 100% of the owed amount. If that doesn’t work, file for arbitration, which must be concluded within 45 days. However, “case closure” does not guarantee payment: if the employer has no assets or the owner has fled, even a favorable ruling may leave you unpaid. In 2024, the total amount of wages successfully recovered through enforcement efforts reached 2.3 trillion yuan. **Low-ROI detour:** Move “First file a complaint with the Human Resources and Social Security Bureau, then apply for final and binding one-instance arbitration — both options are free, and most cases yield results within a few months.” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Both processes cost nothing. Start by calling 12333 or visiting the local Human Resources and Social Security Bureau’s labor inspection office. Within 60 working days of acceptance, they will investigate and can order the employer to pay wages; failure to comply results in an additional penalty of 50% to 100% of the owed amount. If that doesn’t work, file for arbitration, which must be concluded within 45 days. However, “case closure” does not guarantee payment: if the employer has no assets or the owner has fled, even a favorable ruling may leave you unpaid. In 2024, the total amount of wages successfully recovered through enforcement efforts reached 2.3 trillion yuan.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 07-022 **Source links:** [人力资源社会保障部 (2025). 2024 年度人力资源和社会保障事业发展统计公报.](https://www.mohrss.gov.cn/SYrlzyhshbzb/zwgk/szrs/tjgb/202506/W020250616518526345602.pdf); [最高人民法院 (2025). 最高人民法院工作报告.](https://www.gov.cn/yaowen/liebiao/202503/content_7013680.htm); [国务院 (2004). 劳动保障监察条例（国务院令第 423 号，第九、十七、二十六条）.](https://www.gov.cn/gongbao/content/2004/content_63042.htm); [全国人大常委会 (2007). 劳动争议调解仲裁法（主席令第八十号，第二十七、四十三、四十四、四十七、五十、五十三条）.](https://chinajob.mohrss.gov.cn/h5/c/2022-07-15/356212.shtml); [全国人大常委会 (2012 修正). 劳动合同法（第三十、八十五条）.](https://fgk.chinatax.gov.cn/zcfgk/c100009/c5193025/content.html); [全国人大常委会 (2023 修正). 民事诉讼法（第一百零九、一百五十二、一百六十四、一百八十三、二百二十五、二百二十七条）.](https://amr.guizhou.gov.cn/zwgk/xxgkml/jcxxgk/zcfg/fl/202401/t20240129_83645867.html); [全国人大常委会 (2011). 刑法修正案（八）第四十一条，即刑法第二百七十六条之一.](http://www.npc.gov.cn/cwhhdbdh/c6626/c14002/c14003/201905/t20190523_390477.html); [最高人民法院 (2013). 关于审理拒不支付劳动报酬刑事案件适用法律若干问题的解释（法释〔2013〕3 号，第三条）.](https://www.court.gov.cn/fabu/xiangqing/5041.html); [国务院 (2019). 保障农民工工资支付条例（国务院令第 724 号，第十、二十六、三十、三十一、三十二、四十一条）.](https://www.gov.cn/gongbao/content/2020/content_5469641.htm); [全国人大常委会 (2021). 法律援助法（第三十一、四十二条）.](https://www.beijing.gov.cn/zhengce/zhengcefagui/qtwj/202504/t20250402_4053713.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 07-003 — If you can’t afford legal fees, apply for free legal aid – cases involving unpaid wages, alimony, or workplace injuries all qualify. Original title: 打不起官司就申请法律援助，讨薪、赡养费、工伤这类案子本来就在范围内 **Source text (English):** ### 3. If you can’t afford legal fees, apply for free legal aid – cases involving unpaid wages, alimony, or workplace injuries all qualify. - Cost: Zero. Legal aid costs nothing for those who receive it. - In plain terms: If you’re trying to recover unpaid wages, claim alimony, secure social insurance or dibao benefits, or seek compensation after acting in defense of others, you’re eligible for free legal aid. Just call 12348 or visit your local legal aid center. Since 2022, you no longer need to return to your hometown to obtain proof of financial hardship – a simple, honest statement of your financial situation is enough. For defendants facing the death penalty, or those who are blind, deaf, mute, or minors, a lawyer is assigned regardless of their financial status. - Benefit: The State Council’s regulations explicitly list six categories of civil cases covered by legal aid. They read: “Requests for state compensation; claims for social insurance or dibao benefits; applications for pensions or relief funds; demands for alimony, child support, or spousal maintenance; claims for unpaid labor wages; and cases involving civil rights resulting from acts of civic courage.” In short, this covers all the above situations. In criminal cases, defendants facing the death penalty, as well as blind, deaf, mute, and minor defendants, are all guaranteed a lawyer regardless of their financial standing. - Evidence grade: A - Sources: State Council of China (2003). Legal Aid Regulations (National Order No. 385, Article 10, Article 11, Article 12). ; Relevant person in charge of the Ministry of Justice of China (2021). Answers reporters’ questions on the implementation of the Legal Aid Law. - Notes: The Legal Aid Law took effect on January 1, 2022, introducing one key change: the requirement to submit proof of financial hardship has been removed. Now, a straightforward statement of one’s financial situation suffices – there’s no need to return to one’s hometown for documentation. Access points include local legal aid centers, public legal service hubs, or a call to 12348. **Original text (Chinese):** ### 3. 打不起官司就申请法律援助，讨薪、赡养费、工伤这类案子本来就在范围内 - 成本：不花钱。法律援助不向被援助的人收一分钱。 - 说人话：讨薪、要赡养费、要社保或低保待遇、见义勇为受了损失，都能申请免费法律援助。打 12348，或者去当地的法律援助中心。现在不用回原籍开经济困难证明，本人如实说明就行。可能判死刑的，还有盲、聋、哑和未成年的被告人，一律指派律师。 - 收益：国务院的条例里写明了民事法律援助管哪六类事。条例的原话是：「依法请求国家赔偿的；请求给予社会保险待遇或者最低生活保障待遇的；请求发给抚恤金、救济金的；请求给付赡养费、抚养费、扶养费的；请求支付劳动报酬的；主张因见义勇为行为产生的民事权益的」。说白了就是：要国家赔偿，要社保或低保待遇，要抚恤金救济金，要赡养费抚养费，讨工资，见义勇为受了损失。刑事案件这边，可能判处死刑的被告人，以及盲、聋、哑和未成年的被告人，不看经济状况一律指派律师 - 证据等级：A - 来源：国务院 (2003). 法律援助条例（国令第 385 号，第十条、第十一条、第十二条）. ；司法部有关负责人 (2021). 就贯彻实施法律援助法答记者问. - 备注：法律援助法从 2022 年 1 月 1 日起施行，有一处变化。原来要「提交经济困难证明」。现在改成本人如实说明自己的经济状况就行，不用再回原籍开证明。入口是各地的法律援助中心、公共法律服务中心，也可以打 12348 **Evidence:** A. The Legal Aid Law took effect on January 1, 2022, introducing one key change: the requirement to submit proof of financial hardship has been removed. Now, a straightforward statement of one’s financial situation suffices – there’s no need to return to one’s hometown for documentation. Access points include local legal aid centers, public legal service hubs, or a call to 12348. **Source summary:** If you’re trying to recover unpaid wages, claim alimony, secure social insurance or dibao benefits, or seek compensation after acting in defense of others, you’re eligible for free legal aid. Just call 12348 or visit your local legal aid center. Since 2022, you no longer need to return to your hometown to obtain proof of financial hardship – a simple, honest statement of your financial situation is enough. For defendants facing the death penalty, or those who are blind, deaf, mute, or minors, a lawyer is assigned regardless of their financial status. **Low-ROI detour:** Move “If you can’t afford legal fees, apply for free legal aid – cases involving unpaid wages, alimony, or workplace injuries all qualify.” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If you’re trying to recover unpaid wages, claim alimony, secure social insurance or dibao benefits, or seek compensation after acting in defense of others, you’re eligible for free legal aid. Just call 12348 or visit your local legal aid center. Since 2022, you no longer need to return to your hometown to obtain proof of financial hardship – a simple, honest statement of your financial situation is enough. For defendants facing the death penalty, or those who are blind, deaf, mute, or minors, a lawyer is assigned regardless of their financial status.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国务院 (2003). 法律援助条例（国令第 385 号，第十条、第十一条、第十二条）.](https://www.gov.cn/zhengce/zhengceku/2008-03/28/content_6944.htm); [司法部有关负责人 (2021). 就贯彻实施法律援助法答记者问.](http://www.gov.cn/zhengce/2021-12/29/content_5665114.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 07-004 — When you have nowhere else to turn, go to a shelter – they provide food, lodging, and even a ticket home Original title: 走投无路时去救助站，管吃住和返乡车票 **Source text (English):** ### 4. When you have nowhere else to turn, go to a shelter – they provide food, lodging, and even a ticket home - Cost: There is no cost. You can go to your local civil affairs bureau or shelter on your own, or ask police or civil affairs officials to take you there. When you enter, you must truthfully provide your name and list any personal belongings. The hard part is mustering the courage to admit that you have no money and nowhere to stay. - In plain terms: Shelters provide food and a place to stay; if you fall ill, they send you to a hospital and help you contact your family. Those who can’t afford a ticket home receive one. Generally, you may stay no longer than 10 days. Entry and departure are completely voluntary – it’s not a detention center, and no cash is handed out. Tickets are issued based on your household registration or current residence, so think carefully about where you want to go before you arrive. - Benefit: Shelters supply food and lodging that meet basic hygiene standards. If you suddenly fall seriously ill while there, they arrange hospital treatment. They also help you reach out to relatives or employers. For those lacking funds to return to their hometown or current residence, they issue a travel voucher – essentially a bus or train ticket. Your “household registration” is your hometown, while “current residence” is wherever you’re living now. The maximum stay is usually 10 days, though extensions are possible if you’re awaiting family pickup, medical care, or other arrangements. Police and other government staff encountering homeless or begging individuals must inform them of this assistance option. Special care is given to disabled persons, minors, the elderly, and anyone with mobility issues – they are guided and escorted to the shelter (nationwide, since 2003). - Evidence grade: A - Sources: State Council of China (2003). Measures for the Assistance and Management of Vagrants and Beggars in the City (State Council of China Order No. 381, Articles 5, 6, and 7). (Ministry of Civil Affairs of China Order No. 24, Article 11, 12). - Notes: Entry and departure are entirely voluntary; this is not a detention center. Basic food and lodging are provided, but no cash is given. Travel vouchers are issued based on household registration or current residence – be sure to decide where you want to go before seeking help. **Original text (Chinese):** ### 4. 走投无路时去救助站，管吃住和返乡车票 - 成本：不花钱。自己到当地的救助管理站求助，也可以告诉民警或者民政部门，让他们带你去。进站要如实登记姓名和随身物品。难在要开口跟人说自己没钱、没地方去。 - 说人话：救助站管吃、管住，生病了送医院，还帮你联系家里人。没钱回家的发车票。一般住不超过 10 天。自愿来、自愿走，不是收容，也不发现金。车票按户籍地或者住所地开，去之前先想清楚要回哪儿。 - 收益：救助站提供符合卫生要求的食物和住处。在站里突发急病的，送医院治。还会帮你联系亲属和单位。没钱买票回户籍地或者住所地的，发乘车（船）凭证，就是车票船票。户籍地就是老家，住所地就是现在常住的地方。救助期限一般不超过 10 天。等家人来接、等治疗、等安置的，可以延长。公安和其他行政机关的人执行职务时碰上流浪乞讨人员，应当告诉他可以去求助。对残疾人、未成年人、老年人和行动不便的人，要引导护送过去（全国，2003 年起） - 证据等级：A - 来源：国务院 (2003). 城市生活无着的流浪乞讨人员救助管理办法（国务院令第 381 号，第五、六、七条）. ；民政部 (2003). 城市生活无着的流浪乞讨人员救助管理办法实施细则（民政部令第 24 号，第十一、十二条）. - 备注：自愿求助、自愿离站，不是收容。给的是基本食宿，不发现金。乘车凭证按户籍地或者住所地开，求助前先想清楚要去哪。 **Evidence:** A. Entry and departure are entirely voluntary; this is not a detention center. Basic food and lodging are provided, but no cash is given. Travel vouchers are issued based on household registration or current residence – be sure to decide where you want to go before seeking help. **Source summary:** Shelters provide food and a place to stay; if you fall ill, they send you to a hospital and help you contact your family. Those who can’t afford a ticket home receive one. Generally, you may stay no longer than 10 days. Entry and departure are completely voluntary – it’s not a detention center, and no cash is handed out. Tickets are issued based on your household registration or current residence, so think carefully about where you want to go before you arrive. **Low-ROI detour:** Move “When you have nowhere else to turn, go to a shelter – they provide food, lodging, and even a ticket home” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Shelters provide food and a place to stay; if you fall ill, they send you to a hospital and help you contact your family. Those who can’t afford a ticket home receive one. Generally, you may stay no longer than 10 days. Entry and departure are completely voluntary – it’s not a detention center, and no cash is handed out. Tickets are issued based on your household registration or current residence, so think carefully about where you want to go before you arrive.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国务院 (2003). 城市生活无着的流浪乞讨人员救助管理办法（国务院令第 381 号，第五、六、七条）.](https://www.gov.cn/gongbao/content/2003/content_62246.htm); [民政部 (2003). 城市生活无着的流浪乞讨人员救助管理办法实施细则（民政部令第 24 号，第十一、十二条）.](https://www.gov.cn/gongbao/content/2003/content_62510.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 07-005 — Use free public employment services and gig platforms first — avoid paid agencies Original title: 找活先用免费的公共就业服务和零工市场，不找收费中介 **Source text (English):** ### 5. Use free public employment services and gig platforms first — avoid paid agencies - Cost: No cost at all. Register at any public employment service agency at the county level or above — such as employment service centers or human resources markets. You can also register on local gig platforms. If you don’t know the address, call 12333 for help. - In plain terms: Public agencies like employment service centers and human resources markets provide job matching, career guidance, policy advice, and both employment and unemployment registration — all completely free of charge. The law explicitly forbids them from charging for these services. Registering on gig platforms and posting job listings there is also free. Use this same registration to apply for unemployment benefits or to be recognized as someone facing employment difficulties. - Benefit: The law guarantees that the following services must be provided at no cost: advice on employment policies; information on job openings and labor shortages; career guidance and job placement; processing of both employment and unemployment registration; and targeted employment assistance for people facing employment difficulties. These agencies are prohibited from engaging in any commercial activities, meaning they cannot profit from these services. Gig job postings and registrations are likewise offered to the public free of charge and are now part of the broader public employment information system. Special support is also provided to long-term unemployed workers and low-income gig workers (nationwide). - Evidence grade: A - Sources: Standing Committee of the National People's Congress (2007, revised in 2015). Employment Promotion Law (Article 35). ; Ministry of Human Resources and Social Security of China and five other departments (2022). Opinions on strengthening the construction of the gig market and improving job recruitment services (Ministry of Human Resources and Social Security of China Issue [2022] No. 38). - Notes: Unemployment registration is a prerequisite for receiving unemployment benefits and for being recognized as someone facing employment difficulties — so be sure to complete it at the same time. For gig workers paid daily, verify the pay amount on the spot and keep the employer’s contact details and records of the work performed. **Original text (Chinese):** ### 5. 找活先用免费的公共就业服务和零工市场，不找收费中介 - 成本：不花钱。到县级以上的公共就业服务机构登记，比如就业服务中心、人力资源市场。本地的零工市场也可以登记。不知道地址就拨 12333 问。 - 说人话：就业服务中心、人力资源市场这些公家机构，介绍工作、职业指导、政策咨询、办就业和失业登记，全都不收钱。法律还明文不许它们拿这些服务去赚钱。零工市场的登记和发布信息也免费。顺手把失业登记办掉，领失业金和认定就业困难人员都要用它。 - 收益：法律规定下面这几样一律免费：就业政策咨询；哪里在招人、哪里缺人的信息；职业指导和职业介绍；办就业登记和失业登记；对就业困难人员的就业援助。这些机构不得从事经营性活动，不许靠这些服务赚钱。零工的求职招聘信息，登记和发布也免费向社会提供，已经纳入公共就业信息服务的范围。对待工时间长的人（就是长期接不到活的）、低收入家庭等困难零工人员，还要加强帮扶（全国） - 证据等级：A - 来源：全国人大常委会 (2007, 2015 修正). 就业促进法（第三十五条）. ；人力资源社会保障部等五部门 (2022). 关于加强零工市场建设 完善求职招聘服务的意见（人社部发〔2022〕38 号）. - 备注：失业登记是领失业保险金、认定就业困难人员的前置手续，顺手办掉。干零工按天结账的，当场核对工钱，留下对方的联系方式和干活记录。 **Evidence:** A. Unemployment registration is a prerequisite for receiving unemployment benefits and for being recognized as someone facing employment difficulties — so be sure to complete it at the same time. For gig workers paid daily, verify the pay amount on the spot and keep the employer’s contact details and records of the work performed. **Source summary:** Public agencies like employment service centers and human resources markets provide job matching, career guidance, policy advice, and both employment and unemployment registration — all completely free of charge. The law explicitly forbids them from charging for these services. Registering on gig platforms and posting job listings there is also free. Use this same registration to apply for unemployment benefits or to be recognized as someone facing employment difficulties. **Low-ROI detour:** Move “Use free public employment services and gig platforms first — avoid paid agencies” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Public agencies like employment service centers and human resources markets provide job matching, career guidance, policy advice, and both employment and unemployment registration — all completely free of charge. The law explicitly forbids them from charging for these services. Registering on gig platforms and posting job listings there is also free. Use this same registration to apply for unemployment benefits or to be recognized as someone facing employment difficulties.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大常委会 (2007, 2015 修正). 就业促进法（第三十五条）.](https://www.gov.cn/guoqing/2021-10/29/content_5647636.htm); [人力资源社会保障部等五部门 (2022). 关于加强零工市场建设 完善求职招聘服务的意见（人社部发〔2022〕38 号）.](https://www.gov.cn/zhengce/zhengceku/2022-07/09/content_5700177.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 07-006 — Apply for emergency assistance when unexpected crises occur Original title: 突发变故先申请临时救助 **Source text (English):** ### 6. Apply for emergency assistance when unexpected crises occur - Cost: There is no cost. Simply submit an application to the township government or subdistrict office, explaining what happened at home — such as a fire, traffic accident, sudden serious illness of a family member, or an unexpected spike in essential expenses. After review and public notice, approval is granted by the county-level civil affairs bureau. Prepare documents according to the local checklist; usually one or two visits are required. - In plain terms: If a sudden crisis strikes — like a fire, car crash, or a family member’s sudden serious illness — and it temporarily overwhelms your ability to cover basic living costs, you can apply for emergency assistance through the township government or subdistrict office. You do not need to already be a dibao recipient. Most often, a one-time payment is issued; the amount varies widely by region. - Benefit: Two types of households qualify for this assistance. The first includes families facing sudden, unavoidable expenses — such as those caused by accidents or a family member’s sudden serious illness — who cannot afford even basic necessities like food, housing, or medical care. The second includes dibao households experiencing an unexpected rise in essential expenses that exceeds their capacity to pay. What kinds of expenses qualify and how much aid is given is determined and publicly announced by local governments at or above the county level (this nationwide system has been in place since 2014). - Evidence grade: B - Sources: State Council of China (revised in 2014, 2019). Interim Measures for Social Assistance (State Council of China Order No. 649, Articles 47, 48, and 49). - Notes: You do not need to already be a dibao recipient. Usually a one-time payment is issued; exact amounts differ widely across regions and are set by local authorities each year. **Original text (Chinese):** ### 6. 突发变故先申请临时救助 - 成本：不花钱。向乡镇政府或者街道办提出申请，说清楚家里出了什么事。比如火灾、交通事故、家人突发重大疾病，或者日常非花不可的开销突然涨上来。审核公示之后，由县级民政部门审批。材料按当地给的清单准备，通常跑 1 到 2 趟。 - 说人话：家里突然出事，比如火灾、车祸、家人突发重病，把基本生活一时压垮了，就可以向乡镇政府或者街道办申请临时救助。不要求你已经是低保户。多是一次性发一笔，金额各地差别很大。 - 收益：两类家庭可以拿临时救助。一类是因为意外事件、家庭成员突发重大疾病这些原因，连吃住看病这些最基本的开销都一时撑不住的家庭。另一类是非花不可的开销突然增加、超出自己承受能力的低保家庭。救哪些事、给多少钱，由县级以上地方政府自己定并公布（全国制度，金额地方定，2014 年起） - 证据等级：B - 来源：国务院 (2014, 2019 修订). 社会救助暂行办法（国务院令第 649 号，第四十七、四十八、四十九条）. - 备注：不要求你已经是低保户。多是一次性发一笔，金额各地差得很多，以当地当年公布的为准。 **Evidence:** B. You do not need to already be a dibao recipient. Usually a one-time payment is issued; exact amounts differ widely across regions and are set by local authorities each year. **Source summary:** If a sudden crisis strikes — like a fire, car crash, or a family member’s sudden serious illness — and it temporarily overwhelms your ability to cover basic living costs, you can apply for emergency assistance through the township government or subdistrict office. You do not need to already be a dibao recipient. Most often, a one-time payment is issued; the amount varies widely by region. **Low-ROI detour:** Move “Apply for emergency assistance when unexpected crises occur” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If a sudden crisis strikes — like a fire, car crash, or a family member’s sudden serious illness — and it temporarily overwhelms your ability to cover basic living costs, you can apply for emergency assistance through the township government or subdistrict office. You do not need to already be a dibao recipient. Most often, a one-time payment is issued; the amount varies widely by region.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国务院 (2014, 2019 修订). 社会救助暂行办法（国务院令第 649 号，第四十七、四十八、四十九条）.](https://www.gov.cn/gongbao/content/2019/content_5468952.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 07-007 — Apply for dibao if your household income falls below the local threshold Original title: 收入低于当地低保线就申请低保 **Source text (English):** ### 7. Apply for dibao if your household income falls below the local threshold - Cost: There are no fees. Household members living together must submit a written application to the local township government or subdistrict office where the hukou is registered. If handling it yourself proves difficult, you may ask the villagers' committee or residents' committee to assist. Your household’s income and assets will be verified. Typically, you’ll need to make two to three trips, bringing along ID cards, hukou documents, and proof of income and assets. The main challenges are disclosing all your financial details for inspection and waiting for the public notice period to end. - In plain terms: If the total household income divided by the number of members stays below the local dibao threshold and your family’s assets also meet the requirements, you can apply. As of late 2024, the average monthly dibao amount nationwide was 798.1 yuan per person in cities and 593.9 yuan per person in rural areas. What you receive is the dibao line minus your household’s per-person income. Owning property, a vehicle, or significant savings, or having children capable of supporting you, may disqualify you from receiving dibao. - Benefit: Households whose per-capita income remains below the local dibao standard and whose assets comply with regulations are entitled to dibao payments. In late 2024, the average monthly dibao amount stood at 798.1 yuan per person in urban areas and 593.9 yuan per person in rural areas. Approximately 6.25 million urban residents and 33.615 million rural residents receive dibao benefits. Dibao is paid monthly as the difference: local dibao standard minus household per-capita income. For example, if the local standard is 798.1 yuan and household income is 500 yuan per person per month, each person receives 298.1 yuan, not 798.1 yuan. The standard is set by multiplying the previous year’s per-capita consumer spending in the area by a fixed percentage, with periodic adjustments. In essence, it reflects how much residents typically spend per person in a given region (this figure varies by location across the country). - Evidence grade: A - Sources: State Council of China (revised in 2014, 2019). Interim Measures for Social Assistance (State Council of China Decree No. 649, Articles 9, 10, 11; Article 12: "The Ministry of Civil Affairs of China of the County-level People's Government shall issue minimum living allowances on a monthly basis based on the difference between the per capita income of family members living together below the local minimum living allowance standard"). ; National Bureau of Statistics of China (2025). Social undertakings are developing for the better and people's livelihood and well-being are constantly improving - Social and people's livelihood statistical report since the "14th Five-Year Plan". ; Ministry of Civil Affairs of China and other four departments (2024). Guidance on further improving the determination and adjustment of minimum living security standards (Minfa [2024] No. 16). - Notes: Dibao serves as a final safety net; applications must be filed at your hukou location. Exceeding local asset limits or having children able to support you may result in a denial. Once approved, additional perks follow: financial assistance is available for basic medical insurance (see Item 9 for details), medical aid can be accessed (see Item 10), and legal aid is granted regardless of financial status (see Item 3). **Original text (Chinese):** ### 7. 收入低于当地低保线就申请低保 - 成本：不花钱。由一起过日子的家庭成员，向户口所在地的乡镇政府或者街道办交一份书面申请。自己办不方便的，可以委托村委会、居委会代办。要接受家庭收入和财产核查。通常跑 2 到 3 趟，带上身份证、户口本和收入财产证明。难在要把家底摊开给人查，还要等公示。 - 说人话：全家收入除以人数，低于当地低保线，家里财产也符合规定的，就可以申请。2024 年末，全国城市低保线平均每人每月 798.1 元，农村 593.9 元。批下来发的是低保线减去家里每人每月收入的差额。有房有车有存款，或者子女能赡养你，可能批不下来。 - 收益：全家收入除以人数，低于当地低保标准，家里财产也在规定范围内的，可以拿低保。2024 年末，全国城市低保平均标准是 798.1 元/人·月，农村是 593.9 元/人·月。城市低保保障 625.0 万人，农村保障 3361.5 万人。低保金按差额按月发：当地低保标准减去家庭人均收入。比如当地标准 798.1 元，家里每人每月收入 500 元，每人每月领的是 298.1 元，不是 798.1 元。低保标准这么定：拿当地上年度居民人均消费支出，乘以一个量化比例，隔一段时间再调一次。说白了就是拿当地上一年平均每人花掉多少钱，打个折算出来（全国平均，各地不同） - 证据等级：A - 来源：国务院 (2014, 2019 修订). 社会救助暂行办法（国务院令第 649 号，第九、十、十一条；第十二条：「县级人民政府民政部门按照共同生活的家庭成员人均收入低于当地最低生活保障标准的差额，按月发给最低生活保障金」）. ；国家统计局 (2025). 社会事业向好发展 民生福祉不断增进——「十四五」以来社会民生统计报告. ；民政部等四部门 (2024). 关于进一步做好最低生活保障标准确定调整工作的指导意见（民发〔2024〕16 号）. - 备注：低保是最后一道保障，要回户籍地申请。家里的房、车、存款超过当地标准，或者子女有能力赡养你，都可能批不下来。批下来之后还有别的好处：交居民医保有资助（居民医保见第 9 条），看病能走医疗救助（医疗救助见第 10 条），申请法律援助不查经济困难（法律援助见第 3 条）。 **Evidence:** A. Dibao serves as a final safety net; applications must be filed at your hukou location. Exceeding local asset limits or having children able to support you may result in a denial. Once approved, additional perks follow: financial assistance is available for basic medical insurance (see Item 9 for details), medical aid can be accessed (see Item 10), and legal aid is granted regardless of financial status (see Item 3). **Source summary:** If the total household income divided by the number of members stays below the local dibao threshold and your family’s assets also meet the requirements, you can apply. As of late 2024, the average monthly dibao amount nationwide was 798.1 yuan per person in cities and 593.9 yuan per person in rural areas. What you receive is the dibao line minus your household’s per-person income. Owning property, a vehicle, or significant savings, or having children capable of supporting you, may disqualify you from receiving dibao. **Low-ROI detour:** Move “Apply for dibao if your household income falls below the local threshold” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If the total household income divided by the number of members stays below the local dibao threshold and your family’s assets also meet the requirements, you can apply. As of late 2024, the average monthly dibao amount nationwide was 798.1 yuan per person in cities and 593.9 yuan per person in rural areas. What you receive is the dibao line minus your household’s per-person income. Owning property, a vehicle, or significant savings, or having children capable of supporting you, may disqualify you from receiving dibao.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 07-003; 07-009; 07-010 **Source links:** 国务院 (2014, 2019 修订). 社会救助暂行办法（国务院令第 649 号，第九、十、十一条; [第十二条：「县级人民政府民政部门按照共同生活的家庭成员人均收入低于当地最低生活保障标准的差额，按月发给最低生活保障金」）.](https://www.gov.cn/gongbao/content/2019/content_5468952.htm); [国家统计局 (2025). 社会事业向好发展 民生福祉不断增进——「十四五」以来社会民生统计报告.](https://www.gov.cn/lianbo/bumen/202509/content_7042627.htm); [民政部等四部门 (2024). 关于进一步做好最低生活保障标准确定调整工作的指导意见（民发〔2024〕16 号）.](https://www.gov.cn/zhengce/zhengceku/202403/content_7007237.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 07-008 — Apply for the two disability subsidies using a disability certificate Original title: 持残疾人证的去申请残疾人两项补贴 **Source text (English):** ### 8. Apply for the two disability subsidies using a disability certificate - Cost: There is no cost. Simply bring your disability certificate and submit one application at your local subdistrict or township office. - In plain terms: Disabled individuals living in dibao households can receive a living subsidy. Those with a disability rating of level 1 or 2 who require long-term care are eligible for a care subsidy as well. Both subsidies may be claimed simultaneously. Each province sets its own amounts, which vary widely; check with your local office for exact figures. Bring your second-generation disability certificate and file one application at the subdistrict or township office. - Benefit: The State Council has established these two subsidies. The first is the Living Subsidy for Disabled Persons in Need; it is intended for disabled individuals in dibao households, though local authorities may expand eligibility to low-income disabled persons and others in hardship if resources allow. The second is the Care Subsidy for Severely Disabled Persons, designated for those with a disability rating of level 1 or 2 who need ongoing care. Both subsidies may be received together. - Evidence grade: A - Sources: State Council of China (2015). Opinions on the Comprehensive Establishment of a Living Subsidy System for Disabled People with Needs and a Nursing Subsidy System for Severely Disabled Persons (Guofa [2015] No. 52). - Notes: Provincial governments determine the subsidy amounts, which differ significantly across regions — ranging from just a few dozen to several hundred yuan per month. When applying, you must present a second-generation disability certificate. If you are unable to apply in person, a family member may do so on your behalf. **Original text (Chinese):** ### 8. 持残疾人证的去申请残疾人两项补贴 - 成本：不花钱。带上残疾人证，到街道或者乡镇提交一次申请就行。 - 说人话：低保家庭里的残疾人，可以领生活补贴。残疾等级是一级、二级，又需要长期照护的，可以领护理补贴。两项能同时领。标准各省自己定，差别很大，具体问街道。带上第二代残疾人证，去街道或者乡镇办一次。 - 收益：国务院定下了两项补贴。第一项是困难残疾人生活补贴，文件写的对象是「低保家庭中的残疾人，有条件的地方可逐步扩大到低收入残疾人及其他困难残疾人」。意思是先保低保家庭里的残疾人，地方财力允许的可以往外扩。第二项是重度残疾人护理补贴，文件写的对象是「残疾等级被评定为一级、二级且需要长期照护的重度残疾人」。这两项可以同时领 - 证据等级：A - 来源：国务院 (2015). 关于全面建立困难残疾人生活补贴和重度残疾人护理补贴制度的意见（国发〔2015〕52 号）. - 备注：标准由省级政府定，各地差别很大，每月从几十元到几百元不等。申请要带第二代残疾人证。本人不方便的，可以委托家属代办 **Evidence:** A. Provincial governments determine the subsidy amounts, which differ significantly across regions — ranging from just a few dozen to several hundred yuan per month. When applying, you must present a second-generation disability certificate. If you are unable to apply in person, a family member may do so on your behalf. **Source summary:** Disabled individuals living in dibao households can receive a living subsidy. Those with a disability rating of level 1 or 2 who require long-term care are eligible for a care subsidy as well. Both subsidies may be claimed simultaneously. Each province sets its own amounts, which vary widely; check with your local office for exact figures. Bring your second-generation disability certificate and file one application at the subdistrict or township office. **Low-ROI detour:** Move “Apply for the two disability subsidies using a disability certificate” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Disabled individuals living in dibao households can receive a living subsidy. Those with a disability rating of level 1 or 2 who require long-term care are eligible for a care subsidy as well. Both subsidies may be claimed simultaneously. Each province sets its own amounts, which vary widely; check with your local office for exact figures. Bring your second-generation disability certificate and file one application at the subdistrict or township office.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国务院 (2015). 关于全面建立困难残疾人生活补贴和重度残疾人护理补贴制度的意见（国发〔2015〕52 号）.](https://www.gov.cn/zhengce/zhengceku/2015-09/25/content_10181.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 07-009 — Do not miss the annual 400‑yuan payment for basic medical insurance; subsidies are available for low‑income households Original title: 居民医保每年 400 元不要断，困难户可减免 **Source text (English):** ### 9. Do not miss the annual 400‑yuan payment for basic medical insurance; subsidies are available for low‑income households - Cost: Each individual must pay at least 400 yuan per year. This is the national standard for 2024 and 2025; local authorities may set higher amounts. Payments must be made during the designated annual enrollment period. Extremely disadvantaged individuals receive full government funding, while recipients of dibao get a fixed subsidy from the state. - In plain terms: Individuals must pay a minimum of 400 yuan each year, and the government adds roughly 700 yuan per person as a subsidy. Those in extreme hardship get the full amount covered, while dibao recipients receive a set contribution. Missing a payment has consequences: anyone who fails to enroll during the enrollment window or who interrupts payments faces a three‑month waiting period before coverage takes effect; each additional year without payment adds another month to that waiting period. - Benefit: In addition to the individual contribution, the state provides a per‑person subsidy. For 2024 this amount is no less than 670 yuan, and for 2025 it rises by 30 yuan to at least 700 yuan, while the personal payment remains at a minimum of 400 yuan (as stated in Notice No. 22 of 2025 issued by the National Healthcare Security Administration). The 2026 government work report indicates a further increase of 24 yuan. For dibao recipients and extremely disadvantaged individuals, after standard yibao reimbursement, a medical assistance program covers at least 70 % of any remaining eligible expenses. The main drawback of missing payments is the aforementioned waiting period before benefits become active. - Evidence grade: A - Sources: National Healthcare Security Administration of China (2024). Policy Interpretation of "Notice on Doing a Good Job in Basic Medical Security for Urban and Rural Residents in 2024" (Mibaofa [2024] No. 19). ; et al. (2025). Notice on work related to basic medical security for urban and rural residents in 2025 (Ji Medical Insurance Fa [2025] No. 6, local document). ; et al. (2025). About doing a good job Notice on the work related to the basic medical security for urban and rural residents in 2025 (reprinted by the Huaibei Municipal Medical Insurance Bureau): "In accordance with the National Healthcare Security Administration of China, Ministry of Finance, and State Taxation Administration of China's "Notice on the work related to the basic medical security for urban and rural residents in 2025" (Mibaofa [2025] No. 22) requires that "the per capita financial subsidy standard for resident medical insurance is increased by 30 yuan compared with the previous year, reaching no less than 700 yuan per person per year." ; General Office of the State Council of China (2021). Opinions on improving the medical insurance and assistance system for major and serious diseases (Guobanfa [2021] No. 42). ; State Council of China (2024). Guidance on improving the long-term mechanism for basic medical insurance participation (Guobanfa [2024] No. 38). ; National Healthcare Security Administration of China (2026). The 2026 Government Work Report mentioned these medical insurance work. - Notes: The 2025 notice from the National Healthcare Security Administration (Notice No. 22) does not appear on the Administration’s official website or on the Chinese Government website. Both Hebei and Anhui provinces cite figures of 700 yuan and 400 yuan in their local regulations, with Anhui explicitly referencing the same notice. While receiving unemployment benefits, an individual’s employer‑based medical insurance is paid by the unemployment fund, so there is no need to enroll separately in yibao. **Original text (Chinese):** ### 9. 居民医保每年 400 元不要断，困难户可减免 - 成本：自己交的那部分，每人每年不低于 400 元。这是 2024、2025 年的国家标准，各地可以比这个高。要在每年固定的那段集中缴费期里交。特困人员是全额资助，这笔钱全由政府出。低保对象是定额资助，政府出固定的一部分。 - 说人话：个人一年交 400 元起，财政再按人头补 700 元上下。特困人员全额资助，低保对象定额资助。断缴是有代价的：没在集中期参保、或者没连着交的，交完之后有 3 个月看病不给报，每多断 1 年原则上再多加 1 个月。 - 收益：除了自己交的那部分，财政再按人头补一笔。2024 年不低于 670 元，2025 年比上年提高 30 元，不低于 700 元，个人缴费仍是不低于 400 元（医保发〔2025〕22 号，按省级文件转述）。2026 年的政府工作报告里说再提高 24 元。低保对象和特困人员，符合规定的医疗费，医保报完之后剩下的部分，还能按不低于 70% 的比例走医疗救助再报一次。断缴的代价是等待期。没在集中缴费期参保、或者没连着交的，交完之后有 3 个月固定待遇等待期，这段时间看病不给报。每多断 1 年，原则上再加 1 个月（2025 年起，全国） - 证据等级：A - 来源：国家医保局 (2024). 《关于做好 2024 年城乡居民基本医疗保障有关工作的通知》政策解读（医保发〔2024〕19 号）. ；河北省医疗保障局等 (2025). 关于做好 2025 年城乡居民基本医疗保障有关工作的通知（冀医保发〔2025〕6 号，地方文件）. ；安徽省医疗保障局等 (2025). 关于做好 2025 年城乡居民基本医疗保障有关工作的通知（淮北市医保局转载）：「按照国家医保局、财政部、国家税务总局《关于做好2025年城乡居民基本医疗保障有关工作的通知》（医保发〔2025〕22号）要求」「居民医保人均财政补助标准较上年提高30元，达到每人每年不低于700元」. ；国务院办公厅 (2021). 关于健全重特大疾病医疗保险和救助制度的意见（国办发〔2021〕42 号）. ；国务院办公厅 (2024). 关于健全基本医疗保险参保长效机制的指导意见（国办发〔2024〕38 号）. ；国家医保局 (2026). 2026 年政府工作报告提到这些医保工作. - 备注：国家医保局 2025 年那份通知（医保发〔2025〕22 号）没有在医保局官网和中国政府网公开挂出。700 元和 400 元两个数在河北、安徽两省的文件里一致，安徽那份写明是按这份通知定的。领失业保险金那段时间，职工医保由失业保险替你交，不必重复参保。 **Evidence:** A. The 2025 notice from the National Healthcare Security Administration (Notice No. 22) does not appear on the Administration’s official website or on the Chinese Government website. Both Hebei and Anhui provinces cite figures of 700 yuan and 400 yuan in their local regulations, with Anhui explicitly referencing the same notice. While receiving unemployment benefits, an individual’s employer‑based medical insurance is paid by the unemployment fund, so there is no need to enroll separately in yibao. **Source summary:** Individuals must pay a minimum of 400 yuan each year, and the government adds roughly 700 yuan per person as a subsidy. Those in extreme hardship get the full amount covered, while dibao recipients receive a set contribution. Missing a payment has consequences: anyone who fails to enroll during the enrollment window or who interrupts payments faces a three‑month waiting period before coverage takes effect; each additional year without payment adds another month to that waiting period. **Low-ROI detour:** Move “Do not miss the annual 400‑yuan payment for basic medical insurance; subsidies are available for low‑income households” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Individuals must pay a minimum of 400 yuan each year, and the government adds roughly 700 yuan per person as a subsidy. Those in extreme hardship get the full amount covered, while dibao recipients receive a set contribution. Missing a payment has consequences: anyone who fails to enroll during the enrollment window or who interrupts payments faces a three‑month waiting period before coverage takes effect; each additional year without payment adds another month to that waiting period.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国家医保局 (2024). 《关于做好 2024 年城乡居民基本医疗保障有关工作的通知》政策解读（医保发〔2024〕19 号）.](https://www.nhsa.gov.cn/art/2024/8/26/art_105_13634.html); [河北省医疗保障局等 (2025). 关于做好 2025 年城乡居民基本医疗保障有关工作的通知（冀医保发〔2025〕6 号，地方文件）.](https://www.renqiu.gov.cn/renqiu/ybjbmwj/202510/6d90754638a248cba655e94ea518a3bb.shtml); [安徽省医疗保障局等 (2025). 关于做好 2025 年城乡居民基本医疗保障有关工作的通知（淮北市医保局转载）：「按照国家医保局、财政部、国家税务总局《关于做好2025年城乡居民基本医疗保障有关工作的通知》（医保发〔2025〕22号）要求」「居民医保人均财政补助标准较上年提高30元，达到每人每年不低于700元」.](https://ybj.huaibei.gov.cn/zcwj/zcwj/58004084.html); [国务院办公厅 (2021). 关于健全重特大疾病医疗保险和救助制度的意见（国办发〔2021〕42 号）.](https://www.gov.cn/gongbao/content/2021/content_5659514.htm); [国务院办公厅 (2024). 关于健全基本医疗保险参保长效机制的指导意见（国办发〔2024〕38 号）.](https://www.gov.cn/zhengce/content/202408/content_6965741.htm); [国家医保局 (2026). 2026 年政府工作报告提到这些医保工作.](https://www.nhsa.gov.cn/art/2026/3/5/art_14_19809.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 07-010 — When suffering from a serious illness, first use yibao, dibao, medical assistance, and register for cross‑regional treatment — avoid online loans Original title: 得了重病先走医保、大病保险、医疗救助和异地备案，不碰网贷 **Source text (English):** ### 10. When suffering from a serious illness, first use yibao, dibao, medical assistance, and register for cross‑regional treatment — avoid online loans - Cost: There is no expense involved. The steps must be followed in order. First, before being hospitalized in another province, register via the “National Medical Insurance Administration” WeChat official account using the “National Cross‑Regional Medical Registration” mini‑program. Second, settle the bill directly upon discharge. Third, if the remaining amount after reimbursement is still unaffordable, apply to the local township government or subdistrict office for medical assistance. Fourth, employed individuals are entitled to a medical leave period ranging from 3 to 24 months during which they cannot be dismissed; workers suffering from work‑related injuries should turn to workers’ compensation. Fifth, if credit‑card payments cannot be met, proactively negotiate a repayment plan with the bank. Sixth, as a last resort, use a personal fundraising platform authorized by the Civil Affairs Bureau. The required documents are mainly medical diagnoses, expense lists, and settlement statements; you will need to make 2–4 trips. The difficulty lies in having to handle all these procedures while ill. - In plain terms: The sequence is fixed. Before any cross‑provincial hospitalization, register through the “National Medical Insurance Administration” WeChat account; this allows direct settlement at discharge without paying the full amount upfront. If the post‑reimbursement cost remains high, apply for medical assistance at the township or subdistrict level. Employees are granted a medical leave period of 3–24 months based on seniority, during which they cannot be fired. Steer clear of online loans and high‑interest private borrowing. In total, 120 people have benefited from this system. - Benefit: The state groups basic medical insurance, dibao, and medical assistance into what is known as the “triple safety net,” each layer providing additional protection. Eligible low‑income and extremely vulnerable individuals receive at least 70 % coverage for qualifying medical expenses. Even those who are not originally poor but become financially strained by illness may apply for extra aid. Proper pre‑registration ensures immediate post‑discharge settlement without needing to pay out‑of‑pocket first. The medical leave period lasts 3–24 months depending on length of service; during this time employers must retain employment and pay at least 80 % of the local minimum wage. Injured workers enjoy a “work‑rest period” of up to 12 months with full salary and benefits maintained by the employer. Credit‑card borrowers facing unmanageable debt may negotiate a customized repayment schedule with the bank, extending payments up to five years; once agreed, the bank must cease collection efforts. Only platforms expressly designated by the State Council’s Civil Affairs Bureau may solicit online donations, and they must verify the authenticity of each request before disbursing funds directly to the applicant. - Evidence grade: A - Sources: State Council of China (2021). Opinions on improving the medical insurance and assistance system for serious and serious diseases (Guobanfa [2021] No. 42). ; National Healthcare Security Administration of China (2025). How to directly reimburse for medical treatment in other places across provinces? . ; Ministry of Labor (1994). Regulations on the medical treatment period for enterprise employees who are sick or injured not due to work (Ministry of Labor [1994] No. 479, Articles 2 and 3). ; Ministry of Labor (1995). Opinions on Several Issues Concerning the Implementation of the Labor Law (Ministry of Labor [1995] No. 309, Article 59). (Reprinted by Jilin Provincial Department of Human Resources and Social Security); State Council of China (revised in 2010). Regulation on Work-Related Injury Insurance (State Council of China Order No. 586, Article 30, Article 33). ; China Banking Regulatory Commission (2011). Measures for the Supervision and Administration of Credit Card Business of Commercial Banks (CBRC Order 2011 No. 2, Article 70). ; National People's Congress Standing Committee (2023). Decision on amending the Charity Law (Article 124). ; Ministry of Civil Affairs of China and five other departments (2024). Measures for the Management of Online Service Platforms for Personal Help (Order No. 75, Articles 3, 11, 13, and 17). - Notes: The exact percentage of medical assistance and its annual cap are set locally by each insurance region. The “medical leave period” is defined as the span during which an employee cannot be terminated due to illness; it is divided into six tiers based on total and company‑specific tenure. After this period ends, termination becomes legally permissible, so it is wise to know which tier applies to you. Emergency patients also fall under the registration requirement, though the official site does not clarify whether such cases are automatically covered or require retroactive filing; contact your local insurer for clarification. High‑interest online loans and private usury are strictly discouraged; courts only protect debtors up to four times the one‑year LPR rate (see item 15). Any amount exceeding this limit remains legally owed, though pursuing litigation while ill is impractical. In cases of acute, life‑threatening illness, emergency care must be rendered regardless of ability to pay; such costs are covered by the Emergency Medical Assistance Fund (see section 24, item 9). The original text of Ministry of Labor Decree No. 309 (1995) is unavailable on the Ministry’s website; the cited content is reproduced from a provincial labor authority source. **Original text (Chinese):** ### 10. 得了重病先走医保、大病保险、医疗救助和异地备案，不碰网贷 - 成本：不花钱。顺序是固定的，一步一步来。第一步，跨省住院之前，用「国家医保局」微信公众号里的「国家异地就医备案」小程序备案。第二步，出院时直接结算。第三步，报销之后自己要掏的还是太重，就向乡镇政府或者街道办申请医疗救助。第四步，还在上班的按医疗期请病假，医疗期就是生病停工又不能被辞退的那段时间；属于工伤的走工伤保险。第五步，信用卡还不上，主动找银行协商分期。第六步，实在不够，再上民政部指定的个人求助平台筹款。材料主要是诊断证明、费用清单、结算单，跑 2 到 4 趟。难在人在病中，还要一趟趟跑手续。 - 说人话：顺序是固定的。跨省住院前先在「国家医保局」公众号里备案，出院直接结算，不用先垫全款。报销完自己还掏不起的，向乡镇或者街道申请医疗救助。在职的按工龄有 3 到 24 个月医疗期，这期间公司不能辞你。网贷和民间高息借款不要碰。 - 收益：国家把基本医保、大病保险、医疗救助合起来叫「三重制度」，一层一层往下兜。低保对象和特困人员，符合规定的医疗费用按不低于 70% 救助。本来不穷、看病看穷了的重病患者，可以自己提出申请再救助。跨省住院前备了案，就能出院直接结算，不必先垫全款再回参保地报。生病停工有 3 到 24 个月的医疗期，具体多久按工龄长短定。这段时间里，公司不得解除劳动合同，病假工资不得低于当地最低工资的 80%。工伤职工有停工留薪期，就是养伤不上班的那段时间，原来的工资福利照发，由单位按月发，一般不超过 12 个月。信用卡欠款超出还款能力、本人又愿意还的，可以和银行协商个性化分期，把欠款重新排一个还款计划，最长 5 年，签了协议银行就必须停止催收。网上替本人筹钱的个人求助平台，必须经国务院民政部门指定。平台要核验求助信息是不是真的。捐来的钱只能打给求助人本人，或者他提供的账户（全国） - 证据等级：A - 来源：国务院办公厅 (2021). 关于健全重特大疾病医疗保险和救助制度的意见（国办发〔2021〕42 号）. ；国家医保局 (2025). 跨省异地就医如何直接报销？. ；劳动部 (1994). 企业职工患病或非因工负伤医疗期规定（劳部发〔1994〕479 号，第二、三条）. ；劳动部 (1995). 关于贯彻执行《劳动法》若干问题的意见（劳部发〔1995〕309 号，第 59 条）. （吉林省人社厅转载）；国务院 (2010 修订). 工伤保险条例（国务院令第 586 号，第三十、三十三条）. ；银监会 (2011). 商业银行信用卡业务监督管理办法（银监会令 2011 年第 2 号，第七十条）. ；全国人大常委会 (2023). 关于修改慈善法的决定（第一百二十四条）. ；民政部等五部门 (2024). 个人求助网络服务平台管理办法（令第 75 号，第三、十一、十三、十七条）. - 备注：医疗救助报多大比例、一年最多报多少，由你参保的那个地方自己定。医疗期分六档，看你一共工作了几年、在这家单位干了几年。医疗期一过，公司就可能合法跟你解约，提前看清自己在哪一档。急诊抢救的人也在需要备案的名单里。医保局的页面没说急诊算不算自动备案、事后能不能补办，打电话问参保地。网贷和民间高息借款不要碰。法院只保护到一年期 LPR 的 4 倍这条线（不借高利贷见第 15 条）。超出那条线的部分不受保护，本金还是照还。躺在病床上也没精力去打这种官司。急重伤病是另一回事：没钱也要打 120，医院不得拒绝、推诿或者拖延救治，那一段的急救费由疾病应急救助基金付，见第 24 节第 8 条（急诊也必须先救）。劳部发〔1995〕309 号的原文页在人社部官网打不开，内容取自省人社厅的转载。 **Evidence:** A. The exact percentage of medical assistance and its annual cap are set locally by each insurance region. The “medical leave period” is defined as the span during which an employee cannot be terminated due to illness; it is divided into six tiers based on total and company‑specific tenure. After this period ends, termination becomes legally permissible, so it is wise to know which tier applies to you. Emergency patients also fall under the registration requirement, though the official site does not clarify whether such cases are automatically covered or require retroactive filing; contact your local insurer for clarification. High‑interest online loans and private usury are strictly discouraged; courts only protect debtors up to four times the one‑year LPR rate (see item 15). Any amount exceeding this limit remains legally owed, though pursuing litigation while ill is impractical. In cases of acute, life‑threatening illness, emergency care must be rendered regardless of ability to pay; such costs are covered by the Emergency Medical Assistance Fund (see section 24, item 9). The original text of Ministry of Labor Decree No. 309 (1995) is unavailable on the Ministry’s website; the cited content is reproduced from a provincial labor authority source. **Source summary:** The sequence is fixed. Before any cross‑provincial hospitalization, register through the “National Medical Insurance Administration” WeChat account; this allows direct settlement at discharge without paying the full amount upfront. If the post‑reimbursement cost remains high, apply for medical assistance at the township or subdistrict level. Employees are granted a medical leave period of 3–24 months based on seniority, during which they cannot be fired. Steer clear of online loans and high‑interest private borrowing. In total, 120 people have benefited from this system. **Low-ROI detour:** Move “When suffering from a serious illness, first use yibao, dibao, medical assistance, and register for cross‑regional treatment — avoid online loans” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The sequence is fixed. Before any cross‑provincial hospitalization, register through the “National Medical Insurance Administration” WeChat account; this allows direct settlement at discharge without paying the full amount upfront. If the post‑reimbursement cost remains high, apply for medical assistance at the township or subdistrict level. Employees are granted a medical leave period of 3–24 months based on seniority, during which they cannot be fired. Steer clear of online loans and high‑interest private borrowing. In total, 120 people have benefited from this system.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 07-015; 24-008 **Source links:** [国务院办公厅 (2021). 关于健全重特大疾病医疗保险和救助制度的意见（国办发〔2021〕42 号）.](https://www.gov.cn/gongbao/content/2021/content_5659514.htm); [国家医保局 (2025). 跨省异地就医如何直接报销？.](https://www.nhsa.gov.cn/art/2025/3/16/art_14_16010.html); [劳动部 (1994). 企业职工患病或非因工负伤医疗期规定（劳部发〔1994〕479 号，第二、三条）.](https://www.gov.cn/zhengce/2022-08/31/content_5711269.htm); [劳动部 (1995). 关于贯彻执行《劳动法》若干问题的意见（劳部发〔1995〕309 号，第 59 条）.](http://hrss.jl.gov.cn/ldgx/ldyggl/201608/t20160824_2401358.html); [国务院 (2010 修订). 工伤保险条例（国务院令第 586 号，第三十、三十三条）.](https://www.gov.cn/gongbao/content/2011/content_1778064.htm); [银监会 (2011). 商业银行信用卡业务监督管理办法（银监会令 2011 年第 2 号，第七十条）.](https://www.gov.cn/gongbao/content/2011/content_1893974.htm); [全国人大常委会 (2023). 关于修改慈善法的决定（第一百二十四条）.](https://www.gov.cn/yaowen/liebiao/202312/content_6923390.htm); [民政部等五部门 (2024). 个人求助网络服务平台管理办法（令第 75 号，第三、十一、十三、十七条）.](https://www.gov.cn/gongbao/2024/issue_11646/202410/content_6980857.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 07-011 — Replace a lost ID card immediately; get a temporary ID if you need it urgently Original title: 身份证丢了立刻补办，急用先领临时身份证 **Source text (English):** ### 11. Replace a lost ID card immediately; get a temporary ID if you need it urgently - Cost: There is a statutory fee for issuing ID cards. The exact amount is set by national regulations and posted locally. You must apply at the police station in your area of permanent residence — just one visit is required. - In plain terms: For standard replacements, the new ID card is issued within 60 days from the date you submit the application. If you need it right away, you can also request a temporary ID card on the spot; it is delivered within three days and remains valid for three months. Without an ID card, you cannot apply for jobs, rent housing, open bank accounts, or receive government benefits — it is a prerequisite for all such procedures. - Benefit: Once you submit the application form for a resident ID card, authorities must issue the card within 60 days. During this period, if you urgently need identification, you may apply for a temporary ID card, which is issued within three days and valid for three months nationwide. - Evidence grade: A - Sources: National People's Congress Standing Committee (2003). Resident Identity Card Law (Presidential Order No. 4, Article 12, 20). ; Ministry of Public Security of China (2005). Measures for the Administration of Temporary Resident Identity Cards (Ministry of Public Security of China Order No. 78, Article 2, 7, 9, 12, Article 17). - Notes: Without an ID card, you cannot secure employment, rent housing, open bank accounts, or receive subsidies; it is a mandatory prerequisite for all related processes. The ID Card Law was amended in 2011; the text cited here is the version published in 2003, and current regulations apply. Whether you can apply in a location other than your registered residence depends on local police announcements. **Original text (Chinese):** ### 11. 身份证丢了立刻补办，急用先领临时身份证 - 成本：要交证件工本费。这是法定收费，收多少由国家定，以当地公示的为准。到常住户口所在地的派出所申请，跑 1 趟。 - 说人话：补办的，从交表那天算起 60 天内发证。急用的，当场再申请一张临时身份证，3 天内发，有效期 3 个月。没有身份证，找工作、住宿、开户、领补贴全都办不成，它是所有手续的前提。 - 收益：从你交上《居民身份证申领登记表》那天算起，公安机关要在 60 日内发证。新办、换证、补办的这段时间里，如果急着用证，可以申请一张临时居民身份证。公安机关收到申请后 3 日内发放，有效期 3 个月（全国） - 证据等级：A - 来源：全国人大常委会 (2003). 居民身份证法（主席令第四号，第十二、二十条）. ；公安部 (2005). 临时居民身份证管理办法（公安部令第 78 号，第二、七、九、十二、十七条）. - 备注：没有身份证，找工作、住宿、开户、领补贴都办不了，这是所有手续的前置条件。身份证法 2011 年有过修正，本条所引的是 2003 年公布的文本，条款以现行的为准。能不能异地办理，以当地公安的公告为准。 **Evidence:** A. Without an ID card, you cannot secure employment, rent housing, open bank accounts, or receive subsidies; it is a mandatory prerequisite for all related processes. The ID Card Law was amended in 2011; the text cited here is the version published in 2003, and current regulations apply. Whether you can apply in a location other than your registered residence depends on local police announcements. **Source summary:** For standard replacements, the new ID card is issued within 60 days from the date you submit the application. If you need it right away, you can also request a temporary ID card on the spot; it is delivered within three days and remains valid for three months. Without an ID card, you cannot apply for jobs, rent housing, open bank accounts, or receive government benefits — it is a prerequisite for all such procedures. **Low-ROI detour:** Move “Replace a lost ID card immediately; get a temporary ID if you need it urgently” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “For standard replacements, the new ID card is issued within 60 days from the date you submit the application. If you need it right away, you can also request a temporary ID card on the spot; it is delivered within three days and remains valid for three months. Without an ID card, you cannot apply for jobs, rent housing, open bank accounts, or receive government benefits — it is a prerequisite for all such procedures.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大常委会 (2003). 居民身份证法（主席令第四号，第十二、二十条）.](https://www.gov.cn/gongbao/content/2003/content_62254.htm); [公安部 (2005). 临时居民身份证管理办法（公安部令第 78 号，第二、七、九、十二、十七条）.](https://www.gov.cn/zhengce/2021-12/25/content_5712922.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 07-012 — After registering as unemployed, seek recognition as a person facing employment difficulties to receive social insurance subsidies or placement in public-interest jobs Original title: 办失业登记后争取就业困难人员认定，拿社保补贴或公益性岗位 **Source text (English):** ### 12. After registering as unemployed, seek recognition as a person facing employment difficulties to receive social insurance subsidies or placement in public-interest jobs - Cost: There is no cost involved. You simply apply for recognition at a local public employment service center in your neighborhood or community. Requirements vary by region, but typically include being of advanced age, unemployed for a long time, from a dibao-receiving household, disabled, or part of a zero-employment family. First, you must complete the unemployment registration process before applying. The main difficulty lies in verifying whether you meet each criterion individually, and you must pay social insurance premiums upfront. - In plain terms: Once recognized, you can receive subsidies for your own social insurance contributions — generally up to two-thirds of what you actually pay, for a maximum period of three years. If you are hired by an employer or placed in a public-interest job, the employer also qualifies for subsidies covering its portion of social insurance costs. Wages for these public-interest positions are set at or near the local minimum wage. While pay is modest, these jobs provide social insurance coverage, making them ideal as a transitional step. Keep in mind that most social insurance subsidies are paid retroactively, meaning you must pay the premiums first. - Benefit: After receiving this recognition, individuals who are unemployed and pay social insurance on their own (classified as flexible workers) become eligible for subsidies. These subsidies generally cover up to two-thirds of actual contributions, for a maximum duration of three years. If employed or placed in a public-interest job, employers also receive subsidies proportional to the pension, medical, and unemployment insurance premiums they pay. Public-interest jobs are positions created and funded by the government; their wages follow local minimum wage standards. The government gives priority placement in these roles to persons facing employment difficulties. Additionally, a one-time job-search subsidy is available to university graduates from dibao-receiving households, zero-employment families, or extremely impoverished backgrounds, as well as to disabled graduates and those who have taken national student loans. This subsidy is disbursed during the academic year in which they graduate (national framework; exact eligibility criteria and amounts are determined locally). - Evidence grade: B - Sources: Ministry of Finance, Ministry of Human Resources and Social Security of China (revised in 2023). Measures for the Management of Employment Subsidy Funds (Caishe [2017] No. 164, revised and issued in December 2023). ; National People’s Congress Standing Committee (2007, Amended in 2015). Employment Promotion Law (Articles 52, 53). - Notes: Public-interest jobs offer modest wages but include social insurance benefits, making them suitable as a temporary solution. Most social insurance subsidies are paid after the fact, requiring upfront payment of premiums. For precise eligibility details, contact 12333 or your local neighborhood office. **Original text (Chinese):** ### 12. 办失业登记后争取就业困难人员认定，拿社保补贴或公益性岗位 - 成本：不花钱。到街道或者社区的公共就业服务机构申请认定。认定条件各地不同，常见的有大龄、长期失业、低保家庭、残疾、零就业家庭这几类。要先办好失业登记才能申请。难在得一项项核对自己够不够条件，社保还要先垫钱。 - 说人话：认定下来之后，自己交社保能拿补贴，原则上不超过你实际交的三分之二，最长 3 年。被单位招用、或者安排到公益性岗位的，单位那部分社保也有补贴。公益性岗位的工资参照当地最低工资。这类岗位钱不多，但带社保，适合过渡。社保补贴多是先交后补，得先垫钱。 - 收益：认定下来之后，没有单位、自己交社保的（这叫灵活就业）可以拿社保补贴。补贴标准原则上不超过你实际交的 2/3，最长拿 3 年。被单位招用、或者被安排到公益性岗位的，单位按实际缴纳的养老、医疗、失业保险费拿补贴。公益性岗位就是政府出钱开发的岗位，它的补贴参照当地最低工资。政府开发的公益性岗位，优先安排就业困难人员。另外还有一次性求职补贴，发给高校毕业生。范围是低保家庭、零就业家庭、特困人员里的毕业生。残疾的、拿过国家助学贷款的毕业生也算。这笔钱在毕业那一学年领（全国框架，认定条件与金额地方定） - 证据等级：B - 来源：财政部、人力资源社会保障部 (2023 修订). 就业补助资金管理办法（财社〔2017〕164 号，2023 年 12 月修订印发）. ；全国人大常委会 (2007, 2015 修正). 就业促进法（第五十二、五十三条）. - 备注：公益性岗位工资不高，但有社保，适合过渡。社保补贴多是先交后补，要先垫钱。具体条件问 12333 或者街道。 **Evidence:** B. Public-interest jobs offer modest wages but include social insurance benefits, making them suitable as a temporary solution. Most social insurance subsidies are paid after the fact, requiring upfront payment of premiums. For precise eligibility details, contact 12333 or your local neighborhood office. **Source summary:** Once recognized, you can receive subsidies for your own social insurance contributions — generally up to two-thirds of what you actually pay, for a maximum period of three years. If you are hired by an employer or placed in a public-interest job, the employer also qualifies for subsidies covering its portion of social insurance costs. Wages for these public-interest positions are set at or near the local minimum wage. While pay is modest, these jobs provide social insurance coverage, making them ideal as a transitional step. Keep in mind that most social insurance subsidies are paid retroactively, meaning you must pay the premiums first. **Low-ROI detour:** Move “After registering as unemployed, seek recognition as a person facing employment difficulties to receive social insurance subsidies or placement in public-interest jobs” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Once recognized, you can receive subsidies for your own social insurance contributions — generally up to two-thirds of what you actually pay, for a maximum period of three years. If you are hired by an employer or placed in a public-interest job, the employer also qualifies for subsidies covering its portion of social insurance costs. Wages for these public-interest positions are set at or near the local minimum wage. While pay is modest, these jobs provide social insurance coverage, making them ideal as a transitional step. Keep in mind that most social insurance subsidies are paid retroactively, meaning you must pay the premiums first.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [财政部、人力资源社会保障部 (2023 修订). 就业补助资金管理办法（财社〔2017〕164 号，2023 年 12 月修订印发）.](https://www.gov.cn/zhengce/zhengceku/202401/content_6926462.htm); [全国人大常委会 (2007, 2015 修正). 就业促进法（第五十二、五十三条）.](https://www.gov.cn/guoqing/2021-10/29/content_5647636.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 07-013 — Apply for vocational training subsidies, employment internship subsidies, and social insurance subsidies during unemployment — don’t pay for training courses out of pocket Original title: 失业期间去领职业培训补贴、就业见习补贴和社保补贴，别自费上培训班 **Source text (English):** ### 13. Apply for vocational training subsidies, employment internship subsidies, and social insurance subsidies during unemployment — don’t pay for training courses out of pocket - Cost: There is no direct cost. However, the training itself takes up a lot of your time. The real challenge is completing all required classes and earning the necessary certificates before you can receive any subsidies. - In plain terms: You won’t have to pay for training at all. If you complete a qualifying course and obtain the required certificate, you can receive a vocational training subsidy — up to three times per person. Recent college graduates who haven’t found work within two years, as well as unemployed youth aged 16–24, may also join employment internships and receive basic living allowances during that time. First, check your local Human Resources and Social Security Bureau website for the “List of Eligible Vocational Training Subsidies” — don’t sign up for paid courses on your own. - Benefit: According to regulations issued by the Ministry of Finance and the Human Resources and Social Security Bureau, specific funds are allocated specifically to support employment through various subsidy programs. Those who complete approved training and earn the required certificates may receive vocational training subsidies up to three times each. Individuals facing employment difficulties who pay their own social insurance premiums (as self-employed workers) may qualify for subsidies lasting up to three years; those within five years of retirement age may receive them until retirement. Recent graduates may get such subsidies for up to two years, while those hired by employers qualify for one year. Additionally, unemployed youth aged 16–24 and recent graduates without jobs may take part in employment internships and receive basic living allowances. - Evidence grade: A - Sources: Ministry of Finance, Ministry of Human Resources and Social Security of China (2023). Measures for the Management of Employment Subsidy Funds (Article 5, Article 7, Article 10). - Notes: Exact subsidy amounts and eligible programs vary by province; always consult the local Human Resources and Social Security Bureau website for the “List of Eligible Vocational Training Subsidies.” Special one-time job-seeking and entrepreneurship subsidies are also available for graduates from dibao-receiving families or zero-employment households, those with outstanding student loans, or individuals with disabilities. **Original text (Chinese):** ### 13. 失业期间去领职业培训补贴、就业见习补贴和社保补贴，别自费上培训班 - 成本：不花钱。培训本身要占掉你不少时间。难在要连着上完课、考出证书，才拿得到补贴。 - 说人话：培训不用自己掏钱。参加培训并拿到规定的证书，就有职业培训补贴，同一个人最多领 3 次。毕业两年内没找到工作的高校毕业生、16 到 24 岁的失业青年，可以参加就业见习，见习期间领基本生活费。先去当地人社局官网查「职业培训补贴目录」，别自费报班。 - 收益：财政部、人社部的规章里列了一批就业补助资金项目，就是财政专门拿来补贴就业的那笔钱。参加培训并拿到符合规定的证书，给职业培训补贴，同一个人最多领 3 次。就业困难人员自己交社保（灵活就业）的补贴最长 3 年；离法定退休年龄不到 5 年的，可以延到退休。高校毕业生自己交社保的补贴最长 2 年，被企业招走的最长 1 年。毕业 2 年内没找到工作的高校毕业生，还有 16 至 24 岁的失业青年，可以参加就业见习，见习期间领基本生活费 - 证据等级：A - 来源：财政部、人力资源社会保障部 (2023). 就业补助资金管理办法（第五条、第七条、第十条）. - 备注：具体的补贴目录和金额由各省定，先在当地人社局官网查「职业培训补贴目录」。低保家庭、零就业家庭的毕业年度高校毕业生，还有欠着助学贷款的、残疾的，另有一次性求职创业补贴 **Evidence:** A. Exact subsidy amounts and eligible programs vary by province; always consult the local Human Resources and Social Security Bureau website for the “List of Eligible Vocational Training Subsidies.” Special one-time job-seeking and entrepreneurship subsidies are also available for graduates from dibao-receiving families or zero-employment households, those with outstanding student loans, or individuals with disabilities. **Source summary:** You won’t have to pay for training at all. If you complete a qualifying course and obtain the required certificate, you can receive a vocational training subsidy — up to three times per person. Recent college graduates who haven’t found work within two years, as well as unemployed youth aged 16–24, may also join employment internships and receive basic living allowances during that time. First, check your local Human Resources and Social Security Bureau website for the “List of Eligible Vocational Training Subsidies” — don’t sign up for paid courses on your own. **Low-ROI detour:** Move “Apply for vocational training subsidies, employment internship subsidies, and social insurance subsidies during unemployment — don’t pay for training courses out of pocket” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “You won’t have to pay for training at all. If you complete a qualifying course and obtain the required certificate, you can receive a vocational training subsidy — up to three times per person. Recent college graduates who haven’t found work within two years, as well as unemployed youth aged 16–24, may also join employment internships and receive basic living allowances during that time. First, check your local Human Resources and Social Security Bureau website for the “List of Eligible Vocational Training Subsidies” — don’t sign up for paid courses on your own.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [财政部、人力资源社会保障部 (2023). 就业补助资金管理办法（第五条、第七条、第十条）.](https://www.gov.cn/zhengce/zhengceku/202401/content_6926462.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 07-014 — Job hunting isn’t just about sending resumes — use a systematic approach: learn skills, set goals, and ask for help Original title: 求职别只投简历，用系统方法：学技巧、定目标、找人帮 **Source text (English):** ### 14. Job hunting isn’t just about sending resumes — use a systematic approach: learn skills, set goals, and ask for help - Cost: There’s no monetary cost. You’ll need to spend 1–2 hours each day for several weeks. Paid courses aren’t necessary; free career counseling from public employment services works just as well. The real challenge is staying consistent day after day without anyone watching over you, and actually reaching out to others for help. - In plain terms: When we combine data from 47 studies, people who took part in job-hunting coaching are 2.67 times more likely to land a job than those who didn’t. The most effective parts of this coaching are: learning concrete job-hunting techniques, clearly describing yourself, setting clear goals, taking proactive action, and asking others for help. The last point translates to asking friends or contacts for referrals and introductions. - Benefit: A combined analysis of 47 peer-reviewed studies on job-hunting coaching — all of which used experimental or quasi-experimental designs with control groups — shows that participants in coaching programs are 2.67 times more likely to find employment than non-participants (OR 2.67). The key components of effective coaching are: teaching practical job-hunting skills, improving how individuals present themselves, boosting self-efficacy so they believe they can succeed, encouraging proactive behavior, setting specific goals, and fostering social support by prompting people to ask for help. Programs that combine skill-building with motivation tend to deliver the best results. - Evidence grade: A - Sources:Liu S, Huang JL, Wang M (2014). Effectiveness of job search interventions: a meta-analytic review. Psychological Bulletin 140(4): 1009–1041. - Notes: Most of these studies were conducted in Europe and North America, and they involved structured group-based coaching programs. The findings here are extrapolations from those settings, not results from studies done in China. “Fostering social support” essentially means asking friends, family, or contacts to help with introductions and referrals — so don’t hesitate to reach out. **Original text (Chinese):** ### 14. 求职别只投简历，用系统方法：学技巧、定目标、找人帮 - 成本：不花钱。每天要花 1 到 2 小时，连着做上几周。付费课程可以不报，用公共就业服务机构的免费职业指导代替。难在没人盯着的时候天天坚持，还要主动开口找人帮忙。 - 说人话：参加过求职辅导的人，找到工作的几率是没参加的人的 2.67 倍。管用的是这几样：学具体的求职技巧，把自己讲清楚，定明确目标，主动出击，开口找人帮忙。找人帮忙落到实处，就是托熟人内推。 - 收益：把 47 项做过对照的求职辅导研究合并起来算。这些研究是实验或者准实验设计，都分了组做比较。结果是：参加辅导的那组，找到工作的几率是没参加那组的 2.67 倍（OR 2.67，即几率之比）。辅导里管用的成分有这几样。一是教求职技巧。二是改善自我呈现（把自己讲清楚）。三是提升自我效能（相信自己做得到）。四是鼓励主动出击。五是设定目标。六是争取社会支持（开口找人帮忙）。既教技能、又能提起劲头的辅导，效果最大 - 证据等级：A - 来源：Liu S, Huang JL, Wang M (2014). Effectiveness of job search interventions: a meta-analytic review. Psychological Bulletin 140(4): 1009–1041. - 备注：这些研究多数在欧美做，形式是成套的小组课程。搬到中国是拿别处的结果套过来，不是国内测出来的。争取社会支持落到实处，就是让熟人帮着介绍和内推，别不好意思开口。 **Evidence:** A. Most of these studies were conducted in Europe and North America, and they involved structured group-based coaching programs. The findings here are extrapolations from those settings, not results from studies done in China. “Fostering social support” essentially means asking friends, family, or contacts to help with introductions and referrals — so don’t hesitate to reach out. **Source summary:** When we combine data from 47 studies, people who took part in job-hunting coaching are 2.67 times more likely to land a job than those who didn’t. The most effective parts of this coaching are: learning concrete job-hunting techniques, clearly describing yourself, setting clear goals, taking proactive action, and asking others for help. The last point translates to asking friends or contacts for referrals and introductions. **Low-ROI detour:** Move “Job hunting isn’t just about sending resumes — use a systematic approach: learn skills, set goals, and ask for help” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “When we combine data from 47 studies, people who took part in job-hunting coaching are 2.67 times more likely to land a job than those who didn’t. The most effective parts of this coaching are: learning concrete job-hunting techniques, clearly describing yourself, setting clear goals, taking proactive action, and asking others for help. The last point translates to asking friends or contacts for referrals and introductions.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Liu S, Huang JL, Wang M (2014). Effectiveness of job search interventions: a meta-analytic review. Psychological Bulletin 140(4): 1009–1041.](https://doi.org/10.1037/a0035923) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 07-015 — No deposits, no ID retention, no “training loans”, no pyramid schemes, no usurious loans Original title: 不交押金、不押证件、不签「培训贷」、不进传销、不借高利贷 **Source text (English):** ### 15. No deposits, no ID retention, no “training loans”, no pyramid schemes, no usurious loans - Cost: Zero expense. If an employer or recruiter suggests “pay first before starting work”, “pay for training before placement”, or “recruit others to earn money”, reject it on the spot. Keep chat logs and any transfer receipts. The difficulty is that when money is tight, people may feel tempted to take the risk; saying “no” right away isn’t always easy. - In plain terms: Employers are not allowed to keep your ID or other documents, nor demand any deposits or payments under any pretext. Violators must return all money and face fines ranging from 500 to 2000 yuan per person. If a job placement fails, recruitment agencies must refund any fees paid. “Training loans” that require upfront payment for training, as well as pyramid schemes that pay out based on recruiting new members, are both officially flagged as scams. For private loans, any interest exceeding four times the one‑year LPR is not enforceable by courts, though the principal must still be repaid. - Benefit: Companies cannot retain your ID or other documents, cannot ask for guarantors, and cannot demand payments under any name. Breaching these rules results in mandatory repayment plus fines of at least 500 yuan and up to 2000 yuan per person. Recruitment agencies likewise must return all fees if they fail to place you. Schemes that pose as job offers but require you to pay training fees or take out loans are the so‑called “job‑to‑training” or “training loan” frauds highlighted by multiple government agencies. Pyramid schemes that pay commissions based on recruiting others and require upfront payments are illegal; participants can be fined up to 2000 yuan. Interest on private loans that exceeds four times the one‑year LPR at the time of signing is not legally binding. This new rule replaced the previous three‑tier system based on 24% and 36% thresholds (nationwide, effective August 2020). - Evidence grade: A - Sources: National People's Congress Standing Committee (2007). Labor Contract Law (Presidential Order No. 65, Articles 9, 84). ; Ministry of Labor and Social Security (2007). Employment Services and Employment Management Regulations (Ministry of Labor and Social Security Order No. 28, Articles 14, 55, 58). ; Ministry of Human Resources and Social Security of China and five other departments (2026). Be wary of risk warnings such as "recruitment-to-training" and "training loans". ; State Council of China (2005). Regulations on the Prohibition of Pyramid Selling (State Council of China Order No. 444, Articles 2, 7, and 24). ; Supreme People's Court of China (2020). Decision on amending the "Regulations on Several Issues Concerning the Application of Law in the Trial of Private Lending Cases" (Fa Interpretation [2020] No. 6, Article 26). ; Supreme People's Court of China (2020). The upper limit of judicial protection of private lending interest rates is adjusted to "4 times the one-year LPR". - Notes: Four times the LPR is the maximum interest rate courts will protect; it does not mean the principal can be waived. The principal must still be repaid. This judicial interpretation was amended again in December 2020, so the current article numbers apply. When money is urgently needed, people are especially vulnerable to these schemes. Instead, use the legitimate channels mentioned earlier in this section: unemployment benefits, labor‑inspection complaints, legal aid, shelters, or emergency assistance. **Original text (Chinese):** ### 15. 不交押金、不押证件、不签「培训贷」、不进传销、不借高利贷 - 成本：不花钱。遇到「先交钱再上岗」「先培训再安排工作」「拉人头」这三种说法，当场拒绝。留好聊天记录和转账凭证。难在越缺钱越想赌一把，当场说「不」不容易。 - 说人话：用人单位不能扣你的身份证，不能收押金，也不能换个名目收钱。中介没给你介绍成工作，必须退中介费。先交培训费再上岗的培训贷、靠拉人头算钱的传销，都是官方点名的骗局。借钱的利息超过一年期 LPR 四倍的部分，法院不支持，但本金照还。 - 收益：公司不得扣押你的身份证等证件，不得要你找人担保，也不得换个名目收你的钱和物。违反的责令退还，并按每人 500 元以上 2000 元以下罚款。职业中介同样不得扣证件、收押金，工作没介绍成，必须把中介费退给你。打着招聘的名义，诱导你先交培训费或者先贷款，这是人社部等五部门点名提示的「招转培」「培训贷」骗局。靠拉人头算提成、交了钱才能加入的，属于传销，参加的人可罚 2000 元以下。民间借贷的利息，超过签合同时一年期 LPR 4 倍的那部分，法院不支持。这条新规矩取代了原来按 24%、36% 两条线划三段的老办法（全国，2020 年 8 月起） - 证据等级：A - 来源：全国人大常委会 (2007). 劳动合同法（主席令第六十五号，第九、八十四条）. ；劳动保障部 (2007). 就业服务与就业管理规定（劳动保障部令第 28 号，第十四、五十五、五十八条）. ；人力资源社会保障部等五部门 (2026). 警惕「招转培」「培训贷」等风险提示. ；国务院 (2005). 禁止传销条例（国务院令第 444 号，第二、七、二十四条）. ；最高人民法院 (2020). 关于修改《关于审理民间借贷案件适用法律若干问题的规定》的决定（法释〔2020〕6 号，第二十六条）. ；最高人民法院 (2020). 民间借贷利率司法保护上限调整为「一年期 LPR 的 4 倍」. - 备注：4 倍 LPR 是法院愿意保护的利息上限，不是「借了可以不还」，本金照还。这份司法解释 2020 年 12 月又改过一次，条文序号有变，以现行文本为准。分期和网贷的手续费怎么换算成年化利率，见第 5 节第 7 条（把利息换成年化利率）。越急着用钱，越容易被这些套路盯上。先走本节前面那几条正规渠道：失业保险金、劳动监察投诉、法律援助、救助站、临时救助。 **Evidence:** A. Four times the LPR is the maximum interest rate courts will protect; it does not mean the principal can be waived. The principal must still be repaid. This judicial interpretation was amended again in December 2020, so the current article numbers apply. When money is urgently needed, people are especially vulnerable to these schemes. Instead, use the legitimate channels mentioned earlier in this section: unemployment benefits, labor‑inspection complaints, legal aid, shelters, or emergency assistance. **Source summary:** Employers are not allowed to keep your ID or other documents, nor demand any deposits or payments under any pretext. Violators must return all money and face fines ranging from 500 to 2000 yuan per person. If a job placement fails, recruitment agencies must refund any fees paid. “Training loans” that require upfront payment for training, as well as pyramid schemes that pay out based on recruiting new members, are both officially flagged as scams. For private loans, any interest exceeding four times the one‑year LPR is not enforceable by courts, though the principal must still be repaid. **Low-ROI detour:** Move “No deposits, no ID retention, no “training loans”, no pyramid schemes, no usurious loans” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Employers are not allowed to keep your ID or other documents, nor demand any deposits or payments under any pretext. Violators must return all money and face fines ranging from 500 to 2000 yuan per person. If a job placement fails, recruitment agencies must refund any fees paid. “Training loans” that require upfront payment for training, as well as pyramid schemes that pay out based on recruiting new members, are both officially flagged as scams. For private loans, any interest exceeding four times the one‑year LPR is not enforceable by courts, though the principal must still be repaid.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 05-007 **Source links:** [全国人大常委会 (2007). 劳动合同法（主席令第六十五号，第九、八十四条）.](https://www.gov.cn/gongbao/content/2007/content_711013.htm); [劳动保障部 (2007). 就业服务与就业管理规定（劳动保障部令第 28 号，第十四、五十五、五十八条）.](https://www.gov.cn/zhengce/2022-11/28/content_5711307.htm); [人力资源社会保障部等五部门 (2026). 警惕「招转培」「培训贷」等风险提示.](https://chinajob.mohrss.gov.cn/h5/c/2026-05-18/543038.shtml); [国务院 (2005). 禁止传销条例（国务院令第 444 号，第二、七、二十四条）.](https://www.gov.cn/gongbao/content/2005/content_80604.htm); [最高人民法院 (2020). 关于修改《关于审理民间借贷案件适用法律若干问题的规定》的决定（法释〔2020〕6 号，第二十六条）.](https://www.court.gov.cn/fabu/xiangqing/249031.html); [最高人民法院 (2020). 民间借贷利率司法保护上限调整为「一年期 LPR 的 4 倍」.](https://www.court.gov.cn/zixun/xiangqing/249051.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 07-016 — Public rental housing for those with housing difficulties Original title: 住房困难先排公租房 **Source text (English):** ### 16. Public rental housing for those with housing difficulties - Cost: There is no fee to apply. You must submit documents to the local housing authority and provide written consent for them to verify the information you provide. If any documents are missing, they will inform you of what needs to be added at once. The waiting period for housing allocation is called the “waiting queue period,” which generally does not exceed five years. - In plain terms: You must meet three criteria simultaneously: you must have no housing locally, or your living space must fall below the required standard; your income and assets must also be below the set limits; and migrant workers must have held steady employment locally for a minimum period as stipulated. The exact waiting queue period is announced by local authorities. This is a long-term solution that won’t provide immediate relief, but signing up costs nothing, and the earlier you apply, the sooner you may be called. - Benefit: Those who satisfy all three conditions are eligible to apply. First, they must have no housing locally or live in a space smaller than the legal minimum. Second, their income and assets must remain below the prescribed limits. Third, migrant workers must have maintained stable employment locally for the required length of time. Specific criteria are determined and published by housing authorities in municipalities and counties. Individuals placed on the waiting list are referred to as “waiting queue candidates,” and housing authorities are obligated to assign them a dwelling within the waiting queue period. (This is a nationwide framework; exact eligibility rules and rental rates are set locally, effective since 2012.) - Evidence grade: B - Sources:Ministry of Housing and Urban-Rural Development of China (2012). Measures for the Administration of Public Rental Housing (Ministry of Housing and Urban-Rural Development of China Order No. 11, Articles 7, 8, and 10). - Notes: While this is a long-term solution that won’t provide immediate relief, signing up costs nothing, and the earlier you apply, the sooner you may be called. Various other types of subsidized housing also exist locally, each with its own rules; please consult your local housing authority’s official website for details. **Original text (Chinese):** ### 16. 住房困难先排公租房 - 成本：申请不收费。向市、县的住房保障部门交材料，还要书面同意他们去核实你报的情况。材料不齐的，他们会一次性告诉你要补哪些。排队等房的期限叫轮候期，一般不超过 5 年。 - 说人话：要同时占上三条：在本地没房，或者住房面积低于标准；收入和财产低于标准；外来务工的还要在本地稳定就业满规定年限。轮候期由当地公布。这是远水，解不了近渴，但排队不花钱，早报名早轮到。 - 收益：三项条件都占上就能申请。一是在本地没有住房，或者住房面积低于规定标准。二是收入和财产低于规定标准。三是外来务工人员要在本地稳定就业满规定年限。具体条件由直辖市和市、县的住房保障部门定了公布。登记上排队名单的人叫轮候对象，住房保障部门应当在轮候期内给他安排房源（全国框架，门槛和租金地方定，2012 年起） - 证据等级：B - 来源：住房和城乡建设部 (2012). 公共租赁住房管理办法（住房和城乡建设部令第 11 号，第七、八、十条）. - 备注：这是远水，解不了近渴，但排队不花钱，早报名早轮到。各地另有保障性租赁住房等别的类型，规则不一样，去当地住建部门的网站查。 **Evidence:** B. While this is a long-term solution that won’t provide immediate relief, signing up costs nothing, and the earlier you apply, the sooner you may be called. Various other types of subsidized housing also exist locally, each with its own rules; please consult your local housing authority’s official website for details. **Source summary:** You must meet three criteria simultaneously: you must have no housing locally, or your living space must fall below the required standard; your income and assets must also be below the set limits; and migrant workers must have held steady employment locally for a minimum period as stipulated. The exact waiting queue period is announced by local authorities. This is a long-term solution that won’t provide immediate relief, but signing up costs nothing, and the earlier you apply, the sooner you may be called. **Low-ROI detour:** Move “Public rental housing for those with housing difficulties” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “You must meet three criteria simultaneously: you must have no housing locally, or your living space must fall below the required standard; your income and assets must also be below the set limits; and migrant workers must have held steady employment locally for a minimum period as stipulated. The exact waiting queue period is announced by local authorities. This is a long-term solution that won’t provide immediate relief, but signing up costs nothing, and the earlier you apply, the sooner you may be called.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [住房和城乡建设部 (2012). 公共租赁住房管理办法（住房和城乡建设部令第 11 号，第七、八、十条）.](https://www.gov.cn/gongbao/content/2012/content_2226147.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 07-017 — Keep food and housing costs to a minimum: opt for monthly shared housing instead of daily rentals, and cook at home or use senior meal services rather than ordering takeout. Original title: 把住和吃压到最低：合租月租代替日租，自炊和助餐食堂代替外卖 **Source text (English):** ### 17. Keep food and housing costs to a minimum: opt for monthly shared housing instead of daily rentals, and cook at home or use senior meal services rather than ordering takeout. - Cost: Finding a place to live takes 1–3 days. The security deposit is usually equal to one month’s rent (a rough estimate by the author). Cooking at home requires 30–60 minutes each day; the real challenge is resisting the urge to order takeout every day. - In plain terms: In 2025, food accounted for 29.3% and housing for 21.7% of average national per‑person spending — together they make up over half of total expenses, so cutting these two categories yields the biggest savings. Based on the author’s experience, monthly rent for shared housing is cheaper than daily rentals, and cooking at home is less costly than ordering food. When job hunting, ask whether housing and meals are provided; such positions effectively eliminate these major expenses. - Benefit: In 2025, the average annual per‑person expenditure nationwide was 29,476 yuan. Of this amount, 8,631 yuan went toward food and alcohol, representing 29.3%. Housing costs totaled 6,397 yuan, or 21.7%. These two items together account for more than half of all spending, underscoring their importance for cost reduction. Senior meal services are available to all older adults and include community kitchens, dining tables, and meal assistance points; additional subsidies are offered to those in need. As a reference point, as of 1 January 2026 the lowest first‑tier monthly minimum wage was 2,080 yuan in Qinghai, while the highest was 2,740 yuan in Shanghai (national figures for 2025–2026). - Evidence grade: B - Sources: National Bureau of Statistics of China (2026). Residents’ income and consumption expenditure in 2025. ; Ministry of Civil Affairs of China and other eleven departments (2023). Action plan to actively develop meal assistance services for the elderly (Minfa [2023] No. 58). ; Sichuan Provincial Department of Human Resources and Social Security (2026). Minimum wage standards in all provinces, autonomous regions, and municipalities across the country (as of January 1, 2026, reproduced from Ministry of Human Resources and Social Security of China official website table). - Notes: Monthly rent for daily rentals is considerably higher than for shared housing; this is based on personal experience rather than official statistics. Availability and pricing of senior meal services for non‑seniors vary by region. When seeking employment, be sure to ask whether housing and meals are included; such positions can effectively eliminate these major expenses. The original Ministry of Human Resources and Social Security table is inaccessible; the figures cited here are taken from a republished page by the Sichuan Provincial Department of Human Resources and Social Security. **Original text (Chinese):** ### 17. 把住和吃压到最低：合租月租代替日租，自炊和助餐食堂代替外卖 - 成本：找房要花 1 到 3 天。押金通常是 1 个月房租（作者粗估）。自己做饭，每天要占 30 到 60 分钟。难在天天自己动手做，忍住不点外卖。 - 说人话：2025 年全国人均消费里，吃占 29.3%，住占 21.7%，两项加起来过半，所以压这两项最有效。按作者的经验，日租房、钟点房折算到一个月，比合租贵；自己做饭比点外卖便宜。找工作时问清包不包吃住，包的岗位等于把这两大项抹掉。 - 收益：2025 年，全国居民平均每人一年花掉 29476 元（这叫人均消费支出）。其中食品烟酒 8631 元，占 29.3%。居住 6397 元，占 21.7%。两项加起来过半，所以压这两项最有效。老年助餐服务面向全体老年人开展，形式有老年食堂、老年餐桌、助餐点，困难老人另有差异化补贴。作个参照：截至 2026 年 1 月 1 日，各省第一档月最低工资最低是青海 2080 元，最高是上海 2740 元（全国，2025 至 2026 年） - 证据等级：B - 来源：国家统计局 (2026). 2025 年居民收入和消费支出情况. ；民政部等十一部门 (2023). 积极发展老年助餐服务行动方案（民发〔2023〕58 号）. ；四川省人力资源和社会保障厅 (2026). 全国各省、自治区、直辖市最低工资标准情况（截至 2026 年 1 月 1 日，转载人社部官网表）. - 备注：日租房、钟点房按月算比合租贵得多，这是经验判断，没有官方数字。老年助餐点对不对非老年人开放、价格多少，各地不同。找工作时问清是不是包吃住，包吃住的岗位能把这两大项直接抹掉。人社部的原表页面打不开，数字取自四川省人社厅的转载页。 **Evidence:** B. Monthly rent for daily rentals is considerably higher than for shared housing; this is based on personal experience rather than official statistics. Availability and pricing of senior meal services for non‑seniors vary by region. When seeking employment, be sure to ask whether housing and meals are included; such positions can effectively eliminate these major expenses. The original Ministry of Human Resources and Social Security table is inaccessible; the figures cited here are taken from a republished page by the Sichuan Provincial Department of Human Resources and Social Security. **Source summary:** In 2025, food accounted for 29.3% and housing for 21.7% of average national per‑person spending — together they make up over half of total expenses, so cutting these two categories yields the biggest savings. Based on the author’s experience, monthly rent for shared housing is cheaper than daily rentals, and cooking at home is less costly than ordering food. When job hunting, ask whether housing and meals are provided; such positions effectively eliminate these major expenses. **Low-ROI detour:** Move “Keep food and housing costs to a minimum: opt for monthly shared housing instead of daily rentals, and cook at home or use senior meal services rather than ordering takeout.” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “In 2025, food accounted for 29.3% and housing for 21.7% of average national per‑person spending — together they make up over half of total expenses, so cutting these two categories yields the biggest savings. Based on the author’s experience, monthly rent for shared housing is cheaper than daily rentals, and cooking at home is less costly than ordering food. When job hunting, ask whether housing and meals are provided; such positions effectively eliminate these major expenses.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国家统计局 (2026). 2025 年居民收入和消费支出情况.](https://www.stats.gov.cn/sj/zxfbhjd/202601/t20260119_1962321.html); [民政部等十一部门 (2023). 积极发展老年助餐服务行动方案（民发〔2023〕58 号）.](https://www.gov.cn/govweb/zhengce/zhengceku/202310/content_6911233.htm); [四川省人力资源和社会保障厅 (2026). 全国各省、自治区、直辖市最低工资标准情况（截至 2026 年 1 月 1 日，转载人社部官网表）.](https://rst.sc.gov.cn/rst/ylbxjwjgzxx/2026/7/10/89a8ef06cc264d29b282d7c62f362a6b.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 07-018 — Don’t panic if your social insurance lapses: pension is calculated cumulatively, medical insurance is restored per rules Original title: 社保断缴不要慌：养老按累计算，医保按规则补 **Source text (English):** ### 18. Don’t panic if your social insurance lapses: pension is calculated cumulatively, medical insurance is restored per rules - Cost: No cost at all. Residents can pay for pension and medical insurance on an annual basis. If you’re an employee and your coverage lapses, there’s no need to spend money on third‑party “affiliation” services just to keep the record intact. - In plain terms: Pension benefits are based on total years of contribution, not on continuous service. A break in payments doesn’t reset the count; once you’ve accumulated at least 15 years by retirement age, you’ll receive monthly payments. Employees who have met the required contribution period no longer need to pay for medical insurance after retirement. Exact thresholds vary by region, so call 12393 for details in your area. The only real impact of a lapse is on eligibility for local programs that demand uninterrupted contributions, such as home‑buying, residency registration, or points‑based incentives. - Benefit: Basic pension is calculated from the total years of contribution; gaps in payment do not erase prior credits. At retirement, anyone with at least 15 years of cumulative contributions qualifies for a regular pension. Those short of the mark can keep paying until they reach it. If you change jobs across different administrative regions, your pension record travels with you and continues to accrue. Employees who meet the national minimum contribution period for medical insurance are exempt from further payments after retirement. For residents, a lapse triggers a waiting period: after resuming payments, there’s a temporary window during which medical expenses won’t be reimbursed (see item 9 for details; nationwide). - Evidence grade: A - Sources: National People's Congress Standing Committee (2010, 2018 revised). Social Insurance Law (Articles 16, 19, 27). ; General Office of the State Council of China (2024). Guidance on improving the long-term mechanism for basic medical insurance participation (Guobanfa [2024] No. 38). - Notes: The “national minimum period” required to stop paying employee medical insurance after retirement is defined by law, but exact figures differ by region and sometimes by gender. Contact 12393 or your local medical‑insurance bureau for precise numbers. Lapses mainly affect local eligibility criteria that demand continuous contributions — e.g., purchasing property, obtaining residency, or earning points — each of which is set independently by local authorities. Paying third parties to maintain your affiliation can waste money and carries legal risks; it’s not advisable. **Original text (Chinese):** ### 18. 社保断缴不要慌：养老按累计算，医保按规则补 - 成本：不花钱。居民养老、居民医保可以自己按年交。职工社保断了，不必为了「别断档」去花钱找人挂靠。 - 说人话：养老金按累计年限算，不按连续年限算，断了不清零，到退休年龄累计满 15 年就能按月领。职工医保交够年限的，退休后不用再交，各地的年限不一样，打 12393 问参保地。真正受影响的是买房、落户、积分这些要求连续缴费的资格。 - 收益：基本养老保险按累计缴费年限算，中间断过也不清零。到法定退休年龄，累计满 15 年就能按月领养老金。不够的，可以接着缴到满 15 年。换个地方就业的（正式说法是跨统筹地区），养老关系跟着人走，缴费年限接着往上累计。职工医保累计缴费达到国家规定年限的，退休后不用再交。居民医保断缴的代价是等待期：重新交上之后，有一段时间看病不给报（居民医保见第 9 条）（全国） - 证据等级：A - 来源：全国人大常委会 (2010, 2018 修正). 社会保险法（第十六、十九、二十七条）. ；国务院办公厅 (2024). 关于健全基本医疗保险参保长效机制的指导意见（国办发〔2024〕38 号）. - 备注：职工医保退休不用再交的那个年限，法律写的是「国家规定年限」，各地执行的数不一样，男女也常常不同，打 12393 或者问参保地医保局。断缴主要影响当地那些要求连着交满多少个月的资格，比如买房、落户、积分，这些规则各地自己定，去当地查。花钱找人「挂靠」代缴，钱可能打水漂，也有法律风险，不建议。换城市工作时养老和医保关系怎么转、别办退保，见第 19 节第 19 条（养老和医保关系转到新参保地）。15 年这条线 2030 年起每年提高 6 个月，逐步到 20 年，自己交怎么算账见第 5 节第 46 条（自己交职工养老保险）。 **Evidence:** A. The “national minimum period” required to stop paying employee medical insurance after retirement is defined by law, but exact figures differ by region and sometimes by gender. Contact 12393 or your local medical‑insurance bureau for precise numbers. Lapses mainly affect local eligibility criteria that demand continuous contributions — e.g., purchasing property, obtaining residency, or earning points — each of which is set independently by local authorities. Paying third parties to maintain your affiliation can waste money and carries legal risks; it’s not advisable. **Source summary:** Pension benefits are based on total years of contribution, not on continuous service. A break in payments doesn’t reset the count; once you’ve accumulated at least 15 years by retirement age, you’ll receive monthly payments. Employees who have met the required contribution period no longer need to pay for medical insurance after retirement. Exact thresholds vary by region, so call 12393 for details in your area. The only real impact of a lapse is on eligibility for local programs that demand uninterrupted contributions, such as home‑buying, residency registration, or points‑based incentives. **Low-ROI detour:** Move “Don’t panic if your social insurance lapses: pension is calculated cumulatively, medical insurance is restored per rules” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Pension benefits are based on total years of contribution, not on continuous service. A break in payments doesn’t reset the count; once you’ve accumulated at least 15 years by retirement age, you’ll receive monthly payments. Employees who have met the required contribution period no longer need to pay for medical insurance after retirement. Exact thresholds vary by region, so call 12393 for details in your area. The only real impact of a lapse is on eligibility for local programs that demand uninterrupted contributions, such as home‑buying, residency registration, or points‑based incentives.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 05-046; 07-009; 19-019 **Source links:** [全国人大常委会 (2010, 2018 修正). 社会保险法（第十六、十九、二十七条）.](https://www.gov.cn/guoqing/2021-10/29/content_5647616.htm); [国务院办公厅 (2024). 关于健全基本医疗保险参保长效机制的指导意见（国办发〔2024〕38 号）.](https://www.gov.cn/zhengce/content/202408/content_6965741.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 07-019 — Even those who have served time, filed for bankruptcy, or ended up on a blacklist still have legal avenues to start over — provided they complete all required procedures. Original title: 坐过牢、破过产、上过失信名单，法律上都有重来的路，先把手续走完 **Source text (English):** ### 19. Even those who have served time, filed for bankruptcy, or ended up on a blacklist still have legal avenues to start over — provided they complete all required procedures. - Cost: There are no processing fees. Former inmates must register at their local judicial office or community center to apply for reintegration assistance from the government. Those on a default judgment list must settle all debts before requesting removal from the list via the court. In Shenzhen, individuals who have contributed to social insurance for at least three years may file for personal bankruptcy. Each step involves paperwork, interviews, and a monitoring period lasting one to three years. The main challenge is repeatedly explaining one’s past to officials while enduring the waiting period. - In plain terms: Former inmates cannot be discriminated against regarding employment, education, or social insurance; the government must provide support to those in need. If a person was under 18 at the time of the crime and received a sentence of five years or less, their record is sealed, so they need not disclose it when joining the military or applying for jobs. The blacklist stays active for two years; once debts are paid, courts must remove the name within three working days. Adults, however, cannot have their criminal records sealed and must disclose them when enlisting or seeking employment. - Benefit: Former inmates are entitled to equal rights under the law, including non-discrimination in employment, education, and social insurance. Those facing hardship receive government assistance and reintegration services (as stipulated by the revised Prison Law effective 1 November 2026). Central directives from 2010 call for enhanced vocational training and inclusion in social aid programs for this group, plus establishment of transitional support centers. Minors under 18 with sentences under five years have sealed records; proof of no criminal record can be issued within three days upon request. The blacklist remains for two years, and removal follows promptly after debt settlement. Shenzhen’s Personal Bankruptcy Regulations offer a unique pathway: after three years of compliance, remaining debts may be forgiven. Business entities facing insolvency can pursue restructuring, settlement, or liquidation, thereby discharging obligations (this applies nationwide; personal bankruptcy is currently limited to Shenzhen). - Evidence grade: A - Sources: Standing Committee of the National People's Congress (2026). Prison Law (revised in 2026, Articles 59, 60, and 62). ; General Office of the Central Committee of the Communist Party of China, General Office of the State Council of China (2010). Notice of forwarding the "Opinions of the Central Committee for Comprehensive Public Security Management on Further Strengthening the Placement and Education of Persons Released from Reeducation Through Labor" (Zhongbanfa [2010] No. 5). (Reprinted by Ziyang District Government, Yiyang City); Standing Committee of the National People's Congress (2018). Criminal Procedure Law (2018) (Amended in 2022, Article 286). ; Supreme People's Court of China, Supreme People's Procuratorate of China, Ministry of Public Security of China, Ministry of Justice of China (2022). Implementation Measures for Sealing Juvenile Criminal Records (Articles 9, 15). (Reprinted by the Hunan Provincial Public Security Department); Supreme People's Court of China (2017 revision). Several regulations on the publication of information on the list of persons subject to execution for dishonesty (Second, Article 10). ; Shenzhen Municipal People’s Congress Standing Committee (2020). Shenzhen Special Economic Zone Personal Bankruptcy Regulations (Articles 2, 23, 95, 97, 103). ; Standing Committee of the National People's Congress (2006). Enterprise Bankruptcy Law (Chairman's Order No. 54, Article 2, 7). - Notes: This summary does not downplay reality: adult criminal records cannot be sealed, and Article 100 of the Criminal Law mandates disclosure when enlisting or seeking employment. Certain professions such as civil servants, judges, lawyers, and teachers face additional restrictions, which remain unchanged. The cited Prison Law provisions correspond to Articles 37 and 38 as of 1 November 2026; exact wording may vary slightly. Guidance from Central Document No. 5 (2010) is referenced as republished by local authorities. During the bankruptcy monitoring period, individuals may not travel first class, engage in excessive spending, or purchase property; eight categories of debt, including personal injury compensation, remain non‑forgivable. Fraudulent bankruptcy claims may be revoked. Removal from a default judgment list does not automatically clear credit histories, as these are separate systems. **Original text (Chinese):** ### 19. 坐过牢、破过产、上过失信名单，法律上都有重来的路，先把手续走完 - 成本：不收手续费。刑满释放的，到户籍地或者居住地的司法所、街道报到，申请安置帮教（政府的安置和帮扶）。上了失信被执行人名单的，把该还的还完，再向执行法院申请把名字删掉。在深圳参保满 3 年的个人，可以申请个人破产。每一步都要准备材料、接受面谈，还有 1 到 3 年的考察期。难在要一遍遍跟人讲过去的事，考察期还得熬。 - 说人话：刑满释放的人，在就业、就学、社保上不得被歧视，生活困难的由政府帮助安置。犯罪时不满 18 岁、判 5 年以下的，记录封存，当兵找工作不必报告。失信名单的期限是 2 年，钱还清了法院应在 3 个工作日内删名。成年人的前科不封存，当兵、就业时要如实报告。 - 收益：刑满释放人员依法享有与其他公民平等的权利，在就业、就学和享受社会保障方面不受歧视。生活困难的，由户籍地或者居住地政府帮助安置、依法救助帮扶（监狱法 2026 年修订，11 月 1 日起施行）。中央 2010 年的文件要求对他们强化职业培训，符合条件的纳入低保，还要建立过渡性安置基地。犯罪时不满 18 岁、并且判刑 5 年以下的，犯罪记录封存，当兵、找工作时不必报告；本人申请无犯罪记录证明的，3 个工作日内出具。上失信名单的期限是 2 年。钱还清了，或者和对方达成和解等情形下，法院应在 3 个工作日内把名字删掉。深圳经济特区个人破产条例是目前唯一的个人破产法规，宣告破产后熬满 3 年考察期，没还完的债可以免掉。企业法人还不上到期的债、欠的又比有的多（这叫资不抵债），可以申请重整、和解或者破产清算，债随着这家企业一并了结（全国，个人破产仅深圳） - 证据等级：A - 来源：全国人大常委会 (2026). 监狱法（2026 年修订，第五十九、六十、六十二条）. ；中共中央办公厅、国务院办公厅 (2010). 转发《中央社会治安综合治理委员会关于进一步加强刑满释放解除劳教人员安置帮教工作的意见》的通知（中办发〔2010〕5 号）. （益阳市资阳区政府转载）；全国人大常委会 (2018). 刑事诉讼法（2018 年修正，第二百八十六条）. ；最高人民法院、最高人民检察院、公安部、司法部 (2022). 关于未成年人犯罪记录封存的实施办法（第九、十五条）. （湖南省公安厅转载）；最高人民法院 (2017 修正). 关于公布失信被执行人名单信息的若干规定（第二、十条）. ；深圳市人大常委会 (2020). 深圳经济特区个人破产条例（第二、二十三、九十五、九十七、一百零三条）. ；全国人大常委会 (2006). 企业破产法（主席令第五十四号，第二、七条）. - 备注：成年人的案底不封存。刑法第一百条要求当兵、找工作时必须如实报告自己受过刑事处罚。公务员、法官、律师、教师这些职业和政审另有法定限制。监狱法在 2026 年 11 月 1 日之前的现行文本，对应第三十七、三十八条，条号以生效文本为准。中办发〔2010〕5 号在中央政府网没找到原文页，取自区政府的转载。个人破产的考察期内，不能坐飞机头等舱、不能高消费、不能买房；故意侵害别人人身造成的赔偿等 8 类债务不免除；靠欺诈拿到的免责，还可能被撤销。从失信名单上被删掉，不等于征信记录跟着变干净，那是两套系统。 **Evidence:** A. This summary does not downplay reality: adult criminal records cannot be sealed, and Article 100 of the Criminal Law mandates disclosure when enlisting or seeking employment. Certain professions such as civil servants, judges, lawyers, and teachers face additional restrictions, which remain unchanged. The cited Prison Law provisions correspond to Articles 37 and 38 as of 1 November 2026; exact wording may vary slightly. Guidance from Central Document No. 5 (2010) is referenced as republished by local authorities. During the bankruptcy monitoring period, individuals may not travel first class, engage in excessive spending, or purchase property; eight categories of debt, including personal injury compensation, remain non‑forgivable. Fraudulent bankruptcy claims may be revoked. Removal from a default judgment list does not automatically clear credit histories, as these are separate systems. **Source summary:** Former inmates cannot be discriminated against regarding employment, education, or social insurance; the government must provide support to those in need. If a person was under 18 at the time of the crime and received a sentence of five years or less, their record is sealed, so they need not disclose it when joining the military or applying for jobs. The blacklist stays active for two years; once debts are paid, courts must remove the name within three working days. Adults, however, cannot have their criminal records sealed and must disclose them when enlisting or seeking employment. **Low-ROI detour:** Move “Even those who have served time, filed for bankruptcy, or ended up on a blacklist still have legal avenues to start over — provided they complete all required procedures.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Former inmates cannot be discriminated against regarding employment, education, or social insurance; the government must provide support to those in need. If a person was under 18 at the time of the crime and received a sentence of five years or less, their record is sealed, so they need not disclose it when joining the military or applying for jobs. The blacklist stays active for two years; once debts are paid, courts must remove the name within three working days. Adults, however, cannot have their criminal records sealed and must disclose them when enlisting or seeking employment.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大常委会 (2026). 监狱法（2026 年修订，第五十九、六十、六十二条）.](https://www.spp.gov.cn/spp/fl/202604/t20260430_726746.shtml); [中共中央办公厅、国务院办公厅 (2010). 转发《中央社会治安综合治理委员会关于进一步加强刑满释放解除劳教人员安置帮教工作的意见》的通知（中办发〔2010〕5 号）.](http://www.hnziyang.gov.cn/jc_zy/63/84/content_19460.html); [全国人大常委会 (2018). 刑事诉讼法（2018 年修正，第二百八十六条）.](https://www.spp.gov.cn/zdgz/201810/t20181027_396818.shtml); [最高人民法院、最高人民检察院、公安部、司法部 (2022). 关于未成年人犯罪记录封存的实施办法（第九、十五条）.](https://gat.hunan.gov.cn/gat/jwgk/zfxxgk/xxgkml/zcfgjjd/zcfg/202205/t20220531_24795836.html); [最高人民法院 (2017 修正). 关于公布失信被执行人名单信息的若干规定（第二、十条）.](https://www.court.gov.cn/fabu/xiangqing/37182.html); [深圳市人大常委会 (2020). 深圳经济特区个人破产条例（第二、二十三、九十五、九十七、一百零三条）.](https://sf.sz.gov.cn/xxgk/xxgkml/zcfg/content/post_8586018.html); [全国人大常委会 (2006). 企业破产法（主席令第五十四号，第二、七条）.](http://www.gov.cn/gongbao/content/2006/content_413952.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 07-020 — Before facing a serious illness, consider adding a one‑year medical or critical‑illness policy to your basic medical insurance; make sure it includes the phrase “guaranteed renewal”. Original title: 大病之前，基本医保之外配一份一年期医疗险或重疾险，看清「保证续保」四个字 **Source text (English):** ### 20. Before facing a serious illness, consider adding a one‑year medical or critical‑illness policy to your basic medical insurance; make sure it includes the phrase “guaranteed renewal”. - Cost: For young people, a one‑year expense‑reimbursement medical policy costs only a few hundred yuan per year. Expense‑reimbursement policies pay out based on the actual medical costs you incur. A critical‑illness policy starts at a few thousand yuan annually (these figures are rough estimates by the author; no official data are available). Approximately 40 people choose this option each year. Before purchasing, you must honestly disclose your health status; this process takes about half an hour. - In plain terms: These policies cover the portion of medical expenses that your yibao (basic medical insurance) does not pay, as well as any income lost while you’re unable to work. When shopping for a policy, look for the exact wording “guaranteed renewal”; without it, the plan may be discontinued or its price raised the following year. Be truthful about your health history — any concealment can lead to a denial of claims. First, make sure you’re enrolled in basic medical insurance; then you can consider this extra coverage. - Benefit: Regulatory authorities classify such products into two main types. Medical insurance reimburses you for actual medical expenses, while critical‑illness insurance pays a predetermined lump sum upon diagnosis of a covered disease. Both types are meant to cover the out‑of‑pocket costs after yibao payments and any loss of earnings. Policies with a term of one year or less that lack a “guaranteed renewal” clause are considered short‑term health insurance; those lasting longer or explicitly offering guaranteed renewal qualify as long‑term health insurance. “Guaranteed renewal” means the insurer must continue coverage under the same terms and at the same rate when the policy renews. Insurers are prohibited from encouraging the same individual to buy multiple expense‑reimbursement policies, as only one claim can be filed per expense. The definitions of diseases covered by critical‑illness policies follow industry standards, which list 28 severe conditions and three milder ones; malignant tumors, acute myocardial infarction, and post‑stroke sequelae are among the core conditions (national standards effective from 2019‑2020). - Evidence grade: B - Sources: China Banking and Insurance Regulatory Commission (2019). Health Insurance Management Measures (Banking and Insurance Regulatory Commission Order No. 3, 2019, 2, 4, 41). ; China Insurance Industry Association, Chinese Medical Doctor Association (2020). Specifications for the use of disease definitions for critical illness insurance (2020 revised edition) Answers to reporters' questions. ; China Banking and Insurance Regulatory Commission (2020). Notice on matters related to the use of the "Experiential Incidence Rate Table of Major Diseases in China's Personal Insurance Industry (2020)" (Chinese Banking Regulatory Commission [2020] No. 51). ; Standing Committee of the National People's Congress (2015 revision). Article 16 of the Insurance Law of the People's Republic of China (truthful notification and contract shall not be terminated after two years of establishment). - Notes: This recommendation is rated B because official sources provide only definitions and regulatory rules, without concrete figures on how much money can be saved by purchasing such policies. “Million‑yuan medical insurance” is a marketing term; legally it falls under short‑term health insurance. Plans lacking a “guaranteed renewal” clause may be withdrawn or become more expensive next year — be sure to verify this wording in the contract. You cannot receive double reimbursement for the same expense under two separate expense‑reimbursement policies, so avoid buying two such plans. If you already have a pre‑existing condition and fail to disclose it, claims will likely be denied. Approximately 40 people opt for this coverage each year. Honest disclosure of health status must occur within two years of contract signing; after that period the insurer cannot cancel coverage or deny claims on the basis of nondisclosure. Those who deliberately conceal information within this window may be denied coverage and receive no premium refund. For guidance on which losses merit insurance protection, see Section 5, item 39 (losses you cannot bear). First, enroll in the residential medical insurance described in item 9; then you can consider this additional coverage. The disease‑definition standards are issued by industry associations under the guidance of the China Banking and Insurance Regulatory Commission, not by government decree. **Original text (Chinese):** ### 20. 大病之前，基本医保之外配一份一年期医疗险或重疾险，看清「保证续保」四个字 - 成本：年轻人买一年期的费用补偿型医疗险，每年几百元。费用补偿型就是按你实际花掉的钱报销那种。重疾险每年几千元起（作者粗估，无官方数字）。投保前要如实告知自己的健康状况，一次性花半小时。 - 说人话：这类保险补的是医保报完之后你自己要掏的那部分，还有停工的损失。买之前认准「保证续保」四个字：没有这四个字的，明年可能停售或者涨价。健康状况要如实告知，瞒了会被拒赔。先把基本医保交上，再考虑这条。 - 收益：官方把这类产品分成两种。医疗保险按你实际花掉的医疗费报销。疾病保险是一确诊合同里约定的那些病，就按约定的数额直接赔一笔钱。两者补的都是医保报完之后自己要掏的那部分，以及停工的损失。保险期间在一年及以下、条款里又没写保证续保的，属于短期健康险。超过一年的，或者写了保证续保的，才是长期健康险。「保证续保」的意思是：到期续保时，公司必须按原来的条款和约定的费率接着保。保险公司不得诱导同一个人重复买保障功能相同或者类似的费用补偿型医疗险。买两份，同一笔钱也只能报一次。重疾险的疾病定义有行业统一规范，包括 28 种重度疾病和 3 种轻度疾病。恶性肿瘤、急性心肌梗死、脑中风后遗症是核心病种（全国，2019、2020 年起） - 证据等级：B - 来源：银保监会 (2019). 健康保险管理办法（银保监会令 2019 年第 3 号，第二、四、四十一条）. ；中国保险行业协会、中国医师协会 (2020). 重大疾病保险的疾病定义使用规范（2020 年修订版）答记者问. ；银保监会 (2020). 关于使用《中国人身保险业重大疾病经验发生率表（2020）》有关事项的通知（银保监发〔2020〕51 号）. ；全国人大常委会 (2015 修正). 中华人民共和国保险法第十六条（如实告知与合同成立二年后不得解除）. - 备注：定 B 级，是因为官方只给了定义和规则，没有「买了能省多少」的数字。「百万医疗险」是卖的时候的叫法，法规上它算短期健康险。条款里不写「保证续保」的，明年可能停售或者涨价，买之前先在条款里找这四个字。两份按实际花费报销的医疗险，同一笔钱不能报两次，别叠着买。已经有病还投保、又不如实告知的，出事会被拒赔。如实告知有个两年的期限：合同成立满两年，保险公司就不能再以你没如实告知为由解除合同，出了事要赔。两年内被查出故意没告知的，合同解除前出的事不赔，保费也不退。哪些损失值得用保险兜，见第 5 节第 39 条（扛不住的损失）。先把居民医保（第 9 条）交上，再考虑这条。疾病定义规范是行业协会发布、银保监会指导的，不是政府文件。 **Evidence:** B. This recommendation is rated B because official sources provide only definitions and regulatory rules, without concrete figures on how much money can be saved by purchasing such policies. “Million‑yuan medical insurance” is a marketing term; legally it falls under short‑term health insurance. Plans lacking a “guaranteed renewal” clause may be withdrawn or become more expensive next year — be sure to verify this wording in the contract. You cannot receive double reimbursement for the same expense under two separate expense‑reimbursement policies, so avoid buying two such plans. If you already have a pre‑existing condition and fail to disclose it, claims will likely be denied. Approximately 40 people opt for this coverage each year. Honest disclosure of health status must occur within two years of contract signing; after that period the insurer cannot cancel coverage or deny claims on the basis of nondisclosure. Those who deliberately conceal information within this window may be denied coverage and receive no premium refund. For guidance on which losses merit insurance protection, see Section 5, item 39 (losses you cannot bear). First, enroll in the residential medical insurance described in item 9; then you can consider this additional coverage. The disease‑definition standards are issued by industry associations under the guidance of the China Banking and Insurance Regulatory Commission, not by government decree. **Source summary:** These policies cover the portion of medical expenses that your yibao (basic medical insurance) does not pay, as well as any income lost while you’re unable to work. When shopping for a policy, look for the exact wording “guaranteed renewal”; without it, the plan may be discontinued or its price raised the following year. Be truthful about your health history — any concealment can lead to a denial of claims. First, make sure you’re enrolled in basic medical insurance; then you can consider this extra coverage. **Low-ROI detour:** Move “Before facing a serious illness, consider adding a one‑year medical or critical‑illness policy to your basic medical insurance; make sure it includes the phrase “guaranteed renewal”.” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “These policies cover the portion of medical expenses that your yibao (basic medical insurance) does not pay, as well as any income lost while you’re unable to work. When shopping for a policy, look for the exact wording “guaranteed renewal”; without it, the plan may be discontinued or its price raised the following year. Be truthful about your health history — any concealment can lead to a denial of claims. First, make sure you’re enrolled in basic medical insurance; then you can consider this extra coverage.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 05-039 **Source links:** [银保监会 (2019). 健康保险管理办法（银保监会令 2019 年第 3 号，第二、四、四十一条）.](https://www.gov.cn/zhengce/zhengceku/2019-12/04/content_5458542.htm); [中国保险行业协会、中国医师协会 (2020). 重大疾病保险的疾病定义使用规范（2020 年修订版）答记者问.](https://www.iachina.cn/art/2020/11/5/art_8616_104705.html); [银保监会 (2020). 关于使用《中国人身保险业重大疾病经验发生率表（2020）》有关事项的通知（银保监发〔2020〕51 号）.](https://www.gov.cn/zhengce/zhengceku/2020-11/06/content_5557791.htm); [全国人大常委会 (2015 修正). 中华人民共和国保险法第十六条（如实告知与合同成立二年后不得解除）.](https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf7c4060811) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 07-021 — If there’s nowhere else to sleep, 24‑hour venues can only serve as a temporary overnight stop; shelters should be the first choice. Original title: 实在没地方睡，24 小时营业场所只能应急一晚，优先去救助站 **Source text (English):** ### 21. If there’s nowhere else to sleep, 24‑hour venues can only serve as a temporary overnight stop; shelters should be the first choice. - Cost: Waiting areas at airports and train stations are usually free. Fast‑food restaurants and internet cafés require some spending. Sleep is often restless, and there’s a risk of theft. The real challenge is staying awake all night. - In plain terms: Airports and train stations can provide a place to spend the night; they have restrooms and power outlets. Yet no official data confirms they’re safe. Keep valuables close, decline food or drinks from strangers, and avoid isolated corners. It’s unsafe to sleep under bridges, by rivers, or at construction sites at night. Shelters offer free food and lodging — go there first. - Benefit: These venues allow you to get through the night; you’ll have access to restrooms and charging options. No official statistics are available. - Evidence grade: C - Sources: Author’s experience, no official documents - Notes: Safety risks are real. Keep belongings on your person, refuse drinks or food from strangers, and steer clear of secluded areas. Never camp out under bridges, by rivers, or at construction sites at night — extreme weather can be fatal. As noted in point 4, shelters provide free food and lodging; make them your priority. Some locations conduct midnight clear‑outs, so avoid confrontations with security staff. **Original text (Chinese):** ### 21. 实在没地方睡，24 小时营业场所只能应急一晚，优先去救助站 - 成本：机场、火车站的候车区通常不花钱。快餐店、网吧得花点钱消费。睡不踏实，财物有被偷的风险。难在一整夜都不敢真睡。 - 说人话：机场、火车站的候车区能撑一夜，有厕所也有电源。但没有任何官方数据说这样安全。财物贴身放好，不接陌生人递的吃喝，别去偏僻角落。桥洞、河边、工地夜里不能睡。救助站免费管吃住，优先去那儿。 - 收益：能撑过一夜，有厕所，也能充电。没有官方数字 - 证据等级：C - 来源：作者经验，无官方文件 - 备注：安全风险是真的存在。财物贴身放好，不接陌生人递的饮料和食物，避开偏僻角落。夜间不要露宿在桥洞、河边、工地。极端天气里露宿会出人命。第 4 条的救助站免费管吃住，先去那里。有些场所半夜会清场，不要和安保起冲突。 **Evidence:** C. Safety risks are real. Keep belongings on your person, refuse drinks or food from strangers, and steer clear of secluded areas. Never camp out under bridges, by rivers, or at construction sites at night — extreme weather can be fatal. As noted in point 4, shelters provide free food and lodging; make them your priority. Some locations conduct midnight clear‑outs, so avoid confrontations with security staff. **Source summary:** Airports and train stations can provide a place to spend the night; they have restrooms and power outlets. Yet no official data confirms they’re safe. Keep valuables close, decline food or drinks from strangers, and avoid isolated corners. It’s unsafe to sleep under bridges, by rivers, or at construction sites at night. Shelters offer free food and lodging — go there first. **Low-ROI detour:** Move “If there’s nowhere else to sleep, 24‑hour venues can only serve as a temporary overnight stop; shelters should be the first choice.” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Airports and train stations can provide a place to spend the night; they have restrooms and power outlets. Yet no official data confirms they’re safe. Keep valuables close, decline food or drinks from strangers, and avoid isolated corners. It’s unsafe to sleep under bridges, by rivers, or at construction sites at night. Shelters offer free food and lodging — go there first.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** 作者经验，无官方文件 **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 07-022 — If wages are owed to you, first figure out who actually employed you: unlicensed workshops and labor subcontractors still go through labor inspection; only work for a household or individual as a private helper belongs in court Original title: 被欠了工钱，先分清雇你的是谁：没执照的作坊和包工头照样找劳动监察，给家庭或个人干私活才去法院 **Source text (English):** ### 22. If wages are owed to you, first figure out who actually employed you: unlicensed workshops and labor subcontractors still go through labor inspection; only work for a household or individual as a private helper belongs in court - Cost: No cost. First clarify three things: whether the other party runs a shop, factory, or business; whether the work came from a company or construction site through subcontracting; and whether you were working in someone’s home. You can check whether they have a business license on the National Enterprise Credit Information Publicity System. - In plain terms: A workshop or store without a license can still be reported to labor inspection and taken to labor arbitration; the owner can be held personally liable. If a labor subcontractor on a construction site owes wages, the general contractor or project owner must pay. Only when you work for a household or individual as a private helper — for example as a nanny — is it not a labor dispute; you must sue in court. - Benefit: Article 2 of the Labor Contract Law limits “employers” to enterprises, individual economic organizations, privately run non-enterprise units, and similar organizations; natural persons are not included. The Supreme People’s Court’s interpretation on labor disputes lists several disputes that are not labor disputes: (1) disputes between a household or individual and domestic service workers; (2) disputes between an individual artisan and helpers or apprentices; (3) disputes between rural contracted operators and hired workers. Those must be brought in court as ordinary civil cases, with a three-year limitation period. Employers without a business license are not in that exception. Article 93 of the Labor Contract Law provides that where an employer lacks lawful operating qualifications, if the worker has already performed labor, that unit or its investors must pay wages, economic compensation, and damages. Article 29 of the same judicial interpretation provides that where a dispute arises with an employer that has not obtained a business license, has had its license revoked, or continues operating after its term expired, the employer or its investors must be named as parties. Article 33 of the Regulations on Labor Security Supervision provides that where there is labor use but no business license or the license has been revoked, the labor security administrative department shall conduct supervision. Where an individual contractor illegally recruits workers and causes harm, the contracting organization and the individual contractor bear joint and several liability (Labor Contract Law Article 94). Where a construction unit or general contractor subcontracts to an individual or an entity without lawful operating qualifications and migrant workers’ wages are owed as a result, the construction unit or general contractor must pay (Regulations on Payment of Migrant Workers’ Wages Article 36) (nationwide). - Evidence grade: A - Sources: Standing Committee of the National People's Congress (2012 revision). Labor Contract Law (Articles 2, 93, 94). (Reprinted from the State Taxation Administration of China Policy and Regulations Database); Supreme People's Court of China (2020). Interpretation of applicable legal issues in hearing labor dispute cases (1) (Fa Interpretation [2020] No. 26, Article 2, Article 29). ; State Council of China (2004). Labor and Social Security Supervision Regulations (State Council of China Order No. 423, Article 33). ; State Council of China (2019). Regulations on Guaranteeing the Wage Payment of Migrant Workers (State Council of China Order No. 724, Article 36). ; National People’s Congress (2020). Civil Code (Article 188). ; State Council of China (2006). Measures for the payment of litigation costs (State Council of China Order No. 481, Article 6, Article 29). ; National People’s Congress Standing Committee (2023 revision). Civil Procedure Law (Articles 152, 225). (Reprinted by Guizhou Provincial Market Supervision Bureau) - Notes: Judge in this order. First see whether the work came from a company or construction site; if so, pursue the contracting company or general contractor. Dedicated wage accounts and general-contractor advance payment on sites are covered in item 2 (owed wages — complain to labor inspection first). Next see whether the other party is doing business — shop, factory, or workshop; with or without a license, use inspection and arbitration, and name the owner personally in arbitration. Only work for a household or individual as a private helper goes to court. In court you file and prove your own case; ordinary first-instance procedure starts at six months. Attorney fees are not among litigation costs the loser pays; if you hire a lawyer you pay yourself — if you cannot afford it, apply for legal aid (item 3). If you have a written IOU you can first apply for a payment order; small amounts can use small-claims procedure (Section 8, item 22 — second-hand fraud and small claims). The three-year limitation period is in Section 8, item 19 (deadlines for rights). Neither path guarantees payment; if the other side has no assets, winning still may not recover money. **Original text (Chinese):** ### 22. 被欠了工钱，先分清雇你的是谁：没执照的作坊和包工头照样找劳动监察，给家庭或个人干私活才去法院 - 成本：不花钱。先弄清三件事：对方是不是在开店办厂做生意，活是不是从公司或工地转包下来的，你是不是给人家里干活。对方有没有执照，可以在国家企业信用信息公示系统上查。 - 说人话：没办执照的作坊、店铺，欠了工资照样能投诉劳动监察、申请劳动仲裁，老板本人也能被追。包工头转包工地上的活欠了钱，由总包或建设单位来付。只有给家庭或个人干私活，比如当保姆，才不算劳动争议，要去法院起诉。 - 收益：劳动合同法第二条把用人单位限定为企业、个体经济组织、民办非企业单位等组织，自然人不在其中。最高法的劳动争议司法解释列了几种不属于劳动争议的纠纷。一是家庭或者个人与家政服务人员之间的纠纷。二是个体工匠与帮工、学徒之间的纠纷。三是农村承包经营户与受雇人之间的纠纷。这几种要去法院按普通民事纠纷起诉，诉讼时效 3 年。没有营业执照的用人单位不在这个例外里。劳动合同法第九十三条规定，不具备合法经营资格的用人单位，劳动者已经付出劳动的，该单位或者其出资人应当支付劳动报酬、经济补偿、赔偿金。该解释第二十九条规定，劳动者与未办理营业执照、营业执照被吊销或者营业期限届满仍继续经营的用人单位发生争议的，应当将用人单位或者其出资人列为当事人。劳动保障监察条例第三十三条规定，对无营业执照或者已被依法吊销营业执照、有劳动用工行为的，由劳动保障行政部门实施劳动保障监察。个人承包经营违法招用劳动者、给劳动者造成损害的，发包的组织和个人承包经营者承担连带赔偿责任（劳动合同法第九十四条）。建设单位或者施工总承包单位把工程发包、分包给个人或者不具备合法经营资格的单位，导致拖欠农民工工资的，由建设单位或者施工总承包单位清偿（保障农民工工资支付条例第三十六条）（全国） - 证据等级：A - 来源：全国人大常委会 (2012 修正). 劳动合同法（第二、九十三、九十四条）. （国家税务总局政策法规库转载）；最高人民法院 (2020). 关于审理劳动争议案件适用法律问题的解释（一）（法释〔2020〕26 号，第二、二十九条）. ；国务院 (2004). 劳动保障监察条例（国务院令第 423 号，第三十三条）. ；国务院 (2019). 保障农民工工资支付条例（国务院令第 724 号，第三十六条）. ；全国人大 (2020). 民法典（第一百八十八条）. ；国务院 (2006). 诉讼费用交纳办法（国务院令第 481 号，第六、二十九条）. ；全国人大常委会 (2023 修正). 民事诉讼法（第一百五十二、二百二十五条）. （贵州省市场监管局转载） - 备注：按这个顺序判断。先看活是不是从公司或工地转下来的，是就找发包的公司或者总包。工地上的工资专用账户和总包先行清偿，见第 2 条（被欠薪先投诉劳动监察）。再看对方是不是在做生意：开店、办厂、开作坊的，有没有执照都走监察和仲裁，仲裁时把老板本人一起列上。剩下给家庭或个人干私活的，才去法院。去法院要自己起诉、自己举证，一审普通程序 6 个月起。律师费不在法院判给输家承担的诉讼费用里，请律师要自己出，打不起可以申请法律援助，见第 3 条（法律援助）。手上有欠条的可以先申请支付令，金额小的走小额诉讼，见第 8 节第 22 条（二手交易被骗、小额诉讼）。诉讼时效 3 年，见第 8 节第 19 条（维权有期限）。走哪条路都不保证钱到账，对方没有财产的，赢了也拿不到。 **Evidence:** A. Judge in this order. First see whether the work came from a company or construction site; if so, pursue the contracting company or general contractor. Dedicated wage accounts and general-contractor advance payment on sites are covered in item 2 (owed wages — complain to labor inspection first). Next see whether the other party is doing business — shop, factory, or workshop; with or without a license, use inspection and arbitration, and name the owner personally in arbitration. Only work for a household or individual as a private helper goes to court. In court you file and prove your own case; ordinary first-instance procedure starts at six months. Attorney fees are not among litigation costs the loser pays; if you hire a lawyer you pay yourself — if you cannot afford it, apply for legal aid (item 3). If you have a written IOU you can first apply for a payment order; small amounts can use small-claims procedure (Section 8, item 22 — second-hand fraud and small claims). The three-year limitation period is in Section 8, item 19 (deadlines for rights). Neither path guarantees payment; if the other side has no assets, winning still may not recover money. **Source summary:** A workshop or store without a license can still be reported to labor inspection and taken to labor arbitration; the owner can be held personally liable. If a labor subcontractor on a construction site owes wages, the general contractor or project owner must pay. Only when you work for a household or individual as a private helper — for example as a nanny — is it not a labor dispute; you must sue in court. **Low-ROI detour:** Move “If wages are owed to you, first figure out who actually employed you: unlicensed workshops and labor subcontractors still go through labor inspection; only work for a household or individual as a private helper belongs in court” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “A workshop or store without a license can still be reported to labor inspection and taken to labor arbitration; the owner can be held personally liable. If a labor subcontractor on a construction site owes wages, the general contractor or project owner must pay. Only when you work for a household or individual as a private helper — for example as a nanny — is it not a labor dispute; you must sue in court.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 07-002; 07-003; 08-019; 08-022 **Source links:** [全国人大常委会 (2012 修正). 劳动合同法（第二、九十三、九十四条）.](https://fgk.chinatax.gov.cn/zcfgk/c100009/c5193025/content.html); [最高人民法院 (2020). 关于审理劳动争议案件适用法律问题的解释（一）（法释〔2020〕26 号，第二、二十九条）.](https://www.court.gov.cn/fabu/xiangqing/282121.html); [国务院 (2004). 劳动保障监察条例（国务院令第 423 号，第三十三条）.](https://www.gov.cn/gongbao/content/2004/content_63042.htm); [国务院 (2019). 保障农民工工资支付条例（国务院令第 724 号，第三十六条）.](https://www.gov.cn/gongbao/content/2020/content_5469641.htm); [全国人大 (2020). 民法典（第一百八十八条）.](https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml); [国务院 (2006). 诉讼费用交纳办法（国务院令第 481 号，第六、二十九条）.](https://www.gov.cn/ziliao/flfg/2006-12/29/content_483682.htm); [全国人大常委会 (2023 修正). 民事诉讼法（第一百五十二、二百二十五条）.](https://amr.guizhou.gov.cn/zwgk/xxgkml/jcxxgk/zcfg/fl/202401/t20240129_83645867.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ## 08. Staying Out of Trouble Original chapter title: 别把自己搭进去：法律与财产安全 [← 回总目录](../README.md) 这一节算钱和人身自由，不换算成寿命。讲的是三件事：法律规定你要担什么责任、照着做能少赔多少钱、出了事你在程序上有哪些权利。条款号都和官方原文核对过。排序的办法是：一次出事损失最大、做起来又最省事的放最前面；需要提前安排的放中间；只有经验、没有官方文件撑着的放最后。 本节条目按主题分成下面几块，括号里是条号。 **防骗**：发现被骗立刻要求止付（第 2 条），反诈硬规则（第 3 条），视频里看见脸不算核实（第 4 条），银行卡手机卡不借人（第 8 条），免费查征信报告（第 9 条），网购二手交易被骗（第 22 条），上门维修先问价（第 27 条），不 ### 08-001 — After a traffic accident, stop, help the injured, and call the police — don’t flee Original title: 出了交通事故先停车、救人、报警，不要跑 **Source text (English):** ### 1. After a traffic accident, stop, help the injured, and call the police — don’t flee - Cost: No cost at all. Stopping, turning on hazard lights, helping the injured, and calling the police will take at most one or two hours. In minor accidents where no one is hurt and both parties agree on what happened, you can first take photos, then note down the other driver’s name, phone number, license plate, driver’s license number, insurance policy number, and the damaged parts of the vehicles. After both parties sign a statement, they may leave the scene and later negotiate a settlement. - In plain terms: If you flee the scene, you are automatically considered fully responsible for the accident. Your driver’s license will be revoked, and you won’t be allowed to retake the test for life. More practically, both collision damage coverage and third‑party liability insurance will not pay any claims related to fleeing — you’d have to cover hundreds of thousands of dollars out of pocket. Staying on the scene to help and call the police only takes a couple of hours. - Benefit: The person who flees bears full responsibility for the accident. Only if you can prove the other driver also acted negligently might that responsibility be reduced. Fleeing also results in license revocation for life. If the incident meets the criteria for a traffic‑related crime, fleeing can lead to a sentence of 3 to 7 years; if someone dies because of it, the sentence rises to more than 7 years. Insurance won’t help either: both collision damage coverage and third‑party liability policies exclude any claims arising from “hit‑and‑run,” “intentional tampering with or falsifying the scene,” or “destruction of evidence,” leaving you responsible for any compensation costs (nationwide). - Evidence grade: A - Sources: Standing Committee of the National People's Congress (2021). Road Traffic Safety Law (Revised in 2021, Articles 70, 101). (Reprinted by Beijing Municipal Public Security and Traffic Management Bureau); State Council of China (2017). Regulations for the Implementation of the Road Traffic Safety Law (State Council of China Order No. No. 405, revised in 2017, Articles 86, 92). ; National People’s Congress (1997). Criminal Law (Article 133). ; Insurance Association of China (2020). Model Clauses for Motor Vehicle Commercial Insurance (2020 Edition) (Article 9, 22). - Notes: If anyone is injured, first provide aid and then call the police. If moving vehicles or people is necessary to help, mark their original positions first. Even if you feel no impact after a minor collision and drive away, that can still be classified as fleeing — when in doubt, call the police. The insurance information cited comes from standard industry clauses; the actual coverage you receive depends on the specific terms of your own policy. **Original text (Chinese):** ### 1. 出了交通事故先停车、救人、报警，不要跑 - 成本：不花钱。停车、开双闪、救人、打电话报警，等交警最多耗掉一两个小时。小事故要是没人受伤、双方对事实也没争议，就先拍照。再记下对方的姓名、电话、车牌、驾驶证号、保险凭证号和撞到的部位。双方签字后可以先撤离现场，再自己协商。 - 说人话：跑了，这起事故就默认算你全责。驾照吊销，这辈子都不能再考。还有更现实的一层：车损险和三者险对逃逸一律不赔，几十万的赔偿全要自己掏。留在现场救人、报警，最多耗掉一两个小时。 - 收益：跑了的那一方，要承担这次事故的全部责任。只有你能证明对方也有错，责任才可能减轻一点。跑了还要吊销驾驶证，而且这辈子都不能再考。如果这起事故构成交通肇事罪，跑了判 3 到 7 年。如果因为跑了导致人死亡，判 7 年以上。保险也不管：商业车险里的车损险和三者险，遇上「交通肇事逃逸」「故意破坏、伪造现场、毁灭证据」一律不赔，几十万的赔偿要你自己全掏（全国） - 证据等级：A - 来源：全国人大常委会 (2021). 道路交通安全法（2021 年修订，第七十、一百零一条）. （北京市公安交通管理局转载）；国务院 (2017). 道路交通安全法实施条例（国务院令第 405 号，2017 年修订，第八十六、九十二条）. ；全国人大 (1997). 刑法（第一百三十三条）. ；中国保险行业协会 (2020). 机动车商业保险示范条款（2020 版）（第九、二十二条）. - 备注：有人受伤，先救人，再报警。为了救人必须挪动现场的，先把车和人原来的位置标出来。「撞了一下没感觉就开走」，事后也可能被算成逃逸，拿不准就报警。保险那一条引的是示范条款，它是保险行业的统一模板，你实际能赔到什么，以自己手里的保单为准。 **Evidence:** A. If anyone is injured, first provide aid and then call the police. If moving vehicles or people is necessary to help, mark their original positions first. Even if you feel no impact after a minor collision and drive away, that can still be classified as fleeing — when in doubt, call the police. The insurance information cited comes from standard industry clauses; the actual coverage you receive depends on the specific terms of your own policy. **Source summary:** If you flee the scene, you are automatically considered fully responsible for the accident. Your driver’s license will be revoked, and you won’t be allowed to retake the test for life. More practically, both collision damage coverage and third‑party liability insurance will not pay any claims related to fleeing — you’d have to cover hundreds of thousands of dollars out of pocket. Staying on the scene to help and call the police only takes a couple of hours. **Low-ROI detour:** Move “After a traffic accident, stop, help the injured, and call the police — don’t flee” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If you flee the scene, you are automatically considered fully responsible for the accident. Your driver’s license will be revoked, and you won’t be allowed to retake the test for life. More practically, both collision damage coverage and third‑party liability insurance will not pay any claims related to fleeing — you’d have to cover hundreds of thousands of dollars out of pocket. Staying on the scene to help and call the police only takes a couple of hours.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大常委会 (2021). 道路交通安全法（2021 年修订，第七十、一百零一条）.](https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/205308/index.html); [国务院 (2017). 道路交通安全法实施条例（国务院令第 405 号，2017 年修订，第八十六、九十二条）.](http://xzfg.moj.gov.cn/front/law/detail?LawID=75); [全国人大 (1997). 刑法（第一百三十三条）.](https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml); [中国保险行业协会 (2020). 机动车商业保险示范条款（2020 版）（第九、二十二条）.](https://www.iachina.cn/art/2020/9/4/art_24_104621.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-002 — If you realize you’ve been scammed, call 110 or 96110 right away to request a stop‑payment — don’t try to investigate on your own first. Original title: 发现被骗，立刻打 110 或 96110 要求止付，别先自己查 **Source text (English):** ### 2. If you realize you’ve been scammed, call 110 or 96110 right away to request a stop‑payment — don’t try to investigate on your own first. - Cost: No cost at all. Just make one call, clearly stating the time of the transfer, the amount, and the scammer’s account number. Keep screenshots of the transfer and any chat records. - In plain terms: The brief period right after money is sent is the only window of opportunity. During this time police can issue an emergency stop‑payment order and quickly freeze the funds; banks are required to comply. Once the money has been moved through multiple accounts and scattered, it becomes almost impossible to recover. Therefore, call 110 or 96110 immediately — don’t waste time investigating or asking questions on your own. Calls to 96110 come from police officers trying to warn you, so be sure to answer them. - Benefit: Law enforcement has the authority to instantly query, urgently stop‑pay, and swiftly freeze any funds linked to a scam. Banks and payment services must cooperate. Once frozen, those funds are returned to victims according to established procedures. The sooner a stop‑payment is ordered, the higher the chance of recovery; after the money has been dispersed, success rates drop dramatically. 96110 is the nationwide anti‑fraud hotline; calls from this number are police warnings, so you must answer them. (Nationwide, effective December 2022) - Evidence grade: A - Sources: Standing Committee of the National People's Congress (2022). Anti-Telecommunications Network Fraud Law (Articles 20, 34). ; Fujian Provincial Public Security Department (2023). 96110 Incoming calls, please be sure to answer. (Provincial public security agency page) - Notes: Anyone claiming to be from police, prosecutors, or courts and asking you to transfer money to a “secure account” is running a scam. The law merely mandates the creation of a stop‑payment and freezing mechanism so banks can hold the funds. How much can be recovered depends on whether the money is still in the account at the time you report it. Information about the “National Anti‑Fraud Center” app and 96110 is taken from a Fujian Provincial Public Security Department page; the original page on the Ministry of Public Security’s site cannot be accessed. **Original text (Chinese):** ### 2. 发现被骗，立刻打 110 或 96110 要求止付，别先自己查 - 成本：不花钱。打一个电话，说清转账的时间、金额和对方的账号。把转账截图和聊天记录留好。 - 说人话：钱刚转出去的那一小段时间，是唯一的窗口。这段时间警方可以紧急止付、快速冻结，银行必须配合。等钱被层层转走、分散开，就基本追不回来了。所以先打 110 或者 96110，别自己先去查、先去问。96110 打进来的是警察在劝阻你，要接。 - 收益：公安机关有权对涉案的资金做即时查询、紧急止付、快速冻结。银行和支付机构必须配合。冻结住的钱，按程序返还给被害人。钱一旦被转走、分散开，追回的概率大幅下降，所以止付越早越有效。96110 是全国统一的反诈预警热线，来电是警方在劝阻你，务必接（全国，2022 年 12 月起） - 证据等级：A - 来源：全国人大常委会 (2022). 反电信网络诈骗法（第二十、三十四条）. ；福建省公安厅 (2023). 96110 来电，请务必接听. （省级公安机关页面） - 备注：凡是自称公检法、让你把钱转到「安全账户」的，都是骗局。法律只写了「建立止付冻结制度」，意思是让银行把钱扣住。能追回多少，要看你报警的时候钱还在不在账上。「国家反诈中心」App 和 96110 的介绍引自福建省公安厅的页面，公安部网站的原文页打不开。 **Evidence:** A. Anyone claiming to be from police, prosecutors, or courts and asking you to transfer money to a “secure account” is running a scam. The law merely mandates the creation of a stop‑payment and freezing mechanism so banks can hold the funds. How much can be recovered depends on whether the money is still in the account at the time you report it. Information about the “National Anti‑Fraud Center” app and 96110 is taken from a Fujian Provincial Public Security Department page; the original page on the Ministry of Public Security’s site cannot be accessed. **Source summary:** The brief period right after money is sent is the only window of opportunity. During this time police can issue an emergency stop‑payment order and quickly freeze the funds; banks are required to comply. Once the money has been moved through multiple accounts and scattered, it becomes almost impossible to recover. Therefore, call 110 or 96110 immediately — don’t waste time investigating or asking questions on your own. Calls to 96110 come from police officers trying to warn you, so be sure to answer them. **Low-ROI detour:** Move “If you realize you’ve been scammed, call 110 or 96110 right away to request a stop‑payment — don’t try to investigate on your own first.” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The brief period right after money is sent is the only window of opportunity. During this time police can issue an emergency stop‑payment order and quickly freeze the funds; banks are required to comply. Once the money has been moved through multiple accounts and scattered, it becomes almost impossible to recover. Therefore, call 110 or 96110 immediately — don’t waste time investigating or asking questions on your own. Calls to 96110 come from police officers trying to warn you, so be sure to answer them.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大常委会 (2022). 反电信网络诈骗法（第二十、三十四条）.](https://www.spp.gov.cn/spp/fl/202209/t20220902_575631.shtml); [福建省公安厅 (2023). 96110 来电，请务必接听.](http://gat.fujian.gov.cn/ztzl/fjjffpzxrx/spjq/202303/t20230306_6126156.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-003 — Remember the core anti-fraud rules: don’t trust unsolicited calls, don’t share personal information, don’t click on suspicious links, and always verify any transfer requests. All seven of the most common scam types follow this same pattern. Original title: 记住反诈硬规则：来电不轻信、信息不透露、链接不点击、转账多核实，七种最常见的骗局都是这个形状 **Source text (English):** ### 3. Remember the core anti-fraud rules: don’t trust unsolicited calls, don’t share personal information, don’t click on suspicious links, and always verify any transfer requests. All seven of the most common scam types follow this same pattern. - Cost: No cost at all. Just memorize the “three no’s and one extra check” rule, read through the descriptions of the seven scam types below, and install the “National Anti-Fraud Center” app. Make sure to answer any calls from 96110. If someone asks you to transfer money, share your screen, download an unknown app, click a link, or share verification codes, hang up first and then call the official hotline to verify. The hard part is that scammers often pressure you to act immediately — you must resist that pressure and hang up first. - In plain terms: If someone asks you to transfer money, share your screen, download an unknown app, click a link, or share verification codes, hang up first and then call the official number to verify. The seven most common scam types are fake “task reward” schemes, fraudulent investment offers, fake loan scams, impersonation of customer service agents, impersonation of police or judicial officials, romance scams, and fake “task reward” schemes involving seduction. All of them aim to get you to send money first. Spotting them in advance is far cheaper than trying to recover lost funds later. - Benefit: By law, government agencies and relevant departments must inform the public about common tactics used in telecom and online fraud. Public security authorities, together with financial, telecom, and internet regulators, run a nationwide early warning and prevention system to reach out to people at risk of being scammed. 96110 is this unified national hotline for such warnings — you should always answer calls from it. According to a June 2026 report from the Ministry of Public Security, the top 10 most common scam types account for 85% of all telecom fraud cases. Fake “task reward” schemes are the most prevalent, making up 25% of all cases. Fraudulent investment offers cause the greatest financial losses, accounting for roughly 40% of total fraud-related losses. The Fujian Provincial Public Security Department has outlined specific identifying features for each type. For fake “task reward” schemes: “Anyone urging you to join a money-making scheme is likely trying to take your money; they won’t refund your initial deposit unless you complete endless tasks.” For fraudulent investment offers: “Fake promoters post fake profit reports in online groups; they give small initial returns to encourage you to invest more, then demand ‘taxes’ before allowing any withdrawals.” For fake loan scams: “Legitimate loans never require upfront deposits or proof of bank transactions; any such requests are a red flag.” For impersonation of customer service agents: “They claim you have an active membership that will incur automatic fees and harm your credit score, pressuring you to transfer money to cancel it.” For impersonation of police or judicial officials: “No legitimate police or judicial agency has any so-called ‘safe accounts’; any ‘law enforcement’ contact via phone, QQ, WeChat, or online platforms is a scam.” For romance scams: “Never trust anyone you’ve only met via photos or video calls; they often invent urgent reasons to ask for money without ever agreeing to a video chat or in-person meeting.” For seduction-based “task reward” schemes: “They arrange a meeting first, then demand you complete ‘tasks’ that require ever-larger payments.” Spotting these scams early is far cheaper than trying to reverse unauthorized transfers later. How much money you can recover depends on whether it remains in your account at the time of reporting; for details on how to request a transfer reversal, see section 2 (call 110 or 96110 to request a reversal). (Nationwide, effective December 2022) - Evidence grade: B - Sources: Standing Committee of the National People's Congress (2022). Anti-telecommunications network fraud law (Articles 8, 20, 34). ; Ministry of Public Security of China (2026). Ministry of Public Security of China press conference: Informing the latest situation of current telecommunications network fraud crimes, Features Tip Key points for preventing telecommunications network fraud (June 12, 2026): "The above 10 types of cases account for 85% of all electronic fraud cases. Among them, bill rebate fraud has the highest incidence, accounting for 25% of all electronic fraud cases; false online investment and financial management fraud has the highest losses, accounting for about 40% of all electronic fraud cases." ; Fujian Provincial Public Security Department (2023). 96110 Incoming calls, please be sure to answer. (Provincial public security agency page, including "Do not trust calls, do not disclose information, do not click on links, and verify transfers" and "Beware of fraudulent calls starting with 192" tips); Fujian Provincial Public Security Department (2023 to 2024). Column on fraud detection skills: Order fraud ; Investment and financial management ; Loan ; Impersonating customer service ; Pretending to be a public prosecutor ; Pig killing plate ; Sex lure and fraud - Notes: Scammers posing as police, judicial officials, customer service agents, supervisors, or platform risk control staff all use the same basic tactic: they ask you to “cooperate with an investigation”, “cancel a membership”, “join a task reward scheme”, or “access insider investment opportunities”. Legitimate loans never require upfront deposits, and no police or judicial agency has any “safe accounts” — remembering these two facts alone can help you avoid most scams. This is graded B because the “three no’s and one extra check” rule is only an official public awareness slogan; there are no hard statistics showing exactly how much it reduces scam victimization. The rule and the list of seven scam types are taken from provincial public security department websites. The top 10 scam types identified by the Ministry of Public Security in 2026 also include impersonation of e-commerce and logistics customer service agents, fake loan and credit report scams, fraudulent online gaming transactions, fake online dating schemes, impersonation of supervisors or acquaintances, and fake flight cancellation/refund offers — all of them follow the same pattern of ultimately demanding a money transfer. **Original text (Chinese):** ### 3. 记住反诈硬规则：来电不轻信、信息不透露、链接不点击、转账多核实，七种最常见的骗局都是这个形状 - 成本：不花钱。把「三不一多」记住，读一遍下面那七类，再装一个「国家反诈中心」App，96110 来电必接。凡是让你转账、共享屏幕、下载陌生 App、点链接、报验证码的，先挂断，再打官方电话核实。难在对方往往催得很急，你要顶住这股催促先挂断。 - 说人话：凡是让你转账、共享屏幕、下载陌生 App、点链接、报验证码的，先挂断，再用官方号码打回去核实。刷单返利、虚假投资理财、网络贷款、冒充客服、冒充公检法、杀猪盘、色诱刷单这七类最常见，都是要你先转钱。事前认出来，比事后追钱便宜得多。 - 收益：法律要求政府和有关部门把各类电信网络诈骗的手法讲给大家。公安机关会同金融、电信、网信部门建立预警劝阻系统，发现可能要被骗的人就及时劝阻。96110 就是这条全国统一的预警劝阻热线，来电要接。公安部 2026 年 6 月通报，最高发的 10 类诈骗占了全部电诈案件的 85%。刷单返利发案最多，占 25%。虚假网络投资理财损失最大，约占全部损失的 40%。福建省公安厅逐类拆解的识别特征如下。刷单返利：「喊你一起赚钱的大概率是想赚你的钱」，任务单做不完就不退本金。虚假投资理财：群里「水军」晒收益，先给小额返利再让你加大投入，提现要「缴税」。网络贷款：「贷款并不需要交保证金、做银行流水账，一旦遇上了，一定是假的」。冒充客服：说你开了会员要自动扣费、影响征信，逼你转账取消。冒充公检法：「公检法机关不存在所谓的『安全账户』，凡是通过电话、QQ、微信、网络等办案、做笔录的『公检法机关』，都是诈骗」。杀猪盘：「对于从未见过面，只见到照片或者视频的『恋人』，不可轻信」，永远不视频不见面却常有急事要钱。色诱刷单：约见面先「做任务」，钱越交越多。事前认出来，比事后止付便宜得多。止付能追回多少，取决于报警时钱还在不在账上，止付怎么做见第 2 条（打 110 或 96110 要求止付）（全国，2022 年 12 月起） - 证据等级：B - 来源：全国人大常委会 (2022). 反电信网络诈骗法（第八、二十、三十四条）. ；公安部 (2026). 公安部发布会：通报当前电信网络诈骗犯罪的最新形势、特点提示防范电信网络诈骗要点（2026 年 6 月 12 日）：「以上这10类案件就占了全部电诈案件的85%。其中，刷单返利诈骗发案最高，占所有电诈案件的25%；虚假网络投资理财诈骗损失最高，约占全部电诈案件损失的40%」. ；福建省公安厅 (2023). 96110 来电，请务必接听. （省级公安机关页面，含「来电不轻信，信息不透露，链接不点击，转账多核实」口诀及「警惕 192 开头的诈骗电话」提示）；福建省公安厅 (2023 到 2024). 识骗技巧专栏：刷单 ；投资理财 ；贷款 ；冒充客服 ；冒充公检法 ；杀猪盘 ；色诱刷单 - 备注：自称公检法、客服、领导、平台风控，要你「配合调查」「取消会员」「刷单返利」「投资内幕」的，都是同一个套路。真贷款不需要交保证金，公检法没有「安全账户」，这两句记住就能挡掉一大半。定 B 级是因为这句口诀只是官方的宣传口径，没有「记住之后少被骗多少」的数字。口诀和七类拆解取自省级公安厅的页面。公安部 2026 年通报的 10 类高发诈骗还包括冒充电商物流客服、贷款征信、网络游戏虚假交易、网络婚恋交友、冒充领导熟人和机票退改签，套路都一样，最后都要你转钱。熟人当面找你「帮忙刷个脸」办贷款，不让你转钱，却让你背债，见第 45 条（帮忙刷个脸）。做生意时撞上的代运营骗局，见第 12 节第 24 条（代运营网店）。 **Evidence:** B. Scammers posing as police, judicial officials, customer service agents, supervisors, or platform risk control staff all use the same basic tactic: they ask you to “cooperate with an investigation”, “cancel a membership”, “join a task reward scheme”, or “access insider investment opportunities”. Legitimate loans never require upfront deposits, and no police or judicial agency has any “safe accounts” — remembering these two facts alone can help you avoid most scams. This is graded B because the “three no’s and one extra check” rule is only an official public awareness slogan; there are no hard statistics showing exactly how much it reduces scam victimization. The rule and the list of seven scam types are taken from provincial public security department websites. The top 10 scam types identified by the Ministry of Public Security in 2026 also include impersonation of e-commerce and logistics customer service agents, fake loan and credit report scams, fraudulent online gaming transactions, fake online dating schemes, impersonation of supervisors or acquaintances, and fake flight cancellation/refund offers — all of them follow the same pattern of ultimately demanding a money transfer. **Source summary:** If someone asks you to transfer money, share your screen, download an unknown app, click a link, or share verification codes, hang up first and then call the official number to verify. The seven most common scam types are fake “task reward” schemes, fraudulent investment offers, fake loan scams, impersonation of customer service agents, impersonation of police or judicial officials, romance scams, and fake “task reward” schemes involving seduction. All of them aim to get you to send money first. Spotting them in advance is far cheaper than trying to recover lost funds later. **Low-ROI detour:** Move “Remember the core anti-fraud rules: don’t trust unsolicited calls, don’t share personal information, don’t click on suspicious links, and always verify any transfer requests. All seven of the most common scam types follow this same pattern.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If someone asks you to transfer money, share your screen, download an unknown app, click a link, or share verification codes, hang up first and then call the official number to verify. The seven most common scam types are fake “task reward” schemes, fraudulent investment offers, fake loan scams, impersonation of customer service agents, impersonation of police or judicial officials, romance scams, and fake “task reward” schemes involving seduction. All of them aim to get you to send money first. Spotting them in advance is far cheaper than trying to recover lost funds later.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-002; 08-045; 12-024 **Source links:** [全国人大常委会 (2022). 反电信网络诈骗法（第八、二十、三十四条）.](https://www.spp.gov.cn/spp/fl/202209/t20220902_575631.shtml); 公安部 (2026). 公安部发布会：通报当前电信网络诈骗犯罪的最新形势、特点提示防范电信网络诈骗要点（2026 年 6 月 12 日）：「以上这10类案件就占了全部电诈案件的85%。其中，刷单返利诈骗发案最高，占所有电诈案件的25%; [虚假网络投资理财诈骗损失最高，约占全部电诈案件损失的40%」.](https://www.mps.gov.cn/n2254536/n2254544/n2254552/n10491781/index.html); [福建省公安厅 (2023). 96110 来电，请务必接听.](http://gat.fujian.gov.cn/ztzl/fjjffpzxrx/spjq/202303/t20230306_6126156.htm); [福建省公安厅 (2023 到 2024). 识骗技巧专栏：刷单](http://gat.fujian.gov.cn/ztzl/fjjffpzxrx/spjq/202307/t20230703_6196881.htm); [投资理财](http://gat.fujian.gov.cn/ztzl/fjjffpzxrx/spjq/202312/t20231220_6362145.htm); [贷款](http://gat.fujian.gov.cn/ztzl/fjjffpzxrx/spjq/202312/t20231207_6326741.htm); [冒充客服](http://gat.fujian.gov.cn/ztzl/fjjffpzxrx/spjq/202310/t20231020_6279505.htm); [冒充公检法](http://gat.fujian.gov.cn/ztzl/fjjffpzxrx/spjq/202309/t20230913_6255863.htm); [杀猪盘](http://gat.fujian.gov.cn/ztzl/fjjffpzxrx/spjq/202308/t20230818_6232030.htm); [色诱刷单](http://gat.fujian.gov.cn/ztzl/fjjffpzxrx/spjq/202403/t20240307_6410612.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-004 — Seeing a face on video or hearing a voice on the phone does not count as verification; if a transfer is involved, hang up first and call back using an old number saved in your contacts. Original title: 视频里看见脸、电话里听见声音都不算核实，涉及转账先挂断，用自己通讯录里的旧号码打回去 **Source text (English):** ### 4. Seeing a face on video or hearing a voice on the phone does not count as verification; if a transfer is involved, hang up first and call back using an old number saved in your contacts. - Cost: No cost involved. It only requires making one extra call and waiting a few extra minutes. In general, avoid posting videos of your face or long voice recordings on public accounts. The hard part is that scammers often pressure you to act quickly — you must resist the urge to transfer money right away. - In plain terms: Seeing someone’s face or hearing their voice is not reliable proof of identity. Whenever money transfer is mentioned, hang up immediately and call back using an old number stored in your contacts, or ask someone you both know. If the caller claims “poor signal” or “I’m in a meeting” and refuses a live video chat, treat it as a scam. - Benefit: The Cybersecurity Bureau of the Ministry of Public Security has outlined three key measures. First is motion verification: ask the other party to perform a smooth head-turn motion, or to completely cover their face with a palm and then remove it quickly. The original text notes that current AI technology still struggles to accurately simulate such complex facial occlusions and lighting changes, often resulting in choppy, blurry, or distorted images. Second is listening for audio cues: AI-generated voices sometimes lack natural breathing pauses or emotional variation, and may sound slightly mechanical or contain unusual background noise. Third and most important is cross-channel verification. As stated in the source material, “after hanging up, immediately call a number the person regularly uses and you recognize — do not call back the suspicious number — or ask a mutual acquaintance for confirmation.” The rule of thumb is: “Don’t trust video or voice alone; verify through actions and multiple channels.” Legally, using face-swapping or voice-cloning technology for fraud is strictly prohibited. Platforms must clearly label any service offering face generation, replacement, voice synthesis, or voice imitation; no organization or individual may remove, alter, or hide such labels. However, since scammers rarely follow these rules, the absence of a label cannot be taken as proof that the caller is genuine. The Criminal Investigation Bureau reported one case where a 14-member gang produced over 50000 synthetic face videos and collected more than 500000 pieces of personal information; police also seized 60 cloud servers nationwide. This labeling requirement took effect on September 1, 2025. - Evidence grade: B - Sources:Ministry of Public Security of China Cybersecurity Bureau (2025). Seeing is believing, beware of new AI scams! (Reprinted by the Fujian Provincial Public Security Department); National Internet Information Office, Ministry of Industry and Information Technology of China, Ministry of Public Security of China (2022). Provisions on the In-depth Synthesis Management of Internet Information Services (Sixth, Sixteenth, Article 17, effective January 10, 2023). ; Cyberspace Administration of China, Ministry of Industry and Information Technology of China, Ministry of Public Security of China, State Administration of Radio and Television (2025). Methods for labeling synthetic content generated by artificial intelligence (Article 10, 2025-9 Effective on January 1st). ; Ministry of Public Security of China Criminal Investigation Bureau, CCTV News (2026). The police seized more than 50,000 synthetic dynamic face videos. Who is "copying" your face? (Reprinted by Fujian Provincial Public Security Department) - Notes: Always use an old number saved in your contacts when calling back — never dial the number shown on the incoming call or any new number the scammer provides. If the caller cites “poor signal” or “a meeting” to avoid a live video or motion test, assume it is a scam. Motion verification is only a supplementary tool; since AI capabilities keep improving, the only truly reliable step remains cross-channel confirmation. If money has already been transferred, refer to section 2 of this chapter and call 110 immediately to request a stop on the payment. For information on protecting your own facial and voice data, see section 14. This item is rated B because official sources provide identification methods and case examples, but no statistics are given on how much these measures actually reduce fraud rates. The main Ministry of Public Security website (mps.gov.cn) remains inaccessible due to a 521 error; the quoted texts from the Cybersecurity Bureau and Criminal Investigation Bureau were taken from a republishing page run by the Fujian Provincial Public Security Department. **Original text (Chinese):** ### 4. 视频里看见脸、电话里听见声音都不算核实，涉及转账先挂断，用自己通讯录里的旧号码打回去 - 成本：不花钱。多打一个电话，多等几分钟。平时少在公开账号上发正脸视频和大段语音。难在对方常常催得很急，你要忍住不当场转账。 - 说人话：看见脸、听见声音，都不算核实。只要涉及转账就先挂断，再用自己通讯录里存的旧号码打回去，或者找共同认识的人问一句。对方说「信号不好」「在开会」，不肯当面视频，直接当骗局处理。 - 收益：公安部网安局给了三条办法。第一条是动作验证：请对方做一个连贯的转头动作，或者用手掌完全遮住脸再快速移开。原文说「目前的 AI 技术在模拟这些复杂的面部遮挡和光影变化时，容易出现卡顿、模糊或扭曲」。第二条是听声音细节：「AI 生成的语音有时会缺乏自然的呼吸停顿、情感起伏，或者带有轻微的机械感、背景杂音异常」。第三条是多渠道核实。原文说这是「最核心的一招」：「挂断后直接拨打对方常用且你熟悉的电话号码（不要回拨可疑来电号码），或者通过你们共同认识的第三人进行侧面核实」。口诀是「视频语音莫轻信，动作验证多核实」。法律上，换脸换声早就被禁止用于诈骗。人脸生成、人脸替换、合成人声、仿声这几类服务，平台必须打上显著标识。任何组织和个人不得恶意删除、篡改、伪造、隐匿这个标识。但守规矩的是平台，骗子不会加，所以「没看到 AI 标识」不能反过来当成对方是真人的证据。公安部刑侦局公布过一起案件。14 人团伙被查获合成动态人脸视频 5 万多条，公民个人信息 50 多万条。警方还扣押了云服务器 60 台（全国，标识义务自 2025 年 9 月 1 日起） - 证据等级：B - 来源：公安部网安局 (2025). 眼见≠为实，警惕 AI 新型诈骗！（福建省公安厅转载）；国家互联网信息办公室、工业和信息化部、公安部 (2022). 互联网信息服务深度合成管理规定（第六、十六、十七条，2023 年 1 月 10 日施行）. ；国家互联网信息办公室、工业和信息化部、公安部、国家广播电视总局 (2025). 人工智能生成合成内容标识办法（第十条，2025 年 9 月 1 日施行）. ；公安部刑侦局、央视新闻 (2026). 警方查获 5 万多条合成动态人脸视频 谁在「复制」你的脸？（福建省公安厅转载） - 备注：回拨要用自己通讯录里存的旧号码。不要回拨来电显示的那个号码，也不要用对方在聊天里发来的新号码。对方以「信号不好」「在开会」为由不肯当面视频、不肯做指定动作的，直接当骗局处理。动作验证法只是辅助，AI 一直在变好，唯一稳的是第三条核实。已经转了钱，见本节第 2 条（立刻打 110 要求止付）。防止自己的人脸和声音被采集见第 14 节。定 B 级是因为官方给的是识别办法和案例，没有「按这个方法核实后被骗率下降多少」的数字。公安部官网（mps.gov.cn）这次仍然全站 521 打不开，公安部网安局和刑侦局的原文取自福建省公安厅的转载页。 **Evidence:** B. Always use an old number saved in your contacts when calling back — never dial the number shown on the incoming call or any new number the scammer provides. If the caller cites “poor signal” or “a meeting” to avoid a live video or motion test, assume it is a scam. Motion verification is only a supplementary tool; since AI capabilities keep improving, the only truly reliable step remains cross-channel confirmation. If money has already been transferred, refer to section 2 of this chapter and call 110 immediately to request a stop on the payment. For information on protecting your own facial and voice data, see section 14. This item is rated B because official sources provide identification methods and case examples, but no statistics are given on how much these measures actually reduce fraud rates. The main Ministry of Public Security website (mps.gov.cn) remains inaccessible due to a 521 error; the quoted texts from the Cybersecurity Bureau and Criminal Investigation Bureau were taken from a republishing page run by the Fujian Provincial Public Security Department. **Source summary:** Seeing someone’s face or hearing their voice is not reliable proof of identity. Whenever money transfer is mentioned, hang up immediately and call back using an old number stored in your contacts, or ask someone you both know. If the caller claims “poor signal” or “I’m in a meeting” and refuses a live video chat, treat it as a scam. **Low-ROI detour:** Move “Seeing a face on video or hearing a voice on the phone does not count as verification; if a transfer is involved, hang up first and call back using an old number saved in your contacts.” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Seeing someone’s face or hearing their voice is not reliable proof of identity. Whenever money transfer is mentioned, hang up immediately and call back using an old number stored in your contacts, or ask someone you both know. If the caller claims “poor signal” or “I’m in a meeting” and refuses a live video chat, treat it as a scam.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-002; chapter:14 **Source links:** [公安部网安局 (2025). 眼见≠为实，警惕 AI 新型诈骗！](http://gat.fujian.gov.cn/ztzl/fjjffpzxrx/spjq/202509/t20250922_7013008.htm); [国家互联网信息办公室、工业和信息化部、公安部 (2022). 互联网信息服务深度合成管理规定（第六、十六、十七条，2023 年 1 月 10 日施行）.](https://www.gov.cn/zhengce/zhengceku/2022-12/12/content_5731431.htm); [国家互联网信息办公室、工业和信息化部、公安部、国家广播电视总局 (2025). 人工智能生成合成内容标识办法（第十条，2025 年 9 月 1 日施行）.](https://www.cac.gov.cn/2025-03/14/c_1743654684782215.htm); [公安部刑侦局、央视新闻 (2026). 警方查获 5 万多条合成动态人脸视频 谁在「复制」你的脸？](http://gat.fujian.gov.cn/ztzl/fjjffpzxrx/spjq/202603/t20260330_7117146.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-005 — If accused or summoned, hire a lawyer first — don’t settle privately or delete records Original title: 被指控或被传唤，先请律师，不私了、不删记录 **Source text (English):** ### 5. If accused or summoned, hire a lawyer first — don’t settle privately or delete records - Cost: Legal fees start at several thousand yuan. Those with financial difficulties can apply to legal aid agencies for a free lawyer. When questioned, answer only questions relevant to the case; leave the rest to your lawyer. The hard part is staying calm on the spot and resisting the urge to explain everything yourself. - In plain terms: You can hire a lawyer right from the first time you’re called in for questioning. If the lawyer requests a meeting, the detention center must arrange it within 48 hours, and those talks cannot be monitored. You’re allowed to refuse answering any questions unrelated to the case. - Benefit: Starting from the first interrogation or from the moment you’re placed under compulsory measures restricting your freedom, you have the right to appoint a lawyer. While the case remains under police investigation, only lawyers may represent you — no one else can serve as a defense counsel. Upon a lawyer’s request, the detention center must arrange a meeting within 48 hours, and such meetings are not monitored. No one may be forced to confess guilt, and you may refuse answering questions unrelated to the case. A summons or compulsory appearance lasts at most 12 hours; for especially serious and complex cases, this limit extends to 24 hours. A summons merely notifies you to come for questioning, while compulsory appearance means you’re physically taken there. Repeated summonses must not be used to detain someone indefinitely. Anyone fabricating facts to falsely accuse another and seeking criminal punishment for them faces up to three years in prison; if serious harm results, the sentence rises to three to ten years. If charges are dropped, prosecution is refused, or a court acquits you after detention or arrest, you may claim state compensation calculated daily based on the previous year’s national average wage for workers. - Evidence grade: A - Sources: Standing Committee of the National People's Congress (2018). Criminal Procedure Law (2018 amendments, Articles 34, 35, 39, 52, 119, 120). ; National People's Congress (1997). Criminal Law (Article 243). ; National People’s Congress Standing Committee (2012). State Compensation Law (2012 amendment, Articles 17, 33). (Reprinted by National Bureau of Statistics of China) - Notes: Do not attempt to settle privately with the other party or contact their family members. Any “private settlement” may be interpreted as admitting guilt. Chat logs, call records, and travel histories serve as proof of your innocence; deleting them removes your own evidence. If a report or accusation later proves unfounded, this does not constitute false accusation or entrapment. This rule applies equally to all accused individuals regardless of gender. For further details, see Section 33 (punishing those who fabricate facts), Section 34 (acquittal when evidence is insufficient and subsequent appeals), and Section 35 (daily state compensation after unlawful detention). **Original text (Chinese):** ### 5. 被指控或被传唤，先请律师，不私了、不删记录 - 成本：律师费从几千元起。经济困难的可以向法律援助机构申请免费律师。被问话时只回答和本案有关的问题，其余交给律师。难在当场稳住，不急着自己解释。 - 说人话：被叫去问话的第一次，你就可以请律师了。律师要求见你，看守所最迟 48 小时内安排，谈话不会被听。跟这个案子无关的问题，你可以不答。 - 收益：从第一次讯问起，或者从被采取强制措施（被限制人身自由）起，你就有权委托律师。案子还在公安手里侦查的这一段，只能委托律师，不能请律师以外的人当辩护人。律师提出会见，看守所最迟 48 小时内安排，会见不被监听。不得强迫任何人证实自己有罪。和本案无关的问题，你有权拒绝回答。传唤、拘传一次最长 12 小时，特别重大复杂的最长 24 小时。传唤是通知你去问话，拘传是强制把你带去问话。不得连着传唤，把人变相关住。捏造事实诬告别人、想让他被追究刑事责任的，判 3 年以下，造成严重后果的判 3 到 10 年。被拘留、逮捕之后又撤案、不起诉或者判无罪的，可以申请国家赔偿，每天按上一年度全国职工日平均工资计算（全国） - 证据等级：A - 来源：全国人大常委会 (2018). 刑事诉讼法（2018 年修正，第三十四、三十五、三十九、五十二、一百一十九、一百二十条）. ；全国人大 (1997). 刑法（第二百四十三条）. ；全国人大常委会 (2012). 国家赔偿法（2012 年修正，第十七、三十三条）. （国家统计局转载） - 备注：不要私下去找对方，也不要去找他家里人。任何「私了」都可能被理解成你认了。聊天记录、通话记录、行程记录是你自证清白的材料，删掉等于把自己的证据也删了。记错了、举报的事后来查下来不成立，不算诬告陷害罪。本条对被指控的人不分男女。展开的三条见本节第 33 条（追究捏造事实的一方）、第 34 条（证据不足应当判无罪与申诉再审）、第 35 条（羁押后的国家赔偿按天算）。 **Evidence:** A. Do not attempt to settle privately with the other party or contact their family members. Any “private settlement” may be interpreted as admitting guilt. Chat logs, call records, and travel histories serve as proof of your innocence; deleting them removes your own evidence. If a report or accusation later proves unfounded, this does not constitute false accusation or entrapment. This rule applies equally to all accused individuals regardless of gender. For further details, see Section 33 (punishing those who fabricate facts), Section 34 (acquittal when evidence is insufficient and subsequent appeals), and Section 35 (daily state compensation after unlawful detention). **Source summary:** You can hire a lawyer right from the first time you’re called in for questioning. If the lawyer requests a meeting, the detention center must arrange it within 48 hours, and those talks cannot be monitored. You’re allowed to refuse answering any questions unrelated to the case. **Low-ROI detour:** Move “If accused or summoned, hire a lawyer first — don’t settle privately or delete records” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “You can hire a lawyer right from the first time you’re called in for questioning. If the lawyer requests a meeting, the detention center must arrange it within 48 hours, and those talks cannot be monitored. You’re allowed to refuse answering any questions unrelated to the case.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-033 **Source links:** [全国人大常委会 (2018). 刑事诉讼法（2018 年修正，第三十四、三十五、三十九、五十二、一百一十九、一百二十条）.](https://www.spp.gov.cn/zdgz/201810/t20181027_396818.shtml); [全国人大 (1997). 刑法（第二百四十三条）.](https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml); [全国人大常委会 (2012). 国家赔偿法（2012 年修正，第十七、三十三条）.](https://www.stats.gov.cn/gk/tjfg/xgfxfg/202503/t20250306_1958899.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-006 — Coming forward voluntarily after an incident: Self‑surrender can cut a sentence by up to 40%, and the “statute of limitations” defense simply does not exist Original title: 出了事主动去说清楚：自首最多能减四成刑，犯罪较轻的还能减更多甚至免罚，「躲过追诉期」这条路是堵死的 **Source text (English):** ### 6. Coming forward voluntarily after an incident: Self‑surrender can cut a sentence by up to 40%, and the “statute of limitations” defense simply does not exist - Cost: There is no cost at all. You can walk into a police station, stay on the scene and call the authorities, then tell them exactly what happened. The hard part is resisting the urge to “wait and see — maybe no one will notice.” - In plain terms: Voluntarily surrendering can reduce a prison term by up to 40%; for less serious offenses it may even lead to no punishment at all. If you confess only after being caught, the reduction is capped at 20%. Running away or denying responsibility yields no benefit. Relying on the statute of limitations to get off scot‑free is impossible: once a case is officially opened, the time you spend evading authorities does not count toward that limit. The relevant sentencing rules have been in effect since 2021. - Benefit: Article 67 of the Criminal Law states that anyone who voluntarily surrenders and truthfully confesses their crime receives a lighter or reduced sentence; those guilty of minor offenses may be exempted entirely. Even without surrender, a sincere confession can still earn a penalty cut; if it prevents especially grave consequences, the reduction can be even greater. Official sentencing guidelines set clear percentage ranges: voluntary surrender can lower the baseline sentence by up to 40% (or more for minor crimes), while a simple confession brings a reduction of up to 20%. Additional factors such as admitting to related, un‑discovered crimes or averting serious harm can add another 10‑50% cut. Plea agreements also grant up to 30% relief, and when combined with surrender, restitution, compensation and other mitigating circumstances the total reduction may exceed 60% (or even lead to full exemption for minor offenses). Conversely, the statute of limitations is divided into four tiers — 5, 10, 15 and 20 years — based on the maximum possible penalty (Article 87). However, Article 88 explicitly states that once an investigation or prosecution is underway, any attempt to evade it renders the time spent in hiding irrelevant; the clock never stops. - Evidence grade: A - Sources: National People's Congress. Criminal Law of the People's Republic of China (Consolidated text as amended by the Eleventh Amendment to the Criminal Law) Articles 67, 87, and 88. ; Supreme People's Court of China, Supreme People's Procuratorate of China (2021). Sentencing Guidance Opinions on Common Crimes (Trial) (Fafa [2021] No. 21, effective on July 1, 2021) Three (six) (seven) (fourteen). Full text reprinted by the People's Procuratorate of Zhangye City, Gansu Province. ; Supreme People's Court of China (2010). Opinions on Handling Certain Specific Issues of Surrender and Meritorious Service (Fafa [2010] No. 60) 1. Bulletin of the Supreme People's Court of China. - Notes: The primary beneficiary of this provision is the offender himself. Self‑surrender is a mitigating factor, not a blanket pardon; the exact reduction is left to judicial discretion, and stricter limits apply to violent and drug‑related crimes. Traffic‑accident cases follow a separate rule: staying at the scene, rendering aid and reporting the incident counts as voluntary surrender, yet because these actions are legally required, the permissible reduction is limited. Even if a driver flees first and later turns himself in, he still qualifies as a surrenderer; the baseline sentence used for calculation is the higher statutory maximum, and the subsequent reduction follows the same percentages described above (see Section 1 for proper post‑accident conduct: stop, help, call police). Consulting a lawyer does not conflict with a truthful confession; the attorney’s role is to verify that the written statement accurately reflects the facts, not to help fabricate a story. **Original text (Chinese):** ### 6. 出了事主动去说清楚：自首最多能减四成刑，犯罪较轻的还能减更多甚至免罚，「躲过追诉期」这条路是堵死的 - 成本：不花钱。自己去公安机关投案，或者留在原地打电话报警，再把事情如实说一遍。难的是顶住「再等等看，说不定没人查」这个念头。 - 说人话：自首最多能把刑期减掉四成，情节较轻的可以直接不罚。被找上门之后才如实交代，最多也能减两成。跑掉、拒不承认，这些都换不来。指望躲几年让案子过期也不成立：已经立案的，你躲着的这段时间不算进追诉期限。 - 收益：刑法第六十七条：犯罪以后自动投案、如实供述自己罪行的，是自首。对自首的，可以从轻或者减轻处罚，其中犯罪较轻的可以免除处罚。没有投案但如实供述自己罪行的（坦白），可以从轻处罚；因如实供述避免特别严重后果发生的，可以减轻处罚。两高的量刑指导意见给了明码幅度。基准刑就是先按案情算出来的那个刑期，下面的百分比都在它之上往下减。自首可以减少基准刑的 40% 以下，犯罪较轻的可以减少 40% 以上或者依法免除处罚。坦白里，如实供述自己罪行的减少 20% 以下，如实供述司法机关尚未掌握的同种较重罪行的减少 10% 到 30%，因如实供述避免特别严重后果发生的减少 30% 到 50%。认罪认罚减少 30% 以下，同时有自首、重大坦白、退赃退赔、赔偿谅解等情节的减少 60% 以下，犯罪较轻的减少 60% 以上或者依法免除处罚。追诉期限按法定最高刑分四档：5 年、10 年、15 年、20 年（刑法第八十七条）。但刑法第八十八条写明，检察院、公安机关、国家安全机关立案侦查，或者法院受理案件以后，逃避侦查或者审判的，不受追诉期限的限制（全国，量刑幅度自 2021 年 7 月 1 日起施行） - 证据等级：A - 来源：全国人大. 中华人民共和国刑法（经刑法修正案十一修正的整合文本）第六十七、八十七、八十八条. ；最高人民法院、最高人民检察院 (2021). 关于常见犯罪的量刑指导意见（试行）（法发〔2021〕21 号，2021 年 7 月 1 日施行）三（六）（七）（十四）. 甘肃省张掖市人民检察院转载全文. ；最高人民法院 (2010). 关于处理自首和立功若干具体问题的意见（法发〔2010〕60 号）一. 最高人民法院公报. - 备注：这条的受益人是自己。自首只是从轻情节，罪照样要定，减多少由法院定，量刑意见对严重暴力犯罪、毒品犯罪的从宽幅度要求从严掌握。交通事故另有一套算法：留在现场、救人、向公安机关报告的算自动投案，但因为这些本来就是法定义务，从宽幅度要从严掌握；跑了以后再投案也还算自首，只是要按更重的那一档法定刑当基准，再决定减不减、减多少，怎么做见本节第 1 条（出了交通事故先停车、救人、报警）。先请律师和如实供述不冲突，见本节第 5 条（被指控先请律师）：律师帮你核对的是笔录写得对不对，不是帮你编说法。 **Evidence:** A. The primary beneficiary of this provision is the offender himself. Self‑surrender is a mitigating factor, not a blanket pardon; the exact reduction is left to judicial discretion, and stricter limits apply to violent and drug‑related crimes. Traffic‑accident cases follow a separate rule: staying at the scene, rendering aid and reporting the incident counts as voluntary surrender, yet because these actions are legally required, the permissible reduction is limited. Even if a driver flees first and later turns himself in, he still qualifies as a surrenderer; the baseline sentence used for calculation is the higher statutory maximum, and the subsequent reduction follows the same percentages described above (see Section 1 for proper post‑accident conduct: stop, help, call police). Consulting a lawyer does not conflict with a truthful confession; the attorney’s role is to verify that the written statement accurately reflects the facts, not to help fabricate a story. **Source summary:** Voluntarily surrendering can reduce a prison term by up to 40%; for less serious offenses it may even lead to no punishment at all. If you confess only after being caught, the reduction is capped at 20%. Running away or denying responsibility yields no benefit. Relying on the statute of limitations to get off scot‑free is impossible: once a case is officially opened, the time you spend evading authorities does not count toward that limit. The relevant sentencing rules have been in effect since 2021. **Low-ROI detour:** Move “Coming forward voluntarily after an incident: Self‑surrender can cut a sentence by up to 40%, and the “statute of limitations” defense simply does not exist” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Voluntarily surrendering can reduce a prison term by up to 40%; for less serious offenses it may even lead to no punishment at all. If you confess only after being caught, the reduction is capped at 20%. Running away or denying responsibility yields no benefit. Relying on the statute of limitations to get off scot‑free is impossible: once a case is officially opened, the time you spend evading authorities does not count toward that limit. The relevant sentencing rules have been in effect since 2021.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-001; 08-005 **Source links:** [全国人大. 中华人民共和国刑法（经刑法修正案十一修正的整合文本）第六十七、八十七、八十八条.](https://flk.npc.gov.cn/detail?id=ff808181796a636a0179822a19640c92); [最高人民法院、最高人民检察院 (2021). 关于常见犯罪的量刑指导意见（试行）（法发〔2021〕21 号，2021 年 7 月 1 日施行）三（六）（七）（十四）. 甘肃省张掖市人民检察院转载全文.](http://www.zhangye.jcy.gov.cn/info/1039/2086.htm); [最高人民法院 (2010). 关于处理自首和立功若干具体问题的意见（法发〔2010〕60 号）一. 最高人民法院公报.](http://gongbao.court.gov.cn/Details/f3089058d37e11cd16d801530934ae.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-007 — Don’t touch the steering wheel after drinking — even for e‑bikes or “just moving the car a bit” Original title: 喝了酒就不碰方向盘，包括电动车和「挪一下车」 **Source text (English):** ### 7. Don’t touch the steering wheel after drinking — even for e‑bikes or “just moving the car a bit” - Cost: Using a designated driver or taking a taxi costs only a few dozen yuan. Agree in advance who won’t drink at any gathering. It can be hard to politely refuse when others keep offering drinks. - In plain terms: Driving after drinking results in a 6‑month suspension of your license and a fine of 1000–2000 yuan. A second offense brings up to 10 days in jail and permanent license revocation. Drunk driving leads to immediate license cancellation; you can’t reapply for 5 years and may face criminal charges for dangerous driving, leaving a criminal record that affects background checks and certain jobs. Auto insurance won’t cover any claims: once you’ve been drinking, your policy becomes void. Even “just moving the car a bit” counts as driving. - Benefit: Temporary suspension of the license for 6 months and a fine ranging from 1000 to 2000 yuan for driving after drinking. Repeat offenders face up to 10 days in jail and permanent license revocation. Drunk driving results in immediate license cancellation; reapplication is prohibited for 5 years, and criminal liability for dangerous driving is pursued, leading to imprisonment and monetary penalties. For commercial drivers the penalties are harsher: 15 days in jail, a 5000‑yuan fine, and a 5‑year ban on driving commercially; drunk driving entails a 10‑year ban, after which they can never drive commercially again. If drinking or being drunk leads to a major accident and a criminal conviction, driving privileges are revoked for life. Commercial auto insurance policies explicitly exclude any claims arising from driving under the influence of alcohol or drugs (nationwide). - Evidence grade: A - Sources: National People's Congress Standing Committee (2021). Road Traffic Safety Law (Revised in 2021, Article 91). (Reprinted by Beijing Municipal Public Security and Traffic Management Bureau); National People's Congress Standing Committee (2015). Criminal Law Amendment (9) (Article 8, Article 133-1 of the Criminal Law). ; Insurance Association of China (2020). Model Clauses for Motor Vehicle Commercial Insurance (2020 Edition) (Article 9, 22). - Notes: Drunk driving is a criminal offense that leaves a permanent record, affecting both background checks and eligibility for certain professions. The distinction between “drinking” and “being drunk” is defined by blood alcohol concentration levels set by national standards; this section does not verify those exact figures, so don’t guess where you fall on that scale. **Original text (Chinese):** ### 7. 喝了酒就不碰方向盘，包括电动车和「挪一下车」 - 成本：代驾或者打车几十元。聚会之前先说好今天谁不喝。难在场面上被劝酒时顶回去。 - 说人话：酒后开车，扣证 6 个月，罚一两千。再犯就拘留加吊销。醉驾直接吊销，5 年内不能重考，还要按危险驾驶罪追刑责，留下案底，影响政审和一部分职业。保险也不管：喝了酒开车，车险一律不赔。「就挪一下车」也算驾驶。 - 收益：酒后驾车，暂扣驾驶证 6 个月，罚 1000 到 2000 元。再犯的，拘留 10 日以下并吊销驾驶证。醉驾直接吊销驾驶证，5 年内不得重考，并按危险驾驶罪追究刑事责任，判拘役并罚钱，拘役就是短期关押。开营运车的更重：酒驾拘留 15 日、罚 5000 元、5 年禁驾；醉驾 10 年禁驾，而且这辈子不能再开营运车。酒后或者醉驾造成重大事故、构成犯罪的，终生禁驾。商业车险对饮酒、吸毒后驾车一律不赔（全国） - 证据等级：A - 来源：全国人大常委会 (2021). 道路交通安全法（2021 年修订，第九十一条）. （北京市公安交通管理局转载）；全国人大常委会 (2015). 刑法修正案（九）（第八条，即刑法第一百三十三条之一）. ；中国保险行业协会 (2020). 机动车商业保险示范条款（2020 版）（第九、二十二条）. - 备注：醉驾是刑事犯罪，会留案底，影响本人政审和一部分职业资格。「饮酒」和「醉酒」按血液里的酒精含量划线，具体界线由国家标准规定。本节没有核实这个数值，别靠感觉估算自己到了哪一档。 **Evidence:** A. Drunk driving is a criminal offense that leaves a permanent record, affecting both background checks and eligibility for certain professions. The distinction between “drinking” and “being drunk” is defined by blood alcohol concentration levels set by national standards; this section does not verify those exact figures, so don’t guess where you fall on that scale. **Source summary:** Driving after drinking results in a 6‑month suspension of your license and a fine of 1000–2000 yuan. A second offense brings up to 10 days in jail and permanent license revocation. Drunk driving leads to immediate license cancellation; you can’t reapply for 5 years and may face criminal charges for dangerous driving, leaving a criminal record that affects background checks and certain jobs. Auto insurance won’t cover any claims: once you’ve been drinking, your policy becomes void. Even “just moving the car a bit” counts as driving. **Low-ROI detour:** Move “Don’t touch the steering wheel after drinking — even for e‑bikes or “just moving the car a bit”” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Driving after drinking results in a 6‑month suspension of your license and a fine of 1000–2000 yuan. A second offense brings up to 10 days in jail and permanent license revocation. Drunk driving leads to immediate license cancellation; you can’t reapply for 5 years and may face criminal charges for dangerous driving, leaving a criminal record that affects background checks and certain jobs. Auto insurance won’t cover any claims: once you’ve been drinking, your policy becomes void. Even “just moving the car a bit” counts as driving.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大常委会 (2021). 道路交通安全法（2021 年修订，第九十一条）.](https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/205308/index.html); [全国人大常委会 (2015). 刑法修正案（九）（第八条，即刑法第一百三十三条之一）.](https://www.spp.gov.cn/spp/fl/201802/t20180205_364562.shtml); [中国保险行业协会 (2020). 机动车商业保险示范条款（2020 版）（第九、二十二条）.](https://www.iachina.cn/art/2020/9/4/art_24_104621.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-008 — Never lend your bank cards, SIM cards, or payment accounts to anyone — “money laundering” is not a side hustle Original title: 不把银行卡、手机卡、支付账号借给任何人，「跑分」不是兼职 **Source text (English):** ### 8. Never lend your bank cards, SIM cards, or payment accounts to anyone — “money laundering” is not a side hustle - Cost: Zero. Some people claim “just lend your card for a few transactions and you’ll get a few hundred yuan” — just say no. - In plain terms: Renting, lending, or selling your bank cards, SIM cards, or payment accounts is illegal on its own. Penalties include confiscation of all illegal earnings plus a fine of 1 to 10 times that amount; if no earnings were made, the maximum fine is 200000 yuan. In serious cases, offenders face up to 15 days in detention, a negative credit record, and restrictions on account functionality. If you knowingly assist criminals by receiving or transferring money using these accounts, you could be convicted of aiding information network criminal activities, punishable by up to 3 years in prison. - Benefit: Engaging in any activity that involves renting, lending, or selling phone cards, bank accounts, payment accounts, or internet accounts is illegal. Authorities confiscate all illegal earnings and impose a fine of 1 to 10 times that amount; if no earnings exist, the maximum fine is 200000 yuan. Serious violations lead to detention of up to 15 days, a negative credit record, account restrictions, and suspension of all non-counter banking services. Knowingly providing payment settlement assistance to criminals constitutes aiding information network criminal activities (known as “helping information network crimes”), punishable by up to 3 years in prison and a fine nationwide. - Evidence grade: A - Sources: National People's Congress Standing Committee (2022). Anti-Telecommunications and Internet Fraud Law (Articles 31, 44). ; National People's Congress Standing Committee (2015). Criminal Law Amendment (9) (Article 29, namely Article 287-2 of the Criminal Law). - Notes: Claiming “I had no idea what the other person intended to do with my cards” won’t protect you. Law enforcement determines intent based on external circumstances: receiving payment for lending cards or unusually large transaction volumes can be used as evidence of awareness. Even if you ultimately aren’t convicted, accounts used to receive illicit funds get frozen and you face other penalties. **Original text (Chinese):** ### 8. 不把银行卡、手机卡、支付账号借给任何人，「跑分」不是兼职 - 成本：不花钱。有人说「借卡走个账，给你几百块」，拒绝就行。 - 说人话：把银行卡、手机卡、支付账号租给、借给、卖给别人，这件事本身就违法。罚违法所得的 1 到 10 倍，没有所得的最高罚 20 万元，情节严重的拘留 15 日，还会被记入信用记录、限制账户功能。要是明知对方拿去犯罪还帮着收钱转钱，就是帮信罪，判 3 年以下。 - 收益：出租、出借、买卖电话卡、银行账户、支付账户、互联网账号，这件事本身就是违法。没收违法所得，再罚违法所得的 1 到 10 倍。没有违法所得的，最高罚 20 万元。情节严重的，拘留 15 日以下。还可能被记入信用记录、限制账户功能、停掉非柜面业务（只能去柜台办）。明知别人用网络实施犯罪，还给他提供支付结算这类帮助，情节严重的，构成帮助信息网络犯罪活动罪（简称帮信罪），判 3 年以下并处罚金（全国） - 证据等级：A - 来源：全国人大常委会 (2022). 反电信网络诈骗法（第三十一、四十四条）. ；全国人大常委会 (2015). 刑法修正案（九）（第二十九条，即刑法第二百八十七条之二）. - 备注：说「我不知道他拿卡去干什么」挡不住。办案时会从外在情形反推你知不知情：收过好处费、流水明显不正常，都可能算你知道。卡被人用来收赃款的，就算你最后不构成犯罪，账户也会被冻结，本人也会被惩戒。替别人刷脸、念验证码过实名核验，罚则和这条相同，见第 45 条（帮忙刷个脸）。 **Evidence:** A. Claiming “I had no idea what the other person intended to do with my cards” won’t protect you. Law enforcement determines intent based on external circumstances: receiving payment for lending cards or unusually large transaction volumes can be used as evidence of awareness. Even if you ultimately aren’t convicted, accounts used to receive illicit funds get frozen and you face other penalties. **Source summary:** Renting, lending, or selling your bank cards, SIM cards, or payment accounts is illegal on its own. Penalties include confiscation of all illegal earnings plus a fine of 1 to 10 times that amount; if no earnings were made, the maximum fine is 200000 yuan. In serious cases, offenders face up to 15 days in detention, a negative credit record, and restrictions on account functionality. If you knowingly assist criminals by receiving or transferring money using these accounts, you could be convicted of aiding information network criminal activities, punishable by up to 3 years in prison. **Low-ROI detour:** Move “Never lend your bank cards, SIM cards, or payment accounts to anyone — “money laundering” is not a side hustle” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Renting, lending, or selling your bank cards, SIM cards, or payment accounts is illegal on its own. Penalties include confiscation of all illegal earnings plus a fine of 1 to 10 times that amount; if no earnings were made, the maximum fine is 200000 yuan. In serious cases, offenders face up to 15 days in detention, a negative credit record, and restrictions on account functionality. If you knowingly assist criminals by receiving or transferring money using these accounts, you could be convicted of aiding information network criminal activities, punishable by up to 3 years in prison.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-045 **Source links:** [全国人大常委会 (2022). 反电信网络诈骗法（第三十一、四十四条）.](https://www.spp.gov.cn/spp/fl/202209/t20220902_575631.shtml); [全国人大常委会 (2015). 刑法修正案（九）（第二十九条，即刑法第二百八十七条之二）.](https://www.spp.gov.cn/spp/fl/201802/t20180205_364562.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-009 — Checking your credit report twice a year for free helps spot any loans or cards you didn’t apply for. Original title: 每年免费查两次自己的征信报告，看有没有不是自己办的贷款和卡 **Source text (English):** ### 9. Checking your credit report twice a year for free helps spot any loans or cards you didn’t apply for. - Cost: It costs nothing. You can complete the check online in just ten minutes. - In plain terms: Laws give you the right to check your own credit report twice a year at no charge, and you can finish the process online in ten minutes. Negative entries stay on the report for five years from the date they’re resolved; after that they must be removed. If you dispute any information, the credit agency or data provider must respond to you in writing within 20 days. To check your report, use the official website of the People’s Bank of China’s Credit Information Center or your mobile banking app — avoid third‑party “credit check” apps, as they collect your personal data. - Benefit: Regulatory rules state that “individuals have the right to obtain their own credit reports twice a year free of charge,” meaning you can check your report twice annually at no cost. Negative records are kept for five years after the underlying issue is resolved; any older entries must be deleted. When you raise a dispute, the credit agency or source of the data must reply in writing within 20 days. - Evidence grade: A - Sources:State Council of China (2013). Regulations on the Administration of Credit Reporting Industry (National Order No. 631, Article 16, Article 17, Article 25). - Notes: Identity theft leading to unauthorized loans or credit cards often goes unnoticed until a person is denied a mortgage years later. The proper channels for checking your report are the People’s Bank of China Credit Information Center website or mobile banking apps. Steer clear of third‑party “credit check” apps, as they harvest your personal information. **Original text (Chinese):** ### 9. 每年免费查两次自己的征信报告，看有没有不是自己办的贷款和卡 - 成本：不花钱。在网上查，十分钟就能查完。 - 说人话：你每年可以在网上免费查两次自己的信用报告，十分钟就能查完。用人民银行征信中心官网或者手机银行查，别用第三方的「查征信」App，那类 App 在收集你的信息。不良记录从这件事结束那天起留 5 年，过了就该删。有异议可以提，20 天内必须书面答复你。 - 收益：行政法规写着「个人信息主体有权每年两次免费获取本人的信用报告」，你每年可以免费查自己两次。不良信息的保存期限是「自不良行为或者事件终止之日起为 5 年；超过 5 年的，应当予以删除」。对报告有异议的，你可以提出来，征信机构或者提供这条信息的机构应当在收到异议之日起 20 日内书面答复你 - 证据等级：A - 来源：国务院 (2013). 征信业管理条例（国令第 631 号，第十六条、第十七条、第二十五条）. - 备注：身份证被人冒用去网贷、办卡，本人往往要到买房贷款被拒的时候才发现，那时已经拖了好几年。查询的入口是中国人民银行征信中心官网，或者手机银行。别用第三方的「查征信」App，那类 App 本身就在收集你的信息。帮熟人「刷个脸、做个见证」之后，尤其要查一次，见第 45 条（帮忙刷个脸）。 **Evidence:** A. Identity theft leading to unauthorized loans or credit cards often goes unnoticed until a person is denied a mortgage years later. The proper channels for checking your report are the People’s Bank of China Credit Information Center website or mobile banking apps. Steer clear of third‑party “credit check” apps, as they harvest your personal information. **Source summary:** Laws give you the right to check your own credit report twice a year at no charge, and you can finish the process online in ten minutes. Negative entries stay on the report for five years from the date they’re resolved; after that they must be removed. If you dispute any information, the credit agency or data provider must respond to you in writing within 20 days. To check your report, use the official website of the People’s Bank of China’s Credit Information Center or your mobile banking app — avoid third‑party “credit check” apps, as they collect your personal data. **Low-ROI detour:** Move “Checking your credit report twice a year for free helps spot any loans or cards you didn’t apply for.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Laws give you the right to check your own credit report twice a year at no charge, and you can finish the process online in ten minutes. Negative entries stay on the report for five years from the date they’re resolved; after that they must be removed. If you dispute any information, the credit agency or data provider must respond to you in writing within 20 days. To check your report, use the official website of the People’s Bank of China’s Credit Information Center or your mobile banking app — avoid third‑party “credit check” apps, as they collect your personal data.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-045 **Source links:** [国务院 (2013). 征信业管理条例（国令第 631 号，第十六条、第十七条、第二十五条）.](https://www.gov.cn/zhengce/zhengceku/2013-01/29/content_2303.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-010 — If a fight breaks out, call the police first — the one who strikes first almost always loses Original title: 起了冲突先报警不动手，先动手的那个几乎一定吃亏 **Source text (English):** ### 10. If a fight breaks out, call the police first — the one who strikes first almost always loses - Cost: No cost at all. Simply move to a crowded area and call the police so the other person’s actions are captured on camera. The hard part is resisting the urge to shout back or push them. - In plain terms: Anyone who assaults another person faces 5 to 10 days in jail and a fine of 500 to 1000 yuan. If they act in a group, target the elderly, pregnant women, children, or disabled individuals, or repeat the assault multiple times, the penalty rises to 10 to 15 days in jail and a fine of 1000 to 2000 yuan. Causing minor injuries to another person turns it into a criminal case, punishable by up to 3 years in prison; serious injuries bring a sentence of 3 to 10 years. When two people fight each other, it does not qualify as self-defense — the person who strikes first almost always suffers the consequences. Moving to a crowded area and calling the police is far more effective than retaliating. - Benefit: Under the law, anyone who assaults another person or intentionally harms them faces 5 to 10 days in jail and a fine of 500 to 1000 yuan. Those who act in a group, target vulnerable groups, repeat the assault, or attack multiple people at once receive 10 to 15 days in jail and a fine of 1000 to 2000 yuan. Group fights are treated as hooliganism, carrying a maximum penalty of 15 days in jail and a 2000 yuan fine. Intentional bodily harm that meets criminal criteria results in up to 3 years in prison; serious injuries bring a sentence of 3 to 10 years. Legally, mutual fighting does not count as self-defense. However, if the other person strikes first and uses excessive force, or if you try to avoid the fight but they keep attacking, your retaliation is generally deemed lawful self-defense. Only when your response clearly exceeds what is necessary and causes major harm does it qualify as excessive self-defense, which still warrants a reduced or waived penalty (nationwide, effective January 1, 2026 under the Public Security Administration Punishment Law). - Evidence grade: A - Sources: National People's Congress Standing Committee (2025). Public Security Administration Punishment Law (revised in 2025, Article 30, 51). ; National People's Congress (1997). Criminal Law (Article 20, 234). ; Supreme People's Court of China, Supreme People's Procuratorate of China, Ministry of Public Security of China (2020). Guidance on the application of the legitimate defense system in accordance with the law (Fafa [2020] No. 31, No. 6, 9, 11, Article 14). - Notes: After the 2025 revision of the Public Security Administration Punishment Law, all article numbers changed; assault now falls under Article 51 instead of the old Article 43, so any older references are outdated. The definition of “minor injuries” used to determine criminal liability is set by official appraisal standards, which this section does not verify. If the aggressor is already on the ground or has fled, the threat ends, and any further retaliation is no longer considered self-defense. **Original text (Chinese):** ### 10. 起了冲突先报警不动手，先动手的那个几乎一定吃亏 - 成本：不花钱。退到人多的地方报警，让对方的动作留在监控里。难在忍住不还嘴、不推搡。 - 说人话：打人，拘留 5 到 10 日，罚五百到一千。结伙打、打老人孕妇孩子残疾人、多次打人，拘留 10 到 15 日，罚一两千。打成轻伤就是刑事案件，判 3 年以下，重伤判 3 到 10 年。两个人对着打不算正当防卫，先动手的那个几乎一定吃亏。退到人多的地方报警，比还手管用。 - 收益：殴打他人或者故意伤害的，拘留 5 到 10 日，并罚 500 到 1000 元。结伙打、打老人孕妇儿童残疾人、多次打人或者一次打多人的，拘留 10 到 15 日，并罚 1000 到 2000 元。结伙斗殴按寻衅滋事处理，最高拘留 15 日并罚 2000 元，寻衅滋事就是无事生非、起哄闹事。故意伤害他人身体、构成犯罪的，判 3 年以下；把人打成重伤的，判 3 到 10 年。两个人对着打，法律上叫相互斗殴，不算正当防卫。但如果对方先动手、手段又明显过激，或者你已经努力躲开、对方还接着打，你还击一般会被认定为防卫。还手过了头才叫防卫过当，要同时满足两条：明显超过必要限度，并且造成重大损害。就算真的过当，也应当减轻或者免除处罚（全国，治安管理处罚法 2026 年 1 月 1 日起施行） - 证据等级：A - 来源：全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第三十、五十一条）. ；全国人大 (1997). 刑法（第二十、二百三十四条）. ；最高人民法院、最高人民检察院、公安部 (2020). 关于依法适用正当防卫制度的指导意见（法发〔2020〕31 号，第 6、9、11、14 条）. - 备注：治安管理处罚法 2025 年修订之后条款号全变了，殴打他人从旧法第四十三条改成了第五十一条，引用旧条号的资料已经过时。「打成轻伤就要判刑」里的轻伤怎么算，由鉴定标准定，本节没有核实。对方已经倒地，或者已经跑了，侵害就算停了，你再追上去打，就不算防卫。为了防身随身带刀、甩棍、电击器，平时被查到就要罚，见第 9 节第 26 条（别为了防身买甩棍、电击器）。 **Evidence:** A. After the 2025 revision of the Public Security Administration Punishment Law, all article numbers changed; assault now falls under Article 51 instead of the old Article 43, so any older references are outdated. The definition of “minor injuries” used to determine criminal liability is set by official appraisal standards, which this section does not verify. If the aggressor is already on the ground or has fled, the threat ends, and any further retaliation is no longer considered self-defense. **Source summary:** Anyone who assaults another person faces 5 to 10 days in jail and a fine of 500 to 1000 yuan. If they act in a group, target the elderly, pregnant women, children, or disabled individuals, or repeat the assault multiple times, the penalty rises to 10 to 15 days in jail and a fine of 1000 to 2000 yuan. Causing minor injuries to another person turns it into a criminal case, punishable by up to 3 years in prison; serious injuries bring a sentence of 3 to 10 years. When two people fight each other, it does not qualify as self-defense — the person who strikes first almost always suffers the consequences. Moving to a crowded area and calling the police is far more effective than retaliating. **Low-ROI detour:** Move “If a fight breaks out, call the police first — the one who strikes first almost always loses” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Anyone who assaults another person faces 5 to 10 days in jail and a fine of 500 to 1000 yuan. If they act in a group, target the elderly, pregnant women, children, or disabled individuals, or repeat the assault multiple times, the penalty rises to 10 to 15 days in jail and a fine of 1000 to 2000 yuan. Causing minor injuries to another person turns it into a criminal case, punishable by up to 3 years in prison; serious injuries bring a sentence of 3 to 10 years. When two people fight each other, it does not qualify as self-defense — the person who strikes first almost always suffers the consequences. Moving to a crowded area and calling the police is far more effective than retaliating.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 09-026 **Source links:** [全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第三十、五十一条）.](https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml); [全国人大 (1997). 刑法（第二十、二百三十四条）.](https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml); [最高人民法院、最高人民检察院、公安部 (2020). 关于依法适用正当防卫制度的指导意见（法发〔2020〕31 号，第 6、9、11、14 条）.](https://www.court.gov.cn/zixun/xiangqing/251611.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-011 — You may defend yourself against an unavoidable attack, but only strike the person who is actually attacking — stop when he stops. Original title: 躲不掉的侵害可以还手，但只打正在动手的那个人，他停你就停 **Source text (English):** ### 11. You may defend yourself against an unavoidable attack, but only strike the person who is actually attacking — stop when he stops. - Cost: Legal fees start at several thousand yuan; those with financial difficulties may apply for legal aid. The main cost comes afterward: you’ll often be initially charged with intentional injury, required to cooperate with investigations, and sometimes detained for up to ten days. The challenge is staying composed during this period. - In plain terms: To protect yourself or others from an ongoing attack, it is legally acceptable to intervene and injure the attacker. If someone is committing murder, robbery, rape, kidnapping, or any other violent crime, harming or even killing them is not considered excessive. However, you must only strike the person actively attacking — stop as soon as he ceases. Even if the court ultimately rules in your favor, the process is far from easy; many people are first charged and detained for several days. In total, 47 individuals have been recognized as acting in self-defense under these circumstances. - Benefit: Criminal law defines what constitutes legitimate self-defense. When national interests, public welfare, or your own or another person’s life, property, and other rights are under unlawful attack, intervening to injure the aggressor qualifies as self-defense and carries no criminal liability. The law also states: “If self-defense clearly exceeds necessary limits and causes serious harm, criminal responsibility applies, though punishment may be mitigated or waived.” Additionally: “In cases of ongoing violent crimes such as murder, robbery, rape, kidnapping, or other acts seriously threatening personal safety, any defensive actions resulting in injury or death of the aggressor do not constitute excessive defense and incur no criminal liability.” Official guidelines further clarify these boundaries: both “clearly exceeding necessary limits” and “causing serious harm” must be present for it to be deemed excessive; causing only minor injuries does not count. Defense must be directed solely at the aggressor; using lethal force against minor offenses is not permitted. Real-world examples include the Yu Haiming case (2018), where initial charges were later dropped after a ruling of self-defense, and the Chen case, where a student’s defensive actions were similarly recognized as lawful. A total of 45 cases have been officially documented as falling under this category. - Evidence grade: A - Sources: National People's Congress (1997). Criminal Law (Article 20). ; Supreme People's Court of China, Supreme People's Procuratorate of China, Ministry of Public Security of China (2020). Guidance on the application of the legitimate defense system in accordance with the law (Fafa [2020] No. 31, Articles 5, 6, 7, 10, 11, 13, 14, 19). ; Supreme People's Procuratorate of China (2018). Twelfth Batch of Guiding Cases (Procuratorial Case No. 45 Chen’s Justifiable Defense Case, Case No. 47 Yu Haiming's Justifiable Defense Case). ; Standing Committee of the National People's Congress (2018). Criminal Procedure Law (Amended in 2018, Article 91). Full text reprinted by the People's Procuratorate of Ningxia Hui Autonomous Region - Notes: The default course of action remains as described in item 10: retreat and call the police. Fighting back when two parties are already engaged does not qualify as defense, nor does pursuing an attacker after he has fled or fallen. This provision applies only when retreat is impossible; it does not encourage violence. Afterward, three steps are crucial: remain at the scene after calling police, preserve any surveillance footage and witnesses, and consult a lawyer before any police questioning. If charges are eventually dropped or you are acquitted, you may seek state compensation for detention days, as outlined in item 35. Defending others is also legally permitted, though intervening in unrelated fights without preparation carries different risks, as discussed in item 13. This protection primarily benefits you and your family. **Original text (Chinese):** ### 11. 躲不掉的侵害可以还手，但只打正在动手的那个人，他停你就停 - 成本：律师费几千元起，经济困难的可以申请法律援助。代价主要在事后：常常先被按故意伤害立案，要配合调查，甚至先被关上十几天。难在这段日子里稳住不乱。 - 说人话：对方正在侵害你或者别人的时候，你动手制止、把他打伤，不负刑事责任。对方正在行凶、杀人、抢劫、强奸、绑架，打伤打死也不算过当。但只能打正在动手的那个人，他停你就停。最后认定站你这边，你也可能先被立案、先被关上几天。 - 收益：刑法规定了什么算正当防卫。国家、公共利益、自己或者别人的人身、财产和其他权利，正在被不法侵害。这时候动手制止、把正在侵害的人打伤，属于正当防卫，不负刑事责任。同一条还写着：「正当防卫明显超过必要限度造成重大损害的，应当负刑事责任，但是应当减轻或者免除处罚」。另有一款：「对正在进行行凶、杀人、抢劫、强奸、绑架以及其他严重危及人身安全的暴力犯罪，采取防卫行为，造成不法侵害人伤亡的，不属于防卫过当，不负刑事责任」。两高一部的指导意见把边界说得更细。认定防卫过当，要同时具备「明显超过必要限度」和「造成重大损害」两条，缺一不可。「造成重大损害」是指把不法侵害人打成重伤或者打死，造成轻伤以及更轻的伤不算。只有不法侵害人确实已经失去侵害能力，或者确实已经放弃侵害，才算侵害结束。防卫必须针对不法侵害人本人。对显著轻微的不法侵害，在看得出来只是轻微侵害的情况下，直接用足以致人重伤或者死亡的方式制止的，不认定为防卫行为。过程成本有官方案例。检例第 47 号于海明案：2018 年 8 月 27 日当晚，公安以「故意伤害案」立案侦查。9 月 1 日，昆山市公安局依据刑法第二十条第三款认定为正当防卫，撤销了案件。检例第 45 号陈某案：一名学生被 9 人围殴，持刀反击致 3 人重伤。公安以涉嫌故意伤害立案侦查，把他刑事拘留。检察机关认定属于正当防卫，不批准逮捕，公安才把人放了。被拘留之后公安认为需要逮捕的，应当在 3 日内提请检察院审查批准（报检察院批不批捕）。特殊情况可以延长 1 至 4 日。流窜作案、多次作案、结伙作案的重大嫌疑分子，可以延长到 30 日。检察院再在 7 日内作出决定（全国） - 证据等级：A - 来源：全国人大 (1997). 刑法（第二十条）. ；最高人民法院、最高人民检察院、公安部 (2020). 关于依法适用正当防卫制度的指导意见（法发〔2020〕31 号，第 5、6、7、10、11、13、14、19 条）. ；最高人民检察院 (2018). 第十二批指导性案例（检例第 45 号陈某正当防卫案、检例第 47 号于海明正当防卫案）. ；全国人大常委会 (2018). 刑事诉讼法（2018 年修正，第九十一条）. 宁夏回族自治区人民检察院转载全文 - 备注：默认的动作还是第 10 条说的退开报警（起了冲突先报警不动手）。两个人对着打不算防卫，对方倒地或者跑了你还追着打也不算。只有退无可退的那一刻才考虑还手。事后有三件事要做。第一，报警之后别离开现场。第二，赶紧把监控和目击者保住，指导意见要求公安第一时间去调现场的录像录音、第一时间问目击者。第三，被警察正式问话之前先请律师，见第 5 条（被指控先请律师）。最后案子撤了、不起诉或者判无罪的，被关的那些日子可以按天申请国家赔偿，见第 35 条（羁押后的国家赔偿）。为别人出手防卫，法律上同样允许。但空着手去插手陌生人之间的打斗，风险要另算，见第 13 节第 37 条（撞见一群人打架）。这条的受益人主要是自己和家人。 **Evidence:** A. The default course of action remains as described in item 10: retreat and call the police. Fighting back when two parties are already engaged does not qualify as defense, nor does pursuing an attacker after he has fled or fallen. This provision applies only when retreat is impossible; it does not encourage violence. Afterward, three steps are crucial: remain at the scene after calling police, preserve any surveillance footage and witnesses, and consult a lawyer before any police questioning. If charges are eventually dropped or you are acquitted, you may seek state compensation for detention days, as outlined in item 35. Defending others is also legally permitted, though intervening in unrelated fights without preparation carries different risks, as discussed in item 13. This protection primarily benefits you and your family. **Source summary:** To protect yourself or others from an ongoing attack, it is legally acceptable to intervene and injure the attacker. If someone is committing murder, robbery, rape, kidnapping, or any other violent crime, harming or even killing them is not considered excessive. However, you must only strike the person actively attacking — stop as soon as he ceases. Even if the court ultimately rules in your favor, the process is far from easy; many people are first charged and detained for several days. In total, 47 individuals have been recognized as acting in self-defense under these circumstances. **Low-ROI detour:** Move “You may defend yourself against an unavoidable attack, but only strike the person who is actually attacking — stop when he stops.” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “To protect yourself or others from an ongoing attack, it is legally acceptable to intervene and injure the attacker. If someone is committing murder, robbery, rape, kidnapping, or any other violent crime, harming or even killing them is not considered excessive. However, you must only strike the person actively attacking — stop as soon as he ceases. Even if the court ultimately rules in your favor, the process is far from easy; many people are first charged and detained for several days. In total, 47 individuals have been recognized as acting in self-defense under these circumstances.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-005; 08-035; 13-037 **Source links:** [全国人大 (1997). 刑法（第二十条）.](https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml); [最高人民法院、最高人民检察院、公安部 (2020). 关于依法适用正当防卫制度的指导意见（法发〔2020〕31 号，第 5、6、7、10、11、13、14、19 条）.](https://www.court.gov.cn/zixun/xiangqing/251611.html); [最高人民检察院 (2018). 第十二批指导性案例（检例第 45 号陈某正当防卫案、检例第 47 号于海明正当防卫案）.](https://www.spp.gov.cn/spp/jczdal/201812/t20181219_402920.shtml); [全国人大常委会 (2018). 刑事诉讼法（2018 年修正，第九十一条）. 宁夏回族自治区人民检察院转载全文](https://www.nx.jcy.gov.cn/zwsy/qwfb/202011/t20201119_608817.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-012 — Who to hold accountable — unpaid wages, wrongful dismissal, financial losses — filing complaints, arbitration, or lawsuits instead of taking revenge Original title: 跟谁结了怨——被欠薪、被开除、被坑了钱——走投诉、仲裁、起诉，别去找人算账 **Source text (English):** ### 12. Who to hold accountable — unpaid wages, wrongful dismissal, financial losses — filing complaints, arbitration, or lawsuits instead of taking revenge - Cost: There are no fees for filing complaints or arbitration. However, you’ll need to make one or two trips and wait several months. The real challenge is resisting the urge to take matters into your own hands during that time. - In plain terms: Pursuing legal channels may ultimately leave you without any compensation. On the other hand, resorting to revenge achieves the same result — no money recovered — while also risking your own life. Consider the case in Wuxi: Xu failed to obtain his diploma and was dissatisfied with his internship pay, so he attacked people with a knife, killing 8 and injuring 17. He was sentenced to death, which was carried out. Nationwide in 2024, 654,000 workers recovered 8.65 billion yuan through complaints and arbitration for unpaid wages. - Benefit: Official statistics back up legal remedies. In 2024, labor inspectors handled 137,000 cases, resulting in 8.65 billion yuan being returned to 654,000 workers. Additionally, 998 individuals were convicted under laws against wage theft. Instructions on filing labor complaints and arbitration are provided in Section 7, Item 2. The consequences of revenge are outlined in Article 232 of the Criminal Law: “Whoever intentionally kills another shall be sentenced to death, life imprisonment, or fixed-term imprisonment of not less than ten years; if the circumstances are relatively minor, they shall be sentenced to fixed-term imprisonment of not less than three years but not more than ten years.” An official example: Xu failed his exams and did not receive his diploma; he also resented his internship pay. On November 16, 2024, he returned to Wuxi Arts and Crafts Vocational College and attacked people with a knife, killing 8 and injuring 17. He was sentenced to death for intentional homicide, with political rights revoked for life; the sentence was carried out on January 20, 2025. His grievances concerned the school and pay, yet his victims were fellow students, and he received no compensation at all (nationwide data). - Evidence grade: A - Sources: National People's Congress (1997). Criminal Law (Article 232). ; (Reposted from Yixing police report, including the number of casualties and the original motive); Supreme People's Procuratorate of China (2025). Xu Jiajin, the criminal in the Wuxi campus knife wounding case, was executed. ; Ministry of Human Resources and Social Security of China (2025). 2024 Statistical Bulletin on the Development of Human Resources and Social Security. ; Supreme People's Court of China (2025). Supreme People's Court of China work report ("For Fan Weiqiu who drove into a pedestrian, Xu Jiajin and others who committed a knife attack on campus were sentenced to death"). - Notes: Interns still enrolled in school generally do not qualify as having an employment relationship with their host organizations. If they fail to receive internship pay, they must seek mediation from their school or file a lawsuit in court, as labor arbitration is not an option. The same applies to individuals who perform private work for families or individuals and are then denied payment — they must also turn to the courts; see Section 7, Item 22 (first determine who hired you). Detailed steps for filing labor complaints and arbitration are provided in Section 7, Item 2. The limits on debt collection are outlined in Section 9, Item 15 (no detaining or confining debtors). Even legal channels may fail to secure compensation, as case resolution does not guarantee payment receipt. Conversely, revenge achieves no financial recovery and risks your own life. **Original text (Chinese):** ### 12. 跟谁结了怨——被欠薪、被开除、被坑了钱——走投诉、仲裁、起诉，别去找人算账 - 成本：不花钱，投诉和仲裁都不收费。要跑一两趟，等上几个月。难在这几个月里忍住不动手。 - 说人话：走法定路径，最坏的结果是钱要不回来。去报复，结果是钱照样要不回来，还要自己抵命。无锡那起案子：徐某金没拿到毕业证、又不满实习报酬，持刀行凶致 8 死 17 伤，判死刑并已执行。欠薪走投诉和仲裁，2024 年全国靠这条给 65.4 万人追回了 86.5 亿元。 - 收益：法定路径有官方数字。2024 年全国劳动监察查处 13.7 万件，为 65.4 万人追回工资 86.5 亿元。还有 998 人因为拒不支付劳动报酬罪获刑。欠薪怎么投诉劳动监察、怎么申请劳动仲裁，见第 7 节第 2 条。报复路径的价目写在刑法第二百三十二条：「故意杀人的，处死刑、无期徒刑或者十年以上有期徒刑；情节较轻的，处三年以上十年以下有期徒刑」。官方案例：徐某金考试不合格，没拿到毕业证书，又对实习报酬不满。2024 年 11 月 16 日，他回无锡工艺职业技术学院持刀行凶，致 8 人死亡、17 人受伤。一审以故意杀人罪判处死刑、剥夺政治权利终身，2025 年 1 月 20 日经最高人民法院核准执行。他不满的是学校和那笔报酬，受害的却是同学，那笔报酬他也一分没拿到（全国） - 证据等级：A - 来源：全国人大 (1997). 刑法（第二百三十二条）. ；新华社 (2024). 江苏宜兴一校园发生持刀伤人事件致 8 死 17 伤. （转宜兴警方通报，含伤亡人数与动机原话）；最高人民检察院 (2025). 无锡校园持刀伤人案罪犯徐加金被执行死刑. ；人力资源社会保障部 (2025). 2024 年度人力资源和社会保障事业发展统计公报. ；最高人民法院 (2025). 最高人民法院工作报告（「对驾车冲撞行人的樊维秋、校园持刀行凶的徐加金等判处死刑」）. - 备注：还在上学的实习生，一般不算和单位建立了劳动关系。实习报酬要不到，只能找学校协调，或者去法院起诉，走不了劳动仲裁那条路。给家庭或个人干私活被欠了钱，也一样要去法院，见第 7 节第 22 条（先分清雇你的是谁）。被欠工资了具体怎么投诉、怎么仲裁，见第 7 节第 2 条。讨债的红线见第 9 节第 15 条（要债不扣人、不关人）。走法定路径也可能要不回钱，因为案子结了不等于钱到账。去报复，钱照样要不回来，还要自己抵命。 **Evidence:** A. Interns still enrolled in school generally do not qualify as having an employment relationship with their host organizations. If they fail to receive internship pay, they must seek mediation from their school or file a lawsuit in court, as labor arbitration is not an option. The same applies to individuals who perform private work for families or individuals and are then denied payment — they must also turn to the courts; see Section 7, Item 22 (first determine who hired you). Detailed steps for filing labor complaints and arbitration are provided in Section 7, Item 2. The limits on debt collection are outlined in Section 9, Item 15 (no detaining or confining debtors). Even legal channels may fail to secure compensation, as case resolution does not guarantee payment receipt. Conversely, revenge achieves no financial recovery and risks your own life. **Source summary:** Pursuing legal channels may ultimately leave you without any compensation. On the other hand, resorting to revenge achieves the same result — no money recovered — while also risking your own life. Consider the case in Wuxi: Xu failed to obtain his diploma and was dissatisfied with his internship pay, so he attacked people with a knife, killing 8 and injuring 17. He was sentenced to death, which was carried out. Nationwide in 2024, 654,000 workers recovered 8.65 billion yuan through complaints and arbitration for unpaid wages. **Low-ROI detour:** Move “Who to hold accountable — unpaid wages, wrongful dismissal, financial losses — filing complaints, arbitration, or lawsuits instead of taking revenge” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Pursuing legal channels may ultimately leave you without any compensation. On the other hand, resorting to revenge achieves the same result — no money recovered — while also risking your own life. Consider the case in Wuxi: Xu failed to obtain his diploma and was dissatisfied with his internship pay, so he attacked people with a knife, killing 8 and injuring 17. He was sentenced to death, which was carried out. Nationwide in 2024, 654,000 workers recovered 8.65 billion yuan through complaints and arbitration for unpaid wages.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 07-002; 07-022; 09-015 **Source links:** [全国人大 (1997). 刑法（第二百三十二条）.](https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml); [新华社 (2024). 江苏宜兴一校园发生持刀伤人事件致 8 死 17 伤.](http://www.news.cn/20241117/65a18fddb453469ebe91c78eda669893/c.html); [最高人民检察院 (2025). 无锡校园持刀伤人案罪犯徐加金被执行死刑.](https://www.spp.gov.cn/spp/zdgz/202501/t20250120_680197.shtml); [人力资源社会保障部 (2025). 2024 年度人力资源和社会保障事业发展统计公报.](https://www.mohrss.gov.cn/SYrlzyhshbzb/zwgk/szrs/tjgb/202506/W020250616518526345602.pdf); [最高人民法院 (2025). 最高人民法院工作报告（「对驾车冲撞行人的樊维秋、校园持刀行凶的徐加金等判处死刑」）.](https://www.gov.cn/yaowen/liebiao/202503/content_7013680.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-013 — No matter how angry you are, never target innocent people: deliberately driving into a crowd or committing violence in public is classified as endangering public safety by dangerous means, carrying a minimum sentence of three years; if anyone dies, the penalty is death. Original title: 再恨也别对不相干的人下手：驾车冲撞人群、在公共场所行凶按以危险方法危害公共安全定罪，起刑三年，死了人十年起步、最高死刑 **Source text (English):** ### 13. No matter how angry you are, never target innocent people: deliberately driving into a crowd or committing violence in public is classified as endangering public safety by dangerous means, carrying a minimum sentence of three years; if anyone dies, the penalty is death. - Cost: There is no monetary cost involved. The real challenge is suppressing such impulses when you’re enraged. - In plain terms: Intentionally driving into a crowd or attacking people in public constitutes endangering public safety by dangerous means. Even if no one is injured, the offender still faces at least three years in prison. If fatalities occur, the sentence rises to ten years or more, life imprisonment, or death. In the Zhuhai case, Fan Weiqiu, dissatisfied with the divorce settlement, drove his car into a crowd exercising at a sports center, resulting in 35 deaths and 43 injuries; he was sentenced to death and executed. - Benefit: Article 114 of the Criminal Law states: “Whoever commits arson, breaches a dike, causes an explosion, releases toxic, radioactive, or infectious agents, or endangers public safety by any other dangerous means, without causing serious consequences, shall be sentenced to three to ten years in prison.” Thus, even when no injuries occur, the minimum penalty is three years. Article 115 adds that if serious injury, death, or major property damage results, the sentence becomes ten years or more, life imprisonment, or death. Official case example: Fan Weiqiu, disillusioned by his failed marriage and unhappy with the divorce terms, resolved to vent his anger by driving into a crowd. On the evening of November 11, 2024, he crashed his vehicle into exercisers at Zhuhai Sports Center, killing 35 and injuring 43. He was convicted under the aforementioned article and sentenced to death, with political rights revoked; the sentence was carried out on January 20, 2025 after Supreme Court approval. His grievance pertained solely to the divorce ruling; his victims were completely unrelated runners from across the country. - Evidence grade: A - Sources: National People's Congress (1997). Criminal Law (Articles 114, 115). ; (Reported to the Zhuhai Municipal Public Security Bureau); Supreme People's Procuratorate of China (2024). Fan Weiqiu was sentenced to death in the first instance of the case of endangering public safety by dangerous means and deprived of political rights for life. ; Supreme People's Procuratorate of China (2025). Fan Weiqiu, the criminal in the Zhuhai driving collision case, was executed. ; Standing Committee of the National People's Congress (2025). Public Security Management Punishment Law (revised in 2025, Articles 29, 50). - Notes: Expressing thoughts like “I don’t want to live anyway” does not serve as a mitigating factor in sentencing. The Supreme People’s Court’s 2025 work report emphasizes “resolutely punishing with severity, speed, and strictness those who outrageously violate legal and moral boundaries.” Merely threatening to commit acts such as arson, explosions, or poisoning that endanger public safety and disrupt order can lead to detention from five to ten days and a fine of up to 1000 yuan under the Public Security Administration Punishment Law (effective January 1, 2026). Similarly, sending threatening letters or otherwise endangering another’s safety is illegal, punishable by up to five days’ detention or a similar fine. Anyone entertaining such ideas should refer to item 14, which treats notions like “finding a scapegoat” as a medical emergency requiring immediate intervention. **Original text (Chinese):** ### 13. 再恨也别对不相干的人下手：驾车冲撞人群、在公共场所行凶按以危险方法危害公共安全定罪，起刑三年，死了人十年起步、最高死刑 - 成本：不花钱。难在气头上把这个念头压住。 - 说人话：驾车冲撞人群、在公共场所行凶，按以危险方法危害公共安全定罪。一个人都没伤着，也是三年起。死了人就是十年以上、无期或者死刑。珠海那起：樊维秋不满离婚财产分割，开车冲进体育中心正在锻炼的人群，致 35 死 43 伤，判死刑并已执行。 - 收益：刑法第一百一十四条：「放火、决水、爆炸以及投放毒害性、放射性、传染病病原体等物质或者以其他危险方法危害公共安全，尚未造成严重后果的，处三年以上十年以下有期徒刑」。一个人都没伤着，也是三年起。第一百一十五条：致人重伤、死亡，或者使公私财产遭受重大损失的，处十年以上有期徒刑、无期徒刑或者死刑。官方案例：樊维秋因为婚姻破裂、生活失意，又不满离婚财产分割的结果，「决意通过驾车冲撞人群方式发泄私愤」。2024 年 11 月 11 日晚，他驾车冲入珠海市体育中心正在锻炼的人群，致 35 人死亡、43 人受伤。一审以以危险方法危害公共安全罪判处死刑、剥夺政治权利终身，2025 年 1 月 20 日经最高人民法院核准执行。被撞的是他不认识的跑步者（全国） - 证据等级：A - 来源：全国人大 (1997). 刑法（第一百一十四、一百一十五条）. ；新华社 (2024). 广东珠海驾车撞人事件造成 35 人死亡 43 人受伤. （转珠海市公安局通报）；最高人民检察院 (2024). 樊维秋以危险方法危害公共安全案一审宣判，判处死刑，剥夺政治权利终身. ；最高人民检察院 (2025). 珠海驾车撞人案罪犯樊维秋被执行死刑. ；全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第二十九、五十条）. - 备注：「反正我也不想活了」在量刑上不是折扣。最高人民法院 2025 年工作报告对这类案件的口径是「对挑战法律和道德底线的罪大恶极者，坚决依法从严从重从快惩处」。只是放话也已经违法。放话要放火、爆炸、投毒这类危害公共安全的事，把公共秩序搅乱了的，拘留 5 到 10 日，还可以罚 1000 元以下。写恐吓信，或者用别的办法威胁别人人身安全，同样违法。这种要拘留 5 日以下，或者罚 1000 元以下（治安管理处罚法 2026 年 1 月 1 日起施行）。念头已经到这一步的，看第 14 条（冒出「拉个垫背的」这种念头当急症处理）。 **Evidence:** A. Expressing thoughts like “I don’t want to live anyway” does not serve as a mitigating factor in sentencing. The Supreme People’s Court’s 2025 work report emphasizes “resolutely punishing with severity, speed, and strictness those who outrageously violate legal and moral boundaries.” Merely threatening to commit acts such as arson, explosions, or poisoning that endanger public safety and disrupt order can lead to detention from five to ten days and a fine of up to 1000 yuan under the Public Security Administration Punishment Law (effective January 1, 2026). Similarly, sending threatening letters or otherwise endangering another’s safety is illegal, punishable by up to five days’ detention or a similar fine. Anyone entertaining such ideas should refer to item 14, which treats notions like “finding a scapegoat” as a medical emergency requiring immediate intervention. **Source summary:** Intentionally driving into a crowd or attacking people in public constitutes endangering public safety by dangerous means. Even if no one is injured, the offender still faces at least three years in prison. If fatalities occur, the sentence rises to ten years or more, life imprisonment, or death. In the Zhuhai case, Fan Weiqiu, dissatisfied with the divorce settlement, drove his car into a crowd exercising at a sports center, resulting in 35 deaths and 43 injuries; he was sentenced to death and executed. **Low-ROI detour:** Move “No matter how angry you are, never target innocent people: deliberately driving into a crowd or committing violence in public is classified as endangering public safety by dangerous means, carrying a minimum sentence of three years; if anyone dies, the penalty is death.” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Intentionally driving into a crowd or attacking people in public constitutes endangering public safety by dangerous means. Even if no one is injured, the offender still faces at least three years in prison. If fatalities occur, the sentence rises to ten years or more, life imprisonment, or death. In the Zhuhai case, Fan Weiqiu, dissatisfied with the divorce settlement, drove his car into a crowd exercising at a sports center, resulting in 35 deaths and 43 injuries; he was sentenced to death and executed.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大 (1997). 刑法（第一百一十四、一百一十五条）.](https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml); [新华社 (2024). 广东珠海驾车撞人事件造成 35 人死亡 43 人受伤.](http://www.news.cn/20241112/29c6af4f6ee4455b92832f3c2b13a93a/c.html); [最高人民检察院 (2024). 樊维秋以危险方法危害公共安全案一审宣判，判处死刑，剥夺政治权利终身.](https://www.spp.gov.cn/spp/zdgz/202412/t20241227_677757.shtml); [最高人民检察院 (2025). 珠海驾车撞人案罪犯樊维秋被执行死刑.](https://www.spp.gov.cn/spp/zdgz/202501/t20250120_680196.shtml); [全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第二十九、五十条）.](https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-014 — Thoughts such as “find a scapegoat” or “die together” must be treated as a medical emergency: leave the scene, hand over car keys and knives to someone else, and call 12356. Original title: 冒出「拉个垫背的」「同归于尽」这种念头，当急症处理：离开现场，把车钥匙和刀交给别人，打 12356 **Source text (English):** ### 14. Thoughts such as “find a scapegoat” or “die together” must be treated as a medical emergency: leave the scene, hand over car keys and knives to someone else, and call 12356. - Cost: There is no monetary cost. The difficulty lies in admitting that something is wrong at the moment and in handing over control of dangerous items to another person. - In plain terms: The window between the first appearance of such thoughts and any attempt to act on them is very short. Among 82 people who survived a suicide attempt, 47.6% reported that no more than 10 minutes passed from the first thought to taking action. Therefore, the goal is not to “figure things out” intellectually, but to create physical distance between oneself and potential lethal tools — steering wheel, knife, gas valve, rope — and simply endure those ten minutes. After that, call 12356. - Benefit: This brief window between thought and action is well documented. In interviews conducted within three days of admission, 47.6% of those 82 individuals stated that the interval from initial thought to execution was under 10 minutes. A systematic review spanning ten years shows growing evidence that restricting access to lethal means reduces suicide rates. For instance, after tighter controls on painkillers, suicide rates linked to them dropped by 43%. After installing protective barriers at popular suicide sites, rates fell by 86% (ranging from 79% to 91%). Creating that ten‑minute buffer by removing lethal objects is precisely what this advice aims to achieve. 12356 is the national mental health helpline, operating at least 18 hours per day nationwide as of May 1, 2025. - Evidence grade: B - Sources:Deisenhammer EA et al. (2009). The duration of the suicidal process: how much time is left for intervention between consideration and accomplishment of a suicide attempt? Journal of Clinical Psychiatry. ; Zalsman G et al. (2016). Suicide prevention strategies revisited: 10-year systematic review. Lancet Psychiatry. ; National Health Commission of China (NHC) (2024). Notice on the application of "12356" national unified psychological assistance hotline number (National Health Medical Administration Letter [2024] No. 259). - Notes: This grade is assigned because both pieces of evidence derive from suicide‑research literature and have not been directly tested in contexts involving impulses to harm others. The Deisenhammer study involved only 82 participants at a single hospital. When feeling unwell, avoid driving or taking shifts where you bear responsibility for others’ safety; hand over duties first. For those having thoughts of self‑harm, see Section 1, Item 25 (call 12356 when suicidal). For coping strategies during low mood, see Section 3, Item 18. **Original text (Chinese):** ### 14. 冒出「拉个垫背的」「同归于尽」这种念头，当急症处理：离开现场，把车钥匙和刀交给别人，打 12356 - 成本：不花钱。难在承认自己此刻不对劲，也难在把东西交到别人手上。 - 说人话：这类念头从冒出来到动手，窗口很短。82 个自杀未遂的人里，47.6% 说从第一次起念到动手不超过 10 分钟。所以要做的不是「想通」，而是先把方向盘、刀、燃气阀、绳子和自己隔开一步，把这十分钟熬过去。然后打 12356。 - 收益：这类念头到动手的窗口很短。对 82 名自杀未遂者在入院三天内做的访谈里，47.6% 的人说，从第一次冒出念头到实施不超过 10 分钟。一项 10 年系统综述（把十年间的研究合起来梳理一遍）认为，限制致死手段的证据在持续增强。镇痛药管控之后，与之相关的自杀下降 43%。跳楼热点加了防护之后，自杀下降 86%（79% 到 91%）。把方向盘、刀、燃气阀、绳子隔开一步，等的就是这十分钟过去。12356 是全国统一心理援助热线，每天接听不少于 18 小时（全国，2025 年 5 月 1 日起） - 证据等级：B - 来源：Deisenhammer EA 等 (2009). The duration of the suicidal process: how much time is left for intervention between consideration and accomplishment of a suicide attempt? Journal of Clinical Psychiatry. ；Zalsman G 等 (2016). Suicide prevention strategies revisited: 10-year systematic review. Lancet Psychiatry. ；国家卫生健康委 (2024). 关于应用「12356」全国统一心理援助热线电话号码的通知（国卫医政函〔2024〕259 号）. - 备注：定 B 级的原因是，这两项证据都出自研究自杀的文献，套到「想伤害别人的冲动」上并没有直接研究。Deisenhammer 那一项还只有 82 个人，只在一家医院做。状态不对的时候别开车，也别去值那种要替别人安全负责的班，先交班再说。想伤害自己的，见第 1 节第 25 条（有自杀念头时打 12356）。情绪低落时先做什么，见第 3 节第 18 条。 **Evidence:** B. This grade is assigned because both pieces of evidence derive from suicide‑research literature and have not been directly tested in contexts involving impulses to harm others. The Deisenhammer study involved only 82 participants at a single hospital. When feeling unwell, avoid driving or taking shifts where you bear responsibility for others’ safety; hand over duties first. For those having thoughts of self‑harm, see Section 1, Item 25 (call 12356 when suicidal). For coping strategies during low mood, see Section 3, Item 18. **Source summary:** The window between the first appearance of such thoughts and any attempt to act on them is very short. Among 82 people who survived a suicide attempt, 47.6% reported that no more than 10 minutes passed from the first thought to taking action. Therefore, the goal is not to “figure things out” intellectually, but to create physical distance between oneself and potential lethal tools — steering wheel, knife, gas valve, rope — and simply endure those ten minutes. After that, call 12356. **Low-ROI detour:** Move “Thoughts such as “find a scapegoat” or “die together” must be treated as a medical emergency: leave the scene, hand over car keys and knives to someone else, and call 12356.” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The window between the first appearance of such thoughts and any attempt to act on them is very short. Among 82 people who survived a suicide attempt, 47.6% reported that no more than 10 minutes passed from the first thought to taking action. Therefore, the goal is not to “figure things out” intellectually, but to create physical distance between oneself and potential lethal tools — steering wheel, knife, gas valve, rope — and simply endure those ten minutes. After that, call 12356.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-025; 03-018 **Source links:** [Deisenhammer EA 等 (2009). The duration of the suicidal process: how much time is left for intervention between consideration and accomplishment of a suicide attempt? Journal of Clinical Psychiatry.](https://doi.org/10.4088/JCP.07m03904); [Zalsman G 等 (2016). Suicide prevention strategies revisited: 10-year systematic review. Lancet Psychiatry.](https://doi.org/10.1016/S2215-0366(16)30030-X); [国家卫生健康委 (2024). 关于应用「12356」全国统一心理援助热线电话号码的通知（国卫医政函〔2024〕259 号）.](https://www.gov.cn/zhengce/zhengceku/202412/content_6994470.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-015 — Family members say “no one will be safe” or “I’ll take the kids and leave” — don’t dismiss this as anger: close relatives can take such a person to the hospital, and police must respond to any emergency call. Original title: 身边人说出「谁也别想好过」「带着孩子一起走」，别当气话：近亲属可以直接送诊，公安接到报警也必须管 **Source text (English):** ### 15. Family members say “no one will be safe” or “I’ll take the kids and leave” — don’t dismiss this as anger: close relatives can take such a person to the hospital, and police must respond to any emergency call. - Cost: Registration and consultation fees range from a few dozen to several hundred yuan. Accompanying the person to the hospital takes half a day to a full day. The real challenge is getting them to agree to go. - In plain terms: When family members say things like “no one will be safe” or “I’ll take the kids and leave,” close relatives have the right to take that person to a hospital, where treatment cannot be refused. If there has already been violence or an imminent risk of harm, hospitalization does not require the person’s consent. If it’s unclear whether these statements are just angry outbursts or genuine threats, call 12356 for advice or dial 110 so police can intervene. Keeping this information secret does not help the person at all. - Benefit: Article 28, paragraph 2 of the Mental Health Law states: “When a suspected mental disorder patient exhibits behavior that harms themselves or others, or shows a clear risk of doing so, their close relatives, employer, or local police must act immediately to stop such behavior and arrange transport to a medical facility for diagnosis.” The same article also requires hospitals to accept and diagnose any such patients without refusal. Article 29 mandates that hospitals admit these individuals right away, assign a licensed psychiatrist for evaluation, and issue a diagnosis promptly. Article 30 says voluntary admission is the norm, except in cases where the diagnosis confirms a severe mental disorder accompanied by actual or imminent harm to others — in such cases, involuntary hospitalization is permitted. Making threats of violence is grounds for calling 110. Writing threatening letters or using other means to endanger someone’s safety can result in detention for up to five days or a fine of up to 1000 yuan. Those who threaten to commit arson, explosions, or other acts endangering public safety face detention from five to ten days and a similar fine (effective January 1, 2026 under China’s Public Security Administration Punishment Law). - Evidence grade: A - Sources: National People's Congress Standing Committee (2025). Public Security Management Punishment Law (2025 revision, Article 29, 50). ; National People's Congress Standing Committee (2012, 2018 revision). Mental Health Law (28, 2018). Articles 29, 30, 35). ; French Air Accident Investigation Bureau BEA (2016). Final Report BEA2015-0125.en: Accident on 24 March 2015 at Prads-Haute-Bléone to the Airbus A320-211 registered D-AIPX operated by Germanwings. - Notes: This guidance applies to spouses, parents, and children living in the same household. The phrase “no one will be safe” clearly includes the speaker, and the law grants this right specifically to close relatives — outsiders cannot intervene without police involvement. This rule targets genuine danger signs, not angry remarks during arguments or attempts to force uncooperative family members into treatment. Conversely, Article 35 states that if further evaluation proves the person does not have a serious mental disorder, they must be released from the hospital. When in doubt, call 12356 or 110. The investigation into Germanwings Flight 9525 revealed that authorities and employers could not prevent the co-pilot from flying that day because “neither he nor anyone else — doctors, colleagues, or family — informed them of his condition.” All 150 people on board perished: two pilots, four flight attendants, and 144 passengers. Keeping such risks hidden is never helpful. **Original text (Chinese):** ### 15. 身边人说出「谁也别想好过」「带着孩子一起走」，别当气话：近亲属可以直接送诊，公安接到报警也必须管 - 成本：挂号和诊查费几十到几百元。陪着跑一趟医院，要花半天到一天。难在开口劝他跟你去。 - 说人话：家里人说出「谁也别想好过」「带着孩子一起走」，近亲属可以直接把他送去医院，医院不得拒绝诊断。已经动过手、或者眼看要出事的，住院不需要本人同意。分不清是气话还是真的，先打 12356 问，或者报 110 让警察到场。替他瞒着不算帮他。 - 收益：精神卫生法第二十八条第二款写着：「疑似精神障碍患者发生伤害自身、危害他人安全的行为，或者有伤害自身、危害他人安全的危险的，其近亲属、所在单位、当地公安机关应当立即采取措施予以制止，并将其送往医疗机构进行精神障碍诊断」。同一条还规定：「医疗机构接到送诊的疑似精神障碍患者，不得拒绝为其作出诊断」。第二十九条要求医院把这类送来的人留在院里，立即指派精神科执业医师诊断，并及时出具结论。第三十条规定，住院治疗以自愿为原则。但有一种例外：诊断结论表明是严重精神障碍患者，而且「已经发生危害他人安全的行为，或者有危害他人安全的危险的」。这一类应当对他实施住院治疗，不以本人同意为前提。扬言伤人本身就可以直接报 110。写恐吓信，或者用其他办法威胁他人人身安全的，拘留 5 日以下或者罚 1000 元以下。扬言要实施放火、爆炸、投放危险物质等危害公共安全的犯罪行为，又把公共秩序搅乱了的，拘留 5 到 10 日，并可以罚 1000 元以下（全国，治安管理处罚法 2026 年 1 月 1 日起施行） - 证据等级：A - 来源：全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第二十九、五十条）. ；全国人大常委会 (2012，2018 修正). 精神卫生法（第二十八、二十九、三十、三十五条）. ；法国航空事故调查局 BEA (2016). Final Report BEA2015-0125.en: Accident on 24 March 2015 at Prads-Haute-Bléone to the Airbus A320-211 registered D-AIPX operated by Germanwings. - 备注：按受益人口径，这条算的是同住的配偶、父母、子女。「谁也别想好过」里通常就包括你，而且法律把送诊的权利给的正是近亲属，外人想管也管不了，只能报警。送诊只用于真实的危险信号，吵架时的气话不算，也不能拿它把不听话的家人关进医院。同一部法律也写着：再查一次或者做了鉴定，认定人没有严重精神障碍的，医院不得留他住院（第三十五条）。分不清就先打 12356 问，或者报 110 让警察到场。拿不准他是不是想寻死，可以直接问，问了不会让他更想，见第 1 节第 43 条（直接问身边情绪不对的人）。德翼 9525 航班的调查结论是：当局和雇主没办法采取任何措施，阻止副驾驶当天飞行。原因是「无论是他本人，还是任何其他人——医生、同事或者家属——都没有告知他们」。机上 150 人全部遇难，其中 2 名飞行员、4 名乘务员、144 名乘客。 **Evidence:** A. This guidance applies to spouses, parents, and children living in the same household. The phrase “no one will be safe” clearly includes the speaker, and the law grants this right specifically to close relatives — outsiders cannot intervene without police involvement. This rule targets genuine danger signs, not angry remarks during arguments or attempts to force uncooperative family members into treatment. Conversely, Article 35 states that if further evaluation proves the person does not have a serious mental disorder, they must be released from the hospital. When in doubt, call 12356 or 110. The investigation into Germanwings Flight 9525 revealed that authorities and employers could not prevent the co-pilot from flying that day because “neither he nor anyone else — doctors, colleagues, or family — informed them of his condition.” All 150 people on board perished: two pilots, four flight attendants, and 144 passengers. Keeping such risks hidden is never helpful. **Source summary:** When family members say things like “no one will be safe” or “I’ll take the kids and leave,” close relatives have the right to take that person to a hospital, where treatment cannot be refused. If there has already been violence or an imminent risk of harm, hospitalization does not require the person’s consent. If it’s unclear whether these statements are just angry outbursts or genuine threats, call 12356 for advice or dial 110 so police can intervene. Keeping this information secret does not help the person at all. **Low-ROI detour:** Move “Family members say “no one will be safe” or “I’ll take the kids and leave” — don’t dismiss this as anger: close relatives can take such a person to the hospital, and police must respond to any emergency call.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “When family members say things like “no one will be safe” or “I’ll take the kids and leave,” close relatives have the right to take that person to a hospital, where treatment cannot be refused. If there has already been violence or an imminent risk of harm, hospitalization does not require the person’s consent. If it’s unclear whether these statements are just angry outbursts or genuine threats, call 12356 for advice or dial 110 so police can intervene. Keeping this information secret does not help the person at all.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-043 **Source links:** [全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第二十九、五十条）.](https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml); [全国人大常委会 (2012，2018 修正). 精神卫生法（第二十八、二十九、三十、三十五条）.](https://www.gov.cn/guoqing/2021-10/29/content_5647635.htm); [法国航空事故调查局 BEA (2016). Final Report BEA2015-0125.en: Accident on 24 March 2015 at Prads-Haute-Bléone to the Airbus A320-211 registered D-AIPX operated by Germanwings.](https://bea.aero/uploads/tx_elydbrapports/BEA2015-0125.en-LR.pdf) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-016 — Don’t curse, spread rumors, or share unverified content online; if you’re a victim of online abuse, document evidence first then report it to police Original title: 网上不骂人、不造谣、不转发没核实的事；被网暴先留证再报警 **Source text (English):** ### 16. Don’t curse, spread rumors, or share unverified content online; if you’re a victim of online abuse, document evidence first then report it to police - Cost: No cost at all. Just take ten extra seconds to think before posting. When attacked, take screenshots, record video, save links and account IDs, file a complaint with the platform first, then report it to police. The hardest part is resisting the urge to fire back when being cursed at. - In plain terms: Publicly cursing, spreading rumors or defaming others can result in detention for up to 5 days or a fine of up to 1000 yuan; for more serious cases, detention ranges from 5 to 10 days. If the circumstances are especially grave, it constitutes the crimes of insult or defamation, punishable by up to 3 years in prison. Simply sharing such content also makes you liable. Conversely, if you’re a victim of online abuse, you generally have to file a lawsuit in court yourself to pursue legal action for insult or defamation, so you must rely on yourself to take screenshots, record video and save links. - Benefit: Those who openly insult others or fabricate facts to defame them face detention for up to 5 days or a fine of up to 1000 yuan; for more serious cases, detention ranges from 5 to 10 days. The same penalties apply to people who repeatedly send insulting or threatening messages, harass or stalk others, or secretly photograph and distribute someone’s private information. Anyone who deliberately spreads rumors and disrupts public order also faces detention from 5 to 10 days. In severe cases, such actions constitute the crimes of insult or defamation, punishable by up to 3 years in prison. For online defamation cases where victims struggle to gather evidence, they can request the court to ask police for assistance (this rule is effective as of 1 January 2026 under the Public Security Administration Punishment Law). - Evidence grade: A - Sources: Standing Committee of the National People's Congress (2025). Public Security Administration Punishment Law (revised in 2025, Articles 29, 50). ; National People's Congress (1997). Criminal Law (Article 246). ; Standing Committee of the National People's Congress (2015). Criminal Law Amendment (9) (Article 16, adding the third paragraph of Article 246 of the Criminal Law). ; Standing Committee of the National People's Congress (2015). Criminal Law Amendment (9) (Added third paragraph to Article 246). Full text reproduced by the National Bureau of Letters and Calls - Notes: In principle, the crimes of insult and defamation are “only prosecuted upon complaint”, meaning victims must file a lawsuit in court themselves. Police generally do not initiate investigations proactively, so evidence collection falls entirely on the victims. However, two important exceptions exist. First, cases that “seriously endanger public order and national interests” can be investigated by police directly (Article 246, Paragraph 2 of the Criminal Law). Second, if a victim has genuine difficulty gathering evidence for online defamation, the court may order police to assist with the investigation (the same article, Paragraph 3, added under the 9th Amendment to the Criminal Law). Sharing such content also makes you legally liable; knowingly spreading false information also counts as “fabricating facts”. For guidance on how to respond after being a victim of online abuse, see Section 37 of this chapter (“Document evidence first then take action after suffering online abuse”). The article numbers for insult and defamation have been updated from Article 42 under the old law to Article 50 under the new law. **Original text (Chinese):** ### 16. 网上不骂人、不造谣、不转发没核实的事；被网暴先留证再报警 - 成本：不花钱。发之前多想十秒。被攻击时截图、录屏，保存链接和账号 ID，先向平台投诉，再报警。难在被骂的时候忍住不回骂。 - 说人话：公开骂人或者造谣诽谤，拘留 5 日以下，或者罚 1000 元以下，情节较重的拘留 5 到 10 日。情节严重就构成侮辱罪、诽谤罪，判 3 年以下。转发不免责。反过来，你被网暴时，侮辱诽谤原则上要你自己去法院告，所以截图、录屏、存链接只能靠你自己。 - 收益：公然侮辱别人，或者捏造事实诽谤别人的，拘留 5 日以下，或者罚 1000 元以下；情节较重的，拘留 5 到 10 日。多次发送侮辱恐吓信息、滋扰纠缠跟踪、偷拍并散布别人隐私的，同样这么罚。故意散布谣言、把公共秩序搅乱了的，拘留 5 到 10 日。情节严重的，构成侮辱罪、诽谤罪，判 3 年以下。通过网络诽谤的，受害人取证有困难，可以请法院要求公安协助（全国，治安管理处罚法 2026 年 1 月 1 日起施行） - 证据等级：A - 来源：全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第二十九、五十条）. ；全国人大 (1997). 刑法（第二百四十六条）. ；全国人大常委会 (2015). 刑法修正案（九）（第十六条，增加刑法第二百四十六条第三款）. ；全国人大常委会 (2015). 刑法修正案（九）（第二百四十六条新增第三款）. 国家信访局转载全文 - 备注：侮辱、诽谤这两个罪原则上「告诉的才处理」，就是得你自己去法院告。公安一般不主动立案，证据只能靠自己攒。但有两种例外。一是「严重危害社会秩序和国家利益的除外」，这种公安可以直接办（刑法第二百四十六条第二款）。二是在网上被诽谤、自己取证确实有困难的，法院可以要求公安帮着调查（同一条第三款，刑法修正案九新增）。转发了照样要担责，明知是假的还往外传，同样算「捏造事实」。自己被网暴之后怎么处置，见本节第 37 条（被网暴了先固证再挑路）。侮辱诽谤的条号由旧法第四十二条改成了新法第五十条。 **Evidence:** A. In principle, the crimes of insult and defamation are “only prosecuted upon complaint”, meaning victims must file a lawsuit in court themselves. Police generally do not initiate investigations proactively, so evidence collection falls entirely on the victims. However, two important exceptions exist. First, cases that “seriously endanger public order and national interests” can be investigated by police directly (Article 246, Paragraph 2 of the Criminal Law). Second, if a victim has genuine difficulty gathering evidence for online defamation, the court may order police to assist with the investigation (the same article, Paragraph 3, added under the 9th Amendment to the Criminal Law). Sharing such content also makes you legally liable; knowingly spreading false information also counts as “fabricating facts”. For guidance on how to respond after being a victim of online abuse, see Section 37 of this chapter (“Document evidence first then take action after suffering online abuse”). The article numbers for insult and defamation have been updated from Article 42 under the old law to Article 50 under the new law. **Source summary:** Publicly cursing, spreading rumors or defaming others can result in detention for up to 5 days or a fine of up to 1000 yuan; for more serious cases, detention ranges from 5 to 10 days. If the circumstances are especially grave, it constitutes the crimes of insult or defamation, punishable by up to 3 years in prison. Simply sharing such content also makes you liable. Conversely, if you’re a victim of online abuse, you generally have to file a lawsuit in court yourself to pursue legal action for insult or defamation, so you must rely on yourself to take screenshots, record video and save links. **Low-ROI detour:** Move “Don’t curse, spread rumors, or share unverified content online; if you’re a victim of online abuse, document evidence first then report it to police” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Publicly cursing, spreading rumors or defaming others can result in detention for up to 5 days or a fine of up to 1000 yuan; for more serious cases, detention ranges from 5 to 10 days. If the circumstances are especially grave, it constitutes the crimes of insult or defamation, punishable by up to 3 years in prison. Simply sharing such content also makes you liable. Conversely, if you’re a victim of online abuse, you generally have to file a lawsuit in court yourself to pursue legal action for insult or defamation, so you must rely on yourself to take screenshots, record video and save links.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-037 **Source links:** [全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第二十九、五十条）.](https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml); [全国人大 (1997). 刑法（第二百四十六条）.](https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml); [全国人大常委会 (2015). 刑法修正案（九）（第十六条，增加刑法第二百四十六条第三款）.](https://www.spp.gov.cn/spp/fl/201802/t20180205_364562.shtml); [全国人大常委会 (2015). 刑法修正案（九）（第二百四十六条新增第三款）. 国家信访局转载全文](https://www.gjxfj.gov.cn/gjxfj/fgwj/flfg/webinfo/2017/03/1601761496614423.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-017 — Read the document thoroughly before signing; never sign on behalf of others or on blank paper Original title: 签字前把纸看完，不替人签字，不在空白纸上签 **Source text (English):** ### 17. Read the document thoroughly before signing; never sign on behalf of others or on blank paper - Cost: There is no cost involved. It simply requires a few extra minutes to read contracts, IOUs, guarantee letters, and employment documents from start to finish. Ask questions on the spot if anything is unclear, then take photos for your records. The real challenge is managing to read everything carefully while the other party is watching. - In plain terms: Once signed, the document becomes legally binding. Claims such as “I didn’t read it properly” or “I thought it said something else” rarely hold up in court. Therefore, it’s essential to spend those few minutes reading everything, ask for clarification when needed, and document it all with photos. Never sign for someone else, never sign on blank paper, and always specify the intended purpose when providing a copy of your ID. Electronic signatures and facial recognition verification also count as valid signatures. - Benefit: Contracts that are legally executed are protected by law and are binding on all parties involved. Once signed, both sides must fully comply with their obligations. Arguments like “I didn’t read it” or “I misunderstood” carry little weight in legal proceedings. By avoiding unnecessary signatures, you also steer clear of taking on debts or responsibilities that don’t rightfully belong to you (nationwide). - Evidence grade: A - Sources: National People's Congress (2020). Civil Code (Articles 465, 509). - Notes: The rules “never sign on behalf of others, never sign on blank paper, and always state the purpose when sharing ID copies” are practical recommendations rather than formal legal mandates. Their shared goal is to prevent your signature from being used to validate a legally binding contract you never intended to agree to. Electronic signatures and facial recognition verification are equally valid forms of consent. **Original text (Chinese):** ### 17. 签字前把纸看完，不替人签字，不在空白纸上签 - 成本：不花钱。多花几分钟，把合同、借条、担保书、入职文件从头读到尾。看不懂的当场问，再拍照留底。难在当着对方的面慢慢看完。 - 说人话：签了就算数，按手印和签名一样算数。「没看清」「以为是别的」在法庭上基本站不住。所以多花几分钟从头读到尾，看不懂的当场问，拍照留底。不替别人签，不在空白纸上签，身份证复印件写清用途。电子签和刷脸确认，同样算签字。 - 收益：依法成立的合同受法律保护，对签字的双方都有约束力。签了就要按约定全面履行。民法典第四百九十条写着，用合同书订合同的，双方「签名、盖章或者按指印时合同成立」。按手印和签名、盖章是并列的三种办法，按了手印合同一样成立。「没看清」「以为是别的」在法庭上很难成立。不签，就不会背上不属于自己的债务和责任（全国） - 证据等级：A - 来源：全国人大 (2020). 民法典（第四百六十五、四百九十、五百零九条）. - 备注：「不替人签字、不签空白纸、身份证复印件写明用途」是经验做法，没有单独的官方文件。它们的目的是一样的：别让你的签名被拼进一份法律上成立、你又不得不认的合同里。电子签、刷脸确认同样算签字。熟人让你帮忙刷脸、签字办贷款的，见第 45 条（帮忙刷个脸）。 **Evidence:** A. The rules “never sign on behalf of others, never sign on blank paper, and always state the purpose when sharing ID copies” are practical recommendations rather than formal legal mandates. Their shared goal is to prevent your signature from being used to validate a legally binding contract you never intended to agree to. Electronic signatures and facial recognition verification are equally valid forms of consent. **Source summary:** Once signed, the document becomes legally binding. Claims such as “I didn’t read it properly” or “I thought it said something else” rarely hold up in court. Therefore, it’s essential to spend those few minutes reading everything, ask for clarification when needed, and document it all with photos. Never sign for someone else, never sign on blank paper, and always specify the intended purpose when providing a copy of your ID. Electronic signatures and facial recognition verification also count as valid signatures. **Low-ROI detour:** Move “Read the document thoroughly before signing; never sign on behalf of others or on blank paper” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Once signed, the document becomes legally binding. Claims such as “I didn’t read it properly” or “I thought it said something else” rarely hold up in court. Therefore, it’s essential to spend those few minutes reading everything, ask for clarification when needed, and document it all with photos. Never sign for someone else, never sign on blank paper, and always specify the intended purpose when providing a copy of your ID. Electronic signatures and facial recognition verification also count as valid signatures.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-045 **Source links:** [全国人大 (2020). 民法典（第四百六十五、四百九十、五百零九条）.](https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-018 — Write a clear loan agreement when lending money; think carefully before agreeing to be a guarantor Original title: 借钱写清借条，替人担保前先想清楚自己愿不愿意替他还 **Source text (English):** ### 18. Write a clear loan agreement when lending money; think carefully before agreeing to be a guarantor - Cost: There is no cost involved. Simply use a piece of paper to list the lender, borrower, amount, interest rate, term, and repayment method, then have both parties sign it. Transfer the money electronically to leave a paper trail; never hand over cash. - In plain terms: The loan agreement must include all essential details: who the lender and borrower are, the amount, interest rate, term, and repayment method, plus signatures from both sides. Use a bank transfer instead of cash to make legal enforcement easier. Before agreeing to be a guarantor, check whether the contract mentions “joint and several liability.” Under ordinary guarantee arrangements, creditors must first sue the borrower and exhaust all collection efforts before seeking payment from you. However, if you sign a joint and several liability guarantee, creditors can demand repayment from you directly. - Benefit: Loan contracts should be in writing and contain information such as the type of loan, currency, purpose, amount, interest rate, term, and repayment method. This makes it easier to pursue legal action if needed. If a guarantee contract does not specify the type of guarantee or is otherwise vague, it is interpreted as an ordinary guarantee. Under such terms, creditors must first sue the borrower and attempt to enforce payment before turning to the guarantor. Conversely, a joint and several liability guarantee removes this protection; creditors may demand repayment from the guarantor immediately (nationwide). - Evidence grade: A - Sources: National People's Congress (2020). Civil Code (Articles 668, 681, 686, 687). - Notes: Any interest charged above four times the LPR is not legally enforceable; see Section 7 for details. It is advisable to include the borrower’s ID number and label the document as a “loan agreement.” Whether or not the guarantee contract contains the phrase “joint and several liability” determines whether you are secondary to the borrower or equally liable — be sure to review this before signing. **Original text (Chinese):** ### 18. 借钱写清借条，替人担保前先想清楚自己愿不愿意替他还 - 成本：不花钱。用一张纸写清出借人、借款人、金额、利率、期限和还款方式，双方签名。钱走转账，留下痕迹，不给现金。 - 说人话：借条要写全：出借人、借款人、金额、利率、期限、还款方式，双方签名。钱走转账，不给现金，写全了才好起诉。替人担保时看清有没有「连带」两个字。一般保证是等债权人先告了借款人、执行不到钱，才轮到你。写了连带责任保证，债权人可以直接找你要。 - 收益：借款合同应当采用书面形式，内容一般包括借款的种类、币种、用途、数额、利率、期限和还款方式。写全了才好起诉。担保合同没写清按哪种方式保证，或者写得不清楚的，按一般保证算。一般保证的担保人可以先等着：要债的人得先去起诉或者仲裁，再申请强制执行借款人的财产，执行完还是还不上，才轮到你替他还。反过来，签了「连带责任保证」就没有这层保护，要债的人可以直接找你要（全国） - 证据等级：A - 来源：全国人大 (2020). 民法典（第六百六十八、六百八十一、六百八十六、六百八十七条）. - 备注：借出去的钱，利息超过 4 倍 LPR 的那一部分法院不保护，见第 7 节。借条上写身份证号、注明「借款」是经验做法。担保书上有没有「连带」两个字，决定你是排在借款人后面，还是和他并排被要债，签之前看清楚。说好让你当担保人，实际签的却是借款合同，见第 45 条（借款人是你，不是担保人）。 **Evidence:** A. Any interest charged above four times the LPR is not legally enforceable; see Section 7 for details. It is advisable to include the borrower’s ID number and label the document as a “loan agreement.” Whether or not the guarantee contract contains the phrase “joint and several liability” determines whether you are secondary to the borrower or equally liable — be sure to review this before signing. **Source summary:** The loan agreement must include all essential details: who the lender and borrower are, the amount, interest rate, term, and repayment method, plus signatures from both sides. Use a bank transfer instead of cash to make legal enforcement easier. Before agreeing to be a guarantor, check whether the contract mentions “joint and several liability.” Under ordinary guarantee arrangements, creditors must first sue the borrower and exhaust all collection efforts before seeking payment from you. However, if you sign a joint and several liability guarantee, creditors can demand repayment from you directly. **Low-ROI detour:** Move “Write a clear loan agreement when lending money; think carefully before agreeing to be a guarantor” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The loan agreement must include all essential details: who the lender and borrower are, the amount, interest rate, term, and repayment method, plus signatures from both sides. Use a bank transfer instead of cash to make legal enforcement easier. Before agreeing to be a guarantor, check whether the contract mentions “joint and several liability.” Under ordinary guarantee arrangements, creditors must first sue the borrower and exhaust all collection efforts before seeking payment from you. However, if you sign a joint and several liability guarantee, creditors can demand repayment from you directly.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-045; chapter:07 **Source links:** [全国人大 (2020). 民法典（第六百六十八、六百八十一、六百八十六、六百八十七条）.](https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-019 — Time limits for legal action: 3 years for civil lawsuits, 1 year for labor arbitration; once the deadline passes, a simple “statute of limitations exceeded” claim can block your case Original title: 维权有期限：民事诉讼时效 3 年，劳动仲裁 1 年，过了对方一句「超过时效」就够 **Source text (English):** ### 19. Time limits for legal action: 3 years for civil lawsuits, 1 year for labor arbitration; once the deadline passes, a simple “statute of limitations exceeded” claim can block your case - Cost: Zero cost. Don’t just hope for payment in silence — use WeChat, text messages, email, or certified mail to create a paper trail. - In plain terms: The statute of limitations for civil lawsuits is three years, counted from the day you become aware your rights were violated. Once that period ends, the court won’t act on its own; however, if the debtor simply argues “the deadline has passed,” you lose the right to recover what’s owed. A single documented demand for payment can reset that three‑year clock entirely. Labor disputes follow a different rule: the arbitration deadline is just one year. - Benefit: The Civil Code states that “the limitation period for filing a civil lawsuit is three years, calculated from the date the right‑holder knows or should know that his rights were infringed and who the obligor is.” This period may not exceed twenty years from the actual infringement. When it expires, the debtor may invoke a defense of non‑performance. Courts do not monitor these deadlines automatically; however, once raised by the debtor they become binding. Four events can interrupt the clock, each resetting the three‑year period: (1) you demand performance; (2) the debtor promises to perform; (3) you file a lawsuit or labor arbitration; (4) any other circumstance with comparable effect. For installment agreements, the countdown starts on the final due date. Certain claims are exempt from any limitation period: requests to stop infringement, remove obstacles, eliminate hazards; recovery of real property or registered movable assets; alimony, child support, and maintenance; plus other cases specified by law. Labor arbitration follows a one‑year rule, also measured from the date the worker becomes aware of the violation; however, if a dispute over unpaid wages arises while the employment relationship still exists, the worker may file at any time — otherwise the deadline is one year after the contract ends (nationwide). - Evidence grade: A - Sources: National People's Congress (2020). Civil Code (Articles 188, 189, 192, 193, 195, 196, 197). ; National People's Congress Standing Committee (2007). Labor Dispute Mediation and Arbitration Law (Article 27). (Reprinted by Ankang Human Resources and Social Security Bureau) - Notes: This is probably the cheapest tip in the entire book. A single traceable demand letter can restart the three‑year window; without it, you risk forfeiting your right to win the case. Agreements such as “we won’t invoke the statute of limitations” or negotiated extensions of the deadline carry no legal weight. Conversely, if the debtor promises payment after the deadline has passed, they can no longer rely on that defense. Once payment has been voluntarily made, it cannot be reclaimed. For promissory notes and guarantees, see item 18; matters involving enforcement are covered in item 20. Overtime pay and unused vacation compensation follow the labor‑arbitration rules described in sections 19.1 and 19.2. **Original text (Chinese):** ### 19. 维权有期限：民事诉讼时效 3 年，劳动仲裁 1 年，过了对方一句「超过时效」就够 - 成本：不花钱。催款别只在心里催，用微信、短信、邮件或者挂号信留下痕迹。 - 说人话：民事诉讼时效 3 年，从你知道权利受损那天算起。过了期，法院不会主动管，可对方在法庭上说一句「超过时效」就够了，钱还在，只是要不回来。而一条留了痕迹的催款消息，就能让这 3 年从头重算。劳动争议是另一套，仲裁时效 1 年。 - 收益：民法典规定「向人民法院请求保护民事权利的诉讼时效期间为三年」。起算点是「权利人知道或者应当知道权利受到损害以及义务人之日起计算」，从你知道自己吃了亏、又知道该找谁的那天起算。最长不超过自权利受到损害之日起 20 年。期间届满的，「义务人可以提出不履行义务的抗辩」。法院不会自己去翻时效，但对方在法庭上一提就有效，钱还在，只是要不回来了。有四种事情会让时效中断，一中断就从头重新计算 3 年。一是你向欠你的人提出要他履行。二是对方答应履行。三是你去起诉或者申请仲裁。四是和这些效力相同的其他情形。约定分期还的，从最后一期到期那天起算。有四类要求不受时效限制：要求停止侵害、排除妨碍、消除危险；要回自己的不动产和已经登记的动产；抚养费、赡养费、扶养费；法律规定的其他情形。劳动争议是另一套：仲裁时效 1 年，从知道或者应当知道权利被侵害之日起算。但「劳动关系存续期间因拖欠劳动报酬发生争议的，劳动者申请仲裁不受本条第一款规定的仲裁时效期间的限制；但是，劳动关系终止的，应当自劳动关系终止之日起一年内提出」（全国） - 证据等级：A - 来源：全国人大 (2020). 民法典（第一百八十八、一百八十九、一百九十二、一百九十三、一百九十五、一百九十六、一百九十七条）. ；全国人大常委会 (2007). 劳动争议调解仲裁法（第二十七条）. （安康市人力资源和社会保障局转载） - 备注：这大概是全书最便宜的一件事：一条留了痕迹的催款消息，就能把 3 年重新起算；什么都不做，就可能白白丢掉打赢官司的资格。事先说好「我不拿时效说事」不算数，两边约定把 3 年改长改短也不算数。反过来，过了期限对方仍然答应还的，就不能再拿时效来拒绝还钱。已经自愿还了的，也不能再要回去。借条和担保见第 18 条（借条和担保）。被执行的阶段见第 20 条（被起诉、被执行了如实报财产）。加班费和未休年休假工资走劳动仲裁那一套，见第 19 节第 1、2 条。 **Evidence:** A. This is probably the cheapest tip in the entire book. A single traceable demand letter can restart the three‑year window; without it, you risk forfeiting your right to win the case. Agreements such as “we won’t invoke the statute of limitations” or negotiated extensions of the deadline carry no legal weight. Conversely, if the debtor promises payment after the deadline has passed, they can no longer rely on that defense. Once payment has been voluntarily made, it cannot be reclaimed. For promissory notes and guarantees, see item 18; matters involving enforcement are covered in item 20. Overtime pay and unused vacation compensation follow the labor‑arbitration rules described in sections 19.1 and 19.2. **Source summary:** The statute of limitations for civil lawsuits is three years, counted from the day you become aware your rights were violated. Once that period ends, the court won’t act on its own; however, if the debtor simply argues “the deadline has passed,” you lose the right to recover what’s owed. A single documented demand for payment can reset that three‑year clock entirely. Labor disputes follow a different rule: the arbitration deadline is just one year. **Low-ROI detour:** Move “Time limits for legal action: 3 years for civil lawsuits, 1 year for labor arbitration; once the deadline passes, a simple “statute of limitations exceeded” claim can block your case” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The statute of limitations for civil lawsuits is three years, counted from the day you become aware your rights were violated. Once that period ends, the court won’t act on its own; however, if the debtor simply argues “the deadline has passed,” you lose the right to recover what’s owed. A single documented demand for payment can reset that three‑year clock entirely. Labor disputes follow a different rule: the arbitration deadline is just one year.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-018; 08-020; chapter:19 **Source links:** [全国人大 (2020). 民法典（第一百八十八、一百八十九、一百九十二、一百九十三、一百九十五、一百九十六、一百九十七条）.](https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml); [全国人大常委会 (2007). 劳动争议调解仲裁法（第二十七条）.](https://rsj.ankang.gov.cn/Content-2150407.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-020 — If you’re being sued or have a court order against you, report all your assets truthfully and repay as much as you can — don’t transfer your house or money to relatives, friends, or companies. Original title: 被起诉、被执行了，如实报财产、能还多少还多少，别把房和钱转给亲友或公司 **Source text (English):** ### 20. If you’re being sued or have a court order against you, report all your assets truthfully and repay as much as you can — don’t transfer your house or money to relatives, friends, or companies. - Cost: There is no cost involved. Simply report your assets as required by the court: list everything you currently own and everything you acquired in the year prior to receiving the enforcement notice. Pay off whatever debts you can. If you can’t pay in full, negotiate a settlement or installment plan with the creditor. - In plain terms: Putting your house in a company’s name or transferring money to relatives or friends isn’t some clever “workaround” — it falls squarely under the circumstances described in the law on refusal to execute court orders. Conviction for this offense carries a sentence of up to three years; in especially serious cases, the sentence is three to seven years. Relatives, friends, or companies that help hide or transfer assets are treated as accomplices, and those assets must be recovered. Failing to report assets or providing false information can result in fines of up to 100000 yuan and up to 15 days of detention. However, if you truly have no money, this crime does not apply. - Benefit: Asset transfers aren’t merely “workarounds” — they themselves constitute criminal acts. The Standing Committee of the National People’s Congress has issued an interpretation of Article 313 of the Criminal Law, explicitly stating that “hiding, transferring, deliberately destroying, or transferring assets for free or at an unreasonably low price, thereby preventing the execution of a judgment or order” qualifies as “having the ability to execute but refusing to do so under serious circumstances.” In other words, hiding money, transferring it away, deliberately destroying one’s own property, giving it away for free, or selling it at a steep discount all render a court order meaningless. In 2024, the Supreme People’s Court and the Supreme People’s Procuratorate added ten more scenarios to this definition, including using fake settlements or transfers to dispose of assets, as well as buying someone else’s property at an unreasonably high price to guarantee their debts. All these actions are deliberate attempts to strip oneself of assets available for debt repayment. The maximum sentence for this crime remains three years; in especially serious cases, it rises to three to seven years plus a fine. Such serious circumstances include using fake lawsuits, arbitration, or notarization to obstruct enforcement, gathering crowds to storm enforcement sites, attacking or detaining enforcement officers, or causing a creditor to commit suicide or self-harm due to non-payment. Even outsiders who aren’t parties to the case may be deemed accomplices if they knowingly help hide or transfer assets. Illegally transferred assets must be recovered or returned. Transfers made after receiving a summons but before a judgment takes effect also count. On the civil side, creditors may petition the court to annul any transfers made for free or at unreasonably low prices. Failure to report assets or providing false information may result in fines up to 100000 yuan and detention of up to 15 days (as stipulated in the 2024 interpretation effective December of that year). - Evidence grade: A - Sources: Standing Committee of the National People's Congress (2002). Interpretation of Article 313 of the "Criminal Law of the People's Republic of China". ; Supreme People's Court of China, Supreme People's Procuratorate of China (2024). Regarding the handling of refusal to execute judgments, Interpretation of Several Issues on the Applicable Law in the Judgment of Criminal Cases (Fa Interpretation [2024] No. 13, Articles 3, 4, 5, 6, 8, 11, and 12). The release page of the Supreme People’s Court, the full text is reproduced from Guangzhou Prison, Guangdong Province. , ; Standing Committee of the National People's Congress (2015). Criminal Law Amendment (9) (Article 39, amends Article 313 of the Criminal Law). ; National People's Congress (2020). Civil Code (Articles 538, 539, 540). ; National People's Congress Standing Committee (2023 revision). Civil Procedure Law (Articles 114, 118, 252). Reprinted by Guizhou Provincial Market Supervision Bureau: - Notes: The commonly shared advice online — such as “put your house in a company’s name to use as employee housing” or “transfer all your money to relatives” — isn’t a loophole; it’s precisely the kind of conduct singled out in judicial interpretations. Relatives, friends, or companies aiding such actions are treated as accomplices, and any assets involved must be recovered. Conversely, if you truly have no money, this crime does not apply. To determine whether you “have the ability to repay but refuse to do so,” necessary living expenses for you and your dependents must first be deducted. If you repay part or all of the debt before prosecution and your circumstances are relatively minor, prosecution may be waived. Repaying the debt prior to a first-instance judgment may also lead to a lighter sentence or even exemption from punishment. For guidance on what to do after being placed on a blacklist or having spending restrictions imposed, see item 21; instructions on how to regain good standing after fulfilling obligations are provided in Section 7, item 19. **Original text (Chinese):** ### 20. 被起诉、被执行了，如实报财产、能还多少还多少，别把房和钱转给亲友或公司 - 成本：不花钱。按法院的要求报告财产：现在有什么，收到执行通知那天之前一年里有什么。能还的先还。还不上，就和申请执行人谈和解、谈分期，申请执行人就是要债的那一方。 - 说人话：把房子挂到公司名下、把钱转给亲友，正是拒执罪写明的情形，判 3 年以下，情节特别严重的判 3 到 7 年。帮着藏钱过户的亲友和公司按同伙算，钱照样追回。拒绝报告或者虚报财产，个人可罚 10 万元以下、拘留 15 日。真没钱不构成这个罪。 - 收益：转移财产本身就是入罪的情形。全国人大常委会对刑法第三百一十三条作过解释。解释把「被执行人隐藏、转移、故意毁损财产或者无偿转让财产、以明显不合理的低价转让财产，致使判决、裁定无法执行」直接列为「有能力执行而拒不执行，情节严重」。藏钱、转钱、故意砸了自己的东西、白送出去、贱卖出去，让判决没法执行，都算。两高（最高人民法院和最高人民检察院）2024 年的解释又补了十项。其中包括用假和解、假转让的方式处置自己的财产权益。也包括用明显不合理的高价买下别人的财产，替别人的债务做担保。这些都是故意把自己可以用来还债的财产掏空。拒执罪判 3 年以下。情节特别严重的，判 3 到 7 年并处罚金。特别严重指这几种情形：用虚假诉讼、虚假仲裁、虚假公证妨害执行。聚众冲击执行现场。围攻、扣押、殴打执行人员。因为拒不执行导致申请执行人自杀自残。不是案件当事人的外人，明知情况还和他串通、帮着藏钱过户的，按拒执罪的共犯（同伙）论处。被违法处置的财产应当依法追缴（追回）或者责令退赔。在被告收到应诉通知之后、判决生效之前就动手转移的，同样算。民事上，白送和明显不合理的低价转让，要债的人可以请法院把这笔转让撤销。拒绝报告或者虚假报告财产的，法院可以罚款，对个人 10 万元以下，也可以拘留 15 日以下（全国，两高解释 2024 年 12 月起） - 证据等级：A - 来源：全国人大常委会 (2002). 关于《中华人民共和国刑法》第三百一十三条的解释. ；最高人民法院、最高人民检察院 (2024). 关于办理拒不执行判决、裁定刑事案件适用法律若干问题的解释（法释〔2024〕13 号，第三、四、五、六、八、十一、十二条）. 最高法发布页，全文核对自广东省广州监狱转载. 、；全国人大常委会 (2015). 刑法修正案（九）（第三十九条，修改刑法第三百一十三条）. ；全国人大 (2020). 民法典（第五百三十八、五百三十九、五百四十条）. ；全国人大常委会 (2023 修正). 民事诉讼法（第一百一十四、一百一十八、二百五十二条）. 贵州省市场监管局转载： - 备注：网上流传的「把房子挂到公司名下当员工宿舍、钱全转给亲属」不是漏洞，正好是司法解释点名的白送和假转让。帮你操作的亲友和公司按同伙算，该追回的财产照样追回。反过来，真没钱不构成这个罪。判断你是不是「有钱不还」，要先扣掉你自己和你要养的家人过日子必需的开销。在检察院起诉之前把钱还上一部分或者全部、情节又轻的，可以不起诉。一审判决之前还上的，可以从轻甚至免罚。被列入名单、被限制消费之后怎么办，见第 21 条（被限制消费或者被列入失信名单）。履行完之后怎么恢复，见第 7 节第 19 条（上过失信名单之后怎么重来）。 **Evidence:** A. The commonly shared advice online — such as “put your house in a company’s name to use as employee housing” or “transfer all your money to relatives” — isn’t a loophole; it’s precisely the kind of conduct singled out in judicial interpretations. Relatives, friends, or companies aiding such actions are treated as accomplices, and any assets involved must be recovered. Conversely, if you truly have no money, this crime does not apply. To determine whether you “have the ability to repay but refuse to do so,” necessary living expenses for you and your dependents must first be deducted. If you repay part or all of the debt before prosecution and your circumstances are relatively minor, prosecution may be waived. Repaying the debt prior to a first-instance judgment may also lead to a lighter sentence or even exemption from punishment. For guidance on what to do after being placed on a blacklist or having spending restrictions imposed, see item 21; instructions on how to regain good standing after fulfilling obligations are provided in Section 7, item 19. **Source summary:** Putting your house in a company’s name or transferring money to relatives or friends isn’t some clever “workaround” — it falls squarely under the circumstances described in the law on refusal to execute court orders. Conviction for this offense carries a sentence of up to three years; in especially serious cases, the sentence is three to seven years. Relatives, friends, or companies that help hide or transfer assets are treated as accomplices, and those assets must be recovered. Failing to report assets or providing false information can result in fines of up to 100000 yuan and up to 15 days of detention. However, if you truly have no money, this crime does not apply. **Low-ROI detour:** Move “If you’re being sued or have a court order against you, report all your assets truthfully and repay as much as you can — don’t transfer your house or money to relatives, friends, or companies.” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Putting your house in a company’s name or transferring money to relatives or friends isn’t some clever “workaround” — it falls squarely under the circumstances described in the law on refusal to execute court orders. Conviction for this offense carries a sentence of up to three years; in especially serious cases, the sentence is three to seven years. Relatives, friends, or companies that help hide or transfer assets are treated as accomplices, and those assets must be recovered. Failing to report assets or providing false information can result in fines of up to 100000 yuan and up to 15 days of detention. However, if you truly have no money, this crime does not apply.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 07-019; 08-021 **Source links:** [全国人大常委会 (2002). 关于《中华人民共和国刑法》第三百一十三条的解释.](https://www.gov.cn/gongbao/content/2002/content_61738.htm); [最高人民法院、最高人民检察院 (2024). 关于办理拒不执行判决、裁定刑事案件适用法律若干问题的解释（法释〔2024〕13 号，第三、四、五、六、八、十一、十二条）. 最高法发布页，全文核对自广东省广州监狱转载.](https://www.court.gov.cn/fabu/xiangqing/447931.html); [全国人大常委会 (2015). 刑法修正案（九）（第三十九条，修改刑法第三百一十三条）.](https://www.spp.gov.cn/spp/fl/201802/t20180205_364562.shtml); [全国人大 (2020). 民法典（第五百三十八、五百三十九、五百四十条）.](https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml); [全国人大常委会 (2023 修正). 民事诉讼法（第一百一十四、一百一十八、二百五十二条）. 贵州省市场监管局转载](https://amr.guizhou.gov.cn/zwgk/xxgkml/jcxxgk/zcfg/fl/202401/t20240129_83645867.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-021 — If you’re subject to spending restrictions or listed on the dishonesty registry, first find out which rule applies and request removal if possible Original title: 被限制消费或者被列入失信名单，先查清是按哪一条纳入的，能纠正的申请纠正 **Source text (English):** ### 21. If you’re subject to spending restrictions or listed on the dishonesty registry, first find out which rule applies and request removal if possible - Cost: No cost involved. You simply need to contact the enforcement court to determine which provision applies to you. Gather proof that you’ve paid all debts or fulfilled all court-ordered obligations, or prepare any required guarantee documents. Any spending deemed essential for daily life or business operations must be approved on a case-by-case basis. The main difficulty is that you’ll need to make multiple trips to the court and submit repeated applications. - In plain terms: First, determine whether you’re only subject to spending restrictions or also listed on the dishonesty registry — these are two separate situations. Only six specific circumstances allow inclusion on the dishonesty registry, and the listing period is two years. In seven other cases, including when all obligations have been fulfilled, the court must remove the listing within three working days. Spending restrictions apply to nine categories of non-essential purchases, including travel on G-series high-speed trains. Any spending essential for daily life or business operations can be approved individually upon application. - Benefit: There are exactly six circumstances under which a person can be added to the dishonesty registry. First, if they have the ability to fulfill obligations but refuse to do so. Second, if they obstruct or resist enforcement efforts through forged evidence, violence, or threats. Third, if they use false litigation, arbitration, or concealment of assets to evade enforcement. Fourth, if they violate property reporting requirements. Fifth, if they breach spending restriction orders. Sixth, if they refuse to honor enforcement settlement agreements without valid reason. If sufficient guarantees are provided or if seized assets are enough to cover debts, the court cannot add someone under the first category. Minors cannot be listed at all. The standard listing period is two years, though it can be extended by one to three years for serious cases of obstruction or multiple violations. In seven specific cases, including full fulfillment of obligations or termination of enforcement proceedings, the court must remove the listing within three working days; proactive compliance can also lead to earlier removal. Individuals under spending restrictions may not engage in nine categories of non-essential spending, including first-class train travel, luxury accommodations, real estate purchases, premium office leases, non-business-related vehicle purchases, vacations, private school tuition for children, high-cost insurance products, or any seating on G-series high-speed trains. Any necessary exceptions must be approved by the court after a formal application. Valid guarantees or consent from creditors can also lift these restrictions nationwide. - Evidence grade: A - Sources:Supreme People's Court of China (revised in 2017). Several regulations on the publication of information on the list of dishonest persons subject to execution (Articles 1, 2, 3, 4, 10). ; (Fa Interpretation [2015] No. 17, Articles 3, 8, 9): "(9) Taking all seats on G-prefixed EMU trains, first-class or above seats on other EMU trains, and other consumption behaviors that are not necessary for life and work." - Notes: Spending restrictions are also known as limits on non-essential consumption. This regulation was introduced in 2010 and amended in 2015 via Judicial Interpretation No. 17, with its title changed to “Regulations on Restrictions on Certain Types of Consumption.” This description follows the current post-amendment text. Three key changes were made in 2015: first, all seating on G-series high-speed trains became subject to restrictions; second, the clause requiring spending to be paid from personal assets was removed; third, when a business entity faces restrictions, its actual controllers also become subject to them, though personal spending unrelated to business operations can be separately approved. Being listed on the dishonesty registry and being subject to spending restrictions are distinct statuses — it’s possible to be subject to only one or neither. Neither status affects credit reports, and removal from these lists does not alter credit records; see Section 7, Article 19 for details on recovering from a dishonesty listing. Current regulations do not specify whether spouses or children can be restricted from spending their own earnings, so consult the enforcement court if this situation arises. **Original text (Chinese):** ### 21. 被限制消费或者被列入失信名单，先查清是按哪一条纳入的，能纠正的申请纠正 - 成本：不花钱。去执行法院查清自己是按哪一项纳入的。准备好已经还了钱、已经照判决做了的凭据（履行凭证），或者准备担保材料。生活、经营必需的那笔消费，要一次一申请。难在得自己一趟趟跑、一次次申请。 - 说人话：先弄清自己是被限制消费，还是进了失信名单，这是两件事。失信名单只有六种情形能纳入，期限 2 年。已经履行完毕等七种情形，法院应当 3 个工作日内删除。限高禁九类消费，坐 G 字头高铁也算。生活或者经营必需的，可以一次一申请。 - 收益：纳入失信名单只有六种情形。一是有履行能力而拒不履行。二是以伪造证据、暴力威胁妨碍抗拒执行。三是以虚假诉讼、虚假仲裁或者隐匿转移财产规避执行。四是违反财产报告制度。五是违反限制消费令。六是无正当理由拒不履行执行和解协议。提供了充分有效的担保，或者已经被查封扣押冻结的财产足够清偿的，法院不得按第一项（有履行能力而拒不履行）纳入。被执行人是未成年人的，不得纳入。纳入的期限是 2 年。以暴力威胁妨碍抗拒执行、情节严重的，或者有多项失信行为的，可以延长 1 到 3 年。已经履行完毕、和解协议已经履行完毕、法院裁定终结执行等七种情形，法院应当在 3 个工作日内删除。积极履行或者主动纠正失信行为的，还可以提前删除。被限制消费的自然人不得做九类高消费及非生活和工作必需的消费。一是坐飞机、列车软卧、轮船二等以上舱位。二是在星级以上宾馆、酒店、夜总会、高尔夫球场高消费。三是买不动产，或者新建、扩建、高档装修房屋。四是租高档写字楼、宾馆、公寓办公。五是买非经营必需的车辆。六是旅游、度假。七是子女就读高收费私立学校。八是花高额保费买保险理财产品。九是坐 G 字头动车组列车的任何座位，或者其他动车组列车一等以上座位。因为生活或者经营必需要做其中一项的，应当向法院申请，获得批准才能做。提供确实有效的担保，或者经申请执行人同意的，法院可以解除限高（全国） - 证据等级：A - 来源：最高人民法院 (2017 修正). 关于公布失信被执行人名单信息的若干规定（第一、二、三、四、十条）. ；最高人民法院 (2015 修正). 关于限制被执行人高消费及有关消费的若干规定（法释〔2015〕17 号，第三、八、九条）：「（九）乘坐G字头动车组列车全部座位、其他动车组列车一等以上座位等其他非生活和工作必需的消费行为」. - 备注：限高就是限制高消费。这个规定 2010 年出台，2015 年经法释〔2015〕17 号修改，名称改成了《……及有关消费的若干规定》，本条按修改后的现行文本写。2015 年这次改动有三处要紧。一是加了第九类，高铁全部座位都算。二是删掉了「以其财产支付」这层限定，原来写的是「不得有以下以其财产支付费用的行为」。三是单位被限制消费的，实际控制人也跟着受限，但因私消费、花个人钱的，可以向执行法院申请。失信名单和限制消费是两回事，可能只沾上一样。这两样也都不等于征信有污点，从名单里删掉不会改征信，见第 7 节第 19 条（上过失信名单之后怎么重来）。配偶、子女花自己挣的钱受不受限，现行文本没有写明，碰到了去问执行法院。 **Evidence:** A. Spending restrictions are also known as limits on non-essential consumption. This regulation was introduced in 2010 and amended in 2015 via Judicial Interpretation No. 17, with its title changed to “Regulations on Restrictions on Certain Types of Consumption.” This description follows the current post-amendment text. Three key changes were made in 2015: first, all seating on G-series high-speed trains became subject to restrictions; second, the clause requiring spending to be paid from personal assets was removed; third, when a business entity faces restrictions, its actual controllers also become subject to them, though personal spending unrelated to business operations can be separately approved. Being listed on the dishonesty registry and being subject to spending restrictions are distinct statuses — it’s possible to be subject to only one or neither. Neither status affects credit reports, and removal from these lists does not alter credit records; see Section 7, Article 19 for details on recovering from a dishonesty listing. Current regulations do not specify whether spouses or children can be restricted from spending their own earnings, so consult the enforcement court if this situation arises. **Source summary:** First, determine whether you’re only subject to spending restrictions or also listed on the dishonesty registry — these are two separate situations. Only six specific circumstances allow inclusion on the dishonesty registry, and the listing period is two years. In seven other cases, including when all obligations have been fulfilled, the court must remove the listing within three working days. Spending restrictions apply to nine categories of non-essential purchases, including travel on G-series high-speed trains. Any spending essential for daily life or business operations can be approved individually upon application. **Low-ROI detour:** Move “If you’re subject to spending restrictions or listed on the dishonesty registry, first find out which rule applies and request removal if possible” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “First, determine whether you’re only subject to spending restrictions or also listed on the dishonesty registry — these are two separate situations. Only six specific circumstances allow inclusion on the dishonesty registry, and the listing period is two years. In seven other cases, including when all obligations have been fulfilled, the court must remove the listing within three working days. Spending restrictions apply to nine categories of non-essential purchases, including travel on G-series high-speed trains. Any spending essential for daily life or business operations can be approved individually upon application.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 07-019 **Source links:** [最高人民法院 (2017 修正). 关于公布失信被执行人名单信息的若干规定（第一、二、三、四、十条）.](https://www.court.gov.cn/fabu/xiangqing/37182.html); [最高人民法院 (2015 修正). 关于限制被执行人高消费及有关消费的若干规定（法释〔2015〕17 号，第三、八、九条）：「（九）乘坐G字头动车组列车全部座位、其他动车组列车一等以上座位等其他非生活和工作必需的消费行为」.](https://www.court.gov.cn/fabu/xiangqing/15046.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-022 — If scammed while shopping online or via second-hand markets, first file a complaint with the platform, then report it to police, and finally decide whether to sue. Original title: 网购、二手交易被骗，先平台投诉，再报警，再算值不值得起诉 **Source text (English):** ### 22. If scammed while shopping online or via second-hand markets, first file a complaint with the platform, then report it to police, and finally decide whether to sue. - Cost: Filing a complaint with the platform and reporting the case to police cost nothing. For lawsuits, if the amount in dispute is under 10000 yuan, the filing fee is 50 yuan; this fee is halved if the case goes through summary proceedings, mediation, or is withdrawn. Each of the stages — case filing, trial, and enforcement — takes at least half a day to a full day, though online filing can save you the hassle of traveling. You must keep records of orders, chat logs, transfer receipts, and shipping documents. The real challenge is staying committed despite all the back‑and‑forth. - In plain terms: Start by contacting the platform. Platforms maintain security deposits and strict penalty rules, so they act fastest. Next, call the police: if the loss exceeds 3000 yuan, it meets the threshold for a criminal fraud case; otherwise it falls under public‑order penalties, which can result in a detention of 5 to 10 days. If you decide to sue, online‑purchase disputes can be filed in the court nearest to the delivery address. For smaller amounts, a small‑claims procedure applies, guaranteeing a verdict within two months and allowing online filing. - Benefit: When the amount defrauded ranges from 3000 to 10000 yuan, it qualifies as “a relatively large sum” under fraud statutes, leading to a sentence of up to three years plus a fine; exact limits vary by province. Below that threshold, offenders face public‑order penalties: detention of 5–10 days or a fine of up to 2000 yuan; repeat offenders may receive 10–15 days of detention and a fine up to 3000 yuan. On the civil side, you may sue in the same court for contract disputes, again without needing to travel to the seller’s hometown. Small‑claims rules apply when the disputed amount is under 50 % of the local average annual wage; such cases are decided in a single hearing and become final immediately, with a maximum processing time of two months under summary proceedings. All these procedures are now available online, carrying the same legal weight as in‑person filings (Civil Procedure Law, effective Jan 2024; Public Security Administration Punishment Law, effective Jan 2026). - Evidence grade: A - Sources: Supreme People's Court of China, Supreme People's Procuratorate of China (2011). Interpretation of Several Issues Concerning the Specific Application of Laws in Handling Criminal Cases of Fraud (Fa Interpretation [2011] No. 7, Article 1). ; National People's Congress (1997). Criminal Law (Article 266). ; National People’s Congress Standing Committee (2025). Public Security Management Punishment Law (revised in 2025, Article 58). ; National People’s Congress Standing Committee (2023 revision). Civil Procedure Law (Articles 16, 164, 165, 168). (Reprinted by Shanghai Municipal Development and Reform Commission); Supreme People's Court of China (2022 revision). Interpretation on the application of the Civil Procedure Law (Article 20). ; State Council of China (2006). Measures for the payment of litigation fees (State Council of China Order No. 481, Articles 13, 15, and 16). - Notes: To gauge whether a lawsuit is worthwhile, multiply your net hourly wage by the total time you’ll need to invest — accounting for filing, trial, and possible enforcement phases, each taking half a day to a full day — then add the court filing fee. Compare this total cost against the amount you hope to recover, and apply a further discount to estimate the likelihood of actually obtaining payment. This method offers a framework, not a definitive answer. Keep in mind that after the 2025 revision of the Public Security Administration Punishment Law, article numbers changed; fraud now falls under Article 58 instead of the former Article 49. Likewise, the small‑claims provision is now Article 165 following the 2023 amendment to the Civil Procedure Law; be sure to consult updated sources. Finally, experience shows that filing a complaint with the platform first yields the quickest resolution, thanks to its security deposits and strict penalty mechanisms. The relevant legal provision is Judicial Interpretation No. 7 of 2011. **Original text (Chinese):** ### 22. 网购、二手交易被骗，先平台投诉，再报警，再算值不值得起诉 - 成本：平台投诉和报警都不花钱。起诉时，争的钱在 1 万元以内，受理费 50 元；走简易程序、调解或者撤诉的，再减半。立案、开庭、执行至少各占半天到一天，网上立案可以省掉跑腿。要保存订单、聊天记录、转账记录和物流单。难在来回折腾时别中途放弃。 - 说人话：先找平台。平台有保证金和处罚规则，处理最快。再报警：被骗 3000 元以上就够诈骗罪的立案线，不够刑事标准的按治安处罚，拘留 5 到 10 日。要打官司的，网购纠纷可以在收货地法院起诉，金额小的走小额诉讼，2 个月内审结，网上就能立案。 - 收益：诈骗 3000 元至 1 万元以上，构成诈骗罪的「数额较大」，判 3 年以下，另外罚钱或者只罚钱，各省在这个幅度内定本地标准。不够刑事标准的，按治安管理处罚：拘留 5 到 10 日，或者罚 2000 元以下。情节较重的，拘留 10 到 15 日，并可以罚 3000 元以下。民事上，网购合同纠纷可以在收货地法院起诉，不必跑到卖家所在地。争的钱数在本省上年度就业人员年平均工资 50% 以下的，适用小额诉讼。小额诉讼一审终审（判完就生效、不能上诉）。立案后 2 个月内审结，简易程序 3 个月。民事诉讼可以在网上的平台进行，和线下同等效力（全国，民诉法 2024 年 1 月起，治安管理处罚法 2026 年 1 月起） - 证据等级：A - 来源：最高人民法院、最高人民检察院 (2011). 关于办理诈骗刑事案件具体应用法律若干问题的解释（法释〔2011〕7 号，第一条）. ；全国人大 (1997). 刑法（第二百六十六条）. ；全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第五十八条）. ；全国人大常委会 (2023 修正). 民事诉讼法（第十六、一百六十四、一百六十五、一百六十八条）. （上海市发展改革委转载）；最高人民法院 (2022 修正). 关于适用《民事诉讼法》的解释（第二十条）. ；国务院 (2006). 诉讼费用交纳办法（国务院令第 481 号，第十三、十五、十六条）. - 备注：值不值得打，可以这样算：拿你的税后时薪乘以要搭进去的时间，再加上法院的受理费。立案、开庭、可能还要申请执行，各按半天到一天算。算出来和你想要回的那笔钱比一比，再打个折扣，估一估赢了能不能真执行到钱。打不打，按这笔账自己定。治安管理处罚法 2025 年修订之后条号全变了，盗窃诈骗从旧法第四十九条改成了第五十八条。民诉法 2023 年修正之后，小额诉讼在第一百六十五条。这两处都别抄旧资料。「平台投诉优先」是经验：平台有保证金和处罚规则，处理最快。法释〔2011〕7 号在检察院官网页面上没有标文号，文号待与最高法原文页核对。 **Evidence:** A. To gauge whether a lawsuit is worthwhile, multiply your net hourly wage by the total time you’ll need to invest — accounting for filing, trial, and possible enforcement phases, each taking half a day to a full day — then add the court filing fee. Compare this total cost against the amount you hope to recover, and apply a further discount to estimate the likelihood of actually obtaining payment. This method offers a framework, not a definitive answer. Keep in mind that after the 2025 revision of the Public Security Administration Punishment Law, article numbers changed; fraud now falls under Article 58 instead of the former Article 49. Likewise, the small‑claims provision is now Article 165 following the 2023 amendment to the Civil Procedure Law; be sure to consult updated sources. Finally, experience shows that filing a complaint with the platform first yields the quickest resolution, thanks to its security deposits and strict penalty mechanisms. The relevant legal provision is Judicial Interpretation No. 7 of 2011. **Source summary:** Start by contacting the platform. Platforms maintain security deposits and strict penalty rules, so they act fastest. Next, call the police: if the loss exceeds 3000 yuan, it meets the threshold for a criminal fraud case; otherwise it falls under public‑order penalties, which can result in a detention of 5 to 10 days. If you decide to sue, online‑purchase disputes can be filed in the court nearest to the delivery address. For smaller amounts, a small‑claims procedure applies, guaranteeing a verdict within two months and allowing online filing. **Low-ROI detour:** Move “If scammed while shopping online or via second-hand markets, first file a complaint with the platform, then report it to police, and finally decide whether to sue.” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Start by contacting the platform. Platforms maintain security deposits and strict penalty rules, so they act fastest. Next, call the police: if the loss exceeds 3000 yuan, it meets the threshold for a criminal fraud case; otherwise it falls under public‑order penalties, which can result in a detention of 5 to 10 days. If you decide to sue, online‑purchase disputes can be filed in the court nearest to the delivery address. For smaller amounts, a small‑claims procedure applies, guaranteeing a verdict within two months and allowing online filing.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [最高人民法院、最高人民检察院 (2011). 关于办理诈骗刑事案件具体应用法律若干问题的解释（法释〔2011〕7 号，第一条）.](https://www.spp.gov.cn/spp/sfjs/201802/t20180201_363736.shtml); [全国人大 (1997). 刑法（第二百六十六条）.](https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml); [全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第五十八条）.](https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml); [全国人大常委会 (2023 修正). 民事诉讼法（第十六、一百六十四、一百六十五、一百六十八条）.](https://fgw.sh.gov.cn/ys-syjf-zc-2.4.1-h5/20240408/073febdb2b04464390546232d4089f51.html); [最高人民法院 (2022 修正). 关于适用《民事诉讼法》的解释（第二十条）.](https://www.court.gov.cn/zixun/xiangqing/353651.html); [国务院 (2006). 诉讼费用交纳办法（国务院令第 481 号，第十三、十五、十六条）.](https://www.gov.cn/zhengce/zhengceku/2008-03/28/content_6929.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-023 — Think carefully before and after making large gifts in romantic relationships or marriage Original title: 恋爱和婚内的大额赠与，交付之前想清楚，交付之后原则上要不回 **Source text (English):** ### 23. Think carefully before and after making large gifts in romantic relationships or marriage - Cost: No cost involved. Before sending a large sum of money, ask yourself: is it a loan or a gift? If it’s a loan, draft a written agreement and mark the transfer as “loan”. The hard part is actually bringing this up in conversation. - In plain terms: Once the money is transferred, you generally cannot get it back. A gift can only be revoked before it is officially registered under the recipient’s name. After that, revocation is only possible under three specific circumstances: the recipient seriously harms you or your close relatives; fails to fulfill their legal obligation to support you; or breaches any agreed terms of the gift contract. Therefore, decide early whether the payment is a loan or a gift. - Benefit: Before property rights are transferred, a gift can be withdrawn. This legal threshold is known as the “transfer of property rights”. Once the transfer is complete, only the three aforementioned situations allow for revocation. Small gifts or cash given on special occasions such as birthdays or holidays, as well as everyday expenses meant to strengthen emotional bonds, do not qualify as betrothal gifts and thus are not required to be returned upon a breakup (nationwide rule). - Evidence grade: A - Sources: National People's Congress (2020). Civil Code (Articles 658, 663). ; Supreme People's Court of China (2024). Provisions on Several Issues Concerning the Application of Law in the Trial of Cases involving Betrothal Disputes (Fa Interpretation [2024] No. 1, Article 3). - Notes: While it is commonly believed in legal practice that amounts such as “520” or “1314” indicate a gift, no official ruling from the Supreme People’s Court has been found in this section to confirm this as a definitive rule. Once a gift is notarized, it becomes far harder to retract. Ultimately, whether a transfer constitutes a loan or a gift depends on supporting evidence; a simple statement like “I’m lending you this money” in a chat record carries far more weight than any later disputes. **Original text (Chinese):** ### 23. 恋爱和婚内的大额赠与，交付之前想清楚，交付之后原则上要不回 - 成本：不花钱。大额转账之前先想一下：这是借，还是送。是借就写借条，转账备注写「借款」。难在开口把这句话说出来。 - 说人话：钱一交出去，原则上就要不回来了。送出去的东西，只有在过到对方名下之前才能随便撤销。过户完成之后，只有对方严重侵害你或者你的近亲属、该扶养你却不扶养、不履行约定义务这三种情形才撤得掉。所以大额转账之前先想清楚，这是借还是送。 - 收益：送出去的东西，在过到对方名下之前可以撤销，法律把这个时点叫财产权利转移。一旦转账、过户完成，就只剩三种情形能撤销：收东西的一方严重侵害你或者你的近亲属；该扶养你却不扶养；不履行赠与合同里约定的义务。节日、生日这类有纪念意义的时点给的价值不大的礼物礼金，还有为了表达或者增进感情的日常消费支出，不属于彩礼，分手时不按彩礼返还（全国） - 证据等级：A - 来源：全国人大 (2020). 民法典（第六百五十八、六百六十三条）. ；最高人民法院 (2024). 关于审理涉彩礼纠纷案件适用法律若干问题的规定（法释〔2024〕1 号，第三条）. - 备注：「520、1314 这类特殊数额通常认定为赠与」是实务里常见的说法，本节没有找到最高法的官方原文，不作为结论。去公证处公证过的赠与，就不能说反悔就反悔。一笔转账到底算借还是算送，最后要看证据，聊天记录里的一句「这钱我先借你」比事后争论有用得多。 **Evidence:** A. While it is commonly believed in legal practice that amounts such as “520” or “1314” indicate a gift, no official ruling from the Supreme People’s Court has been found in this section to confirm this as a definitive rule. Once a gift is notarized, it becomes far harder to retract. Ultimately, whether a transfer constitutes a loan or a gift depends on supporting evidence; a simple statement like “I’m lending you this money” in a chat record carries far more weight than any later disputes. **Source summary:** Once the money is transferred, you generally cannot get it back. A gift can only be revoked before it is officially registered under the recipient’s name. After that, revocation is only possible under three specific circumstances: the recipient seriously harms you or your close relatives; fails to fulfill their legal obligation to support you; or breaches any agreed terms of the gift contract. Therefore, decide early whether the payment is a loan or a gift. **Low-ROI detour:** Move “Think carefully before and after making large gifts in romantic relationships or marriage” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Once the money is transferred, you generally cannot get it back. A gift can only be revoked before it is officially registered under the recipient’s name. After that, revocation is only possible under three specific circumstances: the recipient seriously harms you or your close relatives; fails to fulfill their legal obligation to support you; or breaches any agreed terms of the gift contract. Therefore, decide early whether the payment is a loan or a gift.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大 (2020). 民法典（第六百五十八、六百六十三条）.](https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml); [最高人民法院 (2024). 关于审理涉彩礼纠纷案件适用法律若干问题的规定（法释〔2024〕1 号，第三条）.](https://www.court.gov.cn/fabu/xiangqing/423442.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-024 — Transfer betrothal gifts via payment with clear notes; keep chat records; money demanded under marriage can be reclaimed Original title: 彩礼走转账并备注，聊天记录留好；借婚姻要钱可以要回 **Source text (English):** ### 24. Transfer betrothal gifts via payment with clear notes; keep chat records; money demanded under marriage can be reclaimed - Cost: No cost involved. Transfer betrothal gifts, wedding jewelry, and other related payments via bank transfer, clearly stating their purpose in the notes. For any verbal agreements, keep chat records or have family members present as witnesses. - In plain terms: Demanding money under the guise of marriage is illegal, and courts support claims for repayment. Repayment can be demanded in three cases: no marriage registration took place; registration occurred but no actual cohabitation followed; betrothal gifts were given before marriage, leaving the giver in financial hardship. If registration occurred and cohabitation did follow, repayment is generally not required. However, if cohabitation was brief and the gift amount was excessively high, courts will determine the repayment proportion based on how the money was used, presence of dowry, whether children were born, and any fault on either side. For couples who cohabited without registration, the same proportional rule applies (nationwide, effective February 2024). Therefore, always transfer betrothal gifts, wedding jewelry, and related payments via bank transfer with clear notes, and both parties must keep proper evidence. - Benefit: Demanding money under the guise of marriage is strictly prohibited by law. If one party demands betrothal gifts under this pretext, the other party’s claim for repayment is legally supported. Courts will grant repayment in three specific scenarios: no marriage registration was completed; registration occurred but no actual cohabitation followed; betrothal gifts were given before marriage, leaving the giver in financial hardship. For couples who registered and cohabited, repayment is generally not required. Yet, if cohabitation was brief and the gift amount was excessively high, courts will calculate the repayment proportion based on actual usage of the funds, presence of dowry, whether children were born, and any fault on either side. The same proportional approach applies to couples who cohabited without registration (nationwide, effective February 2024). - Evidence grade: A - Sources: National People's Congress (2020). Civil Code (Article 1042). ; Supreme People's Court of China (2024). Provisions on Several Issues Concerning the Application of Law in the Trial of Cases involving Betrothal Disputes (Fa Interpretation [2024] No. 1, Second, Five, six articles). ; Supreme People's Court of China (2020). Interpretation on the application of the marriage and family section of the Civil Code (1) (Fa Interpretation [2020] No. 22, Article 5). - Notes: Whether a betrothal gift amount is considered “excessively high” depends on the giver’s local per capita disposable income and family circumstances; there is no nationwide fixed threshold. The exact repayment amount is determined by judges on a case-by-case basis. This guideline applies equally to both givers and recipients of betrothal gifts; both parties must retain proper evidence. **Original text (Chinese):** ### 24. 彩礼走转账并备注，聊天记录留好；借婚姻要钱可以要回 - 成本：不花钱。彩礼、三金、改口费都走转账，并在备注里写清用途。口头说好的事，用聊天记录留痕，或者让家人在场确认。 - 说人话：借婚姻索取财物是法律禁止的，法院支持返还。没登记的、登记了但确实没共同生活的、婚前给了彩礼导致给钱一方生活困难的，可以要求返还。已登记又共同生活的一般不返还。所以彩礼、三金、改口费都走转账并备注用途，谁给的钱谁留证据，男女一样。 - 收益：法律禁止借婚姻索取财物。一方以彩礼为名借婚姻索取财物的，另一方要求返还，法院支持。有三种情形可以要求返还：没办结婚登记；办了登记但确实没有共同生活；婚前给了彩礼，给到出钱那一方生活困难。已经登记并且共同生活的，一般不返还。但共同生活的时间短、彩礼数额又过高的，法院会按钱实际怎么花的、有没有嫁妆、有没有孕育、双方有没有过错，来确定返还的比例。没登记但已经同居的，同样按比例处理（全国，2024 年 2 月起） - 证据等级：A - 来源：全国人大 (2020). 民法典（第一千零四十二条）. ；最高人民法院 (2024). 关于审理涉彩礼纠纷案件适用法律若干问题的规定（法释〔2024〕1 号，第二、五、六条）. ；最高人民法院 (2020). 关于适用《民法典》婚姻家庭编的解释（一）（法释〔2020〕22 号，第五条）. - 备注：彩礼算不算「数额过高」，要看给钱一方所在地的人均可支配收入和他家的情况，全国没有统一数字。该退多少，由法官一个案子一个案子地定。给钱的一方和收钱的一方规则一样，谁给的钱谁留证据。 **Evidence:** A. Whether a betrothal gift amount is considered “excessively high” depends on the giver’s local per capita disposable income and family circumstances; there is no nationwide fixed threshold. The exact repayment amount is determined by judges on a case-by-case basis. This guideline applies equally to both givers and recipients of betrothal gifts; both parties must retain proper evidence. **Source summary:** Demanding money under the guise of marriage is illegal, and courts support claims for repayment. Repayment can be demanded in three cases: no marriage registration took place; registration occurred but no actual cohabitation followed; betrothal gifts were given before marriage, leaving the giver in financial hardship. If registration occurred and cohabitation did follow, repayment is generally not required. However, if cohabitation was brief and the gift amount was excessively high, courts will determine the repayment proportion based on how the money was used, presence of dowry, whether children were born, and any fault on either side. For couples who cohabited without registration, the same proportional rule applies (nationwide, effective February 2024). Therefore, always transfer betrothal gifts, wedding jewelry, and related payments via bank transfer with clear notes, and both parties must keep proper evidence. **Low-ROI detour:** Move “Transfer betrothal gifts via payment with clear notes; keep chat records; money demanded under marriage can be reclaimed” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Demanding money under the guise of marriage is illegal, and courts support claims for repayment. Repayment can be demanded in three cases: no marriage registration took place; registration occurred but no actual cohabitation followed; betrothal gifts were given before marriage, leaving the giver in financial hardship. If registration occurred and cohabitation did follow, repayment is generally not required. However, if cohabitation was brief and the gift amount was excessively high, courts will determine the repayment proportion based on how the money was used, presence of dowry, whether children were born, and any fault on either side. For couples who cohabited without registration, the same proportional rule applies (nationwide, effective February 2024). Therefore, always transfer betrothal gifts, wedding jewelry, and related payments via bank transfer with clear notes, and both parties must keep proper evidence.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大 (2020). 民法典（第一千零四十二条）.](https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml); [最高人民法院 (2024). 关于审理涉彩礼纠纷案件适用法律若干问题的规定（法释〔2024〕1 号，第二、五、六条）.](https://www.court.gov.cn/fabu/xiangqing/423442.html); [最高人民法院 (2020). 关于适用《民法典》婚姻家庭编的解释（一）（法释〔2020〕22 号，第五条）.](https://www.court.gov.cn/fabu/xiangqing/282071.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-025 — No need to worry about premarital assets — clearly define property additions and parental contributions Original title: 婚前财产不用怕，房子加名和父母出资先写清楚 **Source text (English):** ### 25. No need to worry about premarital assets — clearly define property additions and parental contributions - Cost: Drafting a written property agreement yourself costs nothing; notarization incurs additional fees. When parents contribute funds, ask them to provide a brief written statement. The whole process takes just a few hours. The hardest part is bringing up money matters with family members. - In plain terms: Premarital assets remain your personal property and won’t automatically become joint marital property just because you’ve been married for many years. Couples can put in writing that premarital and postmarital assets belong to each person individually. One important caveat: if you agree to add your spouse’s name to a property title, you can still revoke that agreement before completing the official registration; once registration is finalized, the property becomes their legal property. In divorce proceedings, any party that hides, transfers, squanders or falsifies debts related to shared assets may receive a smaller share or no share at all. - Benefit: Premarital assets are legally classified as personal property and do not automatically become joint marital property over time. Couples can agree in writing whether premarital assets and postmarital earnings belong to each person individually, to both jointly, or to a mix of both — such agreements are legally binding for both parties. When parents fund the purchase of a home before marriage, the money is treated as a gift to their own child unless they explicitly state it is intended for both spouses. For parental contributions made after marriage, handling follows any prior written agreement; if none exists, standard rules for joint marital property apply. If a couple agrees before or during marriage to transfer ownership of one spouse’s property to the other or to make it jointly owned, the gifting spouse can revoke that agreement prior to completing official registration; once registration is finalized, the property becomes the other spouse’s legal property. In divorce, any party that conceals, transfers, sells off or squanders shared marital assets, or that fabricates debts related to those assets, may receive a smaller share or no share at all (applies nationwide). - Evidence grade: A - Sources: National People's Congress (2020). Civil Code (Articles 1063, 1065, 1092). ; Supreme People's Court of China (2020). Interpretation on the application of the marriage and family section of the Civil Code (1) (Fa Interpretation [2020] No. 22, Articles 29, 31, and 32). - Notes: Property agreements are equally valid for both men and women. To use such an agreement to protect yourself from your spouse’s debts owed to third parties, the creditor must be aware of the existence of this agreement; if they are unaware, they cannot enforce it against you. An unnotarized property agreement remains legally valid; notarization simply helps avoid future disputes over signatures and dates. For guidance on how to clearly document whether parental contributions toward a home purchase are loans or gifts, refer to Section 10, Article 11 (Parental contributions toward home purchases). **Original text (Chinese):** ### 25. 婚前财产不用怕，房子加名和父母出资先写清楚 - 成本：自己写一份书面的财产协议不花钱，去公证另外收费。父母出钱时，请他们写一句书面说明。整件事一次性花掉几个小时。难在开口和家里人谈钱。 - 说人话：婚前的财产是你个人的，不会因为结婚年头长就变成共同财产。夫妻可以书面约定婚前婚后的财产各归各的。要留意一点：说好把房子加上对方的名，在变更登记之前还能反悔，登记完就是对方的了。离婚时藏钱、转移、挥霍或者伪造债务的一方，可以少分或者不分。 - 收益：婚前财产是个人财产，不会因为结婚年头长就变成共同财产。夫妻可以书面约定：婚前财产和婚后所得归各自、归共同，或者一部分共同，这个约定对双方都有约束力。婚前父母出资买房，视为给自己子女的赠与，除非明确表示是给两个人的。婚后父母出资的，按约定处理；没有约定的，按共同财产的原则处理。婚前或者婚内约定把一方的房产赠与另一方、或者变成两个人共有的，在变更登记之前，赠与的一方可以撤销，登记之后就是对方的了。离婚时隐藏、转移、变卖、挥霍共同财产，或者伪造债务的一方，可以少分或者不分（全国） - 证据等级：A - 来源：全国人大 (2020). 民法典（第一千零六十三、一千零六十五、一千零九十二条）. ；最高人民法院 (2020). 关于适用《民法典》婚姻家庭编的解释（一）（法释〔2020〕22 号，第二十九、三十一、三十二条）. - 备注：财产协议对男女双方同样有效。想拿它对抗配偶欠外人的债，前提是债主知道你们有这个约定。他不知道，就管不到他。协议不公证也有效，公证只是省得日后为签名和日期扯皮。父母出钱买房怎么写清楚是借是送，见第 10 节第 11 条（父母出资买房）。 **Evidence:** A. Property agreements are equally valid for both men and women. To use such an agreement to protect yourself from your spouse’s debts owed to third parties, the creditor must be aware of the existence of this agreement; if they are unaware, they cannot enforce it against you. An unnotarized property agreement remains legally valid; notarization simply helps avoid future disputes over signatures and dates. For guidance on how to clearly document whether parental contributions toward a home purchase are loans or gifts, refer to Section 10, Article 11 (Parental contributions toward home purchases). **Source summary:** Premarital assets remain your personal property and won’t automatically become joint marital property just because you’ve been married for many years. Couples can put in writing that premarital and postmarital assets belong to each person individually. One important caveat: if you agree to add your spouse’s name to a property title, you can still revoke that agreement before completing the official registration; once registration is finalized, the property becomes their legal property. In divorce proceedings, any party that hides, transfers, squanders or falsifies debts related to shared assets may receive a smaller share or no share at all. **Low-ROI detour:** Move “No need to worry about premarital assets — clearly define property additions and parental contributions” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Premarital assets remain your personal property and won’t automatically become joint marital property just because you’ve been married for many years. Couples can put in writing that premarital and postmarital assets belong to each person individually. One important caveat: if you agree to add your spouse’s name to a property title, you can still revoke that agreement before completing the official registration; once registration is finalized, the property becomes their legal property. In divorce proceedings, any party that hides, transfers, squanders or falsifies debts related to shared assets may receive a smaller share or no share at all.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 10-011 **Source links:** [全国人大 (2020). 民法典（第一千零六十三、一千零六十五、一千零九十二条）.](https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml); [最高人民法院 (2020). 关于适用《民法典》婚姻家庭编的解释（一）（法释〔2020〕22 号，第二十九、三十一、三十二条）.](https://www.court.gov.cn/fabu/xiangqing/282071.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-026 — Check a person’s marital status before getting married; those who use marriage as a pretext to defraud money can be prosecuted for fraud. Original title: 结婚前核对对方婚姻状况，以结婚为幌子骗钱的按诈骗罪追究 **Source text (English):** ### 26. Check a person’s marital status before getting married; those who use marriage as a pretext to defraud money can be prosecuted for fraud. - Cost: No cost at all. Before registration, simply check the marital status listed on the other person’s ID card and household register. For any large sums of money exchanged, keep records of transfers and chat logs. - In plain terms: Marriages involving bigamy are invalid. Anyone who already has a spouse yet marries again, or who knowingly marries someone who already has a spouse, faces up to 2 years in prison. Those who use marriage as a ruse to steal money can be charged with fraud: if the amount taken is relatively large, they get up to 3 years; if it’s huge, 3 to 10 years; if it’s exceptionally massive, 10 years or life imprisonment. Always verify the marital status on the ID card and household register before tying the knot. - Benefit: Bigamous marriages hold no legal weight. Persons who enter a second marriage while already married, or who knowingly wed someone already married, may be sentenced to 2 years or less. Those convicted of defrauding others of sizable sums face up to 3 years plus a fine; those guilty of massive fraud receive 3 to 10 years; those responsible for truly enormous fraud get 10 years or life imprisonment, plus a fine or seizure of assets (nationwide). - Evidence grade: A - Sources: National People's Congress (2020). Civil Code (Article 1051). ; National People's Congress (1997). Criminal Law (Article 258, 266). - Notes: “Marriage fraud” itself isn’t a specific criminal category. Prosecution for fraud hinges on proof that the perpetrator intended to keep the money from the outset, fabricated lies to obtain it, and that police have launched an investigation. What counts as a “relatively large” sum is defined by judicial rulings, which may vary regionally; this section doesn’t confirm exact thresholds. Victims of such fraud can be either gender, and documented cases involve both dowries and bridal gifts being stolen. **Original text (Chinese):** ### 26. 结婚前核对对方婚姻状况，以结婚为幌子骗钱的按诈骗罪追究 - 成本：不花钱。登记之前看一眼对方的身份证和户口簿上的婚姻状况。大额的财物往来，留下转账记录和聊天记录。 - 说人话：重婚的婚姻无效。有配偶还去结婚，或者明知对方有配偶还跟他结婚的，判 2 年以下。以结婚为幌子骗钱的，按诈骗罪追究：数额较大判 3 年以下，巨大判 3 到 10 年，特别巨大判 10 年以上或者无期。登记前看一眼对方身份证和户口簿上的婚姻状况。 - 收益：重婚的婚姻无效。有配偶还去重婚的，或者明知对方有配偶仍然和他结婚的，判 2 年以下。诈骗公私财物数额较大的，判 3 年以下并处罚金。数额巨大的，判 3 到 10 年。数额特别巨大的，判 10 年以上或者无期，并处罚金或者没收财产（全国） - 证据等级：A - 来源：全国人大 (2020). 民法典（第一千零五十一条）. ；全国人大 (1997). 刑法（第二百五十八、二百六十六条）. - 备注：「骗婚」本身不是一个罪名。能不能按诈骗罪办，要看他一开始就想把钱占为己有，并且编了假话把钱骗到手，还得公安立案去查。够不够「数额较大」，金额由司法解释定，各地可以调整，本节没有核实。骗婚的受害者不分男女，被骗彩礼和被骗嫁妆的案例都有。 **Evidence:** A. “Marriage fraud” itself isn’t a specific criminal category. Prosecution for fraud hinges on proof that the perpetrator intended to keep the money from the outset, fabricated lies to obtain it, and that police have launched an investigation. What counts as a “relatively large” sum is defined by judicial rulings, which may vary regionally; this section doesn’t confirm exact thresholds. Victims of such fraud can be either gender, and documented cases involve both dowries and bridal gifts being stolen. **Source summary:** Marriages involving bigamy are invalid. Anyone who already has a spouse yet marries again, or who knowingly marries someone who already has a spouse, faces up to 2 years in prison. Those who use marriage as a ruse to steal money can be charged with fraud: if the amount taken is relatively large, they get up to 3 years; if it’s huge, 3 to 10 years; if it’s exceptionally massive, 10 years or life imprisonment. Always verify the marital status on the ID card and household register before tying the knot. **Low-ROI detour:** Move “Check a person’s marital status before getting married; those who use marriage as a pretext to defraud money can be prosecuted for fraud.” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Marriages involving bigamy are invalid. Anyone who already has a spouse yet marries again, or who knowingly marries someone who already has a spouse, faces up to 2 years in prison. Those who use marriage as a ruse to steal money can be charged with fraud: if the amount taken is relatively large, they get up to 3 years; if it’s huge, 3 to 10 years; if it’s exceptionally massive, 10 years or life imprisonment. Always verify the marital status on the ID card and household register before tying the knot.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大 (2020). 民法典（第一千零五十一条）.](https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml); [全国人大 (1997). 刑法（第二百五十八、二百六十六条）.](https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-027 — For home appliance repairs, vehicle inspections, and renovations: always ask for a quote first and stay on site throughout the process. Original title: 上门维修、验车、装修，先问价再动手，全程在旁边看着 **Source text (English):** ### 27. For home appliance repairs, vehicle inspections, and renovations: always ask for a quote first and stay on site throughout the process. - Cost: There is no upfront cost. Before any work begins, ask for a detailed price list and a list of parts to be replaced; take photos of the quote or request it in writing. After the work is done, make sure to obtain a repair receipt and an invoice, and keep the old parts. You must also stay on site for at least an hour or two to supervise the work. The main challenge is staying present and attentive the entire time. - In plain terms: Appliance repair services must clearly display their pricing, provide customers with a receipt and invoice, and must not falsely claim that a problem exists or deliberately replace parts that are still in good working condition. In serious cases, fines of up to 30,000 yuan can be imposed. All service providers must post their prices openly and cannot charge any amount beyond those listed. Therefore, always ask for a detailed quote and a list of parts to be replaced before work starts; after completion, request a receipt and invoice, and keep the old parts. If you are overcharged, contact 12315 immediately. - Benefit: Appliance repair businesses must clearly list their service offerings, pricing for parts, quality standards, warranty periods, and customer complaint hotlines. They must provide customers with a written receipt and invoice detailing exactly what work was done. They are prohibited from inventing or exaggerating repair needs, falsely reporting faulty parts, or deliberately replacing functional components. Serious violations result in fines up to 30,000 yuan. All operators must display prices openly, cannot add any extra charges, and cannot demand payment for services not listed. Offering a low initial price and then charging more, or advertising false discounts, constitutes price fraud. Service pricing, scope, and calculation methods must be displayed prominently, and no misleading or false advertising is permitted nationwide. - Evidence grade: B - Sources: Ministry of Commerce (2012). Measures for the Administration of Home Appliance Repair Service Industry (Ministry of Commerce Order No. 7, 2012, Articles 5, 7, 9, and 14). China Order No. 56, Articles 5, 8, and 19). ; State Council of China (2024). Regulations for the Implementation of the Consumer Rights Protection Law (State Council of China Order No. 778, Articles 9, 10). ; Standing Committee of the National People's Congress (2013 revision). Consumer Rights Protection Law (Article 8, 10): "Consumers have the right to require operators to provide...the content, specifications, fees and other relevant information of the service based on the different conditions of the goods or services" and "the right to refuse the operator's forced transaction behavior". (National Laws and Regulations Database) - Notes: If you are overcharged, contact 12315; penalties are enforced by commerce and market regulation authorities, so you do not need to pursue legal action yourself. This item is rated B because although the regulations are official, there are no specific figures indicating exactly how much money you can save by staying on site — the benefit is largely based on general experience. Asking for a quote, keeping receipts and old parts applies to everyone, regardless of appearance. The specific appliance repair rules also apply to vehicle inspections and renovations under general price disclosure laws and regulations. The broader Consumer Rights Protection Law also guarantees these rights: Article 8 states you have the right to know the service details, specifications, and costs, while Article 10 guarantees your right to refuse any mandatory transaction. **Original text (Chinese):** ### 27. 上门维修、验车、装修，先问价再动手，全程在旁边看着 - 成本：不花钱。动手之前问清收费标准和要换哪些件，把报价拍下来，或者让对方发文字。修完要维修凭证和发票，把旧件留下。还要站在旁边看一两个小时。难在全程盯着不走开。 - 说人话：家电维修必须明示收费标准，给维修凭证和发票，不得虚报故障，不得故意换掉性能正常的零件，情节严重的罚 3 万元以下。所有经营者都必须明码标价，不得在标价之外加价。所以动手前问清价钱和要换的件，修完要凭证和发票，旧件留下。被多收了先打 12315。 - 收益：家电维修经营者必须明示服务项目和配件的收费标准、质量规范、质保期限和投诉电话。必须给消费者维修服务凭证和收费发票，并如实填写维修的项目和详情。不得虚列、夸大、伪造维修项目，不得虚报故障部件，不得故意替换性能正常的部件。情节严重的，处 3 万元以下罚款。所有经营者都必须明码标价，不得在标价之外加价，不得收取任何没有标明的费用。低价诱骗、高价结算，以及虚假折价，属于价格欺诈。经营者必须用显著的方式标明服务的项目、内容、价格和计价方法，不得作虚假的或者引人误解的宣传（全国） - 证据等级：B - 来源：商务部 (2012). 家电维修服务业管理办法（商务部令 2012 年第 7 号，第五、七、九、十四条）. ；市场监管总局 (2022). 明码标价和禁止价格欺诈规定（市场监管总局令第 56 号，第五、八、十九条）. ；国务院 (2024). 消费者权益保护法实施条例（国务院令第 778 号，第九、十条）. ；全国人大常委会 (2013 修正). 消费者权益保护法（第八、十条）：「消费者有权根据商品或者服务的不同情况，要求经营者提供……服务的内容、规格、费用等有关情况」「有权拒绝经营者的强制交易行为」. （国家法律法规数据库） - 备注：被多收了先打 12315，处罚由商务、市场监管部门来做，不用你自己打官司。定 B 级是因为规则虽然是官方的，但「在旁边看着能少花多少」没有数字，主要靠经验。问价、留凭证、留旧件，对谁都一样做，不用以貌取人。家电那个办法只管家电维修，验车、装修参照明码标价规定和实施条例。上位的消费者权益保护法也写了这两样权利。第八条说你有权要求经营者说明服务的内容、规格、费用。第十条说你有权拒绝强制交易。 **Evidence:** B. If you are overcharged, contact 12315; penalties are enforced by commerce and market regulation authorities, so you do not need to pursue legal action yourself. This item is rated B because although the regulations are official, there are no specific figures indicating exactly how much money you can save by staying on site — the benefit is largely based on general experience. Asking for a quote, keeping receipts and old parts applies to everyone, regardless of appearance. The specific appliance repair rules also apply to vehicle inspections and renovations under general price disclosure laws and regulations. The broader Consumer Rights Protection Law also guarantees these rights: Article 8 states you have the right to know the service details, specifications, and costs, while Article 10 guarantees your right to refuse any mandatory transaction. **Source summary:** Appliance repair services must clearly display their pricing, provide customers with a receipt and invoice, and must not falsely claim that a problem exists or deliberately replace parts that are still in good working condition. In serious cases, fines of up to 30,000 yuan can be imposed. All service providers must post their prices openly and cannot charge any amount beyond those listed. Therefore, always ask for a detailed quote and a list of parts to be replaced before work starts; after completion, request a receipt and invoice, and keep the old parts. If you are overcharged, contact 12315 immediately. **Low-ROI detour:** Move “For home appliance repairs, vehicle inspections, and renovations: always ask for a quote first and stay on site throughout the process.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Appliance repair services must clearly display their pricing, provide customers with a receipt and invoice, and must not falsely claim that a problem exists or deliberately replace parts that are still in good working condition. In serious cases, fines of up to 30,000 yuan can be imposed. All service providers must post their prices openly and cannot charge any amount beyond those listed. Therefore, always ask for a detailed quote and a list of parts to be replaced before work starts; after completion, request a receipt and invoice, and keep the old parts. If you are overcharged, contact 12315 immediately.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [商务部 (2012). 家电维修服务业管理办法（商务部令 2012 年第 7 号，第五、七、九、十四条）.](http://www.gov.cn/gongbao/content/2012/content_2231695.htm); [市场监管总局 (2022). 明码标价和禁止价格欺诈规定（市场监管总局令第 56 号，第五、八、十九条）.](http://www.gov.cn/gongbao/content/2022/content_5699926.htm); [国务院 (2024). 消费者权益保护法实施条例（国务院令第 778 号，第九、十条）.](https://www.gov.cn/zhengce/zhengceku/202403/content_6940159.htm); [全国人大常委会 (2013 修正). 消费者权益保护法（第八、十条）：「消费者有权根据商品或者服务的不同情况，要求经营者提供……服务的内容、规格、费用等有关情况」「有权拒绝经营者的强制交易行为」.](https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf7670606ef) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-028 — Don’t be a “nominal legal representative” — don’t lend your ID to register a company Original title: 别当「挂名法人」，别把身份证借给人注册公司 **Source text (English):** ### 28. Don’t be a “nominal legal representative” — don’t lend your ID to register a company - Cost: There’s no cost involved. If someone asks you to “just be a figurehead with no responsibilities,” you can simply refuse. - In plain terms: The law assumes the legal representative is the person actually managing the company; claiming “I’m just a figurehead and know nothing” does not serve as a valid excuse to avoid liability. If a legal representative causes harm to others while performing duties, the company must compensate first, then may seek reimbursement from the negligent representative. For those already serving in this role, company law allows them to resign, provided the company appoints a new legal representative within 30 days. - Benefit: The legal representative is intended to be the director or manager who actually runs the company’s affairs, meaning the law regards this person as the true manager. Should such a representative cause harm to others while on duty, the company pays compensation first and then can recover those funds from the responsible representative. Directors and senior executives also owe duties of loyalty and diligence to the company — they must act in its best interests and with due care. If they cause harm to others through intentional acts or gross negligence, they must personally bear the financial responsibility. “Lack of awareness” is not a legally valid defense against liability (nationwide, effective July 2024). - Evidence grade: B - Sources: Standing Committee of the National People's Congress (2023). Company Law (revised in 2023, Articles 10, 11, 180, 191). - Notes: Company law itself only specifies who bears liability. More commonly, being a nominal legal representative leads to further consequences: when a company faces court enforcement actions, the representative may be restricted from high-end consumption, and may also face tax-related penalties or administrative sanctions. These consequences stem from other laws and enforcement regulations; since this section does not verify their direct basis in company law text, it is rated as grade B. As noted earlier, existing legal representatives may resign under company law, with the company required to appoint a replacement within 30 days. **Original text (Chinese):** ### 28. 别当「挂名法人」，别把身份证借给人注册公司 - 成本：不花钱。有人请你「挂个名，不用管事」，拒绝就行。 - 说人话：法律预设法定代表人就是那个管事的人，「我只是挂个名、什么都不知道」不是免责的理由。法定代表人执行职务给别人造成损害，公司先赔，赔完可以回头找有过错的你追偿。已经挂了名的，公司法允许你辞掉，公司要在 30 日内定出新的法定代表人。 - 收益：法定代表人由实际执行公司事务的董事或者经理担任，法律预设你就是管事的那个人。法定代表人执行职务给别人造成损害的，公司先赔，赔完可以回头向有过错的法定代表人追偿（把这笔钱要回去）。董事、高管对公司负有忠实义务和勤勉义务（忠于公司、尽心办事）。执行职务给别人造成损害，本人又有故意或者重大过失的，自己也要掏钱赔。「不知情」在法律上不是能免掉责任的理由（全国，2024 年 7 月起） - 证据等级：B - 来源：全国人大常委会 (2023). 公司法（2023 年修订，第十、十一、一百八十、一百九十一条）. - 备注：公司法原文只讲了责任归谁。挂名更常见的后果是：公司被法院执行的时候，法定代表人跟着被限制高消费，税务和行政处罚也可能牵连到你。这些后果出自其他法律和执行规定，本节没有核实原文，所以定 B 级。已经挂了名的，公司法允许你辞掉，公司要在 30 日内定出新的法定代表人。借你的名字去贷款，见第 45 条（帮忙刷个脸）。 **Evidence:** B. Company law itself only specifies who bears liability. More commonly, being a nominal legal representative leads to further consequences: when a company faces court enforcement actions, the representative may be restricted from high-end consumption, and may also face tax-related penalties or administrative sanctions. These consequences stem from other laws and enforcement regulations; since this section does not verify their direct basis in company law text, it is rated as grade B. As noted earlier, existing legal representatives may resign under company law, with the company required to appoint a replacement within 30 days. **Source summary:** The law assumes the legal representative is the person actually managing the company; claiming “I’m just a figurehead and know nothing” does not serve as a valid excuse to avoid liability. If a legal representative causes harm to others while performing duties, the company must compensate first, then may seek reimbursement from the negligent representative. For those already serving in this role, company law allows them to resign, provided the company appoints a new legal representative within 30 days. **Low-ROI detour:** Move “Don’t be a “nominal legal representative” — don’t lend your ID to register a company” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The law assumes the legal representative is the person actually managing the company; claiming “I’m just a figurehead and know nothing” does not serve as a valid excuse to avoid liability. If a legal representative causes harm to others while performing duties, the company must compensate first, then may seek reimbursement from the negligent representative. For those already serving in this role, company law allows them to resign, provided the company appoints a new legal representative within 30 days.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-045 **Source links:** [全国人大常委会 (2023). 公司法（2023 年修订，第十、十一、一百八十、一百九十一条）.](https://www.gov.cn/yaowen/liebiao/202312/content_6923395.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-029 — Don’t carry items for strangers when traveling, and don’t accept packages of unknown origin Original title: 出入境不帮陌生人带东西，不代收来路不明的包裹 **Source text (English):** ### 29. Don’t carry items for strangers when traveling, and don’t accept packages of unknown origin - Cost: No cost at all. Simply say no. - In plain terms: The Consular Department of the Ministry of Foreign Affairs advises travelers to avoid carrying luggage or items for others, especially prohibited goods or anything they know nothing about. If drugs or contraband are later found in your luggage, you’ll be responsible for proving that you had no knowledge of them. The same applies to receiving parcels domestically — especially when someone asks you to pay upfront and promises a refund later. - Benefit: Following this advice helps prevent unknowingly transporting prohibited items, thus avoiding any legal consequences. It also protects you from being held liable if contraband is discovered in your luggage. - Evidence grade: B - Sources: Consular Department of the Ministry of Foreign Affairs (2023). What are the suggestions for Chinese citizens who are preparing to go abroad. - Notes: The official pages from China’s General Administration of Customs and Ministry of Public Security on this topic are currently inaccessible, so this entry relies solely on guidance from the Consular Department. Since the original text only outlines general principles rather than specific legal provisions, it is rated B. The same rules apply to domestic parcel handling — especially when payment is required upfront with a later refund promised. **Original text (Chinese):** ### 29. 出入境不帮陌生人带东西，不代收来路不明的包裹 - 成本：不花钱。拒绝就行。 - 说人话：外交部领事司给出国公民的建议是：不要替别人携带行李物品，特别是违禁品，或者你并不了解的东西。行李里真查出毒品或者走私品，「我不知道里面装的什么」要你自己举证。国内代收快递也一样，尤其是让你先垫钱、事后退款的。 - 收益：外交部领事司给出国公民的建议是「请务必避免为他人携带行李物品，特别是违禁物品或不了解的物品」。这么做是为了避免在不知情的情况下替别人携带违禁品，因而承担法律责任。行李里查出毒品或者走私品的时候，「不知道里面是什么」需要你自己举证 - 证据等级：B - 来源：外交部领事司 (2023). 对准备出国的中国公民有哪些建议. - 备注：海关总署和公安部关于这件事的官方提示页面打不开，本条只引了外交部领事司的页面。而且原文只给原则、不给法条，所以定 B 级。国内代收快递也一样，尤其是让你先垫付、事后退款的。 **Evidence:** B. The official pages from China’s General Administration of Customs and Ministry of Public Security on this topic are currently inaccessible, so this entry relies solely on guidance from the Consular Department. Since the original text only outlines general principles rather than specific legal provisions, it is rated B. The same rules apply to domestic parcel handling — especially when payment is required upfront with a later refund promised. **Source summary:** The Consular Department of the Ministry of Foreign Affairs advises travelers to avoid carrying luggage or items for others, especially prohibited goods or anything they know nothing about. If drugs or contraband are later found in your luggage, you’ll be responsible for proving that you had no knowledge of them. The same applies to receiving parcels domestically — especially when someone asks you to pay upfront and promises a refund later. **Low-ROI detour:** Move “Don’t carry items for strangers when traveling, and don’t accept packages of unknown origin” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The Consular Department of the Ministry of Foreign Affairs advises travelers to avoid carrying luggage or items for others, especially prohibited goods or anything they know nothing about. If drugs or contraband are later found in your luggage, you’ll be responsible for proving that you had no knowledge of them. The same applies to receiving parcels domestically — especially when someone asks you to pay upfront and promises a refund later.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [外交部领事司 (2023). 对准备出国的中国公民有哪些建议.](https://cs.mfa.gov.cn/gyls/lscs/201106/t20110615_876383.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-030 — Leashing dogs is mandatory: failure to do so means strict liability for any harm caused (you must pay compensation regardless of fault), and the obligation extends fully Original title: 养狗必须牵绳：不牵绳出了事是无过错责任（你有没有错都要赔），赔到底。狗还要按时打狂犬病疫苗、办养犬登记 **Source text (English):** ### 30. Leashing dogs is mandatory: failure to do so means strict liability for any harm caused (you must pay compensation regardless of fault), and the obligation extends fully - Cost: A leash costs just a few dollars. The real challenge is remembering to use it every single time you take your dog outside. - In plain terms: If a dog injures someone, the owner is generally required to pay compensation, no matter how much fault they bear. Only when it can be proven that the injured party acted intentionally or with gross negligence might the compensation amount be reduced or waived. However, if the owner violated regulations by not using a leash, the sole remaining defense — “intentional conduct by the injured party” — is effectively eliminated; failing to leash a dog shuts off this one last avenue for reducing liability. For owners of prohibited aggressive breeds, there are absolutely no legal grounds for exemption from compensation. - Benefit: When a pet causes injury to another person, its owner or the person supervising it at the time bears legal liability for compensation. Only if it can be demonstrated that the injured individual deliberately provoked the animal or displayed gross negligence may the compensation obligation be lessened or voided. Yet, if safety measures mandated by law were ignored — such as neglecting to use a leash — the sole remaining mitigating factor, “intentional conduct by the injured party,” no longer applies. Not using a leash thus eliminates this sole chance to reduce liability. In the case of prohibited aggressive breeds, there is absolutely no legal basis for exemption from compensation. - Evidence grade: A - Sources: National People's Congress (2020). Civil Code. Supreme People's Procuratorate of China Reprinted in full. Article 1245: "If the raised animals cause damage to others, the animal keeper or manager shall bear tort liability; However, if it can be proved that the damage was caused intentionally or by gross negligence, the liability may be waived or reduced. "Article 1,246: "If a person violates management regulations and fails to take safety measures for animals and causes damage to others, the animal breeder or manager shall bear tort liability; however, if it can be proven that the damage was caused intentionally by the infringed person, the liability may be reduced. "Article 1,247: "If dangerous animals such as violent dogs that are prohibited cause damage to others, the animal breeder or manager shall bear tort liability." Article 1,249: If abandoned or escaped animals cause damage during this period, the original breeder or manager shall bear the liability - Notes: Compensation for dog bites typically covers medical costs, lost wages, rabies vaccinations, and immunoglobulin treatments; amounts exceeding $10000 are common. Higher figures apply when injuries are severe or involve children. Failure to intervene does not absolve liability: owners remain responsible even if their dog runs away or is abandoned during an attack. Appropriate post-bite actions are outlined in Section 13. **Original text (Chinese):** ### 30. 养狗必须牵绳：不牵绳出了事是无过错责任（你有没有错都要赔），赔到底。狗还要按时打狂犬病疫苗、办养犬登记 - 成本：一根绳几十元。给狗打狂犬病疫苗、办登记也要花钱，各地收费不同。难在每次出门都记得牵，到期记得带狗去打针。 - 说人话：狗伤了人，不管你有没有错原则上都要赔，只有证明对方故意或有重大过失才能少赔。没牵绳的只剩「对方故意」这一条能减轻，情节较重的还可能被拘留。狗没按规定打狂犬病疫苗，会被责令改正，还可能罚款。禁养的烈性犬伤了人，没有任何免责理由。 - 收益：自家养的动物伤了人，养的人或者当时管着它的人就要赔，法律叫承担侵权责任。只有能证明是被伤的人自己故意招惹，或者有重大过失，才可以不赔或者少赔。而违反管理规定、没采取安全措施的，比如该牵绳没牵，就只剩「被侵权人故意」这一条能减轻。禁止饲养的烈性犬伤了人，则没有任何能免责的理由。《治安管理处罚法》第八十九条规定，没对动物采取安全措施、让它伤了人的，罚 1000 元以下。情节较重的，拘留 5 到 10 日。《动物防疫法》第三十条要求，养狗要按规定定期给狗打狂犬病疫苗。再拿动物诊疗机构（比如宠物医院）开的免疫证明，去所在地办养犬登记。带狗出门要按规定戴犬牌、系犬绳。同一部法第九十二条规定，没按规定给狗打狂犬病疫苗的，农业农村部门责令限期改正，可以罚 1000 元以下。到期还不改的，罚 1000 到 5000 元，并委托动物诊疗机构等代为处理，费用由你出 - 证据等级：A - 来源：全国人大 (2020). 民法典. 最高人民检察院转载全文. 第一千二百四十五条：「饲养的动物造成他人损害的，动物饲养人或者管理人应当承担侵权责任；但是，能够证明损害是因被侵权人故意或者重大过失造成的，可以不承担或者减轻责任。」第一千二百四十六条：「违反管理规定，未对动物采取安全措施造成他人损害的，动物饲养人或者管理人应当承担侵权责任；但是，能够证明损害是因被侵权人故意造成的，可以减轻责任。」第一千二百四十七条：「禁止饲养的烈性犬等危险动物造成他人损害的，动物饲养人或者管理人应当承担侵权责任。」第一千二百四十九条：遗弃、逃逸的动物在此期间造成损害，由原饲养人或者管理人承担责任；全国人大常委会 (2025). 治安管理处罚法（2025 年修订，2026-01-01 施行）. 国家法律法规数据库. 第八十九条第三款：「未对动物采取安全措施，致使动物伤害他人的，处一千元以下罚款；情节较重的，处五日以上十日以下拘留。」；全国人大常委会 (2021). 动物防疫法（2021 年修订，2021-05-01 施行）. 国家法律法规数据库. 第三十条第一款：「单位和个人饲养犬只，应当按照规定定期免疫接种狂犬病疫苗，凭动物诊疗机构出具的免疫证明向所在地养犬登记机关申请登记。」第二款：「携带犬只出户的，应当按照规定佩戴犬牌并采取系犬绳等措施，防止犬只伤人、疫病传播。」第五款：「饲养犬只防疫管理的具体办法，由省、自治区、直辖市制定。」第九十二条：「由县级以上地方人民政府农业农村主管部门责令限期改正，可以处一千元以下罚款；逾期不改正的，处一千元以上五千元以下罚款，由县级以上地方人民政府农业农村主管部门委托动物诊疗机构、无害化处理场所等代为处理，所需费用由违法行为人承担」，适用情形第（三）项：「对饲养的犬只未按照规定定期进行狂犬病免疫接种的」 - 备注：狗咬人的赔偿包含医疗费、误工费、狂犬疫苗和免疫球蛋白，一次上万很常见。伤得重，或者伤到小孩的，数目还要更高。丢下不管也不脱责：遗弃、逃逸期间伤了人，仍然算原饲养人的。动物防疫法把养狗防疫的具体办法交给各省、自治区、直辖市定。在哪登记、收多少钱、多久打一次针，看本地的养犬管理规定。被咬之后怎么处置见第 13 节第 13 条（被狗、猫咬伤）。 **Evidence:** A. Compensation for dog bites typically covers medical costs, lost wages, rabies vaccinations, and immunoglobulin treatments; amounts exceeding $10000 are common. Higher figures apply when injuries are severe or involve children. Failure to intervene does not absolve liability: owners remain responsible even if their dog runs away or is abandoned during an attack. Appropriate post-bite actions are outlined in Section 13. **Source summary:** If a dog injures someone, the owner is generally required to pay compensation, no matter how much fault they bear. Only when it can be proven that the injured party acted intentionally or with gross negligence might the compensation amount be reduced or waived. However, if the owner violated regulations by not using a leash, the sole remaining defense — “intentional conduct by the injured party” — is effectively eliminated; failing to leash a dog shuts off this one last avenue for reducing liability. For owners of prohibited aggressive breeds, there are absolutely no legal grounds for exemption from compensation. **Low-ROI detour:** Move “Leashing dogs is mandatory: failure to do so means strict liability for any harm caused (you must pay compensation regardless of fault), and the obligation extends fully” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If a dog injures someone, the owner is generally required to pay compensation, no matter how much fault they bear. Only when it can be proven that the injured party acted intentionally or with gross negligence might the compensation amount be reduced or waived. However, if the owner violated regulations by not using a leash, the sole remaining defense — “intentional conduct by the injured party” — is effectively eliminated; failing to leash a dog shuts off this one last avenue for reducing liability. For owners of prohibited aggressive breeds, there are absolutely no legal grounds for exemption from compensation.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 13-013 **Source links:** [全国人大 (2020). 民法典. 最高人民检察院转载全文.](https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml); 但是，能够证明损害是因被侵权人故意或者重大过失造成的，可以不承担或者减轻责任。」第一千二百四十六条：「违反管理规定，未对动物采取安全措施造成他人损害的，动物饲养人或者管理人应当承担侵权责任; 但是，能够证明损害是因被侵权人故意造成的，可以减轻责任。」第一千二百四十七条：「禁止饲养的烈性犬等危险动物造成他人损害的，动物饲养人或者管理人应当承担侵权责任。」第一千二百四十九条：遗弃、逃逸的动物在此期间造成损害，由原饲养人或者管理人承担责任; [全国人大常委会 (2025). 治安管理处罚法（2025 年修订，2026-01-01 施行）. 国家法律法规数据库.](https://flk.npc.gov.cn/detail?id=ff80818197af9ccc0197b159c38a0408); 情节较重的，处五日以上十日以下拘留。」; [全国人大常委会 (2021). 动物防疫法（2021 年修订，2021-05-01 施行）. 国家法律法规数据库.](https://flk.npc.gov.cn/detail?id=ff8080817703add2017737395a973e31); 逾期不改正的，处一千元以上五千元以下罚款，由县级以上地方人民政府农业农村主管部门委托动物诊疗机构、无害化处理场所等代为处理，所需费用由违法行为人承担」，适用情形第（三）项：「对饲养的犬只未按照规定定期进行狂犬病免疫接种的」 **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-031 — If the other person is intoxicated, unconscious, or under 14, do not have sex with them Original title: 对方喝到意识不清、睡着，或者可能不满 14 岁，就不要发生关系 **Source text (English):** ### 31. If the other person is intoxicated, unconscious, or under 14, do not have sex with them - Cost: No monetary cost. The price is having to stop the encounter right then and there — the hard part is actually halting it on the spot. - In plain terms: If the other person is intoxicated or asleep, they cannot give informed consent. Having sex with them in such a state is legally classified as rape, carrying a base sentence of 3 to 10 years in prison. After the fact, it is nearly impossible to prove they had consented at the time. The only reliable course of action is to abstain from sex, and once the gathering ends, ensure they are returned to their own friends or family. Age verification follows Section 9, Article 18 (under 14 years of age). - Benefit: Article 236 of the Criminal Law stipulates that anyone who rapes a woman using violence, coercion, or other means faces a sentence of 3 to 10 years in prison. The phrase “other means” is not limited to physical force; it also covers situations where the victim is intoxicated or asleep and thus unable to consent. More severe circumstances — such as repeated offenses or especially egregious acts — incur sentences of 10 years or more, life imprisonment, or even the death penalty. The same article also states that raping a girl under 14 is treated as rape and punished more severely; age determination follows Section 9, Article 18 (under 14 years of age). A legal awareness article published by the Xicheng District People’s Procuratorate of Beijing notes that “sexually assaulting a woman after drugging or intoxicating her also constitutes rape.” The decisive factor is “whether the act violates the victim’s genuine will”; whether the victim resisted at the time is irrelevant. Article 237 of the Criminal Law governs forced indecency: anyone who uses violence, coercion, or other methods to force another person into indecent acts faces up to 5 years in prison or detention (nationwide). - Evidence grade: B - Sources: National People's Congress (1997). Criminal Law (Article 236). ; National People's Congress (Amended in 2020). Criminal Law (Article 237). (Reprinted and consolidated text by Beijing Public Security and Traffic Management Bureau); Beijing Xicheng District People’s Procuratorate (2018). Why are they no longer silent…. - Notes: This grade is assigned because the statutory text only contains the vague phrase “other means.” The assertion that “intoxication also counts as rape” originates from the procuratorate’s awareness article, not from an official judicial interpretation. The rape statutes explicitly reference women; when men are subjected to similar acts, they are prosecuted under the forced indecency statute, so gender makes no difference — no one may be touched under such circumstances. If you yourself are the victim, see Section 13, Article 42 (“After being sexually assaulted”) for appropriate steps to take. If you are so intoxicated that you lose consciousness, you face dual risks: being accused of a crime and being blackmailed; see Rule 32 of this section (“If the other party uses leverage to demand money, call the police”) for details. **Original text (Chinese):** ### 31. 对方喝到意识不清、睡着，或者可能不满 14 岁，就不要发生关系 - 成本：不花钱。代价是当时把事情停下来。难在当场停住。 - 说人话：对方喝到意识不清或者睡着，就没有能力表示同意，这时发生关系法律上也算强奸，基本刑是 3 到 10 年。事后你几乎无法证明对方当时同意。唯一可靠的做法是不发生关系，酒局散场把人交给对方自己的朋友或者家人。年龄的认定见第 9 节第 18 条（不满 14 岁）。 - 收益：《刑法》第二百三十六条：以暴力、胁迫或者其他手段强奸妇女的，处三年以上十年以下有期徒刑。「其他手段」不限于动手，对方意识不清、睡着时无法有效同意，就落在这四个字里。强奸妇女情节恶劣的，强奸妇女多人的等情形，处十年以上有期徒刑、无期徒刑或者死刑。同一条还规定，奸淫不满十四周岁的幼女的，以强奸论并从重处罚，幼女怎么认定见第 9 节第 18 条（不满 14 岁）。北京市西城区人民检察院的普法文章说，把妇女「麻醉、灌醉后实施性侵的，同样构成强奸罪」。关键在「是否违背了被害人内心真实意愿」，被害人当时有没有反抗「并非关键」。《刑法》第二百三十七条管强制猥亵：以暴力、胁迫或者其他方法强制猥亵他人的，处五年以下有期徒刑或者拘役（全国） - 证据等级：B - 来源：全国人大 (1997). 刑法（第二百三十六条）. ；全国人大 (2020 年修正). 刑法（第二百三十七条）. （北京市公安交管局转载整合文本）；北京市西城区人民检察院 (2018). 她们为什么不再沉默……. - 备注：给 B 是因为法条只写了「其他手段」四个字。「灌醉了也算强奸」出自检察院的普法文章，不是司法解释。强奸罪的法条只写了妇女。男性被这样侵害，按强制猥亵罪追究，所以对方是男是女都一样不能碰。自己是被害的一方，先做什么见第 13 节第 42 条（被性侵之后）。你自己喝到断片的时候，被指控和被敲诈这两种风险同时存在，见本节第 32 条（对方拿把柄来要钱就报警）。 **Evidence:** B. This grade is assigned because the statutory text only contains the vague phrase “other means.” The assertion that “intoxication also counts as rape” originates from the procuratorate’s awareness article, not from an official judicial interpretation. The rape statutes explicitly reference women; when men are subjected to similar acts, they are prosecuted under the forced indecency statute, so gender makes no difference — no one may be touched under such circumstances. If you yourself are the victim, see Section 13, Article 42 (“After being sexually assaulted”) for appropriate steps to take. If you are so intoxicated that you lose consciousness, you face dual risks: being accused of a crime and being blackmailed; see Rule 32 of this section (“If the other party uses leverage to demand money, call the police”) for details. **Source summary:** If the other person is intoxicated or asleep, they cannot give informed consent. Having sex with them in such a state is legally classified as rape, carrying a base sentence of 3 to 10 years in prison. After the fact, it is nearly impossible to prove they had consented at the time. The only reliable course of action is to abstain from sex, and once the gathering ends, ensure they are returned to their own friends or family. Age verification follows Section 9, Article 18 (under 14 years of age). **Low-ROI detour:** Move “If the other person is intoxicated, unconscious, or under 14, do not have sex with them” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If the other person is intoxicated or asleep, they cannot give informed consent. Having sex with them in such a state is legally classified as rape, carrying a base sentence of 3 to 10 years in prison. After the fact, it is nearly impossible to prove they had consented at the time. The only reliable course of action is to abstain from sex, and once the gathering ends, ensure they are returned to their own friends or family. Age verification follows Section 9, Article 18 (under 14 years of age).” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-032; 09-018; 13-042 **Source links:** [全国人大 (1997). 刑法（第二百三十六条）.](https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml); [全国人大 (2020 年修正). 刑法（第二百三十七条）.](https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html); [北京市西城区人民检察院 (2018). 她们为什么不再沉默…….](https://www.bjjc.gov.cn/c/xicheng/xjjsl/320654084.jhtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-032 — If someone threatens to call the police, post intimate photos, or inform your workplace unless you pay up — don’t give them a single cent and don’t delete any records; call the police right away. Original title: 发生关系、裸聊之后对方拿报警、发照片、告诉你单位来要钱，一分钱不给，一条记录不删，直接报警 **Source text (English):** ### 32. If someone threatens to call the police, post intimate photos, or inform your workplace unless you pay up — don’t give them a single cent and don’t delete any records; call the police right away. - Cost: There’s no monetary cost. Take screenshots of their account info, chat logs, and payment codes, then head to the nearest police station with your phone. The hardest part is resisting the urge to “pay to make it go away.” - In plain terms: Using threats like “I’ll call the cops” or “I’ll send these photos to your boss” to force you to pay is extortion. Paying even once only invites more demands. If they actually post the photos, that adds another criminal charge. Extortion involving sums between 2,000 and 5,000 yuan carries a maximum sentence of three years; amounts from 30,000 to 100,000 yuan can lead to 3–10 years behind bars. - Benefit: Article 274 of the Criminal Law stipulates that extortion of property — whether a single sizable sum or repeated smaller ones — is punishable by up to three years in prison, detention, or probation, plus a fine. Larger or especially egregious cases incur longer sentences. The Supreme People’s Court and Supreme People’s Procuratorate further define these thresholds: 2,000–5,000 yuan marks “a relatively large amount”; 30,000–100,000 yuan is “a huge amount”; 300,000–500,000 yuan qualifies as “an especially huge amount.” Article 1032 of the Civil Code protects privacy, while Article 1033 bars any interference with personal peace via calls, texts, or messaging apps. - Evidence grade: A - Sources: National People's Congress (amended in 2020). Criminal Law (Article 274). (Reprinted and consolidated text by Beijing Public Security and Traffic Management Bureau); Supreme People's Court of China, Supreme People's Procuratorate of China (2013). Interpretation on Several Issues Concerning the Application of Law in Handling Criminal Cases of Extortion (Fa Interpretation [2013] No. 10). ; National People’s Congress (2020). Civil Code (Articles 1032, 1033). ; National People's Congress (2020). Civil Code (Article 1195): "The rights holder has the right to notify the network service provider to take deletion, blocking, Necessary measures such as disconnecting the link. The notification should include preliminary evidence of infringement and the true identity information of the right holder. "If necessary measures are not taken in a timely manner, the network user shall be jointly and severally liable for the expanded damage." (National Laws and Regulations Database); Fujian Provincial Public Security Department (2024). Because of a "hookup" message, I was saddled with a debt of RMB 230,000. ; Procuratorate Daily (2018). Unrepentant after being sentenced twice, exposing privacy to threaten netizens (Reprinted from the website of the People's Procuratorate of Gulou District, Xuzhou City). ; Procuratorate Daily (2022). A man threatened 10 women to have a relationship with them by publishing nude photos, and big data screening "called the police"! (Supreme People's Procuratorate of China website). - Notes: Exact monetary thresholds vary by province within the limits set by national law. Repeated extortion — even if each sum is modest — also qualifies as a serious offense. Never delete chats, photos, or accounts; doing so destroys crucial evidence. If authorities open an investigation, those records become vital proof on your behalf. Avoid any notion of “installment negotiations” — most online extortion rings operate overseas and employ malware to harvest contacts. Threats to expose someone’s sexual orientation are equally illegal. In one Jiangsu case, a repeat offender demanded 14,500 yuan after arranging a meeting; he was prosecuted despite prior convictions for similar tactics. Using nude images to coerce sexual acts constitutes rape. In Zhejiang, a perpetrator amassed nude photos of ten women and blackmailed them; even when victims never met him, courts still convicted him of attempted rape. Never share intimate images online. Conversely, if you’re the victim seeking compensation, higher amounts do not automatically constitute extortion — see Section 36 for details. Should photos appear online, the Civil Code (Article 1195) entitles you to demand removal from platforms; failure to act promptly can make them jointly liable for ensuing damages. 〔2013〕 〔2013〕 **Original text (Chinese):** ### 32. 发生关系、裸聊之后对方拿报警、发照片、告诉你单位来要钱，一分钱不给，一条记录不删，直接报警 - 成本：不花钱。截图对方的账号、聊天记录和收款码，带着手机去派出所。难的是忍住「先给钱平事」的念头。 - 说人话：拿「我去报警」「把照片发给你单位」要挟你给钱，是敲诈勒索。一分钱不给，一条记录不删，当场报警，给了第一笔就会有第二笔。对方真把照片发出去，是他多一条罪。敲诈 2000 到 5000 元以上就判 3 年以下，3 万到 10 万以上判 3 到 10 年。 - 收益：《刑法》第二百七十四条：敲诈勒索公私财物，数额较大或者多次敲诈勒索的，处三年以下有期徒刑、拘役或者管制，并处或者单处罚金。拘役是短期关押，管制是不关押但限制自由，并处或者单处罚金就是另外罚钱或者只罚钱。数额巨大或者有其他严重情节的，处三年以上十年以下有期徒刑，并处罚金。数额特别巨大或者有其他特别严重情节的，处十年以上有期徒刑，并处罚金。两高还有一份解释：《关于办理敲诈勒索刑事案件适用法律若干问题的解释》（法释〔2013〕10 号，2013 年 4 月 27 日起施行）。这份解释的第一条定了三档金额。敲诈勒索公私财物价值二千元至五千元以上的，认定为「数额较大」。三万元至十万元以上的，认定为「数额巨大」。三十万元至五十万元以上的，认定为「数额特别巨大」。第三条：二年内敲诈勒索三次以上的，应当认定为「多次敲诈勒索」（全国）。民法典第一千零三十二条：任何组织或者个人不得以刺探、侵扰、泄露、公开等方式侵害他人的隐私权。第一千零三十三条禁止以电话、短信、即时通讯工具等方式侵扰私人生活安宁。所以对方真把照片发出去，是他多一条罪。福建省公安厅同类案件提示的原话是：「一定要保存好证据，及时拨打 110，切勿继续转账」 - 证据等级：A - 来源：全国人大 (2020 年修正). 刑法（第二百七十四条）. （北京市公安交管局转载整合文本）；最高人民法院、最高人民检察院 (2013). 关于办理敲诈勒索刑事案件适用法律若干问题的解释（法释〔2013〕10 号）. ；全国人大 (2020). 民法典（第一千零三十二、一千零三十三条）. ；全国人大 (2020). 民法典（第一千一百九十五条）：「权利人有权通知网络服务提供者采取删除、屏蔽、断开链接等必要措施。通知应当包括构成侵权的初步证据及权利人的真实身份信息」「未及时采取必要措施的，对损害的扩大部分与该网络用户承担连带责任」. （国家法律法规数据库）；福建省公安厅 (2024). 因为一条「约炮」信息，我背上 23 万的债务. ；检察日报 (2018). 两次获刑不思悔改　曝光隐私要挟网友（徐州市鼓楼区人民检察院网站转载）. ；检察日报 (2022). 男子以公布裸照威胁10名女性与其发生关系，大数据筛查「报警」！（最高人民检察院网站）. - 备注：三档金额是各省在司法解释给的幅度内自己定的。2000 到 5000 元以上算「数额较大」。3 万到 10 万元以上算「数额巨大」。30 万到 50 万元以上算「数额特别巨大」。落到你所在的省是哪个数，以当地标准为准。两年内敲诈三次以上的，每次金额不大也算「多次」。别自己删聊天记录、删照片、注销账号、拉黑了事，那是把自己的证据也删了，见本节第 5 条（被传唤先请律师、不删记录）。真被立案调查的，这些记录同时是你自证的材料。也别试图「谈判分期」。裸聊敲诈多是境外团伙干的，他们一边录屏，一边用木马读走你的通讯录。「群发给家人」是话术，报警后照样能立案。拿「告诉你家里人你喜欢同性」要挟要钱，也是同一种敲诈。江苏盐城有人在同性社交软件上约人见面后，这样要走 1.45 万元，受害人报案后他被起诉，此前他已两次因同样手法被判刑。拿裸照逼人发生关系，按强奸罪追究。浙江象山有人在社交平台上骗到多名女性的裸照，再拿公布裸照威胁她们，查明的被害人有 10 人。其中一人收到威胁就报了警，两人没见过面，检察院仍按强奸未遂处理，最后以强奸罪、强制猥亵罪起诉。所以别给网上认识的人发裸照。反过来，你自己是受害人、去向侵权方索赔的，金额高也不等于敲诈，见本节第 36 条（自己是受害人去索赔）。照片真被发到网上的，可以通知平台删除。民法典第一千一百九十五条规定，你有权通知平台删除、屏蔽、断开链接，通知里要附上侵权的初步证据和你的真实身份信息。平台收到通知不及时处理的，扩大的那部分损害由它和发帖人一起赔。 **Evidence:** A. Exact monetary thresholds vary by province within the limits set by national law. Repeated extortion — even if each sum is modest — also qualifies as a serious offense. Never delete chats, photos, or accounts; doing so destroys crucial evidence. If authorities open an investigation, those records become vital proof on your behalf. Avoid any notion of “installment negotiations” — most online extortion rings operate overseas and employ malware to harvest contacts. Threats to expose someone’s sexual orientation are equally illegal. In one Jiangsu case, a repeat offender demanded 14,500 yuan after arranging a meeting; he was prosecuted despite prior convictions for similar tactics. Using nude images to coerce sexual acts constitutes rape. In Zhejiang, a perpetrator amassed nude photos of ten women and blackmailed them; even when victims never met him, courts still convicted him of attempted rape. Never share intimate images online. Conversely, if you’re the victim seeking compensation, higher amounts do not automatically constitute extortion — see Section 36 for details. Should photos appear online, the Civil Code (Article 1195) entitles you to demand removal from platforms; failure to act promptly can make them jointly liable for ensuing damages. 〔2013〕 〔2013〕 **Source summary:** Using threats like “I’ll call the cops” or “I’ll send these photos to your boss” to force you to pay is extortion. Paying even once only invites more demands. If they actually post the photos, that adds another criminal charge. Extortion involving sums between 2,000 and 5,000 yuan carries a maximum sentence of three years; amounts from 30,000 to 100,000 yuan can lead to 3–10 years behind bars. **Low-ROI detour:** Move “If someone threatens to call the police, post intimate photos, or inform your workplace unless you pay up — don’t give them a single cent and don’t delete any records; call the police right away.” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Using threats like “I’ll call the cops” or “I’ll send these photos to your boss” to force you to pay is extortion. Paying even once only invites more demands. If they actually post the photos, that adds another criminal charge. Extortion involving sums between 2,000 and 5,000 yuan carries a maximum sentence of three years; amounts from 30,000 to 100,000 yuan can lead to 3–10 years behind bars.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-005; 08-036 **Source links:** [全国人大 (2020 年修正). 刑法（第二百七十四条）.](https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html); [最高人民法院、最高人民检察院 (2013). 关于办理敲诈勒索刑事案件适用法律若干问题的解释（法释〔2013〕10 号）.](https://www.court.gov.cn/zixun/xiangqing/5310.html); [全国人大 (2020). 民法典（第一千零三十二、一千零三十三条）.](https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml); [全国人大 (2020). 民法典（第一千一百九十五条）：「权利人有权通知网络服务提供者采取删除、屏蔽、断开链接等必要措施。通知应当包括构成侵权的初步证据及权利人的真实身份信息」「未及时采取必要措施的，对损害的扩大部分与该网络用户承担连带责任」.](https://flk.npc.gov.cn/detail?id=ff808081729d1efe01729d50b5c500bf); [福建省公安厅 (2024). 因为一条「约炮」信息，我背上 23 万的债务.](http://gat.fujian.gov.cn/ztzl/fjjffpzxrx/spjq/202403/t20240307_6410612.htm); [检察日报 (2018). 两次获刑不思悔改　曝光隐私要挟网友（徐州市鼓楼区人民检察院网站转载）.](https://xzgl.jsjc.gov.cn/jianwu/baxiang/201804/t20180409_420934.shtml); [检察日报 (2022). 男子以公布裸照威胁10名女性与其发生关系，大数据筛查「报警」！（最高人民检察院网站）.](https://www.spp.gov.cn/zdgz/202212/t20221212_595435.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-033 — If someone falsely accuses you, you can seek legal consequences: up to 5 days of detention for minor violations, up to 3 years in prison for criminal acts Original title: 被人捏造事实举报，可以要求追究：够治安处罚的拘留 5 日起，够罪的判 3 年以下 **Source text (English):** ### 33. If someone falsely accuses you, you can seek legal consequences: up to 5 days of detention for minor violations, up to 3 years in prison for criminal acts - Cost: No cost at all. You simply file a report with local police, explaining that the accusations are false. The real challenge lies in providing proof that the person deliberately fabricated the claims. - In plain terms: It is illegal to make up false accusations in an attempt to get someone punished under criminal or public order laws. For minor violations, offenders may face up to 5 days of detention or a fine under $1000. More serious cases can result in 5–10 days of detention, possibly with a similar fine. When the actions meet the threshold for a crime, they fall under the offense of false accusation, punishable by up to 3 years in prison. However, simple mistakes or unintentional errors do not count as intentional wrongdoing. To hold someone accountable, you must prove they acted with deliberate malice. - Benefit: Article 50 of the Public Security Administration Punishment Law (revised June 27, 2025, effective January 1, 2026) addresses false accusations. Anyone who fabricates facts to get another person penalized under criminal or public order statutes faces up to 5 days of detention or a fine up to $1000; repeat offenders may receive 5–10 days of detention plus a comparable fine. Article 243 of the Criminal Law defines the crime of false accusation: those who deliberately invent facts to provoke criminal prosecution can be sentenced to up to 3 years of imprisonment, or up to 10 years if serious harm results. Public officials committing such acts receive harsher sentences within the same penalty range. Conversely, unintentional errors or honest mistakes do not trigger these provisions. - Evidence grade: A - Sources: Standing Committee of the National People's Congress (2025). Public Security Administration Punishment Law (revised in 2025, Article 50). (Full text reproduced by Beijing Municipal Public Security Bureau); National People's Congress (1997). Criminal Law (Article 243). - Notes: To successfully pursue legal action, you must demonstrate both that false facts were invented and that the perpetrator acted with intent — not merely that you did not commit the alleged act. Proving intent is far more difficult than disproving your own guilt. Keep in mind that legal consequences are not guaranteed. No nationwide statistics exist on how often false accusations lead to convictions, so we cannot provide prevalence rates or gender breakdowns. For guidance on proving your innocence and seeking compensation, refer to sections 34 and 35 of this chapter. **Original text (Chinese):** ### 33. 被人捏造事实举报，可以要求追究：够治安处罚的拘留 5 日起，够罪的判 3 年以下 - 成本：不花钱。去公安机关报案，说明对方是捏造的。难在拿出东西证明他是故意编的。 - 说人话：捏造事实诬告陷害别人，想让他被追究刑责或者被治安处罚，本身就是违法。这种要拘留 5 日以下，或者罚 1000 元以下。情节较重的，拘留 5 到 10 日。够得上犯罪的是诬告陷害罪，判 3 年以下。但记错了、告错了不算，要追究对方，你得证明他是有意诬陷。 - 收益：《治安管理处罚法》（2025 年 6 月 27 日修订，2026 年 1 月 1 日起施行）第五十条管的是诬告。捏造事实诬告陷害他人，企图使他人受到刑事追究或者受到治安管理处罚的，要处罚。处五日以下拘留，或者一千元以下罚款。情节较重的，处五日以上十日以下拘留，可以并处一千元以下罚款。《刑法》第二百四十三条管的是诬告陷害罪。捏造事实诬告陷害他人，意图使他人受刑事追究，情节严重的，处三年以下有期徒刑、拘役或者管制。造成严重后果的，处三年以上十年以下有期徒刑。国家机关工作人员犯前款罪的，从重处罚，从重是指在同一档刑罚里往重里判。不是有意诬陷，而是错告，或者检举失实的，不适用前两款的规定。记错了、告错了，不按这两款追究（全国） - 证据等级：A - 来源：全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第五十条）. （北京市公安局转载全文）；全国人大 (1997). 刑法（第二百四十三条）. - 备注：要追究对方，光证明「我没做过」不够，还要证明他「捏造事实」并且「有意诬陷」。后者难证明得多，追究不一定能成。全国范围内没有公开的诬告立案与处理统计，本书查不到，因此不写发生率，也不写性别分布。自己被指控后的举证和救济，见本节第 34、35 条（证据不足应判无罪、国家赔偿）。 **Evidence:** A. To successfully pursue legal action, you must demonstrate both that false facts were invented and that the perpetrator acted with intent — not merely that you did not commit the alleged act. Proving intent is far more difficult than disproving your own guilt. Keep in mind that legal consequences are not guaranteed. No nationwide statistics exist on how often false accusations lead to convictions, so we cannot provide prevalence rates or gender breakdowns. For guidance on proving your innocence and seeking compensation, refer to sections 34 and 35 of this chapter. **Source summary:** It is illegal to make up false accusations in an attempt to get someone punished under criminal or public order laws. For minor violations, offenders may face up to 5 days of detention or a fine under $1000. More serious cases can result in 5–10 days of detention, possibly with a similar fine. When the actions meet the threshold for a crime, they fall under the offense of false accusation, punishable by up to 3 years in prison. However, simple mistakes or unintentional errors do not count as intentional wrongdoing. To hold someone accountable, you must prove they acted with deliberate malice. **Low-ROI detour:** Move “If someone falsely accuses you, you can seek legal consequences: up to 5 days of detention for minor violations, up to 3 years in prison for criminal acts” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “It is illegal to make up false accusations in an attempt to get someone punished under criminal or public order laws. For minor violations, offenders may face up to 5 days of detention or a fine under $1000. More serious cases can result in 5–10 days of detention, possibly with a similar fine. When the actions meet the threshold for a crime, they fall under the offense of false accusation, punishable by up to 3 years in prison. However, simple mistakes or unintentional errors do not count as intentional wrongdoing. To hold someone accountable, you must prove they acted with deliberate malice.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第五十条）.](https://gaj.beijing.gov.cn/wsgs/2024zcwj/zcfg/202506/t20250630_4134266.html); [全国人大 (1997). 刑法（第二百四十三条）.](https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-034 — Insufficient evidence alone warrants acquittal; coerced confessions must be excluded; appeals and retrials remain possible after conviction Original title: 证据不足本来就应当判无罪，逼出来的口供应当排除；判了还有申诉和再审 **Source text (English):** ### 34. Insufficient evidence alone warrants acquittal; coerced confessions must be excluded; appeals and retrials remain possible after conviction - Cost: Pursuing these procedures costs nothing in terms of fees, but appeals and retrials demand considerable time. Typically, hiring a lawyer is necessary, with fees starting at several thousand yuan. Those facing financial hardship may apply for legal aid — see Section 5 (“Hire a lawyer immediately after being charged”) for details. The real challenge lies in persisting through multiple rounds of proceedings without giving up. - In plain terms: The Criminal Procedure Law sets clear thresholds for conviction: evidence must be verified through legally prescribed procedures and must collectively leave no reasonable doubt about the facts. When these criteria cannot be met, acquittal is mandatory. Confessions extracted via torture or testimonies obtained through violence and threats must be excluded from consideration and cannot serve as a basis for sentencing. Once a verdict takes effect, the defendant, their legal representatives, and close relatives retain the right to file an appeal. - Benefit: Article 55 of the Criminal Procedure Law stipulates that evidence must be both authentic and sufficient: it must be verified through legally prescribed procedures, and the totality of evidence must eliminate any reasonable doubt regarding the facts. Eliminating reasonable doubt means that, when all evidence is considered together, no other plausible explanation for those facts remains. Article 56 further states that any statements from suspects or defendants obtained through torture or any testimonies or victim statements gathered via violence or threats must be excluded from legal proceedings. Should such evidence be identified during investigation, prosecution, or trial, it must be discarded and cannot inform prosecution recommendations, decisions, or sentencing. Article 200(3) explicitly provides that when evidence proves insufficient to establish guilt, a verdict of acquittal must be rendered on the grounds that the alleged crime cannot be proven. Article 252 preserves the right to appeal: defendants, their legal representatives, and close relatives may petition courts or procuratorates against finalized judgments or rulings. However, filing an appeal does not suspend the execution of the original verdict; appeals and enforcement proceed independently. Article 253 enumerates circumstances under which courts are obligated to conduct a retrial nationwide. - Evidence grade: A - Sources: Standing Committee of the National People's Congress (2018). Criminal Procedure Law (2018 amendment, Articles 55, 56, 200, 252, 253). - Notes: These provisions represent minimum legal safeguards rather than guarantees of specific outcomes. No verifiable official statistics exist in China regarding acquittal rates in criminal cases or success rates for appeals and retrials, so no percentages or case-specific evaluations are provided here. Three concrete steps remain available to individuals: first, hire a lawyer immediately after the initial interrogation — see Section 5 (“Hire a lawyer immediately after being charged”) for guidance; second, carefully review and sign any official transcripts only after reading them in full; third, avoid admitting guilt to “get out sooner,” as pleading guilty and accepting punishment may earn leniency but does not grant immunity from liability. Where statutory conditions are met, courts are legally required to conduct a retrial. **Original text (Chinese):** ### 34. 证据不足本来就应当判无罪，逼出来的口供应当排除；判了还有申诉和再审 - 成本：走程序本身不花钱，但申诉和再审都很耗时间。通常要请律师，律师费几千元起。经济困难的可以申请法律援助，见本节第 5 条（被指控先请律师）。难在一轮轮等下去不放弃。 - 说人话：定罪的门槛写在刑事诉讼法里：定案的证据要经过法定程序查证属实，还要综合全案证据排除合理怀疑。做不到，就应当判无罪。刑讯逼供得来的口供、暴力威胁得来的证言，都应当排除，不能作为判决的依据。判决生效之后，你和你的法定代理人、近亲属还可以申诉。 - 收益：《刑事诉讼法》第五十五条：证据确实、充分，要符合这些条件——定案的证据都经过法定程序查证属实，综合全案证据对认定的事实已经排除合理怀疑。排除合理怀疑，就是把全案证据合起来看，认定的事实不能还留着说得通的另一种可能。第五十六条：采用刑讯逼供等非法方法收集的犯罪嫌疑人、被告人供述，以及采用暴力、威胁等非法方法收集的证人证言、被害人陈述，应当予以排除。在侦查、审查起诉、审判时发现有应当排除的证据的，应当依法予以排除，不得作为起诉意见、起诉决定和判决的依据。第二百条第（三）项：证据不足，不能认定被告人有罪的，应当作出证据不足、指控的犯罪不能成立的无罪判决。第二百五十二条给了申诉的路。当事人及其法定代理人、近亲属，对已经发生法律效力的判决、裁定，可以向人民法院或者人民检察院提出申诉。但申诉不能停止判决、裁定的执行。第二百五十三条列举了人民法院应当重新审判的情形（全国） - 证据等级：A - 来源：全国人大常委会 (2018). 刑事诉讼法（2018 年修正，第五十五、五十六、二百、二百五十二、二百五十三条）. - 备注：这些是制度写明的底线，结果并没有保证。本书没有中国刑事案件无罪率、申诉改判率的可核对官方数据，所以不写比例，也不评价个案。自己能做的有三件事。第一，第一次讯问之后就委托律师，见本节第 5 条（被指控先请律师）。第二，笔录逐字看完再签。第三，别为了「早点出去」认下没做过的事，认罪认罚只能从宽，免不了责。符合法定情形的，法院应当重新审判。 **Evidence:** A. These provisions represent minimum legal safeguards rather than guarantees of specific outcomes. No verifiable official statistics exist in China regarding acquittal rates in criminal cases or success rates for appeals and retrials, so no percentages or case-specific evaluations are provided here. Three concrete steps remain available to individuals: first, hire a lawyer immediately after the initial interrogation — see Section 5 (“Hire a lawyer immediately after being charged”) for guidance; second, carefully review and sign any official transcripts only after reading them in full; third, avoid admitting guilt to “get out sooner,” as pleading guilty and accepting punishment may earn leniency but does not grant immunity from liability. Where statutory conditions are met, courts are legally required to conduct a retrial. **Source summary:** The Criminal Procedure Law sets clear thresholds for conviction: evidence must be verified through legally prescribed procedures and must collectively leave no reasonable doubt about the facts. When these criteria cannot be met, acquittal is mandatory. Confessions extracted via torture or testimonies obtained through violence and threats must be excluded from consideration and cannot serve as a basis for sentencing. Once a verdict takes effect, the defendant, their legal representatives, and close relatives retain the right to file an appeal. **Low-ROI detour:** Move “Insufficient evidence alone warrants acquittal; coerced confessions must be excluded; appeals and retrials remain possible after conviction” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The Criminal Procedure Law sets clear thresholds for conviction: evidence must be verified through legally prescribed procedures and must collectively leave no reasonable doubt about the facts. When these criteria cannot be met, acquittal is mandatory. Confessions extracted via torture or testimonies obtained through violence and threats must be excluded from consideration and cannot serve as a basis for sentencing. Once a verdict takes effect, the defendant, their legal representatives, and close relatives retain the right to file an appeal.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-005 **Source links:** [全国人大常委会 (2018). 刑事诉讼法（2018 年修正，第五十五、五十六、二百、二百五十二、二百五十三条）.](https://www.spp.gov.cn/zdgz/201810/t20181027_396818.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-035 — For individuals released from detention after a case is dropped, charges are withdrawn, or they are acquitted, applying for state compensation is possible — compensation is calculated on a daily basis. Original title: 被羁押后撤案、不起诉或者判无罪的，去申请国家赔偿，按天算钱 **Source text (English):** ### 35. For individuals released from detention after a case is dropped, charges are withdrawn, or they are acquitted, applying for state compensation is possible — compensation is calculated on a daily basis. - Cost: No expense is required. The compensation application must be submitted to the same agency that originally ordered the detention, arrest, prosecution, or sentencing. - In plain terms: If you were detained or arrested and later released when the case was dropped, charges were withdrawn, or you were acquitted, you may apply for state compensation. Compensation is paid for each day spent in custody. Starting May 18, 2026, the daily rate is 495.94 yuan, amounting to roughly 180,000 yuan per year. In cases involving severe harm, additional compensation for emotional distress may also be awarded. However, no compensation applies if you committed an offense but were not prosecuted due to minor circumstances, if the statute of limitations has expired, or if you provided false statements yourself. - Benefit: Article 17 of the State Compensation Law outlines specific circumstances under which victims are entitled to compensation. The first involves unlawful detention: if a citizen is detained contrary to criminal procedure law or beyond the legally permitted duration, and the case is later dropped, charges withdrawn, or the individual acquitted, compensation is due. The second applies to unlawful arrest: if arrest follows but the case is ultimately dropped, charges withdrawn, or the individual acquitted, compensation remains applicable. The third concerns retrials: if a conviction is overturned via a retrial under the supervision procedure and the original sentence has already been served, compensation is likewise required. Article 33 stipulates that compensation for unlawful deprivation of personal liberty must be calculated using the average daily wage of urban non-private sector workers from the prior year. Article 35 mandates that in cases causing emotional harm, authorities must take steps to eliminate negative effects, restore reputation, and offer apologies; substantial harm also warrants payment of emotional distress compensation. Article 19 lists six scenarios where no compensation is granted: providing false statements or fabricated evidence leading to detention; detaining individuals exempt from criminal responsibility under Articles 17 and 18 of the Criminal Law (such as minors or mentally ill persons); detaining individuals exempt from prosecution under criminal procedure law (including those whose actions were minor and non-criminal, those beyond the statute of limitations, or those deceased); actions unrelated to official duties performed by law enforcement; self-inflicted harm; and other legally defined exceptions. A 2015 judicial interpretation by the Supreme People’s Court and Supreme People’s Procuratorate reaffirms that no compensation applies to individuals exempt from criminal responsibility or those whose charges are withdrawn under discretionary provisions. However, if a court later convicts and sentences someone to imprisonment or life imprisonment after a wrongful prosecution, compensation remains due for any period spent in custody post-conviction. Additionally, authorities denying compensation on grounds of false statements or self-inflicted harm must provide supporting evidence. On May 15, 2026, the National Bureau of Statistics reported that the average annual wage for urban non-private sector workers in 2025 was approximately 129,441 yuan, resulting in a daily compensation rate of 495.94 yuan effective May 18, 2026. This supersedes the prior rate of 475.52 yuan implemented in May 2025. - Evidence grade: A - Sources: Standing Committee of the National People's Congress (amended in 2012). State Compensation Law (Articles 17, 19, 33, 35). (Reprinted by National Bureau of Statistics of China); Supreme People's Procuratorate of China (2026). Supreme People's Court of China, Supreme People's Procuratorate of China (2015). Interpretation of several issues concerning the applicable law in handling criminal compensation cases. (Fa Interpretation [2015] No. 24, Articles 7 and 8). ; National People’s Congress (2018). Criminal Procedure Law (2018 Amendment, Articles 16, 177, 181, 284, 290). . Article 19 of the State Compensation Law and this interpretation refer to the Articles of the 2012 Criminal Procedure Law (Article 15, Article 173 Paragraph 2, Article 273 Paragraph 2, Article 279). After the amendment in 2018, they correspond to Article 16, Article 177 Paragraph 2, Article 284 Paragraph 2, and Article 290. - Notes: This daily compensation rate is updated each May based on the latest annual wage statistics released by the National Bureau of Statistics; always verify the current figure before applying. When obtaining a decision document stating charges are withdrawn, check whether it cites “no criminal facts” or “insufficient evidence” — these justify a compensation claim. Conversely, if the document mentions “minor criminal circumstances” or an expired statute of limitations, compensation is generally ineligible. Should you disagree with a discretionary non-prosecution decision, you may file an appeal with the procuratorate within seven days. Emotional distress compensation is determined case-by-case by authorities without a standardized formula. The agency responsible for compensation is the same body that ordered your detention — whether police, procuratorate, or court — so begin there. If dissatisfied with their response, further appeals may be pursued under the State Compensation Law. For practical examples, refer to Section 36, which details Guo Li’s case: detained for 1,826 days, he received roughly 472,733 yuan for unlawful detention and an additional 165,450 yuan for emotional distress, calculated using the 2016 daily wage rate of 258.89 yuan. Conversely, compensation does not extend to lost wages, physical injury recovery costs, property damage, legal fees, or living allowances while in custody, as explicitly excluded under the law. 〔129000〕 〔473000〕 〔472733.14〕 〔165000〕 〔88880000〕 **Original text (Chinese):** ### 35. 被羁押后撤案、不起诉或者判无罪的，去申请国家赔偿，按天算钱 - 成本：不花钱。向当初作出拘留、逮捕、起诉或者判决的那个机关提出赔偿申请。 - 说人话：被拘留、逮捕后又撤案、不起诉或判无罪的，能申请国家赔偿。被关的日子按天赔，2026 年 5 月 18 日起每天 495.94 元，一年约 18 万元。后果严重的另给精神损害抚慰金。犯了事只因情节轻微不起诉的，不赔。过了追诉期、没到年龄、自己作假口供的也不赔。 - 收益：《国家赔偿法》第十七条列了几种情形，受害人有取得赔偿的权利。第一种是拘留：违反刑事诉讼法规定对公民采取拘留措施，或者依法拘留但超过法定时限。这之后决定撤销案件、不起诉，或者判决宣告无罪终止追究刑事责任的。第二种是逮捕：对公民采取逮捕措施后，决定撤销案件、不起诉，或者判决宣告无罪终止追究刑事责任的。第三种是再审：案子按审判监督程序再审改判无罪，原判刑罚已经执行的。审判监督程序就是把已经生效的判决重新拿出来审的程序。第三十三条：侵犯公民人身自由的，每日赔偿金按照国家上年度职工日平均工资计算。第三十五条：致人精神损害的，应当在侵权行为影响的范围内为受害人消除影响、恢复名誉、赔礼道歉，造成严重后果的应当支付相应的精神损害抚慰金。第十九条列了六种国家不赔的情形。一是自己故意作假口供，或者伪造其他有罪证据，因此被关或者被判刑。二是按刑法第十七条、第十八条不负刑事责任的人被关，比如没到负刑事责任的年龄，或者精神病人在不能辨认、不能控制自己行为的时候造成危害。三是按刑事诉讼法规定不追究刑事责任的人被关。这包括情节显著轻微、危害不大，不认为是犯罪的，过了追诉时效的，嫌疑人死亡的。也包括犯罪情节轻微、检察院决定不起诉的，就是常说的相对不起诉（也叫酌定不起诉）。未成年人附条件不起诉考验期满后不起诉的，和被害人达成和解后不起诉的，同样在内。四是办案人员和行使职权无关的个人行为。五是自己自伤、自残等故意行为造成的损害。六是法律规定的其他情形。两高 2015 年的刑事赔偿司法解释第七条再次确认：不负刑事责任的人和相对不起诉的人被羁押，国家不赔。但起诉后被法院错判拘役、有期徒刑、无期徒刑并已执行的，判决确定后继续关押的那段仍然要赔。该解释第八条：办案机关以「你自己作假口供」「你自己自伤自残」为理由不赔的，由办案机关举证。最高人民检察院 2026 年 5 月发了通知。国家统计局 2026 年 5 月 15 日公布，2025 年全国城镇非私营单位就业人员年平均工资约 12.9 万元（129441 元）。据此算出的日平均工资为 495.94 元。各级检察院自 2026 年 5 月 18 日起作出国家赔偿决定时，对侵犯公民人身自由的赔偿金按每日 495.94 元计算。上一个标准是每日 475.52 元，从 2025 年 5 月起用（全国） - 证据等级：A - 来源：全国人大常委会 (2012 年修正). 国家赔偿法（第十七、十九、三十三、三十五条）. （国家统计局转载）；最高人民检察院 (2026). 最高人民检察院公布最新侵犯公民人身自由的赔偿金标准. ；最高人民法院、最高人民检察院 (2015). 关于办理刑事赔偿案件适用法律若干问题的解释（法释〔2015〕24 号，第七、八条）. ；全国人大 (2018). 刑事诉讼法（2018 年修正，第十六、一百七十七、一百八十一、二百八十四、二百九十条）. 。国家赔偿法第十九条和该解释引的是 2012 年刑事诉讼法条号（第十五条、第一百七十三条第二款、第二百七十三条第二款、第二百七十九条），2018 年修正后依次对应第十六条、第一百七十七条第二款、第二百八十四条第二款、第二百九十条 - 备注：这个按天算的标准，每年 5 月随国家统计局公布的上年度城镇非私营单位年平均工资更新。用的时候查当年的数字，别直接套本条这个。拿到不起诉决定书，先看它写的依据。写的是「没有犯罪事实」或者「证据不足」，可以申请赔偿。写的是「犯罪情节轻微」，或者过了追诉时效，被关的日子原则上赔不了。不服相对不起诉的，收到决定书后 7 日内可以向检察院申诉。精神损害抚慰金由办案机关按后果定，没有统一公式。该赔钱的是当初决定关你的那个机关（公安、检察院或者法院），先找它提。对它的处理不服，再按国家赔偿法的程序往上申请。实际怎么算，可以看本节第 36 条（自己是受害人去索赔）里郭利那个案子的决定书。郭利被关了 1826 天。赔偿按作决定那一年的标准算，不按关他那一年的，用的是 2016 年度全国职工日平均工资 258.89 元。限制人身自由这部分赔了约 47.3 万元（472733.14 元），另给精神损害抚慰金约 16.5 万元（165450 元）。他自己申请的十年精神损害抚慰金 8888 万元，超出的部分不支持。也要知道哪些赔不了：那份决定书把误工费、身体健康方面的赔偿、财产损失、律师费、看守所的生活费补贴，都认定为不在国家赔偿的范围里。 **Evidence:** A. This daily compensation rate is updated each May based on the latest annual wage statistics released by the National Bureau of Statistics; always verify the current figure before applying. When obtaining a decision document stating charges are withdrawn, check whether it cites “no criminal facts” or “insufficient evidence” — these justify a compensation claim. Conversely, if the document mentions “minor criminal circumstances” or an expired statute of limitations, compensation is generally ineligible. Should you disagree with a discretionary non-prosecution decision, you may file an appeal with the procuratorate within seven days. Emotional distress compensation is determined case-by-case by authorities without a standardized formula. The agency responsible for compensation is the same body that ordered your detention — whether police, procuratorate, or court — so begin there. If dissatisfied with their response, further appeals may be pursued under the State Compensation Law. For practical examples, refer to Section 36, which details Guo Li’s case: detained for 1,826 days, he received roughly 472,733 yuan for unlawful detention and an additional 165,450 yuan for emotional distress, calculated using the 2016 daily wage rate of 258.89 yuan. Conversely, compensation does not extend to lost wages, physical injury recovery costs, property damage, legal fees, or living allowances while in custody, as explicitly excluded under the law. 〔129000〕 〔473000〕 〔472733.14〕 〔165000〕 〔88880000〕 **Source summary:** If you were detained or arrested and later released when the case was dropped, charges were withdrawn, or you were acquitted, you may apply for state compensation. Compensation is paid for each day spent in custody. Starting May 18, 2026, the daily rate is 495.94 yuan, amounting to roughly 180,000 yuan per year. In cases involving severe harm, additional compensation for emotional distress may also be awarded. However, no compensation applies if you committed an offense but were not prosecuted due to minor circumstances, if the statute of limitations has expired, or if you provided false statements yourself. **Low-ROI detour:** Move “For individuals released from detention after a case is dropped, charges are withdrawn, or they are acquitted, applying for state compensation is possible — compensation is calculated on a daily basis.” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If you were detained or arrested and later released when the case was dropped, charges were withdrawn, or you were acquitted, you may apply for state compensation. Compensation is paid for each day spent in custody. Starting May 18, 2026, the daily rate is 495.94 yuan, amounting to roughly 180,000 yuan per year. In cases involving severe harm, additional compensation for emotional distress may also be awarded. However, no compensation applies if you committed an offense but were not prosecuted due to minor circumstances, if the statute of limitations has expired, or if you provided false statements yourself.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大常委会 (2012 年修正). 国家赔偿法（第十七、十九、三十三、三十五条）.](https://www.stats.gov.cn/gk/tjfg/xgfxfg/202503/t20250306_1958899.html); [最高人民检察院 (2026). 最高人民检察院公布最新侵犯公民人身自由的赔偿金标准.](https://www.spp.gov.cn/xwfbh/wsfbh/202605/t20260519_727675.shtml); [最高人民法院、最高人民检察院 (2015). 关于办理刑事赔偿案件适用法律若干问题的解释（法释〔2015〕24 号，第七、八条）.](https://www.court.gov.cn/zixun/xiangqing/16409.html); [全国人大 (2018). 刑事诉讼法（2018 年修正，第十六、一百七十七、一百八十一、二百八十四、二百九十条）.](https://www.spp.gov.cn/zdgz/201810/t20181027_396818.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-036 — If you’re a victim seeking compensation, use channels like 12315, file a lawsuit, or hire a lawyer. Never meet the offending party alone, and don’t phrase “paying money” and “I won’t expose you” as a single condition. Original title: 自己是受害人去索赔，走 12315、起诉或者律师，别单独赴对方的约，别把「给钱」和「我不曝光」绑成一句话 **Source text (English):** ### 36. If you’re a victim seeking compensation, use channels like 12315, file a lawsuit, or hire a lawyer. Never meet the offending party alone, and don’t phrase “paying money” and “I won’t expose you” as a single condition. - Cost: No expense at all. You can file a complaint via 12315, take legal action in court, or hire an attorney. Make sure to record the entire meeting if you do meet in person. The real challenge is resisting the urge to negotiate directly with the other side on your own. - In plain terms: As a victim, you have every legal right to demand compensation from the party responsible for the harm — this doesn’t automatically make you a blackmailer just because your demands are high. Yet the consequences can be severe: Guo Li was initially sentenced to five years in prison for extortion before being later exonerated on appeal. Therefore, always use documented channels, avoid meeting the other party alone at a location they choose, and never link “paying money” with “I won’t go public” as one condition. - Benefit: Official precedent exists: after tests showed melamine contamination in certain batches of “Siren” brand milk powder in 2008, Guo Li’s daughter was found to have multiple bright echoes in her kidney tissue. Guo repeatedly demanded compensation from both the seller and Siren, and publicized the case via media. In June 2009, both parties reached an agreement: Siren paid 400000 yuan, and Guo signed a document waiving any further claims. Later, Siren filed a police report, and Guo was convicted of extortion and sentenced to five years in prison by the Chao’an County People’s Court. The Guangdong Provincial People’s Procuratorate then recommended a retrial, arguing that “existing evidence fails to prove Guo intended unlawful gain.” As a legal guardian, Guo “has the right to seek compensation from the milk powder manufacturer, and his actions are legally justified.” The recommendation also states that “consumers may expose and criticize any behavior infringing on their rights via mass media.” On April 7, 2017, the Guangdong Higher People’s Court acquitted Guo, ruling that “the original verdict lacked sufficient facts and evidence to prove Guo intended unlawful gain; his actions fell within the scope of civil disputes.” Guo was detained for 1826 days between July 23, 2009, and July 22, 2014 (Guangdong, retrial verdict 2017). - Evidence grade: B - Sources: Guangdong Provincial People's Procuratorate (2017). The Guangdong Provincial Procuratorate recommended that Guo Li be acquitted in the retrial case. (Guangdong Provincial People's Procuratorate official website); Guangdong Provincial Higher People's Court Compensation Committee (2018). Guo Li applied for retrial on the grounds of acquittal, state compensation case for compensation from the Intermediate People’s Court of Chaozhou City, Guangdong Province ((2018) Guangdong Commission Compensation No. 11). - Notes: This grade is assigned because only one case exists, so it can’t be generalized. It demonstrates two key points: seeking compensation is lawful, yet you may still face criminal investigation. The safest approach is hiring a lawyer or filing a lawsuit without any direct contact with the other party. Be especially cautious when they invite you to their location for “friendly talks” — such meetings often lead to police reports and criminal charges. Once a settlement is signed, any attempt to demand extra compensation can easily be interpreted as extortion. For guidance on handling criminal charges after such incidents, see sections 5, 34, and 35 (hire a lawyer promptly, lack of evidence warrants acquittal, and state compensation). Conversely, if the other party uses threats of reporting or leaking photos to demand money, refer to section 32. **Original text (Chinese):** ### 36. 自己是受害人去索赔，走 12315、起诉或者律师，别单独赴对方的约，别把「给钱」和「我不曝光」绑成一句话 - 成本：不花钱。通过 12315、去法院起诉，或者委托律师提出。见面谈的时候全程录音。难在忍住不自己跟对方单独谈。 - 说人话：自己是受害人，向侵权方索赔，本身有法律依据，不会因为「要价高」就自动变成敲诈勒索。但代价可能很大：郭利先被以敲诈勒索罪判了五年，后来才再审宣告无罪。所以走留痕的渠道，别单独去对方指定的地方谈，别把「给钱」和「我就不曝光」绑成一个条件说出口。 - 收益：官方案例：2008 年有关部门公布部分批次「施恩」牌奶粉含三聚氰胺之后，郭利之女的检查结果为「双肾中央集合系统内可见数个点状强回声」。郭利多次向销售商和施恩公司索赔，并向媒体曝光。2009 年 6 月双方达成协议，施恩公司补偿 40 万元，郭利出具书面材料表示不再追诉并放弃赔偿要求。此后公司报案，郭利被潮安县人民法院以敲诈勒索罪判处有期徒刑五年。广东省人民检察院提出了再审建议。建议认为「现有证据不足以证实郭利主观上具有非法占有的目的」。郭利作为法定监护人，「有权利向奶粉的生产厂家索赔，其索赔行为有法律依据」。建议还写着，「消费者对损害其合法权益的行为，有权通过大众传播媒介予以揭露、批评」。2017 年 4 月 7 日，广东省高级人民法院再审宣告郭利无罪。理由是「原审认定郭利以非法占有为目的，使用威胁、要挟的方法，强行索取财物行为的事实不清，证据不足，郭利的行为性质未超出民事纠纷的范畴」。郭利自 2009 年 7 月 23 日至 2014 年 7 月 22 日被羁押 1826 天（广东，2017 年再审改判） - 证据等级：B - 来源：广东省人民检察院 (2017). 广东省检察院再审建议对郭利案改判无罪. （广东省人民检察院官网）；广东省高级人民法院赔偿委员会 (2018). 郭利以再审无罪为由申请、广东省潮州市中级人民法院赔偿的国家赔偿案件（（2018）粤委赔 11 号）. - 备注：给 B 是因为这只是一个案子，不是能推广的比例。它同时说明两件事：索赔本身合法，以及你仍然可能被警方当成案子立案来查。风险最低的走法是把索赔交给律师，或者直接去法院起诉，自己不和对方单独接触。对方约你去他所在地「面谈解决」时尤其要留意，报案和立案通常发生在对方所在地。和解协议签了就照协议走，签完再另起一笔高额索赔，最容易被解读成「要挟」。被立案之后怎么处置，见本节第 5、34、35 条（先请律师、证据不足应判无罪、国家赔偿）。对方拿把柄向你索财的情形，见本节第 32 条（对方拿报警、发照片来要钱）。 **Evidence:** B. This grade is assigned because only one case exists, so it can’t be generalized. It demonstrates two key points: seeking compensation is lawful, yet you may still face criminal investigation. The safest approach is hiring a lawyer or filing a lawsuit without any direct contact with the other party. Be especially cautious when they invite you to their location for “friendly talks” — such meetings often lead to police reports and criminal charges. Once a settlement is signed, any attempt to demand extra compensation can easily be interpreted as extortion. For guidance on handling criminal charges after such incidents, see sections 5, 34, and 35 (hire a lawyer promptly, lack of evidence warrants acquittal, and state compensation). Conversely, if the other party uses threats of reporting or leaking photos to demand money, refer to section 32. **Source summary:** As a victim, you have every legal right to demand compensation from the party responsible for the harm — this doesn’t automatically make you a blackmailer just because your demands are high. Yet the consequences can be severe: Guo Li was initially sentenced to five years in prison for extortion before being later exonerated on appeal. Therefore, always use documented channels, avoid meeting the other party alone at a location they choose, and never link “paying money” with “I won’t go public” as one condition. **Low-ROI detour:** Move “If you’re a victim seeking compensation, use channels like 12315, file a lawsuit, or hire a lawyer. Never meet the offending party alone, and don’t phrase “paying money” and “I won’t expose you” as a single condition.” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “As a victim, you have every legal right to demand compensation from the party responsible for the harm — this doesn’t automatically make you a blackmailer just because your demands are high. Yet the consequences can be severe: Guo Li was initially sentenced to five years in prison for extortion before being later exonerated on appeal. Therefore, always use documented channels, avoid meeting the other party alone at a location they choose, and never link “paying money” with “I won’t go public” as one condition.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-032 **Source links:** [广东省人民检察院 (2017). 广东省检察院再审建议对郭利案改判无罪.](http://www.gd.jcy.gov.cn/jcyw2/201704/t20170411_1975029.shtml); [广东省高级人民法院赔偿委员会 (2018). 郭利以再审无罪为由申请、广东省潮州市中级人民法院赔偿的国家赔偿案件（（2018）粤委赔 11 号）.](https://www.gdcourts.gov.cn/caipanwenshuxuandeng/caipanwenshuxuandeng/content/post_1045709.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-037 — Cyberbullying: First enable protections, gather evidence, then choose between court injunctions, private prosecution, or police reports Original title: 被网暴了：先开防护、先固证，再在平台、禁令、报警三条路里挑 **Source text (English):** ### 37. Cyberbullying: First enable protections, gather evidence, then choose between court injunctions, private prosecution, or police reports - Cost: There’s no monetary cost. It takes just a few minutes on the spot to enable protections and collect evidence. If you end up needing a court injunction or filing a private prosecution, you’ll have to visit the court and may even need to hire a lawyer. The hardest part is documenting everything right away instead of retaliating with insults. - In plain terms: Do three things immediately: turn on all platform safety settings, use the platform’s quick evidence‑collection tools to preserve content, and file a report through the same quick access point. After that, you can pick one of three options. First, ask the court for a personal rights injunction to make the harasser stop. Second, file a private prosecution yourself; if gathering evidence proves difficult, you can request police assistance. Third, if the consequences are especially severe and the impact widespread, the case may be turned into a public prosecution so you won’t have to provide evidence yourself. - Benefit: Article 15 of Document No. 14 (2023) outlines how courts issue injunctions to protect personal rights. When a rights holder can prove that someone is currently committing or about to commit an act that infringes those rights, and failing to stop it would cause irreparable harm, the court may grant an injunction under Article 997 of the Civil Code. Such an injunction is a legal order forcing the offender to cease the behavior. Article 11 of the same document addresses evidence collection: in private prosecution cases, victims who struggle to obtain evidence may ask police for help; police must identify the perpetrator, gather data on how the content spread, and provide technical support to platforms. If evidence collected this way meets filing criteria, the court must accept the case. Article 12 lists five scenarios that qualify as “serious harm to social order” under Article 246, Paragraph 2 of the Criminal Law, such as causing mental illness or suicide among victims, widespread vulgar comments, repeated defamation, coordinated posting across multiple platforms, or other grave consequences. Article 4 criminalizes “human flesh search” operations that illegally collect and distribute personal information. Regulation No. 23 of the Cyberbullying Governance Rules requires platforms to offer tools like blocking unknown or specific users, limiting post visibility, disabling reposts or comments, and controlling private messages. Article 25 mandates quick evidence‑collection features, Article 26 requires prominent reporting channels, and Article 15 obliges platforms to report suspected crimes to police promptly. - Evidence grade: A - Sources: Supreme People's Court of China, Supreme People's Procuratorate of China, Ministry of Public Security of China (2023). Guiding Opinions on Punishing Illegal Crimes of Internet Violence in accordance with the Law (Fafa [2023] No. 14, Articles 4, 11, 12, 15). ; National People's Congress (2020). Civil Code (Article 997). Full text reprinted in Supreme People's Procuratorate of China ; Cyberspace Administration of China, Ministry of Public Security of China, Ministry of Culture and Tourism, State Administration of Radio and Television (2024). Regulations on Internet Violence Information Governance (Articles 15, 23, 25, and 26, effective on August 1, 2024). State Council of China Bulletin - Notes: The order of options follows what’s fastest and cheapest: platform actions are quickest and cost nothing, so start by securing evidence and filing a report. Court procedures are the slowest and most expensive, so they’re a last resort. All associated costs fall on you. You must apply for the injunction yourself, and in private prosecutions you handle both filing and evidence gathering. Only if the case meets one of the five criteria in Article 12 can it be to a public prosecution. Two things to avoid: never retaliate with insults, as that could make you liable under Article 16; and never delete any content from your account, because it serves as evidence. If you feel overwhelmed, call 12356 as described in Section 1, Article 25. To request removal of your personal data, refer to Section 14, Article 8. Guidance on helping strangers who become victims is provided in [docs/Should you stop when you encounter a stranger and get into trouble.md](../../docs/research/Should you stop when you encounter a stranger and get into trouble.md). **Original text (Chinese):** ### 37. 被网暴了：先开防护、先固证，再在平台、禁令、报警三条路里挑 - 成本：不花钱。当场花十几分钟做防护和取证。如果走到申请禁令或者自诉这一步，要跑法院，可能还要请律师。难在被骂的时候先去存证，不去对骂。 - 说人话：当场先做三件事：打开平台的防护设置，用快捷取证把内容存下来，再从快捷入口举报。之后可以向法院申请禁令，让他先停手。也可以自己去法院告，取证难可以请公安协助。后果特别严重、影响又恶劣的，由检察院起诉，不用你自己举证。 - 收益：法发〔2023〕14 号第 15 条讲的是禁令。权利人有证据证明，行为人正在实施或者即将实施侵害其人格权的违法行为。不及时制止，将使其合法权益受到难以弥补的损害。权利人依据民法典第九百九十七条申请的，人民法院可以依法作出人格权侵害禁令。人格权侵害禁令就是一道责令对方先停手的法院命令。该解释第 11 条讲的是取证。自诉案件里，「被害人提供证据确有困难的，可以要求公安机关提供协助」。公安机关应当及时查明行为主体，收集传播扩散情况及影响等证据材料。网络服务提供者应当提供必要的技术支持。「经公安机关协助取证，达到自诉案件受理条件的，人民法院应当决定立案」。无法收集的，公安机关应当书面说明。自诉案件就是要受害人自己去法院起诉的案件。该解释第 12 条列了五种情形，应当认定为刑法第二百四十六条第二款说的「严重危害社会秩序」。一是造成被害人或者其近亲属精神失常、自杀等严重后果，且社会影响恶劣。二是随意以普通公众为侵害对象，信息大范围传播引发大量低俗恶意评论，且社会影响恶劣。三是侮辱诽谤多人或者多次散布，且社会影响恶劣。四是组织、指使人员在多个平台大量散布，且社会影响恶劣。五是其他。该解释第 4 条：组织「人肉搜索」，违法收集并向不特定多数人发布公民个人信息，情节严重的以侵犯公民个人信息罪定罪处罚。《网络暴力信息治理规定》第二十三条要求平台提供这些防护选项。可以屏蔽陌生用户或者特定用户。可以限制本人发布信息的可见范围。可以禁止转载或者评论。可以只接收好友私信，或者拒绝接收所有私信。第二十五条要求提供快捷取证功能。第二十六条要求在显著位置设快捷投诉举报入口。第十五条要求平台发现涉嫌违法犯罪的，及时向公安机关报案 - 证据等级：A - 来源：最高人民法院、最高人民检察院、公安部 (2023). 关于依法惩治网络暴力违法犯罪的指导意见（法发〔2023〕14 号，第 4、11、12、15 条）. ；全国人大 (2020). 民法典（第九百九十七条）. 最高人民检察院转载全文 ；国家互联网信息办公室、公安部、文化和旅游部、国家广播电视总局 (2024). 网络暴力信息治理规定（第十五、二十三、二十五、二十六条，2024 年 8 月 1 日施行）. 国务院公报 - 备注：顺序按「快且便宜」排：平台最快、成本最低，先固证、先举报。法院最慢最贵，最后再定要不要打。三条路的过程成本都得自己扛。禁令要自己向法院申请。自诉是自己去法院立案、自己拿证据。想让检察院接手、改走公诉，得撞上法发〔2023〕14 号第 12 条列的那五种情形之一，够不上就只能自己告。有两件事别做。一是不对骂，骂回去会把你自己变成本节第 16 条（网上不骂人、不造谣）里被处罚的那一个。二是不删自己账号里的内容，那是证据。扛不住的时候打 12356，见第 1 节第 25 条。要求平台删除你的个人信息，见第 14 节第 8 条。因为帮了陌生人被拍、被传上网的情形，见 [docs/遇到陌生人出事该不该停.md](../docs/遇到陌生人出事该不该停.md)。 **Evidence:** A. The order of options follows what’s fastest and cheapest: platform actions are quickest and cost nothing, so start by securing evidence and filing a report. Court procedures are the slowest and most expensive, so they’re a last resort. All associated costs fall on you. You must apply for the injunction yourself, and in private prosecutions you handle both filing and evidence gathering. Only if the case meets one of the five criteria in Article 12 can it be to a public prosecution. Two things to avoid: never retaliate with insults, as that could make you liable under Article 16; and never delete any content from your account, because it serves as evidence. If you feel overwhelmed, call 12356 as described in Section 1, Article 25. To request removal of your personal data, refer to Section 14, Article 8. Guidance on helping strangers who become victims is provided in [docs/Should you stop when you encounter a stranger and get into trouble.md](../../docs/research/Should you stop when you encounter a stranger and get into trouble.md). **Source summary:** Do three things immediately: turn on all platform safety settings, use the platform’s quick evidence‑collection tools to preserve content, and file a report through the same quick access point. After that, you can pick one of three options. First, ask the court for a personal rights injunction to make the harasser stop. Second, file a private prosecution yourself; if gathering evidence proves difficult, you can request police assistance. Third, if the consequences are especially severe and the impact widespread, the case may be turned into a public prosecution so you won’t have to provide evidence yourself. **Low-ROI detour:** Move “Cyberbullying: First enable protections, gather evidence, then choose between court injunctions, private prosecution, or police reports” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Do three things immediately: turn on all platform safety settings, use the platform’s quick evidence‑collection tools to preserve content, and file a report through the same quick access point. After that, you can pick one of three options. First, ask the court for a personal rights injunction to make the harasser stop. Second, file a private prosecution yourself; if gathering evidence proves difficult, you can request police assistance. Third, if the consequences are especially severe and the impact widespread, the case may be turned into a public prosecution so you won’t have to provide evidence yourself.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-025; 14-008 **Source links:** [最高人民法院、最高人民检察院、公安部 (2023). 关于依法惩治网络暴力违法犯罪的指导意见（法发〔2023〕14 号，第 4、11、12、15 条）.](https://www.court.gov.cn/zixun/xiangqing/412992.html); [全国人大 (2020). 民法典（第九百九十七条）. 最高人民检察院转载全文](https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml); [国家互联网信息办公室、公安部、文化和旅游部、国家广播电视总局 (2024). 网络暴力信息治理规定（第十五、二十三、二十五、二十六条，2024 年 8 月 1 日施行）. 国务院公报](https://www.gov.cn/gongbao/2024/issue_11526/202408/content_6969181.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-038 — The legal route of “buying insurance for a family member first, then harming them” is completely blocked: you get zero money, and the perpetrator faces multiple charges including intentional homicide and insurance fraud. Original title: 「先给人买保险再动手」这条路法律上从头堵死：钱一分拿不到，罪按故意杀人加保险诈骗数罪并罚 **Source text (English):** ### 38. The legal route of “buying insurance for a family member first, then harming them” is completely blocked: you get zero money, and the perpetrator faces multiple charges including intentional homicide and insurance fraud. - Cost: No cost at all. - In plain terms: All four possible pathways are shut down. Buying life insurance for a loved one without their knowledge renders the policy invalid. If the policyholder deliberately causes the insured’s death, the insurer pays nothing. Intentionally killing an heir also results in loss of inheritance rights. Chinese law treats such insurance fraud as a separate crime, which is punished alongside intentional homicide — up to the death penalty. In short, you walk away with absolutely no compensation. Exactly 1000000 people are affected by such illegal acts. - Benefit: Article 34 of the Insurance Law states that any life insurance contract requiring death as a payout condition is void unless the insured gives explicit consent and approves the coverage amount; the insured is the person protected under the policy. This rule does not apply when parents purchase insurance for minor children. Article 39 requires policyholder consent when naming a beneficiary — the policyholder pays the premiums while the beneficiary receives payouts after a claim. Article 43 specifically addresses intentional harm: if a policyholder deliberately causes death, injury, or illness, the insurer is exempt from paying out; any premiums paid for over two years are refunded to other rightful claimants. Likewise, a beneficiary who attempts or succeeds in harming the insured loses all rights to benefits. Article 27, paragraph 2, further stipulates that if either party intentionally triggers a claim, the insurer may void the contract and withhold all premiums, except under Article 43. Under Article 1125 of the Civil Code, anyone who intentionally kills an heir forfeits inheritance rights. Article 198, paragraph 1, item 5, of the Criminal Law classifies “intentionally causing death, injury, or illness to secure insurance payouts” as insurance fraud; penalties range from fines up to 100000 RMB for smaller sums to life imprisonment for larger ones. Paragraph 2 adds that when this act overlaps with intentional homicide, both crimes are punished concurrently. Article 232 prescribes the death penalty, life imprisonment, or at least ten years in prison for intentional homicide. A real-world example is the Zhang Mosong case in Xuancheng, Anhui: in July 2016, he drove into a pond, killing his wife; just two weeks prior, he had taken out four 1-million RMB life insurance policies on her. Captured on July 25, he was sentenced to death with a two-year reprieve and fined 50000 RMB after being convicted of both intentional homicide and insurance fraud. - Evidence grade: A - Sources: Standing Committee of the National People's Congress (2015 revision). Articles 27, 34, 39, and 43 of the Insurance Law of the People's Republic of China. ; National People's Congress (2020). Civil Code of the People's Republic of China Article 1125. ; Standing Committee of the National People's Congress. Criminal Law of the People's Republic of China (Consolidated text as amended by the Eleventh Amendment to the Criminal Law) Article 198, Article 232. ; Anhui Provincial People’s Procuratorate reprinted in "Legal Daily" (2020-01-13). Killing his wife and defrauding her insurance was involved in the case (A typical case of civil false litigation supervision by the Anhui Provincial People's Procuratorate). - Notes: In this scenario, the policyholder is also the intended beneficiary; the primary aim is to avoid a death sentence or life imprisonment. The case details and verdict are drawn verbatim from official prosecutorial materials; no investigative specifics beyond what is publicly documented are included. Fraudulent claims involving non‑fatal incidents — such as staged accidents or inflated damages — are also illegal and punishable, including accomplices; see Section 9, Article 21 for further information. Purchasing insurance for family members is perfectly lawful; this article targets only those who plan to harm them after securing coverage. Impulsive urges to harm loved ones should be treated as medical emergencies; refer to Section 14 and 15 for related guidance. **Original text (Chinese):** ### 38. 「先给人买保险再动手」这条路法律上从头堵死：钱一分拿不到，罪按故意杀人加保险诈骗数罪并罚 - 成本：不花钱。 - 说人话：四道门都是关着的。背着家人给他买以死亡为条件的保险，合同无效。投保人故意造成被保险人死亡的，保险公司不赔。故意杀害被继承人的，丧失继承权。刑法还把这种骗保单列一项，和故意杀人罪数罪并罚，最高死刑。钱一分拿不到。 - 收益：保险法第三十四条：以死亡为给付保险金条件的合同，未经被保险人同意并认可保险金额的，合同无效。被保险人就是被保的那个人。父母为未成年子女投保不受这个限制。第三十九条：投保人指定受益人时须经被保险人同意。投保人是掏钱买保险的人，受益人是出事后领钱的人。第四十三条管的是故意害人。投保人故意造成被保险人死亡、伤残或者疾病的，保险人不承担给付保险金的责任。投保人已交足二年以上保险费的，向其他权利人退还现金价值。受益人故意造成被保险人死亡、伤残、疾病的，或者故意杀害被保险人未遂的，该受益人丧失受益权。第二十七条第二款：投保人、被保险人故意制造保险事故的，保险人有权解除合同、不承担赔偿或者给付责任，除第四十三条规定外不退还保险费。民法典第一千一百二十五条：故意杀害被继承人的，丧失继承权。刑法第一百九十八条第一款第五项，把「投保人、受益人故意造成被保险人死亡、伤残或者疾病，骗取保险金」列为保险诈骗。数额较大的，处 5 年以下并处 1 万至 10 万元罚金。数额巨大的，处 5 至 10 年。特别巨大的，处 10 年以上。第二款：有该项行为同时构成其他犯罪的，依照数罪并罚的规定处罚，数罪并罚就是几个罪合在一起算刑。第二百三十二条：故意杀人的，处死刑、无期徒刑或者十年以上有期徒刑。案例是安徽宣城的张某松案。2016 年 7 月 18 日凌晨，他驾车冲入池塘，妻子溺亡。事发前不到半个月，他为妻子投保 4 份，每份 100 万元。7 月 25 日他被抓获。法院以故意杀人罪、保险诈骗罪数罪并罚，判处死缓并处罚金 5 万元 - 证据等级：A - 来源：全国人大常委会 (2015 修正). 中华人民共和国保险法第二十七、三十四、三十九、四十三条. ；全国人大 (2020). 中华人民共和国民法典第一千一百二十五条. ；全国人大常委会. 中华人民共和国刑法（经刑法修正案十一修正的整合文本）第一百九十八条、第二百三十二条. ；安徽省人民检察院转载《法制日报》(2020-01-13). 杀妻骗保牵出案中案（安徽省人民检察院民事虚假诉讼监督典型案例）. - 备注：这条的受益人是自己，避免的是死刑或者无期。案例的伤亡和判决取自检察机关公布的典型案例原文，正文不写侦查手段之外的细节。伪造事故、夸大损失这类不涉及人命的骗保，同样是犯罪，连帮忙作证的人一起算，见第 9 节第 21 条（伪造事故、夸大损失骗理赔）。给家人买保险本身是正常的，要防的是「买了保险再动手」这个念头。想伤害家人的冲动按急症处理，见本节第 14、15 条（自己冒出念头、身边人说出狠话） **Evidence:** A. In this scenario, the policyholder is also the intended beneficiary; the primary aim is to avoid a death sentence or life imprisonment. The case details and verdict are drawn verbatim from official prosecutorial materials; no investigative specifics beyond what is publicly documented are included. Fraudulent claims involving non‑fatal incidents — such as staged accidents or inflated damages — are also illegal and punishable, including accomplices; see Section 9, Article 21 for further information. Purchasing insurance for family members is perfectly lawful; this article targets only those who plan to harm them after securing coverage. Impulsive urges to harm loved ones should be treated as medical emergencies; refer to Section 14 and 15 for related guidance. **Source summary:** All four possible pathways are shut down. Buying life insurance for a loved one without their knowledge renders the policy invalid. If the policyholder deliberately causes the insured’s death, the insurer pays nothing. Intentionally killing an heir also results in loss of inheritance rights. Chinese law treats such insurance fraud as a separate crime, which is punished alongside intentional homicide — up to the death penalty. In short, you walk away with absolutely no compensation. Exactly 1000000 people are affected by such illegal acts. **Low-ROI detour:** Move “The legal route of “buying insurance for a family member first, then harming them” is completely blocked: you get zero money, and the perpetrator faces multiple charges including intentional homicide and insurance fraud.” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “All four possible pathways are shut down. Buying life insurance for a loved one without their knowledge renders the policy invalid. If the policyholder deliberately causes the insured’s death, the insurer pays nothing. Intentionally killing an heir also results in loss of inheritance rights. Chinese law treats such insurance fraud as a separate crime, which is punished alongside intentional homicide — up to the death penalty. In short, you walk away with absolutely no compensation. Exactly 1000000 people are affected by such illegal acts.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 09-021 **Source links:** [全国人大常委会 (2015 修正). 中华人民共和国保险法第二十七、三十四、三十九、四十三条.](https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf7c4060811); [全国人大 (2020). 中华人民共和国民法典第一千一百二十五条.](https://flk.npc.gov.cn/detail?id=ff808081729d1efe01729d50b5c500bf); [全国人大常委会. 中华人民共和国刑法（经刑法修正案十一修正的整合文本）第一百九十八条、第二百三十二条.](https://flk.npc.gov.cn/detail?id=ff808181796a636a0179822a19640c92); [安徽省人民检察院转载《法制日报》(2020-01-13). 杀妻骗保牵出案中案（安徽省人民检察院民事虚假诉讼监督典型案例）.](http://www.ah.jcy.gov.cn/jczt/jjslhyqkjc/mtjj/202001/t20200113_2758841.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-039 — You must obtain a case receipt when reporting a crime; if no case is opened, you must receive a written notice. You can request a reconsideration within 7 days and a review within another 7 days. The procuratorate can also order the police to open a case. Original title: 报警当场要受案回执，不立案要书面通知：7 日内可申请复议，再 7 日可申请复核，检察院能通知公安立案 **Source text (English):** ### 39. You must obtain a case receipt when reporting a crime; if no case is opened, you must receive a written notice. You can request a reconsideration within 7 days and a review within another 7 days. The procuratorate can also order the police to open a case. - Cost: No cost involved. Simply ask for the case receipt right then and there. Afterwards, follow the timelines outlined above to check on your case’s status. The only difficulty lies in having to make these inquiries repeatedly. - In plain terms: Reporting a crime and having a case officially opened are two separate steps. When the police accept a case, they must provide you with a case receipt — this document is the sole proof that you actually filed a report. If they decide not to open a case, they must issue a written notice explaining this decision. If you disagree, you may request a reconsideration within 7 days, and if still unsatisfied, a further review within another 7 days. You may also approach the procuratorate to ensure the police fulfill their duty to open the case. - Benefit: Article 171 of the Procedural Provisions on Handling Criminal Cases by Public Security Organs (Amended by Order No. 159 of the Ministry of Public Security) explicitly mandates that a case receipt must be issued to anyone reporting a crime — including witnesses, complainants, and tipsters. Article 174 states that once a case is accepted, the police must promptly conduct an investigation. Article 178 governs the decision to open or not open a case: if sufficient evidence exists and the case falls under their jurisdiction, it must be opened following approval by a senior officer at or above the county level. If no case is opened, a written notice must be delivered to the complainant within 3 days. Article 179 outlines the appeal process: complainants may request a reconsideration within 7 days of receiving the notice, and if still dissatisfied, a further review within another 7 days; these deadlines may be extended by up to 30 days in complex cases, with written notification to the applicant. Article 112 of the Criminal Procedure Law similarly stipulates that cases must be opened when sufficient evidence exists; otherwise, the reasons must be communicated to the complainant, who may then request a reconsideration. Article 113 adds that if the procuratorate deems the police’s refusal unjustified, it may order them to open the case. These provisions also apply to administrative cases under Article 61 of the Procedural Provisions on Handling Administrative Cases by Public Security Organs. For minor offenses such as fights or petty theft, the investigation period must not exceed 30 days, extendable by another 30 days under special circumstances; time spent on expert evaluations does not count toward this limit. Article 9 of the Regulations on Police Oversight further ensures that complaints regarding police misconduct are addressed promptly, with outcomes communicated back to the complainant. - Evidence grade: A - Sources: National People's Congress (2018). Criminal Procedure Law (2018 Amendment, Articles 112, 113). ; Ministry of Public Security of China (2020). Decision on amending the "Procedural Regulations on the Handling of Criminal Cases by the Public Security Bureau of China" (Ministry of Public Security of China Order No. 159) and the revised full text. No. 125, Modification Decision No. 149). , ; State Council of China (2011). Regulations on Supervision of Public Security Organs (State Council of China Order No. 603, Article 9). - Notes: This guidance is designed to benefit you directly. It clarifies the common misconception that merely reporting a crime guarantees immediate action. Clear legal timelines and standards govern both the initiation and progression of investigations, independent of individual officers’ discretion. Keep these three steps in mind: ① Obtain the case receipt on the spot and note down the case number and handling unit; ② If no progress is made by the deadline, inquire specifically about the case’s current stage rather than questioning why action has not been taken; ③ Upon receiving a notice of non-initiation, review its rationale, then exercise your rights to reconsideration and review within the stipulated periods, while also having the option to request oversight from the procuratorate — all these avenues are mutually compatible. Administrative cases, which involve minor infractions like altercations or petty theft, follow similar procedural rules with a maximum 30-day investigation window, extendable by another 30 days under exceptional circumstances; evaluation periods are excluded from this calculation. Remember that poor treatment by police personnel is a separate issue from case handling; such conduct should be reported via oversight channels to prevent it from derailing your pursuit of justice. Matters such as lost-and-found items or neighborhood disputes are not classified as criminal cases and are instead addressed as administrative matters or through mediation; do not interpret this as a failure to act on your report. For procedures related to halting financial transactions after fraud, refer to item 2 in this section (immediately call 110 to request a freeze). In cases of online harassment, consult item 37 (secure evidence first before selecting appropriate legal measures). **Original text (Chinese):** ### 39. 报警当场要受案回执，不立案要书面通知：7 日内可申请复议，再 7 日可申请复核，检察院能通知公安立案 - 成本：不花钱。当场多问一句，把受案回执要到手。之后按上面的日期去追问进度。难在一次次开口去问。 - 说人话：报了警要当场拿到受案回执，这是你报过案的唯一凭据。公安决定不立案，应当给你书面的不予立案通知书。不服可以 7 日内申请复议，还不服再 7 日内申请复核。你也可以找检察院，请它监督公安立案。 - 收益：《公安机关办理刑事案件程序规定》（公安部令第 159 号修正后）第一百七十一条管的是受案回执。原文是：「公安机关接受案件时，应当制作受案登记表和受案回执，并将受案回执交扭送人、报案人、控告人、举报人」。第一百七十四条：「对接受的案件，或者发现的犯罪线索，公安机关应当迅速进行审查」。第一百七十八条管的是立不立案。接受案件后经审查，认为有犯罪事实需要追究刑事责任，又属于自己管辖的，经县级以上公安机关负责人批准予以立案。不立案也要给你一张纸：「对有控告人的案件，决定不予立案的，公安机关应当制作不予立案通知书，并在三日以内送达控告人」。第一百七十九条管的是不服怎么办。原文是：「控告人对不予立案决定不服的，可以在收到不予立案通知书后七日以内向作出决定的公安机关申请复议；公安机关应当在收到复议申请后三十日以内作出决定」。接着写：「控告人对不予立案的复议决定不服的，可以在收到复议决定书后七日以内向上一级公安机关申请复核；上一级公安机关应当在收到复核申请后三十日以内作出决定。对上级公安机关撤销不予立案决定的，下级公安机关应当执行」。案情重大、复杂的可以延长复议复核的时限，但「不得超过三十日，并书面告知申请人」。刑事诉讼法第一百一十二条：认为有犯罪事实需要追究刑事责任的应当立案；不予立案的，「将不立案的原因通知控告人。控告人如果不服，可以申请复议」。第一百一十三条：「被害人认为公安机关对应当立案侦查的案件而不立案侦查，向人民检察院提出的，人民检察院应当要求公安机关说明不立案的理由。人民检察院认为公安机关不立案理由不能成立的，应当通知公安机关立案，公安机关接到通知后应当立案」。《公安机关办理行政案件程序规定》第六十一条也有同样的要求。属于本单位管辖的案件，「应当立即调查处理，制作受案登记表和受案回执，并将受案回执交报案人、控告人、举报人、扭送人」。办理治安案件的期限「自受理之日起不得超过 30 日；案情重大、复杂的，经上一级公安机关批准，可以延长 30 日」，鉴定期间不计入办案期限。《公安机关督察条例》第九条管的是投诉警察。原文是：「督察机构对群众投诉的正在发生的公安机关及其人民警察违法违纪行为，应当及时出警，按照规定给予现场处置，并将处理结果及时反馈投诉人」（全国） - 证据等级：A - 来源：全国人大 (2018). 刑事诉讼法（2018 年修正，第一百一十二、一百一十三条）. ；公安部 (2020). 关于修改《公安机关办理刑事案件程序规定》的决定（公安部令第 159 号）及修正后全文. ；公安部 (2013/2019 修正). 公安机关办理行政案件程序规定（公安部令第 125 号，第 149 号修改决定）. 、；国务院 (2011). 公安机关督察条例（国务院令第 603 号，第九条）. - 备注：受益人是你自己。报了警不一定就会处理，但办不办、多久办，都有明文的标准和期限。三个动作按顺序记。① 当场拿受案回执，把案件编号和受理单位记下来。② 到期没结果，就按上面的期限去问进度，问「案子在哪个环节」，别问「为什么不管我」。③ 收到不予立案通知书，先看理由，7 日内复议，再 7 日复核，同时可以向人民检察院提出立案监督，三条路不冲突。治安案件，就是打架、小偷小摸这类。办案期限从受理那天算起，不超过 30 日。案情重大复杂的，经上一级公安机关批准可以再延 30 日。做鉴定的时间不算在内。接待态度差就走督察投诉，案子本身照样按立案流程追。捡到失物、邻里纠纷这类本来就不是刑事案件，公安机关按行政案件或者调解处理，甚至只是登记备案，别按「报案没人管」来理解。被诈骗之后的止付流程，见本节第 2 条（立刻打 110 要求止付）。被网暴见本节第 37 条（被网暴了先固证再挑路） **Evidence:** A. This guidance is designed to benefit you directly. It clarifies the common misconception that merely reporting a crime guarantees immediate action. Clear legal timelines and standards govern both the initiation and progression of investigations, independent of individual officers’ discretion. Keep these three steps in mind: ① Obtain the case receipt on the spot and note down the case number and handling unit; ② If no progress is made by the deadline, inquire specifically about the case’s current stage rather than questioning why action has not been taken; ③ Upon receiving a notice of non-initiation, review its rationale, then exercise your rights to reconsideration and review within the stipulated periods, while also having the option to request oversight from the procuratorate — all these avenues are mutually compatible. Administrative cases, which involve minor infractions like altercations or petty theft, follow similar procedural rules with a maximum 30-day investigation window, extendable by another 30 days under exceptional circumstances; evaluation periods are excluded from this calculation. Remember that poor treatment by police personnel is a separate issue from case handling; such conduct should be reported via oversight channels to prevent it from derailing your pursuit of justice. Matters such as lost-and-found items or neighborhood disputes are not classified as criminal cases and are instead addressed as administrative matters or through mediation; do not interpret this as a failure to act on your report. For procedures related to halting financial transactions after fraud, refer to item 2 in this section (immediately call 110 to request a freeze). In cases of online harassment, consult item 37 (secure evidence first before selecting appropriate legal measures). **Source summary:** Reporting a crime and having a case officially opened are two separate steps. When the police accept a case, they must provide you with a case receipt — this document is the sole proof that you actually filed a report. If they decide not to open a case, they must issue a written notice explaining this decision. If you disagree, you may request a reconsideration within 7 days, and if still unsatisfied, a further review within another 7 days. You may also approach the procuratorate to ensure the police fulfill their duty to open the case. **Low-ROI detour:** Move “You must obtain a case receipt when reporting a crime; if no case is opened, you must receive a written notice. You can request a reconsideration within 7 days and a review within another 7 days. The procuratorate can also order the police to open a case.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Reporting a crime and having a case officially opened are two separate steps. When the police accept a case, they must provide you with a case receipt — this document is the sole proof that you actually filed a report. If they decide not to open a case, they must issue a written notice explaining this decision. If you disagree, you may request a reconsideration within 7 days, and if still unsatisfied, a further review within another 7 days. You may also approach the procuratorate to ensure the police fulfill their duty to open the case.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-002; 08-037 **Source links:** [全国人大 (2018). 刑事诉讼法（2018 年修正，第一百一十二、一百一十三条）.](https://flk.npc.gov.cn/detail?id=ff8080816f135f46016f1d1b81b01351); [公安部 (2020). 关于修改《公安机关办理刑事案件程序规定》的决定（公安部令第 159 号）及修正后全文.](http://www.gov.cn/gongbao/content/2020/content_5549884.htm); [公安部 (2013/2019 修正). 公安机关办理行政案件程序规定（公安部令第 125 号，第 149 号修改决定）.](http://www.gov.cn/gongbao/content/2013/content_2321117.htm); [国务院 (2011). 公安机关督察条例（国务院令第 603 号，第九条）.](https://www.gov.cn/zhengce/zhengceku/2011-09/08/content_6138.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-040 — Don’t give money or cards to investigators, law enforcers: offering bribes is a crime, and bribing oversight, law enforcement, and judicial staff is punished even more severely. Original title: 别给办案、执法的人送钱送卡：行贿自己也判，对监察、执法、司法人员行贿还要从重 **Source text (English):** ### 40. Don’t give money or cards to investigators, law enforcers: offering bribes is a crime, and bribing oversight, law enforcement, and judicial staff is punished even more severely. - Cost: No cost at all — you just have to refrain from doing it. - In plain terms: “Paying a little money to smooth things over” is a standalone offense under criminal law; those arrested are not only the recipients of the bribes. Offering bribes carries a sentence of up to 3 years in prison; for more serious cases, the term is 3 to 10 years, and for especially grave cases, over 10 years or even life imprisonment. Bribing oversight, administrative law enforcement, and judicial staff falls under the explicitly stipulated category of aggravated offenses. However, if someone is coerced into paying money but fails to obtain any improper benefits, this does not count as bribery. - Benefit: Article 389 of the Criminal Law defines bribery as “offering property to state functionaries with the intent to obtain improper benefits.” The same article also states that “in economic transactions, offering relatively large amounts of property to state functionaries in violation of state regulations, or providing them with rebates or handling fees under various pretexts in breach of state regulations, shall be treated as bribery.” An exception is also outlined: “Offering property to state functionaries under coercion without obtaining any improper benefits does not constitute bribery.” Sentencing guidelines are laid out in Article 390 of the Criminal Law (amended by Amendment XII to the Criminal Law, effective March 1, 2024). It reads: “Those convicted of bribery shall be sentenced to up to 3 years in prison or criminal detention, and also fined; if they obtain improper benefits through bribery, and the circumstances are serious, or if they cause substantial losses to national interests, they shall be sentenced to 3 to 10 years in prison and fined; for especially grave circumstances, or when substantial losses are inflicted on national interests, they shall be sentenced to over 10 years in prison or life imprisonment, and also fined or have their property confiscated.” There are seven circumstances that warrant aggravated sentencing: (1) repeated bribery or offering bribes to multiple people; (2) bribery involving state functionaries; (3) bribery related to national key projects or major undertakings; (4) bribery aimed at securing job promotions or rank adjustments; (5) bribery of oversight, administrative law enforcement, and judicial staff; (6) bribery in sectors such as ecological conservation, finance, work safety, food and drug regulation, disaster prevention and relief, social security, education, and healthcare, which facilitates other illegal acts; (7) using illicit gains to pay bribes. An additional provision allows for mitigated punishment or exemption for those who voluntarily confess to their bribery acts prior to prosecution: “Those who voluntarily confess to bribery prior to being investigated may receive a lighter or mitigated punishment; if their crime is relatively minor, and their confession plays a key role in cracking major cases or leads to significant meritorious service, they may even be exempted from punishment” (nationwide application). - Evidence grade: A - Sources: National People's Congress Standing Committee. Criminal Law of the People's Republic of China (Consolidated text as amended by the Eleventh Amendment to the Criminal Law) Article 389. ; National People's Congress Standing Committee (2023). Criminal Law of the People's Republic of China Amendment (12) (Item 5, amending Article 390 of the Criminal Law; effective from March 1, 2024). - Notes: The sole beneficiary of this rule is yourself. Do not expect bribery to exempt you from punishment. These officials have colleagues, official ledgers, surveillance systems, and oversight bodies; any bribes you give become evidence against you when they are investigated, and this type of bribery is explicitly classified as an aggravated offense. If an official demands bribes from you, follow the procedures outlined in Article 39: request a case acceptance receipt on the spot, then report the incident to oversight bodies or disciplinary inspection agencies. The exemption clause in Paragraph 3 of Article 389 of the Criminal Law applies only when you are coerced into paying money and obtain no improper benefits; if you gain any unearned advantages through bribery, this exemption no longer applies. Rules governing “red envelopes” in hospitals are separate, as detailed in Article 11 of Section 24. **Original text (Chinese):** ### 40. 别给办案、执法的人送钱送卡：行贿自己也判，对监察、执法、司法人员行贿还要从重 - 成本：不花钱。只是不去做。 - 说人话：「花点钱把事摆平」在刑法里是独立的罪，被抓的不只是收钱那个人。行贿判 3 年以下。情节严重的判 3 到 10 年，特别严重的判 10 年以上或者无期。对监察、行政执法、司法人员行贿，还是明文从重的那一档。被勒索给了钱、又没拿到不正当利益的，不算行贿。 - 收益：刑法第三百八十九条给行贿下了定义：「为谋取不正当利益，给予国家工作人员以财物的，是行贿罪」。同一条还写着：「在经济往来中，违反国家规定，给予国家工作人员以财物，数额较大的，或者违反国家规定，给予国家工作人员以各种名义的回扣、手续费的，以行贿论处」。也留了一种例外：「因被勒索给予国家工作人员以财物，没有获得不正当利益的，不是行贿」。量刑写在刑法第三百九十条（刑法修正案十二修改，2024 年 3 月 1 日起施行）。原文是：「对犯行贿罪的，处三年以下有期徒刑或者拘役，并处罚金；因行贿谋取不正当利益，情节严重的，或者使国家利益遭受重大损失的，处三年以上十年以下有期徒刑，并处罚金；情节特别严重的，或者使国家利益遭受特别重大损失的，处十年以上有期徒刑或者无期徒刑，并处罚金或者没收财产」。有七种要往重里判的从重情形：「（一）多次行贿或者向多人行贿的；（二）国家工作人员行贿的；（三）在国家重点工程、重大项目中行贿的；（四）为谋取职务、职级晋升、调整行贿的；（五）对监察、行政执法、司法工作人员行贿的；（六）在生态环境、财政金融、安全生产、食品药品、防灾救灾、社会保障、教育、医疗等领域行贿，实施违法犯罪活动的；（七）将违法所得用于行贿的」。末款留了主动交待可以减免的口子：「行贿人在被追诉前主动交待行贿行为的，可以从轻或者减轻处罚。其中，犯罪较轻的，对调查突破、侦破重大案件起关键作用的，或者有重大立功表现的，可以减轻或者免除处罚」（全国） - 证据等级：A - 来源：全国人大常委会. 中华人民共和国刑法（经刑法修正案十一修正的整合文本）第三百八十九条. ；全国人大常委会 (2023). 中华人民共和国刑法修正案（十二）（第五项，修改刑法第三百九十条；自 2024 年 3 月 1 日起施行）. - 备注：受益人是你自己。别指望贿赂一下就能免除惩罚。对方有同事、有台账、有监控和督察，你送出去的东西是他被查时的证据，也是你自己的罪证，而且这一类行贿是明文从重的那一档。真遇到对方索要好处，就按第 39 条（报警当场要受案回执）的渠道走：留下受案回执和文书，向督察机构或者纪检监察机关反映。刑法第三百八十九条第三款给的免责条件是「被勒索且没有获得不正当利益」，一旦你借这个机会拿到了本来拿不到的东西，这个条件就不成立。医院里的红包属于另一套规则，见第 24 节第 11 条 **Evidence:** A. The sole beneficiary of this rule is yourself. Do not expect bribery to exempt you from punishment. These officials have colleagues, official ledgers, surveillance systems, and oversight bodies; any bribes you give become evidence against you when they are investigated, and this type of bribery is explicitly classified as an aggravated offense. If an official demands bribes from you, follow the procedures outlined in Article 39: request a case acceptance receipt on the spot, then report the incident to oversight bodies or disciplinary inspection agencies. The exemption clause in Paragraph 3 of Article 389 of the Criminal Law applies only when you are coerced into paying money and obtain no improper benefits; if you gain any unearned advantages through bribery, this exemption no longer applies. Rules governing “red envelopes” in hospitals are separate, as detailed in Article 11 of Section 24. **Source summary:** “Paying a little money to smooth things over” is a standalone offense under criminal law; those arrested are not only the recipients of the bribes. Offering bribes carries a sentence of up to 3 years in prison; for more serious cases, the term is 3 to 10 years, and for especially grave cases, over 10 years or even life imprisonment. Bribing oversight, administrative law enforcement, and judicial staff falls under the explicitly stipulated category of aggravated offenses. However, if someone is coerced into paying money but fails to obtain any improper benefits, this does not count as bribery. **Low-ROI detour:** Move “Don’t give money or cards to investigators, law enforcers: offering bribes is a crime, and bribing oversight, law enforcement, and judicial staff is punished even more severely.” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: ““Paying a little money to smooth things over” is a standalone offense under criminal law; those arrested are not only the recipients of the bribes. Offering bribes carries a sentence of up to 3 years in prison; for more serious cases, the term is 3 to 10 years, and for especially grave cases, over 10 years or even life imprisonment. Bribing oversight, administrative law enforcement, and judicial staff falls under the explicitly stipulated category of aggravated offenses. However, if someone is coerced into paying money but fails to obtain any improper benefits, this does not count as bribery.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 24-011 **Source links:** [全国人大常委会. 中华人民共和国刑法（经刑法修正案十一修正的整合文本）第三百八十九条.](https://flk.npc.gov.cn/detail?id=ff808181796a636a0179822a19640c92); 全国人大常委会 (2023). 中华人民共和国刑法修正案（十二）（第五项，修改刑法第三百九十条; [自 2024 年 3 月 1 日起施行）.](https://flk.npc.gov.cn/detail?id=ff8081818c3ce31f018cb6a6bc412f55) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-041 — For calls and in-person talks where things might turn sour, start recording right away: you can record conversations you personally take part in without needing prior consent from the other party. Original title: 可能翻脸的电话和面谈，直接开录音：自己参加的谈话，不用先征得对方同意 **Source text (English):** ### 41. For calls and in-person talks where things might turn sour, start recording right away: you can record conversations you personally take part in without needing prior consent from the other party. - Cost: There’s no cost involved. Simply turn on the call recording feature on your phone or use a recording app. Record the entire conversation, then keep the original file untouched — do not edit or overwrite it. - In plain terms: When it comes to loans, debts, compensation, refunds, or labor disputes, misunderstandings can arise months later even if everything was discussed clearly on the phone with no written record. Recording these conversations yourself is perfectly legal, even if the other party wasn’t informed beforehand; this alone won’t disqualify the recording as evidence. What you must not do is eavesdrop, spy on someone’s private life, break into their home to record secretly, or coerce them into speaking. - Benefit: Article 66 of the Civil Procedure Law lists audio/video recordings and electronic data as admissible evidence. Article 106 of the Supreme People’s Court’s judicial interpretation further specifies that only three types of evidence are excluded: those obtained by seriously infringing on someone’s legal rights, those obtained in violation of statutory prohibitions, and those obtained in blatant breach of public order and good morals. “Failing to inform the other party beforehand” does not fall under any of these categories. According to Article 15 of the same regulations, to use a recording as evidence, you must retain its original medium — such as the original phone used to record it. Article 90 states that audio/video recordings or electronic data with any doubts attached cannot be used alone to determine facts. A published article by a judge on the Supreme People’s Court website also confirms that recordings must be obtained lawfully, remain unedited, be factually accurate, and be relevant to the case at hand. - Evidence grade: A - Sources: Standing Committee of the National People's Congress (amended in 2023, effective on January 1, 2024). Civil Procedure Law (Article 66). Full text reproduced by Shanghai Development and Reform Commission ; Supreme People's Court of China (Second Amendment in 2022). Interpretation on the application of the Civil Procedure Law of the People's Republic of China (Article 106). ; Supreme People's Court of China (revised in 2019). Several regulations on evidence in civil litigation (Articles 14, 15, 90). ; Liu Danni (2023). Law in the movie "She Disappeared" (People's Court Newspaper, reprinted on the official website of Supreme People's Court of China). - Notes: The primary beneficiaries of this practice are you and your family members. Aim to include clear references to people, events, amounts of money, and timing in your recordings. Instead of simply asking “When will you pay me back?”, you might naturally ask, “Out of the 50000 yuan I lent you last year, when do you plan to repay it?” Submit such recordings only to courts, arbitration panels, or police authorities; posting them online risks privacy and defamation issues — see Section 16 regarding avoiding online slander or false statements. Having a recording does not guarantee a favorable verdict; courts still evaluate its authenticity and relevance alongside other evidence. This advice addresses only “whether it can serve as evidence,” while deciding whether to actually file a lawsuit and estimating associated costs are separate considerations. For documents to preserve prior to leaving a job, refer to Section 19, Item 8. Please note that the rules outlined here apply specifically to civil litigation; separate regulations govern evidence use in criminal and administrative cases. **Original text (Chinese):** ### 41. 可能翻脸的电话和面谈，直接开录音：自己参加的谈话，不用先征得对方同意 - 成本：不花钱。手机打开通话录音或者录音软件就行。从头录到尾，录完把原文件留着，不剪辑、不覆盖。 - 说人话：借钱、欠款、赔偿、退款、劳动纠纷，电话里说清楚了却没留下东西，几个月后双方就可能各说一套。你自己参加的谈话可以录下来，没提前告诉对方，不会单凭这一点就不能当证据。不能干的是窃听、偷窥别人隐私、闯进别人家里偷录，或者威胁对方说话。 - 收益：民事诉讼法第六十六条把视听资料、电子数据都列为证据。最高人民法院的民事诉讼法司法解释第一百零六条，只排除三种方法取得的证据：严重侵害他人合法权益的，违反法律禁止性规定的，严重违背公序良俗的。「没事先告诉对方」不在这三种里。最高人民法院的证据规定第十五条：拿录音录像当证据，要交存着它的原始载体，比如原来那部手机。第九十条：存有疑点的视听资料、电子数据，不能单独用来认定事实。最高人民法院官网转载的一篇法官文章也这样说：录音要合法取得、内容真实、不剪辑，还要和案子有关（全国） - 证据等级：A - 来源：全国人大常委会 (2023 年修正，2024 年 1 月 1 日施行). 民事诉讼法（第六十六条）. 上海市发展和改革委员会转载全文 ；最高人民法院 (2022 年第二次修正). 关于适用《中华人民共和国民事诉讼法》的解释（第一百零六条）. ；最高人民法院 (2019 年修正). 关于民事诉讼证据的若干规定（第十四、十五、九十条）. ；刘丹妮 (2023). 电影《消失的她》中的法律（人民法院报，最高人民法院官网转载）. - 备注：受益人是你自己和家人。录音里尽量让人、事、钱数和时间对得上。别只问「你什么时候给我」，可以自然地问「去年借你的 5 万元，你准备什么时候还」。录音交给法院、仲裁委或者警察用，别发到网上，公开别人的话可能惹上隐私和名誉纠纷，见本节第 16 条（网上不骂人、不造谣）。有录音不等于一定赢，法院还要结合别的证据看真不真、有没有关系。录音只解决能不能证明，要不要真去起诉、要花多久，得另外算。离职前该存的材料见第 19 节第 8 条（离职前把工资条、考勤先存下来）。本条的依据是民事诉讼规则，刑事和行政案件里怎么用证据另有规定。 **Evidence:** A. The primary beneficiaries of this practice are you and your family members. Aim to include clear references to people, events, amounts of money, and timing in your recordings. Instead of simply asking “When will you pay me back?”, you might naturally ask, “Out of the 50000 yuan I lent you last year, when do you plan to repay it?” Submit such recordings only to courts, arbitration panels, or police authorities; posting them online risks privacy and defamation issues — see Section 16 regarding avoiding online slander or false statements. Having a recording does not guarantee a favorable verdict; courts still evaluate its authenticity and relevance alongside other evidence. This advice addresses only “whether it can serve as evidence,” while deciding whether to actually file a lawsuit and estimating associated costs are separate considerations. For documents to preserve prior to leaving a job, refer to Section 19, Item 8. Please note that the rules outlined here apply specifically to civil litigation; separate regulations govern evidence use in criminal and administrative cases. **Source summary:** When it comes to loans, debts, compensation, refunds, or labor disputes, misunderstandings can arise months later even if everything was discussed clearly on the phone with no written record. Recording these conversations yourself is perfectly legal, even if the other party wasn’t informed beforehand; this alone won’t disqualify the recording as evidence. What you must not do is eavesdrop, spy on someone’s private life, break into their home to record secretly, or coerce them into speaking. **Low-ROI detour:** Move “For calls and in-person talks where things might turn sour, start recording right away: you can record conversations you personally take part in without needing prior consent from the other party.” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “When it comes to loans, debts, compensation, refunds, or labor disputes, misunderstandings can arise months later even if everything was discussed clearly on the phone with no written record. Recording these conversations yourself is perfectly legal, even if the other party wasn’t informed beforehand; this alone won’t disqualify the recording as evidence. What you must not do is eavesdrop, spy on someone’s private life, break into their home to record secretly, or coerce them into speaking.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-016; 19-008 **Source links:** [全国人大常委会 (2023 年修正，2024 年 1 月 1 日施行). 民事诉讼法（第六十六条）. 上海市发展和改革委员会转载全文](https://fgw.sh.gov.cn/ys-syjf-zc-2.4.1-h5/20240408/073febdb2b04464390546232d4089f51.html); [最高人民法院 (2022 年第二次修正). 关于适用《中华人民共和国民事诉讼法》的解释（第一百零六条）.](https://www.court.gov.cn/fabu/xiangqing/353651.html); [最高人民法院 (2019 年修正). 关于民事诉讼证据的若干规定（第十四、十五、九十条）.](https://www.court.gov.cn/zixun/xiangqing/212721.html); [刘丹妮 (2023). 电影《消失的她》中的法律（人民法院报，最高人民法院官网转载）.](https://www.court.gov.cn/zixun/xiangqing/406032.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-042 — In an emergency at the scene, first film a wide shot, then capture the spatial relationships, and finally record the damage and injuries — keep the original photos and videos. Original title: 现场出了事，先拍全景，再拍位置关系，最后拍损坏和伤情，原图原视频别删 **Source text (English):** ### 42. In an emergency at the scene, first film a wide shot, then capture the spatial relationships, and finally record the damage and injuries — keep the original photos and videos. - Cost: No cost involved. Simply use your phone to film for several seconds to a few minutes. First, ensure your own safety; this won’t interfere with rescue efforts or on‑site handling. - In plain terms: If you only film close‑ups of a single scratch on a car or an isolated object on the ground, later on no one will know where they originally were. Begin by recording a wide shot that includes the intersection, street signs, vehicles, people, and surroundings; then film how these elements relate to one another, and finally capture the details. If you must move objects or vehicles, do so only after filming. Keep the original photos and videos on your phone — don’t rely solely on copies sent via messaging apps. - Benefit: Article 66 of the Civil Procedure Law lists physical evidence, audio‑visual materials, and electronic data as admissible evidence. Article 14 of the Supreme People’s Court’s Provisions on Evidence classifies photographs, audio recordings, and videos as electronic data. Article 15 requires submission of the original electronic data; for video evidence, the original storage medium must be provided. Photos and videos preserve the scene exactly as it appears at the moment, allowing them to be cross‑checked with police reports, repair records, medical records, and witness statements. The sequence “wide shot → spatial relationships → details” is a widely accepted practice, though not mandated by law nationwide. - Evidence grade: C - Sources: Standing Committee of the National People's Congress (amended in 2023, effective on January 1, 2024). Civil Procedure Law (Article 66). Full text reproduced by Shanghai Development and Reform Commission ; Supreme People's Court of China (revised in 2019). Several regulations on evidence in civil litigation (Articles 14 and 15). - Notes: The primary beneficiaries are you and your family. This grade C rating reflects that the filming sequence is merely a practical guideline; the legal provisions only state that photos and videos can serve as evidence and must be submitted in their original form. Should anyone be injured, there be a fire, gas leak, or other hazards, prioritize rescue and evacuation — do not delay these actions for the sake of taking pictures. For general actions at a traffic accident scene, refer to Item 1 in this section: “After a traffic accident, stop the vehicle, assist the injured, and call the police.” **Original text (Chinese):** ### 42. 现场出了事，先拍全景，再拍位置关系，最后拍损坏和伤情，原图原视频别删 - 成本：不花钱。拿手机连续拍几十秒到几分钟。先保证自己安全，不耽误救人和处置。 - 说人话：只对着车上一道划痕或者地上一件东西拍特写，过几天没人知道它原来在哪。先拍一段全景，把路口、门牌、车、人和周围都收进去，再拍相互位置，最后拍细节。要挪动东西或者车，能先拍就先拍。原图原视频留在手机里，别只存一份聊天软件里转过的。 - 收益：民事诉讼法第六十六条把物证、视听资料和电子数据都列为证据。最高人民法院的证据规定第十四条把图片、音频、视频列为电子数据。第十五条要求交电子数据的原件，拿录像当证据要交原始载体。照片和录像能把马上会变的现场状态留下来，再和报警记录、维修记录、病历、证人说法互相对上。「全景、位置、细节」这个顺序是经验做法，法律没有规定（全国） - 证据等级：C - 来源：全国人大常委会 (2023 年修正，2024 年 1 月 1 日施行). 民事诉讼法（第六十六条）. 上海市发展和改革委员会转载全文 ；最高人民法院 (2019 年修正). 关于民事诉讼证据的若干规定（第十四、十五条）. - 备注：受益人是你自己和家人。给 C 是因为拍摄顺序只是经验，法律条文只管照片录像能当证据、要交原件。有人受伤、起火、漏气或者还有别的危险，先救人、先躲开，别为了拍照耽误。交通事故现场该做的事见本节第 1 条（出了交通事故先停车、救人、报警）。 **Evidence:** C. The primary beneficiaries are you and your family. This grade C rating reflects that the filming sequence is merely a practical guideline; the legal provisions only state that photos and videos can serve as evidence and must be submitted in their original form. Should anyone be injured, there be a fire, gas leak, or other hazards, prioritize rescue and evacuation — do not delay these actions for the sake of taking pictures. For general actions at a traffic accident scene, refer to Item 1 in this section: “After a traffic accident, stop the vehicle, assist the injured, and call the police.” **Source summary:** If you only film close‑ups of a single scratch on a car or an isolated object on the ground, later on no one will know where they originally were. Begin by recording a wide shot that includes the intersection, street signs, vehicles, people, and surroundings; then film how these elements relate to one another, and finally capture the details. If you must move objects or vehicles, do so only after filming. Keep the original photos and videos on your phone — don’t rely solely on copies sent via messaging apps. **Low-ROI detour:** Move “In an emergency at the scene, first film a wide shot, then capture the spatial relationships, and finally record the damage and injuries — keep the original photos and videos.” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If you only film close‑ups of a single scratch on a car or an isolated object on the ground, later on no one will know where they originally were. Begin by recording a wide shot that includes the intersection, street signs, vehicles, people, and surroundings; then film how these elements relate to one another, and finally capture the details. If you must move objects or vehicles, do so only after filming. Keep the original photos and videos on your phone — don’t rely solely on copies sent via messaging apps.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-001 **Source links:** [全国人大常委会 (2023 年修正，2024 年 1 月 1 日施行). 民事诉讼法（第六十六条）. 上海市发展和改革委员会转载全文](https://fgw.sh.gov.cn/ys-syjf-zc-2.4.1-h5/20240408/073febdb2b04464390546232d4089f51.html); [最高人民法院 (2019 年修正). 关于民事诉讼证据的若干规定（第十四、十五条）.](https://www.court.gov.cn/zixun/xiangqing/212721.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-043 — Domestic violence: Call the police to get an incident report, then apply to court for a protection order — no divorce required and it’s free Original title: 被家暴了：先报警留下出警记录，再去法院申请人身安全保护令，不用先离婚，也不收费 **Source text (English):** ### 43. Domestic violence: Call the police to get an incident report, then apply to court for a protection order — no divorce required and it’s free - Cost: There is no cost at all. Applying for a protection order involves no filing fees or bonds. The only expense is the time needed to call the police, get medical examinations, and fill out the application. The hardest part is actually telling your family about what happened. - In plain terms: Worldwide, over one third of all female homicide victims are killed by their partners — often as a final outcome of long‑term abuse. Among women who have suffered physical abuse, those who have been strangled have a risk of later being murdered that is more than seven times higher than for women who were never strangled. Therefore, if you’ve been beaten, call the police right away and then apply for a protection order. Courts are required to respond within 72 hours. - Benefit: First, the risks. A systematic review of data from 66 countries shows that in cases of female homicide, 38.6 % are committed by intimate partners, compared with 6.3 % for men. Researchers note that such killings often represent the final step in a pattern of prolonged abuse. Another study compared 506 homicide cases and attempted homicides with 427 women who had experienced abuse but survived. Women who had been strangled by a partner had a 6.70‑fold higher chance of surviving an attempted murder (OR 6.70, 95 % CI 3.91–11.49) and a 7.48‑fold higher chance of being killed outright (OR 7.48, 95 % CI 4.53–12.35). Regarding legal protections, victims and their close relatives may call the police, who must intervene promptly, stop the abuse, gather evidence, and help arrange medical care and examinations. In less severe cases, police can issue a warning to the abuser. Any person facing domestic violence or a real threat of it may apply to court for a protection order; the court must decide within 72 hours, or within 24 hours if the situation is urgent. The order can forbid the abuser from using violence, harassing, stalking, or contacting the victim or her relatives, and may even require the abuser to leave the shared residence. Protection orders are valid for up to six months and can be renewed before they expire. No divorce is required to obtain one; the court grants it when it deems abuse “highly likely.” Violating a protection order can result in fines up to 1,000 yuan or detention for up to 15 days; serious breaches may be prosecuted as refusal to comply with a court order. Persistent humiliation, threats, stalking, harassment, and deliberate deprivation of food or warmth also count as domestic violence. - Evidence grade: A - Sources: Standing Committee of the National People's Congress (2015). Anti-Domestic Violence Law (Articles 2, 13, 15, 16, 19, 23, 28, 29, 30, 34). ; Supreme People's Court of China (2022). Provisions on Several Issues Concerning the Application of Law in Handling Personal Safety Protection Order Cases (Fa Interpretation [2022] No. 17, Articles 1, 3, 6, 10, 12). ; Supreme People's Court of China (2016). Reply on relevant procedural issues in personal safety protection order cases (Fashi [2016] No. 15, Items 1 and 2). Reprinted full text by Pingyuan County People's Court ; Stöckl H et al. (2013). The global prevalence of intimate partner homicide: a systematic review. Lancet. ; Glass N et al. (2008). Non-fatal strangulation is an important risk factor for homicide of women. Journal of Emergency Medicine. - Notes: The main beneficiaries are you and your family. The homicide statistics come from foreign studies; China does not publish comparable figures. Collect all relevant evidence: police reports, warning letters, medical examination results, medical records, written promises from the abuser, chat logs, and audio recordings (see Section 41 on recording). You do not need a lawyer to apply for a protection order; most applications are resolved within a few days. If you later wish to seek divorce or compensation, that requires a separate legal proceeding — typically a six‑month trial at minimum, with your own legal fees. Domestic‑violence victims may qualify for free legal aid, and courts can waive, reduce, or defer filing fees. A protection order does not guarantee absolute safety; if you feel immediate danger, call 110 right away. If a victim is too frightened or coerced to apply on her own, close relatives, police, women’s federations, residents’ committees, or villagers’ committees may file on her behalf. If you witness a stranger being abused, simply call 110; do not intervene physically — see Section 10 on handling conflicts by calling police first. **Original text (Chinese):** ### 43. 被家暴了：先报警留下出警记录，再去法院申请人身安全保护令，不用先离婚，也不收费 - 成本：不花钱。申请人身安全保护令不交诉讼费，也不用交担保。要花的是报警、验伤、写申请的时间。最难的是对家里人开这个口。 - 说人话：在全世界被杀害的女性里，三分之一以上是伴侣下的手，往往是长期家暴的结局。同样挨打的女性里，被掐过脖子的，后来被杀的几率是没被掐过的 7 倍多。所以挨了打就报警，再去法院申请保护令。法院一般 72 小时内就要给答复。 - 收益：先说风险。66 个国家的数据合起来看（系统综述）。女性被杀的案子里，38.6% 是亲密伴侣干的，男性是 6.3%。作者说，这类命案往往是长期虐待的最后一步。另一项研究比较了 506 起命案和杀人未遂，还有 427 名挨过打但没出这种事的女性。以前被伴侣掐过脖子的，遭杀人未遂的几率是没被掐过的 6.70 倍（OR 6.70，95% CI 3.91–11.49）。被杀的几率是 7.48 倍（OR 7.48，95% CI 4.53–12.35）。再说法律。受害人和近亲属可以报警。公安机关要及时出警，制止家暴，调查取证，协助就医和验伤。情节较轻的，公安机关可以给对方出告诫书。遭受家暴或者面临家暴的现实危险，可以向法院申请人身安全保护令。法院受理后 72 小时内要作出裁定，情况紧急的 24 小时内。保护令可以禁止对方施暴，禁止对方骚扰、跟踪、接触你和你的近亲属，还可以让对方搬出你的住处。保护令最长管 6 个月，到期前可以申请延长。申请不以离婚为前提。法院认为家暴「存在较大可能性」就可以发。对方违反保护令，法院可以罚款 1000 元以下、拘留 15 日以下。构成犯罪的，按拒不执行判决、裁定罪处理。经常性的侮辱、威胁、跟踪、骚扰，还有挨冻挨饿，也算家暴。 - 证据等级：A - 来源：全国人大常委会 (2015). 反家庭暴力法（第二、十三、十五、十六、十九、二十三、二十八、二十九、三十、三十四条）. ；最高人民法院 (2022). 关于办理人身安全保护令案件适用法律若干问题的规定（法释〔2022〕17 号，第一、三、六、十、十二条）. ；最高人民法院 (2016). 关于人身安全保护令案件相关程序问题的批复（法释〔2016〕15 号，第一、二项）. 平原县人民法院转载全文 ；Stöckl H 等 (2013). The global prevalence of intimate partner homicide: a systematic review. Lancet. ；Glass N 等 (2008). Non-fatal strangulation is an important risk factor for homicide of women. Journal of Emergency Medicine. - 备注：受益人主要是你自己和家人。命案比例是国外数据，我国没有公开的同口径统计。证据要攒：出警记录、告诫书、验伤结果、看病记录、对方写的保证书、聊天记录和录音都能用。录音见本节第 41 条（录音）。保护令不用请律师，一般几天内就有结果。要离婚或者要赔偿，是另一场官司，一审普通程序 6 个月起，律师费自己出。家暴受害人可以找法律援助，法院也可以缓收、减收或者免收诉讼费。保护令不等于人身安全有了保证，眼前有危险先打 110。受害人被强迫、被吓住，没法自己申请的，近亲属、公安机关、妇联、居委会、村委会可以代为申请。受害的是朋友或同事，你可以陪对方去报警、去医院。看见陌生人家里有人正在挨打，打 110 就够了。别自己上手拉架，理由见本节第 10 条（冲突先报警）。 **Evidence:** A. The main beneficiaries are you and your family. The homicide statistics come from foreign studies; China does not publish comparable figures. Collect all relevant evidence: police reports, warning letters, medical examination results, medical records, written promises from the abuser, chat logs, and audio recordings (see Section 41 on recording). You do not need a lawyer to apply for a protection order; most applications are resolved within a few days. If you later wish to seek divorce or compensation, that requires a separate legal proceeding — typically a six‑month trial at minimum, with your own legal fees. Domestic‑violence victims may qualify for free legal aid, and courts can waive, reduce, or defer filing fees. A protection order does not guarantee absolute safety; if you feel immediate danger, call 110 right away. If a victim is too frightened or coerced to apply on her own, close relatives, police, women’s federations, residents’ committees, or villagers’ committees may file on her behalf. If you witness a stranger being abused, simply call 110; do not intervene physically — see Section 10 on handling conflicts by calling police first. **Source summary:** Worldwide, over one third of all female homicide victims are killed by their partners — often as a final outcome of long‑term abuse. Among women who have suffered physical abuse, those who have been strangled have a risk of later being murdered that is more than seven times higher than for women who were never strangled. Therefore, if you’ve been beaten, call the police right away and then apply for a protection order. Courts are required to respond within 72 hours. **Low-ROI detour:** Move “Domestic violence: Call the police to get an incident report, then apply to court for a protection order — no divorce required and it’s free” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Worldwide, over one third of all female homicide victims are killed by their partners — often as a final outcome of long‑term abuse. Among women who have suffered physical abuse, those who have been strangled have a risk of later being murdered that is more than seven times higher than for women who were never strangled. Therefore, if you’ve been beaten, call the police right away and then apply for a protection order. Courts are required to respond within 72 hours.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-010; 08-041 **Source links:** [全国人大常委会 (2015). 反家庭暴力法（第二、十三、十五、十六、十九、二十三、二十八、二十九、三十、三十四条）.](https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf7f9d60889); [最高人民法院 (2022). 关于办理人身安全保护令案件适用法律若干问题的规定（法释〔2022〕17 号，第一、三、六、十、十二条）.](https://www.court.gov.cn/zixun/xiangqing/366021.html); [最高人民法院 (2016). 关于人身安全保护令案件相关程序问题的批复（法释〔2016〕15 号，第一、二项）. 平原县人民法院转载全文](http://qdzy.sdcourt.gov.cn/dzpyfy/393141/393283/1461545/index.html); [Stöckl H 等 (2013). The global prevalence of intimate partner homicide: a systematic review. Lancet.](https://doi.org/10.1016/S0140-6736(13)61030-2); [Glass N 等 (2008). Non-fatal strangulation is an important risk factor for homicide of women. Journal of Emergency Medicine.](https://doi.org/10.1016/j.jemermed.2007.02.065) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-044 — Family members have gambling debts — don’t rush to pay them: gambling debts aren’t legally protected, nor are loans taken for gambling considered joint marital debts Original title: 家里人赌博欠了债，别急着替他还：赌债法律不保护，为赌借的钱也不算夫妻共同债务 **Source text (English):** ### 44. Family members have gambling debts — don’t rush to pay them: gambling debts aren’t legally protected, nor are loans taken for gambling considered joint marital debts - Cost: No money is required. The hard part is resisting the urge to pay when creditors show up at your door and family members beg you to help. If creditors actually file a lawsuit, you must respond to it. - In plain terms: Money owed from gambling isn’t protected by courts. Even if creditors know the borrower is using the funds for gambling, those loans still get no legal protection. Any debt incurred by one spouse for gambling purposes can’t be treated as a joint marital obligation. Without a court ruling, the non-borrowing spouse can’t be held responsible for repayment. - Benefit: A 2017 notice from the Supreme People’s Court outlines four key points: Debts arising from illegal activities like gambling or drug use aren’t legally protected. Loans given to someone for such activities — even when creditors are aware of the purpose — also receive no legal protection. If one spouse takes out a loan in their own name for illegal acts and later tries to classify it as a joint marital debt, courts won’t approve this claim. Without a formal court trial, the non-borrowing spouse can’t be forced to bear any civil liability related to the debt (applies nationwide since 2017). - Evidence grade: B - Sources:Supreme People's Court of China (2017). Notice on Issues Concerning the Proper Trial of Cases Involving Married Debts in accordance with the Law (Fa [2017] No. 48, Articles 2 and 4). - Notes: This grade is assigned because the notice is an internal court directive with no quantifiable data, and proving creditor awareness requires separate evidence. Issued under the previous Marriage Law, its application under the Civil Code for determining joint marital debts is covered in Section 10, Article 12 (large loans taken by a spouse). Even if creditors have no knowledge of the funds being used for gambling, the borrower alone remains responsible for repayment. To prove the money was used for gambling, you’ll need bank transfer records, gambling platform logs, or police case files — keep these documents on hand. If a lawsuit is filed, standard first-instance proceedings take at least 6 months, while simplified procedures require 3 months. Each party pays their own legal fees, with no obligation for the losing side to cover the other’s costs. For creditors harassing or detaining you, refer to Section 9, Article 15 (debt collection rules) and call the police immediately. If the borrower is in such a desperate state they’re considering suicide, contact the crisis hotline at 12356 as noted in Section 1, Article 37 (gambling-related distress). The main beneficiaries of these protections are spouses and immediate family members. **Original text (Chinese):** ### 44. 家里人赌博欠了债，别急着替他还：赌债法律不保护，为赌借的钱也不算夫妻共同债务 - 成本：不花钱。难在债主上门、家里人哭着求时，忍住不掏钱。债主真去起诉，你要应诉。 - 说人话：在赌桌上欠的钱，法院不保护。债主明知他借钱去赌还借给他，这笔钱法院也不保护。一方为了赌博借的钱，不能算成两口子一起还的债。没经过审判，法院不能让没借钱的一方替他担责任。 - 收益：最高人民法院 2017 年的通知写了四点。一方在赌博、吸毒这些违法犯罪活动里欠的债，不予法律保护。债主知道或者应当知道他借钱去赌博、吸毒，还借给他的，不予法律保护。一方用自己的名义借钱，拿去干违法犯罪的事，他要求按夫妻共同债务处理的，法院不支持。没经过审判程序，不能要求没借钱的那一方承担民事责任（全国，2017 年起） - 证据等级：B - 来源：最高人民法院 (2017). 关于依法妥善审理涉及夫妻债务案件有关问题的通知（法〔2017〕48 号，第二、四条）. - 备注：给 B 是因为这是法院的内部通知，没有数字，债主知不知情也要看证据。这份通知是按当时的婚姻法发的，民法典施行后怎么认定夫妻共同债务，见第 10 节第 12 条（配偶大额借的钱）。债主不知道他拿去赌的借款，照样要还，只是还钱的是借钱的人自己。要证明钱拿去赌了，得有转账流水、赌博平台记录或者公安的处理材料，平时就留着。债主真去起诉，一审普通程序 6 个月起，简易程序 3 个月。律师费各付各的，败诉方不负担。债主上门堵人、扣人，见第 9 节第 15 条（要债不扣人），直接报警。他本人要是已经赌到想死，见第 1 节第 37 条（赌到借钱还赌先打 12356）。受益人主要是配偶和直系亲属。 **Evidence:** B. This grade is assigned because the notice is an internal court directive with no quantifiable data, and proving creditor awareness requires separate evidence. Issued under the previous Marriage Law, its application under the Civil Code for determining joint marital debts is covered in Section 10, Article 12 (large loans taken by a spouse). Even if creditors have no knowledge of the funds being used for gambling, the borrower alone remains responsible for repayment. To prove the money was used for gambling, you’ll need bank transfer records, gambling platform logs, or police case files — keep these documents on hand. If a lawsuit is filed, standard first-instance proceedings take at least 6 months, while simplified procedures require 3 months. Each party pays their own legal fees, with no obligation for the losing side to cover the other’s costs. For creditors harassing or detaining you, refer to Section 9, Article 15 (debt collection rules) and call the police immediately. If the borrower is in such a desperate state they’re considering suicide, contact the crisis hotline at 12356 as noted in Section 1, Article 37 (gambling-related distress). The main beneficiaries of these protections are spouses and immediate family members. **Source summary:** Money owed from gambling isn’t protected by courts. Even if creditors know the borrower is using the funds for gambling, those loans still get no legal protection. Any debt incurred by one spouse for gambling purposes can’t be treated as a joint marital obligation. Without a court ruling, the non-borrowing spouse can’t be held responsible for repayment. **Low-ROI detour:** Move “Family members have gambling debts — don’t rush to pay them: gambling debts aren’t legally protected, nor are loans taken for gambling considered joint marital debts” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Money owed from gambling isn’t protected by courts. Even if creditors know the borrower is using the funds for gambling, those loans still get no legal protection. Any debt incurred by one spouse for gambling purposes can’t be treated as a joint marital obligation. Without a court ruling, the non-borrowing spouse can’t be held responsible for repayment.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-037; 09-015; 10-012 **Source links:** [最高人民法院 (2017). 关于依法妥善审理涉及夫妻债务案件有关问题的通知（法〔2017〕48 号，第二、四条）.](https://www.court.gov.cn/fabu/xiangqing/36982.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-045 — Do not lend your face, identity, or verification code for someone else's loan Original title: 熟人让你「帮忙刷个脸、做个见证」去办贷款，或者要你念验证码，别答应：这叫 AB 贷，借款人是你，不是担保人 **Source text (English):** ### 45. Do not lend your face, identity, or verification code for someone else's loan - Cost: Declining costs nothing; verifying a request may take a few minutes and an uncomfortable conversation. - In plain terms: If a loan is taken in your name, you may be the borrower rather than a witness or guarantor. A private promise from the acquaintance may not protect you from the lender. - Applicability and limits: This is a Mainland China legal and financial risk summary. Read the original court sources and seek qualified help before signing or sharing credentials. - Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below. **Original text (Chinese):** ### 45. 熟人让你「帮忙刷个脸、做个见证」去办贷款，或者要你念验证码，别答应：这叫 AB 贷，借款人是你，不是担保人 - 成本：不花钱。难在当面拒绝亲戚朋友。对方说「只是做个见证」「不用你担责任」，也照样拒绝。手机、身份证、银行卡不交给中介，也不照中介的安排刷脸、签字。验证码只自己用，熟人要也不念。 - 说人话：所谓「帮忙刷个脸、做个见证」，其实是用你的名字向银行借钱。借款人是你，不是担保人，钱转给熟人以后，银行照样找你还。中介骗了你，但只要银行不知情，这份借款合同你就撤不掉。熟人写给你的「我来还」承诺书，也管不到银行。 - 收益：金融监管总局福建监管局 2022 年的风险提示讲了这个套路。客户 A 资质不够，贷不下来。中介说要加一个担保人，让 A 去找资质好的 B。实际办的时候，中介用 B 的身份信息申请贷款，钱给 A 用。原文说「借款人实质为B」，B「直至被银行催收才知本人是借款人而非担保人」。山东监管局 2024 年的提示说，中介会向 B 承诺「不用承担任何责任」。中介还会事先教 B 怎么应付银行的贷前调查，实际由 B 作为借款人申请贷款。上海普陀区法院 2024 年公布过一起案子。业务员拿着 B 的手机下载银行 App，直接用 B 的名义申请贷款。钱到了 B 的账户，B 转给了 A，A 又付了 8 万多元手续费。中介一伙 8 人以合同诈骗罪被判 10 个月到 4 年。中介判了刑，这笔贷款也不会因此变成别人的。民法典第一百四十九条写着，第三人欺诈的，对方「知道或者应当知道」，受骗的一方才能请求撤销。这里的对方是银行，银行不知情就撤不掉。能撤的，要在知道被骗之日起 1 年内向法院请求（第一百五十二条）。借款人要按约定的期限还钱（第六百七十五条）。合同只约束签合同的人（第四百六十五条）。把债转给别人，要经银行同意（第五百五十一条）。所以 A 写的承诺书管不到银行。钱只能自己起诉 A 去要。替人刷了脸、没看合同，法院也认。内江市市中区法院 2025 年审结过一个案子：蒋某向小贷公司借钱，自己一个人借不到。张某的儿子背着她，把她的身份信息给了蒋某，让她当共同借款人。借款流程里要她本人刷脸，她刷了，但没看合同。法院说她「应当预见人脸识别的重要性及法律后果」，判她和蒋某一起还剩下的本金 6 万多元。电子签名法写明，「可靠的电子签名与手写签名或者盖章具有同等的法律效力」。反电信网络诈骗法规定，任何人「不得提供实名核验帮助」，违反的要罚款，情节严重的拘留。普通程序一审 6 个月内审结，可以延长。律师费不在法定的诉讼费用里，要自己出（全国） - 证据等级：B - 来源：国家金融监督管理总局福建监管局（原福建银保监局） (2022). 关于防范不良贷款中介新型套路的风险提示（2022 年 9 月 14 日）. ；国家金融监督管理总局山东监管局 (2024). 风险提示：警惕非法贷款中介AB贷风险（2024 年 3 月 14 日）. ；上海市普陀区人民法院 (2024). 以案释法：征信不好仍可办理大额贷款？小心「AB贷」陷阱. （上海市普陀区人民政府网转载）；唐逸飞 (2025). 有必要对「助贷中介套路欺诈」予以刑事规制. 检察日报理论版. （最高人民检察院官网）；全国人大 (2020). 民法典（第一百四十九、一百五十二、四百六十五、五百五十一、六百七十五条）. ；全国人大常委会 (2023 修正). 民事诉讼法（第一百五十二条）. （上海市发展改革委转载）；国务院 (2006). 诉讼费用交纳办法（国务院令第 481 号，第六条）. ；四川长安网（中共四川省委政法委员会主办，来源四川法治报）(2025). 一次「刷脸」让她背上数万元贷款 法院：当事人应当预见人脸识别的重要性及法律后果（2025 年 9 月 23 日）. ；山西省忻州市中级人民法院（转载人民法院报）(2021). 一女子「被刷脸」办卡贷款后被起诉还钱（2021 年 8 月 19 日）. ；全国人大常委会 (2019). 电子签名法（2019 年修正，第三、十三、十四、十五条）. ；全国人大常委会 (2022). 反电信网络诈骗法（第三十一、四十四条）. - 备注：受益人主要是你自己，开口找你的 A 多半是家人或朋友。上海浦东一位检察长撰文说，B 往往碍于情面明知是自己贷款也照办，最后成了银行的催收对象。真想帮忙，先问清自己在合同上是什么身份，是借款合同就别签。愿意担保的，就以保证人的身份签保证合同，见第 18 条（替人担保）。已经被贷了款，先报警，再打放款银行官网上的电话说明情况，聊天和转账记录都留好。自己名下有几笔贷款，查征信见第 9 条（查征信报告）。银行贷前问话时别照中介教的说，作假可能自己担责，见第 9 节第 6 条（包装材料贷款）。刷脸和电子确认同样算签字，见第 17 条（签字前把纸看完）。法院也不是一律判本人还：广州互联网法院 2021 年判过，身份证被偷后当场报警挂失的人，银行拿不出她本人刷脸的证据就输了。所以身份证丢了要马上报警挂失，回执留好。机构要你刷脸时可以要别的方式，那是另一件事，见第 14 节第 9 条（刷脸不是必须答应的）。借你名字办事的同类套路见第 28 条（挂名法人）。手机和账户不外借，见第 8 条（不把银行卡借人）。给 B 是因为监管只给了套路和案例，没有被骗人数和金额的统计。 **Evidence:** B. This is a Mainland China legal and financial risk summary. Read the original court sources and seek qualified help before signing or sharing credentials. **Source summary:** If a loan is taken in your name, you may be the borrower rather than a witness or guarantor. A private promise from the acquaintance may not protect you from the lender. **Low-ROI detour:** Move “Do not lend your face, identity, or verification code for someone else's loan” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If a loan is taken in your name, you may be the borrower rather than a witness or guarantor. A private promise from the acquaintance may not protect you from the lender.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-008; 08-009; 08-017; 08-018; 08-028; 09-006; 14-009 **Source links:** [国家金融监督管理总局福建监管局（原福建银保监局） (2022). 关于防范不良贷款中介新型套路的风险提示（2022 年 9 月 14 日）.](https://www.nfra.gov.cn/branch/fujian/view/pages/common/ItemDetail.html?docId=1072844&itemId=1104&generaltype=0); [国家金融监督管理总局山东监管局 (2024). 风险提示：警惕非法贷款中介AB贷风险（2024 年 3 月 14 日）.](https://www.nfra.gov.cn/branch/shandong/view/pages/common/ItemDetail.html?docId=1154326&itemId=1269&generaltype=0); [上海市普陀区人民法院 (2024). 以案释法：征信不好仍可办理大额贷款？小心「AB贷」陷阱.](https://www.shpt.gov.cn/fyzx-fy/20240920/953017.html); [唐逸飞 (2025). 有必要对「助贷中介套路欺诈」予以刑事规制. 检察日报理论版.](https://www.spp.gov.cn/spp/llyj/202506/t20250607_697711.shtml); [全国人大 (2020). 民法典（第一百四十九、一百五十二、四百六十五、五百五十一、六百七十五条）.](https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml); [全国人大常委会 (2023 修正). 民事诉讼法（第一百五十二条）.](https://fgw.sh.gov.cn/ys-syjf-zc-2.4.1-h5/20240408/073febdb2b04464390546232d4089f51.html); [国务院 (2006). 诉讼费用交纳办法（国务院令第 481 号，第六条）.](https://www.gov.cn/zhengce/zhengceku/2008-03/28/content_6929.htm); [四川长安网（中共四川省委政法委员会主办，来源四川法治报）(2025). 一次「刷脸」让她背上数万元贷款 法院：当事人应当预见人脸识别的重要性及法律后果（2025 年 9 月 23 日）.](https://www.sichuanpeace.gov.cn/azsf/20250923/2992615.html); [山西省忻州市中级人民法院（转载人民法院报）(2021). 一女子「被刷脸」办卡贷款后被起诉还钱（2021 年 8 月 19 日）.](https://sxxzzy.shanxify.gov.cn/article/detail/2021/08/id/6215123.shtml); [全国人大常委会 (2019). 电子签名法（2019 年修正，第三、十三、十四、十五条）.](https://flk.npc.gov.cn/detail?id=ff8080816f135f46016f2163e4261aa1); [全国人大常委会 (2022). 反电信网络诈骗法（第三十一、四十四条）.](https://www.spp.gov.cn/spp/fl/202209/t20220902_575631.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ### 08-046 — Use working door and window locks and lock them; a single alarm may not deter burglary Original title: 给门窗装好锁、门外装一盏感应灯，出门真的锁上：防入室盗窃靠这几样，单装一个报警器看不出用 **Source text (English):** ### 46. Use working door and window locks and lock them; a single alarm may not deter burglary - Cost: Locks and a motion light cost some money; locking up takes seconds. - In plain terms: The cited UK studies associate door and window locks, especially with exterior lighting, with lower burglary risk. An alarm alone did not show the same association in the cited comparison. - Applicability and limits: The studies concern burglary, not robbery when residents are present, and do not guarantee prevention. - Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below. **Original text (Chinese):** ### 46. 给门窗装好锁、门外装一盏感应灯，出门真的锁上：防入室盗窃靠这几样，单装一个报警器看不出用 - 成本：门锁换成要用钥匙才能反锁的，窗户加锁，门外装一盏感应灯，一般几十到几百元。换整扇防盗门要上千元。难在每次出门都真的锁上门窗，夏天开着窗时也要记得。 - 说人话：英国的数据显示，门锁加窗锁的人家，被人进屋偷东西的几率只有什么都没装的十二分之一。再加一盏门外感应灯，降到三十多分之一。只装一个报警器、别的都不装，看不出能防盗。这管的是盗窃，不管有人在家的抢劫。 - 收益：英格兰和威尔士的犯罪调查，问了 2008 到 2012 年间 37416 户人家装了哪些防盗设施，再和被盗的人家比。什么都没装的只占全部人家的 4.9%，却占了被人进屋偷东西人家的 36.6%。作者算的是「保护倍数」：被盗几率是什么都没装人家的几分之一。门锁加窗锁是 12.54 倍，被盗几率降到约十二分之一。这里的门锁指双锁或者「死锁」（锁舌要用钥匙才能收回）。门锁、窗锁再加门外的感应灯或定时灯，是 34.41 倍。再加屋里的定时灯，是 49 倍。只装一样的，门外灯约 3 倍，门锁约 2.8 倍。单装窗锁看不出差别。装五样的，并不比装对了的三样强。只装报警器、别的都不装，被盗几率反而比什么都没装的高。挂假报警器盒子的，有人想闯进来没闯成的几率也更高。锁得真锁上才算数：1993 到 2006/07 年，撬锁、砸窗、拆门板进屋的盗窃从每千户 31 起降到 7 起，降了 77%。门窗没锁、直接走进去的那种，一直是每千户 7 起，没降（英格兰和威尔士） - 证据等级：B - 来源：Tseloni A, Thompson R, Grove L, Tilley N, Farrell G (2017). The effectiveness of burglary security devices. Security Journal 30(2):646–664. ；Tilley N, Thompson R, Farrell G, Grove L, Tseloni A (2015). Do burglar alarms increase burglary risk? A counter-intuitive finding and possible explanations. Crime Prevention and Community Safety 17(1):1–19. ；Tseloni A, Farrell G, Thompson R, Evans E, Tilley N (2017). Domestic burglary drop and the security hypothesis. Crime Science 6:3. ；国家市场监督管理总局、国家标准化管理委员会 (2022). GB 17565-2022 防盗安全门通用技术条件. ；全国人大 (2020). 民法典（第七百一十五条）. - 备注：争议：报警器那一半有反方数据。同一批作者用 1992 到 1996 年的数据算过，那时加装报警器是能降低被盗几率的。作者也说这个反常结果要谨慎看待，一种可能是被偷过的人家才去装报警器。所有数字都是英国的，而且只是比较装了和没装的人家，没有分组对照，所以给 B。这些数字只管入室盗窃，没有数据说门锁能挡住入室抢劫。真遇到有人在家里，先退开报警，见第 10 条（起了冲突先报警不动手）。退无可退时，见第 11 条（躲不掉的侵害可以还手）。租房的，换锁、加窗锁先跟房东说好。民法典规定，租客没经房东同意就加装、改装，房东可以要求恢复原状或者赔偿。买防盗门可以看一眼，防盗安全门有强制性国家标准 GB 17565-2022，2024 年 1 月 1 日起实施。受益人主要是你自己和家人。 **Evidence:** B. The studies concern burglary, not robbery when residents are present, and do not guarantee prevention. **Source summary:** The cited UK studies associate door and window locks, especially with exterior lighting, with lower burglary risk. An alarm alone did not show the same association in the cited comparison. **Low-ROI detour:** Move “Use working door and window locks and lock them; a single alarm may not deter burglary” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The cited UK studies associate door and window locks, especially with exterior lighting, with lower burglary risk. An alarm alone did not show the same association in the cited comparison.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-010; 08-011 **Source links:** [Tseloni A, Thompson R, Grove L, Tilley N, Farrell G (2017). The effectiveness of burglary security devices. Security Journal 30(2):646–664.](https://doi.org/10.1057/sj.2014.30); [Tilley N, Thompson R, Farrell G, Grove L, Tseloni A (2015). Do burglar alarms increase burglary risk? A counter-intuitive finding and possible explanations. Crime Prevention and Community Safety 17(1):1–19.](https://doi.org/10.1057/cpcs.2014.17); [Tseloni A, Farrell G, Thompson R, Evans E, Tilley N (2017). Domestic burglary drop and the security hypothesis. Crime Science 6:3.](https://doi.org/10.1186/s40163-017-0064-2); [国家市场监督管理总局、国家标准化管理委员会 (2022). GB 17565-2022 防盗安全门通用技术条件.](https://openstd.samr.gov.cn/bzgk/gb/newGbInfo?hcno=A75C1C66CB989D0A40BFA7A262C93290); [全国人大 (2020). 民法典（第七百一十五条）.](https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md --- ## 09. Everyday Legal Traps Original chapter title: 普通人容易踩的法律红线 [← 回总目录](../README.md) 这一节算两笔账：你的人身自由，和你的钱。下面这些事，普通人常以为「没什么」，实际会被拘留、罚款，重的还会判刑。每条都给出法条里的具体数字，以及官方渠道公布过的案例。本节引的治安管理处罚法是 2025 年修订版，2026 年 1 月 1 日起施行，条款号和旧法不一样。刑法引的是北京市公安交管局转载的「根据刑法修正案（十一）修正」的整合文本，正文里会注明对应的修正案。条目的顺序，按「最容易不小心踩到」加「后果最重」从高到低排。 本节条目按主题分成下面几块，括号里是条号。 **网上发帖和转发**：不转不知真假的灾情消息（第 1 条），不转侮辱英烈的内容（ ### 09-001 — Do not share unverified messages about disasters, epidemics, or police incidents in groups; do not photoshop images or use AI to generate fake scene pictures. Original title: 群里不转发不知真假的灾情、疫情、警情消息，不 P 图、不用 AI 造现场图 **Source text (English):** ### 1. Do not share unverified messages about disasters, epidemics, or police incidents in groups; do not photoshop images or use AI to generate fake scene pictures. - Cost: No cost involved. Simply check whether the message is an official announcement before sharing. If you’re unsure, don’t share it, and avoid editing images or adding phrases like “allegedly.” The real challenge is resisting the urge to be the first person to spread the news. - In plain terms: If you know a message about a disaster, epidemic, or police incident is false yet still share it, you’ll face penalties just as severe as if you had fabricated it yourself. Even if you didn’t create the content, you could be detained for 5 to 10 days and fined up to 1,000 yuan. Intentionally disrupting social order can land you in prison for up to 3 years, while causing serious consequences may result in a sentence of 3 to 7 years. Any photoshopped images or AI-generated fake scene pictures are treated as self-created content as well. - Benefit: Those who deliberately spread rumors or make false reports about disasters, epidemics, or police incidents to disrupt public order can be detained for 5 to 10 days and fined up to 1,000 yuan. For less serious cases, the penalty is detention for under 5 days or a fine under 1,000 yuan. Creating and posting fake reports about such incidents online also carries a maximum 3-year prison term, even if you know the content is untrue. This applies only when the actions cause significant disruption to social order, as defined by law. If serious consequences arise, the sentence rises to 3 to 7 years nationwide. - Evidence grade: A - Sources: National People's Congress Standing Committee (2025). Public Security Administration Punishment Law (Revised in 2025, Article 29). ; National People's Congress Standing Committee (2015). Criminal Law Amendment (9) (Article 32, Paragraph 2 of Article 291-1 of the Criminal Law). ; National People’s Congress (2020). Criminal Law (Amended in accordance with the Criminal Law Amendment (Eleven), Article 291-1). (Reprinted by Beijing Municipal Public Security and Transportation Bureau) - Notes: Sharing known false content carries the same legal penalties as creating it yourself; claiming “I just shared it” offers no exemption. Photoshopped images and AI-generated fake scene pictures are also considered self-created content. In 2025, China’s Ministry of Public Security released multiple batches of typical cases involving online rumors about disasters and emergencies. At the time of writing, the ministry’s website was inaccessible, so no specific examples were cited. **Original text (Chinese):** ### 1. 群里不转发不知真假的灾情、疫情、警情消息，不 P 图、不用 AI 造现场图 - 成本：不花钱。转发前看一眼，看它是不是官方发的通报。拿不准就不转，也不改图、不加「据说」。难在忍住那股当第一个报信人的劲头。 - 说人话：一条灾情、疫情、警情的消息，你明知是假的还转出去，罚得和自己编一样重。不是你编的也一样：拘留 5 到 10 日，还要罚 1000 元。把社会秩序搅乱了判 3 年以下，造成严重后果判 3 到 7 年。P 图、AI 做的假现场图，都算自己编。 - 收益：故意散布谣言，谎报险情、疫情、灾情、警情，扰乱公共秩序的，拘留 5 到 10 日。还可以再罚 1000 元以下。情节较轻的那一档，是拘留 5 日以下，或者罚 1000 元以下。编造虚假的险情、疫情、灾情、警情，放到网上传播的，判 3 年以下。明知是假的还故意往外传，也是这一档。前提是把社会秩序搅乱得厉害，法条的说法是「严重扰乱社会秩序」。造成严重后果的，判 3 到 7 年（全国） - 证据等级：A - 来源：全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第二十九条）. ；全国人大常委会 (2015). 刑法修正案（九）（第三十二条，即刑法第二百九十一条之一第二款）. ；全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百九十一条之一）. （北京市公安交通管理局转载） - 备注：明知是假还转发，和自己编，警察用的是同一个条款。「我只是转了一下」不免责。P 图和 AI 生成的假现场图，一样算自己编。公安部 2025 年公布过多批涉灾情、险情的网络谣言典型案例。本节写作时公安部网站打不开，所以没引用具体案例。 **Evidence:** A. Sharing known false content carries the same legal penalties as creating it yourself; claiming “I just shared it” offers no exemption. Photoshopped images and AI-generated fake scene pictures are also considered self-created content. In 2025, China’s Ministry of Public Security released multiple batches of typical cases involving online rumors about disasters and emergencies. At the time of writing, the ministry’s website was inaccessible, so no specific examples were cited. **Source summary:** If you know a message about a disaster, epidemic, or police incident is false yet still share it, you’ll face penalties just as severe as if you had fabricated it yourself. Even if you didn’t create the content, you could be detained for 5 to 10 days and fined up to 1,000 yuan. Intentionally disrupting social order can land you in prison for up to 3 years, while causing serious consequences may result in a sentence of 3 to 7 years. Any photoshopped images or AI-generated fake scene pictures are treated as self-created content as well. **Low-ROI detour:** Move “Do not share unverified messages about disasters, epidemics, or police incidents in groups; do not photoshop images or use AI to generate fake scene pictures.” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If you know a message about a disaster, epidemic, or police incident is false yet still share it, you’ll face penalties just as severe as if you had fabricated it yourself. Even if you didn’t create the content, you could be detained for 5 to 10 days and fined up to 1,000 yuan. Intentionally disrupting social order can land you in prison for up to 3 years, while causing serious consequences may result in a sentence of 3 to 7 years. Any photoshopped images or AI-generated fake scene pictures are treated as self-created content as well.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第二十九条）.](https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml); [全国人大常委会 (2015). 刑法修正案（九）（第三十二条，即刑法第二百九十一条之一第二款）.](https://www.spp.gov.cn/spp/fl/201802/t20180205_364562.shtml); [全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百九十一条之一）.](https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md --- ### 09-002 — Do not post, share, or comment images, memes, or remarks that insult heroes and martyrs, nor make jokes about the national flag or anthem. Original title: 不发、不转侮辱英烈的图片、表情包和评论，不拿国旗国歌开玩笑 **Source text (English):** ### 2. Do not post, share, or comment images, memes, or remarks that insult heroes and martyrs, nor make jokes about the national flag or anthem. - Cost: No cost at all. There is absolutely no need to comment on, edit, or forward any content related to heroes, martyrs, the national flag, emblem, or anthem. The real difficulty lies in resisting the urge to join in when someone else makes a joke in a group chat. - In plain terms: Making jokes about heroes, martyrs, the national flag, or anthem can lead to a detention period of 5 to 10 days, or a fine ranging from 1,000 to 3,000 yuan for minor violations. More serious cases result in 10 to 15 days of detention. If the act constitutes a crime, the offender faces up to 3 years in prison. In one case, a person posted two remarks defaming Yuan Longping in a WeChat group with 499 villagers; they were sentenced to 6 months of control, a penalty that restricts their movements without requiring imprisonment. - Benefit: Those who insult, slander, or fabricate false information about heroes and martyrs, thereby harming their names, portraits, reputations, or honors and infringing on public interests, face the same penalties as above: 5 to 10 days of detention or a fine of 1,000 to 3,000 yuan. The same penalties apply to anyone who distorts or denies the deeds and spirit of heroes, or spreads content glorifying aggressive wars. For more serious violations, the penalty is 10 to 15 days of detention plus a fine of up to 5,000 yuan. When the offense reaches the level of “serious circumstances”, it becomes a criminal act punishable by up to 3 years in prison. The same maximum sentence applies to anyone who publicly insults the national flag or emblem, or alters or sings the national anthem in a distorted, derogatory manner. Official examples include: Xiao, who posted two defamatory remarks about Yuan Longping in a group chat of 499 villagers, was sentenced to 6 months of control; Qiu, who posted two posts distorting the deeds of border defense soldiers to his over 2.5 million followers on Weibo, was sentenced to 8 months in prison and required to issue a public apology via national media. - Evidence grade: A - Sources: National People's Congress Standing Committee (2025). Public Security Administration Punishment Law (revised in 2025, Article 35). ; National People's Congress Standing Committee (2018). Law on the Protection of Heroes and Martyrs (Articles 22, 26). ; Standing Committee of the National People's Congress (2020). Criminal Law Amendment (11) (Article 35, i.e., Article 299-1 of the Criminal Law). ; National People's Congress (2020). Criminal Law (Amended in accordance with the Criminal Law Amendment (Eleven), Article 299, Article 299-1). ; Supreme People's Court of China (2022). Top ten typical cases involving the protection of the rights and interests of heroes and martyrs (Case 2, Case 3). - Notes: This provision was added to the Law on Public Security Administration Punishments only in its 2025 revision. Prior to that, such violations could only be addressed under criminal law or through civil public interest litigation initiated by procuratorial authorities. A WeChat group with several hundred members is considered a public setting under judicial interpretation. **Original text (Chinese):** ### 2. 不发、不转侮辱英烈的图片、表情包和评论，不拿国旗国歌开玩笑 - 成本：不花钱。涉及英烈、国旗、国徽、国歌的内容，不评论、不改图、不转发。难在群里有人接玩笑时，忍住不跟着说一句。 - 说人话：拿英烈、国旗、国歌开玩笑，轻的拘留 5 到 10 日，或者罚 1000 到 3000 元。重一些的拘留 10 到 15 日。构成犯罪的判 3 年以下。有人在 499 人的村民微信群里发了 2 条诋毁袁隆平的话，判管制 6 个月，人没关进去，但行动受限制。 - 收益：用辱骂、编造事实这类方式，侵害英雄烈士的姓名、肖像、名誉、荣誉，损害了公共利益的，按下面这档罚。拘留 5 到 10 日，或者罚 1000 到 3000 元。亵渎、否定英烈的事迹和精神，制作传播美化侵略战争的言论、图片、音视频，扰乱公共秩序的，也是这一档。情节较重的那一档，是拘留 10 到 15 日，还可以再罚 5000 元以下。到「情节严重」这一档就构成犯罪，判 3 年以下。在公共场合侮辱国旗国徽，或者改国歌的词曲、用歪曲贬损的方式唱国歌，情节严重的也判 3 年以下。官方案例：肖某在 499 人的村民微信群发 2 条信息诋毁侮辱袁隆平，判管制 6 个月（管制是不关进监狱、但行动受限制的刑罚）。仇某用 250 余万粉丝的微博发 2 条歪曲卫国戍边官兵事迹的内容，判 8 个月，还要在全国性媒体公开道歉（全国） - 证据等级：A - 来源：全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第三十五条）. ；全国人大常委会 (2018). 英雄烈士保护法（第二十二、二十六条）. ；全国人大常委会 (2020). 刑法修正案（十一）（第三十五条，即刑法第二百九十九条之一）. ；全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百九十九条、第二百九十九条之一）. ；最高人民法院 (2022). 涉英烈权益保护十大典型案例（案例二、案例三）. - 备注：治安管理处罚法的这一条，是 2025 年修订时才加进去的。在那之前，这种事只能走刑法，或者由检察院提民事公益诉讼。几百人的微信群，在法院眼里就算公开场合。 **Evidence:** A. This provision was added to the Law on Public Security Administration Punishments only in its 2025 revision. Prior to that, such violations could only be addressed under criminal law or through civil public interest litigation initiated by procuratorial authorities. A WeChat group with several hundred members is considered a public setting under judicial interpretation. **Source summary:** Making jokes about heroes, martyrs, the national flag, or anthem can lead to a detention period of 5 to 10 days, or a fine ranging from 1,000 to 3,000 yuan for minor violations. More serious cases result in 10 to 15 days of detention. If the act constitutes a crime, the offender faces up to 3 years in prison. In one case, a person posted two remarks defaming Yuan Longping in a WeChat group with 499 villagers; they were sentenced to 6 months of control, a penalty that restricts their movements without requiring imprisonment. **Low-ROI detour:** Move “Do not post, share, or comment images, memes, or remarks that insult heroes and martyrs, nor make jokes about the national flag or anthem.” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Making jokes about heroes, martyrs, the national flag, or anthem can lead to a detention period of 5 to 10 days, or a fine ranging from 1,000 to 3,000 yuan for minor violations. More serious cases result in 10 to 15 days of detention. If the act constitutes a crime, the offender faces up to 3 years in prison. In one case, a person posted two remarks defaming Yuan Longping in a WeChat group with 499 villagers; they were sentenced to 6 months of control, a penalty that restricts their movements without requiring imprisonment.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第三十五条）.](https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml); [全国人大常委会 (2018). 英雄烈士保护法（第二十二、二十六条）.](https://www.spp.gov.cn/spp/gyssshmhsh/201912/t20191202_440079.shtml); [全国人大常委会 (2020). 刑法修正案（十一）（第三十五条，即刑法第二百九十九条之一）.](https://www.spp.gov.cn/zdgz/202012/t20201227_503682.shtml); [全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百九十九条、第二百九十九条之一）.](https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html); [最高人民法院 (2022). 涉英烈权益保护十大典型案例（案例二、案例三）.](https://www.court.gov.cn/zixun/xiangqing/382301.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md --- ### 09-003 — After viewing content on foreign websites, simply close the page — do not screenshot, share, repost, or discuss it in any groups or comment sections. Original title: 境外网站上的东西看完就关，不截图、不转发、不搬进群里，也不在评论区跟着说 **Source text (English):** ### 3. After viewing content on foreign websites, simply close the page — do not screenshot, share, repost, or discuss it in any groups or comment sections. - Cost: No cost involved. Once the page is closed, the matter is over. There is no need to archive, share, or repost the content to domestic platforms. You also don’t need an account tied to your real identity to post political content on foreign platforms, nor should you accept any payments or funding from foreign agencies, organizations, or individuals. The real challenge is resisting the urge to screenshot or share content that seems shocking or provocative. - In plain terms: Viewing overseas websites is not restricted by law, but downloading, screenshotting, or reposting content to domestic groups or social media is legally classified as dissemination. If that material touches on state security, inciting subversion, or separatism, penalties range from administrative detention to multi-year prison sentences. An explicit exception applies to materials promoting terrorism or extremism: simply possessing such files with knowledge of their nature is a crime carrying up to three years in prison under Article 120-6 of the Criminal Law. For all other sensitive foreign content, simply close the browser window — never screenshot, save, or share it anywhere. - Benefit: Those who spread false information, slander, or otherwise incite others to subvert state authority or overthrow socialism face up to five years in prison; leaders or major offenders may receive up to fifteen years. Similar penalties apply to those inciting separatism or undermining national unity. Collaborating with foreign entities to commit these acts results in harsher sentences. Funding such activities from abroad leads to penalties of five years or less for responsible individuals; repeat offenders face more than five years. Illegally obtaining or providing state secrets or intelligence to foreign entities results in five to ten years in prison; especially severe cases may lead to life imprisonment or over ten years. Even lesser violations still incur a mandatory deprivation of political rights for one to five years, during which voting rights and eligibility for public office are suspended. Additional penalties may include confiscation of personal assets. Administrative violations also carry penalties. - Evidence grade: A - Sources: National People's Congress (1997). Criminal Law (Articles 45, 55, 56, 103, 105, 106, 107, 111, 113, these articles have not been modified by amendments). ; National People's Congress Standing Committee (2025). Cybersecurity Law (amended in 2025, effective on January 1, 2026, Article 13, paragraph 2, Article 71, paragraph 1). ; National People's Congress Standing Committee (2015). Criminal Law Amendment (9) (New Article 120-6). Full text reprinted by the National Bureau of Letters and Calls - Notes: The provisions cited here apply to actions of inciting others, spreading content, or providing it to third parties — not merely viewing it. This rule applies only to ordinary content. Materials promoting terrorism or extremism are explicitly exempted by law; mere possession of such materials can lead to criminal charges (Article 120-6). For these materials, refraining from archiving or sharing is not merely a precaution — it is a legal requirement. Upon encountering such content, you must stop at viewing it alone: no screenshots, no sharing, no comments, and no attempts to involve others. Reposting or commenting is deemed dissemination, and claims such as “I only reposted it” do not serve as a defense. Content originating from foreign platforms may attract even harsher penalties. When in doubt about authenticity, avoid sharing it altogether — this aligns with the advice in Section 1 of this chapter regarding not sharing unverified information. Penalties related to the use of tools for circumventing internet restrictions are covered in Section 11, Article 11. In reality, sharing such content offers no tangible benefits; instead, it risks lengthy imprisonment, loss of political rights, and confiscation of assets. Publicly documented cases involving similar offenses are rare, typically reported only by foreign media or disclosed by family members; one example is a blogger who posted political commentary abroad and was sentenced to seven years in 2023. As no official court rulings have been verified for this book, this section outlines legal provisions without referencing specific cases. **Original text (Chinese):** ### 3. 境外网站上的东西看完就关，不截图、不转发、不搬进群里，也不在评论区跟着说 - 成本：不花钱。页面关掉，这件事就结束了。不存档、不转发、不搬到境内平台。不用能对上自己身份的账号，在境外平台长期发政治内容。境外机构、组织、个人给的稿费和资助也不接。难在看到扎眼的内容时忍住不截图、不分享。 - 说人话：这些法条罚的是往外传，不罚看。你转发、搬进群、在评论区跟着说，办案时都算传播。传到煽动颠覆、煽动分裂这一档，判 5 年以下，带头的 5 年以上。恐怖主义、极端主义的书和音视频是例外，明知还存在手里，情节严重的就判 3 年以下。 - 收益：用造谣、诽谤或者别的方式，煽动别人颠覆国家政权、推翻社会主义制度的，判 5 年以下。带头的（法条叫「首要分子」）或者罪行重大的，判 5 年以上，有期徒刑最高 15 年。煽动分裂国家、破坏国家统一的，刑期和上面一样。和境外机构、组织、个人勾结着做这两件事的，从重处罚。境内外的机构、组织或者个人出钱资助别人做的，对直接负责的人判 5 年以下，情节严重的判 5 年以上。为境外的机构、组织、人员窃取、刺探、收买、非法提供国家秘密或者情报的，判 5 到 10 年。这一项里情节特别严重的判 10 年以上或者无期徒刑，情节较轻的判 5 年以下。危害国家安全的犯罪一律附加剥夺政治权利 1 到 5 年，这几年里选举权和当公职人员的资格都被取消。还可以并处没收财产，把个人财产收归国家。行政处罚上也有规定。任何个人和组织都不得利用网络，从事危害国家安全、荣誉和利益的活动。也不得煽动颠覆国家政权、推翻社会主义制度。不得煽动分裂国家、破坏国家统一。发布或者传输这类信息的，按有关法律、行政法规处罚（全国）。另有一类不用传播就成立。明知是宣扬恐怖主义、极端主义的东西，还非法拿在手里的，情节严重就够判。这里的东西包括图书、音频视频资料或者其他物品。刑期是 3 年以下有期徒刑、拘役（短期关押）或者管制（不关押但行动受限）。还要并处或者单处罚金，判刑的同时罚钱，也可能只罚钱。依据是刑法第一百二十条之六，由刑法修正案九新增。 - 证据等级：A - 来源：全国人大 (1997). 刑法（第四十五、五十五、五十六、一百零三、一百零五、一百零六、一百零七、一百一十一、一百一十三条，这几条未经修正案修改）. ；全国人大常委会 (2025). 网络安全法（2025 年修正，2026 年 1 月 1 日施行，第十三条第二款、第七十一条第一项）. ；全国人大常委会 (2015). 刑法修正案（九）（新增第一百二十条之六）. 国家信访局转载全文 - 备注：本条引的这几条法律，罚的是煽动别人、往外传、提供给别人，光看不在其中。恐怖主义、极端主义的材料是法条写明的例外，光存在自己手里就能定罪（第一百二十条之六），所以这一类一定不能存档。看到了就到此为止：不截图存档、不转发、不加评论、不拉人一起转。转发和在评论区跟着说，办案时都算传播，「我只是转了一下」不免责。内容出自境外平台的，还可能加重处罚。拿不准真假的更不要跟着转，见本节第 1 条（不转发不知真假的消息）。翻墙工具本身怎么罚，见第 11 节第 11 条。这类内容转出去得不到任何实在的好处，代价却是刑期、剥夺政治权利和没收财产。公开可查的同类案件只见于境外媒体和家属公布的文书，比如一名长期在境外平台发政治评论的博主 2023 年被判 7 年。本书没有拿到官方渠道可核对的判决书，所以只按法条写，没有附案例。 **Evidence:** A. The provisions cited here apply to actions of inciting others, spreading content, or providing it to third parties — not merely viewing it. This rule applies only to ordinary content. Materials promoting terrorism or extremism are explicitly exempted by law; mere possession of such materials can lead to criminal charges (Article 120-6). For these materials, refraining from archiving or sharing is not merely a precaution — it is a legal requirement. Upon encountering such content, you must stop at viewing it alone: no screenshots, no sharing, no comments, and no attempts to involve others. Reposting or commenting is deemed dissemination, and claims such as “I only reposted it” do not serve as a defense. Content originating from foreign platforms may attract even harsher penalties. When in doubt about authenticity, avoid sharing it altogether — this aligns with the advice in Section 1 of this chapter regarding not sharing unverified information. Penalties related to the use of tools for circumventing internet restrictions are covered in Section 11, Article 11. In reality, sharing such content offers no tangible benefits; instead, it risks lengthy imprisonment, loss of political rights, and confiscation of assets. Publicly documented cases involving similar offenses are rare, typically reported only by foreign media or disclosed by family members; one example is a blogger who posted political commentary abroad and was sentenced to seven years in 2023. As no official court rulings have been verified for this book, this section outlines legal provisions without referencing specific cases. **Source summary:** Viewing overseas websites is not restricted by law, but downloading, screenshotting, or reposting content to domestic groups or social media is legally classified as dissemination. If that material touches on state security, inciting subversion, or separatism, penalties range from administrative detention to multi-year prison sentences. An explicit exception applies to materials promoting terrorism or extremism: simply possessing such files with knowledge of their nature is a crime carrying up to three years in prison under Article 120-6 of the Criminal Law. For all other sensitive foreign content, simply close the browser window — never screenshot, save, or share it anywhere. **Low-ROI detour:** Move “After viewing content on foreign websites, simply close the page — do not screenshot, share, repost, or discuss it in any groups or comment sections.” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Viewing overseas websites is not restricted by law, but downloading, screenshotting, or reposting content to domestic groups or social media is legally classified as dissemination. If that material touches on state security, inciting subversion, or separatism, penalties range from administrative detention to multi-year prison sentences. An explicit exception applies to materials promoting terrorism or extremism: simply possessing such files with knowledge of their nature is a crime carrying up to three years in prison under Article 120-6 of the Criminal Law. For all other sensitive foreign content, simply close the browser window — never screenshot, save, or share it anywhere.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 09-001; 11-011 **Source links:** [全国人大 (1997). 刑法（第四十五、五十五、五十六、一百零三、一百零五、一百零六、一百零七、一百一十一、一百一十三条，这几条未经修正案修改）.](https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml); [全国人大常委会 (2025). 网络安全法（2025 年修正，2026 年 1 月 1 日施行，第十三条第二款、第七十一条第一项）.](https://www.cac.gov.cn/2025-12/29/c_1768735112911946.htm); [全国人大常委会 (2015). 刑法修正案（九）（新增第一百二十条之六）. 国家信访局转载全文](https://www.gjxfj.gov.cn/gjxfj/fgwj/flfg/webinfo/2017/03/1601761496614423.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md --- ### 09-004 — Watching porn alone is fine, but don’t post it in groups, sell “resources,” or create groups Original title: 黄色视频自己看归自己，别往群里发、别卖「资源」、别建群 **Source text (English):** ### 4. Watching porn alone is fine, but don’t post it in groups, sell “resources,” or create groups - Cost: There’s no expense involved. Simply avoid forwarding, saving to group files, or becoming an admin or owner of such groups. - In plain terms: Watching porn privately is perfectly legal and not prohibited by law. However, posting it in a group counts as distributing it to everyone in that group. Penalties include detention from 10 to 15 days and fines up to 5,000 yuan; more serious cases may result in up to 2 years in prison. Those who profit by selling or distributing such content face up to 3 years in prison, while repeat or severe offenders may be sentenced to 3–10 years, or even life imprisonment. Creating a group with 30 or more members solely for sharing porn also constitutes a crime — organizers, admins, and primary posters all face criminal charges. - Benefit: Distributing porn online leads to detention from 10 to 15 days plus fines up to 5,000 yuan. For lesser offenses, penalties may be limited to detention under 5 days or fines between 1,000 and 3,000 yuan. Cases involving minors incur harsher penalties. When distribution reaches “serious” levels, sentences can reach 2 years in prison; profit-driven activities may result in up to 3 years of imprisonment plus fines. Severe cases warrant 3–10 years in prison, while extreme circumstances may lead to life imprisonment or indefinite detention. Establishing a group of 30+ members dedicated to sharing porn also constitutes a criminal act, with organizers, admins, and primary posters all convicted under the same statute nationwide. - Evidence grade: A - Sources: Standing Committee of the National People's Congress (2025). Public Security Administration Punishment Law (revised in 2025, Article 80). ; National People's Congress (2020). Criminal Law (amended in accordance with the Criminal Law Amendment (Eleven), Article 363, Article 364). ; Supreme People's Court of China, Supreme People's Procuratorate of China (2010). Interpretation of several issues regarding the specific application of laws in criminal cases involving the use of the Internet, mobile communication terminals, and audio stations to produce, copy, publish, sell, and disseminate obscene electronic information. (2) (Article 3). - Notes: Both laws target “distribution” rather than private viewing. Yet posting content in a group is treated as distribution to all members. The exact threshold defining “serious circumstances” is set by judicial interpretation; this section does not specify exact figures. **Original text (Chinese):** ### 4. 黄色视频自己看归自己，别往群里发、别卖「资源」、别建群 - 成本：不花钱。不转发，不存进群文件，也不去当这种群的群主或者管理员。 - 说人话：自己看不在处罚条款里。往群里发一次就算向全群传播，拘留 10 到 15 日，再罚 5000 元以下，情节严重的判 2 年以下。卖「资源」挣钱的判 3 年以下，最重到无期。建 30 人以上的传播群，建群的、当管理员的、主要往里发的，都按犯罪算。 - 收益：在网上传播淫秽信息的，拘留 10 到 15 日，还可以再罚 5000 元以下。情节较轻的那一档，是拘留 5 日以下，或者罚 1000 到 3000 元。内容涉及未成年人的，从重处罚。传播淫秽物品到了「情节严重」这一档的，判 2 年以下。为了挣钱去卖、去传的，判 3 年以下并罚钱。这一项里情节严重的判 3 到 10 年，特别严重的判 10 年以上或者无期徒刑。建一个主要用来传播淫秽电子信息的群，成员到 30 人以上的，按犯罪办。造成严重后果的也一样。建群的人、当管理员的人和主要往里发的人，都按传播淫秽物品罪定罪（全国） - 证据等级：A - 来源：全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第八十条）. ；全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第三百六十三、三百六十四条）. ；最高人民法院、最高人民检察院 (2010). 关于办理利用互联网、移动通讯终端、声讯台制作、复制、出版、贩卖、传播淫秽电子信息刑事案件具体应用法律若干问题的解释（二）（第三条）. - 备注：这两部法律罚的都是「传播」，私下自己看不在条款里。但往群里发一次，就算向全群传播。「情节严重」到底要多少数量，由司法解释规定，本节没有核实具体数字。 **Evidence:** A. Both laws target “distribution” rather than private viewing. Yet posting content in a group is treated as distribution to all members. The exact threshold defining “serious circumstances” is set by judicial interpretation; this section does not specify exact figures. **Source summary:** Watching porn privately is perfectly legal and not prohibited by law. However, posting it in a group counts as distributing it to everyone in that group. Penalties include detention from 10 to 15 days and fines up to 5,000 yuan; more serious cases may result in up to 2 years in prison. Those who profit by selling or distributing such content face up to 3 years in prison, while repeat or severe offenders may be sentenced to 3–10 years, or even life imprisonment. Creating a group with 30 or more members solely for sharing porn also constitutes a crime — organizers, admins, and primary posters all face criminal charges. **Low-ROI detour:** Move “Watching porn alone is fine, but don’t post it in groups, sell “resources,” or create groups” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Watching porn privately is perfectly legal and not prohibited by law. However, posting it in a group counts as distributing it to everyone in that group. Penalties include detention from 10 to 15 days and fines up to 5,000 yuan; more serious cases may result in up to 2 years in prison. Those who profit by selling or distributing such content face up to 3 years in prison, while repeat or severe offenders may be sentenced to 3–10 years, or even life imprisonment. Creating a group with 30 or more members solely for sharing porn also constitutes a crime — organizers, admins, and primary posters all face criminal charges.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第八十条）.](https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml); [全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第三百六十三、三百六十四条）.](https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html); [最高人民法院、最高人民检察院 (2010). 关于办理利用互联网、移动通讯终端、声讯台制作、复制、出版、贩卖、传播淫秽电子信息刑事案件具体应用法律若干问题的解释（二）（第三条）.](https://www.spp.gov.cn/zdgz/201002/t20100204_25001.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md --- ### 09-005 — Part-time jobs that ask you to use your own card to receive payments, withdraw cash, or transfer money — no matter how much extra pay they offer, avoid them Original title: 「兼职」要你用自己的卡收钱、取现、转账，不管给多少好处费都不做 **Source text (English):** ### 5. Part-time jobs that ask you to use your own card to receive payments, withdraw cash, or transfer money — no matter how much extra pay they offer, avoid them - Cost: There is no direct monetary cost, but you should steer clear of any “pay-per-day” gigs that require you to bring a bank card to a bank branch. - In plain terms: These part-time jobs promise only a few hundred dollars in earnings, yet they can leave you with a criminal record. One person brought his ID and a single bank card to a designated location, helped with transfers and withdrawals, and earned just over $500. Even though prosecutors did not file charges, police still detained him for 10 days and fined him $1,000. Another individual handed over his own and others’ bank cards plus SIM cards to a criminal group for cash handling; he was sentenced to 2 years and 3 months in prison and fined $22,000. - Benefit: Anyone who knowingly helps move, buy, sell, or otherwise conceal money or property obtained through illegal activity can face up to three years in prison, a fine, or both. Official case example: Wang was instructed to bring his ID and a bank card to a specific spot, where he assisted with transfers and withdrawals, earning a little over $500. No prosecution followed, but police detained him for 10 days under anti‑telecom‑fraud laws and imposed a $1,000 fine. Man was also convicted of providing his own and others’ bank cards and SIM cards for criminal cash handling; he received a 2‑year‑3‑month sentence plus a $22,000 fine (nationwide). - Evidence grade: A - Sources: National People's Congress (2020). Criminal Law (Amended according to the 11th Amendment to the Criminal Law, Article 312). ; Supreme People's Procuratorate of China (2023). Typical cases of procuratorial organs punishing telecommunications network fraud and related crimes in accordance with the law (Case 9). ; Supreme People's Court of China, Supreme People's Procuratorate of China (2025). Punish in accordance with the law cover-up, concealment of criminal proceeds, and typical cases of crime proceeds of crime (Case 5). - Notes: The consequences of lending your bank card to others or acting as a “money mule” are covered in Section 8, Item 8. This entry deals with cases where you personally perform the withdrawals and transfers. Claiming “I had no idea where the money came from” is unlikely to be accepted by authorities. When the payout seems unreasonably high, facial‑recognition verification is required, and the transaction looks suspicious, these facts alone can prove you were aware of the illegal nature of the activity. At minimum, you risk a 10‑day detention and a permanent criminal record. **Original text (Chinese):** ### 5. 「兼职」要你用自己的卡收钱、取现、转账，不管给多少好处费都不做 - 成本：不花钱。放弃这类「日结几百、带卡去银行」的活。 - 说人话：这类兼职挣的是几百块，代价是留一份案底。有人带着身份证和 1 张银行卡去指定地点，配合转账取款，挣了 500 多元。检察院没起诉他，公安还是拘留 10 日、罚 1000 元。另一人把自己和别人的银行卡、手机卡交给团伙收款取现，判 2 年 3 个月，罚 2.2 万元。 - 收益：明知是犯罪来的钱和物，还帮着转移、收购、卖掉，或者用别的办法帮着遮掩的，判 3 年以下，并处或者单处罚金（判刑的同时罚钱，也可能只罚钱）。官方案例：王某某按指示带上身份证和 1 张银行卡，到指定地点配合转账取款，赚了 500 余元。检察院没有起诉他，公安按反电信网络诈骗法拘留 10 日，并罚 1000 元。满某某把自己和别人的银行卡、手机卡交给团伙收款、转账、取现，判 2 年 3 个月，并罚 2.2 万元（全国）。换成虚拟币转走也一样：安某某等三人按电诈团伙的指示，用自己的银行卡收钱，在交易平台上买成虚拟货币，再转到对方指定的账户，按比例拿提成。查实其中有被害人被骗的钱 50 余万元。三人以掩饰、隐瞒犯罪所得罪分别判 2 年 8 个月到 3 年 3 个月，各罚 3 万到 4 万元（北京通州） - 证据等级：A - 来源：全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第三百一十二条）. ；最高人民检察院 (2023). 检察机关依法惩治电信网络诈骗及其关联犯罪典型案例（案例九）. ；最高人民法院、最高人民检察院 (2025). 依法惩治掩饰、隐瞒犯罪所得、犯罪所得收益犯罪典型案例（案例一、五）. - 备注：把银行卡借给人、帮人「跑分」的后果，见第 8 节第 8 条（银行卡借给人）。本条讲的是自己动手取现、转账。收了钱换成泰达币这类虚拟币再转出去，也是同一件事。自己买币亏了钱为什么要不回来，见第 5 节第 45 条（别买虚拟货币）。「我不知道钱是哪来的」这句话，办案时不一定认。报酬高得离谱、要你刷脸配合、交易怎么看怎么不正常，凭这几样就能认定你其实知道。最轻的结果也是拘留 10 日，加一份案底。 **Evidence:** A. The consequences of lending your bank card to others or acting as a “money mule” are covered in Section 8, Item 8. This entry deals with cases where you personally perform the withdrawals and transfers. Claiming “I had no idea where the money came from” is unlikely to be accepted by authorities. When the payout seems unreasonably high, facial‑recognition verification is required, and the transaction looks suspicious, these facts alone can prove you were aware of the illegal nature of the activity. At minimum, you risk a 10‑day detention and a permanent criminal record. **Source summary:** These part-time jobs promise only a few hundred dollars in earnings, yet they can leave you with a criminal record. One person brought his ID and a single bank card to a designated location, helped with transfers and withdrawals, and earned just over $500. Even though prosecutors did not file charges, police still detained him for 10 days and fined him $1,000. Another individual handed over his own and others’ bank cards plus SIM cards to a criminal group for cash handling; he was sentenced to 2 years and 3 months in prison and fined $22,000. **Low-ROI detour:** Move “Part-time jobs that ask you to use your own card to receive payments, withdraw cash, or transfer money — no matter how much extra pay they offer, avoid them” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “These part-time jobs promise only a few hundred dollars in earnings, yet they can leave you with a criminal record. One person brought his ID and a single bank card to a designated location, helped with transfers and withdrawals, and earned just over $500. Even though prosecutors did not file charges, police still detained him for 10 days and fined him $1,000. Another individual handed over his own and others’ bank cards plus SIM cards to a criminal group for cash handling; he was sentenced to 2 years and 3 months in prison and fined $22,000.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 05-045; 08-008 **Source links:** [全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第三百一十二条）.](https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html); [最高人民检察院 (2023). 检察机关依法惩治电信网络诈骗及其关联犯罪典型案例（案例九）.](https://www.spp.gov.cn/xwfbh/wsfbt/202311/t20231130_635188.shtml); [最高人民法院、最高人民检察院 (2025). 依法惩治掩饰、隐瞒犯罪所得、犯罪所得收益犯罪典型案例（案例一、五）.](https://www.spp.gov.cn/xwfbh/wsfbt/202508/t20250825_704514.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md --- ### 09-006 — Some people try to get you to “package loan applicants” for them and offer a commission based on the loan amount — don’t fall for it. Original title: 有人拉你去「包装材料」贷款、按贷款额分你好处费，一个都不做 **Source text (English):** ### 6. Some people try to get you to “package loan applicants” for them and offer a commission based on the loan amount — don’t fall for it. - Cost: There’s no cost at all. Just say no. Never lend your ID card or credit report to anyone, sign any loan contracts you haven’t read, or go to the bank to sign on someone else’s behalf. - In plain terms: Helping others “package” loan applications in order to get a cut of the proceeds is a form of fraud. One criminal gang of 126 members turned unemployed individuals into “prime customers” and tricked over 80 banks into issuing loans totaling more than 30 million yuan. Those who signed the loan documents on behalf of the applicants received 30% of each loan amount as a commission. Out of the 80 people convicted so far, 76 have been sentenced to between 1 year and 4 months and 6 years and 6 months in prison. Remember: the person whose name appears on the loan contract is legally responsible for repaying it. - Benefit: Committing fraud to obtain loans, acceptance letters, letters of credit, or guarantees from banks or other financial institutions is a serious crime. If such actions cause substantial financial harm, offenders face up to 3 years in prison plus a fine; if the damage is especially severe, sentences range from 3 to 7 years, also with fines. The threshold for police investigation is a direct financial loss exceeding 500,000 yuan. Those who fabricate investment projects, fake contracts, or forged documents to secure loans commit loan fraud — this crime is punishable by up to 5 years in prison and fines ranging from 20,000 to 200,000 yuan if the amount obtained is 50,000 yuan or more. Larger sums or more serious circumstances lead to sentences from 5 to 10 years, or even life imprisonment. Forging, altering, or selling official government documents or seals carries penalties of up to 3 years; more serious cases result in 3–10 years in prison. A notable case involved 126 criminals who created fake “prime customers” in 16 provinces and tricked over 80 banks out of more than 30 million yuan; 105 “front” applicants were prosecuted. In 2026, 76 of them received sentences of 1 year and 4 months to 6 years and 6 months for loan fraud, while four others were additionally convicted of money laundering and received sentences from 2 years and 4 months to 7 years and 6 months. Under the 2021 amendment to the Criminal Law, anyone who signs a loan contract becomes legally liable for repayment — even if they never intended to pay, the debt and negative credit record remain theirs. Attempts to flee abroad won’t help; fugitives can still be extradited years later. Those serving sentences, under investigation, or involved in civil disputes may be barred from leaving the country. For details on how to spot unauthorized loans taken out in your name, see Section 8, Item 9. - Evidence grade: A - Sources: Standing Committee of the National People's Congress (2020). Criminal Law Amendment (11) (Article 11, amends Article 175-1 of the Criminal Law). ; National People's Congress (1997). Criminal Law (88, 193, Article 280). ; Supreme People's Procuratorate of China, Ministry of Public Security of China (2022). Provisions on the standards for filing and prosecution of criminal cases under the jurisdiction of public security organs (2) (Articles 22, 45). ; Supreme People's Procuratorate of China (2026). There is a money laundering gang behind the loan fraud assembly line (Procuratorate Daily). ; National People’s Congress Standing Committee (2012). Exit and Entry Administration Law (Article 12). (National Immigration Administration); National People's Congress Standing Committee (2023 amendment). Civil Procedure Law (Article 266). (Reprinted by Guizhou Provincial Market Supervision Bureau) - Notes: In one case, the defense argument “I intended to repay the loan” was rejected. Prosecutors proved that the defendants had no jobs or assets, had already spent their commission, and thus had no real intention of repayment. Those who withdraw funds on behalf of the gang may also be charged with money laundering. For information on using personal bank accounts for “side jobs” or receiving money on someone else’s behalf, see Section 5; for how to detect fraudulent loans taken out in your name, see Section 8, Item 9. **Original text (Chinese):** ### 6. 有人拉你去「包装材料」贷款、按贷款额分你好处费，一个都不做 - 成本：不花钱。直接拒绝。不把身份证和自己的征信记录借给别人用，不签没看过的贷款合同，也不替人去银行面签。 - 说人话：帮人「包装材料」去贷款、拿分成，按诈骗办。有个 126 人的团伙，把没工作的人包装成「优质客户」，在 80 多家银行骗贷 3000 多万元。出面签字的按贷款额拿三成好处费，已判的 80 人里 76 人判了 1 年 4 个月到 6 年 6 个月。钱贷在谁名下，债就是谁的。 - 收益：用骗的手段，从银行或者其他金融机构拿到贷款、票据承兑、信用证、保函等。给银行或者其他金融机构造成重大损失的，判 3 年以下。还要并处或者单处罚金，判刑的同时罚钱，也可能只罚钱。造成特别重大损失，或者有其他特别严重情节的，判 3 到 7 年并罚钱。警方立案追查的起点，是直接经济损失 50 万元以上。本来就没打算还，用编造的引进资金项目理由、假的经济合同、假的证明文件或者假的产权证明去骗贷款的，是贷款诈骗罪。这一项骗到 5 万元就立案，判 5 年以下并罚 2 万到 20 万元。数额巨大或者有其他严重情节的判 5 到 10 年，特别巨大的判 10 年以上直到无期徒刑。伪造、涂改、买卖国家机关的公文、证件、印章，判 3 年以下，情节严重的判 3 到 10 年。官方案例：一个 126 人的团伙，在 16 个省市把没工作的人包装成「优质客户」，在 80 多家银行网点骗贷 3000 余万元。出面贷款的「白户」按贷款金额的三成拿好处费。检察院追诉了 105 名「白户」。2026 年一审已判的 80 人里，76 人以贷款诈骗罪判 1 年 4 个月到 6 年 6 个月并罚钱。另有 4 人因为替团伙取现，被以贷款诈骗罪、洗钱罪数罪并罚（两个罪一起算刑期）。这 4 人判 2 年 4 个月到 7 年 6 个月（全国）。本条的骗取贷款罪，按刑法修正案（十一）2021 年 3 月起的文本。 - 证据等级：A - 来源：全国人大常委会 (2020). 刑法修正案（十一）（第十一条，修改刑法第一百七十五条之一）. ；全国人大 (1997). 刑法（第八十八、一百九十三、二百八十条）. ；最高人民检察院、公安部 (2022). 关于公安机关管辖的刑事案件立案追诉标准的规定（二）（第二十二、四十五条）. ；最高人民检察院 (2026). 骗贷流水线背后藏洗钱黑手（检察日报）. ；全国人大常委会 (2012). 出境入境管理法（第十二条）. （国家移民管理局）；全国人大常委会 (2023 修正). 民事诉讼法（第二百六十六条）. （贵州省市场监管局转载） - 备注：「我当时是想还的」这句话，在那个案子里没被采纳。检察机关查明这些人没工作、没固定资产，根本还不上，分到的钱又都花了，据此认定他们本来就没打算还。替团伙把钱取出来的，还可能另外加一条洗钱罪。钱贷在谁名下、合同谁签的字，谁就是借款人。就算不构成犯罪，这笔债和征信上的记录也是自己的。拿了钱跑到境外一样了结不了：立案之后再躲，过多少年都还能追。判了刑没服完的、正被当成犯罪嫌疑人或者被告人的，都不准出境。民事案子没了结的，法院可以不让你出境；被执行人不履行的，法院也能限制出境。替人取现、转账见本节第 5 条（「兼职」要你用自己的卡收钱），自己被人冒名贷款了怎么发现，见第 8 节第 9 条。 **Evidence:** A. In one case, the defense argument “I intended to repay the loan” was rejected. Prosecutors proved that the defendants had no jobs or assets, had already spent their commission, and thus had no real intention of repayment. Those who withdraw funds on behalf of the gang may also be charged with money laundering. For information on using personal bank accounts for “side jobs” or receiving money on someone else’s behalf, see Section 5; for how to detect fraudulent loans taken out in your name, see Section 8, Item 9. **Source summary:** Helping others “package” loan applications in order to get a cut of the proceeds is a form of fraud. One criminal gang of 126 members turned unemployed individuals into “prime customers” and tricked over 80 banks into issuing loans totaling more than 30 million yuan. Those who signed the loan documents on behalf of the applicants received 30% of each loan amount as a commission. Out of the 80 people convicted so far, 76 have been sentenced to between 1 year and 4 months and 6 years and 6 months in prison. Remember: the person whose name appears on the loan contract is legally responsible for repaying it. **Low-ROI detour:** Move “Some people try to get you to “package loan applicants” for them and offer a commission based on the loan amount — don’t fall for it.” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Helping others “package” loan applications in order to get a cut of the proceeds is a form of fraud. One criminal gang of 126 members turned unemployed individuals into “prime customers” and tricked over 80 banks into issuing loans totaling more than 30 million yuan. Those who signed the loan documents on behalf of the applicants received 30% of each loan amount as a commission. Out of the 80 people convicted so far, 76 have been sentenced to between 1 year and 4 months and 6 years and 6 months in prison. Remember: the person whose name appears on the loan contract is legally responsible for repaying it.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-009; 09-005 **Source links:** [全国人大常委会 (2020). 刑法修正案（十一）（第十一条，修改刑法第一百七十五条之一）.](https://www.spp.gov.cn/spp/fl/202012/t20201227_503700.shtml); [全国人大 (1997). 刑法（第八十八、一百九十三、二百八十条）.](https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml); [最高人民检察院、公安部 (2022). 关于公安机关管辖的刑事案件立案追诉标准的规定（二）（第二十二、四十五条）.](https://www.spp.gov.cn/spp/xwfbh/wsfbt/202204/t20220429_555906.shtml); [最高人民检察院 (2026). 骗贷流水线背后藏洗钱黑手（检察日报）.](https://www.spp.gov.cn/spp/zdgz/202604/t20260428_726494.shtml); [全国人大常委会 (2012). 出境入境管理法（第十二条）.](https://www.nia.gov.cn/n741440/n741547/c1013311/content.html); [全国人大常委会 (2023 修正). 民事诉讼法（第二百六十六条）.](https://amr.guizhou.gov.cn/zwgk/xxgkml/jcxxgk/zcfg/fl/202401/t20240129_83645867.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md --- ### 09-007 — Keeping found items and not using them for personal gain; returning lost phones, wallets, or cash to owners or police Original title: 捡到银行卡不取钱，捡到手机、钱包联系失主或交给警察，不揣走 **Source text (English):** ### 7. Keeping found items and not using them for personal gain; returning lost phones, wallets, or cash to owners or police - Cost: No cost at all — it only takes a few minutes. Simply call the owner or bring the items to a police station. - In plain terms: Keeping found items for personal use when the value reaches “a relatively large amount” without returning them is a criminal offense known as misappropriation, punishable by up to 2 years in prison. If the amount is especially large, the sentence rises to 2–5 years. Using a found credit card at an ATM to withdraw cash is even more serious — it constitutes “unauthorized use of another person’s credit card.” When the amount involved is relatively large, offenders face up to 5 years in prison plus fines ranging from 20,000 to 200,000 yuan. In such cases, police open a case automatically without needing any complaint from the owner. - Benefit: Returning lost items to their rightful owners promptly — whether by notifying them directly or handing them over to police or other authorities — is both lawful and ethical. Failing to do so when the value reaches “a relatively large amount” may lead to criminal charges of misappropriation (up to 5 years in prison). Using a found credit card at an ATM is classified as “unauthorized use of another person’s credit card” and is treated as credit card fraud; offenders may receive sentences of 5–10 years and fines from 50,000 to 500,000 yuan, depending on the amount and circumstances (nationwide). - Evidence grade: A - Sources: National People's Congress (2020). Civil Code (Article 314). ; National People's Congress (2020). Criminal Law (as amended by the Criminal Law Amendment (Eleven), Articles 196, 270). ; Supreme People's Procuratorate of China (2008). Approval on how to characterize the behavior of finding other people's credit cards and using them at automated teller machines (ATMs). - Notes: Misappropriation is a crime that requires a formal complaint from the owner before police can intervene; otherwise, they cannot act on it. However, using a found credit card at an ATM falls under a different category — police can initiate proceedings without any prior complaint. The exact monetary threshold defining “a relatively large amount” is set by judicial interpretation and was not verified for this section. After items are handed over to authorities, owners may be required to pay storage fees when reclaiming them (Civil Code, Article 317). **Original text (Chinese):** ### 7. 捡到银行卡不取钱，捡到手机、钱包联系失主或交给警察，不揣走 - 成本：不花钱，几分钟的事。打个电话找失主，或者把东西送到派出所。 - 说人话：捡到东西留着自己用，金额到了「数额较大」又不肯交出来，判 2 年以下，数额巨大的判 2 到 5 年。拿捡来的银行卡去 ATM 取钱更重，算冒用别人的信用卡，数额较大就判 5 年以下，还要罚 2 万到 20 万元。取钱这一种警察直接立案，不用失主自己去告。 - 收益：捡到别人丢的东西，要还给失主，及时通知他来领，或者送交公安等部门。把别人落下的东西留着自己用，金额到了「数额较大」又不肯交出来的，构成侵占罪，判 2 年以下。数额巨大的判 2 到 5 年。捡到别人的信用卡拿到 ATM 上用，属于「冒用他人信用卡」。够得上犯罪的，按信用卡诈骗罪处理：数额较大的判 5 年以下，并罚 2 万到 20 万元。数额巨大或者有其他严重情节的，判 5 到 10 年，并罚 5 万到 50 万元（全国） - 证据等级：A - 来源：全国人大 (2020). 民法典（第三百一十四条）. ；全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第一百九十六、二百七十条）. ；最高人民检察院 (2008). 关于拾得他人信用卡并在自动柜员机（ATM 机）上使用的行为如何定性问题的批复. - 备注：侵占罪是「告诉的才处理」，得失主自己去法院起诉，警察不主动管。但拿捡来的卡取钱不一样，不用失主去告，警察直接立案。「数额较大」具体是多少钱，由司法解释规定，本节没有核实。东西送交有关部门之后，失主来领的时候要付保管费用（民法典第三百一十七条）。 **Evidence:** A. Misappropriation is a crime that requires a formal complaint from the owner before police can intervene; otherwise, they cannot act on it. However, using a found credit card at an ATM falls under a different category — police can initiate proceedings without any prior complaint. The exact monetary threshold defining “a relatively large amount” is set by judicial interpretation and was not verified for this section. After items are handed over to authorities, owners may be required to pay storage fees when reclaiming them (Civil Code, Article 317). **Source summary:** Keeping found items for personal use when the value reaches “a relatively large amount” without returning them is a criminal offense known as misappropriation, punishable by up to 2 years in prison. If the amount is especially large, the sentence rises to 2–5 years. Using a found credit card at an ATM to withdraw cash is even more serious — it constitutes “unauthorized use of another person’s credit card.” When the amount involved is relatively large, offenders face up to 5 years in prison plus fines ranging from 20,000 to 200,000 yuan. In such cases, police open a case automatically without needing any complaint from the owner. **Low-ROI detour:** Move “Keeping found items and not using them for personal gain; returning lost phones, wallets, or cash to owners or police” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Keeping found items for personal use when the value reaches “a relatively large amount” without returning them is a criminal offense known as misappropriation, punishable by up to 2 years in prison. If the amount is especially large, the sentence rises to 2–5 years. Using a found credit card at an ATM to withdraw cash is even more serious — it constitutes “unauthorized use of another person’s credit card.” When the amount involved is relatively large, offenders face up to 5 years in prison plus fines ranging from 20,000 to 200,000 yuan. In such cases, police open a case automatically without needing any complaint from the owner.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大 (2020). 民法典（第三百一十四条）.](https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml); [全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第一百九十六、二百七十条）.](https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html); [最高人民检察院 (2008). 关于拾得他人信用卡并在自动柜员机（ATM 机）上使用的行为如何定性问题的批复.](https://www.spp.gov.cn/spp/flfg/sfjs/201208/t20120830_47871.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md --- ### 09-008 — Use your real identity to claim discounts — don’t register fake accounts or exploit loopholes to get more Original title: 优惠用自己的真实身份领，不买虚拟号批量注册小号，不靠漏洞重复领 **Source text (English):** ### 8. Use your real identity to claim discounts — don’t register fake accounts or exploit loopholes to get more - Cost: There is no cost involved. You simply avoid taking part in “coupon‑hunting groups” and stay away from any platform loopholes. The hard part is resisting the urge to treat these discounts as a repeatable source of income. - In plain terms: Using your own real identity and one account to claim a discount is perfectly fine. Creating multiple fake accounts or placing orders yourself just to get extra coupons is considered fraud. If you defraud someone out of 3,000 yuan or more, you can be sentenced to up to three years in prison; amounts over 30,000 yuan bring penalties of three to ten years. In one case, delivery workers bought virtual phone numbers for just 0.1 yuan each, used them to claim coupons, and together generated over 90,000 yuan in illicit gains; twelve people involved received sentences ranging from three years and six months to three months of detention. Additionally, one individual managed to obtain 29 yuan in discounts through such means. - Benefit: Defrauding others or the state of money is punishable by up to three years in prison plus a fine when the amount is relatively small. Larger sums or aggravating circumstances raise the sentence to three‑to‑ten years, and extremely large amounts can lead to more than ten years or even life imprisonment, along with heavy fines or asset confiscation. Each province sets its own thresholds: “relatively small” means 3,000–10,000 yuan; “large” is 30,000–100,000 yuan; “extremely large” starts at 500,000 yuan. Teaching or selling methods for fraud carries a maximum five‑year sentence, with harsher penalties for serious cases. Buying or selling phone numbers and verification codes is a violation of personal‑information laws, punishable by up to seven years in prison. Automated systems for mass account creation or SMS verification are expressly banned under anti‑telecom‑fraud statutes. Illegal trading or lending of phone cards and online accounts also incurs fines of one‑to‑ten times any illicit profit; if no profit is made, fines can reach 500,000 yuan, and repeat offenders may face up to fifteen days of detention. Those who take part in telecom fraud but do not meet criminal thresholds can still be detained for ten‑to‑fifteen days and fined up to 100,000 yuan. Official cases illustrate these rules: delivery workers who bought cheap virtual numbers to claim discounts and resell goods were sentenced to three years and six months to three months of detention; another individual who exploited refund loopholes to obtain collectibles received three years of probation plus a 30,000‑yuan fine; a group that abused new‑user coupons across nineteen provinces was prosecuted, with several leaders receiving three‑year‑and‑six‑month sentences. One offender managed to secure 1156 yuan in illicit gains, while another obtained 224 yuan through similar tactics. Furthermore, a third individual was found to have earned 249,000 yuan, and a fourth secured 330,000 yuan via fraudulent means. In yet another instance, a person obtained 70 yuan in unauthorized discounts, and another managed to gain 2,000,000 yuan through such actions. Finally, one individual succeeded in acquiring 163 yuan, and another secured 34 yuan in illicit profits. - Evidence grade: A - Sources: National People's Congress (2020). Criminal Law (Amended in accordance with the Criminal Law Amendment (11), Article 253-1, Article 266, Article 295). (Reprinted by Beijing Municipal Public Security and Traffic Management Bureau); Supreme People's Court of China, Supreme People's Procuratorate of China (2011). Interpretation of Several Issues Concerning the Specific Application of Laws in Handling Criminal Cases of Fraud (Fa Interpretation [2011] No. 7, Article 1). ; Standing Committee of the National People's Congress (2022). Anti-Telecom Internet Fraud Law (14, 31, 38, 42, 44). ; National People’s Congress (2020). Civil Code (Article 985). ; Supreme People's Procuratorate of China (2021). Targeting telecom network fraud | Criminals focus on loopholes in the e-commerce economy (Procuratorate Daily). ; Supreme People's Procuratorate of China (2025). Such "harvesting" is suspected of fraud (Procuratorate Daily). ; Supreme People's Procuratorate of China (2024). Longcheng District, Chaoyang, Liaoning: Handling a series of telecommunications network fraud cases (Rule of Law Daily). - Notes: The key distinction is not how much you obtain, but whether you create false identities. Using your own real identity, one account per promotion, and applying the discount to yourself is perfectly allowed. Registering fake users, fabricating transactions, or concealing prior refunds to trick a platform into granting extra discounts is classified as fraud; the monetary amount only determines the length of the sentence. Even if the sum is below the criminal threshold, platforms may still ban accounts, revoke discounts, and demand repayment. Mere participation in telecom‑fraud schemes, even without meeting criminal criteria, can result in detention and fines. Being guided by others or paid per transaction does not change the nature of your own actions. Teaching fraud techniques or selling accounts and phone numbers are separate offenses that are punished cumulatively. **Original text (Chinese):** ### 8. 优惠用自己的真实身份领，不买虚拟号批量注册小号，不靠漏洞重复领 - 成本：不花钱。放弃「羊毛任务群」里的活。发现平台有漏洞，不去碰它。难在忍住不把优惠当成可以批量复制的收入。 - 说人话：用自己的真实身份、一个号领一次券，不在处罚范围里。批量注册假用户、自己下单自己接单去多领，按诈骗办，骗到 3000 元就能判 3 年以下，3 万元起判 3 到 10 年。有骑手用 0.1 元一个的虚拟号刷券，套现 9 万余元，同案 12 人都被判了刑。 - 收益：骗别人或者公家的财物，数额较大的判 3 年以下，并处或者单处罚金（判刑的同时罚钱，也可能只罚钱）。数额巨大，或者有其他严重情节的，判 3 到 10 年并罚钱。数额特别巨大，或者有其他特别严重情节的，判 10 年以上或者无期徒刑，并罚钱或者没收财产。数额较大、巨大、特别巨大这三档，各省在下面的幅度内定本地标准。较大是 3000 元至 1 万元以上。巨大是 3 万元至 10 万元以上，特别巨大是 50 万元以上。把方法教给别人、卖「教程」的，按传授犯罪方法罪判 5 年以下，情节严重的判 5 到 10 年，特别严重的判 10 年以上或者无期徒刑。买卖手机号、验证码的上下游，按侵犯公民个人信息罪判 3 年以下，特别严重的判 3 到 7 年。用批量账号、网络地址自动切换系统，以及批量接收短信验证的接码平台，本身就是反电信网络诈骗法第十四条明令禁止的。非法买卖、出租、出借电话卡和互联网账号、帮别人过实名核验，在第三十一条之列。违反第十四条的，赚到的钱全部没收，再按赚到的钱罚 1 到 10 倍。没赚到钱，或者赚的不到 5 万元的，罚 50 万元以下，情节严重的还要拘留 15 日以下。违反第三十一条的，罚款同样是 1 到 10 倍，没赚到钱或者赚的不到 2 万元的罚 20 万元以下，情节严重的也要拘留 15 日以下。参与电信网络诈骗、还不够判刑的，拘留 10 到 15 日。赚到的钱没收，再罚 1 到 10 倍。没赚到钱或者赚的不到 1 万元的，罚 10 万元以下。官方案例一：外卖骑手刘某某以 0.1 元一个买虚拟手机号，注册某平台新用户。他领满 29 减 15 的新人券下单，再把商品倒卖给小商铺套现。他还用虚拟号互相邀请，领 2 元至 20 元的奖励金。他和骑手谭某某分别骗得 9 万余元和 7 万余元。上海杨浦区检察院以诈骗罪起诉 12 人，法院判 3 年 6 个月至拘役 3 个月。官方案例二：王某利用网店退款与回收虚拟抽奖币的时间差。他退款 1156 笔，提走手办 224 件，金额 24.9 万余元。他还在二手平台变现，法院以诈骗罪判 3 年缓 4 年，并处罚金 3 万元。他在审理期间退赃并预缴罚金，共 33 万元。官方案例三：某网约车平台的新用户优惠券和司机补贴，被「自己打车自己接单」的虚假跑单骗取，涉及 19 省 70 余市，金额 200 余万元。辽宁朝阳龙城区检察院起诉 163 人，全部被判有罪。主犯黄某、蔡某以诈骗罪、侵犯公民个人信息罪、传授犯罪方法罪数罪并罚（几个罪一起算刑期），各判 3 年 6 个月。另有 34 名情节轻微的从犯，检察院决定不起诉，仍然移送公安作行政处罚（全国） - 证据等级：A - 来源：全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百五十三条之一、第二百六十六条、第二百九十五条）. （北京市公安交通管理局转载）；最高人民法院、最高人民检察院 (2011). 关于办理诈骗刑事案件具体应用法律若干问题的解释（法释〔2011〕7 号，第一条）. ；全国人大常委会 (2022). 反电信网络诈骗法（第十四、三十一、三十八、四十二、四十四条）. ；全国人大 (2020). 民法典（第九百八十五条）. ；最高人民检察院 (2021). 剑指电信网络诈骗｜不法分子盯上了电商经济的漏洞（检察日报）. ；最高人民检察院 (2025). 如此「薅羊毛」涉嫌诈骗（检察日报）. ；最高人民检察院 (2024). 辽宁朝阳龙城区：办理系列电信网络诈骗案（法治日报）. ；看看新闻 (2026-08-25). 男子网购870多个手机号薅车企羊毛 窃电40余万（记者陈敏佳）. （网页存档 ） - 备注：界线不在「薅了多少」，在有没有编假的。用自己的真实身份参加活动、一个号领一次、券用在自己身上，那是平台给你的优惠。为了多领去注册假用户、编造交易、瞒着自己已经退过款，就是让对方误以为是真的才把东西交出来，按诈骗认定，金额只决定判多久。车企的免费充电也有人这么薅过。2026 年 8 月看看新闻报道，上海两人买来大量虚拟手机号，轮流绑成某新能源车企 App 的子账号。每个号用「先充后付」充两次电就解绑，电费没人付，充电机会再卖给货车司机。浦东新区检察院认为这是诈骗，不是盗窃，已经批准逮捕。此案只有媒体报道，没有判决或官方通报。金额不够判刑的也有后果：平台可以封号、扣回优惠，还能按「不该得的钱要退回来」要求你返还。参与电诈、没到犯罪程度的，还有拘留和罚款那一档。「群里有人带、按单给我钱」不改变你自己这一份的性质。把方法教给别人、倒卖账号和手机号，是另外的罪名，几个罪会一起算账。受益人是你自己。自己写脚本、卖脚本见第 11 节第 3 条，卖卡、卖账号见第 8 节第 8 条（银行卡借给人）和本节第 16 条（身份证不借人）。 **Evidence:** A. The key distinction is not how much you obtain, but whether you create false identities. Using your own real identity, one account per promotion, and applying the discount to yourself is perfectly allowed. Registering fake users, fabricating transactions, or concealing prior refunds to trick a platform into granting extra discounts is classified as fraud; the monetary amount only determines the length of the sentence. Even if the sum is below the criminal threshold, platforms may still ban accounts, revoke discounts, and demand repayment. Mere participation in telecom‑fraud schemes, even without meeting criminal criteria, can result in detention and fines. Being guided by others or paid per transaction does not change the nature of your own actions. Teaching fraud techniques or selling accounts and phone numbers are separate offenses that are punished cumulatively. **Source summary:** Using your own real identity and one account to claim a discount is perfectly fine. Creating multiple fake accounts or placing orders yourself just to get extra coupons is considered fraud. If you defraud someone out of 3,000 yuan or more, you can be sentenced to up to three years in prison; amounts over 30,000 yuan bring penalties of three to ten years. In one case, delivery workers bought virtual phone numbers for just 0.1 yuan each, used them to claim coupons, and together generated over 90,000 yuan in illicit gains; twelve people involved received sentences ranging from three years and six months to three months of detention. Additionally, one individual managed to obtain 29 yuan in discounts through such means. **Low-ROI detour:** Move “Use your real identity to claim discounts — don’t register fake accounts or exploit loopholes to get more” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Using your own real identity and one account to claim a discount is perfectly fine. Creating multiple fake accounts or placing orders yourself just to get extra coupons is considered fraud. If you defraud someone out of 3,000 yuan or more, you can be sentenced to up to three years in prison; amounts over 30,000 yuan bring penalties of three to ten years. In one case, delivery workers bought virtual phone numbers for just 0.1 yuan each, used them to claim coupons, and together generated over 90,000 yuan in illicit gains; twelve people involved received sentences ranging from three years and six months to three months of detention. Additionally, one individual managed to obtain 29 yuan in discounts through such means.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-008; 11-003 **Source links:** [全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百五十三条之一、第二百六十六条、第二百九十五条）.](https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html); [最高人民法院、最高人民检察院 (2011). 关于办理诈骗刑事案件具体应用法律若干问题的解释（法释〔2011〕7 号，第一条）.](https://www.spp.gov.cn/spp/sfjs/201802/t20180201_363736.shtml); [全国人大常委会 (2022). 反电信网络诈骗法（第十四、三十一、三十八、四十二、四十四条）.](https://www.spp.gov.cn/spp/fl/202209/t20220902_575631.shtml); [全国人大 (2020). 民法典（第九百八十五条）.](https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml); [最高人民检察院 (2021). 剑指电信网络诈骗｜不法分子盯上了电商经济的漏洞（检察日报）.](https://www.spp.gov.cn/spp/zdgz/202106/t20210607_520557.shtml); [最高人民检察院 (2025). 如此「薅羊毛」涉嫌诈骗（检察日报）.](https://www.spp.gov.cn/spp/zdgz/202508/t20250826_704625.shtml); [最高人民检察院 (2024). 辽宁朝阳龙城区：办理系列电信网络诈骗案（法治日报）.](https://www.spp.gov.cn/spp/zdgz/202401/t20240124_641099.shtml); [看看新闻 (2026-08-25). 男子网购870多个手机号薅车企羊毛 窃电40余万（记者陈敏佳）.](https://www.kankanews.com/detail/80290xAJDw6) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md --- ### 09-009 — Never throw anything from balconies or windows — cigarette butts, trash bags, and bottles all count Original title: 阳台、窗户不往外扔任何东西，烟头、垃圾袋、酒瓶都算 **Source text (English):** ### 9. Never throw anything from balconies or windows — cigarette butts, trash bags, and bottles all count - Cost: This costs nothing and takes no time at all. Simply bring cigarette butts, trash bags, and bottles indoors and toss them in the household trash bin; never throw them out of windows or from balconies. - In plain terms: Even if you throw something from a height and do not hit anyone, you can still be detained for up to 5 days and fined 1,000 yuan. For more serious cases, the detention period rises to 10–15 days. If your actions do end up hitting someone, the charges become even more severe. For example, a man who was drunk on the 21st floor threw empty bottles and glass cups down to a playground below, striking a 13-year-old student and leaving them with serious injuries; he was sentenced to 10 years in prison. Another individual threw 8 bricks from the 32nd floor, killing one person; in 2024, the Supreme People’s Court approved a death sentence for this offender. - Benefit: Throwing objects from heights or other elevated locations can lead to detention for up to 5 days or a fine of up to 1,000 yuan, provided there is any risk of harming people, damaging property, or threatening public safety. For more serious violations, the detention period rises to 10–15 days, plus an additional fine of up to 1,000 yuan. If the act meets the criteria for the crime of throwing objects from heights, the offender faces up to 1 year in prison, plus a fine imposed either alongside the sentence or on its own. Cases involving injury or death to others are prosecuted under even stricter criminal statutes. A notable official case involves Li, who threw empty bottles and glass cups from the 21st floor while intoxicated; he struck a 13-year-old student with severe injuries, resulting in a 10-year sentence for endangering public safety via dangerous acts. Another case involves Zhou, who hurled 8 bricks at a crowd from the 32nd floor, killing one person; his death sentence was approved by the Supreme People’s Court in 2024, marking a nationwide precedent. - Evidence grade: A - Sources: National People's Congress Standing Committee (2025). Public Security Management Punishment Law (Revised in 2025, Article 43). ; National People's Congress Standing Committee (2020). Criminal Law Amendment (11) (Article 33, i.e., Article 291-2 of the Criminal Law). ; National People’s Congress (2020). Criminal Law (Amended in accordance with the Criminal Law Amendment (Eleven), Article 291-2). ; Supreme People's Court of China (2024). Typical cases of punishing crimes endangering public security according to law (Case 1). ; Supreme People's Court of China (2025). Exclusive interview with Li Yong, Vice President of the Supreme People’s Court: Let anyone who throws objects from high altitudes be punished. - Notes: Detention can be imposed even if no one is harmed, as the law only requires proof of a potential risk. The Civil Code also contains a separate provision on civil compensation related to objects thrown from heights (Article 1254). At the time of writing, we were unable to access the original legal texts, so no direct citations are included here. **Original text (Chinese):** ### 9. 阳台、窗户不往外扔任何东西，烟头、垃圾袋、酒瓶都算 - 成本：不花钱，也不费时间。烟头、垃圾袋、酒瓶都拿到屋里的垃圾桶扔，不从窗口和阳台往外丢。 - 说人话：往楼下扔东西，没砸到人也能拘留 5 日、罚 1000 元，情节严重的拘留 10 到 15 日。砸到人就换罪名了：有人在 21 楼酒后把空酒瓶、玻璃杯扔到楼下操场，砸中 13 岁学生致重伤，判 10 年。还有人从 32 楼扔 8 块砖头砸死 1 人，2024 年被核准死刑。 - 收益：从楼上或者其他高处往下扔东西，只要有伤到人、砸坏财物或者危及公共安全的危险，就可以拘留 5 日以下，或者罚 1000 元以下。情节严重的拘留 10 到 15 日，还可以再罚 1000 元以下。情节严重到构成高空抛物罪的，判 1 年以下，并处或者单处罚金（判刑的同时罚钱，也可能只罚钱）。砸伤砸死人的，按更重的罪名处理。官方案例：李某晨在 21 楼酒后把空酒瓶、玻璃杯扔到楼下操场，砸中 13 岁学生致重伤二级，以危险方法危害公共安全罪判 10 年。周某从 32 楼向人群投掷 8 块砖头砸死 1 人，2024 年最高法核准死刑（全国） - 证据等级：A - 来源：全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第四十三条）. ；全国人大常委会 (2020). 刑法修正案（十一）（第三十三条，即刑法第二百九十一条之二）. ；全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百九十一条之二）. ；最高人民法院 (2024). 依法惩治危害公共安全犯罪典型案例（案例一）. ；最高人民法院 (2025). 专访最高法副院长李勇：让高空抛物行为人都能被处罚. - 备注：没砸到人也能拘留，条文只要求「有危险」。民法典对高空抛物另有一条民事赔偿规定（第一千二百五十四条）。本节写作时没能打开原文，所以没有引用。 **Evidence:** A. Detention can be imposed even if no one is harmed, as the law only requires proof of a potential risk. The Civil Code also contains a separate provision on civil compensation related to objects thrown from heights (Article 1254). At the time of writing, we were unable to access the original legal texts, so no direct citations are included here. **Source summary:** Even if you throw something from a height and do not hit anyone, you can still be detained for up to 5 days and fined 1,000 yuan. For more serious cases, the detention period rises to 10–15 days. If your actions do end up hitting someone, the charges become even more severe. For example, a man who was drunk on the 21st floor threw empty bottles and glass cups down to a playground below, striking a 13-year-old student and leaving them with serious injuries; he was sentenced to 10 years in prison. Another individual threw 8 bricks from the 32nd floor, killing one person; in 2024, the Supreme People’s Court approved a death sentence for this offender. **Low-ROI detour:** Move “Never throw anything from balconies or windows — cigarette butts, trash bags, and bottles all count” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Even if you throw something from a height and do not hit anyone, you can still be detained for up to 5 days and fined 1,000 yuan. For more serious cases, the detention period rises to 10–15 days. If your actions do end up hitting someone, the charges become even more severe. For example, a man who was drunk on the 21st floor threw empty bottles and glass cups down to a playground below, striking a 13-year-old student and leaving them with serious injuries; he was sentenced to 10 years in prison. Another individual threw 8 bricks from the 32nd floor, killing one person; in 2024, the Supreme People’s Court approved a death sentence for this offender.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第四十三条）.](https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml); [全国人大常委会 (2020). 刑法修正案（十一）（第三十三条，即刑法第二百九十一条之二）.](https://www.spp.gov.cn/zdgz/202012/t20201227_503682.shtml); [全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百九十一条之二）.](https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html); [最高人民法院 (2024). 依法惩治危害公共安全犯罪典型案例（案例一）.](https://www.court.gov.cn/zixun/xiangqing/429522.html); [最高人民法院 (2025). 专访最高法副院长李勇：让高空抛物行为人都能被处罚.](https://www.court.gov.cn/zixun/xiangqing/458381.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md --- ### 09-010 — Do not buy imitation guns, BB guns, or air rifles online; avoid “toy guns” of unknown origin Original title: 不网购仿真枪、钢珠枪、气枪，不买来路不明的「玩具枪」 **Source text (English):** ### 10. Do not buy imitation guns, BB guns, or air rifles online; avoid “toy guns” of unknown origin - Cost: No cost involved. If you want to shoot, visit a licensed shooting range. - In plain terms: Any BB gun or air rifle purchased online that meets or exceeds a muzzle energy threshold of 1.8 joules per square centimeter is classified as a firearm. Possessing such a gun without a permit can lead to a sentence of up to 3 years in prison; more serious cases may result in 3 to 7 years. In one case, a couple sold “toy guns” at a local market. Of the 43 guns seized, 18 were confirmed to meet firearm standards. Since there was insufficient evidence to prove they knew these items were firearms, they were not prosecuted due to evidentiary doubts. - Benefit: Unauthorized possession or concealment of firearms without a permit is punishable by up to 3 years in prison; more serious cases may lead to 3 to 7 years. Non-standard guns that cannot fire standard ammunition are still classified as firearms if their muzzle energy meets or exceeds 1.8 joules per square centimeter. This energy value refers to the amount of energy per square centimeter carried by a projectile at the moment it leaves the barrel. Many BB guns and air rifles bought online exceed this threshold. Since 2018, the Supreme People’s Court and Supreme People’s Procuratorate have required that for air rifles with relatively low muzzle energy, factors such as appearance, material, price, intended use, and the owner’s awareness must be evaluated before determining whether a conviction is warranted. Official case example: The aforementioned couple sold “toy guns” at a market; 18 of the 43 seized guns met firearm standards. Due to insufficient evidence proving they knew these were firearms, they were not prosecuted on grounds of evidentiary uncertainty (nationwide). - Evidence grade: A - Sources: National People's Congress (2020). Criminal Law (as amended by the Criminal Law Amendment (11), Article 128). ; Supreme People's Court of China, Supreme People's Procuratorate of China (2018). Regarding firearms powered by compressed gas, Reply on the Conviction and Sentencing Issues in Criminal Cases involving Air Guns and Lead Bullets (Fashi [2018] No. 8). ; Supreme People's Court of China (2018). Understanding and application of the "Reply". - Notes: The key factor in deciding not to prosecute this case was the determination that the couple “had no knowledge” of the items being firearms. It is difficult for adults who deliberately purchase BB guns or air rifles online to later claim they had no idea they were firearms. This section does not include any verified information on how crossbows or controlled knives are regulated, so no details are provided here. **Original text (Chinese):** ### 10. 不网购仿真枪、钢珠枪、气枪，不买来路不明的「玩具枪」 - 成本：不花钱。想打枪，去正规射击馆。 - 说人话：网上买的钢珠枪、气枪，枪口比动能到了 1.8 焦耳/平方厘米，就按枪支认定。没有许可拿在手里，判 3 年以下，情节严重的判 3 到 7 年。有对夫妇卖「玩具枪」，43 支里有 18 支被鉴定为枪，只因证明不了他们知情才没被起诉。 - 收益：没有许可就持有、私藏枪支的，判 3 年以下，情节严重的判 3 到 7 年。打不了制式子弹的非制式枪，只要枪口比动能大于等于 1.8 焦耳/平方厘米，一律认定为枪支。枪口比动能，指的是子弹出膛时每平方厘米带的能量。不少网上买的钢珠枪、气枪都超过这个数。2018 年起最高法、最高检要求，对比动能偏低的气枪，要综合外观、材质、价格、用途、本人是不是知情等等评估之后，再决定要不要定罪。官方案例：赵某某夫妇在集贸市场卖「玩具枪」，查获 43 支，其中 18 支经鉴定符合枪支标准。因为没有充分证据证明他们知道那是枪支，按证据存疑不起诉（全国） - 证据等级：A - 来源：全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第一百二十八条）. ；最高人民法院、最高人民检察院 (2018). 关于涉以压缩气体为动力的枪支、气枪铅弹刑事案件定罪量刑问题的批复（法释〔2018〕8 号）. ；最高人民法院 (2018). 《批复》的理解与适用. - 备注：那起案子不起诉的关键，是认定他们「不明知」。成年人特意上网买钢珠枪、气枪，事后再说不知道那是枪，很难成立。弩和管制刀具随身带的罚则，见本节第 26 条（别为了防身买甩棍、电击器、匕首）。 **Evidence:** A. The key factor in deciding not to prosecute this case was the determination that the couple “had no knowledge” of the items being firearms. It is difficult for adults who deliberately purchase BB guns or air rifles online to later claim they had no idea they were firearms. This section does not include any verified information on how crossbows or controlled knives are regulated, so no details are provided here. **Source summary:** Any BB gun or air rifle purchased online that meets or exceeds a muzzle energy threshold of 1.8 joules per square centimeter is classified as a firearm. Possessing such a gun without a permit can lead to a sentence of up to 3 years in prison; more serious cases may result in 3 to 7 years. In one case, a couple sold “toy guns” at a local market. Of the 43 guns seized, 18 were confirmed to meet firearm standards. Since there was insufficient evidence to prove they knew these items were firearms, they were not prosecuted due to evidentiary doubts. **Low-ROI detour:** Move “Do not buy imitation guns, BB guns, or air rifles online; avoid “toy guns” of unknown origin” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Any BB gun or air rifle purchased online that meets or exceeds a muzzle energy threshold of 1.8 joules per square centimeter is classified as a firearm. Possessing such a gun without a permit can lead to a sentence of up to 3 years in prison; more serious cases may result in 3 to 7 years. In one case, a couple sold “toy guns” at a local market. Of the 43 guns seized, 18 were confirmed to meet firearm standards. Since there was insufficient evidence to prove they knew these items were firearms, they were not prosecuted due to evidentiary doubts.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 09-026 **Source links:** [全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第一百二十八条）.](https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html); [最高人民法院、最高人民检察院 (2018). 关于涉以压缩气体为动力的枪支、气枪铅弹刑事案件定罪量刑问题的批复（法释〔2018〕8 号）.](https://www.spp.gov.cn/xwfbh/wsfbt/201803/t20180328_372604.shtml); [最高人民法院 (2018). 《批复》的理解与适用.](https://www.court.gov.cn/zixun/xiangqing/88472.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md --- ### 09-011 — Register drones with your real name first; never fly near airports, military zones, or restricted urban airspace, and don’t tamper with altitude limits Original title: 买了无人机先实名登记，机场、军事区和城市管制空域不飞，不破解限高 **Source text (English):** ### 11. Register drones with your real name first; never fly near airports, military zones, or restricted urban airspace, and don’t tamper with altitude limits - Cost: Registering your drone is free and takes just a few minutes. Before every flight, check via official channels to confirm whether the area you plan to fly in is a restricted zone. - In plain terms: Flying a drone without proper registration can result in a fine of up to 200 yuan; repeat or serious violations may incur fines ranging from 2,000 to 20,000 yuan. Flying in restricted airspace without authorization carries a maximum fine of 500 yuan; in severe cases, the drone is confiscated and additional fines of 1,000–10,000 yuan apply. Serious violations may also lead to detention for 5–10 days. One individual paid to remove altitude restrictions on his drone, flew it to nearly 3,000 meters to capture cloud images, and posted the footage online; he was subsequently detained for 5 days. - Benefit: Operators who fly without registration may be ordered to correct the issue and face fines up to 200 yuan; repeat or serious violations can lead to fines of 2,000–20,000 yuan. Flying micro, light, or small drones in restricted airspace without approval results in an order to cease flight and a fine of up to 500 yuan; in severe cases, the drone is confiscated and fines of 1,000–10,000 yuan apply. Serious violations involving unauthorized flight in restricted zones may also result in detention for 5–10 days. Official examples include: Mr. Li paid to bypass altitude limits, flew his drone to nearly 3,000 meters to photograph clouds and posted the footage online; he was detained for 5 days. Mr. Zhang helped others bypass altitude and no‑fly zone restrictions on over 20 drones, earning more than 15,000 yuan; he was convicted of providing programs or tools used to illegally access or control computer systems, sentenced to 6 months in prison with a 1‑year probation period, and fined (nationwide, effective January 2024). - Evidence grade: A - Sources: State Council of China, Central Military Commission (2023). Interim Regulations on the Management of Unmanned Aircraft Flights (National Order No. 761, Articles 10, 19, 47, 51). ; National People's Congress Standing Committee (2025). Public Security Management Punishment Law (2025) (Revised in 2026, Article 46). ; Hubei Provincial Public Security Department (2026). Ministry of Public Security of China announced eight typical cases of cracking down on the illegal crimes of "black flying" of drones in accordance with the law (reprinted from People's Public Security News). - Notes: Micro and light drones may be flown in permitted airspace without prior approval. A micro drone is defined as one weighing less than 0.25 kilograms. Permitted airspace refers to all areas outside of restricted zones; airports, military installations, and government complexes are typically classified as restricted zones. The original Ministry of Public Security page detailing these rules could not be accessed at the time of writing; therefore, information was drawn from a republished page maintained by the Hubei Provincial Public Security Department. **Original text (Chinese):** ### 11. 买了无人机先实名登记，机场、军事区和城市管制空域不飞，不破解限高 - 成本：实名登记不花钱，几分钟就办完。每次起飞前，用官方渠道查一下要飞的这块地方是不是管制空域。 - 说人话：没实名登记就飞，罚 200 元以下，情节严重的罚 2000 到 2 万元。没批准在管制空域飞，罚 500 元以下，情节严重的没收无人机，再罚 1000 到 1 万元。情节较重的还能拘留 5 到 10 日。有人花钱破解限高，飞到近 3000 米拍云层发到网上，被拘留 5 日。 - 收益：没做实名登记就飞的，责令改正，还可以罚 200 元以下，情节严重的罚 2000 到 2 万元。没批准就在管制空域飞微型、轻型、小型无人机的，责令停止飞行，还可以罚 500 元以下。这一项里情节严重的，没收无人机，并罚 1000 到 1 万元。违反空域管理规定飞行、情节较重的，拘留 5 到 10 日。官方案例：李某某付费破解限高，把无人机飞到近 3000 米拍云层并发布，拘留 5 日。张某某替人破解限高和禁飞区限制 20 余台次，赚了 1.5 万余元。他被以提供侵入、非法控制计算机信息系统程序、工具罪定罪。判 6 个月，缓刑 1 年，并处罚金（全国，2024 年 1 月起） - 证据等级：A - 来源：国务院、中央军委 (2023). 无人驾驶航空器飞行管理暂行条例（国令第 761 号，第十、十九、四十七、五十一条）. ；全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第四十六条）. ；湖北省公安厅 (2026). 公安部公布依法打击无人机「黑飞」违法犯罪八起典型案例（转载人民公安报）. - 备注：微型和轻型无人机在适飞空域飞，不用批准。微型指空机重量小于 0.25 千克的那种。适飞空域就是管制空域以外的地方，而机场、军事设施、政府机关周边多半属于管制空域。公安部的原文页面本节写作时打不开，所以引用的是湖北省公安厅的转载页。 **Evidence:** A. Micro and light drones may be flown in permitted airspace without prior approval. A micro drone is defined as one weighing less than 0.25 kilograms. Permitted airspace refers to all areas outside of restricted zones; airports, military installations, and government complexes are typically classified as restricted zones. The original Ministry of Public Security page detailing these rules could not be accessed at the time of writing; therefore, information was drawn from a republished page maintained by the Hubei Provincial Public Security Department. **Source summary:** Flying a drone without proper registration can result in a fine of up to 200 yuan; repeat or serious violations may incur fines ranging from 2,000 to 20,000 yuan. Flying in restricted airspace without authorization carries a maximum fine of 500 yuan; in severe cases, the drone is confiscated and additional fines of 1,000–10,000 yuan apply. Serious violations may also lead to detention for 5–10 days. One individual paid to remove altitude restrictions on his drone, flew it to nearly 3,000 meters to capture cloud images, and posted the footage online; he was subsequently detained for 5 days. **Low-ROI detour:** Move “Register drones with your real name first; never fly near airports, military zones, or restricted urban airspace, and don’t tamper with altitude limits” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Flying a drone without proper registration can result in a fine of up to 200 yuan; repeat or serious violations may incur fines ranging from 2,000 to 20,000 yuan. Flying in restricted airspace without authorization carries a maximum fine of 500 yuan; in severe cases, the drone is confiscated and additional fines of 1,000–10,000 yuan apply. Serious violations may also lead to detention for 5–10 days. One individual paid to remove altitude restrictions on his drone, flew it to nearly 3,000 meters to capture cloud images, and posted the footage online; he was subsequently detained for 5 days.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国务院、中央军委 (2023). 无人驾驶航空器飞行管理暂行条例（国令第 761 号，第十、十九、四十七、五十一条）.](https://www.gov.cn/zhengce/content/202306/content_6888799.htm); [全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第四十六条）.](https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml); [湖北省公安厅 (2026). 公安部公布依法打击无人机「黑飞」违法犯罪八起典型案例（转载人民公安报）.](http://gat.hubei.gov.cn/bmdt/gayw/202602/t20260205_5870949.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md --- ### 09-012 — Do not secretly film others, nor install cameras in rented apartments, homestays, or hotel rooms Original title: 不偷拍别人，不在出租屋、民宿、酒店房间装摄像头 **Source text (English):** ### 12. Do not secretly film others, nor install cameras in rented apartments, homestays, or hotel rooms - Cost: There is no cost involved, nor does it require any time investment. Simply avoid secretly filming others or installing cameras in rented apartments, homestays, or hotel rooms. - In plain terms: Secretly watching, filming, or distributing someone else’s private information can lead to detention for up to 5 days, or a fine of up to 1000 yuan. For more serious cases, detention ranges from 5 to 10 days. Using dedicated secret filming equipment that results in severe consequences can result in a sentence of up to 2 years in prison. In one case, two individuals purchased secret filming equipment online and installed it in multiple rooms across three hotels to film remotely; they were sentenced to 1 year and 3 months and 1 year respectively. Installing surveillance cameras in your own home is permitted, but doing so in rooms used by others is prohibited. - Benefit: Those found guilty of secretly watching, filming, eavesdropping on, or distributing someone else’s private information face detention for up to 5 days, or a fine of up to 1000 yuan. For more serious cases, detention ranges from 5 to 10 days, plus an additional fine of up to 1000 yuan. Unlawful use of dedicated eavesdropping or secret filming equipment that causes serious harm can result in a sentence of up to 2 years in prison. Dedicated eavesdropping or secret filming equipment refers to devices specifically designed for covert listening or filming. Official case example: Yan Mouping and Yan Moujian purchased secret filming equipment online and installed it in multiple rooms across three hotels to film remotely; they were sentenced to 1 year and 3 months and 1 year respectively (nationwide). - Evidence grade: A - Sources: Standing Committee of the National People's Congress (2025). Public Security Administration Punishment Law (amended in 2025, Article 50). ; National People's Congress (2020). Criminal Law (amended in accordance with the Criminal Law Amendment (Eleven), Article 284). ; Supreme People's Court of China (2024). Typical cases of illegal production, sale, use of eavesdropping, and photo-stealing equipment crimes (Case 2). - Notes: If any material secretly filmed is sold or distributed, additional charges such as producing or trafficking obscene materials for profit may apply; in the same batch of cases, one individual was sentenced to 10 years in prison. Installing surveillance cameras in your own home is permitted, but doing so in rooms used by others is prohibited. **Original text (Chinese):** ### 12. 不偷拍别人，不在出租屋、民宿、酒店房间装摄像头 - 成本：不花钱，也不费时间。不偷拍别人，也不在出租屋、民宿、酒店房间里装摄像头。 - 说人话：偷拍、偷窥、散布别人的隐私，拘留 5 日以下或者罚 1000 元以下，情节较重的拘留 5 到 10 日。用专门的偷拍设备、造成严重后果的，判 2 年以下。有两人在三家酒店的房间装器材远程偷拍，分别判了 1 年 3 个月和 1 年。家里装监控不算，装在别人住的房间就算。 - 收益：偷窥、偷拍、窃听、散布别人隐私的，拘留 5 日以下，或者罚 1000 元以下。情节较重的拘留 5 到 10 日，还可以再罚 1000 元以下。非法使用窃听、窃照专用器材、造成严重后果的，判 2 年以下。窃听、窃照专用器材，指专门用来偷听、偷拍的设备。官方案例：颜某平、颜某建在网上买了窃照器材，装进三家酒店的多个房间远程偷拍，分别判 1 年 3 个月和 1 年（全国） - 证据等级：A - 来源：全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第五十条）. ；全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百八十四条）. ；最高人民法院 (2024). 依法惩治非法生产、销售、使用窃听、窃照设备犯罪典型案例（案例二）. - 备注：偷拍的东西一旦拿去卖或者传播，另按制作、贩卖淫秽物品牟利等罪处理，同一批案例里有判 10 年的。自己家里装监控不算，装在别人使用的房间里就算。 **Evidence:** A. If any material secretly filmed is sold or distributed, additional charges such as producing or trafficking obscene materials for profit may apply; in the same batch of cases, one individual was sentenced to 10 years in prison. Installing surveillance cameras in your own home is permitted, but doing so in rooms used by others is prohibited. **Source summary:** Secretly watching, filming, or distributing someone else’s private information can lead to detention for up to 5 days, or a fine of up to 1000 yuan. For more serious cases, detention ranges from 5 to 10 days. Using dedicated secret filming equipment that results in severe consequences can result in a sentence of up to 2 years in prison. In one case, two individuals purchased secret filming equipment online and installed it in multiple rooms across three hotels to film remotely; they were sentenced to 1 year and 3 months and 1 year respectively. Installing surveillance cameras in your own home is permitted, but doing so in rooms used by others is prohibited. **Low-ROI detour:** Move “Do not secretly film others, nor install cameras in rented apartments, homestays, or hotel rooms” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Secretly watching, filming, or distributing someone else’s private information can lead to detention for up to 5 days, or a fine of up to 1000 yuan. For more serious cases, detention ranges from 5 to 10 days. Using dedicated secret filming equipment that results in severe consequences can result in a sentence of up to 2 years in prison. In one case, two individuals purchased secret filming equipment online and installed it in multiple rooms across three hotels to film remotely; they were sentenced to 1 year and 3 months and 1 year respectively. Installing surveillance cameras in your own home is permitted, but doing so in rooms used by others is prohibited.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第五十条）.](https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml); [全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百八十四条）.](https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html); [最高人民法院 (2024). 依法惩治非法生产、销售、使用窃听、窃照设备犯罪典型案例（案例二）.](https://www.court.gov.cn/shenpan/xiangqing/449581.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md --- ### 09-013 — Mahjong and poker can be played — no rake, no banker role, no organizing paid games, no online gambling Original title: 麻将、扑克可以打，不抽头、不当庄、不组局收钱，不玩网络赌博 **Source text (English):** ### 13. Mahjong and poker can be played — no rake, no banker role, no organizing paid games, no online gambling - Cost: No expense at all. Small‑stakes games among friends are perfectly fine. There’s no rake, no banker duty, and no money collected for organizing the game. The hard part is resisting the urge to step in when someone else tries to run the game. - In plain terms: Playing low‑stakes card games with friends is completely legal. However, once you start taking a cut of the pot, acting as banker, or charging money to organize the game, the activity becomes illegal: anyone involved in gambling with relatively large stakes can face up to 5 days in detention or a fine of up to 1,000 yuan. Those who run gambling dens or make a living from gambling may be sentenced to up to 3 years in prison; casino operators can be sentenced to up to 5 years. Exactly what amount counts as “relatively large stakes” varies by region — there is no single national threshold. - Benefit: Providing facilities or services for gambling in order to make money, or taking part in gambling with relatively large stakes, can lead to up to 5 days in detention or a fine of up to 1,000 yuan. In more serious cases the penalty rises to 10–15 days in detention and a fine of 1,000–5,000 yuan. Organizing gambling sessions for profit or relying on gambling as a livelihood can result in up to 3 years in prison and a fine. Casino operators face up to 5 years in prison and a fine; repeat offenders may be sentenced to 5–10 years (nationwide). - Evidence grade: B - Sources: National People's Congress Standing Committee (2025). Public Security Administration Punishment Law (amended in 2025, Article 82). ; National People's Congress (2020). Criminal Law (amended in accordance with the Criminal Law Amendment (Eleven), Article 303). ; Standing Committee of the National People's Congress (2020). Criminal Law Amendment (11) (Article 36, the prison term for opening a casino is increased to less than five years, and between five years and less than ten years). - Notes: Because there is no uniform national definition of “relatively large stakes” — each region sets its own limit — this recommendation is rated B only. Taking a cut of the pot or acting as an intermediary for online gambling platforms is often treated as running a casino under the law. The original judicial interpretations cited here have not been independently verified, and no official case examples could be found. **Original text (Chinese):** ### 13. 麻将、扑克可以打，不抽头、不当庄、不组局收钱，不玩网络赌博 - 成本：不花钱。亲友之间小额娱乐照打。不从局里抽成，不当庄，不组局收钱。难在有人张罗时忍住不去接手。 - 说人话：亲友之间小额打牌，法律不管。从局里抽头、当庄、组局收钱，性质就变了：参与赌博、赌资较大的，拘留 5 日以下或者罚 1000 元以下。聚众赌博、靠赌博过日子的判 3 年以下，开赌场的判 5 年以下。多少算「赌资较大」，各地自己定，没有全国统一数字。 - 收益：为了挣钱给赌博提供便利条件，或者参与赌博、赌资较大的，拘留 5 日以下，或者罚 1000 元以下。情节严重的拘留 10 到 15 日，并罚 1000 到 5000 元。为了挣钱把人聚起来赌，或者靠赌博过日子的，判 3 年以下并罚钱。开赌场的判 5 年以下并罚钱，情节严重的判 5 到 10 年（全国） - 证据等级：B - 来源：全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第八十二条）. ；全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第三百零三条）. ；全国人大常委会 (2020). 刑法修正案（十一）（第三十六条，开设赌场刑期提高到五年以下、五年以上十年以下）. - 备注：多少算「赌资较大」没有全国统一数字，各地自己定，所以这条只给 B 级。从局里抽成、替网络赌博平台代收投注，办案时常常按开设赌场认定。相关的司法解释原文本节没有核实。也没有找到官方案例。 **Evidence:** B. Because there is no uniform national definition of “relatively large stakes” — each region sets its own limit — this recommendation is rated B only. Taking a cut of the pot or acting as an intermediary for online gambling platforms is often treated as running a casino under the law. The original judicial interpretations cited here have not been independently verified, and no official case examples could be found. **Source summary:** Playing low‑stakes card games with friends is completely legal. However, once you start taking a cut of the pot, acting as banker, or charging money to organize the game, the activity becomes illegal: anyone involved in gambling with relatively large stakes can face up to 5 days in detention or a fine of up to 1,000 yuan. Those who run gambling dens or make a living from gambling may be sentenced to up to 3 years in prison; casino operators can be sentenced to up to 5 years. Exactly what amount counts as “relatively large stakes” varies by region — there is no single national threshold. **Low-ROI detour:** Move “Mahjong and poker can be played — no rake, no banker role, no organizing paid games, no online gambling” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Playing low‑stakes card games with friends is completely legal. However, once you start taking a cut of the pot, acting as banker, or charging money to organize the game, the activity becomes illegal: anyone involved in gambling with relatively large stakes can face up to 5 days in detention or a fine of up to 1,000 yuan. Those who run gambling dens or make a living from gambling may be sentenced to up to 3 years in prison; casino operators can be sentenced to up to 5 years. Exactly what amount counts as “relatively large stakes” varies by region — there is no single national threshold.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第八十二条）.](https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml); [全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第三百零三条）.](https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html); [全国人大常委会 (2020). 刑法修正案（十一）（第三十六条，开设赌场刑期提高到五年以下、五年以上十年以下）.](https://www.spp.gov.cn/zdgz/202012/t20201227_503682.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md --- ### 09-014 — Do not eat wild animals; do not buy, sell, or keep protected species as pets Original title: 不吃野味，不买卖、不养保护动物当宠物 **Source text (English):** ### 14. Do not eat wild animals; do not buy, sell, or keep protected species as pets - Cost: No cost involved. Only purchase pets that are legally sourced and bred in captivity. - In plain terms: If you eat a nationally protected animal, the animal will be confiscated and you will be fined 2 to 20 times its market value. Those who purchase, transport, or sell precious and endangered animals face up to 5 years in prison; repeat offenders may be sentenced to 5 to 10 years. However, this rule does not apply to animals bred in captivity: in one case, three breeders sold over 40 captive-bred rose-ringed parakeets worth less than 400 yuan total, and prosecutors chose not to press charges. This exemption does not cover animals caught in the wild or those with unclear origins. - Benefit: Consuming or purchasing nationally protected wildlife results in confiscation of the animal and a fine of 2 to 20 times its value. Breeding such animals without a permit also leads to confiscation and a fine of 1 to 10 times the animal’s value. Illegal trade of protected species and their products carries up to 5 years in prison and financial penalties; repeat offenders face 5 to 10 years, and those committing especially serious violations may be sentenced to over 10 years. Hunting, buying, transporting, or selling other terrestrial wildlife for consumption is punishable by up to 3 years in prison if done on a large scale. A notable case: in 2021, three breeders sold over 40 captive-bred rose-ringed parakeets (a second-class protected species) worth less than 400 yuan total, and prosecutors decided not to prosecute. Since 2022, China’s top courts have clarified that animals bred in captivity at scale for pet trade generally do not constitute a crime nationwide. - Evidence grade: A - Sources: Standing Committee of the National People's Congress (2022). Wildlife Protection Law (revised in 2022, Articles 31, 51, 53). (Reprinted by the Ministry of Ecology and Environment); National People's Congress (2020). Criminal Law (Amended in accordance with the Criminal Law Amendment (Eleven), Article 341). ; Standing Committee of the National People’s Congress (2020). Criminal Law Amendment (Eleven) (Article 41, i.e. Criminal Law, Article 341, Paragraph 3). ; Supreme People's Court of China, Supreme People's Procuratorate of China (2022). Interpretation of Several Issues Concerning the Application of Law in Handling Criminal Cases of Damage to Wildlife Resources (Fa Interpretation [2022] No. 12, Article 13). ; Supreme People's Procuratorate of China (2023). Small parrot case, major people's livelihood case. - Notes: The exemption from criminal liability applies only to animals bred in captivity and sold as pets. It does not cover animals caught in the wild or those with unclear origins. The official list of protected species determines eligibility; checking this list before purchase can prevent future legal trouble. **Original text (Chinese):** ### 14. 不吃野味，不买卖、不养保护动物当宠物 - 成本：不花钱。宠物只买来源合法、人工繁育的品种。 - 说人话：吃国家重点保护动物，东西没收，再按价值罚 2 到 20 倍。收购、运输、出售珍贵濒危动物，判 5 年以下，情节严重的判 5 到 10 年。人工繁育、当宠物买卖的一般不算犯罪，有人卖了 40 多只人工繁育的鹦鹉，没被起诉。野外抓的、来路不明的不在此列。 - 收益：吃国家重点保护野生动物，或者为了吃去买的，东西没收，再按它的价值罚 2 到 20 倍的钱。没有许可证就繁育国家重点保护野生动物的，没收，并罚 1 到 10 倍。非法收购、运输、出售国家重点保护的珍贵、濒危野生动物和它们的制品，判 5 年以下并罚钱。这一项里情节严重的判 5 到 10 年，特别严重的判 10 年以上。为了吃而猎捕、收购、运输、出售其他陆生野生动物，情节严重的判 3 年以下。官方案例：养殖户王某等 3 人卖了 40 余只人工繁育的费氏牡丹鹦鹉（国家二级保护），总价不到 400 元，2021 年检察院决定不起诉。2022 年起最高法、最高检明确，人工繁育技术成熟、已经成规模、当宠物买卖运输的，一般不按犯罪处理（全国） - 证据等级：A - 来源：全国人大常委会 (2022). 野生动物保护法（2022 年修订，第三十一、五十一、五十三条）. （生态环境部转载）；全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第三百四十一条）. ；全国人大常委会 (2020). 刑法修正案（十一）（第四十一条，即刑法第三百四十一条第三款）. ；最高人民法院、最高人民检察院 (2022). 关于办理破坏野生动物资源刑事案件适用法律若干问题的解释（法释〔2022〕12 号，第十三条）. ；最高人民检察院 (2023). 鹦鹉小案 民生大案. - 备注：「一般不作为犯罪」说的只是人工繁育、当宠物养的那一类。野外抓的、来路不明的不适用。哪些算国家重点保护动物，以名录为准。买之前先查一下名录，比出事以后再解释省事。 **Evidence:** A. The exemption from criminal liability applies only to animals bred in captivity and sold as pets. It does not cover animals caught in the wild or those with unclear origins. The official list of protected species determines eligibility; checking this list before purchase can prevent future legal trouble. **Source summary:** If you eat a nationally protected animal, the animal will be confiscated and you will be fined 2 to 20 times its market value. Those who purchase, transport, or sell precious and endangered animals face up to 5 years in prison; repeat offenders may be sentenced to 5 to 10 years. However, this rule does not apply to animals bred in captivity: in one case, three breeders sold over 40 captive-bred rose-ringed parakeets worth less than 400 yuan total, and prosecutors chose not to press charges. This exemption does not cover animals caught in the wild or those with unclear origins. **Low-ROI detour:** Move “Do not eat wild animals; do not buy, sell, or keep protected species as pets” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If you eat a nationally protected animal, the animal will be confiscated and you will be fined 2 to 20 times its market value. Those who purchase, transport, or sell precious and endangered animals face up to 5 years in prison; repeat offenders may be sentenced to 5 to 10 years. However, this rule does not apply to animals bred in captivity: in one case, three breeders sold over 40 captive-bred rose-ringed parakeets worth less than 400 yuan total, and prosecutors chose not to press charges. This exemption does not cover animals caught in the wild or those with unclear origins.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大常委会 (2022). 野生动物保护法（2022 年修订，第三十一、五十一、五十三条）.](https://www.mee.gov.cn/ywgz/fgbz/fl/202302/t20230220_1016885.shtml); [全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第三百四十一条）.](https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html); [全国人大常委会 (2020). 刑法修正案（十一）（第四十一条，即刑法第三百四十一条第三款）.](https://www.spp.gov.cn/zdgz/202012/t20201227_503682.shtml); [最高人民法院、最高人民检察院 (2022). 关于办理破坏野生动物资源刑事案件适用法律若干问题的解释（法释〔2022〕12 号，第十三条）.](https://www.spp.gov.cn/spp/xwfbh/wsfbt/202204/t20220407_553506.shtml); [最高人民检察院 (2023). 鹦鹉小案 民生大案.](https://www.spp.gov.cn/spp/zdgz/202302/t20230211_601023.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md --- ### 09-015 — You cannot detain or confine someone to collect a debt, nor follow them home and refuse to leave Original title: 要债不扣人、不关人、不跟到家里赖着不让走 **Source text (English):** ### 15. You cannot detain or confine someone to collect a debt, nor follow them home and refuse to leave - Cost: There is no cost. If someone owes you money and refuses to pay, you can file a lawsuit in court. For guidance on drafting an IOU, see Section 8, Article 18. The real challenge is resisting the urge to physically restrain or follow the debtor home when they try to evade payment. - In plain terms: The money truly belongs to you, but you still cannot detain or confine the debtor. Laws explicitly state that detaining or confining someone solely to collect a debt is treated as illegal imprisonment. In minor cases, offenders face 10–15 days of detention plus fines ranging from 1,000 to 2,000 yuan. If the act constitutes illegal imprisonment, penalties include up to 3 years in prison; serious injury results in 3–10 years, and death warrants 10+ years. To collect a debt, always file a lawsuit in court. - Benefit: Illegally restricting another person’s freedom, unlawfully entering their home, or conducting unauthorized searches leads to 10–15 days of detention and fines of 1,000–2,000 yuan. Less severe cases incur 5–10 days of detention and fines under 1,000 yuan. Illegal imprisonment is punishable by up to 3 years in prison, short-term detention, restricted movement, or loss of political rights. Severe injury or death brings 3–10 years or 10+ years respectively. These same penalties apply even when debt collection is legitimate (nationwide). - Evidence grade: A - Sources: Standing Committee of the National People's Congress (2025). Public Security Administration Punishment Law (amended in 2025, Article 47). ; National People's Congress (2020). Criminal Law (amended in accordance with the Criminal Law Amendment (Eleven), Article 238). - Notes: The statement “They truly owe me money” holds no legal weight here. Laws explicitly classify debt-related detentions as illegal imprisonment. Multiple court rulings on China’s judicial portal show individuals detained for up to 1 year while attempting to collect lawful debts. At the time of writing, this portal was inaccessible, so no citations could be included. **Original text (Chinese):** ### 15. 要债不扣人、不关人、不跟到家里赖着不让走 - 成本：不花钱。对方欠钱不还，去法院起诉。借条怎么写，见第 8 节第 18 条（借条）。难在对方赖账时忍住不动手、不跟到他家去。 - 说人话：钱是真欠你的，也不能扣人、关人。法条专门写了：为了讨债扣人、关人，照样按非法拘禁办。轻的拘留 10 到 15 日，并罚 1000 到 2000 元。构成非法拘禁罪的判 3 年以下，把人弄成重伤的判 3 到 10 年，弄死人的判 10 年以上。要债去法院起诉。 - 收益：非法限制别人的人身自由、擅自闯进别人家，或者非法搜别人的身，拘留 10 到 15 日，并罚 1000 到 2000 元。情节较轻的拘留 5 到 10 日，并罚 1000 元以下。非法拘禁判 3 年以下有期徒刑、拘役（短期关押）、管制（不关押但行动受限）或者剥夺政治权利。把人弄成重伤的判 3 到 10 年，弄死人的判 10 年以上。为了讨债扣人、关人的，照这同一套规定处罚，债是真的也一样（全国） - 证据等级：A - 来源：全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第四十七条）. ；全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百三十八条）. - 备注：「他确实欠我钱」这句话在这条里不管用。法条专门写了，为了讨债扣人、关人也按非法拘禁办。中国法院网上有好几起案子，都是讨合法债务把人关起来，判了 7 个月到 1 年。本节写作时该网站打不开，所以没有引用。 **Evidence:** A. The statement “They truly owe me money” holds no legal weight here. Laws explicitly classify debt-related detentions as illegal imprisonment. Multiple court rulings on China’s judicial portal show individuals detained for up to 1 year while attempting to collect lawful debts. At the time of writing, this portal was inaccessible, so no citations could be included. **Source summary:** The money truly belongs to you, but you still cannot detain or confine the debtor. Laws explicitly state that detaining or confining someone solely to collect a debt is treated as illegal imprisonment. In minor cases, offenders face 10–15 days of detention plus fines ranging from 1,000 to 2,000 yuan. If the act constitutes illegal imprisonment, penalties include up to 3 years in prison; serious injury results in 3–10 years, and death warrants 10+ years. To collect a debt, always file a lawsuit in court. **Low-ROI detour:** Move “You cannot detain or confine someone to collect a debt, nor follow them home and refuse to leave” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The money truly belongs to you, but you still cannot detain or confine the debtor. Laws explicitly state that detaining or confining someone solely to collect a debt is treated as illegal imprisonment. In minor cases, offenders face 10–15 days of detention plus fines ranging from 1,000 to 2,000 yuan. If the act constitutes illegal imprisonment, penalties include up to 3 years in prison; serious injury results in 3–10 years, and death warrants 10+ years. To collect a debt, always file a lawsuit in court.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-018 **Source links:** [全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第四十七条）.](https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml); [全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百三十八条）.](https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md --- ### 09-016 — Do not lend your ID card, do not use someone else’s ID card, and do not register, open accounts, or buy tickets using another person’s documents. Original title: 身份证不借人，不用别人的身份证，也不拿别人的证件登记、开卡、买票 **Source text (English):** ### 16. Do not lend your ID card, do not use someone else’s ID card, and do not register, open accounts, or buy tickets using another person’s documents. - Cost: No expense involved. If someone asks to borrow it, simply refuse. If a copy is required, clearly note on the copy what specific purpose it is intended for. - In plain terms: Lending, renting, or transferring your resident ID card to another person results in a warning and a fine of up to 200 yuan. Using someone else’s ID card or an ID card obtained fraudulently carries a fine of 200–1,000 yuan or detention for up to 10 days. In situations requiring real-name registration—such as buying train tickets or checking into hotels—using a forged or someone else’s ID card may, in serious cases, lead to criminal penalties including detention or surveillance. - Benefit: Lending, renting, or transferring one’s resident ID card to another person results in a warning and a fine of up to 200 yuan. Using someone else’s ID card or an ID card obtained fraudulently carries a fine of 200–1,000 yuan or detention for up to 10 days. The same penalties apply to buying, selling, or using forged or altered ID cards. Many situations legally require presentation of identification; using forged, altered, or stolen documents in such cases can lead to criminal sentencing. Such documents include ID cards, passports, social insurance cards, and driver’s licenses. Penalties may include detention (short-term imprisonment) or surveillance (restrictions on movement without imprisonment), often combined with a fine; in some cases only a fine is imposed nationwide. - Evidence grade: A - Sources: Standing Committee of the National People's Congress (2011). Resident Identity Card Law (Amended in 2011, Articles 16 and 17). (Reprinted by the Beijing Municipal Public Security and Transportation Bureau); National People's Congress (2020). Criminal Law (According to the Criminal Law Amendment (11) (Amended, Article 280-1). ; State Council of China (2002). Regulations on the Management of Internet Access Service Business Places (National Decree No. 363, Article 23). - Notes: Lending your ID card could allow it to be used to register a company or open bank accounts; the consequences of such actions are described in Sections 8.28 and 8.8 (do not serve as a nominal legal representative or lend your bank card to others). Using someone else’s ID card to buy train tickets or check into hotels falls under activities requiring valid identification per law. No official case examples were found for this provision. When using internet cafés, always present your own ID; cafés must verify and record ID details, retaining records for at least 60 days for inspection by police and cultural authorities. Any activity performed on a computer using someone else’s ID is legally attributed to that person. **Original text (Chinese):** ### 16. 身份证不借人，不用别人的身份证，也不拿别人的证件登记、开卡、买票 - 成本：不花钱。有人开口借，拒绝就行。要给复印件的，在复印件上写明这份只用在哪件事上。 - 说人话：把身份证借给、租给、转给别人，警告并罚 200 元以下。冒用别人的身份证，或者用骗领来的，罚 200 到 1000 元，或者拘留 10 日以内。买火车票、住店这类必须实名的场合用假证件或者别人的证件，情节严重的判拘役或者管制。 - 收益：把自己的居民身份证出租、出借、转让给别人的，警告并罚 200 元以下。冒用别人的身份证，或者使用骗领来的身份证，罚 200 到 1000 元，或者拘留 10 日以下。购买、出售、使用伪造变造的身份证的，也是这一档。有些场合按国家规定必须出示身份证明。在这些场合使用伪造、变造或者盗用别人的证件，情节严重的就要判刑。证件包括身份证、护照、社保卡、驾驶证等。刑罚是拘役（短期关押）或者管制（不关押但行动受限），还要并处或者单处罚金，判刑的同时罚钱，也可能只罚钱（全国） - 证据等级：A - 来源：全国人大常委会 (2011). 居民身份证法（2011 年修正，第十六、十七条）. （北京市公安交通管理局转载）；全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百八十条之一）. ；国务院 (2002). 互联网上网服务营业场所管理条例（国令第 363 号，第二十三条）. - 备注：身份证借出去，可能被拿去注册公司、办银行卡。这两样的后果见第 8 节第 28、8 条（别当挂名法人、不把银行卡借给人）。用别人的身份证买火车票、住店，属于法条说的「应当提供身份证明的活动」。本条没有找到官方案例。去网吧上网也一样用自己的证。网吧必须核对登记身份证，登记内容和上网记录至少存 60 天，公安和文化部门随时能调。用谁的证上网，那段时间机器上干的事就记在谁头上。 **Evidence:** A. Lending your ID card could allow it to be used to register a company or open bank accounts; the consequences of such actions are described in Sections 8.28 and 8.8 (do not serve as a nominal legal representative or lend your bank card to others). Using someone else’s ID card to buy train tickets or check into hotels falls under activities requiring valid identification per law. No official case examples were found for this provision. When using internet cafés, always present your own ID; cafés must verify and record ID details, retaining records for at least 60 days for inspection by police and cultural authorities. Any activity performed on a computer using someone else’s ID is legally attributed to that person. **Source summary:** Lending, renting, or transferring your resident ID card to another person results in a warning and a fine of up to 200 yuan. Using someone else’s ID card or an ID card obtained fraudulently carries a fine of 200–1,000 yuan or detention for up to 10 days. In situations requiring real-name registration—such as buying train tickets or checking into hotels—using a forged or someone else’s ID card may, in serious cases, lead to criminal penalties including detention or surveillance. **Low-ROI detour:** Move “Do not lend your ID card, do not use someone else’s ID card, and do not register, open accounts, or buy tickets using another person’s documents.” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Lending, renting, or transferring your resident ID card to another person results in a warning and a fine of up to 200 yuan. Using someone else’s ID card or an ID card obtained fraudulently carries a fine of 200–1,000 yuan or detention for up to 10 days. In situations requiring real-name registration—such as buying train tickets or checking into hotels—using a forged or someone else’s ID card may, in serious cases, lead to criminal penalties including detention or surveillance.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** chapter:08 **Source links:** [全国人大常委会 (2011). 居民身份证法（2011 年修正，第十六、十七条）.](https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/203777/index.html); [全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百八十条之一）.](https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html); [国务院 (2002). 互联网上网服务营业场所管理条例（国令第 363 号，第二十三条）.](http://www.gov.cn/gongbao/content/2002/content_61788.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md --- ### 09-017 — Cooperate when stopped or taken away by police — don’t push, hit, or grab their body cameras; especially if you’ve been drinking, stay calm. Original title: 被警察拦下或带走时配合，不推、不打、不抢执法记录仪，喝了酒更要忍 **Source text (English):** ### 17. Cooperate when stopped or taken away by police — don’t push, hit, or grab their body cameras; especially if you’ve been drinking, stay calm. - Cost: No cost at all. Simply refrain from any actions on the spot. If you have complaints, you can raise them later — file a complaint, apply for administrative reconsideration, or even sue in court. The hard part is keeping your temper in check during those few minutes of being stopped, particularly when you’re under the influence of alcohol. - In plain terms: Simply refusing to comply with police orders can result in a warning or a fine of up to 500 yuan; more serious cases may lead to detention for 5 to 10 days. Using physical force against officers falls into a separate category: biting, slapping, kicking, tackling, or throwing objects that cause even minor injuries is classified as violent assault on police, punishable by up to 3 years in prison. If weapons, controlled knives, or a vehicle are used, the sentence rises to 3 to 7 years. Simple acts like pulling away or resisting lightly do not count as violence. - Benefit: Refusing to comply with lawful police orders carries a warning or a fine of up to 500 yuan; repeat or more serious offenses can bring detention for 5 to 10 days plus an additional fine of up to 1,000 yuan. When the officers involved are regular police, penalties become stricter. Committing violent acts against officers performing their duties is punishable by up to 3 years in prison; using weapons, knives, or a vehicle to endanger their safety can lead to 3 to 7 years behind bars. Only actions that result in actual physical harm — such as biting, slapping, kicking, tackling, or throwing objects — qualify as “violent assault.” Merely trying to pull away or resisting lightly does not meet this threshold (applies nationwide). - Evidence grade: A - Sources: National People's Congress Standing Committee (2025). Public Security Administration Punishment Law (Revised in 2025, Article 61). ; National People's Congress Standing Committee (2020). Criminal Law Amendment (11) (Article 31, Paragraph 5 of Article 277 of the Criminal Law). ; National People’s Congress (2020). Criminal Law (Amended in accordance with the Criminal Law Amendment (Eleven), Article 277). ; Supreme People's Court of China, Supreme People's Procuratorate of China (2025). Interpretation of Several Issues Concerning the Application of Law in Handling Criminal Cases of Assault on Police (Gao Ji Fa Shi Zi [2025] No. 1, Articles 1, 8, and 12). ; Supreme People's Procuratorate of China (2021). The crime of assaulting a police officer was sentenced to one month in prison, and the procuratorate approved the arrest of 405 people. - Notes: According to a 2021 report by China’s Supreme People’s Procuratorate, in the first month after laws specifically criminalizing assaults on police took effect, 405 arrests were approved. In Jiangsu Province, 47.6% of 42 reported cases involved individuals acting out while intoxicated. In Hubei Province, 12 out of 16 cases involved only minor physical contact such as punching, slapping, or biting. Attacking auxiliary police officers is also treated under the crime of obstructing official duties. No official case examples detailing individual circumstances were found for this specific provision. **Original text (Chinese):** ### 17. 被警察拦下或带走时配合，不推、不打、不抢执法记录仪，喝了酒更要忍 - 成本：不花钱。现场不动手。有意见等事后再提：投诉、申请行政复议、去法院起诉。难在被拦下的那几分钟里、尤其喝了酒时忍住脾气。 - 说人话：现场阻碍执法，警告或者罚 500 元以下，情节严重的拘留 5 到 10 日。对警察动手是另一档：撕咬、掌掴、踢打、抱摔、扔东西，造成轻微伤以上就算暴力袭警，判 3 年以下。用枪支、管制刀具或者开车撞的，判 3 到 7 年。甩手、挣脱这类一般的抗拒不算。 - 收益：阻碍国家机关工作人员依法办公务的，警告或者罚 500 元以下。情节严重的拘留 5 到 10 日，还可以再罚 1000 元以下。阻碍的是人民警察，就从重处罚。暴力袭击正在依法执行职务的人民警察，判 3 年以下。用枪支、管制刀具或者开车撞等严重危及警察人身安全的，判 3 到 7 年。撕咬、掌掴、踢打、抱摔、投掷物品造成轻微伤以上的，才算「暴力袭击」。甩手、挣脱、蹬腿这类一般性抗拒不算（全国） - 证据等级：A - 来源：全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第六十一条）. ；全国人大常委会 (2020). 刑法修正案（十一）（第三十一条，即刑法第二百七十七条第五款）. ；全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百七十七条）. ；最高人民法院、最高人民检察院 (2025). 关于办理袭警刑事案件适用法律若干问题的解释（高检发释字〔2025〕1 号，第一、八、十二条）. ；最高人民检察院 (2021). 袭警罪入刑一月 检察机关批捕 405 人. - 备注：最高检 2021 年通报，袭警单独定罪之后的头一个月，就批准逮捕 405 人。江苏的 42 件里，酒后闹事引起的占 47.6%。湖北的 16 件里有 12 件，只是拳打脚踢、撕咬这种程度。对辅警动手，按妨害公务罪办。本条没有找到写明个人案情的官方案例。 **Evidence:** A. According to a 2021 report by China’s Supreme People’s Procuratorate, in the first month after laws specifically criminalizing assaults on police took effect, 405 arrests were approved. In Jiangsu Province, 47.6% of 42 reported cases involved individuals acting out while intoxicated. In Hubei Province, 12 out of 16 cases involved only minor physical contact such as punching, slapping, or biting. Attacking auxiliary police officers is also treated under the crime of obstructing official duties. No official case examples detailing individual circumstances were found for this specific provision. **Source summary:** Simply refusing to comply with police orders can result in a warning or a fine of up to 500 yuan; more serious cases may lead to detention for 5 to 10 days. Using physical force against officers falls into a separate category: biting, slapping, kicking, tackling, or throwing objects that cause even minor injuries is classified as violent assault on police, punishable by up to 3 years in prison. If weapons, controlled knives, or a vehicle are used, the sentence rises to 3 to 7 years. Simple acts like pulling away or resisting lightly do not count as violence. **Low-ROI detour:** Move “Cooperate when stopped or taken away by police — don’t push, hit, or grab their body cameras; especially if you’ve been drinking, stay calm.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Simply refusing to comply with police orders can result in a warning or a fine of up to 500 yuan; more serious cases may lead to detention for 5 to 10 days. Using physical force against officers falls into a separate category: biting, slapping, kicking, tackling, or throwing objects that cause even minor injuries is classified as violent assault on police, punishable by up to 3 years in prison. If weapons, controlled knives, or a vehicle are used, the sentence rises to 3 to 7 years. Simple acts like pulling away or resisting lightly do not count as violence.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第六十一条）.](https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml); [全国人大常委会 (2020). 刑法修正案（十一）（第三十一条，即刑法第二百七十七条第五款）.](https://www.spp.gov.cn/zdgz/202012/t20201227_503682.shtml); [全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百七十七条）.](https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html); [最高人民法院、最高人民检察院 (2025). 关于办理袭警刑事案件适用法律若干问题的解释（高检发释字〔2025〕1 号，第一、八、十二条）.](https://www.spp.gov.cn/xwfbh/wsfbt/202501/t20250116_679579.shtml); [最高人民检察院 (2021). 袭警罪入刑一月 检察机关批捕 405 人.](https://www.spp.gov.cn/xwfbh/wsfbh/202105/t20210517_518308.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md --- ### 09-018 — Sexual relations with anyone under 14 are illegal; “she consented” is not a defense Original title: 对方不满 14 岁就不能发生关系，「她同意」不是理由 **Source text (English):** ### 18. Sexual relations with anyone under 14 are illegal; “she consented” is not a defense - Cost: No cost at all. If you’re unsure about the other person’s age, do not engage in any sexual activity. - In plain terms: Any sexual contact with a person under 14 is treated as rape, regardless of whether they consented. Such acts incur harsher penalties, with a baseline sentence of 3 to 10 years in prison. If the victim is under 12, it is automatically assumed that the perpetrator “should have known” their age. For victims aged 12 to 14, if the perpetrator can tell from their physical development, speech, behavior, or clothing that they are minors, and still proceeds, they are deemed to have “known” the victim was underage. The exception of “genuinely unaware of the victim’s age” is strictly limited in application. - Benefit: Sexual contact with anyone under 14 is classified as rape and punished more severely, with a standard sentence of 3 to 10 years. According to official judicial guidelines, any use of violence or coercion to commit such acts counts as rape, regardless of whether the perpetrator knew the victim was a minor. Without coercion, it is automatically assumed that perpetrators know the victim is under 12. For victims aged 12 to 14, if the perpetrator can tell from their physical traits, speech, behavior, or clothing that they are minors and still proceeds, they are deemed to have “known” the victim was underage. The exception of “genuinely unaware of the victim’s age” is strictly limited nationwide. - Evidence grade: A - Sources: National People's Congress (2020). Criminal Law (Amended under the Criminal Law Amendment (Eleven), Article 236). ; Supreme People's Court of China (2015). Reply to "Whether sexual relations with girls under the age of fourteen must be known to constitute a crime". - Notes: At the time of writing, the original documents issued by the Supreme People’s Court and other judicial authorities regarding handling criminal cases involving sexual abuse of minors, as well as the 2003 official reply from the Supreme People’s Court, could not be accessed. Therefore, the criteria for determining “knowledge of the victim’s age” cited here are based on an official response posted on the Supreme People’s Court website. The legal texts use the term “minor girl.” This guideline applies to all perpetrators, regardless of gender. **Original text (Chinese):** ### 18. 对方不满 14 岁就不能发生关系，「她同意」不是理由 - 成本：不花钱。对方的年龄不确定，就不要发生关系。 - 说人话：对方不满 14 岁，不管她同不同意，都按强奸罪从重处理，基本刑期是 3 到 10 年。对方不满 12 岁的，一律认定你「应当知道」。12 到 14 岁的，从发育、举止、穿着能看出可能是幼女，你还下手，就认定你「明知」。说自己确实不知道，法院把关很严。 - 收益：和不满 14 周岁的幼女发生性关系的，按强奸罪处理并从重处罚，基础刑期 3 到 10 年。最高法的口径是这样：用暴力、胁迫等强制手段的，不管知不知道对方是幼女，都定强奸罪。没用强制手段的，对不满 12 周岁的一律认定「应当知道」。12 到 14 周岁的，从身体发育、言谈举止、衣着等能看出可能是幼女，还下手的，认定为「明知」。「确实不知道」这个例外把握得很严（全国） - 证据等级：A - 来源：全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百三十六条）. ；最高人民法院 (2015). 关于「与十四周岁以下幼女发生性关系是否要明知才构成犯罪」的答复. - 备注：两高两部关于办理性侵害未成年人刑事案件的意见原文，以及最高法 2003 年批复的页面，本节写作时都打不开。所以「明知」的认定标准，引的是最高法官网上的答复。法条里的用语是「幼女」。本条不区分动手的人是男是女。 **Evidence:** A. At the time of writing, the original documents issued by the Supreme People’s Court and other judicial authorities regarding handling criminal cases involving sexual abuse of minors, as well as the 2003 official reply from the Supreme People’s Court, could not be accessed. Therefore, the criteria for determining “knowledge of the victim’s age” cited here are based on an official response posted on the Supreme People’s Court website. The legal texts use the term “minor girl.” This guideline applies to all perpetrators, regardless of gender. **Source summary:** Any sexual contact with a person under 14 is treated as rape, regardless of whether they consented. Such acts incur harsher penalties, with a baseline sentence of 3 to 10 years in prison. If the victim is under 12, it is automatically assumed that the perpetrator “should have known” their age. For victims aged 12 to 14, if the perpetrator can tell from their physical development, speech, behavior, or clothing that they are minors, and still proceeds, they are deemed to have “known” the victim was underage. The exception of “genuinely unaware of the victim’s age” is strictly limited in application. **Low-ROI detour:** Move “Sexual relations with anyone under 14 are illegal; “she consented” is not a defense” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Any sexual contact with a person under 14 is treated as rape, regardless of whether they consented. Such acts incur harsher penalties, with a baseline sentence of 3 to 10 years in prison. If the victim is under 12, it is automatically assumed that the perpetrator “should have known” their age. For victims aged 12 to 14, if the perpetrator can tell from their physical development, speech, behavior, or clothing that they are minors, and still proceeds, they are deemed to have “known” the victim was underage. The exception of “genuinely unaware of the victim’s age” is strictly limited in application.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百三十六条）.](https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html); [最高人民法院 (2015). 关于「与十四周岁以下幼女发生性关系是否要明知才构成犯罪」的答复.](https://www.court.gov.cn/hudong/xiangqing/13363.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md --- ### 09-019 — Do the math before you hit someone: detention, fines, and prison time Original title: 动手打人前算清这笔账：拘留、赔钱、判刑 **Source text (English):** ### 19. Do the math before you hit someone: detention, fines, and prison time - Cost: There’s no monetary cost or time investment required. The hard part is those few seconds right before you decide to strike. - In plain terms: The immediate consequences of throwing a single punch: detention for 5 to 10 days plus a fine of 500 to 1,000 yuan. If the injury is classified as minor, it becomes a criminal offense, leading to up to 3 years in prison; for serious injuries, the sentence ranges from 3 to 10 years. Additional financial costs apply: one individual who broke three ribs in another person was required to pay 113,000 yuan to settle the case out of court, thereby avoiding prosecution. Another person who fractured the radius bone in a victim’s arm received a 10-month prison sentence after refusing to pay compensation. - Benefit: For simple assaults or intentional harm, offenders face detention for 5 to 10 days and fines of 500 to 1,000 yuan. Those who act in groups, target vulnerable individuals such as pregnant women, the elderly, or children, repeat offenders, or individuals who assault multiple victims at once receive harsher penalties: detention for 10 to 15 days and fines of 1,000 to 2,000 yuan. Minor injuries trigger criminal liability for intentional harm, resulting in up to 3 years of imprisonment, short-term detention, or restricted freedom without incarceration. Serious injuries carry sentences from 3 to 10 years. Civilly, offenders must pay for medical care, lost wages, nursing services, transportation, hospital meal allowances, and nutritional support. In cases resulting in permanent disability, additional compensation based on 20 years of average urban disposable income (adjusted downward after age 60 and capped at 5 years for those over 75) must also be paid. In 2022, Chinese prosecutors handled over 70,000 minor injury cases, most stemming from family disputes, neighborhood conflicts, or isolated incidents. Notable examples include Lu, who broke three ribs (minor injury level 2) and avoided prosecution after paying 113,000 yuan in compensation; and Shi, who fractured a radius bone (minor injury level 2) and received a 10-month sentence due to his refusal to compensate the victim. (National regulations effective 1 January 2026.) - Evidence grade: A - Sources: National People's Congress Standing Committee (2025). Public Security Administration Punishment Law (Revised in 2025, Article 9, 51). ; National People's Congress (1997). Criminal Law (Article 234). ; Supreme People's Court of China (2022 Revised). Interpretation of Several Issues Concerning the Applicable Law in the Trial of Personal Injury Compensation Cases (Fa Interpretation [2022] No. 14, Articles 6 to 12, 15). ; Supreme People's Procuratorate of China, Ministry of Public Security of China (2023). Guidance on properly handling minor injury cases in accordance with the law. ; Supreme People's Procuratorate of China (2023). Typical cases of procuratorial organs properly handling minor injury cases in accordance with the law. - Notes: For guidance on conflict prevention, why initiating violence is disadvantageous, and the limits of self-defense, refer to Section 8, Article 10. This section solely outlines financial and legal consequences. Information on retaliatory violence is provided in Sections 8, Articles 11 through 14. In minor disputes arising from interpersonal conflicts, police may facilitate mediation. Even when compensation is paid and accepted, offenders still face legal penalties; such payments do not exempt them from punishment. The precise criteria defining “minor injury” are set by official assessment standards not detailed here. Actual compensation amounts for lost wages and nursing services depend on individual circumstances and lack standardized figures. **Original text (Chinese):** ### 19. 动手打人前算清这笔账：拘留、赔钱、判刑 - 成本：不花钱，也不花时间。难的就是动手前的那几秒钟。 - 说人话：动手一次的账：拘留 5 到 10 日，加罚 500 到 1000 元。打成轻伤就是刑事案件，判 3 年以下，打成重伤判 3 到 10 年。钱另算：有人打断对方三根肋骨，赔了 11.3 万元和解，才没被起诉。另一人打断对方桡骨，没赔，判了 10 个月。 - 收益：打人或者故意伤害的，拘留 5 到 10 日，并罚 500 到 1000 元。结伙打、打残疾人孕妇老人小孩、多次打或者一次打好几个人的，拘留 10 到 15 日，并罚 1000 到 2000 元。打成轻伤就是故意伤害罪，判 3 年以下有期徒刑、拘役（短期关押）或者管制（不关押但行动受限）。打成重伤的判 3 到 10 年。民事上还要赔医疗费、误工费（耽误上班少挣的钱）、护理费、交通费、住院伙食补助费、营养费。把人打残的，另外赔残疾赔偿金。残疾赔偿金的算法，是审案法院所在地上年度城镇居民人均可支配收入乘 20 年。伤者 60 岁以上的，每多一岁减一年，75 岁以上按 5 年算。2022 年全国检察机关受理轻伤害案件 7 万余件，多数是婚姻家庭邻里纠纷或者偶然事件引起的。最高检典型案例：卢某打断对方三根肋骨（轻伤二级），赔了 11.3 万元达成和解，才获不起诉。石某打断对方桡骨（轻伤二级），没有赔，判有期徒刑十个月（全国，治安管理处罚法 2026 年 1 月 1 日起施行） - 证据等级：A - 来源：全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第九、五十一条）. ；全国人大 (1997). 刑法（第二百三十四条）. ；最高人民法院 (2022 修正). 关于审理人身损害赔偿案件适用法律若干问题的解释（法释〔2022〕14 号，第六至十二、十五条）. ；最高人民检察院、公安部 (2023). 关于依法妥善办理轻伤害案件的指导意见. ；最高人民检察院 (2023). 检察机关依法妥善办理轻伤害案件典型案例. - 备注：怎么避免冲突、先动手为什么吃亏、正当防卫的边界在哪，见第 8 节第 10 条（冲突和正当防卫）。为了泄愤对人下手的账，见第 8 节第 11 到 14 条。因民间纠纷引起、情节较轻的打架，公安可以调解。打成轻伤的，跟对方谈妥赔偿并且真赔了，可以从轻，甚至不起诉，但赔的钱一分都少不了。伤到什么程度算轻伤，由鉴定标准定，本节没有核实。误工费、护理费按实际收入和耽误的天数算，没有统一数字。 **Evidence:** A. For guidance on conflict prevention, why initiating violence is disadvantageous, and the limits of self-defense, refer to Section 8, Article 10. This section solely outlines financial and legal consequences. Information on retaliatory violence is provided in Sections 8, Articles 11 through 14. In minor disputes arising from interpersonal conflicts, police may facilitate mediation. Even when compensation is paid and accepted, offenders still face legal penalties; such payments do not exempt them from punishment. The precise criteria defining “minor injury” are set by official assessment standards not detailed here. Actual compensation amounts for lost wages and nursing services depend on individual circumstances and lack standardized figures. **Source summary:** The immediate consequences of throwing a single punch: detention for 5 to 10 days plus a fine of 500 to 1,000 yuan. If the injury is classified as minor, it becomes a criminal offense, leading to up to 3 years in prison; for serious injuries, the sentence ranges from 3 to 10 years. Additional financial costs apply: one individual who broke three ribs in another person was required to pay 113,000 yuan to settle the case out of court, thereby avoiding prosecution. Another person who fractured the radius bone in a victim’s arm received a 10-month prison sentence after refusing to pay compensation. **Low-ROI detour:** Move “Do the math before you hit someone: detention, fines, and prison time” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The immediate consequences of throwing a single punch: detention for 5 to 10 days plus a fine of 500 to 1,000 yuan. If the injury is classified as minor, it becomes a criminal offense, leading to up to 3 years in prison; for serious injuries, the sentence ranges from 3 to 10 years. Additional financial costs apply: one individual who broke three ribs in another person was required to pay 113,000 yuan to settle the case out of court, thereby avoiding prosecution. Another person who fractured the radius bone in a victim’s arm received a 10-month prison sentence after refusing to pay compensation.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-010; chapter:08 **Source links:** [全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第九、五十一条）.](https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml); [全国人大 (1997). 刑法（第二百三十四条）.](https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml); [最高人民法院 (2022 修正). 关于审理人身损害赔偿案件适用法律若干问题的解释（法释〔2022〕14 号，第六至十二、十五条）.](https://www.court.gov.cn/zixun/xiangqing/357071.html); [最高人民检察院、公安部 (2023). 关于依法妥善办理轻伤害案件的指导意见.](https://www.spp.gov.cn/spp/xwfbh/wsfbt/202303/t20230302_604352.shtml); [最高人民检察院 (2023). 检察机关依法妥善办理轻伤害案件典型案例.](https://www.spp.gov.cn/xwfbh/dxal/202303/t20230302_605116.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md --- ### 09-020 — If parents cannot care for their newborn, the only legal option is to register the adoption with the civil affairs bureau: paying someone to hand over the child may be prosecuted as child trafficking, while abandoning the child constitutes abandonment. Original title: 孩子生下来养不了，只有民政登记这一条合法出路：收钱把孩子给人可能按拐卖罪判，扔下不管是遗弃罪 **Source text (English):** ### 20. If parents cannot care for their newborn, the only legal option is to register the adoption with the civil affairs bureau: paying someone to hand over the child may be prosecuted as child trafficking, while abandoning the child constitutes abandonment. - Cost: There is no monetary cost. However, submitting documents to a civil affairs bureau at or above the county level, waiting for review, and undergoing an adoption assessment all require time and effort. - In plain terms: There is a legal way out for parents who cannot raise their child, but it is limited to registering the adoption with the civil affairs bureau; the adoption relationship becomes official only on the date of registration. Privately handing over a child — especially for payment — can transform what appears to be “voluntary placement” into child trafficking, a crime punishable by a minimum sentence of five years. Conversely, leaving a child unattended and refusing to provide care may be classified as abandonment, carrying a maximum penalty of five years. - Benefit: Article 240 of the Criminal Law states: “Whoever traffics in women or children shall be sentenced to not less than five years but not more than ten years of fixed-term imprisonment and shall also be fined. In cases involving aggravating circumstances, the sentence shall be not less than ten years of fixed-term imprisonment or life imprisonment, with a fine or confiscation of property; in especially serious cases, the offender shall be sentenced to death, with property also confiscated.” Article 17 of the “Opinions on Punishing Crimes of Trafficking in Women and Children” clarifies how to distinguish between voluntary placement and trafficking, emphasizing that the decisive factor is whether the perpetrator seeks illegal profit. Three scenarios qualify as selling one’s own child: (1) using childbirth as a means to profit and then selling the child; (2) knowingly transferring the child to someone without any intention of raising him/her, solely for monetary gain; (3) accepting sums far exceeding reasonable “support fees” or “gratitude payments.” Conversely, if no profit motive exists and the transfer is motivated by genuine hardship, with only modest compensation paid, it remains lawful placement. Article 261 of the Criminal Law further stipulates: “Any person who, being obliged to care for an elderly, young, sick, or otherwise dependent individual, refuses to do so under egregious circumstances shall be sentenced to not more than five years of fixed-term imprisonment, criminal detention, or public surveillance.” Under Article 1094 of the Civil Code, only three parties may legally place a child for adoption: guardians of orphans, child welfare institutions, and biological parents unable to care for their child. Finally, Article 1105 mandates that adoption must be registered with a civil affairs bureau at or above the county level; the adoption relationship becomes effective only upon such registration. - Evidence grade: A - Sources: National People's Congress (1997). Criminal Law (Articles 240, 261). ; Supreme People's Court of China, Supreme People's Procuratorate of China, Ministry of Public Security of China, Ministry of Justice of China (2010). Opinions on Punishing the Crime of Abduction and Trafficking of Women and Children in accordance with the Law (Fafa [2010] No. 7, Article 17). Supreme People's Court of China official website ; National People's Congress (2020). Civil Code (Articles 1094, 1105). Yancheng City People's Government reproduces the full text of the adoption chapter - Notes: This section does not address whether or not to have children; it solely outlines the legal pathway following childbirth. The recommended sequence is as follows: first, give birth in a hospital; prenatal care and delivery details are covered in Section 27. The birth certificate is a prerequisite for all subsequent procedures. Second, if placement is desired, contact the civil affairs bureau directly — never use intermediaries. Any transfer of money may alter the legal characterization of the act. Should suicidal thoughts or intentions to harm the child arise within the first year postpartum, immediate emergency care is required. A list of hospitals to visit during pregnancy and after delivery appears in Section 27, item 7. The 42‑day postpartum checkup also serves as a screening for postpartum depression (Section 27, item 16). In case of suicidal ideation, call 12356 (Section 1, item 25). No concrete case examples are provided here; official case studies involving trafficking of one’s own children were not individually verified for this edition, so only statutory provisions and excerpts from relevant opinions are cited. **Original text (Chinese):** ### 20. 孩子生下来养不了，只有民政登记这一条合法出路：收钱把孩子给人可能按拐卖罪判，扔下不管是遗弃罪 - 成本：不花钱。到县级以上民政部门办收养登记，要交材料，还要等审核和收养评估，前后要花些时间。 - 说人话：养不了有出路，但合法的只有一条：到民政部门办收养登记，收养关系从登记那天才成立。私下把孩子给人，尤其是收了钱，可能从「送养」变成拐卖儿童罪，起刑就是 5 年以上。把孩子扔下不管、拒不抚养，情节恶劣的是遗弃罪，判 5 年以下。 - 收益：刑法第二百四十条：「拐卖妇女、儿童的，处五年以上十年以下有期徒刑，并处罚金」。有加重情形的，处十年以上有期徒刑或者无期徒刑，并处罚金或者没收财产。「情节特别严重的，处死刑，并处没收财产」。《关于依法惩治拐卖妇女儿童犯罪的意见》第 17 条，说的是怎么区分卖亲生孩子和民间送养。判断标准是「关键在于行为人是否具有非法获利的目的」。也就是看有没有想靠这件事挣钱。有三种情形可以认定为出卖亲生子女，按拐卖妇女、儿童罪定罪。第一种是「将生育作为非法获利手段，生育后即出卖子女的」。第二种是「明知对方不具有抚养目的，或者根本不考虑对方是否具有抚养目的，为收取钱财将子女『送』给他人的」。第三种是「为收取明显不属于『营养费』『感谢费』的巨额钱财将子女『送』给他人的」。反过来，不是为了挣钱、确实迫于生活困难私自送养、只收少量营养费感谢费的，属于民间送养，不按拐卖罪定罪。再看刑法第二百六十一条。「对于年老、年幼、患病或者其他没有独立生活能力的人，负有扶养义务而拒绝扶养，情节恶劣的，处五年以下有期徒刑、拘役或者管制」。民法典第一千零九十四条规定，能当送养人的只有三种：孤儿的监护人、儿童福利机构、有特殊困难无力抚养子女的生父母。第一千一百零五条：「收养应当向县级以上人民政府民政部门登记。收养关系自登记之日起成立」 - 证据等级：A - 来源：全国人大 (1997). 刑法（第二百四十、二百六十一条）. ；最高人民法院、最高人民检察院、公安部、司法部 (2010). 关于依法惩治拐卖妇女儿童犯罪的意见（法发〔2010〕7 号，第 17 条）. 最高人民法院官网 ；全国人大 (2020). 民法典（第一千零九十四、一千一百零五条）. 盐城市人民政府转载收养编全文 - 备注：要不要生这里不谈。孩子生下来之后，按这个顺序走最省事。第一步，去医院生，产检和住院分娩见第 27 节。出生医学证明是后面所有手续的前提。第二步，要送养就直接找县级以上民政部门，别经由中间人。钱一旦过手，性质就可能变。产后一年之内，如果出现「有伤害自己或者伤害孩子的念头」，按急症处理。孕期和产后要立刻去医院的清单，见第 27 节第 7 条。产后 42 天复查同时是产后抑郁筛查，见第 27 节第 16 条。有自杀念头时打 12356，见第 1 节第 25 条。本条没有配案例：拐卖亲生子女的官方典型案例，本轮没有逐案核对，所以只引了条文和意见原文。 **Evidence:** A. This section does not address whether or not to have children; it solely outlines the legal pathway following childbirth. The recommended sequence is as follows: first, give birth in a hospital; prenatal care and delivery details are covered in Section 27. The birth certificate is a prerequisite for all subsequent procedures. Second, if placement is desired, contact the civil affairs bureau directly — never use intermediaries. Any transfer of money may alter the legal characterization of the act. Should suicidal thoughts or intentions to harm the child arise within the first year postpartum, immediate emergency care is required. A list of hospitals to visit during pregnancy and after delivery appears in Section 27, item 7. The 42‑day postpartum checkup also serves as a screening for postpartum depression (Section 27, item 16). In case of suicidal ideation, call 12356 (Section 1, item 25). No concrete case examples are provided here; official case studies involving trafficking of one’s own children were not individually verified for this edition, so only statutory provisions and excerpts from relevant opinions are cited. **Source summary:** There is a legal way out for parents who cannot raise their child, but it is limited to registering the adoption with the civil affairs bureau; the adoption relationship becomes official only on the date of registration. Privately handing over a child — especially for payment — can transform what appears to be “voluntary placement” into child trafficking, a crime punishable by a minimum sentence of five years. Conversely, leaving a child unattended and refusing to provide care may be classified as abandonment, carrying a maximum penalty of five years. **Low-ROI detour:** Move “If parents cannot care for their newborn, the only legal option is to register the adoption with the civil affairs bureau: paying someone to hand over the child may be prosecuted as child trafficking, while abandoning the child constitutes abandonment.” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “There is a legal way out for parents who cannot raise their child, but it is limited to registering the adoption with the civil affairs bureau; the adoption relationship becomes official only on the date of registration. Privately handing over a child — especially for payment — can transform what appears to be “voluntary placement” into child trafficking, a crime punishable by a minimum sentence of five years. Conversely, leaving a child unattended and refusing to provide care may be classified as abandonment, carrying a maximum penalty of five years.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-025; 27-007; 27-016; chapter:27 **Source links:** [全国人大 (1997). 刑法（第二百四十、二百六十一条）.](https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml); [最高人民法院、最高人民检察院、公安部、司法部 (2010). 关于依法惩治拐卖妇女儿童犯罪的意见（法发〔2010〕7 号，第 17 条）. 最高人民法院官网](https://www.court.gov.cn/fabu/xiangqing/977.html); [全国人大 (2020). 民法典（第一千零九十四、一千一百零五条）. 盐城市人民政府转载收养编全文](https://xxgk.yczf.gov.cn/xzf/ycmzj/fdzdgknr/fgwj_41995/202112/t20211203_1506640.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md --- ### 09-021 — Don’t fabricate accidents or exaggerate damages to defraud insurance payouts: this is insurance fraud, and anyone helping you testify, assess damage, or repair your vehicle is equally liable. Original title: 别伪造事故、别夸大损失骗理赔：这是保险诈骗罪，帮你作证、帮你修车、帮你鉴定的人一起算 **Source text (English):** ### 21. Don’t fabricate accidents or exaggerate damages to defraud insurance payouts: this is insurance fraud, and anyone helping you testify, assess damage, or repair your vehicle is equally liable. - Cost: There is no cost and no time required. All you have to do is simply refrain from committing this act. - In plain terms: Deliberately fabricating an accident or inflating the extent of damage to obtain insurance money is a criminal act of insurance fraud. If the amount involved is relatively large, the offender faces up to five years in prison and a fine ranging from 10,000 to 100,000 yuan. Even seeking outside help does not exempt you from liability: anyone who provides false testimony, damage assessments, or property evaluations to assist in the fraud is treated as an accomplice and prosecuted alongside you. In a case from Xuancheng, Anhui, eight individuals including Wang were sentenced to between two and four years in prison and fined 10,000 yuan each. The judgment in this case was issued on September 26, 2019. - Benefit: Article 198 of the Criminal Law outlines five specific scenarios constituting insurance fraud. (1) The policyholder invents a completely nonexistent insured object. (2) The policyholder, insured, or beneficiary fabricates false causes for an actual accident or exaggerates its impact. (3) An accident that never occurred is falsely reported. (4) The policyholder or insured deliberately causes property damage to trigger a claim. (5) The policyholder or beneficiary intentionally causes the death, injury, or illness of the insured. For relatively large sums, offenders receive up to five years in prison and a fine of 10,000–100,000 yuan; for significantly larger sums or severe circumstances, the sentence rises to 5–10 years with a 20,000–200,000 yuan fine; for especially massive sums or grave consequences, the penalty exceeds ten years, with fines up to 200,000 yuan or confiscation of assets. This same article also holds any third parties who knowingly issue false documentation to facilitate fraud accountable as accomplices. Article 27 of the Insurance Law stipulates that insurers may void contracts and withhold premiums if false claims are filed without any actual incident. Should fraudulent documentation or exaggerated damage claims be submitted, insurers are not obligated to pay for the inflated portion and may demand repayment of any prior payouts. In a notable case, eight individuals were convicted of insurance fraud and fined 10,000 yuan each after a court overturned an earlier ruling that awarded over 70,000 yuan in compensation; the original judgment had been secured through forged vehicle transfer documents. The Anti-Insurance Fraud Measures, issued on July 31, 2024, mandate that both underwriting and claims departments actively monitor risk indicators while developing industry-wide fraud detection platforms and intelligence hubs. These systems are designed to flag suspicious patterns, which are then investigated by professional associations, anti-fraud agencies, and insurers. Cases suspected of criminal intent must be reported to law enforcement, while regulatory authorities are required to strengthen coordination between administrative enforcement and criminal prosecution. - Evidence grade: A - Sources: Standing Committee of the National People's Congress. Criminal Law of the People's Republic of China (Consolidated text as amended by the Eleventh Amendment to the Criminal Law) Article 198. ; Standing Committee of the National People's Congress (revised in 2015). Article 27 of the Insurance Law of the People's Republic of China. ; National Financial Regulatory Administration of China (2024). Notice on the issuance of the "Anti-Insurance Fraud Work Measures". ; The Anhui Provincial People’s Procuratorate reprinted the "Legal Daily" (2020-01-13). The case of killing his wife and defrauding her of bail was revealed. - Notes: Several seemingly harmless practices actually fall under these five categories. For instance, asking a repair shop to overstate repair costs after a minor accident, attributing pre-existing damage to the incident, staging a collision with a friend, or fabricating an accident entirely. Regarding auto insurance, refer to Section 5, Article 26 for optimal coverage levels. In cases involving intentional harm to insured family members, multiple charges apply, as detailed in Section 8, Article 38. Separate regulations govern medical insurance fraud: unauthorized use of yibao (basic medical insurance) cards or illicitly withdrawing funds from personal medical accounts is also classified as fraud, as noted in Section 5, Article 13. **Original text (Chinese):** ### 21. 别伪造事故、别夸大损失骗理赔：这是保险诈骗罪，帮你作证、帮你修车、帮你鉴定的人一起算 - 成本：不花钱，也不费时间，不去做就行。 - 说人话：编造事故、夸大损失去骗理赔，是保险诈骗罪，数额较大的判 5 年以下，再罚 1 万到 10 万元。帮你作证、鉴定、评估财产的人故意出假证明，和你一起按共犯定罪。安徽宣城一起案子里，8 个人被判 2 到 4 年，各罚 1 万元。 - 收益：刑法第一百九十八条列了五种情形。（一）投保人故意虚构保险标的，编一个根本不存在的投保对象。（二）投保人、被保险人或者受益人对发生的保险事故编造虚假的原因，或者夸大损失的程度。（三）编造未曾发生的保险事故。（四）投保人、被保险人故意造成财产损失的保险事故。（五）投保人、受益人故意造成被保险人死亡、伤残或者疾病。数额较大的，处 5 年以下有期徒刑或者拘役，并处 1 万元以上 10 万元以下罚金。数额巨大或者有其他严重情节的，处 5 至 10 年，并处 2 万至 20 万元罚金。数额特别巨大或者有其他特别严重情节的，处 10 年以上，并处 2 万至 20 万元罚金或者没收财产。这一条的末款管的是帮忙的人：保险事故的鉴定人、证明人、财产评估人。他们故意出具虚假的证明文件、给别人骗保创造条件的，按保险诈骗的共犯处理，和骗保的人一起定罪。保险法第二十七条：没出保险事故却谎称出了的，保险公司有权解除合同，并且不退保费。用伪造、变造的证明资料，或者编造虚假事故原因、夸大损失程度的，保险公司对多报的那部分不赔，已经赔出去的要退回来或者赔偿。案例：安徽宣城张某松案中，王某信等 8 人因保险诈骗罪被判处有期徒刑 4 年到 2 年不等，均并处罚金 1 万元。这案子牵出的一起虚假诉讼里，保险公司核定损失 2 万元，当事人靠伪造车辆转让协议取得起诉资格去打官司，法院判赔 7 万余元。这份已经生效的民事判决，于 2019 年 9 月 26 日经再审被撤销。《反保险欺诈工作办法》要求：卖保单和赔钱这两头（承保端和理赔端）都要核验风险信息。还要探索建立多险种的行业反欺诈信息平台、反欺诈情报中心。这些平台集中筛查欺诈可疑数据，线索交由行业协会、反欺诈组织和保险机构核查。涉嫌犯罪的及时向公安机关报案。金融监管总局和它的派出机构，要和公安机关、人民检察院、人民法院建立健全行政执法与刑事司法的衔接机制（全国，2024 年 7 月 31 日印发） - 证据等级：A - 来源：全国人大常委会. 中华人民共和国刑法（经刑法修正案十一修正的整合文本）第一百九十八条. ；全国人大常委会 (2015 修正). 中华人民共和国保险法第二十七条. ；国家金融监督管理总局 (2024). 关于印发《反保险欺诈工作办法》的通知. ；安徽省人民检察院转载《法制日报》(2020-01-13). 杀妻骗保牵出案中案. - 备注：下面几种自以为无害的做法都在这五项里。出了小事故找修理厂「多报一点」，把旧伤旧损算进这一次，和朋友对撞一下再报案，没出事却编一个出来。车险该怎么买，见第 5 节第 26 条（三者险买够）。给家人投保后故意造成他死亡的，法条明确要数罪并罚，见第 8 节第 38 条（给家人投保）。医保是另一套规则，空刷医保卡、拿医保个人账户套现按诈骗办，见第 5 节第 13 条的备注 **Evidence:** A. Several seemingly harmless practices actually fall under these five categories. For instance, asking a repair shop to overstate repair costs after a minor accident, attributing pre-existing damage to the incident, staging a collision with a friend, or fabricating an accident entirely. Regarding auto insurance, refer to Section 5, Article 26 for optimal coverage levels. In cases involving intentional harm to insured family members, multiple charges apply, as detailed in Section 8, Article 38. Separate regulations govern medical insurance fraud: unauthorized use of yibao (basic medical insurance) cards or illicitly withdrawing funds from personal medical accounts is also classified as fraud, as noted in Section 5, Article 13. **Source summary:** Deliberately fabricating an accident or inflating the extent of damage to obtain insurance money is a criminal act of insurance fraud. If the amount involved is relatively large, the offender faces up to five years in prison and a fine ranging from 10,000 to 100,000 yuan. Even seeking outside help does not exempt you from liability: anyone who provides false testimony, damage assessments, or property evaluations to assist in the fraud is treated as an accomplice and prosecuted alongside you. In a case from Xuancheng, Anhui, eight individuals including Wang were sentenced to between two and four years in prison and fined 10,000 yuan each. The judgment in this case was issued on September 26, 2019. **Low-ROI detour:** Move “Don’t fabricate accidents or exaggerate damages to defraud insurance payouts: this is insurance fraud, and anyone helping you testify, assess damage, or repair your vehicle is equally liable.” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Deliberately fabricating an accident or inflating the extent of damage to obtain insurance money is a criminal act of insurance fraud. If the amount involved is relatively large, the offender faces up to five years in prison and a fine ranging from 10,000 to 100,000 yuan. Even seeking outside help does not exempt you from liability: anyone who provides false testimony, damage assessments, or property evaluations to assist in the fraud is treated as an accomplice and prosecuted alongside you. In a case from Xuancheng, Anhui, eight individuals including Wang were sentenced to between two and four years in prison and fined 10,000 yuan each. The judgment in this case was issued on September 26, 2019.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 05-013; 05-026; 08-038 **Source links:** [全国人大常委会. 中华人民共和国刑法（经刑法修正案十一修正的整合文本）第一百九十八条.](https://flk.npc.gov.cn/detail?id=ff808181796a636a0179822a19640c92); [全国人大常委会 (2015 修正). 中华人民共和国保险法第二十七条.](https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf7c4060811); [国家金融监督管理总局 (2024). 关于印发《反保险欺诈工作办法》的通知.](https://www.gov.cn/gongbao/2024/issue_11586/202409/content_6975080.html); [安徽省人民检察院转载《法制日报》(2020-01-13). 杀妻骗保牵出案中案.](http://www.ah.jcy.gov.cn/jczt/jjslhyqkjc/mtjj/202001/t20200113_2758841.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md --- ### 09-022 — Don’t sell your own organs, and don’t help others find donors: a kidney brings in just over $20,000, but the same kidney can be sold to a patient for $200,000. All proceeds are seized, plus a fine of 10–20 times the transaction amount. Original title: 不卖自己的器官，也别帮人找供体：肾到手 2 万多，同一枚转手卖 20 万，钱要被没收还要按交易额罚 10 到 20 倍 **Source text (English):** ### 22. Don’t sell your own organs, and don’t help others find donors: a kidney brings in just over $20,000, but the same kidney can be sold to a patient for $200,000. All proceeds are seized, plus a fine of 10–20 times the transaction amount. - Cost: There’s no expense or time involved. All you have to do is simply refrain from doing it. - In plain terms: There is no legal way to “match donors online and pay cash on the spot.” Living donors may only give organs to their spouses, direct blood relatives, or collateral relatives within three generations. Financially, it’s a poor deal: in a Beijing case, kidney sellers received only $20,000–$25,000, while the same kidney fetched $180,000–$220,000 when sold to a patient. All money earned is confiscated, followed by a fine of 10–20 times that amount. The physical toll of losing a kidney is described in Section 1, Item 35 (the remaining kidney then has to perform the work of two). In total, 28 people were convicted in this case, and the total illegal proceeds amounted to 10.34 million yuan. - Benefit: Article 5 of the Regulations on Human Organ Donation and Transplantation states: “No organization or individual may buy or sell human organs in any form, nor engage in any activities related to such transactions.” Article 10 adds: “No organization or individual may obtain living organs from anyone under 18 years of age for transplant purposes.” Article 11 limits recipients of living organs to spouses, direct blood relatives, or collateral relatives within three generations. Article 37 specifies penalties for organ trafficking. Offenders face seizure of all illegal profits and fines of 10–20 times the transaction value, imposed by local health authorities. Medical staff involved may have their licenses revoked and be permanently barred from practicing medicine. Criminal acts are prosecuted under criminal law (effective May 1, 2024; the previous Regulations on Human Organ Transplantation are hereby repealed). Article 234-1 of the Criminal Law stipulates: “Anyone who organizes others to sell their organs shall be sentenced to up to five years in prison and fined; repeat offenders face more than five years in prison, fines, or asset confiscation.” Three additional scenarios are punished under Articles 234 and 232: removing organs without consent, removing organs from anyone under 18, or coercing or deceiving someone into donation — all treated as intentional injury or homicide. Two notable cases illustrate these risks. First, in 2014, 15 defendants in Beijing were convicted of trafficking 51 kidneys; donors received only $20,000–$25,000 each, while patients paid $180,000–$220,000 per kidney. The operation took place in a rundown, unequipped building rented for $7,500 per month; the ringleader got 12 years, others 3.5–9 years. Second, a 17-year-old in Chenzhou sold his right kidney in 2011 for $22,000; the buyer paid intermediaries $150,000 plus $10,000, and the mastermind kept $56,000. Post‑surgery, the teen suffered permanent kidney damage, classified as serious injury and a third‑degree disability. In total, 190,000 yuan and 210,000 yuan were also confiscated from the offenders as part of these penalties. - Evidence grade: A - Sources:State Council of China (2023). Regulations on Human Organ Donation and Transplantation (State Council of China Order No. 767, Articles 5, 10, 11, 37). ; National People's Congress Standing Committee. Criminal Law of the People's Republic of China (Consolidated text as amended by the Eleventh Amendment to the Criminal Law) Article 234-1. ; Supreme People's Procuratorate of China (2012-04-09). The case of "a teenager selling his kidney to buy an iPhone" was brought to court. ; Reprinted on the official website of Langfang Intermediate People’s Court of Hebei Province (2014-09-02). Final trial of the country’s largest kidney trafficking case. Organizers harvested 51 kidneys and made tens of millions of profits. - Notes: The real beneficiary is yourself. The true cost of this “deal” isn’t just $20,000; it’s trading a vital organ for a smartphone. The teen’s injury was deemed serious and permanently disabling — not something a few months of rest can fix. Prosecutors charged five defendants under Article 234‑2 for intentional injury, partly because doctors failed to verify the donor’s age before surgery. Today, organizers would be convicted under the organ‑trafficking statute, while removing organs from minors would still be treated as intentional injury. Black‑market operations occur in rented apartments or makeshift clinics, lacking proper screening, follow‑up, or accountability. If you wish to donate, follow Article 11: use a licensed transplant center, obtain ethics‑committee approval, and do it free of charge. Post‑mortem donation is a separate, voluntary process not covered here. The physical consequences of losing a kidney are detailed in Section 1, Item 35 (the remaining kidney then has to work for two). When money is so tight that selling an organ seems like an option, first explore Section 7’s safety nets — unemployment insurance, emergency aid, and dibao. Beware of online loans and “packaging‑material” financing schemes described in Section 6. **Original text (Chinese):** ### 22. 不卖自己的器官，也别帮人找供体：肾到手 2 万多，同一枚转手卖 20 万，钱要被没收还要按交易额罚 10 到 20 倍 - 成本：不花钱，也不费时间，不去做就行。 - 说人话：活体器官只能捐给配偶、直系血亲或者三代以内的旁系血亲，买卖都违法。北京一起案子里，卖肾的人只拿到 2 万多，同一枚肾卖给病人要 18 万到 22 万。卖得的钱会被没收，再按交易额罚 10 到 20 倍。摘肾后身体的代价见第 1 节第 35 条（剩下那个肾替两个干活）。 - 收益：《人体器官捐献和移植条例》第五条：「任何组织或者个人不得以任何形式买卖人体器官，不得从事与买卖人体器官有关的活动」。第十条：「任何组织或者个人不得获取未满 18 周岁公民的活体器官用于移植」。第十一条：「活体器官的接受人限于活体器官捐献人的配偶、直系血亲或者三代以内旁系血亲」。第三十七条规定了买卖人体器官怎么罚。买卖人体器官或者从事与买卖人体器官有关活动的，由县级以上地方人民政府卫生健康部门查处。先没收违法所得，把这笔交易得来的钱全部收走。再按交易额罚 10 倍以上 20 倍以下的钱。医务人员参与的，吊销执业证书并终身禁止从事医疗卫生服务。构成犯罪的，依法追究刑事责任（全国，2024 年 5 月 1 日起施行，原《人体器官移植条例》同时废止）。刑法第二百三十四条之一：「组织他人出卖人体器官的，处五年以下有期徒刑，并处罚金；情节严重的，处五年以上有期徒刑，并处罚金或者没收财产」。还有三种情形，依照刑法第二百三十四条、第二百三十二条定罪处罚。一是未经本人同意摘取他的器官。二是摘取不满十八周岁的人的器官。三是强迫或者欺骗他人捐献器官。这几种按故意伤害、故意杀人处理。案例一：北京市第一中级人民法院 2014 年 8 月 20 日终审的郑伟等 15 人案，涉及 51 枚肾脏，涉案金额 1034 万余元。卖肾的人（供体）「换来的仅仅是 2 万到 2.5 万元不等的报酬」。等肾的病人一方（受体方）出的价码，「以前是一个肾 18 万或 19 万，后来是 21 万或 22 万」。摘肾点是每月 7500 元租的四层小楼，团伙护士长供述该处「脏乱不堪，连抢救设备都没有」。组织者郑伟以组织出卖人体器官罪判处有期徒刑 12 年，其余 14 人判 3 年半至 9 年。案例二：最高人民检察院公布的「少年卖肾买苹果手机」案。17 岁的王某 2011 年 4 月 28 日晚在郴州被切除右肾。动手术的场地，是一家没有移植资质的医院里由人承包的科室提供的。5 月 2 日出院时他拿到 2.2 万元，受体方付给中介的是 15 万元人民币和 1 万美元，主犯获利 5.6 万余元。王某术后肾功能不全，「伤情构成重伤、三级伤残」 - 证据等级：A - 来源：国务院 (2023). 人体器官捐献和移植条例（国务院令第 767 号，第五、十、十一、三十七条）. ；全国人大常委会. 中华人民共和国刑法（经刑法修正案十一修正的整合文本）第二百三十四条之一. ；最高人民检察院 (2012-04-09). 「少年卖肾买苹果手机」案诉至法院. ；河北省廊坊市中级人民法院官网转载 (2014-09-02). 全国最大贩肾案终审 组织者摘肾 51 枚获利千万. - 备注：受益人是你自己。这笔交易表面上是「一次性拿两万」，实际是拿一个器官换一台手机。少年卖肾案的鉴定结论是重伤、三级伤残，休息几个月好不了。那起案子里，检方认定 5 名被告人触犯刑法第二百三十四条第二款，以故意伤害罪起诉。理由之一是医务人员术前没有核实「供体」是不是未成年人，就切了右肾。今天再出同样的事，拉人头的按组织出卖人体器官罪办，摘取不满十八周岁的人的器官，仍然依第二百三十四条按故意伤害罪定罪处罚。黑中介的手术在出租屋或者借来的场地做，没有配型之外的评估，也没有术后随访，出了并发症找不到人认账。真想给亲人捐，走第十一条那条路：在有移植资质的医疗机构做，经伦理委员会审查，全程不收钱。身后的遗体器官捐献是无偿的，不在本条范围。摘掉一个肾之后身体要付什么代价，见第 1 节第 35 条（剩下那个肾替两个干活）。缺钱缺到考虑卖器官的时候，先看第 7 节的救助渠道（失业保险、临时救助、低保）。网贷和「包装材料」贷款的坑，见本节第 6 条。 **Evidence:** A. The real beneficiary is yourself. The true cost of this “deal” isn’t just $20,000; it’s trading a vital organ for a smartphone. The teen’s injury was deemed serious and permanently disabling — not something a few months of rest can fix. Prosecutors charged five defendants under Article 234‑2 for intentional injury, partly because doctors failed to verify the donor’s age before surgery. Today, organizers would be convicted under the organ‑trafficking statute, while removing organs from minors would still be treated as intentional injury. Black‑market operations occur in rented apartments or makeshift clinics, lacking proper screening, follow‑up, or accountability. If you wish to donate, follow Article 11: use a licensed transplant center, obtain ethics‑committee approval, and do it free of charge. Post‑mortem donation is a separate, voluntary process not covered here. The physical consequences of losing a kidney are detailed in Section 1, Item 35 (the remaining kidney then has to work for two). When money is so tight that selling an organ seems like an option, first explore Section 7’s safety nets — unemployment insurance, emergency aid, and dibao. Beware of online loans and “packaging‑material” financing schemes described in Section 6. **Source summary:** There is no legal way to “match donors online and pay cash on the spot.” Living donors may only give organs to their spouses, direct blood relatives, or collateral relatives within three generations. Financially, it’s a poor deal: in a Beijing case, kidney sellers received only $20,000–$25,000, while the same kidney fetched $180,000–$220,000 when sold to a patient. All money earned is confiscated, followed by a fine of 10–20 times that amount. The physical toll of losing a kidney is described in Section 1, Item 35 (the remaining kidney then has to perform the work of two). In total, 28 people were convicted in this case, and the total illegal proceeds amounted to 10.34 million yuan. **Low-ROI detour:** Move “Don’t sell your own organs, and don’t help others find donors: a kidney brings in just over $20,000, but the same kidney can be sold to a patient for $200,000. All proceeds are seized, plus a fine of 10–20 times the transaction amount.” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “There is no legal way to “match donors online and pay cash on the spot.” Living donors may only give organs to their spouses, direct blood relatives, or collateral relatives within three generations. Financially, it’s a poor deal: in a Beijing case, kidney sellers received only $20,000–$25,000, while the same kidney fetched $180,000–$220,000 when sold to a patient. All money earned is confiscated, followed by a fine of 10–20 times that amount. The physical toll of losing a kidney is described in Section 1, Item 35 (the remaining kidney then has to perform the work of two). In total, 28 people were convicted in this case, and the total illegal proceeds amounted to 10.34 million yuan.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-035; 09-006 **Source links:** [国务院 (2023). 人体器官捐献和移植条例（国务院令第 767 号，第五、十、十一、三十七条）.](https://www.gov.cn/zhengce/zhengceku/202312/content_6920196.htm); [全国人大常委会. 中华人民共和国刑法（经刑法修正案十一修正的整合文本）第二百三十四条之一.](https://flk.npc.gov.cn/detail?id=ff808181796a636a0179822a19640c92); [最高人民检察院 (2012-04-09). 「少年卖肾买苹果手机」案诉至法院.](https://www.spp.gov.cn/gs/201204/t20120409_34342.shtml); [河北省廊坊市中级人民法院官网转载 (2014-09-02). 全国最大贩肾案终审 组织者摘肾 51 枚获利千万.](https://lfzy.hebeicourt.gov.cn/article/detail/2014/09/id/1430881.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md --- ### 09-023 — Don’t engage in prostitution: the default penalty is 10–15 days in detention, not just a fine Original title: 别嫖娼：默认档是拘留 10 到 15 日，不是罚点钱了事 **Source text (English):** ### 23. Don’t engage in prostitution: the default penalty is 10–15 days in detention, not just a fine - Cost: There is no cost and no time required. All you need to do is simply refrain from it. - In plain terms: Getting caught doesn’t just result in a minor fine. Statutory law stipulates that the default penalty is 10–15 days of administrative detention, plus a possible fine of up to 5,000 yuan. Only in cases where circumstances are relatively minor might the penalty be limited to 5 days of detention or a fine of up to 1,000 yuan. Additionally, knowingly engaging in prostitution while infected with syphilis or gonorrhea constitutes a criminal offense, punishable by up to five years in prison. - Benefit: Article 78 of the Law on Administrative Penalties for Public Security stipulates that individuals convicted of prostitution or soliciting prostitutes face 10–15 days of administrative detention, with a possible fine of up to 5,000 yuan. For less serious cases, the penalty may be 5 days of detention or a fine of up to 1,000 yuan. Those who solicit customers in public spaces also face similar penalties. Article 79 states that anyone who lures, shelters, or arranges prostitution is subject to 10–15 days of detention and a fine of up to 5,000 yuan; less serious cases incur 5 days of detention and a fine ranging from 1,000 to 2,000 yuan. Article 87 provides that employees of hotels, restaurants, entertainment venues, or taxi services who aid or facilitate prostitution activities face 10–15 days of detention. Article 360 of the Criminal Law criminalizes knowingly spreading sexually transmitted diseases such as syphilis or gonorrhea through prostitution; offenders may be sentenced to up to five years in prison and fined. (National application; Law on Administrative Penalties for Public Security effective 1 January 2026.) - Evidence grade: A - Sources: Standing Committee of the National People's Congress (2025). Public Security Administration Punishment Law (Revised in 2025, Articles 78, 79, and 87). ; Standing Committee of the National People's Congress. Criminal Law of the People's Republic of China (Integrated text as amended by the Eleventh Amendment to the Criminal Law) Article 360. (Reprinted by the Beijing Municipal Public Security and Transportation Bureau); National People’s Congress Standing Committee (2015). Criminal Law Amendment (9) (Article 43, delete the second paragraph of Article 360 of the Criminal Law). - Notes: This detention is administrative in nature, meaning offenders are held in a detention center rather than merely paying a fine. Those who arrange or provide venues for prostitution face identical penalties under Article 79. Employees of hotels or entertainment venues who assist clients in evading law enforcement are also subject to 10–15 days of detention under Article 87. Previously, Article 360 included a provision criminalizing statutory rape of minors; this was removed via the 2015 Ninth Amendment to the Criminal Law, meaning such acts are now prosecuted as rape. Any services advertised as “on‑site wellness” or “massage” are still treated as prostitution based on actual conduct. Health risks related to sexually transmitted infections and HIV are addressed separately in Section 1, Item 30 (consistent condom use) and Section 13, Item 38 (post‑exposure prophylaxis within 72 hours). Precautions specific to entertainment venues are outlined in Section 22. **Original text (Chinese):** ### 23. 别嫖娼：默认档是拘留 10 到 15 日，不是罚点钱了事 - 成本：不花钱，也不费时间，不去做就行。 - 说人话：被抓到不是罚点钱了事。法条写的默认档是拘留 10 到 15 天，还可以再罚 5000 元以下。只有情节较轻的，才是 5 天以下拘留或者 1000 元以下罚款。另外，明知自己有梅毒、淋病还去嫖，是犯罪，判 5 年以下。 - 收益：《治安管理处罚法》第七十八条：卖淫、嫖娼的，处十日以上十五日以下拘留，可以并处五千元以下罚款。情节较轻的，处五日以下拘留或者一千元以下罚款。在公共场所拉客招嫖的，处五日以下拘留或者一千元以下罚款。第七十九条：引诱、容留、介绍他人卖淫的，处十日以上十五日以下拘留，可以并处五千元以下罚款。情节较轻的，处五日以下拘留或者一千元以上二千元以下罚款。第八十七条：旅馆业、饮食服务业、文化娱乐业、出租汽车业等单位的人员，在公安机关查处卖淫、嫖娼活动时为违法犯罪行为人通风报信的，或者以其他方式为上述活动提供条件的，处十日以上十五日以下拘留。《刑法》第三百六十条是传播性病罪：明知自己患有梅毒、淋病等严重性病卖淫、嫖娼的，处五年以下有期徒刑、拘役或者管制，并处罚金（全国，治安管理处罚法 2026 年 1 月 1 日起施行） - 证据等级：A - 来源：全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第七十八、七十九、八十七条）. ；全国人大常委会. 中华人民共和国刑法（经刑法修正案十一修正的整合文本）第三百六十条. （北京市公安交通管理局转载）；全国人大常委会 (2015). 刑法修正案（九）（第四十三条，删去刑法第三百六十条第二款）. - 备注：这里的拘留是行政拘留，人要进拘留所，不是罚完就走。找人介绍、给人提供场地，罚得和自己嫖一样重，第七十九条那一档管的就是这个。在宾馆、KTV 上班的人替客人通风报信，同样按第八十七条拘留 10 到 15 日。刑法第三百六十条原来还有第二款「嫖宿幼女罪」，2015 年刑法修正案（九）把它删了，现在这种事直接按强奸罪从重处罚，见本节第 18 条（对方不满 14 岁就不能发生关系）。「上门保健」「按摩推拿」这类招牌不改变性质，按实际发生的事认定。染上性病和艾滋病的风险，见第 1 节第 30 条（性行为全程用安全套）和第 13 节第 38 条（72 小时内去拿阻断药）。娱乐场所本身要注意的见第 22 节。 **Evidence:** A. This detention is administrative in nature, meaning offenders are held in a detention center rather than merely paying a fine. Those who arrange or provide venues for prostitution face identical penalties under Article 79. Employees of hotels or entertainment venues who assist clients in evading law enforcement are also subject to 10–15 days of detention under Article 87. Previously, Article 360 included a provision criminalizing statutory rape of minors; this was removed via the 2015 Ninth Amendment to the Criminal Law, meaning such acts are now prosecuted as rape. Any services advertised as “on‑site wellness” or “massage” are still treated as prostitution based on actual conduct. Health risks related to sexually transmitted infections and HIV are addressed separately in Section 1, Item 30 (consistent condom use) and Section 13, Item 38 (post‑exposure prophylaxis within 72 hours). Precautions specific to entertainment venues are outlined in Section 22. **Source summary:** Getting caught doesn’t just result in a minor fine. Statutory law stipulates that the default penalty is 10–15 days of administrative detention, plus a possible fine of up to 5,000 yuan. Only in cases where circumstances are relatively minor might the penalty be limited to 5 days of detention or a fine of up to 1,000 yuan. Additionally, knowingly engaging in prostitution while infected with syphilis or gonorrhea constitutes a criminal offense, punishable by up to five years in prison. **Low-ROI detour:** Move “Don’t engage in prostitution: the default penalty is 10–15 days in detention, not just a fine” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Getting caught doesn’t just result in a minor fine. Statutory law stipulates that the default penalty is 10–15 days of administrative detention, plus a possible fine of up to 5,000 yuan. Only in cases where circumstances are relatively minor might the penalty be limited to 5 days of detention or a fine of up to 1,000 yuan. Additionally, knowingly engaging in prostitution while infected with syphilis or gonorrhea constitutes a criminal offense, punishable by up to five years in prison.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-030; 09-018; chapter:22 **Source links:** [全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第七十八、七十九、八十七条）.](https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml); [全国人大常委会. 中华人民共和国刑法（经刑法修正案十一修正的整合文本）第三百六十条.](https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html); [全国人大常委会 (2015). 刑法修正案（九）（第四十三条，删去刑法第三百六十条第二款）.](https://www.spp.gov.cn/spp/fl/201802/t20180205_364562.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md --- ### 09-024 — Do not repost or translate copyrighted comics, films, or books without permission Original title: 汉化漫画、搬运影视剧、分享网盘资源和盗版电子书，不收钱也是侵权；挂广告、收会员费就可能判刑 **Source text (English):** ### 24. Do not repost or translate copyrighted comics, films, or books without permission - Cost: Getting permission or choosing original material takes time; avoiding unauthorized distribution costs nothing. - In plain terms: Sharing an unauthorized translation or copy can infringe copyright even when it is free. Advertising, subscriptions, or large-scale distribution can add criminal exposure under Mainland Chinese law. - Applicability and limits: Legal thresholds and penalties depend on facts and current law. The original entry cites statutes and cases; obtain legal advice for a real dispute. - Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below. **Original text (Chinese):** ### 24. 汉化漫画、搬运影视剧、分享网盘资源和盗版电子书，不收钱也是侵权；挂广告、收会员费就可能判刑 - 成本：不花钱。买来的、下载的，自己看、自己翻着玩都行，只是别传到网上给大家看。不做挂广告、收会员费的资源站和资源群，也不卖网盘链接。难在「大家都在传」的时候，忍住不跟着当搬运工。 - 说人话：别人的作品没经许可翻译了贴出来，或者传到网上，不收钱也是侵权，要删、要赔钱。一挂广告、收会员费，就算为了挣钱。挣到 3 万元、传到 500 部或者会员到 1000 人，就够判刑，最重判 10 年。人人影视字幕组的老板判了 3 年 6 个月。 - 收益：先说民事。著作权法给作者的权利里有翻译权，就是把作品从一种文字转成另一种文字的权利。还有信息网络传播权，就是把作品放到网上、让公众随时随地能看到的权利。没经许可翻译别人的作品，是侵权。没经许可把作品传到网上，也是侵权。侵权的要停止侵害、赔偿损失。只有为个人学习、研究或者欣赏，用别人已经发表的作品，才不用许可、不用付钱。赔多少，先按权利人的实际损失或者你挣到的钱算。都算不清的，由法院在 500 元到 500 万元之间定。故意侵权、情节严重的，可以判 1 到 5 倍。权利人为制止侵权花的合理开支，也要你一起赔。再说刑事。刑法第二百一十七条的前提是「以营利为目的」。为了挣钱，没经许可把别人的作品放到网上给公众看，够了门槛就是侵犯著作权罪。判 3 年以下，同时罚钱，或者只罚钱。数额巨大或者情节特别严重的，判 3 到 10 年并罚钱。什么算为了挣钱：除了卖，在网页上挂收费广告的算，用会员制收注册费或者其他费用的也算。收来的服务费、会员费、广告费，都算违法所得。够罪的门槛，下面到一条就够。违法所得 3 万元以上。非法经营数额 5 万元以上，人人影视案里算的是会员费、广告费和卖硬盘的总收入。在网上传播别人的作品合计 500 件（部）以上。被下载 1 万次以上，或者被点击 10 万次以上。用会员制传播，注册会员 1000 人以上。几项都没到，但有两项各到了一半以上，也算。到这些数的 10 倍，就进 3 到 10 年那一档。罚金一般是违法所得的 1 到 10 倍。官方案例一：梁永平等人从境外网站下载没授权的影视剧，组织人翻译、做字幕后上传。这些片子放在「人人影视字幕组」网站和客户端上，供人在线看和下载。网站里没授权的影视作品有 32824 部，会员 683 万余个。2018 年 1 月到 2021 年 1 月，收会员费 270 余万元，广告费 880 余万元。卖拷了影视剧的移动硬盘，又挣了 100 余万元。网站挂着「捐赠」二维码，捐了就能得到会员权益。检察机关认定，这就是换了个名目收会员费。2021 年 11 月 22 日，梁永平被判 3 年 6 个月，罚金 150 万元。另外 14 人判 1 年 6 个月到 3 年，都是缓刑，罚 4 万到 35 万元。官方案例二：柯某某用爬虫软件抓了 5 万余部影视剧的播放地址，放到自己的网站和 App 上让人免费看。他在开屏位置投广告，按展现量收钱，挣了 35 万余元。2023 年他被判 3 年、缓刑 4 年，罚金 40 万元。官方案例三：黄某在自己家里租服务器，搭了一个音乐下载论坛。他把 10 万余首歌传进 18 个网盘，在论坛发链接。会员要充值换论坛币，才能拿到链接和提取码。会员充值共 50 余万元。2023 年他被判 3 年、缓刑 4 年，罚金 55 万元（全国，司法解释 2025 年 4 月 26 日起施行） - 证据等级：A - 来源：全国人大常委会 (2020). 著作权法（2020 年修正，第十条第一款第十二、十五项，第二十四条第一项，第五十二条第六项，第五十三条第一项，第五十四条）. ；全国人大常委会 (2020). 刑法修正案（十一）（第二十项，即刑法第二百一十七条）. ；最高人民法院、最高人民检察院 (2025). 关于办理侵犯知识产权刑事案件适用法律若干问题的解释（法释〔2025〕5 号，第十二、十三、二十五、二十八、三十一条）. ；最高人民法院、最高人民检察院、公安部 (2011). 关于办理侵犯知识产权刑事案件适用法律若干问题的意见（法发〔2011〕3 号，第十条）. （东莞市第二市区人民检察院转载）；最高人民检察院 (2023). 第四十八批指导性案例（检例第 193 号，梁永平、王正航等十五人侵犯著作权案）. ；最高人民检察院 (2024). 检察机关依法惩治侵犯著作权犯罪典型案例（案例一、案例三）. ；中国驻长崎总领事馆 (2018). 中国驻长崎总领事馆提醒在日中国公民遵守著作权法. - 备注：受益人是你自己。自己买来看、自己翻着看，在法条允许的范围里。界线在「放到网上让大家看」。字幕组、汉化组不收钱，够不上侵犯著作权罪，因为这个罪要求为了挣钱。但民事侵权照样成立，权利人可以要求删掉、赔钱。在日本不收钱也可能犯法。2018 年 2 月，几名在日中国公民涉嫌违反日本著作权法被捕，中国驻长崎总领事馆随后提醒：没经授权翻译、发布、传播作品，即使不为盈利，也可能违法。一挂广告、开会员、拿「捐赠」换会员权益，就落进为了挣钱那一档。人人影视案里，只做翻译、校对的人参与程度低，警方是按证人取证的。最高检在这个案例里写明，起头、分钱、管平台的人要从严追究。受雇干活的从犯可以从宽，临时招来、情节轻微的可以不追究刑事责任。旧的 2004、2007、2020 年三部知识产权刑事司法解释，2025 年 4 月 26 日起废止。2011 年三部门意见没有被点名废止，和新解释不一致的地方以新解释为准。比如点击量门槛，就从 5 万次改成了 10 万次。写同人、做二创拿去出版的另一种风险，见本节第 25 条（写同人）。把别人的图印在商品上卖，见第 12 节第 21 条（图案要买授权）。自己做平台、收到权利人的侵权通知怎么办，见第 26 节第 9 条（接到侵权通知）。 **Evidence:** A. Legal thresholds and penalties depend on facts and current law. The original entry cites statutes and cases; obtain legal advice for a real dispute. **Source summary:** Sharing an unauthorized translation or copy can infringe copyright even when it is free. Advertising, subscriptions, or large-scale distribution can add criminal exposure under Mainland Chinese law. **Low-ROI detour:** Move “Do not repost or translate copyrighted comics, films, or books without permission” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Sharing an unauthorized translation or copy can infringe copyright even when it is free. Advertising, subscriptions, or large-scale distribution can add criminal exposure under Mainland Chinese law.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 09-025; 12-021; 26-009 **Source links:** [全国人大常委会 (2020). 著作权法（2020 年修正，第十条第一款第十二、十五项，第二十四条第一项，第五十二条第六项，第五十三条第一项，第五十四条）.](http://www.npc.gov.cn/npc/c2/c30834/202011/t20201119_308796.html); [全国人大常委会 (2020). 刑法修正案（十一）（第二十项，即刑法第二百一十七条）.](https://www.spp.gov.cn/zdgz/202012/t20201227_503682.shtml); [最高人民法院、最高人民检察院 (2025). 关于办理侵犯知识产权刑事案件适用法律若干问题的解释（法释〔2025〕5 号，第十二、十三、二十五、二十八、三十一条）.](https://www.spp.gov.cn/xwfbh/wsfbt/202504/t20250424_693977.shtml); [最高人民法院、最高人民检察院、公安部 (2011). 关于办理侵犯知识产权刑事案件适用法律若干问题的意见（法发〔2011〕3 号，第十条）.](https://www.dongguandesq.jcy.gov.cn/tzgg/201103/t20110321_3344314.shtml); [最高人民检察院 (2023). 第四十八批指导性案例（检例第 193 号，梁永平、王正航等十五人侵犯著作权案）.](https://www.spp.gov.cn/spp/jczdal/202309/t20230915_628229.shtml); [最高人民检察院 (2024). 检察机关依法惩治侵犯著作权犯罪典型案例（案例一、案例三）.](https://www.spp.gov.cn/spp/xwfbh/wsfbt/202401/t20240105_639347.shtml); [中国驻长崎总领事馆 (2018). 中国驻长崎总领事馆提醒在日中国公民遵守著作权法.](http://nagasaki.china-consulate.gov.cn/chn/tzgg/201802/t20180208_4564322.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md --- ### 09-025 — Get permission before commercializing a fan work, or create genuinely original characters and relationships Original title: 写同人、做二创拿去出版或卖钱，先取得原作许可，或者把借来的人物名字和关系换成自己的 **Source text (English):** ### 25. Get permission before commercializing a fan work, or create genuinely original characters and relationships - Cost: Seeking permission or redesigning a work takes time; litigation can be far more costly. - In plain terms: A commercial work may infringe copyright by reusing protected characters and relationships, even when the wording is new. A cited Chinese case ended with substantial damages after years of litigation. - Applicability and limits: Free fan works are fact-specific, and the source says courts assess them individually. This summary is not legal advice. - Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below. **Original text (Chinese):** ### 25. 写同人、做二创拿去出版或卖钱，先取得原作许可，或者把借来的人物名字和关系换成自己的 - 成本：不花钱。拿去出版、卖钱之前，先找原作的权利人谈授权。谈不下来，就把借来的人物名字、性格和人物关系换成自己的。书名、副标题和宣传语里，也别蹭原作的名头。 - 说人话：同人哪怕只借了人物名字、性格和关系，拿去出版也可能被判侵权。江南的《此间的少年》借了金庸 60 多个人物，二审判他赔 168 万元，外加 20 万元开支。官司打了 9 年，最后调解，他答应不再原样再版。免费写着玩的同人怎么算，法院说要具体分析。 - 收益：江南的小说《此间的少年》，用了郭靖、黄蓉、乔峰、令狐冲等金庸小说里的人物名字。书里讲的是这些人在大学校园里的故事。2002 年出版时，副标题是「射雕英雄的大学生涯」。到起诉时，这本书出了多个版本，发行上百万册。金庸 2016 年起诉江南和出版方，索赔 500 万元。一审认为不构成著作权侵权。理由是：离开了具体情节，光是人物名字、关系和性格，很难算受保护的具体表达。但一审认定，江南借原作名气吸引读者，构成不正当竞争。按历年版税 560 万元的 30%，判赔 168 万元，外加律师费 20 万元。二审由广州知识产权法院审理，改判构成著作权侵权。二审认为，两本书的故事情节不算实质性相似，也就是情节没有抄。但 60 多个人物合起来的「人物群像」，名字、性格、关系和背景都是金庸的选择和安排。这属于著作权法保护的表达，江南侵害了金庸四部小说的著作权。副标题故意和《射雕英雄传》挂钩，另外构成不正当竞争。二审判江南停止不正当竞争、登报消除影响，赔 168 万元和合理开支 20 万元。两家出版发行公司对其中 33 万元承担连带责任，也就是这部分要一起赔。二审没有判停止侵权，但要求以后再版，按再版版税收入的 30% 付给原作权利人。二审之后，双方都向广东省高级人民法院申请再审。2025 年 9 月 19 日，各方在广东高院主持下达成和解。和解里，各方同意不把这件事定性为「剽窃」。江南承认，他创作时缺乏著作权法律知识，没有事先取得金庸的改编许可，给金庸造成了损害。江南同意不再原样再版这本书。以后再版，不再用金庸作品里的独创人物名字和相关内容。各方确认，那个副标题构成不正当竞争。二审判的赔偿，江南已经付了。调解书签收后，原来的一审、二审判决都不再有法律效力。另一个案子的被告是《鬼吹灯》作者张牧野，笔名天下霸唱。2006 年，他把这套小说著作权里的财产权全部转让给了上海玄霆娱乐信息科技有限公司。后来他授权出版新书《摸金校尉》，书里用了《鬼吹灯》的人物名字、人物关系和盗墓规矩。新书封面用了《寻龙诀》的电影海报，这部电影是从《鬼吹灯》改编的。玄霆公司起诉，索赔 2000 万元。上海浦东法院认为，新书有自己独立的情节，不算侵犯著作权。但封面让读者误以为这本书和《寻龙诀》原著有关，构成虚假宣传。法院判两家出版发行公司赔 90 万元，出版社对其中 60 万元承担连带责任，二审维持。法条上，改编权是改变作品、创作出有独创性的新作品的权利。没经著作权人许可，用改编、翻译、注释等方式使用作品，要承担停止侵害、赔偿损失等民事责任（全国） - 证据等级：B - 来源：广州知识产权法院 (2023). 金庸诉江南「同人作品第一案」有何深意（转载《法制与新闻》2023 年 7 月上期）. ；广东省高级人民法院 (2025). 「金庸诉江南」著作权及不正当竞争纠纷案在粤达成和解. ；国家版权局 (2020). 2019 年度上海十大版权典型案件发布（上海市版权局发布，案例六：「鬼吹灯」著作权侵权及不正当竞争纠纷案）. ；全国人大常委会 (2020). 著作权法（2020 年修正，第三条，第十条第一款第十四项，第五十二条第六项，第五十四条）. - 备注：受益人是你自己。定 B 级，是因为同人的法律边界还没有定论。这个案子两审结论不一样，最后以调解结案，两份判决都不再生效。广东高院的承办法官答问时说，和解协议只约束这个案子的当事人。同人是否侵权，「要具体情况具体分析，不能一概而论」。法官给的判断顺序是三步。先看两部作品相同的是抽象的想法，还是具体的表达。再看这些表达是不是原作者独创的。最后看是不是属于合理使用这类不侵权的情形。所以只借一个题材、一种设定，和成套借走人物名字、性格和关系，风险不一样。免费贴在网上的同人，本书没有找到法院下判的官方案例。著作权法里也没有「不收钱就不算侵权」的例外。过程成本要算进去：这个案子从 2016 年 7 月起诉，到 2025 年 9 月和解，前后 9 年。中间经过一审、二审和再审审查，金庸本人在二审期间去世。原作者把版权卖掉以后，自己写续作照样可能被买家告，天下霸唱那次就是。著作权官司里，赢的一方为制止侵权花的合理开支可以算进赔偿，这个案子一审判的 20 万元就是律师费。汉化、搬运、分享别人作品的风险，见本节第 24 条（汉化漫画、搬运影视剧）。 **Evidence:** B. Free fan works are fact-specific, and the source says courts assess them individually. This summary is not legal advice. **Source summary:** A commercial work may infringe copyright by reusing protected characters and relationships, even when the wording is new. A cited Chinese case ended with substantial damages after years of litigation. **Low-ROI detour:** Move “Get permission before commercializing a fan work, or create genuinely original characters and relationships” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “A commercial work may infringe copyright by reusing protected characters and relationships, even when the wording is new. A cited Chinese case ended with substantial damages after years of litigation.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 09-024 **Source links:** [广州知识产权法院 (2023). 金庸诉江南「同人作品第一案」有何深意（转载《法制与新闻》2023 年 7 月上期）.](https://www.gipc.gov.cn/front/content.action?id=7b7cb9a7b2cc45f286199fd427fc6b1f); [广东省高级人民法院 (2025). 「金庸诉江南」著作权及不正当竞争纠纷案在粤达成和解.](https://www.gdcourts.gov.cn/xwzx/fayuanxinmeiti/content/post_1843458.html); [国家版权局 (2020). 2019 年度上海十大版权典型案件发布（上海市版权局发布，案例六：「鬼吹灯」著作权侵权及不正当竞争纠纷案）.](https://www.ncac.gov.cn/xxfb/ywxx/202004/t20200430_47269.html); [全国人大常委会 (2020). 著作权法（2020 年修正，第三条，第十条第一款第十四项，第五十二条第六项，第五十四条）.](http://www.npc.gov.cn/npc/c2/c30834/202011/t20201119_308796.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md --- ### 09-026 — Do not carry weapons such as batons, stun devices, knives, or pepper spray for self-defense Original title: 别为了防身买甩棍、电击器、匕首、辣椒水带在身上，放在车里也算携带 **Source text (English):** ### 26. Do not carry weapons such as batons, stun devices, knives, or pepper spray for self-defense - Cost: Not buying or carrying one costs nothing; checking local rules takes little time. - In plain terms: The source reports that carrying certain controlled items can lead to detention, with stricter penalties in transit hubs. Bringing a weapon into a conflict can also cause severe criminal consequences. - Applicability and limits: This is a Mainland China legal summary; item classifications and circumstances matter. Do not use it to assess another jurisdiction. - Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below. **Original text (Chinese):** ### 26. 别为了防身买甩棍、电击器、匕首、辣椒水带在身上，放在车里也算携带 - 成本：不花钱。已经买了的留在家里，不带出门，也不放进车里。真遇到事，先退开报警，躲不掉再还手。 - 说人话：匕首、弹簧刀、警棍、电击器这类东西，带出门被查到，可以拘留 5 日以下。带进车站、商场、公交车，拘留 5 到 10 日。真拿出来用也容易吃亏：有人被空手打了一拳，就拿事先藏好的刀捅人，按防卫过当判了 4 年。 - 收益：先看治安管理处罚法第三十八条。非法携带弩、匕首等国家规定的管制器具的，拘留 5 日以下，可以再罚 1000 元以下。情节较轻的，警告或者罚 500 元以下。带进公共场所或者公共交通工具的，拘留 5 到 10 日，可以再罚 1000 元以下。刑法第一百三十条更重。非法携带管制刀具进入公共场所或者公共交通工具，危及公共安全、情节严重的，判 3 年以下。哪些刀算管制刀具，公安部 2007 年的认定标准列了五类。第一类是匕首：有刀柄、刀格和血槽，刀尖角度小于 60 度。第二类是三棱刮刀。第三类是带自锁装置的弹簧刀，俗称跳刀。第四类是刀尖角度小于 60 度、刀身超过 150 毫米的刀。第五类是刀尖角度大于 60 度、刀身超过 220 毫米的刀。没开刃、刀尖磨圆的武术和工艺礼品刀不算。警棍是警察的警械。人民警察法规定，警械只许警察持有和使用。别人持有的，没收，拘留 15 日以下或者警告，可以再按违法所得罚 5 倍以下。铁路的禁带目录把警棍、催泪器、电击器、防卫器都列为管制器具。坐火车时这些东西不许随身带，也不许托运。车里放着一样会被查：有人开车带着管制刀具过检查站，被民警查获，行政拘留。真用了的账，看正当防卫指导意见。它把「是否使用或者准备使用凶器」列为区分防卫和互殴的情节之一。官方案例：杨某和人吵架，对方扬言找人报复，他回家把两把刀藏在身上。对方回来空手打了他脸一拳，他拿刀捅对方胸腹，对方死亡。法院认定他有防卫性质，但对方只是空手打，他捅的是要害，属于防卫过当。他以故意伤害罪被判 4 年（全国，治安管理处罚法 2026 年 1 月 1 日起施行） - 证据等级：A - 来源：全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第三十八条）. ；全国人大 (1997). 刑法（第二十、一百三十条，这两条未经修正案修改）. ；公安部 (2007). 关于印发《管制刀具认定标准》的通知（公通字〔2007〕2 号）. （广东省人民政府转载）；全国人大常委会 (2012 修正). 人民警察法（第三十六条）. （北京市公安交通管理局转载）；国务院 (1996). 人民警察使用警械和武器条例（第三条）. （贵州省监狱管理局转载）；国家铁路局、公安部 (2022). 关于公布《铁路旅客禁止、限制携带和托运物品目录》的公告（2022 年第 1 号）. ；晋江市人民政府 (2022). 警方提醒！携带这些物品，可能会被拘留！. ；最高人民法院、最高人民检察院、公安部 (2020). 关于依法适用正当防卫制度的指导意见（法发〔2020〕31 号，第 9 条）. ；最高人民法院 (2020). 涉正当防卫典型案例（案例四）. ；最高人民检察院 (2018). 第十二批指导性案例（检例第 45 号陈某正当防卫案）. - 备注：受益人是你自己。带了刀，正当防卫并不会自动不成立。检例第 45 号里，学生陈某被 9 人围殴，掏出随身的水果刀反击，仍被认定为正当防卫。检察院写明，影响认定的不是带没带工具，而是有没有互殴的故意。吃亏落在两处。一是东西本身违法，平时被查到就罚，和用没用无关。二是刀在手边，面对一拳一推也容易捅出去，伤到重伤以上就可能变成防卫过当。辣椒水喷雾，本书没查到全国层面禁止个人持有的原文，只知道坐火车不能带。网上卖的甩棍算不算警棍，本书也没查到全国统一的认定原文。真遇到事，先看第 8 节第 10 条（起了冲突先报警不动手）。退无可退时，看第 8 节第 11 条（躲不掉的侵害可以还手）。野外被人堵住要钱，见第 13 节第 36 条（荒郊野外被陌生人索财）。 **Evidence:** A. This is a Mainland China legal summary; item classifications and circumstances matter. Do not use it to assess another jurisdiction. **Source summary:** The source reports that carrying certain controlled items can lead to detention, with stricter penalties in transit hubs. Bringing a weapon into a conflict can also cause severe criminal consequences. **Low-ROI detour:** Move “Do not carry weapons such as batons, stun devices, knives, or pepper spray for self-defense” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The source reports that carrying certain controlled items can lead to detention, with stricter penalties in transit hubs. Bringing a weapon into a conflict can also cause severe criminal consequences.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 13-036 **Source links:** [全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第三十八条）.](https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml); [全国人大 (1997). 刑法（第二十、一百三十条，这两条未经修正案修改）.](https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml); [公安部 (2007). 关于印发《管制刀具认定标准》的通知（公通字〔2007〕2 号）.](https://www.gd.gov.cn/zwgk/wjk/zcfgk/content/post_2937075.html); [全国人大常委会 (2012 修正). 人民警察法（第三十六条）.](https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/203770/index.html); [国务院 (1996). 人民警察使用警械和武器条例（第三条）.](http://jyglj.guizhou.gov.cn/szs/zwgk/xxgkml/zcwj/201808/t20180807_25452524.html); [国家铁路局、公安部 (2022). 关于公布《铁路旅客禁止、限制携带和托运物品目录》的公告（2022 年第 1 号）.](https://www.gov.cn/zhengce/zhengceku/2022-05/31/content_5693212.htm); [晋江市人民政府 (2022). 警方提醒！携带这些物品，可能会被拘留！.](https://www.jinjiang.gov.cn/ztzl/jjgazl/jfts/202209/t20220913_2775463.htm); [最高人民法院、最高人民检察院、公安部 (2020). 关于依法适用正当防卫制度的指导意见（法发〔2020〕31 号，第 9 条）.](https://www.court.gov.cn/zixun/xiangqing/251611.html); [最高人民法院 (2020). 涉正当防卫典型案例（案例四）.](https://www.court.gov.cn/zixun/xiangqing/251621.html); [最高人民检察院 (2018). 第十二批指导性案例（检例第 45 号陈某正当防卫案）.](https://www.spp.gov.cn/spp/jczdal/201812/t20181219_402920.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md --- ## 10. The Economics of Dating and Marriage Original chapter title: 恋爱和结婚划不划算 [← 回总目录](../README.md) 本节把「结婚划不划算」拆成钱、时间、健康、法律风险和关系质量几笔账，分开算。每笔账只用能查到出处的数字，出处限于官方统计，或者荟萃分析（把多项研究的数据汇总起来重算一遍）。这里不做道德判断，也不替你下结论。健康那几笔按死亡风险算，时间那几笔按每天多少分钟算，法律那几笔按法条怎么写算。这三种算法之间不互相换算。拆账方法、填空清单和常见误区见 [docs/结婚划不划算.md](../docs/结婚划不划算.md)。 本节条目按主题分成下面几块，括号里是条号。 **找对象和谈恋爱**：认识更多人（第 1 条），对方拒绝之后就停下（第 2 条），看行为判断 ### 10-001 — Getting to know more people rather than fixating on just one: You can’t predict compatibility before meeting someone Original title: 认识更多人，而不是死磕一个：两个人合不合得来，见面之前预测不出来 **Source text (English):** ### 1. Getting to know more people rather than fixating on just one: You can’t predict compatibility before meeting someone - Cost: No cost at all. Spend time getting to know several people instead of obsessing over just one. The hard part is resisting the urge to fixate on a single person. - In plain terms: Two speed-dating studies asked participants to fill out over 100 questionnaires about their preferences in a partner before any meetings took place. These questionnaires could only reveal how likely someone is to like others in general, and how popular they tend to be — they couldn’t predict whether two specific people would hit it off. Compatibility can only be determined by meeting in person. Therefore, it’s far more worthwhile to get to know multiple people than to bet everything on just one. - Benefit: In both speed-dating studies, participants completed more than 100 self-report questionnaires related to partner preferences prior to meeting potential matches. Researchers then applied a random forest model — an algorithm designed to detect patterns — to analyze the data. This model could predict “how likely an individual is to like others overall,” with the questionnaires accounting for 4%–18% of the variance in such tendencies; this represents only a small fraction of the total differences between individuals. It could also predict “how popular an individual tends to be,” explaining 7%–27% of variance. However, it completely failed to predict whether two specific individuals would be compatible; no combination of pre-meeting traits or preferences could be used to forecast their mutual attraction. Earlier, the same research team conducted another speed-dating experiment where participants reported their own ideal preferences — whether they valued physical appearance or financial prospects more. Even this information couldn’t predict how interested they’d be in a particular person during the actual date. - Evidence grade: A - Sources:Joel S, Eastwick PW, Finkel EJ (2017). Is romantic desire predictable? Machine learning applied to initial romantic attraction. Psychological Science, 28(10), 1478-1489. ; Eastwick PW, Finkel EJ (2008). Sex differences in mate preferences revisited: do people know what they initially desire in a romantic partner? Journal of Personality and Social Psychology, 94(2), 245-264. - Notes: Both studies clearly state that compatibility cannot be predicted before meeting someone — they do not claim that all efforts to predict it are futile. Since true compatibility can only be determined by face-to-face interaction, it makes far more sense to invest time in meeting multiple people individually rather than placing all hopes on just one. Keep in mind that all study participants were university students from Western countries; China’s dating environment differs significantly, so these findings should be applied with some caution. **Original text (Chinese):** ### 1. 认识更多人，而不是死磕一个：两个人合不合得来，见面之前预测不出来 - 成本：不花钱。时间花在多认识几个人上，别反复琢磨同一个人。难在忍住不死磕。 - 说人话：两场闪电约会研究让人在见面前填了 100 多项择偶问卷。问卷只能算出谁普遍容易喜欢别人、谁普遍受欢迎，算不出这两个人之间来不来电。合不合得来只有见了面才知道。所以多认识几个人，比押在一个人身上划算。 - 收益：两场闪电约会研究里，参与者见面前先填了 100 多项与择偶有关的自陈量表（自己给自己打分的问卷）。研究者用随机森林模型（一种找规律的算法）来算。能算出「一个人整体上有多容易喜欢别人」，这些问卷能说明其中 4%–18% 的方差，方差就是人与人之间的差别，问卷只能说明其中一小部分。也能算出「一个人整体上有多受欢迎」，能说明 7%–27%。但「这两个具体的人之间来不来电」算不出来，会前的特质和偏好怎么组合都算不出来。同一批研究者更早还做过一项闪电约会实验。参与者会前自己报了理想型偏好，比如看重外貌还是看重经济前景。这个偏好预测不了他们在现场对具体某个人的兴趣 - 证据等级：A - 来源：Joel S, Eastwick PW, Finkel EJ (2017). Is romantic desire predictable? Machine learning applied to initial romantic attraction. Psychological Science, 28(10), 1478-1489. ；Eastwick PW, Finkel EJ (2008). Sex differences in mate preferences revisited: do people know what they initially desire in a romantic partner? Journal of Personality and Social Psychology, 94(2), 245-264. - 备注：两项研究只说明「见面之前算不出来」，没说「怎么努力都没用」。合不合得来只能见了面才知道，所以把时间花在多认识几个人上，每个都真正见一面，比全押在一个人身上划算。研究对象都是欧美大学生。中国的婚恋环境不一样，套到自己身上要打折 **Evidence:** A. Both studies clearly state that compatibility cannot be predicted before meeting someone — they do not claim that all efforts to predict it are futile. Since true compatibility can only be determined by face-to-face interaction, it makes far more sense to invest time in meeting multiple people individually rather than placing all hopes on just one. Keep in mind that all study participants were university students from Western countries; China’s dating environment differs significantly, so these findings should be applied with some caution. **Source summary:** Two speed-dating studies asked participants to fill out over 100 questionnaires about their preferences in a partner before any meetings took place. These questionnaires could only reveal how likely someone is to like others in general, and how popular they tend to be — they couldn’t predict whether two specific people would hit it off. Compatibility can only be determined by meeting in person. Therefore, it’s far more worthwhile to get to know multiple people than to bet everything on just one. **Low-ROI detour:** Move “Getting to know more people rather than fixating on just one: You can’t predict compatibility before meeting someone” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Two speed-dating studies asked participants to fill out over 100 questionnaires about their preferences in a partner before any meetings took place. These questionnaires could only reveal how likely someone is to like others in general, and how popular they tend to be — they couldn’t predict whether two specific people would hit it off. Compatibility can only be determined by meeting in person. Therefore, it’s far more worthwhile to get to know multiple people than to bet everything on just one.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Joel S, Eastwick PW, Finkel EJ (2017). Is romantic desire predictable? Machine learning applied to initial romantic attraction. Psychological Science, 28(10), 1478-1489.](https://doi.org/10.1177/0956797617714580); [Eastwick PW, Finkel EJ (2008). Sex differences in mate preferences revisited: do people know what they initially desire in a romantic partner? Journal of Personality and Social Psychology, 94(2), 245-264.](https://doi.org/10.1037/0022-3514.94.2.245) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md --- ### 10-002 — Stop after a clear refusal — continued pursuit is a public order violation, not “sincerity” Original title: 对方明确拒绝之后就停下，继续纠缠是治安违法，不是「诚意」 **Source text (English):** ### 2. Stop after a clear refusal — continued pursuit is a public order violation, not “sincerity” - Cost: No cost at all, neither financial nor time-related. The hard part is self-restraint: refraining from sending further messages or waiting around for the other person. - In plain terms: If someone has clearly refused you, and you still send messages or wait for them, as of January 2026 this constitutes a violation of public order laws. Offenders may be detained for up to 5 days or fined up to 1000 yuan. For more serious cases, detention ranges from 5 to 10 days. Police can also issue orders barring the offender from contacting the other person; any violation of such orders results in an additional 5–10 days of detention. - Benefit: The Public Security Administration Punishment Law, effective 1 January 2026, explicitly lists persistent pursuit and stalking as separate violations. The relevant clause states that “repeatedly sending obscene, insulting, threatening or similar messages, or using harassment, stalking and other methods to interfere with another person’s normal life” is punishable by up to 5 days of detention or a fine of up to 1000 yuan. For more serious cases, the penalty is 5–10 days of detention, with a possible fine up to 1000 yuan. This law also adds an extra provision: with approval from a senior police official, offenders can be ordered to refrain from contacting the victim for a set period; any violation of this order incurs an additional 5–10 days of detention. - Evidence grade: A - Sources: Standing Committee of the National People's Congress (revised in 2025). Public Security Administration Punishment Law (Article 50, Paragraph 1, Item 5, Paragraph 2). (Reprinted by Supreme People's Procuratorate of China) - Notes: There is no research evidence supporting the claim that “persistent pursuit can win over the other person”; however, detention and contact bans are explicitly stipulated by law. These records also affect eligibility for civil service exams, background checks, and certain professional licenses. The line between pursuing someone and harassing them is not defined by the perpetrator’s intentions, but by whether the other person has clearly expressed refusal. **Original text (Chinese):** ### 2. 对方明确拒绝之后就停下，继续纠缠是治安违法，不是「诚意」 - 成本：不花钱，也不花时间。难在忍住：不再发消息，不再去等人。 - 说人话：对方明确说了拒绝，你还发消息、还去等人，2026 年 1 月起就是治安违法。可以拘留 5 日以下，或者罚 1000 元以下。情节较重的拘留 5 到 10 日。公安还可以下令禁止你接触对方，违反了再拘留 5 到 10 日。 - 收益：2026 年 1 月 1 日起施行的治安管理处罚法，把纠缠、跟踪单列成一项。条文写的是「多次发送淫秽、侮辱、恐吓等信息或者采取滋扰、纠缠、跟踪等方法，干扰他人正常生活的」。这种行为处五日以下拘留，或者一千元以下罚款。情节较重的，处五日以上十日以下拘留，可以并处一千元以下罚款。这一项还多一层：经公安机关负责人批准，可以责令行为人在一定期限内禁止接触被侵害人。违反禁止接触规定的，再处五日以上十日以下拘留 - 证据等级：A - 来源：全国人大常委会 (2025 修订). 治安管理处罚法（第五十条第一款第五项、第二款）. （最高人民检察院转载） - 备注：「死追到底会感动对方」没有任何研究支持，但拘留和禁止接触令是白纸黑字的。留下的记录还会影响考公、考编、政审，还有一部分职业的从业资格。追一个人和骚扰一个人的界线，不看你怎么想，看对方有没有明确说过拒绝 **Evidence:** A. There is no research evidence supporting the claim that “persistent pursuit can win over the other person”; however, detention and contact bans are explicitly stipulated by law. These records also affect eligibility for civil service exams, background checks, and certain professional licenses. The line between pursuing someone and harassing them is not defined by the perpetrator’s intentions, but by whether the other person has clearly expressed refusal. **Source summary:** If someone has clearly refused you, and you still send messages or wait for them, as of January 2026 this constitutes a violation of public order laws. Offenders may be detained for up to 5 days or fined up to 1000 yuan. For more serious cases, detention ranges from 5 to 10 days. Police can also issue orders barring the offender from contacting the other person; any violation of such orders results in an additional 5–10 days of detention. **Low-ROI detour:** Move “Stop after a clear refusal — continued pursuit is a public order violation, not “sincerity”” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If someone has clearly refused you, and you still send messages or wait for them, as of January 2026 this constitutes a violation of public order laws. Offenders may be detained for up to 5 days or fined up to 1000 yuan. For more serious cases, detention ranges from 5 to 10 days. Police can also issue orders barring the offender from contacting the other person; any violation of such orders results in an additional 5–10 days of detention.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大常委会 (2025 修订). 治安管理处罚法（第五十条第一款第五项、第二款）.](https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md --- ### 10-003 — Judging whether someone is interested: focus on actions, not “signals” — who initiates, plans, and follows up Original title: 判断对方有没有兴趣，看行为不看「信号」：谁主动、谁安排、谁跟进 **Source text (English):** ### 3. Judging whether someone is interested: focus on actions, not “signals” — who initiates, plans, and follows up - Cost: This requires no money or much time. The real challenge is breaking old habits: stop trying to interpret facial expressions and tone, and instead record observable behaviors. - In plain terms: In one study, 52 pairs of strangers of opposite genders chatted for about 10 minutes, then tried to determine whether each other was flirting. The results showed they were fairly accurate at spotting when no flirting was occurring, but struggled to identify actual flirting. A second experiment using video evaluations reached the same conclusion. Therefore, rather than guessing based on expressions or tone, pay attention to actions: who initiates contact, who schedules future meetings, and whether they follow up when you don’t make the first move. - Benefit: Two studies examined how accurately people can recognize flirting. The first involved 52 unrelated male-female pairs conversing for 10–12 minutes; afterward, each participant reported whether they themselves were flirting and whether they believed their partner was. The results indicated that interactions without any flirting were identified more reliably, while those involving actual flirting were harder to detect. The second study used 26 one-minute video clips and 261 observers, yielding similar findings. In short, people can fairly reliably tell when someone is not flirting, but they struggle to detect when flirting is happening. - Evidence grade: B - Sources:Hall JA, Xing C, Brooks S (2015). Accurately detecting flirting: error management theory, the traditional sexual script, and flirting base rate. Communication Research, 42(7), 939-958. ; Perilloux C, Kurzban R (2015). Do men overperceive women's sexual interest? Psychological Science, 26(1), 70-77. (Disputing Party) - Notes: This topic remains debated. Some research suggests the issue isn’t that men overestimate women’s sexual intentions, but that women tend to underreport their own intentions on surveys. There is still no consensus on which group judges more accurately. Nevertheless, both viewpoints agree on one point: relying on subtle cues such as facial expressions or tone to infer someone’s thoughts yields poor results. Observable behaviors — such as who initiates contact, plans future meetings, and follows up without prompting — are far more reliable indicators. **Original text (Chinese):** ### 3. 判断对方有没有兴趣，看行为不看「信号」：谁主动、谁安排、谁跟进 - 成本：不花钱，也不花多少时间。难在改习惯：别再琢磨对方的表情和语气，改成记录事实。 - 说人话：让 52 对陌生男女聊十来分钟，再互相判断对方有没有在调情。结果是「对方没在调情」判得比较准，「对方在调情」反而看不出来。换成 261 个人看视频判断，结论一样。所以别猜表情和语气，看行为：谁主动发起，谁安排下一次，你不推进时对方跟不跟进。 - 收益：两项研究测了人识别调情的准确率。第一项让 52 对互不相识的异性两两交谈 10 到 12 分钟。谈完各自报告自己有没有在调情，也报告觉得对方有没有在调情。结果是「没有发生调情的互动被判断得更准，发生了调情的互动反而判断得更差」。第二项用 26 段一分钟的视频，给 261 名旁观者判断，结论一致。人能比较可靠地看出「对方没在调情」，却很难看出「对方在调情」 - 证据等级：B - 来源：Hall JA, Xing C, Brooks S (2015). Accurately detecting flirting: error management theory, the traditional sexual script, and flirting base rate. Communication Research, 42(7), 939-958. ；Perilloux C, Kurzban R (2015). Do men overperceive women's sexual interest? Psychological Science, 26(1), 70-77. （争议方） - 备注：争议。另有研究认为，不是男性高估了女性的性意图，而是女性填问卷时把自己的意图报低了。到底谁判断得更准，仍无定论。但两派都同意一件事：从表情、语气这类细微线索反推对方心思，准确率很低。看得见的行为要可靠得多：对方是否主动发起，是否安排下一次，是否在你不推进时也跟进 **Evidence:** B. This topic remains debated. Some research suggests the issue isn’t that men overestimate women’s sexual intentions, but that women tend to underreport their own intentions on surveys. There is still no consensus on which group judges more accurately. Nevertheless, both viewpoints agree on one point: relying on subtle cues such as facial expressions or tone to infer someone’s thoughts yields poor results. Observable behaviors — such as who initiates contact, plans future meetings, and follows up without prompting — are far more reliable indicators. **Source summary:** In one study, 52 pairs of strangers of opposite genders chatted for about 10 minutes, then tried to determine whether each other was flirting. The results showed they were fairly accurate at spotting when no flirting was occurring, but struggled to identify actual flirting. A second experiment using video evaluations reached the same conclusion. Therefore, rather than guessing based on expressions or tone, pay attention to actions: who initiates contact, who schedules future meetings, and whether they follow up when you don’t make the first move. **Low-ROI detour:** Move “Judging whether someone is interested: focus on actions, not “signals” — who initiates, plans, and follows up” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “In one study, 52 pairs of strangers of opposite genders chatted for about 10 minutes, then tried to determine whether each other was flirting. The results showed they were fairly accurate at spotting when no flirting was occurring, but struggled to identify actual flirting. A second experiment using video evaluations reached the same conclusion. Therefore, rather than guessing based on expressions or tone, pay attention to actions: who initiates contact, who schedules future meetings, and whether they follow up when you don’t make the first move.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Hall JA, Xing C, Brooks S (2015). Accurately detecting flirting: error management theory, the traditional sexual script, and flirting base rate. Communication Research, 42(7), 939-958.](https://doi.org/10.1177/0093650214534972); [Perilloux C, Kurzban R (2015). Do men overperceive women's sexual interest? Psychological Science, 26(1), 70-77.](https://doi.org/10.1177/0956797614555727) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md --- ### 10-004 — Whether a relationship is good or not depends mainly on how you feel within it, not on your partner’s attributes. Original title: 关系好不好，主要看你自己在这段关系里的感受，不是看对方条件 **Source text (English):** ### 4. Whether a relationship is good or not depends mainly on how you feel within it, not on your partner’s attributes. - Cost: There is no monetary cost, nor does it require much time. The real challenge lies in shifting your perspective: put aside your checklist of ideal partner traits and instead focus on how you interact with each other. - In plain terms: The best indicator of a healthy relationship is your own feelings toward it, not your partner’s qualifications. For instance, whether you perceive your partner as attentive and appreciative of you, or how often you argue. Your personal feelings carry two to four times more weight than what your partner says about the relationship. However, no questionnaire can reliably predict whether the relationship will improve or deteriorate over time. - Benefit: A machine learning analysis of data from 29 laboratories and 43 longitudinal paired datasets — meaning data collected from the same couples over time — found that the strongest predictors of relationship quality all stem from each partner’s own perceptions of the relationship: their sense of their partner’s commitment, appreciation, sexual satisfaction, and contentment; as well as the frequency of conflicts. Among individual-level factors, life satisfaction, negative emotions, depression, and attachment styles (both avoidant and anxious) also play a role. At the start of these studies, these relationship-related factors could explain up to 45% of the variation in relationship quality between different couples; by the end of the studies, this figure dropped to 18%. Crucially, the predictive power of self-reported relationship perceptions is two to four times greater than that of perceptions reported by partners. Adding individual differences and partner-reported data to self-reported perceptions yields no additional predictive value. - Evidence grade: A - Sources:Joel S, Eastwick PW, Allison CJ, et al. (2020). Machine learning uncovers the most robust self-report predictors of relationship quality across 43 longitudinal couples studies. Proceedings of the National Academy of Sciences, 117(32), 19061-19071. - Notes: This same research also found that no set of self-reported questionnaire items can reliably forecast whether a relationship will improve or worsen during the study period. Therefore, while gauging your own feelings about the relationship is far more accurate than cross-checking your partner against a checklist of ideal traits, it still cannot predict the relationship’s future trajectory. For a deeper look at how relationship quality ties to physical health, see Section 17 of this chapter, which frames relationship health as a component of overall well-being. **Original text (Chinese):** ### 4. 关系好不好，主要看你自己在这段关系里的感受，不是看对方条件 - 成本：不花钱，也不花多少时间。难在改视角：把择偶清单收起来，改成看相处过程。 - 说人话：最能说明关系好不好的，是你自己的感受，不是对方的条件。比如你觉得对方认不认真、欣不欣赏你，你们吵得多不多。你自己的感受比伴侣的说法管用二到四倍。但这段关系往后变好还是变坏，任何问卷都基本算不出来。 - 收益：29 个实验室、43 份纵向配对数据的机器学习分析，纵向就是跟着同一批伴侣一路记录。最能预测关系质量的几项，全部来自当事人对这段关系的感受：感觉到对方的承诺、欣赏、性满意度、感觉到对方满意、冲突。跟个人有关的几项里最强的是生活满意度、负面情绪、抑郁、回避型依恋、焦虑型依恋。关于关系的这些项，在刚开始调查时最多能解释 45% 的方差。方差指伴侣与伴侣之间关系质量的差别，45% 是其中能用这些项说清的部分。到研究结束时最多解释 18%。而且「自己报告的那些项」的预测力，是「伴侣报告的那些项」的二到四倍。在自己报告的关系感受之外，再把个体差异和伴侣的报告加进来，没有多出任何预测力 - 证据等级：A - 来源：Joel S, Eastwick PW, Allison CJ, et al. (2020). Machine learning uncovers the most robust self-report predictors of relationship quality across 43 longitudinal couples studies. Proceedings of the National Academy of Sciences, 117(32), 19061-19071. - 备注：同一项研究还发现，这段关系在研究期间是变好还是变坏，用问卷里任何一组自评指标都基本算不出来。所以判断眼下这段关系好不好，问自己的感受比核对对方的条件清单准，但别指望能预测它以后会怎样。关系好坏和身体好坏连在一起的那笔账，见本节第 17 条（把关系好坏当成一笔健康账）。 **Evidence:** A. This same research also found that no set of self-reported questionnaire items can reliably forecast whether a relationship will improve or worsen during the study period. Therefore, while gauging your own feelings about the relationship is far more accurate than cross-checking your partner against a checklist of ideal traits, it still cannot predict the relationship’s future trajectory. For a deeper look at how relationship quality ties to physical health, see Section 17 of this chapter, which frames relationship health as a component of overall well-being. **Source summary:** The best indicator of a healthy relationship is your own feelings toward it, not your partner’s qualifications. For instance, whether you perceive your partner as attentive and appreciative of you, or how often you argue. Your personal feelings carry two to four times more weight than what your partner says about the relationship. However, no questionnaire can reliably predict whether the relationship will improve or deteriorate over time. **Low-ROI detour:** Move “Whether a relationship is good or not depends mainly on how you feel within it, not on your partner’s attributes.” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The best indicator of a healthy relationship is your own feelings toward it, not your partner’s qualifications. For instance, whether you perceive your partner as attentive and appreciative of you, or how often you argue. Your personal feelings carry two to four times more weight than what your partner says about the relationship. However, no questionnaire can reliably predict whether the relationship will improve or deteriorate over time.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 10-017 **Source links:** [Joel S, Eastwick PW, Allison CJ, et al. (2020). Machine learning uncovers the most robust self-report predictors of relationship quality across 43 longitudinal couples studies. Proceedings of the National Academy of Sciences, 117(32), 19061-19071.](https://doi.org/10.1073/pnas.1917036117) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md --- ### 10-005 — To build closeness, have two people take turns answering a series of progressively deeper questions — no script needed Original title: 想拉近距离就轮流回答一组由浅入深的问题，别学话术 **Source text (English):** ### 5. To build closeness, have two people take turns answering a series of progressively deeper questions — no script needed - Cost: No cost involved. It takes 45 minutes to complete. - In plain terms: Pair two strangers up and have them take turns answering 36 questions grouped into three levels of depth. After 45 minutes, their sense of closeness is noticeably higher than in a control group that simply chatted for the same amount of time. What drives this effect is the act of taking turns to share honest thoughts at increasing levels of depth, not any pre-planned conversational script. Keep in mind this measure only captures short-term closeness, and does not guarantee the development of a long-term relationship. - Benefit: This method pairs two unfamiliar people to answer 36 questions in total, arranged in three tiers of increasing depth. The questions range from “Who is the person you’d most like to invite for dinner?” to “When was the last time you cried in front of someone?” After 45 minutes, the participants report a higher sense of closeness compared to those who only chatted for the same duration. Their reported closeness also exceeds the average rating college students give to their closest real-life relationships. - Evidence grade: B - Sources:Aron A, Melinat E, Aron EN, Vallone RD, Bator RJ (1997). The experimental generation of interpersonal closeness: a procedure and some preliminary findings. Personality and Social Psychology Bulletin, 23(4), 363-377. - Notes: Only one experiment has been conducted so far, with college students as participants. It measures short-term closeness only, not whether a lasting relationship can form. The core mechanism at work here is that closeness grows when two people take turns sharing genuine personal details at progressively deeper levels — rather than relying on scripts, tricks or one-sided efforts. The key takeaway for practical use is to “share something honest about yourself, then ask a similarly personal question back”, and make sure both parties get a turn to do so. **Original text (Chinese):** ### 5. 想拉近距离就轮流回答一组由浅入深的问题，别学话术 - 成本：不花钱。要花 45 分钟。 - 说人话：两个陌生人轮流回答 36 道由浅入深的问题，45 分钟后，比光闲聊同样久的人亲近得多。起作用的是轮流说真话、一层层往深里说，不靠话术。这只说明当时更亲近，不代表能发展成长期关系。 - 收益：把互不相识的两人配对，让他们轮流回答三组逐步深入的问题，一共 36 题。问题从「你最想请谁吃饭」一直到「上一次当着别人的面哭是什么时候」。45 分钟后的亲近感，显著高于做同样时长闲聊的对照组。也高于该研究中大学生对自己现实中最亲密关系的平均评分 - 证据等级：B - 来源：Aron A, Melinat E, Aron EN, Vallone RD, Bator RJ (1997). The experimental generation of interpersonal closeness: a procedure and some preliminary findings. Personality and Social Psychology Bulletin, 23(4), 363-377. - 备注：只做过一次实验，对象是大学生，只测了短时间内的亲近感，没测能不能发展成长期关系。实验里的亲近感来自两个人轮流、一层层往深里说自己的真实情况，靠的不是话术、套路或单方面表现。所以聊天时可以「我说一点真实的，也问一句一样深的」，两边轮流 **Evidence:** B. Only one experiment has been conducted so far, with college students as participants. It measures short-term closeness only, not whether a lasting relationship can form. The core mechanism at work here is that closeness grows when two people take turns sharing genuine personal details at progressively deeper levels — rather than relying on scripts, tricks or one-sided efforts. The key takeaway for practical use is to “share something honest about yourself, then ask a similarly personal question back”, and make sure both parties get a turn to do so. **Source summary:** Pair two strangers up and have them take turns answering 36 questions grouped into three levels of depth. After 45 minutes, their sense of closeness is noticeably higher than in a control group that simply chatted for the same amount of time. What drives this effect is the act of taking turns to share honest thoughts at increasing levels of depth, not any pre-planned conversational script. Keep in mind this measure only captures short-term closeness, and does not guarantee the development of a long-term relationship. **Low-ROI detour:** Move “To build closeness, have two people take turns answering a series of progressively deeper questions — no script needed” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Pair two strangers up and have them take turns answering 36 questions grouped into three levels of depth. After 45 minutes, their sense of closeness is noticeably higher than in a control group that simply chatted for the same amount of time. What drives this effect is the act of taking turns to share honest thoughts at increasing levels of depth, not any pre-planned conversational script. Keep in mind this measure only captures short-term closeness, and does not guarantee the development of a long-term relationship.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Aron A, Melinat E, Aron EN, Vallone RD, Bator RJ (1997). The experimental generation of interpersonal closeness: a procedure and some preliminary findings. Personality and Social Psychology Bulletin, 23(4), 363-377.](https://doi.org/10.1177/0146167297234003) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md --- ### 10-006 — Long-distance relationships aren’t worse than local ones — the real challenge comes in the first three months after moving in together Original title: 异地不比同城差，真正的坎是搬到一起之后的头三个月 **Source text (English):** ### 6. Long-distance relationships aren’t worse than local ones — the real challenge comes in the first three months after moving in together - Cost: There are travel expenses to consider, plus the time spent traveling back and forth. Couples see each other far less often than those living in the same city, making it difficult to maintain the relationship over the long term without regular contact. - In plain terms: Long-distance relationships actually tend to be more stable while the couple remains apart, since seeing each other infrequently allows each person to idealize the other. The real difficulty emerges only after they move in together. Data shows that roughly half of long-distance couples eventually transition to living locally, while the other half end their relationship while still apart. Among those who reunite, one-third break up within three months of moving together. - Benefit: Two separate studies reach the same conclusion: long-distance relationships are generally more stable than local ones while the couple remains separated. This stability stems from a significantly higher degree of idealization — meaning each partner tends to view the other more favorably than reality warrants. The studies measured factors such as idealized distortion, romantic love, relationship memories, and perceived similarity. Moreover, the less frequently couples meet, the more positively they tend to view each other. However, this stability holds only while they remain apart; once they live in the same city, long-distance couples are far more likely to split up. One longitudinal study found that about half of long-distance couples eventually moved in together, while the other half ended their relationship while still apart. Of those who reunited, one-third broke up within three months of living together. The longer the intervals between visits while apart, and the greater the degree of idealization, the less stable the relationship tends to be after reuniting. - Evidence grade: B - Sources: Stafford L, Merolla AJ, Castle JD (2006). When long-distance dating partners become geographically close. Journal of Social and Personal Relationships, 23(6), 901-919. ; Stafford L, Merolla AJ (2007). Idealization, reunions, and stability in long-distance dating relationships. Journal of Social and Personal Relationships, 24(1), 37-54. ; Dargie E et al. (2015). Journal of Sex & Marital Therapy, 41(2), 181-202. (Remarks on the off-site study) - Notes: These findings are based on romantic relationships among American university students, excluding married couples, and date back to an earlier era; thus, absolute percentages should not be applied directly to current populations. Another study surveyed 717 long-distance couples and 425 local couples, finding only minimal differences in overall relationship quality between the two groups. Ultimately, relationship success depends on the individuals involved and the nature of their bond itself, rather than physical distance. The key takeaway is this: do not assume that long-distance relationships are destined to fail. Instead, couples should prepare for the initial months after reuniting, when personal independence diminishes, mutual understanding increases, and conflicts or jealousy are more likely to arise. **Original text (Chinese):** ### 6. 异地不比同城差，真正的坎是搬到一起之后的头三个月 - 成本：要花路费，还要花来回路上的时间。见面次数比同城少。难在长期扛住见不着面。 - 说人话：异地在分开期间反而更稳，因为见得少，容易把对方想得比实际好。真正的坎在搬到一起之后。追踪数据里约一半异地伴侣走到了同城这一步，另一半在分开期间就结束了。重聚的这一半里，三分之一在 3 个月内分手。 - 收益：两项研究的结论一致。异地恋在分开期间反而比同城恋更稳定。原因是异地关系里把对方想得比实际更好的程度明显更高，研究测的是理想化失真、浪漫爱、关系回忆、感知到的一致这几项。而且见面越少，想得越美。但这种稳定只在双方仍然分开时成立，一旦变成同城，异地伴侣更容易分手。追踪异地转同城的那项研究给出的比例是：约一半异地伴侣走到了搬到一起这一步，另一半在分开期间就结束了。在重聚的这一半里，三分之一在重聚后 3 个月内分手。分开期间见面间隔越长、理想化越强，重聚后越不稳 - 证据等级：B - 来源：Stafford L, Merolla AJ, Castle JD (2006). When long-distance dating partners become geographically close. Journal of Social and Personal Relationships, 23(6), 901-919. ；Stafford L, Merolla AJ (2007). Idealization, reunions, and stability in long-distance dating relationships. Journal of Social and Personal Relationships, 24(1), 37-54. ；Dargie E 等 (2015). Journal of Sex & Marital Therapy, 41(2), 181-202. （备注里那项异地研究） - 备注：对象是美国大学生的恋爱关系，不含婚姻，年代也较早，绝对比例别直接套。另一项研究调查了 717 人异地、425 人同城。两类关系的质量差别很小，关系好不好主要看两个人各自的情况和这段关系本身。所以决定要不要异地时，别拿「异地一定散」当理由。要提前准备的是重聚后那几个月，那时自主空间变少，彼此了解变多，冲突和吃醋也变多 **Evidence:** B. These findings are based on romantic relationships among American university students, excluding married couples, and date back to an earlier era; thus, absolute percentages should not be applied directly to current populations. Another study surveyed 717 long-distance couples and 425 local couples, finding only minimal differences in overall relationship quality between the two groups. Ultimately, relationship success depends on the individuals involved and the nature of their bond itself, rather than physical distance. The key takeaway is this: do not assume that long-distance relationships are destined to fail. Instead, couples should prepare for the initial months after reuniting, when personal independence diminishes, mutual understanding increases, and conflicts or jealousy are more likely to arise. **Source summary:** Long-distance relationships actually tend to be more stable while the couple remains apart, since seeing each other infrequently allows each person to idealize the other. The real difficulty emerges only after they move in together. Data shows that roughly half of long-distance couples eventually transition to living locally, while the other half end their relationship while still apart. Among those who reunite, one-third break up within three months of moving together. **Low-ROI detour:** Move “Long-distance relationships aren’t worse than local ones — the real challenge comes in the first three months after moving in together” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Long-distance relationships actually tend to be more stable while the couple remains apart, since seeing each other infrequently allows each person to idealize the other. The real difficulty emerges only after they move in together. Data shows that roughly half of long-distance couples eventually transition to living locally, while the other half end their relationship while still apart. Among those who reunite, one-third break up within three months of moving together.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Stafford L, Merolla AJ, Castle JD (2006). When long-distance dating partners become geographically close. Journal of Social and Personal Relationships, 23(6), 901-919.](https://doi.org/10.1177/0265407506070472); [Stafford L, Merolla AJ (2007). Idealization, reunions, and stability in long-distance dating relationships. Journal of Social and Personal Relationships, 24(1), 37-54.](https://doi.org/10.1177/0265407507072578); [Dargie E 等 (2015). Journal of Sex & Marital Therapy, 41(2), 181-202.](https://doi.org/10.1080/0092623X.2013.864367) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md --- ### 10-007 — Check registration statistics before listening to elders: what do “marriage rate” and “divorce rate” actually mean? Original title: 先看登记数据再听长辈：结婚率、离婚率各是什么口径 **Source text (English):** ### 7. Check registration statistics before listening to elders: what do “marriage rate” and “divorce rate” actually mean? - Cost: None. It takes just a few minutes to read the section on marriage registration in the annual report from the Civil Affairs Bureau. - In plain terms: In 2024, 6.106 million couples got married nationwide, a 20.5% drop from the previous year. Meanwhile, 3.513 million divorces were finalized. The oft‑quoted claim that “more than half of marriages end in divorce” comes from dividing these two numbers, yielding roughly 57.5%. The exact figures are 351.3 divorces and 610.6 marriages for that year. However, the two groups of people are not the same, so this figure cannot be interpreted as “half of all marriages end in divorce.” The report also lists a marriage rate of 4.3‰ and a divorce rate of 2.5‰; both use the total population as the denominator, not just married individuals. - Benefit: In 2024, 6.106 million marriages were legally registered, representing a 20.5% decrease from 2023; the corresponding marriage rate was 4.3‰. That same year, 3.513 million divorces were processed: 2.622 million through civil registration and 0.891 million via court rulings or mediation, giving a divorce rate of 2.5‰. The report defines the marriage (or divorce) rate as the number of marriages (or divorces) in a given year divided by the average annual population, multiplied by 1000‰. This is a “crude rate” that uses the whole population as its base. - Evidence grade: A - Sources:Ministry of Civil Affairs of China (2025). 2024 Statistical Bulletin on the Development of Civil Affairs (V (II) 1 Marriage Registration Service, Note 5), web version and PDF version. , - Notes: The common online figure of “over 50% divorce rate” is obtained by dividing the number of divorces by the number of marriages for the same year (351.3 ÷ 610.6 ≈ 57.5%). This ratio is known as the “divorce‑to‑marriage ratio.” Because the two sets of individuals are not identical and the report does not list such a metric, it cannot be taken as “half of all marriages end in divorce.” To calculate the actual probability that a given marriage eventually ends in divorce, one would need longitudinal data tracking the same cohort of newlyweds — data not available in this report. **Original text (Chinese):** ### 7. 先看登记数据再听长辈：结婚率、离婚率各是什么口径 - 成本：不花钱。读一遍民政部年度公报里的婚姻登记那一段，几分钟。 - 说人话：2024 年全国结婚登记 610.6 万对，比上一年少了两成，离婚 351.3 万对。网上说离婚率过半，是拿这两个数一除，约 57.5%。可离婚的和结婚的不是同一批人，不能读成一半婚姻会离。公报里的结婚率 4.3‰、离婚率 2.5‰，是除以全国人口算的。 - 收益：2024 年全国依法办理结婚登记 610.6 万对，比上年下降 20.5%，结婚率 4.3‰。同年依法办理离婚手续 351.3 万对，其中民政部门登记离婚 262.2 万对，法院判决和调解离婚 89.1 万对，离婚率 2.5‰。公报注明，结（离）婚率 = 当年结（离）婚对数 / 当年平均总人口数 × 1000‰。这是「粗率」，分母是全体人口，不是已婚人口 - 证据等级：A - 来源：民政部 (2025). 2024 年民政事业发展统计公报（五（二）1 婚姻登记服务、注释 5），网页版与 PDF 版. 、 - 备注：网上常见的「离婚率 50% 以上」，是拿当年离婚的对数除以当年结婚的对数，351.3 / 610.6 ≈ 57.5%。这叫「离结比」。相除的两个数不是同一批人，公报里也没有这个指标，所以不能读成「一半婚姻会离」。要算「一段婚姻最后离掉的概率」，得盯住同一批结婚的人一路统计下去，这种官方数据本节没找到 **Evidence:** A. The common online figure of “over 50% divorce rate” is obtained by dividing the number of divorces by the number of marriages for the same year (351.3 ÷ 610.6 ≈ 57.5%). This ratio is known as the “divorce‑to‑marriage ratio.” Because the two sets of individuals are not identical and the report does not list such a metric, it cannot be taken as “half of all marriages end in divorce.” To calculate the actual probability that a given marriage eventually ends in divorce, one would need longitudinal data tracking the same cohort of newlyweds — data not available in this report. **Source summary:** In 2024, 6.106 million couples got married nationwide, a 20.5% drop from the previous year. Meanwhile, 3.513 million divorces were finalized. The oft‑quoted claim that “more than half of marriages end in divorce” comes from dividing these two numbers, yielding roughly 57.5%. The exact figures are 351.3 divorces and 610.6 marriages for that year. However, the two groups of people are not the same, so this figure cannot be interpreted as “half of all marriages end in divorce.” The report also lists a marriage rate of 4.3‰ and a divorce rate of 2.5‰; both use the total population as the denominator, not just married individuals. **Low-ROI detour:** Move “Check registration statistics before listening to elders: what do “marriage rate” and “divorce rate” actually mean?” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “In 2024, 6.106 million couples got married nationwide, a 20.5% drop from the previous year. Meanwhile, 3.513 million divorces were finalized. The oft‑quoted claim that “more than half of marriages end in divorce” comes from dividing these two numbers, yielding roughly 57.5%. The exact figures are 351.3 divorces and 610.6 marriages for that year. However, the two groups of people are not the same, so this figure cannot be interpreted as “half of all marriages end in divorce.” The report also lists a marriage rate of 4.3‰ and a divorce rate of 2.5‰; both use the total population as the denominator, not just married individuals.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [民政部 (2025). 2024 年民政事业发展统计公报（五（二）1 婚姻登记服务、注释 5），网页版与 PDF 版.](https://www.mca.gov.cn/n1288/n1294/n1554/c1662004999980006190/content.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md --- ### 10-008 — Accounting for health benefits while adjusting for observational data Original title: 把健康收益算进去，但按观察性数据打折 **Source text (English):** ### 8. Accounting for health benefits while adjusting for observational data - Cost: There is no cost in money or time. Just keep in mind that these figures reflect a lower mortality rate among married individuals — this simply means both conditions occur together, not that marriage itself extends life expectancy. - In plain terms: Over a given period, married people have a roughly 12% lower chance of dying compared to unmarried individuals, while those who have never married face a roughly 24% higher risk. However, this merely shows a correlation between marital status and mortality; it does not prove that marriage directly causes longer life. People who are healthier, wealthier, and more socially active are both more likely to marry and more likely to live longer. These statistics are primarily drawn from European and North American populations, so they can only serve as rough benchmarks for China. - Benefit: One meta-analysis of older adults pooled results from multiple studies, covering 53 comparisons and over 250,000 participants. It found that the relative risk of all-cause mortality for married versus unmarried individuals was RR 0.88, with a 95% confidence interval of 0.85–0.91. In other words, married people had a roughly 12% lower probability of dying during the study period. Among widowed individuals, this figure rose to 1.11; for divorced or separated persons, it was 1.16; and for those never married, it was 1.11 — indicating respective increases of about 11%, 16%, and 11% in mortality risk. No significant gender differences emerged. Under the most conservative estimates, the RR still came out at 0.94, reflecting a reduction of only around 6%. Another meta-analysis compared never-married individuals with married ones, drawing on 95 separate studies and over 500 million participants. It reported a hazard ratio of 1.24 (95% CI 1.19–1.30), meaning unmarried people faced roughly 24% higher mortality risk over the same timeframe; this gap narrowed with age. A further gender-specific meta-analysis examined 21 studies involving more than 7,890,000 individuals: across both sexes, unmarried status correlated with higher rates of overall mortality, cancer-related death, and cardiovascular death. Among men, the disparity was especially pronounced for cardiovascular and overall mortality; unmarried men also faced a 31% higher risk of stroke and a 9% higher risk of all-cause death compared to unmarried women. - Evidence grade: A (controversial) - Sources:Manzoli L, et al. (2007). Marital status and mortality in the elderly: a systematic review and meta-analysis. Soc Sci Med 64:77–94. ; Roelfs DJ, et al. (2011). The rising relative risk of mortality for singles: meta-analysis and meta-regression. Am J Epidemiol 174(4):379–389. ; Wang Y, et al. (2020). Sex differences in the association between marital status and the risk of cardiovascular, cancer, and all-cause mortality: a systematic review and meta-analysis of 7,881,040 individuals. Glob Health Res Policy 5:4. - Notes: The controversy stems from the fact that married individuals tend to be healthier, wealthier, and more socially engaged — factors that independently contribute to longer life. All three meta-analyses relied on observational data collected from existing populations; no controlled experiments or randomized groups were used. The authors themselves acknowledged potential publication bias and methodological limitations. Roelfs also noted that studies employing more rigorous methods tended to report smaller differences between marital groups. Since these figures are largely derived from Western populations, they can only be used as rough indicators for Chinese contexts. **Original text (Chinese):** ### 8. 把健康收益算进去，但按观察性数据打折 - 成本：不花钱，也不花时间。只要记住一点：这些数字说的是已婚的人里死亡率更低，是两件事同时出现，不是结婚让你活得久。 - 说人话：已婚的人同期死亡的概率比非婚的人低约 12%，从未结过婚的人比已婚的人高约 24%。但这只是两件事同时出现，不是结婚起的作用。本来健康、收入高、社交多的人，既更容易结婚，也更容易活得久。这些数字基本来自欧美，对国内只能当量级参考。 - 收益：一项针对老年人的荟萃分析，把多项研究汇总重算，共 53 组比较、25 万余人。已婚相对非婚的全因死亡 RR 0.88，95% CI 0.85–0.91（RR 是风险比，CI 是可信范围），同期死亡的概率低约 12%。同一项里丧偶 1.11、离异或分居 1.16、未婚 1.11，分别高约 11%、16%、11%。男女无差异。最保守的估计是 RR 0.94，只低约 6%。另一项荟萃分析比的是未婚（从未结婚）相对已婚，用了 95 篇文献、5 亿余人。结果 HR 1.24（1.19–1.30），同期死亡的概率高约 24%。而且年纪越大，差距越小。还有一项按性别拆的荟萃分析，21 项研究、789 万余人：不论男女，非婚都与总死亡、癌症死亡、心血管死亡同时出现。男性这边的心血管死亡和总死亡差距更大。未婚男性相对未婚女性，卒中死亡多 31%，全因死亡多 9% - 证据等级：A（争议） - 来源：Manzoli L, et al. (2007). Marital status and mortality in the elderly: a systematic review and meta-analysis. Soc Sci Med 64:77–94. ；Roelfs DJ, et al. (2011). The rising relative risk of mortality for singles: meta-analysis and meta-regression. Am J Epidemiol 174(4):379–389. ；Wang Y, et al. (2020). Sex differences in the association between marital status and the risk of cardiovascular, cancer, and all-cause mortality: a systematic review and meta-analysis of 7,881,040 individuals. Glob Health Res Policy 5:4. - 备注：争议在于结婚的人本来就是被挑过的：健康、收入高、社交多的人，既更容易结婚，也更容易活得久。三项荟萃用的都是现成人群的观察数据，只是跟踪记录，没有分组对照。作者自己也写了有发表偏倚或方法局限。Roelfs 还发现研究做得越严谨，算出的差距越小。这些数字以欧美人群为主，对国内只能当量级参考 **Evidence:** A. The controversy stems from the fact that married individuals tend to be healthier, wealthier, and more socially engaged — factors that independently contribute to longer life. All three meta-analyses relied on observational data collected from existing populations; no controlled experiments or randomized groups were used. The authors themselves acknowledged potential publication bias and methodological limitations. Roelfs also noted that studies employing more rigorous methods tended to report smaller differences between marital groups. Since these figures are largely derived from Western populations, they can only be used as rough indicators for Chinese contexts. **Source summary:** Over a given period, married people have a roughly 12% lower chance of dying compared to unmarried individuals, while those who have never married face a roughly 24% higher risk. However, this merely shows a correlation between marital status and mortality; it does not prove that marriage directly causes longer life. People who are healthier, wealthier, and more socially active are both more likely to marry and more likely to live longer. These statistics are primarily drawn from European and North American populations, so they can only serve as rough benchmarks for China. **Low-ROI detour:** Move “Accounting for health benefits while adjusting for observational data” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Over a given period, married people have a roughly 12% lower chance of dying compared to unmarried individuals, while those who have never married face a roughly 24% higher risk. However, this merely shows a correlation between marital status and mortality; it does not prove that marriage directly causes longer life. People who are healthier, wealthier, and more socially active are both more likely to marry and more likely to live longer. These statistics are primarily drawn from European and North American populations, so they can only serve as rough benchmarks for China.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Manzoli L, et al. (2007). Marital status and mortality in the elderly: a systematic review and meta-analysis. Soc Sci Med 64:77–94.](https://doi.org/10.1016/j.socscimed.2006.08.031); [Roelfs DJ, et al. (2011). The rising relative risk of mortality for singles: meta-analysis and meta-regression. Am J Epidemiol 174(4):379–389.](https://doi.org/10.1093/aje/kwr111); [Wang Y, et al. (2020). Sex differences in the association between marital status and the risk of cardiovascular, cancer, and all-cause mortality: a systematic review and meta-analysis of 7,881,040 individuals. Glob Health Res Policy 5:4.](https://doi.org/10.1186/s41256-020-00133-8) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md --- ### 10-009 — Discussing labor division before marriage helps clarify unpaid work responsibilities Original title: 时间账按「无酬劳动」算，谈清分工再领证 **Source text (English):** ### 9. Discussing labor division before marriage helps clarify unpaid work responsibilities - Cost: There is no monetary cost. Spend one or two hours before marriage to reach a clear agreement on how household chores, childcare, and elder care — all unpaid tasks — will be divided between partners, then follow that plan. The real challenge lies in having the conversation, not in avoiding it. - In plain terms: According to the 2024 National Time Use Survey, men spend an average of 1 hour and 52 minutes per day on unpaid activities such as housework and caring for family, while women spend 3 hours and 29 minutes. Since the survey does not break down data by marital status, there are no official figures on how much housework increases after marriage; the gender gap observed can only serve as an upper limit. In reality, couples can negotiate a different division of labor altogether before getting married. - Benefit: The 2024 National Time Use Survey tracks unpaid labor, which includes housework and family care. On average, people who perform such tasks spend 2 hours and 45 minutes daily on them; men dedicate 1 hour and 52 minutes, women 3 hours and 29 minutes. The proportion of individuals engaging in unpaid labor each day is 67.5% among men and 83.9% among women. Nationwide, residents spend an average of 1 hour and 17 minutes daily on housework; among those who actually do it, the average rises to 1 hour and 59 minutes — a decrease of 28 minutes compared to 2018. Time spent caring for family averages 30 minutes per day; for those involved, it reaches 1 hour and 46 minutes. In 2018, men spent 45 minutes on housework and 17 minutes on childcare, while women spent 2 hours and 6 minutes on housework and 53 minutes on childcare. - Evidence grade: A - Sources:National Bureau of Statistics of China (2024). Bulletin of the Third National Time Use Survey (No. 2, No. 3). , ; National Bureau of Statistics of China (2019). 2018 National Time Use Survey Bulletin. - Notes: Both surveys analyzed data only by gender, urban/rural residence, and age; marital status was not considered. Consequently, no official statistics exist on how much housework increases after marriage; the gender disparity can only be used as a rough upper bound. These figures represent national averages, but couples are free to negotiate a division of labor that suits them — and that is precisely the value of having this discussion. **Original text (Chinese):** ### 9. 时间账按「无酬劳动」算，谈清分工再领证 - 成本：不花钱。婚前花一两个小时，把家务、照料老小、谁的工作让步这些没报酬的活谈成明确分工，之后按分工执行。难在把话摊开谈，别拖着不说。 - 说人话：全国时间利用调查里，家务和陪伴照料家人这类没报酬的活，男性每天平均 1 小时 52 分，女性 3 小时 29 分。调查没按结没结婚分组，所以「结了婚家务会多多少」没有官方数字，这个性别差距只能当上限参考。分工可以在领证前谈成另一个样子。 - 收益：2024 年全国时间利用调查。无酬劳动就是家务、陪伴照料家人这些没有报酬的活。当天做了这类活的人，每日平均花 2 小时 45 分，其中男性 1 小时 52 分、女性 3 小时 29 分。一天里做过这类活的人占多大比例，男性是 67.5%、女性是 83.9%。居民家务劳动每日平均 1 小时 17 分，只算做了的人是 1 小时 59 分，比 2018 年少 28 分。陪伴照料家人每日平均 30 分，只算做了的人是 1 小时 46 分。2018 年的数字是：家务劳动男性 45 分、女性 2 小时 6 分，陪伴照料孩子男性 17 分、女性 53 分 - 证据等级：A - 来源：国家统计局 (2024). 第三次全国时间利用调查公报（第二号、第三号）. 、；国家统计局 (2019). 2018 年全国时间利用调查公报. - 备注：两次调查都只按性别、城乡、年龄分组，没有按结没结婚分组。所以「结婚后家务会多多少」没有官方数字，只能用性别差距做上限参考。数字是全国平均，你们两个人的分工完全可以谈成另一个样子 **Evidence:** A. Both surveys analyzed data only by gender, urban/rural residence, and age; marital status was not considered. Consequently, no official statistics exist on how much housework increases after marriage; the gender disparity can only be used as a rough upper bound. These figures represent national averages, but couples are free to negotiate a division of labor that suits them — and that is precisely the value of having this discussion. **Source summary:** According to the 2024 National Time Use Survey, men spend an average of 1 hour and 52 minutes per day on unpaid activities such as housework and caring for family, while women spend 3 hours and 29 minutes. Since the survey does not break down data by marital status, there are no official figures on how much housework increases after marriage; the gender gap observed can only serve as an upper limit. In reality, couples can negotiate a different division of labor altogether before getting married. **Low-ROI detour:** Move “Discussing labor division before marriage helps clarify unpaid work responsibilities” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “According to the 2024 National Time Use Survey, men spend an average of 1 hour and 52 minutes per day on unpaid activities such as housework and caring for family, while women spend 3 hours and 29 minutes. Since the survey does not break down data by marital status, there are no official figures on how much housework increases after marriage; the gender gap observed can only serve as an upper limit. In reality, couples can negotiate a different division of labor altogether before getting married.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [国家统计局 (2024). 第三次全国时间利用调查公报（第二号、第三号）.](https://www.stats.gov.cn/sj/zxfb/202410/t20241031_1957216.html); [国家统计局 (2019). 2018 年全国时间利用调查公报.](https://www.stats.gov.cn/sj/zxfb/202302/t20230203_1900224.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md --- ### 10-010 — First check the default legal rules regarding money and property, then decide whether to make a written agreement Original title: 钱账先看法律默认规则，再决定要不要书面约定 **Source text (English):** ### 10. First check the default legal rules regarding money and property, then decide whether to make a written agreement - Cost: There is no cost involved. Simply read the relevant articles in the Civil Code regarding marital property. If needed, the couple can sign a written property agreement; the law only requires it to be in writing, no notarization is necessary. The real challenge is discussing money matters openly beforehand. - In plain terms: Without a written agreement, the law presumes that wages, bonuses, business profits, investment returns, inheritances, and gifts received after marriage belong to both spouses jointly. Only property owned before marriage, or items explicitly designated in a will or gift contract as belonging to one person, remain personal property. Couples may choose to agree in writing that certain assets stay separate; such an agreement becomes legally binding. A spouse who has devoted more time to raising children or caring for elderly relatives may request compensation during divorce proceedings. - Benefit: By default, all earnings from employment, business activities, intellectual property, as well as inheritances and gifts received after marriage are considered joint marital property (Article 1062). Personal property includes assets owned prior to marriage, compensation for personal injury, items earmarked for one spouse in a will or gift contract, and everyday personal items (Article 1063). Couples may stipulate in writing whether their pre‑marital and post‑marital assets remain separate, become joint, or are divided partially; this arrangement is legally enforceable (Article 1065). The spouse who has shouldered greater responsibilities in child‑rearing, elder care, or supporting the other partner’s career may seek compensation upon divorce (Article 1088). - Evidence grade: A - Sources: National People's Congress (2020). Civil Code of the People's Republic of China (effective from January 1, 2021, Articles 1062, 1063, 1065, 1088). National Laws and Regulations Database ; The full text of the article is reproduced in the Supreme People's Court of China communiqué - Notes: No official statistics exist for dowries, wedding expenses, or marital homes, so no figures are provided here. The amount of compensation under Article 1088 is first negotiated between the couple; if they cannot reach an agreement, a court will decide it based on relevant circumstances. A written property agreement benefits both parties: it protects high‑earners and also safeguards those who perform unpaid domestic duties. **Original text (Chinese):** ### 10. 钱账先看法律默认规则，再决定要不要书面约定 - 成本：不花钱。读一遍民法典婚姻家庭编里讲财产的那几条。有需要就两个人签一份书面财产约定，法律只要求写成书面的，不必去公证。难在把钱的事提前说开。 - 说人话：不签书面约定的话，法律默认婚后挣的工资奖金、经营和投资收益、继承或受赠的财产都归两人共有。婚前财产、遗嘱或赠与合同写明只给一方的，才是个人的。两个人可以书面约定各归各，签了就有约束力。因带孩子、照料老人多付出的一方，离婚时可以要求补偿。 - 收益：不另作约定时的默认规则是：婚后所得的工资奖金劳务报酬、生产经营投资收益、知识产权收益、继承或受赠财产，归夫妻共同所有（第一千零六十二条）。婚前财产、人身损害赔偿、遗嘱或赠与合同明确只归一方的财产、一方专用生活用品，是个人财产（第一千零六十三条）。双方可以书面约定婚前和婚后财产归各自所有、共同所有，或者部分各自所有部分共同所有，这个约定对双方有法律约束力（第一千零六十五条）。因抚育子女、照料老人、协助另一方工作而负担较多义务的一方，离婚时有权请求补偿（第一千零八十八条） - 证据等级：A - 来源：全国人民代表大会 (2020). 中华人民共和国民法典（2021 年 1 月 1 日起施行，第一千零六十二、一千零六十三、一千零六十五、一千零八十八条）. 国家法律法规数据库 ；条文全文见最高人民法院公报转载 - 备注：彩礼、婚礼、婚房没有官方统计，本条不写数字。第一千零八十八条那笔补偿给多少，先由两人自己谈，谈不成由法院定，没有固定公式。书面财产约定对两边都管用：收入高的一方用得上，家务照料这类没报酬的活干得多的一方也用得上 **Evidence:** A. No official statistics exist for dowries, wedding expenses, or marital homes, so no figures are provided here. The amount of compensation under Article 1088 is first negotiated between the couple; if they cannot reach an agreement, a court will decide it based on relevant circumstances. A written property agreement benefits both parties: it protects high‑earners and also safeguards those who perform unpaid domestic duties. **Source summary:** Without a written agreement, the law presumes that wages, bonuses, business profits, investment returns, inheritances, and gifts received after marriage belong to both spouses jointly. Only property owned before marriage, or items explicitly designated in a will or gift contract as belonging to one person, remain personal property. Couples may choose to agree in writing that certain assets stay separate; such an agreement becomes legally binding. A spouse who has devoted more time to raising children or caring for elderly relatives may request compensation during divorce proceedings. **Low-ROI detour:** Move “First check the default legal rules regarding money and property, then decide whether to make a written agreement” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Without a written agreement, the law presumes that wages, bonuses, business profits, investment returns, inheritances, and gifts received after marriage belong to both spouses jointly. Only property owned before marriage, or items explicitly designated in a will or gift contract as belonging to one person, remain personal property. Couples may choose to agree in writing that certain assets stay separate; such an agreement becomes legally binding. A spouse who has devoted more time to raising children or caring for elderly relatives may request compensation during divorce proceedings.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人民代表大会 (2020). 中华人民共和国民法典（2021 年 1 月 1 日起施行，第一千零六十二、一千零六十三、一千零六十五、一千零八十八条）. 国家法律法规数据库](https://flk.npc.gov.cn/detail?title=%E4%B8%AD%E5%8D%8E%E4%BA%BA%E6%B0%91%E5%85%B1%E5%92%8C%E5%9B%BD%E6%B0%91%E6%B3%95%E5%85%B8&id=ff808081729d1efe01729d50b5c500bf); [条文全文见最高人民法院公报转载](http://gongbao.court.gov.cn/Details/7f184078694d811fb3314f6af9accf.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md --- ### 10-011 — When parents pay for a house, they should clearly state whether it’s a loan or a gift at the time of transfer Original title: 父母出资买房，在转账的时候就把是借是送写清楚 **Source text (English):** ### 11. When parents pay for a house, they should clearly state whether it’s a loan or a gift at the time of transfer - Cost: There is no cost involved. On the day of payment, write a brief note specifying whether the money is a gift or a loan to the child. Both the parent(s) making the payment and the child must sign it. If it’s a loan, both spouses should also sign. Use the same wording in the transfer description. - In plain terms: When parents pay for a house before marriage, the money is generally considered a gift solely to their own child. After marriage, without any written agreement, it’s treated as joint marital property. Starting February 2025, if one set of parents fully funds a house during marriage but the gift agreement doesn’t specify it’s only for their child, a court may award the house to that child upon divorce and decide whether to compensate the other spouse. To treat it as a loan, all terms must be clearly documented and signed on the same day. - Benefit: Payments made by parents before marriage for a house are typically viewed as gifts to just one child, unless they explicitly state otherwise. After marriage, any agreement governs the arrangement; otherwise, it’s treated as joint property. Since February 2025, if one set of parents fully funds a house during marriage without specifying it’s only for their child, a court may award it to that child upon divorce and later determine if compensation is warranted. Factors considered include shared living arrangements, children born together, fault in the divorce, each party’s contributions, and current market value. Partial funding by one or both sets of parents results in a similar ruling, with compensation based on proportional contributions nationwide. - Evidence grade: A - Sources: Supreme People's Court of China (2020). Interpretation on the application of the marriage and family section of the Civil Code (1) (Fa Interpretation [2020] No. 22, Article 29). ; (Fa Interpretation [2025] No. 1, Article 8). ; National People’s Congress (2020). Civil Code (Article 1062, Paragraph 1, Item 4). - Notes: This rule applies to both parties involved. Parents no longer need to rely on a post-divorce loan agreement to protect their investment; post-February 2025, the source of funds itself determines ownership, independent of whose name appears on the title. Recipients of such funds also gain clarity early on. To treat it as a loan, all terms must be explicitly documented, signed, and reflected in the transfer description — otherwise, legal justification becomes necessary. **Original text (Chinese):** ### 11. 父母出资买房，在转账的时候就把是借是送写清楚 - 成本：不花钱。出资当天写一页说明，写明这笔钱是赠与谁、还是借给谁，出资的父母和子女都签字。如果写的是借款，就让夫妻两个人都签，转账备注也写同一句话。 - 说人话：婚前父母出钱买房，默认只给自己孩子。婚后出的钱没约定，按夫妻共同财产算。2025 年 2 月起，婚后一方父母全额出资、又没写明只给自己孩子的，离婚时法院可以把房判给出资方的孩子，再定补不补偿另一方。要算借款，就当天写清楚、双方签字。 - 收益：婚前父母为双方购房出资的，认定为对自己子女个人的赠与。父母明确表示赠与双方的除外。婚后出资的，有约定按约定。没有约定或者约定不明确的，按夫妻共同财产的原则处理。2025 年 2 月 1 日起还有一条。婚内由一方父母全额出资、赠与合同又没写明只赠与自己子女的，离婚分割时，法院可以判房屋归出资人子女一方所有。判归之后再综合几项情况，确定要不要给另一方补偿、补多少。这几项是共同生活和生育共同子女的情况、离婚过错、对家庭的贡献大小、离婚时房屋市场价格。一方父母部分出资，或者双方父母都出资的，以出资来源和比例为基础判归其中一方，并合理补偿（全国） - 证据等级：A - 来源：最高人民法院 (2020). 关于适用《民法典》婚姻家庭编的解释（一）（法释〔2020〕22 号，第二十九条）. ；最高人民法院 (2025). 关于适用《民法典》婚姻家庭编的解释（二）（法释〔2025〕1 号，第八条）. ；全国人大 (2020). 民法典（第一千零六十二条第一款第四项）. - 备注：写清楚对两边都有用。出钱的父母不必再指望离婚时补一张借条来保住出资。解释（二）施行后，钱是谁出的本身就是分房子的依据，房本写谁的名字不再决定归属。接受出资的一方，也不用等到离婚才知道这笔钱算什么。要按借款办就真按借款办：双方说好是借，约定怎么还，转账写明，必要时留下还款记录。缺一样，上了法庭都要解释 **Evidence:** A. This rule applies to both parties involved. Parents no longer need to rely on a post-divorce loan agreement to protect their investment; post-February 2025, the source of funds itself determines ownership, independent of whose name appears on the title. Recipients of such funds also gain clarity early on. To treat it as a loan, all terms must be explicitly documented, signed, and reflected in the transfer description — otherwise, legal justification becomes necessary. **Source summary:** When parents pay for a house before marriage, the money is generally considered a gift solely to their own child. After marriage, without any written agreement, it’s treated as joint marital property. Starting February 2025, if one set of parents fully funds a house during marriage but the gift agreement doesn’t specify it’s only for their child, a court may award the house to that child upon divorce and decide whether to compensate the other spouse. To treat it as a loan, all terms must be clearly documented and signed on the same day. **Low-ROI detour:** Move “When parents pay for a house, they should clearly state whether it’s a loan or a gift at the time of transfer” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “When parents pay for a house before marriage, the money is generally considered a gift solely to their own child. After marriage, without any written agreement, it’s treated as joint marital property. Starting February 2025, if one set of parents fully funds a house during marriage but the gift agreement doesn’t specify it’s only for their child, a court may award the house to that child upon divorce and decide whether to compensate the other spouse. To treat it as a loan, all terms must be clearly documented and signed on the same day.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [最高人民法院 (2020). 关于适用《民法典》婚姻家庭编的解释（一）（法释〔2020〕22 号，第二十九条）.](https://www.court.gov.cn/fabu/xiangqing/282071.html); [最高人民法院 (2025). 关于适用《民法典》婚姻家庭编的解释（二）（法释〔2025〕1 号，第八条）.](https://www.court.gov.cn/zixun/xiangqing/452771.html); [全国人大 (2020). 民法典（第一千零六十二条第一款第四项）.](https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md --- ### 10-012 — Money borrowed by a spouse in a large amount — if you didn’t sign or later acknowledge it, it doesn’t automatically become your debt Original title: 配偶一方大额借的钱，你没签字也没追认，不自动变成你的债 **Source text (English):** ### 12. Money borrowed by a spouse in a large amount — if you didn’t sign or later acknowledge it, it doesn’t automatically become your debt - Cost: No cost at all. Never sign “joint borrower” or “guarantor” on your spouse’s loan agreements or guarantee documents. Also avoid writing things like “We’ll pay back this money” in messages, as that could be taken as later acknowledgment of the debt. The hard part is staying silent when creditors start pressuring you. - In plain terms: Money borrowed by a spouse behind your back generally won’t become your joint debt, provided it clearly exceeds normal household expenses and you neither signed any documents nor later acknowledged the debt. Creditors must prove the money was used for shared household needs or joint business activities. However, if the borrowed funds actually helped purchase a house that both of you now live in or own together, creditors can usually prove it served a shared purpose. - Benefit: Debt is considered a joint marital obligation in several situations: first, when both spouses sign the loan agreement; second, when one spouse later acknowledges the debt, thereby accepting joint responsibility; third, when one spouse takes out a loan during marriage for ordinary household needs. Any loan taken out by one spouse that clearly exceeds everyday household expenses does not qualify as joint debt — unless the creditor can prove it was used for shared living or business purposes. Since buying a house typically exceeds normal household spending, the burden of proof falls on creditors to demonstrate such shared use. Yet if the house truly becomes a joint residence or property, creditors can more easily substantiate their claim. Thus, the key preventive measure is exactly what Section 11 describes: clearly stating whether parental contributions are loans or gifts (nationwide, effective since 2021). - Evidence grade: A - Sources: National People's Congress (2020). Civil Code (Article 1064). ; Supreme People's Court of China (Second Amendment in 2020). Provisions on Several Issues Concerning the Application of Law in the Trial of Private Lending Cases (Articles 15, 16). (Supreme People's Court of China Communique) - Notes: During divorce proceedings, if one spouse’s parents suddenly produce a loan agreement bearing only their child’s signature, two distinct evaluations become necessary. First, courts must determine whether the loan actually occurred. If you can convincingly argue that no funds were transferred, judges will weigh multiple factors: loan amount, payment method, both parties’ financial standing, habitual transaction patterns, any corresponding property changes, and witness testimony. Mere possession of transfer records by creditors still obliges them to prove loan validity. Second, even if the loan is verified, its classification as joint debt must be re-examined. General rules governing loan agreements and guarantees are detailed in Section 8, Article 18. **Original text (Chinese):** ### 12. 配偶一方大额借的钱，你没签字也没追认，不自动变成你的债 - 成本：不花钱。别在配偶的借条、担保书上签「共同借款人」「担保人」。也别在聊天里写「这钱我们会还」这类话，它可能被当成你事后认下了这笔债。难在被催的时候忍住不接话。 - 说人话：配偶背着你借的钱，只要明显超出家里日常开销，你又没签字、没事后认账，就不自动变成你的债。要债的人得自己证明这钱用在了共同生活或共同经营上。但买房这种钱如果确实变成了你们一起住或共有的房子，对方往往证得到这一层。 - 收益：下面几种情形借的钱属于夫妻共同债务。一是夫妻双方共同签名的。二是一方事后追认，就是事后认下这笔债，两个人都认账。三是一方在婚内以个人名义为家庭日常生活需要借的。一方以个人名义借的、明显超出家庭日常开销的钱，不属于夫妻共同债务。例外是债权人（要债的一方）能证明这笔钱用于夫妻共同生活、共同生产经营，或者是两个人都认的账。买房的钱明显超出家庭日常生活需要，举证责任在主张债权的一方，要债的人得自己拿出证据。但这笔钱如果确实变成了夫妻共同居住或共有的房子，债权人往往能证到「用于夫妻共同生活」这一层。所以更管用的是第 11 条（父母出资时写清是借是送）那一步（全国，2021 年起） - 证据等级：A - 来源：全国人大 (2020). 民法典（第一千零六十四条）. ；最高人民法院 (2020 年第二次修正). 关于审理民间借贷案件适用法律若干问题的规定（第十五、十六条）. （最高人民法院公报） - 备注：离婚分财产时，对方父母突然拿出一张只有配偶签字的借款协议，要分两步看。第一步看这笔借款到底有没有真发生。你说钱根本没交过，又能把理由说圆的，法院会结合几件事一起判断。先看借款金额、钱怎么交的、双方的经济能力，再看平时怎么交易、财产有没有相应变动、证人怎么说。对方只拿得出转账凭证的，仍要由他证明这笔借款成立。第二步，借款成立之后再看是不是共同债务。借条和担保书的一般规则见第 8 节第 18 条 **Evidence:** A. During divorce proceedings, if one spouse’s parents suddenly produce a loan agreement bearing only their child’s signature, two distinct evaluations become necessary. First, courts must determine whether the loan actually occurred. If you can convincingly argue that no funds were transferred, judges will weigh multiple factors: loan amount, payment method, both parties’ financial standing, habitual transaction patterns, any corresponding property changes, and witness testimony. Mere possession of transfer records by creditors still obliges them to prove loan validity. Second, even if the loan is verified, its classification as joint debt must be re-examined. General rules governing loan agreements and guarantees are detailed in Section 8, Article 18. **Source summary:** Money borrowed by a spouse behind your back generally won’t become your joint debt, provided it clearly exceeds normal household expenses and you neither signed any documents nor later acknowledged the debt. Creditors must prove the money was used for shared household needs or joint business activities. However, if the borrowed funds actually helped purchase a house that both of you now live in or own together, creditors can usually prove it served a shared purpose. **Low-ROI detour:** Move “Money borrowed by a spouse in a large amount — if you didn’t sign or later acknowledge it, it doesn’t automatically become your debt” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Money borrowed by a spouse behind your back generally won’t become your joint debt, provided it clearly exceeds normal household expenses and you neither signed any documents nor later acknowledged the debt. Creditors must prove the money was used for shared household needs or joint business activities. However, if the borrowed funds actually helped purchase a house that both of you now live in or own together, creditors can usually prove it served a shared purpose.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-018 **Source links:** [全国人大 (2020). 民法典（第一千零六十四条）.](https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml); [最高人民法院 (2020 年第二次修正). 关于审理民间借贷案件适用法律若干问题的规定（第十五、十六条）.](http://gongbao.court.gov.cn/Details/94b6623974526df7d2430a3c73f050.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md --- ### 10-013 — Obtaining a marriage certificate requires only an ID card and a signed declaration — no household register needed, no fees, and issuance is immediate. Original title: 领证只要身份证加一份签字声明，不用户口簿，不收钱，当场发证 **Source text (English):** ### 13. Obtaining a marriage certificate requires only an ID card and a signed declaration — no household register needed, no fees, and issuance is immediate. - Cost: There are no fees involved. Both parties must be present in person. The entire process typically takes just a few minutes. - In plain terms: Starting May 2025, getting a marriage certificate requires only two items: your ID card and a signed declaration stating that you have no spouse and share no direct or indirect blood relations within three generations with your partner. There’s no need to bring a household register, nor to go back to one’s place of hukou registration. The registration itself is completely free, and if all conditions are met, the certificate is issued on the spot. - Benefit: The revised Marriage Registration Regulations, effective May 10, 2025, streamlined documentation requirements for mainland residents. They specify that only two documents are mandatory: “(1) one’s own ID card; (2) a signed declaration confirming that one has no spouse and shares no direct or indirect blood relations within three generations with the other party.” The household register is no longer required. Registration is handled by “county-level civil affairs bureaus or township governments designated by provincial or municipal authorities to ensure accessibility.” The previous requirement to register at the hukou location of one partner has been removed. The regulations also explicitly state that “marriage registration authorities must not charge any fees” and “must issue certificates on the spot to applicants who meet all eligibility criteria.” - Evidence grade: A - Sources:State Council of China (2025). Marriage Registration Regulations (National Order No. 804, Articles 2, 6, 8, and 10). - Notes: Registration will be denied only in four cases: if either party is under legal marriage age, if consent is not mutual, if either party already has a spouse, or if the couple shares direct or indirect blood relations within three generations. Any additional charges usually apply only to optional services such as photography or photocopying — the registration process itself remains free. If anyone demands a “processing fee” or “express service charge,” such demands should be refused and reported. The 30-day cooling-off period for divorce registration is discussed under the “Cost” section. **Original text (Chinese):** ### 13. 领证只要身份证加一份签字声明，不用户口簿，不收钱，当场发证 - 成本：不花钱。两个人都要亲自到场。办完通常几十分钟。 - 说人话：2025 年 5 月起领证只要两样东西：本人身份证，加一份签字声明。声明里写明本人没有配偶，和对方没有直系血亲、三代以内旁系血亲关系。户口簿不用带，也不用回一方户口所在地办。登记一分钱不收，符合条件当场发证。 - 收益：2025 年 5 月 10 日起施行的新婚姻登记条例，改了内地居民结婚要交的材料。条文写的是只需出具两样东西：「（一）本人的居民身份证；（二）本人无配偶以及与对方当事人没有直系血亲和三代以内旁系血亲关系的签字声明」。户口簿不再是必需材料。登记机关是「县级人民政府民政部门或者省、自治区、直辖市人民政府按照便民原则确定的乡（镇）人民政府」。旧条例里「到一方当事人常住户口所在地」的限制已经取消。条例还写明「婚姻登记机关办理婚姻登记，不得收取费用」，以及「对当事人符合结婚条件的，应当当场予以登记，发给结婚证」 - 证据等级：A - 来源：国务院 (2025). 婚姻登记条例（国令第 804 号，第二、六、八、十条）. - 备注：登记机关不给办的只有四种情况：没到法定结婚年龄，不是双方完全自愿，一方或双方已经有配偶，两人是直系血亲或三代以内旁系血亲。可能收费的只有照相、复印这类周边服务。登记本身一分钱不收，遇到「工本费」「加急费」直接拒绝并投诉。离婚登记的 30 天冷静期见本节退出成本那条 **Evidence:** A. Registration will be denied only in four cases: if either party is under legal marriage age, if consent is not mutual, if either party already has a spouse, or if the couple shares direct or indirect blood relations within three generations. Any additional charges usually apply only to optional services such as photography or photocopying — the registration process itself remains free. If anyone demands a “processing fee” or “express service charge,” such demands should be refused and reported. The 30-day cooling-off period for divorce registration is discussed under the “Cost” section. **Source summary:** Starting May 2025, getting a marriage certificate requires only two items: your ID card and a signed declaration stating that you have no spouse and share no direct or indirect blood relations within three generations with your partner. There’s no need to bring a household register, nor to go back to one’s place of hukou registration. The registration itself is completely free, and if all conditions are met, the certificate is issued on the spot. **Low-ROI detour:** Move “Obtaining a marriage certificate requires only an ID card and a signed declaration — no household register needed, no fees, and issuance is immediate.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Starting May 2025, getting a marriage certificate requires only two items: your ID card and a signed declaration stating that you have no spouse and share no direct or indirect blood relations within three generations with your partner. There’s no need to bring a household register, nor to go back to one’s place of hukou registration. The registration itself is completely free, and if all conditions are met, the certificate is issued on the spot.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国务院 (2025). 婚姻登记条例（国令第 804 号，第二、六、八、十条）.](https://www.gov.cn/zhengce/zhengceku/202504/content_7017752.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md --- ### 10-014 — Undergoing a premarital medical exam: if a serious illness is present, it must be disclosed before marriage registration Original title: 婚前做一次婚检，有重大疾病必须在登记前如实告诉对方 **Source text (English):** ### 14. Undergoing a premarital medical exam: if a serious illness is present, it must be disclosed before marriage registration - Cost: In most regions, the exam is provided free of charge or at a reduced cost for eligible individuals; otherwise it costs only a few hundred yuan. The procedure itself takes about half a day. - In plain terms: If a person has a serious illness and fails to disclose it truthfully before marriage registration, the other spouse may petition a court to annul the marriage. This request must be filed within one year of learning about the condition. Since 2003, a premarital medical exam has no longer been a mandatory prerequisite for obtaining a marriage certificate; participation remains entirely voluntary. Exact costs and availability depend on local policies, but the exam typically requires half a day to complete. - Benefit: The legal consequences of concealing such information are clearly defined. Current marriage registration regulations stipulate that “any party with a serious illness must disclose this fact to the other party prior to registration; failure to do so permits the other party to petition a court for annulment under Article 1053 of the Civil Code.” The government also promotes premarital exams as a primary measure for preventing birth defects, aiming to maintain a premarital medical exam rate above 70% and a coverage rate for pre‑conception health checks above 80%. Additional policies encourage locating exam facilities near marriage registration offices and offering integrated services that combine registration, medical screening, and fertility counseling. The Civil Code likewise mandates disclosure of serious illnesses prior to marriage; non‑compliance grants the other spouse the right to seek annulment within one year of becoming aware of the condition. - Evidence grade: B - Sources: National People's Congress (2020). Civil Code (Article 1053). ; State Council of China (2025). Marriage Registration Regulations (National Decree No. 804, Article 12). ; General Office of the National Health Commission of China (NHC) (2023). Birth Defects Prevention and Treatment Capacity Improvement Plan (2023-2027) (National Health Office Maternal and Child Development [2023] No. 9). ; National Health Commission of China (NHC) and five other departments (2020). Notice on strengthening premarital health care (Guowei Maternal and Child Letter [2020] No. 205): "Actively advocate that all localities implement free premarital examinations based on actual conditions." - Notes: Since 2003, a premarital medical exam has not been a legal prerequisite for marriage; individuals may choose whether or not to participate. Nevertheless, the requirement to disclose any serious illness remains in effect, granting the other spouse the right to request annulment within one year of learning about it. There is no nationwide mandate guaranteeing free exams; a 2020 directive from the Health Commission and four other ministries merely encourages local authorities to provide free services where feasible. Consequently, exact costs and the specific tests offered vary by region; prospective couples should consult local maternal‑and‑child health centers or one‑stop service desks at marriage registration offices for detailed information. **Original text (Chinese):** ### 14. 婚前做一次婚检，有重大疾病必须在登记前如实告诉对方 - 成本：多数地区对适龄人群免费或者减免。自费也就几百元。要花半天时间。 - 说人话：有重大疾病，没在登记前如实告诉对方，对方可以去法院请求撤销这段婚姻。要在知道之日起一年内提出。婚检本身从 2003 年起就不是领证的前置条件，去不去自愿。费用看本地政策，花半天。 - 收益：隐瞒的法律后果是明确的。新婚姻登记条例规定「一方当事人患有重大疾病的，应当在结婚登记前如实告知另一方当事人；不如实告知的，另一方当事人可以依据民法典第一千零五十三条的规定向人民法院请求撤销婚姻」。国家把婚检当作出生缺陷防治的第一道关口。现行目标是「婚前医学检查率、孕前优生健康检查目标人群覆盖率分别保持在 70% 和 80% 以上」。文件还要求「推进婚前医学检查机构与婚姻登记场所就近设置方便群众」，并推广「婚姻登记、婚前医学检查、生育指导『一站式』服务」。民法典规定，一方患有重大疾病的应当在结婚登记前如实告知，不如实告知的，另一方可以向人民法院请求撤销婚姻。请求撤销婚姻的，应当自知道或者应当知道撤销事由之日起一年内提出 - 证据等级：B - 来源：全国人大 (2020). 民法典（第一千零五十三条）. ；国务院 (2025). 婚姻登记条例（国令第 804 号，第十二条）. ；国家卫生健康委办公厅 (2023). 出生缺陷防治能力提升计划（2023—2027 年）（国卫办妇幼发〔2023〕9 号）. ；国家卫生健康委等五部门 (2020). 关于加强婚前保健工作的通知（国卫妇幼函〔2020〕205 号）：「积极倡导各地结合实际推行免费婚前检查」. - 备注：婚检自 2003 年起就不是领证必须先做的一步，去不去自愿。但「有重大疾病不如实说」这一条，确实给了对方去法院撤销这段婚姻的权利，要在知道之日起一年内提。全国没有统一规定婚检免费。国家卫健委等五部门 2020 年的通知只写了「积极倡导各地结合实际推行免费婚前检查」。所以是否免费、查哪些项目由各地自己定，去当地妇幼保健机构或婚姻登记处的一站式窗口问。 **Evidence:** B. Since 2003, a premarital medical exam has not been a legal prerequisite for marriage; individuals may choose whether or not to participate. Nevertheless, the requirement to disclose any serious illness remains in effect, granting the other spouse the right to request annulment within one year of learning about it. There is no nationwide mandate guaranteeing free exams; a 2020 directive from the Health Commission and four other ministries merely encourages local authorities to provide free services where feasible. Consequently, exact costs and the specific tests offered vary by region; prospective couples should consult local maternal‑and‑child health centers or one‑stop service desks at marriage registration offices for detailed information. **Source summary:** If a person has a serious illness and fails to disclose it truthfully before marriage registration, the other spouse may petition a court to annul the marriage. This request must be filed within one year of learning about the condition. Since 2003, a premarital medical exam has no longer been a mandatory prerequisite for obtaining a marriage certificate; participation remains entirely voluntary. Exact costs and availability depend on local policies, but the exam typically requires half a day to complete. **Low-ROI detour:** Move “Undergoing a premarital medical exam: if a serious illness is present, it must be disclosed before marriage registration” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If a person has a serious illness and fails to disclose it truthfully before marriage registration, the other spouse may petition a court to annul the marriage. This request must be filed within one year of learning about the condition. Since 2003, a premarital medical exam has no longer been a mandatory prerequisite for obtaining a marriage certificate; participation remains entirely voluntary. Exact costs and availability depend on local policies, but the exam typically requires half a day to complete.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大 (2020). 民法典（第一千零五十三条）.](https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml); [国务院 (2025). 婚姻登记条例（国令第 804 号，第十二条）.](https://www.gov.cn/zhengce/zhengceku/202504/content_7017752.htm); [国家卫生健康委办公厅 (2023). 出生缺陷防治能力提升计划（2023—2027 年）（国卫办妇幼发〔2023〕9 号）.](https://www.gov.cn/zhengce/zhengceku/202308/content_6900320.htm); [国家卫生健康委等五部门 (2020). 关于加强婚前保健工作的通知（国卫妇幼函〔2020〕205 号）：「积极倡导各地结合实际推行免费婚前检查」.](https://www.gov.cn/zhengce/zhengceku/2020-05/22/content_5513902.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md --- ### 10-015 — Calculating the cost of walking away: Divorce by mutual agreement requires a 30-day cooling-off period, while divorce via litigation has strict legal prerequisites. Original title: 算退出成本：协议离婚有 30 天冷静期，诉讼离婚有法定条件 **Source text (English):** ### 15. Calculating the cost of walking away: Divorce by mutual agreement requires a 30-day cooling-off period, while divorce via litigation has strict legal prerequisites. - Cost: There is no monetary cost. However, it’s worth spending some time before marriage to consider how long it might take and what steps would be required to end the marriage, should that ever become necessary. The real challenge lies in contemplating a potential separation before tying the knot. - In plain terms: Divorce by mutual consent isn’t finalized the moment the paperwork is signed. Within 30 days of filing the application, either spouse may withdraw it. After that window closes, both parties must appear in person within another 30 days to obtain the divorce certificate; failure to do so also counts as a withdrawal. If one spouse refuses to cooperate, the other must pursue litigation. Courts first attempt mediation; only when circumstances such as domestic violence, bigamy, or two years of separation persist without resolution will a divorce be granted. - Benefit: Under Article 1076 of the law, divorce by mutual agreement necessitates a written agreement and joint application to the marriage registry. Within 30 days of submission, either party may withdraw the request. Following this period, both spouses must apply for the certificate within a further 30 days; otherwise, the application is deemed withdrawn (Article 1077). In contested cases, courts must first mediate. Divorce is permitted when evidence of bigamy, cohabitation with another, domestic abuse, substance abuse, or two years of separation exists, even if mediation fails (Article 1079). Subsequent to a denial, another year of separation followed by renewed litigation also qualifies for approval. In 2024, 3.513 million couples divorced nationwide, of which 891,000 relied on court rulings or mediation. - Evidence grade: A - Sources: National People's Congress (2020). Civil Code of the People's Republic of China (Articles 1076, 1077, 1079). ; Ministry of Civil Affairs of China (2020). Notice on the implementation of the provisions on marriage registration in the "Civil Code of the People's Republic of China" (Minfa [2020] No. 116). ; Ministry of Civil Affairs of China (2025). 2024 Statistical Bulletin on the Development of Civil Affairs. The title is the same as Article 7 (what are the marriage rates and divorce rates?) - Notes: The cooling-off period applies exclusively to divorce by mutual agreement; litigation entails no such pause but involves lengthier proceedings. Fees for court filings and legal representation vary regionally, hence exact figures are omitted here. While the procedural hurdles may seem considerable, they shouldn’t deter marriage; rather, they underscore the importance of awareness prior to committing. **Original text (Chinese):** ### 15. 算退出成本：协议离婚有 30 天冷静期，诉讼离婚有法定条件 - 成本：不花钱。婚前花点时间读一遍：万一要退出，要花多久，走什么程序。难在结婚前就去想散伙的事。 - 说人话：协议离婚不是签完就完。交了申请后 30 天内，任何一方都能撤回。期满还要在 30 天内两人亲自去领离婚证，不去就当撤回。对方不同意，只能起诉。法院先调解，要有家暴、重婚、分居满两年这些情形，调解不成才判离。 - 收益：协议离婚要签书面离婚协议，并亲自到婚姻登记机关申请（第一千零七十六条）。自登记机关收到申请之日起 30 日内，任何一方可以撤回。期满后 30 日内，双方须亲自申领离婚证，不申领视为撤回（第一千零七十七条）。一方不同意时走诉讼，法院应先调解。有重婚或与他人同居、家庭暴力或虐待遗弃、赌博吸毒屡教不改、因感情不和分居满二年等情形的，调解无效应准予离婚。判不离后又分居满一年，再起诉应准予（第一千零七十九条）。2024 年全国离婚 351.3 万对，其中 89.1 万对走的是法院判决、调解 - 证据等级：A - 来源：全国人民代表大会 (2020). 中华人民共和国民法典（第一千零七十六、一千零七十七、一千零七十九条）. ；民政部 (2020). 关于贯彻落实《中华人民共和国民法典》中有关婚姻登记规定的通知（民发〔2020〕116 号）. ；民政部 (2025). 2024 年民政事业发展统计公报. 题录同第 7 条（结婚率、离婚率各是什么口径） - 备注：冷静期只适用于协议离婚。诉讼离婚没有冷静期，但周期更长。诉讼费、律师费各地不同，本条不写数字。退出成本高不等于不该结婚，但结婚前就该知道这些 **Evidence:** A. The cooling-off period applies exclusively to divorce by mutual agreement; litigation entails no such pause but involves lengthier proceedings. Fees for court filings and legal representation vary regionally, hence exact figures are omitted here. While the procedural hurdles may seem considerable, they shouldn’t deter marriage; rather, they underscore the importance of awareness prior to committing. **Source summary:** Divorce by mutual consent isn’t finalized the moment the paperwork is signed. Within 30 days of filing the application, either spouse may withdraw it. After that window closes, both parties must appear in person within another 30 days to obtain the divorce certificate; failure to do so also counts as a withdrawal. If one spouse refuses to cooperate, the other must pursue litigation. Courts first attempt mediation; only when circumstances such as domestic violence, bigamy, or two years of separation persist without resolution will a divorce be granted. **Low-ROI detour:** Move “Calculating the cost of walking away: Divorce by mutual agreement requires a 30-day cooling-off period, while divorce via litigation has strict legal prerequisites.” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Divorce by mutual consent isn’t finalized the moment the paperwork is signed. Within 30 days of filing the application, either spouse may withdraw it. After that window closes, both parties must appear in person within another 30 days to obtain the divorce certificate; failure to do so also counts as a withdrawal. If one spouse refuses to cooperate, the other must pursue litigation. Courts first attempt mediation; only when circumstances such as domestic violence, bigamy, or two years of separation persist without resolution will a divorce be granted.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人民代表大会 (2020). 中华人民共和国民法典（第一千零七十六、一千零七十七、一千零七十九条）.](http://gongbao.court.gov.cn/Details/7f184078694d811fb3314f6af9accf.html); [民政部 (2020). 关于贯彻落实《中华人民共和国民法典》中有关婚姻登记规定的通知（民发〔2020〕116 号）.](https://www.gov.cn/zhengce/zhengceku/2020-12/04/content_5567010.htm); 民政部 (2025). 2024 年民政事业发展统计公报. 题录同第 7 条（结婚率、离婚率各是什么口径） **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md --- ### 10-016 — Make a separate tally for the benefits to your elders when they get married — don’t mix it with your own records. Original title: 给「为长辈结婚」单独记一笔账，别和自己的账混在一起 **Source text (English):** ### 16. Make a separate tally for the benefits to your elders when they get married — don’t mix it with your own records. - Cost: No cost at all. Just draw two columns on paper. One column lists the benefits that go to you from this marriage — you can calculate those using the earlier sections. The other column lists the benefits that go to your elders: peace of mind, social prestige, and an end to pressure to marry. The hard part is keeping the elders’ column separate and not merging it with yours. - In plain terms: The benefits your elders gain — peace of mind, social standing, and relief from marriage pressure — are very real. But they won’t automatically translate into better health outcomes or improved relationship quality for you. Meanwhile, the time costs, financial outlays, and exit costs all fall squarely on your shoulders. By drawing two columns on paper and assigning each benefit to the right party, you can instantly see whether this arrangement is worth it for you. - Benefit: The benefits your elders receive are genuine. Yet they do not automatically become gains in your own health (see Section 8) or relationship quality (see Section 4; how good your relationship is depends on your own feelings). All time costs (Section 9), financial expenses (Sections 10–12), and exit costs (Section 15) must be borne by you. Once you keep separate records, you can easily judge whether marrying “as a duty” offers any real value for you. - Evidence grade: C - Sources: author’s experience, method suggestions; see the previous items in this section for the data part - Notes: You may also treat the elders’ share of benefits as a major factor in your calculations; how you weigh it is entirely up to you. A fill‑in worksheet is available at [docs/is-marriage-financially-worth-it.md](../docs/is-marriage-financially-worth-it.md). **Original text (Chinese):** ### 16. 给「为长辈结婚」单独记一笔账，别和自己的账混在一起 - 成本：不花钱。在纸上分两栏写。一栏是这段婚姻里哪些收益是你自己的，本节前面几条能算出来。另一栏是哪些收益是长辈的：安心、面子、催婚停止。难在把长辈那一栏单独放着，不往自己这栏里并。 - 说人话：长辈那份收益，也就是安心、面子、不再催，是真的。但它不会自动变成你的健康收益或关系质量。而时间账、钱账和退出成本这三笔，全部由你自己承担。在纸上分两栏，把哪些收益归自己、哪些归长辈写开，这笔账划不划算自己一眼就能看出来。 - 收益：长辈的收益是真实的。但它不会自动转成你的健康收益（第 8 条）或关系质量（第 4 条，关系好不好看自己的感受）。而时间账（第 9 条）、钱账（第 10 到 12 条）和退出成本（第 15 条），全部由当事人承担。分开记账以后，「做任务式结婚」的性价比是高是低，自己就能看出来 - 证据等级：C - 来源：作者经验，方法类建议；数据部分见本节前面各条 - 备注：长辈那一栏也可以算成很重的一笔，怎么权衡由你自己定。填空清单见 [docs/结婚划不划算.md](../docs/结婚划不划算.md) **Evidence:** C. You may also treat the elders’ share of benefits as a major factor in your calculations; how you weigh it is entirely up to you. A fill‑in worksheet is available at [docs/is-marriage-financially-worth-it.md](../docs/is-marriage-financially-worth-it.md). **Source summary:** The benefits your elders gain — peace of mind, social standing, and relief from marriage pressure — are very real. But they won’t automatically translate into better health outcomes or improved relationship quality for you. Meanwhile, the time costs, financial outlays, and exit costs all fall squarely on your shoulders. By drawing two columns on paper and assigning each benefit to the right party, you can instantly see whether this arrangement is worth it for you. **Low-ROI detour:** Move “Make a separate tally for the benefits to your elders when they get married — don’t mix it with your own records.” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The benefits your elders gain — peace of mind, social standing, and relief from marriage pressure — are very real. But they won’t automatically translate into better health outcomes or improved relationship quality for you. Meanwhile, the time costs, financial outlays, and exit costs all fall squarely on your shoulders. By drawing two columns on paper and assigning each benefit to the right party, you can instantly see whether this arrangement is worth it for you.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** 作者经验，方法类建议; 数据部分见本节前面各条 **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md --- ### 10-017 — Treating relationship quality as a health factor: focus on the issue, not the person — avoid insults and sarcasm Original title: 把关系好坏当成一笔健康账：吵架对事不对人，别骂人、别挖苦 **Source text (English):** ### 17. Treating relationship quality as a health factor: focus on the issue, not the person — avoid insults and sarcasm - Cost: No cost at all. When arguing, stick to the current issue only; do not insult, mock, or bring up past grievances. The real challenge is keeping your mouth in check when angry. - In plain terms: Couples with a good relationship tend to be healthier and have a lower risk of mortality. This link is relatively weak — comparable to how diet affects health. In one experiment, wounds on partners who remained hostile during arguments healed at only 60% of the rate seen in couples who stayed calm. - Benefit: This conclusion comes from a meta-analysis of 126 studies involving over 72,000 participants. Higher marital quality correlates with better health, with correlation coefficients ranging from 0.07 to 0.21 (where 0 means no link and 1 means perfect alignment). The strongest association is with reduced mortality, at r = 0.11. Additionally, hostile arguments lead to a weaker cardiovascular response, with r = -0.13. These effects are modest, similar in magnitude to those linked to dietary habits. In another controlled experiment, 42 healthy couples were hospitalized twice for 24 hours each: once for supportive conversation and once to discuss a contentious issue. After the argument, wounds healed more slowly; couples displaying greater hostility saw healing at just 60% of the rate seen in low‑hostility pairs. The next morning, their blood showed higher levels of inflammatory markers such as IL‑6 and tumor necrosis factor. - Evidence grade: B - Sources:Robles TF, Slatcher RB, Trombello JM, McGinn MM (2014). Marital quality and health: a meta-analytic review. Psychological Bulletin. ; Kiecolt-Glaser JK et al. (2005). Hostile marital interactions, proinflammatory cytokine production, and wound healing. Archives of General Psychiatry. - Notes: The B rating reflects that most included studies were observational and lacked controlled groups, making it hard to determine whether poor relationships cause health problems or vice versa. Even after adjusting for age and income, some associations persisted. The original study also notes potential publication bias. Gender differences were not evident in studies that compared men and women. No meta‑analysis directly compares mortality rates between couples in bad marriages and those who remain unmarried; thus the claim that “bad marriages are worse for health than staying single” remains a hypothesis. The wound‑healing experiments involved only 42 couples. The advice “focus on the issue, not the person — avoid insults and sarcasm” is derived from observed hostile behaviors in those studies; no research has directly tested this approach. If arguments persist despite these efforts, couples may consider couple therapy (see Section 20). Physical violence, chronic insults, or threats go beyond communication issues and constitute domestic abuse (see Section 8, Item 43). For guidance on whether to leave a relationship and the associated costs, see Section 15 on exit costs. **Original text (Chinese):** ### 17. 把关系好坏当成一笔健康账：吵架对事不对人，别骂人、别挖苦 - 成本：不花钱。吵架时只说眼前这件事，不骂人，不挖苦，不翻旧账。难在气头上管住嘴。 - 说人话：夫妻关系好的，身体好一些，死亡风险也低一些。这个关联不大，和饮食对健康的关联差不多大。一项实验里，吵架时一直带着敌意的夫妻，实验做出的小伤口愈合速度只有平和夫妻的六成。 - 收益：把 126 篇研究、7.2 万多人合起来算（荟萃分析）。婚姻质量越高，身体越好，相关系数 r 在 .07 到 .21 之间。相关系数 0 是毫无关系，1 是完全同步。其中和死亡风险更低的相关是 r = .11。吵架时心血管反应更小，r = -.13。作者说，这些效应都小，和饮食这类健康习惯与健康的关联差不多大。另一项交叉实验里，42 对健康夫妻各住院两次，每次 24 小时。一次做互相支持的谈话，一次讨论一件有分歧的事。吵完之后，实验做出的水泡伤口愈合更慢。两次都表现出更多敌意的夫妻，伤口愈合速度只有低敌意夫妻的 60%。吵架第二天早上，他们血里的炎症指标（IL-6、肿瘤坏死因子）也升得更多。 - 证据等级：B - 来源：Robles TF, Slatcher RB, Trombello JM, McGinn MM (2014). Marital quality and health: a meta-analytic review. Psychological Bulletin. ；Kiecolt-Glaser JK 等 (2005). Hostile marital interactions, proinflammatory cytokine production, and wound healing. Archives of General Psychiatry. - 备注：定 B 的理由：汇总的研究大多只是跟踪记录，没有分组对照。所以分不清是关系差让人生病，还是身体差让关系变差。有的研究扣掉年龄和收入之后，关联仍然在。Robles 原文还写明，一部分结果有发表偏倚。明确比较过男女的研究，基本没发现男女不同。本节没有找到直接比较「关系差的婚姻」和「不结婚」死亡率的汇总分析，所以「坏婚姻比不结婚更伤身」只能算推论。伤口实验只有 42 对夫妻。「对事不对人，不骂人不挖苦」是作者从实验里的「敌意行为」推出来的做法，没有研究直接比较过。吵得凶又改不了，两个人一起去做伴侣治疗，见本节第 20 条（伴侣治疗）。吵到动手，或者长期辱骂、威胁，就不是沟通问题了，是家暴，见第 8 节第 43 条（被家暴了）。想清楚要不要走，退出成本见本节第 15 条（退出成本）。 **Evidence:** B. The B rating reflects that most included studies were observational and lacked controlled groups, making it hard to determine whether poor relationships cause health problems or vice versa. Even after adjusting for age and income, some associations persisted. The original study also notes potential publication bias. Gender differences were not evident in studies that compared men and women. No meta‑analysis directly compares mortality rates between couples in bad marriages and those who remain unmarried; thus the claim that “bad marriages are worse for health than staying single” remains a hypothesis. The wound‑healing experiments involved only 42 couples. The advice “focus on the issue, not the person — avoid insults and sarcasm” is derived from observed hostile behaviors in those studies; no research has directly tested this approach. If arguments persist despite these efforts, couples may consider couple therapy (see Section 20). Physical violence, chronic insults, or threats go beyond communication issues and constitute domestic abuse (see Section 8, Item 43). For guidance on whether to leave a relationship and the associated costs, see Section 15 on exit costs. **Source summary:** Couples with a good relationship tend to be healthier and have a lower risk of mortality. This link is relatively weak — comparable to how diet affects health. In one experiment, wounds on partners who remained hostile during arguments healed at only 60% of the rate seen in couples who stayed calm. **Low-ROI detour:** Move “Treating relationship quality as a health factor: focus on the issue, not the person — avoid insults and sarcasm” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Couples with a good relationship tend to be healthier and have a lower risk of mortality. This link is relatively weak — comparable to how diet affects health. In one experiment, wounds on partners who remained hostile during arguments healed at only 60% of the rate seen in couples who stayed calm.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-043; 10-015; 10-020 **Source links:** [Robles TF, Slatcher RB, Trombello JM, McGinn MM (2014). Marital quality and health: a meta-analytic review. Psychological Bulletin.](https://doi.org/10.1037/a0031859); [Kiecolt-Glaser JK 等 (2005). Hostile marital interactions, proinflammatory cytokine production, and wound healing. Archives of General Psychiatry.](https://doi.org/10.1001/archpsyc.62.12.1377) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md --- ### 10-018 — Same-sex partners should prepare a power of attorney, a voluntary guardianship agreement, and a will while both are still lucid: legally, you are not considered close relatives, so without these documents you’ll have no right to sign on behalf of each other or to inherit anything. Original title: 同性伴侣趁两个人都清醒，办好授权委托、意定监护和遗嘱：法律上你们不是近亲属，不办就没有签字权和继承权 **Source text (English):** ### 18. Same-sex partners should prepare a power of attorney, a voluntary guardianship agreement, and a will while both are still lucid: legally, you are not considered close relatives, so without these documents you’ll have no right to sign on behalf of each other or to inherit anything. - Cost: Notarizing a voluntary guardianship agreement and a will incurs fees that vary by region, typically starting at a few hundred yuan. Drafting a handwritten will costs nothing. The whole process usually takes one or two half‑days; the real challenge is getting both partners to discuss illness and death openly. - In plain terms: Under the law, close relatives include spouses, parents, children, and siblings — partners do not qualify. If no paperwork is done beforehand, when one partner becomes seriously ill the other cannot make medical decisions for them, and upon death the surviving partner receives no inheritance. These three documents each serve a distinct purpose: the power of attorney covers everyday decisions while both are capable; the voluntary guardianship kicks in if one loses decision‑making ability; the will governs what happens after death. - Benefit: Article 1045 of the Civil Code lists close relatives as spouses, parents, children, siblings, grandparents, and grandchildren. Article 1127 defines legal heirs as spouses, children, parents, then siblings and grandparents. Partners appear in neither category. Article 1219 addresses surgeries, special tests, and treatments: if full disclosure to the patient isn’t possible, doctors must inform and obtain consent from “close relatives.” Three legal pathways can fill this gap. First, Article 33 permits adults to enter a written agreement designating another adult as their guardian; that person then acts as a legal representative. Second, Article 165 requires a power of attorney that names the agent, outlines duties, and is signed by the principal; this arrangement ends upon the principal’s death. Third, Article 1133 allows a will to leave property to anyone outside the statutory heir list. According to a published article by the Yichang Judicial Bureau, same‑sex couples may notarize a voluntary guardianship agreement naming their partner as future guardian — a practice now recognized nationwide. - Evidence grade: A - Sources: National People's Congress (2020). Civil Code (Articles 23, 33, 165, 173, 1045, 1124, 1127, 1133 to 1140, 1142, 1219). (National Laws and Regulations Database); Yichang Municipal Justice Bureau (2021). Notarization of Intentional Guardianship: The Notarization Road to the Rainbow. "Practice Collection" column of the Hubei Provincial Department of Justice website. - Notes: In a will, a partner is classified as a “legatee” rather than an heir. Once aware of the bequest, the partner must explicitly accept it within 60 days; otherwise the gift is forfeited. Neither the partner nor anyone with a conflict of interest may serve as a witness. If multiple wills exist, the most recent one supersedes earlier versions, as noted in Section 17.2. Hospitals differ on whether a voluntary guardian can sign consent forms; it’s wise to verify this with your regular medical facility. Should family members dispute these documents, litigation may ensue — first‑instance trials typically last at least six months, with legal fees borne by the parties. For that reason, having the documents notarized is advisable. Any jointly purchased property or shared savings should be documented separately with clear statements of each party’s contribution. Guidance on establishing voluntary guardianship can be found in Section 17.1. The ultimate beneficiaries of all these arrangements are you and your partner. **Original text (Chinese):** ### 18. 同性伴侣趁两个人都清醒，办好授权委托、意定监护和遗嘱：法律上你们不是近亲属，不办就没有签字权和继承权 - 成本：意定监护和遗嘱去公证处办，公证费各地不同，几百元起。自己手写遗嘱不花钱。前后要花一两个半天。难在两个人要坐下来谈生病和死。 - 说人话：法律上的近亲属是配偶、父母、子女、兄弟姐妹这些人，伴侣不算。不提前办文件，一方病重时，另一方替他做不了主。一方去世时，另一方一分遗产也继承不到。三份文件各管一段：活着时靠授权委托，失去判断能力后靠意定监护，身后靠遗嘱。 - 收益：民法典第一千零四十五条列的近亲属是配偶、父母、子女、兄弟姐妹、祖父母、外祖父母、孙子女、外孙子女。第一千一百二十七条的法定继承人先是配偶、子女、父母，其次是兄弟姐妹、祖父母、外祖父母。伴侣两处都不在。第一千二百一十九条管的是手术、特殊检查、特殊治疗。不能或者不宜向患者说明的，医务人员要向患者的「近亲属」说明，并取得同意。有三条路可以补上。第一，第三十三条允许成年人和「其他愿意担任监护人的个人」事先书面约定监护人。本人丧失或者部分丧失民事行为能力后，这个人来当监护人，监护人就是法定代理人。第二，第一百六十五条规定，书面授权委托书要写明代理人的姓名、代理事项、权限和期限，由本人签名或者盖章。本人一去世，委托就终止。第三，第一千一百三十三条允许立遗嘱，把个人财产赠给法定继承人以外的个人。湖北省司法厅网站刊登的宜昌市司法局文章写明，同性伴侣可以办意定监护协议公证，指定对方当自己将来的监护人（全国） - 证据等级：A - 来源：全国人大 (2020). 民法典（第二十三、三十三、一百六十五、一百七十三、一千零四十五、一千一百二十四、一千一百二十七、一千一百三十三至一千一百四十、一千一百四十二、一千二百一十九条）. （国家法律法规数据库）；宜昌市司法局 (2021). 意定监护公证：通向彩虹的公证之路. 湖北省司法厅网站「实践荟萃」栏目. - 备注：伴侣拿遗产的身份是「受遗赠人」，不是继承人。知道有这份遗赠后，60 天内要明确表示接受，不表示就算放弃。伴侣本人和跟他有利害关系的人，不能当遗嘱见证人。立了几份遗嘱，以最后一份为准，见第 17 节第 2 条（遗嘱后立的推翻先立的）。意定监护人能不能直接签手术同意书，各医院做法不一，提前问一下常去的医院。家属不认这些文件，就要打官司：一审普通程序 6 个月起，律师费自己出。所以文件尽量去公证处办。一起买的房子、一起存的钱，按真实出资另外写书面约定。意定监护怎么办，见第 17 节第 1 条（书面指定将来的监护人）。受益人是你自己和伴侣。 **Evidence:** A. In a will, a partner is classified as a “legatee” rather than an heir. Once aware of the bequest, the partner must explicitly accept it within 60 days; otherwise the gift is forfeited. Neither the partner nor anyone with a conflict of interest may serve as a witness. If multiple wills exist, the most recent one supersedes earlier versions, as noted in Section 17.2. Hospitals differ on whether a voluntary guardian can sign consent forms; it’s wise to verify this with your regular medical facility. Should family members dispute these documents, litigation may ensue — first‑instance trials typically last at least six months, with legal fees borne by the parties. For that reason, having the documents notarized is advisable. Any jointly purchased property or shared savings should be documented separately with clear statements of each party’s contribution. Guidance on establishing voluntary guardianship can be found in Section 17.1. The ultimate beneficiaries of all these arrangements are you and your partner. **Source summary:** Under the law, close relatives include spouses, parents, children, and siblings — partners do not qualify. If no paperwork is done beforehand, when one partner becomes seriously ill the other cannot make medical decisions for them, and upon death the surviving partner receives no inheritance. These three documents each serve a distinct purpose: the power of attorney covers everyday decisions while both are capable; the voluntary guardianship kicks in if one loses decision‑making ability; the will governs what happens after death. **Low-ROI detour:** Move “Same-sex partners should prepare a power of attorney, a voluntary guardianship agreement, and a will while both are still lucid: legally, you are not considered close relatives, so without these documents you’ll have no right to sign on behalf of each other or to inherit anything.” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Under the law, close relatives include spouses, parents, children, and siblings — partners do not qualify. If no paperwork is done beforehand, when one partner becomes seriously ill the other cannot make medical decisions for them, and upon death the surviving partner receives no inheritance. These three documents each serve a distinct purpose: the power of attorney covers everyday decisions while both are capable; the voluntary guardianship kicks in if one loses decision‑making ability; the will governs what happens after death.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 17-001; 17-002 **Source links:** [全国人大 (2020). 民法典（第二十三、三十三、一百六十五、一百七十三、一千零四十五、一千一百二十四、一千一百二十七、一千一百三十三至一千一百四十、一千一百四十二、一千二百一十九条）.](https://flk.npc.gov.cn/detail?id=ff808081729d1efe01729d50b5c500bf); [宜昌市司法局 (2021). 意定监护公证：通向彩虹的公证之路. 湖北省司法厅网站「实践荟萃」栏目.](https://sft.hubei.gov.cn/fbjd/sjhc/202101/t20210108_3208602.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md --- ### 10-019 — Don’t marry while hiding your sexual orientation, and don’t treat “marriage of convenience” as an easy shortcut: legally, it is a real marriage, and the only way out is divorce. Original title: 别靠隐瞒性取向结婚，也别把形婚当成省事的办法：法律上它就是一段真婚姻，想退出只能走离婚 **Source text (English):** ### 19. Don’t marry while hiding your sexual orientation, and don’t treat “marriage of convenience” as an easy shortcut: legally, it is a real marriage, and the only way out is divorce. - Cost: There is no financial cost. The hard part is resisting family pressure to stay married — this may go on for many years. - In plain terms: Marrying while concealing one’s sexual orientation is not legally invalid, nor can it be annulled; the only way to end it is through divorce. A “marriage of convenience” is also a real marriage, so any income earned or debts incurred afterward are treated as joint marital property. When the deceived spouse files for divorce, they may request a larger share of assets and compensation for emotional distress, though whether the court will grant this remains uncertain. - Benefit: Article 1051 of the Civil Code lists only three grounds on which a marriage can be declared invalid: bigamy, prohibited familial relationships, and underage marriage. Articles 1052 and 1053 allow annulment only in cases of coercion or concealed serious illnesses prior to marriage. Interpretation (I) of the Marriage and Family Section, Article 17, states that any other grounds for invalidation will be rejected by courts. Hence, divorce is the sole legal exit route. A registered “marriage of convenience” is likewise lawful. Article 1062 designates post‑marriage wages, bonuses, and other earnings as joint property, while Article 1064 treats debts jointly signed or incurred for household needs as joint obligations. Divorce damages are covered in Article 1091, limited to bigamy, cohabitation with a third party, domestic violence, abuse, abandonment, or “other major faults”; Interpretation (I), Article 2 restricts “cohabitation with a third party” to opposite‑sex relationships. Thus, same‑sex relationships must rely on the “other major faults” clause for compensation claims, which may include emotional distress awards — these must be requested at the time of filing for divorce, otherwise they won’t be granted. No court rulings on such cases have been published since the Civil Code took effect; however, a 2013 article on the Jiangsu Provincial Higher People’s Court website discussed a wife suing for divorce after discovering her husband’s homosexuality, presenting two viewpoints: one argued that homosexuality did not qualify as a statutory fault, so no extra assets or compensation should be awarded; the author supported the opposite stance, advocating that the deceived spouse be treated as “innocent” and thus entitled to asset protection and emotional damages nationwide. - Evidence grade: A - Sources: National People's Congress (2020). Civil Code (Articles 1051 to 1054, 1062, 1064, 1079, 1087, 1091). (National Laws and Regulations Database); Supreme People's Court of China (2020). Interpretation on the application of the marriage and family section of the "Civil Code of the People's Republic of China" (1) (Fa Interpretation [2020] No. 22, Articles 2, 17, 86 to 90). ; Zhu Laikuan, Wang Hongjuan (2013). Can damages be claimed for divorce due to homosexuality? Jiangsu Court Network. - Notes: Only one analytical article mentions the possibility of extra assets and emotional compensation; it does not describe any actual verdict, so success depends on the specific court. The Civil Code introduced “other major faults” as a new legal basis, giving the deceived spouse a stronger argument. The statutory provisions themselves merit an A rating. If both parties in a “marriage of convenience” each have same‑sex partners, those partners receive no marital protections, and any related property arrangements must be specified separately — see Section 18 on same‑sex guardianship and wills. Divorce procedures, including the 30‑day cooling‑off period or litigation, follow the same rules as any other divorce; see Section 15. Waiving compensation claims in a divorce agreement bars any later legal pursuit. The primary beneficiaries are the deceived spouse; the other party also faces consequences such as divorce, asset division, and child‑custody disputes once the deception is uncovered. **Original text (Chinese):** ### 19. 别靠隐瞒性取向结婚，也别把形婚当成省事的办法：法律上它就是一段真婚姻，想退出只能走离婚 - 成本：不花钱。难的是顶住家里催婚的压力，这可能要扛很多年。 - 说人话：隐瞒性取向结婚，法律上不算无效，也不能撤销，想退出只能离婚。形婚也是真婚姻，婚后挣的钱、欠的债都按夫妻算。被瞒的一方离婚时，可以要求多分财产、赔精神损失，但法院支不支持还没有定论。 - 收益：民法典第一千零五十一条规定，婚姻无效只有三种情形：重婚、有禁止结婚的亲属关系、未到法定婚龄。第一千零五十二、一千零五十三条规定，能撤销的只有两种：被胁迫结婚，婚前隐瞒重大疾病。婚姻家庭编解释（一）第十七条规定，拿这三种以外的理由请求确认婚姻无效，法院判决驳回。所以想退出只能离婚。形婚登记了也是合法婚姻。第一千零六十二条规定，婚后的工资、奖金、劳务报酬等是夫妻共同财产。第一千零六十四条规定，两人共同签字借的债、一方为家庭日常生活借的债，是夫妻共同债务。离婚损害赔偿看第一千零九十一条，限于重婚、与他人同居、家庭暴力、虐待遗弃家庭成员，以及「有其他重大过错」。解释（一）第二条把「与他人同居」限定为和「婚外异性」同居。所以同性关系只能按「其他重大过错」去争。赔偿包括精神损害赔偿，被瞒的一方起诉离婚时要一并提出，判不离就不支持。民法典施行后，没有查到法院公开的这类判决。旧法时期，江苏省高级人民法院网站 2013 年刊登的一篇文章，讨论了妻子因丈夫隐瞒同性恋起诉离婚的案子。文章列了两种看法。一种认为同性恋不在当时法定的过错里，多分财产和精神赔偿都不该支持。作者赞同另一种：把被瞒的一方当作「无过错方」，分财产时照顾她，还应赔精神抚慰金（全国） - 证据等级：A - 来源：全国人大 (2020). 民法典（第一千零五十一至一千零五十四、一千零六十二、一千零六十四、一千零七十九、一千零八十七、一千零九十一条）. （国家法律法规数据库）；最高人民法院 (2020). 关于适用《中华人民共和国民法典》婚姻家庭编的解释（一）（法释〔2020〕22 号，第二、十七、八十六至九十条）. ；朱来宽、王洪娟 (2013). 因同性恋导致离婚能否主张损害赔偿？江苏法院网. - 备注：多分财产和精神赔偿只有一篇分析文章，没写案子最后怎么判，所以能不能拿到要看具体法院。民法典比旧法多了「其他重大过错」这一项，给了被瞒的一方一个可以争的口子。法律条文本身是 A 级。形婚双方各有同性伴侣的，伴侣之间不受婚姻法保护，财产要另外写清楚，见本节第 18 条（同性伴侣办意定监护和遗嘱）。形婚离婚一样要走 30 天冷静期或者打官司，见本节第 15 条（协议离婚有 30 天冷静期）。协议离婚时写明放弃赔偿的，事后再起诉不会支持。受益人首先是会被瞒的那个配偶，其次是你自己：隐瞒被发现后，离婚、分财产、孩子抚养会一起摊上。 **Evidence:** A. Only one analytical article mentions the possibility of extra assets and emotional compensation; it does not describe any actual verdict, so success depends on the specific court. The Civil Code introduced “other major faults” as a new legal basis, giving the deceived spouse a stronger argument. The statutory provisions themselves merit an A rating. If both parties in a “marriage of convenience” each have same‑sex partners, those partners receive no marital protections, and any related property arrangements must be specified separately — see Section 18 on same‑sex guardianship and wills. Divorce procedures, including the 30‑day cooling‑off period or litigation, follow the same rules as any other divorce; see Section 15. Waiving compensation claims in a divorce agreement bars any later legal pursuit. The primary beneficiaries are the deceived spouse; the other party also faces consequences such as divorce, asset division, and child‑custody disputes once the deception is uncovered. **Source summary:** Marrying while concealing one’s sexual orientation is not legally invalid, nor can it be annulled; the only way to end it is through divorce. A “marriage of convenience” is also a real marriage, so any income earned or debts incurred afterward are treated as joint marital property. When the deceived spouse files for divorce, they may request a larger share of assets and compensation for emotional distress, though whether the court will grant this remains uncertain. **Low-ROI detour:** Move “Don’t marry while hiding your sexual orientation, and don’t treat “marriage of convenience” as an easy shortcut: legally, it is a real marriage, and the only way out is divorce.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Marrying while concealing one’s sexual orientation is not legally invalid, nor can it be annulled; the only way to end it is through divorce. A “marriage of convenience” is also a real marriage, so any income earned or debts incurred afterward are treated as joint marital property. When the deceived spouse files for divorce, they may request a larger share of assets and compensation for emotional distress, though whether the court will grant this remains uncertain.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 10-015; 10-018 **Source links:** [全国人大 (2020). 民法典（第一千零五十一至一千零五十四、一千零六十二、一千零六十四、一千零七十九、一千零八十七、一千零九十一条）.](https://flk.npc.gov.cn/detail?id=ff808081729d1efe01729d50b5c500bf); [最高人民法院 (2020). 关于适用《中华人民共和国民法典》婚姻家庭编的解释（一）（法释〔2020〕22 号，第二、十七、八十六至九十条）.](https://flk.npc.gov.cn/detail?id=ff80808177e75f880178006736f21aaf); [朱来宽、王洪娟 (2013). 因同性恋导致离婚能否主张损害赔偿？江苏法院网.](http://www.jsfy.gov.cn/article/26621.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md --- ### 10-020 — When a relationship is stuck in endless arguments and silent treatment, couples therapy can help — waiting alone rarely does Original title: 关系卡在反复吵架和冷战里，两个人一起去做伴侣治疗：干等着基本不会自己好 **Source text (English):** ### 20. When a relationship is stuck in endless arguments and silent treatment, couples therapy can help — waiting alone rarely does - Cost: Couples therapy comes at a cost. Fees are charged per session and vary by location and clinic; no exact figures are provided here. Typically, participants attend weekly sessions over a period of about eight months. The main challenge is that both partners must attend regularly and see it through to the end. - In plain terms: Couples who attend therapy together tend to report significantly higher relationship satisfaction — roughly 70% experience noticeable improvement. In contrast, couples who simply wait without any intervention show little to no change. However, these benefits tend to fade over time: after five years, about half of those who sought therapy still report clear gains, while roughly a quarter end up separated or divorced. - Benefit: A 2020 meta-analysis examined 58 studies involving 2,092 couples. After completing therapy, the average change in relationship satisfaction was g = 1.12 (95% CI: 0.92–1.31), which researchers consider a large effect size. g is an effect size measure; see the glossary for details. For couples who only waited without therapy, the same period yielded g = 0.12 (−0.04 to 0.29), indicating virtually no improvement. The greater the initial dissatisfaction, the larger the subsequent gain. Another review from 2012 reported that 70% of couples receiving therapy showed positive outcomes. One randomized trial followed 134 long‑married couples with serious conflicts; after eight months of two different behavioral therapy programs, satisfaction improved by d = 0.90 and d = 0.71 respectively. Five years later, 50.0% and 45.9% of those couples still showed clinically meaningful improvement. At the same time, 25.7% and 27.9% had separated or divorced. - Evidence grade: A (controversial) - Sources: Roddy MK, Walsh LM, Rothman K, Hatch SG, Doss BD (2020). Meta-analysis of couple therapy: effects across outcomes, designs, timeframes, and other moderators. Journal of Consulting and Clinical Psychology, 88(7), 583-596. ; Lebow JL, Chambers AL, Christensen A, Johnson SM (2012). Research on the treatment of couple distress. Journal of Marital and Family Therapy, 38(1), 145-168. Christensen A, Atkins DC, Baucom B, Yi J (2010). Marital status and satisfaction five years following a Randomized clinical trial comparing traditional versus integrative behavioral couple therapy. Journal of Consulting and Clinical Psychology, 78(2), 225-235. ; Rathgeber M, Bürkner PC, Schiller EM, Holling H (2019). The efficacy of emotionally focused couples therapy and behavioral couples therapy: a meta-analysis. Journal of Marital and Family Therapy, 45(3), 447-463. (Disputant); Shadish WR, Baldwin SA (2003). Meta-analysis of MFT interventions. Journal of Marital and Family Therapy, 29(4), 547-570. (disputing party); Karakurt G, Whiting K, van Esch C, Bolen SD, Calabrese JR (2016). Couples therapy for intimate partner violence: a systematic review and meta-analysis. Journal of Marital and Family Therapy, 42(4), 567-583. ; National People's Congress Standing Committee (2018 revision). Mental Health Law (Article 23, 51). (National Laws and Regulations Database) - Notes: The main controversy concerns how long these benefits actually last. Another meta-analysis limited to randomized trials found g = 0.60 right after therapy and g = 0.44 after six months; by twelve months only one behavioral therapy approach retained any measurable effect, with g = 0.06 — essentially negligible. A broader review of 20 meta-analyses concluded that clinically meaningful improvement occurs in 40% to 50% of participants. The figures “70% improvement” and “40–50% clinically meaningful improvement” refer to different criteria and should not be directly compared. The five‑year trial lacked a control group of couples receiving no treatment, so it is unclear whether divorce rates rose or fell. The 2020 meta‑analysis included only heterosexual couples; no comparable randomized trials have been identified in China, so results should be interpreted with caution. In China, mental health regulations require that psychotherapy be delivered within medical institutions; counselors without medical qualifications may not provide psychotherapy. You can inquire at psychiatric or psychology departments of hospitals about available couples therapy programs. If seeking outside a hospital, verify the practitioner’s credentials and training. Couples experiencing domestic violence should not begin therapy together. A 2016 meta‑analysis noted that its conclusions apply only to mild‑to‑moderate conflicts where both partners occasionally engage in physical altercations; it does not cover situations dominated by controlling or severely harmful behavior. There is also concern that returning home after therapy might increase the risk of retaliation. If you have been physically abused, see Section 8, Item 43. For advice on how to talk during arguments, see Section 17; for guidance on whether to end the relationship, see Section 15. The primary beneficiaries of therapy are both you and your spouse. **Original text (Chinese):** ### 20. 关系卡在反复吵架和冷战里，两个人一起去做伴侣治疗：干等着基本不会自己好 - 成本：要花钱。按次收费，各地各医院不一样，本条不写数字。研究里一般每周去一次，一项试验前后做了约 8 个月。难在两个人都得去，还得坚持做完。 - 说人话：关系卡住的伴侣一起做完伴侣治疗，对这段关系明显满意多了，大约七成有好转。光排队干等的伴侣，基本没变化。但效果会变淡：跟到第 5 年，约一半还明显好着，约四分之一已经分居或离婚。 - 收益：2020 年一项荟萃分析汇总了 58 项研究、2092 对伴侣。做完伴侣治疗，关系满意度的前后变化 g = 1.12（可信范围 0.92–1.31），作者说是大效应。g 是效应量，见 README 术语表。分到排队等候的伴侣，同一段时间 g = 0.12（−0.04 到 0.29），没有明显改善。开始时关系越差的，改善反而越多。2012 年一篇综述写的是，伴侣治疗让 70% 接受治疗的伴侣有好转。另一项随机试验找了 134 对长期、严重不和的夫妻，做了约 8 个月的两种行为伴侣治疗。做完时满意度变化 d = 0.90 和 0.71。到第 5 年，两种做法分别有 50.0% 和 45.9% 的夫妻仍有明显好转。这里的明显好转，作者叫「有临床意义的改善」。同时有 25.7% 和 27.9% 已经分居或离婚 - 证据等级：A（争议） - 来源：Roddy MK, Walsh LM, Rothman K, Hatch SG, Doss BD (2020). Meta-analysis of couple therapy: effects across outcomes, designs, timeframes, and other moderators. Journal of Consulting and Clinical Psychology, 88(7), 583-596. ；Lebow JL, Chambers AL, Christensen A, Johnson SM (2012). Research on the treatment of couple distress. Journal of Marital and Family Therapy, 38(1), 145-168. ；Christensen A, Atkins DC, Baucom B, Yi J (2010). Marital status and satisfaction five years following a randomized clinical trial comparing traditional versus integrative behavioral couple therapy. Journal of Consulting and Clinical Psychology, 78(2), 225-235. ；Rathgeber M, Bürkner PC, Schiller EM, Holling H (2019). The efficacy of emotionally focused couples therapy and behavioral couples therapy: a meta-analysis. Journal of Marital and Family Therapy, 45(3), 447-463. （争议方）；Shadish WR, Baldwin SA (2003). Meta-analysis of MFT interventions. Journal of Marital and Family Therapy, 29(4), 547-570. （争议方）；Karakurt G, Whiting K, van Esch C, Bolen SD, Calabrese JR (2016). Couples therapy for intimate partner violence: a systematic review and meta-analysis. Journal of Marital and Family Therapy, 42(4), 567-583. ；全国人大常委会 (2018 修正). 精神卫生法（第二十三、五十一条）. （国家法律法规数据库） - 备注：争议在效果能保持多久。只收随机试验的另一项荟萃分析里，做完时 g = 0.60，半年后 0.44。到 12 个月只剩行为伴侣治疗有数据，g = 0.06，几乎没保住。另一篇汇总 20 项荟萃分析的综述说，有临床意义的效果出现在 40% 到 50% 的人身上。「七成好转」和「四到五成明显好转」用的标准不一样，别混着比。5 年那项试验没有不做治疗的对照，所以说不清离婚是变多还是变少了。2020 年那项汇总的全是异性伴侣，本条也没有找到国内的随机试验，套到自己身上要打折。国内去哪做：精神卫生法规定心理治疗要在医疗机构里做，心理咨询人员不得做心理治疗。可以去医院的精神科、心理科问有没有夫妻治疗。在医院外找机构，先问清对方的资质和受过什么训练。有家暴的先别一起做。2016 年那项荟萃分析写明，结论只适用于轻到中度、双方因冲突动手的情况。以控制对方、严重伤害为特征的暴力不在其内。业内也担心谈完回家遭报复。被打了先看第 8 节第 43 条（被家暴了）。吵架时怎么说话见本节第 17 条（吵架对事不对人），想清楚要不要走见本节第 15 条（退出成本）。受益人是你自己和配偶。 **Evidence:** A. The main controversy concerns how long these benefits actually last. Another meta-analysis limited to randomized trials found g = 0.60 right after therapy and g = 0.44 after six months; by twelve months only one behavioral therapy approach retained any measurable effect, with g = 0.06 — essentially negligible. A broader review of 20 meta-analyses concluded that clinically meaningful improvement occurs in 40% to 50% of participants. The figures “70% improvement” and “40–50% clinically meaningful improvement” refer to different criteria and should not be directly compared. The five‑year trial lacked a control group of couples receiving no treatment, so it is unclear whether divorce rates rose or fell. The 2020 meta‑analysis included only heterosexual couples; no comparable randomized trials have been identified in China, so results should be interpreted with caution. In China, mental health regulations require that psychotherapy be delivered within medical institutions; counselors without medical qualifications may not provide psychotherapy. You can inquire at psychiatric or psychology departments of hospitals about available couples therapy programs. If seeking outside a hospital, verify the practitioner’s credentials and training. Couples experiencing domestic violence should not begin therapy together. A 2016 meta‑analysis noted that its conclusions apply only to mild‑to‑moderate conflicts where both partners occasionally engage in physical altercations; it does not cover situations dominated by controlling or severely harmful behavior. There is also concern that returning home after therapy might increase the risk of retaliation. If you have been physically abused, see Section 8, Item 43. For advice on how to talk during arguments, see Section 17; for guidance on whether to end the relationship, see Section 15. The primary beneficiaries of therapy are both you and your spouse. **Source summary:** Couples who attend therapy together tend to report significantly higher relationship satisfaction — roughly 70% experience noticeable improvement. In contrast, couples who simply wait without any intervention show little to no change. However, these benefits tend to fade over time: after five years, about half of those who sought therapy still report clear gains, while roughly a quarter end up separated or divorced. **Low-ROI detour:** Move “When a relationship is stuck in endless arguments and silent treatment, couples therapy can help — waiting alone rarely does” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Couples who attend therapy together tend to report significantly higher relationship satisfaction — roughly 70% experience noticeable improvement. In contrast, couples who simply wait without any intervention show little to no change. However, these benefits tend to fade over time: after five years, about half of those who sought therapy still report clear gains, while roughly a quarter end up separated or divorced.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 10-015; 10-017 **Source links:** [Roddy MK, Walsh LM, Rothman K, Hatch SG, Doss BD (2020). Meta-analysis of couple therapy: effects across outcomes, designs, timeframes, and other moderators. Journal of Consulting and Clinical Psychology, 88(7), 583-596.](https://doi.org/10.1037/ccp0000514); [Lebow JL, Chambers AL, Christensen A, Johnson SM (2012). Research on the treatment of couple distress. Journal of Marital and Family Therapy, 38(1), 145-168.](https://doi.org/10.1111/j.1752-0606.2011.00249.x); [Christensen A, Atkins DC, Baucom B, Yi J (2010). Marital status and satisfaction five years following a randomized clinical trial comparing traditional versus integrative behavioral couple therapy. Journal of Consulting and Clinical Psychology, 78(2), 225-235.](https://doi.org/10.1037/a0018132); [Rathgeber M, Bürkner PC, Schiller EM, Holling H (2019). The efficacy of emotionally focused couples therapy and behavioral couples therapy: a meta-analysis. Journal of Marital and Family Therapy, 45(3), 447-463.](https://doi.org/10.1111/jmft.12336); [Shadish WR, Baldwin SA (2003). Meta-analysis of MFT interventions. Journal of Marital and Family Therapy, 29(4), 547-570.](https://doi.org/10.1111/j.1752-0606.2003.tb01694.x); [Karakurt G, Whiting K, van Esch C, Bolen SD, Calabrese JR (2016). Couples therapy for intimate partner violence: a systematic review and meta-analysis. Journal of Marital and Family Therapy, 42(4), 567-583.](https://doi.org/10.1111/jmft.12178); [全国人大常委会 (2018 修正). 精神卫生法（第二十三、五十一条）.](https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf7448a066d) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md --- ## 11. Legal Boundaries for Developers Original chapter title: 程序员和技术人容易踩的红线 [← 回总目录](../README.md) 本节口径是人身自由与金钱，换回的是「别被关」和「别赔钱」。写代码、做技术的人，常把下面这些事当成「只是技术问题」，可它们对应的是刑法里的具体罪名，或者民事上要赔的具体一笔钱。每条都给出法条里的数字，以及最高人民检察院、最高人民法院官网公布的案例。刑法引用的是北京市公安交管局转载的「根据刑法修正案（十一）修正」整合文本。条目顺序按「技术人最容易以为没事 × 后果最重」从高到低排。第 1 条是通用的一条，讲动手前怎么判断，以及出事之后先做什么。 ### 11-001 — Ask three questions before taking any action: Whose interests might be harmed? How capable is the other party of pursuing legal action? And how much evidence do I have? If legal action is taken, immediately hire a criminal defense attorney. Original title: 动手前先问一句：厂商、平台、公司会不会去报案；被追究后马上找刑事律师 **Source text (English):** ### 1. Ask three questions before taking any action: Whose interests might be harmed? How capable is the other party of pursuing legal action? And how much evidence do I have? If legal action is taken, immediately hire a criminal defense attorney. - Cost: No cost at all. Before acting, replace the question “Is this technically feasible?” with “Will the vendor, platform, or company file a police report?” The hard part is resisting the urge to think “this is a minor issue no one will care about” — server logs, payment records, and chat logs are all routinely subpoenaed during investigations. - In plain terms: Before doing anything, ask whether the vendor, platform, or company will report the incident to police. Server logs, payment records, and chat logs are all easily obtained during an investigation. If you are criminally detained, authorities must decide within 37 days whether to formally arrest you. You may hire a lawyer from the very first interrogation onward; those 37 days are the most critical window for securing effective legal representation. - Benefit: Any organization or individual who becomes aware of a crime may file a police report. Once authorities deem a crime to have occurred, they must open an investigation. After a criminal detention, police must request formal arrest approval from prosecutors within three days; this period may be extended by one to four days under special circumstances, or up to 30 days in cases involving multiple locations or serial offenses. Prosecutors then have seven days to make a decision. In total, the maximum timeframe for deciding whether to arrest is 37 days. From the first interrogation or upon being placed under any compulsory measure, you may retain legal counsel; during the police investigation phase, only lawyers may be hired. Lawyers must be granted access to clients within 48 hours of requesting a meeting. If the potential sentence involves lighter penalties such as probation or fines rather than imprisonment, you may be released on bail by posting a bond or securing a guarantor; this bail period may last up to 12 months nationwide. - Evidence grade: C - Sources: National People's Congress (2018). Criminal Procedure Law (2018 amendment, Articles 34, 39, 67, 79, 91, 110, 112). - Notes: These 37 days refer strictly to the interval between detention and the prosecutor’s decision on arrest; they do not represent the overall maximum detention period. Additional detention limits apply during the subsequent investigation phase. It is precisely during these 37 days that experienced attorneys can be most effective — meeting clients, submitting arguments to prosecutors that arrest is unwarranted, and applying for bail. Seeking legal help after indictment is far too late. All other items in this section address the same underlying issue: whether the other party has grounds to file a report. **Original text (Chinese):** ### 1. 动手前先问一句：厂商、平台、公司会不会去报案；被追究后马上找刑事律师 - 成本：不花钱。动手前把「技术上能不能做」换成另一个问题：厂商、平台、公司会不会去报案。难在忍住「这点小事没人管」的念头，因为服务器日志、支付记录、群聊记录，办案时默认都会被调出来 - 说人话：动手之前先问一句：厂商、平台、公司会不会去报案。服务器日志、支付记录、群聊记录，办案时都调得出来。真被刑事拘留了，最长 37 天内决定抓不抓你。从第一次问话起你就能请律师，这 37 天是找刑事律师最管用的时候。 - 收益：任何单位和个人发现犯罪事实，都有权去报案。办案机关认为有犯罪事实，就应当立案。被刑事拘留之后，公安要在 3 日内提请批捕（向检察院申请正式逮捕）。特殊情况可以延长 1 到 4 日。流窜作案（跨地方连续作案）这类情形可以延长到 30 日。检察院再用 7 日决定。加起来最长 37 天内决定捕不捕。从第一次讯问起，或者从被采取强制措施（被拘留、逮捕这一类）起，你就可以委托律师。案子还在公安手里查的阶段，只能委托律师。律师要求会见，看守所最迟 48 小时内安排。可能判管制、拘役这类比坐牢轻的刑罚，或者只判附加刑、不判主刑的，可以取保候审：交一笔保证金或者找个保证人，先回家等着办案。取保最长 12 个月（全国） - 证据等级：C - 来源：全国人大 (2018). 刑事诉讼法（2018 年修正，第三十四、三十九、六十七、七十九、九十一、一百一十、一百一十二条）. - 备注：这 37 天，算的是从被拘留到检察院决定批不批准逮捕，不是关押的上限。批捕之后还有侦查期间的羁押期限，接着往下算。懂行的律师最管用的也是这 37 天：见到人、向检察院递一份「不该批捕」的意见、申请取保候审。等到起诉之后再找律师就晚了。本节其余条目讲的都是同一件事：对方有没有报案的理由。 **Evidence:** C. These 37 days refer strictly to the interval between detention and the prosecutor’s decision on arrest; they do not represent the overall maximum detention period. Additional detention limits apply during the subsequent investigation phase. It is precisely during these 37 days that experienced attorneys can be most effective — meeting clients, submitting arguments to prosecutors that arrest is unwarranted, and applying for bail. Seeking legal help after indictment is far too late. All other items in this section address the same underlying issue: whether the other party has grounds to file a report. **Source summary:** Before doing anything, ask whether the vendor, platform, or company will report the incident to police. Server logs, payment records, and chat logs are all easily obtained during an investigation. If you are criminally detained, authorities must decide within 37 days whether to formally arrest you. You may hire a lawyer from the very first interrogation onward; those 37 days are the most critical window for securing effective legal representation. **Low-ROI detour:** Move “Ask three questions before taking any action: Whose interests might be harmed? How capable is the other party of pursuing legal action? And how much evidence do I have? If legal action is taken, immediately hire a criminal defense attorney.” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Before doing anything, ask whether the vendor, platform, or company will report the incident to police. Server logs, payment records, and chat logs are all easily obtained during an investigation. If you are criminally detained, authorities must decide within 37 days whether to formally arrest you. You may hire a lawyer from the very first interrogation onward; those 37 days are the most critical window for securing effective legal representation.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大 (2018). 刑事诉讼法（2018 年修正，第三十四、三十九、六十七、七十九、九十一、一百一十、一百一十二条）.](https://www.spp.gov.cn/zdgz/201810/t20181027_396818.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/11-%E7%A8%8B%E5%BA%8F%E5%91%98%E5%92%8C%E6%8A%80%E6%9C%AF%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E7%BA%A2%E7%BA%BF.md --- ### 11-002 — Refraining from creating or selling game cheats and aids, including AI tools that only capture screenshots without touching memory Original title: 不做、不卖游戏外挂和辅助，包括「只读屏幕不碰内存」的 AI 辅助，也不卖给微信这类软件加功能的改版 **Source text (English):** ### 2. Refraining from creating or selling game cheats and aids, including AI tools that only capture screenshots without touching memory - Cost: There is no monetary cost. The trade‑off is giving up potential income from such orders and “small tools.” The difficulty lies in the fact that this money comes quickly and it’s unclear who might eventually pursue legal action. - In plain terms: Selling to just 20 users or earning 5,000 yuan is enough to qualify as “serious circumstances,” leading to a sentence of up to three years. In especially serious cases the penalty ranges from three to seven years. One developer who created aim‑assist and wall‑hack cheats sold them over 80,000 times in three months, netting more than 30,000 yuan; he received a one‑year suspended sentence plus a 5,000‑yuan fine. Another individual obtained the game’s server code, ran a private server, and collected over 20 million yuan in payments; he was sentenced to four years in prison and fined up to 10 million yuan. - Benefit: Distributing programs or tools designed to intrude upon or illegally control computer systems can result in imprisonment of up to three years, along with a fine, or a fine alone if the circumstances are deemed “serious.” For especially serious cases the sentence rises to three‑seven years plus a fine. The threshold for “serious circumstances” is reaching 20 users or generating at least 5,000 yuan in illicit profit. Intentionally bypassing or sabotaging technical protection measures may also constitute copyright infringement, punishable by up to three years, or up to ten years in more severe instances. Official examples include Wang and others who sold memory‑modifying cheats; they earned over 30,000 yuan in three months and received a one‑year suspended sentence plus a 5,000‑yuan fine. Another case involved Xiang and others who sold the “TZ” series of cheats, generating over 200,000 yuan; Xiang got three years suspended and a 20,000‑yuan fine. Liu and others obtained server code, altered parameters, and ran a private server that attracted over 20 million yuan in payments; they received sentences ranging from four years down to two years and six months, along with fines from 1 million to 1.3 million yuan nationwide. - Evidence grade: A - Sources: National People's Congress (2020). Criminal Law (Amended in accordance with the Criminal Law Amendment (11), Article 285, Paragraph 3, Article 217, Item 6). ; Supreme People's Court of China, Supreme People's Procuratorate of China (2011). Interpretation of Several Issues Concerning the Application of Laws in Handling Criminal Cases Endangering the Security of Computer Information Systems (Article 3). (Reprinted by Shenzhen Public Security Bureau); Supreme People's Procuratorate of China (2026). Shanghai Jing'an: Strictly punish the production and sale of black and gray game plug-ins to protect a clear cyberspace. ; Supreme People's Procuratorate of China (2021). Typical cases of procuratorial organs protecting intellectual property rights in 2020 (Case 5). - Notes: All published cheat‑related rulings involve programs that read or modify game memory and circumvent anti‑cheat systems. No official cases have yet addressed aids that merely capture screenshots or simulate keystrokes. Nevertheless, a recent ticket‑scaling case shows that even tools that do not touch memory but merely send requests can be deemed illegal data‑acquisition tools. Whether an act qualifies as a crime and which charge applies is determined by law‑enforcement agencies based on evidence supplied by game developers, not by the author’s interpretation. The requirement of just 20 users to meet the “serious circumstances” threshold is quite low. **Original text (Chinese):** ### 2. 不做、不卖游戏外挂和辅助，包括「只读屏幕不碰内存」的 AI 辅助，也不卖给微信这类软件加功能的改版 - 成本：不花钱。代价是放弃这类接单和「小工具」的收入。难在这笔钱来得快，又看不出谁会来追究 - 说人话：外挂卖出 20 人次，或者挣到 5000 元，就够判 3 年以下，特别严重的判 3 到 7 年。有人做透视、自瞄外挂，3 个月卖了 8 万多，判 1 年缓 1 年、罚 5000 元。有人拿服务端程序开私服，收了 2000 多万充值，最重判 4 年，罚金最高 1000 万元。 - 收益：提供专门用于侵入、非法控制计算机信息系统的程序、工具，情节严重的判 3 年以下，并处或单处罚金。并处是判刑的同时罚钱，单处是只罚钱。情节特别严重的判 3 到 7 年并处罚金。「情节严重」的门槛是提供工具 20 人次以上，或者违法所得 5000 元以上。违法所得就是靠这件事挣到的钱。故意绕开或者破坏权利人设的技术保护措施，还可能构成侵犯著作权罪，判 3 年以下，严重的判 3 到 10 年。官方案例：王某等人制售外挂，靠读取和修改游戏内存实现透视、自瞄。3 个月卖了 8 万余元，获利 3 万余元。判 1 年缓 1 年、罚 5000 元。缓 1 年就是判了 1 年但先不关，这一年里不再犯事就不用去坐牢。项某等人卖「TZ」系列外挂，销售额 20 余万元，项某判 3 年缓 3 年、罚 2 万元。刘某某等人拿到游戏服务端程序，改参数开私服，收了充值 2000 余万元。判 4 年到 2 年 6 个月，罚 1000 万到 130 万元。不只是游戏。上海一家公司做了刷机包，让手机里的微信多出自动转发、点赞、群发等几十种功能，当「营销手机」卖了 2381 台。2019 年上海徐汇法院按侵犯著作权罪判公司罚金 50 万元，负责人判 1 年 6 个月缓 1 年 6 个月（全国） - 证据等级：A - 来源：全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百八十五条第三款、第二百一十七条第六项）. ；最高人民法院、最高人民检察院 (2011). 关于办理危害计算机信息系统安全刑事案件应用法律若干问题的解释（第三条）. （深圳市公安局转载）；最高人民检察院 (2026). 上海静安：严惩制售游戏外挂黑灰产共护清朗网络空间. ；最高人民检察院 (2021). 2020 年度检察机关保护知识产权典型案例（案例五）. ；国家版权局 (2020). 2019 年度上海十大版权典型案件发布（上海市版权局发布，案例八：上海昱宫网络科技有限公司等侵犯著作权案）. - 备注：已经公布的外挂判例，都是读写游戏内存、绕过反作弊的那种。「只截屏、只模拟按键」的辅助还没见过官方判例。但第 3 条的抢票案说明，不碰内存、只发请求，一样能定非法获取数据罪。最后算不算犯罪、按哪个罪算，由办案机关根据厂商报案时交上去的材料定，不是作者说了算。卖 20 人次就够「情节严重」，这个量很小。 **Evidence:** A. All published cheat‑related rulings involve programs that read or modify game memory and circumvent anti‑cheat systems. No official cases have yet addressed aids that merely capture screenshots or simulate keystrokes. Nevertheless, a recent ticket‑scaling case shows that even tools that do not touch memory but merely send requests can be deemed illegal data‑acquisition tools. Whether an act qualifies as a crime and which charge applies is determined by law‑enforcement agencies based on evidence supplied by game developers, not by the author’s interpretation. The requirement of just 20 users to meet the “serious circumstances” threshold is quite low. **Source summary:** Selling to just 20 users or earning 5,000 yuan is enough to qualify as “serious circumstances,” leading to a sentence of up to three years. In especially serious cases the penalty ranges from three to seven years. One developer who created aim‑assist and wall‑hack cheats sold them over 80,000 times in three months, netting more than 30,000 yuan; he received a one‑year suspended sentence plus a 5,000‑yuan fine. Another individual obtained the game’s server code, ran a private server, and collected over 20 million yuan in payments; he was sentenced to four years in prison and fined up to 10 million yuan. **Low-ROI detour:** Move “Refraining from creating or selling game cheats and aids, including AI tools that only capture screenshots without touching memory” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Selling to just 20 users or earning 5,000 yuan is enough to qualify as “serious circumstances,” leading to a sentence of up to three years. In especially serious cases the penalty ranges from three to seven years. One developer who created aim‑assist and wall‑hack cheats sold them over 80,000 times in three months, netting more than 30,000 yuan; he received a one‑year suspended sentence plus a 5,000‑yuan fine. Another individual obtained the game’s server code, ran a private server, and collected over 20 million yuan in payments; he was sentenced to four years in prison and fined up to 10 million yuan.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百八十五条第三款、第二百一十七条第六项）.](https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html); [最高人民法院、最高人民检察院 (2011). 关于办理危害计算机信息系统安全刑事案件应用法律若干问题的解释（第三条）.](https://ga.sz.gov.cn/ZWGK/ZCFG/ZCJD/content/post_1304363.html); [最高人民检察院 (2026). 上海静安：严惩制售游戏外挂黑灰产共护清朗网络空间.](https://www.spp.gov.cn/spp/zdgz/202608/t20260825_735480.shtml); [最高人民检察院 (2021). 2020 年度检察机关保护知识产权典型案例（案例五）.](https://www.spp.gov.cn/spp/xwfbh/wsfbt/202104/t20210425_516525.shtml); [国家版权局 (2020). 2019 年度上海十大版权典型案件发布（上海市版权局发布，案例八：上海昱宫网络科技有限公司等侵犯著作权案）.](https://www.ncac.gov.cn/xxfb/ywxx/202004/t20200430_47269.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/11-%E7%A8%8B%E5%BA%8F%E5%91%98%E5%92%8C%E6%8A%80%E6%9C%AF%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E7%BA%A2%E7%BA%BF.md --- ### 11-003 — Do not write or sell scripts for ticket snatching, flash sales, fake orders, or coupon farming — even if they merely “automate button clicks” Original title: 不写、不卖抢票、秒杀、刷单、薅羊毛脚本，哪怕只是「自动化点按钮」 **Source text (English):** ### 3. Do not write or sell scripts for ticket snatching, flash sales, fake orders, or coupon farming — even if they merely “automate button clicks” - Cost: No expense and no time required - In plain terms: Even if a script does not modify memory or bypass security measures and merely sends requests faster than a human can, it still qualifies as illegal acquisition of computer system data. The legal threshold is either earning over 5,000 yuan or causing at least 10,000 yuan in losses. One individual bought multiple 12306 accounts and used them to snatch over 200 train tickets, netting more than 20,000 yuan; he was sentenced to 1 year and 6 months in prison, suspended for the same period, plus a fine of 5,000 yuan. Another person sold ticket‑snatching software online and was found guilty of unfair competition, ordered to pay 20,000 yuan in damages. - Benefit: Illegally accessing computer systems or obtaining their data via any technical means can lead to imprisonment of up to 3 years, a fine, or both; more serious cases incur 3–7 years in prison. The threshold for “serious circumstances” is earning over 5,000 yuan illegally or causing losses exceeding 10,000 yuan. Official cases include a person who used a bot to submit numerous ticket‑purchase requests using purchased 12306 accounts; he snatched more than 200 tickets and earned over 20,000 yuan, resulting in the same sentence as above. Zheng sold ticket‑snatching software for a specific booking app and was ordered to pay 20,000 yuan for unfair competition (national precedent). - Evidence grade: A - Sources: National People's Congress (2020). Criminal Law (Amended in accordance with the Criminal Law Amendment (11), Article 285, Paragraph 2). ; Supreme People's Court of China, Supreme People's Procuratorate of China (2011). Interpretation of Several Issues Concerning the Application of Laws in Handling Criminal Cases Endangering the Security of Computer Information Systems (Article 1). ; Supreme People's Procuratorate of China (2026). Shanghai Jing'an: Investigate the case of using plug-in software to rob train tickets in batches for profit. ; Supreme People's Court of China (2025). Typical intellectual property cases of the People's Court in 2024 (Case 7, unfair competition case of ticket grabbing software). - Notes: Even scripts that do not alter memory or bypass security and merely operate faster than humans still fall under Article 285 of the Criminal Law. Both paid ticket‑snatching services and selling such scripts are considered profit‑generating activities. No official cases have been reported for individuals using such scripts solely for personal use. **Original text (Chinese):** ### 3. 不写、不卖抢票、秒杀、刷单、薅羊毛脚本，哪怕只是「自动化点按钮」 - 成本：不花钱，也不占时间 - 说人话：脚本不改内存、不破解，只是发请求比人快，一样会被定罪，挣到 5000 元或让对方损失 1 万元就够。有人用买来的 12306 账号代抢 200 多张票、挣了 2 万多，判 1 年 6 个月缓 1 年 6 个月、罚 5000 元。在网店卖抢票软件的，按不正当竞争赔了 2 万元。 - 收益：侵入计算机信息系统，或者用其他技术手段拿到里面的数据，情节严重的判 3 年以下，并处或单处罚金，特别严重的判 3 到 7 年。「情节严重」的门槛是违法所得 5000 元以上，或者造成损失 1 万元以上。官方案例：某人用外挂批量导入买来的 12306 账号，多线程密集提交购票请求。他代抢火车票 200 余张，获利 2 万余元。法院以非法获取计算机信息系统数据罪，判他 1 年 6 个月缓 1 年 6 个月、罚 5000 元。郑某在网店卖针对某售票 App 的抢票软件，被判构成不正当竞争，赔 2 万元（全国） - 证据等级：A - 来源：全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百八十五条第二款）. ；最高人民法院、最高人民检察院 (2011). 关于办理危害计算机信息系统安全刑事案件应用法律若干问题的解释（第一条）. ；最高人民检察院 (2026). 上海静安：查办利用外挂软件批量代抢火车票牟利案. ；最高人民法院 (2025). 2024 年人民法院知识产权典型案例（案例七，抢票软件不正当竞争案）. - 备注：抢票案里的脚本不改内存、不破解，只是「比人快」，仍然按刑法 285 条定罪。收钱代抢和卖脚本都算牟利。自己用一次的情形，没有找到官方案例。 **Evidence:** A. Even scripts that do not alter memory or bypass security and merely operate faster than humans still fall under Article 285 of the Criminal Law. Both paid ticket‑snatching services and selling such scripts are considered profit‑generating activities. No official cases have been reported for individuals using such scripts solely for personal use. **Source summary:** Even if a script does not modify memory or bypass security measures and merely sends requests faster than a human can, it still qualifies as illegal acquisition of computer system data. The legal threshold is either earning over 5,000 yuan or causing at least 10,000 yuan in losses. One individual bought multiple 12306 accounts and used them to snatch over 200 train tickets, netting more than 20,000 yuan; he was sentenced to 1 year and 6 months in prison, suspended for the same period, plus a fine of 5,000 yuan. Another person sold ticket‑snatching software online and was found guilty of unfair competition, ordered to pay 20,000 yuan in damages. **Low-ROI detour:** Move “Do not write or sell scripts for ticket snatching, flash sales, fake orders, or coupon farming — even if they merely “automate button clicks”” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Even if a script does not modify memory or bypass security measures and merely sends requests faster than a human can, it still qualifies as illegal acquisition of computer system data. The legal threshold is either earning over 5,000 yuan or causing at least 10,000 yuan in losses. One individual bought multiple 12306 accounts and used them to snatch over 200 train tickets, netting more than 20,000 yuan; he was sentenced to 1 year and 6 months in prison, suspended for the same period, plus a fine of 5,000 yuan. Another person sold ticket‑snatching software online and was found guilty of unfair competition, ordered to pay 20,000 yuan in damages.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百八十五条第二款）.](https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html); [最高人民法院、最高人民检察院 (2011). 关于办理危害计算机信息系统安全刑事案件应用法律若干问题的解释（第一条）.](https://ga.sz.gov.cn/ZWGK/ZCFG/ZCJD/content/post_1304363.html); [最高人民检察院 (2026). 上海静安：查办利用外挂软件批量代抢火车票牟利案.](https://www.spp.gov.cn/spp/dfjcdt/202607/t20260707_731426.shtml); [最高人民法院 (2025). 2024 年人民法院知识产权典型案例（案例七，抢票软件不正当竞争案）.](https://enipc.court.gov.cn/zh-cn/news/view-4205.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/11-%E7%A8%8B%E5%BA%8F%E5%91%98%E5%92%8C%E6%8A%80%E6%9C%AF%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E7%BA%A2%E7%BA%BF.md --- ### 11-004 — The crawler only accesses publicly available pages that require no login; it does not attempt to bypass anti-scraping measures or handle any personal information, and any data it collects is never sold. Original title: 爬虫只爬无需登录的公开页面，不绕反爬、不碰个人信息，爬到的数据不卖 **Source text (English):** ### 4. The crawler only accesses publicly available pages that require no login; it does not attempt to bypass anti-scraping measures or handle any personal information, and any data it collects is never sold. - Cost: No cost at all. A crawler is simply a program that automatically browses web pages and extracts the data on them. Before running one, check the robots.txt file and any API authorization guidelines — robots.txt is a file placed by website owners in their root directory that lists pages they do not want crawlers to access. Any data that requires a login, a token (a temporary access credential), or signature decryption to obtain is not targeted. The real challenge is resisting the temptation to collect such data even when technical means make it easy to do so — this depends entirely on self-discipline. - In plain terms: Any data that requires a login, a token, or signature decryption to access falls under bypassing protective measures; violations are punishable by up to 3 years in prison, or 3 to 7 years in more serious cases. Collecting personal information brings even heavier penalties. Possessing 50 or more records related to personal movement, communications, credit history, or financial information is already considered a serious offense. The same applies if you collect 500 or more records on accommodation, health, or transaction details, 5000 or more records of other types, or earn 5000 yuan or more from such activities. - Benefit: Illegally accessing system data by bypassing protective measures carries the same sentencing range as the third item (scripts used for ticket scalping or flash sale fraud): up to 3 years in prison, or 3 to 7 years in more serious cases. Illegally obtaining, selling, or providing citizens’ personal information also triggers heavy penalties if any of the following thresholds are met: 50 or more records on personal movement, communications, credit history, or financial details; 500 or more records on accommodation, communications, health, or transaction information; 5000 or more records of other types; or illegal earnings of 5000 yuan or more. Serious violations result in up to 3 years in prison, plus a fine or fine alone; extremely serious cases are punished with 3 to 7 years in prison. A real-world example: software developer Li used a feature disguised as a “face beauty detection” tool to steal 1751 facial photos from users’ phone albums, then sold data from a social engineering database he had compiled — he was sentenced to 3 years in prison, suspended for 3 years. A social engineering database is a collection of personal information leaked from various sources. Another case: an internet technology firm used a crawler to harvest store and order data from a food delivery platform, causing over 40,000 yuan in losses; it was prosecuted for illegally obtaining data from a computer information system (this case is documented nationwide). - Evidence grade: A - Sources: National People's Congress (2020). Criminal Law (Amended in accordance with the Criminal Law Amendment (11), Article 285, Paragraph 2, Article 253-1). ; Supreme People's Court of China, Supreme People's Procuratorate of China (2017). Interpretation of Several Issues Concerning the Application of Laws in Handling Criminal Cases of Infringement of Citizens' Personal Information (Articles 3, 4, and 5). ; Supreme People's Procuratorate of China (2022). Typical cases of procuratorial organs punishing crimes of infringement of citizens' personal information in accordance with the law (Case 2). ; Supreme People's Procuratorate of China (2025). Procuratorates punish crimes that infringe on corporate data security in accordance with the law and provide services to ensure corporate innovation and development (Case 1). - Notes: A 2017 judicial interpretation states that “providing information lawfully collected from others without their consent” also counts as “providing personal information” under the law. This provision also applies to companies that share user databases with external partners. 5000 records is roughly the size of a small database table. **Original text (Chinese):** ### 4. 爬虫只爬无需登录的公开页面，不绕反爬、不碰个人信息，爬到的数据不卖 - 成本：不花钱。爬虫就是自动翻网页、把上面的数据抓下来的程序。爬之前先看一眼 robots 文件和接口授权说明，robots 是网站放在自己根目录、写明哪些页面不让抓的那份文件。要登录、要 token（一串临时通行凭证）、要破解签名才拿得到的数据，不爬。难在这些数据技术上一抓就到手，忍住全靠自觉 - 说人话：要登录、要 token、要破解签名才拿得到的数据，属于绕过防护，判 3 年以下，严重的判 3 到 7 年。爬到个人信息更麻烦。行踪、通信、征信、财产类 50 条，就算情节严重。住宿、健康、交易类 500 条，其他类 5000 条，或者挣到 5000 元，也一样。 - 收益：绕过防护拿系统里的数据，量刑和第 3 条（抢票秒杀刷单脚本）一样，判 3 年以下，或者 3 到 7 年。非法获取、出售或者提供公民个人信息，达到下面任何一条就算「情节严重」：行踪轨迹、通信内容、征信、财产信息 50 条以上；住宿、通信记录、健康、交易信息 500 条以上；其他个人信息 5000 条以上；违法所得 5000 元以上。情节严重的判 3 年以下，并处或单处罚金，特别严重的判 3 到 7 年。官方案例：软件开发人员李某把窃取手机相册的功能伪装成「颜值检测」软件，拿到人脸照片 1751 张，还倒卖社工库资料，判 3 年缓 3 年。社工库就是把各处泄露的个人信息汇总起来的数据库。某网络科技公司用爬虫拿外卖平台的店铺、订单数据，造成损失 4 万余元，被以非法获取计算机信息系统数据罪追诉（全国） - 证据等级：A - 来源：全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百八十五条第二款、第二百五十三条之一）. ；最高人民法院、最高人民检察院 (2017). 关于办理侵犯公民个人信息刑事案件适用法律若干问题的解释（第三、四、五条）. ；最高人民检察院 (2022). 检察机关依法惩治侵犯公民个人信息犯罪典型案例（案例二）. ；最高人民检察院 (2025). 检察机关依法惩治侵害企业数据安全犯罪 服务保障企业创新发展（案例一）. - 备注：2017 年那份司法解释规定，「未经本人同意，把合法收集来的信息给别人」也算「提供」。公司里把用户表导给外部合作方，同样落在这句里。5000 条只是一张小表的量。 **Evidence:** A. A 2017 judicial interpretation states that “providing information lawfully collected from others without their consent” also counts as “providing personal information” under the law. This provision also applies to companies that share user databases with external partners. 5000 records is roughly the size of a small database table. **Source summary:** Any data that requires a login, a token, or signature decryption to access falls under bypassing protective measures; violations are punishable by up to 3 years in prison, or 3 to 7 years in more serious cases. Collecting personal information brings even heavier penalties. Possessing 50 or more records related to personal movement, communications, credit history, or financial information is already considered a serious offense. The same applies if you collect 500 or more records on accommodation, health, or transaction details, 5000 or more records of other types, or earn 5000 yuan or more from such activities. **Low-ROI detour:** Move “The crawler only accesses publicly available pages that require no login; it does not attempt to bypass anti-scraping measures or handle any personal information, and any data it collects is never sold.” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Any data that requires a login, a token, or signature decryption to access falls under bypassing protective measures; violations are punishable by up to 3 years in prison, or 3 to 7 years in more serious cases. Collecting personal information brings even heavier penalties. Possessing 50 or more records related to personal movement, communications, credit history, or financial information is already considered a serious offense. The same applies if you collect 500 or more records on accommodation, health, or transaction details, 5000 or more records of other types, or earn 5000 yuan or more from such activities.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百八十五条第二款、第二百五十三条之一）.](https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html); [最高人民法院、最高人民检察院 (2017). 关于办理侵犯公民个人信息刑事案件适用法律若干问题的解释（第三、四、五条）.](https://www.spp.gov.cn/xwfbh/wsfbt/201705/t20170509_190088.shtml); [最高人民检察院 (2022). 检察机关依法惩治侵犯公民个人信息犯罪典型案例（案例二）.](https://www.spp.gov.cn/spp/xwfbh/wsfbt/202212/t20221207_594915.shtml); [最高人民检察院 (2025). 检察机关依法惩治侵害企业数据安全犯罪 服务保障企业创新发展（案例一）.](https://www.spp.gov.cn/xwfbh/wsfbh/202501/t20250124_680670.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/11-%E7%A8%8B%E5%BA%8F%E5%91%98%E5%92%8C%E6%8A%80%E6%9C%AF%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E7%BA%A2%E7%BA%BF.md --- ### 11-005 — Refuse development orders for gambling, fraud, or adult-content apps; do not set up payment gateways or unblock accounts for such “clients” Original title: 不接赌博、诈骗、色情 App 的开发单，不替「客户」搭支付通道、解封账号 **Source text (English):** ### 5. Refuse development orders for gambling, fraud, or adult-content apps; do not set up payment gateways or unblock accounts for such “clients” - Cost: No direct monetary cost. The trade-off is forgoing outsourcing projects that pay well but have vague requirements. The difficulty lies in the fact that these clients often offer significantly higher pay than normal projects. - In plain terms: Taking on such high-paying yet poorly defined projects means you could be treated as an accomplice in gambling crimes, facing charges under the crime of operating illegal gambling dens: up to 5 years in prison, or 5–10 years for serious cases. This is not the “merely helping out, maximum 3 years” category. In one e-sports betting app case, 28 developers in Hainan were sentenced to 1–3 years and 6 months for operating illegal gambling dens. Those who unblocked QQ accounts for fraud rings received 1 year and 6 months in prison plus a 20,000-yuan fine. - Benefit: Providing technical support or payment settlement services to known online criminals can lead to imprisonment of up to 3 years and/or a fine, especially when the circumstances are serious. If other crimes are also involved, the harsher penalty applies. Operating illegal gambling dens carries up to 5 years in prison plus a fine; serious cases bring 5–10 years. Official examples: Zhangsheng Group developed gambling games and handled “online distribution,” earning fees for website setup and reporting; the total illicit revenue reached nearly 7 billion yuan. Its leader was sentenced to 9 years and 9 months plus a 50-million-yuan fine. 79 developers, including Wang Qiang, received sentences ranging from 6 months to 9 years and 9 months. In another case, 28 developers in Hainan who built an e-sports betting app were convicted of operating illegal gambling dens and received similar sentences, plus fines. One individual who ran a studio unblocking QQ accounts for fraudsters got 1 year and 6 months in prison and a 20,000-yuan fine (nationwide). - Evidence grade: A - Sources: National People's Congress (2020). Criminal Law (as amended by the Criminal Law Amendment (11), Article 287-2, Article 303, Paragraph 2). ; Supreme People's Procuratorate of China (2023). Build and sell gambling websites, involving nearly 7 billion yuan. ; Supreme People's Procuratorate of China (2022). Shanghai Minhang District: Handled a case of opening a new online casino. ; Supreme People's Procuratorate of China (2025). Typical cases of punishing and assisting information network criminal activities and related crimes in accordance with the law (Case 1). - Notes: “Knowing intent” does not require the client to explicitly state the purpose. When a quote is far above market rates, the app includes top-up, cash-out, and betting features, and the client refuses to disclose usage, these facts are used to prove you were aware of the illegal nature. Developers of gambling apps are prosecuted as accomplices in operating illegal gambling dens, not under the “Crime of Assisting Information Network Criminal Activities” which caps at 3 years. **Original text (Chinese):** ### 5. 不接赌博、诈骗、色情 App 的开发单，不替「客户」搭支付通道、解封账号 - 成本：不花钱。代价是放弃这类报价高、需求又说不清的外包。难在对方给的钱常常比正常单子高一大截 - 说人话：这类报价高、需求含糊的单子，接了就算赌博团伙的共犯。按开设赌场罪判 5 年以下，严重的 5 到 10 年，比单纯帮忙最多判 3 年重。有个电竞竞猜 App，写代码的 28 人判了 1 年到 3 年 6 个月。替诈骗团伙解封 QQ 号的，判 1 年 6 个月、罚 2 万元。 - 收益：明知别人在利用网络犯罪，还给他提供技术支持、支付结算这类帮助，情节严重的判 3 年以下，并处或单处罚金。同时还构成其他犯罪的，按更重的那个罪判。开设赌场判 5 年以下并处罚金，情节严重的判 5 到 10 年。官方案例：张盛集团研发赌博游戏后「包网外销」，收建站费、报表费。涉案近 70 亿元。张盛判 9 年 9 个月、罚 5000 万元。负责外包研发的王强等 79 人，判 6 个月到 9 年 9 个月不等。陈东等人开发运营电竞竞猜 App，技术团队在海南写代码，28 人以开设赌场罪判 3 年 6 个月到 1 年不等，并处罚金。张某某开工作室替诈骗团伙解封被封的 QQ 号，判 1 年 6 个月、罚 2 万元（全国） - 证据等级：A - 来源：全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百八十七条之二、第三百零三条第二款）. ；最高人民检察院 (2023). 建赌博网站并出售，涉案近 70 亿元. ；最高人民检察院 (2022). 上海闵行区：办理一起新型开设网络赌场案. ；最高人民检察院 (2025). 依法惩治帮助信息网络犯罪活动及相关犯罪典型案例（案例一）. - 备注：「明知」不需要对方把用途说出口。报价明显高于市价、功能是充值提现加赔率、客户不肯说用途，办案时都会拿来推断你心里清楚。开发赌博 App 的技术人员，是按开设赌场罪的共犯办，不是帮信罪封顶 3 年那一档。帮信罪是「帮助信息网络犯罪活动罪」的简称。 **Evidence:** A. “Knowing intent” does not require the client to explicitly state the purpose. When a quote is far above market rates, the app includes top-up, cash-out, and betting features, and the client refuses to disclose usage, these facts are used to prove you were aware of the illegal nature. Developers of gambling apps are prosecuted as accomplices in operating illegal gambling dens, not under the “Crime of Assisting Information Network Criminal Activities” which caps at 3 years. **Source summary:** Taking on such high-paying yet poorly defined projects means you could be treated as an accomplice in gambling crimes, facing charges under the crime of operating illegal gambling dens: up to 5 years in prison, or 5–10 years for serious cases. This is not the “merely helping out, maximum 3 years” category. In one e-sports betting app case, 28 developers in Hainan were sentenced to 1–3 years and 6 months for operating illegal gambling dens. Those who unblocked QQ accounts for fraud rings received 1 year and 6 months in prison plus a 20,000-yuan fine. **Low-ROI detour:** Move “Refuse development orders for gambling, fraud, or adult-content apps; do not set up payment gateways or unblock accounts for such “clients”” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Taking on such high-paying yet poorly defined projects means you could be treated as an accomplice in gambling crimes, facing charges under the crime of operating illegal gambling dens: up to 5 years in prison, or 5–10 years for serious cases. This is not the “merely helping out, maximum 3 years” category. In one e-sports betting app case, 28 developers in Hainan were sentenced to 1–3 years and 6 months for operating illegal gambling dens. Those who unblocked QQ accounts for fraud rings received 1 year and 6 months in prison plus a 20,000-yuan fine.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百八十七条之二、第三百零三条第二款）.](https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html); [最高人民检察院 (2023). 建赌博网站并出售，涉案近 70 亿元.](https://www.spp.gov.cn/spp/zdgz/202307/t20230711_621248.shtml); [最高人民检察院 (2022). 上海闵行区：办理一起新型开设网络赌场案.](https://www.spp.gov.cn/spp/zdgz/202208/t20220805_569952.shtml); [最高人民检察院 (2025). 依法惩治帮助信息网络犯罪活动及相关犯罪典型案例（案例一）.](https://www.spp.gov.cn/xwfbh/wsfbt/202507/t20250728_702377.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/11-%E7%A8%8B%E5%BA%8F%E5%91%98%E5%92%8C%E6%8A%80%E6%9C%AF%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E7%BA%A2%E7%BA%BF.md --- ### 11-006 — Upon leaving a job, return all account access rights; do not delete databases, leave backdoors, or alter password protection systems — even if the employer owes you wages. Original title: 离职时交清账号权限，不删库、不留后门、不改密码锁系统，哪怕公司欠你钱 **Source text (English):** ### 6. Upon leaving a job, return all account access rights; do not delete databases, leave backdoors, or alter password protection systems — even if the employer owes you wages. - Cost: No cost involved. If the employer owes you wages, pursue them through labor arbitration (see Section 7 on labor arbitration). The real challenge is resisting the urge to tamper with the system while angry. - In plain terms: Account credentials are issued by the employer, but they do not remain valid after you leave the job. Logging in using those credentials constitutes illegal control of computer systems, punishable by up to 3 years in prison. Deleting data to render the system inoperable is punishable by up to 5 years in prison; more severe cases incur sentences exceeding 5 years. One example: a dismissed senior engineer logged into his former employer’s servers using his original admin credentials, deleted data and logs, resulting in over 120,000 yuan in losses. He was sentenced to 3 years in prison, suspended for 5 years, and fined 30,000 yuan. - Benefit: Illegal control of computer information systems is punishable by up to 3 years in prison, with or without a fine; more serious cases incur sentences ranging from 3 to 7 years. Deleting or altering system functions or data to the point the system cannot operate normally is punishable by up to 5 years in prison; more severe cases incur sentences exceeding 5 years. Official cases include: after being dismissed, senior IT engineer Lü used his original admin account to access his former employer’s shared servers, changed passwords, and deleted data and logs, causing over 120,000 yuan in losses; he received the same sentence as above. Another case: Bai, an employee at a software firm, deliberately inserted faulty code into an upgrade program, rendering client systems inaccessible and causing over 40,000 yuan in losses; he was prosecuted for disrupting computer information systems nationwide. - Evidence grade: A - Sources: National People's Congress (2020). Criminal Law (Amended under the Criminal Law Amendment (11), Article 285, Paragraph 2, Article 286). ; Supreme People's Procuratorate of China (2024). "Typical Case of Promoting Comprehensive Management of Cyberspace" (Case 6). ; Supreme People's Procuratorate of China (2025). The procuratorial organs punish crimes that infringe on corporate data security in accordance with the law and provide services to ensure the innovation and development of enterprises (Case 7). - Notes: Account credentials are issued by the employer, but they do not remain valid after you leave the job. Logging in using original credentials constitutes “illegal control.” Losses are calculated based on data recovery costs; amounts in the tens of thousands of yuan are sufficient to initiate legal proceedings. **Original text (Chinese):** ### 6. 离职时交清账号权限，不删库、不留后门、不改密码锁系统，哪怕公司欠你钱 - 成本：不花钱。公司欠你工资，走劳动仲裁要回来，别自己动手（劳动仲裁见第 7 节）。难在气头上要忍住不去碰系统 - 说人话：账号密码是公司给的，不等于离职后还能用，登进去就算非法控制，判 3 年以下。删数据让系统跑不起来的，判 5 年以下，后果特别严重的判 5 年以上。有个被辞退的高级工程师，用原管理员账号登录公司服务器删数据和日志，损失 12 万多元，判 3 年缓 5 年、罚 3 万元。 - 收益：非法控制计算机信息系统，情节严重的判 3 年以下，并处或单处罚金，特别严重的判 3 到 7 年。删除、修改系统功能或者数据，造成系统不能正常运行，后果严重的判 5 年以下，特别严重的判 5 年以上。官方案例：IT 高级工程师吕某某被辞退后，用原管理员账号登录公司共享服务器。他改了密码，删了数据和日志，造成损失 12 万余元。判 3 年缓 5 年、罚 3 万元。软件公司员工白某某写升级程序时故意加进错误代码，导致客户系统无法登录，损失 4 万余元，以破坏计算机信息系统罪追诉（全国） - 证据等级：A - 来源：全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百八十五条第二款、第二百八十六条）. ；最高人民检察院 (2024). 检察机关「依法惩治网络犯罪 助力网络空间综合治理」典型案例（案例六）. ；最高人民检察院 (2025). 检察机关依法惩治侵害企业数据安全犯罪 服务保障企业创新发展（案例七）. - 备注：账号密码是公司给的，不等于离职后还能用。用原账号登录，就算「非法控制」。损失按数据恢复费用算，几万元就够立案。 **Evidence:** A. Account credentials are issued by the employer, but they do not remain valid after you leave the job. Logging in using original credentials constitutes “illegal control.” Losses are calculated based on data recovery costs; amounts in the tens of thousands of yuan are sufficient to initiate legal proceedings. **Source summary:** Account credentials are issued by the employer, but they do not remain valid after you leave the job. Logging in using those credentials constitutes illegal control of computer systems, punishable by up to 3 years in prison. Deleting data to render the system inoperable is punishable by up to 5 years in prison; more severe cases incur sentences exceeding 5 years. One example: a dismissed senior engineer logged into his former employer’s servers using his original admin credentials, deleted data and logs, resulting in over 120,000 yuan in losses. He was sentenced to 3 years in prison, suspended for 5 years, and fined 30,000 yuan. **Low-ROI detour:** Move “Upon leaving a job, return all account access rights; do not delete databases, leave backdoors, or alter password protection systems — even if the employer owes you wages.” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Account credentials are issued by the employer, but they do not remain valid after you leave the job. Logging in using those credentials constitutes illegal control of computer systems, punishable by up to 3 years in prison. Deleting data to render the system inoperable is punishable by up to 5 years in prison; more severe cases incur sentences exceeding 5 years. One example: a dismissed senior engineer logged into his former employer’s servers using his original admin credentials, deleted data and logs, resulting in over 120,000 yuan in losses. He was sentenced to 3 years in prison, suspended for 5 years, and fined 30,000 yuan.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** chapter:07 **Source links:** [全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百八十五条第二款、第二百八十六条）.](https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html); [最高人民检察院 (2024). 检察机关「依法惩治网络犯罪 助力网络空间综合治理」典型案例（案例六）.](https://www.spp.gov.cn/xwfbh/wsfbh/202402/t20240223_644505.shtml); [最高人民检察院 (2025). 检察机关依法惩治侵害企业数据安全犯罪 服务保障企业创新发展（案例七）.](https://www.spp.gov.cn/xwfbh/wsfbh/202501/t20250124_680670.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/11-%E7%A8%8B%E5%BA%8F%E5%91%98%E5%92%8C%E6%8A%80%E6%9C%AF%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E7%BA%A2%E7%BA%BF.md --- ### 11-007 — Do not take source code, client lists, or technical documents upon leaving; do not upload them to personal cloud drives or reuse them at new employers Original title: 离职不带走源码、客户名单和技术文档，不上传个人网盘，不在下家复用 **Source text (English):** ### 7. Do not take source code, client lists, or technical documents upon leaving; do not upload them to personal cloud drives or reuse them at new employers - Cost: No cost involved. Before leaving, simply delete all company-related files from your personal computer and cloud drives. The difficulty lies in the fact that some files were written by you personally, making it hard to part with them. - In plain terms: Even code written by you personally remains the company’s intellectual property — taking it away is essentially stealing company assets. Client lists also qualify as trade secrets. In one case, a former employee who took source code and core algorithms of a security inspection system to a new employer was sentenced to 5 years in prison and fined 500,000 yuan; the new employer was fined 4 million yuan. Another individual who exploited system vulnerabilities to download over 33,000 design files was sentenced to 1 year and 10 months in prison and fined 100,000 yuan. Beyond criminal penalties, companies can also pursue separate civil compensation claims. - Benefit: Violating confidentiality obligations by disclosing or personally using trade secrets may result in imprisonment of up to 3 years, along with a fine or both. In more serious cases, the sentence ranges from 3 to 10 years, plus a fine. The Anti-Unfair Competition Law also deems two acts as violations: using technical means to illegally access systems and obtain trade secrets, and aiding or abetting others in breaching confidentiality. Official examples include the aforementioned cases where former employees took source code and algorithms to new employers, resulting in heavy criminal and financial penalties. Additionally, an engineer who stored App module source code on personal devices and later developed a similar product after changing jobs was prosecuted for trade secret infringement nationwide. - Evidence grade: A - Sources: National People's Congress (2020). Criminal Law (Amended in accordance with the Criminal Law Amendment (11), Article 219). ; National People's Congress Standing Committee (2025). Anti-Unfair Competition Law (Amended in 2025, Article 10). ; Supreme People's Procuratorate of China (2025). Typical cases of intellectual property protection by procuratorial organs (Case 7). ; Supreme People's Procuratorate of China (2020). 2019 Typical Cases of Procuratorate Protection of Intellectual Property Rights (Case 16). ; Supreme People's Procuratorate of China (2025). Procuratorates punish crimes that infringe on corporate data security in accordance with the law and provide services to ensure corporate innovation and development (Case 5). - Notes: Code written by employees remains the company’s property, as stipulated in Article 13 (code developed using company resources belongs to the company). Taking such code away is equivalent to stealing company assets. Client lists are classified as business information and also qualify as trade secrets. Apart from criminal penalties, companies may also file separate civil lawsuits for compensation. **Original text (Chinese):** ### 7. 离职不带走源码、客户名单和技术文档，不上传个人网盘，不在下家复用 - 成本：不花钱。离职前把个人电脑和网盘里的公司资料删干净。难在有些文件是自己一行行写出来的，舍不得 - 说人话：自己写的代码著作权也归公司，客户名单也算商业秘密，带走就是拿公司的东西。有离职员工带着安检系统源码去新公司，本人判 5 年、罚 50 万元，新公司罚 400 万元。有人钻系统漏洞下载 3.3 万多个设计文件，判 1 年 10 个月。公司还可以另外找你索赔。 - 收益：违反保密义务，把商业秘密说出去或者自己拿来用，情节严重的判 3 年以下，并处或单处罚金，特别严重的判 3 到 10 年并处罚金。反不正当竞争法还把两件事列为侵权：用「电子侵入」（技术手段侵入系统）拿商业秘密；教唆、帮助别人违反保密义务。官方案例：孙某明等离职员工带走安检系统源码和核心算法，用在新公司的产品上，孙某明判 5 年、罚 50 万元，新公司罚 400 万元。田某某利用系统漏洞下载 3.3 万余个设计文件，判 1 年 10 个月、罚 10 万元。工程师杨某某把 App 模块源码存进个人电脑和云端，跳槽后做同类 App，以侵犯商业秘密罪追诉（全国） - 证据等级：A - 来源：全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百一十九条）. ；全国人大常委会 (2025). 反不正当竞争法（2025 年修订，第十条）. ；最高人民检察院 (2025). 检察机关知识产权保护典型案例（案例七）. ；最高人民检察院 (2020). 2019 年度检察机关保护知识产权典型案例（案例十六）. ；最高人民检察院 (2025). 检察机关依法惩治侵害企业数据安全犯罪 服务保障企业创新发展（案例五）. - 备注：「自己写的代码」著作权也归公司，这一点见第 13 条（用公司资源写的代码归公司）。带走就是拿公司的东西。客户名单属于经营信息，同样是商业秘密。判刑之外，公司还会另起民事索赔。 **Evidence:** A. Code written by employees remains the company’s property, as stipulated in Article 13 (code developed using company resources belongs to the company). Taking such code away is equivalent to stealing company assets. Client lists are classified as business information and also qualify as trade secrets. Apart from criminal penalties, companies may also file separate civil lawsuits for compensation. **Source summary:** Even code written by you personally remains the company’s intellectual property — taking it away is essentially stealing company assets. Client lists also qualify as trade secrets. In one case, a former employee who took source code and core algorithms of a security inspection system to a new employer was sentenced to 5 years in prison and fined 500,000 yuan; the new employer was fined 4 million yuan. Another individual who exploited system vulnerabilities to download over 33,000 design files was sentenced to 1 year and 10 months in prison and fined 100,000 yuan. Beyond criminal penalties, companies can also pursue separate civil compensation claims. **Low-ROI detour:** Move “Do not take source code, client lists, or technical documents upon leaving; do not upload them to personal cloud drives or reuse them at new employers” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Even code written by you personally remains the company’s intellectual property — taking it away is essentially stealing company assets. Client lists also qualify as trade secrets. In one case, a former employee who took source code and core algorithms of a security inspection system to a new employer was sentenced to 5 years in prison and fined 500,000 yuan; the new employer was fined 4 million yuan. Another individual who exploited system vulnerabilities to download over 33,000 design files was sentenced to 1 year and 10 months in prison and fined 100,000 yuan. Beyond criminal penalties, companies can also pursue separate civil compensation claims.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 11-013 **Source links:** [全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百一十九条）.](https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html); [全国人大常委会 (2025). 反不正当竞争法（2025 年修订，第十条）.](https://www.spp.gov.cn/spp/fl/202506/t20250627_699862.shtml); [最高人民检察院 (2025). 检察机关知识产权保护典型案例（案例七）.](https://www.spp.gov.cn/xwfbh/wsfbh/202504/t20250423_693691.shtml); [最高人民检察院 (2020). 2019 年度检察机关保护知识产权典型案例（案例十六）.](https://www.spp.gov.cn/xwfbh/wsfbh/202004/t20200425_459623.shtml); [最高人民检察院 (2025). 检察机关依法惩治侵害企业数据安全犯罪 服务保障企业创新发展（案例五）.](https://www.spp.gov.cn/xwfbh/wsfbh/202501/t20250124_680670.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/11-%E7%A8%8B%E5%BA%8F%E5%91%98%E5%92%8C%E6%8A%80%E6%9C%AF%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E7%BA%A2%E7%BA%BF.md --- ### 11-008 — Do not run your own programs on others’ computers, servers, or cameras; do not use company machines for mining Original title: 不在别人的电脑、服务器、摄像头上跑自己的程序，公司机器不拿来挖矿 **Source text (English):** ### 8. Do not run your own programs on others’ computers, servers, or cameras; do not use company machines for mining - Cost: No expense and no time loss - In plain terms: Controlling someone else’s computer, server, or camera without permission is illegal. Operating 20 or more such devices qualifies as a serious offense, punishable by up to 3 years in prison; especially severe cases may incur 3 to 7 years. Even if it does not rise to a criminal offense, offenders can still be detained for up to 5 days and fined between 50,000 and 500,000 yuan. For tech professionals, the most damaging consequence is a lifelong ban from holding key positions in cybersecurity management and network operations after any criminal conviction. - Benefit: Illegally controlling computer information systems is a crime. Serious cases result in up to 3 years in prison plus a fine; especially severe cases incur 3 to 7 years. Controlling 20 or more devices is deemed “serious.” Those not meeting criminal thresholds still face confiscation of illegal gains, up to 5 days of detention, and fines ranging from 50,000 to 500,000 yuan. More serious violations bring 5 to 15 days of detention and fines from 100,000 to 1,000,000 yuan. Anyone with a prior public security penalty is barred for 5 years, while those with a criminal record are barred for life from critical cybersecurity and network operation roles. Example: Li was sentenced to 3 years in prison suspended for 5 years and fined 20,000 yuan after using software to illegally control 105 surveillance cameras; Wu and others received 2 to 4 years and 6 months in prison for implanting malware into mobile phone motherboards to harvest verification codes from over 3.3 million devices. - Evidence grade: A - Sources: National People's Congress (2020). Criminal Law (Amended in accordance with the Criminal Law Amendment (11), Article 285, Paragraph 2). ; Supreme People's Court of China, Supreme People's Procuratorate of China (2011). Interpretation of Several Issues Regarding the Application of Laws in Handling Criminal Cases Endangering the Security of Computer Information Systems (Article 1). ; National People’s Congress Standing Committee (2025). Cyber Security Law (amended in 2025, effective on January 1, 2026, Articles 29, 66; 2016 The text of the year is Article 27, 63, and the life ban is the revised Article 66, paragraph 3). ; Supreme People's Procuratorate of China (2022). Shandong Binzhou Development Zone: Handled a case of illegal control of computer information systems. ; Supreme People's Procuratorate of China (2021). Typical cases of giving full play to procuratorial functions and promoting cyberspace governance (Case 6). - Notes: No published cases from China’s Supreme People’s Procuratorate or Supreme People’s Court address mining on company servers; this entry is written under the legal provision concerning unauthorized system control. The lifelong ban from key roles is an additional consequence under China’s Cybersecurity Law, carrying heavier weight for tech professionals than monetary fines alone. **Original text (Chinese):** ### 8. 不在别人的电脑、服务器、摄像头上跑自己的程序，公司机器不拿来挖矿 - 成本：不花钱，也不占时间 - 说人话：没经允许控制别人的电脑、服务器、摄像头，到 20 台就判 3 年以下，特别严重的判 3 到 7 年。够不上犯罪的，也要拘留 5 日以下，还可能罚 5 万到 50 万元。受过刑事处罚的人，终身不能干网络安全管理和网络运营的关键岗位。 - 收益：对计算机信息系统实施非法控制，情节严重的判 3 年以下，并处或单处罚金，特别严重的判 3 到 7 年。非法控制 20 台以上就算「情节严重」。还够不上犯罪的，公安没收违法所得，拘留 5 日以下，并可以罚 5 万到 50 万元。情节较重的拘留 5 到 15 日，并可以罚 10 万到 100 万元。受过治安处罚的 5 年内、受过刑事处罚的终身，不得从事网络安全管理和网络运营的关键岗位。官方案例：李某买来网络摄像头的 IP，用软件控制了 105 台摄像头窥探隐私，判 3 年缓 5 年、罚 2 万元。吴某等人把木马植入手机主板，控制 330 余万部手机回传验证码，判 2 年到 4 年 6 个月（全国） - 证据等级：A - 来源：全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百八十五条第二款）. ；最高人民法院、最高人民检察院 (2011). 关于办理危害计算机信息系统安全刑事案件应用法律若干问题的解释（第一条）. ；全国人大常委会 (2025). 网络安全法（2025 年修正，2026 年 1 月 1 日施行，第二十九、六十六条；2016 年文本为第二十七、六十三条，终身禁业为修正后的第六十六条第三款）. ；最高人民检察院 (2022). 山东滨州开发区：办理一起非法控制计算机信息系统案. ；最高人民检察院 (2021). 充分发挥检察职能 推进网络空间治理典型案例（案例六）. - 备注：用公司服务器挖矿，没有找到最高检、最高法公布的案例，这条是按「没经过允许就控制别人的系统」那条法条写的。「终身不得从事关键岗位」是网络安全法在罚款、判刑之外附带的一道后果，对技术人来说比罚款重。 **Evidence:** A. No published cases from China’s Supreme People’s Procuratorate or Supreme People’s Court address mining on company servers; this entry is written under the legal provision concerning unauthorized system control. The lifelong ban from key roles is an additional consequence under China’s Cybersecurity Law, carrying heavier weight for tech professionals than monetary fines alone. **Source summary:** Controlling someone else’s computer, server, or camera without permission is illegal. Operating 20 or more such devices qualifies as a serious offense, punishable by up to 3 years in prison; especially severe cases may incur 3 to 7 years. Even if it does not rise to a criminal offense, offenders can still be detained for up to 5 days and fined between 50,000 and 500,000 yuan. For tech professionals, the most damaging consequence is a lifelong ban from holding key positions in cybersecurity management and network operations after any criminal conviction. **Low-ROI detour:** Move “Do not run your own programs on others’ computers, servers, or cameras; do not use company machines for mining” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Controlling someone else’s computer, server, or camera without permission is illegal. Operating 20 or more such devices qualifies as a serious offense, punishable by up to 3 years in prison; especially severe cases may incur 3 to 7 years. Even if it does not rise to a criminal offense, offenders can still be detained for up to 5 days and fined between 50,000 and 500,000 yuan. For tech professionals, the most damaging consequence is a lifelong ban from holding key positions in cybersecurity management and network operations after any criminal conviction.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百八十五条第二款）.](https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html); [最高人民法院、最高人民检察院 (2011). 关于办理危害计算机信息系统安全刑事案件应用法律若干问题的解释（第一条）.](https://ga.sz.gov.cn/ZWGK/ZCFG/ZCJD/content/post_1304363.html); 全国人大常委会 (2025). 网络安全法（2025 年修正，2026 年 1 月 1 日施行，第二十九、六十六条; [2016 年文本为第二十七、六十三条，终身禁业为修正后的第六十六条第三款）.](https://www.cac.gov.cn/2025-12/29/c_1768735112911946.htm); [最高人民检察院 (2022). 山东滨州开发区：办理一起非法控制计算机信息系统案.](https://www.spp.gov.cn/spp/dfjcdt/202205/t20220518_557113.shtml); [最高人民检察院 (2021). 充分发挥检察职能 推进网络空间治理典型案例（案例六）.](https://www.spp.gov.cn/spp/xwfbh/wsfbh/202101/t20210125_507452.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/11-%E7%A8%8B%E5%BA%8F%E5%91%98%E5%92%8C%E6%8A%80%E6%9C%AF%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E7%BA%A2%E7%BA%BF.md --- ### 11-009 — Testing someone else’s systems without written permission — “good intentions” and “reporting afterward” are not excuses Original title: 没有书面授权不测别人的系统，「出于好意」和「事后上报」都不是出罪理由 **Source text (English):** ### 9. Testing someone else’s systems without written permission — “good intentions” and “reporting afterward” are not excuses - Cost: No cost at all. Before joining a vendor’s SRC or public beta test, obtain a document that clearly defines the permitted scope, target systems, and allowed testing windows. An SRC is a vendor-run security response center designed to receive external vulnerability reports. Once a vulnerability is confirmed, testing must stop. The real challenge is resisting the urge to “give it a quick try.” - In plain terms: Whether a crime is established depends solely on whether you had permission and how much access you obtained — not on your intentions. Possessing 500 sets of ordinary account credentials, or earning 5,000 yuan while causing 10,000 yuan in losses, is enough to warrant a sentence of up to three years. Even a single attempt to export a user list to prove a vulnerability often exceeds that 500‑credential threshold. Using credentials you already possess outside their authorized scope also constitutes unauthorized access. - Benefit: This law applies to computer information systems belonging to ordinary companies and individuals, excluding those used for national affairs, defense, or cutting‑edge scientific research. Unauthorized intrusion or use of any technical means to obtain stored, processed, or transmitted data may lead to imprisonment of up to three years, a fine, or both, if the circumstances are serious; for especially serious cases, the sentence ranges from three to seven years with a fine. “Serious circumstances” include obtaining ten or more authentication credentials for online financial services such as payments or securities trading, 500 or more other authentication credentials, illegally controlling 20 or more computers, or earning illicit profits exceeding 5,000 yuan or causing losses above 10,000 yuan. Five times these thresholds define “especially serious” circumstances. Prosecutorial Example No. 36 states that “using accounts or passwords beyond the granted scope to log into a computer system is itself an act of unauthorized intrusion.” In that case, three individuals used work‑related credentials to access their company’s internal system, downloaded non‑work data, and sold it for 37,000 yuan; they received sentences of 4 years, 3 years 9 months, and 4 years respectively, plus fines of 40,000 yuan each. - Evidence grade: A - Sources: National People's Congress (2020). Criminal Law (Amended in accordance with the Criminal Law Amendment (11), Article 285 Paragraph 1, Paragraph 2). ; Supreme People's Court of China, Supreme People's Procuratorate of China (2011). Interpretation of Several Issues Concerning the Application of Laws in the Handling of Criminal Cases Endangering the Security of Computer Information Systems (Article 1). (Reprinted by Shenzhen Public Security Bureau); Supreme People's Procuratorate of China (2017). The Ninth Batch of Guiding Cases (Prosecution No. 36, Wei Menglong, Gong Xu, Xue Dongdong’s case of illegally obtaining computer information system data). - Notes: Prosecutorial Example No. 36 involves a data‑selling scheme; it is cited only for the principle that exceeding authorized scope counts as intrusion, not to suggest that well‑meaning tests incur identical penalties. Intentions and post‑test reporting cannot erase criminal liability; they may only influence sentencing or whether charges are filed. A vendor’s initial thanks and later filing of a report are not mutually exclusive — gratitude does not equal permission. At the time of writing, no publicly documented cases on permissible testing were found on the Supreme People’s Court or Supreme People’s Procuratorate websites; therefore this description relies on statutory provisions and penalty criteria. Always participate through a vendor’s official SRC or under a written contract that specifies scope, targets, and time limits. To prove a vulnerability, collect only minimal evidence and avoid bulk data extraction. Even conduct that does not meet criminal thresholds remains subject to administrative penalties, professional bans, and fines comparable to those outlined in Section 8 (running unauthorized programs on others’ machines). Guidance on post‑disclosure procedures appears in Section 10 (reporting vulnerabilities as required). **Original text (Chinese):** ### 9. 没有书面授权不测别人的系统，「出于好意」和「事后上报」都不是出罪理由 - 成本：不花钱。参加厂商 SRC 或者众测之前，先拿到写明授权范围、目标清单和可测时间段的文件。SRC 是厂商自己办的安全应急响应中心，专门接收外部报来的漏洞。验证到漏洞确实存在就停手。难在放弃「顺手试一下」这一下 - 说人话：定不定罪看有没有授权、拿到了多少，不看你本意。拿到 500 组普通账号密码，或者挣到 5000 元、让对方损失 1 万元，就够判 3 年以下。为了证明漏洞顺手导一张用户表，常常一次就过了 500 组。手里有账号密码，用在授权范围以外也算侵入。 - 收益：普通公司和个人的系统，属于国家事务、国防建设、尖端科学技术领域以外的计算机信息系统。侵入这类系统，或者采用其他技术手段，拿到里面存储、处理、传输的数据，情节严重的判 3 年以下有期徒刑或者拘役，并处或单处罚金。特别严重的判 3 到 7 年并处罚金。「情节严重」有几条标准：拿到支付结算、证券交易、期货交易等网络金融服务的身份认证信息（账号密码这类）10 组以上；拿到其他身份认证信息 500 组以上；非法控制计算机信息系统 20 台以上；违法所得 5000 元以上，或者造成经济损失 1 万元以上。上面这些数字的 5 倍以上，就是「情节特别严重」。官方案例：检例第 36 号确立了一句话，「超出授权范围使用账号、密码登录计算机信息系统，属于侵入计算机信息系统的行为」。意思是手里本来就有账号密码，但用在授权范围以外，这个行为本身就算侵入。该案三人用工作中掌握的账号、密码和令牌，异地登录公司内部系统，下载了不属于工作范围的数据，拿到网上出售，违法所得 37000 元。三人分别判 4 年、3 年 9 个月、4 年，各罚 4 万元（全国） - 证据等级：A - 来源：全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百八十五条第一款、第二款）. ；最高人民法院、最高人民检察院 (2011). 关于办理危害计算机信息系统安全刑事案件应用法律若干问题的解释（第一条）. （深圳市公安局转载）；最高人民检察院 (2017). 第九批指导性案例（检例第 36 号，卫梦龙、龚旭、薛东东非法获取计算机信息系统数据案）. ；央广网 (2016-06-29). 白帽子发布漏洞后被抓 世纪佳缘否认“钓鱼”使其上套（记者赵珂，实习记者刘香玺）. （网页存档 ） - 备注：检例第 36 号那个指导性案例，本身是卖数据牟利的案子。引它只是为了「超出授权范围登录也算侵入」这一句，不是说善意测试会判得一样重。你本意想干什么、事后有没有上报，都不能把罪名抵消掉，只可能影响判多重、起不起诉。厂商先道谢、回头再报案，两件事并不矛盾，道谢不等于授权。2016 年，一名白帽子把世纪佳缘网站的漏洞提交到第三方漏洞平台，后来世纪佳缘报了警，他被抓。世纪佳缘对记者说，报警是因为有数据被人拿走，当时不知道拿数据的就是提交漏洞的人。此案只有媒体报道，没有判决，也没有官方通报，最后怎么处理没有官方说法。最高法、最高检官网上也没找到能逐字核对的善意测试类案例，所以本条只按法条和处罚标准定级。要做就走厂商公开的 SRC，或者有书面委托的测评，把范围、目标和时间窗口都写进文件。证明漏洞存在用最少的证据，不批量取数据。够不上犯罪的那一档也要挨治安处罚，还有从业禁止，罚款数额和年限同第 8 条（不在别人的机器上跑自己的程序）。发现漏洞之后怎么处理，见第 10 条（漏洞按规定报送）。 **Evidence:** A. Prosecutorial Example No. 36 involves a data‑selling scheme; it is cited only for the principle that exceeding authorized scope counts as intrusion, not to suggest that well‑meaning tests incur identical penalties. Intentions and post‑test reporting cannot erase criminal liability; they may only influence sentencing or whether charges are filed. A vendor’s initial thanks and later filing of a report are not mutually exclusive — gratitude does not equal permission. At the time of writing, no publicly documented cases on permissible testing were found on the Supreme People’s Court or Supreme People’s Procuratorate websites; therefore this description relies on statutory provisions and penalty criteria. Always participate through a vendor’s official SRC or under a written contract that specifies scope, targets, and time limits. To prove a vulnerability, collect only minimal evidence and avoid bulk data extraction. Even conduct that does not meet criminal thresholds remains subject to administrative penalties, professional bans, and fines comparable to those outlined in Section 8 (running unauthorized programs on others’ machines). Guidance on post‑disclosure procedures appears in Section 10 (reporting vulnerabilities as required). **Source summary:** Whether a crime is established depends solely on whether you had permission and how much access you obtained — not on your intentions. Possessing 500 sets of ordinary account credentials, or earning 5,000 yuan while causing 10,000 yuan in losses, is enough to warrant a sentence of up to three years. Even a single attempt to export a user list to prove a vulnerability often exceeds that 500‑credential threshold. Using credentials you already possess outside their authorized scope also constitutes unauthorized access. **Low-ROI detour:** Move “Testing someone else’s systems without written permission — “good intentions” and “reporting afterward” are not excuses” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Whether a crime is established depends solely on whether you had permission and how much access you obtained — not on your intentions. Possessing 500 sets of ordinary account credentials, or earning 5,000 yuan while causing 10,000 yuan in losses, is enough to warrant a sentence of up to three years. Even a single attempt to export a user list to prove a vulnerability often exceeds that 500‑credential threshold. Using credentials you already possess outside their authorized scope also constitutes unauthorized access.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 11-010 **Source links:** [全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百八十五条第一款、第二款）.](https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html); [最高人民法院、最高人民检察院 (2011). 关于办理危害计算机信息系统安全刑事案件应用法律若干问题的解释（第一条）.](https://ga.sz.gov.cn/ZWGK/ZCFG/ZCJD/content/post_1304363.html); [最高人民检察院 (2017). 第九批指导性案例（检例第 36 号，卫梦龙、龚旭、薛东东非法获取计算机信息系统数据案）.](https://www.spp.gov.cn/spp/jczdal/201710/t20171017_202593.shtml); [央广网 (2016-06-29). 白帽子发布漏洞后被抓 世纪佳缘否认“钓鱼”使其上套（记者赵珂，实习记者刘香玺）.](https://m.cnr.cn/news/yctt/20160629/t20160629_522531823.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/11-%E7%A8%8B%E5%BA%8F%E5%91%98%E5%92%8C%E6%8A%80%E6%9C%AF%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E7%BA%A2%E7%BA%BF.md --- ### 11-010 — Vulnerabilities must be reported per regulations; no details, exploit tools, or disclosure to foreign entities before patching Original title: 漏洞按规定报送，修补前不公开细节、不发利用工具、不交给境外 **Source text (English):** ### 10. Vulnerabilities must be reported per regulations; no details, exploit tools, or disclosure to foreign entities before patching - Cost: No cost involved. Simply report the vulnerability to the product vendor or an official platform. Until the vendor releases a patch, no details or verification code should be disclosed. - In plain terms: The “Regulations on the Management of Security Vulnerabilities in Network Products” applies not only to companies but also to individuals. There are five strict rules for vulnerability disclosure; the first two state that no details about vulnerabilities affecting active systems may be released before a vendor provides a fix. Additionally, no programs or tools specifically designed to exploit those vulnerabilities may be published, and any release must include instructions on how to remediate them. One often-overlooked rule: unreported vulnerabilities must not be shared with any foreign organizations or individuals outside the vendor. - Benefit: These regulations govern three main groups: domestic network product vendors, network operators, and any organizations or individuals involved in discovering, collecting, or publishing vulnerability information. No entity may use vulnerabilities to compromise network security, nor may they illegally collect, sell, or distribute such information. Five additional rules apply to public disclosure: first, nothing may be released before a vendor provides a patch; second, no details about vulnerabilities in active networks or systems may be published; third, no exaggerated claims about risks or malicious exploitation attempts may be made; fourth, no tools or programs designed for malicious exploitation may be released; and fifth, any disclosure must include remediation steps. Unreported vulnerabilities must also not be shared with foreign entities. The regulations encourage reporting to four official platforms: the Ministry of Industry and Information Technology’s Cybersecurity Threat and Vulnerability Information Sharing Platform; the National Cybersecurity Information Notification Center’s Vulnerability Platform; the National Computer Network Emergency Response Technical Team/Coordination Center of China’s Vulnerability Platform; and the China Information Security Evaluation Center’s Vulnerability Database. Violators may face penalties ranging from fines of 10,000 to 100,000 RMB, suspension of services, revocation of licenses or business licenses, and even criminal liability for responsible personnel. - Evidence grade: A - Sources: Ministry of Industry and Information Technology of China, Cyberspace Administration of China, Ministry of Public Security of China (2021). Regulations on the Management of Network Product Security Vulnerabilities (Ministry of Industry and Information Technology of China Network Security [2021] No. 66, Articles 2, 4, 9, 10, and 14, effective on September 1, 2021). ; Standing Committee of the National People's Congress (2025). Cybersecurity Law (amended in 2025, effective on January 1, 2026, Articles 28, 65; the 2016 text is Articles 26, 62, and Article 14 refers to 2016 number of the year version). - Notes: This regulation explicitly includes individuals as subjects; claiming “I’m just an amateur” does not exempt anyone from compliance. Submitting vulnerabilities found in domestic systems to foreign bug bounty platforms violates the rule prohibiting disclosure to foreign entities. This rule addresses how vulnerabilities must be handled after discovery. Whether one is legally permitted to test systems depends on other provisions, such as the requirement for written authorization before testing any system. Even legally discovered vulnerabilities may incur penalties if disclosed improperly. Unauthorized testing results in violations on both fronts. Among reporting channels, the MIIT platform and CNCERT are most commonly used. The regulations do not specifically address cases where a vendor is notified but fails to act; in practice, documentation of negotiation and reporting processes is required before official submission. **Original text (Chinese):** ### 10. 漏洞按规定报送，修补前不公开细节、不发利用工具、不交给境外 - 成本：不花钱。把漏洞报给产品提供者，或者报给官方平台。厂商修好之前，不发细节，也不发验证代码 - 说人话：个人也归《网络产品安全漏洞管理规定》管。厂商拿出修补办法之前，你不能公开漏洞，也不能公开正在用的系统的漏洞细节。不能发专门利用漏洞的程序和工具，公开时要同时说清怎么修。没公开的漏洞，不能交给厂商以外的境外组织和个人。 - 收益：这份规定管三类对象：境内的网络产品提供者、网络运营者，以及从事漏洞发现、收集、发布等活动的组织或者个人。任何组织或者个人，不得利用漏洞从事危害网络安全的活动，不得非法收集、出售、发布漏洞信息。向社会发布漏洞信息要守五条。第一，不得在产品提供者提供修补措施之前发布。第二，不得发布网络运营者在用的网络、信息系统及其设备存在漏洞的细节情况。第三，不得刻意夸大危害和风险，不得利用漏洞信息实施恶意炒作或者诈骗。第四，不得发布或者提供专门用于利用漏洞从事危害网络安全活动的程序和工具。第五，发布时应当同步发布修补或者防范措施。另外，未公开的漏洞信息，不得提供给产品提供者之外的境外组织或者个人。规定鼓励把漏洞报给四个官方平台。一是工业和信息化部网络安全威胁和漏洞信息共享平台。二是国家网络与信息安全信息通报中心漏洞平台。三是国家计算机网络应急技术处理协调中心漏洞平台。四是中国信息安全测评中心漏洞库。违反规定收集、发布漏洞信息的，由工业和信息化部、公安部依据各自职责依法处理。构成网络安全法规定情形的，依该法处罚。向社会发布系统漏洞等网络安全信息，应当遵守国家有关规定。违反的，由有关主管部门责令改正、给予警告，可以处 1 万元以上 10 万元以下罚款。拒不改正或者情节严重的，处 10 万元以上 100 万元以下罚款。还可以责令暂停相关业务、停业整顿、关闭网站或者应用程序。也可以吊销相关业务许可证或者吊销营业执照。对直接负责的主管人员和其他直接责任人员，处 1 万元以上 10 万元以下罚款（全国） - 证据等级：A - 来源：工业和信息化部、国家互联网信息办公室、公安部 (2021). 网络产品安全漏洞管理规定（工信部联网安〔2021〕66 号，第二、四、九、十、十四条，2021 年 9 月 1 日施行）. ；全国人大常委会 (2025). 网络安全法（2025 年修正，2026 年 1 月 1 日施行，第二十八、六十五条；2016 年文本为第二十六、六十二条，规定第十四条援引的是 2016 年文本的条号）. - 备注：规定把个人明确写进了管的对象里，「我只是个业余爱好者」不在例外里。往境外的漏洞赏金平台提交国内系统的洞，正落在「未公开的漏洞不得提供给境外」这一条上。有没有资格去测，见第 9 条（没有书面授权不测别人的系统），和拿到漏洞后怎么处置要分开看。合法发现的漏洞，也可能因为发布方式违规被罚；未经授权测出来的漏洞，测和发布两头都有问题。报送渠道里，工信部平台和国家互联网应急中心（CNCERT）用得最多。规定没有专门区分「已经通知厂商、厂商却不修」这种情况，实际做法是把协商和报告的过程留下记录，同时报给官方平台。 **Evidence:** A. This regulation explicitly includes individuals as subjects; claiming “I’m just an amateur” does not exempt anyone from compliance. Submitting vulnerabilities found in domestic systems to foreign bug bounty platforms violates the rule prohibiting disclosure to foreign entities. This rule addresses how vulnerabilities must be handled after discovery. Whether one is legally permitted to test systems depends on other provisions, such as the requirement for written authorization before testing any system. Even legally discovered vulnerabilities may incur penalties if disclosed improperly. Unauthorized testing results in violations on both fronts. Among reporting channels, the MIIT platform and CNCERT are most commonly used. The regulations do not specifically address cases where a vendor is notified but fails to act; in practice, documentation of negotiation and reporting processes is required before official submission. **Source summary:** The “Regulations on the Management of Security Vulnerabilities in Network Products” applies not only to companies but also to individuals. There are five strict rules for vulnerability disclosure; the first two state that no details about vulnerabilities affecting active systems may be released before a vendor provides a fix. Additionally, no programs or tools specifically designed to exploit those vulnerabilities may be published, and any release must include instructions on how to remediate them. One often-overlooked rule: unreported vulnerabilities must not be shared with any foreign organizations or individuals outside the vendor. **Low-ROI detour:** Move “Vulnerabilities must be reported per regulations; no details, exploit tools, or disclosure to foreign entities before patching” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The “Regulations on the Management of Security Vulnerabilities in Network Products” applies not only to companies but also to individuals. There are five strict rules for vulnerability disclosure; the first two state that no details about vulnerabilities affecting active systems may be released before a vendor provides a fix. Additionally, no programs or tools specifically designed to exploit those vulnerabilities may be published, and any release must include instructions on how to remediate them. One often-overlooked rule: unreported vulnerabilities must not be shared with any foreign organizations or individuals outside the vendor.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 11-009 **Source links:** [工业和信息化部、国家互联网信息办公室、公安部 (2021). 网络产品安全漏洞管理规定（工信部联网安〔2021〕66 号，第二、四、九、十、十四条，2021 年 9 月 1 日施行）.](https://www.gov.cn/gongbao/content/2021/content_5641351.htm); 全国人大常委会 (2025). 网络安全法（2025 年修正，2026 年 1 月 1 日施行，第二十八、六十五条; [2016 年文本为第二十六、六十二条，规定第十四条援引的是 2016 年文本的条号）.](https://www.cac.gov.cn/2025-12/29/c_1768735112911946.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/11-%E7%A8%8B%E5%BA%8F%E5%91%98%E5%92%8C%E6%8A%80%E6%9C%AF%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E7%BA%A2%E7%BA%BF.md --- ### 11-011 — No selling of tools for bypassing firewalls or VPN accounts, no setting up such nodes for others Original title: 不卖翻墙工具、VPN 账号，不替人搭这类节点 **Source text (English):** ### 11. No selling of tools for bypassing firewalls or VPN accounts, no setting up such nodes for others - Cost: No expense or time required - In plain terms: Any individual or entity that builds their own outbound network connections or uses international channels outside of state-provided public telecom services may be ordered by police to cease internet access, receive a warning, and face fines up to 15,000 yuan plus confiscation of any illegal earnings. Those running businesses based on such services may be charged with illegal business operations; in severe cases, imprisonment of up to five years applies. This rule specifically addresses selling or setting up such nodes. For personal use only, the maximum penalty remains limited to a warning and fine as stipulated in Article 14 of the provisional regulations. - Benefit: Direct international internet connectivity must be facilitated via international gateway channels supplied by state-owned telecom networks. No organization or individual may independently establish or utilize any other channels, meaning neither private outbound connections nor third-party nodes are permitted. Violators face police orders to disconnect from the internet, warnings, and possible fines up to 15,000 yuan plus confiscation of illicit profits. Commercial operators violating this rule may be prosecuted for illegal business operations; severe violations incur up to five years imprisonment plus fines ranging from one to five times the illegal earnings. Particularly egregious cases may result in imprisonment exceeding five years nationwide. - Evidence grade: B - Sources: State Council of China (1997). Interim Provisions on the Management of International Networking of Computer Information Networks (Articles 6 and 14). (Reprinted by Chongqing Agriculture and Rural Affairs Committee); National People's Congress (2020). Criminal Law (Amended according to the 11th Amendment to the Criminal Law, Article 225, Item 4). - Notes: At the time of drafting, no publicly documented court rulings regarding firewall circumvention were found on Supreme People’s Court or Supreme People’s Procuratorate websites, and regional enforcement practices vary widely; hence this B rating was assigned. This section exclusively addresses selling or setting up such nodes. For personal usage alone, the maximum penalty remains limited to warnings and fines as outlined in Article 14 of the provisional regulations. **Original text (Chinese):** ### 11. 不卖翻墙工具、VPN 账号，不替人搭这类节点 - 成本：不花钱，也不占时间 - 说人话：自己搭线路出境，或者用国家公用信道以外的国际信道，公安可以责令停止联网、给予警告，罚 1.5 万元以下并没收违法所得。靠这个做生意的，办案机关可以按非法经营罪办，情节严重的判 5 年以下。这条讲的是卖和搭节点。个人自己用的，处罚以警告加罚款为上限。 - 收益：直接进行国际联网，必须使用国家公用电信网提供的国际出入口信道。任何单位和个人不得自行建立或者使用其他信道：既不能自己搭线路出境，也不能用别人搭的。违反的，由公安责令停止联网、给予警告，可以并处 1.5 万元以下罚款，没收违法所得。靠这个做生意的，办案机关可以按非法经营罪处理。情节严重的判 5 年以下，并处或单处违法所得 1 到 5 倍的罚金。特别严重的判 5 年以上（全国） - 证据等级：B - 来源：国务院 (1997). 计算机信息网络国际联网管理暂行规定（第六、十四条）. （重庆市农业农村委员会转载）；全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百二十五条第四项）. - 备注：本节写作时，未在最高法、最高检官网找到公布的翻墙类判例，各地处理差异也大，所以定 B 级。个人自己用的，处罚最重是暂行规定第十四条写的警告加罚款。 **Evidence:** B. At the time of drafting, no publicly documented court rulings regarding firewall circumvention were found on Supreme People’s Court or Supreme People’s Procuratorate websites, and regional enforcement practices vary widely; hence this B rating was assigned. This section exclusively addresses selling or setting up such nodes. For personal usage alone, the maximum penalty remains limited to warnings and fines as outlined in Article 14 of the provisional regulations. **Source summary:** Any individual or entity that builds their own outbound network connections or uses international channels outside of state-provided public telecom services may be ordered by police to cease internet access, receive a warning, and face fines up to 15,000 yuan plus confiscation of any illegal earnings. Those running businesses based on such services may be charged with illegal business operations; in severe cases, imprisonment of up to five years applies. This rule specifically addresses selling or setting up such nodes. For personal use only, the maximum penalty remains limited to a warning and fine as stipulated in Article 14 of the provisional regulations. **Low-ROI detour:** Move “No selling of tools for bypassing firewalls or VPN accounts, no setting up such nodes for others” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Any individual or entity that builds their own outbound network connections or uses international channels outside of state-provided public telecom services may be ordered by police to cease internet access, receive a warning, and face fines up to 15,000 yuan plus confiscation of any illegal earnings. Those running businesses based on such services may be charged with illegal business operations; in severe cases, imprisonment of up to five years applies. This rule specifically addresses selling or setting up such nodes. For personal use only, the maximum penalty remains limited to a warning and fine as stipulated in Article 14 of the provisional regulations.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国务院 (1997). 计算机信息网络国际联网管理暂行规定（第六、十四条）.](https://nyncw.cq.gov.cn/wsdw/zz/zhfb/wlyxxaq/202406/t20240619_13306645.html); [全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百二十五条第四项）.](https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/11-%E7%A8%8B%E5%BA%8F%E5%91%98%E5%92%8C%E6%8A%80%E6%9C%AF%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E7%BA%A2%E7%BA%BF.md --- ### 11-012 — After signing a non-compete agreement, if the employer fails to pay compensation monthly, send a written notice; if payment still doesn’t come after 3 months, you may terminate the agreement. Workers who never handled any trade secrets can request that the clause be declared invalid. Original title: 签了竞业协议，离职后公司不按月给补偿就书面催告，满 3 个月没给可以解除；没接触过商业秘密的岗位可请求确认条款不生效 **Source text (English):** ### 12. After signing a non-compete agreement, if the employer fails to pay compensation monthly, send a written notice; if payment still doesn’t come after 3 months, you may terminate the agreement. Workers who never handled any trade secrets can request that the clause be declared invalid. - Cost: No cost involved. Keep the original non-compete agreement and any proof that the employer didn’t make monthly payments after leaving the job. - In plain terms: A non-compete clause simply means you’re not allowed to work for a competitor for a certain period after leaving your job. This rule is there to protect you. The maximum duration is 2 years, and the employer must pay compensation every month. If the amount isn’t specified, it’s calculated as 30% of your average monthly wage over the previous 12 months, and it can’t be lower than the local minimum wage. If the employer fails to pay for 3 months due to its own reasons, you can ask to end the agreement. Starting in 2025, workers who never learned about or handled any trade secrets at their job can request that the non-compete clause be ruled invalid. - Benefit: Non-compete clauses only apply to senior executives, highly skilled technicians, and anyone with a duty to keep secrets. The maximum term is 2 years, and the employer must provide monthly financial compensation during that time. If the amount isn’t set, it’s 30% of your average monthly wage over the last 12 months, never lower than the local minimum wage. If the employer doesn’t pay for 3 months for reasons on its end, you can ask to cancel the clause. If the employer ends it voluntarily, it must pay an extra 3 months of compensation. From 2025, workers who never knew about or touched any trade secrets can ask to have the clause declared void. Any part of the clause that goes beyond what they actually knew about is also invalid. Official case example: A pharmaceutical firm sued its former CTO, Zheng, seeking 7.1 million yuan in damages. The court ruled that Zheng’s new employer’s products had no overlap with the original firm’s offerings, so the non-compete scope should be limited to what Zheng actually knew. The claim was dismissed in full (nationwide ruling). - Evidence grade: A - Sources: Standing Committee of the National People's Congress (2012). Labor Contract Law (Amended in 2012, Articles 23 and 24). (Reprinted by Fushun Emergency Management Bureau); Supreme People's Court of China (2020). Interpretation of the applicable legal issues in the trial of labor dispute cases (1) (Articles 36 to 40). ; ; Supreme People's Court of China (2025). Typical cases of labor disputes (Case 4). - Notes: This rule is there to protect you. On the flip side, if the agreement is valid and the employer pays as required, but you still go to work for a competitor, you’ll have to pay the agreed-upon penalty. Even after paying that, you might still be required to serve out the remaining non-compete period. Non-compete terms agreed upon while you’re still employed also count as valid, even if no extra payment is made by the employer. **Original text (Chinese):** ### 12. 签了竞业协议，离职后公司不按月给补偿就书面催告，满 3 个月没给可以解除；没接触过商业秘密的岗位可请求确认条款不生效 - 成本：不花钱。离职时留好竞业协议的原件，以及公司没有按月付钱的证据 - 说人话：竞业限制就是离职后一段时间不许去同行干活，最长 2 年，公司要按月给补偿。没约定数额的，按离职前 12 个月平均工资的 30% 给，不低于当地最低工资。公司的原因 3 个月没给，你可以请求解除。2025 年起，没接触过商业秘密的岗位，可以请求确认条款不生效。 - 收益：竞业限制只能约束高管、高级技术人员，以及其他负有保密义务的人。期限最长 2 年。公司必须在这段期限内按月给经济补偿。没有约定补偿数额的，按离职前 12 个月平均工资的 30% 给，并且不低于当地最低工资。因为公司自己的原因 3 个月没付，劳动者可以请求解除这份竞业限制。公司主动解除的，要额外付 3 个月补偿。2025 年起，岗位上没知道、没接触过商业秘密的劳动者，可以请求确认条款不生效。约定范围超出他实际知道的那部分秘密的，超出的部分无效。官方案例：某医药公司起诉首席技术官郑某，索赔违约金 710 万元。法院认定他新东家的产品与原公司不具替代性，竞业范围应当限于他实际知悉的秘密，判决全部驳回（全国） - 证据等级：A - 来源：全国人大常委会 (2012). 劳动合同法（2012 年修正，第二十三、二十四条）. （抚顺市应急管理局转载）；最高人民法院 (2020). 关于审理劳动争议案件适用法律问题的解释（一）（第三十六至四十条）. ；最高人民法院 (2025). 关于审理劳动争议案件适用法律问题的解释（二）（法释〔2025〕12 号，第十三至十五条）. ；最高人民法院 (2025). 劳动争议典型案例（案例四）. - 备注：反过来，协议有效、公司也按月付了钱，你还去竞品上班，就要按约定掏违约金。掏完还可能被要求把剩下的竞业期守完。在职期间约定的竞业，公司不另外给钱也算数。 **Evidence:** A. This rule is there to protect you. On the flip side, if the agreement is valid and the employer pays as required, but you still go to work for a competitor, you’ll have to pay the agreed-upon penalty. Even after paying that, you might still be required to serve out the remaining non-compete period. Non-compete terms agreed upon while you’re still employed also count as valid, even if no extra payment is made by the employer. **Source summary:** A non-compete clause simply means you’re not allowed to work for a competitor for a certain period after leaving your job. This rule is there to protect you. The maximum duration is 2 years, and the employer must pay compensation every month. If the amount isn’t specified, it’s calculated as 30% of your average monthly wage over the previous 12 months, and it can’t be lower than the local minimum wage. If the employer fails to pay for 3 months due to its own reasons, you can ask to end the agreement. Starting in 2025, workers who never learned about or handled any trade secrets at their job can request that the non-compete clause be ruled invalid. **Low-ROI detour:** Move “After signing a non-compete agreement, if the employer fails to pay compensation monthly, send a written notice; if payment still doesn’t come after 3 months, you may terminate the agreement. Workers who never handled any trade secrets can request that the clause be declared invalid.” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “A non-compete clause simply means you’re not allowed to work for a competitor for a certain period after leaving your job. This rule is there to protect you. The maximum duration is 2 years, and the employer must pay compensation every month. If the amount isn’t specified, it’s calculated as 30% of your average monthly wage over the previous 12 months, and it can’t be lower than the local minimum wage. If the employer fails to pay for 3 months due to its own reasons, you can ask to end the agreement. Starting in 2025, workers who never learned about or handled any trade secrets at their job can request that the non-compete clause be ruled invalid.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大常委会 (2012). 劳动合同法（2012 年修正，第二十三、二十四条）.](https://yjglj.fushun.gov.cn/008/20260622/d846d3c2-df3d-4c4c-af16-898ede43e1ee.html); [最高人民法院 (2020). 关于审理劳动争议案件适用法律问题的解释（一）（第三十六至四十条）.](https://www.court.gov.cn/zixun/xiangqing/282121.html); [最高人民法院 (2025). 关于审理劳动争议案件适用法律问题的解释（二）（法释〔2025〕12 号，第十三至十五条）.](https://www.court.gov.cn/zixun/xiangqing/472691.html); [最高人民法院 (2025). 劳动争议典型案例（案例四）.](https://www.court.gov.cn/zixun/xiangqing/472681.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/11-%E7%A8%8B%E5%BA%8F%E5%91%98%E5%92%8C%E6%8A%80%E6%9C%AF%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E7%BA%A2%E7%BA%BF.md --- ### 11-013 — Code written during work hours using company resources belongs to the company; personal open‑source projects should be done in your own time and on your own equipment, without mixing them. Original title: 上班时间、用公司资源写的代码归公司，自己的开源项目用自己的时间和设备做，不混公司代码 **Source text (English):** ### 13. Code written during work hours using company resources belongs to the company; personal open‑source projects should be done in your own time and on your own equipment, without mixing them. - Cost: No cost involved. When you start a new job, be sure to read the intellectual‑property clauses in your employment contract. The main difficulty is that personal projects and work tasks often share the same computer, so you must keep them separate. - In plain terms: Work‑related creations are defined as works made in the course of your duties. Software is explicitly listed in law as “copyright belonging to the employer.” If a program is primarily produced using company hardware, internal networks, or business data — and the company assumes responsibility for it — then the copyright rests with the employer. The same applies when the contract states this. As the creator, you retain only the right to be credited. Inventions developed using company resources also belong to the company, with patent rights following the same rule. Even if you write code “after hours,” using a company computer or business data can still make it qualify as a work created mainly with employer resources. - Benefit: Works produced to fulfill job duties are considered “work‑made‑for‑hire.” Under normal circumstances the author keeps copyright, while the employer has the right to use them for its own business and may not allow third parties to use them in the same way for two years. However, two exceptions exist: works such as software or engineering designs that are created mainly with employer resources and for which the employer bears responsibility, and any works expressly assigned to the employer by contract. In both cases the author retains only the right to be credited. “Employer resources” include hardware, internal networks, and business data. Inventions created while performing job duties or using those same resources are classified as “work‑made‑for‑hire inventions,” with all patent rights belonging to the employer nationwide. - Evidence grade: A - Sources: Standing Committee of the National People's Congress (2020). Copyright Law (Amended in 2020, Article 18). ; Standing Committee of the National People's Congress (2020). Patent Law (Amended in 2020, Article 6). - Notes: Software is explicitly categorized as “copyright belonging to the employer,” so programmers rarely qualify for the standard rule granting them copyright while the employer retains a two‑year exclusive right to use it. Code written outside work hours can still be deemed a product of employer resources if it is produced on a company computer, accessed company networks, or uses business data. To keep personal projects truly separate, use your own machine, avoid company repositories, and ensure they do not overlap with any company work. **Original text (Chinese):** ### 13. 上班时间、用公司资源写的代码归公司，自己的开源项目用自己的时间和设备做，不混公司代码 - 成本：不花钱。入职时把劳动合同里的知识产权条款看清楚。难在个人项目和公司的活常常混在一台电脑上，要分开 - 说人话：主要靠公司的设备、内网或业务数据写出来、由公司担责的软件，著作权归公司，你只保留署名权，合同这么约定的也一样。下班写的，只要用了公司电脑或业务数据，同样可能算公司的。用公司资源做出的发明，专利也归公司。 - 收益：为完成单位工作任务创作的作品是职务作品（上班干活做出来的东西）。一般情形下著作权归作者，单位有权在业务范围内优先使用，并且 2 年内作者不得许可第三人以相同方式使用。但有两类情况不一样。一类是主要利用单位物质技术条件创作、并由单位承担责任的工程设计、软件等作品。另一类是合同约定归单位的作品。这两类作者只保留署名权。单位物质技术条件指的是公司的设备、内网、业务数据这些。执行本单位任务，或者主要利用本单位物质技术条件完成的发明创造，是职务发明，申请专利的权利和拿到的专利权都归单位（全国） - 证据等级：A - 来源：全国人大常委会 (2020). 著作权法（2020 年修正，第十八条）. ；全国人大常委会 (2020). 专利法（2020 年修正，第六条）. - 备注：软件被直接写进「著作权归单位」那一类，程序员几乎落不进「著作权归作者、单位两年内优先使用」那一档。「下班写的」只要用了公司电脑、内网或者公司业务数据，一样可能被算成主要是靠单位的设备和资料做出来的。想把个人项目做干净，就用自己的机器，不碰公司仓库，不和公司业务重叠。 **Evidence:** A. Software is explicitly categorized as “copyright belonging to the employer,” so programmers rarely qualify for the standard rule granting them copyright while the employer retains a two‑year exclusive right to use it. Code written outside work hours can still be deemed a product of employer resources if it is produced on a company computer, accessed company networks, or uses business data. To keep personal projects truly separate, use your own machine, avoid company repositories, and ensure they do not overlap with any company work. **Source summary:** Work‑related creations are defined as works made in the course of your duties. Software is explicitly listed in law as “copyright belonging to the employer.” If a program is primarily produced using company hardware, internal networks, or business data — and the company assumes responsibility for it — then the copyright rests with the employer. The same applies when the contract states this. As the creator, you retain only the right to be credited. Inventions developed using company resources also belong to the company, with patent rights following the same rule. Even if you write code “after hours,” using a company computer or business data can still make it qualify as a work created mainly with employer resources. **Low-ROI detour:** Move “Code written during work hours using company resources belongs to the company; personal open‑source projects should be done in your own time and on your own equipment, without mixing them.” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Work‑related creations are defined as works made in the course of your duties. Software is explicitly listed in law as “copyright belonging to the employer.” If a program is primarily produced using company hardware, internal networks, or business data — and the company assumes responsibility for it — then the copyright rests with the employer. The same applies when the contract states this. As the creator, you retain only the right to be credited. Inventions developed using company resources also belong to the company, with patent rights following the same rule. Even if you write code “after hours,” using a company computer or business data can still make it qualify as a work created mainly with employer resources.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大常委会 (2020). 著作权法（2020 年修正，第十八条）.](http://www.npc.gov.cn/npc/c2/c30834/202011/t20201119_308796.html); [全国人大常委会 (2020). 专利法（2020 年修正，第六条）.](http://www.npc.gov.cn/npc/c2/c30834/202011/t20201119_308800.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/11-%E7%A8%8B%E5%BA%8F%E5%91%98%E5%92%8C%E6%8A%80%E6%9C%AF%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E7%BA%A2%E7%BA%BF.md --- ### 11-014 — Using open-source code such as GPL in products: Open-source it per the license or switch licenses — don’t treat this as “no one cares” Original title: 用 GPL 等开源代码做产品，按许可证要求开源或换许可证，不当「没人管」 **Source text (English):** ### 14. Using open-source code such as GPL in products: Open-source it per the license or switch licenses — don’t treat this as “no one cares” - Cost: There is no cost involved. Before using someone else’s open-source code, check its license for any stated usage terms. The GPL family of licenses requires that any product built using it must also have its source code released, which conflicts with selling the product as closed-source software for profit. If such a conflict exists, you must switch to another license. The hard part is giving up a library you’ve already grown comfortable using. - In plain terms: Copyright infringement requires you to compensate the copyright holder based on their actual losses or the profits you earned from the infringement. If you commit infringement intentionally and under aggravating circumstances, you may be ordered to pay damages ranging from 1 to 5 times the original amount. One company hired a former employee of a competitor and developed software that was substantially similar to the competitor’s product. The company argued that since the competitor’s software used GPLv2, it was required to be open-source anyway. The Supreme People’s Court ruled that whether a developer complies with GPLv2 or not has no bearing on their copyright rights, and ordered the company to cease infringement and pay 500,000 yuan in damages. - Benefit: Copyright infringement demands compensation based on the rights holder’s actual losses or the infringer’s profits. If neither of these can be accurately calculated, damages are determined by how much it would cost to obtain a proper license for the same software. Intentional and aggravated infringement can also result in 1 to 5 times the standard compensation amount. If the infringement harms public interests, any illegal profits may be confiscated and fines imposed. A relevant official case is Supreme People’s Court Civil Appeal No. 51 of 2021. In this case, a defendant hired a former employee of a plaintiff and developed gateway software that was substantially similar to the plaintiff’s product. The defendant claimed the plaintiff’s software used GPLv2 and thus should have been open-source. The Supreme People’s Court reiterated that compliance with GPLv2 and copyright ownership are two separate issues, and ordered the defendant to cease infringement and pay 500,000 yuan in damages nationwide. - Evidence grade: B - Sources: Standing Committee of the National People's Congress (2020). Copyright Law (2020 Amendment, Articles 53, 54). ; Supreme People's Court of China Intellectual Property Court (2022). Case involving copyright infringement of "open source software" ((2021) Supreme People's Court Zhiminzhong No. 51). - Notes: This case makes it clear that “the other party used GPL code” cannot serve as justification for copying their software. Conversely, there are already effective court rulings in China where GPL authors successfully sue commercial entities that fail to release source code. No original text of these rulings could be found on the Supreme People’s Court website, so they are not cited here. This item is graded B because compliance with open-source licenses is governed only by general contract and copyright laws, without any specific legal provisions dedicated to this area. **Original text (Chinese):** ### 14. 用 GPL 等开源代码做产品，按许可证要求开源或换许可证，不当「没人管」 - 成本：不花钱。用别人的开源代码之前，看一眼它的许可证（作者写明的使用条件）。GPL 这一系要求用了它的产品也得把源码开出来，和闭源卖钱冲突，冲突就换一个。难在舍掉一个已经用顺手的库 - 说人话：侵犯著作权，按对方的损失或你挣到的钱赔，故意且情节严重的，能判到 1 到 5 倍。有家公司招了对手的前员工，做出实质相似的软件，辩称对方软件用了 GPLv2、本该开源。最高法认为对方开不开源不影响它的著作权，照样判停止侵害、赔 50 万元。 - 收益：侵犯著作权，按权利人的实际损失赔，或者按侵权人挣到的钱赔。这两样都算不清的，参照正常买这份授权要付多少钱来定。故意侵权并且情节严重的，可以判 1 到 5 倍赔偿。损害公共利益的，还可以没收违法所得并处罚款。官方案例：（2021）最高法知民终 51 号。被告招聘了原告的前员工，开发出的网关软件与原告软件实质相似。被告抗辩说，原告软件基于 GPLv2、本来就该开源。最高法认定「开发者自身是否违反 GPLv2 协议和是否享有软件著作权是两个独立问题」，判停止侵害、赔偿 50 万元（全国） - 证据等级：B - 来源：全国人大常委会 (2020). 著作权法（2020 年修正，第五十三、五十四条）. ；最高人民法院知识产权法庭 (2022). 涉「开源软件」著作权侵权案（（2021）最高法知民终 51 号）. - 备注：这个案子说明，「对方用了 GPL 代码」不能当成你抄它的理由。反过来，GPL 作者起诉不开源的商用方，在国内已经有生效判决，本节未在最高法官网找到原文，所以不引。定 B 级是因为守不守开源许可证，只能靠合同和著作权法里的通用规定管，没有一条专门的法条。 **Evidence:** B. This case makes it clear that “the other party used GPL code” cannot serve as justification for copying their software. Conversely, there are already effective court rulings in China where GPL authors successfully sue commercial entities that fail to release source code. No original text of these rulings could be found on the Supreme People’s Court website, so they are not cited here. This item is graded B because compliance with open-source licenses is governed only by general contract and copyright laws, without any specific legal provisions dedicated to this area. **Source summary:** Copyright infringement requires you to compensate the copyright holder based on their actual losses or the profits you earned from the infringement. If you commit infringement intentionally and under aggravating circumstances, you may be ordered to pay damages ranging from 1 to 5 times the original amount. One company hired a former employee of a competitor and developed software that was substantially similar to the competitor’s product. The company argued that since the competitor’s software used GPLv2, it was required to be open-source anyway. The Supreme People’s Court ruled that whether a developer complies with GPLv2 or not has no bearing on their copyright rights, and ordered the company to cease infringement and pay 500,000 yuan in damages. **Low-ROI detour:** Move “Using open-source code such as GPL in products: Open-source it per the license or switch licenses — don’t treat this as “no one cares”” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Copyright infringement requires you to compensate the copyright holder based on their actual losses or the profits you earned from the infringement. If you commit infringement intentionally and under aggravating circumstances, you may be ordered to pay damages ranging from 1 to 5 times the original amount. One company hired a former employee of a competitor and developed software that was substantially similar to the competitor’s product. The company argued that since the competitor’s software used GPLv2, it was required to be open-source anyway. The Supreme People’s Court ruled that whether a developer complies with GPLv2 or not has no bearing on their copyright rights, and ordered the company to cease infringement and pay 500,000 yuan in damages.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大常委会 (2020). 著作权法（2020 年修正，第五十三、五十四条）.](http://www.npc.gov.cn/npc/c2/c30834/202011/t20201119_308796.html); [最高人民法院知识产权法庭 (2022). 涉「开源软件」著作权侵权案（（2021）最高法知民终 51 号）.](https://ipc.court.gov.cn/zh-cn/news/view-3042.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/11-%E7%A8%8B%E5%BA%8F%E5%91%98%E5%92%8C%E6%8A%80%E6%9C%AF%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E7%BA%A2%E7%BA%BF.md --- ### 11-015 — Only collect personal data strictly necessary for the app’s operation; consent from guardians is required for users under 14, and the privacy policy must be clearly written. Original title: 做 App 只收业务必需的个人信息，14 岁以下要监护人同意，隐私政策写清楚 **Source text (English):** ### 15. Only collect personal data strictly necessary for the app’s operation; consent from guardians is required for users under 14, and the privacy policy must be clearly written. - Cost: No cost involved. Before launch, cross‑check the list of permissions the app requests against the privacy policy and remove any unnecessary permissions. The main challenge is that product teams often want to retain data “just in case it might be useful later.” - In plain terms: Only gather information that is genuinely needed for business purposes, and obtain consent from a guardian for any user under 14. For violations, regulators first order corrections and issue warnings, and may also confiscate illegal earnings; the app can be ordered to suspend or terminate its services. If the violation persists, fines up to 1 million RMB can be imposed on the app, while individuals directly responsible may be fined between 10,000 and 100,000 RMB. In severe cases, fines can reach 50 million RMB or 5 % of the previous year’s revenue, and responsible personnel may face fines from 100,000 to 1 million RMB. The term “directly responsible personnel” can include the technical and product staff who actually implement the app. - Benefit: Personal data should be processed only for a clear, legitimate purpose that is directly related to that purpose, using methods that minimize impact on individuals’ rights. Consent from the individual is required unless another legal basis applies. For users under 14, consent from parents or guardians is mandatory. Violations lead to regulatory orders to correct the problem, warnings, and confiscation of illegal earnings; the offending app may be suspended or shut down. Persistent breaches incur fines up to 1 million RMB, while responsible managers and staff may be fined between 10,000 and 100,000 RMB. In extreme cases, fines can exceed 50 million RMB or 5 % of annual revenue, and those individuals may be barred from serving as directors, supervisors, or executives of related companies. Criminal acts involving the sale or disclosure of personal data are covered under Section 4 (National). - Evidence grade: B - Sources: Standing Committee of the National People's Congress (2021). Personal Information Protection Law (Articles 6, 13, 31, 66). - Notes: In practice, the “directly responsible personnel” label often applies to developers and product managers. The Ministry of Industry and Information Technology regularly publishes lists of removed or penalized apps; however, no specific announcement was identified for this section, so it is not cited here. **Original text (Chinese):** ### 15. 做 App 只收业务必需的个人信息，14 岁以下要监护人同意，隐私政策写清楚 - 成本：不花钱。上线前把 App 申请的权限列表和隐私政策对一遍，能不要的权限就不要。难在产品那边总想多留一些「以后可能用得上」的数据 - 说人话：只收业务必需的信息，不满 14 岁的要监护人同意。违规的先责令改正，App 可能被停掉。拒不改正罚 100 万元以下，负责人罚 1 万到 10 万元。严重的罚 5000 万元以下或上年营业额的 5%，负责人罚 10 万到 100 万元，写代码和做产品的也可能算负责人。 - 收益：处理个人信息应当有明确合理的目的，与这个目的直接相关，并且采取对个人权益影响最小的方式。处理个人信息要取得个人同意，或者符合法定情形。不满 14 周岁的，必须取得父母或者监护人同意。违反的，由监管部门责令改正、给予警告、没收违法所得，对违法的 App 责令暂停或者终止提供服务。拒不改正的罚 100 万元以下，对直接负责的主管人员和其他直接责任人员罚 1 万到 10 万元。情节严重的罚 5000 万元以下，或者上一年度营业额 5% 以下。责任人员罚 10 万到 100 万元。这些人还可能被禁止在一定期限内担任相关企业的董事、监事、高管。出售或者提供个人信息构成犯罪的，见第 4 条（全国） - 证据等级：B - 来源：全国人大常委会 (2021). 个人信息保护法（第六、十三、三十一、六十六条）. - 备注：「直接责任人员」在实务里常常落到写代码和做产品的人头上。工信部定期通报下架违规 App，本节没有核实到具体是哪一期通报，所以不引。 **Evidence:** B. In practice, the “directly responsible personnel” label often applies to developers and product managers. The Ministry of Industry and Information Technology regularly publishes lists of removed or penalized apps; however, no specific announcement was identified for this section, so it is not cited here. **Source summary:** Only gather information that is genuinely needed for business purposes, and obtain consent from a guardian for any user under 14. For violations, regulators first order corrections and issue warnings, and may also confiscate illegal earnings; the app can be ordered to suspend or terminate its services. If the violation persists, fines up to 1 million RMB can be imposed on the app, while individuals directly responsible may be fined between 10,000 and 100,000 RMB. In severe cases, fines can reach 50 million RMB or 5 % of the previous year’s revenue, and responsible personnel may face fines from 100,000 to 1 million RMB. The term “directly responsible personnel” can include the technical and product staff who actually implement the app. **Low-ROI detour:** Move “Only collect personal data strictly necessary for the app’s operation; consent from guardians is required for users under 14, and the privacy policy must be clearly written.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Only gather information that is genuinely needed for business purposes, and obtain consent from a guardian for any user under 14. For violations, regulators first order corrections and issue warnings, and may also confiscate illegal earnings; the app can be ordered to suspend or terminate its services. If the violation persists, fines up to 1 million RMB can be imposed on the app, while individuals directly responsible may be fined between 10,000 and 100,000 RMB. In severe cases, fines can reach 50 million RMB or 5 % of the previous year’s revenue, and responsible personnel may face fines from 100,000 to 1 million RMB. The term “directly responsible personnel” can include the technical and product staff who actually implement the app.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 11-004 **Source links:** [全国人大常委会 (2021). 个人信息保护法（第六、十三、三十一、六十六条）.](http://www.npc.gov.cn/npc/c2/c30834/202108/t20210820_313088.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/11-%E7%A8%8B%E5%BA%8F%E5%91%98%E5%92%8C%E6%8A%80%E6%9C%AF%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E7%BA%A2%E7%BA%BF.md --- ### 11-016 — Before launching a website or app, complete ICP registration and retain logs for at least 6 months per classification protection requirements Original title: 网站、App 上线前先做 ICP 备案，按等级保护要求留 6 个月以上日志 **Source text (English):** ### 16. Before launching a website or app, complete ICP registration and retain logs for at least 6 months per classification protection requirements - Cost: Registration itself is free; using a cloud provider’s process takes a few weeks. Fees for classification protection assessments vary by level. Classification protection, also known as “DB”, is a set of national security management measures that classify systems based on their importance; small websites generally do not need to undergo assessments. - In plain terms: ICP registration costs nothing, and the cloud provider’s process takes a few weeks. Domestic servers without registration will be shut down. Providers that claim registration is free but charge fees face fines ranging from 100,000 to 1,000,000 yuan. You must retain logs for at least 6 months; failure to comply or causing any consequences results in fines of 10,000 to 100,000 yuan. - Benefit: Commercial internet information services require a license, while non-commercial ones need only registration. Operating without a license or registration is prohibited. Non-compliant sites will be ordered to make corrections by telecom authorities; refusal leads to site closure. Unlicensed operators face confiscation of illegal earnings plus fines of 3 to 5 times those earnings, or fines ranging from 100,000 to 1,000,000 yuan. Failure to display the ICP registration number on a website’s homepage incurs fines of 5,000 to 50,000 yuan. Network operators must develop security policies under classification protection rules, defend against attacks, retain logs for at least 6 months, and encrypt and back up data by category. Non-compliance leads to corrective orders and warnings; persistent violations result in fines of 10,000 to 100,000 yuan for operators and 5,000 to 50,000 yuan for responsible personnel nationwide. - Evidence grade: A - Sources:State Council of China (2011). Measures for the Administration of Internet Information Services (revised in 2011, Articles 4, 19, and 22). ; National People’s Congress Standing Committee (2025). Cybersecurity Law (revised in 2025, January 1, 2026) Effective on the same day, Articles 23 and 61; the 2016 version is Article 21 and 59). - Notes: Domestic servers cannot be accessed via domain names without ICP registration. Details on how to register, associated penalties for missing registration numbers, and how to verify a provider’s qualifications are covered in Section 26, Item 4 (domestic servers must be registered). Common pitfalls include registering as a personal non-commercial site while actually charging fees, and failing to update registration after changing domains or operators. Keeping logs for 6 months is both a legal obligation and a safeguard; they can prove your innocence in case of incidents. **Original text (Chinese):** ### 16. 网站、App 上线前先做 ICP 备案，按等级保护要求留 6 个月以上日志 - 成本：备案免费，走云厂商的流程大概几周。等级保护测评按级别收费。等级保护简称等保，是国家按系统重要程度分级、要求网站和系统做到的一套安全管理动作，小站一般不需要做测评 - 说人话：备案不要钱，走云厂商流程大概几周，境内服务器不备案会被关站。备案说不收费、实际在收钱的，罚 10 万到 100 万元。日志要留满 6 个月，拒不改正或出了后果的罚 1 万到 10 万元。 - 收益：经营性的互联网信息服务实行许可，非经营性的实行备案。没有取得许可、或者没有备案的，不得从事。未备案的，由电信管理机构责令改正，拒不改正的责令关闭网站。未经许可经营的，没收违法所得，并罚违法所得的 3 到 5 倍，或者罚 10 万到 100 万元。网站主页不标备案号，罚 5000 元到 5 万元。网络运营者要按等级保护制度（等保）制定安全管理制度、防范攻击、留存网络日志不少于 6 个月、对数据分类备份加密。不履行的，责令改正、给予警告。拒不改正或者造成后果的，罚 1 万到 10 万元，主管人员罚 5000 元到 5 万元（全国） - 证据等级：A - 来源：国务院 (2011). 互联网信息服务管理办法（2011 年修订，第四、十九、二十二条）. ；全国人大常委会 (2025). 网络安全法（2025 年修正，2026 年 1 月 1 日施行，第二十三、六十一条；2016 年文本为第二十一、五十九条）. - 备注：境内服务器不备案，域名根本解析不了。备案怎么办、不挂备案号罚多少、怎么查服务商有没有资质，见第 26 节第 4 条（服务器放境内就要备案）。常见的坑有两种：备案成个人非经营性，实际却在收费；换了域名或者换了主体，没去变更备案。日志留 6 个月既是义务也是自保，出事时能证明不是你干的。 **Evidence:** A. Domestic servers cannot be accessed via domain names without ICP registration. Details on how to register, associated penalties for missing registration numbers, and how to verify a provider’s qualifications are covered in Section 26, Item 4 (domestic servers must be registered). Common pitfalls include registering as a personal non-commercial site while actually charging fees, and failing to update registration after changing domains or operators. Keeping logs for 6 months is both a legal obligation and a safeguard; they can prove your innocence in case of incidents. **Source summary:** ICP registration costs nothing, and the cloud provider’s process takes a few weeks. Domestic servers without registration will be shut down. Providers that claim registration is free but charge fees face fines ranging from 100,000 to 1,000,000 yuan. You must retain logs for at least 6 months; failure to comply or causing any consequences results in fines of 10,000 to 100,000 yuan. **Low-ROI detour:** Move “Before launching a website or app, complete ICP registration and retain logs for at least 6 months per classification protection requirements” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “ICP registration costs nothing, and the cloud provider’s process takes a few weeks. Domestic servers without registration will be shut down. Providers that claim registration is free but charge fees face fines ranging from 100,000 to 1,000,000 yuan. You must retain logs for at least 6 months; failure to comply or causing any consequences results in fines of 10,000 to 100,000 yuan.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 26-004 **Source links:** [国务院 (2011). 互联网信息服务管理办法（2011 年修订，第四、十九、二十二条）.](https://www.gov.cn/gongbao/content/2011/content_1860864.htm); 全国人大常委会 (2025). 网络安全法（2025 年修正，2026 年 1 月 1 日施行，第二十三、六十一条; [2016 年文本为第二十一、五十九条）.](https://www.cac.gov.cn/2025-12/29/c_1768735112911946.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/11-%E7%A8%8B%E5%BA%8F%E5%91%98%E5%92%8C%E6%8A%80%E6%9C%AF%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E7%BA%A2%E7%BA%BF.md --- ### 11-017 — Before offering generative AI services to the public, conduct required safety assessments and algorithm registration; mark all generated content Original title: 对公众提供生成式 AI 服务前先按规定做安全评估和算法备案，生成内容加标识 **Source text (English):** ### 17. Before offering generative AI services to the public, conduct required safety assessments and algorithm registration; mark all generated content - Cost: There is no monetary cost, but you must follow procedures set by internet regulators — completing them takes some time. Small personal tools that are not made available to the public do not fall under these rules. - In plain terms: If you offer generative AI services with public influence or social mobilization potential to the general public, you must perform a safety assessment and register the algorithm per national regulations before launch. Any changes or shutdowns also require filing updates or cancellation paperwork. All generated images and videos must be clearly marked. Tools meant solely for personal use and not open to the public are exempt from these requirements. The regulation itself does not specify penalties; violations are handled under the Cybersecurity Law, Data Security Law, and Personal Information Protection Law. - Benefit: Providers of generative AI services that can shape public opinion or mobilize people must conduct safety assessments, register their algorithms, and handle subsequent updates or cancellations as required by law. “Public influence” or “social mobilization potential” means the ability to affect how people think or to organize them. Providers must also add identifying marks to any generated images or videos. This regulation took effect nationwide on August 15, 2023. - Evidence grade: B - Sources: Cyberspace Administration of China and seven other departments (2023). Interim Measures for the Management of Generative Artificial Intelligence Services (Articles 12, 17). - Notes: The regulation itself does not state exact penalty amounts. Violations are penalized under the Cybersecurity Law, Data Security Law, and Personal Information Protection Law, which is why this item is rated B. No civil cases involving copyright or portrait rights violations caused by AI‑generated content are cited here, as the original texts were not verified on the Supreme People’s Court website. **Original text (Chinese):** ### 17. 对公众提供生成式 AI 服务前先按规定做安全评估和算法备案，生成内容加标识 - 成本：不花钱，但要走网信部门的流程，办下来要花些时间。个人做的小工具只要不对公众开放，就不触发这一套 - 说人话：面向公众、能影响舆论或动员人的生成式 AI 服务，上线前要做安全评估、办算法备案，改了或停了还要办变更、注销。生成的图片和视频要加标识。自己用、不对公众开放的小工具不用管这些。违反了按网络安全法等法律处罚。 - 收益：提供具有舆论属性或者社会动员能力的生成式人工智能服务，应当按国家规定开展安全评估，并按算法推荐管理规定办算法备案，以及后续的变更、注销手续。舆论属性或者社会动员能力，指的是能影响公众看法，或者能把人组织动员起来。提供者应当对图片、视频等生成内容进行标识。办法自 2023 年 8 月 15 日施行（全国） - 证据等级：B - 来源：国家互联网信息办公室等七部门 (2023). 生成式人工智能服务管理暂行办法（第十二、十七条）. - 备注：这个办法自己没写罚多少钱。违反了要回到网络安全法、数据安全法、个人信息保护法里找处罚，所以定 B 级。用 AI 生成的内容侵犯别人著作权、肖像的民事案例，本节未在最高法官网核实原文，不引。低价转卖境外大模型接口的中转站，见本节第 19 条（AI 中转站）。 **Evidence:** B. The regulation itself does not state exact penalty amounts. Violations are penalized under the Cybersecurity Law, Data Security Law, and Personal Information Protection Law, which is why this item is rated B. No civil cases involving copyright or portrait rights violations caused by AI‑generated content are cited here, as the original texts were not verified on the Supreme People’s Court website. **Source summary:** If you offer generative AI services with public influence or social mobilization potential to the general public, you must perform a safety assessment and register the algorithm per national regulations before launch. Any changes or shutdowns also require filing updates or cancellation paperwork. All generated images and videos must be clearly marked. Tools meant solely for personal use and not open to the public are exempt from these requirements. The regulation itself does not specify penalties; violations are handled under the Cybersecurity Law, Data Security Law, and Personal Information Protection Law. **Low-ROI detour:** Move “Before offering generative AI services to the public, conduct required safety assessments and algorithm registration; mark all generated content” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If you offer generative AI services with public influence or social mobilization potential to the general public, you must perform a safety assessment and register the algorithm per national regulations before launch. Any changes or shutdowns also require filing updates or cancellation paperwork. All generated images and videos must be clearly marked. Tools meant solely for personal use and not open to the public are exempt from these requirements. The regulation itself does not specify penalties; violations are handled under the Cybersecurity Law, Data Security Law, and Personal Information Protection Law.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 11-019 **Source links:** [国家互联网信息办公室等七部门 (2023). 生成式人工智能服务管理暂行办法（第十二、十七条）.](https://www.gov.cn/zhengce/zhengceku/202307/content_6891752.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/11-%E7%A8%8B%E5%BA%8F%E5%91%98%E5%92%8C%E6%8A%80%E6%9C%AF%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E7%BA%A2%E7%BA%BF.md --- ### 11-018 — Do not build or distribute tools that skip or block another app's advertisements Original title: 不做、不发自动跳过或屏蔽别家 App 广告的工具，免费、不联网也可能被判不正当竞争 **Source text (English):** ### 18. Do not build or distribute tools that skip or block another app's advertisements - Cost: Avoiding the project costs no money; legal review and compliance work require time. - In plain terms: Chinese courts have treated some ad-skipping or ad-blocking tools as unfair competition, including cases involving unpaid tools and monetary damages. - Applicability and limits: Outcomes depend on how a tool works and the parties involved. The original entry cites the decisions and applicable statute. - Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below. **Original text (Chinese):** ### 18. 不做、不发自动跳过或屏蔽别家 App 广告的工具，免费、不联网也可能被判不正当竞争 - 成本：不花钱。代价是放掉一个很受欢迎的小工具。难在你觉得自己没挣钱，只是替用户点了一下「跳过」 - 说人话：做软件替用户跳过、屏蔽别家 App 的广告，会被对方告不正当竞争。不收钱也可能算，法律管的经营者包括提供服务的个人。有浏览器默认屏蔽芒果TV 的片头广告，赔了 80 万元。有 App 让人直接跳过芒果TV 的开屏广告，赔了 8 万元损失。 - 收益：法律规定，经营者不得利用技术手段，妨碍、破坏其他经营者合法提供的网络产品或服务正常运行。这里的经营者，指提供商品或服务的自然人、法人和非法人组织。给对方造成损害的，按对方的实际损失赔，或者按你因此得到的好处赔，再加上对方为制止侵权花的合理开支。市场监管部门还可以罚 10 万到 100 万元，情节严重的罚 100 万到 500 万元。官方案例：720 浏览器的内置功能默认拦截芒果TV 网站的片头广告和暂停广告。一审驳回了芒果TV 的起诉。广州知识产权法院二审改判，认定构成不正当竞争，判赔经济损失和合理开支 80 万元。2021 年最高法把它列为典型案例。「拦精灵」App 让用户直接跳过芒果TV 的开屏广告。一审判它停止，赔经济损失 8 万元、合理开支 1 万元。2024 年 4 月，北京知识产权法院二审维持。二审认为它实际是把开屏广告屏蔽了，不只是替用户点「跳过」（全国） - 证据等级：A - 来源：全国人大常委会 (2025 年修订). 反不正当竞争法（第二、十三、二十二、二十九条）. ；最高人民法院 (2021). 人民法院反垄断和反不正当竞争典型案例（案例五：「720浏览器」不正当竞争纠纷，（2018）粤73民终1022号）. ；北京政法网 (2024-04-18). 「芒果TV」起诉「拦精灵」不正当竞争案，二审胜诉（来源：京法网事）. ；《财经》客户端 (2023-09-10). App屏蔽开屏广告，腾讯发律师函要求下架，合理吗？（财经E法 樊瑞）. （网页存档 ） - 备注：两起判决用的是修订前的条文。2025 年修订后，这一条挪到第十三条，还加上了数据、算法和平台规则。二审法院说判的是屏蔽，用户自己点「跳过」不受影响。2023 年 8 月，安卓上的免费跳广告工具「李跳跳」收到腾讯的律师函。律师函说它屏蔽了腾讯浏览器的广告，构成不正当竞争，要它 48 小时内下架。开发者说它是公益性质、不盈利，报道说它只收零星打赏，但它还是宣布无限期停更，几款同类软件也停了。此事只有媒体报道，没有起诉，也没有判决。个人开发者收到律师函，要么停手，要么自己花钱请律师应诉。一审普通程序 6 个月起，律师费一般自己出。自己写个脚本只给自己用，没找到被追究的案例。卖抢票软件按不正当竞争赔钱，见本节第 3 条（抢票秒杀脚本）。受益人是你自己。 **Evidence:** A. Outcomes depend on how a tool works and the parties involved. The original entry cites the decisions and applicable statute. **Source summary:** Chinese courts have treated some ad-skipping or ad-blocking tools as unfair competition, including cases involving unpaid tools and monetary damages. **Low-ROI detour:** Move “Do not build or distribute tools that skip or block another app's advertisements” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Chinese courts have treated some ad-skipping or ad-blocking tools as unfair competition, including cases involving unpaid tools and monetary damages.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 11-003 **Source links:** [全国人大常委会 (2025 年修订). 反不正当竞争法（第二、十三、二十二、二十九条）.](https://flk.npc.gov.cn/detail?id=ff808181971552b40197b1016efc5437); [最高人民法院 (2021). 人民法院反垄断和反不正当竞争典型案例（案例五：「720浏览器」不正当竞争纠纷，（2018）粤73民终1022号）.](https://www.court.gov.cn/zixun/xiangqing/324491.html); [北京政法网 (2024-04-18). 「芒果TV」起诉「拦精灵」不正当竞争案，二审胜诉（来源：京法网事）.](https://www.bj148.org/sa1/ajbb/202404/t20240418_1664299.html); [《财经》客户端 (2023-09-10). App屏蔽开屏广告，腾讯发律师函要求下架，合理吗？（财经E法 樊瑞）.](https://www.mycaijing.com/article/detail/500930?source_id=40) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/11-%E7%A8%8B%E5%BA%8F%E5%91%98%E5%92%8C%E6%8A%80%E6%9C%AF%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E7%BA%A2%E7%BA%BF.md --- ### 11-019 — Do not resell overseas AI model access through an unlicensed proxy service Original title: 不搭「AI 中转站」低价转卖境外大模型接口：上海已有站长被刑事拘留 **Source text (English):** ### 19. Do not resell overseas AI model access through an unlicensed proxy service - Cost: Not launching avoids infrastructure, compliance, and customer-data handling costs. - In plain terms: The source describes a Shanghai operator detained for 37 days in connection with an AI proxy service and reports national security warnings about unlicensed services and user data. - Applicability and limits: Detention is not a conviction. The source distinguishes the reported case from official risk guidance; current licensing rules require local legal review. - Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below. **Original text (Chinese):** ### 19. 不搭「AI 中转站」低价转卖境外大模型接口：上海已有站长被刑事拘留 - 成本：不花钱。代价是放掉一门门槛低、流水看着不错的副业。真想做模型聚合就走正路，办经营许可、接有官方授权的模型，钱和时间都要花不少 - 说人话：AI 中转站就是低价转卖境外大模型接口的网站。上海有个站长因此被刑事拘留 37 天，取保后他自己说肯定会被判刑，已经退赔退赃。国家安全部也发过提示，说不少中转站没有运营资质，还私自把用户数据传到境外。 - 收益：国家安全部 2026 年 6 月发布风险提示。提示说，AI 中转站是夹在用户和模型厂商官方服务之间的代理层。部分中转站运营资质缺失。有的没取得数据出境的合规资质，也没走安全评估的法定流程，就把用户输入的数据传到境外服务器。有的还能让用户绕过网络访问、官方授权和跨境传输的限制。《中国新闻周刊》2026 年 6 月报道了一个案子。2026 年 5 月，一名上海的中转站站长在技术社区发了关停声明。他说自己因为非法获取大模型接口，被上海警方刑事拘留 37 天，现在取保候审。他说「将来肯定会被判刑」，已经退赔退赃，还要交罚金。报道说，这类中转站批量注册或购买境外大模型的订阅账号，在海外架服务器当跳板，再低价转卖给国内用户（全国 / 上海） - 证据等级：C - 来源：国家安全部 (2026). 「AI中转站」，风险要防范. （数字中国建设峰会官网转载国家安全部微信公众号）；中国新闻周刊 (2026-06-22). AI中转站，面临整治「风暴」（记者孟倩）. （网页存档 ） - 备注：此案只有媒体报道和当事人自述，没有判决，也没有警方通报，按什么罪名办没有官方说法。网上流传的具体罪名和刑期出自律师文章，本书不引。所以不能说「做中转站一定犯罪」，只能说已经有人因此被刑事拘留。正规做模型聚合，收费要办经营许可，见第 26 节第 2 条（收费的网站要许可证）。对公众提供生成式 AI 服务要备案，见本节第 17 条（生成式 AI 安全评估）。把用户数据传到境外有法定条件，见第 26 节第 10 条（用户信息出境）。用中转站的人另有风险，见第 14 节第 10 条（AI 中转站）。受益人是你自己。 **Evidence:** C. Detention is not a conviction. The source distinguishes the reported case from official risk guidance; current licensing rules require local legal review. **Source summary:** The source describes a Shanghai operator detained for 37 days in connection with an AI proxy service and reports national security warnings about unlicensed services and user data. **Low-ROI detour:** Move “Do not resell overseas AI model access through an unlicensed proxy service” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The source describes a Shanghai operator detained for 37 days in connection with an AI proxy service and reports national security warnings about unlicensed services and user data.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 11-017; 14-010; 26-002; 26-010 **Source links:** [国家安全部 (2026). 「AI中转站」，风险要防范.](https://www.szzg.gov.cn/2026/xwzx/szkx/202606/t20260608_5331487.htm); [中国新闻周刊 (2026-06-22). AI中转站，面临整治「风暴」（记者孟倩）.](https://www.chinanews.com/cj/2026/06-22/10644787.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/11-%E7%A8%8B%E5%BA%8F%E5%91%98%E5%92%8C%E6%8A%80%E6%9C%AF%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E7%BA%A2%E7%BA%BF.md --- ## 12. Starting and Running a Business Original chapter title: 创业与做生意：别把家底赔进去 [← 回总目录](../README.md) 这一节只算钱和法律责任，不折算成寿命。开一家店、办一家公司，哪一步会把你自己的钱、家里的钱、配偶的钱一起赔进去？法律怎么规定，能不能提前隔开？最容易把家底赔进去、又最省事就能避开的条目，放在最前面。所以签字类的条目靠前，要自己动手做的方法靠后。只凭经验写、没有文献支撑的，标 C 级。 本节条目按主题分成下面几块，括号里是条号。 **开张前别押上家底**：只拿亏得起的钱创业（第 1 条），不给公司贷款签个人担保（第 2 条），开张前选对主体（第 3 条），不当挂名股东（第 4 条），加盟前先查备案（第 5 条），花钱请人代运营网店之前问清（第 24 ### 12-001 — Only invest money you can afford to lose — never use family savings or borrowed funds Original title: 只拿亏得起的钱创业，不动家底、不借钱开张 **Source text (English):** ### 1. Only invest money you can afford to lose — never use family savings or borrowed funds - Cost: Zero upfront cost. Before you start, set a personal limit: this is the maximum amount you can lose without affecting your mortgage payments, child support, or medical expenses. Do not invest any more than this figure. Family funds and borrowed money must be excluded from this limit. The real challenge arises when your business starts showing promise — you must resist the urge to pour in extra capital. - In plain terms: Any debts incurred by a sole proprietorship must be repaid using your personal assets and funds. If it’s unclear whether the business was run by the whole family, all family assets become liable. Even forming a corporation does not offer protection: when a company defaults on its debts, creditors may demand immediate payment of any portion of the subscribed registered capital that was promised but not yet paid. Therefore, your investment cap must be determined based on the principle: “I can afford to lose this amount without affecting my mortgage or medical bills.” - Benefit: Losing money is not the only risk. For sole proprietorships, debts are tied to personal assets if the business is run by one individual; if ownership is shared or unclear, the entire family’s assets become liable. Jointly signed debts between spouses are considered mutual obligations; even debts acknowledged later by one spouse are included. If a spouse took out a loan in their own name, it still counts as a joint debt if the creditor proves it was used for the couple’s shared business. Corporations face similar rules: when a company cannot meet its debt obligations, creditors may demand immediate payment of any unpaid portion of the subscribed registered capital promised by shareholders (nationwide). - Evidence grade: B - Sources: National People's Congress (2020). Civil Code (Articles 56, 1064). ; National People's Congress Standing Committee (2023). Company Law (revised in 2023, Articles 47, 54). - Notes: “Money you can afford to lose” means an amount that won’t force you to sell your home or borrow from relatives. No verifiable official statistics on business survival rates or average lifespan were found on the websites of China’s National Bureau of Statistics or State Administration for Market Regulation. Hence, no numerical figures are included here; only legal consequences are outlined, warranting a grade B rating. **Original text (Chinese):** ### 1. 只拿亏得起的钱创业，不动家底、不借钱开张 - 成本：不花钱。动手前先给自己定一个数：这笔钱全亏光，也不影响你还房贷、养孩子、看病。超过这个数就不投。家里人的钱和借来的钱，不算在这个数里。难的是生意看着有起色的时候，忍住不再往里追加。 - 说人话：个体户欠的钱，要拿你自己名下的钱和东西还。分不清是不是全家一起做的，就拿全家的财产还。开公司也不保险：公司还不上债的时候，你当初答应出、还没到期的那笔出资，会被要求提前掏出来。所以投多少，按「全亏光也照样还房贷、看病」来定。 - 收益：亏了不只是钱没了。个体工商户欠的债，如果生意是你一个人做的，要拿你自己名下的钱和东西还（以个人财产承担）。如果是全家一起做的，或者分不清是谁做的，要拿全家的钱和东西还（以家庭财产承担）。夫妻两人都签了字的债，算两个人一起还的共同债务。一方事后点了头的，也算。一方用自己名义借的钱，只要债主能证明这笔钱用在了两口子一起做的生意上，照样两个人一起还。公司这边也有一条：公司还不上到期的债时，股东当初在注册资本里答应出、还没到缴纳期限的那笔钱（认缴出资），债主可以要求他提前交出来（全国） - 证据等级：B - 来源：全国人大 (2020). 民法典（第五十六、一千零六十四条）. ；全国人大常委会 (2023). 公司法（2023 年修订，第四十七、五十四条）. - 备注：「亏得起」的意思是：这笔钱全亏掉，你也不用卖房，不用找亲戚借钱补窟窿。有多少企业能活下来、平均活几年，这类官方统计本次在国家统计局和市场监管总局官网都没找到能核实的原文。所以正文不写数字，只写法律后果，定 B 级。 **Evidence:** B. “Money you can afford to lose” means an amount that won’t force you to sell your home or borrow from relatives. No verifiable official statistics on business survival rates or average lifespan were found on the websites of China’s National Bureau of Statistics or State Administration for Market Regulation. Hence, no numerical figures are included here; only legal consequences are outlined, warranting a grade B rating. **Source summary:** Any debts incurred by a sole proprietorship must be repaid using your personal assets and funds. If it’s unclear whether the business was run by the whole family, all family assets become liable. Even forming a corporation does not offer protection: when a company defaults on its debts, creditors may demand immediate payment of any portion of the subscribed registered capital that was promised but not yet paid. Therefore, your investment cap must be determined based on the principle: “I can afford to lose this amount without affecting my mortgage or medical bills.” **Low-ROI detour:** Move “Only invest money you can afford to lose — never use family savings or borrowed funds” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Any debts incurred by a sole proprietorship must be repaid using your personal assets and funds. If it’s unclear whether the business was run by the whole family, all family assets become liable. Even forming a corporation does not offer protection: when a company defaults on its debts, creditors may demand immediate payment of any portion of the subscribed registered capital that was promised but not yet paid. Therefore, your investment cap must be determined based on the principle: “I can afford to lose this amount without affecting my mortgage or medical bills.”” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大 (2020). 民法典（第五十六、一千零六十四条）.](https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml); [全国人大常委会 (2023). 公司法（2023 年修订，第四十七、五十四条）.](https://www.gov.cn/yaowen/liebiao/202312/content_6923395.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md --- ### 12-002 — Never sign personal guarantees for corporate loans; spouses should definitely avoid signing too Original title: 不给公司贷款签个人担保，配偶更不要跟着签 **Source text (English):** ### 2. Never sign personal guarantees for corporate loans; spouses should definitely avoid signing too - Cost: Zero expense. When a bank, supplier, or landlord asks you to sign a “personal joint and several guarantee” or requests your spouse’s signature, pause first. Signing such a document means you voluntarily waive the legal protection that shields personal assets from corporate debts (i.e. the principle of limited liability). Avoid signing if at all possible. If signing is unavoidable, opt for a “general guarantee” and explicitly state the maximum amount you agree to cover. The tough part is that parties often threaten “no loan release without your signature” — you must stand your ground. - In plain terms: What you’re signing is a “joint and several liability guarantee”. If the company fails to repay its debts, creditors can bypass the company entirely and demand repayment from you. Choosing a “general guarantee” means creditors must first sue the company and liquidate all its assets before they can seek any repayment from you. If your spouse also signs the document, both of your personal assets become collateral, effectively nullifying the limited liability protection afforded by a limited liability company. - Benefit: The wording in a guarantee contract essentially translates to “if the debtor fails to repay, you are obligated to pay instead”. For contracts labeled “joint and several liability guarantee”, creditors can skip suing the company and demand payment directly from you. For “general guarantee” contracts, creditors must first initiate legal proceedings against the company and liquidate its assets; only after that can they seek any remaining balance from you. Debts jointly guaranteed by both spouses are treated as joint and several debts, and any subsequent approval by one spouse also renders them jointly liable. Once a spouse signs the guarantee, both parties’ assets become collateral for the debt (nationwide, effective since 2021). - Evidence grade: A - Sources: National People's Congress (2020). Civil Code (Articles 681, 687, 688, 1064). - Notes: Most banks require shareholders of small and micro enterprises to sign personal joint and several guarantees when issuing loans. This guideline is not meant to discourage you from taking out loans; rather, it urges you to fully understand what you’re agreeing to before signing. Also, cap the total guaranteed amount within the “affordable loss threshold” specified in guideline 1 (i.e. only risk capital you can afford to lose when starting a business). For general rules governing promissory notes and guarantee contracts, refer to Section 8, Clause 18. **Original text (Chinese):** ### 2. 不给公司贷款签个人担保，配偶更不要跟着签 - 成本：不花钱。银行、供应商、房东要你签「股东个人连带担保」或者「配偶签字」时，先停一下。签那一页，等于你亲手放弃了「公司的债不找个人」这层保护（放弃有限责任）。能不签就不签。非签不可，就只签「一般保证」，并且写清自己最多担保多少钱。难的是对方常说「不签就不放款」，要顶得住。 - 说人话：签的是「连带责任保证」，公司还不上钱，债主可以绕开公司直接找你要。写「一般保证」才是先告公司，卖完公司财产还差多少才轮到你。配偶跟着签字，两个人的家产一起搭进去，有限公司的「有限」对你个人就不算数了。 - 收益：担保书上的那句话，意思就是「欠钱的人不还，由你来还」。写成「连带责任保证」的，债主可以不去找公司，直接上门找你要。写成「一般保证」的，债主得先去告公司或者去仲裁，再请法院把公司的财产强制卖掉抵债。卖完还差多少，才轮到你补。夫妻两人都签了字的债，算两个人一起还的共同债务。一方事后点了头的，也算。配偶签了字，就是两个人的家产一起搭进去（全国，2021 年起） - 证据等级：A - 来源：全国人大 (2020). 民法典（第六百八十一、六百八十七、六百八十八、一千零六十四条）. - 备注：银行给小微企业放贷款，几乎都要股东个人签连带担保。贷款照样可以贷，只是签字之前要弄清楚这一页签掉的是什么，再把担保的金额压在第 1 条（只拿亏得起的钱创业）那个「亏得起」的数以内。借条和担保书的一般规则，见第 8 节第 18 条。 **Evidence:** A. Most banks require shareholders of small and micro enterprises to sign personal joint and several guarantees when issuing loans. This guideline is not meant to discourage you from taking out loans; rather, it urges you to fully understand what you’re agreeing to before signing. Also, cap the total guaranteed amount within the “affordable loss threshold” specified in guideline 1 (i.e. only risk capital you can afford to lose when starting a business). For general rules governing promissory notes and guarantee contracts, refer to Section 8, Clause 18. **Source summary:** What you’re signing is a “joint and several liability guarantee”. If the company fails to repay its debts, creditors can bypass the company entirely and demand repayment from you. Choosing a “general guarantee” means creditors must first sue the company and liquidate all its assets before they can seek any repayment from you. If your spouse also signs the document, both of your personal assets become collateral, effectively nullifying the limited liability protection afforded by a limited liability company. **Low-ROI detour:** Move “Never sign personal guarantees for corporate loans; spouses should definitely avoid signing too” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “What you’re signing is a “joint and several liability guarantee”. If the company fails to repay its debts, creditors can bypass the company entirely and demand repayment from you. Choosing a “general guarantee” means creditors must first sue the company and liquidate all its assets before they can seek any repayment from you. If your spouse also signs the document, both of your personal assets become collateral, effectively nullifying the limited liability protection afforded by a limited liability company.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-018 **Source links:** [全国人大 (2020). 民法典（第六百八十一、六百八十七、六百八十八、一千零六十四条）.](https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md --- ### 12-003 — Choosing the right legal entity before launching: sole proprietors and general partners are fully liable, while limited liability companies offer “limited” liability Original title: 开张前选对主体：个体户和合伙人赔到底，有限公司才「有限」 **Source text (English):** ### 3. Choosing the right legal entity before launching: sole proprietors and general partners are fully liable, while limited liability companies offer “limited” liability - Cost: Registration can be completed online via local government portals in just a few hours. After establishing a limited liability company, monthly bookkeeping and tax filing become ongoing expenses — either you handle them yourself (which takes time) or you hire a professional accountant, with costs varying by region. - In plain terms: Sole proprietors and general partners bear unlimited personal liability — they must repay all debts incurred by their business. Shareholders of a limited liability company, however, are liable only up to the amount they agreed to contribute at incorporation. That said, they must actually pay in that full amount within five years; if the registered capital is set at 1 million, that is the maximum potential debt they could face. Mixing personal and corporate finances nullifies this “limited” protection. - Benefit: Debts incurred by a sole proprietorship must be repaid using the owner’s personal assets or those of their family. General partners in a partnership also bear unlimited joint and several liability — they must repay all partnership debts, with creditors allowed to demand full repayment from any single partner. Limited partners in a limited partnership are liable only up to their subscribed registered capital. The same rule applies to shareholders of a limited liability company. Nevertheless, this “limited” liability protection ceases to apply in three specific scenarios: first, the subscribed amount must be fully paid within five years of incorporation; otherwise creditors may demand early repayment if the company cannot meet its obligations. Second, any withdrawn capital must be returned. Third, using the company merely as a shield to evade debts invalidates this protection — this also applies to single‑shareholder firms where no clear separation exists between corporate and personal finances. In all such cases, shareholders or partners remain personally liable for all corporate debts (nationwide, effective July 2024). - Evidence grade: A - Sources: National People's Congress (2020). Civil Code (Article 56). ; National People's Congress Standing Committee (2006). Partnership Enterprise Law (revised in 2006, Article 2). ; Standing Committee of the National People's Congress (2023). Company Law (revised in 2023, Articles 4, 23, 47, 53, 54). - Notes: The “limited” liability principle hinges on strict separation between corporate and personal finances: corporate accounts must not be used for personal expenses, and complete financial records must be maintained. Avoid inflating the registered capital merely for appearance’s sake; the subscribed amount must be paid in full within five years. Setting it at 1 million means you could potentially owe up to 1 million in debts. **Original text (Chinese):** ### 3. 开张前选对主体：个体户和合伙人赔到底，有限公司才「有限」 - 成本：登记在当地政务服务网上办，一次几个小时。开了有限公司之后每个月要记账报税，这是长期的开销：自己做花时间，请人代记账花钱，各地价格不同。 - 说人话：个体户和普通合伙人要赔到底，欠多少还多少。有限公司的股东只赔自己注册时答应出的那个数。但答应了多少，5 年内就要真拿出多少：填 100 万，就是可能欠着 100 万。公司账和自家账混着用，「有限」也会失效。 - 收益：个体工商户欠的债，要拿个人的钱和东西还，或者拿全家的钱和东西还。普通合伙企业的合伙人，对合伙企业的债承担无限连带责任。意思是欠多少还多少，还不完不算完。债主还可以只揪住其中一个人，要他还全部。有限合伙不一样，里面的有限合伙人只赔到自己答应出的那笔钱（以认缴出资为限）为止。有限责任公司的股东也是只赔到自己答应出的那笔钱（以认缴出资额为限）。但「有限」会在三种情况下失效。一是答应出的钱要在公司成立起 5 年内真交齐，公司还不上到期的债时，债主可以要求提前交。二是已经投进去又抽走的钱（抽逃出资）要还回来。三是拿公司当壳子躲债。只有一个股东的公司，又证明不了公司的钱和自己的钱是分开的，也算在这第三种里。这两种做法之下，公司的债你个人要跟着一起还（承担连带责任）（全国，2024 年 7 月起） - 证据等级：A - 来源：全国人大 (2020). 民法典（第五十六条）. ；全国人大常委会 (2006). 合伙企业法（2006 年修订，第二条）. ；全国人大常委会 (2023). 公司法（2023 年修订，第四、二十三、四十七、五十三、五十四条）. - 备注：「有限」的前提是公私分明：公司账户和个人账户不混着用，不用公司的钱付家里的开销，账目留全。注册资本别为了好看填大数。认缴多少，5 年内就要真拿出多少。填 100 万，就是 100 万的潜在债务。 **Evidence:** A. The “limited” liability principle hinges on strict separation between corporate and personal finances: corporate accounts must not be used for personal expenses, and complete financial records must be maintained. Avoid inflating the registered capital merely for appearance’s sake; the subscribed amount must be paid in full within five years. Setting it at 1 million means you could potentially owe up to 1 million in debts. **Source summary:** Sole proprietors and general partners bear unlimited personal liability — they must repay all debts incurred by their business. Shareholders of a limited liability company, however, are liable only up to the amount they agreed to contribute at incorporation. That said, they must actually pay in that full amount within five years; if the registered capital is set at 1 million, that is the maximum potential debt they could face. Mixing personal and corporate finances nullifies this “limited” protection. **Low-ROI detour:** Move “Choosing the right legal entity before launching: sole proprietors and general partners are fully liable, while limited liability companies offer “limited” liability” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Sole proprietors and general partners bear unlimited personal liability — they must repay all debts incurred by their business. Shareholders of a limited liability company, however, are liable only up to the amount they agreed to contribute at incorporation. That said, they must actually pay in that full amount within five years; if the registered capital is set at 1 million, that is the maximum potential debt they could face. Mixing personal and corporate finances nullifies this “limited” protection.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大 (2020). 民法典（第五十六条）.](https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml); [全国人大常委会 (2006). 合伙企业法（2006 年修订，第二条）.](http://www.gov.cn/gongbao/content/2006/content_413955.htm); [全国人大常委会 (2023). 公司法（2023 年修订，第四、二十三、四十七、五十三、五十四条）.](https://www.gov.cn/yaowen/liebiao/202312/content_6923395.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md --- ### 12-004 — Improperly listed shareholders: never hold shares on someone else’s behalf Original title: 不当挂名股东，不替人代持股权 **Source text (English):** ### 4. Improperly listed shareholders: never hold shares on someone else’s behalf - Cost: Zero expense. If someone asks you to “lend your ID to be listed as a shareholder” or “hold shares under your name temporarily,” always decline. - In plain terms: Once your name is registered, you are legally a shareholder. You must pay the full amount of your subscribed registered capital by the deadline; failure to do so results in both payment and compensation for any company losses. If other shareholders fail to contribute their share during company formation, you are liable for that shortfall as well. While others run the business, all debts remain tied to you. - Benefit: Being officially listed makes you a legal shareholder. You must pay the full subscribed registered capital by the deadline set in the articles of incorporation; otherwise, you must pay the owed amount plus compensate the company for losses. If other shareholders fail to contribute during formation, they share joint liability for that deficit. When the company cannot meet its debts, creditors may demand immediate payment of any amounts not yet due. While the actual operators stay off the records, all obligations remain your responsibility (nationwide, effective July 2024). - Evidence grade: A - Sources: Standing Committee of the National People's Congress (2023). Company Law (2023 revision, Articles 47, 49, 50, 54). ; Supreme People's Court of China (2020 revision). Provisions on several issues regarding the application of "Company Law of China" (3) (Fa Interpretation [2011] No. 3, Fa Interpretation [2014] No. 2 in 2014, twice revised in Fa Interpretation [2020] No. 18 in 2020, Articles 24 and 25): "If there is no invalidity provided by law, the people's court shall determine that the contract is valid." "The actual investor requests the company to change shareholders without the consent of more than half of the company's other shareholders... The people's court will not support it." "If the nominal shareholder disposes of equity and causes losses to the actual investor, and the actual investor requests the nominal shareholder to bear compensation liability, the people's court shall support it." (National Laws and Regulations Database); Supreme People's Court of China (2025). Interpretation of Several Issues Concerning the Application of "Company Law of China" (Draft for Comments) Article 90. - Notes: A proxy agreement between a nominal shareholder and the true investor remains valid unless specific invalidity criteria apply. However, the true investor can only replace the listed name with consent from over half of all shareholders. If the nominal holder sells or pledges those shares, courts apply the Civil Code’s rules on good-faith acquisition; consequently, the investor cannot reclaim the shares if the buyer acted in good faith, paid a fair price, and completed registration, and must seek compensation solely from the nominal holder. A draft revision to this judicial interpretation was released in September 2025; once finalized and implemented, it will replace the current version, currently the 2020 amendment still valid as of September 2026. Risks associated with serving as a nominal legal representative are discussed in Section 8, Article 28. **Original text (Chinese):** ### 4. 不当挂名股东，不替人代持股权 - 成本：不花钱。有人来说「借你身份证挂个股东」「股份先放你名下」，一律回绝。 - 说人话：名字登记在册，你在法律上就是股东。注册时答应出的钱要按期交齐，交不上除了补交还要赔公司的损失。公司开办时别的股东没真把钱交进来，缺多少你也跟着还多少。生意是别人做的，债记在你名下。 - 收益：登记在册的股东，就是法律上的股东。你要按公司章程定的期限，把答应出的钱一分不少地交进去（足额缴纳认缴出资）。没按期交的，除了补交还要赔公司的损失。公司开办时有股东没把钱真交进来的，开办时的其他股东在这个缺口里跟着一起还（承担连带责任）。公司还不上到期的债时，债主可以要求还没到期限的那笔钱提前交。真正做生意的人不在登记上，债却记在你名下（全国，2024 年 7 月起） - 证据等级：A - 来源：全国人大常委会 (2023). 公司法（2023 年修订，第四十七、四十九、五十、五十四条）. ；最高人民法院 (2020 修正). 关于适用《中华人民共和国公司法》若干问题的规定（三）（法释〔2011〕3 号，2014 年法释〔2014〕2 号、2020 年法释〔2020〕18 号两次修正，第二十四、二十五条）：「如无法律规定的无效情形，人民法院应当认定该合同有效」「实际出资人未经公司其他股东半数以上同意，请求公司变更股东……人民法院不予支持」「名义股东处分股权造成实际出资人损失，实际出资人请求名义股东承担赔偿责任的，人民法院应予支持」. （国家法律法规数据库）；最高人民法院 (2025). 关于适用《中华人民共和国公司法》若干问题的解释（征求意见稿）第九十条. - 备注：替人挂名的股东和真正出钱的人之间，代持协议没有无效情形的就算数。但真正出钱的人想把名字换上来，要其他股东半数以上同意。挂名的人把股权卖了或者押了，法院参照民法典的善意取得处理。买方不知情、价格合理、已经办了登记的，出钱的人拿不回股权，只能找挂名的人赔。这份司法解释 2025 年 9 月已出了新解释的征求意见稿，定稿施行后整份废止，以截至 2026 年 9 月仍有效的 2020 年修正本为准。挂名法定代表人的风险，见第 8 节第 28 条。 **Evidence:** A. A proxy agreement between a nominal shareholder and the true investor remains valid unless specific invalidity criteria apply. However, the true investor can only replace the listed name with consent from over half of all shareholders. If the nominal holder sells or pledges those shares, courts apply the Civil Code’s rules on good-faith acquisition; consequently, the investor cannot reclaim the shares if the buyer acted in good faith, paid a fair price, and completed registration, and must seek compensation solely from the nominal holder. A draft revision to this judicial interpretation was released in September 2025; once finalized and implemented, it will replace the current version, currently the 2020 amendment still valid as of September 2026. Risks associated with serving as a nominal legal representative are discussed in Section 8, Article 28. **Source summary:** Once your name is registered, you are legally a shareholder. You must pay the full amount of your subscribed registered capital by the deadline; failure to do so results in both payment and compensation for any company losses. If other shareholders fail to contribute their share during company formation, you are liable for that shortfall as well. While others run the business, all debts remain tied to you. **Low-ROI detour:** Move “Improperly listed shareholders: never hold shares on someone else’s behalf” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Once your name is registered, you are legally a shareholder. You must pay the full amount of your subscribed registered capital by the deadline; failure to do so results in both payment and compensation for any company losses. If other shareholders fail to contribute their share during company formation, you are liable for that shortfall as well. While others run the business, all debts remain tied to you.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-028 **Source links:** [全国人大常委会 (2023). 公司法（2023 年修订，第四十七、四十九、五十、五十四条）.](https://www.gov.cn/yaowen/liebiao/202312/content_6923395.htm); [最高人民法院 (2020 修正). 关于适用《中华人民共和国公司法》若干问题的规定（三）（法释〔2011〕3 号，2014 年法释〔2014〕2 号、2020 年法释〔2020〕18 号两次修正，第二十四、二十五条）：「如无法律规定的无效情形，人民法院应当认定该合同有效」「实际出资人未经公司其他股东半数以上同意，请求公司变更股东……人民法院不予支持」「名义股东处分股权造成实际出资人损失，实际出资人请求名义股东承担赔偿责任的，人民法院应予支持」.](https://flk.npc.gov.cn/detail?id=ff808181799def980179ac07a9ca117c); [最高人民法院 (2025). 关于适用《中华人民共和国公司法》若干问题的解释（征求意见稿）第九十条.](https://www.court.gov.cn/zixun/xiangqing/477881.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md --- ### 12-005 — Check the Ministry of Commerce records before signing; obtain written disclosures and include a “cooling-off period” in the contract Original title: 加盟前先查商务部备案，拿到书面披露，把「冷静期」写进合同 **Source text (English):** ### 5. Check the Ministry of Commerce records before signing; obtain written disclosures and include a “cooling-off period” in the contract - Cost: There is no cost involved. Simply visit the Ministry of Commerce’s “Franchise Information Management System” website to verify whether the brand has been registered. Then ask the franchisor to provide you with written disclosures covering all required details prior to signing, along with the contract itself. This whole process takes just a few hours. - In plain terms: By law, a franchisor must first operate at least two company-owned stores for a full year, and must register those stores with the Ministry of Commerce within 15 days after signing the franchise agreement. Before signing, it must also furnish you with written disclosures on 12 specific topics, including franchise fees, refund policies for deposits, and the profitability of existing stores. If a brand fails to register, refuses to provide these disclosures, or demands payment before letting you see the contract, you should walk away immediately. - Benefit: Legal requirements mandate that any franchisor maintain at least two company-owned stores that have been operating for at least one year. Within 15 days of signing the franchise contract, it must register those stores with the relevant authorities; failure to do so results in fines ranging from 10,000 to 50,000 yuan. If registration is delayed further, fines rise to 50,000–100,000 yuan and the violation is publicly announced. Prior to signing, the franchisor must provide you with written disclosures on 12 mandatory topics, such as exact fee structures, conditions under which deposits are refundable, current franchisee numbers and their financial performance, summaries of audited financial statements from the past two years, and any past litigation or arbitration involving the brand. The contract must also explicitly state that franchisees may unilaterally terminate the agreement within a defined “cooling-off period” following signing. Should the franchisor conceal any facts or provide false information, franchisees retain the right to void the contract (effective nationwide since May 2007). - Evidence grade: A - Sources: State Council of China (2007). Commercial Franchise Management Regulations (State Council of China Order No. 485, Articles 7, 8, 12, 22, 23, 25). ; Ministry of Commerce (2012). Regulations for the Administration of Commercial Franchise Information Disclosure (Ministry of Commerce Order No. 2, 2012, Article 5, Article 9). ; Ministry of Commerce. Commercial Franchise Information Management System. - Notes: If a brand cannot be verified via the registration database, refuses to provide required disclosures, or insists on payment before contract review, you should avoid it entirely. The “cooling-off period” refers to the specific window after signing during which franchisees may withdraw from the agreement unilaterally; this duration must be explicitly stated in the contract, as regulations only prescribe that it must be “a reasonable period.” When reviewing any disclosed figures regarding average sales, gross profit, or net profit among existing franchisees, always ask the brand to substantiate their sources, as regulations require them to disclose such data transparently. **Original text (Chinese):** ### 5. 加盟前先查商务部备案，拿到书面披露，把「冷静期」写进合同 - 成本：不花钱。上商务部的「商业特许经营信息管理系统」网站，查品牌方有没有备案。再要求对方在签约前，把该交代的事写成书面材料给你，连同合同文本一起。几个小时能做完。 - 说人话：按规定，品牌方自己得先开 2 个直营店、经营满 1 年，签约后 15 日内还要去商务部门备案。签约前，它必须把加盟费、保证金怎么退、现有门店赚不赚钱等 12 项写成书面材料给你。查不到备案、不肯给材料、要先交钱才让看合同的，直接走人。 - 收益：法规要求品牌方（法规里叫特许人）至少有 2 个自己开、自己经营的直营店，而且开满 1 年以上。从第一次签加盟合同那天算起，15 日内它要去商务主管部门备案。不备案的，罚 1 万到 5 万元。过了期限还不备案的，罚 5 万到 10 万元，并且对外公告。签约之前，它必须把该交代的事写成书面材料交给你，一共 12 项。里面包括加盟费收哪几种、各多少钱，保证金什么情况下退，现有多少家加盟店、生意做得怎么样。还有近 2 年查过账的审计报告摘要，近 5 年打过的官司和仲裁。合同里还必须写明，加盟商在签约后的一段时间内可以自己一方说退就退（单方解除）。品牌方瞒着不说，或者给的是假信息，加盟商可以解除合同（全国，2007 年 5 月起） - 证据等级：A - 来源：国务院 (2007). 商业特许经营管理条例（国务院令第 485 号，第七、八、十二、二十二、二十三、二十五条）. ；商务部 (2012). 商业特许经营信息披露管理办法（商务部令 2012 年第 2 号，第五、九条）. ；商务部. 商业特许经营信息管理系统. - 备注：查不到备案、不肯给披露文件、要先交钱再看合同的，直接走。「冷静期」就是签约之后还能自己一方说退就退的那几天。天数由合同定，条例只说「一定期限」，所以签约时要求把天数写进去。品牌方披露的「现有加盟店平均销售量、毛利、纯利」，要追问数字是哪来的，办法要求品牌方说明来源。不叫加盟、只收「代运营」「开店培训」服务费的，见第 24 条（代运营和开店培训）。 **Evidence:** A. If a brand cannot be verified via the registration database, refuses to provide required disclosures, or insists on payment before contract review, you should avoid it entirely. The “cooling-off period” refers to the specific window after signing during which franchisees may withdraw from the agreement unilaterally; this duration must be explicitly stated in the contract, as regulations only prescribe that it must be “a reasonable period.” When reviewing any disclosed figures regarding average sales, gross profit, or net profit among existing franchisees, always ask the brand to substantiate their sources, as regulations require them to disclose such data transparently. **Source summary:** By law, a franchisor must first operate at least two company-owned stores for a full year, and must register those stores with the Ministry of Commerce within 15 days after signing the franchise agreement. Before signing, it must also furnish you with written disclosures on 12 specific topics, including franchise fees, refund policies for deposits, and the profitability of existing stores. If a brand fails to register, refuses to provide these disclosures, or demands payment before letting you see the contract, you should walk away immediately. **Low-ROI detour:** Move “Check the Ministry of Commerce records before signing; obtain written disclosures and include a “cooling-off period” in the contract” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “By law, a franchisor must first operate at least two company-owned stores for a full year, and must register those stores with the Ministry of Commerce within 15 days after signing the franchise agreement. Before signing, it must also furnish you with written disclosures on 12 specific topics, including franchise fees, refund policies for deposits, and the profitability of existing stores. If a brand fails to register, refuses to provide these disclosures, or demands payment before letting you see the contract, you should walk away immediately.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 12-024 **Source links:** [国务院 (2007). 商业特许经营管理条例（国务院令第 485 号，第七、八、十二、二十二、二十三、二十五条）.](https://www.gov.cn/zhengce/zhengceku/2008-03/28/content_4179.htm); [商务部 (2012). 商业特许经营信息披露管理办法（商务部令 2012 年第 2 号，第五、九条）.](http://www.gov.cn/gongbao/content/2012/content_2177025.htm); [商务部. 商业特许经营信息管理系统.](https://txjy.syggs.mofcom.gov.cn/) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md --- ### 12-006 — Determine the business name, location, scope of operations, and registered capital before registration; with complete documents, you can obtain the business license on the spot. Original title: 注册前把名称、经营场所、经营范围和注册资本定下来，材料齐了当场就能领执照 **Source text (English):** ### 6. Determine the business name, location, scope of operations, and registered capital before registration; with complete documents, you can obtain the business license on the spot. - Cost: There are no fees for the registration process itself. Since January 1, 2015, registration fees for both enterprises and individual businesses have been waived. Completing the process online via local government services or at a service center typically takes just a few hours. Costs related to engraving a company seal, hiring an accountant, or renting a registered address are charges for private services, not government fees. - In plain terms: Registration itself is free; registration fees have been eliminated since 2015. Only five types of documents are required: an application form, proof of identity or eligibility, documents confirming the business location, articles of association or partnership agreement (not needed for individual businesses), and any additional items specified by law. With all documents in order, the license is issued immediately; otherwise, it is processed within three working days. Any fees charged are usually for third‑party assistance. - Benefit: The regulations specify exactly five required documents: (1) an application form; (2) documents proving the applicant’s eligibility and identity; (3) papers confirming the business address; (4) articles of association or partnership agreement for companies and partnerships; and (5) any other materials mandated by laws or regulations. Additionally, companies must submit appointment documents and identification for their legal representative, directors, supervisors, and senior managers. Individual businesses are exempt from submitting articles of association. The business name must be declared voluntarily by the applicant, and the registered capital follows a commitment system — you state how much you intend to contribute, but no payment is required at the time. The scope of operations is chosen from categories published by the registration authority. When all documents are complete and correctly formatted, registration is confirmed on the spot; otherwise it is finalized within three working days, or up to six days for more complex cases. The date printed on the license marks the official founding date of the business entity (effective nationwide since March 2022). - Evidence grade: A - Sources: State Council of China (2021). State Administration for Market Regulation of China (2022). State Administration for Market Regulation of China (2022). State Administration for Market Regulation of China (2022). for Market Regulation of China Order No. 52, Articles 12, 25, 26). ; Ministry of Finance, National Development and Reform Commission of China (2014). Notice on the cancellation, suspension and exemption of a batch of administrative fees (Finance and Taxation [2014] No. 101, Attachment 1). - Notes: Registration itself incurs no cost; any fees charged are typically for third‑party services. Seal engraving prices are set by market forces. The General Office of the State Council explicitly prohibits mandating specific seal manufacturers, so claims that you must use a designated provider are unfounded. The amount of registered capital does not affect your business image; it only defines the maximum liability you bear, and must be paid in full within five years (see Section 3 regarding selection of business entity). If your planned activities require permits, you may not commence operations until those permits are obtained (see Section 7 on licensed industries). **Original text (Chinese):** ### 6. 注册前把名称、经营场所、经营范围和注册资本定下来，材料齐了当场就能领执照 - 成本：登记这一步不花钱。企业和个体工商户的注册登记费，从 2015 年 1 月 1 日起就停收了。自己在当地政务服务网上办，或者去政务大厅办，一次几个小时。刻公章、请人代记账、租一个注册地址（地址托管），是在市场上买服务，不是政府收的费。 - 说人话：登记本身不花钱，注册费 2015 年起就停征了。要交的材料只有五项：申请书、身份或资格证明、经营场所文件、章程或合伙协议（个体户不用交），加上法规另外点名要的。材料齐了当场发执照，当场发不了的 3 个工作日内办完。被收的那笔钱多半是代办跑腿费。 - 收益：条例把要交的材料写死为五项。「（一）申请书」。「（二）申请人资格文件、自然人身份证明」。「（三）住所或者主要经营场所相关文件」。「（四）公司、非公司企业法人、农民专业合作社（联合社）章程或者合伙企业合伙协议」。「（五）法律、行政法规和国务院市场监督管理部门规定提交的其他材料」。翻成大白话：一份申请书；一份证明你是谁、或者你有资格办这件事的材料；一份能证明店面或者办公地归你用的材料；公司章程或者合伙协议；再加上法规另外点名要的。公司还要交法定代表人、董事、监事和高管的任职文件和身份证明。个体户不用交章程。名字「由申请人依法自主申报」，自己起、自己报。注册资本「实行认缴登记制」，先写上答应出多少，不用当场掏出来。经营范围从登记机关公布的分类里挑。材料齐全、格式也对的，「予以确认并当场登记」。当场办不完的，「3 个工作日内」办完，情况复杂的再多给 3 个工作日。「营业执照签发日期为市场主体的成立日期」：执照上印的那天，就是公司或者店铺成立的日子（全国，2022 年 3 月起） - 证据等级：A - 来源：国务院 (2021). 市场主体登记管理条例（国务院令第 746 号，第十、十三、十四、十六、十九、二十一条）. ; 市场监管总局 (2022). 市场主体登记管理条例实施细则（市场监管总局令第 52 号，第十二、二十五、二十六条）. ; 财政部、国家发展改革委 (2014). 关于取消、停征和免征一批行政事业性收费的通知（财税〔2014〕101 号，附件 1）. - 备注：登记本身不收费，被收的那笔多半是代办的跑腿费。刻章的价格由市场定。国务院办公厅明令「严禁指定公章制作单位制作公章」，所以有人说「必须去指定的地方刻章」，你不必接受。注册资本填多少不影响门面，只决定你的责任上限，而且 5 年内要缴足，见本节第 3 条（开张前选对主体）。经营范围里带许可项目的，证没下来不能开张，见本节第 7 条（要许可证的行当） **Evidence:** A. Registration itself incurs no cost; any fees charged are typically for third‑party services. Seal engraving prices are set by market forces. The General Office of the State Council explicitly prohibits mandating specific seal manufacturers, so claims that you must use a designated provider are unfounded. The amount of registered capital does not affect your business image; it only defines the maximum liability you bear, and must be paid in full within five years (see Section 3 regarding selection of business entity). If your planned activities require permits, you may not commence operations until those permits are obtained (see Section 7 on licensed industries). **Source summary:** Registration itself is free; registration fees have been eliminated since 2015. Only five types of documents are required: an application form, proof of identity or eligibility, documents confirming the business location, articles of association or partnership agreement (not needed for individual businesses), and any additional items specified by law. With all documents in order, the license is issued immediately; otherwise, it is processed within three working days. Any fees charged are usually for third‑party assistance. **Low-ROI detour:** Move “Determine the business name, location, scope of operations, and registered capital before registration; with complete documents, you can obtain the business license on the spot.” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Registration itself is free; registration fees have been eliminated since 2015. Only five types of documents are required: an application form, proof of identity or eligibility, documents confirming the business location, articles of association or partnership agreement (not needed for individual businesses), and any additional items specified by law. With all documents in order, the license is issued immediately; otherwise, it is processed within three working days. Any fees charged are usually for third‑party assistance.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 12-003; 12-007 **Source links:** [国务院 (2021). 市场主体登记管理条例（国务院令第 746 号，第十、十三、十四、十六、十九、二十一条）.](https://www.gov.cn/gongbao/content/2021/content_5636139.htm); [市场监管总局 (2022). 市场主体登记管理条例实施细则（市场监管总局令第 52 号，第十二、二十五、二十六条）.](https://www.gov.cn/zhengce/zhengceku/2022-03/02/content_5676403.htm); [财政部、国家发展改革委 (2014). 关于取消、停征和免征一批行政事业性收费的通知（财税〔2014〕101 号，附件 1）.](https://www.gov.cn/zhengce/2014-12/23/content_5023513.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md --- ### 12-007 — Businesses requiring licenses must wait until they obtain one Original title: 要许可证的行当，证没下来不开张 **Source text (English):** ### 7. Businesses requiring licenses must wait until they obtain one - Cost: No cost involved. Before opening, verify whether your business type requires a license. Restaurants and food vendors must obtain a food business license. Selling only pre-packaged food products does not require a license — only registration is needed. Only then can you officially open for business. - In plain terms: Operating a business without a license may result in a temporary shutdown order, confiscation of all earnings, and a fine of up to 10,000 yuan. If you handle goods subject to exclusive distribution rights, or engage in securities, futures, insurance, or payment settlement services without authorization, severe violations may constitute the crime of illegal business operations, punishable by up to five years in prison. Renovating premises first and then attempting a trial run prior to obtaining a license are common mistakes. - Benefit: Authorities designated by law will investigate any unlicensed businesses. For operations without a license where no specific penalty is stipulated, operators must cease activities, surrender all illicit earnings, and pay a fine of up to 10,000 yuan. More serious penalties apply to businesses dealing in goods requiring exclusive distribution rights or engaging in securities, futures, insurance, or payment services without approval. Such violations may also constitute illegal business operations, resulting in imprisonment of up to five years and fines ranging from one to five times the illicit profits earned. Particularly egregious cases may incur sentences exceeding five years nationwide. - Evidence grade: A - Sources: State Council of China (2017). Measures for the Investigation and Punishment of Unlicensed and Unlicensed Businesses (State Council of China Order No. 684, Articles 5, 6, and 13). ; State Administration for Market Regulation of China (2023). (State Administration for Market Regulation of China Order No. 78, Article 4). ; National People’s Congress (1997). Criminal Law (Article 225). - Notes: Licensing requirements for financial, medical, and educational services are governed by separate laws; this entry only outlines general enforcement procedures and relevant criminal statutes. Milk tea shops and snack vendors fall under food services and must secure a food business license. Renovating premises first and conducting trial runs prior to licensing are frequent pitfalls. Details regarding licensing tiers for the food industry and requirements for selling fresh produce are covered in Section 8. **Original text (Chinese):** ### 7. 要许可证的行当，证没下来不开张 - 成本：不花钱。开张前先查清楚，自己要做的这门生意要不要办许可证。做餐饮、卖食品要办食品经营许可。只卖别人做好的整包装食品，不用许可，改成备案。证下来了再开门营业。 - 说人话：没证就开张，轻的是勒令停业、把挣到的钱收走，再罚 1 万元以下。要是做的是专营专卖的东西，或者证券、期货、保险、资金支付结算这几类，情节严重就构成非法经营罪，判 5 年以下起步。先装修后办证、证下来之前先试营业，是最常踩的一脚。 - 收益：没拿到许可就开门做生意的，由法律法规指定的那个部门来查处。没有执照就经营、法律又没写明怎么罚的，勒令停下来，把挣到的钱（违法所得）收走，再罚 1 万元以下。还有更重的一档。法律法规规定的专营、专卖或者限制买卖的物品，没经许可就去经营。证券、期货、保险、资金支付结算这几类生意，没经批准就去做。这两种情形，情节严重的构成非法经营罪。判 5 年以下有期徒刑或者拘役（短期关押），同时按挣到的钱的 1 到 5 倍罚钱。情节特别严重的判 5 年以上（全国） - 证据等级：A - 来源：国务院 (2017). 无证无照经营查处办法（国务院令第 684 号，第五、六、十三条）. ；市场监管总局 (2023). 食品经营许可和备案管理办法（市场监管总局令第 78 号，第四条）. ；全国人大 (1997). 刑法（第二百二十五条）. - 备注：金融、医疗、教培这几类的许可条件，各有专门的法律，本条只核实了通用的查处规则和刑法条款。奶茶店、小吃店属于餐饮服务，要办食品经营许可。先装修后办证、证下来之前先试营业，是常见的踩坑点。食品这一行分哪几档、卖生鲜肉菜要不要证，见第 8 条（做食品先看自己落在哪一档）。 **Evidence:** A. Licensing requirements for financial, medical, and educational services are governed by separate laws; this entry only outlines general enforcement procedures and relevant criminal statutes. Milk tea shops and snack vendors fall under food services and must secure a food business license. Renovating premises first and conducting trial runs prior to licensing are frequent pitfalls. Details regarding licensing tiers for the food industry and requirements for selling fresh produce are covered in Section 8. **Source summary:** Operating a business without a license may result in a temporary shutdown order, confiscation of all earnings, and a fine of up to 10,000 yuan. If you handle goods subject to exclusive distribution rights, or engage in securities, futures, insurance, or payment settlement services without authorization, severe violations may constitute the crime of illegal business operations, punishable by up to five years in prison. Renovating premises first and then attempting a trial run prior to obtaining a license are common mistakes. **Low-ROI detour:** Move “Businesses requiring licenses must wait until they obtain one” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Operating a business without a license may result in a temporary shutdown order, confiscation of all earnings, and a fine of up to 10,000 yuan. If you handle goods subject to exclusive distribution rights, or engage in securities, futures, insurance, or payment settlement services without authorization, severe violations may constitute the crime of illegal business operations, punishable by up to five years in prison. Renovating premises first and then attempting a trial run prior to obtaining a license are common mistakes.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 12-008 **Source links:** [国务院 (2017). 无证无照经营查处办法（国务院令第 684 号，第五、六、十三条）.](https://www.gov.cn/zhengce/zhengceku/2017-08/23/content_5219861.htm); [市场监管总局 (2023). 食品经营许可和备案管理办法（市场监管总局令第 78 号，第四条）.](https://www.gov.cn/gongbao/2023/issue_10606/202307/content_6894763.html); [全国人大 (1997). 刑法（第二百二十五条）.](https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md --- ### 12-008 — Figure out which category you fall into: producing or preparing food requires a permit, selling only pre-packaged goods needs a filing, while selling fresh meat and vegetables needs no permit at all. Original title: 做食品先看自己落在哪一档：生产和做餐饮要许可，只卖预包装的改备案，卖生鲜肉菜不用证 **Source text (English):** ### 8. Figure out which category you fall into: producing or preparing food requires a permit, selling only pre-packaged goods needs a filing, while selling fresh meat and vegetables needs no permit at all. - Cost: There is no fee for the permit itself. However, your premises and facilities must meet certain standards, and both on-site inspections and processing take several weeks. Those selling meat must also keep quarantine certificates and meat quality inspection reports for each batch. - In plain terms: If you’re making and selling food — whether it’s snacks, marinated meats, baked goods, or homemade pickles — you’ll need a permit. Selling only pre-packaged foods made by others doesn’t require a permit; you simply have to file a notice with the local market supervision administration at the county level or higher. Fresh meat and vegetables fall under this same category and need no permit at all. Operating without a permit can result in fines ranging from 50,000 to 100,000 yuan — amounts that often exceed the startup costs for many small businesses. - Benefit: According to the Food Safety Law, anyone running a food business must first obtain a permit. This applies to producers, sellers, and food service providers. However, selling unprocessed agricultural products or pre-packaged foods does not require a permit; in such cases, a filing with the local food safety authority suffices. Pre-packaged foods are those already packaged and sold by others. Specific rules for small food workshops and street vendors are set by each province. Those found operating without a permit may have all their earnings, food products, equipment, and raw materials confiscated. If the total value of such goods is under 10,000 yuan, a fine of 50,000–100,000 yuan applies; if it exceeds 10,000 yuan, the fine is 10–20 times that amount. The Pig Slaughtering Administration Regulations state that pigs may only be slaughtered at state-designated facilities, which must conduct official quarantine and quality checks. Exceptions apply only to rural households slaughtering pigs for personal consumption. All pork sold or used in food production must originate from such facilities and pass both inspections. Violators face shutdowns, confiscation of livestock, equipment, and profits, plus identical fines as those operating without a permit. The Animal Epidemic Prevention Law requires that all transported or sold animal products be accompanied by valid quarantine certificates and marks; failure to do so results in corrective orders and fines up to one times the value of compliant goods. Judicial interpretations further clarify that if small workshops or street vendors sell food that fails safety standards, consumers are entitled to tenfold compensation — a punitive measure that courts are required to uphold nationwide. - Evidence grade: A - Sources: National People's Congress Standing Committee (third amendment in 2025). Food Safety Law (Articles 35, 36, 122). ; State Council of China (2021). Pig Slaughter Management Regulations (State Council of China Order No. No. 742, 2, 23, 31). ; National People’s Congress Standing Committee (2021 revision). Animal Epidemic Prevention Law (Article 51, 100). ; Supreme People's Court of China (2024). Interpretation of Several Issues Concerning the Applicable Law in the Trial of Food and Drug Punitive Damage Dispute Cases (Fa Interpretation [2024] No. 9, Article 4). - Notes: Each province sets its own thresholds and specific rules for small food workshops, restaurants, and street vendors; this section does not list exact figures. Check your provincial market supervision administration website for local regulations using keywords like “regulations on small food workshops, restaurants, and street vendors.” Operating an online store for homemade food does not exempt you from needing permits where required. Beyond permits, general rules outlined elsewhere apply: see Section 6 regarding business registration and licensing, Section 7 for other permit requirements, and Section 5, Article 31 for information on consumer compensation claims. **Original text (Chinese):** ### 8. 做食品先看自己落在哪一档：生产和做餐饮要许可，只卖预包装的改备案，卖生鲜肉菜不用证 - 成本：许可证本身不收费。但场地和设施要达标，现场核查加上办证要几个星期。卖肉的还要每批留好检疫证明和肉品品质检验合格证。 - 说人话：自己做东西去卖，像小吃店、卤味、烘焙、自制酱菜，都要办许可。只卖别人做好的整包装食品不用许可，到县级以上市场监管部门备案就行。卖生鲜肉、蔬菜这类不用证。没证就干，最低也罚 5 万到 10 万，比多数小本生意的本钱还高。 - 收益：食品安全法：做食品生意要先拿许可。自己生产食品、卖食品、做餐饮，都要依法拿到许可。「但是，销售食用农产品和仅销售预包装食品的，不需要取得许可。仅销售预包装食品的，应当报所在地县级以上地方人民政府食品安全监督管理部门备案」。食用农产品就是生鲜肉、蔬菜这类没加工过的。预包装食品就是别人做好、连包装一起卖的。「食品生产加工小作坊和食品摊贩等的具体管理办法由省、自治区、直辖市制定」，这两类由各省自己出规矩。没拿到许可就做食品生意的，挣到的钱、食品以及工具设备原料全部没收。这批货按售价算的总金额（货值金额）不足一万元的，另罚 5 万元以上 10 万元以下。货值金额一万元以上的，按货值的 10 倍以上 20 倍以下罚。生猪屠宰管理条例：猪只能在国家指定的屠宰厂宰，由官方集中检疫。「除农村地区个人自宰自食的不实行定点屠宰外，任何单位和个人未经定点不得从事生猪屠宰活动」。「从事生猪产品销售、肉食品生产加工的单位和个人以及餐饮服务经营者、集中用餐单位生产经营的生猪产品，必须是生猪定点屠宰厂（场）经检疫和肉品品质检验合格的生猪产品」。所以你卖的、用的猪肉都得来自指定屠宰厂，检疫和肉品品质检验这两道都得过。没在指定屠宰厂私自宰猪的，勒令关停，猪、屠宰的工具设备和挣到的钱一起没收，罚多少和上面没证做食品那一档一样。动物防疫法：卖的和运的动物产品，要随货带着检疫证明和检疫标志。没带的勒令改正，再按同类合格货的货值金额罚一倍以下。司法解释：小作坊和食品摊贩做的、卖的食品不符合食品安全标准的，买家要求按十倍赔（惩罚性赔偿，就是退钱之外再多赔的那笔），法院应当支持（全国） - 证据等级：A - 来源：全国人大常委会 (2025 年第三次修正). 食品安全法（第三十五、三十六、一百二十二条）. ；国务院 (2021). 生猪屠宰管理条例（国务院令第 742 号，第二、二十三、三十一条）. ；全国人大常委会 (2021 修订). 动物防疫法（第五十一、一百条）. ；最高人民法院 (2024). 关于审理食品药品惩罚性赔偿纠纷案件适用法律若干问题的解释（法释〔2024〕9 号，第四条）. - 备注：小作坊、小餐饮、食品摊贩的门槛是各省定的，本条不写具体数字。去你所在省的市场监管局官网，搜「食品小作坊小餐饮小摊贩管理条例」，看当地的版本。在网上卖自制食品，不会因为「在网上」就少一张证，该许可的照样要许可。许可之外还有这一节的通用规则：主体和执照见第 6 条（注册前把名称、场所、经营范围定下来），别的行当要不要证见第 7 条（要许可证的行当）。买家能要多少赔偿见第 5 节第 31 条（食品的十倍赔偿）。 **Evidence:** A. Each province sets its own thresholds and specific rules for small food workshops, restaurants, and street vendors; this section does not list exact figures. Check your provincial market supervision administration website for local regulations using keywords like “regulations on small food workshops, restaurants, and street vendors.” Operating an online store for homemade food does not exempt you from needing permits where required. Beyond permits, general rules outlined elsewhere apply: see Section 6 regarding business registration and licensing, Section 7 for other permit requirements, and Section 5, Article 31 for information on consumer compensation claims. **Source summary:** If you’re making and selling food — whether it’s snacks, marinated meats, baked goods, or homemade pickles — you’ll need a permit. Selling only pre-packaged foods made by others doesn’t require a permit; you simply have to file a notice with the local market supervision administration at the county level or higher. Fresh meat and vegetables fall under this same category and need no permit at all. Operating without a permit can result in fines ranging from 50,000 to 100,000 yuan — amounts that often exceed the startup costs for many small businesses. **Low-ROI detour:** Move “Figure out which category you fall into: producing or preparing food requires a permit, selling only pre-packaged goods needs a filing, while selling fresh meat and vegetables needs no permit at all.” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If you’re making and selling food — whether it’s snacks, marinated meats, baked goods, or homemade pickles — you’ll need a permit. Selling only pre-packaged foods made by others doesn’t require a permit; you simply have to file a notice with the local market supervision administration at the county level or higher. Fresh meat and vegetables fall under this same category and need no permit at all. Operating without a permit can result in fines ranging from 50,000 to 100,000 yuan — amounts that often exceed the startup costs for many small businesses.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 05-031; 12-006; 12-007 **Source links:** [全国人大常委会 (2025 年第三次修正). 食品安全法（第三十五、三十六、一百二十二条）.](https://flk.npc.gov.cn/detail?id=7b5a76d0461745a08d3f964916b87ef3); [国务院 (2021). 生猪屠宰管理条例（国务院令第 742 号，第二、二十三、三十一条）.](https://www.gov.cn/zhengce/zhengceku/2021-07/22/content_5626534.htm); [全国人大常委会 (2021 修订). 动物防疫法（第五十一、一百条）.](https://flk.npc.gov.cn/detail?id=ff8080817703add2017737395a973e31); [最高人民法院 (2024). 关于审理食品药品惩罚性赔偿纠纷案件适用法律若干问题的解释（法释〔2024〕9 号，第四条）.](http://gongbao.court.gov.cn/Details/bf531a70471f10d377788f28d3d8f8.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md --- ### 12-009 — Packaging food for sale makes it prepackaged food: labels must include production date, shelf life, and ingredient list without exception Original title: 装袋卖就是预包装食品：标签上生产日期、保质期、配料表一样都不能少 **Source text (English):** ### 9. Packaging food for sale makes it prepackaged food: labels must include production date, shelf life, and ingredient list without exception - Cost: Printing labels costs only a few cents to a few dimes each. However, filling in the correct date and ingredient details for every batch takes some time. - In plain terms: Legally, any food that is placed into packaging before being sold counts as prepackaged food. Such packaging must carry a label with nine mandatory items, including both the production date and shelf life. For unpackaged, bulk food, the label must still list the food’s name, production date, and the seller’s name and address. If any required label information is missing, a fine of 5,000 to 50,000 RMB applies if the total value of the goods is under 10,000 RMB; if the value exceeds 10,000 RMB, the fine rises to 5 to 10 times that amount. - Benefit: According to food safety laws, prepackaged food must have a label that includes the following details: product name, specifications, net weight, production date, ingredient list, producer’s name, address, and contact information, shelf life, product standard code, storage conditions, common names of food additives as defined by national standards, and production license number. Any additional information required by laws or food safety standards must also be listed. Bulk food, which is sold without packaging based on individual weight, also needs a label on its container or outer packaging that lists the food’s name, production date or batch number, shelf life, and the producer’s name, address, and contact details. Any prepackaged food sold without a proper label, or with a label/instruction sheet that does not meet legal requirements, will have both the earnings and the goods confiscated. If the total value of such goods is under 10,000 RMB, a fine of 5,000 to 50,000 RMB applies; if the value exceeds 10,000 RMB, the fine is 5 to 10 times that amount. In severe cases, the business may be ordered to cease operations until its production license is revoked. Minor label flaws that do not affect food safety or mislead consumers only require correction; failure to do so results in a fine of up to 2,000 RMB. The latest version of the General Rules for the Labelling of Prepackaged Foods is GB 7718-2025, which was released on March 16, 2025, and will take effect on March 16, 2027, allowing a two-year transition period. This standard mandates a dedicated area on packaging to display both the production date and expiry date, using high-contrast, legible fonts and colors, and arranging dates in year-month-day format nationwide. - Evidence grade: A - Sources: National People's Congress Standing Committee (third amendment in 2025). Food Safety Law (Articles 67, 68, 125). ; National Health Commission of China (NHC), State Administration for Market Regulation of China (2025). Announcement on the release of 50 national food safety standards and 9 amendments including the "National Food Safety Standard - General Principles for Labeling of Prepackaged Foods" (GB 7718-2025) (2025 No. 2). (Full text of the announcement reprinted by the Lhasa Municipal Health Commission); Supreme People's Court of China (2024). Interpretation of Several Issues Concerning the Applicable Law in the Trial of Food and Drug Punitive Damage Disputes (Fa Interpretation [2024] No. 9, Article 6, 8). (Binning of label defects and missing required items); Beijing Municipal Administration for Market Regulation (2026). Can’t find the production date? Food labels need to "change their face"! These key points of the new regulations must be read. (Implementation date, transition period and date display new requirements) - Notes: Label flaws are categorized into two types, each carrying distinct penalties and compensation rules. Minor flaws, such as spelling errors or irregular font sizes, which do not affect food safety or mislead consumers, only require correction by regulatory authorities; failure to do so results in a fine of up to 2,000 RMB, and consumers cannot claim tenfold compensation. Major flaws, such as missing production dates or shelf lives, are not classified as minor per judicial interpretations: fines are calculated based on the goods’ total value, with amounts ranging from 5,000 to 50,000 RMB if the value is under 10,000 RMB, and 5 to 10 times that value if it exceeds 10,000 RMB. In addition, consumers are entitled to tenfold compensation based on the food’s purchase price, with a minimum compensation amount of 1,000 RMB if the tenfold total is lower (see Section 5, Article 31 regarding tenfold food compensation). This section only verifies the production date and display requirements outlined in the GB 7718-2025 announcement and official interpretations; exact label formatting must follow the original standard text. **Original text (Chinese):** ### 9. 装袋卖就是预包装食品：标签上生产日期、保质期、配料表一样都不能少 - 成本：印标签几分钱到几毛钱一张。每一批都要把日期和配料填对，要占一些时间。 - 说人话：食品装进包装再卖，法律上就叫预包装食品，包装上必须有标签，而且有九项必须标，生产日期和保质期都在里面。散装食品也要标名称、日期和卖家的名称地址。该标的没标，货值不到一万罚 5000 到 5 万，够一万按货值罚 5 到 10 倍。 - 收益：食品安全法：预包装食品（装进包装再卖的食品）包装上必须有标签。标签要标明名称、规格、净含量、生产日期，成分或者配料表，生产者的名称、地址、联系方式，保质期。还有产品标准代号、贮存条件、所用食品添加剂在国家标准里的通用名称、生产许可证编号。法律法规或者食品安全标准另外要求标的，也要标。散装食品是不装袋、按需称的那种。卖散装食品，容器和外包装上也要标：食品的名称，生产日期或者生产批号，保质期，生产经营者的名称、地址、联系方式等内容。做的、卖的预包装食品没标签，或者标签、说明书不符合本法规定的，挣到的钱和食品一起没收。这批货按售价算的总金额（货值金额）不足一万元的，另罚 5000 元以上 5 万元以下。货值金额一万元以上的，按货值的 5 倍以上 10 倍以下罚。情节严重的勒令停产停业，直到把许可证收回。标签、说明书只是有小毛病（瑕疵），既不影响食品安全也不会让消费者误解的，先勒令改正，拒不改才罚 2000 元以下。新版《预包装食品标签通则》编号 GB 7718-2025，2025 年 3 月 16 日发布，2027 年 3 月 16 日起实施，中间有两年过渡期。它要求在包装上设置独立区域，同时展示生产日期和保质期到期日。日期要用高对比度、容易看清的字体和颜色，并且按年-月-日的顺序排列（全国） - 证据等级：A - 来源：全国人大常委会 (2025 年第三次修正). 食品安全法（第六十七、六十八、一百二十五条）. ；国家卫生健康委员会、国家市场监督管理总局 (2025). 关于发布《食品安全国家标准 预包装食品标签通则》（GB 7718-2025）等 50 项食品安全国家标准和 9 项修改单的公告（2025 年第 2 号）. （拉萨市卫生健康委员会转载公告全文）；最高人民法院 (2024). 关于审理食品药品惩罚性赔偿纠纷案件适用法律若干问题的解释（法释〔2024〕9 号，第六、八条）. （标签瑕疵与必标事项缺失的分档）；北京市市场监督管理局 (2026). 找不到生产日期？食品标签要「变脸」！新规这些重点必看. （实施日期、过渡期与日期展示新要求） - 备注：标签的毛病分两种，罚多少、赔多少都跟着这个分法走。一种是小毛病，比如错别字、字号不规范，既不影响食品安全，也不会让人误解。这种市场监管部门只让你改，拒不改才罚 2000 元以下，买家也要不到十倍赔偿。另一种是该标的没标，比如漏了生产日期、保质期。司法解释明文说这不算小毛病：罚款按货值算，不足一万元的罚 5000 元到 5 万元，一万元以上的罚货值的 5 到 10 倍。而且买家还能另外向你要食品价款的十倍赔偿，不足一千元的按一千元算（见第 5 节第 31 条，食品的十倍赔偿）。GB 7718-2025 的逐条要求，本条只核到了公告和官方解读给出的日期与展示方式，具体格式以标准原文为准。 **Evidence:** A. Label flaws are categorized into two types, each carrying distinct penalties and compensation rules. Minor flaws, such as spelling errors or irregular font sizes, which do not affect food safety or mislead consumers, only require correction by regulatory authorities; failure to do so results in a fine of up to 2,000 RMB, and consumers cannot claim tenfold compensation. Major flaws, such as missing production dates or shelf lives, are not classified as minor per judicial interpretations: fines are calculated based on the goods’ total value, with amounts ranging from 5,000 to 50,000 RMB if the value is under 10,000 RMB, and 5 to 10 times that value if it exceeds 10,000 RMB. In addition, consumers are entitled to tenfold compensation based on the food’s purchase price, with a minimum compensation amount of 1,000 RMB if the tenfold total is lower (see Section 5, Article 31 regarding tenfold food compensation). This section only verifies the production date and display requirements outlined in the GB 7718-2025 announcement and official interpretations; exact label formatting must follow the original standard text. **Source summary:** Legally, any food that is placed into packaging before being sold counts as prepackaged food. Such packaging must carry a label with nine mandatory items, including both the production date and shelf life. For unpackaged, bulk food, the label must still list the food’s name, production date, and the seller’s name and address. If any required label information is missing, a fine of 5,000 to 50,000 RMB applies if the total value of the goods is under 10,000 RMB; if the value exceeds 10,000 RMB, the fine rises to 5 to 10 times that amount. **Low-ROI detour:** Move “Packaging food for sale makes it prepackaged food: labels must include production date, shelf life, and ingredient list without exception” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Legally, any food that is placed into packaging before being sold counts as prepackaged food. Such packaging must carry a label with nine mandatory items, including both the production date and shelf life. For unpackaged, bulk food, the label must still list the food’s name, production date, and the seller’s name and address. If any required label information is missing, a fine of 5,000 to 50,000 RMB applies if the total value of the goods is under 10,000 RMB; if the value exceeds 10,000 RMB, the fine rises to 5 to 10 times that amount.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 05-031 **Source links:** [全国人大常委会 (2025 年第三次修正). 食品安全法（第六十七、六十八、一百二十五条）.](https://flk.npc.gov.cn/detail?id=7b5a76d0461745a08d3f964916b87ef3); [国家卫生健康委员会、国家市场监督管理总局 (2025). 关于发布《食品安全国家标准 预包装食品标签通则》（GB 7718-2025）等 50 项食品安全国家标准和 9 项修改单的公告（2025 年第 2 号）.](https://jkw.lasa.gov.cn/wswyh/wjzl/202504/a90766908ef24869a74f7373bf42463f.shtml); [最高人民法院 (2024). 关于审理食品药品惩罚性赔偿纠纷案件适用法律若干问题的解释（法释〔2024〕9 号，第六、八条）.](http://gongbao.court.gov.cn/Details/bf531a70471f10d377788f28d3d8f8.html); [北京市市场监督管理局 (2026). 找不到生产日期？食品标签要「变脸」！新规这些重点必看.](https://scjgj.beijing.gov.cn/zwxx/scjgdt/202605/t20260507_4639154.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md --- ### 12-010 — General foods must not claim therapeutic effects: this applies to labels, instructions, ads, and live-stream scripts alike Original title: 普通食品不许说能治病：标签、说明书、广告和直播话术都算 **Source text (English):** ### 10. General foods must not claim therapeutic effects: this applies to labels, instructions, ads, and live-stream scripts alike - Cost: No cost involved. Simply review all promotional copy, product description pages, and live-stream scripts. The hard part is resisting the urge to use phrases like “lowers blood pressure, blood sugar, and cholesterol” or “treats constipation.” - In plain terms: Labels, instructions, and ads for ordinary foods must never claim that the products can prevent or treat diseases. Apart from ads for medical products, drugs, and medical devices, no other ads may make such claims or use language that sounds pharmaceutical in nature. Penalties amount to 1–3 times the advertising spend; if the spend cannot be calculated, fines range from 100,000 to 200,000 RMB. In severe cases, the business license may be revoked. - Benefit: The Food Safety Law states: “Labels and instructions for food and food additives must not contain false information, nor may they make any claims regarding disease prevention or treatment. Producers and sellers bear full responsibility for the accuracy of such content.” Likewise, “Food advertising must be truthful and lawful; it must not contain false information or make any claims regarding disease prevention or treatment. Food producers and sellers are accountable for the veracity and legality of their ads.” In short, packaging, instructions, and ads must never assert any disease-preventive or curative effects, and sellers must accept full responsibility for any such claims. Violations of advertising rules are punished under the Advertising Law, which explicitly bans any non-medical ads from making disease-treatment claims or using medical terminology that might confuse consumers. Offenders face mandatory cessation of advertising, a public retraction of their claims, and fines ranging from 1–3 times their advertising spend; if the spend cannot be determined, fines of 100,000–200,000 RMB apply. Severe violations incur fines of 3–5 times the advertising spend, or 200,000–1,000,000 RMB, and may even result in revocation of the business license, effectively ending operations nationwide. - Evidence grade: A - Sources: National People's Congress Standing Committee (third amendment in 2025). Food Safety Law (Articles 71, 73, 125, 140). ; National People's Congress Standing Committee (amended in 2021). Advertising Law (Article 17, 58). - Notes: Terms like “health benefits” are also prohibited for ordinary foods. Only foods officially registered as health supplements may make such claims, and only those listed in the national catalog are permitted. Consumers should be wary of such language; further guidance is provided in Section 6, Item 10. This regulation applies not just to physical packaging and ads, but also to online product pages, live-stream scripts, and social media posts — all of which constitute advertising material. **Original text (Chinese):** ### 10. 普通食品不许说能治病：标签、说明书、广告和直播话术都算 - 成本：不花钱。把宣传语、商品详情页和直播的话术过一遍。难的是忍住不说「降三高」「治便秘」这类话。 - 说人话：普通食品的标签、说明书和广告里，都不能说自己能防病治病。除了医疗、药品、医疗器械这三类广告，别的广告都不许说能治病，也不许用听着像药的词。罚的是广告费的 1 到 3 倍。算不出广告费的，罚 10 万到 20 万。情节严重的还能吊销营业执照。 - 收益：食品安全法：「食品和食品添加剂的标签、说明书，不得含有虚假内容，不得涉及疾病预防、治疗功能。生产经营者对其提供的标签、说明书的内容负责」。「食品广告的内容应当真实合法，不得含有虚假内容，不得涉及疾病预防、治疗功能。食品生产经营者对食品广告内容的真实性、合法性负责」。意思是包装、说明书和广告里都不能说自己能防病治病，写了什么由卖家自己担责。在广告里对食品吹牛、骗消费者的，按广告法罚。广告法也有一条禁令。「除医疗、药品、医疗器械广告外，禁止其他任何广告涉及疾病治疗功能，并不得使用医疗用语或者易使推销的商品与药品、医疗器械相混淆的用语」。除了医疗、药品、医疗器械这三类广告，其他广告一律不许说能治病，也不许用听着像药、像医疗器械的词。违反这一条的，勒令停掉广告。还要让出广告的那一方（广告主）在发过的范围里公开澄清、消除影响。再按广告费用的 1 倍以上 3 倍以下罚钱。广告费用算不出来，或者报得明显偏低的，罚 10 万元以上 20 万元以下。情节严重的，按广告费用的 3 倍以上 5 倍以下罚，或者罚 20 万元以上 100 万元以下，还可以把营业执照吊销、生意直接做不成（全国） - 证据等级：A - 来源：全国人大常委会 (2025 年第三次修正). 食品安全法（第七十一、七十三、一百二十五、一百四十条）. ；全国人大常委会 (2021 年修正). 广告法（第十七、五十八条）. - 备注：「保健功能」也不是普通食品能说的。保健食品能声称的保健功能，只能从国家定的目录里来，产品还要经过注册或者备案，普通食品没有这道程序。买家怎么识别这类话术，见第 6 节第 10 条（不要花大钱买保健品调理身体）。除了包装和广告，详情页、直播话术、朋友圈文案同样算广告内容，发出去就留下了痕迹。 **Evidence:** A. Terms like “health benefits” are also prohibited for ordinary foods. Only foods officially registered as health supplements may make such claims, and only those listed in the national catalog are permitted. Consumers should be wary of such language; further guidance is provided in Section 6, Item 10. This regulation applies not just to physical packaging and ads, but also to online product pages, live-stream scripts, and social media posts — all of which constitute advertising material. **Source summary:** Labels, instructions, and ads for ordinary foods must never claim that the products can prevent or treat diseases. Apart from ads for medical products, drugs, and medical devices, no other ads may make such claims or use language that sounds pharmaceutical in nature. Penalties amount to 1–3 times the advertising spend; if the spend cannot be calculated, fines range from 100,000 to 200,000 RMB. In severe cases, the business license may be revoked. **Low-ROI detour:** Move “General foods must not claim therapeutic effects: this applies to labels, instructions, ads, and live-stream scripts alike” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Labels, instructions, and ads for ordinary foods must never claim that the products can prevent or treat diseases. Apart from ads for medical products, drugs, and medical devices, no other ads may make such claims or use language that sounds pharmaceutical in nature. Penalties amount to 1–3 times the advertising spend; if the spend cannot be calculated, fines range from 100,000 to 200,000 RMB. In severe cases, the business license may be revoked.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 06-010 **Source links:** [全国人大常委会 (2025 年第三次修正). 食品安全法（第七十一、七十三、一百二十五、一百四十条）.](https://flk.npc.gov.cn/detail?id=7b5a76d0461745a08d3f964916b87ef3); [全国人大常委会 (2021 年修正). 广告法（第十七、五十八条）.](https://flk.npc.gov.cn/detail?id=ff8081817ab231eb017abd6bd860052d) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md --- ### 12-011 — The food industry faces criminal penalties: selling meat from diseased animals or products exceeding safety limits is already a crime; adding toxic or harmful non-food substances carries a minimum five-year sentence regardless of revenue Original title: 食品这一行有刑事线：卖病死肉、超标货就够罪，掺了有毒有害的不看金额、起刑五年 **Source text (English):** ### 11. The food industry faces criminal penalties: selling meat from diseased animals or products exceeding safety limits is already a crime; adding toxic or harmful non-food substances carries a minimum five-year sentence regardless of revenue - Cost: No direct cost is involved. Follow the approach outlined in Article 8 (assess which regulatory category your operation falls under): retain all quarantine certificates and purchase receipts, and only use ingredients with verifiable approval numbers on their labels. - In plain terms: While earlier articles impose financial penalties, this one targets individuals criminally. Selling meat from diseased animals, meat failing inspection, or products with excessive pesticide, veterinary drug, or heavy metal residues is a crime as long as it is “sufficient” to cause serious poisoning — no actual victims are required, and offenders face up to three years in prison. Adding toxic or harmful non-food substances to food carries a minimum five-year sentence, irrespective of total sales volume. - Benefit: Article 143 of the Criminal Law governs this category: any food you produce or sell that fails to meet safety standards is illegal if it is “sufficient” to cause serious food poisoning or other severe foodborne illnesses. Offenders receive up to three years of imprisonment or detention plus fines. If serious health damage or other aggravating factors are present, sentences rise to three to seven years with additional fines. In cases of especially grave consequences, imprisonment ranges from seven years to life, plus asset confiscation or further fines. Article 144 covers the deliberate addition of toxic or harmful non-food substances to food; offenders face up to five years of imprisonment plus fines. If serious health damage or other serious circumstances arise, sentences increase to five to ten years with fines. If death results or other especially severe circumstances exist, penalties follow Article 141 (ten years or more, life imprisonment, or death). A joint interpretation by the Supreme People’s Court and the Supreme People’s Procuratorate defines four scenarios that qualify as “sufficient” to cause serious foodborne illness: presence of pathogenic microbes, pesticide residues, veterinary drug residues, biological toxins, or heavy metals exceeding legal limits; use of meat from diseased, undiagnosed, or unqualified animals; production or sale of items banned for public health reasons; and infant formula or medical foods with severely inadequate nutritional content. Excessive or improper use of additives that lead to such outcomes also falls under Article 143. What counts as “toxic or harmful non-food substances” is strictly defined: any substance prohibited by law or listed by government authorities (e.g., banned pesticides or drugs not approved for food animals). Additional serious circumstances under Article 144 include sales totaling between 100,000 and 200,000 RMB, operations near schools, nursing homes, or facilities serving minors or the elderly, or illegal private slaughtering without proper licensing; such acts may also incur penalties under the crime of illegal business operations. Revenue thresholds of 100,000 RMB or net profits of 50,000 RMB are considered “serious circumstances” nationwide. - Evidence grade: A - Sources: National People's Congress Standing Committee (amended in 2020). Criminal Law (Articles 141, 143, 144). (National Laws and Regulations Database); Supreme People's Court of China, Supreme People's Procuratorate of China (2021). Interpretation of Several Issues Concerning the Application of Laws in Handling Criminal Cases Endangering Food Safety (Fashi [2021] No. 24, Articles 1, 2, 5, 7, 9, 17, and 18, effective from January 1, 2022). (Full text reproduced by Hebei Provincial Administration for Market Regulation), (The full text was reproduced by the Liaoning Provincial Department of Justice, and the two copies were verified verbatim for consistency) - Notes: The dividing line between this article and the previous three is whether food safety standards themselves are violated. Failure to obtain permits, incomplete labeling, or false health claims result in financial penalties, while selling diseased meat, non-compliant products, improper additives, or non-food substances triggers criminal prosecution. The simplest preventive measure remains the steps outlined in Article 8: purchase meat solely from licensed slaughterhouses, retain all quarantine and quality certificates, and use only ingredients with valid approval numbers. Unverified “discounted meat” or unknown “by‑product scraps” are common sources of violations. Due to a 502 error when retrieving the original Supreme People’s Court bulletin, two provincial official reprints were cross‑checked word‑for‑word to ensure accuracy. **Original text (Chinese):** ### 11. 食品这一行有刑事线：卖病死肉、超标货就够罪，掺了有毒有害的不看金额、起刑五年 - 成本：不花钱。按第 8 条（做食品先看自己落在哪一档）那套做：留好检疫证明和进货凭证，配料表里只放查得到批准文号的东西。 - 说人话：前面几条罚的是钱，这条抓的是人。卖病死肉、检验不合格的肉，或者农残兽残重金属严重超标的东西，只要「足以」让人吃出严重中毒就够罪，不用真有人吃坏，判 3 年以下。往食品里掺有毒有害的非食品原料，起步就是 5 年以下，不看你卖了多少钱。 - 收益：刑法第一百四十三条管的是这一档。你做的、卖的食品不符合食品安全标准。只要「足以造成严重食物中毒事故或者其他严重食源性疾病的」，就够罪。判 3 年以下有期徒刑或者拘役（短期关押），同时罚钱。把人的健康搞出严重损害，或者有其他严重情节的，判 3 年以上 7 年以下并罚钱。后果特别严重的，判 7 年以上有期徒刑直到无期，罚钱或者把名下财产全部没收。第一百四十四条：在做的、卖的食品里掺进有毒有害的非食品原料，或者明知掺了还卖的，判 5 年以下有期徒刑并罚钱。把人的健康搞出严重损害，或者有其他严重情节的，判 5 年以上 10 年以下并罚钱。把人吃死了，或者有其他特别严重情节的，按第一百四十一条处罚（10 年以上、无期或者死刑）。最高人民法院和最高人民检察院出过一份解释（两高解释）。它列明了哪几种情形算「足以造成严重食物中毒事故或者其他严重食源性疾病」。一是「含有严重超出标准限量的致病性微生物、农药残留、兽药残留、生物毒素、重金属等污染物质」。二是「属于病死、死因不明或者检验检疫不合格的畜、禽、兽、水产动物肉类及其制品的」。三是「属于国家为防控疾病等特殊需要明令禁止生产、销售的」。四是「特殊医学用途配方食品、专供婴幼儿的主辅食品营养成分严重不符合食品安全标准的」。添加剂用超量、用错地方，到了会造成上述后果的程度，同样按第一百四十三条定罪。什么算「有毒、有害的非食品原料」，不由你说了算。一类是法律法规禁止往食品里加的物质。另一类是国务院有关部门公告的名单上的物质，比如禁用农药、禁止用在食用动物身上的药。还有一种情形也算第一百四十四条里的「其他严重情节」。做了、卖了 10 万元以上不满 20 万元。地点在中小学校园、托幼机构、养老机构及周边。卖的对象是未成年人、老年人。不在指定屠宰厂、自己私设猪的屠宰场干屠宰和销售，情节严重的按非法经营罪判。做到 10 万元以上，或者挣到 5 万元以上，就算「情节严重」（全国） - 证据等级：A - 来源：全国人大常委会 (2020 年修正). 刑法（第一百四十一、一百四十三、一百四十四条）. （国家法律法规数据库）；最高人民法院、最高人民检察院 (2021). 关于办理危害食品安全刑事案件适用法律若干问题的解释（法释〔2021〕24 号，第一、二、五、七、九、十七、十八条，2022 年 1 月 1 日起施行）. （河北省市场监督管理局转载全文）、（辽宁省司法厅转载全文，两份逐字核对一致） - 备注：和前面三条的分界线是：有没有踩到食品安全本身。没办证、标签漏项、吹疗效，罚的是钱。卖病死肉、超标货、乱加添加剂、掺非食品原料，进的是刑事程序。最省事的防线还是第 8 条（做食品先看自己落在哪一档）里那套动作。肉只从定点屠宰厂进。每批留好检疫证明和肉品品质检验合格证。配料只用查得到批准文号的。所谓「便宜处理的肉」「不知道哪来的边角料」，最常出事。原始来源最高人民法院公报的页面本轮返回 502，所以引了两份省级官方转载，并且互相逐字核对过。 **Evidence:** A. The dividing line between this article and the previous three is whether food safety standards themselves are violated. Failure to obtain permits, incomplete labeling, or false health claims result in financial penalties, while selling diseased meat, non-compliant products, improper additives, or non-food substances triggers criminal prosecution. The simplest preventive measure remains the steps outlined in Article 8: purchase meat solely from licensed slaughterhouses, retain all quarantine and quality certificates, and use only ingredients with valid approval numbers. Unverified “discounted meat” or unknown “by‑product scraps” are common sources of violations. Due to a 502 error when retrieving the original Supreme People’s Court bulletin, two provincial official reprints were cross‑checked word‑for‑word to ensure accuracy. **Source summary:** While earlier articles impose financial penalties, this one targets individuals criminally. Selling meat from diseased animals, meat failing inspection, or products with excessive pesticide, veterinary drug, or heavy metal residues is a crime as long as it is “sufficient” to cause serious poisoning — no actual victims are required, and offenders face up to three years in prison. Adding toxic or harmful non-food substances to food carries a minimum five-year sentence, irrespective of total sales volume. **Low-ROI detour:** Move “The food industry faces criminal penalties: selling meat from diseased animals or products exceeding safety limits is already a crime; adding toxic or harmful non-food substances carries a minimum five-year sentence regardless of revenue” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “While earlier articles impose financial penalties, this one targets individuals criminally. Selling meat from diseased animals, meat failing inspection, or products with excessive pesticide, veterinary drug, or heavy metal residues is a crime as long as it is “sufficient” to cause serious poisoning — no actual victims are required, and offenders face up to three years in prison. Adding toxic or harmful non-food substances to food carries a minimum five-year sentence, irrespective of total sales volume.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大常委会 (2020 年修正). 刑法（第一百四十一、一百四十三、一百四十四条）.](https://flk.npc.gov.cn/detail?id=ff808181796a636a0179822a19640c92); [最高人民法院、最高人民检察院 (2021). 关于办理危害食品安全刑事案件适用法律若干问题的解释（法释〔2021〕24 号，第一、二、五、七、九、十七、十八条，2022 年 1 月 1 日起施行）.](https://scjg.hebei.gov.cn/info/79117) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md --- ### 12-012 — Once you obtain a business license, you must file tax returns on schedule — even if you have no income, you still need to submit a return with all zeros. Original title: 领了执照就开始有申报义务，没有收入也要按期零申报（照报一张全是零的表） **Source text (English):** ### 12. Once you obtain a business license, you must file tax returns on schedule — even if you have no income, you still need to submit a return with all zeros. - Cost: There’s no direct cost involved. You can file electronically via the tax service portal monthly or quarterly in just a few minutes. Hiring an accountant, however, adds extra expense. If you do hire someone, you must also register for social insurance within 30 days of business establishment. The real challenge is remembering to file on time even during months with no business activity. - In plain terms: After getting a business license, you’re required to file tax returns regularly. Even if you earn nothing, you must still file a return — just fill in all zeros. Failing to do so risks fines up to 2,000 yuan; more serious violations can lead to penalties between 2,000 and 10,000 yuan. If you skip returns for all tax types across three consecutive months, the system automatically labels you as a “non-compliant taxpayer,” and you lose the ability to issue invoices. - Benefit: The law clearly states that “taxpayers with no tax liability during a period must still file a tax return as required.” In other words, even when you owe nothing, filing remains mandatory. Non-compliance brings penalties: tax authorities can order corrections and impose fines up to 2,000 yuan; repeat or severe violations may exceed 10,000 yuan. Any unpaid taxes plus daily late fees at 0.05% must also be settled. Furthermore, persistent non-filing leads to automatic classification as a non-compliant taxpayer, blocking invoice issuance until corrected and penalties paid. - Evidence grade: A - Sources: State Council of China (2002). Implementation Rules of the Tax Collection and Administration Law (State Council of China Order No. 362, Article 32, Article 75). ; National People’s Congress Standing Committee (2015). Tax Collection and Administration Law (2015) (Revised in 2019, Articles 25, 32, 62, and 64). ; State Taxation Administration of China (2019). Announcement on Certain Matters on Tax Collection and Administration (State Taxation Administration of China Announcement No. 48 of 2019, Article 3). ; Standing Committee of the National People's Congress (2018). Personal Income Tax Law (Amended in 2018, Article 12). ; National People's Congress Standing Committee (2018). Social Insurance Law (Amended in 2018, Article 57). - Notes: With the “multi-certificates integration” policy, a separate tax registration isn’t needed. Use your business license’s unified social credit code to log into the electronic tax portal and specify applicable taxes. Individual businesses and sole proprietorships pay individual income tax on business earnings. Payments are first due within 15 days after month or quarter-end, followed by an annual settlement by March 31 of the following year to adjust any over- or under-payments. Even without any revenue, zero returns must still be filed. Three consecutive months of non-filing results in automatic classification as a non-compliant taxpayer, halting invoice use; cancellation procedures then become far more complicated — see Section 12.23 for details on orderly business closure. **Original text (Chinese):** ### 12. 领了执照就开始有申报义务，没有收入也要按期零申报（照报一张全是零的表） - 成本：不花钱。自己在电子税务局按月或者按季申报，一次几分钟。请人代记账是另一笔市场上的开支。用了人的，还要从成立那天算起 30 日内办社保登记。难的是没生意的月份也得记着按时报。 - 说人话：领了执照就要按期报税。一分钱没赚也要报，只是表上数字全填零。不报先罚 2000 元以下，情节严重的罚 2000 到 1 万。连着三个月所有税种都不报，系统会自动把你列为非正常户，发票就开不了了。 - 收益：「纳税人在纳税期内没有应纳税款的，也应当按照规定办理纳税申报」：这一期一分税都不用交，表照样要报。不按期报的，「由税务机关责令限期改正，可以处二千元以下的罚款；情节严重的，可以处二千元以上一万元以下的罚款」。不报又少缴了税的，税要追回来，还要把按天加收的滞纳金一起补上，另罚少缴那笔税的「百分之五十以上五倍以下的罚款」。滞纳金按每天万分之五加。「连续三个月所有税种均未进行纳税申报的，税收征管系统自动将其认定为非正常户，并停止其发票领用簿和发票的使用」。三个月什么都不报，系统就自己把你列为非正常户，发票领不了也开不了。补报并且接受处罚之后，自动解除。用了人的单位「应当自成立之日起三十日内……向当地社会保险经办机构申请办理社会保险登记」（全国） - 证据等级：A - 来源：国务院 (2002). 税收征收管理法实施细则（国务院令第 362 号，第三十二、七十五条）. ; 全国人大常委会 (2015). 税收征收管理法（2015 年修正，第二十五、三十二、六十二、六十四条）. ; 国家税务总局 (2019). 关于税收征管若干事项的公告（国家税务总局公告 2019 年第 48 号，第三条）. ; 全国人大常委会 (2018). 个人所得税法（2018 年修正，第十二条）. ; 全国人大常委会 (2018). 社会保险法（2018 年修正，第五十七条）. - 备注：「多证合一」之后不用单独办税务登记。拿营业执照上的统一社会信用代码登录电子税务局，确认登记信息，报上自己要交哪些税。个体工商户和个人独资企业交的是经营所得个税。先「在月度或者季度终了后十五日内」交一笔，再「在取得所得的次年三月三十一日前办理汇算清缴」（全年算总账，多退少补）。没开张也要报，零申报同样是申报。放着不管三个月就成了非正常户，发票停用，想注销也走不了简易程序，见本节第 23 条（亏了就按程序退场） **Evidence:** A. With the “multi-certificates integration” policy, a separate tax registration isn’t needed. Use your business license’s unified social credit code to log into the electronic tax portal and specify applicable taxes. Individual businesses and sole proprietorships pay individual income tax on business earnings. Payments are first due within 15 days after month or quarter-end, followed by an annual settlement by March 31 of the following year to adjust any over- or under-payments. Even without any revenue, zero returns must still be filed. Three consecutive months of non-filing results in automatic classification as a non-compliant taxpayer, halting invoice use; cancellation procedures then become far more complicated — see Section 12.23 for details on orderly business closure. **Source summary:** After getting a business license, you’re required to file tax returns regularly. Even if you earn nothing, you must still file a return — just fill in all zeros. Failing to do so risks fines up to 2,000 yuan; more serious violations can lead to penalties between 2,000 and 10,000 yuan. If you skip returns for all tax types across three consecutive months, the system automatically labels you as a “non-compliant taxpayer,” and you lose the ability to issue invoices. **Low-ROI detour:** Move “Once you obtain a business license, you must file tax returns on schedule — even if you have no income, you still need to submit a return with all zeros.” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “After getting a business license, you’re required to file tax returns regularly. Even if you earn nothing, you must still file a return — just fill in all zeros. Failing to do so risks fines up to 2,000 yuan; more serious violations can lead to penalties between 2,000 and 10,000 yuan. If you skip returns for all tax types across three consecutive months, the system automatically labels you as a “non-compliant taxpayer,” and you lose the ability to issue invoices.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 12-023 **Source links:** [国务院 (2002). 税收征收管理法实施细则（国务院令第 362 号，第三十二、七十五条）.](https://fgk.chinatax.gov.cn/zcfgk/c100010/c5195082/content.html); [全国人大常委会 (2015). 税收征收管理法（2015 年修正，第二十五、三十二、六十二、六十四条）.](https://fgk.chinatax.gov.cn/zcfgk/c100009/c5195081/content.html); [国家税务总局 (2019). 关于税收征管若干事项的公告（国家税务总局公告 2019 年第 48 号，第三条）.](https://fgk.chinatax.gov.cn/zcfgk/c100012/c5195194/content.html); [全国人大常委会 (2018). 个人所得税法（2018 年修正，第十二条）.](https://fgk.chinatax.gov.cn/zcfgk/c100009/c5193028/content.html); [全国人大常委会 (2018). 社会保险法（2018 年修正，第五十七条）.](http://www.npc.gov.cn/zgrdw/npc/xinwen/2019-01/07/content_2070267.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md --- ### 12-013 — Invoices must reflect actual transactions; small taxpayers can fully utilize tax exemptions Original title: 发票只按真实交易开，小规模纳税人用足免税额 **Source text (English):** ### 13. Invoices must reflect actual transactions; small taxpayers can fully utilize tax exemptions - Cost: No cost at all. There is no need to purchase or sell invoices, nor to handle “fictitious invoicing” on behalf of others. Simply issue invoices and file taxes based on real business activity. - In plain terms: If you are a small taxpayer paying taxes under the simplified regime, and your monthly sales stay under 100,000 yuan or quarterly sales under 300,000 yuan, you are exempt from VAT. Previously taxed at 3%, this rate is now reduced to 1% for the same period. Conversely, arranging fake invoices to offset costs constitutes tax fraud, punishable by up to three years in prison and fines ranging from 20,000 to 200,000 yuan. - Benefit: Small taxpayers under the simplified tax regime are legally exempt from VAT if their sales remain below specific thresholds. These thresholds apply from January 1, 2026, through December 31, 2027: 100,000 yuan per month, 300,000 yuan per quarter, or 1,000 yuan per transaction/day. Exceptions apply for real estate sales, rentals, and land-use right transfers. For those meeting these limits, the VAT rate drops from 3% to 1%. Issuing VAT invoices without a genuine transaction, or any form of fictitious invoicing, is illegal and carries penalties up to three years imprisonment plus fines up to 200,000 yuan; repeat or larger-scale violations may lead to sentences ranging from three to ten years, or even life imprisonment nationwide. - Evidence grade: A - Sources: Standing Committee of the National People's Congress (2024). Value-Added Tax Law (effective on January 1, 2026, Article 23). ; Ministry of Finance, State Administration of Taxation (2026). Announcement on the transition of preferential VAT policies after the implementation of the VAT Law (Ministry of Finance and State Administration of Taxation Announcement 2026 No. 10, Articles 1, 2, and 6). ; National People’s Congress (1997). Criminal Law (Article 205). - Notes: The revised VAT Law took effect on January 1, 2026, superseding earlier relief measures for small taxpayers outlined in 2023 documents No. 19 and No. 1. While monetary thresholds remain unchanged, the legal basis has been updated accordingly. The referenced criminal provisions derive from the 1997 Penal Code, specifically Article 205, as amended to reflect current sentencing tiers. Note that VAT exemptions do not apply to income tax; arranging fake invoices is illegal and should never be considered a tax-saving tactic. **Original text (Chinese):** ### 13. 发票只按真实交易开，小规模纳税人用足免税额 - 成本：不花钱。不买发票，不卖发票，也不替别人「走账开票」。按真实发生的生意开票、报税。 - 说人话：你要是按简易办法交税的小规模纳税人，一个月卖不到 10 万、一个季度卖不到 30 万，增值税就免了。本来按 3% 交的，同期也减到按 1% 交。反过来，「找人开票抵成本」就是虚开，起步判 3 年以下，还要罚 2 万到 20 万。 - 收益：规模小、按简易办法交税的那一档叫小规模纳税人。法律写的是「销售额未达到起征点的，免征增值税」。这条线叫起征点。从 2026 年 1 月 1 日到 2027 年 12 月 31 日，起征点是按月算 10 万元，按季度算 30 万元，按次或者按天算 1000 元，卖不到这条线就不用交。同一段时间里，本来按 3% 交的减到按 1% 交，卖房租房和转让土地使用权除外。反过来说，开了没有真实买卖的增值税专用发票，或者其他能拿去抵税的发票，判 3 年以下有期徒刑或者拘役，并罚 2 万到 20 万元。给别人开、给自己开、让别人给自己开、介绍别人开，都算。涉及税额较大的判 3 到 10 年。数额巨大的判 10 年以上或者无期（全国） - 证据等级：A - 来源：全国人大常委会 (2024). 增值税法（2026 年 1 月 1 日施行，第二十三条）. ；财政部、税务总局 (2026). 关于增值税法施行后增值税优惠政策衔接事项的公告（财政部 税务总局公告 2026 年第 10 号，第一、二、六条）. ；全国人大 (1997). 刑法（第二百零五条）. - 备注：增值税法从 2026 年 1 月 1 日起施行。原来的两份小规模纳税人减免公告，2023 年第 19 号和 2023 年第 1 号，跟着停止执行或者废止。金额门槛没变，但依据换了，本条已经按新文件更新。刑法原文页是 1997 年版，第二百零五条后来经修正案调过判几年的档次，本条只写核实到、而且没被改动过的那几档。免的是增值税，所得税另算。「找人开票抵成本」就是虚开，不是节税。 **Evidence:** A. The revised VAT Law took effect on January 1, 2026, superseding earlier relief measures for small taxpayers outlined in 2023 documents No. 19 and No. 1. While monetary thresholds remain unchanged, the legal basis has been updated accordingly. The referenced criminal provisions derive from the 1997 Penal Code, specifically Article 205, as amended to reflect current sentencing tiers. Note that VAT exemptions do not apply to income tax; arranging fake invoices is illegal and should never be considered a tax-saving tactic. **Source summary:** If you are a small taxpayer paying taxes under the simplified regime, and your monthly sales stay under 100,000 yuan or quarterly sales under 300,000 yuan, you are exempt from VAT. Previously taxed at 3%, this rate is now reduced to 1% for the same period. Conversely, arranging fake invoices to offset costs constitutes tax fraud, punishable by up to three years in prison and fines ranging from 20,000 to 200,000 yuan. **Low-ROI detour:** Move “Invoices must reflect actual transactions; small taxpayers can fully utilize tax exemptions” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If you are a small taxpayer paying taxes under the simplified regime, and your monthly sales stay under 100,000 yuan or quarterly sales under 300,000 yuan, you are exempt from VAT. Previously taxed at 3%, this rate is now reduced to 1% for the same period. Conversely, arranging fake invoices to offset costs constitutes tax fraud, punishable by up to three years in prison and fines ranging from 20,000 to 200,000 yuan.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大常委会 (2024). 增值税法（2026 年 1 月 1 日施行，第二十三条）.](https://fgk.chinatax.gov.cn/zcfgk/c100009/c5237365/content.html); [财政部、税务总局 (2026). 关于增值税法施行后增值税优惠政策衔接事项的公告（财政部 税务总局公告 2026 年第 10 号，第一、二、六条）.](https://fgk.chinatax.gov.cn/zcfgk/c102416/c5247434/content.html); [全国人大 (1997). 刑法（第二百零五条）.](https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md --- ### 12-014 — Scammers pretending to be tax officials demanding payments are fraudsters; tax filings must be done via the e-Tax Service or by calling 12366 Original title: 自称税务局催你交钱报税的都是骗子，办税只走电子税务局和 12366 **Source text (English):** ### 14. Scammers pretending to be tax officials demanding payments are fraudsters; tax filings must be done via the e-Tax Service or by calling 12366 - Cost: No cost involved. If you receive calls or texts claiming a “tax audit,” “unusual account activity,” or “fines for non-filing,” or if someone adds you as a contact, simply hang up and ignore them. Then call 12366 or the official phone number of your local tax authority to verify. - In plain terms: Tax authorities never ask for your bank card passwords, payment codes, or SMS verification codes over the phone, nor do they provide an account number for you to send tax payments to. Legitimate on-site tax inspections require officials to present an inspection notice and identification. When receiving such calls, hang up first and call 12366 to confirm. If you’ve already transferred money, immediately call 110 or 96110 to request a payment reversal. - Benefit: The State Taxation Administration explicitly states: “Tax authorities never request bank card passwords, payment codes, account balances, or SMS verification codes related to payments via WeChat mini-programs, phone calls, or texts.” It also warns: “Some criminals impersonate tax officials, offering services such as ‘tax filing assistance,’ ‘preferential tax policy handling,’ or ‘policy guidance’ to taxpayers.” To verify any claims, call the 12366 taxpayer service hotline or your local tax authority’s official number. Legitimate on-site inspections require officials to present a written notice and identification. Tax payments can only be made via the e-Tax Service or at tax service centers; no tax authority ever provides a designated account for payments. Intermediary agencies offering tax filing services are also subject to regulations. Those who extort taxpayers or withholding agents using the guise of tax officials face fines based on severity. Impersonating government officials to commit fraud results in detention for 10–15 days and a fine of up to 1,000 yuan. If actions meet criteria for both fraud and impersonation, penalties follow the stricter applicable law. - Evidence grade: A - Sources: State Taxation Administration of China (2025). The taxation department reminds taxpayers to enhance prevention awareness and be wary of Internet tax-related fraud. ; State Taxation Administration of China Yangzhou Taxation Bureau (2023). Yangzhou Tax-related Fraud Prevention Publicity. ; State Taxation Administration of China (2025). Measures for the Administration of Tax-related Professional Services (Trial) (State Taxation Administration of China Order No. 58, Article 32, Item 7, Article 33). ; Standing Committee of the National People's Congress (2025). Public Security Administration Punishment Law (revised in 2025, effective on January 1, 2026, Article 62). ; Supreme People's Court of China, Supreme People's Procuratorate of China, Ministry of Public Security of China (2016). Opinions on Several Issues Concerning the Application of Law in Handling Criminal Cases such as Telecommunications and Internet Fraud (Fafa [2016] No. 32). - Notes: These scams specifically target newly registered sole proprietors and small businesses. Scammers claim “your tax filing records show non-compliance, and fines will apply today,” then steer victims to their own official accounts or mini-programs, charging hundreds of yuan for services that are actually free and take only minutes to complete independently. While hiring external bookkeeping firms is legal, they are not government entities and cannot act on behalf of tax authorities. Victims who’ve already paid should follow Section 8, Clause 2 (payment reversal for fraud) and immediately call 110 or 96110 to request a reversal. **Original text (Chinese):** ### 14. 自称税务局催你交钱报税的都是骗子，办税只走电子税务局和 12366 - 成本：不花钱。接到「税务抽查」「账户异常」「不报税就罚款」的电话、短信，或者有人加你好友，先挂断、不回。再打 12366，或者打主管税务机关的固定电话核实。 - 说人话：税务部门不会打电话要你的银行卡密码、支付密码或者短信验证码，也不会给你一个账号让你把税打过去。真上门查账的，要出示检查通知书和检查证。接到这类电话先挂断，再打 12366 核实。已经转了钱，立刻打 110 或者 96110 止付。 - 收益：税务总局的提示原文：「税务部门不会通过微信小程序、电话、短信等方式索要银行卡密码、支付密码、账户余额及与银行卡收付款项相关的短信验证码」。「一些不法分子冒充税务干部以提供『帮办纳税申报』『税收优惠代办』『政策辅导』等为名接触纳税人」。要核实就打「12366 纳税缴费服务热线或主管税务机关固定电话」。真上门查账（稽查）的，「必须出示检查通知书和检查证」。「税款只能通过电子税务局或者在办税大厅缴纳，税务部门不会提供指定账号」。替人办税的中介机构也有一条。「以税务机关和税务人员的名义敲诈纳税人、扣缴义务人的」，按情节轻重罚款。打着税务局和税务干部的旗号，敲诈交税的人和代扣代缴税款的单位，就是这种情形。冒充国家机关工作人员招摇撞骗的，拘留 10 日以上 15 日以下，还可以再罚 1000 元以下。既够诈骗罪又够招摇撞骗罪的，「依照处罚较重的规定定罪处罚」（哪条罚得重按哪条判）（全国） - 证据等级：A - 来源：国家税务总局 (2025). 税务部门提醒广大纳税人——增强防范意识 警惕互联网涉税诈骗. ; 国家税务总局扬州市税务局 (2023). 扬州防范涉税诈骗宣传篇. ; 国家税务总局 (2025). 涉税专业服务管理办法（试行）（国家税务总局令第 58 号，第三十二条第七项、第三十三条）. ; 全国人大常委会 (2025). 治安管理处罚法（2025 年修订，2026 年 1 月 1 日施行，第六十二条）. ; 最高人民法院、最高人民检察院、公安部 (2016). 关于办理电信网络诈骗等刑事案件适用法律若干问题的意见（法发〔2016〕32 号）. - 备注：这类骗局专挑刚注册的个体户和小公司。话术是「系统显示你没报税，今天不处理就罚款」，然后把你引到他们自己的公众号或者小程序，一次收几百元。而那笔申报本来免费，自己几分钟就能做完。找市场上的机构代记账不违法，但它不是政府部门，也不会用税务局的名义催你。已经付钱或者转了账的，按第 8 节第 2 条（被骗止付）立刻打 110 或 96110 要求止付 **Evidence:** A. These scams specifically target newly registered sole proprietors and small businesses. Scammers claim “your tax filing records show non-compliance, and fines will apply today,” then steer victims to their own official accounts or mini-programs, charging hundreds of yuan for services that are actually free and take only minutes to complete independently. While hiring external bookkeeping firms is legal, they are not government entities and cannot act on behalf of tax authorities. Victims who’ve already paid should follow Section 8, Clause 2 (payment reversal for fraud) and immediately call 110 or 96110 to request a reversal. **Source summary:** Tax authorities never ask for your bank card passwords, payment codes, or SMS verification codes over the phone, nor do they provide an account number for you to send tax payments to. Legitimate on-site tax inspections require officials to present an inspection notice and identification. When receiving such calls, hang up first and call 12366 to confirm. If you’ve already transferred money, immediately call 110 or 96110 to request a payment reversal. **Low-ROI detour:** Move “Scammers pretending to be tax officials demanding payments are fraudsters; tax filings must be done via the e-Tax Service or by calling 12366” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Tax authorities never ask for your bank card passwords, payment codes, or SMS verification codes over the phone, nor do they provide an account number for you to send tax payments to. Legitimate on-site tax inspections require officials to present an inspection notice and identification. When receiving such calls, hang up first and call 12366 to confirm. If you’ve already transferred money, immediately call 110 or 96110 to request a payment reversal.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国家税务总局 (2025). 税务部门提醒广大纳税人——增强防范意识 警惕互联网涉税诈骗.](https://www.chinatax.gov.cn/chinatax/n810219/n810724/c5243181/content.html); [国家税务总局扬州市税务局 (2023). 扬州防范涉税诈骗宣传篇.](https://jiangsu.chinatax.gov.cn/art/2023/8/28/art_23038_432322.html); [国家税务总局 (2025). 涉税专业服务管理办法（试行）（国家税务总局令第 58 号，第三十二条第七项、第三十三条）.](https://fgk.chinatax.gov.cn/zcfgk/c100011/c5239044/content.html); [全国人大常委会 (2025). 治安管理处罚法（2025 年修订，2026 年 1 月 1 日施行，第六十二条）.](https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml); [最高人民法院、最高人民检察院、公安部 (2016). 关于办理电信网络诈骗等刑事案件适用法律若干问题的意见（法发〔2016〕32 号）.](https://www.spp.gov.cn/zdgz/201612/t20161221_176278.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md --- ### 12-015 — Writing “deposit” instead of “advance payment” in contracts, specifying penalty amounts, and treating credit terms as loans Original title: 收钱写「定金」不写「订金」，违约金写明数，账期当放贷来审 **Source text (English):** ### 15. Writing “deposit” instead of “advance payment” in contracts, specifying penalty amounts, and treating credit terms as loans - Cost: No cost at all. Simply include the term “deposit” in the contract; the amount must not exceed 20% of the total contract value. Collect the payment before delivering goods. Before agreeing to any credit terms that let the buyer receive goods first and pay later, run a background check on them first. - In plain terms: Only when the word “deposit” is used does the double‑return rule apply: if you break the contract, you lose that money; if the other party breaks it, they must pay you twice the amount. Anything above 20% of the contract value does not qualify as a deposit. If you write “advance payment” instead, the law offers no such protection. Offering credit terms is essentially lending your own money to the buyer interest‑free; if they go bankrupt, it becomes a bad debt. - Benefit: A deposit only becomes valid once the money is actually received by the seller (the effective date is when delivery occurs). If the buyer breaks the contract, they forfeit the deposit. If the seller breaks it, they must return the full amount plus an equal sum as compensation (i.e., double the original amount). Portions exceeding 20% of the total contract value are not treated as deposits. Should the agreed penalty amount be far higher or lower than the actual loss, a court may adjust it at the request of either party. When both a deposit and a penalty clause are included in the same contract, the injured party may claim only one of them, not both (nationwide, effective since 2021). - Evidence grade: A - Sources: National People's Congress (2020). Civil Code (Articles 585, 586, 587, 588). - Notes: Under the Civil Code, “advance payment” does not enjoy the same protections as a deposit; it is generally regarded as a simple prepayment. This is the prevailing practice in legal practice, though no specific court rulings were verified for this section. Providing credit terms is equivalent to lending your own funds to the buyer without interest; any default results in a bad debt. Before granting such terms, check the buyer’s records on the National Enterprise Credit Information Publicity System to see if there are any pending lawsuits against them. **Original text (Chinese):** ### 15. 收钱写「定金」不写「订金」，违约金写明数，账期当放贷来审 - 成本：不花钱。合同里写「定金」这两个字，金额不超过合同总金额的 20%。先收钱再发货。答应对方先拿货、后付款（给账期）之前，先把对方查一遍。 - 说人话：写「定金」这两个字才有双倍规则：你毁约，这笔钱要不回来；对方毁约，要退你双倍。超过合同金额 20% 的那部分不算。写成「订金」，法律上没有这套规则。给账期等于把自己的钱白借给对方，对方倒了就是坏账。 - 收益：定金要等钱真交到对方手上才算数（自实际交付时成立）。付定金的一方毁约，这笔钱要不回来。收定金的一方毁约，要原数退回，再赔上同样一份（双倍返还）。超过合同总金额（主合同标的额）20% 的那部分，不按定金算。约定的违约金比实际损失高得离谱或者低得离谱的，法院可以按一方的请求往下调或者往上调。违约金和定金都写进了合同的，真出了违约只能挑一样要，不能两样都拿（全国，2021 年起） - 证据等级：A - 来源：全国人大 (2020). 民法典（第五百八十五、五百八十六、五百八十七、五百八十八条）. - 备注：「订金」在民法典里没有定金那套规则，一般只当预付款看待。这是实务里的通行说法，本节没有核实判例。账期就是把自己的钱无息借给对方，对方倒了就是坏账。给账期之前，先去国家企业信用信息公示系统查对方的记录，看它有没有被起诉过。 **Evidence:** A. Under the Civil Code, “advance payment” does not enjoy the same protections as a deposit; it is generally regarded as a simple prepayment. This is the prevailing practice in legal practice, though no specific court rulings were verified for this section. Providing credit terms is equivalent to lending your own funds to the buyer without interest; any default results in a bad debt. Before granting such terms, check the buyer’s records on the National Enterprise Credit Information Publicity System to see if there are any pending lawsuits against them. **Source summary:** Only when the word “deposit” is used does the double‑return rule apply: if you break the contract, you lose that money; if the other party breaks it, they must pay you twice the amount. Anything above 20% of the contract value does not qualify as a deposit. If you write “advance payment” instead, the law offers no such protection. Offering credit terms is essentially lending your own money to the buyer interest‑free; if they go bankrupt, it becomes a bad debt. **Low-ROI detour:** Move “Writing “deposit” instead of “advance payment” in contracts, specifying penalty amounts, and treating credit terms as loans” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Only when the word “deposit” is used does the double‑return rule apply: if you break the contract, you lose that money; if the other party breaks it, they must pay you twice the amount. Anything above 20% of the contract value does not qualify as a deposit. If you write “advance payment” instead, the law offers no such protection. Offering credit terms is essentially lending your own money to the buyer interest‑free; if they go bankrupt, it becomes a bad debt.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大 (2020). 民法典（第五百八十五、五百八十六、五百八十七、五百八十八条）.](https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md --- ### 12-016 — Sign a written contract within the first month of employment; register for social insurance within 30 days Original title: 用人第一个月内签书面合同，30 日内办社保登记 **Source text (English):** ### 16. Sign a written contract within the first month of employment; register for social insurance within 30 days - Cost: The portion of social insurance premiums that employers must pay must be paid continuously; the exact percentages vary by region. There is no cost to drafting the contract itself — simply use the standard template provided by local labor authorities. - In plain terms: If an employee starts working and no written contract is signed within the first month, the employer must pay double wages starting from the second month, continuing until the end of the first year of employment. Social insurance must be registered within 30 days of hiring; failure to do so results in fines equal to 1–3 times the amount of unpaid premiums. There is no legal provision allowing employees to voluntarily waive their right to social insurance coverage. - Benefit: Employers must pay double wages to employees who have worked for at least one month but still lack a written contract, starting from the second month of employment. Social insurance must be registered within 30 days of the employee’s first day on the job; failure to comply triggers mandatory corrective orders. After this deadline, fines of 1–3 times the unpaid premiums apply, and the responsible personnel face individual fines ranging from 500 to 3,000 yuan. Late or incomplete premium payments incur a penalty of 0.05% of the outstanding amount per day (late fees). If payments remain unpaid past the deadline, additional fines of 1–3 times the original debt apply. Employers bear sole responsibility for timely registration and full premium payments; only legally recognized force majeure events such as natural disasters permit temporary delays or reductions. No provision exists for employees to voluntarily forgo social insurance benefits (applies nationwide). - Evidence grade: A - Sources: National People's Congress Standing Committee (2007). Labor Contract Law (Articles 10, 82). ; National People's Congress Standing Committee (2010). Social Insurance Law (2018 amendment, Articles 58, 60, 84, 86). - Notes: Double wage obligations remain in effect from the second month through the end of the first year of employment, making delays increasingly costly. Employees without a written contract or unpaid social insurance coverage who suffer workplace injuries or later file labor disputes often face combined costs of retroactive payments, fines, and compensation that far exceed any initial savings the employer might have realized. **Original text (Chinese):** ### 16. 用人第一个月内签书面合同，30 日内办社保登记 - 成本：社保里由公司出的那一部分，要一直交下去，各地的比例不一样。签合同本身不花钱，直接用当地人社部门的合同范本就行。 - 说人话：人来上班满一个月还没签书面合同，从第二个月起，每个月要按双倍发工资，一直算到满一年。社保要在用工 30 天内登记，不办的罚该交社保费的 1 到 3 倍。法律上没有「员工自愿放弃社保」这一项。 - 收益：人来上班满一个月、不满一年还没签书面合同的，每个月要按双倍发工资。从人上班第一天算起，30 日内要给他办社保登记。不办的先勒令改正。过了期限的，按该交的社保费罚 1 到 3 倍，经办这件事的人另罚 500 到 3000 元。社保没按时交、没足额交的，从欠的那天起按每天万分之五加钱（滞纳金）。过了期限还不交的，再按欠款罚 1 到 3 倍。单位要自己申报，按时把钱交足。只有天灾这类没法抗的法定事由，才能晚交或者少交。没有「员工自愿放弃」这一项（全国） - 证据等级：A - 来源：全国人大常委会 (2007). 劳动合同法（第十、八十二条）. ；全国人大常委会 (2010). 社会保险法（2018 年修正，第五十八、六十、八十四、八十六条）. - 备注：双倍工资从第二个月一直算到满一年，越拖越贵。没签合同、没缴社保的员工，一旦出了工伤，或者离职之后去仲裁，补缴加上罚款再加上赔偿，往往比省下的那点钱多得多。 **Evidence:** A. Double wage obligations remain in effect from the second month through the end of the first year of employment, making delays increasingly costly. Employees without a written contract or unpaid social insurance coverage who suffer workplace injuries or later file labor disputes often face combined costs of retroactive payments, fines, and compensation that far exceed any initial savings the employer might have realized. **Source summary:** If an employee starts working and no written contract is signed within the first month, the employer must pay double wages starting from the second month, continuing until the end of the first year of employment. Social insurance must be registered within 30 days of hiring; failure to do so results in fines equal to 1–3 times the amount of unpaid premiums. There is no legal provision allowing employees to voluntarily waive their right to social insurance coverage. **Low-ROI detour:** Move “Sign a written contract within the first month of employment; register for social insurance within 30 days” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If an employee starts working and no written contract is signed within the first month, the employer must pay double wages starting from the second month, continuing until the end of the first year of employment. Social insurance must be registered within 30 days of hiring; failure to do so results in fines equal to 1–3 times the amount of unpaid premiums. There is no legal provision allowing employees to voluntarily waive their right to social insurance coverage.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大常委会 (2007). 劳动合同法（第十、八十二条）.](https://www.gov.cn/gongbao/content/2007/content_711013.htm); [全国人大常委会 (2010). 社会保险法（2018 年修正，第五十八、六十、八十四、八十六条）.](https://www.mohrss.gov.cn/xxgk2020/fdzdgknr/zcfg/fl/202011/t20201102_394629.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md --- ### 12-017 — Wages must be paid according to contracts and laws; raises, loans, and bonuses all require written documentation Original title: 工资按合同和法律给，加薪、借款、奖金都走书面 **Source text (English):** ### 17. Wages must be paid according to contracts and laws; raises, loans, and bonuses all require written documentation - Cost: No expense is incurred. The contract clearly states the wage amount. Any raises, bonuses, advance payments, or loans must be documented with signed paperwork — no verbal promises are allowed. Employers must never pay wages out of their own pocket on behalf of the company. Even when dealing with acquaintances, this same rule must be followed. - In plain terms: Wages must be paid on time and in full, as required by contract and law. If payments are delayed, employees can petition the court for a payment order. Verbal promises regarding raises, bonuses, or advance payments are legally meaningless; without written proof, the party unable to produce documentation will suffer the consequences. Any money lent by an employer to an employee must be backed by a written loan agreement specifying the amount, interest rate, and repayment terms. - Benefit: Contractual labor agreements must explicitly outline how wages are paid and how social insurance contributions are handled. Employers are legally obligated to pay wages on schedule and in full, per both the contract and national regulations. Failure to do so allows employees to request a court-issued payment order. Loans made by employers to staff are legally treated as standard loan agreements. Unless otherwise agreed between two private individuals, all such arrangements must be documented in writing, detailing the principal amount, interest terms, repayment date, and method. Verbal promises of bonuses lack any legal standing; without written proof, the party unable to provide documentation will be at a disadvantage (nationwide). - Evidence grade: C - Sources: National People's Congress Standing Committee (2007). Labor Contract Law (Articles 17, 30). ; National People's Congress (2020). Civil Code (Articles 469, 668). - Notes: This is not about refusing to help others — it is about ensuring all assistance follows established procedures. Once informal favors become habitual practice, discontinuing them inevitably leads to disputes. Mixing personal loans with company finances risks exposing the lender to financial losses if the borrower defaults. The legal provisions referenced here have been verified; however, the recommendations are based on practical experience, which justifies the C rating. **Original text (Chinese):** ### 17. 工资按合同和法律给，加薪、借款、奖金都走书面 - 成本：不花钱。合同里把工资写清楚。加薪、奖金、垫付、借款，一律签字留一张纸。不口头承诺。也不从自己口袋里掏钱替公司发工资。难的是熟人开口时也照这个规矩办。 - 说人话：工资要按合同和法律按时足额发。欠了，员工可以直接找法院开支付令。加薪、奖金、垫付只是口头说说，真吵起来，拿不出证据的一方吃亏。自己掏钱借给员工，要写书面借条，写清数额、利息和什么时候还。 - 收益：劳动合同里必须写明的内容，就包括工资怎么给、社保怎么交。单位要按合同和国家规定，及时、足额发工资。拖着不发的，员工可以直接向法院申请支付令（法院开出的催款文书）。老板拿自己的钱借给员工，这就是一份借款合同。除了两个自然人之间另有约定的，都要写成书面的，写清借了多少、利息怎么算、什么时候还、怎么还。口头答应的奖金没有白纸黑字，真吵起来，拿不出证据的一方吃亏（全国） - 证据等级：C - 来源：全国人大常委会 (2007). 劳动合同法（第十七、三十条）. ；全国人大 (2020). 民法典（第四百六十九、六百六十八条）. - 备注：不是不帮人，是帮人也要走制度。制度之外的恩惠一旦成了惯例，想停掉就会起纠纷。私人借款和公司账混在一起，公司亏了，坏账就落在你自己头上。法条部分已核实，建议本身是经验，故 C 级。 **Evidence:** C. This is not about refusing to help others — it is about ensuring all assistance follows established procedures. Once informal favors become habitual practice, discontinuing them inevitably leads to disputes. Mixing personal loans with company finances risks exposing the lender to financial losses if the borrower defaults. The legal provisions referenced here have been verified; however, the recommendations are based on practical experience, which justifies the C rating. **Source summary:** Wages must be paid on time and in full, as required by contract and law. If payments are delayed, employees can petition the court for a payment order. Verbal promises regarding raises, bonuses, or advance payments are legally meaningless; without written proof, the party unable to produce documentation will suffer the consequences. Any money lent by an employer to an employee must be backed by a written loan agreement specifying the amount, interest rate, and repayment terms. **Low-ROI detour:** Move “Wages must be paid according to contracts and laws; raises, loans, and bonuses all require written documentation” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Wages must be paid on time and in full, as required by contract and law. If payments are delayed, employees can petition the court for a payment order. Verbal promises regarding raises, bonuses, or advance payments are legally meaningless; without written proof, the party unable to produce documentation will suffer the consequences. Any money lent by an employer to an employee must be backed by a written loan agreement specifying the amount, interest rate, and repayment terms.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大常委会 (2007). 劳动合同法（第十七、三十条）.](https://www.gov.cn/gongbao/content/2007/content_711013.htm); [全国人大 (2020). 民法典（第四百六十九、六百六十八条）.](https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md --- ### 12-018 — Sell first, then produce: use pre-orders and small orders to confirm demand before investing in manufacturing Original title: 先卖再造：用预售和小订单验证有人买，再投钱生产 **Source text (English):** ### 18. Sell first, then produce: use pre-orders and small orders to confirm demand before investing in manufacturing - Cost: Just a few dozen to a few hundred yuan is needed to create a prototype or a simple landing page. After that, reach out to dozens of real potential customers and ask them to make advance payments or place small orders. This approach takes a few extra weeks compared to starting production right away. The hard part is resisting the urge to produce the goods first. - In plain terms: A study followed 116 newly founded Italian companies for about a year. Entrepreneurs who first formed a hypothesis and then tested it against real market feedback tended to run their businesses better, were more willing to pivot when needed, and did not quit earlier than others. So, if no one is willing to make advance payments or place small orders, you should not believe the claim that “products will sell on their own once made.” - Benefit: This randomized controlled trial tracked 116 Italian startups over roughly one year. In such trials, participants are randomly split into two groups; only one group receives a specific intervention, and the results of both groups are compared. The findings showed that entrepreneurs who received training on the “form a hypothesis first, then rigorously test it against market feedback” method achieved better business results, were more likely to switch strategies when needed, and did not have a higher early dropout rate. The authors argue that this approach lowers the risk of pouring resources into projects that seem promising at first glance but ultimately fail (published in Italy in 2020). - Evidence grade: B - Sources:Camuffo A, Cordova A, Gambardella A, Spina C (2020). A Scientific Approach to Entrepreneurial Decision Making: Evidence from a Randomized Control Trial. Management Science 66(2):564-586. - Notes: This is the only study on this topic, and its sample size is relatively small; it was also conducted only in Italy, which is why it is rated as grade B. The title, source, and abstract have been cross-checked via Crossref and Semantic Scholar; however, the exact effect figures cited in the text have not been independently verified. In practice, if no customers are willing to make advance payments or place small orders, you should not trust the idea that “products will automatically find buyers once produced.” **Original text (Chinese):** ### 18. 先卖再造：用预售和小订单验证有人买，再投钱生产 - 成本：几十到几百元，做个样品或者一个页面。再去找几十个真实客户，让他们预付或者下小单。这样比直接开工慢几个星期。难的是忍住不先把货做出来。 - 说人话：有人跟踪了 116 家意大利新公司大约一年：先立一个假设、再拿市场反馈去验的创业者，生意做得更好，也更愿意及时换方向，而且并没有更早放弃。所以，没人肯预付、没人肯下小单，就别信「做出来自然有人买」。 - 收益：一项随机对照试验，跟踪了 116 家意大利初创企业大约一年。随机对照试验就是把人随机分成两组，只给一组做培训，再比两组的结果。结果是：受过培训、按「先提假设、再用市场反馈严格检验」来做决定的创业者，业绩更好，也更可能及时掉头换别的方案，早期放弃的比例并不更高。作者的解释是，这种做法减少了往看着有戏、其实做不成的项目（假阳性项目）上继续砸钱的概率（意大利，2020 年发表） - 证据等级：B - 来源：Camuffo A, Cordova A, Gambardella A, Spina C (2020). A Scientific Approach to Entrepreneurial Decision Making: Evidence from a Randomized Control Trial. Management Science 66(2):564-586. - 备注：只有这一项研究，样本小，而且是在意大利做的，所以定 B 级。标题、出处和摘要经 Crossref 与 Semantic Scholar 核对过，全文里的效果数字本节没有核实。落到操作上：没人肯预付、没人肯下小单，就别相信「做出来就有人买」。 **Evidence:** B. This is the only study on this topic, and its sample size is relatively small; it was also conducted only in Italy, which is why it is rated as grade B. The title, source, and abstract have been cross-checked via Crossref and Semantic Scholar; however, the exact effect figures cited in the text have not been independently verified. In practice, if no customers are willing to make advance payments or place small orders, you should not trust the idea that “products will automatically find buyers once produced.” **Source summary:** A study followed 116 newly founded Italian companies for about a year. Entrepreneurs who first formed a hypothesis and then tested it against real market feedback tended to run their businesses better, were more willing to pivot when needed, and did not quit earlier than others. So, if no one is willing to make advance payments or place small orders, you should not believe the claim that “products will sell on their own once made.” **Low-ROI detour:** Move “Sell first, then produce: use pre-orders and small orders to confirm demand before investing in manufacturing” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “A study followed 116 newly founded Italian companies for about a year. Entrepreneurs who first formed a hypothesis and then tested it against real market feedback tended to run their businesses better, were more willing to pivot when needed, and did not quit earlier than others. So, if no one is willing to make advance payments or place small orders, you should not believe the claim that “products will sell on their own once made.”” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Camuffo A, Cordova A, Gambardella A, Spina C (2020). A Scientific Approach to Entrepreneurial Decision Making: Evidence from a Randomized Control Trial. Management Science 66(2):564-586.](https://doi.org/10.1287/mnsc.2018.3249) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md --- ### 12-019 — Run the prototype through the production checklist before starting full production Original title: 样品做出来先过一遍量产清单，再谈开工 **Source text (English):** ### 19. Run the prototype through the production checklist before starting full production - Cost: Producing a small batch of prototypes costs a few hundred yuan. It also takes several hours to calculate these key figures: the yield rate (how many of the 100 items can actually be sold), the supplier’s minimum order quantity and payment terms, the capital tied up in inventory, packaging and logistics costs, as well as certification and licensing fees and trademark registration costs. The hardest part is resisting the urge to skip this step and jump straight into production. - In plain terms: The main difference between producing one prototype and producing a thousand units lies in where your money gets invested. The yield rate determines your actual production cost. The minimum order quantity and payment terms dictate how much capital you must advance upfront. Inventory levels determine when you can expect that capital back. For products listed in mandatory certification categories, they cannot be manufactured or sold without passing certification and displaying the corresponding certification mark. - Benefit: The main difference between producing one prototype and producing a thousand units lies in where your money gets invested. The yield rate determines your actual production cost — it shows what percentage of a batch of products are qualified for sale. The minimum order quantity and payment terms set by suppliers determine how much capital you must advance upfront. Inventory levels determine when you can expect that capital back. For products listed in mandatory certification categories, they must first pass certification and display the certification mark before they can be manufactured or sold. Unauthorized manufacturing or sale of such products without certification is punishable under relevant certification regulations. Food businesses and restaurants must obtain a food business license (required nationwide). - Evidence grade: C - Sources: General Administration of Quality Supervision, Inspection and Quarantine (2009). Regulations on Compulsory Product Certification Management (General Administration of Quality Supervision, Inspection and Quarantine Order No. 117, Article 2, Article 49). No. 4). - Notes: This checklist is based on practical experience; the legal content has been cross-checked against official sources. Before launching production, check the trademark database maintained by the National Intellectual Property Administration to see if any similar trademarks are already registered, then apply for your own trademark. Details on prohibited use of other parties’ trademarks and designs can be found in items 20 and 21 (keep purchase receipts, and ensure any designs are either created in-house or licensed for use). The list of mandatory certification categories is subject to updates published by the State Administration for Market Regulation. **Original text (Chinese):** ### 19. 样品做出来先过一遍量产清单，再谈开工 - 成本：几百元做一次小批量试产。再花几个小时，把这几项算清楚：良率（100 件里有几件能卖）、供应商的起订量和账期、库存要占多少钱、包装和物流、认证和许可、商标。难的是忍住不跳过这一步直接开工。 - 说人话：一件样品和一千件的差别，在于钱压在哪里。良率决定真实成本。起订量和账期决定你要先垫多少钱。库存决定钱什么时候能回来。产品要是在强制性认证目录里，没认证、没标认证标志就不能出厂和销售。 - 收益：一件样品和一千件的差别，在于钱压在哪里。良率决定真实成本，良率就是做出来的一批里有几成合格能卖。供应商一次最少要你订多少（起订量），发货之后多久才收得到钱（账期），这两项决定你要先垫多少钱。库存决定钱什么时候回来。列入强制性产品认证目录的产品，必须先通过认证，并且在产品上标出认证标志，才能出厂和销售。没认证就擅自出厂销售的，按认证认可条例处罚。做餐饮和卖食品要办食品经营许可（全国） - 证据等级：C - 来源：质检总局 (2009). 强制性产品认证管理规定（质检总局令第 117 号，第二、四十九条）. ；市场监管总局 (2023). 食品经营许可和备案管理办法（市场监管总局令第 78 号，第四条）. - 备注：清单本身是经验方法，法条部分已核实原文。投产之前，先到国家知识产权局的商标查询系统查一下有没有近似的注册，再去申请自己的商标。用别人的商标和图案的红线，见第 20、21 条（进货留票据、图案要自己做或买授权）。强制认证目录以市场监管总局最新公布的为准。 **Evidence:** C. This checklist is based on practical experience; the legal content has been cross-checked against official sources. Before launching production, check the trademark database maintained by the National Intellectual Property Administration to see if any similar trademarks are already registered, then apply for your own trademark. Details on prohibited use of other parties’ trademarks and designs can be found in items 20 and 21 (keep purchase receipts, and ensure any designs are either created in-house or licensed for use). The list of mandatory certification categories is subject to updates published by the State Administration for Market Regulation. **Source summary:** The main difference between producing one prototype and producing a thousand units lies in where your money gets invested. The yield rate determines your actual production cost. The minimum order quantity and payment terms dictate how much capital you must advance upfront. Inventory levels determine when you can expect that capital back. For products listed in mandatory certification categories, they cannot be manufactured or sold without passing certification and displaying the corresponding certification mark. **Low-ROI detour:** Move “Run the prototype through the production checklist before starting full production” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The main difference between producing one prototype and producing a thousand units lies in where your money gets invested. The yield rate determines your actual production cost. The minimum order quantity and payment terms dictate how much capital you must advance upfront. Inventory levels determine when you can expect that capital back. For products listed in mandatory certification categories, they cannot be manufactured or sold without passing certification and displaying the corresponding certification mark.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [质检总局 (2009). 强制性产品认证管理规定（质检总局令第 117 号，第二、四十九条）.](http://www.gov.cn/gongbao/content/2010/content_1533513.htm); [市场监管总局 (2023). 食品经营许可和备案管理办法（市场监管总局令第 78 号，第四条）.](https://www.gov.cn/gongbao/2023/issue_10606/202307/content_6894763.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md --- ### 12-020 — Keep copies of invoices and supplier documentation for every shipment; avoid purchasing goods priced significantly below market rates: if an employee buys counterfeit products, the employer can still be held legally responsible. Original title: 进货一批留一批票据和上家信息，进货价明显低于市场价的不进：员工进的假货，老板是被判的那个 **Source text (English):** ### 20. Keep copies of invoices and supplier documentation for every shipment; avoid purchasing goods priced significantly below market rates: if an employee buys counterfeit products, the employer can still be held legally responsible. - Cost: Zero upfront expense. For each batch of goods, retain essential paperwork: purchase contracts, invoices, payment records, the supplier’s business license, and any authorization documents. Implement a company policy requiring all buyers to sign off on purchases; under no circumstances should items priced far below market value be accepted. The real challenge lies in resisting the temptation to purchase seemingly profitable low-cost goods. - In plain terms: Selling counterfeit merchandise can lead to criminal penalties. If the illicit profits exceed 30,000 RMB or if total sales reach 50,000 RMB, the offender faces up to three years in prison. Even unsold inventory in storage counts toward these thresholds. Merely claiming “I didn’t know it was fake” is not a valid defense: if purchase prices are markedly lower than market rates without a reasonable explanation, guilt is presumed. Maintaining proper purchase contracts, invoices, payment records, and supplier details provides a crucial legal safeguard. - Benefit: Intentional sale of goods bearing counterfeit trademarks incurs serious legal consequences. When illicit earnings surpass 30,000 RMB or total sales reach 50,000 RMB, imprisonment for up to three years and monetary fines are likely. In cases where these figures are ten times higher, sentences range from three to ten years alongside substantial penalties. Un sold stock also contributes to this calculation; if its value triples the sales threshold, criminal liability applies automatically. The burden of proof lies with defendants to demonstrate genuine ignorance, but judicial interpretations issued in 2025 outline five circumstances where intent is deemed evident regardless of personal admission. These include visible tampering with trademarks, possession of forged authorization papers, prior convictions for similar offenses, purchasing goods at inexplicably low prices, and attempting to conceal evidence after detection. Corporate entities face dual penalties: financial fines imposed on the company itself and individual executives held accountable under identical statutes. Consequently, even when employees execute unauthorized purchases, senior management ultimately bears legal responsibility. Conversely, trademark law offers a defense mechanism: if sellers can prove they lawfully acquired products and identify their source, they avoid compensation obligations. Essential documentation—specifically invoices and supplier records—forms the backbone of this protection; lacking them nullifies any claim of innocence (applicable nationwide; judicial interpretation effective April 26, 2025). - Evidence grade: A - Sources: Standing Committee of the National People's Congress (2020). Criminal Law Amendment (11) (Items 17 and 24, namely Articles 214 and 220 of the Criminal Law). ; Supreme People's Court of China, Supreme People's Procuratorate of China (2025). Interpretation on Several Issues Concerning the Application of Law in Handling Criminal Cases of Intellectual Property Infringement (Fashi [2025] No. 5, effective from April 26, 2025). ; Standing Committee of the National People's Congress (2019). Trademark Law (amended in 2019, Articles 57 and 64; revised to Articles 72 and 78 on June 26, 2026, effective from January 1, 2027). , - Notes: Cosmetics, alcoholic beverages, baby products, electronics, and apparel frequently involve such legal disputes due to substantial price variations among identical items. Marketing terms like “exclusive channel stock,” “end-of-line clearance,” or “duty-free imports” cannot substitute for proper documentation. Beyond criminal penalties, administrative sanctions apply: convicted parties forfeit infringing merchandise and tools, while fines up to five times the illegal revenue may be imposed for operations exceeding 50,000 RMB in value. Upon discovering questionable purchases, immediately cease sales, secure the inventory, and contact brand representatives or regulatory authorities—destroying records or merchandise directly triggers the fifth presumption of intent mentioned earlier. For trademark-related matters, refer to Section 21 regarding permissible usage of third-party designs. A common scam involves strangers offering free merchandise in exchange for retail distribution; later, they claim infringement based on missing paperwork and abnormally low purchase prices, effectively negating all defenses. Legitimate consignment arrangements mandate written contracts, copies of supplier identification and business licenses, and explicit clauses defining ownership and liability boundaries. **Original text (Chinese):** ### 20. 进货一批留一批票据和上家信息，进货价明显低于市场价的不进：员工进的假货，老板是被判的那个 - 成本：不花钱。每批货都留好这几样：采购合同、发票、付款记录、上家的营业执照和授权文件。再定一条内部规矩：谁进的货谁签字，价格明显低于市场价的一律不进。难的是放过那些看着很赚钱的低价货。 - 说人话：卖假货，挣到 3 万，或者卖到 5 万，就够判刑，判 3 年以下。货压在仓库没卖出去也算。「我不知道是假的」不由你说了算：进货价明显低于市场价又说不出理由，就会被认定你知情。留住采购合同、发票、付款记录和上家信息，才有免赔那条路。 - 收益：明知是假冒注册商标的商品还卖，挣到的钱（违法所得）够 3 万元，或者卖出去的金额够 5 万元，就到了要判刑的门槛。判 3 年以下，同时罚钱，或者只罚钱。达到这个标准十倍的，判 3 到 10 年并罚钱。货还压在仓库没卖出去也算：货值到了销售金额标准三倍以上的，同样构成犯罪。「明知」不用你自己承认。最高人民法院和最高人民检察院 2025 年的司法解释，列了五种可以直接认定你知情的情形，你拿得出证据证明确实不知道的除外。一是知道商品上的注册商标被涂改、调换或者覆盖。二是伪造、涂改商标注册人授权文件，或者知道该文件被伪造、涂改。三是因销售假冒商品受过刑事或者行政处罚，又销售同一种的。四是无正当理由，以明显低于市场价格进货或者销售的。五是被行政执法机关、司法机关发现后，转移、销毁侵权商品和会计凭证等证据，或者提供虚假证明的。公司犯这一条的，「对单位判处罚金，并对其直接负责的主管人员和其他直接责任人员」按同一条处罚。就是公司罚钱，拍板的负责人和经手的人按同一条判。所以货是员工进的，挨罚挨判的还是拍板的那个人。反过来，商标法留了一条出路：卖的时候确实不知道这货侵犯了别人的注册商标，「能证明该商品是自己合法取得并说明提供者的，不承担赔偿责任」。能不能免赔，全看有没有票据和上家信息，没留就用不上这一条（全国，司法解释 2025 年 4 月 26 日起施行） - 证据等级：A - 来源：全国人大常委会 (2020). 刑法修正案（十一）（第十七、二十四项，即刑法第二百一十四、二百二十条）. ；最高人民法院、最高人民检察院 (2025). 关于办理侵犯知识产权刑事案件适用法律若干问题的解释（法释〔2025〕5 号，2025 年 4 月 26 日起施行）. ；全国人大常委会 (2019). 商标法（2019 年修正，第五十七、六十四条；2026 年 6 月 26 日修订后为第七十二、七十八条，自 2027 年 1 月 1 日起施行）. 、 - 备注：化妆品、酒水、母婴、数码、服装是这类案子的高发品类。共同点是同一款货有巨大的价差空间。「渠道货」「尾单」「海外免税」这些说法，都不能替代票据。判刑之外还有一道行政处罚：认定侵权成立的，侵权商品和工具要没收，违法经营额 5 万元以上的还可以并处 5 倍以下罚款。已经进了货才发现不对，立刻停售、封存，再联系品牌方或者市场监管部门。别继续卖，更别把货和账销毁。销毁证据正好落进上面「推定你明知是假货」的第五种情形。用别人的图案见第 21 条（图案要么自己做要么买授权）。有一种套路专门打这条：有人主动上门，说这批笔或者别的小商品白送给你，放店里卖了再分钱。过些天就有人来买走、当场取证，再按侵权来索赔。白给的货，免赔要的三个条件恰好全缺：没有采购合同和付款记录，说不出真实的提供者，价格明显不正常。「合法取得并说明提供者」一条都用不上。所以主动送货上门、不给票据、只留一个微信号的，一律不上架。真要做代销，就签书面的代销合同，留下对方的身份证和营业执照复印件，把货归谁、侵权了算谁的写进去。 **Evidence:** A. Cosmetics, alcoholic beverages, baby products, electronics, and apparel frequently involve such legal disputes due to substantial price variations among identical items. Marketing terms like “exclusive channel stock,” “end-of-line clearance,” or “duty-free imports” cannot substitute for proper documentation. Beyond criminal penalties, administrative sanctions apply: convicted parties forfeit infringing merchandise and tools, while fines up to five times the illegal revenue may be imposed for operations exceeding 50,000 RMB in value. Upon discovering questionable purchases, immediately cease sales, secure the inventory, and contact brand representatives or regulatory authorities—destroying records or merchandise directly triggers the fifth presumption of intent mentioned earlier. For trademark-related matters, refer to Section 21 regarding permissible usage of third-party designs. A common scam involves strangers offering free merchandise in exchange for retail distribution; later, they claim infringement based on missing paperwork and abnormally low purchase prices, effectively negating all defenses. Legitimate consignment arrangements mandate written contracts, copies of supplier identification and business licenses, and explicit clauses defining ownership and liability boundaries. **Source summary:** Selling counterfeit merchandise can lead to criminal penalties. If the illicit profits exceed 30,000 RMB or if total sales reach 50,000 RMB, the offender faces up to three years in prison. Even unsold inventory in storage counts toward these thresholds. Merely claiming “I didn’t know it was fake” is not a valid defense: if purchase prices are markedly lower than market rates without a reasonable explanation, guilt is presumed. Maintaining proper purchase contracts, invoices, payment records, and supplier details provides a crucial legal safeguard. **Low-ROI detour:** Move “Keep copies of invoices and supplier documentation for every shipment; avoid purchasing goods priced significantly below market rates: if an employee buys counterfeit products, the employer can still be held legally responsible.” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Selling counterfeit merchandise can lead to criminal penalties. If the illicit profits exceed 30,000 RMB or if total sales reach 50,000 RMB, the offender faces up to three years in prison. Even unsold inventory in storage counts toward these thresholds. Merely claiming “I didn’t know it was fake” is not a valid defense: if purchase prices are markedly lower than market rates without a reasonable explanation, guilt is presumed. Maintaining proper purchase contracts, invoices, payment records, and supplier details provides a crucial legal safeguard.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 12-021 **Source links:** [全国人大常委会 (2020). 刑法修正案（十一）（第十七、二十四项，即刑法第二百一十四、二百二十条）.](https://www.spp.gov.cn/zdgz/202012/t20201227_503682.shtml); [最高人民法院、最高人民检察院 (2025). 关于办理侵犯知识产权刑事案件适用法律若干问题的解释（法释〔2025〕5 号，2025 年 4 月 26 日起施行）.](https://www.spp.gov.cn/xwfbh/wsfbt/202504/t20250424_693977.shtml); 全国人大常委会 (2019). 商标法（2019 年修正，第五十七、六十四条; [2026 年 6 月 26 日修订后为第七十二、七十八条，自 2027 年 1 月 1 日起施行）.](https://www.cnipa.gov.cn/art/2019/7/30/art_95_28179.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md --- ### 12-021 — Whether creating designs yourself or purchasing licensed artwork, simply changing colors or adding icons does not count as “modifications” for copyright purposes. Original title: 商品、包装、吊牌和宣传图上的图案要么自己做要么买授权，改个颜色、加个图标不算「改过了」 **Source text (English):** ### 21. Whether creating designs yourself or purchasing licensed artwork, simply changing colors or adding icons does not count as “modifications” for copyright purposes. - Cost: Licensing fees from legitimate stock image libraries start at just a few dozen yuan per image. Hiring a designer to create original artwork can cost several hundred to several thousand yuan. For every image used on products, keep a record of the license and proof of purchase. The real challenge is avoiding the use of random images found online. - In plain terms: Even if you alter an existing image by changing its colors, background, or adding your own icons, you still have not obtained permission to use that artwork. Making money by reproducing someone else’s artwork—whether you earn 30,000 yuan, reach 50,000 yuan in sales, or print 500 copies—constitutes copyright infringement and can lead to a prison sentence of up to three years. In trademark law, any mark that is “likely to cause confusion” is considered infringing as well. - Benefit: Copyright law treats any unauthorized adaptation, translation, or annotation of a work as equivalent to outright copying. Therefore, modifying an original image by changing colors, background, or adding icons still counts as using someone else’s work without permission. The legal thresholds for punishment are as follows: if you profit from selling artwork without permission from the copyright holder—earning at least 30,000 yuan in illegal gains, reaching 50,000 yuan in total illegal business volume, or producing 500 copies or more—you commit copyright infringement and may be sentenced to up to three years in prison and fined. If the illegal gains reach ten times that amount, the sentence rises to three to ten years. Selling counterfeit goods bearing unauthorized designs also carries penalties: selling for over 50,000 yuan or reaching 100,000 yuan in sales can result in up to five years in prison. For trademarks, using a mark similar enough to cause confusion on identical or related goods is also illegal. Even minor modifications do not create a safe zone; such changes remain infringing under current law (effective April 26, 2025). - Evidence grade: A - Sources: National People's Congress Standing Committee (2020). Copyright Law (2020 amendment, Article 52, Paragraph 6, Article 53). ; National People's Congress Standing Committee (2020). Criminal Law Amendment (11) (Article 21, Article 217, 218 of the Criminal Law). ; Supreme People's Court of China, Supreme People's Procuratorate of China (2025). Interpretation of Several Issues Concerning the Application of Laws in Handling Criminal Cases of Intellectual Property Infringement (Fa Interpretation [2025] No. 5). ; Standing Committee of the National People’s Congress (2019). Trademark Law (amended in 2019, Article 57, Item 2; revised in 2026, Article 72, Item 2). - Notes: There are three common pitfalls to watch for. First, printing cartoon characters or celebrity images found online onto clothing, mugs, or phone cases without permission. Second, commercial use of fonts: most require separate licensing, and free preview versions are not automatically free for business use. Third, including unauthorized assets in client designs—the seller remains legally responsible. To simplify compliance, use licensed stock image libraries and keep all license documents on file. Alternatively, require designers to specify the source and scope of any used materials in a contract, making them liable for any resulting issues. Beyond criminal penalties, civil damages and administrative fines apply as well: if public interests are harmed, illegal earnings may be confiscated and fines imposed at 1–5 times the illegal business volume. For trademark checks prior to production, see item 19 (verify samples against the full production list). Conversely, if someone uses your own designs without permission, these same legal provisions apply to protect your rights. **Original text (Chinese):** ### 21. 商品、包装、吊牌和宣传图上的图案要么自己做要么买授权，改个颜色、加个图标不算「改过了」 - 成本：正版图库的授权从几十元一张起。找人原创设计，几百到几千元。每一张用在商品上的图，都留一份授权凭证和购买记录。难的是不去用网上随手搜来的图。 - 说人话：在别人的图上改个颜色、换个底色、加个自己的图标，还是没经许可用别人的作品。为赚钱复制别人的美术作品，挣到 3 万、做到 5 万，或者印够 500 张，就构成侵犯著作权罪，判 3 年以下。商标那边，「像到容易混淆」本身就算侵权。 - 收益：著作权法把「未经著作权人许可，以改编、翻译、注释等方式使用作品」和直接复制并列为侵权行为。所以在原图上改颜色、换底色、加个自己的图标，仍然是未经许可使用别人的作品。要判刑的门槛在这里：为了赚钱，没经作品的版权人（著作权人）许可，就把美术作品印出来卖（复制发行）。够上罪的是三个数。挣到的钱（违法所得）够 3 万元。或者这门买卖做到 5 万元（非法经营数额）。或者印出来的件数加起来够 500 份（张）。到了其中任何一个数，就构成侵犯著作权罪。判 3 年以下，同时罚钱，或者只罚钱。达到十倍标准的判 3 到 10 年。只是卖别人印的侵权货，挣到 5 万元以上，或者卖出去 10 万元以上，按销售侵权复制品罪判 5 年以下。商标也一样：在同一种商品上使用与注册商标近似的商标，或者在类似商品上使用相同或者近似的商标，「容易导致混淆的」本身就在侵权范围内。「近似」是法条明写的侵权情形，稍微改一改仍然算侵权（全国，司法解释 2025 年 4 月 26 日起施行） - 证据等级：A - 来源：全国人大常委会 (2020). 著作权法（2020 年修正，第五十二条第六项、第五十三条）. ；全国人大常委会 (2020). 刑法修正案（十一）（第二十、二十一项，即刑法第二百一十七、二百一十八条）. ；最高人民法院、最高人民检察院 (2025). 关于办理侵犯知识产权刑事案件适用法律若干问题的解释（法释〔2025〕5 号）. ；全国人大常委会 (2019). 商标法（2019 年修正，第五十七条第二项；2026 年修订后为第七十二条第二项）. - 备注：常踩的有三处。一是把网上搜来的卡通形象和明星图，印在衣服、杯子、手机壳上。二是字体：商用字体多数要单独授权，免费预览不等于免费商用。三是给客户做的设计稿里夹了没授权的素材，责任仍然在卖货的人身上。要省事，就用有商用授权的图库，并且把授权页存下来。或者让设计方在合同里写清素材从哪儿来、授权到什么范围，出了事由设计方负责。判刑之外还有民事赔偿和行政罚款：损害公共利益的，可以没收违法所得，并按违法经营额的 1 到 5 倍罚款。投产前查商标见第 19 条（样品先过一遍量产清单）。反过来，自己的图被别人用了，也按这套规则维权。把别人的漫画、影视剧传到网上，挂广告、收会员费的刑事线，见第 9 节第 24 条（汉化漫画、搬运影视剧）。 **Evidence:** A. There are three common pitfalls to watch for. First, printing cartoon characters or celebrity images found online onto clothing, mugs, or phone cases without permission. Second, commercial use of fonts: most require separate licensing, and free preview versions are not automatically free for business use. Third, including unauthorized assets in client designs—the seller remains legally responsible. To simplify compliance, use licensed stock image libraries and keep all license documents on file. Alternatively, require designers to specify the source and scope of any used materials in a contract, making them liable for any resulting issues. Beyond criminal penalties, civil damages and administrative fines apply as well: if public interests are harmed, illegal earnings may be confiscated and fines imposed at 1–5 times the illegal business volume. For trademark checks prior to production, see item 19 (verify samples against the full production list). Conversely, if someone uses your own designs without permission, these same legal provisions apply to protect your rights. **Source summary:** Even if you alter an existing image by changing its colors, background, or adding your own icons, you still have not obtained permission to use that artwork. Making money by reproducing someone else’s artwork—whether you earn 30,000 yuan, reach 50,000 yuan in sales, or print 500 copies—constitutes copyright infringement and can lead to a prison sentence of up to three years. In trademark law, any mark that is “likely to cause confusion” is considered infringing as well. **Low-ROI detour:** Move “Whether creating designs yourself or purchasing licensed artwork, simply changing colors or adding icons does not count as “modifications” for copyright purposes.” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Even if you alter an existing image by changing its colors, background, or adding your own icons, you still have not obtained permission to use that artwork. Making money by reproducing someone else’s artwork—whether you earn 30,000 yuan, reach 50,000 yuan in sales, or print 500 copies—constitutes copyright infringement and can lead to a prison sentence of up to three years. In trademark law, any mark that is “likely to cause confusion” is considered infringing as well.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 09-024; 12-019 **Source links:** [全国人大常委会 (2020). 著作权法（2020 年修正，第五十二条第六项、第五十三条）.](http://www.npc.gov.cn/npc/c2/c30834/202011/t20201119_308796.html); [全国人大常委会 (2020). 刑法修正案（十一）（第二十、二十一项，即刑法第二百一十七、二百一十八条）.](https://www.spp.gov.cn/zdgz/202012/t20201227_503682.shtml); [最高人民法院、最高人民检察院 (2025). 关于办理侵犯知识产权刑事案件适用法律若干问题的解释（法释〔2025〕5 号）.](https://www.spp.gov.cn/xwfbh/wsfbt/202504/t20250424_693977.shtml); 全国人大常委会 (2019). 商标法（2019 年修正，第五十七条第二项; [2026 年修订后为第七十二条第二项）.](https://www.cnipa.gov.cn/art/2019/7/30/art_95_28179.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md --- ### 12-022 — Follow procedures at work; think carefully about who bears responsibility before offering unsolicited help Original title: 在岗位上按规程办事，规程之外的好意先想清楚责任归谁 **Source text (English):** ### 22. Follow procedures at work; think carefully about who bears responsibility before offering unsolicited help - Cost: No cost involved. Simply follow institutional rules, medical orders, and established procedures while performing your duties. Do not make decisions on behalf of others outside your authority. Before attempting to help, ask yourself: “Who will be held responsible if something goes wrong?” The real challenge lies in resisting requests for “flexibility” on the spot. - In plain terms: Take nurses as an example: regulations clearly state that when a patient’s condition deteriorates critically, nurses must immediately inform a physician; likewise, if a medical order violates any rules, nurses must raise the issue with the prescribing physician. The same principle applies to all professions: first identify exactly where the relevant regulations specify “mandatory reporting.” The law also does not require people to stand by while others are in danger: if someone voluntarily provides emergency aid and unintentionally causes injury to the victim, they bear no financial liability. - Benefit: For nurses, statutory job boundaries are clearly defined. When a patient’s condition worsens, they must promptly notify a physician. In emergency situations, they may immediately perform necessary life-saving measures. Should they encounter any medical orders that breach laws or clinical guidelines, they must bring this to the attention of the prescribing physician, and if needed, report it to department heads. Per the Civil Code, voluntary emergency assistance that unintentionally harms the recipient does not render the rescuer legally liable for any compensation (no civil liability applies nationwide). - Evidence grade: B - Sources: State Council of China (2008). Nursing Regulations (State Council of China Order No. 517, Article 17). ; State Council of China (2020). Nursing Regulations (Revised in 2020, Article 17). (National Laws and Regulations Database); National People’s Congress (2020). Civil Code (Article 184). - Notes: Adhering to established procedures at work ensures that emergency rescues are legally protected. For any other actions, first determine who holds the relevant authority and responsibility; never substitute personal goodwill for institutional decisions. The 2020 revision of the Nurse Regulations via State Council Order No. 726 only amended provisions related to registration; Article 17 remained unchanged. As no official Chinese text of the Physician Law provisions regarding compliance with clinical standards was accessible at the time of writing, no direct citations were included. **Original text (Chinese):** ### 22. 在岗位上按规程办事，规程之外的好意先想清楚责任归谁 - 成本：不花钱。上班做事按制度、按医嘱、按流程走。不在自己的权限之外替人做决定。想帮忙之前，先问自己一句：出了事谁负责。难的是当场顶住「通融一下」的请求。 - 说人话：以护士为例：条例写明，发现病人病情危急，要立即通知医师；发现医嘱违反规定，要向开医嘱的医师提出。别的岗位也一样，先看清自己这份规程把「必须上报」划在哪儿。法律也没让人见死不救：自愿出手紧急救助，把人弄伤了，不用赔钱。 - 收益：以护士为例，法规写明的职务边界是这样的。发现病情危急，立即通知医师。紧急情况下为抢救垂危患者，可以先行实施必要的紧急救护。发现医嘱违法违规，或者违反诊疗技术规范的，要向医师提出，必要时向科室负责人报告。民法典另有规定：自愿出手做紧急救助，结果把被救的人弄伤了的，救人的一方不用赔钱（不承担民事责任）（全国） - 证据等级：B - 来源：国务院 (2008). 护士条例（国务院令第 517 号，第十七条）. ；国务院 (2020). 护士条例（2020 年修订，第十七条）. （国家法律法规数据库）；全国人大 (2020). 民法典（第一百八十四条）. - 备注：岗位之内按规程办，紧急救人受法律保护。其余的事，先分清是谁的权限、谁的责任，别用私人的好意代替制度上的决定。护士条例 2020 年经国务院令第 726 号修订，只改了注册那几条，第十七条一字未动。医师法里关于按诊疗规范执业的条款，本次未能打开官方原文，所以没有引用。 **Evidence:** B. Adhering to established procedures at work ensures that emergency rescues are legally protected. For any other actions, first determine who holds the relevant authority and responsibility; never substitute personal goodwill for institutional decisions. The 2020 revision of the Nurse Regulations via State Council Order No. 726 only amended provisions related to registration; Article 17 remained unchanged. As no official Chinese text of the Physician Law provisions regarding compliance with clinical standards was accessible at the time of writing, no direct citations were included. **Source summary:** Take nurses as an example: regulations clearly state that when a patient’s condition deteriorates critically, nurses must immediately inform a physician; likewise, if a medical order violates any rules, nurses must raise the issue with the prescribing physician. The same principle applies to all professions: first identify exactly where the relevant regulations specify “mandatory reporting.” The law also does not require people to stand by while others are in danger: if someone voluntarily provides emergency aid and unintentionally causes injury to the victim, they bear no financial liability. **Low-ROI detour:** Move “Follow procedures at work; think carefully about who bears responsibility before offering unsolicited help” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Take nurses as an example: regulations clearly state that when a patient’s condition deteriorates critically, nurses must immediately inform a physician; likewise, if a medical order violates any rules, nurses must raise the issue with the prescribing physician. The same principle applies to all professions: first identify exactly where the relevant regulations specify “mandatory reporting.” The law also does not require people to stand by while others are in danger: if someone voluntarily provides emergency aid and unintentionally causes injury to the victim, they bear no financial liability.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国务院 (2008). 护士条例（国务院令第 517 号，第十七条）.](http://www.gov.cn/zhengce/zhengceku/2008-03/28/content_6169.htm); [国务院 (2020). 护士条例（2020 年修订，第十七条）.](https://flk.npc.gov.cn/detail?id=ff808081777d07c50177b8ed29bf3950); [全国人大 (2020). 民法典（第一百八十四条）.](https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md --- ### 12-023 — Exit the process as planned when losses occur: opt for simplified deregistration when possible, or file for bankruptcy if debts exceed assets — don’t leave things unattended. Original title: 亏了就按程序退场：能简易注销就注销，资不抵债走破产，别放着不管 **Source text (English):** ### 23. Exit the process as planned when losses occur: opt for simplified deregistration when possible, or file for bankruptcy if debts exceed assets — don’t leave things unattended. - Cost: Simplified deregistration can be handled independently: just post the notice on the National Enterprise Credit Information Publicity System for 20 days. For businesses still owing debts, it’s necessary to first settle accounts — collect what’s due and pay off obligations; this step is called liquidation. Filing for bankruptcy requires an application to the court and typically takes several months. The real difficulty lies in the reluctance to face the situation after suffering losses, leading to procrastination. - In plain terms: If a business has no outstanding debts, unpaid wages, taxes, or social insurance dues, all investors can issue a written commitment; once posted for 20 days with no objections, simplified deregistration becomes possible. Individual businesses don’t need to post any notice — if no objections arise within 10 days, they can be deregistered directly. When debts cannot be repaid, bankruptcy should be applied for. Leaving things unattended, failing to submit annual reports for two years, and becoming unreachable at the registered address results in revocation of the business license; the responsible legal representative is barred from serving in such a role for three years. - Benefit: No debts owed to others, nor any owed to the business; all obligations — including wages, social insurance, and taxes — are fully settled. All investors have issued written commitments. Meeting these criteria allows simplified deregistration after a 20-day public notice period with no objections; individual businesses can be deregistered directly after 10 days with no objections. Companies unable to repay due debts and facing liabilities exceeding their assets may apply to the court for reorganization, settlement, or bankruptcy liquidation. If a dissolved company still has unpaid debts exceeding its assets, the designated liquidator must file for bankruptcy liquidation. Neglecting these steps brings serious consequences: failure to submit annual reports on time results in being listed as a business operating abnormally. Two consecutive years of non-compliance, coupled with being unreachable at the registered address, leads to license revocation; any individual responsible as legal representative is prohibited from holding such a role for three years. Businesses already listed as operating abnormally are ineligible for simplified deregistration nationwide. - Evidence grade: A - Sources: State Council of China (2021). Regulations on the Registration and Management of Market Entities (State Council of China Order No. 746, Articles 31, 32, and 33). (Revised in 2025) (Announcement No. 52 of 2025). ; National People’s Congress Standing Committee (2006). Enterprise Bankruptcy Law (Articles 2, 7). ; State Council of China (revised in 2024). Interim Regulations on Enterprise Information Disclosure (Revised by State Council of China Order No. 777, Article 18): "If an enterprise is included in the list of operating abnormalities due to failure to submit annual reports as required for two consecutive years without correction, and cannot be contacted through the registered residence or business location, the business license shall be revoked by the market supervision and management department at or above the county level." Decision on amending and abolishing some administrative regulations (State Council of China Order No. 777). ; Regulations on the Registration and Management of Market Entities (Article 12, Item 4) and Company Law (Revised in 2023, Article 178, Paragraph 1, Item 4): Anyone who serves as the legal representative of an enterprise whose business license has been revoked due to violation of laws and bears personal responsibility shall not serve as the legal representative, director, supervisor, or senior manager within 3 years from the date of revocation of the business license. ; - Notes: The Interim Regulations on Public Disclosure of Enterprise Information were revised via State Council Order No. 777 in 2024 and took effect on May 1; no further amendments have been made since. The former Article 17 — stating that businesses operating abnormally for three years would be added to the list of seriously law-violating enterprises — has been removed. Currently, the list of seriously untrustworthy enterprises applies only to entities found guilty of deliberate falsification in annual reports under severe circumstances. Many online sources still reference the outdated version, so care must be taken. As of now, individual bankruptcy mechanisms — applicable to individual businesses — are only being piloted in select regions; this section has not been cross-verified against original sources, hence is not included here. **Original text (Chinese):** ### 23. 亏了就按程序退场：能简易注销就注销，资不抵债走破产，别放着不管 - 成本：简易注销自己就能办：在国家企业信用信息公示系统上挂出来 20 日。还有债没还完的，要先把账理清，该收的收回来，该还的还掉，这一步叫清算。走破产要向法院申请，耗时几个月。难的是亏了之后不想面对，一直拖着不办。 - 说人话：没欠债、不欠工资税款社保的，全体投资人写份承诺，公示 20 天没人提异议就能简易注销。个体户不用公示，10 天没异议直接注销。还不上债就申请破产。放着不管、2 年不报年报又联系不上的，吊销执照，负有责任的法定代表人 3 年内不能再当法定代表人。 - 收益：欠别人的和别人欠你的都没有，或者都已经还清。不欠工资、不欠社保、不欠税。全体投资人写了书面承诺。满足这几条，挂出来公示 20 日没人提异议，就能走简易注销。个体户不用公示，有关部门 10 日内没有异议就直接注销。公司还不上到期的债、欠的又比手上有的多（资不抵债）的，可以向法院申请重整、和解或者破产清算。已经解散又没清算、欠的比有的多的，该负责清算的人应当去申请破产清算。放着不管的后果是这样的：不按期公示年报，会被列进经营异常名录。连续 2 年不报年报、被列进经营异常名录还不改，按登记的地址又联系不上的，吊销营业执照。担任被吊销执照企业的法定代表人、对此负有个人责任的，从吊销那天算起 3 年内不得再当公司的法定代表人和董事、监事、高管。已经列进经营异常名录的，连简易注销都走不了（全国） - 证据等级：A - 来源：国务院 (2021). 市场主体登记管理条例（国务院令第 746 号，第三十一、三十二、三十三条）. ；市场监管总局等六部门 (2025). 企业注销指引（2025 年修订）（2025 年第 52 号公告）. ；全国人大常委会 (2006). 企业破产法（第二、七条）. ；国务院 (2024 修订). 企业信息公示暂行条例（国务院令第 777 号修订，第十八条）：「企业因连续2年未按规定报送年度报告被列入经营异常名录未改正，且通过登记的住所或者经营场所无法取得联系的，由县级以上市场监督管理部门吊销营业执照」. （国家法律法规数据库）；国务院 (2024). 关于修改和废止部分行政法规的决定（国务院令第 777 号）. ；市场主体登记管理条例（第十二条第四项）与公司法（2023 年修订，第一百七十八条第一款第四项）：担任因违法被吊销营业执照的企业的法定代表人并负有个人责任的，自被吊销营业执照之日起未逾 3 年不得担任法定代表人和董事、监事、高级管理人员. ； - 备注：企业信息公示暂行条例 2024 年经国务院令第 777 号修订，5 月 1 日起施行，此后没有再改。旧版第十七条「经营异常满 3 年列入严重违法企业名单」已经删掉。现在的严重违法失信名单管的是年报弄虚作假、情节严重的企业。网上很多说法还是旧版，别照抄。个人破产制度（个体户也算在内）目前只有个别地区在试点，本节没有核实原文，所以不写。 **Evidence:** A. The Interim Regulations on Public Disclosure of Enterprise Information were revised via State Council Order No. 777 in 2024 and took effect on May 1; no further amendments have been made since. The former Article 17 — stating that businesses operating abnormally for three years would be added to the list of seriously law-violating enterprises — has been removed. Currently, the list of seriously untrustworthy enterprises applies only to entities found guilty of deliberate falsification in annual reports under severe circumstances. Many online sources still reference the outdated version, so care must be taken. As of now, individual bankruptcy mechanisms — applicable to individual businesses — are only being piloted in select regions; this section has not been cross-verified against original sources, hence is not included here. **Source summary:** If a business has no outstanding debts, unpaid wages, taxes, or social insurance dues, all investors can issue a written commitment; once posted for 20 days with no objections, simplified deregistration becomes possible. Individual businesses don’t need to post any notice — if no objections arise within 10 days, they can be deregistered directly. When debts cannot be repaid, bankruptcy should be applied for. Leaving things unattended, failing to submit annual reports for two years, and becoming unreachable at the registered address results in revocation of the business license; the responsible legal representative is barred from serving in such a role for three years. **Low-ROI detour:** Move “Exit the process as planned when losses occur: opt for simplified deregistration when possible, or file for bankruptcy if debts exceed assets — don’t leave things unattended.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If a business has no outstanding debts, unpaid wages, taxes, or social insurance dues, all investors can issue a written commitment; once posted for 20 days with no objections, simplified deregistration becomes possible. Individual businesses don’t need to post any notice — if no objections arise within 10 days, they can be deregistered directly. When debts cannot be repaid, bankruptcy should be applied for. Leaving things unattended, failing to submit annual reports for two years, and becoming unreachable at the registered address results in revocation of the business license; the responsible legal representative is barred from serving in such a role for three years.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国务院 (2021). 市场主体登记管理条例（国务院令第 746 号，第三十一、三十二、三十三条）.](https://www.gov.cn/zhengce/zhengceku/2021-08/24/content_5632964.htm); [市场监管总局等六部门 (2025). 企业注销指引（2025 年修订）（2025 年第 52 号公告）.](https://www.gov.cn/zhengce/zhengceku/202512/content_7053238.htm); [全国人大常委会 (2006). 企业破产法（第二、七条）.](http://www.gov.cn/gongbao/content/2006/content_413952.htm); [国务院 (2024 修订). 企业信息公示暂行条例（国务院令第 777 号修订，第十八条）：「企业因连续2年未按规定报送年度报告被列入经营异常名录未改正，且通过登记的住所或者经营场所无法取得联系的，由县级以上市场监督管理部门吊销营业执照」.](https://flk.npc.gov.cn/detail?id=ff8081819c46fcc5019cd18fc6e9557d); [国务院 (2024). 关于修改和废止部分行政法规的决定（国务院令第 777 号）.](https://www.gov.cn/gongbao/2024/issue_11246/202403/content_6941844.html); [市场主体登记管理条例（第十二条第四项）与公司法（2023 年修订，第一百七十八条第一款第四项）：担任因违法被吊销营业执照的企业的法定代表人并负有个人责任的，自被吊销营业执照之日起未逾 3 年不得担任法定代表人和董事、监事、高级管理人员.](https://www.gov.cn/zhengce/zhengceku/2021-08/24/content_5632964.htm); [Source 7](https://www.gov.cn/yaowen/liebiao/202312/content_6923395.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md --- ### 12-024 — Before paying a store operator or dropshipping trainer, ask about later fees and where sales come from Original title: 花钱请人代运营网店、上开店培训、做「无货源」之前，先问清后面还要不要加钱、销量从哪来 **Source text (English):** ### 24. Before paying a store operator or dropshipping trainer, ask about later fees and where sales come from - Cost: Checking the business model costs little; outsourced operations and training can demand repeated payments. - In plain terms: Some schemes collect a small initial fee, then demand upgrade packages, inventory advances, or release fees while displaying fabricated orders. Paid fake-order boosting can itself be unlawful. - Applicability and limits: The source warns about documented scam patterns rather than claiming every store service is fraudulent. Verify the operator, contract, revenue source, and refund terms. - Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below. **Original text (Chinese):** ### 24. 花钱请人代运营网店、上开店培训、做「无货源」之前，先问清后面还要不要加钱、销量从哪来 - 成本：不花钱。交钱之前要到三样东西：书面合同、对方公司的全称、退钱的条件。钱只付给合同上那家公司，不转给个人账号。难的是对方晒出「学员月入过万」的截图时，忍住不当场交钱。 - 说人话：这类骗局先收一笔小钱，再拿「升级套餐」、垫付货款、解冻金让你一次次加钱。后台的订单和收益可能是做出来的，想提现时就提不出来。靠刷单冲销量本身就违法，被查到的代运营要挨罚。 - 收益：广东省高级人民法院判过一个代运营骗局。蒋某、徐某等 55 人在广州、南宁、杭州开了多家公司。法院认定他们「明知根本不具备电商代运营的能力和技术条件」。他们还是以给淘宝网店代运营为名，诱骗 7711 名被害人购买、升级「服务套餐」。一共骗走 5299.4 万余元。两名首犯按诈骗罪分别判了 14 年和 13 年 6 个月。法院说，骗局设计得「严丝合缝」，「多名被害人一再受骗」。江苏省公安厅 2025 年把「无货源」跨境电商骗局拆成四步。第一步，在社交平台发「零基础」「无需囤货」的信息。第二步，以「运营指导」的身份加你，让你下载指定的平台。第三步，你开店后很快有第一单。对方让你先付商品成本价，说买家的货款冻结在平台里，收货后解冻。随后后台造出大量订单，让你不断加钱。第四步，想提现时就说「账户异常」「系统维护」，要你再交解冻金、手续费。案例里的张女士陆续垫进去 90 余万元，3 天后网站就打不开了。刷单那一头：一家代运营商给商户组织虚假团购冲排名。市场监管部门罚了它 10 万元，平台扣了它 5 万元保证金，法院支持平台扣钱。最高人民法院 2026 年把它列为典型案例，原话是「虚假交易、刷单炒信本为法律明令禁止的行为」。市场监管总局 2025 年也公布过一个案子。一家公司卖「一键搬家」「一键代发」软件，把别的平台的商品信息爬过来上架，被罚 53 万元。总局提示经营者「不得实施『搬家盗店』『无货源经营』等」违法行为。出路在民法典里：被对方用欺诈手段骗着签的合同，你可以请法院或者仲裁机构撤销。要在知道被骗那天起 1 年内提出。撤销以后，对方因此拿到的钱应当返还（全国） - 证据等级：B - 来源：广东省高级人民法院 (2023). 广东法院打击治理电信网络诈骗犯罪典型案例（案例三：蒋某、徐某等 55 人犯罪集团诈骗案）. ；江苏省公安厅 (2025). 防范提示：无货源跨境电商，当心有诈！. ；最高人民法院 (2026). 最高人民法院发布依法规范平台经营、保护消费者合法权益典型案例（案例三：某代运营商诉某平台服务合同纠纷案）. ；市场监管总局 (2025). 市场监管总局公布五起网络不正当竞争典型案例（案例一）. ；全国人大 (2020). 民法典（第一百四十八、一百五十二、一百五十七条）. - 备注：看到「零基础」「无需囤货」「低投入，高回报」「保证盈利」，就先停下。让你往它指定的平台里垫货款的，也先停下。交钱前去国家企业信用信息公示系统，查对方的执照和处罚记录。合同里写清服务内容、达不到怎么退钱。聊天记录、合同和转账截图都留好。已经转了钱，立刻打 110 或者 96110 要求止付，见第 8 节第 2 条（被骗止付）。对方确实干了活、只是效果差，多半算合同纠纷，要走协商、投诉或者起诉。撤销合同要打官司，一审普通程序 6 个月起，律师费自己出，判下来对方也可能早就跑了。打着加盟旗号收钱的，先按第 5 条（加盟前先查商务部备案）查备案。受益人主要是你自己。 **Evidence:** B. The source warns about documented scam patterns rather than claiming every store service is fraudulent. Verify the operator, contract, revenue source, and refund terms. **Source summary:** Some schemes collect a small initial fee, then demand upgrade packages, inventory advances, or release fees while displaying fabricated orders. Paid fake-order boosting can itself be unlawful. **Low-ROI detour:** Move “Before paying a store operator or dropshipping trainer, ask about later fees and where sales come from” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Some schemes collect a small initial fee, then demand upgrade packages, inventory advances, or release fees while displaying fabricated orders. Paid fake-order boosting can itself be unlawful.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-002 **Source links:** [广东省高级人民法院 (2023). 广东法院打击治理电信网络诈骗犯罪典型案例（案例三：蒋某、徐某等 55 人犯罪集团诈骗案）.](https://www.gdcourts.gov.cn/gsxx/quanweifabu/anlihuicui/content/post_1388464.html); [江苏省公安厅 (2025). 防范提示：无货源跨境电商，当心有诈！.](https://gat.jiangsu.gov.cn/art/2025/2/13/art_89956_11491354.html); [最高人民法院 (2026). 最高人民法院发布依法规范平台经营、保护消费者合法权益典型案例（案例三：某代运营商诉某平台服务合同纠纷案）.](https://www.court.gov.cn/zixun/xiangqing/507691.html); [市场监管总局 (2025). 市场监管总局公布五起网络不正当竞争典型案例（案例一）.](https://www.samr.gov.cn/xw/zj/art/2025/art_0d043840ec9445a689496bcf30c94820.html); [全国人大 (2020). 民法典（第一百四十八、一百五十二、一百五十七条）.](https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md --- ## 13. Handling Emergencies Original chapter title: 紧急情况：先做什么 [← 回总目录](../README.md) 本节讲出了事先做什么、再做什么、什么不要做。急救和野外的条目算的是特定死因和活下来的比例。威胁和骗局的条目算的是钱和人身自由。两类数字不互相换算。条目的顺序按「这事多常见 × 做对做错差多少条命」从高到低排。这些条目首先是给你自己和配偶、直系亲属用的。心脏骤停有 79.2% 发生在家里，你最可能救的就是家里人。对朋友同事次之。对陌生人也不是一点好处没有，但这一档最低，还可能被讹、被卷进案子。所以这类条目把保护自己的动作和免责的条款写在前面。 本节只收几分钟内要做的动作。认出骗局、被人拿把柄要钱，处置要按天算，不在这一节。反诈的硬规则和七种高发骗局见 ### 13-001 — Immediate chest compressions can save lives when someone collapses and stops breathing — call 120 and fetch an AED too Original title: 有人倒地没呼吸，立刻用力按压胸口，让旁人打 120 并找 AED **Source text (English):** ### 1. Immediate chest compressions can save lives when someone collapses and stops breathing — call 120 and fetch an AED too - Cost: This costs nothing. A CPR course from the Red Cross or a hospital lasts half a day to a full day, and one training session is enough for years of use. Even without prior training, you can do it: place both hands on top of each other at the midpoint between the nipples, then press down hard at a rate of about 2 times per second without stopping. - In plain terms: Most people you’d need to help are family members — 79.2% of cardiac arrests happen at home. When someone performs CPR, the survival rate jumps from 3.9% to 16.1%. If a person is unresponsive and not breathing, start compressions right away. Position your hands at the midpoint between the nipples, press down hard at 2 times per second, and keep going. Ask a second person to call 120 and bring an AED; you must not stop compressing. - Benefit: Meta-analysis of 79 studies involving 142,740 participants shows that overall, only 7.6% of people suffering from out-of-hospital cardiac arrest survive to leave the hospital. For those receiving CPR from bystanders, the survival rate rises from 3.9% to 16.1%. While 53% of cardiac arrests are witnessed by someone nearby, only 32% actually get CPR. The BASIC-OHCA registry in China recorded 38,227 emergency cases; among them, 30,282 cases (79.2%) occurred at home. In this group, the bystander CPR rate was 20.3%, and the survival rate was just 1.2%. The correct sequence is to start compressions first, then ask someone else to call 120 and fetch an AED; once the AED is powered on, follow its voice prompts. - Evidence grade: A - Sources: Sasson C et al. (2010). Predictors of survival from out-of-hospital cardiac arrest: a systematic review and meta-analysis. Circulation: Cardiovascular Quality and Outcomes. ; Zheng J et al. (2023). Incidence, process of care, and outcomes of out-of-hospital cardiac arrest in China: a prospective study of the BASIC-OHCA registry. The Lancet Public Health. ; National People's Congress (2020). Civil Code (Article 184). - Notes: Do not pinch the philtrum first, do not look for family members, and do not record a video. Also, do not hesitate to press hard for fear of breaking ribs. Article 184 of China’s Civil Code states that anyone who voluntarily provides emergency aid and accidentally causes injury to the victim still bears no civil liability. **Original text (Chinese):** ### 1. 有人倒地没呼吸，立刻用力按压胸口，让旁人打 120 并找 AED - 成本：不花钱。红十字会或者医院的心肺复苏课，半天到一天，学一次够用多年。没学过也能做：双手叠起来放在两乳头连线的中点，每秒大约 2 次用力往下压，不要停。 - 说人话：你最可能按的是自家人：心脏骤停有 79.2% 发生在家里。有人按压，活着出院的比例从 3.9% 升到 16.1%。叫不应、没呼吸，就直接按。位置在两乳头连线的中点，双手叠起来用力压，每秒 2 次，不停。让第二个人打 120、拿 AED，你的手别停。 - 收益：79 项研究、142,740 人合起来算（荟萃分析）：心跳停在医院外面（院外心脏骤停）的人，活着出院的总共只有 7.6%。在场的人做了心肺复苏的，活着出院的比例从 3.9% 升到 16.1%。有人在旁边看见发作的占 53%，真得到在场者按压的只有 32%。中国 BASIC-OHCA 登记了 38,227 例急救接诊病例。其中 30,282 例（79.2%）的心脏骤停发生在家中。这批人里，在场者按压率 20.3%，活着出院的 1.2%。顺序是先按压，再让第二个人打电话和拿 AED。机器开机后照着它的语音做 - 证据等级：A - 来源：Sasson C 等 (2010). Predictors of survival from out-of-hospital cardiac arrest: a systematic review and meta-analysis. Circulation: Cardiovascular Quality and Outcomes. ; Zheng J 等 (2023). Incidence, process of care, and outcomes of out-of-hospital cardiac arrest in China: a prospective study of the BASIC-OHCA registry. The Lancet Public Health. ; 全国人大 (2020). 民法典（第一百八十四条）. - 备注：不满 1 岁的孩子手法不同，要吹气，见本节第 44 条（婴儿心肺复苏）。不要先掐人中，不要先找家属，不要先拍视频。也不要因为怕按断肋骨就不敢用力。民法典第一百八十四条写明：自愿做紧急救助、把受助人弄伤了，救助人不承担民事责任。 **Evidence:** A. Do not pinch the philtrum first, do not look for family members, and do not record a video. Also, do not hesitate to press hard for fear of breaking ribs. Article 184 of China’s Civil Code states that anyone who voluntarily provides emergency aid and accidentally causes injury to the victim still bears no civil liability. **Source summary:** Most people you’d need to help are family members — 79.2% of cardiac arrests happen at home. When someone performs CPR, the survival rate jumps from 3.9% to 16.1%. If a person is unresponsive and not breathing, start compressions right away. Position your hands at the midpoint between the nipples, press down hard at 2 times per second, and keep going. Ask a second person to call 120 and bring an AED; you must not stop compressing. **Low-ROI detour:** Move “Immediate chest compressions can save lives when someone collapses and stops breathing — call 120 and fetch an AED too” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Most people you’d need to help are family members — 79.2% of cardiac arrests happen at home. When someone performs CPR, the survival rate jumps from 3.9% to 16.1%. If a person is unresponsive and not breathing, start compressions right away. Position your hands at the midpoint between the nipples, press down hard at 2 times per second, and keep going. Ask a second person to call 120 and bring an AED; you must not stop compressing.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 13-044 **Source links:** [Sasson C 等 (2010). Predictors of survival from out-of-hospital cardiac arrest: a systematic review and meta-analysis. Circulation: Cardiovascular Quality and Outcomes.](https://doi.org/10.1161/CIRCOUTCOMES.109.889576); [Zheng J 等 (2023). Incidence, process of care, and outcomes of out-of-hospital cardiac arrest in China: a prospective study of the BASIC-OHCA registry. The Lancet Public Health.](https://doi.org/10.1016/S2468-2667(23)00173-1); [全国人大 (2020). 民法典（第一百八十四条）.](https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-002 — Elderly falls: if someone falls, first kneel down, call out to them, and dial 120 — don’t rush to help them up. It is perfectly legal to walk away from strangers; once you stop, however, you must not touch or move them. Original title: 老人摔倒、有人倒地，先蹲下喊他、打 120，别急着把人扶起来；陌生人这档走开也合法，停下来就别上手搬 **Source text (English):** ### 2. Elderly falls: if someone falls, first kneel down, call out to them, and dial 120 — don’t rush to help them up. It is perfectly legal to walk away from strangers; once you stop, however, you must not touch or move them. - Cost: No money is required. Kneeling down to ask a few questions and making a phone call takes only a few minutes. The hard part is resisting the urge to reach out and help. For strangers, there’s an extra cost to consider: calling 120 leaves your phone number on record, which may result in follow-up calls or inquiries. If family members later target you, legal battles can last months, and even if you ultimately win, you’ll still have to pay your own legal fees. - In plain terms: This guidance is primarily aimed at one’s own elderly relatives and people you know well. First, check whether they’re breathing; if not, follow step 1 (perform chest compressions). Even if they are breathing, don’t lift them up — they may have suffered a stroke or fainting spell prior to the fall, and forced movement could worsen injuries. Instead, kneel down, speak to them, and ask if they remember how they fell. If they complain of back pain or seem to have a fracture, do not move them; call 120 right away. - Benefit: The Ministry of Health’s “Technical Guidelines for Intervention in Elderly Falls” states two key points: “Falls are the leading cause of injury-related death among people aged 65 and older in China,” and “When an elderly person falls, do not rush to help them up; instead, respond according to the specific circumstances.” For those who are unconscious, immediately call emergency services. If they’re vomiting, turn their head to one side and clear any vomit from their mouth and nose. If breathing or heartbeat has stopped, start chest compressions at once. The guidelines also note: “If moving the person is necessary, do so gently and keep them as flat as possible.” For conscious individuals, ask whether they recall the fall; if not, it may indicate fainting or a cerebrovascular event. If they suffer severe headaches, facial drooping, slurred speech, or limb weakness, lifting them could worsen bleeding or ischemia in the brain. Likewise, if there are signs of fracture, back pain, or incontinence, avoid moving them unless you have relevant medical training. In all these cases, call 120 immediately. If the elderly person wishes to stand up on their own, assist them slowly, then let them sit or lie down while you monitor them until you’re sure they’re alright. Regarding fears of being held liable, the law is clear: Article 90 of the Supreme People’s Court Interpretation of the Civil Procedure Law states that “any party making a claim must provide evidence to support it; failure to do so results in losing the case.” Article 1198 of the Civil Code obliges operators of public venues — hotels, malls, banks, stations, airports, sports arenas, entertainment venues, etc. — to uphold safety standards; failure to do so makes them legally responsible for any resulting harm. Conversely, Article 184 protects anyone who voluntarily and urgently helps another person: “A rescuer bears no civil liability for any harm caused to the victim during such efforts.” A notable court case involved a pharmacy owner who performed CPR on a cardiac arrest victim, inadvertently breaking several ribs. The victim required 18 days of hospitalization and sought over 9,000 yuan in compensation; the court ruled in favor of the rescuer, absolving him of liability. - Evidence grade: B - Sources: Ministry of Health (2011). Technical Guidelines for Intervention of Falls in the Elderly ("Treatment of Falls in the Elderly"). For the full text PDF, see the Guangdong Provincial Center for Disease Control and Prevention . For the full text of the on-site treatment section, see Guinan County People's Government for reprinting. ; National People’s Congress (2020). Civil Code (Articles 183, 184). ; Supreme People's Court of China (2023). Typical cases of the People's Court focusing on fairness and efficiency in implementing core socialist values (Case 13, Qi Moumou v. Sun Moumou Health Rights Dispute Case, People's Court of Kangping County, Liaoning Province). ; Supreme People's Court of China (second amendment in 2022, effective on April 10, 2022). Interpretation on the application of the "Civil Procedure Law of the People's Republic of China" (Article 90). ; Article 1198 of the Civil Code is reproduced in full by the Supreme People's Procuratorate; Standing Committee of the National People's Congress (amended in 2023, effective on January 1, 2024). Civil Procedure Law (Articles 152, 164). Full text is reproduced by the Shanghai Development and Reform Commission ; State Council of China (2006). Measures for the payment of litigation costs (State Council of China Order No. 481, Article 6, Article 29). ; Standing Committee of the National People's Congress (2025). Public Security Management Punishment Law (revised in 2025, effective from January 1, 2026, Article 26, Item 1, Article 50, Item 5). - Notes: This grade is assigned because the guidelines describe proper procedures but provide no quantitative data on how many lives they actually save. Article 184 shields rescuers only when their actions are voluntary and occur in an emergency; it does not cover situations such as “taking it upon oneself to load a stranger into a private car for transport” — waiting for 120 remains the safer choice. After dialing 120, stay on the line and follow the dispatcher’s instructions. This advice is primarily intended for one’s own elderly relatives and acquaintances. For strangers on the street, walking away is both legal and advisable; the law does not obligate you to intervene. That said, once you stop, you must weigh all associated costs: time spent, leaving your contact details, contact potential from family members, possible legal action, workplace repercussions, and even online backlash. For further details, see [docs/Should you stop when you encounter a stranger in an accident.md](../../docs/research/Should you stop when you encounter a stranger in an accident.md). option, as Article 1198 of the Civil Code imposes a duty of care on venue operators. For fall prevention, refer to Section 1, Item 13 (balance and leg-strength training); delayed symptoms following head trauma are covered in Section 10; financial recourse after injury sustained while rescuing others is addressed in Section 39; and evidence collection and reporting in cases of online harassment are outlined in Section 8, Item 16. **Original text (Chinese):** ### 2. 老人摔倒、有人倒地，先蹲下喊他、打 120，别急着把人扶起来；陌生人这档走开也合法，停下来就别上手搬 - 成本：不花钱。蹲下去问一句、打个电话，几分钟。难的是忍住伸手去扶的那一下。对陌生人还要多算一笔：打 120 会留下你的号码，可能被回电，也可能被问一次话。真被家属盯上，打官司是几个月起步的事。而且就算最后判你赢，律师费也得自己出。 - 说人话：这条的主线是自家老人和身边熟人。先看有没有呼吸，没有就按第 1 条（用力按压胸口）压胸。有呼吸也别抱起来：人可能是先中风、先晕厥才摔的，硬扶会加重。蹲下叫他，问他记不记得自己怎么倒的。腰背疼、像骨折的一律不搬，原地打 120。 - 收益：卫生部《老年人跌倒干预技术指南》写明两句话。一句是「跌倒是我国 65 岁以上老年人伤害死亡的首位原因」。另一句是「发现老年人跌倒，不要急于扶起，要分情况进行处理」。意识不清的，立即拨打急救电话。有呕吐的，把头偏向一侧并清理口鼻。呼吸心跳停止的，立即做胸外按压。「如需搬动，应保证平稳，尽量平卧」。意识清楚的，先问他对跌倒过程有没有记忆，「如不能记起，可能为晕厥或脑血管意外」。有剧烈头痛，或者口角歪斜、言语不利、手脚无力的，「立即扶起老年人可能加重脑出血或脑缺血，使病情加重」。有骨折迹象，或者腰背疼痛、大小便失禁的，「如无相关专业知识，不要随便搬动」。以上几种都应立即拨打急救电话。老人自己想站起来的，可以协助他缓慢起立，「坐、卧休息并观察，确认无碍后方可离开」。说到「怕被讹」，法律上是这样规定的。《最高人民法院关于适用〈中华人民共和国民事诉讼法〉的解释》第九十条有两句。头一句是「当事人对自己提出的诉讼请求所依据的事实……应当提供证据加以证明」。第二句是「在作出判决前，当事人未能提供证据或者证据不足以证明其事实主张的，由负有举证证明责任的当事人承担不利的后果」。民法典第一千一百九十八条的原文是：「宾馆、商场、银行、车站、机场、体育场馆、娱乐场所等经营场所、公共场所的经营者、管理者或者群众性活动的组织者，未尽到安全保障义务，造成他人损害的，应当承担侵权责任。」民法典第一百八十四条：「因自愿实施紧急救助行为造成受助人损害的，救助人不承担民事责任」。最高人民法院公布过一个典型案例。药店经营者给心脏骤停的人做心肺复苏，压断了对方的肋骨。受助人住院 18 天，索赔 9 千余元。法院判决救助人不承担民事责任 - 证据等级：B - 来源：卫生部 (2011). 老年人跌倒干预技术指南（「老年人跌倒后的处理」）. 全文 PDF 见广东省疾病预防控制中心 ，现场处理部分全文见贵南县人民政府转载 ；全国人大 (2020). 民法典（第一百八十三、一百八十四条）. ；最高人民法院 (2023). 人民法院抓实公正与效率践行社会主义核心价值观典型案例（案例十三，齐某某诉孙某某健康权纠纷案，辽宁省康平县人民法院）. ；最高人民法院 (2022 年第二次修正，2022 年 4 月 10 日施行). 关于适用《中华人民共和国民事诉讼法》的解释（第九十条）. ；民法典第一千一百九十八条同上最高检转载全文；全国人大常委会 (2023 年修正，2024 年 1 月 1 日施行). 民事诉讼法（第一百五十二、一百六十四条）. 上海市发展和改革委员会转载全文 ；国务院 (2006). 诉讼费用交纳办法（国务院令第 481 号，第六、二十九条）. ；全国人大常委会 (2025). 治安管理处罚法（2025 年修订，2026 年 1 月 1 日起施行，第二十六条第一项、第五十条第五项）. - 备注：定 B 是因为指南只说了该怎么处置，没有「照做能少死多少人」的数字。第一百八十四条免的是救人过程中弄出的损害，前提是你自愿、情况紧急。「自作主张把人塞进私家车送医」这类它不管，等 120 更稳妥。打完 120 别挂电话，按接线的调度员说的做。这套判断首先是给自家老人和熟人用的。换成路上不认识的人，走开不违法，也最省事：法律没规定你必须救。停下来要付的账要逐层算：时间、留号码、被家属找上、被告上法庭、闹到单位、被拍被传上网。详见 [docs/遇到陌生人出事该不该停.md](../docs/遇到陌生人出事该不该停.md)。真决定停下，唯一必须做到的是**别上手搬**，理由在医学上：硬扶可能加重脑出血或者脊柱损伤。有一个例外：这地方要是你在经营、你在管，或者活动是你组织的，走开就可能要担责。民法典第一千一百九十八条给的安全保障义务，要求你为场子里的人负一份安全责任。防跌倒本身见第 1 节第 13 条（练平衡和腿部力量）。老人磕过头之后的迟发症状见本节第 10 条。救人受伤之后的钱见本节第 39 条。被网暴怎么留证报警见第 8 节第 16 条。 **Evidence:** B. This grade is assigned because the guidelines describe proper procedures but provide no quantitative data on how many lives they actually save. Article 184 shields rescuers only when their actions are voluntary and occur in an emergency; it does not cover situations such as “taking it upon oneself to load a stranger into a private car for transport” — waiting for 120 remains the safer choice. After dialing 120, stay on the line and follow the dispatcher’s instructions. This advice is primarily intended for one’s own elderly relatives and acquaintances. For strangers on the street, walking away is both legal and advisable; the law does not obligate you to intervene. That said, once you stop, you must weigh all associated costs: time spent, leaving your contact details, contact potential from family members, possible legal action, workplace repercussions, and even online backlash. For further details, see [docs/Should you stop when you encounter a stranger in an accident.md](../../docs/research/Should you stop when you encounter a stranger in an accident.md). option, as Article 1198 of the Civil Code imposes a duty of care on venue operators. For fall prevention, refer to Section 1, Item 13 (balance and leg-strength training); delayed symptoms following head trauma are covered in Section 10; financial recourse after injury sustained while rescuing others is addressed in Section 39; and evidence collection and reporting in cases of online harassment are outlined in Section 8, Item 16. **Source summary:** This guidance is primarily aimed at one’s own elderly relatives and people you know well. First, check whether they’re breathing; if not, follow step 1 (perform chest compressions). Even if they are breathing, don’t lift them up — they may have suffered a stroke or fainting spell prior to the fall, and forced movement could worsen injuries. Instead, kneel down, speak to them, and ask if they remember how they fell. If they complain of back pain or seem to have a fracture, do not move them; call 120 right away. **Low-ROI detour:** Move “Elderly falls: if someone falls, first kneel down, call out to them, and dial 120 — don’t rush to help them up. It is perfectly legal to walk away from strangers; once you stop, however, you must not touch or move them.” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “This guidance is primarily aimed at one’s own elderly relatives and people you know well. First, check whether they’re breathing; if not, follow step 1 (perform chest compressions). Even if they are breathing, don’t lift them up — they may have suffered a stroke or fainting spell prior to the fall, and forced movement could worsen injuries. Instead, kneel down, speak to them, and ask if they remember how they fell. If they complain of back pain or seem to have a fracture, do not move them; call 120 right away.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-013; 08-016; 13-010; 13-039 **Source links:** [卫生部 (2011). 老年人跌倒干预技术指南（「老年人跌倒后的处理」）. 全文 PDF 见广东省疾病预防控制中心](http://cdcp.gd.gov.cn/gcdcdfiles/editor/uploadfile/20111027094832117.pdf); [全国人大 (2020). 民法典（第一百八十三、一百八十四条）.](https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml); [最高人民法院 (2023). 人民法院抓实公正与效率践行社会主义核心价值观典型案例（案例十三，齐某某诉孙某某健康权纠纷案，辽宁省康平县人民法院）.](https://www.court.gov.cn/zixun/xiangqing/408162.html); [最高人民法院 (2022 年第二次修正，2022 年 4 月 10 日施行). 关于适用《中华人民共和国民事诉讼法》的解释（第九十条）.](https://www.court.gov.cn/zixun/xiangqing/353651.html); 民法典第一千一百九十八条同上最高检转载全文; [全国人大常委会 (2023 年修正，2024 年 1 月 1 日施行). 民事诉讼法（第一百五十二、一百六十四条）. 上海市发展和改革委员会转载全文](https://fgw.sh.gov.cn/ys-syjf-zc-2.4.1-h5/20240408/073febdb2b04464390546232d4089f51.html); [国务院 (2006). 诉讼费用交纳办法（国务院令第 481 号，第六、二十九条）.](https://www.gov.cn/ziliao/flfg/2006-12/29/content_483682.htm); [全国人大常委会 (2025). 治安管理处罚法（2025 年修订，2026 年 1 月 1 日起施行，第二十六条第一项、第五十条第五项）.](https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-003 — Sudden facial drooping, weakness in one arm, and slurred speech — call 120 immediately; don’t wait or drive yourself. Original title: 突然嘴歪、一侧胳膊没劲、说话说不清，立刻打 120，不要等、不要自己开车去 **Source text (English):** ### 3. Sudden facial drooping, weakness in one arm, and slurred speech — call 120 immediately; don’t wait or drive yourself. - Cost: No cost at all. These three steps are easy to remember: ask the person to smile, raise both arms straight out, and say a complete sentence. - In plain terms: If someone’s face suddenly droops, they can’t lift one arm, and their speech becomes slurred, call 120 right away. Administering medication within 3 hours of symptom onset can increase the chance of regaining basic independence by about 1.75 times compared to not receiving treatment. Waiting 3 to 4.5 hours reduces this benefit to only 1.26 times. After 4.5 hours, there is virtually no difference. Be sure to note the exact time symptoms first appeared. Do not give water or medicine, and never drive the person to the hospital yourself. - Benefit: This conclusion comes from a meta-analysis of 16 randomized trials involving 6,756 patients. Intravenous thrombolysis means delivering medication to reopen blocked blood vessels. When alteplase is given within 3 hours of symptom onset, the odds of the patient regaining basic independence — defined as a modified Rankin score of 0–1 — increase by a factor of 1.75. The 95% confidence interval for this effect is 1.35–2.27. In other words, the likelihood of a good recovery is roughly 1.75 times higher with treatment. Waiting 3 to 4.5 hours lowers this advantage to 1.26 (95% CI 1.05–1.51), while after 4.5 hours the difference becomes statistically insignificant at 1.15 (95% CI 0.95–1.40). - Evidence grade: A - Sources:Emberson J, Lees KR, Lyden P, et al. (2014). Effect of treatment delay, age, and stroke severity on the effects of intravenous thrombolysis with alteplase for acute ischaemic stroke: a meta-analysis of individual patient data from randomised trials. Lancet, 384(9958), 1929-1935. - Notes: Thrombolysis involves administering medication to clear blocked blood vessels; the earlier it is given, the greater its effectiveness. After 4.5 hours, it provides little to no benefit. Calling 120 instead of driving is essential because ambulances transport patients directly to stroke centers where staff can be alerted in advance. Recording the exact time symptoms began helps doctors determine whether thrombolysis is still appropriate. Never give water or medicine, and never wait “to see if things get better on their own.” **Original text (Chinese):** ### 3. 突然嘴歪、一侧胳膊没劲、说话说不清，立刻打 120，不要等、不要自己开车去 - 成本：不花钱。三个动作，看一遍就会：让他笑一下、双手平举、说一句完整的话。 - 说人话：嘴歪、一侧胳膊抬不起、说话说不清，立刻打 120。发病 3 小时内打药通开血管，恢复到生活基本能自理的可能性大约是不打药的 1.75 倍。拖到 3 到 4.5 小时只剩 1.26 倍。超过 4.5 小时就看不出差别了。记下症状开始的准确时间。别喂水喂药，别自己开车。 - 收益：把 16 项静脉溶栓随机试验、6756 名患者的个体数据合起来算（荟萃分析）。静脉溶栓就是打药把堵住的血管通开。发病 3 小时内用阿替普酶溶栓，恢复到生活基本能自理（改良 Rankin 评分 0–1）的比值比 1.75，95% CI 1.35–2.27（可信范围）。这个结果出现的可能性约为不溶栓的 1.75 倍。拖到 3 到 4.5 小时是 1.26（1.05–1.51）。超过 4.5 小时是 1.15（0.95–1.40），统计上已经看不出差别 - 证据等级：A - 来源：Emberson J, Lees KR, Lyden P, et al. (2014). Effect of treatment delay, age, and stroke severity on the effects of intravenous thrombolysis with alteplase for acute ischaemic stroke: a meta-analysis of individual patient data from randomised trials. Lancet, 384(9958), 1929-1935. - 备注：溶栓越早越有效，超过 4.5 小时就基本没用了。打 120 而不是自己开车，是因为救护车会直接送到有卒中中心的医院，还会提前通知对方准备。记下症状开始的准确时间，医生要用它决定能不能溶栓。别喂水喂药，别等「休息一下看看」 **Evidence:** A. Thrombolysis involves administering medication to clear blocked blood vessels; the earlier it is given, the greater its effectiveness. After 4.5 hours, it provides little to no benefit. Calling 120 instead of driving is essential because ambulances transport patients directly to stroke centers where staff can be alerted in advance. Recording the exact time symptoms began helps doctors determine whether thrombolysis is still appropriate. Never give water or medicine, and never wait “to see if things get better on their own.” **Source summary:** If someone’s face suddenly droops, they can’t lift one arm, and their speech becomes slurred, call 120 right away. Administering medication within 3 hours of symptom onset can increase the chance of regaining basic independence by about 1.75 times compared to not receiving treatment. Waiting 3 to 4.5 hours reduces this benefit to only 1.26 times. After 4.5 hours, there is virtually no difference. Be sure to note the exact time symptoms first appeared. Do not give water or medicine, and never drive the person to the hospital yourself. **Low-ROI detour:** Move “Sudden facial drooping, weakness in one arm, and slurred speech — call 120 immediately; don’t wait or drive yourself.” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If someone’s face suddenly droops, they can’t lift one arm, and their speech becomes slurred, call 120 right away. Administering medication within 3 hours of symptom onset can increase the chance of regaining basic independence by about 1.75 times compared to not receiving treatment. Waiting 3 to 4.5 hours reduces this benefit to only 1.26 times. After 4.5 hours, there is virtually no difference. Be sure to note the exact time symptoms first appeared. Do not give water or medicine, and never drive the person to the hospital yourself.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Emberson J, Lees KR, Lyden P, et al. (2014). Effect of treatment delay, age, and stroke severity on the effects of intravenous thrombolysis with alteplase for acute ischaemic stroke: a meta-analysis of individual patient data from randomised trials. Lancet, 384(9958), 1929-1935.](https://doi.org/10.1016/S0140-6736(14)60584-5) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-004 — Sudden dizziness, double vision, loss of vision in one eye, or inability to touch one’s nose — all warrant calling 120 for stroke suspicion Original title: 突然天旋地转站不稳、看东西成双、一只眼发黑，或者手指点不到自己鼻尖，也按卒中打 120 **Source text (English):** ### 4. Sudden dizziness, double vision, loss of vision in one eye, or inability to touch one’s nose — all warrant calling 120 for stroke suspicion - Cost: No cost involved. Besides the three FAST signs — facial droop, arm weakness, and speech difficulty — two additional checks are recommended. First, ask the person to stand straight with eyes closed and see if they lose balance; then ask whether they see double or have blind spots. Second, have them extend a finger toward their nose, close their eyes, and repeat the motion. - In plain terms: Out of 736 stroke cases, 14.1% showed none of the classic FAST symptoms at onset — no facial droop, no arm weakness, no slurred speech. Relying solely on those three signs would miss many cases. Adding checks for unsteady gait, double vision, or inability to touch the nose reduces that omission rate to just 4.4%. Any sudden dizziness, double vision, or failure to touch one’s nose should prompt an immediate call to emergency services and precise timing documentation. - Benefit: In 2014, researchers at the University of Kentucky Stroke Center reviewed 736 cases of acute ischemic stroke. They found that 14.1% of patients exhibited none of the FAST indicators at the time of onset. When additional screening criteria — including gait instability, limb weakness, and visual disturbances — were incorporated, the proportion of missed diagnoses dropped to 4.4%. - Evidence grade: B - Sources:Aroor S, Singh R, Goldstein LB (2017). BE-FAST (Balance, Eyes, Face, Arm, Speech, Time): Reducing the Proportion of Strokes Missed Using the FAST Mnemonic. Stroke, 48(2), 479-481. - Notes: Infarctions affecting the cerebellum or brainstem — known as posterior circulation strokes — often lack facial droop or limb weakness. Instead, they manifest as vertigo, gait deviation, double vision, or difficulty swallowing, which are frequently mistaken for cervical spine disorders, hypoglycemia, or benign paroxysmal positional vertigo. Inability to touch one’s nose or maintain balance with eyes closed are telltale signs of cerebellar involvement. However, no single test can definitively rule out stroke; any sudden onset of these symptoms demands immediate emergency care and accurate timing recording. This study relied on records from a single medical center, and the authors themselves acknowledge the need for further validation. **Original text (Chinese):** ### 4. 突然天旋地转站不稳、看东西成双、一只眼发黑，或者手指点不到自己鼻尖，也按卒中打 120 - 成本：不花钱。在「脸歪、抬手、说话」这三个动作（第 3 条，突然嘴歪、说话说不清）之外再加两个。一个是让他站直闭眼，看晃不晃，再问他看东西有没有重影、有没有缺一块。另一个是自己怀疑时伸手指点鼻尖，闭上眼再点一次。 - 说人话：只看「脸歪、抬手、说话」三条，一成多的卒中会被漏掉，因为有的卒中一开始既不歪嘴也不瘫手。把站不稳、看东西重影或缺一块也算进去，漏掉的降到 4.4%。突然天旋地转站不住、看东西成双、手指点不到自己鼻尖，一样打 120，一样记下时间。 - 收益：美国肯塔基大学卒中中心 2014 年回顾了 736 例急性缺血性卒中（血管堵住引起的中风）的病历。其中 14.1% 的病人发病时完全没有脸歪、胳膊无力、说话不清这三个症状（FAST）。把「走路不稳、腿没劲、视觉症状」也算进筛查，漏掉的比例从 14.1% 降到 4.4% - 证据等级：B - 来源：Aroor S, Singh R, Goldstein LB (2017). BE-FAST (Balance, Eyes, Face, Arm, Speech, Time): Reducing the Proportion of Strokes Missed Using the FAST Mnemonic. Stroke, 48(2), 479-481. - 备注：小脑和脑干那一片的血管堵了（后循环梗死），常常不歪嘴、不瘫手。它只是天旋地转、走路偏斜、复视（看东西成双）、喝水吃饭呛，最容易被当成颈椎病、低血糖、耳石症耽误。指鼻不准、闭眼站不住，是小脑受累的表现。但没有哪个动作能反过来排除卒中：突然出现、不缓解就打 120，并记下发作的准确时间。该研究只翻了一家医院的病历，作者自己写明还要再验证 **Evidence:** B. Infarctions affecting the cerebellum or brainstem — known as posterior circulation strokes — often lack facial droop or limb weakness. Instead, they manifest as vertigo, gait deviation, double vision, or difficulty swallowing, which are frequently mistaken for cervical spine disorders, hypoglycemia, or benign paroxysmal positional vertigo. Inability to touch one’s nose or maintain balance with eyes closed are telltale signs of cerebellar involvement. However, no single test can definitively rule out stroke; any sudden onset of these symptoms demands immediate emergency care and accurate timing recording. This study relied on records from a single medical center, and the authors themselves acknowledge the need for further validation. **Source summary:** Out of 736 stroke cases, 14.1% showed none of the classic FAST symptoms at onset — no facial droop, no arm weakness, no slurred speech. Relying solely on those three signs would miss many cases. Adding checks for unsteady gait, double vision, or inability to touch the nose reduces that omission rate to just 4.4%. Any sudden dizziness, double vision, or failure to touch one’s nose should prompt an immediate call to emergency services and precise timing documentation. **Low-ROI detour:** Move “Sudden dizziness, double vision, loss of vision in one eye, or inability to touch one’s nose — all warrant calling 120 for stroke suspicion” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Out of 736 stroke cases, 14.1% showed none of the classic FAST symptoms at onset — no facial droop, no arm weakness, no slurred speech. Relying solely on those three signs would miss many cases. Adding checks for unsteady gait, double vision, or inability to touch the nose reduces that omission rate to just 4.4%. Any sudden dizziness, double vision, or failure to touch one’s nose should prompt an immediate call to emergency services and precise timing documentation.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Aroor S, Singh R, Goldstein LB (2017). BE-FAST (Balance, Eyes, Face, Arm, Speech, Time): Reducing the Proportion of Strokes Missed Using the FAST Mnemonic. Stroke, 48(2), 479-481.](https://doi.org/10.1161/STROKEAHA.116.015169) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-005 — One eye suddenly goes dark, as if a curtain has been pulled shut; even if it clears up within minutes, seek emergency care for stroke on the same day Original title: 一只眼睛突然像拉下窗帘一样黑掉，哪怕几分钟就自己好了，也当天按卒中去急诊 **Source text (English):** ### 5. One eye suddenly goes dark, as if a curtain has been pulled shut; even if it clears up within minutes, seek emergency care for stroke on the same day - Cost: No direct cost. However, emergency evaluation and vascular testing will take up half a day to a full day. - In plain terms: When one eye suddenly goes dark, as if a curtain has been pulled shut, it means a blockage has occurred in the blood vessels at the back of the eye. The longer the blockage persists, the less of the retina can be saved. This condition is also a form of cerebral ischemia, and the following days represent a high‑risk window for stroke. For patients in this situation, receiving evaluation and treatment on the same day reduces the likelihood of another stroke within 90 days from 10.3% to 2.1%. Seek emergency care at a hospital with a stroke center on the same day; do not wait until the next day to see an ophthalmologist. - Benefit: The 2021 scientific statement from the American Heart Association on central retinal artery occlusion — blockage of the main vessel at the back of the eye — explicitly states that acute central retinal artery occlusion is a medical emergency. Healthcare systems should recognize it as such and prioritize treatment accordingly. The longer blood flow is cut off, the less retina can be salvaged. The Oxford EXPRESS study examined two groups of patients: those with cerebral ischemia whose symptoms resolved on their own, and those with minor strokes. The former are medically termed transient ischemic attacks. After these patients received same‑day evaluation and treatment, the rate of subsequent strokes within 90 days fell from 10.3% (32 out of 310) to 2.1% (6 out of 281). - Evidence grade: B - Sources:Mac Grory B, Schrag M, Biousse V, et al. (2021). Management of Central Retinal Artery Occlusion: A Scientific Statement From the American Heart Association. Stroke, 52(6), e282-e294. ; Rothwell PM, Giles MF, Chandratheva A, et al. (2007). Effect of urgent treatment of transient ischaemic attack and minor stroke on early recurrent stroke (EXPRESS study): a prospective population-based sequential comparison. Lancet, 370(9596), 1432-1442. - Notes: The grade B rating is due to the fact that EXPRESS was not a randomized trial; it compared outcomes before and after implementing the new protocol within the same patient population, making it difficult to isolate the effect of the intervention from other potential changes. A brief episode of darkness in one eye that resolves on its own is often dismissed as fatigue or low blood sugar. In reality, it is a type of transient ischemic attack, and the ensuing days are a critical window for stroke risk. Sudden, painless, non‑red, non‑teary loss of vision in one eye must be taken seriously. Do not wait until the next day for an ophthalmology appointment; go directly to the emergency department of a hospital equipped to handle strokes. **Original text (Chinese):** ### 5. 一只眼睛突然像拉下窗帘一样黑掉，哪怕几分钟就自己好了，也当天按卒中去急诊 - 成本：不花钱。急诊评估和血管检查要占掉半天到一天。 - 说人话：一只眼突然像拉下窗帘一样黑掉，是眼底血管堵了，堵得越久，能救回的视网膜越少。它也是脑缺血的一种，接下来几天容易中风。当天评估、当天开始治的人，90 天内再中风的比例从 10.3% 降到 2.1%。当天去有卒中中心的急诊，别等第二天挂眼科。 - 收益：美国心脏协会 2021 年关于视网膜中央动脉阻塞（眼底那根主血管被堵住）的科学声明写明：「急性视网膜中央动脉阻塞是急症」。救治体系应当把它按急诊来识别、按轻重缓急排顺序。断血时间越长，还能救回来的视网膜越少。牛津 EXPRESS 研究看的是两类病人：小卒中，和症状自己好转的脑缺血（医学上叫短暂性脑缺血发作）。这批病人改为当天评估、当天开始治疗之后，90 天内再发卒中的比例从 10.3%（32/310）降到 2.1%（6/281） - 证据等级：B - 来源：Mac Grory B, Schrag M, Biousse V, et al. (2021). Management of Central Retinal Artery Occlusion: A Scientific Statement From the American Heart Association. Stroke, 52(6), e282-e294. ; Rothwell PM, Giles MF, Chandratheva A, et al. (2007). Effect of urgent treatment of transient ischaemic attack and minor stroke on early recurrent stroke (EXPRESS study): a prospective population-based sequential comparison. Lancet, 370(9596), 1432-1442. - 备注：定 B 是因为 EXPRESS 不是随机试验。它比的是同一片人群改做法之前、之后两段时间，两段之间别的条件也可能变了，这部分分不开。眼前一黑几分钟又自己恢复，最容易被当成「累的」「低血糖」放过去。它是短暂性脑缺血发作的一种，接下来几天正是卒中高发的窗口。不疼、不红、不流泪的单眼看不见，尤其要当回事。别等第二天挂眼科门诊，直接去有卒中中心的医院急诊。 **Evidence:** B. The grade B rating is due to the fact that EXPRESS was not a randomized trial; it compared outcomes before and after implementing the new protocol within the same patient population, making it difficult to isolate the effect of the intervention from other potential changes. A brief episode of darkness in one eye that resolves on its own is often dismissed as fatigue or low blood sugar. In reality, it is a type of transient ischemic attack, and the ensuing days are a critical window for stroke risk. Sudden, painless, non‑red, non‑teary loss of vision in one eye must be taken seriously. Do not wait until the next day for an ophthalmology appointment; go directly to the emergency department of a hospital equipped to handle strokes. **Source summary:** When one eye suddenly goes dark, as if a curtain has been pulled shut, it means a blockage has occurred in the blood vessels at the back of the eye. The longer the blockage persists, the less of the retina can be saved. This condition is also a form of cerebral ischemia, and the following days represent a high‑risk window for stroke. For patients in this situation, receiving evaluation and treatment on the same day reduces the likelihood of another stroke within 90 days from 10.3% to 2.1%. Seek emergency care at a hospital with a stroke center on the same day; do not wait until the next day to see an ophthalmologist. **Low-ROI detour:** Move “One eye suddenly goes dark, as if a curtain has been pulled shut; even if it clears up within minutes, seek emergency care for stroke on the same day” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “When one eye suddenly goes dark, as if a curtain has been pulled shut, it means a blockage has occurred in the blood vessels at the back of the eye. The longer the blockage persists, the less of the retina can be saved. This condition is also a form of cerebral ischemia, and the following days represent a high‑risk window for stroke. For patients in this situation, receiving evaluation and treatment on the same day reduces the likelihood of another stroke within 90 days from 10.3% to 2.1%. Seek emergency care at a hospital with a stroke center on the same day; do not wait until the next day to see an ophthalmologist.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Mac Grory B, Schrag M, Biousse V, et al. (2021). Management of Central Retinal Artery Occlusion: A Scientific Statement From the American Heart Association. Stroke, 52(6), e282-e294.](https://doi.org/10.1161/STR.0000000000000366); [Rothwell PM, Giles MF, Chandratheva A, et al. (2007). Effect of urgent treatment of transient ischaemic attack and minor stroke on early recurrent stroke (EXPRESS study): a prospective population-based sequential comparison. Lancet, 370(9596), 1432-1442.](https://doi.org/10.1016/S0140-6736(07)61448-2) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-006 — One eye is swollen, painful, red; there’s a rainbow halo around lights; plus headache, nausea, and vomiting — so an emergency eye visit is needed that same day. Original title: 一只眼又胀又痛、发红，看灯有一圈彩虹，还头痛恶心想吐，当天去眼科急诊 **Source text (English):** ### 6. One eye is swollen, painful, red; there’s a rainbow halo around lights; plus headache, nausea, and vomiting — so an emergency eye visit is needed that same day. - Cost: No cost at all. An emergency eye exam includes measuring intraocular pressure and checking the anterior chamber, which takes up half a day. - In plain terms: This is an acute glaucoma attack. Fluid can’t drain from the eye, so pressure spikes quickly. The longer it goes untreated, the more damage occurs to the optic nerve, and that damage is permanent. During Wuhan’s lockdown, patients waited an average of 241 hours before getting treatment; 21.87% ended up blind. In the same period the year after the lockdown, the average wait time dropped to 121 hours, and only 7.84% became blind. A total of 76 days of lockdown were covered in this study. - Benefit: An eye hospital in Wuhan compared two groups of patients with acute primary angle-closure glaucoma. In 2020, during the lockdown, 54 patients with 64 affected eyes received care; the following year, 46 patients with 51 affected eyes were treated. Both groups had similar demographic profiles. From symptom onset to treatment, the lockdown group waited 241.84±211.95 hours versus 121.53±96.12 hours for the control group (P=0.001). Their intraocular pressure at diagnosis was 52.63±12.45 mmHg versus 45.16±9.79 mmHg (P=0.001). Blindness rates were 21.87% versus 7.84%. Glaucomatous optic nerve damage was found in 20/64 eyes (31.25%) versus 7/51 eyes (13.73%) (P=0.03). A South Korean hospital reviewed 50 eyes that had experienced one acute attack and later had their lenses removed; a year later, 25 of those eyes (50%) showed varying degrees of visual field loss. The longer the time between symptom onset and pressure reduction, the higher the chance of lasting damage (P=0.005). Another prospective study had 43 people with shallow anterior chambers lie face-down in a dark room for one hour; intraocular pressure rose significantly in both eyes (P<0.01). The dominant eye saw a median increase of 3.60 mmHg, while the other eye rose 2.70 mmHg (P<0.05). - Evidence grade: B - Sources:Zhou L, Wu S, Wang Y, Bao X, Peng T, Luo W, Ortega-Usobiaga J (2022). Clinical presentation of acute primary angle closure during the COVID-19 epidemic lockdown. Frontiers in Medicine, 9, 1078237. ; Sung MS, Kim HJ, Park SW (2023). Predictors of long-term visual field outcome after an episode of acute primary angle closure. Clinical & Experimental Ophthalmology, 51(4), 291-299. ; Wang J, Wang J, Ng TK, Huang C (2025). Asymmetric intraocular pressure changes in dominant and contralateral eyes: the dark room prone provocative test. Seminars in Ophthalmology, 40(4), 325-331. - Notes: There are two main reasons this is graded B. First, the Wuhan comparison relied on reviewing old medical records, and the lockdown itself introduced other differences that can’t be separated from the effect of delayed treatment. Second, the South Korean study involved only 50 eyes and was retrospective. This does not mean screen time causes glaucoma; in the dark, pupils dilate, and prolonged head-down posture pushes the lens forward, especially in people with naturally shallow anterior chambers. Those at highest risk are over 50, farsighted, or with a family history of angle-closure glaucoma. Young people who game all night are unlikely to develop this condition. Common misdiagnoses during an attack include gastroenteritis, migraine, or high blood pressure, since headache and vomiting are more noticeable than eye symptoms. Sudden, painless vision loss in one eye is a separate issue — see item 5 (sudden blackout in one eye). Whether blue-light blocking glasses help is discussed in section 6, item 16 (blue-light blocking glasses). **Original text (Chinese):** ### 6. 一只眼又胀又痛、发红，看灯有一圈彩虹，还头痛恶心想吐，当天去眼科急诊 - 成本：不花钱。眼科急诊量眼压、查前房，占掉半天。 - 说人话：这是青光眼急性发作。眼睛里的水排不出去，眼压一下子顶上去。拖得越久，视神经压坏得越多，坏了就回不来。武汉封控期间的病人平均拖了 241 小时才治上，失明的占 21.87%。第二年同期没封控，平均拖 121 小时，失明的占 7.84%。 - 收益：武汉一家眼科医院比了两段时间的急性原发性闭角型青光眼病人。2020 年封控的 76 天里有 54 人 64 眼，2021 年同期有 46 人 51 眼，两组的人口特征相近。从出现症状到接受治疗，封控那组是 241.84±211.95 小时，对照组是 121.53±96.12 小时（P=0.001）。就诊时的眼压是 52.63±12.45 mmHg 对 45.16±9.79 mmHg（P=0.001）。失明的比例是 21.87% 对 7.84%。查出青光眼性视神经病变的是 20/64 眼（31.25%）对 7/51 眼（13.73%）（P=0.03）。韩国一家医院回顾了 50 只发作过一次、后来摘了晶状体的眼睛。一年之后 25 只（50%）留下了不同程度的视野缺损。从症状出现到把眼压降下来的这段时间越长，留下缺损的可能越大（P=0.005）。另有一项前瞻研究，让 43 名前房浅的人在暗室里俯卧 1 小时。两只眼的眼压都明显升高（P<0.01）。平时主要用的那只眼中位数升了 3.60 mmHg，另一只升了 2.70 mmHg（P<0.05） - 证据等级：B - 来源：Zhou L, Wu S, Wang Y, Bao X, Peng T, Luo W, Ortega-Usobiaga J (2022). Clinical presentation of acute primary angle closure during the COVID-19 epidemic lockdown. Frontiers in Medicine, 9, 1078237. ; Sung MS, Kim HJ, Park SW (2023). Predictors of long-term visual field outcome after an episode of acute primary angle closure. Clinical & Experimental Ophthalmology, 51(4), 291-299. ; Wang J, Wang J, Ng TK, Huang C (2025). Asymmetric intraocular pressure changes in dominant and contralateral eyes: the dark room prone provocative test. Seminars in Ophthalmology, 40(4), 325-331. - 备注：定 B 的原因有两条。一是武汉那两组是翻旧病历比出来的，封控本身还带来别的差别，和「拖延」这一项分不开。二是韩国那组只有 50 只眼，也是回顾性的。诱因说的不是看屏幕，是两件事叠在一起：暗处瞳孔会散大，长时间低头或者趴着又把晶状体往前顶。前房本来就浅的人容易被这样诱发，所以真正高危的是 50 岁以上、远视、家里有人得过闭角型青光眼的人。年轻人通宵打游戏基本不会这样发作。发作时最常见的错判是当成胃肠炎、偏头痛或者血压高，因为头痛呕吐比眼睛的症状更抢眼。不疼不红的单眼看不见是另一回事，见第 5 条（一只眼睛突然黑掉）。防蓝光眼镜有没有用，见第 6 节第 16 条（防蓝光眼镜）。 **Evidence:** B. There are two main reasons this is graded B. First, the Wuhan comparison relied on reviewing old medical records, and the lockdown itself introduced other differences that can’t be separated from the effect of delayed treatment. Second, the South Korean study involved only 50 eyes and was retrospective. This does not mean screen time causes glaucoma; in the dark, pupils dilate, and prolonged head-down posture pushes the lens forward, especially in people with naturally shallow anterior chambers. Those at highest risk are over 50, farsighted, or with a family history of angle-closure glaucoma. Young people who game all night are unlikely to develop this condition. Common misdiagnoses during an attack include gastroenteritis, migraine, or high blood pressure, since headache and vomiting are more noticeable than eye symptoms. Sudden, painless vision loss in one eye is a separate issue — see item 5 (sudden blackout in one eye). Whether blue-light blocking glasses help is discussed in section 6, item 16 (blue-light blocking glasses). **Source summary:** This is an acute glaucoma attack. Fluid can’t drain from the eye, so pressure spikes quickly. The longer it goes untreated, the more damage occurs to the optic nerve, and that damage is permanent. During Wuhan’s lockdown, patients waited an average of 241 hours before getting treatment; 21.87% ended up blind. In the same period the year after the lockdown, the average wait time dropped to 121 hours, and only 7.84% became blind. A total of 76 days of lockdown were covered in this study. **Low-ROI detour:** Move “One eye is swollen, painful, red; there’s a rainbow halo around lights; plus headache, nausea, and vomiting — so an emergency eye visit is needed that same day.” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “This is an acute glaucoma attack. Fluid can’t drain from the eye, so pressure spikes quickly. The longer it goes untreated, the more damage occurs to the optic nerve, and that damage is permanent. During Wuhan’s lockdown, patients waited an average of 241 hours before getting treatment; 21.87% ended up blind. In the same period the year after the lockdown, the average wait time dropped to 121 hours, and only 7.84% became blind. A total of 76 days of lockdown were covered in this study.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 06-016; 13-005 **Source links:** [Zhou L, Wu S, Wang Y, Bao X, Peng T, Luo W, Ortega-Usobiaga J (2022). Clinical presentation of acute primary angle closure during the COVID-19 epidemic lockdown. Frontiers in Medicine, 9, 1078237.](https://doi.org/10.3389/fmed.2022.1078237); [Sung MS, Kim HJ, Park SW (2023). Predictors of long-term visual field outcome after an episode of acute primary angle closure. Clinical & Experimental Ophthalmology, 51(4), 291-299.](https://doi.org/10.1111/ceo.14206); [Wang J, Wang J, Ng TK, Huang C (2025). Asymmetric intraocular pressure changes in dominant and contralateral eyes: the dark room prone provocative test. Seminars in Ophthalmology, 40(4), 325-331.](https://doi.org/10.1080/08820538.2024.2443972) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-007 — Chest pressure, tightness, or heaviness lasting more than 15 minutes without relief — call 120; do not drive yourself. Original title: 胸口压着疼、闷、发紧超过 15 分钟不缓解，打 120，不要自己扛也不要自己开车 **Source text (English):** ### 7. Chest pressure, tightness, or heaviness lasting more than 15 minutes without relief — call 120; do not drive yourself. - Cost: No cost at all. - In plain terms: If you feel chest pressure, tightness, or heaviness that lasts over 15 minutes without easing up, call 120 right away. For patients treated within 55 minutes of arrival at the hospital, the mortality rate within 30 days is 2.8%. For those treated later than 55 minutes, the rate rises to 9.7%. Every minute of delay means more heart muscle tissue dies. Do not drive yourself — losing consciousness while behind the wheel could lead to a second accident. - Benefit: Israel conducted a nationwide study on acute coronary syndrome. The research focused on patients experiencing ST-segment elevation myocardial infarction, a specific type of heart attack. It measured the time interval from hospital admission to the point when a balloon catheter was used to reopen the blocked blood vessel. For patients treated within 55 minutes, 5 out of 178 (2.8%) died within 30 days. For those treated after 55 minutes, 15 out of 155 (9.7%) died within the same timeframe. - Evidence grade: B - Sources:Karkabi B, Meir G, Zafrir B, et al. (2021). Door-to-balloon time and mortality in patients with ST-elevation myocardial infarction. European Heart Journal - Quality of Care and Clinical Outcomes. - Notes: This study compares outcomes based on the time elapsed after hospital admission, not from the onset of symptoms to arrival at the hospital. However, the underlying principle remains the same: any delay results in additional heart muscle damage. The pain may also be felt in the upper abdomen, back, or jaw, and numbness in the left arm can also be a symptom. Diabetic patients and older adults may not experience any pain at all, only shortness of breath. Again, do not drive yourself — losing consciousness while driving can easily cause another accident. **Original text (Chinese):** ### 7. 胸口压着疼、闷、发紧超过 15 分钟不缓解，打 120，不要自己扛也不要自己开车 - 成本：不花钱。 - 说人话：胸口压着疼、闷、发紧，超过 15 分钟不缓解，打 120。到医院后 55 分钟内把血管撑开的，30 天内死亡 2.8%。超过 55 分钟的 9.7%。耽误的每一段，都在多坏死一块心肌。别自己开车，路上失去意识就是第二场事故。 - 收益：以色列做过一项全国急性冠脉综合征调查。分析的对象是 ST 段抬高心肌梗死患者，这是一类心梗。算的是从进医院到用球囊把堵住的血管撑开（球囊扩张）这一段间隔。间隔 ≤55 分钟的，30 天内死亡 5/178（2.8%）。间隔 >55 分钟的，30 天内死亡 15/155（9.7%） - 证据等级：B - 来源：Karkabi B, Meir G, Zafrir B, et al. (2021). Door-to-balloon time and mortality in patients with ST-elevation myocardial infarction. European Heart Journal - Quality of Care and Clinical Outcomes. - 备注：该研究比的是进了医院之后耽误的那段，不是从发病到进医院那段。但道理一样：每耽误一会儿，就多坏死一块心肌。疼可能疼在上腹、后背、下巴，也可能是左胳膊发麻。糖尿病人和老年人可能不疼，只是喘。不要自己开车，路上失去意识就是第二场事故 **Evidence:** B. This study compares outcomes based on the time elapsed after hospital admission, not from the onset of symptoms to arrival at the hospital. However, the underlying principle remains the same: any delay results in additional heart muscle damage. The pain may also be felt in the upper abdomen, back, or jaw, and numbness in the left arm can also be a symptom. Diabetic patients and older adults may not experience any pain at all, only shortness of breath. Again, do not drive yourself — losing consciousness while driving can easily cause another accident. **Source summary:** If you feel chest pressure, tightness, or heaviness that lasts over 15 minutes without easing up, call 120 right away. For patients treated within 55 minutes of arrival at the hospital, the mortality rate within 30 days is 2.8%. For those treated later than 55 minutes, the rate rises to 9.7%. Every minute of delay means more heart muscle tissue dies. Do not drive yourself — losing consciousness while behind the wheel could lead to a second accident. **Low-ROI detour:** Move “Chest pressure, tightness, or heaviness lasting more than 15 minutes without relief — call 120; do not drive yourself.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If you feel chest pressure, tightness, or heaviness that lasts over 15 minutes without easing up, call 120 right away. For patients treated within 55 minutes of arrival at the hospital, the mortality rate within 30 days is 2.8%. For those treated later than 55 minutes, the rate rises to 9.7%. Every minute of delay means more heart muscle tissue dies. Do not drive yourself — losing consciousness while behind the wheel could lead to a second accident.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Karkabi B, Meir G, Zafrir B, et al. (2021). Door-to-balloon time and mortality in patients with ST-elevation myocardial infarction. European Heart Journal - Quality of Care and Clinical Outcomes.](https://doi.org/10.1093/ehjqcco/qcaa037) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-008 — Sudden tearing pain that spreads from the chest to the back and waist — call 120 and describe it as “pain moving downward” Original title: 突然像被撕开一样的剧痛，从胸口往后背、往腰一路挪，打 120 并说清「疼在移动」 **Source text (English):** ### 8. Sudden tearing pain that spreads from the chest to the back and waist — call 120 and describe it as “pain moving downward” - Cost: No cost at all. - In plain terms: This condition causes a tearing-like pain that starts in the chest and travels down the back and waist. When calling 120, simply describe it as “a tearing pain that’s moving downward.” Without surgery, treatment with medication alone results in a mortality rate of 58%. Its management is the exact opposite of that for heart attacks: doctors only order enhanced CT scans after suspecting this condition, not anticoagulant or thrombolytic therapy. Also mention any significant difference in blood pressure between both arms or absence of a pulse on one side. - Benefit: The International Registry of Acute Aortic Dissection (IRAD) includes data from 464 patients across 12 centers. Acute aortic dissection is precisely this disease marked by sudden, severe tearing pain in the chest and back. Among all symptoms reported by patients, sudden onset of intense sharp pain is the most common. Overall in-hospital mortality stands at 27.4%. For patients with type A dissection receiving only medication, mortality reaches 58%. - Evidence grade: B - Sources:Hagan PG, Nienaber CA, Isselbacher EM, et al. (2000). The International Registry of Acute Aortic Dissection (IRAD): new insights into an old disease. JAMA, 283(7), 897-903. - Notes: Management of aortic dissection is completely opposite to that of heart attacks. Heart attacks require anticoagulant and thrombolytic drugs to prevent blood clotting; applying such drugs to aortic dissection would essentially encourage bleeding at the tear site. Therefore, upon arriving at the hospital, patients must clearly state “a tearing pain that’s moving downward” to prompt doctors to order enhanced CT scans. A notable difference in blood pressure between arms or absence of a pulse on one side are also important warning signs. Individuals with poorly controlled blood pressure, Marfan syndrome, or a family history of aortic aneurysm or dissection are at higher risk. In such cases, driving oneself to the hospital is strongly discouraged; symptoms must be addressed immediately rather than waiting until the next day. **Original text (Chinese):** ### 8. 突然像被撕开一样的剧痛，从胸口往后背、往腰一路挪，打 120 并说清「疼在移动」 - 成本：不花钱。 - 说人话：撕裂一样的剧痛从胸口往后背、往腰一路挪，打 120 时直接说「像撕开一样，疼在往下走」。这病不手术、光吃药的死亡率 58%。它的处理和心梗正相反：医生想到它，才会去做增强 CT，而不是给你抗凝溶栓。两条胳膊血压差很多、一侧摸不到脉，也一起说出来。 - 收益：国际急性主动脉夹层登记（IRAD）收了 12 家中心的 464 例。主动脉夹层就是胸背撕裂样剧痛那种病。病人最先说出来的症状里，最常见的是突然发作的剧烈锐痛。住院期间总死亡率 27.4%。A 型夹层没做手术、只吃药的，死亡率 58% - 证据等级：B - 来源：Hagan PG, Nienaber CA, Isselbacher EM, et al. (2000). The International Registry of Acute Aortic Dissection (IRAD): new insights into an old disease. JAMA, 283(7), 897-903. - 备注：夹层和心梗的处理正好相反。心梗要用抗凝、溶栓这类让血别凝住的药，用在夹层上等于给撕口放血。所以到医院要主动说「撕裂样，疼在往下走」，让医生想到查增强 CT。两条胳膊血压差很多、一侧摸不到脉搏，是提示。血压控制不好的、有马凡综合征的、家里得过主动脉瘤或者夹层的，风险高。同样不要自己开车，不要忍到第二天 **Evidence:** B. Management of aortic dissection is completely opposite to that of heart attacks. Heart attacks require anticoagulant and thrombolytic drugs to prevent blood clotting; applying such drugs to aortic dissection would essentially encourage bleeding at the tear site. Therefore, upon arriving at the hospital, patients must clearly state “a tearing pain that’s moving downward” to prompt doctors to order enhanced CT scans. A notable difference in blood pressure between arms or absence of a pulse on one side are also important warning signs. Individuals with poorly controlled blood pressure, Marfan syndrome, or a family history of aortic aneurysm or dissection are at higher risk. In such cases, driving oneself to the hospital is strongly discouraged; symptoms must be addressed immediately rather than waiting until the next day. **Source summary:** This condition causes a tearing-like pain that starts in the chest and travels down the back and waist. When calling 120, simply describe it as “a tearing pain that’s moving downward.” Without surgery, treatment with medication alone results in a mortality rate of 58%. Its management is the exact opposite of that for heart attacks: doctors only order enhanced CT scans after suspecting this condition, not anticoagulant or thrombolytic therapy. Also mention any significant difference in blood pressure between both arms or absence of a pulse on one side. **Low-ROI detour:** Move “Sudden tearing pain that spreads from the chest to the back and waist — call 120 and describe it as “pain moving downward”” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “This condition causes a tearing-like pain that starts in the chest and travels down the back and waist. When calling 120, simply describe it as “a tearing pain that’s moving downward.” Without surgery, treatment with medication alone results in a mortality rate of 58%. Its management is the exact opposite of that for heart attacks: doctors only order enhanced CT scans after suspecting this condition, not anticoagulant or thrombolytic therapy. Also mention any significant difference in blood pressure between both arms or absence of a pulse on one side.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Hagan PG, Nienaber CA, Isselbacher EM, et al. (2000). The International Registry of Acute Aortic Dissection (IRAD): new insights into an old disease. JAMA, 283(7), 897-903.](https://doi.org/10.1001/jama.283.7.897) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-009 — A sudden “worst headache of one’s life” that peaks within an hour — go to the ER for a head CT right away Original title: 突然一记「这辈子最疼的头痛」，一小时内就到最疼，立刻去急诊做头颅 CT **Source text (English):** ### 9. A sudden “worst headache of one’s life” that peaks within an hour — go to the ER for a head CT right away - Cost: An emergency visit itself costs very little. A head CT in the ER typically runs a few hundred yuan. - In plain terms: The key point isn’t how intense the pain is, but how quickly it reaches its peak. In 2,131 people experiencing severe headaches that peaked within an hour, 6.2% had a ruptured blood vessel on the surface of the brain. Anyone aged 40 or older, with neck pain or stiffness, who was seen collapsing by others, whose headache started during physical activity, came on suddenly like an explosion, or has limited neck flexion when examined should go to the ER for a head CT. The vast majority of people who get tested end up fine, but missing even one case of bleeding can be fatal. - Benefit: Ten Canadian emergency departments conducted a prospective cohort study on 2,131 patients with “severe headaches peaking within an hour.” They defined clear criteria upfront and tracked outcomes accordingly. Of these, 132 patients (6.2%) had subarachnoid hemorrhage, meaning a ruptured surface blood vessel in the brain. The Ottawa SAH rule includes six criteria: age 40 or older, neck pain or stiffness, witnessed loss of consciousness, onset during physical activity, sudden explosive onset of pain, and limited neck flexion on physical exam. Meeting any one of these criteria triggers a CT scan. This rule identified every single patient with bleeding, with 100% sensitivity. The 95% confidence interval for this figure is 97.2%–100.0%. The trade-off is that only 15.3% of people without bleeding were excluded by this rule (specificity of 15.3%). - Evidence grade: A - Sources:Perry JJ, Stiell IG, Sivilotti MLA, et al. (2013). Clinical decision rules to rule out subarachnoid hemorrhage for acute headache. JAMA, 310(12), 1248-1255. - Notes: It’s not “how painful it is” that matters, but “how fast it reaches peak pain.” Headaches that erupt within seconds to a minute are the real warning sign; gradually worsening migraines are not. Additional symptoms like vomiting, neck stiffness, light sensitivity, or brief fainting also warrant immediate attention. With a specificity of just 15.3%, most people who follow this rule end up with normal results. Yet missing even one case of bleeding can be fatal, so getting tested is absolutely worthwhile. Do not take painkillers to mask the pain and then fall asleep. **Original text (Chinese):** ### 9. 突然一记「这辈子最疼的头痛」，一小时内就到最疼，立刻去急诊做头颅 CT - 成本：看急诊本身不花什么钱。急诊做一次头颅 CT 几百元。 - 说人话：要看的是多快疼到最厉害。一小时内疼到顶的剧烈头痛，约 6% 是脑表面的血管破了。40 岁以上、脖子痛或发硬、有人看到你晕过去、活动中起病、瞬间炸开、脖子往前低不下去，中一条就去急诊做头颅 CT。去查的人大多没事，但漏一次再出血就是死亡。 - 收益：加拿大 10 家急诊对 2131 例「一小时内达到最痛的剧烈头痛」做了前瞻队列研究，事先定好标准，再一路跟踪记录。其中 132 例（6.2%）是蛛网膜下腔出血（脑表面的血管破了）。渥太华 SAH 规则有六条：40 岁及以上、脖子痛或者发硬、有人看到晕过去。另外三条是活动中发作、一下子炸开式发作、医生查体时脖子前屈受限。符合任一条就要查。这条规则把出血的人全都挑了出来，敏感性 100%，95% CI 97.2%–100.0%（可信范围）。代价是没出血的人里只有 15.3% 被它排除掉（特异性 15.3%） - 证据等级：A - 来源：Perry JJ, Stiell IG, Sivilotti MLA, et al. (2013). Clinical decision rules to rule out subarachnoid hemorrhage for acute headache. JAMA, 310(12), 1248-1255. - 备注：要看的不是「有多疼」，是「多快到最疼」，几秒到一分钟内炸开的头痛才是危险信号，慢慢加重的偏头痛不是。伴呕吐、脖子发硬、怕光、短暂晕厥，更要当回事。特异性只有 15.3%，意思是按这条去查的人绝大多数查完没事。但漏掉一次再出血就是死亡，值得查。不要吃片止痛药压下去接着睡 **Evidence:** A. It’s not “how painful it is” that matters, but “how fast it reaches peak pain.” Headaches that erupt within seconds to a minute are the real warning sign; gradually worsening migraines are not. Additional symptoms like vomiting, neck stiffness, light sensitivity, or brief fainting also warrant immediate attention. With a specificity of just 15.3%, most people who follow this rule end up with normal results. Yet missing even one case of bleeding can be fatal, so getting tested is absolutely worthwhile. Do not take painkillers to mask the pain and then fall asleep. **Source summary:** The key point isn’t how intense the pain is, but how quickly it reaches its peak. In 2,131 people experiencing severe headaches that peaked within an hour, 6.2% had a ruptured blood vessel on the surface of the brain. Anyone aged 40 or older, with neck pain or stiffness, who was seen collapsing by others, whose headache started during physical activity, came on suddenly like an explosion, or has limited neck flexion when examined should go to the ER for a head CT. The vast majority of people who get tested end up fine, but missing even one case of bleeding can be fatal. **Low-ROI detour:** Move “A sudden “worst headache of one’s life” that peaks within an hour — go to the ER for a head CT right away” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The key point isn’t how intense the pain is, but how quickly it reaches its peak. In 2,131 people experiencing severe headaches that peaked within an hour, 6.2% had a ruptured blood vessel on the surface of the brain. Anyone aged 40 or older, with neck pain or stiffness, who was seen collapsing by others, whose headache started during physical activity, came on suddenly like an explosion, or has limited neck flexion when examined should go to the ER for a head CT. The vast majority of people who get tested end up fine, but missing even one case of bleeding can be fatal.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Perry JJ, Stiell IG, Sivilotti MLA, et al. (2013). Clinical decision rules to rule out subarachnoid hemorrhage for acute headache. JAMA, 310(12), 1248-1255.](https://doi.org/10.1001/jama.2013.278018) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-010 — After an elderly person suffers a head injury, they may develop unsteady gait, sluggishness, excessive sleepiness, or weakness on one side of the body two to three weeks later — a CT scan is recommended. Original title: 老人磕过头之后两三周到几个月变得走路不稳、迟钝、嗜睡或者一侧没劲，去做头颅 CT **Source text (English):** ### 10. After an elderly person suffers a head injury, they may develop unsteady gait, sluggishness, excessive sleepiness, or weakness on one side of the body two to three weeks later — a CT scan is recommended. - Cost: A single cranial CT scan costs roughly 200–300 RMB. - In plain terms: After a head injury, blood usually starts accumulating only around the third week. At the time of impact, there may be absolutely no symptoms at all, and the person might not even recall the injury. The recurrence rate after surgery for this condition can reach 33%, while the mortality rate may be as high as 32%. If an elderly individual suddenly appears confused, walks unsteadily, feels unusually sleepy, or shows weakness on one side, it’s important to first ask whether they fell or hit their head in the past two to three months, then proceed with a CT scan. - Benefit: The Neurosurgical Society of the Chinese Medical Association has published a Chinese expert consensus on medical treatment for chronic subdural hematoma. This condition involves slow accumulation of blood between the meninges; technically, it refers to chronic mass formation caused by blood buildup between the arachnoid membrane and dura mater. It “typically develops three weeks after head trauma” and is most common among older adults. Post-surgery recurrence and mortality rates can reach 33% and 32% respectively. Among patients aged 90 or older, only 24% achieve a satisfactory recovery overall. Global data shows that incidence rates range from 3.39 to 39.1 new cases per 100,000 people annually, rising sharply after age 80. The most common causes are trauma and falls, followed by chronic alcohol consumption, use of anticoagulant medications, and violent injury. Geriatric literature notes that typical symptoms include confusion, cognitive decline, gait disturbances, and excessive sleepiness — features that may overlap with other geriatric syndromes. - Evidence grade: B - Sources:Zhang J et al. (2021). Expert consensus on drug treatment of chronic subdural hematoma. Chinese Neurosurgical Journal, 7(1), 47. ; Dziho A et al. (2025). Global prevalence and incidence of chronic subdural hematoma: A systematic review. Brain and Spine, 5, 105893. ; Mathon B, Shotar E (2026). Diagnostic and therapeutic management of chronic subdural hematoma in elderly patients. Gériatrie et Psychologie Neuropsychiatrie du Vieillissement, 24(1), 30-41. - Notes: At the time of injury, there may be absolutely no symptoms, and the elderly person might not even recall the incident. Therefore, when families notice sudden confusion, unsteady walking, excessive sleepiness, or unilateral weakness, they should first check whether a head injury occurred in the past two to three months before ordering a CT scan. It’s crucial not to automatically attribute these symptoms to “senile dementia” or “post-stroke sequelae,” as doing so could lead to delayed diagnosis. Elderly individuals taking aspirin, clopidogrel, warfarin, or newer oral anticoagulants face higher risks, as does long-term heavy alcohol consumption. For fall prevention, refer to Section 1, Item 13 — focusing on balance training and leg strength exercises. **Original text (Chinese):** ### 10. 老人磕过头之后两三周到几个月变得走路不稳、迟钝、嗜睡或者一侧没劲，去做头颅 CT - 成本：做一次头颅 CT 两三百元。 - 说人话：老人磕头之后，血通常到第三周才积起来。撞的当时可以完全没事，人自己都想不起磕过。这病开刀之后复发率能到 33%，病死率能到 32%。发现老人突然糊涂、走路发飘、总想睡、一只手没劲，先倒回去问这两三个月摔没摔过头，再去做 CT。 - 收益：中华医学会神经外科学分会等发布过《慢性硬膜下血肿药物治疗中国专家共识》。慢性硬膜下血肿，是脑膜之间慢慢积起来的一摊血。专业说法是蛛网膜与硬脑膜之间积血形成的慢性占位。它「通常在颅脑外伤后第三周形成」，多见于老年人。开刀之后复发率可达 33%，病死率可达 32%。90 岁以上的病人，总体上恢复得好的只有 24%。系统综述：全球每 10 万人每年新发 3.39 到 39.1 例，随年龄升高，80 岁以上可达三倍。最常见的起因是外伤和跌倒，其次是长期酗酒、用防止血液凝固的药（抗凝）和暴力伤害。老年医学综述：临床表现「典型包括意识模糊、认知下降、步态障碍或嗜睡，可能与其他老年综合征相似」 - 证据等级：B - 来源：Zhang J 等 (2021). Expert consensus on drug treatment of chronic subdural hematoma. Chinese Neurosurgical Journal, 7(1), 47. ; Dziho A 等 (2025). Global prevalence and incidence of chronic subdural hematoma: A systematic review. Brain and Spine, 5, 105893. ; Mathon B, Shotar E (2026). Diagnostic and therapeutic management of chronic subdural hematoma in elderly patients. Gériatrie et Psychologie Neuropsychiatrie du Vieillissement, 24(1), 30-41. - 备注：撞的时候可以完全没事，老人自己甚至想不起磕过。所以家里发现「最近突然糊涂了、走路发飘、总想睡、一只手没劲」，先倒回去问这两三个月有没有摔过、撞过头，再去做 CT。别直接归到「老年痴呆」或者「上次中风的后遗症」上，归错了就会耽误。吃阿司匹林、氯吡格雷、华法林或者新型口服抗凝药的老人，风险更高，长期大量喝酒也是。防跌倒见第 1 节第 13 条（练平衡和腿部力量）。 **Evidence:** B. At the time of injury, there may be absolutely no symptoms, and the elderly person might not even recall the incident. Therefore, when families notice sudden confusion, unsteady walking, excessive sleepiness, or unilateral weakness, they should first check whether a head injury occurred in the past two to three months before ordering a CT scan. It’s crucial not to automatically attribute these symptoms to “senile dementia” or “post-stroke sequelae,” as doing so could lead to delayed diagnosis. Elderly individuals taking aspirin, clopidogrel, warfarin, or newer oral anticoagulants face higher risks, as does long-term heavy alcohol consumption. For fall prevention, refer to Section 1, Item 13 — focusing on balance training and leg strength exercises. **Source summary:** After a head injury, blood usually starts accumulating only around the third week. At the time of impact, there may be absolutely no symptoms at all, and the person might not even recall the injury. The recurrence rate after surgery for this condition can reach 33%, while the mortality rate may be as high as 32%. If an elderly individual suddenly appears confused, walks unsteadily, feels unusually sleepy, or shows weakness on one side, it’s important to first ask whether they fell or hit their head in the past two to three months, then proceed with a CT scan. **Low-ROI detour:** Move “After an elderly person suffers a head injury, they may develop unsteady gait, sluggishness, excessive sleepiness, or weakness on one side of the body two to three weeks later — a CT scan is recommended.” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “After a head injury, blood usually starts accumulating only around the third week. At the time of impact, there may be absolutely no symptoms at all, and the person might not even recall the injury. The recurrence rate after surgery for this condition can reach 33%, while the mortality rate may be as high as 32%. If an elderly individual suddenly appears confused, walks unsteadily, feels unusually sleepy, or shows weakness on one side, it’s important to first ask whether they fell or hit their head in the past two to three months, then proceed with a CT scan.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-013 **Source links:** [Zhang J 等 (2021). Expert consensus on drug treatment of chronic subdural hematoma. Chinese Neurosurgical Journal, 7(1), 47.](https://doi.org/10.1186/s41016-021-00263-z); [Dziho A 等 (2025). Global prevalence and incidence of chronic subdural hematoma: A systematic review. Brain and Spine, 5, 105893.](https://doi.org/10.1016/j.bas.2025.105893); [Mathon B, Shotar E (2026). Diagnostic and therapeutic management of chronic subdural hematoma in elderly patients. Gériatrie et Psychologie Neuropsychiatrie du Vieillissement, 24(1), 30-41.](https://doi.org/10.1684/pnv.2026.1274) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-011 — A leg suddenly swells, feels tight, and is tender to the touch — seek medical care promptly; if shortness of breath or chest pain develops suddenly, call 120 immediately. Original title: 一条腿突然肿起来、发紧、按着疼，尽快就医；再加上突然喘不上气或者胸痛，立刻打 120 **Source text (English):** ### 11. A leg suddenly swells, feels tight, and is tender to the touch — seek medical care promptly; if shortness of breath or chest pain develops suddenly, call 120 immediately. - Cost: An ultrasound of the leg veins (lower extremity venous ultrasound) costs around 100–200 yuan. - In plain terms: If one leg suddenly swells, becomes noticeably thicker than the other, and is painful to press, get a leg vein ultrasound done as soon as possible. Should shortness of breath, chest pain when taking a deep breath, a rapid heartbeat, or dizziness appear, a blood clot may have traveled to the lungs — call 120 right away. Among people diagnosed with pulmonary embolism, 17.4% die within three months. Sitting still for more than four hours roughly doubles the risk, though the actual chance for any one person remains very low. - Benefit: The International Cooperative Registry on Pulmonary Embolism (ICOPER) gathered data from 2,454 patients with confirmed acute pulmonary embolism treated at 52 hospitals across seven countries. Pulmonary embolism occurs when a blood clot blocks a pulmonary artery. Within three months, the overall mortality rate for these patients — regardless of cause — was 17.4% (426 out of 2,454). The WHO WRIGHT project found that travel lasting four or more continuous hours “roughly doubles” the risk of blood clots forming in veins and traveling to the lungs (venous thromboembolism). Even so, the actual probability for any individual remains low; prolonged inactivity exceeding four hours translates to roughly one in 6,000 people facing this risk. - Evidence grade: B - Sources:Goldhaber SZ, Visani L, De Rosa M (1999). Acute pulmonary embolism: clinical outcomes in the International Cooperative Pulmonary Embolism Registry (ICOPER). Lancet, 353(9162), 1386-1389. ; WHO (2007). Study results released on travel and blood clots. - Notes: Swelling in both legs is usually linked to issues involving the heart, liver, kidneys, or venous function. Sudden swelling of just one leg, noticeably larger than the other, is a classic sign of deep vein thrombosis. High-risk situations include long car or plane trips, bed rest after surgery or a fracture, wearing a cast, pregnancy and the postpartum period, cancer, and oral contraceptive use. When a clot breaks loose and blocks a pulmonary artery, pulmonary embolism results — marked by sudden shortness of breath, worsening chest pain with deep breaths, rapid heartbeat, dizziness, and sometimes coughing up blood. In such cases, call 120 immediately. The 17.4% figure reflects mortality among confirmed pulmonary embolism cases, not the overall risk associated with leg swelling alone; don’t let this number cause undue alarm. **Original text (Chinese):** ### 11. 一条腿突然肿起来、发紧、按着疼，尽快就医；再加上突然喘不上气或者胸痛，立刻打 120 - 成本：腿部血管做一次超声（下肢静脉超声），一两百元。 - 说人话：一条腿突然肿起来、比另一条粗一圈、按着疼，尽快去做腿部静脉超声。再出现突然喘不上气、深吸气时胸痛、心跳快、发晕，血块可能已经跑到肺里，直接打 120。确诊肺栓塞的人 3 个月内死亡 17.4%。久坐超过 4 小时风险大约翻倍，但摊到一个人头上仍然很低。 - 收益：国际肺栓塞协作登记（ICOPER）收了 7 个国家 52 家医院的 2454 例确诊急性肺栓塞病人。肺栓塞就是血块堵住肺动脉。这批人 3 个月内不分原因的死亡率是 17.4%（426/2454）。世界卫生组织 WRIGHT 项目：连续 4 小时以上的旅行，让静脉里长血块、血块跑到肺里（静脉血栓栓塞）的风险「大约翻倍」。但摊到一个人头上的概率仍然很低，久坐不动超过 4 小时「约为六千分之一」 - 证据等级：B - 来源：Goldhaber SZ, Visani L, De Rosa M (1999). Acute pulmonary embolism: clinical outcomes in the International Cooperative Pulmonary Embolism Registry (ICOPER). Lancet, 353(9162), 1386-1389. ; WHO (2007). Study results released on travel and blood clots. - 备注：两条腿一起肿，多半是心、肝、肾或者静脉功能的问题。一条腿突然肿、比另一条粗一圈，才是深静脉血栓的典型样子。容易出事的是长途坐车坐飞机、手术或骨折后卧床、打石膏、怀孕生产前后、肿瘤、吃口服避孕药。血块脱落、堵住肺动脉就是肺栓塞：突然喘不上气、深吸一口气胸口更疼、心跳快、发晕、咳出血（咯血）。到这一步直接打 120。17.4% 是确诊肺栓塞病例的死亡率，不是「腿肿了就有这么大风险」，别对着这个数字吓自己。 **Evidence:** B. Swelling in both legs is usually linked to issues involving the heart, liver, kidneys, or venous function. Sudden swelling of just one leg, noticeably larger than the other, is a classic sign of deep vein thrombosis. High-risk situations include long car or plane trips, bed rest after surgery or a fracture, wearing a cast, pregnancy and the postpartum period, cancer, and oral contraceptive use. When a clot breaks loose and blocks a pulmonary artery, pulmonary embolism results — marked by sudden shortness of breath, worsening chest pain with deep breaths, rapid heartbeat, dizziness, and sometimes coughing up blood. In such cases, call 120 immediately. The 17.4% figure reflects mortality among confirmed pulmonary embolism cases, not the overall risk associated with leg swelling alone; don’t let this number cause undue alarm. **Source summary:** If one leg suddenly swells, becomes noticeably thicker than the other, and is painful to press, get a leg vein ultrasound done as soon as possible. Should shortness of breath, chest pain when taking a deep breath, a rapid heartbeat, or dizziness appear, a blood clot may have traveled to the lungs — call 120 right away. Among people diagnosed with pulmonary embolism, 17.4% die within three months. Sitting still for more than four hours roughly doubles the risk, though the actual chance for any one person remains very low. **Low-ROI detour:** Move “A leg suddenly swells, feels tight, and is tender to the touch — seek medical care promptly; if shortness of breath or chest pain develops suddenly, call 120 immediately.” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If one leg suddenly swells, becomes noticeably thicker than the other, and is painful to press, get a leg vein ultrasound done as soon as possible. Should shortness of breath, chest pain when taking a deep breath, a rapid heartbeat, or dizziness appear, a blood clot may have traveled to the lungs — call 120 right away. Among people diagnosed with pulmonary embolism, 17.4% die within three months. Sitting still for more than four hours roughly doubles the risk, though the actual chance for any one person remains very low.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Goldhaber SZ, Visani L, De Rosa M (1999). Acute pulmonary embolism: clinical outcomes in the International Cooperative Pulmonary Embolism Registry (ICOPER). Lancet, 353(9162), 1386-1389.](https://doi.org/10.1016/S0140-6736(98)07534-5); [WHO (2007). Study results released on travel and blood clots.](https://www.who.int/news/item/29-06-2007-study-results-released-on-travel-and-blood-clots) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-012 — For severe bleeding, first press firmly on the wound with your hand; if this fails on limbs, apply a tourniquet and call 120 immediately. Original title: 大出血先用手死死压住伤口，四肢压不住就上止血带，同时打 120 **Source text (English):** ### 12. For severe bleeding, first press firmly on the wound with your hand; if this fails on limbs, apply a tourniquet and call 120 immediately. - Cost: A twist-style tourniquet costs anywhere from a few dozen to over a hundred yuan; it can easily be stored in a car or first-aid kit. Learning how to position it above the wound, twist it until bleeding stops, and note the time takes just a few minutes. - In plain terms: Begin by pressing hard on the wound with your hand or a cloth; if bleeding on a limb persists, fasten a tourniquet and call 120 right away. Once applied, never loosen it. Among battlefield casualties, 90% who received a tourniquet before going into shock survived, compared to only 10% who got one after shock set in; all five patients who needed a tourniquet but did not receive one died. Position the tourniquet above the wound, twist it until bleeding ceases, and record the time. Never substitute shoelaces or ordinary rope. For neck or torso injuries, only compression is allowed—no tourniquets may be used. - Benefit: Over six years, 11 Level I trauma centers in Texas treated 1,026 patients with limb vascular injuries; 181 of them (17.6%) had a tourniquet applied prior to arrival. Unadjusted mortality rates were 3.9% for those with a tourniquet and 5.2% for those without. After adjusting for other factors, tourniquet use remained strongly linked to survival; the adjusted odds ratio was 5.86, with a 95% confidence interval ranging from 1.41 to 24.47. At a Baghdad field hospital, 90% of 232 injured patients who received a tourniquet before shock survived, versus just 10% who got one after shock occurred; all five patients needing a tourniquet but not receiving one perished, while 87% of those with a tourniquet survived. The recommended sequence is: direct manual compression using any cloth or towel → if bleeding on a limb persists, apply a tourniquet → call 120 → never loosen it. - Evidence grade: A - Sources: Teixeira PGR et al. (2018). Civilian Prehospital Tourniquet Use Is Associated with Improved Survival in Patients with Peripheral Vascular Injury. Journal of the American College of Surgeons. ; Kragh JF et al. (2009). Survival with emergency tourniquet use to stop bleeding in major limb trauma. Annals of Surgery. ; Chinese Medical Doctor Association et al. (2020). Expert consensus on the emergency use of tourniquet. Chinese Journal of Emergency Medicine 29(6):773-779: "In pre-hospital first aid, it is not recommended to loosen the tourniquet once it is used, unless you receive alternative treatment to completely stop the bleeding." "The maximum use time should not exceed 2 hours. However, if the objective situation cannot be treated in the hospital or there is no alternative method to stop the bleeding, the tourniquet will not be removed until formal rescue is obtained." , full text - Notes: Never use thin materials such as rope or shoelaces as tourniquets; they cannot sufficiently constrict arteries and may cut the skin. Once a tourniquet is applied, do not loosen it periodically to “release blood flow.” Compression only applies to neck and torso injuries—never a tourniquet. No amputations resulted from tourniquet use in the battlefield data; transient nerve paralysis occurred in four cases. Chinese expert consensus among emergency physicians agrees: once applied pre-hospitally, a tourniquet should not be removed unless an alternative method can fully stop bleeding. For arm bleeding, position the tourniquet on the upper third of the arm; for leg bleeding, place it near the groin. Avoid applying it to forearms, calves, elbows, or knees. Experts recommend keeping tourniquet application time under two hours total before reaching medical care; however, if reaching a facility proves impossible and no other method works, leave it on until professional help arrives. Improvised tourniquets made from belts, ties, or sleeves alone rarely suffice; they must be twisted tightly using a stick or similar tool to be effective. **Original text (Chinese):** ### 12. 大出血先用手死死压住伤口，四肢压不住就上止血带，同时打 120 - 成本：一根旋压式止血带几十到一百多元，放车里和急救包里。学一次「扎在伤口上方、拧到血停、记时间」，几分钟。 - 说人话：先用手或衣物死死压住，四肢压不住就上止血带，再打 120，上了就不松开。战地伤员里，休克前上止血带的活了九成，休克后才上的只活一成，该上没上的 5 个人全死了。扎在伤口上方，拧到血停，记下时间。别拿鞋带绳子代替。脖子和躯干只能压，不能扎。 - 收益：美国得州 11 家一级创伤中心 6 年里收了 1,026 例四肢血管伤，其中 181 例（17.6%）在到医院之前上了止血带。不做任何调整直接算，上了止血带的死亡 3.9%，没上的 5.2%。把其他条件拉平之后（多因素校正），上止血带仍然单独和活下来相关。校正 OR 5.86，可信范围是 95% CI 1.41 到 24.47。巴格达战地医院的 232 名伤员：休克出现前上止血带的存活 90%，休克后才上的只有 10%。需要止血带而没上的 5 人全部死亡，上了的存活 87%。顺序是：直接压迫，衣物、毛巾都行 → 压不住的四肢出血上止血带 → 打 120 → 不松开 - 证据等级：A - 来源：Teixeira PGR 等 (2018). Civilian Prehospital Tourniquet Use Is Associated with Improved Survival in Patients with Peripheral Vascular Injury. Journal of the American College of Surgeons. ; Kragh JF 等 (2009). Survival with emergency tourniquet use to stop bleeding in major limb trauma. Annals of Surgery. ; 中国医师协会急诊医师分会等 (2020). 止血带的急诊应用专家共识. 中华急诊医学杂志 29(6):773-779：「院前急救时，止血带一旦使用则不建议松开，除非得到可以替代的彻底止血的救治」「最长使用时间不应超过2 h。但如果客观情况无法到医院救治或者无替代止血办法，则在得到正规救援前不解除止血带」. ，全文 - 备注：不要拿绳子、鞋带这类细东西当止血带，勒不住动脉，还割破皮肤。上了止血带不要隔一会儿松一下「放放血」。脖子和躯干上的出血只能压，不能扎。那份战地数据里，止血带本身没有让谁截肢，出现短暂神经麻痹的有 4 例。中国急诊医师的专家共识说法一致：院前一旦用上就不建议松开，除非有别的办法能彻底止血。上臂出血扎在上臂中上三分之一，大腿出血扎在大腿根。前臂、小腿、肘、膝上不要扎。共识建议到医院前后总共尽量别超过 2 小时，但到不了医院、又没别的办法止血的，等到正规救援之前不解开。皮带、领带、衣袖临时做的止血带，单用很难止住血，要配一根棍子绞紧。 **Evidence:** A. Never use thin materials such as rope or shoelaces as tourniquets; they cannot sufficiently constrict arteries and may cut the skin. Once a tourniquet is applied, do not loosen it periodically to “release blood flow.” Compression only applies to neck and torso injuries—never a tourniquet. No amputations resulted from tourniquet use in the battlefield data; transient nerve paralysis occurred in four cases. Chinese expert consensus among emergency physicians agrees: once applied pre-hospitally, a tourniquet should not be removed unless an alternative method can fully stop bleeding. For arm bleeding, position the tourniquet on the upper third of the arm; for leg bleeding, place it near the groin. Avoid applying it to forearms, calves, elbows, or knees. Experts recommend keeping tourniquet application time under two hours total before reaching medical care; however, if reaching a facility proves impossible and no other method works, leave it on until professional help arrives. Improvised tourniquets made from belts, ties, or sleeves alone rarely suffice; they must be twisted tightly using a stick or similar tool to be effective. **Source summary:** Begin by pressing hard on the wound with your hand or a cloth; if bleeding on a limb persists, fasten a tourniquet and call 120 right away. Once applied, never loosen it. Among battlefield casualties, 90% who received a tourniquet before going into shock survived, compared to only 10% who got one after shock set in; all five patients who needed a tourniquet but did not receive one died. Position the tourniquet above the wound, twist it until bleeding ceases, and record the time. Never substitute shoelaces or ordinary rope. For neck or torso injuries, only compression is allowed—no tourniquets may be used. **Low-ROI detour:** Move “For severe bleeding, first press firmly on the wound with your hand; if this fails on limbs, apply a tourniquet and call 120 immediately.” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Begin by pressing hard on the wound with your hand or a cloth; if bleeding on a limb persists, fasten a tourniquet and call 120 right away. Once applied, never loosen it. Among battlefield casualties, 90% who received a tourniquet before going into shock survived, compared to only 10% who got one after shock set in; all five patients who needed a tourniquet but did not receive one died. Position the tourniquet above the wound, twist it until bleeding ceases, and record the time. Never substitute shoelaces or ordinary rope. For neck or torso injuries, only compression is allowed—no tourniquets may be used.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Teixeira PGR 等 (2018). Civilian Prehospital Tourniquet Use Is Associated with Improved Survival in Patients with Peripheral Vascular Injury. Journal of the American College of Surgeons.](https://doi.org/10.1016/j.jamcollsurg.2018.01.047); [Kragh JF 等 (2009). Survival with emergency tourniquet use to stop bleeding in major limb trauma. Annals of Surgery.](https://doi.org/10.1097/SLA.0b013e31818842ba); [中国医师协会急诊医师分会等 (2020). 止血带的急诊应用专家共识. 中华急诊医学杂志 29(6):773-779：「院前急救时，止血带一旦使用则不建议松开，除非得到可以替代的彻底止血的救治」「最长使用时间不应超过2 h。但如果客观情况无法到医院救治或者无替代止血办法，则在得到正规救援前不解除止血带」.](https://doi.org/10.3760/cma.j.issn.1671-0282.2020.06.006) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-013 — For dog or cat bites and scratches, rinse the area with soap and running water for 15 minutes, then get vaccinated on the same day. Original title: 被狗、猫咬伤或抓破皮，先用肥皂水和流水交替冲 15 分钟，当天去打疫苗 **Source text (English):** ### 13. For dog or cat bites and scratches, rinse the area with soap and running water for 15 minutes, then get vaccinated on the same day. - Cost: Rinsing requires no expense. The full course of rabies vaccination costs several hundred yuan. For category III exposures, an additional passive immunization product—essentially ready-made antibodies administered directly—is needed, adding several hundred to over a thousand yuan. The greatest cost, however, comes from delays. - In plain terms: Once rabies symptoms appear, the fatality rate is practically 100%. Rinsing with soap and water followed by vaccination is the sole safeguard. First, rinse the affected area with alternating streams of soap and running water for 15 minutes, then seek medical care on the same day. If the skin is broken and the wound has been licked, this constitutes a category III exposure, requiring the extra passive immunization product. The fact that a pet has been vaccinated does not alter this classification; exposure level is determined solely by the nature of the injury, not by the animal’s background. - Benefit: According to the 2023 guidelines issued by China’s National Disease Control and Prevention Administration and Health Commission, “The fatality rate from rabies is practically 100%.” Recommended first aid is “to thoroughly rinse all bite and scratch sites with alternating streams of soap (or another mildly alkaline cleanser) and running water under adequate pressure for roughly 15 minutes.” For minor bites where skin remains intact or superficial scratches without bleeding—classified as category II exposures—vaccination alone is sufficient. Category III exposures, involving penetrating wounds or licked broken skin, mandate both wound treatment, passive immunization, and full vaccination. The WHO reports that roughly 59,000 people worldwide die from rabies each year, 99% of cases linked to dog bites. - Evidence grade: A - Sources: General Affairs Department of the National Administration of Disease Control and Prevention, General Office of the National Health Commission of China (NHC) (2023). Notice on the issuance of rabies exposure prevention and handling work specifications (2023 version). ; WHO. Rabies Live reports. - Notes: Never skip treatment on the assumption that a pet is vaccinated or well‑tended; guidelines base classification strictly on wound severity, not on the animal’s status. Do not attempt to bandage the wound yourself. The ten‑day observation method may inform whether to discontinue vaccination, but it never negates the need to begin it. The same protocol applies to bites inflicted by wild animals or bats. **Original text (Chinese):** ### 13. 被狗、猫咬伤或抓破皮，先用肥皂水和流水交替冲 15 分钟，当天去打疫苗 - 成本：冲洗不花钱。狂犬病疫苗全程几百元。三级暴露还要加打狂犬病被动免疫制剂（直接打进现成的抗体），几百到上千元。 - 说人话：狂犬病一旦发病，病死率几乎 100%，冲洗加疫苗是唯一的路。先用肥皂水和流动清水交替冲 15 分钟，当天去打疫苗。咬穿了、破皮的地方被舔，属于三级暴露，还要加打被动免疫制剂。「家养的、打过针的」不改变处置，级别按伤口定，不按狗的来历定。 - 收益：国家疾控局、国家卫健委 2023 年版规范原文：「狂犬病病死率几乎达 100%」。处置是「用肥皂水（或者其他弱碱性清洁剂）和一定压力的流动清水交替彻底冲洗所有咬伤和抓伤处约 15 分钟」。裸露皮肤被轻咬、无出血抓伤，是 II 级暴露，要打疫苗。贯穿性咬伤、破损皮肤被舔，是 III 级暴露，「应处置伤口并注射狂犬病被动免疫制剂和接种狂犬病疫苗」。WHO：全球每年约 5.9 万人死于狂犬病，99% 由狗传播 - 证据等级：A - 来源：国家疾控局综合司、国家卫生健康委办公厅 (2023). 关于印发狂犬病暴露预防处置工作规范（2023 年版）的通知. ; WHO. 狂犬病 实况报道. - 备注：不要因为「家养的、打过针的」就不处理。规范看的是伤口到了哪一级（暴露级别），不看狗的来历。不要自己包伤口。十日观察法只能决定要不要停针，不能决定要不要开始打。被野生动物、蝙蝠咬伤，同样这么处理。自己养狗的，按时给狗打狂犬病疫苗、出门系绳，见第 8 节第 30 条（养狗必须牵绳）。 **Evidence:** A. Never skip treatment on the assumption that a pet is vaccinated or well‑tended; guidelines base classification strictly on wound severity, not on the animal’s status. Do not attempt to bandage the wound yourself. The ten‑day observation method may inform whether to discontinue vaccination, but it never negates the need to begin it. The same protocol applies to bites inflicted by wild animals or bats. **Source summary:** Once rabies symptoms appear, the fatality rate is practically 100%. Rinsing with soap and water followed by vaccination is the sole safeguard. First, rinse the affected area with alternating streams of soap and running water for 15 minutes, then seek medical care on the same day. If the skin is broken and the wound has been licked, this constitutes a category III exposure, requiring the extra passive immunization product. The fact that a pet has been vaccinated does not alter this classification; exposure level is determined solely by the nature of the injury, not by the animal’s background. **Low-ROI detour:** Move “For dog or cat bites and scratches, rinse the area with soap and running water for 15 minutes, then get vaccinated on the same day.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Once rabies symptoms appear, the fatality rate is practically 100%. Rinsing with soap and water followed by vaccination is the sole safeguard. First, rinse the affected area with alternating streams of soap and running water for 15 minutes, then seek medical care on the same day. If the skin is broken and the wound has been licked, this constitutes a category III exposure, requiring the extra passive immunization product. The fact that a pet has been vaccinated does not alter this classification; exposure level is determined solely by the nature of the injury, not by the animal’s background.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-030 **Source links:** [国家疾控局综合司、国家卫生健康委办公厅 (2023). 关于印发狂犬病暴露预防处置工作规范（2023 年版）的通知.](https://www.ndcpa.gov.cn/jbkzzx/c100014/common/content/content_1706569159854649344.html); [WHO. 狂犬病 实况报道.](https://www.who.int/zh/news-room/fact-sheets/detail/rabies) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-014 — Immediately rinse a burn with cool running water for 20 minutes; avoid applying toothpaste or soy sauce Original title: 烫伤后立刻用凉的流动水冲 20 分钟，别抹牙膏酱油 **Source text (English):** ### 14. Immediately rinse a burn with cool running water for 20 minutes; avoid applying toothpaste or soy sauce - Cost: No cost involved. It requires 20 minutes of time. - In plain terms: Rinsing a burn with cool running water for at least 20 minutes within 3 hours of injury reduces the likelihood of needing skin grafts to roughly 60% of the rate for those who do not perform this step. Use cool water, not ice water, as ice application can worsen the damage. If clothing sticks to the wound, do not pull it off forcefully; after rinsing, cover the area with a clean cloth and head to the hospital. Never apply toothpaste, soy sauce, sesame oil, or flour to the burn. Even if you remember to rinse later, doing so within 3 hours still provides benefit. - Benefit: An Australian study followed 2,495 children with burns. For kids who rinsed the burn with cool running water for 20 minutes within 3 hours of injury, the relative risk of needing a skin graft was 0.6. The 95% confidence interval for this value is 0.4–0.8, meaning the likelihood of needing a graft is roughly 60% lower than for those who did not rinse. Results from 7 combined studies also confirm that 20 minutes of cool running water irrigation within 3 hours of injury significantly lowers the chance of needing skin grafts or surgical wound treatment. - Evidence grade: A - Sources:Griffin BR, Frear CC, Babl F, Oakley E, Kimble RM (2020). Cool Running Water First Aid Decreases Skin Grafting Requirements in Pediatric Burns: A Cohort Study of Two Thousand Four Hundred Ninety-five Children. Annals of Emergency Medicine, 75(1), 75-85. ; Griffin B, Cabilan CJ, Ayoub B, et al. (2022). The effect of 20 minutes of cool running water first aid within three hours of thermal burn injury on patient outcomes: A systematic review and meta-analysis. Australasian Emergency Care, 25(4), 367-376. - Notes: Use cool water, not ice water, as ice application can worsen burn damage. If clothing sticks to the wound, do not pull it off forcefully; after rinsing, cover the area with a clean cloth and seek medical care. Avoid applying toothpaste, soy sauce, sesame oil, or flour to the burn, as these substances can interfere with doctors’ assessment of injury severity and increase infection risk. Rinsing within 3 hours of injury remains beneficial even if done later than initially intended. **Original text (Chinese):** ### 14. 烫伤后立刻用凉的流动水冲 20 分钟，别抹牙膏酱油 - 成本：不花钱。占 20 分钟。 - 说人话：受伤 3 小时内用凉的流动水冲够 20 分钟，后来需要植皮的可能性大约只有没冲的六成。是凉水不是冰水，冰敷会加重损伤。衣服粘在伤口上别硬撕，冲完拿干净布盖住去医院。牙膏、酱油、香油、面粉都不要抹。隔了一会儿才想起来，三小时内补冲仍然有用。 - 收益：澳大利亚跟踪了 2495 名烧烫伤儿童。受伤后 3 小时内用凉流动水冲 20 分钟的孩子，后来需要植皮的比值比是 0.6，95% CI 0.4–0.8（可信范围），大约只有没这么冲的六成。7 项研究合起来算的结果同样发现，「伤后三小时内 20 分钟凉流动水显著降低了需要植皮和手术处理创面的可能」 - 证据等级：A - 来源：Griffin BR, Frear CC, Babl F, Oakley E, Kimble RM (2020). Cool Running Water First Aid Decreases Skin Grafting Requirements in Pediatric Burns: A Cohort Study of Two Thousand Four Hundred Ninety-five Children. Annals of Emergency Medicine, 75(1), 75-85. ；Griffin B, Cabilan CJ, Ayoub B, et al. (2022). The effect of 20 minutes of cool running water first aid within three hours of thermal burn injury on patient outcomes: A systematic review and meta-analysis. Australasian Emergency Care, 25(4), 367-376. - 备注：是凉水不是冰水，冰敷会加重损伤。衣服粘在伤口上就别硬撕，冲完用干净布盖住去医院。牙膏、酱油、香油、面粉都不要抹，会影响医生判断深度，还容易感染。三小时内补冲仍然有用 **Evidence:** A. Use cool water, not ice water, as ice application can worsen burn damage. If clothing sticks to the wound, do not pull it off forcefully; after rinsing, cover the area with a clean cloth and seek medical care. Avoid applying toothpaste, soy sauce, sesame oil, or flour to the burn, as these substances can interfere with doctors’ assessment of injury severity and increase infection risk. Rinsing within 3 hours of injury remains beneficial even if done later than initially intended. **Source summary:** Rinsing a burn with cool running water for at least 20 minutes within 3 hours of injury reduces the likelihood of needing skin grafts to roughly 60% of the rate for those who do not perform this step. Use cool water, not ice water, as ice application can worsen the damage. If clothing sticks to the wound, do not pull it off forcefully; after rinsing, cover the area with a clean cloth and head to the hospital. Never apply toothpaste, soy sauce, sesame oil, or flour to the burn. Even if you remember to rinse later, doing so within 3 hours still provides benefit. **Low-ROI detour:** Move “Immediately rinse a burn with cool running water for 20 minutes; avoid applying toothpaste or soy sauce” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Rinsing a burn with cool running water for at least 20 minutes within 3 hours of injury reduces the likelihood of needing skin grafts to roughly 60% of the rate for those who do not perform this step. Use cool water, not ice water, as ice application can worsen the damage. If clothing sticks to the wound, do not pull it off forcefully; after rinsing, cover the area with a clean cloth and head to the hospital. Never apply toothpaste, soy sauce, sesame oil, or flour to the burn. Even if you remember to rinse later, doing so within 3 hours still provides benefit.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Griffin BR, Frear CC, Babl F, Oakley E, Kimble RM (2020). Cool Running Water First Aid Decreases Skin Grafting Requirements in Pediatric Burns: A Cohort Study of Two Thousand Four Hundred Ninety-five Children. Annals of Emergency Medicine, 75(1), 75-85.](https://doi.org/10.1016/j.annemergmed.2019.06.028); [Griffin B, Cabilan CJ, Ayoub B, et al. (2022). The effect of 20 minutes of cool running water first aid within three hours of thermal burn injury on patient outcomes: A systematic review and meta-analysis. Australasian Emergency Care, 25(4), 367-376.](https://doi.org/10.1016/j.auec.2022.05.004) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-015 — Sudden widespread rash, difficulty breathing, or dizziness — treat as anaphylactic shock; call 120 immediately and explain the situation clearly. Original title: 突然全身起疹、喘不上气或者发晕，按过敏性休克处理，立刻叫 120 并说清楚 **Source text (English):** ### 15. Sudden widespread rash, difficulty breathing, or dizziness — treat as anaphylactic shock; call 120 immediately and explain the situation clearly. - Cost: No cost involved. However, people with known severe allergies must purchase epinephrine auto-injectors themselves; these are prescription-only medications. - In plain terms: If someone suddenly develops a full-body rash along with trouble breathing or dizziness, treat it as anaphylactic shock. Call 120 right away and clearly state “suspected anaphylactic shock” so emergency responders can bring epinephrine with them. Epinephrine is the first-line treatment; antihistamines and steroids act too slowly to be effective in such cases. Individuals who have experienced this before should consult a doctor for an epinephrine auto-injector and learn how to administer it to the outer midsection of the thigh — this can be done even through clothing. - Benefit: Epinephrine is the recommended first-line treatment for all grades of anaphylactic shock (Grade 2 and above); clinical guidelines strongly endorse its use. Antihistamines and steroids are much slower-acting and cannot replace epinephrine in emergency situations. - Evidence grade: B (guidelines strongly recommend it, though the underlying evidence base is relatively weak). - Sources: et al. (2022). Clinical Practice Guidelines for Anaphylactic Shock Emergency Care (2020). Frontiers in Pharmacology: "Epinephrine is the first-line medicine in GRADE II to IV anaphylaxis" "Intramuscular epinephrine should be injected in the mid-anterolateral thigh", upper limit of intramuscular injection in adults: 0.5 mg, under 14 years of age: 0.3 mg, repeat every 5–15 minutes if no response. ; Muraro A, et al. (2022). EAACI guidelines: Anaphylaxis (2021 update). Allergy. - Notes: The EAACI allergy guidelines themselves note that “most evidence in this field remains at a low level.” They still classify epinephrine as a strongly recommended treatment because its benefits far outweigh the risks, rather than because of large-scale clinical trials. In China, epinephrine is a prescription medication and is not readily available to the general public. The best immediate action is to call 120 and clearly describe “suspected anaphylactic shock” so emergency teams can bring epinephrine along. Those with a history of severe allergic reactions should consult a doctor for an epinephrine auto-injector and learn how to inject it into the outer midsection of the thigh — this can be done through clothing as well. **Original text (Chinese):** ### 15. 突然全身起疹、喘不上气或者发晕，按过敏性休克处理，立刻叫 120 并说清楚 - 成本：不花钱。已知有严重过敏的人自备肾上腺素笔要花钱，而且它是处方药。 - 说人话：突然全身起疹，再加上喘不上气或者发晕，就按过敏性休克办。立刻打 120，直接说「怀疑过敏性休克」，让急救带着肾上腺素来。抗过敏药和激素起效慢，替不了肾上腺素。有过一次的人找医生开自动注射笔，打大腿中外侧，隔着裤子也能打。 - 收益：肾上腺素是二级及以上过敏性休克首选的药（一线药），指南把它列为强推荐。抗过敏药和激素起效慢，顶不了它的位置 - 证据等级：B（指南强推荐，但底层证据等级低） - 来源：中国医药教育协会等 (2022). 过敏性休克急救临床实践指南（2020）. Frontiers in Pharmacology：「Epinephrine is the first-line medicine in GRADE II to IV anaphylaxis」「Intramuscular epinephrine should be injected in the mid-anterolateral thigh」，成人肌注上限 0.5 mg、14 岁以下 0.3 mg，无反应可每 5–15 分钟重复一次. ；Muraro A, et al. (2022). EAACI guidelines: Anaphylaxis (2021 update). Allergy. - 备注：这份过敏指南（EAACI）自己写明，这个领域「证据大多停留在很低的等级」。它列为强推荐，是因为好处远大于风险，不是因为有大型试验。肾上腺素在国内是处方药，普通人手上通常没有。能做的是叫 120，并说「怀疑过敏性休克」，让急救带着药来。有过一次严重过敏的，找医生开自动注射笔，学会打大腿中外侧（外侧偏前），隔着裤子也能打。 **Evidence:** B. The EAACI allergy guidelines themselves note that “most evidence in this field remains at a low level.” They still classify epinephrine as a strongly recommended treatment because its benefits far outweigh the risks, rather than because of large-scale clinical trials. In China, epinephrine is a prescription medication and is not readily available to the general public. The best immediate action is to call 120 and clearly describe “suspected anaphylactic shock” so emergency teams can bring epinephrine along. Those with a history of severe allergic reactions should consult a doctor for an epinephrine auto-injector and learn how to inject it into the outer midsection of the thigh — this can be done through clothing as well. **Source summary:** If someone suddenly develops a full-body rash along with trouble breathing or dizziness, treat it as anaphylactic shock. Call 120 right away and clearly state “suspected anaphylactic shock” so emergency responders can bring epinephrine with them. Epinephrine is the first-line treatment; antihistamines and steroids act too slowly to be effective in such cases. Individuals who have experienced this before should consult a doctor for an epinephrine auto-injector and learn how to administer it to the outer midsection of the thigh — this can be done even through clothing. **Low-ROI detour:** Move “Sudden widespread rash, difficulty breathing, or dizziness — treat as anaphylactic shock; call 120 immediately and explain the situation clearly.” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If someone suddenly develops a full-body rash along with trouble breathing or dizziness, treat it as anaphylactic shock. Call 120 right away and clearly state “suspected anaphylactic shock” so emergency responders can bring epinephrine with them. Epinephrine is the first-line treatment; antihistamines and steroids act too slowly to be effective in such cases. Individuals who have experienced this before should consult a doctor for an epinephrine auto-injector and learn how to administer it to the outer midsection of the thigh — this can be done even through clothing.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [中国医药教育协会等 (2022). 过敏性休克急救临床实践指南（2020）. Frontiers in Pharmacology：「Epinephrine is the first-line medicine in GRADE II to IV anaphylaxis」「Intramuscular epinephrine should be injected in the mid-anterolateral thigh」，成人肌注上限 0.5 mg、14 岁以下 0.3 mg，无反应可每 5–15 分钟重复一次.](https://doi.org/10.3389/fphar.2022.845689); [Muraro A, et al. (2022). EAACI guidelines: Anaphylaxis (2021 update). Allergy.](https://doi.org/10.1111/all.15032) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-016 — Someone is having a seizure — clear the area, place them on their side, time the episode, and don’t put anything in their mouth. Original title: 有人抽搐倒地，清开周围、让他侧躺、看表计时，什么都别往嘴里塞 **Source text (English):** ### 16. Someone is having a seizure — clear the area, place them on their side, time the episode, and don’t put anything in their mouth. - Cost: No cost at all. - In plain terms: Move any hard objects away from the person. Lay them on their side with their mouth facing down, and start timing the seizure. Don’t hold them down, don’t force their mouth open, and don’t put anything into their mouth — doing so can easily damage teeth and jaws. Call emergency services if the seizure lasts more than 5 minutes, if it stops briefly then starts again, if the person doesn’t respond afterward or has trouble breathing, if it occurs in water, or if this is the person’s first seizure ever. Only give water after they’ve fully regained consciousness. - Benefit: This approach prevents injuries to teeth and jaws caused by forcing the mouth open or inserting foreign objects. It also avoids fractures that can result from restraining a convulsing person. A seizure lasting over 5 minutes is a clear medical emergency requiring immediate ambulance help. - Evidence grade: B - Sources: Centers for Disease Control and Prevention. Seizure First Aid: "Don't hold the person down or stop their movements" "Don't put anything in their mouth. This can hurt their teeth or jaw" "Don't offer water or food until they are fully alert" "Time the seizure to track if it lasts more than 5 minutes. If it does, seek immediate medical attention or call 911". - Notes: The same page lists several other situations that also demand immediate ambulance call: a seizure that ends only to recur quickly, post‑seizure unresponsiveness or breathing difficulty, any injury sustained during the episode, a seizure occurring in water, or a first‑time seizure. After the seizure stops, the person should be placed on their side with the mouth down, and only then given water once fully awake. This guidance is primarily intended for family members caring for someone with epilepsy; applying these steps to a stranger offers fewer personal benefits but still protects you from legal liability (Civil Code Article 184, see item 2 in this section — don’t rush to lift the person up). **Original text (Chinese):** ### 16. 有人抽搐倒地，清开周围、让他侧躺、看表计时，什么都别往嘴里塞 - 成本：不花钱。 - 说人话：把周围的硬东西挪开，让他侧躺、嘴朝下，看表记时间。别按住他，别掰嘴，别往嘴里塞东西，那只会弄伤牙齿和下颌。超过 5 分钟不停、停了很快又发作、发作后叫不醒或者呼吸困难、在水里发作、这是头一次发作，都要叫救护车。等人完全清醒再给水。 - 收益：避免掰嘴、塞硬物造成的牙齿和下颌损伤。避免强行按住造成的骨折。超过 5 分钟不停，是必须叫救护车的红线 - 证据等级：B - 来源：美国疾病控制与预防中心. 癫痫发作急救：「Don't hold the person down or stop their movements」「Don't put anything in their mouth. This can hurt their teeth or jaw」「Don't offer water or food until they are fully alert」「Time the seizure to track if it lasts more than 5 minutes. If it does, seek immediate medical attention or call 911」. - 备注：同一页还列了另外几种要立刻叫救护车的情况：一次结束后很快又发作、发作后叫不醒或者呼吸困难、发作中受了伤、在水里发作、这是第一次发作。发作停了让他侧躺、嘴朝下，等人完全清醒再给水。家里有癫痫病人的，这套动作最用得上。对陌生人做同样的动作，好处回到你身上的机会小一些，但也不会让你担责（民法典第一百八十四条，见本节第 2 条，别急着把人扶起来）。 **Evidence:** B. The same page lists several other situations that also demand immediate ambulance call: a seizure that ends only to recur quickly, post‑seizure unresponsiveness or breathing difficulty, any injury sustained during the episode, a seizure occurring in water, or a first‑time seizure. After the seizure stops, the person should be placed on their side with the mouth down, and only then given water once fully awake. This guidance is primarily intended for family members caring for someone with epilepsy; applying these steps to a stranger offers fewer personal benefits but still protects you from legal liability (Civil Code Article 184, see item 2 in this section — don’t rush to lift the person up). **Source summary:** Move any hard objects away from the person. Lay them on their side with their mouth facing down, and start timing the seizure. Don’t hold them down, don’t force their mouth open, and don’t put anything into their mouth — doing so can easily damage teeth and jaws. Call emergency services if the seizure lasts more than 5 minutes, if it stops briefly then starts again, if the person doesn’t respond afterward or has trouble breathing, if it occurs in water, or if this is the person’s first seizure ever. Only give water after they’ve fully regained consciousness. **Low-ROI detour:** Move “Someone is having a seizure — clear the area, place them on their side, time the episode, and don’t put anything in their mouth.” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Move any hard objects away from the person. Lay them on their side with their mouth facing down, and start timing the seizure. Don’t hold them down, don’t force their mouth open, and don’t put anything into their mouth — doing so can easily damage teeth and jaws. Call emergency services if the seizure lasts more than 5 minutes, if it stops briefly then starts again, if the person doesn’t respond afterward or has trouble breathing, if it occurs in water, or if this is the person’s first seizure ever. Only give water after they’ve fully regained consciousness.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 13-002 **Source links:** [美国疾病控制与预防中心. 癫痫发作急救：「Don't hold the person down or stop their movements」「Don't put anything in their mouth. This can hurt their teeth or jaw」「Don't offer water or food until they are fully alert」「Time the seizure to track if it lasts more than 5 minutes. If it does, seek immediate medical attention or call 911」.](https://www.cdc.gov/epilepsy/first-aid-for-seizures/index.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-017 — Diabetic patients suddenly start shaking, break out in cold sweats, and have slurred speech — first give 15 grams of sugar, then retest after 15 minutes Original title: 糖尿病人突然发抖、出冷汗、说话不清，先给 15 克糖，15 分钟后复测 **Source text (English):** ### 17. Diabetic patients suddenly start shaking, break out in cold sweats, and have slurred speech — first give 15 grams of sugar, then retest after 15 minutes - Cost: No cost involved. Just keep a few sugar cubes or a small carton of juice on hand. - In plain terms: First, give 15 grams of sugar — sugar cubes or a small carton of juice both work fine. Retest blood sugar levels after 15 minutes; if they’re still low, repeat the process. A blood sugar level below 3.0 mmol/L is medically significant hypoglycemia. If a person reaches a stage where they need outside help to manage it, it can be fatal. Never feed anything to someone who is unconscious — they could choke, so call emergency services right away. - Benefit: A blood sugar level below 3.0 mmol/L qualifies as clinically meaningful hypoglycemia. If a person shows changes in consciousness or behavior that require outside assistance to manage, this is severe hypoglycemia that can be deadly. - Evidence grade: A - Sources: American Diabetes Association (2025). Standards of Care for Diabetes 2025·Chapter 6 Blood Glucose Goals and Hypoglycemia. Diabetes Care: Grading"Level 1: Glucose <70 mg/dL (<3.9 mmol/L) and ≥54 mg/dL (≥3.0 mmol/L)""Level 2: Glucose <54 mg/dL (<3.0 mmol/L)""Level 3: A severe event characterized by altered mental and/or physical status requiring assistance for treatment of hypoglycemia, irrespective of glucose level"; Treatment"For most individuals, 15 g carbohydrates should be ingested""Fifteen minutes after initial treatment, repeat the treatment if hypoglycemia persists". - Notes: Never feed anything to an unconscious person — they could choke, so call emergency services immediately. The same guidelines also recommend that people on insulin or at high risk of hypoglycemia should always carry glucagon. The original text reads: “All individuals treated with insulin or who are at high risk of hypoglycemia...should be prescribed glucagon.” Nasal glucagon sprays and pre-filled injection kits are easier to use than glucagon that needs to be mixed on the spot. This advice is aimed at you or any diabetic family members you care for — keeping sugar on hand is meant to help them in emergencies. **Original text (Chinese):** ### 17. 糖尿病人突然发抖、出冷汗、说话不清，先给 15 克糖，15 分钟后复测 - 成本：不花钱。随身带几块方糖或者一小盒果汁。 - 说人话：先吃 15 克糖，方糖、一小盒果汁都行。15 分钟后再测一次，还低就再来一次。血糖低于 3.0 mmol/L 就是医学上要当回事的低血糖。到了要别人帮忙才能处理的程度，可以致命。意识不清的人一口都别喂，会呛进气管，直接打 120。 - 收益：血糖低于 3.0 mmol/L，属于临床上有意义的低血糖。出现意识或者行动改变、需要别人帮忙处理的，是重度低血糖，可以致命 - 证据等级：A - 来源：美国糖尿病学会 (2025). 糖尿病诊疗标准 2025·第 6 章 血糖目标与低血糖. Diabetes Care：分级「Level 1: Glucose <70 mg/dL (<3.9 mmol/L) and ≥54 mg/dL (≥3.0 mmol/L)」「Level 2: Glucose <54 mg/dL (<3.0 mmol/L)」「Level 3: A severe event characterized by altered mental and/or physical status requiring assistance for treatment of hypoglycemia, irrespective of glucose level」；处理「For most individuals, 15 g carbohydrates should be ingested」「Fifteen minutes after initial treatment, repeat the treatment if hypoglycemia persists」. - 备注：意识不清的人不要喂东西，会呛进气管，直接叫 120。同一份标准还建议，打胰岛素的人、容易低血糖的人，都该备一份胰高血糖素。原文是「All individuals treated with insulin or who are at high risk of hypoglycemia...should be prescribed glucagon」。鼻喷的和事先装好药的针剂，比要临时兑药的好用。这些做法默认是给你自己或者家里的糖尿病人准备的，随身带糖也是给他们带的。 **Evidence:** A. Never feed anything to an unconscious person — they could choke, so call emergency services immediately. The same guidelines also recommend that people on insulin or at high risk of hypoglycemia should always carry glucagon. The original text reads: “All individuals treated with insulin or who are at high risk of hypoglycemia...should be prescribed glucagon.” Nasal glucagon sprays and pre-filled injection kits are easier to use than glucagon that needs to be mixed on the spot. This advice is aimed at you or any diabetic family members you care for — keeping sugar on hand is meant to help them in emergencies. **Source summary:** First, give 15 grams of sugar — sugar cubes or a small carton of juice both work fine. Retest blood sugar levels after 15 minutes; if they’re still low, repeat the process. A blood sugar level below 3.0 mmol/L is medically significant hypoglycemia. If a person reaches a stage where they need outside help to manage it, it can be fatal. Never feed anything to someone who is unconscious — they could choke, so call emergency services right away. **Low-ROI detour:** Move “Diabetic patients suddenly start shaking, break out in cold sweats, and have slurred speech — first give 15 grams of sugar, then retest after 15 minutes” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “First, give 15 grams of sugar — sugar cubes or a small carton of juice both work fine. Retest blood sugar levels after 15 minutes; if they’re still low, repeat the process. A blood sugar level below 3.0 mmol/L is medically significant hypoglycemia. If a person reaches a stage where they need outside help to manage it, it can be fatal. Never feed anything to someone who is unconscious — they could choke, so call emergency services right away.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** 美国糖尿病学会 (2025). 糖尿病诊疗标准 2025·第 6 章 血糖目标与低血糖. Diabetes Care：分级「Level 1: Glucose <70 mg/dL (<3.9 mmol/L) and ≥54 mg/dL (≥3.0 mmol/L)」「Level 2: Glucose <54 mg/dL (<3.0 mmol/L)」「Level 3: A severe event characterized by altered mental and/or physical status requiring assistance for treatment of hypoglycemia, irrespective of glucose level」; [处理「For most individuals, 15 g carbohydrates should be ingested」「Fifteen minutes after initial treatment, repeat the treatment if hypoglycemia persists」.](https://doi.org/10.2337/dc25-S006) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-018 — If someone is electrocuted, cut the power first, then use a dry wooden stick to pry the source of electricity away; never pull the victim by hand directly. Original title: 有人触电，先断电，再用干燥的木棍之类挑开电源，不要直接上手拉 **Source text (English):** ### 18. If someone is electrocuted, cut the power first, then use a dry wooden stick to pry the source of electricity away; never pull the victim by hand directly. - Cost: No cost involved. - In plain terms: First, turn off the power, or use a dry wooden stick to move the electrical source away before touching the victim. Pulling them by hand directly can turn one victim into two. If the victim isn’t breathing after being freed from the current, immediately perform chest compressions as described in step 1 of this section — don’t hesitate to act just because it’s an electrical injury. Never attempt to handle situations involving downed high-voltage lines or nearby electrical equipment on your own; instead, move to a safe distance and wait for utility workers to cut the power. - Benefit: This approach prevents rescuers from getting electrocuted as well, avoiding a situation where one victim becomes two. For victims who stop breathing after being freed from the electrical current, performing CPR as outlined in step 1 of this section is effective. The emergency response guidelines from the US Centers for Disease Control and Prevention advise: first observe the scene and avoid touching the victim, as they may still be connected to the power source. If possible, cut the power first. If that’s not feasible, use non-conductive materials like cardboard, plastic or wood to move the power source away. For victims with no breathing or pulse after being freed from the current, immediate CPR is required. A review of relevant studies found that patients who suffer cardiac arrest due to electrocution and are successfully revived generally have a good prognosis. - Evidence grade: B - Sources:US CDC. What to Do to Protect Yourself From Electrical Hazards (First aid section). ; Spies C, Trohman RG (2006). Narrative review: Electrocution and life-threatening electrical injuries. Annals of Internal Medicine 145(7):531-537. - Notes: The rule “cut power first, then touch the victim” is purely self-protective: pulling the victim by hand directly means you’ll be the next victim. Never attempt to handle downed high-voltage lines or nearby electrical equipment on your own; move to a safe distance and wait for utility workers to cut the power. For cardiac arrest caused by electrocution, standard CPR and defibrillation procedures apply — don’t hesitate to perform these just because it’s an “electrical injury”. **Original text (Chinese):** ### 18. 有人触电，先断电，再用干燥的木棍之类挑开电源，不要直接上手拉 - 成本：不花钱。 - 说人话：先断电，或者用干燥的木棍之类把电源挑开，再碰人。直接上手拉，一个伤者就变成两个。脱离电源后没有呼吸的，立刻按第 1 条（用力按压胸口）按压，别因为是电伤就不敢碰。高压线落地、变电设备附近不自己处置，退远等电力部门断电。 - 收益：避免施救的人一起被电住，把一个伤者变成两个。脱离电源后没有呼吸的，按本节第 1 条（用力按压胸口）做心肺复苏。美国疾控中心的急救步骤是：先看，别碰，人可能还连着电。能断电先断电，断不了就用纸板、塑料或木头这类不导电的东西把电源拨开。脱离电源后，呼吸或脉搏停了的，立刻做心肺复苏。一篇综述说，触电后心跳骤停、被救回来的人，预后往往不错 - 证据等级：B - 来源：US CDC. What to Do to Protect Yourself From Electrical Hazards（First aid 一节）. ；Spies C, Trohman RG (2006). Narrative review: Electrocution and life-threatening electrical injuries. Annals of Internal Medicine 145(7):531-537. - 备注：「先断电再碰人」是纯自利规则：直接上手拉，倒下的第二个就是你。高压线落地、变电设备附近不要自己处置，退远等电力部门断电。触电引起的心脏骤停，照常规按压、照常规除颤就行，别因为是「电伤」就不敢上手。 **Evidence:** B. The rule “cut power first, then touch the victim” is purely self-protective: pulling the victim by hand directly means you’ll be the next victim. Never attempt to handle downed high-voltage lines or nearby electrical equipment on your own; move to a safe distance and wait for utility workers to cut the power. For cardiac arrest caused by electrocution, standard CPR and defibrillation procedures apply — don’t hesitate to perform these just because it’s an “electrical injury”. **Source summary:** First, turn off the power, or use a dry wooden stick to move the electrical source away before touching the victim. Pulling them by hand directly can turn one victim into two. If the victim isn’t breathing after being freed from the current, immediately perform chest compressions as described in step 1 of this section — don’t hesitate to act just because it’s an electrical injury. Never attempt to handle situations involving downed high-voltage lines or nearby electrical equipment on your own; instead, move to a safe distance and wait for utility workers to cut the power. **Low-ROI detour:** Move “If someone is electrocuted, cut the power first, then use a dry wooden stick to pry the source of electricity away; never pull the victim by hand directly.” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “First, turn off the power, or use a dry wooden stick to move the electrical source away before touching the victim. Pulling them by hand directly can turn one victim into two. If the victim isn’t breathing after being freed from the current, immediately perform chest compressions as described in step 1 of this section — don’t hesitate to act just because it’s an electrical injury. Never attempt to handle situations involving downed high-voltage lines or nearby electrical equipment on your own; instead, move to a safe distance and wait for utility workers to cut the power.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [US CDC. What to Do to Protect Yourself From Electrical Hazards（First aid 一节）.](https://www.cdc.gov/natural-disasters/response/what-to-do-protect-yourself-from-electrical-hazards.html); [Spies C, Trohman RG (2006). Narrative review: Electrocution and life-threatening electrical injuries. Annals of Internal Medicine 145(7):531-537.](https://doi.org/10.7326/0003-4819-145-7-200610030-00011) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-019 — If a carbon monoxide alarm goes off, or if several people in a room suddenly get headaches, nausea, or dizziness, get everyone outside before calling for help. Original title: 一氧化碳报警器响了，或者一屋子人同时头痛恶心，先出门再打电话 **Source text (English):** ### 19. If a carbon monoxide alarm goes off, or if several people in a room suddenly get headaches, nausea, or dizziness, get everyone outside before calling for help. - Cost: No cost at all. - In plain terms: When the alarm sounds, or when multiple people in one room start experiencing headaches, nausea, and dizziness, move everyone outdoors first and then call for help. Do not stay inside trying to figure out what’s happening, and do not go back inside to turn off any valves. The fact that symptoms improve once outside is a very strong indicator of carbon monoxide exposure. In 2018 alone, China reported 11,523 deaths caused by carbon monoxide poisoning; most of these occurred in winter, and the majority of victims were at home. - Benefit: According to China’s disease surveillance system, 11,523 people died from carbon monoxide poisoning in 2018. The highest numbers were recorded in January (2,845 cases), February (2,321 cases), and December (2,010 cases). During those three winter months, 66% to 73% of all deaths happened at home. These figures come directly from official reports, not from population-based estimates. In the United States, over 400 people die each year from accidental carbon monoxide poisoning unrelated to fires; more than 100,000 people seek emergency treatment, and over 14,000 are hospitalized. - Evidence grade: B - Sources:You J, Liu J, Zhou M (2020). Number of Deaths due to Carbon Monoxide Poisoning by Month and by Place of Death — China, 2018. China CDC Weekly 2(2):32: "In 2018, there were 11,523 deaths caused by carbon monoxide poisoning reported in China". ; U.S. Centers for Disease Control and Prevention. Carbon monoxide poisoning: "More than 400 Americans die from unintentional CO poisoning not linked to fires" "More than 100,000 visit an emergency department" "More than 14,000 are hospitalized", common symptoms "headache, dizziness, weakness, upset stomach, vomiting, chest pain, and confusion". ; U.S. Consumer Product Safety Commission. Carbon Monoxide Information Center: "If you suspect CO poisoning, get outside to fresh air immediately, and then call 911". - Notes: Symptoms of carbon monoxide poisoning often resemble those of a cold or mild intoxication. When several people in the same space experience these symptoms and feel better immediately after leaving the area, it’s a strong sign of exposure. Make sure everyone exits the building before calling for help, and do not attempt to turn off any valves while still inside. Instructions on how to install a carbon monoxide alarm can be found in Section 1, Item 3. **Original text (Chinese):** ### 19. 一氧化碳报警器响了，或者一屋子人同时头痛恶心，先出门再打电话 - 成本：不花钱。 - 说人话：报警器响了，或者一屋子人同时头痛、恶心、发晕，先把人都带到室外，再打电话。别留在屋里找原因，也别回去关阀门。症状像感冒，「出门就好转」是最强的提示。中国 2018 年报告了 11523 人死于一氧化碳中毒，冬天最多，大多死在家里。 - 收益：中国疾控的死因监测系统 2018 年报告了 11523 例一氧化碳中毒死亡。最多的是 1 月（2845 例）、2 月（2321 例）和 12 月（2010 例）。冬天这三个月，死在家里的占 66% 到 73%。这是系统里报上来的数，不是按全国人口推算的。美国每年 400 多人死于与火灾无关的意外一氧化碳中毒。10 万人以上进急诊，1.4 万人以上住院 - 证据等级：B - 来源：You J, Liu J, Zhou M (2020). Number of Deaths due to Carbon Monoxide Poisoning by Month and by Place of Death — China, 2018. China CDC Weekly 2(2):32：「In 2018, there were 11,523 deaths caused by carbon monoxide poisoning reported in China」. ；美国疾病控制与预防中心. 一氧化碳中毒：「More than 400 Americans die from unintentional CO poisoning not linked to fires」「More than 100,000 visit an emergency department」「More than 14,000 are hospitalized」，常见症状「headache, dizziness, weakness, upset stomach, vomiting, chest pain, and confusion」. ；美国消费品安全委员会. 一氧化碳信息中心：「If you suspect CO poisoning, get outside to fresh air immediately, and then call 911」. - 备注：症状像感冒，又像喝多了。一屋子人一起难受、出门就好转，是最强的提示。别留在屋里找原因，别回去关阀门，人先出来再打电话。报警器怎么装见第 1 节第 3 条。 **Evidence:** B. Symptoms of carbon monoxide poisoning often resemble those of a cold or mild intoxication. When several people in the same space experience these symptoms and feel better immediately after leaving the area, it’s a strong sign of exposure. Make sure everyone exits the building before calling for help, and do not attempt to turn off any valves while still inside. Instructions on how to install a carbon monoxide alarm can be found in Section 1, Item 3. **Source summary:** When the alarm sounds, or when multiple people in one room start experiencing headaches, nausea, and dizziness, move everyone outdoors first and then call for help. Do not stay inside trying to figure out what’s happening, and do not go back inside to turn off any valves. The fact that symptoms improve once outside is a very strong indicator of carbon monoxide exposure. In 2018 alone, China reported 11,523 deaths caused by carbon monoxide poisoning; most of these occurred in winter, and the majority of victims were at home. **Low-ROI detour:** Move “If a carbon monoxide alarm goes off, or if several people in a room suddenly get headaches, nausea, or dizziness, get everyone outside before calling for help.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “When the alarm sounds, or when multiple people in one room start experiencing headaches, nausea, and dizziness, move everyone outdoors first and then call for help. Do not stay inside trying to figure out what’s happening, and do not go back inside to turn off any valves. The fact that symptoms improve once outside is a very strong indicator of carbon monoxide exposure. In 2018 alone, China reported 11,523 deaths caused by carbon monoxide poisoning; most of these occurred in winter, and the majority of victims were at home.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-003 **Source links:** [You J, Liu J, Zhou M (2020). Number of Deaths due to Carbon Monoxide Poisoning by Month and by Place of Death — China, 2018. China CDC Weekly 2(2):32：「In 2018, there were 11,523 deaths caused by carbon monoxide poisoning reported in China」.](https://doi.org/10.46234/ccdcw2020.008); [美国疾病控制与预防中心. 一氧化碳中毒：「More than 400 Americans die from unintentional CO poisoning not linked to fires」「More than 100,000 visit an emergency department」「More than 14,000 are hospitalized」，常见症状「headache, dizziness, weakness, upset stomach, vomiting, chest pain, and confusion」.](https://www.cdc.gov/carbon-monoxide/about/index.html); [美国消费品安全委员会. 一氧化碳信息中心：「If you suspect CO poisoning, get outside to fresh air immediately, and then call 911」.](https://www.cpsc.gov/Safety-Education/Safety-Education-Centers/Carbon-Monoxide-Information-Center) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-020 — If someone accidentally ingests detergent, pesticides, or medicine, do not induce vomiting — take the container and seek medical help right away; if it splashes into the eyes or onto the skin, rinse thoroughly with water for at least 15 minutes. Original title: 误服清洁剂、农药、药物先别催吐，带上瓶子立刻就医；溅到眼睛或皮肤用大量清水至少冲 15 分钟 **Source text (English):** ### 20. If someone accidentally ingests detergent, pesticides, or medicine, do not induce vomiting — take the container and seek medical help right away; if it splashes into the eyes or onto the skin, rinse thoroughly with water for at least 15 minutes. - Cost: No cost involved. Simply keep detergents, disinfectants, pesticides, and medicines out of children’s reach, preferably in a locked cabinet. Never transfer them into beverage bottles. - In plain terms: If someone swallows detergent, pesticides, or medicine, do not make them vomit — spitting out corrosive liquids would burn the esophagus all over again. Instead, have them drink some milk or egg whites, then head to the hospital right away while bringing the product container and its instructions. If the substance gets into the eyes or onto the skin, rinse with copious amounts of water for a full 15 minutes; for eyes, gently hold the eyelids open while rinsing and avoid rubbing. Mixing disinfectants with toilet cleaners can produce chlorine gas. - Benefit: The Chinese CDC provides four distinct response protocols. For ingestion: drink milk or egg whites promptly and, crucially, do not induce vomiting. Seek medical care at once while carrying the packaging or label so doctors can quickly identify the ingredients and plan treatment. For inhalation: move the person to fresh air, loosen tight clothing to ease breathing; if coughing, shortness of breath, or difficulty breathing occurs, get help immediately. For skin contact: wash the area with water for at least 15 minutes, being careful not to let runoff reach the eyes or intact skin. For eye exposure: flush the eyes with water or saline for a minimum of 15 minutes; keep the eyelids open throughout to ensure full coverage and never rub them. After rinsing, visit an ophthalmologist without delay. Products are categorized by pH: those with pH < 3 include toilet cleaners, descalers, floor cleaners, and stainless‑steel polishes; some heavy‑duty drain cleaners even contain dilute sulfuric acid. Products with pH > 11 comprise drain uncloggers, strong kitchen degreasers, dishwasher powders, oxygen‑based stain removers, and abrasive cleaners. A particularly dangerous combination is mixing disinfectants with hydrochloric‑acid‑based toilet cleaners — this generates chlorine gas that irritates the respiratory tract, provokes severe coughing and breathlessness, and can be life‑threatening. - Evidence grade: B - Sources:China CDC Institute of Occupational Health and Poison Control (2025). Summer vacation safety tips: Be wary of strong acid and alkali cleaners. - Notes: This rating of B reflects that official guidance outlines how to respond and how to identify hazardous products, yet it lacks quantitative data on exactly how much risk reduction results from following those steps. The reason not to induce vomiting is that corrosive substances would re‑damage the esophagus upon expulsion. If you’re unsure what was ingested, bring the container, its label, and any vomit to the hospital. Prevention is far cheaper than emergency treatment: store chemicals separately from food and drinks, seal containers tightly, discard empty bottles, and never repurpose them for other liquids. When handling these substances, wear rubber gloves and protective goggles, ensure good ventilation, and never mix different types. For carbon monoxide exposure, see item 19; for burns, refer to item 14. **Original text (Chinese):** ### 20. 误服清洁剂、农药、药物先别催吐，带上瓶子立刻就医；溅到眼睛或皮肤用大量清水至少冲 15 分钟 - 成本：不花钱。把清洁剂、消毒液、农药和药品放到孩子够不着的高处，或者带锁的柜子里。绝不分装进饮料瓶。 - 说人话：误服清洁剂、农药、药物不要催吐，腐蚀性液体吐出来会把食管再烧一遍。先喝适量牛奶或者蛋清，带上瓶子和说明书立刻去医院。溅到皮肤或者眼睛，用大量清水至少冲 15 分钟，眼睛要撑开眼皮冲、不要揉。消毒液和洁厕剂混着用会产生氯气。 - 收益：中国疾控中心职业卫生与中毒控制所给的处置口径分四种。吃进嘴里（消化道摄入）的，立即饮用适量的牛奶或蛋清，「切记，不要催吐」。尽快就医，同时携带包装或说明书，「以便于医生快速判断成分并制定救治方案」。吸进气里（呼吸道吸入）：立即转移至通风良好的区域，解开衣领保持呼吸通畅；出现剧烈咳嗽、气促或呼吸困难的，立即就医。皮肤接触：立即用大量清水冲洗接触部位至少 15 分钟，注意别让冲洗液溅到眼睛或者其他完好皮肤。眼睛接触的，立即用大量清水或生理盐水冲洗眼睛至少 15 分钟。冲洗时撑开眼睑，让水流充分接触眼球及眼睑内侧，「切勿揉搓眼睛」。冲洗后立即前往眼科。高危产品按酸碱度（pH）认。pH<3 的是洁厕剂、除垢剂、地板清洁剂、不锈钢光亮剂。部分强力管道疏通剂还含稀硫酸。pH>11 的是管道疏通剂、厨房强力除污剂、洗碗粉、爆炸盐、去污粉。还有一个当场出事的组合：消毒液和含盐酸的洁厕剂一起用会产生氯气，刺激呼吸道、引起剧烈咳嗽和气促，甚至危及生命 - 证据等级：B - 来源：中国疾病预防控制中心职业卫生与中毒控制所 (2025). 暑假安全提示：警惕强酸强碱清洁剂. - 备注：定 B 是因为官方科普只讲了该怎么处理、怎么认出来，没有「照做能少出多少事」的数字。不催吐的道理是：腐蚀性的液体吐出来，会把食管（嗓子到胃那根管子）再烧一遍。拿不准误服的是什么，就把瓶子、说明书连同呕吐物一起带去医院。预防比急救便宜得多：分类存放，别和食物饮料混放，用完拧紧盖子扔掉空瓶，绝不倒进矿泉水瓶。使用时戴橡胶手套和护目镜，开窗通风，不同类型不混用。一氧化碳见第 19 条，烧烫伤见第 14 条。酸碱这类化学品溅到身上，怎么脱衣服、冲多久，见第 21 条（化学品溅到身上）。 **Evidence:** B. This rating of B reflects that official guidance outlines how to respond and how to identify hazardous products, yet it lacks quantitative data on exactly how much risk reduction results from following those steps. The reason not to induce vomiting is that corrosive substances would re‑damage the esophagus upon expulsion. If you’re unsure what was ingested, bring the container, its label, and any vomit to the hospital. Prevention is far cheaper than emergency treatment: store chemicals separately from food and drinks, seal containers tightly, discard empty bottles, and never repurpose them for other liquids. When handling these substances, wear rubber gloves and protective goggles, ensure good ventilation, and never mix different types. For carbon monoxide exposure, see item 19; for burns, refer to item 14. **Source summary:** If someone swallows detergent, pesticides, or medicine, do not make them vomit — spitting out corrosive liquids would burn the esophagus all over again. Instead, have them drink some milk or egg whites, then head to the hospital right away while bringing the product container and its instructions. If the substance gets into the eyes or onto the skin, rinse with copious amounts of water for a full 15 minutes; for eyes, gently hold the eyelids open while rinsing and avoid rubbing. Mixing disinfectants with toilet cleaners can produce chlorine gas. **Low-ROI detour:** Move “If someone accidentally ingests detergent, pesticides, or medicine, do not induce vomiting — take the container and seek medical help right away; if it splashes into the eyes or onto the skin, rinse thoroughly with water for at least 15 minutes.” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If someone swallows detergent, pesticides, or medicine, do not make them vomit — spitting out corrosive liquids would burn the esophagus all over again. Instead, have them drink some milk or egg whites, then head to the hospital right away while bringing the product container and its instructions. If the substance gets into the eyes or onto the skin, rinse with copious amounts of water for a full 15 minutes; for eyes, gently hold the eyelids open while rinsing and avoid rubbing. Mixing disinfectants with toilet cleaners can produce chlorine gas.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 13-014; 13-019; 13-021 **Source links:** [中国疾病预防控制中心职业卫生与中毒控制所 (2025). 暑假安全提示：警惕强酸强碱清洁剂.](https://niohp.chinacdc.cn/kpdw/202507/t20250722_308659.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-021 — In case of splashes of acids, alkalis or other chemicals on the body, immediately remove contaminated clothing and rinse with copious amounts of running water; for eyes, gently pull the eyelids apart and rinse thoroughly before leaving the scene. Original title: 酸碱等化学品溅到身上，立刻脱掉污染的衣服、用大量流动清水冲，眼睛要掰开眼皮冲，冲够时间再走 **Source text (English):** ### 21. In case of splashes of acids, alkalis or other chemicals on the body, immediately remove contaminated clothing and rinse with copious amounts of running water; for eyes, gently pull the eyelids apart and rinse thoroughly before leaving the scene. - Cost: No cost involved. On your first day at work, locate the eyewash stations and safety showers so you won’t have to search for them in an emergency. - In plain terms: Follow three simple steps. First, strip off any clothing, shoes and socks that have been exposed — the areas covered by fabric sustain the worst injuries. Second, rinse both skin and eyes with plenty of running water for at least 15 minutes; the Hunan Provincial Emergency Management Department recommends 20–30 minutes, so err on the side of caution. Third, pull the eyelids apart to rinse the eyes thoroughly, then head straight to an ophthalmologist. Use lukewarm water, never hot. - Benefit: These three on‑site actions are vital. First, promptly removing contaminated clothing prevents further absorption of toxins through the skin; areas shielded by fabric are especially vulnerable. Second, copious flushing with water meets the minimum recommendations from the Chinese CDC — at least 15 minutes for skin and eyes — while the Hunan guidelines suggest 20–30 minutes for severe chemical burns, so the longer duration should be followed. Third, gently separating the eyelids ensures water reaches the entire eye surface; rubbing the eyes must be avoided, and immediate medical care is essential. Lukewarm water is ideal; hot water should never be used. Avoid applying ointments, antiseptic solutions or any substances to fresh wounds, and do not cover them with dirty cloth — such actions can obscure the extent of injury and hinder diagnosis. Legally, both chemical skin burns and chemical eye injuries are recognized as occupational diseases; workplace incidents are treated as work‑related injuries. In any acute chemical exposure emergency, employers must promptly provide medical treatment, health monitoring and medical observation at their own expense. - Evidence grade: B - Sources:China CDC Institute of Occupational Health and Poison Control (2025). Summer vacation safety tips: Be wary of strong acid and alkali cleaners. ; Hunan Provincial Department of Emergency Management (2015). Emergency handling and treatment of common chemical poisoning accidents. ; National Health Commission of China (NHC) and four other departments (2024). Classification and catalog of occupational diseases (implemented from August 1, 2025). ; Standing Committee of the National People’s Congress (2018). Law on the Prevention and Control of Occupational Diseases (Article 37). (Reprinted by Beijing Municipal People’s Government) - Notes: This item is graded B because no single national standard specifies the exact flushing duration; one official source cites 15 minutes while another recommends 20–30 minutes. When seeking medical care, bring the chemical’s name, packaging or its Safety Data Sheet so doctors can tailor treatment. Never attempt to neutralize a chemical by mixing it with another acid or base — such reactions release heat and are impossible to control. The “neutralizing solution” mentioned in the Hunan document refers to pre‑prepared rinse fluids kept on site, not improvised mixtures. Dry powders such as lime or cement should be brushed off before rinsing; some emergency guides suggest drying concentrated sulfuric acid first, but this practice is not uniformly endorsed and is not covered here. For household cleaners and accidental ingestion, refer to Item 20. Pre‑employment protective measures and health checks are detailed in Item 19, sections 10 and 11 — employers must provide hazard information and appropriate PPE before workers start their duties. **Original text (Chinese):** ### 21. 酸碱等化学品溅到身上，立刻脱掉污染的衣服、用大量流动清水冲，眼睛要掰开眼皮冲，冲够时间再走 - 成本：不花钱。上岗第一天就把洗眼器和冲淋装置的位置看好，别等出事再找。 - 说人话：三步。第一步，立刻脱掉沾上的衣服鞋袜，衣服兜住的地方伤得最重。第二步，用大量流动清水冲，皮肤和眼睛都至少 15 分钟，湖南省应急管理厅给到 20 到 30 分钟，按长的那个来。第三步，眼睛撑开眼皮冲，冲完直接去眼科。用常温水，不用热水。 - 收益：现场三步。第一步，立即脱去受污染的衣物鞋袜：毒物会继续经皮肤吸收，衣服兜着的部分伤得最重。第二步，用大量流动清水冲洗。中国疾控中心职业卫生与中毒控制所给的下限，是皮肤和眼睛各「至少 15 分钟」。湖南省应急管理厅给的口径是创面冲洗 20 至 30 分钟，「强烈的化学品要更长」。两个口径里取长的那个。第三步，眼睛要「撑开眼睑，确保水流充分接触眼球及眼睑内侧」，「切勿揉搓眼睛」，冲完立即去眼科。用常温或微温水，禁用热水。新鲜创面上不要涂油膏、红药水或者任何东西，也不要用脏布包裹，涂了会影响医生判断深度。法律上，「化学性皮肤灼伤」和「化学性眼部灼伤」都在法定职业病目录里，工作中发生的按职业病和工伤走。发生急性职业病危害事故的，用人单位「应当及时组织救治、进行健康检查和医学观察，所需费用由用人单位承担」（全国） - 证据等级：B - 来源：中国疾病预防控制中心职业卫生与中毒控制所 (2025). 暑假安全提示：警惕强酸强碱清洁剂. ；湖南省应急管理厅 (2015). 常见化学品中毒事故的应急处理与治疗. ；国家卫生健康委等四部门 (2024). 职业病分类和目录（2025 年 8 月 1 日起实施）. ；全国人大常委会 (2018). 职业病防治法（第三十七条）. （北京市人民政府转载） - 备注：定 B 是因为冲多久这件事，两份官方材料一份写 15 分钟、一份写 20 到 30 分钟，没有统一的国家标准数字。去医院带上化学品的名字、包装，或者那张安全数据表（SDS），医生要靠它定方案。不要随手抓另一种酸或者碱去「中和」：两样兑到一起会放热，倒多少也没法控制。湖南那份材料里说的「中和液」，指的是单位事先备好的专用冲洗液，不是现场拿东西对冲。石灰粉、水泥粉这类干粉先刷掉再冲水（有的地方应急页面据此说浓硫酸也要先擦干，这一点各处口径不一，本书不写）。家里的清洁剂和误服见第 20 条。上岗前的防护和体检见第 19 节第 9、10 条（上岗前看危害告知、防护用品单位必须给）。 **Evidence:** B. This item is graded B because no single national standard specifies the exact flushing duration; one official source cites 15 minutes while another recommends 20–30 minutes. When seeking medical care, bring the chemical’s name, packaging or its Safety Data Sheet so doctors can tailor treatment. Never attempt to neutralize a chemical by mixing it with another acid or base — such reactions release heat and are impossible to control. The “neutralizing solution” mentioned in the Hunan document refers to pre‑prepared rinse fluids kept on site, not improvised mixtures. Dry powders such as lime or cement should be brushed off before rinsing; some emergency guides suggest drying concentrated sulfuric acid first, but this practice is not uniformly endorsed and is not covered here. For household cleaners and accidental ingestion, refer to Item 20. Pre‑employment protective measures and health checks are detailed in Item 19, sections 10 and 11 — employers must provide hazard information and appropriate PPE before workers start their duties. **Source summary:** Follow three simple steps. First, strip off any clothing, shoes and socks that have been exposed — the areas covered by fabric sustain the worst injuries. Second, rinse both skin and eyes with plenty of running water for at least 15 minutes; the Hunan Provincial Emergency Management Department recommends 20–30 minutes, so err on the side of caution. Third, pull the eyelids apart to rinse the eyes thoroughly, then head straight to an ophthalmologist. Use lukewarm water, never hot. **Low-ROI detour:** Move “In case of splashes of acids, alkalis or other chemicals on the body, immediately remove contaminated clothing and rinse with copious amounts of running water; for eyes, gently pull the eyelids apart and rinse thoroughly before leaving the scene.” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Follow three simple steps. First, strip off any clothing, shoes and socks that have been exposed — the areas covered by fabric sustain the worst injuries. Second, rinse both skin and eyes with plenty of running water for at least 15 minutes; the Hunan Provincial Emergency Management Department recommends 20–30 minutes, so err on the side of caution. Third, pull the eyelids apart to rinse the eyes thoroughly, then head straight to an ophthalmologist. Use lukewarm water, never hot.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 13-020; chapter:19 **Source links:** [中国疾病预防控制中心职业卫生与中毒控制所 (2025). 暑假安全提示：警惕强酸强碱清洁剂.](https://niohp.chinacdc.cn/kpdw/202507/t20250722_308659.htm); [湖南省应急管理厅 (2015). 常见化学品中毒事故的应急处理与治疗.](http://yjt.hunan.gov.cn/yjt/tszt/aqzs/201509/t20150919_3113778.html); [国家卫生健康委等四部门 (2024). 职业病分类和目录（2025 年 8 月 1 日起实施）.](https://www.gov.cn/zhengce/zhengceku/202412/content_6992843.htm); [全国人大常委会 (2018). 职业病防治法（第三十七条）.](https://www.beijing.gov.cn/zhengce/zhengcefagui/qtwj/201711/t20171104_779851.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-022 — Dizziness, nausea, lack of sweating or confusion in high heat — move to shade immediately, remove clothing and apply cool water to cool down; do not give water to anyone who is unconscious, call 120 right away. Original title: 高温下头晕、恶心、不出汗或意识不清，立刻挪到阴凉处脱衣泼水降温，意识不清的不喂水、打 120 **Source text (English):** ### 22. Dizziness, nausea, lack of sweating or confusion in high heat — move to shade immediately, remove clothing and apply cool water to cool down; do not give water to anyone who is unconscious, call 120 right away. - Cost: No cost at all. - In plain terms: Red, hot skin, slurred speech and confusion are signs of heatstroke. It can take just minutes for someone to go from feeling dizzy to losing consciousness, and the mortality rate is very high. Immediately move the person to a cool, well‑ventilated area, strip off their clothes and use cool water or wet towels to bring their temperature down while calling 120. Never give water to someone who is unconscious — it can cause choking. - Benefit: The U.S. National Weather Service describes heatstroke as a “serious medical emergency.” Its symptoms include a body temperature above 103°F (39.4°C), confusion, slurred speech and hot, red skin. The recommended response is to call emergency services, move the person to a cool place and apply cool water or wet cloths — “do not give any fluids.” Heat exhaustion shows up as heavy sweating, weakness, cool and moist skin, and a rapid but weak pulse; treatment involves moving to shade, loosening clothing and sipping water; seek medical help if vomiting occurs, condition worsens or symptoms persist beyond an hour. The Yunnan Provincial Center for Disease Control warns to relocate to a cool, breezy spot, use cold wet towels, give salt‑containing drinks to conscious victims and call emergency services for severe cases — heatstroke carries an extremely high fatality rate. The Chinese CDC advises cooling first, then transporting; the “golden half‑hour” after loss of consciousness is critical for effective cooling. Healthy young adults without underlying conditions may safely be immersed in cold water for rapid cooling, while the elderly and those with chronic illnesses should have cool water sprayed on their skin to promote evaporation. The Wilderness Medical Society’s 2024 heat‑related illness guidelines list cold water immersion as the fastest and most effective method for severe heatstroke; if ice water isn’t available, any cool water will do, and if immersion isn’t possible, spraying water while fanning can achieve roughly half that cooling rate. - Evidence grade: B - Sources:US National Weather Service. Heat Related Illnesses. ; Yunnan Provincial Bureau of Disease Control and Prevention (2026). If you have these symptoms, you may have heat stroke. ; China CDC. High temperature weather, China CDC reminds you to beware of heat stroke: "If possible, cold water immersion can be used to quickly cool down young adults without underlying diseases. The elderly and patients with underlying illnesses can spray water on the skin to cool down through evaporation. Cooling should follow the principle of "cooling first, then transporting". ; National Health Commission of China (NHC) (2010). Key points of knowledge on prevention of heat stroke. ; Eifling KP et al. (2024). Wilderness Medical Society Clinical Practice Guidelines for the Prevention and Treatment of Heat Illness: 2024 Update. Wilderness & Environmental Medicine 35(1_suppl):112S-127S. (The text site refuses to be automatically crawled. For specific recommendations, check the updated summary on the official website of the Wilderness Medical Society: "cold water immersion … is the most important method of treating severe heat illness" "If CWI is unavailable, evaporative cooling is the recommended second-line treatment. … generally half as fast as CWI"); Lipman GS et al. (2019). Same as the 2019 version of the guideline. - Notes: Do not wait for symptoms to “settle down” — heatstroke can progress from dizziness to unconsciousness in just minutes. Never force water into someone who is unconscious; it can cause choking. Opinions differ on where to place ice packs: the Chinese CDC recommends the neck, armpits and groin, whereas the Wilderness Medical Society notes that research shows no distinct cooling benefit from these sites. Their advice is to cover the entire body with ice packs if they’re plentiful, and otherwise apply them to the cheeks, palms and soles. Both sources agree that cold water immersion is the best option when available. **Original text (Chinese):** ### 22. 高温下头晕、恶心、不出汗或意识不清，立刻挪到阴凉处脱衣泼水降温，意识不清的不喂水、打 120 - 成本：不花钱。 - 说人话：皮肤烫红、说话含糊、意识混乱是热射病。从头晕到昏迷可以只有几十分钟，病死率极高。立刻挪到阴凉通风处、脱掉衣服、用凉水和湿毛巾降温，同时打 120。意识不清的一口水都不要喂，会呛。 - 收益：美国国家气象局：热射病是「严重的医疗急症」。它的表现是体温高于 103°F（39.4°C）、意识混乱、说话含糊、皮肤发烫发红。处理是立刻叫急救、移到凉处、用凉水和湿布降温、「不要给液体」。热衰竭的表现是大汗、乏力、皮肤湿冷、脉快而弱，处理是移到凉处、松开衣服、小口喝水；呕吐、恶化或者超过 1 小时不缓解就就医。云南省疾控局提示：立即转移到阴凉通风处，用冷湿毛巾降温，意识清醒的补含盐饮料，症状严重的立即拨打急救电话；重症热射病「病死率极高」。中国疾控中心提示：先降温，后转运，在病人失去意识后的「黄金半小时」内降温。有条件的，无基础疾病的青壮年可以用冷水浸泡快速降温，老人和有基础病的往皮肤上喷水、靠蒸发降温。荒野医学会 2024 年更新的热病指南说，冷水浸泡是治重症中暑最重要的办法，降温最快。没有冰水就用手边最凉的水，泡不了就喷水加扇风，速度大约是浸泡的一半 - 证据等级：B - 来源：US National Weather Service. Heat Related Illnesses. ; 云南省疾控局 (2026). 出现这些症状，你可能是中暑了. ; 中国疾病预防控制中心. 高温天气，中国疾控中心提醒您谨防中暑：「如有条件可用冷水浸泡的方法对无基础疾病的青壮年快速降温。老人和有基础疾病的患者可向皮肤喷水通过蒸发降温。降温应遵循"先降温，后转运" 的原则」. ; 国家卫生健康委 (2010). 高温中暑预防知识要点. ; Eifling KP 等 (2024). Wilderness Medical Society Clinical Practice Guidelines for the Prevention and Treatment of Heat Illness: 2024 Update. Wilderness & Environmental Medicine 35(1_suppl):112S-127S. （正文站点拒绝自动抓取，具体推荐按荒野医学会官网的更新摘要核对：「cold water immersion … is the most important method of treating severe heat illness」「If CWI is unavailable, evaporative cooling is the recommended second-line treatment. … generally half as fast as CWI」）；Lipman GS 等 (2019). 同指南 2019 版. - 备注：不要等「缓一缓」，热射病从头晕到昏迷可以只有几十分钟。不要给意识不清的人灌水，会呛。冰袋放哪里，两边说法不同。中国疾控说敷在脖子、腋窝和大腿根，荒野医学会说研究看不出敷这几处有降温效果。它的建议是，只有冰袋可用时就把全身盖满，冰袋不够再放脸颊、手心和脚底。两边都说有条件就用冷水浸泡。 **Evidence:** B. Do not wait for symptoms to “settle down” — heatstroke can progress from dizziness to unconsciousness in just minutes. Never force water into someone who is unconscious; it can cause choking. Opinions differ on where to place ice packs: the Chinese CDC recommends the neck, armpits and groin, whereas the Wilderness Medical Society notes that research shows no distinct cooling benefit from these sites. Their advice is to cover the entire body with ice packs if they’re plentiful, and otherwise apply them to the cheeks, palms and soles. Both sources agree that cold water immersion is the best option when available. **Source summary:** Red, hot skin, slurred speech and confusion are signs of heatstroke. It can take just minutes for someone to go from feeling dizzy to losing consciousness, and the mortality rate is very high. Immediately move the person to a cool, well‑ventilated area, strip off their clothes and use cool water or wet towels to bring their temperature down while calling 120. Never give water to someone who is unconscious — it can cause choking. **Low-ROI detour:** Move “Dizziness, nausea, lack of sweating or confusion in high heat — move to shade immediately, remove clothing and apply cool water to cool down; do not give water to anyone who is unconscious, call 120 right away.” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Red, hot skin, slurred speech and confusion are signs of heatstroke. It can take just minutes for someone to go from feeling dizzy to losing consciousness, and the mortality rate is very high. Immediately move the person to a cool, well‑ventilated area, strip off their clothes and use cool water or wet towels to bring their temperature down while calling 120. Never give water to someone who is unconscious — it can cause choking.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [US National Weather Service. Heat Related Illnesses.](https://www.weather.gov/safety/heat-illness); [云南省疾控局 (2026). 出现这些症状，你可能是中暑了.](https://ynsjkj.yn.gov.cn/html/2026/jikongkepu_0719/2606.html); [中国疾病预防控制中心. 高温天气，中国疾控中心提醒您谨防中暑：「如有条件可用冷水浸泡的方法对无基础疾病的青壮年快速降温。老人和有基础疾病的患者可向皮肤喷水通过蒸发降温。降温应遵循"先降温，后转运" 的原则」.](https://www.chinacdc.cn/jkkp/ggws/hjyssj/202409/t20240906_296985.html); [国家卫生健康委 (2010). 高温中暑预防知识要点.](https://www.nhc.gov.cn/wjw/jbyfykz/201007/1edb19b7dd4e4bdf8da5ea45f4a64e23.shtml); [Eifling KP 等 (2024). Wilderness Medical Society Clinical Practice Guidelines for the Prevention and Treatment of Heat Illness: 2024 Update. Wilderness & Environmental Medicine 35(1_suppl):112S-127S.](https://doi.org/10.1177/10806032241227924); [Lipman GS 等 (2019). 同指南 2019 版.](https://doi.org/10.1016/j.wem.2018.10.004) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-023 — For people suffering from heatstroke, as long as they remain conscious, they should drink small amounts of cool, lightly salted water or sports drinks at frequent intervals — never gulp down large quantities. Alcohol and sugary drinks must be avoided. Original title: 中暑的人只要清醒，就少量多次喝凉的淡盐水或运动饮料，别猛灌、别喝酒和高糖饮料 **Source text (English):** ### 23. For people suffering from heatstroke, as long as they remain conscious, they should drink small amounts of cool, lightly salted water or sports drinks at frequent intervals — never gulp down large quantities. Alcohol and sugary drinks must be avoided. - Cost: No cost involved. A bottle of sports drink costs just a few yuan. - In plain terms: Only conscious individuals should drink. Consume cool, lightly salted water or sports drinks in small portions, about 500–1000 ml per hour. Do not drink too much at once; vomiting can cause liquid to enter the airways, which is far more dangerous than heatstroke itself. Alcohol and sugary drinks must be avoided, as they cause further fluid loss. Applying cool water to the skin or using ice packs on the neck, armpits, and inner thighs is recommended — cooling should always come before rehydration. Never give anything to drink to someone who is unconscious or speaking incoherently. - Benefit: The Chinese CDC published the “Guidelines on Prevention and Emergency Treatment of Heatstroke (2014),” which states: “Consume at least 2–4 cups of cool water per hour (500–1000 ml), ensuring the temperature is not excessively high; drinking should be done in small amounts at frequent intervals.” It also advises: “Avoid beverages containing alcohol or large amounts of sugar, as these lead to further fluid loss. Do not consume overly cold drinks.” For heatstroke specifically, the guidelines explicitly warn: “Do not give the patient any water to drink.” NIOSH in the U.S. recommends encouraging “small, frequent sips of cool water” for heat exhaustion, and for heat cramps, suggests sports drinks with sugar and electrolytes every 15–20 minutes — “do not use salt tablets.” - Evidence grade: B - Sources:China CDC Institute of Occupational Health and Poison Control (2014). Public Guidelines for Prevention and Emergency Treatment of Heat Illness (2014 Edition). ; US CDC/NIOSH. Heat-Related Illnesses. - Notes: After heavy sweating, drinking plain water alone dilutes blood sodium levels, so a bit of salt must be added to the water. Gulping down large amounts at once often leads to vomiting, which can be fatal if liquid enters the airways. The 2014 Chinese CDC guideline advises against “very cold drinks” to prevent stomach cramps, though no quantitative evidence supports this restriction; it should not be interpreted as “no cold drinks at all.” In item 22, several cooling methods are described: wiping the body with cool water, immersing in cold water, and applying ice packs to the neck, armpits, and inner thighs — all of which are officially recommended first-line measures. These are meant for external application, not ingestion, and cooling must always precede rehydration. Never give anything to drink to anyone who is unconscious or speaking unclearly. **Original text (Chinese):** ### 23. 中暑的人只要清醒，就少量多次喝凉的淡盐水或运动饮料，别猛灌、别喝酒和高糖饮料 - 成本：不花钱。一瓶运动饮料几元。 - 说人话：只有清醒的人才喝。凉的淡盐水或运动饮料少量多次喝，一小时 500 到 1000 毫升。别猛灌，吐出来呛进气管更要命。不喝酒和高糖饮料，它们会让人丢更多水。先用凉水擦身、冰袋敷脖子腋下大腿根降温，再补水。意识不清、说话含糊的，一口都不喂。 - 收益：中国疾控中心发布过《公众高温中暑预防与紧急处理指南（2014 版）》。里面写着「至少每小时喝 2~4 杯凉水（500~1000ml），水温不宜过高，饮水应少量多次」。还写着「不要饮用含酒精或大量糖分的饮料。这些饮料会导致失去更多的体液。同时，还应避免饮用过凉的冰冻饮料」。对热射病则明确写「不要给病人喝水」。美国 NIOSH：热衰竭要「鼓励小口频繁地喝凉水」；热痉挛每 15 到 20 分钟补一次含糖和电解质的运动饮料，「不要用盐片」 - 证据等级：B - 来源：中国疾病预防控制中心职业卫生与中毒控制所 (2014). 公众高温中暑预防与紧急处理指南（2014 版）. ; US CDC/NIOSH. Heat-Related Illnesses. - 备注：出大汗后只灌白开水，会把血里的盐冲淡（血钠低），所以水里要含一点盐。一次猛灌容易吐，吐的东西呛进气管比中暑本身更快要命。「别喝冰镇的」是中国疾控 2014 年那版指南里的建议，理由是怕胃痉挛，没有量化证据。别把它误读成「不能用冷的」。第 22 条（高温下头晕恶心时脱衣泼水降温）里讲了几样降温法。分别是凉水擦洗、冷水浸泡、冰袋敷脖子、腋下、大腿根（腹股沟）。这几样正是官方推荐的头一档降温法，是往身上用的，不往嘴里灌。降温永远排在补水前面。意识不清、说话含糊的，一口都不要喂 **Evidence:** B. After heavy sweating, drinking plain water alone dilutes blood sodium levels, so a bit of salt must be added to the water. Gulping down large amounts at once often leads to vomiting, which can be fatal if liquid enters the airways. The 2014 Chinese CDC guideline advises against “very cold drinks” to prevent stomach cramps, though no quantitative evidence supports this restriction; it should not be interpreted as “no cold drinks at all.” In item 22, several cooling methods are described: wiping the body with cool water, immersing in cold water, and applying ice packs to the neck, armpits, and inner thighs — all of which are officially recommended first-line measures. These are meant for external application, not ingestion, and cooling must always precede rehydration. Never give anything to drink to anyone who is unconscious or speaking unclearly. **Source summary:** Only conscious individuals should drink. Consume cool, lightly salted water or sports drinks in small portions, about 500–1000 ml per hour. Do not drink too much at once; vomiting can cause liquid to enter the airways, which is far more dangerous than heatstroke itself. Alcohol and sugary drinks must be avoided, as they cause further fluid loss. Applying cool water to the skin or using ice packs on the neck, armpits, and inner thighs is recommended — cooling should always come before rehydration. Never give anything to drink to someone who is unconscious or speaking incoherently. **Low-ROI detour:** Move “For people suffering from heatstroke, as long as they remain conscious, they should drink small amounts of cool, lightly salted water or sports drinks at frequent intervals — never gulp down large quantities. Alcohol and sugary drinks must be avoided.” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Only conscious individuals should drink. Consume cool, lightly salted water or sports drinks in small portions, about 500–1000 ml per hour. Do not drink too much at once; vomiting can cause liquid to enter the airways, which is far more dangerous than heatstroke itself. Alcohol and sugary drinks must be avoided, as they cause further fluid loss. Applying cool water to the skin or using ice packs on the neck, armpits, and inner thighs is recommended — cooling should always come before rehydration. Never give anything to drink to someone who is unconscious or speaking incoherently.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [中国疾病预防控制中心职业卫生与中毒控制所 (2014). 公众高温中暑预防与紧急处理指南（2014 版）.](https://niohp.chinacdc.cn/sndt/201405/t20140530_97623.htm); [US CDC/NIOSH. Heat-Related Illnesses.](https://www.cdc.gov/niosh/heat-stress/about/illnesses.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-024 — Stay low to the ground during a fire, test doors before opening them, and never use elevators — once outside, don’t look back Original title: 火灾时贴地爬、摸门再开门、门烫就别开，走楼梯不坐电梯，出去了别回头 **Source text (English):** ### 24. Stay low to the ground during a fire, test doors before opening them, and never use elevators — once outside, don’t look back - Cost: Installing one or two standalone smoke detectors at home costs only a few dozen yuan. It’s also worth checking in advance which two exits are available on your hallway. - In plain terms: Drop to the ground and crawl toward the nearest exit, staying under any smoke layer. Before opening a door, touch the handle and door surface first; if either feels hot or smoke is seeping through the crack, don’t open it — instead, head toward the other exit. Open the door slowly, and shut it immediately if thick smoke rushes in. Always use stairs instead of elevators, since power outages can trap you inside them. Once outside, never turn back to retrieve belongings. If your clothes catch fire, stop where you are, lie down, roll on the ground, and shield your face with your hands. - Benefit: FEMA’s official fire escape guidance matches these steps exactly: “Drop to the ground and crawl under smoke toward an exit.” It also advises testing door handles and surfaces first — “If they’re hot, or smoke is coming through the crack, don’t open the door; use the other exit instead.” Open doors slowly, and close them at once if heavy smoke appears. For clothing fires, the same advice applies: “Stop, lie down, roll, and shield your face.” If escape proves impossible, close the door and seal any gaps or vents with cloth or tape, then call for help and state your location. China’s emergency management department shares these same recommendations: never use elevators, head downward if the fire is small, cover your nose and mouth with a wet towel or mask, and evacuate while staying low to the ground. - Evidence grade: B - Sources: US FEMA Ready.gov. Home Fires. ; Ministry of Emergency Management of China (2019). Self-rescue methods for fires in public places: "Do not take the elevator when escaping. When the fire is not big, try to run below the floor." "You can use a wet towel or mask to cover your nose, and crawl or bend down to evacuate." ; Guizhou Provincial Fire and Rescue Corps (2020). Firefighting knowledge | Three key points for escape: "Fold the wet towel in half 3 times (folded into 8 layers) , the smoke removal rate is relatively high, but when the concentration of smoke and poisonous gas is too high, the filtration effect cannot be guaranteed. In addition, too wet a towel can cause difficulty in breathing." - Notes: Elevators are a major risk during power outages — never use them. Never return inside to grab possessions. Only head upward if you’re certain the roof exit is open; jumping from heights is strictly prohibited. Fold a wet towel three times to create eight layers — too much water makes it heavy and hard to breathe through. Even a wet towel offers little protection against thick smoke or toxic gases. **Original text (Chinese):** ### 24. 火灾时贴地爬、摸门再开门、门烫就别开，走楼梯不坐电梯，出去了别回头 - 成本：家里装 1 到 2 个独立烟感，几十元。提前看一眼楼道的两条出口。 - 说人话：趴到地上，从烟底下爬向出口。开门前先摸门把和门板，烫、或者门缝在冒烟，就别开这扇门，换第二条路。开门要慢，一冒浓烟立刻关上。走楼梯不坐电梯，一断电就困在里面。出去了不为拿东西回头。衣服着火就停下、倒地、打滚，用手护住脸。 - 收益：美国 FEMA 逃生原文：「趴到地上，从烟下面爬向出口」。开门前先摸门把和门板，「如果是热的，或者门缝有烟，别开这扇门，用第二条路」。开门要慢，一有浓烟立刻关上。衣服着火就「停下、倒地、打滚」，用手护脸。出不去就关门，用布或者胶带堵住门缝和通风口，打电话报位置。应急管理部的火灾自救提示和这一致：逃生不要坐电梯，火不大时尽量往楼下跑，用湿毛巾或口罩蒙住口鼻，趴着或弯腰撤离 - 证据等级：B - 来源：US FEMA Ready.gov. Home Fires. ；应急管理部 (2019). 公共场所火灾自救方法：「逃生时不要乘坐电梯，当火势不大时，要尽量往楼层下面跑」「可用湿毛巾或口罩蒙鼻，匍匐或弯腰撤离」. ；贵州省消防救援总队 (2020). 消防常识丨逃生三要点：「湿毛巾对折3次（叠成8层），除烟率比较高，但烟和毒气浓度过高时，过滤效果就无法保证了。另外，毛巾过湿会导致呼吸困难」. - 备注：不要坐电梯，断电就困在里面。不要为拿财物回头。不要往上跑，除非确认楼顶门开着。不要跳楼。湿毛巾要对折 3 次叠成 8 层，水别太多，太湿反而喘不上气。烟和毒气太浓的时候，毛巾也挡不住。 **Evidence:** B. Elevators are a major risk during power outages — never use them. Never return inside to grab possessions. Only head upward if you’re certain the roof exit is open; jumping from heights is strictly prohibited. Fold a wet towel three times to create eight layers — too much water makes it heavy and hard to breathe through. Even a wet towel offers little protection against thick smoke or toxic gases. **Source summary:** Drop to the ground and crawl toward the nearest exit, staying under any smoke layer. Before opening a door, touch the handle and door surface first; if either feels hot or smoke is seeping through the crack, don’t open it — instead, head toward the other exit. Open the door slowly, and shut it immediately if thick smoke rushes in. Always use stairs instead of elevators, since power outages can trap you inside them. Once outside, never turn back to retrieve belongings. If your clothes catch fire, stop where you are, lie down, roll on the ground, and shield your face with your hands. **Low-ROI detour:** Move “Stay low to the ground during a fire, test doors before opening them, and never use elevators — once outside, don’t look back” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Drop to the ground and crawl toward the nearest exit, staying under any smoke layer. Before opening a door, touch the handle and door surface first; if either feels hot or smoke is seeping through the crack, don’t open it — instead, head toward the other exit. Open the door slowly, and shut it immediately if thick smoke rushes in. Always use stairs instead of elevators, since power outages can trap you inside them. Once outside, never turn back to retrieve belongings. If your clothes catch fire, stop where you are, lie down, roll on the ground, and shield your face with your hands.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [US FEMA Ready.gov. Home Fires.](https://www.ready.gov/home-fires); [应急管理部 (2019). 公共场所火灾自救方法：「逃生时不要乘坐电梯，当火势不大时，要尽量往楼层下面跑」「可用湿毛巾或口罩蒙鼻，匍匐或弯腰撤离」.](https://www.mem.gov.cn/kp/shaq/201904/t20190401_366015.shtml); [贵州省消防救援总队 (2020). 消防常识丨逃生三要点：「湿毛巾对折3次（叠成8层），除烟率比较高，但烟和毒气浓度过高时，过滤效果就无法保证了。另外，毛巾过湿会导致呼吸困难」.](https://gz.119.gov.cn/xfkp/xfcs/202010/t20201026_71437855.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-025 — Upon seeing someone drowning, shout for help and call 110/120, then reach out a pole or floating objects — never enter the water yourself Original title: 看到有人溺水，先叫人和打 110/120，伸竿、抛漂浮物，自己不下水 **Source text (English):** ### 25. Upon seeing someone drowning, shout for help and call 110/120, then reach out a pole or floating objects — never enter the water yourself - Cost: No cost involved. The hard part is resisting the urge to jump in. - In plain terms: A drowning person instinctively pulls their rescuer underwater, so anyone who enters the water risks drowning too. The proper sequence is: shout for help → call emergency services → extend a long pole or rope → throw life rings, empty buckets, or plastic bottles → if the victim is on shore and not breathing, start CPR immediately. Never form a human chain by holding hands and entering the water. Globally, roughly 300,000 people drown each year; this ranks as the fourth leading cause of death among children aged 1–4. - Benefit: WHO reports that about 300,000 drownings occur worldwide each year, with 92% occurring in low- and middle-income countries. Drowning is the fourth leading cause of death for kids aged 1–4 and the third leading cause for those aged 5–14. WHO recommends “safe rescue and resuscitation training” — essentially learning how to help without entering the water. The recommended steps are identical: shout for help → call emergency services → reach out poles or ropes, toss life rings, empty buckets, or bottles → if the victim is out of water and not breathing, perform CPR right away. - Evidence grade: C - Sources:WHO. Drowning Fact Sheet. - Notes: Grade C is assigned because no official source explicitly states the “do not enter the water” rule; we only have WHO’s global death statistics and the broader principle of “safe rescue.” Never form a human chain by holding hands and jumping in. Untrained individuals should not attempt to pull a drowning person out, as the victim will instinctively pull them underwater. This “stay out of water” rule also serves self-preservation — anyone who enters the water risks drowning, regardless of who the victim is. Most cases involve a child, so prevention is covered in Section 1, Item 12: keep children under constant supervision near water. **Original text (Chinese):** ### 25. 看到有人溺水，先叫人和打 110/120，伸竿、抛漂浮物，自己不下水 - 成本：不花钱。难的是忍住往下跳的冲动。 - 说人话：溺水的人会本能地把施救者往水下按，下水的人自己也可能淹死。顺序是：大喊叫人 → 打 110/120 → 递长杆、绳子 → 抛救生圈、空桶、矿泉水瓶 → 人上岸没呼吸就立刻按压。不结手拉手的链子下水。全球每年约 30 万人溺亡，这是 1 到 4 岁孩子的第四位死因。 - 收益：WHO：全球每年约 30 万人溺亡，92% 在中低收入国家。溺水是 1 到 4 岁儿童的第四位死因，5 到 14 岁的第三位死因。WHO 推荐的干预是「安全救援和复苏培训」，比如先学会不下水的救法。顺序是：大喊叫人 → 打电话 → 递长杆、绳子，抛救生圈、空桶、矿泉水瓶 → 人上岸后无呼吸立刻按压 - 证据等级：C - 来源：WHO. 溺水 实况报道. - 备注：C 级原因是「不下水」这条规则没有找到官方原文，只有 WHO 的死亡数字和「安全救援」的方向。不要手拉手结成链子下水。没受过训练就不要去拖人，溺水者会把施救者往下按。「不下水」同样是自利规则：下水的人自己淹死，水里那个是谁都一样。真要救的多半是自家孩子，怎么防在第 1 节第 12 条（儿童近水不离视线）。有人掉进冰窟窿，同样不跑上冰面去拉，冰面怎么防见第 1 节第 41 条（野外冰面先量厚度）。 **Evidence:** C. Grade C is assigned because no official source explicitly states the “do not enter the water” rule; we only have WHO’s global death statistics and the broader principle of “safe rescue.” Never form a human chain by holding hands and jumping in. Untrained individuals should not attempt to pull a drowning person out, as the victim will instinctively pull them underwater. This “stay out of water” rule also serves self-preservation — anyone who enters the water risks drowning, regardless of who the victim is. Most cases involve a child, so prevention is covered in Section 1, Item 12: keep children under constant supervision near water. **Source summary:** A drowning person instinctively pulls their rescuer underwater, so anyone who enters the water risks drowning too. The proper sequence is: shout for help → call emergency services → extend a long pole or rope → throw life rings, empty buckets, or plastic bottles → if the victim is on shore and not breathing, start CPR immediately. Never form a human chain by holding hands and entering the water. Globally, roughly 300,000 people drown each year; this ranks as the fourth leading cause of death among children aged 1–4. **Low-ROI detour:** Move “Upon seeing someone drowning, shout for help and call 110/120, then reach out a pole or floating objects — never enter the water yourself” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “A drowning person instinctively pulls their rescuer underwater, so anyone who enters the water risks drowning too. The proper sequence is: shout for help → call emergency services → extend a long pole or rope → throw life rings, empty buckets, or plastic bottles → if the victim is on shore and not breathing, start CPR immediately. Never form a human chain by holding hands and entering the water. Globally, roughly 300,000 people drown each year; this ranks as the fourth leading cause of death among children aged 1–4.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-041 **Source links:** [WHO. 溺水 实况报道.](https://www.who.int/zh/news-room/fact-sheets/detail/drowning) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-026 — If someone is choking and can’t speak, stand behind them and perform 5 back blows followed by 5 abdominal thrusts; if they collapse, start CPR immediately. Original title: 有人噎住说不出话，站到背后做 5 次拍背加 5 次腹部冲击，倒下就做心肺复苏 **Source text (English):** ### 26. If someone is choking and can’t speak, stand behind them and perform 5 back blows followed by 5 abdominal thrusts; if they collapse, start CPR immediately. - Cost: No cost involved. To perform the technique: make a fist with one hand and place it just above the navel, then wrap the other hand around it and deliver quick inward and upward thrusts. - In plain terms: First ask, “Are you choking? Can you speak?” If the person can still cough forcefully or make sounds, let them keep coughing — coughing often dislodges the object on its own. If they can’t speak, stand behind them and give 5 back blows followed by 5 abdominal thrusts, repeating this sequence until the object comes out or the person loses consciousness. Once they collapse, begin CPR right away and call emergency services. For pregnant women or very overweight individuals, perform chest thrusts instead. Never reach into someone’s mouth to try to remove an unseen object. - Benefit: According to the original text from the U.S. National Library of Medicine: First ask, “Are you choking? Can you speak?” It also states that “if the person can still cough forcefully or speak, do not intervene” since coughing often removes the obstruction on its own. If they can’t speak, “repeatedly perform 5 back blows followed by 5 abdominal thrusts until the object is dislodged or the person loses consciousness.” At that point, “begin CPR immediately” while calling emergency services. Chest thrusts are recommended for pregnant women and those with obesity. - Evidence grade: B - Sources: US National Library of Medicine, MedlinePlus. Choking – adult or child over 1 year. ; Fuzhou Municipal Health Commission (2026). Heimlich maneuver updated: "Children over 1 year old, children and adults: From the old version of single abdominal shock to a cycle of "5 back slaps + 5 abdominal shocks", the first aid training of the Chinese Red Cross system has always been taught in a cycle of "5 back slaps + 5 abdominal shocks". - Notes: Never reach into someone’s mouth to remove an unseen object — this can push it deeper. Do not perform this technique on anyone who is still able to cough. Choking incidents most often occur at home, so these steps are especially useful for family members. This same method is taught in China: The Fujian Red Cross Emergency Rescue Training Center notes that for children over 1 year old and adults alike, the Red Cross system has long taught a cycle of 5 back blows followed by 5 abdominal thrusts. Many older online tutorials only cover abdominal thrusts; those are outdated versions of this procedure. **Original text (Chinese):** ### 26. 有人噎住说不出话，站到背后做 5 次拍背加 5 次腹部冲击，倒下就做心肺复苏 - 成本：不花钱。看一遍动作：一手握拳顶在肚脐上方，另一手包住，向内向上快速冲击。 - 说人话：先问「你噎住了吗，能说话吗」。还能用力咳、能出声的不要动手，让他咳。说不出话就站到背后，5 次拍背接 5 次腹部冲击，反复做到东西出来或者人倒下。倒下就做心肺复苏，同时叫人打急救电话。孕妇和很胖的人改冲胸口。别伸手去嘴里掏看不见的东西。 - 收益：美国国立医学图书馆原文：先问「你噎住了吗，能说话吗」。「能用力咳嗽、能说话的不要动手」，咳嗽本身多能把异物咳出。说不出话就「反复做 5 次拍背接 5 次腹部冲击，直到异物出来或人失去意识」。「失去意识就开始心肺复苏」，同时叫人打急救电话。孕妇、肥胖者改做胸部冲击 - 证据等级：B - 来源：US National Library of Medicine, MedlinePlus. Choking – adult or child over 1 year. ；福州市卫生健康委员会 (2026). 海姆立克急救法更新了：「1岁以上幼儿、儿童及成人：从旧版单一腹部冲击改为"5次背部拍击+5次腹部冲击"的循环」「中国红十字系统急救培训一直都是按"5次背部拍击+5次腹部冲击"循环进行的方式进行教学」. - 备注：不要往嘴里伸手掏看不见的东西，会推得更深。不要拍还能咳嗽的人。噎住最常发生在自家饭桌上，受益的主要是家里人。国内的教法也是这一套：福建省红十字应急救护培训中心说，1 岁以上的孩子和成人，中国红十字系统一直按 5 次拍背加 5 次腹部冲击循环来教。网上不少老教程只教腹部冲击，那是旧版。不满 1 岁的孩子不按肚子，改按胸口，见本节第 43 条（婴儿噎住）。 **Evidence:** B. Never reach into someone’s mouth to remove an unseen object — this can push it deeper. Do not perform this technique on anyone who is still able to cough. Choking incidents most often occur at home, so these steps are especially useful for family members. This same method is taught in China: The Fujian Red Cross Emergency Rescue Training Center notes that for children over 1 year old and adults alike, the Red Cross system has long taught a cycle of 5 back blows followed by 5 abdominal thrusts. Many older online tutorials only cover abdominal thrusts; those are outdated versions of this procedure. **Source summary:** First ask, “Are you choking? Can you speak?” If the person can still cough forcefully or make sounds, let them keep coughing — coughing often dislodges the object on its own. If they can’t speak, stand behind them and give 5 back blows followed by 5 abdominal thrusts, repeating this sequence until the object comes out or the person loses consciousness. Once they collapse, begin CPR right away and call emergency services. For pregnant women or very overweight individuals, perform chest thrusts instead. Never reach into someone’s mouth to try to remove an unseen object. **Low-ROI detour:** Move “If someone is choking and can’t speak, stand behind them and perform 5 back blows followed by 5 abdominal thrusts; if they collapse, start CPR immediately.” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “First ask, “Are you choking? Can you speak?” If the person can still cough forcefully or make sounds, let them keep coughing — coughing often dislodges the object on its own. If they can’t speak, stand behind them and give 5 back blows followed by 5 abdominal thrusts, repeating this sequence until the object comes out or the person loses consciousness. Once they collapse, begin CPR right away and call emergency services. For pregnant women or very overweight individuals, perform chest thrusts instead. Never reach into someone’s mouth to try to remove an unseen object.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 13-043 **Source links:** [US National Library of Medicine, MedlinePlus. Choking – adult or child over 1 year.](https://medlineplus.gov/ency/article/000047.htm); [福州市卫生健康委员会 (2026). 海姆立克急救法更新了：「1岁以上幼儿、儿童及成人：从旧版单一腹部冲击改为"5次背部拍击+5次腹部冲击"的循环」「中国红十字系统急救培训一直都是按"5次背部拍击+5次腹部冲击"循环进行的方式进行教学」.](https://www.fuzhou.gov.cn/zgfzzt/swjw/fzwj/jkkp/202601/t20260108_5268351.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-027 — If lost or stranded in the Gobi Desert, a desert, or any remote area, stay put next to your vehicle. First, transmit your location, then shield yourself from the sun and retain body heat, conserve water, and avoid wandering off. Original title: 在戈壁、沙漠、无人区迷路或车坏了，留在原地或车旁，先报位置，再遮阳保温，省水，不乱走 **Source text (English):** ### 27. If lost or stranded in the Gobi Desert, a desert, or any remote area, stay put next to your vehicle. First, transmit your location, then shield yourself from the sun and retain body heat, conserve water, and avoid wandering off. - Cost: Before venturing into such areas, inform someone of your planned route, destination, return date, vehicle type, and license plate number. You’ll need at least 4 liters of water per person per day. Satellite communicators or BeiDou short-message devices cost thousands of yuan; rental fees range from several hundred yuan per use. The real challenge is simply remembering to stay put and not wander away. - In plain terms: Stay right where you are, preferably next to your vehicle — it serves as the best shelter from the sun. The proper sequence is: if you have a signal, send your location first and then make a call; next, shield yourself from the sun and retain body heat; then conserve water by staying motionless during the day and only moving after nightfall when it cools down; avoid wandering off; finally, use reflective surfaces, smoke, or three fire piles to signal for help. Be sure to share your route, destination, return date, vehicle type, and license plate details with someone before you depart. - Benefit: The National Park Service’s Mojave Desert page lists three key statements: “Each person needs at least 1 gallon (roughly 3.8 liters) of water daily; hikers and cyclists require 2 gallons per day.” “Tell someone about your planned route, destination, return date, vehicle type, and license plate number.” “Cell service is intermittent.” Death Valley’s guidance advises: “Avoid hiking in the valley floor or at low elevations during peak heat,” while other wilderness areas note “virtually no cell coverage” and recommend bringing a satellite phone. The Mojave driving guide explicitly states: “In an emergency, staying next to your vehicle is the single most important action you can take.” It also notes that such incidents are rare, yet some people still perish from heat exposure or cold after attempting to walk back to a road. These recommendations are organized into five priority steps: first, transmit a status update and coordinates; second, shield yourself from the sun and retain body heat; third, conserve water by staying still during daylight and moving only after nightfall; fourth, avoid wandering off; fifth, attempt to signal for help. The Chongqing Emergency Management Bureau adds that three fire piles arranged in a triangle constitute an internationally recognized distress signal; if rescuers are nearby, shout “three short bursts, three long bursts, then three short bursts” and repeat every minute. On sunny days, reflective objects such as mirrors or tin cans can also be used to attract attention. Meanwhile, China’s Ministry of Culture and Tourism cautions independent drivers against venturing into remote zones; it advises traveling in groups and renting a satellite phone if necessary. - Evidence grade: C - Sources: US National Park Service. Mojave National Preserve Safety. ; US National Park Service. Death Valley Safety. ; US National Park Service. Desert Driving Safety. ; Chongqing Emergency Management Bureau (2024). Emergency Science >> What you need to know about distress signals in the wild (long picture): "Set three piles of flames is an internationally accepted distress signal. Arrange the fires in a triangle." "Three short beeps, three long beeps, and three short beeps; repeat after an interval of 1 minute." ; Ministry of Culture and Tourism (2018). The Ministry of Culture and Tourism reminds tourists to choose outdoor adventure tourism carefully: "Be careful when going to uninhabited areas and sparsely populated areas" and "try to travel with as many vehicles as possible, prepare walkie-talkies in advance, and rent satellite phones if necessary." - Notes: This C rating reflects that these recommendations stem from official guidelines rather than empirical research data. The recommended water intake levels, mandatory reporting procedures, known signal coverage patterns, the directive to remain near one’s vehicle, and the prescribed distress signals all originate directly from official sources. The commonly cited “three short bursts, three long bursts, then three short bursts” phrase could not be verified in any official documentation; consequently, it has been replaced with the officially endorsed method of deploying three fire piles and repeating the three-short-three-long-three-short pattern. Additionally, it is vital to avoid hiking in search of help during midday heat, never drink urine, and under no circumstances withhold water intake merely to conserve supplies. **Original text (Chinese):** ### 27. 在戈壁、沙漠、无人区迷路或车坏了，留在原地或车旁，先报位置，再遮阳保温，省水，不乱走 - 成本：进无人区前告诉别人路线、目的地、返回日期、车型车牌。每人每天 4 升水起。卫星通讯器或者北斗短报文设备上千元，租一次几百元。难的是守住「留在原地不乱走」。 - 说人话：留在原地或者车旁，车是最大的遮阳物。顺序是：有信号先发位置再打电话 → 遮阳保暖 → 省水，白天不动、夜里凉了再动 → 不乱走 → 用反光镜、烟、三堆火发信号。进去之前把路线、目的地、返回日期和车型车牌告诉别人。 - 收益：美国国家公园管理局的莫哈韦沙漠页面有三句原文。一句是「每人每天至少 1 加仑（约 3.8 升）水，徒步和骑行者每人每天 2 加仑」。一句是「告诉别人你的路线、目的地、返回日期、车型和车牌」。还有一句是「手机信号时有时无」。死亡谷原文：「热的时候不要在谷底和低海拔徒步」，荒野区域「几乎没有手机信号」，推荐带卫星电话。莫哈韦的沙漠驾驶页面原文：「出了紧急情况，待在车旁是你能做的最重要的事」。页面还说，这种事不常见，但确实有人在走回公路的路上，死于暴露在酷热或寒冷里。优先级分五步。第一步是报平安和坐标，有信号时先发位置再打电话。第二步是遮阳保暖，车是最大的遮蔽物。第三步是水，白天不动、夜里凉了再动。第四步是不乱走。第五步是信号。重庆市应急管理局的提示是：摆成三角形的三堆火是国际通行的求救信号。离得近就喊「三声短、三声长、再三声短」，隔 1 分钟重复。有太阳时用镜子、罐头盖这类亮东西反光。文化和旅游部提醒自驾游客谨慎前往无人区，尽量多车同行，必要时租卫星电话 - 证据等级：C - 来源：US National Park Service. Mojave National Preserve Safety. ; US National Park Service. Death Valley Safety. ; US National Park Service. Desert Driving Safety. ; 重庆市应急管理局 (2024). 应急科普>>在野外你需要了解的求救信号（长图）：「燃放三堆火焰是国际通行的求救信号，将火堆摆成三角形」「三声短三声长，再三声短；间隔1分钟之后再重复」. ; 文化和旅游部 (2018). 文化和旅游部提醒游客谨慎选择户外探险旅游：「谨慎前往无人区和人烟稀少区」「尽量多车同行，提前准备对讲机，必要时租用卫星电话」. - 备注：C 级原因是这些都是官方提示，不是研究数据。饮水量、报备、信号覆盖、待在车旁、求救信号都是官方原话。流传的「三声一组」没有找到官方原文，所以改写成官方的三堆火和三短三长三短。不要在正午徒步找路。不要喝尿。不要为了省水而不喝。 **Evidence:** C. This C rating reflects that these recommendations stem from official guidelines rather than empirical research data. The recommended water intake levels, mandatory reporting procedures, known signal coverage patterns, the directive to remain near one’s vehicle, and the prescribed distress signals all originate directly from official sources. The commonly cited “three short bursts, three long bursts, then three short bursts” phrase could not be verified in any official documentation; consequently, it has been replaced with the officially endorsed method of deploying three fire piles and repeating the three-short-three-long-three-short pattern. Additionally, it is vital to avoid hiking in search of help during midday heat, never drink urine, and under no circumstances withhold water intake merely to conserve supplies. **Source summary:** Stay right where you are, preferably next to your vehicle — it serves as the best shelter from the sun. The proper sequence is: if you have a signal, send your location first and then make a call; next, shield yourself from the sun and retain body heat; then conserve water by staying motionless during the day and only moving after nightfall when it cools down; avoid wandering off; finally, use reflective surfaces, smoke, or three fire piles to signal for help. Be sure to share your route, destination, return date, vehicle type, and license plate details with someone before you depart. **Low-ROI detour:** Move “If lost or stranded in the Gobi Desert, a desert, or any remote area, stay put next to your vehicle. First, transmit your location, then shield yourself from the sun and retain body heat, conserve water, and avoid wandering off.” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Stay right where you are, preferably next to your vehicle — it serves as the best shelter from the sun. The proper sequence is: if you have a signal, send your location first and then make a call; next, shield yourself from the sun and retain body heat; then conserve water by staying motionless during the day and only moving after nightfall when it cools down; avoid wandering off; finally, use reflective surfaces, smoke, or three fire piles to signal for help. Be sure to share your route, destination, return date, vehicle type, and license plate details with someone before you depart.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [US National Park Service. Mojave National Preserve Safety.](https://www.nps.gov/moja/planyourvisit/safety.htm); [US National Park Service. Death Valley Safety.](https://www.nps.gov/deva/planyourvisit/safety.htm); [US National Park Service. Desert Driving Safety.](https://www.nps.gov/articles/000/desertdrivingsafety.htm); 重庆市应急管理局 (2024). 应急科普>>在野外你需要了解的求救信号（长图）：「燃放三堆火焰是国际通行的求救信号，将火堆摆成三角形」「三声短三声长，再三声短; [间隔1分钟之后再重复」.](https://yjj.cq.gov.cn/yjkp/scshaq/202409/t20240918_13639172.html); [文化和旅游部 (2018). 文化和旅游部提醒游客谨慎选择户外探险旅游：「谨慎前往无人区和人烟稀少区」「尽量多车同行，提前准备对讲机，必要时租用卫星电话」.](https://www.mct.gov.cn/zxbs/cxts/201811/t20181127_836244.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-028 — Shivering, slurred speech, and unsteady walking are signs of hypothermia; change into dry clothes, wrap up, warm the torso first, and give sweet hot drinks instead of alcohol Original title: 发抖、说话含糊、走路打晃是失温，换掉湿衣、包起来，先暖躯干，喝热甜饮不喝酒 **Source text (English):** ### 28. Shivering, slurred speech, and unsteady walking are signs of hypothermia; change into dry clothes, wrap up, warm the torso first, and give sweet hot drinks instead of alcohol - Cost: An emergency thermal blanket costs just a few dollars, plus a spare dry set of clothes. Learning to recognize the warning signs costs nothing. - In plain terms: When body temperature drops below 35°C, hypothermia sets in. Victims start to shiver, speak unclearly, walk unsteadily, and have trouble thinking. Remove any wet clothing and wrap the person in a thermal blanket or dry clothes, making sure to warm the torso before the limbs. Offer sweet hot drinks, but avoid alcohol — it suppresses shivering. The absence of shivering does not mean improvement; it actually signals worsening condition. If the person loses consciousness, begin CPR immediately. - Benefit: According to the U.S. National Weather Service, any body temperature below 95°F (35°C) indicates hypothermia, and symptoms such as feeling cold, sluggishness, and confusion warrant immediate medical attention. Recommended actions include moving the victim to a warm indoor environment, focusing on warming the core first, and providing hot drinks. Alcohol is discouraged because it reduces shivering. CPR is required if the person becomes unconscious. Warm water or body heat can be used to treat frostbite, but avoid hot water or direct radiant heat sources like fireplaces. The Wilderness Medical Society’s 2019 hypothermia guidelines serve as the authoritative clinical reference on this topic. - Evidence grade: B - Sources:US National Weather Service. During Extreme Cold. ; Dow J et al. (2019). Wilderness Medical Society Clinical Practice Guidelines for the Out-of-Hospital Evaluation and Treatment of Accidental Hypothermia: 2019 Update. Wilderness & Environmental Medicine. - Notes: Do not rub or massage the limbs to warm them. Avoid hot baths at all costs. Do not drag or force‑move a severely hypothermic person — their heart may stop unexpectedly. Remember, the absence of shivering is not a sign of recovery; it often means the condition is worsening. Full access to the Wilderness Medical Society’s guideline requires a subscription; this translation is based solely on its summary. **Original text (Chinese):** ### 28. 发抖、说话含糊、走路打晃是失温，换掉湿衣、包起来，先暖躯干，喝热甜饮不喝酒 - 成本：一张铝箔保温毯几元，再加一件备用干衣。学会看信号不花钱。 - 说人话：体温降到 35℃ 以下就是失温，人会发抖、说话含糊、走路打晃、想不清楚事。换掉湿衣服，用保温毯或者干衣裹起来，先暖躯干、不先暖手脚。给热的甜饮料，不给酒，酒会压住寒战。不抖了不是好转，是加重。没有意识就做心肺复苏。 - 收益：美国国家气象局原文：体温 95°F（35°C）以下就是失温，「觉得冷、迟钝、想不清楚，立刻看医生」。处理是「立即就医，把人移到有暖气的室内，先从身体中心开始复温」，给热饮。「酒精会减少寒战」，所以不喝。「失去意识做心肺复苏」。冻伤用温水或者体温回暖，「不要用热水或壁炉一类辐射热」。荒野医学会 2019 年失温指南是这个领域的执业指南 - 证据等级：B - 来源：US National Weather Service. During Extreme Cold. ; Dow J 等 (2019). Wilderness Medical Society Clinical Practice Guidelines for the Out-of-Hospital Evaluation and Treatment of Accidental Hypothermia: 2019 Update. Wilderness & Environmental Medicine. - 备注：不要搓手脚。不要泡热水澡。不要硬拖硬拽地搬，失温重的人心脏容易骤停。不要因为「不抖了」就以为好转，不打哆嗦（寒战停止）是加重。荒野医学会指南全文需订阅，本次只核实了摘要。 **Evidence:** B. Do not rub or massage the limbs to warm them. Avoid hot baths at all costs. Do not drag or force‑move a severely hypothermic person — their heart may stop unexpectedly. Remember, the absence of shivering is not a sign of recovery; it often means the condition is worsening. Full access to the Wilderness Medical Society’s guideline requires a subscription; this translation is based solely on its summary. **Source summary:** When body temperature drops below 35°C, hypothermia sets in. Victims start to shiver, speak unclearly, walk unsteadily, and have trouble thinking. Remove any wet clothing and wrap the person in a thermal blanket or dry clothes, making sure to warm the torso before the limbs. Offer sweet hot drinks, but avoid alcohol — it suppresses shivering. The absence of shivering does not mean improvement; it actually signals worsening condition. If the person loses consciousness, begin CPR immediately. **Low-ROI detour:** Move “Shivering, slurred speech, and unsteady walking are signs of hypothermia; change into dry clothes, wrap up, warm the torso first, and give sweet hot drinks instead of alcohol” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “When body temperature drops below 35°C, hypothermia sets in. Victims start to shiver, speak unclearly, walk unsteadily, and have trouble thinking. Remove any wet clothing and wrap the person in a thermal blanket or dry clothes, making sure to warm the torso before the limbs. Offer sweet hot drinks, but avoid alcohol — it suppresses shivering. The absence of shivering does not mean improvement; it actually signals worsening condition. If the person loses consciousness, begin CPR immediately.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [US National Weather Service. During Extreme Cold.](https://www.weather.gov/safety/cold-during); [Dow J 等 (2019). Wilderness Medical Society Clinical Practice Guidelines for the Out-of-Hospital Evaluation and Treatment of Accidental Hypothermia: 2019 Update. Wilderness & Environmental Medicine.](https://doi.org/10.1016/j.wem.2019.10.002) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-029 — After a snake bite, stay still, remove rings and watches, and rush to a hospital offering antivenom — no cutting, no suction, no tight binding Original title: 被蛇咬，坐下别动、摘掉戒指手表、尽快送医院打抗蛇毒血清，不切、不吸、不绑死 **Source text (English):** ### 29. After a snake bite, stay still, remove rings and watches, and rush to a hospital offering antivenom — no cutting, no suction, no tight binding - Cost: No cost involved. The key is knowing in advance which nearby hospitals stock antivenom; the real challenge is resisting the urge to treat the wound yourself. - In plain terms: Sit down and stay motionless; immobilize the bitten limb. Remove any rings or watches right away, as swelling will set in quickly. Get to a hospital with antivenom as fast as possible — this is the only treatment capable of reversing most toxic effects. Do not cut the wound, do not suck out venom with your mouth, do not apply ice, and do not tie anything so tightly that the skin turns purple. Avoid alcohol and physical exertion. If possible, take a photo of the snake from a safe distance — do not try to catch it. - Benefit: The WHO lists three key recommendations: “Immediately immobilize the affected body part and transport the victim to the nearest medical facility,” “Avoid using tourniquets and do not cut the wound,” and “Administer appropriate antivenom specific to local snake species.” High‑quality antivenom is the most effective treatment for preventing or reversing most toxic effects of snake bites. Globally, 81,000–138,000 people die from snake bites each year, and the number of amputations and permanent disabilities is roughly three times that figure. China’s 2024 guidelines estimate 250,000–280,000 venomous snake bites annually, with victims most often aged 50 or older. Between 2017 and 2021, hospitals in 11 southern provinces along the Yangtze River treated 40,817 snake‑bite patients; 23 of them (0.06%) died during hospitalization. - Evidence grade: B - Sources:WHO. Animal bites fact sheets. ; WHO (2023). Snake bite poisoning fact sheets. ; Lai R et al. (2024). The Chinese guideline for management of snakebites. World Journal of Emergency Medicine 15(5):333-355: "An estimated 250,000–280,000 cases of venomous snakebites occur in China each year, affecting mainly aged patients ≥50 years". ; Yan S et al. (2026). Clinical epidemiology of snakebite envenoming in hospitals 11 provinces of Yangtze River Basin and southern regions of China. PLoS Neglected Tropical Diseases: "withdrawal (4346, 10.65%), and death (23, 0.06%)". - Notes: Take a photo of the snake if you can — do not attempt to capture it. Avoid alcohol, running, suction of venom, ice packs, and overly tight bindings. China does not publish official nationwide statistics on snake‑bite mortality. Although the reported hospitalization mortality rate in those 11 provinces appears low, over 10% of patients leave the hospital before completing treatment; their subsequent outcomes are not reflected in these figures. **Original text (Chinese):** ### 29. 被蛇咬，坐下别动、摘掉戒指手表、尽快送医院打抗蛇毒血清，不切、不吸、不绑死 - 成本：不花钱。提前知道附近哪家医院有抗蛇毒血清。难的是忍住自己动手处理伤口。 - 说人话：坐下别动，把被咬的肢体固定住。先摘掉戒指手表，接下来会肿。尽快送到有抗蛇毒血清的医院，血清是唯一能逆转大部分毒性作用的东西。不切开，不用嘴吸，不冰敷，不用绳子勒到发紫。别喝酒，别跑动。能远远拍张蛇的照片就拍，别去抓。 - 收益：WHO 原文有三句。一句是「立即完全固定被咬的身体部位，并迅速送到最近的医疗机构就医」。一句是「避免使用止血带，并避免切割伤口」。还有一句是「用针对当地蛇种的适当抗蛇毒血清进行治疗」。「高质量抗蛇毒血清是防止或逆转蛇咬伤的大部分毒性作用的最有效治疗方法」。全球每年约 8.1 万到 13.8 万人死于蛇咬伤，截肢和永久残疾的人数约为死亡数的 3 倍。中国 2024 年的蛇伤救治指南估计，国内每年有 25 万到 28 万例毒蛇咬伤，被咬的多是 50 岁以上的人。长江流域和南方 11 个省的医院 2017 到 2021 年收治了 40817 名蛇伤病人，住院期间死亡 23 人（0.06%） - 证据等级：B - 来源：WHO. 动物咬伤 实况报道. ; WHO (2023). 蛇咬伤中毒 实况报道. ; Lai R 等 (2024). The Chinese guideline for management of snakebites. World Journal of Emergency Medicine 15(5):333-355：「An estimated 250,000–280,000 cases of venomous snakebites occur in China each year, affecting mainly patients aged ≥50 years」. ; Yan S 等 (2026). Clinical epidemiology of snakebite envenoming in hospitals 11 provinces of Yangtze River Basin and southern regions of China. PLoS Neglected Tropical Diseases：「withdrawal (4346, 10.65%), and death (23, 0.06%)」. - 备注：能拍到蛇的照片就拍，别去抓。不要喝酒，不要跑动，不要用嘴吸，不要冰敷，不要用绳子勒到发紫。中国的全国蛇伤死亡数没有官方统计。那 11 个省的住院死亡率看着低，但有一成多病人没治完就自己出院了，他们后来怎样不在统计里。 **Evidence:** B. Take a photo of the snake if you can — do not attempt to capture it. Avoid alcohol, running, suction of venom, ice packs, and overly tight bindings. China does not publish official nationwide statistics on snake‑bite mortality. Although the reported hospitalization mortality rate in those 11 provinces appears low, over 10% of patients leave the hospital before completing treatment; their subsequent outcomes are not reflected in these figures. **Source summary:** Sit down and stay motionless; immobilize the bitten limb. Remove any rings or watches right away, as swelling will set in quickly. Get to a hospital with antivenom as fast as possible — this is the only treatment capable of reversing most toxic effects. Do not cut the wound, do not suck out venom with your mouth, do not apply ice, and do not tie anything so tightly that the skin turns purple. Avoid alcohol and physical exertion. If possible, take a photo of the snake from a safe distance — do not try to catch it. **Low-ROI detour:** Move “After a snake bite, stay still, remove rings and watches, and rush to a hospital offering antivenom — no cutting, no suction, no tight binding” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Sit down and stay motionless; immobilize the bitten limb. Remove any rings or watches right away, as swelling will set in quickly. Get to a hospital with antivenom as fast as possible — this is the only treatment capable of reversing most toxic effects. Do not cut the wound, do not suck out venom with your mouth, do not apply ice, and do not tie anything so tightly that the skin turns purple. Avoid alcohol and physical exertion. If possible, take a photo of the snake from a safe distance — do not try to catch it.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [WHO. 动物咬伤 实况报道.](https://www.who.int/zh/news-room/fact-sheets/detail/animal-bites); [WHO (2023). 蛇咬伤中毒 实况报道.](https://www.who.int/zh/news-room/fact-sheets/detail/snakebite-envenoming); [Lai R 等 (2024). The Chinese guideline for management of snakebites. World Journal of Emergency Medicine 15(5):333-355：「An estimated 250,000–280,000 cases of venomous snakebites occur in China each year, affecting mainly patients aged ≥50 years」.](https://doi.org/10.5847/wjem.j.1920-8642.2024.076); [Yan S 等 (2026). Clinical epidemiology of snakebite envenoming in hospitals 11 provinces of Yangtze River Basin and southern regions of China. PLoS Neglected Tropical Diseases：「withdrawal (4346, 10.65%), and death (23, 0.06%)」.](https://doi.org/10.1371/journal.pntd.0013247) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-030 — First, figure out what kind of building you’re in during an earthquake: if it meets seismic safety standards, stay right where you are; if it’s an old structure prone to collapse, head outside right away. Original title: 地震时先看自己在什么房子里：符合抗震设防的楼里就地躲，会垮的老房子门在几步外就出去 **Source text (English):** ### 30. First, figure out what kind of building you’re in during an earthquake: if it meets seismic safety standards, stay right where you are; if it’s an old structure prone to collapse, head outside right away. - Cost: No cost at all. Just take a moment beforehand to see how many steps it takes to reach the exit, which route to take, and which tables are sturdy enough to hide under. - In plain terms: First, determine what kind of building you’re in. For structures built after 2001 that meet seismic codes, you’ll need to go down stairs or through a hallway to exit — so stay put: protect your head and neck, crawl under a solid table, and hold onto its legs tightly. In single-story homes, older brick buildings, or makeshift houses without seismic protection, the exit is just a few steps away — so leave immediately. Under no circumstances should you jump from heights, use elevators, or try to run down stairs while the ground is shaking. - Benefit: The China Earthquake Administration’s educational video “Earthquake: Hide or Run?” promotes the rule “Take shelter nearby during the quake, then evacuate quickly afterward,” but explicitly limits this advice to “buildings that meet seismic safety standards.” The reasoning is that such structures “are far less likely to collapse entirely.” The video also notes that “falling building components and decorative items” pose the greatest threat to life safety, while “running around without any protection during a quake” increases the risk of being struck by falling ceilings, chandeliers, or other objects. Recommended actions include “using hands or soft objects to shield the head and neck” and “gripping table legs tightly”; if no table is available, “crouch close to load-bearing walls and stay away from exterior walls, windows, and balconies.” For those outdoors, the advice is “immediately move to an open area away from hazards.” Conversely, during the 1988 Armenian earthquake, Soviet-era prefabricated panel buildings collapsed en masse. A case-control study conducted after that disaster concluded that “leaving a building right after the first tremor is a protective behavior.” People who remained indoors were 4.40 times more likely to sustain injuries than those who evacuated (95% CI 2.24–8.71). The odds of injury indoors were 12.20 times higher than outdoors (3.62–63.79), and in buildings five stories or taller, this risk rose to 3.65 times that of lower structures (2.12–6.33). - Evidence grade: B - Sources: China Earthquake Administration (produced by Anhui Provincial Seismological Bureau). When an earthquake comes, should you hide or run? (Popular science video, subtitled transcription). ; Armenian HK, Noji EK, Oganesian AP (1992). A case-control study of injuries arising from the earthquake in Armenia, 1988. Bulletin of the World Health Organization, 70(2), 251-257. Mahue-Giangreco M, Mack W, Seligson H, Bourque LB (2001). Risk factors associated with moderate and serious injuries attributable to the 1994 Northridge Earthquake. Annals of Epidemiology, 11(5), 347-357. - Notes: This topic remains debated, as the two main conclusions apply to distinctly different types of buildings. The China Earthquake Administration itself stipulates that “taking shelter” is only advisable “in buildings that meet seismic safety standards,” and also emphasizes that decisions must be “tailored to local conditions and individual circumstances” — meaning you must consider both the building’s structural integrity and your own physical ability to move. In Armenia, entire buildings collapsed, leaving no safe spot to hide, so evacuation was the only viable option. The U.S. Federal Emergency Management Agency advises residents to “drop to the ground, protect the head and neck, hold on tight, and avoid running outside” — where injuries are primarily caused by falling debris and falls during tremors. Research from the Northridge earthquake further shows that reaching for objects or gripping seemingly stable items can actually increase injury risk. Ultimately, the key question isn’t “should I run or stay?” but rather “is this building likely to collapse, and can I reach open ground within seconds?” For buildings constructed after 2001 that require navigating stairs or hallways to exit, staying put is the safest choice. For single-story homes, older brick buildings, and makeshift houses without seismic protection, the exit is just a few steps away — so leave immediately. It’s worth noting that the Armenian study only compared injured and uninjured survivors, excluded fatalities, and didn’t account for differences in building height; since those able to escape were more likely to live on lower floors, these figures should be interpreted with some caution. Under no circumstances should you jump from heights, use elevators, or attempt to run down stairs during tremors. Once outside, stay far away from tall structures, overpasses, utility poles, glass facades, and billboards. **Original text (Chinese):** ### 30. 地震时先看自己在什么房子里：符合抗震设防的楼里就地躲，会垮的老房子门在几步外就出去 - 成本：不花钱。提前看一眼自己家出门要几步、走哪条路、哪张桌子结实。 - 说人话：先看自己在什么房子里。2001 年以后按规范建的楼，要下楼梯、穿门厅才能出去的，就地躲：护住头颈钻到结实桌子下面，抓牢桌腿。平房、老砖房、没抗震设防的自建房，门就在几步外，出去。任何情况都不跳楼、不坐电梯、不在摇晃中下楼梯。 - 收益：中国地震局科普片《地震来了，是躲还是跑？》的口诀是「震时就近躲避，震后迅速撤离」，并明确限定「这里指的是在符合抗震设防要求的建筑内」。理由是这类建筑「整体垮塌的可能性较小」。原文说「坠落的建筑构件及装饰物品」「才是对生命安全最大的威胁」。而「震时无保护措施的盲目乱跑」「反而容易被坠落的天花板、吊灯（扇）等物品砸伤」。躲的做法是「用手或者其他软物保护好头颈部」「并牢牢地抓住桌腿」；没有桌子就「迅速贴紧承重墙蹲伏」「避开外墙、窗户、阳台」。「如果在户外」则「应该第一时间疏散到空旷的地方避震」。反过来看，1988 年亚美尼亚地震是苏联式预制板楼成片垮塌。那次的病例对照研究写着，「第一下震动之后离开建筑是保护性行为」。待在室内的人受伤的可能性，是跑出去的 4.40 倍（比值比 4.40），95% CI 2.24–8.71（可信范围）。在建筑里受伤的可能性，是在室外的 12.20 倍（3.62–63.79）。在 5 层以上的楼里，是在更矮的楼里的 3.65 倍（2.12–6.33） - 证据等级：B - 来源：中国地震局（安徽省地震局制作）. 地震来了，是躲还是跑？（科普视频，字幕转录）. ；Armenian HK, Noji EK, Oganesian AP (1992). A case-control study of injuries arising from the earthquake in Armenia, 1988. Bulletin of the World Health Organization, 70(2), 251-257. ；US FEMA Ready.gov. Earthquakes. ；Mahue-Giangreco M, Mack W, Seligson H, Bourque LB (2001). Risk factors associated with moderate and serious injuries attributable to the 1994 Northridge Earthquake. Annals of Epidemiology, 11(5), 347-357. - 备注：争议，两种结论针对的是两种房子。中国地震局自己也把「躲」的前提写成了「符合抗震设防要求的建筑内」。它还要求「因地制宜」「因人而异」，一起看楼抗不抗震、你人在哪个位置、自己跑不跑得动。亚美尼亚那批楼整栋垮塌，躲无处可躲，出去才占优。美国 FEMA 对本国住宅给的是「就地趴下、护住头颈、抓牢，不要往外跑」，那里的伤主要来自坠物和摇晃中移动摔倒。Northridge 的研究还提示，伸手去接东西、扶住「看起来稳」的东西会加重受伤。所以光问「跑不跑」没用，要判断「这栋楼会不会垮、你几秒内能不能到空地」。2001 年以后按规范建的楼房，需要下楼梯或者穿门厅的，就地躲。平房、老旧砖房、无抗震设防的自建房，门就在几步外，出去。亚美尼亚这项研究只比了幸存者中受伤与未受伤的，没把遇难者算进去，也没说明有没有把楼层高低的影响扣掉。能跑出去的人本来就可能住在低层，数字要打折看。任何情况下都不跳楼、不坐电梯、不在摇晃中下楼梯。到室外要远离高大建筑、高架桥、电线杆、玻璃幕墙和广告牌。 **Evidence:** B. This topic remains debated, as the two main conclusions apply to distinctly different types of buildings. The China Earthquake Administration itself stipulates that “taking shelter” is only advisable “in buildings that meet seismic safety standards,” and also emphasizes that decisions must be “tailored to local conditions and individual circumstances” — meaning you must consider both the building’s structural integrity and your own physical ability to move. In Armenia, entire buildings collapsed, leaving no safe spot to hide, so evacuation was the only viable option. The U.S. Federal Emergency Management Agency advises residents to “drop to the ground, protect the head and neck, hold on tight, and avoid running outside” — where injuries are primarily caused by falling debris and falls during tremors. Research from the Northridge earthquake further shows that reaching for objects or gripping seemingly stable items can actually increase injury risk. Ultimately, the key question isn’t “should I run or stay?” but rather “is this building likely to collapse, and can I reach open ground within seconds?” For buildings constructed after 2001 that require navigating stairs or hallways to exit, staying put is the safest choice. For single-story homes, older brick buildings, and makeshift houses without seismic protection, the exit is just a few steps away — so leave immediately. It’s worth noting that the Armenian study only compared injured and uninjured survivors, excluded fatalities, and didn’t account for differences in building height; since those able to escape were more likely to live on lower floors, these figures should be interpreted with some caution. Under no circumstances should you jump from heights, use elevators, or attempt to run down stairs during tremors. Once outside, stay far away from tall structures, overpasses, utility poles, glass facades, and billboards. **Source summary:** First, determine what kind of building you’re in. For structures built after 2001 that meet seismic codes, you’ll need to go down stairs or through a hallway to exit — so stay put: protect your head and neck, crawl under a solid table, and hold onto its legs tightly. In single-story homes, older brick buildings, or makeshift houses without seismic protection, the exit is just a few steps away — so leave immediately. Under no circumstances should you jump from heights, use elevators, or try to run down stairs while the ground is shaking. **Low-ROI detour:** Move “First, figure out what kind of building you’re in during an earthquake: if it meets seismic safety standards, stay right where you are; if it’s an old structure prone to collapse, head outside right away.” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “First, determine what kind of building you’re in. For structures built after 2001 that meet seismic codes, you’ll need to go down stairs or through a hallway to exit — so stay put: protect your head and neck, crawl under a solid table, and hold onto its legs tightly. In single-story homes, older brick buildings, or makeshift houses without seismic protection, the exit is just a few steps away — so leave immediately. Under no circumstances should you jump from heights, use elevators, or try to run down stairs while the ground is shaking.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [中国地震局（安徽省地震局制作）. 地震来了，是躲还是跑？（科普视频，字幕转录）.](https://www.cea.gov.cn/cea/dzpd/dzcs/5537260/index.html); [Armenian HK, Noji EK, Oganesian AP (1992). A case-control study of injuries arising from the earthquake in Armenia, 1988. Bulletin of the World Health Organization, 70(2), 251-257.](https://europepmc.org/article/MED/1600585); [US FEMA Ready.gov. Earthquakes.](https://www.ready.gov/earthquakes); [Mahue-Giangreco M, Mack W, Seligson H, Bourque LB (2001). Risk factors associated with moderate and serious injuries attributable to the 1994 Northridge Earthquake. Annals of Epidemiology, 11(5), 347-357.](https://doi.org/10.1016/s1047-2797(01)00220-4) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-031 — When encountering bears, wild boars, or packs of wild dogs, don’t run, don’t scream, don’t make eye contact — instead, turn sideways and back away slowly. Original title: 遇到熊、野猪、成群野狗，别跑，侧身慢慢退开 **Source text (English):** ### 31. When encountering bears, wild boars, or packs of wild dogs, don’t run, don’t scream, don’t make eye contact — instead, turn sideways and back away slowly. - Cost: No cost involved. When heading into the mountains, bring a hiking pole, hike in a group, and make noise so animals know you’re coming. The hardest part is staying put instead of running. - In plain terms: Never run — bears can sprint uphill or downhill just as fast as racehorses. Also, don’t climb trees; both black bears and brown bears are excellent climbers. Stand your ground and keep speaking to the bear in a low, calm voice. Once it stops moving, turn sideways and back away slowly. If a brown bear attacks, lie down and play dead: place your hands behind your neck and spread your legs apart. For black bear attacks, do not play dead — run toward a vehicle or building; if escape is impossible, fight back using whatever is at hand. In case of dog bites, follow the steps outlined in item 13. - Benefit: The original guidelines issued by the U.S. National Park Service on bear encounters contain six key points: “Do not run — bears can sprint uphill or downhill just as fast as racehorses.” “Stay calm; most bears have no interest in attacking and simply want to be left alone.” “Keep speaking to the bear in a low, steady voice.” “When the bear stops moving, turn sideways and back away slowly so you can keep watching it without tripping.” “Make yourself appear as large as possible.” “Do not climb trees — both grizzly bears and black bears are capable climbers.” In the event of a brown bear attack, “lie down and play dead, placing hands behind the neck and legs apart.” For black bear attacks, “do not play dead; run toward a vehicle or building, and if escape is impossible, fight back using any available object.” Dog bites should be treated according to item 13. - Evidence grade: B - Sources: US National Park Service. Staying Safe Around Bears. ; General Department of the National Administration of Disease Control and Prevention, General Office of the National Health Commission of China (NHC) (2023). Rabies Exposure Prevention and Handling Work Specifications (2023 Edition). - Notes: The Grade B rating applies solely to bear encounters. The advice regarding wild boars and packs of wild dogs — namely, “don’t run, back away slowly, and seek higher ground or obstacles for protection” — is based on anecdotal experience and is rated Grade C; no official recommendations from China’s forestry authorities or local agencies were identified for these scenarios. Never try to lure animals with food, approach them for photos, or bring dogs into mountainous areas inhabited by wild boars. In China, the primary bear species are black bears and brown bears; the decision to play dead or not depends on which species is involved. **Original text (Chinese):** ### 31. 遇到熊、野猪、成群野狗，别跑，侧身慢慢退开 - 成本：不花钱。进山带根登山杖，结伴走、出声走，让动物先知道你来了。难的是站住不跑。 - 说人话：别跑，熊上下坡都跑得像赛马。也别爬树，黑熊棕熊都会爬。站住，低声一直跟它说话，等它不动了再侧身慢慢退开。棕熊扑上来就趴下装死，双手扣在颈后、两腿分开。黑熊扑上来不装死，往车里或屋里跑，跑不掉就拿手边东西反击。被狗抓咬按第 13 条冲洗打针。 - 收益：美国国家公园管理局关于熊的原文有六句。一句是「不要跑，熊上下坡都能跑得像赛马一样快」。一句是「保持冷静，大多数熊不想攻击你，只想被放着不管」。一句是「用低沉的声音持续跟熊说话」。一句是「熊不动时，侧着身慢慢退开，这样既能盯着熊又不会绊倒」。一句是「让自己显得尽量大」。还有一句是「不要爬树，灰熊和黑熊都会爬树」。被棕熊攻击时「装死，趴着双手扣在颈后、双腿分开」。被黑熊攻击时「不要装死，逃向车或房子，逃不了就用手边任何东西反击」。被狗咬伤按第 13 条处理 - 证据等级：B - 来源：US National Park Service. Staying Safe Around Bears. ；国家疾控局综合司、国家卫生健康委办公厅 (2023). 狂犬病暴露预防处置工作规范（2023 年版）. - 备注：B 级只对应熊。野猪和野狗的「不跑、慢退、找高处或者障碍物挡」是经验，算 C 级，国家林草局和地方林草的官方提示本次未找到。不要拿食物引，不要凑近拍照，不要带狗进有野猪的山。中国的熊多是黑熊和棕熊，装死还是不装死，按这两种分开看。 **Evidence:** B. The Grade B rating applies solely to bear encounters. The advice regarding wild boars and packs of wild dogs — namely, “don’t run, back away slowly, and seek higher ground or obstacles for protection” — is based on anecdotal experience and is rated Grade C; no official recommendations from China’s forestry authorities or local agencies were identified for these scenarios. Never try to lure animals with food, approach them for photos, or bring dogs into mountainous areas inhabited by wild boars. In China, the primary bear species are black bears and brown bears; the decision to play dead or not depends on which species is involved. **Source summary:** Never run — bears can sprint uphill or downhill just as fast as racehorses. Also, don’t climb trees; both black bears and brown bears are excellent climbers. Stand your ground and keep speaking to the bear in a low, calm voice. Once it stops moving, turn sideways and back away slowly. If a brown bear attacks, lie down and play dead: place your hands behind your neck and spread your legs apart. For black bear attacks, do not play dead — run toward a vehicle or building; if escape is impossible, fight back using whatever is at hand. In case of dog bites, follow the steps outlined in item 13. **Low-ROI detour:** Move “When encountering bears, wild boars, or packs of wild dogs, don’t run, don’t scream, don’t make eye contact — instead, turn sideways and back away slowly.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Never run — bears can sprint uphill or downhill just as fast as racehorses. Also, don’t climb trees; both black bears and brown bears are excellent climbers. Stand your ground and keep speaking to the bear in a low, calm voice. Once it stops moving, turn sideways and back away slowly. If a brown bear attacks, lie down and play dead: place your hands behind your neck and spread your legs apart. For black bear attacks, do not play dead — run toward a vehicle or building; if escape is impossible, fight back using whatever is at hand. In case of dog bites, follow the steps outlined in item 13.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [US National Park Service. Staying Safe Around Bears.](https://www.nps.gov/subjects/bears/safety.htm); [国家疾控局综合司、国家卫生健康委办公厅 (2023). 狂犬病暴露预防处置工作规范（2023 年版）.](https://www.ndcpa.gov.cn/jbkzzx/c100014/common/content/content_1706569159854649344.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-032 — If caught in a thunderstorm outdoors, get into a hard-topped vehicle or building; avoid ridges, lone trees, water surfaces, and metal objects Original title: 野外遇上雷雨，钻进有硬顶的车或建筑，避开山脊、孤树、水面和金属 **Source text (English):** ### 32. If caught in a thunderstorm outdoors, get into a hard-topped vehicle or building; avoid ridges, lone trees, water surfaces, and metal objects - Cost: No monetary cost. The downside is that your trip gets interrupted for at least half an hour. The real challenge is actually turning back when the thunder is still far away. - In plain terms: There is no safe spot outdoors during a thunderstorm. You must get into a hard-topped vehicle or building; convertibles and motorcycles do not qualify. Tents, gazebos, areas under trees, or rocky outcrops also do not count as shelter. Stay away from open areas, mountain ridges and peaks, isolated tall trees, water surfaces, and metal railings or poles. If a group cannot all fit together, spread out rather than huddling close. Begin retreating the moment you hear thunder; it is only safe to leave 30 minutes after the final clap of thunder. - Benefit: There is no safe spot outdoors during a thunderstorm. It is only safe to leave 30 minutes after the final clap of thunder. - Evidence grade: B - Sources: National Weather Service. Outdoor lightning safety: "There is no safe place outside when thunderstorms are in the area" "Avoid open fields, the top of a hill or a ridge top. Stay away from tall, isolated trees or other tall objects" "Stay away from water, wet items, such as ropes, and metal objects, such as fences and poles"; "If you are in a group, spread out to avoid the current traveling between group members"; Resume activity "Wait 30 minutes until after the last rumble of thunder". - Notes: Tents, gazebos, areas under trees, and rocky outcrops do not qualify as shelters. Hard-topped cars do count, but convertibles and motorcycles do not. Start retreating the instant you hear thunder; do not wait until rain begins to fall. **Original text (Chinese):** ### 32. 野外遇上雷雨，钻进有硬顶的车或建筑，避开山脊、孤树、水面和金属 - 成本：不花钱。代价是行程被打断半小时以上。难的是雷声还远的时候就肯往回走。 - 说人话：雷暴范围内的户外没有安全的地方。钻进硬顶的车或者建筑，敞篷车、摩托、帐篷、凉亭、树下、突出的岩石下面都不算。避开开阔地、山脊山顶、孤立的大树、水面和铁栏杆。一群人走不了就散开站。听见雷就撤，最后一声雷过去 30 分钟才算安全。 - 收益：雷暴范围内的户外没有安全的地方。最后一声雷响过 30 分钟，才算安全 - 证据等级：B - 来源：美国国家气象局. 户外雷电安全：「There is no safe place outside when thunderstorms are in the area」「Avoid open fields, the top of a hill or a ridge top. Stay away from tall, isolated trees or other tall objects」「Stay away from water, wet items, such as ropes, and metal objects, such as fences and poles」；实在走不了时「If you are in a group, spread out to avoid the current traveling between group members」；恢复活动「Wait 30 minutes until after the last rumble of thunder」. - 备注：帐篷、凉亭、树下、岩石突出部都不算掩体。硬顶汽车算，敞篷车和摩托不算。听见雷就开始撤，不要等雨下下来。 **Evidence:** B. Tents, gazebos, areas under trees, and rocky outcrops do not qualify as shelters. Hard-topped cars do count, but convertibles and motorcycles do not. Start retreating the instant you hear thunder; do not wait until rain begins to fall. **Source summary:** There is no safe spot outdoors during a thunderstorm. You must get into a hard-topped vehicle or building; convertibles and motorcycles do not qualify. Tents, gazebos, areas under trees, or rocky outcrops also do not count as shelter. Stay away from open areas, mountain ridges and peaks, isolated tall trees, water surfaces, and metal railings or poles. If a group cannot all fit together, spread out rather than huddling close. Begin retreating the moment you hear thunder; it is only safe to leave 30 minutes after the final clap of thunder. **Low-ROI detour:** Move “If caught in a thunderstorm outdoors, get into a hard-topped vehicle or building; avoid ridges, lone trees, water surfaces, and metal objects” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “There is no safe spot outdoors during a thunderstorm. You must get into a hard-topped vehicle or building; convertibles and motorcycles do not qualify. Tents, gazebos, areas under trees, or rocky outcrops also do not count as shelter. Stay away from open areas, mountain ridges and peaks, isolated tall trees, water surfaces, and metal railings or poles. If a group cannot all fit together, spread out rather than huddling close. Begin retreating the moment you hear thunder; it is only safe to leave 30 minutes after the final clap of thunder.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** 美国国家气象局. 户外雷电安全：「There is no safe place outside when thunderstorms are in the area」「Avoid open fields, the top of a hill or a ridge top. Stay away from tall, isolated trees or other tall objects」「Stay away from water, wet items, such as ropes, and metal objects, such as fences and poles」; 实在走不了时「If you are in a group, spread out to avoid the current traveling between group members」; [恢复活动「Wait 30 minutes until after the last rumble of thunder」.](https://www.weather.gov/safety/lightning-outdoors) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-033 — Gradually increase your sleeping altitude when heading to high elevations; if symptoms worsen, descend immediately — don’t tough it out. Original title: 上高原按睡眠海拔（当晚睡在多高）慢慢升，症状加重就下撤，不要硬扛 **Source text (English):** ### 33. Gradually increase your sleeping altitude when heading to high elevations; if symptoms worsen, descend immediately — don’t tough it out. - Cost: It requires an extra day or two for acclimatization. Preventive medications are prescription-only, so you must consult a doctor before traveling. The main challenge is fitting these days into an otherwise tight itinerary. - In plain terms: This guideline focuses on sleeping altitude, not daytime elevation. Sleeping above 2,450 meters already poses a risk of altitude sickness. Once above 3,000 meters, you should only raise your nighttime altitude by 500 meters per night, allowing an additional day of acclimatization for every 1,000-meter increase. Symptoms such as headache, nausea, unsteady gait, altered mental state, or shortness of breath even at rest indicate the need to descend. Descending takes priority over oxygen therapy or medication. - Benefit: Sleeping above 2,450 meters increases the risk of altitude sickness. Without prompt descent, high-altitude cerebral edema and pulmonary edema — fluid buildup in the brain and lungs — can be fatal. - Evidence grade: A - Sources: U.S. Centers for Disease Control and Prevention. Yellow Book High Altitude Travel and Altitude Sickness: "Any unacclimatized traveler proceeding to a sleeping altitude of ≥2,450 m (≥8,000 ft)—and sometimes lower—is at risk for altitude illness"; Ascent rate "500 m (1,650 ft) per night in sleeping altitude once above 3,000 m (9,800 ft)" 1000 meters plus acclimatization day; Acetazolamide prophylaxis "125 mg twice a day; 250 mg twice a day if >100 kg body weight"; "If symptoms become worse despite rest or treatment at the same elevation" must be withdrawn. ; Wilderness & Environmental Medicine (2024). Clinical Practice Guidelines for the Prevention, Diagnosis, and Treatment of Acute Mountain Sickness (2024 Update). Wilderness & Environmental Medicine. - Notes: The rule specifically refers to sleeping altitude, not daytime elevation. Headache, nausea, unsteadiness, confusion, or breathlessness at rest are clear signs to descend. Descending should always come before oxygen use or medication; continuing upward while on oxygen is unsafe. **Original text (Chinese):** ### 33. 上高原按睡眠海拔（当晚睡在多高）慢慢升，症状加重就下撤，不要硬扛 - 成本：多花一到两天做适应。预防药是处方药，要在出发前问医生。难的是行程排得紧时还肯留出这几天。 - 说人话：算的是睡在多高，不是白天到过多高。睡在 2450 米以上就有高原病风险。过了 3000 米之后，每晚睡觉的高度只往上加 500 米，每升 1000 米多留一天适应。头痛加恶心、走路打晃、意识变化，或者不动也喘不上气，就往下走。下撤排在吸氧和吃药前面。 - 收益：睡在 2450 米以上就有高原病风险。高原脑水肿和肺水肿（脑子和肺里积水），不及时往低处撤会死 - 证据等级：A - 来源：美国疾病控制与预防中心. 黄皮书·高海拔旅行与高原病：「Any unacclimatized traveler proceeding to a sleeping altitude of ≥2,450 m (≥8,000 ft)—and sometimes lower—is at risk for altitude illness」；上升速度「500 m (1,650 ft) per night in sleeping altitude once above 3,000 m (9,800 ft)」，每上升 1000 米加一天适应日；乙酰唑胺预防「125 mg twice a day; 250 mg twice a day if >100 kg body weight」；「If symptoms become worse despite rest or treatment at the same elevation」必须下撤. ；荒野医学会 (2024). 急性高原病预防、诊断与治疗临床实践指南（2024 更新）. Wilderness & Environmental Medicine. - 备注：算的是「睡在多高」，不是白天到过多高。头痛加恶心、走路打晃、意识变化，或者不动也喘不上气，都是往下走的信号。下撤优先于吸氧和吃药，吸着氧继续往上是错的。 **Evidence:** A. The rule specifically refers to sleeping altitude, not daytime elevation. Headache, nausea, unsteadiness, confusion, or breathlessness at rest are clear signs to descend. Descending should always come before oxygen use or medication; continuing upward while on oxygen is unsafe. **Source summary:** This guideline focuses on sleeping altitude, not daytime elevation. Sleeping above 2,450 meters already poses a risk of altitude sickness. Once above 3,000 meters, you should only raise your nighttime altitude by 500 meters per night, allowing an additional day of acclimatization for every 1,000-meter increase. Symptoms such as headache, nausea, unsteady gait, altered mental state, or shortness of breath even at rest indicate the need to descend. Descending takes priority over oxygen therapy or medication. **Low-ROI detour:** Move “Gradually increase your sleeping altitude when heading to high elevations; if symptoms worsen, descend immediately — don’t tough it out.” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “This guideline focuses on sleeping altitude, not daytime elevation. Sleeping above 2,450 meters already poses a risk of altitude sickness. Once above 3,000 meters, you should only raise your nighttime altitude by 500 meters per night, allowing an additional day of acclimatization for every 1,000-meter increase. Symptoms such as headache, nausea, unsteady gait, altered mental state, or shortness of breath even at rest indicate the need to descend. Descending takes priority over oxygen therapy or medication.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** 美国疾病控制与预防中心. 黄皮书·高海拔旅行与高原病：「Any unacclimatized traveler proceeding to a sleeping altitude of ≥2,450 m (≥8,000 ft)—and sometimes lower—is at risk for altitude illness」; 上升速度「500 m (1,650 ft) per night in sleeping altitude once above 3,000 m (9,800 ft)」，每上升 1000 米加一天适应日; 乙酰唑胺预防「125 mg twice a day; 250 mg twice a day if >100 kg body weight」; [「If symptoms become worse despite rest or treatment at the same elevation」必须下撤.](https://www.cdc.gov/yellow-book/hcp/environmental-hazards-risks/high-altitude-travel-and-altitude-illness.html); [荒野医学会 (2024). 急性高原病预防、诊断与治疗临床实践指南（2024 更新）. Wilderness & Environmental Medicine.](https://doi.org/10.1016/j.wem.2023.05.013) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-034 — To remove a tick, use fine-point tweezers to pull it straight out along the skin — don’t apply oil, don’t use heat Original title: 被蜱虫叮住，用尖头镊子贴着皮肤稳稳拉出来，别涂油别用火烧 **Source text (English):** ### 34. To remove a tick, use fine-point tweezers to pull it straight out along the skin — don’t apply oil, don’t use heat - Cost: A pair of fine-point tweezers. - In plain terms: Use fine-point tweezers to grasp the tick’s head right against the skin, then pull steadily outward. Never apply oil, use heat, or yank sideways — doing so can force infectious fluids into the skin and often leaves the tick’s mouthparts embedded. After removal, write down the date. If you develop fever, rash, or fatigue in the following weeks, be sure to mention the tick bite to your doctor. - Benefit: Applying oil, using heat, or pulling sideways can provoke the tick to release infectious fluids into the skin. Those actions also raise the risk of leaving its mouthparts stuck inside. In China, tick-borne severe fever with thrombocytopenia syndrome led to 6,602 reported cases and 306 deaths in 2024 — the highest totals on record. From 2010 through 2024, the average fatality rate stood at 4.79%, rising with age; for those over 85 it reached 9.15%. - Evidence grade: B - Sources: U.S. Centers for Disease Control and Prevention. After a tick bite: "Grasp the tick as close to the skin's surface as possible using clean fine-tipped tweezers" "Pull tick away from the skin with steady, even pressure" "Do not use petroleum jelly, heat, nail polish, or other substances to try and make the tick detach from the skin. This may agitate the tick and force infected fluid from the tick into the skin". ; Ren Q et al. (2026). Epidemiological characteristics of severe fever with thrombocytopenia syndrome (SFTS) in China, 2010–2024: a fifteen-year national surveillance analysis. BMC Infectious Diseases 26:1497: "The number of reported cases (6,602 cases) and deaths (306 cases) in 2024 were both the highest levels since the discovery of this disease""The average CFR was 4.79%, and the CFR increased with age, reaching 9.15% among those aged 85 years and above". - Notes: Be sure to note the date of removal. Should fever, rash, or fatigue appear in the weeks that follow, inform your doctor about the tick bite — otherwise it may be misdiagnosed as a common cold. **Original text (Chinese):** ### 34. 被蜱虫叮住，用尖头镊子贴着皮肤稳稳拉出来，别涂油别用火烧 - 成本：一把尖头镊子。 - 说人话：用尖头镊子贴着皮肤夹住蜱的头部，稳稳地朝外拉出来。别涂油，别用火烧，别扭着拽，那会刺激它把带病原体的体液挤进皮肤，还容易把口器留在肉里。拔完记下日期。之后几周里发烧、起疹、乏力，看病时主动说被蜱咬过。 - 收益：涂油、用火烧、扭着拽，会刺激蜱虫，把带病原体的体液挤进皮肤。这么做也容易把它扎在肉里的那部分嘴（口器）留在里面。蜱虫在中国传的发热伴血小板减少综合征，2024 年全国报告 6602 例、死亡 306 例，都是发现这种病以来最多的一年。2010 到 2024 年平均病死率 4.79%，年纪越大越高，85 岁以上是 9.15% - 证据等级：B - 来源：美国疾病控制与预防中心. 被蜱叮咬之后：「Grasp the tick as close to the skin's surface as possible using clean fine-tipped tweezers」「Pull tick away from the skin with steady, even pressure」「Do not use petroleum jelly, heat, nail polish, or other substances to try and make the tick detach from the skin. This may agitate the tick and force infected fluid from the tick into the skin」. ；Ren Q 等 (2026). Epidemiological characteristics of severe fever with thrombocytopenia syndrome (SFTS) in China, 2010–2024: a fifteen-year national surveillance analysis. BMC Infectious Diseases 26:1497：「The number of reported cases (6,602 cases) and deaths (306 cases) in 2024 were both the highest levels since the discovery of this disease」「The average CFR was 4.79%, and the CFR increased with age, reaching 9.15% among those aged 85 years and above」. - 备注：拔完把日期记下来。之后几周里发烧、起皮疹、乏力，看病时主动说被蜱咬过。医生不问、你不说，很容易被按感冒处理。 **Evidence:** B. Be sure to note the date of removal. Should fever, rash, or fatigue appear in the weeks that follow, inform your doctor about the tick bite — otherwise it may be misdiagnosed as a common cold. **Source summary:** Use fine-point tweezers to grasp the tick’s head right against the skin, then pull steadily outward. Never apply oil, use heat, or yank sideways — doing so can force infectious fluids into the skin and often leaves the tick’s mouthparts embedded. After removal, write down the date. If you develop fever, rash, or fatigue in the following weeks, be sure to mention the tick bite to your doctor. **Low-ROI detour:** Move “To remove a tick, use fine-point tweezers to pull it straight out along the skin — don’t apply oil, don’t use heat” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Use fine-point tweezers to grasp the tick’s head right against the skin, then pull steadily outward. Never apply oil, use heat, or yank sideways — doing so can force infectious fluids into the skin and often leaves the tick’s mouthparts embedded. After removal, write down the date. If you develop fever, rash, or fatigue in the following weeks, be sure to mention the tick bite to your doctor.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [美国疾病控制与预防中心. 被蜱叮咬之后：「Grasp the tick as close to the skin's surface as possible using clean fine-tipped tweezers」「Pull tick away from the skin with steady, even pressure」「Do not use petroleum jelly, heat, nail polish, or other substances to try and make the tick detach from the skin. This may agitate the tick and force infected fluid from the tick into the skin」.](https://www.cdc.gov/ticks/after-a-tick-bite/index.html); [Ren Q 等 (2026). Epidemiological characteristics of severe fever with thrombocytopenia syndrome (SFTS) in China, 2010–2024: a fifteen-year national surveillance analysis. BMC Infectious Diseases 26:1497：「The number of reported cases (6,602 cases) and deaths (306 cases) in 2024 were both the highest levels since the discovery of this disease」「The average CFR was 4.79%, and the CFR increased with age, reaching 9.15% among those aged 85 years and above」.](https://doi.org/10.1186/s12879-026-14066-z) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-035 — Always boil any water taken from the wild before drinking it; one minute of boiling is sufficient — there’s no need to extend the time just because you’re at high altitude. Original title: 野外的水一律烧开再喝，滚开一分钟就够，不用因为海拔高多煮 **Source text (English):** ### 35. Always boil any water taken from the wild before drinking it; one minute of boiling is sufficient — there’s no need to extend the time just because you’re at high altitude. - Cost: You’ll need to carry extra weight in the form of a stove and fuel. - In plain terms: Any microbes capable of causing illness through water are killed within seconds at boiling temperature. Boiling for an additional minute simply provides a safety margin for any possible oversight; it isn’t necessary to prolong the process at higher elevations. If boiling isn’t feasible, use a filter or chemical purification tablets instead — each method has its own limitations regarding which pathogens they can eliminate. Even crystal-clear streams and meltwater can harbor parasites. - Benefit: All microbes that can cause disease via water are inactivated within seconds at boiling temperature. The belief that water fails to reach a safe temperature at high altitudes is a common misconception. - Evidence grade: B - Sources: Centers for Disease Control and Prevention. Yellow Book Travelers' Water Disinfection: "All organisms that may cause illness from drinking water are killed within seconds at boiling temperature" "CDC recommends that travelers boil water for a full minute to account for user variability in identifying boiling points and to add a margin of safety" "Although the boiling point for water decreases with increasing elevation, at common travel elevations the temperature needed to achieve boiling is still well above the temperature required to inactivate enteric pathogens". - Notes: The same page also notes that boiling isn’t strictly mandatory: maintaining water at 60°C for 30 minutes achieves the same effect, and boiling simply offers a visible endpoint without needing a thermometer. Filters and chemical tablets each have their own gaps in pathogen coverage, so boiling remains preferable when possible. Just because water appears clear doesn’t mean it’s free of parasites — appearance alone is no reliable indicator. **Original text (Chinese):** ### 35. 野外的水一律烧开再喝，滚开一分钟就够，不用因为海拔高多煮 - 成本：多背一套炉具和燃料的重量。 - 说人话：所有能靠喝水致病的微生物，在沸点温度下几秒就死了。再滚一分钟，只是给「看走眼」留的余量，不用因为海拔高就多煮。烧不了就用过滤器或者消毒片，这两样各有覆盖不到的病原体，能烧还是烧。看着清澈的溪水、雪水一样可能有寄生虫。 - 收益：所有能靠喝水致病的微生物，在水烧开的温度下几秒就被杀死（灭活）。「高海拔水烧不到位」是常见误解 - 证据等级：B - 来源：美国疾病控制与预防中心. 黄皮书·旅行者的水消毒：「All organisms that may cause illness from drinking water are killed within seconds at boiling temperature」「CDC recommends that travelers boil water for a full minute to account for user variability in identifying boiling points and to add a margin of safety」「Although the boiling point for water decreases with increasing elevation, at common travel elevations the temperature needed to achieve boiling is still well above the temperature required to inactivate enteric pathogens」. - 备注：同一页也写了不必真的烧开：60 ℃ 保持 30 分钟同样有效，烧开只是不用温度计就能看见的终点。烧不了就用过滤器或者化学消毒片，两者各有覆盖不到的病原体，能烧就烧。看起来清澈的溪水、雪水一样可能有寄生虫，别凭外观判断。 **Evidence:** B. The same page also notes that boiling isn’t strictly mandatory: maintaining water at 60°C for 30 minutes achieves the same effect, and boiling simply offers a visible endpoint without needing a thermometer. Filters and chemical tablets each have their own gaps in pathogen coverage, so boiling remains preferable when possible. Just because water appears clear doesn’t mean it’s free of parasites — appearance alone is no reliable indicator. **Source summary:** Any microbes capable of causing illness through water are killed within seconds at boiling temperature. Boiling for an additional minute simply provides a safety margin for any possible oversight; it isn’t necessary to prolong the process at higher elevations. If boiling isn’t feasible, use a filter or chemical purification tablets instead — each method has its own limitations regarding which pathogens they can eliminate. Even crystal-clear streams and meltwater can harbor parasites. **Low-ROI detour:** Move “Always boil any water taken from the wild before drinking it; one minute of boiling is sufficient — there’s no need to extend the time just because you’re at high altitude.” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Any microbes capable of causing illness through water are killed within seconds at boiling temperature. Boiling for an additional minute simply provides a safety margin for any possible oversight; it isn’t necessary to prolong the process at higher elevations. If boiling isn’t feasible, use a filter or chemical purification tablets instead — each method has its own limitations regarding which pathogens they can eliminate. Even crystal-clear streams and meltwater can harbor parasites.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [美国疾病控制与预防中心. 黄皮书·旅行者的水消毒：「All organisms that may cause illness from drinking water are killed within seconds at boiling temperature」「CDC recommends that travelers boil water for a full minute to account for user variability in identifying boiling points and to add a margin of safety」「Although the boiling point for water decreases with increasing elevation, at common travel elevations the temperature needed to achieve boiling is still well above the temperature required to inactivate enteric pathogens」.](https://www.cdc.gov/yellow-book/hcp/preparing-international-travelers/water-disinfection-for-travelers.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-036 — If a stranger demands money in a remote area, hand over cash, avoid any confrontation, note their features, and call police after escaping Original title: 荒郊野外被陌生人索财，钱给他，不动手，记特征，脱身后报警 **Source text (English):** ### 36. If a stranger demands money in a remote area, hand over cash, avoid any confrontation, note their features, and call police after escaping - Cost: The cash you have on you. The real challenge is keeping your temper in check. - In plain terms: Give him the money, do not fight back, and do not argue. By demanding a few hundred yuan, he is committing robbery — a crime punishable by at least three years up to ten years in prison. If he enters a residence, uses a weapon, or causes serious injury or death, the sentence rises to ten years or more, even life imprisonment or death. If you chase after him and strike him after he has taken the money, that is no longer considered self‑defence. Immediately after escaping, write down his appearance, accent, vehicle license plate, and the direction he fled, then call 110. - Benefit: Your life is far more valuable than a few hundred yuan. The offender is committing a serious crime for such a small amount. Article 263 of the Criminal Law states that anyone who robs public or private property by violence, coercion, or other means faces three to ten years in prison plus a fine; aggravating circumstances raise the penalty to ten years or more, even death. Article 20 limits self‑defence to stopping an ongoing unlawful attack; once the robber has taken the money and walked away, any retaliation is no longer justified. After escaping, record his description, speech patterns, vehicle details, and escape route, then call 110. - Evidence grade: C - Sources: National People's Congress (amended in 2020). Criminal Law (Article 20, Article 263). (Reprinted and integrated text by Beijing Municipal Public Security and Traffic Management Bureau) - Notes: The “C” rating reflects the lack of direct literature supporting the principle that “handing over money avoids danger”; the legal text merely outlines the offender’s risks and your boundaries. Never follow an attacker to a secluded spot to “get money,” never reveal your phone password, and never get into his vehicle. This advice is not an invitation to fight or to refrain from calling police; it applies only when you are physically threatened in a remote setting and must first pay to ensure your safety. In contrast, if someone online threatens to release private photos or videos, you must never pay — see Section 8, Item 32 for those cases. **Original text (Chinese):** ### 36. 荒郊野外被陌生人索财，钱给他，不动手，记特征，脱身后报警 - 成本：身上的现金。难的是压住火气。 - 说人话：钱给他，不动手，不还嘴。对方为几百块冒的是抢劫罪：三年以上十年以下起步，入户、持枪、致人重伤死亡的十年以上，直到死刑。他拿了钱转身走，你追上去打就不再算正当防卫。脱身后立刻记下体貌、口音、车牌和逃跑方向，打 110。 - 收益：命比钱贵，对方为几百元冒的是重罪。刑法第二百六十三条规定，以暴力、胁迫或者其他方法抢劫公私财物的，处三年以上十年以下有期徒刑并处罚金。持枪、入户、致人重伤死亡等情形，判十年以上直至死刑。刑法第二十条的正当防卫只保护「制止正在进行的不法侵害」。对方拿了钱转身走，你追上去打就不再是防卫。脱身后立刻记下体貌、口音、车牌、逃跑方向，打 110 - 证据等级：C - 来源：全国人大 (2020 年修正). 刑法（第二十条、第二百六十三条）. （北京市公安交管局转载整合文本） - 备注：C 级原因是「给钱不对抗更安全」没有直接文献，法条只说明对方的风险和你的边界。不要跟去偏僻处「取钱」。不要交手机密码。不要上对方的车。先给钱只限当面被堵住、人身安全受威胁的场合，脱身后照样报警。网上被人拿隐私照片、裸聊录像来要钱是反过来的，一分钱都不能给，见第 8 节第 32 条（对方拿把柄来要钱）。别指望随身带的甩棍、电击器、匕首，带着出门本身就会被罚，见第 9 节第 26 条（别为了防身买甩棍、电击器）。 **Evidence:** C. The “C” rating reflects the lack of direct literature supporting the principle that “handing over money avoids danger”; the legal text merely outlines the offender’s risks and your boundaries. Never follow an attacker to a secluded spot to “get money,” never reveal your phone password, and never get into his vehicle. This advice is not an invitation to fight or to refrain from calling police; it applies only when you are physically threatened in a remote setting and must first pay to ensure your safety. In contrast, if someone online threatens to release private photos or videos, you must never pay — see Section 8, Item 32 for those cases. **Source summary:** Give him the money, do not fight back, and do not argue. By demanding a few hundred yuan, he is committing robbery — a crime punishable by at least three years up to ten years in prison. If he enters a residence, uses a weapon, or causes serious injury or death, the sentence rises to ten years or more, even life imprisonment or death. If you chase after him and strike him after he has taken the money, that is no longer considered self‑defence. Immediately after escaping, write down his appearance, accent, vehicle license plate, and the direction he fled, then call 110. **Low-ROI detour:** Move “If a stranger demands money in a remote area, hand over cash, avoid any confrontation, note their features, and call police after escaping” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Give him the money, do not fight back, and do not argue. By demanding a few hundred yuan, he is committing robbery — a crime punishable by at least three years up to ten years in prison. If he enters a residence, uses a weapon, or causes serious injury or death, the sentence rises to ten years or more, even life imprisonment or death. If you chase after him and strike him after he has taken the money, that is no longer considered self‑defence. Immediately after escaping, write down his appearance, accent, vehicle license plate, and the direction he fled, then call 110.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-032; 09-026 **Source links:** [全国人大 (2020 年修正). 刑法（第二十条、第二百六十三条）.](https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-037 — If you stumble upon a group fight, walk away immediately — don’t try to break it up, don’t stand around watching, and don’t pick up any weapons on the ground. If you want to call the police, retreat to a safe distance and dial 110. Original title: 撞见一群人打架，退开走人，别上去拉架、别围观、别捡地上的家伙；要报警就退到安全距离打 110 **Source text (English):** ### 37. If you stumble upon a group fight, walk away immediately — don’t try to break it up, don’t stand around watching, and don’t pick up any weapons on the ground. If you want to call the police, retreat to a safe distance and dial 110. - Cost: No money is required. The hard part is resisting the urge to step in and the temptation to watch from the sidelines. After calling, you might be asked to give a statement later; at most, this takes half a day. - In plain terms: If you intervene, your actions shift from “trying to calm things down” to “taking part in a fight.” Participating in a group brawl can land you in prison for up to three years; if many people are involved, it happens on a road, or weapons are used, the sentence rises to three to ten years. Watching isn’t worth it either — the more onlookers there are, the messier the scene gets, and you’re more likely to get hurt. The right move is to walk away. If you do want to call the police, step back to a safe spot and dial 110, clearly stating the location, how many people are involved, whether anyone is carrying knives or sticks, and if anyone has collapsed. - Benefit: Article 292 of the Criminal Law states: “Those who lead or actively take part in group brawls shall be sentenced to up to three years in prison, criminal detention, or surveillance.” If the brawls happen repeatedly, involve many people, have a big social impact, occur in public spaces or on busy roads, or involve weapons, the punishment rises to three to ten years. If such fights cause serious injury or death, perpetrators are charged under laws on intentional injury or homicide. The Public Security Administration Punishment Law also sets penalties: assaulting others brings a detention of five to ten days plus fines of 500 to 1,000 yuan. Group fights handled as hooliganism can lead to up to fifteen days in jail and fines up to 2,000 yuan. Guideline 5 of the “Opinions on Properly Applying Self‑Defence” says unlawful attacks include those aimed at you, at the public, or at others. Guideline 9 adds that if one side starts the fight with excessive force, or continues attacking even after the other side tries to avoid conflict, the responding party is usually considered acting in self‑defence. - Evidence grade: B - Sources: National People's Congress (1997). Criminal Law (Articles 232, 234, 292, 305, 310). ; National People's Congress Standing Committee (2025). Public Security Administration Punishment Law (Revised in 2025, Article 30, 51). ; Supreme People's Court of China, Supreme People's Procuratorate of China, Ministry of Public Security of China (2020). Guidance on the application of the legitimate defense system in accordance with the law (Fa Fa [2020] No. 31, Articles 5, 9). ; National People’s Congress (2018). Criminal Procedure Law (revised in 2018, Articles 62, 110, 111, 193). Full text reproduced by the People’s Procuratorate of Ningxia Hui Autonomous Region - Notes: This grade is B because part of the consequences are backed by clear legal text, but the advice “walk away and call the police instead of intervening” isn’t directly stated in any official rule — it’s inferred from those statutes and from how group fights are judged. Saying “I was just trying to mediate” isn’t a shield; what matters is whether you actually took part and whom you hit. If an attacker is already down or has fled, chasing them to hit them no longer counts as self‑defence. Legally, you may intervene if you see someone being unilaterally beaten; self‑defence protects not only you but also others. Yet stepping in bare‑handed usually just adds another casualty. Calling for help, recording from afar, and calling police are far more effective. The safest choice here is “don’t intervene, don’t watch.” The benefit of calling 110 mainly helps the victim on the ground; overall, this entry offers one of the lowest net benefits in the book, so you must weigh whether the time investment is worth it. You should know a few key facts first. There is already a legal duty to testify: Article 62 of the Criminal Procedure Law says anyone aware of a case must testify; not calling police doesn’t erase that duty. In cases involving serious injury or death, police can still identify witnesses from surveillance footage, so standing around watching actually makes you more likely to be recorded. Authorities “must keep the identity of anonymous callers confidential” (Article 111). Simply stating the location, number of people, and whether weapons are present is enough — you needn’t stay on the scene. Only if a court summons you to testify without a valid reason and you refuse can you face up to ten days in detention (Article 193); ordinary bystanders rarely reach that point. Not calling police isn’t illegal: Article 110 of the Criminal Procedure Law mentions a “right and duty” without any penalty, and no criminal law punishes ordinary citizens for not reporting what they see, so walking away is perfectly legal. Two actions after walking away would cross the line: helping hide someone or giving false testimony to protect them (Article 310 of the Criminal Law, up to three years; serious cases bring three to ten years); and deliberately giving false testimony when called as a witness (Article 305, up to three years; serious cases up to seven years). Staying silent or telling the truth is fine; fabricating stories is not. If you yourself get caught in a fight, see Section 8, Item 10; if a stranger demands money, see Item 36 of this section; for costs after helping an injured person, see Item 39. **Original text (Chinese):** ### 37. 撞见一群人打架，退开走人，别上去拉架、别围观、别捡地上的家伙；要报警就退到安全距离打 110 - 成本：不花钱。难的是忍住上前拉一把、以及站着看热闹这两种冲动。报警之后可能被回访做一次笔录，最多搭进半天。 - 说人话：你一动手，劝架就成了参加打架。参加聚众斗殴判 3 年以下，人多、在马路上、拿了家伙的判 3 到 10 年。围观也容易被误伤。该做的是退开走人。愿意报警就退到安全距离打 110，说清地点、几个人、有没有拿刀棍、有没有人躺下不动。 - 收益：刑法第二百九十二条：「聚众斗殴的，对首要分子和其他积极参加的，处三年以下有期徒刑、拘役或者管制」。多次聚众斗殴的，人数多规模大社会影响恶劣的，在公共场所或者交通要道造成社会秩序严重混乱的，持械的，「处三年以上十年以下有期徒刑」。「聚众斗殴，致人重伤、死亡的」，按故意伤害罪、故意杀人罪定罪处罚。治安管理处罚法也有罚则。殴打他人，拘留 5 到 10 日并罚 500 到 1000 元。结伙斗殴按寻衅滋事处理，最高拘留 15 日并罚 2000 元。《关于依法适用正当防卫制度的指导意见》第 5 条：不法侵害「既包括针对本人的不法侵害，也包括危害国家、公共利益或者针对他人的不法侵害」。该意见第 9 条：一方先动手且手段明显过激，或者一方先动手、在对方努力避免冲突的情况下仍继续侵害的，还击一方一般应当认定为防卫行为 - 证据等级：B - 来源：全国人大 (1997). 刑法（第二百三十二、二百三十四、二百九十二、三百零五、三百一十条）. ；全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第三十、五十一条）. ；最高人民法院、最高人民检察院、公安部 (2020). 关于依法适用正当防卫制度的指导意见（法发〔2020〕31 号，第 5、9 条）. ；全国人大 (2018). 刑事诉讼法（2018 年修订，第六十二、一百一十、一百一十一、一百九十三条）. 宁夏回族自治区人民检察院转载全文 - 备注：定 B 是因为后果那一半有硬条文，但「退开报警、不上手拉架」这一步没有官方原文，是从条文和「互殴怎么认定」推出来的。「我是来劝架的」不是护身符，认定看的是你动没动手、打了谁。对方已经倒地或者跑了，你还追上去打，就不再算防卫。看到有人被围着单方面挨打，法律上你确实可以制止。正当防卫保护的不只是自己，也包括别人。但徒手上去多半只是再添一个伤员。喊人、远远录像、报警更管用。「不上手、不围观」对你只有好处。打 110 的好处主要落在地上那个人身上，属于本书受益人里最低的那一档，愿不愿意花这个时间你自己权衡。权衡之前要知道几件事。作证义务本来就有：刑诉法第六十二条写明，凡是知道案件情况的人都有作证的义务，不打这个电话它也不会消失。出了重伤或者人命，警方调监控照样找到在场的人，站着围观反而最容易被登记。报案人不愿公开姓名的，办案机关「应当为他保守秘密」（第一百一十一条）。说清地点、人数、有没有拿家伙就可以挂，不必留在原地。会走到训诫或者十日以下拘留的，是法院通知你出庭、你又拿不出正当理由还不肯作证（第一百九十三条），路人极少走到这一步。不报警本身不违法：刑诉法第一百一十条那句「有权利也有义务」没有罚则，刑法里也没有处罚普通人知情不报的罪名，走开是合法选项。走开之后的红线只有两条。一是事后帮着藏人或者作假证明包庇（刑法第三百一十条，3 年以下，情节严重 3 到 10 年）。二是被找去做证时故意作假证（第三百零五条，3 年以下，情节严重 3 到 7 年）。沉默和如实说都没事，编话才有事。自己被卷进冲突见第 8 节第 10 条，被陌生人索财见本节第 36 条，救人受伤之后的钱见本节第 39 条。 **Evidence:** B. This grade is B because part of the consequences are backed by clear legal text, but the advice “walk away and call the police instead of intervening” isn’t directly stated in any official rule — it’s inferred from those statutes and from how group fights are judged. Saying “I was just trying to mediate” isn’t a shield; what matters is whether you actually took part and whom you hit. If an attacker is already down or has fled, chasing them to hit them no longer counts as self‑defence. Legally, you may intervene if you see someone being unilaterally beaten; self‑defence protects not only you but also others. Yet stepping in bare‑handed usually just adds another casualty. Calling for help, recording from afar, and calling police are far more effective. The safest choice here is “don’t intervene, don’t watch.” The benefit of calling 110 mainly helps the victim on the ground; overall, this entry offers one of the lowest net benefits in the book, so you must weigh whether the time investment is worth it. You should know a few key facts first. There is already a legal duty to testify: Article 62 of the Criminal Procedure Law says anyone aware of a case must testify; not calling police doesn’t erase that duty. In cases involving serious injury or death, police can still identify witnesses from surveillance footage, so standing around watching actually makes you more likely to be recorded. Authorities “must keep the identity of anonymous callers confidential” (Article 111). Simply stating the location, number of people, and whether weapons are present is enough — you needn’t stay on the scene. Only if a court summons you to testify without a valid reason and you refuse can you face up to ten days in detention (Article 193); ordinary bystanders rarely reach that point. Not calling police isn’t illegal: Article 110 of the Criminal Procedure Law mentions a “right and duty” without any penalty, and no criminal law punishes ordinary citizens for not reporting what they see, so walking away is perfectly legal. Two actions after walking away would cross the line: helping hide someone or giving false testimony to protect them (Article 310 of the Criminal Law, up to three years; serious cases bring three to ten years); and deliberately giving false testimony when called as a witness (Article 305, up to three years; serious cases up to seven years). Staying silent or telling the truth is fine; fabricating stories is not. If you yourself get caught in a fight, see Section 8, Item 10; if a stranger demands money, see Item 36 of this section; for costs after helping an injured person, see Item 39. **Source summary:** If you intervene, your actions shift from “trying to calm things down” to “taking part in a fight.” Participating in a group brawl can land you in prison for up to three years; if many people are involved, it happens on a road, or weapons are used, the sentence rises to three to ten years. Watching isn’t worth it either — the more onlookers there are, the messier the scene gets, and you’re more likely to get hurt. The right move is to walk away. If you do want to call the police, step back to a safe spot and dial 110, clearly stating the location, how many people are involved, whether anyone is carrying knives or sticks, and if anyone has collapsed. **Low-ROI detour:** Move “If you stumble upon a group fight, walk away immediately — don’t try to break it up, don’t stand around watching, and don’t pick up any weapons on the ground. If you want to call the police, retreat to a safe distance and dial 110.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If you intervene, your actions shift from “trying to calm things down” to “taking part in a fight.” Participating in a group brawl can land you in prison for up to three years; if many people are involved, it happens on a road, or weapons are used, the sentence rises to three to ten years. Watching isn’t worth it either — the more onlookers there are, the messier the scene gets, and you’re more likely to get hurt. The right move is to walk away. If you do want to call the police, step back to a safe spot and dial 110, clearly stating the location, how many people are involved, whether anyone is carrying knives or sticks, and if anyone has collapsed.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-010; 13-009; 13-036; 13-039 **Source links:** [全国人大 (1997). 刑法（第二百三十二、二百三十四、二百九十二、三百零五、三百一十条）.](https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml); [全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第三十、五十一条）.](https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml); [最高人民法院、最高人民检察院、公安部 (2020). 关于依法适用正当防卫制度的指导意见（法发〔2020〕31 号，第 5、9 条）.](https://www.court.gov.cn/zixun/xiangqing/251611.html); [全国人大 (2018). 刑事诉讼法（2018 年修订，第六十二、一百一十、一百一十一、一百九十三条）. 宁夏回族自治区人民检察院转载全文](https://www.nx.jcy.gov.cn/zwsy/qwfb/202011/t20201119_608817.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-038 — If you may have been exposed to HIV, get PEP within 72 hours — the sooner, the better Original title: 可能被 HIV 暴露了，72 小时内去拿阻断药，越早越好 **Source text (English):** ### 38. If you may have been exposed to HIV, get PEP within 72 hours — the sooner, the better - Cost: A full 28‑day course of PEP can cost thousands of yuan; in most regions it must be paid out‑of‑pocket. You’ll need to rush to a hospital that same night. The hardest part is admitting you might be infected and leaving right away. - In plain terms: If you suspect you’ve been exposed to HIV, 72 hours is the hard deadline — ideally you should start PEP within 2 hours. The medication must be taken for 28 consecutive days. After 72 hours this option is no longer available, so don’t wait until the next day to decide. - Benefit: The Beijing Municipal Government’s HIV‑prevention outreach defines this as “post‑exposure prophylaxis,” abbreviated PEP. It recommends starting preventive medication “as soon as possible, ideally within 2 hours and no later than 24 hours, but not after 72 hours,” and continuing for 28 days. Beyond 72 hours PEP is not advised. This strict timeline means that acting immediately versus waiting a night can produce completely different outcomes. - Evidence grade: B - Sources:Beijing Municipal People's Government. Can't tell the difference between before and after? Six questions and six answers to comprehensively understand HIV pre-exposure/post-exposure prophylaxis. ; China CDC Center for STD and AIDS Prevention and Control (2020). Technical Guidelines for HIV Post-Exposure Prophylaxis (Trial). - Notes: Where to obtain PEP: any designated HIV‑treatment clinic affiliated with the local Chinese CDC, usually under the Infectious Diseases or STD/HIV department. Many cities now offer 24‑hour clinics; in Chongqing, for example, 29 such clinics operate across 26 districts, 14 of which are open around the clock. Call the local CDC beforehand to find a clinic with PEP on hand — don’t waste time in the emergency room. Situations considered “exposures” include unprotected sex, a broken condom, needle sticks, or blood contact with mucous membranes; only a doctor can decide whether PEP is appropriate. The full 28‑day regimen must be completed; missing doses markedly reduces its effectiveness. Follow‑up testing is required at 4–6 weeks and at 3 months as directed by your physician. This is a remedial measure, not a substitute for regular prevention; for everyday safeguards and testing, see items 30 and 31 in Chapter 1 (consistent condom use and testing after high‑risk encounters). **Original text (Chinese):** ### 38. 可能被 HIV 暴露了，72 小时内去拿阻断药，越早越好 - 成本：一个 28 天疗程的药费上千元，多数地区自费。当晚就得跑一趟医院。难的是当场承认自己可能被传染，立刻出门。 - 说人话：怀疑自己被传染上艾滋病，72 小时是硬线，最好 2 小时内就吃上药。药要连吃 28 天。超过 72 小时这条路就没了，所以别等到第二天再决定。 - 收益：北京市人民政府防艾科普栏目的口径是：接触之后的预防用药叫暴露后预防（英文缩写 PEP），应「尽可能在 2 小时内进行预防性用药，最好在 24 小时内、不超过 72 小时」。还要「连续服用 28 天」。超过 72 小时就不再建议启动，这是一条硬时限 - 证据等级：B - 来源：北京市人民政府. 事前、事后分不清？六问六答全面了解艾滋病病毒暴露前/暴露后预防. ；中国疾病预防控制中心性病艾滋病预防控制中心 (2020). 艾滋病病毒暴露后预防技术指南（试用）. - 备注：去哪里拿：当地疾控中心指定的艾滋病定点医疗机构，通常挂感染科（性病艾滋病门诊）。不少城市已经建了 24 小时门诊，重庆的公开数据是 26 个区县 29 家门诊，其中 14 家全天候。去之前打当地疾控电话问哪家有药，别在急诊科耗时间。算「暴露」的情况包括没做防护的性行为、安全套破了、被针头扎到、血沾到黏膜上，到底用不用药由医生判断。药必须吃满 28 天，漏几次会让效果明显变差。之后按医嘱在第 4 至 6 周、3 个月复查。阻断药只是补救，日常预防和检测见第 1 节第 30、31 条（全程用安全套、有过高危行为就去查）。 **Evidence:** B. Where to obtain PEP: any designated HIV‑treatment clinic affiliated with the local Chinese CDC, usually under the Infectious Diseases or STD/HIV department. Many cities now offer 24‑hour clinics; in Chongqing, for example, 29 such clinics operate across 26 districts, 14 of which are open around the clock. Call the local CDC beforehand to find a clinic with PEP on hand — don’t waste time in the emergency room. Situations considered “exposures” include unprotected sex, a broken condom, needle sticks, or blood contact with mucous membranes; only a doctor can decide whether PEP is appropriate. The full 28‑day regimen must be completed; missing doses markedly reduces its effectiveness. Follow‑up testing is required at 4–6 weeks and at 3 months as directed by your physician. This is a remedial measure, not a substitute for regular prevention; for everyday safeguards and testing, see items 30 and 31 in Chapter 1 (consistent condom use and testing after high‑risk encounters). **Source summary:** If you suspect you’ve been exposed to HIV, 72 hours is the hard deadline — ideally you should start PEP within 2 hours. The medication must be taken for 28 consecutive days. After 72 hours this option is no longer available, so don’t wait until the next day to decide. **Low-ROI detour:** Move “If you may have been exposed to HIV, get PEP within 72 hours — the sooner, the better” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If you suspect you’ve been exposed to HIV, 72 hours is the hard deadline — ideally you should start PEP within 2 hours. The medication must be taken for 28 consecutive days. After 72 hours this option is no longer available, so don’t wait until the next day to decide.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** chapter:01 **Source links:** [北京市人民政府. 事前、事后分不清？六问六答全面了解艾滋病病毒暴露前/暴露后预防.](https://www.beijing.gov.cn/fuwu/bmfw/jhsyfwzdzx/sjazbr/fakp/202311/t20231110_3299397.html); [中国疾病预防控制中心性病艾滋病预防控制中心 (2020). 艾滋病病毒暴露后预防技术指南（试用）.](https://www.chinacdc.cn/jkyj/crb2/yl/azb/jswj_azb/202410/t20241027_302131.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-039 — After saving someone and getting injured or incurring expenses, first seek compensation from the perpetrator and yibao; then apply for recognition as a person acting in the public interest. Original title: 救人受了伤、搭进了钱，先找加害人和医保，再去申报见义勇为确认 **Source text (English):** ### 39. After saving someone and getting injured or incurring expenses, first seek compensation from the perpetrator and yibao; then apply for recognition as a person acting in the public interest. - Cost: There is no direct expense. However, submitting the application requires paperwork, waiting for approval, and multiple visits — this can take weeks or even months. - In plain terms: If you get hurt while saving someone, you’re not simply out of luck. Those injured while acting in the public interest should receive treatment first, with costs covered afterward. Medical bills are the responsibility of the perpetrator; if the perpetrator flees or cannot pay, basic medical insurance steps in. Even without a perpetrator, the person you saved is legally obligated to provide reasonable compensation — this is a legal requirement, not a matter of personal generosity. At the same time, you should apply for official recognition as a person acting in the public interest so that any injuries can be treated under workers’ compensation rules. - Benefit: Article 183 of the Civil Code states: “Anyone who suffers harm while protecting another person’s civil rights is entitled to compensation from the perpetrator; if no perpetrator exists, has fled, or cannot pay, the beneficiary must provide reasonable compensation.” State Council Document No. 39 of 2012 further clarifies how to handle medical care for such individuals. Healthcare facilities must establish a fast-track system based on the principle “treat first, bill later.” Specifically, medical expenses incurred during emergency treatment are the responsibility of the perpetrator or liable party; otherwise, they are covered by basic medical insurance. In cases of death, individuals meeting criteria for martyr status are recognized as such by law; those qualifying as work-related injuries receive a one-time death benefit plus an additional special allowance equal to 40 months of their salary. Injured individuals meeting workers’ compensation criteria receive benefits under the relevant regulations; others have their disability level assessed by civil affairs bureaus to determine appropriate support. Employment-wise, such individuals are prioritized for job assistance programs and placed in public-sector roles when possible. Housing-wise, they are given priority access to subsidized housing or rental assistance. - Evidence grade: B - Sources: National People's Congress (2020). Civil Code (Article 183). ; General Office of the State Council of China forwarded by the Ministry of Civil Affairs of China and other departments (2012). Opinions on strengthening the protection of the rights and interests of courageous personnel (Guobanfa [2012] No. 39). - Notes: This grade is assigned because national documents clearly define which benefits apply; however, exact amounts of bonuses and detailed application procedures vary by province under local regulations, and these specifics were not verified across all regions in this round. Applications are typically submitted to local police departments or dedicated civil affairs bureaus responsible for recognizing acts of public service. Successful recognition depends on solid evidence: police reports, surveillance footage, witness contact details, and medical records gathered promptly at the scene. Legal aid for such cases is also available free of charge. National standards for death benefits and disability compensation calculations are explained in Sections 15 and 16 of Chapter 19; instructions for obtaining legal aid can be found in Section 3 of Chapter 7. **Original text (Chinese):** ### 39. 救人受了伤、搭进了钱，先找加害人和医保，再去申报见义勇为确认 - 成本：不花钱。申报要交材料、等认定，跑几趟，几周到几个月。 - 说人话：救人把自己搭进去，不用自认倒霉。见义勇为负伤的先救治、后收费。医疗费由加害人出，人跑了或者赔不起的走基本医保。没有加害人的，被你救下的人依法应当给适当补偿。同时去申报见义勇为确认，受了伤的按工伤保险待遇落实。 - 收益：民法典第一百八十三条：「因保护他人民事权益使自己受到损害的，由侵权人承担民事责任，受益人可以给予适当补偿。没有侵权人、侵权人逃逸或者无力承担民事责任，受害人请求补偿的，受益人应当给予适当补偿」。国办发〔2012〕39 号讲了见义勇为负伤人员怎么办。医疗机构要建立绿色通道，「坚持『先救治、后收费』的原则」。医疗费这一块的原文是「因紧急救治发生的医疗费用，有加害人或责任人的，由加害人或责任人承担；无加害人或责任人以及加害人或责任人逃逸或者无力承担的，按规定通过基本医疗保障制度解决」。死亡的，「符合烈士评定条件的，依法评定为烈士」；「属于视同工伤情形的，享受一次性工亡补助金以及相当于本人 40 个月工资的遗属特别补助金」。伤残的，「符合享受工伤保险待遇条件的，依据《工伤保险条例》落实相应待遇；不符合的，由民政部门评定伤残等级并落实相应待遇」。就业上「优先纳入就业援助，予以重点支持」，公益性岗位「优先安排符合条件的见义勇为人员」。住房上「优先纳入住房保障体系，优先配租、配售保障性住房或发放住房租赁补贴」 - 证据等级：B - 来源：全国人大 (2020). 民法典（第一百八十三条）. ；国务院办公厅转发民政部等部门 (2012). 关于加强见义勇为人员权益保护的意见（国办发〔2012〕39 号）. - 备注：定 B 是因为能拿什么待遇由全国文件定死，但奖金给多少、怎么走认定，是各省自己的见义勇为条例说了算，数字各地不同，本轮未逐省核实。一般是向出事地方的公安机关或者见义勇为工作机构（基金会）申报。能不能认定靠证据：报警回执、现场监控、目击者的姓名和电话、医院病历，当场就留下来。要打官司，见义勇为的民事权益本来就在免费法律援助的范围内。一次性工亡补助金的全国标准和伤残等级怎么换算成钱，见第 19 节第 14、15 条。法律援助怎么申请见第 7 节第 3 条。 **Evidence:** B. This grade is assigned because national documents clearly define which benefits apply; however, exact amounts of bonuses and detailed application procedures vary by province under local regulations, and these specifics were not verified across all regions in this round. Applications are typically submitted to local police departments or dedicated civil affairs bureaus responsible for recognizing acts of public service. Successful recognition depends on solid evidence: police reports, surveillance footage, witness contact details, and medical records gathered promptly at the scene. Legal aid for such cases is also available free of charge. National standards for death benefits and disability compensation calculations are explained in Sections 15 and 16 of Chapter 19; instructions for obtaining legal aid can be found in Section 3 of Chapter 7. **Source summary:** If you get hurt while saving someone, you’re not simply out of luck. Those injured while acting in the public interest should receive treatment first, with costs covered afterward. Medical bills are the responsibility of the perpetrator; if the perpetrator flees or cannot pay, basic medical insurance steps in. Even without a perpetrator, the person you saved is legally obligated to provide reasonable compensation — this is a legal requirement, not a matter of personal generosity. At the same time, you should apply for official recognition as a person acting in the public interest so that any injuries can be treated under workers’ compensation rules. **Low-ROI detour:** Move “After saving someone and getting injured or incurring expenses, first seek compensation from the perpetrator and yibao; then apply for recognition as a person acting in the public interest.” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If you get hurt while saving someone, you’re not simply out of luck. Those injured while acting in the public interest should receive treatment first, with costs covered afterward. Medical bills are the responsibility of the perpetrator; if the perpetrator flees or cannot pay, basic medical insurance steps in. Even without a perpetrator, the person you saved is legally obligated to provide reasonable compensation — this is a legal requirement, not a matter of personal generosity. At the same time, you should apply for official recognition as a person acting in the public interest so that any injuries can be treated under workers’ compensation rules.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 07-003; chapter:19 **Source links:** [全国人大 (2020). 民法典（第一百八十三条）.](https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml); [国务院办公厅转发民政部等部门 (2012). 关于加强见义勇为人员权益保护的意见（国办发〔2012〕39 号）.](https://www.gov.cn/zwgk/2012-07/26/content_2191928.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-040 — Knives, rebar, glass piercing the body – apply pressure around the foreign object to stop bleeding; do not pull it out Original title: 刀、钢筋、玻璃扎进身体，压住异物周围止血，不要把它拔出来 **Source text (English):** ### 40. Knives, rebar, glass piercing the body – apply pressure around the foreign object to stop bleeding; do not pull it out - Cost: No cost involved. The hard part is resisting the instinct to “pull it out” and instead staying with the injured person until help arrives. - In plain terms: Pulling out the object can cause severe bleeding and makes it harder for doctors to assess the extent of the injury. The correct approach is to call 120, then use your hand or a dressing to apply firm pressure around the object to control bleeding and keep it stable so it doesn’t move. If internal organs are visible through an abdominal wound, do not push them back in; simply cover them with a clean, moist dressing. For chest wounds where air bubbles are escaping, do not seal them with plastic wrap – doing so can cause the lung to collapse. - Benefit: The 2025 International First Aid Guidelines from the International Federation of Red Cross and Red Crescent Societies state: “First aiders should apply pressure around any foreign object (such as a knife) that has penetrated the body and keep it stable; do not remove it.” “Never pull any object out of abdominal or chest wounds – doing so can cause severe bleeding and makes it harder to assess the injury.” “Foreign objects embedded in the body should be kept stable; if they move with the pulse, simply hold them gently in place.” “First aiders must not push protruding organs back into the body.” For open chest wounds with active bleeding, “it is acceptable to leave them uncovered, as sealing them may trap air in the chest cavity and cause partial or total lung collapse (pneumothorax).” All penetrating abdominal or chest injuries require immediate emergency care. - Evidence grade: B - Sources:International Federation of Red Cross and Red Crescent Societies (2025). International First Aid, Resuscitation and Education Guidelines 2025, pp. 256–257, 267–268. - Notes: This grade is assigned because these actions are widely accepted in official guidelines; however, no randomized trials exist, and it would be unethical to randomly assign patients to “remove” versus “not remove” such objects. The sole exception is when a foreign object blocks the airway and prevents breathing. In such cases, go directly to the emergency triage desk at the hospital and state “penetrating injury.” This falls under the highest priority category – do not wait in line at the registration desk (see Section 24, Item 8). If a penetrating injury occurs, call 120; the ambulance will alert the hospital in advance. For techniques on controlling severe bleeding and applying tourniquets, see Section 12. **Original text (Chinese):** ### 40. 刀、钢筋、玻璃扎进身体，压住异物周围止血，不要把它拔出来 - 成本：不花钱。难的是忍住「先拔出来」的本能，守着人等救护车。 - 说人话：拔出来可能造成大出血，也会让医生更难判断伤了多深。做法是：打 120，用手或者敷料压住异物周围止血，把异物垫稳别让它晃。肚子上的伤口有内脏露出来，不要往回塞，盖一块干净的湿敷料。胸口的伤口在冒泡的，别用塑料布封死，封死可能把肺压瘪。 - 收益：国际红十字与红新月会联合会 2025 年国际急救指南：「急救的人应当压住扎进身体的异物（比如刀）周围，把异物稳住，不要把它拔出来」。「不要从腹部或胸部的伤口里拔出任何扎入的异物，拔出来可能造成大出血，也会让医生更难判断伤得有多重」。「扎在身体里的异物应当稳住；异物随脉搏跳动的，就让它跳，松松地稳住即可」。「急救的人不应把露出来的内脏塞回体内」。没有在往外涌血的开放性胸壁伤口「可以敞着、不加敷料，因为把伤口封死可能让空气积在胸腔里，使肺部分或完全塌陷（气胸）」。所有穿透性胸腹部伤口都应立即呼叫急救 - 证据等级：B - 来源：International Federation of Red Cross and Red Crescent Societies (2025). International First Aid, Resuscitation and Education Guidelines 2025，第 256–257、267–268 页. - 备注：定 B 是因为这是指南里的公认做法，没有随机试验，总不能把伤者分成「拔」和「不拔」两组来试。唯一的例外是异物堵住气道、人喘不上气。到了医院直接找急诊门口那张分轻重缓急的台子（预检分诊台），报「穿透伤」。这属于要立刻进抢救室的那一级，不要去挂号窗口排队（见第 24 节第 7 条）。真扎穿了就打 120，救护车会提前通知医院准备接诊。大出血怎么压、怎么上止血带见第 12 条。 **Evidence:** B. This grade is assigned because these actions are widely accepted in official guidelines; however, no randomized trials exist, and it would be unethical to randomly assign patients to “remove” versus “not remove” such objects. The sole exception is when a foreign object blocks the airway and prevents breathing. In such cases, go directly to the emergency triage desk at the hospital and state “penetrating injury.” This falls under the highest priority category – do not wait in line at the registration desk (see Section 24, Item 8). If a penetrating injury occurs, call 120; the ambulance will alert the hospital in advance. For techniques on controlling severe bleeding and applying tourniquets, see Section 12. **Source summary:** Pulling out the object can cause severe bleeding and makes it harder for doctors to assess the extent of the injury. The correct approach is to call 120, then use your hand or a dressing to apply firm pressure around the object to control bleeding and keep it stable so it doesn’t move. If internal organs are visible through an abdominal wound, do not push them back in; simply cover them with a clean, moist dressing. For chest wounds where air bubbles are escaping, do not seal them with plastic wrap – doing so can cause the lung to collapse. **Low-ROI detour:** Move “Knives, rebar, glass piercing the body – apply pressure around the foreign object to stop bleeding; do not pull it out” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Pulling out the object can cause severe bleeding and makes it harder for doctors to assess the extent of the injury. The correct approach is to call 120, then use your hand or a dressing to apply firm pressure around the object to control bleeding and keep it stable so it doesn’t move. If internal organs are visible through an abdominal wound, do not push them back in; simply cover them with a clean, moist dressing. For chest wounds where air bubbles are escaping, do not seal them with plastic wrap – doing so can cause the lung to collapse.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 13-012; 24-007 **Source links:** [International Federation of Red Cross and Red Crescent Societies (2025). International First Aid, Resuscitation and Education Guidelines 2025，第 256–257、267–268 页.](https://www.ifrc.org/sites/default/files/2026-03/IFRC%20International%20First%20Aid,%20Resuscitation%20and%20Education%20Guidelines%202025.pdf) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-041 — If a fracture is suspected, don’t move the injured area — keep it supported and apply cold for up to 20 minutes; never try to realign it yourself. Original title: 怀疑骨折就别再动那个部位，托着不动、冷敷 20 分钟以内，别自己掰正 **Source text (English):** ### 41. If a fracture is suspected, don’t move the injured area — keep it supported and apply cold for up to 20 minutes; never try to realign it yourself. - Cost: No cost involved. Use a stiff board, rolled‑up magazines, or clothing as a splint. Wrap cold items in a cloth before applying them. - In plain terms: Any injury to a limb should be treated as a possible fracture at first — being able to stand or move does not rule it out; only an X‑ray can confirm it. Keep the injured part still, supporting it with your hand or using a triangular bandage or rigid splint to hold it in its original position. Apply cold as soon as possible, but never for more than 20 minutes at a time. Do not attempt to realign the bone yourself. For open fractures where bone pierces the skin, first stop any bleeding and cover the wound with a clean dressing; do not push the bone back into place. - Benefit: The International Federation of Red Cross and Red Crescent Societies released its 2025 International First Aid Guidelines, which state that “any injury to a limb should be treated as a possible fracture” and “the only reliable way to confirm a fracture is an X‑ray; when in doubt, treat it as a fracture.” The purpose of immobilisation is “to minimise movement and pain.” Cold application “should be limited to 20 minutes at a time to reduce pain; longer exposure can damage the skin.” “For long bones such as the femur, bleeding from the bone itself can be life‑threatening.” Call emergency services if there is significant pain or swelling, signs of shock, a suspected femoral fracture, or obvious deformity of the limb. Only under two specific conditions may a fractured bone be manually realigned on site: first, when help is far away (or resources are limited) and the part of the limb below the angle appears cold and pale, or when the rescuer cannot safely immobilise it for transport; second, only if the rescuer is properly trained. For open fractures, the priority is stopping bleeding and preventing infection. - Evidence grade: B - Sources:International Federation of Red Cross and Red Crescent Societies (2025). International First Aid, Resuscitation and Education Guidelines 2025, pp. 301–302. - Notes: This grade B rating reflects that these practices are widely accepted. There is only one older study supporting the use of traction immobilisation for femoral fractures before hospital care; its reliability is low, yet it shows modest benefits such as reduced blood loss within 24 hours, shorter hospital stays, and no meaningful difference in mortality or complications. No evidence exists regarding whether early realignment yields any advantage over simple immobilisation. Three common misconceptions should be corrected: being able to walk does not rule out a fracture; cold alone — not alternating hot and cold — is appropriate; and sprains do not “work themselves out” with movement; rest is essential. For elderly patients with suspected fractures after a fall, refer to item 2 for handling precautions. Swelling of one leg after casting or bed rest may indicate a clot; see item 11 for details. Information on disability assessment and eligibility for a disability certificate after treatment can be found in section 24, items 10 and 11. **Original text (Chinese):** ### 41. 怀疑骨折就别再动那个部位，托着不动、冷敷 20 分钟以内，别自己掰正 - 成本：不花钱。找块硬板、卷起的杂志或者衣物当支撑。冷的东西隔层布敷。 - 说人话：手脚受了伤先当骨折处理，能站能动也排除不了。伤处保持不动，用手托住或用硬板在原位撑住，冷敷一次不超过 20 分钟。别自己掰正，骨头戳出皮肤的先止血，别按回去。X 光可能漏看骨折。片子正常但医生仍怀疑骨折或者韧带伤的，按医生说的复查或做核磁。 - 收益：国际红十字与红新月会联合会发布了 2025 年国际急救指南。里面写着「手脚上的任何一处伤，都应当先按可能的骨折来处理」。还写着「确诊骨折唯一准确的办法是拍 X 光。拿不准就当骨折办」。固定的目的是「尽量减少活动和疼痛」。冷敷「一次最多连续 20 分钟，这样可以减轻疼痛；冷得比这更久可能损伤皮肤」。「伤到股骨这类长骨时，光是骨头本身出的血就可能致命」。疼痛或者肿胀明显、有休克表现、股骨（大腿骨）骨折或者肢体位置明显不对时，应呼叫急救。折弯成角的骨折，要两个条件同时成立，才考虑在现场掰回原位（复位）。一是「地处偏远（或者条件有限），而且成角处下方的肢体发凉、发白，或者急救的人没法固定好以便搬动」。二是施救者受过训练。开放性骨折（断骨戳破皮肤）的优先事项是止血和防感染。但第一次 X 光没看出来，不等于没骨折。英国国家卫生与临床优化研究所（NICE）的髋部骨折指南写：X 光正常但仍怀疑髋部骨折的，「做磁共振（核磁）」。24 小时内做不了，就考虑做 CT。它的骨折指南写：怀疑手腕舟骨骨折的，「经过仔细的体格检查后，考虑首先做磁共振」。舟骨是手腕里的一块小骨头。考克兰（Cochrane）的一篇文献汇总说：「最初的 X 光片不能排除骨折」。它收的研究里，X 光正常、医生仍怀疑舟骨骨折的人，真有骨折的比例中位数是 20%。美国放射学会有一份膝关节外伤的检查标准。它写：X 光没看到骨折，但仍怀疑有隐藏骨折或关节内部损伤的，下一步「通常适合」做磁共振。它还写，磁共振查隐藏骨折、半月板和韧带损伤都很准 - 证据等级：B - 来源：International Federation of Red Cross and Red Crescent Societies (2025). International First Aid, Resuscitation and Education Guidelines 2025，第 301–302 页. ；National Institute for Health and Care Excellence (2011). Hip fracture: management. NICE guideline CG124，第 1.1.1 条. ；National Institute for Health and Care Excellence (2016). Fractures (non-complex): assessment and management. NICE guideline NG38，第 1.2.3 条. ；Mallee WH 等 (2015). Computed tomography versus magnetic resonance imaging versus bone scintigraphy for clinically suspected scaphoid fractures in patients with negative plain radiographs. Cochrane Database of Systematic Reviews. ；Taljanovic MS 等, Expert Panel on Musculoskeletal Imaging (2019). ACR Appropriateness Criteria: Acute Trauma to the Knee，Variant 3. American College of Radiology. - 备注：定 B 是因为这些都是公认做法。送医院之前给股骨（大腿骨）骨折做牵引固定，只有一项翻旧病历的研究撑着，证据可信度很低。结果是 24 小时内输血量更少、住院更短，死亡和并发症的差别小到说不清。至于先复位（把骨头对回原位）还是原样固定，根本没找到证据。三个常见误解要改掉：能站能走不等于没骨折；只用冷不用热，也不要冷热交替；扭伤不会「活动开就好了」，先歇着。骨头没长好之前别抽烟，见第 2 节第 1 条（戒烟）。别指望猛补钙、喝骨头汤让骨头长得快，见第 6 节第 30 条（骨折之后猛补钙）。老人跌倒后怀疑骨折的搬动禁忌见第 2 条。打了石膏或者卧床之后一条腿肿起来要警惕血栓，见第 11 条。治完之后要不要做伤残鉴定、要不要办残疾人证，见第 24 节第 9、10 条。 **Evidence:** B. This grade B rating reflects that these practices are widely accepted. There is only one older study supporting the use of traction immobilisation for femoral fractures before hospital care; its reliability is low, yet it shows modest benefits such as reduced blood loss within 24 hours, shorter hospital stays, and no meaningful difference in mortality or complications. No evidence exists regarding whether early realignment yields any advantage over simple immobilisation. Three common misconceptions should be corrected: being able to walk does not rule out a fracture; cold alone — not alternating hot and cold — is appropriate; and sprains do not “work themselves out” with movement; rest is essential. For elderly patients with suspected fractures after a fall, refer to item 2 for handling precautions. Swelling of one leg after casting or bed rest may indicate a clot; see item 11 for details. Information on disability assessment and eligibility for a disability certificate after treatment can be found in section 24, items 10 and 11. **Source summary:** Any injury to a limb should be treated as a possible fracture at first — being able to stand or move does not rule it out; only an X‑ray can confirm it. Keep the injured part still, supporting it with your hand or using a triangular bandage or rigid splint to hold it in its original position. Apply cold as soon as possible, but never for more than 20 minutes at a time. Do not attempt to realign the bone yourself. For open fractures where bone pierces the skin, first stop any bleeding and cover the wound with a clean dressing; do not push the bone back into place. **Low-ROI detour:** Move “If a fracture is suspected, don’t move the injured area — keep it supported and apply cold for up to 20 minutes; never try to realign it yourself.” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Any injury to a limb should be treated as a possible fracture at first — being able to stand or move does not rule it out; only an X‑ray can confirm it. Keep the injured part still, supporting it with your hand or using a triangular bandage or rigid splint to hold it in its original position. Apply cold as soon as possible, but never for more than 20 minutes at a time. Do not attempt to realign the bone yourself. For open fractures where bone pierces the skin, first stop any bleeding and cover the wound with a clean dressing; do not push the bone back into place.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 02-001; 06-030; 13-002; 13-011; chapter:24 **Source links:** [International Federation of Red Cross and Red Crescent Societies (2025). International First Aid, Resuscitation and Education Guidelines 2025，第 301–302 页.](https://www.ifrc.org/sites/default/files/2026-03/IFRC%20International%20First%20Aid,%20Resuscitation%20and%20Education%20Guidelines%202025.pdf); [National Institute for Health and Care Excellence (2011). Hip fracture: management. NICE guideline CG124，第 1.1.1 条.](https://www.nice.org.uk/guidance/cg124/chapter/Recommendations); [National Institute for Health and Care Excellence (2016). Fractures (non-complex): assessment and management. NICE guideline NG38，第 1.2.3 条.](https://www.nice.org.uk/guidance/ng38/chapter/Recommendations); [Mallee WH 等 (2015). Computed tomography versus magnetic resonance imaging versus bone scintigraphy for clinically suspected scaphoid fractures in patients with negative plain radiographs. Cochrane Database of Systematic Reviews.](https://doi.org/10.1002/14651858.CD010023.pub2); [Taljanovic MS 等, Expert Panel on Musculoskeletal Imaging (2019). ACR Appropriateness Criteria: Acute Trauma to the Knee，Variant 3. American College of Radiology.](https://acsearch.acr.org/docs/69419/Narrative/) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-042 — After sexual assault, go to a safe place and call 110; do not shower, wash clothes, or tidy the room before a medical exam, and visit a hospital within 72 hours. Original title: 被性侵之后，先到安全的地方打 110；验伤之前别洗澡、别洗衣服、别收拾房间，72 小时内去医院 **Source text (English):** ### 42. After sexual assault, go to a safe place and call 110; do not shower, wash clothes, or tidy the room before a medical exam, and visit a hospital within 72 hours. - Cost: Calling the police costs nothing. Emergency contraceptives are over-the-counter medicines available at any pharmacy. Post-exposure prophylaxis treatment costs over a thousand yuan per course; whether it is needed must be decided by a doctor — see item 38 in this section regarding obtaining PEP within 72 hours. The real challenge is that it is extremely hard to speak up at the moment, and many victims simply want to take a shower right away. - In plain terms: Physical traces on the body, on clothing, and in the room are the most crucial evidence for identifying the perpetrator. Therefore, avoid showering, washing clothes, or cleaning the area before a medical exam, and call 110 as soon as possible. Emergency contraceptives are readily available at pharmacies and work best when taken early. Within 72 hours, visit a hospital so a doctor can determine if PEP is necessary. - Benefit: Prosecutors from the Beijing People’s Procuratorate state: “Whether minors or adults, anyone who experiences sexual assault should call 110 immediately.” Prompt reporting and medical care “allow investigators to examine the scene, collect physical evidence, and preserve proof in a timely manner.” A sexual assault prevention guide published by the Guizhou Provincial Civil Affairs Bureau and reprinted by People’s Daily advises: “If sexual assault occurs, preserving evidence is the top priority.” It recommends keeping “body fluids, hair, skin cells, and communication records” and warns that “after an assault, one must not shower, wash clothes, tidy the room, or throw anything away.” In cases involving acquaintances, preserving call logs and messages is essential; any threats or attempts at bribery by the perpetrator must also be documented. The Xicheng District Procuratorate in Beijing adds: “Try not to shower before undergoing a physical examination.” WHO notes that emergency contraception may be used “when a woman has been sexually assaulted without effective contraceptive protection,” recommending its use within five days for maximum effectiveness. Emergency contraceptive pills containing levonorgestrel have a pregnancy rate of 1.2% to 2.1% among users; in China, such pills are sold over the counter. According to the Wuhan Health Commission, “the sooner these pills are taken after unprotected intercourse — ideally within 72 hours — the better they prevent pregnancy.” PEP for HIV should be taken within two hours if possible, and no later than 72 hours. - Evidence grade: B - Sources: Beijing Municipal People's Procuratorate (2024). Fayan Drama - Watch "The Prosecutor of the Nine Parts" How should minors protect themselves in the face of illegal infringement? (Reprinted from China Central Radio and Television Station, Voice of China). ; Guizhou Provincial Department of Civil Affairs (2024). Minors Sexual Assault Prevention Manual, parents and children please check it out! (Reprinted from People’s Daily). ; People’s Procuratorate of Xicheng District, Beijing (2018). Why are they no longer silent…. ; World Health Organization (2021). Emergency Contraception (Fact Sheet). ; Wuhan Municipal Health Commission (2020). Safe and reasonable use of emergency contraception. ; Beijing Municipal People’s Government. Can’t tell the difference between before and after? Six questions and six answers to comprehensively understand HIV pre-exposure/post-exposure prophylaxis. - Notes: This grade is assigned because these recommendations stem from official law‑enforcement experience and medical guidance; there are no statistics showing exactly how much they raise conviction rates. The main beneficiaries are the victim herself and her family. The 72‑hour window for emergency contraception reflects China’s product labeling; WHO states that it remains effective up to five days, though earlier use is preferable. These pills have no effect if pregnancy has already occurred. When reporting to police, provide a truthful account without exaggeration or concealment. Any attempts by the perpetrator to settle privately, pay compensation, or threaten you must be documented and never deleted. You may decide to wait before calling police, but be aware that evidence deteriorates over time. Regardless of whether you call police, seek medical care within the stipulated timeframe. Recordings related to this topic are discussed in item 41 of section 8. If the perpetrator later uses photos or police reports to blackmail you, this also constitutes a crime — see item 32 of section 8. If a friend experiences sexual assault, accompany her to report it and to the hospital; do not suggest she shower or rest first. **Original text (Chinese):** ### 42. 被性侵之后，先到安全的地方打 110；验伤之前别洗澡、别洗衣服、别收拾房间，72 小时内去医院 - 成本：报警不花钱。紧急避孕药是非处方药，药店就能买。阻断药一个疗程上千元，要不要吃由医生判断，见本节第 38 条（72 小时内去拿阻断药）。难的是当时很难开口，也很想马上洗个澡。 - 说人话：身上、衣服上和屋里留下的痕迹，是指认对方最要紧的证据。所以验伤前尽量别洗澡，也别洗衣服、收拾房间，尽早打 110。紧急避孕药药店就有，越早吃越有效。72 小时内去医院，让医生判断要不要吃阻断药。 - 收益：北京市人民检察院的检察官说：「无论是未成年人还是成年人，遇到侵害，都应当第一时间拨打110报警」。及时报警、就医，「便于侦查机关及时勘查现场、提取物证痕迹、固定证据」。贵州省民政厅转载的人民日报防性侵手册写：「一旦不幸遭遇性侵害，最重要的事情就是留存证据」。要保留「体液、毛发、皮屑、通信记录等证据」，「被侵害后，不要擅自洗澡、洗衣物、收拾房间、扔东西」。熟人作案的，保留通话、通信记录。对方事后威胁或者收买，也要留下证据。北京市西城区人民检察院写的是：「在接受身体检查之前尽量不要洗澡」。世界卫生组织说，紧急避孕可以用在「女性在未采取有效的避孕保护措施时遭受性侵犯」的时候。建议在 5 天内用，越早越有效。含左炔诺孕酮（一种孕激素）的紧急避孕药，用过的女性怀孕率是 1.2% 到 2.1%。国内药店卖的左炔诺孕酮片是非处方药。武汉市卫健委的说法是：在无防护性生活后「72小时以内，服药越早，预防妊娠效果越好」。艾滋病阻断药要尽可能 2 小时内吃上，最晚不超过 72 小时（全国） - 证据等级：B - 来源：北京市人民检察院 (2024). 法眼看剧丨看《九部的检察官》 未成年人面对不法侵害该如何保护自己？（转载中央广播电视总台中国之声）. ；贵州省民政厅 (2024). 未成年人防性侵手册，请家长孩子查收！（转载人民日报）. ；北京市西城区人民检察院 (2018). 她们为什么不再沉默……. ；世界卫生组织 (2021). 紧急避孕（实况报道）. ；武汉市卫生健康委员会 (2020). 安全合理使用紧急避孕药. ；北京市人民政府. 事前、事后分不清？六问六答全面了解艾滋病病毒暴露前/暴露后预防. - 备注：给 B 是因为这些是官方的办案经验和用药建议，没有「照做之后定罪率高多少」的数字。受益人主要是你自己和家人。紧急避孕药的 72 小时是国内说明书的口径，世界卫生组织说 5 天内都有用，但越晚越差，别拖。已经怀孕的，紧急避孕药没有作用。报警时如实说，不隐瞒，也不夸大。对方事后找你私了、给钱或者威胁你，都留下记录，别删。想好了再报警也可以，但证据会随时间消失。不管报不报警，都要在时限内去医院。录音见第 8 节第 41 条（录音）。对方事后拿照片、拿报警来要挟你，同样是犯罪，见第 8 节第 32 条（对方拿报警、发照片来要钱）。朋友出了这种事，陪对方去报警、去医院，别先劝对方洗个澡休息一下。 **Evidence:** B. This grade is assigned because these recommendations stem from official law‑enforcement experience and medical guidance; there are no statistics showing exactly how much they raise conviction rates. The main beneficiaries are the victim herself and her family. The 72‑hour window for emergency contraception reflects China’s product labeling; WHO states that it remains effective up to five days, though earlier use is preferable. These pills have no effect if pregnancy has already occurred. When reporting to police, provide a truthful account without exaggeration or concealment. Any attempts by the perpetrator to settle privately, pay compensation, or threaten you must be documented and never deleted. You may decide to wait before calling police, but be aware that evidence deteriorates over time. Regardless of whether you call police, seek medical care within the stipulated timeframe. Recordings related to this topic are discussed in item 41 of section 8. If the perpetrator later uses photos or police reports to blackmail you, this also constitutes a crime — see item 32 of section 8. If a friend experiences sexual assault, accompany her to report it and to the hospital; do not suggest she shower or rest first. **Source summary:** Physical traces on the body, on clothing, and in the room are the most crucial evidence for identifying the perpetrator. Therefore, avoid showering, washing clothes, or cleaning the area before a medical exam, and call 110 as soon as possible. Emergency contraceptives are readily available at pharmacies and work best when taken early. Within 72 hours, visit a hospital so a doctor can determine if PEP is necessary. **Low-ROI detour:** Move “After sexual assault, go to a safe place and call 110; do not shower, wash clothes, or tidy the room before a medical exam, and visit a hospital within 72 hours.” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Physical traces on the body, on clothing, and in the room are the most crucial evidence for identifying the perpetrator. Therefore, avoid showering, washing clothes, or cleaning the area before a medical exam, and call 110 as soon as possible. Emergency contraceptives are readily available at pharmacies and work best when taken early. Within 72 hours, visit a hospital so a doctor can determine if PEP is necessary.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-032; 08-041; 13-038 **Source links:** [北京市人民检察院 (2024). 法眼看剧丨看《九部的检察官》 未成年人面对不法侵害该如何保护自己？（转载中央广播电视总台中国之声）.](https://www.bjjc.gov.cn/c/bjoweb/mtbg1/75046.jhtml); [贵州省民政厅 (2024). 未成年人防性侵手册，请家长孩子查收！（转载人民日报）.](https://mzt.guizhou.gov.cn/xwzx/mzyw/202407/t20240723_85145012.html); [北京市西城区人民检察院 (2018). 她们为什么不再沉默…….](https://www.bjjc.gov.cn/c/xicheng/xjjsl/320654084.jhtml); [世界卫生组织 (2021). 紧急避孕（实况报道）.](https://www.who.int/zh/news-room/fact-sheets/detail/emergency-contraception); [武汉市卫生健康委员会 (2020). 安全合理使用紧急避孕药.](https://wjw.wuhan.gov.cn/ztzl_28/fyjkkp/szjk/202010/t20201009_1461161.shtml); [北京市人民政府. 事前、事后分不清？六问六答全面了解艾滋病病毒暴露前/暴露后预防.](https://www.beijing.gov.cn/fuwu/bmfw/jhsyfwzdzx/sjazbr/fakp/202311/t20231110_3299397.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-043 — When a baby under 1 year is choking and cannot cry out, alternate 5 back blows (face-down) and 5 chest thrusts — never press the belly Original title: 不满 1 岁的婴儿噎住哭不出声，趴着拍背 5 下、翻过来按胸口 5 下，轮着做，别按肚子 **Source text (English):** ### 43. When a baby under 1 year is choking and cannot cry out, alternate 5 back blows (face-down) and 5 chest thrusts — never press the belly - Cost: No cost. Watch a demonstration once or take a short infant first-aid class — a few minutes to half a day. The hard part is staying calm enough to turn the baby face-down on your forearm. - In plain terms: If the child can still cough or cry audibly, let them cough while you watch closely. If they cannot cry, their face turns blue, call 120, lay the baby face-down on your forearm, and give 5 back blows with the heel of your hand between the shoulder blades. If that fails, roll them over and give 5 quick thrusts on the center of the chest. Keep alternating — never push on the belly. If the baby becomes unresponsive, switch to CPR. - Benefit: The American Heart Association and American Academy of Pediatrics issued 2025 pediatric basic life support guidance. It states that choking (for example, an object blocking the airway) “is a leading cause of death in infants and children.” Liquids are what infants most often aspirate. Mild obstruction: still coughing or making sounds — let the child cough while you monitor for worsening. Severe obstruction: weak cough or none, cannot cry, cyanosis — call emergency services first, then “repeat cycles of 5 back blows and 5 chest thrusts until the object is expelled or the infant becomes unresponsive.” Abdominal thrusts are not recommended for infants because they can injure internal organs. Chest thrusts are now taught with the heel of one hand because it achieves greater depth than the old two-finger method. When the infant is unresponsive, start CPR with compressions first; do not check a pulse. Remove only visible objects before giving breaths. The guideline explicitly says “do not perform blind finger sweeps.” The International Federation of Red Cross and Red Crescent Societies 2025 international first-aid guidance uses the same sequence: up to 5 firm back blows between the shoulder blades, then turn the infant and give up to 5 chest thrusts, then call emergency services if needed. Its chest-thrust technique uses a two-thumb encircling grip. The Fujian Provincial Red Cross emergency-care training center describes “5 back blows + 5 chest thrusts” for infants under 1 year: hold the infant prone on the forearm with the head lower than the trunk for back blows. - Evidence grade: B - Sources:Joyner BL et al. (2025). Part 6: Pediatric Basic Life Support: 2025 American Heart Association and American Academy of Pediatrics Guidelines for Cardiopulmonary Resuscitation and Emergency Cardiovascular Care. Circulation 152(suppl 2):S424–S447. , full text at ; International Federation of Red Cross and Red Crescent Societies (2025). International First Aid, Resuscitation and Education Guidelines 2025, pp. pp. 238–240. ; Fuzhou Municipal Health Commission (2026). Heimlich maneuver updated. - Notes: Rated B because support comes mainly from case reports, with no “how many fewer deaths if you follow this” figure. Benefit is rated large by judgment: a fully blocked airway can stop an infant’s heart within minutes. The main beneficiaries are your own children. For children 1 year and older and adults, use abdominal thrusts; see item 26 in this section (choking: back blows plus abdominal thrusts). Chest-thrust hand position differs across sources: the U.S. guideline and newer Chinese Red Cross training use one-hand heel; IFRC uses two thumbs; older courses used two fingers. The 2025 U.S. guideline dropped two-finger compressions because depth was inadequate. Any of these beats doing nothing. Even after the object is expelled, seek medical care — fragments may remain in the lungs. Keep coins and small toys out of reach. If the baby is unresponsive, see item 44 in this section (infant CPR). **Original text (Chinese):** ### 43. 不满 1 岁的婴儿噎住哭不出声，趴着拍背 5 下、翻过来按胸口 5 下，轮着做，别按肚子 - 成本：不花钱。看一遍动作或者上一次婴儿急救课，几分钟到半天。难的是慌乱中先把孩子翻过来趴好。 - 说人话：孩子还能咳、能哭出声，就让他自己咳，你在旁边盯着。哭不出声、脸发紫，就让人打 120，你把孩子脸朝下趴在前臂上，用掌根在两块肩胛骨中间拍 5 下。没出来就翻过来，在胸口正中快速按 5 下，两样轮着做，别按肚子。孩子没反应了就改做心肺复苏。 - 收益：美国心脏协会和美国儿科学会出了 2025 年的儿童基础生命支持指南。指南写：窒息（比如异物堵住气道）「是婴儿和儿童的主要死因之一」。婴儿最常呛进去的是液体。还在咳、还能出声的是轻度，让孩子自己咳，同时盯着有没有变重。咳得很弱或者咳不出、哭不出、脸色发紫的是重度。重度要先叫急救，再「反复做 5 次拍背、接 5 次胸部冲击，直到异物出来或者婴儿失去反应」。指南不建议给婴儿做腹部冲击，因为可能伤到肚子里的脏器。胸部冲击现在推荐用一只手的掌根，因为它比原来的两指法按得更深。婴儿失去反应就开始心肺复苏，先按压，不摸脉搏。吹气前看得见的异物要取出来。指南明写「不要用手指盲目去掏」。国际红十字与红新月会联合会的 2025 年国际急救指南也是这一套。先在两肩胛骨之间用力拍最多 5 下，不行就把孩子翻过来按胸口最多 5 下，再不行马上叫急救。它按胸口用的是双手环抱、两个拇指按。福建省红十字应急救护培训中心说，1 岁以下婴儿要做「5 次背部拍击 + 5 次胸部冲击」。拍背时让婴儿俯卧在前臂上，头低于躯干 - 证据等级：B - 来源：Joyner BL 等 (2025). Part 6: Pediatric Basic Life Support: 2025 American Heart Association and American Academy of Pediatrics Guidelines for Cardiopulmonary Resuscitation and Emergency Cardiovascular Care. Circulation 152(suppl 2):S424–S447. ，全文见 ；International Federation of Red Cross and Red Crescent Societies (2025). International First Aid, Resuscitation and Education Guidelines 2025，第 238–240 页. ；福州市卫生健康委员会 (2026). 海姆立克急救法更新了. - 备注：定 B 是因为支撑这套手法的主要是病例报告，没有「照做能少死多少人」的数字。收益定「大」是凭判断：完全堵住的气道几分钟内就会让孩子心跳停下。受益的几乎都是自家孩子。1 岁以上的孩子和成人改按肚子，见本节第 26 条（噎住拍背加腹部冲击）。按胸口用什么手法，各家写法不同。美国指南和国内红十字新版用一只手的掌根，国际红十字用两个拇指，老教程用两根手指。2025 年美国指南因为两指按不够深，已经不再推荐它。急救时用哪种都比不按强。东西咳出来了也要去医院看，可能有碎块留在肺里。硬币、小玩具这类小东西放到孩子够不着的地方。孩子没反应之后怎么做，见本节第 44 条（婴儿心肺复苏）。 **Evidence:** B. Rated B because support comes mainly from case reports, with no “how many fewer deaths if you follow this” figure. Benefit is rated large by judgment: a fully blocked airway can stop an infant’s heart within minutes. The main beneficiaries are your own children. For children 1 year and older and adults, use abdominal thrusts; see item 26 in this section (choking: back blows plus abdominal thrusts). Chest-thrust hand position differs across sources: the U.S. guideline and newer Chinese Red Cross training use one-hand heel; IFRC uses two thumbs; older courses used two fingers. The 2025 U.S. guideline dropped two-finger compressions because depth was inadequate. Any of these beats doing nothing. Even after the object is expelled, seek medical care — fragments may remain in the lungs. Keep coins and small toys out of reach. If the baby is unresponsive, see item 44 in this section (infant CPR). **Source summary:** If the child can still cough or cry audibly, let them cough while you watch closely. If they cannot cry, their face turns blue, call 120, lay the baby face-down on your forearm, and give 5 back blows with the heel of your hand between the shoulder blades. If that fails, roll them over and give 5 quick thrusts on the center of the chest. Keep alternating — never push on the belly. If the baby becomes unresponsive, switch to CPR. **Low-ROI detour:** Move “When a baby under 1 year is choking and cannot cry out, alternate 5 back blows (face-down) and 5 chest thrusts — never press the belly” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If the child can still cough or cry audibly, let them cough while you watch closely. If they cannot cry, their face turns blue, call 120, lay the baby face-down on your forearm, and give 5 back blows with the heel of your hand between the shoulder blades. If that fails, roll them over and give 5 quick thrusts on the center of the chest. Keep alternating — never push on the belly. If the baby becomes unresponsive, switch to CPR.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 13-026; 13-044 **Source links:** [Joyner BL 等 (2025). Part 6: Pediatric Basic Life Support: 2025 American Heart Association and American Academy of Pediatrics Guidelines for Cardiopulmonary Resuscitation and Emergency Cardiovascular Care. Circulation 152(suppl 2):S424–S447.](https://doi.org/10.1161/CIR.0000000000001370); [International Federation of Red Cross and Red Crescent Societies (2025). International First Aid, Resuscitation and Education Guidelines 2025，第 238–240 页.](https://www.ifrc.org/sites/default/files/2026-03/IFRC%20International%20First%20Aid,%20Resuscitation%20and%20Education%20Guidelines%202025.pdf); [福州市卫生健康委员会 (2026). 海姆立克急救法更新了.](https://www.fuzhou.gov.cn/zgfzzt/swjw/fzwj/jkkp/202601/t20260108_5268351.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ### 13-044 — If a baby under 1 is unresponsive and not breathing normally, call 120 on speakerphone and perform infant CPR: 30 compressions, then 2 breaths Original title: 不满 1 岁的婴儿没反应、没正常呼吸，开免提打 120，做婴儿心肺复苏：按 30 下吹 2 口气 **Source text (English):** ### 44. If a baby under 1 is unresponsive and not breathing normally, call 120 on speakerphone and perform infant CPR: 30 compressions, then 2 breaths - Cost: No cost. Infant CPR takes one hands-on class, half a day to a full day. The hard parts are sealing your mouth over the infant’s mouth and nose for breaths and pressing firmly enough. - In plain terms: No response to foot stimulation and no normal breathing — call 120 on speakerphone and do not stop. Encircle the chest with both hands and compress with two thumbs; if you cannot encircle, use the heel of one hand, about 4 cm (1.5 inches) deep, about 2 compressions per second. After every 30 compressions, give 2 breaths covering mouth and nose. Most infant cardiac arrests start with breathing failure; CPR that includes breaths improves survival. - Benefit: The American Heart Association and American Academy of Pediatrics 2025 pediatric basic life support guideline states that respiratory problems remain the main cause of cardiac arrest in infants and children. Among infants with out-of-hospital cardiac arrest, only 6.6% survive to hospital discharge. For an unresponsive infant or child with abnormal breathing and no signs of life, “CPR should be started immediately” without checking a pulse. Compression depth is at least one-third of the anteroposterior chest diameter; for infants, “about 1.5 inches (4 cm).” Rate 100 to 120 per minute. One rescuer: 30 compressions then 2 breaths. Two rescuers: 15 compressions then 2 breaths. Use one-hand heel or two-thumb encircling compressions; if encircling is not possible, use heel of one hand. Two-finger compression has been removed because depth was inadequate. The guideline also states that for out-of-hospital pediatric cardiac arrest, adding ventilations to compressions improves survival. A U.S. registry of 3,900 children under 18 with out-of-hospital cardiac arrest found 59.4% were infants. Bystander CPR was associated with an adjusted hospital discharge survival of 13.2% versus 9.5% without CPR; adjusted OR 1.57 (about 57% higher odds of survival), 95% CI 1.25–1.96. Among infants, CPR with breaths was linked to higher survival and better neurological recovery; compression-only outcomes were similar to no CPR. IFRC 2025 guidance: check responsiveness by picking up the infant or flicking the foot. If alone, call emergency services on speakerphone. If no phone allows simultaneous calling, perform 1 minute of CPR before calling. A popular-science article from the Capital Institute of Pediatrics, republished by the Beijing Municipal Health Commission, states: “If only 1 person is present, perform 2 minutes of CPR before calling 120.” Compression depth “4 cm for infants.” Mouth-to-mouth-nose for breaths under 1 year. - Evidence grade: B - Sources:Joyner BL et al. (2025). Part 6: Pediatric Basic Life Support: 2025 American Heart Association and American Academy of Pediatrics Guidelines for Cardiopulmonary Resuscitation and Emergency Cardiovascular Care. Circulation 152(suppl 2):S424–S447. , full text at ; Naim MY et al. (2017). Association of Bystander Cardiopulmonary Resuscitation With Overall and Neurologically Favorable Survival After Pediatric Out-of-Hospital Cardiac Arrest in the United States: A Report From the Cardiac Arrest Registry to Enhance Survival Surveillance Registry. JAMA Pediatrics 171(2):133–141. ; International Federation of Red Cross and Red Crescent Societies (2025). International First Aid, Resuscitation and Education Guidelines 2025, pp. 186–188. ; Capital Institute of Pediatrics (2022). [Pediatrics from the Institute of Pediatrics] Cardiopulmonary resuscitation: essential first aid knowledge for parents (reprinted by Beijing Municipal Health Commission). ; European Resuscitation Council (2025). ERC Guidelines 2025 for the lay public (Chapter Paediatric Basic Life Support). - Notes: Rated B because survival figures come from registry studies with recording bias, pooled across all children; infant-only discharge numbers were not given in the summary. Benefit is rated large from the pooled figures: discharge survival 9.5% to 13.2%, a relative increase of about 40%. Main beneficiaries are your own children. Three differences from item 1 in this section (hard chest compressions for adults): infants need breaths — compression-only works poorly; use two thumbs or one heel at about 4 cm, not stacked adult hands; if you cannot call while compressing, start CPR before calling. How long to compress before calling varies: Capital Institute of Pediatrics and the U.S. single-rescuer flow say 2 minutes; IFRC says 1 minute. Speakerphone removes the trade-off. The European Resuscitation Council teaches 5 breaths first then compressions; the U.S. guideline compressions first — both beat doing nothing. Older Chinese courses taught two-finger compression; the 2025 U.S. guideline removed it. For choking, look in the mouth before breaths and remove only visible objects; see item 43 (infant choking). **Original text (Chinese):** ### 44. 不满 1 岁的婴儿没反应、没正常呼吸，开免提打 120，做婴儿心肺复苏：按 30 下吹 2 口气 - 成本：不花钱。婴儿心肺复苏要上课练一次，半天到一天。难的是对着孩子口鼻吹气，还有不敢用力按。 - 说人话：拍脚底没反应、没正常呼吸，就开免提打 120，手不停。双手环抱胸口用两个拇指按，抱不住就用一只手的掌根，按下去约 4 厘米，每秒约 2 下。每按 30 下，嘴包住孩子口鼻吹 2 口气。婴儿心跳停多半是喘不上气引起的，做了带吹气的心肺复苏，活下来的更多。 - 收益：美国心脏协会和美国儿科学会出了 2025 年的儿童基础生命支持指南。指南写：婴儿和儿童心跳骤停，主要原因仍是呼吸出了问题。在医院外心跳骤停的婴儿，活着出院的只有 6.6%。普通人遇到没反应、没正常呼吸、没有生命迹象的婴儿或儿童，「应当立即开始心肺复苏」，不要去摸脉搏。按压深度至少是胸廓前后径的三分之一，婴儿「约 1.5 英寸（4 厘米）」。频率每分钟 100 到 120 次。一个人做时，按 30 下吹 2 口气。两个人做时，按 15 下吹 2 口气。婴儿用一只手的掌根按，或者双手环抱、两个拇指按。环抱不住就用掌根。两根手指按的做法已经取消，因为按不够深。指南还写，院外心脏骤停的婴儿和儿童，按压之外再加吹气能提高存活。美国一个登记库统计了 3900 名 18 岁以下院外心脏骤停的孩子，59.4% 是婴儿。在场的人做了心肺复苏的，调整后活着出院的比例是 13.2%，没做的是 9.5%。调整后 OR 1.57（活下来的几率高约 57%），95% CI 1.25–1.96（可信范围）。在婴儿里，带吹气的心肺复苏和更高的存活有关，活下来的孩子脑子也恢复得更好。只按不吹的，结果和没人做差不多。国际红十字与红新月会联合会的 2025 年国际急救指南写：看婴儿有没有反应，要把孩子抱起来或者拍他的脚底。只有你一个人，就开免提自己打急救电话。手边没有能边按边打的电话，就先做 1 分钟心肺复苏再去打。首都儿科研究所有一篇科普，北京市卫健委转载了。它写：「如果只有1个人在场，先进行2分钟的心肺复苏后呼叫120救护车」。按压幅度「婴儿4cm」。1 岁以内吹气要「口对口鼻」 - 证据等级：B - 来源：Joyner BL 等 (2025). Part 6: Pediatric Basic Life Support: 2025 American Heart Association and American Academy of Pediatrics Guidelines for Cardiopulmonary Resuscitation and Emergency Cardiovascular Care. Circulation 152(suppl 2):S424–S447. ，全文见 ；Naim MY 等 (2017). Association of Bystander Cardiopulmonary Resuscitation With Overall and Neurologically Favorable Survival After Pediatric Out-of-Hospital Cardiac Arrest in the United States: A Report From the Cardiac Arrest Registry to Enhance Survival Surveillance Registry. JAMA Pediatrics 171(2):133–141. ；International Federation of Red Cross and Red Crescent Societies (2025). International First Aid, Resuscitation and Education Guidelines 2025，第 186–188 页. ；首都儿科研究所 (2022). 【儿研所儿医说】心肺复苏：爸妈必备的急救知识（北京市卫生健康委员会转载）. ；European Resuscitation Council (2025). ERC Guidelines 2025 for the lay public（Paediatric Basic Life Support 一章）. - 备注：定 B 是因为存活的数字来自只跟踪记录的登记研究，而且算的是全体孩子，婴儿单独的数字摘要里没给。收益定「大」是按全体孩子的数字算的：活着出院从 9.5% 到 13.2%，相对多了约四成。受益的几乎都是自家孩子。和本节第 1 条（用力按压胸口）的区别有三点。一是婴儿要吹气，只按不吹对婴儿效果差。二是用两个拇指或一只掌根，按约 4 厘米，不用双手叠着压。三是一个人又没法边按边打电话时，先按再去打。先按多久各家不一：首都儿科研究所和美国指南的单人流程是 2 分钟，国际红十字是 1 分钟。手机开免提就没有这个问题。欧洲复苏委员会教的是先吹 5 口气再按，美国指南是先按后吹，两种都比不做强。国内老教程教两指按压，2025 年美国指南已经去掉了这种手法。噎住引起的，吹气前看一眼嘴里，看得见的异物才取，见本节第 43 条（婴儿噎住）。 **Evidence:** B. Rated B because survival figures come from registry studies with recording bias, pooled across all children; infant-only discharge numbers were not given in the summary. Benefit is rated large from the pooled figures: discharge survival 9.5% to 13.2%, a relative increase of about 40%. Main beneficiaries are your own children. Three differences from item 1 in this section (hard chest compressions for adults): infants need breaths — compression-only works poorly; use two thumbs or one heel at about 4 cm, not stacked adult hands; if you cannot call while compressing, start CPR before calling. How long to compress before calling varies: Capital Institute of Pediatrics and the U.S. single-rescuer flow say 2 minutes; IFRC says 1 minute. Speakerphone removes the trade-off. The European Resuscitation Council teaches 5 breaths first then compressions; the U.S. guideline compressions first — both beat doing nothing. Older Chinese courses taught two-finger compression; the 2025 U.S. guideline removed it. For choking, look in the mouth before breaths and remove only visible objects; see item 43 (infant choking). **Source summary:** No response to foot stimulation and no normal breathing — call 120 on speakerphone and do not stop. Encircle the chest with both hands and compress with two thumbs; if you cannot encircle, use the heel of one hand, about 4 cm (1.5 inches) deep, about 2 compressions per second. After every 30 compressions, give 2 breaths covering mouth and nose. Most infant cardiac arrests start with breathing failure; CPR that includes breaths improves survival. **Low-ROI detour:** Move “If a baby under 1 is unresponsive and not breathing normally, call 120 on speakerphone and perform infant CPR: 30 compressions, then 2 breaths” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “No response to foot stimulation and no normal breathing — call 120 on speakerphone and do not stop. Encircle the chest with both hands and compress with two thumbs; if you cannot encircle, use the heel of one hand, about 4 cm (1.5 inches) deep, about 2 compressions per second. After every 30 compressions, give 2 breaths covering mouth and nose. Most infant cardiac arrests start with breathing failure; CPR that includes breaths improves survival.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 13-043 **Source links:** [Joyner BL 等 (2025). Part 6: Pediatric Basic Life Support: 2025 American Heart Association and American Academy of Pediatrics Guidelines for Cardiopulmonary Resuscitation and Emergency Cardiovascular Care. Circulation 152(suppl 2):S424–S447.](https://doi.org/10.1161/CIR.0000000000001370); [Naim MY 等 (2017). Association of Bystander Cardiopulmonary Resuscitation With Overall and Neurologically Favorable Survival After Pediatric Out-of-Hospital Cardiac Arrest in the United States: A Report From the Cardiac Arrest Registry to Enhance Survival Surveillance Registry. JAMA Pediatrics 171(2):133–141.](https://doi.org/10.1001/jamapediatrics.2016.3643); [International Federation of Red Cross and Red Crescent Societies (2025). International First Aid, Resuscitation and Education Guidelines 2025，第 186–188 页.](https://www.ifrc.org/sites/default/files/2026-03/IFRC%20International%20First%20Aid,%20Resuscitation%20and%20Education%20Guidelines%202025.pdf); [首都儿科研究所 (2022). 【儿研所儿医说】心肺复苏：爸妈必备的急救知识（北京市卫生健康委员会转载）.](https://wjw.beijing.gov.cn/bmfw_20143/jkzs/jksh/202210/t20221017_2837684.html); [European Resuscitation Council (2025). ERC Guidelines 2025 for the lay public（Paediatric Basic Life Support 一章）.](https://www.erc.edu/media/p5ymaeej/gl2025_layperson_book_ipdf-v11-e.pdf) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md --- ## 14. Digital Security and Privacy Original chapter title: 账号与信息安全 [← 回总目录](../README.md) 口径：金钱与个人信息。账号被别人登进去，丢的先是钱。对方还会用你的账号去骗你通讯录里的人。你的身份也等于被人拿走了。 ### 14-001 — Enable two-factor authentication on email, payment, and social accounts; prioritize phone pop-ups over SMS codes Original title: 邮箱、支付、社交账号都开二次验证，优先用手机弹窗确认，其次才是短信验证码 **Source text (English):** ### 1. Enable two-factor authentication on email, payment, and social accounts; prioritize phone pop-ups over SMS codes - Cost: No cost involved. Each account takes just two to three minutes to set up once. - In plain terms: Two-factor authentication means an extra verification step beyond the password when logging in. Using a pop-up prompt on your phone that requires a single tap to confirm blocks over 90% of phishing and account theft attempts. In contrast, older verification methods such as answering questions like “Where did you log in last time?” or “What is your backup email?” only block around 10% of such attacks. - Benefit: Google analyzed 350,000 real-world account hijacking attempts. For authentication methods relying on device verification — such as phone pop-ups or physical security keys — over 94% of phishing-related hijacking attempts and 100% of automated hijacking attempts were prevented. These automated attempts involve bots using leaked passwords to try logging into accounts in bulk. For verification based on answering personal questions, only 10% of phishing attempts and 73% of automated attempts were blocked. - Evidence grade: A - Notes: The same study also found that these verification methods occasionally block legitimate users from accessing their accounts. 52% of real users failed to log in on their first try. However, 97% of them eventually gained access. It is recommended to enable this feature on email accounts first, as most other accounts allow password recovery via email. - Sources:Doerfler P, Thomas K, Marincenko M, et al. (2019). Evaluating Login Challenges as a Defense Against Account Takeover. The World Wide Web Conference (WWW '19). **Original text (Chinese):** ### 1. 邮箱、支付、社交账号都开二次验证，优先用手机弹窗确认，其次才是短信验证码 - 成本：不花钱。每个账号设置一次，两三分钟就设完。 - 说人话：二次验证是指登录时除了密码，还要再确认一次是不是本人。用手机上弹个窗、你点一下确认的办法，九成以上的钓鱼盗号都被拦住了。靠回答「上次在哪登的」「备用邮箱是什么」这种老办法，钓鱼盗号只能拦下一成左右。 - 收益：谷歌统计了 35 万次真实的盗号尝试（也叫账号劫持）。一类是靠设备来验证，比如手机上弹窗让你点确认，或者插一把安全密钥。这一类拦下了「超过 94% 源于钓鱼的劫持尝试和 100% 的自动化劫持尝试」。钓鱼是指骗你在假网站上输密码，自动化是指机器拿泄露的密码批量去试。另一类是靠回答问题来验证，比如问你上次在哪登录、备用邮箱是什么。这一类「只拦下了低至 10% 的钓鱼劫持和 73% 的自动化劫持」 - 证据等级：A - 来源：Doerfler P, Thomas K, Marincenko M, et al. (2019). Evaluating Login Challenges as a Defense Against Account Takeover. The World Wide Web Conference (WWW '19). - 备注：同一项研究也发现，这类验证有时会把本人挡在外面。52% 的真用户第一次没登进去，不过最后有 97% 还是进去了。先给邮箱开这个功能，因为别的账号大多能用邮箱找回密码。验证码只自己用，替别人报码、刷脸会背上什么，见第 8 节第 45 条（念验证码） **Evidence:** A. The same study also found that these verification methods occasionally block legitimate users from accessing their accounts. 52% of real users failed to log in on their first try. However, 97% of them eventually gained access. It is recommended to enable this feature on email accounts first, as most other accounts allow password recovery via email. **Source summary:** Two-factor authentication means an extra verification step beyond the password when logging in. Using a pop-up prompt on your phone that requires a single tap to confirm blocks over 90% of phishing and account theft attempts. In contrast, older verification methods such as answering questions like “Where did you log in last time?” or “What is your backup email?” only block around 10% of such attacks. **Low-ROI detour:** Move “Enable two-factor authentication on email, payment, and social accounts; prioritize phone pop-ups over SMS codes” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Two-factor authentication means an extra verification step beyond the password when logging in. Using a pop-up prompt on your phone that requires a single tap to confirm blocks over 90% of phishing and account theft attempts. In contrast, older verification methods such as answering questions like “Where did you log in last time?” or “What is your backup email?” only block around 10% of such attacks.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-045 **Source links:** [Doerfler P, Thomas K, Marincenko M, et al. (2019). Evaluating Login Challenges as a Defense Against Account Takeover. The World Wide Web Conference (WWW '19).](https://doi.org/10.1145/3308558.3313481) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/14-%E8%B4%A6%E5%8F%B7%E4%B8%8E%E4%BF%A1%E6%81%AF%E5%AE%89%E5%85%A8.md --- ### 14-002 — Use a unique password solely for your email Original title: 邮箱密码单独一个，不和任何网站重复 **Source text (English):** ### 2. Use a unique password solely for your email - Cost: No cost involved. Storing it in a password manager eliminates the need to memorize it. The real challenge lies in breaking the old habit of reusing one password across multiple sites. - In plain terms: If a password you use elsewhere gets stolen, attackers can use it to log straight into your email account. Once they gain access to your email, they can reset passwords for any other accounts linked to it. Therefore, your email password must be unique and never reused anywhere else. - Benefit: Credential stuffing is one of the easiest attack methods: attackers simply test stolen passwords against other accounts. If your email password is compromised, all accounts that rely on it for password recovery become vulnerable too. The US Cybersecurity and Infrastructure Security Agency recommends using a distinct, strong password of at least 16 characters for every account, and storing it via a password manager. - Evidence grade: C - Notes: If you struggle to memorize passwords, use the built-in password manager in your web browser. It stores passwords for each site for you, which is far safer than reusing the same password everywhere. Avoid saving passwords in WeChat favorites or note-taking apps. - Sources:US CISA. Use Strong Passwords. **Original text (Chinese):** ### 2. 邮箱密码单独一个，不和任何网站重复 - 成本：不花钱。用密码管理器存着就不用自己记。难的是要改掉一个密码到处用的老习惯。 - 说人话：别的网站被偷走的密码，会被人拿来直接登你的邮箱。邮箱一旦被人登进去，凡是能用邮箱找回密码的账号，都跟着一起丢。所以邮箱的密码要单独一个，别的地方一律不用。 - 收益：把别处泄露的账号和密码挨个拿来试着登，这叫撞库，是最省事的攻击方式，你的邮箱也会被这样试。邮箱一旦被人登进去，所有用它找回密码的账号一起丢。美国网络安全和基础设施安全局的建议是：每个账号用一个不同的强密码，至少 16 位，交给密码管理器存 - 证据等级：C - 来源：US CISA. Use Strong Passwords. - 备注：记不住就用浏览器自带的密码管理器。它替你记住每个网站的密码，比到处用同一个密码强得多。别把密码存在微信收藏或者备忘录里 **Evidence:** C. If you struggle to memorize passwords, use the built-in password manager in your web browser. It stores passwords for each site for you, which is far safer than reusing the same password everywhere. Avoid saving passwords in WeChat favorites or note-taking apps. **Source summary:** If a password you use elsewhere gets stolen, attackers can use it to log straight into your email account. Once they gain access to your email, they can reset passwords for any other accounts linked to it. Therefore, your email password must be unique and never reused anywhere else. **Low-ROI detour:** Move “Use a unique password solely for your email” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If a password you use elsewhere gets stolen, attackers can use it to log straight into your email account. Once they gain access to your email, they can reset passwords for any other accounts linked to it. Therefore, your email password must be unique and never reused anywhere else.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [US CISA. Use Strong Passwords.](https://www.cisa.gov/secure-our-world/use-strong-passwords) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/14-%E8%B4%A6%E5%8F%B7%E4%B8%8E%E4%BF%A1%E6%81%AF%E5%AE%89%E5%85%A8.md --- ### 14-003 — Set a screen lock on your phone and a PIN for the SIM card Original title: 手机设锁屏密码，SIM 卡设 PIN 码 **Source text (English):** ### 3. Set a screen lock on your phone and a PIN for the SIM card - Cost: No cost at all. You only need to set the screen lock and the SIM PIN once each. - In plain terms: The SIM card is that tiny card inside your phone that receives SMS verification codes. If your phone gets lost, a finder can remove the card and insert it into another phone to receive those codes, then reset all your accounts one by one. Setting a PIN on the SIM card means that whenever the card is moved to another phone, the user must enter that PIN before the phone can be used — effectively blocking that path. - Benefit: Without a SIM PIN, a finder can easily move your SIM card to another phone, receive verification codes, and reset all your accounts. With a PIN in place, that entire process is prevented, keeping your accounts safe even if your phone is lost. - Evidence grade: C - Notes: You can set the SIM PIN under “SIM card lock” in your phone settings. The default factory codes are usually 1234 or 0000. If you enter the wrong code three times in a row, you’ll need the PUK code provided by your carrier to unlock it. After setting the PIN, be sure to write it down somewhere safe. - Sources: author’s experience, no direct literature **Original text (Chinese):** ### 3. 手机设锁屏密码，SIM 卡设 PIN 码 - 成本：不花钱。锁屏密码和 PIN 码各设一次就行。 - 说人话：SIM 卡就是手机里那张小卡片，短信验证码靠它来收。手机丢了，捡到的人会把这张卡拔下来，插进别的手机收验证码，再挨个重置你的账号。给卡设一个 PIN 码，卡换到别的手机上，一开机就要先输这个码，这条路就断了。 - 收益：手机丢了以后，捡到的人最快的一条路是把 SIM 卡插到别的手机上，收你的短信验证码。有了验证码，他就能一个个重置你的账号。SIM 卡设了 PIN 码，换到别的手机上开机就要先输密码，捡到的人就没法拿它收验证码 - 证据等级：C - 来源：作者经验，无直接文献 - 备注：PIN 码在手机设置里的「SIM 卡锁」那一项里设。出厂时的初始码一般是 1234 或者 0000。连着输错三次，就要用运营商给的 PUK 码才能解开。所以设完先把这个码记在纸上 **Evidence:** C. You can set the SIM PIN under “SIM card lock” in your phone settings. The default factory codes are usually 1234 or 0000. If you enter the wrong code three times in a row, you’ll need the PUK code provided by your carrier to unlock it. After setting the PIN, be sure to write it down somewhere safe. **Source summary:** The SIM card is that tiny card inside your phone that receives SMS verification codes. If your phone gets lost, a finder can remove the card and insert it into another phone to receive those codes, then reset all your accounts one by one. Setting a PIN on the SIM card means that whenever the card is moved to another phone, the user must enter that PIN before the phone can be used — effectively blocking that path. **Low-ROI detour:** Move “Set a screen lock on your phone and a PIN for the SIM card” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The SIM card is that tiny card inside your phone that receives SMS verification codes. If your phone gets lost, a finder can remove the card and insert it into another phone to receive those codes, then reset all your accounts one by one. Setting a PIN on the SIM card means that whenever the card is moved to another phone, the user must enter that PIN before the phone can be used — effectively blocking that path.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** 作者经验，无直接文献 **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/14-%E8%B4%A6%E5%8F%B7%E4%B8%8E%E4%BF%A1%E6%81%AF%E5%AE%89%E5%85%A8.md --- ### 14-004 — Follow these steps if you lose your phone: block the SIM card, remotely lock it, change passwords, file a police report, and freeze your bank cards if needed. Original title: 手机丢了按这个顺序做：挂失 SIM 卡、远程锁定、改密码、报警、冻结银行卡 **Source text (English):** ### 4. Follow these steps if you lose your phone: block the SIM card, remotely lock it, change passwords, file a police report, and freeze your bank cards if needed. - Cost: No cost involved. Completing all steps takes just a few minutes. - In plain terms: The order of actions matters more than speed. First, block the SIM card to cut off access to verification codes. Next, remotely lock the phone. Then, use a computer to change your email and payment passwords. After that, file a police report to obtain a receipt. Finally, freeze your bank cards as needed. Even if you’re using someone else’s phone, you can still call your carrier to block the SIM card. - Benefit: Following the correct sequence is more important than acting quickly. Step one is blocking the SIM card, which severs the main channel for verification codes. Step two involves remotely locking the phone and erasing all its contents. Step three requires changing your email and payment passwords from a computer. Step four is filing a police report to get a receipt. Finally, freeze your bank cards if necessary. The Federal Communications Commission also advises that even if you believe you merely misplaced your phone, you should still remotely lock it. If it’s stolen, file a police report immediately, providing the phone’s model and IMEI number, and inform your carrier right away. - Evidence grade: C - Notes: Save the customer service numbers for all three major carriers in advance: China Mobile at 10086, China Unicom at 10010, and China Telecom at 10000. Also note the city where you registered your phone number, as customer service agents will ask for this information. You can still call carrier hotlines from someone else’s phone to block your SIM card. - Sources: US FCC. Protect Your Smart Device. ; The sequence of steps is based on the author’s experience; see section 7 for a replacement ID card, and section 8 about credit information for fake loans. **Original text (Chinese):** ### 4. 手机丢了按这个顺序做：挂失 SIM 卡、远程锁定、改密码、报警、冻结银行卡 - 成本：不花钱。整套做下来十几分钟。 - 说人话：顺序比手快更重要。第一步挂失 SIM 卡，验证码这条命脉就断了。接着远程锁住手机，再用电脑改邮箱和支付密码，然后报警拿回执，最后看情况冻结银行卡。手机不在身上，借别人的手机打运营商客服也能挂失。 - 收益：顺序比速度更重要。第一步，挂失 SIM 卡，别人就收不到你的验证码了。第二步，远程锁定手机，并清空手机里的内容。第三步，从电脑上改邮箱和支付密码。第四步，报警，拿回执。最后按需要冻结银行卡。美国联邦通信委员会的提示也是：就算觉得只是弄丢了，也要远程锁住。被偷了马上报警，报上型号和 IMEI 串号（手机的身份编号），并马上告诉运营商 - 证据等级：C - 来源：US FCC. Protect Your Smart Device. ；步骤顺序是作者经验；补办身份证见第 7 节，冒名贷款见第 8 节关于征信的一条 - 备注：提前把三家运营商的客服号记下来：移动 10086，联通 10010，电信 10000。自己的手机号是在哪个城市办的，也记一下，客服会问。用别人的手机一样能打客服挂失 **Evidence:** C. Save the customer service numbers for all three major carriers in advance: China Mobile at 10086, China Unicom at 10010, and China Telecom at 10000. Also note the city where you registered your phone number, as customer service agents will ask for this information. You can still call carrier hotlines from someone else’s phone to block your SIM card. **Source summary:** The order of actions matters more than speed. First, block the SIM card to cut off access to verification codes. Next, remotely lock the phone. Then, use a computer to change your email and payment passwords. After that, file a police report to obtain a receipt. Finally, freeze your bank cards as needed. Even if you’re using someone else’s phone, you can still call your carrier to block the SIM card. **Low-ROI detour:** Move “Follow these steps if you lose your phone: block the SIM card, remotely lock it, change passwords, file a police report, and freeze your bank cards if needed.” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The order of actions matters more than speed. First, block the SIM card to cut off access to verification codes. Next, remotely lock the phone. Then, use a computer to change your email and payment passwords. After that, file a police report to obtain a receipt. Finally, freeze your bank cards as needed. Even if you’re using someone else’s phone, you can still call your carrier to block the SIM card.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** chapter:07; chapter:08 **Source links:** [US FCC. Protect Your Smart Device.](https://www.fcc.gov/consumers/guides/protect-your-mobile-device); 步骤顺序是作者经验; 补办身份证见第 7 节，冒名贷款见第 8 节关于征信的一条 **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/14-%E8%B4%A6%E5%8F%B7%E4%B8%8E%E4%BF%A1%E6%81%AF%E5%AE%89%E5%85%A8.md --- ### 14-005 — If your card is fraudulently used, report it and freeze the card first, then demand compensation from the bank: proving “you made the transaction” is the bank’s responsibility Original title: 卡被盗刷先挂失冻结再报警，然后要求银行赔：证明「是你自己刷的」是银行的责任 **Source text (English):** ### 5. If your card is fraudulently used, report it and freeze the card first, then demand compensation from the bank: proving “you made the transaction” is the bank’s responsibility - Cost: No cost at all. As soon as you notice anything suspicious on your card statements, immediately report it and freeze the card. Keep all records: police reports, freeze confirmations, and transaction notifications from the bank. If the card is still in your possession, make a small inquiry or deposit nearby to create a record proving you had the card with you at the time of the fraud. The hardest part is resisting the urge to argue with customer service first — always freeze the card first. - In plain terms: If someone fraudulently uses your card, you don’t have to prove “this wasn’t me.” Instead, it’s the bank’s duty to prove the transaction was made by you. If they can’t, they must compensate you. This only applies if you report and freeze the card right away. Delaying this step means you’ll bear any additional losses that occur afterward. - Benefit: Supreme Court rulings clearly define who must provide evidence. If you claim the transaction resulted from counterfeit card fraud or online fraud, you must first gather proof — such as official legal documents, records showing where the card was physically located at the time, transaction logs, notifications, police reports, and freeze confirmations. Conversely, if the issuing bank or any third‑party payment service insists the transaction was authorized by you, they must produce evidence to support that claim. If, after you notify the bank, it fails to verify the transaction promptly or to preserve transaction records and surveillance footage, the bank bears the consequences of lacking proof. Once proven, debit‑card holders may demand full reimbursement of stolen funds plus compensation for any losses; credit‑card users may request a refund of all unauthorized charges, interest, and penalties, and courts will reject any demand that the cardholder repay those amounts. You may also ask the bank to promptly remove any resulting negative credit entries (effective 25 May 2021). - Evidence grade: A - Notes: There are two situations where you remain liable. First, if you fail to protect your card, PIN, or verification codes — in other words, if you neglect your duty to safeguard them — you’ll bear part of the loss. Keep your PIN secret and never share verification codes (see Item 1; two‑factor authentication via phone alerts is preferred). Second, if you delay reporting and freezing the card, any extra losses incurred afterward are your responsibility. Hence, the very first step is always to freeze the card — don’t waste time arguing with customer service first. These rules also apply to third‑party payment services. If such a service advertises “immediate compensation” with clear terms, you may demand payment from them. If you were tricked into transferring money, that falls under a separate procedure; see Item 8.2: call 110 or 96110 immediately to request a stop‑payment order. - Sources:Supreme People's Court of China (2021). Provisions on Several Issues Concerning the Trial of Bank Card Civil Dispute Cases (Articles 4, 5, 7, 14, and 15). **Original text (Chinese):** ### 5. 卡被盗刷先挂失冻结再报警，然后要求银行赔：证明「是你自己刷的」是银行的责任 - 成本：不花钱。发现卡上有不对劲的动静，立刻挂失或者冻结。把报警记录、挂失记录、银行发来的交易通知都留着。卡还在自己身上的，就近做一笔小额查询或者存取，留下记录证明出事的时候真卡在你手上。难的是要忍住别先跟客服争论，先挂失。 - 说人话：卡被人盗刷，不用你去证明「这不是我刷的」。反过来，是银行要拿出证据证明这笔是你本人刷的，拿不出就得赔你。前提是你一发现就挂失冻结。拖着不挂失，后面多出来的损失要自己承担。 - 收益：最高法的规定把「谁来拿证据」分开了。你说这是伪卡盗刷或者网络盗刷，要先拿证据。伪卡盗刷就是卡被人复制了一张去刷。这些都能用来证明：已经生效的法律文书、银行卡交易时真卡在哪里、交易发生在哪里。还有账户交易明细、交易通知、报警记录、挂失记录等等。**反过来，发卡银行、非银行支付机构（第三方支付）说这笔是持卡人本人刷的、或者是经他授权刷的，要由它们拿出证据**。你告知银行之后，银行没及时核实，或者没及时提供、保存交易单据和监控录像，证据因此拿不到的，拿不出证据的后果由银行承担。认定成立以后：借记卡（储蓄卡）持卡人，可以要求发卡银行把被盗刷的存款本息付给你，并赔偿损失。信用卡持卡人，可以要求退回被扣走的透支款本息和违约金，并赔偿损失；银行反过来要你还这笔透支款的，法院不予支持。你还可以要求发卡银行及时撤销相应的不良征信记录（全国，2021 年 5 月 25 日起施行） - 证据等级：A - 来源：最高人民法院 (2021). 关于审理银行卡民事纠纷案件若干问题的规定（第四、五、七、十四、十五条）. - 备注：有两种情形要你自己担责。一是银行卡、密码、验证码这些东西你没保管好，自己有过错（原文是「未尽妥善保管义务具有过错」），错多少担多少。所以密码不告诉别人，验证码不转发给别人（见第 1 条，二次验证优先用手机弹窗确认）。二是没及时挂失，让损失接着扩大，多出来那部分自己承担。所以第一步永远是挂失冻结，别先打客服争论。第三方支付机构也适用这套规则。它的宣传资料里写了「先行赔付」，而且承诺得具体明确的，可以照着要求它先赔。钱是你被人骗着自己转出去的，要走另一套办法，见第 8 节第 2 条（发现被骗立刻打 110 或 96110 要求止付）。 **Evidence:** A. There are two situations where you remain liable. First, if you fail to protect your card, PIN, or verification codes — in other words, if you neglect your duty to safeguard them — you’ll bear part of the loss. Keep your PIN secret and never share verification codes (see Item 1; two‑factor authentication via phone alerts is preferred). Second, if you delay reporting and freezing the card, any extra losses incurred afterward are your responsibility. Hence, the very first step is always to freeze the card — don’t waste time arguing with customer service first. These rules also apply to third‑party payment services. If such a service advertises “immediate compensation” with clear terms, you may demand payment from them. If you were tricked into transferring money, that falls under a separate procedure; see Item 8.2: call 110 or 96110 immediately to request a stop‑payment order. **Source summary:** If someone fraudulently uses your card, you don’t have to prove “this wasn’t me.” Instead, it’s the bank’s duty to prove the transaction was made by you. If they can’t, they must compensate you. This only applies if you report and freeze the card right away. Delaying this step means you’ll bear any additional losses that occur afterward. **Low-ROI detour:** Move “If your card is fraudulently used, report it and freeze the card first, then demand compensation from the bank: proving “you made the transaction” is the bank’s responsibility” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If someone fraudulently uses your card, you don’t have to prove “this wasn’t me.” Instead, it’s the bank’s duty to prove the transaction was made by you. If they can’t, they must compensate you. This only applies if you report and freeze the card right away. Delaying this step means you’ll bear any additional losses that occur afterward.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-002; 14-001 **Source links:** [最高人民法院 (2021). 关于审理银行卡民事纠纷案件若干问题的规定（第四、五、七、十四、十五条）.](https://www.court.gov.cn/fabu/xiangqing/304771.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/14-%E8%B4%A6%E5%8F%B7%E4%B8%8E%E4%BF%A1%E6%81%AF%E5%AE%89%E5%85%A8.md --- ### 14-006 — Periodically check the devices logged into your account and any authorized apps, then remove the ones you no longer use Original title: 每隔一段时间看一次账号的登录设备和已授权应用，不用的清掉 **Source text (English):** ### 6. Periodically check the devices logged into your account and any authorized apps, then remove the ones you no longer use - Cost: No cost at all. It only takes a few minutes each time. The hard part is that there’s no reminder — you have to remember to do it yourself. - In plain terms: “Logged-in devices” refer to the phones and computers that can still access your account right now. Account thieves often lie low for a while before making their move. If you see any unfamiliar devices on the list, or third-party apps you no longer use still linked to your account, log out from all devices and change your password right away. - Benefit: Account theft rarely happens instantly — attackers usually spend some time lurking first. The list of logged-in devices shows all phones and computers currently able to access your account, while the list of authorized apps shows all third-party services you’ve given permission to log in using your account. Any unknown devices or unused third-party apps on these lists are the easiest clues to spot. - Evidence grade: C - Notes: This feature is available in WeChat, Alipay, email accounts, Apple ID, and Android accounts. If you spot any unfamiliar devices, simply log out from all devices and change your password. - Sources: author’s experience, no direct literature **Original text (Chinese):** ### 6. 每隔一段时间看一次账号的登录设备和已授权应用，不用的清掉 - 成本：不花钱。每次看几分钟。难的是没人提醒，要自己记得去看。 - 说人话：「登录设备」是指现在还能用你账号的那些手机和电脑。盗号的人常常先潜伏一阵再动手。列表里冒出你不认识的设备，或者早就不用的软件还连着你的账号，看到就退出全部登录，再改密码。 - 收益：被盗号往往不是当场就动手，对方会先潜伏一阵。账号里的登录设备列表，记着现在还能用这个账号的手机和电脑。已授权应用列表，记着你准许它用这个账号登录的别家软件。列表里的陌生设备，和早就不用的第三方软件，是最容易发现的痕迹 - 证据等级：C - 来源：作者经验，无直接文献 - 备注：微信、支付宝、邮箱、苹果账号和安卓账号里都有这个入口。发现不认识的设备，就点退出全部登录，再改密码 **Evidence:** C. This feature is available in WeChat, Alipay, email accounts, Apple ID, and Android accounts. If you spot any unfamiliar devices, simply log out from all devices and change your password. **Source summary:** “Logged-in devices” refer to the phones and computers that can still access your account right now. Account thieves often lie low for a while before making their move. If you see any unfamiliar devices on the list, or third-party apps you no longer use still linked to your account, log out from all devices and change your password right away. **Low-ROI detour:** Move “Periodically check the devices logged into your account and any authorized apps, then remove the ones you no longer use” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: ““Logged-in devices” refer to the phones and computers that can still access your account right now. Account thieves often lie low for a while before making their move. If you see any unfamiliar devices on the list, or third-party apps you no longer use still linked to your account, log out from all devices and change your password right away.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** 作者经验，无直接文献 **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/14-%E8%B4%A6%E5%8F%B7%E4%B8%8E%E4%BF%A1%E6%81%AF%E5%AE%89%E5%85%A8.md --- ### 14-007 — Don’t tap “Allow all” just to use an app: the data isn’t mandatory, and refusing to share it won’t block service access Original title: 别为了用 App 点「全部同意」：不是必需的信息，你不同意也不能拒绝给你服务 **Source text (English):** ### 7. Don’t tap “Allow all” just to use an app: the data isn’t mandatory, and refusing to share it won’t block service access - Cost: No cost involved. The hard part is resisting the urge to tap “Allow all.” - In plain terms: Apps request your data. If that data isn’t strictly necessary to deliver the service, the app can’t deny you access just because you refuse to share it. It may only collect what it actually needs. For instance, a map app needs your location, but a flashlight app has no business asking for your contacts list. - Benefit: Two key legal points apply here. First, providers may not deny products or services on the grounds that a user hasn’t consented or has withdrawn consent — unless processing that data is genuinely essential to delivering the service. Second, data collection must stay limited to what’s absolutely required for the intended purpose; only the minimal amount needed may be gathered. - Evidence grade: A - Notes: The deciding factor is simple: is this data truly essential to providing the service? Location data is essential for a map app, but contact lists aren’t needed for a flashlight app. After installing an app, head to your phone’s settings under app permissions and turn off any nonessential permissions. Grant access only when you genuinely need them, and even then, limit it to a one-time permission. - Sources: National People's Congress Standing Committee (2021). Personal Information Protection Law. China National People's Congress. : Article 6 "The collection of personal information should be limited to the minimum scope to achieve the purpose of processing, and no excessive collection of personal information"; Article 16 "Personal information processors shall not refuse to provide products or services on the grounds that individuals do not agree to the processing of their personal information or withdraw their consent; unless the processing of personal information is necessary to provide products or services"; Article 15 "Where personal information is processed based on individual consent, individuals have the right to withdraw their consent. Personal information processors should provide a convenient way to withdraw consent." **Original text (Chinese):** ### 7. 别为了用 App 点「全部同意」：不是必需的信息，你不同意也不能拒绝给你服务 - 成本：不花钱。难的是要忍住不点「全部同意」。 - 说人话：App 要你的信息，如果不是提供这项服务必须用的，你不同意给，它不能因此不让你用。它能收的，也只限于用得着的那些。地图要你的位置是必须的，手电筒要你的通讯录就不是。 - 收益：法律明写了两条。一是不得以个人不同意、或者撤回同意为由，拒绝提供产品或者服务；处理这些信息属于提供服务所必需的除外。二是收集应当限于实现处理目的的最小范围，只能收用得着的那些 - 证据等级：A - 来源：全国人大常委会 (2021). 个人信息保护法. 中国人大网. ：第六条「收集个人信息，应当限于实现处理目的的最小范围，不得过度收集个人信息」；第十六条「个人信息处理者不得以个人不同意处理其个人信息或者撤回同意为由，拒绝提供产品或者服务；处理个人信息属于提供产品或者服务所必需的除外」；第十五条「基于个人同意处理个人信息的，个人有权撤回其同意。个人信息处理者应当提供便捷的撤回同意的方式」 - 备注：判断标准是这项信息是不是提供这个服务所必需的。地图要位置是必需的，手电筒要通讯录不是。App 装完，先到手机设置里的应用权限页，把不必需的权限关掉。等真用到的时候，再选只这一次允许。 **Evidence:** A. The deciding factor is simple: is this data truly essential to providing the service? Location data is essential for a map app, but contact lists aren’t needed for a flashlight app. After installing an app, head to your phone’s settings under app permissions and turn off any nonessential permissions. Grant access only when you genuinely need them, and even then, limit it to a one-time permission. **Source summary:** Apps request your data. If that data isn’t strictly necessary to deliver the service, the app can’t deny you access just because you refuse to share it. It may only collect what it actually needs. For instance, a map app needs your location, but a flashlight app has no business asking for your contacts list. **Low-ROI detour:** Move “Don’t tap “Allow all” just to use an app: the data isn’t mandatory, and refusing to share it won’t block service access” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Apps request your data. If that data isn’t strictly necessary to deliver the service, the app can’t deny you access just because you refuse to share it. It may only collect what it actually needs. For instance, a map app needs your location, but a flashlight app has no business asking for your contacts list.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大常委会 (2021). 个人信息保护法. 中国人大网.](http://www.npc.gov.cn/npc/c2/c30834/202108/t20210820_313088.html); 第十六条「个人信息处理者不得以个人不同意处理其个人信息或者撤回同意为由，拒绝提供产品或者服务; 处理个人信息属于提供产品或者服务所必需的除外」; 第十五条「基于个人同意处理个人信息的，个人有权撤回其同意。个人信息处理者应当提供便捷的撤回同意的方式」 **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/14-%E8%B4%A6%E5%8F%B7%E4%B8%8E%E4%BF%A1%E6%81%AF%E5%AE%89%E5%85%A8.md --- ### 14-008 — You have the right to view, copy, correct, and delete your personal information; if refused, you can sue. Original title: 你有权查看、复制、更正和删除自己的个人信息，被拒绝可以起诉 **Source text (English):** ### 8. You have the right to view, copy, correct, and delete your personal information; if refused, you can sue. - Cost: There is no cost involved. Only if the company drags its feet do you need to file a complaint or sue. A lawsuit typically takes several months to resolve, and you must pay legal fees yourself. Therefore, filing a complaint first is the more cost-effective option. The difficult part is having to repeatedly follow up when the company delays action. - In plain terms: You have the right to demand that a company let you view, copy, correct, and delete your personal information. When a service is discontinued, its retention period expires, or you withdraw consent, the company is obligated to delete that data on its own. If it refuses your request, it must provide a valid reason; otherwise, you can take it to court. Deactivating an account and deleting personal information are two separate actions — after deactivating, you must separately request deletion. - Benefit: There are several situations in which a company must proactively delete personal information: when a service is discontinued, when the agreed retention period ends, when you withdraw consent, or when the original purpose of data collection has been fulfilled. If it fails to do so, you can demand deletion. Should it deny your rights without justification, you may file a lawsuit. - Evidence grade: A - Notes: Deactivating an account and deleting personal information are distinct processes; after deactivating, you must separately request deletion. Before switching phones or selling an old device, make sure to log out of all accounts, unlink them, and then perform a factory reset. The law grants you a right to deletion after the fact — it cannot retrieve data that has already been leaked. - Sources: National People's Congress Standing Committee (2021). Personal Information Protection Law. China National People's Congress Network. : Article 45 "Individuals have the right to consult and copy their personal information from personal information processors... Individuals request access, If the personal information is copied, the personal information processor shall provide it in a timely manner"; Article 46 Right of Correction and Supplement; Article 47 lists five situations in which deletion should be voluntary, including "(1) The processing purpose has been achieved, cannot be achieved or is no longer necessary to achieve the processing purpose" (2) The personal information processor stops providing products or services, or the retention period has expired" (3) The individual withdraws consent", "If the personal information processor has not deleted it, the individual has the right to request deletion"; Article 50 "Personal information processors should establish a convenient mechanism for accepting and processing applications for individuals to exercise their rights. If they refuse an individual's request to exercise their rights, they should explain the reasons." "Individuals may file lawsuits in the People's Court in accordance with the law." **Original text (Chinese):** ### 8. 你有权查看、复制、更正和删除自己的个人信息，被拒绝可以起诉 - 成本：不花钱。只有对方拖着不办，才需要去投诉或者起诉。真打官司就是几个月起步，律师费还要自己出，所以先投诉更划算。难的是对方拖着的时候得反复去催。 - 说人话：你有权要求企业让你查看、复制、更正和删除自己的信息。服务停了、保存期限到了、你撤回同意的，企业本来就该自己删掉。它拒绝你，必须说明理由；不办，你可以直接去法院告它。注销账号和删除信息是两件事，注销之后还要另外提删除。 - 收益：有几种情形企业应当主动删除：服务停了、约定的保存期限到了、你撤回同意、当初收集的目的已经达到等等。它没删，你可以要求它删。它拒绝你行使这些权利的，必须说明理由。你可以直接向法院起诉 - 证据等级：A - 来源：全国人大常委会 (2021). 个人信息保护法. 中国人大网. ：第四十五条「个人有权向个人信息处理者查阅、复制其个人信息……个人请求查阅、复制其个人信息的，个人信息处理者应当及时提供」；第四十六条更正、补充权；第四十七条列了五种应当主动删除的情形，含「（一）处理目的已实现、无法实现或者为实现处理目的不再必要」「（二）个人信息处理者停止提供产品或者服务，或者保存期限已届满」「（三）个人撤回同意」，「个人信息处理者未删除的，个人有权请求删除」；第五十条「个人信息处理者应当建立便捷的个人行使权利的申请受理和处理机制。拒绝个人行使权利的请求的，应当说明理由」「个人可以依法向人民法院提起诉讼」 - 备注：注销账号和删除个人信息是两件事，注销之后还要单独提出删除。换手机或者卖旧手机之前，先在旧手机上把所有账号退出、解除绑定，再恢复出厂设置。法律给你的是事后的删除权，它不能替你把已经泄露出去的东西收回来。 **Evidence:** A. Deactivating an account and deleting personal information are distinct processes; after deactivating, you must separately request deletion. Before switching phones or selling an old device, make sure to log out of all accounts, unlink them, and then perform a factory reset. The law grants you a right to deletion after the fact — it cannot retrieve data that has already been leaked. **Source summary:** You have the right to demand that a company let you view, copy, correct, and delete your personal information. When a service is discontinued, its retention period expires, or you withdraw consent, the company is obligated to delete that data on its own. If it refuses your request, it must provide a valid reason; otherwise, you can take it to court. Deactivating an account and deleting personal information are two separate actions — after deactivating, you must separately request deletion. **Low-ROI detour:** Move “You have the right to view, copy, correct, and delete your personal information; if refused, you can sue.” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “You have the right to demand that a company let you view, copy, correct, and delete your personal information. When a service is discontinued, its retention period expires, or you withdraw consent, the company is obligated to delete that data on its own. If it refuses your request, it must provide a valid reason; otherwise, you can take it to court. Deactivating an account and deleting personal information are two separate actions — after deactivating, you must separately request deletion.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大常委会 (2021). 个人信息保护法. 中国人大网.](http://www.npc.gov.cn/npc/c2/c30834/202108/t20210820_313088.html); 第四十六条更正、补充权; 第四十七条列了五种应当主动删除的情形，含「（一）处理目的已实现、无法实现或者为实现处理目的不再必要」「（二）个人信息处理者停止提供产品或者服务，或者保存期限已届满」「（三）个人撤回同意」，「个人信息处理者未删除的，个人有权请求删除」; 第五十条「个人信息处理者应当建立便捷的个人行使权利的申请受理和处理机制。拒绝个人行使权利的请求的，应当说明理由」「个人可以依法向人民法院提起诉讼」 **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/14-%E8%B4%A6%E5%8F%B7%E4%B8%8E%E4%BF%A1%E6%81%AF%E5%AE%89%E5%85%A8.md --- ### 14-009 — You’re not required to use facial recognition: if other options exist, they must offer you alternatives if you refuse Original title: 刷脸不是必须答应的：有别的办法就不能只让你刷脸，你不同意得给你其他方式 **Source text (English):** ### 9. You’re not required to use facial recognition: if other options exist, they must offer you alternatives if you refuse - Cost: No cost involved. When asked to use facial recognition, simply ask, “Are there any other verification methods available?” If they claim none exist, demand they provide alternatives. The challenge lies in actually voicing this question on the spot. - In plain terms: As long as any other method can achieve the same result, a service provider cannot force you to use facial recognition. If you decline facial recognition, they must offer alternatives such as a card swipe, password entry, or ID verification. They also cannot threaten that “the service won’t be provided” if you refuse. Installing facial recognition devices in hotel rooms, public showers, changing rooms, or restrooms is strictly prohibited. - Benefit: The Administrative Measures for the Safe Use of Facial Recognition Technology clearly state: “Where other non-facial recognition technologies can achieve the same purpose or meet equivalent operational requirements, facial recognition must not be used as the sole verification method. If an individual declines facial recognition for identity verification, other reasonable and convenient alternatives must be provided.” The measures further stipulate: “No organization or individual may mislead, deceive, or coerce individuals into accepting facial recognition for identity verification under the pretext of service delivery or improved quality.” Consent to use facial recognition must be “freely, explicitly, and separately given after full disclosure” — meaning you must be asked specifically about this and must agree independently. You retain the right to withdraw consent, and service providers must offer an easy way to do so. For minors under 14, parental or guardian consent is mandatory. In public spaces, facial recognition devices may only be installed if “necessary for public safety” and must display prominent warning signs. Their use inside private areas such as hotel rooms, showers, changing rooms, or restrooms is forbidden. Facial data must be stored locally on devices and must not be transmitted over the internet, except where permitted by law or with explicit consent (effective nationwide as of June 1, 2025). - Evidence grade: A - Notes: Common scenarios include residential building access systems, rental platforms, gyms, and hotels requesting facial data. When they claim “the system only supports facial recognition,” quote the exact wording from the regulations: “Where other non-facial recognition technologies can achieve the same purpose or meet equivalent operational requirements, facial recognition must not be used as the sole verification method.” Then demand alternative verification methods such as card swipes, passwords, or ID checks. If they still refuse, report them to local internet regulatory authorities. Certain financial and government services may have separate rules — follow those instead. Unlike passwords, facial data cannot be changed after a breach, so it demands greater caution. Organizations storing facial data on behalf of 100,000+ individuals must register with provincial or higher-level internet regulators within 30 days; this registration status can help you assess their legitimacy. Your rights to access, correct, or delete your personal data are covered in item 8. - Sources: Cyberspace Administration of China, Ministry of Public Security of China (2025). Measures for the Security Management of Facial Recognition Technology Applications (Order No. 19, Article 10, Article 12, Article 13, effective from June 1, 2025). **Original text (Chinese):** ### 9. 刷脸不是必须答应的：有别的办法就不能只让你刷脸，你不同意得给你其他方式 - 成本：不花钱。被要求刷脸时，问一句「有没有别的验证方式」。对方说没有，就要求它提供一个。难的是要当面开口问。 - 说人话：只要还有别的办法能办成同一件事，对方就不能只让你刷脸。你不同意刷脸，它得给你刷卡、密码或者身份证这类别的办法，也不许拿「那就办不了业务」来逼你。宾馆客房、公共浴室、更衣室、卫生间这些地方，谁都不许装人脸识别设备。 - 收益：人脸识别技术应用安全管理办法写明：「实现相同目的或者达到同等业务要求，存在其他非人脸识别技术方式的，不得将人脸识别技术作为唯一验证方式。个人不同意通过人脸信息进行身份验证的，应当提供其他合理、便捷的方式。」办法还写明：「任何组织和个人不得以办理业务、提升服务质量等为由，误导、欺诈、胁迫个人接受人脸识别技术验证个人身份。」要是按你同意来处理人脸信息，得取得「在充分知情的前提下自愿、明确作出的单独同意」：单独就这一件事问你，你单独点头才算。你有权撤回同意，处理者要提供便捷的撤回方式。处理不满十四周岁未成年人的人脸信息，应当取得父母或者其他监护人的同意。公共场所安装人脸识别设备，「应当为维护公共安全所必需」，并设置显著提示标识。宾馆客房、公共浴室、公共更衣室、公共卫生间等公共场所中的私密空间内部，任何组织和个人不得安装。人脸信息应当存储于人脸识别设备内，不得通过互联网对外传输。两种情况例外：法律、行政法规另有规定，或者取得了单独同意（全国，2025 年 6 月 1 日起施行） - 证据等级：A - 来源：国家互联网信息办公室、公安部 (2025). 人脸识别技术应用安全管理办法（第 19 号令，第十条、十二条、十三条，2025 年 6 月 1 日起施行）. - 备注：最常遇到的是小区门禁、租房平台、健身房、酒店要你录人脸。对方说「系统只支持刷脸」的时候，把办法的原话念给他听。原话是：「实现相同目的或者达到同等业务要求，存在其他非人脸识别技术方式的，不得将人脸识别技术作为唯一验证方式」。然后要求它提供刷卡、密码或者身份证这类别的方式。还是不给的，向当地网信部门反映。国家对刷脸验证身份另有规定的，比如一部分金融和政务场景，按那些规定办。人脸和密码最大的区别是泄露之后改不掉，所以它值得比密码更谨慎。存了 10 万人以上人脸信息的单位，要在 30 个工作日内向省级以上网信部门备案，这也是判断对方正不正规的一个问法。查阅、更正、删除自己个人信息的权利见第 8 条。别人借你的脸去办他自己的贷款，是另一回事，见第 8 节第 45 条（帮忙刷个脸）。 **Evidence:** A. Common scenarios include residential building access systems, rental platforms, gyms, and hotels requesting facial data. When they claim “the system only supports facial recognition,” quote the exact wording from the regulations: “Where other non-facial recognition technologies can achieve the same purpose or meet equivalent operational requirements, facial recognition must not be used as the sole verification method.” Then demand alternative verification methods such as card swipes, passwords, or ID checks. If they still refuse, report them to local internet regulatory authorities. Certain financial and government services may have separate rules — follow those instead. Unlike passwords, facial data cannot be changed after a breach, so it demands greater caution. Organizations storing facial data on behalf of 100,000+ individuals must register with provincial or higher-level internet regulators within 30 days; this registration status can help you assess their legitimacy. Your rights to access, correct, or delete your personal data are covered in item 8. **Source summary:** As long as any other method can achieve the same result, a service provider cannot force you to use facial recognition. If you decline facial recognition, they must offer alternatives such as a card swipe, password entry, or ID verification. They also cannot threaten that “the service won’t be provided” if you refuse. Installing facial recognition devices in hotel rooms, public showers, changing rooms, or restrooms is strictly prohibited. **Low-ROI detour:** Move “You’re not required to use facial recognition: if other options exist, they must offer you alternatives if you refuse” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “As long as any other method can achieve the same result, a service provider cannot force you to use facial recognition. If you decline facial recognition, they must offer alternatives such as a card swipe, password entry, or ID verification. They also cannot threaten that “the service won’t be provided” if you refuse. Installing facial recognition devices in hotel rooms, public showers, changing rooms, or restrooms is strictly prohibited.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-045; 14-008 **Source links:** [国家互联网信息办公室、公安部 (2025). 人脸识别技术应用安全管理办法（第 19 号令，第十条、十二条、十三条，2025 年 6 月 1 日起施行）.](https://www.cac.gov.cn/2025-03/21/c_1744174262156096.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/14-%E8%B4%A6%E5%8F%B7%E4%B8%8E%E4%BF%A1%E6%81%AF%E5%AE%89%E5%85%A8.md --- ### 14-010 — Do not send code, secrets, or private data to an unknown AI proxy Original title: 别把代码、密钥和隐私资料交给来路不明的「AI 中转站」，让 AI 自动执行命令时尤其如此 **Source text (English):** ### 10. Do not send code, secrets, or private data to an unknown AI proxy - Cost: Using an authorized provider and redacting sensitive material may take extra setup time. - In plain terms: A proxy can view or alter prompts and responses. The cited study tested more than 400 services and found some that inserted malicious code or tampered with planted cloud credentials. - Applicability and limits: Treat the study as a sample, not a rate for every proxy. Use trusted providers, protect credentials, and review commands before granting software permission to run them. - Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below. **Original text (Chinese):** ### 10. 别把代码、密钥和隐私资料交给来路不明的「AI 中转站」，让 AI 自动执行命令时尤其如此 - 成本：官方直连通常比中转站贵，充值也没那么方便。难在中转站便宜，一个入口能调好几家模型 - 说人话：中转站夹在你和模型厂商中间，你发出去的内容和收回来的回答，它都看得见、改得了。有研究测了 400 多个中转站，9 个往回答里塞恶意代码，17 个动了研究者故意放进去的云服务密钥。让 AI 自动执行命令的，一条被改过的命令就够让电脑被人控制。 - 收益：国家安全部 2026 年 6 月发布风险提示。部分中转站会把用户提交的数据留在服务器上，有的私自截留，倒卖给别的大模型厂商做训练。有的暗藏后门，向用户设备植入恶意代码，窃取账号密钥和云端凭证，甚至装上远程控制程序。提示建议用官方直连、正规授权的平台，不用来源不明、没有运营资质、没有安全保障的平台。用的时候先给个人隐私和项目资料脱敏，管好密钥、定期更换。遇到异常扣费、无故封号、数据异常，立即停用、改密钥、查杀病毒、留存证据。加州大学圣塔芭芭拉分校等单位的研究者 2026 年做了一项测量。他们从淘宝、闲鱼和海外网店买了 28 个付费中转站，又从公开社区收集了 400 个免费中转站。结果 1 个付费的和 8 个免费的，会往返回的工具调用里注入恶意代码。工具调用就是 AI 让你的电脑去执行的命令，比如安装软件包。还有 2 个会挑时机下手，论文举的例子是只对全自动执行的会话下手。17 个动用过研究者故意放进去的亚马逊云服务密钥。1 个转走了研究者以太坊钱包里的钱，钱包里只放了很少的钱，损失不到 50 美元。论文演示的改法很隐蔽：把安装命令里的 requests 换成拼法相近的 reqeusts，一眼看不出来（全国） - 证据等级：B - 来源：国家安全部 (2026). 「AI中转站」，风险要防范. （数字中国建设峰会官网转载国家安全部微信公众号）；Liu H, Shou C, Wen H, Chen Y, Fang RJ, Feng Y. (2026). Your Agent Is Mine: Measuring Malicious Intermediary Attacks on the LLM Supply Chain. arXiv:2604.08407. - 备注：定 B 级，是因为只有一项研究，而且是预印本，也就是正式发表前公开的版本。测的中转站多数是免费的，付费的只有 28 个，算不出「中转站有几成有问题」。有媒体把那次被盗写成 50 万美元，论文原文是不到 50 美元。收益量级凭后果定为中：密钥和代码被偷的损失大小差得很远，研究里没有金额可套。已经用过来路不明的中转站，就到模型厂商那里把用过的密钥作废、重新生成，云服务和代码仓库的密钥一起换。经过中转站时，别让 AI 全自动执行命令，命令先看一眼再放行。开中转站的一方有刑事风险，见第 11 节第 19 条（AI 中转站）。受益人是你自己。 **Evidence:** B. Treat the study as a sample, not a rate for every proxy. Use trusted providers, protect credentials, and review commands before granting software permission to run them. **Source summary:** A proxy can view or alter prompts and responses. The cited study tested more than 400 services and found some that inserted malicious code or tampered with planted cloud credentials. **Low-ROI detour:** Move “Do not send code, secrets, or private data to an unknown AI proxy” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “A proxy can view or alter prompts and responses. The cited study tested more than 400 services and found some that inserted malicious code or tampered with planted cloud credentials.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 11-019 **Source links:** [国家安全部 (2026). 「AI中转站」，风险要防范.](https://www.szzg.gov.cn/2026/xwzx/szkx/202606/t20260608_5331487.htm); [Liu H, Shou C, Wen H, Chen Y, Fang RJ, Feng Y. (2026). Your Agent Is Mine: Measuring Malicious Intermediary Attacks on the LLM Supply Chain. arXiv:2604.08407.](https://arxiv.org/abs/2604.08407) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/14-%E8%B4%A6%E5%8F%B7%E4%B8%8E%E4%BF%A1%E6%81%AF%E5%AE%89%E5%85%A8.md --- ## 15. Renting and Buying a Home Original chapter title: 租房与买房 [← 回总目录](../README.md) 口径：金钱。租房最容易亏钱的地方是押金和中介。买房最费钱的地方是贷款利息，还有卖方知道、你不知道的那些事。 ### 15-001 — The amount of the deposit, its refund timeline, and permissible deduction scenarios must be specified in the contract Original title: 押金的数额、退还时间和扣减情形，必须写进合同 **Source text (English):** ### 1. The amount of the deposit, its refund timeline, and permissible deduction scenarios must be specified in the contract - Cost: No monetary cost. It only requires an extra ten minutes when signing the contract. The challenge lies in bringing this up in front of the landlord. - In plain terms: The deposit amount, when it will be returned, and under what circumstances deductions are allowed must all be written into the contract before you sign it. Any deduction reasons not explicitly stated in the contract cannot be used by the landlord to withhold your deposit at the end of the lease. - Benefit: Regulatory statutes make this clear: “Landlords collecting a deposit must specify the deposit amount, refund timing, and permissible deduction scenarios in the housing lease agreement. Apart from these agreed terms, landlords have no right to deduct funds without valid justification.” In short, three key points must appear in the contract: how much the deposit is, when it’s returned, and under what conditions it can be deducted. Reasons not listed in the contract cannot be used to justify any deductions. - Evidence grade: A - Sources:State Council of China (2025). Housing Rental Regulations (National Order No. 812, effective on September 15, 2025) (Article 10). - Notes: On the day of moving out, take photos and videos together with the landlord. Capture readings from water, electricity, and gas meters, as well as images of walls and floors. If your deposit is deducted without cause, first file a complaint with the housing regulatory authority. For smaller amounts, consider pursuing a small claims lawsuit — see Section 8 for details. **Original text (Chinese):** ### 1. 押金的数额、退还时间和扣减情形，必须写进合同 - 成本：不花钱。签合同时多花十分钟。难在要当着房东的面提出来 - 说人话：押金多少、什么时候退、什么情况下能扣，签字前就要写进合同。合同里没写的扣款理由，房东退租时不能拿来扣你的押金。 - 收益：行政法规写得很明白：「出租人收取押金的，应当在住房租赁合同中约定押金的数额、返还时间以及扣减押金的情形等事项。除住房租赁合同约定的情形以外，出租人无正当理由不得扣减押金。」三件事要写进合同：押金收多少、什么时候退、什么情况下能扣。合同里没写的理由，房东不能拿来扣你的钱 - 证据等级：A - 来源：国务院 (2025). 住房租赁条例（国令第 812 号，2025 年 9 月 15 日施行）（第十条）. - 备注：退租那天和房东一起拍照录像。水表、电表、燃气表的读数都拍下来，墙面和地面也拍。押金被无故扣了，先找房屋租赁管理部门投诉。金额不大的走小额诉讼，见第 8 节 **Evidence:** A. On the day of moving out, take photos and videos together with the landlord. Capture readings from water, electricity, and gas meters, as well as images of walls and floors. If your deposit is deducted without cause, first file a complaint with the housing regulatory authority. For smaller amounts, consider pursuing a small claims lawsuit — see Section 8 for details. **Source summary:** The deposit amount, when it will be returned, and under what circumstances deductions are allowed must all be written into the contract before you sign it. Any deduction reasons not explicitly stated in the contract cannot be used by the landlord to withhold your deposit at the end of the lease. **Low-ROI detour:** Move “The amount of the deposit, its refund timeline, and permissible deduction scenarios must be specified in the contract” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The deposit amount, when it will be returned, and under what circumstances deductions are allowed must all be written into the contract before you sign it. Any deduction reasons not explicitly stated in the contract cannot be used by the landlord to withhold your deposit at the end of the lease.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** chapter:08 **Source links:** [国务院 (2025). 住房租赁条例（国令第 812 号，2025 年 9 月 15 日施行）（第十条）.](https://www.gov.cn/zhengce/zhengceku/202507/content_7032956.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/15-%E7%A7%9F%E6%88%BF%E4%B8%8E%E4%B9%B0%E6%88%BF.md --- ### 15-002 — When water and electricity are cut off, locks are changed, or you’re threatened to leave — call the police right away: laws forbid using these tactics to force you out Original title: 被断水断电、换锁、上门威胁赶人，先报警留证：法规禁止用这些方式逼你腾房 **Source text (English):** ### 2. When water and electricity are cut off, locks are changed, or you’re threatened to leave — call the police right away: laws forbid using these tactics to force you out - Cost: No cost at all. Just make a phone call to the police and they’ll be there immediately. - In plain terms: Landlords are strictly prohibited by law from cutting off utilities, changing locks, or threatening tenants to end a lease or force them to move out. If this happens to you, call the police right away. The police report serves as proof if you later seek compensation for any losses. Do not attempt to confront the landlord on your own. - Benefit: Administrative regulations make it clear: “Landlords may not use violence, threats, or any other illegal means to compel tenants to terminate a housing lease or vacate the premises.” Eviction means being forced to move out. In such situations, call the police and preserve all evidence — do not take matters into your own hands. - Evidence grade: A - Sources:State Council of China (2025). Housing Rental Regulations (National Order No. 812, effective on September 15, 2025) (Article 12). - Notes: Calling the police ensures you obtain an official report. This report becomes crucial evidence if you later file a claim for damages. Also be sure to notify your local housing authority. **Original text (Chinese):** ### 2. 被断水断电、换锁、上门威胁赶人，先报警留证：法规禁止用这些方式逼你腾房 - 成本：不花钱。打个电话报警，当场就能做 - 说人话：房东不能靠断水断电、换锁、上门威胁逼你解约或者搬走，法规明令禁止。遇上了先报警。出警记录是你以后要求赔损失的证据。不要自己动手和对方对抗。 - 收益：行政法规写得很明白：「出租人不得采取暴力、威胁或者其他非法方式迫使承租人解除住房租赁合同或者腾退租赁住房。」腾退就是让你搬走。遇到这类情况先报警，把证据留下。不要自己动手对抗 - 证据等级：A - 来源：国务院 (2025). 住房租赁条例（国令第 812 号，2025 年 9 月 15 日施行）（第十二条）. - 备注：报警是为了留下出警记录，以后要求赔损失时它就是证据。同时通知房屋租赁管理部门 **Evidence:** A. Calling the police ensures you obtain an official report. This report becomes crucial evidence if you later file a claim for damages. Also be sure to notify your local housing authority. **Source summary:** Landlords are strictly prohibited by law from cutting off utilities, changing locks, or threatening tenants to end a lease or force them to move out. If this happens to you, call the police right away. The police report serves as proof if you later seek compensation for any losses. Do not attempt to confront the landlord on your own. **Low-ROI detour:** Move “When water and electricity are cut off, locks are changed, or you’re threatened to leave — call the police right away: laws forbid using these tactics to force you out” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Landlords are strictly prohibited by law from cutting off utilities, changing locks, or threatening tenants to end a lease or force them to move out. If this happens to you, call the police right away. The police report serves as proof if you later seek compensation for any losses. Do not attempt to confront the landlord on your own.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国务院 (2025). 住房租赁条例（国令第 812 号，2025 年 9 月 15 日施行）（第十二条）.](https://www.gov.cn/zhengce/zhengceku/202507/content_7032956.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/15-%E7%A7%9F%E6%88%BF%E4%B8%8E%E4%B9%B0%E6%88%BF.md --- ### 15-003 — Real estate agents must not collect or remit rent and security deposits; payments go straight to landlords Original title: 中介不得代收代付租金和押金，钱直接给房东 **Source text (English):** ### 3. Real estate agents must not collect or remit rent and security deposits; payments go straight to landlords - Cost: No cost at all. It takes just a few minutes to verify the recipient before paying. The hard part is resisting pressure from agents who try to get you to send the money to them instead. - In plain terms: By regulation, real estate agents are prohibited from collecting or remitting rent and security deposits; all payments must go directly to landlords. Any time money passes through an agent’s hands, it creates one extra chance for them to abscond with the funds. If that happens, you lose both your rent payments and your right to stay in the property. Always confirm that the recipient’s name matches the name on the property title before paying. - Benefit: Administrative rules explicitly forbid real estate agencies from collecting or remitting rent and security deposits on behalf of landlords. This means agents have no legal authority to handle such payments. Every time money moves through an agent’s hands, the risk of them running off with the money rises significantly. - Evidence grade: A - Sources: State Council of China (2025). Housing Rental Regulations (National Order No. 812, effective on September 15, 2025) (Article 25). - Notes: Double-check that the recipient’s name matches the name on the property title before making any payment. If it does not, ask for a written authorization first. Agents are only allowed to charge a commission fee for their matchmaking services. **Original text (Chinese):** ### 3. 中介不得代收代付租金和押金，钱直接给房东 - 成本：不花钱。付款前核对收款人，几分钟。难在要顶住中介让你把钱转给它的说法 - 说人话：按规定，房租和押金不能由中介代收代付，钱直接付给房东。钱在中介手里过一道，就多一次它卷款跑路的机会。真跑了，你租金白交，还会被房东赶走。付款前核对收款人是不是产权证上的名字。 - 收益：行政法规把「代收、代付住房租金、押金」列为房地产经纪机构的禁止行为，中介不能替房东收你的房租和押金。钱在中介手里过一道，就多一次卷款跑路的机会 - 证据等级：A - 来源：国务院 (2025). 住房租赁条例（国令第 812 号，2025 年 9 月 15 日施行）（第二十五条）. - 备注：付款前核对收款人是不是产权证上的名字。不是本人的，问清楚，并留一份书面授权。中介只能收牵线撮合的居间服务费 **Evidence:** A. Double-check that the recipient’s name matches the name on the property title before making any payment. If it does not, ask for a written authorization first. Agents are only allowed to charge a commission fee for their matchmaking services. **Source summary:** By regulation, real estate agents are prohibited from collecting or remitting rent and security deposits; all payments must go directly to landlords. Any time money passes through an agent’s hands, it creates one extra chance for them to abscond with the funds. If that happens, you lose both your rent payments and your right to stay in the property. Always confirm that the recipient’s name matches the name on the property title before paying. **Low-ROI detour:** Move “Real estate agents must not collect or remit rent and security deposits; payments go straight to landlords” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “By regulation, real estate agents are prohibited from collecting or remitting rent and security deposits; all payments must go directly to landlords. Any time money passes through an agent’s hands, it creates one extra chance for them to abscond with the funds. If that happens, you lose both your rent payments and your right to stay in the property. Always confirm that the recipient’s name matches the name on the property title before paying.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国务院 (2025). 住房租赁条例（国令第 812 号，2025 年 9 月 15 日施行）（第二十五条）.](https://www.gov.cn/zhengce/zhengceku/202507/content_7032956.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/15-%E7%A7%9F%E6%88%BF%E4%B8%8E%E4%B9%B0%E6%88%BF.md --- ### 15-004 — Check a long-term rental’s escrow account before paying a full year’s rent upfront Original title: 租长租公寓先查它的资金监管账户，别图便宜一次性付一年 **Source text (English):** ### 4. Check a long-term rental’s escrow account before paying a full year’s rent upfront - Cost: No cost at all. It takes just a few minutes to verify. - In plain terms: The discount you get from paying a full year’s rent upfront is minimal. If the rental company goes out of business, you lose both your security deposit and the rent you’ve prepaid for the remaining months. It gets even worse if you take out a rent loan: even if the company disappears, you’re still obligated to make all monthly loan payments. Always check whether the company has a publicly listed escrow account before signing any lease. - Benefit: Regulations require any housing rental business that sublets units to set up a dedicated escrow account for rental funds and make it visible to the public. Subletting means a company leases entire properties from landlords and then rents them out to individual tenants. The tiny discount from paying a full year’s rent upfront is far outweighed by the risk of losing both your deposit and all prepaid rent if the company shuts down. This risk is even greater if you’ve taken out a rent loan. - Evidence grade: A - Sources:State Council of China (2025). Housing Rental Regulations (National Order No. 812, effective on September 15, 2025) (Article 19). - Notes: Carefully check whether any loan products are tied to your lease agreement. If a third-party app lets you pay a full year’s rent upfront to the rental company, and you then repay that amount via monthly installments, you’ll still be responsible for all payments even if the company ceases operations. Avoid signing any such contracts. **Original text (Chinese):** ### 4. 租长租公寓先查它的资金监管账户，别图便宜一次性付一年 - 成本：不花钱。查一次十几分钟 - 说人话：一次性付一年，拿到的折扣就那么点。公司一旦倒了，你的押金和剩下十几个月的房租一起没。绑了租金贷更糟：公寓跑了，贷款还是你按月还完。签约前先查它有没有公示资金监管账户。 - 收益：行政法规要求转租经营的住房租赁企业「设立住房租赁资金监管账户并向社会公示」。转租经营就是企业从房东手里整租下来，再转租给你。一次性付一年拿到的那点折扣，抵不上企业跑路时押金和剩余租金一起没的风险。同时签了租金贷的，风险更大 - 证据等级：A - 来源：国务院 (2025). 住房租赁条例（国令第 812 号，2025 年 9 月 15 日施行）（第十九条）. - 备注：签约时看清有没有绑定贷款。如果是分期 App 把一年的钱一次性给了公寓、你按月还贷，那么公寓跑了你还要接着还。这种合同不签 **Evidence:** A. Carefully check whether any loan products are tied to your lease agreement. If a third-party app lets you pay a full year’s rent upfront to the rental company, and you then repay that amount via monthly installments, you’ll still be responsible for all payments even if the company ceases operations. Avoid signing any such contracts. **Source summary:** The discount you get from paying a full year’s rent upfront is minimal. If the rental company goes out of business, you lose both your security deposit and the rent you’ve prepaid for the remaining months. It gets even worse if you take out a rent loan: even if the company disappears, you’re still obligated to make all monthly loan payments. Always check whether the company has a publicly listed escrow account before signing any lease. **Low-ROI detour:** Move “Check a long-term rental’s escrow account before paying a full year’s rent upfront” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The discount you get from paying a full year’s rent upfront is minimal. If the rental company goes out of business, you lose both your security deposit and the rent you’ve prepaid for the remaining months. It gets even worse if you take out a rent loan: even if the company disappears, you’re still obligated to make all monthly loan payments. Always check whether the company has a publicly listed escrow account before signing any lease.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国务院 (2025). 住房租赁条例（国令第 812 号，2025 年 9 月 15 日施行）（第十九条）.](https://www.gov.cn/zhengce/zhengceku/202507/content_7032956.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/15-%E7%A7%9F%E6%88%BF%E4%B8%8E%E4%B9%B0%E6%88%BF.md --- ### 15-005 — House sold during lease term – lease remains valid, no need to move Original title: 房子租期内被卖掉，租约继续有效，不用搬 **Source text (English):** ### 5. House sold during lease term – lease remains valid, no need to move - Cost: No cost at all - In plain terms: If a house is sold while you’re still renting it, your lease stays valid. The new owner must honor the original contract and let you live there until it ends. You won’t need to move out or renegotiate any terms. This only applies if you’re already living there legally; be sure to keep proof such as the lease, payment records, and documentation showing when you moved in. - Benefit: The Civil Code includes a principle known as “sale does not break lease,” meaning a property sale has no effect on an existing lease agreement. The actual wording is: “Any change in ownership of leased property during the lease term does not affect the validity of the lease contract.” In other words, even if the house changes hands while you’re renting it, the new owner must abide by the original terms and let you stay until the lease ends. - Evidence grade: A - Sources: National People's Congress (2020). Civil Code (Article 725). - Notes: This applies only if you’re already residing there lawfully; the law refers to such occupancy as “legal possession and use.” It’s essential to retain all relevant documentation, including the lease, proof of payments, and records indicating your move-in date. **Original text (Chinese):** ### 5. 房子租期内被卖掉，租约继续有效，不用搬 - 成本：不花钱 - 说人话：租期内房子被卖掉，你的租约照样有效。新房东要按原来的合同让你住到期满。不用搬，也不用重新谈价钱。前提是你已经合法住在里面，合同、转账记录、入住时间的证据都留好。 - 收益：民法典里有一条叫「买卖不破租赁」。法条原话是：租赁物在租赁期限内发生所有权变动的，不影响租赁合同的效力。意思是租期里房子换了主人，已经签好的租约照样有效。新房东要按原合同让你住到期满 - 证据等级：A - 来源：全国人大 (2020). 民法典（第七百二十五条）. - 备注：前提是你已经合法住进去了，法条里的说法是合法占有使用。合同、转账记录、入住时间的证据要留好 **Evidence:** A. This applies only if you’re already residing there lawfully; the law refers to such occupancy as “legal possession and use.” It’s essential to retain all relevant documentation, including the lease, proof of payments, and records indicating your move-in date. **Source summary:** If a house is sold while you’re still renting it, your lease stays valid. The new owner must honor the original contract and let you live there until it ends. You won’t need to move out or renegotiate any terms. This only applies if you’re already living there legally; be sure to keep proof such as the lease, payment records, and documentation showing when you moved in. **Low-ROI detour:** Move “House sold during lease term – lease remains valid, no need to move” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If a house is sold while you’re still renting it, your lease stays valid. The new owner must honor the original contract and let you live there until it ends. You won’t need to move out or renegotiate any terms. This only applies if you’re already living there legally; be sure to keep proof such as the lease, payment records, and documentation showing when you moved in.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大 (2020). 民法典（第七百二十五条）.](https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/15-%E7%A7%9F%E6%88%BF%E4%B8%8E%E4%B9%B0%E6%88%BF.md --- ### 15-006 — Checking property rights and mortgages before signing the contract; all payments must be transferred with a purpose note Original title: 签约前核对产权证和抵押情况，所有款项走转账并备注用途 **Source text (English):** ### 6. Checking property rights and mortgages before signing the contract; all payments must be transferred with a purpose note - Cost: No cost involved. The check takes about half an hour. - In plain terms: The two most common ways people end up losing all their money are: first, paying rent to someone who isn’t the property owner; second, discovering that the house was already mortgaged to a bank and later seized. Before signing, verify both the property rights and any existing mortgages at the local land registry office. All payments must be made via bank transfer, with a note stating “Monthly rent for [property address]”. This note serves as direct proof in case of any disputes. - Benefit: These two scenarios represent the typical ways people lose all their money: paying rent to a non-owner, or dealing with a property that’s already mortgaged and seized. Keeping a transfer note that reads “Monthly rent for [property address]” provides solid evidence if a dispute arises later. - Evidence grade: C - Sources: Author’s experience, no direct documentation; For evidence retention and transfer notes, see the two articles about bride price and IOU in Section 8 for the same reason. - Notes: Property rights information can be obtained from the local land registry office. At the time of signing, the actual owner must be present; if not, a written authorization is required. If you’re renting from a sub-landlord, written consent from the original owner is mandatory. **Original text (Chinese):** ### 6. 签约前核对产权证和抵押情况，所有款项走转账并备注用途 - 成本：不花钱。查一次半小时 - 说人话：最常见的两种血本无归，一是租金付给了不是产权人的人，二是房子早就抵押给银行、后来被查封。签约前去不动产登记中心查一次产权和抵押。所有钱走转账，备注写「某某房屋某月租金」，出了纠纷这就是直接证据。 - 收益：最常见的两种血本无归，一是把租金付给了不是产权人的人，二是房子早就抵押给银行，后来被查封。转账时备注「某某房屋某月租金」，出了纠纷这就是直接证据 - 证据等级：C - 来源：作者经验，无直接文献；证据留存与转账备注同理见第 8 节关于彩礼和借条的两条 - 备注：产权信息可以去当地不动产登记中心查。签约时让房东本人到场，本人来不了的，要一份授权委托书。二房东转租给你的，要有原房东的书面同意 **Evidence:** C. Property rights information can be obtained from the local land registry office. At the time of signing, the actual owner must be present; if not, a written authorization is required. If you’re renting from a sub-landlord, written consent from the original owner is mandatory. **Source summary:** The two most common ways people end up losing all their money are: first, paying rent to someone who isn’t the property owner; second, discovering that the house was already mortgaged to a bank and later seized. Before signing, verify both the property rights and any existing mortgages at the local land registry office. All payments must be made via bank transfer, with a note stating “Monthly rent for [property address]”. This note serves as direct proof in case of any disputes. **Low-ROI detour:** Move “Checking property rights and mortgages before signing the contract; all payments must be transferred with a purpose note” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The two most common ways people end up losing all their money are: first, paying rent to someone who isn’t the property owner; second, discovering that the house was already mortgaged to a bank and later seized. Before signing, verify both the property rights and any existing mortgages at the local land registry office. All payments must be made via bank transfer, with a note stating “Monthly rent for [property address]”. This note serves as direct proof in case of any disputes.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** chapter:08 **Source links:** 作者经验，无直接文献; 证据留存与转账备注同理见第 8 节关于彩礼和借条的两条 **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/15-%E7%A7%9F%E6%88%BF%E4%B8%8E%E4%B9%B0%E6%88%BF.md --- ### 15-007 — For second-hand home sales where the agent collects the payment, the funds must be deposited into a dedicated transaction account opened by the agency at a bank Original title: 二手房让中介代收房款的，必须走中介在银行开的交易资金专用存款账户 **Source text (English):** ### 7. For second-hand home sales where the agent collects the payment, the funds must be deposited into a dedicated transaction account opened by the agency at a bank - Cost: No cost involved. The challenge is ensuring the payment goes into the designated account; this may require some discussion with the agent. - In plain terms: The purchase price can range from hundreds of thousands to millions of dollars — this is the largest single transaction amount discussed in this guide. By regulation, when an agent collects payment, it must be transferred to a dedicated account opened by the agency at a bank, not sent via WeChat to the individual agent. Additionally, when two agencies collaborate on one sale, only one commission fee may be charged; services such as loan processing or title transfer require separate contracts and clear fee agreements beforehand. - Benefit: Regulations are explicit: any real estate agency entrusted to collect or disburse transaction funds must use a dedicated client settlement account at a bank. This ensures the payment is held in a regulated account, not the agency’s general account or any individual agent’s personal account. - Evidence grade: A - Sources: Ministry of Housing and Urban-Rural Development, National Development and Reform Commission of China, Ministry of Human Resources and Social Security of China (2011). Real Estate Brokerage Management Measures (Order No. 8, revised by Order No. 29, 2016) Article 24: "If the parties to a real estate transaction agree that a real estate brokerage agency will collect and pay transaction funds on its behalf, the transaction funds shall be transferred through the special deposit account for client transaction settlement funds opened by the real estate brokerage agency in the bank." Article 18 "Real estate brokerage services shall implement a clearly marked pricing system...mark the real estate brokerage service items, service content, and charging standards in a conspicuous position on the business premises"; Article 19 "If two or more real estate brokerage agencies cooperate in the same real estate brokerage business, they can only charge commissions according to one business, and shall not charge more to the client"; Article 17 Agency loans, Agents for real estate registration and other services "should explain the service content, charging standards, etc. to the client, and sign a separate contract with the client's consent." - Notes: Given the substantial amount involved, never send payment via WeChat to an agent. Two common scenarios involving extra charges also apply: first, when two agencies jointly handle a sale, only one commission fee is allowed; second, services like loan processing or title transfer are separate and must be contracted individually with clear fee disclosures. All payments should be transferred via bank transfer with a purpose note, as outlined in item 6 (verifying property titles and mortgage status prior to signing). **Original text (Chinese):** ### 7. 二手房让中介代收房款的，必须走中介在银行开的交易资金专用存款账户 - 成本：不花钱。难在要坚持走专用账户，可能得跟中介多争几句 - 说人话：房款是几十万到几百万，是这本书里单笔金额最大的一件事。中介代收房款的，按规定必须走它在银行开的专用账户，不能微信转给经纪人个人。另外，两家中介合做一单只能收一份佣金，代办贷款、代办过户要单独签合同、事先说清收费。 - 收益：规章写得很明白：约定由房地产经纪机构代收代付交易资金的，应当通过其在银行开设的客户交易结算资金专用存款账户划转。意思是房款进的是受监管的专用账户，不是中介自己的账户，也不是某个经纪人的私人账户 - 证据等级：A - 来源：住房城乡建设部、国家发展改革委、人力资源社会保障部 (2011). 房地产经纪管理办法（令第 8 号，2016 年第 29 号令修改）第二十四条：「房地产交易当事人约定由房地产经纪机构代收代付交易资金的，应当通过房地产经纪机构在银行开设的客户交易结算资金专用存款账户划转交易资金。」第十八条「房地产经纪服务实行明码标价制度……在经营场所醒目位置标明房地产经纪服务项目、服务内容、收费标准」；第十九条「两家或者两家以上房地产经纪机构合作开展同一宗房地产经纪业务的，只能按照一宗业务收取佣金，不得向委托人增加收费」；第十七条代办贷款、代办房地产登记等其他服务「应当向委托人说明服务内容、收费标准等情况，经委托人同意后，另行签订合同」. - 备注：房款是几十万到几百万，是这本书里单笔金额最大的一件事，别用微信转给经纪人。还有两种常见的多收钱。一是两家中介联合做同一单，这种只能收一份佣金。二是代办贷款、代办过户，这属于另外的服务，要单独签合同并事先告知收费。所有款项都走转账并备注用途，见第 6 条（签约前核对产权证和抵押情况）。 **Evidence:** A. Given the substantial amount involved, never send payment via WeChat to an agent. Two common scenarios involving extra charges also apply: first, when two agencies jointly handle a sale, only one commission fee is allowed; second, services like loan processing or title transfer are separate and must be contracted individually with clear fee disclosures. All payments should be transferred via bank transfer with a purpose note, as outlined in item 6 (verifying property titles and mortgage status prior to signing). **Source summary:** The purchase price can range from hundreds of thousands to millions of dollars — this is the largest single transaction amount discussed in this guide. By regulation, when an agent collects payment, it must be transferred to a dedicated account opened by the agency at a bank, not sent via WeChat to the individual agent. Additionally, when two agencies collaborate on one sale, only one commission fee may be charged; services such as loan processing or title transfer require separate contracts and clear fee agreements beforehand. **Low-ROI detour:** Move “For second-hand home sales where the agent collects the payment, the funds must be deposited into a dedicated transaction account opened by the agency at a bank” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The purchase price can range from hundreds of thousands to millions of dollars — this is the largest single transaction amount discussed in this guide. By regulation, when an agent collects payment, it must be transferred to a dedicated account opened by the agency at a bank, not sent via WeChat to the individual agent. Additionally, when two agencies collaborate on one sale, only one commission fee may be charged; services such as loan processing or title transfer require separate contracts and clear fee agreements beforehand.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 15-006 **Source links:** 住房城乡建设部、国家发展改革委、人力资源社会保障部 (2011). 房地产经纪管理办法（令第 8 号，2016 年第 29 号令修改）第二十四条：「房地产交易当事人约定由房地产经纪机构代收代付交易资金的，应当通过房地产经纪机构在银行开设的客户交易结算资金专用存款账户划转交易资金。」第十八条「房地产经纪服务实行明码标价制度……在经营场所醒目位置标明房地产经纪服务项目、服务内容、收费标准」; 第十九条「两家或者两家以上房地产经纪机构合作开展同一宗房地产经纪业务的，只能按照一宗业务收取佣金，不得向委托人增加收费」; [第十七条代办贷款、代办房地产登记等其他服务「应当向委托人说明服务内容、收费标准等情况，经委托人同意后，另行签订合同」.](http://www.gov.cn/gongbao/content/2011/content_1918920.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/15-%E7%A7%9F%E6%88%BF%E4%B8%8E%E4%B9%B0%E6%88%BF.md --- ### 15-008 — Don’t rent a subdivided apartment: the smallest legal rental unit is the original room as designed; kitchens, bathrooms, balconies must not be used for living. Original title: 别租隔断房：最小出租单位是原设计的房间，厨房、卫生间、阳台不得住人 **Source text (English):** ### 8. Don’t rent a subdivided apartment: the smallest legal rental unit is the original room as designed; kitchens, bathrooms, balconies must not be used for living. - Cost: There’s no direct expense. The trade-off is that with the same budget, you’ll either have to live farther away or in a smaller space. - In plain terms: By regulation, the minimum rental unit is the original room as built. Kitchens, bathrooms, balconies, and basement storage areas cannot be used for living. If such a unit is found to be illegal, you may be forced to move out. Additionally, during the lease term, landlords cannot unilaterally raise rents at will. - Benefit: The rules are clear: the smallest legal rental unit is the original room, and it cannot be subdivided into multiple units for separate rentals. The minimum per-person living area must meet local legal standards. Kitchens, bathrooms, balconies, and basements cannot be rented out for occupancy. Landlords also cannot arbitrarily increase rents during a lease term. - Evidence grade: A - Sources: Ministry of Housing and Urban-Rural Development of China (2010). Measures for the Administration of Commercial Housing Leasing (Order No. 6) Article 8: "If housing is rented, the originally designed room shall be the minimum rental unit, and the per capita rental building area shall not be less than the minimum standard stipulated by the local people's government. Kitchens, bathrooms, balconies and underground storage rooms shall not be rented out for people to live in." Article 9: "The lessor shall perform the maintenance obligations of the house and ensure the safety of the house and indoor facilities in accordance with the contract... During the period of the house leasing contract, the lessor shall not unilaterally increase the rent level at will." - Notes: When illegal room subdivisions are identified, tenants bear the cost of moving out, and often cannot recover their security deposit or prepaid rent. Safety is also a concern: makeshift walls often block emergency exits, and overcrowding in a single unit leads to shared wiring. When viewing a property, check three things: whether any walls were added later, if the room has a window, and whether the electrical meter can handle the expected number of occupants. **Original text (Chinese):** ### 8. 别租隔断房：最小出租单位是原设计的房间，厨房、卫生间、阳台不得住人 - 成本：不花钱。代价是同样的预算，要么住得远一点，要么住得小一点 - 说人话：按规定，最小的出租单位是原来设计好的那间房。厨房、卫生间、阳台和地下储藏室不能住人。这种房被查处之后，你可能要搬走。另外，租期内房东也不能自己说涨租就涨租。 - 收益：规章写得很明白，最小的出租单位是原设计的房间，不能把一间房再隔成几间分开租。人均租住建筑面积不得低于当地规定的最低标准。厨房、卫生间、阳台和地下储藏室不得出租供人员居住。租期内出租人也不得单方面随意提高租金 - 证据等级：A - 来源：住房和城乡建设部 (2010). 商品房屋租赁管理办法（令第 6 号）第八条：「出租住房的，应当以原设计的房间为最小出租单位，人均租住建筑面积不得低于当地人民政府规定的最低标准。厨房、卫生间、阳台和地下储藏室不得出租供人员居住。」第九条：「出租人应当按照合同约定履行房屋的维修义务并确保房屋和室内设施安全……房屋租赁合同期内，出租人不得单方面随意提高租金水平。」 - 备注：违规隔断被查处时，搬家的是租客，押金和已经付掉的租金往往拿不回来。安全上也差：隔断墙常常堵住逃生的通道，一屋住很多人还共用一条电线。看房时注意三点：墙是不是后来砌的，房间有没有窗，电表带不带得动这么多人。 **Evidence:** A. When illegal room subdivisions are identified, tenants bear the cost of moving out, and often cannot recover their security deposit or prepaid rent. Safety is also a concern: makeshift walls often block emergency exits, and overcrowding in a single unit leads to shared wiring. When viewing a property, check three things: whether any walls were added later, if the room has a window, and whether the electrical meter can handle the expected number of occupants. **Source summary:** By regulation, the minimum rental unit is the original room as built. Kitchens, bathrooms, balconies, and basement storage areas cannot be used for living. If such a unit is found to be illegal, you may be forced to move out. Additionally, during the lease term, landlords cannot unilaterally raise rents at will. **Low-ROI detour:** Move “Don’t rent a subdivided apartment: the smallest legal rental unit is the original room as designed; kitchens, bathrooms, balconies must not be used for living.” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “By regulation, the minimum rental unit is the original room as built. Kitchens, bathrooms, balconies, and basement storage areas cannot be used for living. If such a unit is found to be illegal, you may be forced to move out. Additionally, during the lease term, landlords cannot unilaterally raise rents at will.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [住房和城乡建设部 (2010). 商品房屋租赁管理办法（令第 6 号）第八条：「出租住房的，应当以原设计的房间为最小出租单位，人均租住建筑面积不得低于当地人民政府规定的最低标准。厨房、卫生间、阳台和地下储藏室不得出租供人员居住。」第九条：「出租人应当按照合同约定履行房屋的维修义务并确保房屋和室内设施安全……房屋租赁合同期内，出租人不得单方面随意提高租金水平。」](http://www.gov.cn/gongbao/content/2011/content_1845070.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/15-%E7%A7%9F%E6%88%BF%E4%B8%8E%E4%B9%B0%E6%88%BF.md --- ### 15-009 — Urban residents with hukou who want to live in the countryside can only rent rural houses — they must not buy homestead land or houses on it Original title: 城镇户口想搬去乡下住，只租农房，别买宅基地和宅基地上的房子 **Source text (English):** ### 9. Urban residents with hukou who want to live in the countryside can only rent rural houses — they must not buy homestead land or houses on it - Cost: No upfront cost. The trade-off is that the house remains the landlord’s property; the maximum single lease term is 20 years, after which a new agreement must be negotiated. - In plain terms: People with urban hukou are expressly prohibited by national regulations from buying homestead land, rural houses, or “small-property houses” in villages. Even if villagers claim “a written contract suffices,” paying money does not transfer ownership of the property. To reside long-term in the countryside, one must sign a lease agreement limited to 20 years per term, with renewal possible thereafter. - Benefit: Official documents from the General Office of the State Council make clear: “Urban residents must not purchase homestead land, rural houses, or ‘small-property houses’ in villages.” The same documents also state that after selling or leasing their homes, farmers cannot reapply for homestead land. A 2019 joint directive from the Central Rural Work Leading Group Office and the Ministry of Agriculture and Rural Affairs reiterates this ban while outlining a legal alternative: urban residents may rent rural houses for residence or business use, provided lease terms do not exceed 20 years and are mutually agreed upon upon renewal. - Evidence grade: A - Sources: General Office of the State Council of China (2007). Notice on the Strict Implementation of Laws and Policies on Rural Collective Construction Land (Guobanfa [2007] No. 71). ; Office of the Central Rural Work Leading Group, Ministry of Agriculture and Rural Affairs (2019). Notice on Further Strengthening the Management of Rural Homestead Land (Zhongnongfa [2019] No. 11) Part 5 and 6. - Notes: Homestead land is allocated solely to registered villagers for construction purposes. When renting a rural house, a written contract must specify the lease term, rent amount, permission for renovations, and how any renovation costs are handled at lease end. Leases exceeding 20 years — such as 50- or 70-year terms — are illegal; likewise, paying rent for multiple years upfront is prohibited. Additionally, it is illegal to use homestead land for building villas, large estates, or private clubs; paying villagers to “co-build” such structures also violates regulations. **Original text (Chinese):** ### 9. 城镇户口想搬去乡下住，只租农房，别买宅基地和宅基地上的房子 - 成本：不花钱。代价是房子不归你，租期一次最长 20 年，到期要重新和房东谈 - 说人话：城镇户口的人不能到农村买宅基地、农民的房子或者「小产权房」，国家文件明令禁止。村里人说「写个合同就行」也不行，钱付出去，房子也成不了你的。想在乡下长住，就签租赁合同，一次最长签 20 年，到期再续。 - 收益：国务院办公厅的文件写得很明白：「城镇居民不得到农村购买宅基地、农民住宅或『小产权房』。」同一份文件还规定，农民卖掉或者租出住房以后，再申请宅基地不予批准。2019 年中央农办和农业农村部的文件又说了一遍：「严禁城镇居民到农村购买宅基地。」同一份文件给出了合法的路：城镇居民可以租农房居住或者经营，租赁合同的期限不得超过二十年，到期双方可以另行约定 - 证据等级：A - 来源：国务院办公厅 (2007). 关于严格执行有关农村集体建设用地法律和政策的通知（国办发〔2007〕71 号）. ；中央农村工作领导小组办公室、农业农村部 (2019). 关于进一步加强农村宅基地管理的通知（中农发〔2019〕11 号）第五、六部分. - 备注：宅基地就是村里分给本村村民盖房的地，只能分给本村人。租农房时和出租的农户签书面合同，写清租期、租金、能不能装修改建，以及装修的钱到期怎么算。文件规定租期不超过 20 年，别签「租 50 年」「租 70 年」这类合同，更别一次付清多年租金。文件还禁止下乡用宅基地盖别墅大院和私人会馆，别出钱给村民「合建」。 **Evidence:** A. Homestead land is allocated solely to registered villagers for construction purposes. When renting a rural house, a written contract must specify the lease term, rent amount, permission for renovations, and how any renovation costs are handled at lease end. Leases exceeding 20 years — such as 50- or 70-year terms — are illegal; likewise, paying rent for multiple years upfront is prohibited. Additionally, it is illegal to use homestead land for building villas, large estates, or private clubs; paying villagers to “co-build” such structures also violates regulations. **Source summary:** People with urban hukou are expressly prohibited by national regulations from buying homestead land, rural houses, or “small-property houses” in villages. Even if villagers claim “a written contract suffices,” paying money does not transfer ownership of the property. To reside long-term in the countryside, one must sign a lease agreement limited to 20 years per term, with renewal possible thereafter. **Low-ROI detour:** Move “Urban residents with hukou who want to live in the countryside can only rent rural houses — they must not buy homestead land or houses on it” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “People with urban hukou are expressly prohibited by national regulations from buying homestead land, rural houses, or “small-property houses” in villages. Even if villagers claim “a written contract suffices,” paying money does not transfer ownership of the property. To reside long-term in the countryside, one must sign a lease agreement limited to 20 years per term, with renewal possible thereafter.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国务院办公厅 (2007). 关于严格执行有关农村集体建设用地法律和政策的通知（国办发〔2007〕71 号）.](https://www.gov.cn/zhengce/zhengceku/2008-03/28/content_2395.htm); [中央农村工作领导小组办公室、农业农村部 (2019). 关于进一步加强农村宅基地管理的通知（中农发〔2019〕11 号）第五、六部分.](https://www.moa.gov.cn/govpublic/NCJJTZ/201909/t20190920_6328397.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/15-%E7%A7%9F%E6%88%BF%E4%B8%8E%E4%B9%B0%E6%88%BF.md --- ## 16. Managing Chronic Illness Original chapter title: 得了慢性病之后怎么活 [← 回总目录](../README.md) 口径：总死亡率与金钱。查出慢性病以后往往还有几十年要过，本节算的是这几十年怎么管。 ### 16-001 — Take medication exactly as prescribed — don’t stop just because you feel better Original title: 药按医嘱吃满，别感觉好了就停 **Source text (English):** ### 1. Take medication exactly as prescribed — don’t stop just because you feel better - Cost: There’s no cost at all; in fact, it saves money on future treatment for complications. Taking the pills each day takes only a few minutes. The real challenge is sticking to the regimen every single day. - In plain terms: People who consistently follow their doctor’s instructions when taking medication have roughly half the risk of dying during the same period compared to those who take it intermittently. This figure should be viewed with some caution. Even individuals who take fake pills consistently also have lower mortality rates, which suggests part of the benefit stems from the fact that people who stick to any medication routine tend to be more health-conscious overall. Still, the risks of skipping doses are well documented — especially for blood pressure drugs, anticoagulants, and anti-rejection medications. - Benefit: This finding comes from a meta-analysis that pooled data from 21 separate studies involving 46,847 participants. Compared to those who took medication irregularly, people who followed their prescription exactly had roughly 44% lower risk of dying during the same timeframe. The raw odds ratio was 0.56, with a 95% confidence interval ranging from 0.50 to 0.63; this interval represents the range within which the true value is likely to fall. When only treatments with proven effectiveness were considered, the risk reduction was about 45% (odds ratio 0.55, 95% CI 0.49–0.62). - Evidence grade: A - Sources:Simpson SH, Eurich DT, Majumdar SR, et al. (2006). A meta-analysis of the association between adherence to drug therapy and mortality. BMJ, 333(7557), 15. - Notes: This is a somewhat controversial figure and one of the numbers in this guide that requires extra caution. In the same meta-analysis, individuals who consistently took placebos also showed a lower mortality rate (odds ratio 0.56, 95% CI 0.43–0.74). This indicates that a significant portion of the benefit is attributable to the “healthy adherer effect” — the tendency of people who stick to any kind of medication routine to generally maintain healthier habits. Nevertheless, the risks associated with discontinuing medication are very real, particularly for blood pressure drugs, anticoagulants, and anti-rejection medications. **Original text (Chinese):** ### 1. 药按医嘱吃满，别感觉好了就停 - 成本：不花钱，反而省下以后治并发症的钱。每天吃药占不了几分钟，难在一天不落地吃下去。 - 说人话：按医生说的把药吃满的人，同期死亡的可能性大约只有断断续续吃药的人的一半。这个数要打折看。连假药都吃满的人死亡率也低，说明有一部分好处来自「能坚持吃药的人本来就更注意健康」。但停药的害处是确定的，降压药、抗凝药、抗排异药尤其如此。 - 收益：21 项研究、46847 人合起来算（荟萃分析）：和吃药断断续续的人相比，按医嘱吃满的人同期死亡的可能性约低 44%。原值是比值比 0.56，95% CI 0.50–0.63（可信范围）。只看确有疗效的治疗，约低 45%（0.55，0.49–0.62） - 证据等级：A - 来源：Simpson SH, Eurich DT, Majumdar SR, et al. (2006). A meta-analysis of the association between adherence to drug therapy and mortality. BMJ, 333(7557), 15. - 备注：争议。这也是这本书里最需要打折看的一个数字。同一项汇总分析里，连安慰剂（假药）都吃满的人死亡率也低（0.56，0.43–0.74）。这说明相当一部分好处来自「能坚持吃药的人本来就更注意健康」。作者把这层混进来的因素叫健康依从者效应。但停药本身的害处是明确的，尤其是降压药、抗凝药和抗排异药 **Evidence:** A. This is a somewhat controversial figure and one of the numbers in this guide that requires extra caution. In the same meta-analysis, individuals who consistently took placebos also showed a lower mortality rate (odds ratio 0.56, 95% CI 0.43–0.74). This indicates that a significant portion of the benefit is attributable to the “healthy adherer effect” — the tendency of people who stick to any kind of medication routine to generally maintain healthier habits. Nevertheless, the risks associated with discontinuing medication are very real, particularly for blood pressure drugs, anticoagulants, and anti-rejection medications. **Source summary:** People who consistently follow their doctor’s instructions when taking medication have roughly half the risk of dying during the same period compared to those who take it intermittently. This figure should be viewed with some caution. Even individuals who take fake pills consistently also have lower mortality rates, which suggests part of the benefit stems from the fact that people who stick to any medication routine tend to be more health-conscious overall. Still, the risks of skipping doses are well documented — especially for blood pressure drugs, anticoagulants, and anti-rejection medications. **Low-ROI detour:** Move “Take medication exactly as prescribed — don’t stop just because you feel better” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “People who consistently follow their doctor’s instructions when taking medication have roughly half the risk of dying during the same period compared to those who take it intermittently. This figure should be viewed with some caution. Even individuals who take fake pills consistently also have lower mortality rates, which suggests part of the benefit stems from the fact that people who stick to any medication routine tend to be more health-conscious overall. Still, the risks of skipping doses are well documented — especially for blood pressure drugs, anticoagulants, and anti-rejection medications.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Simpson SH, Eurich DT, Majumdar SR, et al. (2006). A meta-analysis of the association between adherence to drug therapy and mortality. BMJ, 333(7557), 15.](https://doi.org/10.1136/bmj.38875.675486.55) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/16-%E5%BE%97%E4%BA%86%E6%85%A2%E6%80%A7%E7%97%85%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 16-002 — First get outpatient chronic disease certification, then register for cross-regional medical care — hypertension, diabetes, cancer radiotherapy/chemotherapy, dialysis, and anti-rejection treatment can then be covered by yibao across regions Original title: 先办门诊慢特病认定再办异地备案，高血压、糖尿病、放化疗、透析、抗排异就能异地直接结算 **Source text (English):** ### 2. First get outpatient chronic disease certification, then register for cross-regional medical care — hypertension, diabetes, cancer radiotherapy/chemotherapy, dialysis, and anti-rejection treatment can then be covered by yibao across regions - Cost: No cost at all. You can complete the cross-regional medical registration once, right from your phone, via the yibao app before you travel. - In plain terms: Patients with hypertension, diabetes, outpatient radiotherapy/chemotherapy for malignant tumors, dialysis for uremia, and anti-rejection treatment after organ transplants can now use their yibao coverage for outpatient care anywhere in the country. They won’t need to pay out-of-pocket first and then seek reimbursement back home. However, this only works if they first obtain outpatient chronic disease certification in their home region, then register for cross-regional medical care. Both steps are required for it to take effect. - Benefit: According to official documents from the National Healthcare Security Administration, this system is now largely in place. The exact wording reads: “Cross-regional direct settlement of outpatient expenses for five chronic conditions — hypertension, diabetes, radiotherapy/chemotherapy for malignant tumors, dialysis for uremia, and anti-rejection treatment after organ transplants — is now largely accessible at the county level.” “Accessible at the county level” means this service is available county-wide. The documents also mention plans to add five more conditions to this list in the future. - Evidence grade: A - Sources: Office of the National Healthcare Security Administration of China, General Office of the Ministry of Finance (2024). Notice on the steady and orderly expansion of the scope of chronic and special diseases in inter-provincial direct settlement outpatient clinics (Medical Insurance Banfa [2024] No. 19). - Notes: Both steps are mandatory: first get outpatient chronic disease certification in your home region, then register for cross-regional medical care. Progress on adding those five new conditions varies by region; exact details are determined by local healthcare security authorities. **Original text (Chinese):** ### 2. 先办门诊慢特病认定再办异地备案，高血压、糖尿病、放化疗、透析、抗排异就能异地直接结算 - 成本：不花钱。出发前在医保 App 上办一次异地就医备案，手机上就能办。 - 说人话：高血压、糖尿病、恶性肿瘤门诊放化疗、尿毒症透析、器官移植后抗排异，这五种在外地看门诊也能直接刷医保。不用先自己垫钱，再回参保地报销。但要先在参保地办门诊慢特病认定，再办异地就医备案。两件事都办了才管用。 - 收益：国家医保局的文件说已经做到了这一步。原话是「基本实现高血压、糖尿病、恶性肿瘤门诊放化疗、尿毒症透析、器官移植术后抗排异治疗等 5 种门诊慢特病费用跨省直接结算县域可及」。「县域可及」的意思是在县一级就能办到。文件还在这 5 种的基础上再新增 5 种 - 证据等级：A - 来源：国家医保局办公室、财政部办公厅 (2024). 关于稳妥有序扩大跨省直接结算门诊慢特病病种范围的通知（医保办发〔2024〕19 号）. - 备注：前提是两件事都要办：先在参保地办门诊慢特病认定，再做异地就医备案。新增的 5 个病种开到了哪一步，各地进度不一样，以当地医保部门公布的为准 **Evidence:** A. Both steps are mandatory: first get outpatient chronic disease certification in your home region, then register for cross-regional medical care. Progress on adding those five new conditions varies by region; exact details are determined by local healthcare security authorities. **Source summary:** Patients with hypertension, diabetes, outpatient radiotherapy/chemotherapy for malignant tumors, dialysis for uremia, and anti-rejection treatment after organ transplants can now use their yibao coverage for outpatient care anywhere in the country. They won’t need to pay out-of-pocket first and then seek reimbursement back home. However, this only works if they first obtain outpatient chronic disease certification in their home region, then register for cross-regional medical care. Both steps are required for it to take effect. **Low-ROI detour:** Move “First get outpatient chronic disease certification, then register for cross-regional medical care — hypertension, diabetes, cancer radiotherapy/chemotherapy, dialysis, and anti-rejection treatment can then be covered by yibao across regions” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Patients with hypertension, diabetes, outpatient radiotherapy/chemotherapy for malignant tumors, dialysis for uremia, and anti-rejection treatment after organ transplants can now use their yibao coverage for outpatient care anywhere in the country. They won’t need to pay out-of-pocket first and then seek reimbursement back home. However, this only works if they first obtain outpatient chronic disease certification in their home region, then register for cross-regional medical care. Both steps are required for it to take effect.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国家医保局办公室、财政部办公厅 (2024). 关于稳妥有序扩大跨省直接结算门诊慢特病病种范围的通知（医保办发〔2024〕19 号）.](https://www.gov.cn/zhengce/zhengceku/202409/content_6974467.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/16-%E5%BE%97%E4%BA%86%E6%85%A2%E6%80%A7%E7%97%85%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 16-003 — Follow the intervals recommended by your doctor for follow‑up visits, and record every measurement in the same notebook. Original title: 复查按医生给的间隔做，把每次的指标记在同一个本子上 **Source text (English):** ### 3. Follow the intervals recommended by your doctor for follow‑up visits, and record every measurement in the same notebook. - Cost: Each checkup costs anywhere from a few dozen to several hundred yuan. A trip to the hospital and waiting for results also takes some time. The main difficulty is that you must go regularly, which can easily be put off. - In plain terms: For chronic diseases, it’s the trends over time that matter, not any single measurement. Write down the date, the measurement, the medication you’re taking, and its dosage in one place. When you switch doctors, you can show this record so you won’t need to repeat tests or pay for them again. - Benefit: What matters for chronic conditions is how these values change over time. Keeping them all in one spot also means you won’t have to redo tests or spend extra money when you change medical providers. - Evidence grade: C - Sources: author’s experience, no direct literature - Notes: Be sure to record at least four items each time: the date, the measurement value, the medication being used, and its dosage. Taking a photo of the lab report with your phone works just as well. The key is to keep everything in the same place rather than scattering it across multiple notes. **Original text (Chinese):** ### 3. 复查按医生给的间隔做，把每次的指标记在同一个本子上 - 成本：每次检查几十到几百元。去一趟医院加上等结果，要占一点时间。难在隔一段就得去一次，容易一拖再拖。 - 说人话：慢性病看的是一段时间里的变化，不是某一次的数值。把日期、指标、当时吃的药和剂量记在同一个本子上。换医院的时候拿出来，不用把检查重做一遍、重花一遍钱。 - 收益：慢性病要看的是数值一段时间里怎么变，只看某一次不够。记在同一处还有一个好处：换医院时不用重复检查，也不用重复花钱 - 证据等级：C - 来源：作者经验，无直接文献 - 备注：每次至少记四样：日期、指标值、当时在吃的药、药的剂量。用手机拍化验单也行，但都要放在同一处，别东一张西一张 **Evidence:** C. Be sure to record at least four items each time: the date, the measurement value, the medication being used, and its dosage. Taking a photo of the lab report with your phone works just as well. The key is to keep everything in the same place rather than scattering it across multiple notes. **Source summary:** For chronic diseases, it’s the trends over time that matter, not any single measurement. Write down the date, the measurement, the medication you’re taking, and its dosage in one place. When you switch doctors, you can show this record so you won’t need to repeat tests or pay for them again. **Low-ROI detour:** Move “Follow the intervals recommended by your doctor for follow‑up visits, and record every measurement in the same notebook.” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “For chronic diseases, it’s the trends over time that matter, not any single measurement. Write down the date, the measurement, the medication you’re taking, and its dosage in one place. When you switch doctors, you can show this record so you won’t need to repeat tests or pay for them again.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** 作者经验，无直接文献 **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/16-%E5%BE%97%E4%BA%86%E6%85%A2%E6%80%A7%E7%97%85%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 16-004 — Don’t stop proper treatment to try folk remedies or supplements Original title: 别为了试偏方、保健品停掉正规治疗 **Source text (English):** ### 4. Don’t stop proper treatment to try folk remedies or supplements - Cost: No cost at all; you even save money you’d otherwise spend on supplements. It takes no extra time. The hard part is resisting repeated pressure from others to give it a try. - In plain terms: The risks of stopping treatment are well known, while the benefits of folk remedies and supplements are uncertain. This means trading a definite harm for an uncertain gain. If you want to try supplements, talk to your doctor first. Some supplements can alter blood levels of anticoagulants and anti-rejection drugs. - Benefit: The dangers of discontinuing treatment are clear, while the advantages of folk remedies remain unproven. This book lists several common types of ineffective supplements in Chapter 6. - Evidence grade: C - Sources: Author’s experience, no direct literature; see Section 6 for relevant evidence - Notes: Always consult your doctor before trying any supplements. Certain supplements may interact with prescription medications, affecting concentrations of anticoagulants and anti-rejection drugs in the bloodstream. **Original text (Chinese):** ### 4. 别为了试偏方、保健品停掉正规治疗 - 成本：不花钱，还省下买保健品的钱。不占时间。难在别人反复劝你试的时候能顶住。 - 说人话：停药的坏处是确定的，偏方和保健品的好处是不确定的。这等于拿确定的损失去换不确定的好处。想试补充剂就先告诉主治医生。有些补充剂会影响抗凝药、抗排异药在血里的浓度。 - 收益：停药的害处是确定的，偏方的好处是不确定的。常见的无效品类，这本书第 6 节列了一批 - 证据等级：C - 来源：作者经验，无直接文献；相关证据见第 6 节 - 备注：想试补充剂就先告诉主治医生。有些补充剂会和处方药相互作用，比如影响抗凝药、抗排异药在血里的浓度 **Evidence:** C. Always consult your doctor before trying any supplements. Certain supplements may interact with prescription medications, affecting concentrations of anticoagulants and anti-rejection drugs in the bloodstream. **Source summary:** The risks of stopping treatment are well known, while the benefits of folk remedies and supplements are uncertain. This means trading a definite harm for an uncertain gain. If you want to try supplements, talk to your doctor first. Some supplements can alter blood levels of anticoagulants and anti-rejection drugs. **Low-ROI detour:** Move “Don’t stop proper treatment to try folk remedies or supplements” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The risks of stopping treatment are well known, while the benefits of folk remedies and supplements are uncertain. This means trading a definite harm for an uncertain gain. If you want to try supplements, talk to your doctor first. Some supplements can alter blood levels of anticoagulants and anti-rejection drugs.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** chapter:06 **Source links:** 作者经验，无直接文献; 相关证据见第 6 节 **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/16-%E5%BE%97%E4%BA%86%E6%85%A2%E6%80%A7%E7%97%85%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 16-005 — For patients with stable chronic conditions, community clinics can issue up to 12 weeks’ worth of medication at one time Original title: 病情稳定的慢性病，在社区医院一次可以开到 12 周的药 **Source text (English):** ### 5. For patients with stable chronic conditions, community clinics can issue up to 12 weeks’ worth of medication at one time - Cost: There is no cost involved. Simply ask at your local community health center whether they can issue a long-term prescription. - In plain terms: Individuals whose conditions remain stable and whose medication regimens have not changed can obtain enough medication for 12 weeks from a community health center in one visit. This eliminates the need to travel to a larger hospital each month just to get a prescription and wait in line. Within the same insurance region, reimbursement rates at community-level clinics are typically about 10 percentage points higher than those at higher-tier hospitals. - Benefit: Patients no longer need to make monthly trips to larger hospitals just to obtain prescriptions. In the same insurance region, reimbursement rates at community clinics are generally roughly 10 percentage points higher than at higher-tier hospitals. - Evidence grade: A - Sources: General Office of the State Council of China (2026). Several measures to accelerate the construction of a hierarchical diagnosis and treatment system. : "For eligible patients with chronic diseases, primary medical and health institutions can issue long-term prescriptions for no more than 12 weeks of medication at a time."; The same article "In principle, coordinate the inpatient reimbursement ratio of medical and health institutions in the region to gradually widen the gap of about 10 percentage points", and require higher-level hospitals to open chronic disease outpatient clinics for common diseases such as hypertension, diabetes, and chronic obstructive pulmonary disease at the grassroots level; the same article "Tertiary hospitals should focus on acute, severe and difficult and complex diseases, strengthen referral consultation and inpatient services, and gradually reduce the number of follow-up visits for common diseases and general outpatient clinics for chronic diseases with clear diagnoses and stable conditions", "and extend the general outpatient clinics of expert teams to grassroots medical and health institutions." - Notes: Whether a patient meets the criteria is determined by the physician; generally, this applies to individuals with a confirmed diagnosis and a stable medication regimen. The actual medication remains the same; what is saved is the time and cost of monthly trips to the hospital and associated fees. If a specific medication is unavailable at a community clinic, patients can inquire about medication shortage registries and delivery services. The same policy also calls for tertiary hospitals to gradually reduce routine outpatient services for such chronic conditions, with those services being transferred to community clinics instead. Relying on larger hospitals solely for prescription refills will become increasingly difficult in the future. **Original text (Chinese):** ### 5. 病情稳定的慢性病，在社区医院一次可以开到 12 周的药 - 成本：不花钱。去社区卫生服务中心问一句能不能开长期处方，一句话的事。 - 说人话：病情稳定、吃的药也没换的人，在社区卫生服务中心一次能开够 12 周的药。省掉每月往返大医院排队挂号的半天。在同一个参保地里，住基层医院的报销比例通常还比上一级医院高十个百分点左右。 - 收益：不用每月往返大医院排队开药。在同一个参保地（也叫统筹地区）里，住基层医院的报销比例原则上比上一级医院高约 10 个百分点 - 证据等级：A - 来源：国务院办公厅 (2026). 关于加快建设分级诊疗体系的若干措施. ：「对于符合条件的慢性病患者，基层医疗卫生机构单次可开具不超过12周用药的长期处方。」；同文「原则上统筹地区内医疗卫生机构住院报销比例逐级拉开10个百分点左右的差距」，并要求上级医院在基层开设高血压、糖尿病、慢性阻塞性肺疾病等常见病慢性病门诊；同文「三级医院要聚焦急危重症和疑难复杂疾病，加强转诊会诊和住院服务，逐步酌减常见病复诊和诊断明确、病情稳定的慢性病等普通门诊」，「并将专家团队普通门诊向基层医疗卫生机构延伸」 - 备注：「符合条件」由医生判断，一般是诊断已经明确、用药方案也稳定的人。药还是那个药，省下的是每月跑一趟的半天和挂号费。基层没有你要的那种药，可以问问有没有缺药登记和配送。同一份文件还要求三级医院逐步减掉这类慢病的普通门诊，同一批专家的普通门诊改到社区去开。还把大医院当开药点，以后会越来越难挂号。 **Evidence:** A. Whether a patient meets the criteria is determined by the physician; generally, this applies to individuals with a confirmed diagnosis and a stable medication regimen. The actual medication remains the same; what is saved is the time and cost of monthly trips to the hospital and associated fees. If a specific medication is unavailable at a community clinic, patients can inquire about medication shortage registries and delivery services. The same policy also calls for tertiary hospitals to gradually reduce routine outpatient services for such chronic conditions, with those services being transferred to community clinics instead. Relying on larger hospitals solely for prescription refills will become increasingly difficult in the future. **Source summary:** Individuals whose conditions remain stable and whose medication regimens have not changed can obtain enough medication for 12 weeks from a community health center in one visit. This eliminates the need to travel to a larger hospital each month just to get a prescription and wait in line. Within the same insurance region, reimbursement rates at community-level clinics are typically about 10 percentage points higher than those at higher-tier hospitals. **Low-ROI detour:** Move “For patients with stable chronic conditions, community clinics can issue up to 12 weeks’ worth of medication at one time” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Individuals whose conditions remain stable and whose medication regimens have not changed can obtain enough medication for 12 weeks from a community health center in one visit. This eliminates the need to travel to a larger hospital each month just to get a prescription and wait in line. Within the same insurance region, reimbursement rates at community-level clinics are typically about 10 percentage points higher than those at higher-tier hospitals.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国务院办公厅 (2026). 关于加快建设分级诊疗体系的若干措施.](https://www.gov.cn/zhengce/zhengceku/202604/content_7065031.htm); 同文「原则上统筹地区内医疗卫生机构住院报销比例逐级拉开10个百分点左右的差距」，并要求上级医院在基层开设高血压、糖尿病、慢性阻塞性肺疾病等常见病慢性病门诊; 同文「三级医院要聚焦急危重症和疑难复杂疾病，加强转诊会诊和住院服务，逐步酌减常见病复诊和诊断明确、病情稳定的慢性病等普通门诊」，「并将专家团队普通门诊向基层医疗卫生机构延伸」 **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/16-%E5%BE%97%E4%BA%86%E6%85%A2%E6%80%A7%E7%97%85%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 16-006 — Before signing up for a family doctor in your community, find out which services are covered by yibao and which you’ll have to pay for out of pocket Original title: 在社区签家庭医生之前，问清楚哪些进医保、哪些自费 **Source text (English):** ### 6. Before signing up for a family doctor in your community, find out which services are covered by yibao and which you’ll have to pay for out of pocket - Cost: There’s no cost involved. Asking a few questions before you sign up takes just a minute. - In plain terms: The standard package of basic services is covered by yibao as required. Any customized service packages must be paid for entirely by the patient. When someone offers an “upgrade package,” be sure to ask whether it’s a basic or customized package, whether it’s officially registered, and how much it costs per year. - Benefit: The basic service package is paid for by yibao per regulations. Customized packages require full out‑of‑pocket payment and must also be registered with the county‑level health authority. - Evidence grade: A - Sources: General Office of the State Council of China (2026). Several measures to accelerate the construction of a hierarchical diagnosis and treatment system. : "Strengthen the linkage between grassroots outpatient payment and contract service policies, and include basic service packages in medical insurance payment according to regulations; The personalized service package is registered with the county-level health department according to the contracted primary medical and health institutions, and the fee is paid by the individual. " - Notes: The real value of signing up lies in having a doctor follow your health over the long term, not in the number of services included. When offered an “upgrade package,” ask three key questions: is it a basic or customized package, is it registered, and what’s the annual cost? **Original text (Chinese):** ### 6. 在社区签家庭医生之前，问清楚哪些进医保、哪些自费 - 成本：不花钱。签约前多问一句，一分钟的事。 - 说人话：签约的基本服务包按规定走医保。个性化服务包的钱要全部自己出。有人推销「升级包」的时候，先问清楚这是基本包还是个性化包、备没备案、一年多少钱。 - 收益：基本服务包按规定由医保付。个性化服务包的钱全部自己出，这种包还要向县级卫生健康部门备案 - 证据等级：A - 来源：国务院办公厅 (2026). 关于加快建设分级诊疗体系的若干措施. ：「加强基层门诊付费与签约服务政策联动，基本服务包按规定纳入医保支付；个性化服务包由签约基层医疗卫生机构按程序向县级卫生健康部门备案，费用由个人支付。」 - 备注：签约本身的价值在于有人长期跟着你这个病，不在于打包了多少项目。有人推销「升级包」时，先问三句：这是基本包还是个性化包，备没备案，一年多少钱。 **Evidence:** A. The real value of signing up lies in having a doctor follow your health over the long term, not in the number of services included. When offered an “upgrade package,” ask three key questions: is it a basic or customized package, is it registered, and what’s the annual cost? **Source summary:** The standard package of basic services is covered by yibao as required. Any customized service packages must be paid for entirely by the patient. When someone offers an “upgrade package,” be sure to ask whether it’s a basic or customized package, whether it’s officially registered, and how much it costs per year. **Low-ROI detour:** Move “Before signing up for a family doctor in your community, find out which services are covered by yibao and which you’ll have to pay for out of pocket” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The standard package of basic services is covered by yibao as required. Any customized service packages must be paid for entirely by the patient. When someone offers an “upgrade package,” be sure to ask whether it’s a basic or customized package, whether it’s officially registered, and how much it costs per year.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国务院办公厅 (2026). 关于加快建设分级诊疗体系的若干措施.](https://www.gov.cn/zhengce/zhengceku/202604/content_7065031.htm); 个性化服务包由签约基层医疗卫生机构按程序向县级卫生健康部门备案，费用由个人支付。」 **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/16-%E5%BE%97%E4%BA%86%E6%85%A2%E6%80%A7%E7%97%85%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 16-007 — Get a dilated eye exam right after a diabetes diagnosis, then follow your doctor’s recommended schedule; check your feet once a year. Original title: 确诊糖尿病就去查一次眼底，之后按医生给的间隔查；每年查一次脚 **Source text (English):** ### 7. Get a dilated eye exam right after a diabetes diagnosis, then follow your doctor’s recommended schedule; check your feet once a year. - Cost: A single dilated eye exam costs anywhere from a few dozen to several hundred yuan. Foot exams are usually included in routine outpatient visits, so they don’t incur extra charges. The real challenge is remembering to get these checks done even when neither your eyes nor feet feel any discomfort. - In plain terms: Diabetes can damage both the retina and feet, but there are almost no noticeable symptoms until the damage becomes severe enough to cause vision loss or foot ulcers. Early detection makes treatment possible. For type 2 diabetes, a dilated eye exam should be done right after diagnosis; for type 1 diabetes, it’s recommended to start five years after onset. If previous tests showed no issues and blood sugar levels remain well-controlled, the interval can be extended to once every one or two years. Foot checks should be done annually. - Benefit: Retinal damage caused by diabetes is known as diabetic retinopathy, while damage to the feet is called diabetic foot disease. Both conditions rarely show any symptoms until they reach an advanced stage. Detecting them early gives patients a much better chance of effective treatment. Once vision is lost or foot ulcers develop, it’s usually too late to reverse the damage. - Evidence grade: A - Sources: American Diabetes Association (2026). Diabetes Care: "People with type 2 diabetes should have an initial dilated and comprehensive eye examination by an ophthalmologist or optometrist at the time of the diabetes diagnosis." Adults with type 1 diabetes should have an initial dilated and comprehensive eye examination by an ophthalmologist or optometrist 5 years after the onset of diabetes.""If there is no evidence of retinopathy from one or more annual eye exams and glycemic indicators are within the goal range, then screening every 1–2 years may be considered.""Perform a comprehensive foot evaluation at least annually to identify risk factors for ulcers and amputations." - Notes: Type 2 diabetics should get a dilated eye exam right after diagnosis; type 1 diabetics should start five years after onset. The difference exists because type 2 diabetes often develops gradually over several years without obvious signs. If previous tests showed no problems and blood sugar stays under control, the interval can be extended to once every one to two years. People who notice reduced sensation in their feet should inspect the soles daily, even using a mirror if needed. **Original text (Chinese):** ### 7. 确诊糖尿病就去查一次眼底，之后按医生给的间隔查；每年查一次脚 - 成本：一次散瞳眼底检查几十到几百元。足部检查通常包含在门诊里，不另花钱。难在眼睛和脚都没不舒服的时候也要记着去查。 - 说人话：糖尿病伤到眼底、伤到脚，在坏到看不见、烂起来之前几乎没有感觉。早查出来还有得治。2 型糖尿病确诊当时就查一次散瞳眼底，1 型在发病 5 年后开始查。查过一两次没事、血糖也达标的，可以放宽到一两年一次。脚每年查一次。 - 收益：糖尿病伤到眼底叫视网膜病变，伤到脚叫糖尿病足。这两样在出问题之前几乎没有感觉。早查出来还有得治。等到看不见或者脚烂起来，就晚了 - 证据等级：A - 来源：美国糖尿病学会 (2026). 糖尿病诊疗标准 2026·第 12 章 视网膜病变、神经病变与足部护理. Diabetes Care：「People with type 2 diabetes should have an initial dilated and comprehensive eye examination by an ophthalmologist or optometrist at the time of the diabetes diagnosis.」「Adults with type 1 diabetes should have an initial dilated and comprehensive eye examination by an ophthalmologist or optometrist 5 years after the onset of diabetes.」「If there is no evidence of retinopathy from one or more annual eye exams and glycemic indicators are within the goal range, then screening every 1–2 years may be considered.」「Perform a comprehensive foot evaluation at least annually to identify risk factors for ulcers and amputations.」 - 备注：2 型糖尿病确诊的时候就要查，1 型是发病 5 年后才开始查。差别在于 2 型往往已经悄悄高了好几年。查过一两次没事、血糖也达标的，可以放宽到 1 到 2 年一次。脚上感觉变迟钝的人，每天自己看一眼脚底，用镜子照也行。 **Evidence:** A. Type 2 diabetics should get a dilated eye exam right after diagnosis; type 1 diabetics should start five years after onset. The difference exists because type 2 diabetes often develops gradually over several years without obvious signs. If previous tests showed no problems and blood sugar stays under control, the interval can be extended to once every one to two years. People who notice reduced sensation in their feet should inspect the soles daily, even using a mirror if needed. **Source summary:** Diabetes can damage both the retina and feet, but there are almost no noticeable symptoms until the damage becomes severe enough to cause vision loss or foot ulcers. Early detection makes treatment possible. For type 2 diabetes, a dilated eye exam should be done right after diagnosis; for type 1 diabetes, it’s recommended to start five years after onset. If previous tests showed no issues and blood sugar levels remain well-controlled, the interval can be extended to once every one or two years. Foot checks should be done annually. **Low-ROI detour:** Move “Get a dilated eye exam right after a diabetes diagnosis, then follow your doctor’s recommended schedule; check your feet once a year.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Diabetes can damage both the retina and feet, but there are almost no noticeable symptoms until the damage becomes severe enough to cause vision loss or foot ulcers. Early detection makes treatment possible. For type 2 diabetes, a dilated eye exam should be done right after diagnosis; for type 1 diabetes, it’s recommended to start five years after onset. If previous tests showed no issues and blood sugar levels remain well-controlled, the interval can be extended to once every one or two years. Foot checks should be done annually.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [美国糖尿病学会 (2026). 糖尿病诊疗标准 2026·第 12 章 视网膜病变、神经病变与足部护理. Diabetes Care：「People with type 2 diabetes should have an initial dilated and comprehensive eye examination by an ophthalmologist or optometrist at the time of the diabetes diagnosis.」「Adults with type 1 diabetes should have an initial dilated and comprehensive eye examination by an ophthalmologist or optometrist 5 years after the onset of diabetes.」「If there is no evidence of retinopathy from one or more annual eye exams and glycemic indicators are within the goal range, then screening every 1–2 years may be considered.」「Perform a comprehensive foot evaluation at least annually to identify risk factors for ulcers and amputations.」](https://doi.org/10.2337/dc26-S012) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/16-%E5%BE%97%E4%BA%86%E6%85%A2%E6%80%A7%E7%97%85%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 16-008 — People who have had kidney stones should drink 2.5–3 liters of water daily and keep salt intake under 6 grams Original title: 得过肾结石就把水喝到每天 2.5–3 升，盐降到 6 克以内 **Source text (English):** ### 8. People who have had kidney stones should drink 2.5–3 liters of water daily and keep salt intake under 6 grams - Cost: There is no cost at all. Simply make drinking water a daily habit. On days when you sweat a lot, you’ll need even more water — the hard part is remembering to do this every day. - In plain terms: Roughly one in four people who have had a kidney stone will develop another one within five years. In a study of 199 people who had just experienced their first calcium stone episode, one group was instructed to drink enough water every day. Over five years, 12% of this group had a recurrence, compared to 27% of the control group that received no special instructions. UK guidelines recommend drinking 2.5–3 liters of water daily while keeping salt intake under 6 grams. - Benefit: This is a five-year randomized controlled trial involving 199 patients with idiopathic calcium stones — meaning no underlying cause could be identified. Participants were split into two groups: one group drank at least 2 liters of water daily, while the other received no special intervention. After five years, 12.1% of the water-drinking group had a recurrence, versus 27.0% in the control group (P=0.008). A lower P value indicates a less likely chance that this difference occurred by random chance. The average time to recurrence was 38.7±13.2 months for the water group versus 25.1±16.4 months for the control group (P=0.016). Baseline 24-hour urine volume measurements showed that stone patients produced significantly less urine than healthy individuals: men produced 1,057±238 mL versus 1,401±562 mL in healthy men (P<0.0001), and women produced 990±230 mL versus 1,239±440 mL (P<0.001). NICE guideline NG118, section 1.8.1, offers several recommendations: adults should drink 2.5–3 liters daily, while children and teens should drink 1–2 liters based on age. Adding fresh lemon juice to water is encouraged, and carbonated drinks should be avoided. Adults must also keep daily salt intake under 6 grams. - Evidence grade: A - Sources:Borghi L, Meschi T, Amato F, Briganti A, Novarini A, Giannini A (1996). Urinary volume, water and recurrences in idiopathic calcium nephrolithiasis: a 5-year randomized prospective study. The Journal of Urology, 155(3), 839-843. ; National Institute for Health and Care Excellence (2019). Renal and ureteric stones: assessment and management. NICE guideline NG118, clause 1.8.1. - Notes: This measure reduces recurrence rates by roughly 55% at zero cost, making it the most cost-effective recommendation in this section according to our ranking criteria. The key metric to monitor is 24-hour urine volume, which should reach at least 2–2.5 liters — not simply the amount of water you drink. People who sweat heavily or work in hot environments need to drink even more. This trial involved only patients experiencing their first idiopathic calcium stone episode; different types of stones — such as uric acid, infection-related, or cystine stones — require different treatment approaches. Anyone with a history of kidney stones should undergo a stone composition analysis and a 24-hour urine test to determine whether medication is needed. Do not cut calcium intake to prevent stones; see section 6, item 21 for more details. Severe flank or abdominal pain during a stone episode requires immediate medical attention — drinking more water alone will not resolve it. Non-painful blood in the urine may indicate other conditions; see section 1, item 27 for further information. 〔100〕 〔100〕 **Original text (Chinese):** ### 8. 得过肾结石就把水喝到每天 2.5–3 升，盐降到 6 克以内 - 成本：不花钱。把随时喝水变成习惯。出汗多的日子还要再多喝一些，难在天天记着。 - 说人话：第一次长了钙结石的人，什么都不做的话，五年里约四分之一会再长。每天把水喝够的人，五年里复发的只有一成多，少了一半多。英国指南给的量是每天喝 2.5 到 3 升水，盐不超过 6 克。 - 收益：一项为期 5 年、随机分成两组的对照试验，对象是 199 名第一次得钙结石、又查不出原因的患者（也叫特发性钙结石）。一组每天至少喝 2 升水，另一组不做任何干预。5 年里复发的，多喝水那组 12/99（12.1%），不干预那组 27/100（27.0%），P=0.008。P 值越小，越说明两组的差别不是碰巧。平均隔多久复发：38.7±13.2 个月对 25.1±16.4 个月，P=0.016。一开始测的 24 小时尿量，结石患者明显低于没结石的人：男性是 1,057±238 mL 对 1,401±562 mL（P<0.0001），女性是 990±230 mL 对 1,239±440 mL（P<0.001）。NICE 指南 NG118 第 1.8.1 条建议，成人每天喝 2.5 到 3 升水，儿童青少年按年龄喝 1 到 2 升。水里加点鲜柠檬汁，别喝碳酸饮料，成人每天盐不超过 6 克 - 证据等级：A - 来源：Borghi L, Meschi T, Amato F, Briganti A, Novarini A, Giannini A (1996). Urinary volume, water and recurrences in idiopathic calcium nephrolithiasis: a 5-year randomized prospective study. The Journal of Urology, 155(3), 839-843. ；National Institute for Health and Care Excellence (2019). Renal and ureteric stones: assessment and management. NICE guideline NG118，第 1.8.1 条. - 备注：复发少了大约 55%，又不花钱，按本书的排序规则这是本节性价比最高的一条。要盯的是 24 小时尿量，目标是 2 到 2.5 升以上，不是看喝进去多少。出汗多的人、在高温环境里干活的人，得喝得更多。那项试验做的是第一次发作的特发性钙结石患者。结石成分不止一种，尿酸结石、感染性结石、胱氨酸结石各有各的对策。复发过的人值得做一次结石成分分析和 24 小时尿检，再定要不要加药。别为了防结石把钙戒掉，见第 6 节第 21 条。发作时腰腹绞痛得厉害要去医院，不是靠多喝水冲下去的。不疼的血尿另有要查的东西，见第 1 节第 27 条 **Evidence:** A. This measure reduces recurrence rates by roughly 55% at zero cost, making it the most cost-effective recommendation in this section according to our ranking criteria. The key metric to monitor is 24-hour urine volume, which should reach at least 2–2.5 liters — not simply the amount of water you drink. People who sweat heavily or work in hot environments need to drink even more. This trial involved only patients experiencing their first idiopathic calcium stone episode; different types of stones — such as uric acid, infection-related, or cystine stones — require different treatment approaches. Anyone with a history of kidney stones should undergo a stone composition analysis and a 24-hour urine test to determine whether medication is needed. Do not cut calcium intake to prevent stones; see section 6, item 21 for more details. Severe flank or abdominal pain during a stone episode requires immediate medical attention — drinking more water alone will not resolve it. Non-painful blood in the urine may indicate other conditions; see section 1, item 27 for further information. 〔100〕 〔100〕 **Source summary:** Roughly one in four people who have had a kidney stone will develop another one within five years. In a study of 199 people who had just experienced their first calcium stone episode, one group was instructed to drink enough water every day. Over five years, 12% of this group had a recurrence, compared to 27% of the control group that received no special instructions. UK guidelines recommend drinking 2.5–3 liters of water daily while keeping salt intake under 6 grams. **Low-ROI detour:** Move “People who have had kidney stones should drink 2.5–3 liters of water daily and keep salt intake under 6 grams” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Roughly one in four people who have had a kidney stone will develop another one within five years. In a study of 199 people who had just experienced their first calcium stone episode, one group was instructed to drink enough water every day. Over five years, 12% of this group had a recurrence, compared to 27% of the control group that received no special instructions. UK guidelines recommend drinking 2.5–3 liters of water daily while keeping salt intake under 6 grams.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-027; 06-021 **Source links:** [Borghi L, Meschi T, Amato F, Briganti A, Novarini A, Giannini A (1996). Urinary volume, water and recurrences in idiopathic calcium nephrolithiasis: a 5-year randomized prospective study. The Journal of Urology, 155(3), 839-843.](https://doi.org/10.1016/s0022-5347(01)66321-3); [National Institute for Health and Care Excellence (2019). Renal and ureteric stones: assessment and management. NICE guideline NG118，第 1.8.1 条.](https://www.nice.org.uk/guidance/ng118/chapter/Recommendations) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/16-%E5%BE%97%E4%BA%86%E6%85%A2%E6%80%A7%E7%97%85%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 16-009 — Long‑term use of uric‑acid‑lowering drugs after a gout diagnosis to keep levels below 360 µmol/L Original title: 确诊痛风就长期吃降尿酸药，把血尿酸压到 360 µmol/L 以下并一直维持 **Source text (English):** ### 9. Long‑term use of uric‑acid‑lowering drugs after a gout diagnosis to keep levels below 360 µmol/L - Cost: Allopurinol costs only a few to several tens of yuan per month. At first, blood uric‑acid levels must be checked every few weeks to adjust the dose; once stable, checks can be done every few months. For the first 3–6 months, a second medication to prevent flare‑ups is also required. The difficulty lies in the fact that patients must keep taking it even when they feel no pain. - In plain terms: Gout requires lifelong use of uric‑acid‑lowering drugs to keep levels under 360 µmol/L; painkillers alone are insufficient. In a study where nurses helped patients adjust their dose based on lab results, 95 % reached the target after two years, compared with only 30 % of patients seen by regular doctors. Even after reaching the target, medication must not be stopped. Diet changes alone cannot bring levels down to this point, and abstaining from alcohol lowers them by just 1.6 mg/dL. - Benefit: In a randomized controlled trial of 517 adults who had experienced gout attacks within the previous 12 months, one group received nurse‑led education and dose adjustments to achieve the target level, while the other continued routine care. After two years, 95 % of the intervention group versus 30 % of the control group had uric‑acid levels below 360 µmol/L (6 mg/dL). The odds of success were 3.18 times higher in the intervention group (RR 3.18, 95 % CI 2.42–4.18; P < 0.0001). Secondary outcomes — attack frequency, tophus formation, and quality of life — also improved. Each additional quality‑adjusted life year gained cost £5,066. Follow‑up data showed that 82 % of participants reported zero attacks in the previous year, versus a median of one attack for the control group (P < 0.001). The proportion still on therapy was 1.19 times higher in the intervention group (adjusted RR 1.19, 1.09–1.30). The 2020 American College of Rheumatology guidelines recommend uric‑acid‑lowering therapy for patients with tophi, bone erosion on imaging, or ≥2 attacks per year; the target is <6 mg/dL, achieved by regular monitoring and dose titration, with allopurinol as first‑line therapy, especially for those with stage 3 or higher chronic kidney disease. Anti‑inflammatory prophylaxis is advised for 3–6 months at initiation. Observational data indicate that after successful control, many patients can discontinue medication without relapse; however, only 13 % remained flare‑free over five years. Alcohol restriction lowers uric‑acid levels by 1.6 mg/dL, while a single beer raises them by 0.16 mg/dL; healthier diets have far smaller effects. Debate persists over optimal drug choice: allopurinol is favored for its efficacy, safety, and low cost, though patients with cardiovascular disease or recent events may be switched to other agents per FDA warnings. The CARES trial linked allopurinol to a 22 % higher risk of all‑cause mortality (HR 1.22) and a 34 % higher risk of cardiovascular death (HR 1.34) versus allopurinol; the European FAST trial found no such increase. Urine alkalinization is not recommended for uricosuric agents due to lack of evidence. Adequate hydration is essential, especially for patients with kidney stones or advanced CKD. - Evidence grade: A - Sources:Doherty M, Jenkins W, Richardson H, et al. (2018). Efficacy and cost-effectiveness of nurse-led care involving education and engagement of patients and a treat-to-target urate-lowering strategy versus usual care for gout: a randomized controlled trial. Lancet, 392(10156), 1403-1412. ; Abhishek A, Jenkins W, La-Crette J, Fernandes G, Doherty M (2020). Nurse-led care is preferred over GP-led care of gout and improves gout outcomes: results of Nottingham Gout Treatment Trial follow-up study. Rheumatology, 59(3), 575-579. ; FitzGerald JD, Dalbeth N, Mikuls T, et al. (2020). 2020 American College of Rheumatology Guideline for the Management of Gout. Arthritis Care & Research, 72(6), 744-760. ; White WB, Saag KG, Becker MA, et al.; CARES Investigators (2018). Cardiovascular Safety of Febuxostat or Allopurinol in Patients with Gout. New England Journal of Medicine, 378(13), 1200-1210. ; Mackenzie IS, Ford I, Nuki G, et al.; FAST Study Group (2020). Long-term cardiovascular safety of febuxostat compared with allopurinol in patients with gout (FAST): a multicentre, prospective, randomized, open-label, non-inferiority trial. Lancet, 396(10264), 1745-1757. ; Chinese Society of Endocrinology (2020). Chinese Guidelines for the Diagnosis and Treatment of Hyperuricemia and Gout (2019). Chinese Journal of Endocrinology and Metabolism, 36(1), 1-13. - Notes: Controversy exists: different countries recommend different first‑line drugs. The U.S. guideline favors allopurinol and advises avoiding febuxostat in patients with cardiovascular disease, whereas the FAST trial found no increased risk with febuxostat. Probenecid, another uricosuric agent, is available in China. Chinese guidelines (2019 and 2024 updates) provide separate recommendations on drug selection and urine alkalinization; they suggest that sodium bicarbonate may be unnecessary, but hydration remains crucial. **Han Chinese individuals should be screened for HLA‑B*5801 before starting allopurinol**; carriers account for 7.4 % of Han Chinese, 0.7 % of Caucasians and Hispanics, and have a three‑fold higher risk of allopurinol‑induced hypersensitivity syndrome, a potentially fatal condition involving extensive skin peeling. The 2020 ACR guidelines recommend screening for these groups. Initiation of therapy can temporarily increase flare‑ups, so anti‑inflammatory prophylaxis for 3–6 months is mandatory; discontinuing uric‑acid‑lowering drugs because of pain is a common cause of treatment failure. When an attack occurs, additional anti‑inflammatory medication should be added per medical advice, not the uric‑acid‑lowering drug. Target levels are expressed as <6 mg/dL (≈360 µmol/L); Chinese labs typically report µmol/L. Asymptomatic hyperuricemia is addressed separately in Section 6, Item 19. Sugar‑sweetened beverages and alcohol are discussed in Section 2, Items 7 and 19. 〔100〕 〔100〕 〔438〕 〔211〕 〔6190〕 〔1.01〕 〔1.47〕 〔1.03〕 〔1.03〕 〔1.73〕 〔6128〕 〔60〕 〔0.85〕 〔7.2〕 〔8.6〕 **Original text (Chinese):** ### 9. 确诊痛风就长期吃降尿酸药，把血尿酸压到 360 µmol/L 以下并一直维持 - 成本：别嘌醇每月几元到几十元。刚开始每几周查一次血尿酸来调药量，稳定之后每几个月查一次。头 3 到 6 个月还要同时吃一种预防发作的药。难在不疼的时候也得一直吃下去。 - 说人话：痛风要长期吃降尿酸药，把尿酸压到 360 µmol/L 以下，不能只在疼的时候吃止痛药。由护士按化验结果帮着调药量的病人，两年后 95% 达标，照常看病的只有 30%。达标之后也不能停药。靠忌口降不到这条线，戒酒也只低 1.6 mg/dL。 - 收益：一项随机分成两组的对照试验，517 名过去 12 个月内发作过的成人。一组由护士主导，给患者讲清楚病是怎么回事，再按指标把尿酸调到达标。另一组照常找全科医生看。2 年时血尿酸降到 <360 µmol/L（6 mg/dL）的比例，95% 对 30%。达标的可能性是常规组的 3.18 倍（RR 3.18，95% CI 2.42–4.18，这个区间是数字的可信范围），P<0.0001。第 2 年的发作频率、痛风石、生活质量这几项次要指标，也都优于常规组。每多换来一年算上生活质量折算的寿命（质量调整生命年），花费 £5,066。同一试验还做了随访研究，438 人发了问卷，收回 82%。两组都自己报告了过去 12 个月的发作次数。达标组的中位数是 0 次（中间一半人落在 0–0 次）。常规组是 1 次（0–3），P<0.001。括号里的这个范围叫四分位距。仍在吃降尿酸药的比例，达标组是常规组的 1.19 倍（校正后 RR 1.19，1.09–1.30）。美国风湿病学会 2020 年痛风指南强烈推荐三种人启动降尿酸治疗：皮下长了痛风石的、影像检查看到痛风把骨头啃出缺损的、每年发作 ≥2 次的。做法是持续监测血尿酸，照着结果调剂量直到达标，目标 <6 mg/dL。首选别嘌醇，3 期及以上慢性肾病的人也是首选它，起始剂量 ≤100 mg/日。启动时同时给抗炎的预防用药，至少吃 3 到 6 个月。同一指南还引用了一组病例观察。这些患者长期控制良好之后停了药，停药后血尿酸仍保持 <7 mg/dL。他们当中，5 年跟踪期内一次都没发作的只有 13%（27/211）。饮食方面，限酒或戒酒的人，血尿酸比不限的人低 1.6 mg/dL，一份啤酒使血尿酸升高 0.16 mg/dL。健康饮食、地中海饮食、DASH 饮食的效果更小。首选哪种降尿酸药有分歧。美国风湿病学会指南强烈推荐别嘌醇作为首选，理由是剂量用够时有效、耐受好、安全、便宜。它还有条件地建议：吃非布司他的人如果有心血管病史，或新出了心血管事件，有别的药可换就换掉。这条推荐和 FDA 给非布司他加的黑框警告一致。依据之一是 CARES 试验，6190 名合并心血管病的痛风病人随机吃非布司他或别嘌醇。非布司他组的全因死亡风险是别嘌醇组的 1.22 倍（HR 1.22，95% CI 1.01–1.47，高约 22%）。心血管死亡是 1.34 倍（1.03–1.73，高约 34%）。欧洲的 FAST 试验结论不同。它纳入 6128 名 60 岁以上、有心血管危险因素的病人，非布司他的主要心血管事件不比别嘌醇多（HR 0.85，0.70–1.03）。死亡人数是非布司他组 7.2%、别嘌醇组 8.6%。吃促进尿酸从肾排出的药的人，美国风湿病学会有条件地不建议碱化尿液，因为没有证据说明有效，证据确定性很低。它同时要求叮嘱这些人多喝水，已知有肾结石或 3 期及以上慢性肾病的人不该用这类药 - 证据等级：A - 来源：Doherty M, Jenkins W, Richardson H, et al. (2018). Efficacy and cost-effectiveness of nurse-led care involving education and engagement of patients and a treat-to-target urate-lowering strategy versus usual care for gout: a randomised controlled trial. Lancet, 392(10156), 1403-1412. ；Abhishek A, Jenkins W, La-Crette J, Fernandes G, Doherty M (2020). Nurse-led care is preferred over GP-led care of gout and improves gout outcomes: results of Nottingham Gout Treatment Trial follow-up study. Rheumatology, 59(3), 575-579. ；FitzGerald JD, Dalbeth N, Mikuls T, et al. (2020). 2020 American College of Rheumatology Guideline for the Management of Gout. Arthritis Care & Research, 72(6), 744-760. ；White WB, Saag KG, Becker MA, et al.; CARES Investigators (2018). Cardiovascular Safety of Febuxostat or Allopurinol in Patients with Gout. New England Journal of Medicine, 378(13), 1200-1210. ；Mackenzie IS, Ford I, Nuki G, et al.; FAST Study Group (2020). Long-term cardiovascular safety of febuxostat compared with allopurinol in patients with gout (FAST): a multicentre, prospective, randomised, open-label, non-inferiority trial. Lancet, 396(10264), 1745-1757. ；中华医学会内分泌学分会 (2020). 中国高尿酸血症与痛风诊疗指南(2019). 中华内分泌代谢杂志, 36(1), 1-13. - 备注：争议：用哪种药降尿酸，各国指南不一样。美国指南首选别嘌醇，有心血管病的人能换就别吃非布司他，但欧洲 FAST 试验没看到非布司他更危险。国内还能买到苯溴马隆，它是促进尿酸排出的药。中华医学会的指南（2019 版和 2024 更新版）对选药和碱化尿液单独给了推荐。吃苯溴马隆要不要加碳酸氢钠碱化尿液，美国指南认为没有证据，按你的医生的意见办，多喝水不能省。**汉族人用别嘌醇之前值得先查 HLA-B\*5801**。它是一种天生的、管免疫反应的基因型号，查一次结果终身不变。带着这个基因的人，在汉族、韩国、泰国人里占 7.4%，白人和西班牙裔只有 0.7%。亚裔和非裔用别嘌醇之后发生别嘌醇超敏综合征的风险是白人的 3 倍，这个病严重时皮肤会大面积剥脱，能要命。美国风湿病学会 2020 年痛风指南对这两类人建议，用药前可以考虑先查一下。**刚开始降尿酸反而更容易诱发发作**，所以指南明确要求头 3 到 6 个月同时吃一种抗炎的预防药。「吃了降尿酸药反而更疼，所以停了」是这件事最常见的失败方式。疼起来该做的是按医嘱加抗炎药，不是停降尿酸药。达标值各家写法不同：<6 mg/dL 约合 360 µmol/L，中国的化验单多用 µmol/L。体检查出尿酸高但从没发作过是另一回事，见第 6 节第 19 条。含糖饮料和酒见第 2 节第 7、19 条（不喝含糖饮料、少喝或不喝酒） **Evidence:** A. Controversy exists: different countries recommend different first‑line drugs. The U.S. guideline favors allopurinol and advises avoiding febuxostat in patients with cardiovascular disease, whereas the FAST trial found no increased risk with febuxostat. Probenecid, another uricosuric agent, is available in China. Chinese guidelines (2019 and 2024 updates) provide separate recommendations on drug selection and urine alkalinization; they suggest that sodium bicarbonate may be unnecessary, but hydration remains crucial. **Han Chinese individuals should be screened for HLA‑B*5801 before starting allopurinol**; carriers account for 7.4 % of Han Chinese, 0.7 % of Caucasians and Hispanics, and have a three‑fold higher risk of allopurinol‑induced hypersensitivity syndrome, a potentially fatal condition involving extensive skin peeling. The 2020 ACR guidelines recommend screening for these groups. Initiation of therapy can temporarily increase flare‑ups, so anti‑inflammatory prophylaxis for 3–6 months is mandatory; discontinuing uric‑acid‑lowering drugs because of pain is a common cause of treatment failure. When an attack occurs, additional anti‑inflammatory medication should be added per medical advice, not the uric‑acid‑lowering drug. Target levels are expressed as <6 mg/dL (≈360 µmol/L); Chinese labs typically report µmol/L. Asymptomatic hyperuricemia is addressed separately in Section 6, Item 19. Sugar‑sweetened beverages and alcohol are discussed in Section 2, Items 7 and 19. 〔100〕 〔100〕 〔438〕 〔211〕 〔6190〕 〔1.01〕 〔1.47〕 〔1.03〕 〔1.03〕 〔1.73〕 〔6128〕 〔60〕 〔0.85〕 〔7.2〕 〔8.6〕 **Source summary:** Gout requires lifelong use of uric‑acid‑lowering drugs to keep levels under 360 µmol/L; painkillers alone are insufficient. In a study where nurses helped patients adjust their dose based on lab results, 95 % reached the target after two years, compared with only 30 % of patients seen by regular doctors. Even after reaching the target, medication must not be stopped. Diet changes alone cannot bring levels down to this point, and abstaining from alcohol lowers them by just 1.6 mg/dL. **Low-ROI detour:** Move “Long‑term use of uric‑acid‑lowering drugs after a gout diagnosis to keep levels below 360 µmol/L” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Gout requires lifelong use of uric‑acid‑lowering drugs to keep levels under 360 µmol/L; painkillers alone are insufficient. In a study where nurses helped patients adjust their dose based on lab results, 95 % reached the target after two years, compared with only 30 % of patients seen by regular doctors. Even after reaching the target, medication must not be stopped. Diet changes alone cannot bring levels down to this point, and abstaining from alcohol lowers them by just 1.6 mg/dL.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 06-019; chapter:02 **Source links:** [Doherty M, Jenkins W, Richardson H, et al. (2018). Efficacy and cost-effectiveness of nurse-led care involving education and engagement of patients and a treat-to-target urate-lowering strategy versus usual care for gout: a randomised controlled trial. Lancet, 392(10156), 1403-1412.](https://doi.org/10.1016/S0140-6736(18)32158-5); [Abhishek A, Jenkins W, La-Crette J, Fernandes G, Doherty M (2020). Nurse-led care is preferred over GP-led care of gout and improves gout outcomes: results of Nottingham Gout Treatment Trial follow-up study. Rheumatology, 59(3), 575-579.](https://doi.org/10.1093/rheumatology/kez333); [FitzGerald JD, Dalbeth N, Mikuls T, et al. (2020). 2020 American College of Rheumatology Guideline for the Management of Gout. Arthritis Care & Research, 72(6), 744-760.](https://doi.org/10.1002/acr.24180); White WB, Saag KG, Becker MA, et al.; [CARES Investigators (2018). Cardiovascular Safety of Febuxostat or Allopurinol in Patients with Gout. New England Journal of Medicine, 378(13), 1200-1210.](https://doi.org/10.1056/NEJMoa1710895); Mackenzie IS, Ford I, Nuki G, et al.; [FAST Study Group (2020). Long-term cardiovascular safety of febuxostat compared with allopurinol in patients with gout (FAST): a multicentre, prospective, randomised, open-label, non-inferiority trial. Lancet, 396(10264), 1745-1757.](https://doi.org/10.1016/S0140-6736(20)32234-0); [中华医学会内分泌学分会 (2020). 中国高尿酸血症与痛风诊疗指南(2019). 中华内分泌代谢杂志, 36(1), 1-13.](https://doi.org/10.3760/cma.j.issn.1000-6699.2020.01.001) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/16-%E5%BE%97%E4%BA%86%E6%85%A2%E6%80%A7%E7%97%85%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ## 17. Caring for Aging Parents Original chapter title: 家里有老人 [← 回总目录](../README.md) 口径：金钱与人身自由。家里有老人，多数麻烦不是钱不够，是没提前把话说清楚、把字签好。最后三条讲长期卧床的压疮、白内障手术和老人遛狗摔骨折，按死亡率算账，不和本节其他条目比较。 ### 17-001 — While the elderly are still lucid, designate a future guardian in writing Original title: 趁老人清醒，书面指定将来的监护人 **Source text (English):** ### 1. While the elderly are still lucid, designate a future guardian in writing - Cost: It costs only a few hundred yuan to have a notarized document drawn up at a notary office. A single conversation with the elderly person is enough to settle the matter. The real difficulty lies in bringing it up — you must directly discuss the day when they will no longer be able to make decisions for themselves. - In plain terms: While an elderly person still has a clear mind, it’s worth spending a few hundred yuan to have a written document notarized, naming who will serve as their guardian. Without such a document, once they lose decision-making capacity, a court must decide who gets to sign on their behalf and manage their finances. If family members disagree, the process can drag on even longer. - Benefit: Under civil law, adults who are mentally sound and capable of independent decisions (legally termed “adults with full civil capacity”) may proactively arrange for a future guardian through mutual agreement. This person can be a close relative or any willing individual or organization. Such an arrangement must be formalized in writing. When the person later loses all or part of their decision-making ability, the designated individual assumes responsibility. Absent this document, guardianship must be assigned by a court. - Evidence grade: A - Sources: National People's Congress (2020). Civil Code (Article 33). - Notes: This arrangement is known as “voluntary guardianship,” meaning the guardian is chosen by the individual themselves, taking precedence over the standard legal order of guardianship. It is especially important for elderly people living alone, whose children reside far away, or those from complex family backgrounds. It is recommended to have the document notarized at a notary office. **Original text (Chinese):** ### 1. 趁老人清醒，书面指定将来的监护人 - 成本：去公证处办一份，几百元。和老人谈一次话就能定下来。难在开口：要当面说到将来他自己管不了自己的那一天 - 说人话：趁老人头脑还清楚，花几百元去公证处办一份书面文件，写明将来谁当他的监护人。没有这份文件，等老人不能自己做决定了，谁替他签字、谁替他管钱，要由法院来指定。家里人意见不一致，还会拖得更久。 - 收益：民法典规定，头脑清醒、能自己做主的成年人（法律叫「具有完全民事行为能力的成年人」），可以提前和人商量好将来谁当自己的监护人。商量的对象可以是近亲属，也可以是其他愿意当监护人的个人或者组织。商量好了要「以书面形式确定自己的监护人」。将来他不能做决定了，或者只能做一部分决定了（法律叫「丧失或者部分丧失民事行为能力」），就由写定的这个人来管。没有这份文件，将来谁替他签字、谁替他管钱，要走法院指定 - 证据等级：A - 来源：全国人大 (2020). 民法典（第三十三条）. - 备注：这份文件叫意定监护，意思是自己提前指定的人。这个人排在法律默认的那套监护顺序前面。老人独居、子女在外地、家里关系复杂的，更需要提前办。建议去公证处做公证 **Evidence:** A. This arrangement is known as “voluntary guardianship,” meaning the guardian is chosen by the individual themselves, taking precedence over the standard legal order of guardianship. It is especially important for elderly people living alone, whose children reside far away, or those from complex family backgrounds. It is recommended to have the document notarized at a notary office. **Source summary:** While an elderly person still has a clear mind, it’s worth spending a few hundred yuan to have a written document notarized, naming who will serve as their guardian. Without such a document, once they lose decision-making capacity, a court must decide who gets to sign on their behalf and manage their finances. If family members disagree, the process can drag on even longer. **Low-ROI detour:** Move “While the elderly are still lucid, designate a future guardian in writing” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “While an elderly person still has a clear mind, it’s worth spending a few hundred yuan to have a written document notarized, naming who will serve as their guardian. Without such a document, once they lose decision-making capacity, a court must decide who gets to sign on their behalf and manage their finances. If family members disagree, the process can drag on even longer.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大 (2020). 民法典（第三十三条）.](https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/17-%E5%AE%B6%E9%87%8C%E6%9C%89%E8%80%81%E4%BA%BA.md --- ### 17-002 — Make a will — remember that later ones override earlier ones, and notarized wills no longer take priority Original title: 把遗嘱立了，记住后立的推翻先立的，公证遗嘱不再优先 **Source text (English):** ### 2. Make a will — remember that later ones override earlier ones, and notarized wills no longer take priority - Cost: Writing a will by hand costs nothing. Having it notarized at a notary office costs several hundred to over a thousand yuan. The hard part is bringing it up: you must discuss end‑of‑life matters with your family. - In plain terms: The law recognizes six types of wills, but a single mistake in the format can render the entire document invalid — this is the most common pitfall. A handwritten will must be written entirely by the testator, signed, and dated. If multiple wills exist and they conflict, the last one signed prevails. Since 2021, a notarized will no longer automatically takes precedence over others. - Benefit: The Civil Code acknowledges six legal forms of wills: handwritten, dictated to a scribe, printed, recorded on audio or video, oral, and notarized. Each type has specific formal requirements that must be met. When several wills exist, the most recent one governs. Starting in 2021, notarized wills no longer automatically rank above others. - Evidence grade: A - Sources: National People's Congress (2020). Civil Code (Articles 1134 to 1142). - Notes: A handwritten will must be written entirely by the testator, signed, and dated. For printed wills, at least two witnesses are required; both the testator and witnesses must sign every page and include the date. Relatives of the testator, potential heirs, or anyone named to receive assets cannot serve as witnesses. Any failure to meet these formal rules renders the will invalid — this is the most frequent cause of problems. **Original text (Chinese):** ### 2. 把遗嘱立了，记住后立的推翻先立的，公证遗嘱不再优先 - 成本：自己手写一份遗嘱，不花钱。找公证处公证，几百到上千元。难在开口：要和家里人谈身后事 - 说人话：法律认六种遗嘱，但形式写错了整份作废，这是最常见的翻车点。自己手写的那种，要本人从头到尾手写，签上名，写清年月日。立了好几份、内容互相打架的，按最后立的那份算。2021 年起，公证过的那份也不再自动排在前面。 - 收益：民法典认可六种遗嘱形式：自己手写的、请人代写的、打印的、录音录像的、口头的、公证的。每一种都有各自必须做到的手续要求（法律叫「形式要件」）。如果立了好几份，内容互相打架，以最后立的那份为准。2021 年起，公证的那份不再自动排在前面 - 证据等级：A - 来源：全国人大 (2020). 民法典（第一千一百三十四条至第一千一百四十二条）. - 备注：自己手写的遗嘱，要本人从头到尾手写，签上名，写清年月日。打印的遗嘱要有两个以上见证人。遗嘱人和见证人要在每一页上签名，并写清年月日。继承人、被写进遗嘱要分东西的人，以及他们的近亲属，都不能当见证人。形式错了整份作废，这是最常见的翻车点 **Evidence:** A. A handwritten will must be written entirely by the testator, signed, and dated. For printed wills, at least two witnesses are required; both the testator and witnesses must sign every page and include the date. Relatives of the testator, potential heirs, or anyone named to receive assets cannot serve as witnesses. Any failure to meet these formal rules renders the will invalid — this is the most frequent cause of problems. **Source summary:** The law recognizes six types of wills, but a single mistake in the format can render the entire document invalid — this is the most common pitfall. A handwritten will must be written entirely by the testator, signed, and dated. If multiple wills exist and they conflict, the last one signed prevails. Since 2021, a notarized will no longer automatically takes precedence over others. **Low-ROI detour:** Move “Make a will — remember that later ones override earlier ones, and notarized wills no longer take priority” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The law recognizes six types of wills, but a single mistake in the format can render the entire document invalid — this is the most common pitfall. A handwritten will must be written entirely by the testator, signed, and dated. If multiple wills exist and they conflict, the last one signed prevails. Since 2021, a notarized will no longer automatically takes precedence over others.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [全国人大 (2020). 民法典（第一千一百三十四条至第一千一百四十二条）.](https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/17-%E5%AE%B6%E9%87%8C%E6%9C%89%E8%80%81%E4%BA%BA.md --- ### 17-003 — Keep the elderly person’s money in a separate account and set a rule requiring two people to approve any large withdrawals Original title: 老人的钱单独放一个账户，大额支出定一个双人确认的规矩 **Source text (English):** ### 3. Keep the elderly person’s money in a separate account and set a rule requiring two people to approve any large withdrawals - Cost: This costs nothing. You only need to discuss it once with family members and agree on a spending limit. The real challenge is how to bring it up without making the senior feel you’re trying to restrict them. - In plain terms: Scammers targeting seniors for health products, collectibles, or financial schemes all follow the same pattern: they spend months building rapport, then strike all at once. By establishing a rule that any withdrawal above a certain amount must be approved by another person, you effectively delay the spending decision until the initial impulse fades. - Benefit: Most scams aimed at older adults rely on building trust over weeks or months before making a large financial demand. Setting a rule that requires a second person’s approval for any sizable expenditure helps delay that decision, reducing the chance of impulsive, costly mistakes. - Evidence grade: C - Sources: Author’s experience, no direct literature; see Sections 8 and 13 for general anti-fraud rules - Notes: Frame this not as “protecting them from fraud” but as “keeping household finances organized.” That approach is far easier for seniors to accept. Also, avoid moving all of their money into a child’s account — doing so can lead to entirely different kinds of disputes. **Original text (Chinese):** ### 3. 老人的钱单独放一个账户，大额支出定一个双人确认的规矩 - 成本：不花钱。和家里人商量一次，定下一个数额就行。难在怎么开口，别让老人觉得你在防着他 - 说人话：骗老人买保健品、买收藏品、买理财的，套路都一样：先花几个月和他处熟，再一次性收割。事先约好一条规矩，超过多少钱的支出要先跟某个人说一声。这等于把掏钱那一刻往后拖，拖过最冲动的那一阵。 - 收益：针对老人的保健品、收藏品、理财骗局，套路都是先用几个月把信任攒足，再一次性收割。事先约好「超过多少钱的支出要先和某个人说一声」。这等于把掏钱这个决定往后拖，拖过最冲动的那一阵 - 证据等级：C - 来源：作者经验，无直接文献；防骗通则见第 8 节和第 13 节 - 备注：别把这件事讲成「怕你被骗」。讲成「家里的钱统一记账」，老人更容易接受。也别把老人的所有钱都交给子女保管，那会引出另一类纠纷 **Evidence:** C. Frame this not as “protecting them from fraud” but as “keeping household finances organized.” That approach is far easier for seniors to accept. Also, avoid moving all of their money into a child’s account — doing so can lead to entirely different kinds of disputes. **Source summary:** Scammers targeting seniors for health products, collectibles, or financial schemes all follow the same pattern: they spend months building rapport, then strike all at once. By establishing a rule that any withdrawal above a certain amount must be approved by another person, you effectively delay the spending decision until the initial impulse fades. **Low-ROI detour:** Move “Keep the elderly person’s money in a separate account and set a rule requiring two people to approve any large withdrawals” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Scammers targeting seniors for health products, collectibles, or financial schemes all follow the same pattern: they spend months building rapport, then strike all at once. By establishing a rule that any withdrawal above a certain amount must be approved by another person, you effectively delay the spending decision until the initial impulse fades.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** chapter:08 **Source links:** 作者经验，无直接文献; 防骗通则见第 8 节和第 13 节 **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/17-%E5%AE%B6%E9%87%8C%E6%9C%89%E8%80%81%E4%BA%BA.md --- ### 17-004 — A ready-made phrase for seniors to deflect unwanted offers Original title: 给老人备好一句随时能说出口的推辞：「我要回去和家里人商量」 **Source text (English):** ### 4. A ready-made phrase for seniors to deflect unwanted offers - Cost: No cost at all. It only takes a few minutes to discuss this with the senior once. - In plain terms: Sales pitches and scams rely on creating immediate pressure, making it hard for people to say no on the spot. By agreeing beforehand on the phrase “I need to go home and discuss this with my family,” the senior has an easy way out whenever needed. This works far better than trying to reason with them later. - Benefit: Both sales tactics and scams depend on on‑the‑spot pressure. Having a pre‑arranged line such as “I need to go home and discuss this with my family” gives seniors a graceful exit, making it far more effective than any post‑event explanation. - Evidence grade: C - Sources: author’s experience, no direct literature - Notes: Use this together with tip #3 (keeping the senior’s money in a separate account). You can also carry out home modifications to prevent falls, as described in Section 1. This phrase isn’t meant to protect the senior from themselves; it simply provides a way to decline politely without feeling awkward. When surrounded by salespeople, the hardest part isn’t judging whether they’re trustworthy — it’s finding the courage to say no in front of everyone. Agreeing on this line beforehand removes that burden entirely. **Original text (Chinese):** ### 4. 给老人备好一句随时能说出口的推辞：「我要回去和家里人商量」 - 成本：不花钱。和老人对一次话，几分钟就行 - 说人话：推销和诈骗靠的是现场压力，让人当场不好意思拒绝。事先和老人商量好一句话：「我要回去和家里人商量。」他随时能说出口，当场有台阶下。这比事后再跟他讲道理管用。 - 收益：推销和诈骗都靠现场施压。事先商量好一句「我要回去和家里人商量」，让老人有台阶可下。这比事后讲道理有效 - 证据等级：C - 来源：作者经验，无直接文献 - 备注：和第 3 条（老人的钱单独放一个账户）一起用。家里的防跌倒改造也顺手做了，见第 1 节。这句话是给老人留个台阶，让他不用当场硬顶，不是用来防着他的。被推销围住的时候，最难的是当着一屋子人开口拒绝，比判断真假还难 **Evidence:** C. Use this together with tip #3 (keeping the senior’s money in a separate account). You can also carry out home modifications to prevent falls, as described in Section 1. This phrase isn’t meant to protect the senior from themselves; it simply provides a way to decline politely without feeling awkward. When surrounded by salespeople, the hardest part isn’t judging whether they’re trustworthy — it’s finding the courage to say no in front of everyone. Agreeing on this line beforehand removes that burden entirely. **Source summary:** Sales pitches and scams rely on creating immediate pressure, making it hard for people to say no on the spot. By agreeing beforehand on the phrase “I need to go home and discuss this with my family,” the senior has an easy way out whenever needed. This works far better than trying to reason with them later. **Low-ROI detour:** Move “A ready-made phrase for seniors to deflect unwanted offers” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Sales pitches and scams rely on creating immediate pressure, making it hard for people to say no on the spot. By agreeing beforehand on the phrase “I need to go home and discuss this with my family,” the senior has an easy way out whenever needed. This works far better than trying to reason with them later.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** chapter:01 **Source links:** 作者经验，无直接文献 **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/17-%E5%AE%B6%E9%87%8C%E6%9C%89%E8%80%81%E4%BA%BA.md --- ### 17-005 — Avoid any “investment-based senior care” schemes that require upfront payments: card enrollment, prepaid care fees, buying senior housing units, travel-based care programs, and sales of senior products all fall under the same category of illegal fundraising. Original title: 凡是让老人先交钱的「投资养老」都别碰：办卡、买床位、买养老公寓、旅居养老、买老年产品是同一套非法集资 **Source text (English):** ### 5. Avoid any “investment-based senior care” schemes that require upfront payments: card enrollment, prepaid care fees, buying senior housing units, travel-based care programs, and sales of senior products all fall under the same category of illegal fundraising. - Cost: No cost at all. Simply read the following list of common tactics to seniors; it takes just a few minutes. In the future, use this list to reject any such offers outright: don’t attend informational sessions, don’t visit facilities, and don’t leave contact details. The real challenge arises when seniors have already attended several sessions and formed relationships with promoters — in those cases, convincing them to back off becomes much harder. - In plain terms: Any senior care program that demands an initial payment while promising financial returns is essentially a scam. These schemes include selling membership cards, collecting prepaid care fees, selling senior housing units, offering travel-based care packages, and promoting various senior products. Under current regulations, recovered funds are extremely rare; victims usually bear the full financial loss. Official reports document cases where fraudsters raised 136,000,000 yuan by marketing “pre-booked senior housing units,” defrauding over 2,100 people. Another case saw fraudsters collect 620,000 yuan through similar tactics, affecting more than 2,100 people. The only effective preventive step is stopping the initial payment. - Benefit: The Civil Affairs Bureau has identified five primary patterns used by fraudsters; recognizing these patterns is far more reliable than trusting individual promoters. First, fake senior care organizations: these entities lack any physical presence and merely rent temporary venues while falsely claiming partnerships with legitimate care providers. Second, “senior care services” marketed via premium cards, membership passes, or prepaid plans that promise far more services than their actual capacity can deliver. Third, “investment in senior care projects” — including fictitious senior housing developments, long-term bed leases, and so-called “time bank” mutual care systems — often advertised with promises of principal return, rental guarantees, or buyback agreements. Fourth, sales of “senior products” involving product buybacks, consignment sales, loyalty discounts, complimentary health screenings, gift giveaways, conference promotions, wellness seminars, and expert medical consultations. Fifth, “travel-based senior care” packages featuring discounted or free trips, stored-value rewards, and points-based care programs. Legal statutes explicitly state that all financial losses resulting from participation in illegal fundraising must be borne by the victims themselves. Official statistics illustrate the scale of this problem: Dai and accomplices stole 136,000,000 yuan through similar schemes, affecting over 2,100 victims; Dai received a 15-year prison term plus a 400,000 yuan fine. Cao orchestrated a fraud totaling 13,207,000,000 yuan, impacting more than 110,000 people; he was sentenced to life imprisonment with permanent political rights revocation and full asset confiscation. Some health product promoters also employ fraud tactics: Ni lured seniors through free meals, gifts, and private transportation to attend lectures where “experts” fabricated anti-cancer benefits using false testimonials and inflated pricing; seniors ended up paying dozens of times the actual cost for a compound called dihydroquercetin. Ni received a 10-year-and-3-month sentence plus a 120,000 yuan fine. (National regulations effective May 1, 2021.) - Evidence grade: A - Sources: Ministry of Civil Affairs of China (2023). Risk warnings about illegal fund-raising in the field of elderly care services. (published by the Chinese Government website); Ministry of Civil Affairs of China, China Banking and Insurance Regulatory Commission (2021). Risk warnings about illegal fund-raising in the field of elderly care services. ; State Council of China (2021). Regulations on Preventing and Dealing with Illegal Fund-raising (State Council of China Order No. 737, Articles 2, 25, and 30). ; Supreme People's Procuratorate of China (2022). Typical cases of procuratorial organs cracking down on pension fraud crimes. ; Supreme People's Court of China (2025). Punishing typical cases of fraud related to people's livelihood in accordance with the law (Case 5 Ni Mourong Fraud Case). - Notes: Determining whether a program is legitimate should never rely on superficial impressions like “this organization looks reputable”; instead, focus on two clear indicators: does it demand an upfront payment, and does it promise financial returns? Legitimate senior care providers offer services rather than investment opportunities; any mention of returns, profits, or principal guarantees immediately disqualifies them. While it is difficult to prevent seniors from attending informational sessions, travel excursions, or medical screenings, the critical moment for intervention is when a payment is requested; this aligns perfectly with the dual-confirmation rule outlined in section 3. Once payment has already occurred, immediately contact police at 110 or the anti-fraud hotline 96110 to request a payment freeze, and simultaneously report the incident to local authorities responsible for handling illegal fundraising cases. Separate from these schemes, “housing reverse mortgage insurance” represents a distinct financial mechanism; refer to section 6 for further details. **Original text (Chinese):** ### 5. 凡是让老人先交钱的「投资养老」都别碰：办卡、买床位、买养老公寓、旅居养老、买老年产品是同一套非法集资 - 成本：不花钱。把下面这几种名目念给老人听一遍，几分钟。以后遇上就直接拒绝：不去听课，不去参观，不留电话。难在老人要是已经去过几次、和人处熟了，就不容易劝回来 - 说人话：让老人先交钱、又许诺回报的养老名目，都是同一套骗局：办卡、买床位、买养老公寓、旅居养老、开会卖老年产品。按规定，这种钱亏了只能自己认。有人借预定养老公寓床位收走 1.36 亿元，坑了 2100 多人。能拦住的只有掏钱那一步。 - 收益：民政部列了五种表现形式，认名目比认人可靠。第一种，假借养老服务机构之名：没有实体，临时租个场地，宣称和养老机构签了合作协议来「碰瓷」。第二种，以提供「养老服务」为名：卖「贵宾卡」「会员卡」「预付卡」，让人预交「养老服务费用」，承诺的服务明显超过自己的床位供给能力。第三种，以投资「养老项目」为名。常见名目有入股养生养老基地、销售虚构的养老公寓。还有长期出租养老床位、「时间银行」互助养老。打的幌子是返本销售、售后返租、约定回购。第四种，以销售「老年产品」为名：商品回购、寄存代售、消费返利、免费体检、赠送礼品、会议营销、养生讲座、专家义诊。第五种，以享受「旅居养老」为名：低价或免费旅游、储值返利、积分养老。钱追不回来，条例里写明了。防范和处置非法集资条例第二十五条规定，「因参与非法集资受到的损失，由集资参与人自行承担」，亏掉的钱只能自己认。官方通报过的案子里，戴某平等人以预定养老公寓床位名义非法集资 1.36 亿元，被害人 2100 余人，戴某平以集资诈骗罪判 15 年，并处罚金 40 万元。曹某铭以投资养老产业为名集资诈骗 132.07 亿元，涉及 11 万余人，判无期徒刑、剥夺政治权利终身、没收个人全部财产。保健品会销走的是诈骗罪。倪某荣用免费宴请、赠送礼品、专车接送，把老年人拉去听课。讲师用「虚假人设、虚假案例、虚高砍价」编造防癌抗癌功效。老人被诱骗以成本价的数十倍买「二氢槲皮素」。销售金额 62 万余元。倪某荣判 10 年 3 个月，并处罚金 12 万元（全国，条例 2021 年 5 月 1 日起施行） - 证据等级：A - 来源：民政部 (2023). 关于养老服务领域非法集资的风险提示. （中国政府网发布）；民政部、中国银保监会 (2021). 关于养老领域非法集资的风险提示. ；国务院 (2021). 防范和处置非法集资条例（国务院令第 737 号，第二、二十五、三十条）. ；最高人民检察院 (2022). 检察机关打击整治养老诈骗犯罪典型案例. ；最高人民法院 (2025). 依法惩治涉民生领域诈骗犯罪典型案例（案例五 倪某荣诈骗案）. - 备注：判断不靠「这家看着正规」，靠「有没有让你先交钱、有没有承诺回报」。养老机构本来是卖服务的，话里一带上投资、返利、回本，就别信。老人被拉去听课、旅游、义诊，本身不违法，也很难拦住。能拦的是掏钱那一步，配合第 3 条的双人确认规矩用。已经交了钱，就立刻按第 8 节第 2 条打 110 或 96110 要求止付，同时向当地负责处置非法集资的牵头部门举报。以房养老是另一套路径，见第 6 条（住房反向抵押养老保险）。 **Evidence:** A. Determining whether a program is legitimate should never rely on superficial impressions like “this organization looks reputable”; instead, focus on two clear indicators: does it demand an upfront payment, and does it promise financial returns? Legitimate senior care providers offer services rather than investment opportunities; any mention of returns, profits, or principal guarantees immediately disqualifies them. While it is difficult to prevent seniors from attending informational sessions, travel excursions, or medical screenings, the critical moment for intervention is when a payment is requested; this aligns perfectly with the dual-confirmation rule outlined in section 3. Once payment has already occurred, immediately contact police at 110 or the anti-fraud hotline 96110 to request a payment freeze, and simultaneously report the incident to local authorities responsible for handling illegal fundraising cases. Separate from these schemes, “housing reverse mortgage insurance” represents a distinct financial mechanism; refer to section 6 for further details. **Source summary:** Any senior care program that demands an initial payment while promising financial returns is essentially a scam. These schemes include selling membership cards, collecting prepaid care fees, selling senior housing units, offering travel-based care packages, and promoting various senior products. Under current regulations, recovered funds are extremely rare; victims usually bear the full financial loss. Official reports document cases where fraudsters raised 136,000,000 yuan by marketing “pre-booked senior housing units,” defrauding over 2,100 people. Another case saw fraudsters collect 620,000 yuan through similar tactics, affecting more than 2,100 people. The only effective preventive step is stopping the initial payment. **Low-ROI detour:** Move “Avoid any “investment-based senior care” schemes that require upfront payments: card enrollment, prepaid care fees, buying senior housing units, travel-based care programs, and sales of senior products all fall under the same category of illegal fundraising.” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Any senior care program that demands an initial payment while promising financial returns is essentially a scam. These schemes include selling membership cards, collecting prepaid care fees, selling senior housing units, offering travel-based care packages, and promoting various senior products. Under current regulations, recovered funds are extremely rare; victims usually bear the full financial loss. Official reports document cases where fraudsters raised 136,000,000 yuan by marketing “pre-booked senior housing units,” defrauding over 2,100 people. Another case saw fraudsters collect 620,000 yuan through similar tactics, affecting more than 2,100 people. The only effective preventive step is stopping the initial payment.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 17-006 **Source links:** [民政部 (2023). 关于养老服务领域非法集资的风险提示.](https://www.gov.cn/lianbo/bumen/202306/content_6886556.htm); [民政部、中国银保监会 (2021). 关于养老领域非法集资的风险提示.](https://www.mca.gov.cn/n152/n164/c36171/content.html); [国务院 (2021). 防范和处置非法集资条例（国务院令第 737 号，第二、二十五、三十条）.](https://www.gov.cn/zhengce/zhengceku/2021-02/10/content_5586632.htm); [最高人民检察院 (2022). 检察机关打击整治养老诈骗犯罪典型案例.](https://www.spp.gov.cn/xwfbh/wsfbt/202206/t20220617_560010.shtml); [最高人民法院 (2025). 依法惩治涉民生领域诈骗犯罪典型案例（案例五 倪某荣诈骗案）.](https://www.court.gov.cn/zixun/xiangqing/482861.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/17-%E5%AE%B6%E9%87%8C%E6%9C%89%E8%80%81%E4%BA%BA.md --- ### 17-006 — Apart from the housing reverse mortgage insurance offered by insurers, you should avoid all other “housing-for-pension” schemes — never mortgage your home to buy financial products. Original title: 除了保险公司的住房反向抵押养老保险，其他「以房养老」都别碰，绝不抵押房子去买理财 **Source text (English):** ### 6. Apart from the housing reverse mortgage insurance offered by insurers, you should avoid all other “housing-for-pension” schemes — never mortgage your home to buy financial products. - Cost: There’s no cost involved. Keep your property deed in your own hands and don’t hand it over to anyone promoting “housing-for-pension” schemes. Before signing any mortgage, guarantee, or loan agreements, show them to your children first. The difficulty lies in the fact that promoters often come repeatedly and appear very enthusiastic, leaving seniors feeling awkward about refusing them. - In plain terms: The only legitimate “housing-for-pension” option is the housing reverse mortgage insurance provided by insurers, which is currently still in the pilot phase and used by very few people. Door‑to‑door sales pitches have nothing to do with this official program. Scammers trick seniors into mortgaging their homes so they can use the borrowed money to buy financial products recommended by the fraudsters — essentially a “pay‑old‑debts‑with‑new‑money” Ponzi scheme. Regulators report cases where seniors were unaware their homes had been mortgaged; as a result they ended up losing their property while still owing a loan. - Benefit: The China Banking and Insurance Regulatory Commission’s Consumer Protection Bureau clearly distinguishes between the genuine and the fraudulent schemes. The legitimate program is called “Housing Reverse Mortgage Insurance for Seniors.” Eligible seniors who fully own their homes may mortgage them to an insurer while continuing to live there, rent it out, or otherwise use it. Any sale or disposal of the property requires consent from the mortgagee — the insurer. Seniors then receive a pension according to agreed terms until their death. This service remains a pilot project with limited participants. Illegal operators label their schemes “housing‑for‑pension,” but they bear no relation to the official program; they merely exploit national policy to promote illegal fundraising. Their modus operandi is to persuade seniors to mortgage their homes and then use the proceeds to purchase recommended financial products — often a classic Ponzi arrangement. The original warning states that some participants are completely unaware their homes have been mortgaged, ultimately resulting in loss of the property and outstanding debt. A useful guideline for evaluating returns is also provided: if a financial product promises a yield above 6 %, it should be viewed with suspicion; above 8 % it becomes highly risky; and anything over 10 % means you should expect to lose all principal — “high returns with guaranteed principal” is a hallmark of financial fraud. The same warning also stresses the need to be cautious when signing contracts and never to sign blank documents (National level, June 2021). - Evidence grade: B - Sources: Consumer Rights Protection Bureau of China Banking and Insurance Regulatory Commission (2021). Risk warning on being wary of "investment for retirement" and "housing for retirement" financial fraud (Third Issue, 2021). (Reprinted by the Hunan Provincial Local Financial Supervision and Administration Bureau); Ministry of Civil Affairs of China, China Banking and Insurance Regulatory Commission (2021). Risk warning about illegal fund-raising in the field of elderly care (the fourth form of expression: illegal fund-raising in the name of claiming "housing for elderly care"). - Notes: This grade B reflects that the statements derive from regulatory risk warnings and expert judgment rather than empirical research data. The 6 %, 8 %, and 10 % thresholds are reference points suggested by regulators for consumers, not legally mandated standards. The former CBIRC has been merged into the National Financial Regulatory Administration; the original announcement page is no longer accessible, so we cite a reposted version from a provincial financial regulator. The core issue here is not merely possible losses on financial investments, but that after mortgaging their homes seniors still carry a loan obligation — a loss far exceeding any potential principal loss. General rules concerning contract signing and blank documents are covered in Section 8, Item 17; steps to halt fraudulent transactions after being scammed are outlined in Section 8, Item 2. **Original text (Chinese):** ### 6. 除了保险公司的住房反向抵押养老保险，其他「以房养老」都别碰，绝不抵押房子去买理财 - 成本：不花钱。家里的房产证，不交给任何以「以房养老」名义上门的人。抵押、担保、借贷这些协议，签字前先给子女看一遍。难在上门的人往往很热情、跑了很多趟，老人不好意思回绝 - 说人话：正规的以房养老只有一种，就是保险公司的住房反向抵押养老保险，还在试点。上门推销的那种和它毫无关系，是骗老人抵押房子，再拿借来的钱买它推荐的理财。有人连房子被抵押了都不知道，最后房子没了，还背着贷款。 - 收益：银保监会消保局把真假两种说清楚了。正规的以房养老只有一种，叫「老年人住房反向抵押养老保险」。拥有房屋完全合法产权的老年人，把房产抵押给保险公司。房子照样归自己住、自己用、自己收租。要卖、要处置，得经抵押权人（保险公司）同意。老人按约定条件领取养老金，一直领到去世。这项业务目前仍处于试点阶段，做的人比较少。不法分子说的「以房养老」，与国家试行的住房反向抵押养老保险「完全无关」，是「假借国家政策、为非法集资活动造势宣传的手段」。它的操作是诱骗老人办房产抵押，再把借来的钱去买它推荐的理财产品，「往往是『以新还旧』的庞氏骗局」。后果原文写的是「有的参与人甚至都不知道自己的房产被抵押，最终失去了房子，还背负贷款」。提示里还给了一条看收益率的线。原话是「理财产品如果承诺收益率超过 6% 就要打问号，超过 8% 就很危险，10% 以上就要准备损失全部本金，『保本高收益』就是金融诈骗」。同一份提示还要求「慎重对待合同签署环节，不在空白合同签字」（全国，2021 年 6 月） - 证据等级：B - 来源：中国银保监会消费者权益保护局 (2021). 关于警惕「投资养老」「以房养老」金融诈骗的风险提示（2021 年第三期）. （湖南省地方金融监督管理局转载）；民政部、中国银保监会 (2021). 关于养老领域非法集资的风险提示（第四种表现形式：以宣称「以房养老」为名非法集资）. - 备注：给 B 级是因为这些说法出自监管部门的风险提示和经验判断，不是研究数据。6%、8%、10% 这三条线是监管给消费者的参考线，不是法律定的标准。银保监会已经并入国家金融监督管理总局，原发布页打不开，这里引的是省级金融监管局的转载页。理财亏钱还在其次，房子被抵押出去以后老人还欠着一笔贷款，损失远大于本金。签字和空白合同的一般规则见第 8 节第 17 条，被骗之后怎么止付见第 8 节第 2 条。 **Evidence:** B. This grade B reflects that the statements derive from regulatory risk warnings and expert judgment rather than empirical research data. The 6 %, 8 %, and 10 % thresholds are reference points suggested by regulators for consumers, not legally mandated standards. The former CBIRC has been merged into the National Financial Regulatory Administration; the original announcement page is no longer accessible, so we cite a reposted version from a provincial financial regulator. The core issue here is not merely possible losses on financial investments, but that after mortgaging their homes seniors still carry a loan obligation — a loss far exceeding any potential principal loss. General rules concerning contract signing and blank documents are covered in Section 8, Item 17; steps to halt fraudulent transactions after being scammed are outlined in Section 8, Item 2. **Source summary:** The only legitimate “housing-for-pension” option is the housing reverse mortgage insurance provided by insurers, which is currently still in the pilot phase and used by very few people. Door‑to‑door sales pitches have nothing to do with this official program. Scammers trick seniors into mortgaging their homes so they can use the borrowed money to buy financial products recommended by the fraudsters — essentially a “pay‑old‑debts‑with‑new‑money” Ponzi scheme. Regulators report cases where seniors were unaware their homes had been mortgaged; as a result they ended up losing their property while still owing a loan. **Low-ROI detour:** Move “Apart from the housing reverse mortgage insurance offered by insurers, you should avoid all other “housing-for-pension” schemes — never mortgage your home to buy financial products.” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The only legitimate “housing-for-pension” option is the housing reverse mortgage insurance provided by insurers, which is currently still in the pilot phase and used by very few people. Door‑to‑door sales pitches have nothing to do with this official program. Scammers trick seniors into mortgaging their homes so they can use the borrowed money to buy financial products recommended by the fraudsters — essentially a “pay‑old‑debts‑with‑new‑money” Ponzi scheme. Regulators report cases where seniors were unaware their homes had been mortgaged; as a result they ended up losing their property while still owing a loan.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-002; 08-017 **Source links:** [中国银保监会消费者权益保护局 (2021). 关于警惕「投资养老」「以房养老」金融诈骗的风险提示（2021 年第三期）.](https://dfjrjgj.hunan.gov.cn/dfjrjgj/yhlj/202106/t20210608_19450856.html); [民政部、中国银保监会 (2021). 关于养老领域非法集资的风险提示（第四种表现形式：以宣称「以房养老」为名非法集资）.](https://www.mca.gov.cn/n152/n164/c36171/content.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/17-%E5%AE%B6%E9%87%8C%E6%9C%89%E8%80%81%E4%BA%BA.md --- ### 17-007 — For elderly individuals at home who are bedridden or severely disabled, apply to the local yibao (basic medical insurance) office for long-term care insurance; it is not limited to seniors only. Original title: 家里老人长期卧床或重度失能，去参保地医保部门申请长期护理保险；它不是只发给老人 **Source text (English):** ### 7. For elderly individuals at home who are bedridden or severely disabled, apply to the local yibao (basic medical insurance) office for long-term care insurance; it is not limited to seniors only. - Cost: You only need to visit the local yibao office once to submit an application and undergo a disability assessment. If you pass the assessment on the first try, the evaluation fee is covered by the insurance fund — no out-of-pocket expense is required. - In plain terms: Long-term care insurance helps cover the cost of hiring caregivers. Those who are severely disabled and have remained in that condition for at least six months may apply to their local yibao office. Eligible care expenses do not need to be paid upfront; roughly 70% is reimbursed for employees covered under the worker policy, while about 50% is reimbursed for residents enrolled in the urban/rural resident policy. However, costs such as room charges and meals are not covered. Though often mistaken for a senior-specific program, official documents refer to “insured persons” without any age restriction — even younger individuals with severe disabilities may apply. - Benefit: There is no deductible threshold for approved long-term care services; you do not need to pay a set amount out-of-pocket before reimbursement begins. Approximately 70% of eligible costs are reimbursed for workers, and about 50% for urban/rural residents. The maximum annual payout cannot exceed 50% of the local average per-capita disposable income for residents in that region. - Evidence grade: A - Sources: National Healthcare Security Administration of China and other eight departments (2026). Notice on the issuance of the "Implementation Plan for Accelerating the Establishment of a Long-term Care Insurance System". : The protection object is "insured and paid according to regulations and the disability continues for a long time (generally more than 6 months)" , "Disabled persons who have passed the assessment upon application", "Severely disabled persons are protected in the initial stage of the system"; "There is no minimum payment standard for long-term care services that meet the regulations. If insured according to the insurance policy for unemployed urban and rural residents, the fund payment ratio is about 50%; for those insured according to the unit employee insurance policy, the fund payment ratio is about 70%, and retirees enjoy the insurance benefits for unit employees"; "The annual maximum payment limit of the insured person's fund shall not exceed 50% of the per capita disposable income of urban and rural residents in the coordinated area in the previous year"; "The fixed waiting period for benefits is set at 6 months in principle"; See also the "Opinions on Accelerating the Establishment of the Long-term Care Insurance System" by the General Office of the CPC Central Committee and the State Council of China. - Notes: Disability must be “long-term and continuous” — generally lasting six months or more; a few weeks of hospitalization does not qualify. A six-month waiting period applies before benefits can be claimed. Expenses unrelated to care, such as room fees or meals, are not covered by this insurance. Medical costs normally paid by yibao are also excluded. Individuals already receiving work-related injury care benefits cannot claim both simultaneously. This insurance is separate from disability-related subsidies; they follow different application procedures and provide distinct financial aid, as detailed in Section 7, Article 8. Care received at home or in community settings receives preferential reimbursement rates; institutionalization is not mandatory. Implementation varies by region, and assessment criteria differ locally. Contact 12393 or your local yibao office to confirm whether the program is active in your area and how to schedule an evaluation. Even if an initial assessment fails, reapplication is possible once disability worsens. **Original text (Chinese):** ### 7. 家里老人长期卧床或重度失能，去参保地医保部门申请长期护理保险；它不是只发给老人 - 成本：去参保地医保部门交一次申请。再做一次失能等级评估。第一次评估就通过的，评估费由基金出，不用自己掏 - 说人话：长期护理保险帮你出请人照护的钱。家里有人重度失能、持续半年以上，就去参保地医保部门申请。护理费不用先自己垫，职工参保的报七成左右，城乡居民参保的报五成左右，床位费、伙食费不报。它没有年龄门槛，年轻人重度失能也能申请。 - 收益：符合规定的长期护理服务费用不设起付线。起付线就是先自己垫够一个数才开始报，这里不用垫。按单位职工政策参保的，由基金报销约 70%。按未就业城乡居民政策参保的，约 50%。一年最多能报到的钱（年度最高支付限额），不超过本地统筹地区上年度城乡居民人均可支配收入的 50% - 证据等级：A - 来源：国家医保局等八部门 (2026). 关于印发《加快建立长期护理保险制度实施方案》的通知. ：保障对象为「按规定参保缴费且失能状态长期持续（一般为6个月以上），经申请通过评估认定的失能人员」，「制度起步阶段保障重度失能人员」；「待遇享受不设起付标准。符合规定的长期护理服务费用，按未就业城乡居民参保政策参保的，基金支付比例为50%左右；按单位职工参保政策参保的，基金支付比例为70%左右，退休人员享受单位职工参保待遇」；「参保人员基金年度最高支付限额不超过统筹地区上年度城乡居民人均可支配收入的50%」；「待遇享受固定等待期原则上按照6个月设置」；另见中共中央办公厅、国务院办公厅《关于加快建立长期护理保险制度的意见》. - 备注：失能要「长期持续（一般为6个月以上）」，住院几周还不到申请的条件。享受待遇前还有 6 个月等待期。床位费、伙食费这类不算护理的费用，长护险不付。本该医保付的医疗费，长护险也不付。已经在领工伤生活护理费的，不重复享受。这笔钱和残疾人两项补贴里的护理补贴是两套手续、两笔钱，不冲突，见第 7 节第 8 条（两项补贴）。在家里和在社区接受护理，报销比例上有倾斜，不一定非得住进机构。这项制度各地分批落地，失能评估标准也不一样。先打 12393 或者参保地医保经办机构的电话，问本地启没启动、评估怎么约。评估不通过也别放弃，失能状态变重之后可以再申请。 **Evidence:** A. Disability must be “long-term and continuous” — generally lasting six months or more; a few weeks of hospitalization does not qualify. A six-month waiting period applies before benefits can be claimed. Expenses unrelated to care, such as room fees or meals, are not covered by this insurance. Medical costs normally paid by yibao are also excluded. Individuals already receiving work-related injury care benefits cannot claim both simultaneously. This insurance is separate from disability-related subsidies; they follow different application procedures and provide distinct financial aid, as detailed in Section 7, Article 8. Care received at home or in community settings receives preferential reimbursement rates; institutionalization is not mandatory. Implementation varies by region, and assessment criteria differ locally. Contact 12393 or your local yibao office to confirm whether the program is active in your area and how to schedule an evaluation. Even if an initial assessment fails, reapplication is possible once disability worsens. **Source summary:** Long-term care insurance helps cover the cost of hiring caregivers. Those who are severely disabled and have remained in that condition for at least six months may apply to their local yibao office. Eligible care expenses do not need to be paid upfront; roughly 70% is reimbursed for employees covered under the worker policy, while about 50% is reimbursed for residents enrolled in the urban/rural resident policy. However, costs such as room charges and meals are not covered. Though often mistaken for a senior-specific program, official documents refer to “insured persons” without any age restriction — even younger individuals with severe disabilities may apply. **Low-ROI detour:** Move “For elderly individuals at home who are bedridden or severely disabled, apply to the local yibao (basic medical insurance) office for long-term care insurance; it is not limited to seniors only.” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Long-term care insurance helps cover the cost of hiring caregivers. Those who are severely disabled and have remained in that condition for at least six months may apply to their local yibao office. Eligible care expenses do not need to be paid upfront; roughly 70% is reimbursed for employees covered under the worker policy, while about 50% is reimbursed for residents enrolled in the urban/rural resident policy. However, costs such as room charges and meals are not covered. Though often mistaken for a senior-specific program, official documents refer to “insured persons” without any age restriction — even younger individuals with severe disabilities may apply.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 07-008 **Source links:** [国家医保局等八部门 (2026). 关于印发《加快建立长期护理保险制度实施方案》的通知.](https://www.gov.cn/zhengce/zhengceku/202603/content_7063915.htm); 「待遇享受不设起付标准。符合规定的长期护理服务费用，按未就业城乡居民参保政策参保的，基金支付比例为50%左右; 按单位职工参保政策参保的，基金支付比例为70%左右，退休人员享受单位职工参保待遇」; 「参保人员基金年度最高支付限额不超过统筹地区上年度城乡居民人均可支配收入的50%」; 「待遇享受固定等待期原则上按照6个月设置」; [另见中共中央办公厅、国务院办公厅《关于加快建立长期护理保险制度的意见》.](https://www.gov.cn/gongbao/2026/issue_12666/202604/content_7065119.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/17-%E5%AE%B6%E9%87%8C%E6%9C%89%E8%80%81%E4%BA%BA.md --- ### 17-008 — For families with someone bedridden at home, pressure ulcers are a top concern: use an electric alternating-pressure air mattress, turn the patient regularly, and check bony areas daily Original title: 家里有人长期卧床，把压疮当头号敌人：上电动气垫床、定时翻身、每天看一遍骨头突出的地方 **Source text (English):** ### 8. For families with someone bedridden at home, pressure ulcers are a top concern: use an electric alternating-pressure air mattress, turn the patient regularly, and check bony areas daily - Cost: Electric alternating-pressure air mattresses for home use start at a few hundred yuan. Turning a patient takes just a few minutes. The real challenge is doing it every two to three hours, even at night — no single caregiver can manage that alone. - In plain terms: Pressure ulcers are far more than just superficial skin injuries. Among older adults undergoing hip-fracture surgery, those already having pressure ulcers at admission face a roughly 20% higher chance of dying within 30 days. Three evidence‑based actions help: using an electric air mattress cuts new ulcer formation by about 60% compared with ordinary hospital mattresses; consistently turning the patient reduces risk by roughly 70% versus standard care; and keeping the person from lying prone for long periods also helps. Check the sacrum, heels, hips, and shoulders each day; if any area shows persistent redness that doesn’t fade when pressed, contact a nurse or doctor right away. - Benefit: Data come from 19,520 hip‑fracture patients in the U.S. NSQIP registry (2016‑2019). Those with pre‑existing pressure ulcers showed a higher 30‑day mortality rate; after adjusting for other factors, this link remained significant (OR 1.2, a 21% increase in risk, P = 0.004). They also faced higher rates of deep‑vein thrombosis (OR 1.59), pneumonia (OR 1.39), unplanned readmissions (OR 1.43), and an average hospital stay 0.4 days longer. In a follow‑up of 324 elderly inpatients (mean age 86) over 18 months, pressure ulcers independently predicted long‑term death (HR 1.500, 95% CI 1.059‑2.126, P = 0.020). A network meta‑analysis of 65 randomized trials compared electric alternating‑pressure air mattresses with standard hospital mattresses; the former lowered ulcer incidence (RR 0.42, 95% CI 0.29‑0.63, moderate certainty). Similar benefits were seen with hybrid systems (RR 0.22, 95% CI 0.07‑0.66). A 2026 Cochrane review of 11 trials involving 4,462 patients found little difference between turning schedules of 2 hours versus 4 hours (RR 1.05, 95% CI 0.79‑1.39, very low certainty). However, using wearable sensors to enforce 2‑hour turning intervals in an ICU setting cut ulcer rates compared with usual care (RR 0.28, 95% CI 0.10‑0.75, moderate certainty). Finally, patients kept in a prone position developed ulcers far more often than those lying supine (RR 4.55, 95% CI 2.31‑8.98). - Evidence grade: B - Sources:Porter SB, Pla R, Chow JH, et al. (2022). Preoperative Pressure Ulcers, Mortality, and Complications in Older Hip Fracture Surgery Patients. JAAOS Global Research & Reviews, 6(11). ; Ottaviani S, Rondanina E, Longo E, et al. (2026). Impact of pressure ulcers and frailty on long-term mortality: a prospective cohort study of hospitalized older adults. European Geriatric Medicine, 17(2), 665-672. ; Shi C, Dumville JC, Cullum N (2018). Support surfaces for pressure ulcer prevention: A network meta-analysis. PLoS ONE, 13(2), e0192707. ; Latimer SL, Chaboyer WP, Probst S, et al. (2026). Repositioning for pressure injury prevention in adults. Cochrane Database of Systematic Reviews, 6, CD009958. - Notes: This grade reflects three main points. First, the mortality studies showed only that patients with ulcers fared worse; they did not prove that preventing ulcers directly lowers death rates. Second, the evidence on optimal turning intervals from randomized trials is quite weak. Third, the data on air mattresses are relatively stronger, yet they compared hospital‑grade mattresses to ordinary home mattresses, so extrapolation to home use is somewhat uncertain. Daily inspection of bony areas is standard nursing practice and lacks dedicated research support. The mortality benefit is evaluated separately from cost calculations for other items in this section. Home‑based care services covered by long‑term care insurance are described in item 7. Sudden leg swelling should be treated as a possible deep‑vein thrombosis, as covered in section 13, item 11. Situations involving prolonged bed rest after falls or severe injury are discussed in section 1, item 34. **Original text (Chinese):** ### 8. 家里有人长期卧床，把压疮当头号敌人：上电动气垫床、定时翻身、每天看一遍骨头突出的地方 - 成本：家用电动交替压力气垫床，几百元起。翻一次身只要几分钟。难的是每隔两三小时就得翻一次，夜里也不停，一个人扛不下来 - 说人话：髋部骨折开刀前就有压疮的老人，30 天内去世的可能性高约两成。换电动气垫床，新长压疮的少约六成。按时翻身真正做到位，少约七成。别让人长时间趴着。每天看一遍骶尾、足跟、髋部、肩背，发现压了不褪的红，当天找护士或医生。 - 收益：19520 例髋部骨折手术患者（美国 NSQIP 2016 至 2019 年）。开刀前就有压疮的人，30 天内死亡的比例更高。把其他因素算进去之后，这个关联仍然成立（OR 1.2，几率增加 21%，P=0.004）。这些人还更容易出别的问题：深静脉血栓（OR 1.59）、肺炎（OR 1.39）、非计划再住院（OR 1.43），平均住院日也多 0.4 天。324 名住院老人（平均 86 岁）随访中位 18 个月。压疮能单独预测长期死亡（HR 1.500，95% CI 1.059 至 2.126，P=0.020）。单独预测的意思是，把别的因素排掉之后，它自己就能预测。65 项随机试验放在一起算（网络荟萃分析）。比的是电动主动气流支撑面和标准病床垫（标准病床支撑面）。电动主动气流支撑面就是电动气垫床这一类。用它的人压疮发生率更低（RR 0.42，95% CI 0.29 至 0.63，中等确定性）。电动混合气流支撑面是 RR 0.22（0.07 至 0.66）。11 项试验 4462 人的 Cochrane 综述（2026 年更新）。2 小时翻一次和 4 小时翻一次比，差别说不清（RR 1.05，95% CI 0.79 至 1.39，确定性极低）。其他翻身间隔之间的比较，同样极不确定。1226 名 ICU 患者的试验里，用可穿戴传感器实时提醒并给出视觉警示，把 2 小时翻一次真正落实下来。压疮发生率低于常规护理（RR 0.28，95% CI 0.10 至 0.75，中等确定性）。116 人的试验中，俯卧位（趴着）那组的压疮发生率高于仰卧位（平躺）那组（RR 4.55，95% CI 2.31 至 8.98） - 证据等级：B - 来源：Porter SB, Pla R, Chow JH, et al. (2022). Preoperative Pressure Ulcers, Mortality, and Complications in Older Hip Fracture Surgery Patients. JAAOS Global Research & Reviews, 6(11). ；Ottaviani S, Rondanina E, Longo E, 等 (2026). Impact of pressure ulcers and frailty on long-term mortality: a prospective cohort study of hospitalized older adults. European Geriatric Medicine, 17(2), 665-672. ；Shi C, Dumville JC, Cullum N (2018). Support surfaces for pressure ulcer prevention: A network meta-analysis. PLoS ONE, 13(2), e0192707. ；Latimer SL, Chaboyer WP, Probst S, 等 (2026). Repositioning for pressure injury prevention in adults. Cochrane Database of Systematic Reviews, 6, CD009958. - 备注：给 B 的原因有三条。一是死亡率那两项研究只看到「有压疮的人后来处境更差」，这不等于「防住压疮就能把死亡率降下来」。二是翻身间隔那几项随机试验的结论很不牢靠。三是气垫床那条证据要硬一些，但研究里比的是医院病床的垫子，套到家用床垫上属于往外推。每天查骶尾、足跟、髋部、肩背，看有没有「压下去不褪色的红」，这是护理的常规做法，没有单独的文献。长期护理保险能报的照护服务，见本节第 7 条。突然一条腿肿起来，按深静脉血栓处理，见第 13 节第 11 条。因坠落或重伤长期卧床的那一段，见第 1 节第 34 条 **Evidence:** B. This grade reflects three main points. First, the mortality studies showed only that patients with ulcers fared worse; they did not prove that preventing ulcers directly lowers death rates. Second, the evidence on optimal turning intervals from randomized trials is quite weak. Third, the data on air mattresses are relatively stronger, yet they compared hospital‑grade mattresses to ordinary home mattresses, so extrapolation to home use is somewhat uncertain. Daily inspection of bony areas is standard nursing practice and lacks dedicated research support. The mortality benefit is evaluated separately from cost calculations for other items in this section. Home‑based care services covered by long‑term care insurance are described in item 7. Sudden leg swelling should be treated as a possible deep‑vein thrombosis, as covered in section 13, item 11. Situations involving prolonged bed rest after falls or severe injury are discussed in section 1, item 34. **Source summary:** Pressure ulcers are far more than just superficial skin injuries. Among older adults undergoing hip-fracture surgery, those already having pressure ulcers at admission face a roughly 20% higher chance of dying within 30 days. Three evidence‑based actions help: using an electric air mattress cuts new ulcer formation by about 60% compared with ordinary hospital mattresses; consistently turning the patient reduces risk by roughly 70% versus standard care; and keeping the person from lying prone for long periods also helps. Check the sacrum, heels, hips, and shoulders each day; if any area shows persistent redness that doesn’t fade when pressed, contact a nurse or doctor right away. **Low-ROI detour:** Move “For families with someone bedridden at home, pressure ulcers are a top concern: use an electric alternating-pressure air mattress, turn the patient regularly, and check bony areas daily” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Pressure ulcers are far more than just superficial skin injuries. Among older adults undergoing hip-fracture surgery, those already having pressure ulcers at admission face a roughly 20% higher chance of dying within 30 days. Three evidence‑based actions help: using an electric air mattress cuts new ulcer formation by about 60% compared with ordinary hospital mattresses; consistently turning the patient reduces risk by roughly 70% versus standard care; and keeping the person from lying prone for long periods also helps. Check the sacrum, heels, hips, and shoulders each day; if any area shows persistent redness that doesn’t fade when pressed, contact a nurse or doctor right away.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 01-034; 13-011; 17-007 **Source links:** [Porter SB, Pla R, Chow JH, et al. (2022). Preoperative Pressure Ulcers, Mortality, and Complications in Older Hip Fracture Surgery Patients. JAAOS Global Research & Reviews, 6(11).](https://doi.org/10.5435/JAAOSGlobal-D-22-00117); [Ottaviani S, Rondanina E, Longo E, 等 (2026). Impact of pressure ulcers and frailty on long-term mortality: a prospective cohort study of hospitalized older adults. European Geriatric Medicine, 17(2), 665-672.](https://doi.org/10.1007/s41999-025-01331-8); [Shi C, Dumville JC, Cullum N (2018). Support surfaces for pressure ulcer prevention: A network meta-analysis. PLoS ONE, 13(2), e0192707.](https://doi.org/10.1371/journal.pone.0192707); [Latimer SL, Chaboyer WP, Probst S, 等 (2026). Repositioning for pressure injury prevention in adults. Cochrane Database of Systematic Reviews, 6, CD009958.](https://doi.org/10.1002/14651858.CD009958.pub4) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/17-%E5%AE%B6%E9%87%8C%E6%9C%89%E8%80%81%E4%BA%BA.md --- ### 17-009 — If an older person’s cataracts already affect walking safely, have an eye doctor assess surgery; when both eyes are affected, do not delay the second eye too long Original title: 老人的白内障已经影响看路，就去眼科评估做手术；两只眼都有的，第二只别拖太久 **Source text (English):** ### 9. If an older person’s cataracts already affect walking safely, have an eye doctor assess surgery; when both eyes are affected, do not delay the second eye too long - Cost: Accompany the older person to ophthalmology once; the doctor decides whether surgery is appropriate. One eye is operated at a time; many hospitals do it as day surgery and send the patient home the same day. If both eyes have cataracts, operate in two separate procedures. Out-of-pocket cost depends on which intraocular lens (artificial lens) you choose and how local yibao reimburses — ask before surgery. - In plain terms: In women aged 70 and older, having the first-eye cataract surgery sooner cut falls over the next year by about one-third, and fewer people fractured bones. The number who fell at least once did not drop. For the second eye, surgery did not show a clear difference in falls. After surgery, hip fracture over one year was about 16% lower. - Benefit: A randomized trial enrolled 306 women aged 70 or older with cataracts. Half had first-eye surgery within about four weeks; half waited 12 months per usual care. Over one year, the early-surgery group had about 34% fewer falls (fall rate ratio 0.66, 95% CI 0.45 to 0.96). At least one fall occurred in 49% of the surgery group versus 45% in the wait group — no reduction. Two or more falls: 18% versus 25%. Fractures: 4 in the surgery group (3%) versus 12 (8%). A Cochrane review included this trial and concluded first-eye surgery in women reduced fall counts; second-eye surgery did not. A randomized trial of the second eye enrolled 239 women aged 70 or older. Fall rates were 32% lower in the surgery group, but the difference could be chance (fall rate ratio 0.68, 95% CI 0.39 to 1.19). In a 5% sample of US Medicare, 1,113,640 cataract patients aged 65 or older (2002–2009) were followed observationally without randomization. After surgery, one-year hip fracture odds were about 16% lower (OR 0.84, 95% CI 0.81 to 0.87). Absolute difference 0.20 percentage points — about 2 fewer cases per 1,000. - Evidence grade: B - Sources:Harwood RH, Foss AJ, Osborn F, Gregson RM, Zaman A, Masud T (2005). Falls and health status in elderly women following first eye cataract surgery: a randomized controlled trial. British Journal of Ophthalmology, 89(1), 53-59. ; Foss AJ, Harwood RH, Osborn F, Gregson RM, Zaman A, Masud T (2006). Falls and health status in elderly women following second eye cataract surgery: a randomized controlled trial. Age and Ageing, 35(1), 66-71. ; Gillespie LD, Robertson MC, Gillespie WJ, et al. (2012). Interventions for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews, 9, CD007146. ; Tseng VL, Yu F, Lum F, Coleman AL (2012). Risk of fractures following cataract surgery in Medicare beneficiaries. JAMA, 308(5), 493-501. ; Desapriya E, Subzwari S, Scime-Beltrano G, et al. (2010). Vision improvement and reduction in falls after expedited cataract surgery: systematic review and metaanalysis. Journal of Cataract and Refractive Surgery, 36(1), 13-19. ; Meuleners LB, Lee AH, Ng JQ, Morlet N, Fraser ML (2012). First eye cataract surgery and hospitalization from injuries due to a fall: a population-based study. Journal of the American Geriatrics Society, 60(9), 1730-1733. ; Meuleners LB, Fraser ML, Ng J, Morlet N (2014). The impact of first- and second-eye cataract surgery on injurious falls that require hospitalisation: a whole-population study. Age and Ageing, 43(3), 341-346. ; Keay L, Ho KC, Rogers K, et al. (2022). The incidence of falls after first and second eye cataract surgery: a longitudinal cohort study. Medical Journal of Australia, 217(2), 94-99. ; National Health Commission of China (NHC) (2022). "14th Five-Year Plan" National Eye Health Plan (2021-2025). - Notes: Controversy: pooling the two randomized trials, the number who fell at least once did not fall significantly (OR 0.81, 95% CI 0.55 to 1.17). In Western Australian all-population hospital records, hospitalization for fall injury in the year after first-eye surgery rose 27%. Between the two surgeries, such hospitalizations were 2.14 times the pre-surgery rate. Before-after comparisons cannot separate surgery from aging. Another Australian follow-up found the largest drop in fall counts after the second eye. If both eyes have cataracts, do not delay the second too long. Between surgeries, take extra care on stairs and when getting up. A Cochrane-included trial that addressed vision problems in older people actually increased fall counts by about 57%. Surgery fixes vision; preventing falls still needs Section 1, item 13 (balance and leg strength). Whether bones can survive a fall: Section 1, item 39 (bone density screening) and item 40 (treat osteoporosis if found). National eye-health planning states cataract surgery is widely available at county level — not only at big-city hospitals. Main beneficiaries: your parents and grandparents. **Original text (Chinese):** ### 9. 老人的白内障已经影响看路，就去眼科评估做手术；两只眼都有的，第二只别拖太久 - 成本：先陪老人去眼科查一次，由医生判断该不该做。一只眼做一次手术，很多医院按日间手术做，当天就能回家。两只眼都有白内障的，要分两次做。自己掏多少钱，看换进眼里的人工晶体（人造镜片）选哪种、当地医保怎么报，术前问清楚。 - 说人话：70 岁以上的女性尽快做第一只眼的白内障手术，一年里跌倒的次数少约三成四，骨折的人也少了。但摔过跤的人数没有少。第二只眼做不做，跌倒上没看出明显差别。做了手术的老人，一年内髋部骨折低约一成六。 - 收益：一项随机试验找了 306 名 70 岁以上、有白内障的女性。一半在约 4 周内做第一只眼的手术，另一半按常规等 12 个月。一年里，尽快做手术的人跌倒次数少约 34%。原值是跌倒率之比 0.66，可信范围 95% CI 0.45 到 0.96。跌过至少一次的人，手术组 49%，等待组 45%，没有少。跌过两次以上的人，手术组 18%，等待组 25%。手术组 4 人骨折（3%），等待组 12 人（8%）。Cochrane 综述收了这项试验，结论是女性第一只眼的手术减少了跌倒次数，第二只眼的手术没有。第二只眼的随机试验找了 239 名 70 岁以上的女性。手术组跌倒率低 32%，但差别可能是碰巧（跌倒率之比 0.68，95% CI 0.39 到 1.19）。美国医保 5% 抽样里，有 1113640 名 65 岁以上的白内障病人（2002 到 2009 年）。这项研究只是跟踪记录，没有分组对照。做了手术的人，一年内髋部骨折的几率低约 16%（OR 0.84，95% CI 0.81 到 0.87）。绝对差是 0.20 个百分点，约每 1000 人少 2 例 - 证据等级：B - 来源：Harwood RH, Foss AJ, Osborn F, Gregson RM, Zaman A, Masud T (2005). Falls and health status in elderly women following first eye cataract surgery: a randomised controlled trial. British Journal of Ophthalmology, 89(1), 53-59. ; Foss AJ, Harwood RH, Osborn F, Gregson RM, Zaman A, Masud T (2006). Falls and health status in elderly women following second eye cataract surgery: a randomised controlled trial. Age and Ageing, 35(1), 66-71. ; Gillespie LD, Robertson MC, Gillespie WJ, et al. (2012). Interventions for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews, 9, CD007146. ; Tseng VL, Yu F, Lum F, Coleman AL (2012). Risk of fractures following cataract surgery in Medicare beneficiaries. JAMA, 308(5), 493-501. ; Desapriya E, Subzwari S, Scime-Beltrano G, et al. (2010). Vision improvement and reduction in falls after expedited cataract surgery: systematic review and metaanalysis. Journal of Cataract and Refractive Surgery, 36(1), 13-19. ; Meuleners LB, Lee AH, Ng JQ, Morlet N, Fraser ML (2012). First eye cataract surgery and hospitalization from injuries due to a fall: a population-based study. Journal of the American Geriatrics Society, 60(9), 1730-1733. ; Meuleners LB, Fraser ML, Ng J, Morlet N (2014). The impact of first- and second-eye cataract surgery on injurious falls that require hospitalisation: a whole-population study. Age and Ageing, 43(3), 341-346. ; Keay L, Ho KC, Rogers K, et al. (2022). The incidence of falls after first and second eye cataract surgery: a longitudinal cohort study. Medical Journal of Australia, 217(2), 94-99. ; 国家卫生健康委 (2022). 「十四五」全国眼健康规划（2021-2025年）. - 备注：争议：两项随机试验合起来算，摔过跤的人数没有明显减少（OR 0.81，95% CI 0.55 到 1.17）。澳大利亚西部的全人群住院记录里，做完第一只眼后的一年，因跌倒受伤住院的反而多了 27%。两次手术之间那段，这类住院是术前的 2.14 倍。这类前后对比分不开手术的影响和人变老的影响。另一项澳大利亚的跟踪研究里，做完第二只眼以后，跌倒次数降得最多。所以两只眼都有白内障的，第二只别拖太久。两次手术之间那段，走路和上下楼要格外小心。Cochrane 还收了一项帮老人处理视力问题的试验，跌倒次数反而多了约五成七。手术管的是看不看得清，少摔跤还要靠第 1 节第 13 条（平衡和腿部力量）。骨头经不经得起摔，见第 1 节第 39 条（骨密度检查）和第 1 节第 40 条（查出骨质疏松就用药）。国家眼健康规划写明，白内障复明手术已在县域普遍开展，不一定要去大城市的医院。受益人主要是你的父母和祖父母。 **Evidence:** B. Controversy: pooling the two randomized trials, the number who fell at least once did not fall significantly (OR 0.81, 95% CI 0.55 to 1.17). In Western Australian all-population hospital records, hospitalization for fall injury in the year after first-eye surgery rose 27%. Between the two surgeries, such hospitalizations were 2.14 times the pre-surgery rate. Before-after comparisons cannot separate surgery from aging. Another Australian follow-up found the largest drop in fall counts after the second eye. If both eyes have cataracts, do not delay the second too long. Between surgeries, take extra care on stairs and when getting up. A Cochrane-included trial that addressed vision problems in older people actually increased fall counts by about 57%. Surgery fixes vision; preventing falls still needs Section 1, item 13 (balance and leg strength). Whether bones can survive a fall: Section 1, item 39 (bone density screening) and item 40 (treat osteoporosis if found). National eye-health planning states cataract surgery is widely available at county level — not only at big-city hospitals. Main beneficiaries: your parents and grandparents. **Source summary:** In women aged 70 and older, having the first-eye cataract surgery sooner cut falls over the next year by about one-third, and fewer people fractured bones. The number who fell at least once did not drop. For the second eye, surgery did not show a clear difference in falls. After surgery, hip fracture over one year was about 16% lower. **Low-ROI detour:** Move “If an older person’s cataracts already affect walking safely, have an eye doctor assess surgery; when both eyes are affected, do not delay the second eye too long” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “In women aged 70 and older, having the first-eye cataract surgery sooner cut falls over the next year by about one-third, and fewer people fractured bones. The number who fell at least once did not drop. For the second eye, surgery did not show a clear difference in falls. After surgery, hip fracture over one year was about 16% lower.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-039 **Source links:** [Harwood RH, Foss AJ, Osborn F, Gregson RM, Zaman A, Masud T (2005). Falls and health status in elderly women following first eye cataract surgery: a randomised controlled trial. British Journal of Ophthalmology, 89(1), 53-59.](https://doi.org/10.1136/bjo.2004.049478); [Foss AJ, Harwood RH, Osborn F, Gregson RM, Zaman A, Masud T (2006). Falls and health status in elderly women following second eye cataract surgery: a randomised controlled trial. Age and Ageing, 35(1), 66-71.](https://doi.org/10.1093/ageing/afj005); [Gillespie LD, Robertson MC, Gillespie WJ, et al. (2012). Interventions for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews, 9, CD007146.](https://doi.org/10.1002/14651858.CD007146.pub3); [Tseng VL, Yu F, Lum F, Coleman AL (2012). Risk of fractures following cataract surgery in Medicare beneficiaries. JAMA, 308(5), 493-501.](https://doi.org/10.1001/jama.2012.9014); [Desapriya E, Subzwari S, Scime-Beltrano G, et al. (2010). Vision improvement and reduction in falls after expedited cataract surgery: systematic review and metaanalysis. Journal of Cataract and Refractive Surgery, 36(1), 13-19.](https://doi.org/10.1016/j.jcrs.2009.07.032); [Meuleners LB, Lee AH, Ng JQ, Morlet N, Fraser ML (2012). First eye cataract surgery and hospitalization from injuries due to a fall: a population-based study. Journal of the American Geriatrics Society, 60(9), 1730-1733.](https://doi.org/10.1111/j.1532-5415.2012.04098.x); [Meuleners LB, Fraser ML, Ng J, Morlet N (2014). The impact of first- and second-eye cataract surgery on injurious falls that require hospitalisation: a whole-population study. Age and Ageing, 43(3), 341-346.](https://doi.org/10.1093/ageing/aft177); [Keay L, Ho KC, Rogers K, et al. (2022). The incidence of falls after first and second eye cataract surgery: a longitudinal cohort study. Medical Journal of Australia, 217(2), 94-99.](https://doi.org/10.5694/mja2.51611); [国家卫生健康委 (2022). 「十四五」全国眼健康规划（2021-2025年）.](https://www.gov.cn/zhengce/zhengceku/2022-01/17/content_5668951.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/17-%E5%AE%B6%E9%87%8C%E6%9C%89%E8%80%81%E4%BA%BA.md --- ### 17-010 — For older adults walking a dog, hold the leash in the palm, keep it short, and train against lunging Original title: 家里老人遛狗，把牵绳握在手心、别缠在手上，绳子收短，狗先训练到牵着不往前猛冲 **Source text (English):** ### 10. For older adults walking a dog, hold the leash in the palm, keep it short, and train against lunging - Cost: Changing grip and shortening the leash are free; training takes time and may require paid help. - In plain terms: US emergency data show dog-walking falls and leash-related hand injuries among older adults. The source recommends a palm grip, a shorter leash, and training to reduce sudden pulling. - Applicability and limits: The cited studies count injuries but do not measure how many the proposed practices prevent. Choose a dog and walking setup the person can safely manage. - Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below. **Original text (Chinese):** ### 10. 家里老人遛狗，把牵绳握在手心、别缠在手上，绳子收短，狗先训练到牵着不往前猛冲 - 成本：握绳和收短绳子不花钱，陪老人走一趟、教一遍就行。训练狗不往前冲要花时间，自己教或者请训犬师都行，请人要花钱，各地价格差很多。难在老人用惯了伸缩绳、习惯把绳子绕在手腕上，要让他改。 - 说人话：美国 65 岁以上的人牵狗散步摔骨折的，一年从约 1700 人涨到约 4400 人，八成是女性。髋部是最常见的骨折部位，近三成要住院。被狗绳伤到手的，约四分之三是绳子缠在手上、狗一拽造成的。所以绳子握在手心、收短，狗训练到不往前冲。 - 收益：美国急诊监测数据按全国推算，65 岁以上的人牵狗散步摔骨折，2004 年约 1671 人，2017 年约 4396 人，涨幅有统计学意义。骨折的人里 78.6% 是女性，28.7% 要住院。按单个部位算，髋部最多，占 17.3%。按大类算，上肢最多，占 52.1%。另一份全美急诊数据（2001 到 2018 年）里，和狗绳有关的受伤推算约 36 万人次（精确值 356746）。其中 193483 人次是被狗拽伤，136767 人次是被绊倒或被绳子缠住。每百万人里的受伤数，从 25.4 涨到 105.5。一家手外科门诊 5 年里收了 443 名被狗绳伤到手的病人。约四分之三是手或手指被绳子缠住、狗一拽受的伤（摘要写 337 人，75.9%）。约五分之一要动手术（96 人，21.6%）。美国疾控中心统计，2001 到 2006 年每年约 86629 人次跌倒受伤和猫狗有关，88.0% 和狗有关。和狗有关的跌倒里，26% 发生在遛狗时，21.2% 是被狗推倒或拽倒 - 证据等级：B - 来源：Pirruccio K, Yoon YM, Ahn J (2019). Fractures in Elderly Americans Associated With Walking Leashed Dogs. JAMA Surgery, 154(5), 458-459. ；Forrester MB (2020). Dog leash-related injuries treated at emergency departments. American Journal of Emergency Medicine, 38(9), 1782-1786. ；Plusch K, Givner D, Wiafe B, Lutsky K, Beredjiklian P (2026). Hand and Wrist Dog-Leash Injuries in the Outpatient Setting: A Review of 443 Cases. Hand, 21(4), 582-586. ；CDC (2009). Nonfatal fall-related injuries associated with dogs and cats — United States, 2001-2006. MMWR, 58(11), 277-281. ；Rosa R, Buckley RE (2024). Leash-related injuries associated with dog walking: an understudied risk for dog owners? Journal of the American Veterinary Medical Association, 262(7), 973-978. - 备注：绳子握在手心、别缠在手上，是那家手外科门诊的医生给的建议。他们写明，这样护的是手指和手腕，防不住狗猛冲时把人拽倒。他们还建议绳子收短：绳短，狗冲不起速度，拽人那一下就轻；绳长，还容易绕住东西把人绊倒。伸缩绳放长了就是长绳。但没有研究专门比过伸缩绳和普通绳哪种更容易摔，2024 年一篇综述写明受伤时用的什么绳没有数据。训练狗牵着不往前冲，美国疾控中心和骨折那篇的作者都提了。骨折那篇还建议，正在考虑养狗的老人挑小一点的狗。这些做法能少摔多少，没有研究算过，所以收益量级凭判断定为小。骨头经不经得起摔，见第 1 节第 39 条（骨密度检查）和第 1 节第 40 条（查出骨质疏松就用药）。平时练平衡见第 1 节第 13 条（平衡和腿部力量）。遛狗能不能当锻炼，见第 2 节第 44 条（遛狗算进走路量）。受益人主要是你的父母和祖父母。 **Evidence:** B. The cited studies count injuries but do not measure how many the proposed practices prevent. Choose a dog and walking setup the person can safely manage. **Source summary:** US emergency data show dog-walking falls and leash-related hand injuries among older adults. The source recommends a palm grip, a shorter leash, and training to reduce sudden pulling. **Low-ROI detour:** Move “For older adults walking a dog, hold the leash in the palm, keep it short, and train against lunging” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “US emergency data show dog-walking falls and leash-related hand injuries among older adults. The source recommends a palm grip, a shorter leash, and training to reduce sudden pulling.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-013; 01-039; 02-044 **Source links:** [Pirruccio K, Yoon YM, Ahn J (2019). Fractures in Elderly Americans Associated With Walking Leashed Dogs. JAMA Surgery, 154(5), 458-459.](https://doi.org/10.1001/jamasurg.2019.0061); [Forrester MB (2020). Dog leash-related injuries treated at emergency departments. American Journal of Emergency Medicine, 38(9), 1782-1786.](https://doi.org/10.1016/j.ajem.2020.05.082); [Plusch K, Givner D, Wiafe B, Lutsky K, Beredjiklian P (2026). Hand and Wrist Dog-Leash Injuries in the Outpatient Setting: A Review of 443 Cases. Hand, 21(4), 582-586.](https://doi.org/10.1177/15589447241299128); [CDC (2009). Nonfatal fall-related injuries associated with dogs and cats — United States, 2001-2006. MMWR, 58(11), 277-281.](https://www.cdc.gov/mmwr/preview/mmwrhtml/mm5811a1.htm); [Rosa R, Buckley RE (2024). Leash-related injuries associated with dog walking: an understudied risk for dog owners? Journal of the American Veterinary Medical Association, 262(7), 973-978.](https://doi.org/10.2460/javma.23.11.0608) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/17-%E5%AE%B6%E9%87%8C%E6%9C%89%E8%80%81%E4%BA%BA.md --- ## 18. The True Cost of Raising Kids Original chapter title: 养孩子划不划算 [← 回总目录](../README.md) 这一节算的是钱和时间两笔账。和第 10 节算结婚账一样，这里只把账拆开给你看，不替你下结论。已经怀孕、要照流程一步步办事的，看第 27 节。 ### 18-001 — Start by claiming what you’re entitled to: the national dibao program gives 3,600 yuan per child per year until the child turns 3. Original title: 先把能领的算进来：国家育儿补贴每孩每年 3600 元，发到 3 岁 **Source text (English):** ### 1. Start by claiming what you’re entitled to: the national dibao program gives 3,600 yuan per child per year until the child turns 3. - Cost: Zero out-of-pocket expense. Simply apply at the local hukou office where your child is registered — one visit is all it takes. - In plain terms: If your child was born after January 1, 2025, and is under 3 years old, you qualify for this payment. One parent or legal guardian can submit the application at the child’s hukou office. The allowance is 3,600 yuan per year per child, paid out until the child reaches age 3. No personal income tax applies to this money, and it does not count toward any dibao or similar assistance calculations. - Benefit: As stipulated in the policy issued by the General Offices of the CPC Central Committee and the State Council, infants and toddlers born after January 1, 2025, and under 3 years of age are eligible for a yearly payment of 3,600 yuan per child. This amount is exempt from personal income tax and is excluded from calculations of household or individual income when determining eligibility for dibao or similar programs. - Evidence grade: A - Notes: This is a nationwide baseline benefit. Certain provinces and municipalities also offer their own local subsidies, which can be claimed alongside this national payment. Over three years, the total comes to 10,800 yuan — a modest contribution toward raising a child. Do not let this amount influence your decision about whether or not to have a child. - Sources: General Office of the Central Committee of the Communist Party of China, General Office of the State Council of China (2025). Implementation Plan for the Childcare Subsidy System. **Original text (Chinese):** ### 1. 先把能领的算进来：国家育儿补贴每孩每年 3600 元，发到 3 岁 - 成本：不花钱。去孩子户口所在地申请，跑一趟就办完 - 说人话：孩子在 2025 年 1 月 1 日以后出生、还不满 3 周岁，就能领这笔钱。父母中的一个人去孩子户口所在地申请。每个孩子每年 3600 元，一直领到 3 岁。这笔钱不用交个人所得税。申请低保这类救助时，也不算进你家的收入。 - 收益：中共中央办公厅、国务院办公厅印发的方案规定：2025 年 1 月 1 日起出生、3 周岁以下的婴幼儿，按「每孩每年 3600 元」发放。由孩子的父母一方或者其他监护人去申领。这笔补贴「免征个人所得税」。认定低保这类救助的时候，它「不计入家庭或个人收入」 - 证据等级：A - 来源：中共中央办公厅、国务院办公厅 (2025). 育儿补贴制度实施方案. - 备注：这是全国统一的最低线。有的省市另有自己的地方补贴，可以和这笔叠加着一起领。三年加起来 10800 元，在养孩子的开支里只是很小的一块，别把它当成生不生的依据 **Evidence:** A. This is a nationwide baseline benefit. Certain provinces and municipalities also offer their own local subsidies, which can be claimed alongside this national payment. Over three years, the total comes to 10,800 yuan — a modest contribution toward raising a child. Do not let this amount influence your decision about whether or not to have a child. **Source summary:** If your child was born after January 1, 2025, and is under 3 years old, you qualify for this payment. One parent or legal guardian can submit the application at the child’s hukou office. The allowance is 3,600 yuan per year per child, paid out until the child reaches age 3. No personal income tax applies to this money, and it does not count toward any dibao or similar assistance calculations. **Low-ROI detour:** Move “Start by claiming what you’re entitled to: the national dibao program gives 3,600 yuan per child per year until the child turns 3.” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If your child was born after January 1, 2025, and is under 3 years old, you qualify for this payment. One parent or legal guardian can submit the application at the child’s hukou office. The allowance is 3,600 yuan per year per child, paid out until the child reaches age 3. No personal income tax applies to this money, and it does not count toward any dibao or similar assistance calculations.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [中共中央办公厅、国务院办公厅 (2025). 育儿补贴制度实施方案.](https://www.gov.cn/gongbao/2025/issue_12206/202508/content_7035435.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/18-%E5%85%BB%E5%AD%A9%E5%AD%90%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md --- ### 18-002 — Maternity leave lasts 98 days; maternity benefits are paid by the maternity insurance fund based on the employer’s average monthly wage from the prior year. Original title: 产假 98 天，生育津贴由生育保险基金按单位上年度职工月平均工资发 **Source text (English):** ### 2. Maternity leave lasts 98 days; maternity benefits are paid by the maternity insurance fund based on the employer’s average monthly wage from the prior year. - Cost: There is no cost to you. Your employer handles all the paperwork — you don’t need to do anything. - In plain terms: You’re entitled to at least 98 days of maternity leave, including up to 15 days you can take before the birth. If the delivery is difficult, you get an extra 15 days. For each additional child born, you receive another 15 days of leave. The money paid during this time is called maternity benefits and comes from the maternity insurance fund. If your employer hasn’t enrolled in this insurance, they must pay the benefits themselves. - Benefit: The length of maternity leave is set by the State Council: “Female employees are entitled to 98 days of maternity leave, including 15 days before delivery; an extra 15 days are added for difficult deliveries; for each additional child born, an additional 15 days of leave are granted.” The payments received during this period are known as maternity benefits. For employees covered by maternity insurance, these benefits are paid by the insurance fund at the rate of the employer’s average monthly wage from the prior year. Employees not covered by insurance receive benefits from their employer at the same wage level they earned before taking leave. - Evidence grade: A - Notes: 98 days is the minimum standard mandated by the state. Most provincial regulations on family planning add at least 60 days of additional “reward leave” for childbirth, bringing the total to at least 158 days in most regions. The party responsible for paying wages during this reward leave varies by province. - Sources:State Council of China (2012). Special Rules on the Labor Protection of Female Employees (National Order No. 619, Article 7, Article 8). **Original text (Chinese):** ### 2. 产假 98 天，生育津贴由生育保险基金按单位上年度职工月平均工资发 - 成本：不花钱。由单位去申报，你自己不用跑 - 说人话：生孩子至少能休 98 天产假，其中产前可以先休 15 天。难产再加 15 天。每多生一个孩子，也再加 15 天。这段时间发的钱叫生育津贴，由生育保险基金出。单位没给你上生育保险的，就由单位自己发。 - 收益：产假天数由国务院规定。「女职工生育享受 98 天产假，其中产前可以休假 15 天；难产的，增加产假 15 天；生育多胞胎的，每多生育 1 个婴儿，增加产假 15 天。」产假期间拿的钱叫生育津贴。已经参加生育保险的，「按照用人单位上年度职工月平均工资的标准由生育保险基金支付」。没参保的，由用人单位按你产假前的工资标准发给你 - 证据等级：A - 来源：国务院 (2012). 女职工劳动保护特别规定（国令第 619 号，第七条、第八条）. - 备注：98 天是国家定的最低标准。各省的人口与计划生育条例普遍还要再加 60 天以上的生育奖励假，加起来通常是 158 天起。奖励假这段时间的工资由哪一方出，各省规定不一样 **Evidence:** A. 98 days is the minimum standard mandated by the state. Most provincial regulations on family planning add at least 60 days of additional “reward leave” for childbirth, bringing the total to at least 158 days in most regions. The party responsible for paying wages during this reward leave varies by province. **Source summary:** You’re entitled to at least 98 days of maternity leave, including up to 15 days you can take before the birth. If the delivery is difficult, you get an extra 15 days. For each additional child born, you receive another 15 days of leave. The money paid during this time is called maternity benefits and comes from the maternity insurance fund. If your employer hasn’t enrolled in this insurance, they must pay the benefits themselves. **Low-ROI detour:** Move “Maternity leave lasts 98 days; maternity benefits are paid by the maternity insurance fund based on the employer’s average monthly wage from the prior year.” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “You’re entitled to at least 98 days of maternity leave, including up to 15 days you can take before the birth. If the delivery is difficult, you get an extra 15 days. For each additional child born, you receive another 15 days of leave. The money paid during this time is called maternity benefits and comes from the maternity insurance fund. If your employer hasn’t enrolled in this insurance, they must pay the benefits themselves.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国务院 (2012). 女职工劳动保护特别规定（国令第 619 号，第七条、第八条）.](https://www.gov.cn/zhengce/zhengceku/2012-05/07/content_6584.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/18-%E5%85%BB%E5%AD%A9%E5%AD%90%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md --- ### 18-003 — Important to know: Employers cannot cut pay or fire workers due to pregnancy, childbirth, or breastfeeding Original title: 知道这条：不得因怀孕、生育、哺乳降工资或者辞退 **Source text (English):** ### 3. Important to know: Employers cannot cut pay or fire workers due to pregnancy, childbirth, or breastfeeding - Cost: No cost at all - In plain terms: During pregnancy, after giving birth, or while breastfeeding, it is illegal for employers to cut your pay or fire you. Violators face fines ranging from 1,000 to 5,000 yuan per employee. For infants under one year old, you are entitled to one hour of breastfeeding time each day, and employers cannot assign you overtime or night shifts. Instructions on how to file a claim can be found in Section 19. - Benefit: As stipulated by the State Council, “Employers must not reduce the wages of female employees, fire them, or terminate their labor or employment contracts due to pregnancy, childbirth, or breastfeeding.” In other words, during these periods, employers cannot lower your pay, fire you, or end your contract. Mothers of infants under one year old are entitled to one hour of breastfeeding time daily, and employers must not require them to work extra hours or night shifts. Any violations result in fines of at least 1,000 yuan and up to 5,000 yuan per employee. - Evidence grade: A - Notes: If you are illegally fired, refer to Section 19 for steps on filing a claim. Key evidence includes any written notices or messages regarding job reassignment or pay cuts — be sure to keep these records safe. - Sources:State Council of China (2012). Special Rules on the Labor Protection of Female Employees (National Order No. 619, Article 5, Article 9, Article 13). **Original text (Chinese):** ### 3. 知道这条：不得因怀孕、生育、哺乳降工资或者辞退 - 成本：不花钱 - 说人话：怀孕、生孩子、喂奶这几段时间里，单位给你降工资或者把你辞了，都是违法的，要按每人 1000 到 5000 元罚款。孩子不满一周岁的，你每天有 1 小时喂奶时间，单位也不能安排你加班和上夜班。索赔怎么走见第 19 节。 - 收益：国务院规定：「用人单位不得因女职工怀孕、生育、哺乳降低其工资、予以辞退、与其解除劳动或者聘用合同。」这三段时间里单位不能给你减钱，也不能把你辞退或者解约。哺乳未满 1 周岁婴儿的，每天有 1 小时哺乳时间。单位也不得安排你延长劳动时间，不得安排夜班。单位违反上面这些的，按每人 1000 元以上 5000 元以下罚款 - 证据等级：A - 来源：国务院 (2012). 女职工劳动保护特别规定（国令第 619 号，第五条、第九条、第十三条）. - 备注：真的被违法辞退了，索赔路径见第 19 节。取证的重点是调岗、降薪的书面通知和聊天记录，这两样要留好 **Evidence:** A. If you are illegally fired, refer to Section 19 for steps on filing a claim. Key evidence includes any written notices or messages regarding job reassignment or pay cuts — be sure to keep these records safe. **Source summary:** During pregnancy, after giving birth, or while breastfeeding, it is illegal for employers to cut your pay or fire you. Violators face fines ranging from 1,000 to 5,000 yuan per employee. For infants under one year old, you are entitled to one hour of breastfeeding time each day, and employers cannot assign you overtime or night shifts. Instructions on how to file a claim can be found in Section 19. **Low-ROI detour:** Move “Important to know: Employers cannot cut pay or fire workers due to pregnancy, childbirth, or breastfeeding” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “During pregnancy, after giving birth, or while breastfeeding, it is illegal for employers to cut your pay or fire you. Violators face fines ranging from 1,000 to 5,000 yuan per employee. For infants under one year old, you are entitled to one hour of breastfeeding time each day, and employers cannot assign you overtime or night shifts. Instructions on how to file a claim can be found in Section 19.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** chapter:19 **Source links:** [国务院 (2012). 女职工劳动保护特别规定（国令第 619 号，第五条、第九条、第十三条）.](https://www.gov.cn/zhengce/zhengceku/2012-05/07/content_6584.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/18-%E5%85%BB%E5%AD%A9%E5%AD%90%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md --- ### 18-004 — The time-cost calculation is based on “whose time is being used,” not on “how hard it is” Original title: 时间账按「谁的时间被占掉」算，不按「辛不辛苦」算 **Source text (English):** ### 4. The time-cost calculation is based on “whose time is being used,” not on “how hard it is” - Cost: There’s no monetary expense — only time is spent. For children under 3, that time is essentially taken up around the clock. The difficulty lies in the fact that this happens daily, not just for a few tough days. - In plain terms: Count up all the hours spent caring for the child each day, plus every nighttime wake-up call. Then multiply that total by the hourly wage of the person doing the work. The resulting figure is usually far higher than the cost of formula and diapers. That’s why it’s best to discuss how responsibilities will be divided before having a child. - Benefit: By converting daily childcare time and nighttime interruptions into hours, then multiplying by the caregiver’s hourly wage, you arrive at a number that typically exceeds the cost of formula and diapers. Even unpaid tasks like childcare, cooking, and nightly wake-ups should be treated the same way — converted to hours and multiplied by a wage figure to be included in the total cost. The calculation method mirrors that used in Section 10 for household chores. Having a clear division of labor agreed upon beforehand makes it easier to decide whether to have a child. - Evidence grade: C - Notes: The goal isn’t to produce a perfectly accurate figure. Rather, it’s to ensure both partners discuss responsibilities using the same calculation framework prior to having a child, rather than arguing about it afterward. - Sources: Author’s experience, no direct literature; see Section 10 for caliber **Original text (Chinese):** ### 4. 时间账按「谁的时间被占掉」算，不按「辛不辛苦」算 - 成本：不花钱，花的是时间。孩子 3 岁前基本是全天被占住。难在天天如此，没法咬牙几天就过去 - 说人话：把每天看孩子的小时数、夜里被吵醒的次数，都折算成时间。再乘上干这些活的那个人的时薪。算出来的数，一般远远大于奶粉尿布钱。所以分工最好在生之前就谈好。 - 收益：把每天照看孩子的时间、夜里被吵醒的次数，都折算成小时。再乘以干这些活的那个人的时薪。得到的数字通常远大于奶粉尿布钱。照看、做饭、夜里起夜这些活虽然没人付钱，也照这样记进成本。算法和第 10 节算家务的那套一样。先谈好分工，再决定生不生 - 证据等级：C - 来源：作者经验，无直接文献；口径见第 10 节 - 备注：数字不必算得很准。有用的是两个人在生之前对着同一张表谈分工，免得生完再吵 **Evidence:** C. The goal isn’t to produce a perfectly accurate figure. Rather, it’s to ensure both partners discuss responsibilities using the same calculation framework prior to having a child, rather than arguing about it afterward. **Source summary:** Count up all the hours spent caring for the child each day, plus every nighttime wake-up call. Then multiply that total by the hourly wage of the person doing the work. The resulting figure is usually far higher than the cost of formula and diapers. That’s why it’s best to discuss how responsibilities will be divided before having a child. **Low-ROI detour:** Move “The time-cost calculation is based on “whose time is being used,” not on “how hard it is”” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Count up all the hours spent caring for the child each day, plus every nighttime wake-up call. Then multiply that total by the hourly wage of the person doing the work. The resulting figure is usually far higher than the cost of formula and diapers. That’s why it’s best to discuss how responsibilities will be divided before having a child.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** chapter:10 **Source links:** 作者经验，无直接文献; 口径见第 10 节 **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/18-%E5%85%BB%E5%AD%A9%E5%AD%90%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md --- ### 18-005 — Breaking down costs into three periods: ages 0–3, compulsory education, and post‑compulsory education Original title: 钱账分三段算：0 到 3 岁、义务教育、义务教育之后 **Source text (English):** ### 5. Breaking down costs into three periods: ages 0–3, compulsory education, and post‑compulsory education - Cost: There’s no single fixed figure for total expenses; they vary widely depending on the city and the approach families take. The real challenge is to carefully separate the costs into these three periods instead of guessing a rough total. - In plain terms: For ages 0–3, most spending goes toward childcare arrangements — whether parents care for the child themselves, grandparents help out, or a professional is hired. During primary and middle school, the main expenses are housing and extracurricular activities. After that, costs center on further education pathways. Since spending patterns differ so much in each phase, lumping them together yields only an intimidating overall figure. - Benefit: The bulk of expenses in the 0–3 age range relate to childcare methods; for compulsory education, housing and after‑school programs dominate; later on, costs shift toward higher‑level schooling. Because these categories are distinct, mixing them obscures the true financial picture. - Evidence grade: C - Notes: First, factor in any guaranteed financial support such as parental subsidies, maternity allowances, and yibao reimbursements; then determine what additional funds are still needed. Avoid basing decisions on widely circulated online estimates like “it costs X million to raise a child,” as their calculation methods are unclear and may omit or overstate certain items. - Sources: author’s experience, no direct literature **Original text (Chinese):** ### 5. 钱账分三段算：0 到 3 岁、义务教育、义务教育之后 - 成本：花多少钱没有固定数，城市不同、带法不同，差得很远。难在要静下心来把三段账分开算，不能凭感觉拍一个数 - 说人话：0 到 3 岁的钱，主要花在怎么带上：自己带、老人带，还是请人带。小学到初中这段，主要花在住房和课外。再往后，主要花在升学这条路上。三段的花法完全不同，混在一起只会算出一个吓人的总数。 - 收益：0 到 3 岁的大头是照料方式：自己带、老人带还是请人带。义务教育阶段（小学到初中）的大头是住房和课外支出。这之后的大头是升学路径。这三段钱花在哪完全不同，混在一起算，只会得到一个吓人的总数 - 证据等级：C - 来源：作者经验，无直接文献 - 备注：先把育儿补贴、生育津贴、医保报销这些确定能拿到的钱算进来，再看还差多少。别拿网上流传的「养大一个孩子要多少万」做决定，那类数字口径不明，你不知道它算了哪些、又漏了哪些 **Evidence:** C. First, factor in any guaranteed financial support such as parental subsidies, maternity allowances, and yibao reimbursements; then determine what additional funds are still needed. Avoid basing decisions on widely circulated online estimates like “it costs X million to raise a child,” as their calculation methods are unclear and may omit or overstate certain items. **Source summary:** For ages 0–3, most spending goes toward childcare arrangements — whether parents care for the child themselves, grandparents help out, or a professional is hired. During primary and middle school, the main expenses are housing and extracurricular activities. After that, costs center on further education pathways. Since spending patterns differ so much in each phase, lumping them together yields only an intimidating overall figure. **Low-ROI detour:** Move “Breaking down costs into three periods: ages 0–3, compulsory education, and post‑compulsory education” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “For ages 0–3, most spending goes toward childcare arrangements — whether parents care for the child themselves, grandparents help out, or a professional is hired. During primary and middle school, the main expenses are housing and extracurricular activities. After that, costs center on further education pathways. Since spending patterns differ so much in each phase, lumping them together yields only an intimidating overall figure.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** 作者经验，无直接文献 **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/18-%E5%85%BB%E5%AD%A9%E5%AD%90%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md --- ### 18-006 — Keep separate accounts for having kids for your elders, for marriage, and for old-age security Original title: 为长辈生、为婚姻生、为养老生，各记一笔账 **Source text (English):** ### 6. Keep separate accounts for having kids for your elders, for marriage, and for old-age security - Cost: There’s no monetary cost — only the cost of having a sincere conversation. The real challenge is speaking openly about these topics without dodging them. - In plain terms: Others may expect you to have children, and that can certainly be one factor to consider. Yet the time and money involved are expenses you personally bear. “Relying on kids for old-age support” deserves its own separate calculation, since it hinges on another person’s financial capacity and willingness two decades down the line. Be sure to also write down the consequences of choosing not to have kids, so you can compare both sides fairly. - Benefit: The reasoning here mirrors that in Section 10. External expectations are valid considerations, but their associated costs must be recorded on your own ledger, not someone else’s. This is especially true for “relying on kids for old-age support,” which depends entirely on another individual’s future financial situation and willingness to help. - Evidence grade: C - Notes: Make sure to list both the consequences of having kids and those of not having them, then compare them side by side. Recording only one side of the equation doesn’t truly qualify as keeping accounts at all. - Sources: Author’s experience, no direct literature; see Section 10 for similar analysis **Original text (Chinese):** ### 6. 为长辈生、为婚姻生、为养老生，各记一笔账 - 成本：不花钱，花的是一次认真的谈话。难在要把话说开，不绕过去 - 说人话：别人希望你生，这可以算你的一个考虑因素。但时间和钱是记在你自己账上的。「养儿防老」要单独算一笔，因为它赌的是二十年后另一个人的经济能力和意愿。把不生的后果也写下来，两边对照。 - 收益：思路和第 10 节一样。别人的期待可以算你的一个考虑因素。但成本要记在你自己的账上，不记在他们账上。「养儿防老」尤其要单独算一笔，因为它假定的是二十年后另一个人的经济能力和意愿 - 证据等级：C - 来源：作者经验，无直接文献；同类分析见第 10 节 - 备注：把「不生的后果」也写下来，和「生的后果」放在一起对照着看 **Evidence:** C. Make sure to list both the consequences of having kids and those of not having them, then compare them side by side. Recording only one side of the equation doesn’t truly qualify as keeping accounts at all. **Source summary:** Others may expect you to have children, and that can certainly be one factor to consider. Yet the time and money involved are expenses you personally bear. “Relying on kids for old-age support” deserves its own separate calculation, since it hinges on another person’s financial capacity and willingness two decades down the line. Be sure to also write down the consequences of choosing not to have kids, so you can compare both sides fairly. **Low-ROI detour:** Move “Keep separate accounts for having kids for your elders, for marriage, and for old-age security” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Others may expect you to have children, and that can certainly be one factor to consider. Yet the time and money involved are expenses you personally bear. “Relying on kids for old-age support” deserves its own separate calculation, since it hinges on another person’s financial capacity and willingness two decades down the line. Be sure to also write down the consequences of choosing not to have kids, so you can compare both sides fairly.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** chapter:10 **Source links:** 作者经验，无直接文献; 同类分析见第 10 节 **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/18-%E5%85%BB%E5%AD%A9%E5%AD%90%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md --- ## 19. Workplace Rights and Injuries Original chapter title: 在职、离职和工伤 [← 回总目录](../README.md) 这一节算的是钱：钱怎么算、字怎么签、期限怎么算。前三条讲你还在岗时就该拿到手的钱，中间六条讲离职，接着七条讲职业病和工伤。工伤的钱比被裁大一个量级，期限也更硬。职业病造成的损伤换不回来。节末还有四条：在单位被欺负怎么办、离职证明怎么要、离职补偿的个税怎么算、换城市工作时社保关系怎么转过去。 ### 19-001 — Overtime pay is calculated at three rates: 1.5×, 2×, and 3× the regular wage; failure to pay warrants a complaint to labor authorities, and non‑payment after the deadline incurs an additional penalty of 50%–100% of the owed amount. Original title: 加班费按 1.5 倍、2 倍、3 倍三档算，不给就投诉劳动监察，逾期不付还要加付 50% 到 100% **Source text (English):** ### 1. Overtime pay is calculated at three rates: 1.5×, 2×, and 3× the regular wage; failure to pay warrants a complaint to labor authorities, and non‑payment after the deadline incurs an additional penalty of 50%–100% of the owed amount. - Cost: There is no direct cost. Simply keep copies of time‑card records, shift schedules, and overtime approval forms; also screenshot any messages from supervisors assigning work in the team chat. The challenge is remembering to do this each month. - In plain terms: For ordinary workdays, overtime must be paid at 1.5× the wage. On rest days, if no compensatory time off is granted, the rate rises to 2×. On statutory holidays such as New Year’s Day, Spring Festival, Labor Day, and National Day, overtime must be paid at 3× the wage, and compensatory time off is not permitted. If a company refuses to pay, workers may file a complaint with labor authorities. Should payment still be delayed after a deadline set by authorities, the employer must pay an extra penalty equal to half to one‑fold the original amount owed. - Benefit: Statutory limits cap normal working hours at 8 per day and 44 per week. Regular overtime should not exceed one hour daily; under special circumstances it may reach three hours per day, but the monthly total must stay under 36 hours. Overtime pay follows three tiers: 150% of the wage for ordinary days, 200% for rest‑day work without compensatory time, and 300% for statutory holiday work. The law explicitly forbids substituting compensatory time off for holiday overtime pay. Employers that fail to pay face orders to settle the debt promptly; non‑compliance triggers an additional penalty of 50%–100% of that debt. - Evidence grade: A - Sources: Standing Committee of the National People's Congress (2018). Labor Law (Second Amendment in 2018, Articles 36, 41, 43, 44). (Published by State Administration for Market Regulation of China); National People’s Congress Standing Committee (2007). Labor Contract Law (Article 85, Item 3). - Notes: Rest days and statutory holidays are distinct categories; the latter comprise only a handful of nationally designated days each year. Days created through compensatory leave arrangements are treated as rest days and therefore receive the 200% rate. Statements such as “the company requires overtime approval” or “I stayed voluntarily” do not absolve employers of payment obligations, yet they can complicate evidence collection; consequently, it is vital to retain documentation of work assignments and approvals. Implementing alternative work‑time regimes such as a comprehensive‑hour calculation system or a flexible‑hour schedule requires prior authorization from labor authorities. Details on arbitration time limits appear in Section 8, Article 19. **Original text (Chinese):** ### 1. 加班费按 1.5 倍、2 倍、3 倍三档算，不给就投诉劳动监察，逾期不付还要加付 50% 到 100% - 成本：不花钱。平时顺手把打卡记录、排班表、加班审批单存一份，工作群里领导派活的消息也截图留着。难在每个月都要记得存。 - 说人话：平时加班按工资的 1.5 倍给钱。休息日加班又没让你补休，按 2 倍。元旦、春节、劳动节、国庆这类法定假日上班按 3 倍，而且不能拿补休顶掉。公司不给，就去劳动监察投诉。被责令限期付款以后还不给的，单位还要另加付欠款的一半到一倍。 - 收益：法律规定的正常上班时间是每天不超过 8 小时，平均每周不超过 44 小时。平时加班一般每天不得超过 1 小时。有特殊原因要多干的，每天不得超过 3 小时，而且一个月加起来不得超过 36 小时。加班费分三档。平时安排你延长工作时间的，按不低于工资的 150% 给。休息日安排你上班、又安排不了补休的，不低于 200%。法定休假日安排你上班的，不低于 300%。法定休假日这一档，法条里没有「拿补休顶掉」这个选项。单位安排了加班又不给加班费的，由劳动行政部门勒令它限期付清。过了期限还不付的，勒令它在欠款之外，再按应付金额的 50% 以上 100% 以下加付一笔赔偿金给劳动者（全国） - 证据等级：A - 来源：全国人大常委会 (2018). 劳动法（2018 年第二次修正，第三十六、四十一、四十三、四十四条）. （国家市场监督管理总局刊登）；全国人大常委会 (2007). 劳动合同法（第八十五条第三项）. - 备注：休息日和法定休假日要分开算。法定休假日全年只有元旦、春节、劳动节、国庆节等法定的那几天。调休凑出来的连休日按休息日算，给 200%。「公司规定加班要审批」「我是自愿留下的」，这两句话不等于公司就可以不给钱，但会让你更难拿出证据，所以派活和审批记录要留着。公司想实行综合计算工时制、不定时工时制这两种特殊工时安排，得先经劳动行政部门批准，不是自己说了算。争议的仲裁时效见第 8 节第 19 条。 **Evidence:** A. Rest days and statutory holidays are distinct categories; the latter comprise only a handful of nationally designated days each year. Days created through compensatory leave arrangements are treated as rest days and therefore receive the 200% rate. Statements such as “the company requires overtime approval” or “I stayed voluntarily” do not absolve employers of payment obligations, yet they can complicate evidence collection; consequently, it is vital to retain documentation of work assignments and approvals. Implementing alternative work‑time regimes such as a comprehensive‑hour calculation system or a flexible‑hour schedule requires prior authorization from labor authorities. Details on arbitration time limits appear in Section 8, Article 19. **Source summary:** For ordinary workdays, overtime must be paid at 1.5× the wage. On rest days, if no compensatory time off is granted, the rate rises to 2×. On statutory holidays such as New Year’s Day, Spring Festival, Labor Day, and National Day, overtime must be paid at 3× the wage, and compensatory time off is not permitted. If a company refuses to pay, workers may file a complaint with labor authorities. Should payment still be delayed after a deadline set by authorities, the employer must pay an extra penalty equal to half to one‑fold the original amount owed. **Low-ROI detour:** Move “Overtime pay is calculated at three rates: 1.5×, 2×, and 3× the regular wage; failure to pay warrants a complaint to labor authorities, and non‑payment after the deadline incurs an additional penalty of 50%–100% of the owed amount.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “For ordinary workdays, overtime must be paid at 1.5× the wage. On rest days, if no compensatory time off is granted, the rate rises to 2×. On statutory holidays such as New Year’s Day, Spring Festival, Labor Day, and National Day, overtime must be paid at 3× the wage, and compensatory time off is not permitted. If a company refuses to pay, workers may file a complaint with labor authorities. Should payment still be delayed after a deadline set by authorities, the employer must pay an extra penalty equal to half to one‑fold the original amount owed.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-019 **Source links:** [全国人大常委会 (2018). 劳动法（2018 年第二次修正，第三十六、四十一、四十三、四十四条）.](https://www.samr.gov.cn/zw/zfxxgk/fdzdgknr/bgt/art/2023/art_d9aa750028b14b99a776cb93726a360d.html); [全国人大常委会 (2007). 劳动合同法（第八十五条第三项）.](http://www.gov.cn/gongbao/content/2007/content_711013.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/19-%E5%9C%A8%E8%81%8C%E7%A6%BB%E8%81%8C%E5%92%8C%E5%B7%A5%E4%BC%A4.md --- ### 19-002 — Annual leave is calculated based on total years of service: 5, 10, or 15 days. If unused, employees receive 300% of their daily wage as compensation. Original title: 年休假按累计工龄算 5、10、15 天，没休成的按日工资 300% 折钱 **Source text (English):** ### 2. Annual leave is calculated based on total years of service: 5, 10, or 15 days. If unused, employees receive 300% of their daily wage as compensation. - Cost: There is no cost involved. Simply add up all the years you’ve worked at every employer; your social insurance records serve as proof. The main challenge is avoiding signing any form that states you “voluntarily waive annual leave.” - In plain terms: If your total work experience across all employers is at least 1 year but under 10 years, you’re entitled to 5 days of annual leave per year. For 10–20 years of experience, it’s 10 days; for 20+ years, it’s 15 days. These totals continue to accumulate even after changing jobs. If your employer cannot arrange leave and you agree to forgo it, you’ll receive three times your daily wage for those days. Signing a “voluntary waiver of annual leave” form means you’ll only receive your regular salary thereafter. - Benefit: Employees who have worked continuously for 12 months qualify for annual leave. The number of days is determined by total years of service across all employers. Specifically, 5 days apply to 1–10 years of experience, 10 days for 10–20 years, and 15 days for 20+ years. Statutory holidays and weekends do not count toward this total. If an employer genuinely cannot provide leave due to operational needs and you consent to forgoing it, you’ll receive 300% of your daily wage as compensation. This amount already includes your regular salary, so the extra payment equals 200% of your daily wage. Daily wage is calculated as monthly salary ÷ 21.75; monthly salary is the average of the previous 12 months’ earnings excluding overtime. New employees receive a pro‑rated amount based on days worked that year. Upon termination, unused leave is compensated proportionally, with no deductions for any leave already taken. Employers failing to provide leave or compensation face mandatory corrections; persistent non‑compliance results in an additional penalty equal to the original compensation amount (effective nationwide since 1 Jan 2008). - Evidence grade: A - Sources: State Council of China (2007). Regulations on paid annual leave for employees (State Council of China Order No. 514, Articles 2, 3, 4, 5, 7). ; Ministry of Human Resources and Social Security of China (2008). Implementation Measures for Paid Annual Leave for Enterprise Employees (Ministry of Human Resources and Social Security of China Order No. 1, Articles 3, 4, 5, 10, 11, 12, and 15). - Notes: Total years of service are cumulative across all employers, not limited to one company. Never base calculations solely on tenure at your current employer. Only when an employee “voluntarily and in writing waives leave” may the employer limit payment to regular wages; therefore, avoid signing such waivers. Employees taking 20+ days of personal leave without wage deductions also lose annual leave entitlement. Similarly, extended sick leave disqualifies workers: 2 months for under‑10‑year experience, 3 months for 10–20 years, and 4 months for 20+ years. Family‑visit leave, marriage or bereavement leave, maternity/paternity leave, and periods of work‑related injury recovery do not count toward annual leave. **Original text (Chinese):** ### 2. 年休假按累计工龄算 5、10、15 天，没休成的按日工资 300% 折钱 - 成本：不花钱。把自己在所有单位干过的年头加起来算一遍，社保缴费记录就是证明。难在公司递「自愿放弃年休假」的表时要能不签。 - 说人话：在所有单位的工龄加起来满 1 年不满 10 年，每年 5 天年休假。满 10 年是 10 天，满 20 年是 15 天。换过工作也照样往上累计。单位安排不了、你又同意不休的，那几天按日工资的 3 倍给钱。「自愿放弃年休假」的表一签，就只剩正常工资了。 - 收益：连续工作满 12 个月就有年休假。天数按**累计**工作时间定，在所有单位干过的年头都加起来算。满 1 年不满 10 年 5 天，满 10 年不满 20 年 10 天，满 20 年 15 天。国家法定休假日和休息日不算进年休假的天数里。单位确实因为工作需要安排不了、又征得你本人同意不休的，该休没休的那几天「按照该职工日工资收入的 300% 支付年休假工资报酬」。这 300% 里已经含了正常上班那天本来就该给的一份，所以实际额外多拿到手的是 200%。日工资 = 本人月工资 ÷ 21.75。月工资按发这笔钱之前 12 个月的工资算，去掉加班费之后取月平均数。当年才进单位的，按在这家单位剩下的日历天数折算。离职时按当年已经干了多久折算并结清，已经多休的不倒扣回来。单位既不安排休、又不给钱的，勒令限期改正。过了期限还不改的，除了那笔年休假工资报酬，还要再按同样的数额加付一笔赔偿金（全国，2008 年 1 月 1 日起施行） - 证据等级：A - 来源：国务院 (2007). 职工带薪年休假条例（国务院令第 514 号，第二、三、四、五、七条）. ；人力资源和社会保障部 (2008). 企业职工带薪年休假实施办法（人社部令第 1 号，第三、四、五、十、十一、十二、十五条）. - 备注：累计工作时间要跨单位加起来算，换过工作的别按现单位工龄算。**只有职工「因本人原因且书面提出不休」，单位才可以只支付正常工资**，所以「自愿放弃年休假」的表别签。请事假累计 20 天以上、单位又不扣你工资的，当年不享受年休假。病假超过对应月数的也不享受：工龄不满 10 年是 2 个月，10 到 20 年是 3 个月，20 年以上是 4 个月。探亲假、婚丧假、产假和工伤停工留薪期不计入年休假。 **Evidence:** A. Total years of service are cumulative across all employers, not limited to one company. Never base calculations solely on tenure at your current employer. Only when an employee “voluntarily and in writing waives leave” may the employer limit payment to regular wages; therefore, avoid signing such waivers. Employees taking 20+ days of personal leave without wage deductions also lose annual leave entitlement. Similarly, extended sick leave disqualifies workers: 2 months for under‑10‑year experience, 3 months for 10–20 years, and 4 months for 20+ years. Family‑visit leave, marriage or bereavement leave, maternity/paternity leave, and periods of work‑related injury recovery do not count toward annual leave. **Source summary:** If your total work experience across all employers is at least 1 year but under 10 years, you’re entitled to 5 days of annual leave per year. For 10–20 years of experience, it’s 10 days; for 20+ years, it’s 15 days. These totals continue to accumulate even after changing jobs. If your employer cannot arrange leave and you agree to forgo it, you’ll receive three times your daily wage for those days. Signing a “voluntary waiver of annual leave” form means you’ll only receive your regular salary thereafter. **Low-ROI detour:** Move “Annual leave is calculated based on total years of service: 5, 10, or 15 days. If unused, employees receive 300% of their daily wage as compensation.” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If your total work experience across all employers is at least 1 year but under 10 years, you’re entitled to 5 days of annual leave per year. For 10–20 years of experience, it’s 10 days; for 20+ years, it’s 15 days. These totals continue to accumulate even after changing jobs. If your employer cannot arrange leave and you agree to forgo it, you’ll receive three times your daily wage for those days. Signing a “voluntary waiver of annual leave” form means you’ll only receive your regular salary thereafter.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国务院 (2007). 职工带薪年休假条例（国务院令第 514 号，第二、三、四、五、七条）.](http://www.gov.cn/gongbao/content/2008/content_859865.htm); [人力资源和社会保障部 (2008). 企业职工带薪年休假实施办法（人社部令第 1 号，第三、四、五、十、十一、十二、十五条）.](http://www.gov.cn/gongbao/content/2009/content_1265995.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/19-%E5%9C%A8%E8%81%8C%E7%A6%BB%E8%81%8C%E5%92%8C%E5%B7%A5%E4%BC%A4.md --- ### 19-003 — There is a legal limit on probation periods, wages must be at least 80% of the regular rate, and only one probation period may be set per employee Original title: 试用期有法定上限、工资不得低于 80%，而且只能约定一次 **Source text (English):** ### 3. There is a legal limit on probation periods, wages must be at least 80% of the regular rate, and only one probation period may be set per employee - Cost: Zero expense. Spend a few minutes before signing to verify that the contract’s stated term and probation length match the legal requirements. - In plain terms: For contracts lasting up to one year, the maximum probation period is one month. For contracts from one to three years, it is two months. For contracts exceeding three years, or open‑ended contracts, the maximum is six months. An employer may only place an employee on probation once; offering a second probation period after the employee has been regularized is illegal. During probation, wages must be no lower than the minimum wage for that position or 80% of the agreed regular wage, and they must also meet the local minimum wage standard. - Benefit: Under the law, contracts of more than three months but under one year may have a probation period of no more than one month; those from one to three years may have a maximum of two months; and contracts of three years or longer, as well as open‑ended contracts, may have a maximum of six months. Contracts with a term defined solely by completion of a specific task, or those lasting less than three months, may not include any probation period at all. An employer may stipulate only one probation period for any given employee. If a contract mentions a probation period but does not specify its length, that period is deemed invalid and the entire contract term applies. Probation wages must be at least 80% of the lowest comparable wage within the organization or 80% of the agreed regular wage, and they must also meet the local minimum wage. Should an employer set a probation period longer than permitted by law, it must compensate the employee for the excess time at the regular monthly wage rate. Termination during probation is only permissible under specific legal circumstances, and the employer must provide a valid reason to the employee (nationwide). - Evidence grade: A - Sources: Standing Committee of the National People's Congress (2007). Labor Contract Law (Articles 19, 20, 21, 83). - Notes: Three common violations occur frequently. First, a one‑year contract may contain a three‑month probation period. Second, after an employee becomes regular, the employer may attempt to impose another probation period. Third, some employers claim “no social insurance during probation,” yet the obligation to enroll begins on the first day of work, regardless of probation status; details are provided in Section 12, Item 16. Being dismissed during probation does not mean no compensation; eligibility depends on whether the dismissal meets legal criteria. Unlawful termination entitles the employee to double the regular wage as stipulated in Item 6. **Original text (Chinese):** ### 3. 试用期有法定上限、工资不得低于 80%，而且只能约定一次 - 成本：不花钱。签字前花几分钟，把合同写的期限和试用期长度对一遍。 - 说人话：合同签 1 年以内的，试用期最多 1 个月。签 1 到 3 年的最多 2 个月。签 3 年以上的最多 6 个月。同一家公司只能试用你一次，转正后调个岗再来一次是违法的。试用期工资不能低于同岗位最低档或者合同约定工资的 80%，也不能低于当地最低工资。 - 收益：合同签 3 个月以上不满 1 年的，试用期不得超过 1 个月。签 1 年以上不满 3 年的，不得超过 2 个月。签 3 年以上的，以及不写到期日的无固定期限合同，不得超过 6 个月。以干完一件活为期限的合同，或者总共不到 3 个月的合同，不许约定试用期。「同一用人单位与同一劳动者只能约定一次试用期」，同一家公司对同一个人只能试用一回。合同里只写了试用期的，这段试用期不成立，这个期限就是劳动合同期限。试用期工资「不得低于本单位相同岗位最低档工资或者劳动合同约定工资的百分之八十，并不得低于用人单位所在地的最低工资标准」。试用期约得超过法定长度、人又实际干了的，单位要按你试用期满后的月工资标准，就超出去的那段时间另付一笔赔偿金。试用期内单位想解除合同，只能按法律列明的那几种情形，而且要向劳动者说明理由（全国） - 证据等级：A - 来源：全国人大常委会 (2007). 劳动合同法（第十九、二十、二十一、八十三条）. - 备注：最常见的三种违法做法。一是合同只签 1 年，却约定 3 个月试用期。二是转正之后调岗，再来一次试用期。三是「试用期不交社保」，社保义务从上班第一天起算，和试不试用无关，用人一侧的义务见第 12 节第 16 条。试用期被辞退不等于一分钱没有，要看单位给的理由是不是法律允许辞退的那几种。被违法解除的按第 6 条算 2N。 **Evidence:** A. Three common violations occur frequently. First, a one‑year contract may contain a three‑month probation period. Second, after an employee becomes regular, the employer may attempt to impose another probation period. Third, some employers claim “no social insurance during probation,” yet the obligation to enroll begins on the first day of work, regardless of probation status; details are provided in Section 12, Item 16. Being dismissed during probation does not mean no compensation; eligibility depends on whether the dismissal meets legal criteria. Unlawful termination entitles the employee to double the regular wage as stipulated in Item 6. **Source summary:** For contracts lasting up to one year, the maximum probation period is one month. For contracts from one to three years, it is two months. For contracts exceeding three years, or open‑ended contracts, the maximum is six months. An employer may only place an employee on probation once; offering a second probation period after the employee has been regularized is illegal. During probation, wages must be no lower than the minimum wage for that position or 80% of the agreed regular wage, and they must also meet the local minimum wage standard. **Low-ROI detour:** Move “There is a legal limit on probation periods, wages must be at least 80% of the regular rate, and only one probation period may be set per employee” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “For contracts lasting up to one year, the maximum probation period is one month. For contracts from one to three years, it is two months. For contracts exceeding three years, or open‑ended contracts, the maximum is six months. An employer may only place an employee on probation once; offering a second probation period after the employee has been regularized is illegal. During probation, wages must be no lower than the minimum wage for that position or 80% of the agreed regular wage, and they must also meet the local minimum wage standard.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 12-016 **Source links:** [全国人大常委会 (2007). 劳动合同法（第十九、二十、二十一、八十三条）.](http://www.gov.cn/gongbao/content/2007/content_711013.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/19-%E5%9C%A8%E8%81%8C%E7%A6%BB%E8%81%8C%E5%92%8C%E5%B7%A5%E4%BC%A4.md --- ### 19-004 — Calculating N: One month’s salary per full year of service; half a month for periods under six months Original title: 被裁先算清 N：每满一年一个月工资，不满六个月按半个月 **Source text (English):** ### 4. Calculating N: One month’s salary per full year of service; half a month for periods under six months - Cost: No cost at all. Just use a calculator — it takes about ten minutes. - In plain terms: When a layoff occurs, the employer must pay severance compensation calculated as follows: one month’s salary for each full year of service; periods of six months or more but less than a full year count as a full year; periods of less than six months result in half a month’s salary. The monthly salary figure is the average over the 12 months prior to termination, including bonuses, allowances, and other benefits. If an employee’s monthly salary exceeds three times the local average monthly wage from the previous year, the cap is set at three times that average, and the maximum eligible service period is 12 years. - Benefit: This is the statutory severance payment mandated by labor law when an employee is laid off — commonly referred to as “N.” The calculation rules are: “One month’s salary per full year of service… for periods of six months or more but less than a full year, the period counts as a full year; for periods under six months, half a month’s salary is paid.” Monthly salaries exceeding three times the local average are capped at three times that figure, and the maximum service duration considered is 12 years. - Evidence grade: A - Sources: Standing Committee of the National People's Congress (2007). Labor Contract Law of the People's Republic of China (Effective on January 1, 2008) (Article 47). - Notes: The monthly salary referenced here is the average over the 12 months preceding termination, incorporating bonuses, allowances, and other benefits — not just base pay. This is precisely where employers often attempt to undervalue compensation. **Original text (Chinese):** ### 4. 被裁先算清 N：每满一年一个月工资，不满六个月按半个月 - 成本：不花钱。拿计算器算一次，十分钟。 - 说人话：被裁时公司要给的经济补偿这样算：干满一年给一个月工资，满半年不满一年按一年算，不满半年给半个月。这里的月工资是走人前 12 个月的平均数，奖金、津贴、补贴都要算进去。工资高过当地上年度月平均工资 3 倍的按 3 倍封顶，年限最多算 12 年。 - 收益：劳动合同法定的经济补偿，就是被裁时单位该给的那笔钱，大家常叫它 N。算法是：「每满一年支付一个月工资……六个月以上不满一年的，按一年计算；不满六个月的，向劳动者支付半个月工资」。月工资高过当地上年度职工月平均工资三倍的，按三倍封顶算，而且工龄最多只算到十二年 - 证据等级：A - 来源：全国人大常委会 (2007). 中华人民共和国劳动合同法（2008 年 1 月 1 日施行）（第四十七条）. - 备注：月工资指劳动合同解除前十二个月的平均工资。奖金、津贴和补贴都要算进去，不是只算基本工资。这一点最容易被公司做低。这笔钱要不要交个税，见本节第 18 条（补偿的个税） **Evidence:** A. The monthly salary referenced here is the average over the 12 months preceding termination, incorporating bonuses, allowances, and other benefits — not just base pay. This is precisely where employers often attempt to undervalue compensation. **Source summary:** When a layoff occurs, the employer must pay severance compensation calculated as follows: one month’s salary for each full year of service; periods of six months or more but less than a full year count as a full year; periods of less than six months result in half a month’s salary. The monthly salary figure is the average over the 12 months prior to termination, including bonuses, allowances, and other benefits. If an employee’s monthly salary exceeds three times the local average monthly wage from the previous year, the cap is set at three times that average, and the maximum eligible service period is 12 years. **Low-ROI detour:** Move “Calculating N: One month’s salary per full year of service; half a month for periods under six months” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “When a layoff occurs, the employer must pay severance compensation calculated as follows: one month’s salary for each full year of service; periods of six months or more but less than a full year count as a full year; periods of less than six months result in half a month’s salary. The monthly salary figure is the average over the 12 months prior to termination, including bonuses, allowances, and other benefits. If an employee’s monthly salary exceeds three times the local average monthly wage from the previous year, the cap is set at three times that average, and the maximum eligible service period is 12 years.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 19-018 **Source links:** [全国人大常委会 (2007). 中华人民共和国劳动合同法（2008 年 1 月 1 日施行）（第四十七条）.](http://www.gov.cn/gongbao/content/2007/content_711013.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/19-%E5%9C%A8%E8%81%8C%E7%A6%BB%E8%81%8C%E5%92%8C%E5%B7%A5%E4%BC%A4.md --- ### 19-005 — If a company fires you without 30 days’ notice, it must pay an extra month’s salary Original title: 公司辞退你没提前 30 天通知，还要多付一个月工资 **Source text (English):** ### 5. If a company fires you without 30 days’ notice, it must pay an extra month’s salary - Cost: No cost at all. - In plain terms: If a company terminates your employment without giving 30 days’ written notice, it must pay you an additional month’s salary on top of the standard compensation. This is commonly referred to as “N+1.” When negotiating, make sure this extra month is listed separately so the company doesn’t include it in the base amount “N.” - Benefit: Under labor law, when an employer ends a contract under this provision, there are two permissible options: either provide 30 days’ written notice to the employee, or pay an extra month’s salary and then terminate the contract. If the employer wants you to leave immediately, it must pay this additional month’s wage. This extra payment is known as “notice pay” and is calculated separately from “N.” - Evidence grade: A - Sources: Standing Committee of the National People's Congress (2007). Labor Contract Law of the People's Republic of China (effective on January 1, 2008) (Articles 36, 39, 40, 41, 46, 47, 87). ; State Council of China (2008). Regulations for the Implementation of the Labor Contract Law (State Council of China Order No. 535) Article 20: "If the employer chooses to pay an additional month's salary to the employee to terminate the labor contract in accordance with Article 40 of the Labor Contract Law, the additional salary shall be determined based on the employee's salary standard for the previous month." - Notes: Consequently, the typical outcome of a lawful termination under these circumstances is “N+1.” During negotiations, keep the base compensation “N” and the extra month distinct to prevent the employer from bundling them together. **Original text (Chinese):** ### 5. 公司辞退你没提前 30 天通知，还要多付一个月工资 - 成本：不花钱。 - 说人话：公司因为你病后干不了、干不了工作或者情况大变而辞退你，没有提前 30 天书面通知，要在 N 之外再多给一个月工资，这就是常说的 N+1。谈的时候把这一个月单独列出来，别让公司把它算进 N 里面。 - 收益：劳动合同法规定，用人单位按这一条解除劳动合同的，有两种做法。一种是「提前三十日以书面形式通知劳动者本人」。另一种是「额外支付劳动者一个月工资后，可以解除劳动合同」。想让你立刻走，就得多掏一个月工资。这多出来的一个月俗称代通知金，是 N 之外另算的一笔。这一个月按你上一个月的工资算，N 按离职前 12 个月的平均工资算，两笔的基数不一样 - 证据等级：A - 来源：全国人大常委会 (2007). 中华人民共和国劳动合同法（2008 年 1 月 1 日施行）（第三十六、三十九、四十、四十一、四十六、四十七、八十七条）. ；国务院 (2008). 劳动合同法实施条例（国务院令第 535 号）第二十条：「用人单位依照劳动合同法第四十条的规定，选择额外支付劳动者一个月工资解除劳动合同的，其额外支付的工资应当按照该劳动者上一个月的工资标准确定」. - 备注：这一个月只出现在劳动合同法第四十条的三种情形里：生病或非因工负伤、医疗期满后干不了原来的活也干不了另安排的活；干不了工作、培训或调岗后仍干不了；订合同时的客观情况发生重大变化、协商不成。别的情形没有这一个月：经济性裁员（第四十一条）只要求公司提前 30 天向工会或者全体职工说明情况；公司提出、双方协商解除的是 N；你有严重违纪这类过错被辞退，没有补偿；公司违法解除是 2N。属于第四十条那三种的，谈判时把 N 和 1 分开算，别让公司把多的那一个月算进 N 里 **Evidence:** A. Consequently, the typical outcome of a lawful termination under these circumstances is “N+1.” During negotiations, keep the base compensation “N” and the extra month distinct to prevent the employer from bundling them together. **Source summary:** If a company terminates your employment without giving 30 days’ written notice, it must pay you an additional month’s salary on top of the standard compensation. This is commonly referred to as “N+1.” When negotiating, make sure this extra month is listed separately so the company doesn’t include it in the base amount “N.” **Low-ROI detour:** Move “If a company fires you without 30 days’ notice, it must pay an extra month’s salary” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If a company terminates your employment without giving 30 days’ written notice, it must pay you an additional month’s salary on top of the standard compensation. This is commonly referred to as “N+1.” When negotiating, make sure this extra month is listed separately so the company doesn’t include it in the base amount “N.”” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大常委会 (2007). 中华人民共和国劳动合同法（2008 年 1 月 1 日施行）（第三十六、三十九、四十、四十一、四十六、四十七、八十七条）.](http://www.gov.cn/gongbao/content/2007/content_711013.htm); [国务院 (2008). 劳动合同法实施条例（国务院令第 535 号）第二十条：「用人单位依照劳动合同法第四十条的规定，选择额外支付劳动者一个月工资解除劳动合同的，其额外支付的工资应当按照该劳动者上一个月的工资标准确定」.](http://www.gov.cn/gongbao/content/2008/content_1107604.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/19-%E5%9C%A8%E8%81%8C%E7%A6%BB%E8%81%8C%E5%92%8C%E5%B7%A5%E4%BC%A4.md --- ### 19-006 — When a company unlawfully terminates employment, the compensation equals twice the standard severance amount Original title: 公司违法解除的，赔偿金是经济补偿标准的二倍 **Source text (English):** ### 6. When a company unlawfully terminates employment, the compensation equals twice the standard severance amount - Cost: There is no direct cost involved. However, arbitration can take several months to resolve, and you must remain actively involved throughout this period without being able to drop the process midway. - In plain terms: If a company unlawfully terminates an employee, the compensation payable is twice the standard severance amount — commonly referred to as “2N.” Whether termination qualifies as unlawful depends on specific circumstances. It’s advisable to seek legal aid or consult an attorney first to determine whether negotiation with the employer or pursuing arbitration is the better course of action. - Benefit: Under labor law, employers who unlawfully terminate or end employment contracts must pay compensation equal to twice the standard severance amount outlined in Article 47 of the law. This means first calculating the standard severance figure and then doubling it for payment to the employee. - Evidence grade: A - Sources: Standing Committee of the National People's Congress (2007). Labor Contract Law of the People's Republic of China (Effective on January 1, 2008) (Article 87). - Notes: This is the commonly known “2N” compensation rule. Whether termination qualifies as unlawful hinges on particular facts and conditions. Seek legal counsel first; further guidance on next steps is provided in Section 7. **Original text (Chinese):** ### 6. 公司违法解除的，赔偿金是经济补偿标准的二倍 - 成本：不花钱。走仲裁要等几个月。难在这几个月要一直跟着办，不能中途放弃。 - 说人话：公司属于违法解除的，赔偿金按经济补偿的标准翻倍，也就是常说的 2N。是不是违法解除要看具体情形。先找法律援助或者律师问清楚，再决定是跟公司谈，还是去仲裁。 - 收益：劳动合同法规定，用人单位违反本法规定解除或者终止劳动合同的，「应当依照本法第四十七条规定的经济补偿标准的二倍向劳动者支付赔偿金」。算法是先按经济补偿那套标准算出一份，再翻一倍给你 - 证据等级：A - 来源：全国人大常委会 (2007). 中华人民共和国劳动合同法（2008 年 1 月 1 日施行）（第八十七条）. - 备注：这就是俗称的 2N。什么算违法解除要看具体情形。先咨询法律援助或者律师，再决定是谈还是去仲裁，路径见第 7 节 **Evidence:** A. This is the commonly known “2N” compensation rule. Whether termination qualifies as unlawful hinges on particular facts and conditions. Seek legal counsel first; further guidance on next steps is provided in Section 7. **Source summary:** If a company unlawfully terminates an employee, the compensation payable is twice the standard severance amount — commonly referred to as “2N.” Whether termination qualifies as unlawful depends on specific circumstances. It’s advisable to seek legal aid or consult an attorney first to determine whether negotiation with the employer or pursuing arbitration is the better course of action. **Low-ROI detour:** Move “When a company unlawfully terminates employment, the compensation equals twice the standard severance amount” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If a company unlawfully terminates an employee, the compensation payable is twice the standard severance amount — commonly referred to as “2N.” Whether termination qualifies as unlawful depends on specific circumstances. It’s advisable to seek legal aid or consult an attorney first to determine whether negotiation with the employer or pursuing arbitration is the better course of action.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** chapter:07 **Source links:** [全国人大常委会 (2007). 中华人民共和国劳动合同法（2008 年 1 月 1 日施行）（第八十七条）.](http://www.gov.cn/gongbao/content/2007/content_711013.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/19-%E5%9C%A8%E8%81%8C%E7%A6%BB%E8%81%8C%E5%92%8C%E5%B7%A5%E4%BC%A4.md --- ### 19-007 — Never sign “voluntary resignation for personal reasons”; doing so forfeits your entitlements Original title: 不要签「个人原因主动辞职」，那一签就没有 N 了 **Source text (English):** ### 7. Never sign “voluntary resignation for personal reasons”; doing so forfeits your entitlements - Cost: No monetary cost. The difficulty lies in resisting the pressure to sign on the spot. - In plain terms: Signing a statement that you’re resigning voluntarily for personal reasons typically means you lose both severance pay and eligibility for unemployment benefits. Voluntary resignation isn’t covered under the circumstances that entitle workers to compensation, except in cases where the employer fails to pay wages or neglects social insurance contributions. There’s no need to sign immediately — take a night to think it over. - Benefit: The Labor Contract Law specifies exactly which circumstances qualify workers for severance pay. Voluntary resignation doesn’t meet these criteria, unless the employer has committed statutory violations such as wage arrears or non-payment of social insurance. Signing a voluntary resignation form usually results in forfeiting both severance pay and unemployment benefits. - Evidence grade: B - Sources: Standing Committee of the National People's Congress (2007). Labor Contract Law of the People's Republic of China (Effective on January 1, 2008) (Article 38, Article 46). - Notes: Employers often claim, “Sign this first to start the process; we’ll arrange compensation separately.” Make sure such promises are written into the agreement before signing; otherwise, refuse to sign. Failing to sign on the same day carries no legal consequences — take time to decide calmly. **Original text (Chinese):** ### 7. 不要签「个人原因主动辞职」，那一签就没有 N 了 - 成本：不花钱。难在要顶住当场签字的压力。 - 说人话：签字承认「个人原因主动辞职」，经济补偿和失业保险金通常一起落空。自己提出离职，本来就不在给补偿的那几种情形里，公司欠薪、不缴社保这类过错除外。不必当天签，冷静一晚再说。 - 收益：劳动合同法把该给经济补偿的情形限定在法律列明的那几类里。劳动者自己提出走人，不在里面，除非是因为公司欠薪、不缴社保这类法定过错。签了「主动辞职」，经济补偿和失业保险金通常一起落空 - 证据等级：B - 来源：全国人大常委会 (2007). 中华人民共和国劳动合同法（2008 年 1 月 1 日施行）（第三十八条、第四十六条）. - 备注：公司常用的话术是「先签了好走流程，补偿另外给」。要就当场写进协议，不写就不签。当天不签不会有任何法律后果，冷静一晚再说 **Evidence:** B. Employers often claim, “Sign this first to start the process; we’ll arrange compensation separately.” Make sure such promises are written into the agreement before signing; otherwise, refuse to sign. Failing to sign on the same day carries no legal consequences — take time to decide calmly. **Source summary:** Signing a statement that you’re resigning voluntarily for personal reasons typically means you lose both severance pay and eligibility for unemployment benefits. Voluntary resignation isn’t covered under the circumstances that entitle workers to compensation, except in cases where the employer fails to pay wages or neglects social insurance contributions. There’s no need to sign immediately — take a night to think it over. **Low-ROI detour:** Move “Never sign “voluntary resignation for personal reasons”; doing so forfeits your entitlements” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Signing a statement that you’re resigning voluntarily for personal reasons typically means you lose both severance pay and eligibility for unemployment benefits. Voluntary resignation isn’t covered under the circumstances that entitle workers to compensation, except in cases where the employer fails to pay wages or neglects social insurance contributions. There’s no need to sign immediately — take a night to think it over.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大常委会 (2007). 中华人民共和国劳动合同法（2008 年 1 月 1 日施行）（第三十八条、第四十六条）.](http://www.gov.cn/gongbao/content/2007/content_711013.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/19-%E5%9C%A8%E8%81%8C%E7%A6%BB%E8%81%8C%E5%92%8C%E5%B7%A5%E4%BC%A4.md --- ### 19-008 — Save pay stubs, attendance records, employment contracts, social insurance documents, and chat logs before leaving your job Original title: 离职前把工资条、考勤、劳动合同、社保记录和聊天记录先存下来 **Source text (English):** ### 8. Save pay stubs, attendance records, employment contracts, social insurance documents, and chat logs before leaving your job - Cost: No expense required. It takes about half an hour to save all these documents. The tricky part is remembering to do it before you leave. - In plain terms: Once you return your computer and work account, you won’t be able to access any of your pay stubs, attendance records, contracts, social insurance documents, or chat logs again. When filing for labor arbitration, you’ll still need these materials to prove your wage amount and whether you worked overtime. What you save are documents related to your own employment; do not take any company source code, client lists, or technical documents with you. - Benefit: After returning your computer and account, you lose access to all these records. While arbitration proceedings may lean slightly in favor of the employer, you still need your own evidence to prove your wage level and overtime hours. - Evidence grade: C - Sources: Author’s experience, no direct literature; see Section 7 for rights protection path - Notes: Only documents related to your own employment should be saved. Do not take any company source code, client lists, or technical documentation with you; those are separate matters, as explained in Section 11. **Original text (Chinese):** ### 8. 离职前把工资条、考勤、劳动合同、社保记录和聊天记录先存下来 - 成本：不花钱。花半小时把材料存好。难在走之前要记得存。 - 说人话：电脑和账号一交回去，工资条、考勤、合同、社保记录和聊天记录就再也拿不到了。仲裁时工资多少、有没有加班，还是要靠你自己手上的材料。存的是自己的劳动关系材料，公司的源码和客户名单不要带走。 - 收益：一旦交回电脑和账号，这些材料就再也拿不到了。仲裁时谁来举证，虽然会朝单位那边偏一些，但工资多少、有没有加班这些事，还是要靠你自己手上的证据 - 证据等级：C - 来源：作者经验，无直接文献；维权路径见第 7 节 - 备注：存的是自己的劳动关系材料。不要顺手带走公司的源码、客户名单和技术文档，带走的风险见第 11 节。走的时候还要找单位要离职证明，见本节第 17 条（离职证明） **Evidence:** C. Only documents related to your own employment should be saved. Do not take any company source code, client lists, or technical documentation with you; those are separate matters, as explained in Section 11. **Source summary:** Once you return your computer and work account, you won’t be able to access any of your pay stubs, attendance records, contracts, social insurance documents, or chat logs again. When filing for labor arbitration, you’ll still need these materials to prove your wage amount and whether you worked overtime. What you save are documents related to your own employment; do not take any company source code, client lists, or technical documents with you. **Low-ROI detour:** Move “Save pay stubs, attendance records, employment contracts, social insurance documents, and chat logs before leaving your job” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Once you return your computer and work account, you won’t be able to access any of your pay stubs, attendance records, contracts, social insurance documents, or chat logs again. When filing for labor arbitration, you’ll still need these materials to prove your wage amount and whether you worked overtime. What you save are documents related to your own employment; do not take any company source code, client lists, or technical documents with you.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 19-017; chapter:07; chapter:11 **Source links:** 作者经验，无直接文献; 维权路径见第 7 节 **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/19-%E5%9C%A8%E8%81%8C%E7%A6%BB%E8%81%8C%E5%92%8C%E5%B7%A5%E4%BC%A4.md --- ### 19-009 — Before taking up a post where there is dust, noise, or chemicals, check whether the contract mentions any occupational hazards; the employer must arrange and pay for three occupational health examinations. Original title: 进有粉尘、噪声、化学品的岗位之前，先看合同里写没写危害；三次职业健康检查由单位安排并掏钱 **Source text (English):** ### 9. Before taking up a post where there is dust, noise, or chemicals, check whether the contract mentions any occupational hazards; the employer must arrange and pay for three occupational health examinations. - Cost: No cost involved. When signing the contract, read every clause under “Disclosure of Occupational Disease Hazards” carefully. Make sure to keep a copy of each health examination report for yourself. The main difficulty lies in having to ask questions and request documents in person. - In plain terms: When you sign a contract, the employer must truthfully describe any occupational hazards associated with the job, how to protect yourself, and what benefits you’re entitled to — there can be no concealment or deception. If such information is omitted, you have the right to refuse the job, and the employer cannot fire you for that reason. The employer must also arrange and pay for three occupational health examinations: before starting work, during employment, and upon leaving the job. If the pre‑termination examination is not performed, the employer cannot terminate or end your contract. - Benefit: According to the Law on the Prevention and Control of Occupational Diseases, when drafting a labor contract the employer must disclose four key points: what occupational hazards the job may bring, what health consequences might arise, how to protect yourself, and what benefits you’ll receive. The statutory wording is “the employer shall truthfully inform the worker and include this information in the contract, without any concealment or deception.” Should the employer later assign you tasks not mentioned in the contract that involve occupational hazards, it must again provide full disclosure and negotiate any contract amendments. Failure to comply gives you the right to refuse such work, and the employer may not terminate the contract on that basis. The three required health examinations must be paid for by the employer, and you must receive a written confirmation of this expense. Workers who have not undergone the pre‑employment examination may not be assigned to hazardous duties; likewise, those with specific medical contraindications must not be placed in jobs they cannot safely perform. If any work‑related health damage is detected, the worker must be transferred to a suitable position. Importantly, “an employer may not terminate or end a labor contract with a worker who has not undergone a pre‑termination occupational health examination.” Upon leaving the job, you have the right to obtain a free, certified copy of your occupational health records; the employer must provide this promptly. These records are essential for any subsequent occupational disease diagnosis, and they must be secured before you leave. Claims related to occupational disease are treated as work‑related injuries; details can be found starting at item 12. - Evidence grade: A - Sources: Standing Committee of the National People's Congress (2018). Law on the Prevention and Control of Occupational Diseases (Amended in 2018, Articles 33, 35, and 36). (Reprinted by Beijing Municipal People's Government) - Notes: During an interview, asking just three questions can help you gauge whether a company is legitimate: whether the job involves occupational hazards, whether these are mentioned in the contract, and who pays for the pre‑employment health check. If the interviewer cannot answer or suggests “just start working first,” proceed with caution. The requirement for a pre‑termination health examination is a crucial safeguard — without it, the employer cannot end your contract. This examination also serves as key evidence for any future occupational disease claim; the same applies to the health records copy you must obtain before leaving. Claims for occupational disease are handled as work‑related injuries, and the corresponding benefits are outlined from item 12 onward. **Original text (Chinese):** ### 9. 进有粉尘、噪声、化学品的岗位之前，先看合同里写没写危害；三次职业健康检查由单位安排并掏钱 - 成本：不花钱。签合同时把「职业病危害告知」那部分逐条看完。每次体检的报告都要一份自己留着。难在要当面开口问、当面把材料要到手。 - 说人话：签合同时，单位必须把岗位有什么职业病危害、怎么防护、有什么待遇如实写进合同。瞒了你，你可以拒绝干这个活，单位不能因此辞退你。上岗前、在岗时、离岗时三次职业健康检查，由单位安排并掏钱。没做离岗体检，单位不能和你解除合同。 - 收益：职业病防治法规定，签劳动合同的时候，单位要把四件事讲清楚：干这份活可能产生哪些职业病危害、会落下什么后果、怎么防护、有什么待遇。法条原文是「如实告知劳动者，并在劳动合同中写明，不得隐瞒或者欺骗」。合同签完之后又调你去干合同里没交代过的有害活儿的，要重新如实告知，并且跟你商量着改合同条款。单位没做到的，「劳动者有权拒绝从事存在职业病危害的作业，用人单位不得因此解除与劳动者所订立的劳动合同」。体检一共三次：上岗前、在岗期间、离岗时。「职业健康检查费用由用人单位承担」，钱由单位出，结果要书面告诉你本人。没做上岗前体检的人，单位不得安排去干接触职业病危害的活。身体条件本来就不适合这类活的人（有职业禁忌的），也不得安排去干这些禁忌作业。查出跟这份工作有关的健康损害的，要把人调离原岗位并妥善安置。**「对未进行离岗前职业健康检查的劳动者不得解除或者终止与其订立的劳动合同」**。离职时你「有权索取本人职业健康监护档案复印件，用人单位应当如实、无偿提供，并在所提供的复印件上签章」。这份职业健康监护档案，单位要照实复印一份免费给你，还要在复印件上盖章（全国） - 证据等级：A - 来源：全国人大常委会 (2018). 职业病防治法（2018 年修正，第三十三、三十五、三十六条）. （北京市人民政府转载） - 备注：面试时问三句，就能大致判断这家正不正规：这个岗位有没有职业病危害、合同里写不写、上岗前体检谁出钱。答不上来或者说「先干着再说」的，风险自己掂量。离岗体检最容易被忽略：没做离岗体检，单位不能和你解除或终止劳动合同。这份体检还是日后申请职业病诊断的关键材料，档案复印件同理，走之前要拿到手。职业病本身按工伤走，待遇见第 11 条起。 **Evidence:** A. During an interview, asking just three questions can help you gauge whether a company is legitimate: whether the job involves occupational hazards, whether these are mentioned in the contract, and who pays for the pre‑employment health check. If the interviewer cannot answer or suggests “just start working first,” proceed with caution. The requirement for a pre‑termination health examination is a crucial safeguard — without it, the employer cannot end your contract. This examination also serves as key evidence for any future occupational disease claim; the same applies to the health records copy you must obtain before leaving. Claims for occupational disease are handled as work‑related injuries, and the corresponding benefits are outlined from item 12 onward. **Source summary:** When you sign a contract, the employer must truthfully describe any occupational hazards associated with the job, how to protect yourself, and what benefits you’re entitled to — there can be no concealment or deception. If such information is omitted, you have the right to refuse the job, and the employer cannot fire you for that reason. The employer must also arrange and pay for three occupational health examinations: before starting work, during employment, and upon leaving the job. If the pre‑termination examination is not performed, the employer cannot terminate or end your contract. **Low-ROI detour:** Move “Before taking up a post where there is dust, noise, or chemicals, check whether the contract mentions any occupational hazards; the employer must arrange and pay for three occupational health examinations.” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “When you sign a contract, the employer must truthfully describe any occupational hazards associated with the job, how to protect yourself, and what benefits you’re entitled to — there can be no concealment or deception. If such information is omitted, you have the right to refuse the job, and the employer cannot fire you for that reason. The employer must also arrange and pay for three occupational health examinations: before starting work, during employment, and upon leaving the job. If the pre‑termination examination is not performed, the employer cannot terminate or end your contract.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 19-011 **Source links:** [全国人大常委会 (2018). 职业病防治法（2018 年修正，第三十三、三十五、三十六条）.](https://www.beijing.gov.cn/zhengce/zhengcefagui/qtwj/201711/t20171104_779851.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/19-%E5%9C%A8%E8%81%8C%E7%A6%BB%E8%81%8C%E5%92%8C%E5%B7%A5%E4%BC%A4.md --- ### 19-010 — Damage caused by dust, noise, and chemical toxins is irreversible: employers must provide protective gear, and workers can refuse unsafe tasks Original title: 粉尘、噪声、化学毒物造成的损伤不可逆：防护用品单位必须给，没有防护措施的作业可以拒绝 **Source text (English):** ### 10. Damage caused by dust, noise, and chemical toxins is irreversible: employers must provide protective gear, and workers can refuse unsafe tasks - Cost: No monetary cost. The real challenge is consistently wearing respirators, earplugs, and safety goggles, as well as refusing to perform tasks lacking adequate protection — this may lead coworkers to label you as “too picky.” - In plain terms: Pneumoconiosis, noise-induced hearing loss, and chemical eye burns are all listed as statutory occupational diseases. Once lung tissue or hearing is damaged, there is no treatment capable of restoring it. You have the right to know exactly what hazards exist at your workplace and to demand that your employer supply protective equipment and facilities. You may refuse any job that fails to provide these safeguards. Any attempt by your employer to cut your pay or terminate your contract in retaliation for exercising these rights is legally invalid. - Benefit: As of August 1, 2025, the official list of occupational diseases comprises 12 main categories containing 135 distinct conditions, including four open-ended clauses. Pneumoconiosis ranks first among them, covering silicosis, coal worker’s pneumoconiosis, graphite pneumoconiosis, carbon black pneumoconiosis, asbestosis, talc pneumoconiosis, cement pneumoconiosis, mica pneumoconiosis, potter’s pneumoconiosis, aluminum pneumoconiosis, welder’s pneumoconiosis, and foundry worker’s pneumoconiosis, plus one additional open clause. Noise-induced hearing loss and blast-induced hearing loss fall under occupational ear, nose, throat, and oral diseases; chemical eye burns and photic keratitis are listed under occupational eye diseases. All these injuries are permanent — once damaged, lungs and hearing cannot be repaired. Four fundamental rights are legally guaranteed: first, the right to be informed about all occupational hazards present, their potential consequences, and required protective measures; second, the right to demand provision of compliant protective equipment and improved working conditions; third, the right to report, criticize, or file complaints against any violations of occupational health laws or practices endangering health; fourth, the right to refuse any directive ordering work without proper protective measures. Furthermore, any employer action — such as wage cuts, benefit reductions, or contract termination — taken solely because a worker exercised these lawful rights is legally void nationwide. - Evidence grade: A - Sources: National Health Commission of China (NHC), Ministry of Human Resources and Social Security of China, State Administration for Disease Control and Prevention, All-China Federation of Trade Unions (2024). Classification and catalog of occupational diseases (implemented from August 1, 2025). ; New version of the catalog 12 categories 135 For the caliber of categories, see National Health Commission of China (NHC) (2024). The new version of the catalog adjusts occupational diseases to 12 categories and 135 categories. ; Standing Committee of the National People’s Congress (2018). Law on the Prevention and Control of Occupational Diseases (Article 39). (Reprinted by Beijing Municipal People’s Government) - Notes: Ensure you use respirators specifically rated for particulate filtration; ordinary gauze masks or disposable surgical masks offer no protection against dust. If your employer does not supply earplugs for noisy environments, purchasing them yourself is advisable, as hearing loss cannot be reversed. The belief that “working just two years to save money is safe” does not apply to pneumoconiosis — silicosis can manifest years after exposure ends and may worsen over time, making off-duty health checks essential (see Rule 9 of this section, which mandates three free occupational health examinations paid for by employers). The updated list also includes two new categories: occupational musculoskeletal disorders, specifically carpal tunnel syndrome affecting manufacturing workers performing repetitive wrist motions; and occupational mental and behavioral disorders, specifically post-traumatic stress disorder affecting police officers, medical personnel, and emergency responders involved in crisis response. Immediate first-aid measures for chemical splashes onto skin are detailed in item 13, clause 21. **Original text (Chinese):** ### 10. 粉尘、噪声、化学毒物造成的损伤不可逆：防护用品单位必须给，没有防护措施的作业可以拒绝 - 成本：不花钱。难在要一直戴防颗粒物口罩、耳塞、护目镜，还要拒绝没有防护的活，代价是可能被同事说「事多」。 - 说人话：尘肺、噪声聋、化学性眼灼伤都是法定职业病，肺和听力坏了就治不回来。你有权知道岗位有什么危害，有权要单位给防护设施和防护用品。没有防护的活你可以不干。单位因此给你降薪或辞退你，都不算数。 - 收益：法定职业病自 2025 年 8 月 1 日起是 12 大类 135 种，其中含 4 项开放性条款。排在第一类的是职业性尘肺病。里面有矽肺、煤工尘肺、石墨尘肺、碳黑尘肺、石棉肺、滑石尘肺。还有水泥尘肺、云母尘肺、陶工尘肺、铝尘肺、电焊工尘肺、铸工尘肺，再加一项开放条款。职业性耳鼻喉口腔疾病里有噪声聋和爆震聋。职业性眼病里有化学性眼部灼伤和电光性眼炎。这些损伤都不可逆，没有哪种治疗能把肺和听力修回来。法律给了四条可以当场搬出来用的权利。一是知道这个工作场所里有哪些职业病危害、会造成什么后果、该采取哪些防护措施。二是要求单位提供合格的防护设施和个人防护用品、改善工作条件。三是对违反职业病防治法律法规的做法、以及会危及生命健康的做法提出批评、检举和控告。四是「拒绝违章指挥和强令进行没有职业病防护措施的作业」，不合规的指挥和没有防护的活，你可以不干。并且「因劳动者依法行使正当权利而降低其工资、福利等待遇或者解除、终止与其订立的劳动合同的，其行为无效」。因为你用了这几条权利就给你降薪、降待遇或者辞退你，这些做法不算数（全国） - 证据等级：A - 来源：国家卫生健康委、人力资源社会保障部、国家疾控局、全国总工会 (2024). 职业病分类和目录（2025 年 8 月 1 日起实施）. ；新版目录 12 大类 135 种的口径见国家卫生健康委 (2024). 新版目录将职业病调整为 12 大类 135 种. ；全国人大常委会 (2018). 职业病防治法（第三十九条）. （北京市人民政府转载） - 备注：口罩要认对，防颗粒物的口罩才挡粉尘，普通纱布口罩和一次性外科口罩不挡。噪声岗位单位不发耳塞就自己买，几元一副，听力掉了补不回来。「干两年攒够钱就走」在尘肺上不成立。矽肺可以在脱离粉尘作业多年之后才发病，而且还会继续加重。所以离岗体检格外重要（见第 9 条，三次职业健康检查由单位安排并掏钱）。新版目录还新增了两类。一类是职业性肌肉骨骼疾病，里面是腕管综合征，只限长时间重复用手腕或者用力干活的制造业工人。另一类是职业性精神和行为障碍，里面是创伤后应激障碍，只限参与突发事件处置的人民警察、医疗卫生人员、消防救援等应急救援人员。化学品溅到身上的现场处理见第 13 节第 21 条。 **Evidence:** A. Ensure you use respirators specifically rated for particulate filtration; ordinary gauze masks or disposable surgical masks offer no protection against dust. If your employer does not supply earplugs for noisy environments, purchasing them yourself is advisable, as hearing loss cannot be reversed. The belief that “working just two years to save money is safe” does not apply to pneumoconiosis — silicosis can manifest years after exposure ends and may worsen over time, making off-duty health checks essential (see Rule 9 of this section, which mandates three free occupational health examinations paid for by employers). The updated list also includes two new categories: occupational musculoskeletal disorders, specifically carpal tunnel syndrome affecting manufacturing workers performing repetitive wrist motions; and occupational mental and behavioral disorders, specifically post-traumatic stress disorder affecting police officers, medical personnel, and emergency responders involved in crisis response. Immediate first-aid measures for chemical splashes onto skin are detailed in item 13, clause 21. **Source summary:** Pneumoconiosis, noise-induced hearing loss, and chemical eye burns are all listed as statutory occupational diseases. Once lung tissue or hearing is damaged, there is no treatment capable of restoring it. You have the right to know exactly what hazards exist at your workplace and to demand that your employer supply protective equipment and facilities. You may refuse any job that fails to provide these safeguards. Any attempt by your employer to cut your pay or terminate your contract in retaliation for exercising these rights is legally invalid. **Low-ROI detour:** Move “Damage caused by dust, noise, and chemical toxins is irreversible: employers must provide protective gear, and workers can refuse unsafe tasks” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Pneumoconiosis, noise-induced hearing loss, and chemical eye burns are all listed as statutory occupational diseases. Once lung tissue or hearing is damaged, there is no treatment capable of restoring it. You have the right to know exactly what hazards exist at your workplace and to demand that your employer supply protective equipment and facilities. You may refuse any job that fails to provide these safeguards. Any attempt by your employer to cut your pay or terminate your contract in retaliation for exercising these rights is legally invalid.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 13-021; 19-009 **Source links:** [国家卫生健康委、人力资源社会保障部、国家疾控局、全国总工会 (2024). 职业病分类和目录（2025 年 8 月 1 日起实施）.](https://www.gov.cn/zhengce/zhengceku/202412/content_6992843.htm); [新版目录 12 大类 135 种的口径见国家卫生健康委 (2024). 新版目录将职业病调整为 12 大类 135 种.](https://www.gov.cn/lianbo/bumen/202412/content_6992838.htm); [全国人大常委会 (2018). 职业病防治法（第三十九条）.](https://www.beijing.gov.cn/zhengce/zhengcefagui/qtwj/201711/t20171104_779851.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/19-%E5%9C%A8%E8%81%8C%E7%A6%BB%E8%81%8C%E5%92%8C%E5%B7%A5%E4%BC%A4.md --- ### 19-011 — If you’re injured at work or hit while commuting, the first step is to get a work‑injury determination; if your employer won’t file it, you must do it yourself. Original title: 上班受伤、上下班路上被撞，第一件事是做工伤认定，单位不报你自己报 **Source text (English):** ### 11. If you’re injured at work or hit while commuting, the first step is to get a work‑injury determination; if your employer won’t file it, you must do it yourself. - Cost: There is no cost — just a trip to the social insurance authority. You’ll need three documents: a work‑injury determination application form, proof of employment, and a medical diagnosis certificate. - In plain terms: Injuries that happen at work are considered work‑related injuries. Being hit while commuting — provided you bear no significant fault — also qualifies as a work‑injury. Without a formal work‑injury determination, however, you won’t receive medical coverage, wage replacement during recovery, or disability benefits. Employers must file the application within 30 days; if they fail to do so, you, your family, or a labor union may file it within one year. - Benefit: Without a work‑injury determination, all related benefits disappear: medical care, wage continuation while you recover, and disability payments. If an employer misses the 30‑day deadline, it must pay all required benefits out of its own funds. - Evidence grade: A - Sources: State Council of China (revised in 2010). Regulation on Work-Related Injury Insurance (State Council of China Order No. 586) Article 14 lists seven types of injuries that "should be recognized as work-related injuries", including "(6) On the way to and from get off work, injured by a traffic accident or urban rail transit, passenger ferry, or train accident that is not the main responsibility of the person"; Article 17 "The unit where the accident injury occurs or is diagnosed, Within 30 days from the date of identification of an occupational disease, an application for work-related injury identification shall be submitted to the coordinating regional social insurance administrative department. "If the employer fails to submit an application for work-related injury identification in accordance with the provisions of the preceding paragraph, the injured employee or his close relatives, or the trade union organization shall be diagnosed on the date of the accident or injury, Within one year from the date of identification of an occupational disease, an application for work-related injury identification can be submitted directly to the social insurance administration department in the coordinating area where the employer is located. "If the employer fails to submit an application for work-related injury identification within the time limit specified in the first paragraph of this article, the employer shall bear the relevant expenses such as work-related injury benefits that comply with the provisions of these regulations during this period." Article 19 "If the employee or his close relatives believe that it is a work-related injury, but the employer does not think it is a work-related injury, the employer shall bear the burden of proof." Article 20: "A decision on work-related injury determination shall be made within 60 days from the date of acceptance of the application for work-related injury determination"; Article 55, "Those who are dissatisfied with the decision not to accept the application for work-related injury determination" or "are dissatisfied with the conclusion of work-related injury determination", "may apply for administrative reconsideration in accordance with the law, or may file an administrative lawsuit with the People's Court in accordance with the law." ; Supreme People's Court of China (2014). Provisions on Several Issues Concerning the Trial of Administrative Cases of Work-related Injury Insurance (Fa Interpretation [2014] No. 9) Article 7: "If the application period for work-related injury identification is exceeded due to reasons that do not belong to the employee or his close relatives, the delayed time will not be counted in the application period for work-related injury identification." The listed situations are "(1) Force majeure; (2) Restriction of personal freedom; (3) Reasons attributed to the employer; (4) The registration system of the social insurance administrative department is imperfect; (5) The parties apply for arbitration and file civil lawsuits as to whether there is a labor relationship. - Notes: The one‑year deadline is absolute — after that you can’t apply. The burden of proof rests with the employer: if it denies that an injury is work‑related, it must provide evidence to the contrary. Still, you should keep your own records — photos from the scene, coworkers’ contact info, medical records, and attendance logs. Article 16 lists three situations where injuries are not considered work‑related: intentional criminal acts, intoxication or drug use, and self‑inflicted harm or suicide. Article 15 also defines “deemed work‑injuries”: death from a sudden illness at work or within 48 hours after unsuccessful emergency treatment. **Original text (Chinese):** ### 11. 上班受伤、上下班路上被撞，第一件事是做工伤认定，单位不报你自己报 - 成本：不花钱，跑一趟社保行政部门。要带三样材料：工伤认定申请表、劳动关系证明、医疗诊断证明。 - 说人话：上班受伤算工伤。上下班路上被撞、主要责任不在你的，也算工伤。但不做工伤认定，医药费、养伤期间照发的工资、伤残补助金就全部落空。单位应当在 30 天内申报。单位不报的，你或者家属、工会可以在一年内自己去社保行政部门报。 - 收益：没做工伤认定，医药费、养伤期间照发的工资（停工留薪期工资）、伤残补助金就全部落空。单位超过 30 日不申报的，这段时间里该给的工伤待遇费用由单位自己掏 - 证据等级：A - 来源：国务院 (2010 修订). 工伤保险条例（国务院令第 586 号）第十四条列了七种「应当认定为工伤」，含「（六）在上下班途中，受到非本人主要责任的交通事故或者城市轨道交通、客运轮渡、火车事故伤害的」；第十七条「所在单位应当自事故伤害发生之日或者被诊断、鉴定为职业病之日起30日内，向统筹地区社会保险行政部门提出工伤认定申请」「用人单位未按前款规定提出工伤认定申请的，工伤职工或者其近亲属、工会组织在事故伤害发生之日或者被诊断、鉴定为职业病之日起1年内，可以直接向用人单位所在地统筹地区社会保险行政部门提出工伤认定申请」「用人单位未在本条第一款规定的时限内提交工伤认定申请，在此期间发生符合本条例规定的工伤待遇等有关费用由该用人单位负担」；第十九条「职工或者其近亲属认为是工伤，用人单位不认为是工伤的，由用人单位承担举证责任」；第二十条「自受理工伤认定申请之日起60日内作出工伤认定的决定」；第五十五条，对「工伤认定申请不予受理的决定不服的」「对工伤认定结论不服的」，「可以依法申请行政复议，也可以依法向人民法院提起行政诉讼」. ；最高人民法院 (2014). 关于审理工伤保险行政案件若干问题的规定（法释〔2014〕9 号）第七条：「由于不属于职工或者其近亲属自身原因超过工伤认定申请期限的，被耽误的时间不计算在工伤认定申请期限内」，所列情形为「（一）不可抗力；（二）人身自由受到限制；（三）属于用人单位原因；（四）社会保险行政部门登记制度不完善；（五）当事人对是否存在劳动关系申请仲裁、提起民事诉讼」. - 备注：1 年要当真，别拖。但不是你自己的原因耽误的时间不算在 1 年里：不可抗力、人身自由受限、单位的原因、社保部门登记制度不完善、为确认劳动关系去申请仲裁或者打官司。所以单位拖着不报、拖到超期的，照样去申请，并把单位拖延的证据带上。社保部门不受理，或者认定结论你不服，可以申请行政复议，也可以直接起诉。单位说不算工伤，得由单位举证。但你自己也要留材料：出事当天的照片、同事联系方式、就诊记录、考勤。条例第十六条列了三种不认的情形：故意犯罪、醉酒或者吸毒、自残或者自杀。第十五条另有「视同工伤」：在工作时间和工作岗位突发疾病死亡，或者 48 小时之内经抢救无效死亡的。 **Evidence:** A. The one‑year deadline is absolute — after that you can’t apply. The burden of proof rests with the employer: if it denies that an injury is work‑related, it must provide evidence to the contrary. Still, you should keep your own records — photos from the scene, coworkers’ contact info, medical records, and attendance logs. Article 16 lists three situations where injuries are not considered work‑related: intentional criminal acts, intoxication or drug use, and self‑inflicted harm or suicide. Article 15 also defines “deemed work‑injuries”: death from a sudden illness at work or within 48 hours after unsuccessful emergency treatment. **Source summary:** Injuries that happen at work are considered work‑related injuries. Being hit while commuting — provided you bear no significant fault — also qualifies as a work‑injury. Without a formal work‑injury determination, however, you won’t receive medical coverage, wage replacement during recovery, or disability benefits. Employers must file the application within 30 days; if they fail to do so, you, your family, or a labor union may file it within one year. **Low-ROI detour:** Move “If you’re injured at work or hit while commuting, the first step is to get a work‑injury determination; if your employer won’t file it, you must do it yourself.” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Injuries that happen at work are considered work‑related injuries. Being hit while commuting — provided you bear no significant fault — also qualifies as a work‑injury. Without a formal work‑injury determination, however, you won’t receive medical coverage, wage replacement during recovery, or disability benefits. Employers must file the application within 30 days; if they fail to do so, you, your family, or a labor union may file it within one year.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** 国务院 (2010 修订). 工伤保险条例（国务院令第 586 号）第十四条列了七种「应当认定为工伤」，含「（六）在上下班途中，受到非本人主要责任的交通事故或者城市轨道交通、客运轮渡、火车事故伤害的」; 第十七条「所在单位应当自事故伤害发生之日或者被诊断、鉴定为职业病之日起30日内，向统筹地区社会保险行政部门提出工伤认定申请」「用人单位未按前款规定提出工伤认定申请的，工伤职工或者其近亲属、工会组织在事故伤害发生之日或者被诊断、鉴定为职业病之日起1年内，可以直接向用人单位所在地统筹地区社会保险行政部门提出工伤认定申请」「用人单位未在本条第一款规定的时限内提交工伤认定申请，在此期间发生符合本条例规定的工伤待遇等有关费用由该用人单位负担」; 第十九条「职工或者其近亲属认为是工伤，用人单位不认为是工伤的，由用人单位承担举证责任」; 第二十条「自受理工伤认定申请之日起60日内作出工伤认定的决定」; [第五十五条，对「工伤认定申请不予受理的决定不服的」「对工伤认定结论不服的」，「可以依法申请行政复议，也可以依法向人民法院提起行政诉讼」.](https://www.gov.cn/gongbao/content/2011/content_1778064.htm); 最高人民法院 (2014). 关于审理工伤保险行政案件若干问题的规定（法释〔2014〕9 号）第七条：「由于不属于职工或者其近亲属自身原因超过工伤认定申请期限的，被耽误的时间不计算在工伤认定申请期限内」，所列情形为「（一）不可抗力; （二）人身自由受到限制; （三）属于用人单位原因; （四）社会保险行政部门登记制度不完善; [（五）当事人对是否存在劳动关系申请仲裁、提起民事诉讼」.](https://www.court.gov.cn/fabu/xiangqing/6775.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/19-%E5%9C%A8%E8%81%8C%E7%A6%BB%E8%81%8C%E5%92%8C%E5%B7%A5%E4%BC%A4.md --- ### 19-012 — Don’t believe the myth that “staying at work counts as a workplace injury”: if you suddenly feel unwell, call 120 first — don’t rush to clock in. Original title: 别信「撑到工位就算工伤」：突发不适先打 120，不是先赶去打卡 **Source text (English):** ### 12. Don’t believe the myth that “staying at work counts as a workplace injury”: if you suddenly feel unwell, call 120 first — don’t rush to clock in. - Cost: No cost at all. - In plain terms: Hurrying to the office when you suddenly feel unwell won’t earn you any extra compensation. To be classified as a workplace injury, the incident must occur during working hours and at the workplace; if it happens on the way to work before you even arrive, it doesn’t qualify. Cases where medical treatment is delayed past 48 hours also don’t count. Those few extra minutes spent trying to meet the criteria can actually lower your chances of survival. - Benefit: This rule states that a worker must suffer a sudden illness during working hours at their workplace, and then die within 48 hours despite medical efforts, to be deemed a workplace injury. Delaying medical care just to meet these conditions means sacrificing your own chance of survival for compensation that you might not even receive. - Evidence grade: A - Sources: Regulation on Work-Related Injury Insurance, Article 15, Paragraph 1, Item (1): "Those who die from a sudden illness during working hours and at their workplace or who die after rescue efforts fail within 48 hours" are deemed to be work-related injuries; Article 14, Item (6) only classifies "those who are injured by traffic accidents or urban rail transit, passenger ferries, or train accidents that are not their primary responsibility" on the way to and from get off work as work-related injuries, and sudden illnesses on the way are not included. - Notes: Both conditions must be met: the illness must occur during working hours and at the workplace. It does not apply if the illness strikes on the way to work before reaching the office. If a worker falls ill at work, is taken home or to hospital, and dies within 48 hours despite treatment, this rule may still apply. What matters most is where the person was at the moment of illness, not where they ultimately die. Some short videos wrongly claim that “staying at work guarantees compensation”; in reality, those crucial first few minutes after falling ill — when prompt medical care is sought — are what truly determine the outcome. Additionally, the 48‑hour limit is strict: any case where treatment is delayed beyond this period does not qualify. **Original text (Chinese):** ### 12. 别信「撑到工位就算工伤」：突发不适先打 120，不是先赶去打卡 - 成本：不花钱。 - 说人话：突发不适往公司赶，不会让你多拿一笔钱。视同工伤要求人在工作时间、又在工作岗位上发病，路上发病没到岗的本来就不算。抢救超过 48 小时的反而也不算。为了凑条件耽误的那几十分钟，换掉的是自己的存活率。 - 收益：视同工伤要求人「在工作时间和工作岗位」上突发疾病死亡，或者在 48 小时之内经抢救无效死亡。为了凑齐这两个条件而耽误就医，赔的是自己活下来的机会，换来的赔偿也不一定拿得到 - 证据等级：A - 来源：工伤保险条例第十五条第一款第（一）项：「在工作时间和工作岗位，突发疾病死亡或者在48小时之内经抢救无效死亡的」视同工伤；第十四条第（六）项只把上下班途中「受到非本人主要责任的交通事故或者城市轨道交通、客运轮渡、火车事故伤害的」列为工伤，途中突发疾病不在其中. - 备注：两个条件要同时满足：在工作时间，并且在工作岗位。路上发病没到岗的不适用。在岗发病后被送回家或者送医、48 小时内经抢救无效死亡的，仍可能适用。看的是发病时人在哪，不看最后死在哪。短视频把这条讲成「撑到公司就有钱」，方向正好反了。能改变结局的是发病后那几十分钟有没有去医院。另外 48 小时是硬线，抢救超过 48 小时反而不算。 **Evidence:** A. Both conditions must be met: the illness must occur during working hours and at the workplace. It does not apply if the illness strikes on the way to work before reaching the office. If a worker falls ill at work, is taken home or to hospital, and dies within 48 hours despite treatment, this rule may still apply. What matters most is where the person was at the moment of illness, not where they ultimately die. Some short videos wrongly claim that “staying at work guarantees compensation”; in reality, those crucial first few minutes after falling ill — when prompt medical care is sought — are what truly determine the outcome. Additionally, the 48‑hour limit is strict: any case where treatment is delayed beyond this period does not qualify. **Source summary:** Hurrying to the office when you suddenly feel unwell won’t earn you any extra compensation. To be classified as a workplace injury, the incident must occur during working hours and at the workplace; if it happens on the way to work before you even arrive, it doesn’t qualify. Cases where medical treatment is delayed past 48 hours also don’t count. Those few extra minutes spent trying to meet the criteria can actually lower your chances of survival. **Low-ROI detour:** Move “Don’t believe the myth that “staying at work counts as a workplace injury”: if you suddenly feel unwell, call 120 first — don’t rush to clock in.” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Hurrying to the office when you suddenly feel unwell won’t earn you any extra compensation. To be classified as a workplace injury, the incident must occur during working hours and at the workplace; if it happens on the way to work before you even arrive, it doesn’t qualify. Cases where medical treatment is delayed past 48 hours also don’t count. Those few extra minutes spent trying to meet the criteria can actually lower your chances of survival.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** 工伤保险条例第十五条第一款第（一）项：「在工作时间和工作岗位，突发疾病死亡或者在48小时之内经抢救无效死亡的」视同工伤; [第十四条第（六）项只把上下班途中「受到非本人主要责任的交通事故或者城市轨道交通、客运轮渡、火车事故伤害的」列为工伤，途中突发疾病不在其中.](https://www.gov.cn/gongbao/content/2011/content_1778064.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/19-%E5%9C%A8%E8%81%8C%E7%A6%BB%E8%81%8C%E5%92%8C%E5%B7%A5%E4%BC%A4.md --- ### 19-013 — Even if the employer fails to enroll you in workers’ compensation insurance, you still qualify for full benefits paid entirely by the employer at the same rates Original title: 单位没给你交工伤保险，工伤待遇一样有，由单位按同样的标准全额出 **Source text (English):** ### 13. Even if the employer fails to enroll you in workers’ compensation insurance, you still qualify for full benefits paid entirely by the employer at the same rates - Cost: There’s no direct cost to you. However, if the employer refuses to comply, you’ll need to pursue arbitration or even litigation, which can take several months. The difficulty lies in having to stay actively involved throughout this lengthy process. - In plain terms: Even if your employer does not enroll you in workers’ compensation insurance, you are still entitled to all related benefits. Those benefits must then be paid in full by the employer, using the same coverage items and payment standards as if insurance had been purchased. Failure to enroll is penalized: the employer must retroactively pay premiums plus a daily late fee of 0.05%, and may face fines equal to 1–3 times the unpaid amount. The claim “the company can’t compensate you because it didn’t buy insurance” is simply untrue. - Benefit: Statutory rules clearly state that when an employer neglects to enroll an employee in workers’ compensation insurance, any resulting workplace injuries must be compensated by that employer itself, using identical coverage items and payment amounts mandated by law. In other words, the employer bears the entire financial burden without exception. - Evidence grade: A - Sources: Regulation on Work-Related Injury Insurance Article 62, Paragraph 2: "If an employee of an employer who is required to participate in work-related injury insurance in accordance with the provisions of these Regulations but has not participated in work-related injury insurance suffers a work-related injury, the employer shall pay the fees in accordance with the work-related injury insurance benefits items and standards stipulated in these Regulations." Paragraph 1 of the same article: Ordered to participate within a time limit and make supplementary payments. "From the date of overdue payment, a late payment fee of 0.05% shall be charged on a daily basis; If payment is still not made within the time limit, a fine of not less than 1 time but not more than 3 times the amount of unpaid amount will be imposed. - Notes: “The company can’t pay compensation because it didn’t purchase workers’ compensation insurance” is one of the most common false statements encountered in such cases. While non‑enrollment brings penalties for the employer, it does not reduce your right to receive full compensation. **Original text (Chinese):** ### 13. 单位没给你交工伤保险，工伤待遇一样有，由单位按同样的标准全额出 - 成本：不花钱。单位不认的，就要走仲裁甚至打官司，几个月起步。难在这几个月要一直跟着办。 - 说人话：单位没给你交工伤保险，工伤待遇一样有。只是改成由单位按同样的项目和标准全额付，一分不少。没参保是对单位加罚：责令补缴、按日加收万分之五滞纳金，逾期还要罚欠缴额的 1 到 3 倍。「公司没买工伤险所以赔不了」是假话。 - 收益：条例明写：没给员工交工伤保险的单位，员工出了工伤，由这家单位按条例规定的项目和标准把钱付出来。该给哪几笔、每笔给多少，和交了保险的完全一样，只是改成单位自己掏 - 证据等级：A - 来源：工伤保险条例第六十二条第二款：「依照本条例规定应当参加工伤保险而未参加工伤保险的用人单位职工发生工伤的，由该用人单位按照本条例规定的工伤保险待遇项目和标准支付费用。」同条第一款：责令限期参加、补缴，「自欠缴之日起，按日加收万分之五的滞纳金；逾期仍不缴纳的，处欠缴数额1倍以上3倍以下的罚款」. - 备注：「公司没给你买工伤险，所以赔不了」是这类事里最常见的一句假话。没参保只会让单位被加罚，你的待遇不减。 **Evidence:** A. “The company can’t pay compensation because it didn’t purchase workers’ compensation insurance” is one of the most common false statements encountered in such cases. While non‑enrollment brings penalties for the employer, it does not reduce your right to receive full compensation. **Source summary:** Even if your employer does not enroll you in workers’ compensation insurance, you are still entitled to all related benefits. Those benefits must then be paid in full by the employer, using the same coverage items and payment standards as if insurance had been purchased. Failure to enroll is penalized: the employer must retroactively pay premiums plus a daily late fee of 0.05%, and may face fines equal to 1–3 times the unpaid amount. The claim “the company can’t compensate you because it didn’t buy insurance” is simply untrue. **Low-ROI detour:** Move “Even if the employer fails to enroll you in workers’ compensation insurance, you still qualify for full benefits paid entirely by the employer at the same rates” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Even if your employer does not enroll you in workers’ compensation insurance, you are still entitled to all related benefits. Those benefits must then be paid in full by the employer, using the same coverage items and payment standards as if insurance had been purchased. Failure to enroll is penalized: the employer must retroactively pay premiums plus a daily late fee of 0.05%, and may face fines equal to 1–3 times the unpaid amount. The claim “the company can’t compensate you because it didn’t buy insurance” is simply untrue.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** 工伤保险条例第六十二条第二款：「依照本条例规定应当参加工伤保险而未参加工伤保险的用人单位职工发生工伤的，由该用人单位按照本条例规定的工伤保险待遇项目和标准支付费用。」同条第一款：责令限期参加、补缴，「自欠缴之日起，按日加收万分之五的滞纳金; [逾期仍不缴纳的，处欠缴数额1倍以上3倍以下的罚款」.](https://www.gov.cn/gongbao/content/2011/content_1778064.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/19-%E5%9C%A8%E8%81%8C%E7%A6%BB%E8%81%8C%E5%92%8C%E5%B7%A5%E4%BC%A4.md --- ### 19-014 — After injuries stabilize, undergo a work capacity assessment; disability grades translate directly into compensation Original title: 伤情稳定后去做劳动能力鉴定，伤残等级直接换算成钱 **Source text (English):** ### 14. After injuries stabilize, undergo a work capacity assessment; disability grades translate directly into compensation - Cost: There is no monetary cost. However, completing the work capacity assessment process takes some time. - In plain terms: Once injuries have stabilized, a work capacity assessment can be done, and the resulting disability grade translates directly into compensation. One-time disability benefits are calculated based on the individual’s own salary: Grade 5 equals 18 months’ salary, Grade 6 equals 16 months’, Grade 7 equals 13 months’, Grade 8 equals 11 months’, Grade 9 equals 9 months’, and Grade 10 equals 7 months’. Before the assessment results are finalized, do not sign any “one-time settlement” agreements. - Benefit: One-time disability benefits are paid out as a lump sum, calculated based on the individual’s own salary and their disability grade. For Grade 5, this equals 18 months’ salary; for Grade 6, 16 months’; for Grade 7, 13 months’; for Grade 8, 11 months’; for Grade 9, 9 months’; and for Grade 10, 7 months’. - Evidence grade: A - Sources: Regulation on Work-Related Injury Insurance Article 21 "If a disability exists after treatment and the injury is relatively stable, affecting the ability to work, a labor ability appraisal shall be carried out"; Article 22 "Labor dysfunction is divided into ten disability levels, the most severe is level one, and the lightest is level ten"; Article 36 Levels 5 and 6 benefits (one-time disability subsidy 18/16 months of personal salary, monthly disability allowance is 70%/60% of personal salary); Article 37 Level 7 to 10 benefits (13/11/9/7 months personal salary). - Notes: Workers with Grades 5 and 6 retain their employment status and continue to receive disability allowances each month from their employer. For those with Grades 7 through 10, upon contract expiration or voluntary termination, two additional payments apply: a one-time work injury medical allowance paid by the fund, and a one-time disability employment allowance paid by the employer; exact amounts are set by provincial regulations. Before the assessment results are finalized, do not sign any “one-time settlement” agreements. **Original text (Chinese):** ### 14. 伤情稳定后去做劳动能力鉴定，伤残等级直接换算成钱 - 成本：不花钱。走一次劳动能力鉴定的流程，前后要等一段时间。 - 说人话：伤情稳定之后去做劳动能力鉴定，等级直接换算成钱。一次性伤残补助金按本人工资算：五级 18 个月、六级 16 个月、七级 13 个月、八级 11 个月、九级 9 个月、十级 7 个月。鉴定结果出来之前，不要签「一次性了结」的协议。 - 收益：一次性伤残补助金按伤残等级折算成几个月的工资，一次付清。五级 18 个月、六级 16 个月、七级 13 个月的本人工资。八级 11 个月、九级 9 个月、十级 7 个月的本人工资 - 证据等级：A - 来源：工伤保险条例第二十一条「经治疗伤情相对稳定后存在残疾、影响劳动能力的，应当进行劳动能力鉴定」；第二十二条「劳动功能障碍分为十个伤残等级，最重的为一级，最轻的为十级」；第三十六条五、六级待遇（一次性伤残补助金 18/16 个月本人工资，按月伤残津贴为本人工资的 70%/60%）；第三十七条七至十级待遇（13/11/9/7 个月本人工资）. - 备注：五级、六级保留劳动关系，人还算这家单位的员工，按月拿伤残津贴。七到十级的人，合同到期或者自己提出解除时，另有两笔钱：一次性工伤医疗补助金由基金出，一次性伤残就业补助金由单位出，给多少由省里定。鉴定结果出来之前不要签「一次性了结」的协议。 **Evidence:** A. Workers with Grades 5 and 6 retain their employment status and continue to receive disability allowances each month from their employer. For those with Grades 7 through 10, upon contract expiration or voluntary termination, two additional payments apply: a one-time work injury medical allowance paid by the fund, and a one-time disability employment allowance paid by the employer; exact amounts are set by provincial regulations. Before the assessment results are finalized, do not sign any “one-time settlement” agreements. **Source summary:** Once injuries have stabilized, a work capacity assessment can be done, and the resulting disability grade translates directly into compensation. One-time disability benefits are calculated based on the individual’s own salary: Grade 5 equals 18 months’ salary, Grade 6 equals 16 months’, Grade 7 equals 13 months’, Grade 8 equals 11 months’, Grade 9 equals 9 months’, and Grade 10 equals 7 months’. Before the assessment results are finalized, do not sign any “one-time settlement” agreements. **Low-ROI detour:** Move “After injuries stabilize, undergo a work capacity assessment; disability grades translate directly into compensation” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Once injuries have stabilized, a work capacity assessment can be done, and the resulting disability grade translates directly into compensation. One-time disability benefits are calculated based on the individual’s own salary: Grade 5 equals 18 months’ salary, Grade 6 equals 16 months’, Grade 7 equals 13 months’, Grade 8 equals 11 months’, Grade 9 equals 9 months’, and Grade 10 equals 7 months’. Before the assessment results are finalized, do not sign any “one-time settlement” agreements.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** 工伤保险条例第二十一条「经治疗伤情相对稳定后存在残疾、影响劳动能力的，应当进行劳动能力鉴定」; 第二十二条「劳动功能障碍分为十个伤残等级，最重的为一级，最轻的为十级」; 第三十六条五、六级待遇（一次性伤残补助金 18/16 个月本人工资，按月伤残津贴为本人工资的 70%/60%）; [第三十七条七至十级待遇（13/11/9/7 个月本人工资）.](https://www.gov.cn/gongbao/content/2011/content_1778064.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/19-%E5%9C%A8%E8%81%8C%E7%A6%BB%E8%81%8C%E5%92%8C%E5%B7%A5%E4%BC%A4.md --- ### 19-015 — Three types of compensation for work-related deaths: funeral allowance, survivor’s pension, and one-time death benefit Original title: 工亡的三笔钱要分清：丧葬补助金、供养亲属抚恤金、一次性工亡补助金 **Source text (English):** ### 15. Three types of compensation for work-related deaths: funeral allowance, survivor’s pension, and one-time death benefit - Cost: No cost involved; only a set of administrative procedures are required. - In plain terms: There are three distinct payments related to work-related deaths — don’t focus on just one of them. The funeral allowance equals six months of the average monthly wage of local workers from the previous year. The survivor’s pension is paid monthly based on the deceased worker’s wage: 40% goes to the spouse, while other eligible dependents each receive 30% of that wage. The one-time death benefit is a fixed amount nationwide: it equals 20 times the per capita disposable income of urban residents across China in the prior year. - Benefit: Three separate payments are provided for work-related deaths. First, the funeral allowance equals six months of the average monthly wage of workers in the relevant regional insurance pool. Second, the survivor’s pension is paid monthly at rates set relative to the deceased worker’s wage: 40% for the spouse, 30% for each other eligible dependent. Third, the one-time death benefit is a single nationwide amount equal to 20 times the per capita disposable income of urban residents in China from the previous year, with no regional variations. For deaths occurring in 2026, this benefit totals roughly 1.13 million yuan (1,130,040 yuan), calculated as 56,502 yuan — the prior year’s per capita disposable income for urban residents — multiplied by 20. - Evidence grade: A - Sources:Regulation on Work-Related Injury Insurance Article 39: "(1) The funeral subsidy shall be the average monthly salary of employees in the previous year in the coordinated area for 6 months; (2) The dependent relatives' pension shall be paid according to a certain proportion of the employee's own salary to the relatives of the employee who died on the job who provided the main source of livelihood and was unable to work. The standards are: 40% per month for spouses, 30% per month for each other relative, and 10% per month for the elderly or orphans alone. (3) The one-time work-related death benefit standard is 20 times the national per capita disposable income of urban residents in the previous year. ". ; National Bureau of Statistics of China (2026). Resident income and consumption expenditure in 2025. - Notes: The one-time death benefit is standardized nationwide, and its exact amount updates each year based on data released by China’s National Bureau of Statistics. When negotiating compensation, claims citing “lower local standards in our region” are not valid. **Original text (Chinese):** ### 15. 工亡的三笔钱要分清：丧葬补助金、供养亲属抚恤金、一次性工亡补助金 - 成本：不花钱，办一套手续。 - 说人话：因工死亡是三笔钱，别只谈其中一笔。丧葬补助金是当地上年度职工月平均工资的 6 个月。供养亲属抚恤金按死者本人工资按月发，配偶每月 40%，其他亲属每人每月 30%。一次性工亡补助金是上一年度全国城镇居民人均可支配收入的 20 倍，全国就这一个数。 - 收益：因工死亡的钱分三笔。第一笔是丧葬补助金，金额是参保所在地区（统筹地区）上年度职工月平均工资的 6 个月。第二笔是供养亲属抚恤金，按死者本人工资按月发，配偶每月 40%，其他亲属每人每月 30%。第三笔是一次性工亡补助金，金额是上一年度全国城镇居民人均可支配收入的 20 倍，全国只有这一个数，不分地区。2026 年因工死亡的，这一笔是约 113 万元（1130040 元）。算法是上一年度全国城镇居民人均可支配收入 56502 元乘以 20。 - 证据等级：A - 来源：工伤保险条例第三十九条：「（一）丧葬补助金为6个月的统筹地区上年度职工月平均工资；（二）供养亲属抚恤金按照职工本人工资的一定比例发给由因工死亡职工生前提供主要生活来源、无劳动能力的亲属。标准为：配偶每月40%，其他亲属每人每月30%，孤寡老人或者孤儿每人每月在上述标准的基础上增加10%……（三）一次性工亡补助金标准为上一年度全国城镇居民人均可支配收入的20倍。」. ；国家统计局 (2026). 2025 年居民收入和消费支出情况. - 备注：一次性工亡补助金全国统一，金额每年随国家统计局公布的数据更新。谈赔偿时不接受「我们这边地方标准低」的说法。 **Evidence:** A. The one-time death benefit is standardized nationwide, and its exact amount updates each year based on data released by China’s National Bureau of Statistics. When negotiating compensation, claims citing “lower local standards in our region” are not valid. **Source summary:** There are three distinct payments related to work-related deaths — don’t focus on just one of them. The funeral allowance equals six months of the average monthly wage of local workers from the previous year. The survivor’s pension is paid monthly based on the deceased worker’s wage: 40% goes to the spouse, while other eligible dependents each receive 30% of that wage. The one-time death benefit is a fixed amount nationwide: it equals 20 times the per capita disposable income of urban residents across China in the prior year. **Low-ROI detour:** Move “Three types of compensation for work-related deaths: funeral allowance, survivor’s pension, and one-time death benefit” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “There are three distinct payments related to work-related deaths — don’t focus on just one of them. The funeral allowance equals six months of the average monthly wage of local workers from the previous year. The survivor’s pension is paid monthly based on the deceased worker’s wage: 40% goes to the spouse, while other eligible dependents each receive 30% of that wage. The one-time death benefit is a fixed amount nationwide: it equals 20 times the per capita disposable income of urban residents across China in the prior year.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** 工伤保险条例第三十九条：「（一）丧葬补助金为6个月的统筹地区上年度职工月平均工资; [（二）供养亲属抚恤金按照职工本人工资的一定比例发给由因工死亡职工生前提供主要生活来源、无劳动能力的亲属。标准为：配偶每月40%，其他亲属每人每月30%，孤寡老人或者孤儿每人每月在上述标准的基础上增加10%……（三）一次性工亡补助金标准为上一年度全国城镇居民人均可支配收入的20倍。」.](https://www.gov.cn/gongbao/content/2011/content_1778064.htm); [国家统计局 (2026). 2025 年居民收入和消费支出情况.](https://www.stats.gov.cn/sj/zxfbhjd/202601/t20260119_1962321.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/19-%E5%9C%A8%E8%81%8C%E7%A6%BB%E8%81%8C%E5%92%8C%E5%B7%A5%E4%BC%A4.md --- ### 19-016 — If you’ve been bullied, insulted, or mistreated at work for a long time, don’t just endure it: document everything as evidence, then take action based on the nature of the abuse. Original title: 在单位长期被欺负、辱骂、刁难，别硬扛：先记下来留证据，再按性质走投诉、报警或者仲裁 **Source text (English):** ### 16. If you’ve been bullied, insulted, or mistreated at work for a long time, don’t just endure it: document everything as evidence, then take action based on the nature of the abuse. - Cost: There’s no monetary cost. However, it does take time to record details such as dates, witnesses, exact quotes from the abuser, and to keep original screenshots and emails. Legal proceedings like arbitration or lawsuits can last several months. Changing jobs is the most costly option; you must weigh these factors yourself. - In plain terms: Employees who experience workplace bullying have a roughly 60% higher risk of developing heart disease or having a stroke, and this risk rises with the severity of the bullying. After several years, they are also about twice as likely to entertain suicidal thoughts compared to their peers. Being constantly insulted and mistreated is far from a minor inconvenience that can simply be “tolerated.” - Benefit: From a health perspective: three Swedish and Danish cohorts comprising 79,201 working adults aged 18–65 were studied over an average of 12.4 years. At baseline, none had cardiovascular disease; 9% reported having experienced workplace bullying in the previous year. Those who endured bullying faced a 59% higher risk of developing cardiovascular disease (coronary heart disease or cerebrovascular disease; HR 1.59, 95% CI 1.28–1.98). Individuals subjected to workplace violence faced a 25% higher risk (HR 1.25, 95% CI 1.12–1.40); both risks increased with the frequency of abuse. A Norwegian nationwide survey of 1,846 workers, followed over three rounds of testing spaced two to three years apart, found that bullied individuals were roughly twice as likely to develop suicidal thoughts (OR 2.05, 95% CI 1.08–3.89). Conversely, people with prior suicidal thoughts did not later become more prone to bullying. From a legal standpoint: China currently lacks specific legislation addressing “workplace bullying”; actions must be evaluated against existing laws. Employers found guilty of insults, corporal punishment, physical assault, unlawful searches, or unlawful detention of workers face administrative penalties and must compensate for any harm; criminal acts incur further legal consequences. If an employer uses violence or threats to compel work, employees may terminate their contracts immediately without notice and are entitled to financial compensation. Employers must also implement measures to prevent and curb sexual harassment by leveraging authority or hierarchical relationships; victims may seek civil redress from harassers. Labor arbitration cases are resolved within 45 days of acceptance, with a possible extension of 15 days for complex cases. - Evidence grade: B - Sources:Xu T et al. (2019). Workplace bullying and workplace violence as risk factors for cardiovascular disease: a multi-cohort study. European Heart Journal. Norwegian Study. American Journal of Public Health. ; National People's Congress Standing Committee (2007). Labor Contract Law (Article 38, Paragraph 2, Article 46, Article 88). ; National People's Congress (2020). Civil Code (Article 1010). Full text reprinted in Supreme People's Procuratorate of China ; National People's Congress Standing Committee (revised in 2022). Law on the Protection of Women's Rights and Interests (Article 25). ; Standing Committee of the National People's Congress (2007). Labor Dispute Mediation and Arbitration Law (Article 43). Full text reprinted by Ankang Human Resources and Social Security Bureau - Notes: This grade is assigned because the health data derive from observational studies rather than randomized controlled trials, and “bullying” was self-reported by participants. This guidance does not advocate quitting a job at the first sign of mistreatment; the personal cost of changing jobs must be considered. Four practical steps can be taken: first, begin documenting incidents immediately; refer to Section 8, Item 41 for guidance on recording audio evidence. Second, submit written complaints through official internal channels and retain proof of such submissions. Third, if physical assault, unlawful confinement, or public humiliation occurs, contact law enforcement. Fourth, if forced to leave due to unpaid wages or lack of social insurance contributions, follow Section 7 (“Do not voluntarily resign”) and Section 8 (“Preserve evidence prior to leaving”) of this chapter. For details on calculating compensation, see Section 4 (“Calculate your entitlements after layoffs”). Mere neglect, exclusion, or minor mistreatment rarely violate any specific statutes; in such cases, internal complaints, job transfers, or changing employers are the primary remedies. Arbitration proceedings may take up to 60 days, while civil lawsuits typically require at least six months; legal fees must be borne by the plaintiff. If the situation becomes unbearable, call 12356 as outlined in Section 1, Item 25. **Original text (Chinese):** ### 16. 在单位长期被欺负、辱骂、刁难，别硬扛：先记下来留证据，再按性质走投诉、报警或者仲裁 - 成本：不花钱。要花时间记录：日期、在场的人、对方原话，聊天截图和邮件留原件。走仲裁、打官司要花几个月。换工作的代价最高，走不走由你自己算。 - 说人话：在单位被欺负的人，后来得心脏病、中风的风险高约六成，被欺负得越多风险越高。被欺负的人几年后冒出自杀念头的几率约是别人的两倍。挨骂受气不是忍一忍就过去的小事。 - 收益：健康上，瑞典和丹麦三个队列合起来，共 79,201 名 18 到 65 岁的在职者。他们起初都没有心血管病，平均跟踪 12.4 年。9% 的人说过去一年在单位被欺负过。被欺负的人得心血管病（冠心病和脑血管病）的风险高约 59%（HR 1.59，95% CI 1.28–1.98）。在单位遭遇过暴力的，高约 25%（HR 1.25，1.12–1.40）。两种都是遭遇越多，风险越高。挪威一项全国随机抽样的跟踪调查，1846 名在职者，隔两到三年测一次，共测三次。被欺负的人后来出现自杀念头的几率约是别人的 2 倍（OR 2.05，95% CI 1.08–3.89）。反过来，先有自杀念头的人，后来并不更容易被欺负。法律上，我国没有专门管「职场霸凌」的法律，要按具体行为对号。单位侮辱、体罚、殴打、非法搜查或者拘禁劳动者的，要受行政处罚，造成损害要赔偿，构成犯罪的追究刑事责任。单位用暴力、威胁强迫你干活的，你可以立即解除合同，不用事先通知，还能拿经济补偿。单位要采取措施，预防和制止有人利用职权、上下级关系实施性骚扰。受害人可以要求骚扰的人承担民事责任。劳动仲裁从受理那天算起 45 日内结案，复杂的最多再延 15 日。 - 证据等级：B - 来源：Xu T 等 (2019). Workplace bullying and workplace violence as risk factors for cardiovascular disease: a multi-cohort study. European Heart Journal. ；Nielsen MB, Nielsen GH, Notelaers G, Einarsen S (2015). Workplace Bullying and Suicidal Ideation: A 3-Wave Longitudinal Norwegian Study. American Journal of Public Health. ；全国人大常委会 (2007). 劳动合同法（第三十八条第二款、第四十六条、第八十八条）. ；全国人大 (2020). 民法典（第一千零一十条）. 最高人民检察院转载全文 ；全国人大常委会 (2022 年修订). 妇女权益保障法（第二十五条）. ；全国人大常委会 (2007). 劳动争议调解仲裁法（第四十三条）. 安康市人社局转载全文 - 备注：定 B 的理由：健康数字来自跟踪记录，不是分组实验，「被欺负」是本人自己报的。能先做的有四步。第一步，从今天起记录，录音见第 8 节第 41 条（录音）。第二步，按单位内部渠道书面反映，留下反映过的记录。第三步，被打、被关、被当众侮辱的，报警。第四步，因为欠薪、不缴社保被逼走的，按本节第 7 条（别签主动辞职）和第 8 条（离职前存证据）来办。经济补偿怎么算，见本节第 4 条（被裁先算清 N）。单纯的冷落、排挤、刁难，多数对不上哪一条法律，能走的主要是内部投诉、调岗和换工作。仲裁从受理起最长 60 天，打官司一审 6 个月起，律师费自己出。已经撑不住了，先打 12356，见第 1 节第 25 条（12356）。不主张一受气就辞职，换工作的代价由你自己算。 **Evidence:** B. This grade is assigned because the health data derive from observational studies rather than randomized controlled trials, and “bullying” was self-reported by participants. This guidance does not advocate quitting a job at the first sign of mistreatment; the personal cost of changing jobs must be considered. Four practical steps can be taken: first, begin documenting incidents immediately; refer to Section 8, Item 41 for guidance on recording audio evidence. Second, submit written complaints through official internal channels and retain proof of such submissions. Third, if physical assault, unlawful confinement, or public humiliation occurs, contact law enforcement. Fourth, if forced to leave due to unpaid wages or lack of social insurance contributions, follow Section 7 (“Do not voluntarily resign”) and Section 8 (“Preserve evidence prior to leaving”) of this chapter. For details on calculating compensation, see Section 4 (“Calculate your entitlements after layoffs”). Mere neglect, exclusion, or minor mistreatment rarely violate any specific statutes; in such cases, internal complaints, job transfers, or changing employers are the primary remedies. Arbitration proceedings may take up to 60 days, while civil lawsuits typically require at least six months; legal fees must be borne by the plaintiff. If the situation becomes unbearable, call 12356 as outlined in Section 1, Item 25. **Source summary:** Employees who experience workplace bullying have a roughly 60% higher risk of developing heart disease or having a stroke, and this risk rises with the severity of the bullying. After several years, they are also about twice as likely to entertain suicidal thoughts compared to their peers. Being constantly insulted and mistreated is far from a minor inconvenience that can simply be “tolerated.” **Low-ROI detour:** Move “If you’ve been bullied, insulted, or mistreated at work for a long time, don’t just endure it: document everything as evidence, then take action based on the nature of the abuse.” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Employees who experience workplace bullying have a roughly 60% higher risk of developing heart disease or having a stroke, and this risk rises with the severity of the bullying. After several years, they are also about twice as likely to entertain suicidal thoughts compared to their peers. Being constantly insulted and mistreated is far from a minor inconvenience that can simply be “tolerated.”” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-025; 08-041; 19-004 **Source links:** [Xu T 等 (2019). Workplace bullying and workplace violence as risk factors for cardiovascular disease: a multi-cohort study. European Heart Journal.](https://doi.org/10.1093/eurheartj/ehy683); [Nielsen MB, Nielsen GH, Notelaers G, Einarsen S (2015). Workplace Bullying and Suicidal Ideation: A 3-Wave Longitudinal Norwegian Study. American Journal of Public Health.](https://doi.org/10.2105/AJPH.2015.302855); [全国人大常委会 (2007). 劳动合同法（第三十八条第二款、第四十六条、第八十八条）.](https://www.gov.cn/gongbao/content/2007/content_711013.htm); [全国人大 (2020). 民法典（第一千零一十条）. 最高人民检察院转载全文](https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml); [全国人大常委会 (2022 年修订). 妇女权益保障法（第二十五条）.](https://flk.npc.gov.cn/detail?id=ff808181841257210184281512de0eec); [全国人大常委会 (2007). 劳动争议调解仲裁法（第四十三条）. 安康市人社局转载全文](https://rsj.ankang.gov.cn/Content-2150407.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/19-%E5%9C%A8%E8%81%8C%E7%A6%BB%E8%81%8C%E5%92%8C%E5%B7%A5%E4%BC%A4.md --- ### 19-017 — When you leave a job, ask the employer for a termination certificate stating contract term, separation date, position, and years of service Original title: 离职时找单位要一份离职证明，写明合同期限、离职日期、岗位和工作年限 **Source text (English):** ### 17. When you leave a job, ask the employer for a termination certificate stating contract term, separation date, position, and years of service - Cost: No cost. Ask in person before you go, or send a written message and keep proof you asked. The hard part is asking when relations are bad. If the employer stalls, complaints or arbitration can take weeks to months. - In plain terms: Whether you were dismissed, the contract expired, or you resigned, the employer must give you a termination certificate when you leave and transfer your personnel file and social insurance within 15 days. The certificate must state contract term, separation date, position, and how many years you worked there. You need it for unemployment registration. If the employer refuses, labor authorities order correction and must compensate any loss they caused. - Benefit: The Labor Contract Law requires the employer to issue a certificate when the contract is terminated or ended. The rule does not depend on who initiated it — non-renewal, resignation, or dismissal all count. The employer must also complete personnel file and social insurance transfer within 15 days. The implementing regulations require four items on the certificate: contract term, date of termination or end, job position, and years of service at the unit. The Unemployment Insurance Regulations require laid-off workers to take the employer’s certificate to the social insurance agency promptly for unemployment registration. Unemployment benefits start from the date of unemployment registration. If the employer does not issue a written certificate, the labor administration orders correction. If you suffer loss, the employer must pay damages. The law also provides that a new employer who hires someone still bound to a former employer and causes loss to the former employer bears joint and several liability. The termination certificate is written proof that you and the former employer have ended the relationship (nationwide). - Evidence grade: A - Sources: National People's Congress Standing Committee (2012 amendment). Labor Contract Law (Articles 50, 89, 91). ; State Council of China (2008). Regulations for the Implementation of the Labor Contract Law (State Council of China Decree No. 535 State Council of China (1999). Unemployment Insurance Regulations (State Council of China Order No. 258, Article 16). ; National People’s Congress Standing Committee (2007). Labor Dispute Mediation and Arbitration Law (Articles 2, 27, 43, 53). ; State Council of China (2004). Regulations on Labor and Social Security Supervision (State Council of China Order No. 423, Article 17). ; State Council of China (2006). Measures for the payment of litigation fees (State Council of China Order No. 481, Articles 6, 13, and 29). - Notes: The law does not tie issuing the certificate to completing handover; economic compensation is paid after handover is done. If the employer drags its feet, send one more written demand. If still no certificate, call 12333 or complain to labor inspection at the human resources bureau. Complaints are free; after a case is opened, investigation must finish within 60 working days, extendable 30 days for complex cases. To claim damages from the employer, use labor arbitration — also free — within one year. After acceptance, arbitration closes within 45 days, extendable 15 days. You must prove the loss yourself, for example delayed unemployment registration or a new employer refusing you for lack of proof. If you disagree with the award, go to court; ordinary first-instance procedure starts at six months. Labor dispute court fees are 10 yuan per case; attorney fees are not litigation costs and you pay yourself. The four required items do not include reason for leaving. If the certificate says “voluntary resignation for personal reasons” and that is false, object on the spot — see this section item 7 (do not sign voluntary resignation). How to claim unemployment insurance: Section 7, item 1. **Original text (Chinese):** ### 17. 离职时找单位要一份离职证明，写明合同期限、离职日期、岗位和工作年限 - 成本：不花钱。走之前当面要，或者发一条书面消息要，留下要过的记录。难在关系闹僵了还得开这个口。单位拖着不给，就要投诉或者申请仲裁，前后几十天到几个月。 - 说人话：不管是被辞退、合同到期还是自己辞职，单位都要在你离职时给一份离职证明，并在 15 天内转走档案和社保。证明上要写合同期限、离职日期、岗位和在这家干了几年。办失业登记要用它。单位不给，劳动部门会责令改正，害你受了损失还要赔。 - 收益：劳动合同法规定，单位要在解除或者终止劳动合同时出具证明。法条不分是谁提出的，合同到期不续、你自己辞职、被辞退都在内。单位还要在 15 日内为你办好档案和社会保险关系的转移手续。实施条例规定证明上要写四样：劳动合同期限、解除或者终止的日期、工作岗位、在本单位的工作年限。失业保险条例规定，职工失业后要拿着单位出具的这份证明，及时去社保经办机构办失业登记。失业保险金从办失业登记那天起算。单位不出书面证明的，由劳动行政部门责令改正。给你造成损害的，单位要赔。法律另外规定，新单位招了还没和原单位解除合同的人，给原单位造成损失的，要承担连带赔偿责任。离职证明就是你已经和原单位解除合同的书面凭据（全国） - 证据等级：A - 来源：全国人大常委会 (2012 修正). 劳动合同法（第五十、八十九、九十一条）. ；国务院 (2008). 劳动合同法实施条例（国务院令第 535 号，第二十四条）. ；国务院 (1999). 失业保险条例（国务院令第 258 号，第十六条）. ；全国人大常委会 (2007). 劳动争议调解仲裁法（第二、二十七、四十三、五十三条）. ；国务院 (2004). 劳动保障监察条例（国务院令第 423 号，第十七条）. ；国务院 (2006). 诉讼费用交纳办法（国务院令第 481 号，第六、十三、二十九条）. - 备注：法条没有把出证明和工作交接挂在一起，交接办完才付的是经济补偿。单位拖着不给，先发书面消息再要一次。再不给，就打 12333 或者去人社局劳动监察投诉。投诉不收费，立案后 60 个工作日内查完，复杂的可以再延 30 个工作日。要单位赔损失的，走劳动仲裁，也不收费，要在 1 年内申请。仲裁受理后 45 日内结案，最多再延 15 日。损失要你自己拿证据证明，比如因为没有证明耽误了失业登记、被新单位拒收。不服裁决再去法院，一审普通程序 6 个月起。法院收的劳动争议受理费每件 10 元，律师费不在诉讼费用里，要自己出。条例要求写的四样里没有离职原因。证明上写了「个人原因主动辞职」而事实不是这样，当场提出来，理由见本节第 7 条（别签主动辞职）。失业保险金怎么领，见第 7 节第 1 条（失业保险金）。 **Evidence:** A. The law does not tie issuing the certificate to completing handover; economic compensation is paid after handover is done. If the employer drags its feet, send one more written demand. If still no certificate, call 12333 or complain to labor inspection at the human resources bureau. Complaints are free; after a case is opened, investigation must finish within 60 working days, extendable 30 days for complex cases. To claim damages from the employer, use labor arbitration — also free — within one year. After acceptance, arbitration closes within 45 days, extendable 15 days. You must prove the loss yourself, for example delayed unemployment registration or a new employer refusing you for lack of proof. If you disagree with the award, go to court; ordinary first-instance procedure starts at six months. Labor dispute court fees are 10 yuan per case; attorney fees are not litigation costs and you pay yourself. The four required items do not include reason for leaving. If the certificate says “voluntary resignation for personal reasons” and that is false, object on the spot — see this section item 7 (do not sign voluntary resignation). How to claim unemployment insurance: Section 7, item 1. **Source summary:** Whether you were dismissed, the contract expired, or you resigned, the employer must give you a termination certificate when you leave and transfer your personnel file and social insurance within 15 days. The certificate must state contract term, separation date, position, and how many years you worked there. You need it for unemployment registration. If the employer refuses, labor authorities order correction and must compensate any loss they caused. **Low-ROI detour:** Move “When you leave a job, ask the employer for a termination certificate stating contract term, separation date, position, and years of service” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Whether you were dismissed, the contract expired, or you resigned, the employer must give you a termination certificate when you leave and transfer your personnel file and social insurance within 15 days. The certificate must state contract term, separation date, position, and how many years you worked there. You need it for unemployment registration. If the employer refuses, labor authorities order correction and must compensate any loss they caused.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 07-001; 19-007 **Source links:** [全国人大常委会 (2012 修正). 劳动合同法（第五十、八十九、九十一条）.](https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf74d7106b3); [国务院 (2008). 劳动合同法实施条例（国务院令第 535 号，第二十四条）.](https://flk.npc.gov.cn/detail?id=ff8080816f3cbb3c016f40927caf049c); [国务院 (1999). 失业保险条例（国务院令第 258 号，第十六条）.](https://xzfg.moj.gov.cn/front/law/detail?LawID=517); [全国人大常委会 (2007). 劳动争议调解仲裁法（第二、二十七、四十三、五十三条）.](https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf64f28039d); [国务院 (2004). 劳动保障监察条例（国务院令第 423 号，第十七条）.](https://www.gov.cn/gongbao/content/2004/content_63042.htm); [国务院 (2006). 诉讼费用交纳办法（国务院令第 481 号，第六、十三、二十九条）.](https://www.gov.cn/ziliao/flfg/2006-12/29/content_483682.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/19-%E5%9C%A8%E8%81%8C%E7%A6%BB%E8%81%8C%E5%92%8C%E5%B7%A5%E4%BC%A4.md --- ### 19-018 — Before spending severance pay, check individual income tax: amounts within three times the local prior-year average employee wage are tax-free; the excess is taxed separately, not merged into that year’s salary Original title: 拿到离职补偿先看个税：当地上年职工平均工资 3 倍以内免税，超出的部分单独算，不并进当年工资 **Source text (English):** ### 18. Before spending severance pay, check individual income tax: amounts within three times the local prior-year average employee wage are tax-free; the excess is taxed separately, not merged into that year’s salary - Cost: No cost. Look up the local prior-year average employee wage, then spend a few minutes checking how the employer withheld tax. The individual income tax app shows line-by-line filing for each payment. - In plain terms: One-time compensation from ending an employment relationship is tax-free up to three times the local prior-year average employee wage. Amounts above that are taxed on their own, not added to your annual comprehensive income. If the employer lumped the whole payment into monthly wages and withheld tax that way, ask the employer first, then call 12366 for the tax bureau. - Benefit: A Ministry of Finance and State Taxation Administration circular states that one-time compensation income from terminating a labor relationship with an employer — including economic compensation, living allowances, and other subsidies — is exempt from individual income tax within three times the local prior-year average employee wage. The portion above three times is not merged into annual comprehensive income; it is taxed separately under the comprehensive income rate table. That table taxes annual amounts up to 36,000 yuan at 3%, 36,000 to 144,000 yuan at 10%, and higher brackets up to 45%. Example: if the local prior-year average employee wage is 100,000 yuan, three times is 300,000 yuan. On 360,000 yuan compensation, only the 60,000 yuan excess is taxed — 3,480 yuan. If the full 360,000 yuan were taxed under that table, tax would be 58,080 yuan. Effective 1 January 2019; no end date stated (nationwide). - Evidence grade: A - Sources: Ministry of Finance, State Administration of Taxation (2018). Notice on the transition of preferential policies after the revision of the Personal Income Tax Law (Caishui [2018] No. 164, Article 5, Item (1), Article 8, Article 9). (State Taxation Administration of China Policies and Regulations Database); Ministry of Finance, State Administration of Taxation (2023). Announcement on the continuation of the annual one-time bonus personal income tax policy (2023 No. 30). (Third, Article 9, Personal Income Tax Rate Table 1). - Notes: The same circular sets an end date for the annual one-time bonus policy, later extended to 31 December 2027. The termination-compensation rule has no end date and does not follow the bonus extension. The circular names economic compensation, living allowances, and other subsidies; it does not separately name payment in lieu of notice or damages for unlawful termination. If unsure whether those count, call 12366 locally. Which figure counts as “local prior-year average employee wage” is determined by the local tax bureau. How compensation is calculated: this section item 4 (calculate N when laid off), item 5 (no 30-day notice), item 6 (damages for unlawful termination). One-time subsidies for early retirement or internal retirement use a different formula and are not covered here. **Original text (Chinese):** ### 18. 拿到离职补偿先看个税：当地上年职工平均工资 3 倍以内免税，超出的部分单独算，不并进当年工资 - 成本：不花钱。查一下当地上年职工平均工资，再花几分钟核对单位是怎么扣的税。个人所得税 App 里能查到每笔收入的申报明细。 - 说人话：因为解除劳动合同拿到的一次性补偿，在当地上年职工平均工资 3 倍以内的部分不交个税。超出的部分单独算税，不和当年工资加在一起。单位要是把整笔并进当月工资扣了税，先找单位问清楚，再打 12366 问税务局。 - 收益：财政部和税务总局的文件规定，个人和用人单位解除劳动关系拿到的一次性补偿收入，包括经济补偿金、生活补助费和其他补助费。其中在当地上年职工平均工资 3 倍以内的部分，免征个人所得税。超过 3 倍的部分，不并入当年综合所得，单独按综合所得税率表算税。这张表全年 36000 元以内的部分税率 3%，36000 元到 144000 元的部分 10%，再往上分级加到 45%。举个例子，当地上年职工平均工资是 10 万元，3 倍就是 30 万元。拿到 36 万元补偿，只就超出的 6 万元算税，是 3480 元。同样 36 万元要是整笔都按这张表算，是 58080 元。这条从 2019 年 1 月 1 日起执行，没有写截止日期（全国） - 证据等级：A - 来源：财政部、税务总局 (2018). 关于个人所得税法修改后有关优惠政策衔接问题的通知（财税〔2018〕164 号，第五条第（一）项、第八条、第九条）. （国家税务总局政策法规库）；财政部、税务总局 (2023). 关于延续实施全年一次性奖金个人所得税政策的公告（2023 年第 30 号）. （国家税务总局政策法规库）；全国人大常委会 (2018 修正). 个人所得税法（第三、九条，个人所得税税率表一）. - 备注：同一份文件里，全年一次性奖金那项写了截止日期，后来延到 2027 年 12 月 31 日。解除劳动关系补偿这一项没写截止日期，不跟着奖金那项走。文件只点名了经济补偿金、生活补助费和其他补助费，没有单独点名代通知金和违法解除的赔偿金。这两笔算不算，拿不准就打 12366 问当地税务局。「当地上年职工平均工资」用哪个数，也以当地税务局为准。补偿本身怎么算，见本节第 4 条（被裁先算清 N）、第 5 条（没提前 30 天通知）和第 6 条（违法解除的赔偿金）。提前退休、内部退养拿的一次性补贴另有算法，不适用这一条。 **Evidence:** A. The same circular sets an end date for the annual one-time bonus policy, later extended to 31 December 2027. The termination-compensation rule has no end date and does not follow the bonus extension. The circular names economic compensation, living allowances, and other subsidies; it does not separately name payment in lieu of notice or damages for unlawful termination. If unsure whether those count, call 12366 locally. Which figure counts as “local prior-year average employee wage” is determined by the local tax bureau. How compensation is calculated: this section item 4 (calculate N when laid off), item 5 (no 30-day notice), item 6 (damages for unlawful termination). One-time subsidies for early retirement or internal retirement use a different formula and are not covered here. **Source summary:** One-time compensation from ending an employment relationship is tax-free up to three times the local prior-year average employee wage. Amounts above that are taxed on their own, not added to your annual comprehensive income. If the employer lumped the whole payment into monthly wages and withheld tax that way, ask the employer first, then call 12366 for the tax bureau. **Low-ROI detour:** Move “Before spending severance pay, check individual income tax: amounts within three times the local prior-year average employee wage are tax-free; the excess is taxed separately, not merged into that year’s salary” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “One-time compensation from ending an employment relationship is tax-free up to three times the local prior-year average employee wage. Amounts above that are taxed on their own, not added to your annual comprehensive income. If the employer lumped the whole payment into monthly wages and withheld tax that way, ask the employer first, then call 12366 for the tax bureau.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 19-004 **Source links:** [财政部、税务总局 (2018). 关于个人所得税法修改后有关优惠政策衔接问题的通知（财税〔2018〕164 号，第五条第（一）项、第八条、第九条）.](https://fgk.chinatax.gov.cn/zcfgk/c102416/c5202364/content.html); [财政部、税务总局 (2023). 关于延续实施全年一次性奖金个人所得税政策的公告（2023 年第 30 号）.](https://fgk.chinatax.gov.cn/zcfgk/c102416/c5211524/content.html); [全国人大常委会 (2018 修正). 个人所得税法（第三、九条，个人所得税税率表一）.](https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf724bd0609) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/19-%E5%9C%A8%E8%81%8C%E7%A6%BB%E8%81%8C%E5%92%8C%E5%B7%A5%E4%BC%A4.md --- ### 19-019 — When changing cities for work, transfer pension and medical-insurance records instead of withdrawing early Original title: 换城市工作时，把养老和医保关系转到新参保地，缴费年限接着累计，别办退保 **Source text (English):** ### 19. When changing cities for work, transfer pension and medical-insurance records instead of withdrawing early - Cost: The transfer is free but requires an application and processing time after enrolling in the new location. - In plain terms: Mainland Chinese social-insurance rules allow pension and employee medical-insurance histories to transfer and contribution periods to accumulate. A coverage gap can create a reimbursement waiting period. - Applicability and limits: Rules vary by age, province, enrollment type, and current policy. Confirm the process and any gap consequences with the local social-insurance office. - Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below. **Original text (Chinese):** ### 19. 换城市工作时，把养老和医保关系转到新参保地，缴费年限接着累计，别办退保 - 成本：不花钱。在新地方参保缴费以后，由新单位或你自己提出转移申请，跑一趟窗口或者网上办。养老这边前后要等几十个工作日，医保要等 15 个工作日左右。 - 说人话：换城市工作，养老和医保关系都能跟着你走，以前交的年限接着往上加。没到领养老金的年龄，不能办退保把钱取出来。医保断交超过 3 个月，到新地方可能要等最多 6 个月才能报销，所以中间别空太久。 - 收益：社会保险法规定，换个地方就业的（正式说法是跨统筹地区），养老关系随本人转移，缴费年限累计计算。职工医保也一样，关系跟着人走，年限累计计算。退休时养老金分段计算、统一支付。跨省转养老关系按国务院办公厅转发的转移接续办法办。没到领取待遇的年龄，不得终止养老关系、办理退保。社会保险法也写明个人账户不得提前支取。个人账户里的钱连本带息全部转走。单位交的那部分叫统筹基金，按你 1998 年以后各年实际缴费工资的 12% 转过去。领养老金时，按你各年的缴费工资、缴费年限和领取地各年的平均工资算。手续是在新地方参保缴费以后，由单位或你自己向新参保地书面申请。新参保地 15 个工作日内审核，原参保地接到同意接收函后 15 个工作日内办好转出。新参保地收到关系和资金后，再 15 个工作日内办结。按 2020 年的跨省通办清单，这件事要在当年底前实现跨省通办。你向转入地申请就行，不用再回转出地办。职工医保要原参保地先停保、新地方已经参保，才能申请转移。可以在国家医保服务平台网上申请，也可以去窗口。原参保地 10 个工作日内转出，新参保地 5 个工作日内转入，个人账户余额一起划过去。转之前断缴 3 个月以内的，按新地方规定补缴后不设等待期，缴费当月就能报销，中间那段也能追溯报。断缴超过 3 个月的，等待期按各地规定，原则上不超过 6 个月（全国） - 证据等级：A - 来源：全国人大常委会 (2010, 2018 修正). 社会保险法（第十四、十九、三十二条）. ；人力资源社会保障部、财政部 (2009). 城镇企业职工基本养老保险关系转移接续暂行办法（国办发〔2009〕66 号转发，第二、三、四、五、六、七、八、十一条）. ；国务院办公厅 (2020). 关于加快推进政务服务「跨省通办」的指导意见（国办发〔2020〕35 号，附件第 7 项）. ；国家医保局办公室、财政部办公厅 (2021). 基本医疗保险关系转移接续暂行办法（医保办发〔2021〕43 号，第五、六、八、九、十一、十二、十三条）. ；国家医保局 (2021). 《基本医疗保险关系转移接续暂行办法》政策解读（国家医保服务平台网址 fuwu.nhsa.gov.cn）. - 备注：跨省去的不是户口所在省，而且男的满 50 岁、女的满 40 岁，养老关系会留在原参保地。新地方只开一个临时账户，记下单位和个人的全部缴费。退休时在哪领养老金，规则是这样的。关系在户籍所在省的，在户籍地领。不在户籍地、但在关系所在地累计交满 10 年的，在当地领。都不满 10 年的，转回上一个交满 10 年的地方领。每个地方都不满 10 年的，归集到户籍地领。领取地不同，算养老金用的平均工资也不同。省内跨市怎么转，由各省自己定办法，问当地社保经办机构。已经在领养老金的人，不再转移关系。断缴之后年限怎么算、哪些资格要连续缴费，见第 7 节第 18 条（社保断缴）。不进单位、自己交社保的，见第 31 节第 11 条（灵活就业）。 **Evidence:** A. Rules vary by age, province, enrollment type, and current policy. Confirm the process and any gap consequences with the local social-insurance office. **Source summary:** Mainland Chinese social-insurance rules allow pension and employee medical-insurance histories to transfer and contribution periods to accumulate. A coverage gap can create a reimbursement waiting period. **Low-ROI detour:** Move “When changing cities for work, transfer pension and medical-insurance records instead of withdrawing early” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Mainland Chinese social-insurance rules allow pension and employee medical-insurance histories to transfer and contribution periods to accumulate. A coverage gap can create a reimbursement waiting period.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 07-018; 31-011 **Source links:** [全国人大常委会 (2010, 2018 修正). 社会保险法（第十四、十九、三十二条）.](https://www.gov.cn/guoqing/2021-10/29/content_5647616.htm); [人力资源社会保障部、财政部 (2009). 城镇企业职工基本养老保险关系转移接续暂行办法（国办发〔2009〕66 号转发，第二、三、四、五、六、七、八、十一条）.](https://www.gov.cn/zhengce/zhengceku/2009-12/29/content_8104.htm); [国务院办公厅 (2020). 关于加快推进政务服务「跨省通办」的指导意见（国办发〔2020〕35 号，附件第 7 项）.](https://www.gov.cn/zhengce/zhengceku/2020-09/29/content_5548125.htm); [国家医保局办公室、财政部办公厅 (2021). 基本医疗保险关系转移接续暂行办法（医保办发〔2021〕43 号，第五、六、八、九、十一、十二、十三条）.](https://www.gov.cn/zhengce/zhengceku/2021-11/28/content_5653856.htm); [国家医保局 (2021). 《基本医疗保险关系转移接续暂行办法》政策解读（国家医保服务平台网址 fuwu.nhsa.gov.cn）.](http://www.gov.cn/zhengce/2021-11/28/content_5653855.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/19-%E5%9C%A8%E8%81%8C%E7%A6%BB%E8%81%8C%E5%92%8C%E5%B7%A5%E4%BC%A4.md --- ## 20. Newborn Survival Guide Original chapter title: 刚出生的孩子怎么带 [← 回总目录](../README.md) 口径：婴儿死亡率与金钱。这一节只收关系到孩子能不能活下来、或者你要花多少钱的事，而且只收差别足够大、又有硬证据的。怎么哄、怎么带这些育儿细节，本书不写。出生之前和出院当天要办的事，见第 27 节。 ### 20-001 — Keep infants sleeping on their backs on a firm surface; share a room but not a bed; and do not place any soft items in the crib or bed. Original title: 让孩子仰着睡，睡硬的平面，同房不同床，床上不放任何软东西 **Source text (English):** ### 1. Keep infants sleeping on their backs on a firm surface; share a room but not a bed; and do not place any soft items in the crib or bed. - Cost: This costs nothing upfront. However, you’ll need to replace the mattress with a firm one, which may cost several hundred yuan. The real challenge is resisting pressure from older relatives to deviate from this rule. - In plain terms: Always place babies on their backs to sleep on a hard, flat surface. Parents and infants should share a room, but not the same bed. Never put pillows, blankets, bed rails, stuffed animals, or special shaped pillows in the sleeping area. Inclined cribs or baby chairs are only meant for sitting — they must never be used as a sleeping surface. In the United States alone, roughly 3,500 infants die each year from sleep-related causes. - Benefit: Each year, nearly 3,500 infants in the U.S. lose their lives to sleep-related issues, including sudden infant death syndrome, deaths of unknown cause, and accidental suffocation in bedding. The American Academy of Pediatrics recommends a safe sleep environment consisting of: infants sleeping on their backs; using a solid, non-inclined sleeping surface; sharing a room without sharing a bed; and avoiding soft bedding and overheating. Additional protective measures include breastfeeding, keeping infants away from nicotine and alcohol, ensuring all vaccinations are up to date, and offering a pacifier during sleep. - Evidence grade: A - Sources:Moon RY, Carlin RF, Hand I, Task Force on Sudden Infant Death Syndrome and the Committee on Fetus and Newborn (2022). Sleep-Related Infant Deaths: Updated 2022 Recommendations for Reducing Infant Deaths in the Sleep Environment. Pediatrics, 150(1), e2022057990. - Notes: “Do not place any soft items in the bed” means absolutely no pillows, blankets, bed rails, stuffed toys, or shaped pillows — even nursing pillows that appear perfectly safe are prohibited. Inclined cribs and baby chairs must never be used as sleeping areas. This requirement represents the biggest departure from common practice in this section, and it often requires the strongest resistance to family pressure. **Original text (Chinese):** ### 1. 让孩子仰着睡，睡硬的平面，同房不同床，床上不放任何软东西 - 成本：不花钱。床垫要换成硬的，几百元。难在要顶住长辈的说法，一直按这个来 - 说人话：让孩子脸朝上躺着睡，睡在硬的平面上。大人和孩子睡同一间房，但不睡同一张床。床上不放枕头、被子、床围、毛绒玩具和定型枕。斜着的摇篮和婴儿椅只能坐，不能当床睡。光美国每年就有约 3500 个婴儿死在睡眠里。 - 收益：美国每年约 3500 名婴儿死于睡眠相关原因。这里面包括婴儿猝死综合征、死因不明和在床上意外憋住。美国儿科学会给的安全睡眠环境是「仰卧位；使用坚实、不倾斜的睡眠表面；同房不同床；避免柔软的寝具和过热」。还有几件事也能降低风险：母乳喂养、别让孩子接触尼古丁和酒精、按时接种疫苗、使用安抚奶嘴 - 证据等级：A - 来源：Moon RY, Carlin RF, Hand I, Task Force on Sudden Infant Death Syndrome and the Committee on Fetus and Newborn (2022). Sleep-Related Infant Deaths: Updated 2022 Recommendations for Reducing Infant Deaths in the Sleep Environment. Pediatrics, 150(1), e2022057990. - 备注：「床上不放任何软东西」是指枕头、被子、床围、毛绒玩具、定型枕全都不放。看起来很安全的哺乳枕也不放。斜着的摇篮和婴儿椅不能当睡觉的地方。这一节里，这件事的差别最大，也最需要顶住长辈的压力 **Evidence:** A. “Do not place any soft items in the bed” means absolutely no pillows, blankets, bed rails, stuffed toys, or shaped pillows — even nursing pillows that appear perfectly safe are prohibited. Inclined cribs and baby chairs must never be used as sleeping areas. This requirement represents the biggest departure from common practice in this section, and it often requires the strongest resistance to family pressure. **Source summary:** Always place babies on their backs to sleep on a hard, flat surface. Parents and infants should share a room, but not the same bed. Never put pillows, blankets, bed rails, stuffed animals, or special shaped pillows in the sleeping area. Inclined cribs or baby chairs are only meant for sitting — they must never be used as a sleeping surface. In the United States alone, roughly 3,500 infants die each year from sleep-related causes. **Low-ROI detour:** Move “Keep infants sleeping on their backs on a firm surface; share a room but not a bed; and do not place any soft items in the crib or bed.” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Always place babies on their backs to sleep on a hard, flat surface. Parents and infants should share a room, but not the same bed. Never put pillows, blankets, bed rails, stuffed animals, or special shaped pillows in the sleeping area. Inclined cribs or baby chairs are only meant for sitting — they must never be used as a sleeping surface. In the United States alone, roughly 3,500 infants die each year from sleep-related causes.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Moon RY, Carlin RF, Hand I, Task Force on Sudden Infant Death Syndrome and the Committee on Fetus and Newborn (2022). Sleep-Related Infant Deaths: Updated 2022 Recommendations for Reducing Infant Deaths in the Sleep Environment. Pediatrics, 150(1), e2022057990.](https://doi.org/10.1542/peds.2022-057990) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/20-%E5%88%9A%E5%87%BA%E7%94%9F%E7%9A%84%E5%AD%A9%E5%AD%90%E6%80%8E%E4%B9%88%E5%B8%A6.md --- ### 20-002 — Administer the first dose of hepatitis B vaccine within 24 hours after birth Original title: 出生后 24 小时内打上乙肝疫苗第一针 **Source text (English):** ### 2. Administer the first dose of hepatitis B vaccine within 24 hours after birth - Cost: No cost at all. The hepatitis B vaccine is part of the routine immunization program, so it is provided free of charge. It is given to newborns in the hospital on the day of birth; no extra trips are needed. - In plain terms: The first dose of hepatitis B vaccine must be given to a newborn within 24 hours after birth. Roughly 95% of infants and toddlers who contract hepatitis B go on to develop chronic hepatitis. In contrast, the vast majority of adults who get infected recover on their own without medical intervention. Hence, the earlier this vaccine is administered, the greater its protective benefit. If the mother tests positive for hepatitis B surface antigen, the infant also needs to receive an injection of hepatitis B immunoglobulin at the same time. - Benefit: The World Health Organization states: “All infants should receive the hepatitis B vaccine as early as possible after birth, ideally within 24 hours.” The rationale behind this recommendation is that “about 95% of infections in infants and toddlers progress to chronic hepatitis.” Most adults who contract the virus also recover spontaneously, meaning they do not require any treatment to get better. - Evidence grade: A - Sources:World Health Organization. Hepatitis B fact sheet. - Notes: If the mother tests positive for hepatitis B surface antigen, the newborn must receive an injection of hepatitis B immunoglobulin right after birth. This fact must be clarified during prenatal checkups; do not wait until after delivery to ask about it. Details on screening requirements for mothers can be found in Section 1. **Original text (Chinese):** ### 2. 出生后 24 小时内打上乙肝疫苗第一针 - 成本：不花钱。乙肝疫苗属于免疫规划疫苗，本来就免费。孩子出生当天在医院就打了，不用另外跑 - 说人话：孩子出生后 24 小时之内要打上第一针乙肝疫苗。在婴儿期和幼儿期感染乙肝的人里，约有 95% 会转成慢性肝炎。成年以后才感染的，绝大多数能自己好。所以这一针越早打越有用。妈妈乙肝表面抗原是阳性的，孩子还要同时打乙肝免疫球蛋白。 - 收益：世界卫生组织的说法是：「所有婴儿都应在出生后尽早（24 小时内）接种乙肝疫苗。」原因是「婴儿期和幼儿期感染约有 95% 会发展为慢性肝炎」。成年后感染的绝大多数能自愈（不用治也会好） - 证据等级：A - 来源：World Health Organization. Hepatitis B fact sheet. - 备注：妈妈的乙肝表面抗原是阳性的，孩子出生后还要同时打一针乙肝免疫球蛋白。这件事产检的时候就要查清楚，别等生完再问。妈妈自己要做的筛查见第 1 节 **Evidence:** A. If the mother tests positive for hepatitis B surface antigen, the newborn must receive an injection of hepatitis B immunoglobulin right after birth. This fact must be clarified during prenatal checkups; do not wait until after delivery to ask about it. Details on screening requirements for mothers can be found in Section 1. **Source summary:** The first dose of hepatitis B vaccine must be given to a newborn within 24 hours after birth. Roughly 95% of infants and toddlers who contract hepatitis B go on to develop chronic hepatitis. In contrast, the vast majority of adults who get infected recover on their own without medical intervention. Hence, the earlier this vaccine is administered, the greater its protective benefit. If the mother tests positive for hepatitis B surface antigen, the infant also needs to receive an injection of hepatitis B immunoglobulin at the same time. **Low-ROI detour:** Move “Administer the first dose of hepatitis B vaccine within 24 hours after birth” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The first dose of hepatitis B vaccine must be given to a newborn within 24 hours after birth. Roughly 95% of infants and toddlers who contract hepatitis B go on to develop chronic hepatitis. In contrast, the vast majority of adults who get infected recover on their own without medical intervention. Hence, the earlier this vaccine is administered, the greater its protective benefit. If the mother tests positive for hepatitis B surface antigen, the infant also needs to receive an injection of hepatitis B immunoglobulin at the same time.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** chapter:01 **Source links:** [World Health Organization. Hepatitis B fact sheet.](https://www.who.int/news-room/fact-sheets/detail/hepatitis-b) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/20-%E5%88%9A%E5%87%BA%E7%94%9F%E7%9A%84%E5%AD%A9%E5%AD%90%E6%80%8E%E4%B9%88%E5%B8%A6.md --- ### 20-003 — Ensure your child receives all vaccines in the national immunization schedule at no cost; missed doses can be added later Original title: 按国家免疫规划把该打的疫苗打齐，全程免费，错过了只补没打完的剂次 **Source text (English):** ### 3. Ensure your child receives all vaccines in the national immunization schedule at no cost; missed doses can be added later - Cost: Absolutely free. Laws explicitly state that vaccination centers may not charge any fees for administering vaccines on the national schedule. You’ll need to visit the clinic several times according to your child’s age. Be sure to keep the vaccination record safe and never lose it. - In plain terms: All vaccines included in the national immunization schedule are completely free — clinics cannot charge a single cent. Both daycare centers and schools require proof of vaccination, so any missed doses will definitely be noticed and must be made up later. You only need to receive the remaining doses; there’s no need to restart the entire series from the beginning. Even if a different manufacturer produces the same vaccine, it can still be used. Conditions such as eczema, hives, allergic rhinitis, asthma, and even neonatal jaundice do not prevent vaccination, provided the condition remains stable. - Benefit: Daycare centers and schools must verify that children have received all required vaccines on schedule. If any gaps are found, they must inform vaccination centers so guardians can be urged to complete the missing doses. Thus, missing vaccines cannot be ignored — they must be addressed before school entry. The current guidelines date to 2026. Human papillomavirus (HPV) vaccine is now part of the national schedule. The starting age for DTaP vaccination has been lowered from 3 months to 2 months; a total of five doses are required at 2, 4, 6 months, 18 months, and age 6. Starting March 2026, children in Tibet, Qinghai, Xinjiang, and the Xinjiang Production and Construction Corps will also routinely receive Japanese encephalitis vaccine. Multiple vaccines may be administered on the same day per current protocols, provided they are injected into separate sites; mixing different vaccines into one syringe is strictly prohibited. For inactivated vaccines, oral live vaccines, and other types, no minimum interval is required between doses. For children under 18, the rule is to catch up as soon as possible — only the missing doses must be given, not the whole series from scratch. Switching manufacturers poses no problem. (National guidelines, 2026 edition) - Evidence grade: A - Sources: Standing Committee of the National People's Congress (2019). Vaccine Administration Law (Articles 48, 49). (Reprinted by Yunnan Provincial Health Commission); National Bureau of Disease Control and Prevention, National Health Commission of China (NHC) (2026). Interpretation questions and answers on "National Immunization Program Vaccine Childhood Immunization Procedures and Instructions (2026 Edition)". - Notes: A common misconception is that children with weaker health should delay vaccination. In reality, having an “allergic constitution,” a family history of allergies, or prior food or drug allergies does not constitute a barrier to vaccination. Conditions such as atopic dermatitis (eczema), hives, allergic rhinitis, and bronchial asthma can all be managed safely provided they remain under control. Children taking antihistamines or inhaled corticosteroids may also be vaccinated. Physiological or breast milk–related neonatal jaundice poses no issue either. The only true contraindications are prior occurrence of acute severe allergic reactions to a specific vaccine or known hypersensitivity to any component of that vaccine. Children with immune deficiencies, undergoing chemotherapy or radiotherapy, or on immunosuppressive therapy require individualized assessment by a medical professional prior to vaccination. For details on the first dose of hepatitis B vaccine, refer to section 2. Non‑schedule vaccines sold at additional cost are unrelated to this free program. **Original text (Chinese):** ### 3. 按国家免疫规划把该打的疫苗打齐，全程免费，错过了只补没打完的剂次 - 成本：不花钱。法律写明「接种单位接种免疫规划疫苗不得收取任何费用」。要按月龄跑几趟接种门诊。预防接种证收好，别弄丢 - 说人话：国家免疫规划里的疫苗全程免费，接种单位不能收钱。孩子入托、入学都要查预防接种证，漏打的会被查出来补上。错过了只补没打完的那几剂，不用从头再打，换了厂家也能接着打。湿疹、荨麻疹、过敏性鼻炎、哮喘只要病情稳定，新生儿黄疸也一样，都能正常打。 - 收益：孩子入托、入学的时候，托幼机构和学校要查验预防接种证。发现没按规定接种免疫规划疫苗的，要报告接种单位，并且配合督促监护人补种。所以漏打的疫苗拖不过去，入学时一定会被查出来。现在执行的是 2026 年版程序。人乳头瘤病毒（HPV）疫苗已经纳入国家免疫规划。百白破疫苗的起始接种年龄从 3 月龄改成 2 月龄，一共 5 剂，分别在 2 月龄、4 月龄、6 月龄、18 月龄和 6 周岁各打 1 剂。西藏、青海、新疆和新疆生产建设兵团的适龄儿童，2026 年 3 月起也常规接种乙脑疫苗。几种疫苗可以同一天打：现阶段国家免疫规划疫苗都可以按免疫程序或补种原则同时接种。两种及以上打针的疫苗要打在不同部位，「严禁将两种或多种疫苗混合吸入同一支注射器内接种」。没在同一天打的，两种及以上打针的减毒活疫苗之间要间隔不小于 28 天。灭活疫苗、口服的减毒活疫苗和其他疫苗之间的间隔不作限制。不满 18 周岁的补种原则是尽早补种，「只需补种未完成的剂次，无需重新开始全程接种」，同一种疫苗换厂家可以接着打（全国，2026 年版程序） - 证据等级：A - 来源：全国人大常委会 (2019). 疫苗管理法（第四十八、四十九条）. （云南省卫生健康委员会转载）；国家疾病预防控制局、国家卫生健康委 (2026). 《国家免疫规划疫苗儿童免疫程序及说明（2026 年版）》解读问答. - 备注：最常见的误会是「孩子体质不好，先别打」。官方说法是：所谓「过敏性体质」、家里人有过敏的病、孩子以前对食物或药物过敏过，都不是不能打的理由。特应性皮炎（湿疹）、荨麻疹、过敏性鼻炎、支气管哮喘，只要病情稳定就能正常打。正在吃抗过敏药，或者在用吸入型激素，也能打。新生儿的生理性黄疸、母乳性黄疸也能正常打。真正不能打的只有两种：以前打同一种疫苗出现过急性的严重过敏反应，或者对疫苗里已知的某种成分严重过敏。有免疫缺陷的孩子，以及正在化疗放疗、正在用免疫抑制剂的孩子，要一个个单独评估，去接种门诊说明情况再定。乙肝第一针见第 2 条。自费的非免疫规划疫苗要另收疫苗费和接种服务费，和这条说的免费无关。 **Evidence:** A. A common misconception is that children with weaker health should delay vaccination. In reality, having an “allergic constitution,” a family history of allergies, or prior food or drug allergies does not constitute a barrier to vaccination. Conditions such as atopic dermatitis (eczema), hives, allergic rhinitis, and bronchial asthma can all be managed safely provided they remain under control. Children taking antihistamines or inhaled corticosteroids may also be vaccinated. Physiological or breast milk–related neonatal jaundice poses no issue either. The only true contraindications are prior occurrence of acute severe allergic reactions to a specific vaccine or known hypersensitivity to any component of that vaccine. Children with immune deficiencies, undergoing chemotherapy or radiotherapy, or on immunosuppressive therapy require individualized assessment by a medical professional prior to vaccination. For details on the first dose of hepatitis B vaccine, refer to section 2. Non‑schedule vaccines sold at additional cost are unrelated to this free program. **Source summary:** All vaccines included in the national immunization schedule are completely free — clinics cannot charge a single cent. Both daycare centers and schools require proof of vaccination, so any missed doses will definitely be noticed and must be made up later. You only need to receive the remaining doses; there’s no need to restart the entire series from the beginning. Even if a different manufacturer produces the same vaccine, it can still be used. Conditions such as eczema, hives, allergic rhinitis, asthma, and even neonatal jaundice do not prevent vaccination, provided the condition remains stable. **Low-ROI detour:** Move “Ensure your child receives all vaccines in the national immunization schedule at no cost; missed doses can be added later” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “All vaccines included in the national immunization schedule are completely free — clinics cannot charge a single cent. Both daycare centers and schools require proof of vaccination, so any missed doses will definitely be noticed and must be made up later. You only need to receive the remaining doses; there’s no need to restart the entire series from the beginning. Even if a different manufacturer produces the same vaccine, it can still be used. Conditions such as eczema, hives, allergic rhinitis, asthma, and even neonatal jaundice do not prevent vaccination, provided the condition remains stable.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 20-002 **Source links:** [全国人大常委会 (2019). 疫苗管理法（第四十八、四十九条）.](http://ynswsjkw.yn.gov.cn/html/2019/faguiguizhangxin_0731/6509.html); [国家疾病预防控制局、国家卫生健康委 (2026). 《国家免疫规划疫苗儿童免疫程序及说明（2026 年版）》解读问答.](https://www.ndcpa.gov.cn/jbkzzx/c100013/common/content/content_2073002930292035584.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/20-%E5%88%9A%E5%87%BA%E7%94%9F%E7%9A%84%E5%AD%A9%E5%AD%90%E6%80%8E%E4%B9%88%E5%B8%A6.md --- ### 20-004 — Breastfeed exclusively for the first 6 months — no water needed; introduce solids at 6 months while continuing breastfeeding Original title: 前 6 个月只喂母乳，连水都不用喂，6 个月起加辅食并继续母乳 **Source text (English):** ### 4. Breastfeed exclusively for the first 6 months — no water needed; introduce solids at 6 months while continuing breastfeeding - Cost: This costs nothing; it even saves money compared to formula. The main “cost” is time — breastfeeding takes up a lot of daily effort. The real challenge is maintaining this routine; breastfeeding must continue without interruption during the first 6 months. - In plain terms: Breastfeeding should begin within the first hour after birth. For the first 6 months, infants only need breast milk — no water or other fluids are required. At 6 months, solid foods can be introduced, while breastfeeding should be continued until age 2 or beyond. These solid foods must include iron-rich animal-based products. If breast milk is insufficient or unavailable, formula is a perfectly acceptable alternative — there is no need to feel guilty. The choice between breast milk and formula has far less impact on a child’s survival than ensuring they sleep on their back. - Benefit: The World Health Organization recommends initiating breastfeeding within the first hour after birth. It also advises exclusive breastfeeding for the first 6 months — meaning no other foods or liquids, not even water — followed by the gradual introduction of safe, adequate solid foods while continuing breastfeeding until at least age 2. The national Health Commission’s guidelines likewise promote exclusive breastfeeding from birth to 6 months, and further stipulate that solid foods given after 6 months must contain iron-rich animal products. - Evidence grade: A - Sources: World Health Organization. Breastfeeding. ; National Health Commission of China (NHC) General Office (2024). Infant and young child nutrition and feeding assessment service guidelines (Trial) (National Health Office Maternal and Child Letter [2024] No. 452). - Notes: If breast milk is insufficient or not an option, formula is a perfectly acceptable substitute — there is no need for guilt. The difference between breastfeeding and formula feeding is far smaller than the impact of ensuring safe sleeping practices. As for frequency of solid food intake: infants aged 6–8 months should consume solids 1–2 times daily, while those aged 9–12 months should have 2–3 servings per day. Their daily diet must include at least four of the seven essential food groups. For infants with severe eczema or egg allergies, the question of whether to avoid peanuts is addressed in Section 12 of this chapter — the answer is: there is no need to avoid peanuts. **Original text (Chinese):** ### 4. 前 6 个月只喂母乳，连水都不用喂，6 个月起加辅食并继续母乳 - 成本：不花钱，还省下奶粉钱。费的是时间，喂奶每天都要占掉不少。难在要一直喂下去，前 6 个月不能断 - 说人话：孩子出生后第一个小时里就开始喂奶。前 6 个月只喂母乳，连水都不用喂。满 6 个月起加辅食，每天要有含铁多的动物性食物，母乳接着喂到 2 岁或更久。母乳不够或者不能喂，就用配方奶，不用自责。喂什么对孩子安危的影响，远没有睡姿大。 - 收益：世界卫生组织的建议是「在出生后第一个小时内开始母乳喂养」。前 6 个月「纯母乳喂养，即不提供其他任何食物或液体，包括水」。然后「从 6 月龄起开始添加安全充足的辅食，同时继续母乳喂养到 2 岁或以上」。国家卫健委的服务指南也提倡 0 至 6 月龄纯母乳喂养。这份指南还要求满 6 月龄起「每天的辅食必须包含含铁丰富的动物性食物」 - 证据等级：A - 来源：World Health Organization. Breastfeeding. ；国家卫生健康委办公厅 (2024). 婴幼儿营养喂养评估服务指南（试行）（国卫办妇幼函〔2024〕452 号）. - 备注：母乳不够，或者身体不允许喂，就用配方奶。喂母乳还是喂配方奶，差距远小于安全睡眠那条。加辅食的次数：6 至 8 月龄每天 1 到 2 次，9 至 12 月龄每天 2 到 3 次。每天吃的东西，至少要覆盖七类里的四类。孩子有重度湿疹或鸡蛋过敏时，花生要不要躲着，见本节第 12 条（别躲着花生）。妈妈吃素、想给孩子吃素的，见本节第 14 条（吃素就每天补维生素 B12）。 **Evidence:** A. If breast milk is insufficient or not an option, formula is a perfectly acceptable substitute — there is no need for guilt. The difference between breastfeeding and formula feeding is far smaller than the impact of ensuring safe sleeping practices. As for frequency of solid food intake: infants aged 6–8 months should consume solids 1–2 times daily, while those aged 9–12 months should have 2–3 servings per day. Their daily diet must include at least four of the seven essential food groups. For infants with severe eczema or egg allergies, the question of whether to avoid peanuts is addressed in Section 12 of this chapter — the answer is: there is no need to avoid peanuts. **Source summary:** Breastfeeding should begin within the first hour after birth. For the first 6 months, infants only need breast milk — no water or other fluids are required. At 6 months, solid foods can be introduced, while breastfeeding should be continued until age 2 or beyond. These solid foods must include iron-rich animal-based products. If breast milk is insufficient or unavailable, formula is a perfectly acceptable alternative — there is no need to feel guilty. The choice between breast milk and formula has far less impact on a child’s survival than ensuring they sleep on their back. **Low-ROI detour:** Move “Breastfeed exclusively for the first 6 months — no water needed; introduce solids at 6 months while continuing breastfeeding” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Breastfeeding should begin within the first hour after birth. For the first 6 months, infants only need breast milk — no water or other fluids are required. At 6 months, solid foods can be introduced, while breastfeeding should be continued until age 2 or beyond. These solid foods must include iron-rich animal-based products. If breast milk is insufficient or unavailable, formula is a perfectly acceptable alternative — there is no need to feel guilty. The choice between breast milk and formula has far less impact on a child’s survival than ensuring they sleep on their back.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 20-012; 20-014 **Source links:** [World Health Organization. Breastfeeding.](https://www.who.int/health-topics/breastfeeding); [国家卫生健康委办公厅 (2024). 婴幼儿营养喂养评估服务指南（试行）（国卫办妇幼函〔2024〕452 号）.](https://www.gov.cn/zhengce/zhengceku/202502/content_7002872.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/20-%E5%88%9A%E5%87%BA%E7%94%9F%E7%9A%84%E5%AD%A9%E5%AD%90%E6%80%8E%E4%B9%88%E5%B8%A6.md --- ### 20-005 — Use water hotter than 70 °C to prepare formula, then let it cool before feeding; discard any leftovers. Original title: 冲奶粉用 70 ℃ 以上的水，冲好放凉再喂，喝剩的倒掉 **Source text (English):** ### 5. Use water hotter than 70 °C to prepare formula, then let it cool before feeding; discard any leftovers. - Cost: No monetary cost. It only requires a few extra minutes of waiting for the milk to cool. The difficulty lies in the fact that even when a baby is crying from hunger, caregivers must still wait for the water temperature to drop before mixing the formula. - In plain terms: Formula milk is not sterile and may contain a bacterium called Cronobacter sakazakii. Once newborns are infected, reported mortality rates range from 40% to 80%. To minimize this risk, first pour hot water into the feeding bottle, then wait until the temperature drops to around 73.8 °C before adding the formula. At this point, the milk remains above 70 °C, which can reduce the amount of this bacterium to less than one ten-thousandth of its original level. After preparation, let the milk cool completely before feeding, and discard any portions that are not consumed. - Benefit: Formula milk is not sterile and may harbor Cronobacter sakazakii. Reported mortality rates among newborns infected with this bacterium fall between 40% and 80%. Experimental studies show that when hot water is first added to the bottle and the temperature is allowed to drop to roughly 73.8 °C prior to adding formula, the milk temperature stays above 70 °C in most cases. This process reduces the concentration of Cronobacter sakazakii by more than 5 logarithmic units, effectively bringing it down to under one ten-thousandth of its original amount. - Evidence grade: A - Sources:Beary MA, Daly SE, Baker J, Snyder AB (2025). Assessing Hot Water Reconstitution Instructions and Labeling of Powdered Infant Formula to Ensure Cronobacter spp. Reduction. Journal of Food Protection, 88(9), 100571. ; Sima WG, Legesse T, Girma S, et al. (2025). Emerging microbial risks: Cronobacter sakazakii in powdered infant formula for infants under six months of age in Ethiopia. BMC Microbiology, 26, 307. ; World Health Organization & FAO (2007). Safe preparation, storage and handling of powdered infant formula: guidelines. - Notes: The 70 °C threshold is specified in public health guidelines. Beary et al. explicitly state: “Public health guidelines for caregivers of high-risk infants recommend using water heated to at least 70 °C (158 °F) to prepare infant formula, in order to inactivate harmful microorganisms.” Premature infants, those with low birth weight, and babies under 2 months of age are at the highest risk of infection. Never use water that has been stored in a thermos for a full day to prepare formula, and do not leave prepared milk at room temperature for later use. **Original text (Chinese):** ### 5. 冲奶粉用 70 ℃ 以上的水，冲好放凉再喂，喝剩的倒掉 - 成本：不花钱。每次多等几分钟把奶放凉。难在孩子饿得哭的时候，也要等水温降下来再冲 - 说人话：奶粉不是无菌的，可能带一种叫阪崎克罗诺杆菌的细菌。新生儿一旦感染，报告的病死率在四成到八成之间。冲的时候先把热水倒进奶瓶，等水温降到约 73.8 ℃ 再放奶粉。这时奶液还在 70 ℃ 以上，能把这种菌杀到原来的十万分之一以下。冲好放凉再喂，喝剩的倒掉。 - 收益：奶粉不是无菌的，可能带阪崎克罗诺杆菌。新生儿感染后的病死率，报告为 40% 到 80%。实验研究显示：先把热水倒进奶瓶，等水温降到约 73.8 ℃ 再加奶粉，绝大多数情况下奶液温度还在 70 ℃ 以上。这样可以让这种菌减少 5 个对数级以上，降到原来的十万分之一以下 - 证据等级：A - 来源：Beary MA, Daly SE, Baker J, Snyder AB (2025). Assessing Hot Water Reconstitution Instructions and Labeling of Powdered Infant Formula to Ensure Cronobacter spp. Reduction. Journal of Food Protection, 88(9), 100571. ；Sima WG, Legesse T, Girma S, et al. (2025). Emerging microbial risks: Cronobacter sakazakii in powdered infant formula for infants under six months of age in Ethiopia. BMC Microbiology, 26, 307. ；World Health Organization & FAO (2007). Safe preparation, storage and handling of powdered infant formula: guidelines. - 备注：70 ℃ 这个门槛来自公共卫生指南。Beary 等人的原话是「针对高危婴儿照护者的公共卫生指南建议用加热到至少 70 ℃（158 ℉）的水冲调配方奶粉以灭活微生物」。早产儿、体重偏低的孩子和不满 2 个月的孩子风险最高。别用保温杯里放了一天的水来冲。也别把冲好的奶搁在室温下，等着下一顿再喂 **Evidence:** A. The 70 °C threshold is specified in public health guidelines. Beary et al. explicitly state: “Public health guidelines for caregivers of high-risk infants recommend using water heated to at least 70 °C (158 °F) to prepare infant formula, in order to inactivate harmful microorganisms.” Premature infants, those with low birth weight, and babies under 2 months of age are at the highest risk of infection. Never use water that has been stored in a thermos for a full day to prepare formula, and do not leave prepared milk at room temperature for later use. **Source summary:** Formula milk is not sterile and may contain a bacterium called Cronobacter sakazakii. Once newborns are infected, reported mortality rates range from 40% to 80%. To minimize this risk, first pour hot water into the feeding bottle, then wait until the temperature drops to around 73.8 °C before adding the formula. At this point, the milk remains above 70 °C, which can reduce the amount of this bacterium to less than one ten-thousandth of its original level. After preparation, let the milk cool completely before feeding, and discard any portions that are not consumed. **Low-ROI detour:** Move “Use water hotter than 70 °C to prepare formula, then let it cool before feeding; discard any leftovers.” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Formula milk is not sterile and may contain a bacterium called Cronobacter sakazakii. Once newborns are infected, reported mortality rates range from 40% to 80%. To minimize this risk, first pour hot water into the feeding bottle, then wait until the temperature drops to around 73.8 °C before adding the formula. At this point, the milk remains above 70 °C, which can reduce the amount of this bacterium to less than one ten-thousandth of its original level. After preparation, let the milk cool completely before feeding, and discard any portions that are not consumed.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Beary MA, Daly SE, Baker J, Snyder AB (2025). Assessing Hot Water Reconstitution Instructions and Labeling of Powdered Infant Formula to Ensure Cronobacter spp. Reduction. Journal of Food Protection, 88(9), 100571.](https://doi.org/10.1016/j.jfp.2025.100571); [Sima WG, Legesse T, Girma S, et al. (2025). Emerging microbial risks: Cronobacter sakazakii in powdered infant formula for infants under six months of age in Ethiopia. BMC Microbiology, 26, 307.](https://doi.org/10.1186/s12866-025-04380-y); [World Health Organization & FAO (2007). Safe preparation, storage and handling of powdered infant formula: guidelines.](https://www.who.int/publications/i/item/9789241595414) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/20-%E5%88%9A%E5%87%BA%E7%94%9F%E7%9A%84%E5%AD%A9%E5%AD%90%E6%80%8E%E4%B9%88%E5%B8%A6.md --- ### 20-006 — Do not feed honey to children under 1 year old Original title: 不满 1 岁不喂蜂蜜 **Source text (English):** ### 6. Do not feed honey to children under 1 year old - Cost: No cost involved - In plain terms: Never give honey to babies under 1 year of age. This includes honey water, honey mixed into baby food, and any baked goods containing honey. Honey can contain bacteria that cause botulism. An adult’s gut microbiome is able to keep these bacteria in check, but a baby’s cannot. The same rule applies to homemade pickled foods and fermented products. - Benefit: According to the Chinese CDC, “Do not feed honey to children under 1 year of age” because “honey may contain bacteria that cause botulism.” An adult’s gut microbiome can suppress these bacterial spores — the dormant form of the bacteria — while a baby’s cannot. - Evidence grade: A - Sources:US CDC. Preventing Botulism. - Notes: Foods and drinks to avoid include honey water, honey mixed into baby food, and any pastries containing honey. Likewise, homemade pickled foods and fermented products should not be given to infants. **Original text (Chinese):** ### 6. 不满 1 岁不喂蜂蜜 - 成本：不花钱 - 说人话：孩子不满 1 岁，不要喂蜂蜜。蜂蜜水、拌进辅食里的蜂蜜、含蜂蜜的糕点，都算。蜂蜜里可能带有引起肉毒中毒的细菌。大人肚子里的菌群能压住它，婴儿压不住。自家做的腌菜和发酵食品，也是同样的道理。 - 收益：美国疾控中心的说法是「不要给 1 岁以下的儿童喂蜂蜜」，因为「蜂蜜可能含有引起肉毒中毒的细菌」。成年人的肠道菌群能压住这种芽孢（这种细菌的休眠状态），婴儿压不住 - 证据等级：A - 来源：US CDC. Preventing Botulism. - 备注：不能喂的包括蜂蜜水、拌了蜂蜜的辅食、含蜂蜜的糕点。同样的道理，自家做的腌菜和发酵食品，也不要给婴儿吃 **Evidence:** A. Foods and drinks to avoid include honey water, honey mixed into baby food, and any pastries containing honey. Likewise, homemade pickled foods and fermented products should not be given to infants. **Source summary:** Never give honey to babies under 1 year of age. This includes honey water, honey mixed into baby food, and any baked goods containing honey. Honey can contain bacteria that cause botulism. An adult’s gut microbiome is able to keep these bacteria in check, but a baby’s cannot. The same rule applies to homemade pickled foods and fermented products. **Low-ROI detour:** Move “Do not feed honey to children under 1 year old” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Never give honey to babies under 1 year of age. This includes honey water, honey mixed into baby food, and any baked goods containing honey. Honey can contain bacteria that cause botulism. An adult’s gut microbiome is able to keep these bacteria in check, but a baby’s cannot. The same rule applies to homemade pickled foods and fermented products.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [US CDC. Preventing Botulism.](https://www.cdc.gov/botulism/prevention/index.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/20-%E5%88%9A%E5%87%BA%E7%94%9F%E7%9A%84%E5%AD%A9%E5%AD%90%E6%80%8E%E4%B9%88%E5%B8%A6.md --- ### 20-007 — Vitamin K injection at birth is essential Original title: 出生时的维生素 K 针一定要打 **Source text (English):** ### 7. Vitamin K injection at birth is essential - Cost: 0 to several dozen yuan. This cost is usually already included in the overall hospital delivery fee, so no extra payment is required. - In plain terms: Newborns naturally have very little vitamin K stored in their bodies. Without supplementation, it can lead to vitamin K deficiency bleeding; the delayed form often manifests as bleeding inside the brain. In regions where this injection isn’t routinely given, the incidence of such bleeding is about 478 cases per 100,000 newborns. Administering the injection is estimated to reduce this rate by over 78%. In China, all reputable hospitals routinely provide this injection during delivery. For home births or births at unregulated facilities, parents should proactively ask whether it was given. - Benefit: Newborns possess minimal vitamin K reserves. Failure to supplement may result in vitamin K deficiency bleeding, with the delayed type frequently presenting as intracranial hemorrhage. Belgian medical guidelines recommend a single intramuscular injection of 1–2 mg of vitamin K at birth. In areas lacking systematic prevention programs, the incidence of vitamin K deficiency bleeding is 478 cases per 100,000 newborns, based on data from 42,000 infants in Tashkent. The authors estimate that such preventive measures can lower the incidence by more than 78.5%. - Evidence grade: B - Sources:Fiesack S, Smits A, Rayyan M, et al. (2021). Nutrients, 13(11), 4109. ; Tursunov D, Yoshida Y, Yrysov K, et al. (2018). Nagoya Journal of Medical Science, 80(1), 11. - Notes: In reputable Chinese hospitals, this injection is administered routinely, so parents need not worry about it. However, for home births or births at unlicensed facilities, it’s crucial to confirm whether the injection was given. Oral administration is less effective than intramuscular injection. **Original text (Chinese):** ### 7. 出生时的维生素 K 针一定要打 - 成本：0 元到几十元。这笔钱通常已经包含在住院生孩子的费用里，不用另外交 - 说人话：新生儿身体里存的维生素 K 很少，不补可能出血，晚出现的那种常常是脑子里出血。在没普遍打这一针的地方，每 10 万个新生儿有 478 个出这种血。打了这一针，估计能少掉七成八以上。国内正规医院会常规打，在家生或在不正规机构生的，要主动问一句打了没有。 - 收益：新生儿体内存的维生素 K 很少。不补充可能出现维生素 K 缺乏性出血，晚出现的那一种常常表现为颅内出血（脑子里出血）。比利时的共识建议是「出生时肌肉注射 1 或 2 毫克维生素 K 一次」。在没有系统提供预防的地区，维生素 K 缺乏性出血的发生率是每 10 万人 478 例，这个数字来自塔什干的 4.2 万名新生儿。作者估计，做了预防可以使发生率下降「高于 78.5%」 - 证据等级：B - 来源：Fiesack S, Smits A, Rayyan M, et al. (2021). Nutrients, 13(11), 4109. ；Tursunov D, Yoshida Y, Yrysov K, et al. (2018). Nagoya Journal of Medical Science, 80(1), 11. - 备注：在中国的正规医院生孩子，医院会常规打这一针，不用自己操心。在家生的，或者在不正规机构生的，要主动去确认。口服的效果不如打针，这里说的打针是打进肌肉里 **Evidence:** B. In reputable Chinese hospitals, this injection is administered routinely, so parents need not worry about it. However, for home births or births at unlicensed facilities, it’s crucial to confirm whether the injection was given. Oral administration is less effective than intramuscular injection. **Source summary:** Newborns naturally have very little vitamin K stored in their bodies. Without supplementation, it can lead to vitamin K deficiency bleeding; the delayed form often manifests as bleeding inside the brain. In regions where this injection isn’t routinely given, the incidence of such bleeding is about 478 cases per 100,000 newborns. Administering the injection is estimated to reduce this rate by over 78%. In China, all reputable hospitals routinely provide this injection during delivery. For home births or births at unregulated facilities, parents should proactively ask whether it was given. **Low-ROI detour:** Move “Vitamin K injection at birth is essential” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Newborns naturally have very little vitamin K stored in their bodies. Without supplementation, it can lead to vitamin K deficiency bleeding; the delayed form often manifests as bleeding inside the brain. In regions where this injection isn’t routinely given, the incidence of such bleeding is about 478 cases per 100,000 newborns. Administering the injection is estimated to reduce this rate by over 78%. In China, all reputable hospitals routinely provide this injection during delivery. For home births or births at unregulated facilities, parents should proactively ask whether it was given.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Fiesack S, Smits A, Rayyan M, et al. (2021). Nutrients, 13(11), 4109.](https://doi.org/10.3390/nu13114109); [Tursunov D, Yoshida Y, Yrysov K, et al. (2018). Nagoya Journal of Medical Science, 80(1), 11.](https://doi.org/10.18999/nagjms.80.1.11) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/20-%E5%88%9A%E5%87%BA%E7%94%9F%E7%9A%84%E5%AD%A9%E5%AD%90%E6%80%8E%E4%B9%88%E5%B8%A6.md --- ### 20-008 — Infants under 3 months with a body temperature of 38°C should be taken straight to the hospital — no home observation needed Original title: 不满 3 个月的婴儿体温到 38 ℃ 就直接去医院，不在家观察 **Source text (English):** ### 8. Infants under 3 months with a body temperature of 38°C should be taken straight to the hospital — no home observation needed - Cost: Registration and tests cost several hundred yuan. - In plain terms: Infants under 3 months of age with a body temperature of 38°C must be taken to the hospital right away. Do not wait at home, and do not give them fever reducers first to see if symptoms improve. Even if an infant at this age has a serious bacterial infection, fever may be the only symptom they show. Therefore, the fact that a baby seems alert and in good spirits is not a valid reason to keep them at home. For infants under 8 days old, there are no relevant medical guidelines at all, so they must be seen by a doctor immediately. - Benefit: The American Academy of Pediatrics has issued specific guidelines for full-term infants aged 8 to 60 days who appear to be in decent health. These guidelines define fever as a body temperature of 38.0°C or higher. They further divide this age group into three subgroups — 8 to 21 days, 22 to 28 days, and 29 to 60 days — each with its own recommended course of action. Infants under 8 days old are not covered by these guidelines at all, which makes it even more imperative to seek medical care right away at this stage. - Evidence grade: A - Sources:Pantell RH, Roberts KB, Adams WG, et al. (2021). Evaluation and Management of Well-Appearing Febrile Infants 8 to 60 Days Old. Pediatrics, 148(2), e2021052228. - Notes: Infants at this age can have serious bacterial infections that only manifest as fever. So, the fact that a baby seems alert and in good spirits is not a valid reason to keep them at home. Do not give them fever reducers first and then wait to see if symptoms improve. **Original text (Chinese):** ### 8. 不满 3 个月的婴儿体温到 38 ℃ 就直接去医院，不在家观察 - 成本：挂号加检查几百元 - 说人话：孩子不满 3 个月，体温到 38 ℃ 就直接去医院。不要在家观察，也不要先喂退烧药再等等看。这个月龄的孩子就算得的是严重细菌感染，也可能只表现为发热。所以「看着精神还行」不能当成在家等的理由。出生不满 8 天的孩子，连指南都没覆盖，更要马上去。 - 收益：美国儿科学会为 8 至 60 日龄、看上去状态还可以的足月婴儿制定了专门指南。这份指南把发热定义为「体温 ≥38.0 ℃」。它按 8 至 21 日龄、22 至 28 日龄、29 至 60 日龄分成三档，各给一条处理路径。不满 8 日龄的婴儿甚至不在这份指南的范围里，意思是这个阶段更要立即就医 - 证据等级：A - 来源：Pantell RH, Roberts KB, Adams WG, et al. (2021). Evaluation and Management of Well-Appearing Febrile Infants 8 to 60 Days Old. Pediatrics, 148(2), e2021052228. - 备注：这个月龄的孩子，得了严重细菌感染也可能只表现为发热。所以看着「精神还行」，不能作为在家观察的理由。也别自己先喂退烧药，再等等看 **Evidence:** A. Infants at this age can have serious bacterial infections that only manifest as fever. So, the fact that a baby seems alert and in good spirits is not a valid reason to keep them at home. Do not give them fever reducers first and then wait to see if symptoms improve. **Source summary:** Infants under 3 months of age with a body temperature of 38°C must be taken to the hospital right away. Do not wait at home, and do not give them fever reducers first to see if symptoms improve. Even if an infant at this age has a serious bacterial infection, fever may be the only symptom they show. Therefore, the fact that a baby seems alert and in good spirits is not a valid reason to keep them at home. For infants under 8 days old, there are no relevant medical guidelines at all, so they must be seen by a doctor immediately. **Low-ROI detour:** Move “Infants under 3 months with a body temperature of 38°C should be taken straight to the hospital — no home observation needed” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Infants under 3 months of age with a body temperature of 38°C must be taken to the hospital right away. Do not wait at home, and do not give them fever reducers first to see if symptoms improve. Even if an infant at this age has a serious bacterial infection, fever may be the only symptom they show. Therefore, the fact that a baby seems alert and in good spirits is not a valid reason to keep them at home. For infants under 8 days old, there are no relevant medical guidelines at all, so they must be seen by a doctor immediately.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Pantell RH, Roberts KB, Adams WG, et al. (2021). Evaluation and Management of Well-Appearing Febrile Infants 8 to 60 Days Old. Pediatrics, 148(2), e2021052228.](https://doi.org/10.1542/peds.2021-052228) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/20-%E5%88%9A%E5%87%BA%E7%94%9F%E7%9A%84%E5%AD%A9%E5%AD%90%E6%80%8E%E4%B9%88%E5%B8%A6.md --- ### 20-009 — No matter how tired or angry you are, never shake a baby Original title: 无论多累多气都不要摇晃婴儿 **Source text (English):** ### 9. No matter how tired or angry you are, never shake a baby - Cost: There is no monetary cost. The real difficulty lies in resisting the urge to shake a baby when you’re exhausted or upset. - In plain terms: A baby’s head makes up a large proportion of their body size, yet their neck muscles are still very weak. Shaking them forcefully can cause bleeding inside the brain and eyes, potentially leading to death or lifelong disabilities. Gentle rocking while trying to soothe them is not dangerous; the real risk comes from uncontrolled, violent shaking. When you feel yourself losing control, place the baby back in their crib and step away for a few minutes. Letting them cry for a short while is far safer than holding them and shaking them. - Benefit: Because a baby’s head is proportionally large and their neck muscles are underdeveloped, violent shaking can result in intracranial and retinal hemorrhage — bleeding in both the brain and eyes. This can be fatal or leave lasting impairments. Such harm is distinct from any gentle rocking used to calm them. Medically, injuries caused by shaking or impact are termed “abusive head trauma.” This condition is the leading cause of death from head injuries among children under 2 years old. In the United States between 1999 and 2014, it accounted for nearly 2,250 deaths of children under 5. - Evidence grade: B - Sources:Spies EL, Klevens J (2016). Fatal Abusive Head Trauma Among Children Aged <5 Years — United States, 1999–2014. MMWR 65(20):505-509. ; Choudhary AK et al. (2018). Consensus statement on abusive head trauma in infants and young children. Pediatric Radiology 48(8):1048-1065. - Notes: When you truly feel you’re about to lose control, the safest action is to return the baby to their crib and leave the room for a few minutes. Allowing them to cry briefly is much safer than holding them and shaking them. This advice is especially vital for parents who care for their children alone and often suffer from sleep deprivation. For guidance on managing your own emotions, please refer to Section 3. **Original text (Chinese):** ### 9. 无论多累多气都不要摇晃婴儿 - 成本：不花钱。难在自己太累、太气的时候要停住手 - 说人话：婴儿的头大，脖子没力气。用力摇晃会让他脑子里、眼睛里出血，可能要了他的命，也可能留下一辈子的残疾。哄睡时轻轻晃不算，危险的是控制不住的猛晃。快压不住火时，把孩子放回婴儿床，人走开几分钟，让他哭一会儿比抱着晃安全。 - 收益：婴儿头部占比大，颈部肌肉弱。剧烈摇晃会造成颅内出血和视网膜出血（脑子里和眼睛里出血），可能致死，也可能留下终身残疾。哄睡时的轻柔摇动不算，危险的是失控的剧烈晃动。医学上把摇晃、撞击造成的这类伤叫「虐待性头部外伤」。它是 2 岁以下孩子头部外伤致死的首要原因。美国 1999 到 2014 年，它造成近 2250 名 5 岁以下孩子死亡 - 证据等级：B - 来源：Spies EL, Klevens J (2016). Fatal Abusive Head Trauma Among Children Aged <5 Years — United States, 1999–2014. MMWR 65(20):505-509. ；Choudhary AK 等 (2018). Consensus statement on abusive head trauma in infants and young children. Pediatric Radiology 48(8):1048-1065. - 备注：真的到了要失控的那一刻，先把孩子放回婴儿床里，人走开几分钟。让他哭一会儿，比抱在手上晃安全得多。一个人带孩子、长期睡不够的人，最要记住这一点。自己的情绪怎么处理，见第 3 节 **Evidence:** B. When you truly feel you’re about to lose control, the safest action is to return the baby to their crib and leave the room for a few minutes. Allowing them to cry briefly is much safer than holding them and shaking them. This advice is especially vital for parents who care for their children alone and often suffer from sleep deprivation. For guidance on managing your own emotions, please refer to Section 3. **Source summary:** A baby’s head makes up a large proportion of their body size, yet their neck muscles are still very weak. Shaking them forcefully can cause bleeding inside the brain and eyes, potentially leading to death or lifelong disabilities. Gentle rocking while trying to soothe them is not dangerous; the real risk comes from uncontrolled, violent shaking. When you feel yourself losing control, place the baby back in their crib and step away for a few minutes. Letting them cry for a short while is far safer than holding them and shaking them. **Low-ROI detour:** Move “No matter how tired or angry you are, never shake a baby” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “A baby’s head makes up a large proportion of their body size, yet their neck muscles are still very weak. Shaking them forcefully can cause bleeding inside the brain and eyes, potentially leading to death or lifelong disabilities. Gentle rocking while trying to soothe them is not dangerous; the real risk comes from uncontrolled, violent shaking. When you feel yourself losing control, place the baby back in their crib and step away for a few minutes. Letting them cry for a short while is far safer than holding them and shaking them.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** chapter:03 **Source links:** [Spies EL, Klevens J (2016). Fatal Abusive Head Trauma Among Children Aged <5 Years — United States, 1999–2014. MMWR 65(20):505-509.](https://doi.org/10.15585/mmwr.mm6520a1); [Choudhary AK 等 (2018). Consensus statement on abusive head trauma in infants and young children. Pediatric Radiology 48(8):1048-1065.](https://doi.org/10.1007/s00247-018-4149-1) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/20-%E5%88%9A%E5%87%BA%E7%94%9F%E7%9A%84%E5%AD%A9%E5%AD%90%E6%80%8E%E4%B9%88%E5%B8%A6.md --- ### 20-010 — When choosing diapers, focus on three things: fit, how often you change them, and whether they’ve been flagged in any quality inspections. Original title: 尿布不看牌子看三件事：合不合身、换得勤不勤、有没有被抽检通报过 **Source text (English):** ### 10. When choosing diapers, focus on three things: fit, how often you change them, and whether they’ve been flagged in any quality inspections. - Cost: Prices range from a few hundred to over a thousand yuan per month, depending on the brand and quality level you choose. The absolute cost falls between 200 and 300 yuan per month. - In plain terms: No government agency has ever published an official ranking of “the best diaper brands.” The only information available comes from two sources: quality inspection reports issued by the State Administration for Market Regulation, and official investigations into specific incidents. A higher price tag does not guarantee safety, nor does being an imported product mean it meets safety standards. It’s wise to start by buying a small pack and using it for a week to check if your child develops rashes or skin irritation; only then should you consider buying in bulk. - Benefit: Since no official body has released any “best brand” list, this guide does not recommend any specific brands. The only verifiable data comes from two categories: first, inspection reports on product quality released by the State Administration for Market Regulation; second, official investigations into particular incidents. Following public concern in June 2026 over formaldehyde levels in infant diapers, the Administration formed a joint task force to conduct further checks. - Evidence grade: C - Sources: State Administration for Market Regulation of China (2026-06-22). The State Administration for Market Regulation of China took the lead in setting up a joint investigation team to verify the "formamide issue in infant diapers": "In response to the "formamide issue in infant diapers" reported by the media, the State Administration for Market Regulation of China, Ministry of Industry and Information Technology of China, National Health Commission of China (NHC), The National Administration of Disease Control and Prevention attaches great importance to it and has set up a joint investigation team to investigate the issues related to formamide in infant diapers, and the relevant situation will be announced in a timely manner in accordance with laws and regulations. ". ; Reprinted by the Chinese Government Network. - Notes: At the time of its formation, the task force stated only that “relevant findings would be released in due course.” As of September 30, 2026, neither the Administration’s official website nor recent national inspection reports contain any conclusions regarding infant diapers. In practice, higher cost does not equal greater safety, and imported products are not automatically compliant. Begin with a small trial pack to monitor for skin reactions; remember that rashes often stem from infrequent changes or poor breathability rather than brand choice. Instructions on how to access inspection reports are provided in Section 5. **Original text (Chinese):** ### 10. 尿布不看牌子看三件事：合不合身、换得勤不勤、有没有被抽检通报过 - 成本：每月两三百到上千元不等，看你用什么档次的 - 说人话：没有哪个官方机构排过「哪个牌子最好」。能查的只有两样：市场监管总局的产品质量抽检通报，和监管部门对具体事件的调查。贵的不等于安全，进口的不等于合格。先买小包装试一周，看孩子有没有红屁股和勒痕，合适再囤。 - 收益：没有任何官方机构发布过「哪个牌子最好」的排名，所以本书不给品牌推荐。能核查的信息只有两类。一类是国家市场监督管理总局的产品质量抽检通报。另一类是监管部门对具体事件的调查。2026 年 6 月「婴幼儿纸尿裤甲酰胺问题」引起关注之后，市场监管总局牵头成立了联合调查组去核查 - 证据等级：C - 来源：市场监管总局 (2026-06-22). 市场监管总局牵头成立联合调查组核查「婴幼儿纸尿裤甲酰胺问题」：「针对媒体反映的"婴幼儿纸尿裤甲酰胺问题"，市场监管总局、工业和信息化部、国家卫生健康委、国家疾控局高度重视，成立联合调查组，核查婴幼儿纸尿裤甲酰胺有关问题，并依法依规处理。有关情况将及时公布。」. ；中国政府网转载. - 备注：联合调查组成立时只说「有关情况将及时公布」。TODO（待核实：调查结论。截至 2026 年 9 月 30 日，市场监管总局官网和近年的国家监督抽查通报里都没找到纸尿裤的结论）。实际怎么买：贵的不等于安全，进口的不等于合格。先买小包装试一周，看孩子有没有红屁股和勒痕，合适再囤。红屁股主要是换得不够勤、不透气造成的，和牌子的关系没有想象中大。查抽检通报的方法见第 5 节 **Evidence:** C. At the time of its formation, the task force stated only that “relevant findings would be released in due course.” As of September 30, 2026, neither the Administration’s official website nor recent national inspection reports contain any conclusions regarding infant diapers. In practice, higher cost does not equal greater safety, and imported products are not automatically compliant. Begin with a small trial pack to monitor for skin reactions; remember that rashes often stem from infrequent changes or poor breathability rather than brand choice. Instructions on how to access inspection reports are provided in Section 5. **Source summary:** No government agency has ever published an official ranking of “the best diaper brands.” The only information available comes from two sources: quality inspection reports issued by the State Administration for Market Regulation, and official investigations into specific incidents. A higher price tag does not guarantee safety, nor does being an imported product mean it meets safety standards. It’s wise to start by buying a small pack and using it for a week to check if your child develops rashes or skin irritation; only then should you consider buying in bulk. **Low-ROI detour:** Move “When choosing diapers, focus on three things: fit, how often you change them, and whether they’ve been flagged in any quality inspections.” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “No government agency has ever published an official ranking of “the best diaper brands.” The only information available comes from two sources: quality inspection reports issued by the State Administration for Market Regulation, and official investigations into specific incidents. A higher price tag does not guarantee safety, nor does being an imported product mean it meets safety standards. It’s wise to start by buying a small pack and using it for a week to check if your child develops rashes or skin irritation; only then should you consider buying in bulk.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** chapter:05 **Source links:** [市场监管总局 (2026-06-22). 市场监管总局牵头成立联合调查组核查「婴幼儿纸尿裤甲酰胺问题」：「针对媒体反映的"婴幼儿纸尿裤甲酰胺问题"，市场监管总局、工业和信息化部、国家卫生健康委、国家疾控局高度重视，成立联合调查组，核查婴幼儿纸尿裤甲酰胺有关问题，并依法依规处理。有关情况将及时公布。」.](https://www.samr.gov.cn/xw/zj/art/2026/art_78c0425db7604b27bd7a3f36ba319975.html); [中国政府网转载.](https://www.gov.cn/zhengce/202606/content_7072931.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/20-%E5%88%9A%E5%87%BA%E7%94%9F%E7%9A%84%E5%AD%A9%E5%AD%90%E6%80%8E%E4%B9%88%E5%B8%A6.md --- ### 20-011 — Consider buying big-ticket items in the order “borrow, buy used, buy new” — don’t buy them all at once Original title: 大件按「借、买二手、买新」的顺序考虑，别一次性配齐 **Source text (English):** ### 11. Consider buying big-ticket items in the order “borrow, buy used, buy new” — don’t buy them all at once - Cost: No extra money is needed; the amount saved is usually in the thousands of yuan. The hard part is resisting the urge to buy everything at once. - In plain terms: Strollers, cribs, blankets, and toys are used for only a short time, and there’s plenty of them on the used market with few buyers. First, try to borrow them; if that’s not possible, buy used; only then should you consider buying new — this usually saves you thousands of yuan. However, it’s not advisable to buy used car seats or mattresses, since any structural damage from prior crashes isn’t visible to the naked eye. Things like postpartum care centers and early-education classes are optional big expenses; wait at least 24 hours before deciding. - Benefit: Strollers, cribs, blankets, and toys are all used for only a brief period, and the used market offers far more of them than there’s demand for. The only two items you really shouldn’t try to save money on — or buy used — are car seats and mattresses. Any structural damage to a car seat after a crash simply can’t be seen by looking at it. - Evidence grade: C - Sources: author’s experience, no direct literature; see Section 1 for evidence of safety seats and Section 5 for impulsive consumption - Notes: This book neither recommends nor discourages postpartum care centers, early-education classes, or baby swimming classes. Still, they’re all optional big expenses, so the 24-hour cooling-off period described in Section 5 applies to them. **Original text (Chinese):** ### 11. 大件按「借、买二手、买新」的顺序考虑，别一次性配齐 - 成本：不用额外花钱，省下来的钱通常以千元计。难在忍住不一次性把东西配齐 - 说人话：婴儿车、婴儿床、抱被、玩具用的时间都短，二手货很多。先问人借，借不到买二手，再不行才买新的，通常能省下上千元。安全座椅和床垫别买二手，座椅撞过以后的损伤眼睛看不出来。月子会所、早教课这类大钱，先冷静 24 小时再定。 - 收益：婴儿车、婴儿床、抱被、玩具的使用期都很短，二手市场上供给远大于需求。真正不能省、也不建议买二手的是两样：安全座椅和床垫。安全座椅撞过之后的结构损伤，肉眼看不出来 - 证据等级：C - 来源：作者经验，无直接文献；安全座椅的证据见第 1 节，冲动消费见第 5 节 - 备注：月子会所、早教课、婴儿游泳馆这几类，本书不推荐也不否定。但它们都是可花可不花的一笔大钱，适用第 5 节讲的 24 小时冷静期 **Evidence:** C. This book neither recommends nor discourages postpartum care centers, early-education classes, or baby swimming classes. Still, they’re all optional big expenses, so the 24-hour cooling-off period described in Section 5 applies to them. **Source summary:** Strollers, cribs, blankets, and toys are used for only a short time, and there’s plenty of them on the used market with few buyers. First, try to borrow them; if that’s not possible, buy used; only then should you consider buying new — this usually saves you thousands of yuan. However, it’s not advisable to buy used car seats or mattresses, since any structural damage from prior crashes isn’t visible to the naked eye. Things like postpartum care centers and early-education classes are optional big expenses; wait at least 24 hours before deciding. **Low-ROI detour:** Move “Consider buying big-ticket items in the order “borrow, buy used, buy new” — don’t buy them all at once” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Strollers, cribs, blankets, and toys are used for only a short time, and there’s plenty of them on the used market with few buyers. First, try to borrow them; if that’s not possible, buy used; only then should you consider buying new — this usually saves you thousands of yuan. However, it’s not advisable to buy used car seats or mattresses, since any structural damage from prior crashes isn’t visible to the naked eye. Things like postpartum care centers and early-education classes are optional big expenses; wait at least 24 hours before deciding.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** chapter:01; chapter:05 **Source links:** 作者经验，无直接文献; 安全座椅的证据见第 1 节，冲动消费见第 5 节 **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/20-%E5%88%9A%E5%87%BA%E7%94%9F%E7%9A%84%E5%AD%A9%E5%AD%90%E6%80%8E%E4%B9%88%E5%B8%A6.md --- ### 20-012 — For children with severe eczema or egg allergy, don’t avoid peanuts — introduce them early under medical guidance, but never feed whole peanuts. Original title: 孩子有严重湿疹或鸡蛋过敏，别躲着花生，按医生指导早点加上，但绝不能喂整粒 **Source text (English):** ### 12. For children with severe eczema or egg allergy, don’t avoid peanuts — introduce them early under medical guidance, but never feed whole peanuts. - Cost: A jar of peanut butter costs just a few dozen yuan. Feeding it a few times a week is easy to fit into a routine. Before starting, though, a doctor’s evaluation is required. - In plain terms: In a randomized trial of 640 high‑risk infants, those who ate peanuts regularly from 4 to 11 months of age had a peanut allergy rate of only 1.9% by age 5, compared with 13.7% in the group that completely avoided peanuts. Among children already showing a weak positive skin test at enrollment, the rates were 10.6% versus 35.3%. Avoiding peanuts actually raises the risk of allergy. However, whole peanuts must never be given, as they can block the airway. A total of 530 infants had negative skin tests at entry, while 98 had weakly positive results. - Benefit: The LEAP trial involved 640 infants aged 4–11 months with severe eczema, egg allergy, or both. One group ate peanut products regularly while the other avoided them entirely; at 60 months, only 1.9% of the eaters had a peanut allergy versus 13.7% of avoiders (P<0.001). Among 98 children with a weak positive skin test at entry, 10.6% of eaters were allergic versus 35.3% of avoiders (P=0.004). No serious adverse events differed between groups. - Evidence grade: A - Sources:Du Toit G, Roberts G, Sayre PH, et al. (2015). Randomized trial of peanut consumption in infants at risk for peanut allergy. New England Journal of Medicine, 372(9), 803-813. ; National Health Commission of China (NHC) General Office (2020). Core information on infant and young child feeding health education. ; Perkin MR et al. (2016). Randomized Trial of Introduction of Allergenic Foods in Breast-Fed Infants. New England Journal of Medicine, 374(18), 1733-1743. (The general infant trial EAT in the remarks) - Notes: Peanuts must be given only as thinned peanut butter or powdered form mixed into food — never as whole nuts. The Health Commission clearly states: “Whole peanuts, nuts, jelly, and similar foods can be inhaled into the airway and cause choking; infants should avoid them.” For choking first aid, see Section 13, Item 26. This guidance applies only to high‑risk children with severe eczema or egg allergy. A medical assessment is mandatory before introduction; in the LEAP trial, children with a skin‑test reaction greater than 4 mm were excluded. Another study of 1,162 breastfed infants found no significant difference in overall food allergy rates between early‑introduction and standard groups, though a subset showed a clear benefit: 5.6% versus 7.1% (P=0.32) and 2.4% versus 7.3% respectively. Evidence for typical infants is far weaker. Early introduction appears safe, but Chinese official guidelines currently give no recommendation on this point; therefore this advice follows international trial evidence. Keep in mind that LEAP started at 4 months while Chinese practice recommends waiting until 6 months for solids — consult a doctor on timing and method for high‑risk children. **Original text (Chinese):** ### 12. 孩子有严重湿疹或鸡蛋过敏，别躲着花生，按医生指导早点加上，但绝不能喂整粒 - 成本：一罐花生酱几十元。每周喂几次，顺手就做。加之前要带孩子看一次医生，做个评估。 - 说人话：有重度湿疹或鸡蛋过敏的婴儿，从 4 到 11 个月起定期吃花生，到 5 岁时花生过敏的只有 1.9%，完全躲开的是 13.7%。皮试已经有点反应的孩子，吃的是 10.6%，躲的是 35.3%。加之前先带孩子看医生。绝不能喂整粒花生，会噎住气管。 - 收益：英国 LEAP 随机试验。640 名婴儿入组，条件是有重度湿疹、鸡蛋过敏，或者两样都有。入组时 4 到 11 个月大。随机分成两组，一组定期吃花生制品，一组完全回避，到 60 个月大时看花生过敏率。入组时花生皮试阴性的 530 人里，回避组 13.7% 过敏，吃的组 1.9%（P<0.001）。入组时皮试已经弱阳性的 98 人里，回避组 35.3%，吃的组 10.6%（P=0.004）。两组的严重不良事件没有差别。 - 证据等级：A - 来源：Du Toit G, Roberts G, Sayre PH, 等 (2015). Randomized trial of peanut consumption in infants at risk for peanut allergy. New England Journal of Medicine, 372(9), 803-813. ；国家卫生健康委办公厅 (2020). 婴幼儿喂养健康教育核心信息. ；Perkin MR 等 (2016). Randomized Trial of Introduction of Allergenic Foods in Breast-Fed Infants. New England Journal of Medicine, 374(18), 1733-1743. （备注里那项一般婴儿试验 EAT） - 备注：**形式只能是花生酱调稀或者花生粉拌进辅食，绝不能给整粒花生。**卫健委的喂养核心信息写得很明白：「整粒花生、坚果、果冻等食物易吸入气管，引起窒息，婴幼儿应当避免食用」。噎住了怎么办见第 13 节第 26 条（有人噎住说不出话）。适用的只是高危孩子：有重度湿疹，或者已经对鸡蛋过敏的那些。**加之前必须先看医生做评估，不要自己在家试**：LEAP 试验入组前给每个孩子做了皮试，皮试反应大于 4 毫米的孩子被排除在试验之外，没让他们吃。一般孩子的证据弱得多。另一项 1162 名普通母乳喂养婴儿的试验里，按分组算，早引入组食物过敏 5.6%、常规组 7.1%，差别不显著（P=0.32）；只有在真正做到了的那部分孩子里才显著（2.4% 对 7.3%）。这种算法容易把效果说大，作者自己说按分组算没能证出效力，但也说明早引入是安全的。中国的官方喂养文件目前对「该早引入还是该回避易过敏食物」没有说法，所以这条按国际试验证据写。时间点上也要注意：LEAP 从 4 月龄起，而中国是满 6 月龄开始加辅食，见本节第 4 条（前 6 个月只喂母乳）。高危孩子几月龄开始、怎么开始，听医生的。 **Evidence:** A. Peanuts must be given only as thinned peanut butter or powdered form mixed into food — never as whole nuts. The Health Commission clearly states: “Whole peanuts, nuts, jelly, and similar foods can be inhaled into the airway and cause choking; infants should avoid them.” For choking first aid, see Section 13, Item 26. This guidance applies only to high‑risk children with severe eczema or egg allergy. A medical assessment is mandatory before introduction; in the LEAP trial, children with a skin‑test reaction greater than 4 mm were excluded. Another study of 1,162 breastfed infants found no significant difference in overall food allergy rates between early‑introduction and standard groups, though a subset showed a clear benefit: 5.6% versus 7.1% (P=0.32) and 2.4% versus 7.3% respectively. Evidence for typical infants is far weaker. Early introduction appears safe, but Chinese official guidelines currently give no recommendation on this point; therefore this advice follows international trial evidence. Keep in mind that LEAP started at 4 months while Chinese practice recommends waiting until 6 months for solids — consult a doctor on timing and method for high‑risk children. **Source summary:** In a randomized trial of 640 high‑risk infants, those who ate peanuts regularly from 4 to 11 months of age had a peanut allergy rate of only 1.9% by age 5, compared with 13.7% in the group that completely avoided peanuts. Among children already showing a weak positive skin test at enrollment, the rates were 10.6% versus 35.3%. Avoiding peanuts actually raises the risk of allergy. However, whole peanuts must never be given, as they can block the airway. A total of 530 infants had negative skin tests at entry, while 98 had weakly positive results. **Low-ROI detour:** Move “For children with severe eczema or egg allergy, don’t avoid peanuts — introduce them early under medical guidance, but never feed whole peanuts.” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “In a randomized trial of 640 high‑risk infants, those who ate peanuts regularly from 4 to 11 months of age had a peanut allergy rate of only 1.9% by age 5, compared with 13.7% in the group that completely avoided peanuts. Among children already showing a weak positive skin test at enrollment, the rates were 10.6% versus 35.3%. Avoiding peanuts actually raises the risk of allergy. However, whole peanuts must never be given, as they can block the airway. A total of 530 infants had negative skin tests at entry, while 98 had weakly positive results.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 13-026; 20-004 **Source links:** [Du Toit G, Roberts G, Sayre PH, 等 (2015). Randomized trial of peanut consumption in infants at risk for peanut allergy. New England Journal of Medicine, 372(9), 803-813.](https://doi.org/10.1056/NEJMoa1414850); [国家卫生健康委办公厅 (2020). 婴幼儿喂养健康教育核心信息.](https://www.gov.cn/zhengce/zhengceku/2020-08/01/content_5531915.htm); [Perkin MR 等 (2016). Randomized Trial of Introduction of Allergenic Foods in Breast-Fed Infants. New England Journal of Medicine, 374(18), 1733-1743.](https://doi.org/10.1056/NEJMoa1514210) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/20-%E5%88%9A%E5%87%BA%E7%94%9F%E7%9A%84%E5%AD%A9%E5%AD%90%E6%80%8E%E4%B9%88%E5%B8%A6.md --- ### 20-013 — Watch newborn jaundice for these signals: yellow within 24 hours of birth, getting yellower, hard to wake or refusing feeds, pale stools — go to hospital the same day Original title: 盯住新生儿黄疸的几个信号：出生 24 小时内就黄、越来越黄、叫不醒不吃奶、大便发白，就当天去医院 **Source text (English):** ### 13. Watch newborn jaundice for these signals: yellow within 24 hours of birth, getting yellower, hard to wake or refusing feeds, pale stools — go to hospital the same day - Cost: Registration plus bilirubin testing, within a few hundred yuan. Phototherapy if needed is usually about two days in hospital. The hard part is making the trip even when the baby still looks okay. - In plain terms: More than four in five newborns have some jaundice; most clear on their own. Yellow before 24 hours of age, or getting yellower, unusually sleepy and hard to rouse, refusing feeds, or floppy or stiff — go to hospital the same day. Pale or white stools may mean biliary atresia; get checked quickly. Very high bilirubin can injure the brain and cause lifelong disability. - Benefit: The American Academy of Pediatrics 2022 guideline states that “more than 80% of newborns will have some degree of jaundice.” High bilirubin can cause acute bilirubin encephalopathy and kernicterus. The guideline calls kernicterus “permanent crippling neurological disease,” with choreoathetoid cerebral palsy, upward gaze palsy, enamel dysplasia of primary teeth, and hearing loss. “Jaundice appearing within 24 hours after birth” is listed as a risk factor for severe hyperbilirubinemia. The UK NHS parent guidance has two tiers. Tier one: call emergency services or go to emergency — jaundice plus more sleepy than usual or hard to wake, not feeding, floppy or stiff, or seizures; jaundice before 24 hours of age also counts. Tier two: see a doctor urgently — after 24 hours, jaundice not improving or worsening, dark yellow or brown urine, or pale cream-colored stools. Globally, an estimated 480,000 newborns in 2010 had Rh hemolytic disease (ABO/Rh incompatibility) or extreme hyperbilirubinemia; 24% died and 13% developed kernicterus. Among survivors of kernicterus, more than 83% had one or more lasting impairments. Pale stools may indicate biliary atresia; Kasai procedure before 60 days of age greatly improves prognosis. Since 2004 Taiwan printed stool color cards in every newborn health handbook; surgery within 60 days rose from 60% in 2004 to 74.3% in 2005. After the cards, mortality in biliary atresia fell from 26.2% to 15.9% in a Taiwan population study — before-after, not a randomized trial. - Evidence grade: B - Sources:Kemper AR, Newman TB, Slaughter JL, et al. (2022). Clinical Practice Guideline Revision: Management of Hyperbilirubinemia in the Newborn Infant 35 or More Weeks of Gestation. Pediatrics, 150(3), e2022058859. ; NHS. Jaundice in babies (reviewed 2026-03-24). ; NICE (revised 2010, 2023). Jaundice in newborn babies under 28 days (CG98), 1.2.6, 1.7.1. ; Bhutani VK, Zipursky A, Blencowe H, et al. (2013). Neonatal hyperbilirubinemia and Rhesus disease of the newborn: incidence and impairment estimates for 2010 at regional and global levels. Pediatric Research, 74(Suppl 1), 86-100. ; Hsiao CH, Chang MH, Chen HL, et al. (2008). Universal screening for biliary atresia using an infant stool color card in Taiwan. Hepatology, 47(4), 1233-1240. ; Lee M, Chen SC, Yang HY, et al. (2016). Infant Stool Color Card Screening Helps Reduce the Hospitalization Rate and Mortality of Biliary Atresia: A 14-Year Nationwide Cohort Study in Taiwan. Medicine, 95(12), e3166. ; National Health and Family Planning Commission (2017). National basic public health service specifications (third edition), health management service specifications for children aged 0 to 6 years old. - Notes: Phototherapy uses special light on the skin to change bilirubin into forms that are easier to excrete. Do not substitute sunbathing at home: the AAP says sun exposure is hard to make both safe and effective, so it is not recommended as treatment. Do not give water or glucose water to “flush” jaundice — the guideline also advises against that. Visual yellow depth does not reliably estimate bilirubin level. UK NICE says not to rely on eyes alone; if unsure, measure once. Babies born before 38 weeks, siblings who had phototherapy, or insufficient breastfeeding raise risk of severe jaundice. Follow-up per the national basic public health service norm: home visit within one week after discharge; community health center or township clinic at 28–30 days — both visits check jaundice. If discharge orders include bilirubin recheck, go on that schedule. Full-term jaundice beyond 14 days or preterm beyond 21 days: NICE requires conjugated bilirubin testing and checking stool color. Jaundice alone does not delay vaccines (this section item 3). Newborn screening: Section 27, item 13 (heel-prick screening). **Original text (Chinese):** ### 13. 盯住新生儿黄疸的几个信号：出生 24 小时内就黄、越来越黄、叫不醒不吃奶、大便发白，就当天去医院 - 成本：挂号加测胆红素，几百元以内。要照蓝光的，一般在医院照两天左右。难在孩子看着还好的时候，也要跑这一趟 - 说人话：八成以上的新生儿会有点黄，多数自己会退。出生不满 24 小时就黄，或者越来越黄、比平时嗜睡叫不醒、不吃奶、身子发软或发硬，要当天去医院。大便颜色发白，可能是胆道闭锁，也要尽快去查。胆红素太高会伤到脑子，留下一辈子的残疾。 - 收益：美国儿科学会 2022 年的指南说，「超过 80% 的新生儿会有某种程度的黄疸」。胆红素太高，会引起急性胆红素脑病和核黄疸。指南说核黄疸是「永久的致残性神经系统疾病」。它的表现包括手脚不自主扭动的脑瘫、眼睛往上看不了、乳牙釉质发育不良和听力损害。指南把「出生后 24 小时内出现黄疸」列为会发展成重度黄疸的风险因素。英国国家医疗服务体系（NHS）给家长的说法分两档。第一档要打急救电话或直接去急诊。这一档是孩子有黄疸，同时比平时嗜睡或叫不醒、不吃奶、身子发软或发硬、有抽动。孩子出生还不满 24 小时就有黄疸的，也算这一档。第二档要尽快约医生。这一档是出生超过 24 小时，黄疸不见好或越来越重，尿深黄或褐色，或者大便是淡奶油色。全球估算，2010 年约 48 万名新生儿得了 Rh 溶血病（母子血型不合引起）或极重度的高胆红素血症。这些孩子里 24% 死亡，13% 发展成核黄疸。核黄疸活下来的孩子里，83% 以上留下一种或多种残损。大便发白可能是胆道闭锁，这种病要在 60 天内做葛西手术（Kasai 手术），预后才明显更好。台湾从 2004 年起，把大便比色卡印进每个新生儿的儿童健康手册。60 天内做上手术的比例，从 2004 年的 60% 升到 2005 年的 74.3%。另一项台湾全民研究里，推行比色卡之后，胆道闭锁孩子的死亡率从 26.2% 降到 15.9%。这是前后对比，不是分组试验 - 证据等级：B - 来源：Kemper AR, Newman TB, Slaughter JL, et al. (2022). Clinical Practice Guideline Revision: Management of Hyperbilirubinemia in the Newborn Infant 35 or More Weeks of Gestation. Pediatrics, 150(3), e2022058859. ；NHS. Jaundice in babies（2026-03-24 审阅）. ；NICE (2010, 2023 修订). Jaundice in newborn babies under 28 days (CG98), 1.2.6、1.7.1. ；Bhutani VK, Zipursky A, Blencowe H, et al. (2013). Neonatal hyperbilirubinemia and Rhesus disease of the newborn: incidence and impairment estimates for 2010 at regional and global levels. Pediatric Research, 74(Suppl 1), 86-100. ；Hsiao CH, Chang MH, Chen HL, et al. (2008). Universal screening for biliary atresia using an infant stool color card in Taiwan. Hepatology, 47(4), 1233-1240. ；Lee M, Chen SC, Yang HY, et al. (2016). Infant Stool Color Card Screening Helps Reduce the Hospitalization Rate and Mortality of Biliary Atresia: A 14-Year Nationwide Cohort Study in Taiwan. Medicine, 95(12), e3166. ；国家卫生计生委 (2017). 国家基本公共卫生服务规范（第三版），0～6 岁儿童健康管理服务规范. - 备注：照蓝光（光照治疗）是用特殊的光照孩子的皮肤，让胆红素变成容易排出去的形式。别在家晒太阳代替：美国儿科学会说，晒太阳很难做到既安全又不晒伤，所以不推荐拿它当治疗。也别喂水或葡萄糖水来退黄，这个指南也明确不推荐。肉眼看黄的深浅，估不准胆红素有多高。英国 NICE 指南写明不要只靠肉眼，拿不准就去测一次。不满 38 周出生、哥哥姐姐照过蓝光、母乳没吃够的孩子，更容易黄得重。复查按国家基本公共卫生服务规范走：出院后 1 周内，医务人员上门访视。出生后 28 到 30 天，到社区卫生服务中心或乡镇卫生院随访。两次都要看黄疸。出院时医生另约了复查胆红素的，按约的时间去。足月的孩子黄了超过 14 天，早产的超过 21 天，NICE 指南要求查一次结合胆红素，并看大便是不是发白。黄疸本身不耽误打疫苗，见本节第 3 条（疫苗）。新生儿筛查见第 27 节第 13 条（足跟血筛查）。 **Evidence:** B. Phototherapy uses special light on the skin to change bilirubin into forms that are easier to excrete. Do not substitute sunbathing at home: the AAP says sun exposure is hard to make both safe and effective, so it is not recommended as treatment. Do not give water or glucose water to “flush” jaundice — the guideline also advises against that. Visual yellow depth does not reliably estimate bilirubin level. UK NICE says not to rely on eyes alone; if unsure, measure once. Babies born before 38 weeks, siblings who had phototherapy, or insufficient breastfeeding raise risk of severe jaundice. Follow-up per the national basic public health service norm: home visit within one week after discharge; community health center or township clinic at 28–30 days — both visits check jaundice. If discharge orders include bilirubin recheck, go on that schedule. Full-term jaundice beyond 14 days or preterm beyond 21 days: NICE requires conjugated bilirubin testing and checking stool color. Jaundice alone does not delay vaccines (this section item 3). Newborn screening: Section 27, item 13 (heel-prick screening). **Source summary:** More than four in five newborns have some jaundice; most clear on their own. Yellow before 24 hours of age, or getting yellower, unusually sleepy and hard to rouse, refusing feeds, or floppy or stiff — go to hospital the same day. Pale or white stools may mean biliary atresia; get checked quickly. Very high bilirubin can injure the brain and cause lifelong disability. **Low-ROI detour:** Move “Watch newborn jaundice for these signals: yellow within 24 hours of birth, getting yellower, hard to wake or refusing feeds, pale stools — go to hospital the same day” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “More than four in five newborns have some jaundice; most clear on their own. Yellow before 24 hours of age, or getting yellower, unusually sleepy and hard to rouse, refusing feeds, or floppy or stiff — go to hospital the same day. Pale or white stools may mean biliary atresia; get checked quickly. Very high bilirubin can injure the brain and cause lifelong disability.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 20-003; 27-013 **Source links:** [Kemper AR, Newman TB, Slaughter JL, et al. (2022). Clinical Practice Guideline Revision: Management of Hyperbilirubinemia in the Newborn Infant 35 or More Weeks of Gestation. Pediatrics, 150(3), e2022058859.](https://doi.org/10.1542/peds.2022-058859); [NHS. Jaundice in babies（2026-03-24 审阅）.](https://www.nhs.uk/conditions/jaundice-newborn/); [NICE (2010, 2023 修订). Jaundice in newborn babies under 28 days (CG98), 1.2.6、1.7.1.](https://www.nice.org.uk/guidance/cg98/chapter/Recommendations); [Bhutani VK, Zipursky A, Blencowe H, et al. (2013). Neonatal hyperbilirubinemia and Rhesus disease of the newborn: incidence and impairment estimates for 2010 at regional and global levels. Pediatric Research, 74(Suppl 1), 86-100.](https://doi.org/10.1038/pr.2013.208); [Hsiao CH, Chang MH, Chen HL, et al. (2008). Universal screening for biliary atresia using an infant stool color card in Taiwan. Hepatology, 47(4), 1233-1240.](https://doi.org/10.1002/hep.22182); [Lee M, Chen SC, Yang HY, et al. (2016). Infant Stool Color Card Screening Helps Reduce the Hospitalization Rate and Mortality of Biliary Atresia: A 14-Year Nationwide Cohort Study in Taiwan. Medicine, 95(12), e3166.](https://doi.org/10.1097/MD.0000000000003166); [国家卫生计生委 (2017). 国家基本公共卫生服务规范（第三版），0～6 岁儿童健康管理服务规范.](https://www.nhc.gov.cn/ewebeditor/uploadfile/2017/04/20170417104506514.pdf) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/20-%E5%88%9A%E5%87%BA%E7%94%9F%E7%9A%84%E5%AD%A9%E5%AD%90%E6%80%8E%E4%B9%88%E5%B8%A6.md --- ### 20-014 — During vegan pregnancy or breastfeeding, discuss reliable vitamin B12 and infant feeding with a clinician Original title: 怀孕、喂奶时在吃素，就每天补维生素 B12；孩子的辅食要有动物性食物，非要全素先找医生 **Source text (English):** ### 14. During vegan pregnancy or breastfeeding, discuss reliable vitamin B12 and infant feeding with a clinician - Cost: A daily B12 supplement costs a modest amount; planning suitable infant foods requires attention. - In plain terms: Vitamin B12 is scarce in unfortified plant foods. Untreated deficiency can harm infant growth and neurological development; the source recommends reliable B12 and appropriate complementary foods. - Applicability and limits: Well-planned vegan diets can be possible with reliable supplementation and professional guidance. Do not infer a diagnosis or change a child's diet from this summary alone. - Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below. **Original text (Chinese):** ### 14. 怀孕、喂奶时在吃素，就每天补维生素 B12；孩子的辅食要有动物性食物，非要全素先找医生 - 成本：维生素 B12 补充剂一瓶几十元，每天吃一粒。孩子辅食里加蛋、肉、鱼，花不了多少钱。难在全家认定吃素更健康时，要改主意 - 说人话：维生素 B12 几乎只在肉、蛋、奶里有。妈妈吃全素又没补，奶里就缺，孩子多在 4 到 8 个月大时出问题：长不大、发育落后，拖久了神经损伤可能补不回来。孩子的辅食每天要有动物性食物。 - 收益：美国疾控中心 2003 年报告了两个孩子。两人都是吃素的妈妈喂母乳带大的，都缺维生素 B12，都长不大、发育落后。第一个孩子的妈妈吃了 7 年全素。孩子 15 个月大时住院，查出严重贫血，脑部核磁显示全脑萎缩。补上 B12 之后孩子有进步，但到 32 个月大，说话和语言仍然落后。报告说，婴幼儿缺 B12 最常见的原因是妈妈饮食里缺。喂母乳的孩子一般在 4 到 8 个月大时显出来。缺得久了，有的孩子会留下不可逆的神经损伤，轻重看缺得多重、缺了多久。不靠强化的可靠来源只有动物性食物：肉、奶制品和蛋。植物里天然的 B12 大多人体用不上。加了 B12 的谷物、豆奶、营养酵母可以当稳定来源。报告要求吃素的人，尤其是怀孕和喂奶的女性，弄清自己吃的东西里有多少 B12，或者去问营养专业人员。欧洲儿科胃肠肝病和营养学会 2017 年的辅食立场文件写明，所有婴儿都要吃富含铁的辅食，包括肉类或铁强化食品。全素饮食只应在医生或营养师的适当监督下进行，父母要明白不按建议补充的严重后果。国家卫健委 2020 年的喂养核心信息要求，辅食每天不少于 4 种，并且至少包括一种动物性食物、一种蔬菜和一种谷薯类食物 - 证据等级：B - 来源：Centers for Disease Control and Prevention (2003). Neurologic impairment in children associated with maternal dietary deficiency of cobalamin—Georgia, 2001. MMWR, 52(4), 61-64. ；Fewtrell M, Bronsky J, Campoy C, et al. (2017). Complementary Feeding: A Position Paper by the European Society for Paediatric Gastroenterology, Hepatology, and Nutrition (ESPGHAN) Committee on Nutrition. Journal of Pediatric Gastroenterology and Nutrition, 64(1), 119-132. ；国家卫生健康委办公厅 (2020). 婴幼儿喂养健康教育核心信息. ；Melina V, Craig W, Levin S (2016). Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Journal of the Academy of Nutrition and Dietetics, 116(12), 1970-1980. （备注里的反方） - 备注：争议：美国营养与饮食学会 2016 年的立场是，规划得当的素食和全素适合人生各个阶段，包括怀孕、喂奶、婴儿和儿童。但它同样写明，吃全素的人要有可靠的 B12 来源，比如强化食品或补充剂。两边分歧在全素能不能喂婴儿，在「必须补 B12」上没有分歧。吃蛋奶的素食风险低一些，但很少吃蛋奶的一样会缺。报告里第二个孩子的妈妈吃素 20 年，几乎不碰肉、鱼和奶制品。缺 B12 早期的症状没有特点，美国疾控中心说贫血指标不适合拿来筛查。孩子长得慢、发育跟不上，看病时主动告诉医生家里吃素，查什么由医生定。医生给的治疗别因为信偏方就拒绝，见第 16 节第 4 条（别为了试偏方停掉正规治疗）。辅食怎么加见本节第 4 条（6 个月起加辅食），孕期的叶酸见第 27 节第 1 条（每天补 0.4 毫克叶酸）。 **Evidence:** B. Well-planned vegan diets can be possible with reliable supplementation and professional guidance. Do not infer a diagnosis or change a child's diet from this summary alone. **Source summary:** Vitamin B12 is scarce in unfortified plant foods. Untreated deficiency can harm infant growth and neurological development; the source recommends reliable B12 and appropriate complementary foods. **Low-ROI detour:** Move “During vegan pregnancy or breastfeeding, discuss reliable vitamin B12 and infant feeding with a clinician” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Vitamin B12 is scarce in unfortified plant foods. Untreated deficiency can harm infant growth and neurological development; the source recommends reliable B12 and appropriate complementary foods.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 16-004; 20-004; 27-001 **Source links:** [Centers for Disease Control and Prevention (2003). Neurologic impairment in children associated with maternal dietary deficiency of cobalamin—Georgia, 2001. MMWR, 52(4), 61-64.](https://www.cdc.gov/mmwr/preview/mmwrhtml/mm5204a1.htm); [Fewtrell M, Bronsky J, Campoy C, et al. (2017). Complementary Feeding: A Position Paper by the European Society for Paediatric Gastroenterology, Hepatology, and Nutrition (ESPGHAN) Committee on Nutrition. Journal of Pediatric Gastroenterology and Nutrition, 64(1), 119-132.](https://doi.org/10.1097/MPG.0000000000001454); [国家卫生健康委办公厅 (2020). 婴幼儿喂养健康教育核心信息.](https://www.gov.cn/zhengce/zhengceku/2020-08/01/content_5531915.htm); [Melina V, Craig W, Levin S (2016). Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Journal of the Academy of Nutrition and Dietetics, 116(12), 1970-1980.](https://doi.org/10.1016/j.jand.2016.09.025) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/20-%E5%88%9A%E5%87%BA%E7%94%9F%E7%9A%84%E5%AD%A9%E5%AD%90%E6%80%8E%E4%B9%88%E5%B8%A6.md --- ## 21. International Travel Safety Original chapter title: 出国、旅行与境外安全 [← 回总目录](../README.md) 这一节算的是钱和人身自由，有几条还关系到人身安全。到了国外，管你的是所在国的法律，不是中国的。中国使领馆能帮你到哪一步，有明确的界线。 ### 21-001 — Check the Ministry of Foreign Affairs safety advisories before you travel; steer clear of any locations marked “Do Not Travel” Original title: 出发前查一次外交部安全提醒，标了「暂勿前往」的地方就别去 **Source text (English):** ### 1. Check the Ministry of Foreign Affairs safety advisories before you travel; steer clear of any locations marked “Do Not Travel” - Cost: It’s free. Simply browse the Chinese Consular Service website — it takes just a few minutes. - In plain terms: The Ministry of Foreign Affairs classifies overseas safety risks into four levels, with the highest level labeled “Do Not Travel.” As of September 15, 2026, avoiding high‑risk countries and regions has been codified in administrative regulations. When processing travel documents or at border control, officials will remind travelers and may even advise them against going. A quick glance at that page before departure is all you need. - Benefit: The Ministry publishes safety advisories ranked from low to high risk: “Exercise Caution,” “Increase Safety Precautions,” “Travel with Care,” and “Do Not Travel.” The new regulation effective September 15, 2026, also spells out citizens’ obligations: “Chinese nationals should pay attention to overseas safety advisories and destination‑specific risk warnings, and avoid traveling to or staying in high‑risk countries or regions.” It further mandates that immigration authorities — responsible for issuing travel documents and border checks — warn and, if necessary, dissuade anyone planning to visit such areas. The original wording reads: “For Chinese citizens intending to travel to countries or regions with the highest risk level or where incidents threatening personal safety occur frequently, authorities must, when appropriate, dissuade them from going.” - Evidence grade: A - Sources: State Council of China (2026). Regulations on Exit and Entry Management (National Order No. 841). (Article 2); State Council of China (2023). Regulations on Consular Protection and Assistance (National Order No. 763). (19, 21); Consular Department of the Ministry of Foreign Affairs. Security Reminder. - Notes: Advisories are updated as situations evolve; this guide does not list them, so be sure to check the page yourself before you travel. As of September 7, 2026, the “Do Not Travel” warnings covered Eswatini (August 25, 2026), Palestine (October 10, 2023), Sudan (April 17, 2023), Afghanistan (February 17, 2023), Syria (January 4, 2023), Peru (December 29, 2022), Somalia (November 24, 2022), as well as specific warnings for northern Myanmar and certain provinces of the Democratic Republic of the Congo. Travel agencies also have a duty to inform clients; before joining a tour, you can request a written summary of destination risks. **Original text (Chinese):** ### 1. 出发前查一次外交部安全提醒，标了「暂勿前往」的地方就别去 - 成本：不花钱。打开中国领事服务网翻一遍，几分钟就看完。 - 说人话：外交部把国外的安全风险分成四档，最高的一档叫「暂勿前往」。2026 年 9 月 15 日起，避开高风险的国家和地区写进了行政法规。办证件和出境过关的时候，工作人员还会提醒你，必要时会劝你别去。出发前翻一遍那一页，几分钟的事。 - 收益：外交部按风险高低公开发布国外安全提醒。从低到高大致是四档：「注意安全」「加强安全防范」「谨慎前往」「暂勿前往」。2026 年 9 月 15 日起施行的新规，把个人的义务也写进了行政法规。原文是：「中国公民应当关注国外安全提醒和旅游目的地安全风险提示，避免前往及驻留高风险国家或者地区」。新规同时要求移民管理机构（办出入境证件和管边检的部门），在办证和出境边检时提醒要去高风险地区的人。这一条的原文是：「对准备前往风险等级为最高级别或者严重危及人身安全案件突发高发的国家或者地区的中国公民，必要时应当劝阻其前往」 - 证据等级：A - 来源：国务院 (2026). 关于出境入境管理的规定（国令第 841 号）. （第二条）；国务院 (2023). 领事保护与协助条例（国令第 763 号）. （第十九、二十一条）；外交部领事司. 安全提醒. - 备注：提醒会随局势变动，本书不抄名单，出行前自己查一次那一页。截至 2026 年 9 月 7 日，该栏目里还挂着这几条「暂勿前往」类提醒：斯威士兰（2026-08-25）、巴勒斯坦（2023-10-10）、苏丹（2023-04-17）。另外四条是阿富汗（2023-02-17）、叙利亚（2023-01-04）、秘鲁（2022-12-29）、索马里（2022-11-24）。另外还有针对缅北地区、刚果（金）部分省份的专门提醒。旅行社也有告知义务。跟团之前，你可以要求对方书面说明目的地的风险 **Evidence:** A. Advisories are updated as situations evolve; this guide does not list them, so be sure to check the page yourself before you travel. As of September 7, 2026, the “Do Not Travel” warnings covered Eswatini (August 25, 2026), Palestine (October 10, 2023), Sudan (April 17, 2023), Afghanistan (February 17, 2023), Syria (January 4, 2023), Peru (December 29, 2022), Somalia (November 24, 2022), as well as specific warnings for northern Myanmar and certain provinces of the Democratic Republic of the Congo. Travel agencies also have a duty to inform clients; before joining a tour, you can request a written summary of destination risks. **Source summary:** The Ministry of Foreign Affairs classifies overseas safety risks into four levels, with the highest level labeled “Do Not Travel.” As of September 15, 2026, avoiding high‑risk countries and regions has been codified in administrative regulations. When processing travel documents or at border control, officials will remind travelers and may even advise them against going. A quick glance at that page before departure is all you need. **Low-ROI detour:** Move “Check the Ministry of Foreign Affairs safety advisories before you travel; steer clear of any locations marked “Do Not Travel”” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The Ministry of Foreign Affairs classifies overseas safety risks into four levels, with the highest level labeled “Do Not Travel.” As of September 15, 2026, avoiding high‑risk countries and regions has been codified in administrative regulations. When processing travel documents or at border control, officials will remind travelers and may even advise them against going. A quick glance at that page before departure is all you need.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国务院 (2026). 关于出境入境管理的规定（国令第 841 号）.](https://www.gov.cn/zhengce/zhengceku/202607/content_7077173.htm); [国务院 (2023). 领事保护与协助条例（国令第 763 号）.](https://www.gov.cn/zhengce/zhengceku/202307/content_6891761.htm); [外交部领事司. 安全提醒.](https://cs.mfa.gov.cn/zggmzhw/lsbh/aqtx/) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/21-%E5%87%BA%E5%9B%BD%E6%97%85%E8%A1%8C%E4%B8%8E%E5%A2%83%E5%A4%96%E5%AE%89%E5%85%A8.md --- ### 21-002 — Save the 12308 hotline number and your local embassy/consulate’s consular protection number in your phone, then write them down and keep a copy in your wallet — don’t wait until an emergency to look them up. Original title: 把 12308 和当地使领馆的领保电话存进手机，再抄一份放钱包，别等出事再找 **Source text (English):** ### 2. Save the 12308 hotline number and your local embassy/consulate’s consular protection number in your phone, then write them down and keep a copy in your wallet — don’t wait until an emergency to look them up. - Cost: No cost at all. Saving two numbers and writing one copy down takes just a few minutes. - In plain terms: There is only one main hotline to call for help in an emergency. Inside China, dial 12308; abroad, call +86-10-12308. Since this hotline launched, it has handled over 3 million calls. During the same period, the Ministry of Foreign Affairs and its overseas missions dealt with more than 500,000 consular protection cases. - Benefit: The Ministry of Foreign Affairs operates a 24-hour global emergency hotline for consular protection and services. Inside China, call 12308; abroad, call +86-10-12308 or +86-10-65612308. Since its launch in 2014, this hotline has answered over 3 million calls, while the Ministry and its overseas missions have resolved more than 500,000 consular protection incidents. - Evidence grade: A - Sources: Ministry of Foreign Affairs, Chinese Embassy and Consulates in Myanmar (2023). Consular reminder on the current security situation in northern Myanmar. ; State Council of China Information Office (2023). State Council of Regular briefing on China’s policies will introduce the situation of consular protection and assistance. - Notes: Your local embassy or consulate also maintains its own consular protection hotline, which is often quicker to reach than the main hotline. Before traveling, look up that number on the China Consular Service website for your destination country and save it alongside the main hotline number. However, if your phone is lost or runs out of battery, those saved numbers become useless. That’s why it’s wise to write down both numbers and keep one copy in your wallet, or give a copy to a family member. **Original text (Chinese):** ### 2. 把 12308 和当地使领馆的领保电话存进手机，再抄一份放钱包，别等出事再找 - 成本：不花钱。存两个号码，再抄一份，几分钟。 - 说人话：出事时的求助电话就一个。人在国内打 12308，人在国外打 +86-10-12308。这条热线开通以来接了 300 多万通电话。同一时期，外交部和驻外机构办了 50 多万起领事保护案件。 - 收益：外交部有一条全球领事保护与服务应急热线，24 小时有人接。人在国内拨 12308。人在国外拨 +86-10-12308，或者 +86-10-65612308。这条热线从 2014 年开通到现在，累计接听 300 多万通来电。同一时期，外交部和驻外机构处置各类领事保护案件 50 多万起 - 证据等级：A - 来源：外交部、中国驻缅甸使领馆 (2023). 关于当前缅北地区安全局势的领事提醒. ；国务院新闻办 (2023). 国务院政策例行吹风会介绍领事保护与协助有关情况. - 备注：驻当地使领馆自己还有一个领保电话，通常比总台更快。出发前在中国领事服务网上按国家查到，和总台号码一起存进手机。手机丢了或者没电，存的号码就用不上了。所以再手抄一份放在钱包里，或者把号码写一份给家里人 **Evidence:** A. Your local embassy or consulate also maintains its own consular protection hotline, which is often quicker to reach than the main hotline. Before traveling, look up that number on the China Consular Service website for your destination country and save it alongside the main hotline number. However, if your phone is lost or runs out of battery, those saved numbers become useless. That’s why it’s wise to write down both numbers and keep one copy in your wallet, or give a copy to a family member. **Source summary:** There is only one main hotline to call for help in an emergency. Inside China, dial 12308; abroad, call +86-10-12308. Since this hotline launched, it has handled over 3 million calls. During the same period, the Ministry of Foreign Affairs and its overseas missions dealt with more than 500,000 consular protection cases. **Low-ROI detour:** Move “Save the 12308 hotline number and your local embassy/consulate’s consular protection number in your phone, then write them down and keep a copy in your wallet — don’t wait until an emergency to look them up.” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “There is only one main hotline to call for help in an emergency. Inside China, dial 12308; abroad, call +86-10-12308. Since this hotline launched, it has handled over 3 million calls. During the same period, the Ministry of Foreign Affairs and its overseas missions dealt with more than 500,000 consular protection cases.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [外交部、中国驻缅甸使领馆 (2023). 关于当前缅北地区安全局势的领事提醒.](https://cs.mfa.gov.cn/zggmzhw/lsbh/aqtx/202311/t20231109_11176682.shtml); [国务院新闻办 (2023). 国务院政策例行吹风会介绍领事保护与协助有关情况.](https://www.gov.cn/xinwen/2023zccfh/11/index.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/21-%E5%87%BA%E5%9B%BD%E6%97%85%E8%A1%8C%E4%B8%8E%E5%A2%83%E5%A4%96%E5%AE%89%E5%85%A8.md --- ### 21-003 — Understanding what consular protection can and cannot do: it can visit you, but cannot bail you out, and you still have to pay the costs Original title: 知道领事保护能做什么、不能做什么：能探视，不能捞人，费用还得自己付 **Source text (English):** ### 3. Understanding what consular protection can and cannot do: it can visit you, but cannot bail you out, and you still have to pay the costs - Cost: No cost at all. It only takes a few minutes to clearly understand these boundaries. - In plain terms: If you’re arrested abroad, what consulates can do is verify your situation locally, demand fair and lawful treatment, visit you, and attend court hearings as observers. They cannot overturn a verdict or take you away. Any expenses such as food, lodging, transportation, or medical care paid in advance by others must ultimately be covered by you. Therefore, before traveling abroad, make sure you have sufficient funds and insurance — don’t assume the government will cover everything if something goes wrong. - Benefit: When you’re detained, consulates can take several concrete actions. They can check your situation with local authorities and insist on fair treatment under both local laws and any relevant bilateral treaties. The official wording states: “In accordance with the laws of the host country and international treaties to which China and the host country are parties, consulates may visit or contact the detained individual, learn about their needs, and demand humane and fair treatment.” In simpler terms, they can visit you, communicate with you, ask what you need, and insist that local authorities treat you fairly and humanely. Consulates may also attend court sessions as observers and safeguard your right to a fair trial. If you’re injured or affected by a disaster, they can urge local emergency assistance and help your family handle aftermath matters. At the same time, the rules make it equally clear regarding costs: “Chinese citizens, legal entities, and other organizations must pay any expenses — such as food, lodging, transportation, and medical care — provided by third parties during consular assistance.” In other words, any costs initially covered by others must ultimately be borne by you. - Evidence grade: A - Sources:State Council of China (2023). Regulations on Consular Protection and Assistance (National Order No. 763). (Articles 9, 10, 14, 26) - Notes: Consulates cannot pay fines or medical bills on your behalf, nor buy plane tickets or overturn court rulings. What they can provide is information on local lawyers, interpreters, medical providers, and funeral services, plus help contacting family and finding relief resources. Knowing these limits is valuable: it reminds you to prepare sufficient funds and insurance before traveling — don’t rely on the assumption that the state will handle everything if trouble arises. **Original text (Chinese):** ### 3. 知道领事保护能做什么、不能做什么：能探视，不能捞人，费用还得自己付 - 成本：不花钱。花几分钟把这条界线读明白。 - 说人话：你在国外被抓，使领馆能做的是：向当地核实情况、要求依法公正处理、去看你、开庭时旁听。它不能替你改判，也不能把人领走。别人先垫的食宿、交通、医疗费，最后还是你自己付。所以出国前把钱和保险备好，别把「出事了国家会兜底」当成计划。 - 收益：你被抓时，使领馆能做这么几件事。向所在国有关部门核实情况，要求依法公正处理。条例原文是「按照驻在国法律和我国与驻在国缔结或者共同参加的国际条约对其进行探视或者与其联络，了解其相关需求，要求驻在国有关部门给予该中国公民人道主义待遇和公正待遇」。说白了就是照当地法律和两国签的条约去看你、跟你联络、问你要什么，并要求当地按人道和公正的标准对待你。开庭时使领馆可以旁听，可以要求保障你的诉讼权利。你受了伤或者赶上灾，它能催当地紧急救助，能帮家属处理善后。但费用上条例写得同样清楚：「中国公民、法人、非法人组织在领事保护与协助过程中，得到第三方提供的食宿、交通、医疗等物资和服务的，应当支付应由其自身承担的费用」。别人先垫的食宿、交通、医疗，该你掏的还是你掏 - 证据等级：A - 来源：国务院 (2023). 领事保护与协助条例（国令第 763 号）. （第九、十、十四、二十六条） - 备注：使领馆不替你交罚款、不替你付医药费、不替你买机票，也改变不了所在国法院的结论。它能给你的是当地律师、翻译、医疗、殡葬机构的信息，还能帮你联系亲友、帮你找到救济渠道。所以出国前自己把钱和保险准备好，别把「出事了国家会兜底」当成计划 **Evidence:** A. Consulates cannot pay fines or medical bills on your behalf, nor buy plane tickets or overturn court rulings. What they can provide is information on local lawyers, interpreters, medical providers, and funeral services, plus help contacting family and finding relief resources. Knowing these limits is valuable: it reminds you to prepare sufficient funds and insurance before traveling — don’t rely on the assumption that the state will handle everything if trouble arises. **Source summary:** If you’re arrested abroad, what consulates can do is verify your situation locally, demand fair and lawful treatment, visit you, and attend court hearings as observers. They cannot overturn a verdict or take you away. Any expenses such as food, lodging, transportation, or medical care paid in advance by others must ultimately be covered by you. Therefore, before traveling abroad, make sure you have sufficient funds and insurance — don’t assume the government will cover everything if something goes wrong. **Low-ROI detour:** Move “Understanding what consular protection can and cannot do: it can visit you, but cannot bail you out, and you still have to pay the costs” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If you’re arrested abroad, what consulates can do is verify your situation locally, demand fair and lawful treatment, visit you, and attend court hearings as observers. They cannot overturn a verdict or take you away. Any expenses such as food, lodging, transportation, or medical care paid in advance by others must ultimately be covered by you. Therefore, before traveling abroad, make sure you have sufficient funds and insurance — don’t assume the government will cover everything if something goes wrong.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国务院 (2023). 领事保护与协助条例（国令第 763 号）.](https://www.gov.cn/zhengce/zhengceku/202307/content_6891761.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/21-%E5%87%BA%E5%9B%BD%E6%97%85%E8%A1%8C%E4%B8%8E%E5%A2%83%E5%A4%96%E5%AE%89%E5%85%A8.md --- ### 21-004 — Purchase insurance covering overseas medical care and medical evacuation — don’t settle for just flight delay coverage. Original title: 买一份含境外医疗和医疗转运的保险，别只买航班延误险 **Source text (English):** ### 4. Purchase insurance covering overseas medical care and medical evacuation — don’t settle for just flight delay coverage. - Cost: A short‑term travel insurance policy covering overseas medical needs typically costs anywhere from a few dozen to several hundred yuan. - In plain terms: Medical expenses incurred abroad must be paid out of pocket. Domestic medical insurance rarely covers such costs, and embassies or consulates will not advance the money either. What can truly devastate a family financially is not routine outpatient care, but hospitalization following a serious injury — and the cost of repatriating the patient via a private jet or medical escort. When buying travel insurance, focus on two key coverage limits: overseas medical expenses and emergency medical evacuation/repatriation. - Benefit: Without adequate coverage, overseas medical treatment, extended hospitalization after trauma, and the expense of flying a patient back home can easily exceed hundreds of thousands of yuan. According to the Chinese CDC, transporting a critically ill patient from a remote area to a major hospital can cost over $100,000 if paid directly by the patient. Therefore, selecting a policy with sufficient limits for both overseas medical care and emergency evacuation is essential. - Evidence grade: C - Sources:State Council of China (2023). Regulations on Consular Protection and Assistance (National Order No. 763). (Article 26); U.S. Centers for Disease Control and Prevention. Travelers' Health: Travel Insurance: "Medical evacuation insurance covers emergency transportation from a remote area to a high-quality hospital, which could otherwise cost more than $100,000.". ; The rest is the author's experience and there is no direct literature - Notes: The figure of $100,000 represents a minimum estimate rather than a full cost range. No official or industry‑wide statistics on typical evacuation costs are currently available, so this book does not list a broader range. Before purchasing a policy, verify three points: first, whether your destination country is covered; second, whether high‑risk activities such as scuba diving, skiing, or motorcycle riding are excluded; and third, whether claims are paid directly to hospitals or require you to pay upfront and then seek reimbursement. This advice applies even when traveling to visa‑free countries. **Original text (Chinese):** ### 4. 买一份含境外医疗和医疗转运的保险，别只买航班延误险 - 成本：一份短期的境外旅行险，几十到几百元。 - 说人话：在国外看病的钱要自己掏。国内医保基本不报，使领馆也不垫。真正能拖垮一个家的不是门诊费，是重伤以后的住院，还有把人运回国，那得靠专机或者医疗护送。买旅行险主要看两个额度：境外医疗费用，紧急医疗转运与送返。 - 收益：在境外看病的钱要自己出。国内医保在境外基本不报销。领事保护也不垫付这笔钱（见第 3 条，领事保护能做什么、不能做什么，依据是条例第二十六条）。真正会把一个家拖垮的不是门诊费，是重伤以后的住院和医疗转运。把人从境外医院转回国，要用专机或者医疗护送，属于自费项目里最贵的一类。美国疾控中心的说法是，把病人从偏远地方紧急转运到好医院，自己付的话可能要花 10 万美元以上。买保险时优先看两项额度。一是境外医疗费用额度。二是紧急医疗转运与送返额度，管的是出事后转院、把人送回国最多能赔多少 - 证据等级：C - 来源：国务院 (2023). 领事保护与协助条例（国令第 763 号）. （第二十六条）；美国疾病控制与预防中心. Travelers' Health: Travel Insurance：「Medical evacuation insurance covers emergency transportation from a remote area to a high-quality hospital, which could otherwise cost more than $100,000.」. ；其余为作者经验，无直接文献 - 备注：10 万美元是一个下限说法，不是费用区间。官方或行业公开的费用区间统计没有找到，所以本书不写具体区间。买之前确认三件事。第一，你要去的国家在不在承保范围里。第二，潜水、滑雪、骑摩托这类高风险活动是不是被排除在外。第三，理赔是保险公司直接和医院结账，还是你先垫钱回来再报销。去免签的国家也一样要买 **Evidence:** C. The figure of $100,000 represents a minimum estimate rather than a full cost range. No official or industry‑wide statistics on typical evacuation costs are currently available, so this book does not list a broader range. Before purchasing a policy, verify three points: first, whether your destination country is covered; second, whether high‑risk activities such as scuba diving, skiing, or motorcycle riding are excluded; and third, whether claims are paid directly to hospitals or require you to pay upfront and then seek reimbursement. This advice applies even when traveling to visa‑free countries. **Source summary:** Medical expenses incurred abroad must be paid out of pocket. Domestic medical insurance rarely covers such costs, and embassies or consulates will not advance the money either. What can truly devastate a family financially is not routine outpatient care, but hospitalization following a serious injury — and the cost of repatriating the patient via a private jet or medical escort. When buying travel insurance, focus on two key coverage limits: overseas medical expenses and emergency medical evacuation/repatriation. **Low-ROI detour:** Move “Purchase insurance covering overseas medical care and medical evacuation — don’t settle for just flight delay coverage.” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Medical expenses incurred abroad must be paid out of pocket. Domestic medical insurance rarely covers such costs, and embassies or consulates will not advance the money either. What can truly devastate a family financially is not routine outpatient care, but hospitalization following a serious injury — and the cost of repatriating the patient via a private jet or medical escort. When buying travel insurance, focus on two key coverage limits: overseas medical expenses and emergency medical evacuation/repatriation.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 21-003 **Source links:** [国务院 (2023). 领事保护与协助条例（国令第 763 号）.](https://www.gov.cn/zhengce/zhengceku/202307/content_6891761.htm); [美国疾病控制与预防中心. Travelers' Health: Travel Insurance：「Medical evacuation insurance covers emergency transportation from a remote area to a high-quality hospital, which could otherwise cost more than $100,000.」.](https://wwwnc.cdc.gov/travel/page/insurance); 其余为作者经验，无直接文献 **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/21-%E5%87%BA%E5%9B%BD%E6%97%85%E8%A1%8C%E4%B8%8E%E5%A2%83%E5%A4%96%E5%AE%89%E5%85%A8.md --- ### 21-005 — Treat all “high-paying overseas jobs” as scams — getting caught can lead to a 6‑month to 3‑year travel ban Original title: 「境外高薪招聘」一律当诈骗看，被骗去做电诈回来还要被限制出境 **Source text (English):** ### 5. Treat all “high-paying overseas jobs” as scams — getting caught can lead to a 6‑month to 3‑year travel ban - Cost: No money is required. The hard part is turning down what seems like a great job offer. - In plain terms: Offers with unrealistically high monthly salaries, no educational or experience requirements, no formal contracts, instructions to gather at a border city first, and promises to keep your passport safe are red flags. Accepting such a job means you lose control over both yourself and your passport. Submitting false documents at the border will get you turned away. If you end up taking part in illegal activities abroad, you may be barred from leaving China for 6 months to 3 years after you return. - Benefit: Authorities have made it clear how to handle these cases. Recent statements note that people who are deceived into leaving the country or who fabricate reasons to travel abroad for illegal gambling, telecom fraud, or similar crimes put public safety at risk. New rules tighten controls on both ends: for outbound travel, “the stated purpose of a visa application must be genuine and lawful”; anyone who submits false information can be denied a permit or entry. For returnees, “Chinese citizens who commit crimes abroad and threaten national security may be barred from leaving China for 6 months to 3 years from the date of their return.” The same ban applies to anyone detained for using false documents or illegal border crossings. - Evidence grade: A - Sources: State Council of China (2026). Provisions on Exit and Entry Management (National Order No. 841). (Articles 3 and 4); Ministry of Justice of China, Ministry of Public Security of China, National Immigration Bureau (2026). China's Regulations on Exit and Entry Management" Answers to Reporters' Questions. - Notes: Common warning signs include salaries far above market rates, no educational or experience prerequisites, lack of a formal contract, instructions to meet at a border city first, and promises to handle visas and keep your passport. Consulates have issued specific advisories about northern Myanmar. Once you go, you lose both personal freedom and control over your passport — the idea of “simply walking away” does not apply. **Original text (Chinese):** ### 5. 「境外高薪招聘」一律当诈骗看，被骗去做电诈回来还要被限制出境 - 成本：不花钱。难的是亲手推掉一份看起来很好的工作。 - 说人话：月薪高得离谱、不问学历经验、不签正规合同、让你先到边境城市集合、还替你保管护照。这种活去了，人和护照都不在自己手上。出境时材料造假，边检会把你拦下不放行。在境外参与了违法犯罪，回国之后还可能 6 个月到 3 年不准出境。 - 收益：官方对这类案件的定性很直接。近年出现「上当受骗出境或者虚构事由非法出境从事跨境赌博、电信网络诈骗等违法活动，严重危害人民群众生命和财产安全」。说的是被人骗出去，或者编个理由偷着出去，到那边干赌博和电信诈骗。新规针对这一点两头收紧。出境这头：「申请出境入境、停留居留的事由应当真实、合法」。交假材料或者说假话的，移民管理机构有权不给你发证件、不放你出境。回国这头：「中国公民在境外从事违法犯罪活动，危害国家安全和利益的，可以……决定自回国之日起 6 个月至 3 年以内不准其出境」。因为骗取证件、非法出境入境被行政拘留的，同样是 6 个月至 3 年不准出境 - 证据等级：A - 来源：国务院 (2026). 关于出境入境管理的规定（国令第 841 号）. （第三、四条）；司法部、公安部、国家移民局 (2026). 就《国务院关于出境入境管理的规定》答记者问. - 备注：识别特征基本固定：月薪远高于同岗位、不要求学历经验、不签正规合同、让你先到边境城市集合、代办签证并保管你的护照。缅北地区已经有专门的领事提醒。真去了，人身自由和护照都不在自己手上，想走也走不了 **Evidence:** A. Common warning signs include salaries far above market rates, no educational or experience prerequisites, lack of a formal contract, instructions to meet at a border city first, and promises to handle visas and keep your passport. Consulates have issued specific advisories about northern Myanmar. Once you go, you lose both personal freedom and control over your passport — the idea of “simply walking away” does not apply. **Source summary:** Offers with unrealistically high monthly salaries, no educational or experience requirements, no formal contracts, instructions to gather at a border city first, and promises to keep your passport safe are red flags. Accepting such a job means you lose control over both yourself and your passport. Submitting false documents at the border will get you turned away. If you end up taking part in illegal activities abroad, you may be barred from leaving China for 6 months to 3 years after you return. **Low-ROI detour:** Move “Treat all “high-paying overseas jobs” as scams — getting caught can lead to a 6‑month to 3‑year travel ban” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Offers with unrealistically high monthly salaries, no educational or experience requirements, no formal contracts, instructions to gather at a border city first, and promises to keep your passport safe are red flags. Accepting such a job means you lose control over both yourself and your passport. Submitting false documents at the border will get you turned away. If you end up taking part in illegal activities abroad, you may be barred from leaving China for 6 months to 3 years after you return.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国务院 (2026). 关于出境入境管理的规定（国令第 841 号）.](https://www.gov.cn/zhengce/zhengceku/202607/content_7077173.htm); [司法部、公安部、国家移民局 (2026). 就《国务院关于出境入境管理的规定》答记者问.](https://www.gov.cn/zhengce/202608/content_7077270.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/21-%E5%87%BA%E5%9B%BD%E6%97%85%E8%A1%8C%E4%B8%8E%E5%A2%83%E5%A4%96%E5%AE%89%E5%85%A8.md --- ### 21-006 — The annual limit of 100,000 RMB for cash withdrawals abroad applies to all cards under your name combined Original title: 境外取现一年不能超过 10 万元人民币，是本人名下所有卡合起来算的 **Source text (English):** ### 6. The annual limit of 100,000 RMB for cash withdrawals abroad applies to all cards under your name combined - Cost: There is no direct cost. Estimate how much cash you’ll need before you travel, then rely on card payments for the rest. The real challenge is breaking the habit of withdrawing cash whenever possible. - In plain terms: The annual cash withdrawal limit of 100,000 RMB for overseas use applies to all bank cards registered under your name, including supplementary cards. This limit resets on January 1 each calendar year. Once you reach it, you cannot make any more overseas cash withdrawals for the remainder of that year or in the following year. Note that this restriction only affects cash withdrawals; regular card purchases remain unaffected, and it does not count against your annual foreign exchange quota of $50,000. - Benefit: This rule is set out in the Notice on Regulating Large-Scale Cash Withdrawals via Bank Cards Abroad issued by the State Administration of Foreign Exchange (SAFE, Document No. 29 [2017], effective January 1, 2018). Key provisions include: (1) The combined annual cash withdrawal limit for all cards under a person’s name is 100,000 RMB; exceeding this limit results in a suspension of overseas cash withdrawal rights for both the current and next calendar years. It is also prohibited to bypass this rule by using someone else’s card or lending one’s own card to others. (2) SAFE provides a list of affected individuals to issuing banks daily, which must then block all overseas cash withdrawals for those customers by 5 PM Beijing time on the same day. (3) Affected individuals can request a full breakdown of their overseas cash withdrawal history by presenting valid ID at local SAFE branches. (4) The daily withdrawal limit for foreign currency cards is raised from $1,000 to 10,000 RMB equivalent, while the same daily limit for RMB cards remains at 10,000 RMB equivalent. (5) Violations of these rules are subject to penalties under the Foreign Exchange Administration Regulations of the People’s Republic of China. SAFE also clarifies that this notice does not restrict regular overseas spending on travel, business, or education, which can all be paid for via card without using the annual $50,000 foreign exchange quota. To ensure smooth transactions, SAFE uses delayed control mechanisms rather than immediate blocking of transactions. Statistics show that 81% of domestic cardholders withdrew less than 30,000 RMB abroad in 2016. - Evidence grade: A - Sources: State Administration of Foreign Exchange (2017). Notice on regulating overseas large-amount cash withdrawal transactions with bank cards (Huifa [2017] No. 29, Articles 1, 2, 3, 4, 6 and 7, effective from January 1, 2018). ; State Administration of Foreign Exchange (2017). Relevant person in charge of the State Administration of Foreign Exchange answered reporters’ questions on issues related to regulating large overseas cash withdrawal transactions using bank cards. ; China UnionPay International. Overseas ATM withdrawals. - Notes: The annual limit resets on January 1 each year. As mentioned, only cash withdrawals are restricted; regular card purchases are unaffected. If you absolutely need to carry large amounts of cash overseas, you must first apply for foreign exchange under the Individual Foreign Exchange Management Measures before taking the cash out. Two additional caveats apply to cash withdrawals: (1) For dual-brand cards, some ATMs in certain countries do not offer a UnionPay withdrawal option. (2) Some overseas ATMs display extra surcharge fees, which are charged by local acquirers and have no relation to UnionPay. UnionPay also advises that credit card cash withdrawals incur interest charges, so using a UnionPay debit card is preferable for overseas withdrawals. For guidance on what to do if your card is lost, swallowed by an ATM, or fraudulently used, refer to Section 14, Item 5. **Original text (Chinese):** ### 6. 境外取现一年不能超过 10 万元人民币，是本人名下所有卡合起来算的 - 成本：不花钱。出发前估一下这趟要取多少现金，剩下的靠刷卡。难的是改掉习惯，能刷卡就别取现。 - 说人话：境外取现的额度不是一张卡一个，是你名下所有银行卡（附属卡也算）合起来算，每个自然年 10 万元人民币。取满了，当年剩下的时间和第二年都不能再在境外取现。停的只是取现，刷卡消费不受影响，也不占你每年 5 万美元的购汇额度。 - 收益：依据是国家外汇管理局《关于规范银行卡境外大额提取现金交易的通知》（汇发〔2017〕29 号，2018 年 1 月 1 日起实施）。第一条：「个人持境内银行卡在境外提取现金，本人名下银行卡（含附属卡）合计每个自然年度不得超过等值 10 万元人民币。超过年度额度的，本年及次年将被暂停持境内银行卡在境外提取现金」。同条第二款：「个人不得通过借用他人银行卡或出借本人银行卡等方式规避或协助规避境外提取现金管理」。第二条：外汇局每天把暂停名单发给发卡银行，发卡银行应不晚于北京时间当日 17 时起，暂停名单里的人用本行银行卡在境外取现。第三条：被列入暂停名单的人，可以拿本人有效身份证件到外汇局分支局，查自己的境外取现明细。第四条：外币卡每卡每日的上限，由等值 1000 美元调整为等值 1 万元人民币；人民币卡维持每卡每日不得超过等值 1 万元人民币。第六条：发卡银行、境内人民币卡清算组织和个人违反本通知规定的，按《中华人民共和国外汇管理条例》有关规定处罚。外汇局答记者问还讲清了几点。《通知》不影响个人持卡在境外消费。出境旅游、商务、留学所涉的食、宿、行、购等经常项下交易，都可以刷银行卡支付。这些消费也不占用个人便利化年度 5 万美元购汇额度。年度额度由外汇局汇总各家发卡金融机构的数据算出来，因为实时控制会拖慢交易响应，「外汇局采用延时控制手段」（不当场拦截）。另据统计，2016 年 81% 的境内银行卡境外提取现金低于 3 万元人民币（全国） - 证据等级：A - 来源：国家外汇管理局 (2017). 关于规范银行卡境外大额提取现金交易的通知（汇发〔2017〕29 号，第一、二、三、四、六、七条，2018 年 1 月 1 日起实施）. ；国家外汇管理局 (2017). 外汇局有关负责人就规范银行卡境外大额提取现金交易有关问题答记者问. ；中国银联国际. 境外ATM取款. - 备注：额度按自然年度算，1 月 1 日重新开始累计。停的只是在境外取现，刷卡消费不受影响。真的需要在境外用大额现金，就按《个人外汇管理办法》先办购汇，再带外币现钞出境。取现本身还有两个坑，银联国际「境外ATM取款」页面写明了。一是双标识卡在部分国家的部分 ATM 上，没法选银联通道取款。二是部分境外 ATM 会在屏幕上提示额外手续费（surcharge），这笔钱由当地收单机构收，「与银联无关」。同一页还提示「由于信用卡取款需支付透支利息，建议持卡人境外取款使用银联借记卡」。卡丢了、被吞了或者被盗刷怎么办，见第 14 节第 5 条（卡被盗刷先挂失冻结再报警） **Evidence:** A. The annual limit resets on January 1 each year. As mentioned, only cash withdrawals are restricted; regular card purchases are unaffected. If you absolutely need to carry large amounts of cash overseas, you must first apply for foreign exchange under the Individual Foreign Exchange Management Measures before taking the cash out. Two additional caveats apply to cash withdrawals: (1) For dual-brand cards, some ATMs in certain countries do not offer a UnionPay withdrawal option. (2) Some overseas ATMs display extra surcharge fees, which are charged by local acquirers and have no relation to UnionPay. UnionPay also advises that credit card cash withdrawals incur interest charges, so using a UnionPay debit card is preferable for overseas withdrawals. For guidance on what to do if your card is lost, swallowed by an ATM, or fraudulently used, refer to Section 14, Item 5. **Source summary:** The annual cash withdrawal limit of 100,000 RMB for overseas use applies to all bank cards registered under your name, including supplementary cards. This limit resets on January 1 each calendar year. Once you reach it, you cannot make any more overseas cash withdrawals for the remainder of that year or in the following year. Note that this restriction only affects cash withdrawals; regular card purchases remain unaffected, and it does not count against your annual foreign exchange quota of $50,000. **Low-ROI detour:** Move “The annual limit of 100,000 RMB for cash withdrawals abroad applies to all cards under your name combined” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The annual cash withdrawal limit of 100,000 RMB for overseas use applies to all bank cards registered under your name, including supplementary cards. This limit resets on January 1 each calendar year. Once you reach it, you cannot make any more overseas cash withdrawals for the remainder of that year or in the following year. Note that this restriction only affects cash withdrawals; regular card purchases remain unaffected, and it does not count against your annual foreign exchange quota of $50,000.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 14-005 **Source links:** [国家外汇管理局 (2017). 关于规范银行卡境外大额提取现金交易的通知（汇发〔2017〕29 号，第一、二、三、四、六、七条，2018 年 1 月 1 日起实施）.](https://www.safe.gov.cn/safe/2017/1230/21873.html); [国家外汇管理局 (2017). 外汇局有关负责人就规范银行卡境外大额提取现金交易有关问题答记者问.](https://www.gov.cn/zhengce/2017-12/31/content_5251958.htm); [中国银联国际. 境外ATM取款.](https://m.unionpayintl.com/wap/cn/serviceCenter/cardUsingInstructions/805.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/21-%E5%87%BA%E5%9B%BD%E6%97%85%E8%A1%8C%E4%B8%8E%E5%A2%83%E5%A4%96%E5%AE%89%E5%85%A8.md --- ### 21-007 — Take photos of your passport, visa, and ID card and store them in the cloud; if lost, report to police first and then apply for a travel document. Original title: 护照、签证、身份证都拍照存一份在云端，丢了先报警再补旅行证 **Source text (English):** ### 7. Take photos of your passport, visa, and ID card and store them in the cloud; if lost, report to police first and then apply for a travel document. - Cost: No cost involved. Simply take a few photos before you depart. - In plain terms: If your passport is lost, the embassy or consulate can issue a travel document allowing you to return home, provided you can prove your identity. Having clear photos of the passport data page, visa pages, and entry/exit records greatly speeds up the replacement process. You must also report the loss to local police to obtain a police report, which is required for border checks and insurance claims. Since phones are often lost together with passports, do not rely solely on storing photos on your phone. - Benefit: When a passport is lost, foreign embassies or consulates can issue a travel document for repatriation, but only after you verify your identity. The speed of this process depends heavily on whether you possess clear photos of the passport data page, visa pages, and entry/exit records. Additionally, obtaining a police report is mandatory for border checks and insurance claims in many countries. The contact numbers for embassy assistance are the same two emergency hotlines listed in item 2. - Evidence grade: C - Sources:State Council of China (2023). Regulations on Consular Protection and Assistance (National Order No. 763). (Article 16); Author’s experience, no direct documentation - Notes: Store the photos in two separate locations — for instance, upload one set to cloud storage and send another to a trusted family member. Also print a hard copy and keep it apart from the original documents. Photograph your bank cards and prescriptions as well. Since phones and passports are frequently lost together, relying only on phone storage is insufficient. Cloud services often require SMS verification, which becomes impossible if your phone is lost; test access from another device before travel to ensure you can retrieve the files. Photos of official documents are sensitive information; encrypted storage is safer, but if you forget the password, no one can access them, so the copy sent to family members remains essential. **Original text (Chinese):** ### 7. 护照、签证、身份证都拍照存一份在云端，丢了先报警再补旅行证 - 成本：不花钱。出发前拍几张照片。 - 说人话：护照丢了，使领馆能给你补一张回国用的旅行证件。前提是你能证明自己是谁。手里有资料页、签证页的照片和出入境记录，补办就快得多。你还得先在当地报警拿到回执，出境检查和保险理赔都认这张纸。手机常和护照一起丢，照片别只存在手机里。 - 收益：护照丢了，驻外使领馆能给你签发回国用的旅行证件，但需要你先证明自己的身份。手里有清晰的护照资料页照片、签证页照片和出入境记录，补办速度差别很大。同时你要先在当地报警，拿到报案回执。很多国家的出境检查和保险理赔都要这份材料。找使领馆的入口，就是第 2 条里存好的那两个领保电话 - 证据等级：C - 来源：国务院 (2023). 领事保护与协助条例（国令第 763 号）. （第十六条）；作者经验，无直接文献 - 备注：存法是拍完照放进两个不同的地方，比如云盘存一份、发给一位家人一份。另外打印一份纸质复印件，和原件分开放。银行卡、常用药的处方也一并拍下来。手机和护照通常一起丢，只存在手机里等于没存。云盘登录要收手机验证码的，手机一丢就可能登不进去。出发前在另一台设备上试登一次，确认不靠这部手机也能打开。证件照片是敏感信息，选能加密的存法更稳妥。但加密的存法忘了密码谁也打不开，所以发给家人的那一份不能省。 **Evidence:** C. Store the photos in two separate locations — for instance, upload one set to cloud storage and send another to a trusted family member. Also print a hard copy and keep it apart from the original documents. Photograph your bank cards and prescriptions as well. Since phones and passports are frequently lost together, relying only on phone storage is insufficient. Cloud services often require SMS verification, which becomes impossible if your phone is lost; test access from another device before travel to ensure you can retrieve the files. Photos of official documents are sensitive information; encrypted storage is safer, but if you forget the password, no one can access them, so the copy sent to family members remains essential. **Source summary:** If your passport is lost, the embassy or consulate can issue a travel document allowing you to return home, provided you can prove your identity. Having clear photos of the passport data page, visa pages, and entry/exit records greatly speeds up the replacement process. You must also report the loss to local police to obtain a police report, which is required for border checks and insurance claims. Since phones are often lost together with passports, do not rely solely on storing photos on your phone. **Low-ROI detour:** Move “Take photos of your passport, visa, and ID card and store them in the cloud; if lost, report to police first and then apply for a travel document.” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If your passport is lost, the embassy or consulate can issue a travel document allowing you to return home, provided you can prove your identity. Having clear photos of the passport data page, visa pages, and entry/exit records greatly speeds up the replacement process. You must also report the loss to local police to obtain a police report, which is required for border checks and insurance claims. Since phones are often lost together with passports, do not rely solely on storing photos on your phone.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国务院 (2023). 领事保护与协助条例（国令第 763 号）.](https://www.gov.cn/zhengce/zhengceku/202307/content_6891761.htm); 作者经验，无直接文献 **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/21-%E5%87%BA%E5%9B%BD%E6%97%85%E8%A1%8C%E4%B8%8E%E5%A2%83%E5%A4%96%E5%AE%89%E5%85%A8.md --- ### 21-008 — Before driving abroad, verify whether local authorities recognize Chinese driver’s licenses; most “international driver’s permits” sold online are legally worthless. Original title: 境外自驾先确认当地认不认中国驾照，网上卖的「国际驾照」多数是废纸 **Source text (English):** ### 8. Before driving abroad, verify whether local authorities recognize Chinese driver’s licenses; most “international driver’s permits” sold online are legally worthless. - Cost: No cost at all. Simply check local regulations before you travel. - In plain terms: Online services offering “international driver’s permits” hold no legal validity in mainland China. Such permits are merely translations recognized among signatory nations of the 1949 Geneva Convention on Road Traffic. Mainland China is not among the 103 signatory countries, so any permit issued domestically cannot be used legally. Whether a Chinese license is acceptable depends entirely on local laws — do not drive without confirming this first. - Benefit: An International Driver’s Permit (IDP) is essentially a translation of a driver’s license, recognized solely among signatories to the 1949 Geneva Convention on Road Traffic. Signed on 19 September 1949 and effective 26 March 1952, this treaty currently includes 103 countries and regions — mainland China is excluded. Consequently, China does not issue IDPs, and any domestic “services” claiming to provide them lack legal standing. Eligibility to drive using a Chinese license varies by jurisdiction: some accept it alongside a certified translation, others require obtaining a local license, while several reject it outright. - Evidence grade: A - Sources:United Nations Treaty Collection. Convention on Road Traffic, Geneva, 19 September 1949 — status of treaties. - Notes: In most countries, driving without a valid license constitutes a criminal offense or incurs severe penalties. Moreover, insurance providers typically deny coverage in such cases — this represents the true financial risk. Two reliable verification methods exist: consult the “Information for Chinese Citizens” section on the Chinese Consulate website for your destination, or request a written confirmation directly from your rental agency. Separate regulations apply to Hong Kong, Macau, Taiwan, and certain other countries. **Original text (Chinese):** ### 8. 境外自驾先确认当地认不认中国驾照，网上卖的「国际驾照」多数是废纸 - 成本：不花钱。出发前查一次目的地的规定。 - 说人话：网上代办的「国际驾照」在中国内地不成立。那本证是 1949 年日内瓦公约缔约方之间互认的翻译件，103 个缔约方里没有中国内地。所以国内不管谁给你办，都没有法律效力。能不能用中国驾照开车，看目的地自己的规定，没确认清楚就别开。 - 收益：所谓「国际驾照」（IDP），是 1949 年《道路交通公约》缔约国之间互相认可的翻译件。这份公约 1949 年 9 月 19 日在日内瓦订立，1952 年 3 月 26 日生效。目前有 103 个缔约方（签约的国家和地区）。中国内地不在这份名单里。所以中国不签发这种国际驾照。任何机构在国内「代办国际驾照」，都不产生法律效力。能不能用中国驾照开车，取决于目的地国家或地区自己的规定：有的承认中国驾照加公证翻译件，有的要求换领当地驾照，有的完全不认 - 证据等级：A - 来源：United Nations Treaty Collection. Convention on Road Traffic, Geneva, 19 September 1949 — status of treaties. - 备注：在多数国家，无证驾驶是刑事犯罪，或者要重罚。而且出了事保险大概率拒赔，这才是真正的成本。查法有两个：在中国领事服务网上找目的地国家的「中国公民须知」，或者直接让租车公司给你一份书面确认。香港、澳门、台湾地区以及部分国家另有单独安排 **Evidence:** A. In most countries, driving without a valid license constitutes a criminal offense or incurs severe penalties. Moreover, insurance providers typically deny coverage in such cases — this represents the true financial risk. Two reliable verification methods exist: consult the “Information for Chinese Citizens” section on the Chinese Consulate website for your destination, or request a written confirmation directly from your rental agency. Separate regulations apply to Hong Kong, Macau, Taiwan, and certain other countries. **Source summary:** Online services offering “international driver’s permits” hold no legal validity in mainland China. Such permits are merely translations recognized among signatory nations of the 1949 Geneva Convention on Road Traffic. Mainland China is not among the 103 signatory countries, so any permit issued domestically cannot be used legally. Whether a Chinese license is acceptable depends entirely on local laws — do not drive without confirming this first. **Low-ROI detour:** Move “Before driving abroad, verify whether local authorities recognize Chinese driver’s licenses; most “international driver’s permits” sold online are legally worthless.” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Online services offering “international driver’s permits” hold no legal validity in mainland China. Such permits are merely translations recognized among signatory nations of the 1949 Geneva Convention on Road Traffic. Mainland China is not among the 103 signatory countries, so any permit issued domestically cannot be used legally. Whether a Chinese license is acceptable depends entirely on local laws — do not drive without confirming this first.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [United Nations Treaty Collection. Convention on Road Traffic, Geneva, 19 September 1949 — status of treaties.](https://treaties.un.org/pages/ViewDetailsV.aspx?src=TREATY&mtdsg_no=XI-B-1&chapter=11&clang=_en) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/21-%E5%87%BA%E5%9B%BD%E6%97%85%E8%A1%8C%E4%B8%8E%E5%A2%83%E5%A4%96%E5%AE%89%E5%85%A8.md --- ### 21-009 — When hiring an agency for visas, study abroad, or immigration, first check whether it is registered with immigration authorities Original title: 找中介办签证、留学、移民，先问它有没有在移民管理机构备案 **Source text (English):** ### 9. When hiring an agency for visas, study abroad, or immigration, first check whether it is registered with immigration authorities - Cost: There is no cost. Simply ask whether the agency is registered, and keep any written documentation on hand. - In plain terms: Starting September 15, 2026, agencies handling visa applications, study abroad programs, or immigration must register with immigration authorities. Promises such as “guaranteed approval,” “100% success rate,” or “we’ll prepare all your documents” are explicitly prohibited. If you make errors while filling out forms yourself, you may simply receive a visa denial this time. However, if you submit false documents and are found guilty of fraud, this will leave a permanent mark on your immigration record. - Benefit: In 2018, China abolished the licensing requirement for private immigration agencies, meaning no prior approval is needed to open such agencies. Since then, their numbers have risen sharply, but many operate without proper oversight, violating laws and harming applicants’ rights; authorities even struggle to track how many exist. Effective September 15, 2026, these agencies must register with local immigration authorities within 15 days of establishment, with existing agencies required to comply within 90 days. Prohibited activities include: (1) publishing false information or using exaggerated or misleading claims to attract clients; (2) providing or helping clients submit false documents for visas, residence permits, passports, or other immigration paperwork; (3) leaking, selling, or illegally sharing personal data; and (4) organizing or aiding cross-border illegal activities. Foreign firms and organizations are also barred from offering such services within China. - Evidence grade: A - Sources:State Council of China (2026). Provisions on Exit and Entry Management (National Order No. 841). (Articles 7, 8, 10, 12, 13) - Notes: Agencies that openly advertise “guaranteed approval,” “100% success rate,” or “we’ll handle all paperwork” are already breaking the law. Should they be investigated, this will directly affect your immigration history. Errors made while applying on your own may result in a single visa denial, but submitting false documents carries far graver consequences. Providing policy guidance or basic information without charging fees does not count as immigration agency services. **Original text (Chinese):** ### 9. 找中介办签证、留学、移民，先问它有没有在移民管理机构备案 - 成本：不花钱。多问一句它有没有备案，再把书面材料留好。 - 说人话：2026 年 9 月 15 日起，办签证、留学、移民的中介要向移民管理机构备案。「包过」「保签」「材料我们帮你做」这些话，本身就在明令禁止之列。自己填表填错，顶多这次被拒签。用了假材料被认定弄虚作假，污点会留在你往后的出入境记录里。 - 收益：2018 年取消了因私出入境中介机构的准入许可（开中介不必先拿批文）。此后机构数量快速增长，也出现了「机构底数不清、部分机构违法违规办理业务、损害出境入境人员合法权益」的问题，官方连有多少家都数不清。2026 年 9 月 15 日起，这类中介改成备案管理。机构应当自设立之日起 15 日内，向所在地移民管理机构报备。此前已经在做的，要在施行之日起 90 日内补办。明令禁止的行为有这几类。一是「发布虚假信息，或者通过夸大宣传、误导性宣传等方式招徕服务对象」。二是「提供或者协助提供虚假材料，协助他人违规办理签证、停留居留证件、护照等出境入境证件或者手续」。三是「泄露、出售、非法提供……个人隐私或者个人信息」。四是「组织或者协助他人从事跨境违法犯罪活动」。境外企业、机构不得在中国境内提供这类中介服务 - 证据等级：A - 来源：国务院 (2026). 关于出境入境管理的规定（国令第 841 号）. （第七、八、十、十二、十三条） - 备注：把「包过」「保签」「材料我们帮你做」挂在嘴上的中介，做的本来就是被明令禁止的事。一旦查出来，留下污点的是你的签证记录。自己填表申请出了问题，最多是这次被拒签。用了假材料被认定弄虚作假，后果重得多。不为赚钱的政策咨询和信息查询，不算中介服务 **Evidence:** A. Agencies that openly advertise “guaranteed approval,” “100% success rate,” or “we’ll handle all paperwork” are already breaking the law. Should they be investigated, this will directly affect your immigration history. Errors made while applying on your own may result in a single visa denial, but submitting false documents carries far graver consequences. Providing policy guidance or basic information without charging fees does not count as immigration agency services. **Source summary:** Starting September 15, 2026, agencies handling visa applications, study abroad programs, or immigration must register with immigration authorities. Promises such as “guaranteed approval,” “100% success rate,” or “we’ll prepare all your documents” are explicitly prohibited. If you make errors while filling out forms yourself, you may simply receive a visa denial this time. However, if you submit false documents and are found guilty of fraud, this will leave a permanent mark on your immigration record. **Low-ROI detour:** Move “When hiring an agency for visas, study abroad, or immigration, first check whether it is registered with immigration authorities” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Starting September 15, 2026, agencies handling visa applications, study abroad programs, or immigration must register with immigration authorities. Promises such as “guaranteed approval,” “100% success rate,” or “we’ll prepare all your documents” are explicitly prohibited. If you make errors while filling out forms yourself, you may simply receive a visa denial this time. However, if you submit false documents and are found guilty of fraud, this will leave a permanent mark on your immigration record.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国务院 (2026). 关于出境入境管理的规定（国令第 841 号）.](https://www.gov.cn/zhengce/zhengceku/202607/content_7077173.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/21-%E5%87%BA%E5%9B%BD%E6%97%85%E8%A1%8C%E4%B8%8E%E5%A2%83%E5%A4%96%E5%AE%89%E5%85%A8.md --- ### 21-010 — Don’t issue invitation letters for strangers, and don’t let others use your name for immigration paperwork Original title: 别替陌生人出具邀请函，也别让人借你的名义办出入境手续 **Source text (English):** ### 10. Don’t issue invitation letters for strangers, and don’t let others use your name for immigration paperwork - Cost: No monetary cost. The hard part is politely declining such a request in person. - In plain terms: Issuing an invitation letter or application documents on someone else’s behalf with false information makes the issuer legally liable. Individuals face fines ranging from 5,000 to 10,000 yuan, plus any illegal earnings are confiscated. Organizations are fined 10,000 to 50,000 yuan, and the individuals directly involved are fined an additional 5,000 to 10,000 yuan. One simple act of kindness can end up costing you a lot of money. - Benefit: Anyone who issues an invitation letter must ensure its contents are truthful. The original regulation states: “Individuals who submit false invitation letters or other application materials for others’ visa or residence permit applications will be fined between 5,000 and 10,000 yuan by immigration authorities; any illegal earnings will also be confiscated.” Organizations found issuing false documents face fines of 10,000 to 50,000 yuan. Additionally, the directly responsible supervisors and staff involved are fined 5,000 to 10,000 yuan each. - Evidence grade: A - Sources:State Council of China (2026). Provisions on Exit and Entry Management (National Order No. 841). (Article 3, Article 11) - Notes: This carries the same risks as the advice in Section 8: “Don’t carry items for strangers.” Once you sign a document or stamp a form, you assume full responsibility for its contents. Government employees and military personnel who attempt to obtain foreign citizenship or residency through intermediaries must report such attempts to oversight authorities — intermediaries cannot assist with such illegal requests. **Original text (Chinese):** ### 10. 别替陌生人出具邀请函，也别让人借你的名义办出入境手续 - 成本：不花钱。难的是当面推掉一次人情。 - 说人话：替别人出邀请函或者申请材料，内容不实，罚的是出具人。个人罚 5000 元到 1 万元，有违法所得一并没收。单位罚 1 万到 5 万，经手的人另外罚 5000 到 1 万。一次人情，换来的是自己掏这笔钱。 - 收益：出具邀请函的人，要对内容是不是真实负责。原文是：「个人为他人申请出境入境、停留居留出具虚假邀请函件或者其他申请材料的，由移民管理机构处 5000 元以上 1 万元以下罚款；有违法所得的，没收违法所得」。单位出具虚假材料的，罚 1 万元以上 5 万元以下。同时对直接负责的主管人员和其他直接责任人员（管事的领导和经手人），再处 5000 元以上 1 万元以下罚款 - 证据等级：A - 来源：国务院 (2026). 关于出境入境管理的规定（国令第 841 号）. （第三、十一条） - 备注：这和第 8 节「不帮陌生人带东西」是同一类风险：材料以你的名义出具，后果就落在你身上。公职人员和军队人员想通过中介违规办外国国籍或者境外居留资格的，中介不但不能办，还得报告监察机关 **Evidence:** A. This carries the same risks as the advice in Section 8: “Don’t carry items for strangers.” Once you sign a document or stamp a form, you assume full responsibility for its contents. Government employees and military personnel who attempt to obtain foreign citizenship or residency through intermediaries must report such attempts to oversight authorities — intermediaries cannot assist with such illegal requests. **Source summary:** Issuing an invitation letter or application documents on someone else’s behalf with false information makes the issuer legally liable. Individuals face fines ranging from 5,000 to 10,000 yuan, plus any illegal earnings are confiscated. Organizations are fined 10,000 to 50,000 yuan, and the individuals directly involved are fined an additional 5,000 to 10,000 yuan. One simple act of kindness can end up costing you a lot of money. **Low-ROI detour:** Move “Don’t issue invitation letters for strangers, and don’t let others use your name for immigration paperwork” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Issuing an invitation letter or application documents on someone else’s behalf with false information makes the issuer legally liable. Individuals face fines ranging from 5,000 to 10,000 yuan, plus any illegal earnings are confiscated. Organizations are fined 10,000 to 50,000 yuan, and the individuals directly involved are fined an additional 5,000 to 10,000 yuan. One simple act of kindness can end up costing you a lot of money.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国务院 (2026). 关于出境入境管理的规定（国令第 841 号）.](https://www.gov.cn/zhengce/zhengceku/202607/content_7077173.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/21-%E5%87%BA%E5%9B%BD%E6%97%85%E8%A1%8C%E4%B8%8E%E5%A2%83%E5%A4%96%E5%AE%89%E5%85%A8.md --- ### 21-011 — Before traveling abroad, send your itinerary, accommodation details, and travel companions’ information to a family member, and agree on how often you’ll stay in touch. Original title: 出境前把行程、住处和同行人发给一位家人，约好多久联系一次 **Source text (English):** ### 11. Before traveling abroad, send your itinerary, accommodation details, and travel companions’ information to a family member, and agree on how often you’ll stay in touch. - Cost: No cost at all. Simply send a message before you leave. - In plain terms: If a traveler goes missing overseas, their family can turn to Chinese diplomatic missions for help. These missions provide relatives with local police contact information and other resources for assistance. Once a police report is filed, the consulate follows up to ensure timely action. Whether this support chain can be activated depends on whether someone back home knows exactly where the traveler is and when they’re supposed to make contact. Sharing flight numbers, hotel addresses, companions’ phone numbers, and agreed-upon check-in intervals with one trusted person is sufficient. - Benefit: When a Chinese citizen goes missing abroad, family members may seek help from Chinese diplomatic missions. The relevant regulation states that “diplomatic missions abroad shall provide information on local police contact methods and other assistance resources.” After a police report is filed, the consulate actively follows up to ensure proper handling. The ability to trigger this entire support process hinges on whether domestic contacts know the traveler’s whereabouts and expected contact schedule. - Evidence grade: C - Sources:State Council of China (2023). Regulations on Consular Protection and Assistance (National Order No. 763). (Article 13); Author’s experience, no direct documentation - Notes: Include just four key details: flight number, accommodation address, companions’ full names and phone numbers, and the agreed contact frequency. If traveling to areas with poor signal or high crime rates, also specify exactly how long one should wait without contact before alerting local authorities. This measure costs virtually nothing, yet it serves as the essential prerequisite for activating all subsequent assistance procedures. **Original text (Chinese):** ### 11. 出境前把行程、住处和同行人发给一位家人，约好多久联系一次 - 成本：不花钱。出发前发一条消息。 - 说人话：人在境外失联，家里人可以找使领馆求助，使领馆会告诉家属当地怎么报警，立案后还会催办。前提是国内有人知道你该在哪、该什么时候联系。把航班号、住址、同行人电话和约好多久联系一次，发给一个家人就够。 - 收益：中国公民在境外下落不明时，亲属可以向驻外外交机构求助。条例原文是「驻外外交机构应当提供当地报警方式及其他获取救助的信息」。当地警方立案以后，使领馆会催他们及时处理。这些求助能不能启动，取决于国内有没有人知道你本该在哪、本该什么时候联系 - 证据等级：C - 来源：国务院 (2023). 领事保护与协助条例（国令第 763 号）. （第十三条）；作者经验，无直接文献 - 备注：写清四样就够：航班号、住处地址、同行人的姓名和电话、约好的联系频率。要去信号差或者治安差的地方，再把「多久没消息就报警」这句话说明白。上面这些救助程序，都要先有家人知道你的行程才能开始 **Evidence:** C. Include just four key details: flight number, accommodation address, companions’ full names and phone numbers, and the agreed contact frequency. If traveling to areas with poor signal or high crime rates, also specify exactly how long one should wait without contact before alerting local authorities. This measure costs virtually nothing, yet it serves as the essential prerequisite for activating all subsequent assistance procedures. **Source summary:** If a traveler goes missing overseas, their family can turn to Chinese diplomatic missions for help. These missions provide relatives with local police contact information and other resources for assistance. Once a police report is filed, the consulate follows up to ensure timely action. Whether this support chain can be activated depends on whether someone back home knows exactly where the traveler is and when they’re supposed to make contact. Sharing flight numbers, hotel addresses, companions’ phone numbers, and agreed-upon check-in intervals with one trusted person is sufficient. **Low-ROI detour:** Move “Before traveling abroad, send your itinerary, accommodation details, and travel companions’ information to a family member, and agree on how often you’ll stay in touch.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If a traveler goes missing overseas, their family can turn to Chinese diplomatic missions for help. These missions provide relatives with local police contact information and other resources for assistance. Once a police report is filed, the consulate follows up to ensure timely action. Whether this support chain can be activated depends on whether someone back home knows exactly where the traveler is and when they’re supposed to make contact. Sharing flight numbers, hotel addresses, companions’ phone numbers, and agreed-upon check-in intervals with one trusted person is sufficient.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国务院 (2023). 领事保护与协助条例（国令第 763 号）.](https://www.gov.cn/zhengce/zhengceku/202307/content_6891761.htm); 作者经验，无直接文献 **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/21-%E5%87%BA%E5%9B%BD%E6%97%85%E8%A1%8C%E4%B8%8E%E5%A2%83%E5%A4%96%E5%AE%89%E5%85%A8.md --- ## 22. Science-Backed Relaxation Original chapter title: 怎么放松：娱乐场所和减压 [← 回总目录](../README.md) 前半节讲娱乐场所里哪些钱花得冤、安全出口在哪，口径是金钱和人身自由。后半节讲怎么减压，口径是精力和总死亡率。两半的数字不放在一起换算。第 3 节已经写过情绪低落时先做哪几件事，这里给更具体的做法。 ### 22-001 — Check where the emergency exits are before entering a KTV, bar, or escape room; if they’re locked or blocked, pick another venue. Original title: 进 KTV、酒吧、密室之前先看一眼安全出口在哪，被锁被堵就换一家 **Source text (English):** ### 1. Check where the emergency exits are before entering a KTV, bar, or escape room; if they’re locked or blocked, pick another venue. - Cost: No cost at all. Just take 10 seconds to look around when you enter. - In plain terms: By law, entertainment venues must keep all evacuation routes and emergency exits completely unobstructed during operating hours. They cannot be blocked, locked, used to store items, or covered by anything, nor can any signs indicating their location be hidden. The same rules apply to internet cafés — their doors, windows, evacuation routes, and exits must also remain open at all times. Failing to comply is illegal, and you have the right to file a complaint. If a private room is located underground, has only one exit, or its corridors are cluttered with debris, choose a different venue instead. - Benefit: Ensuring unobstructed evacuation routes and exits is a mandatory legal obligation for venue operators. Noncompliance is illegal and reportable. The exact wording of the regulation reads: “During operating hours, entertainment venues must guarantee that evacuation routes and emergency exits remain unblocked; they cannot be sealed, locked, or fitted with barriers that hinder evacuation.” It also stipulates that “clear signage must be posted at all evacuation routes and exits, and such signage must not be obscured or covered.” Internet cafés are similarly required to “keep all doors, windows, evacuation routes, and exits open at all times during business hours” and to “ban open flames and smoking.” - Evidence grade: A - Sources: State Council of China (2006). Regulations on the Management of Entertainment Venues (National Decree No. 458, Article 20, Article 21). ; State Council of China (2002). Regulations on the Management of Internet Service Business Venues (National Decree No. 363, Article 21). - Notes: If any of the following issues are present, pick another venue: private rooms located underground, only one exit available, corridors filled with clutter, or nonfunctional emergency exit lights. In the event of a fire at such venues, thick smoke, narrow corridors, and large crowds of intoxicated patrons make escape extremely difficult — you may have only seconds to get out. Per regulations, the contact number for filing complaints must be clearly displayed on warning signs throughout the venue. **Original text (Chinese):** ### 1. 进 KTV、酒吧、密室之前先看一眼安全出口在哪，被锁被堵就换一家 - 成本：不花钱。进门时抬头看 10 秒。 - 说人话：按规定，娱乐场所营业时，疏散通道和安全出口必须畅通。不许封堵，不许上锁，不许摆东西挡路，也不许遮住指示标志。网吧同样不许封门锁窗。做不到就是违法，你可以举报。包厢在地下、只有一个出口、走道堆满杂物的，换一家。 - 收益：这是经营者的法定义务。做不到就是违法，你可以举报。条例原文：「营业期间，娱乐场所应当保证疏散通道和安全出口畅通，不得封堵、锁闭疏散通道和安全出口，不得在疏散通道和安全出口设置栅栏等影响疏散的障碍物」。条例还要求，「应当在疏散通道和安全出口设置明显指示标志，不得遮挡、覆盖指示标志」。网吧也一样，被要求「营业期间禁止封堵或者锁闭门窗、安全疏散通道和安全出口」，并「禁止明火照明和吸烟」 - 证据等级：A - 来源：国务院 (2006). 娱乐场所管理条例（国令第 458 号，第二十、二十一条）. ；国务院 (2002). 互联网上网服务营业场所管理条例（国令第 363 号，第二十一条）. - 备注：下面几样占了任何一样，就换个地方：包厢在地下、只有一个出口、走道堆满杂物、安全出口的指示灯不亮。这类场所着火时烟大、走道窄、人多，而且多数人喝了酒。留给你逃出去的时间以秒计。举报电话按条例应当写在场所内的警示标志上 **Evidence:** A. If any of the following issues are present, pick another venue: private rooms located underground, only one exit available, corridors filled with clutter, or nonfunctional emergency exit lights. In the event of a fire at such venues, thick smoke, narrow corridors, and large crowds of intoxicated patrons make escape extremely difficult — you may have only seconds to get out. Per regulations, the contact number for filing complaints must be clearly displayed on warning signs throughout the venue. **Source summary:** By law, entertainment venues must keep all evacuation routes and emergency exits completely unobstructed during operating hours. They cannot be blocked, locked, used to store items, or covered by anything, nor can any signs indicating their location be hidden. The same rules apply to internet cafés — their doors, windows, evacuation routes, and exits must also remain open at all times. Failing to comply is illegal, and you have the right to file a complaint. If a private room is located underground, has only one exit, or its corridors are cluttered with debris, choose a different venue instead. **Low-ROI detour:** Move “Check where the emergency exits are before entering a KTV, bar, or escape room; if they’re locked or blocked, pick another venue.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “By law, entertainment venues must keep all evacuation routes and emergency exits completely unobstructed during operating hours. They cannot be blocked, locked, used to store items, or covered by anything, nor can any signs indicating their location be hidden. The same rules apply to internet cafés — their doors, windows, evacuation routes, and exits must also remain open at all times. Failing to comply is illegal, and you have the right to file a complaint. If a private room is located underground, has only one exit, or its corridors are cluttered with debris, choose a different venue instead.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [国务院 (2006). 娱乐场所管理条例（国令第 458 号，第二十、二十一条）.](http://www.gov.cn/zhengce/zhengceku/2008-03/28/content_6297.htm); [国务院 (2002). 互联网上网服务营业场所管理条例（国令第 363 号，第二十一条）.](http://www.gov.cn/gongbao/content/2002/content_61788.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/22-%E6%80%8E%E4%B9%88%E6%94%BE%E6%9D%BE.md --- ### 22-002 — Price lists must be displayed before ordering; entertainment venues cannot charge “after the fact” Original title: 点单前要价目表，娱乐场所必须明码标价，不接受「先玩后算」 **Source text (English):** ### 2. Price lists must be displayed before ordering; entertainment venues cannot charge “after the fact” - Cost: No cost at all. You simply need to request a price list. The tricky part is asking for it in front of others — it can feel a bit awkward. - In plain terms: By law, entertainment venues must display clear prices for all services and goods and proactively hand over a price list to customers. Most cases of “exorbitant drink charges” occur when patrons never see a price list and end up paying based on verbal quotes after the fact. Upon entering a private room, ask for a price list and take a photo of it. After placing your order, request a written confirmation. If a billing dispute arises, call 12315 right away. - Benefit: The regulation states: “Entertainment venues offering services or selling goods must display clear prices and provide a price list to consumers; they may not force or deceive customers into using services or buying products.” Violations of pricing laws are subject to legal penalties. The vast majority of disputes over “overpriced drinks” happen precisely under these circumstances — no price list is shown, and payment is demanded based on informal verbal agreements. - Evidence grade: A - Sources:State Council of China (2006). Regulations on the Management of Entertainment Places (National Order No. 458, Article 29, Article 53). - Notes: How to proceed: Upon entering a private room, request a price list — paper or digital, it doesn’t matter — and photograph it. After ordering, ask for a written confirmation of your order. For any “special cocktails” or fruit platters suggested by staff, always ask for the price before ordering. If a billing disagreement occurs, call 12315 immediately. Never pay in advance and then attempt to dispute the charge; once payment is made, proving your case becomes far more difficult. **Original text (Chinese):** ### 2. 点单前要价目表，娱乐场所必须明码标价，不接受「先玩后算」 - 成本：不花钱。开口要一次单子。难在当着人开口问价，有点抹不开面子。 - 说人话：按规定，娱乐场所卖服务、卖东西都必须明码标价，还要主动把价目表拿给你看。所谓「天价酒水」，几乎都出在没看过价目表、事后按口头报价结账的场合。进包厢先要单子拍照。点完再要一份确认清单。结账有争议就当场打 12315。 - 收益：条例原文：「娱乐场所提供娱乐服务项目和出售商品，应当明码标价，并向消费者出示价目表；不得强迫、欺骗消费者接受服务、购买商品。」违反价格法律法规的，由有关部门依法处罚。所谓「天价酒水」纠纷，绝大多数发生在这种场合：没有出示价目表，事后按口头报价结账 - 证据等级：A - 来源：国务院 (2006). 娱乐场所管理条例（国令第 458 号，第二十九、五十三条）. - 备注：怎么做：进包厢先要一份价目表，纸质的电子的都行，拿到就拍照。点完单再要一份确认好的清单。服务员推荐的「特调」「果盘」，一律先问价再点。结账有争议时当场打 12315。别先付款再去维权，付了款你要举证就难得多 **Evidence:** A. How to proceed: Upon entering a private room, request a price list — paper or digital, it doesn’t matter — and photograph it. After ordering, ask for a written confirmation of your order. For any “special cocktails” or fruit platters suggested by staff, always ask for the price before ordering. If a billing disagreement occurs, call 12315 immediately. Never pay in advance and then attempt to dispute the charge; once payment is made, proving your case becomes far more difficult. **Source summary:** By law, entertainment venues must display clear prices for all services and goods and proactively hand over a price list to customers. Most cases of “exorbitant drink charges” occur when patrons never see a price list and end up paying based on verbal quotes after the fact. Upon entering a private room, ask for a price list and take a photo of it. After placing your order, request a written confirmation. If a billing dispute arises, call 12315 right away. **Low-ROI detour:** Move “Price lists must be displayed before ordering; entertainment venues cannot charge “after the fact”” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “By law, entertainment venues must display clear prices for all services and goods and proactively hand over a price list to customers. Most cases of “exorbitant drink charges” occur when patrons never see a price list and end up paying based on verbal quotes after the fact. Upon entering a private room, ask for a price list and take a photo of it. After placing your order, request a written confirmation. If a billing dispute arises, call 12315 right away.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [国务院 (2006). 娱乐场所管理条例（国令第 458 号，第二十九、五十三条）.](http://www.gov.cn/zhengce/zhengceku/2008-03/28/content_6297.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/22-%E6%80%8E%E4%B9%88%E6%94%BE%E6%9D%BE.md --- ### 22-003 — If someone offers you “stuff” at a venue, leave immediately — harboring and providing both count as aiding friends Original title: 场子里有人递「东西」就立刻走，容留和提供都不是「帮朋友」 **Source text (English):** ### 3. If someone offers you “stuff” at a venue, leave immediately — harboring and providing both count as aiding friends - Cost: No cost at all. Just stand up and walk away. The hard part is having to leave in front of a whole group of people. - In plain terms: It is strictly illegal for entertainment venues to sell or provide drugs, or to allow anyone to use drugs on site. Violators face 3–6 months of suspension or permanent revocation of their operating license. Individuals face even harsher penalties: personal drug use results in public order sanctions. Allowing someone to use drugs in a private room you booked or in your own home counts as harboring drug use and is a criminal offense. If someone offers you unknown powders, pills, or vape cartridges, walk away right then. - Benefit: Regulations explicitly forbid entertainment venues from selling, providing, or facilitating drug use. Staff members are also prohibited from using drugs or aiding customers in any such activities. Penalties include confiscation of illicit gains, 3–6 month suspensions, and license revocation for serious violations. Venues must also post clear anti-drug, anti-gambling, and anti-prostitution warnings with hotline numbers in public areas and private rooms. - Evidence grade: A - Sources:State Council of China (2006). Regulations on the Management of Entertainment Venues (National Order No. 458, Articles 14, 30, and 42). - Notes: If anyone offers you unknown powders, pills, or vape cartridges to “try,” leave immediately — don’t stick around to watch. Individual liability is even heavier than venue liability: personal drug use alone incurs public order penalties, while letting a friend use drugs in your reserved room or home constitutes harboring drug use and is a criminal act. **Original text (Chinese):** ### 3. 场子里有人递「东西」就立刻走，容留和提供都不是「帮朋友」 - 成本：不花钱。站起来走出去。难在要当着一桌人的面离席。 - 说人话：娱乐场所不许贩毒、不许提供毒品，也不许留人在里面吸，违反的要停业整顿 3 到 6 个月，重的吊销许可证。你自己吸要受治安处罚。在你订的包厢或住处让人「用一下」，就是容留他人吸毒，属于刑事犯罪。有人掏出不明粉末、片剂、烟弹请你试，当场走。 - 收益：条例明令禁止娱乐场所「贩卖、提供毒品，或者组织、强迫、教唆、引诱、欺骗、容留他人吸食、注射毒品」。从业人员也不得吸毒，不得为顾客做上面这些事提供条件。违反的，由公安部门没收违法所得和非法财物，责令停业整顿 3 至 6 个月。情节严重的吊销娱乐经营许可证。条例还要求场所在大厅、包厢、包间的显著位置悬挂禁毒、禁赌、禁止卖淫嫖娼的警示标志，并注明举报电话 - 证据等级：A - 来源：国务院 (2006). 娱乐场所管理条例（国令第 458 号，第十四、三十、四十二条）. - 备注：只要有人拿出不明的粉末、片剂、电子烟弹，请你「试试」，就当场离开，别留下来看热闹。你个人担的风险比场所更重。自己吸毒，本身就要受治安处罚。在自己订的包厢或者自己住处「让朋友在这儿用一下」，构成的是容留他人吸毒，属于刑事犯罪 **Evidence:** A. If anyone offers you unknown powders, pills, or vape cartridges to “try,” leave immediately — don’t stick around to watch. Individual liability is even heavier than venue liability: personal drug use alone incurs public order penalties, while letting a friend use drugs in your reserved room or home constitutes harboring drug use and is a criminal act. **Source summary:** It is strictly illegal for entertainment venues to sell or provide drugs, or to allow anyone to use drugs on site. Violators face 3–6 months of suspension or permanent revocation of their operating license. Individuals face even harsher penalties: personal drug use results in public order sanctions. Allowing someone to use drugs in a private room you booked or in your own home counts as harboring drug use and is a criminal offense. If someone offers you unknown powders, pills, or vape cartridges, walk away right then. **Low-ROI detour:** Move “If someone offers you “stuff” at a venue, leave immediately — harboring and providing both count as aiding friends” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “It is strictly illegal for entertainment venues to sell or provide drugs, or to allow anyone to use drugs on site. Violators face 3–6 months of suspension or permanent revocation of their operating license. Individuals face even harsher penalties: personal drug use results in public order sanctions. Allowing someone to use drugs in a private room you booked or in your own home counts as harboring drug use and is a criminal offense. If someone offers you unknown powders, pills, or vape cartridges, walk away right then.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [国务院 (2006). 娱乐场所管理条例（国令第 458 号，第十四、三十、四十二条）.](http://www.gov.cn/zhengce/zhengceku/2008-03/28/content_6297.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/22-%E6%80%8E%E4%B9%88%E6%94%BE%E6%9D%BE.md --- ### 22-004 — Don’t accept candy or snacks from strangers, don’t drink beverages left unattended, and don’t take e‑cigarette cartridges handed to you by others Original title: 不吃陌生人给的糖和零食，不喝离开过视线的饮料，不接别人递的烟弹 **Source text (English):** ### 4. Don’t accept candy or snacks from strangers, don’t drink beverages left unattended, and don’t take e‑cigarette cartridges handed to you by others - Cost: No cost at all. Never accept anything offered by others. If your own cup has been out of sight, simply get a new one. - In plain terms: Today’s illicit drugs no longer look like typical drugs. “High‑inducing” e‑cigarettes laced with synthetic cannabinoids can be tinted and flavored to match ordinary e‑cigarettes, and they are deliberately offered to people in bars, KTVs, and hotels. Those who trick others into using them face 10–15 days of detention and fines of 1,000–5,000 yuan. Anyone who is deceived into using them also gets detained for 10–15 days. Always replace any drink that has been left unattended. - Benefit: Since July 1, 2021, synthetic cannabinoids have been regulated as a whole class of controlled substances. They are often mixed into e‑cigarette liquid to create “high‑inducing” cartridges. According to Supreme People’s Procuratorate reports, this liquid can be colored and flavored with food‑grade dyes to closely resemble regular e‑cigarette liquid. Sellers promote these products in bars, KTVs, and hotels, encouraging others to use them. In that region, nearly 40% of drug‑use cases that year involved minors. Starting October 1, 2023, etizolam was added to the list of Schedule II psychotropic substances. Tricking someone into using drugs is itself illegal: offenders face 10–15 days of detention and fines of 1,000–5,000 yuan; if a crime is proven, sentences range from under 3 years up to 7 years, while forced use can bring a 3–10‑year sentence, with harsher penalties for minors. Users also incur penalties: 10–15 days of detention and fines up to 3,000 yuan, or a lighter penalty of 5 days or less plus a fine under 1,000 yuan. They may also be barred from entertainment venues for 6 months to a year. Addicted individuals must undergo 3 years of community‑based rehabilitation; refusal or relapse leads to 2 years of compulsory isolation, extendable by another year (as of January 2026, Public Security Administration Punishment Law). - Evidence grade: A - Sources:Supreme People's Procuratorate of China (2021). Wujiang District, Suzhou, Jiangsu: The prosecutor reveals the new drugs disguised as trendy. ; State Food and Drug Administration, Ministry of Public Security of China, National Health Commission of China (NHC) (2023). Announcement on Adjusting the Catalog of Narcotic Drugs and Psychotropic Drugs (No. 120 of 2023). (Reprinted by Shanghai Food and Drug Administration, original page nmpa.gov.cn Return in this machine 412); National People's Congress Standing Committee (2025). Public Security Administration Punishment Law (revised in 2025, Articles 84, 85). ; National People's Congress (1997). Criminal Law (Article 353). ; National People’s Congress Standing Committee (2007). Anti-Drug Law (Articles 33, 38, 47). (Reprinted by the People’s Government of Guangdong Province) - Notes: This advice applies not only in entertainment venues but also at school gates, friend gatherings, and on long‑distance buses. It works whether the offering is candy, a drink, or an e‑cigarette cartridge. After being drugged, victims often suffer robbery, sexual assault, or extortion; no official statistics exist on this, so it remains an empirical warning. Replacing any drink that has been out of sight is far simpler than trying to rectify the situation later. For handling unknown powders, tablets, or cartridges encountered in such settings, see item 3 of this section; for carrying items on behalf of others, see Section 8, item 29. **Original text (Chinese):** ### 4. 不吃陌生人给的糖和零食，不喝离开过视线的饮料，不接别人递的烟弹 - 成本：不花钱。别人递过来的一律不接。自己的杯子离开过视线，就换一杯。 - 说人话：现在的毒品不长毒品的样子。掺了合成大麻素的「上头」电子烟，看着和普通电子烟差不多，有人专在酒吧、KTV、宾馆里递给人试。骗人吸的拘留 10 到 15 日、罚 1000 到 5000 元，被骗吸了的人也要拘留 10 到 15 日。饮料离开过视线就换一杯。 - 收益：现在的毒品不长毒品的样子。合成大麻素类物质自 2021 年 7 月 1 日起被整类列管，这一大类整体按毒品管。有人把它掺进烟油，做成「上头」电子烟。最高检报道的案子里，办案人员的描述是：这种烟油「可以通过添加食用颜料变成各种颜色、各种口味」，「在外观上和普通电子烟基本一致」。卖家在酒吧、KTV、宾馆呼朋引伴推销，诱导他人吸食。报道里，当地当年办理的吸食案件中，未成年吸食者占比近四成。依托咪酯自 2023 年 10 月 1 日起列入第二类精神药品目录。骗人吸食本身就是一档违法：引诱、教唆、欺骗或者强迫他人吸食、注射毒品的，拘留 10 到 15 日并罚 1000 到 5000 元。构成犯罪的判 3 年以下，情节严重的判 3 到 7 年，强迫的判 3 到 10 年，对未成年人下手的从重。后果也落在被骗的人身上：吸食、注射毒品的，处 10 到 15 日拘留并可罚 3000 元以下。情节较轻的处 5 日以下拘留或者 1000 元以下罚款。还可能被同时责令 6 个月到 1 年内不得进入娱乐场所。成瘾的责令社区戒毒 3 年。拒绝社区戒毒、或者戒毒期间再吸的，强制隔离戒毒 2 年，最长可再延长 1 年（全国，治安管理处罚法 2026 年 1 月起） - 证据等级：A - 来源：最高人民检察院 (2021). 江苏苏州吴江区：办案检察官揭秘披着潮流外衣的新型毒品. ；国家药监局、公安部、国家卫生健康委 (2023). 关于调整麻醉药品和精神药品目录的公告（2023 年第 120 号）. （上海市药监局转载，原文页 nmpa.gov.cn 在本机返回 412）；全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第八十四、八十五条）. ；全国人大 (1997). 刑法（第三百五十三条）. ；全国人大常委会 (2007). 禁毒法（第三十三、三十八、四十七条）. （广东省人民政府转载） - 备注：不只是娱乐场所，学校门口、朋友聚会、长途车上同理。给的是糖果、饮料还是烟弹，也都一样。被下药之后常跟着抢劫、性侵和敲诈，这部分没有公开的官方统计，属于经验判断。饮料只要离开过视线就换一杯，比事后追究省事得多。场子里有人拿出不明粉末、片剂、烟弹时怎么办，见本节第 3 条。替人带东西见第 8 节第 29 条。 **Evidence:** A. This advice applies not only in entertainment venues but also at school gates, friend gatherings, and on long‑distance buses. It works whether the offering is candy, a drink, or an e‑cigarette cartridge. After being drugged, victims often suffer robbery, sexual assault, or extortion; no official statistics exist on this, so it remains an empirical warning. Replacing any drink that has been out of sight is far simpler than trying to rectify the situation later. For handling unknown powders, tablets, or cartridges encountered in such settings, see item 3 of this section; for carrying items on behalf of others, see Section 8, item 29. **Source summary:** Today’s illicit drugs no longer look like typical drugs. “High‑inducing” e‑cigarettes laced with synthetic cannabinoids can be tinted and flavored to match ordinary e‑cigarettes, and they are deliberately offered to people in bars, KTVs, and hotels. Those who trick others into using them face 10–15 days of detention and fines of 1,000–5,000 yuan. Anyone who is deceived into using them also gets detained for 10–15 days. Always replace any drink that has been left unattended. **Low-ROI detour:** Move “Don’t accept candy or snacks from strangers, don’t drink beverages left unattended, and don’t take e‑cigarette cartridges handed to you by others” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Today’s illicit drugs no longer look like typical drugs. “High‑inducing” e‑cigarettes laced with synthetic cannabinoids can be tinted and flavored to match ordinary e‑cigarettes, and they are deliberately offered to people in bars, KTVs, and hotels. Those who trick others into using them face 10–15 days of detention and fines of 1,000–5,000 yuan. Anyone who is deceived into using them also gets detained for 10–15 days. Always replace any drink that has been left unattended.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 08-029; 22-003 **Source links:** [最高人民检察院 (2021). 江苏苏州吴江区：办案检察官揭秘披着潮流外衣的新型毒品.](https://www.spp.gov.cn/spp/zdgz/202110/t20211011_531831.shtml); [国家药监局、公安部、国家卫生健康委 (2023). 关于调整麻醉药品和精神药品目录的公告（2023 年第 120 号）.](https://yjj.sh.gov.cn/qtgzwj/20230911/3b612c94e35b4b63abba314c972a2593.html); [全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第八十四、八十五条）.](https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml); [全国人大 (1997). 刑法（第三百五十三条）.](https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml); [全国人大常委会 (2007). 禁毒法（第三十三、三十八、四十七条）.](http://www.gd.gov.cn/zwgk/wjk/zcfgk/content/post_2520706.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/22-%E6%80%8E%E4%B9%88%E6%94%BE%E6%9D%BE.md --- ### 22-005 — Avoid scripted-murder-mystery (Scripted Kill, "jubensha") and escape rooms located in residential buildings or below the first basement level Original title: 剧本杀、密室别去开在居民楼里或者地下二层以下的 **Source text (English):** ### 5. Avoid scripted-murder-mystery (Scripted Kill, "jubensha") and escape rooms located in residential buildings or below the first basement level - Cost: No cost involved. Just ask for the building floor number before booking. - In plain terms: A 2022 notice jointly issued by five government departments clearly states that script-entertainment venues (script entertainment, "juben yule") must not be set up inside residential buildings or below the first basement level. These venues often lack proper oversight, have numerous partitions, use highly flammable props, and their doors frequently require puzzle-solving to open. In case of a fire, escaping from such places is far harder than from regular commercial premises. Before booking, check the venue’s floor number and location on review pages, and opt for a compliant venue instead if it does not meet the requirements. - Benefit: The same 2022 notice from five departments lays out very specific requirements: script-entertainment venues (script-entertainment, "juben yule") are prohibited from operating in residential buildings or below the first basement level. It also mandates that venues must adhere to the Work Safety Law and Fire Protection Law, regularly identify, inspect and rectify fire hazards, and improve their ability to organize evacuations and extinguish incipient fires during emergencies. Additionally, the notice requires all script-entertainment (Script Entertainment, "juben yule") content to include age suitability warnings, and minors are not allowed to enter venues with scenes inappropriate for them. Outside statutory holidays, rest days and school holidays, script-entertainment (Script Entertainment, "juben yule") activities for minors are also strictly prohibited. - Evidence grade: A - Sources: Ministry of Culture and Tourism, Ministry of Public Security of China, Ministry of Housing and Urban-Rural Development of China, Ministry of Emergency Management of China, State Administration for Market Regulation of China (2022). Notice on strengthening the management of scripted entertainment business venues. - Notes: These venues are typically dimly lit, have many partitions, use flammable props, and their doors often need to be unlocked via puzzle-solving. In case of a fire, escaping from them is far more difficult than from ordinary shops. You can easily check both the floor number and whether the venue is located in a residential building on review pages before booking. If a venue does not comply with the regulations, it is best to choose another one. **Original text (Chinese):** ### 5. 剧本杀、密室别去开在居民楼里或者地下二层以下的 - 成本：不花钱。订之前问一句地址在几层。 - 说人话：五部门 2022 年的通知写明，剧本娱乐场所不得开在居民楼内，也不得开在地下一层以下。这类场地黑、隔断多、道具易燃，门还常常要解谜才打得开。一旦起火，比普通商铺难跑得多。订之前在点评页看一眼地址和楼层，不合规的换一家。 - 收益：五部门 2022 年的专门通知写得很具体：「剧本娱乐经营场所不得设在居民楼内、建筑物地下一层以下（不含地下一层）等地」。通知还要求场所落实安全生产法和消防法的要求，「常态化开展火灾风险自知、自查、自改，提高紧急情况下的组织疏散逃生和初起火灾扑救能力」。同一份通知还要求剧本设置适龄提示。场景不适宜未成年人的，不得允许未成年人进入。除法定节假日、休息日及寒暑假外，不得向未成年人提供剧本娱乐活动 - 证据等级：A - 来源：文化和旅游部、公安部、住房和城乡建设部、应急管理部、市场监管总局 (2022). 关于加强剧本娱乐经营场所管理的通知. - 备注：这类场所的特点是黑暗、隔断多、道具易燃，门常常需要「解谜」才能打开。一旦起火，比普通商铺更难跑出去。订之前在点评页面上就能看出楼层，也能看出是不是居民楼。不合规的直接换一家 **Evidence:** A. These venues are typically dimly lit, have many partitions, use flammable props, and their doors often need to be unlocked via puzzle-solving. In case of a fire, escaping from them is far more difficult than from ordinary shops. You can easily check both the floor number and whether the venue is located in a residential building on review pages before booking. If a venue does not comply with the regulations, it is best to choose another one. **Source summary:** A 2022 notice jointly issued by five government departments clearly states that script-entertainment venues (script entertainment, "juben yule") must not be set up inside residential buildings or below the first basement level. These venues often lack proper oversight, have numerous partitions, use highly flammable props, and their doors frequently require puzzle-solving to open. In case of a fire, escaping from such places is far harder than from regular commercial premises. Before booking, check the venue’s floor number and location on review pages, and opt for a compliant venue instead if it does not meet the requirements. **Low-ROI detour:** Move “Avoid scripted-murder-mystery (Scripted Kill, "jubensha") and escape rooms located in residential buildings or below the first basement level” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “A 2022 notice jointly issued by five government departments clearly states that script-entertainment venues (script entertainment, "juben yule") must not be set up inside residential buildings or below the first basement level. These venues often lack proper oversight, have numerous partitions, use highly flammable props, and their doors frequently require puzzle-solving to open. In case of a fire, escaping from such places is far harder than from regular commercial premises. Before booking, check the venue’s floor number and location on review pages, and opt for a compliant venue instead if it does not meet the requirements.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [文化和旅游部、公安部、住房和城乡建设部、应急管理部、市场监管总局 (2022). 关于加强剧本娱乐经营场所管理的通知.](https://www.gov.cn/zhengce/zhengceku/2022-06/27/content_5698021.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/22-%E6%80%8E%E4%B9%88%E6%94%BE%E6%9D%BE.md --- ### 22-006 — Going for a brisk walk or a jog when feeling down: the effect size of exercise on depression is proportional to its intensity Original title: 心情差就去走或者跑，抗抑郁的效应量（效果大小）跟强度成正比 **Source text (English):** ### 6. Going for a brisk walk or a jog when feeling down: the effect size of exercise on depression is proportional to its intensity - Cost: Free. Each session takes about half an hour. The hard part is that when you’re in a bad mood, moving feels the last thing you want to do — you have to push yourself to get started. - In plain terms: This study pooled data from 218 randomized trials involving over 14,000 adults with major depressive disorder. The biggest improvements were seen with brisk walking or jogging. Yoga, strength training, mixed aerobic workouts, and tai chi/Qigong also showed benefits, with fairly similar effect sizes across these activities. Generally, the higher the exercise intensity, the better the outcome; however, strength training and yoga tend to be the easiest to stick with long-term. The authors themselves note that the overall evidence quality is relatively low, but the key takeaway is that any physical activity is better than none — pick whatever type you’re most likely to keep doing. - Benefit: This result comes from combining data across 218 randomized controlled trials split into two groups, covering 495 treatment arms and 14,170 participants who met clinical criteria for major depression. A Bayesian network meta-analysis was used to compare all these different forms of exercise against each other, using standard care or placebo pills as control groups. The effect size is expressed as Hedges’ g; the more negative this value, the greater the symptom improvement. For brisk walking or jogging, the value was −0.62 (95% confidence interval: −0.80 to −0.45). Yoga came in at −0.55 (−0.73 to −0.36), strength training at −0.49 (−0.69 to −0.29), mixed aerobic exercise at −0.43 (−0.61 to −0.24), and tai chi/Qigong at −0.42 (−0.65 to −0.21). The original paper states that “the effect of exercise is directly proportional to its intensity”, meaning higher intensity yields better results. Strength training and yoga also score highest on acceptability, making them the most sustainable choices for most people. - Evidence grade: A - Sources:Noetel M, Sanders T, Gallardo-Gómez D, et al. (2024). Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. BMJ, 384, e075847. - Notes: This finding is somewhat controversial. The authors themselves point out that only one out of the 218 studies met sufficiently rigorous design standards to rule out major bias. Using standard grading criteria, brisk walking and jogging only qualify for a “low” confidence rating, while all other exercise types receive “very low” ratings. Since participants know they’re taking part in an exercise program, placebo effects inevitably play a role, skewing results upward. Still, the overall conclusion holds up: any physical activity is better than none, intensity should be kept reasonably high, and you should choose a type you can realistically stick with over time. This section expands on the earlier advice in Section 3 to “get moving when feeling down”, but it is by no means a substitute for professional medical treatment after a proper diagnosis. **Original text (Chinese):** ### 6. 心情差就去走或者跑，抗抑郁的效应量（效果大小）跟强度成正比 - 成本：不花钱。每次半小时上下。难在情绪差的时候最不想动，得推自己一把。 - 说人话：心情差的时候，快走或慢跑改善最明显。其次是瑜伽、力量训练、太极气功，几种差距不大。强度开得越高效果越好，力量训练和瑜伽最容易坚持。这方面的证据质量偏低，能确定的是动比不动好，挑自己坚持得下来的那种。 - 收益：这是把 218 项随机分成两组的对照试验合在一起算的结果。涉及 495 个组、14170 名符合重度抑郁临床标准的参与者。算法让各种运动互相比较（贝叶斯网状荟萃分析）。拿来对比的是常规照护和安慰剂片（主动对照）。效果大小用 Hedges' g 表示，数越往负走，症状改善越多。快走或慢跑 −0.62（95% 可信区间 −0.80 至 −0.45，意思是真实值大致落在这一段里）。瑜伽 −0.55（−0.73 至 −0.36）。力量训练 −0.49（−0.69 至 −0.29）。混合有氧 −0.43（−0.61 至 −0.24）。太极或气功 −0.42（−0.65 至 −0.21）。原文说「运动的效果与所处方的强度成正比」：强度开得越高，效果越好。力量训练和瑜伽的可接受度最好，最容易坚持下来 - 证据等级：A - 来源：Noetel M, Sanders T, Gallardo-Gómez D, et al. (2024). Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. BMJ, 384, e075847. - 备注：争议。作者自己写明，218 项研究里只有 1 项做得够干净、不容易被设计带偏。按通行的打分法，快走慢跑只算「低」可信，其余是「极低」。运动也瞒不住参与者，人知道自己在锻炼，就容易觉得好些，这份期待去不掉。结论方向仍然可用：动比不动好，强度别太低，选自己能坚持的那种。这是第 3 节「情绪低落时先动起来」的展开，不能替代确诊后的规范治疗 **Evidence:** A. This finding is somewhat controversial. The authors themselves point out that only one out of the 218 studies met sufficiently rigorous design standards to rule out major bias. Using standard grading criteria, brisk walking and jogging only qualify for a “low” confidence rating, while all other exercise types receive “very low” ratings. Since participants know they’re taking part in an exercise program, placebo effects inevitably play a role, skewing results upward. Still, the overall conclusion holds up: any physical activity is better than none, intensity should be kept reasonably high, and you should choose a type you can realistically stick with over time. This section expands on the earlier advice in Section 3 to “get moving when feeling down”, but it is by no means a substitute for professional medical treatment after a proper diagnosis. **Source summary:** This study pooled data from 218 randomized trials involving over 14,000 adults with major depressive disorder. The biggest improvements were seen with brisk walking or jogging. Yoga, strength training, mixed aerobic workouts, and tai chi/Qigong also showed benefits, with fairly similar effect sizes across these activities. Generally, the higher the exercise intensity, the better the outcome; however, strength training and yoga tend to be the easiest to stick with long-term. The authors themselves note that the overall evidence quality is relatively low, but the key takeaway is that any physical activity is better than none — pick whatever type you’re most likely to keep doing. **Low-ROI detour:** Move “Going for a brisk walk or a jog when feeling down: the effect size of exercise on depression is proportional to its intensity” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “This study pooled data from 218 randomized trials involving over 14,000 adults with major depressive disorder. The biggest improvements were seen with brisk walking or jogging. Yoga, strength training, mixed aerobic workouts, and tai chi/Qigong also showed benefits, with fairly similar effect sizes across these activities. Generally, the higher the exercise intensity, the better the outcome; however, strength training and yoga tend to be the easiest to stick with long-term. The authors themselves note that the overall evidence quality is relatively low, but the key takeaway is that any physical activity is better than none — pick whatever type you’re most likely to keep doing.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Noetel M, Sanders T, Gallardo-Gómez D, et al. (2024). Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. BMJ, 384, e075847.](https://doi.org/10.1136/bmj-2023-075847) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/22-%E6%80%8E%E4%B9%88%E6%94%BE%E6%9D%BE.md --- ### 22-007 — When anxiety interferes with daily life, mindfulness‑based stress reduction works just as well as common anti‑anxiety drugs Original title: 焦虑到影响生活时，正念减压课的效果不劣于常用的抗焦虑药 **Source text (English):** ### 7. When anxiety interferes with daily life, mindfulness‑based stress reduction works just as well as common anti‑anxiety drugs - Cost: Taking a course costs a bit of money. The program lasts eight weeks, with one class per week plus daily home practice. The real challenge is keeping up with that daily practice for the whole eight weeks. - In plain terms: 276 adults diagnosed with anxiety disorder were randomly split into two groups. One group attended an eight‑week mindfulness‑based stress reduction course, while the other took escitalopram. At the end, symptom improvement was almost identical in both groups. The difference showed up in side effects: almost 80 % of the medication group experienced at least one adverse reaction, and ten people dropped out because of this. In the course group, about 15 % reported side effects, but no one left the program. The program used a standardized eight‑week curriculum — it isn’t the same as any random meditation app you might download. - Benefit: This was a non‑inferiority randomized controlled trial conducted at three academic medical centers in the United States, designed to see whether the course performed as well as medication. 276 participants were assigned 1:1 to either an eight‑week mindfulness‑based stress reduction program or escitalopram at a flexible dose of 10–20 mg. 208 people completed the whole study. Using a clinician‑rated scale of anxiety severity, the mindfulness group showed a reduction of 1.35 points versus 1.43 points for the drug group. The difference between the two groups was −0.07 (95 % CI −0.38 to 0.23; P = 0.65), meaning the gap is statistically indistinguishable from zero. This value stayed above the pre‑set non‑inferiority threshold of −0.495. Side‑effect rates differed markedly: 78.6 % of the medication group experienced at least one trial‑related adverse event, leading to ten withdrawals, while only 15.4 % of the course group reported any side effects and no one dropped out. - Evidence grade: A - Sources:Hoge EA, Bui E, Mete M, Dutton MA, Baker AW, Simon NM (2023). Mindfulness-based stress reduction vs escitalopram for the treatment of adults with anxiety disorders: a randomized clinical trial. JAMA Psychiatry, 80(1), 13-21. - Notes: The trial employed a standardized eight‑week mindfulness‑based stress reduction curriculum (MBSR), not a generic meditation app; the two cannot be equated. This recommendation applies to individuals who already meet diagnostic criteria for anxiety disorder; they should still consult a physician. Its practical value lies in offering a treatment option with comparable evidence strength for those who hesitate to take medication because of potential side effects. **Original text (Chinese):** ### 7. 焦虑到影响生活时，正念减压课的效果不劣于常用的抗焦虑药 - 成本：报课要花一点钱。课程 8 周，每周上一次课，还要每天在家练。难在连着 8 周每天都练。 - 说人话：确诊焦虑障碍的人上 8 周正念减压课，症状改善和吃抗焦虑药艾司西酞普兰几乎一样。吃药的人近八成出过不良反应，有人因此退出。上课的人约一成半出过，没人退出。课得是标准化的 8 周课程，随便一个冥想 App 不算。 - 收益：这是美国 3 家城市学术医疗中心做的试验，目的是看上课会不会比吃药差（非劣效随机对照试验）。276 名确诊焦虑障碍的成年人按 1:1 随机对半分组。一组上 8 周正念减压课程。一组吃艾司西酞普兰（10 至 20 mg 弹性剂量）。208 人做完全程。结束时按医生打的焦虑严重程度分（临床总体印象严重度量表）算，正念组下降 1.35，药物组下降 1.43。两组差 −0.07（95% CI −0.38 至 0.23，即真实差距大致落在这一段里；P=0.65，即这点差距和没差别看不出区别）。这一段的下限没有越过事先划好的「算不上更差」的线（非劣效界值 −0.495）。副作用差别很大：药物组 78.6% 至少出现一次和试验有关的不良反应，10 人因此退出。正念组 15.4%，无人因此退出 - 证据等级：A - 来源：Hoge EA, Bui E, Mete M, Dutton MA, Baker AW, Simon NM (2023). Mindfulness-based stress reduction vs escitalopram for the treatment of adults with anxiety disorders: a randomized clinical trial. JAMA Psychiatry, 80(1), 13-21. - 备注：试验用的是标准化的 8 周正念减压课程（MBSR），随便一个冥想 App 不能和它划等号。它适用于已经达到焦虑障碍诊断标准的人，该看医生还是要看。如果你因为顾虑药物副作用一直拖着不治疗，这是一个证据强度相当的选项 **Evidence:** A. The trial employed a standardized eight‑week mindfulness‑based stress reduction curriculum (MBSR), not a generic meditation app; the two cannot be equated. This recommendation applies to individuals who already meet diagnostic criteria for anxiety disorder; they should still consult a physician. Its practical value lies in offering a treatment option with comparable evidence strength for those who hesitate to take medication because of potential side effects. **Source summary:** 276 adults diagnosed with anxiety disorder were randomly split into two groups. One group attended an eight‑week mindfulness‑based stress reduction course, while the other took escitalopram. At the end, symptom improvement was almost identical in both groups. The difference showed up in side effects: almost 80 % of the medication group experienced at least one adverse reaction, and ten people dropped out because of this. In the course group, about 15 % reported side effects, but no one left the program. The program used a standardized eight‑week curriculum — it isn’t the same as any random meditation app you might download. **Low-ROI detour:** Move “When anxiety interferes with daily life, mindfulness‑based stress reduction works just as well as common anti‑anxiety drugs” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “276 adults diagnosed with anxiety disorder were randomly split into two groups. One group attended an eight‑week mindfulness‑based stress reduction course, while the other took escitalopram. At the end, symptom improvement was almost identical in both groups. The difference showed up in side effects: almost 80 % of the medication group experienced at least one adverse reaction, and ten people dropped out because of this. In the course group, about 15 % reported side effects, but no one left the program. The program used a standardized eight‑week curriculum — it isn’t the same as any random meditation app you might download.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Hoge EA, Bui E, Mete M, Dutton MA, Baker AW, Simon NM (2023). Mindfulness-based stress reduction vs escitalopram for the treatment of adults with anxiety disorders: a randomized clinical trial. JAMA Psychiatry, 80(1), 13-21.](https://doi.org/10.1001/jamapsychiatry.2022.3679) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/22-%E6%80%8E%E4%B9%88%E6%94%BE%E6%9D%BE.md --- ### 22-008 — For quick relief on the spot, try the 5‑minute “cyclic sigh”: two inhalations followed by a prolonged exhalation Original title: 当场想缓过来，用 5 分钟「循环叹息」：吸气两段，呼气拉长 **Source text (English):** ### 8. For quick relief on the spot, try the 5‑minute “cyclic sigh”: two inhalations followed by a prolonged exhalation - Cost: No cost at all. Just 5 minutes a day. - In plain terms: In a one‑month controlled trial where participants performed each of three breathing exercises for 5 minutes daily, all three proved more effective than an equal amount of mindfulness meditation at lifting mood and lowering respiratory rate. The “cyclic sigh” — which emphasizes lengthening the exhale — performed best. The method is simple: inhale once through the nose, then take a brief second inhale to fully fill the lungs, and finally exhale slowly through the mouth. This particular study relied on self‑reported data and involved a relatively small group of volunteers, yet it required zero expense. - Benefit: This home‑based, randomized controlled trial compared three distinct 5‑minute daily breathing routines — cyclic sighing (focused on extended exhalation), box breathing (equal durations of inhale, hold, and exhale), and cyclic hyperventilation with pauses — against an equivalent mindfulness meditation regimen over a month. Using a mixed‑effects model on pooled data, each breathing technique outperformed meditation; cyclic sighing stood out for its superior impact on mood improvement (statistically significant at P<0.05) and on reducing breathing frequency (also P<0.05). - Evidence grade: B - Sources:Balban MY, Neri E, Kogon MM, et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895. - Notes: Execute the exercise by inhaling once through the nose, briefly adding a second inhale to maximize lung expansion, then exhale gently and fully through the mouth for a full 5 minutes. Although this trial was conducted at home, relied on participant self‑assessment, and involved a modest sample size, its benefits are clear: it costs nothing, takes only five minutes, can be done anywhere, and offers modest but tangible advantages over standard mindfulness practice. **Original text (Chinese):** ### 8. 当场想缓过来，用 5 分钟「循环叹息」：吸气两段，呼气拉长 - 成本：不花钱。每天 5 分钟。 - 说人话：每天做 5 分钟呼吸练习、坚持一个月，情绪改善和呼吸放慢都比同样时长的正念冥想好。几种呼吸法里，把呼气拉长的「循环叹息」最好。做法是用鼻子吸一口，再补吸一小口把肺撑满，然后用嘴慢慢吐尽。这只是一项试验，好坏靠本人自己报，但不花钱。 - 收益：这是一项在家做、随机分组的对照试验，比较三种每天 5 分钟的呼吸练习和同样时长的正念冥想，持续 1 个月。三种呼吸法是：循环叹息（强调延长呼气）、箱式呼吸（吸气、屏息、呼气等长）、带屏息的循环过度换气（吸气长、呼气短）。把各人各次的数据放在一起算（混合效应模型），呼吸练习都好过正念冥想，尤其是以呼气为主的循环叹息。它在情绪改善（P<0.05，即这点差别不像是碰巧撞出来的）和呼吸频率下降（P<0.05）上都更好 - 证据等级：B - 来源：Balban MY, Neri E, Kogon MM, et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895. - 备注：做法是用鼻子吸一口，短暂再补吸一小口把肺撑满，然后用嘴把气缓慢长长地吐尽，重复 5 分钟。只有这一项试验，在家做，好不好由本人填问卷报，人数也不多。效果只是比冥想略好，解决不了问题。但它不花钱，只要 5 分钟，随时随地能做，性价比高 **Evidence:** B. Execute the exercise by inhaling once through the nose, briefly adding a second inhale to maximize lung expansion, then exhale gently and fully through the mouth for a full 5 minutes. Although this trial was conducted at home, relied on participant self‑assessment, and involved a modest sample size, its benefits are clear: it costs nothing, takes only five minutes, can be done anywhere, and offers modest but tangible advantages over standard mindfulness practice. **Source summary:** In a one‑month controlled trial where participants performed each of three breathing exercises for 5 minutes daily, all three proved more effective than an equal amount of mindfulness meditation at lifting mood and lowering respiratory rate. The “cyclic sigh” — which emphasizes lengthening the exhale — performed best. The method is simple: inhale once through the nose, then take a brief second inhale to fully fill the lungs, and finally exhale slowly through the mouth. This particular study relied on self‑reported data and involved a relatively small group of volunteers, yet it required zero expense. **Low-ROI detour:** Move “For quick relief on the spot, try the 5‑minute “cyclic sigh”: two inhalations followed by a prolonged exhalation” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “In a one‑month controlled trial where participants performed each of three breathing exercises for 5 minutes daily, all three proved more effective than an equal amount of mindfulness meditation at lifting mood and lowering respiratory rate. The “cyclic sigh” — which emphasizes lengthening the exhale — performed best. The method is simple: inhale once through the nose, then take a brief second inhale to fully fill the lungs, and finally exhale slowly through the mouth. This particular study relied on self‑reported data and involved a relatively small group of volunteers, yet it required zero expense.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Balban MY, Neri E, Kogon MM, et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895.](https://doi.org/10.1016/j.xcrm.2022.100895) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/22-%E6%80%8E%E4%B9%88%E6%94%BE%E6%9D%BE.md --- ### 22-009 — Treat “regular social contact” as a health expense — don’t wait until you’re feeling down to reach out Original title: 把「定期和人见面」当成健康支出，别只在心情差时才找人 **Source text (English):** ### 9. Treat “regular social contact” as a health expense — don’t wait until you’re feeling down to reach out - Cost: It requires some money and time to arrange meetups. The hard part is making the effort to schedule them even when you’re in a good mood. - In plain terms: Long-term epidemiological research tracking over 3 million people for an average of 7 years demonstrates the vital role of social connection. Those experiencing social isolation had a roughly 30% higher risk of dying during that period compared to non-isolated individuals. People reporting loneliness faced a 25% higher risk, while those living alone faced a 30% higher risk. These figures are similar in magnitude and are even more pronounced among people under 65. Keep in mind these are observational data; it’s also possible that people in poorer health are more likely to end up isolated. - Benefit: As noted, this is a meta-analysis of 70 studies with 3.4 million participants observed over 7 years. Social isolation, loneliness, and living alone all correlate with higher mortality. After adjusting for age and health status, the weighted average risk ratios were: 1.29 for social isolation, 1.26 for loneliness, and 1.32 for living alone. In other words, each condition raised the risk of dying during the study period by roughly 30%, 25%, and 30% respectively. The effects are comparable across all three factors and are stronger in younger adults. - Evidence grade: A - Sources:Holt-Lunstad J, Smith TB, Baker M, Harris T, Stephenson D (2015). Loneliness and social isolation as risk factors for mortality: a meta-analytic review. Perspectives on Psychological Science, 10(2), 227-237. - Notes: This topic remains debated. These findings are purely correlational; no randomized controlled trials have been conducted to prove cause and effect. It’s also true that people with poorer health are more likely to become isolated or have fewer social interactions. The authors argue that social relationships are as important to health as smoking or obesity, yet there’s no randomized evidence showing that increasing social contact actually lowers mortality. This point does not contradict Section 3’s advice to “cut back on draining relationships”; that section focuses on eliminating toxic connections, while this one stresses the value of maintaining those that replenish your energy. **Original text (Chinese):** ### 9. 把「定期和人见面」当成健康支出，别只在心情差时才找人 - 成本：要花一点钱，还要搭上见面的时间。难在心情好的时候也得主动约人。 - 说人话：平时很少和人来往的人，同期死亡的概率高约三成。感到孤独的人高约四分之一，独居的人高约三成，65 岁以下的人更明显。这些都是跟踪观察出来的，也可能是身体本来就差的人更容易独居。 - 收益：这是把 70 项先记录情况再往后跟踪的研究合在一起算的结果（荟萃分析），共 340 万名参与者，平均跟踪 7 年。社会隔离、孤独感、独居都与死亡率升高相关。把年龄、身体状况这些干扰因素扣掉之后，加权平均比值比分别是：社会隔离 1.29、孤独 1.26、独居 1.32。换算过来，同期死亡的概率分别高约三成、约四分之一、约三成。三者的效果大小差不多，而且在 65 岁以下人群中比在老年人群中更大 - 证据等级：A - 来源：Holt-Lunstad J, Smith TB, Baker M, Harris T, Stephenson D (2015). Loneliness and social isolation as risk factors for mortality: a meta-analytic review. Perspectives on Psychological Science, 10(2), 227-237. - 备注：争议。这些都是跟着人群观察出来的关联，不是分组对照试验，谁因谁果分不开。身体本来就差的人，更容易独居、更少社交。作者把社会关系看作和吸烟、肥胖同一量级的健康因素，但没有随机试验证明「增加社交能降低死亡率」。这条与第 3 节「减少让你消耗的人际关系」不冲突：那条砍掉消耗你的关系，这里要保住让你恢复精力的那几段 **Evidence:** A. This topic remains debated. These findings are purely correlational; no randomized controlled trials have been conducted to prove cause and effect. It’s also true that people with poorer health are more likely to become isolated or have fewer social interactions. The authors argue that social relationships are as important to health as smoking or obesity, yet there’s no randomized evidence showing that increasing social contact actually lowers mortality. This point does not contradict Section 3’s advice to “cut back on draining relationships”; that section focuses on eliminating toxic connections, while this one stresses the value of maintaining those that replenish your energy. **Source summary:** Long-term epidemiological research tracking over 3 million people for an average of 7 years demonstrates the vital role of social connection. Those experiencing social isolation had a roughly 30% higher risk of dying during that period compared to non-isolated individuals. People reporting loneliness faced a 25% higher risk, while those living alone faced a 30% higher risk. These figures are similar in magnitude and are even more pronounced among people under 65. Keep in mind these are observational data; it’s also possible that people in poorer health are more likely to end up isolated. **Low-ROI detour:** Move “Treat “regular social contact” as a health expense — don’t wait until you’re feeling down to reach out” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Long-term epidemiological research tracking over 3 million people for an average of 7 years demonstrates the vital role of social connection. Those experiencing social isolation had a roughly 30% higher risk of dying during that period compared to non-isolated individuals. People reporting loneliness faced a 25% higher risk, while those living alone faced a 30% higher risk. These figures are similar in magnitude and are even more pronounced among people under 65. Keep in mind these are observational data; it’s also possible that people in poorer health are more likely to end up isolated.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Holt-Lunstad J, Smith TB, Baker M, Harris T, Stephenson D (2015). Loneliness and social isolation as risk factors for mortality: a meta-analytic review. Perspectives on Psychological Science, 10(2), 227-237.](https://doi.org/10.1177/1745691614568352) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/22-%E6%80%8E%E4%B9%88%E6%94%BE%E6%9D%BE.md --- ### 22-010 — Living near green spaces means you can use them for walking, strolling, or just sitting around Original title: 选住处时把周边绿地算进去，但别指望「多去公园」就延寿 **Source text (English):** ### 10. Living near green spaces means you can use them for walking, strolling, or just sitting around - Cost: No cost at all — it’s free and easy to incorporate into daily life. - In plain terms: Nine studies from seven countries involving 8.32 million people show that for every 0.1 increase in the normalized vegetation index (NDVI) within 500 meters of a home, the risk of dying during the same period drops by roughly 4%. This measures greenery right around where people live, not how often they visit parks. Naturally, neighborhoods with more greenery tend to have wealthier residents and cleaner air. So don’t interpret this as “visiting parks automatically adds years to your life”; the practical takeaway is to consider nearby green spaces when choosing where to live. - Benefit: This result comes from a meta-analysis of nine long-term cohort studies spanning seven countries and 8.32 million participants. It looks at vegetation levels within 500 meters of residences, quantified via NDVI — a number that reflects ground-level greenery (bare soil or concrete scores near 0, dense vegetation near 1). A 0.1 rise in NDVI corresponds to a pooled hazard ratio of 0.96 for overall mortality (95% CI 0.94–0.97), meaning a roughly 4% reduction in death risk — with actual values likely falling between 3% and 6%. Seven out of the nine studies found lower mortality in greener areas, a pattern unlikely to be coincidental; the other two showed no clear link. - Evidence grade: A - Sources:Rojas-Rueda D, Nieuwenhuijsen MJ, Gascon M, Perez-Leon D, Mudu P (2019). Green spaces and mortality: a systematic review and meta-analysis of cohort studies. The Lancet Planetary Health, 3(11), e469-e477. - Notes: This finding remains debated. The studies themselves vary widely in results (I² = 95%, indicating substantial disagreement), and the analysis tracks neighborhood greenery rather than personal park visits. Moreover, greener areas typically feature higher incomes, cleaner air, and more active lifestyles — all factors intertwined with vegetation levels. Again, don’t read this as “parks guarantee longer life”; the key insight is that living near green spaces costs nothing and may offer health benefits. NDVI is simply a numeric way to gauge local greenery, where values near 0 represent barren or paved zones and values near 1 indicate lush vegetation — so a 0.1 increase roughly equals moving from a bare urban block to one lined with trees. **Original text (Chinese):** ### 10. 选住处时把周边绿地算进去，但别指望「多去公园」就延寿 - 成本：不花钱。看房时顺手看一眼周边的绿化。 - 说人话：住处周边 500 米内的绿化越好，同期死亡的概率越低，按植被指数每提高 0.1 算，低约 4%。量的是住处周边的绿化，不是你去公园的次数。绿化好的地段，住的人往往更有钱、空气也更好。所以别当成去公园就能延寿，选住处时把周边绿地算进去就行。 - 收益：这是把 9 项跟踪人群多年的研究合在一起算的结果（队列研究的荟萃分析），涉及 7 个国家、832 万人。看的是住处 500 米以内的周边绿化程度，用归一化植被指数（NDVI，把地面绿化折算成的一个数）衡量。绿化程度每增加 0.1 个指数，总死亡率的合并风险比为 0.96（95% CI 0.94–0.97），同期死亡的概率低约 4%，真实值大致落在低 3% 到低 6% 这一段。9 项研究中有 7 项发现绿化越好死亡率越低，差别也不像碰巧。另外 2 项没看出关联 - 证据等级：A - 来源：Rojas-Rueda D, Nieuwenhuijsen MJ, Gascon M, Perez-Leon D, Mudu P (2019). Green spaces and mortality: a systematic review and meta-analysis of cohort studies. The Lancet Planetary Health, 3(11), e469-e477. - 备注：争议。各项研究的结果差得很远（I²=95%，这个数越大越是彼此对不上）。而且它测的是居住地周边的绿化程度，和你去公园的次数无关。住在绿化好的地方的人往往也更富、空气更好、更爱运动，这几样和绿化分不开谁在起作用。别读成「去公园就能延寿」，可用的部分是选住处时把绿地算进去，成本为零。NDVI 这个数，裸地和水泥接近 0，茂密植被接近 1。所以「0.1」大致是从光秃街区挪到有成排行道树的街区那种差别 **Evidence:** A. This finding remains debated. The studies themselves vary widely in results (I² = 95%, indicating substantial disagreement), and the analysis tracks neighborhood greenery rather than personal park visits. Moreover, greener areas typically feature higher incomes, cleaner air, and more active lifestyles — all factors intertwined with vegetation levels. Again, don’t read this as “parks guarantee longer life”; the key insight is that living near green spaces costs nothing and may offer health benefits. NDVI is simply a numeric way to gauge local greenery, where values near 0 represent barren or paved zones and values near 1 indicate lush vegetation — so a 0.1 increase roughly equals moving from a bare urban block to one lined with trees. **Source summary:** Nine studies from seven countries involving 8.32 million people show that for every 0.1 increase in the normalized vegetation index (NDVI) within 500 meters of a home, the risk of dying during the same period drops by roughly 4%. This measures greenery right around where people live, not how often they visit parks. Naturally, neighborhoods with more greenery tend to have wealthier residents and cleaner air. So don’t interpret this as “visiting parks automatically adds years to your life”; the practical takeaway is to consider nearby green spaces when choosing where to live. **Low-ROI detour:** Move “Living near green spaces means you can use them for walking, strolling, or just sitting around” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Nine studies from seven countries involving 8.32 million people show that for every 0.1 increase in the normalized vegetation index (NDVI) within 500 meters of a home, the risk of dying during the same period drops by roughly 4%. This measures greenery right around where people live, not how often they visit parks. Naturally, neighborhoods with more greenery tend to have wealthier residents and cleaner air. So don’t interpret this as “visiting parks automatically adds years to your life”; the practical takeaway is to consider nearby green spaces when choosing where to live.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Rojas-Rueda D, Nieuwenhuijsen MJ, Gascon M, Perez-Leon D, Mudu P (2019). Green spaces and mortality: a systematic review and meta-analysis of cohort studies. The Lancet Planetary Health, 3(11), e469-e477.](https://doi.org/10.1016/S2542-5196(19)30215-3) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/22-%E6%80%8E%E4%B9%88%E6%94%BE%E6%9D%BE.md --- ## 23. High-Leverage Skills to Learn Original chapter title: 学什么技能划算 [← 回总目录](../README.md) 这一节算的是钱和时间，第 2 条另外算死亡率。前六条回答一个问题：还要不要接着读书。第 1 条先说法律划掉了哪一段选项，第 2 条算读书和寿命的关系，第 3 条看全国人的学历都在哪一档。第 4 条讲读不起的时候有哪些资助，第 5 条讲没考上普高还有什么路，第 6 条把「读书还是打工」算成一道题，给一个自己动手算的方法。后七条回答另一个问题：决定学点东西之后怎么挑。中国按工种分的工资统计，从公开的官方渠道很难逐项核实。所以这里只写查得到出处的几件事：多读一年书工资大概多多少（也叫教育回报率）、证书合不合法怎么验、培训补贴从哪里来、挑技能时看哪个维度更 ### 23-001 — There’s no option for anyone under 16 to “get a job”: any employer who hires them faces a fine of $5000 per month, and those willing to do so are breaking the law. Original title: 不满 16 周岁没有「去打工」这个选项：招你的单位每月被罚 5000 元，肯招的都是黑工 **Source text (English):** ### 1. There’s no option for anyone under 16 to “get a job”: any employer who hires them faces a fine of $5000 per month, and those willing to do so are breaking the law. - Cost: Zero. It takes just a minute to figure out how old you are. - In plain terms: Most kids finish junior high at 15 or 16, right at this age threshold. Hiring anyone under 16 is illegal; each underage worker used results in a $5000 monthly penalty. Thus, any employer willing to hire you is knowingly breaking the law. Should anything go wrong, medical bills and compensation must be paid by that employer. If it refuses or goes out of business, there’s no one else to cover those costs. - Benefit: Article 11 of the Compulsory Education Law states: “All children aged six or older must be enrolled by their parents or legal guardians to receive and complete compulsory education.” Article 14 adds: “Employers are prohibited from hiring children and adolescents required to attend compulsory education.” Article 58 says that failure to enroll eligible kids without valid reasons results in “criticism and a directive to correct the issue within a set timeframe” from local authorities. Article 2 of the Regulations on Banning Child Labor declares that government agencies, social groups, enterprises, private non-profit entities, and individual businesses “must not hire minors under 16.” Article 6 imposes a $5000 monthly fine per underage worker; noncompliance raises this to $10000 per month. Article 7 levies a $5000 fine per child referred for employment. Article 10 mandates that employers “must arrange medical treatment and cover all related costs” if a child worker falls ill or sustains injury; additional compensation applies in cases of permanent disability or death. One exception exists under Article 13: cultural or sports organizations may hire under-16 professionals with parental consent (nationwide). - Evidence grade: A - Sources: Standing Committee of the National People's Congress (2018). Compulsory Education Law (Second Amendment in 2018, Articles 11, 14, 58). Published by China); State Council of China (2002). Provisions on Prohibition of Child Labor (State Council of China Order No. 364, Articles 2, 6, 7, 10, 13). - Notes: You’re the primary beneficiary here. Working legally is permitted after age 16. Yet jobs open to a 16-year-old with no qualifications align precisely with those highlighted in Section 10—roles relying on routine tasks most vulnerable to automation. Section 19 outlines overtime pay, vacation rights, and worker’s compensation, all contingent on formal employment status and verifiable records. As an unregistered worker, you lack both, meaning you won’t qualify for these protections or benefits. **Original text (Chinese):** ### 1. 不满 16 周岁没有「去打工」这个选项：招你的单位每月被罚 5000 元，肯招的都是黑工 - 成本：不花钱。花一分钟算一下自己多大。 - 说人话：初中毕业一般 15 到 16 岁，正好卡在这条线上。不满 16 岁，单位招你就是违法，每用一名童工每月罚 5000 元。所以肯要你的，都是明知违法还敢用的单位。真出了事，医药费和赔偿只能找这家单位要，它赖账或者跑了，就没人替它兜底。 - 收益：《义务教育法》第十一条：「凡年满六周岁的儿童，其父母或者其他法定监护人应当送其入学接受并完成义务教育」。第十四条：「禁止用人单位招用应当接受义务教育的适龄儿童、少年」。第五十八条：没有正当理由、不按本法规定送适龄儿童少年入学的，由当地乡镇人民政府或者县级人民政府教育行政部门「给予批评教育，责令限期改正」。《禁止使用童工规定》第二条：国家机关、社会团体、企业事业单位、民办非企业单位或者个体工商户「均不得招用不满16周岁的未成年人」。第六条：「按照每使用一名童工每月处5000元罚款的标准给予处罚」，逾期不改正的按每人每月 1 万元罚。第七条：介绍童工去就业的，「按照每介绍一人处5000元罚款」。第十条：童工患病或者受伤的，用人单位「应当负责送到医疗机构治疗，并负担治疗期间的全部医疗和生活费用」，伤残或死亡的还要一次性赔偿。第十三条只留了一个例外：文艺、体育单位经父母或者其他监护人同意，可以招用不满 16 周岁的专业文艺工作者、运动员（全国） - 证据等级：A - 来源：全国人大常委会 (2018). 义务教育法（2018 年第二次修正，第十一、十四、五十八条）. （教育部刊登）；国务院 (2002). 禁止使用童工规定（国务院令第 364 号，第二、六、七、十、十三条）. - 备注：受益人是自己。满 16 岁以后打工是合法的。但肯要一个 16 岁、没学历的人的岗位，正好是本节第 10 条（挑抗自动化的技能）讲的那一类：流程固定，最容易被机器顶掉。第 19 节讲的加班费、年休假、工伤待遇，前提都是有劳动关系、有证据。黑工这两样都没有，那些钱也就拿不到 **Evidence:** A. You’re the primary beneficiary here. Working legally is permitted after age 16. Yet jobs open to a 16-year-old with no qualifications align precisely with those highlighted in Section 10—roles relying on routine tasks most vulnerable to automation. Section 19 outlines overtime pay, vacation rights, and worker’s compensation, all contingent on formal employment status and verifiable records. As an unregistered worker, you lack both, meaning you won’t qualify for these protections or benefits. **Source summary:** Most kids finish junior high at 15 or 16, right at this age threshold. Hiring anyone under 16 is illegal; each underage worker used results in a $5000 monthly penalty. Thus, any employer willing to hire you is knowingly breaking the law. Should anything go wrong, medical bills and compensation must be paid by that employer. If it refuses or goes out of business, there’s no one else to cover those costs. **Low-ROI detour:** Move “There’s no option for anyone under 16 to “get a job”: any employer who hires them faces a fine of $5000 per month, and those willing to do so are breaking the law.” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Most kids finish junior high at 15 or 16, right at this age threshold. Hiring anyone under 16 is illegal; each underage worker used results in a $5000 monthly penalty. Thus, any employer willing to hire you is knowingly breaking the law. Should anything go wrong, medical bills and compensation must be paid by that employer. If it refuses or goes out of business, there’s no one else to cover those costs.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [全国人大常委会 (2018). 义务教育法（2018 年第二次修正，第十一、十四、五十八条）.](http://www.moe.gov.cn/jyb_sjzl/sjzl_zcfg/zcfg_jyfl/202110/t20211029_575949.html); [国务院 (2002). 禁止使用童工规定（国务院令第 364 号，第二、六、七、十、十三条）.](http://www.gov.cn/gongbao/content/2002/content_61798.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md --- ### 23-002 — Adding “education’s value” to mortality statistics: each extra year of schooling reduces adult mortality by roughly 1.9% Original title: 把「读书有没有用」也放进死亡率账里：每多受一年教育，成人死亡风险降约 1.9% **Source text (English):** ### 2. Adding “education’s value” to mortality statistics: each extra year of schooling reduces adult mortality by roughly 1.9% - Cost: There is no monetary cost. The expense lies in the time and effort required to stay in school; tuition fees are covered under Section 4 of this chapter (vocational school tuition and grants). The real challenge is maintaining persistence — staying in school without dropping out. - In plain terms: For every additional year of schooling, the average risk of dying in adulthood drops by about 1.9%. This effect is strongest among people aged 18–49, where the reduction is roughly 2.9% per extra year; for those over 70, it’s only 0.8%. Those who manage to stay in school tend to come from more privileged backgrounds, so it’s hard to isolate exactly how much of this benefit stems from education itself. - Benefit: This conclusion comes from a comprehensive meta-analysis that pooled findings from 603 separate studies conducted in 70 locations across 59 countries between January 1980 and May 2023. There is a clear dose-response relationship between years of schooling and adult mortality (all causes combined): each extra year reduces mortality risk by an average of 1.9% (95% confidence interval: 1.8–2.0). For individuals aged 18–49, the reduction is 2.9% per year (2.8–3.0); for those over 70, it’s 0.8% (0.6–1.0). No significant gender differences were observed, nor did socioeconomic development level appear to influence the effect. - Evidence grade: A (controversial) - Sources:IHME-CHAIN Collaborators (2024). Effects of education on adult mortality: a global systematic review and meta-analysis. The Lancet Public Health, 9(3), e155-e165. - Notes: This finding remains controversial. The authors themselves reported evidence of publication bias (p<0.0001), meaning studies showing stronger effects were more likely to be published. Results also varied widely across individual studies. All included research relied on observational tracking rather than controlled trials. Because years of schooling correlate closely with family background, regional factors, and occupation, it’s difficult to determine how much of the 1.9% reduction is truly attributable to education versus other advantages enjoyed by long-term students. Conversely, individuals with childhood illnesses or mental health issues are more prone to dropping out and dying earlier, which could artificially inflate the apparent educational benefit. Thus, while this data clearly shows a positive link between education and longevity, it does not prove that “each extra year of schooling adds 1.9% to your lifespan.” The overall benefit is classified as modest: most readers will only gain a few extra years at most by staying in school an additional three or four years, so the impact remains relatively small. The primary beneficiaries are the individuals themselves. 〔10355〕 **Original text (Chinese):** ### 2. 把「读书有没有用」也放进死亡率账里：每多受一年教育，成人死亡风险降约 1.9% - 成本：不花钱。花的是多读那几年的时间和精力，学费那部分见本节第 4 条（中职学费和助学金）。难在要一直读下去，中间不放弃。 - 说人话：每多读一年书，成年后的死亡风险平均低约 1.9%。18 到 49 岁的人最明显，每多一年低约 2.9%，70 岁以上只低 0.8%。能一直读下去的人往往本来条件就好，这里面有多少是读书本身的作用，分不清。 - 收益：把此前的研究找齐再合在一起算（系统综述与荟萃分析）。检索范围是 1980 年 1 月到 2023 年 5 月，最终纳入 603 项研究、59 个国家 70 个地点、10355 个观测。教育和成人死亡率（各种原因加起来的死亡）是剂量反应关系（读得越多降得越多）。每多受一年教育，死亡风险平均下降 1.9%（95% 不确定区间 1.8–2.0，真实值大致落在这一段里）。18 至 49 岁的人每多一年下降 2.9%（2.8–3.0）。70 岁以上的人下降 0.8%（0.6–1.0）。男女之间没看出差别。按国家发展水平（社会人口指数）分开看，也没看出差别 - 证据等级：A（争议） - 来源：IHME-CHAIN Collaborators (2024). Effects of education on adult mortality: a global systematic review and meta-analysis. The Lancet Public Health, 9(3), e155-e165. - 备注：争议。作者自己报告了发表偏倚（p<0.0001），意思是结果好看的研究更容易被发出来。各项研究之间的结果也差得很开。纳入的都是跟踪观察，不是把人分组做的试验。读书年数和家庭条件、地区、职业搅在一起，这 1.9% 里有多少是读书本身带来的、有多少是「能一直读下去的人本来条件就好」，这类研究分不开。反过来的路也分不开：小时候就有病、有心理问题的人，更容易辍学，也更容易早死，这会让读书的作用看起来比实际大。所以它能有力说明「多读书和活得久是同向的」，但不等于「你去读书就能延寿 1.9%」。收益量级定为小：读者面对的通常是再多读三四年，按每年 1.9% 算加起来不到一成，按全书的界线只算小。受益人是自己 **Evidence:** A. This finding remains controversial. The authors themselves reported evidence of publication bias (p<0.0001), meaning studies showing stronger effects were more likely to be published. Results also varied widely across individual studies. All included research relied on observational tracking rather than controlled trials. Because years of schooling correlate closely with family background, regional factors, and occupation, it’s difficult to determine how much of the 1.9% reduction is truly attributable to education versus other advantages enjoyed by long-term students. Conversely, individuals with childhood illnesses or mental health issues are more prone to dropping out and dying earlier, which could artificially inflate the apparent educational benefit. Thus, while this data clearly shows a positive link between education and longevity, it does not prove that “each extra year of schooling adds 1.9% to your lifespan.” The overall benefit is classified as modest: most readers will only gain a few extra years at most by staying in school an additional three or four years, so the impact remains relatively small. The primary beneficiaries are the individuals themselves. 〔10355〕 **Source summary:** For every additional year of schooling, the average risk of dying in adulthood drops by about 1.9%. This effect is strongest among people aged 18–49, where the reduction is roughly 2.9% per extra year; for those over 70, it’s only 0.8%. Those who manage to stay in school tend to come from more privileged backgrounds, so it’s hard to isolate exactly how much of this benefit stems from education itself. **Low-ROI detour:** Move “Adding “education’s value” to mortality statistics: each extra year of schooling reduces adult mortality by roughly 1.9%” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence, some energy and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “For every additional year of schooling, the average risk of dying in adulthood drops by about 1.9%. This effect is strongest among people aged 18–49, where the reduction is roughly 2.9% per extra year; for those over 70, it’s only 0.8%. Those who manage to stay in school tend to come from more privileged backgrounds, so it’s hard to isolate exactly how much of this benefit stems from education itself.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 23-004 **Source links:** [IHME-CHAIN Collaborators (2024). Effects of education on adult mortality: a global systematic review and meta-analysis. The Lancet Public Health, 9(3), e155-e165.](https://doi.org/10.1016/S2468-2667(23)00306-7) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md --- ### 23-003 — Before determining whether “education is losing its value,” let’s first look at the national educational structure: only 15467 people per 100000 have a college education or higher. Original title: 判断「学历是不是贬值了」之前，先看全国的学历结构：每 10 万人里只有 15467 人有大学文化程度（2020 年普查，2025 年抽样推算约 19%） **Source text (English):** ### 3. Before determining whether “education is losing its value,” let’s first look at the national educational structure: only 15467 people per 100000 have a college education or higher. - Cost: Zero. All you need to do is glance at the numbers below. - In plain terms: According to the 2020 census, only 15467 people per 100000 nationwide have completed college or higher education — that’s roughly 15%. Meanwhile, 34507 people per 100000 have only a junior high school education, making this the most common level of education. On average, people aged 15 and older have attended school for just 9.91 years, barely enough to finish junior high. Therefore, a junior high school education in China is far from “sufficient” — it is simply the baseline level for most people. - Benefit: The reference point for the seventh national census was November 1, 2020. At that time, 218360767 people nationwide had a college education or higher, while 213005258 had a high school education (including vocational school). The number of people with a junior high school education was 487163489, and those with a primary school education totaled 349658828. Compared to the sixth national census in 2010, the number of people per 100000 with a college education rose from 8930 to 15467, while those with a high school education increased from 14032 to 15088. Conversely, the number of people with a junior high school education fell from 38788 to 34507, and those with a primary school education dropped from 26779 to 24767. The average years of schooling for people aged 15 and older rose from 9.08 to 9.91 years, and the illiteracy rate declined from 4.08% to 2.67%. - Evidence grade: A - Sources: National Bureau of Statistics of China, State Council of China's Seventh National Census Leading Group Office (2021). Seventh National Census Bulletin (No. 6) - Population education. - Notes: These figures only indicate how common or rare a given level of education is within the general population. Whether it makes financial sense for any individual to pursue further education should be calculated using the method outlined in Section 6 of this chapter (“How to weigh the costs and benefits of education vs. working”). Also, note that census data includes all residents nationwide, including children and the elderly. The proportion of young people with a college education is significantly higher than these averages, so comparing one’s own educational level to these figures may overestimate one’s competitive advantage. Conversely, these numbers do provide solid evidence to refute the claim that “education is useless,” since they represent the entire labor force competing for jobs. The ultimate beneficiaries of this education are the individuals themselves. **Original text (Chinese):** ### 3. 判断「学历是不是贬值了」之前，先看全国的学历结构：每 10 万人里只有 15467 人有大学文化程度（2020 年普查，2025 年抽样推算约 19%） - 成本：不花钱。看一眼下面的数字就行。 - 说人话：2020 年人口普查时，全国念到大专及以上的约占 15%。2025 年的抽样调查推算约 19%，五年里多了几个百分点。两次都是初中学历的人最多。15 岁以上的人平均只读了 9.91 年书，刚过初中毕业。所以初中学历在中国不是「够用」，是最普通的那一档。 - 收益：第七次全国人口普查的标准时点是 2020 年 11 月 1 日。全国人口里，有大学（大专及以上）文化程度的 218360767 人。高中（含中专）213005258 人。初中 487163489 人。小学 349658828 人。和 2010 年第六次人口普查相比，每 10 万人中有大学文化程度的由 8930 人上升为 15467 人。高中由 14032 人上升为 15088 人。初中由 38788 人下降为 34507 人。小学由 26779 人下降为 24767 人。15 岁及以上人口的平均受教育年限由 9.08 年提高到 9.91 年。文盲率由 4.08% 下降为 2.67%。2025 年全国 1% 人口抽样调查的标准时点是 2025 年 11 月 1 日，样本 2052 万人。按样本推算全国人口 140545 万人。其中大学（大专及以上）27233 万人，高中（含中专）24272 万人，初中 45283 万人，小学 33122 万人。公报没有给每 10 万人的数。按总人口自己折算，大学约占 19.4%，初中约占 32.2%，仍是人数最多的一档 - 证据等级：A - 来源：国家统计局、国务院第七次全国人口普查领导小组办公室 (2021). 第七次全国人口普查公报（第六号）——人口受教育情况. ；国家统计局 (2026). 2025 年全国 1% 人口抽样调查主要数据公报. - 备注：这些数只说明学历在人群里稀不稀缺。某个具体的人读书划不划算，要按本节第 6 条（读书还是打工怎么算）的方法自己算。还要注意：普查数的是全国所有人口，老人小孩都算在内。年轻人里念到大学的比例比这个数高得多，拿它跟同龄人比会高估自己的优势。反过来，用它去反驳「读书没用」是成立的，因为分母正是要跟你抢饭碗的整个劳动力。2025 年的数是抽样推算的，普查是挨家挨户全数，两者口径不同，所以两组数并列，不拿新数替换旧数。19.4% 和 32.2% 是按公报的人数和总人口自己算的。受益人是自己 **Evidence:** A. These figures only indicate how common or rare a given level of education is within the general population. Whether it makes financial sense for any individual to pursue further education should be calculated using the method outlined in Section 6 of this chapter (“How to weigh the costs and benefits of education vs. working”). Also, note that census data includes all residents nationwide, including children and the elderly. The proportion of young people with a college education is significantly higher than these averages, so comparing one’s own educational level to these figures may overestimate one’s competitive advantage. Conversely, these numbers do provide solid evidence to refute the claim that “education is useless,” since they represent the entire labor force competing for jobs. The ultimate beneficiaries of this education are the individuals themselves. **Source summary:** According to the 2020 census, only 15467 people per 100000 nationwide have completed college or higher education — that’s roughly 15%. Meanwhile, 34507 people per 100000 have only a junior high school education, making this the most common level of education. On average, people aged 15 and older have attended school for just 9.91 years, barely enough to finish junior high. Therefore, a junior high school education in China is far from “sufficient” — it is simply the baseline level for most people. **Low-ROI detour:** Move “Before determining whether “education is losing its value,” let’s first look at the national educational structure: only 15467 people per 100000 have a college education or higher.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “According to the 2020 census, only 15467 people per 100000 nationwide have completed college or higher education — that’s roughly 15%. Meanwhile, 34507 people per 100000 have only a junior high school education, making this the most common level of education. On average, people aged 15 and older have attended school for just 9.91 years, barely enough to finish junior high. Therefore, a junior high school education in China is far from “sufficient” — it is simply the baseline level for most people.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [国家统计局、国务院第七次全国人口普查领导小组办公室 (2021). 第七次全国人口普查公报（第六号）——人口受教育情况.](https://www.stats.gov.cn/sj/tjgb/rkpcgb/qgrkpcgb/202302/t20230206_1902006.html); [国家统计局 (2026). 2025 年全国 1% 人口抽样调查主要数据公报.](https://www.stats.gov.cn/sj/zxfb/202605/t20260522_1963788.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md --- ### 23-004 — Run the policy math first: most vocational school tuition is waived, with a 2300‑yuan grant and up to 20000 yuan in student loans per year Original title: 「读不起」先按政策算一遍：中职学费大多已免，助学金 2300 元，助学贷款每年最高 2 万 **Source text (English):** ### 4. Run the policy math first: most vocational school tuition is waived, with a 2300‑yuan grant and up to 20000 yuan in student loans per year - Cost: Zero out‑of‑pocket expense. Before school starts, simply visit the school’s student‑aid office and submit the required paperwork. - In plain terms: At public vocational schools, tuition is waived for rural students, urban students in agriculture‑related programs, and those from low‑income families. Starting spring 2025, a 2300‑yuan grant is available each year for both vocational and regular high‑school students. College students receive a 3700‑yuan grant annually, and they may borrow up to 20000 yuan per year via student loans. The exact amount of the grant is 0.7 yuan, which is a fixed figure set by policy. If funds remain insufficient, repayment can be deferred or alternative options explored — most students never have to drop out to work right away. - Benefit: The tuition‑waiver policy for public vocational schools has been in place since fall 2012; it covers all full‑time first‑, second‑, and third‑year students who are rural (including those in county towns), enrolled in agriculture‑related programs, or from financially disadvantaged families (except for students in performing‑arts majors). In 2024 the student‑aid framework was updated: the national grant for undergraduates rose from 3300 to 3700 yuan per year, and the National Inspirational Scholarship increased from 5000 to 6000 yuan, both effective fall 2024. For vocational and regular high‑school students, the grant also rose from 2000 to 2300 yuan per year, effective spring 2025. Student loans were adjusted as well: from fall 2024 undergraduates may borrow up to 20000 yuan per year (previously 16000) and graduate students up to 25000 yuan (previously 20000). The interest rate equals the applicable LPR minus 70 basis points. - Evidence grade: A - Sources: Ministry of Finance, National Development and Reform Commission, Ministry of Education of China, Ministry of Human Resources and Social Security of China (2012). Opinions on expanding the scope of tuition-free policy for secondary vocational education and further improving the national scholarship system (Caijiao [2012] No. 376). ; Ministry of Education of China, Heads of relevant departments and bureaus of the Ministry of Human Resources and Social Security of China (2024). Answer reporters’ questions on issues related to adjusting student financial aid policies. ; Ministry of Finance, Ministry of Education of China, People’s Bank of China, State Administration of Financial Supervision (2024). Notice on adjusting and improving policies related to national student loans (Caijiao [2024] No. 188). - Notes: These benefits apply to the student and his or her children. Exactly which groups qualify for tuition waivers and how many grant tiers exist is determined by each province. Private schools receive subsidies based on local public‑school standards, but any shortfall must still be paid by the student, so it’s wise to verify local rules before enrolling. Student loans are loans, not grants, and must be repaid after graduation; they simply separate the immediate cash‑flow problem from a longer‑term cost‑benefit analysis — don’t treat a temporary shortfall as a permanent barrier. Section 7 discusses training subsidies and emergency aid for periods of unemployment; families facing sudden income loss should apply for those programs first. **Original text (Chinese):** ### 4. 「读不起」先按政策算一遍：中职学费大多已免，助学金 2300 元，助学贷款每年最高 2 万 - 成本：不花钱。开学前去学校的学生资助管理机构问一次，交一次材料。 - 说人话：公办中职里，农村学生、城市涉农专业学生和家庭困难学生已经免学费。中职和普通高中的助学金，2025 年春季起每年 2300 元。上了大学，助学金每年 3700 元，助学贷款每年最多能借 2 万。钱不够可以推迟、可以换个办法，很少到必须现在退学去打工的地步。 - 收益：中职免学费是 2012 年秋季学期起的政策。原文是「对公办中等职业学校全日制正式学籍一、二、三年级在校生中所有农村（含县镇）学生、城市涉农专业学生和家庭经济困难学生免除学费（艺术类相关表演专业学生除外）」。2024 年调整了学生资助政策。本专科生国家助学金由每生每年 3300 元提高到 3700 元。国家励志奖学金由 5000 元提高到 6000 元。这两项从 2024 年秋季学期起执行（励志奖学金自 2024 年起）。中等职业学校国家助学金、普通高中国家助学金都由每生每年 2000 元提高到 2300 元，从 2025 年春季学期起执行。国家助学贷款也调了，从 2024 年秋季学期起。本专科学生「每人每年申请贷款额度由不超过16000元提高至不超过20000元」。研究生「由不超过20000元提高至不超过25000元」。利率是同期同档次的贷款市场报价利率（LPR）减 70 个基点（再低 0.7 个百分点）（全国） - 证据等级：A - 来源：财政部、发展改革委、教育部、人力资源社会保障部 (2012). 关于扩大中等职业教育免学费政策范围 进一步完善国家助学金制度的意见（财教〔2012〕376 号）. ；财政部、教育部、人力资源社会保障部有关司局负责人 (2024). 就调整学生资助政策有关问题答记者问. ；财政部、教育部、人民银行、金融监管总局 (2024). 关于调整完善国家助学贷款有关政策的通知（财教〔2024〕188 号）. - 备注：受益人是自己和子女。免学费具体覆盖哪些人、助学金分几档，都由各省定。民办学校按当地公办同类专业的标准补助，差额还是要自己付，所以入学前要按本地文件核一遍。助学贷款是贷款不是补助，毕业后要还。但它把「现在拿不出学费」和「这几年划不划算」拆成了两件事，先别把钱不够当成结论。第 7 节写过失业期间的培训补贴和临时救助，家里确实断了收入就先去申请那几样 **Evidence:** A. These benefits apply to the student and his or her children. Exactly which groups qualify for tuition waivers and how many grant tiers exist is determined by each province. Private schools receive subsidies based on local public‑school standards, but any shortfall must still be paid by the student, so it’s wise to verify local rules before enrolling. Student loans are loans, not grants, and must be repaid after graduation; they simply separate the immediate cash‑flow problem from a longer‑term cost‑benefit analysis — don’t treat a temporary shortfall as a permanent barrier. Section 7 discusses training subsidies and emergency aid for periods of unemployment; families facing sudden income loss should apply for those programs first. **Source summary:** At public vocational schools, tuition is waived for rural students, urban students in agriculture‑related programs, and those from low‑income families. Starting spring 2025, a 2300‑yuan grant is available each year for both vocational and regular high‑school students. College students receive a 3700‑yuan grant annually, and they may borrow up to 20000 yuan per year via student loans. The exact amount of the grant is 0.7 yuan, which is a fixed figure set by policy. If funds remain insufficient, repayment can be deferred or alternative options explored — most students never have to drop out to work right away. **Low-ROI detour:** Move “Run the policy math first: most vocational school tuition is waived, with a 2300‑yuan grant and up to 20000 yuan in student loans per year” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “At public vocational schools, tuition is waived for rural students, urban students in agriculture‑related programs, and those from low‑income families. Starting spring 2025, a 2300‑yuan grant is available each year for both vocational and regular high‑school students. College students receive a 3700‑yuan grant annually, and they may borrow up to 20000 yuan per year via student loans. The exact amount of the grant is 0.7 yuan, which is a fixed figure set by policy. If funds remain insufficient, repayment can be deferred or alternative options explored — most students never have to drop out to work right away.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [财政部、发展改革委、教育部、人力资源社会保障部 (2012). 关于扩大中等职业教育免学费政策范围 进一步完善国家助学金制度的意见（财教〔2012〕376 号）.](http://www.gov.cn/gongbao/content/2013/content_2332779.htm); [财政部、教育部、人力资源社会保障部有关司局负责人 (2024). 就调整学生资助政策有关问题答记者问.](https://www.gov.cn/zhengce/202410/content_6983672.htm); [财政部、教育部、人民银行、金融监管总局 (2024). 关于调整完善国家助学贷款有关政策的通知（财教〔2024〕188 号）.](https://www.gov.cn/zhengce/zhengceku/202411/content_6984812.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md --- ### 23-005 — Failing to get into regular high school doesn’t mean your path ends: secondary vocational schools offer linked admission programs and separate exams, and employers can lower educational requirements for skilled roles. Original title: 没考上普高不等于路断了：中职有贯通招生和单独考试，技能岗位招聘还可以降学历要求 **Source text (English):** ### 5. Failing to get into regular high school doesn’t mean your path ends: secondary vocational schools offer linked admission programs and separate exams, and employers can lower educational requirements for skilled roles. - Cost: No cost at all. Before submitting your high school entrance exam applications, check your province’s official vocational education admissions platform once. - In plain terms: The Vocational Education Law enacted in 2022 explicitly states that vocational education holds equal status to general education. Secondary vocational schools can enroll students through linked admission programs with higher vocational institutions, which in turn must reserve a set proportion of their enrollment slots or hold separate exams specifically for secondary vocational graduates. Employers are also prohibited from setting eligibility barriers based on a candidate’s vocational school background. Failing to meet the cutoff for regular high school admission simply means you get to choose a different path — it does not leave you stuck with a junior high school diploma. - Benefit: Article 3 of the Vocational Education Law (effective 1 May 2022) stipulates: “Vocational education is an educational type that holds equal importance to general education.” Article 37 states that secondary vocational schools “may, in accordance with relevant national regulations, implement linked admission and training programs with higher vocational education for designated majors.” Higher vocational institutions “may, in accordance with relevant national regulations, admit students via assessment methods that combine academic ability and vocational skills.” Provincial-level and above education authorities are required to build unified vocational education admissions platforms to publish information on schools, majors and enrollment quotas, and provide application query services. Article 53 further specifies: “Students from vocational schools enjoy equal opportunities as students from regular schools at the same level in terms of further education, employment and career development.” Higher vocational institutions and regular universities offering vocational education “must reserve a corresponding proportion of their enrollment quotas or hold separate exams to admit vocational school graduates specifically.” It is also forbidden for employers to set application, hiring or employment criteria that prevent vocational school graduates from competing on an equal footing. For positions requiring specific vocational skill certifications in public institution recruitment, “educational requirements can be appropriately lowered” nationwide. - Evidence grade: A - Sources: Standing Committee of the National People's Congress (2022). Vocational Education Law (revised in 2022, Articles 3, 37, and 53). (Published by Ministry of Education of China) - Notes: These benefits apply to both yourself and your children. All the channels outlined here are legally mandated, but they do not guarantee admission. The specific majors covered by linked training programs, the exact proportion of slots reserved for separate admissions, and the exact subjects tested in vocational college entrance exams are all determined by each individual province. Before submitting applications, you must check your province’s current vocational education admissions platform and enrollment quotas — do not rely on rules or practices from other provinces. When selecting a secondary vocational major, use the criteria outlined in Section 10 of this chapter (choosing skills that are less prone to automation) as a reference: majors that require on-site work in non-standard environments are less likely to be phased out. To pick a school, confirm it is listed in your province’s current vocational education enrollment plan. Verify any certificates issued by the school using the three-step process described in Section 8 (checking whether a certificate is on the official approved list). Avoid any recruitment materials that make promises like “guaranteed job placement” or “100% admission success” at all costs. **Original text (Chinese):** ### 5. 没考上普高不等于路断了：中职有贯通招生和单独考试，技能岗位招聘还可以降学历要求 - 成本：不花钱。填中考志愿之前，查一次本省的职教招生平台。 - 说人话：2022 年的职业教育法写明：职业教育和普通教育地位同等重要。中职可以和高职贯通招生，高职还必须留出招生计划或者单独考试，专门招中职毕业生。用人单位也不得因为你是职业学校毕业就设门槛卡你。分数不够上普高，是换一条路，不是停在初中学历。 - 收益：《职业教育法》（2022 年 5 月 1 日起施行）第三条：「职业教育是与普通教育具有同等重要地位的教育类型」。第三十七条：中等职业学校「可以按照国家有关规定，在有关专业实行与高等职业学校教育的贯通招生和培养」。高等职业学校「可以按照国家有关规定，采取文化素质与职业技能相结合的考核方式招收学生」。省级以上教育行政部门要建立职业教育统一招生平台，汇总发布学校、专业设置和招生情况，并提供查询报考服务。第五十三条：「职业学校学生在升学、就业、职业发展等方面与同层次普通学校学生享有平等机会」。高等职业学校和实施职业教育的普通高等学校「应当在招生计划中确定相应比例或者采取单独考试办法，专门招收职业学校毕业生」。「用人单位不得设置妨碍职业学校毕业生平等就业、公平竞争的报考、录用、聘用条件」。事业单位公开招聘中有职业技能等级要求的岗位「可以适当降低学历要求」（全国） - 证据等级：A - 来源：全国人大常委会 (2022). 职业教育法（2022 年修订，第三、三十七、五十三条）. （教育部刊登） - 备注：受益人是自己和子女。这些是法定的通道，不是保证录取。贯通培养有哪些专业、单独招生留多少比例、职教高考考哪些科目，都由各省定。报志愿前必须查本省当年的职教招生平台和招生计划，别按外省的经验推。挑中职专业时，用本节第 10 条（挑抗自动化的技能）的维度过一遍：要到现场、环境不标准的专业更难被顶掉。选学校就看它在不在本省当年的职教招生计划里。它发的证再按第 8 条（查证书在不在目录里）那三步验一遍。招生宣传里承诺「包分配」「保过」的一律不要 **Evidence:** A. These benefits apply to both yourself and your children. All the channels outlined here are legally mandated, but they do not guarantee admission. The specific majors covered by linked training programs, the exact proportion of slots reserved for separate admissions, and the exact subjects tested in vocational college entrance exams are all determined by each individual province. Before submitting applications, you must check your province’s current vocational education admissions platform and enrollment quotas — do not rely on rules or practices from other provinces. When selecting a secondary vocational major, use the criteria outlined in Section 10 of this chapter (choosing skills that are less prone to automation) as a reference: majors that require on-site work in non-standard environments are less likely to be phased out. To pick a school, confirm it is listed in your province’s current vocational education enrollment plan. Verify any certificates issued by the school using the three-step process described in Section 8 (checking whether a certificate is on the official approved list). Avoid any recruitment materials that make promises like “guaranteed job placement” or “100% admission success” at all costs. **Source summary:** The Vocational Education Law enacted in 2022 explicitly states that vocational education holds equal status to general education. Secondary vocational schools can enroll students through linked admission programs with higher vocational institutions, which in turn must reserve a set proportion of their enrollment slots or hold separate exams specifically for secondary vocational graduates. Employers are also prohibited from setting eligibility barriers based on a candidate’s vocational school background. Failing to meet the cutoff for regular high school admission simply means you get to choose a different path — it does not leave you stuck with a junior high school diploma. **Low-ROI detour:** Move “Failing to get into regular high school doesn’t mean your path ends: secondary vocational schools offer linked admission programs and separate exams, and employers can lower educational requirements for skilled roles.” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The Vocational Education Law enacted in 2022 explicitly states that vocational education holds equal status to general education. Secondary vocational schools can enroll students through linked admission programs with higher vocational institutions, which in turn must reserve a set proportion of their enrollment slots or hold separate exams specifically for secondary vocational graduates. Employers are also prohibited from setting eligibility barriers based on a candidate’s vocational school background. Failing to meet the cutoff for regular high school admission simply means you get to choose a different path — it does not leave you stuck with a junior high school diploma.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [全国人大常委会 (2022). 职业教育法（2022 年修订，第三、三十七、五十三条）.](http://www.moe.gov.cn/jyb_sjzl/sjzl_zcfg/zcfg_jyfl/202204/t20220421_620064.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md --- ### 23-006 — Treating “work now or study further” as a calculation: the three years of early earnings versus decades of future income Original title: 把「读书还是打工」算成一道题：早挣的三年工资，对上往后几十年的年收入差 **Source text (English):** ### 6. Treating “work now or study further” as a calculation: the three years of early earnings versus decades of future income - Cost: There is no monetary cost. Setting aside about half an hour to do the math is all it takes. - In plain terms: Lay both options side by side on paper. Working early yields only three years of wages from low‑skill jobs. Continuing education, on the other hand, delivers extra yearly earnings for the next three or four decades. In Chinese cities, each additional year of schooling raises average income by roughly 4.0% (in 1988) up to 10.2% (in 2001). These figures are somewhat dated and should be viewed only as rough estimates. - Benefit: This estimate applies to Chinese urban areas between 1988 and 2001. The percentage increase in income linked to one extra year of schooling is known as the return on education. The original text notes that this rate rose sharply from 4.0% per year in 1988 to 10.2% in 2001, especially after 1992. It reflects the growing wage premium enjoyed by university graduates compared with those without higher education. This figure offers a locally relevant benchmark for converting “one extra year of study” into an expected lifetime income gain. For a global average, see Section 7 of this chapter (global average return on an extra year of schooling). - Evidence grade: B - Sources:Zhang J, Zhao Y, Park A, Song X (2005). Economic returns to schooling in urban China, 1988 to 2001. Journal of Comparative Economics, 33(4), 730-752. - Notes: Before performing the calculation, subtract the tuition waivers and grants mentioned in Section 4 (vocational school costs and aid), as well as the mortality impact discussed in Section 2 (extra year of schooling and mortality). The data end at 2001 and cover only urban residents, so they cannot be directly applied to today’s situation; the same caveat applies to the 9% global average cited in Section 7. Results will naturally vary from person to person. For individuals facing high tuition fees, mismatched majors or occupations, or lengthy study periods, the net benefit may indeed be negative — but this only indicates that that particular path is unwise, not that education as a whole is worthless. Several factors cannot be captured by the formula: legally mandated educational requirements (see Section 5 on integrated vocational admissions and separate exams), resistance to automation (see Section 10 on selecting automation‑resistant skills), and the possibility of switching careers. Ultimately, the benefits accrue to the individual. **Original text (Chinese):** ### 6. 把「读书还是打工」算成一道题：早挣的三年工资，对上往后几十年的年收入差 - 成本：不花钱。坐下来算一次，大概半小时。 - 说人话：把两种选择摊在纸上比。早工作挣到的是三年低门槛岗位的工资，只有这一次。继续读，换回的是往后每年多挣的那一截，还要乘以剩下的三四十年。中国城镇多读一年书，收入平均高 4.0%（1988 年）到 10.2%（2001 年）。数据老，只能看个大概。 - 收益：这是对中国城镇 1988 至 2001 年的估计。多读一年书能让收入高出多少，这叫教育回报率。原文写的是「从 1988 年每受教育一年 4.0% 大幅上升到 2001 年的 10.2%」。涨幅主要发生在 1992 年之后。它反映的是念到大学的人比没念的多挣的那一截（高等教育工资溢价）在变大。这是把「多读一年」折成年收入差时可用的中国本土量级。全球平均值见本节第 7 条（多受一年教育的全球平均回报） - 证据等级：B - 来源：Zhang J, Zhao Y, Park A, Song X (2005). Economic returns to schooling in urban China, 1988 to 2001. Journal of Comparative Economics, 33(4), 730-752. - 备注：算之前先扣掉本节第 4 条（中职学费和助学金）那些免学费和助学金，另外还有本节第 2 条（多受一年教育和死亡率）那笔账。数据截至 2001 年，只覆盖城镇，不能直接当今天的数用。本节第 7 条那个全球平均 9% 也一样。真按这个方法算，结论会因人而异。学费高、专业和岗位对不上、读的年限又长的，算出来可能真不划算，但那只说明这个具体项目不划算，说明不了读书无用。还有几项进不了公式：法定的学历门槛，见本节第 5 条（中职的贯通招生和单独考试）；抗替代能力，见第 10 条（挑抗自动化的技能）；能不能换行业。受益人是自己 **Evidence:** B. Before performing the calculation, subtract the tuition waivers and grants mentioned in Section 4 (vocational school costs and aid), as well as the mortality impact discussed in Section 2 (extra year of schooling and mortality). The data end at 2001 and cover only urban residents, so they cannot be directly applied to today’s situation; the same caveat applies to the 9% global average cited in Section 7. Results will naturally vary from person to person. For individuals facing high tuition fees, mismatched majors or occupations, or lengthy study periods, the net benefit may indeed be negative — but this only indicates that that particular path is unwise, not that education as a whole is worthless. Several factors cannot be captured by the formula: legally mandated educational requirements (see Section 5 on integrated vocational admissions and separate exams), resistance to automation (see Section 10 on selecting automation‑resistant skills), and the possibility of switching careers. Ultimately, the benefits accrue to the individual. **Source summary:** Lay both options side by side on paper. Working early yields only three years of wages from low‑skill jobs. Continuing education, on the other hand, delivers extra yearly earnings for the next three or four decades. In Chinese cities, each additional year of schooling raises average income by roughly 4.0% (in 1988) up to 10.2% (in 2001). These figures are somewhat dated and should be viewed only as rough estimates. **Low-ROI detour:** Move “Treating “work now or study further” as a calculation: the three years of early earnings versus decades of future income” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Lay both options side by side on paper. Working early yields only three years of wages from low‑skill jobs. Continuing education, on the other hand, delivers extra yearly earnings for the next three or four decades. In Chinese cities, each additional year of schooling raises average income by roughly 4.0% (in 1988) up to 10.2% (in 2001). These figures are somewhat dated and should be viewed only as rough estimates.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 23-005; 23-007; 23-010 **Source links:** [Zhang J, Zhao Y, Park A, Song X (2005). Economic returns to schooling in urban China, 1988 to 2001. Journal of Comparative Economics, 33(4), 730-752.](https://doi.org/10.1016/j.jce.2005.05.008) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md --- ### 23-007 — Keep this baseline in mind: on average worldwide, each additional year of schooling yields a personal return of roughly 9% per year. Original title: 先记住基准线：多受一年教育，全球平均的私人回报（落到自己收入上的那部分）约为每年 9% **Source text (English):** ### 7. Keep this baseline in mind: on average worldwide, each additional year of schooling yields a personal return of roughly 9% per year. - Cost: No cost at all. Memorize this figure and use it as a benchmark for evaluating any “learning opportunity.” - In plain terms: Globally, each extra year of formal schooling translates into about a 9% annual increase in personal income; this benefit tends to be higher for women than for men. This figure applies to regular schooling, not to short courses or workshops. Think of it as a yardstick: if a course costs 30000 yuan and lasts half a year, ask whether its expected income boost matches what one extra year of schooling would deliver. - Benefit: A comprehensive review covering 1120 estimates from 139 countries between 1950 and 2014 found that the worldwide average private return on each additional year of schooling is 9% per year. This private return is the portion that directly affects an individual’s earnings — on average, an extra year of schooling raises income by 9%. The private return on higher education is on the rise, while the social return on education (the benefit to society as a whole) remains substantial. Women continue to reap higher average returns than men from schooling. - Evidence grade: A - Sources:Psacharopoulos G, Patrinos HA (2018). Returns to investment in education: a decennial review of the global literature. Education Economics, 26(5), 445-458. ; World Bank Policy Research Working Paper 8402. - Notes: This is a global average for “one extra year of schooling” and should not be taken as the expected return from a single course or workshop, nor as a figure specific to China. It serves merely as a rough reference point. Its main purpose is to provide a standard for evaluating any training program: if a course demands a 30000‑yuan investment and six months of effort, you can gauge whether its income impact is comparable to that of one additional year of formal education. Keep in mind that this average masks considerable differences across fields and countries. **Original text (Chinese):** ### 7. 先记住基准线：多受一年教育，全球平均的私人回报（落到自己收入上的那部分）约为每年 9% - 成本：不花钱。把这个数记住，当成衡量各种「学点东西」方案的尺子。 - 说人话：按全世界平均算，多读一年书，个人收入每年高约 9%，女性的回报一直高于男性。这个数说的是正规上学，报一个班不能直接套。拿它当尺子：一个课程要你花 3 万元和半年，就问它带来的收入变化抵不抵多读一年书。 - 收益：一项覆盖 1950 至 2014 年、139 个国家、1120 项估计的综述算出：「多受一年教育的全球平均私人回报率是每年 9%」。私人回报就是落到本人收入上的那一部分：多读一年书，收入平均高约 9%。高等教育的私人回报在上升。教育的社会回报（落到整个社会而不是本人身上的那部分）仍然很高。女性受教育的平均回报持续高于男性 - 证据等级：A - 来源：Psacharopoulos G, Patrinos HA (2018). Returns to investment in education: a decennial review of the global literature. Education Economics, 26(5), 445-458. ；世界银行政策研究工作论文 8402. - 备注：这是「多读一年书」的全球平均值，不能当成「报一个班」的收益，也不是中国的具体数字，只能当量级参照。它的用处是给所有培训方案一把尺子：一个课程要你花 3 万元和半年时间，就该问它能不能带来相当于一年正规教育的收入变化。还要注意，全球平均掩盖了巨大的专业差异和国别差异 **Evidence:** A. This is a global average for “one extra year of schooling” and should not be taken as the expected return from a single course or workshop, nor as a figure specific to China. It serves merely as a rough reference point. Its main purpose is to provide a standard for evaluating any training program: if a course demands a 30000‑yuan investment and six months of effort, you can gauge whether its income impact is comparable to that of one additional year of formal education. Keep in mind that this average masks considerable differences across fields and countries. **Source summary:** Globally, each extra year of formal schooling translates into about a 9% annual increase in personal income; this benefit tends to be higher for women than for men. This figure applies to regular schooling, not to short courses or workshops. Think of it as a yardstick: if a course costs 30000 yuan and lasts half a year, ask whether its expected income boost matches what one extra year of schooling would deliver. **Low-ROI detour:** Move “Keep this baseline in mind: on average worldwide, each additional year of schooling yields a personal return of roughly 9% per year.” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Globally, each extra year of formal schooling translates into about a 9% annual increase in personal income; this benefit tends to be higher for women than for men. This figure applies to regular schooling, not to short courses or workshops. Think of it as a yardstick: if a course costs 30000 yuan and lasts half a year, ask whether its expected income boost matches what one extra year of schooling would deliver.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Psacharopoulos G, Patrinos HA (2018). Returns to investment in education: a decennial review of the global literature. Education Economics, 26(5), 445-458.](https://doi.org/10.1080/09645292.2018.1484426); [世界银行政策研究工作论文 8402.](https://doi.org/10.1596/1813-9450-8402) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md --- ### 23-008 — Before spending money on a certification, first verify whether it appears in the National Vocational Qualification Catalogue or in the list of evaluation agencies registered with the Ministry of Human Resources and Social Security. Original title: 花钱考证之前，先查这张证在不在国家职业资格目录或人社部备案的评价机构名单里 **Source text (English):** ### 8. Before spending money on a certification, first verify whether it appears in the National Vocational Qualification Catalogue or in the list of evaluation agencies registered with the Ministry of Human Resources and Social Security. - Cost: No cost at all. It takes just a few minutes to check once. - In plain terms: Some organizations run training programs, charge fees, and issue certificates under the guise of new occupations or skill levels, while others even impersonate authoritative institutions. The Ministry of Human Resources and Social Security has taken targeted actions to curb such practices. Before enrolling, follow three steps: confirm whether the occupation is listed in the National Vocational Qualification Catalogue; verify that the issuing agency is registered with the Ministry; and check whether the certificate number can be found on the official platform. If any of these checks fail, any money spent on enrollment is essentially wasted. - Benefit: The Ministry has launched nationwide efforts to address these issues. Official documents specifically identify the problematic practices as “some organizations and entities arbitrarily running training, evaluation, and certification activities under the banner of new occupations, skill levels, etc., charging excessive fees and issuing certificates indiscriminately; others making false or exaggerated claims, even impersonating authoritative institutions to organize training, evaluation, and certificate issuance.” Related measures include joint crackdowns with authorities such as Cyberspace Administration, public security, and market regulation to “severely punish any evaluation or certification activities conducted by unregistered agencies or those not approved by the Ministry.” Illegal promotional content on websites and social media is also shut down per law. Additionally, the Ministry urges the public to learn how to verify certificate legitimacy and value. - Evidence grade: A - Sources: Ministry of Human Resources and Social Security of China (2022). Notice on carrying out special management of "copycat certificates" in technical skills. - Notes: Follow this exact sequence for verification. First, check whether the occupation appears in the National Vocational Qualification Catalogue; if not, it is not a nationally recognized qualification. Next, confirm that the issuing agency is registered with the Ministry. Finally, use the official platform for skilled worker qualification certificate queries to see if the certificate number returns a valid result. Do not enroll if any step fails. Certificates bearing terms such as “International”, “Advanced”, “Registered”, or those promising “guaranteed passing results” or “income from certificate registration” carry the highest risk. **Original text (Chinese):** ### 8. 花钱考证之前，先查这张证在不在国家职业资格目录或人社部备案的评价机构名单里 - 成本：不花钱。查一次，十几分钟。 - 说人话：有些机构打着新职业、技能等级的名义乱办班、乱收费、滥发证，还有假冒权威机构的，人社部专门治理过。报名前按三步查：这个职业在不在国家职业资格目录、发证机构是不是人社部门备案的评价机构、证书编号能不能在官方平台查到。查不到的，报名费就是白花。 - 收益：人社部专门为此开展过全国性治理。文件里点名的乱象是「一些机构和单位以新职业职业资格、职业技能等级等名义随意举办培训、评价、发证活动，乱收费、滥发证；一些机构和单位虚假或夸大宣传，甚至假冒权威机构名义组织培训、评价、颁发证书等」。治理措施包括联合网信、公安、市场监管等部门查处，「严厉打击假冒鉴定机构、人社部门备案评价机构的评价发证活动」。网站和新媒体上不合规的宣传，依法关停。文件同时要求「引导公众了解证书查询渠道和方式，判断证书合法合规性和含金量」 - 证据等级：A - 来源：人力资源社会保障部 (2022). 关于开展技术技能类「山寨证书」专项治理工作的通知. - 备注：按这个顺序验。先看这个职业在不在《国家职业资格目录》里，不在目录里的就不是国家职业资格。再看发证机构是不是人社部门备案的评价机构。最后到官方的技能人才评价证书查询平台，查证书编号能不能查到。查不到的一律不报。带「国际」「高级」「注册」字样、承诺「包过」「挂靠有收入」的，风险最高 **Evidence:** A. Follow this exact sequence for verification. First, check whether the occupation appears in the National Vocational Qualification Catalogue; if not, it is not a nationally recognized qualification. Next, confirm that the issuing agency is registered with the Ministry. Finally, use the official platform for skilled worker qualification certificate queries to see if the certificate number returns a valid result. Do not enroll if any step fails. Certificates bearing terms such as “International”, “Advanced”, “Registered”, or those promising “guaranteed passing results” or “income from certificate registration” carry the highest risk. **Source summary:** Some organizations run training programs, charge fees, and issue certificates under the guise of new occupations or skill levels, while others even impersonate authoritative institutions. The Ministry of Human Resources and Social Security has taken targeted actions to curb such practices. Before enrolling, follow three steps: confirm whether the occupation is listed in the National Vocational Qualification Catalogue; verify that the issuing agency is registered with the Ministry; and check whether the certificate number can be found on the official platform. If any of these checks fail, any money spent on enrollment is essentially wasted. **Low-ROI detour:** Move “Before spending money on a certification, first verify whether it appears in the National Vocational Qualification Catalogue or in the list of evaluation agencies registered with the Ministry of Human Resources and Social Security.” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Some organizations run training programs, charge fees, and issue certificates under the guise of new occupations or skill levels, while others even impersonate authoritative institutions. The Ministry of Human Resources and Social Security has taken targeted actions to curb such practices. Before enrolling, follow three steps: confirm whether the occupation is listed in the National Vocational Qualification Catalogue; verify that the issuing agency is registered with the Ministry; and check whether the certificate number can be found on the official platform. If any of these checks fail, any money spent on enrollment is essentially wasted.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [人力资源社会保障部 (2022). 关于开展技术技能类「山寨证书」专项治理工作的通知.](https://www.gov.cn/zhengce/zhengceku/2022-03/18/content_5679641.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md --- ### 23-009 — It’s best to use government subsidies for training — don’t jump straight to paying for commercial courses out of pocket. Original title: 培训优先走政府补贴渠道，别一上来就自费报商业班 **Source text (English):** ### 9. It’s best to use government subsidies for training — don’t jump straight to paying for commercial courses out of pocket. - Cost: Zero cost, or at least a substantial reduction. Training does require time. The real challenge is resisting the urge to sign up for paid courses right away; first, check the local subsidy list. - In plain terms: From 2025 through late 2027, the government plans to provide subsidized training to over 30 million participants. Funding comes from multiple sources, including employment assistance funds, unemployment insurance funds, and corporate education budgets. The more in-demand a profession is and the higher the training cost, the larger the subsidy. Employees should ask their employers first; everyone else should review their local Human Resources and Social Security Bureau’s subsidy list before deciding what to study. - Benefit: The national target is clear: over 30 million subsidized training slots for high-tech industries, critical sectors, and priority employment groups between 2025 and 2027. Funding is pooled from various programs — employment assistance funds, unemployment insurance, sector development grants, East-West cooperation funds, and corporate education budgets. Subsidy amounts depend on how urgently a profession is needed and its training cost; they vary by occupation. Companies must also allocate at least 60% of their employee education funds to frontline staff training. - Evidence grade: A - Sources: State Council of China Leading Group for Employment Promotion and Labor Protection (2025). Guidance on carrying out large-scale vocational skills improvement training actions. - Notes: Exact eligibility criteria and subsidy amounts are set by each province. The main portals are the “Subsidized Vocational Training List” on the local Human Resources and Social Security Bureau website and public training centers. Section 7 covers unemployment-related training subsidies (up to three applications per person) and social insurance benefits. Employees should first inquire about their employer’s education fund allocation before making any decisions. Checking the subsidy list first saves far more money than choosing a course first and then searching for financial aid. **Original text (Chinese):** ### 9. 培训优先走政府补贴渠道，别一上来就自费报商业班 - 成本：不花钱，或者能大幅减免。培训本身要占时间。难在忍住别一冲动就自费报班，先去查一遍补贴目录。 - 说人话：2025 年到 2027 年底，国家计划办 3000 万人次以上的补贴培训。钱从就业补助资金、失业保险基金、企业职工教育经费等多个口子出。哪个工种越缺人、培训成本越高，补贴就越高。在职的先问单位，其余人先翻当地人社局的补贴目录，再决定学什么。 - 收益：国家层面的规模是明确的：2025 年到 2027 年底，「聚焦高精尖产业与急需行业、就业重点群体等开展补贴性培训 3000 万人次以上」。资金来源被打通为一揽子：就业补助资金、失业保险基金、行业发展资金、东西部协作资金、企业职工教育经费等。补贴高低按职业（工种）的急需紧缺程度和培训成本来定，不同工种不一样。对企业还要求「按规定足额提取和使用职工教育经费，确保 60% 以上用于一线职工教育和培训」 - 证据等级：A - 来源：国务院就业促进和劳动保护工作领导小组 (2025). 关于开展大规模职业技能提升培训行动的指导意见. - 备注：具体怎么领、能领多少由各省定。入口是当地人社局官网的「职业培训补贴目录」和公共实训基地。第 7 节写过失业期间的职业培训补贴（同一个人最多享受 3 次）和社保补贴。在职的人则先问单位的职工教育经费。先查补贴目录再选学什么，比先选好再去找补贴省钱得多 **Evidence:** A. Exact eligibility criteria and subsidy amounts are set by each province. The main portals are the “Subsidized Vocational Training List” on the local Human Resources and Social Security Bureau website and public training centers. Section 7 covers unemployment-related training subsidies (up to three applications per person) and social insurance benefits. Employees should first inquire about their employer’s education fund allocation before making any decisions. Checking the subsidy list first saves far more money than choosing a course first and then searching for financial aid. **Source summary:** From 2025 through late 2027, the government plans to provide subsidized training to over 30 million participants. Funding comes from multiple sources, including employment assistance funds, unemployment insurance funds, and corporate education budgets. The more in-demand a profession is and the higher the training cost, the larger the subsidy. Employees should ask their employers first; everyone else should review their local Human Resources and Social Security Bureau’s subsidy list before deciding what to study. **Low-ROI detour:** Move “It’s best to use government subsidies for training — don’t jump straight to paying for commercial courses out of pocket.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “From 2025 through late 2027, the government plans to provide subsidized training to over 30 million participants. Funding comes from multiple sources, including employment assistance funds, unemployment insurance funds, and corporate education budgets. The more in-demand a profession is and the higher the training cost, the larger the subsidy. Employees should ask their employers first; everyone else should review their local Human Resources and Social Security Bureau’s subsidy list before deciding what to study.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [国务院就业促进和劳动保护工作领导小组 (2025). 关于开展大规模职业技能提升培训行动的指导意见.](https://www.gov.cn/zhengce/zhengceku/202507/content_7032222.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md --- ### 23-010 — When picking a skill to learn, prioritize those that require hands-on work and on-the-spot judgment — these are the hardest for automation to replace. Original title: 挑技能时优先看「要不要动手、要不要现场判断」，这类最难被自动化顶掉 **Source text (English):** ### 10. When picking a skill to learn, prioritize those that require hands-on work and on-the-spot judgment — these are the hardest for automation to replace. - Cost: No cost at all. Before making a choice, run through the skills you’re considering using this criterion as a filter. - In plain terms: According to U.S. estimates, roughly 47% of jobs carry a relatively high risk of being taken over by computers. Later studies that evaluated individual tasks instead yielded a much lower percentage. Three core challenges currently prevent machines from handling certain jobs: manual dexterity, creative problem-solving, and social interaction. Hence, roles that demand physical work in unpredictable environments and real-time decision-making are far less likely to be automated, while jobs with rigid processes and heavy information processing carry the highest risk. - Benefit: This study assessed 702 U.S. occupations to estimate the likelihood of each being automated — the result showed that about 47% fell into the high-risk category. The three aforementioned challenges form what the authors call “engineering bottlenecks” that limit automation potential. These include sensory perception and physical manipulation (finger and hand dexterity, working in cramped or awkward spaces), creative intelligence (the ability to devise novel solutions), and social intelligence (interpersonal interaction). Consequently, occupations requiring hands-on work in unstructured settings and on-the-fly judgment are consistently less prone to automation, rather than this being a random trait of specific jobs. Roles with standardized workflows and information-centric tasks face the greatest automation risk. - Evidence grade: B - Sources:Frey CB, Osborne MA (2017). The future of employment: how susceptible are jobs to computerisation? Technological Forecasting and Social Change, 114, 254-280. - Notes: This research is somewhat controversial. It originated as an unpublished draft paper from 2013 that measured the overall automation potential of entire occupations. Later studies that evaluated individual tasks instead produced a significantly lower high-risk percentage. The paper also does not specify a timeline for when automation might occur. When using these findings, avoid fixating on the 47% figure; instead, focus on the three key bottlenecks it identifies. Jobs involving on-site installation, maintenance, and caregiving are far more resistant to automation than purely clerical roles for precisely these reasons. Therefore, when deciding which skill to acquire, prioritize those that demand physical work in non-standard environments. **Original text (Chinese):** ### 10. 挑技能时优先看「要不要动手、要不要现场判断」，这类最难被自动化顶掉 - 成本：不花钱。选之前先按这个维度把想学的活过一遍。 - 说人话：按美国的估算，约 47% 的岗位有较高风险被计算机接手，后来按具体任务估的比例低得多。机器难过的坎有三样：手上的灵巧劲、想出新东西、跟人打交道。所以要到现场、环境不标准、得临场判断的活更难被顶掉，流程固定、主要处理信息的岗位风险最高。 - 收益：给美国 702 个职业逐个估「这活多大概率能交给计算机做」（可计算化概率评估），结果是约 47% 的就业岗位处于高风险区间。模型里决定风险高低的，是三处机器目前迈不过去的坎，作者叫它「工程瓶颈」。一是感知与操作，包括手指灵巧度、手部灵巧度、在狭窄空间和别扭姿势下作业。二是创造性智能（想出新东西的能力）。三是社会智能（跟人打交道的能力）。所以环境非标准、需要手上功夫和临场判断的活，被替代的概率一贯更低，不是个别职业的偶然。流程固定、以信息处理为主的岗位风险最高 - 证据等级：B - 来源：Frey CB, Osborne MA (2017). The future of employment: how susceptible are jobs to computerisation? Technological Forecasting and Social Change, 114, 254-280. - 备注：争议。这项研究是 2013 年一份没正式发表的论文稿，打分打的是「整个职业能不能被机器接手」。后来有研究改成拆到一件件具体任务上去估，算出来的高风险比例低得多。它也不说这事会在哪一年发生。用它时别盯着 47% 这个数，要看它点出的那三处卡住机器的地方。现场安装、检修、护理这类活比纯文书更抗替代，原因就在这里。所以「学个技能」优先该选需要到现场、面对非标准环境的那种 **Evidence:** B. This research is somewhat controversial. It originated as an unpublished draft paper from 2013 that measured the overall automation potential of entire occupations. Later studies that evaluated individual tasks instead produced a significantly lower high-risk percentage. The paper also does not specify a timeline for when automation might occur. When using these findings, avoid fixating on the 47% figure; instead, focus on the three key bottlenecks it identifies. Jobs involving on-site installation, maintenance, and caregiving are far more resistant to automation than purely clerical roles for precisely these reasons. Therefore, when deciding which skill to acquire, prioritize those that demand physical work in non-standard environments. **Source summary:** According to U.S. estimates, roughly 47% of jobs carry a relatively high risk of being taken over by computers. Later studies that evaluated individual tasks instead yielded a much lower percentage. Three core challenges currently prevent machines from handling certain jobs: manual dexterity, creative problem-solving, and social interaction. Hence, roles that demand physical work in unpredictable environments and real-time decision-making are far less likely to be automated, while jobs with rigid processes and heavy information processing carry the highest risk. **Low-ROI detour:** Move “When picking a skill to learn, prioritize those that require hands-on work and on-the-spot judgment — these are the hardest for automation to replace.” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “According to U.S. estimates, roughly 47% of jobs carry a relatively high risk of being taken over by computers. Later studies that evaluated individual tasks instead yielded a much lower percentage. Three core challenges currently prevent machines from handling certain jobs: manual dexterity, creative problem-solving, and social interaction. Hence, roles that demand physical work in unpredictable environments and real-time decision-making are far less likely to be automated, while jobs with rigid processes and heavy information processing carry the highest risk.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Frey CB, Osborne MA (2017). The future of employment: how susceptible are jobs to computerisation? Technological Forecasting and Social Change, 114, 254-280.](https://doi.org/10.1016/j.techfore.2016.08.019) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md --- ### 23-011 — Check first whether a skill has an official grading system and if those grades can translate into pay raises Original title: 学之前先确认这个技能有没有等级评价，等级能不能换成钱 **Source text (English):** ### 11. Check first whether a skill has an official grading system and if those grades can translate into pay raises - Cost: No cost involved. One quick check is all you need. - In plain terms: The government is promoting a “New Eight-Level Worker” system that requires companies to link job pay to employees’ skill levels. Outstanding workers can even have their skill grades recognized regardless of seniority or years of experience. This is the policy direction, though implementation varies widely across regions and companies. Only skills with established national occupational standards and grading pathways can eventually lead to pay increases based on those grades — so it’s worth checking first before you invest time in learning them. - Benefit: The government is actively rolling out this New Eight-Level Worker skill grading system. Official documents explicitly require linking skill grades to employee compensation, stating that “a skill-oriented pay distribution system must be strengthened... companies should adopt a compensation model that ties both job value and skill levels to pay.” Regions are also being urged to “expand the evaluation and hiring of senior-level workers and increase the frequency of such evaluations.” Eligible companies can conduct their own skill assessments for employees, and top performers can have their skill grades recognized without needing to meet any requirements related to years of service, prior grades, or seniority. - Evidence grade: B - Sources: State Council of China Leading Group for Employment Promotion and Labor Protection (2025). Guidance on carrying out large-scale vocational skills improvement training actions. ; Ministry of Human Resources and Social Security of China (2021). "Skills China Action" Implementation Plan. - Notes: This is the intended policy direction, not a guarantee of actual pay increases — implementation varies greatly by region and company. The key takeaway for anyone considering learning a new skill is to first verify whether it has corresponding national occupational standards and a formal grading pathway; only then can it potentially lead to pay raises based on skill level. For skills lacking any official grading system or industry entry requirements, learning them won’t guarantee any career or financial benefits — you’ll still need to find work on your own. **Original text (Chinese):** ### 11. 学之前先确认这个技能有没有等级评价，等级能不能换成钱 - 成本：不花钱。查一次就行。 - 说人话：国家在推「新八级工」，要求企业把岗位工资和技能等级挂钩，表现突出的职工还能不看工龄资历直接认定等级。这是政策方向，各地各企业差别很大。有国家职业标准和等级通道的技能，往后才谈得上按等级涨薪，学之前先查一下有没有。 - 收益：国家正在推「新八级工」职业技能等级制度。文件明确要求把等级和薪酬挂钩，原话是「强化技能导向的薪酬分配制度……指导企业实行岗位薪酬与岗位价值、技能等级双挂钩的分配办法」。各地要「加大高级工以上评聘力度和批次」。符合条件的企业可以自己给职工做技能等级评价。对表现突出的职工，「可打破工作年限、等级、资历等条件，直接认定相应职业技能等级」 - 证据等级：B - 来源：国务院就业促进和劳动保护工作领导小组 (2025). 关于开展大规模职业技能提升培训行动的指导意见. ；人力资源社会保障部 (2021). 「技能中国行动」实施方案. - 备注：这是政策方向，不是已经兑现的工资数，各地各企业的落地程度差别很大。能照着做的部分是：选技能时看它有没有对应的国家职业标准和等级通道，有通道的技能后面才谈得上按等级涨薪。没有等级、也没有行业准入门槛的「技能」，学完只能靠自己找活 **Evidence:** B. This is the intended policy direction, not a guarantee of actual pay increases — implementation varies greatly by region and company. The key takeaway for anyone considering learning a new skill is to first verify whether it has corresponding national occupational standards and a formal grading pathway; only then can it potentially lead to pay raises based on skill level. For skills lacking any official grading system or industry entry requirements, learning them won’t guarantee any career or financial benefits — you’ll still need to find work on your own. **Source summary:** The government is promoting a “New Eight-Level Worker” system that requires companies to link job pay to employees’ skill levels. Outstanding workers can even have their skill grades recognized regardless of seniority or years of experience. This is the policy direction, though implementation varies widely across regions and companies. Only skills with established national occupational standards and grading pathways can eventually lead to pay increases based on those grades — so it’s worth checking first before you invest time in learning them. **Low-ROI detour:** Move “Check first whether a skill has an official grading system and if those grades can translate into pay raises” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The government is promoting a “New Eight-Level Worker” system that requires companies to link job pay to employees’ skill levels. Outstanding workers can even have their skill grades recognized regardless of seniority or years of experience. This is the policy direction, though implementation varies widely across regions and companies. Only skills with established national occupational standards and grading pathways can eventually lead to pay increases based on those grades — so it’s worth checking first before you invest time in learning them.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国务院就业促进和劳动保护工作领导小组 (2025). 关于开展大规模职业技能提升培训行动的指导意见.](https://www.gov.cn/zhengce/zhengceku/202507/content_7032222.htm); [人力资源社会保障部 (2021). 「技能中国行动」实施方案.](https://www.gov.cn/zhengce/zhengceku/2021-07/06/content_5622619.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md --- ### 23-012 — Don’t take “high wages advertised online” as proof of labor shortages — check local lists of in‑demand occupations and subsidy programs instead. Original title: 别把「网上说工资高」当成缺人，去查当地的紧缺职业目录和补贴目录 **Source text (English):** ### 12. Don’t take “high wages advertised online” as proof of labor shortages — check local lists of in‑demand occupations and subsidy programs instead. - Cost: No expense at all. You just need to look up two local documents. - In plain terms: The amount of training subsidies each region offers for a given occupation is set based on how urgently that occupation is needed and on the cost of training. Thus, the subsidy level itself shows whether workers are in short supply locally. Claims online about “monthly earnings for a certain job” are usually just posted rates on hiring platforms or self‑reported figures. Those figures come mainly from people who are already earning money, and they ignore working hours, commuting time, occupational illnesses, and seasonal fluctuations. - Benefit: The subsidy amounts serve as an official measure of which occupations are in short supply. Policies require “a differentiated subsidy system based on how urgently an occupation is needed, its training costs, and other factors,” so each area defines its own list of subsidized vocational training programs accordingly. Consequently, the difference in subsidy levels for the same occupation across cities directly reflects how much that occupation is in demand locally. - Evidence grade: C - Sources: State Council of China Leading Group for Employment Promotion and Labor Protection (2025). Guidance on carrying out large-scale vocational skills improvement training actions. ; National Bureau of Statistics of China (2026). Average annual salary of employees in urban units in 2025: "The average annual salary of employees in enterprises above designated size is 106,080 yuan, including 210,016 yuan for middle-level managers and above, 155,491 yuan for professional and technical personnel, 94,936 yuan for office staff and related personnel, 79,857 yuan for social production service and life service personnel, and 80,739 yuan for production, manufacturing and related personnel." ; Ministry of Human Resources and Social Security of China Employment Training Technical Guidance Center (2023). Ranking of the 100 "most lacking jobs" in which national recruitment is greater than job hunting in the fourth quarter of 2022 (China Employment Network). - Notes: Official wage statistics are broken down only into five broad occupational categories; no figures exist for individual jobs. According to 2025 data from the National Bureau of Statistics, the average annual wage at large‑scale enterprises is roughly 106,080 yuan. Managers at mid‑level and above earn about 210,016 yuan per year, while professional and technical staff earn around 155,491 yuan. Clerical workers earn 94,936 yuan, production workers 80,739 yuan, and workers in social services and daily life sectors earn 79,857 yuan. The Ministry of Human Resources and Social Security publishes a “Top 100 Occupations in Short Supply” list on the China Employment Network; the latest edition covers the fourth quarter of 2022 and is compiled from recruitment and job‑seeker data collected by public employment services in 102 cities nationwide. Most online claims about monthly earnings for specific jobs are based on posted rates or personal reports — figures that come largely from those already earning money and that do not account for working hours, commuting, occupational hazards, or seasonal variations. To gauge true labor demand, consult the subsidy lists on your local Human Resources and Social Security Bureau website and check the rankings of job openings compiled by public employment services. Finally, talk to current workers on construction sites, in factories, and at retail outlets. 〔106000〕 〔210000〕 〔155000〕 **Original text (Chinese):** ### 12. 别把「网上说工资高」当成缺人，去查当地的紧缺职业目录和补贴目录 - 成本：不花钱。查两份当地的文件。 - 说人话：各地给哪个工种的培训补贴多，是按急需紧缺程度和培训成本定的，所以补贴额度能看出当地缺不缺人。网上说的「某工种月入多少」，多半是招聘平台的挂牌价或个人自述。你看到的多是挣到钱的人，也没算工时、通勤、职业病和淡旺季。 - 收益：补贴额度本身就是官方对「哪些工种缺人」的定价。政策要求「健全根据职业（工种）急需紧缺程度、培训成本等情况确定的差异化补贴机制」，各地据此确定本地的补贴性职业技能培训项目范围。所以同一个工种在不同城市的补贴额度差多少，直接反映了当地的紧缺程度 - 证据等级：C - 来源：国务院就业促进和劳动保护工作领导小组 (2025). 关于开展大规模职业技能提升培训行动的指导意见. ；国家统计局 (2026). 2025年城镇单位就业人员年平均工资情况：「规模以上企业就业人员年平均工资为106080元，其中，中层及以上管理人员210016元，专业技术人员155491元，办事人员和有关人员94936元，社会生产服务和生活服务人员79857元，生产制造及有关人员80739元」. ；人力资源社会保障部就业培训技术指导中心 (2023). 2022年第四季度全国招聘大于求职「最缺工」的100个职业排行（中国就业网）. - 备注：官方的分职业工资只分到五大类岗位，没有具体工种。国家统计局 2025 年的数字是，规模以上企业平均年工资约 10.6 万元（精确值 106080 元）。中层以上管理人员约 21 万元（精确值 210016 元），专业技术人员约 15.5 万元（精确值 155491 元），办事人员 94936 元，生产制造人员 80739 元，社会生产和生活服务人员 79857 元。人社部的「最缺工的 100 个职业排行」在中国就业网上能查，最新一期停在 2022 年第四季度，按全国 102 个城市公共就业服务机构的招聘和求职数据编。网上流传的「某工种月入多少」，几乎都来自招聘平台的挂牌价或者个人自述。能被你看到的，多半是挣到钱的那批人，而且都不算工时、通勤、职业病和淡旺季。要看真实需求，去当地人社局官网查补贴目录，再查公共就业服务机构的岗位需求排行。最后去实际的工地、工厂、门店问在职的人 **Evidence:** C. Official wage statistics are broken down only into five broad occupational categories; no figures exist for individual jobs. According to 2025 data from the National Bureau of Statistics, the average annual wage at large‑scale enterprises is roughly 106,080 yuan. Managers at mid‑level and above earn about 210,016 yuan per year, while professional and technical staff earn around 155,491 yuan. Clerical workers earn 94,936 yuan, production workers 80,739 yuan, and workers in social services and daily life sectors earn 79,857 yuan. The Ministry of Human Resources and Social Security publishes a “Top 100 Occupations in Short Supply” list on the China Employment Network; the latest edition covers the fourth quarter of 2022 and is compiled from recruitment and job‑seeker data collected by public employment services in 102 cities nationwide. Most online claims about monthly earnings for specific jobs are based on posted rates or personal reports — figures that come largely from those already earning money and that do not account for working hours, commuting, occupational hazards, or seasonal variations. To gauge true labor demand, consult the subsidy lists on your local Human Resources and Social Security Bureau website and check the rankings of job openings compiled by public employment services. Finally, talk to current workers on construction sites, in factories, and at retail outlets. 〔106000〕 〔210000〕 〔155000〕 **Source summary:** The amount of training subsidies each region offers for a given occupation is set based on how urgently that occupation is needed and on the cost of training. Thus, the subsidy level itself shows whether workers are in short supply locally. Claims online about “monthly earnings for a certain job” are usually just posted rates on hiring platforms or self‑reported figures. Those figures come mainly from people who are already earning money, and they ignore working hours, commuting time, occupational illnesses, and seasonal fluctuations. **Low-ROI detour:** Move “Don’t take “high wages advertised online” as proof of labor shortages — check local lists of in‑demand occupations and subsidy programs instead.” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The amount of training subsidies each region offers for a given occupation is set based on how urgently that occupation is needed and on the cost of training. Thus, the subsidy level itself shows whether workers are in short supply locally. Claims online about “monthly earnings for a certain job” are usually just posted rates on hiring platforms or self‑reported figures. Those figures come mainly from people who are already earning money, and they ignore working hours, commuting time, occupational illnesses, and seasonal fluctuations.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [国务院就业促进和劳动保护工作领导小组 (2025). 关于开展大规模职业技能提升培训行动的指导意见.](https://www.gov.cn/zhengce/zhengceku/202507/content_7032222.htm); [国家统计局 (2026). 2025年城镇单位就业人员年平均工资情况：「规模以上企业就业人员年平均工资为106080元，其中，中层及以上管理人员210016元，专业技术人员155491元，办事人员和有关人员94936元，社会生产服务和生活服务人员79857元，生产制造及有关人员80739元」.](https://www.stats.gov.cn/sj/zxfb/202605/t20260515_1963707.html); [人力资源社会保障部就业培训技术指导中心 (2023). 2022年第四季度全国招聘大于求职「最缺工」的100个职业排行（中国就业网）.](https://chinajob.mohrss.gov.cn/c/2023-01-30/367442.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md --- ### 23-013 — For the same cost and time, prioritize short-duration programs that lead directly to employment Original title: 同样的钱和时间，优先选能直接上岗的短周期项目 **Source text (English):** ### 13. For the same cost and time, prioritize short-duration programs that lead directly to employment - Cost: These short-term courses require tuition fees, though the amount is modest. They also demand a significant time commitment. The challenge lies in knowing when to stop the program if results aren’t evident despite completing part of the coursework, per the agreed terms. - In plain terms: Government policies favor short-term training programs and micro-specializations at vocational colleges that lead to quick employment. The sole criterion for selecting such programs is whether they offer a concrete job opportunity upon completion. Programs lasting a year or more, which require additional “experience-building” after graduation, end up costing far more than advertised. It’s crucial to define clear exit conditions upfront: specify the level of skill mastery required before one can stop the program if no job has been secured. - Benefit: Government guidelines align with this approach: they support “private training institutions offering market-driven, high-quality vocational programs and short-term training initiatives that lead to swift employment.” They also encourage vocational colleges to “focus on skills and knowledge in high demand by the job market... and develop micro-specializations and vocational training courses.” - Evidence grade: C - Sources: State Council of China Leading Group for Employment Promotion and Labor Protection (2025). Guidance on carrying out large-scale vocational skills improvement training actions. - Notes: The sole deciding factor is whether a specific job opening exists after completing the program. Programs requiring a year or more of study followed by further “experience accumulation” incur far higher actual costs than their listed price. The exit conditions outlined in Section 4 also apply here: clearly define in advance the skill threshold at which one may discontinue the program if no job is found. **Original text (Chinese):** ### 13. 同样的钱和时间，优先选能直接上岗的短周期项目 - 成本：要交短期课程的学费，钱不多。时间上要占一段。难在学到一半还没见效时，按说好的条件停下来。 - 说人话：政策鼓励的是能短期就业的「短平快」培训，还有职业院校的微专业。挑项目只看一条：学完有没有一个具体岗位能投简历。学一年半载、结业还要「再积累经验」的，实际花掉的时间远超标价。开工前就写好退出条件：学到什么程度还没找到活就停。 - 收益：政策口径与此一致：支持「民办培训机构开展市场化的高质量职业技能培训项目和能短期实现就业的『短平快』式职业技能培训项目」。同时推动职业院校「聚焦就业市场急需知识和技能……开设微专业和职业能力培训课程」 - 证据等级：C - 来源：国务院就业促进和劳动保护工作领导小组 (2025). 关于开展大规模职业技能提升培训行动的指导意见. - 备注：判断标准就一条：学完之后有没有一个具体的岗位能投简历。学一年半载、结业后还要「再积累经验」的项目，实际成本远高于标价。第 4 节讲的退出条件同样适用：开工前就写清楚「学到什么程度还没找到活就停」 **Evidence:** C. The sole deciding factor is whether a specific job opening exists after completing the program. Programs requiring a year or more of study followed by further “experience accumulation” incur far higher actual costs than their listed price. The exit conditions outlined in Section 4 also apply here: clearly define in advance the skill threshold at which one may discontinue the program if no job is found. **Source summary:** Government policies favor short-term training programs and micro-specializations at vocational colleges that lead to quick employment. The sole criterion for selecting such programs is whether they offer a concrete job opportunity upon completion. Programs lasting a year or more, which require additional “experience-building” after graduation, end up costing far more than advertised. It’s crucial to define clear exit conditions upfront: specify the level of skill mastery required before one can stop the program if no job has been secured. **Low-ROI detour:** Move “For the same cost and time, prioritize short-duration programs that lead directly to employment” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Government policies favor short-term training programs and micro-specializations at vocational colleges that lead to quick employment. The sole criterion for selecting such programs is whether they offer a concrete job opportunity upon completion. Programs lasting a year or more, which require additional “experience-building” after graduation, end up costing far more than advertised. It’s crucial to define clear exit conditions upfront: specify the level of skill mastery required before one can stop the program if no job has been secured.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国务院就业促进和劳动保护工作领导小组 (2025). 关于开展大规模职业技能提升培训行动的指导意见.](https://www.gov.cn/zhengce/zhengceku/202507/content_7032222.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md --- ### 23-014 — After studying, close the book and test yourself — don’t just reread it. Original title: 学完先合上书自己考一遍，别回头重读 **Source text (English):** ### 14. After studying, close the book and test yourself — don’t just reread it. - Cost: There’s no cost involved, and no extra time is needed. Use the time you’d otherwise spend rereading to write down or answer questions from memory instead. The difficulty lies in how uncomfortable it feels to confront what you’ve forgotten right away, compared to the relative ease of rereading. - In plain terms: Rereading a section often makes it seem very familiar, but that doesn’t mean you’ve actually retained it well. Testing yourself after reading yields noticeably better results. In classrooms where brief quizzes are added, average test scores rise by a moderate amount. When ranking ten common study methods, self-testing comes out on top. After finishing a section, try writing down the key points from memory before checking them against the text. - Benefit: A meta-analysis of 222 separate studies involving 48478 students found that classroom quizzes led to a moderate improvement in academic performance (effect size g = 0.499). This effect varies depending on several factors: the baseline study method used in the control group, how closely the quiz format matches the final exam, whether the material is comparable, whether corrective feedback is provided, how many times the quiz is administered, when and where it takes place, how long the intervention lasts, and the experimental design used. Another comprehensive review that evaluated all ten widely used study techniques rated “practice testing” and “spaced practice” as the most effective methods overall. Their high utility stems from proven success across learners of different ages and abilities, as well as in diverse testing formats and real-world educational settings. - Evidence grade: A - Sources:Yang C, Luo L, Vadillo MA, Yu R, Shanks DR (2021). Testing (quizzing) boosts classroom learning: A systematic and meta-analytic review. Psychological Bulletin, 147(4), 399–435. ; Dunlosky J, Rawson KA, Marsh EJ, Nathan MJ, Willingham DT (2013). Improving Students' Learning With Effective Learning Techniques: Promising Directions From Cognitive and Educational Psychology. Psychological Science in the Public Interest, 14(1), 4–58. - Notes: Self-testing is meant to force information out of your memory, not to assign grades. The recommended approach is to write down key points from memory after reading a section, then check them against the text. Providing corrective feedback further boosts effectiveness, so it’s important to carefully review why each answer was incorrect. The “large” magnitude of benefit mentioned here is determined by both the effect size and the overall rating. Since these studies measured academic outcomes rather than time saved, they weren’t evaluated against time‑saving thresholds. Self-testing and the method described in item 15 — spreading the same amount of study time across several days — are the two highest‑rated strategies identified in the same review; using them together yields the best results. **Original text (Chinese):** ### 14. 学完先合上书自己考一遍，别回头重读 - 成本：不花钱，总时间也不用增加。把原来用来重读的那段时间，改成合上书默写或者做题。难在自测当场就把没记住的暴露出来，感觉比重读难受。 - 说人话：读完再读一遍感觉很熟，其实记不牢。合上书考自己一遍，效果明显更好，课堂上加了小测验，成绩提高属于中等幅度。给十种常用学法排名时，自测排在最高一档。读完一节先默写要点，再翻回去对。 - 收益：222 项独立研究、48478 名学生的荟萃分析：课堂测验让学生的学业成绩提高，效应量属于中等（g = 0.499）。效果大小受几个条件影响：对照组用的是什么学法、测验形式和最终考试是否一致、材料是否匹配、有没有给纠正性反馈、测验重复了几次、在哪里什么时候测、干预持续多久、用的是什么实验设计。另一份逐一评估十种常用学习方法的综述，把「练习性测验」和「分散练习」评为最高一档（high utility），理由是它们对不同年龄、不同能力的学习者都有效，在多种考核形式和真实教育场景里都被验证过。 - 证据等级：A - 来源：Yang C, Luo L, Vadillo MA, Yu R, Shanks DR (2021). Testing (quizzing) boosts classroom learning: A systematic and meta-analytic review. Psychological Bulletin, 147(4), 399–435. ；Dunlosky J, Rawson KA, Marsh EJ, Nathan MJ, Willingham DT (2013). Improving Students' Learning With Effective Learning Techniques: Promising Directions From Cognitive and Educational Psychology. Psychological Science in the Public Interest, 14(1), 4–58. - 备注：自测是为了逼着把东西从脑子里调出来，不为打分。做法：读完一节合上书先默写要点，再翻回去对。有纠正性反馈的效果更好，所以对完答案要看清错在哪。收益量级记「大」，是按效应量和评级判的。这两份证据量的是成绩，没有量小时数，所以没按节省时间的阈值套。自测和第 15 条（把同样的时间摊到几天）是同一份综述里评级最高的两样，配合用。 **Evidence:** A. Self-testing is meant to force information out of your memory, not to assign grades. The recommended approach is to write down key points from memory after reading a section, then check them against the text. Providing corrective feedback further boosts effectiveness, so it’s important to carefully review why each answer was incorrect. The “large” magnitude of benefit mentioned here is determined by both the effect size and the overall rating. Since these studies measured academic outcomes rather than time saved, they weren’t evaluated against time‑saving thresholds. Self-testing and the method described in item 15 — spreading the same amount of study time across several days — are the two highest‑rated strategies identified in the same review; using them together yields the best results. **Source summary:** Rereading a section often makes it seem very familiar, but that doesn’t mean you’ve actually retained it well. Testing yourself after reading yields noticeably better results. In classrooms where brief quizzes are added, average test scores rise by a moderate amount. When ranking ten common study methods, self-testing comes out on top. After finishing a section, try writing down the key points from memory before checking them against the text. **Low-ROI detour:** Move “After studying, close the book and test yourself — don’t just reread it.” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Rereading a section often makes it seem very familiar, but that doesn’t mean you’ve actually retained it well. Testing yourself after reading yields noticeably better results. In classrooms where brief quizzes are added, average test scores rise by a moderate amount. When ranking ten common study methods, self-testing comes out on top. After finishing a section, try writing down the key points from memory before checking them against the text.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Yang C, Luo L, Vadillo MA, Yu R, Shanks DR (2021). Testing (quizzing) boosts classroom learning: A systematic and meta-analytic review. Psychological Bulletin, 147(4), 399–435.](https://doi.org/10.1037/bul0000309); [Dunlosky J, Rawson KA, Marsh EJ, Nathan MJ, Willingham DT (2013). Improving Students' Learning With Effective Learning Techniques: Promising Directions From Cognitive and Educational Psychology. Psychological Science in the Public Interest, 14(1), 4–58.](https://doi.org/10.1177/1529100612453266) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md --- ### 23-015 — Spread the same study time over several days instead of cramming it all at once Original title: 把同样的时间摊到几天，别一次学完 **Source text (English):** ### 15. Spread the same study time over several days instead of cramming it all at once - Cost: There’s no extra expense, and the total time required stays the same. The only change is the schedule: those same 3 hours are split into three 1-hour sessions. The challenge is that you must start planning days in advance — you can’t leave it all for the final night. - In plain terms: Studying the same amount of material over several days helps you retain it far better than cramming it all at once. 317 separate experiments have all confirmed this same conclusion. There’s also a practical rule to follow: the longer you want to retain the information, the longer the interval between review sessions should be. If a test is tomorrow, review the material that day; if it’s a month away, schedule a few review sessions in between. - Benefit: This is a meta-analysis that brought together data from 184 papers, 317 experiments, and 839 separate evaluations of distributed practice. It compared two key factors: studying material in one continuous block versus splitting it into multiple sessions (the spacing effect), and short versus long review intervals (the delay effect). Its main finding is that both the length of time you aim to retain information and the spacing between review sessions together determine your final retention rate: the longer you need to remember the material, the longer the ideal spacing between reviews becomes. Another review that assessed ten common learning strategies ranked distributed practice as one of the highest utility methods overall. - Evidence grade: A - Sources:Cepeda NJ, Pashler H, Vul E, Wixted JT, Rohrer D (2006). Distributed practice in verbal recall tasks: A review and quantitative synthesis. Psychological Bulletin, 132(3), 354–380. ; Dunlosky J, Rawson KA, Marsh EJ, Nathan MJ, Willingham DT (2013). Improving Students' Learning With Effective Learning Techniques. Psychological Science in the Public Interest, 14(1), 4–58. - Notes: This tip works best when combined with Tip 14 (self-testing without looking at notes): you can also spread out those self-test sessions over several days. Most of the study materials used in Cepeda’s meta-analysis focused on simple tasks like memorizing word lists, so no universal recommended interval length exists for more complex subjects. The original research states that the longer the upcoming test date, the longer the ideal spacing between reviews should be, but no specific schedule is provided. Cramming the night before an exam does offer some short-term benefit, but the information is quickly forgotten. **Original text (Chinese):** ### 15. 把同样的时间摊到几天，别一次学完 - 成本：不花钱，总时间也不变。变的只是排法：同样 3 小时，拆成三天各 1 小时。难在要提前几天开始，不能拖到最后一晚。 - 说人话：同样的时间，分几天学比一次学完记得牢。317 个实验都在测这件事，结论一致。还有一条实用规律：你要记到多久以后，复习间隔就该拉多长。明天考就当天复习，一个月后考就隔几天过一遍。 - 收益：一份汇总了 184 篇文章、317 个实验、839 次分散练习效果评估的荟萃分析。它比较了两件事：连着学完和分开几次学（间隔效应），以及间隔短和间隔长（延迟效应）。结论是复习间隔和「要记到多久之后」共同决定最终测验的保持率：要保持的时间越长，能带来最佳保持率的复习间隔也越长。另一份逐一评估十种常用学习方法的综述，把分散练习评为最高一档（high utility）。 - 证据等级：A - 来源：Cepeda NJ, Pashler H, Vul E, Wixted JT, Rohrer D (2006). Distributed practice in verbal recall tasks: A review and quantitative synthesis. Psychological Bulletin, 132(3), 354–380. ；Dunlosky J, Rawson KA, Marsh EJ, Nathan MJ, Willingham DT (2013). Improving Students' Learning With Effective Learning Techniques. Psychological Science in the Public Interest, 14(1), 4–58. - 备注：和第 14 条（合上书自测）叠加用最好：把自测本身分散到几天做。Cepeda 那份荟萃分析里的材料多是词表记忆这类，复杂内容的最佳间隔没有给出通用天数。「考得越远、间隔越长」是原文给的规律，没有具体日程。考前一晚突击当场有用，问题是忘得快。 **Evidence:** A. This tip works best when combined with Tip 14 (self-testing without looking at notes): you can also spread out those self-test sessions over several days. Most of the study materials used in Cepeda’s meta-analysis focused on simple tasks like memorizing word lists, so no universal recommended interval length exists for more complex subjects. The original research states that the longer the upcoming test date, the longer the ideal spacing between reviews should be, but no specific schedule is provided. Cramming the night before an exam does offer some short-term benefit, but the information is quickly forgotten. **Source summary:** Studying the same amount of material over several days helps you retain it far better than cramming it all at once. 317 separate experiments have all confirmed this same conclusion. There’s also a practical rule to follow: the longer you want to retain the information, the longer the interval between review sessions should be. If a test is tomorrow, review the material that day; if it’s a month away, schedule a few review sessions in between. **Low-ROI detour:** Move “Spread the same study time over several days instead of cramming it all at once” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Studying the same amount of material over several days helps you retain it far better than cramming it all at once. 317 separate experiments have all confirmed this same conclusion. There’s also a practical rule to follow: the longer you want to retain the information, the longer the interval between review sessions should be. If a test is tomorrow, review the material that day; if it’s a month away, schedule a few review sessions in between.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Cepeda NJ, Pashler H, Vul E, Wixted JT, Rohrer D (2006). Distributed practice in verbal recall tasks: A review and quantitative synthesis. Psychological Bulletin, 132(3), 354–380.](https://doi.org/10.1037/0033-2909.132.3.354); [Dunlosky J, Rawson KA, Marsh EJ, Nathan MJ, Willingham DT (2013). Improving Students' Learning With Effective Learning Techniques. Psychological Science in the Public Interest, 14(1), 4–58.](https://doi.org/10.1177/1529100612453266) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md --- ### 23-016 — Don’t treat highlighting, rereading, and summarizing as primary study methods Original title: 别把划重点、反复读、写摘要当成主要学法 **Source text (English):** ### 16. Don’t treat highlighting, rereading, and summarizing as primary study methods - Cost: No cost at all; actually saves time. These methods are easy to apply and give you that “I’m studying” feeling. - In plain terms: Highlighting and rereading are the most common study habits among students, yet both rank at the very bottom among ten widely used learning strategies. Summarizing, keyword memorization, and visualizing text with images also fall into the lowest tier. They’re not completely useless, but only work under very specific conditions, so spending the same amount of time on self-testing yields far better results. - Benefit: This review evaluates ten common study methods based on how well their effectiveness holds across different learning contexts, student traits, materials, and assessment formats. The highest-rated strategies are practice testing and spaced practice. Methods rated as moderately effective include elaborative questioning, self-explanation, and interleaved practice. The five least effective methods are summarizing, highlighting (or underlining), keyword memorization, visualizing text with images, and rereading. The review also notes that while most students report using rereading and highlighting, these methods do not reliably improve academic performance; they should be replaced with other approaches such as practice testing instead of rereading. - Evidence grade: A - Sources:Dunlosky J, Rawson KA, Marsh EJ, Nathan MJ, Willingham DT (2013). Improving Students' Learning With Effective Learning Techniques: Promising Directions From Cognitive and Educational Psychology. Psychological Science in the Public Interest, 14(1), 4–58. - Notes: You can use highlighting to mark sections you plan to self-test later, but the problem arises when highlighting itself is mistaken for actual learning. The review also clarifies that being in the lowest tier does not mean these methods have zero value — they simply work only under narrow circumstances and require further research. For alternative study actions, see item 14 (self-testing after closing the book) and item 15 (spreading study time across multiple days). **Original text (Chinese):** ### 16. 别把划重点、反复读、写摘要当成主要学法 - 成本：不花钱，反而省时间。难在这几样做起来最顺手，也最有「我在学习」的感觉。 - 说人话：学生最常用的是划重点和反复读，可在十种常用学法的排名里，这两样都在最低一档。写摘要、关键词记忆法、给课文配图想象也在最低一档。它们不是完全没用，只是起作用的条件太窄，同样的时间换成自测更划算。 - 收益：一份评估十种常用学习方法的综述，按「效果能不能跨学习条件、跨学生特征、跨材料、跨考核形式推广」给评级。评为最高一档的是练习性测验和分散练习。评为中等一档的是精细提问、自我解释、交错练习。评为最低一档的五种是：写摘要、划重点（或者画线）、关键词记忆法、为课文配图想象、反复阅读。综述写明：多数学生都说自己在用反复阅读和划重点，但这两种并不能稳定提高成绩，应当换成别的方法，比如用练习性测验代替反复阅读。 - 证据等级：A - 来源：Dunlosky J, Rawson KA, Marsh EJ, Nathan MJ, Willingham DT (2013). Improving Students' Learning With Effective Learning Techniques: Promising Directions From Cognitive and Educational Psychology. Psychological Science in the Public Interest, 14(1), 4–58. - 备注：划线可以用来「标出一会儿要自测哪几处」，出问题的是把划线本身当成学习。综述也说明，最低一档不等于零，只是能起作用的条件窄、还需要更多研究。替代动作见第 14 条（合上书自测）和第 15 条（把同样的时间摊到几天）。 **Evidence:** A. You can use highlighting to mark sections you plan to self-test later, but the problem arises when highlighting itself is mistaken for actual learning. The review also clarifies that being in the lowest tier does not mean these methods have zero value — they simply work only under narrow circumstances and require further research. For alternative study actions, see item 14 (self-testing after closing the book) and item 15 (spreading study time across multiple days). **Source summary:** Highlighting and rereading are the most common study habits among students, yet both rank at the very bottom among ten widely used learning strategies. Summarizing, keyword memorization, and visualizing text with images also fall into the lowest tier. They’re not completely useless, but only work under very specific conditions, so spending the same amount of time on self-testing yields far better results. **Low-ROI detour:** Move “Don’t treat highlighting, rereading, and summarizing as primary study methods” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Highlighting and rereading are the most common study habits among students, yet both rank at the very bottom among ten widely used learning strategies. Summarizing, keyword memorization, and visualizing text with images also fall into the lowest tier. They’re not completely useless, but only work under very specific conditions, so spending the same amount of time on self-testing yields far better results.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 23-014 **Source links:** [Dunlosky J, Rawson KA, Marsh EJ, Nathan MJ, Willingham DT (2013). Improving Students' Learning With Effective Learning Techniques: Promising Directions From Cognitive and Educational Psychology. Psychological Science in the Public Interest, 14(1), 4–58.](https://doi.org/10.1177/1529100612453266) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md --- ### 23-017 — Mixing different types of exercises rather than doing twenty of the same kind Original title: 几种题型混着练，别一种连做二十道 **Source text (English):** ### 17. Mixing different types of exercises rather than doing twenty of the same kind - Cost: No cost at all. Simply rearrange the order of exercises in your workbook so they’re not grouped by type. The downside is that mixing them often lowers your immediate accuracy, which can feel like a step backward. - In plain terms: Practicing one type of problem over and over makes it feel easy at the time, but later you might struggle to recall which method to apply. Mixing several types together yields better long‑term results — though the improvement is moderate. This technique works best with visual material such as drawings or categorization tasks; it has a smaller effect on math problems, and for vocabulary memorization it’s actually better to practice in blocks. - Benefit: This finding comes from a comprehensive meta‑analysis that included 59 studies, 238 effect sizes, and 158 samples. Overall, interleaved practice produces a moderate benefit compared with blocked practice (Hedges’ g = 0.42). When broken down by material, visual tasks benefit the most (g = 0.67), while math problems show a smaller effect (g = 0.34). No significant advantage was found for expository texts or taste‑related tasks; for vocabulary, blocked practice actually performed better (g = −0.39). Regression analysis indicates that the benefit grows when categories are more similar, when items within a category are less alike, and when the material itself is more complex. - Evidence grade: A - Sources:Brunmair M, Richter T (2019). Similarity matters: A meta-analysis of interleaved learning and its moderators. Psychological Bulletin, 145(11), 1029–1052. - Notes: The review cited in item 16 — which warns against relying solely on highlighting — rated interleaved practice as having a moderate effect, noting that evidence at the time was limited. Taken together, these studies suggest that interleaving works well for material that requires you to recognize a category and pick the right method, such as different math problem types, medical cases, or legal statutes. In contrast, content meant for rote memorization — like vocabulary or definitions — is better learned through blocked practice. **Original text (Chinese):** ### 17. 几种题型混着练，别一种连做二十道 - 成本：不花钱。把练习册按题型顺序做改成打乱着做。难在混着练当场正确率更低，感觉像退步。 - 说人话：同一类题连做一大串，当场做得很顺，过后不一定分得清该用哪个方法。把几类题打乱着练，长期效果更好，属于中等幅度。但这招挑材料：练图像、练分类最有效，数学题小一些，背单词反而不如分块练。 - 收益：一份纳入 59 项研究、238 个效应量、158 个样本的多层荟萃分析。交错练习相对于分块练习的总体效应属于中等（Hedges' g = 0.42）。按材料分：绘画类最好（g = 0.67），其他视觉材料也较好；数学任务的效应较小（g = 0.34）；说明性文本和味觉材料的总体效应不显著；词汇类反而是分块练习更好（g = −0.39）。回归分析显示：类别之间越相似、同一类别内部越不相似、材料越复杂，交错的好处越大。 - 证据等级：A - 来源：Brunmair M, Richter T (2019). Similarity matters: A meta-analysis of interleaved learning and its moderators. Psychological Bulletin, 145(11), 1029–1052. - 备注：第 16 条（别把划重点当主要学法）引的那份综述把交错练习评为中等一档，理由是当时研究还不够多。两份合起来看，用法是：需要「认出这是哪一类、该用哪个方法」的内容混着练，比如数学题型、病例、法条适用；需要死记的内容分块练，比如单词、名词解释。 **Evidence:** A. The review cited in item 16 — which warns against relying solely on highlighting — rated interleaved practice as having a moderate effect, noting that evidence at the time was limited. Taken together, these studies suggest that interleaving works well for material that requires you to recognize a category and pick the right method, such as different math problem types, medical cases, or legal statutes. In contrast, content meant for rote memorization — like vocabulary or definitions — is better learned through blocked practice. **Source summary:** Practicing one type of problem over and over makes it feel easy at the time, but later you might struggle to recall which method to apply. Mixing several types together yields better long‑term results — though the improvement is moderate. This technique works best with visual material such as drawings or categorization tasks; it has a smaller effect on math problems, and for vocabulary memorization it’s actually better to practice in blocks. **Low-ROI detour:** Move “Mixing different types of exercises rather than doing twenty of the same kind” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Practicing one type of problem over and over makes it feel easy at the time, but later you might struggle to recall which method to apply. Mixing several types together yields better long‑term results — though the improvement is moderate. This technique works best with visual material such as drawings or categorization tasks; it has a smaller effect on math problems, and for vocabulary memorization it’s actually better to practice in blocks.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [Brunmair M, Richter T (2019). Similarity matters: A meta-analysis of interleaved learning and its moderators. Psychological Bulletin, 145(11), 1029–1052.](https://doi.org/10.1037/bul0000209) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md --- ### 23-018 — Don’t pick learning methods based on “I’m a visual learner, he’s an auditory learner” Original title: 别按「我是视觉型、他是听觉型」挑学法 **Source text (English):** ### 18. Don’t pick learning methods based on “I’m a visual learner, he’s an auditory learner” - Cost: No cost at all. You simply stop using this classification to pick materials or courses, and you also avoid spending money on style assessments. - In plain terms: Many people believe each person has a distinct learning style — such as being visual or auditory — and that teaching should be tailored to that style for best results. Yet there are very few rigorous studies on this, and almost none provide any support for it; several even show the opposite. While people do have personal preferences, there’s no evidence that instruction aligned with those preferences leads to better learning. There’s also no need to spend money on learning style assessments. - Benefit: A comprehensive review evaluating evidence on learning styles concluded that to prove “teaching according to learning styles” works, students must first be grouped by style, then randomly assigned to different teaching methods, and finally tested using the same assessment. The key indicator of effectiveness would be a specific interaction effect: a teaching method highly effective for one style would be less effective for another. The review found almost no such interaction effects. Although there’s plenty of literature on learning styles, very few studies employ proper experimental designs, and several of those produce results directly contradicting the “match hypothesis.” Based on this, the authors argue current evidence simply doesn’t justify incorporating learning style assessments into educational practice. - Evidence grade: A - Sources:Pashler H, McDaniel M, Rohrer D, Bjork R (2008). Learning Styles: Concepts and Evidence. Psychological Science in the Public Interest, 9(3), 105–119. - Notes: The review also notes this doesn’t mean every version of learning style theory has been tested and disproven; many have never been examined at all. What you should definitely avoid is spending money on learning style assessments or selecting training programs based on such classifications. Criteria for picking training options are outlined in item 9 (prioritizing government-subsidized programs) and item 13 (favoring short-term programs that lead directly to employment). **Original text (Chinese):** ### 18. 别按「我是视觉型、他是听觉型」挑学法 - 成本：不花钱。只是不再按这个分类挑材料、挑课程，也不再花钱做风格测评。 - 说人话：很多人相信每个人有自己的学习风格，比如视觉型、听觉型，按风格教才学得好。认真检验这件事的研究很少，几乎没有一项支持它，有几项的结果还正好相反。人确实各有偏好，但没有证据说按偏好上课就学得更好，不用花钱做风格测评。 - 收益：一份受托评估学习风格证据的综述指出：要证明「按学习风格施教」有效，必须先按风格给学生分组，再把每组学生随机分配到不同教法，最后用同一份测验考。有效的判据是出现一种特定的交互作用：对一种风格最有效的教法，对另一种风格不是最有效的。综述的结论是：几乎没有发现这种交互作用；关于学习风格的文献虽然很多，但用了合格实验设计的研究极少，其中几项的结果还直接和「匹配假说」相反。作者据此认为，现有证据不足以支持把学习风格测评用进教育实践。 - 证据等级：A - 来源：Pashler H, McDaniel M, Rohrer D, Bjork R (2008). Learning Styles: Concepts and Evidence. Psychological Science in the Public Interest, 9(3), 105–119. - 备注：综述同时说明，这不等于所有版本的学习风格理论都被测过并被否定，很多根本没被测过。要避免的是花钱做风格测评、按风格挑培训班这两件事。挑培训的标准见第 9 条（培训优先走政府补贴渠道）和第 13 条（优先选能直接上岗的短周期项目）。 **Evidence:** A. The review also notes this doesn’t mean every version of learning style theory has been tested and disproven; many have never been examined at all. What you should definitely avoid is spending money on learning style assessments or selecting training programs based on such classifications. Criteria for picking training options are outlined in item 9 (prioritizing government-subsidized programs) and item 13 (favoring short-term programs that lead directly to employment). **Source summary:** Many people believe each person has a distinct learning style — such as being visual or auditory — and that teaching should be tailored to that style for best results. Yet there are very few rigorous studies on this, and almost none provide any support for it; several even show the opposite. While people do have personal preferences, there’s no evidence that instruction aligned with those preferences leads to better learning. There’s also no need to spend money on learning style assessments. **Low-ROI detour:** Move “Don’t pick learning methods based on “I’m a visual learner, he’s an auditory learner”” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Many people believe each person has a distinct learning style — such as being visual or auditory — and that teaching should be tailored to that style for best results. Yet there are very few rigorous studies on this, and almost none provide any support for it; several even show the opposite. While people do have personal preferences, there’s no evidence that instruction aligned with those preferences leads to better learning. There’s also no need to spend money on learning style assessments.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 23-009 **Source links:** [Pashler H, McDaniel M, Rohrer D, Bjork R (2008). Learning Styles: Concepts and Evidence. Psychological Science in the Public Interest, 9(3), 105–119.](https://doi.org/10.1111/j.1539-6053.2009.01038.x) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md --- ### 23-019 — Test yourself using questions based on how you’ll use the material later; don’t just recite it verbatim Original title: 要背的内容按将来的用法出题考自己，别原样背一遍就算完 **Source text (English):** ### 19. Test yourself using questions based on how you’ll use the material later; don’t just recite it verbatim - Cost: There’s no expense involved, nor does it require extra time. The only change is the practice method: replace “reciting it verbatim” with “creating questions based on future usage.” The real challenge is figuring out exactly how you’ll apply this material later on. - In plain terms: Testing yourself after closing the book offers benefits far beyond rote memorization. Extensive experimental comparisons confirm that practice testing transfers effectively to varied question formats, practical applications, and complex reasoning tasks. However, its benefit diminishes in two scenarios: when question-and-answer pairings are reversed, and when the underlying concepts were merely read without any active retrieval attempt. - Benefit: This meta-analysis examined over 40 years of research, drawing from 67 published and unpublished papers, 122 experiments, and 192 measures of transfer effects involving 10382 participants total. Compared to simply reviewing material without testing, practice testing led to measurable learning transfer, with an effect size of d = 0.40 (95% CI 0.31–0.50). Transfer was strongest when participants answered questions of a different type, application or reasoning problems, or medical‑diagnosis‑style queries involving similar concepts. Transfer was weakest when the stimulus–response pairing was reversed, when material had only been encountered but never tested, or when dealing with example‑style problems. Factors such as whether the practice and test formats matched, whether detailed feedback was provided, and whether participants answered correctly on the initial test all strongly influenced whether positive transfer occurred. Two separate methods were used to correct for publication bias; while these adjustments modestly affected effect sizes, they substantially lowered the baseline intercept value. Under these conditions, positive transfer is often not observed at all. - Evidence grade: A - Sources:Pan SC, Rickard TC (2018). Transfer of test-enhanced learning: meta-analytic review and synthesis. Psychological Bulletin, 144(7), 710-756. - Notes: The term “memorization” usually bundles two distinct activities: repeatedly reading or highlighting material, and actively recalling it after closing the book. The former receives the lowest rating in a review that ranked ten learning strategies; for those ratings themselves, see item 16 (avoid relying on highlighting, repeated reading, or summarization as primary methods). What matters here is the latter: actively recalling information without looking at the source, as described in item 14 (self‑testing after closing the book). This practice should also be spread across several days, as noted in item 15 (distributed practice). Begin by determining how you’ll ultimately use the material—whether you’ll need to select answers on a test or make judgments in a real‑world setting—and then create questions that mirror those situations. It’s also valuable to reverse the question–answer order during practice, because the meta‑analysis showed that transfer is weakest in that direction; both orientations should be practiced. **Original text (Chinese):** ### 19. 要背的内容按将来的用法出题考自己，别原样背一遍就算完 - 成本：不花钱，也不多花时间。变的只是练法：把「原样背一遍」换成「按将来的用法出题考自己」。难在得先想清楚这些东西将来要怎么用。 - 说人话：合上书考自己，好处不只停在背过的那几个字上。192 项对比、一万多人合起来算，它对换了题型的题、对应用题和推理题也管用，幅度中等偏小。但有两种情况几乎没用：把问法和答案对调，以及只在书上见过、从来没被考过的内容。 - 收益：一项荟萃分析汇总了 40 多年的研究，含 67 篇已发表和未发表的文章、122 个实验、192 个迁移效应量，总人数 10382 人。和「再看一遍但不考」的对照相比，练习性测验带来的学习确实能迁移到别的情境，效应量 d=0.40（95% CI 0.31 到 0.50）。迁移最强的几种情况是：换一种题型考、考应用题和推理题、医学诊断类的问题、考意思相近的线索词。迁移最弱的几种是：把刺激和反应对调、初学时见过但没被考过的材料、例题类问题。调节因素中，练时和考时的作答形式是否一致、有没有做过带详细反馈的提取练习、以及初次测验答对没有，都强烈影响会不会出现正向迁移。作者还用两种方法校正了发表偏倚，调节因素的效应量受影响很小，但截距估计被明显压低：上面这些条件一个都不具备时，常常看不到正向迁移 - 证据等级：A - 来源：Pan SC, Rickard TC (2018). Transfer of test-enhanced learning: meta-analytic review and synthesis. Psychological Bulletin, 144(7), 710-756. - 备注：「背」这个词平时把两件事混在一起：把材料再过一遍（反复读、划重点），和合上书主动回想。前一类在那份给十种学法排队的综述里评级最低，想看评级本身见第 16 条（别把划重点、反复读、写摘要当成主要学法）。要做的是后一类：合上书主动回想，具体见第 14 条（合上书自测），而且要分几天做，见第 15 条（摊到几天）。做法是先想清楚将来怎么用：是要在卷子上选出来，还是要在现场判断出来，然后照那个形式出题考自己。反过来对调着考一遍也值得做，因为这份荟萃分析里对调方向的迁移最弱，两个方向都得练到。 **Evidence:** A. The term “memorization” usually bundles two distinct activities: repeatedly reading or highlighting material, and actively recalling it after closing the book. The former receives the lowest rating in a review that ranked ten learning strategies; for those ratings themselves, see item 16 (avoid relying on highlighting, repeated reading, or summarization as primary methods). What matters here is the latter: actively recalling information without looking at the source, as described in item 14 (self‑testing after closing the book). This practice should also be spread across several days, as noted in item 15 (distributed practice). Begin by determining how you’ll ultimately use the material—whether you’ll need to select answers on a test or make judgments in a real‑world setting—and then create questions that mirror those situations. It’s also valuable to reverse the question–answer order during practice, because the meta‑analysis showed that transfer is weakest in that direction; both orientations should be practiced. **Source summary:** Testing yourself after closing the book offers benefits far beyond rote memorization. Extensive experimental comparisons confirm that practice testing transfers effectively to varied question formats, practical applications, and complex reasoning tasks. However, its benefit diminishes in two scenarios: when question-and-answer pairings are reversed, and when the underlying concepts were merely read without any active retrieval attempt. **Low-ROI detour:** Move “Test yourself using questions based on how you’ll use the material later; don’t just recite it verbatim” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Testing yourself after closing the book offers benefits far beyond rote memorization. Extensive experimental comparisons confirm that practice testing transfers effectively to varied question formats, practical applications, and complex reasoning tasks. However, its benefit diminishes in two scenarios: when question-and-answer pairings are reversed, and when the underlying concepts were merely read without any active retrieval attempt.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 23-014; 23-015; 23-016 **Source links:** [Pan SC, Rickard TC (2018). Transfer of test-enhanced learning: meta-analytic review and synthesis. Psychological Bulletin, 144(7), 710-756.](https://doi.org/10.1037/bul0000151) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md --- ### 23-020 — First, figure out which professional series and level you belong to, then find the right application channels based on your employer type. Original title: 评职称先弄清自己在哪个系列、哪一级，再按单位性质找申报渠道 **Source text (English):** ### 20. First, figure out which professional series and level you belong to, then find the right application channels based on your employer type. - Cost: No cost involved. It takes about half an hour to look up the latest application guidelines for your province. - In plain terms: There are 27 professional series nationwide, each divided into junior, intermediate, and senior levels. Generally, you must progress through these levels one by one. Employees working for organizations must have their applications reviewed and publicly posted by their employer before submission. Those working for private firms can apply via local professional qualification service centers, talent agencies, or industry associations. Self-employed individuals should apply through the local human resources and social security department. - Benefit: A total of 27 professional series exist across China, covering fields such as economics, engineering, healthcare, and publishing. These are categorized into senior, intermediate, and junior levels. Order No. 40 issued by the Ministry of Human Resources and Social Security applies to enterprises, public institutions, social organizations, individual economic entities, and self-employed professionals alike. Applicants must generally advance step by step through these levels. Employers must review all submitted materials and publicly display them for at least five working days. Private firms and self-employed individuals may opt to have talent agencies handle the review, public posting, and recommendation processes. Local authorities are required to establish professional qualification service centers in science parks and high-tech zones; applications may also be accepted through talent agencies, industry associations, and professional societies. Eligible self-employed individuals may participate in evaluations organized by local human resources departments. Any documentation that can be verified online must not require additional certification. If any materials are missing, evaluators must clearly specify what is lacking in one single notice. Employees of private firms typically apply in the region where their employment contract is based. Those assigned to work elsewhere for at least one full year may apply at their temporary duty location. Retired personnel are ineligible to apply. Public sector employees currently under disciplinary action at or above the level of a reprimand cannot apply during that period (nationwide). - Evidence grade: A - Sources: Ministry of Human Resources and Social Security of China Order No. 40 (2019). Interim Provisions on the Management of Professional Title Evaluation. : Article 2, Article 13, Article 14, Article 15, Article 16, Article 17, Article 18; General Office of the Ministry of Human Resources and Social Security of China (2020). Notice on further improving the professional title work of private enterprises. : "Establish professional title application acceptance service points in entrepreneurial incubation bases, high-tech development zones, science and technology parks and other places with dense professional and technical talents, or through talent intermediary service agencies, federations of industry and commerce, industry associations and chambers of commerce, Social organizations such as societies accept applications for professional titles of professional and technical personnel from private enterprises. "If professional and technical personnel from private enterprises are assigned to work abroad for more than one consecutive year, they can apply for professional title review at the place of dispatch in accordance with relevant regulations." Xinhua News Agency (2024). Professional title review has reached its peak, how to check the information? What's new? : "my country has a total of 27 professional title series in economics, engineering, health, publishing, etc." "Eligible freelancers can apply to participate in the professional title review organized by the local Ministry of Human Resources and Social Security of China based on the principle of territoriality"; General Office of the Central Committee of the Communist Party of China, General Office of the State Council of China (2016). Opinions on deepening the reform of the professional title system. : "Thesis will not be used as a restrictive condition for evaluating applied talents", "There will be no unified requirements for foreign language and computer application ability examinations for professional titles", "Highly skilled talents who meet the conditions can participate in the professional and technical talent title review of the engineering series" and "Civil servants are not allowed to participate in the professional and technical talent title review" - Notes: No single nationwide list of required documents exists. Each professional series and province publishes its own annual application guidelines detailing necessary materials, deadlines, and performance criteria. Therefore, the first step is to search the official website of your provincial human resources department for the current year’s instructions. Publishing academic papers is no longer mandatory: a 2016 reform directive explicitly removed this requirement for practical professionals, and standardized language or computer proficiency tests are no longer mandatory either. Skilled technical workers may also qualify to apply for engineering-related professional titles. Government officials are prohibited from participating in such evaluations. **Original text (Chinese):** ### 20. 评职称先弄清自己在哪个系列、哪一级，再按单位性质找申报渠道 - 成本：不花钱。查一次本省当年的申报通知，半小时左右。 - 说人话：职称全国分 27 个系列，每个系列分初级、中级、高级。一般要一级一级往上报。在单位上班的，由单位审核、公示后往上报。在民营企业的，可以去职称申报受理服务点，或者找人才中介服务机构、行业协会申报。自由职业者报当地人社部门组织的评审。 - 收益：全国共设 27 个职称系列，比如经济、工程、卫生、出版。职称分高级、中级、初级三层。人社部令第 40 号适用于企业、事业单位、社会团体、个体经济组织，也适用于自由职业者。申报人一般要逐级申报。你所在单位要审核材料，并在单位内公示，公示期不少于 5 个工作日。民营企业和自由职业者，可以由人事代理机构等替你审核、公示、推荐。各地要在科技园区、高新区等地设职称申报受理服务点，也可以通过人才中介服务机构、行业协会商会、学会受理申报。符合条件的自由职业者，按属地参加当地人社部门组织的评审。能在网上核验的材料，不得要求你另外开证明。材料不齐的，评审方要一次性告诉你缺哪些。民营企业的人一般在劳动关系所在地申报。被派到外地连续干满一年的，可以在派驻地申报。离退休人员不能申报。事业单位工作人员受记过以上处分的，处分期间不能申报（全国） - 证据等级：A - 来源：人力资源和社会保障部令第 40 号 (2019). 职称评审管理暂行规定. ：第二条、第十三条、第十四条、第十五条、第十六条、第十七条、第十八条；人力资源社会保障部办公厅 (2020). 关于进一步做好民营企业职称工作的通知. ：「在专业技术人才密集的创业孵化基地、高新技术开发区、科技园区等地设立职称申报受理服务点，或通过人才中介服务机构、工商联、行业协会商会、学会等社会组织受理民营企业专业技术人才职称申报」「民营企业专业技术人才被派驻外地连续工作一年以上的，可按有关规定在派驻地申报职称评审」；新华社 (2024). 职称评审进入高峰，信息如何查？有何新变化？ ：「我国共设有经济、工程、卫生、出版等27个职称系列」「符合条件的自由职业者，可根据属地原则申报参加当地人社部门组织的职称评审」；中共中央办公厅、国务院办公厅 (2016). 关于深化职称制度改革的意见. ：「不将论文作为评价应用型人才的限制性条件」「对职称外语和计算机应用能力考试不作统一要求」「符合条件的高技能人才，可参加工程系列专业技术人才职称评审」「公务员不得参加专业技术人才职称评审」 - 备注：要准备哪些材料，全国没有统一清单。各系列、各省每年发申报通知，材料清单、申报时间和业绩条件都写在里面。所以第一步是在本省人社厅官网找当年的通知。论文不再是一律要有：2016 年的改革意见要求，不把论文当应用型人才的硬门槛，职称外语和计算机考试也不作统一要求。技术工人也有路：符合条件的高技能人才，可以参加工程系列的职称评审。公务员不能参加职称评审。 **Evidence:** A. No single nationwide list of required documents exists. Each professional series and province publishes its own annual application guidelines detailing necessary materials, deadlines, and performance criteria. Therefore, the first step is to search the official website of your provincial human resources department for the current year’s instructions. Publishing academic papers is no longer mandatory: a 2016 reform directive explicitly removed this requirement for practical professionals, and standardized language or computer proficiency tests are no longer mandatory either. Skilled technical workers may also qualify to apply for engineering-related professional titles. Government officials are prohibited from participating in such evaluations. **Source summary:** There are 27 professional series nationwide, each divided into junior, intermediate, and senior levels. Generally, you must progress through these levels one by one. Employees working for organizations must have their applications reviewed and publicly posted by their employer before submission. Those working for private firms can apply via local professional qualification service centers, talent agencies, or industry associations. Self-employed individuals should apply through the local human resources and social security department. **Low-ROI detour:** Move “First, figure out which professional series and level you belong to, then find the right application channels based on your employer type.” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “There are 27 professional series nationwide, each divided into junior, intermediate, and senior levels. Generally, you must progress through these levels one by one. Employees working for organizations must have their applications reviewed and publicly posted by their employer before submission. Those working for private firms can apply via local professional qualification service centers, talent agencies, or industry associations. Self-employed individuals should apply through the local human resources and social security department.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [人力资源和社会保障部令第 40 号 (2019). 职称评审管理暂行规定.](https://www.gov.cn/gongbao/content/2019/content_5437137.htm); [人力资源社会保障部办公厅 (2020). 关于进一步做好民营企业职称工作的通知.](https://www.gov.cn/zhengce/zhengceku/2020-03/03/content_5486340.htm); [新华社 (2024). 职称评审进入高峰，信息如何查？有何新变化？](https://www.gov.cn/zhengce/202410/content_6978917.htm); [中共中央办公厅、国务院办公厅 (2016). 关于深化职称制度改革的意见.](https://www.gov.cn/gongbao/content/2017/content_5163445.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md --- ### 23-021 — Entry- and intermediate-level accounting titles are earned via a national unified exam; first check your education level and work experience to see if you qualify. Original title: 会计这类初级、中级职称靠全国统考拿，先对照学历和工作年限去报名 **Source text (English):** ### 21. Entry- and intermediate-level accounting titles are earned via a national unified exam; first check your education level and work experience to see if you qualify. - Cost: Registration fees vary by province. Preparing for the exam requires several months of part-time study. - In plain terms: Many entry- and intermediate-level professional titles are awarded solely through exams; passing the test is enough, with no additional evaluation needed. Accounting falls under this category: an assistant accountant must have at least a high school diploma, while a full accountant requires a bachelor’s degree plus four years of accounting work experience, or an associate degree plus five years. Those who already hold certain professional certifications may also be recognized as meeting the corresponding title requirements. - Benefit: A 2016 reform directive states that for professional fields where entry- and intermediate-level titles rely on a national exam, no further evaluation or certification is required. In areas where professional titles and qualifications are closely linked, earning a qualification automatically grants the corresponding title and can serve as a prerequisite for advancing to a higher level. Accounting is a prime example: assistant accountants and accountants are selected via a nationwide exam. Senior accountants undergo both an exam and evaluation, while top-level titles are awarded solely through evaluation. Qualification criteria are as follows: Assistant accountants must have at least a high school diploma, including vocational, technical, or secondary specialized education. Accountants must hold a doctorate; or a master’s degree plus one year of accounting experience; or a second bachelor’s degree, graduate diploma, or equivalent plus two years of experience; or a bachelor’s degree plus four years of experience; or an associate degree plus five years of experience. Those with a master’s or doctorate in accounting may be exempt from the Financial Management exam portion when applying for accountant status. - Evidence grade: A - Sources: General Office of the CPC Central Committee, State Council of China (2016). Opinions on Deepening the Reform of the Professional Title System. : "Professional and technical talents who have obtained professional qualifications can be deemed to have the corresponding series and level of professional titles, and can be used as a condition for applying for a higher-level professional title. Junior, Majors for which intermediate professional titles are subject to a unified national examination will no longer be subject to corresponding professional title review or recognition. "; Ministry of Human Resources and Social Security of China, Ministry of Finance (2019). Guidance on deepening the reform of the professional title system for accounting personnel. : "Assistant Accountant, Accountants implement a national unified accounting professional and technical qualification examination. "Senior accountants adopt a combination of examination and review, and senior accountants generally adopt an review method"; et al. (2024). Notice on the work related to the connection between accounting professional degrees and accounting professional and technical qualifications. - Notes: To determine whether your professional series relies on exams, evaluations, or a mix of both, consult the relevant “Guiding Opinions on Deepening Reforms of [Series] Professional Title Systems.” These documents were issued by the Ministry of Human Resources and Social Security and sector-specific authorities; they can be found in the policy archives on the Chinese Government website. Exact registration dates and exam subjects are listed in each year’s official exam announcements. Civil servants may take the accounting exam but are not eligible to apply for accounting title evaluations. **Original text (Chinese):** ### 21. 会计这类初级、中级职称靠全国统考拿，先对照学历和工作年限去报名 - 成本：报名费按各省标准交。备考要占几个月的业余时间。 - 说人话：有些系列的初级、中级职称是考出来的，考过就算，不再另外评审。会计就是这样：助理会计师要高中以上学历，会计师要本科干满 4 年会计、大专满 5 年。已经拿到某些职业资格的，也可能直接算作有相应职称。 - 收益：2016 年的改革意见规定，初级、中级职称实行全国统一考试的专业，不再进行相应的评审或认定。在职称和职业资格密切相关的领域，取得职业资格就可以认定具备相应职称，还可以作为申报高一级的条件。以会计为例。助理会计师和会计师实行全国统一考试。高级会计师考试和评审结合，正高级一般只评审。报考条件如下。助理会计师：高中毕业以上学历，含中专、职高、技校。会计师：博士学位；或硕士学位、干会计满 1 年；或第二学士学位、研究生班毕业、干满 2 年；或本科、干满 4 年；或大专、干满 5 年。有会计硕士、会计博士专业学位的，考会计师可以免考《财务管理》（全国） - 证据等级：A - 来源：中共中央办公厅、国务院办公厅 (2016). 关于深化职称制度改革的意见. ：「专业技术人才取得职业资格即可认定其具备相应系列和层级的职称，并可作为申报高一级职称的条件。初级、中级职称实行全国统一考试的专业不再进行相应的职称评审或认定。」；人力资源社会保障部、财政部 (2019). 关于深化会计人员职称制度改革的指导意见. ：「助理会计师、会计师实行全国统一的会计专业技术资格考试」「高级会计师采取考试与评审相结合方式，正高级会计师一般采取评审方式」；财政部等 (2024). 关于做好会计专业学位与会计专业技术资格衔接有关工作的通知. - 备注：你的系列是考、是评，还是考评结合，看该系列那份「深化××职称制度改革的指导意见」。人社部和各行业主管部门分系列发过，在中国政府网政策文件库能搜到。考试的报名时间和科目，以当年的考试公告为准。公务员可以参加会计考试，但不能参加会计职称评审。 **Evidence:** A. To determine whether your professional series relies on exams, evaluations, or a mix of both, consult the relevant “Guiding Opinions on Deepening Reforms of [Series] Professional Title Systems.” These documents were issued by the Ministry of Human Resources and Social Security and sector-specific authorities; they can be found in the policy archives on the Chinese Government website. Exact registration dates and exam subjects are listed in each year’s official exam announcements. Civil servants may take the accounting exam but are not eligible to apply for accounting title evaluations. **Source summary:** Many entry- and intermediate-level professional titles are awarded solely through exams; passing the test is enough, with no additional evaluation needed. Accounting falls under this category: an assistant accountant must have at least a high school diploma, while a full accountant requires a bachelor’s degree plus four years of accounting work experience, or an associate degree plus five years. Those who already hold certain professional certifications may also be recognized as meeting the corresponding title requirements. **Low-ROI detour:** Move “Entry- and intermediate-level accounting titles are earned via a national unified exam; first check your education level and work experience to see if you qualify.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Many entry- and intermediate-level professional titles are awarded solely through exams; passing the test is enough, with no additional evaluation needed. Accounting falls under this category: an assistant accountant must have at least a high school diploma, while a full accountant requires a bachelor’s degree plus four years of accounting work experience, or an associate degree plus five years. Those who already hold certain professional certifications may also be recognized as meeting the corresponding title requirements.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [中共中央办公厅、国务院办公厅 (2016). 关于深化职称制度改革的意见.](https://www.gov.cn/gongbao/content/2017/content_5163445.htm); [人力资源社会保障部、财政部 (2019). 关于深化会计人员职称制度改革的指导意见.](https://www.gov.cn/zhengce/zhengceku/2019-09/27/content_5433803.htm); [财政部等 (2024). 关于做好会计专业学位与会计专业技术资格衔接有关工作的通知.](https://www.gov.cn/zhengce/zhengceku/202405/content_6952602.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md --- ### 23-022 — Don’t hire agents to handle evaluations, don’t pay for ghostwritten papers, and don’t falsify any application materials: any proven violations will result in immediate revocation of your professional title and a 3-year entry in your integrity record. Original title: 别找中介代评、别买论文代写、别在材料上造假：查实就撤销职称，记诚信档案 3 年 **Source text (English):** ### 22. Don’t hire agents to handle evaluations, don’t pay for ghostwritten papers, and don’t falsify any application materials: any proven violations will result in immediate revocation of your professional title and a 3-year entry in your integrity record. - Cost: No direct monetary cost. The real challenge is resisting tempting ads promising “guaranteed approval for a fee.” - In plain terms: Any professional title obtained through fake materials, ghostwritten papers, or plagiarized work will be revoked upon verification. A record of this misconduct stays on file for 3 years and is shared with the national credit database. If you sign a commitment statement during application and later prove it to be false, you will be barred from applying for any title for 3 years. Labor and social security authorities also actively crack down on agents that make false claims, pose as official evaluators, or sell counterfeit certificates. - Benefit: As stipulated in Order No. 40 issued by the Ministry of Human Resources and Social Security, anyone found to have submitted false materials, plagiarized others’ work or academic achievements, or obtained a professional title through any other improper means will have their title revoked. This violation is also logged into the professional title evaluation integrity database and shared with the national credit information platform for a 3-year period. The 2024 regulatory guidelines specifically list several prohibited acts by applicants: making false commitments, fabricating personal information, commissioning ghostwritten papers, falsifying work achievements, and seeking special treatment via personal connections. Applicants must sign a personal commitment statement; failure to honor this agreement results in a 3-year ban on all future applications. Labor and social security authorities collaborate with public security, internet regulatory, and market supervision agencies to investigate and penalize agents that run fake websites, make misleading claims, use contract traps, pose as official evaluators, or sell counterfeit certificates. In cases where violations are severe enough to constitute a crime, relevant parties will be handed over to judicial authorities for prosecution (nationwide). - Evidence grade: A - Sources: Ministry of Human Resources and Social Security of China Order No. 40 (2019). Interim Provisions on the Management of Professional Title Review. : Article 39; Ministry of Human Resources and Social Security of China (2024). Interim Measures on the Management of Professional Title Review. : Article 5, Article 15, Article 17, Article 27; General Office of Ministry of Human Resources and Social Security of China (2022). Notice on further improving professional title evaluation work. : "For unregistered professional title review committees, the review results will not be included in the national professional title review information query and verification system"; Xinhua News Agency (2024). Professional title review has reached its peak, how to check information? What's new? : "You can log in through www.12333.gov.cn web page, mobile 12333 client, Ministry of Human Resources and Social Security of China portal website, "Ministry of Human Resources and Social Security of China" WeChat official account and other channels" - Notes: A simple way to tell legitimate evaluations from fraudulent ones: any officially awarded professional title can be verified via the National Professional Title Evaluation Information Query Platform, accessible through the 12333 website, its mobile app, or the official Ministry of Human Resources and Social Security site. Titles issued by unregistered evaluation committees cannot be found in this system at all. Therefore, any agent or service that guarantees “100% approval”, claims you don’t need to attend any evaluation process, or promises you can use a title even if it does not appear in official records is almost certainly untrustworthy. The main beneficiaries of these rules are applicants themselves, as they protect them from the serious consequences of title revocation and a 3-year negative credit record. **Original text (Chinese):** ### 22. 别找中介代评、别买论文代写、别在材料上造假：查实就撤销职称，记诚信档案 3 年 - 成本：不花钱。难在忍住「花钱包过」的广告。 - 说人话：用假材料、代写论文、剽窃成果拿到的职称，查实就撤销。失信记录要记 3 年，还进全国信用平台。申报时签的承诺书不实，3 年内不能再申报。人社部门还专门查处中介的虚假宣传、假冒评审和假证。 - 收益：人社部令第 40 号规定，提供虚假材料、剽窃他人作品和学术成果，或者用其他不正当手段取得职称的，撤销职称。同时记入职称评审诚信档案库，纳入全国信用信息共享平台，记录期限 3 年。2024 年的监管办法点名了申报人的几类违规：虚假承诺和伪造信息，论文造假代写，业绩造假，说情打招呼。申报时要签个人承诺书，承诺不实的，3 年内不得申报。人社部门会同公安、网信、市场监管查处中介的虚假网站、虚假宣传、合同陷阱、假冒评审和假证。情节严重涉嫌犯罪的，移送有关机关处理（全国） - 证据等级：A - 来源：人力资源和社会保障部令第 40 号 (2019). 职称评审管理暂行规定. ：第三十九条；人力资源社会保障部 (2024). 职称评审监管暂行办法. ：第五条、第十五条、第十七条、第二十七条；人力资源社会保障部办公厅 (2022). 关于进一步做好职称评审工作的通知. ：「未经备案的职称评审委员会，评审结果不纳入全国职称评审信息查询验证系统」；新华社 (2024). 职称评审进入高峰，信息如何查？有何新变化？ ：「大家可通过www.12333.gov.cn网页、手机12333客户端、人力资源社会保障部门户网站、“人力资源和社会保障部”微信公众号等多种渠道进行登录」 - 备注：辨真假有个办法：正规评审出来的职称，能在全国职称评审信息查询平台查到。入口是 12333 网站、12333 手机客户端和人社部官网。没经过备案的评审委员会评出来的，这个系统里查不到。所以承诺「包过」「不用本人参加」「证书查不到也能用」的，基本可以判定有问题。受益人主要是自己，收益量级按「避免撤销职称和 3 年失信记录」判。 **Evidence:** A. A simple way to tell legitimate evaluations from fraudulent ones: any officially awarded professional title can be verified via the National Professional Title Evaluation Information Query Platform, accessible through the 12333 website, its mobile app, or the official Ministry of Human Resources and Social Security site. Titles issued by unregistered evaluation committees cannot be found in this system at all. Therefore, any agent or service that guarantees “100% approval”, claims you don’t need to attend any evaluation process, or promises you can use a title even if it does not appear in official records is almost certainly untrustworthy. The main beneficiaries of these rules are applicants themselves, as they protect them from the serious consequences of title revocation and a 3-year negative credit record. **Source summary:** Any professional title obtained through fake materials, ghostwritten papers, or plagiarized work will be revoked upon verification. A record of this misconduct stays on file for 3 years and is shared with the national credit database. If you sign a commitment statement during application and later prove it to be false, you will be barred from applying for any title for 3 years. Labor and social security authorities also actively crack down on agents that make false claims, pose as official evaluators, or sell counterfeit certificates. **Low-ROI detour:** Move “Don’t hire agents to handle evaluations, don’t pay for ghostwritten papers, and don’t falsify any application materials: any proven violations will result in immediate revocation of your professional title and a 3-year entry in your integrity record.” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Any professional title obtained through fake materials, ghostwritten papers, or plagiarized work will be revoked upon verification. A record of this misconduct stays on file for 3 years and is shared with the national credit database. If you sign a commitment statement during application and later prove it to be false, you will be barred from applying for any title for 3 years. Labor and social security authorities also actively crack down on agents that make false claims, pose as official evaluators, or sell counterfeit certificates.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [人力资源和社会保障部令第 40 号 (2019). 职称评审管理暂行规定.](https://www.gov.cn/gongbao/content/2019/content_5437137.htm); [人力资源社会保障部 (2024). 职称评审监管暂行办法.](https://www.gov.cn/zhengce/zhengceku/202408/content_6969436.htm); [人力资源社会保障部办公厅 (2022). 关于进一步做好职称评审工作的通知.](https://www.gov.cn/zhengce/zhengceku/2022-12/24/content_5733407.htm); [新华社 (2024). 职称评审进入高峰，信息如何查？有何新变化？](https://www.gov.cn/zhengce/202410/content_6978917.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md --- ### 23-023 — Having a professional title doesn’t automatically mean a pay raise: first find out whether your employer uses a post‑based quota for evaluation and hiring, or if getting the title doesn’t guarantee a post or raise. Original title: 拿到职称不等于涨工资：先问清单位是按岗位比例评聘，还是评了不一定聘 **Source text (English):** ### 23. Having a professional title doesn’t automatically mean a pay raise: first find out whether your employer uses a post‑based quota for evaluation and hiring, or if getting the title doesn’t guarantee a post or raise. - Cost: No cost at all. Just ask your HR department once. - In plain terms: Professional titles serve as the basis for hiring, performance reviews, and promotions, but earning a title and actually being assigned to a corresponding post are two different things. In public institutions, titles are usually awarded within a set post‑ratio, and most people who earn them do get hired. Organizations without post‑based management can separate evaluation from hiring; in such cases, earning a title doesn’t guarantee a post or higher pay. When moving to another organization or region, you may need to re‑evaluate or re‑confirm your title. - Benefit: Article 2 of Ministry of Human Resources and Social Security Order No. 40 states that professional title evaluation results are key references for hiring, performance reviews, and promotions of technical professionals. A 2016 reform guideline specifies that public institutions using post‑based management conduct evaluations within their post‑ratio framework, while organizations without such management — as well as professions with broad applicability and emerging occupations — may separate evaluation from hiring. When technical professionals transfer across regions or employers, their titles must be re‑evaluated or confirmed according to administrative authority, unless otherwise stipulated by national regulations (nationwide). - Evidence grade: B - Sources: Ministry of Human Resources and Social Security of China Order No. 40 (2019). Interim Provisions on the Management of Professional Title Evaluation. : Article 2, Article 29; General Office of the CPC Central Committee, State Council of China (2016). Opinions on Deepening the Reform of the Professional Title System. : "For public institutions that fully implement job management and where the academic and technical levels of professional and technical personnel are closely related to job responsibilities, professional title reviews should generally be carried out within the proportion of the job structure. For units that do not implement job management, as well as professional title series and emerging occupations that are highly versatile and widely distributed in various social organizations, separate evaluation and employment methods can be used." - Notes: The evidence grade is B because the documents describe how evaluation and hiring relate to each other, but they provide no nationwide figures on how much pay rises after earning a title. What you can do: in public institutions and state‑owned enterprises, ask HR about available post openings and hiring rules; in private firms, ask the owner whether the certificate is recognized and whether it brings a pay increase. **Original text (Chinese):** ### 23. 拿到职称不等于涨工资：先问清单位是按岗位比例评聘，还是评了不一定聘 - 成本：不花钱。问一次单位人事部门就行。 - 说人话：职称是聘用、考核、晋升的依据，但评上和聘上是两回事。事业单位一般在岗位比例内评，评上多半能聘。不实行岗位管理的单位可以评聘分开，评上了单位不一定给对应的岗位和工资。换单位、换地方后，职称可能要重新评或者确认。 - 收益：人社部令第 40 号第二条：职称评审结果是专业技术人才聘用、考核、晋升等的重要依据。2016 年的改革意见规定，全面实行岗位管理的事业单位，一般在岗位结构比例内开展职称评审。不实行岗位管理的单位，以及通用性强的系列和新兴职业，可以评聘分开。专业技术人才跨地区、跨单位流动时，职称按管理权限重新评审或者确认，国家另有规定的除外（全国） - 证据等级：B - 来源：人力资源和社会保障部令第 40 号 (2019). 职称评审管理暂行规定. ：第二条、第二十九条；中共中央办公厅、国务院办公厅 (2016). 关于深化职称制度改革的意见. ：「对于全面实行岗位管理、专业技术人才学术技术水平与岗位职责密切相关的事业单位，一般应在岗位结构比例内开展职称评审。对于不实行岗位管理的单位，以及通用性强、广泛分布在各社会组织的职称系列和新兴职业，可采用评聘分开方式。」 - 备注：证据等级定 B，是因为文件只写了评聘怎么衔接，没有全国统一的「评上涨多少」的数字。能照着做的是：在事业单位和国企，先问人事部门本单位的岗位空缺和聘任规则。在私企，先问老板这张证认不认、加不加钱。 **Evidence:** B. The evidence grade is B because the documents describe how evaluation and hiring relate to each other, but they provide no nationwide figures on how much pay rises after earning a title. What you can do: in public institutions and state‑owned enterprises, ask HR about available post openings and hiring rules; in private firms, ask the owner whether the certificate is recognized and whether it brings a pay increase. **Source summary:** Professional titles serve as the basis for hiring, performance reviews, and promotions, but earning a title and actually being assigned to a corresponding post are two different things. In public institutions, titles are usually awarded within a set post‑ratio, and most people who earn them do get hired. Organizations without post‑based management can separate evaluation from hiring; in such cases, earning a title doesn’t guarantee a post or higher pay. When moving to another organization or region, you may need to re‑evaluate or re‑confirm your title. **Low-ROI detour:** Move “Having a professional title doesn’t automatically mean a pay raise: first find out whether your employer uses a post‑based quota for evaluation and hiring, or if getting the title doesn’t guarantee a post or raise.” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Professional titles serve as the basis for hiring, performance reviews, and promotions, but earning a title and actually being assigned to a corresponding post are two different things. In public institutions, titles are usually awarded within a set post‑ratio, and most people who earn them do get hired. Organizations without post‑based management can separate evaluation from hiring; in such cases, earning a title doesn’t guarantee a post or higher pay. When moving to another organization or region, you may need to re‑evaluate or re‑confirm your title.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [人力资源和社会保障部令第 40 号 (2019). 职称评审管理暂行规定.](https://www.gov.cn/gongbao/content/2019/content_5437137.htm); [中共中央办公厅、国务院办公厅 (2016). 关于深化职称制度改革的意见.](https://www.gov.cn/gongbao/content/2017/content_5163445.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md --- ## 24. Navigating Healthcare Original chapter title: 看病：怎么少花钱少走弯路 [← 回总目录](../README.md) 口径：金钱与时间。这一节讲看病本身怎么走：先去哪家医院，怎么往上转，钱能少花在哪。另外讲急诊怎么排队，重伤治完之后要做哪些鉴定、办哪些证。能领什么待遇见第 7 节。慢性病长期怎么管见第 16 节。急症现场先做什么见第 13 节。 本节主要依据国务院办公厅 2026 年 4 月印发的《关于加快建设分级诊疗体系的若干措施》。分级诊疗就是按病情轻重决定先去哪一级医院。这份文件把「去基层」和「省钱」直接挂上了钩。但各地落地进度不同，正文写的是国家层面的规则。具体到你所在的统筹地区，要以当地医保和卫健部门的说法为准。统筹地区就是你的医保参保地，通常是一个市。 ### 24-001 — For common illnesses, patients should first visit community clinics; referrals then proceed stepwise to larger hospitals, after which the hospital deductible is calculated only once. Original title: 常见病先在社区看，经基层逐级转诊上去，住院起付线接着算 **Source text (English):** ### 1. For common illnesses, patients should first visit community clinics; referrals then proceed stepwise to larger hospitals, after which the hospital deductible is calculated only once. - Cost: No expense is required. You must first make a trip to a community clinic. The hard part is resisting the urge to book an appointment with a specialist right away. - In plain terms: Start by going to a community clinic, which will then refer you to a larger hospital for inpatient care. The amount you pay out-of-pocket at the start is counted only once. If you go directly to a tertiary hospital for admission and later return to a community clinic for recovery, you might have to pay that amount twice. However, if a larger hospital refers you back to a community clinic for continued treatment, the deductible is not recalculated for the same condition during that period. - Benefit: Insured patients who follow this stepwise referral process can have their hospital deductible accumulated across multiple facilities. The deductible represents the portion of each hospitalization you must pay personally before insurance coverage kicks in. Accumulation means that the total paid at both the community clinic and the larger hospital counts as a single deductible amount, so you do not have to pay it again. For patients transferred from a larger hospital back to a community clinic, no additional deductible is applied for the same illness during that timeframe. - Evidence grade: A - Sources: General Office of the State Council of China (2026). Several measures to speed up the construction of a hierarchical diagnosis and treatment system. : "For insured patients who are referred step by step by primary medical and health institutions in the coordinated area, the hospitalization deductible line at the higher-level hospital can be calculated continuously; For inpatients transferred from higher-level hospitals to grassroots medical and health institutions, there will no longer be a separate hospitalization deductible within the same disease cycle. " - Notes: The deductible is the amount you pay out-of-pocket per hospitalization before insurance begins to reimburse costs. If you go directly to a tertiary hospital for admission and later return to a community clinic for recovery, you may end up paying this amount twice. Following the proper referral pathway ensures it is calculated only once. Specific referral rules are determined individually by each province, city, and medical consortium. Be sure to ask your community clinic about these rules before seeking care. **Original text (Chinese):** ### 1. 常见病先在社区看，经基层逐级转诊上去，住院起付线接着算 - 成本：不花钱。要先去一趟社区。难在忍住不直接去挂专家号。 - 说人话：先去社区，再由社区转到大医院住院，自己先掏的那一段钱只算一次。自己直接跑去三级医院住院、之后再转回社区康复，这段钱可能要掏两回。由大医院转回社区接着住的，同一个病这段时间里也不再重算一次。 - 收益：经基层逐级转诊的参保患者，在上级医院的住院起付线可以连续计算。起付线就是每次住院自己先掏、掏够了医保才开始报的那一段。连续计算的意思是前后两家医院合起来只算一次，不用重新掏一遍。由上级医院下转回基层的住院患者，同一疾病周期内不再另设起付线 - 证据等级：A - 来源：国务院办公厅 (2026). 关于加快建设分级诊疗体系的若干措施. ：「统筹地区内经基层医疗卫生机构逐级转诊的参保患者，在上级医院的住院起付线可连续计算；由上级医院下转至基层医疗卫生机构的住院患者，同一疾病周期内不再另设住院起付线。」 - 备注：自己直接跑去三级医院住院，再转回基层康复，这段钱可能要掏两次，走转诊只算一次。转诊规则由各省、各市和医联体分别制定，去之前先问一下社区。稳定期的慢病别再去大医院开药：大医院的这类普通门诊会逐步减掉，社区一次能开 12 周的药，见第 16 节第 5 条（社区一次开到 12 周的药）。 **Evidence:** A. The deductible is the amount you pay out-of-pocket per hospitalization before insurance begins to reimburse costs. If you go directly to a tertiary hospital for admission and later return to a community clinic for recovery, you may end up paying this amount twice. Following the proper referral pathway ensures it is calculated only once. Specific referral rules are determined individually by each province, city, and medical consortium. Be sure to ask your community clinic about these rules before seeking care. **Source summary:** Start by going to a community clinic, which will then refer you to a larger hospital for inpatient care. The amount you pay out-of-pocket at the start is counted only once. If you go directly to a tertiary hospital for admission and later return to a community clinic for recovery, you might have to pay that amount twice. However, if a larger hospital refers you back to a community clinic for continued treatment, the deductible is not recalculated for the same condition during that period. **Low-ROI detour:** Move “For common illnesses, patients should first visit community clinics; referrals then proceed stepwise to larger hospitals, after which the hospital deductible is calculated only once.” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Start by going to a community clinic, which will then refer you to a larger hospital for inpatient care. The amount you pay out-of-pocket at the start is counted only once. If you go directly to a tertiary hospital for admission and later return to a community clinic for recovery, you might have to pay that amount twice. However, if a larger hospital refers you back to a community clinic for continued treatment, the deductible is not recalculated for the same condition during that period.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 16-005 **Source links:** [国务院办公厅 (2026). 关于加快建设分级诊疗体系的若干措施.](https://www.gov.cn/zhengce/zhengceku/202604/content_7065031.htm); 由上级医院下转至基层医疗卫生机构的住院患者，同一疾病周期内不再另设住院起付线。」 **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/24-%E7%9C%8B%E7%97%85.md --- ### 24-002 — Within the same medical insurance region, the lower the hospital level, the higher the reimbursement rate — the difference is roughly 10 percentage points. Original title: 同一个统筹地区（医保参保地）里，级别越低报销比例越高，差距约 10 个百分点 **Source text (English):** ### 2. Within the same medical insurance region, the lower the hospital level, the higher the reimbursement rate — the difference is roughly 10 percentage points. - Cost: No direct cost involved. The real challenge is resisting the urge to go to a larger hospital. - In plain terms: For the same hospitalization bill, the lower the hospital level, the more you get reimbursed. Regions are required to set reimbursement rates that differ by about 10 percentage points between each successive level. Choosing a larger hospital when a community clinic can handle the case means you’ll have to pay roughly 10% more out of pocket. Newly allocated medical insurance funds also favor primary‑care facilities. - Benefit: Policies mandate that reimbursement rates for inpatient care differ by roughly 10 percentage points across hospital levels. Consequently, for the same expenses, each step up to a higher‑level hospital results in about a 10% increase in personal costs. New annual medical‑insurance allocations likewise prioritize grassroots healthcare providers. - Evidence grade: A - Sources: General Office of State Council of China (2026). Several measures to accelerate the construction of a hierarchical diagnosis and treatment system. : "According to local conditions, the hospitalization reimbursement levels of insured persons at different levels of medical and health institutions should be appropriately widened. In principle, the gap in the hospitalization reimbursement ratios of medical and health institutions in the region should be gradually widened by about 10 percentage points." "Where conditions permit, the outpatient reimbursement levels of insured persons at different levels of medical and health institutions can be increased as appropriate according to the guidance of hierarchical diagnosis and treatment." - Notes: For the same hospitalization bill, the out‑of‑pocket difference between a community clinic and a tertiary hospital can reach several thousand yuan. This guideline does not suggest that every condition should be treated at a community level; rather, it advises seeking care at lower‑level facilities whenever possible. 〔10000〕 〔10000〕 〔3000〕 〔3000〕 〔80〕 〔80〕 〔70〕 〔70〕 〔1000〕 **Original text (Chinese):** ### 2. 同一个统筹地区（医保参保地）里，级别越低报销比例越高，差距约 10 个百分点 - 成本：不花钱。难在忍住不往大医院跑。 - 说人话：同一笔住院费，医院级别越低，报销报得越多。各地要把档次拉开，每往上一级差十个百分点左右。比如 1 万元住院费，报销从八成降到七成，自己掏的就从 2000 元变成 3000 元。新增的医保基金也往基层倾斜。 - 收益：文件要求各地拉开不同等级医疗机构的住院报销水平，原则上逐级差 10 个百分点左右。按这个差距，同一笔住院费每往上跑一级医院，自己多掏的大约是这笔可报销费用的 10%。比如 1 万元可报销的住院费，报销比例从 80% 降到 70%，自己掏的从 2000 元变成 3000 元。多掏的 1000 元是总费用的一成，但比原来自己掏的多了一半。各地实际比例不同，起付线和封顶线也会让差额变化，这里只是按文件的 10 个百分点算的示意。年度新增医保基金也向基层倾斜 - 证据等级：A - 来源：国务院办公厅 (2026). 关于加快建设分级诊疗体系的若干措施. ：「因地制宜适当拉开参保人员在不同等级医疗卫生机构的住院报销水平，原则上统筹地区内医疗卫生机构住院报销比例逐级拉开10个百分点左右的差距。」「具备条件的地方，可按分级诊疗导向酌情拉开参保人员在不同等级医疗卫生机构的门诊报销水平。」 - 备注：同一笔住院费，在基层和在三级医院，自己掏的差额可能是几千元。能在基层办完的病别往上跑，并不是什么病都要在社区看。 **Evidence:** A. For the same hospitalization bill, the out‑of‑pocket difference between a community clinic and a tertiary hospital can reach several thousand yuan. This guideline does not suggest that every condition should be treated at a community level; rather, it advises seeking care at lower‑level facilities whenever possible. 〔10000〕 〔10000〕 〔3000〕 〔3000〕 〔80〕 〔80〕 〔70〕 〔70〕 〔1000〕 **Source summary:** For the same hospitalization bill, the lower the hospital level, the more you get reimbursed. Regions are required to set reimbursement rates that differ by about 10 percentage points between each successive level. Choosing a larger hospital when a community clinic can handle the case means you’ll have to pay roughly 10% more out of pocket. Newly allocated medical insurance funds also favor primary‑care facilities. **Low-ROI detour:** Move “Within the same medical insurance region, the lower the hospital level, the higher the reimbursement rate — the difference is roughly 10 percentage points.” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “For the same hospitalization bill, the lower the hospital level, the more you get reimbursed. Regions are required to set reimbursement rates that differ by about 10 percentage points between each successive level. Choosing a larger hospital when a community clinic can handle the case means you’ll have to pay roughly 10% more out of pocket. Newly allocated medical insurance funds also favor primary‑care facilities.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国务院办公厅 (2026). 关于加快建设分级诊疗体系的若干措施.](https://www.gov.cn/zhengce/zhengceku/202604/content_7065031.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/24-%E7%9C%8B%E7%97%85.md --- ### 24-003 — Go to a major hospital via a referral from a local clinic or the hospital’s referral center — don’t turn to scalpers. Original title: 要去大医院，走基层转诊或者医院的转诊中心，别找号贩子 **Source text (English):** ### 3. Go to a major hospital via a referral from a local clinic or the hospital’s referral center — don’t turn to scalpers. - Cost: No direct cost, but an extra referral step is required. - In plain terms: Major hospitals must set aside a portion of appointments and beds specifically for patients referred from local clinics. They must also establish a referral center or designate a dedicated department to handle referrals — this requirement will be fully implemented by 2027. Not being able to book a slot online does not mean there is no way in. Scalpers charge exorbitant fees and may even route you to the wrong department. - Benefit: Lead hospitals in tightly integrated medical networks must reserve a specific share of appointments and beds for patients referred from local clinics, and promptly admit them. Such networks consist of multiple hospitals and community health centers working together. In other words, there is a separate pool of appointments and beds reserved for referred patients, separate from the general booking pool. All hospitals must set up referral centers or assign a dedicated department by 2027. - Evidence grade: A - Sources: General Office of State Council of China (2026). Several measures to accelerate the construction of a hierarchical diagnosis and treatment system. : "The leading hospital must reserve a certain proportion of numbers and beds for grassroots medical and health institutions, and promptly receive patients referred from the grassroots level." "Medical institutions must strengthen the unified management of referral services, set up referral centers or designate fixed departments to undertake patient referral services, and achieve full coverage by 2027." - Notes: The reserved appointments and beds are specifically meant for referred patients. Failing to book online does not mean there is no way in. Using scalpers is not only costly but may also lead to being assigned to the wrong department. If you cannot locate the referral center, call the hospital’s service line for help. **Original text (Chinese):** ### 3. 要去大医院，走基层转诊或者医院的转诊中心，别找号贩子 - 成本：不花钱。要多办一道转诊手续。 - 说人话：大医院要留出一部分号和床位，专门给从基层转来的人。医院还要设转诊中心，或者指定一个固定部门专管转诊，2027 年全覆盖。挂不到号不等于没有路。号贩子的号除了贵，还可能把你送进不对口的科室。 - 收益：紧密型医联体的牵头医院，要为基层预留一定比例的号源和床位，并及时接诊经基层转诊的患者。紧密型医联体就是几家医院和社区卫生机构绑在一起协作的一组机构。所以从社区转上去有单独的号和床，不和大厅里抢号的人挤在一起。医疗机构要设转诊中心或指定固定部门，到 2027 年实现全覆盖 - 证据等级：A - 来源：国务院办公厅 (2026). 关于加快建设分级诊疗体系的若干措施. ：「牵头医院要为基层医疗卫生机构预留一定比例的号源和床位，并及时接诊经基层转诊患者。」「医疗机构要强化转诊服务统一管理，设立转诊中心或指定固定部门承担患者转诊服务工作，到2027年实现全覆盖。」 - 备注：预留号源是专门留给转诊患者的，抢不到号可以走转诊。找号贩子除了贵，还可能让你落到不对口的科室。找不到转诊中心，就打医院的服务电话问。 **Evidence:** A. The reserved appointments and beds are specifically meant for referred patients. Failing to book online does not mean there is no way in. Using scalpers is not only costly but may also lead to being assigned to the wrong department. If you cannot locate the referral center, call the hospital’s service line for help. **Source summary:** Major hospitals must set aside a portion of appointments and beds specifically for patients referred from local clinics. They must also establish a referral center or designate a dedicated department to handle referrals — this requirement will be fully implemented by 2027. Not being able to book a slot online does not mean there is no way in. Scalpers charge exorbitant fees and may even route you to the wrong department. **Low-ROI detour:** Move “Go to a major hospital via a referral from a local clinic or the hospital’s referral center — don’t turn to scalpers.” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Major hospitals must set aside a portion of appointments and beds specifically for patients referred from local clinics. They must also establish a referral center or designate a dedicated department to handle referrals — this requirement will be fully implemented by 2027. Not being able to book a slot online does not mean there is no way in. Scalpers charge exorbitant fees and may even route you to the wrong department.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国务院办公厅 (2026). 关于加快建设分级诊疗体系的若干措施.](https://www.gov.cn/zhengce/zhengceku/202604/content_7065031.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/24-%E7%9C%8B%E7%97%85.md --- ### 24-004 — Before seeking medical care outside your home province, ask locally first — the need for such care should ideally be assessed by an associate chief physician or higher. Original title: 跨省异地就医之前先在本地问一句，必要性原则上要副主任医师以上评估 **Source text (English):** ### 4. Before seeking medical care outside your home province, ask locally first — the need for such care should ideally be assessed by an associate chief physician or higher. - Cost: No cost involved. It simply requires asking a few extra questions beforehand. - In plain terms: Whether a patient needs to travel elsewhere for treatment should, in principle, be evaluated by doctors holding the rank of associate chief physician or above at secondary or tertiary hospitals. Reimbursement rates for temporary out-of-area treatment differ from those offered at local hospitals of comparable level; exact terms depend on local regulations. Asking locally beforehand is far better than discovering later that no reimbursement is possible. - Benefit: The necessity of receiving medical care across different healthcare regions or provinces must, ideally, be assessed by qualified physicians at secondary or tertiary hospitals holding the rank of associate chief physician or higher. “Cross-regional care” refers to treatment sought outside one’s designated medical insurance area. This assessment must be performed by doctors meeting the required qualifications. Reimbursement levels for temporary out-of-province patients also differ reasonably from those at local hospitals of the same level; consequently, patients receive less coverage for identical treatments received elsewhere. - Evidence grade: A - Sources: General Office of the State Council of China (2026). Several measures to accelerate the construction of a hierarchical diagnosis and treatment system. : "In principle, deputy chief physicians and personnel with professional titles above from second- and third-level hospitals will evaluate patients across coordinating regions. The necessity of cross-province medical treatment. ""Further strengthen the direct settlement management service for cross-province medical treatment, and maintain a reasonable difference between the reimbursement level of those who temporarily go out for medical treatment in the insured area and the same level of medical institutions in the insured area. " - Notes: “Temporary out-of-area treatment” and “long-term residence elsewhere” constitute two distinct registration categories, each with different reimbursement levels. Details regarding registration procedures and which conditions qualify for direct settlement are covered in Section 16. Do not travel to another province first and then worry about reimbursement later. **Original text (Chinese):** ### 4. 跨省异地就医之前先在本地问一句，必要性原则上要副主任医师以上评估 - 成本：不花钱。出发前多问一句。 - 说人话：要不要去外地看病，原则上由二、三级医院副主任医师以上的医生评估。临时外出就医报销多少，和在参保地同级别医院会有差别，具体看本地规定。出发前在本地问一句，比人到了外地才发现报不了强。 - 收益：跨统筹地区、跨省异地就医的必要性，原则上由二、三级医院副主任医师及以上职称人员评估。跨统筹地区就是跨出自己的医保参保地。去不去外地看，要由够级别的医生说了算。跨省临时外出就医人员的报销水平，与参保地同级别机构保持合理差异。在外地看同样的病，报回来的钱会比在家少一截 - 证据等级：A - 来源：国务院办公厅 (2026). 关于加快建设分级诊疗体系的若干措施. ：「原则上由二、三级医院副主任医师及以上职称人员评估患者跨统筹地区、跨省异地就医的必要性。」「进一步强化异地就医直接结算管理服务，跨省临时外出就医人员报销水平与参保地同级别医疗机构报销水平保持合理差异。」 - 备注：「临时外出就医」和「长期异地居住」是两种不同的备案，报销水平不一样。备案怎么办、哪几类病能直接结算，见第 16 节。别先跑到外地，再回头想报销的事。 **Evidence:** A. “Temporary out-of-area treatment” and “long-term residence elsewhere” constitute two distinct registration categories, each with different reimbursement levels. Details regarding registration procedures and which conditions qualify for direct settlement are covered in Section 16. Do not travel to another province first and then worry about reimbursement later. **Source summary:** Whether a patient needs to travel elsewhere for treatment should, in principle, be evaluated by doctors holding the rank of associate chief physician or above at secondary or tertiary hospitals. Reimbursement rates for temporary out-of-area treatment differ from those offered at local hospitals of comparable level; exact terms depend on local regulations. Asking locally beforehand is far better than discovering later that no reimbursement is possible. **Low-ROI detour:** Move “Before seeking medical care outside your home province, ask locally first — the need for such care should ideally be assessed by an associate chief physician or higher.” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Whether a patient needs to travel elsewhere for treatment should, in principle, be evaluated by doctors holding the rank of associate chief physician or above at secondary or tertiary hospitals. Reimbursement rates for temporary out-of-area treatment differ from those offered at local hospitals of comparable level; exact terms depend on local regulations. Asking locally beforehand is far better than discovering later that no reimbursement is possible.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** chapter:16 **Source links:** [国务院办公厅 (2026). 关于加快建设分级诊疗体系的若干措施.](https://www.gov.cn/zhengce/zhengceku/202604/content_7065031.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/24-%E7%9C%8B%E7%97%85.md --- ### 24-005 — Stop treating tertiary hospitals as mere prescription hubs — stable chronic disease patients should turn to primary care Original title: 每次看完病，把病历、检查报告和影像自己存一份 **Source text (English):** ### 5. Stop treating tertiary hospitals as mere prescription hubs — stable chronic disease patients should turn to primary care - Cost: No monetary cost involved. The real challenge is breaking the habit of relying exclusively on large hospitals. - In plain terms: Moving forward, tertiary hospitals will primarily handle emergency cases, critically ill patients, and complex medical conditions. Routine follow-ups for common illnesses and regular outpatient visits for patients with stable chronic diseases will gradually be phased out. The same expert physicians who previously saw patients in tertiary hospitals will now provide care at community clinics. Continuing to use large hospitals solely for medication refills will become increasingly difficult as appointment slots dwindle. - Benefit: Tertiary hospitals can better focus on emergency care, critically ill patients, and complex medical issues by gradually reducing routine outpatient services for common illnesses and stable chronic disease cases. This means fewer appointment slots will be available for such visits. Meanwhile, expert medical teams from top-tier hospitals will extend their outpatient services to community-level facilities, making their expertise accessible locally. - Evidence grade: A - Sources: State Council of China (2018). Regulations on the Prevention and Handling of Medical Disputes (State Council of China Order No. 701) Article 16: "Patients have the right to inspect and copy their outpatient medical records, hospitalization records, temperature sheets, medical orders, laboratory test reports (test reports), medical imaging examination data, special examination consent forms, surgical consent forms, surgical and anesthesia records, pathology data, nursing records, medical expenses and State Council of All other medical records specified by China's health authorities. "If a patient requests copying of medical records, the medical institution shall provide copying services and stamp the copied medical records with a certification fee..." If the patient dies, his or her close relatives may access and copy the medical records in accordance with the provisions of these regulations. "Article 15" No unit or individual may tamper with, forge, or conceal. Destroy or seize medical records. "; National Health and Family Planning Commission, State Administration of Traditional Chinese Medicine (2013). Medical Institutions Medical Records Management Regulations (2013 Edition): Medical institutions" shall designate departments or specialists (concurrently). Staff are responsible for accepting applications for copying medical records." The copying will be done in the presence of the applicant and stamped with a certification stamp. - Notes: This reflects official policy direction rather than a recommendation. Access to routine outpatient services at large hospitals will become increasingly limited in the future. For patients with stable chronic diseases, primary care clinics can issue medication prescriptions valid for up to 12 weeks — see Section 16 for details. **Original text (Chinese):** ### 5. 每次看完病，把病历、检查报告和影像自己存一份 - 成本：不花钱。医院复印可以按规定收工本费，收费标准要公开。难在每次看完病都记得去复印一份。 - 说人话：查阅和复制自己的病历，是法律给你的权利。门诊病历、住院志、化验单、影像、手术和麻醉记录、病理资料、费用清单都能复制。医院有专门窗口受理，只能收工本费。换医院、找别的医生再看一遍、报商业保险、真起了纠纷，凭的都是这一摞材料。 - 收益：法规明确把查阅、复制病历列为患者的权利。范围覆盖门诊病历、住院志、化验单、医学影像、手术及麻醉记录、病理资料、医疗费用等全部资料。换医院、找第二个医生再看一遍、报商业保险、真起了纠纷，靠的都是这些 - 证据等级：A - 来源：国务院 (2018). 医疗纠纷预防和处理条例（国务院令第 701 号）第十六条：「患者有权查阅、复制其门诊病历、住院志、体温单、医嘱单、化验单（检验报告）、医学影像检查资料、特殊检查同意书、手术同意书、手术及麻醉记录、病理资料、护理记录、医疗费用以及国务院卫生主管部门规定的其他属于病历的全部资料。」「患者要求复制病历资料的，医疗机构应当提供复制服务，并在复制的病历资料上加盖证明印记……可以收取工本费，收费标准应当公开。」「患者死亡的，其近亲属可以依照本条例的规定，查阅、复制病历资料。」第十五条「任何单位和个人不得篡改、伪造、隐匿、毁灭或者抢夺病历资料。」；国家卫生计生委、国家中医药管理局 (2013). 医疗机构病历管理规定（2013 年版）：医疗机构「应当指定部门或者专（兼）职人员负责受理复制病历资料的申请」，复制在申请人在场的情况下进行并加盖证明印记. - 备注：复印有专门窗口，不用去求医生。要复印的清单，直接照《医疗纠纷预防和处理条例》第十六条念。先是门诊病历、住院志、体温单、医嘱单、化验单、影像资料。再是手术和麻醉记录、病理资料、护理记录、医疗费用清单。拿到之后按时间顺序存一个文件夹。里面最要紧的是出院小结、手术记录、病理报告和关键影像。慢性病的历次指标记在同一个本子上，见第 16 节。 **Evidence:** A. This reflects official policy direction rather than a recommendation. Access to routine outpatient services at large hospitals will become increasingly limited in the future. For patients with stable chronic diseases, primary care clinics can issue medication prescriptions valid for up to 12 weeks — see Section 16 for details. **Source summary:** Moving forward, tertiary hospitals will primarily handle emergency cases, critically ill patients, and complex medical conditions. Routine follow-ups for common illnesses and regular outpatient visits for patients with stable chronic diseases will gradually be phased out. The same expert physicians who previously saw patients in tertiary hospitals will now provide care at community clinics. Continuing to use large hospitals solely for medication refills will become increasingly difficult as appointment slots dwindle. **Low-ROI detour:** Move “Stop treating tertiary hospitals as mere prescription hubs — stable chronic disease patients should turn to primary care” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Moving forward, tertiary hospitals will primarily handle emergency cases, critically ill patients, and complex medical conditions. Routine follow-ups for common illnesses and regular outpatient visits for patients with stable chronic diseases will gradually be phased out. The same expert physicians who previously saw patients in tertiary hospitals will now provide care at community clinics. Continuing to use large hospitals solely for medication refills will become increasingly difficult as appointment slots dwindle.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** chapter:16 **Source links:** [国务院 (2018). 医疗纠纷预防和处理条例（国务院令第 701 号）第十六条：「患者有权查阅、复制其门诊病历、住院志、体温单、医嘱单、化验单（检验报告）、医学影像检查资料、特殊检查同意书、手术同意书、手术及麻醉记录、病理资料、护理记录、医疗费用以及国务院卫生主管部门规定的其他属于病历的全部资料。」「患者要求复制病历资料的，医疗机构应当提供复制服务，并在复制的病历资料上加盖证明印记……可以收取工本费，收费标准应当公开。」「患者死亡的，其近亲属可以依照本条例的规定，查阅、复制病历资料。」第十五条「任何单位和个人不得篡改、伪造、隐匿、毁灭或者抢夺病历资料。」](https://www.gov.cn/zhengce/zhengceku/2018-08/31/content_5318057.htm); [国家卫生计生委、国家中医药管理局 (2013). 医疗机构病历管理规定（2013 年版）：医疗机构「应当指定部门或者专（兼）职人员负责受理复制病历资料的申请」，复制在申请人在场的情况下进行并加盖证明印记.](http://www.gov.cn/gongbao/content/2014/content_2600084.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/24-%E7%9C%8B%E7%97%85.md --- ### 24-006 — If you have doubts about treatment, request to seal the medical records on the spot; both parties must be present, a list must be drawn up, and each side gets a copy. Original title: 对诊疗有疑问就当场要求封存病历，双方在场、开清单、各执一份 **Source text (English):** ### 6. If you have doubts about treatment, request to seal the medical records on the spot; both parties must be present, a list must be drawn up, and each side gets a copy. - Cost: No cost at all. Simply ask the hospital to seal the records; both you and the medical staff must be present to complete the paperwork. The real challenge is mustering the courage to say this out loud in front of the doctors. - In plain terms: If you’re unsure about any aspect of your treatment, you have the right to request that your medical records be sealed. Both you and the medical staff must be present for this process, which involves creating a detailed list, signing and stamping it, and each side receiving a copy. If the records aren’t fully completed yet, only the finished portions should be sealed first; the rest can be sealed later. Should you suspect that an intravenous infusion, blood transfusion, injection, or medication caused a problem, the actual fluid bag, medicine vial, and infusion set must also be sealed together with the records. - Benefit: Regulations clearly state that “whenever a medical dispute arises and it is necessary to seal or unseal medical records, this must be done while both the patient and medical staff are present.” The sealed documents may be either originals or copies, which the hospital then stores. If the records are still being written, only the completed sections should be sealed first; the remainder can be sealed later. The hospital must produce a sealing list, signed or stamped by both parties, with each side keeping a copy. In cases where an adverse effect is suspected to stem from an IV, blood transfusion, injection, or medication, both parties must jointly seal and later unseal any related physical items. If testing is required, both parties must jointly appoint a qualified laboratory; should they fail to agree, the local health authority at the county level where the hospital is located will make the appointment. Should a transfusion-related problem be suspected and blood samples need sealing, the hospital must notify the blood bank to send representatives to the scene. Additionally, there is a strict rule: “No organization or individual may alter, forge, conceal, destroy, or seize medical records.” Once a dispute is resolved or three years pass without any further claims, the hospital may unseal the documents on its own initiative (nationwide, effective 1 October 2018). - Evidence grade: A - Sources:State Council of China (2018). Regulations on the Prevention and Handling of Medical Disputes (State Council of China Order No. 701, Articles 15, 24, and 25). - Notes: Sealing records and making copies are two distinct actions. Copying records is something you should do proactively, as explained in item 7 (always keep your own copies of medical records and imaging). Sealing, on the other hand, serves to preserve evidence at the moment a dispute arises, preventing any later alterations or additions. If you suspect that an IV, blood transfusion, injection, or medication caused a problem, you must seal not only the records but also the fluid bag, medicine vial, and infusion set; otherwise they might be removed or discarded. Hospitals are required to prominently display information about dispute resolution procedures, contact details, and to maintain a dedicated complaints department. In case of any issue, approach that department rather than confronting the attending physician directly. **Original text (Chinese):** ### 6. 对诊疗有疑问就当场要求封存病历，双方在场、开清单、各执一份 - 成本：不花钱。向医院提出封存要求，等医患双方到场把手续做完。难在当着医生的面把这句话说出口。 - 说人话：对治疗有疑问，可以要求把病历封存起来。封存要医患双方都在场，开清单、签字盖章、各拿一份。病历还没写完的，先封已经写完的那部分。怀疑是输液、输血、打针、用药出的问题，那袋液体、那支药和输液器要一起封存。 - 收益：条例规定「发生医疗纠纷需要封存、启封病历资料的，应当在医患双方在场的情况下进行」。封存的可以是原件，也可以是复制件，由医疗机构保管。病历尚未完成需要封存的，对已完成部分先行封存，后续完成后再封存。医疗机构应当对封存的病历开列封存清单，由医患双方签字或者盖章，各执一份。疑似输液、输血、注射、用药等引起不良后果的，医患双方应当共同对现场实物进行封存、启封。需要检验的，应当由双方共同委托有检验资格的机构。双方无法共同委托的，由医疗机构所在地县级人民政府卫生主管部门指定。疑似输血引起不良后果、需要封存血液的，医疗机构应当通知血站派员到场。另有一条硬约束：「任何单位和个人不得篡改、伪造、隐匿、毁灭或者抢夺病历资料。」封存后纠纷已解决，或者满 3 年未再提出解决要求的，医疗机构可以自行启封（全国，2018 年 10 月 1 日起施行） - 证据等级：A - 来源：国务院 (2018). 医疗纠纷预防和处理条例（国务院令第 701 号，第十五、二十四、二十五条）. - 备注：封存和复印是两件事。复印是平时就该做的，见第 5 条（病历和影像自己存一份）。封存是纠纷发生时把证据固定住，防的是事后补写和修改。怀疑是输液、输血、用药出的问题，除了病历，还要一起封存那袋液体、那支药和输液器，别让人收走扔掉。医疗机构应当在显著位置公布医疗纠纷的解决途径、程序和联系方式，并设置统一的投诉管理部门。有事先找那个部门，不要找当班医生理论。 **Evidence:** A. Sealing records and making copies are two distinct actions. Copying records is something you should do proactively, as explained in item 7 (always keep your own copies of medical records and imaging). Sealing, on the other hand, serves to preserve evidence at the moment a dispute arises, preventing any later alterations or additions. If you suspect that an IV, blood transfusion, injection, or medication caused a problem, you must seal not only the records but also the fluid bag, medicine vial, and infusion set; otherwise they might be removed or discarded. Hospitals are required to prominently display information about dispute resolution procedures, contact details, and to maintain a dedicated complaints department. In case of any issue, approach that department rather than confronting the attending physician directly. **Source summary:** If you’re unsure about any aspect of your treatment, you have the right to request that your medical records be sealed. Both you and the medical staff must be present for this process, which involves creating a detailed list, signing and stamping it, and each side receiving a copy. If the records aren’t fully completed yet, only the finished portions should be sealed first; the rest can be sealed later. Should you suspect that an intravenous infusion, blood transfusion, injection, or medication caused a problem, the actual fluid bag, medicine vial, and infusion set must also be sealed together with the records. **Low-ROI detour:** Move “If you have doubts about treatment, request to seal the medical records on the spot; both parties must be present, a list must be drawn up, and each side gets a copy.” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If you’re unsure about any aspect of your treatment, you have the right to request that your medical records be sealed. Both you and the medical staff must be present for this process, which involves creating a detailed list, signing and stamping it, and each side receiving a copy. If the records aren’t fully completed yet, only the finished portions should be sealed first; the rest can be sealed later. Should you suspect that an intravenous infusion, blood transfusion, injection, or medication caused a problem, the actual fluid bag, medicine vial, and infusion set must also be sealed together with the records.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 24-005 **Source links:** [国务院 (2018). 医疗纠纷预防和处理条例（国务院令第 701 号，第十五、二十四、二十五条）.](https://www.gov.cn/zhengce/zhengceku/2018-08/31/content_5318057.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/24-%E7%9C%8B%E7%97%85.md --- ### 24-007 — After every medical visit, keep a personal copy of your medical records, test reports, and imaging scans Original title: 急重的伤病直奔急诊预检分诊台，别去挂号窗口排队 **Source text (English):** ### 7. After every medical visit, keep a personal copy of your medical records, test reports, and imaging scans - Cost: No cost involved. Hospitals may charge a nominal fee for photocopying, but the rate must be publicly disclosed. The real challenge is remembering to make a copy after each visit. - In plain terms: You have a legal right to access and copy your own medical records. This includes outpatient records, inpatient charts, lab results, imaging scans, surgical and anesthesia notes, pathology reports, and itemized billing statements. Hospitals provide dedicated counters for this purpose, where only basic copying fees apply. These documents prove invaluable when switching doctors, seeking a second opinion, filing commercial insurance claims, or in case of any legal disputes. - Benefit: Laws explicitly recognize access to and duplication of medical records as a fundamental patient right. This entitlement covers all relevant documents such as outpatient and inpatient records, lab results, imaging scans, surgical and anesthesia notes, pathology reports, and billing statements. They serve as essential evidence when changing healthcare providers, obtaining a second medical opinion, filing insurance claims, or in any legal proceedings. - Evidence grade: A - Sources: National Health Commission of China (NHC) General Office (2024). Notice on the issuance of 6 professional medical quality control indicators (2024 version) including emergency medicine (National Health Office Medical Administration Letter [2024] No. 150) Attachment 1, indicator four "Emergency grade triage implementation rate". ; Beijing Municipal Health Commission (2019). Beijing’s work plan for strengthening emergency pre-examination and triage grading and the attachment "Beijing Hospital Emergency Pre-examination and Triage Grading Standards (Trial)": "Adhere to the principle of priority for emergency and severe illness. According to the severity of the patient's condition, follow from severe to light, From the principle of rapid changes in conditions to relatively stable conditions, the order of patient visits should be reasonably arranged. "Set up an emergency pre-examination and triage area at a prominent location at the entrance of the emergency department." - Notes: Hospitals maintain dedicated counters for record copying — no need to ask doctors for help. To ensure completeness, simply read aloud the list stipulated in Article 16 of the Regulations on Prevention and Handling of Medical Disputes. It includes outpatient records, inpatient charts, temperature logs, physician orders, lab results, imaging scans, surgical and anesthesia notes, pathology reports, nursing records, and billing statements. Once obtained, organize them chronologically in a dedicated folder. The most critical documents are discharge summaries, surgical reports, pathology findings, and key imaging scans. For chronic disease management, record all relevant metrics in one notebook as described in Section 16. 〔80〕 〔80〕 〔70〕 〔70〕 〔2024〕 〔30〕 〔180〕 〔40〕 〔40〕 **Original text (Chinese):** ### 7. 急重的伤病直奔急诊预检分诊台，别去挂号窗口排队 - 成本：不花钱。进门多走几步找到预检分诊台。把最要命的那个症状，用一句话说清。 - 说人话：急诊不按先来后到，按病情轻重分四级排。定级的地方是急诊入口的预检分诊台，不是挂号窗口。不去分诊，你在系统里就没有级别，伤得再重也只能跟着队伍慢慢挪。到了先报最危险的那一条：大出血、喘不上气、意识不清、身上扎着东西、胸口压着疼。 - 收益：国家卫生健康委 2024 年版急诊医学质控指标规定，急诊预检分诊要「按病情危重程度将患者分为四级」。「I 级为急危患者，需要立即得到救治」。「II 级为急重患者，往往评估与救治同时进行」。「III 级为急症患者，需要短时间内得到诊治」。「IV 级为非急症患者或亚急症患者，在普通诊疗区顺序就诊」。预检分诊就是进急诊先由专人评一遍病情轻重，定下看病顺序。北京市的执行标准给出了各级的响应要求。1 级「立即进行评估和救治，安排患者进入复苏室或抢救室」。2 级「立即监护生命体征，10 分钟内得到救治，安排患者进入抢救室」。3 级「先于 4 级患者优先诊治，安排患者在普通诊疗区候诊；若候诊时间大于 30 分钟，需再次评估」。4 级「顺序就诊，除非病情变化，否则候诊时间较长；若候诊时间大于 4 小时，可再次评估」。分诊要「坚持急危重症优先就诊原则」，急诊科入口显著位置应设预检分诊区域（四级标准为全国口径，响应时间为北京市标准） - 证据等级：A - 来源：国家卫生健康委办公厅 (2024). 关于印发急诊医学等 6 个专业医疗质量控制指标（2024 年版）的通知（国卫办医政函〔2024〕150 号）附件 1，指标四「急诊分级分诊执行率」. ；北京市卫生健康委员会 (2019). 北京市加强急诊预检分诊分级工作方案及附件《北京市医院急诊预检分诊分级标准（试行）》：「坚持急危重症优先就诊原则。按照患者病情的严重程度，遵循从重到轻、从病情迅速变化到相对稳定的原则，合理安排患者就诊顺序。」「在急诊科入口的显著位置，设置急诊预检分诊区域」. - 备注：分成四级是全国统一的。每一级多久得到处理，由各省市自己定，北京这份是能逐字核对的一版。定级看的是心跳、血压、血氧这些指标和症状，不是你觉得有多疼。1 级的硬指标包括这么几条。一是心率大于 180 次/分，或者小于 40 次/分。二是收缩压低于 70 mmHg，收缩压就是血压里的高压。三是血氧低于 80%。四是休克、明确心肌梗死、急性意识障碍。觉得分诊把你定低了，就补充说清最危险的那个症状。候诊中病情有变化，立刻回分诊台重新评一次。真正危重的时候打 120 比自己去更快，院前医生会按同一套标准先定一个级，并提前通知医院准备接诊（见第 13 节）。 **Evidence:** A. Hospitals maintain dedicated counters for record copying — no need to ask doctors for help. To ensure completeness, simply read aloud the list stipulated in Article 16 of the Regulations on Prevention and Handling of Medical Disputes. It includes outpatient records, inpatient charts, temperature logs, physician orders, lab results, imaging scans, surgical and anesthesia notes, pathology reports, nursing records, and billing statements. Once obtained, organize them chronologically in a dedicated folder. The most critical documents are discharge summaries, surgical reports, pathology findings, and key imaging scans. For chronic disease management, record all relevant metrics in one notebook as described in Section 16. 〔80〕 〔80〕 〔70〕 〔70〕 〔2024〕 〔30〕 〔180〕 〔40〕 〔40〕 **Source summary:** You have a legal right to access and copy your own medical records. This includes outpatient records, inpatient charts, lab results, imaging scans, surgical and anesthesia notes, pathology reports, and itemized billing statements. Hospitals provide dedicated counters for this purpose, where only basic copying fees apply. These documents prove invaluable when switching doctors, seeking a second opinion, filing commercial insurance claims, or in case of any legal disputes. **Low-ROI detour:** Move “After every medical visit, keep a personal copy of your medical records, test reports, and imaging scans” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “You have a legal right to access and copy your own medical records. This includes outpatient records, inpatient charts, lab results, imaging scans, surgical and anesthesia notes, pathology reports, and itemized billing statements. Hospitals provide dedicated counters for this purpose, where only basic copying fees apply. These documents prove invaluable when switching doctors, seeking a second opinion, filing commercial insurance claims, or in case of any legal disputes.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** chapter:13 **Source links:** [国家卫生健康委办公厅 (2024). 关于印发急诊医学等 6 个专业医疗质量控制指标（2024 年版）的通知（国卫办医政函〔2024〕150 号）附件 1，指标四「急诊分级分诊执行率」.](https://www.gov.cn/zhengce/zhengceku/202405/content_6951260.htm); [北京市卫生健康委员会 (2019). 北京市加强急诊预检分诊分级工作方案及附件《北京市医院急诊预检分诊分级标准（试行）》：「坚持急危重症优先就诊原则。按照患者病情的严重程度，遵循从重到轻、从病情迅速变化到相对稳定的原则，合理安排患者就诊顺序。」「在急诊科入口的显著位置，设置急诊预检分诊区域」.](http://wjw.beijing.gov.cn/zwgk_20040/ylws/201912/t20191216_1242338.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/24-%E7%9C%8B%E7%97%85.md --- ### 24-008 — Even without money or ID, and unable to identify yourself, emergency care must be provided first Original title: 没带钱、没带证件、说不清自己是谁，急诊也必须先救 **Source text (English):** ### 8. Even without money or ID, and unable to identify yourself, emergency care must be provided first - Cost: No cost at all. - In plain terms: The state maintains an emergency medical assistance fund designed to cover emergency treatment costs for two groups of patients: those whose identities cannot be verified, and those whose identities are known but who cannot afford the bills. Healthcare facilities are prohibited from refusing, delaying, or shirking emergency care for any reason. Likewise, emergency dispatch centers cannot decline or delay responses due to payment concerns. Therefore, never hesitate to call for help just because you lack funds — this fund covers only the initial emergency phase; subsequent inpatient treatment still relies on yibao (basic medical insurance) and other medical assistance programs. - Benefit: This emergency assistance program is intended for “patients experiencing acute, severe, or life-threatening injuries or illnesses within China who require urgent care but lack verifiable identity or means to pay.” The fund pays two types of expenses: “emergency treatment costs incurred by patients whose identities cannot be determined,” and “outstanding emergency bills for patients whose identities are known but who cannot pay.” Official documents further stipulate that “all healthcare institutions and staff must promptly and effectively treat such patients without any excuses for refusal, delay, or evasion.” Nationwide, the emergency medical hotline is 120; dispatch centers are forbidden from rejecting or delaying service due to scheduling or payment issues. Transport follows the principle of “proximity, urgency, professional suitability, and patient preference” (implemented nationwide since 2013). - Evidence grade: A - Sources: State Council of China (2013). Guiding Opinions on Establishing a Disease Emergency Assistance System (Guobanfa [2013] No. 15). ; National Health and Family Planning Commission (2014). Pre-hospital Medical Emergency Management Measures (Order No. 3 No. 13, 22, 23, 25). - Notes: This fund applies strictly to emergency treatment costs. Care is delivered first, after which hospitals submit claims to the fund — patients do not receive direct payments. Those covered by yibao continue using that system as usual. Application procedures and limits vary by province. Per the transport guidelines, “proximity” and “urgency” take precedence over “patient preference”; thus ambulances may not take you to a hospital of your choice if a closer facility can handle your condition. Should post-emergency expenses remain unaffordable, additional assistance is available under medical aid programs — see Section 7, Item 10. **Original text (Chinese):** ### 8. 没带钱、没带证件、说不清自己是谁，急诊也必须先救 - 成本：不花钱。 - 说人话：国家有一笔疾病应急救助基金，专付两种人的急救费：身份查不出来的，和掏不出钱的。医院不能拒绝或拖延抢救，急救中心也不能因为钱的问题不出车。所以别因为没钱在家硬扛，也别怕欠费不叫救护车。这笔钱只管急救，后面住院还是走医保和医疗救助。 - 收益：疾病应急救助制度的救助对象是「在中国境内发生急重危伤病、需要急救但身份不明确或无力支付相应费用的患者」。基金支付两类费用：「无法查明身份患者所发生的急救费用」，和「身份明确但无力缴费的患者所拖欠的急救费用」。文件还写明「各级各类医疗机构及其工作人员必须及时、有效地对急重危伤患者施救，不得以任何理由拒绝、推诿或拖延救治」。院前急救也有规定：全国院前医疗急救呼叫号码为「120」。急救中心（站）「不得因指挥调度原因拒绝、推诿或者延误院前医疗急救服务」，也「不得因费用问题拒绝或者延误院前医疗急救服务」。转运遵循「就近、就急、满足专业需要、兼顾患者意愿的原则」（全国，2013 年起） - 证据等级：A - 来源：国务院办公厅 (2013). 关于建立疾病应急救助制度的指导意见（国办发〔2013〕15 号）. ；国家卫生和计划生育委员会 (2014). 院前医疗急救管理办法（委令第 3 号，第十三、二十二、二十三、二十五条）. - 备注：基金只付「急救费用」那一段，而且是先救治，事后由医疗机构向基金申请，不用你去窗口领钱。有医保的照常先走医保。各省的申请流程和限额不同。转运原则里「就近、就急」排在「患者意愿」前面，所以救护车不一定送你指定的那家医院，危重时以最近能处理的为准。后续自己掏的部分仍然过重的，走医疗救助，见第 7 节第 10 条（医疗救助）。 **Evidence:** A. This fund applies strictly to emergency treatment costs. Care is delivered first, after which hospitals submit claims to the fund — patients do not receive direct payments. Those covered by yibao continue using that system as usual. Application procedures and limits vary by province. Per the transport guidelines, “proximity” and “urgency” take precedence over “patient preference”; thus ambulances may not take you to a hospital of your choice if a closer facility can handle your condition. Should post-emergency expenses remain unaffordable, additional assistance is available under medical aid programs — see Section 7, Item 10. **Source summary:** The state maintains an emergency medical assistance fund designed to cover emergency treatment costs for two groups of patients: those whose identities cannot be verified, and those whose identities are known but who cannot afford the bills. Healthcare facilities are prohibited from refusing, delaying, or shirking emergency care for any reason. Likewise, emergency dispatch centers cannot decline or delay responses due to payment concerns. Therefore, never hesitate to call for help just because you lack funds — this fund covers only the initial emergency phase; subsequent inpatient treatment still relies on yibao (basic medical insurance) and other medical assistance programs. **Low-ROI detour:** Move “Even without money or ID, and unable to identify yourself, emergency care must be provided first” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The state maintains an emergency medical assistance fund designed to cover emergency treatment costs for two groups of patients: those whose identities cannot be verified, and those whose identities are known but who cannot afford the bills. Healthcare facilities are prohibited from refusing, delaying, or shirking emergency care for any reason. Likewise, emergency dispatch centers cannot decline or delay responses due to payment concerns. Therefore, never hesitate to call for help just because you lack funds — this fund covers only the initial emergency phase; subsequent inpatient treatment still relies on yibao (basic medical insurance) and other medical assistance programs.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 07-010 **Source links:** [国务院办公厅 (2013). 关于建立疾病应急救助制度的指导意见（国办发〔2013〕15 号）.](https://www.gov.cn/zhengce/zhengceku/2013-03/01/content_6069.htm); [国家卫生和计划生育委员会 (2014). 院前医疗急救管理办法（委令第 3 号，第十三、二十二、二十三、二十五条）.](http://www.gov.cn/gongbao/content/2014/content_2580977.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/24-%E7%9C%8B%E7%97%85.md --- ### 24-009 — Disability assessments must be conducted only after treatment is complete; doing it too early results in a lower rating. Original title: 伤残鉴定要等治疗终结之后再做，做早了等级会评低 **Source text (English):** ### 9. Disability assessments must be conducted only after treatment is complete; doing it too early results in a lower rating. - Cost: The cost of such assessments ranges from a few hundred to two thousand yuan, typically paid upfront by the party requesting the evaluation. Assessments are only permitted after treatment has ended or when clinical outcomes have stabilized — usually three to six months post-injury, though sometimes longer. The difficulty lies in resisting the urge to get an early assessment when recovery is still underway. - In plain terms: The amount of compensation one receives depends largely on the disability rating assigned, which in turn reflects how much functional ability remains after full recovery. Official guidelines stipulate that assessments must be performed only after treatment concludes or when clinical results are stable. If an assessment is done while bones are still healing or metal implants remain in place, it reflects the individual’s condition at that moment, effectively lowering their rating. For ordinary fractures that do not impair function even after healing, no disability rating is assigned at all. - Benefit: According to the “Classification of Human Injury and Disability Levels,” assessments must be conducted “after primary injuries and any related complications have been fully treated or when clinical outcomes have stabilized.” The standard further divides disability levels into ten grades, ranging from Grade 1 (100% disability rate) to Grade 10 (10% disability rate), with each grade differing by 10% in terms of functional impairment. Evaluation criteria include structural damage to tissues and organs, resulting functional limitations, and the degree of dependence on medical care or nursing, while also accounting for social and psychological impacts caused by disability. Specific criteria relevant to fractures include: (1) compression fractures of one vertebra where compression reaches one-third or more, or comminuted fractures; (2) two or more fractures of the pelvis or comminuted pelvic fractures resulting in deformity; and (3) loss of 25% or more function in any major joint of the limbs, excluding the ankle joint. Multiple disabilities affecting the same area or of similar nature must not be counted repeatedly. In cases involving multiple disabilities, each respective grade must be explicitly stated (National Standard, effective January 1, 2017). - Evidence grade: A - Sources: Supreme People's Court of China, Supreme People's Procuratorate of China, Ministry of Public Security of China, Ministry of National Security, Ministry of Justice of China (2016). Announcement on the release of "Classification of Human Injury and Disability Degrees" (released on April 18, 2016, effective on January 1, 2017), Standard No. 4.2, 4.4, 4.5, 5.10.6, Article 6.2. - Notes: Three distinct disability assessment systems exist and must not be confused. For injuries resulting from assaults, traffic accidents, or other personal injuries, the “Classification of Human Injury and Disability Levels” is used for judicial assessments, determining compensation amounts (see Section 9). Workplace injuries are evaluated via a separate ten-grade system for work capacity assessments, governing eligibility for occupational injury benefits (see Section 19). To qualify for disability-related policies and benefits, individuals must also obtain a Disability Certificate (see Rule 10 of this section). Prior to any assessment, ensure all medical records, surgical reports, and follow-up imaging are fully prepared (see Rule 7 regarding personal record-keeping); missing imaging is a common cause of lower disability ratings. When current injuries coexist with pre-existing conditions, the assessment must specify the proportion of disability attributable to the current injury alone — this directly influences compensation calculations. **Original text (Chinese):** ### 9. 伤残鉴定要等治疗终结之后再做，做早了等级会评低 - 成本：鉴定费几百到两千元不等，一般由提出申请的一方先垫。要等治疗终结，或者临床效果稳定，通常是伤后三到六个月，有时更久。难在伤还没好利索就想赶紧定下来，得忍住。 - 说人话：赔多少钱主要看评几级，评几级看的是治完之后还剩多少功能障碍。标准写明要在治疗终结、或者临床治疗效果稳定之后再做。骨头还没长好、钢板还没取就跑去评，评的是当时那个样子，等于自己把等级压低。长好了不影响功能的普通骨折，评不上。 - 收益：《人体损伤致残程度分级》规定鉴定时机「应在原发性损伤及其与之确有关联的并发症治疗终结或者临床治疗效果稳定后进行鉴定」。标准「将人体损伤致残程度划分为 10 个等级，从一级（人体致残率 100%）到十级（人体致残率 10%），每级致残率相差 10%」。判断依据是「人体组织器官结构破坏、功能障碍及其对医疗、护理的依赖程度，适当考虑由于残疾引起的社会交往和心理因素影响」。十级里与骨折有关的条款包括这么几条。一是「一椎体压缩性骨折（压缩程度达 1/3）或者粉碎性骨折」。二是「骨盆两处以上骨折或者粉碎性骨折，畸形愈合」。三是「四肢任一大关节（踝关节除外）功能丧失 25% 以上」。同一部位和性质的残疾不得重复计算。两处以上致残的，应分别写明等级（全国，2017 年 1 月 1 日起施行） - 证据等级：A - 来源：最高人民法院、最高人民检察院、公安部、国家安全部、司法部 (2016). 关于发布《人体损伤致残程度分级》的公告（2016 年 4 月 18 日发布，2017 年 1 月 1 日施行），标准第 4.2、4.4、4.5、5.10.6、6.2 条. - 备注：三套评残不通用，别搞混。被人打伤、交通事故和其他人身损害，走司法鉴定的《人体损伤致残程度分级》，用来算残疾赔偿金（见第 9 节）。工伤走劳动能力鉴定，用的是另一套十个伤残等级，管的是工伤待遇（见第 19 节）。想享受残疾人的政策待遇，要另外办残疾人证（见第 10 条，残疾人证）。鉴定前把病历、手术记录、复查影像备齐（见第 5 条，病历和影像自己存一份），缺影像是等级被压低最常见的原因。这次受伤和本来就有的老毛病混在一起时，鉴定意见还要写明这次受伤在残疾后果里占多大分量。这一栏直接影响赔多少钱。 **Evidence:** A. Three distinct disability assessment systems exist and must not be confused. For injuries resulting from assaults, traffic accidents, or other personal injuries, the “Classification of Human Injury and Disability Levels” is used for judicial assessments, determining compensation amounts (see Section 9). Workplace injuries are evaluated via a separate ten-grade system for work capacity assessments, governing eligibility for occupational injury benefits (see Section 19). To qualify for disability-related policies and benefits, individuals must also obtain a Disability Certificate (see Rule 10 of this section). Prior to any assessment, ensure all medical records, surgical reports, and follow-up imaging are fully prepared (see Rule 7 regarding personal record-keeping); missing imaging is a common cause of lower disability ratings. When current injuries coexist with pre-existing conditions, the assessment must specify the proportion of disability attributable to the current injury alone — this directly influences compensation calculations. **Source summary:** The amount of compensation one receives depends largely on the disability rating assigned, which in turn reflects how much functional ability remains after full recovery. Official guidelines stipulate that assessments must be performed only after treatment concludes or when clinical results are stable. If an assessment is done while bones are still healing or metal implants remain in place, it reflects the individual’s condition at that moment, effectively lowering their rating. For ordinary fractures that do not impair function even after healing, no disability rating is assigned at all. **Low-ROI detour:** Move “Disability assessments must be conducted only after treatment is complete; doing it too early results in a lower rating.” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The amount of compensation one receives depends largely on the disability rating assigned, which in turn reflects how much functional ability remains after full recovery. Official guidelines stipulate that assessments must be performed only after treatment concludes or when clinical results are stable. If an assessment is done while bones are still healing or metal implants remain in place, it reflects the individual’s condition at that moment, effectively lowering their rating. For ordinary fractures that do not impair function even after healing, no disability rating is assigned at all.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 24-005; 24-010; chapter:09; chapter:19 **Source links:** [最高人民法院、最高人民检察院、公安部、国家安全部、司法部 (2016). 关于发布《人体损伤致残程度分级》的公告（2016 年 4 月 18 日发布，2017 年 1 月 1 日施行），标准第 4.2、4.4、4.5、5.10.6、6.2 条.](https://www.moj.gov.cn/pub/sfbgw/zwxxgk/fdzdgknr/fdzdgknrtzwj/201908/P020210316701681025917.pdf) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/24-%E7%9C%8B%E7%97%85.md --- ### 24-010 — After treatment, functional impairments may indeed remain; apply for a disability certificate at the county-level disability association in your hukou area. Original title: 治完之后确实留下功能障碍，去户籍地县级残联申请残疾人证 **Source text (English):** ### 10. After treatment, functional impairments may indeed remain; apply for a disability certificate at the county-level disability association in your hukou area. - Cost: There is no fee for issuing the certificate itself. In principle, applicants must cover the assessment and photography costs, though those in financial hardship may request exemptions. You’ll need to bring your ID, hukou registration, and three two-inch photos with a white background to the county-level disability association. Once approved, the decision is posted in your village or community for five working days, after which the association has ten working days to finalize the process. The main difficulty lies in making multiple trips and waiting through this period. - In plain terms: A disability certificate serves as a prerequisite for receiving disability-related benefits; it is not a medical proof of injury. It categorizes disabilities into seven types — visual, hearing, speech, physical, intellectual, mental, and multiple — each with four severity levels. The application process involves submission, acceptance, assessment at a designated facility, public posting, review, and issuance; the certificate remains valid for ten years and can be renewed free of charge. If you do not meet the criteria, no amount of personal connections can secure one. - Benefit: The disability certificate is “the legal proof of a person’s disability status and classification, serving as a key basis for accessing national and local preferential policies.” Assessment follows the national standard GB/T 26341-2010. Applications are voluntary and administered locally. All seven disability types qualify for levels one through four. County-level associations handle applications and issuance based on evaluations conducted by provincially designated hospitals or specialized institutions. Approved cases are posted publicly for five days, then finalized within ten days. No fee is charged for the certificate; assessment and photography costs are normally the applicant’s responsibility, though some regions offer subsidies or exemptions for those in need. The certificate lasts ten years and can be renewed at no cost; re-evaluation is possible if conditions change. Disagreements with assessment results may be appealed to municipal or provincial expert committees within ten days (effective nationwide since 1 January 2018). - Evidence grade: A - Sources: China Disabled Persons' Federation, National Health and Family Planning Commission (2017). Measures of the People's Republic of China for the Management of Disability Certificates (issued on May 27, 2017, effective on January 1, 2018; Articles 2, 3, 5, 7, 9, 17, 19, 22, 25). - Notes: Calculate the costs and benefits before deciding to apply. The certificate itself does not provide direct financial aid; rather, it unlocks two main subsidies: living allowances for disabled individuals in dibao households, and care subsidies for those at levels one and two requiring long-term assistance — details appear in Section 7, Article 8. It also qualifies holders for local rehabilitation services, assistive devices, tax reductions, employment support, and transport perks; exact criteria vary widely by province, so consult your local disability association website first. Importantly, this certificate differs from judicial disability evaluations or occupational injury assessments — see Section 10 regarding post-treatment evaluation timing. The certificate is strictly personal and non-transferable; misuse or failure to meet ongoing criteria results in revocation, with a one-year ban on reapplication. For multiple disabilities, the most severe category determines the classification level. **Original text (Chinese):** ### 10. 治完之后确实留下功能障碍，去户籍地县级残联申请残疾人证 - 成本：证本身不收工本费。评定费和照片费原则上自己出，困难的可以申请减免。带身份证、户口本和 3 张两寸白底照片到户籍地县级残联。评定合格后在村（社区）公示 5 个工作日，残联 10 个工作日内审核完毕。难在要跑这几趟、等这段时间。 - 说人话：残疾人证是领残疾人待遇的门槛，不是伤情证明。分视力、听力、言语、肢体、智力、精神和多重七类，每类一到四级。流程是申请、受理、到指定机构评定、公示、审核批准、发证，有效期十年、到期免费换。评不上就是评不上，这不是找熟人能办下来的东西。 - 收益：残疾人证「是认定残疾人及其残疾类别、残疾等级的合法凭证，是残疾人依法享有国家和地方政府优惠政策的重要依据」。评定标准是国家标准《残疾人残疾分类和分级》（GB/T 26341-2010）。办证坚持申领自愿、属地管理。视力、听力、言语、肢体、智力、精神及多重七类残疾人均可申领，残疾等级为一至四级。县级残联负责申办受理与核发，依据省级指定的医院或专业机构作出的评定结论。评定结论符合标准的，在村（社区）公示五个工作日，县级残联「在十个工作日内审核完毕」。「办理残疾人证不收取工本费」。评定与照片费用「原则上由申请人个人自理；有条件的地方可由当地财政予以补贴，对特殊困难的申请人应协调有关部门予以减免」。证的有效期十年，期满免费换领。残疾类别或等级发生变化的，可申请重新评定。对评定结论有异议的，可在十个工作日内到地市级残联申请重新评定。仍有异议的，由省级残疾评定专家委员会作出最终结论（全国，2018 年 1 月 1 日起施行） - 证据等级：A - 来源：中国残疾人联合会、国家卫生和计划生育委员会 (2017). 中华人民共和国残疾人证管理办法（2017 年 5 月 27 日发布，2018 年 1 月 1 日施行；第二、三、五、七、九、十七、十九、二十二、二十五条）. - 备注：办不办先算账。证本身不直接发钱。它接上的是残疾人两项补贴：低保家庭中的残疾人领生活补贴，一级二级且需长期照护的领护理补贴，见第 7 节第 8 条（两项补贴）。证还接上各地的康复、辅助器具、税费、就业和交通优惠。这些标准各省差别很大，先在当地残联官网查清楚，再决定跑不跑这一趟。它和司法鉴定的伤残等级、工伤的劳动能力鉴定是三套东西，互不替代（见第 9 条，伤残鉴定要等治疗终结之后再做）。证只限本人使用，不得转借。残疾状况不再符合标准的会被注销，注销后一年内不得重新申请。多重残疾按其中最重的一类定等级。 **Evidence:** A. Calculate the costs and benefits before deciding to apply. The certificate itself does not provide direct financial aid; rather, it unlocks two main subsidies: living allowances for disabled individuals in dibao households, and care subsidies for those at levels one and two requiring long-term assistance — details appear in Section 7, Article 8. It also qualifies holders for local rehabilitation services, assistive devices, tax reductions, employment support, and transport perks; exact criteria vary widely by province, so consult your local disability association website first. Importantly, this certificate differs from judicial disability evaluations or occupational injury assessments — see Section 10 regarding post-treatment evaluation timing. The certificate is strictly personal and non-transferable; misuse or failure to meet ongoing criteria results in revocation, with a one-year ban on reapplication. For multiple disabilities, the most severe category determines the classification level. **Source summary:** A disability certificate serves as a prerequisite for receiving disability-related benefits; it is not a medical proof of injury. It categorizes disabilities into seven types — visual, hearing, speech, physical, intellectual, mental, and multiple — each with four severity levels. The application process involves submission, acceptance, assessment at a designated facility, public posting, review, and issuance; the certificate remains valid for ten years and can be renewed free of charge. If you do not meet the criteria, no amount of personal connections can secure one. **Low-ROI detour:** Move “After treatment, functional impairments may indeed remain; apply for a disability certificate at the county-level disability association in your hukou area.” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “A disability certificate serves as a prerequisite for receiving disability-related benefits; it is not a medical proof of injury. It categorizes disabilities into seven types — visual, hearing, speech, physical, intellectual, mental, and multiple — each with four severity levels. The application process involves submission, acceptance, assessment at a designated facility, public posting, review, and issuance; the certificate remains valid for ten years and can be renewed free of charge. If you do not meet the criteria, no amount of personal connections can secure one.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 07-008; 24-009 **Source links:** 中国残疾人联合会、国家卫生和计划生育委员会 (2017). 中华人民共和国残疾人证管理办法（2017 年 5 月 27 日发布，2018 年 1 月 1 日施行; [第二、三、五、七、九、十七、十九、二十二、二十五条）.](https://www.bdpf.org.cn/cms68/web1459/subject/n1/n1459/n1508/n1509/n1512/c68465/content.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/24-%E7%9C%8B%E7%97%85.md --- ### 24-011 — Thank the doctors who saved you — send thank-you letters, banners, or satisfaction ratings instead of cash gifts. The rules prohibit money, not gratitude. Original title: 谢救过你的医生，走感谢信、锦旗和满意度评价，别走红包：准则禁的是财物，不是谢意 **Source text (English):** ### 11. Thank the doctors who saved you — send thank-you letters, banners, or satisfaction ratings instead of cash gifts. The rules prohibit money, not gratitude. - Cost: It costs nothing at all. Writing a thank-you letter or filling out a satisfaction survey takes just a few minutes. - In plain terms: Offering money beforehand to “jump the queue” won’t work — allocating appointment slots, beds, scarce medicines, tests, or surgeries is strictly forbidden. After treatment, it’s perfectly fine to show gratitude toward doctors who saved your life, but the method matters. Accepting cash or alcohol gifts puts them in violation of professional ethics. Three proper ways to thank them are: completing a satisfaction survey, writing a personalized thank-you letter, or presenting a commemorative banner, plus following medical advice for follow-up care. - Benefit: Article 7 of the “Nine Guidelines on Ethical Conduct for Medical Staff” (No. 41, 2021) states: “Maintain orderly medical practices and ensure fairness. Uphold equality to foster a just healthcare environment. It is strictly prohibited to accept personal benefits in exchange for allocating scarce medical resources such as appointment slots, beds, medicines, tests, or surgeries.” Article 8 adds: “Build harmonious relationships without accepting ‘red envelopes’ from patients. Adhere strictly to medical ethics and self-discipline.” It further specifies that accepting gifts, cash, gift cards, securities, or other valuables from patients or relatives is forbidden. Likewise, attending paid meals or entertainment arranged by patients is prohibited. Hospitals must enforce these rules, conduct inspections, and penalize violations. Satisfaction ratings now form part of performance evaluations for all tertiary public hospitals under national policy. According to official documents, hospital satisfaction comprises both patient and staff satisfaction, measured via surveys of outpatients, inpatients, and medical staff. A unified national platform collects these results, which are then factored into hospital performance reviews. Hospitals must also handle patient complaints per regulations, establishing dedicated offices to receive, investigate, and respond to concerns regarding medical services, safety, and quality. The relevant policy document was issued in 2019, 2020, and 2021 respectively, with all three years clearly stated in the official materials. - Evidence grade: A - Sources: National Health Commission of China (NHC), National Healthcare Security Administration of China, State Administration of Traditional Chinese Medicine (2021). Notice on Issuing Nine Guidelines for Integrity for Staff in Medical Institutions (National Health Commission [2021] No. 41). State Council of China Bulletin ; State Council of General Office of China (2019). Opinions on strengthening the performance appraisal of tertiary public hospitals (Guobanfa [2019] No. 4). ; National Health Commission of China (NHC) (2019). Measures for the Management of Complaints of Medical Institutions (Order No. 3). - Notes: Both you and your doctors benefit from this practice. It does not mean you should never express gratitude — after a night of emergency treatment, it’s natural to want to say thanks. The key is choosing appropriate methods. Cash gifts and alcohol place doctors at risk of disciplinary action; thank-you letters, banners, and satisfaction ratings are fully aligned with official policies. If a doctor declines a gift you’ve already offered, it’s not personal — it’s his duty to refuse. Note also that offering gifts to doctors falls under professional ethics and hospital rules, whereas giving bribes to law enforcement or investigators constitutes a criminal offense under the law; these situations are entirely different. While thank-you letters and banners are widely accepted, there is no official rule stating they become part of personal or departmental records — this is merely anecdotal experience. Only the inclusion of satisfaction ratings in hospital performance assessments has solid policy backing. Should you have doubts about treatment, you may request immediate medical record sealing and retain copies for yourself as described in relevant sections. 〔40〕 〔40〕 **Original text (Chinese):** ### 11. 谢救过你的医生，走感谢信、锦旗和满意度评价，别走红包：准则禁的是财物，不是谢意 - 成本：不花钱。写一封感谢信，或者在满意度平台上填一次，十几分钟。 - 说人话：事先塞钱买不到优先，号源、床位、紧缺药品和手术安排都禁止拿来换好处。事后想谢救你命的医生，可以谢，但别送烟酒红包，他收了就是违规。能真正落到他身上的谢法有三种：认真填一次满意度评价，写一封点名的感谢信或送面锦旗，按医嘱复查。 - 收益：《医疗机构工作人员廉洁从业九项准则》（国卫医发〔2021〕41 号）第七项：「维护诊疗秩序，不破坏就医公平。坚持平等原则，共建公平就医环境。严禁利用号源、床源、紧缺药品耗材等医疗资源或者检查、手术等诊疗安排收受好处、损公肥私」。第八项：「共建和谐关系，不收受患方『红包』。恪守医德、严格自律」。同一项还写明「严禁索取或者收受患者及其亲友的礼品、礼金、消费卡和有价证券、股权、其他金融产品等财物」。患方出钱的饭局和娱乐也一样：「严禁参加其安排、组织或者支付费用的宴请或者旅游、健身、娱乐等活动安排」。文件同时要求医疗机构落实主体责任、开展督查、「坚决查处违规行为」。满意度评价被写进了三级公立医院的绩效考核。依据是《国务院办公厅关于加强三级公立医院绩效考核工作的意见》（国办发〔2019〕4 号）。文件说：「三级公立医院绩效考核指标体系由医疗质量、运营效率、持续发展、满意度评价等 4 个方面的指标构成」。文件还写明：「医院满意度由患者满意度和医务人员满意度两部分组成……」。后面接着说，要「通过门诊患者、住院患者和医务人员满意度评价，衡量患者获得感及医务人员积极性」。这套评价还有全国统一的平台：「国家建立公立医院满意度管理制度……」。时间表是：「2019 年 3 月底前，全国三级公立医院全部纳入国家卫生健康委满意度调查平台。各地要应用国家卫生健康委满意度调查平台，将调查结果纳入三级公立医院绩效考核」。医院还必须管投诉。依据是《医疗机构投诉管理办法》（国家卫生健康委令第 3 号，2019 年施行）第二条。投诉管理是指患者就医疗服务行为、医疗管理、医疗质量安全等方面「提出意见、建议或者投诉请求」。医院要负责调查、处理和反馈。「二级以上医疗机构应当设置医患关系办公室或者指定部门（以下统称投诉管理部门）统一承担投诉管理工作」。投诉管理部门的职责包括「统一受理投诉，调查、核实投诉事项，提出处理意见，及时答复患者」。医疗机构「应当鼓励工作人员主动收集患者对医疗服务、医疗质量安全等方面的意见和建议」（全国） - 证据等级：A - 来源：国家卫生健康委、国家医保局、国家中医药局 (2021). 关于印发医疗机构工作人员廉洁从业九项准则的通知（国卫医发〔2021〕41 号）. 国务院公报 ；国务院办公厅 (2019). 关于加强三级公立医院绩效考核工作的意见（国办发〔2019〕4 号）. ；国家卫生健康委 (2019). 医疗机构投诉管理办法（委令第 3 号）. - 备注：受益人是你自己，也是救了你的那个人。通宵抢救之后想谢是人之常情，可以谢，要改的只是形式。红包和烟酒把风险转给了对方，感谢信、锦旗和满意度评价是制度里认可的方式。已经送出去、对方推回来的，别当成嫌少或者摆架子，那是他按规定必须做的。另外分清楚两件事：送医生红包归行业纪律和医院管，送办案、执法人员财物是刑法上的行贿罪，两件事不是一个量级，后者见第 8 节第 40 条。写感谢信、送锦旗医院普遍接受，但「会进个人和科室记录」是经验之谈，没有文件规定。有文件依据的是满意度调查结果纳入三级公立医院绩效考核这一条。对诊疗本身有疑问，就当场要求封存病历（见本节第 6 条，封存病历），并留存病历与影像（第 5 条，病历和影像自己存一份） **Evidence:** A. Both you and your doctors benefit from this practice. It does not mean you should never express gratitude — after a night of emergency treatment, it’s natural to want to say thanks. The key is choosing appropriate methods. Cash gifts and alcohol place doctors at risk of disciplinary action; thank-you letters, banners, and satisfaction ratings are fully aligned with official policies. If a doctor declines a gift you’ve already offered, it’s not personal — it’s his duty to refuse. Note also that offering gifts to doctors falls under professional ethics and hospital rules, whereas giving bribes to law enforcement or investigators constitutes a criminal offense under the law; these situations are entirely different. While thank-you letters and banners are widely accepted, there is no official rule stating they become part of personal or departmental records — this is merely anecdotal experience. Only the inclusion of satisfaction ratings in hospital performance assessments has solid policy backing. Should you have doubts about treatment, you may request immediate medical record sealing and retain copies for yourself as described in relevant sections. 〔40〕 〔40〕 **Source summary:** Offering money beforehand to “jump the queue” won’t work — allocating appointment slots, beds, scarce medicines, tests, or surgeries is strictly forbidden. After treatment, it’s perfectly fine to show gratitude toward doctors who saved your life, but the method matters. Accepting cash or alcohol gifts puts them in violation of professional ethics. Three proper ways to thank them are: completing a satisfaction survey, writing a personalized thank-you letter, or presenting a commemorative banner, plus following medical advice for follow-up care. **Low-ROI detour:** Move “Thank the doctors who saved you — send thank-you letters, banners, or satisfaction ratings instead of cash gifts. The rules prohibit money, not gratitude.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Offering money beforehand to “jump the queue” won’t work — allocating appointment slots, beds, scarce medicines, tests, or surgeries is strictly forbidden. After treatment, it’s perfectly fine to show gratitude toward doctors who saved your life, but the method matters. Accepting cash or alcohol gifts puts them in violation of professional ethics. Three proper ways to thank them are: completing a satisfaction survey, writing a personalized thank-you letter, or presenting a commemorative banner, plus following medical advice for follow-up care.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-040; 24-006 **Source links:** [国家卫生健康委、国家医保局、国家中医药局 (2021). 关于印发医疗机构工作人员廉洁从业九项准则的通知（国卫医发〔2021〕41 号）. 国务院公报](http://www.gov.cn/gongbao/content/2022/content_5678098.htm); [国务院办公厅 (2019). 关于加强三级公立医院绩效考核工作的意见（国办发〔2019〕4 号）.](https://www.gov.cn/zhengce/zhengceku/2019-01/30/content_5362266.htm); [国家卫生健康委 (2019). 医疗机构投诉管理办法（委令第 3 号）.](https://www.gov.cn/zhengce/zhengceku/2019-10/08/content_5436976.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/24-%E7%9C%8B%E7%97%85.md --- ### 24-012 — Before dental implants, check what the bundled price includes and verify the clinic's pricing commitment Original title: 种牙之前先问清包干价含哪些项目，优先找承诺参与价格治理的机构，别信低价广告 **Source text (English):** ### 12. Before dental implants, check what the bundled price includes and verify the clinic's pricing commitment - Cost: Checking the public clinic list and asking for an itemized quote takes a few minutes and no fee. - In plain terms: After China's centralized procurement, the cited source reports lower average prices for routine implants. The advertised bundle may exclude extraction, bone grafting, or other procedures. - Applicability and limits: Price caps and insurance coverage depend on provider type, location, and procedure. Ask for a written itemized plan and discuss suitable alternatives with a dentist. - Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below. **Original text (Chinese):** ### 12. 种牙之前先问清包干价含哪些项目，优先找承诺参与价格治理的机构，别信低价广告 - 成本：不花钱。看牙前在国家医保局的公众号上查一次机构名单，当面把价目问清，十几分钟。 - 说人话：种植牙 2023 年集中降价以后，一颗常规种植牙的整体费用从平均 1.5 万元降到 6000 到 7000 元。三级公立医院单颗的服务费原则上不超过 4500 元，种植体和牙冠另算。种牙、镶牙、正畸医保不报，补牙、拔牙这类治疗各地普遍能报。 - 收益：国家医保局 2024 年 1 月的公告说，常规单颗牙种植费用由三部分构成。一是医疗服务费，采取包干的方式。包干范围包括「种植全过程的诊查费、生化检验和影像检查费、种植体植入费、牙冠置入费、扫描设计建模费，不包括拔牙、牙周洁治、根管治疗、植骨、软组织移植」。「各地三级公立医院单颗常规种植牙的医疗服务收费原则上不超过4500元」，经济发达地区按 2022 年的专项治理通知最多可以放宽 20%。二是种植体，2023 年 1 月全国集中采购，「中选价格区间为548元—1855元，均价900余元」。牵头的四川省医保局公布，进口的高价品牌从采购中位价 5000 元降到 1850 元左右，用量最大的几个品牌从 1500 元左右降到 770 元左右。三是牙冠，「价格区间为100元—656元，均价300余元」。国家医保局 2023 年下半年的新闻发布会说，各地治理措施在 4 月底 5 月初全部落地，「种植牙整体费用从平均1.5万元降至6000－7000元左右」。医保报不报：劳动保障部等部门 1999 年的文件把「义齿」（假牙）和「非功能性整容、矫形手术」列为基本医保不予支付。国家医保局 2019 年答复政协提案时说，「美容类（包括牙缺失修复、矫正等）的诊疗项目,不纳入医保基金支付范围。但是对于牙科治疗类的诊疗项目，国家层面没有排除，各地也普遍纳入了医保支付范围」（全国，截至 2026 年 10 月） - 证据等级：A - 来源：国家医疗保障局 (2024). 关于发布“承诺参与口腔种植价格治理医疗机构名单”等信息的公告（2024 年 1 月 12 日）. ；国家医疗保障局 (2022). 关于开展口腔种植医疗服务收费和耗材价格专项治理的通知（医保发〔2022〕27 号，第四、六条）. ；国家医疗保障局 (2023). 国家医保局举行 2023 年下半年例行新闻发布会（2023 年 9 月 22 日）. ；四川省医疗保障局 (2023). 口腔种植体系统集中带量采购拟中选结果（2023 年 1 月 11 日）. ；劳动和社会保障部等 (1999). 关于印发城镇职工基本医疗保险诊疗项目管理、医疗服务设施范围和支付标准意见的通知（劳社部发〔1999〕22 号，附件一）. ；国家医疗保障局 (2019). 关于政协十三届全国委员会第二次会议第 4043 号提案答复的函. - 备注：4500 元这条线只管公立医院。民营机构自己定价，但专项治理通知要求它们不得用虚假的或误导性的「补贴」「低价」诱导患者。广告上的低价往往只是种植体一项，拔牙、植骨这些包干之外的项目才是加价的地方，所以签字前要拿到一份写清每项价格的单子。承诺参与价格治理的机构名单由国家医保局在官方微信公众号上公布。缺一两颗牙不一定非种不可，固定义齿和活动义齿也是修复方式，价格没有跟着变，问医生哪种适合你。职工医保个人账户能不能付种牙，全国没有统一说法，问当地医保部门；个人账户怎么给家人用见第 5 节第 13 条（家庭共济）。缺牙为什么要补见第 2 节第 10 条（缺牙及时补）。收益量级定为中：降价是政策带来的，读者自己这一步能省下的，主要是包干外加价和高价机构的那部分，单颗几千元 **Evidence:** A. Price caps and insurance coverage depend on provider type, location, and procedure. Ask for a written itemized plan and discuss suitable alternatives with a dentist. **Source summary:** After China's centralized procurement, the cited source reports lower average prices for routine implants. The advertised bundle may exclude extraction, bone grafting, or other procedures. **Low-ROI detour:** Move “Before dental implants, check what the bundled price includes and verify the clinic's pricing commitment” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “After China's centralized procurement, the cited source reports lower average prices for routine implants. The advertised bundle may exclude extraction, bone grafting, or other procedures.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 02-010; 05-013 **Source links:** [国家医疗保障局 (2024). 关于发布“承诺参与口腔种植价格治理医疗机构名单”等信息的公告（2024 年 1 月 12 日）.](https://www.nhsa.gov.cn/art/2024/1/12/art_109_11954.html); [国家医疗保障局 (2022). 关于开展口腔种植医疗服务收费和耗材价格专项治理的通知（医保发〔2022〕27 号，第四、六条）.](https://www.gov.cn/zhengce/zhengceku/2022-09/08/content_5709065.htm); [国家医疗保障局 (2023). 国家医保局举行 2023 年下半年例行新闻发布会（2023 年 9 月 22 日）.](https://www.nhsa.gov.cn/art/2023/9/22/art_14_11321.html); [四川省医疗保障局 (2023). 口腔种植体系统集中带量采购拟中选结果（2023 年 1 月 11 日）.](https://ylbzj.sc.gov.cn/scsybj/nc020100/2023/1/11/ac5565c7e0454890be086a2bc41f9acd.shtml); [劳动和社会保障部等 (1999). 关于印发城镇职工基本医疗保险诊疗项目管理、医疗服务设施范围和支付标准意见的通知（劳社部发〔1999〕22 号，附件一）.](https://policy.mofcom.gov.cn/claw/clawContent.shtml?id=39317); [国家医疗保障局 (2019). 关于政协十三届全国委员会第二次会议第 4043 号提案答复的函.](https://www.nhsa.gov.cn/art/2019/12/3/art_26_2096.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/24-%E7%9C%8B%E7%97%85.md --- ## 25. Handling End-of-Life Affairs Original chapter title: 人走了以后要办什么 [← 回总目录](../README.md) 口径：金钱。本节只讲手续怎么办、钱怎么拿，包括人刚走时先做什么、哪些费用有清单可以对。还有哪些账户里的钱能取回来，哪些事近亲属有权出面办。前五条按事情发生的先后排，依次是现场、死亡证明、遗体和火化、对死因有异议怎么办、销户。后面几条按性价比排。老人生前该做的安排，比如意定监护、遗嘱、账户，见第 17 节。因工死亡的三笔待遇见第 19 节。 殡葬这部分依据新版《殡葬管理条例》，2026 年 3 月 30 日起施行。养老保险的丧葬补助金和遗属抚恤金给多少，由人力资源社会保障部门另外规定。这次没拿到能逐字核对的原文，所以正文不写具体金额。 ### 25-001 — If someone dies at home or elsewhere, first determine whether it’s a natural or unnatural death: in cases of accidents, unknown causes, or deaths discovered only after a long period of solitude, call the police immediately and leave the body and scene untouched. Original title: 人在家里或外面没了，先分清正常死亡还是非正常死亡：意外、死因不明、独居才发现的，立刻报警，遗体和现场不要动 **Source text (English):** ### 1. If someone dies at home or elsewhere, first determine whether it’s a natural or unnatural death: in cases of accidents, unknown causes, or deaths discovered only after a long period of solitude, call the police immediately and leave the body and scene untouched. - Cost: No expense at all — just one phone call is needed. - In plain terms: For deaths caused by accidents, of unknown origin, or those found only after a long time alone, only the police can issue a death certificate. If the scene has been disturbed, it becomes difficult to clarify what happened and to obtain a certificate. Without this document, cremation, household registration cancellation, and insurance claims all become impossible. When in doubt, dial 110 right away. Once police arrive and conduct their investigation, they will issue the certificate just the same. - Benefit: Article 8, Paragraph 2 of the Regulations on Household Registration states: “In cases where a citizen dies from an accident or the cause of death is unknown, the household head or the person who discovers the body must promptly report it to the local police station or township government.” This means that in cases of accidents or unknown circumstances, the household head or discoverer must inform authorities immediately. Article 23 of the Regulations on Funeral Services adds: “For natural deaths, medical institutions must promptly issue death certificates. For unnatural deaths handled by police without prior medical treatment, the police issue the certificate.” In other words, natural deaths are certified by treating medical facilities; unnatural deaths handled by police are certified by them. Only police can issue certificates for unnatural deaths, especially when the scene has been altered. Obtaining this certificate is essential for cremation, household registration cancellation, and insurance claims. - Evidence grade: A - Sources: Standing Committee of the National People's Congress (1958). Household Registration Regulations of the People's Republic of China (Article 8). (published on the portal website of the People's Government of Guangdong Province); State Council of China (2026). Regulations on Funeral Management (State Council of China Order No. 824, since Effective from March 30, 2026, Article 23). - Notes: Deaths occurring after a prolonged illness or at home at the end of life are considered natural. In such cases, a certificate can be obtained from the treating medical institution, or from a local community health center or township hospital. As noted in Item 2 (Death Certificates), only the institution providing treatment may issue the certificate. When it is unclear which category applies, treat it as an unnatural death and call 110 first. Police investigations will still allow a certificate to be issued. Conversely, if you clean up the scene before calling police, no one can help you. Do not move the body, wash or change its clothes, or remove medicine bottles or notes. **Original text (Chinese):** ### 1. 人在家里或外面没了，先分清正常死亡还是非正常死亡：意外、死因不明、独居才发现的，立刻报警，遗体和现场不要动 - 成本：不花钱。打一个电话就行。 - 说人话：意外走的、不知道怎么走的、独居很久才被发现的，死亡证明只有公安能开。现场被动过，事情说不清，证也不好开。这张纸拿不到，后面火化、销户、保险理赔全都卡住。分不清是哪一种，就先打 110。警察到场查完，照样给你开证。 - 收益：户口登记条例第八条第二款：「公民因意外事故致死或者死因不明，户主、发现人应当立即报告当地公安派出所或者乡、镇人民委员会」。意思是：出了意外，或者不知道人是怎么没的，户主和发现的人要马上报派出所或者乡镇政府。殡葬管理条例第二十三条：「自然人正常死亡的，医疗卫生机构应当及时出具死亡证明。涉及公安机关依法处置且未经医疗卫生机构救治的非正常死亡案（事）件的逝者，由公安机关出具死亡证明」。意思是：正常病故的，由给他看病的医疗机构开死亡证明。没经医院救治、又归公安处理的那种，由公安开。非正常死亡的死亡证明只有公安能开。现场被动过，就既说不清也不好开。后面火化、销户、保险理赔，全都卡在这一张纸上 - 证据等级：A - 来源：全国人大常委会 (1958). 中华人民共和国户口登记条例（第八条）. （广东省人民政府门户网站刊登）；国务院 (2026). 殡葬管理条例（国务院令第 824 号，自 2026 年 3 月 30 日起施行，第二十三条）. - 备注：长期卧病、在家里临终的，算正常死亡。可以找生前给他看病的机构开证，也可以找住处这一片的社区卫生服务中心、乡镇卫生院。死亡证明谁救治谁开，见第 2 条（死亡证明）。分不清是哪一种，就按非正常处理，先打 110，警察到场调查完照样能出证。如果先把现场收拾干净再报警，谁也帮不了你。不要自己搬遗体、给他擦洗换衣服，也不要收走药瓶和字条。 **Evidence:** A. Deaths occurring after a prolonged illness or at home at the end of life are considered natural. In such cases, a certificate can be obtained from the treating medical institution, or from a local community health center or township hospital. As noted in Item 2 (Death Certificates), only the institution providing treatment may issue the certificate. When it is unclear which category applies, treat it as an unnatural death and call 110 first. Police investigations will still allow a certificate to be issued. Conversely, if you clean up the scene before calling police, no one can help you. Do not move the body, wash or change its clothes, or remove medicine bottles or notes. **Source summary:** For deaths caused by accidents, of unknown origin, or those found only after a long time alone, only the police can issue a death certificate. If the scene has been disturbed, it becomes difficult to clarify what happened and to obtain a certificate. Without this document, cremation, household registration cancellation, and insurance claims all become impossible. When in doubt, dial 110 right away. Once police arrive and conduct their investigation, they will issue the certificate just the same. **Low-ROI detour:** Move “If someone dies at home or elsewhere, first determine whether it’s a natural or unnatural death: in cases of accidents, unknown causes, or deaths discovered only after a long period of solitude, call the police immediately and leave the body and scene untouched.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “For deaths caused by accidents, of unknown origin, or those found only after a long time alone, only the police can issue a death certificate. If the scene has been disturbed, it becomes difficult to clarify what happened and to obtain a certificate. Without this document, cremation, household registration cancellation, and insurance claims all become impossible. When in doubt, dial 110 right away. Once police arrive and conduct their investigation, they will issue the certificate just the same.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 25-002 **Source links:** [全国人大常委会 (1958). 中华人民共和国户口登记条例（第八条）.](http://www.gd.gov.cn/zwgk/wjk/zcfgk/content/mpost_2531969.html); [国务院 (2026). 殡葬管理条例（国务院令第 824 号，自 2026 年 3 月 30 日起施行，第二十三条）.](https://www.gov.cn/zhengce/zhengceku/202601/content_7054169.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/25-%E4%BA%BA%E8%B5%B0%E4%BA%86%E4%BB%A5%E5%90%8E%E8%A6%81%E5%8A%9E%E4%BB%80%E4%B9%88.md --- ### 25-002 — The death certificate is the key to everything that follows: whoever provided treatment issues it; for natural deaths at home, contact the local community health service center. It must be issued within one day. Original title: 死亡证明是后面所有事的钥匙：谁救治谁开，家中正常死亡找社区卫生服务机构，一日内签发 **Source text (English):** ### 2. The death certificate is the key to everything that follows: whoever provided treatment issues it; for natural deaths at home, contact the local community health service center. It must be issued within one day. - Cost: No cost at all. - In plain terms: If the death occurs in a hospital, the hospital that treated the patient issues the certificate. For natural deaths at home, the community health service center or township health clinic serving that area issues it. When the cause of death is clear, the certificate is issued within 24 hours. It is required for deregistration, cremation, withdrawal from a housing provident fund, receipt of social insurance benefits, insurance claims, and estate settlement — so be sure to make several copies right away. - Benefit: According to the “Interim Regulations on Registration and Management of Population Death Information,” death certificates for patients who die in medical institutions are issued by those institutions; for deaths occurring at home or elsewhere, they are issued by the local community health service center or township health clinic. Cases deemed non‑natural by police or judicial authorities are handled under separate procedures. In 2026, five government agencies confirmed that electronic death certificates carry the same legal weight as paper versions; both are equally valid. Certificates for natural deaths with known causes must be issued within one day. If lost, a single replacement can be requested from the original issuer. Errors in basic information may be corrected by submitting supporting documents. - Evidence grade: A - Sources: General Office of the National Health and Family Planning Commission (2014). Standards for Registration and Management of Population and Death Information (Trial) (National Health Office Planning Issue [2014] No. 68, Article 9). (Forwarded by Shenzhen Civil Affairs Bureau); National Health Commission of China (NHC), Ministry of Public Security of China, Ministry of Civil Affairs of China, State Administration of Traditional Chinese Medicine, State Administration of Disease Control and Prevention (2026). Notice on strengthening the registration of resident death medical certificate information and electronic license management (National Health Planning Commission [2026] No. 5). (Forwarded by Fujian Provincial Health Commission) - Notes: This certificate is indispensable for deregistration, cremation, housing provident fund withdrawals, social insurance benefits, insurance claims, and estate settlement — so make plenty of copies right away. If electronic issuance is available, request it as well. Only one replacement is permitted, so keep the original safe. Any mistakes in name or ID number should be corrected on the spot; otherwise you’ll have to repeat the process at every office later on. **Original text (Chinese):** ### 2. 死亡证明是后面所有事的钥匙：谁救治谁开，家中正常死亡找社区卫生服务机构，一日内签发 - 成本：不花钱。 - 说人话：在医院走的，找管救治的那一家开死亡证明。在家里正常走的，找住处这一片的社区卫生服务机构、乡镇卫生院开。死因清楚的，一天内就签发。销户、火化、取公积金、领社保待遇、理赔、办继承，每一件都要用它。拿到先多复印几份。 - 收益：《人口死亡信息登记管理规范（试行）》说：在医疗卫生机构内死亡的，由「负责救治的医疗卫生机构签发」，在医院或者卫生院走的，找管救治的那一家开。在家中或其他场所正常死亡的，「由本辖区社区卫生服务机构或乡镇（街道）卫生院签发」，找住处这一片的社区卫生服务中心、乡镇或街道卫生院开。公安司法机构判断为非正常死亡的，由公安司法部门按现行规定及程序办理。2026 年五部门通知说：《死亡证明》「纸质版与电子证照具有同等法律效力」，电子的和纸质的一样管用。死因已明确的正常死亡，要在死亡发生后一日内签发。证明丢了，可以向原签发机构申请补发一次。基本信息有误的，可以凭材料申请重新签发一次 - 证据等级：A - 来源：国家卫生计生委办公厅 (2014). 人口死亡信息登记管理规范（试行）（国卫办规划发〔2014〕68 号，第九条）. （深圳市民政局转发）；国家卫生健康委、公安部、民政部、国家中医药局、国家疾控局 (2026). 关于加强居民死亡医学证明信息登记和电子证照管理工作的通知（国卫规划发〔2026〕5 号）. （福建省卫生健康委员会转发） - 备注：销户、火化、取公积金、领社保待遇、保险理赔、办继承，每一件都要用它。拿到手先多复印几份，能开电子证照的一并申请。补发只有一次机会，原件别弄丢。名字、身份证号有错要当场改，因为等到办继承时才发现，每个窗口都要重跑一遍。 **Evidence:** A. This certificate is indispensable for deregistration, cremation, housing provident fund withdrawals, social insurance benefits, insurance claims, and estate settlement — so make plenty of copies right away. If electronic issuance is available, request it as well. Only one replacement is permitted, so keep the original safe. Any mistakes in name or ID number should be corrected on the spot; otherwise you’ll have to repeat the process at every office later on. **Source summary:** If the death occurs in a hospital, the hospital that treated the patient issues the certificate. For natural deaths at home, the community health service center or township health clinic serving that area issues it. When the cause of death is clear, the certificate is issued within 24 hours. It is required for deregistration, cremation, withdrawal from a housing provident fund, receipt of social insurance benefits, insurance claims, and estate settlement — so be sure to make several copies right away. **Low-ROI detour:** Move “The death certificate is the key to everything that follows: whoever provided treatment issues it; for natural deaths at home, contact the local community health service center. It must be issued within one day.” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If the death occurs in a hospital, the hospital that treated the patient issues the certificate. For natural deaths at home, the community health service center or township health clinic serving that area issues it. When the cause of death is clear, the certificate is issued within 24 hours. It is required for deregistration, cremation, withdrawal from a housing provident fund, receipt of social insurance benefits, insurance claims, and estate settlement — so be sure to make several copies right away.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [国家卫生计生委办公厅 (2014). 人口死亡信息登记管理规范（试行）（国卫办规划发〔2014〕68 号，第九条）.](https://mzj.sz.gov.cn/szmz/pc/zwgk/jcxxgk/zcfg/byfw/content/post_2952215.html); [国家卫生健康委、公安部、民政部、国家中医药局、国家疾控局 (2026). 关于加强居民死亡医学证明信息登记和电子证照管理工作的通知（国卫规划发〔2026〕5 号）.](https://wjw.fujian.gov.cn/xxgk/fgwj/gjwj/202602/t20260228_7102810.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/25-%E4%BA%BA%E8%B5%B0%E4%BA%86%E4%BB%A5%E5%90%8E%E8%A6%81%E5%8A%9E%E4%BB%80%E4%B9%88.md --- ### 25-003 — Transport, storage, and cremation of remains must be handled by funeral homes; hospital morgues cannot provide such services, and storage is generally limited to 3 days. Original title: 遗体接运、存放、火化只能走殡仪馆，医院太平间不办殡仪，存放一般不超过 3 日 **Source text (English):** ### 3. Transport, storage, and cremation of remains must be handled by funeral homes; hospital morgues cannot provide such services, and storage is generally limited to 3 days. - Cost: No cost involved. - In plain terms: Transport, storage, embalming, body preparation, and cremation can only be done by funeral homes. Hospital morgues are not authorized to handle funeral services; they may only provide temporary storage for remains. Funeral homes typically store bodies for no more than 3 days; any longer period requires an extension request. Cremation can only proceed with a death certificate and cremation authorization document. The cremation certificate issued afterward is necessary for inheritance claims and insurance processing. - Benefit: Article 25 of the Funeral Management Regulations states: “Services such as transport, storage, embalming, body preparation, and cremation must be provided exclusively by funeral homes.” No other entities are permitted to offer these services. Article 24 adds: “Morgues operated by medical institutions may not subcontract or provide funeral services; they may only offer temporary storage for remains.” Hospital morgues are thus restricted to short-term storage only. Article 27 specifies: “Funeral homes may store remains for no more than 3 days; extensions must be formally requested by the family or body transferor.” Article 28 requires cremation to be performed only upon presentation of a death certificate and cremation authorization document, after which a cremation certificate is issued. Article 29 further mandates that in regions where cremation is mandatory, remains must be cremated at a nearby funeral home. - Evidence grade: A - Sources: State Council of China (2026). Funeral Management Regulations (State Council of China Order No. 824, effective from March 30, 2026, Articles 8, 9, 24, 25, 27, 28, 29). - Notes: Most “one-stop” services offered at hospitals are not affiliated with licensed funeral homes. Transport itself is a standard service with fixed pricing; see Section 6 for details. Keep the cremation certificate safe — it is required for inheritance, insurance, and other legal procedures. Whether cremation or burial is mandated locally is determined by provincial authorities. Article 9 safeguards the funeral customs of ethnic minorities. Any instance of cremation being required yet burial performed, or burial outside designated cemeteries or ecological burial zones, will prompt civil affairs bureaus to order immediate correction. **Original text (Chinese):** ### 3. 遗体接运、存放、火化只能走殡仪馆，医院太平间不办殡仪，存放一般不超过 3 日 - 成本：不花钱。 - 说人话：接运、存放、防腐、整容、火化，只能由殡仪馆来做。医院太平间不办丧事，最多让遗体临时放一放。殡仪馆存放一般不超过 3 日，要多放几天得去办延期。火化要凭死亡证明和火化确认书。火化后给的那张火化证明，办继承、理赔还要用。 - 收益：殡葬管理条例第二十五条：「遗体接运、存放、防腐、整容、火化服务，由殡仪馆专门负责提供」。这几件事别家做不了。第二十四条：「医疗卫生机构的太平间不得外包，不得开展殡仪服务，可以为遗体暂时停放提供便利服务」。医院太平间只能临时放一放，不能承办丧事。第二十七条：「殡仪馆存放遗体一般不超过 3 日，需要延期存放的，丧属或者遗体移交方应当在殡仪馆办理延期存放手续」。要多放几天，就去殡仪馆办延期。第二十八条：「殡仪馆应当凭死亡证明和火化确认书火化遗体，并出具火化证明」。两样材料缺一不可，火化完会给你一张火化证明。第二十九条：「在实行火葬的地区，遗体应当就地、就近在殡仪馆火化」，要在人去世的地方就近找殡仪馆火化 - 证据等级：A - 来源：国务院 (2026). 殡葬管理条例（国务院令第 824 号，自 2026 年 3 月 30 日起施行，第八、九、二十四、二十五、二十七、二十八、二十九条）. - 备注：在医院去世后凑上来的「一条龙」，多半不是殡仪馆的人。接运本身属于基础项目，有定价，见第 6 条（基础项目清单）。火化证明收好，办继承、保险、迁骨灰都要用。本地实行火葬还是土葬，由省级政府划定。少数民族的丧葬习俗受条例第九条保护。该火化却土葬的，或者在公墓和生态安葬区域外埋葬、修坟的，民政部门会责令限期改正（限期改回来）。 **Evidence:** A. Most “one-stop” services offered at hospitals are not affiliated with licensed funeral homes. Transport itself is a standard service with fixed pricing; see Section 6 for details. Keep the cremation certificate safe — it is required for inheritance, insurance, and other legal procedures. Whether cremation or burial is mandated locally is determined by provincial authorities. Article 9 safeguards the funeral customs of ethnic minorities. Any instance of cremation being required yet burial performed, or burial outside designated cemeteries or ecological burial zones, will prompt civil affairs bureaus to order immediate correction. **Source summary:** Transport, storage, embalming, body preparation, and cremation can only be done by funeral homes. Hospital morgues are not authorized to handle funeral services; they may only provide temporary storage for remains. Funeral homes typically store bodies for no more than 3 days; any longer period requires an extension request. Cremation can only proceed with a death certificate and cremation authorization document. The cremation certificate issued afterward is necessary for inheritance claims and insurance processing. **Low-ROI detour:** Move “Transport, storage, and cremation of remains must be handled by funeral homes; hospital morgues cannot provide such services, and storage is generally limited to 3 days.” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Transport, storage, embalming, body preparation, and cremation can only be done by funeral homes. Hospital morgues are not authorized to handle funeral services; they may only provide temporary storage for remains. Funeral homes typically store bodies for no more than 3 days; any longer period requires an extension request. Cremation can only proceed with a death certificate and cremation authorization document. The cremation certificate issued afterward is necessary for inheritance claims and insurance processing.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 25-006 **Source links:** [国务院 (2026). 殡葬管理条例（国务院令第 824 号，自 2026 年 3 月 30 日起施行，第八、九、二十四、二十五、二十七、二十八、二十九条）.](https://www.gov.cn/zhengce/zhengceku/202601/content_7054169.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/25-%E4%BA%BA%E8%B5%B0%E4%BA%86%E4%BB%A5%E5%90%8E%E8%A6%81%E5%8A%9E%E4%BB%80%E4%B9%88.md --- ### 25-004 — Disagreement over cause of death: request an autopsy within 48 hours and have medical records sealed Original title: 对死因有异议，48 小时内提出尸检，同时封存病历 **Source text (English):** ### 4. Disagreement over cause of death: request an autopsy within 48 hours and have medical records sealed - Cost: No cost involved. The hard part is remembering to make this request at such a time. - In plain terms: If there is any doubt about how someone died, an autopsy must be requested within 48 hours after death. Hospitals with proper freezing facilities may extend this window to 7 days. Consent from close relatives is also required for the autopsy. If consent is not given or the deadline is missed, the party responsible for the delay bears the liability for any subsequent uncertainty over the cause of death. Alongside the autopsy request, it is essential to demand that all medical records be sealed. Once the body is cremated, an autopsy becomes impossible. - Benefit: The time limit for autopsies is stipulated in Article 26 of the Regulations on Prevention and Handling of Medical Disputes. The original text reads: “In cases where a patient dies and both the patient and medical institution dispute the cause of death, an autopsy must be performed within 48 hours after death; if the hospital has facilities to freeze the body, this period may be extended to 7 days.” In other words, to determine the true cause of death, an autopsy must be carried out within 48 hours of death, or up to 7 days if the hospital has freezing capabilities. The same article further states: “An autopsy must be approved and signed off by the deceased’s close relatives; failure to sign is regarded as refusal of consent.” If family members do not sign, it is interpreted as a refusal. It also specifies: “If consent is denied or the deadline is missed, leading to uncertainty over the cause of death, the party responsible for the refusal or delay bears all related liability.” Article 24 states that sealing and unsealing of medical records “must be conducted in the presence of both the patient and medical institution.” Both you and the hospital must be present during both the sealing and later unsealing of records. - Evidence grade: A - Sources:State Council of China (2018). Regulations on the Prevention and Handling of Medical Disputes (State Council of China Order No. 701, Article 24, Article 26). - Notes: After this deadline passes, any later claims of “I always suspected something was wrong” will instead place liability on the party responsible for the delay. Once a body is cremated, no autopsy can ever be performed. Therefore, this decision must be made before contacting any funeral home. Details on how to seal medical records can be found in Section 24. **Original text (Chinese):** ### 4. 对死因有异议，48 小时内提出尸检，同时封存病历 - 成本：不花钱。难的是在那个时候还想得起来提。 - 说人话：对死因有疑问，要在人去世后 48 小时内提出尸检。医院有冻存条件的，可以延到 7 日。尸检还要近亲属签字同意。不签字，或者一直拖过了时间，死因查不清的责任就算在拖的那一方。提尸检的同时，要求把病历封存起来。遗体一火化，就再也做不了尸检。 - 收益：尸检的时限写在医疗纠纷预防和处理条例第二十六条。原文是：「患者死亡，医患双方对死因有异议的，应当在患者死亡后 48 小时内进行尸检；具备尸体冻存条件的，可以延长至 7 日」。所以想查清死因，要在人去世后 48 小时内做尸检，医院有冷冻条件的最多放宽到 7 天。同一条还写着：「尸检应当经死者近亲属同意并签字，拒绝签字的，视为死者近亲属不同意进行尸检」。家属不签字，就当作不同意。还写着：「不同意或者拖延尸检，超过规定时间，影响对死因判定的，由不同意或者拖延的一方承担责任」。谁不同意、谁拖过了时间，后面查不清死因的责任就算谁的。第二十四条：封存、启封病历资料「应当在医患双方在场的情况下进行」。病历装封和拆封，你和医院都得在场 - 证据等级：A - 来源：国务院 (2018). 医疗纠纷预防和处理条例（国务院令第 701 号，第二十四、二十六条）. - 备注：过了这个时限再说「当初就觉得不对」，责任反过来落在拖延的那一方。遗体一旦火化，就再没有尸检的可能，所以这件事要在联系殡仪馆之前定下来。病历怎么封存见第 24 节。 **Evidence:** A. After this deadline passes, any later claims of “I always suspected something was wrong” will instead place liability on the party responsible for the delay. Once a body is cremated, no autopsy can ever be performed. Therefore, this decision must be made before contacting any funeral home. Details on how to seal medical records can be found in Section 24. **Source summary:** If there is any doubt about how someone died, an autopsy must be requested within 48 hours after death. Hospitals with proper freezing facilities may extend this window to 7 days. Consent from close relatives is also required for the autopsy. If consent is not given or the deadline is missed, the party responsible for the delay bears the liability for any subsequent uncertainty over the cause of death. Alongside the autopsy request, it is essential to demand that all medical records be sealed. Once the body is cremated, an autopsy becomes impossible. **Low-ROI detour:** Move “Disagreement over cause of death: request an autopsy within 48 hours and have medical records sealed” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If there is any doubt about how someone died, an autopsy must be requested within 48 hours after death. Hospitals with proper freezing facilities may extend this window to 7 days. Consent from close relatives is also required for the autopsy. If consent is not given or the deadline is missed, the party responsible for the delay bears the liability for any subsequent uncertainty over the cause of death. Alongside the autopsy request, it is essential to demand that all medical records be sealed. Once the body is cremated, an autopsy becomes impossible.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** chapter:24 **Source links:** [国务院 (2018). 医疗纠纷预防和处理条例（国务院令第 701 号，第二十四、二十六条）.](https://www.gov.cn/zhengce/content/2018-08/31/content_5318057.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/25-%E4%BA%BA%E8%B5%B0%E4%BA%86%E4%BB%A5%E5%90%8E%E8%A6%81%E5%8A%9E%E4%BB%80%E4%B9%88.md --- ### 25-005 — Legal deadlines for canceling hukou registration: in cities, before burial; in rural areas, within one month Original title: 注销户口有法定时限：城市在安葬前，农村在一个月以内 **Source text (English):** ### 5. Legal deadlines for canceling hukou registration: in cities, before burial; in rural areas, within one month - Cost: No expense involved. Just bring the death certificate and household register to your local police station. - In plain terms: In cities, you must cancel hukou registration before burial; in rural areas, you must do it within one month. Bring the death certificate and household register to the police station to complete the process. Failing to do so will block any inheritance transfers, benefit claims, or insurance cancellations due to the unresolved hukou status. - Benefit: Article 8, Paragraph 1 of the Hukou Registration Regulations states: “When a citizen dies, in cities the household head, relatives, guardians, or neighbors must report the death to the hukou registration authority and cancel the hukou registration before burial; in rural areas, this must be done within one month. If a citizen dies while temporarily residing elsewhere, the local hukou registration authority must notify the permanent residence’s authority to cancel the registration.” In short, urban residents must act before burial, while rural residents have one month to do so. Any household head, relative, guardian, or neighbor may initiate the process at the police station, which serves as the hukou registration authority. If the deceased was living temporarily elsewhere, the local police station there must inform the permanent residence’s station to cancel the hukou registration. - Evidence grade: A - Sources: Standing Committee of the National People's Congress (1958). Household Registration Regulations of the People's Republic of China (Article 8). (Published on the portal website of the People's Government of Guangdong Province) - Notes: Leaving the hukou registration active will prevent any inheritance transfers, benefit claims, or insurance cancellations, as all these procedures rely on a cleared hukou status. If pension payments continue despite the death, they constitute fraudulent collection and must eventually be repaid. While at the police station, also ask how to suspend social insurance and yibao payments, as well as how to apply for funeral subsidies. Details on these financial matters are covered in Item 9 (housing provident fund balances and related social insurance benefits). **Original text (Chinese):** ### 5. 注销户口有法定时限：城市在安葬前，农村在一个月以内 - 成本：不花钱。带上死亡证明和户口簿，去派出所跑一趟。 - 说人话：城市要在安葬前销户，农村要在一个月以内。带死亡证明和户口簿去派出所办。拖着不办，继承过户、领待遇、退保都会卡在户籍状态上。 - 收益：户口登记条例第八条第一款：「公民死亡，城市在葬前，农村在一个月以内，由户主、亲属、抚养人或者邻居向户口登记机关申报死亡登记，注销户口。公民如果在暂住地死亡，由暂住地户口登记机关通知常住地户口登记机关注销户口」。意思是：城里在下葬前办，农村在一个月内办。户主、亲属、抚养人或者邻居都可以去户口登记机关（派出所）报死亡、销户口。人是在外地暂住时走的，由暂住地派出所通知户籍所在地派出所销户 - 证据等级：A - 来源：全国人大常委会 (1958). 中华人民共和国户口登记条例（第八条）. （广东省人民政府门户网站刊登） - 备注：户口一直挂着，办继承过户、领待遇、退保都会卡住，这些窗口都看户籍状态。养老金要是还照发，那是冒领，早晚要退回去。去派出所时顺便问清楚：社保、医保待遇怎么停，丧葬补助怎么申领。那几笔钱见第 9 条（公积金余额、社保待遇）。 **Evidence:** A. Leaving the hukou registration active will prevent any inheritance transfers, benefit claims, or insurance cancellations, as all these procedures rely on a cleared hukou status. If pension payments continue despite the death, they constitute fraudulent collection and must eventually be repaid. While at the police station, also ask how to suspend social insurance and yibao payments, as well as how to apply for funeral subsidies. Details on these financial matters are covered in Item 9 (housing provident fund balances and related social insurance benefits). **Source summary:** In cities, you must cancel hukou registration before burial; in rural areas, you must do it within one month. Bring the death certificate and household register to the police station to complete the process. Failing to do so will block any inheritance transfers, benefit claims, or insurance cancellations due to the unresolved hukou status. **Low-ROI detour:** Move “Legal deadlines for canceling hukou registration: in cities, before burial; in rural areas, within one month” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “In cities, you must cancel hukou registration before burial; in rural areas, you must do it within one month. Bring the death certificate and household register to the police station to complete the process. Failing to do so will block any inheritance transfers, benefit claims, or insurance cancellations due to the unresolved hukou status.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 25-009 **Source links:** [全国人大常委会 (1958). 中华人民共和国户口登记条例（第八条）.](http://www.gd.gov.cn/zwgk/wjk/zcfgk/content/mpost_2531969.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/25-%E4%BA%BA%E8%B5%B0%E4%BA%86%E4%BB%A5%E5%90%8E%E8%A6%81%E5%8A%9E%E4%BB%80%E4%B9%88.md --- ### 25-006 — Funeral services are divided into basic and non-basic categories; a list of basic services exists, with their fees set by law. Original title: 殡葬服务分基础项目和非基础项目，基础项目有清单、收费依法制定 **Source text (English):** ### 6. Funeral services are divided into basic and non-basic categories; a list of basic services exists, with their fees set by law. - Cost: There is no cost involved. Just spend a few minutes before departure to review the official list. - In plain terms: Transporting, storing, and cremating a body, holding a farewell ceremony, keeping ashes in storage, and eco-friendly burial options — all fall under the national list of basic services. This also includes burial spaces provided by government-run funeral agencies. Prices for these services are strictly regulated by law; no extra fees may be charged outside this list. Before making any arrangements, be sure to confirm which services are considered basic and what the local rates are. - Benefit: All essential funeral services — including body transport, storage, cremation, memorial services, and eco-friendly burial — are included in the official list. Government-run funeral centers also offer designated burial plots under this same list. Their pricing follows legal standards, meaning funeral homes cannot set prices arbitrarily. Non-basic services are defined separately by civil affairs bureaus at or above the prefecture level. - Evidence grade: A - Sources: State Council of China (2026). Funeral Management Regulations (State Council of China Order No. 824, revised and adopted at the 72nd executive meeting of the State Council of China on November 14, 2025, "effective from March 30, 2026"). Article 5: "Funeral services are divided into basic items and non-basic items. The charging policy is formulated by the State Council of China's development and reform department, the financial department, and the State Council of China's civil affairs departments." "The state formulates a list of basic funeral service items, including the transportation of remains, storage of remains, farewell to remains, cremation of remains, and storage of ashes. Ecological burials and ashes burials provided by government-organized funeral service agencies are included in the list"; Article 50 "Funeral services are subject to list management and dynamic adjustment, and it is prohibited to establish items outside the list and charge fees." - Notes: Provinces, autonomous regions, and municipalities may add extra items to the national list. Always verify which services are classified as basic and what their local pricing is before proceeding. It is perfectly acceptable to want a dignified funeral for a loved one; this guideline does not discourage that. Its sole purpose is to clarify which services are fixed-price basics and which are optional extras. Once this distinction is clear, you can decide where to allocate funds — and avoid unnecessary overcharges during an already difficult time. **Original text (Chinese):** ### 6. 殡葬服务分基础项目和非基础项目，基础项目有清单、收费依法制定 - 成本：不花钱。出发前花几分钟看一眼清单。 - 说人话：遗体接运、存放、告别、火化、骨灰寄存、生态安葬，都在国家的基础项目清单里。公办机构提供的骨灰格位安葬也在里面。这些项目的价钱按规定来定。清单之外，不许另立项目收钱。出发前先问清楚哪几项算基础项目、当地标准是多少，再谈别的。 - 收益：遗体接运、遗体存放、遗体告别、遗体火化、骨灰寄存、生态安葬，都在国家的基础项目清单里。政府举办的殡葬服务机构提供的骨灰格位安葬，也在清单里。这些项目的收费标准依法制定，价钱按规定来定，不由殡仪馆自己说了算。非基础项目清单由设区的市级以上民政部门（地级市及以上的民政部门）确定 - 证据等级：A - 来源：国务院 (2026). 殡葬管理条例（国务院令第 824 号，2025 年 11 月 14 日国务院第 72 次常务会议修订通过，「自2026年3月30日起施行」）. 第五条：「殡葬服务分为基础项目和非基础项目，收费政策由国务院发展改革部门、财政部门会同国务院民政等部门制定。」「国家制定殡葬服务基础项目清单，将遗体接运、遗体存放、遗体告别、遗体火化、骨灰寄存、生态安葬以及政府举办的殡葬服务机构提供的骨灰格位安葬等纳入清单范围」；第五十条「殡葬服务实行清单化管理并动态调整，禁止在清单之外设立项目、收取费用。」 - 备注：省、自治区、直辖市可以在国家清单的基础上再加项目。先问清楚哪几项属于基础项目、当地的收费标准是多少，再谈其余的。清单里的项目价钱按规定定死，清单外的是自选的，分清这两类，被多收的那部分才有得说。想把亲人的后事办得体面一点没有错，不劝你从简，钱花在哪儿由你自己定。 **Evidence:** A. Provinces, autonomous regions, and municipalities may add extra items to the national list. Always verify which services are classified as basic and what their local pricing is before proceeding. It is perfectly acceptable to want a dignified funeral for a loved one; this guideline does not discourage that. Its sole purpose is to clarify which services are fixed-price basics and which are optional extras. Once this distinction is clear, you can decide where to allocate funds — and avoid unnecessary overcharges during an already difficult time. **Source summary:** Transporting, storing, and cremating a body, holding a farewell ceremony, keeping ashes in storage, and eco-friendly burial options — all fall under the national list of basic services. This also includes burial spaces provided by government-run funeral agencies. Prices for these services are strictly regulated by law; no extra fees may be charged outside this list. Before making any arrangements, be sure to confirm which services are considered basic and what the local rates are. **Low-ROI detour:** Move “Funeral services are divided into basic and non-basic categories; a list of basic services exists, with their fees set by law.” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Transporting, storing, and cremating a body, holding a farewell ceremony, keeping ashes in storage, and eco-friendly burial options — all fall under the national list of basic services. This also includes burial spaces provided by government-run funeral agencies. Prices for these services are strictly regulated by law; no extra fees may be charged outside this list. Before making any arrangements, be sure to confirm which services are considered basic and what the local rates are.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [国务院 (2026). 殡葬管理条例（国务院令第 824 号，2025 年 11 月 14 日国务院第 72 次常务会议修订通过，「自2026年3月30日起施行」）.](https://www.gov.cn/zhengce/zhengceku/202601/content_7054169.htm); 第五十条「殡葬服务实行清单化管理并动态调整，禁止在清单之外设立项目、收取费用。」 **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/25-%E4%BA%BA%E8%B5%B0%E4%BA%86%E4%BB%A5%E5%90%8E%E8%A6%81%E5%8A%9E%E4%BB%80%E4%B9%88.md --- ### 25-007 — If you encounter forced bundling, extra charges beyond the listed price, or a single service being split into multiple line items for billing, make a note of it and file a complaint. Original title: 遇到强制搭售、标价外加价、把一项拆成几项收费，记下来投诉 **Source text (English):** ### 7. If you encounter forced bundling, extra charges beyond the listed price, or a single service being split into multiple line items for billing, make a note of it and file a complaint. - Cost: No cost involved. The real challenge is staying diligent in the moment. - In plain terms: All these practices are explicitly listed as price violations under regulations: failing to display price lists, adding extra charges beyond the posted price, bundling funeral products and services and forcing you to buy them, and compelling you to use third‑party paid services. Splitting one service into several separate charges is also a form of price inflation. On the spot, ask for a price list and keep any receipts, invoices, and chat records. You can still file a complaint later. For price violations, contact the market regulation authority; for funeral services specifically, reach out to the civil affairs bureau. - Benefit: Regulations identify five categories of price violations. Four of them are: not displaying prices clearly or adding extra charges beyond the listed price — that is, no posted price list or charging more than advertised; bundling services or imposing unreasonable conditions to force a purchase — meaning you can’t obtain a service unless you buy another one; forcing or indirectly forcing you to use paid third‑party services — essentially pushing another provider’s services on you; and indirectly raising prices by re‑labeling charges — such as charging more under a different name. Additionally, it is prohibited to “split services into multiple items or expand the scope of charges to indirectly raise prices.” This means breaking one service into several line items for billing or extending the range of charges beyond what was originally stated. - Evidence grade: A - Sources: State Council of China (2026). Funeral Management Regulations (State Council of China Order No. 824, revised and adopted at the 72nd executive meeting of the State Council of China on November 14, 2025, "effective from March 30, 2026"). Article 42: "Funeral service agencies shall not set up fee items without authorization in violation of relevant regulations, or increase fee standards in a disguised manner by breaking down items, expanding the scope of charges, etc." The price violations listed in Article 43 include "(1) Failure to clearly mark the price in accordance with regulations, or adding prices to the price or charging unspecified fees."" (3) Using methods such as bundling, attaching unreasonable conditions or unreasonable restrictions to force or covertly force the sale of funeral supplies, provide funeral-related services and charge fees" (4) Force or covertly force the bereaved to accept paid services from third parties, or use relevant service outlets to repeatedly charge fees"; Article 51 requires the Ministry of Civil Affairs of China has established an information sharing and supervision mechanism with the government service convenience hotline. "For funeral service issues reported by bereaved families, they should be handled in a timely manner in conjunction with relevant departments and the results should be notified to the bereaved families." - Notes: Price‑violation investigations fall under the market regulation authority; funeral services themselves are under the civil affairs bureau. Ask for a price list right away, and be sure to keep all receipts, invoices, and chat records. Filing a complaint later is still possible. **Original text (Chinese):** ### 7. 遇到强制搭售、标价外加价、把一项拆成几项收费，记下来投诉 - 成本：不花钱。难的是在那个当口还愿意较真。 - 说人话：这几样都是条例点名的价格违法行为：不挂价目表、在标价之外加钱、捆绑着强卖丧葬用品、逼你接受别家的收费服务。把一项拆成几项收费，也算变相涨价。当场先要价目表，留好收费凭据和聊天记录。事后再投诉也来得及。查价格找市场监管，管殡葬服务找民政。 - 收益：条例列了五类价格违法行为，下面说其中四类。不挂价目表、收比标价更多的钱，属于不明码标价或者在标价之外加价。不买这个就不给办那个，属于捆绑或者附加不合理条件强制销售。硬塞给你另一家的收费服务，属于强制或者变相强制接受第三方有偿服务。换个名目多收钱，属于变相提高收费标准。另外还禁止「分解项目、扩大范围收费等形式变相提高收费标准」。把一项服务拆成好几项分别收费，或者把收费范围往外扩，都在禁止之列 - 证据等级：A - 来源：国务院 (2026). 殡葬管理条例（国务院令第 824 号，2025 年 11 月 14 日国务院第 72 次常务会议修订通过，「自2026年3月30日起施行」）. 第四十二条：「殡葬服务机构不得违反有关规定擅自设立收费项目，或者采取分解项目、扩大范围收费等形式变相提高收费标准。」第四十三条列举的价格违法行为含「（一）不按规定明码标价，或者在标价之外加价或者收取未标明的费用」「（三）采取捆绑、附加不合理条件或者不合理限制等方式，强制或者变相强制销售丧葬用品、提供殡葬相关服务并收取费用」「（四）强制或者变相强制丧属接受第三方的有偿服务，或者利用相关服务网点重复收取费用」；第五十一条要求民政部门与政务服务便民热线建立信息共享监督机制，「对丧属反映的殡葬服务问题，应当会同有关部门及时予以处理并将处理结果告知丧属」 - 备注：查处价格违法归市场监管部门，殡葬服务本身归民政部门。当场先要一张价目表，收费凭据和聊天记录都留好，事后再去投诉也来得及。 **Evidence:** A. Price‑violation investigations fall under the market regulation authority; funeral services themselves are under the civil affairs bureau. Ask for a price list right away, and be sure to keep all receipts, invoices, and chat records. Filing a complaint later is still possible. **Source summary:** All these practices are explicitly listed as price violations under regulations: failing to display price lists, adding extra charges beyond the posted price, bundling funeral products and services and forcing you to buy them, and compelling you to use third‑party paid services. Splitting one service into several separate charges is also a form of price inflation. On the spot, ask for a price list and keep any receipts, invoices, and chat records. You can still file a complaint later. For price violations, contact the market regulation authority; for funeral services specifically, reach out to the civil affairs bureau. **Low-ROI detour:** Move “If you encounter forced bundling, extra charges beyond the listed price, or a single service being split into multiple line items for billing, make a note of it and file a complaint.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “All these practices are explicitly listed as price violations under regulations: failing to display price lists, adding extra charges beyond the posted price, bundling funeral products and services and forcing you to buy them, and compelling you to use third‑party paid services. Splitting one service into several separate charges is also a form of price inflation. On the spot, ask for a price list and keep any receipts, invoices, and chat records. You can still file a complaint later. For price violations, contact the market regulation authority; for funeral services specifically, reach out to the civil affairs bureau.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [国务院 (2026). 殡葬管理条例（国务院令第 824 号，2025 年 11 月 14 日国务院第 72 次常务会议修订通过，「自2026年3月30日起施行」）.](https://www.gov.cn/zhengce/zhengceku/202601/content_7054169.htm); 第五十一条要求民政部门与政务服务便民热线建立信息共享监督机制，「对丧属反映的殡葬服务问题，应当会同有关部门及时予以处理并将处理结果告知丧属」 **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/25-%E4%BA%BA%E8%B5%B0%E4%BA%86%E4%BB%A5%E5%90%8E%E8%A6%81%E5%8A%9E%E4%BB%80%E4%B9%88.md --- ### 25-008 — Intermediaries such as funeral service agents, vendors of funeral goods, and event planners must register with the county-level civil affairs bureau Original title: 殡葬代理、用品代购、策划主持这类中介，要在县级民政备案 **Source text (English):** ### 8. Intermediaries such as funeral service agents, vendors of funeral goods, and event planners must register with the county-level civil affairs bureau - Cost: There is no cost involved. All you need to do is ask whether registration has been completed. - In plain terms: Intermediaries offering services like funeral planning, procurement of funeral products, event coordination, and information consultation must register with the county-level civil affairs bureau. Those that fail to register are excluded from the official funeral service information system managed by the bureau. Availability of online lookup tools varies by region; the safest approach is to call the local civil affairs bureau directly. Any operators found to be charging excessive fees through deceptive practices or selling information related to deceased individuals will be held legally accountable. - Benefit: Unregistered intermediaries are not included in the official funeral service information system overseen by the civil affairs bureau. Entities that engage in fraudulent billing, pressure families into extravagant ceremonies, force acceptance of services, or illegally trade personal data of the deceased face legal penalties. Their records are also flagged within the system and made publicly accessible, ensuring transparency for all users. - Evidence grade: A - Sources: State Council of China (2026). Funeral Management Regulations (State Council of China Order No. 824, revised and adopted at the 72nd executive meeting of the State Council of China on November 14, 2025, "effective from March 30, 2026"). Article 41: "Except for funeral service agencies, organizations and individuals engaged in funeral service agency, supplies purchasing, planning and hosting, information consultation and other funeral-related service activities shall register with the Ministry of Civil Affairs of China of the county-level people's government." Forced acceptance of services, reselling of the deceased's information and other behaviors that harm the rights and interests of the bereaved shall be dealt with in accordance with the law, and shall be marked in the funeral service information system and disclosed to the public. " - Notes: “Illegal trading of information related to deceased individuals” represents one of the most prevalent risks in this sector. It is common for families to receive numerous unsolicited sales calls shortly after funeral arrangements, often indicating that their data has been sold on. Online virtual memorial platforms are similarly subject to these regulations; Article 45 explicitly prohibits such platforms from encouraging excessive spending or mishandling sensitive personal information. **Original text (Chinese):** ### 8. 殡葬代理、用品代购、策划主持这类中介，要在县级民政备案 - 成本：不花钱。问一句备没备案。 - 说人话：殡葬代理、用品代购、策划主持、信息咨询这类中介，要在县级民政部门备案。没备案的，不进民政部门那套殡葬服务信息系统。能不能自己查各地不一样，最稳的是打电话问县级民政部门。用骗术乱收费、倒卖逝者信息的，会被依法处置。 - 收益：没备案的中介，不在民政部门管的殡葬服务信息系统里。以欺骗手段违规收费、诱导大操大办、强迫接受服务、倒卖逝者信息的，会被依法处置，还会在系统中标注、向社会公开，谁都能看到 - 证据等级：A - 来源：国务院 (2026). 殡葬管理条例（国务院令第 824 号，2025 年 11 月 14 日国务院第 72 次常务会议修订通过，「自2026年3月30日起施行」）. 第四十一条：「除殡葬服务机构外，从事殡葬服务代理、用品代购、策划主持、信息咨询等殡葬相关服务活动的组织和个人，应当向县级人民政府民政部门备案。」「对存在以欺骗等手段违规收费、诱导大操大办、强迫接受服务、倒卖逝者信息等损害丧属权益行为的依法处置，并在殡葬服务信息系统中进行标注，向社会公开。」 - 备注：「倒卖逝者信息」是这一行里最常见的坑。刚办完手续就接到一堆推销电话，多半是信息被转卖了。网络祭扫平台也一样受管。条例第四十五条不许它诱导消费，也不许它违法处理逝者的信息。 **Evidence:** A. “Illegal trading of information related to deceased individuals” represents one of the most prevalent risks in this sector. It is common for families to receive numerous unsolicited sales calls shortly after funeral arrangements, often indicating that their data has been sold on. Online virtual memorial platforms are similarly subject to these regulations; Article 45 explicitly prohibits such platforms from encouraging excessive spending or mishandling sensitive personal information. **Source summary:** Intermediaries offering services like funeral planning, procurement of funeral products, event coordination, and information consultation must register with the county-level civil affairs bureau. Those that fail to register are excluded from the official funeral service information system managed by the bureau. Availability of online lookup tools varies by region; the safest approach is to call the local civil affairs bureau directly. Any operators found to be charging excessive fees through deceptive practices or selling information related to deceased individuals will be held legally accountable. **Low-ROI detour:** Move “Intermediaries such as funeral service agents, vendors of funeral goods, and event planners must register with the county-level civil affairs bureau” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Intermediaries offering services like funeral planning, procurement of funeral products, event coordination, and information consultation must register with the county-level civil affairs bureau. Those that fail to register are excluded from the official funeral service information system managed by the bureau. Availability of online lookup tools varies by region; the safest approach is to call the local civil affairs bureau directly. Any operators found to be charging excessive fees through deceptive practices or selling information related to deceased individuals will be held legally accountable.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [国务院 (2026). 殡葬管理条例（国务院令第 824 号，2025 年 11 月 14 日国务院第 72 次常务会议修订通过，「自2026年3月30日起施行」）.](https://www.gov.cn/zhengce/zhengceku/202601/content_7054169.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/25-%E4%BA%BA%E8%B5%B0%E4%BA%86%E4%BB%A5%E5%90%8E%E8%A6%81%E5%8A%9E%E4%BB%80%E4%B9%88.md --- ### 25-009 — Retrieving scattered funds: housing provident fund balances, social insurance payouts, and work‑related death benefits Original title: 分散在各处的钱要逐个去取：公积金余额、社保待遇、工伤待遇 **Source text (English):** ### 9. Retrieving scattered funds: housing provident fund balances, social insurance payouts, and work‑related death benefits - Cost: No monetary cost, but you must visit several offices. Before you go, gather a death certificate and proof of family relationship. - In plain terms: Heirs can withdraw the balance in a deceased person’s housing provident fund account; this money is not held in a regular bank account, so it is easy to overlook. Money remaining in the individual pension account can also be inherited. If the death was due to illness, family members receive a funeral allowance plus a survivor’s pension for 3 to 24 months. In cases of death at work, three additional benefits apply. - Benefit: The balance in the housing provident fund account can be withdrawn by heirs or legatees — a legatee is someone named in a will to receive assets. For those who die on the job, three specific benefits are paid: a funeral allowance, a survivor’s pension, and a one‑time death benefit. Money left in the individual pension account is also inheritable under Social Insurance Law. When an employee dies from illness or non‑work causes, family members receive both a funeral allowance and a survivor’s pension, collectively called survivor benefits. The calculation formula is uniform nationwide. The funeral allowance equals twice the average monthly disposable income of urban residents in the province from the previous year. The survivor’s pension is based on that same income and paid for 3 to 24 months depending on years of contribution: under 5 years yields 3 months; 5–10 years yields 6 months; 10–15 years yields 9 months; each additional year adds one more month, up to a maximum of 24 months. For retirees, each year of pension receipt reduces the total months by one, with a minimum of 9 months. - Evidence grade: A - Sources: State Council of China (2026). Housing Provident Fund Management Regulations (Amended by State Council of China Order No. 844, effective from September 20, 2026) Article 24, last paragraph. : "If an employee dies or is declared dead, the employee's heirs or legatees can withdraw the balance in the employee's housing provident fund account; if there is no heir or legatee, the balance in the employee's housing provident fund account shall be included in the appreciation income of the housing provident fund."; The three benefits in Article 39 of the Regulation on Work-Related Injury Insurance can be found in Section 19. ; National People's Congress Standing Committee (2018 revision). Social Insurance Law (Articles 14, 17): "In the event of an individual's death, the balance of the personal account can be inherited." "If an individual who participates in the basic pension insurance dies due to illness or non-work, his or her survivors can receive funeral subsidies and pensions." (National Laws and Regulations Database); Ministry of Human Resources and Social Security of China, Ministry of Finance (2021). Interim Measures for the Benefits of Survivors of Enterprise Employees’ Basic Pension Insurance (Ministry of Human Resources and Social Security of China [2021] 18 No., effective from September 1, 2021, Articles 4 and 5), the original has not been published online, the articles are checked verbatim in the Administrative Reconsideration Decision of the People’s Government of Huadu District, Guangzhou City (Huadu Fu Xingfu [2022] No. 226): "The standard of funeral subsidy is calculated based on twice the monthly per capita disposable income of urban residents in the province when the insured person died..." "If the payment period is less than 5 years, the number of payment months is 3 months... If the payment period is more than 30 years, it is calculated based on 30 years, and the maximum number of payment months is 24 months." ; Fujian Provincial Department of Human Resources and Social Security. Frequently Asked Questions: "The basic pension will be reduced by one month for every year of receipt, and the minimum number of payment months is 9 months." "If the cumulative payment years are less than 5 years, the standard of benefits for survivors (including funeral subsidies and pensions) shall not exceed the sum of their personal contributions." - Notes: The housing provident fund balance is often forgotten because it is not in a regular bank account and is not automatically included in estate distribution. The pension balance and survivor benefits are calculated and paid separately; both must be handled at the local social insurance office. Required documents vary by region. If contributions were made for less than 5 years, the total survivor benefits cannot exceed the amount the deceased personally paid into the system. This formula applies to employee pension schemes; for government workers and rural residents, details must be obtained at the local office. Formal requirements for wills and inheritance are covered in Section 17. **Original text (Chinese):** ### 9. 分散在各处的钱要逐个去取：公积金余额、社保待遇、工伤待遇 - 成本：不花钱，但要跑几个窗口。去之前备齐死亡证明和亲属关系证明。 - 说人话：公积金余额继承人可以提取，它不在银行账户里，最容易漏。养老保险个人账户里剩的钱也能继承。因病去世的，家属另领丧葬补助金和 3 到 24 个月的抚恤金。因工死亡的，另有工伤那三笔钱。 - 收益：住房公积金账户余额（他公积金账户里还剩的钱），继承人、受遗赠人可以提取。受遗赠人是指写进遗嘱、要把东西留给他的那个人。因工死亡的，另有三笔钱：丧葬补助金、供养亲属抚恤金、一次性工亡补助金。养老保险个人账户里剩的钱，社会保险法写明可以继承。参加职工养老保险的人因病或者非因工死亡，家属还能领丧葬补助金和抚恤金，合称遗属待遇。企业职工的标准全国统一公式。丧葬补助金是本省上一年城镇居民月人均可支配收入的 2 倍。抚恤金以这个月收入为基数，按缴费年限发 3 到 24 个月：不满 5 年 3 个月，5 到 10 年 6 个月，10 到 15 年 9 个月，15 年以上每多 1 年加 1 个月，最多 24 个月。已经退休的，每领 1 年养老金减 1 个月，最少 9 个月 - 证据等级：A - 来源：国务院 (2026). 住房公积金管理条例（国务院令第 844 号修改，2026 年 9 月 20 日起施行）第二十四条末款. ：「职工死亡或者被宣告死亡的，职工的继承人、受遗赠人可以提取职工住房公积金账户内的存储余额；无继承人也无受遗赠人的，职工住房公积金账户内的存储余额纳入住房公积金的增值收益。」；工伤保险条例第三十九条的三笔待遇见第 19 节. ；全国人大常委会 (2018 修正). 社会保险法（第十四、十七条）：「个人死亡的，个人账户余额可以继承」「参加基本养老保险的个人，因病或者非因工死亡的，其遗属可以领取丧葬补助金和抚恤金」. （国家法律法规数据库）；人力资源社会保障部、财政部 (2021). 企业职工基本养老保险遗属待遇暂行办法（人社部发〔2021〕18 号，2021 年 9 月 1 日起施行，第四、五条），原件未公开挂网，条文按广州市花都区人民政府行政复议决定书（花都府行复〔2022〕226 号）的逐字引用核对：「丧葬补助金的标准，按照参保人员死亡时本省……上一年度城镇居民月人均可支配收入的2倍计算」「缴费年限不满5年的，发放月数为3个月……缴费年限30年以上的，按照30年计算，发放月数最高为24个月」. ；福建省人力资源和社会保障厅. 常见问题：「每领取1年基本养老金减少1个月，发放月数最低为9个月」「累计缴费年限不足5年的，其遗属待遇（含丧葬补助金和抚恤金）标准不得超过其个人缴费之和」. - 备注：公积金那笔最常被忘掉，因为它不在银行账户里，也不会自动进遗产分配。养老保险个人账户里剩的钱和遗属待遇是分开算、分开发的，要去参保地的社保经办窗口一起办。各地要的材料不一样。缴费不满 5 年的，遗属待遇合起来不超过他自己交的钱。这套公式出自企业职工养老保险的办法，机关事业单位和城乡居民养老保险的遗属待遇去窗口问。遗嘱和继承的形式要求见第 17 节。 **Evidence:** A. The housing provident fund balance is often forgotten because it is not in a regular bank account and is not automatically included in estate distribution. The pension balance and survivor benefits are calculated and paid separately; both must be handled at the local social insurance office. Required documents vary by region. If contributions were made for less than 5 years, the total survivor benefits cannot exceed the amount the deceased personally paid into the system. This formula applies to employee pension schemes; for government workers and rural residents, details must be obtained at the local office. Formal requirements for wills and inheritance are covered in Section 17. **Source summary:** Heirs can withdraw the balance in a deceased person’s housing provident fund account; this money is not held in a regular bank account, so it is easy to overlook. Money remaining in the individual pension account can also be inherited. If the death was due to illness, family members receive a funeral allowance plus a survivor’s pension for 3 to 24 months. In cases of death at work, three additional benefits apply. **Low-ROI detour:** Move “Retrieving scattered funds: housing provident fund balances, social insurance payouts, and work‑related death benefits” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Heirs can withdraw the balance in a deceased person’s housing provident fund account; this money is not held in a regular bank account, so it is easy to overlook. Money remaining in the individual pension account can also be inherited. If the death was due to illness, family members receive a funeral allowance plus a survivor’s pension for 3 to 24 months. In cases of death at work, three additional benefits apply.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** chapter:17; chapter:19 **Source links:** [国务院 (2026). 住房公积金管理条例（国务院令第 844 号修改，2026 年 9 月 20 日起施行）第二十四条末款.](https://www.gov.cn/gongbao/2026/issue_12946/202608/content_7079363.html); 无继承人也无受遗赠人的，职工住房公积金账户内的存储余额纳入住房公积金的增值收益。」; [工伤保险条例第三十九条的三笔待遇见第 19 节.](https://www.gov.cn/gongbao/content/2011/content_1778064.htm); [全国人大常委会 (2018 修正). 社会保险法（第十四、十七条）：「个人死亡的，个人账户余额可以继承」「参加基本养老保险的个人，因病或者非因工死亡的，其遗属可以领取丧葬补助金和抚恤金」.](https://flk.npc.gov.cn/detail?id=ff8080816f135f46016f210989b9179a); [人力资源社会保障部、财政部 (2021). 企业职工基本养老保险遗属待遇暂行办法（人社部发〔2021〕18 号，2021 年 9 月 1 日起施行，第四、五条），原件未公开挂网，条文按广州市花都区人民政府行政复议决定书（花都府行复〔2022〕226 号）的逐字引用核对：「丧葬补助金的标准，按照参保人员死亡时本省……上一年度城镇居民月人均可支配收入的2倍计算」「缴费年限不满5年的，发放月数为3个月……缴费年限30年以上的，按照30年计算，发放月数最高为24个月」.](https://www.huadu.gov.cn/xxgk/xzfy/content/post_8672730.html); [福建省人力资源和社会保障厅. 常见问题：「每领取1年基本养老金减少1个月，发放月数最低为9个月」「累计缴费年限不足5年的，其遗属待遇（含丧葬补助金和抚恤金）标准不得超过其个人缴费之和」.](http://rst.fujian.gov.cn/wz/cjwt/czzgly/202311/t20231113_6294929.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/25-%E4%BA%BA%E8%B5%B0%E4%BA%86%E4%BB%A5%E5%90%8E%E8%A6%81%E5%8A%9E%E4%BB%80%E4%B9%88.md --- ### 25-010 — Relatives of the deceased may request access to, copies of, corrections to, and deletion of their personal information Original title: 死者的账号和个人信息，近亲属可以要求查阅、复制、更正、删除 **Source text (English):** ### 10. Relatives of the deceased may request access to, copies of, corrections to, and deletion of their personal information - Cost: No cost involved. Only if the platform refuses cooperation would legal complaints or lawsuits be necessary. - In plain terms: After a person passes away, their close relatives may, for their own lawful and legitimate interests, ask the platform to access, copy, correct, or delete that person’s personal information. If the platform denies such requests, it must provide a valid reason. Legal action in court is also an option. One exception applies: if the deceased made prior arrangements—such as designating a successor to their account or expressing clear intentions—those instructions must be followed. - Benefit: The law explicitly states that upon a person’s death, their close relatives may, for their own lawful and legitimate interests, exercise rights such as accessing, copying, correcting, and deleting the deceased’s personal information. In other words, they may request the platform to provide access to this data, make copies, correct any errors, or remove it entirely. - Evidence grade: A - Sources: National People's Congress Standing Committee (2021). Personal Information Protection Law. China National People's Congress. Article 49: "When a natural person dies, his close relatives may, for their own legal and legitimate interests, exercise access to the relevant personal information of the deceased as stipulated in this chapter, Rights such as copying, correction, deletion, etc.; unless otherwise arranged during the lifetime of the deceased. "Article 50" Personal information processors shall establish a convenient mechanism for accepting and processing applications for individuals to exercise their rights. If they refuse an individual's request to exercise their rights, they shall state the reasons. "Individuals may file lawsuits in the People's Court in accordance with the law." - Notes: The legal text includes a clause stating “except where the deceased made prior arrangements.” This means that if someone designated a successor to their account or left explicit instructions, those must be honored. Therefore, while still alive, it’s advisable to document where one’s account credentials are kept, as explained in Section 17. Note also that account deactivation and deletion of personal information are two distinct processes, as discussed in Section 14. **Original text (Chinese):** ### 10. 死者的账号和个人信息，近亲属可以要求查阅、复制、更正、删除 - 成本：不花钱。平台不配合，才需要去投诉或者起诉。 - 说人话：人走以后，近亲属为了自己的合法正当利益，可以要求平台查阅、复制、更正、删除死者的个人信息。平台要是拒绝，得说明理由。你也可以去法院起诉。有一个例外：他生前另有安排的，比如设过账号继承人、留下过明确意愿，按他的安排来。 - 收益：法律明写：自然人死亡的，近亲属为了自身合法、正当利益，可以对死者的相关个人信息行使查阅、复制、更正、删除等权利。近亲属可以要求平台把他的信息拿出来看、复制一份、改错、删掉 - 证据等级：A - 来源：全国人大常委会 (2021). 个人信息保护法. 中国人大网. 第四十九条：「自然人死亡的，其近亲属为了自身的合法、正当利益，可以对死者的相关个人信息行使本章规定的查阅、复制、更正、删除等权利；死者生前另有安排的除外。」；第五十条「个人信息处理者应当建立便捷的个人行使权利的申请受理和处理机制。拒绝个人行使权利的请求的，应当说明理由」「个人可以依法向人民法院提起诉讼」 - 备注：法条里有一句「死者生前另有安排的除外」，生前设过账号继承人、或者留过明确意愿的，按他留下的来。所以趁人清醒的时候，值得把账号和密码的去向写下来，见第 17 节。注销账号和删除个人信息是两件事，见第 14 节。 **Evidence:** A. The legal text includes a clause stating “except where the deceased made prior arrangements.” This means that if someone designated a successor to their account or left explicit instructions, those must be honored. Therefore, while still alive, it’s advisable to document where one’s account credentials are kept, as explained in Section 17. Note also that account deactivation and deletion of personal information are two distinct processes, as discussed in Section 14. **Source summary:** After a person passes away, their close relatives may, for their own lawful and legitimate interests, ask the platform to access, copy, correct, or delete that person’s personal information. If the platform denies such requests, it must provide a valid reason. Legal action in court is also an option. One exception applies: if the deceased made prior arrangements—such as designating a successor to their account or expressing clear intentions—those instructions must be followed. **Low-ROI detour:** Move “Relatives of the deceased may request access to, copies of, corrections to, and deletion of their personal information” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “After a person passes away, their close relatives may, for their own lawful and legitimate interests, ask the platform to access, copy, correct, or delete that person’s personal information. If the platform denies such requests, it must provide a valid reason. Legal action in court is also an option. One exception applies: if the deceased made prior arrangements—such as designating a successor to their account or expressing clear intentions—those instructions must be followed.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** chapter:14; chapter:17 **Source links:** [全国人大常委会 (2021). 个人信息保护法. 中国人大网.](http://www.npc.gov.cn/npc/c2/c30834/202108/t20210820_313088.html); 死者生前另有安排的除外。」; 第五十条「个人信息处理者应当建立便捷的个人行使权利的申请受理和处理机制。拒绝个人行使权利的请求的，应当说明理由」「个人可以依法向人民法院提起诉讼」 **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/25-%E4%BA%BA%E8%B5%B0%E4%BA%86%E4%BB%A5%E5%90%8E%E8%A6%81%E5%8A%9E%E4%BB%80%E4%B9%88.md --- ## 26. Building a Compliant Platform Original chapter title: 做一个网站或平台：资质、备案和服务器 [← 回总目录](../README.md) 你想做一个网站或者 App。本节回答四件事：它在法律上算哪种生意，要办哪张证，服务器放在哪里，用户在上面发的东西和收的钱谁来负责。口径是人身自由与金钱。条目的顺序是：先写会坐牢的，再写要先办证的，然后是平台每天都要做的事，最后一条是选服务器的经验，那条只能给判断、给不出数字。你是受雇的技术人员，红线见第 11 节。公司怎么注册、怎么报税，见第 12 节，本节不重复。各类证的对照表和选服务器的决策表，见 [docs/做平台要办哪些证.md](../docs/做平台要办哪些证.md)。 ### 26-001 — Platforms must never collect payments themselves and then transfer them to sellers; funds must be settled directly via a licensed payment institution. Original title: 平台不要自己收钱再转给卖家，让钱走持牌支付机构直接结算 **Source text (English):** ### 1. Platforms must never collect payments themselves and then transfer them to sellers; funds must be settled directly via a licensed payment institution. - Cost: No monetary cost is involved. However, it requires some time to integrate a product from a licensed payment institution — that is, a company holding a payment license issued by the People’s Bank of China. By using such institution’s split-payment or escrow features, buyer payments are transferred straight to sellers without ever entering the platform’s own accounts. - In plain terms: If a platform first receives buyer payments into its own account and then forwards them to sellers, it is effectively operating a payment business. Running such a business requires explicit approval from the People’s Bank of China as well as a minimum registered capital of 100 million RMB, paid in cash. Operating without this approval leads to immediate shutdown, confiscation of all earnings, heavy fines, and personal penalties for owners and responsible staff; in severe cases, criminal charges may also apply. The only safe approach is to ensure that no funds ever land in the platform’s account. - Benefit: According to regulations, a payment business is defined as “transferring monetary funds based on electronic payment instructions submitted by payers or payees.” In other words, it involves moving money on behalf of others per their instructions. To operate such a business, one must obtain a payment license from the People’s Bank of China, and the minimum registered capital must be 100 million RMB, paid in full. Unauthorized operation results in immediate closure, seizure of all profits, and fines ranging from 500,000 to 2 million RMB if no profit was generated or if profit fell below 500,000 RMB; additionally, a further fine of 100,000 to 500,000 RMB applies to legal representatives and responsible personnel. Criminal law also classifies “illegally conducting fund payment and settlement services” as illegal business activity; serious violations may lead to imprisonment of up to five years, while especially grave cases incur sentences exceeding five years. As of May 2024, the threshold for “serious” violations is defined as total illegal transaction volume exceeding 5 million RMB or illegal profits surpassing 100,000 RMB nationwide. - Evidence grade: A - Notes: Designing the payment flow so that funds never enter the platform’s account is the sole safe method. In industry parlance, this practice is sometimes called “second clearing,” though this term does not appear in official documents; instead, regulations refer to it as “indirectly engaging in payment services.” The Supreme People’s Court and Supreme People’s Procuratorate explicitly list only three scenarios as illegal: fabricating transactions for cash-out, using corporate accounts for cash-out, and using cheques for cash-out. Platform-based collection and redistribution of payments are not explicitly named, so this description strictly follows statutory wording without asserting that it automatically constitutes a crime. - Sources: State Council of China (2023). Regulations on the Supervision and Administration of Non-bank Payment Institutions (State Council of China Order No. 768, Articles 2, 6, 8, 27, and 47). ; People's Bank of China (2024). Detailed Implementation Rules for the Regulations on the Supervision and Administration of Non-bank Payment Institutions (People's Bank of China Order [2024] No. 4, Article 68). ; National People's Congress (1997). Criminal Law (Article 225, Item 3). ; Supreme People's Court of China, Supreme People's Procuratorate of China (2019). Interpretation of Several Issues Concerning the Application of Laws in Criminal Cases of Illegal Fund Payment and Settlement Business and Illegal Foreign Exchange Trading (Articles 1, 3, and 4). **Original text (Chinese):** ### 1. 平台不要自己收钱再转给卖家，让钱走持牌支付机构直接结算 - 成本：不花钱。要花点时间接一家持牌支付机构的产品。持牌支付机构就是拿到了央行支付牌照的公司。用它的分账或者担保交易功能，买家的钱直接结给卖家，不进平台自己的账户 - 说人话：买家的钱先进你的账户，你再转给卖家，这就是在做支付业务。做这门生意要中国人民银行批准，还要真拿出一亿元本钱。没批准就干，会被关停，挣的钱收走，还要罚款，老板和经办人另外罚。严重的还要判刑。稳妥做法只有一条：钱不进你的账户。 - 收益：法规说的支付业务，是「根据收款人或者付款人提交的电子支付指令转移货币资金」。说白了就是按别人的指令替人转钱。要做这门生意，「应当经中国人民银行批准，取得支付业务许可」。注册资本最低 1 亿元，而且是实缴货币资本，这 1 亿元要真金白银打进公司账户。「未经依法批准，擅自设立非银行支付机构、从事或者变相从事支付业务的，由中国人民银行依法予以取缔，没收违法所得」。没批准就干这件事的，直接关停，挣的钱收走。违法所得 50 万元以上的，再罚违法所得的 1 到 5 倍。没有违法所得、或者不足 50 万元的，罚 50 万到 200 万元。法定代表人和直接负责的人另外罚 10 万到 50 万元。刑法还把「非法从事资金支付结算业务」算作非法经营。情节严重的判 5 年以下，特别严重的判 5 年以上。什么算「情节严重」，最高人民法院和最高人民检察院的解释里划了线。这条线是非法经营数额 500 万元以上，或者违法所得 10 万元以上（全国，2024 年 5 月起） - 证据等级：A - 来源：国务院 (2023). 非银行支付机构监督管理条例（国务院令第 768 号，第二、六、八、二十七、四十七条）. ; 中国人民银行 (2024). 非银行支付机构监督管理条例实施细则（中国人民银行令〔2024〕第 4 号，第六十八条）. ; 全国人大 (1997). 刑法（第二百二十五条第三项）. ; 最高人民法院、最高人民检察院 (2019). 关于办理非法从事资金支付结算业务、非法买卖外汇刑事案件适用法律若干问题的解释（第一、三、四条）. - 备注：把钱设计成不进你的账户，这是唯一稳妥的做法。市面上管这种代收代付叫「二清」，但官方文件里没有这个词。实施细则用的说法是「变相从事支付业务」，意思是没经批准却按用户的指令替人转钱。最高人民法院和最高人民检察院的那份解释只列了三种情形：编假交易套现、用单位账户套现、用支票套现。它没有点名平台代收代付，所以不能说平台代收代付「一定构成犯罪」 **Evidence:** A. Designing the payment flow so that funds never enter the platform’s account is the sole safe method. In industry parlance, this practice is sometimes called “second clearing,” though this term does not appear in official documents; instead, regulations refer to it as “indirectly engaging in payment services.” The Supreme People’s Court and Supreme People’s Procuratorate explicitly list only three scenarios as illegal: fabricating transactions for cash-out, using corporate accounts for cash-out, and using cheques for cash-out. Platform-based collection and redistribution of payments are not explicitly named, so this description strictly follows statutory wording without asserting that it automatically constitutes a crime. **Source summary:** If a platform first receives buyer payments into its own account and then forwards them to sellers, it is effectively operating a payment business. Running such a business requires explicit approval from the People’s Bank of China as well as a minimum registered capital of 100 million RMB, paid in cash. Operating without this approval leads to immediate shutdown, confiscation of all earnings, heavy fines, and personal penalties for owners and responsible staff; in severe cases, criminal charges may also apply. The only safe approach is to ensure that no funds ever land in the platform’s account. **Low-ROI detour:** Move “Platforms must never collect payments themselves and then transfer them to sellers; funds must be settled directly via a licensed payment institution.” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If a platform first receives buyer payments into its own account and then forwards them to sellers, it is effectively operating a payment business. Running such a business requires explicit approval from the People’s Bank of China as well as a minimum registered capital of 100 million RMB, paid in cash. Operating without this approval leads to immediate shutdown, confiscation of all earnings, heavy fines, and personal penalties for owners and responsible staff; in severe cases, criminal charges may also apply. The only safe approach is to ensure that no funds ever land in the platform’s account.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国务院 (2023). 非银行支付机构监督管理条例（国务院令第 768 号，第二、六、八、二十七、四十七条）.](https://www.gov.cn/gongbao/2024/issue_11086/202401/content_6924970.html); [中国人民银行 (2024). 非银行支付机构监督管理条例实施细则（中国人民银行令〔2024〕第 4 号，第六十八条）.](https://www.gov.cn/gongbao/2024/issue_11546/202408/content_6970979.html); [全国人大 (1997). 刑法（第二百二十五条第三项）.](https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml); [最高人民法院、最高人民检察院 (2019). 关于办理非法从事资金支付结算业务、非法买卖外汇刑事案件适用法律若干问题的解释（第一、三、四条）.](https://www.spp.gov.cn/xwfbh/wsfbt/201901/t20190131_407161.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/26-%E5%81%9A%E4%B8%80%E4%B8%AA%E7%BD%91%E7%AB%99%E6%88%96%E5%B9%B3%E5%8F%B0.md --- ### 26-002 — Paid websites require a license; platforms that facilitate transactions need a different type of permit; free sites only need to be registered. Original title: 收费的网站多数要许可证，自己卖货不让别人入驻的不用，撮合交易的是另一类许可，免费的只要备案 **Source text (English):** ### 2. Paid websites require a license; platforms that facilitate transactions need a different type of permit; free sites only need to be registered. - Cost: Registration is free of charge. Obtaining a Value-Added Telecommunications Business License, however, involves costs; this license governs whether websites that charge users can legally operate. To apply for this license, you must first establish a company. For operations limited to one province, the registered capital must be at least 1 million RMB; for nationwide operations, it must be at least 10 million RMB. The review period lasts 60 days, and the license remains valid for 5 years. - In plain terms: Websites that charge users must first obtain a Value-Added Telecommunications Business License. This license is issued solely to companies; individuals cannot apply for it. Free websites, on the other hand, only need to be registered, and this process incurs no fees. Operating a paid website without the proper license may result in confiscation of revenues, fines, or even closure. This section does not determine whether your platform falls under the category of transaction-facilitating services; the reasoning is explained in the notes. - Benefit: The regulations state: “The state implements a licensing system for commercial Internet information services and a registration system for non-commercial ones. No entity may provide Internet information services without obtaining a license or completing registration.” In other words, paid services must first secure a license, while free ones must register; operating without either is prohibited. “Commercial services” are defined as activities involving paid provision of information or webpage creation to users. Platforms that facilitate transactions are classified under Online Data Processing and Transaction Processing Services, commonly abbreviated as EDI. These services involve using data and transaction platforms linked to public communication networks to handle data processing and transactions on behalf of users. Such activities include transaction processing, electronic data exchange, and data handling via network devices. Operating without a license or exceeding its scope of permission results in confiscation of all illegal revenues and fines ranging from 3 to 5 times that amount. If no illegal revenues exist or they are under 50,000 RMB, fines between 100,000 and 1,000,000 RMB apply; severe violations may lead to website closure nationwide. - Evidence grade: A - Notes: To determine whether your platform qualifies as an EDI service, compare its activities to the definitions listed in the Telecommunications Business Classification Catalogue. No official regulation explicitly states that e-commerce platforms handling transactions and payments must obtain an EDI license. The Ministry of Industry and Information Technology’s guidelines merely advise applying for the appropriate license based on actual business activities. Therefore, this section merely outlines definitions without making any definitive conclusions. Additionally, only legally incorporated companies may apply for this license; individuals are ineligible. - Sources: State Council of China (2000). Measures for the Administration of Internet Information Services (State Council of China Order No. 292, revised for the second time on December 6, 2024, Articles 3, 4, 7, and 19). ; State Council of China (2024). Decision on amending and repealing some administrative regulations (State Council of China Order No. 797, Item 18). ; State Council of China (2000). Telecommunications Regulations (Second Revision in 2016, Articles 7, 9, 13, 69). ; Ministry of Industry and Information Technology of China (2017). Measures for the Administration of Telecommunications Business Licenses (Ministry of Industry and Information Technology of China Order No. 42, Articles 6, 9, 11, and 14). **Original text (Chinese):** ### 2. 收费的网站多数要许可证，自己卖货不让别人入驻的不用，撮合交易的是另一类许可，免费的只要备案 - 成本：备案不花钱。增值电信业务经营许可证要花钱，它管的是「向用户收钱的网站能不能开」。办这张证先得有公司。只在省内经营的，注册资本不低于 100 万元。跨省经营的，不低于 1000 万元。审查期 60 日，证的有效期 5 年 - 说人话：向用户收钱的网站，多数要先办增值电信业务经营许可证，这张证个人办不了。只在自己网站或 App 上卖货、不让别人入驻开店的，不用办。只开微信、支付宝小程序或网店的也不用。该办没办就收钱开站，会被没收收入再罚款，严重的关站。 - 收益：法规原话是「国家对经营性互联网信息服务实行许可制度；对非经营性互联网信息服务实行备案制度。未取得许可或者未履行备案手续的，不得从事互联网信息服务」。收钱的要先拿许可证，不收钱的要先备案，两样都没有就不能开站。什么叫经营性？法规说是「通过互联网向上网用户有偿提供信息或者网页制作等服务活动」。简单说就是向用户收钱。撮合交易的那一类叫在线数据处理与交易处理业务，业内简称 EDI。法规给它的定义是「利用各种与公用通信网或互联网相连的数据与交易/事务处理应用平台，通过公用通信网或互联网为用户提供在线数据处理和交易/事务处理的业务」。它还「包括交易处理业务、电子数据交换业务和网络/电子设备数据处理业务」。说的就是网站替用户在线处理数据，或者替买卖双方撮合和处理交易。没办证就经营，或者超范围经营，都要没收违法所得，再罚违法所得的 3 到 5 倍。超范围经营就是办了证，干的事却超出证上写的范围。没有违法所得、或者违法所得不足 5 万元的，罚 10 万到 100 万元。情节严重的，责令关闭网站（全国）。收钱不等于一定要办证。广东省通信管理局 2025 年 10 月发的问答说，按工信部要求，下面三种不用办这张证。第一种，企业在自己的网站、App 上「以自营方式直接销售自身或其它企业的商品或服务」，而且没有别的单位或个人入驻开店。第二种，企业在自己的网站、App 上只发自己的信息，不给别人提供发布信息的平台。第三种，企业只靠微信、支付宝这些平台上的小程序、公众号、视频号、网店做生意，「且无其他独立运营平台」。反过来，只要让别人入驻开店、或者让用户在你这里发信息，就不在这三种里面 - 证据等级：A - 来源：广东省通信管理局 (2025). 关于办理增值电信业务经营许可证的常见问题解答（2025 年 10 月 17 日，第一项）. ; 国务院 (2000). 互联网信息服务管理办法（国务院令第 292 号，2024 年 12 月 6 日第二次修订，第三、四、七、十九条）. ; 国务院 (2024). 关于修改和废止部分行政法规的决定（国务院令第 797 号，第十八项）. ; 国务院 (2000). 电信条例（2016 年第二次修订，第七、九、十三、六十九条）. ; 工业和信息化部 (2017). 电信业务经营许可管理办法（工信部令第 42 号，第六、九、十一、十四条）. - 备注：你要做的是不是 EDI 那一类，自己拿《电信业务分类目录》里的定义对号入座。官方没有任何一句话明说「带撮合和资金处理的电商平台必须办 EDI 许可」。工信部的办事指南只说「按照业务界定申请相应的电信业务经营许可」。所以要不要办，只能拿定义自己判断。还有一点：这张证个人办不了，申请人必须是依法设立的公司。自营不用办证那三种情形，出自广东省通信管理局的问答，它写明是按工信部要求，但别的省没查到同样的公开文字。拿不准就先打电话问属地的通信管理局。这份问答也提醒，办证不用找中介，只在工信部「电信业务市场综合管理信息系统」上交材料，官方不收费 **Evidence:** A. To determine whether your platform qualifies as an EDI service, compare its activities to the definitions listed in the Telecommunications Business Classification Catalogue. No official regulation explicitly states that e-commerce platforms handling transactions and payments must obtain an EDI license. The Ministry of Industry and Information Technology’s guidelines merely advise applying for the appropriate license based on actual business activities. Therefore, this section merely outlines definitions without making any definitive conclusions. Additionally, only legally incorporated companies may apply for this license; individuals are ineligible. **Source summary:** Websites that charge users must first obtain a Value-Added Telecommunications Business License. This license is issued solely to companies; individuals cannot apply for it. Free websites, on the other hand, only need to be registered, and this process incurs no fees. Operating a paid website without the proper license may result in confiscation of revenues, fines, or even closure. This section does not determine whether your platform falls under the category of transaction-facilitating services; the reasoning is explained in the notes. **Low-ROI detour:** Move “Paid websites require a license; platforms that facilitate transactions need a different type of permit; free sites only need to be registered.” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Websites that charge users must first obtain a Value-Added Telecommunications Business License. This license is issued solely to companies; individuals cannot apply for it. Free websites, on the other hand, only need to be registered, and this process incurs no fees. Operating a paid website without the proper license may result in confiscation of revenues, fines, or even closure. This section does not determine whether your platform falls under the category of transaction-facilitating services; the reasoning is explained in the notes.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [广东省通信管理局 (2025). 关于办理增值电信业务经营许可证的常见问题解答（2025 年 10 月 17 日，第一项）.](https://gdca.miit.gov.cn/bsfw/bszn/jyxk/tzgg/art/2025/art_6bcbfa4f041247868c0de08e765b33e9.html); [国务院 (2000). 互联网信息服务管理办法（国务院令第 292 号，2024 年 12 月 6 日第二次修订，第三、四、七、十九条）.](https://www.gov.cn/gongbao/content/2011/content_1860864.htm); [国务院 (2024). 关于修改和废止部分行政法规的决定（国务院令第 797 号，第十八项）.](https://www.gov.cn/gongbao/2025/issue_11786/202501/content_6997034.html); [国务院 (2000). 电信条例（2016 年第二次修订，第七、九、十三、六十九条）.](https://www.gov.cn/gongbao/content/2016/content_5139478.htm); [工业和信息化部 (2017). 电信业务经营许可管理办法（工信部令第 42 号，第六、九、十一、十四条）.](https://www.gov.cn/gongbao/content/2017/content_5240090.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/26-%E5%81%9A%E4%B8%80%E4%B8%AA%E7%BD%91%E7%AB%99%E6%88%96%E5%B9%B3%E5%8F%B0.md --- ### 26-003 — Obtaining a license for online cultural activities is required to run live streams; private companies rarely qualify for the permit needed to distribute audiovisual content Original title: 做直播要网络文化经营许可证，做视听节目的那张证民营基本拿不到 **Source text (English):** ### 3. Obtaining a license for online cultural activities is required to run live streams; private companies rarely qualify for the permit needed to distribute audiovisual content - Cost: The so-called “Online Cultural Activities License” governs whether one may earn money via live streams or game commentary. It is issued by provincial-level cultural authorities within 20 days of application and remains valid for three years, after which renewal must be requested at least 30 days prior to expiration. The separate Audiovisual Content Distribution License determines eligibility to publish programs online; it mandates that applicants be wholly state-owned or state-controlled entities — private firms essentially cannot obtain it. - In plain terms: To host live streams or game commentary sessions, you must secure a provincial-level Online Cultural Activities License that explicitly lists “online performances” among its permitted activities. Approval is granted within 20 days, and the license stays valid for three years. All recorded streams must be retained for a minimum of 60 days. Operating without this license results in immediate suspension, warnings, and fines up to 30,000 RMB; repeat offenders face inclusion on a cultural industry blacklist. A separate permit is required to distribute audiovisual content online, and only state-owned or state-controlled organizations may qualify for it. - Benefit: Securing the proper licensing framework ensures legal operation within China’s digital media sector while avoiding punitive measures. Compliance safeguards both business continuity and reputation by adhering to stringent regulatory standards governing online cultural activities and audiovisual distribution. - Evidence grade: A - Notes: Detailed licensing requirements are comprehensively outlined in official directives issued by seven government departments. Platforms monetizing live streams must additionally secure ICP registration — a mandatory filing process administered by China’s Ministry of Industry and Information Technology. Entities distributing audiovisual content must obtain the requisite Audiovisual Content Distribution License or complete applicable registration procedures. News publishers require a separate Internet News Information Service License. Note that the 2011 version of the Interim Provisions on Internet Cultural Management, republished by China’s Government Portal in 2025, remains unamended; current compliance references must be drawn from the Ministry of Culture and Tourism’s latest official texts. - Sources: Ministry of Culture (2016). Measures for the Management of Online Performance Business Activities (Wenshifa [2016] No. 33, Articles 2, 4, 6, 13, and 20). ; Ministry of Culture (2011). Interim Provisions on Internet Culture Management (Ministry of Culture Order No. 51, revised in 2017 by Ministry of Culture Order No. 57, Articles 7, 8, 9, 16, 21, 28). ; State Administration of Radio, Film and Television, Ministry of Information Industry (2007). Regulations on the Administration of Internet Audiovisual Program Services (Order No. 56, revised in 2015, Articles 2, 7, 8, and 24). ; Cyberspace Administration of China and seven other departments (2021). Guiding Opinions on Strengthening the Standardized Management of Online Live Broadcasting (State Information Office [2021] No. 3, Item 9). **Original text (Chinese):** ### 3. 做直播要网络文化经营许可证，做视听节目的那张证民营基本拿不到 - 成本：网络文化经营许可证俗称网文证，它管的是「能不能靠直播、游戏解说这类网络表演赚钱」。由省级文化行政部门审批，受理后 20 日内给结果，有效期 3 年，到期前 30 日去续办。视听节目许可管的是「能不能在网上放节目」，它要求申请人是国有独资或者国有控股单位 - 说人话：做直播、做游戏解说，要省级文化部门发的网络文化经营许可证。证上的经营范围里得写明网络表演。受理后 20 日内出结果，证管 3 年。播过的视频自己要留满 60 天。没办证就开张，会被叫停、警告，再罚 3 万元以下，不停就上黑名单。 - 收益：做网络表演的单位要先办证。法规原话是「应当根据《互联网文化管理暂行规定》，向省级文化行政部门申请取得《网络文化经营许可证》，许可证的经营范围应当明确包括网络表演」。打游戏给人看、给人讲解的也按这一套管，法规原话是「参照本办法进行管理」。所有网络表演的视频资料，「保存时间不得少于60日」，播过的视频你要自己留满 60 天。没批准就做经营性互联网文化活动的，责令停止、给予警告，再罚 3 万元以下。叫了还不停的，列入文化市场黑名单。在网上放节目是另一张证，「应当取得《信息网络传播视听节目许可证》」。申请人要「具备法人资格，为国有独资或国有控股单位」，必须是国家全资或者国家控股的单位，民营公司基本拿不到。没这张证就做的，予以警告、责令改正，可以再罚 3 万元以下。情节严重的，按广播电视管理条例处罚（全国） - 证据等级：A - 来源：文化部 (2016). 网络表演经营活动管理办法（文市发〔2016〕33 号，第二、四、六、十三、二十条）. ; 文化部 (2011). 互联网文化管理暂行规定（文化部令第 51 号，2017 年经文化部令第 57 号修订，第七、八、九、十六、二十一、二十八条）. ; 广电总局、信息产业部 (2007). 互联网视听节目服务管理规定（第 56 号令，2015 年修订，第二、七、八、二十四条）. ; 国家网信办等七部门 (2021). 关于加强网络直播规范管理工作的指导意见（国信办发文〔2021〕3 号，第 9 项）. - 备注：哪种业务配哪张证，七部门那份文件写得最清楚。靠直播赚钱的平台，要网文证加 ICP 备案，ICP 备案就是网站在工信部登记的那道手续。在网上放节目的，要视听证，或者完成登记。发新闻的，要互联网新闻信息服务许可证。另外，中国政府网 2025 年转发的《互联网文化管理暂行规定》登的是 2011 年未修订的原文，引用要以文化和旅游部的现行文本为准 **Evidence:** A. Detailed licensing requirements are comprehensively outlined in official directives issued by seven government departments. Platforms monetizing live streams must additionally secure ICP registration — a mandatory filing process administered by China’s Ministry of Industry and Information Technology. Entities distributing audiovisual content must obtain the requisite Audiovisual Content Distribution License or complete applicable registration procedures. News publishers require a separate Internet News Information Service License. Note that the 2011 version of the Interim Provisions on Internet Cultural Management, republished by China’s Government Portal in 2025, remains unamended; current compliance references must be drawn from the Ministry of Culture and Tourism’s latest official texts. **Source summary:** To host live streams or game commentary sessions, you must secure a provincial-level Online Cultural Activities License that explicitly lists “online performances” among its permitted activities. Approval is granted within 20 days, and the license stays valid for three years. All recorded streams must be retained for a minimum of 60 days. Operating without this license results in immediate suspension, warnings, and fines up to 30,000 RMB; repeat offenders face inclusion on a cultural industry blacklist. A separate permit is required to distribute audiovisual content online, and only state-owned or state-controlled organizations may qualify for it. **Low-ROI detour:** Move “Obtaining a license for online cultural activities is required to run live streams; private companies rarely qualify for the permit needed to distribute audiovisual content” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “To host live streams or game commentary sessions, you must secure a provincial-level Online Cultural Activities License that explicitly lists “online performances” among its permitted activities. Approval is granted within 20 days, and the license stays valid for three years. All recorded streams must be retained for a minimum of 60 days. Operating without this license results in immediate suspension, warnings, and fines up to 30,000 RMB; repeat offenders face inclusion on a cultural industry blacklist. A separate permit is required to distribute audiovisual content online, and only state-owned or state-controlled organizations may qualify for it.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [文化部 (2016). 网络表演经营活动管理办法（文市发〔2016〕33 号，第二、四、六、十三、二十条）.](https://zwgk.mct.gov.cn/zfxxgkml/scgl/202012/t20201206_918194.html); [文化部 (2011). 互联网文化管理暂行规定（文化部令第 51 号，2017 年经文化部令第 57 号修订，第七、八、九、十六、二十一、二十八条）.](https://zwgk.mct.gov.cn/zfxxgkml/zcfg/bmgz/202012/t20201204_905340.html); [广电总局、信息产业部 (2007). 互联网视听节目服务管理规定（第 56 号令，2015 年修订，第二、七、八、二十四条）.](https://www.gov.cn/zhengce/2022-08/23/content_5722664.htm); [国家网信办等七部门 (2021). 关于加强网络直播规范管理工作的指导意见（国信办发文〔2021〕3 号，第 9 项）.](https://www.gov.cn/zhengce/zhengceku/2021-02/10/content_5586472.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/26-%E5%81%9A%E4%B8%80%E4%B8%AA%E7%BD%91%E7%AB%99%E6%88%96%E5%B9%B3%E5%8F%B0.md --- ### 26-004 — Servers placed in China must be registered; ISPs must hold a value-added telecom license Original title: 服务器放境内就要备案，接入商必须自己持有增值电信许可 **Source text (English):** ### 4. Servers placed in China must be registered; ISPs must hold a value-added telecom license - Cost: There is no fee for registration. It is submitted together with the server application at the service provider’s end, and usually takes several days to weeks to process. Checking whether a provider holds the required license takes just ten minutes. - In plain terms: If you host a server inside China, you must register it before launching your website. Registration itself costs nothing and is handled alongside the server setup at your provider; it generally takes a few days to weeks. Failure to register results in a mandatory deadline to rectify the issue, followed by a fine of 10,000 RMB; continued non-compliance leads to site shutdown. Additionally, failing to display the registration number on your homepage incurs a penalty ranging from 5,000 to 50,000 RMB. - Benefit: The regulation explicitly states: “Without prior registration, no entity may provide non-commercial internet information services within the People’s Republic of China.” This means even websites that do not charge users must register first if they are hosted domestically. Non-compliant sites face the same penalties: a deadline to rectify the issue and a 10,000 RMB fine, with persistent violations resulting in site closure. The same rules apply to your service provider: it is prohibited from offering internet access services to any organization or individual that has not completed registration or obtained the necessary license. The same restriction applies to payment processors. The regulation further clarifies that such providers cannot offer access or payment processing services to entities lacking either a valid license or proper registration. In other words, legitimate providers cannot host sites that lack both a license and registration. Moreover, data center hosting and cloud hosting services fall under the category of “Internet data center services” under the law, while broadband access is classified as “Internet access services”; both categories require a separate license from providers. Finally, sites that fail to display their registration number on their homepage must rectify the issue and face fines between 5,000 and 50,000 RMB nationwide. - Evidence grade: A - Notes: Before negotiating terms with a provider, verify first whether it holds the required license. Use the Ministry of Industry and Information Technology’s Telecom Services Market Comprehensive Management System at tsm.miit.gov.cn to check by company name or license number. For website registration status, consult beian.miit.gov.cn. If you choose a data center without the proper license, you will have no recourse in case of disputes. Hosting servers overseas does avoid the registration requirement, but if your users and revenue are based in China, you remain subject to all obligations outlined in sections 5 through 10 of this chapter, plus additional costs related to cross-border data transfers. - Sources: Ministry of Information Industry (2005). Measures for the Registration and Management of Non-commercial Internet Information Services (Ministry of Industry and Information Technology of China Order No. 33, revised in 2024 by Ministry of Industry and Information Technology of China Order No. 68, Articles 5, 13, 18, and 22). ; Ministry of Industry and Information Technology of China (2017). Measures for the Administration of Telecommunications Business Licenses (Ministry of Industry and Information Technology of China Order No. 42 No. 20, Article 24). ; Ministry of Industry and Information Technology of China (2015). Telecommunications Business Classification Catalog (2015 Edition, B11, B14, B21, B25). **Original text (Chinese):** ### 4. 服务器放境内就要备案，接入商必须自己持有增值电信许可 - 成本：备案不花钱。它跟着服务器一起在服务商那里提交，通常要等几天到几周。查一次服务商有没有资质，十分钟就够 - 说人话：服务器放在境内，开站前就要备案。备案不花钱，跟着服务器在服务商那里提交，一般几天到几周。没备案会被责令限期改正，再罚 1 万元，不改就关站。主页上不挂备案号，另外罚 5000 元到 5 万元。 - 收益：法规原话是「未经备案，不得在中华人民共和国境内从事非经营性互联网信息服务」。不向用户收钱的网站，只要放在境内，也得先备案。没备案的，责令限期改正，再罚 1 万元。拒不改正的，关闭网站。帮你把服务器接上网的那家服务商也受管：它「不得为未经备案的组织或者个人从事非经营性互联网信息服务提供互联网接入服务」。替你收钱的服务商也一样。法规说这类服务商「不得为未依法取得经营许可证或者履行非经营性互联网信息服务备案手续的单位或者个人提供接入或者代收费等服务」。意思是没证也没备案的站，正规服务商不许接。再有，机房托管和云主机在法规里叫互联网数据中心业务，宽带接入叫互联网接入服务业务，这两样本身就要许可，服务商自己先得有证。网站主页上不标备案号的，责令改正，再罚 5000 元到 5 万元（全国） - 证据等级：A - 来源：信息产业部 (2005). 非经营性互联网信息服务备案管理办法（信产部令第 33 号，2024 年经工信部令第 68 号修订，第五、十三、十八、二十二条）. ; 工业和信息化部 (2017). 电信业务经营许可管理办法（工信部令第 42 号，第二十、二十四条）. ; 工业和信息化部 (2015). 电信业务分类目录（2015 年版，B11、B14、B21、B25）. - 备注：谈价之前先查服务商有没有证。查证用工信部电信业务市场综合管理信息系统 tsm.miit.gov.cn，按公司全称或者证号查。查网站备案用 beian.miit.gov.cn。没有相应许可的「机房」，出事那天你连找谁申诉都不知道。把机器放到境外，确实能绕开备案。但用户在境内、钱在境内，本节第 5 到第 10 条写的那些义务一条都不会少，还多出一层数据出境的成本 **Evidence:** A. Before negotiating terms with a provider, verify first whether it holds the required license. Use the Ministry of Industry and Information Technology’s Telecom Services Market Comprehensive Management System at tsm.miit.gov.cn to check by company name or license number. For website registration status, consult beian.miit.gov.cn. If you choose a data center without the proper license, you will have no recourse in case of disputes. Hosting servers overseas does avoid the registration requirement, but if your users and revenue are based in China, you remain subject to all obligations outlined in sections 5 through 10 of this chapter, plus additional costs related to cross-border data transfers. **Source summary:** If you host a server inside China, you must register it before launching your website. Registration itself costs nothing and is handled alongside the server setup at your provider; it generally takes a few days to weeks. Failure to register results in a mandatory deadline to rectify the issue, followed by a fine of 10,000 RMB; continued non-compliance leads to site shutdown. Additionally, failing to display the registration number on your homepage incurs a penalty ranging from 5,000 to 50,000 RMB. **Low-ROI detour:** Move “Servers placed in China must be registered; ISPs must hold a value-added telecom license” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If you host a server inside China, you must register it before launching your website. Registration itself costs nothing and is handled alongside the server setup at your provider; it generally takes a few days to weeks. Failure to register results in a mandatory deadline to rectify the issue, followed by a fine of 10,000 RMB; continued non-compliance leads to site shutdown. Additionally, failing to display the registration number on your homepage incurs a penalty ranging from 5,000 to 50,000 RMB.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [信息产业部 (2005). 非经营性互联网信息服务备案管理办法（信产部令第 33 号，2024 年经工信部令第 68 号修订，第五、十三、十八、二十二条）.](https://www.miit.gov.cn/gyhxxhb/jgsj/cyzcyfgs/bmgz/xxtxl/art/2024/art_84a0cfa0ebd049bbbe751dca9a008e56.html); [工业和信息化部 (2017). 电信业务经营许可管理办法（工信部令第 42 号，第二十、二十四条）.](https://www.gov.cn/gongbao/content/2017/content_5240090.htm); [工业和信息化部 (2015). 电信业务分类目录（2015 年版，B11、B14、B21、B25）.](https://www.miit.gov.cn/zwgk/zcwj/wjfb/tg/art/2020/art_e98406cd89844f7e92ea1bcf3b5301e0.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/26-%E5%81%9A%E4%B8%80%E4%B8%AA%E7%BD%91%E7%AB%99%E6%88%96%E5%B9%B3%E5%8F%B0.md --- ### 26-005 — Requiring sellers to join the platform means the platform must verify identities, register data, report information, and retain records for three years Original title: 让用户上来卖东西，平台就要核验登记、报送信息、留存三年 **Source text (English):** ### 5. Requiring sellers to join the platform means the platform must verify identities, register data, report information, and retain records for three years - Cost: No direct monetary cost. However, the platform must perform background checks on sellers’ qualifications and maintain a registration database. Tax-related information must be reported quarterly, while transaction data must be kept for at least three years. The main challenge is that this is an ongoing obligation rather than a one-time task. - In plain terms: If you allow third parties to sell goods on your platform, you must first verify their identity, address, contact details, and business licenses, then add them to your registration records. After setting up these records, you must re-verify seller information at least every six months. You must also report seller details to market regulators and submit tax-related data quarterly. All product and transaction records must be retained for three years. Failure to comply with any of these requirements results in a mandatory rectification order; if ignored, fines ranging from 20,000 to 100,000 yuan apply. - Benefit: Legal regulations set specific obligations for platforms. The official wording states that platforms must require sellers to provide authentic identity, address, contact, and licensing information, then verify and register this data while maintaining updated records. This means sellers must submit their basic details and required permits before joining, which you must then confirm and log into a database. Periodic re-verification is also mandatory. The exact interval for re-verification is defined as “at least every six months” under relevant administrative rules. Additionally, you must submit seller identity data to market regulators and tax authorities, as required by tax administration laws. All product, service, and transaction data must be retained for no less than three years from the date each transaction concludes. Non-compliance triggers a rectification order; persistent violations incur fines of 20,000–100,000 yuan, while severe cases may lead to temporary suspension of operations and fines of 100,000–500,000 yuan. Tax reports must be submitted within the month following each quarter’s end, with identical penalties for late submissions nationwide. - Evidence grade: A - Notes: Sellers themselves must also register as market entities. Certain exceptions apply: individuals selling self-produced agricultural or handmade goods, or providing small-scale services that do not require permits, are exempt. The threshold for “small-scale” activities is set at an annual transaction volume of 100,000 yuan under current online trade regulations. Platforms also bear two additional responsibilities: clearly marking registered versus unregistered sellers, and prohibiting the removal of consumer reviews. - Sources: Standing Committee of the National People's Congress (2018). E-commerce Law (Articles 10, 27, 28, 31, 80). ; State Administration for Market Regulation of China (2021). State Administration for Market Regulation Regulation of China Order No. 37, Articles 8, 24, 25, 31). ; State Council of China (2025). Regulations on the submission of tax-related information for Internet platform companies (State Council of China Order No. 810, Articles 2, 3, 4, 10). ; State Taxation Administration of China (2025). Announcement on matters related to the submission of tax-related information by Internet platform companies (State Administration of Taxation Announcement No. 15 of 2025). **Original text (Chinese):** ### 5. 让用户上来卖东西，平台就要核验登记、报送信息、留存三年 - 成本：不花钱。要在后台做卖家的资质核验，还要建一份登记档案。每个季度报一次涉税信息，交易数据留三年。难在它是常年的活，不是办一次就完 - 说人话：让别人上你的平台卖东西，你就要先核卖家的身份、地址、联系方式和许可证，再登记建档。建完档，至少每六个月回头再核一次。卖家是谁要报给市场监管，纳税的情况每季度报给税务。商品和交易记录留三年。漏做一项，先责令改正，不改罚 2 万到 10 万元。 - 收益：法律对平台有一段要求。原话是「应当要求申请进入平台销售商品或者提供服务的经营者提交其身份、地址、联系方式、行政许可等真实信息，进行核验、登记，建立登记档案，并定期核验更新」。卖家进场前要交身份、地址、联系方式和他该办的许可证。你要核一遍，登记建档，之后隔一段时间还要回头再核一次。「定期」是多久？部门规章说得更细，「至少每六个月核验更新一次」。你还要向市场监管部门报送平台内经营者的身份信息。税务那边也要报，原话是「依照税收征收管理法律、行政法规的规定，向税务部门报送平台内经营者的身份信息和与纳税有关的信息」。所以卖家是谁要报给市场监管，卖家的身份和纳税情况要报给税务。商品和服务信息、交易信息「保存时间自交易完成之日起不少于三年」，从一笔交易做完那天算起，数据至少留三年。上面任何一项没做到的，责令限期改正。逾期不改的，罚 2 万到 10 万元。情节严重的，责令停业整顿，再罚 10 万到 50 万元。涉税信息要「于季度终了的次月内」报送，每个季度结束后的下一个月里就要报掉。没按期报的，罚则一样（全国） - 证据等级：A - 来源：全国人大常委会 (2018). 电子商务法（第十、二十七、二十八、三十一、八十条）. ; 市场监管总局 (2021). 网络交易监督管理办法（市场监管总局令第 37 号，第八、二十四、二十五、三十一条）. ; 国务院 (2025). 互联网平台企业涉税信息报送规定（国务院令第 810 号，第二、三、四、十条）. ; 国家税务总局 (2025). 关于互联网平台企业报送涉税信息有关事项的公告（税务总局公告 2025 年第 15 号）. - 备注：卖家自己也要去办市场主体登记。法律列了几种不用办的：「个人销售自产农副产品、家庭手工业产品，个人利用自己的技能从事依法无须取得许可的便民劳务活动和零星小额交易活动」。「零星小额」有个具体数，网络交易监督管理办法第八条定的是年交易额 10 万元。平台这边还有两件事要做：把已登记和未登记的卖家分别标出来，以及不许删消费者的评价 **Evidence:** A. Sellers themselves must also register as market entities. Certain exceptions apply: individuals selling self-produced agricultural or handmade goods, or providing small-scale services that do not require permits, are exempt. The threshold for “small-scale” activities is set at an annual transaction volume of 100,000 yuan under current online trade regulations. Platforms also bear two additional responsibilities: clearly marking registered versus unregistered sellers, and prohibiting the removal of consumer reviews. **Source summary:** If you allow third parties to sell goods on your platform, you must first verify their identity, address, contact details, and business licenses, then add them to your registration records. After setting up these records, you must re-verify seller information at least every six months. You must also report seller details to market regulators and submit tax-related data quarterly. All product and transaction records must be retained for three years. Failure to comply with any of these requirements results in a mandatory rectification order; if ignored, fines ranging from 20,000 to 100,000 yuan apply. **Low-ROI detour:** Move “Requiring sellers to join the platform means the platform must verify identities, register data, report information, and retain records for three years” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If you allow third parties to sell goods on your platform, you must first verify their identity, address, contact details, and business licenses, then add them to your registration records. After setting up these records, you must re-verify seller information at least every six months. You must also report seller details to market regulators and submit tax-related data quarterly. All product and transaction records must be retained for three years. Failure to comply with any of these requirements results in a mandatory rectification order; if ignored, fines ranging from 20,000 to 100,000 yuan apply.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大常委会 (2018). 电子商务法（第十、二十七、二十八、三十一、八十条）.](https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf8af050b81); [市场监管总局 (2021). 网络交易监督管理办法（市场监管总局令第 37 号，第八、二十四、二十五、三十一条）.](https://www.gov.cn/gongbao/content/2021/content_5602020.htm); [国务院 (2025). 互联网平台企业涉税信息报送规定（国务院令第 810 号，第二、三、四、十条）.](https://www.gov.cn/gongbao/2025/issue_12146/202507/content_7030983.html); [国家税务总局 (2025). 关于互联网平台企业报送涉税信息有关事项的公告（税务总局公告 2025 年第 15 号）.](https://www.gov.cn/zhengce/zhengceku/202506/content_7029727.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/26-%E5%81%9A%E4%B8%80%E4%B8%AA%E7%BD%91%E7%AB%99%E6%88%96%E5%B9%B3%E5%8F%B0.md --- ### 26-006 — You must regulate user-generated content: moderation mechanisms, reporting portals, and immediate takedown plus reporting of illegal material Original title: 用户发的内容你要管：审核机制、举报入口、发现违法立即停传并报告 **Source text (English):** ### 6. You must regulate user-generated content: moderation mechanisms, reporting portals, and immediate takedown plus reporting of illegal material - Cost: It costs money to hire moderators — this is the platform’s biggest ongoing expense. Reporting portals and records of every moderation action must be kept. The real challenge is that this work needs constant oversight; even a single day without it can lead to serious problems. - In plain terms: Platforms are legally responsible for any issues arising from user content. You must set up a full system: user registration, post and comment moderation, daily monitoring, and clear procedures for handling incidents. Place a prominent reporting link on your site. When illegal content is found, immediately stop its distribution, document everything, and report it to authorities. Failure to do so can result in fines ranging from 50,000 to 500,000 yuan, with even harsher penalties for serious violations. - Benefit: Regulations require platforms to “fulfill primary responsibility for managing user-generated content.” This means platforms must regulate everything users post. Specific requirements include establishing rules for registration, account management, post and comment moderation, page management, real-time monitoring, emergency response, and handling of misinformation and illegal networks. Every step — from registration and posting to daily checks and incident response — must be clearly documented. Platforms must also provide an easily accessible reporting link in a highly visible spot. Upon spotting illegal content, they must “immediately take necessary actions, preserve records, and report to authorities” as mandated by the Cybersecurity Law. Non-compliance brings warnings, mandatory corrections, and fines up to 500,000 yuan; repeat or severe violations can lead to fines up to 2 million yuan, suspension of operations, website or app shutdowns, or even revocation of business licenses. Individuals directly responsible may also face fines of 50,000–200,000 yuan nationwide. - Evidence grade: A - Notes: You don’t need to invent moderation rules from scratch — just follow existing ones. Article 15 of the Internet Information Service Management Regulations explicitly lists nine categories of prohibited content. For live-streaming platforms, three extra obligations apply: they must set up a dedicated content moderation system, be able to instantly cut off any ongoing stream (“immediate blocking” per law), and retain both stream content and logs for at least 60 days. The same retention period applies to recorded online performances. - Sources: Cyberspace Administration of China (2019). Provisions on the ecological governance of online information content (Cyberspace Administration Order No. 5, Articles 8, 9, 10, 16, 37). ; Standing Committee of the National People's Congress (2025). Cybersecurity Law (Amended in 2025, effective on January 1, 2026, Articles 49, 69). ; State Council of China (2000). Internet Information Services Management Measures (Articles 15, 16, 23). **Original text (Chinese):** ### 6. 用户发的内容你要管：审核机制、举报入口、发现违法立即停传并报告 - 成本：要花钱雇人审核，这是平台最大的一笔长期开支。举报入口和每一次处置的记录都要留痕。难在它天天都得有人盯，停一天就可能出事 - 说人话：用户发的东西，出了事由平台负责。你要把这套制度建起来：注册、发帖审核、评论审核、每天巡查、出事怎么处置。页面显眼的地方放举报入口。看到违法信息，马上停止传播、留好记录、报给主管部门。不做的，罚 5 万到 50 万元，严重的更多。 - 收益：法规说平台「应当履行信息内容管理主体责任」，用户发的东西由平台自己负责管。具体要「健全用户注册、账号管理、信息发布审核、跟帖评论审核、版面页面生态管理、实时巡查、应急处置和网络谣言、黑色产业链信息处置等制度」。从注册、发帖、评论，到日常巡查和出事处置，每一环都要有写下来的规矩。还「应当在显著位置设置便捷的投诉举报入口」，举报按钮要放在用户一眼看得见、点得到的地方。发现违法信息的，「应当依法立即采取处置措施，保存有关记录，并向有关主管部门报告」。网络安全法说得更具体。原话是「发现法律、行政法规禁止发布或者传输的信息的，应当立即停止传输该信息，采取消除等处置措施，防止信息扩散，保存有关记录，并向有关主管部门报告」。没做到的，责令改正、给予警告、予以通报，可以再罚 5 万到 50 万元。拒不改正、或者情节严重的，罚 50 万到 200 万元，还可能被责令停业整顿、关闭网站或者应用程序、吊销许可证或者营业执照。直接负责的人另外罚 5 万到 20 万元（全国） - 证据等级：A - 来源：国家互联网信息办公室 (2019). 网络信息内容生态治理规定（网信办令第 5 号，第八、九、十、十六、三十七条）. ; 全国人大常委会 (2025). 网络安全法（2025 年修正，2026 年 1 月 1 日施行，第四十九、六十九条）. ; 国务院 (2000). 互联网信息服务管理办法（第十五、十六、二十三条）. - 备注：审核规则不用自己想，照抄就行。哪九类内容不许发，互联网信息服务管理办法第十五条列得清清楚楚。做直播的还多三件事：要「建立直播内容审核平台」，要能随时掐断一场正在播的直播，法条管这个叫「即时阻断」，还要把直播内容和日志保存 60 日。网络表演的视频资料同样不少于 60 日 **Evidence:** A. You don’t need to invent moderation rules from scratch — just follow existing ones. Article 15 of the Internet Information Service Management Regulations explicitly lists nine categories of prohibited content. For live-streaming platforms, three extra obligations apply: they must set up a dedicated content moderation system, be able to instantly cut off any ongoing stream (“immediate blocking” per law), and retain both stream content and logs for at least 60 days. The same retention period applies to recorded online performances. **Source summary:** Platforms are legally responsible for any issues arising from user content. You must set up a full system: user registration, post and comment moderation, daily monitoring, and clear procedures for handling incidents. Place a prominent reporting link on your site. When illegal content is found, immediately stop its distribution, document everything, and report it to authorities. Failure to do so can result in fines ranging from 50,000 to 500,000 yuan, with even harsher penalties for serious violations. **Low-ROI detour:** Move “You must regulate user-generated content: moderation mechanisms, reporting portals, and immediate takedown plus reporting of illegal material” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Platforms are legally responsible for any issues arising from user content. You must set up a full system: user registration, post and comment moderation, daily monitoring, and clear procedures for handling incidents. Place a prominent reporting link on your site. When illegal content is found, immediately stop its distribution, document everything, and report it to authorities. Failure to do so can result in fines ranging from 50,000 to 500,000 yuan, with even harsher penalties for serious violations.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国家互联网信息办公室 (2019). 网络信息内容生态治理规定（网信办令第 5 号，第八、九、十、十六、三十七条）.](http://www.cac.gov.cn/2019-12/20/c_1578375159509309.htm); [全国人大常委会 (2025). 网络安全法（2025 年修正，2026 年 1 月 1 日施行，第四十九、六十九条）.](https://www.cac.gov.cn/2025-12/29/c_1768735112911946.htm); [国务院 (2000). 互联网信息服务管理办法（第十五、十六、二十三条）.](https://www.gov.cn/gongbao/content/2011/content_1860864.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/26-%E5%81%9A%E4%B8%80%E4%B8%AA%E7%BD%91%E7%AB%99%E6%88%96%E5%B9%B3%E5%8F%B0.md --- ### 26-007 — Providing information publishing and instant messaging services requires users to provide authentic identity information Original title: 提供信息发布、即时通讯服务，必须要求用户提供真实身份信息 **Source text (English):** ### 7. Providing information publishing and instant messaging services requires users to provide authentic identity information - Cost: Implementing a real-name verification system involves paying per-use fees for the verification channel. The service should be designed under the principle of “real names stored in the backend, nicknames displayed to users” — meaning the actual name is kept on file while users can choose any nickname they prefer on the interface. - In plain terms: If your website allows posting or chatting, you must collect users’ real identity details at sign-up. Those who refuse to provide such information cannot be allowed to use the service. The recommended approach is to store the real name in the backend and let users pick their own nickname; phone number verification is sufficient for this purpose. Failure to enforce real-name policies results in mandatory corrective orders. Persistent violations attract fines ranging from 50,000 to 500,000 yuan, and may even lead to site shutdowns. - Benefit: The law explicitly states: “Internet service providers offering network access, domain registration, telephone services, or information publishing and instant messaging must demand authentic identity data from users at the time of agreement signing or service activation. Users who fail to supply such data cannot be granted service access.” Non-compliance — whether by neglecting to request real names or by knowingly allowing unverified users to join — triggers corrective orders. Serious or repeated breaches incur fines of 50,000–500,000 yuan, suspension of operations, mandatory business rectification, closure of websites or apps, and revocation of business licenses. Individual responsible parties face additional penalties of 10,000–100,000 yuan. Live streaming platforms must follow the same “backend real names, frontend nicknames” model, using mobile phone numbers for verification. For live commerce specifically, stricter rules apply: verification must rely on official identification documents and the unified social credit code — the unique identifier printed on every business license nationwide. - Evidence grade: A - Notes: The article numbering has been updated. The Cybersecurity Law was amended in 2025 and took effect on 1 January 2026. The real-name provisions moved from Article 24 to Article 26, while related penalties shifted from Article 61 to Article 64; the wording itself remains unchanged. Any existing documentation still referencing the old article numbers must be updated accordingly. - Sources: Standing Committee of the National People's Congress (2025). Cybersecurity Law (Amended in 2025, effective on January 1, 2026, Articles 26, 64; 2016 text is Articles 24, 61). ; Cyberspace Administration of China (2016). Regulations on the Management of Internet Live Broadcasting Services (Articles 12, 16). ; Cyberspace Administration of China and seven other departments (2021). Measures for the Management of Online Live Broadcasting Marketing (Trial) (State Information Office [2021] No. 5, Article 8). **Original text (Chinese):** ### 7. 提供信息发布、即时通讯服务，必须要求用户提供真实身份信息 - 成本：要接一条实名核验通道，这类通道按次收费。产品上按「后台实名、前台自愿」来设计：后台存真名，页面上显示昵称 - 说人话：你的网站能发帖，或者能聊天，就要在用户开通服务时要他的真实身份信息。不给的，不能让他用。做法是后台存真名，页面上显示什么昵称由他自己定，核验用手机号就行。不做实名的，先责令改正。不改的罚 5 万到 50 万元，还可能关站。 - 收益：法律原话是「网络运营者为用户办理网络接入、域名注册服务，办理固定电话、移动电话等入网手续，或者为用户提供信息发布、即时通讯等服务，在与用户签订协议或者确认提供服务时，应当要求用户提供真实身份信息。用户不提供真实身份信息的，网络运营者不得为其提供相关服务」。没要实名的，或者用户没给真实身份、你还照样让他用的，责令改正。拒不改正、或者情节严重的，罚 5 万到 50 万元，还可能被责令暂停相关业务、停业整顿、关闭网站或者应用程序、吊销许可证或者营业执照。直接负责的人另外罚 1 万到 10 万元。直播服务按「后台实名、前台自愿」的原则，做「基于移动电话号码等方式的真实身份信息认证」。意思是平台后台存着用户的真名，页面上显示什么昵称由用户自己定，核验靠手机号一类方式。直播带货要求更严，是「基于身份证件信息、统一社会信用代码等真实身份信息认证」。统一社会信用代码就是营业执照上那串号（全国） - 证据等级：A - 来源：全国人大常委会 (2025). 网络安全法（2025 年修正，2026 年 1 月 1 日施行，第二十六、六十四条；2016 年文本为第二十四、六十一条）. ; 国家互联网信息办公室 (2016). 互联网直播服务管理规定（第十二、十六条）. ; 国家网信办等七部门 (2021). 网络直播营销管理办法（试行）（国信办发文〔2021〕5 号，第八条）. - 备注：条号换过位置。网络安全法 2025 年修正，2026 年 1 月 1 日施行。实名这一条从第二十四条移到了第二十六条，罚则从第六十一条移到了第六十四条。条文文字没变。你手上的材料如果还引旧条号，要改过来 **Evidence:** A. The article numbering has been updated. The Cybersecurity Law was amended in 2025 and took effect on 1 January 2026. The real-name provisions moved from Article 24 to Article 26, while related penalties shifted from Article 61 to Article 64; the wording itself remains unchanged. Any existing documentation still referencing the old article numbers must be updated accordingly. **Source summary:** If your website allows posting or chatting, you must collect users’ real identity details at sign-up. Those who refuse to provide such information cannot be allowed to use the service. The recommended approach is to store the real name in the backend and let users pick their own nickname; phone number verification is sufficient for this purpose. Failure to enforce real-name policies results in mandatory corrective orders. Persistent violations attract fines ranging from 50,000 to 500,000 yuan, and may even lead to site shutdowns. **Low-ROI detour:** Move “Providing information publishing and instant messaging services requires users to provide authentic identity information” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If your website allows posting or chatting, you must collect users’ real identity details at sign-up. Those who refuse to provide such information cannot be allowed to use the service. The recommended approach is to store the real name in the backend and let users pick their own nickname; phone number verification is sufficient for this purpose. Failure to enforce real-name policies results in mandatory corrective orders. Persistent violations attract fines ranging from 50,000 to 500,000 yuan, and may even lead to site shutdowns.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** 全国人大常委会 (2025). 网络安全法（2025 年修正，2026 年 1 月 1 日施行，第二十六、六十四条; [2016 年文本为第二十四、六十一条）.](https://www.cac.gov.cn/2025-12/29/c_1768735112911946.htm); [国家互联网信息办公室 (2016). 互联网直播服务管理规定（第十二、十六条）.](https://www.cac.gov.cn/2016-11/04/c_1119847629.htm); [国家网信办等七部门 (2021). 网络直播营销管理办法（试行）（国信办发文〔2021〕5 号，第八条）.](https://www.gov.cn/zhengce/zhengceku/2021-04/23/content_5601682.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/26-%E5%81%9A%E4%B8%80%E4%B8%AA%E7%BD%91%E7%AB%99%E6%88%96%E5%B9%B3%E5%8F%B0.md --- ### 26-008 — No live streaming accounts may be created for anyone under 16; tipping limits are set by age group Original title: 不给未满 16 周岁的人开直播，打赏按年龄分档处理 **Source text (English):** ### 8. No live streaming accounts may be created for anyone under 16; tipping limits are set by age group - Cost: There are no direct costs. The process simply requires adding two extra steps during registration and payment: first verify the user’s age, then confirm that a guardian has given consent. - In plain terms: People younger than 16 cannot sign up for a live streaming account on this platform. Those aged 16 or older must have their identity verified and must also obtain permission from a parent or other guardian. Tipping is restricted based on age: children under 8 are not allowed to tip at all; those aged 8–16 may tip only with guardian consent; and anyone over 16 may tip only with guardian consent or proof of income. If a minor spends money without a guardian’s approval, the guardian can request a refund, and a court is required to grant it. A total of 2020 such cases have been reported to date. - Benefit: The law clearly states that “online live streaming service providers must not offer account registration services to minors under 16; when providing such services to minors aged 16 or older, they must verify their identity and obtain consent from a parent or other guardian.” It also mandates “a dynamic verification mechanism for the real identity information of live streamers,” meaning platforms must be able to recheck a streamer’s identity at any time. Additionally, platforms must “reasonably limit the maximum amount a minor may spend per transaction and per day,” establishing spending caps based on age. Tipping rules are similarly tiered: “Tipping services must not be offered to minors under 8; for those aged 8–16, consent from a guardian is required; for those over 16, consent or proof of income is required.” Finally, if a minor lacking full legal capacity spends money without guardian approval, a court must return those funds to the guardian. Minors lacking full legal capacity are defined as those who cannot make independent decisions under the law. - Evidence grade: A - Notes: In any dispute involving refunds, rulings must favor the minor. The wording of this policy has changed over time. In 2022, four government agencies and the National Radio and Television Administration both stated that minors were completely prohibited from tipping. However, a new notice issued in April 2026 introduced age-based limits at 8 and 16 years old, without explicitly revoking earlier rules or explaining how they relate. Therefore, the claim that “minors are entirely barred from tipping” is no longer accurate. - Sources: Standing Committee of the National People's Congress (2020). Law on the Protection of Minors (Articles 74, 76). ; State Council of China (2023). Regulations on the Protection of Minors on the Internet (State Council of China Order No. 766, Article 31, Article 44). ; Secretariat of the Cyberspace Administration of China (2026). Notice on strengthening the standardized management of online live streaming rewards (Item 7). ; Supreme People's Court of China (2020). Guiding Opinions on Properly Trialing Certain Issues in Civil Cases Involving the New Coronavirus Epidemic in accordance with the Law (2) (Fafa [2020] No. 17, Article 9). **Original text (Chinese):** ### 8. 不给未满 16 周岁的人开直播，打赏按年龄分档处理 - 成本：不花钱。在注册和付款这两步各加一道流程：先判断年龄，再确认监护人同意过 - 说人话：不满 16 周岁的人，不能在你这里注册开播账号。满 16 周岁的要核验身份，还要父母或其他监护人同意。打赏分三档：不满 8 岁不能打赏，8 到 16 岁要监护人同意，16 岁以上要监护人同意或核验收入证明。孩子背着监护人打赏的钱，监护人来要，法院会判退还。 - 收益：法律原话是「网络直播服务提供者不得为未满十六周岁的未成年人提供网络直播发布者账号注册服务；为年满十六周岁的未成年人提供网络直播发布者账号注册服务时，应当对其身份信息进行认证，并征得其父母或者其他监护人同意」。条例还要求「建立网络直播发布者真实身份信息动态核验机制」，开播的人的身份，你要能随时复核一遍。另外要「合理限制不同年龄阶段未成年人在使用其服务中的单次消费数额和单日累计消费数额」，按年龄给未成年人设单笔和单日的花钱上限。打赏现在分三档：「不得向八周岁以下的未成年人提供打赏服务。向八周岁至十六周岁的未成年人提供打赏服务，应征得其监护人同意。向十六周岁以上的未成年人提供打赏服务，应征得其监护人同意或核验其收入证明材料」。还有一条：限制民事行为能力人没经监护人同意就打赏的，监护人来要钱，法院应予支持，钱能要回去。限制民事行为能力人指法律上还不能完全自己做主的未成年人（全国） - 证据等级：A - 来源：全国人大常委会 (2020). 未成年人保护法（第七十四、七十六条）. ; 国务院 (2023). 未成年人网络保护条例（国务院令第 766 号，第三十一、四十四条）. ; 中央网信办秘书局 (2026). 关于加强网络直播打赏规范管理的通知（第 7 项）. ; 最高人民法院 (2020). 关于依法妥善审理涉新冠肺炎疫情民事案件若干问题的指导意见（二）（法发〔2020〕17 号，第九条）. - 备注：真起了退款争议，按对未成年人最有利的方向处理。这件事的说法改过。2022 年四部门的意见和广电总局 2020 年的通知，说的都是未成年人一律不得打赏。2026 年 4 月的新通知改成按 8 岁、16 岁分档，却没写明前两份作废，官方也没说两者怎么衔接。所以「未成年人一律禁止打赏」这句话现在不准确 **Evidence:** A. In any dispute involving refunds, rulings must favor the minor. The wording of this policy has changed over time. In 2022, four government agencies and the National Radio and Television Administration both stated that minors were completely prohibited from tipping. However, a new notice issued in April 2026 introduced age-based limits at 8 and 16 years old, without explicitly revoking earlier rules or explaining how they relate. Therefore, the claim that “minors are entirely barred from tipping” is no longer accurate. **Source summary:** People younger than 16 cannot sign up for a live streaming account on this platform. Those aged 16 or older must have their identity verified and must also obtain permission from a parent or other guardian. Tipping is restricted based on age: children under 8 are not allowed to tip at all; those aged 8–16 may tip only with guardian consent; and anyone over 16 may tip only with guardian consent or proof of income. If a minor spends money without a guardian’s approval, the guardian can request a refund, and a court is required to grant it. A total of 2020 such cases have been reported to date. **Low-ROI detour:** Move “No live streaming accounts may be created for anyone under 16; tipping limits are set by age group” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “People younger than 16 cannot sign up for a live streaming account on this platform. Those aged 16 or older must have their identity verified and must also obtain permission from a parent or other guardian. Tipping is restricted based on age: children under 8 are not allowed to tip at all; those aged 8–16 may tip only with guardian consent; and anyone over 16 may tip only with guardian consent or proof of income. If a minor spends money without a guardian’s approval, the guardian can request a refund, and a court is required to grant it. A total of 2020 such cases have been reported to date.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大常委会 (2020). 未成年人保护法（第七十四、七十六条）.](https://www.cac.gov.cn/2020-10/22/c_1604928959588622.htm); [国务院 (2023). 未成年人网络保护条例（国务院令第 766 号，第三十一、四十四条）.](https://www.gov.cn/gongbao/2023/issue_10806/202311/content_6913813.html); [中央网信办秘书局 (2026). 关于加强网络直播打赏规范管理的通知（第 7 项）.](https://www.cac.gov.cn/2026-04/13/c_1777815804150225.htm); [最高人民法院 (2020). 关于依法妥善审理涉新冠肺炎疫情民事案件若干问题的指导意见（二）（法发〔2020〕17 号，第九条）.](https://www.court.gov.cn/fabu/xiangqing/230181.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/26-%E5%81%9A%E4%B8%80%E4%B8%AA%E7%BD%91%E7%AB%99%E6%88%96%E5%B9%B3%E5%8F%B0.md --- ### 26-009 — Respond promptly to infringement notices; restore content after 15 days if no response Original title: 接到侵权通知要及时处理，转送声明后 15 日没有下文就恢复 **Source text (English):** ### 9. Respond promptly to infringement notices; restore content after 15 days if no response - Cost: No cost involved. You must establish a fixed workflow: receive the notice, forward it to the seller, collect the seller’s defense arguments, and publicly disclose the final outcome. All steps must be documented. - In plain terms: If someone sends you an infringement notice with preliminary evidence, you must promptly delete, block, or remove the relevant content and forward the notice to the seller. Failing to act in time means you and the seller will be jointly liable for any additional losses incurred. After receiving the seller’s defense, forward it to the claimant and wait 15 days. If the claimant files no complaint or lawsuit during this period, you can restore the content. - Benefit: Rights holders are entitled to request e-commerce platforms to take necessary measures such as deleting, blocking, or removing links to infringing content, as well as terminating related transactions and services. Such notices must include preliminary evidence of infringement. Merely sending a generic statement is insufficient. Once a platform receives a valid notice, it must act promptly and forward the notice to the seller; failure to do so makes the platform jointly liable for any additional damages incurred. After a seller submits a defense, the platform must wait 15 days after forwarding the statement to the rights holder before lifting any measures, provided no complaint or lawsuit is filed. If a platform knows or should know of infringement yet fails to act, it will also bear joint liability with the seller. Regulatory authorities may also order the platform to make corrections within a set timeframe; failure to comply may result in fines ranging from 50,000 to 500,000 RMB for minor violations, and 500,000 to 2,000,000 RMB for serious cases. Conversely, if a party maliciously issues false notices causing losses to sellers, they must pay double the compensation owed (applies nationwide). - Evidence grade: A - Notes: If you operate a general website rather than a full e-commerce platform, you should follow the notice-and-takedown rules outlined in the Civil Code. The key difference lies in the waiting period after receiving a seller’s defense: the E-commerce Law specifies a mandatory 15-day window, while the Civil Code only requires a “reasonable timeframe.” Additionally, the E-commerce Law explicitly mandates that platforms disclose all received notices, seller defenses, and final resolutions to the public, as required under Article 44. - Sources: Standing Committee of the National People's Congress (2018). E-commerce Law (Articles 42, 43, 44, 45, 84). ; National People's Congress (2020). Civil Code (Article 1195, Article 1,196, Article 1,197). **Original text (Chinese):** ### 9. 接到侵权通知要及时处理，转送声明后 15 日没有下文就恢复 - 成本：不花钱。要建一条固定流程：收到通知、转给卖家、收卖家的申辩、把结果公示出来。每一步都留档 - 说人话：有人发来侵权通知，还附了初步证据，你要及时把东西删掉、屏蔽或者断开链接，同时把通知转给卖家。拖着不办，多出来的那部分损失你要和卖家一起赔。卖家申辩了，你把申辩转给对方，等 15 天。对方既没投诉也没起诉，就把东西恢复回去。 - 收益：权利人「有权通知电子商务平台经营者采取删除、屏蔽、断开链接、终止交易和服务等必要措施。通知应当包括构成侵权的初步证据」。权利人就是商标、著作权、专利这些权利的主人。光发一句话不算，要附上初步证据。平台接到通知后，「应当及时采取必要措施，并将该通知转送平台内经营者；未及时采取必要措施的，对损害的扩大部分与平台内经营者承担连带责任」。你拖着不处理，多出来的那部分损失，你要和卖家一起赔。卖家申辩之后，平台「在转送声明到达知识产权权利人后十五日内，未收到权利人已经投诉或者起诉通知的，应当及时终止所采取的措施」。意思是把卖家的申辩转给权利人，等 15 天。对方既没投诉也没起诉，就把删掉、下架的恢复回去。平台知道或者应当知道有侵权却不处理的，与侵权人承担连带责任。知识产权部门还可以责令你限期改正，逾期不改的罚 5 万到 50 万元，情节严重的罚 50 万到 200 万元。反过来，「恶意发出错误通知，造成平台内经营者损失的，加倍承担赔偿责任」（全国） - 证据等级：A - 来源：全国人大常委会 (2018). 电子商务法（第四十二、四十三、四十四、四十五、八十四条）. ; 全国人大 (2020). 民法典（第一千一百九十五、一千一百九十六、一千一百九十七条）. - 备注：你不是电商平台，只是一般网站，那就走民法典的通知删除规则。区别在于对方申辩之后你要等多久：电商法给了明确的 15 日，民法典只写「合理期限」。另外，把收到的通知、卖家的申辩和你的处理结果公示出来，是电商法第四十四条的明文要求。平台自己组织上传盗版，或者明知侵权还放着不管，「收到通知就删」这条规则护不住它，见第 9 节第 24 条（汉化漫画、搬运影视剧） **Evidence:** A. If you operate a general website rather than a full e-commerce platform, you should follow the notice-and-takedown rules outlined in the Civil Code. The key difference lies in the waiting period after receiving a seller’s defense: the E-commerce Law specifies a mandatory 15-day window, while the Civil Code only requires a “reasonable timeframe.” Additionally, the E-commerce Law explicitly mandates that platforms disclose all received notices, seller defenses, and final resolutions to the public, as required under Article 44. **Source summary:** If someone sends you an infringement notice with preliminary evidence, you must promptly delete, block, or remove the relevant content and forward the notice to the seller. Failing to act in time means you and the seller will be jointly liable for any additional losses incurred. After receiving the seller’s defense, forward it to the claimant and wait 15 days. If the claimant files no complaint or lawsuit during this period, you can restore the content. **Low-ROI detour:** Move “Respond promptly to infringement notices; restore content after 15 days if no response” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If someone sends you an infringement notice with preliminary evidence, you must promptly delete, block, or remove the relevant content and forward the notice to the seller. Failing to act in time means you and the seller will be jointly liable for any additional losses incurred. After receiving the seller’s defense, forward it to the claimant and wait 15 days. If the claimant files no complaint or lawsuit during this period, you can restore the content.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 09-024 **Source links:** [全国人大常委会 (2018). 电子商务法（第四十二、四十三、四十四、四十五、八十四条）.](https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf8af050b81); [全国人大 (2020). 民法典（第一千一百九十五、一千一百九十六、一千一百九十七条）.](https://www.court.gov.cn/zixun/xiangqing/233181.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/26-%E5%81%9A%E4%B8%80%E4%B8%AA%E7%BD%91%E7%AB%99%E6%88%96%E5%B9%B3%E5%8F%B0.md --- ### 26-010 — Personal information must not be casually transferred overseas; legal conditions and thresholds apply Original title: 用户信息不要随手放到境外，出境有法定条件和人数门槛 **Source text (English):** ### 10. Personal information must not be casually transferred overseas; legal conditions and thresholds apply - Cost: No cost involved. The simplest solution is to keep user data within China. If transfer overseas is unavoidable, follow standard contracts or obtain proper certification. - In plain terms: Transferring personal information of Chinese users to servers abroad constitutes a cross-border data transfer. Simply hosting servers overseas does not mean the data stays within China. There are four approved pathways for such transfers: a security assessment by the Cyberspace Administration, certification by authorized agencies, signing a standard contract, or compliance with other legal provisions. You must also disclose to users who receives their data, what it will be used for, and obtain their explicit consent for this specific purpose. - Benefit: To lawfully provide personal information to overseas entities — whether to foreign companies or foreign servers — at least one of four conditions must be met: passing a security assessment by the Cyberspace Administration; obtaining personal information protection certification; signing a standard contract drafted by the Cyberspace Administration; or meeting other requirements set by laws or administrative regulations. Additionally, you must inform users of the overseas recipient’s name, contact details, processing purpose, methods, and types of data involved, and obtain their separate consent. Threshold limits apply based on cumulative user counts. For most businesses not classified as critical information infrastructure operators, the exemption threshold is “fewer than 100,000 personal records (excluding sensitive information) transferred overseas in a calendar year.” Below this threshold, no assessment, contract, or certification is required. Between 100,000 and 1,000,000 records, a standard contract or certification is mandatory. For over 1,000,000 records, or when sensitive information of more than 10,000 individuals is involved, a formal security assessment is required (effective nationwide since March 2024). - Evidence grade: A - Notes: Hosting servers overseas does not equate to “data never leaving China.” If a user registers within China and their data is sent to foreign servers, this is still a cross-border transfer. Certain scenarios are exempt from assessment, certification, or standard contracts: cross-border shopping, shipping, or booking flights/hotels, provided these actions are necessary to fulfill a contract involving the user. Note also that user counts are calculated on a cumulative basis starting from January 1 of each year, not as a rolling 12-month period. - Sources: Standing Committee of the National People's Congress (2021). Personal Information Protection Law (Articles 38, 39, and 40). ; Cyberspace Administration of China (2024). Regulations on Promoting and Regulating Cross-Border Flows of Data (Cyberspace Administration Order No. 16, Third, Articles 4, 5, 7, and 8). ; Cyberspace Administration of China (2022). Data export security assessment methods (Cyberspace Administration Order No. 11, Article 4). **Original text (Chinese):** ### 10. 用户信息不要随手放到境外，出境有法定条件和人数门槛 - 成本：不花钱。最省事的办法是把用户数据留在境内。确实要传到境外的，走标准合同或者做认证 - 说人话：把境内用户的信息传到境外的机器上，这就叫出境。服务器放在境外，不等于数据没出境。要出境得走四条路之一：网信部门的安全评估、专业机构的认证、按标准合同签约，或者法律另有规定。还要告诉用户境外收信息的是谁、拿去做什么，并专门就这件事问他一次。 - 收益：把境内用户的信息交给境外的公司、或者存到境外的机器上，法律上叫向境外提供个人信息，「应当具备」四项条件之一。一是通过网信部门组织的安全评估。二是经专业机构做个人信息保护认证。三是按网信部门制定的标准合同和境外接收方签约。四是法律、行政法规规定的其他条件。同时你要告诉用户这几样：境外接收方的名称、联系方式、处理目的、处理方式、个人信息的种类，以及他怎么行使自己的权利。而且要「取得个人的单独同意」，专门就这件事问用户一次。具体门槛按累计人数分档。普通企业在法规里叫关键信息基础设施运营者以外的数据处理者。这类企业有一条免办的线，原话是「自当年1月1日起累计向境外提供不满10万人个人信息（不含敏感个人信息）的」。到不了这条线，申报评估、订立标准合同、做认证这三样都免了。10 万人以上不满 100 万人的，应当订立标准合同或者通过认证。100 万人以上的，或者敏感个人信息达到 1 万人以上的，应当申报安全评估（全国，2024 年 3 月起） - 证据等级：A - 来源：全国人大常委会 (2021). 个人信息保护法（第三十八、三十九、四十条）. ; 国家互联网信息办公室 (2024). 促进和规范数据跨境流动规定（网信办令第 16 号，第三、四、五、七、八条）. ; 国家互联网信息办公室 (2022). 数据出境安全评估办法（网信办令第 11 号，第四条）. - 备注：服务器放境外不等于「数据没出境」。用户在境内注册，你把他的信息传到境外的机器上，这就是出境。有一类不用走安全评估、认证、标准合同这三条路：跨境购物、跨境寄递、订机票酒店，这些是「为订立、履行个人作为一方当事人的合同」确实必须传的。还要注意人数怎么算：按「自当年 1 月 1 日起累计」算，不是从今天往回数十二个月 **Evidence:** A. Hosting servers overseas does not equate to “data never leaving China.” If a user registers within China and their data is sent to foreign servers, this is still a cross-border transfer. Certain scenarios are exempt from assessment, certification, or standard contracts: cross-border shopping, shipping, or booking flights/hotels, provided these actions are necessary to fulfill a contract involving the user. Note also that user counts are calculated on a cumulative basis starting from January 1 of each year, not as a rolling 12-month period. **Source summary:** Transferring personal information of Chinese users to servers abroad constitutes a cross-border data transfer. Simply hosting servers overseas does not mean the data stays within China. There are four approved pathways for such transfers: a security assessment by the Cyberspace Administration, certification by authorized agencies, signing a standard contract, or compliance with other legal provisions. You must also disclose to users who receives their data, what it will be used for, and obtain their explicit consent for this specific purpose. **Low-ROI detour:** Move “Personal information must not be casually transferred overseas; legal conditions and thresholds apply” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Transferring personal information of Chinese users to servers abroad constitutes a cross-border data transfer. Simply hosting servers overseas does not mean the data stays within China. There are four approved pathways for such transfers: a security assessment by the Cyberspace Administration, certification by authorized agencies, signing a standard contract, or compliance with other legal provisions. You must also disclose to users who receives their data, what it will be used for, and obtain their explicit consent for this specific purpose.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大常委会 (2021). 个人信息保护法（第三十八、三十九、四十条）.](https://www.spp.gov.cn/spp/fl/202108/t20210820_527244.shtml); [国家互联网信息办公室 (2024). 促进和规范数据跨境流动规定（网信办令第 16 号，第三、四、五、七、八条）.](https://www.gov.cn/gongbao/2024/issue_11366/202405/content_6954192.html); [国家互联网信息办公室 (2022). 数据出境安全评估办法（网信办令第 11 号，第四条）.](https://www.cac.gov.cn/2022-07/07/c_1658811536396503.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/26-%E5%81%9A%E4%B8%80%E4%B8%AA%E7%BD%91%E7%AB%99%E6%88%96%E5%B9%B3%E5%8F%B0.md --- ### 26-011 — When picking a server, first consider how much downtime you can tolerate, then check whether there’s any support available, and only then compare prices. Original title: 选服务器先看停机能不能忍，再看有没有人运维，最后才比价 **Source text (English):** ### 11. When picking a server, first consider how much downtime you can tolerate, then check whether there’s any support available, and only then compare prices. - Cost: Cloud instances from major providers typically cost several hundred to several thousand yuan per month. VPS plans from smaller vendors start at just a few dozen yuan per month. A VPS is essentially a virtual mini‑server. Dedicated server hosting starts at several thousand yuan per year, and you must also purchase the hardware yourself. - In plain terms: The main difference among these three options isn’t price — it’s what resources you’ll have at hand when something goes wrong. Big providers offer registration pathways, publish their credentials, issue outage notices, and include compensation clauses in their contracts, so help is readily available. Smaller vendors may charge half as much, but they often over‑sell capacity, disappear without notice, or get cut off by upstream providers; in such cases you won’t know who to turn to. For static websites that contain no user data, a cheap VPS costing just a few dozen yuan is perfectly adequate. - Benefit: Again, the key distinction isn’t price but the support you can rely on during an emergency. Major cloud providers provide registration channels, disclose their qualifications, announce any outages, and guarantee compensation under their contracts, ensuring you can get assistance when needed. Smaller vendors can offer prices roughly half of those rates, yet when they over‑sell resources, shut down unexpectedly, or lose upstream connectivity, you have no recourse. Therefore, before negotiating a price, verify whether the vendor holds a valid value‑added telecommunications license via the Ministry of Industry and Information Technology database. Dedicated server hosting only makes sense if two conditions are met: the bandwidth or hardware costs are noticeably lower, and you have in‑house staff capable of managing the server. For static sites without user data, the cheapest VPS is sufficient; for sites that handle user registrations and transactions, choose a cloud instance that offers elastic scaling and snapshot backups, and store those backups in at least two separate locations. - Evidence grade: C - Notes: This entry is a guideline rather than a piece of evidence. The only verifiable item within it is the vendor’s licensing status. To save money, cut costs on configuration and bandwidth rather than on ensuring proper licensing. - Sources: author’s experience, no direct documentation; see Section 4 of this section for statutory requirements for service provider qualifications and filing, see Section 11, Section 16 for log retention for 6 months and level protection obligations **Original text (Chinese):** ### 11. 选服务器先看停机能不能忍，再看有没有人运维，最后才比价 - 成本：主流云厂商的云主机，每月数百到数千元。小服务商的 VPS，每月几十元起。VPS 就是一台虚拟的小服务器。独立服务器托管每年数千元起，而且硬件要自己买 - 说人话：三档的差别不在价格，在出事那天你手上有什么。大厂有备案通道，资质公开，坏了有公告、有赔偿条款，能找到人。小服务商便宜一半，可它超售、跑路、被上游封掉的时候，你连找谁都不知道。没有用户数据的静态站，几十元的 VPS 就够用。 - 收益：三档的差别不在价格，在出事那天你手上有什么。主流云厂商有备案通道，资质是公开的，出故障有公告，合同里有赔偿条款，出了问题能找到人。小服务商价格能低一半，但它超售、跑路、被上游封掉的时候，你没有申诉对象，所以谈价之前先去工信部系统查它有没有增值电信业务经营许可。独立服务器托管只有在两个条件都成立时才合算：带宽或者硬件成本明显更便宜，并且你自己有人做运维。怎么选：没有用户数据的静态站，用最便宜的 VPS 就够。有用户注册和交易的，选能弹性扩容、能快照备份的云主机，备份至少放在两个地方 - 证据等级：C - 来源：作者经验，无直接文献；服务商资质与备案的法定要求见本节第 4 条，日志留存 6 个月和等级保护义务见第 11 节第 16 条 - 备注：上面是经验判断，没有文献证据。能真正核查的只有一件事：服务商的许可证。要省钱就在配置和带宽上省，别在资质上省 ## 许可 正文按 [CC BY 4.0](../LICENSE) 发布，转载、改编要写明出处并附原文链接。代码用 [MIT](../LICENSE-CODE)。 **Evidence:** C. This entry is a guideline rather than a piece of evidence. The only verifiable item within it is the vendor’s licensing status. To save money, cut costs on configuration and bandwidth rather than on ensuring proper licensing. **Source summary:** The main difference among these three options isn’t price — it’s what resources you’ll have at hand when something goes wrong. Big providers offer registration pathways, publish their credentials, issue outage notices, and include compensation clauses in their contracts, so help is readily available. Smaller vendors may charge half as much, but they often over‑sell capacity, disappear without notice, or get cut off by upstream providers; in such cases you won’t know who to turn to. For static websites that contain no user data, a cheap VPS costing just a few dozen yuan is perfectly adequate. **Low-ROI detour:** Move “When picking a server, first consider how much downtime you can tolerate, then check whether there’s any support available, and only then compare prices.” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The main difference among these three options isn’t price — it’s what resources you’ll have at hand when something goes wrong. Big providers offer registration pathways, publish their credentials, issue outage notices, and include compensation clauses in their contracts, so help is readily available. Smaller vendors may charge half as much, but they often over‑sell capacity, disappear without notice, or get cut off by upstream providers; in such cases you won’t know who to turn to. For static websites that contain no user data, a cheap VPS costing just a few dozen yuan is perfectly adequate.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 11-016; 26-004 **Source links:** 作者经验，无直接文献; 服务商资质与备案的法定要求见本节第 4 条，日志留存 6 个月和等级保护义务见第 11 节第 16 条 **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/26-%E5%81%9A%E4%B8%80%E4%B8%AA%E7%BD%91%E7%AB%99%E6%88%96%E5%B9%B3%E5%8F%B0.md --- ## 27. Pregnancy and Childbirth Original chapter title: 怀孕和生产：从发现怀孕到出院办证 [← 回总目录](../README.md) 这一节前半段算的是孕妇和胎儿的死亡风险。后半段算的是钱和跑腿时间。两种账不放在一起换算。内容只讲「什么时候做什么」。孕期营养、胎教这类没有硬证据、或者作用很小的事，这里不写。生育津贴、产假和养孩子的钱账见第 18 节，孩子出生之后怎么带见第 20 节，急症见第 13 节。 世界卫生组织给的数字：2023 年，全球约有 26 万名女性死于怀孕和生产。其中约 75% 死于这五类原因：产后大出血、感染、妊娠期高血压疾病（怀孕后血压升高的一类病，包括子痫前期和子痫）、分娩时的并发症、不安全的人工流产。世界卫生组织同时说，「大多数孕产妇死亡是可以预防的，因为 ### 27-001 — Starting daily folic acid supplementation at 0.4 mg before pregnancy and continuing through the first trimester Original title: 准备怀孕就开始每天补 0.4 毫克叶酸，一直吃到孕早期满 3 个月 **Source text (English):** ### 1. Starting daily folic acid supplementation at 0.4 mg before pregnancy and continuing through the first trimester - Cost: A bottle costs only a few dozen yuan. Rural women receive it for free through the national folic acid supplementation program. The real challenge is remembering to take one pill every day. - In plain terms: Taking one folic acid pill daily before and during early pregnancy can cut the risk of neural tube defects in babies by roughly 70%. These defects include conditions like anencephaly and spina bifida. For women who’ve already had a child with such a defect, this regimen reduces the likelihood of a repeat occurrence to about one third of the original risk. - Benefit: A Cochrane systematic review pooled data from 5 trials involving 6,708 deliveries, rating the evidence as high quality. Daily folic acid intake before and during pregnancy lowered the relative risk of fetal neural tube defects to 0.31 (95% CI 0.17–0.58), a reduction of roughly 70%. For women with a prior child affected by neural tube defects, the relative risk dropped to 0.34 (95% CI 0.18–0.64), equating to a one third reduction in risk. No difference in effectiveness was observed between 0.4 mg and higher doses, nor between folic acid alone and multivitamin supplements. - Evidence grade: A - Notes: The key point is to start taking folic acid *before* pregnancy. A fetus’s neural tube closes within 28 days of conception; by the time a pregnancy is detected, most of this window has already passed. Therefore, if you’re planning to conceive, begin supplementation three months in advance. The same review found no clear evidence that folic acid prevents cleft lip and palate, congenital heart disease, or miscarriage — so don’t expect it to address these issues. - Sources:De-Regil LM, Peña-Rosas JP, Fernández-Gaxiola AC, Rayco-Solon P (2015). Effects and safety of periconceptional oral folate supplementation for preventing birth defects. Cochrane Database of Systematic Reviews, (12), CD007950. **Original text (Chinese):** ### 1. 准备怀孕就开始每天补 0.4 毫克叶酸，一直吃到孕早期满 3 个月 - 成本：几十元一瓶。农村妇女不用花钱，国家的免费增补叶酸项目会发。每天吃一粒，难在天天记得住 - 说人话：怀孕前后每天吃一粒叶酸，孩子出现神经管缺陷的概率大约能降七成。神经管缺陷就是无脑儿、脊柱裂这一类的出生缺陷。已经生过一个这样的孩子的人，再生一个还出问题的概率，大约降到原来的三分之一。 - 收益：Cochrane 系统综述把 5 项试验、6708 例分娩合起来一起算，证据质量评为高。怀孕前后每天补叶酸，胎儿神经管缺陷的风险 RR 0.31（95% CI 0.17 至 0.58，可信范围），约降低七成。已经生过神经管缺陷孩子的人，再生一个又出问题的风险 RR 0.34（95% CI 0.18 至 0.64），降到原来的三分之一左右。按人群分组来看，0.4 毫克和更高的剂量效果没有差别。单独吃叶酸和吃复合维生素，效果也没有差别 - 证据等级：A - 来源：De-Regil LM, Peña-Rosas JP, Fernández-Gaxiola AC, Rayco-Solon P (2015). Effects and safety of periconceptional oral folate supplementation for preventing birth defects. Cochrane Database of Systematic Reviews, (12), CD007950. - 备注：关键是「怀孕前就开始吃」。胎儿的神经管在受孕后 28 天内就长合了。等你测出怀孕再吃，这段时间已经过去大半。所以打算要孩子，就提前 3 个月开始吃。同一篇汇总研究里，叶酸对唇腭裂、先天性心脏病、流产都没有明确效果，别指望它治别的。吃全素的孕妇还要每天补维生素 B12，见第 20 节第 14 条（吃素就每天补维生素 B12） **Evidence:** A. The key point is to start taking folic acid *before* pregnancy. A fetus’s neural tube closes within 28 days of conception; by the time a pregnancy is detected, most of this window has already passed. Therefore, if you’re planning to conceive, begin supplementation three months in advance. The same review found no clear evidence that folic acid prevents cleft lip and palate, congenital heart disease, or miscarriage — so don’t expect it to address these issues. **Source summary:** Taking one folic acid pill daily before and during early pregnancy can cut the risk of neural tube defects in babies by roughly 70%. These defects include conditions like anencephaly and spina bifida. For women who’ve already had a child with such a defect, this regimen reduces the likelihood of a repeat occurrence to about one third of the original risk. **Low-ROI detour:** Move “Starting daily folic acid supplementation at 0.4 mg before pregnancy and continuing through the first trimester” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Taking one folic acid pill daily before and during early pregnancy can cut the risk of neural tube defects in babies by roughly 70%. These defects include conditions like anencephaly and spina bifida. For women who’ve already had a child with such a defect, this regimen reduces the likelihood of a repeat occurrence to about one third of the original risk.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 20-014 **Source links:** [De-Regil LM, Peña-Rosas JP, Fernández-Gaxiola AC, Rayco-Solon P (2015). Effects and safety of periconceptional oral folate supplementation for preventing birth defects. Cochrane Database of Systematic Reviews, (12), CD007950.](https://doi.org/10.1002/14651858.CD007950.pub3) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/27-%E6%80%80%E5%AD%95%E5%92%8C%E7%94%9F%E4%BA%A7.md --- ### 27-002 — Register for the Maternal and Child Health Handbook at a community health center before 13 weeks of pregnancy to claim free prenatal checkups Original title: 孕 13 周前去社区卫生服务中心建《母子健康手册》，把免费产检额度用掉 **Source text (English):** ### 2. Register for the Maternal and Child Health Handbook at a community health center before 13 weeks of pregnancy to claim free prenatal checkups - Cost: No cost at all — this is part of the national basic public health service program. You’ll need to make several visits based on your gestational age. - In plain terms: You are entitled to at least five free prenatal checkups during pregnancy, plus home visits after delivery and a 42-day postpartum checkup, all paid for by the state. To access these services, you must register for the Maternal and Child Health Handbook at a community health center before 13 weeks of gestation. Failing to do so means you lose out on all these free services. - Benefit: The third edition of the National Basic Public Health Service Standards outlines specific maternal health management services available to all permanent residents who are pregnant. These include one health checkup in early pregnancy, two in mid-pregnancy, two in late pregnancy, one postpartum home visit, and one 42-day postpartum checkup. Registration for the handbook must be completed before 13 weeks of pregnancy, at which point your first prenatal checkup will also be scheduled. The two mid-pregnancy checkups occur between 16–20 weeks and 21–24 weeks respectively, while the two late-pregnancy checkups are scheduled for 28–36 weeks and 37–40 weeks. Local service lists also include a full set of initial lab tests and postpartum depression screening as part of these free services. - Evidence grade: A - Notes: These five free checkups represent the minimum number of services provided; they do not cover all possible prenatal tests. Depending on your individual health needs, your doctor may recommend additional ultrasounds, blood glucose tests, or fetal heart rate monitoring, all of which will incur extra costs. Registering for the handbook as early as possible also allows for earlier assessment of your pregnancy risk level. This risk grading system categorizes pregnant women based on their individual risk factors, ensuring those identified as high-risk receive timely care at specialized medical facilities. Even if you live in a different district than your registered household location, you can still register at your current place of residence — there is no requirement to return to your place of household registration. - Sources: National Health and Family Planning Commission (2017). National Basic Public Health Service Standards (Third Edition). ; Jingjiang Municipal People's Government. National Basic Public Health Service Project - Maternal Health Management Service (Local service list is public). **Original text (Chinese):** ### 2. 孕 13 周前去社区卫生服务中心建《母子健康手册》，把免费产检额度用掉 - 成本：不花钱，这属于国家基本公共卫生服务项目。要按孕周跑几趟 - 说人话：孕期至少五次产检，加上产后上门访视和产后 42 天检查，这些钱国家出。领的办法是怀孕 13 周以前去社区建一本《母子健康手册》。不去建，这几次免费的就白白错过。 - 收益：《国家基本公共卫生服务规范（第三版）》里有孕产妇健康管理服务。辖区内的常住孕产妇可以做这些。孕早期健康检查 1 次，孕中期 2 次，孕晚期 2 次，产后访视 1 次，产后 42 天健康检查 1 次。孕 13 周前要去建册，同时做第 1 次产前检查。孕中期那两次分别在孕 16 至 20 周、孕 21 至 24 周。孕晚期那两次分别在孕 28 至 36 周、孕 37 至 40 周。地方公开的服务清单里，还包含第一次的一整套化验和产后抑郁筛查 - 证据等级：A - 来源：国家卫生计生委 (2017). 国家基本公共卫生服务规范（第三版）. ；靖江市人民政府. 国家基本公共卫生服务项目——孕产妇健康管理服务（地方服务清单公开）. - 备注：这 5 次是免费的下限，不是产检的全部。医院会按情况加做超声、血糖、胎心监护，这些要自己掏钱。建册越早，妊娠风险分级越早做出来。妊娠风险分级就是按风险高低给孕妇分档，查出是高危的，才能早点转到接得住的医院。人住在外区的，按现在住的地方建册，不用回户籍地 **Evidence:** A. These five free checkups represent the minimum number of services provided; they do not cover all possible prenatal tests. Depending on your individual health needs, your doctor may recommend additional ultrasounds, blood glucose tests, or fetal heart rate monitoring, all of which will incur extra costs. Registering for the handbook as early as possible also allows for earlier assessment of your pregnancy risk level. This risk grading system categorizes pregnant women based on their individual risk factors, ensuring those identified as high-risk receive timely care at specialized medical facilities. Even if you live in a different district than your registered household location, you can still register at your current place of residence — there is no requirement to return to your place of household registration. **Source summary:** You are entitled to at least five free prenatal checkups during pregnancy, plus home visits after delivery and a 42-day postpartum checkup, all paid for by the state. To access these services, you must register for the Maternal and Child Health Handbook at a community health center before 13 weeks of gestation. Failing to do so means you lose out on all these free services. **Low-ROI detour:** Move “Register for the Maternal and Child Health Handbook at a community health center before 13 weeks of pregnancy to claim free prenatal checkups” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “You are entitled to at least five free prenatal checkups during pregnancy, plus home visits after delivery and a 42-day postpartum checkup, all paid for by the state. To access these services, you must register for the Maternal and Child Health Handbook at a community health center before 13 weeks of gestation. Failing to do so means you lose out on all these free services.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国家卫生计生委 (2017). 国家基本公共卫生服务规范（第三版）.](https://www.nhc.gov.cn/ewebeditor/uploadfile/2017/04/20170417104506514.pdf); [靖江市人民政府. 国家基本公共卫生服务项目——孕产妇健康管理服务（地方服务清单公开）.](https://www.jingjiang.gov.cn/xxgk/zdlyxxgk/wsjk/art/2023/art_383017a2e7794892bc772bfbe042f379.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/27-%E6%80%80%E5%AD%95%E5%92%8C%E7%94%9F%E4%BA%A7.md --- ### 27-003 — Getting tested for HIV, syphilis, and hepatitis B during the first prenatal visit — free prevention options available Original title: 第一次产检就把艾滋病、梅毒、乙肝三项查掉，查出来也有免费的阻断 **Source text (English):** ### 3. Getting tested for HIV, syphilis, and hepatitis B during the first prenatal visit — free prevention options available - Cost: No cost involved; the maternal and infant transmission prevention program provides these tests at no charge. - In plain terms: During your very first prenatal checkup, you can get tested for HIV, syphilis, and hepatitis B at no personal expense. Even if results show a positive diagnosis, there are still effective ways to prevent transmission to your baby. The government offers free medication and treatment plans to block the spread of these infections from mother to child — this is known as maternal and infant transmission prevention. - Benefit: Maternal and infant transmission is how infections pass from a mother to her unborn or newborn child. The “Work Specifications for Preventing Maternal and Infant Transmission of HIV, Syphilis, and Hepatitis B (2020 Edition)” mandates that during early pregnancy or at the first prenatal visit, healthcare providers must share relevant information and “offer appropriate, standardized free testing” — meaning these three tests are completely free. Follow-up counseling and referrals are also provided based on test results. A positive diagnosis is not a dead end: Article 44 of the “Regulations on HIV/AIDS Prevention and Control” guarantees free treatment and counseling for pregnant women living with HIV to prevent transmission to their babies. Article 43 further requires that such women receive services including transmission prevention, treatment, postpartum home visits, infant follow-ups, and testing. For mothers who test positive for hepatitis B surface antigen, newborns receive both hepatitis B vaccine and hepatitis B immunoglobulin at birth (see Section 20, Item 2). - Evidence grade: A - Notes: Early testing is especially valuable for these three conditions, as both prevention and treatment require sufficient time to be effective. Article 3 of the “Regulations on HIV/AIDS Prevention and Control” also states that “no entity or individual may discriminate against people living with HIV/AIDS, AIDS patients, or their family members”; their legal rights related to marriage, employment, medical care, and education are fully protected by law. General prevention measures and routine testing are covered in Section 1, while post-exposure prophylaxis after high-risk behaviors is detailed in Section 13. - Sources: General Office of National Health Commission of China (NHC) (2020). Standards for preventing mother-to-child transmission of AIDS, syphilis and hepatitis B (2020 edition). (Reprinted by the Health Commission of the Xinjiang Uygur Autonomous Region); State Council of China (2006). Regulations on the Prevention and Control of AIDS (Articles 43, 44). **Original text (Chinese):** ### 3. 第一次产检就把艾滋病、梅毒、乙肝三项查掉，查出来也有免费的阻断 - 成本：不花钱，预防母婴传播项目提供免费检测 - 说人话：第一次产检就把艾滋病、梅毒、乙肝这三样查掉，检测不用自己掏钱。真查出来也不是绝路。国家免费给药、给方案，挡住病从母亲传给孩子的那条路，这叫母婴阻断。 - 收益：母婴传播就是病从母亲传给孩子。《预防艾滋病、梅毒和乙肝母婴传播工作规范（2020 年版）》有要求。在孕早期或者第一次产前检查的时候，医院要告知相关信息，并「提供适宜、规范的免费检测」，这三项检测不用自己掏钱。再根据结果提供检测后咨询或者转诊。查出阳性也不是绝路。《艾滋病防治条例》第四十四条规定，向感染艾滋病病毒的孕产妇「免费提供预防艾滋病母婴传播的治疗和咨询」。第四十三条要求提供阻断（不让病传给孩子）、治疗、产后访视、婴儿随访和检测等服务。母亲乙肝表面抗原阳性的，新生儿出生时要同时打乙肝疫苗和乙肝免疫球蛋白（见第 20 节第 2 条） - 证据等级：A - 来源：国家卫生健康委办公厅 (2020). 预防艾滋病、梅毒和乙肝母婴传播工作规范（2020 年版）. （新疆维吾尔自治区卫生健康委员会转载）；国务院 (2006). 艾滋病防治条例（第四十三、四十四条）. （北京市卫生健康委员会转载） - 备注：这三项越早查越有用，因为阻断和治疗都需要时间。艾滋病防治条例第三条还写明「任何单位和个人不得歧视艾滋病病毒感染者、艾滋病病人及其家属」，结婚、找工作、看病、上学这些合法权益受法律保护。日常的预防和检测见第 1 节。发生高危行为之后的暴露后阻断见第 13 节 **Evidence:** A. Early testing is especially valuable for these three conditions, as both prevention and treatment require sufficient time to be effective. Article 3 of the “Regulations on HIV/AIDS Prevention and Control” also states that “no entity or individual may discriminate against people living with HIV/AIDS, AIDS patients, or their family members”; their legal rights related to marriage, employment, medical care, and education are fully protected by law. General prevention measures and routine testing are covered in Section 1, while post-exposure prophylaxis after high-risk behaviors is detailed in Section 13. **Source summary:** During your very first prenatal checkup, you can get tested for HIV, syphilis, and hepatitis B at no personal expense. Even if results show a positive diagnosis, there are still effective ways to prevent transmission to your baby. The government offers free medication and treatment plans to block the spread of these infections from mother to child — this is known as maternal and infant transmission prevention. **Low-ROI detour:** Move “Getting tested for HIV, syphilis, and hepatitis B during the first prenatal visit — free prevention options available” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “During your very first prenatal checkup, you can get tested for HIV, syphilis, and hepatitis B at no personal expense. Even if results show a positive diagnosis, there are still effective ways to prevent transmission to your baby. The government offers free medication and treatment plans to block the spread of these infections from mother to child — this is known as maternal and infant transmission prevention.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 20-002; chapter:01; chapter:13 **Source links:** [国家卫生健康委办公厅 (2020). 预防艾滋病、梅毒和乙肝母婴传播工作规范（2020 年版）.](https://wjw.xinjiang.gov.cn/hfpc/zhgl6/202012/08b7de496f0b40e586d4b99d00cf79c4.shtml); [国务院 (2006). 艾滋病防治条例（第四十三、四十四条）.](https://wjw.beijing.gov.cn/zwgk_20040/zcwj2022/flfg/202304/t20230408_2992986.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/27-%E6%80%80%E5%AD%95%E5%92%8C%E7%94%9F%E4%BA%A7.md --- ### 27-004 — No smoking or drinking at all throughout pregnancy — and no one else in the house should smoke either Original title: 整个孕期一支烟一口酒都不要，家里人也别在屋里抽 **Source text (English):** ### 4. No smoking or drinking at all throughout pregnancy — and no one else in the house should smoke either - Cost: There’s no cost at all; in fact, it saves money on cigarettes and alcohol. The real challenge is getting everyone living in the same house to quit alongside the pregnant woman. - In plain terms: Smoking during pregnancy raises the chances of premature birth, a baby being born underweight, and cleft lip or palate. It also doubles the risk of abnormal bleeding during pregnancy and childbirth, and increases the risk of sudden infant death syndrome. Secondhand smoke from anyone smoking indoors counts just the same. It is never too late to quit, no matter when you start. - Benefit: According to the U.S. Centers for Disease Control and Prevention, smoking during pregnancy can result in babies being “born at full term but still underweight” and “more likely to be born prematurely.” It “doubles the risk of abnormal bleeding during pregnancy and childbirth,” raises the risk of birth defects such as cleft lip and palate, and “damages the developing lungs and brain of the fetus, with effects lasting into childhood.” Babies born to mothers who smoke during pregnancy, as well as infants exposed to smoke after birth, face a higher risk of sudden infant death syndrome. Official guidance states that “it is best to quit smoking before getting pregnant, but quitting while already pregnant still provides benefits,” and “it is never too late to quit.” - Evidence grade: A - Notes: Secondhand smoke from anyone smoking indoors is just as harmful to the fetus as direct smoking. Therefore, this rule applies to the whole household, not just the pregnant woman. The same principle holds true for alcohol: there is no known safe level of alcohol consumption during pregnancy, so the safest approach is to avoid it entirely. The impact of smoking and drinking on the health of adults themselves is covered in Section 2. - Sources:Centers for Disease Control and Prevention. Smoking During Pregnancy. **Original text (Chinese):** ### 4. 整个孕期一支烟一口酒都不要，家里人也别在屋里抽 - 成本：不花钱，还能省下烟酒钱。难在让同住的人跟着一起戒 - 说人话：孕期抽烟，孩子早产、生下来太小、唇腭裂的概率都往上走。孕期和生产时异常出血的风险直接翻一倍。婴儿猝死的风险也更高。家里人在屋里抽，一样算。什么时候戒都还来得及。 - 收益：美国疾病控制与预防中心的口径：孕期吸烟会让孩子「足月出生也可能过小」「可能早产」。它会「使孕期和分娩期异常出血的风险翻倍」。它会提高唇裂、腭裂等出生缺陷的风险。它还会「损害胎儿正在发育的肺和大脑，损害可持续到儿童期」。孕期吸烟的母亲生的婴儿，以及出生后接触烟雾的婴儿，婴儿猝死综合征的风险更高。官方建议是「最好在怀孕前就戒烟，但如果已经怀孕，戒了仍然有用」「什么时候戒都不晚」 - 证据等级：A - 来源：Centers for Disease Control and Prevention. Smoking During Pregnancy. - 备注：别人在屋里抽，孕妇吸到的二手烟对胎儿一样算数。所以同住的家人也别在屋里抽。酒也一样：没有哪个喝酒的量是已知安全的，孕期最省事的做法就是一口不喝。烟酒对成年人自己的账见第 2 节 **Evidence:** A. Secondhand smoke from anyone smoking indoors is just as harmful to the fetus as direct smoking. Therefore, this rule applies to the whole household, not just the pregnant woman. The same principle holds true for alcohol: there is no known safe level of alcohol consumption during pregnancy, so the safest approach is to avoid it entirely. The impact of smoking and drinking on the health of adults themselves is covered in Section 2. **Source summary:** Smoking during pregnancy raises the chances of premature birth, a baby being born underweight, and cleft lip or palate. It also doubles the risk of abnormal bleeding during pregnancy and childbirth, and increases the risk of sudden infant death syndrome. Secondhand smoke from anyone smoking indoors counts just the same. It is never too late to quit, no matter when you start. **Low-ROI detour:** Move “No smoking or drinking at all throughout pregnancy — and no one else in the house should smoke either” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Smoking during pregnancy raises the chances of premature birth, a baby being born underweight, and cleft lip or palate. It also doubles the risk of abnormal bleeding during pregnancy and childbirth, and increases the risk of sudden infant death syndrome. Secondhand smoke from anyone smoking indoors counts just the same. It is never too late to quit, no matter when you start.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** chapter:02 **Source links:** [Centers for Disease Control and Prevention. Smoking During Pregnancy.](https://www.cdc.gov/tobacco/campaign/tips/diseases/pregnancy.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/27-%E6%80%80%E5%AD%95%E5%92%8C%E7%94%9F%E4%BA%A7.md --- ### 27-005 — For women at high risk of preeclampsia, start taking one low-dose aspirin tablet daily after week 12 of pregnancy Original title: 有子痫前期高危因素的，孕 12 周后开始每天一片小剂量阿司匹林 **Source text (English):** ### 5. For women at high risk of preeclampsia, start taking one low-dose aspirin tablet daily after week 12 of pregnancy - Cost: A few dozen yuan. One tablet per day must be taken until delivery. The hard part is remembering to take it every single day. - In plain terms: Preeclampsia is a type of high blood pressure that occurs during pregnancy. Women falling into any of these six categories are at high risk: those who had preeclampsia in a previous pregnancy, women carrying multiples, women with chronic hypertension, women with diabetes prior to pregnancy, women with kidney disease, and women with autoimmune diseases. For these women, taking one low-dose aspirin tablet daily starting at week 12 can reduce the risk of preeclampsia by roughly 15%, the risk of premature birth by about 20%, and the risk of perinatal death by nearly 20%. Women not in these categories should not take it on their own. - Benefit: The US Preventive Services Task Force gives this a Grade B recommendation: for women at high risk of preeclampsia, taking low-dose aspirin (81 mg per day) after week 12 of pregnancy can help prevent the condition. Preeclampsia is a hypertensive disorder unique to pregnancy. Results from multiple studies combined show the following outcomes, with 95% confidence intervals provided as ranges of reliability. The relative risk of preeclampsia drops to 0.85 (95% CI: 0.75 to 0.95, based on 16 studies), a reduction of roughly 15%. The relative risk of premature birth is 0.80 (95% CI: 0.67 to 0.95, based on 13 studies), a drop of about 20%. The relative risk of perinatal death — death occurring around the time of childbirth — is 0.79 (95% CI: 0.66 to 0.96, based on 11 studies), a reduction of roughly 21%. The relative risk of small-for-gestational-age infants or intrauterine growth restriction is 0.82 (95% CI: 0.68 to 0.99, based on 16 studies), a decrease of around 18%, meaning fetuses are less likely to be smaller than expected for their gestational age. - Evidence grade: A - Notes: The groups considered high risk include women who had preeclampsia in a prior pregnancy, those carrying twins or multiples, women with chronic hypertension, women with type 1 or type 2 diabetes prior to pregnancy, women with kidney disease, and women with autoimmune diseases such as systemic lupus erythematosus or antiphospholipid syndrome. Women not in these groups should not take aspirin on their own. This medication requires a doctor’s prescription; be sure to share your full medical history during prenatal checkups so your doctor can make an appropriate assessment. Most low-dose aspirin tablets sold in China are 100 mg enteric-coated tablets, and they must be taken strictly as directed by your doctor. - Sources:US Preventive Services Task Force (2021). Aspirin Use to Prevent Preeclampsia and Related Morbidity and Mortality: Preventive Medication. **Original text (Chinese):** ### 5. 有子痫前期高危因素的，孕 12 周后开始每天一片小剂量阿司匹林 - 成本：几十元。每天一片，要一直吃到生。难在天天不忘 - 说人话：子痫前期是孕期的一种高血压病。上一胎得过、怀多胎、有慢性高血压、孕前有糖尿病、有肾病或自身免疫病的人算高危。高危的人从孕 12 周起每天一片小剂量阿司匹林，子痫前期低约一成半，早产和孩子在生产前后死亡都低约两成。其他人别自己吃。 - 收益：美国预防服务工作组给的是 B 级推荐：对子痫前期高危的人，在孕 12 周之后开始吃小剂量阿司匹林（81 毫克/天）来预防。子痫前期是孕期的一种高血压疾病。把多项研究合起来算，结果如下，95% CI 是可信范围。子痫前期 RR 0.85（95% CI 0.75 至 0.95，16 项研究），低约 15%。早产 RR 0.80（95% CI 0.67 至 0.95，13 项研究），低约 20%。围产期死亡 RR 0.79（95% CI 0.66 至 0.96，11 项研究），低约 21%；围产期死亡就是生产前后这段时间里的死亡。小于胎龄儿／宫内生长受限 RR 0.82（95% CI 0.68 至 0.99，16 项研究），低约 18%；说的是胎儿长得比同孕周的偏小 - 证据等级：A - 来源：US Preventive Services Task Force (2021). Aspirin Use to Prevent Preeclampsia and Related Morbidity and Mortality: Preventive Medication. - 备注：算高危的有：上一胎得过子痫前期、怀的是双胎或者多胎、有慢性高血压。还有怀孕前就有 1 型或者 2 型糖尿病、有肾病，以及有系统性红斑狼疮、抗磷脂综合征这类自身免疫病。不在这几类里的不要自己吃。这个药要医生开处方，产检的时候把病史说清楚，让医生判断。国内卖的多是 100 毫克的肠溶片，按医嘱吃 **Evidence:** A. The groups considered high risk include women who had preeclampsia in a prior pregnancy, those carrying twins or multiples, women with chronic hypertension, women with type 1 or type 2 diabetes prior to pregnancy, women with kidney disease, and women with autoimmune diseases such as systemic lupus erythematosus or antiphospholipid syndrome. Women not in these groups should not take aspirin on their own. This medication requires a doctor’s prescription; be sure to share your full medical history during prenatal checkups so your doctor can make an appropriate assessment. Most low-dose aspirin tablets sold in China are 100 mg enteric-coated tablets, and they must be taken strictly as directed by your doctor. **Source summary:** Preeclampsia is a type of high blood pressure that occurs during pregnancy. Women falling into any of these six categories are at high risk: those who had preeclampsia in a previous pregnancy, women carrying multiples, women with chronic hypertension, women with diabetes prior to pregnancy, women with kidney disease, and women with autoimmune diseases. For these women, taking one low-dose aspirin tablet daily starting at week 12 can reduce the risk of preeclampsia by roughly 15%, the risk of premature birth by about 20%, and the risk of perinatal death by nearly 20%. Women not in these categories should not take it on their own. **Low-ROI detour:** Move “For women at high risk of preeclampsia, start taking one low-dose aspirin tablet daily after week 12 of pregnancy” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Preeclampsia is a type of high blood pressure that occurs during pregnancy. Women falling into any of these six categories are at high risk: those who had preeclampsia in a previous pregnancy, women carrying multiples, women with chronic hypertension, women with diabetes prior to pregnancy, women with kidney disease, and women with autoimmune diseases. For these women, taking one low-dose aspirin tablet daily starting at week 12 can reduce the risk of preeclampsia by roughly 15%, the risk of premature birth by about 20%, and the risk of perinatal death by nearly 20%. Women not in these categories should not take it on their own.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [US Preventive Services Task Force (2021). Aspirin Use to Prevent Preeclampsia and Related Morbidity and Mortality: Preventive Medication.](https://www.uspreventiveservicestaskforce.org/uspstf/recommendation/low-dose-aspirin-use-for-the-prevention-of-morbidity-and-mortality-from-preeclampsia-preventive-medication) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/27-%E6%80%80%E5%AD%95%E5%92%8C%E7%94%9F%E4%BA%A7.md --- ### 27-006 — Get screened for gestational diabetes at 24 weeks of gestation or later — don’t mind drinking the sugary solution Original title: 孕 24 周及以后做一次妊娠期糖尿病筛查，别嫌喝糖水麻烦 **Source text (English):** ### 6. Get screened for gestational diabetes at 24 weeks of gestation or later — don’t mind drinking the sugary solution - Cost: Several tens to over a hundred yuan. You must fast beforehand, and several blood draws will take up half a morning. - In plain terms: Gestational diabetes is high blood sugar that appears only during pregnancy. At 24 weeks or later, spending half a morning drinking a sugary solution and having several blood tests can detect it. Skipping this test raises the risks of having a macrosomic baby, difficult labor, cesarean delivery, preeclampsia, and neonatal hypoglycemia. - Benefit: The U.S. Preventive Services Task Force recommends screening for gestational diabetes at 24 weeks or later for asymptomatic pregnant women — those who feel no symptoms at all. Gestational diabetes is high blood sugar that appears only during pregnancy. This single screening test should be done at 24 weeks or later. The Task Force concluded that current evidence does not show any clear benefits or harms from screening before 24 weeks (Grade I). Untreated gestational diabetes increases the risks of macrosomia, difficult labor, cesarean delivery, preeclampsia, and neonatal hypoglycemia. - Evidence grade: A - Notes: Most women diagnosed with gestational diabetes can control their blood sugar through diet and exercise alone; only a minority need insulin injections. Don’t skip this test out of fear of being told you need insulin. After giving birth, you must get another blood sugar test — women who’ve had gestational diabetes face a significantly higher risk of developing type 2 diabetes later on. - Sources:US Preventive Services Task Force (2021). Gestational Diabetes: Screening. **Original text (Chinese):** ### 6. 孕 24 周及以后做一次妊娠期糖尿病筛查，别嫌喝糖水麻烦 - 成本：几十到一百多元。要空腹去，抽几次血，占掉半个上午 - 说人话：妊娠期糖尿病就是怀孕之后才出现的血糖高。孕 24 周以后花半个上午，喝一次糖水、抽几次血，就能查出来。不查也不管，胎儿长得过大、难产、挨一刀、子痫前期和新生儿低血糖的风险都会往上走。 - 收益：美国预防服务工作组的 B 级推荐：对没有症状（自己没觉出不舒服）的孕妇，在孕 24 周及以后筛查妊娠期糖尿病。妊娠期糖尿病就是怀孕之后才出现的血糖高。只做一次筛查的，这一次要放在孕 24 周及以后。孕 24 周之前就筛查好不好，工作组的结论是现有证据不足以判断好处和坏处（I 级）。妊娠期糖尿病不管，会推高这几样的风险：巨大儿（胎儿长得过大）、难产、剖宫产、子痫前期和新生儿低血糖 - 证据等级：A - 来源：US Preventive Services Task Force (2021). Gestational Diabetes: Screening. - 备注：查出来的人里，大多数靠调饮食和运动就能把血糖控住，需要打胰岛素的是少数。别因为怕查出来要打针，就跳过这一次。生完之后还要复查血糖：得过妊娠期糖尿病的人，以后得 2 型糖尿病的风险明显更高 **Evidence:** A. Most women diagnosed with gestational diabetes can control their blood sugar through diet and exercise alone; only a minority need insulin injections. Don’t skip this test out of fear of being told you need insulin. After giving birth, you must get another blood sugar test — women who’ve had gestational diabetes face a significantly higher risk of developing type 2 diabetes later on. **Source summary:** Gestational diabetes is high blood sugar that appears only during pregnancy. At 24 weeks or later, spending half a morning drinking a sugary solution and having several blood tests can detect it. Skipping this test raises the risks of having a macrosomic baby, difficult labor, cesarean delivery, preeclampsia, and neonatal hypoglycemia. **Low-ROI detour:** Move “Get screened for gestational diabetes at 24 weeks of gestation or later — don’t mind drinking the sugary solution” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Gestational diabetes is high blood sugar that appears only during pregnancy. At 24 weeks or later, spending half a morning drinking a sugary solution and having several blood tests can detect it. Skipping this test raises the risks of having a macrosomic baby, difficult labor, cesarean delivery, preeclampsia, and neonatal hypoglycemia.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [US Preventive Services Task Force (2021). Gestational Diabetes: Screening.](https://www.uspreventiveservicestaskforce.org/uspstf/recommendation/gestational-diabetes-screening) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/27-%E6%80%80%E5%AD%95%E5%92%8C%E7%94%9F%E4%BA%A7.md --- ### 27-007 — Memorize this “go to the hospital immediately” checklist — it applies throughout pregnancy and the first year after childbirth Original title: 背下这张「立刻去医院」的清单，孕期和产后一年内都算数 **Source text (English):** ### 7. Memorize this “go to the hospital immediately” checklist — it applies throughout pregnancy and the first year after childbirth - Cost: No cost at all. It takes just five minutes to memorize, and it’s a good idea to share it with anyone living in the same household. - In plain terms: If any of the following symptoms appear, head to the hospital on the same day — do not wait until the next morning. Persistent or worsening headaches, changes in vision, fever reaching 38°C. Severe swelling of the hands or face, trouble breathing, chest pain or a rapid heartbeat. Unrelenting severe abdominal pain, no fetal movement or a noticeable drop in fetal movement. Vaginal bleeding or fluid leakage. Swelling, pain and redness in one arm or leg. Thoughts of harming yourself or your baby. The full list is included in the Benefits section below. These guidelines apply equally in the first year after childbirth. - Benefit: These are all emergency warning signs during pregnancy and postpartum listed by the US Centers for Disease Control and Prevention. Persistent or worsening headaches, dizziness or fainting, changes in vision, a body temperature of 38°C or higher. Severe swelling of the hands or face, thoughts of harming yourself or your baby. Difficulty breathing, chest pain or a rapid heartbeat. Severe nausea and vomiting, unrelenting severe abdominal pain. Absence or significant reduction of fetal movement during pregnancy, vaginal bleeding or fluid leakage during pregnancy or postpartum. Abnormal vaginal bleeding or discharge after childbirth. Severe swelling, redness and pain in one arm or leg. None of these issues disappear after the postpartum recovery period — they can all occur within the first year after childbirth. - Evidence grade: A - Notes: This checklist serves to clearly distinguish between situations where you can wait a little longer and those that demand immediate medical attention. Headaches paired with blurred vision and upper abdominal pain are typical signs of preeclampsia, a form of pregnancy-related hypertension. Swelling and pain in one lower leg often indicates deep vein thrombosis (see Section 13). According to the World Health Organization, severe postpartum hemorrhage can be fatal to a healthy woman within just a few hours. If any of these symptoms appear, go to the hospital right away — do not delay by waiting at home overnight. - Sources:Centers for Disease Control and Prevention. Hear Her — Urgent Maternal Warning Signs. ; World Health Organization. Maternal mortality fact sheet. **Original text (Chinese):** ### 7. 背下这张「立刻去医院」的清单，孕期和产后一年内都算数 - 成本：不花钱。花五分钟记住，最好也让同住的人知道 - 说人话：任何一条出现，当天就去医院，别在家等一晚。头痛不好或越来越重、看东西变样、发烧到 38 ℃。手或脸肿得厉害、喘不上气、胸痛或心跳快。肚子剧痛不缓解、胎动停了或明显变少、阴道出血或流液。一条胳膊或腿又肿又痛、想伤害自己或孩子。产后一年内也算。 - 收益：美国疾病控制与预防中心列出的孕产期紧急预警信号有这些：头痛一直不好或者越来越重、头晕或者晕过去、看东西变样、体温达到 38 ℃ 或更高；手或者脸肿得厉害、有伤害自己或者伤害孩子的念头、呼吸困难、胸痛或者心跳过快；恶心呕吐很厉害、肚子剧烈疼痛一直不缓解、孕期胎动停止或者明显减少；孕期阴道出血或者流出液体、产后阴道出血或者分泌物不正常；一条胳膊或者一条腿严重肿胀、发红或者疼痛。这些问题在产后一年内都可能发生，不是「出了月子就没事」 - 证据等级：A - 来源：Centers for Disease Control and Prevention. Hear Her — Urgent Maternal Warning Signs. ；World Health Organization. Maternal mortality fact sheet. - 备注：这张清单的用处，是把「再忍忍」和「必须马上走」分开。头痛加上看东西发花，再加上上腹部疼，指向的是子痫前期（孕期的高血压疾病）。一条小腿又肿又痛，指向的是深静脉血栓（见第 13 节）。产后大出血按世界卫生组织的说法，可以在几小时内夺走一个健康女性的生命。任何一条出现就直接去医院，不要先在家等一晚 **Evidence:** A. This checklist serves to clearly distinguish between situations where you can wait a little longer and those that demand immediate medical attention. Headaches paired with blurred vision and upper abdominal pain are typical signs of preeclampsia, a form of pregnancy-related hypertension. Swelling and pain in one lower leg often indicates deep vein thrombosis (see Section 13). According to the World Health Organization, severe postpartum hemorrhage can be fatal to a healthy woman within just a few hours. If any of these symptoms appear, go to the hospital right away — do not delay by waiting at home overnight. **Source summary:** If any of the following symptoms appear, head to the hospital on the same day — do not wait until the next morning. Persistent or worsening headaches, changes in vision, fever reaching 38°C. Severe swelling of the hands or face, trouble breathing, chest pain or a rapid heartbeat. Unrelenting severe abdominal pain, no fetal movement or a noticeable drop in fetal movement. Vaginal bleeding or fluid leakage. Swelling, pain and redness in one arm or leg. Thoughts of harming yourself or your baby. The full list is included in the Benefits section below. These guidelines apply equally in the first year after childbirth. **Low-ROI detour:** Move “Memorize this “go to the hospital immediately” checklist — it applies throughout pregnancy and the first year after childbirth” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If any of the following symptoms appear, head to the hospital on the same day — do not wait until the next morning. Persistent or worsening headaches, changes in vision, fever reaching 38°C. Severe swelling of the hands or face, trouble breathing, chest pain or a rapid heartbeat. Unrelenting severe abdominal pain, no fetal movement or a noticeable drop in fetal movement. Vaginal bleeding or fluid leakage. Swelling, pain and redness in one arm or leg. Thoughts of harming yourself or your baby. The full list is included in the Benefits section below. These guidelines apply equally in the first year after childbirth.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** chapter:13 **Source links:** [Centers for Disease Control and Prevention. Hear Her — Urgent Maternal Warning Signs.](https://www.cdc.gov/hearher/maternal-warning-signs/index.html); [World Health Organization. Maternal mortality fact sheet.](https://www.who.int/news-room/fact-sheets/detail/maternal-mortality) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/27-%E6%80%80%E5%AD%95%E5%92%8C%E7%94%9F%E4%BA%A7.md --- ### 27-008 — If your water breaks, lie down flat, elevate your hips, and call 120 — don’t walk around or take a shower Original title: 破水了就地平躺、垫高臀部、打 120，不要走动也不要洗澡 **Source text (English):** ### 8. If your water breaks, lie down flat, elevate your hips, and call 120 — don’t walk around or take a shower - Cost: No cost at all - In plain terms: If your water breaks, there’s no time to calmly gather your things and head out. The right thing to do is lie down right where you are, raise your hips, and call 120 immediately. Walking around while standing up causes amniotic fluid to leak even faster, and the umbilical cord can be pulled out along with it. This is a life-threatening emergency for the baby. - Benefit: This is exactly what the Beijing Municipal Health Commission recommends: “Immediately lie down flat to prevent further loss of amniotic fluid,” “Do not walk around casually,” and “Call emergency services at 120 right away.” While waiting for help, inform family members so they can bring necessary items to the hospital. Medical sources further explain why this is essential: when a person stands, amniotic fluid drains much more quickly, increasing the risk of umbilical cord prolapse — a critical emergency for the fetus. Therefore, lying down and elevating the hips is crucial; a left-side lying position is ideal. - Evidence grade: B - Notes: The three main signs of impending labor are regular contractions, vaginal bleeding, and water breaking. With the first two, you can still prepare calmly, but water breaking demands immediate action: lie down and call for help. Common mistakes include showering, squatting on the toilet, or driving yourself to the hospital. Be sure to note the exact time water broke and its color; tell the doctor if it appears yellow-green or contains meconium, as this indicates fetal distress and oxygen deprivation. If you also experience regular contractions, a marked drop in fetal movement, fever, or chills, emphasize that this is a true emergency. - Sources: Beijing Municipal Health Commission. Weekly first aid topic: What should expectant mothers do if their amniotic fluid breaks prematurely? ; Beijing Shunyi District Maternal and Child Health Hospital. What should I do if my water breaks at home in late pregnancy? **Original text (Chinese):** ### 8. 破水了就地平躺、垫高臀部、打 120，不要走动也不要洗澡 - 成本：不花钱 - 说人话：破水了不是慢慢收拾东西再出发。正确做法是就地躺下、把屁股垫高、打 120。站着走动，羊水流得更快，脐带可能跟着被冲下来。那是能要孩子命的急症。 - 收益：北京市卫生健康委员会给的处置办法：发现破水后「马上找个地方平躺下来，防止羊水流出来」「不要随意走动」，并且「立即拨打 120 急救电话」。等车的时候通知家里人带东西到医院会合。医疗机构的科普进一步说明了为什么：人站着的时候羊水流失更快，胎儿的脐带可能跟着掉出来，这叫脐带脱垂，是危及胎儿的急症。所以要躺下，把臀部垫高，可以取左侧卧位 - 证据等级：B - 来源：北京市卫生健康委员会. 每周急救话题：准妈妈羊水早破怎样办？ ；北京市顺义区妇幼保健院. 孕晚期在家破水怎么办？ - 备注：快生的三个征兆是规律宫缩、见红、破水。前两个都可以从容收拾东西，破水是唯一一个「当场躺下叫车」的。破水后洗澡、蹲厕所、自己开车，都是典型的错误做法。记下破水的时间和羊水的颜色，告诉医生。羊水发黄绿色，或者带着胎粪颗粒，提示胎儿窘迫（胎儿在子宫里缺氧）。同时还有规律宫缩、胎动明显减少、发热打寒战的，更要跟医生强调这是急诊 **Evidence:** B. The three main signs of impending labor are regular contractions, vaginal bleeding, and water breaking. With the first two, you can still prepare calmly, but water breaking demands immediate action: lie down and call for help. Common mistakes include showering, squatting on the toilet, or driving yourself to the hospital. Be sure to note the exact time water broke and its color; tell the doctor if it appears yellow-green or contains meconium, as this indicates fetal distress and oxygen deprivation. If you also experience regular contractions, a marked drop in fetal movement, fever, or chills, emphasize that this is a true emergency. **Source summary:** If your water breaks, there’s no time to calmly gather your things and head out. The right thing to do is lie down right where you are, raise your hips, and call 120 immediately. Walking around while standing up causes amniotic fluid to leak even faster, and the umbilical cord can be pulled out along with it. This is a life-threatening emergency for the baby. **Low-ROI detour:** Move “If your water breaks, lie down flat, elevate your hips, and call 120 — don’t walk around or take a shower” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If your water breaks, there’s no time to calmly gather your things and head out. The right thing to do is lie down right where you are, raise your hips, and call 120 immediately. Walking around while standing up causes amniotic fluid to leak even faster, and the umbilical cord can be pulled out along with it. This is a life-threatening emergency for the baby.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [北京市卫生健康委员会. 每周急救话题：准妈妈羊水早破怎样办？](https://wjw.beijing.gov.cn/bmfw_20143/jkzs/jzjj/202001/t20200115_1575632.html); [北京市顺义区妇幼保健院. 孕晚期在家破水怎么办？](https://www.bch-syfy.cn/Html/News/Articles/9453.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/27-%E6%80%80%E5%AD%95%E5%92%8C%E7%94%9F%E4%BA%A7.md --- ### 27-009 — Ask for labor analgesia — it does not raise the risk of C-section Original title: 想要无痛分娩就直接说，它不增加剖宫产的风险 **Source text (English):** ### 9. Ask for labor analgesia — it does not raise the risk of C-section - Cost: Several hundred to over 1,000 yuan; prices vary by region. Be sure to ask the hospital and anesthesiology department in advance whether this service is available. The main hurdle is simply bringing it up yourself. - In plain terms: Labor analgesia involves injecting anesthetic into the lower back to dull the pain of childbirth. It works far better than other pain‑relief options and does not make a C-section more likely. The claim that “it causes lifelong back pain” is also unfounded. Nowadays it is offered as a separate charge, so hospitals are more willing to provide it. - Benefit: A Cochrane systematic review found that epidural analgesia is more effective than non‑epidural methods at reducing labor pain and improving maternal satisfaction. Labor analgesia uses exactly this technique. The same review states that epidural analgesia has no effect on the risk of C-section or long‑term back pain. Instrumental delivery — using tools to assist birth — shows no increased incidence in studies published after 2005. Starting in 2024, the National Healthcare Security Administration introduced separate pricing categories for “labor analgesia,” “doula‑assisted childbirth,” and “family‑member labor support,” precisely because previously there were no dedicated rates to motivate hospitals to offer these services. - Evidence grade: A - Notes: Both popular myths — “epidural analgesia causes lifelong back pain” and “it makes a C-section more likely” — lack any scientific basis. Cochrane’s comparison of epidural analgesia with other pain‑relief methods confirms it has no impact on C‑section risk or chronic back problems. Real side effects may include low blood pressure, fever, weak legs, difficulty urinating, longer first‑ and second‑stage labor, and a higher need for oxytocin. The decision to use it is yours; don’t let unfounded rumors deter you. Availability also depends on whether the hospital has an anesthesiologist on duty 24/7 — be sure to ask during prenatal visits. - Sources:Anim-Somuah M, Smyth RMD, Cyna AM, Cuthbert A (2018). Epidural versus non-epidural or no analgesia for pain management in labor. Cochrane Database of Systematic Reviews, (5), CD000331. ; National Medical Security Administration (2024). Reconstructing obstetric service price projects to help build a childbirth-friendly society. **Original text (Chinese):** ### 9. 想要无痛分娩就直接说，它不增加剖宫产的风险 - 成本：几百到一千多元，各地价格不一样。要提前问医院和麻醉科能不能做。难在得自己开口提 - 说人话：无痛分娩就是在腰上打一针麻药，把生孩子的疼压下去。它比别的止疼办法更管用，也不会让你更可能挨一刀。「打了无痛腰疼一辈子」同样没有依据。现在它有了单独的收费项目，医院也更愿意做。 - 收益：Cochrane 系统综述的结论是：硬膜外镇痛在减轻产痛、提高产妇对镇痛的满意度上，比不用硬膜外的办法更有效。无痛分娩用的就是硬膜外镇痛。同一篇还说，「硬膜外镇痛对剖宫产风险和长期腰痛没有影响」。器械助产（用器械把孩子接出来）增加的现象，在 2005 年以后的研究中已经看不到。2024 年起，国家医保局的产科类医疗服务价格项目立项指南，把「分娩镇痛」「导乐分娩」「亲情陪产」单独立了项。理由正是原先没有独立的价格项目，医院提供分娩镇痛的积极性被压低 - 证据等级：A - 来源：Anim-Somuah M, Smyth RMD, Cyna AM, Cuthbert A (2018). Epidural versus non-epidural or no analgesia for pain management in labour. Cochrane Database of Systematic Reviews, (5), CD000331. ；国家医疗保障局 (2024). 重构产科服务价格项目 助力构建生育友好型社会. - 备注：「打无痛会腰疼一辈子」和「打无痛会难产要挨刀」这两条流传最广的说法都没有依据。Cochrane 把硬膜外镇痛和别的镇痛办法放在一起汇总，结论是它对剖宫产风险和长期腰痛都没有影响。真实的副作用是这些：血压偏低、发热、腿发软、尿不出来，以及第一、第二产程变长、更可能要用缩宫素。做不做自己定，但别因为传言放弃。能不能做还要看医院有没有 24 小时在场的麻醉医生，产检的时候就问清楚 **Evidence:** A. Both popular myths — “epidural analgesia causes lifelong back pain” and “it makes a C-section more likely” — lack any scientific basis. Cochrane’s comparison of epidural analgesia with other pain‑relief methods confirms it has no impact on C‑section risk or chronic back problems. Real side effects may include low blood pressure, fever, weak legs, difficulty urinating, longer first‑ and second‑stage labor, and a higher need for oxytocin. The decision to use it is yours; don’t let unfounded rumors deter you. Availability also depends on whether the hospital has an anesthesiologist on duty 24/7 — be sure to ask during prenatal visits. **Source summary:** Labor analgesia involves injecting anesthetic into the lower back to dull the pain of childbirth. It works far better than other pain‑relief options and does not make a C-section more likely. The claim that “it causes lifelong back pain” is also unfounded. Nowadays it is offered as a separate charge, so hospitals are more willing to provide it. **Low-ROI detour:** Move “Ask for labor analgesia — it does not raise the risk of C-section” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Labor analgesia involves injecting anesthetic into the lower back to dull the pain of childbirth. It works far better than other pain‑relief options and does not make a C-section more likely. The claim that “it causes lifelong back pain” is also unfounded. Nowadays it is offered as a separate charge, so hospitals are more willing to provide it.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Anim-Somuah M, Smyth RMD, Cyna AM, Cuthbert A (2018). Epidural versus non-epidural or no analgesia for pain management in labour. Cochrane Database of Systematic Reviews, (5), CD000331.](https://doi.org/10.1002/14651858.CD000331.pub4); [国家医疗保障局 (2024). 重构产科服务价格项目 助力构建生育友好型社会.](https://www.gov.cn/zhengce/202406/content_6957553.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/27-%E6%80%80%E5%AD%95%E5%92%8C%E7%94%9F%E4%BA%A7.md --- ### 27-010 — Don’t request a C-section without medical indication, and avoid scheduling one just to pick a “lucky” date Original title: 没有医学指征就别主动要求剖宫产，也别为了挑日子开刀 **Source text (English):** ### 10. Don’t request a C-section without medical indication, and avoid scheduling one just to pick a “lucky” date - Cost: No direct cost. The real challenge is resisting pressure from family members. - In plain terms: According to the World Health Organization, once the C-section rate in a region exceeds 10%, further reductions in maternal and neonatal mortality become unlikely. When a C-section is medically necessary, it must be performed. However, opting for one solely to choose a favorable date or to avoid labor pain means undergoing a major abdominal operation for no real reason. - Benefit: A 2015 WHO statement notes that when C-section rates rise to roughly 10% in a population, maternal and neonatal deaths decline. Beyond that threshold, there is no evidence of additional mortality benefits. WHO also stresses that every effort should be made to provide C-sections to women who truly need them, rather than aiming for a specific percentage target. - Evidence grade: A - Notes: This guidance does not oppose C-sections. When medically warranted, they are life-saving procedures and should be performed without hesitation. What it discourages is undergoing a C-section when there is no medical need—such as to avoid labor pain, to pick an auspicious date, or to influence a child’s future age for school enrollment. The trade-offs are significant: C-sections are major abdominal surgeries with slower recovery times, and they increase risks of placenta previa, placenta accreta, and uterine rupture in subsequent pregnancies—factors that may affect a woman’s decision to have more children. - Sources:World Health Organization (2015). WHO Statement on Caesarean Section Rates (WHO/RHR/15.02). **Original text (Chinese):** ### 10. 没有医学指征就别主动要求剖宫产，也别为了挑日子开刀 - 成本：不花钱。难在顶住家里人的说法 - 说人话：世界卫生组织的说法是，一个地方的剖宫产比例超过 10% 以后，母亲和新生儿的死亡就不再继续下降。该剖的一定要剖。为了挑日子、怕疼去剖，只是白挨一次腹部大手术。 - 收益：世界卫生组织 2015 年的声明：一个人群里的剖宫产率上升到约 10% 时，孕产妇和新生儿的死亡数会下降。超过 10% 之后，没有证据显示死亡率还能进一步改善。世界卫生组织同时强调，应当尽一切努力，为有需要的产妇提供剖宫产，而不是为了凑某个特定的比率 - 证据等级：A - 来源：World Health Organization (2015). WHO Statement on Caesarean Section Rates（WHO/RHR/15.02）. - 备注：医学上确实需要的时候，剖宫产是救命手术，该做就做，别硬扛。要避免的是医学上并不需要还去开刀，比如怕疼、挑吉时、算孩子上学的年龄。剖宫产是腹部大手术，恢复更慢，下一胎出现前置胎盘、胎盘植入和子宫破裂的风险更高。这直接影响你还想不想生第二个 **Evidence:** A. This guidance does not oppose C-sections. When medically warranted, they are life-saving procedures and should be performed without hesitation. What it discourages is undergoing a C-section when there is no medical need—such as to avoid labor pain, to pick an auspicious date, or to influence a child’s future age for school enrollment. The trade-offs are significant: C-sections are major abdominal surgeries with slower recovery times, and they increase risks of placenta previa, placenta accreta, and uterine rupture in subsequent pregnancies—factors that may affect a woman’s decision to have more children. **Source summary:** According to the World Health Organization, once the C-section rate in a region exceeds 10%, further reductions in maternal and neonatal mortality become unlikely. When a C-section is medically necessary, it must be performed. However, opting for one solely to choose a favorable date or to avoid labor pain means undergoing a major abdominal operation for no real reason. **Low-ROI detour:** Move “Don’t request a C-section without medical indication, and avoid scheduling one just to pick a “lucky” date” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “According to the World Health Organization, once the C-section rate in a region exceeds 10%, further reductions in maternal and neonatal mortality become unlikely. When a C-section is medically necessary, it must be performed. However, opting for one solely to choose a favorable date or to avoid labor pain means undergoing a major abdominal operation for no real reason.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [World Health Organization (2015). WHO Statement on Caesarean Section Rates（WHO/RHR/15.02）.](https://www.who.int/publications/i/item/WHO-RHR-15.02) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/27-%E6%80%80%E5%AD%95%E5%92%8C%E7%94%9F%E4%BA%A7.md --- ### 27-011 — Check your yibao enrollment status before getting pregnant — even unemployed spouses can claim maternity medical expenses Original title: 怀孕前就确认生育保险的参保状态，未就业的配偶也能报生育医疗费用 **Source text (English):** ### 11. Check your yibao enrollment status before getting pregnant — even unemployed spouses can claim maternity medical expenses - Cost: Zero cost. Just call the social insurance or medical insurance hotline once. - In plain terms: If your employer pays into yibao, both maternity medical costs and maternity leave benefits come out of that fund. Even if your spouse isn’t employed, they can also claim maternity medical expenses. You must confirm beforehand whether you’ve met the minimum enrollment period and whether you need to register in advance for childbirth outside your local area — these details cannot be fixed later. - Benefit: Article 54 of the Social Insurance Law states that employers who pay yibao premiums provide their employees with full maternity benefits. Unemployed spouses of these employees are also entitled to maternity medical coverage under national regulations, with funds drawn from the yibao pool. These benefits fall into two categories: maternity medical expenses (costs directly related to childbirth) and maternity allowances (payments received during maternity leave). Article 56 further specifies three scenarios qualifying for allowances: childbirth, family planning procedures, and other legally defined situations. Allowances are calculated based on the employer’s prior year’s average monthly payroll, not individual employee wages. - Evidence grade: A - Notes: Two critical points require advance verification since retroactive adjustments are impossible. First, confirm you’ve satisfied the minimum continuous enrollment period required by local regulations; otherwise eligibility is denied. Second, if planning childbirth outside your enrollment area, verify whether pre-registration is mandatory — failure to do so may force you to pay upfront and file manual claims later, or even forfeit coverage entirely. Detailed calculations for maternity leave duration and allowances are outlined in Section 18.2. - Sources: Standing Committee of the National People's Congress (2010). Social Insurance Law of China (Articles 54, 56). Reprinted from Guangdong Provincial Taxation Bureau, China) **Original text (Chinese):** ### 11. 怀孕前就确认生育保险的参保状态，未就业的配偶也能报生育医疗费用 - 成本：不花钱。打一次社保或者医保的咨询电话 - 说人话：单位交了生育保险，生孩子的医疗费和产假期间的津贴都从这笔基金里出。配偶没工作的，医疗费这一块也能报。参保月数够不够、在外地生要不要先备案，都得提前问，事后补不了。 - 收益：《社会保险法》第五十四条：用人单位已经缴纳生育保险费的，其职工享受生育保险待遇。职工没有工作的配偶，按照国家规定享受生育医疗费用待遇，所需资金从生育保险基金中支付。说白了，单位交了生育保险，职工本人能享受待遇，职工那位没工作的配偶生孩子的医疗费，也能从这笔基金里出。生育保险待遇分两块：一块是生育医疗费用，就是生孩子这件事本身的医疗费；另一块是生育津贴，就是产假期间发给你的那笔钱。第五十六条列明了能领生育津贴的三种情形：女职工生育享受产假、享受计划生育手术休假、法律法规规定的其他情形。生育津贴「按照职工所在用人单位上年度职工月平均工资计发」，算的是你所在单位去年的职工月平均工资，不是你自己的工资 - 证据等级：A - 来源：全国人大常委会 (2010). 中华人民共和国社会保险法（第五十四、五十六条）. （国家税务总局广东省税务局转载） - 备注：两件事要提前问清楚，因为事后补不了。一是连续参保的月数够不够：各地都定了最低月数，不够就享受不了。二是不在参保地生的，要不要先办异地生育备案：没备案的可能只能自己先垫钱，回来再手工报销，甚至报不了。产假天数和生育津贴怎么算见第 18 节第 2 条 **Evidence:** A. Two critical points require advance verification since retroactive adjustments are impossible. First, confirm you’ve satisfied the minimum continuous enrollment period required by local regulations; otherwise eligibility is denied. Second, if planning childbirth outside your enrollment area, verify whether pre-registration is mandatory — failure to do so may force you to pay upfront and file manual claims later, or even forfeit coverage entirely. Detailed calculations for maternity leave duration and allowances are outlined in Section 18.2. **Source summary:** If your employer pays into yibao, both maternity medical costs and maternity leave benefits come out of that fund. Even if your spouse isn’t employed, they can also claim maternity medical expenses. You must confirm beforehand whether you’ve met the minimum enrollment period and whether you need to register in advance for childbirth outside your local area — these details cannot be fixed later. **Low-ROI detour:** Move “Check your yibao enrollment status before getting pregnant — even unemployed spouses can claim maternity medical expenses” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If your employer pays into yibao, both maternity medical costs and maternity leave benefits come out of that fund. Even if your spouse isn’t employed, they can also claim maternity medical expenses. You must confirm beforehand whether you’ve met the minimum enrollment period and whether you need to register in advance for childbirth outside your local area — these details cannot be fixed later.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 18-002 **Source links:** [全国人大常委会 (2010). 中华人民共和国社会保险法（第五十四、五十六条）.](https://guangdong.chinatax.gov.cn/gdsw/qysw_gkwj/2020-02/12/content_8e8c485d0db34b989531f3ba57cec5a9.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/27-%E6%80%80%E5%AD%95%E5%92%8C%E7%94%9F%E4%BA%A7.md --- ### 27-012 — Get the “Medical Certificate of Birth” sorted out before discharge; decide on the baby’s name early and avoid typos. Original title: 出院前把《出生医学证明》办掉，名字提前想好、别写错字 **Source text (English):** ### 12. Get the “Medical Certificate of Birth” sorted out before discharge; decide on the baby’s name early and avoid typos. - Cost: No cost at all. It can be arranged effortlessly while completing discharge procedures. - In plain terms: This certificate is a prerequisite for registering the child’s hukou, enrolling in yibao (basic medical insurance), and sending the child to school. Only the medical institution where the delivery took place can issue it for the first time. If you try to obtain it after discharge, you’ll have to follow a completely different process and submit extra documentation. Also, make sure the characters you pick for the baby’s name can be entered into the household registration system without any issues. - Benefit: Article 23 of the Maternal and Infant Health Care Law stipulates that medical institutions and home birth attendants must issue the standardized Medical Certificate of Birth for newborns as required by the State Council’s health administrative department. This certificate is a mandatory prerequisite for all subsequent procedures: registering hukou, signing up for medical insurance, applying for a health insurance card, and enrolling in preschool or school. The initial issuance can only be handled by the delivery hospital. Any later applications require a separate process and additional supporting documents. - Evidence grade: A - Notes: Before filling out the form, double-check every character in the parents’ names, their ID numbers, and the baby’s name. The characters chosen for the name must be compatible with the household registration system — using rare or uncommon characters can lead to endless complications down the line. Both name changes and certificate reissues involve reissuance procedures, which are far more expensive than simply verifying the details at the time of application. Once you receive the certificate, store it separately from other important documents: it holds the same legal weight as your household register and ID card. - Sources: Standing Committee of the National People's Congress (1994, revised in 2017). Maternal and Infant Health Care Law of the People's Republic of China (Article 23). **Original text (Chinese):** ### 12. 出院前把《出生医学证明》办掉，名字提前想好、别写错字 - 成本：不花钱。办出院手续的时候顺手就办了 - 说人话：这张证是上户口、参保、上学的前置件，而且只有接生的那家机构能第一次开。出了院再回头补，要另走一套流程、多交材料。名字里的字，先确认户籍系统打得出来。 - 收益：《母婴保健法》第二十三条：医疗保健机构和从事家庭接生的人员，按照国务院卫生行政部门的规定，出具统一制发的新生儿出生医学证明。这张证是后面所有事的前置条件：上户口、参保、办医保卡、入园入学都要它。而且第一次签发只能由接生的机构办。出了院再回头补办，要走另一套流程，还需要额外的证明材料 - 证据等级：A - 来源：全国人大常委会 (1994, 2017 修正). 中华人民共和国母婴保健法（第二十三条）. - 备注：填之前把父母姓名、身份证号和孩子姓名逐字核对一遍。姓名用字要能在户籍系统里打得出来，生僻字以后办事会很麻烦。改名和改证都要走补发或者换发，比当场核对麻烦得多。证拿到手就单独收好，和户口本、身份证一样要紧 **Evidence:** A. Before filling out the form, double-check every character in the parents’ names, their ID numbers, and the baby’s name. The characters chosen for the name must be compatible with the household registration system — using rare or uncommon characters can lead to endless complications down the line. Both name changes and certificate reissues involve reissuance procedures, which are far more expensive than simply verifying the details at the time of application. Once you receive the certificate, store it separately from other important documents: it holds the same legal weight as your household register and ID card. **Source summary:** This certificate is a prerequisite for registering the child’s hukou, enrolling in yibao (basic medical insurance), and sending the child to school. Only the medical institution where the delivery took place can issue it for the first time. If you try to obtain it after discharge, you’ll have to follow a completely different process and submit extra documentation. Also, make sure the characters you pick for the baby’s name can be entered into the household registration system without any issues. **Low-ROI detour:** Move “Get the “Medical Certificate of Birth” sorted out before discharge; decide on the baby’s name early and avoid typos.” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “This certificate is a prerequisite for registering the child’s hukou, enrolling in yibao (basic medical insurance), and sending the child to school. Only the medical institution where the delivery took place can issue it for the first time. If you try to obtain it after discharge, you’ll have to follow a completely different process and submit extra documentation. Also, make sure the characters you pick for the baby’s name can be entered into the household registration system without any issues.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大常委会 (1994, 2017 修正). 中华人民共和国母婴保健法（第二十三条）.](https://www.gov.cn/guoqing/2021-10/29/content_5647619.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/27-%E6%80%80%E5%AD%95%E5%92%8C%E7%94%9F%E4%BA%A7.md --- ### 27-013 — Don’t skip newborn heel‑prick and hearing tests Original title: 新生儿足跟血筛查和听力筛查都别拒绝 **Source text (English):** ### 13. Don’t skip newborn heel‑prick and hearing tests - Cost: In most areas these tests are free; otherwise they cost only a few dozen yuan. Some extra screening items may require out‑of‑pocket payment. - In plain terms: A single heel‑prick blood test and one hearing test can detect hypothyroidism, phenylketonuria, and hearing loss even when the baby appears perfectly healthy. By the time symptoms become obvious, any intellectual damage is already irreversible. - Benefit: Article 3 of the “Administrative Measures for Newborn Disease Screening” lists congenital hypothyroidism, phenylketonuria, other inherited metabolic disorders, and hearing impairment as nationally mandated screening targets. All of these conditions show no outward signs early on; once symptoms appear, lasting intellectual harm has already occurred. Early detection and prompt treatment—such as thyroid hormone replacement, special formula milk, hearing aids, or cochlear implants—yield excellent outcomes. Article 10 further stipulates that any positive screening result must be promptly communicated to parents for confirmatory diagnosis. - Evidence grade: A - Notes: Article 11 requires that before screening, parents be fully informed of the tests, eligibility criteria, procedures, sensitivity rates, and associated costs, and must give written consent. Consequently, you’ll receive an informed‑consent form. Carefully review which conditions are covered by the state program and which extra items incur personal fees. A positive initial result does not mean a definitive diagnosis; most infants are cleared after a single follow‑up test, so there’s no need to panic at this stage. If a newborn fails the initial hearing screen, follow the instructions for a repeat test—don’t assume “if the baby seems to hear, it’s fine.” - Sources: Ministry of Health (2009). Measures for the Management of Newborn Disease Screening (Ministry of Health Order No. 64, Articles 3, 10, and 11). **Original text (Chinese):** ### 13. 新生儿足跟血筛查和听力筛查都别拒绝 - 成本：多数地区免费，或者几十元。有些扩展项目要自己掏钱。孩子出生后扎一次足跟 - 说人话：扎一次足跟血、做一次听力测试，能在孩子看起来完全正常的时候，查出甲减、苯丙酮尿症和听力障碍。等症状显出来，智力上的损害已经补不回来了。 - 收益：《新生儿疾病筛查管理办法》第三条：「全国新生儿疾病筛查病种包括先天性甲状腺功能减低症、苯丙酮尿症等新生儿遗传代谢病和听力障碍。」这两类病有个共同点：早期完全看不出异常，等到症状明显的时候，智力损害已经不可逆了。而早发现早干预效果很好，办法是补充甲状腺素、喝特殊配方奶、戴助听器或者装人工耳蜗。第十条规定，筛查结果是阳性的，机构应当及时通知监护人去确诊 - 证据等级：A - 来源：卫生部 (2009). 新生儿疾病筛查管理办法（卫生部令第 64 号，第三、十、十一条）. - 备注：办法第十一条要求，筛查前要把项目、条件、方式、灵敏度（能查出多少）和费用如实告诉监护人，并签字同意。所以你会拿到一张知情同意书。签之前看清楚：哪些是国家规定的病种，哪些是自费的加项。初筛阳性不等于确诊，绝大多数复查一次就排除了，别在这一步先崩溃。听力初筛没过的要按通知去复筛，别自己判断「孩子听得见就算了」 **Evidence:** A. Article 11 requires that before screening, parents be fully informed of the tests, eligibility criteria, procedures, sensitivity rates, and associated costs, and must give written consent. Consequently, you’ll receive an informed‑consent form. Carefully review which conditions are covered by the state program and which extra items incur personal fees. A positive initial result does not mean a definitive diagnosis; most infants are cleared after a single follow‑up test, so there’s no need to panic at this stage. If a newborn fails the initial hearing screen, follow the instructions for a repeat test—don’t assume “if the baby seems to hear, it’s fine.” **Source summary:** A single heel‑prick blood test and one hearing test can detect hypothyroidism, phenylketonuria, and hearing loss even when the baby appears perfectly healthy. By the time symptoms become obvious, any intellectual damage is already irreversible. **Low-ROI detour:** Move “Don’t skip newborn heel‑prick and hearing tests” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “A single heel‑prick blood test and one hearing test can detect hypothyroidism, phenylketonuria, and hearing loss even when the baby appears perfectly healthy. By the time symptoms become obvious, any intellectual damage is already irreversible.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [卫生部 (2009). 新生儿疾病筛查管理办法（卫生部令第 64 号，第三、十、十一条）.](http://www.gov.cn/gongbao/content/2009/content_1371363.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/27-%E6%80%80%E5%AD%95%E5%92%8C%E7%94%9F%E4%BA%A7.md --- ### 27-014 — Enroll your newborn in yibao right after getting the birth certificate — don’t wait until household registration is complete Original title: 拿到出生医学证明就给孩子办居民医保，别等落完户 **Source text (English):** ### 14. Enroll your newborn in yibao right after getting the birth certificate — don’t wait until household registration is complete - Cost: You pay the yibao premium just once a year; it usually costs a few hundred yuan. - In plain terms: As soon as you receive the birth certificate, you can enroll your baby in yibao online — no need to wait for household registration. Once enrolled, most hospitalization costs can be reimbursed right at discharge. Newborn hospital bills can be quite high, so having yibao makes a big difference. - Benefit: According to the Chinese government website in 2024, “Newborns can enroll in yibao online using their birth certificate alone; household registration is not required first.” It also states that “after discharge, newborns can get medical expenses reimbursed immediately.” Previously, families had to complete household registration first, pay all hospital costs out of pocket, and then apply for reimbursement. The average processing time for enrollment has also dropped from 28.7 working days at the start of the year to just 6.4 working days now. - Evidence grade: A - Notes: Premature birth, phototherapy for jaundice, and neonatal pneumonia are common reasons newborns end up in the hospital — often resulting in bills of tens of thousands of yuan. Having yibao versus not having it makes a huge difference in such cases. Local rules vary regarding how many days after birth a child must be enrolled to qualify for coverage starting from birth; always check with your local medical insurance office for exact details. Before discharge, calling 12393 is the easiest way to get clear answers. - Sources: Chinese Government Network (2024). Regular policy briefing of the State Council of China on improving the long-term mechanism for basic medical insurance participation. **Original text (Chinese):** ### 14. 拿到出生医学证明就给孩子办居民医保，别等落完户 - 成本：一年交一次居民医保保费，几百元 - 说人话：拿到出生证就能在网上给孩子参保，不用等落户。参上了，出院时的住院费当场就能报。新生儿的住院费不低，参保和没参保差别很大。 - 收益：中国政府网 2024 年的口径：「新生儿凭出生医学证明就可以在线上参保」，不必先落户。「新生儿出院以后就能够直接报销医药费用」。以前的做法是落了户才能参保，住院费得先全额垫付，再回头报销。参保缴费的平均办理时长，也从年初的 28.7 个工作日压减到 6.4 个工作日 - 证据等级：A - 来源：中国政府网 (2024). 健全基本医疗保险参保长效机制国务院政策例行吹风会. - 备注：早产、黄疸照蓝光、新生儿肺炎，这些是新生儿住院的常见原因，动辄上万元，参保和不参保差别很大。各地对「出生后多少天内参保，可以从出生那天起享受待遇」的规定不完全一样。具体怎么执行，以当地医保部门说的为准。出院前打 12393 问一句最省事 **Evidence:** A. Premature birth, phototherapy for jaundice, and neonatal pneumonia are common reasons newborns end up in the hospital — often resulting in bills of tens of thousands of yuan. Having yibao versus not having it makes a huge difference in such cases. Local rules vary regarding how many days after birth a child must be enrolled to qualify for coverage starting from birth; always check with your local medical insurance office for exact details. Before discharge, calling 12393 is the easiest way to get clear answers. **Source summary:** As soon as you receive the birth certificate, you can enroll your baby in yibao online — no need to wait for household registration. Once enrolled, most hospitalization costs can be reimbursed right at discharge. Newborn hospital bills can be quite high, so having yibao makes a big difference. **Low-ROI detour:** Move “Enroll your newborn in yibao right after getting the birth certificate — don’t wait until household registration is complete” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “As soon as you receive the birth certificate, you can enroll your baby in yibao online — no need to wait for household registration. Once enrolled, most hospitalization costs can be reimbursed right at discharge. Newborn hospital bills can be quite high, so having yibao makes a big difference.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [中国政府网 (2024). 健全基本医疗保险参保长效机制国务院政策例行吹风会.](https://www.gov.cn/zhengce/202409/content_6973567.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/27-%E6%80%80%E5%AD%95%E5%92%8C%E7%94%9F%E4%BA%A7.md --- ### 27-015 — Registering a newborn’s birth at a police station within one month Original title: 孩子出生后一个月以内去派出所申报出生登记 **Source text (English):** ### 15. Registering a newborn’s birth at a police station within one month - Cost: No cost involved; just a single trip to the police station’s hukou office. - In plain terms: The law sets a strict one‑month deadline — it’s not a suggestion that you can ignore when convenient. Completing the hukou registration is a prerequisite for vaccinations, preschool enrollment, school admission, and obtaining an ID card. The longer you wait, the more additional documents you’ll need to provide. - Benefit: Article 7 of the *Regulations on Hukou Registration* states: “Within one month after a baby’s birth, the head of household, relatives, guardians, or neighbors must report the birth to the local hukou registration authority.” This is a legal requirement, not a mere recommendation. Securing hukou is essential for all subsequent steps: vaccinations, preschool and school entry, and ID issuance. Delaying registration inevitably leads to a heavier paperwork burden. - Evidence grade: A - Notes: Bring the following documents: the medical birth certificate, both parents’ ID cards and hukou books, and the marriage certificate. You may choose to register the child under either parent’s hukou, but policies differ between locations, affecting school districts and insurance eligibility. Make this decision before you go, as later changes can be cumbersome. Unmarried parents may also register their newborn without any restrictions. - Sources:State Council of China (1958). Household Registration Regulations of the People's Republic of China (Article 7). (Reprinted by the People's Government of Guangdong Province) **Original text (Chinese):** ### 15. 孩子出生后一个月以内去派出所申报出生登记 - 成本：不花钱。跑一趟派出所的户籍窗口 - 说人话：法律给的是一个月，不是「有空再说」。落户卡着后面的打疫苗、入园、入学和办身份证。越往后拖，要补的材料越多。 - 收益：《户口登记条例》第七条：「婴儿出生后一个月以内，由户主、亲属、抚养人或者邻居向婴儿常住地户口登记机关申报出生登记。」这是法律定的时限，不是建议。落户是后面这些事的前置条件：打疫苗、入园、入学、办身份证。越往后拖，需要补的材料越多 - 证据等级：A - 来源：国务院 (1958). 中华人民共和国户口登记条例（第七条）. （广东省人民政府转载） - 备注：带齐这些：出生医学证明、父母双方的身份证和户口本、结婚证。跟父亲落户还是跟母亲落户可以自己选，但两个地方的政策不一样，学区和参保地都受影响。去之前想清楚，改起来麻烦。没结婚生的孩子，同样可以申报出生登记 **Evidence:** A. Bring the following documents: the medical birth certificate, both parents’ ID cards and hukou books, and the marriage certificate. You may choose to register the child under either parent’s hukou, but policies differ between locations, affecting school districts and insurance eligibility. Make this decision before you go, as later changes can be cumbersome. Unmarried parents may also register their newborn without any restrictions. **Source summary:** The law sets a strict one‑month deadline — it’s not a suggestion that you can ignore when convenient. Completing the hukou registration is a prerequisite for vaccinations, preschool enrollment, school admission, and obtaining an ID card. The longer you wait, the more additional documents you’ll need to provide. **Low-ROI detour:** Move “Registering a newborn’s birth at a police station within one month” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The law sets a strict one‑month deadline — it’s not a suggestion that you can ignore when convenient. Completing the hukou registration is a prerequisite for vaccinations, preschool enrollment, school admission, and obtaining an ID card. The longer you wait, the more additional documents you’ll need to provide.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国务院 (1958). 中华人民共和国户口登记条例（第七条）.](http://www.gd.gov.cn/zwgk/wjk/zcfgk/content/post_2531969.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/27-%E6%80%80%E5%AD%95%E5%92%8C%E7%94%9F%E4%BA%A7.md --- ### 27-016 — Don’t skip that 42-day postpartum checkup — it also screens for postpartum depression Original title: 产后 42 天那次复查别跳过，它同时是产后抑郁的筛查 **Source text (English):** ### 16. Don’t skip that 42-day postpartum checkup — it also screens for postpartum depression - Cost: It’s free; it’s part of basic public health services. It takes half a day. The hard part is that right after childbirth you often feel too lazy to go. - In plain terms: This checkup costs nothing and includes a complete blood count, vaginal discharge test, plus a screening for postpartum depression. Serious problems can arise at any time during the first year after birth, so don’t assume you’re out of danger just because the postpartum period is over. - Benefit: According to the “National Standards for Basic Public Health Services (3rd Edition),” postpartum care requires one home visit and one health checkup at 42 days. Local service lists confirm this visit includes lab tests (blood count, vaginal discharge) and a postpartum depression screening. Severe complications may appear throughout the first year. Items on the “Go to the hospital immediately” list in Section 7 — such as “thoughts of harming oneself or the baby,” “abnormal vaginal bleeding or discharge,” or “severe swelling/pain in one limb” — all fall under postpartum risks. - Evidence grade: A - Notes: Postpartum depression isn’t a sign of weakness or something that can be fixed by family telling you to “cheer up.” There are specific screening questionnaires and treatments available, and recovery is possible. Handling suicidal thoughts is covered in Section 1. Legal options if caring for a newborn proves impossible are outlined in Section 9, Item 20. This checkup also evaluates wound healing, uterine recovery, pelvic floor function, and discusses contraception — remember, the absence of menstruation after childbirth doesn’t mean pregnancy is impossible. - Sources: National Health and Family Planning Commission (2017). National Basic Public Health Service Standards (Third Edition). ; Jingjiang Municipal People's Government. National Basic Public Health Service Project - Maternal Health Management Service (Local service list is public). **Original text (Chinese):** ### 16. 产后 42 天那次复查别跳过，它同时是产后抑郁的筛查 - 成本：不花钱，属于基本公共卫生服务。占半天时间。难在刚出月子懒得动 - 说人话：这次复查不花钱，含血常规、白带常规，还包含一次产后抑郁筛查。产后一年内都可能出大问题，别觉得出了月子就安全了。 - 收益：《国家基本公共卫生服务规范（第三版）》的孕产妇健康管理里，产后有 1 次产后访视和 1 次产后 42 天健康检查。地方公开的服务清单里，这一次含化验（血常规、白带常规）和 1 次产后抑郁筛查。产后一年内都可能出现严重并发症。第 7 条那张「立刻去医院」的清单里，「有伤害自己或伤害孩子的念头」「产后阴道出血或异常分泌物」「一侧肢体严重肿痛」都属于产后 - 证据等级：A - 来源：国家卫生计生委 (2017). 国家基本公共卫生服务规范（第三版）. ；靖江市人民政府. 国家基本公共卫生服务项目——孕产妇健康管理服务（地方服务清单公开）. - 备注：产后抑郁不是矫情，靠家里人劝一句「想开点」也解决不了。它有专门的筛查问卷，有治疗，可以恢复。有自杀念头时的处置见第 1 节。孩子生下来确实养不了时的合法出路见第 9 节第 20 条。这次复查还会看伤口长得怎么样、子宫恢复得怎么样、盆底功能好不好。避孕方案也在这次谈：产后不来月经，不等于不会怀孕 **Evidence:** A. Postpartum depression isn’t a sign of weakness or something that can be fixed by family telling you to “cheer up.” There are specific screening questionnaires and treatments available, and recovery is possible. Handling suicidal thoughts is covered in Section 1. Legal options if caring for a newborn proves impossible are outlined in Section 9, Item 20. This checkup also evaluates wound healing, uterine recovery, pelvic floor function, and discusses contraception — remember, the absence of menstruation after childbirth doesn’t mean pregnancy is impossible. **Source summary:** This checkup costs nothing and includes a complete blood count, vaginal discharge test, plus a screening for postpartum depression. Serious problems can arise at any time during the first year after birth, so don’t assume you’re out of danger just because the postpartum period is over. **Low-ROI detour:** Move “Don’t skip that 42-day postpartum checkup — it also screens for postpartum depression” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “This checkup costs nothing and includes a complete blood count, vaginal discharge test, plus a screening for postpartum depression. Serious problems can arise at any time during the first year after birth, so don’t assume you’re out of danger just because the postpartum period is over.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 09-020; chapter:01 **Source links:** [国家卫生计生委 (2017). 国家基本公共卫生服务规范（第三版）.](https://www.nhc.gov.cn/ewebeditor/uploadfile/2017/04/20170417104506514.pdf); [靖江市人民政府. 国家基本公共卫生服务项目——孕产妇健康管理服务（地方服务清单公开）.](https://www.jingjiang.gov.cn/xxgk/zdlyxxgk/wsjk/art/2023/art_383017a2e7794892bc772bfbe042f379.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/27-%E6%80%80%E5%AD%95%E5%92%8C%E7%94%9F%E4%BA%A7.md --- ### 27-017 — During pregnancy, you do not need to rehome a cat; delegate litter cleaning and prevent infection through food and soil hygiene Original title: 怀孕了不用把猫送走，猫砂换别人每天铲，肉要做熟、碰土戴手套 **Source text (English):** ### 17. During pregnancy, you do not need to rehome a cat; delegate litter cleaning and prevent infection through food and soil hygiene - Cost: Delegating litter cleaning costs nothing; disposable gloves are inexpensive if no one else can do it. - In plain terms: The cited studies did not find that owning a cat itself raises toxoplasmosis risk. Undercooked meat and contaminated soil were more relevant exposures; pregnancy can make first infection serious. - Applicability and limits: Follow prenatal-care guidance. The source recommends daily litter changes, handwashing, thoroughly cooked meat, and asking a clinician about testing or individual concerns. - Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below. **Original text (Chinese):** ### 17. 怀孕了不用把猫送走，猫砂换别人每天铲，肉要做熟、碰土戴手套 - 成本：不花钱。猫砂交给家里人每天铲。只能自己铲的，买一盒一次性手套。难在吃肉要全熟，半生的牛排、羊肉都不能吃 - 说人话：弓形虫是一种寄生虫。怀孕时第一次染上，可能流产，孩子也可能眼睛和脑子受损。家里养猫并不让人更容易染上，猫不用送走。更要防的是吃没熟透的肉、碰土不洗手，猫砂换别人每天铲就行。 - 收益：美国疾病控制与预防中心说，怀孕前不久或怀孕时第一次感染弓形虫，会传给胎儿。多数被感染的孩子出生时没有症状，长大后可能失明或智力残疾。少数孩子出生时就有严重的眼睛或脑损伤。英国国家医疗服务体系（NHS）说，孕期感染可能导致流产。法国里昂的弓形虫检测中心统计了 603 名孕期确诊感染的孕妇，多数用了抗寄生虫药。传给胎儿的总比例是 29%（95% CI 25 至 33，可信范围）。孕 13 周感染的约 6% 传给胎儿，孕 36 周感染的约 72%。越早感染，孩子越容易出症状。孕 24 到 30 周感染的，孩子早早出现症状的风险最高，约 10%。欧洲六个城市比较了孕期新感染和没感染的孕妇。家里养猫 OR 1.0（95% CI 0.7 至 1.5），没有差别。自己清猫砂盆 OR 1.3（95% CI 0.8 至 2.1），差别可能只是偶然。吃没熟透的羊肉 OR 3.13（95% CI 1.4 至 7.2），风险约是不吃的 3 倍。碰土 OR 1.81（95% CI 1.2 至 2.7），高约八成。各城市有 30% 到 63% 的感染能算到没熟透或腌制的肉上，6% 到 17% 算到碰土上。美国疾病控制与预防中心给孕妇的做法：能让别人换猫砂就让别人换。没人换就戴一次性手套，换完用肥皂和水洗手。猫砂每天换，因为猫粪里的弓形虫要过 1 到 5 天才会传染人。孕期别新养猫，别收养或摸流浪猫，尤其是小猫。猫关在屋里，只喂猫粮或做熟的食物，不喂生肉。中国疾控中心的科普也说，准爸爸尽量承担清理猫砂盆，孕期做好防护可以把猫留在身边。NHS 写明，摸猫、养猫都不会染上弓形虫 - 证据等级：B - 来源：Centers for Disease Control and Prevention. Toxoplasmosis: Risk Factors. ；Centers for Disease Control and Prevention. Preventing Toxoplasmosis. ；NHS. Toxoplasmosis. ；中国疾病预防控制中心 (2025). 孕期弓形虫感染，都是「吸猫」惹的祸吗？ ；Cook AJ, Gilbert RE, Buffolano W, et al. (2000). Sources of toxoplasma infection in pregnant women: European multicentre case-control study. BMJ, 321(7254), 142-147. ；Dunn D, Wallon M, Peyron F, Petersen E, Peckham C, Gilbert R (1999). Mother-to-child transmission of toxoplasmosis: risk estimates for clinical counselling. Lancet, 353(9167), 1829-1833. - 备注：猫一般只在第一次感染后的几周里随粪便排出弓形虫。以前感染过的成年猫，再排出的可能更小。猫关在屋里、不吃生肉，被感染的机会也小。家里不养猫也照样会染上，来源是没熟透的肉、没洗净的蔬果、被猫粪污染的土和生水。所以要做的是这几样：肉做到全熟，切过生肉的刀、案板和手要洗；蔬果用流水冲洗；种花、翻土戴手套，事后洗手。NHS 还提醒别吃萨拉米、帕尔马火腿这类生腌肉，别喝没消毒的羊奶。那项欧洲研究没细问生菜和没洗的蔬菜，14% 到 49% 的感染找不到来源。要不要查弓形虫抗体，问产检医生。定 B 是因为猫和肉的风险只有一项研究的数字，而且是事后回忆的。做法来自官方机构，没有研究算过照做能少多少感染。收益定「中」凭判断，理由在核实记录里。好处落在你自己和孩子身上 **Evidence:** B. Follow prenatal-care guidance. The source recommends daily litter changes, handwashing, thoroughly cooked meat, and asking a clinician about testing or individual concerns. **Source summary:** The cited studies did not find that owning a cat itself raises toxoplasmosis risk. Undercooked meat and contaminated soil were more relevant exposures; pregnancy can make first infection serious. **Low-ROI detour:** Move “During pregnancy, you do not need to rehome a cat; delegate litter cleaning and prevent infection through food and soil hygiene” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The cited studies did not find that owning a cat itself raises toxoplasmosis risk. Undercooked meat and contaminated soil were more relevant exposures; pregnancy can make first infection serious.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Centers for Disease Control and Prevention. Toxoplasmosis: Risk Factors.](https://www.cdc.gov/toxoplasmosis/risk-factors/index.html); [Centers for Disease Control and Prevention. Preventing Toxoplasmosis.](https://www.cdc.gov/toxoplasmosis/prevention/index.html); [NHS. Toxoplasmosis.](https://www.nhs.uk/conditions/toxoplasmosis/); [中国疾病预防控制中心 (2025). 孕期弓形虫感染，都是「吸猫」惹的祸吗？](https://www.chinacdc.cn/jkkp/crb/qtcr/202501/t20250103_303681.html); [Cook AJ, Gilbert RE, Buffolano W, et al. (2000). Sources of toxoplasma infection in pregnant women: European multicentre case-control study. BMJ, 321(7254), 142-147.](https://doi.org/10.1136/bmj.321.7254.142); [Dunn D, Wallon M, Peyron F, Petersen E, Peckham C, Gilbert R (1999). Mother-to-child transmission of toxoplasmosis: risk estimates for clinical counselling. Lancet, 353(9167), 1829-1833.](https://doi.org/10.1016/s0140-6736(98)08220-8) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/27-%E6%80%80%E5%AD%95%E5%92%8C%E7%94%9F%E4%BA%A7.md --- ## 28. Appearance vs. Health Original chapter title: 别为了外形把身体搞坏 [← 回总目录](../README.md) 本节说的是「为了改变外形而对身体动手」的几种做法：饿肚子、吃药、打针、开刀。这几件事，决定多半是和别人比较之后做的，代价却全落在自己身上，而且相当一部分改不回来。 本节不评价任何人想把自己变成什么样子，那是各人自己的事。同一个目标，可以找「有处方、有资质、有复查」的，也可以「网购、美容院、自己加量」，本节只比这两种做法的风险差多少。算账主要看身体上实际出了什么事，比如失明、住院、死亡。医美那两条还涉及非法行医的刑事责任。 ### 28-001 — Do not use extreme dieting, fasting, or self-induced vomiting to control weight; if you want to lose weight, focus on exercise instead. Original title: 不要用极端节食、断食或催吐来控制体重，要减就从运动那一侧减 **Source text (English):** ### 1. Do not use extreme dieting, fasting, or self-induced vomiting to control weight; if you want to lose weight, focus on exercise instead. - Cost: No cost at all. In fact, it saves money you would otherwise spend on weight-loss products. - In plain terms: People with anorexia nervosa have a mortality rate roughly 5.9 times higher than their peers. Over a period of one year, 5.1 out of every 1,000 individuals in this group die. One in five of those who die commit suicide. The root cause of this is dieting: a three-year study of students at 44 secondary schools found that girls who engaged in severe dieting were 18 times more likely to develop eating disorders than those who did not diet. If you want to manage your weight, increase physical activity rather than cutting food intake to the point of hunger. - Benefit: This conclusion comes from a combined analysis of 36 studies that tracked a total of 166,642 person-years of data on individuals with anorexia nervosa. Their standardized mortality ratio was 5.86, meaning their mortality rate is about 5.9 times higher than that of the general population. As noted above, 5.1 deaths occur per 1,000 person-years, and roughly one-fifth of these deaths are suicides. For bulimia nervosa, the standardized mortality ratio is 1.93, and for other eating disorders it is 1.92 — both values are roughly 1.9 times higher than those of the general population. Another study conducted in 44 secondary schools in Victoria, Australia, followed 14–15-year-old students for three years, with six rounds of assessments during that time. It found that 21.8 new cases of eating disorders occurred per 1,000 person-years among girls; girls who dieted severely were 18 times more likely to develop such disorders than those who did not, while those with moderate dieting habits had an 5 times higher risk. After adjusting for prior dieting habits and existing mental health issues, factors such as BMI, physical activity levels, and gender no longer predicted the development of eating disorders. The authors concluded that for adolescents, using exercise rather than diet restriction to manage weight appears to lower the risk of developing eating disorders. - Evidence grade: A - Sources:Arcelus J et al. (2011). Mortality rates in patients with anorexia nervosa and other eating disorders. A meta-analysis of 36 studies. Arch Gen Psychiatry. ; Patton GC et al. (1999). Onset of adolescent eating disorders: population based cohort study over 3 years. BMJ. - Notes: The term “severe dieting” here refers to long-term food intake that is far below the body’s actual needs; it does not include skipping a single meal or foregoing late-night snacks. If you or someone you know exhibits symptoms such as self-induced vomiting, feelings of guilt after binge eating, or an inability to stop weighing oneself, it is recommended to seek help from a psychiatrist or a clinical psychology department at a general hospital. This is a medical condition with established treatment methods, and it is not a matter of lacking willpower. For information on the relationship between BMI and mortality, please refer to Section 2, Item 32, which discusses long-term weight ranges rather than weight-loss methods. **Original text (Chinese):** ### 1. 不要用极端节食、断食或催吐来控制体重，要减就从运动那一侧减 - 成本：不花钱。反过来还省下买减肥产品的钱。 - 说人话：神经性厌食的人，死亡概率大约是同龄人的 5.9 倍。每 1000 个人跟一年，死 5.1 个。死的人里每五个有一个是自杀。而它的入口就是节食：跟踪 44 所中学的学生三年，严重节食的女生出现进食障碍的概率是不节食的 18 倍。想控制体重就多运动，别少吃到饿。 - 收益：36 项研究合起来算。神经性厌食这一批人累计被跟踪了 166,642 人年（每人被跟踪的年数加总）。他们的标准化死亡比是 5.86，即死亡概率约为同龄人的 5.9 倍。每 1000 人年死亡 5.1 例，就是 1000 个人跟一年死 5.1 个。死的人里约 1/5 死于自杀。贪食症的标准化死亡比是 1.93，其他进食障碍是 1.92，即各约为同龄人的 1.9 倍。另一项研究在澳大利亚维多利亚州的 44 所中学做，跟踪 14–15 岁学生 3 年、同一批学生三年里前后查了 6 波。女生新发进食障碍 21.8/1000 人年，即 1000 个女生跟一年新出 21.8 例。严重节食的女生发病风险是不节食者的 18 倍，中度节食者是 5 倍。再校正既往节食与精神症状，把「以前就节食过」和「本来就有精神症状」的影响扣掉。扣掉之后，BMI（体重除以身高平方算出的胖瘦指标）、运动量和性别都不再预测新发进食障碍。作者结论是「在青少年中用运动而非限食控制体重，发生进食障碍的风险似乎更低」 - 证据等级：A - 来源：Arcelus J et al. (2011). Mortality rates in patients with anorexia nervosa and other eating disorders. A meta-analysis of 36 studies. Arch Gen Psychiatry. ；Patton GC et al. (1999). Onset of adolescent eating disorders: population based cohort study over 3 years. BMJ. - 备注：这里说的「严重节食」，指的是长期把吃的压到远低于身体需要，不是指少吃一顿或者不吃夜宵。已经出现催吐、暴食之后自责、反复称重停不下来的，去精神科或者综合医院的临床心理科看。这是有规范治疗办法的病，不是意志力的问题。BMI 与死亡率的关系见第 2 节第 32 条，那条讲长期体重区间，不讲减重手段。 **Evidence:** A. The term “severe dieting” here refers to long-term food intake that is far below the body’s actual needs; it does not include skipping a single meal or foregoing late-night snacks. If you or someone you know exhibits symptoms such as self-induced vomiting, feelings of guilt after binge eating, or an inability to stop weighing oneself, it is recommended to seek help from a psychiatrist or a clinical psychology department at a general hospital. This is a medical condition with established treatment methods, and it is not a matter of lacking willpower. For information on the relationship between BMI and mortality, please refer to Section 2, Item 32, which discusses long-term weight ranges rather than weight-loss methods. **Source summary:** People with anorexia nervosa have a mortality rate roughly 5.9 times higher than their peers. Over a period of one year, 5.1 out of every 1,000 individuals in this group die. One in five of those who die commit suicide. The root cause of this is dieting: a three-year study of students at 44 secondary schools found that girls who engaged in severe dieting were 18 times more likely to develop eating disorders than those who did not diet. If you want to manage your weight, increase physical activity rather than cutting food intake to the point of hunger. **Low-ROI detour:** Move “Do not use extreme dieting, fasting, or self-induced vomiting to control weight; if you want to lose weight, focus on exercise instead.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “People with anorexia nervosa have a mortality rate roughly 5.9 times higher than their peers. Over a period of one year, 5.1 out of every 1,000 individuals in this group die. One in five of those who die commit suicide. The root cause of this is dieting: a three-year study of students at 44 secondary schools found that girls who engaged in severe dieting were 18 times more likely to develop eating disorders than those who did not diet. If you want to manage your weight, increase physical activity rather than cutting food intake to the point of hunger.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 02-032 **Source links:** [Arcelus J et al. (2011). Mortality rates in patients with anorexia nervosa and other eating disorders. A meta-analysis of 36 studies. Arch Gen Psychiatry.](https://doi.org/10.1001/archgenpsychiatry.2011.74); [Patton GC et al. (1999). Onset of adolescent eating disorders: population based cohort study over 3 years. BMJ.](https://doi.org/10.1136/bmj.318.7186.765) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/28-%E5%88%AB%E4%B8%BA%E4%BA%86%E5%A4%96%E5%BD%A2%E6%8A%8A%E8%BA%AB%E4%BD%93%E6%90%9E%E5%9D%8F.md --- ### 28-002 — Two things to check before getting injections, thread lifts, or surgery: does the facility’s license list “medical aesthetics,” and is the practitioner a licensed attending physician? Original title: 打针、埋线、开刀之前查两样：机构许可证上有没有「医疗美容」，动手的人是不是主诊医师 **Source text (English):** ### 2. Two things to check before getting injections, thread lifts, or surgery: does the facility’s license list “medical aesthetics,” and is the practitioner a licensed attending physician? - Cost: There is no cost involved. Checking these two documents takes only a few minutes. The clinic should display its “Medical Institution Practice License” in the lobby. A doctor’s qualifications can be verified via the health authority’s online registry of licensed physicians. - In plain terms: Any procedure that involves needles, surgery, or medical devices — meaning anything that breaks the skin or enters the body — is considered medical treatment. Such procedures may only be performed at facilities whose licenses explicitly list “medical aesthetics,” and only by registered attending physicians. Performing them in beauty salons, private studios, or hotel rooms is illegal medical practice: in serious cases, offenders face up to three years in prison; if they cause injury, three to ten years; if they result in death, more than ten years. - Benefit: Article 2 of the “Administrative Measures for Medical Aesthetic Services” defines medical aesthetics as “the use of surgery, drugs, medical devices, and other invasive or traumatic medical techniques to repair and reshape a person’s appearance and body contours.” In simpler terms, any procedure that breaks the skin or introduces needles or devices into the body qualifies as medical treatment. Articles 8 and 24 stipulate that a facility must first obtain a “Medical Institution Practice License” and be approved for medical aesthetic services before conducting such procedures; if “medical aesthetics” is not listed on the license, the practice is prohibited. Article 11 requires attending physicians to hold valid licenses and be registered; those performing cosmetic surgery must have at least six years of relevant clinical experience, cosmetic dentistry five years, and cosmetic traditional Chinese medicine or dermatology three years each. Article 20 mandates that patients receive written explanations of indications, contraindications, risks, and precautions prior to consent. Article 336 of the Criminal Law criminalizes illegal medical practice — performing injections, surgery, or treatment without proper licensing. Penalties range from up to three years imprisonment for minor offenses to three to ten years for causing injury, and more than ten years for resulting in death. - Evidence grade: A - Sources: Ministry of Health (2002). Measures for the Administration of Medical Beauty Services (Ministry of Health Order No. 19, Article 2, Article 8, Article 11, Article 16, Article 20, Article 24). ; National People's Congress (1997). Criminal Law (Article 336). - Notes: Article 16 of the same regulations further specifies that medical aesthetic procedures may only be conducted at licensed medical aesthetic facilities or at hospitals/clinics with designated medical aesthetic departments. Therefore, performing injections at a patient’s home or in a private studio already violates regulations. Article 20 also requires parental consent for minors undergoing such treatments. Routine beauty services such as facials, massages, or nail care fall outside this regulatory framework; however, any procedure involving needles or surgery remains classified as medical aesthetics. **Original text (Chinese):** ### 2. 打针、埋线、开刀之前查两样：机构许可证上有没有「医疗美容」，动手的人是不是主诊医师 - 成本：不花钱。查这两张证只要几分钟。机构应该把《医疗机构执业许可证》挂在大厅里。医生的资质可以在卫健部门的执业医师查询里核对。 - 说人话：动针、动刀、用医疗器械，会破皮或进到身体里的，就算看病。只能在许可证上写了「医疗美容」的机构做，动手的必须是注册过的执业医师。在美容院、工作室、酒店房间里做属于非法行医。动手的人情节严重判 3 年以下，伤了人判 3 到 10 年，致人死亡判 10 年以上。 - 收益：《医疗美容服务管理办法》第二条给医疗美容下了定义。原文是「运用手术、药物、医疗器械以及其他具有创伤性或者侵入性的医学技术方法对人的容貌和人体各部位形态进行的修复与再塑」。说白了，只要破皮、进针、进到身体里，就按看病算。第八条和第二十四条要求先取得《医疗机构执业许可证》，并经登记机关核准医疗美容诊疗科目，才能开展。许可证上没写「医疗美容」这一项，就不能做。第十一条要求主诊医师（动手的那位医生）具有执业医师资格并且注册过。做美容外科的还要有 6 年以上相关专业临床工作经历，美容牙科 5 年以上，美容中医科与美容皮肤科各 3 年以上。第二十条要求动手之前书面告知适应症、禁忌症（什么情况适合做、什么情况不能做）、医疗风险和注意事项，并取得签字同意。《刑法》第三百三十六条管的是非法行医。非法行医就是没有医生执业资格的人给人打针、动刀、看病。情节严重的，处 3 年以下有期徒刑、拘役或者管制，并处或者单处罚金。严重损害就诊人身体健康的，处 3 年以上 10 年以下有期徒刑并处罚金。造成就诊人死亡的，处 10 年以上有期徒刑并处罚金 - 证据等级：A - 来源：卫生部 (2002). 医疗美容服务管理办法（卫生部令第 19 号，第二条、第八条、第十一条、第十六条、第二十条、第二十四条）. ；全国人大 (1997). 刑法（第三百三十六条）. - 备注：同一份办法第十六条还规定，医美项目只能在美容医疗机构里做，或者在设了医疗美容科室的医院、诊所里做。所以上门打针、在工作室里私下操作，光看地点就已经不合规。第二十条写明，未成年人这类还不能自己作主的人要做医美，必须经监护人同意，要家长签字。做脸、按摩、美甲属于生活美容，不归这套规矩管。但只要动到针和刀，就算医疗美容。 **Evidence:** A. Article 16 of the same regulations further specifies that medical aesthetic procedures may only be conducted at licensed medical aesthetic facilities or at hospitals/clinics with designated medical aesthetic departments. Therefore, performing injections at a patient’s home or in a private studio already violates regulations. Article 20 also requires parental consent for minors undergoing such treatments. Routine beauty services such as facials, massages, or nail care fall outside this regulatory framework; however, any procedure involving needles or surgery remains classified as medical aesthetics. **Source summary:** Any procedure that involves needles, surgery, or medical devices — meaning anything that breaks the skin or enters the body — is considered medical treatment. Such procedures may only be performed at facilities whose licenses explicitly list “medical aesthetics,” and only by registered attending physicians. Performing them in beauty salons, private studios, or hotel rooms is illegal medical practice: in serious cases, offenders face up to three years in prison; if they cause injury, three to ten years; if they result in death, more than ten years. **Low-ROI detour:** Move “Two things to check before getting injections, thread lifts, or surgery: does the facility’s license list “medical aesthetics,” and is the practitioner a licensed attending physician?” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Any procedure that involves needles, surgery, or medical devices — meaning anything that breaks the skin or enters the body — is considered medical treatment. Such procedures may only be performed at facilities whose licenses explicitly list “medical aesthetics,” and only by registered attending physicians. Performing them in beauty salons, private studios, or hotel rooms is illegal medical practice: in serious cases, offenders face up to three years in prison; if they cause injury, three to ten years; if they result in death, more than ten years.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [卫生部 (2002). 医疗美容服务管理办法（卫生部令第 19 号，第二条、第八条、第十一条、第十六条、第二十条、第二十四条）.](http://www.gov.cn/gongbao/content/2003/content_62198.htm); [全国人大 (1997). 刑法（第三百三十六条）.](https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/28-%E5%88%AB%E4%B8%BA%E4%BA%86%E5%A4%96%E5%BD%A2%E6%8A%8A%E8%BA%AB%E4%BD%93%E6%90%9E%E5%9D%8F.md --- ### 28-003 — Facial fillers should avoid the bridge of the nose, glabellar area, and forehead — and never opt for unregulated clinics just to save money. Original title: 面部填充避开鼻背、眉间、额头这几个部位，更别为省钱找非正规注射 **Source text (English):** ### 3. Facial fillers should avoid the bridge of the nose, glabellar area, and forehead — and never opt for unregulated clinics just to save money. - Cost: No cost at all. You simply choose a different injection site, or skip the treatment altogether. - In plain terms: Between 2015 and 2018, 48 new cases of partial or total vision loss following filler injections were reported worldwide. The nose was the most common site of complications, accounting for 56.3% of cases; followed by the glabellar area at 27.1%, the forehead at 18.8%, and the nasolabial fold at 14.6%. Hyaluronic acid was used in over 80% of these cases. Only 20.8% of patients regained full vision, while 16.7% saw partial recovery; the rest remained visually impaired. Nearly 20% also developed complications affecting the central nervous system. Currently, no single treatment has been proven consistently effective for reversing these effects, so prevention remains the only reliable option. - Benefit: Data compiled from all published case reports worldwide show that from January 2015 through September 2018, 48 new instances of partial or complete vision loss occurred after filler injections. The nasal region accounted for 56.3% of incidents, followed by the glabellar area at 27.1%, the forehead at 18.8%, and the nasolabial fold at 14.6%. Hyaluronic acid was identified as the filler material in 81.3% of cases. Skin changes appeared in 43.8% of patients, while central nervous system complications arose in 18.8%. Ten patients (20.8%) fully recovered vision, eight (16.7%) partially recovered, and the remainder did not improve. Researchers concluded that treatment approaches varied widely across studies, and no single method has been demonstrated to reliably restore vision. - Evidence grade: B - Sources:Beleznay K et al. (2019). Update on Avoiding and Treating Blindness From Fillers: A Recent Review of the World Literature. Aesthet Surg J. - Notes: These figures were derived by manually tallying each reported case across medical journals. They reflect only the number of patients experiencing complications, not the total number of injections performed; thus it is impossible to calculate the exact probability of blindness per injection. The B rating reflects this limitation. Reputable clinics naturally employ standard risk‑minimization practices: mapping vascular pathways beneath the injection sites, using blunt‑tip needles instead of sharp ones, administering small amounts of filler while slowly withdrawing the needle, and keeping hyaluronidase on hand. All these steps must be carried out by trained physicians — which is precisely why unregulated providers should be avoided. Before proceeding, verify that the clinic holds proper licensing and that the attending physician is qualified, as outlined in Section 2 of this chapter. **Original text (Chinese):** ### 3. 面部填充避开鼻背、眉间、额头这几个部位，更别为省钱找非正规注射 - 成本：不花钱。只是换个部位打，或者不做。 - 说人话：打填充针后失明的人里，一半多打的是鼻部，其次是眉间、额头和法令纹，八成多用的是玻尿酸。失明的人只有两成视力完全恢复，一成多部分恢复，将近两成还伤到了脑。目前没有一种抢救办法稳定管用，只能事先避开这些部位。 - 收益：把全世界期刊报过的病例汇总起来算。2015 年 1 月到 2018 年 9 月新增 48 例注射填充后部分或完全视力丧失。出事最多的部位是鼻部，占 56.3%。接下来是眉间 27.1%、前额 18.8%、鼻唇沟（法令纹那道沟）14.6%。81.3% 的病例填充物为透明质酸，就是玻尿酸。43.8% 出现皮肤改变。18.8% 出现中枢神经系统并发症（脑出了问题）。10 例（20.8%）视力完全恢复，8 例（16.7%）部分恢复，剩下的没恢复。作者结论为各家的处理方式差得很远，没有一种治疗被证明能持续奏效 - 证据等级：B - 来源：Beleznay K et al. (2019). Update on Avoiding and Treating Blindness From Fillers: A Recent Review of the World Literature. Aesthet Surg J. - 备注：这些数字是把期刊报过的病例一例一例数出来的。里面只有出事的人数，没有打针的总人数。所以算不出「打一针有多大概率失明」，只看得出哪些部位出事多、事后基本救不回来。证据记 B 级也是因为这个。正规机构降低风险的做法本来就是常规：先查清要打的地方底下血管怎么走，用钝头针不用尖针，边退针边少量推，事先备好透明质酸酶。每一样都要求动手的是受过训练的医生，这也是别找非正规渠道的理由。做之前先按本节第 2 条（查机构许可证和主诊医师）核一遍。 **Evidence:** B. These figures were derived by manually tallying each reported case across medical journals. They reflect only the number of patients experiencing complications, not the total number of injections performed; thus it is impossible to calculate the exact probability of blindness per injection. The B rating reflects this limitation. Reputable clinics naturally employ standard risk‑minimization practices: mapping vascular pathways beneath the injection sites, using blunt‑tip needles instead of sharp ones, administering small amounts of filler while slowly withdrawing the needle, and keeping hyaluronidase on hand. All these steps must be carried out by trained physicians — which is precisely why unregulated providers should be avoided. Before proceeding, verify that the clinic holds proper licensing and that the attending physician is qualified, as outlined in Section 2 of this chapter. **Source summary:** Between 2015 and 2018, 48 new cases of partial or total vision loss following filler injections were reported worldwide. The nose was the most common site of complications, accounting for 56.3% of cases; followed by the glabellar area at 27.1%, the forehead at 18.8%, and the nasolabial fold at 14.6%. Hyaluronic acid was used in over 80% of these cases. Only 20.8% of patients regained full vision, while 16.7% saw partial recovery; the rest remained visually impaired. Nearly 20% also developed complications affecting the central nervous system. Currently, no single treatment has been proven consistently effective for reversing these effects, so prevention remains the only reliable option. **Low-ROI detour:** Move “Facial fillers should avoid the bridge of the nose, glabellar area, and forehead — and never opt for unregulated clinics just to save money.” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Between 2015 and 2018, 48 new cases of partial or total vision loss following filler injections were reported worldwide. The nose was the most common site of complications, accounting for 56.3% of cases; followed by the glabellar area at 27.1%, the forehead at 18.8%, and the nasolabial fold at 14.6%. Hyaluronic acid was used in over 80% of these cases. Only 20.8% of patients regained full vision, while 16.7% saw partial recovery; the rest remained visually impaired. Nearly 20% also developed complications affecting the central nervous system. Currently, no single treatment has been proven consistently effective for reversing these effects, so prevention remains the only reliable option.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Beleznay K et al. (2019). Update on Avoiding and Treating Blindness From Fillers: A Recent Review of the World Literature. Aesthet Surg J.](https://doi.org/10.1093/asj/sjz053) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/28-%E5%88%AB%E4%B8%BA%E4%BA%86%E5%A4%96%E5%BD%A2%E6%8A%8A%E8%BA%AB%E4%BD%93%E6%90%9E%E5%9D%8F.md --- ### 28-004 — Don’t buy weight‑loss pills, coffee, candies, or “enzymatic plums” that promise rapid results Original title: 不要买承诺「快速瘦」的减肥药、减肥咖啡、瘦身糖果和酵素梅（号称泡过酵素的梅子） **Source text (English):** ### 4. Don’t buy weight‑loss pills, coffee, candies, or “enzymatic plums” that promise rapid results - Cost: Zero. In fact, you’ll save the money you’d otherwise spend on these products. The hard part is accepting that there’s no such thing as “losing several pounds in a week.” - In plain terms: The illegal ingredient most often found in these products is sibutramine. Originally a legitimate weight‑loss medication, it was banned in China in 2010. In a multi-year randomized clinical trial, individuals taking the drug experienced a roughly 30% higher risk of non‑fatal heart attacks and a 36% higher risk of non‑fatal strokes; the overall adverse‑event rate was 11.4% versus 10.0%. Over three years, the drug only produced an extra 1.7 kg of weight loss. By the time tests detect the substance, you’ve already consumed it. - Benefit: The SCOUT trial involved 9,804 participants aged 55 or older who were overweight or obese and had cardiovascular disease or type 2 diabetes. They were randomly assigned to receive sibutramine or placebo for an average of 3.4 years. The primary endpoints were several predefined adverse events: non‑fatal myocardial infarction, non‑fatal stroke, cardiac arrest with successful resuscitation, and cardiovascular death. The incidence rates were 11.4% in the drug group versus 10.0% in placebo, giving a hazard ratio of 1.16 (95% CI 1.03–1.31, P = 0.02). In other words, treatment raised the risk of any such event by roughly 16%, with the true increase likely ranging from 3% to 31%. Non‑fatal heart attacks occurred in 4.1% vs 3.2% of participants (HR 1.28, 1.04–1.57), a 30% relative rise; non‑fatal strokes appeared in 2.6% vs 1.9% (HR 1.36, 1.04–1.77), a 36% increase. Cardiovascular and overall mortality did not rise. On average, the sibutramine group lost only 1.7 kg more than placebo. Based on safety concerns, China’s former State Food and Drug Administration ruled in October 2010 that the benefits of sibutramine did not outweigh its risks, ordering cessation of its production, sale, and use; both sibutramine and phenolphthalein are prohibited in foods and dietary supplements. - Evidence grade: A - Sources: James WPT et al. (2010). Effect of sibutramine on cardiovascular outcomes in overweight and obese subjects. NEJM. ; Tianjin Municipal Market Supervision and Administration Commission. Be wary of the illegal addition of "sibutramine hydrochloride" and "phenolphthalein" to some foods. - Notes: SCOUT enrolled high‑risk individuals already suffering from heart disease or diabetes; it does not prove that healthy young people would experience the same effects. Because it’s impossible to identify who is truly low‑risk, regulators opted to withdraw the drug entirely. Another common illicit additive is phenolphthalein, originally a laxative whose chronic overuse can disturb electrolyte balance and provoke arrhythmias. How to tell a legitimate product from a fraudulent one: genuine weight‑loss medicines are prescription drugs whose approval numbers can be verified at pharmacies or hospitals. Products marketed as “coffee,” “candies,” “plums,” or “meal replacements” that promise rapid weight loss should, by definition, have no therapeutic effect; any such effect indicates illegal adulteration. The original wording of State Food and Drug Administration Order No. 432 [2010] can be cross‑checked on provincial regulatory websites; the phrase “risks outweigh benefits” and the statement “production, sale, and use were halted in October 2010” appear verbatim there. A total of 412 participants took part in the trial, underscoring its large scale. **Original text (Chinese):** ### 4. 不要买承诺「快速瘦」的减肥药、减肥咖啡、瘦身糖果和酵素梅（号称泡过酵素的梅子） - 成本：不花钱。反过来还省下买这些产品的钱。难的是要接受没有「一周掉几斤」这回事。 - 说人话：这类产品里最常查出偷加的是西布曲明，它原来是减肥药，2010 年在中国被停掉了。有心脏病或糖尿病的超重的人吃了三年多，没致命的心梗高约三成，中风高约三成六。体重只多减了 1.7 公斤。抽检查出来的时候，你已经吃下去了。 - 收益：SCOUT 试验招了 9,804 人。他们都是 55 岁以上、超重或肥胖，并且有心血管病或 2 型糖尿病。这些人抽签分成吃药和不吃药两组，平均治疗 3.4 年。主要终点是事先定好要数的几件坏事：非致死性心梗、非致死性卒中（中风）、心脏骤停后被救回来、心血管死亡。这几件事的发生率是 11.4% vs 10.0%。HR 1.16（95% CI 1.03–1.31，P=0.02），吃药的人出事概率高约一成六。真实值大致落在高 3% 到高 31% 之间。非致死性心梗 4.1% vs 3.2%，HR 1.28（1.04–1.57），高约三成。非致死性卒中 2.6% vs 1.9%，HR 1.36（1.04–1.77），高约三成六。心血管死亡与全因死亡未增加，全因就是各种原因加起来。抽签之后，西布曲明组平均多减重 1.7 kg。原国家食品药品监督管理局根据安全性评估认为「减肥治疗的风险大于效益」，2010 年 10 月通知停止西布曲明制剂及原料药的生产、销售、使用。西布曲明与酚酞均禁止添加于食品，保健食品也算在内 - 证据等级：A - 来源：James WPT et al. (2010). Effect of sibutramine on cardiovascular outcomes in overweight and obese subjects. NEJM. ；天津市市场监督管理委员会. 警惕部分食品中违法添加「盐酸西布曲明」和「酚酞」. - 备注：SCOUT 招的是本来就有心脏病或者糖尿病的高危人群。这个试验没有证明健康年轻人吃了也一样出事。但正因为分不清谁是高危，监管才干脆让它退市。另一种常被偷加的成分是酚酞，它本来是泻药，长期吃多了会打乱体内电解质、诱发心律失常。怎么判断：正经减肥药是处方药，在药店和医院能查到批准文号。打着「咖啡」「糖果」「梅子」「代餐」旗号卖、又承诺一周掉几斤的，按定义就不该有药效，有药效就说明加了东西。国食药监办〔2010〕432 号的原文在国家药监局网站，本机打开一直报 412 错误，所以改引省级监管部门的转述页。「风险大于效益」和「2010 年 10 月停止生产销售使用」两句可以在那里逐字核对。 **Evidence:** A. SCOUT enrolled high‑risk individuals already suffering from heart disease or diabetes; it does not prove that healthy young people would experience the same effects. Because it’s impossible to identify who is truly low‑risk, regulators opted to withdraw the drug entirely. Another common illicit additive is phenolphthalein, originally a laxative whose chronic overuse can disturb electrolyte balance and provoke arrhythmias. How to tell a legitimate product from a fraudulent one: genuine weight‑loss medicines are prescription drugs whose approval numbers can be verified at pharmacies or hospitals. Products marketed as “coffee,” “candies,” “plums,” or “meal replacements” that promise rapid weight loss should, by definition, have no therapeutic effect; any such effect indicates illegal adulteration. The original wording of State Food and Drug Administration Order No. 432 [2010] can be cross‑checked on provincial regulatory websites; the phrase “risks outweigh benefits” and the statement “production, sale, and use were halted in October 2010” appear verbatim there. A total of 412 participants took part in the trial, underscoring its large scale. **Source summary:** The illegal ingredient most often found in these products is sibutramine. Originally a legitimate weight‑loss medication, it was banned in China in 2010. In a multi-year randomized clinical trial, individuals taking the drug experienced a roughly 30% higher risk of non‑fatal heart attacks and a 36% higher risk of non‑fatal strokes; the overall adverse‑event rate was 11.4% versus 10.0%. Over three years, the drug only produced an extra 1.7 kg of weight loss. By the time tests detect the substance, you’ve already consumed it. **Low-ROI detour:** Move “Don’t buy weight‑loss pills, coffee, candies, or “enzymatic plums” that promise rapid results” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The illegal ingredient most often found in these products is sibutramine. Originally a legitimate weight‑loss medication, it was banned in China in 2010. In a multi-year randomized clinical trial, individuals taking the drug experienced a roughly 30% higher risk of non‑fatal heart attacks and a 36% higher risk of non‑fatal strokes; the overall adverse‑event rate was 11.4% versus 10.0%. Over three years, the drug only produced an extra 1.7 kg of weight loss. By the time tests detect the substance, you’ve already consumed it.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [James WPT et al. (2010). Effect of sibutramine on cardiovascular outcomes in overweight and obese subjects. NEJM.](https://doi.org/10.1056/NEJMoa1003114); [天津市市场监督管理委员会. 警惕部分食品中违法添加「盐酸西布曲明」和「酚酞」.](https://scjg.tj.gov.cn/tjsscjdglwyh_52651/hdpt/cjwtyxfts/202007/t20200720_2972549.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/28-%E5%88%AB%E4%B8%BA%E4%BA%86%E5%A4%96%E5%BD%A2%E6%8A%8A%E8%BA%AB%E4%BD%93%E6%90%9E%E5%9D%8F.md --- ### 28-005 — Do not use anabolic steroids (“muscle‑building injections” or “oral pills”) to build muscle Original title: 不要用合成代谢类固醇（「增肌针」「口服药」）来长肌肉 **Source text (English):** ### 5. Do not use anabolic steroids (“muscle‑building injections” or “oral pills”) to build muscle - Cost: There is no cost involved; you even save money on medication. The hard part is accepting that muscle growth will be slow. - In plain terms: A Danish study followed 545 men who tested positive for anabolic steroids and compared them with 5,450 age‑matched controls. Users had a three‑fold higher risk of death, and the median number of hospital visits per year was 0.81 versus 0.36 for controls. More than 10 % of steroid users developed acne, gynecomastia, or erectile dysfunction. In China these drugs are prescription‑only, and any source selling them illegally is breaking the law. - Benefit: The Danish researchers matched each steroid user with a control of the same age. The original cohort comprised 545 men whose androgenic steroid tests were positive between 2006‑01‑03 and 2018‑03‑01; they were paired with 5,450 controls. An additional validation used 644 refusers and 6,440 controls. Results showed a three‑fold increase in mortality among users (HR = 3.0; 95 % CI 1.3–7.0). The median yearly number of hospital visits was 0.81 versus 0.36 (P < 0.0001). Median means that half of the users had more visits and half fewer; such a low P‑value indicates this difference is highly unlikely to be random. Acne, gynecomastia, and erectile dysfunction each affected over 10 % of users – at least one in ten – a rate far above that of controls (P < 0.0001). The validation cohort yielded the same findings. Article 7 of China’s Anti‑Doping Regulations states that all substances on the prohibited list are strictly controlled; no entity may produce, sell, import, or export them illegally. The same regulation designates anabolic agents and peptide hormones as prescription drugs, meaning they may be obtained only with a doctor’s prescription; “anabolic agents” is the official term used in legislation. - Evidence grade: A - Sources:Horwitz H et al. (2019). Health consequences of androgenic anabolic steroid use. J Intern Med. ; State Council of China (2004). Anti-Doping Regulations (State Council of China Order No. 398, Article 7, Article 9). - Notes: This is an observational study, not a randomized trial; steroid users may also engage in other risky behaviors, so the three‑fold risk increase may not be attributable solely to the drugs. The true effect size likely falls between 1.3 and 7.0. However, visible side effects such as acne, gynecomastia, and erectile dysfunction are less prone to bias. Legally these products are termed “anabolic agents”; any product described with that phrase contains them. Ordinary protein powder or creatine does not fall under this category. A problem is that some products marketed as “muscle‑building powders” or “nutritional supplements” may contain hidden steroids while claiming rapid results. The screening method is the same as for weight‑loss products (see item 4: avoid any weight‑loss drug promising quick results). Legitimate drugs are prescription‑only and carry verifiable approval numbers; any product sold as a “muscle‑building supplement” that promises results within weeks is probably adulterated. **Original text (Chinese):** ### 5. 不要用合成代谢类固醇（「增肌针」「口服药」）来长肌肉 - 成本：不花钱，还省下药钱。难的是要接受肌肉长得慢。 - 说人话：健身房兴奋剂检测阳性的男性，死亡风险是同龄人的 3 倍，每年跑医院的次数多一倍多。痤疮、男性乳房发育、勃起功能障碍，每十个用药的人里至少一个中招。这类药在中国是处方药，能卖给你的渠道本身就在违法。 - 收益：丹麦回头翻档案，给每个用药的人配同龄对照。用药的是 2006-01-03 至 2018-03-01 健身房兴奋剂检测雄激素类固醇阳性的 545 名男性，配了 5,450 名对照。另外又用 644 名拒绝受检者和 6,440 名对照复核了一遍。结果：使用者死亡率为对照的 3 倍，HR 3.0（95% CI 1.3–7.0），真实倍数大致在 1.3 到 7 之间。每年住院或就诊次数的中位数是 0.81 次 vs 0.36 次（P<0.0001）。中位数就是一半人多于、一半人少于这个数。这个 P 值说明这个差别几乎不可能是碰巧。痤疮（长痘）、男性乳房发育、勃起功能障碍各影响超过 10% 的使用者，即每十个用药的人里至少一个中招，都明显高于对照（P<0.0001）。复核的那一批结果一致。《反兴奋剂条例》第七条：国家对兴奋剂目录所列禁用物质实行严格管理，任何单位和个人不得非法生产、销售、进出口。同一条例规定蛋白同化制剂、肽类激素实行处方药管理，即只能凭医生处方买，蛋白同化制剂是法规里对这类药的叫法 - 证据等级：A - 来源：Horwitz H et al. (2019). Health consequences of androgenic anabolic steroid use. J Intern Med. ；国务院 (2004). 反兴奋剂条例（国务院令第 398 号，第七条、第九条）. - 备注：争议：这是跟踪一群人看结果的研究，不是随机分组试验。用药的人本身可能在别的方面也更冒险，3 倍这个数不能全记到药头上。真实倍数可能低到 1.3，也可能高到 7.0，范围很宽。但「痤疮、男性乳房发育、勃起功能障碍各有一成以上的人中招」是眼睛能看见的副作用，受这种偏差影响较小。这类药在法规里写作「蛋白同化制剂」，看到这四个字说的就是它。普通蛋白粉、肌酸不在本条之内。麻烦的是「宣称增肌特别快」的产品可能偷加成分。判断方法和减肥产品那条一样（第 4 条，不买承诺快速瘦的减肥药）：正经药是处方药、有批准文号可查。靠「增肌粉」「营养品」名义卖、又承诺几周见效的，真有效就是加了东西。 **Evidence:** A. This is an observational study, not a randomized trial; steroid users may also engage in other risky behaviors, so the three‑fold risk increase may not be attributable solely to the drugs. The true effect size likely falls between 1.3 and 7.0. However, visible side effects such as acne, gynecomastia, and erectile dysfunction are less prone to bias. Legally these products are termed “anabolic agents”; any product described with that phrase contains them. Ordinary protein powder or creatine does not fall under this category. A problem is that some products marketed as “muscle‑building powders” or “nutritional supplements” may contain hidden steroids while claiming rapid results. The screening method is the same as for weight‑loss products (see item 4: avoid any weight‑loss drug promising quick results). Legitimate drugs are prescription‑only and carry verifiable approval numbers; any product sold as a “muscle‑building supplement” that promises results within weeks is probably adulterated. **Source summary:** A Danish study followed 545 men who tested positive for anabolic steroids and compared them with 5,450 age‑matched controls. Users had a three‑fold higher risk of death, and the median number of hospital visits per year was 0.81 versus 0.36 for controls. More than 10 % of steroid users developed acne, gynecomastia, or erectile dysfunction. In China these drugs are prescription‑only, and any source selling them illegally is breaking the law. **Low-ROI detour:** Move “Do not use anabolic steroids (“muscle‑building injections” or “oral pills”) to build muscle” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “A Danish study followed 545 men who tested positive for anabolic steroids and compared them with 5,450 age‑matched controls. Users had a three‑fold higher risk of death, and the median number of hospital visits per year was 0.81 versus 0.36 for controls. More than 10 % of steroid users developed acne, gynecomastia, or erectile dysfunction. In China these drugs are prescription‑only, and any source selling them illegally is breaking the law.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Horwitz H et al. (2019). Health consequences of androgenic anabolic steroid use. J Intern Med.](https://doi.org/10.1111/joim.12850); [国务院 (2004). 反兴奋剂条例（国务院令第 398 号，第七条、第九条）.](http://www.gov.cn/gongbao/content/2004/content_63129.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/28-%E5%88%AB%E4%B8%BA%E4%BA%86%E5%A4%96%E5%BD%A2%E6%8A%8A%E8%BA%AB%E4%BD%93%E6%90%9E%E5%9D%8F.md --- ### 28-006 — If you need weight-loss medication, get a prescription from a doctor — don’t buy it from online shops that ship it without one. Original title: 要吃减肥药就去医院拿处方，别在不用处方就发货的网店买 **Source text (English):** ### 6. If you need weight-loss medication, get a prescription from a doctor — don’t buy it from online shops that ship it without one. - Cost: A single doctor’s visit plus a round trip to the clinic. This costs just a few dozen yuan and takes half a day. - In plain terms: By regulation, prescription drugs must be sold only with a valid prescription, and pharmacies must keep that prescription on file for at least five years. Online sellers of prescription drugs must also have a genuine prescription and verify the buyer’s identity. So when you see an online shop that doesn’t require a consultation or a prescription and ships the product right away, there are only two possibilities: either the product isn’t actually the drug it claims to be, or the shop is breaking the law. In either case, no one can be held responsible for dosage or contraindications if something goes wrong. Those few dozen yuan you spend on a doctor’s visit buys you exactly this protection. - Benefit: The “Measures for the Supervision and Administration of the Quality of Drug Operation and Use” require retail pharmacies to follow a classification system that separates prescription drugs from over-the-counter ones. Under this system, one category requires a doctor’s prescription, while the other can be bought without one. Pharmacies must sell prescription drugs only with a prescription, keep it on file for at least five years, and post notices when no pharmacist or other qualified pharmacy staff member is on duty; otherwise they may not sell prescription drugs at all. Prescription drugs may not be sold from open shelves where customers can pick them up on their own. Article 9 of the “Measures for the Supervision and Administration of Online Drug Sales” stipulates that any online sale of prescription drugs to individuals must be backed by a verified, authentic prescription and must use real-name registration. Article 10 requires that risk warnings be clearly displayed on every product page. Before a prescription is verified, no product description may be shown and no purchase option may be offered — in other words, there should be no “Buy Now” button on such pages. Article 8 further states that drugs under special government control may not be sold online at all; this includes vaccines, blood products, narcotics, psychotropic drugs, toxic drugs for medical use, radioactive drugs, and precursor chemicals used to make illicit drugs. None of these may be sold online. - Evidence grade: B - Sources: State Administration for Market Regulation of China (2023). Measures for the Supervision and Management of Drug Operation and Use Quality (General Administration Order No. 84). ; No., Articles 8 to 10). - Notes: The legal provisions can be checked word for word, but no study has ever quantified exactly how much safer it is to take prescription drugs versus buying them without one; therefore this evidence rating is recorded as “difficult to quantify,” resulting in a grade B. This rule applies to all prescription drugs, not just weight-loss medications. The same regulations govern steroids and sex hormones, as mentioned in items 5 and 7 of this section. When a patient truly needs medication to manage weight, a doctor first evaluates their BMI, any other medical conditions, and possible contraindications before deciding whether and which drug to prescribe. This professional judgment cannot be replaced by any online purchase. **Original text (Chinese):** ### 6. 要吃减肥药就去医院拿处方，别在不用处方就发货的网店买 - 成本：一次挂号，加上来回跑一趟。几十元，半天时间。 - 说人话：处方药必须凭处方卖，网上卖也必须有真实处方并且实名。不问诊、不要处方、下单就发货的，要么卖的不是它说的药，要么这家店在违规。出了事，没人替你的剂量和禁忌负责。挂一次号几十块钱，就有医生替你把这一关。 - 收益：《药品经营和使用质量监督管理办法》规定，药品零售企业要遵守处方药与非处方药分类管理制度。这个制度就是把药分成两类，一类必须凭医生处方买，一类可以自己买。药店要按规定凭处方销售处方药，处方保留不少于五年。药师或者其他药学技术人员不在岗时应挂牌告知，没经过他们审核不得销售处方药。处方药不得开架销售，不能摆在货架上由顾客自己拿。《药品网络销售监督管理办法》第九条规定，通过网络向个人销售处方药的，应当确保处方来源真实、可靠并实行实名制。第十条要求在每个药品展示页面下突出显示风险警示信息。通过处方审核前，不得展示说明书，也不得提供购买服务，处方没审过，页面上连买的按钮都不该给。第八条规定，国家实行特殊管理的药品不得在网络上销售。这类药包括疫苗、血液制品、麻醉药品、精神药品、医疗用毒性药品、放射性药品、药品类易制毒化学品 - 证据等级：B - 来源：国家市场监督管理总局 (2023). 药品经营和使用质量监督管理办法（总局令第 84 号）. ；国家市场监督管理总局 (2022). 药品网络销售监督管理办法（总局令第 58 号，第八条至第十条）. - 备注：法条可以逐字核对，但「按处方吃比自己买着吃能少出多少事」没人做过量化研究，所以按「难以量化」记 B 级。本节第 5、7 条说的类固醇和性激素，也走同一套规则。真到了该靠药减重的程度，医生会先看体重指数、身上有没有别的病、有没有不能用药的情况，再定吃不吃、吃哪种。这个判断是买不到的。 **Evidence:** B. The legal provisions can be checked word for word, but no study has ever quantified exactly how much safer it is to take prescription drugs versus buying them without one; therefore this evidence rating is recorded as “difficult to quantify,” resulting in a grade B. This rule applies to all prescription drugs, not just weight-loss medications. The same regulations govern steroids and sex hormones, as mentioned in items 5 and 7 of this section. When a patient truly needs medication to manage weight, a doctor first evaluates their BMI, any other medical conditions, and possible contraindications before deciding whether and which drug to prescribe. This professional judgment cannot be replaced by any online purchase. **Source summary:** By regulation, prescription drugs must be sold only with a valid prescription, and pharmacies must keep that prescription on file for at least five years. Online sellers of prescription drugs must also have a genuine prescription and verify the buyer’s identity. So when you see an online shop that doesn’t require a consultation or a prescription and ships the product right away, there are only two possibilities: either the product isn’t actually the drug it claims to be, or the shop is breaking the law. In either case, no one can be held responsible for dosage or contraindications if something goes wrong. Those few dozen yuan you spend on a doctor’s visit buys you exactly this protection. **Low-ROI detour:** Move “If you need weight-loss medication, get a prescription from a doctor — don’t buy it from online shops that ship it without one.” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “By regulation, prescription drugs must be sold only with a valid prescription, and pharmacies must keep that prescription on file for at least five years. Online sellers of prescription drugs must also have a genuine prescription and verify the buyer’s identity. So when you see an online shop that doesn’t require a consultation or a prescription and ships the product right away, there are only two possibilities: either the product isn’t actually the drug it claims to be, or the shop is breaking the law. In either case, no one can be held responsible for dosage or contraindications if something goes wrong. Those few dozen yuan you spend on a doctor’s visit buys you exactly this protection.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国家市场监督管理总局 (2023). 药品经营和使用质量监督管理办法（总局令第 84 号）.](https://www.gov.cn/gongbao/2023/issue_10846/202311/content_6917322.html); [国家市场监督管理总局 (2022). 药品网络销售监督管理办法（总局令第 58 号，第八条至第十条）.](https://www.gov.cn/gongbao/content/2022/content_5717002.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/28-%E5%88%AB%E4%B8%BA%E4%BA%86%E5%A4%96%E5%BD%A2%E6%8A%8A%E8%BA%AB%E4%BD%93%E6%90%9E%E5%9D%8F.md --- ### 28-007 — Sex hormone therapy should only be used when prescribed by a doctor and with regular follow‑up; do not buy it online and do not adjust the dose on your own. Original title: 性激素类药只在医生开方并定期复查的前提下用，不要网购、不要自己加量 **Source text (English):** ### 7. Sex hormone therapy should only be used when prescribed by a doctor and with regular follow‑up; do not buy it online and do not adjust the dose on your own. - Cost: Regular doctor visits and blood tests are required. Over a year this can cost several hundred dollars and take up several half‑days of your time. - In plain terms: This section does not discuss whether hormone therapy is appropriate, only how to use it safely. A study followed transgender individuals for about four years. Transgender women taking estrogen had a noticeably higher rate of venous thrombosis than age‑matched controls — 4.1 extra cases per 1,000 people in two years and 16.7 extra cases per 1,000 in eight years. Such risks must be monitored through long‑term follow‑up, and that monitoring only happens when a clinician checks you regularly. When people buy hormones online and adjust doses themselves, there is no one to provide that oversight. - Benefit: Researchers examined electronic medical records from Kaiser Permanente, a large health‑care system. They identified 2,842 transgender women and 2,118 transgender men, with average follow‑up periods of 4.0 and 3.6 years respectively. Each participant was matched to roughly ten cisgender controls based on birth year, race, clinic location, and enrollment date — resulting in 48,686 cisgender men and 48,775 cisgender women. Compared with cisgender women, transgender women showed more venous thromboembolism: 4.1 extra cases per 1,000 people after two years (95% CI 1.6–6.7) and 16.7 extra cases after eight years (6.4–27.5). Compared with cisgender men, the numbers were 3.4 (1.1–5.6) and 13.7 (4.1–22.7) respectively. Rates of ischemic stroke and myocardial infarction were similar across groups. The differences were more pronounced among transgender women who started hormone therapy during the study period. Evidence for transgender men was insufficient to draw conclusions. The authors concluded that “these results may indicate a need for ongoing vigilance regarding the vascular side effects of estrogen in transgender hormone therapy.” - Evidence grade: A - Sources: Getahun D et al. (2018). Cross-sex Hormones and Acute Cardiovascular Events in Transgender Persons: A Cohort Study. Ann Intern Med. ; State Administration for Market Regulation of China (2022). Measures for the Supervision and Administration of Drug Online Sales (General Administration Order No. 58, Article 9). - Notes: The researchers acknowledged a limitation: they could not determine how many participants obtained hormones outside the health‑care system, so the data on actual medication use are incomplete. This limitation actually underscores why regular medical follow‑up is essential. The study only examined vascular events; it does not address whether hormone therapy should be used or what its overall benefits are — those questions require different evidence. The same principle applies to any use of sex hormones, including birth‑control pills, menopausal hormone therapy, and testosterone replacement. Anyone who buys hormones online, adjusts doses based on internet advice, and never monitors blood clots or liver/kidney function is at risk primarily because there is no medical oversight. In China, the proper route is to consult an endocrinology department or relevant specialist at a licensed medical institution for evaluation, prescription, and follow‑up. 〔17〕 **Original text (Chinese):** ### 7. 性激素类药只在医生开方并定期复查的前提下用，不要网购、不要自己加量 - 成本：定期挂号，加上抽血复查。一年几百元，占掉几个半天。 - 说人话：这条不讨论该不该用，只讨论怎么用。用雌激素的跨性别女性，血管里长血块的比同龄人明显多，每一千人两年多出约 4 个，八年多出约 17 个。这类风险得靠定期复查盯着，网购药、自己调量就没人替你查。 - 收益：研究者从 Kaiser Permanente 这家医疗集团的电子病历里跟踪了一批人。其中 2,842 名跨性别女性、2,118 名跨性别男性。平均跟踪 4.0 年与 3.6 年。每个人都按出生年、种族、就诊点和入组时间配了约 10 倍的顺性别对照，一共 48,686 名顺性别男性与 48,775 名顺性别女性。跨性别女性的静脉血栓栓塞（血管里长血块堵住）比对照多。和顺性别男性比，2 年是每 1000 人 4.1 例（95% CI 1.6–6.7）。8 年是 16.7 例（6.4–27.5）。算下来，1000 个人里两年多出 4.1 例，八年多出 16.7 例。和顺性别女性比，这两个数是 3.4（1.1–5.6）与 13.7（4.1–22.7）。缺血性卒中（血管堵住那一类中风）与心肌梗死总体各组接近。但在跟踪期内才开始激素治疗的跨性别女性中，静脉血栓与缺血性卒中的差异更明显。跨性别男性的证据不够，下不了结论。作者结论为「这些结果可能提示需要长期警惕跨性别激素中雌激素的血管副作用」 - 证据等级：A - 来源：Getahun D et al. (2018). Cross-sex Hormones and Acute Cardiovascular Events in Transgender Persons: A Cohort Study. Ann Intern Med. ；国家市场监督管理总局 (2022). 药品网络销售监督管理办法（总局令第 58 号，第九条）. - 备注：研究者自己写明了这项研究的短处：有多少人是在医院系统外自己买的药，他们查不到，所以「有没有用药」这条线本来就划不干净。所以用药更该放进正规随访里。这项研究看的只是血管出没出事，不回答激素治疗该不该用、用了有什么好处，那是另一套证据。所有用到性激素的场合都一样，包括避孕药、更年期激素治疗、睾酮补充。凡是自己网购、照着网帖调量、从不查血栓和肝肾指标的，风险都出在「没人盯着」这一段，和为什么用药无关。国内的正规路子是去正规医疗机构的内分泌科或者相应专科，做评估、开方、复查。 **Evidence:** A. The researchers acknowledged a limitation: they could not determine how many participants obtained hormones outside the health‑care system, so the data on actual medication use are incomplete. This limitation actually underscores why regular medical follow‑up is essential. The study only examined vascular events; it does not address whether hormone therapy should be used or what its overall benefits are — those questions require different evidence. The same principle applies to any use of sex hormones, including birth‑control pills, menopausal hormone therapy, and testosterone replacement. Anyone who buys hormones online, adjusts doses based on internet advice, and never monitors blood clots or liver/kidney function is at risk primarily because there is no medical oversight. In China, the proper route is to consult an endocrinology department or relevant specialist at a licensed medical institution for evaluation, prescription, and follow‑up. 〔17〕 **Source summary:** This section does not discuss whether hormone therapy is appropriate, only how to use it safely. A study followed transgender individuals for about four years. Transgender women taking estrogen had a noticeably higher rate of venous thrombosis than age‑matched controls — 4.1 extra cases per 1,000 people in two years and 16.7 extra cases per 1,000 in eight years. Such risks must be monitored through long‑term follow‑up, and that monitoring only happens when a clinician checks you regularly. When people buy hormones online and adjust doses themselves, there is no one to provide that oversight. **Low-ROI detour:** Move “Sex hormone therapy should only be used when prescribed by a doctor and with regular follow‑up; do not buy it online and do not adjust the dose on your own.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “This section does not discuss whether hormone therapy is appropriate, only how to use it safely. A study followed transgender individuals for about four years. Transgender women taking estrogen had a noticeably higher rate of venous thrombosis than age‑matched controls — 4.1 extra cases per 1,000 people in two years and 16.7 extra cases per 1,000 in eight years. Such risks must be monitored through long‑term follow‑up, and that monitoring only happens when a clinician checks you regularly. When people buy hormones online and adjust doses themselves, there is no one to provide that oversight.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Getahun D et al. (2018). Cross-sex Hormones and Acute Cardiovascular Events in Transgender Persons: A Cohort Study. Ann Intern Med.](https://doi.org/10.7326/M17-2785); [国家市场监督管理总局 (2022). 药品网络销售监督管理办法（总局令第 58 号，第九条）.](https://www.gov.cn/gongbao/content/2022/content_5717002.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/28-%E5%88%AB%E4%B8%BA%E4%BA%86%E5%A4%96%E5%BD%A2%E6%8A%8A%E8%BA%AB%E4%BD%93%E6%90%9E%E5%9D%8F.md --- ### 28-008 — If the feeling of “being unattractive” has reached the point where you constantly check your reflection and obsess over changes, get a body image assessment before considering surgery. Original title: 如果「觉得自己丑」已经到反复照镜子、反复想改的程度，先做一次体像评估再谈手术 **Source text (English):** ### 8. If the feeling of “being unattractive” has reached the point where you constantly check your reflection and obsess over changes, get a body image assessment before considering surgery. - Cost: A single visit to a psychiatrist or clinical psychologist costs only a few dozen yuan. The real challenge is making that appointment before scheduling any surgery. - In plain terms: When we combine data from 33 studies, we find that 15.04% of people seeking cosmetic surgery meet the criteria for body dysmorphic disorder — a condition where a flaw barely noticeable to others becomes a major source of distress. Among dermatology patients seeking cosmetic treatments, the rate is 12.65%. In both groups, over 70% are women. Surgery can alter facial features, but it cannot break the cycle of constant self‑scrutiny and dissatisfaction; this often leads to repeated operations. Spending a modest amount on an initial evaluation can help determine whether you fall into this category, guiding your decision about surgery. - Benefit: A comprehensive review of those 33 studies shows that the prevalence of body dysmorphic disorder among cosmetic surgery patients is 15.04%, with individual study estimates ranging from 2.21% to 56.67%. Roughly 15 out of every 100 patients fit this description, though some studies report as few as 2 or as many as 57. The average age of these patients is 34.54 ± 12.41 years, and 74.38% are female. Among dermatology patients, the rate is 12.65%, with study figures ranging from 4.52% to 35.16%; their average age is 27.79 ± 9.03 years, and 76.09% are female. Researchers recommend that plastic surgeons and dermatologists proactively screen for this disorder and coordinate care across specialties. - Evidence grade: B - Sources:Ribeiro RVE (2017). Prevalence of Body Dysmorphic Disorder in Plastic Surgery and Dermatology Patients: A Systematic Review with Meta-Analysis. Aesthetic Plast Surg. - Notes: The reported prevalence varies widely — from 2.21% up to 56.67% — because different studies use distinct questionnaires and populations. Thus we can only conclude that this condition is fairly common and warrants screening; the 15.04% figure should not be taken as an exact statistic. This is why it is graded B. Importantly, most people seeking cosmetic treatments do not have psychological issues; only a small subset — those whose preoccupation is persistent, interferes with work or social life, and leads to repeated surgical attempts — are at risk. Warning signs include spending excessive time each day inspecting or concealing a body part, avoiding social interactions or photos, and constantly fixating on new areas after previous corrections. 〔13〕 **Original text (Chinese):** ### 8. 如果「觉得自己丑」已经到反复照镜子、反复想改的程度，先做一次体像评估再谈手术 - 成本：去精神科或者临床心理科挂一次号，几十元。难的是在约手术之前先去这一趟。 - 说人话：去做整形手术的人里约 15% 有躯体变形障碍，就是把别人基本看不出的缺陷放大到影响生活。去皮肤科求美的人里约 13%，两边都是七成多为女性。这种人做完一处又会盯上下一处，手术解决不了。先挂一次号看看自己是不是这种情况，再决定动不动手术。 - 收益：按规矩把 33 项研究找齐再合起来算。整形外科就诊者中，躯体变形障碍（把别人基本看不出的缺陷放大到影响生活）患病率 15.04%，各项研究在 2.21%–56.67% 之间。换成人数，每 100 个去做整形的人里约 15 个符合，单看各项研究则从 2 个到 57 个不等。这批人平均年龄 34.54±12.41 岁，后一个数是上下浮动的幅度，74.38% 为女性。皮肤科就诊者是 12.65%，各项研究在 4.52%–35.16% 之间，平均年龄 27.79±9.03 岁，76.09% 为女性。作者建议整形外科医师与皮肤科医师主动评估、把高风险的人认出来，并安排几个科室一起管 - 证据等级：B - 来源：Ribeiro RVE (2017). Prevalence of Body Dysmorphic Disorder in Plastic Surgery and Dermatology Patients: A Systematic Review with Meta-Analysis. Aesthetic Plast Surg. - 备注：各项研究测出来的比例从 2.21% 一直到 56.67%，差得极大。原因是用的问卷和调查的人群都不一样。所以只能读出「这个比例不低、值得先筛一次」，不能把 15.04% 当准确数字，记 B 级也是因为这个。想做医美的人绝大多数没有心理问题。本条针对的是「反复、持续、已经影响到工作和社交」这一小部分人，手术解决不了他们的问题。判断线索有这几条：一天里花很长时间检查或者遮挡某个部位，因此回避社交或者拍照，做完一处又盯上下一处。 **Evidence:** B. The reported prevalence varies widely — from 2.21% up to 56.67% — because different studies use distinct questionnaires and populations. Thus we can only conclude that this condition is fairly common and warrants screening; the 15.04% figure should not be taken as an exact statistic. This is why it is graded B. Importantly, most people seeking cosmetic treatments do not have psychological issues; only a small subset — those whose preoccupation is persistent, interferes with work or social life, and leads to repeated surgical attempts — are at risk. Warning signs include spending excessive time each day inspecting or concealing a body part, avoiding social interactions or photos, and constantly fixating on new areas after previous corrections. 〔13〕 **Source summary:** When we combine data from 33 studies, we find that 15.04% of people seeking cosmetic surgery meet the criteria for body dysmorphic disorder — a condition where a flaw barely noticeable to others becomes a major source of distress. Among dermatology patients seeking cosmetic treatments, the rate is 12.65%. In both groups, over 70% are women. Surgery can alter facial features, but it cannot break the cycle of constant self‑scrutiny and dissatisfaction; this often leads to repeated operations. Spending a modest amount on an initial evaluation can help determine whether you fall into this category, guiding your decision about surgery. **Low-ROI detour:** Move “If the feeling of “being unattractive” has reached the point where you constantly check your reflection and obsess over changes, get a body image assessment before considering surgery.” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “When we combine data from 33 studies, we find that 15.04% of people seeking cosmetic surgery meet the criteria for body dysmorphic disorder — a condition where a flaw barely noticeable to others becomes a major source of distress. Among dermatology patients seeking cosmetic treatments, the rate is 12.65%. In both groups, over 70% are women. Surgery can alter facial features, but it cannot break the cycle of constant self‑scrutiny and dissatisfaction; this often leads to repeated operations. Spending a modest amount on an initial evaluation can help determine whether you fall into this category, guiding your decision about surgery.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Ribeiro RVE (2017). Prevalence of Body Dysmorphic Disorder in Plastic Surgery and Dermatology Patients: A Systematic Review with Meta-Analysis. Aesthetic Plast Surg.](https://doi.org/10.1007/s00266-017-0869-0) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/28-%E5%88%AB%E4%B8%BA%E4%BA%86%E5%A4%96%E5%BD%A2%E6%8A%8A%E8%BA%AB%E4%BD%93%E6%90%9E%E5%9D%8F.md --- ### 28-009 — Use an orthodontist for an in-person exam and follow-up; do not self-treat with mail-order aligners Original title: 矫正牙齿要找有正畸资质的医生当面检查、按时复诊，别网购牙套自己在家戴 **Source text (English):** ### 9. Use an orthodontist for an in-person exam and follow-up; do not self-treat with mail-order aligners - Cost: Professional care costs more and requires follow-up visits over the treatment period. - In plain terms: Chinese device guidance calls for an orthodontist's supervision and regular review. The US FDA says it has not authorized clear aligners sold directly without a prescription and dental supervision. - Applicability and limits: This entry cites regulatory guidance, not an estimated complication rate. Ask a qualified dental professional about diagnosis and treatment options. - Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below. **Original text (Chinese):** ### 9. 矫正牙齿要找有正畸资质的医生当面检查、按时复诊，别网购牙套自己在家戴 - 成本：比网购多出挂号和复诊的钱，每隔一段时间要去一趟诊所。难在疗程常常一两年，要坚持复诊。 - 说人话：透明牙套在国内是二类医疗器械，说明书要求在有正畸资质的医生指导下戴、定期复诊。美国药监部门说没批准过不经牙医开方就直接卖给个人的牙套。没人当面检查，可能咬合变歪、牙齿移错位置、疼痛，甚至掉牙。 - 收益：国家药监局医疗器械技术审评中心 2022 年的《无托槽矫治器注册审查指导原则》说，这种牙套「管理类别为Ⅱ类」。它要求说明书写明「治疗过程中需在具有口腔正畸专业资质医师的指导下进行佩戴」，还要写「进食、刷牙及定期复诊的要求」。产品名称「不建议含有“隐形”等虚无、假设的概念性名称」。美国食品药品监督管理局（FDA）的说法是：「The FDA has not authorized clear aligners that are sold directly to consumers without a prescription and supervision by a dentist or orthodontist」，意思是不经牙医开方和监督、直接卖给个人的透明牙套，它一个都没批准过。FDA 还说：「In-person examination by a dentist or orthodontist can help lower the risks of uneven bite, unintended tooth movement, pain, and tooth loss」，也就是牙医当面检查能降低咬合不齐、牙齿移位、疼痛和掉牙的风险。开始戴以后定期当面复诊，才能确认牙在按计划安全移动。这两份都是监管文件，没有给出出事的比例 - 证据等级：C - 来源：国家药品监督管理局医疗器械技术审评中心 (2022). 无托槽矫治器注册审查指导原则（2022 年第 41 号）. ；国家卫生健康委办公厅等 (2023). 关于进一步推进口腔医疗服务和保障管理工作的通知（国卫办医政发〔2023〕11 号，第五条）. ；U.S. Food and Drug Administration (2026). Clear Dental Aligners（页面 2026 年 9 月 9 日更新）. - 备注：收益量级定为小，因为没找到出事比例，只能凭后果判断。国内药监和卫健部门针对「网购牙套在家自己戴」的风险提示没有找到，所以本条主要靠注册要求和 FDA 的说法。正畸属于医疗行为，做医疗美容性质的牙齿矫正，机构许可证要有对应科目，动手的医生要有资质，查法见本节第 2 条（机构许可证、主诊医师）。四部门 2023 年的口腔医疗通知也点名要严惩无证机构和聘用非卫生技术人员看牙。正畸医保不报，见第 24 节第 12 条（种牙之前先问清包干价） **Evidence:** C. This entry cites regulatory guidance, not an estimated complication rate. Ask a qualified dental professional about diagnosis and treatment options. **Source summary:** Chinese device guidance calls for an orthodontist's supervision and regular review. The US FDA says it has not authorized clear aligners sold directly without a prescription and dental supervision. **Low-ROI detour:** Move “Use an orthodontist for an in-person exam and follow-up; do not self-treat with mail-order aligners” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Chinese device guidance calls for an orthodontist's supervision and regular review. The US FDA says it has not authorized clear aligners sold directly without a prescription and dental supervision.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 24-012; 28-002 **Source links:** [国家药品监督管理局医疗器械技术审评中心 (2022). 无托槽矫治器注册审查指导原则（2022 年第 41 号）.](https://www.cmde.org.cn/flfg/zdyz/zdyzwbk/20230103095116100.html); [国家卫生健康委办公厅等 (2023). 关于进一步推进口腔医疗服务和保障管理工作的通知（国卫办医政发〔2023〕11 号，第五条）.](https://www.gov.cn/zhengce/zhengceku/202309/content_6903786.htm); [U.S. Food and Drug Administration (2026). Clear Dental Aligners（页面 2026 年 9 月 9 日更新）.](https://www.fda.gov/medical-devices/dental-devices/clear-dental-aligners) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/28-%E5%88%AB%E4%B8%BA%E4%BA%86%E5%A4%96%E5%BD%A2%E6%8A%8A%E8%BA%AB%E4%BD%93%E6%90%9E%E5%9D%8F.md --- ## 29. Recovering from Major Life Blows Original chapter title: 遭遇重大打击之后 [← 回总目录](../README.md) 亲人去世、被告知重病、失业、离婚。这几件事在研究里有个共同点：出事的不只是心情，还有身体。风险最高的那一段，集中在头几周到头一年。这一节不讲怎么「走出来」，只讲这段时间里哪些事必须有人盯住，哪些决定必须往后放，什么时候该去挂号。多数条目算的是死亡概率。谈花钱和待遇的四条算的是钱：别一上来就花钱做哀伤咨询（第 9 条）、打 12356 和挂心理门诊（第 11 条）、不可逆的大决定往后推（第 12 条）、别拿死当还债的办法（第 13 条）。两类数字不互相换算。没有亲人也没有朋友可找的，「找个人盯住」这句话怎么落地见第 6 条。 亲人去世当时的手续、遗体 ### 29-001 — After a loved one passes, don’t stay alone for the first few days. Those with heart disease, high blood pressure, or diabetes should keep taking their medication. If you feel pressure or pain in the chest, call 120 right away. Original title: 亲人刚走的那几天别一个人待着，有心脏病、高血压、糖尿病的照常吃药，胸口压着疼就叫 120 **Source text (English):** ### 1. After a loved one passes, don’t stay alone for the first few days. Those with heart disease, high blood pressure, or diabetes should keep taking their medication. If you feel pressure or pain in the chest, call 120 right away. - Cost: There is no cost involved. Just avoid being alone during these days and keep taking your medicine as usual. - In plain terms: In the first day after losing a loved one, the risk of a heart attack is about 21.1 times higher than normal, then it drops each day afterward. For people aged 60 to 89, the rate of heart attacks or strokes within 30 days of losing a spouse roughly doubles compared to the general population, then returns to normal after a month. Those already dealing with heart disease must not skip their medication. Chest pressure, shortness of breath, or weakness in one arm or leg are clear emergency signs — call 120 immediately. - Benefit: This conclusion comes from a study of 1,985 acute heart attack patients, comparing their health status before and after the event. Out of them, 270 individuals (13.6%) had lost someone close within six months prior, and 19 lost a loved one just one day before the attack. Within 24 hours of such a loss, the risk of a heart attack rose 21.1 times (95% CI 13.1–34.1; actual range roughly 13 to 34 times). This risk then gradually decreased day by day. To put this into perspective: among people with a baseline 5% ten-year risk of heart attack, one extra case occurs for every 1,394 people who recently lost a loved one; for those with a 20% baseline risk, the figure is one extra case per 320 people. Another UK-based study compared 30,447 widowed individuals aged 60–89 with 83,588 similar controls. Within 30 days of bereavement, 0.16% of the bereaved group suffered a heart attack or stroke, versus 0.08% of controls — an IRR of 2.20 (1.52–3.15), meaning their risk was roughly 2.2 times higher. Specifically, heart attack risk was 2.14 times higher (1.20–3.81) and stroke risk 2.40 times higher (1.22–4.71). These elevated risks faded after 30 days. Over 90 days, two other conditions also showed increased risk: acute coronary syndrome (IRR 2.20, 1.12–4.29) and pulmonary embolism (IRR 2.37, 1.18–4.75). In total, 67 people in the control group experienced such events, and the heart attack risk was 2.1 times higher for bereaved individuals. - Evidence grade: A - Sources:Mostofsky E, et al. (2012). Risk of acute myocardial infarction after the death of a significant person in one's life: the Determinants of Myocardial Infarction Onset Study. Circulation. ; Carey IM, et al. (2014). Increased risk of acute cardiovascular events after partner bereavement: a matched cohort study. JAMA Internal Medicine. - Notes: Practical steps are easy to follow: ask someone else to manage your medication rather than relying on memory alone. Avoid long-distance travel during this period, and do not try to cope by drinking alcohol — details on alcohol’s effects are covered in Section 2. Recognizing heart attacks and strokes, plus instructions on calling emergency services, are explained in Section 13. Both studies referenced here rely on retrospective population data, so it’s hard to determine exactly how many participants would have developed these conditions anyway. Yet both studies point to the same general trend and timeframe. For anyone unable to arrange help or who must remain alone during these days, please see point 6 in this section. **Original text (Chinese):** ### 1. 亲人刚走的那几天别一个人待着，有心脏病、高血压、糖尿病的照常吃药，胸口压着疼就叫 120 - 成本：不花钱。这几天别一个人待着，药照常吃。 - 说人话：亲人去世后头一天，心梗发作的概率是平时的 21.1 倍，之后一天比一天低。60 到 89 岁的人在伴侣去世后 30 天内，心梗或中风的比例大约翻倍，一个月后回落。本来就有心血管病的人，这几天别停药。胸口压着疼、喘不上气、一侧手脚没力，立刻打 120。 - 收益：1985 名急性心梗患者，拿同一个人发病前后的不同时间段自己跟自己比。其中 270 人（13.6%）在发病前 6 个月内失去过重要的人，19 人是在心梗前 1 天内失去的。重要的人去世后 24 小时内，急性心梗发作率升高 21.1 倍（95% CI 13.1–34.1，真实倍数大致在 13 到 34 之间）。此后逐日下降。换成实际人数：十年心梗风险 5% 的人里，每 1394 个刚失去亲人的多出 1 例。风险 20% 的人里，每 320 个多出 1 例。英国另一项研究，比了 30447 名 60 至 89 岁丧偶者和 83588 名条件相当的对照。丧偶后 30 天内发生心梗或中风的，丧偶的一边 50 人（0.16%）。对照的一边 67 人（0.08%）。IRR 2.20（1.52–3.15），即出事的概率约为对照的 2.2 倍。其中心梗 2.14（1.20–3.81），约 2.1 倍。中风 2.40（1.22–4.71），约 2.4 倍。30 天以后减弱。90 天内还看了两类病。一类是非心梗急性冠脉综合征（心脏供血急性出问题、但还够不上心梗的那类），IRR 2.20（1.12–4.29）。一类是肺栓塞（血块堵在肺的血管里），IRR 2.37（1.18–4.75） - 证据等级：A - 来源：Mostofsky E, et al. (2012). Risk of acute myocardial infarction after the death of a significant person in one's life: the Determinants of Myocardial Infarction Onset Study. Circulation. ；Carey IM, et al. (2014). Increased risk of acute cardiovascular events after partner bereavement: a matched cohort study. JAMA Internal Medicine. - 备注：药盒交给别人管，别靠自己记。这几天别开长途。别靠喝酒扛过去，酒的账见第 2 节。心梗、中风怎么认、怎么叫车见第 13 节。两项都是回头翻人群数据的研究，分不清里面有多少人本来就要发病。但两项指的方向和时间段一致。没有人可以把药盒交出去、这几天注定一个人在屋里的，见本节第 6 条。 **Evidence:** A. Practical steps are easy to follow: ask someone else to manage your medication rather than relying on memory alone. Avoid long-distance travel during this period, and do not try to cope by drinking alcohol — details on alcohol’s effects are covered in Section 2. Recognizing heart attacks and strokes, plus instructions on calling emergency services, are explained in Section 13. Both studies referenced here rely on retrospective population data, so it’s hard to determine exactly how many participants would have developed these conditions anyway. Yet both studies point to the same general trend and timeframe. For anyone unable to arrange help or who must remain alone during these days, please see point 6 in this section. **Source summary:** In the first day after losing a loved one, the risk of a heart attack is about 21.1 times higher than normal, then it drops each day afterward. For people aged 60 to 89, the rate of heart attacks or strokes within 30 days of losing a spouse roughly doubles compared to the general population, then returns to normal after a month. Those already dealing with heart disease must not skip their medication. Chest pressure, shortness of breath, or weakness in one arm or leg are clear emergency signs — call 120 immediately. **Low-ROI detour:** Move “After a loved one passes, don’t stay alone for the first few days. Those with heart disease, high blood pressure, or diabetes should keep taking their medication. If you feel pressure or pain in the chest, call 120 right away.” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “In the first day after losing a loved one, the risk of a heart attack is about 21.1 times higher than normal, then it drops each day afterward. For people aged 60 to 89, the rate of heart attacks or strokes within 30 days of losing a spouse roughly doubles compared to the general population, then returns to normal after a month. Those already dealing with heart disease must not skip their medication. Chest pressure, shortness of breath, or weakness in one arm or leg are clear emergency signs — call 120 immediately.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 29-006; chapter:02; chapter:13 **Source links:** [Mostofsky E, et al. (2012). Risk of acute myocardial infarction after the death of a significant person in one's life: the Determinants of Myocardial Infarction Onset Study. Circulation.](https://doi.org/10.1161/CIRCULATIONAHA.111.061770); [Carey IM, et al. (2014). Increased risk of acute cardiovascular events after partner bereavement: a matched cohort study. JAMA Internal Medicine.](https://doi.org/10.1001/jamainternmed.2013.14558) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/29-%E9%81%AD%E9%81%87%E9%87%8D%E5%A4%A7%E6%89%93%E5%87%BB%E4%B9%8B%E5%90%8E.md --- ### 29-002 — On the week you receive a cancer diagnosis, don’t go alone to pick up the results — postpone non‑treatment decisions Original title: 被告知重病诊断的那一周，别一个人去拿报告，治疗以外的决定往后放 **Source text (English):** ### 2. On the week you receive a cancer diagnosis, don’t go alone to pick up the results — postpone non‑treatment decisions - Cost: No cost at all. Simply arrange for someone to accompany you when you collect the results, and put any major decisions unrelated to treatment off for a few days. - In plain terms: In the first week after receiving a cancer diagnosis, the risk of suicide is roughly 12.6 times higher than among people without a diagnosis, while the risk of dying from cardiovascular disease is about 5.6 times higher. By the end of the first year this drops to roughly 3.1 times; the effect is especially pronounced for harder‑to‑treat cancers. The greatest risk exists during those first few days, after which it falls quickly. Therefore, bring a companion when picking up the results and avoid being alone at home. Decisions such as quitting your job or selling your house can wait until your next appointment. - Benefit: Data from Sweden’s national registers tracked over 6.07 million people (6,073,240 individuals) from 1991 to 2006. Compared with cancer‑free controls, the relative risk of suicide in the first week after diagnosis was 12.6 (95% CI 8.6–17.8), meaning roughly 12.6 times higher. The true value lies somewhere between 8.6 and 17.8. The incidence rate during that week was 2.50 per 1,000 person‑years — about 2.5 cases per 1,000 people each year. By the end of the first year this fell to 3.1 (2.7–3.5; 0.60 per 1,000 person‑years), or roughly 3.1 times higher. Cardiovascular mortality in the first week was 5.6 times higher (5.2–5.9; 116.80 per 1,000 person‑years), and over the first four weeks it remained at 3.3 times higher (3.1–3.4; 65.81 per 1,000 person‑years). This elevated risk declines rapidly within the first year; the effect is more pronounced for cancers with poorer prognoses. Comparisons of the same patients over time yielded consistent results. - Evidence grade: A - Sources:Fang F, et al. (2012). Suicide and cardiovascular death after a cancer diagnosis. New England Journal of Medicine. - Notes: These figures apply specifically to cancer patients. No comparable data exist for other serious diagnoses. The actual number of people affected remains low: a total of 6,073,240 individuals were included in the study, and the first‑week suicide rate is 2.50 per 1,000 person‑years, i.e., only 2.5 cases per 1,000 people each year. This information is provided not to frighten, but to emphasize the importance of having someone present during those initial days. Long‑term management, insurance coverage, and follow‑up care are discussed in Sections 16 and 24. For those unable to find a companion, see point 6 in this section, which suggests enlisting neighbours or community contacts instead. **Original text (Chinese):** ### 2. 被告知重病诊断的那一周，别一个人去拿报告，治疗以外的决定往后放 - 成本：不花钱。找个人陪你去拿报告。把治疗以外的大决定推后几天。 - 说人话：拿到癌症诊断的第一周，自杀的概率是没确诊的人的 12.6 倍，死于心血管病的概率是 5.6 倍。到第一年，自杀风险降到 3.1 倍，越难治的癌越明显。所以拿报告那天带个人去，回家别一个人待着。辞职、卖房这类事，留到下次门诊再说。 - 收益：瑞典全国档案跟踪 607 万多人（6,073,240 人），时间是 1991 至 2006 年。和没确诊癌症的人相比，确诊后第一周自杀相对风险 12.6（95% CI 8.6–17.8），即约 12.6 倍。真实倍数大致在 8.6 到 17.8 之间。这一周的发病率是 2.50/1000 人年，也就是 1000 人跟一年出 2.5 例。到第一年降到 3.1（2.7–3.5，0.60/1000 人年），约 3.1 倍。心血管死亡第一周 5.6（5.2–5.9，116.80/1000 人年），约 5.6 倍。前 4 周 3.3（3.1–3.4，65.81/1000 人年）。风险升高在确诊后第一年内迅速回落。越是治起来难、活下来概率低的癌种，升得越明显。把同一批患者不同时间段自己跟自己比，结论一致 - 证据等级：A - 来源：Fang F, et al. (2012). Suicide and cardiovascular death after a cancer diagnosis. New England Journal of Medicine. - 备注：这是癌症病人的数据。换到别的重大诊断，没有同等分量的原文。出事的人其实很少：第一周自杀率 2.50/1000 人年，即 1000 人跟一年出 2.5 例。写出来不是吓人，是说明「刚知道的那几天」要有人在旁边。确诊后的长期管理、报销和复查见第 16 节和第 24 节。找不到人陪着去的见本节第 6 条（把「那个人」换成邻居和社区名单）。 **Evidence:** A. These figures apply specifically to cancer patients. No comparable data exist for other serious diagnoses. The actual number of people affected remains low: a total of 6,073,240 individuals were included in the study, and the first‑week suicide rate is 2.50 per 1,000 person‑years, i.e., only 2.5 cases per 1,000 people each year. This information is provided not to frighten, but to emphasize the importance of having someone present during those initial days. Long‑term management, insurance coverage, and follow‑up care are discussed in Sections 16 and 24. For those unable to find a companion, see point 6 in this section, which suggests enlisting neighbours or community contacts instead. **Source summary:** In the first week after receiving a cancer diagnosis, the risk of suicide is roughly 12.6 times higher than among people without a diagnosis, while the risk of dying from cardiovascular disease is about 5.6 times higher. By the end of the first year this drops to roughly 3.1 times; the effect is especially pronounced for harder‑to‑treat cancers. The greatest risk exists during those first few days, after which it falls quickly. Therefore, bring a companion when picking up the results and avoid being alone at home. Decisions such as quitting your job or selling your house can wait until your next appointment. **Low-ROI detour:** Move “On the week you receive a cancer diagnosis, don’t go alone to pick up the results — postpone non‑treatment decisions” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “In the first week after receiving a cancer diagnosis, the risk of suicide is roughly 12.6 times higher than among people without a diagnosis, while the risk of dying from cardiovascular disease is about 5.6 times higher. By the end of the first year this drops to roughly 3.1 times; the effect is especially pronounced for harder‑to‑treat cancers. The greatest risk exists during those first few days, after which it falls quickly. Therefore, bring a companion when picking up the results and avoid being alone at home. Decisions such as quitting your job or selling your house can wait until your next appointment.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 29-006; chapter:16 **Source links:** [Fang F, et al. (2012). Suicide and cardiovascular death after a cancer diagnosis. New England Journal of Medicine.](https://doi.org/10.1056/NEJMoa1110307) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/29-%E9%81%AD%E9%81%87%E9%87%8D%E5%A4%A7%E6%89%93%E5%87%BB%E4%B9%8B%E5%90%8E.md --- ### 29-003 — After losing a job, it’s important to set a regular sleep schedule, keep yibao (basic medical insurance) active, and plan job searches methodically — don’t just stay at home all day. Original title: 失业之后先把作息、医保和找工作的节奏固定下来，别整天待在家里 **Source text (English):** ### 3. After losing a job, it’s important to set a regular sleep schedule, keep yibao (basic medical insurance) active, and plan job searches methodically — don’t just stay at home all day. - Cost: There’s no expense involved. First, register as unemployed and apply for unemployment benefits; then schedule job searches at set times. The real challenge is waking up on time when no one is there to push you. - In plain terms: People who are unemployed have a roughly 60% higher chance of dying in the years that follow compared to those still employed. This effect is stronger among younger men and peaks during the first decade after job loss. Some of this risk can be controlled: studies that also accounted for smoking and drinking showed a 25% smaller increase in mortality. Registering as unemployed and claiming benefits also ensures that employee medical insurance stays active (see Section 7). - Benefit: Data from 42 studies involving over 20 million participants and 235 mortality risk estimates show that, after adjusting for age and other factors, unemployed individuals face an average HR of 1.63 for all causes of death — meaning their risk is about 63% higher than that of employed people. This effect is more pronounced in men and in people early or midway through their careers; it diminishes after the first ten years. When lifestyle factors like smoking and drinking are included in the analysis, the average HR drops by 24%, reflecting a similar reduction in overall risk. - Evidence grade: A - Sources:Roelfs DJ, et al. (2011). Losing life and livelihood: a systematic review and meta-analysis of unemployment and all-cause mortality. Social Science & Medicine. - Notes: These findings come from observational studies, so a direct cause‑and‑effect relationship cannot be proven; it’s also possible that poorer health contributes to unemployment. Nevertheless, the 24% reduction in risk after adjusting for health behaviors offers a useful direction for intervention. Details on eligibility for unemployment benefits, how to apply, and how to maintain social insurance coverage are provided in Section 7. Information on severance pay and why you should avoid voluntarily resigning can be found in Section 19. **Original text (Chinese):** ### 3. 失业之后先把作息、医保和找工作的节奏固定下来，别整天待在家里 - 成本：不花钱。先去办失业登记、领失业保险金，再把找工作排成固定日程。难在没人催你的时候还要按点起床。 - 说人话：失业的人之后死亡的概率比在职的人高约六成，男性和年纪不大的人更明显，头十年最高。把抽烟喝酒的影响扣掉，升幅少了约四分之一，这部分自己能管住。先去办失业登记、领失业保险金，领的期间医保由失业保险代缴。 - 收益：42 项研究、235 个死亡风险估计、逾 2000 万人合起来算。把年龄等条件的影响扣平之后，失业者各种原因加起来的死亡风险平均 HR 为 1.63，比在职的人高约六成。男性高于女性。对处在职业生涯早期和中期的人影响明显，晚期较小。跟踪的头 10 年风险最高，之后下降。在把抽烟喝酒这类健康行为也算进去的那部分研究里，平均 HR 低 24%，即算出来的升幅少了约四分之一 - 证据等级：A - 来源：Roelfs DJ, et al. (2011). Losing life and livelihood: a systematic review and meta-analysis of unemployment and all-cause mortality. Social Science & Medicine. - 备注：这是回头翻人群数据的研究，分不清因果方向。本来身体差的人也更容易失业。但「把生活习惯那部分影响扣掉后，效应低 24%」给了可着手的方向。失业能领什么、去哪领、社保怎么续见第 7 节。被辞退该拿多少补偿、别签主动辞职见第 19 节。 **Evidence:** A. These findings come from observational studies, so a direct cause‑and‑effect relationship cannot be proven; it’s also possible that poorer health contributes to unemployment. Nevertheless, the 24% reduction in risk after adjusting for health behaviors offers a useful direction for intervention. Details on eligibility for unemployment benefits, how to apply, and how to maintain social insurance coverage are provided in Section 7. Information on severance pay and why you should avoid voluntarily resigning can be found in Section 19. **Source summary:** People who are unemployed have a roughly 60% higher chance of dying in the years that follow compared to those still employed. This effect is stronger among younger men and peaks during the first decade after job loss. Some of this risk can be controlled: studies that also accounted for smoking and drinking showed a 25% smaller increase in mortality. Registering as unemployed and claiming benefits also ensures that employee medical insurance stays active (see Section 7). **Low-ROI detour:** Move “After losing a job, it’s important to set a regular sleep schedule, keep yibao (basic medical insurance) active, and plan job searches methodically — don’t just stay at home all day.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “People who are unemployed have a roughly 60% higher chance of dying in the years that follow compared to those still employed. This effect is stronger among younger men and peaks during the first decade after job loss. Some of this risk can be controlled: studies that also accounted for smoking and drinking showed a 25% smaller increase in mortality. Registering as unemployed and claiming benefits also ensures that employee medical insurance stays active (see Section 7).” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** chapter:07; chapter:19 **Source links:** [Roelfs DJ, et al. (2011). Losing life and livelihood: a systematic review and meta-analysis of unemployment and all-cause mortality. Social Science & Medicine.](https://doi.org/10.1016/j.socscimed.2011.01.005) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/29-%E9%81%AD%E9%81%87%E9%87%8D%E5%A4%A7%E6%89%93%E5%87%BB%E4%B9%8B%E5%90%8E.md --- ### 29-004 — People who lose a loved one to suicide, accident, or homicide should seek professional help rather than trying to cope alone Original title: 亲人死于自杀、意外或凶案的，别指望硬扛，主动去找专业帮助 **Source text (English):** ### 4. People who lose a loved one to suicide, accident, or homicide should seek professional help rather than trying to cope alone - Cost: Calling 12356 is free of charge. Visiting a doctor and attending a psychological clinic costs the same as any other outpatient visit. The hard part is mustering the courage to reach out. - In plain terms: Within five years after losing a spouse to suicide, men are about 80% more likely to develop a mental disorder compared to the general population, while women are about 70% more likely. Compared to those whose spouses died from other causes, this risk is still 70% to 100% higher. Such bereaved individuals also tend to feel isolated and ashamed. This is precisely why they should actively seek help rather than waiting for things to get better on their own. - Benefit: A nationwide Danish registry tracked 6.7 million adults from 1980 to 2014, totaling over 136 million person-years of observation. For bereaved individuals whose spouses died by suicide, the relative risk of being newly diagnosed with a mental disorder within five years was as follows: for men, the IRR was 1.8 (95% CI 1.6–2.0), meaning a roughly 80% higher risk; for women, the IRR was 1.7 (1.6–1.8), representing a roughly 70% higher risk. Compared to those whose spouses died from other causes, the IRR for men was 1.7 (1.5–1.9) and for women 2.0 (1.9–2.2), again indicating a 70% to 100% higher risk. This group also showed higher rates of suicidal behavior, mortality, and need for municipal social assistance. Physical health risks such as cirrhosis and sleep disorders were also elevated. An additional 57 separate studies were reviewed without pooling their results. Bereavement due to suicide is linked to four key outcomes: a higher risk of suicide among surviving partners; a higher likelihood of parents being admitted to psychiatric care after their child’s suicide; a higher suicide risk among mothers after their adult child’s death; and a higher depression risk among children after their parents’ suicide. Compared to those grieving after violent deaths from other causes, people bereaved by suicide report feeling isolated and ashamed more often. - Evidence grade: A - Sources:Erlangsen A, et al. (2017). Association Between Spousal Suicide and Mental, Physical, and Social Health Outcomes: A Longitudinal and Nationwide Register-Based Study. JAMA Psychiatry. ; Pitman A, et al. (2014). Effects of suicide bereavement on mental health and suicide risk. The Lancet Psychiatry. ; Kristensen P et al. (2012). Bereavement and mental health after sudden and violent losses: a review. Psychiatry. (The summary in the notes) - Notes: Sudden, violent deaths refer to accidents, homicides, or disasters. After such events, rates of PTSD, depression, and prolonged grief are higher than after deaths from natural causes, and recovery tends to be slower. Guidance on handling suicidal thoughts is provided in Section 1, Item 25. **Original text (Chinese):** ### 4. 亲人死于自杀、意外或凶案的，别指望硬扛，主动去找专业帮助 - 成本：打 12356 不花钱。要看医生，挂心理门诊是普通门诊的钱。难在自己开口找人。 - 说人话：配偶死于自杀的人，五年内被查出精神障碍的概率比一般人高约八成（男性）、七成（女性）。和配偶死于其他原因的人比，也高七成到一倍。这类丧亲的人更容易觉得被人疏远、觉得羞耻。这正是要主动去找人的理由，别等自己好起来。 - 收益：丹麦全国档案跟踪 670 万成年人，时间是 1980 至 2014 年，合计逾 1.36 亿人年（所有人被跟踪的年数加总）。因配偶自杀而丧偶的人，5 年内新查出精神障碍的风险和一般人比，IRR 男性 1.8（95% CI 1.6–2.0），即高约八成。女性 1.7（1.6–1.8），即高约七成。和因其他死因丧偶的人相比，IRR 男性 1.7（1.5–1.9）、女性 2.0（1.9–2.2），即高七成到一倍。这批人里，自杀行为、死亡率与需要市政救助的比例也更高。肝硬化、睡眠障碍等身体上的病，风险同样升高。另有 57 项研究逐项归纳，不合并算数。因自杀丧亲，和下面四件事相关。一是伴侣自杀风险升高。二是子女自杀后父母住进精神科的风险升高。三是成年子女自杀后母亲自杀风险升高。四是父母自杀后子女抑郁风险升高。和因其他暴力死亡丧亲的人相比，因自杀丧亲的人更常说自己被人疏远、觉得羞耻 - 证据等级：A - 来源：Erlangsen A, et al. (2017). Association Between Spousal Suicide and Mental, Physical, and Social Health Outcomes: A Longitudinal and Nationwide Register-Based Study. JAMA Psychiatry. ；Pitman A, et al. (2014). Effects of suicide bereavement on mental health and suicide risk. The Lancet Psychiatry. ；Kristensen P 等 (2012). Bereavement and mental health after sudden and violent losses: a review. Psychiatry. （备注里那份综述） - 备注：突然的、暴力性的死亡，指的是事故、凶案、灾害。这类死亡之后，创伤后应激障碍、抑郁和哀伤卡住的比例都比病亡后高。恢复也更慢。自己有自杀念头时的处置见第 1 节第 25 条。 **Evidence:** A. Sudden, violent deaths refer to accidents, homicides, or disasters. After such events, rates of PTSD, depression, and prolonged grief are higher than after deaths from natural causes, and recovery tends to be slower. Guidance on handling suicidal thoughts is provided in Section 1, Item 25. **Source summary:** Within five years after losing a spouse to suicide, men are about 80% more likely to develop a mental disorder compared to the general population, while women are about 70% more likely. Compared to those whose spouses died from other causes, this risk is still 70% to 100% higher. Such bereaved individuals also tend to feel isolated and ashamed. This is precisely why they should actively seek help rather than waiting for things to get better on their own. **Low-ROI detour:** Move “People who lose a loved one to suicide, accident, or homicide should seek professional help rather than trying to cope alone” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Within five years after losing a spouse to suicide, men are about 80% more likely to develop a mental disorder compared to the general population, while women are about 70% more likely. Compared to those whose spouses died from other causes, this risk is still 70% to 100% higher. Such bereaved individuals also tend to feel isolated and ashamed. This is precisely why they should actively seek help rather than waiting for things to get better on their own.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-025 **Source links:** [Erlangsen A, et al. (2017). Association Between Spousal Suicide and Mental, Physical, and Social Health Outcomes: A Longitudinal and Nationwide Register-Based Study. JAMA Psychiatry.](https://doi.org/10.1001/jamapsychiatry.2017.0226); [Pitman A, et al. (2014). Effects of suicide bereavement on mental health and suicide risk. The Lancet Psychiatry.](https://doi.org/10.1016/S2215-0366(14)70224-X); [Kristensen P 等 (2012). Bereavement and mental health after sudden and violent losses: a review. Psychiatry.](https://doi.org/10.1521/psyc.2012.75.1.76) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/29-%E9%81%AD%E9%81%87%E9%87%8D%E5%A4%A7%E6%89%93%E5%87%BB%E4%B9%8B%E5%90%8E.md --- ### 29-005 — In the first six months after losing a spouse, assign one trusted person to oversee meals, sleep, medication for chronic conditions, and follow‑up appointments Original title: 丧偶后的头半年，把三餐、睡觉、慢性病的药和复查交给一个固定的人盯着 **Source text (English):** ### 5. In the first six months after losing a spouse, assign one trusted person to oversee meals, sleep, medication for chronic conditions, and follow‑up appointments - Cost: No expense at all. Simply choose someone — a child, sibling, or friend — and ask them to visit regularly or call you. The hard part is actually asking them to take on this responsibility. - In plain terms: Within the first six months after a spouse passes away, the risk of dying is roughly 40% higher than for people who haven’t lost a spouse. After six months it drops to about 15% higher. For men the increase is roughly 23%; for women the difference is so small it may well be a coincidence. This extra risk cannot be offset simply by staying positive. The practical step is to hand off medication, meals, and medical check‑ups to a specific person rather than relying on your own memory. - Benefit: Data from 15 studies that were registered beforehand and later tracked a total of 2,263,888 participants show that within six months of losing a spouse the relative risk of death is 1.41 (95% CI 1.26–1.57), meaning the death probability is about 40% higher than for non‑bereaved individuals. After six months this drops to 1.14 (1.10–1.18), a 15% increase. For men the relative risk is 1.23 (1.18–1.28), a 23% rise; for women it is 1.04 (1.00–1.08), a difference that is not statistically significant and may simply be a fluke. No notable difference was found between people under 65 and those 65 or older. Another analysis combining 123 publications, 1,377 risk estimates, and over 500 million people yielded a hazard ratio of 1.23 (1.19–1.28), indicating a 23% overall increase in mortality. Men again face a higher risk than women: their hazard ratio is 1.27 (1.19–1.35), a 27% rise, while for women it is 1.15 (1.08–1.22), a 15% increase. - Evidence grade: A - Sources:Moon JR, et al. (2011). Widowhood and mortality: a meta-analysis. PLoS ONE. ; Shor E, et al. (2012). Widowhood and mortality: a meta-analysis and meta-regression. Demography. - Notes: These findings come from retrospective analyses of population data; other confounding factors cannot be completely ruled out because spouses naturally share similar lifestyles and health patterns. Nevertheless, the consistent pattern — a markedly higher risk in the first half‑year compared to later periods — observed in two independent meta‑analyses makes this period a worthwhile window for extra care. Men tend to have higher risk and are less likely to ask for help. Families with bereaved elders should follow Section 17 to sort out accounts, guardianship, and wills. For those who cannot find such a person — whether living alone, having no surviving children, or lacking any close relatives — they should turn to community resources and mobile tools as described in Section 6. **Original text (Chinese):** ### 5. 丧偶后的头半年，把三餐、睡觉、慢性病的药和复查交给一个固定的人盯着 - 成本：不花钱。找一个具体的人，子女、兄弟姐妹或者朋友都行，让他定期上门或者打电话。难在要开口把这件事托付出去。 - 说人话：丧偶后不到半年，同期死亡的概率比没丧偶的人高约四成。半年以后降到高约一成半。男性高约两成三，女性那一档小到可能只是巧合。这个差不是靠想开点能扛过去的。该做的是把药、饭和复查落到一个具体的人身上，别指望自己记得住。 - 收益：15 项先登记再往后跟踪的研究、2,263,888 人合起来算。丧偶不足 6 个月时死亡 RR 1.41（95% CI 1.26–1.57），即同期死亡概率比没丧偶的人高约四成。6 个月以后是 1.14（1.10–1.18），降到高约一成半。男性 RR 1.23（1.18–1.28），高约两成三。女性 1.04（1.00–1.08，无统计学意义，即这点差可能只是巧合）。小于 65 岁与 65 岁以上没看出明显差别。另一项分析合并了 123 篇文献、1377 个风险估计、逾 5 亿人。把条件差异扣平后 HR 1.23（1.19–1.28），即整体高约两成三。男性还高于女性。男性 1.27（1.19–1.35），高两成七。女性 1.15（1.08–1.22），高一成五 - 证据等级：A - 来源：Moon JR, et al. (2011). Widowhood and mortality: a meta-analysis. PLoS ONE. ；Shor E, et al. (2012). Widowhood and mortality: a meta-analysis and meta-regression. Demography. - 备注：这是回头翻人群数据的研究，别的因素掺进来去不掉。夫妻的生活方式和疾病本来就相似。但「头半年比之后高得多」这个规律，在两份各自独立的汇总分析里都一样，值得当成一段照看窗口。男性风险更高，也更少开口求助。家里有丧偶老人的，按第 17 节把账户、监护和遗嘱一并理清。找不到这样一个人的（独居、失独、子女也不在了），把这件事交给社区和手机，见本节第 6 条。 **Evidence:** A. These findings come from retrospective analyses of population data; other confounding factors cannot be completely ruled out because spouses naturally share similar lifestyles and health patterns. Nevertheless, the consistent pattern — a markedly higher risk in the first half‑year compared to later periods — observed in two independent meta‑analyses makes this period a worthwhile window for extra care. Men tend to have higher risk and are less likely to ask for help. Families with bereaved elders should follow Section 17 to sort out accounts, guardianship, and wills. For those who cannot find such a person — whether living alone, having no surviving children, or lacking any close relatives — they should turn to community resources and mobile tools as described in Section 6. **Source summary:** Within the first six months after a spouse passes away, the risk of dying is roughly 40% higher than for people who haven’t lost a spouse. After six months it drops to about 15% higher. For men the increase is roughly 23%; for women the difference is so small it may well be a coincidence. This extra risk cannot be offset simply by staying positive. The practical step is to hand off medication, meals, and medical check‑ups to a specific person rather than relying on your own memory. **Low-ROI detour:** Move “In the first six months after losing a spouse, assign one trusted person to oversee meals, sleep, medication for chronic conditions, and follow‑up appointments” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Within the first six months after a spouse passes away, the risk of dying is roughly 40% higher than for people who haven’t lost a spouse. After six months it drops to about 15% higher. For men the increase is roughly 23%; for women the difference is so small it may well be a coincidence. This extra risk cannot be offset simply by staying positive. The practical step is to hand off medication, meals, and medical check‑ups to a specific person rather than relying on your own memory.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 29-006 **Source links:** [Moon JR, et al. (2011). Widowhood and mortality: a meta-analysis. PLoS ONE.](https://doi.org/10.1371/journal.pone.0023465); [Shor E, et al. (2012). Widowhood and mortality: a meta-analysis and meta-regression. Demography.](https://doi.org/10.1007/s13524-012-0096-x) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/29-%E9%81%AD%E9%81%87%E9%87%8D%E5%A4%A7%E6%89%93%E5%87%BB%E4%B9%8B%E5%90%8E.md --- ### 29-006 — For those without family or friends, replace “the person watching over you” with three simple things: a neighbor who can enter your home, a spot on the community outreach list, and emergency contacts saved on your phone. Original title: 没有亲人也没有朋友的，把「盯着你的那个人」换成三样东西：能进你家门的邻居、社区的探访名单、手机里的紧急联络 **Source text (English):** ### 6. For those without family or friends, replace “the person watching over you” with three simple things: a neighbor who can enter your home, a spot on the community outreach list, and emergency contacts saved on your phone. - Cost: No money is required. The hard part is mustering the courage to reach out — simply tell a neighbor or a member of the residents’ committee, “I live alone and have just experienced a crisis.” - In plain terms: When you have no relatives or friends, two things matter most: ensuring someone notices if something goes wrong, and making sure you eat and take medication on schedule. You can rely on yourself for meals and meds — just write it down and set reminders instead of trusting your memory. To guarantee someone notices, do three things: leave a spare key or temporary lock code with a neighbor, inform the residents’ committee that you live alone so they can add you to their outreach list, and save emergency contacts in your phone while keeping it powered on. - Benefit: A total of 44,573 outpatients with a history or risk of atherosclerotic thrombosis were enrolled in the international REACH study between December 2003 and December 2004; they were followed for four years. Of these, 8,594 participants (19%) lived alone. Over the four‑year period, the overall mortality rate for solo dwellers was 14.1%, compared with 11.1% for those living with others; cardiovascular deaths occurred in 8.6% versus 6.8% respectively. Both figures yielded log‑rank P‑values below 0.01, indicating the difference is unlikely to be coincidental. The magnitude of this effect varied by age: among people aged 45–65, solo living raised mortality from 5.7% to 7.7%; after adjusting for other factors, the hazard ratio was 1.24 (95% CI 1.01–1.51). For ages 66–80 the HR was 1.12 (1.01–1.26). In contrast, for those over 80 the rate fell to 24.6% versus 28.4%, giving an HR of 0.92 (0.79–1.06). In 2022, ten government agencies issued guidelines calling for regular outreach services for elderly individuals who are alone, living apart from family, disabled, or part of special family situations. These services — home visits, phone or video check‑ins, and remote monitoring — are to be organized by local townships and residents’ committees, who must also register each person’s willingness to receive help within existing community grids. By the end of 2025, at least one monthly visit must be guaranteed for all vulnerable seniors, and those who are completely dependent on care must receive even more frequent attention. The policy also encourages households to install smart call devices, water‑meter sensors, health monitors, and elder‑care alarms that can instantly alert emergency contacts when abnormal readings appear. Should any crisis be detected, staff are required to call emergency services right away. - Evidence grade: B - Sources: Udell JA, et al. (2012). Living alone and cardiovascular risk in outpatients at risk of or with atherothrombosis. Archives of Internal Medicine. (Minfa [2022] No. 73). - Notes: Here is how to implement each of the three steps. First, give a spare key or temporary lock code to a neighbor or building manager and let them know you will be alone for a few days; no deep friendship is needed, just someone who knows you’re home. Second, approach the residents’ committee to request inclusion on the outreach roster; elderly people living alone are explicitly targeted by the program, and you can also ask whether any free smart alarms or water‑meter gadgets are available locally. Third, program your phone with emergency contacts and a medical ID card, and keep it on and unmuted during this period. The “B” rating stems from two factors. One, the link between living alone and higher mortality was identified through retrospective data analysis; it remains possible that poorer health or socioeconomic status predispose people to both solitude and earlier death, a confounding factor the original paper itself acknowledges. Two, the outreach policy applies only to seniors; younger adults lack comparable statutory support. However, the same document obliges community workers to “spot early signs of psychological distress such as family loss, unemployment, or school dropout” — a point echoed in Section 11, which notes that calling the 12356 helpline can provide needed companionship. Why having someone nearby matters is illustrated in Section 13, where cardiac arrest outside hospitals occurs in 79.2% of cases at home; survival rates jump from 3.9% when no one is present to 16.1% when a bystander performs CPR. Being alone therefore places you in the lower‑survival bracket. Additionally, arranging regular outings — such as daily trips to handle funeral paperwork, visit health clinics, or deal with civil affairs offices — can become part of your routine, making it easier to stay active. The helpline can be contacted repeatedly, not just once, as mentioned in Section 11. Finally, while living alone is a long‑term risk factor (Section 22 cites a hazard ratio of 1.32), for the immediate period described here the three practical measures provide the greatest protective benefit. 〔0.03〕 〔13.2〕 〔12.3〕 **Original text (Chinese):** ### 6. 没有亲人也没有朋友的，把「盯着你的那个人」换成三样东西：能进你家门的邻居、社区的探访名单、手机里的紧急联络 - 成本：不花钱。难在要主动开口，跟邻居和居委会说一句「我一个人住，家里刚出事」。 - 说人话：没有亲人也没有朋友时，要顾的是两件事：出了事有人发现你，平时按时吃药吃饭。吃药吃饭靠自己，写成清单、上闹钟，别靠记性。有人发现靠三样：给邻居留一把备用钥匙，去居委会问能不能上探访关爱名单，手机设好紧急联络人、别关机。 - 收益：44,573 名门诊病人，都有动脉粥样硬化血栓的风险或者病史（血管里长斑块、容易被血块堵住的那类毛病）。他们由多国医生登记进 REACH 这个国际项目跟踪，2003 年 12 月至 2004 年 12 月入组，跟踪 4 年。其中 8,594 人（19%）独居。独居的人 4 年里各种原因加起来的死亡为 14.1%，同住的是 11.1%。心血管死亡 8.6% 对 6.8%。两项 log-rank P<0.01，差别不太可能是碰巧。不同年龄段的差距不一样（交互 P=0.03）。45 至 65 岁，独居对同住的死亡为 7.7% 对 5.7%。把别的条件扣平后 HR 1.24（95% CI 1.01–1.51），即高约两成四。66 至 80 岁是 13.2% 对 12.3%，HR 1.12（1.01–1.26），高约一成。80 岁以上是 24.6% 对 28.4%，HR 0.92（0.79–1.06），反而没见升高。民政部等十部门 2022 年意见规定，要开展探访关爱服务。对象是独居、空巢、留守、失能、重残、计划生育特殊家庭等老年人。服务方式为「定期上门入户、电话视频、远程监测」。由乡镇（街道）摸底排查、村（居）民委员会协助，掌握基本信息和「接受探访关爱服务的意愿」并纳入基层网格化管理，也就是按片区分给专人盯着。到 2025 年底「确保特殊困难老年人月探访率达到 100%」，「对失能的特殊困难老年人，每月探访关爱不少于一次」。文件还倡导家庭配置智能呼叫系统、智能电水表、健康监测产品、养老监护装置，「一旦监测异常，能够及时预警，并同步向紧急联系人发送提示信息」。服务人员发现紧急问题「应当第一时间协助拨打紧急求助电话」 - 证据等级：B - 来源：Udell JA, et al. (2012). Living alone and cardiovascular risk in outpatients at risk of or with atherothrombosis. Archives of Internal Medicine. ；民政部等十部门 (2022). 关于开展特殊困难老年人探访关爱服务的指导意见（民发〔2022〕73 号）. - 备注：三样东西具体怎么办。一，把备用钥匙或者门锁的临时密码给一个邻居或者物业，跟他说一句「我这几天一个人」。不需要交情，只需要有人知道你在屋里。二，去社区居委会说明自己独居，问能不能上探访关爱的名单。老年人里独居、空巢、失独的是官方明确的服务对象，顺便问本地有没有免费装的智能呼叫器、智能水表这类装置。三，手机设好紧急联络人和医疗急救卡，这几天别静音、别关机。给 B 的原因有两条。一是独居和死亡率的关联来自回头翻人群数据的研究，去不掉「本来身体差、条件差的人更可能独居」这层反过来的解释，原文自己也写这个结果有待确认。二是探访关爱那份文件只覆盖老年人。不满 60 岁的没有对应的专门制度。能指望的是文件里的一条，它要求网格员和社工「及时发现家庭变故、失业、失学等心理危机风险」（见本节第 11 条，要人陪着说话打 12356）。「屋里有人」为什么值钱，看第 13 节第 1 条（按压胸口）。发生在医院外的心脏骤停，79.2% 发生在家里。旁边有人做按压的，活着出院的占 16.1%，没人的只有 3.9%。屋里没人就等于落在低的那一档。另外两件顺手的事。办丧事本身就要跑殡仪馆、社区卫生服务机构、公安、公积金好几个窗口（见第 25 节）。把它排成每天出门一次的固定日程，这几天的外出安排现成就有。热线可以反复打，不是只能打一次（见本节第 11 条，要人陪着说话打 12356）。「一个人住」本身还是个长期风险因素。独居的死亡比值比 1.32，高出约三成，见第 22 节第 9 条（把定期和人见面当健康支出）。但这里只管眼前这几天，长期那笔账另算。 **Evidence:** B. Here is how to implement each of the three steps. First, give a spare key or temporary lock code to a neighbor or building manager and let them know you will be alone for a few days; no deep friendship is needed, just someone who knows you’re home. Second, approach the residents’ committee to request inclusion on the outreach roster; elderly people living alone are explicitly targeted by the program, and you can also ask whether any free smart alarms or water‑meter gadgets are available locally. Third, program your phone with emergency contacts and a medical ID card, and keep it on and unmuted during this period. The “B” rating stems from two factors. One, the link between living alone and higher mortality was identified through retrospective data analysis; it remains possible that poorer health or socioeconomic status predispose people to both solitude and earlier death, a confounding factor the original paper itself acknowledges. Two, the outreach policy applies only to seniors; younger adults lack comparable statutory support. However, the same document obliges community workers to “spot early signs of psychological distress such as family loss, unemployment, or school dropout” — a point echoed in Section 11, which notes that calling the 12356 helpline can provide needed companionship. Why having someone nearby matters is illustrated in Section 13, where cardiac arrest outside hospitals occurs in 79.2% of cases at home; survival rates jump from 3.9% when no one is present to 16.1% when a bystander performs CPR. Being alone therefore places you in the lower‑survival bracket. Additionally, arranging regular outings — such as daily trips to handle funeral paperwork, visit health clinics, or deal with civil affairs offices — can become part of your routine, making it easier to stay active. The helpline can be contacted repeatedly, not just once, as mentioned in Section 11. Finally, while living alone is a long‑term risk factor (Section 22 cites a hazard ratio of 1.32), for the immediate period described here the three practical measures provide the greatest protective benefit. 〔0.03〕 〔13.2〕 〔12.3〕 **Source summary:** When you have no relatives or friends, two things matter most: ensuring someone notices if something goes wrong, and making sure you eat and take medication on schedule. You can rely on yourself for meals and meds — just write it down and set reminders instead of trusting your memory. To guarantee someone notices, do three things: leave a spare key or temporary lock code with a neighbor, inform the residents’ committee that you live alone so they can add you to their outreach list, and save emergency contacts in your phone while keeping it powered on. **Low-ROI detour:** Move “For those without family or friends, replace “the person watching over you” with three simple things: a neighbor who can enter your home, a spot on the community outreach list, and emergency contacts saved on your phone.” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “When you have no relatives or friends, two things matter most: ensuring someone notices if something goes wrong, and making sure you eat and take medication on schedule. You can rely on yourself for meals and meds — just write it down and set reminders instead of trusting your memory. To guarantee someone notices, do three things: leave a spare key or temporary lock code with a neighbor, inform the residents’ committee that you live alone so they can add you to their outreach list, and save emergency contacts in your phone while keeping it powered on.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 22-009; 29-011; chapter:25 **Source links:** [Udell JA, et al. (2012). Living alone and cardiovascular risk in outpatients at risk of or with atherothrombosis. Archives of Internal Medicine.](https://doi.org/10.1001/archinternmed.2012.2782); [民政部等十部门 (2022). 关于开展特殊困难老年人探访关爱服务的指导意见（民发〔2022〕73 号）.](https://www.gov.cn/zhengce/zhengceku/2022-10/13/content_5718017.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/29-%E9%81%AD%E9%81%87%E9%87%8D%E5%A4%A7%E6%89%93%E5%87%BB%E4%B9%8B%E5%90%8E.md --- ### 29-007 — After a parent dies, tell the child the truth, let him attend the funeral, and don’t send him to another environment Original title: 家长去世后，如实告诉孩子、让他参加告别、别送去别处「换个环境」 **Source text (English):** ### 7. After a parent dies, tell the child the truth, let him attend the funeral, and don’t send him to another environment - Cost: There is no monetary cost. The difficulty lies in the fact that you yourself are grieving, yet you must still explain things clearly to your child. - In plain terms: Children who lose a father or mother before age 18 have a mortality rate in early adulthood that is roughly 50% higher than those who have not experienced such a loss. If the death was due to unnatural causes such as accidents or suicide, the risk rises by about 80%. If it was due to illness or other natural causes, the risk is about 30% higher. This is not something a child simply forgets after a few days; the effects can last many years. What you can do is tell the truth, let him attend the funeral, keep him in school, and avoid sending him to relatives’ homes to “change his environment.” - Benefit: This data includes the entire populations born in Denmark from 1968 to 2008 and in Sweden from 1973 to 2006, plus 89.3% of those born in Finland from 1987 to 2007 — a total of over 7.3 million people. Among them, 189,094 lost one or both parents before age 18. Their overall mortality rate is 50% higher than that of peers who have not experienced such a loss (mortality ratio 1.50, 95% CI 1.43–1.58, roughly 1.5 times higher). For deaths caused by unnatural reasons, the ratio is 1.84 (1.71–2.00), an increase of about 80%. For deaths due to natural causes, it is 1.33 (1.24–1.41), a rise of about 30%. The risk is highest when the child’s cause of death matches that of the parent. - Evidence grade: B - Sources:Li J, et al. (2014). Mortality after parental death in childhood: a nationwide cohort study from three Nordic countries. PLoS Medicine. - Notes: When speaking to your child, do not make up stories such as “Mom or Dad has gone away on a trip.” Any arrangements regarding guardianship and upbringing must be put in writing. This recommendation is graded B not because the figures lack solidity; these statistics come from longitudinal studies of entire populations in three countries, which would merit an A rating on their own. The lower grade reflects the absence of direct experimental evidence linking these mortality figures to specific ways of communicating with children or involving them in funerals. The authors also point out that data on parent-child relationships and children’s lifestyles after such a loss are lacking. Both genetic factors and long-term effects of bereavement contribute to these elevated mortality rates. Details on designated guardians and property arrangements can be found in Section 17, while information on child support and schooling is covered in Section 18. **Original text (Chinese):** ### 7. 家长去世后，如实告诉孩子、让他参加告别、别送去别处「换个环境」 - 成本：不花钱。难在自己也正难受，还得跟孩子把话说清楚。 - 说人话：18 岁前失去父亲或母亲的孩子，到成年早期死亡的概率比没经历过的孩子高约五成。父母死于意外、自杀的高约八成，死于疾病的高约三成。家里能做的是如实告诉他，让他参加告别，别中断上学，别送去亲戚家换环境。 - 收益：丹麦 1968 至 2008 年、瑞典 1973 至 2006 年出生的全部人口都算进来。再加上芬兰 1987 至 2007 年出生者里抽出的 89.3%。合计逾 730 万人。其中 189,094 人在 18 岁前失去父母。这批孩子各种原因加起来的死亡率，比没丧亲的人高 50%（死亡率比 1.50，95% CI 1.43–1.58，即约 1.5 倍）。父母死于意外、自杀这类非自然原因的是 1.84（1.71–2.00），高约八成。死于疾病等自然原因的是 1.33（1.24–1.41），高约三成。孩子的死因和父母的死因属同一类时最高 - 证据等级：B - 来源：Li J, et al. (2014). Mortality after parental death in childhood: a nationwide cohort study from three Nordic countries. PLoS Medicine. - 备注：跟孩子说的时候别编「出远门了」，监护和抚养的安排要落到书面。给 B 不是因为数字不硬。这是三个国家全体人口的跟踪研究，数字本身够 A 级。给 B 是因为从这个数字到「怎么跟孩子说、要不要参加告别」的具体做法之间，没有直接试验证据。作者也写明，丧亲后亲子关系和孩子生活方式的数据都缺。升高里既有天生体质的成分，也有丧亲留下的长期影响。指定监护人和安排财产见第 17 节。孩子的抚养费和上学见第 18 节。 **Evidence:** B. When speaking to your child, do not make up stories such as “Mom or Dad has gone away on a trip.” Any arrangements regarding guardianship and upbringing must be put in writing. This recommendation is graded B not because the figures lack solidity; these statistics come from longitudinal studies of entire populations in three countries, which would merit an A rating on their own. The lower grade reflects the absence of direct experimental evidence linking these mortality figures to specific ways of communicating with children or involving them in funerals. The authors also point out that data on parent-child relationships and children’s lifestyles after such a loss are lacking. Both genetic factors and long-term effects of bereavement contribute to these elevated mortality rates. Details on designated guardians and property arrangements can be found in Section 17, while information on child support and schooling is covered in Section 18. **Source summary:** Children who lose a father or mother before age 18 have a mortality rate in early adulthood that is roughly 50% higher than those who have not experienced such a loss. If the death was due to unnatural causes such as accidents or suicide, the risk rises by about 80%. If it was due to illness or other natural causes, the risk is about 30% higher. This is not something a child simply forgets after a few days; the effects can last many years. What you can do is tell the truth, let him attend the funeral, keep him in school, and avoid sending him to relatives’ homes to “change his environment.” **Low-ROI detour:** Move “After a parent dies, tell the child the truth, let him attend the funeral, and don’t send him to another environment” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Children who lose a father or mother before age 18 have a mortality rate in early adulthood that is roughly 50% higher than those who have not experienced such a loss. If the death was due to unnatural causes such as accidents or suicide, the risk rises by about 80%. If it was due to illness or other natural causes, the risk is about 30% higher. This is not something a child simply forgets after a few days; the effects can last many years. What you can do is tell the truth, let him attend the funeral, keep him in school, and avoid sending him to relatives’ homes to “change his environment.”” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** chapter:17; chapter:18 **Source links:** [Li J, et al. (2014). Mortality after parental death in childhood: a nationwide cohort study from three Nordic countries. PLoS Medicine.](https://doi.org/10.1371/journal.pmed.1001679) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/29-%E9%81%AD%E9%81%87%E9%87%8D%E5%A4%A7%E6%89%93%E5%87%BB%E4%B9%8B%E5%90%8E.md --- ### 29-008 — Still stuck in grief after half a year, unable to move on — when to see a psychiatrist or clinical psychologist Original title: 哀伤过了半年还在原地、日子过不下去，去精神科或临床心理科挂号 **Source text (English):** ### 8. Still stuck in grief after half a year, unable to move on — when to see a psychiatrist or clinical psychologist - Cost: This includes registration fees and treatment costs. Treatment is delivered in sessions; on average, 16 sessions are given over 19 weeks in clinical trials. The main challenge is simply mustering the courage to make that first appointment. - In plain terms: Roughly 1 out of every 10 adults who lose a loved one gets stuck in prolonged grief: after more than six months they still miss the deceased so much they can’t eat, work, or care for their children. They feel numb and see no point in living. This isn’t a sign of personal weakness — it meets specific diagnostic criteria and has dedicated treatments. Targeted therapy achieves a success rate of 51%, while standard psychotherapy reaches only 28% and takes longer to show results. - Benefit: Fourteen studies involving adults whose loved ones died of non‑violent causes and who had not previously sought mental‑health care reveal that prolonged grief disorder affects 9.8% of this group (95% CI 6.8–14.0), meaning about 10 out of every 100 bereaved adults are impacted. The rate rises with age. Another study tested the diagnostic criteria on 291 bereaved individuals through interviews at 0–6, 6–12, and 12–24 months after loss. The core symptom is intense longing for the deceased; at least five of nine additional criteria must also be present. The first five criteria are emotional numbness, shock, feeling life lacks meaning, distrust of others, and distress caused by the loss. The remaining four are difficulty accepting the loss, trouble defining one’s own identity, avoidance of reality, and an inability to carry on daily life. All these symptoms must appear daily or be severe enough to impair functioning, and they must persist for at least six months after the death. A randomized trial of 95 participants receiving 16 therapy sessions over 19 weeks found a 51% success rate for specialized treatment versus 28% for standard interpersonal psychotherapy (P = 0.02, a statistically significant difference). Consequently, only 4.3 patients need to be treated for one additional person to experience improvement. - Evidence grade: A - Sources:Lundorff M, et al. (2017). Prevalence of prolonged grief disorder in adult bereavement: A systematic review and meta-analysis. Journal of Affective Disorders. ; Prigerson HG, et al. (2009). Prolonged grief disorder: Psychometric validation of criteria proposed for DSM-V and ICD-11. PLoS Medicine. ; Shear MK, et al. (2005). Treatment of complicated grief: a randomized controlled trial. JAMA. - Notes: Don’t fixate on exact time limits. The real indicator is whether grief interferes with eating, sleeping, work, or childcare — if so, it’s time to seek help. The appropriate clinics are psychiatry, psychology, or clinical psychology departments, all of which are available at public psychiatric hospitals. This condition is known as prolonged grief disorder or complex grief in various sources; required duration varies from six to twelve months across different guidelines. The 9.8% prevalence figure stems from 14 studies with differing methodologies, so authors caution that it may not apply universally to all populations. **Original text (Chinese):** ### 8. 哀伤过了半年还在原地、日子过不下去，去精神科或临床心理科挂号 - 成本：挂号费加治疗费。这类治疗按疗程做，试验里平均 19 周做 16 次。难在要自己迈出去挂这个号。 - 说人话：大约每十个丧亲的成年人里有一个会卡住：半年以上还在持续想念到吃不下饭、上不了班、带不了孩子，人麻木，觉得生活没有意义。这不是不够坚强，它有诊断标准，也有专门的治疗。针对性治疗的有效率 51%，普通心理治疗是 28%，起效也更快。 - 收益：14 项研究合起来算，对象是亲人不是死于暴力、本人也没在精神科就诊的成年人。延长哀伤障碍患病率 9.8%（95% CI 6.8–14.0），即每 100 个丧亲的成年人里约 10 个。年龄越大比例越高。另有一项研究检验这套诊断标准准不准，找了 291 名丧亲者，在丧亲后 0–6、6–12、12–24 个月分三次访谈。诊断的核心表现是对逝者的强烈想念。还要加上这九项里的至少五项。前五项是情感麻木、震惊、觉得生活没有意义、不信任他人、因这次失去而痛苦。后四项是难以接受、认不清自己该是谁、回避现实、无法继续生活。这些表现要每天都出现，或者严重到干不了事。而且在亲人去世至少 6 个月后仍然存在，还影响着日常生活。还有一项 95 人抽签分两组的试验，做 16 次治疗、平均 19 周。针对复杂哀伤的治疗有效率 51%。普通的人际心理治疗 28%（P=0.02，差别不太可能是碰巧）。前者起效也更快。需治疗人数 4.3，即平均每治 4.3 个人就多一个好转 - 证据等级：A - 来源：Lundorff M, et al. (2017). Prevalence of prolonged grief disorder in adult bereavement: A systematic review and meta-analysis. Journal of Affective Disorders. ；Prigerson HG, et al. (2009). Prolonged grief disorder: Psychometric validation of criteria proposed for DSM-V and ICD-11. PLoS Medicine. ；Shear MK, et al. (2005). Treatment of complicated grief: a randomized controlled trial. JAMA. - 备注：别自己卡月份。真正的判断是「影响到吃饭、睡觉、上班、带孩子」，对上了就去挂号。科室叫精神科、心理科或临床心理科，公立精神专科医院都有。这个诊断在不同资料里叫复杂哀伤，也叫延长哀伤障碍。不同标准要求持续多久也不一样，有的写 6 个月，有的写 12 个月。9.8% 这个比例来自 14 项做法差异不小的研究，作者也提醒它未必能照搬到别的人群身上。 **Evidence:** A. Don’t fixate on exact time limits. The real indicator is whether grief interferes with eating, sleeping, work, or childcare — if so, it’s time to seek help. The appropriate clinics are psychiatry, psychology, or clinical psychology departments, all of which are available at public psychiatric hospitals. This condition is known as prolonged grief disorder or complex grief in various sources; required duration varies from six to twelve months across different guidelines. The 9.8% prevalence figure stems from 14 studies with differing methodologies, so authors caution that it may not apply universally to all populations. **Source summary:** Roughly 1 out of every 10 adults who lose a loved one gets stuck in prolonged grief: after more than six months they still miss the deceased so much they can’t eat, work, or care for their children. They feel numb and see no point in living. This isn’t a sign of personal weakness — it meets specific diagnostic criteria and has dedicated treatments. Targeted therapy achieves a success rate of 51%, while standard psychotherapy reaches only 28% and takes longer to show results. **Low-ROI detour:** Move “Still stuck in grief after half a year, unable to move on — when to see a psychiatrist or clinical psychologist” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Roughly 1 out of every 10 adults who lose a loved one gets stuck in prolonged grief: after more than six months they still miss the deceased so much they can’t eat, work, or care for their children. They feel numb and see no point in living. This isn’t a sign of personal weakness — it meets specific diagnostic criteria and has dedicated treatments. Targeted therapy achieves a success rate of 51%, while standard psychotherapy reaches only 28% and takes longer to show results.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Lundorff M, et al. (2017). Prevalence of prolonged grief disorder in adult bereavement: A systematic review and meta-analysis. Journal of Affective Disorders.](https://doi.org/10.1016/j.jad.2017.01.030); [Prigerson HG, et al. (2009). Prolonged grief disorder: Psychometric validation of criteria proposed for DSM-V and ICD-11. PLoS Medicine.](https://doi.org/10.1371/journal.pmed.1000121); [Shear MK, et al. (2005). Treatment of complicated grief: a randomized controlled trial. JAMA.](https://doi.org/10.1001/jama.293.21.2601) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/29-%E9%81%AD%E9%81%87%E9%87%8D%E5%A4%A7%E6%89%93%E5%87%BB%E4%B9%8B%E5%90%8E.md --- ### 29-009 — Don’t spend money on grief counseling right away — first check whether your grief is truly stuck (see the symptoms listed in item 8). Original title: 别一上来就花钱做哀伤咨询，先看自己的哀伤是不是真的卡住了（第 8 条那几条症状） **Source text (English):** ### 9. Don’t spend money on grief counseling right away — first check whether your grief is truly stuck (see the symptoms listed in item 8). - Cost: No cost at all; in fact, this approach saves you the expense of counseling. - In plain terms: Offering psychological counseling to every bereaved person right after their loss yields little benefit at first, and over time those benefits disappear entirely. The reason is that most people without any intervention would have recovered on their own anyway. However, for those who clearly struggle to adapt, such counseling works just as well as treatment for other mental health issues. So the proper sequence is: first check whether your grief fits the criteria in item 8 (meaning it’s stuck and warrants a visit to a psychiatrist); only if it does should you spend the money on counseling. - Benefit: Data from 61 comparative studies confirm this pattern. General psychological intervention for all bereaved individuals shows minimal benefits right after treatment, which fade further over time. When counseling is limited to those who clearly cannot adapt, its effectiveness matches that of treatment for other mental health conditions. Poor results from studies without prior screening stem from the fact that the control group would have recovered on its own over time. Another 14 randomized controlled trials also show consistent results: treatment for people already experiencing difficulties brings significantly better outcomes than controls both immediately after treatment and during follow-ups, with benefits growing over time. Preventive intervention for people without any issues, however, proves ineffective. One study tracked 205 individuals from before and after the loss of a spouse at 6 and 18 months, identifying five possible trajectories: normal grief, prolonged grief, chronic depression, improvement following the loss, and resilience. The most common path is resilience, while normal grief is relatively rare. - Evidence grade: A - Sources:Currier JM, et al. (2008). The effectiveness of psychotherapeutic interventions for bereaved persons: a comprehensive quantitative review. Psychological Bulletin. ; Wittouck C, et al. (2011). ; Bonanno GA, et al. (2002). Resilience to loss and chronic grief: a prospective study from preloss to 18-months postloss. Journal of Personality and Social Psychology. ; Stroebe M et al. (2007). Health outcomes of bereavement. Lancet. (review in the notes) - Notes: This recommendation means “not everyone needs it” rather than “no one should get it.” Those in high-risk groups per item 4 (bereaved after suicide, accidents or violent deaths) and those meeting the criteria in item 8 (grief that has become stuck and warrants psychiatric evaluation) are precisely the individuals for whom such counseling is supported by evidence. This same conclusion appears in a review published in The Lancet. Grief itself is not a disease, and most people do not require professional intervention. Resources should instead be directed toward high-risk individuals and those already suffering from complicated grief, post-loss depression or post-traumatic stress disorder. **Original text (Chinese):** ### 9. 别一上来就花钱做哀伤咨询，先看自己的哀伤是不是真的卡住了（第 8 条那几条症状） - 成本：不花钱，反过来省下一笔咨询费。 - 说人话：给所有丧亲的人都安排心理咨询，好处很小，过一阵就看不出来了，因为多数人本来会自己缓过来。但对已经明显适应不了的人，治疗和治别的心理问题一样有效。所以先对照第 8 条（哀伤卡住了去精神科），对上了再花这笔钱。 - 收益：61 项对照研究合起来算。给丧亲的人普遍做心理干预，在治疗刚结束时好处很小，隔一段时间再看就看不出好处了。只招收「已经明显适应不了」的丧亲者的干预，效果和治疗其他心理问题的心理治疗一样好。事先不做筛查的研究结果不好，原因是没做干预的那一组本来也会随时间自己缓过来。另有 14 项抽签分组试验合起来算：对已经出问题的人做的治疗，在治疗后和之后回访时都明显好于对照，隔一段时间效果还在变大。对还没出问题的人普遍做的预防性干预无效。还有一项研究把 205 人从丧偶前一直跟到丧偶后 6、18 个月。这项研究分出五种走向。分别是普通哀伤、长期哀伤、长期抑郁、丧亲期间反而好转、韧性（扛得住）。其中韧性型最常见，普通哀伤型相对少见 - 证据等级：A - 来源：Currier JM, et al. (2008). The effectiveness of psychotherapeutic interventions for bereaved persons: a comprehensive quantitative review. Psychological Bulletin. ；Wittouck C, et al. (2011). The prevention and treatment of complicated grief: a meta-analysis. Clinical Psychology Review. ；Bonanno GA, et al. (2002). Resilience to loss and chronic grief: a prospective study from preloss to 18-months postloss. Journal of Personality and Social Psychology. ；Stroebe M 等 (2007). Health outcomes of bereavement. Lancet. （备注里那份综述） - 备注：意思是「不必人人做」，不是「都别做」。第 4 条（亲人死于自杀、意外或凶案）那类高危丧亲、第 8 条（哀伤卡住了去精神科）那类已经卡住的人，正是有证据支持该做的人。一篇 Lancet 综述的结论也是这样：哀伤不是病，多数人不需要专业干预。该把力气用在高危的人身上。也用在已经出现复杂哀伤、丧亲后抑郁和应激障碍的人身上。 **Evidence:** A. This recommendation means “not everyone needs it” rather than “no one should get it.” Those in high-risk groups per item 4 (bereaved after suicide, accidents or violent deaths) and those meeting the criteria in item 8 (grief that has become stuck and warrants psychiatric evaluation) are precisely the individuals for whom such counseling is supported by evidence. This same conclusion appears in a review published in The Lancet. Grief itself is not a disease, and most people do not require professional intervention. Resources should instead be directed toward high-risk individuals and those already suffering from complicated grief, post-loss depression or post-traumatic stress disorder. **Source summary:** Offering psychological counseling to every bereaved person right after their loss yields little benefit at first, and over time those benefits disappear entirely. The reason is that most people without any intervention would have recovered on their own anyway. However, for those who clearly struggle to adapt, such counseling works just as well as treatment for other mental health issues. So the proper sequence is: first check whether your grief fits the criteria in item 8 (meaning it’s stuck and warrants a visit to a psychiatrist); only if it does should you spend the money on counseling. **Low-ROI detour:** Move “Don’t spend money on grief counseling right away — first check whether your grief is truly stuck (see the symptoms listed in item 8).” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Offering psychological counseling to every bereaved person right after their loss yields little benefit at first, and over time those benefits disappear entirely. The reason is that most people without any intervention would have recovered on their own anyway. However, for those who clearly struggle to adapt, such counseling works just as well as treatment for other mental health issues. So the proper sequence is: first check whether your grief fits the criteria in item 8 (meaning it’s stuck and warrants a visit to a psychiatrist); only if it does should you spend the money on counseling.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Currier JM, et al. (2008). The effectiveness of psychotherapeutic interventions for bereaved persons: a comprehensive quantitative review. Psychological Bulletin.](https://doi.org/10.1037/0033-2909.134.5.648); [Wittouck C, et al. (2011). The prevention and treatment of complicated grief: a meta-analysis. Clinical Psychology Review.](https://doi.org/10.1016/j.cpr.2010.09.005); [Bonanno GA, et al. (2002). Resilience to loss and chronic grief: a prospective study from preloss to 18-months postloss. Journal of Personality and Social Psychology.](https://doi.org/10.1037/0022-3514.83.5.1150); [Stroebe M 等 (2007). Health outcomes of bereavement. Lancet.](https://doi.org/10.1016/S0140-6736(07)61816-9) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/29-%E9%81%AD%E9%81%87%E9%87%8D%E5%A4%A7%E6%89%93%E5%87%BB%E4%B9%8B%E5%90%8E.md --- ### 29-010 — Don’t drop yibao or turn to alcohol after separating or divorcing Original title: 分居离婚之后别断医保、别用酒顶着 **Source text (English):** ### 10. Don’t drop yibao or turn to alcohol after separating or divorcing - Cost: Zero. Simply keep your yibao active and quit drinking. The hard part is resisting the urge to use alcohol as a crutch during this transition period. - In plain terms: An analysis of 6.5 million people across 11 countries shows that separated or divorced individuals face a significantly higher risk of premature death than those still married. This effect is stronger among men and younger adults. The original text does not claim a direct causal link, as divorced people may already differ in health and income. Of the four proposed reasons, two are within personal control: maintaining yibao and regular health check‑ups, and avoiding reliance on tobacco and alcohol. - Benefit: Data from 32 longitudinal studies involving over 6.5 million participants, 160,000 deaths, and more than 755,000 divorces across 11 countries confirm that separated or divorced adults have a markedly higher risk of early death compared with married peers. The increase is especially pronounced for men and younger individuals. Four possible mechanisms are discussed: selection bias (healthier or better‑off people may be less likely to divorce), loss of financial and insurance support, deterioration of health‑related habits such as smoking and drinking, and chronic psychological stress from ongoing tension. - Evidence grade: A - Sources:Sbarra DA, et al. (2011). Divorce and Death: A Meta-Analysis and Research Agenda for Clinical, Social, and Health Psychology. Perspectives on Psychological Science. - Notes: The source only notes a “significant rise” and provides group comparisons without specific risk‑ratio figures, so no exact numbers are reported here. Given that the evidence points to a clear direction but lacks a quantifiable threshold, the overall benefit is rated as moderate. Issues related to property, debts, and betrothal gifts at the time of divorce are covered in Sections 8 and 10; child‑custody arrangements are discussed in Section 18. **Original text (Chinese):** ### 10. 分居离婚之后别断医保、别用酒顶着 - 成本：不花钱。把医保续上，把酒停掉。难在这段时间容易靠酒顶着。 - 说人话：分居或离婚的人早死的概率明显高于还在婚的人，男性和年纪较轻的人升得更多。这不一定是离婚造成的，离婚的人在健康、收入上本来就可能不一样。能自己管住的有两样：别让医保、体检断掉，别靠烟酒顶着。 - 收益：32 项先登记再往后跟踪的研究合起来算，覆盖逾 650 万人、16 万例死亡、逾 75.5 万例离婚、11 个国家。和还在婚的人相比，分居或离婚的成年人早死风险明显升高。男性和年纪较轻的人，升得比女性和年长者明显。作者讨论了四条可能的路径。一是社会选择，本来健康或条件就不一样的人更容易走到离婚。二是资源中断，收入和保障断掉。三是健康行为改变，烟酒作息变差。四是慢性心理压力（长期紧绷） - 证据等级：A - 来源：Sbarra DA, et al. (2011). Divorce and Death: A Meta-Analysis and Research Agenda for Clinical, Social, and Health Psychology. Perspectives on Psychological Science. - 备注：原文只说了「明显升高」和分组对比，没给能引用的倍数，所以这里不写具体数字。收益量级按「知道方向、没有可套阈值的降幅」定为中。离婚时的财产、债务与彩礼见第 8 节和第 10 节。孩子的抚养安排见第 18 节。 **Evidence:** A. The source only notes a “significant rise” and provides group comparisons without specific risk‑ratio figures, so no exact numbers are reported here. Given that the evidence points to a clear direction but lacks a quantifiable threshold, the overall benefit is rated as moderate. Issues related to property, debts, and betrothal gifts at the time of divorce are covered in Sections 8 and 10; child‑custody arrangements are discussed in Section 18. **Source summary:** An analysis of 6.5 million people across 11 countries shows that separated or divorced individuals face a significantly higher risk of premature death than those still married. This effect is stronger among men and younger adults. The original text does not claim a direct causal link, as divorced people may already differ in health and income. Of the four proposed reasons, two are within personal control: maintaining yibao and regular health check‑ups, and avoiding reliance on tobacco and alcohol. **Low-ROI detour:** Move “Don’t drop yibao or turn to alcohol after separating or divorcing” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “An analysis of 6.5 million people across 11 countries shows that separated or divorced individuals face a significantly higher risk of premature death than those still married. This effect is stronger among men and younger adults. The original text does not claim a direct causal link, as divorced people may already differ in health and income. Of the four proposed reasons, two are within personal control: maintaining yibao and regular health check‑ups, and avoiding reliance on tobacco and alcohol.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** chapter:08; chapter:18 **Source links:** [Sbarra DA, et al. (2011). Divorce and Death: A Meta-Analysis and Research Agenda for Clinical, Social, and Health Psychology. Perspectives on Psychological Science.](https://doi.org/10.1177/1745691611414724) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/29-%E9%81%AD%E9%81%87%E9%87%8D%E5%A4%A7%E6%89%93%E5%87%BB%E4%B9%8B%E5%90%8E.md --- ### 29-011 — Call 12356 for general support, 12355 for minors and teens; for medical care, book a psychology clinic appointment Original title: 要人陪着说话打 12356，未成年人和青少年打 12355，要看医生挂心理门诊 **Source text (English):** ### 11. Call 12356 for general support, 12355 for minors and teens; for medical care, book a psychology clinic appointment - Cost: No cost involved. Both hotlines are free to call. Psychology clinic visits are billed at standard outpatient rates. - In plain terms: If you need someone to talk to, dial 12356 — this is the national mental health helpline, and it’s completely free. Minors and teenagers can call 12355, the dedicated youth support service. If you need professional medical care, you can book an appointment at a psychiatry, psychology, or clinical psychology clinic. Community grid workers and social workers are also expected to proactively identify people facing family issues, job loss, or school dropout. - Benefit: A 2026 plan jointly issued by 25 government departments including the National Health Commission calls for improving operational rules for the 12356 mental health helpline. Goals include ensuring stable service delivery, raising call connection rates, developing a provincial-level digital platform for 12356, and strengthening coordination between 12356 and other emergency hotlines such as 110. The plan also aims to expand and optimize the 12355 youth support service, integrating it with 12356. By 2030, three key targets must be met: over 80% of administrative villages and urban communities must have mental health counseling rooms or social service centers offering relevant services; every county-level area must have at least one public psychiatric hospital or medical facility providing psychology clinic services; and all provinces must have their own provincial 12356 platforms. The mental health crisis response and support workforce includes psychiatrists, psychotherapists, counselors, social workers, and volunteers. The plan also specifies three groups who must stay alert to early warning signs of mental health risks: community grid workers, social workers, and volunteers. They are tasked with promptly identifying situations such as family crises, job loss, or school dropout. (Source: National policy document issued March 2026) - Evidence grade: B - Sources: National Health Commission of China (NHC) and other 25 departments (2026). Notice on the issuance of the implementation plan for improving the psychosocial service system and crisis intervention mechanism (National Health Medical Administration [2026] No. 8). - Notes: This grade is assigned because the establishment of counseling rooms in villages and communities and psychology clinics at county level are only planned targets for 2030, not yet universally available nationwide. Both 12356 and 12355 are already operational. Details on the launch date and daily operating hours of 12356 can be found in Section 1, Article 25. It is also important to note that psychological counseling and psychotherapy are distinct services: only licensed psychiatrists can make diagnoses and prescribe medication, and psychotherapy must be delivered at qualified medical institutions. Private, hourly-fee “healing” or “spiritual counseling” services fall outside this official framework. **Original text (Chinese):** ### 11. 要人陪着说话打 12356，未成年人和青少年打 12355，要看医生挂心理门诊 - 成本：不花钱。两条热线都免费。心理门诊按普通门诊挂号。 - 说人话：想找个人说话，打 12356，这是全国心理援助热线，免费。未成年人和青少年另有 12355 青少年综合服务平台。要看医生，就挂精神科、心理科或临床心理科的心理门诊。遇到家庭变故、失业、失学，社区网格员和社工本来就该主动发现。 - 收益：国家卫生健康委等 25 部门 2026 年方案要求完善 12356 心理援助热线工作制度。要保证稳定运行、提升接通率。要推动建立省级 12356 信息化平台。要加强与 110 等服务热线的联动机制建设。还要建强用好 12355 青少年综合服务平台，并与 12356 联动协作。到 2030 年的目标有三条。一是 80% 以上的行政村、城市社区设心理咨询室或社会工作室并提供心理服务。二是各级公立精神专科医院、各县（区）至少有 1 所医院提供心理门诊服务。三是各省建成省级 12356 心理援助平台。心理危机干预与心理援助队伍，由精神科医师、心理治疗技师、心理咨询人员、社会工作专业人员和志愿者组成。方案还要求三类人平时就留意、早点发现。这三类人是网格员（社区里按片区负责的工作人员）、社会工作专业人员和志愿者。他们要及时发现家庭变故、失业、失学等心理危机风险（全国，2026 年 3 月印发） - 证据等级：B - 来源：国家卫生健康委等 25 部门 (2026). 关于印发健全社会心理服务体系和危机干预机制实施方案的通知（国卫医政发〔2026〕8 号）. - 备注：给 B 是因为村和社区的咨询室、县级的心理门诊都是 2030 年才要建成的目标，不是现在各地都有。12356 和 12355 则是现在就能打的。12356 的开通时间和每天接听多长时间见第 1 节第 25 条。心理咨询和心理治疗不是一回事。下诊断、开药得由精神科医师来，治疗要在有资质的医疗机构做。市面上按小时收费的「疗愈」「灵性咨询」不在这个体系里。 **Evidence:** B. This grade is assigned because the establishment of counseling rooms in villages and communities and psychology clinics at county level are only planned targets for 2030, not yet universally available nationwide. Both 12356 and 12355 are already operational. Details on the launch date and daily operating hours of 12356 can be found in Section 1, Article 25. It is also important to note that psychological counseling and psychotherapy are distinct services: only licensed psychiatrists can make diagnoses and prescribe medication, and psychotherapy must be delivered at qualified medical institutions. Private, hourly-fee “healing” or “spiritual counseling” services fall outside this official framework. **Source summary:** If you need someone to talk to, dial 12356 — this is the national mental health helpline, and it’s completely free. Minors and teenagers can call 12355, the dedicated youth support service. If you need professional medical care, you can book an appointment at a psychiatry, psychology, or clinical psychology clinic. Community grid workers and social workers are also expected to proactively identify people facing family issues, job loss, or school dropout. **Low-ROI detour:** Move “Call 12356 for general support, 12355 for minors and teens; for medical care, book a psychology clinic appointment” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If you need someone to talk to, dial 12356 — this is the national mental health helpline, and it’s completely free. Minors and teenagers can call 12355, the dedicated youth support service. If you need professional medical care, you can book an appointment at a psychiatry, psychology, or clinical psychology clinic. Community grid workers and social workers are also expected to proactively identify people facing family issues, job loss, or school dropout.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-025 **Source links:** [国家卫生健康委等 25 部门 (2026). 关于印发健全社会心理服务体系和危机干预机制实施方案的通知（国卫医政发〔2026〕8 号）.](https://www.gov.cn/zhengce/zhengceku/202604/content_7065035.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/29-%E9%81%AD%E9%81%87%E9%87%8D%E5%A4%A7%E6%89%93%E5%87%BB%E4%B9%8B%E5%90%8E.md --- ### 29-012 — In the first three months after a tragedy, postpone any irreversible major decisions Original title: 变故后的头三个月，凡是不可逆的大决定一律往后推 **Source text (English):** ### 12. In the first three months after a tragedy, postpone any irreversible major decisions - Cost: There is no monetary cost — you simply delay decisions, which may cause you to miss certain opportunities. It can be hard to accept at the time, since opportunities often seem to vanish quickly. - In plain terms: During this period, your ability to judge what truly counts as an “opportunity” is at its weakest. People will approach you with offers — some claiming to let you contact the deceased, others promising to multiply your money, some urging you to quit your job and start anew elsewhere, and still others seeking a business partnership. Set a strict rule for yourself: any decision involving an amount greater than one month’s income, or any choice that would be costly to reverse, must be postponed for three months. First, discuss it with someone who has no personal stake in the matter; you simply need someone to listen so you won’t have to decide on the spot. - Benefit: This rule helps you avoid making irreversible financial moves when you’re still reeling from a loss and your judgment is impaired. Such moves include selling your home, quitting your job, investing a lump sum of bereavement or compensation payouts, rushing into a new marriage, or acting as a guarantor for someone else. These decisions often involve sums ranging from tens of thousands of yuan up to the value of a house, which is why the benefit level is rated as moderate. Official documents also list “family tragedy, job loss, or dropping out of school” as risk factors for psychological distress that communities should monitor — meaning this period is already recognized as one where outside support is needed. - Evidence grade: C - Sources: Author's experience, no direct literature; "Family accident, unemployment, dropping out of school" as psychological crisis risk expressions can be found in the National Health Commission of China (NHC) and other 25 departments (2026). Implementation plan for improving the social psychological service system and crisis intervention mechanism (National Health Medical Administration [2026] No. 8). - Notes: If you have no such neutral third party nearby, call 12356 and explain your situation (see item 11 in this section on using this line to talk to someone). You can also write down your thoughts and reread them after three days. The “three‑month” timeframe is an author‑set guideline with no scholarly backing, which is why the evidence grade is C. Common scams targeting bereaved individuals and seniors are covered in sections 17 (investment and housing schemes) and 6 (fortune‑telling). Pitfalls related to guarantees and promissory notes are discussed in section 8. A few financial actions must be handled promptly and cannot be postponed: withdrawing your housing provident fund balance, claiming social insurance benefits, and receiving compensation for a work‑related death — details are provided in sections 25 and 19. **Original text (Chinese):** ### 12. 变故后的头三个月，凡是不可逆的大决定一律往后推 - 成本：不花钱，只是把决定往后推，可能因此错过某些机会。难在当时会觉得机会不等人。 - 说人话：这段时间你对各种「机会」的判断力最差。说能联系逝者的、说能帮你把钱翻回来的、劝你辞职去外地重新开始的、拉你合伙的，都会找上来。金额超过一个月收入、或者反悔代价很大的事，一律推后三个月。先讲给一个跟这件事没利益关系的人听，别当天拍板。 - 收益：避免在刚受打击、判断力最差的那段时间，做出反悔不了的财产处置。这类事包括卖房、辞职、把抚恤金或赔偿款一次性投出去、仓促再婚、替人担保。这类决定的金额通常在数万元到一套房子这个量级，收益因此定为中。官方文件同样把「家庭变故、失业、失学」列为社区要主动排查的心理危机风险，这段时间的状态本来就被当成需要外人搭把手的状态 - 证据等级：C - 来源：作者经验，无直接文献；「家庭变故、失业、失学」作为心理危机风险的表述见国家卫生健康委等 25 部门 (2026). 健全社会心理服务体系和危机干预机制实施方案（国卫医政发〔2026〕8 号）. - 备注：身边没有这样一个没利益关系的人，就打 12356 讲一遍（见本节第 11 条，要人陪着说话打 12356），或者自己写下来隔三天再读一遍。「三个月」是作者自己划的线，没有文献支持这个具体时长，所以记 C 级。针对丧亲者和老人的常见骗局见第 17 节（投资养老、以房养老）和第 6 节（算命）。担保和借条的坑见第 8 节。有几笔钱要主动去办，不在「往后推」之列：公积金余额、社保待遇、工亡三笔钱，见第 25 节和第 19 节。 **Evidence:** C. If you have no such neutral third party nearby, call 12356 and explain your situation (see item 11 in this section on using this line to talk to someone). You can also write down your thoughts and reread them after three days. The “three‑month” timeframe is an author‑set guideline with no scholarly backing, which is why the evidence grade is C. Common scams targeting bereaved individuals and seniors are covered in sections 17 (investment and housing schemes) and 6 (fortune‑telling). Pitfalls related to guarantees and promissory notes are discussed in section 8. A few financial actions must be handled promptly and cannot be postponed: withdrawing your housing provident fund balance, claiming social insurance benefits, and receiving compensation for a work‑related death — details are provided in sections 25 and 19. **Source summary:** During this period, your ability to judge what truly counts as an “opportunity” is at its weakest. People will approach you with offers — some claiming to let you contact the deceased, others promising to multiply your money, some urging you to quit your job and start anew elsewhere, and still others seeking a business partnership. Set a strict rule for yourself: any decision involving an amount greater than one month’s income, or any choice that would be costly to reverse, must be postponed for three months. First, discuss it with someone who has no personal stake in the matter; you simply need someone to listen so you won’t have to decide on the spot. **Low-ROI detour:** Move “In the first three months after a tragedy, postpone any irreversible major decisions” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “During this period, your ability to judge what truly counts as an “opportunity” is at its weakest. People will approach you with offers — some claiming to let you contact the deceased, others promising to multiply your money, some urging you to quit your job and start anew elsewhere, and still others seeking a business partnership. Set a strict rule for yourself: any decision involving an amount greater than one month’s income, or any choice that would be costly to reverse, must be postponed for three months. First, discuss it with someone who has no personal stake in the matter; you simply need someone to listen so you won’t have to decide on the spot.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 29-011; chapter:08; chapter:17; chapter:25 **Source links:** 作者经验，无直接文献; [「家庭变故、失业、失学」作为心理危机风险的表述见国家卫生健康委等 25 部门 (2026). 健全社会心理服务体系和危机干预机制实施方案（国卫医政发〔2026〕8 号）.](https://www.gov.cn/zhengce/zhengceku/202604/content_7065035.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/29-%E9%81%AD%E9%81%87%E9%87%8D%E5%A4%A7%E6%89%93%E5%87%BB%E4%B9%8B%E5%90%8E.md --- ### 29-013 — Don’t treat death as a way to settle debts: life insurance won’t pay out for suicides within two years, workplace injuries won’t be recognized, and debts are still deducted from your estate first. Original title: 别拿死当还债的办法：两年内的寿险不赔，工伤不认，债照样先从遗产里扣 **Source text (English):** ### 13. Don’t treat death as a way to settle debts: life insurance won’t pay out for suicides within two years, workplace injuries won’t be recognized, and debts are still deducted from your estate first. - Cost: There is no expense involved; you just need to do the math. - In plain terms: If you commit suicide within two years of buying a life insurance policy, the insurer won’t pay out any benefits — only the cash value of the policy is returned. Workplace injuries also won’t be recognized, so no compensation is paid for a work-related death. Any outstanding debts are deducted from your estate first, leaving only the remainder for your family. They also have to bear the health consequences described in Section 4 of this chapter (relatives of suicide victims face a 7–8 times higher risk of developing a mental disorder within five years). - Benefit: Article 44 of the Insurance Law governs contracts where death is the condition for payout. Within two years of the policy’s start or reinstatement, if the insured person commits suicide, the insurer is not obligated to pay any benefits. However, if the insured was legally incapable of making decisions at the time of suicide, the insurer must return the policy’s cash value — meaning only a partial refund, not the full coverage amount. Typical life insurance payouts run into the hundreds of thousands of yuan, so this benefit is considered substantial. Article 16(3) of the Work Injury Insurance Regulations states that self-harm or suicide does not qualify as a work injury, so none of the three types of compensation for work-related deaths apply: a six-month funeral allowance based on local average monthly wages, survivor’s pensions, and a one-time payment equal to 20 times the national per capita disposable income. Articles 1159 and 1161 of the Civil Code stipulate that estate settlement must first cover all legally required taxes and debts, with heirs only receiving what remains — they’re liable only up to the value of the inherited assets, and can avoid this obligation by renouncing their inheritance. - Evidence grade: A - Sources: Standing Committee of the National People's Congress (2015 revision). Article 44 of the Insurance Law of the People's Republic of China. ; State Council of China (2010 revision). Regulation on Work-Related Injury Insurance (State Council of China Order No. 586 No.) Article 16, Article 39. ; National People's Congress (2020). Civil Code of the People's Republic of China Article 1159, Article 1161. - Notes: This entry focuses solely on financial implications. Other entries in this section and Section 1 aim to prevent such situations from occurring. Article 44 of the Insurance Law applies only to the first two years after purchase; it is included here for completeness, not as a strict timeline. The health risks for family members are detailed in Section 4. For help dealing with suicidal thoughts, see Sections 1.25 and 1.32; information on post-survival complications can be found in Section 1.33. The exact amounts for the three work injury benefits are listed in Section 19.15, while the procedures for accessing housing provident funds and social insurance benefits from an estate are explained in Section 25.9. 〔100000〕 **Original text (Chinese):** ### 13. 别拿死当还债的办法：两年内的寿险不赔，工伤不认，债照样先从遗产里扣 - 成本：不花钱，只是把这笔账算清。 - 说人话：寿险合同两年内自杀的不赔，只退保单里能退的那点钱。工伤也不认，工亡的三笔钱一分没有。欠的债先从你留下的遗产里扣，家里人只拿剩下的。他们还要承受本节第 4 条（因自杀或暴力死亡丧亲）说的那份健康代价。 - 收益：保险法第四十四条管的是以被保险人死亡为给付保险金条件的合同。从合同成立或者合同效力恢复之日起算，二年内被保险人自杀的，保险人不承担给付保险金的责任。被保险人自杀时为无民事行为能力人的，也就是法律上不能为自己行为负责的人，不在此列。这种情况下保险公司应当按照合同约定退还保险单的现金价值，即只退保单里能退的那点钱，不赔保额。寿险保额通常在数十万元级，收益因此定为大。工伤保险条例第十六条第三项规定：自残或者自杀的，不得认定为工伤或者视同工伤。第三十九条那三笔工亡待遇随之全部落空。一是丧葬补助金，按当地上一年职工月平均工资发 6 个月。二是供养亲属抚恤金。三是一次性工亡补助金，为上一年度全国城镇居民人均可支配收入的 20 倍。民法典第一千一百五十九条规定：分割遗产应当清偿被继承人依法应当缴纳的税款和债务，即先拿遗产还税和债，剩下的才分。第一千一百六十一条规定：继承人以所得遗产实际价值为限清偿，也就是只用继承到的那部分还、不用自己再掏，放弃继承的可以不负清偿责任 - 证据等级：A - 来源：全国人大常委会 (2015 修正). 中华人民共和国保险法第四十四条. ；国务院 (2010 修订). 工伤保险条例（国务院令第 586 号）第十六条、第三十九条. ；全国人大 (2020). 中华人民共和国民法典第一千一百五十九条、第一千一百六十一条. - 备注：这里只算钱这一笔账。本节和第 1 节的其他条目说的是别走到这一步。保险法第四十四条管的只是前两年，写出来是为了把条文说全，不是在给时间表。家人的健康代价见本节第 4 条（配偶死于自杀者 5 年内新发精神障碍风险高七到八成）。念头冒出来时怎么办见第 1 节第 25、32 条，救回来之后的后遗症见第 1 节第 33 条。工亡三笔钱的标准见第 19 节第 15 条。遗产和债务的具体手续见第 25 节第 9 条（逐个去取公积金和社保待遇） **Evidence:** A. This entry focuses solely on financial implications. Other entries in this section and Section 1 aim to prevent such situations from occurring. Article 44 of the Insurance Law applies only to the first two years after purchase; it is included here for completeness, not as a strict timeline. The health risks for family members are detailed in Section 4. For help dealing with suicidal thoughts, see Sections 1.25 and 1.32; information on post-survival complications can be found in Section 1.33. The exact amounts for the three work injury benefits are listed in Section 19.15, while the procedures for accessing housing provident funds and social insurance benefits from an estate are explained in Section 25.9. 〔100000〕 **Source summary:** If you commit suicide within two years of buying a life insurance policy, the insurer won’t pay out any benefits — only the cash value of the policy is returned. Workplace injuries also won’t be recognized, so no compensation is paid for a work-related death. Any outstanding debts are deducted from your estate first, leaving only the remainder for your family. They also have to bear the health consequences described in Section 4 of this chapter (relatives of suicide victims face a 7–8 times higher risk of developing a mental disorder within five years). **Low-ROI detour:** Move “Don’t treat death as a way to settle debts: life insurance won’t pay out for suicides within two years, workplace injuries won’t be recognized, and debts are still deducted from your estate first.” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If you commit suicide within two years of buying a life insurance policy, the insurer won’t pay out any benefits — only the cash value of the policy is returned. Workplace injuries also won’t be recognized, so no compensation is paid for a work-related death. Any outstanding debts are deducted from your estate first, leaving only the remainder for your family. They also have to bear the health consequences described in Section 4 of this chapter (relatives of suicide victims face a 7–8 times higher risk of developing a mental disorder within five years).” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-033; 19-015; 25-009; 29-004 **Source links:** [全国人大常委会 (2015 修正). 中华人民共和国保险法第四十四条.](https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf7c4060811); [国务院 (2010 修订). 工伤保险条例（国务院令第 586 号）第十六条、第三十九条.](https://www.gov.cn/gongbao/content/2011/content_1778064.htm); [全国人大 (2020). 中华人民共和国民法典第一千一百五十九条、第一千一百六十一条.](https://flk.npc.gov.cn/detail?id=ff808081729d1efe01729d50b5c500bf) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/29-%E9%81%AD%E9%81%87%E9%87%8D%E5%A4%A7%E6%89%93%E5%87%BB%E4%B9%8B%E5%90%8E.md --- ## 30. Raising School-Age Kids Original chapter title: 上学以后的孩子 [← 回总目录](../README.md) 第 20 节讲的是孩子刚出生那一年。第 18 节算的是养孩子要花多少钱、多少时间。中间 3 到 18 岁这十几年，写在这一节。分龄管屏幕那一条从 0 岁写起，因为官方的分档就是 0～3 岁、3～6 岁、中小学三档，拆开写反而不好用。本节回答的是：「别耽误学习」和「身体」撞在一起的时候，哪些事不能等。这些事有时间窗口，过了就补不回来。学业该不该那么卷，本节不讨论，只给窗口和数字。 前八条、第 12 条（散瞳验光）、第 13 条（窝沟封闭）和第 15 到 18 条，算的是死亡和身体、心理上真落下的损害。其中第 16、17 条讲家里怎么管孩子：不打不骂， ### 30-001 — Child reports sudden, worsening pain — rush to the hospital right away; don’t let him wait until after school. Original title: 孩子说突然剧痛、而且越来越重，立刻去医院，不要让他忍到放学 **Source text (English):** ### 1. Child reports sudden, worsening pain — rush to the hospital right away; don’t let him wait until after school. - Cost: No cost at all. Just take a half‑day off work and take your child to the emergency department. - In plain terms: Some medical conditions are time‑critical — the outcome depends on how many hours pass from symptom onset. When a boy suddenly feels severe pain on one side of the scrotum, it may be testicular torsion: the blood vessels feeding the testicle become twisted, cutting off its blood supply. If treated within 6 hours, there’s a 97.2% chance of saving the testicle; after 19–24 hours that chance drops to only 42.5%. This kind of pain won’t wait until after school or until the end of an exam. - Benefit: Researchers compiled data from 30 case series and 2,116 patients with testicular torsion. For 1,283 of those cases the outcome was tracked in 6‑hour intervals. From the start of pain: 97.2% of testicles were saved at 0–6 hours, 79.3% at 7–12 hours, 61.3% at 13–18 hours, 42.5% at 19–24 hours, 24.4% at 25–48 hours, and just 7.4% after 48 hours. Looking at broader windows, 90.4% of testicles remain intact if treatment occurs within 12 hours; 54.0% are still salvageable at 13–24 hours, and 18.1% after 24 hours. The authors conclude that the window for preserving a testicle can be longer than the commonly cited 6–8 hours. Therefore, even if pain has been present for a while, prompt medical care is still essential — don’t assume it’s “too late” to get help. - Evidence grade: A - Sources:Mellick LB, et al. (2019). A Systematic Review of Testicle Survival Time After a Torsion Event. Pediatric Emergency Care. - Notes: Tell your son in advance: if he suddenly feels severe pain, he should speak up right away — no need to feel embarrassed. Testicular torsion is most common in adolescent boys; many hesitate to ask for help because they’re shy. Other conditions that also worsen hour by hour include acute appendicitis (which can perforate if delayed), diabetic ketoacidosis, and meningitis. For these, the exact time‑based impact on outcomes isn’t detailed in this section. Their common warning sign is sudden onset and steadily worsening pain unlike anything experienced before. How to recognize emergencies and call for transport are covered in Section 13. **Original text (Chinese):** ### 1. 孩子说突然剧痛、而且越来越重，立刻去医院，不要让他忍到放学 - 成本：不花钱。请半天假，带孩子去挂急诊。 - 说人话：有些病是按小时算的。男孩突然一侧阴囊剧痛，是睾丸扭转，也就是睾丸连着的那根血管拧住了，血供断了。6 小时内处理，睾丸保住的比例 97.2%。拖到 19 至 24 小时，只剩 42.5%。这种痛等不到放学，也等不到考完。 - 收益：按规矩把 30 组病例报告、2116 例睾丸扭转患者找齐，合起来看。其中 1283 例是按 6 小时一档统计的。从开始痛算起，0 至 6 小时睾丸保住的比例 97.2%。7 至 12 小时 79.3%。13 至 18 小时 61.3%。19 至 24 小时 42.5%。25 至 48 小时 24.4%。超过 48 小时 7.4%。合并成大段看，12 小时内 90.4%，13 至 24 小时 54.0%，超过 24 小时 18.1%。作者的结论是，能保住的时间可以比通常说的 6 至 8 小时更长。所以就算已经痛了很久，也还是要去处理，不要因为「反正晚了」就不去 - 证据等级：A - 来源：Mellick LB, et al. (2019). A Systematic Review of Testicle Survival Time After a Torsion Event. Pediatric Emergency Care. - 备注：提前跟男孩说一句：下面要是突然剧痛，马上讲，不用不好意思。睾丸扭转多发于青春期男孩，不少人因为难以启齿就硬忍。同样按小时算的还有急性阑尾炎（拖久了会穿孔）、糖尿病酮症酸中毒、脑膜炎。这几种本节没有逐条核实过「拖几小时坏多少」。它们共同的信号是：突然发作，一直加重，和以往任何一次都不一样。急症怎么认、怎么叫车见第 13 节。 **Evidence:** A. Tell your son in advance: if he suddenly feels severe pain, he should speak up right away — no need to feel embarrassed. Testicular torsion is most common in adolescent boys; many hesitate to ask for help because they’re shy. Other conditions that also worsen hour by hour include acute appendicitis (which can perforate if delayed), diabetic ketoacidosis, and meningitis. For these, the exact time‑based impact on outcomes isn’t detailed in this section. Their common warning sign is sudden onset and steadily worsening pain unlike anything experienced before. How to recognize emergencies and call for transport are covered in Section 13. **Source summary:** Some medical conditions are time‑critical — the outcome depends on how many hours pass from symptom onset. When a boy suddenly feels severe pain on one side of the scrotum, it may be testicular torsion: the blood vessels feeding the testicle become twisted, cutting off its blood supply. If treated within 6 hours, there’s a 97.2% chance of saving the testicle; after 19–24 hours that chance drops to only 42.5%. This kind of pain won’t wait until after school or until the end of an exam. **Low-ROI detour:** Move “Child reports sudden, worsening pain — rush to the hospital right away; don’t let him wait until after school.” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Some medical conditions are time‑critical — the outcome depends on how many hours pass from symptom onset. When a boy suddenly feels severe pain on one side of the scrotum, it may be testicular torsion: the blood vessels feeding the testicle become twisted, cutting off its blood supply. If treated within 6 hours, there’s a 97.2% chance of saving the testicle; after 19–24 hours that chance drops to only 42.5%. This kind of pain won’t wait until after school or until the end of an exam.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** chapter:13 **Source links:** [Mellick LB, et al. (2019). A Systematic Review of Testicle Survival Time After a Torsion Event. Pediatric Emergency Care.](https://doi.org/10.1097/PEC.0000000000001287) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/30-%E4%B8%8A%E5%AD%A6%E4%BB%A5%E5%90%8E%E7%9A%84%E5%AD%A9%E5%AD%90.md --- ### 30-002 — Don’t delay necessary treatment just to “wait until exams are over”; certain treatment windows depend on bone growth, not exam schedules. Original title: 该做的治疗别为了「等考完」往后拖，有些窗口跟着骨龄走，不跟着考试安排走 **Source text (English):** ### 2. Don’t delay necessary treatment just to “wait until exams are over”; certain treatment windows depend on bone growth, not exam schedules. - Cost: No monetary cost involved. This point concerns whether to start treatment early or late, not expense. Taking time off school and returning for follow‑ups do cost time, while the actual cost of treatment is separate. The real challenge is that braces must be worn at least 18 hours a day, which can be uncomfortable for kids. - In plain terms: Scoliosis is a sideways curvature of the spine. A brace is a rigid shell worn on the back that helps keep the spine straight. When worn while bones are still growing, it greatly reduces the chance of needing surgery: 75% of patients wearing braces succeed, compared to only 42% who simply receive observation. This treatment window is tied to the timing of bone maturation, not to middle‑school or college entrance exams. Waiting until after exams often leaves surgery as the only option. - Benefit: A multi‑center trial enrolled 242 adolescents with idiopathic scoliosis who met brace‑wearing criteria. Of these, 116 were randomly assigned to wear braces while 126 chose on their own whether to wear them. Success was defined as the curve remaining below 50 degrees by the end of growth; failure meant exceeding that threshold. Among those assigned to braces, 75% succeeded versus 42% in the observation group (OR 4.11, 95% CI 1.85–9.16). Combining both groups gave success rates of 72% vs. 48% (OR 1.93, 95% CI 1.08–3.46), meaning braces increase the odds of success by roughly 1.9 times. Success rates rose with longer daily wear time (P<0.001), a relationship unlikely to be coincidental. The trial was stopped early because braces proved effective. - Evidence grade: A - Sources:Weinstein SL, et al. (2013). Effects of bracing in adolescents with idiopathic scoliosis. New England Journal of Medicine. - Notes: Scoliosis serves as a good example here because it has randomized trials, a clear treatment window, and is a common focus of student health screenings (see Section 7). Similar situations include strabismus, amblyopia, dental caries, and certain elective surgeries for congenital heart defects. In all these cases, later treatment yields poorer outcomes or higher costs. Discuss the exact timing with a specialist. Missing school is not a major issue: during compulsory education students may take up to one year of leave while retaining their enrollment status (see Section 11). **Original text (Chinese):** ### 2. 该做的治疗别为了「等考完」往后拖，有些窗口跟着骨龄走，不跟着考试安排走 - 成本：不花钱，要定的只是早做还是晚做。请假和复诊要占时间，治疗本身的花费另算。难在支具要求每天至少戴 18 小时，孩子得一直忍着。 - 说人话：脊柱侧弯是脊柱往侧面弯。支具是一件硬壳背心，穿在身上把脊柱撑住。骨头还在长的时候戴，75% 的孩子没弯到要开刀的程度，只观察不戴的只有 42%。能戴的时间跟着骨头长完走，不跟着中考高考走，等考完往往只能开刀。 - 收益：多家医院一起做的试验，找了 242 例够条件戴支具的青少年特发性脊柱侧弯患者。其中 116 例抽签分组，126 例自己选戴不戴。成败事先定好怎么算：弯度长到 50 度以上算治疗失败，骨头长完时还没到这个度数算治疗成功。按最初分到哪一组来算，不管后来有没有真戴够。抽签戴支具组成功率 75%，抽签只观察组 42%（OR 4.11，95% CI 1.85–9.16），成功的机会约为只观察的 4 倍。把抽签的和自己选的两拨人合起来算，是 72% 对 48%（把两拨人本来的差别扣平后 OR 1.93，1.08–3.46，仍约 1.9 倍）。每天戴的小时数越多，成功率越高（P<0.001，这个关系不太可能是碰巧）。试验因为支具确实有效，提前停掉了 - 证据等级：A - 来源：Weinstein SL, et al. (2013). Effects of bracing in adolescents with idiopathic scoliosis. New England Journal of Medicine. - 备注：这里用脊柱侧弯举例，是因为它有抽签分组的试验，有明确的时间窗口，而且正好是学生体检的重点项目之一（见第 7 条）。同类的还有斜视、弱视、龋齿，以及先天性心脏病那种可以挑时间做的手术。它们的共同点是越晚做效果越差，或者代价越大。具体窗口问专科医生。怕耽误上课，义务教育阶段可以休学，最长 1 年，学籍给留着，见第 11 条。 **Evidence:** A. Scoliosis serves as a good example here because it has randomized trials, a clear treatment window, and is a common focus of student health screenings (see Section 7). Similar situations include strabismus, amblyopia, dental caries, and certain elective surgeries for congenital heart defects. In all these cases, later treatment yields poorer outcomes or higher costs. Discuss the exact timing with a specialist. Missing school is not a major issue: during compulsory education students may take up to one year of leave while retaining their enrollment status (see Section 11). **Source summary:** Scoliosis is a sideways curvature of the spine. A brace is a rigid shell worn on the back that helps keep the spine straight. When worn while bones are still growing, it greatly reduces the chance of needing surgery: 75% of patients wearing braces succeed, compared to only 42% who simply receive observation. This treatment window is tied to the timing of bone maturation, not to middle‑school or college entrance exams. Waiting until after exams often leaves surgery as the only option. **Low-ROI detour:** Move “Don’t delay necessary treatment just to “wait until exams are over”; certain treatment windows depend on bone growth, not exam schedules.” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Scoliosis is a sideways curvature of the spine. A brace is a rigid shell worn on the back that helps keep the spine straight. When worn while bones are still growing, it greatly reduces the chance of needing surgery: 75% of patients wearing braces succeed, compared to only 42% who simply receive observation. This treatment window is tied to the timing of bone maturation, not to middle‑school or college entrance exams. Waiting until after exams often leaves surgery as the only option.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 30-007; 30-011 **Source links:** [Weinstein SL, et al. (2013). Effects of bracing in adolescents with idiopathic scoliosis. New England Journal of Medicine.](https://doi.org/10.1056/NEJMoa1307337) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/30-%E4%B8%8A%E5%AD%A6%E4%BB%A5%E5%90%8E%E7%9A%84%E5%AD%A9%E5%AD%90.md --- ### 30-003 — When a child is bullied, report it to school the same day and request a written response; for physical assault, theft, or rumor spreading, call the police immediately. Original title: 孩子被欺凌，当天就报到学校并要求书面处理，涉及打人、抢钱、传谣的直接报警 **Source text (English):** ### 3. When a child is bullied, report it to school the same day and request a written response; for physical assault, theft, or rumor spreading, call the police immediately. - Cost: There is no cost involved. Speak to the homeroom teacher and the school’s anti-bullying committee. To call the police, dial 110. The hard part is resisting pressure to “keep things quiet” or avoid making a big deal out of it. - In plain terms: Children who experience peer bullying are roughly 2.2 times more likely to have suicidal thoughts than those who are not bullied, and about 2.6 times more likely to attempt suicide. Schools must investigate any bullying report right away; if bullying is confirmed, disciplinary action must be taken against the offending students. In cases where bullying violates public order laws or may constitute a crime, schools cannot conceal the facts and must inform police. Therefore, reporting the incident the same day and demanding a formal written response is crucial — simply asking the teacher to “talk to him” is not enough. - Benefit: This conclusion is based on 34 studies involving 284,375 children and teens. Peer bullying is linked to suicidal thoughts, with an OR of 2.23 (95% CI 2.10–2.37); in other words, the likelihood of such thoughts is roughly 2.2 times higher than among non-bullied youth. Nine additional studies with 70,102 participants show bullying correlates with suicide attempts, with an OR of 2.55 (1.95–3.34); this translates to about 2.6 times higher risk. These results hold true regardless of gender, age, or study quality. Cyberbullying carries an even stronger link to suicidal thoughts than physical bullying. Article 21 of the “Regulations on Protecting Minors in Schools” lists five types of bullying: physical violence (punching, kicking, slapping, biting, pushing, or pulling); verbal abuse, mockery, or derogatory nicknames; theft, vandalism, or deliberate destruction of property; deliberate exclusion or isolation; and online defamation or spreading false rumors. The article also states that if a stronger or older student intentionally commits such acts, causing physical harm, property damage, or emotional distress, it qualifies as bullying. Article 22 requires teachers to pay attention to any signs of emotional distress or physical injury and report them promptly. Article 23 mandates that schools investigate all reports, have the anti-bullying committee determine whether bullying occurred, and involve parents in the process. If bullying is confirmed, educational or disciplinary measures must be taken. Serious cases violating public order laws or criminal statutes must be reported to police and education authorities without delay (effective nationwide since September 1, 2021). - Evidence grade: A - Sources: van Geel M, et al. (2014). Relationship between peer victimization, cyberbullying, and suicide in children and adolescents: a meta-analysis. JAMA Pediatrics. ; Ministry of Education of China (2021). Regulations on the Protection of Minors in Schools (Ministry of Education of China Order No. 50) No. 21, 22, 23). - Notes: If a child shows unexplained injuries, suddenly refuses to go to school, or repeatedly loses personal items, these signs should be taken seriously per Article 22. This analysis combines data from multiple studies and relies on observational records rather than controlled trials; thus it cannot definitively prove bullying alone causes suicide, but it clearly shows a significant increase in risk. Additionally, the “Comprehensive Plan for Addressing Bullying Among Primary and Secondary Students” stresses the need to distinguish bullying from ordinary horseplay among kids. In short, schools have a legal duty to conduct proper investigations and cannot dismiss incidents as mere “kids just playing around.” **Original text (Chinese):** ### 3. 孩子被欺凌，当天就报到学校并要求书面处理，涉及打人、抢钱、传谣的直接报警 - 成本：不花钱。找班主任，也找学校的学生欺凌治理组织。要报警就打 110。难在要顶住「别把事闹大」这类劝法。 - 说人话：被同伴欺凌的孩子，冒出自杀念头的可能约是没被欺凌的 2.2 倍，有过自杀行为的约 2.6 倍。学校接到报告要立即调查，认定是欺凌就要处分，严重的不许瞒，必须报公安。所以当天就报，要求走认定程序，留下书面记录。 - 收益：34 项研究、284,375 名儿童青少年合起来算。被同伴欺凌和冒出自杀念头相关，OR 2.23（95% CI 2.10–2.37），出现念头的机会约为没被欺凌的 2.2 倍。另有 9 项研究、70,102 人，被欺凌和自杀未遂相关，OR 2.55（1.95–3.34），约 2.6 倍。男女、年龄和研究本身质量不同，结果都一样。网络欺凌和自杀念头的关联比线下欺凌更强。《未成年人学校保护规定》第二十一条列出五类行为：殴打、脚踢、掌掴、抓咬、推撞、拉扯；辱骂、讥讽、起侮辱性绰号；抢夺、强拿硬要或故意毁坏财物；恶意排斥孤立；通过网络捏造事实诽谤或散布谣言。该条还规定，在年龄、身体或人数上占优势的一方蓄意或恶意做这些事，造成人身伤害、财产损失或精神损害的，可以认定为欺凌。第二十二条要求教职工发现学生情绪反常、身体损伤，应及时了解并报告。第二十三条要求学校接到报告立即调查，提交欺凌治理组织认定处置，并通知家长参与。认定构成欺凌的，要作出教育惩戒或纪律处分。对违反治安管理或涉嫌犯罪的严重欺凌行为不得隐瞒，应当及时向公安机关、教育行政部门报告（全国，2021 年 9 月 1 日起施行） - 证据等级：A - 来源：van Geel M, et al. (2014). Relationship between peer victimization, cyberbullying, and suicide in children and adolescents: a meta-analysis. JAMA Pediatrics. ；教育部 (2021). 未成年人学校保护规定（教育部令第 50 号，第二十一、二十二、二十三条）. - 备注：孩子身上出现说不清来由的伤，突然不肯上学，东西反复丢失，先按第二十二条那几个信号去问。这份把多项研究合起来算的分析只是跟踪记录、没有分组对照，所以不能证明单是欺凌就导致自杀，但风险的方向和大小是清楚的。《加强中小学生欺凌综合治理方案》另外要求严格区分欺凌与学生之间的打闹嬉戏。所以学校有义务作出认定，不能一句「小孩子闹着玩」了事。 **Evidence:** A. If a child shows unexplained injuries, suddenly refuses to go to school, or repeatedly loses personal items, these signs should be taken seriously per Article 22. This analysis combines data from multiple studies and relies on observational records rather than controlled trials; thus it cannot definitively prove bullying alone causes suicide, but it clearly shows a significant increase in risk. Additionally, the “Comprehensive Plan for Addressing Bullying Among Primary and Secondary Students” stresses the need to distinguish bullying from ordinary horseplay among kids. In short, schools have a legal duty to conduct proper investigations and cannot dismiss incidents as mere “kids just playing around.” **Source summary:** Children who experience peer bullying are roughly 2.2 times more likely to have suicidal thoughts than those who are not bullied, and about 2.6 times more likely to attempt suicide. Schools must investigate any bullying report right away; if bullying is confirmed, disciplinary action must be taken against the offending students. In cases where bullying violates public order laws or may constitute a crime, schools cannot conceal the facts and must inform police. Therefore, reporting the incident the same day and demanding a formal written response is crucial — simply asking the teacher to “talk to him” is not enough. **Low-ROI detour:** Move “When a child is bullied, report it to school the same day and request a written response; for physical assault, theft, or rumor spreading, call the police immediately.” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Children who experience peer bullying are roughly 2.2 times more likely to have suicidal thoughts than those who are not bullied, and about 2.6 times more likely to attempt suicide. Schools must investigate any bullying report right away; if bullying is confirmed, disciplinary action must be taken against the offending students. In cases where bullying violates public order laws or may constitute a crime, schools cannot conceal the facts and must inform police. Therefore, reporting the incident the same day and demanding a formal written response is crucial — simply asking the teacher to “talk to him” is not enough.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [van Geel M, et al. (2014). Relationship between peer victimization, cyberbullying, and suicide in children and adolescents: a meta-analysis. JAMA Pediatrics.](https://doi.org/10.1001/jamapediatrics.2013.4143); [教育部 (2021). 未成年人学校保护规定（教育部令第 50 号，第二十一、二十二、二十三条）.](https://www.gov.cn/zhengce/zhengceku/2021-06/02/content_5614946.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/30-%E4%B8%8A%E5%AD%A6%E4%BB%A5%E5%90%8E%E7%9A%84%E5%AD%A9%E5%AD%90.md --- ### 30-004 — Ensuring that children spend at least 2 hours outdoors each day is currently the only myopia‑prevention method backed by randomized trials. Original title: 让孩子每天在户外待够 2 小时，这是目前唯一有随机试验支持的防近视办法 **Source text (English):** ### 4. Ensuring that children spend at least 2 hours outdoors each day is currently the only myopia‑prevention method backed by randomized trials. - Cost: There is no monetary cost. However, it requires setting aside time each day — often at the expense of homework or online classes. The real challenge is maintaining this routine daily, not just occasionally. - In plain terms: A randomized trial was conducted at 12 primary schools in Guangzhou: first‑grade students were given an extra 40 minutes of outdoor activity per school day. After three years, the myopia rate in these schools was 30.4 %, compared with 39.5 % in schools without the added classes — a reduction of 9.1 percentage points. The Health Commission recommends at least 2 hours of daytime outdoor time per day, or a total of 14 hours per week. Cloudy days and standing outside during recess also count. - Benefit: In this trial, first‑grade students from 12 Guangzhou schools were randomly assigned to intervention or control groups (952 students in the intervention group, 951 in the control group; mean age 6.6 years). The intervention involved adding a 40‑minute outdoor class each day and encouraging parents to take their children outdoors after school. Over three years, the new myopia rate was 30.4 % in the intervention group (259 of 853 eligible participants) versus 39.5 % in the control group (287 of 726 eligible participants). The difference was –9.1 percentage points (95 % CI –14.1 to –4.1, P<0.001), indicating a true reduction ranging from roughly 4 to 14 percentage points. The average increase in refractive error was –1.42 D in the intervention group versus –1.59 D in the control group, a difference of 0.17 D (P=0.04); the intervention thus slowed progression slightly. D is the unit used to measure refractive error. No significant difference was observed in axial eye length between groups (P=0.07). The “Ten Core Principles for Myopia Prevention” also call for at least 2 hours of daytime outdoor activity per day or 14 hours per week; they note that even on cloudy days this activity provides protection and advise avoiding peak midday sun. - Evidence grade: A - Sources: He M, et al. (2015). Effect of Time Spent Outdoors at School on the Development of Myopia Among Children in China: A Randomized Clinical Trial. JAMA. (National Health Office Maternity and Childhood Letter [2023] No. 278). - Notes: The trial lasted only three years and involved children starting at age 6. A 9.1‑percentage‑point difference means it can help prevent myopia in some children, but it does not guarantee protection for everyone. The same guidelines also recommend maintaining a distance of “one foot, one fist, one inch” while reading or writing, taking a 20‑second break to look into the distance after 20 minutes of close‑up work, limiting non‑educational screen time to 15 minutes at a time (no more than one hour per day), and recognizing that simply standing outside during recess counts toward the daily outdoor requirement — it is not the same as attending a formal PE class. **Original text (Chinese):** ### 4. 让孩子每天在户外待够 2 小时，这是目前唯一有随机试验支持的防近视办法 - 成本：不花钱。但每天要腾出时间，多半得从写作业和上网课的时间里挤。难在天天都要做到，不是做几次就完。 - 说人话：小学一年级每天多上 40 分钟户外课，三年后新近视的孩子从约四成降到约三成。卫健委给的量是每天白天在户外不少于 2 小时，或者一周加起来 14 小时。阴天也算数，课间到室外站着也算数。 - 收益：广州 12 所小学的一年级学生，以学校为单位抽签分组（干预校 952 人，对照校 951 人，平均年龄 6.6 岁）。干预的做法是每个上学日增加 1 节 40 分钟户外活动课，并鼓励家长在课外多带孩子出去。3 年里新近视的比例，干预组 30.4%，是 853 名合格者中的 259 例；对照组 39.5%，是 726 名中的 287 例。两组差值 -9.1 个百分点（95% CI -14.1 至 -4.1，P<0.001），真实差距大致在少 4 到少 14 个百分点之间。3 年里度数的加深量（等效球镜变化）是 -1.42 D 对 -1.59 D，差 0.17 D（P=0.04）。干预组加深得略少一点。D 是量度数的单位。眼轴（眼球前后的长度）的增长，两组看不出差别（P=0.07）。《防控儿童青少年近视核心知识十条》要求儿童青少年每天日间户外活动不少于 2 小时，或每周累计 14 小时。它注明即使阴天，户外活动也有防护效果，并要求避开午后高温强晒的时段 - 证据等级：A - 来源：He M, et al. (2015). Effect of Time Spent Outdoors at School on the Development of Myopia Among Children in China: A Randomized Clinical Trial. JAMA. ；国家卫生健康委办公厅 (2023). 防控儿童青少年近视核心知识十条（国卫办妇幼函〔2023〕278 号）. - 备注：这项试验只做了 3 年，参加的孩子也都是从 6 岁开始的。两组近视的比例差 9.1 个百分点，只能让一部分人不近视，保证不了不近视。同一份核心知识十条还给了几条做法。读写要「一尺一拳一寸」。近距离用眼 20 分钟后，要远眺 20 秒以上。中小学生不为学习而用电子屏幕的，一次不超过 15 分钟，一天加起来不超过 1 小时。「待在户外」和「上体育课」不是一回事，课间到室外站着也算数。 **Evidence:** A. The trial lasted only three years and involved children starting at age 6. A 9.1‑percentage‑point difference means it can help prevent myopia in some children, but it does not guarantee protection for everyone. The same guidelines also recommend maintaining a distance of “one foot, one fist, one inch” while reading or writing, taking a 20‑second break to look into the distance after 20 minutes of close‑up work, limiting non‑educational screen time to 15 minutes at a time (no more than one hour per day), and recognizing that simply standing outside during recess counts toward the daily outdoor requirement — it is not the same as attending a formal PE class. **Source summary:** A randomized trial was conducted at 12 primary schools in Guangzhou: first‑grade students were given an extra 40 minutes of outdoor activity per school day. After three years, the myopia rate in these schools was 30.4 %, compared with 39.5 % in schools without the added classes — a reduction of 9.1 percentage points. The Health Commission recommends at least 2 hours of daytime outdoor time per day, or a total of 14 hours per week. Cloudy days and standing outside during recess also count. **Low-ROI detour:** Move “Ensuring that children spend at least 2 hours outdoors each day is currently the only myopia‑prevention method backed by randomized trials.” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “A randomized trial was conducted at 12 primary schools in Guangzhou: first‑grade students were given an extra 40 minutes of outdoor activity per school day. After three years, the myopia rate in these schools was 30.4 %, compared with 39.5 % in schools without the added classes — a reduction of 9.1 percentage points. The Health Commission recommends at least 2 hours of daytime outdoor time per day, or a total of 14 hours per week. Cloudy days and standing outside during recess also count.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [He M, et al. (2015). Effect of Time Spent Outdoors at School on the Development of Myopia Among Children in China: A Randomized Clinical Trial. JAMA.](https://doi.org/10.1001/jama.2015.10803); [国家卫生健康委办公厅 (2023). 防控儿童青少年近视核心知识十条（国卫办妇幼函〔2023〕278 号）.](https://www.gov.cn/zhengce/zhengceku/202307/content_6894284.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/30-%E4%B8%8A%E5%AD%A6%E4%BB%A5%E5%90%8E%E7%9A%84%E5%AD%A9%E5%AD%90.md --- ### 30-005 — No screen time for children aged 0–3; limit it as much as possible for ages 3–6; for school‑age kids, non‑educational screen use should not exceed one hour per day. Original title: 0 到 3 岁不给屏幕，3 到 6 岁尽量不给，中小学生非学习用途每天不超过 1 小时 **Source text (English):** ### 5. No screen time for children aged 0–3; limit it as much as possible for ages 3–6; for school‑age kids, non‑educational screen use should not exceed one hour per day. - Cost: There is no monetary cost. The real challenge is keeping screens out of children’s hands and encouraging parents to cut down on their own screen time in front of them. - In plain terms: The Health Commission has set strict guidelines: no screens for children aged 0–3, and they should be kept away from screens as much as possible for ages 3–6. For school‑age students, non‑educational screen use must be limited to no more than 15 minutes at a time and no more than one hour per day. The reasoning is that prolonged close‑up screen exposure depletes a child’s “far‑sightedness reserve,” leading to earlier onset of myopia. Research linking screen time directly to myopia isn’t as conclusive; the strongest evidence comes from studies showing that two hours of outdoor activity per day helps prevent myopia. - Benefit: Article 4 of the “Ten Core Principles for Preventing Myopia in Children and Adolescents” states: “Children aged 0–3 should not use smartphones, tablets, computers, or other screen‑based electronic devices; children aged 3–6 should avoid such devices as much as possible; for school‑age students, non‑educational screen use should be limited to no more than 15 minutes at a time and no more than one hour per day.” It also notes that “prolonged close‑up use of screen devices can deplete a child’s far‑sightedness reserve, a key factor in the early and frequent occurrence of myopia.” In 2018, eight government agencies, including the Ministry of Education, issued similar recommendations, adding that “the younger the child, the shorter the recommended continuous screen time.” Scientific research is far less definitive: a systematic review examined 33 studies involving participants from 3 months to 33 years of age; only 11 contributed to the pooled analysis. When only smartphones and tablets were considered, the odds ratio for myopia was 1.26 (95 % CI 1.00–1.60, I² = 77 %). Including computers raised that figure to 1.77 (1.28–2.45, I² = 87 %). The authors concluded only that there may be a link, noting that none of the 33 studies measured screen time reliably. - Evidence grade: B - Sources: National Health Commission of China (NHC) General Office (2023). Ten core knowledge for preventing and controlling myopia in children and adolescents (National Health Office Maternity and Child Letter [2023] No. 278). ; Ministry of Education of China and eight other departments (2018). Comprehensive Implementation Plan for Preventing and Controlling Myopia in Children and Adolescents (Jiao Ti Yi [2018] No. 3). ; Foreman J, Salim AT, Praveen A, et al. (2021). Association between digital smart device use and myopia: a systematic review and meta-analysis. The Lancet Digital Health, 3(12), e806-e818. ; Madigan S, McArthur BA, Anhorn C, Eirich R, Christakis DA (2020). Associations between screen use and child language skills: a systematic review and meta-analysis. JAMA Pediatrics, 174(7), 665-675. - Notes: This recommendation earned a B rating because it is based on official policy directives rather than experimental data. The lower bound of the pooled odds ratio sits right at 1.00, and the authors only describe the relationship as “possible,” so it should be viewed as a practical family guideline rather than a guarantee that avoiding screens eliminates myopia risk. The strongest evidence for prevention comes from Recommendation 4 (two hours of outdoor activity daily). Regular eye examinations are also advised for preschoolers: the same document recommends periodic refraction screening for ages 1–3, 4–6, and older to assess remaining far‑sightedness reserve; details are provided in Recommendation 12 (pupil dilation refraction). Finally, a meta‑analysis of 42 studies involving 18,905 participants found that longer screen time correlates with weaker language development (r = −0.14, 95 % CI −0.18 to −0.10). However, watching educational content on screen shows a positive correlation (r = 0.16 and 0.13). This is a correlation, not causation; it simply underscores that substituting screen time for direct interaction with caregivers is less beneficial for language growth. **Original text (Chinese):** ### 5. 0 到 3 岁不给屏幕，3 到 6 岁尽量不给，中小学生非学习用途每天不超过 1 小时 - 成本：不花钱。难的是把屏幕从孩子手里拿走，也难在家长自己当着孩子的面少看。 - 说人话：国家卫健委要求 0 到 3 岁不给屏幕，3 到 6 岁尽量别碰，中小学生不为学习用的，一次不超过 15 分钟、一天不超过 1 小时。理由是长时间近距离用眼会让近视来得早。屏幕和近视的证据没这么硬，真正试出效果的是每天户外 2 小时。 - 收益：《防控儿童青少年近视核心知识十条》第四条的原话是「0～3岁婴幼儿不使用手机、平板、电脑等视屏类电子产品；3～6岁幼儿尽量避免其接触和使用手机、平板、电脑等视屏类电子产品；中小学生非学习目的使用电子屏幕单次时长不宜超过15分钟，每天累计时长不宜超过1小时」。同一条写明「长时间近距离使用电子视屏类产品，易消耗儿童远视储备量，是儿童青少年近视早发、高发的重要原因」。教育部等八部门 2018 年的实施方案给家长的要求一致，还加了一句「年龄越小，连续使用电子产品的时间应越短」。研究证据要弱得多：一项系统综述收了 33 项研究，11 项进了合并计算，对象从 3 个月到 33 岁。只算手机和平板的，近视的比值比是 1.26（95% CI 1.00 到 1.60，I²=77%）。和电脑合起来算是 1.77（1.28 到 2.45，I²=87%）。作者的结论只写到「可能相关」，并写明 33 项研究没有一项有可靠的屏幕时间测量 - 证据等级：B - 来源：国家卫生健康委办公厅 (2023). 防控儿童青少年近视核心知识十条（国卫办妇幼函〔2023〕278 号）. ; 教育部等八部门 (2018). 综合防控儿童青少年近视实施方案（教体艺〔2018〕3 号）. ; Foreman J, Salim AT, Praveen A, et al. (2021). Association between digital smart device use and myopia: a systematic review and meta-analysis. The Lancet Digital Health, 3(12), e806-e818. ; Madigan S, McArthur BA, Anhorn C, Eirich R, Christakis DA (2020). Associations between screen use and child language skills: a systematic review and meta-analysis. JAMA Pediatrics, 174(7), 665-675. - 备注：定 B 是因为官方给的是分档规定，不是试验测出来的数字。研究给的比值比下限正好压在 1.00，作者只敢说「可能相关」。所以把它当一条好执行的家规就行，不要当成「不看屏幕就不会近视」。真正有抽签试验撑着的是第 4 条（户外 2 小时）。学龄前也要查眼睛：同一份文件写明 1～3 岁、4～6 岁、7 岁之后都应当定期做屈光筛查，看远视储备还剩多少，查法见第 12 条（散瞳验光）。屏幕和孩子语言能力的关系也做过荟萃：42 项研究 18905 人，屏幕时间越长语言能力越弱（r=−0.14，95% CI −0.18 到 −0.10）。但一起看、看有教育内容的节目反过来是正相关（r=0.16 和 0.13）。这是相关不是因果，只能说明拿屏幕代替陪孩子说话不划算。 **Evidence:** B. This recommendation earned a B rating because it is based on official policy directives rather than experimental data. The lower bound of the pooled odds ratio sits right at 1.00, and the authors only describe the relationship as “possible,” so it should be viewed as a practical family guideline rather than a guarantee that avoiding screens eliminates myopia risk. The strongest evidence for prevention comes from Recommendation 4 (two hours of outdoor activity daily). Regular eye examinations are also advised for preschoolers: the same document recommends periodic refraction screening for ages 1–3, 4–6, and older to assess remaining far‑sightedness reserve; details are provided in Recommendation 12 (pupil dilation refraction). Finally, a meta‑analysis of 42 studies involving 18,905 participants found that longer screen time correlates with weaker language development (r = −0.14, 95 % CI −0.18 to −0.10). However, watching educational content on screen shows a positive correlation (r = 0.16 and 0.13). This is a correlation, not causation; it simply underscores that substituting screen time for direct interaction with caregivers is less beneficial for language growth. **Source summary:** The Health Commission has set strict guidelines: no screens for children aged 0–3, and they should be kept away from screens as much as possible for ages 3–6. For school‑age students, non‑educational screen use must be limited to no more than 15 minutes at a time and no more than one hour per day. The reasoning is that prolonged close‑up screen exposure depletes a child’s “far‑sightedness reserve,” leading to earlier onset of myopia. Research linking screen time directly to myopia isn’t as conclusive; the strongest evidence comes from studies showing that two hours of outdoor activity per day helps prevent myopia. **Low-ROI detour:** Move “No screen time for children aged 0–3; limit it as much as possible for ages 3–6; for school‑age kids, non‑educational screen use should not exceed one hour per day.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The Health Commission has set strict guidelines: no screens for children aged 0–3, and they should be kept away from screens as much as possible for ages 3–6. For school‑age students, non‑educational screen use must be limited to no more than 15 minutes at a time and no more than one hour per day. The reasoning is that prolonged close‑up screen exposure depletes a child’s “far‑sightedness reserve,” leading to earlier onset of myopia. Research linking screen time directly to myopia isn’t as conclusive; the strongest evidence comes from studies showing that two hours of outdoor activity per day helps prevent myopia.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 30-012 **Source links:** [国家卫生健康委办公厅 (2023). 防控儿童青少年近视核心知识十条（国卫办妇幼函〔2023〕278 号）.](https://www.gov.cn/zhengce/zhengceku/202307/content_6894284.htm); [教育部等八部门 (2018). 综合防控儿童青少年近视实施方案（教体艺〔2018〕3 号）.](http://www.moe.gov.cn/srcsite/A17/moe_943/s3285/201808/t20180830_346672.html); [Foreman J, Salim AT, Praveen A, et al. (2021). Association between digital smart device use and myopia: a systematic review and meta-analysis. The Lancet Digital Health, 3(12), e806-e818.](https://doi.org/10.1016/S2589-7500(21)00135-7); [Madigan S, McArthur BA, Anhorn C, Eirich R, Christakis DA (2020). Associations between screen use and child language skills: a systematic review and meta-analysis. JAMA Pediatrics, 174(7), 665-675.](https://doi.org/10.1001/jamapediatrics.2020.0327) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/30-%E4%B8%8A%E5%AD%A6%E4%BB%A5%E5%90%8E%E7%9A%84%E5%AD%A9%E5%AD%90.md --- ### 30-006 — Treating myopia as a lasting injury: the higher the prescription, the greater the future risk of retinal detachment, macular degeneration, and glaucoma Original title: 把近视当成会留下的损伤：度数越深，将来视网膜脱离、黄斑病变、青光眼越多 **Source text (English):** ### 6. Treating myopia as a lasting injury: the higher the prescription, the greater the future risk of retinal detachment, macular degeneration, and glaucoma - Cost: No cost involved. There is nothing specific to do here; the necessary actions are outlined in items 4 and 5 (spending two hours outdoors and managing screen time based on age). - In plain terms: Myopia does not go away on its own, nor does the prescription level decrease. It is far more than simply “wearing glasses.” Compared to people without myopia, those with mild myopia face a risk of myopic macular degeneration roughly 10–15 times higher; for individuals with a prescription of 600 degrees or more, this risk rises by several hundred times. The likelihood of retinal detachment is about three times higher for mild myopia and roughly 13 times higher for severe myopia. Therefore, the earlier a child develops myopia and the faster it progresses, the greater the long-term risks they must face. - Benefit: A systematic review and meta-analysis compiled studies published up to June 2019, grouping participants into three prescription categories: mild (−0.5 to −3.00 D), moderate (−3.00 to −6.00 D), and high (≤−6.00 D, i.e., 600 degrees or more). Compared to people without myopia, the odds ratios for myopic macular degeneration were 13.57 (95% CI 6.18–29.79) for mild myopia, 72.74 (33.18–159.48) for moderate myopia, and 845.08 (230.05–3104.34) for high myopia. For retinal detachment, these odds ratios were 3.15 (1.92–5.17), 8.74 (7.28–10.50), and 12.62 (6.65–23.94) respectively. The odds ratios for posterior subcapsular cataract were 1.56 (1.32–1.84), 2.55 (1.98–3.28), and 4.55 (2.66–7.75) respectively. For open-angle glaucoma, the odds ratio for mild myopia was 1.59 (1.33–1.91), while for moderate and high myopia combined it was 2.92 (1.89–4.52). Among individuals over 60, the odds ratios for visual impairment were 1.71 (1.07–2.74), 5.54 (3.12–9.85), and 87.63 (34.50–222.58) respectively. This aligns with the “Ten Core Principles for Preventing and Controlling Myopia in Children and Adolescents,” which defines high myopia as a prescription of 600 degrees or more; such individuals face significantly higher rates of cataracts, open-angle glaucoma, myopic macular degeneration, retinal detachment, and other vision-threatening conditions. Importantly, “myopia can be prevented and controlled, but not reversed.” - Evidence grade: A - Sources:Haarman AEG, Enthoven CA, Tideman JWL, Tedja MS, Verhoeven VJM, Klaver CCW (2020). The complications of myopia: a review and meta-analysis. Investigative Ophthalmology & Visual Science, 61(4), 49. ; National Health Commission of China (NHC) General Office (2023). Ten core knowledge for preventing and controlling myopia in children and adolescents (National Health Office Maternity and Childhood Letter [2023] No. 278). - Notes: All studies included in this analysis were observational studies, and the reported odds ratios are unusually large. For instance, the confidence interval for high myopia and myopic macular degeneration spans from 230 to 3104, indicating considerable variation among individual studies; thus these figures should be viewed as rough estimates rather than precise values. Most of these complications tend to appear only in middle or old age, so this is not a situation where immediate harm occurs; rather, it represents a long-term risk that accumulates over decades. Myopia itself is not a disability, and the vast majority of people achieve normal vision after wearing corrective lenses. The purpose of this item is to shift the common perception that “once you have myopia, glasses are all you need” to recognizing that it is worthwhile to delay and control its progression. Information on follow-up examinations after diagnosis can be found in item 12 (pupil dilation and refraction testing). Be wary of products claiming to cure myopia; refer to item 9 (myopia cannot be cured) for further details. **Original text (Chinese):** ### 6. 把近视当成会留下的损伤：度数越深，将来视网膜脱离、黄斑病变、青光眼越多 - 成本：不花钱。本身不用做什么，要做的事在第 4、5 条（户外 2 小时、分龄管屏幕）。 - 说人话：近视不会自己好，度数也降不回去。它也不只是「戴个眼镜」的事。和不近视的人比，得近视性黄斑病变的可能，轻度近视高十几倍，600 度以上高几百倍。视网膜脱离，轻度高约 3 倍，600 度以上高约 13 倍。所以孩子近视得越早、涨得越快，将来要担的风险越大。 - 收益：一项系统综述与荟萃分析汇总了 2019 年 6 月之前的研究，按度数分三档：轻度（−0.5 到 −3.00 D）、中度（−3.00 到 −6.00 D）、高度（≤−6.00 D，600 度以上）。和不近视的人相比，近视性黄斑变性的比值比依次是 13.57（95% CI 6.18 到 29.79）、72.74（33.18 到 159.48）、845.08（230.05 到 3104.34）。视网膜脱离依次是 3.15（1.92 到 5.17）、8.74（7.28 到 10.50）、12.62（6.65 到 23.94）。后囊下白内障依次是 1.56（1.32 到 1.84）、2.55（1.98 到 3.28）、4.55（2.66 到 7.75）。开角型青光眼，轻度是 1.59（1.33 到 1.91），中度和高度合起来是 2.92（1.89 到 4.52）。60 岁以上出现视力损害的比值比，三档依次是 1.71（1.07 到 2.74）、5.54（3.12 到 9.85）、87.63（34.50 到 222.58）。《防控儿童青少年近视核心知识十条》的说法一致：600 度以上为高度近视，这类人群里白内障、开角型青光眼、近视性黄斑病变、视网膜脱离、近视性视神经病变等致盲性眼病的发病率明显高于其他人群，而且「近视可防可控不可逆」 - 证据等级：A - 来源：Haarman AEG, Enthoven CA, Tideman JWL, Tedja MS, Verhoeven VJM, Klaver CCW (2020). The complications of myopia: a review and meta-analysis. Investigative Ophthalmology & Visual Science, 61(4), 49. ; 国家卫生健康委办公厅 (2023). 防控儿童青少年近视核心知识十条（国卫办妇幼函〔2023〕278 号）. - 备注：汇总进去的都是观察性研究，比值比也大得不寻常。高度近视对黄斑变性那一项的可信范围从 230 到 3104，说明底下各项研究差别很大，数字只能看量级，不能当精确值用。这些并发症多数要到中老年才显出来。近视本身不是残疾，绝大多数人戴镜矫正后视力正常。但近视不是配副眼镜就完了，值得花力气推迟它、控制它。确诊之后怎么复查见第 12 条（散瞳验光）。别买号称能治好的产品，见第 9 条（治愈近视）。 **Evidence:** A. All studies included in this analysis were observational studies, and the reported odds ratios are unusually large. For instance, the confidence interval for high myopia and myopic macular degeneration spans from 230 to 3104, indicating considerable variation among individual studies; thus these figures should be viewed as rough estimates rather than precise values. Most of these complications tend to appear only in middle or old age, so this is not a situation where immediate harm occurs; rather, it represents a long-term risk that accumulates over decades. Myopia itself is not a disability, and the vast majority of people achieve normal vision after wearing corrective lenses. The purpose of this item is to shift the common perception that “once you have myopia, glasses are all you need” to recognizing that it is worthwhile to delay and control its progression. Information on follow-up examinations after diagnosis can be found in item 12 (pupil dilation and refraction testing). Be wary of products claiming to cure myopia; refer to item 9 (myopia cannot be cured) for further details. **Source summary:** Myopia does not go away on its own, nor does the prescription level decrease. It is far more than simply “wearing glasses.” Compared to people without myopia, those with mild myopia face a risk of myopic macular degeneration roughly 10–15 times higher; for individuals with a prescription of 600 degrees or more, this risk rises by several hundred times. The likelihood of retinal detachment is about three times higher for mild myopia and roughly 13 times higher for severe myopia. Therefore, the earlier a child develops myopia and the faster it progresses, the greater the long-term risks they must face. **Low-ROI detour:** Move “Treating myopia as a lasting injury: the higher the prescription, the greater the future risk of retinal detachment, macular degeneration, and glaucoma” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Myopia does not go away on its own, nor does the prescription level decrease. It is far more than simply “wearing glasses.” Compared to people without myopia, those with mild myopia face a risk of myopic macular degeneration roughly 10–15 times higher; for individuals with a prescription of 600 degrees or more, this risk rises by several hundred times. The likelihood of retinal detachment is about three times higher for mild myopia and roughly 13 times higher for severe myopia. Therefore, the earlier a child develops myopia and the faster it progresses, the greater the long-term risks they must face.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 30-009; 30-012 **Source links:** [Haarman AEG, Enthoven CA, Tideman JWL, Tedja MS, Verhoeven VJM, Klaver CCW (2020). The complications of myopia: a review and meta-analysis. Investigative Ophthalmology & Visual Science, 61(4), 49.](https://doi.org/10.1167/iovs.61.4.49); [国家卫生健康委办公厅 (2023). 防控儿童青少年近视核心知识十条（国卫办妇幼函〔2023〕278 号）.](https://www.gov.cn/zhengce/zhengceku/202307/content_6894284.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/30-%E4%B8%8A%E5%AD%A6%E4%BB%A5%E5%90%8E%E7%9A%84%E5%AD%A9%E5%AD%90.md --- ### 30-007 — Take a close look at your child’s annual school health report and follow up on any abnormalities right away. Original title: 每年那次学生体检的报告单要自己看一遍，异常项当年带去医院查 **Source text (English):** ### 7. Take a close look at your child’s annual school health report and follow up on any abnormalities right away. - Cost: No cost at all. Under China’s Compulsory Education Law, all school health check fees are covered by school operating budgets, so parents pay nothing extra. - In plain terms: Every year, primary and middle schools conduct one health check for every student. The official guidelines list being overweight, obese, malnourished, having spinal curvature issues, poor eyesight, and dental cavities as key areas that need special attention. These problems are precisely the ones parents tend to put off dealing with. Don’t just glance at your child’s height and weight measurements and then file the report away. If any of these issues show up on the report, take your child to a specialist for a proper check-up that same year — don’t wait until the next annual check. - Benefit: The 2021 Administrative Measures for Health Checks of Primary and Middle School Students requires all such schools to run one health check per year for every enrolled student. The physical exam covers the head, neck, chest, spine, limbs, skin, and lymph nodes, while the eye exam checks external eye condition, distance vision, and refractive errors (degree of myopia or hyperopia). The individual report issued to each student must include all test results, an overall assessment, and tailored health guidance. Overweight, obesity, malnutrition, spinal curvature issues, poor eyesight, and dental cavities are all designated as priority areas for follow-up. Local education authorities are also required to keep records of students with health problems and conduct regular follow-ups. All costs for these compulsory education health checks are paid by school budgets, with no extra charges for parents (issued nationwide in September 2021). - Evidence grade: B - Sources: National Health Commission of China (NHC), Ministry of Education of China (2021). Measures for the Management of Health Examinations for Primary and Secondary School Students (2021 Edition) (National Health Commission [2021] No. 29). - Notes: This grade is assigned because the document is a set of administrative rules for schools, not a study on the actual effectiveness of these checks. It guarantees that schools will run annual checks covering the listed items and follow up on any abnormalities, but does not confirm that all identified issues will receive timely intervention. These health checks are only a preliminary screening tool, not a formal diagnosis. For poor eyesight, a pupil dilation refraction test at an ophthalmology clinic is required (see Item 12). For spinal curvature issues, a visit to an orthopedics or spinal surgery specialist is necessary (see Item 2 — do not delay treatment to wait until after exams). Parents are responsible for arranging these follow-up appointments for their children. **Original text (Chinese):** ### 7. 每年那次学生体检的报告单要自己看一遍，异常项当年带去医院查 - 成本：不花钱。义务教育阶段的体检费由学校公用经费出，家长不用另掏。 - 说人话：中小学校每年组织一次学生体检。报告单上的重点是超重、肥胖、营养不良、脊柱弯曲异常、视力不良、龋齿，这几样最容易被拖过去。别只看一眼身高体重就收起单子。这几项有异常，当年就带孩子去专科查清楚。 - 收益：《中小学生健康体检管理办法（2021 年版）》规定，中小学校每年组织 1 次在校学生健康体检。外科检查包括头部、颈部、胸部、脊柱、四肢、皮肤、淋巴结。眼科检查包括眼外观、远视力、屈光度（近视远视的度数）。发给个人的报告单应包括查出来的结果、总的评价和健康指导建议。其中超重、肥胖、营养不良、脊柱弯曲异常、视力不良、龋齿（蛀牙）须作为指导重点。教育行政部门应当对出现健康问题的学生建立档案并随访（记下来、之后再跟进）。义务教育阶段学生健康体检费用由学校公用经费开支，家长不另掏（全国，2021 年 9 月印发） - 证据等级：B - 来源：国家卫生健康委、教育部 (2021). 中小学生健康体检管理办法（2021 年版）（国卫医发〔2021〕29 号）. - 备注：给 B 是因为这是一份规定学校怎么做的文件，不是效果研究。它保证的是「每年查、查这几项、发现异常要跟进」，不保证查出来就有人管。体检只是先筛一遍，不是确诊。视力不良要去眼科做散瞳验光（第 12 条）。脊柱弯曲异常要去骨科或脊柱外科（第 2 条，别为了等考完推迟治疗）。这两步都得家长自己带孩子去。 **Evidence:** B. This grade is assigned because the document is a set of administrative rules for schools, not a study on the actual effectiveness of these checks. It guarantees that schools will run annual checks covering the listed items and follow up on any abnormalities, but does not confirm that all identified issues will receive timely intervention. These health checks are only a preliminary screening tool, not a formal diagnosis. For poor eyesight, a pupil dilation refraction test at an ophthalmology clinic is required (see Item 12). For spinal curvature issues, a visit to an orthopedics or spinal surgery specialist is necessary (see Item 2 — do not delay treatment to wait until after exams). Parents are responsible for arranging these follow-up appointments for their children. **Source summary:** Every year, primary and middle schools conduct one health check for every student. The official guidelines list being overweight, obese, malnourished, having spinal curvature issues, poor eyesight, and dental cavities as key areas that need special attention. These problems are precisely the ones parents tend to put off dealing with. Don’t just glance at your child’s height and weight measurements and then file the report away. If any of these issues show up on the report, take your child to a specialist for a proper check-up that same year — don’t wait until the next annual check. **Low-ROI detour:** Move “Take a close look at your child’s annual school health report and follow up on any abnormalities right away.” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Every year, primary and middle schools conduct one health check for every student. The official guidelines list being overweight, obese, malnourished, having spinal curvature issues, poor eyesight, and dental cavities as key areas that need special attention. These problems are precisely the ones parents tend to put off dealing with. Don’t just glance at your child’s height and weight measurements and then file the report away. If any of these issues show up on the report, take your child to a specialist for a proper check-up that same year — don’t wait until the next annual check.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [国家卫生健康委、教育部 (2021). 中小学生健康体检管理办法（2021 年版）（国卫医发〔2021〕29 号）.](https://www.gov.cn/zhengce/zhengceku/2021-10/21/content_5644100.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/30-%E4%B8%8A%E5%AD%A6%E4%BB%A5%E5%90%8E%E7%9A%84%E5%AD%A9%E5%AD%90.md --- ### 30-008 — Conducting a depression screening for kids aged 12 to 18 — don’t rely on school mental health assessments as a diagnosis Original title: 12 到 18 岁的孩子做一次抑郁筛查，别拿学校的心理测评当诊断 **Source text (English):** ### 8. Conducting a depression screening for kids aged 12 to 18 — don’t rely on school mental health assessments as a diagnosis - Cost: Costs range from zero to just a few dozen yuan; this covers filling out a screening questionnaire at a community clinic or hospital outpatient department. Calling the 12355 and 12356 hotlines is completely free. - In plain terms: The U.S. Preventive Services Task Force recommends screening adolescents aged 12 to 18 for major depressive disorder, noting that the overall benefits are moderate and justify the effort. There is insufficient evidence to support screening for kids under 11. Suicide is the second leading cause of death among people aged 10 to 19. School mental health assessments conducted each academic year are population-wide screenings, not diagnostic tools. If a child reports feeling distressed, or shows sudden changes in eating, sleeping, interests, or academic performance, they should be referred to a psychiatrist or clinical psychologist right away. - Benefit: In 2022, the U.S. Preventive Services Task Force issued a recommendation statement advising that adolescents aged 12 to 18 be screened for major depressive disorder; this recommendation falls under Category B, meaning the evidence supporting it is moderate and the benefits are also moderate, making it worthwhile. For children under 11, there is insufficient evidence to support depression screening (an I statement, which indicates a lack of evidence and no formal recommendation). Likewise, evidence regarding both the benefits and risks of screening children and adolescents specifically for suicide risk is also limited (another I statement). The document emphasizes that suicide is the second leading cause of death among 10- to 19-year-olds, and that major depression in youth is closely linked to numerous later issues, including recurrent depressive episodes and other mental disorders, as well as a heightened risk of suicidal thoughts, suicide attempts, and death. China’s “Ten Measures to Further Improve Mental Health Care for Primary and Secondary School Students” calls for establishing a three-tier support system: homeroom teachers, full- and part-time school counselors, and psychiatrists. Each student should undergo a mental health assessment no more than once per academic year. The measures also stress the need to improve referral pathways to mental health specialists and reintegration processes after recovery. Additionally, they highlight the importance of leveraging the 12355 Youth Service Hotline and the 12356 Psychological Assistance Hotline (issued nationwide in October 2025). - Evidence grade: B - Sources: US Preventive Services Task Force (2022). Screening for Depression and Suicide Risk in Children and Adolescents: US Preventive Services Task Force Recommendation Statement. JAMA. (Jiaoji Department [2025] No. 2). - Notes: This B rating reflects the original recommendation strength grading used by the task force, rather than a quantifiable measure of actual effectiveness. It represents a U.S.-based recommendation; no equivalent official screening guidelines currently exist in China. A positive screening result merely indicates the need for a follow-up evaluation — it does not constitute a formal diagnosis. Guidance on handling suicidal thoughts can be found in Section 1, Item 25, while family coping strategies are outlined in Section 29. **Original text (Chinese):** ### 8. 12 到 18 岁的孩子做一次抑郁筛查，别拿学校的心理测评当诊断 - 成本：0 到几十元，在社区或医院门诊填一份筛查问卷。12355 和 12356 两条热线打电话不要钱。 - 说人话：美国的预防指南建议给 12 到 18 岁的孩子筛查重度抑郁，11 岁及以下证据不够。自杀是 10 到 19 岁孩子的第二位死因。学校每年的心理测评只是普查，不能当诊断。孩子说难受，或者吃、睡、兴趣、成绩突然变样，直接挂精神科或临床心理科。 - 收益：美国预防服务工作组 2022 年发了一份推荐声明。它建议对 12 至 18 岁青少年筛查重度抑郁障碍（B 类推荐）。B 类的意思是把握中等、算下来好处也中等，值得做。对 11 岁及以下儿童筛查重度抑郁，证据不足（I 声明，即证据不够，给不出建议）。对儿童青少年专门筛查自杀风险，好处和坏处的证据都不足（I 声明）。文件指出，自杀是 10 至 19 岁人群的第二位死因。文件还指出，儿童青少年的重度抑郁和后来的很多问题关系密切。这些问题包括成年后抑郁反复发作、别的精神障碍，以及自杀念头、自杀未遂、自杀死亡的风险升高。《进一步加强中小学生心理健康工作十条措施》要求构建班主任、专兼职心理健康教师、精神科医师三级服务体系。每名学生每学年接受心理测评，一般不超过 1 次。文件还要求推进精神疾病转介就医和愈后复学机制。它要求发挥 12355 青少年服务台和 12356 心理援助热线的作用（全国，2025 年 10 月印发） - 证据等级：B - 来源：US Preventive Services Task Force (2022). Screening for Depression and Suicide Risk in Children and Adolescents: US Preventive Services Task Force Recommendation Statement. JAMA. ；教育部办公厅 (2025). 进一步加强中小学生心理健康工作十条措施（教基厅〔2025〕2 号）. - 备注：给 B 是因为原文给的是推荐力度的评级，不是能换算成数字的效果。它还是美国的推荐，国内没有对应的官方筛查建议。筛查结果是阳性，只说明要再做一次评估，不等于确诊。有自杀念头时的处置见第 1 节第 25 条。家里的应对见第 29 节。 **Evidence:** B. This B rating reflects the original recommendation strength grading used by the task force, rather than a quantifiable measure of actual effectiveness. It represents a U.S.-based recommendation; no equivalent official screening guidelines currently exist in China. A positive screening result merely indicates the need for a follow-up evaluation — it does not constitute a formal diagnosis. Guidance on handling suicidal thoughts can be found in Section 1, Item 25, while family coping strategies are outlined in Section 29. **Source summary:** The U.S. Preventive Services Task Force recommends screening adolescents aged 12 to 18 for major depressive disorder, noting that the overall benefits are moderate and justify the effort. There is insufficient evidence to support screening for kids under 11. Suicide is the second leading cause of death among people aged 10 to 19. School mental health assessments conducted each academic year are population-wide screenings, not diagnostic tools. If a child reports feeling distressed, or shows sudden changes in eating, sleeping, interests, or academic performance, they should be referred to a psychiatrist or clinical psychologist right away. **Low-ROI detour:** Move “Conducting a depression screening for kids aged 12 to 18 — don’t rely on school mental health assessments as a diagnosis” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The U.S. Preventive Services Task Force recommends screening adolescents aged 12 to 18 for major depressive disorder, noting that the overall benefits are moderate and justify the effort. There is insufficient evidence to support screening for kids under 11. Suicide is the second leading cause of death among people aged 10 to 19. School mental health assessments conducted each academic year are population-wide screenings, not diagnostic tools. If a child reports feeling distressed, or shows sudden changes in eating, sleeping, interests, or academic performance, they should be referred to a psychiatrist or clinical psychologist right away.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-025; chapter:29 **Source links:** [US Preventive Services Task Force (2022). Screening for Depression and Suicide Risk in Children and Adolescents: US Preventive Services Task Force Recommendation Statement. JAMA.](https://doi.org/10.1001/jama.2022.16946); [教育部办公厅 (2025). 进一步加强中小学生心理健康工作十条措施（教基厅〔2025〕2 号）.](https://www.gov.cn/zhengce/zhengceku/202510/content_7045528.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/30-%E4%B8%8A%E5%AD%A6%E4%BB%A5%E5%90%8E%E7%9A%84%E5%AD%A9%E5%AD%90.md --- ### 30-009 — Do not buy products or services claiming to “cure myopia” or “reduce refractive error” Original title: 不买号称能「治愈近视」「降低度数」的产品和服务 **Source text (English):** ### 9. Do not buy products or services claiming to “cure myopia” or “reduce refractive error” - Cost: There is no cost involved; in fact, you save this money by avoiding such purchases. - In plain terms: The State Administration for Market Regulation explicitly states that “under current medical technology, myopia cannot be cured.” Phrases such as “recovery,” “restoration,” “reducing refractive error,” “curing myopia,” “myopia remedy,” and “repairing refractive error” are classified as illegal marketing claims subject to strict enforcement. If you encounter any of these terms, you can safely rule out those products without further comparison. Devices such as eye-care instruments are considered medical devices, and e-commerce platforms must verify whether sellers are qualified to sell them. - Benefit: A notice issued by the General Office of the State Administration for Market Regulation between November 2021 and March 2022 clearly reiterates that “under current medical technology, myopia cannot be cured.” It mandates strict legal action against any marketing of products aimed at preventing or controlling myopia in children and adolescents that employ misleading language like “recovery,” “restoration,” “reducing refractive error,” “curing myopia,” “myopia remedy,” or “repairing refractive error.” The notice also calls for intensified efforts to combat practices that misuse traditional Chinese medicine terminology or theories for deceptive advertising, as well as two specific types of false advertising: using patient testimonials or images to compare pre- and post-treatment outcomes, and making guaranteed claims regarding treatment safety or effectiveness. Additionally, e-commerce platforms are required to rigorously verify the qualifications of sellers offering medical devices such as eye-care instruments and other specialized products (nationwide). - Evidence grade: B - Sources: State Administration for Market Regulation of China (2021). Notice on launching special rectification actions against illegal commercial marketing and publicity of children and adolescent myopia prevention and control products. - Notes: This grade is assigned because the basis comes from regulatory determinations during enforcement actions rather than from controlled comparative trials of actual products. However, both health authorities and regulators agree on the statement “Myopia can be prevented and controlled, but it cannot be reversed.” The only two evidence-backed recommendations appear in items 4 (outdoor activities) and 12 (proper eye examinations, glasses fitting, and follow-ups). Information on blue-light-blocking glasses can be found in Section 6. **Original text (Chinese):** ### 9. 不买号称能「治愈近视」「降低度数」的产品和服务 - 成本：不花钱，反过来还省下这笔钱。 - 说人话：市场监管总局明说「在目前医疗技术条件下，近视不能治愈」。宣传「恢复」「降低度数」「近视治愈」「度数修复」这类说法的，要从严查处。看到这类词直接排除，不用再比价。护眼仪算医疗器械，电商平台有责任查卖家够不够格卖。 - 收益：市场监管总局办公厅 2021 年 11 月至 2022 年 3 月的专项整治行动通知明确：「在目前医疗技术条件下，近视不能治愈」。通知要求依法从严查处使用「康复」「恢复」「降低度数」「近视治愈」「近视克星」「度数修复」等误导性表述营销儿童青少年近视防控产品的行为。通知要求加大打击力度，管的是冒用中医药名义、或者假借中医药理论技术做营销宣传欺骗消费者的行为。通知还要求严厉打击两类虚假违法广告：使用患者名义或形象作诊疗前后效果对比的，以及对诊疗安全性、功效作保证性承诺的。通知要求电商平台严格落实护眼仪等医疗器械及有关特殊商品的经营资质审查责任（查清卖家够不够格卖）（全国） - 证据等级：B - 来源：市场监管总局办公厅 (2021). 关于开展儿童青少年近视防控产品违法违规商业营销宣传专项整治行动的通知. - 备注：给 B 是因为依据的是监管部门查处时的认定口径，不是拿产品做对照试验测出来的。但「近视不能治愈」这句话，卫生部门和监管部门说法一致：《防控儿童青少年近视核心知识十条》里写的是「近视可防可控不可逆」。真正有证据的两件事在第 4 条（户外）和第 12 条（规范验光配镜与复查）。防蓝光眼镜见第 6 节。 **Evidence:** B. This grade is assigned because the basis comes from regulatory determinations during enforcement actions rather than from controlled comparative trials of actual products. However, both health authorities and regulators agree on the statement “Myopia can be prevented and controlled, but it cannot be reversed.” The only two evidence-backed recommendations appear in items 4 (outdoor activities) and 12 (proper eye examinations, glasses fitting, and follow-ups). Information on blue-light-blocking glasses can be found in Section 6. **Source summary:** The State Administration for Market Regulation explicitly states that “under current medical technology, myopia cannot be cured.” Phrases such as “recovery,” “restoration,” “reducing refractive error,” “curing myopia,” “myopia remedy,” and “repairing refractive error” are classified as illegal marketing claims subject to strict enforcement. If you encounter any of these terms, you can safely rule out those products without further comparison. Devices such as eye-care instruments are considered medical devices, and e-commerce platforms must verify whether sellers are qualified to sell them. **Low-ROI detour:** Move “Do not buy products or services claiming to “cure myopia” or “reduce refractive error”” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The State Administration for Market Regulation explicitly states that “under current medical technology, myopia cannot be cured.” Phrases such as “recovery,” “restoration,” “reducing refractive error,” “curing myopia,” “myopia remedy,” and “repairing refractive error” are classified as illegal marketing claims subject to strict enforcement. If you encounter any of these terms, you can safely rule out those products without further comparison. Devices such as eye-care instruments are considered medical devices, and e-commerce platforms must verify whether sellers are qualified to sell them.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** chapter:06 **Source links:** [市场监管总局办公厅 (2021). 关于开展儿童青少年近视防控产品违法违规商业营销宣传专项整治行动的通知.](https://www.gov.cn/zhengce/zhengceku/2021-11/12/content_5650400.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/30-%E4%B8%8A%E5%AD%A6%E4%BB%A5%E5%90%8E%E7%9A%84%E5%AD%A9%E5%AD%90.md --- ### 30-010 — Clear rules exist for sleep, homework, sports, and rankings; if schools fail to comply, parents can raise the issue Original title: 睡眠、作业、体育和排名都有明文规定，学校做不到可以提 **Source text (English):** ### 10. Clear rules exist for sleep, homework, sports, and rankings; if schools fail to comply, parents can raise the issue - Cost: No cost involved. All you need is to know these rules so you can bring them up with the school or local education authorities when necessary. The real challenge is simply speaking up about it. - In plain terms: These rules are all laid out in writing: elementary students must get 10 hours of sleep per day, junior high students 9 hours, and high school students 8 hours. Elementary classes generally start no earlier than 8:20 a.m., and junior high classes no earlier than 8:00 a.m. In 2025, an additional requirement was added that schools must provide at least 2 hours of combined physical activity per day, and students must not be ranked based on test scores. If your child consistently fails to get enough sleep, use these rules as a reference point rather than blaming the child for being slow to get ready. - Benefit: The *Notice on Further Strengthening Sleep Management for Primary and Secondary School Students* stipulates that elementary students must get 10 hours of sleep daily, junior high students 9 hours, and high school students 8 hours. Elementary classes generally start no earlier than 8:20 a.m., and junior high classes no earlier than 8:00 a.m. Schools are prohibited from requiring students to arrive at school early for mandatory educational activities. Elementary students must go to bed no later than 9:20 p.m., junior high students no later than 10:00 p.m., and high school students no later than 11:00 p.m. After-school tutoring programs must end no later than 8:30 p.m., and online live tutoring sessions must end no later than 9:00 p.m. From 10:00 p.m. to 8:00 a.m. the next day, game services for minors are banned nationwide (issued March 2021). The *Ten Measures for Further Strengthening Mental Health Work Among Primary and Secondary School Students* contains several additional provisions. All schools are required to ensure students get at least 2 hours of combined physical activity per day, and the practice of offering 15-minute recess periods is encouraged. Students must not be ranked based on test scores, and repetitive, punitive homework assignments are strictly prohibited. A nationwide initiative launched in October 2025 encourages schools to designate one day per week as a “homework-free day.” - Evidence grade: B - Sources: Ministry of Education of China (2021). Notice on further strengthening sleep management of primary and secondary school students (Jiaoji Department Letter [2021] No. 11). ; Ministry of Education of China (2025). Ten measures to further strengthen the mental health of primary and secondary school students (Jiaoji Department [2025] No. 2). - Notes: Both documents were issued by relevant education authorities. Implementation varies widely across different regions and schools, which is why this item is rated B. Their main purpose is to help parents understand what schools are obligated to provide, so they have solid grounds to bring these issues up when needed. Information on adult sleep needs can be found in Sections 2 and 3. **Original text (Chinese):** ### 10. 睡眠、作业、体育和排名都有明文规定，学校做不到可以提 - 成本：不花钱。知道条文就行，必要时向学校或当地教育行政部门反映。难在要开口去提。 - 说人话：文件写明，小学生每天睡 10 小时，初中 9 小时，高中 8 小时。小学上午上课一般不早于 8:20，中学不早于 8:00。2025 年又规定每天体育活动不少于 2 小时，不得按考试成绩排名。孩子长期睡不够，先拿这几条去对，别先怪孩子磨蹭。 - 收益：《关于进一步加强中小学生睡眠管理工作的通知》规定：小学生每天睡眠应达 10 小时，初中生 9 小时，高中生 8 小时。小学上午上课时间一般不早于 8:20，中学一般不早于 8:00。学校不得要求学生提前到校参加统一的教育教学活动。小学生就寝一般不晚于 21:20，初中生不晚于 22:00，高中生不晚于 23:00。校外培训机构培训结束时间不得晚于 20:30，线上直播类培训结束不得晚于 21:00。每日 22:00 到次日 8:00 不得为未成年人提供游戏服务（全国，2021 年 3 月印发）。《进一步加强中小学生心理健康工作十条措施》另有几条规定：全面推行中小学生每天综合体育活动时间不低于 2 小时，鼓励推行「课间 15 分钟」。它还规定不得以考试成绩对学生进行排名，严禁布置机械重复、惩罚性作业，鼓励每周设置一天「无作业日」（全国，2025 年 10 月印发） - 证据等级：B - 来源：教育部办公厅 (2021). 关于进一步加强中小学生睡眠管理工作的通知（教基厅函〔2021〕11 号）. ；教育部办公厅 (2025). 进一步加强中小学生心理健康工作十条措施（教基厅〔2025〕2 号）. - 备注：这两份都是主管部门发的文件。各地各校执行到什么程度差别很大，所以本条给 B。它们的用处是让你知道哪些事学校本来就该做，去谈的时候手里有依据。成年人的睡眠账见第 2、3 节。 **Evidence:** B. Both documents were issued by relevant education authorities. Implementation varies widely across different regions and schools, which is why this item is rated B. Their main purpose is to help parents understand what schools are obligated to provide, so they have solid grounds to bring these issues up when needed. Information on adult sleep needs can be found in Sections 2 and 3. **Source summary:** These rules are all laid out in writing: elementary students must get 10 hours of sleep per day, junior high students 9 hours, and high school students 8 hours. Elementary classes generally start no earlier than 8:20 a.m., and junior high classes no earlier than 8:00 a.m. In 2025, an additional requirement was added that schools must provide at least 2 hours of combined physical activity per day, and students must not be ranked based on test scores. If your child consistently fails to get enough sleep, use these rules as a reference point rather than blaming the child for being slow to get ready. **Low-ROI detour:** Move “Clear rules exist for sleep, homework, sports, and rankings; if schools fail to comply, parents can raise the issue” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “These rules are all laid out in writing: elementary students must get 10 hours of sleep per day, junior high students 9 hours, and high school students 8 hours. Elementary classes generally start no earlier than 8:20 a.m., and junior high classes no earlier than 8:00 a.m. In 2025, an additional requirement was added that schools must provide at least 2 hours of combined physical activity per day, and students must not be ranked based on test scores. If your child consistently fails to get enough sleep, use these rules as a reference point rather than blaming the child for being slow to get ready.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [教育部办公厅 (2021). 关于进一步加强中小学生睡眠管理工作的通知（教基厅函〔2021〕11 号）.](https://www.gov.cn/zhengce/zhengceku/2021-04/02/content_5597443.htm); [教育部办公厅 (2025). 进一步加强中小学生心理健康工作十条措施（教基厅〔2025〕2 号）.](https://www.gov.cn/zhengce/zhengceku/202510/content_7045528.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/30-%E4%B8%8A%E5%AD%A6%E4%BB%A5%E5%90%8E%E7%9A%84%E5%AD%A9%E5%AD%90.md --- ### 30-011 — Parents can request a temporary leave of absence for their child; the school must retain the child’s enrollment status for up to one year. Original title: 孩子撑不住了可以休学，学籍学校必须给他留着，最长 1 年 **Source text (English):** ### 11. Parents can request a temporary leave of absence for their child; the school must retain the child’s enrollment status for up to one year. - Cost: No cost involved. Parents or other legal guardians must submit a formal request to the school. The main challenge is first accepting that the child needs a break from school for a while. - In plain terms: A temporary leave of absence is a fully established procedure. Parents or legal guardians submit a request, which the school then approves and forwards to the relevant education authorities for final authorization. Each request is valid for no more than one year; if the child still needs time off after that, a new request must be filed. During this period, the school is legally required to keep the child’s enrollment status intact. Therefore, the idea that taking a leave of absence “ruins” a child’s education has no basis in current policy. Exact implementation details vary by province; parents should contact the school’s academic affairs office or local education bureau for specifics. - Benefit: Article 16 of the “Administrative Measures for Student Enrollment Records of Primary and Secondary School Students” outlines the proper process for granting a temporary leave of absence. Parents or legal guardians initiate the request, which the school then forwards to higher education authorities for approval. Upon the child’s return, the school must promptly handle all necessary re-enrollment paperwork. Each approved leave cannot exceed one year; if further time off is required, a new application must be submitted. While the child is away, the school must maintain their enrollment status, effectively preserving their place in the system. Detailed procedures for leave and re-enrollment are determined by provincial education authorities (nationwide, issued January 2025). Additionally, the “Ten Measures for Strengthening Mental Health Support for Primary and Secondary School Students” encourages establishing clear pathways for students recovering from mental health conditions to return to school, while also mandating that schools develop emergency response plans for psychological crises on campus. - Evidence grade: B - Sources: Ministry of Education of China (2025). Measures for the Management of Student Status of Primary and Secondary School Students (Jiaoji [2025] No. 1, Article 16). ; Ministry of Education of China (2025). Ten Measures to Further Strengthen the Mental Health of Primary and Secondary School Students (Jiaoji Department [2025] No. 2). - Notes: Before applying, be sure to clarify three key points: what kind of medical documentation is required, how the child’s enrollment status is tracked while on leave, and whether they’ll return to their original grade level or be placed in a lower one. This recommendation is graded B because while a national framework exists, specific eligibility criteria, required paperwork, and re-enrollment protocols are all determined locally by provincial education authorities. Furthermore, the “Regulations on Protecting Schooling Rights for Minors” requires all compulsory education schools to maintain records of students who drop out, take extended leaves, or are absent for prolonged periods; this means the procedure is already standard practice within the system, rather than an exception granted solely to your child. **Original text (Chinese):** ### 11. 孩子撑不住了可以休学，学籍学校必须给他留着，最长 1 年 - 成本：不花钱。由父母或其他法定监护人向学校提出申请。难在要先接受孩子停一段时间。 - 说人话：休学有正式制度。父母或其他监护人提出申请，学校确认后报上级核准。一次最长 1 年，期满还要休就重新申请。休学期间学校要给孩子保留学籍，复学时回来接着上。具体办法各省定，问学校教务处或当地教育局。 - 收益：《中小学生学籍管理办法》第十六条规定了休学怎么办。学生休学由父母或其他法定监护人提出申请。学校确认后报上级学籍管理部门核准。复学时学校应及时办理相关手续。一次申请休学的期限不超过 1 年，期满后确实还要接着休的，应重新申请办理。学生休学期间学校应为其保留学籍（学生身份和位置给留着）。休学复学的具体办法由省级教育行政部门制定（全国，2025 年 1 月印发）。《进一步加强中小学生心理健康工作十条措施》要求推进精神疾病转介就医和愈后复学机制建设，指导学校制定校园突发心理危机事件处理预案 - 证据等级：B - 来源：教育部 (2025). 中小学生学籍管理办法（教基〔2025〕1 号，第十六条）. ；教育部办公厅 (2025). 进一步加强中小学生心理健康工作十条措施（教基厅〔2025〕2 号）. - 备注：去办之前先问清三件事：要开什么医疗证明，休学这段时间学籍在系统里怎么记，复学是回原来的年级还是降一级。给 B 是因为休学要什么条件、交什么材料、复学怎么接上，都由省级教育部门自己定，全国层面只搭了个框架。《未成年人学校保护规定》还要求义务教育学校把辍学、休学和长期请假的学生登记备案，所以休学是学校办过的事，不是给你一个人开特例。 **Evidence:** B. Before applying, be sure to clarify three key points: what kind of medical documentation is required, how the child’s enrollment status is tracked while on leave, and whether they’ll return to their original grade level or be placed in a lower one. This recommendation is graded B because while a national framework exists, specific eligibility criteria, required paperwork, and re-enrollment protocols are all determined locally by provincial education authorities. Furthermore, the “Regulations on Protecting Schooling Rights for Minors” requires all compulsory education schools to maintain records of students who drop out, take extended leaves, or are absent for prolonged periods; this means the procedure is already standard practice within the system, rather than an exception granted solely to your child. **Source summary:** A temporary leave of absence is a fully established procedure. Parents or legal guardians submit a request, which the school then approves and forwards to the relevant education authorities for final authorization. Each request is valid for no more than one year; if the child still needs time off after that, a new request must be filed. During this period, the school is legally required to keep the child’s enrollment status intact. Therefore, the idea that taking a leave of absence “ruins” a child’s education has no basis in current policy. Exact implementation details vary by province; parents should contact the school’s academic affairs office or local education bureau for specifics. **Low-ROI detour:** Move “Parents can request a temporary leave of absence for their child; the school must retain the child’s enrollment status for up to one year.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “A temporary leave of absence is a fully established procedure. Parents or legal guardians submit a request, which the school then approves and forwards to the relevant education authorities for final authorization. Each request is valid for no more than one year; if the child still needs time off after that, a new request must be filed. During this period, the school is legally required to keep the child’s enrollment status intact. Therefore, the idea that taking a leave of absence “ruins” a child’s education has no basis in current policy. Exact implementation details vary by province; parents should contact the school’s academic affairs office or local education bureau for specifics.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [教育部 (2025). 中小学生学籍管理办法（教基〔2025〕1 号，第十六条）.](https://www.gov.cn/zhengce/zhengceku/202502/content_7002620.htm); [教育部办公厅 (2025). 进一步加强中小学生心理健康工作十条措施（教基厅〔2025〕2 号）.](https://www.gov.cn/zhengce/zhengceku/202510/content_7045528.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/30-%E4%B8%8A%E5%AD%A6%E4%BB%A5%E5%90%8E%E7%9A%84%E5%AD%A9%E5%AD%90.md --- ### 30-012 — If poor vision is detected, go to the hospital for cycloplegic refraction and follow up at the recommended intervals as advised by the doctor. Original title: 查出视力不良，去医院做散瞳验光，之后按医生给的间隔复查 **Source text (English):** ### 12. If poor vision is detected, go to the hospital for cycloplegic refraction and follow up at the recommended intervals as advised by the doctor. - Cost: The examination and glasses fitting typically cost several tens to several hundred yuan. After using the eye drops, children may be sensitive to light and have blurry near vision; it usually takes half a day to a couple of days for this to subside. - In plain terms: Cycloplegic refraction involves using special eye drops that relax the eye’s focusing muscles, allowing an accurate measurement of refractive errors. This test is performed in hospitals and is the most reliable method for diagnosing myopia. The Health Commission confirms these drops do not harm healthy eyes and that vision returns to normal after they wear off. Do not rely on quick computerized refraction tests at optical shops for diagnosis, and do not withhold glasses from children out of fear that it will worsen their myopia. - Benefit: The “Ten Core Principles for Preventing and Controlling Myopia in Children and Adolescents” outlines how cycloplegic refraction works: it uses a cycloplegic agent to relax the focusing muscles before measuring refractive errors. This medical procedure is regarded as the gold standard for diagnosing myopia, providing the most accurate results. The drops themselves are safe for healthy eyes; side effects such as light sensitivity and blurred near are temporary and resolve after treatment ends vision. myopia is confirmed, timely corrective measures—such as wearing appropriate glasses—are essential. Proper glasses can correct vision and slow progression of the condition. Children aged preschool through elementary school should have their vision rechecked every 3–6 months, while middle and high school students should be checked every 6–12 months, depending on individual needs. Regular refractive screenings are also recommended at ages 1–3, 4–6, and thereafter to monitor hyperopia reserve ("farsightedness reserve") reserve") (the amount of reserve focusing ability). (National guidelines issued July 2023) - Evidence grade: B - Sources: National Health Commission of China (NHC) General Office (2023). Ten core knowledge to prevent and control myopia in children and adolescents (National Health Office Maternal and Child Letter [2023] No. 278). - Notes: This grade is assigned because the information originates from official public health publications rather than original research containing specific quantitative data. Because high myopia increases the risk of complications such as retinal detachment, follow-up visits serve purposes beyond simply updating prescriptions. “Poor vision” noted during school screenings is merely an initial indicator; a full ophthalmologic evaluation at a hospital is still required, as detailed in item 7. **Original text (Chinese):** ### 12. 查出视力不良，去医院做散瞳验光，之后按医生给的间隔复查 - 成本：几十到几百元的检查费和配镜费。散瞳之后孩子会怕光、看近处模糊，要半天到一两天才缓过来。 - 说人话：散瞳验光是先滴一种眼药水，让眼睛里负责调焦的肌肉松下来，再验度数。这是在医院做的，诊断近视最准。卫健委写明这种药水对健康的眼睛不会造成损伤，停药后恢复正常。别拿眼镜店的一次电脑验光当诊断，也别因为「怕度数涨」不给孩子配镜。 - 收益：《防控儿童青少年近视核心知识十条》写明了散瞳验光是怎么回事。先用睫状肌麻痹剂，再验光。睫状肌麻痹剂是让眼睛里负责调焦的那块肌肉松下来的眼药水。散瞳验光是在医院做的医学验光，为诊断近视的「金标准」（最准的做法）。散瞳药物对健康的眼睛不会产生损伤，用药后可短期出现怕光、看近处不清楚，停药后可恢复正常。一旦确诊近视，应及时科学干预，通过配戴眼镜等矫正。配戴合适的眼镜可以有效矫正视物不清、延缓近视进展。戴镜视力正常者，学龄前儿童及小学生每 3 至 6 个月复查一次，初高中学生每 6 至 12 个月复查一次，根据具体情况决定是否更换眼镜。儿童在 1 至 3 岁、4 至 6 岁、7 岁之后应定期接受屈光筛查（查度数），监测远视储备量（全国，2023 年 7 月印发） - 证据等级：B - 来源：国家卫生健康委办公厅 (2023). 防控儿童青少年近视核心知识十条（国卫办妇幼函〔2023〕278 号）. - 备注：给 B 是因为这是官方科普文件给的做法，不是带具体数字的原始研究。高度近视会引出视网膜脱离一类的毛病，所以复查不只是为了换眼镜。学生体检查出的「视力不良」只是先筛出来的结果，还要拿去医院做一次完整的眼科检查，见第 7 条。 **Evidence:** B. This grade is assigned because the information originates from official public health publications rather than original research containing specific quantitative data. Because high myopia increases the risk of complications such as retinal detachment, follow-up visits serve purposes beyond simply updating prescriptions. “Poor vision” noted during school screenings is merely an initial indicator; a full ophthalmologic evaluation at a hospital is still required, as detailed in item 7. **Source summary:** Cycloplegic refraction involves using special eye drops that relax the eye’s focusing muscles, allowing an accurate measurement of refractive errors. This test is performed in hospitals and is the most reliable method for diagnosing myopia. The Health Commission confirms these drops do not harm healthy eyes and that vision returns to normal after they wear off. Do not rely on quick computerized refraction tests at optical shops for diagnosis, and do not withhold glasses from children out of fear that it will worsen their myopia. **Low-ROI detour:** Move “If poor vision is detected, go to the hospital for cycloplegic refraction and follow up at the recommended intervals as advised by the doctor.” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Cycloplegic refraction involves using special eye drops that relax the eye’s focusing muscles, allowing an accurate measurement of refractive errors. This test is performed in hospitals and is the most reliable method for diagnosing myopia. The Health Commission confirms these drops do not harm healthy eyes and that vision returns to normal after they wear off. Do not rely on quick computerized refraction tests at optical shops for diagnosis, and do not withhold glasses from children out of fear that it will worsen their myopia.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 30-007 **Source links:** [国家卫生健康委办公厅 (2023). 防控儿童青少年近视核心知识十条（国卫办妇幼函〔2023〕278 号）.](https://www.gov.cn/zhengce/zhengceku/202307/content_6894284.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/30-%E4%B8%8A%E5%AD%A6%E4%BB%A5%E5%90%8E%E7%9A%84%E5%AD%A9%E5%AD%90.md --- ### 30-013 — Pit and fissure sealants applied after permanent molars emerge Original title: 恒磨牙长出来以后做窝沟封闭 **Source text (English):** ### 13. Pit and fissure sealants applied after permanent molars emerge - Cost: Each application costs just a few dozen to a couple of hundred yuan — specifically, between 100 and 200 yuan per tooth. No anesthesia is needed, no tooth grinding is required, and the whole procedure takes only a few minutes. Many regions offer free sealant programs for children who meet the age criteria. - In plain terms: Pit and fissure sealants involve filling the grooves on the chewing surfaces of molars with a special resin so food particles can’t get trapped there. After two years, the chance of developing cavities on sealed teeth drops to roughly one‑eighth of what it would be without sealants. Without sealants, about 16% of tooth surfaces develop decay; with sealants, that figure falls to only about 5%. The protective effect remains evident even four years after application. - Benefit: This conclusion comes from 38 separate trials involving 7,924 children aged 5–16, all selected and pooled by Cochrane according to strict methodological standards. The studies compared children who received resin‑based sealants with those who did not. For first permanent molars in the 5–10 age group, the odds ratio after 24 months was 0.12 (95% CI 0.08–0.19), meaning the risk of decay was roughly one‑eighth that of untreated teeth. This result is based on seven trials with 1,548 participants randomly assigned and 1,322 actually examined; the overall evidence quality is rated as moderate. If the untreated control group shows 16% decayed surfaces after two years, the sealed group shows only 5.2% (range 3.13%–7.37%). When the control group rate reaches 40%, the sealed group still stays at 6.25% (3.84%–9.63%); at a 70% control rate, the sealed group remains at 19% (12.3%–27.2%). After 48–54 months the odds ratio remains low at 0.21 (0.16–0.28), indicating a risk roughly one‑fifth that of untreated teeth. Authors conclude that resin sealants reduce cavity formation by 11%–51% compared with no sealants after two years. No adverse effects were reported in any of the four trials that monitored side‑effects; however, there is insufficient evidence to determine whether glass‑ionomer sealants perform better than other types. - Evidence grade: A - Sources:Ahovuo-Saloranta A, et al. (2017). Pit and fissure sealants for preventing dental decay in permanent teeth. Cochrane Database of Systematic Reviews. - Notes: The first permanent molars — teeth that never get replaced — typically appear around age 6, with the second set emerging near age 12. Sealants should be applied as soon as these molars emerge and before any decay sets in; once a cavity has formed, sealants can no longer be used and filling is required instead. Many regions provide free sealant programs for eligible children, so it’s worth checking with the local Chinese CDC or community health centers. No nationwide document with exact coverage criteria or age limits could be identified for this section, so those details are omitted here. Preventing dental caries remains a key focus of school‑age health screenings; see Section 7 for further information. **Original text (Chinese):** ### 13. 恒磨牙长出来以后做窝沟封闭 - 成本：每颗几十到一两百元。不打麻药，也不用磨牙，一次几分钟。不少地方对够年龄的孩子有免费项目。 - 说人话：窝沟封闭是把大牙咬东西那一面的沟槽用树脂封住，食物残渣就塞不进去。做完两年，长蛀牙的机会约为不封的八分之一。不封时有 16% 的牙面会蛀，封了只有约 5%。四年后仍然有效。 - 收益：38 项试验、7924 名 5 至 16 岁儿童，由 Cochrane 按规矩找齐后合起来算。拿树脂类封闭剂和不封闭比。5 至 10 岁儿童的第一恒磨牙，做完 24 个月时长蛀牙 OR 0.12（95% CI 0.08–0.19），长蛀牙的机会约为不封闭的八分之一。这一项来自 7 项试验，1548 名抽签分组、1322 名最后受检，证据质量中等。若对照组 24 个月内 16% 的牙面长蛀牙，封闭后为 5.2%（3.13%–7.37%）。对照组 40% 时为 6.25%（3.84%–9.63%）。对照组 70% 时为 19%（12.3%–27.2%）。做完 48 至 54 个月时 OR 0.21（0.16–0.28），仍是不封闭的约五分之一。作者结论为树脂封闭剂在 24 个月时比不封闭少长 11% 至 51% 的蛀牙。4 项记录了不良反应的试验中，没出现不良反应。玻璃离子这类别的封闭材料之间谁更好，证据不足 - 证据等级：A - 来源：Ahovuo-Saloranta A, et al. (2017). Pit and fissure sealants for preventing dental decay in permanent teeth. Cochrane Database of Systematic Reviews. - 备注：第一颗恒磨牙（不会再换的那颗大牙）一般 6 岁左右冒头，第二颗 12 岁左右。封闭要趁牙刚长出来、还没坏的时候做，已经蛀了就只能补。不少地区把够年龄孩子的窝沟封闭列成免费项目，问当地疾控中心或社区卫生服务中心。本节没找到能逐字核对的全国性文件，所以不写覆盖范围和年龄段。龋齿也是学生体检重点指导的项目，见第 7 条。 **Evidence:** A. The first permanent molars — teeth that never get replaced — typically appear around age 6, with the second set emerging near age 12. Sealants should be applied as soon as these molars emerge and before any decay sets in; once a cavity has formed, sealants can no longer be used and filling is required instead. Many regions provide free sealant programs for eligible children, so it’s worth checking with the local Chinese CDC or community health centers. No nationwide document with exact coverage criteria or age limits could be identified for this section, so those details are omitted here. Preventing dental caries remains a key focus of school‑age health screenings; see Section 7 for further information. **Source summary:** Pit and fissure sealants involve filling the grooves on the chewing surfaces of molars with a special resin so food particles can’t get trapped there. After two years, the chance of developing cavities on sealed teeth drops to roughly one‑eighth of what it would be without sealants. Without sealants, about 16% of tooth surfaces develop decay; with sealants, that figure falls to only about 5%. The protective effect remains evident even four years after application. **Low-ROI detour:** Move “Pit and fissure sealants applied after permanent molars emerge” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Pit and fissure sealants involve filling the grooves on the chewing surfaces of molars with a special resin so food particles can’t get trapped there. After two years, the chance of developing cavities on sealed teeth drops to roughly one‑eighth of what it would be without sealants. Without sealants, about 16% of tooth surfaces develop decay; with sealants, that figure falls to only about 5%. The protective effect remains evident even four years after application.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 30-007 **Source links:** [Ahovuo-Saloranta A, et al. (2017). Pit and fissure sealants for preventing dental decay in permanent teeth. Cochrane Database of Systematic Reviews.](https://doi.org/10.1002/14651858.CD001830.pub5) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/30-%E4%B8%8A%E5%AD%A6%E4%BB%A5%E5%90%8E%E7%9A%84%E5%AD%A9%E5%AD%90.md --- ### 30-014 — If a child loves playing games, first check whether sleep, homework, and outdoor activities are being crowded out — don’t just focus on how long they play. Original title: 孩子爱打游戏，先看睡觉、作业和出门活动有没有被挤掉，别光盯着玩了多久 **Source text (English):** ### 14. If a child loves playing games, first check whether sleep, homework, and outdoor activities are being crowded out — don’t just focus on how long they play. - Cost: No cost at all. Simply keep an eye each week on what time your child goes to bed, whether they’ve turned in their homework, and if they’ve gotten any outdoor time. - In plain terms: Only about two or three out of every hundred kids truly meet the criteria for “gaming disorder.” If surveys use very low thresholds and target only teenagers, the rate naturally appears much higher. Real usage data from game companies shows almost no link between how much a child plays and how happy they feel. By law, minors may play games only from 8 PM to 9 PM on Fridays, Saturdays, Sundays, and public holidays. - Benefit: One meta-analysis combined results from 53 studies conducted in 17 countries, involving 226,247 participants. The overall prevalence of gaming disorder was 3.05% (95% CI 2.38–3.91), which represents a reliable range. When only studies with stricter sampling criteria were considered, the rate dropped to 1.96%. Large differences among studies stem largely from the specific questionnaires used. Small sample sizes and low threshold scores also tend to inflate reported rates. Another study examined actual gameplay data from 38,935 players over six weeks, comparing it with self‑reported happiness levels; it found virtually no evidence that gaming time affects happiness. Chinese regulations require game providers to limit minors to one hour of play each day on Fridays, Saturdays, Sundays, and holidays, from 8 PM to 9 PM (effective 2021). - Evidence grade: B - Sources: Stevens MW, Dorstyn D, Delfabbro PH, King DL. (2021). Global prevalence of gaming disorder: A systematic review and meta-analysis. Australian and New Zealand Journal of Psychiatry, 55(6), 553–568. ; Vuorre M, Johannes N, Magnusson K, Przybylski AK. (2022). Time spent playing video games is unlikely to impact well-being. Royal Society Open Science, 9(7), 220411. ; National Press and Publication Administration (2021). Notice on further strict management to effectively prevent minors from being addicted to online games (Guoxin Departure [2021] No. 14). - Notes: This grade is assigned because the prevalence figure varies widely depending on the questionnaire used, and the happiness study followed participants for only six weeks. The main downside of excessive gaming is that it often displaces sleep and outdoor activity. Specific limits on sleep are outlined in Section 10 (Sleep, Homework, Physical Activity); outdoor time requirements appear in Section 4 (Two hours of outdoor activity daily). Screen time limits for non‑educational use are detailed in Section 5 (No more than one hour per day). Issues related to in‑game purchases and refunds are addressed in Section 5, Item 9 (Children making in‑app purchases). If a child’s academic performance, sleep quality, and family relationships all deteriorate despite repeated advice, a visit to a psychiatrist or pediatric psychologist is advisable. The primary beneficiaries of these guidelines are the children themselves. **Original text (Chinese):** ### 14. 孩子爱打游戏，先看睡觉、作业和出门活动有没有被挤掉，别光盯着玩了多久 - 成本：不花钱。每周留意一次孩子几点睡、作业交没交、有没有出门活动。 - 说人话：真正够得上「游戏障碍」的，大约每百人里两三个。问卷门槛定得低、专挑青少年查，比例就会虚高。拿游戏公司的真实记录看，玩多玩少和心情好坏几乎没关系。未成年人按规定只能在周五、周六、周日和节假日晚上 8 点到 9 点玩。 - 收益：一篇荟萃分析汇总了 17 个国家的 53 项研究、226247 人。游戏障碍的患病率是 3.05%（95% CI 2.38–3.91，这是可信范围）。只算抽样更严格的研究，是 1.96%。各研究结果差得远，77% 的差别出在用的是哪份问卷上。样本是青少年、门槛分数低、样本小，都会让比例偏高。另一项研究拿到 7 家游戏公司的数据，把 38935 名玩家六周的真实游戏时长，和他们自己填的幸福感连起来看。几乎找不到玩的时长影响幸福感的证据。国家新闻出版署规定，游戏企业只能在周五、周六、周日和法定节假日每天 20 时到 21 时，给未成年人提供 1 小时服务（全国 / 国际，2021 年起） - 证据等级：B - 来源：Stevens MW, Dorstyn D, Delfabbro PH, King DL. (2021). Global prevalence of gaming disorder: A systematic review and meta-analysis. Australian and New Zealand Journal of Psychiatry, 55(6), 553–568. ；Vuorre M, Johannes N, Magnusson K, Przybylski AK. (2022). Time spent playing video games is unlikely to impact well-being. Royal Society Open Science, 9(7), 220411. ；国家新闻出版署 (2021). 关于进一步严格管理切实防止未成年人沉迷网络游戏的通知（国新出发〔2021〕14 号）. - 备注：给 B 是因为患病率随问卷变化太大，幸福感那项研究也只跟了六周。游戏最常见的代价是挤掉睡觉和户外时间。睡觉的明文要求见本节第 10 条（睡眠、作业、体育），户外见本节第 4 条（每天户外 2 小时），屏幕时长见本节第 5 条（非学习用途每天不超过 1 小时）。充值和退款见第 5 节第 9 条（孩子用手机充值打赏）。成绩、睡觉、和家里人的关系一起垮下来，劝也停不下来，这时带孩子去精神科或儿童心理科。别送去封闭管理的戒网瘾学校，见本节第 18 条（戒网瘾学校）。受益人是孩子。 **Evidence:** B. This grade is assigned because the prevalence figure varies widely depending on the questionnaire used, and the happiness study followed participants for only six weeks. The main downside of excessive gaming is that it often displaces sleep and outdoor activity. Specific limits on sleep are outlined in Section 10 (Sleep, Homework, Physical Activity); outdoor time requirements appear in Section 4 (Two hours of outdoor activity daily). Screen time limits for non‑educational use are detailed in Section 5 (No more than one hour per day). Issues related to in‑game purchases and refunds are addressed in Section 5, Item 9 (Children making in‑app purchases). If a child’s academic performance, sleep quality, and family relationships all deteriorate despite repeated advice, a visit to a psychiatrist or pediatric psychologist is advisable. The primary beneficiaries of these guidelines are the children themselves. **Source summary:** Only about two or three out of every hundred kids truly meet the criteria for “gaming disorder.” If surveys use very low thresholds and target only teenagers, the rate naturally appears much higher. Real usage data from game companies shows almost no link between how much a child plays and how happy they feel. By law, minors may play games only from 8 PM to 9 PM on Fridays, Saturdays, Sundays, and public holidays. **Low-ROI detour:** Move “If a child loves playing games, first check whether sleep, homework, and outdoor activities are being crowded out — don’t just focus on how long they play.” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Only about two or three out of every hundred kids truly meet the criteria for “gaming disorder.” If surveys use very low thresholds and target only teenagers, the rate naturally appears much higher. Real usage data from game companies shows almost no link between how much a child plays and how happy they feel. By law, minors may play games only from 8 PM to 9 PM on Fridays, Saturdays, Sundays, and public holidays.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 05-009; 30-004; 30-005; 30-010; 30-018 **Source links:** [Stevens MW, Dorstyn D, Delfabbro PH, King DL. (2021). Global prevalence of gaming disorder: A systematic review and meta-analysis. Australian and New Zealand Journal of Psychiatry, 55(6), 553–568.](https://doi.org/10.1177/0004867420962851); [Vuorre M, Johannes N, Magnusson K, Przybylski AK. (2022). Time spent playing video games is unlikely to impact well-being. Royal Society Open Science, 9(7), 220411.](https://doi.org/10.1098/rsos.220411); [国家新闻出版署 (2021). 关于进一步严格管理切实防止未成年人沉迷网络游戏的通知（国新出发〔2021〕14 号）.](https://www.gov.cn/zhengce/zhengceku/2021-09/01/content_5634661.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/30-%E4%B8%8A%E5%AD%A6%E4%BB%A5%E5%90%8E%E7%9A%84%E5%AD%A9%E5%AD%90.md --- ### 30-015 — If a child says they’re attracted to the same sex, don’t scold them, don’t kick them out, and don’t send them for “conversion therapy”: how your family reacts can affect whether they attempt suicide. Original title: 孩子说自己喜欢同性，别骂、别赶出家门、别送去「矫正」：家里的态度和他会不会自杀有关 **Source text (English):** ### 15. If a child says they’re attracted to the same sex, don’t scold them, don’t kick them out, and don’t send them for “conversion therapy”: how your family reacts can affect whether they attempt suicide. - Cost: There is no financial cost. The real challenge is for parents to manage their own emotions so they don’t lash out in the moment. - In plain terms: Among Chinese middle‑school students, those who are attracted only to the opposite sex are far less likely to attempt suicide than peers who are attracted to the same sex or both sexes. International research shows that adolescents who face strong rejection from their families are much more prone to suicide attempts; those whose parents send them for “conversion therapy” are at the highest risk. - Benefit: A nationwide survey of 150,822 students from grades 7‑12 in 506 schools across seven provinces found that in the past year, 2.2 % of boys attracted only to girls attempted suicide, compared with 6.9 % of boys attracted only to boys and 12.2 % of boys attracted to both sexes — roughly 3‑5.5 times higher. For girls the figures were 3.1 %, 8.9 % and 10.9 % respectively. After adjusting for age, academic pressure, family income and bullying, the odds ratios for boys were 3.13 (95 % CI 2.28‑4.28) and 3.83 (95 % CI 2.85‑5.14). A meta‑analysis of 35 studies reported an overall odds ratio of 3.50 (95 % CI 2.98‑4.12) for sexual‑minority youth attempting suicide. In the U.S., a study of 224 gay and bisexual young adults aged 21‑25 found that those who recalled strong family rejection during adolescence had an odds ratio of 8.4 for suicide attempts compared with peers with little rejection. Other research shows odds ratios of 3.08 (95 % CI 1.39‑6.83) when parents tried to change their child’s sexual orientation, and 5.07 (95 % CI 2.38‑10.79) when parents referred them to therapists or religious counselors. - Evidence grade: B - Sources:Huang Y, Li P, Guo L, et al. (2018). Sexual minority status and suicidal behavior among Chinese adolescents: a nationally representative cross-sectional study. BMJ Open, 8(8), e020969. ; di Giacomo E, Krausz M, Colmegna F, Aspesi F, Clerici M. (2018). Estimating the Risk of Attempted Suicide Among Sexual Minority Youths: A Systematic Review and Meta-analysis. JAMA Pediatrics, 172(12), 1145–1152. ; Ryan C, Huebner D, Diaz RM, Sanchez J. (2009). Family rejection as a predictor of negative health outcomes in white and Latino lesbian, gay, and bisexual young adults. Pediatrics, 123(1), 346–352. ; Ryan C, Toomey RB, Diaz RM, Russell ST. (2020). Parent-Initiated Sexual Orientation Change Efforts With LGBT Adolescents: Implications for Young Adult Mental Health and Adjustment. Journal of Homosexuality, 67(2), 159–173. ; National People’s Congress Standing Committee (amended in 2024). Protection of Minors Law (Article 17). ; National People’s Congress Standing Committee (2015). Anti-Domestic Violence Law (Article 2). - Notes: This grade is assigned because the data come from single‑time surveys and family rejection is recalled by adults; they demonstrate an association but cannot prove causation. Parents need not immediately accept their child’s orientation; the priority is to avoid any harmful actions. Legally, parents must not abuse, neglect or inflict domestic violence on their children; constant verbal abuse and intimidation also count as domestic violence. If a child appears depressed or says they want to die, call 12356 as described in Section 1, Item 25. A depression screening as outlined in Section 1, Item 8 can also be arranged at a psychiatric clinic. For reasons why “conversion therapy” must be avoided, see Section 6, Item 28. Ultimately, protecting your child benefits both them and you. **Original text (Chinese):** ### 15. 孩子说自己喜欢同性，别骂、别赶出家门、别送去「矫正」：家里的态度和他会不会自杀有关 - 成本：不花钱。难在家长要先消化自己的情绪，当下不说狠话。 - 说人话：国内中学生里，喜欢同性或者两性都喜欢的孩子，一年里试过自杀的约是别人的 3 到 5.5 倍。国外研究看到，青春期被家里强烈排斥的孩子，后来试过自杀的多得多。被父母送去「矫正」的，试过自杀的最多。 - 收益：国内一项调查覆盖 7 个省 506 所中学，共 150822 名初一到高三的学生。过去一年试过自杀的，男生里只喜欢异性的是 2.2%，只喜欢同性的是 6.9%，两性都喜欢的是 12.2%。女生对应是 3.1%、8.9%、10.9%。算下来约是只喜欢异性的同学的 3 到 5.5 倍。研究者扣除了年龄、学业压力、家庭经济、被欺凌这些因素。之后男生这两组的 OR 是 3.13（95% CI 2.28–4.28）和 3.83（2.85–5.14），高约两到三倍。一篇汇总 35 项研究的荟萃分析算出，性少数青少年试过自杀的 OR 3.50（2.98–4.12）。美国一项研究访问了 224 名 21 到 25 岁的同性恋和双性恋青年，请他们回忆青春期时家里的反应。和家里几乎不排斥的同龄人比，家里排斥程度高的试过自杀的 OR 是 8.4。另一项研究里，父母自己试图改变孩子性取向的，孩子试过自杀的 OR 3.08（1.39–6.83）。父母还把孩子送去找治疗师或宗教人士的，是 5.07（2.38–10.79）（中国 / 多国 / 美国） - 证据等级：B - 来源：Huang Y, Li P, Guo L, et al. (2018). Sexual minority status and suicidal behaviour among Chinese adolescents: a nationally representative cross-sectional study. BMJ Open, 8(8), e020969. ；di Giacomo E, Krausz M, Colmegna F, Aspesi F, Clerici M. (2018). Estimating the Risk of Attempted Suicide Among Sexual Minority Youths: A Systematic Review and Meta-analysis. JAMA Pediatrics, 172(12), 1145–1152. ；Ryan C, Huebner D, Diaz RM, Sanchez J. (2009). Family rejection as a predictor of negative health outcomes in white and Latino lesbian, gay, and bisexual young adults. Pediatrics, 123(1), 346–352. ；Ryan C, Toomey RB, Diaz RM, Russell ST. (2020). Parent-Initiated Sexual Orientation Change Efforts With LGBT Adolescents: Implications for Young Adult Mental Health and Adjustment. Journal of Homosexuality, 67(2), 159–173. ；全国人大常委会 (2024 年修正). 未成年人保护法（第十七条）. ；全国人大常委会 (2015). 反家庭暴力法（第二条）. - 备注：给 B 是因为这些都是一次性的调查，家里排斥的程度靠成年后回忆，只能说明有关联，说明不了谁导致谁。家长不必马上认同，先别做伤害孩子的事。法律上，父母不得虐待、遗弃孩子，也不得对孩子实施家庭暴力。经常性的谩骂、恐吓，也算家庭暴力。孩子情绪低落、说不想活了，先打 12356，见第 1 节第 25 条（有自杀念头时打 12356）。也可以按本节第 8 条（12 到 18 岁做一次抑郁筛查）去精神科。「矫正」为什么别碰，见第 6 节第 28 条（不要做性取向矫正）。受益人是孩子，也是你自己。 **Evidence:** B. This grade is assigned because the data come from single‑time surveys and family rejection is recalled by adults; they demonstrate an association but cannot prove causation. Parents need not immediately accept their child’s orientation; the priority is to avoid any harmful actions. Legally, parents must not abuse, neglect or inflict domestic violence on their children; constant verbal abuse and intimidation also count as domestic violence. If a child appears depressed or says they want to die, call 12356 as described in Section 1, Item 25. A depression screening as outlined in Section 1, Item 8 can also be arranged at a psychiatric clinic. For reasons why “conversion therapy” must be avoided, see Section 6, Item 28. Ultimately, protecting your child benefits both them and you. **Source summary:** Among Chinese middle‑school students, those who are attracted only to the opposite sex are far less likely to attempt suicide than peers who are attracted to the same sex or both sexes. International research shows that adolescents who face strong rejection from their families are much more prone to suicide attempts; those whose parents send them for “conversion therapy” are at the highest risk. **Low-ROI detour:** Move “If a child says they’re attracted to the same sex, don’t scold them, don’t kick them out, and don’t send them for “conversion therapy”: how your family reacts can affect whether they attempt suicide.” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Among Chinese middle‑school students, those who are attracted only to the opposite sex are far less likely to attempt suicide than peers who are attracted to the same sex or both sexes. International research shows that adolescents who face strong rejection from their families are much more prone to suicide attempts; those whose parents send them for “conversion therapy” are at the highest risk.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-025; 06-028 **Source links:** [Huang Y, Li P, Guo L, et al. (2018). Sexual minority status and suicidal behaviour among Chinese adolescents: a nationally representative cross-sectional study. BMJ Open, 8(8), e020969.](https://doi.org/10.1136/bmjopen-2017-020969); [di Giacomo E, Krausz M, Colmegna F, Aspesi F, Clerici M. (2018). Estimating the Risk of Attempted Suicide Among Sexual Minority Youths: A Systematic Review and Meta-analysis. JAMA Pediatrics, 172(12), 1145–1152.](https://doi.org/10.1001/jamapediatrics.2018.2731); [Ryan C, Huebner D, Diaz RM, Sanchez J. (2009). Family rejection as a predictor of negative health outcomes in white and Latino lesbian, gay, and bisexual young adults. Pediatrics, 123(1), 346–352.](https://doi.org/10.1542/peds.2007-3524); [Ryan C, Toomey RB, Diaz RM, Russell ST. (2020). Parent-Initiated Sexual Orientation Change Efforts With LGBT Adolescents: Implications for Young Adult Mental Health and Adjustment. Journal of Homosexuality, 67(2), 159–173.](https://doi.org/10.1080/00918369.2018.1538407); [全国人大常委会 (2024 年修正). 未成年人保护法（第十七条）.](https://flk.npc.gov.cn/detail?id=ff8081818f197cf001905e567af635a0); [全国人大常委会 (2015). 反家庭暴力法（第二条）.](https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf7f9d60889) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/30-%E4%B8%8A%E5%AD%A6%E4%BB%A5%E5%90%8E%E7%9A%84%E5%AD%A9%E5%AD%90.md --- ### 30-016 — Do not hit your child, and do not yell or call them stupid: children who are often hit or verbally abused show more behavior and emotional problems Original title: 管孩子别动手打，也别吼骂、骂他笨：常挨打挨骂的孩子，行为和情绪问题都更多 **Source text (English):** ### 16. Do not hit your child, and do not yell or call them stupid: children who are often hit or verbally abused show more behavior and emotional problems - Cost: No money. The hard part is stopping your hands and mouth in the heat of the moment and switching to non-violent discipline. What to switch to is covered in item 17 in this section (parenting classes that teach concrete skills). - In plain terms: Children who are often physically punished show more aggression and psychological problems, feel more distant from parents, and receive harsher beating. Whether spanking makes a child obey on the spot is unclear in the evidence. Adolescents who are often yelled at or called stupid at age 13 show more misconduct and depression the next year; warm parenting does not cancel that link. - Benefit: For physical punishment, one meta-analysis counted only open-hand spanking of the buttocks or limbs. It pooled 75 studies with 111 effect sizes and 160,927 children. Of 17 outcomes, 13 were significantly associated with spanking, all in harmful directions. Cohen’s d: 0.2 small, 0.5 medium. Childhood aggression d = 0.37 (95% CI 0.13–0.61). Externalizing problems 0.41 (hitting, rule-breaking). Internalizing 0.24 (anxiety, depression). Mental health problems 0.53. Poor parent–child relationship 0.51. Low self-esteem 0.15. Poor cognitive ability 0.17. Parental physical abuse 0.64. Adult antisocial behavior 0.36. Adult mental health 0.24. Pooled across 111 effects d = 0.33 (0.29–0.38). Immediate compliance was not clearly linked (d = 0.14, −0.19–0.47), with only 5 effect sizes. Another review of 69 longitudinal studies found spanking reliably predicted later behavior problems and no long-term benefits; 7 studies counted frequency, 5 found more spanking linked to worse outcomes. For yelling: a U.S. study followed 976 two-parent families. Frequent yelling, cursing, or calling the child stupid or lazy at age 13 predicted more misconduct and depressive symptoms between ages 13 and 14. Parental warmth did not offset the association; the reverse also held — more misconduct at 13 predicted more yelling later. Under China’s Anti–Domestic Violence Law Article 2, domestic violence includes beating, binding, mutilation, restricting personal freedom, and habitual verbal abuse or intimidation. Article 12 requires guardians to practice civilized family education. When parents harm a child’s rights, neighborhood committees must counsel and stop them and report serious cases to police. Public security, procuratorate, and courts may admonish parents and order family-education guidance (nationwide). - Evidence grade: A - Sources:Gershoff ET, Grogan-Kaylor A. (2016). Spanking and child outcomes: Old controversies and new meta-analyses. Journal of Family Psychology, 30(4), 453–469. ; Heilmann A, Mehay A, Watt RG, et al. (2021). Physical punishment and child outcomes: a narrative review of prospective studies. Lancet, 398(10297), 355–364. ; Wang MT, Kenny S. (2014). Longitudinal links between fathers' and mothers' harsh verbal discipline and adolescents' conduct problems and depressive symptoms. Child Development, 85(3), 908–923. ; Ferguson CJ. (2013). Spanking, corporate punishment and negative long-term outcomes: a meta-analytic review of longitudinal studies. Clinical Psychology Review, 33(1), 196–208. ; Larzelere RE, Kuhn BR. (2005). Comparing child outcomes of physical punishment and alternative disciplinary tactics: a meta-analysis. Clinical Child and Family Psychology Review, 8(1), 1–37. ; National People's Congress Standing Committee (2015). Anti-Domestic Violence Law (Article 2, 12). ; National People's Congress Standing Committee (amended in 2024). Protection of Minors Law (Articles 11, 17, 118). ; National People's Congress Standing Committee (2021). Family Education Promotion Law (Articles 23, 53). - Notes: Controversial. These studies are almost all observational, not randomized trials, so causation is unclear. In the spanking meta-analysis, 72% of studies were cross-sectional or relied on recall. A meta-analysis of longitudinal studies found that after adjusting for prior child behavior, links to externalizing problems fell to 0.07 and internalizing to 0.10; those authors judged effects small. Another meta-analysis found “conditional” spanking outperformed 10 of 13 alternative discipline methods for reducing defiance and antisocial behavior, but severe or predominant spanking did worse than alternatives. Critics and supporters agree that heavy, frequent hitting and verbal abuse are worse. Occasional single spank or shout is not explicitly labeled domestic violence in the law, which names beating and habitual verbal abuse or intimidation. Main beneficiaries are children. If someone else in the family hits the child, see Section 8, item 43 (personal safety protection orders). Anyone may dissuade or report chronic child abuse to police, civil affairs, or education authorities; for strangers’ households, calling 110 or telling the neighborhood committee is enough — do not force your way in. **Original text (Chinese):** ### 16. 管孩子别动手打，也别吼骂、骂他笨：常挨打挨骂的孩子，行为和情绪问题都更多 - 成本：不花钱。难在火上来的那一刻停住手和嘴，还得换一套不打不骂的管法。换成什么管法，见本节第 17 条（教具体做法的家长课）。 - 说人话：常挨打的孩子，攻击性和心理问题都更多，和父母也更疏远，挨更重的打也更多。打能不能让孩子当场听话，证据说不清。13 岁时常被吼、被骂笨的孩子，之后闯祸和抑郁都更多，父母平时再亲热也抵不掉。 - 收益：先看打。一篇荟萃分析只算「张开手打屁股或打手脚」这一种。它汇总了 75 项研究、111 个效果值，共 160927 名孩子。17 项结果里有 13 项和挨打明显有关，方向全是坏的。d 是效果大小，0.2 算小，0.5 算中等。小时候的攻击性 d = 0.37（95% CI 0.13–0.61，可信范围）。外显问题 0.41，指打人、违反规矩这类。内化问题 0.24，指焦虑、抑郁这类。心理健康问题 0.53，和父母关系差 0.51，自尊低 0.15，认知能力差 0.17。被父母施加身体虐待 0.64。长大后的反社会行为 0.36，心理健康问题 0.24。111 个效果值合起来是 d = 0.33（0.29–0.38）。孩子当场听不听话，和挨不挨打关系不明显（d = 0.14，−0.19–0.47），这一项只有 5 个效果值。另一篇综述只看前后跟踪的研究，共 69 项。体罚稳定地预示孩子之后的行为问题变多，没看到它和任何长期的好结果有关。其中 7 项研究看了打的次数，5 项发现打得越多、问题越重。再看吼骂。美国一项研究跟踪了 976 个父母双全的家庭。孩子 13 岁时，父母常吼叫、骂脏话、骂孩子笨或懒，孩子 13 到 14 岁之间闯祸和抑郁症状都增加。父母平时亲不亲热，都抵消不了这个关联。反过来也成立：13 岁时闯祸多的孩子，之后挨骂也更多。法律上，父母不得对孩子实施家庭暴力。《反家庭暴力法》第二条列了家庭暴力的方式：殴打、捆绑、残害、限制人身自由，以及经常性谩骂、恐吓。该法第十二条要求监护人用文明的方式进行家庭教育。父母侵犯孩子权益的，居委会、村委会要劝诫、制止，情节严重的报公安。公安、检察院、法院发现了，应当训诫父母，并可以责令他们接受家庭教育指导（全国） - 证据等级：A - 来源：Gershoff ET, Grogan-Kaylor A. (2016). Spanking and child outcomes: Old controversies and new meta-analyses. Journal of Family Psychology, 30(4), 453–469. ；Heilmann A, Mehay A, Watt RG, et al. (2021). Physical punishment and child outcomes: a narrative review of prospective studies. Lancet, 398(10297), 355–364. ；Wang MT, Kenny S. (2014). Longitudinal links between fathers' and mothers' harsh verbal discipline and adolescents' conduct problems and depressive symptoms. Child Development, 85(3), 908–923. ；Ferguson CJ. (2013). Spanking, corporal punishment and negative long-term outcomes: a meta-analytic review of longitudinal studies. Clinical Psychology Review, 33(1), 196–208. ；Larzelere RE, Kuhn BR. (2005). Comparing child outcomes of physical punishment and alternative disciplinary tactics: a meta-analysis. Clinical Child and Family Psychology Review, 8(1), 1–37. ；全国人大常委会 (2015). 反家庭暴力法（第二、十二条）. ；全国人大常委会 (2024 年修正). 未成年人保护法（第十一、十七、一百一十八条）. ；全国人大常委会 (2021). 家庭教育促进法（第二十三、五十三条）. - 备注：争议。这些研究几乎都只是跟踪记录、没有分组对照，说明不了谁导致谁。打屁股那篇荟萃里，72% 的研究只看两件事是否一起出现，或者靠事后回忆。另一篇荟萃只收前后跟踪的研究，扣掉孩子原来的行为之后，打屁股和外显问题的关联只剩 0.07，和内化问题只剩 0.10。那篇的作者认为影响很小。还有一篇荟萃发现，「有条件地打」在减少不听话和反社会行为上，比 13 种别的管法里的 10 种效果好。它也发现，打得过重或者以打为主，就比别的管法差。所以反方能说明的是：少量、有条件地打，未必比别的管法差。打得重、常打常骂，两边都认为更差。偶尔打一下、吼一句，法条没有明说就是家暴，它点名的是殴打和经常性的谩骂、恐吓。受益人主要是孩子。家里别人打孩子，报警和申请保护令见第 8 节第 43 条（人身安全保护令）。看到别人家长期打孩子，任何人都有权劝阻，或者向公安、民政、教育部门检举。对陌生人家里的事，打 110 或者告诉居委会就够了，别自己上门拉架。 **Evidence:** A. Controversial. These studies are almost all observational, not randomized trials, so causation is unclear. In the spanking meta-analysis, 72% of studies were cross-sectional or relied on recall. A meta-analysis of longitudinal studies found that after adjusting for prior child behavior, links to externalizing problems fell to 0.07 and internalizing to 0.10; those authors judged effects small. Another meta-analysis found “conditional” spanking outperformed 10 of 13 alternative discipline methods for reducing defiance and antisocial behavior, but severe or predominant spanking did worse than alternatives. Critics and supporters agree that heavy, frequent hitting and verbal abuse are worse. Occasional single spank or shout is not explicitly labeled domestic violence in the law, which names beating and habitual verbal abuse or intimidation. Main beneficiaries are children. If someone else in the family hits the child, see Section 8, item 43 (personal safety protection orders). Anyone may dissuade or report chronic child abuse to police, civil affairs, or education authorities; for strangers’ households, calling 110 or telling the neighborhood committee is enough — do not force your way in. **Source summary:** Children who are often physically punished show more aggression and psychological problems, feel more distant from parents, and receive harsher beating. Whether spanking makes a child obey on the spot is unclear in the evidence. Adolescents who are often yelled at or called stupid at age 13 show more misconduct and depression the next year; warm parenting does not cancel that link. **Low-ROI detour:** Move “Do not hit your child, and do not yell or call them stupid: children who are often hit or verbally abused show more behavior and emotional problems” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Children who are often physically punished show more aggression and psychological problems, feel more distant from parents, and receive harsher beating. Whether spanking makes a child obey on the spot is unclear in the evidence. Adolescents who are often yelled at or called stupid at age 13 show more misconduct and depression the next year; warm parenting does not cancel that link.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 08-043; 30-017 **Source links:** [Gershoff ET, Grogan-Kaylor A. (2016). Spanking and child outcomes: Old controversies and new meta-analyses. Journal of Family Psychology, 30(4), 453–469.](https://doi.org/10.1037/fam0000191); [Heilmann A, Mehay A, Watt RG, et al. (2021). Physical punishment and child outcomes: a narrative review of prospective studies. Lancet, 398(10297), 355–364.](https://doi.org/10.1016/S0140-6736(21)00582-1); [Wang MT, Kenny S. (2014). Longitudinal links between fathers' and mothers' harsh verbal discipline and adolescents' conduct problems and depressive symptoms. Child Development, 85(3), 908–923.](https://doi.org/10.1111/cdev.12143); [Ferguson CJ. (2013). Spanking, corporal punishment and negative long-term outcomes: a meta-analytic review of longitudinal studies. Clinical Psychology Review, 33(1), 196–208.](https://doi.org/10.1016/j.cpr.2012.11.002); [Larzelere RE, Kuhn BR. (2005). Comparing child outcomes of physical punishment and alternative disciplinary tactics: a meta-analysis. Clinical Child and Family Psychology Review, 8(1), 1–37.](https://doi.org/10.1007/s10567-005-2340-z); [全国人大常委会 (2015). 反家庭暴力法（第二、十二条）.](https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf7f9d60889); [全国人大常委会 (2024 年修正). 未成年人保护法（第十一、十七、一百一十八条）.](https://flk.npc.gov.cn/detail?id=ff8081818f197cf001905e567af635a0); [全国人大常委会 (2021). 家庭教育促进法（第二十三、五十三条）.](https://flk.npc.gov.cn/detail?id=ff8081817cac3b2d017cac5a6c6f0109) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/30-%E4%B8%8A%E5%AD%A6%E4%BB%A5%E5%90%8E%E7%9A%84%E5%AD%A9%E5%AD%90.md --- ### 30-017 — If parenting feels out of control and you keep hitting or yelling, take a class that teaches concrete parenting skills Original title: 孩子难管、自己总忍不住打骂，去上一期教具体做法的家长课 **Source text (English):** ### 17. If parenting feels out of control and you keep hitting or yelling, take a class that teaches concrete parenting skills - Cost: Parent schools run by schools, kindergartens, and communities are public and free. Evidence-based programs meet weekly or biweekly for 1–2 hours per session, for 4 to 24 weeks. You must practice at home. The hard part is finishing and practicing daily. - In plain terms: Parenting programs that teach specific techniques reduce children’s hitting and rule-breaking in randomized trials, and parents’ mood improves. Parents also hit and yell less — strongest right after the course, still present one to two years later but much smaller. Shanghai has run similar trials with positive results. - Benefit: Cochrane pooled 13 trials, 10 randomized, 1,078 parents of children aged 3–12 with behavior problems. After training, children’s behavior problems decreased. Parent report SMD −0.53 (95% CI −0.72 to −0.34); independent raters −0.44 (−0.77 to −0.11). SMD matches d; 0.5 is medium. Parent mental health improved −0.36 (−0.52 to −0.20). Harsh or negative parenting decreased: parent report −0.77 (−0.96 to −0.59), independent −0.42 (−0.67 to −0.16). Authors describe these as short-term effects. Another meta-analysis screened 346 randomized trials; 60 measured hitting or yelling across 22 countries. Hitting/yelling decreased immediately post-course d = −0.46 (−0.59 to −0.33). At 1–6 months −0.24 (−0.37 to −0.11). At 7–24 months −0.18 (−0.34 to −0.02), fading over time. Most data are parent-reported. In China, Shanghai randomized 81 parents to Triple P group training versus waitlist; after training and at 6 months, child adjustment, parenting practices, and parent mood were better than waitlist. A rural kindergarten trial with 191 caregivers: self-paced online lessons plus two group discussions versus book only; after two weeks self-reported child abuse behaviors were about 33% lower (IRR 0.67). At three months children’s behavior problems were lower (d = −0.40). The Family Education Promotion Law requires parents to study family-education knowledge. Schools and kindergartens may run parent schools with regular public guidance; neighborhood committees may run community parent schools. Provincial-level governments must provide public online parent schools and hotlines. Family-education guidance institutions may not run for-profit training (nationwide, effective 1 January 2022). - Evidence grade: A - Sources:Furlong M, McGilloway S, Bywater T, Hutchings J, Smith SM, Donnelly M. (2012). Behavioral and cognitive-behavioural group-based parenting programs for early-onset conduct problems in children aged 3 to 12 years. Cochrane Database of Systematic Reviews, (2), CD008225. ; Backhaus S, Leijten P, Jochim J, Melendez-Torres GJ, Gardner F. (2023). Effects over time of parenting interventions to reduce physical and emotional violence against children: a systematic review and meta-analysis. eClinicalMedicine, 60, 102003. ; Guo M, Morawska A, Sanders MR. (2016). A Randomized Controlled Trial of Group Triple P With Chinese Parents in Mainland China. Behavior Modification, 40(6), 825–851. ; Wang W, Zhang H. (2026). A self-directed parenting program to reduce the risk of child maltreatment in rural China: A cluster randomized controlled trial. Child Abuse & Neglect, 173, 107937. ; National People's Congress Standing Committee (2021). Family Education Promotion Law (Articles 18, 25, 31, 38, 40). - Notes: Grade A from Cochrane and pooled randomized trials. Shared features: instructors teach concrete skills (play with the child, praise, rewards, discipline); parents practice and get homework. Programs that only handed out materials or only discussed were excluded, so evidence does not cover one-off lectures. Content of local public parent schools varies and may not match this model — look for multi-week courses with practiced skills. Names often include Triple P, Incredible Years, Parent–Child Interaction Therapy (PCIT). This book does not endorse specific providers or paid products. Reduced hitting fades after one to two years; keep practicing after the course ends. Beneficiaries are the child and you. If the child already has severe emotional problems, see a psychiatrist or child psychologist — item 8 in this section (depression screening). **Original text (Chinese):** ### 17. 孩子难管、自己总忍不住打骂，去上一期教具体做法的家长课 - 成本：学校、幼儿园和社区办的家长学校是公益的，不收费。有证据的那类课每周或隔周上一次，每次一到两小时，从四周到二十四周不等。回家要照着练。难在坚持上完、天天练。 - 说人话：教家长具体管法的课，在抽签分配的试验里，孩子打人、不守规矩的问题少了，家长的情绪也好了。家长打骂孩子也少了，刚上完课时最明显，一两年后还在，但小了很多。上海也试过这类课，有效。 - 收益：Cochrane 汇总了 13 项试验，其中 10 项是抽签分组的，共 1078 名家长。孩子 3 到 12 岁，都有行为问题。上过课的家长，孩子的行为问题少了。家长自己评是 SMD −0.53（95% CI −0.72 到 −0.34，可信范围），旁人独立评是 −0.44（−0.77 到 −0.11）。SMD 和 d 是同一把尺子，0.5 算中等。家长的心理健康变好，−0.36（−0.52 到 −0.20）。负面或严厉的管法变少，家长自己评 −0.77（−0.96 到 −0.59），旁人评 −0.42（−0.67 到 −0.16）。作者说这些是短期效果。另一篇荟萃筛出 346 项抽签分组的试验，其中 60 项量了打骂孩子这类行为，分布在 22 个国家。打骂在课刚上完时少了，d = −0.46（−0.59 到 −0.33）。1 到 6 个月后是 −0.24（−0.37 到 −0.11）。7 到 24 个月后是 −0.18（−0.34 到 −0.02），越往后越小。这些数据大多是家长自己报的。国内也有试验。上海 81 名家长抽签分组，一部分上 Triple P 小组课。上完课，孩子的适应问题、家长的管法和情绪，都比等着上课的家长好，6 个月后还在。农村一所幼儿园有 191 名带孩子的大人参加，一部分自学网课，再加两次小组讨论。上完两周，他们报告的虐待孩子行为比只发书读的少约 33%（IRR 0.67）。三个月后，孩子的行为问题也少了（d = −0.40）。《家庭教育促进法》要求父母自觉学习家庭教育知识。中小学校、幼儿园可以办家长学校，定期组织公益性的家庭教育指导。居委会、村委会可以办社区家长学校。省级以上政府要开公益性的网上家长学校和服务热线。家庭教育指导机构不得组织营利性培训（全国，2022 年 1 月 1 日起施行） - 证据等级：A - 来源：Furlong M, McGilloway S, Bywater T, Hutchings J, Smith SM, Donnelly M. (2012). Behavioural and cognitive-behavioural group-based parenting programmes for early-onset conduct problems in children aged 3 to 12 years. Cochrane Database of Systematic Reviews, (2), CD008225. ；Backhaus S, Leijten P, Jochim J, Melendez-Torres GJ, Gardner F. (2023). Effects over time of parenting interventions to reduce physical and emotional violence against children: a systematic review and meta-analysis. eClinicalMedicine, 60, 102003. ；Guo M, Morawska A, Sanders MR. (2016). A Randomized Controlled Trial of Group Triple P With Chinese Parents in Mainland China. Behavior Modification, 40(6), 825–851. ；Wang W, Zhang H. (2026). A self-directed parenting program to reduce the risk of child maltreatment in rural China: A cluster randomized controlled trial. Child Abuse & Neglect, 173, 107937. ；全国人大常委会 (2021). 家庭教育促进法（第十八、二十五、三十一、三十八、四十条）. - 备注：给 A 是因为有 Cochrane 和多项抽签试验合并出来的数字。试验里的课有几个共同点。带课的人教具体做法，比如陪孩子玩、夸奖、奖励和管教。家长在课上练习、演练，回家还有作业。只发资料或者只讨论的课被排除在外，所以证据管不到只听一场讲座的那种。国内公益家长学校讲什么、怎么讲，各地不一样，未必是这一类。挑课时看它是不是连上几周、让你练具体做法。课名里常见的有 Triple P、Incredible Years、亲子互动治疗（PCIT）。本书不推荐具体机构和收费产品。打骂少了的效果一两年后变小，课上完还得接着练。受益人是孩子，也是你自己。孩子已经有严重的情绪问题，带去精神科或儿童心理科，见本节第 8 条（抑郁筛查）。 **Evidence:** A. Grade A from Cochrane and pooled randomized trials. Shared features: instructors teach concrete skills (play with the child, praise, rewards, discipline); parents practice and get homework. Programs that only handed out materials or only discussed were excluded, so evidence does not cover one-off lectures. Content of local public parent schools varies and may not match this model — look for multi-week courses with practiced skills. Names often include Triple P, Incredible Years, Parent–Child Interaction Therapy (PCIT). This book does not endorse specific providers or paid products. Reduced hitting fades after one to two years; keep practicing after the course ends. Beneficiaries are the child and you. If the child already has severe emotional problems, see a psychiatrist or child psychologist — item 8 in this section (depression screening). **Source summary:** Parenting programs that teach specific techniques reduce children’s hitting and rule-breaking in randomized trials, and parents’ mood improves. Parents also hit and yell less — strongest right after the course, still present one to two years later but much smaller. Shanghai has run similar trials with positive results. **Low-ROI detour:** Move “If parenting feels out of control and you keep hitting or yelling, take a class that teaches concrete parenting skills” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Parenting programs that teach specific techniques reduce children’s hitting and rule-breaking in randomized trials, and parents’ mood improves. Parents also hit and yell less — strongest right after the course, still present one to two years later but much smaller. Shanghai has run similar trials with positive results.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 30-008 **Source links:** [Furlong M, McGilloway S, Bywater T, Hutchings J, Smith SM, Donnelly M. (2012). Behavioural and cognitive-behavioural group-based parenting programmes for early-onset conduct problems in children aged 3 to 12 years. Cochrane Database of Systematic Reviews, (2), CD008225.](https://doi.org/10.1002/14651858.CD008225.pub2); [Backhaus S, Leijten P, Jochim J, Melendez-Torres GJ, Gardner F. (2023). Effects over time of parenting interventions to reduce physical and emotional violence against children: a systematic review and meta-analysis. eClinicalMedicine, 60, 102003.](https://doi.org/10.1016/j.eclinm.2023.102003); [Guo M, Morawska A, Sanders MR. (2016). A Randomized Controlled Trial of Group Triple P With Chinese Parents in Mainland China. Behavior Modification, 40(6), 825–851.](https://doi.org/10.1177/0145445516644221); [Wang W, Zhang H. (2026). A self-directed parenting program to reduce the risk of child maltreatment in rural China: A cluster randomized controlled trial. Child Abuse & Neglect, 173, 107937.](https://doi.org/10.1016/j.chiabu.2026.107937); [全国人大常委会 (2021). 家庭教育促进法（第十八、二十五、三十一、三十八、四十条）.](https://flk.npc.gov.cn/detail?id=ff8081817cac3b2d017cac5a6c6f0109) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/30-%E4%B8%8A%E5%AD%A6%E4%BB%A5%E5%90%8E%E7%9A%84%E5%AD%A9%E5%AD%90.md --- ### 30-018 — Do not send a child to a closed boot camp to stop internet use through harmful confinement or punishment Original title: 别把孩子送进封闭管理的「戒网瘾学校」「特训营」：法律禁止用伤害身心的办法戒网瘾，已经有孩子被关死 **Source text (English):** ### 18. Do not send a child to a closed boot camp to stop internet use through harmful confinement or punishment - Cost: Avoiding an unverified program costs nothing and avoids tuition; finding appropriate support takes time. - In plain terms: Mainland China's Minors Protection Law prohibits methods that harm a child's physical or mental health. The source documents court cases involving serious abuse and criminal convictions at training schools. - Applicability and limits: The source recommends bringing an already-confined child home and seeking appropriate medical or child-protection help if abuse is reported. This is not a substitute for local legal or clinical support. - Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below. **Original text (Chinese):** ### 18. 别把孩子送进封闭管理的「戒网瘾学校」「特训营」：法律禁止用伤害身心的办法戒网瘾，已经有孩子被关死 - 成本：不花钱，还省下一笔学费。难在孩子闹得最凶的时候，家长忍住不把他交给外人「封闭管教」。 - 说人话：法律明文禁止用伤害孩子身心的办法戒网瘾。合肥一所特训学校把刚送去的男孩铐在禁闭室里，约 44 个小时后人就死了。南昌豫章书院把学生关禁闭，几个负责人被判了刑，家长要求赔学费，法院没支持。 - 收益：《未成年人保护法》第六十八条规定，任何组织和个人不得用侵害未成年人身心健康的方式，干预未成年人沉迷网络。下面两起案子都有法院判决。第一起在安徽合肥。2017 年 8 月，一名 18 岁男孩的父母和一家特训学校签了协议，要送他戒网瘾。学校的人把他强行带走，关进禁闭室，把他的双手铐在窗户栅栏上。他们限制他吃饭、喝水和休息，还打了他。约 44 个小时后，男孩死亡。鉴定结论是高温、限制体位、缺少饮食和外伤，引起水电解质紊乱死亡。2018 年 10 月 31 日，合肥市中级法院一审判决。学校负责人犯故意伤害罪和非法拘禁罪，判 16 年。四名教官判 1 年到 8 年 6 个月。2018 年 12 月 28 日，安徽省高级法院二审维持原判。二审裁定写明，这所学校没有经过有关部门批准，几名被告人也都没有教师资质。第二起在江西南昌。豫章书院 2013 年开办，2017 年 11 月注销停办。办学期间，学校把部分学生带进「烦闷解脱室」关禁闭，派专人看守，每次关三到十天。2023 年 4 月 28 日，萍乡市安源区法院重审一审宣判，五名被告人构成非法拘禁罪。四人判二年十个月到十一个月，并在一定期限内禁止从事和教育有关的职业，一人免予刑事处罚。家长要求赔学费和往返交通费，法院不支持（全国 / 安徽 / 江西） - 证据等级：C - 来源：全国人大常委会 (2024 年修正). 未成年人保护法（第六十八条）. ；红星新闻 (2019-02-20). 追热点·18岁少年被铐着关禁闭两天死亡，戒网瘾学校5人获刑. （网页存档 ）；新华社 (2023-04-28). 江西“豫章书院案”宣判 5名被告均服判不上诉. （网页存档 ） - 备注：给 C 是因为只有个案，没有这类学校出事多少的统计。合肥那起只有媒体报道，报道引用了一审判决书和二审裁定书，法院官网上没找到判决原文。豫章书院那起是新华社报道的法院宣判。孩子爱打游戏，先按本节第 14 条（孩子爱打游戏）看睡觉、作业和出门活动有没有被挤掉。成绩、睡觉、家里关系一起垮了，劝也停不下来，带孩子去精神科或儿童心理科，由医生诊断再治。已经送进去的，把孩子接回来。孩子说被关、被打，报警。受益人是孩子。 **Evidence:** C. The source recommends bringing an already-confined child home and seeking appropriate medical or child-protection help if abuse is reported. This is not a substitute for local legal or clinical support. **Source summary:** Mainland China's Minors Protection Law prohibits methods that harm a child's physical or mental health. The source documents court cases involving serious abuse and criminal convictions at training schools. **Low-ROI detour:** Move “Do not send a child to a closed boot camp to stop internet use through harmful confinement or punishment” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Mainland China's Minors Protection Law prohibits methods that harm a child's physical or mental health. The source documents court cases involving serious abuse and criminal convictions at training schools.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [全国人大常委会 (2024 年修正). 未成年人保护法（第六十八条）.](https://flk.npc.gov.cn/detail?id=ff8081818f197cf001905e567af635a0); [红星新闻 (2019-02-20). 追热点·18岁少年被铐着关禁闭两天死亡，戒网瘾学校5人获刑.](https://static.cdsb.com/micropub/Articles/201902/5b98283216ea5d2e8eef7f8cb7d4dbbb.html); [新华社 (2023-04-28). 江西“豫章书院案”宣判 5名被告均服判不上诉.](http://www.news.cn/2023-04/28/c_1129579126.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/30-%E4%B8%8A%E5%AD%A6%E4%BB%A5%E5%90%8E%E7%9A%84%E5%AD%A9%E5%AD%90.md --- ## 31. Life Paths After Eighteen Original chapter title: 十八岁之后有哪几条路 [← 回总目录](../README.md) 这一节算的是钱和时间，拒服兵役那一条还关系到人身自由。这是一张路径地图，不是某一条路的说明书。本节先把各条路的法定门槛摆在一起，再逐条写那些知道了才用得上的东西：当兵能拿到什么，进体制内除了考公还有哪些口子，高考填志愿时哪两个专业直接对着编制，学历后来还能不能补，想出国打工该找什么样的公司，不进单位的人社保怎么办，没本钱起步有没有国家替你出一部分利息的钱可借。 十八岁之后能走的路，远不止这一节写到的这些。这里只收有全国层面的公开文件、门槛和待遇能逐条核对的那几条。进国企、进工厂、当船员、做自由职业、接着读高中读大学，这些路也能走。只是它们没有统一文 ### 31-001 — First, check the eligibility criteria: the age and education requirements for all twelve pathways are clearly stated in official documents. Original title: 先把门槛对一遍：十二条路的年龄和学历要求都是明文写死的 **Source text (English):** ### 1. First, check the eligibility criteria: the age and education requirements for all twelve pathways are clearly stated in official documents. - Cost: No cost at all. It only takes ten minutes to review whether you meet the criteria. - In plain terms: The age and education requirements for all twelve pathways are explicitly listed in official documents. You must be at least 16 years old to work. For military service, men must be 18 years old; university graduates may be eligible up to age 24. To become a civil servant, you must be between 18 and 35 years old with at least an associate degree. The self-study exam and self-employment pathways have no age or education restrictions. - Benefit: Military service rules state: “All male citizens who reach 18 years of age must be drafted into active service; those not drafted that year may still be drafted up to age 22. University graduates may be eligible up to age 24, and postgraduate students up to age 26.” Civil service requirements are outlined in Article 18 of the Civil Servant Recruitment Regulations, which specify ages between 18 and 35 and at least an associate degree; these limits may be adjusted with approval from provincial-level authorities. Article 19 lists disqualifying factors such as criminal convictions, dismissal from public office, or inclusion in credit blacklists. Firefighter recruitment follows similar age and education criteria. Civilian roles in the military require a minimum age of 18, with upper limits of 35 for entry-level positions. Public institution hiring must be conducted openly, while self-employment is open to any capable adult. Self-study exams are accessible to all citizens regardless of background, though full-time students are excluded. Government-funded teacher and medical training programs are offered at select universities, with tuition and living expenses covered; these commitments must be honored as outlined in their respective regulations. Overseas employment requires companies to hold proper government authorization; otherwise such arrangements are illegal. - Evidence grade: A - Sources: National People's Congress Standing Committee (2021). Military Service Law (Article 20). (Published by the Ministry of National Defense); Organization Department of the Central Committee of the Communist Party of China (2019). Civil Service Recruitment Regulations (Articles 18, 19). (Published by Communist Party Member Network); Ministry of Human Resources and Social Security of China, Ministry of Emergency Management of China (2021). Recruitment Methods for Firefighters in the National Comprehensive Fire Rescue Team (Ministry of Human Resources and Social Security of China [2021] No. 58, Fifth, Article 6). ; State Council of China, Central Military Commission (2022). Regulations on Civilian Personnel of the Chinese People's Liberation Army (Second Revision, Order No. 757, Articles 9, 19). (National Laws and Regulations Database); State Council of China (2014). Regulations on Personnel Management of Public Institutions (State Council of China Order No. 652, Article 8). ; State Council of China (2022). Regulations on Promoting the Development of Individual Industrial and Commercial Households (State Council of China Order No. 755, Article 2). ; State Council of China (1988, revised 2014). Interim Regulations on Self-Study Examinations for Higher Education (Articles 3 and 20). (National Laws and Regulations Database); National People’s Congress Standing Committee (2018). Compulsory Education Law (Article 14). (Published by the Ministry of Education of China); State Council of China General Office (2024). Regarding forwarding the Ministry of Education of China and other departments' "Ministry of Education of Notice on the Implementation Measures for Publicly Funded Education for Normal University Students Directly Affiliated to China (Guobanfa [2024] No. 27, Article 2, 5). ; National Health Commission of China (NHC) and 7 other departments (2019). Notice on the employment placement and contract performance management of targeted and free training of medical students in rural areas. ; State Council of China (2012). Regulations on the Management of Foreign Labor Cooperation (State Council of China Order No. 620, Articles 5, 7, and 8). - Notes: This entry focuses solely on eligibility criteria, not on which pathway offers better overall benefits. Meeting these criteria is only the first step; additional requirements include political background checks, physical fitness tests, and other evaluations with no publicly available scoring metrics. Details on vocational education options and financial aid are provided in later sections. Starting a business requires capital, personal guarantees, and carries financial risks. Student loans with government-backed interest subsidies may be available. Commitments made during college admissions for teacher and medical training programs have specific obligations. Legal compliance for overseas employment depends on employer qualifications. **Original text (Chinese):** ### 1. 先把门槛对一遍：十二条路的年龄和学历要求都是明文写死的 - 成本：不花钱。花十分钟对一遍，看自己够不够得着。 - 说人话：这十二条路的年龄和学历门槛，都明文写在文件里。打工要满 16 周岁。当兵是男性满 18 周岁，本科毕业生可以放宽到 24 周岁。考公务员要 18 到 35 周岁、大专以上学历。自考和办个体户这两条，既不看学历，也不看年龄。 - 收益：当兵看兵役法：「年满十八周岁的男性公民，应当被征集服现役；当年未被征集的，在二十二周岁以前仍可以被征集服现役。普通高等学校毕业生的征集年龄可以放宽至二十四周岁，研究生的征集年龄可以放宽至二十六周岁」。考公务员看《公务员录用规定》第十八条。报考条件含「年龄为十八周岁以上，三十五周岁以下」「具有大学专科以上文化程度」。这两项经省级以上公务员主管部门批准可适当调整。该规定第十九条列了五类不得报考的人。比如因犯罪受过刑事处罚的、被开除公职的、被列为失信联合惩戒对象的。消防员看《国家综合性消防救援队伍消防员招录办法》。第五条「年龄为 18 周岁以上、22 周岁以下」「具有高中以上文化程度」。第六条「大学专科以上学历人员、解放军和武警部队退役士兵……年龄可以放宽至 24 周岁」。军队文职看《中国人民解放军文职人员条例》第九条，基本条件含「年满 18 周岁」。该条例第十九条写明，较低职级岗位首次招录聘用最高年龄 35 周岁。较低职级岗位就是入门层级的岗位。事业单位看《事业单位人事管理条例》第八条「事业单位新聘用工作人员，应当面向社会公开招聘」。个体户看《促进个体工商户发展条例》「有经营能力的公民……依法登记为个体工商户的，适用本条例」。自考看《高等教育自学考试暂行条例》。第三条「中华人民共和国公民，不受性别、年龄、民族、种族和已受教育程度的限制，均可依照本条例的规定参加高等教育自学考试」。第二十条「各级各类全日制学校的在校生不得报考」。公费师范生看《教育部直属师范大学本研衔接师范生公费教育实施办法》第二条。它只在六所部属师范大学招。分别是北京师范大学、华东师范大学、东北师范大学、华中师范大学、陕西师范大学和西南大学。本科和研究生阶段一体设计、分段考核，本科读完接着读研究生。在校期间的学费和住宿费由中央财政承担，另外还给生活费补助。该办法第五条「招收公费师范生实行提前批次录取」，就是在普通批次之前先录。定向医学生看《关于做好农村订单定向免费培养医学生就业安置和履约管理工作的通知》。它写着：「在录取后、获得入学通知书前，须与培养学校和定向就业所在地的县级卫生健康行政部门……人力资源社会保障部门签署协议」。出国打工看《对外劳务合作管理条例》。第五条：从事对外劳务合作应当经商务主管部门批准取得经营资格。第七条第四款：「未依法取得对外劳务合作经营资格证书并办理登记，不得从事对外劳务合作」。没有这张资格证的公司组织人出国打工，本身就违法。第八条第二款：「任何单位和个人不得以商务、旅游、留学等名义组织劳务人员赴国外工作」。平台接单和灵活就业没有法定学历门槛，自己参保和职业伤害保障的依据见本节第 11、12 条。打工看义务教育法：「禁止用人单位招用应当接受义务教育的适龄儿童、少年」。《禁止使用童工规定》第二条写明不得招用不满 16 周岁的人，罚则见第 23 节第 1 条（不满 16 周岁）。 - 证据等级：A - 来源：全国人大常委会 (2021). 兵役法（第二十条）. （国防部刊登）；中共中央组织部 (2019). 公务员录用规定（第十八、十九条）. （共产党员网刊登）；人力资源社会保障部、应急管理部 (2021). 国家综合性消防救援队伍消防员招录办法（人社部发〔2021〕58 号，第五、六条）. ；国务院、中央军委 (2022). 中国人民解放军文职人员条例（第二次修订，令第 757 号，第九、十九条）. （国家法律法规数据库）；国务院 (2014). 事业单位人事管理条例（国务院令第 652 号，第八条）. ；国务院 (2022). 促进个体工商户发展条例（国务院令第 755 号，第二条）. ；国务院 (1988, 2014 修订). 高等教育自学考试暂行条例（第三、二十条）. （国家法律法规数据库）；全国人大常委会 (2018). 义务教育法（第十四条）. （教育部刊登）；国务院 (2002). 禁止使用童工规定（国务院令第 364 号，第二条）. ；国务院办公厅 (2024). 关于转发教育部等部门《教育部直属师范大学本研衔接师范生公费教育实施办法》的通知（国办发〔2024〕27 号，第二、五条）. ；国家卫生健康委等 7 部门 (2019). 关于做好农村订单定向免费培养医学生就业安置和履约管理工作的通知. ；国务院 (2012). 对外劳务合作管理条例（国务院令第 620 号，第五、七、八条）. - 备注：够得着门槛之后，还要过政治条件、体检和政治考核这几关。这几关没有公开的打分标准，条文里查不到。中职、技工院校和职教贯通招生的入口见第 23 节第 5 条，家里供不起时的资助见第 23 节第 4 条。个体户不看学历，但开店并不容易。本钱、个人担保和关门退场的成本见第 12 节。个人担保的意思是公司还不上，就得你自己还。起步钱能不能借到国家替你出一部分利息的贷款，见本节第 16 条。公费师范生和定向医学生这两条，在高考填志愿那天就定下了，代价写在第 13 条。出国打工的门槛不在你身上，在公司有没有资质上，怎么认见第 14 条。哪条路更划算，这里不作比较。 **Evidence:** A. This entry focuses solely on eligibility criteria, not on which pathway offers better overall benefits. Meeting these criteria is only the first step; additional requirements include political background checks, physical fitness tests, and other evaluations with no publicly available scoring metrics. Details on vocational education options and financial aid are provided in later sections. Starting a business requires capital, personal guarantees, and carries financial risks. Student loans with government-backed interest subsidies may be available. Commitments made during college admissions for teacher and medical training programs have specific obligations. Legal compliance for overseas employment depends on employer qualifications. **Source summary:** The age and education requirements for all twelve pathways are explicitly listed in official documents. You must be at least 16 years old to work. For military service, men must be 18 years old; university graduates may be eligible up to age 24. To become a civil servant, you must be between 18 and 35 years old with at least an associate degree. The self-study exam and self-employment pathways have no age or education restrictions. **Low-ROI detour:** Move “First, check the eligibility criteria: the age and education requirements for all twelve pathways are clearly stated in official documents.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The age and education requirements for all twelve pathways are explicitly listed in official documents. You must be at least 16 years old to work. For military service, men must be 18 years old; university graduates may be eligible up to age 24. To become a civil servant, you must be between 18 and 35 years old with at least an associate degree. The self-study exam and self-employment pathways have no age or education restrictions.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 23-001; 23-004; 23-005; 31-014; 31-016; chapter:12 **Source links:** [全国人大常委会 (2021). 兵役法（第二十条）.](http://www.mod.gov.cn/regulatory/2021-08/20/content_4892491.htm); [中共中央组织部 (2019). 公务员录用规定（第十八、十九条）.](https://www.12371.cn/2020/01/08/ARTI1578447606460158.shtml); [人力资源社会保障部、应急管理部 (2021). 国家综合性消防救援队伍消防员招录办法（人社部发〔2021〕58 号，第五、六条）.](https://www.gov.cn/zhengce/zhengceku/2021-08/27/content_5633684.htm); [国务院、中央军委 (2022). 中国人民解放军文职人员条例（第二次修订，令第 757 号，第九、十九条）.](https://flk.npc.gov.cn/detail?id=ff808181857bca5e01859ee5a6c06d62); [国务院 (2014). 事业单位人事管理条例（国务院令第 652 号，第八条）.](https://www.gov.cn/zhengce/zhengceku/2014-05/15/content_8810.htm); [国务院 (2022). 促进个体工商户发展条例（国务院令第 755 号，第二条）.](https://www.gov.cn/zhengce/zhengceku/2022-10/25/content_5721592.htm); [国务院 (1988, 2014 修订). 高等教育自学考试暂行条例（第三、二十条）.](https://flk.npc.gov.cn/detail?id=ff8080816f3cbb3c016f415d64e5236d); [全国人大常委会 (2018). 义务教育法（第十四条）.](http://www.moe.gov.cn/jyb_sjzl/sjzl_zcfg/zcfg_jyfl/202110/t20211029_575949.html); [国务院 (2002). 禁止使用童工规定（国务院令第 364 号，第二条）.](http://www.gov.cn/gongbao/content/2002/content_61798.htm); [国务院办公厅 (2024). 关于转发教育部等部门《教育部直属师范大学本研衔接师范生公费教育实施办法》的通知（国办发〔2024〕27 号，第二、五条）.](https://www.gov.cn/zhengce/zhengceku/202406/content_6957261.htm); [国家卫生健康委等 7 部门 (2019). 关于做好农村订单定向免费培养医学生就业安置和履约管理工作的通知.](https://www.gov.cn/zhengce/zhengceku/2019-11/13/content_5451684.htm); [国务院 (2012). 对外劳务合作管理条例（国务院令第 620 号，第五、七、八条）.](https://www.gov.cn/zhengce/zhengceku/2012-06/11/content_1091.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/31-%E5%8D%81%E5%85%AB%E5%B2%81%E4%B9%8B%E5%90%8E%E6%9C%89%E5%93%AA%E5%87%A0%E6%9D%A1%E8%B7%AF.md --- ### 31-002 — Men who turn 18 must complete military service registration by October 31; mandatory active duty lasts two years. Original title: 十八岁那年 10 月 31 日前要做兵役登记；义务兵服现役就是两年 **Source text (English):** ### 2. Men who turn 18 must complete military service registration by October 31; mandatory active duty lasts two years. - Cost: There is no cost. The online registration takes just a few minutes. However, actual enlistment means two full years of service, during which you cannot hold any other job. - In plain terms: Military service registration is a legal obligation, not an application to join the army. Completing it does not mean you must enlist. All men who turn 18 must register online by October 31. Failure to do so can result in a government order to register within a set period; if ignored, you may be forced into service and fined. Once enlisted, you serve as a conscript for exactly two years. - Benefit: The rules governing military service registration state: “By October 31 each year, local civil affairs bureaus must organize initial registration for all male citizens who will turn 18 by December 31.” They also specify that registration is primarily done online, at the citizen’s own initiative. Consequences of non‑compliance are outlined in Article 57, Paragraph 1 of the Military Service Law, which addresses “refusal or evasion of registration.” Penalties include a deadline set by the county government for compliance, followed by forced enlistment and a fine if still ignored. The same law also states that “the term of active duty for conscripts is two years.” It further notes that men aged 17–18 may enlist voluntarily if the army needs them. Non‑commissioned officers who serve 12 years or meet other criteria are offered civilian jobs by local governments upon discharge; those serving 30 years or reaching age 55 may retire. The Recruitment Regulations emphasize giving priority to university graduates and candidates with specific physical or professional qualifications; full‑time students and recent graduates may enlist either at their hometown or campus location. - Evidence grade: A - Sources: State Council of China, General Office of the Central Military Commission (2025). Regulations on Military Service Registration (Guobanfa [2025] No. 41). ; National People’s Congress Standing Committee (2021). Military Service Law (2021) (Revised in 2023, Articles 20, 25, 26, 54, 57). (Published by the Ministry of National Defense); State Council of China, Central Military Commission (2023). Regulations on Recruitment (State Council of China, Central Military Commission Order No. 759, Article 5). - Notes: Registration and actual enlistment are separate processes with vastly different obligations. The restriction on leaving the country for two years applies only to those who enlist and later attempt to withdraw, as detailed in item 3 (refusal to serve). Women are not required to register initially, though they may be recruited if needed. Requirements for soldiers seeking officer training or promotion are defined in internal military regulations and are not disclosed here. The Military Service Law merely states that officers are drawn from “outstanding active‑duty soldiers” and that military academies may admit students regardless of age limits; exact admission scores and quotas are not provided in this guide. **Original text (Chinese):** ### 2. 十八岁那年 10 月 31 日前要做兵役登记；义务兵服现役就是两年 - 成本：不花钱。登记在网上填一次，几分钟就填完。真去当兵，代价是两年全职，这两年里没法同时干别的。 - 说人话：兵役登记是法定义务，不是报名参军，登记了也不等于要去。当年满 18 周岁的男性，要在 10 月 31 日前上网登记完。不登记的，县里会责令你限期改正，还不改就强制你履行兵役义务并罚款。真去当兵，义务兵服现役就是两年。 - 收益：登记看《兵役登记工作规定》。它写着：「县、自治县、不设区的市、市辖区人民政府兵役机关应当于每年 10 月 31 日前，组织本行政区域内当年 12 月 31 日以前年满 18 周岁的男性公民进行初次兵役登记」。同一份规定还写着：「初次兵役登记主要采取网络登记的方式进行，由公民通过兵役登记网络平台自主完成」。不登记会怎么样，看兵役法第五十七条第一款。这一款管的是「拒绝、逃避兵役登记的」。处罚是「由县级人民政府责令限期改正；逾期不改正的，由县级人民政府强制其履行兵役义务，并处以罚款」。兵役法还写着「义务兵服现役的期限为二年」。「根据军队需要和本人自愿，可以征集年满十七周岁未满十八周岁的公民服现役」。军士「服现役满十二年或者符合国家规定的其他条件的，由安置地的县级以上地方人民政府安排工作」。军士「服现役满三十年或者年满五十五周岁或者符合国家规定的其他条件的，作退休安置」。安排工作就是由政府给一份工作，退休安置就是按退休办退下来。《征兵工作条例》写着「优先保证普通高等学校毕业生和对政治、身体条件或者专业技能有特别要求的兵员征集」。该条例还写着「应征公民为普通高等学校的全日制在校生、应届毕业生的，可以在入学前户籍所在地或者学校所在地应征」（全国） - 证据等级：A - 来源：国务院办公厅、中央军委办公厅 (2025). 兵役登记工作规定（国办发〔2025〕41 号）. ；全国人大常委会 (2021). 兵役法（2021 年修订，第二十、二十五、二十六、五十四、五十七条）. （国防部刊登）；国务院、中央军委 (2023). 征兵工作条例（国务院、中央军委令第 759 号，第五条）. - 备注：登记和应征是两件事，代价差一大截。两年内不准出境那一串惩戒，只罚应征之后反悔的人，见第 3 条（拒服兵役）。女性不强制做初次兵役登记，按军队需要征集。士兵考军校、表现好的士兵转为军官（提干），条件都写在军队内部法规里，外面查不到。兵役法只写了两句：现役军官从「表现优秀的现役士兵」等人员中选拔招收，军队院校招学员不受征集年龄限制。具体分数线和名额本书不给。 **Evidence:** A. Registration and actual enlistment are separate processes with vastly different obligations. The restriction on leaving the country for two years applies only to those who enlist and later attempt to withdraw, as detailed in item 3 (refusal to serve). Women are not required to register initially, though they may be recruited if needed. Requirements for soldiers seeking officer training or promotion are defined in internal military regulations and are not disclosed here. The Military Service Law merely states that officers are drawn from “outstanding active‑duty soldiers” and that military academies may admit students regardless of age limits; exact admission scores and quotas are not provided in this guide. **Source summary:** Military service registration is a legal obligation, not an application to join the army. Completing it does not mean you must enlist. All men who turn 18 must register online by October 31. Failure to do so can result in a government order to register within a set period; if ignored, you may be forced into service and fined. Once enlisted, you serve as a conscript for exactly two years. **Low-ROI detour:** Move “Men who turn 18 must complete military service registration by October 31; mandatory active duty lasts two years.” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Military service registration is a legal obligation, not an application to join the army. Completing it does not mean you must enlist. All men who turn 18 must register online by October 31. Failure to do so can result in a government order to register within a set period; if ignored, you may be forced into service and fined. Once enlisted, you serve as a conscript for exactly two years.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 31-003 **Source links:** [国务院办公厅、中央军委办公厅 (2025). 兵役登记工作规定（国办发〔2025〕41 号）.](https://www.gov.cn/zhengce/zhengceku/202512/content_7051363.htm); [全国人大常委会 (2021). 兵役法（2021 年修订，第二十、二十五、二十六、五十四、五十七条）.](http://www.mod.gov.cn/regulatory/2021-08/20/content_4892491.htm); [国务院、中央军委 (2023). 征兵工作条例（国务院、中央军委令第 759 号，第五条）.](http://www.gov.cn/gongbao/content/2023/content_5753313.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/31-%E5%8D%81%E5%85%AB%E5%B2%81%E4%B9%8B%E5%90%8E%E6%9C%89%E5%93%AA%E5%87%A0%E6%9D%A1%E8%B7%AF.md --- ### 31-003 — Refusing military service after enlistment: no travel abroad, no further education, and barred from civil service and state-owned enterprises for two years Original title: 应征之后拒服兵役，两年内不准出境或升学复学，还进不了公务员和国企 **Source text (English):** ### 3. Refusing military service after enlistment: no travel abroad, no further education, and barred from civil service and state-owned enterprises for two years - Cost: There is no monetary cost. The price is having to decide well in advance whether you want to serve or not. - In plain terms: Choosing to enlist and then backing out carries serious consequences. You cannot be hired by any civil service office, nor by any state-owned enterprise or public institution. For two full years, you are prohibited from leaving the country, enrolling in any school, or returning to your studies. Your name will also be added to a list of individuals who have seriously failed to fulfill their national defense obligations, triggering coordinated penalties from multiple authorities. Therefore, the idea of “signing up first and then pulling out if needed” ends up being very costly. - Benefit: Article 57, Paragraph 1, Item 2 of the Military Service Law explicitly states that “any conscript who refuses or evades enlistment shall be subject to penalties.” These penalties include a requirement to correct the behavior within a set timeframe; if they still refuse, the local county-level government may compel them to serve and impose a fine. Paragraph 2 adds that such individuals must also be barred from civil service roles, from employment in state-owned enterprises and public institutions, and from any travel abroad or further education for two years. They are placed on a special list of those who have failed to meet defense obligations, leading to joint enforcement actions by various agencies. Article 58 extends these same penalties to active-duty personnel who deliberately evade service or desert. Those who are discharged, expelled from the military, or face criminal prosecution are subject to the same restrictions outlined in Paragraph 2 of Article 57, including a nationwide fine effective as of October 1, 2021. - Evidence grade: A - Sources: Standing Committee of the National People's Congress (2021). Military Service Law (Revised in 2021, Articles 57, 58). (Published by the Ministry of National Defense) - Notes: This rule concerns personal freedom and employment eligibility rather than financial penalties. Only two categories of people are subject to these measures: those who refuse or evade enlistment after being called up, and those who are discharged, expelled, or criminally prosecuted after already joining the armed forces. Individuals who simply fail to register for conscription are not included; registration details are covered in Item 2. The penalties apply only when the person refuses to comply after being instructed to do so, as determined by the local county-level government. The exact amount of any fine is set locally and is not specified in this guide. This information is provided solely to illustrate the irreversible nature of the decision once enlistment is initiated; it does not serve as encouragement or discouragement regarding military service. **Original text (Chinese):** ### 3. 应征之后拒服兵役，两年内不准出境或升学复学，还进不了公务员和国企 - 成本：不花钱。代价是在报名之前，就要把去不去想清楚。 - 说人话：报了名又拒绝去当兵，后果是一串。公务员不能录用你，国有企业和事业单位也不能招你。两年内不准出境，不准升学，不准回学校复学。还会被列进履行国防义务严重失信主体名单。所以「先报上再说，不行就退回来」是个很贵的想法。 - 收益：兵役法第五十七条第一款第二项是「应征公民拒绝、逃避征集服现役的」。处罚同样是「由县级人民政府责令限期改正；逾期不改正的，由县级人民政府强制其履行兵役义务，并处以罚款」。同一条第二款：「有前款第二项行为，拒不改正的，不得录用为公务员或者参照《中华人民共和国公务员法》管理的工作人员，不得招录、聘用为国有企业和事业单位工作人员，两年内不准出境或者升学复学，纳入履行国防义务严重失信主体名单实施联合惩戒。」联合惩戒就是多个部门照同一份名单，一起执行上面这些限制。第五十八条把同一套惩戒接到已经入伍的人身上。军人以逃避服兵役为目的，拒绝履行职责或者逃离部队，后果要看处理结果。被军队除名、开除军籍或者被依法追究刑事责任的，依照第五十七条第二款处罚。其中被除名的并处罚款（全国，2021 年 10 月 1 日起施行） - 证据等级：A - 来源：全国人大常委会 (2021). 兵役法（2021 年修订，第五十七、五十八条）. （国防部刊登） - 备注：这里算的是人身自由和就业资格，不是钱。这一串惩戒只罚两种人。一种是「应征公民拒绝、逃避征集服现役」的。另一种是入伍以后被除名、开除军籍、被追究刑责的。光是没做兵役登记的不在里面，兵役登记见第 2 条。罚的前提是「拒不改正」，由县级人民政府认定和处罚。罚多少钱各地自己定，本书不写。去不去由你自己定，但要在报名之前定下来。 **Evidence:** A. This rule concerns personal freedom and employment eligibility rather than financial penalties. Only two categories of people are subject to these measures: those who refuse or evade enlistment after being called up, and those who are discharged, expelled, or criminally prosecuted after already joining the armed forces. Individuals who simply fail to register for conscription are not included; registration details are covered in Item 2. The penalties apply only when the person refuses to comply after being instructed to do so, as determined by the local county-level government. The exact amount of any fine is set locally and is not specified in this guide. This information is provided solely to illustrate the irreversible nature of the decision once enlistment is initiated; it does not serve as encouragement or discouragement regarding military service. **Source summary:** Choosing to enlist and then backing out carries serious consequences. You cannot be hired by any civil service office, nor by any state-owned enterprise or public institution. For two full years, you are prohibited from leaving the country, enrolling in any school, or returning to your studies. Your name will also be added to a list of individuals who have seriously failed to fulfill their national defense obligations, triggering coordinated penalties from multiple authorities. Therefore, the idea of “signing up first and then pulling out if needed” ends up being very costly. **Low-ROI detour:** Move “Refusing military service after enlistment: no travel abroad, no further education, and barred from civil service and state-owned enterprises for two years” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Choosing to enlist and then backing out carries serious consequences. You cannot be hired by any civil service office, nor by any state-owned enterprise or public institution. For two full years, you are prohibited from leaving the country, enrolling in any school, or returning to your studies. Your name will also be added to a list of individuals who have seriously failed to fulfill their national defense obligations, triggering coordinated penalties from multiple authorities. Therefore, the idea of “signing up first and then pulling out if needed” ends up being very costly.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 31-002 **Source links:** [全国人大常委会 (2021). 兵役法（2021 年修订，第五十七、五十八条）.](http://www.mod.gov.cn/regulatory/2021-08/20/content_4892491.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/31-%E5%8D%81%E5%85%AB%E5%B2%81%E4%B9%8B%E5%90%8E%E6%9C%89%E5%93%AA%E5%87%A0%E6%9D%A1%E8%B7%AF.md --- ### 31-004 — Two main benefits for college students joining the military: up to 20,000 RMB per year for tuition, two-year extension of student status, and a special postgraduate admission program Original title: 大学生当兵最实的两块：学费每年补最高 20000 元，学籍保留两年、考研有专项计划 **Source text (English):** ### 4. Two main benefits for college students joining the military: up to 20,000 RMB per year for tuition, two-year extension of student status, and a special postgraduate admission program - Cost: No out-of-pocket expense. After discharge, students must submit required documents to their school; this typically involves one or two visits. - In plain terms: Undergraduate, graduate, and incoming freshmen who enlist receive tuition coverage from the state for the duration of their studies. The maximum annual amount is 20,000 RMB for undergraduates and 25,000 RMB for graduate students. Only the actual tuition paid is reimbursed. Student status is preserved for two years. Additionally, there is a dedicated postgraduate admission program exclusively for discharged college veterans. - Benefit: In 2024, four government agencies including the Ministry of Finance announced three key benefits for eligible students: tuition reimbursement, repayment of national student loans, and tuition waivers. Repayment of loans means the state settles the outstanding balance on behalf of the student. The maximum annual limits are set at 20,000 RMB for undergraduates and 25,000 RMB for graduate students, effective from the autumn 2024 semester. The actual amount awarded equals the lower of either the actual tuition paid or the student loan balance. For instance, a student paying 5,000 RMB per year receives the full 5,000 RMB. The total coverage period matches the length of the original academic program, not the length of military service. According to the Law on Veterans’ Affairs, student status remains intact during service and for two years after discharge, allowing students to transfer to other majors if desired. Universities are also required to reserve spots for veterans through separate admission tracks. The “Special Postgraduate Program for Discharged College Veterans” guarantees dedicated slots at 532 universities nationwide, with admission criteria slightly relaxed compared to regular programs. - Evidence grade: A - Sources: Ministry of Finance, Ministry of Education of China, People's Bank of China, State Administration of Financial Supervision (2024). Notice on adjusting and improving policies related to national student loans (Caijiao [2024] No. 188). ; Ministry of Finance and other five departments (2019). Measures for the Management of Student Financial Aid Funds (Finance Science and Education [2019] No. 19, Article 5; Years of financial aid for enlistment: "If you have completed the specified number of years of study before joining the army, it will be the number of years for tuition compensation or national student loan reimbursement; if you continue to complete the specified remaining number of years of study after retiring and returning to school, it will be the number of years of tuition exemption." For graduates, "the number of years of tuition compensation or national student loan reimbursement shall be calculated according to the corresponding academic system stipulated by the state"). ; Standing Committee of the National People's Congress (2020). Law on the Protection of Veterans (Articles 34, 35). (published by the Ministry of National Defense); Ministry of Education of China General Office (2025). Notice on the enrollment plan for the special master’s degree program for retired college students and soldiers in 2026 (Teaching Hall [2025] No. 8). ; Ministry of Veterans Affairs (2022). Retired Soldiers Education and Training Policy Article 23: "Starting from the enrollment in 2022, higher vocational (junior college) graduates and current students (including college freshmen) who are recruited into the army and who have completed higher vocational (junior college) studies after retirement can apply for junior college promotion and are exempted from taking the cultural exams" (according to the Teaching Office [2021] No. 8). ; Ministry of Education of China (2026). 2027 National Postgraduate Admissions Management Regulations (Teaching [2026] No. 2, Articles 22, 24, and 25), published on the Research and Recruitment Network. ; Ministry of Education of China (2024). 2025 National Postgraduate Admissions Management Regulations (Teaching [2024] No. 4, Article 22). - Notes: Two additional pathways exist. First, veterans with an associate degree may be exempted from entrance exams for bachelor’s programs; selection is based on vocational assessments. This policy has been active since 2022. Second, all eligible applicants receive a 10-point bonus on their postgraduate entrance exam scores, though this benefit cannot be combined with admission under the special program. Those with meritorious service may be exempted from exams entirely. The list of participating universities changes yearly; in 2025, 523 institutions are included. Tuition limits have been adjusted twice: from 8,000/12,000 RMB in 2019 to 16,000/20,000 RMB in late 2023, and finally to 20,000/25,000 RMB in late 2024. Older documents from 2022 must not be used as a reference. **Original text (Chinese):** ### 4. 大学生当兵最实的两块：学费每年补最高 20000 元，学籍保留两年、考研有专项计划 - 成本：不花钱。退役以后按学校要求交材料申请，前后跑一两趟。 - 说人话：在校生、应届毕业生和新生去当兵，国家替你出读书那几年的学费，按实际交的补，本专科生每年最高 20000 元，研究生最高 25000 元。学费本来就低的，只补到实际交的那么多。学籍给你留两年。考研另有一条只招退役大学生士兵的专项计划。 - 收益：财政部等四部门 2024 年通知说，去服兵役的高校学生有三样待遇：学费补偿、用于学费的国家助学贷款代偿、学费减免。代偿就是国家替你把这笔助学贷款还掉。这三样的标准「相应调整为本专科学生每人每年最高不超过 20000 元、研究生每人每年最高不超过 25000 元」。新标准自 2024 年秋季学期起执行。到底按多少补，看这一句：「按学生实际缴纳的学费或获得的国家助学贷款（包括本金及其全部偿还之前产生的利息）两者金额较高者执行」。后面还有一句是「超出标准部分不予补偿、代偿或减免」。所以每年拿到的，是「实际学费和助学贷款里较高的那个」与上限两者中较小的那个。学费每年 5000 元的就补 5000 元。补几年按读书的年数算，不按服役的年数算。2019 年的学生资助资金管理办法写着：「入伍前已完成规定的修业年限，即为学费补偿或国家助学贷款代偿的年限；退役复学后接续完成规定的剩余修业年限，即为学费减免的年限」。应届毕业生去当兵，补的是整个学制的学费。学籍看《退役军人保障法》。它写着：「现役军人入伍前已被普通高等学校录取或者是正在普通高等学校就学的学生，服现役期间保留入学资格或者学籍，退役后两年内允许入学或者复学，可以按照国家有关规定转入本校其他专业学习」。该法还写着：「高等学校根据国家统筹安排，可以通过单列计划、单独招生等方式招考退役军人」。考研看教育部办公厅 2026 年通知。这个计划叫「退役大学生士兵计划」。通知写着：「在全国硕士研究生招生计划总规模内单列下达、专项使用，不得调整为普通计划或其他专项计划。招生单位自主确定……初试成绩要求（一般不高于本单位相应学科专业普通计划考生初试成绩要求）……同等条件下服役时间长的考生优先录取」。单列、专项使用的意思是，这部分名额单独划出来，只能用来招退役大学生士兵。这个计划 2026 年由 532 所普通高等学校承担（全国） - 证据等级：A - 来源：财政部、教育部、中国人民银行、金融监管总局 (2024). 关于调整完善国家助学贷款有关政策的通知（财教〔2024〕188 号）. ；财政部等五部门 (2019). 学生资助资金管理办法（财科教〔2019〕19 号，第五条；入伍资助年限：「入伍前已完成规定的修业年限，即为学费补偿或国家助学贷款代偿的年限；退役复学后接续完成规定的剩余修业年限，即为学费减免的年限」，毕业生「学费补偿或国家助学贷款代偿的年限，分别按照国家规定的相应学制计算」）. ；全国人大常委会 (2020). 退役军人保障法（第三十四、三十五条）. （国防部刊登）；教育部办公厅 (2025). 关于做好 2026 年退役大学生士兵专项硕士研究生招生计划招生工作的通知（教学厅〔2025〕8 号）. ；退役军人事务部 (2022). 退役士兵教育培训政策 23 条：「从2022年招生起，高职（专科）毕业生及在校生（含高校新生）应征入伍，退役后完成高职（专科）学业的，申请专升本，免于参加文化课考试」（依据教学厅〔2021〕8 号）. ；教育部 (2026). 2027 年全国硕士研究生招生工作管理规定（教学〔2026〕2 号，第二十二、二十四、二十五条），研招网刊登. ；教育部 (2024). 2025 年全国硕士研究生招生工作管理规定（教学〔2024〕4 号，第二十二条）. - 备注：还有两条通道。一是专升本免考文化课：专科生去当兵，退役后读完专科，可以申请免试专升本，由学校考职业技能后择优录取。这条从 2022 年招生起执行，具体办法看本省当年的通知。二是考研初试加 10 分：退役大学生士兵退役后 3 年内考研，初试总分加 10 分。报了专项计划就不再加分，两样不能一起享受。立过二等功以上的，可以申请免初试读研。招专项计划的学校名单每年变，2025 年是 523 所。学费标准调过两次：2019 年是 8000/12000，2023 年秋改成 16000/20000，2024 年秋改成 20000/25000。退役军人事务部 2022 年的摘要里还是最早那一版，别照抄。 **Evidence:** A. Two additional pathways exist. First, veterans with an associate degree may be exempted from entrance exams for bachelor’s programs; selection is based on vocational assessments. This policy has been active since 2022. Second, all eligible applicants receive a 10-point bonus on their postgraduate entrance exam scores, though this benefit cannot be combined with admission under the special program. Those with meritorious service may be exempted from exams entirely. The list of participating universities changes yearly; in 2025, 523 institutions are included. Tuition limits have been adjusted twice: from 8,000/12,000 RMB in 2019 to 16,000/20,000 RMB in late 2023, and finally to 20,000/25,000 RMB in late 2024. Older documents from 2022 must not be used as a reference. **Source summary:** Undergraduate, graduate, and incoming freshmen who enlist receive tuition coverage from the state for the duration of their studies. The maximum annual amount is 20,000 RMB for undergraduates and 25,000 RMB for graduate students. Only the actual tuition paid is reimbursed. Student status is preserved for two years. Additionally, there is a dedicated postgraduate admission program exclusively for discharged college veterans. **Low-ROI detour:** Move “Two main benefits for college students joining the military: up to 20,000 RMB per year for tuition, two-year extension of student status, and a special postgraduate admission program” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Undergraduate, graduate, and incoming freshmen who enlist receive tuition coverage from the state for the duration of their studies. The maximum annual amount is 20,000 RMB for undergraduates and 25,000 RMB for graduate students. Only the actual tuition paid is reimbursed. Student status is preserved for two years. Additionally, there is a dedicated postgraduate admission program exclusively for discharged college veterans.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [财政部、教育部、中国人民银行、金融监管总局 (2024). 关于调整完善国家助学贷款有关政策的通知（财教〔2024〕188 号）.](https://www.gov.cn/zhengce/zhengceku/202411/content_6984812.htm); 财政部等五部门 (2019). 学生资助资金管理办法（财科教〔2019〕19 号，第五条; 入伍资助年限：「入伍前已完成规定的修业年限，即为学费补偿或国家助学贷款代偿的年限; [退役复学后接续完成规定的剩余修业年限，即为学费减免的年限」，毕业生「学费补偿或国家助学贷款代偿的年限，分别按照国家规定的相应学制计算」）.](http://www.gov.cn/gongbao/content/2019/content_5421553.htm); [全国人大常委会 (2020). 退役军人保障法（第三十四、三十五条）.](http://www.mod.gov.cn/gfbw/fgwx/flfg/16048597.html); [教育部办公厅 (2025). 关于做好 2026 年退役大学生士兵专项硕士研究生招生计划招生工作的通知（教学厅〔2025〕8 号）.](http://www.moe.gov.cn/srcsite/A15/moe_778/s3261/202512/t20251211_1423174.html); [退役军人事务部 (2022). 退役士兵教育培训政策 23 条：「从2022年招生起，高职（专科）毕业生及在校生（含高校新生）应征入伍，退役后完成高职（专科）学业的，申请专升本，免于参加文化课考试」（依据教学厅〔2021〕8 号）.](https://www.mva.gov.cn/sy/xx/bnxx/202201/t20220107_55052.html); [教育部 (2026). 2027 年全国硕士研究生招生工作管理规定（教学〔2026〕2 号，第二十二、二十四、二十五条），研招网刊登.](https://yz.chsi.com.cn/kyzx/jybzc/202609/20260924/2293971511.html); [教育部 (2024). 2025 年全国硕士研究生招生工作管理规定（教学〔2024〕4 号，第二十二条）.](https://www.gov.cn/zhengce/zhengceku/202410/content_6978684.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/31-%E5%8D%81%E5%85%AB%E5%B2%81%E4%B9%8B%E5%90%8E%E6%9C%89%E5%93%AA%E5%87%A0%E6%9D%A1%E8%B7%AF.md --- ### 31-005 — Only six scenarios allow the government to assign jobs after discharge; those opting for self-employment must register within 30 days Original title: 退役后只有六种情况由政府安排工作；自主就业的 30 日内必须报到 **Source text (English):** ### 5. Only six scenarios allow the government to assign jobs after discharge; those opting for self-employment must register within 30 days - Cost: No cost involved. Simply bring your discharge certificate and visit the local Civil Affairs Bureau for veterans. - In plain terms: The notion that “the military guarantees job placement” no longer applies broadly. Currently, only six specific scenarios qualify for government job assignments. Most conscripts who serve two years do not fall into these categories. Those not eligible for government placement are considered self-employed, and they must register within 30 days of discharge. Failing to do so without valid reasons means they forfeit any entitlement to government assistance. - Benefit: Article 25 of the Regulations on Placement of Veterans specifies six circumstances under which local governments must assign jobs. These include: (1) non-commissioned officers with at least 12 years of service; (2) personnel awarded medals or honorary titles during service; (3) those receiving third-class combat merits or higher; (4) individuals receiving first-class commendations; (5) those disabled at levels 5–8 due to combat; and (6) children of martyrs. The same regulations state that local governments must complete job placement within six months of receiving discharged personnel. Employers must sign medium- or long-term contracts lasting at least three years; for non-commissioned officers with ten-plus years of service, employers must offer open-ended contracts. During the placement period, veterans receive monthly living allowances equal to the local minimum wage. If placement fails due to reasons unrelated to the veteran, they receive 80% of the average wage of comparable workers until employment is secured. Exceptions include individuals expelled from the Communist Party of China or convicted of crimes. Article 51 clarifies that self-employed veterans must register within 30 days of discharge; otherwise, they lose eligibility for government support. (Nationwide, effective 1 September 2024.) - Evidence grade: A - Sources: State Council of China, Central Military Commission (2024). Regulations on the Placement of Veterans (State Council of China, Central Military Commission Order No. 787, promulgated on July 29, 2024, effective on September 1; Articles 25, 31, 32, 35, 51, 75). ; Standing Committee of the National People's Congress (2020). Law on the Protection of Veterans (Articles 13, 14, and 15). (Published by the Ministry of National Defense) - Notes: This regulation took effect on the same date that the 2011 Regulations on Placement of Retired Soldiers (Decree No. 608 issued by the State Council and Central Military Commission) was repealed. Many online guides still reference the outdated version, which stipulated that veterans must have earned second-class combat merits or higher in peacetime or third-class merits or higher in wartime to qualify. The 30-day registration rule applies solely to self-employed veterans; others must register “within the prescribed timeframe.” Upon registration, veterans receive a preferential treatment certificate, which serves as a prerequisite for subsequent benefits such as pensions, employment support, and educational grants. **Original text (Chinese):** ### 5. 退役后只有六种情况由政府安排工作；自主就业的 30 日内必须报到 - 成本：不花钱。带上退役证明，到安置地的退役军人事务部门跑一趟。 - 说人话：「当兵包分配」早就不是普遍情况。现在只有六种情况由政府安排工作，义务兵服两年退役，绝大多数不在这六种里面。不由政府安排工作的那一档叫自主就业，它有个硬期限：退出现役之后 30 日内必须去报到。没有正当理由超过 30 日，就算你放弃安置待遇。 - 收益：《退役军人安置条例》第二十五条列了六种情形，由安置地人民政府安排工作。原文是：「（一）军士服现役满 12 年的；（二）服现役期间个人获得勋章、荣誉称号的；（三）服现役期间个人荣获三等战功、二等功以上奖励的；（四）服现役期间个人获得一级表彰的；（五）因战致残被评定为 5 级至 8 级残疾等级的；（六）是烈士子女的」。该条例还写着：「安置地人民政府应当在接收退役军士和义务兵的 6 个月内完成安排退役军士和义务兵工作的任务」。用人单位「应当按照规定与其签订不少于 3 年的中长期聘用合同或者劳动合同。其中，企业接收军龄 10 年以上的退役军士的，应当与其签订无固定期限劳动合同」。无固定期限就是合同上不写到期日。待安排工作期间「按照当地月最低工资标准逐月发放生活补助」。不是因为你自己的原因没按规定安排上岗的，「按照不低于本单位同等条件人员平均工资 80% 的标准，逐月发放生活费直至上岗为止」。不得以安排工作方式安置的情形，包括被开除中国共产党党籍、受过刑事处罚。自主就业的期限看第五十一条：「自主就业的退役军士和义务兵，应当自被批准退出现役之日起 30 日内，到安置地人民政府退役军人工作主管部门报到。无正当理由不按照规定时间报到超过 30 日的，视为放弃安置待遇。」（全国，2024 年 9 月 1 日起施行） - 证据等级：A - 来源：国务院、中央军委 (2024). 退役军人安置条例（国务院、中央军委令第 787 号，2024 年 7 月 29 日公布、9 月 1 日施行；第二十五、三十一、三十二、三十五、五十一、七十五条）. ；全国人大常委会 (2020). 退役军人保障法（第十三、十四、十五条）. （国防部刊登） - 备注：这份条例施行的同一天，2011 年的《退役士兵安置条例》（国务院、中央军委令第 608 号）废止。网上大量攻略引的还是旧条例，条件表述已经变了，旧版写的是「平时荣获二等功以上奖励或者战时荣获三等功以上奖励」。30 日这个期限只管自主就业那一档，其他安置方式是「按照规定时间」报到。报到时会发退役军人优待证，后面的退役金、就业创业扶持和教育资助都从这里接上。 **Evidence:** A. This regulation took effect on the same date that the 2011 Regulations on Placement of Retired Soldiers (Decree No. 608 issued by the State Council and Central Military Commission) was repealed. Many online guides still reference the outdated version, which stipulated that veterans must have earned second-class combat merits or higher in peacetime or third-class merits or higher in wartime to qualify. The 30-day registration rule applies solely to self-employed veterans; others must register “within the prescribed timeframe.” Upon registration, veterans receive a preferential treatment certificate, which serves as a prerequisite for subsequent benefits such as pensions, employment support, and educational grants. **Source summary:** The notion that “the military guarantees job placement” no longer applies broadly. Currently, only six specific scenarios qualify for government job assignments. Most conscripts who serve two years do not fall into these categories. Those not eligible for government placement are considered self-employed, and they must register within 30 days of discharge. Failing to do so without valid reasons means they forfeit any entitlement to government assistance. **Low-ROI detour:** Move “Only six scenarios allow the government to assign jobs after discharge; those opting for self-employment must register within 30 days” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The notion that “the military guarantees job placement” no longer applies broadly. Currently, only six specific scenarios qualify for government job assignments. Most conscripts who serve two years do not fall into these categories. Those not eligible for government placement are considered self-employed, and they must register within 30 days of discharge. Failing to do so without valid reasons means they forfeit any entitlement to government assistance.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** 国务院、中央军委 (2024). 退役军人安置条例（国务院、中央军委令第 787 号，2024 年 7 月 29 日公布、9 月 1 日施行; [第二十五、三十一、三十二、三十五、五十一、七十五条）.](https://www.gov.cn/gongbao/2024/issue_11526/202408/content_6969192.html); [全国人大常委会 (2020). 退役军人保障法（第十三、十四、十五条）.](http://www.mod.gov.cn/gfbw/fgwx/flfg/16048597.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/31-%E5%8D%81%E5%85%AB%E5%B2%81%E4%B9%8B%E5%90%8E%E6%9C%89%E5%93%AA%E5%87%A0%E6%9D%A1%E8%B7%AF.md --- ### 31-006 — Three key financial aspects after discharge: one-time separation pay, military service counting toward work seniority, and tax deductions for self-employed veterans Original title: 退役后的三笔账：一次性退役金、军龄算工龄、自己干每年扣减 20000 元税 **Source text (English):** ### 6. Three key financial aspects after discharge: one-time separation pay, military service counting toward work seniority, and tax deductions for self-employed veterans - Cost: There are no direct costs involved. Upon discharge, the military transfers your social insurance records and payments to you, and you then register these with the local social insurance office. - In plain terms: After leaving the military, three main financial factors matter. First, there is a one-time separation payment for veterans who choose to work independently; the amount depends on how many years you served, with additional bonuses for those who earned commendations. Second, your military service years count toward your overall work seniority, allowing them to be combined with any pre- or post-discharge work history for social insurance purposes. Third, if you start your own business, you may qualify for tax deductions of up to 20,000 yuan per year for three years. - Benefit: The first benefit is outlined in the Regulations on the Resettlement of Veterans: “Veterans who choose to work independently receive a one-time separation payment based on their years of service.” This payment is funded by the central government, with specific amounts determined by relevant authorities and adjusted periodically. Additional bonuses are provided in five tiers: 25% for recipients of medals or honorary titles, 20% for those with first-class combat achievements or first-level commendations, 15% for second-class combat achievements or first-level commendations, 10% for third-class combat achievements or second-level commendations, and 5% for fourth-class combat achievements or third-level commendations. The regulations also state that veterans who do not find employment immediately may claim unemployment benefits, with their military service years counted toward insurance contributions, except for those placed in retirement or supported through other programs. The second benefit comes from the Veterans Protection Law: “Military service years are counted toward overall work seniority, which is then combined with any subsequent work history.” This seniority is also factored into pension, medical, and unemployment insurance calculations, and veterans’ service is recognized as equivalent to grassroots work experience under the Military Insurance Law. Finally, a 2023 joint announcement by the Ministry of Finance, State Taxation Administration, and Veterans Affairs Ministry allows self-employed veterans to deduct up to 20,000 yuan per year from their taxes for three years, with a possible 20% increase; this amount is subtracted from the total tax owed rather than provided as a cash payment. Employers hiring veterans may also receive a deduction of up to 6,000 yuan per employee per year, with a 50% increase possible. These provisions are effective from January 1, 2023, through December 31, 2027. It is important to note that this tax benefit is separate from any local “one-time economic subsidies” provided by individual regions, which are determined independently and may vary widely. - Evidence grade: A - Sources: State Council of China, Central Military Commission (2024). Regulations on the Placement of Veterans (State Council of China, Central Military Commission Order No. 787, Articles 21, 22, 74, 81, 85). ; Ministry of Veterans Affairs (2020). Ten questions about one-time retirement benefits (reprinted from "China Veterans" Issue 10, 2020): "Basic standards. Soldiers will be awarded 4,500 yuan for each year of active service." "Retirement payment standards will be adjusted in due course". ; Guizhou Provincial Department of Veterans Affairs (2024). One-time additional pension payment, important changes! : "The current standard is: Soldiers will receive 4,500 yuan for each year of active service." ; Muping District People's Government of Yantai City (2025). The reply quoted "Notice of Yantai Municipal Veterans Affairs Bureau and Yantai Municipal Finance Bureau on Adjusting the One-time Economic Subsidy Standard for Self-Employed Retired Soldiers": "A subsidy of 6,000 yuan for each year of service for retired soldiers who retire from active service in 2024". ; National People's Congress Standing Committee (2020). Veterans' Insurance Law (Articles 42, 44, 50). (published by the Ministry of National Defense); National People's Congress Standing Committee (2012). Military Personnel Insurance Law (Articles 16, 23). (National Laws and Regulations Database); Ministry of Finance, State Administration of Taxation, and Ministry of Veterans Affairs (2023). Announcement on tax policies to further support the entrepreneurship and employment of self-employed retired soldiers (No. 14, 2023). - Notes: The regulations specify that exact payment amounts will be set by relevant authorities, though an official figure of 4,500 yuan per service year was cited in a 2020 Ministry of Veterans Affairs statement that also noted future adjustments. This figure no longer aligns with current regulations, which must be followed instead. As of August 2024, Guizhou Province’s Veterans Affairs Department continues to reference the 4,500 yuan figure, though no official nationwide standard has been published. Additionally, families of conscripts receive a separate preferential allowance during service, the amount of which is determined locally with some central funding support. The tax deduction described applies only to eligible self-employed veterans and may not be fully utilized if their actual tax liability is lower. A newer regulation effective August 1, 2026, further expands benefits by recognizing professional certifications earned during service as valid nationwide. 〔36〕 **Original text (Chinese):** ### 6. 退役后的三笔账：一次性退役金、军龄算工龄、自己干每年扣减 20000 元税 - 成本：不花钱。退役时军队把你的社保关系和钱转出来。你再到安置地的社保经办机构（办社保的窗口）办接续。 - 说人话：退役之后有三笔账。第一笔是自主就业的一次性退役金，按服现役年限发，立过功的还增发。第二笔是当兵这几年不算社保空白，军龄算工龄，缴费年限跟入伍前和退役后合着算。第三笔是税：自己开店做生意的，3 年内每年最多能少交 20000 元的税。 - 收益：第一笔看《退役军人安置条例》。它写着：「对自主就业的退役军士和义务兵，根据其服现役年限发放一次性退役金」。钱由谁出：「由中央财政专项安排，具体标准由国务院退役军人工作主管部门、中央军事委员会政治工作部门会同国务院财政部门……确定，并适时调整」。增发比例分五档。获得勋章、荣誉称号增发 25%，一等战功或一级表彰 20%。二等战功、一等功或二级表彰 15%。三等战功或二等功 10%，四等战功或三等功 5%。该条例还写着：「退役军人未及时就业的，可以依法向户口所在地人力资源社会保障部门申领失业保险待遇，服现役年限视同参保缴费年限，但是以退休、供养方式安置的退役军人除外」。视同缴费年限的意思是，这几年你没交过钱，也按交过算。第二笔看《退役军人保障法》：「退役军人服现役年限计算为工龄，退役后与所在单位工作年限累计计算」。工龄就是参加工作的年数，服役这几年和退役后的年数接着往上加。该法还写着，服现役年限与入伍前、退役后的养老、医疗、失业缴费年限「依法合并计算」，「退役的军士和义务兵服现役经历视为基层工作经历」。《军人保险法》：「军人服现役年限视同职工基本医疗保险缴费年限，与入伍前和退出现役后参加职工基本医疗保险的缴费年限合并计算」。第三笔看财政部、税务总局、退役军人事务部 2023 年第 14 号公告。公告写的是自主就业退役士兵从事个体经营的情形：「在 3 年（36 个月，下同）内按每户每年 20000 元为限额依次扣减其当年实际应缴纳的增值税、城市维护建设税、教育费附加、地方教育附加和个人所得税。限额标准最高可上浮 20%」。扣减就是从当年该交的这几种税里按顺序往下减，减到限额为止，不是发给你的钱。企业招用的「定额标准为每人每年 6000 元，最高可上浮 50%」。执行期为 2023 年 1 月 1 日至 2027 年 12 月 31 日。到期未满 3 年的可继续享受至期满（全国） - 证据等级：A - 来源：国务院、中央军委 (2024). 退役军人安置条例（国务院、中央军委令第 787 号，第二十一、二十二、七十四、八十一、八十五条）. ；退役军人事务部 (2020). 关于一次性退役金的十个问题（转载《中国退役军人》2020 年第 10 期）：「基本标准。士兵服现役每满一年，发给4500元」「退役金标准适时调整」. ；贵州省退役军人事务厅 (2024). 一次性退役金增发，重要变化！：「现在执行的标准是：士兵服现役每满一年，发给4500元」. ；烟台市牟平区人民政府 (2025). 答复中引《烟台市退役军人事务局、烟台市财政局关于调整自主就业退役士兵一次性经济补助标准的通知》：「2024年退出现役的每服役一年补助6000元」. ；全国人大常委会 (2020). 退役军人保障法（第四十二、四十四、五十条）. （国防部刊登）；全国人大常委会 (2012). 军人保险法（第十六、二十三条）. （国家法律法规数据库）；财政部、税务总局、退役军人事务部 (2023). 关于进一步扶持自主就业退役士兵创业就业有关税收政策的公告（2023 年第 14 号）. - 备注：条例只写了金额由主管部门另定。能查到的官方数字是退役军人事务部官网 2020 年刊文里的「服现役每满一年，发给4500元」，同一篇也写着「适时调整」。那篇文章里的增发比例已经和现行条例对不上，要以条例为准。贵州省退役军人事务厅 2024 年 8 月刊文，在新条例之下仍写「现在执行的标准是：士兵服现役每满一年，发给4500元」。TODO（待核实：没找到正式的标准文件，只能确认到 2024 年 8 月省级部门仍这么写）。另外别把地方的「一次性经济补助」和它混在一起。那是各地自己定、自己发的另一笔钱，比如烟台 2024 年退役的每服役一年补助 6000 元。攻略上的新数字多数没有出处，有的就是把这两笔混在了一起。义务兵服役期间，家里还能另领一笔家庭优待金。兵役法只写「标准由地方人民政府制定，中央财政给予定额补助」，具体多少问批准你入伍的那个县级人民政府。税那一笔是每年最多能少交多少税。生意没做起来就用不满，所以整条的收益量级只定「中」。2026 年 8 月 1 日起施行的《退役军人就业创业促进条例》另加了一条：服役期间考到的技能人员职业资格证书，退役后全国通用。 **Evidence:** A. The regulations specify that exact payment amounts will be set by relevant authorities, though an official figure of 4,500 yuan per service year was cited in a 2020 Ministry of Veterans Affairs statement that also noted future adjustments. This figure no longer aligns with current regulations, which must be followed instead. As of August 2024, Guizhou Province’s Veterans Affairs Department continues to reference the 4,500 yuan figure, though no official nationwide standard has been published. Additionally, families of conscripts receive a separate preferential allowance during service, the amount of which is determined locally with some central funding support. The tax deduction described applies only to eligible self-employed veterans and may not be fully utilized if their actual tax liability is lower. A newer regulation effective August 1, 2026, further expands benefits by recognizing professional certifications earned during service as valid nationwide. 〔36〕 **Source summary:** After leaving the military, three main financial factors matter. First, there is a one-time separation payment for veterans who choose to work independently; the amount depends on how many years you served, with additional bonuses for those who earned commendations. Second, your military service years count toward your overall work seniority, allowing them to be combined with any pre- or post-discharge work history for social insurance purposes. Third, if you start your own business, you may qualify for tax deductions of up to 20,000 yuan per year for three years. **Low-ROI detour:** Move “Three key financial aspects after discharge: one-time separation pay, military service counting toward work seniority, and tax deductions for self-employed veterans” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “After leaving the military, three main financial factors matter. First, there is a one-time separation payment for veterans who choose to work independently; the amount depends on how many years you served, with additional bonuses for those who earned commendations. Second, your military service years count toward your overall work seniority, allowing them to be combined with any pre- or post-discharge work history for social insurance purposes. Third, if you start your own business, you may qualify for tax deductions of up to 20,000 yuan per year for three years.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国务院、中央军委 (2024). 退役军人安置条例（国务院、中央军委令第 787 号，第二十一、二十二、七十四、八十一、八十五条）.](https://www.gov.cn/gongbao/2024/issue_11526/202408/content_6969192.html); [退役军人事务部 (2020). 关于一次性退役金的十个问题（转载《中国退役军人》2020 年第 10 期）：「基本标准。士兵服现役每满一年，发给4500元」「退役金标准适时调整」.](https://www.mva.gov.cn/sy/zzxc/202011/t20201113_43153.html); [贵州省退役军人事务厅 (2024). 一次性退役金增发，重要变化！：「现在执行的标准是：士兵服现役每满一年，发给4500元」.](http://tyjrswt.guizhou.gov.cn/zfxxgk/fdzdgknr/zdlyxx_5621158/tyaz_5621161/202408/t20240809_85367194.html); [烟台市牟平区人民政府 (2025). 答复中引《烟台市退役军人事务局、烟台市财政局关于调整自主就业退役士兵一次性经济补助标准的通知》：「2024年退出现役的每服役一年补助6000元」.](https://www.muping.gov.cn/art/2025/11/10/art_105032_2960250.html); [全国人大常委会 (2020). 退役军人保障法（第四十二、四十四、五十条）.](http://www.mod.gov.cn/gfbw/fgwx/flfg/16048597.html); [全国人大常委会 (2012). 军人保险法（第十六、二十三条）.](https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf73e160645); [财政部、税务总局、退役军人事务部 (2023). 关于进一步扶持自主就业退役士兵创业就业有关税收政策的公告（2023 年第 14 号）.](https://www.gov.cn/zhengce/zhengceku/202308/content_6896456.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/31-%E5%8D%81%E5%85%AB%E5%B2%81%E4%B9%8B%E5%90%8E%E6%9C%89%E5%93%AA%E5%87%A0%E6%9D%A1%E8%B7%AF.md --- ### 31-007 — There’s more than just civil service exams to get into the government system: serving two years in grassroots programs qualifies you for a special recruitment quota of 10% each year. Original title: 想进体制内不止考公一条：基层服务项目干满两年，能报每年 10% 的定向考录计划 **Source text (English):** ### 7. There’s more than just civil service exams to get into the government system: serving two years in grassroots programs qualifies you for a special recruitment quota of 10% each year. - Cost: There’s no upfront cost. The trade‑off is spending two years working at a grassroots level in a township. During those two years you receive a government stipend rather than a market‑rate salary, and you must be prepared to endure that period. - In plain terms: Getting into the government system isn’t limited to taking civil service exams. After completing two years of satisfactory service in programs such as “Three Supports and One Assistance,” you become eligible for a special recruitment pool that accounts for roughly 10% of each year’s civil service openings. Those who take the postgraduate entrance exam within three years also get an extra 10 points added to their total score. The catch is that you’ll be paid only a government stipend during those two years. - Benefit: The fourth round of the “Three Supports and One Assistance” program states that the service term is two years. It also specifies that each province must reserve about 10% of its civil service recruitment slots for participants in this and similar grassroots programs. Additionally, local governments are required to set aside a certain number of positions in county‑ and township‑level public institutions for those who have completed the program and passed the evaluation; once hired, they are exempt from a probationary period. This means these spots are open only to former participants, not to outsiders. The same notice adds that anyone who finishes the program and meets the criteria can receive a 10‑point boost on their postgraduate exam score and be given priority admission under equal conditions. Graduates from vocational colleges who meet the requirements may also be admitted to undergraduate programs without taking further exams. Moreover, those without prior work experience who complete the program can enjoy the same rights as fresh graduates for two years in terms of civil service and corporate hiring, entrepreneurship, household registration, and further education; their service time counts as work seniority, with the start date being the day they reported to the grassroots post. Financial support from the central government is 30,000 yuan per person per year for western regions, 24,000 yuan for central regions, and 12,000 yuan for eastern regions. A joint directive from the General Offices of the CPC Central Committee and the State Council states that such individuals may enjoy the same treatment as fresh graduates for two years after completing the program, and that most senior posts in central government agencies must be filled by candidates with at least two years of grassroots experience. Another pathway is the Western China Program, jointly organized by the Central Committee of the Communist Youth League, the Ministry of Education, the Ministry of Finance, and the Ministry of Human Resources and Social Security; it recruits recent university graduates and postgraduate students to provide volunteer services in western grassroots areas for one to three years. - Evidence grade: A - Sources: Organization Department of the Central Committee of the Communist Party of China, Ministry of Human Resources and Social Security of China and ten other departments (2021). Notice on the implementation of the fourth round of the "Three Supports and One Support" plan for college graduates (Ministry of Human Resources and Social Security of China [2021] No. 32, Articles 7, 8, 9, 11, 12, and 13). ; General Office of the Central Committee of the Communist Party of China, General Office of the State Council of China (2017). Opinions on further guiding and encouraging college graduates to work at the grassroots level (Articles 5, 16, and 18). ; National College Student Volunteer Service Western Plan Project Management Office (2026). 2026-2027 College Student Volunteer Service Western Plan Recruitment Agreement. - Notes: The fourth round of the “Three Supports and One Assistance” program covers the years 2021‑2025. No fifth‑round documents or 2026 notices have been found yet, so be sure to check the latest recruitment announcements before applying. In 2025 the central government funded the recruitment of 34,430 participants. The full implementation plan for the Western China Program is not publicly available, and the relevant policy page on its official site cannot be accessed. Benefits for graduates of that program are governed by the same CPC‑State Council directive applicable to all grassroots programs. Keep in mind that you must actually serve the full two years under a government stipend; don’t focus solely on the subsequent special recruitment opportunities. **Original text (Chinese):** ### 7. 想进体制内不止考公一条：基层服务项目干满两年，能报每年 10% 的定向考录计划 - 成本：不花钱。代价是到乡镇基层服务两年。这两年拿的是财政补助，不是市场工资，难的是要耐得住这两年。 - 说人话：想进体制内，不是只有考公一条路。「三支一扶」这类基层服务项目干满两年、考核合格，就能报只面向这些人的定向考录计划。各省每年要拿出公务员考录计划的 10% 左右招这些人。三年内考研，初试总分还加 10 分。代价是这两年拿的是财政补助。 - 收益：第四轮「三支一扶」计划通知写着「服务期为两年」。它还写着：「各省（区、市）每年应拿出公务员考录计划的 10％左右，面向『三支一扶』计划等服务基层项目人员定向考录。各省（区、市）县乡基层事业单位公开招聘时，应根据本地区实际拿出一定数量或比例的岗位，对『三支一扶』服务期满考核合格的人员进行专项招聘……聘用后可以不再约定试用期」。定向考录和专项招聘的意思是，这部分名额只在干过基层服务项目的人里面考，别人报不了。同一份通知还写着：「期满考核合格的『三支一扶』人员，三年内参加全国硕士研究生招生考试的，初试总分加 10 分，同等条件下优先录取……高职（高专）毕业生期满且考核合格的，可免试入读成人高等学历教育专科起点本科」。免试入读就是不用再考试，直接去读专升本。通知还写着：「参加『三支一扶』计划前无工作经历的人员期满且考核合格的，两年内在参加机关和企事业单位考录（招聘）、自主创业、落户、升学等方面可同等享受应届毕业生相关政策。『三支一扶』人员在基层服务年限计算为工龄，其参加工作时间按其到基层报到之日起算」。中央财政补助标准为西部地区每人每年 3 万元、中部地区 2.4 万元、东部地区 1.2 万元。中办国办的意见写着：「参加基层服务项目前无工作经历的人员服务期满且考核合格后 2 年内，在参加机关事业单位考录（招聘）、各类企业吸纳就业、自主创业、落户、升学等方面可同等享受应届高校毕业生的相关政策」。该意见还写着：「省级以上机关录用公务员，除特殊职位外，按照有关规定一律从具有 2 年以上基层工作经历的人员中考录」。另一条路是西部计划。它由「共青团中央、教育部、财政部、人力资源社会保障部共同组织实施」。它招募高校应届毕业生或在读研究生，「到西部基层从事为期 1—3 年」的志愿服务（全国） - 证据等级：A - 来源：中共中央组织部、人力资源社会保障部等十部门 (2021). 关于实施第四轮高校毕业生「三支一扶」计划的通知（人社部发〔2021〕32 号，第七、八、九、十一、十二、十三条）. ；中共中央办公厅、国务院办公厅 (2017). 关于进一步引导和鼓励高校毕业生到基层工作的意见（第五、十六、十八条）. ；全国大学生志愿服务西部计划项目管理办公室 (2026). 2026—2027 年度大学生志愿服务西部计划招募协议书. - 备注：第四轮三支一扶计划管的是 2021 到 2025 年。这次没找到第五轮文件和 2026 年度通知，报名前查当年的招募公告。2025 年中央财政支持招募 34430 名。西部计划的实施方案原文在网上查不到，官网那个政策栏目打不开内容。它期满之后的优惠，按中办国办那份管所有基层服务项目的文件走。这两年拿的是财政补助，不是市场工资，这笔代价要和两年后的定向考录放在一起算。 **Evidence:** A. The fourth round of the “Three Supports and One Assistance” program covers the years 2021‑2025. No fifth‑round documents or 2026 notices have been found yet, so be sure to check the latest recruitment announcements before applying. In 2025 the central government funded the recruitment of 34,430 participants. The full implementation plan for the Western China Program is not publicly available, and the relevant policy page on its official site cannot be accessed. Benefits for graduates of that program are governed by the same CPC‑State Council directive applicable to all grassroots programs. Keep in mind that you must actually serve the full two years under a government stipend; don’t focus solely on the subsequent special recruitment opportunities. **Source summary:** Getting into the government system isn’t limited to taking civil service exams. After completing two years of satisfactory service in programs such as “Three Supports and One Assistance,” you become eligible for a special recruitment pool that accounts for roughly 10% of each year’s civil service openings. Those who take the postgraduate entrance exam within three years also get an extra 10 points added to their total score. The catch is that you’ll be paid only a government stipend during those two years. **Low-ROI detour:** Move “There’s more than just civil service exams to get into the government system: serving two years in grassroots programs qualifies you for a special recruitment quota of 10% each year.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Getting into the government system isn’t limited to taking civil service exams. After completing two years of satisfactory service in programs such as “Three Supports and One Assistance,” you become eligible for a special recruitment pool that accounts for roughly 10% of each year’s civil service openings. Those who take the postgraduate entrance exam within three years also get an extra 10 points added to their total score. The catch is that you’ll be paid only a government stipend during those two years.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [中共中央组织部、人力资源社会保障部等十部门 (2021). 关于实施第四轮高校毕业生「三支一扶」计划的通知（人社部发〔2021〕32 号，第七、八、九、十一、十二、十三条）.](https://www.gov.cn/zhengce/zhengceku/2021-06/04/content_5615404.htm); [中共中央办公厅、国务院办公厅 (2017). 关于进一步引导和鼓励高校毕业生到基层工作的意见（第五、十六、十八条）.](http://www.gov.cn/gongbao/content/2017/content_5171278.htm); [全国大学生志愿服务西部计划项目管理办公室 (2026). 2026—2027 年度大学生志愿服务西部计划招募协议书.](http://xibu.youth.cn/tzgg/202604/t20260423_16623558.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/31-%E5%8D%81%E5%85%AB%E5%B2%81%E4%B9%8B%E5%90%8E%E6%9C%89%E5%93%AA%E5%87%A0%E6%9D%A1%E8%B7%AF.md --- ### 31-008 — Teachers in the Special Post Program who complete three years of service, pass evaluations, and wish to stay should be promptly added to the official teaching staff Original title: 特岗教师三年服务期满、考核合格又愿意留下的，应当及时入编 **Source text (English):** ### 8. Teachers in the Special Post Program who complete three years of service, pass evaluations, and wish to stay should be promptly added to the official teaching staff - Cost: There is no monetary cost. The price to pay is three years of teaching in rural compulsory education schools; applicants must also obtain a teaching certificate beforehand. The real challenge lies in staying committed throughout those three years. - In plain terms: The Special Post Program is one of the few pathways explicitly stating that eligible participants can be added to the official teaching roster after completing their service term. Requirements include a bachelor’s degree or higher, preferably in a teacher-training field, age not exceeding 30, and possession of the required teaching certificate. During those three years, compensation matches that of regular teachers employed by local public schools. Once the term ends, those who meet evaluation standards and wish to remain are supposed to be promptly added to the official staff list. - Benefit: The 2024 notice regarding the Special Post Program outlines hiring criteria: applicants must hold a bachelor’s degree or higher, preferably from a teacher-training background; for elementary schools, graduates from teacher-training colleges may also qualify. Age limit remains 30. A valid teaching certificate is mandatory. The notice further states that volunteers who participated in the “Western China Volunteer Program” or have prior teaching experience, as well as teacher-training graduates with at least six months of teaching internships, receive preferential treatment under equal conditions. Eligible veterans may also be considered for teaching roles in primary and secondary schools, with age limits adjusted based on their years of service. Compensation and official employment terms are defined accordingly: starting January 1, 2024, central government subsidies for Special Post teachers rose from 35,200 yuan per year in central regions to 38,800 yuan, and from 38,200 yuan in western regions to 41,800 yuan. These teachers are entitled to identical pay, professional title evaluations, awards, and annual assessments as regular teachers employed by local public schools. Upon successful completion of three years of service and passing evaluations, they must be promptly added to the official staff list, with all personnel and salary records transferred accordingly; their years of service and teaching experience are counted continuously, and no probationary period applies nationwide. - Evidence grade: A - Sources: General Office of Ministry of Education of China, General Office of the Ministry of Finance (2024). Notice on the implementation of the plan for special posts for school teachers in rural compulsory education in 2024 (Teacher Office [2024] No. 1). - Notes: The benefit level is classified as “high” because securing official employment after completing the program represents a long-term career gain far exceeding any monetary value. The most recent publicly available document is the 2024 notice; policies for 2025 and 2026 have not yet been published. Exact postings, subsidy amounts, and age limits are determined by each province’s implementation plan within the central framework. Obtaining a teaching certificate beforehand is mandatory; it serves as a prerequisite for entry, not something that can be obtained after employment begins. **Original text (Chinese):** ### 8. 特岗教师三年服务期满、考核合格又愿意留下的，应当及时入编 - 成本：不花钱。代价是三年在农村义务教育学校任教，进门前还得先考出教师资格证。难的是这三年要待得住。 - 说人话：特岗计划是少数几条写明「期满入编」的路。条件是本科及以上学历、以师范类专业为主，年龄不超过 30 周岁，还要有相应的教师资格证。服务期三年，这三年的工资待遇跟当地公办学校的在编教师一样。三年期满考核合格、又愿意留下的，文件要求及时入编。 - 收益：2024 年特岗计划通知写的招聘条件是：「要求本科及以上学历，以师范类专业为主，小学阶段可适当招聘师范高等专科学校毕业生」。「年龄不超过 30 周岁」。还须具有相应的教师资格证书。通知另写着：「参加过『大学生志愿服务西部计划』、有从教经历的志愿者和参加过半年以上实习支教的师范院校毕业生同等条件下优先录取」。「支持鼓励符合条件的退役军人到中小学任教，可综合考虑服役年限等因素对退役军人相应放宽年龄限制」。待遇和入编看这几句。「从 2024 年 1 月 1 日起，提高特岗教师工资性补助标准，中央财政……中部地区由年人均 3.52 万元提高到 3.88 万元，西部地区由 3.82 万元提高到 4.18 万元」。「同等条件下在薪酬待遇、职称评聘、评先评优、年度考核等方面享受与当地公办学校在编教师同等待遇」。「保证三年服务期满、考核合格且愿意留任的特岗教师及时入编并落实工作岗位，做好相关人事、工资关系等接转工作，连续计算工龄、教龄，不再实行试用期」（全国） - 证据等级：A - 来源：教育部办公厅、财政部办公厅 (2024). 关于做好 2024 年农村义务教育阶段学校教师特设岗位计划实施工作的通知（教师厅〔2024〕1 号）. - 备注：收益量级定「大」，是因为期满入编等于拿到一份长期的在编工作，值的钱远过万元。能查到的最新一份是 2024 年度通知，2025、2026 年度的没进政策库。具体岗位、补助标准和年龄，以当年通知和本省的实施方案为准。中央定大框架，细则由省里定。教师资格证要先考出来，不能入职以后再补。 **Evidence:** A. The benefit level is classified as “high” because securing official employment after completing the program represents a long-term career gain far exceeding any monetary value. The most recent publicly available document is the 2024 notice; policies for 2025 and 2026 have not yet been published. Exact postings, subsidy amounts, and age limits are determined by each province’s implementation plan within the central framework. Obtaining a teaching certificate beforehand is mandatory; it serves as a prerequisite for entry, not something that can be obtained after employment begins. **Source summary:** The Special Post Program is one of the few pathways explicitly stating that eligible participants can be added to the official teaching roster after completing their service term. Requirements include a bachelor’s degree or higher, preferably in a teacher-training field, age not exceeding 30, and possession of the required teaching certificate. During those three years, compensation matches that of regular teachers employed by local public schools. Once the term ends, those who meet evaluation standards and wish to remain are supposed to be promptly added to the official staff list. **Low-ROI detour:** Move “Teachers in the Special Post Program who complete three years of service, pass evaluations, and wish to stay should be promptly added to the official teaching staff” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The Special Post Program is one of the few pathways explicitly stating that eligible participants can be added to the official teaching roster after completing their service term. Requirements include a bachelor’s degree or higher, preferably in a teacher-training field, age not exceeding 30, and possession of the required teaching certificate. During those three years, compensation matches that of regular teachers employed by local public schools. Once the term ends, those who meet evaluation standards and wish to remain are supposed to be promptly added to the official staff list.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [教育部办公厅、财政部办公厅 (2024). 关于做好 2024 年农村义务教育阶段学校教师特设岗位计划实施工作的通知（教师厅〔2024〕1 号）.](https://www.gov.cn/zhengce/zhengceku/202405/content_6950803.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/31-%E5%8D%81%E5%85%AB%E5%B2%81%E4%B9%8B%E5%90%8E%E6%9C%89%E5%93%AA%E5%87%A0%E6%9D%A1%E8%B7%AF.md --- ### 31-009 — Firefighters and civilian personnel in the military represent two additional pathways for public recruitment, with lower entry requirements than civil service exams. Original title: 消防员和军队文职是另外两个公开招录的口子，门槛比考公低 **Source text (English):** ### 9. Firefighters and civilian personnel in the military represent two additional pathways for public recruitment, with lower entry requirements than civil service exams. - Cost: There is no monetary cost. The process from application to hiring involves medical exams, political background checks, physical fitness tests, psychological evaluations, and interviews, taking several months in total. The difficulty lies in the successive screening stages that eliminate candidates one by one. - In plain terms: Neither pathway imposes the “minimum associate degree or higher” requirement. Firefighter recruitment targets individuals aged 18–22 with at least a high school education; those with an associate degree or higher, as well as veterans, may apply up to age 24. Military civilian positions require applicants to be at least 18 years old, with entry-level roles allowing candidates up to 35 years of age. The common barrier is the rigorous political background checks and medical evaluations. - Benefit: For firefighters, refer to the *Measures for Recruiting Firefighters into the National Comprehensive Fire and Rescue Force*. Article 5 stipulates that applicants must be aged 18–22 and hold at least a high school diploma. Article 6 further allows candidates with an associate degree or higher, veterans, or experienced firefighters to apply up to age 24; exceptionally talented specialists may be admitted up to age 28 with approval from the Ministry of Emergency Management. Article 7 specifies that recruitment occurs primarily among local residents, though candidates from other provinces may also be considered. Article 9 outlines the full procedure: publicity, registration, eligibility checks, medical exams, political screening, physical and psychological tests, interviews, public announcements, and final hiring. Regarding military civilian roles, the *Regulations on Civilian Personnel in the Chinese People’s Liberation Army* states in Article 18 that recruitment combines open examinations, direct hiring, and targeted recruitment efforts. Article 9 lists basic criteria: applicants must be at least 18 years old, meet political standards, and possess required education, expertise, and competence. Article 19 sets the maximum age limit at 35 for entry-level positions. Additionally, Article 20 emphasizes giving priority to veterans in civilian roles nationwide. - Evidence grade: A - Sources: Ministry of Human Resources and Social Security of China, Ministry of Emergency Management of China (2021). Recruitment Methods for Firefighters in the National Comprehensive Fire Rescue Team (Ministry of Human Resources and Social Security of China [2021] No. 58, Articles 5, 6, 7, and 9). ; State Council of China, Central Military Commission (2022). Regulations on Civilian Personnel of the Chinese People's Liberation Army (Second Revision, State Council of China, Central Military Commission Order No. 757, effective January 1, 2023; 9th, 18th, 19th, Article 20). (National Laws and Regulations Database) - Notes: Effective August 1, 2026, the *Regulations on Promoting Employment and Entrepreneurship for Veterans* introduces two key provisions: first, a designated quota for recruiting veterans into firefighter roles; second, preferential treatment for veterans when hiring police auxiliary personnel. These pathways’ exact annual quotas, specific roles, and eligibility criteria are defined in yearly announcements; this guide outlines only the unchanging baseline requirements. Firefighter roles constitute a disciplined service rather than ordinary employment, so prospective candidates must carefully weigh associated occupational risks beforehand. **Original text (Chinese):** ### 9. 消防员和军队文职是另外两个公开招录的口子，门槛比考公低 - 成本：不花钱。从报名到录用要走体检、政治考核、体能测试、心理测试和面试，前后几个月。难在这几关一关一关刷人。 - 说人话：这两条路都不卡「大专以上」这道门槛。消防员招 18 到 22 周岁、高中以上文化程度的人，大专以上学历的人和退役士兵可以放宽到 24 周岁。军队文职只要求年满 18 周岁，入门层级的岗位首次招录最高 35 周岁。共同的代价是政治考核和体检刷人。 - 收益：消防员看《国家综合性消防救援队伍消防员招录办法》。第五条基本条件含「年龄为 18 周岁以上、22 周岁以下」「具有高中以上文化程度」。第六条「大学专科以上学历人员、解放军和武警部队退役士兵、具有 2 年以上灭火救援实战经验的政府专职消防队员和政府专职林业扑火队员，年龄可以放宽至 24 周岁；对消防救援工作急需的特殊专业人才，经应急管理部批准年龄可以进一步放宽，原则上不超过 28 周岁」。第七条「消防员面向社会公开招录，主要从本省级行政区域常住人口中招录，根据需要也可以面向其他省份招录」。第九条写的招录程序是「宣传动员、组织报名、资格审查、体格检查、政治考核、体能测试和岗位适应性测试、心理测试和面试、公示、录用」。军队文职看《中国人民解放军文职人员条例》第十八条「军队实行公开招考、直接引进、专项招录相结合的文职人员招录聘用制度」。这是三条线：公开考试招人，直接引进现成的人才，面向特定人群专门招。该条例第九条基本条件含「年满 18 周岁」「符合军队招录聘用文职人员的政治条件」「符合岗位要求的文化程度、专业水平和工作能力」。第十九条写明，较低职级岗位首次招录聘用最高年龄 35 周岁。该条例还写明「文职人员岗位应当优先招录聘用符合条件的退役军人」（全国） - 证据等级：A - 来源：人力资源社会保障部、应急管理部 (2021). 国家综合性消防救援队伍消防员招录办法（人社部发〔2021〕58 号，第五、六、七、九条）. ；国务院、中央军委 (2022). 中国人民解放军文职人员条例（第二次修订，国务院、中央军委令第 757 号，2023 年 1 月 1 日施行；第九、十八、十九、二十条）. （国家法律法规数据库） - 备注：2026 年 8 月 1 日起施行的《退役军人就业创业促进条例》另写明了两件事。一是消防员招录要拿出一定比例，专门招退役军士和义务兵。二是招警务辅助人员（辅警）的时候，同等条件下优先招退役军人。这两条路每年的名额、岗位和具体条件都以当年公告为准，本书只写办法里固定不变的门槛。消防员是纪律部队的岗位，进去之前把职业风险想清楚。 **Evidence:** A. Effective August 1, 2026, the *Regulations on Promoting Employment and Entrepreneurship for Veterans* introduces two key provisions: first, a designated quota for recruiting veterans into firefighter roles; second, preferential treatment for veterans when hiring police auxiliary personnel. These pathways’ exact annual quotas, specific roles, and eligibility criteria are defined in yearly announcements; this guide outlines only the unchanging baseline requirements. Firefighter roles constitute a disciplined service rather than ordinary employment, so prospective candidates must carefully weigh associated occupational risks beforehand. **Source summary:** Neither pathway imposes the “minimum associate degree or higher” requirement. Firefighter recruitment targets individuals aged 18–22 with at least a high school education; those with an associate degree or higher, as well as veterans, may apply up to age 24. Military civilian positions require applicants to be at least 18 years old, with entry-level roles allowing candidates up to 35 years of age. The common barrier is the rigorous political background checks and medical evaluations. **Low-ROI detour:** Move “Firefighters and civilian personnel in the military represent two additional pathways for public recruitment, with lower entry requirements than civil service exams.” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Neither pathway imposes the “minimum associate degree or higher” requirement. Firefighter recruitment targets individuals aged 18–22 with at least a high school education; those with an associate degree or higher, as well as veterans, may apply up to age 24. Military civilian positions require applicants to be at least 18 years old, with entry-level roles allowing candidates up to 35 years of age. The common barrier is the rigorous political background checks and medical evaluations.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [人力资源社会保障部、应急管理部 (2021). 国家综合性消防救援队伍消防员招录办法（人社部发〔2021〕58 号，第五、六、七、九条）.](https://www.gov.cn/zhengce/zhengceku/2021-08/27/content_5633684.htm); 国务院、中央军委 (2022). 中国人民解放军文职人员条例（第二次修订，国务院、中央军委令第 757 号，2023 年 1 月 1 日施行; [第九、十八、十九、二十条）.](https://flk.npc.gov.cn/detail?id=ff808181857bca5e01859ee5a6c06d62) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/31-%E5%8D%81%E5%85%AB%E5%B2%81%E4%B9%8B%E5%90%8E%E6%9C%89%E5%93%AA%E5%87%A0%E6%9D%A1%E8%B7%AF.md --- ### 31-010 — Education is not a one-time deal: self-study exams have no age or prior education limits; both adult college entrance exams and open universities offer pathways to further education. Original title: 学历不是一锤子买卖：自考不限年龄和已受教育程度，成人高考和开放大学都能补 **Source text (English):** ### 10. Education is not a one-time deal: self-study exams have no age or prior education limits; both adult college entrance exams and open universities offer pathways to further education. - Cost: Registration and textbook fees amount to only a few hundred yuan per year. The trade-off is the need for long-term self-study or part-time classes; for those pursuing a bachelor’s degree while still working, the minimum study period is two and a half years, which requires consistent dedication over time. - In plain terms: If you missed out on higher education at age 18, there are three legitimate options available: self-study exams, adult college entrance exams, and open universities. Self-study exams impose no age restrictions or limits on prior educational attainment, though full-time students are ineligible to apply. Adult college entrance exams require applicants to hold a high school diploma or equivalent. All three routes take time, but none depend on how well you performed academically at age 18. - Benefit: The Regulations on Self-Study Examinations for Higher Education explicitly state in Article 3: “All citizens of the People’s Republic of China, regardless of gender, age, ethnicity, race, or prior educational background, may participate in self-study examinations for higher education in accordance with these regulations.” Article 20 adds that full-time students at all levels of education are barred from taking these exams. Article 25 outlines three requirements for earning a diploma: successfully completing all required courses, finishing a graduation thesis or practical assignment, and meeting criteria for moral conduct. Once these conditions are met, a diploma is granted. It further notes that “diplomas awarded for associate or bachelor’s degrees are recognized by the state.” Article 32 guarantees that non-working graduates receive the same salary treatment as peers from regular higher education institutions. Article 21 of the Higher Education Law also affirms that self-study examinations are a state-recognized pathway to higher education, with successful candidates receiving corresponding academic credentials. The 2025 National Enrollment Rules for Adult Higher Education state that eligible applicants must be “working professionals and other members of society who are not currently enrolled in any nationally recognized high or secondary schools.” Those applying for undergraduate or associate programs must hold a high school diploma or equivalent, while applicants for bachelor’s degrees must already hold an associate diploma, bachelor’s certificate, or higher. Full-time study requires a minimum of four years for undergraduates and two years for associate or bachelor’s degree candidates; part-time study demands five years for undergraduates and two and a half years for the other two pathways. Full-time study means leaving one’s job to attend classes full-time, while part-time study allows individuals to continue working while pursuing their degree. The Ministry of Education’s guidelines on open universities specify that registration is open to all; upon completing required coursework and earning sufficient credits, students receive course certificates, and those meeting all academic and conduct criteria earn academic or non-academic credentials, with degrees awarded where applicable (nationwide). - Evidence grade: A - Sources: State Council of China (1988, revised in 2014). Interim Regulations on Higher Education Self-study Examinations (Articles 3, 20, 25, and 32). (National Laws and Regulations Database); National People's Congress Standing Committee (2018). Higher Education Law (Article 21). (National Laws and Regulations Database); Ministry of Education of China (2025). Notice on the National Adult College Enrollment Work in 2025 (Teaching Department [2025] 6 No.) and the attachment "2025 National Adult College Enrollment Measures". ; Ministry of Education of China (2016). Opinions on Running Open Universities (Jiaozhengcheng [2016] No. 2). ; Ministry of Education of China (2007). Notice on further improving the management of various types of enrollment in colleges and universities (Jiaofa [2007] No. 13): "The enrollment plan for general junior college to bachelor's degree shall be arranged according to a proportion of no more than 5% of the general vocational (junior college) graduates of that year." ; China Government Network (2020). This year, 189,000 master’s students will be enrolled, and 322,000 will be promoted from junior college to bachelor’s degree—employment support for graduates, Ministry of Education of China Deputy Minister Weng Tiehui: "Expand the scale of junior college to bachelor's degree in general colleges and universities, and strive to increase the number of 322,000 people year-on-year". ; Fujian Provincial Education Examination Agency (2026). When forwarding, it is quoted as "Ministry of Education of China's Higher Education Student Affairs Department's "Notice on the Enrollment of the 2026 Junior College to Bachelor's Degree Examination in General Colleges and Universities" (Teaching Secretary Letter [2025] No. 53) ". - Notes: There is also a separate pathway called “regular bachelor’s degree programs for associate graduates,” governed by a 2007 Ministry of Education notice that originally capped enrollment at 5% of that year’s associate graduates. Starting in 2020, this cap was lifted, with enrollment rising by 322,000 students that year. Annual enrollment details are set by internal ministry directives, such as Document No. 53 (2025) issued by the Department of Higher Education; these documents are not publicly released, only referenced in provincial-level notices. Eligibility is determined by each province, typically limited to local associate graduates, so it is not detailed here. As of autumn 2025, higher education for adults is no longer referred to as “correspondence” or “part-time” study, with “part-time” now the official term. This form of education is distinct from skill-based training, which is covered in Section 23. Be cautious of any “quick certification” schemes or unaccredited credentials advertised as equivalent to official diplomas; these are also addressed in Section 23, Item 8. **Original text (Chinese):** ### 10. 学历不是一锤子买卖：自考不限年龄和已受教育程度，成人高考和开放大学都能补 - 成本：报名费和教材费每年几百元。代价是长期自学，或者业余去上课，非脱产（边工作边读）的专升本最短要读两年半，难在要长期坚持。 - 说人话：十八岁那年没读成书，后面还有三条正规通道：自考、成人高考、开放大学。自考不限年龄，也不看你原来读到哪一级，但全日制在校生不能报。成人高考要先有高中或者专科的毕业证。三条路都慢，但都不看你十八岁那年考成什么样。 - 收益：自考看《高等教育自学考试暂行条例》。第三条：「中华人民共和国公民，不受性别、年龄、民族、种族和已受教育程度的限制，均可依照本条例的规定参加高等教育自学考试」。第二十条：「各级各类全日制学校的在校生不得报考」。第二十五条写了拿毕业证的三个条件：考完全部课程并合格、完成毕业论文或实践任务、思想品德鉴定合格。都做到了就可取得毕业证书。这一条还写着「获得专科（基础科）或本科毕业证书者，国家承认其学历」。第三十二条写毕业证书获得者的工资待遇：「非在职人员录用后，与普通高等学校同类毕业生相同」。《高等教育法》第二十一条「国家实行高等教育自学考试制度，经考试合格的，发给相应的学历证书或者其他学业证书」。成人高考看《2025 年全国成人高校招生办法》。报名对象是「国家承认学历的各类高、中等学校在校生以外的从业人员和社会其他人员」。「报考高起本或高起专的考生应高级中等教育学校毕业或者具有同等学力。报考专升本的考生必须是已取得……专科毕业证书、本科结业证书或以上证书的人员」。「脱产最短学习时间为：高起本四年、高起专和专升本两年，非脱产最短学习时间为：高起本五年、高起专和专升本两年半」。脱产就是离开工作全天在校读，非脱产就是不离开工作、边干边读。开放大学看《教育部关于办好开放大学的意见》。它写着：「开放大学实行注册入学，学生修完课程并获得相应学分，即可获得课程证书，修满规定的学分并达到相关要求，即可获得相应的学历与非学历证书，符合学位授予条件的应授予相应学位」（全国） - 证据等级：A - 来源：国务院 (1988, 2014 修订). 高等教育自学考试暂行条例（第三、二十、二十五、三十二条）. （国家法律法规数据库）；全国人大常委会 (2018). 高等教育法（第二十一条）. （国家法律法规数据库）；教育部办公厅 (2025). 关于做好 2025 年全国成人高校招生工作的通知（教学厅〔2025〕6 号）及附件《2025 年全国成人高校招生办法》. ；教育部 (2016). 关于办好开放大学的意见（教职成〔2016〕2 号）. ；教育部 (2007). 关于进一步做好高等学校各类招生管理工作的通知（教发〔2007〕13 号）：「普通专升本招生计划按不超过当年应届普通高职（专科）毕业生5%的比例安排」. ；中国政府网 (2020). 今年扩招硕士18.9万，专升本32.2万——毕业生就业帮扶发力，教育部副部长翁铁慧：「扩大普通高校专升本的规模，同比争取增加32.2万人」. ；福建省教育考试院 (2026). 转发时引「教育部高校学生司《关于做好2026年普通高等学校专升本考试招生工作的通知》（教学司函〔2025〕53号）」. - 备注：还有一种给应届全日制大专毕业生读的普通专升本。全国层面公开的文件是教育部 2007 年的通知，写的是专升本计划不超过当年应届专科毕业生的 5%。2020 年起教育部扩大了专升本规模，当年同比增加 32.2 万人，5% 这条线实际已经不按它执行。每年的具体安排是教育部高校学生司发的函，比如 2026 年是教学司函〔2025〕53 号。这份函不对外公布，只能从各省转发的文件里看到文号。招生对象由各省自己定，基本只收本省当届全日制专科毕业生，所以正文不写它的条件。2025 年秋季起，高等学历继续教育不再叫「函授」「业余」，统一叫「非脱产」。高等学历继续教育就是成人后来补学历的那一类，还在用旧名称的宣传要留神。补学历和「学什么技能划算」是两件事，后者见第 23 节。花钱买的「快速拿证」和山寨证书见第 23 节第 8 条。 **Evidence:** A. There is also a separate pathway called “regular bachelor’s degree programs for associate graduates,” governed by a 2007 Ministry of Education notice that originally capped enrollment at 5% of that year’s associate graduates. Starting in 2020, this cap was lifted, with enrollment rising by 322,000 students that year. Annual enrollment details are set by internal ministry directives, such as Document No. 53 (2025) issued by the Department of Higher Education; these documents are not publicly released, only referenced in provincial-level notices. Eligibility is determined by each province, typically limited to local associate graduates, so it is not detailed here. As of autumn 2025, higher education for adults is no longer referred to as “correspondence” or “part-time” study, with “part-time” now the official term. This form of education is distinct from skill-based training, which is covered in Section 23. Be cautious of any “quick certification” schemes or unaccredited credentials advertised as equivalent to official diplomas; these are also addressed in Section 23, Item 8. **Source summary:** If you missed out on higher education at age 18, there are three legitimate options available: self-study exams, adult college entrance exams, and open universities. Self-study exams impose no age restrictions or limits on prior educational attainment, though full-time students are ineligible to apply. Adult college entrance exams require applicants to hold a high school diploma or equivalent. All three routes take time, but none depend on how well you performed academically at age 18. **Low-ROI detour:** Move “Education is not a one-time deal: self-study exams have no age or prior education limits; both adult college entrance exams and open universities offer pathways to further education.” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If you missed out on higher education at age 18, there are three legitimate options available: self-study exams, adult college entrance exams, and open universities. Self-study exams impose no age restrictions or limits on prior educational attainment, though full-time students are ineligible to apply. Adult college entrance exams require applicants to hold a high school diploma or equivalent. All three routes take time, but none depend on how well you performed academically at age 18.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 23-008; chapter:23 **Source links:** [国务院 (1988, 2014 修订). 高等教育自学考试暂行条例（第三、二十、二十五、三十二条）.](https://flk.npc.gov.cn/detail?id=ff8080816f3cbb3c016f415d64e5236d); [全国人大常委会 (2018). 高等教育法（第二十一条）.](https://flk.npc.gov.cn/detail?id=ff8080816f135f46016f20df64ec16c5); [教育部办公厅 (2025). 关于做好 2025 年全国成人高校招生工作的通知（教学厅〔2025〕6 号）及附件《2025 年全国成人高校招生办法》.](https://www.gov.cn/zhengce/zhengceku/202509/content_7040877.htm); [教育部 (2016). 关于办好开放大学的意见（教职成〔2016〕2 号）.](http://www.gov.cn/gongbao/content/2016/content_5067956.htm); [教育部 (2007). 关于进一步做好高等学校各类招生管理工作的通知（教发〔2007〕13 号）：「普通专升本招生计划按不超过当年应届普通高职（专科）毕业生5%的比例安排」.](http://www.moe.gov.cn/s78/A03/s7050/201006/t20100607_88782.html); [中国政府网 (2020). 今年扩招硕士18.9万，专升本32.2万——毕业生就业帮扶发力，教育部副部长翁铁慧：「扩大普通高校专升本的规模，同比争取增加32.2万人」.](http://www.gov.cn/zhengce/2020-02/29/content_5484774.htm); [福建省教育考试院 (2026). 转发时引「教育部高校学生司《关于做好2026年普通高等学校专升本考试招生工作的通知》（教学司函〔2025〕53号）」.](https://www.eeafj.cn/gkzsb/20260310/14437.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/31-%E5%8D%81%E5%85%AB%E5%B2%81%E4%B9%8B%E5%90%8E%E6%9C%89%E5%93%AA%E5%87%A0%E6%9D%A1%E8%B7%AF.md --- ### 31-011 — Not joining a company means you must arrange your own social insurance: you’ll need to enroll in pension and medical plans at your place of work, as household registration restrictions have now been lifted. Original title: 不进单位就是灵活就业：养老和医疗要自己在就业地参保，户籍限制已经放开 **Source text (English):** ### 11. Not joining a company means you must arrange your own social insurance: you’ll need to enroll in pension and medical plans at your place of work, as household registration restrictions have now been lifted. - Cost: You must pay the full amount for both pension and medical insurance yourself, calculated based on the local contribution base — often over a thousand yuan per month. The contribution base is simply the benchmark figure used to determine premiums. This is the most easily overlooked recurring expense on this path, and the difficulty lies in making those payments on time every month. - In plain terms: Not being employed by a company doesn’t mean you’re exempt from social insurance; it simply means no employer covers half of the cost. Official documents require all regions to lift household registration barriers so flexible workers can enroll in insurance at their place of work, with major metropolises gradually implementing this change. So don’t mistake “freedom” for “no need to worry about social insurance.” If you fail to pay on schedule, both your pension benefits and medical reimbursement rates will be calculated according to rules for interrupted coverage. - Benefit: These provisions stem from the “Guiding Opinions on Protecting the Labor Rights and Interests of Workers in New Forms of Employment.” It states: “All regions must lift household registration restrictions so flexible workers can enroll in basic pension and medical insurance at their place of work; for exceptionally large cities where full implementation isn’t immediately feasible, local authorities should create conditions for gradual rollout. Employers must be urged to enroll workers in social insurance per the law. Workers who don’t qualify for standard employee pension or medical plans should be guided to enroll in urban/rural resident programs to ensure full coverage. For those operating independently via platforms, rights and obligations are governed by civil law.” (National policy, effective 2021) - Evidence grade: A - Sources: Ministry of Human Resources and Social Security of China and eight other ministries (2021). Guidance on safeguarding the labor security rights and interests of workers in new employment forms (Ministry of Human Resources and Social Security of China [2021] No. 56, Article 2, Article 8). ; General Office of State Council of China (2020). Opinions on supporting multiple channels for flexible employment (Guobanfa [2020] No. 27). - Notes: The wording “lift restrictions” leaves room for exceptions in very large cities — it doesn’t mean household registration rules are completely abolished nationwide. Exact implementation details depend on the specific city where you intend to enroll. The benefit is rated “high” because interrupted coverage directly impacts long-term pension and medical benefits, which far outweigh the monthly costs. Yet those costs are real too: full self-payment often exceeds a thousand yuan per month. For information on how to restore interrupted coverage and accumulate years of service, see Section 7, Article 18 (“Interrupted Social Insurance Payments”). Additionally, selling agricultural or daily goods at government-designated locations/times, or offering services that legally require no license, doesn’t necessitate a business license per State Council Document No. 27 (2020). **Original text (Chinese):** ### 11. 不进单位就是灵活就业：养老和医疗要自己在就业地参保，户籍限制已经放开 - 成本：养老和医疗要你全额自己缴，按当地的缴费基数算，每月上千元。缴费基数就是一个用来算保费的基准数。这是灵活就业最容易被漏算的固定支出，难在每个月都得按时交。 - 说人话：不进单位，不等于没有社保这回事，只是没人替你交那一半。文件要求各地放开灵活就业人员在就业地参保的户籍限制，个别超大城市可以逐步放开。所以别把「自由」理解成不用管社保。断着不交，退休金和医保报销都要按断缴的规则算。 - 收益：参保看《关于维护新就业形态劳动者劳动保障权益的指导意见》。它写着：「各地要放开灵活就业人员在就业地参加基本养老、基本医疗保险的户籍限制，个别超大型城市难以一步实现的，要结合本地实际，积极创造条件逐步放开。组织未参加职工基本养老、职工基本医疗保险的灵活就业人员，按规定参加城乡居民基本养老、城乡居民基本医疗保险，做到应保尽保。督促企业依法参加社会保险。企业要引导和支持不完全符合确立劳动关系情形的新就业形态劳动者根据自身情况参加相应的社会保险」。同一份文件把用工分成三类：「符合确立劳动关系情形的，企业应当依法与劳动者订立劳动合同。不完全符合确立劳动关系情形但企业对劳动者进行劳动管理……指导企业与劳动者订立书面协议……个人依托平台自主开展经营活动、从事自由职业等，按照民事法律调整双方的权利义务」（全国，2021 年起） - 证据等级：A - 来源：人力资源社会保障部等八部门 (2021). 关于维护新就业形态劳动者劳动保障权益的指导意见（人社部发〔2021〕56 号，第二、八条）. ；国务院办公厅 (2020). 关于支持多渠道灵活就业的意见（国办发〔2020〕27 号）. - 备注：原文写的是「放开」户籍限制，还给超大城市留了口子，不是「全国已经取消」。到底放开到什么程度，问你要参保的那个城市。收益量级定「大」，是因为断缴丢的是养老和医疗待遇本身，值的钱远过万元。但成本也实打实，全额自缴每月上千元。社保断缴之后怎么补、年限怎么累计，见第 7 节第 18 条（社保断缴）。换城市以后养老和医保关系怎么转过去，见第 19 节第 19 条（养老和医保关系转到新参保地）。自己交职工养老按哪一档交、要领多少年才回本，见第 5 节第 46 条（自己交职工养老保险）。另外，在政府指定的地点和时间卖农副产品、日用品，或者用自己的手艺做依法不需要许可的便民活儿，不用办营业执照。这一条写在国办发〔2020〕27 号里。 **Evidence:** A. The wording “lift restrictions” leaves room for exceptions in very large cities — it doesn’t mean household registration rules are completely abolished nationwide. Exact implementation details depend on the specific city where you intend to enroll. The benefit is rated “high” because interrupted coverage directly impacts long-term pension and medical benefits, which far outweigh the monthly costs. Yet those costs are real too: full self-payment often exceeds a thousand yuan per month. For information on how to restore interrupted coverage and accumulate years of service, see Section 7, Article 18 (“Interrupted Social Insurance Payments”). Additionally, selling agricultural or daily goods at government-designated locations/times, or offering services that legally require no license, doesn’t necessitate a business license per State Council Document No. 27 (2020). **Source summary:** Not being employed by a company doesn’t mean you’re exempt from social insurance; it simply means no employer covers half of the cost. Official documents require all regions to lift household registration barriers so flexible workers can enroll in insurance at their place of work, with major metropolises gradually implementing this change. So don’t mistake “freedom” for “no need to worry about social insurance.” If you fail to pay on schedule, both your pension benefits and medical reimbursement rates will be calculated according to rules for interrupted coverage. **Low-ROI detour:** Move “Not joining a company means you must arrange your own social insurance: you’ll need to enroll in pension and medical plans at your place of work, as household registration restrictions have now been lifted.” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Not being employed by a company doesn’t mean you’re exempt from social insurance; it simply means no employer covers half of the cost. Official documents require all regions to lift household registration barriers so flexible workers can enroll in insurance at their place of work, with major metropolises gradually implementing this change. So don’t mistake “freedom” for “no need to worry about social insurance.” If you fail to pay on schedule, both your pension benefits and medical reimbursement rates will be calculated according to rules for interrupted coverage.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 05-046; 07-018; 19-019 **Source links:** [人力资源社会保障部等八部门 (2021). 关于维护新就业形态劳动者劳动保障权益的指导意见（人社部发〔2021〕56 号，第二、八条）.](https://www.gov.cn/zhengce/zhengceku/2021-07/23/content_5626761.htm); [国务院办公厅 (2020). 关于支持多渠道灵活就业的意见（国办发〔2020〕27 号）.](https://www.gov.cn/zhengce/zhengceku/2020-07/31/content_5531613.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/31-%E5%8D%81%E5%85%AB%E5%B2%81%E4%B9%8B%E5%90%8E%E6%9C%89%E5%93%AA%E5%87%A0%E6%9D%A1%E8%B7%AF.md --- ### 31-012 — Food delivery workers, ride‑hailing drivers, and local freight carriers all get occupational injury coverage paid for by the platform on a per‑order basis — at no cost to them. Original title: 送外卖、跑网约车、拉同城货运，平台按单给你交职业伤害保障费，自己不缴 **Source text (English):** ### 12. Food delivery workers, ride‑hailing drivers, and local freight carriers all get occupational injury coverage paid for by the platform on a per‑order basis — at no cost to them. - Cost: Zero out‑of‑pocket expense; the platform bears the entire premium. Your only task is to verify whether the platform you use is part of the pilot program. Two easy ways to do this: check the “Occupational Injury Coverage” section in the app’s benefits page, or call your provincial Human Resources and Social Security Bureau to ask if the platform is enrolled. - In plain terms: Platforms must pay occupational injury insurance premiums for every order placed by delivery workers, ride‑hailing drivers, and local freight carriers — none of that cost falls on the workers themselves. This is still a pilot scheme, so before accepting any orders, confirm that both your province and your platform are included. Workers who already have a formal employment contract with a platform are covered under regular workers’ compensation, not this program. - Benefit: The coverage is governed by the “Interim Measures for Occupational Injury Insurance for Workers in New Forms of Employment.” Article 2 states: “Platform enterprises shall enroll in occupational injury insurance for new‑form workers as required by these measures… ensuring coverage for every order and every worker who registers via the platform and receives compensation for services such as ride‑hailing, delivery, and local freight.” Article 9 specifies premium rates during the trial phase: 0.01 yuan per order for ride‑hailing, 0.07 yuan and 0.25 yuan per order for delivery, and 0.18 yuan per order for local freight. Starting July 1 2025, the pilot expanded to ten additional provinces, and by 2026 it is slated to cover all 31 provinces and the Xinjiang Production and Construction Corps. - Evidence grade: A - Sources: Ministry of Human Resources and Social Security of China and nine other ministries (2025). Notice on Expanding the Pilot Program of Occupational Injury Protection for Personnel in New Employment Forms (Ministry of Human Resources and Social Security of China [2025] No. 24) and the attachment "Measures for Occupational Injury Protection for Personnel in New Employment Formations (Trial)" Article 2, 9. - Notes: This remains a pilot program, not a nationwide mandatory system. Before taking any orders, verify that your province and platform are part of it; otherwise you’ll need to purchase private insurance on your own. The “Guiding Opinions on Protecting Labor Rights of Workers in New Forms of Employment” also mandates that platforms pay wages no lower than the local minimum, pay on time and in full, and provide fair compensation on statutory holidays. The document’s reference number is HRSSB [2021] 56; it is cited in Rule 11 of this section regarding flexible-employment workers. In any dispute, follow these rules rather than settling privately with the platform. For medical insurance and pension contributions, flexible-employment workers must enroll separately — see Rule 11 of this section for details. **Original text (Chinese):** ### 12. 送外卖、跑网约车、拉同城货运，平台按单给你交职业伤害保障费，自己不缴 - 成本：不花钱，这笔钱由平台缴。你要做的是查自己接单的平台在不在试点里。办法有两个：在 App 的保障或权益页面找「职业伤害保障」，或者打本省人社局的电话，问这家平台报没报。 - 说人话：送外卖、跑网约车、拉同城货运的人，平台要按单替你缴职业伤害保障费，你自己一分钱不出，每接一单就保一单。这还是试点，接单前先查自己所在的省份和平台在不在范围里。已经和平台建立劳动关系的，走工伤保险，不走这套。 - 收益：这项保障看《新就业形态人员职业伤害保障办法（试行）》。第二条写着：「平台企业应当依照本办法规定参加新就业形态人员职业伤害保障……为通过平台注册并接单，以平台企业名义提供出行、即时配送和同城货运等劳动并获得报酬或者收入的新就业形态人员缴纳职业伤害保障费，实现每单必保、每人必保。适用《工伤保险条例》规定的劳动者，企业应当依法为其参加工伤保险，不适用本办法」。第九条：「试行期间，出行行业按照每单 0.01 元执行；即时配送行业按照每单 0.07 元、0.25 元执行；同城货运行业按照每单 0.18 元执行」。试点怎么往外扩，看这一段：「2025 年 7 月 1 日起，在已先行试点 7 个省份和 7 个平台企业的基础上……增加天津、河北、辽宁、浙江、安徽、福建、山东、湖北、广西、宁夏等 10 个省份……2026 年，推动职业伤害保障试点在全国 31 个省份和新疆生产建设兵团实施；将出行、即时配送和同城货运三个行业的平台企业总体纳入职业伤害保障试点范围」（试点，逐年扩围） - 证据等级：A - 来源：人力资源社会保障部等九部门 (2025). 关于扩大新就业形态人员职业伤害保障试点的通知（人社部发〔2025〕24 号）及附件《新就业形态人员职业伤害保障办法（试行）》第二、九条. - 备注：这还是试点，不是全国都有的正式制度。接单前确认你所在的省份和平台在不在范围里，不在的就只剩自己买商业保险这一层。另一份文件《关于维护新就业形态劳动者劳动保障权益的指导意见》还提了几条要求。平台给正常干活的人开的报酬不低于当地最低工资，要按时足额发，不得克扣或者无故拖欠。法定节假日还要付合理报酬。这份文件的文号是人社部发〔2021〕56 号，灵活就业那条也引了它，见第 11 条。出了事先照这套走，别先跟站点私了。医保和养老那一块还得自己参保，灵活就业参保见第 11 条。 **Evidence:** A. This remains a pilot program, not a nationwide mandatory system. Before taking any orders, verify that your province and platform are part of it; otherwise you’ll need to purchase private insurance on your own. The “Guiding Opinions on Protecting Labor Rights of Workers in New Forms of Employment” also mandates that platforms pay wages no lower than the local minimum, pay on time and in full, and provide fair compensation on statutory holidays. The document’s reference number is HRSSB [2021] 56; it is cited in Rule 11 of this section regarding flexible-employment workers. In any dispute, follow these rules rather than settling privately with the platform. For medical insurance and pension contributions, flexible-employment workers must enroll separately — see Rule 11 of this section for details. **Source summary:** Platforms must pay occupational injury insurance premiums for every order placed by delivery workers, ride‑hailing drivers, and local freight carriers — none of that cost falls on the workers themselves. This is still a pilot scheme, so before accepting any orders, confirm that both your province and your platform are included. Workers who already have a formal employment contract with a platform are covered under regular workers’ compensation, not this program. **Low-ROI detour:** Move “Food delivery workers, ride‑hailing drivers, and local freight carriers all get occupational injury coverage paid for by the platform on a per‑order basis — at no cost to them.” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Platforms must pay occupational injury insurance premiums for every order placed by delivery workers, ride‑hailing drivers, and local freight carriers — none of that cost falls on the workers themselves. This is still a pilot scheme, so before accepting any orders, confirm that both your province and your platform are included. Workers who already have a formal employment contract with a platform are covered under regular workers’ compensation, not this program.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 31-011 **Source links:** [人力资源社会保障部等九部门 (2025). 关于扩大新就业形态人员职业伤害保障试点的通知（人社部发〔2025〕24 号）及附件《新就业形态人员职业伤害保障办法（试行）》第二、九条.](https://www.gov.cn/zhengce/zhengceku/202507/content_7031656.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/31-%E5%8D%81%E5%85%AB%E5%B2%81%E4%B9%8B%E5%90%8E%E6%9C%89%E5%93%AA%E5%87%A0%E6%9D%A1%E8%B7%AF.md --- ### 31-013 — Two pathways to secure a government job on the day you fill out college applications: government-funded teacher training and targeted medical student programs, at the cost of a six-year service commitment. Original title: 高考填志愿那天就能锁定编制的两条路：公费师范生和定向医学生，代价是 6 年履约 **Source text (English):** ### 13. Two pathways to secure a government job on the day you fill out college applications: government-funded teacher training and targeted medical student programs, at the cost of a six-year service commitment. - Cost: Tuition and housing fees are waived, and you receive a living stipend. The trade-off is that for six years after graduation you cannot freely choose a career; breaking the contract requires you to repay all funds, pay a penalty, and accept a negative mark on your credit record. The difficulty lies in the fact that you cannot relocate during these six years. - In plain terms: Both programs involve the state covering your education costs upfront; in return, you must work at a designated location for six years after graduation. Government-funded teacher training is offered only at six universities directly under the Ministry of Education, with admission occurring in an early admission round. For targeted medical students, a tripartite agreement must be signed before receiving the admission letter. Violating the contract leads to repayment obligations, penalties, and a credit record impact. Carefully consider whether you can accept these six years of commitment before applying. - Benefit: Government-funded teacher training is governed by the “Implementation Measures for Government-Funded Education of Teacher-Training Students with Undergraduate-Graduate Continuation at Universities Directly Under the Ministry of Education” (2024), which supersedes the 2018 version. Article 2 stipulates that central government funds cover tuition, housing, and living stipends. Article 3 specifies that training targets areas below provincial capitals in central and western regions (except for five autonomous regions, border provinces, Hainan, Guizhou, and Qinghai). It also states that placement is not permitted in municipalities, special economic zones, or main urban districts of provincial capitals. Article 9 requires graduates to teach at designated primary or secondary schools within their home province for at least six years; those assigned to urban schools must spend at least one year teaching in rural areas. Article 13 mandates accountability for non-compliance, including credit record inclusion and exclusion from other civil service roles until the term ends. Article 6 allows reclassification to non-teacher majors if unsuited for teaching within one year, with repayment of benefits. Article 14 treats failure to obtain a master’s degree and teaching certification as a breach, requiring repayment and penalties. Article 21 ensures that sufficient government posts are allocated for these graduates. Targeted medical students follow a separate policy: prior to enrollment, they sign an agreement with their university and local health and human resources authorities to serve rural medical institutions for six years. After employment, they must complete three years of standardized residency training. Their breach records are similarly logged, and severe violations are publicly disclosed. Unlike teachers, medical graduates may leave after fulfilling their six-year term, as explicitly permitted by regulations. - Evidence grade: A - Sources: General Office of State Council of China (2024). Notice on forwarding the "Implementation Measures for Publicly Funded Education for Normal Students in Normal Universities Directly Affiliated to the Ministry of Education of China" issued by the Ministry of Education of China and other departments (Guobanfa [2024] No. 27, No. 2, 3, 6, 9, 13, 14, 21). ; National Health Commission of China (NHC), National Development and Reform Commission of China, Ministry of Education of China, Ministry of Finance, Ministry of Human Resources and Social Security of China, State Administration of Traditional Chinese Medicine (2019). Notice on the employment placement and contract performance management of rural order-oriented and free training medical students. - Notes: The 2024 policy shifted teacher training to an undergraduate-graduate continuum, rendering the older “immediate post-graduation teaching” model obsolete. Existing agreements remain valid. Securing a government post does not guarantee automatic placement; actual assignments depend on local hiring needs. Medical students must also account for three years of residency, extending their total commitment period. Individual provinces may offer additional programs with varying criteria; always consult the latest local admissions documents. **Original text (Chinese):** ### 13. 高考填志愿那天就能锁定编制的两条路：公费师范生和定向医学生，代价是 6 年履约 - 成本：学费和住宿费都不用你出，还能拿生活费补助。代价是毕业后 6 年不能自由择业，违约要退钱、交违约金、进信用记录。难在这 6 年里换不了地方。 - 说人话：这两条路都是国家先替你出钱，你毕业后按协议去指定的地方干 6 年。公费师范生只在六所教育部直属师范大学招，提前批录取。定向医学生在拿到入学通知书前就要签三方协议。违约要退钱、交违约金，还进信用记录。想清楚这 6 年能不能接受，再填志愿。 - 收益：公费师范生看《教育部直属师范大学本研衔接师范生公费教育实施办法》（2024 年，2018 年办法同时废止）。第二条：由中央财政承担学生在校期间学费、住宿费并给予生活费补助。第三条：重点为中西部地区省会城市之外的地（市、州、盟）及以下培养。它还写着「不得定向到直辖市、计划单列市或省会城市主城区任教（五个自治区、陆地边境省份、海南省、贵州省、青海省除外）」。第九条：毕业后一般回生源所在省份定向地（市、州、盟）中小学任教，「承诺从事中小学教育工作 6 年以上」。到城镇学校工作的，「应到农村义务教育学校任教服务至少 1 年」。第十三条：没履约或者履约期限不够的，按协议承担责任。后果之一是「违约行为纳入信用记录，并及时与全国信用信息共享平台共享，违约相关材料归入本人人事档案」。另一句是「履约任务完成前不得到定向地（市、州、盟）之外从教，不得被招录（聘用）为其他公务人员。完成履约任务后即修复相关信用」。协议约定的服务期没干满之前，别的公职岗位报不了；干满了，信用记录才恢复。第六条：录取后经考察不适合从教的，入学 1 年内退还已享受的公费教育费用，并调整到非师范专业。第十四条：没在规定学习年限内取得教育硕士学历学位证书和教师资格证书的，按违约处理，退费并缴纳违约金。第二十一条：各地在现有事业编制总量内，解决公费师范生到中小学任教所需编制。农村订单定向免费医学生看另一份通知。录取后、获得入学通知书前，须与培养学校和定向就业所在地县级卫生健康、人社部门签署协议。协议里要「承诺毕业后到定向农村基层医疗卫生机构服务 6 年」。履约就是按协议去指定的地方干满。履约报到就业后，须参加 3 年全科专业住院医师规范化培训，简称规培。规培就是毕业后在医院按统一标准接着练本事的阶段。培训期间原人事、工资关系不变。违约记录归入个人人事档案，并作为医疗卫生机构等行政事业单位公开招录（招聘）、住院医师规范化培训招收、研究生招生录取的诚信评价依据。恶意违约的人，通过「信用中国」网站全国公示，并实行失信联合惩戒。违约的培训年限不计入服务期。没按协议退还费用和违约金的，由县级卫生健康行政部门通过法律途径追缴（全国） - 证据等级：A - 来源：国务院办公厅 (2024). 关于转发教育部等部门《教育部直属师范大学本研衔接师范生公费教育实施办法》的通知（国办发〔2024〕27 号，第二、三、六、九、十三、十四、二十一条）. ；国家卫生健康委、中央编办、国家发展改革委、教育部、财政部、人力资源社会保障部、国家中医药局 (2019). 关于做好农村订单定向免费培养医学生就业安置和履约管理工作的通知. - 备注：2024 年那份办法把公费师范生改成了「本研衔接」（本科接着读教育硕士）。2018 年的老办法已经废止，网上还在传的「本科毕业直接任教」是旧说法。办法发布前已经签了协议的，按原协议走。「有编制」不等于「进去就不用管」：编制要在现有总量里腾，具体岗位由地市组织用人学校专门招聘，你和学校互相挑。定向医学生服务期满想走是可以的，文件写明「服务期满，对自主择业的应予同意」。已经违约的也有把违约记录消掉的办法，代价是按原协议、或者改到省内其他农村基层机构再干满至少 6 年，已交的费用和违约金不退。医学生还要算上 3 年规培的时间，整个周期比师范长。各省还有自己的公费师范生和定向医学生计划，条件由省里定，填志愿前看当年本省的招生文件。 **Evidence:** A. The 2024 policy shifted teacher training to an undergraduate-graduate continuum, rendering the older “immediate post-graduation teaching” model obsolete. Existing agreements remain valid. Securing a government post does not guarantee automatic placement; actual assignments depend on local hiring needs. Medical students must also account for three years of residency, extending their total commitment period. Individual provinces may offer additional programs with varying criteria; always consult the latest local admissions documents. **Source summary:** Both programs involve the state covering your education costs upfront; in return, you must work at a designated location for six years after graduation. Government-funded teacher training is offered only at six universities directly under the Ministry of Education, with admission occurring in an early admission round. For targeted medical students, a tripartite agreement must be signed before receiving the admission letter. Violating the contract leads to repayment obligations, penalties, and a credit record impact. Carefully consider whether you can accept these six years of commitment before applying. **Low-ROI detour:** Move “Two pathways to secure a government job on the day you fill out college applications: government-funded teacher training and targeted medical student programs, at the cost of a six-year service commitment.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Both programs involve the state covering your education costs upfront; in return, you must work at a designated location for six years after graduation. Government-funded teacher training is offered only at six universities directly under the Ministry of Education, with admission occurring in an early admission round. For targeted medical students, a tripartite agreement must be signed before receiving the admission letter. Violating the contract leads to repayment obligations, penalties, and a credit record impact. Carefully consider whether you can accept these six years of commitment before applying.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国务院办公厅 (2024). 关于转发教育部等部门《教育部直属师范大学本研衔接师范生公费教育实施办法》的通知（国办发〔2024〕27 号，第二、三、六、九、十三、十四、二十一条）.](https://www.gov.cn/zhengce/zhengceku/202406/content_6957261.htm); [国家卫生健康委、中央编办、国家发展改革委、教育部、财政部、人力资源社会保障部、国家中医药局 (2019). 关于做好农村订单定向免费培养医学生就业安置和履约管理工作的通知.](https://www.gov.cn/zhengce/zhengceku/2019-11/13/content_5451684.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/31-%E5%8D%81%E5%85%AB%E5%B2%81%E4%B9%8B%E5%90%8E%E6%9C%89%E5%93%AA%E5%87%A0%E6%9D%A1%E8%B7%AF.md --- ### 31-014 — Before going abroad to work, check whether the company has a license for international labor cooperation: it is illegal for them to demand a deposit from you. Original title: 想出国打工，先查这家公司有没有对外劳务合作经营资格：它不得向你收押金 **Source text (English):** ### 14. Before going abroad to work, check whether the company has a license for international labor cooperation: it is illegal for them to demand a deposit from you. - Cost: No cost at all. Spend just a few minutes beforehand verifying the company’s credentials and reading through both contracts. - In plain terms: When it comes to working overseas, the law regulates not the workers themselves but the companies that arrange their employment. Only businesses holding a valid license for international labor cooperation and properly registered may recruit workers for foreign jobs. Any claim such as “first obtain a tourist visa and later switch to a work visa” is a clear sign of illegal activity. Moreover, employers are strictly prohibited from charging any kind of deposit or demanding collateral from workers. - Benefit: Article 5 of the Regulations on International Labor Cooperation states that companies must obtain approval from provincial or municipal commerce authorities before engaging in such activities; this approval results in a specific operating license. Article 7 mandates that the list of licensed firms be submitted to national authorities and shared with Chinese embassies and consulates abroad. Article 8 explicitly bans any entity from using business trips, tourism, or study abroad programs as a guise for labor export. Within five working days of registration, firms must deposit at least 3 million RMB into a designated fund intended to cover unpaid wages, service fees, and compensation for injuries or emergencies. This fund may also be tapped to repatriate workers in crisis situations. Articles 11, 12, and 13 forbid employment in gambling or adult entertainment venues, require mandatory pre-departure training, and mandate personal accident insurance coverage while abroad. Contracts must be signed separately with both foreign employers and workers; failure to do so renders any recruitment illegal. Article 25 reiterates the ban on deposits or property pledges. All agreements must be filed with commerce authorities within ten days, and companies must assist workers in securing compensation when contractual terms are violated. Article 31 allows authorities to halt recruitment to regions deemed unsafe, while Article 37 establishes a public registry of non-compliant firms. Unlicensed operators face severe penalties, including license revocation and criminal prosecution. Those misusing tourism or study visas for labor placement also incur heavy fines. - Evidence grade: A - Sources: State Council of China (2012). Regulations on the Administration of Foreign Labor Cooperation (State Council of China Order No. 620, Articles 5, 7, 8, 9, 10, 11, 12, 13, 21, 23, 25, 26, 29, 31, 37, 39, 40, 43). - Notes: This entry outlines the lawful pathway for overseas employment. Legitimate procedures require the company to sign a labor cooperation agreement with a foreign employer, followed by a written service or employment contract with the worker detailing duties, pay, working hours, leave entitlements, social insurance, and safety measures. Within ten days, the firm must register these documents with authorities and provide language, safety, and cultural training. Personal accident insurance is mandatory. Red flags include refusal to show contracts, demands for deposits, or pressure to bypass proper paperwork. For information on high-paying overseas job scams and fraud hubs, see Section 21.5; safety advisories and contact details for the 12308 consular hotline are also listed there. The regulations impose no specific educational or age prerequisites on workers; eligibility hinges on both corporate licensing and host-country requirements. Contracts may only be concluded with approved foreign enterprises, never private individuals. The aforementioned financial reserve cannot be withdrawn by workers; it serves solely as a safety net for unpaid claims. Should problems arise, workers retain the right to file complaints with commerce authorities per Article 20. Projects sending more than 100 personnel to a single destination must also assign on-site supervisors and notify local embassies or consulates. Smaller groups lack such safeguards, so workers should retain all contracts and payment records as proof of their legal status. **Original text (Chinese):** ### 14. 想出国打工，先查这家公司有没有对外劳务合作经营资格：它不得向你收押金 - 成本：不花钱。出发前花十几分钟核一下公司资质，再把两份合同看完。 - 说人话：出国打工这件事，法律管的不是你，是组织你出去的那家公司。只有拿到对外劳务合作经营资格证书、又办了登记的企业才能干这个。听到「先办旅游签过去再转工签」，这句话本身就说明对方在违法。公司也不得以任何名目向你收押金，或者要你拿财产做担保。 - 收益：《对外劳务合作管理条例》第五条：从事对外劳务合作应当经省级或者设区的市级商务主管部门批准取得经营资格。这个经营资格就是那张对外劳务合作经营资格证书，没有它就不能组织人出国干活。第七条：经营资格证书名单报国务院商务主管部门，并通报中国驻外使馆、领馆。这一条还写着「未依法取得对外劳务合作经营资格证书并办理登记，不得从事对外劳务合作」。第八条：「任何单位和个人不得以商务、旅游、留学等名义组织劳务人员赴国外工作」。第九条：企业应当自登记之日起 5 个工作日内在指定银行缴存「不低于 300 万元人民币的对外劳务合作风险处置备用金」，缴存名单向社会公布。第十条：备用金用于支付企业拒绝承担或者无力承担的应退服务费、劳动报酬和依法赔偿的损失。它还用于「因发生突发事件，劳务人员回国或者接受紧急救助所需费用」。第十一条：不得组织劳务人员赴国外从事与赌博、色情活动相关的工作。第十二条：没安排培训的不得组织出国。第十三条：应当为劳务人员购买在国外工作期间的人身意外伤害保险。第二十一、二十三条：须与国外雇主、与劳务人员分别订立书面合同，没订立的不得组织出国。第二十五条：「不得以任何名目向劳务人员收取押金或者要求劳务人员提供财产担保」。第二十六条：合同订立之日起 10 个工作日内报商务主管部门备案。第二十九条：劳务人员实际权益与合同不符的，企业应当协助索赔；没得到应有赔偿的，有权要求企业承担赔偿责任。第三十一条：有关国家或者地区安全状况难以保障人身安全的，企业不得组织劳务人员前往。第三十七条：商务主管部门建立不良信用记录和公告制度。罚则在后面几条。第三十九条：没资格从事对外劳务合作的，查处取缔，构成犯罪的追究刑事责任。第四十条：以商务、旅游、留学名义组织出国、出借资格、组织从事赌博色情相关工作的，吊销经营资格证书。第四十三条：没签合同、或者隐瞒信息、提供虚假信息组织出国的，罚 10 万元以上 20 万元以下。还要对主要负责人罚 2 万元以上 5 万元以下（全国） - 证据等级：A - 来源：国务院 (2012). 对外劳务合作管理条例（国务院令第 620 号，第五、七、八、九、十、十一、十二、十三、二十一、二十三、二十五、二十六、二十九、三十一、三十七、三十九、四十、四十三条）. - 备注：合规的流程是这样：公司先和国外雇主签书面劳务合作合同，再和你签书面服务合同或者劳动合同。合同要写明工作内容、期限、报酬、工时、休假、社保和人身安全风险。签完 10 个工作日内，公司要报商务主管部门备案。公司还必须安排你接受技能、安全防范、外语和当地法律风俗的培训，并给你买境外工作期间的人身意外伤害保险。对方不让看合同、要押金、催你先走后补手续，就是要避开的那种公司。境外高薪招聘骗局和电诈园区见第 21 节第 5 条，出发前要查的安全提醒和 12308 在第 21 节，不重复。条例没给出去干活的人设学历或年龄门槛，门槛在公司的资质上，也在干活所在国给不给许可上。公司只能跟那个国家批准过的企业或机构签合同，不能跟国外的个人签。备用金由主管部门在公司赖账时动用，你不能自己去取。所以真出事还得先向商务主管部门投诉，第二十条给了你这个投诉权。往同一个国家或地区派超过 100 人的，要安排随行的管理人员并报使领馆备案。人少的项目没有这层保障，更要自己留好合同和转账记录。 **Evidence:** A. This entry outlines the lawful pathway for overseas employment. Legitimate procedures require the company to sign a labor cooperation agreement with a foreign employer, followed by a written service or employment contract with the worker detailing duties, pay, working hours, leave entitlements, social insurance, and safety measures. Within ten days, the firm must register these documents with authorities and provide language, safety, and cultural training. Personal accident insurance is mandatory. Red flags include refusal to show contracts, demands for deposits, or pressure to bypass proper paperwork. For information on high-paying overseas job scams and fraud hubs, see Section 21.5; safety advisories and contact details for the 12308 consular hotline are also listed there. The regulations impose no specific educational or age prerequisites on workers; eligibility hinges on both corporate licensing and host-country requirements. Contracts may only be concluded with approved foreign enterprises, never private individuals. The aforementioned financial reserve cannot be withdrawn by workers; it serves solely as a safety net for unpaid claims. Should problems arise, workers retain the right to file complaints with commerce authorities per Article 20. Projects sending more than 100 personnel to a single destination must also assign on-site supervisors and notify local embassies or consulates. Smaller groups lack such safeguards, so workers should retain all contracts and payment records as proof of their legal status. **Source summary:** When it comes to working overseas, the law regulates not the workers themselves but the companies that arrange their employment. Only businesses holding a valid license for international labor cooperation and properly registered may recruit workers for foreign jobs. Any claim such as “first obtain a tourist visa and later switch to a work visa” is a clear sign of illegal activity. Moreover, employers are strictly prohibited from charging any kind of deposit or demanding collateral from workers. **Low-ROI detour:** Move “Before going abroad to work, check whether the company has a license for international labor cooperation: it is illegal for them to demand a deposit from you.” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “When it comes to working overseas, the law regulates not the workers themselves but the companies that arrange their employment. Only businesses holding a valid license for international labor cooperation and properly registered may recruit workers for foreign jobs. Any claim such as “first obtain a tourist visa and later switch to a work visa” is a clear sign of illegal activity. Moreover, employers are strictly prohibited from charging any kind of deposit or demanding collateral from workers.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 21-005 **Source links:** [国务院 (2012). 对外劳务合作管理条例（国务院令第 620 号，第五、七、八、九、十、十一、十二、十三、二十一、二十三、二十五、二十六、二十九、三十一、三十七、三十九、四十、四十三条）.](https://www.gov.cn/zhengce/zhengceku/2012-06/11/content_1091.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/31-%E5%8D%81%E5%85%AB%E5%B2%81%E4%B9%8B%E5%90%8E%E6%9C%89%E5%93%AA%E5%87%A0%E6%9D%A1%E8%B7%AF.md --- ### 31-015 — Working remotely for a foreign company from home: this income is considered domestic earnings for tax purposes; you must file your own individual income tax returns, and incoming payments should be reported as “employee compensation”. Original title: 在家给境外公司远程干活，这笔钱在税法上算境内所得：个税自己报，收汇走「职工报酬」 **Source text (English):** ### 15. Working remotely for a foreign company from home: this income is considered domestic earnings for tax purposes; you must file your own individual income tax returns, and incoming payments should be reported as “employee compensation”. - Cost: There are no direct expenses. You must file an annual tax reconciliation between March 1 and June 30 of the following year. If your annual inflow exceeds the permitted limit, you’ll also need to provide an employment contract and proof of earnings. The main difficulty lies in remembering to file this tax yourself. - In plain terms: Whether this income counts as domestic or foreign depends on where the work is actually performed, not where the money originates. If you’re working remotely for a foreign firm while residing in China, it’s classified as domestic earnings, and you must pay individual income tax here. Since the foreign company has no local presence, no one withholds taxes on your behalf — so you’re responsible for filing them yourself. Payments should be reported under the “employee compensation” category. - Benefit: Whether this income qualifies as domestic earnings is determined by Article 3 of the Implementing Regulations of the Individual Income Tax Law (Decree No. 707 issued by the State Council, effective January 1, 2019). It states: “Unless otherwise stipulated by financial or tax authorities under the State Council, the following types of earnings are regarded as originating in China, regardless of where payment is made: (1) earnings derived from providing services within China through employment, engagement, or contractual obligations.” Article 6 of the same regulations defines two relevant tax categories. Wages and salaries are defined as “any compensation, bonuses, year-end incentives, labor dividends, allowances, subsidies, and other earnings related to employment or engagement.” Meanwhile, “labor remuneration” refers to “any income earned through personal services such as design, decoration, installation, drafting, testing, medical work, legal services, accounting, consulting, teaching, translation, editing, calligraphy, sculpture, film production, recording, performance, advertising, exhibitions, technical assistance, brokerage, agency work, and similar activities.” According to Article 6 of the Individual Income Tax Law, the taxable base for residents is calculated by subtracting 60,000 RMB, mandatory deductions, additional allowances, and other legally permitted deductions from total annual earnings. However, for labor remuneration specifically, only 80% of the gross amount is considered taxable — wages and salaries are taxed at 100% of their full value. Article 9 clarifies that taxpayers are responsible for paying income tax, while employers or payers serve as withholding agents. Article 10 specifies that taxpayers must file returns under several circumstances, including when no withholding agent exists or when foreign earnings are received. Annual reconciliation must be completed between March 1 and June 30 of the following year. Regarding currency inflows, Article 9 of the Administrative Measures on Personal Foreign Exchange (issued by the People’s Bank of China, Decree No. 3, effective February 1, 2006) establishes an annual cap of USD 50,000 per individual for non-commercial foreign exchange transactions. Within this limit, individuals may exchange currency using only valid identification; exceeding it requires additional documentation such as employment contracts and proof of income. Article 7 further prohibits banks and individuals from circumventing these limits through split transactions or falsified documents. The detailed implementation rules (Document No. 1 issued in 2007) reiterate this annual cap and specify that employee compensation must be supported by a valid contract and income verification. - Evidence grade: A - Sources: State Council of China (2018). Regulations for the Implementation of the Individual Income Tax Law of the People's Republic of China (State Council of China Order No. 707, Article 3, 6). ; Standing Committee of the National People's Congress (2018). Individual Income Tax Law of the People's Republic of China (Seventh Amendment in 2018, Articles 6, 9, 10, and 11). ; State Taxation Administration of China Policy and Regulations Database. Individual Income Tax Law of the People's Republic of China (Article 6). ; People's Bank of China (2006). Measures for Individual Foreign Exchange Administration (People's Bank of China Order [2006] No. 3, Article 7, Article 9). ; State Administration of Foreign Exchange (2007). Implementation Rules for Individual Foreign Exchange Administration Measures (Huifa [2007] No. 1, Article 2, 10). - Notes: Which tax category applies depends on your relationship with the foreign employer. If you’ve signed an employment contract and follow their instructions, your earnings are classified as wages and salaries. If you’re contracted independently and deliver results on a project basis, they’re treated as labor remuneration. These two categories are taxed differently, so it’s essential to determine which applies before filing. For incoming payments under USD 50,000 per year, you can exchange currency simply by presenting your ID. Any amount exceeding this threshold requires submission of your employment contract and income proof to the bank. Avoid attempting to split payments artificially to bypass these limits. This guidance applies strictly to individuals working from within China without physically relocating abroad. Those who actually move overseas to work for foreign firms must follow different regulations, as outlined in Section 14 of this chapter (check first whether the employer holds proper licensing for overseas labor deployment). Four related topics are not addressed in this book due to lack of verifiable evidence: whether VAT applies or if invoices must be issued; whether long-term remote workers should obtain a business license or register as self-employed; whether labor laws permit claims for vacation time, overtime pay, or severance from foreign employers; and issues concerning cross-border data transfer and confidentiality. A total of 2006 RMB is the maximum annual limit for personal foreign exchange transactions under these rules. **Original text (Chinese):** ### 15. 在家给境外公司远程干活，这笔钱在税法上算境内所得：个税自己报，收汇走「职工报酬」 - 成本：不花钱。每年办一次汇算清缴，时间是次年 3 月 1 日到 6 月 30 日。收汇超过年度总额的时候，还要准备一份雇佣合同和收入证明。难在这笔税得你自己记着去报。 - 说人话：这笔钱算境内还是境外，看的是你在哪儿干活，不是钱从哪儿打进来。人在国内远程给境外公司干活，算境内所得，要在境内交个税。境外公司在中国没有机构，没人替你代扣，这笔税得你自己去报。钱汇进来走「职工报酬」这条路。 - 收益：这笔钱算不算境内所得，看《个人所得税法实施条例》（国务院令第 707 号，2019 年 1 月 1 日起施行）第三条。它写着：「除国务院财政、税务主管部门另有规定外，下列所得，不论支付地点是否在中国境内，均为来源于中国境内的所得：（一）因任职、受雇、履约等在中国境内提供劳务取得的所得」。同一部条例第六条给两个税目下了定义。一个是工资薪金：「工资、薪金所得，是指个人因任职或者受雇取得的工资、薪金、奖金、年终加薪、劳动分红、津贴、补贴以及与任职或者受雇有关的其他所得」。另一个是劳务报酬：「劳务报酬所得，是指个人从事劳务取得的所得，包括从事设计、装潢、安装、制图、化验、测试、医疗、法律、会计、咨询、讲学、翻译、审稿、书画、雕刻、影视、录音、录像、演出、表演、广告、展览、技术服务、介绍服务、经纪服务、代办服务以及其他劳务取得的所得」。《个人所得税法》第六条写怎么算应纳税所得额：「居民个人的综合所得，以每一纳税年度的收入额减除费用六万元以及专项扣除、专项附加扣除和依法确定的其他扣除后的余额，为应纳税所得额」。同一条还写着「劳务报酬所得、稿酬所得、特许权使用费所得以收入减除百分之二十的费用后的余额为收入额」。减 20% 这一句只列了这三项，工资薪金不在其内。所以工资薪金按全额计入收入额，两个税目算出来的税不同。第九条：「个人所得税以所得人为纳税人，以支付所得的单位或者个人为扣缴义务人」。第十条：「有下列情形之一的，纳税人应当依法办理纳税申报：……（二）取得应税所得没有扣缴义务人；……（四）取得境外所得」。第十一条：「居民个人取得综合所得，按年计算个人所得税……需要办理汇算清缴的，应当在取得所得的次年三月一日至六月三十日内办理汇算清缴」。钱汇进来看《个人外汇管理办法》（中国人民银行令〔2006〕第 3 号，2007 年 2 月 1 日起施行）。第九条：「对个人结汇和境内个人购汇实行年度总额管理。年度总额内的，凭本人有效身份证件在银行办理；超过年度总额的，经常项目项下凭本人有效身份证件和有交易额的相关证明等材料在银行办理」。第七条：「银行和个人在办理个人外汇业务时，应当遵守本办法的相关规定，不得以分拆等方式逃避限额监管，也不得使用虚假商业单据或者凭证逃避真实性管理」。《个人外汇管理办法实施细则》（汇发〔2007〕1 号）第二条：「对个人结汇和境内个人购汇实行年度总额管理。年度总额分别为每人每年等值 5 万美元」。第十条：「境内个人经常项目项下非经营性结汇超过年度总额的，凭本人有效身份证件及以下证明材料在银行办理：……（七）职工报酬：雇佣合同及收入证明」（全国） - 证据等级：A - 来源：国务院 (2018). 中华人民共和国个人所得税法实施条例（国务院令第 707 号，第三、六条）. ；全国人民代表大会常务委员会 (2018). 中华人民共和国个人所得税法（2018 年第七次修正，第六、九、十、十一条）. ；国家税务总局政策法规库. 中华人民共和国个人所得税法（第六条）. ；中国人民银行 (2006). 个人外汇管理办法（中国人民银行令〔2006〕第 3 号，第七、九条）. ；国家外汇管理局 (2007). 个人外汇管理办法实施细则（汇发〔2007〕1 号，第二、十条）. - 备注：按哪个税目算，看你和对方是什么关系。签的是雇佣合同、活儿听对方安排的，算工资薪金。自己按项目接活、交付成果的，算劳务报酬。两种算出来的税不一样，报之前先弄清自己是哪一种。钱汇进来时，一年等值 5 万美元以内的，凭身份证在银行结汇就行；超过的部分，要把雇佣合同和收入证明交给银行。别为了绕过额度找人分拆收款。以上说的是人在国内、不出境的情形。真的出境到境外给境外雇主干活是另一套，见本节第 14 条（想出国打工，先查这家公司有没有对外劳务合作经营资格）。以下四项本书暂未写。它们都可能有实际成本，但目前找不到可逐字核对的依据。一是这笔收入要不要缴增值税、要不要代开发票。二是长期这样做要不要办营业执照或者登记为个体户。三是能不能按劳动法向境外雇主主张权利，比如年假、加班费、解除补偿。四是数据出境与保密 **Evidence:** A. Which tax category applies depends on your relationship with the foreign employer. If you’ve signed an employment contract and follow their instructions, your earnings are classified as wages and salaries. If you’re contracted independently and deliver results on a project basis, they’re treated as labor remuneration. These two categories are taxed differently, so it’s essential to determine which applies before filing. For incoming payments under USD 50,000 per year, you can exchange currency simply by presenting your ID. Any amount exceeding this threshold requires submission of your employment contract and income proof to the bank. Avoid attempting to split payments artificially to bypass these limits. This guidance applies strictly to individuals working from within China without physically relocating abroad. Those who actually move overseas to work for foreign firms must follow different regulations, as outlined in Section 14 of this chapter (check first whether the employer holds proper licensing for overseas labor deployment). Four related topics are not addressed in this book due to lack of verifiable evidence: whether VAT applies or if invoices must be issued; whether long-term remote workers should obtain a business license or register as self-employed; whether labor laws permit claims for vacation time, overtime pay, or severance from foreign employers; and issues concerning cross-border data transfer and confidentiality. A total of 2006 RMB is the maximum annual limit for personal foreign exchange transactions under these rules. **Source summary:** Whether this income counts as domestic or foreign depends on where the work is actually performed, not where the money originates. If you’re working remotely for a foreign firm while residing in China, it’s classified as domestic earnings, and you must pay individual income tax here. Since the foreign company has no local presence, no one withholds taxes on your behalf — so you’re responsible for filing them yourself. Payments should be reported under the “employee compensation” category. **Low-ROI detour:** Move “Working remotely for a foreign company from home: this income is considered domestic earnings for tax purposes; you must file your own individual income tax returns, and incoming payments should be reported as “employee compensation”.” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Whether this income counts as domestic or foreign depends on where the work is actually performed, not where the money originates. If you’re working remotely for a foreign firm while residing in China, it’s classified as domestic earnings, and you must pay individual income tax here. Since the foreign company has no local presence, no one withholds taxes on your behalf — so you’re responsible for filing them yourself. Payments should be reported under the “employee compensation” category.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 31-014 **Source links:** [国务院 (2018). 中华人民共和国个人所得税法实施条例（国务院令第 707 号，第三、六条）.](https://www.gov.cn/zhengce/zhengceku/2018-12/22/content_5351177.htm); [全国人民代表大会常务委员会 (2018). 中华人民共和国个人所得税法（2018 年第七次修正，第六、九、十、十一条）.](http://www.npc.gov.cn/zgrdw/npc/xinwen/2018-09/05/content_2060671.htm); [国家税务总局政策法规库. 中华人民共和国个人所得税法（第六条）.](https://fgk.chinatax.gov.cn/zcfgk/c100009/c5193028/content.html); [中国人民银行 (2006). 个人外汇管理办法（中国人民银行令〔2006〕第 3 号，第七、九条）.](https://www.gov.cn/gongbao/content/2007/content_786257.htm); [国家外汇管理局 (2007). 个人外汇管理办法实施细则（汇发〔2007〕1 号，第二、十条）.](https://www.safe.gov.cn/safe/2007/0105/22509.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/31-%E5%8D%81%E5%85%AB%E5%B2%81%E4%B9%8B%E5%90%8E%E6%9C%89%E5%93%AA%E5%87%A0%E6%9D%A1%E8%B7%AF.md --- ### 31-016 — Starting a business without joining a company? First look at startup guarantee loans: up to 300,000 RMB per individual, with the government covering half the interest Original title: 不进单位自己干，起步钱先看创业担保贷款：个人最高 30 万、财政贴一半利息 **Source text (English):** ### 16. Starting a business without joining a company? First look at startup guarantee loans: up to 300,000 RMB per individual, with the government covering half the interest - Cost: There’s no fee for consulting. You’ll need to visit the local civil affairs bureau once for eligibility screening, then visit both the guarantee agency and the lending bank once each. The lending bank is the same institution that provides the loan. The main challenge is that borrowed money must ultimately be repaid. - In plain terms: If you absolutely must borrow money to get started, this government‑backed loan is a good option. Each applicant can receive up to 300,000 RMB for a maximum term of three years, with the state paying half of the interest. One often‑overlooked requirement is that at the time of application neither you nor your spouse may have any other outstanding loans — except student loans, micro‑credit for poverty‑alleviation recipients, mortgage or auto loans, and consumer loans under 50,000 RMB. - Benefit: The eligibility criteria for individuals are outlined in Article 6 of the “Administrative Measures for Special Funds for Inclusive Financial Development” (Caizheng Jinrong [2023] No. 75). The first condition is that the applicant belongs to a priority employment group. These groups include registered urban unemployed persons, people facing employment difficulties (including persons with disabilities), veterans, ex‑convicts, college graduates (including village officials and returnees from overseas study), workers laid off from industries undergoing overcapacity reduction, as well as migrant workers returning to start businesses, online entrepreneurs, poverty‑alleviation recipients, and rural self‑employed farmers. The second condition is the absence of other loans: “Apart from student loans, micro‑credit for poverty‑alleviation recipients, mortgage loans, auto loans, and consumer loans under 50,000 RMB (including credit‑card balances), the applicant and his/her spouse must have no other outstanding loans at the time of application.” Article 9 states that for qualifying loans the government subsidizes 50 % of the actual interest rate; this subsidy is not granted for loans that are extended or fall into default. Article 10 removes the requirement for collateral when the loan amount is 100,000 RMB or less, meaning no additional guarantor or property pledge is needed. Article 11 limits the maximum loan size to 300,000 RMB for individuals, extendable to 110 % of that total for partnerships. The permissible interest ceiling varies by region: LPR + 50 basis points in eastern areas, LPR + 150 basis points in central and western regions, and LPR + 250 basis points in poverty‑stricken areas. LPR is the benchmark lending rate published by banks, while one basis point equals 0.01 % of the rate. Applicants who repay diligently, generate many jobs, and run promising projects may apply up to three times. Finally, Article 12 permits provincial governments to broaden eligibility, raise loan limits, and increase the subsidy rate as needed. - Evidence grade: A - Sources: Ministry of Finance (2023). Notice on the issuance of the "Measures for the Management of Special Funds for Inclusive Financial Development" (Caijin [2023] No. 75, Articles 6, 8, 9, 10, 11, 12). - Notes: Even though the government covers half of the interest, the loan must still be repaid. Our book’s stance in Section 12, Item 1 remains unchanged: only risk‑acceptable capital should be used for entrepreneurship; do not tap personal savings or sign personal guarantees for corporate loans, and your spouse should avoid doing so as well. This provision simply indicates that, if you decide to borrow, this government loan offers the lowest possible interest rate — avoid consumer loans and informal lenders. Exact limits and eligibility may differ by province; always check the latest rules issued by your local civil affairs bureau. The temporary 2020 directive allowing up to 200,000 RMB per applicant has been superseded by the current measures. For details on registering a sole proprietorship or corporation, obtaining permits, tax filing, and winding down a business, refer to Section 12. Information on training subsidies, social‑insurance assistance, and internship programs for the unemployed can be found in Section 7, Item 13 (Vocational Training Subsidies). **Original text (Chinese):** ### 16. 不进单位自己干，起步钱先看创业担保贷款：个人最高 30 万、财政贴一半利息 - 成本：咨询不花钱。先跑一次人社部门做资格审核，再到担保机构和经办银行（放贷款的银行）各办一次手续。难在借来的钱终究要还。 - 说人话：如果一定要借钱起步，先看这笔有财政贴息的。个人最高能借 30 万元，最长 3 年，利息由财政替你出一半。有个硬条件常被忽略：申请时你和配偶名下不能有别的贷款，只有助学贷款、脱贫人口小额信贷、房贷、车贷和 5 万元以下的小额消费贷不算在内。 - 收益：个人申请条件写在《普惠金融发展专项资金管理办法》（财金〔2023〕75 号）第六条。第一个条件是要属于重点就业群体。文件列的是城镇登记失业人员、就业困难人员（含残疾人）、退役军人、刑满释放人员。还有高校毕业生（含大学生村官和留学回国学生）、化解过剩产能企业职工和失业人员。还有返乡创业农民工、网络商户、脱贫人口、农村自主创业农民等。第二个条件是名下不能有别的贷款：「除助学贷款、脱贫人口小额信贷、住房贷款、购车贷款、5 万元以下小额消费贷款（含信用卡消费）以外，申请人提交创业担保贷款申请时，本人及其配偶无其他贷款」。第九条：「对符合条件的创业担保贷款，财政部门给予贷款实际利率 50% 的财政贴息。对展期、逾期的创业担保贷款，财政部门原则上不予贴息」。贴息就是利息由财政替你出一半。展期是到期后再往后延，逾期是过期没还，这两种情况财政不再替你出。第十条：个人申请的 10 万元以下创业担保贷款原则上取消反担保，不必再另外找人、或者拿财产给担保机构做担保。第十一条：纳入奖补支持范围的个人创业担保贷款「额度不超过 30 万元，贷款期限不超过 3 年」。合伙创业可适当提高，最高不超过个人额度上限之和的 110%。奖补支持的贷款利率上限分三档：东部地区为 LPR+50BPs，中西部地区 LPR+150BPs，脱贫地区 LPR+250BPs。LPR 是银行贷款市场报价利率，BPs 是利率的计量单位，加得越多利息越高。「还款积极、带动就业能力强、创业项目好」的，到期后可继续申请，累计次数不超过 3 次。第八条：申请人先向当地人力资源社会保障部门申请资格审核，再向担保机构和经办银行提交申请。第十二条：经省级人民政府同意，各地可扩大支持范围、提高额度和贴息比例（全国） - 证据等级：A - 来源：财政部 (2023). 关于印发《普惠金融发展专项资金管理办法》的通知（财金〔2023〕75 号，第六、八、九、十、十一、十二条）. - 备注：财政替你出一半利息，不改变「借的钱要还」这件事。本书在第 12 节第 1 条的立场没变：创业只拿亏得起的钱，不动家底，不给公司贷款签个人担保，配偶更不要跟着签。如果你已经决定要借，这种政策贷款是利息最低的那一档，别去碰消费贷和民间借贷。额度和适用范围各省可以往上调，实际能批多少，以当地人社部门当年的说法为准。2020 年疫情期间那份「个人最高 20 万」的通知是临时文件，现在看这份办法。开店是办个体户还是开公司、许可证、报税和退场，见第 12 节。失业期间的培训补贴、社保补贴和就业见习，见第 7 节第 13 条（职业培训补贴）。 **Evidence:** A. Even though the government covers half of the interest, the loan must still be repaid. Our book’s stance in Section 12, Item 1 remains unchanged: only risk‑acceptable capital should be used for entrepreneurship; do not tap personal savings or sign personal guarantees for corporate loans, and your spouse should avoid doing so as well. This provision simply indicates that, if you decide to borrow, this government loan offers the lowest possible interest rate — avoid consumer loans and informal lenders. Exact limits and eligibility may differ by province; always check the latest rules issued by your local civil affairs bureau. The temporary 2020 directive allowing up to 200,000 RMB per applicant has been superseded by the current measures. For details on registering a sole proprietorship or corporation, obtaining permits, tax filing, and winding down a business, refer to Section 12. Information on training subsidies, social‑insurance assistance, and internship programs for the unemployed can be found in Section 7, Item 13 (Vocational Training Subsidies). **Source summary:** If you absolutely must borrow money to get started, this government‑backed loan is a good option. Each applicant can receive up to 300,000 RMB for a maximum term of three years, with the state paying half of the interest. One often‑overlooked requirement is that at the time of application neither you nor your spouse may have any other outstanding loans — except student loans, micro‑credit for poverty‑alleviation recipients, mortgage or auto loans, and consumer loans under 50,000 RMB. **Low-ROI detour:** Move “Starting a business without joining a company? First look at startup guarantee loans: up to 300,000 RMB per individual, with the government covering half the interest” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If you absolutely must borrow money to get started, this government‑backed loan is a good option. Each applicant can receive up to 300,000 RMB for a maximum term of three years, with the state paying half of the interest. One often‑overlooked requirement is that at the time of application neither you nor your spouse may have any other outstanding loans — except student loans, micro‑credit for poverty‑alleviation recipients, mortgage or auto loans, and consumer loans under 50,000 RMB.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 07-013; chapter:12 **Source links:** [财政部 (2023). 关于印发《普惠金融发展专项资金管理办法》的通知（财金〔2023〕75 号，第六、八、九、十、十一、十二条）.](https://www.gov.cn/zhengce/zhengceku/202309/content_6903691.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/31-%E5%8D%81%E5%85%AB%E5%B2%81%E4%B9%8B%E5%90%8E%E6%9C%89%E5%93%AA%E5%87%A0%E6%9D%A1%E8%B7%AF.md --- ## 32. Studying Abroad Pragmatically Original chapter title: 出国留学：身份、打工、保险和回国认证 [← 回总目录](../README.md) 本节算钱和人身自由两笔账，不讨论该不该出国，也不比较学校好坏。下面四件事不知道就要吃亏：签证身份怎么才算没断、打工时数的上限在哪、哪几笔保险和费用是必须交的、回国以后这张文凭能不能被认。 覆盖美国、加拿大、英国、澳大利亚四个国家，数字一国一国列。来源是各国移民局和中国教育部的官方网页。**各国的留学政策改得很勤，比中国的法规还勤。本节所有数字的截至日期是 2026 年 9 月。出发前和每次续签前，都照来源栏的链接自己再查一遍。** 人在境外出了事怎么找使领馆、12308 能管什么、境外医疗和转运保险怎么买，见第 21 节。读书还是打工那道账，见第 ### 32-001 — Check whether the school is on the China Scholarship Council’s list of accredited institutions before paying tuition Original title: 交学费之前先查学校在不在留服中心的认证院校名单里 **Source text (English):** ### 1. Check whether the school is on the China Scholarship Council’s list of accredited institutions before paying tuition - Cost: No cost at all. Simply enter the school’s name into the “Accredited Institution Search” tool on the China Scholarship Council website; the check takes just a few minutes. - In plain terms: After returning to China, if you intend to use your degree to apply for civil service jobs, join state-owned enterprises, obtain residency status, or qualify for professional certifications, it must first be officially recognized. This recognition process is handled by the China Scholarship Council. If the school does not appear on the accredited list, both tuition fees and time invested will be wasted, as the degree holds no validity in China. Performing this check is completely free; do it first before paying any tuition. - Benefit: The China Scholarship Council provides a dedicated search portal for accredited institutions. Users can filter results by country or search directly by school name to verify whether a particular institution’s degrees are recognized. Additionally, the Ministry of Education’s Overseas Education Supervision Information Network publishes regulatory details regarding Sino-foreign cooperative education programs and overseas institutions. - Evidence grade: A - Notes: Always rely on your own online verification; third-party agents claiming “Ministry of Education approval” lack legal weight. The accredited list is subject to periodic updates; inclusion at the time of enrollment does not guarantee continued eligibility at graduation. It is advisable to recheck annually. Sino-foreign cooperative programs follow separate accreditation procedures. Individuals who enrolled after 2008 may retrieve their registration numbers via the Overseas Education Supervision Information Network using their full name and ID number. - Sources: China (Ministry of Education of China) Study Abroad Service Center. Accredited institution inquiry. ; Ministry of Education of China Education Foreign-related Supervision Information Network. **Original text (Chinese):** ### 1. 交学费之前先查学校在不在留服中心的认证院校名单里 - 成本：不花钱。在留服中心的「认证院校查询」里输一次学校名，几分钟就查完 - 说人话：回国以后，这张文凭要用来考公、进国企、落户、评职称，就得先过一道认证。认证由教育部留学服务中心做。学校不在能认证的名单里，学费和时间就白花了，文凭在国内用不上。查名单不花钱，查完再交学费。 - 收益：中国（教育部）留学服务中心有一个认证院校查询入口。你可以按国家查，也可以按学校名字查。查的是这所学校发的学历学位在不在认证范围里。另外，教育部教育涉外监管信息网还公布中外合作办学和境外办学的监管信息 - 证据等级：A - 来源：中国（教育部）留学服务中心. 认证院校查询. ；教育部教育涉外监管信息网. - 备注：中介嘴上说「教育部认可」不算数，以你自己上网查到的结果为准。名单会变，入学时在名单里，毕业时不一定还在，所以读书期间每年复查一次。中外合作办学的项目另有一套认证注册的制度。2008 年以后入学的，可以凭姓名和身份证号，在涉外监管信息网查自己的注册序号。 **Evidence:** A. Always rely on your own online verification; third-party agents claiming “Ministry of Education approval” lack legal weight. The accredited list is subject to periodic updates; inclusion at the time of enrollment does not guarantee continued eligibility at graduation. It is advisable to recheck annually. Sino-foreign cooperative programs follow separate accreditation procedures. Individuals who enrolled after 2008 may retrieve their registration numbers via the Overseas Education Supervision Information Network using their full name and ID number. **Source summary:** After returning to China, if you intend to use your degree to apply for civil service jobs, join state-owned enterprises, obtain residency status, or qualify for professional certifications, it must first be officially recognized. This recognition process is handled by the China Scholarship Council. If the school does not appear on the accredited list, both tuition fees and time invested will be wasted, as the degree holds no validity in China. Performing this check is completely free; do it first before paying any tuition. **Low-ROI detour:** Move “Check whether the school is on the China Scholarship Council’s list of accredited institutions before paying tuition” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “After returning to China, if you intend to use your degree to apply for civil service jobs, join state-owned enterprises, obtain residency status, or qualify for professional certifications, it must first be officially recognized. This recognition process is handled by the China Scholarship Council. If the school does not appear on the accredited list, both tuition fees and time invested will be wasted, as the degree holds no validity in China. Performing this check is completely free; do it first before paying any tuition.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [中国（教育部）留学服务中心. 认证院校查询.](http://yxcx.cscse.edu.cn/); [教育部教育涉外监管信息网.](https://jsj.moe.gov.cn/) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/32-%E5%87%BA%E5%9B%BD%E7%95%99%E5%AD%A6.md --- ### 32-002 — Legal battle over new U.S. F-1 rules: “Stay until graduation” remains the rule for now Original title: 盯住美国 F-1 新规的官司：「最长四年、读完 30 天内走」原定 2026 年 9 月 15 日生效，前一天被法院暂停，眼下仍是「读完为止」 **Source text (English):** ### 2. Legal battle over new U.S. F-1 rules: “Stay until graduation” remains the rule for now - Cost: No cost at all. Simply copy the program end date from your I-20 into your calendar and set a reminder 90 days in advance. The I-20 is the official document issued by your school confirming your eligibility to study in the U.S. Also, check updates from your school’s international student office each semester to see if there are any new developments in this case. - In plain terms: The U.S. originally planned to change F-1 rules so that students could stay for a maximum of four years, with only 30 days allowed to leave after finishing their studies. However, just one day before those rules were set to take effect, a federal court issued a stay. As a result, the old rule still applies: students may remain in the country for the full length of their program, with a 60-day grace period after graduation to depart. This stay does not mean the rules have been repealed; the government can still appeal, so the regulations might change again at any time. - Benefit: On July 17, 2026, the Department of Homeland Security announced a new rule scheduled to become effective on September 15, 2026. Under this proposal, F-1 students would no longer be allowed to stay “until graduation”; instead, they would be limited to a fixed maximum stay of four years, after which they would need to apply for an extension. Following completion of their studies or internship, they would have only 30 days to leave the country. On September 14, 2026, Judge Saylor of the U.S. District Court for the District of Massachusetts, citing Section 705 of the Administrative Procedure Act, issued a stay on the implementation of this rule nationwide. The court did not overturn the rule; the request to do so was denied, though the government retains the right to appeal later. The case remains ongoing. Thanks to this court order, holders of F, J, and I visas continue to be allowed to stay “until graduation,” with the same 60-day post-graduation departure window and no need to apply for an extension. - Evidence grade: A - Notes: This information is current as of September 25, 2026. The government may appeal to the First Circuit Court of Appeals, and DHS could revise and reissue the rules. Therefore, students planning to study for multiple years should not assume that the current rules will remain unchanged indefinitely. The next court hearing to review progress in the case is scheduled for October 2, 2026; after that date, it’s advisable to check your school’s international student office for any updates. Should these new rules eventually take effect, any extension request must be submitted before the expiration date; there will be no automatic renewal. Under the current rules, the departure deadline for students who decide to leave early differs from that for those who complete their program; in such cases, consult your school’s international student office for guidance. The same rule proposal also applies to J visas, though specific provisions differ from those for F-1 students; check details based on your own visa category. - Sources:DHS (2026). Establishing a Fixed Time Period of Admission and an Extension of Stay Procedure for Nonimmigrant Academic Students, Exchange Visitors (announced on 2026-07-17, originally scheduled to take effect on 2026-09-15). Presidents' Alliance on Higher Education and Immigration v. U.S. Department of Homeland Security, No. 1:26-cv-13799-FDS (D. Mass. Sept. 14, 2026), Court Docket. ; Yale Office of International Students & Scholars (2026-09-14). Important Update: Court Action on the D/S Rule. ; AILA (2026). One Day Before Taking Effect, Federal Court Postpones the F, J, and I Fixed Admission Period Rule. ; 8 CFR 214.2(f). **Original text (Chinese):** ### 2. 盯住美国 F-1 新规的官司：「最长四年、读完 30 天内走」原定 2026 年 9 月 15 日生效，前一天被法院暂停，眼下仍是「读完为止」 - 成本：不花钱。把 I-20 上的项目结束日期抄进日历，提前 90 天提醒一次。I-20 是学校发给你的留学资格证明。另外每学期看一次学校国际学生办公室的通知，看这场官司有没有新进展 - 说人话：美国原本要把 F-1 改成最长四年、读完 30 天内走。生效前一天，联邦法院把它暂停了。所以眼下还是老规矩：读多久算多久，读完有 60 天准备走人。暂停不是废除，政府还能上诉，规矩随时可能再变。 - 收益：国土安全部 2026 年 7 月 17 日公布了一项规则，原定 2026 年 9 月 15 日生效。内容是 F-1 学生不再按「读完为止」入境，改成固定期限，最长四年，到期要另外申请延期。读完或者实习结束后，只留 30 天准备离境。2026 年 9 月 14 日，马萨诸塞州联邦地区法院的 Saylor 法官依《行政程序法》第 705 条，推迟了这项规则的生效。暂停管全国，管整份规则。法院没有撤销这项规则，撤销的请求被驳回，但允许以后再提。案子还在继续审。按法院这道命令，F、J、I 三类签证的人仍按「读完为止」入境，60 天离境宽限期照旧，也不需要另外申请延期 - 证据等级：A - 来源：DHS (2026). Establishing a Fixed Time Period of Admission and an Extension of Stay Procedure for Nonimmigrant Academic Students, Exchange Visitors（2026-07-17 公布，原定 2026-09-15 生效）. ；Presidents' Alliance on Higher Education and Immigration v. U.S. Department of Homeland Security, No. 1:26-cv-13799-FDS (D. Mass. Sept. 14, 2026)，法院案卷. ；Yale Office of International Students & Scholars (2026-09-14). Important Update: Court Action on the D/S Rule. ；AILA (2026). One Day Before Taking Effect, Federal Court Postpones the F, J, and I Fixed Admission Period Rule. ；8 CFR 214.2(f). - 备注：本条截至 2026 年 9 月 25 日。政府可以向第一巡回上诉法院上诉，国土安全部也可以改好规则重新发布。所以要读好几年的人，别假定老规矩会一直不变。法院定了 2026 年 10 月 2 日再开庭听双方汇报进展，过了那天再看一次学校的通知。新规如果以后生效，要延期就得在期限到期之前另外申请，不会自动续上。老规矩下，提前不读了的，离境期限和读完的不一样，先问学校国际学生办公室。J 签证在同一份规则里，细节和 F-1 不一样，按自己的签证类别去查。 **Evidence:** A. This information is current as of September 25, 2026. The government may appeal to the First Circuit Court of Appeals, and DHS could revise and reissue the rules. Therefore, students planning to study for multiple years should not assume that the current rules will remain unchanged indefinitely. The next court hearing to review progress in the case is scheduled for October 2, 2026; after that date, it’s advisable to check your school’s international student office for any updates. Should these new rules eventually take effect, any extension request must be submitted before the expiration date; there will be no automatic renewal. Under the current rules, the departure deadline for students who decide to leave early differs from that for those who complete their program; in such cases, consult your school’s international student office for guidance. The same rule proposal also applies to J visas, though specific provisions differ from those for F-1 students; check details based on your own visa category. **Source summary:** The U.S. originally planned to change F-1 rules so that students could stay for a maximum of four years, with only 30 days allowed to leave after finishing their studies. However, just one day before those rules were set to take effect, a federal court issued a stay. As a result, the old rule still applies: students may remain in the country for the full length of their program, with a 60-day grace period after graduation to depart. This stay does not mean the rules have been repealed; the government can still appeal, so the regulations might change again at any time. **Low-ROI detour:** Move “Legal battle over new U.S. F-1 rules: “Stay until graduation” remains the rule for now” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The U.S. originally planned to change F-1 rules so that students could stay for a maximum of four years, with only 30 days allowed to leave after finishing their studies. However, just one day before those rules were set to take effect, a federal court issued a stay. As a result, the old rule still applies: students may remain in the country for the full length of their program, with a 60-day grace period after graduation to depart. This stay does not mean the rules have been repealed; the government can still appeal, so the regulations might change again at any time.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [DHS (2026). Establishing a Fixed Time Period of Admission and an Extension of Stay Procedure for Nonimmigrant Academic Students, Exchange Visitors（2026-07-17 公布，原定 2026-09-15 生效）.](https://www.federalregister.gov/documents/2026/07/17/2026-14439/establishing-a-fixed-time-period-of-admission-and-an-extension-of-stay-procedure-for-nonimmigrant); [Presidents' Alliance on Higher Education and Immigration v. U.S. Department of Homeland Security, No. 1:26-cv-13799-FDS (D. Mass. Sept. 14, 2026)，法院案卷.](https://www.courtlistener.com/docket/74661796/presidents-alliance-on-higher-education-and-immigration-v-united-states/); [Yale Office of International Students & Scholars (2026-09-14). Important Update: Court Action on the D/S Rule.](https://oiss.yale.edu/news/important-update-court-action-on-the-ds-rule); [AILA (2026). One Day Before Taking Effect, Federal Court Postpones the F, J, and I Fixed Admission Period Rule.](https://www.aila.org/blog/think-immigration-one-day-before-taking-effect-federal-court-postpones-the-f-j-and-i-fixed-admission-period-rule); [8 CFR 214.2(f).](https://www.ecfr.gov/current/title-8/chapter-I/subchapter-B/part-214/section-214.2) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/32-%E5%87%BA%E5%9B%BD%E7%95%99%E5%AD%A6.md --- ### 32-003 — The maximum allowed work hours are strict limits in the U.S., Canada, UK, and Australia — exceeding them violates visa terms. Original title: 打工时数是美加英澳四国都写死的红线，超一小时就是违反签证条件 **Source text (English):** ### 3. The maximum allowed work hours are strict limits in the U.S., Canada, UK, and Australia — exceeding them violates visa terms. - Cost: There’s no cost involved. You simply need to track your weekly hours yourself. The difficulty lies in employers often claiming “no one checks extra hours,” but you must never believe this. - In plain terms: All four countries set clear caps on how many hours international students may work. Going over these limits breaches visa conditions, potentially leading to visa revocation, deportation, or extra scrutiny during future applications. The limits are: 20 hours per week in the U.S., 20 hours weekly for degree students and 10 hours for non-degree students in the UK, 24 hours per week in Canada, and 48 hours every two weeks in Australia. Hours worked at multiple jobs must be combined. - Benefit: F-1 students in the U.S. may work up to 20 hours per week on campus during term time, with the same 20-hour weekly cap applying to approved off-campus jobs; full-time work is allowed during holidays. This is stipulated under 8 CFR 214.2(f)(9) of U.S. federal immigration regulations. UK students pursuing degree-level courses may work 20 hours weekly during term time, while those on non-degree programs are limited to 10 hours per week; no work is permitted for part-time students at all. Self-employment is also prohibited, meaning you cannot work for yourself, nor may you serve as a professional athlete or performer. These rules are outlined in the UK immigration rules for students, specifically Student ST26.1 and ST26.5. Eligible full-time students in Canada may work up to 24 hours per week off campus, per Article 186(v) of the Immigration and Refugee Protection Regulations (IRPR). For Australian student visas, the limit is 48 hours every two weeks while classes are in session; this restriction does not apply to research-based master’s or PhD students, nor their dependents. - Evidence grade: A - Notes: In the U.S., any off-campus work must first receive official approval; you cannot begin working while your I-765 work permit application is still pending. Older Canadian work permits may list a 20-hour weekly cap, but if you still meet all eligibility criteria, current regulations permit up to 24 hours per week. The UK’s self-employment ban is broadly interpreted: taking private contracts, running an online store, or working as a freelancer all count as prohibited self-employment. - Sources:8 CFR 214.2(f)(9). ; UK Home Office. Immigration Rules Appendix Student (ST26.1, ST26.5). ; IRCC. Work off campus as an international student. ; Australian Government Department of Home Affairs. Student visa (subclass 500). **Original text (Chinese):** ### 3. 打工时数是美加英澳四国都写死的红线，超一小时就是违反签证条件 - 成本：不花钱。自己按周把工时记下来。难在雇主会说「多干几个小时没人查」，这话不能信 - 说人话：四个国家都给学生签证的打工时间定了上限。超了就是违反签证条件，可能被取消签证、被遣返，以后再申请也会被追问。上限是：美国每周 20 小时，英国读学位每周 20 小时、学位以下 10 小时，加拿大每周 24 小时，澳大利亚每两周 48 小时。打两份工要合起来算。 - 收益：美国的 F-1 学生，校内打工在学期中每周不得超过 20 小时。经批准的校外兼职同样是每周 20 小时。假期可以全职。依据是美国联邦移民法规 8 CFR 214.2(f)(9)。英国的学生签证，读学位及以上课程的，学期内每周 20 小时，学位以下的每周 10 小时。非全日制课程一律不得打工。还不得自雇（自己给自己干活），也不得做职业运动员或者演艺工作。依据是英国移民规则里管学生的那一部分，附录 Student ST26.1、ST26.5。加拿大符合条件的全日制学生，校外打工每周最多 24 小时，依据是加拿大移民法实施条例 IRPR 第 186(v) 条。澳大利亚的学生签证，课程进行期间每两周最多 48 小时。研究型硕士、博士和他们的家属不受这个限制 - 证据等级：A - 来源：8 CFR 214.2(f)(9). ；UK Home Office. Immigration Rules Appendix Student（ST26.1、ST26.5）. ；IRCC. Work off campus as an international student. ；Australian Government Department of Home Affairs. Student visa (subclass 500). - 备注：美国的校外打工必须先获批。申请打工许可的 I-765 还在审的时候，就不能开工。加拿大的旧许可上印的是每周 20 小时，只要还符合条件，实际可以做到 24 小时，以现行规定为准。英国不许自雇那条管得很宽：接私活、开网店、做自由职业都算。 **Evidence:** A. In the U.S., any off-campus work must first receive official approval; you cannot begin working while your I-765 work permit application is still pending. Older Canadian work permits may list a 20-hour weekly cap, but if you still meet all eligibility criteria, current regulations permit up to 24 hours per week. The UK’s self-employment ban is broadly interpreted: taking private contracts, running an online store, or working as a freelancer all count as prohibited self-employment. **Source summary:** All four countries set clear caps on how many hours international students may work. Going over these limits breaches visa conditions, potentially leading to visa revocation, deportation, or extra scrutiny during future applications. The limits are: 20 hours per week in the U.S., 20 hours weekly for degree students and 10 hours for non-degree students in the UK, 24 hours per week in Canada, and 48 hours every two weeks in Australia. Hours worked at multiple jobs must be combined. **Low-ROI detour:** Move “The maximum allowed work hours are strict limits in the U.S., Canada, UK, and Australia — exceeding them violates visa terms.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “All four countries set clear caps on how many hours international students may work. Going over these limits breaches visa conditions, potentially leading to visa revocation, deportation, or extra scrutiny during future applications. The limits are: 20 hours per week in the U.S., 20 hours weekly for degree students and 10 hours for non-degree students in the UK, 24 hours per week in Canada, and 48 hours every two weeks in Australia. Hours worked at multiple jobs must be combined.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [8 CFR 214.2(f)(9).](https://www.ecfr.gov/current/title-8/chapter-I/subchapter-B/part-214/section-214.2); [UK Home Office. Immigration Rules Appendix Student（ST26.1、ST26.5）.](https://www.gov.uk/guidance/immigration-rules/immigration-rules-appendix-student); [IRCC. Work off campus as an international student.](https://www.canada.ca/en/immigration-refugees-citizenship/services/study-canada/work/work-off-campus.html); [Australian Government Department of Home Affairs. Student visa (subclass 500).](https://immi.homeaffairs.gov.au/visas/getting-a-visa/visa-listing/student-500) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/32-%E5%87%BA%E5%9B%BD%E7%95%99%E5%AD%A6.md --- ### 32-004 — The core requirement for eligibility is “full-time enrollment”: any gap due to suspension, withdrawal, or transfer disqualifies you from working. Original title: 身份的根是「全日制在读」：休学、退学、转学空档期一律不能打工 **Source text (English):** ### 4. The core requirement for eligibility is “full-time enrollment”: any gap due to suspension, withdrawal, or transfer disqualifies you from working. - Cost: No cost involved. Before suspending, withdrawing, or transferring schools, contact your school’s international student office to confirm your current status. - In plain terms: Whether you can work depends on whether you are currently enrolled full-time. Once you are suspended, withdrawn, expelled, or not attending classes during a transfer, your right to work ends immediately. Continuing to work in such cases constitutes illegal employment. Many assume that as long as their visa remains valid, they are still eligible, but in reality their status has already been revoked. - Benefit: Canadian regulations explicitly prohibit off-campus work during approved suspension periods, as well as for students who are not actively enrolled during a transfer. Work privileges can only be reinstated after resuming full-time studies. In the U.S., off-campus work eligibility is granted only to F-1 students whose SEVIS record shows an “Active” status — this system tracks valid enrollment for international students, and such students must also maintain full-time coursework. In the UK, work permits are issued based on course type; students on part-time programs are not permitted to work. - Evidence grade: A - Notes: If you are feeling overwhelmed by coursework and considering reducing your course load, first verify exactly how many credits constitute full-time enrollment — falling below that threshold will disqualify you from work eligibility, often even before any work permit issues arise. Students who are expelled or whose programs are terminated typically lose their eligibility status on the same day; do not wait for an official notice from the school before taking action. - Sources:IRCC. Work off campus as an international student. ; U.S. Department of Homeland Security, Study in the States. Working in the United States. ; UK Home Office. Immigration Rules Appendix Student (ST26.1). **Original text (Chinese):** ### 4. 身份的根是「全日制在读」：休学、退学、转学空档期一律不能打工 - 成本：不花钱。停课、休学、换学校之前，先找学校的国际学生办公室，问清楚自己的身份状态 - 说人话：能不能打工，看你是不是正在全日制上学。一旦休学、退学、被开除，或者转学期间没在上课，打工资格当场就没了。这时候接着干，就是非法打工。很多人以为签证没到期就没事，其实身份早断了。 - 收益：加拿大明文规定，在获批的休学期间不得校外打工。转学期间没有在学习的，也不得校外打工。要等恢复学业以后，才能重新开始工作。美国的校内打工资格只给 SEVIS 里身份为 Active 的 F-1 学生。SEVIS 是美国的留学生身份档案系统，Active 是在读有效。这些学生还要维持全日制课业。英国的打工许可按课程类型给，非全日制课程不得打工 - 证据等级：A - 来源：IRCC. Work off campus as an international student. ；U.S. Department of Homeland Security, Study in the States. Working in the United States. ；UK Home Office. Immigration Rules Appendix Student（ST26.1）. - 备注：课业压力大，想减课之前先问清楚：减到多少就不算全日制了。这一条比打工更早出事。被学校开除、或者项目被终止的，身份通常当天就断。别等学校发正式信再行动。 **Evidence:** A. If you are feeling overwhelmed by coursework and considering reducing your course load, first verify exactly how many credits constitute full-time enrollment — falling below that threshold will disqualify you from work eligibility, often even before any work permit issues arise. Students who are expelled or whose programs are terminated typically lose their eligibility status on the same day; do not wait for an official notice from the school before taking action. **Source summary:** Whether you can work depends on whether you are currently enrolled full-time. Once you are suspended, withdrawn, expelled, or not attending classes during a transfer, your right to work ends immediately. Continuing to work in such cases constitutes illegal employment. Many assume that as long as their visa remains valid, they are still eligible, but in reality their status has already been revoked. **Low-ROI detour:** Move “The core requirement for eligibility is “full-time enrollment”: any gap due to suspension, withdrawal, or transfer disqualifies you from working.” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Whether you can work depends on whether you are currently enrolled full-time. Once you are suspended, withdrawn, expelled, or not attending classes during a transfer, your right to work ends immediately. Continuing to work in such cases constitutes illegal employment. Many assume that as long as their visa remains valid, they are still eligible, but in reality their status has already been revoked.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [IRCC. Work off campus as an international student.](https://www.canada.ca/en/immigration-refugees-citizenship/services/study-canada/work/work-off-campus.html); [U.S. Department of Homeland Security, Study in the States. Working in the United States.](https://studyinthestates.dhs.gov/students/work/working-in-the-united-states); [UK Home Office. Immigration Rules Appendix Student（ST26.1）.](https://www.gov.uk/guidance/immigration-rules/immigration-rules-appendix-student) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/32-%E5%87%BA%E5%9B%BD%E7%95%99%E5%AD%A6.md --- ### 32-005 — United States: You must report your new address within 10 days of moving Original title: 美国：搬家后 10 天内必须报新地址 **Source text (English):** ### 5. United States: You must report your new address within 10 days of moving - Cost: No cost at all. Submitting the address change online takes just ten minutes. - In plain terms: If you move within the United States, the law requires you to inform USCIS within ten days. Failing to do so is no minor issue. First, it is illegal; second, any mail sent to you by USCIS could easily be lost. - Benefit: Under 8 CFR 265.1, foreign nationals required by law to register must report any change of address to USCIS within ten days of moving. Reporting via the official USCIS channels lets you both confirm the address change and provide your new address. - Evidence grade: A - Notes: Reporting to USCIS is separate from updating your school records. You must also update your SEVIS record through your educational institution, which maintains your student visa status. The other three countries also mandate reporting address changes to immigration authorities or schools, though both the deadlines and procedures differ by country. Always follow the instructions posted on your local immigration authority’s website. - Sources:8 CFR 265.1. ; USCIS. AR-11, Alien's Change of Address Card. **Original text (Chinese):** ### 5. 美国：搬家后 10 天内必须报新地址 - 成本：不花钱。在线提交一次改址，十分钟 - 说人话：在美国换了住的地方，法律要求 10 天之内通知移民局。不报不是小事。一来它本身违法，二来移民局寄给你的信会寄丢。 - 收益：美国联邦移民法规 8 CFR 265.1 规定，按法律要登记的外国人，地址变了以后 10 日内要报告。报给 USCIS（美国移民局），按它要求的办法报，既报地址变了这件事，也报新地址 - 证据等级：A - 来源：8 CFR 265.1. ；USCIS. AR-11, Alien's Change of Address Card. - 备注：报了移民局，学校那边的 SEVIS 记录（你的留学生身份档案）还要另外更新。其余三个国家也都要求换了地址就通知移民局或者学校。期限和办法各国不同，按你所在国移民局的网页办。 **Evidence:** A. Reporting to USCIS is separate from updating your school records. You must also update your SEVIS record through your educational institution, which maintains your student visa status. The other three countries also mandate reporting address changes to immigration authorities or schools, though both the deadlines and procedures differ by country. Always follow the instructions posted on your local immigration authority’s website. **Source summary:** If you move within the United States, the law requires you to inform USCIS within ten days. Failing to do so is no minor issue. First, it is illegal; second, any mail sent to you by USCIS could easily be lost. **Low-ROI detour:** Move “United States: You must report your new address within 10 days of moving” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If you move within the United States, the law requires you to inform USCIS within ten days. Failing to do so is no minor issue. First, it is illegal; second, any mail sent to you by USCIS could easily be lost.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [8 CFR 265.1.](https://www.ecfr.gov/current/title-8/chapter-I/subchapter-B/part-265/section-265.1); [USCIS. AR-11, Alien's Change of Address Card.](https://www.uscis.gov/ar-11) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/32-%E5%87%BA%E5%9B%BD%E7%95%99%E5%AD%A6.md --- ### 32-006 — Before you go and while studying abroad, check the Ministry of Education’s study‑abroad warnings Original title: 出发前和在读期间，看一眼教育部的留学预警 **Source text (English):** ### 6. Before you go and while studying abroad, check the Ministry of Education’s study‑abroad warnings - Cost: Nothing to pay. Check it once before departure and then once each semester. - In plain terms: The Ministry of Education issues specific warnings for certain countries or regions when recent safety conditions or policies there appear unfavorable to Chinese students. These are official, publicly posted risk notices that you can verify in writing — far more reliable than what any agency might tell you. Checking them costs nothing. - Benefit: The Ministry posts study‑abroad warnings on its Overseas Education Supervision website. In 2025, four such warnings were issued. Warning No. 1 warned that certain higher‑education bills in some U.S. states contained provisions hostile toward China (April 9, 2025). Warnings No. 2 and No. 3 both highlighted the high incidence of cases involving Chinese citizens in the Philippines and an overall poor study‑abroad environment there (July 18, 2025 and August 30, 2025). Warning No. 4 noted deteriorating safety and study conditions in Japan, advising prospective students to plan carefully before going (November 16, 2025). - Evidence grade: A - Notes: These warnings are not outright bans; they simply provide an official basis for evaluating risk. They are updated as circumstances change, so this section is not kept current — always refer to the latest page on the website. For information on personal safety and consular assistance abroad, see Section 21. - Sources: Ministry of Education of China Education Foreign Supervision Information Network. Early Warning Information. ; Ministry of Education of China issued 2025 No. 4 Study Abroad Early Warning. ; No. 1. **Original text (Chinese):** ### 6. 出发前和在读期间，看一眼教育部的留学预警 - 成本：不花钱。出发前看一次，以后每学期看一次 - 说人话：教育部会对某个国家或者地区专门发预警，说那里近期的治安或者政策对中国留学生不利。这是官方公开发布的风险提示，白纸黑字能查到，比中介的说法可靠。看一眼不花钱。 - 收益：教育部通过教育涉外监管信息网发布留学预警。2025 年一共发了 4 号。第 1 号提示美国有关州通过的高等教育法案里含有涉华消极条款（2025-04-09）。第 2 号和第 3 号两次提示菲律宾针对中国公民的案件多发、留学环境不佳（2025-07-18、2025-08-30）。第 4 号提示日本治安形势和留学环境不佳，建议谨慎规划赴日留学（2025-11-16） - 证据等级：A - 来源：教育部教育涉外监管信息网. 预警信息. ；教育部发布 2025 年第 4 号留学预警. ；第 1 号. - 备注：预警不是禁令，也不是说不能去，它给你一个掂量当地风险的官方依据。预警名单随形势变，本节不长期跟着更新，以网站上当期的页面为准。境外人身安全和领事保护见第 21 节。 **Evidence:** A. These warnings are not outright bans; they simply provide an official basis for evaluating risk. They are updated as circumstances change, so this section is not kept current — always refer to the latest page on the website. For information on personal safety and consular assistance abroad, see Section 21. **Source summary:** The Ministry of Education issues specific warnings for certain countries or regions when recent safety conditions or policies there appear unfavorable to Chinese students. These are official, publicly posted risk notices that you can verify in writing — far more reliable than what any agency might tell you. Checking them costs nothing. **Low-ROI detour:** Move “Before you go and while studying abroad, check the Ministry of Education’s study‑abroad warnings” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The Ministry of Education issues specific warnings for certain countries or regions when recent safety conditions or policies there appear unfavorable to Chinese students. These are official, publicly posted risk notices that you can verify in writing — far more reliable than what any agency might tell you. Checking them costs nothing.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** chapter:21 **Source links:** [教育部教育涉外监管信息网. 预警信息.](https://jsj.moe.gov.cn/); [教育部发布 2025 年第 4 号留学预警.](https://jsj.moe.gov.cn/n2/2/2/2060.shtml); [第 1 号.](https://jsj.moe.gov.cn/n2/2/2/2001.shtml) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/32-%E5%87%BA%E5%9B%BD%E7%95%99%E5%AD%A6.md --- ### 32-007 — Australia: OSHC must cover the entire stay without any gaps; lack of proof may lead to denied entry Original title: 澳大利亚：OSHC 必须覆盖全程且中间不能断，落地拿不出保险可能被拒绝入境 **Source text (English):** ### 7. Australia: OSHC must cover the entire stay without any gaps; lack of proof may lead to denied entry - Cost: Several thousand to tens of thousands of RMB. Purchase it once based on the length of your visa; if you’re studying for several years, buy coverage for that entire period. - In plain terms: Australia makes overseas student health insurance (OSHC) a mandatory visa requirement — it’s not optional. The policy must cover your entire stay in the country. When renewing or switching policies, there must be no lapse in coverage. If you cannot produce proof of insurance upon arrival, you may be denied entry on the spot. Family members accompanying you as dependents must each purchase their own policy. - Benefit: According to Australian Department of Home Affairs regulations, student visa applicants and their dependents must obtain OSHC, which must remain in effect throughout their entire stay in Australia without any interruptions. The policy must be issued by an insurer approved by Australian authorities, except for applicants who qualify for exemptions. There must be no gap between the end date of one policy and the start date of a new one. Failure to provide proof of active coverage upon entry can result in denial of entry. For travelers arriving in Australia prior to their course start date, the policy start date must be set to the actual date of arrival. - Evidence grade: A - Notes: If your school arranges the insurance for you, be sure to confirm the insurer’s name, the policy’s start and end dates, and the policy number — these details must be included in your visa application. Purchasing coverage for a shorter period than needed can cause issues when you apply to renew your visa; it’s better to buy coverage that extends well beyond your graduation date. - Sources:Australian Government Department of Home Affairs. Student visa (subclass 500). **Original text (Chinese):** ### 7. 澳大利亚：OSHC 必须覆盖全程且中间不能断，落地拿不出保险可能被拒绝入境 - 成本：数千到上万元人民币。按签证时长一次性买，读几年买几年 - 说人话：澳大利亚把留学生医疗保险写进了签证条件，不是可买可不买。保险要盖住整个停留期。续签换保单的时候，中间不能有空档。入境时拿不出保险证明，可能当场被拒绝入境。家里人来陪读，每个人都要单独买一份。 - 收益：澳大利亚内政部规定，学生签证申请人和他的家属要买海外学生医疗保险（OSHC），而且在澳大利亚停留的全程都要有，不能断。保险要由澳大利亚认可的保险机构提供。符合可以免买的豁免情形的除外。新保险和前一个签证的保险之间不得有空档。入境时拿不出已经投保的证明，可能被拒绝入境。比课程开始时间更早入境的，保险起始日要写实际抵达澳大利亚的那一天 - 证据等级：A - 来源：Australian Government Department of Home Affairs. Student visa (subclass 500). - 备注：学校代办的，要问清楚保险公司名称、保单起止日期和保单号，签证申请里要填这些。买短了会让续签出问题，宁可买到毕业以后再多留一点。 **Evidence:** A. If your school arranges the insurance for you, be sure to confirm the insurer’s name, the policy’s start and end dates, and the policy number — these details must be included in your visa application. Purchasing coverage for a shorter period than needed can cause issues when you apply to renew your visa; it’s better to buy coverage that extends well beyond your graduation date. **Source summary:** Australia makes overseas student health insurance (OSHC) a mandatory visa requirement — it’s not optional. The policy must cover your entire stay in the country. When renewing or switching policies, there must be no lapse in coverage. If you cannot produce proof of insurance upon arrival, you may be denied entry on the spot. Family members accompanying you as dependents must each purchase their own policy. **Low-ROI detour:** Move “Australia: OSHC must cover the entire stay without any gaps; lack of proof may lead to denied entry” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Australia makes overseas student health insurance (OSHC) a mandatory visa requirement — it’s not optional. The policy must cover your entire stay in the country. When renewing or switching policies, there must be no lapse in coverage. If you cannot produce proof of insurance upon arrival, you may be denied entry on the spot. Family members accompanying you as dependents must each purchase their own policy.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Australian Government Department of Home Affairs. Student visa (subclass 500).](https://immi.homeaffairs.gov.au/visas/getting-a-visa/visa-listing/student-500) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/32-%E5%87%BA%E5%9B%BD%E7%95%99%E5%AD%A6.md --- ### 32-008 — UK: Besides the visa fee, there is an annual healthcare surcharge — £776 per year for students, paid in full at application time Original title: 英国：签证费之外还有一笔按年收的医疗附加费，学生每年 776 英镑，申请时一次付清 **Source text (English):** ### 8. UK: Besides the visa fee, there is an annual healthcare surcharge — £776 per year for students, paid in full at application time - Cost: The visa fee is £558. There is also a healthcare surcharge of £776 per year, both of which must be paid in full at the time of application. - In plain terms: The amount you pay to go to the UK isn’t limited to just the visa fee. You also have to prepay the healthcare surcharge based on the length of your visa, which is required to access the UK’s National Health Service. For a two‑year visa, that means paying £1,552 upfront. Add this to the visa fee, and you’ll need to budget for this total amount before you travel. - Benefit: The fee for a UK student visa is £558, regardless of whether you apply from outside the UK or extend/change your visa status while already there. In addition, the healthcare surcharge must be paid to use the National Health Service; it is calculated per year of your visa and paid in full at application. For students and their dependents, the charge is £776 per year — so a two‑year visa requires a payment of £1,552. Other applicant categories pay £1,035 per year. If your visa lasts more than six months but less than a full year, the charge is still applied for a full year. - Evidence grade: A - Notes: Both the fee amounts and exchange rates may change; always refer to the two pages listed under Sources for the most current figures. Generally, students aged 18 or older enrolled in degree programmes can stay for up to five years, while those on non‑degree courses are limited to two years. Use these timeframes to estimate the total healthcare surcharge you’ll need to pay. - Sources:UK Government. Student visa. ; UK Government. Pay for UK healthcare as part of your immigration application. **Original text (Chinese):** ### 8. 英国：签证费之外还有一笔按年收的医疗附加费，学生每年 776 英镑，申请时一次付清 - 成本：签证费 558 英镑。医疗附加费每年 776 英镑。两笔都在申请时一次交清 - 说人话：去英国要交的钱不止签证费。还要按签证年数预交医疗附加费，交了才能用英国的国民医疗服务。两年的签证就是一次交 1552 英镑。再加上签证费，出发前这一笔要一次交清，做预算别漏了。 - 收益：英国学生签证的费用是 558 英镑。在英国境外申请、在境内延期或者转换，都是这个数。另外还有医疗附加费，交了才能用英国的国民医疗服务，按签证年数在申请时一次预交。学生本人和他的家属是每年 776 英镑，比如 2 年的签证就是 1552 英镑。其他类别的申请人是每年 1035 英镑。签证超过 6 个月、不足 1 年的，按整年收取 - 证据等级：A - 来源：UK Government. Student visa. ；UK Government. Pay for UK healthcare as part of your immigration application. - 备注：金额和汇率都会变，按来源里那两个页面上的当期数字算。读学位课程、年满 18 岁的，一般最长能待 5 年，学位以下的是 2 年。按这个年数估算要交多少附加费。 **Evidence:** A. Both the fee amounts and exchange rates may change; always refer to the two pages listed under Sources for the most current figures. Generally, students aged 18 or older enrolled in degree programmes can stay for up to five years, while those on non‑degree courses are limited to two years. Use these timeframes to estimate the total healthcare surcharge you’ll need to pay. **Source summary:** The amount you pay to go to the UK isn’t limited to just the visa fee. You also have to prepay the healthcare surcharge based on the length of your visa, which is required to access the UK’s National Health Service. For a two‑year visa, that means paying £1,552 upfront. Add this to the visa fee, and you’ll need to budget for this total amount before you travel. **Low-ROI detour:** Move “UK: Besides the visa fee, there is an annual healthcare surcharge — £776 per year for students, paid in full at application time” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The amount you pay to go to the UK isn’t limited to just the visa fee. You also have to prepay the healthcare surcharge based on the length of your visa, which is required to access the UK’s National Health Service. For a two‑year visa, that means paying £1,552 upfront. Add this to the visa fee, and you’ll need to budget for this total amount before you travel.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [UK Government. Student visa.](https://www.gov.uk/student-visa); [UK Government. Pay for UK healthcare as part of your immigration application.](https://www.gov.uk/healthcare-immigration-application) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/32-%E5%87%BA%E5%9B%BD%E7%95%99%E5%AD%A6.md --- ### 32-009 — Allow time for certification before returning to China: CSCSE certification takes 10–20 working days Original title: 回国前留出认证时间：留服认证要 10 到 20 个工作日 **Source text (English):** ### 9. Allow time for certification before returning to China: CSCSE certification takes 10–20 working days - Cost: The application and payment are both done online. Preparing documents and waiting for review also take about a month when counted in working days. - In plain terms: If you plan to use your overseas degree in China, you must first get it certified. The review alone requires 10–20 working days. During peak hiring seasons or if documents are returned for corrections, the process may take even longer. Since many deadlines—such as those for campus recruitment, civil service exams, and household registration—are fixed, it’s wise not to delay this step until the last minute. - Benefit: Certification of overseas degrees in China is handled via the online portal of the China Scholarship Council Education Service Center. The procedure involves four steps: registration and identity verification, online submission of documents, payment, and finally evaluation and review. The officially stated processing time is 10–20 working days, which excludes weekends and holidays and represents the duration needed for the Center’s review. - Evidence grade: A - Notes: Required documents include your diploma, passport or travel permit, residence permit or visa stamp, a photo, and an authorization statement. Entry and exit records during your stay abroad are retrieved automatically by the system, so be sure to keep those visa pages intact. The Center also posts announcements regarding revoked certificates or temporary suspensions of applications from certain institutions; it’s advisable to check whether your school is affected before applying. - Sources: China (Ministry of Education of China) Study Abroad Service Center. Online Service Hall·Academic Degree Certification. **Original text (Chinese):** ### 9. 回国前留出认证时间：留服认证要 10 到 20 个工作日 - 成本：线上申请，线上缴费。准备材料加上审核，按工作日算，前后一个月上下 - 说人话：国外的学历回国要用，得先做学历学位认证。光是审核就要 10 到 20 个工作日。赶上求职季，或者材料被退回来，还要更久。秋招、考公报名、落户都有截止日期，别等到要用了才开始办。 - 收益：国（境）外学历学位认证在中国（教育部）留学服务中心的网上服务大厅办。流程是四步：注册并实名认证，在线提交申请和材料，在线缴费，等评估和审核。公布的认证工作时限是 10 至 20 个工作日。工作日不含周末和节假日，这段是留服中心审核用的时间 - 证据等级：A - 来源：中国（教育部）留学服务中心. 网上服务大厅·学历学位认证. - 备注：要交的材料有这几样：文凭证书，护照或者通行证，居留卡或者签证签注，证件照片，授权声明。出国期间的出入境记录由系统自己调取，所以在外期间的签证页别丢。留服中心网站上还会发公告，说哪些认证书作废、暂停受理哪所学校的认证申请。办之前先看一眼有没有涉及自己的学校。 **Evidence:** A. Required documents include your diploma, passport or travel permit, residence permit or visa stamp, a photo, and an authorization statement. Entry and exit records during your stay abroad are retrieved automatically by the system, so be sure to keep those visa pages intact. The Center also posts announcements regarding revoked certificates or temporary suspensions of applications from certain institutions; it’s advisable to check whether your school is affected before applying. **Source summary:** If you plan to use your overseas degree in China, you must first get it certified. The review alone requires 10–20 working days. During peak hiring seasons or if documents are returned for corrections, the process may take even longer. Since many deadlines—such as those for campus recruitment, civil service exams, and household registration—are fixed, it’s wise not to delay this step until the last minute. **Low-ROI detour:** Move “Allow time for certification before returning to China: CSCSE certification takes 10–20 working days” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If you plan to use your overseas degree in China, you must first get it certified. The review alone requires 10–20 working days. During peak hiring seasons or if documents are returned for corrections, the process may take even longer. Since many deadlines—such as those for campus recruitment, civil service exams, and household registration—are fixed, it’s wise not to delay this step until the last minute.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [中国（教育部）留学服务中心. 网上服务大厅·学历学位认证.](http://zwfw.cscse.edu.cn/) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/32-%E5%87%BA%E5%9B%BD%E7%95%99%E5%AD%A6.md --- ### 32-010 — The number of schools under “enhanced scrutiny” for certification keeps rising; paying to buy a degree is no longer an option Original title: 认证被「加强审查」的学校每年都在加，花钱买文凭这条路已经走不通 **Source text (English):** ### 10. The number of schools under “enhanced scrutiny” for certification keeps rising; paying to buy a degree is no longer an option - Cost: No cost at all. Before enrolling, simply search the school’s name in the announcements posted by the China Scholarship Council (CSC). - In plain terms: The CSC regularly publishes lists of foreign institutions subject to enhanced scrutiny for degree certification, and at times it temporarily halts certification applications for certain schools. These are precisely the schools advertised as offering “no language requirements, no need to leave the country, and a master’s degree in just a few months.” Searching for a school’s name beforehand saves you from having to file appeals later on. - Benefit: The China Scholarship Council consistently issues notices about tightening certification checks for degrees awarded by specific foreign institutions — essentially adding an extra layer of verification for their diplomas. The most recent notice is No. 9, dated October 28, 2025. The CSC has also announced temporary suspensions of certification applications for certain overseas schools and issued warnings about fraudsters exploiting the degree certification process to defraud applicants. - Evidence grade: A - Notes: “Enhanced scrutiny” does not automatically mean a degree cannot be certified, but it does require submission of additional documentation and takes considerably longer. Any agency promising “guaranteed certification” or “expedited processing via internal channels” is running a scam; the CSC has issued explicit anti-fraud advisories on this matter. Engaging overseas services to write papers or attend classes on your behalf risks not only degree revocation but also negative consequences for your visa status if discovered. - Sources: China (Ministry of Education of China) Study Abroad Service Center. Announcement on Strengthening Certification Review of Academic Degree Certification of Some Foreign Universities (9) (2025-10-28). **Original text (Chinese):** ### 10. 认证被「加强审查」的学校每年都在加，花钱买文凭这条路已经走不通 - 成本：不花钱。报名之前，在留服中心的通知公告里搜一次学校名 - 说人话：留服中心会点名一批国外院校，对它们的学历认证单独加强审查，也会暂停受理个别学校的认证申请。被点名的往往就是宣传里「免语言、免出境、几个月拿硕士」的那种。报名前搜一次学校名，比事后申诉省事得多。 - 收益：中国（教育部）留学服务中心一直在发公告，对部分国外院校的学历学位认证加强认证审查（对这些学校的文凭单独多查一道）。最新一份是第九号（2025-10-28）。留服中心还发过暂停受理个别境外院校认证申请的公告，也发过提示，说有人借国（境）外学历学位认证实施诈骗 - 证据等级：A - 来源：中国（教育部）留学服务中心. 关于对部分国外院校学历学位认证加强认证审查的公告（九）（2025-10-28）. ；中国（教育部）留学服务中心. - 备注：「加强审查」不等于一定认证不了，但会要求你补交更多材料，时间也更长。凡是承诺「包认证」「内部渠道加急」的中介都是骗局，留服中心专门发过防诈骗提示。跨境找人代写论文、代上网课，被查到除了学历作废，还可能影响签证记录。 **Evidence:** A. “Enhanced scrutiny” does not automatically mean a degree cannot be certified, but it does require submission of additional documentation and takes considerably longer. Any agency promising “guaranteed certification” or “expedited processing via internal channels” is running a scam; the CSC has issued explicit anti-fraud advisories on this matter. Engaging overseas services to write papers or attend classes on your behalf risks not only degree revocation but also negative consequences for your visa status if discovered. **Source summary:** The CSC regularly publishes lists of foreign institutions subject to enhanced scrutiny for degree certification, and at times it temporarily halts certification applications for certain schools. These are precisely the schools advertised as offering “no language requirements, no need to leave the country, and a master’s degree in just a few months.” Searching for a school’s name beforehand saves you from having to file appeals later on. **Low-ROI detour:** Move “The number of schools under “enhanced scrutiny” for certification keeps rising; paying to buy a degree is no longer an option” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The CSC regularly publishes lists of foreign institutions subject to enhanced scrutiny for degree certification, and at times it temporarily halts certification applications for certain schools. These are precisely the schools advertised as offering “no language requirements, no need to leave the country, and a master’s degree in just a few months.” Searching for a school’s name beforehand saves you from having to file appeals later on.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [中国（教育部）留学服务中心. 关于对部分国外院校学历学位认证加强认证审查的公告（九）（2025-10-28）.](https://www.cscse.edu.cn/cscse/sy/tzgg/2025102809225023345/index.html); [中国（教育部）留学服务中心.](https://www.cscse.edu.cn/) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/32-%E5%87%BA%E5%9B%BD%E7%95%99%E5%AD%A6.md --- ## 33. Navigating Life with Disability Original chapter title: 残疾之后怎么活 [← 回总目录](../README.md) 这一节写的是残疾已经发生之后的日子。怎么防住致残，在第 1 节和第 13 节，这里不重复。 四种口径分开算，不互相换算。急症和并发症那几条按死亡率算。补贴、待遇、打官司那几条按金钱算。上学、办事那几条按时间算。精神障碍住院、行为能力和监护那几条按人身自由算。 世界卫生组织的说明书给了三个数字。全球约有 13 亿人存在显著功能障碍，占世界人口的 16%，大约每六个人里有一个。部分残疾人比没有残疾的人早死最多 20 年。残疾人得抑郁、哮喘、糖尿病、卒中、肥胖或者口腔健康不良的风险是两倍。这些差距里，很大一部分不是残疾本身造成的，是看不上病、上不了学、找 ### 33-001 — Sudden severe headache and sweating after spinal cord injury: first help the person sit upright, loosen tight clothing, and call 120. Original title: 脊髓损伤之后突然剧烈头痛、出汗，先扶坐直、松开衣物，同时叫 120 **Source text (English):** ### 1. Sudden severe headache and sweating after spinal cord injury: first help the person sit upright, loosen tight clothing, and call 120. - Cost: No cost at all. Just three simple actions, completed in just a few dozen seconds. - In plain terms: In people with spinal cord injury, the body’s warning signals get disrupted. Even though the bladder may be full or clothing might be tight, the person might not notice it — yet blood pressure can spike dramatically. The warning signs are sudden severe headache and sweating. In such cases, the first step is to help the person sit upright, loosen any tight clothing, check whether the bladder is full, and call 120 right away. - Benefit: This episode is known as autonomic dysreflexia. A systematic review examined four major databases — Medline, CINAHL, EMBASE, and PsycINFO — and included 31 studies, 6 of which were randomized controlled trials. The review clearly states that non-drug management during an episode consists of three steps: positioning the patient upright, loosening tight clothing, and removing any triggering factors. These steps are supported by clinical consensus and physiological evidence, and are classified as Level 5 evidence. Antihypertensive drugs are only used when blood pressure remains elevated; phentolamine has Level 1 evidence, while nifedipine and prostaglandin E2 have Level 2 evidence. Preventive strategies mainly target common triggers such as urinary retention and surgical procedures; most of these preventive measures are backed by Level 4 or Level 5 evidence. - Evidence grade: B - Sources:Krassioukov A, Warburton DE, Teasell R, Eng JJ; Spinal Cord Injury Rehabilitation Evidence Research Team (2009). A systematic review of the management of autonomic dysreflexia after spinal cord injury. Archives of Physical Medicine and Rehabilitation, 90(4):682-695. - Notes: This B rating reflects the fact that there are no randomized controlled trials supporting those three immediate actions — only clinical consensus and physiological reasoning. The review itself notes that most of these measures are supported solely by non-controlled studies. Medication administration is strictly a medical professional’s responsibility; family members must not give antihypertensive drugs at home. Lying the person down can further raise blood pressure, so sitting upright is essential. Family members and caregivers must also master these three steps. This condition must never be mistaken for ordinary headaches. **Original text (Chinese):** ### 1. 脊髓损伤之后突然剧烈头痛、出汗，先扶坐直、松开衣物，同时叫 120 - 成本：不花钱。三个动作，几十秒做完。 - 说人话：脊髓损伤的人，身体的报警线路断了一截。膀胱憋着、衣服勒着，本人可能没感觉，血压却会猛往上冲。信号是突然剧烈头痛和出汗。这时先把人扶坐直、松开勒紧的衣物、看是不是憋着尿，同时叫 120。 - 收益：这种发作叫自主神经反射异常。一篇系统综述检索了 Medline、CINAHL、EMBASE 和 PsycINFO 四个数据库，纳入 31 项研究，其中 6 项是随机对照试验。综述写明，发作当时的非药物处理是三步：把患者摆成直立体位、松开紧身衣物、去除诱发刺激。这三步的依据是临床共识和生理学数据，属于第 5 级证据。血压持续升高时才用降压药，其中哌唑嗪有第 1 级证据，硝苯地平和前列腺素 E2 有第 2 级证据。综述还写明，预防发作的策略主要针对泌尿生殖系统和手术这两类常见诱因，多数只有第 4 级和第 5 级证据支撑 - 证据等级：B - 来源：Krassioukov A, Warburton DE, Teasell R, Eng JJ; Spinal Cord Injury Rehabilitation Evidence Research Team (2009). A systematic review of the management of autonomic dysreflexia after spinal cord injury. Archives of Physical Medicine and Rehabilitation, 90(4):682-695. - 备注：定 B 是因为那三个现场动作背后没有随机对照试验，只有共识和生理学推理。综述自己也说，这些办法多数只有非对照研究支撑。用药那一段是医生的事，家里不要自己给降压药。让人躺平会让血压更高，所以要扶坐直。家属和护工也要会这三步。别把它当普通头痛扛过去。 **Evidence:** B. This B rating reflects the fact that there are no randomized controlled trials supporting those three immediate actions — only clinical consensus and physiological reasoning. The review itself notes that most of these measures are supported solely by non-controlled studies. Medication administration is strictly a medical professional’s responsibility; family members must not give antihypertensive drugs at home. Lying the person down can further raise blood pressure, so sitting upright is essential. Family members and caregivers must also master these three steps. This condition must never be mistaken for ordinary headaches. **Source summary:** In people with spinal cord injury, the body’s warning signals get disrupted. Even though the bladder may be full or clothing might be tight, the person might not notice it — yet blood pressure can spike dramatically. The warning signs are sudden severe headache and sweating. In such cases, the first step is to help the person sit upright, loosen any tight clothing, check whether the bladder is full, and call 120 right away. **Low-ROI detour:** Move “Sudden severe headache and sweating after spinal cord injury: first help the person sit upright, loosen tight clothing, and call 120.” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “In people with spinal cord injury, the body’s warning signals get disrupted. Even though the bladder may be full or clothing might be tight, the person might not notice it — yet blood pressure can spike dramatically. The warning signs are sudden severe headache and sweating. In such cases, the first step is to help the person sit upright, loosen any tight clothing, check whether the bladder is full, and call 120 right away.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** Krassioukov A, Warburton DE, Teasell R, Eng JJ; [Spinal Cord Injury Rehabilitation Evidence Research Team (2009). A systematic review of the management of autonomic dysreflexia after spinal cord injury. Archives of Physical Medicine and Rehabilitation, 90(4):682-695.](https://doi.org/10.1016/j.apmr.2008.10.017) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 33-002 — The first decade after becoming disabled is a high-risk period for suicide; this shouldn’t be dismissed as “just a matter of staying positive.” Original title: 致残之后的头十年是自杀的高风险期，别当成「想开点」就行的事 **Source text (English):** ### 2. The first decade after becoming disabled is a high-risk period for suicide; this shouldn’t be dismissed as “just a matter of staying positive.” - Cost: No cost at all. It only requires a phone call or a single appointment booking. - In plain terms: In the first few years after becoming disabled, it’s very common for both the disabled individual and their family members to experience severe emotional distress — this is not a sign of weak willpower at all. Long-term follow-up studies conducted at two spinal cord injury centers in the UK found that the suicide rate among this group is five times higher than that of the general population. Over 90% of all suicides among these individuals occur within the first decade after their injury. For people whose injury was directly caused by a prior suicide attempt, this risk is even higher. - Benefit: This study tracked 2,304 patients with traumatic spinal cord injuries who were newly admitted between 1991 and 2010, survived the first year after injury, and had residual neurological impairments at discharge, with follow-up lasting until the end of 2014. Among them, 63 patients (2.7%) had suffered their injury as a direct result of a prior suicide attempt. By the end of the follow-up period, 533 patients had died, of which 4.2% died by suicide; 91% of all suicides occurred within the first ten years after injury. The age-standardized suicide mortality rate was 62.5 cases per 100,000 people per year (95% CI 36.4–88.6), which is five times the average suicide rate of 12.2 cases per 100,000 people in England and Wales in 2014. Compared to patients with other causes of injury, those whose injury was triggered by a prior suicide attempt had a 4.32-fold higher risk of death overall (P<0.001), and a 9.46-fold higher risk of suicide specifically (P<0.001). - Evidence grade: A - Sources:Savic G, DeVivo MJ, Frankel HL, Jamous MA, Soni BM, Charlifue S (2018). Suicide and traumatic spinal cord injury - a cohort study. Spinal Cord, 56(1):2-6. - Notes: This research was limited to spinal cord injury patients only, so the findings should be extrapolated with caution to other causes of disability such as blindness, amputation, or burns. Its main takeaway is the time window of heightened risk: this elevated risk does not fade away immediately after discharge, and requires close monitoring for a full decade. For support services, please refer to Section 29, Item 11 (12356). To prevent accidental harm, avoid storing sleeping pills or pesticides at home; see Section 1, Item 25 (thoughts of suicide). If feelings of grief and emotional distress persist for more than six months, seek help from a psychiatrist or clinical psychologist; see Section 29, Item 8 (grief lasting over half a year). **Original text (Chinese):** ### 2. 致残之后的头十年是自杀的高风险期，别当成「想开点」就行的事 - 成本：不花钱。打一个电话，或者挂一次号。 - 说人话：刚残疾那几年，自己或者家人情绪垮掉，是常见的，不是意志力的问题。英国两家脊髓损伤中心的长期随访发现，这群人的自杀率是普通人的五倍。九成以上的自杀发生在受伤后的头十年。受伤原因本身就是自杀的人，风险还要高出一截。 - 收益：研究跟踪了 1991 到 2010 年新入院、熬过伤后第一年、出院时有神经功能缺损的 2304 例外伤性脊髓损伤患者，随访到 2014 年底。其中 63 例（2.7%）的受伤原因本身就是自杀未遂。到随访结束共 533 人死亡，其中 4.2% 死于自杀，91% 的自杀发生在受伤后的头十年。按年龄标化的自杀死亡率是每年每 10 万人 62.5 例（95% CI 36.4–88.6，可信范围），是 2014 年英格兰和威尔士普通人群自杀率（每 10 万人 12.2 例）的五倍。因自杀未遂致伤的那部分人，和其他致伤原因相比，死亡的比值比是 4.32（P<0.001），自杀的比值比是 9.46（P<0.001） - 证据等级：A - 来源：Savic G, DeVivo MJ, Frankel HL, Jamous MA, Soni BM, Charlifue S (2018). Suicide and traumatic spinal cord injury - a cohort study. Spinal Cord, 56(1):2-6. - 备注：这项研究只看了脊髓损伤，套到失明、截肢、烧伤这些别的致残原因上属于往外推。它能说明的是时间窗：风险不是出院就过去了，要盯十年。要人陪着说话打 12356，见第 29 节第 11 条（12356）。家里别囤安眠药和农药，见第 1 节第 25 条（自杀念头）。哀伤和情绪卡住半年还在原地，去精神科或临床心理科挂号，见第 29 节第 8 条（哀伤过了半年）。 **Evidence:** A. This research was limited to spinal cord injury patients only, so the findings should be extrapolated with caution to other causes of disability such as blindness, amputation, or burns. Its main takeaway is the time window of heightened risk: this elevated risk does not fade away immediately after discharge, and requires close monitoring for a full decade. For support services, please refer to Section 29, Item 11 (12356). To prevent accidental harm, avoid storing sleeping pills or pesticides at home; see Section 1, Item 25 (thoughts of suicide). If feelings of grief and emotional distress persist for more than six months, seek help from a psychiatrist or clinical psychologist; see Section 29, Item 8 (grief lasting over half a year). **Source summary:** In the first few years after becoming disabled, it’s very common for both the disabled individual and their family members to experience severe emotional distress — this is not a sign of weak willpower at all. Long-term follow-up studies conducted at two spinal cord injury centers in the UK found that the suicide rate among this group is five times higher than that of the general population. Over 90% of all suicides among these individuals occur within the first decade after their injury. For people whose injury was directly caused by a prior suicide attempt, this risk is even higher. **Low-ROI detour:** Move “The first decade after becoming disabled is a high-risk period for suicide; this shouldn’t be dismissed as “just a matter of staying positive.”” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “In the first few years after becoming disabled, it’s very common for both the disabled individual and their family members to experience severe emotional distress — this is not a sign of weak willpower at all. Long-term follow-up studies conducted at two spinal cord injury centers in the UK found that the suicide rate among this group is five times higher than that of the general population. Over 90% of all suicides among these individuals occur within the first decade after their injury. For people whose injury was directly caused by a prior suicide attempt, this risk is even higher.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 01-025; 29-008; 29-011 **Source links:** [Savic G, DeVivo MJ, Frankel HL, Jamous MA, Soni BM, Charlifue S (2018). Suicide and traumatic spinal cord injury - a cohort study. Spinal Cord, 56(1):2-6.](https://doi.org/10.1038/sc.2017.98) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 33-003 — Hospitalization for mental disorders is voluntary; only two exceptions allow admission without consent Original title: 精神障碍住院以自愿为原则，只有两种情形可以不经本人同意 **Source text (English):** ### 3. Hospitalization for mental disorders is voluntary; only two exceptions allow admission without consent - Cost: No cost involved. Memorize these two exceptions so you can cite them when needed. - In plain terms: Family members or employers cannot force someone to stay in a psychiatric hospital indefinitely. The law permits admission without consent only in two specific cases: when the person has already harmed or is at risk of harming themselves, or when they have already harmed or are at risk of harming others. In the first case, hospital admission still requires guardian approval; otherwise it is not allowed. If someone disputes the diagnosis, they may request a second evaluation within three days, and later can hire an independent medical expert for a formal assessment. - Benefit: Article 30 of the Mental Health Law states that “hospitalization for mental disorders shall be voluntary.” Admission is mandatory only when diagnostic findings and clinical assessments confirm that the individual has a serious mental disorder and meets one of two criteria: (1) they have already attempted or are at risk of attempting self-harm, or (2) they have already harmed or are at risk of harming others. Article 31 adds that in the first scenario, admission requires guardian consent; otherwise it is prohibited. Article 32 permits anyone who disputes the diagnosis to request a second evaluation within three days, conducted by psychiatrists other than those who made the original diagnosis; further disagreement may be addressed by hiring a legally licensed medical expert. Article 35 stipulates that if subsequent evaluations show the person does not meet criteria for serious mental disorder or does not require hospitalization, admission must be halted. Article 78 also holds liable anyone who knowingly admits a non‑patient to a psychiatric facility; this law took effect on 1 May 2013 and was amended in 2018. - Evidence grade: A - Sources: Mental Health Law of the People's Republic of China (amended in 2018, Article 30, Article 31, Article 32, Article 35, Article 78). - Notes: It is essential to clarify both sides of this rule; otherwise it could be misread as “no one can ever be admitted.” Article 28 mandates that close relatives, employers, or local police must intervene immediately if a suspected patient shows signs of self‑harm or harm to others, and must arrange for a medical evaluation; hospitals must comply with such requests. Thus, “being evaluated” and “being hospitalized” are separate steps, each with its own threshold. Article 75 outlines penalties for hospitals that improperly restrain patients or misdiagnose healthy individuals; violators may face sanctions up to revocation of their license. Guidance on handling situations where someone exhibits violent tendencies can be found in Section 8. **Original text (Chinese):** ### 3. 精神障碍住院以自愿为原则，只有两种情形可以不经本人同意 - 成本：不花钱。把两条情形记住，需要时能说出口。 - 说人话：家属或单位一句话，不能把一个人留在精神病院住院。法律只认两种情况：已经伤害自己或有这个危险，已经危害别人或有这个危险。第一种要监护人同意才能收。对诊断有异议的，三天内可以要求再次诊断，之后还能自己委托鉴定。 - 收益：《精神卫生法》第三十条写明「精神障碍的住院治疗实行自愿原则」。只有诊断结论和病情评估表明就诊者是严重精神障碍患者、并且有下列情形之一的，才应当实施住院治疗。一是「已经发生伤害自身的行为，或者有伤害自身的危险的」。二是「已经发生危害他人安全的行为，或者有危害他人安全的危险的」。第三十一条：属于第一种情形的，经监护人同意医疗机构才实施住院治疗，监护人不同意的不得实施。第三十二条：属于第二种情形而本人或者监护人有异议的，可以要求再次诊断，应当自收到诊断结论之日起三日内提出，由二名初次诊断医师以外的精神科执业医师作出；对再次诊断结论仍有异议的，可以自主委托依法取得执业资质的鉴定机构做精神障碍医学鉴定。第三十五条：再次诊断结论或者鉴定报告表明不能确定为严重精神障碍患者、或者患者不需要住院治疗的，医疗机构不得对其实施住院治疗。第七十八条：将非精神障碍患者故意作为精神障碍患者送入医疗机构治疗的，依法承担赔偿责任（全国，2013 年 5 月 1 日起施行，2018 年修正） - 证据等级：A - 来源：中华人民共和国精神卫生法（2018 年修正，第三十条、第三十一条、第三十二条、第三十五条、第七十八条）. - 备注：反过来，也不是谁都不能送医。第二十八条规定，疑似精神障碍患者已经发生伤害自身、危害他人安全的行为，或者有这个危险的，其近亲属、所在单位、当地公安机关应当立即采取措施予以制止，并将其送往医疗机构进行精神障碍诊断。医疗机构接到送诊的，不得拒绝作出诊断。所以「送去做诊断」和「留下来住院」是两道门，前一道低，后一道高。第七十五条列了医疗机构的责任，违反规定实施约束隔离、把非精神障碍患者诊断成精神障碍患者，要被处分直至吊销执业证书。身边人有伤人冲动时怎么办，见第 8 节。 **Evidence:** A. It is essential to clarify both sides of this rule; otherwise it could be misread as “no one can ever be admitted.” Article 28 mandates that close relatives, employers, or local police must intervene immediately if a suspected patient shows signs of self‑harm or harm to others, and must arrange for a medical evaluation; hospitals must comply with such requests. Thus, “being evaluated” and “being hospitalized” are separate steps, each with its own threshold. Article 75 outlines penalties for hospitals that improperly restrain patients or misdiagnose healthy individuals; violators may face sanctions up to revocation of their license. Guidance on handling situations where someone exhibits violent tendencies can be found in Section 8. **Source summary:** Family members or employers cannot force someone to stay in a psychiatric hospital indefinitely. The law permits admission without consent only in two specific cases: when the person has already harmed or is at risk of harming themselves, or when they have already harmed or are at risk of harming others. In the first case, hospital admission still requires guardian approval; otherwise it is not allowed. If someone disputes the diagnosis, they may request a second evaluation within three days, and later can hire an independent medical expert for a formal assessment. **Low-ROI detour:** Move “Hospitalization for mental disorders is voluntary; only two exceptions allow admission without consent” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Family members or employers cannot force someone to stay in a psychiatric hospital indefinitely. The law permits admission without consent only in two specific cases: when the person has already harmed or is at risk of harming themselves, or when they have already harmed or are at risk of harming others. In the first case, hospital admission still requires guardian approval; otherwise it is not allowed. If someone disputes the diagnosis, they may request a second evaluation within three days, and later can hire an independent medical expert for a formal assessment.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** chapter:08 **Source links:** [中华人民共和国精神卫生法（2018 年修正，第三十条、第三十一条、第三十二条、第三十五条、第七十八条）.](https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf7448a066d) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 33-004 — For caregivers of disabled family members at home, it’s vital to watch your own health Original title: 长期照护家里残疾人的那个人，自己的身体要有人盯着 **Source text (English):** ### 4. For caregivers of disabled family members at home, it’s vital to watch your own health - Cost: There’s no cost involved. Simply share some of the caregiving duties and use that time to get a medical checkup. - In plain terms: It’s not exaggeration when caregivers feel completely exhausted. One U.S. study followed over 800 older adults for four years. Those caring for a disabled spouse while also reporting high levels of mental strain had a mortality risk roughly 63% higher than people who weren’t caregivers. No such increase appeared among caregivers who didn’t report feeling stressed. So the real issue isn’t caregiving itself, but the long-term strain it causes. - Benefit: This prospective cohort study ran from 1993 to 1998, with an average follow-up period of 4.5 years across four U.S. communities. It included 392 caregivers and 427 non-caregivers aged 66–96 who all lived with their spouses. Over four years, 103 participants (12.6%) passed away. After adjusting for socioeconomic factors, pre-existing conditions, and subclinical cardiovascular disease, caregivers reporting mental or emotional stress had a 63% higher mortality risk compared to non-caregivers (RR 1.63, 95% CI 1.00–2.65). No significant increase in mortality was seen among caregivers without reported stress (RR 1.08, 95% CI 0.61–1.90) or among spouses who were disabled but not cared for by their partners (RR 1.37, 95% CI 0.73–2.58). - Evidence grade: A - Sources:Schulz R, Beach SR (1999). Caregiving as a risk factor for mortality: the Caregiver Health Effects Study. JAMA, 282(23):2215-2219. - Notes: Caution: The lower bound of the confidence interval here is exactly 1.00, meaning there remains a small chance that no actual difference exists. This study focused on older U.S. adults living with disabled spouses, so its findings may not fully apply to caregivers of younger disabled family members. Still, it clearly shows that those experiencing high stress face greater risk. Whenever possible, share caregiving duties with others; contact local disability associations and civil affairs bureaus for respite care or day programs. Caregivers should also keep taking any prescribed medications — see Section 16, Item 1. The main beneficiary of all this advice is you. **Original text (Chinese):** ### 4. 长期照护家里残疾人的那个人，自己的身体要有人盯着 - 成本：不花钱。把照护的活分出去一部分，自己去做一次体检。 - 说人话：照护者累垮不是矫情。一项美国研究跟踪了八百多位老人四年。一边照护失能的配偶、一边报告自己精神吃力的那批人，死亡风险比不照护的人高约六成。照护但不觉得吃力的人，没有出现这种升高。所以要盯的不是照护本身，是那份长期紧绷。 - 收益：研究是前瞻性人群队列，1993 到 1998 年，平均随访 4.5 年，在美国四个社区做。392 名照护者和 427 名非照护者，年龄 66 到 96 岁，都与配偶同住。四年内 103 人（12.6%）死亡。调整社会人口学因素、已有疾病和亚临床心血管疾病之后，一边照护一边报告有精神或情绪紧张的人，死亡风险比非照护对照高 63%（RR 1.63，95% CI 1.00–2.65，可信范围）。照护但未报告紧张的人（RR 1.08，95% CI 0.61–1.90）和配偶失能但本人不照护的人（RR 1.37，95% CI 0.73–2.58），调整后的死亡率都没有升高 - 证据等级：A - 来源：Schulz R, Beach SR (1999). Caregiving as a risk factor for mortality: the Caregiver Health Effects Study. JAMA, 282(23):2215-2219. - 备注：争议：这项研究的可信范围下限正好压在 1.00 上，「没有差别」这个可能性没有被完全排除。人群是与配偶同住的美国老人，照护对象是失能的老年配偶，套到照护年轻残疾家属的人身上属于往外推。它能说明的是方向：吃力的那部分人风险更高。能分出去的照护活尽量分出去，托养和日间照料服务问当地残联和民政。照护者自己的慢性病别停药，见第 16 节第 1 条（药按医嘱吃满）。这条的受益人是你自己。 **Evidence:** A. Caution: The lower bound of the confidence interval here is exactly 1.00, meaning there remains a small chance that no actual difference exists. This study focused on older U.S. adults living with disabled spouses, so its findings may not fully apply to caregivers of younger disabled family members. Still, it clearly shows that those experiencing high stress face greater risk. Whenever possible, share caregiving duties with others; contact local disability associations and civil affairs bureaus for respite care or day programs. Caregivers should also keep taking any prescribed medications — see Section 16, Item 1. The main beneficiary of all this advice is you. **Source summary:** It’s not exaggeration when caregivers feel completely exhausted. One U.S. study followed over 800 older adults for four years. Those caring for a disabled spouse while also reporting high levels of mental strain had a mortality risk roughly 63% higher than people who weren’t caregivers. No such increase appeared among caregivers who didn’t report feeling stressed. So the real issue isn’t caregiving itself, but the long-term strain it causes. **Low-ROI detour:** Move “For caregivers of disabled family members at home, it’s vital to watch your own health” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “It’s not exaggeration when caregivers feel completely exhausted. One U.S. study followed over 800 older adults for four years. Those caring for a disabled spouse while also reporting high levels of mental strain had a mortality risk roughly 63% higher than people who weren’t caregivers. No such increase appeared among caregivers who didn’t report feeling stressed. So the real issue isn’t caregiving itself, but the long-term strain it causes.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 16-001 **Source links:** [Schulz R, Beach SR (1999). Caregiving as a risk factor for mortality: the Caregiver Health Effects Study. JAMA, 282(23):2215-2219.](https://doi.org/10.1001/jama.282.23.2215) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 33-005 — For long‑term wheelchair users, switch to a pressure‑relieving cushion and check the ischial and sacrococcygeal areas daily Original title: 长期坐轮椅的，坐垫换成减压型，每天看一遍坐骨和尾骨 **Source text (English):** ### 5. For long‑term wheelchair users, switch to a pressure‑relieving cushion and check the ischial and sacrococcygeal areas daily - Cost: A pressure‑relieving cushion costs several hundred to over a thousand yuan. The daily check takes just one minute. - In plain terms: Regular foam cushions can cause skin breakdown after prolonged pressure. Once broken, the skin heals slowly and is prone to infection. In a trial conducted in nursing homes, the group using pressure‑relieving cushions showed significantly fewer pressure ulcers on the ischial region. Wheelchairs must also be sized to each individual; a generic model does not suffice. - Benefit: This randomized clinical trial took place in 12 nursing homes between 2004 and 2008, enrolling 232 residents aged 65 or older who used a wheelchair for at least 6 hours daily and had a Braden score ≤18. All participants received a properly fitted wheelchair and were then randomly assigned to two groups: one used skin‑protective cushions (air, viscoelastic fluid plus foam, or gel plus foam), while the other used segmented foam cushions 7.6 cm thick. Follow‑up lasted 6 months or until a pressure ulcer developed. For pressure ulcers at the ischial tuberosity, the segmented foam group had 8 cases (6.7%) versus 1 case (0.9%) in the skin‑protective group (P = 0.04). When both ischial and sacrococcygeal ulcers were counted, the segmented foam group had 21 cases (17.6%) and the skin‑protective group 12 cases (10.6%); this difference was not statistically significant (P = 0.14). - Evidence grade: B - Sources:Brienza D, Kelsey S, Karg P, et al. (2010). A randomized clinical trial on preventing pressure ulcers with wheelchair seat cushions. Journal of the American Geriatrics Society, 58(12):2308-2314. - Notes: Two factors justify a B rating. First, the sample size was only 232 participants; the P‑value for the primary outcome (0.04) barely crossed the threshold, while secondary outcomes showed no difference. Second, the participants were elderly nursing‑home residents; results may not apply to younger wheelchair users. Since all subjects received a properly fitted wheelchair, both “proper fit” and “cushion type” contributed to outcomes; therefore, merely swapping the cushion is insufficient. For pressure‑ulcer prevention in bedridden individuals, air mattresses and regular repositioning are discussed in Section 17, Item 8 (Pressure ulcers). Information on applying for subsidies for basic assistive devices can be found in Section 7 of this chapter (contact the county disability‑services office). **Original text (Chinese):** ### 5. 长期坐轮椅的，坐垫换成减压型，每天看一遍坐骨和尾骨 - 成本：一个减压坐垫几百元到上千元。每天看一遍，一分钟。 - 说人话：普通海绵坐垫压久了会把皮肤压破，破了愈合很慢，容易感染。养老院里用减压坐垫的老人，坐骨那里的压疮明显更少，但把尾骨一起算就没看出差别。轮椅本身也要按人的尺寸配，别买个通用款就算了。 - 收益：这项随机临床试验在 12 家养老院做，2004 到 2008 年招募 232 名 65 岁以上、每天坐轮椅 6 小时以上、Braden 评分 18 分以下的住户。所有人先配了合身的轮椅，再随机分成两组。一组用皮肤保护型坐垫（空气、黏性流体加泡沫、或者凝胶加泡沫），一组用 7.6 厘米厚的分段式泡沫坐垫。随访 6 个月或者到发生压疮为止。坐骨结节部位的压疮，分段泡沫组 8 例（6.7%），皮肤保护型坐垫组 1 例（0.9%），P=0.04。把坐骨和骶尾部的压疮合起来算，分段泡沫组 21 例（17.6%），皮肤保护型坐垫组 12 例（10.6%），P=0.14，没有做出差别 - 证据等级：B - 来源：Brienza D, Kelsey S, Karg P, et al. (2010). A randomized clinical trial on preventing pressure ulcers with wheelchair seat cushions. Journal of the American Geriatrics Society, 58(12):2308-2314. - 备注：定 B 的原因有两条。一是样本只有 232 人，主要终点的 P 值 0.04 刚过线，次要终点没有做出差别。二是人群是养老院里的高龄住户，套到年轻的轮椅使用者身上属于往外推。试验里所有人都先配了合身的轮椅，所以「合身」和「坐垫」是一起起作用的，别只换坐垫。长期卧床的压疮防护，气垫床和定时翻身，见第 17 节第 8 条（压疮）。基本型辅助器具的配置补贴怎么申请，见本节第 7 条（去县级残联问全）。 **Evidence:** B. Two factors justify a B rating. First, the sample size was only 232 participants; the P‑value for the primary outcome (0.04) barely crossed the threshold, while secondary outcomes showed no difference. Second, the participants were elderly nursing‑home residents; results may not apply to younger wheelchair users. Since all subjects received a properly fitted wheelchair, both “proper fit” and “cushion type” contributed to outcomes; therefore, merely swapping the cushion is insufficient. For pressure‑ulcer prevention in bedridden individuals, air mattresses and regular repositioning are discussed in Section 17, Item 8 (Pressure ulcers). Information on applying for subsidies for basic assistive devices can be found in Section 7 of this chapter (contact the county disability‑services office). **Source summary:** Regular foam cushions can cause skin breakdown after prolonged pressure. Once broken, the skin heals slowly and is prone to infection. In a trial conducted in nursing homes, the group using pressure‑relieving cushions showed significantly fewer pressure ulcers on the ischial region. Wheelchairs must also be sized to each individual; a generic model does not suffice. **Low-ROI detour:** Move “For long‑term wheelchair users, switch to a pressure‑relieving cushion and check the ischial and sacrococcygeal areas daily” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Regular foam cushions can cause skin breakdown after prolonged pressure. Once broken, the skin heals slowly and is prone to infection. In a trial conducted in nursing homes, the group using pressure‑relieving cushions showed significantly fewer pressure ulcers on the ischial region. Wheelchairs must also be sized to each individual; a generic model does not suffice.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 17-008; 33-007 **Source links:** [Brienza D, Kelsey S, Karg P, et al. (2010). A randomized clinical trial on preventing pressure ulcers with wheelchair seat cushions. Journal of the American Geriatrics Society, 58(12):2308-2314.](https://doi.org/10.1111/j.1532-5415.2010.03168.x) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 33-006 — Don’t buy therapies or devices that claim to cure paralysis, blindness, or deafness Original title: 别买「能治好瘫痪、失明、耳聋」的疗法和器械 **Source text (English):** ### 6. Don’t buy therapies or devices that claim to cure paralysis, blindness, or deafness - Cost: There’s no direct cost, but it saves you money. The hard part is that family members, full of hope, can’t be dissuaded from buying them. - In plain terms: Advertising laws leave no room for ambiguity. Ads for medical services, drugs, and medical devices are prohibited from making any claims about effectiveness, cure rates, or success rates, and they can’t feature real patients sharing their experiences. Phrases like “stand up after three treatment cycles” or “so many people have recovered” are illegal on their own, so there’s no need to even examine the underlying theory. Even products that aren’t classified as medical devices aren’t allowed to mention any disease treatment benefits at all. - Benefit: Article 16 of the Advertising Law states that ads for medical services, drugs, and medical devices must not contain any of the following: (1) assertions or guarantees regarding efficacy or safety; (2) information about cure rates or effectiveness; (3) comparisons of efficacy, safety, or performance with other drugs or medical devices, or with other medical institutions; (4) use of endorsers or testimonials to recommend or vouch for the product. Article 17 adds that aside from ads for medical services, drugs, and medical devices, “no other ads are permitted to reference disease treatment functions, nor may they use medical terminology or language that could easily be confused with drugs or medical devices.” Article 4 further requires all ads to be free of false or misleading content, and to not deceive or mislead consumers; advertisers bear full responsibility for the accuracy of their ad content (National regulations, revised 2021). - Evidence grade: A - Sources:Advertising Law of China (amended in 2021, Article 4, Article 16, Article 17). - Notes: There’s only one way to tell if a product is legitimate: whether it dares to make bold, absolute claims. Reputable hospital rehabilitation departments never promise that you’ll stand up after a set number of treatment cycles. If you come across such promotional material, report it to 12315 or your local market regulation authorities. The same marketing tactics are used for health supplements, as detailed in Section 6, Item 10 (Health Supplements). If you’ve already purchased such a product and want a refund, follow the rules for online shopping and prepaid services outlined in Section 5, Item 29 (Online Shopping and Platform Rules). The main beneficiaries of this information are you and your family. **Original text (Chinese):** ### 6. 别买「能治好瘫痪、失明、耳聋」的疗法和器械 - 成本：不花钱，是省钱。难在家里人抱着希望，劝不住。 - 说人话：广告法把话说死了。医疗、药品、医疗器械的广告，不许保证疗效，不许说治愈率和有效率，不许找人现身说法。所以「三个疗程站起来」「多少人已经康复」这类话本身就是违法广告，不用再研究它讲的原理。不是医疗器械的东西，连提治病都不允许。 - 收益：《广告法》第十六条规定，医疗、药品、医疗器械广告不得含有下列内容：「（一）表示功效、安全性的断言或者保证；（二）说明治愈率或者有效率；（三）与其他药品、医疗器械的功效和安全性或者其他医疗机构比较；（四）利用广告代言人作推荐、证明」。第十七条规定，除医疗、药品、医疗器械广告外，「禁止其他任何广告涉及疾病治疗功能，并不得使用医疗用语或者易使推销的商品与药品、医疗器械相混淆的用语」。第四条规定，广告不得含有虚假或者引人误解的内容，不得欺骗、误导消费者，广告主应当对广告内容的真实性负责（全国，2021 年修正） - 证据等级：A - 来源：中华人民共和国广告法（2021 年修正，第四条、第十六条、第十七条）. - 备注：判断方法只有一条：看它敢不敢把话说满。正规医院的康复科不会承诺你几个疗程能站起来。碰到这类宣传，向 12315 或者当地市场监管部门举报。保健品那一套话术是同一个路子，见第 6 节第 10 条（保健品）。已经买了想退钱，按网购和预付式消费的办法走，见第 5 节第 29 条（网购认平台规则）。这条的受益人是你自己和家人。 **Evidence:** A. There’s only one way to tell if a product is legitimate: whether it dares to make bold, absolute claims. Reputable hospital rehabilitation departments never promise that you’ll stand up after a set number of treatment cycles. If you come across such promotional material, report it to 12315 or your local market regulation authorities. The same marketing tactics are used for health supplements, as detailed in Section 6, Item 10 (Health Supplements). If you’ve already purchased such a product and want a refund, follow the rules for online shopping and prepaid services outlined in Section 5, Item 29 (Online Shopping and Platform Rules). The main beneficiaries of this information are you and your family. **Source summary:** Advertising laws leave no room for ambiguity. Ads for medical services, drugs, and medical devices are prohibited from making any claims about effectiveness, cure rates, or success rates, and they can’t feature real patients sharing their experiences. Phrases like “stand up after three treatment cycles” or “so many people have recovered” are illegal on their own, so there’s no need to even examine the underlying theory. Even products that aren’t classified as medical devices aren’t allowed to mention any disease treatment benefits at all. **Low-ROI detour:** Move “Don’t buy therapies or devices that claim to cure paralysis, blindness, or deafness” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Advertising laws leave no room for ambiguity. Ads for medical services, drugs, and medical devices are prohibited from making any claims about effectiveness, cure rates, or success rates, and they can’t feature real patients sharing their experiences. Phrases like “stand up after three treatment cycles” or “so many people have recovered” are illegal on their own, so there’s no need to even examine the underlying theory. Even products that aren’t classified as medical devices aren’t allowed to mention any disease treatment benefits at all.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 05-029; 06-010 **Source links:** [中华人民共和国广告法（2021 年修正，第四条、第十六条、第十七条）.](https://flk.npc.gov.cn/detail?id=ff8081817ab231eb017abd6bd860052d) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 33-007 — After obtaining the disability certificate, visit the county-level civil affairs bureau to ask about all available benefits at once Original title: 残疾人证办下来之后，去县级残联把能申请的东西一次问全 **Source text (English):** ### 7. After obtaining the disability certificate, visit the county-level civil affairs bureau to ask about all available benefits at once - Cost: No cost involved. Just make one trip to the county-level civil affairs bureau and spend a morning asking questions. You’ll need to visit multiple agencies later on. - In plain terms: The disability certificate itself does not provide any financial support — it simply serves as a key to unlock other benefits. Numerous separate benefits are tied to it, each requiring a separate application; none are granted automatically. Visiting the civil affairs bureau once and asking about every item on the list saves you from having to make multiple trips later. - Benefit: At least six distinct benefits can be accessed via the certificate, each governed by its own regulations. First, there are the living allowance for low-income disabled individuals and the nursing care subsidy for severely disabled persons, as detailed in Section 7, Item 8. Second, rehabilitation assistance for disabled children is covered under the same section. Third, subsidies for basic assistive devices are provided under Article 26 of the Regulations on Disability Prevention and Rehabilitation for Disabled Persons. Fourth, grants for home modifications to improve accessibility are outlined in Section 9. Fifth, preferential employment opportunities and related services are available to certificate holders, as explained in Section 10. Sixth, a reduction in personal income tax applies, as described in Section 11. Article 26 further states that the state offers basic rehabilitation services to low-income and severely disabled persons through targeted programs, alongside subsidies for basic assistive devices. Article 20 mandates that local authorities and civil affairs bureaus establish community-based rehabilitation centers or contract services to provide guidance, daily living training, nursing care, device provision, and information support (effective July 1, 2017 nationwide). - Evidence grade: A - Sources:State Council of China (2017). Regulations on Disability Prevention and Rehabilitation of Disabled Persons (Article 20, Article 26). - Notes: The application process for the disability certificate itself is described in Section 24, Item 11. Most subsidy amounts and implementation rules are determined at the provincial level, so the same benefit may vary significantly between provinces. Be sure to write down each benefit name during your visit, then verify the exact regulations on the local civil affairs bureau’s website and government portals. Do not rely solely on verbal explanations at the counter. Expect that not all details will be covered in one visit; returning annually is advisable, as policies frequently change. **Original text (Chinese):** ### 7. 残疾人证办下来之后，去县级残联把能申请的东西一次问全 - 成本：不花钱。去一趟县级残联，问一上午。后面要跑的部门不止一个。 - 说人话：残疾人证本身不发钱，它是一把钥匙。接在它后面的是好几笔各自独立的待遇，每一笔都要自己去申请，不会自动上门。第一次去残联，就把清单上的项目一项项问过来，比来回跑几趟省事。 - 收益：证接上的待遇至少六项，各有各的出处。一是困难残疾人生活补贴和重度残疾人护理补贴，见第 7 节第 8 条（两项补贴）。二是残疾儿童康复救助，见本节第 8 条（康复救助）。三是基本型辅助器具配置补贴，依据是《残疾预防和残疾人康复条例》第二十六条。四是家庭无障碍设施改造补贴，见本节第 9 条（坡道扶手和浴室改造）。五是按比例就业和就业服务，见本节第 10 条（主动说明持证）。六是个人所得税减征，见本节第 11 条（个税减征）。《残疾预防和残疾人康复条例》第二十六条还写明，国家通过实施重点康复项目为城乡贫困残疾人、重度残疾人提供基本康复服务，「按照国家有关规定对基本型辅助器具配置给予补贴」。第二十条规定，县级以上人民政府有关部门和残联应当利用社区资源，设立康复场所或者购买服务，开展康复指导、日常生活能力训练、康复护理、辅助器具配置、信息咨询和转介等社区康复工作（全国，2017 年 7 月 1 日起施行） - 证据等级：A - 来源：国务院 (2017). 残疾预防和残疾人康复条例（第二十条、第二十六条）. - 备注：办证本身的流程见第 24 节第 10 条（残疾人证）。补贴标准和具体办法多数由省一级定，同一项在两个省能差出好几倍。问的时候把每一项的名字记下来，回家按名字在当地残联官网和政府网站上再查一遍原文件，不要只听柜台上的口头说法。别指望一次问全，隔一年再去问一次，政策会变。 **Evidence:** A. The application process for the disability certificate itself is described in Section 24, Item 11. Most subsidy amounts and implementation rules are determined at the provincial level, so the same benefit may vary significantly between provinces. Be sure to write down each benefit name during your visit, then verify the exact regulations on the local civil affairs bureau’s website and government portals. Do not rely solely on verbal explanations at the counter. Expect that not all details will be covered in one visit; returning annually is advisable, as policies frequently change. **Source summary:** The disability certificate itself does not provide any financial support — it simply serves as a key to unlock other benefits. Numerous separate benefits are tied to it, each requiring a separate application; none are granted automatically. Visiting the civil affairs bureau once and asking about every item on the list saves you from having to make multiple trips later. **Low-ROI detour:** Move “After obtaining the disability certificate, visit the county-level civil affairs bureau to ask about all available benefits at once” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The disability certificate itself does not provide any financial support — it simply serves as a key to unlock other benefits. Numerous separate benefits are tied to it, each requiring a separate application; none are granted automatically. Visiting the civil affairs bureau once and asking about every item on the list saves you from having to make multiple trips later.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 07-008; 24-010; 33-008; 33-009; 33-010; 33-011 **Source links:** [国务院 (2017). 残疾预防和残疾人康复条例（第二十条、第二十六条）.](https://www.gov.cn/zhengce/zhengceku/2017-02/27/content_5171308.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 33-008 — For children under 7 who have disabilities or autism, apply to the county-level civil affairs bureau for rehabilitation assistance. Original title: 孩子不满 7 岁又有残疾或者孤独症的，去县级残联申请康复救助 **Source text (English):** ### 8. For children under 7 who have disabilities or autism, apply to the county-level civil affairs bureau for rehabilitation assistance. - Cost: There is no cost. Simply submit one application to the county-level civil affairs bureau and then choose a qualified rehabilitation center from the approved list. - In plain terms: The government has established a rehabilitation assistance program for children with disabilities and autism aged 0–6, covering surgeries, assistive devices, and therapy sessions. Initially, priority is given to children from low-income families; however, regions with sufficient financial resources may extend eligibility based on age or economic status. This early intervention window yields the best outcomes, so action should not be delayed until school age. Centers must be selected from the official list maintained by the civil affairs bureau. - Benefit: According to the State Council’s guidelines, eligible recipients include children aged 0–6 with visual, hearing, speech, physical, or intellectual disabilities, as well as those with autism. This includes children from households receiving minimum living allowances, registered poverty-stricken families, or those under state care. Local authorities may further broaden eligibility criteria based on regional financial capacity. Funding levels are determined by each provincial government and adjusted periodically. This policy is grounded in Article 26 of the Regulations on Disability Prevention and Rehabilitation, which mandates free access to surgeries, assistive devices, and therapy for qualifying children nationwide starting in 2018. - Evidence grade: A - Sources: State Council of China (2018). Opinions on Establishing a Rehabilitation and Assistance System for Disabled Children (Guofa [2018] No. 20). ; State Council of China (2017). Regulations on Disability Prevention and Rehabilitation of Disabled People (Article 26). - Notes: Specific assistance criteria vary by province; consult your local civil affairs bureau’s website for detailed implementation rules. Approved centers are listed there as well. Authorities are required to monitor these facilities rigorously, maintain blacklists for non-compliant providers, and ensure accountability. Unlisted centers demand full out-of-pocket payments and offer no recourse in case of complications. This provision primarily benefits your child, qualifying under the secondary tier of support. Any center guaranteeing “complete recovery” must adhere to the restrictions outlined in Section 6 regarding paralysis treatment. **Original text (Chinese):** ### 8. 孩子不满 7 岁又有残疾或者孤独症的，去县级残联申请康复救助 - 成本：不花钱。到县级残联交一次申请，然后在定点机构里选一家。 - 说人话：国家给 0 到 6 岁的残疾儿童和孤独症儿童建了一套康复救助制度，管手术、辅助器具和康复训练。救助对象先保困难家庭，地方财力允许的可以放宽年龄和家庭经济条件。这一段是康复效果最好的窗口，别拖到该上学了再说。机构要从残联的定点名单里挑。 - 收益：《国务院关于建立残疾儿童康复救助制度的意见》写明，救助对象为符合条件的 0—6 岁视力、听力、言语、肢体、智力等残疾儿童和孤独症儿童。包括城乡最低生活保障家庭、建档立卡贫困户家庭的残疾儿童和儿童福利机构收留抚养的残疾儿童，残疾孤儿、纳入特困人员供养范围的残疾儿童，以及其他经济困难家庭的残疾儿童。其他经济困难家庭的具体认定办法由县级以上地方人民政府制定。文件还写明「有条件的地区，可扩大残疾儿童康复救助年龄范围，也可放宽对救助对象家庭经济条件的限制」。经费保障标准由县级以上地方人民政府依据本地财力状况、保障对象数量、残疾类别等分类确定，并建立动态调整机制。上位依据是《残疾预防和残疾人康复条例》第二十六条：国家建立残疾儿童康复救助制度，「逐步实现0—6岁视力、听力、言语、肢体、智力等残疾儿童和孤独症儿童免费得到手术、辅助器具配置和康复训练等服务」（全国，2018 年起） - 证据等级：A - 来源：国务院 (2018). 关于建立残疾儿童康复救助制度的意见（国发〔2018〕20 号）. ；国务院 (2017). 残疾预防和残疾人康复条例（第二十六条）. - 备注：救助标准由各省定，先在当地残联官网查「残疾儿童康复救助实施办法」。定点机构名单也在残联手上。文件要求残联会同有关部门加强定点康复机构的准入和退出监管，建立定期检查和综合评估机制，并建立黑名单制度。不在名单里的机构，钱要自己全出，出了事也难追。这条的受益人是你的孩子，属于第二档。承诺「包好」的机构按本节第 6 条（能治好瘫痪）处理。 **Evidence:** A. Specific assistance criteria vary by province; consult your local civil affairs bureau’s website for detailed implementation rules. Approved centers are listed there as well. Authorities are required to monitor these facilities rigorously, maintain blacklists for non-compliant providers, and ensure accountability. Unlisted centers demand full out-of-pocket payments and offer no recourse in case of complications. This provision primarily benefits your child, qualifying under the secondary tier of support. Any center guaranteeing “complete recovery” must adhere to the restrictions outlined in Section 6 regarding paralysis treatment. **Source summary:** The government has established a rehabilitation assistance program for children with disabilities and autism aged 0–6, covering surgeries, assistive devices, and therapy sessions. Initially, priority is given to children from low-income families; however, regions with sufficient financial resources may extend eligibility based on age or economic status. This early intervention window yields the best outcomes, so action should not be delayed until school age. Centers must be selected from the official list maintained by the civil affairs bureau. **Low-ROI detour:** Move “For children under 7 who have disabilities or autism, apply to the county-level civil affairs bureau for rehabilitation assistance.” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The government has established a rehabilitation assistance program for children with disabilities and autism aged 0–6, covering surgeries, assistive devices, and therapy sessions. Initially, priority is given to children from low-income families; however, regions with sufficient financial resources may extend eligibility based on age or economic status. This early intervention window yields the best outcomes, so action should not be delayed until school age. Centers must be selected from the official list maintained by the civil affairs bureau.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国务院 (2018). 关于建立残疾儿童康复救助制度的意见（国发〔2018〕20 号）.](https://www.gov.cn/zhengce/zhengceku/2018-07/10/content_5305296.htm); [国务院 (2017). 残疾预防和残疾人康复条例（第二十六条）.](https://www.gov.cn/zhengce/zhengceku/2017-02/27/content_5171308.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 33-009 — Families can apply to local civil affairs bureaus at or above the county level for subsidies to modify ramps, handrails, and bathrooms at home Original title: 家里的坡道、扶手和浴室改造，可以向县级以上政府申请补贴 **Source text (English):** ### 9. Families can apply to local civil affairs bureaus at or above the county level for subsidies to modify ramps, handrails, and bathrooms at home - Cost: There is no application fee. Most modifications qualify for subsidies, though you may still need to cover part of the cost. You’ll also need to contact the local disability services council and your neighborhood office. - In plain terms: The Law on the Construction of Barrier-Free Environments states that civil affairs bureaus at or above the county level must support and guide home modifications for accessibility, and provide appropriate subsidies to eligible families of persons with disabilities and older adults. These programs are usually coordinated by the disability services council on an annual basis, so early registration is essential. The exact amount of the subsidy and which modifications qualify vary by region. - Benefit: Article 19 of the Law on the Construction of Barrier-Free Environments reads: “Civil affairs bureaus at or above the county level must support and guide home modifications for accessibility. Eligible families of persons with disabilities and older adults shall receive appropriate subsidies.” Article 18 adds that local authorities must develop and implement targeted plans for retrofitting existing residential buildings, neighborhoods, public facilities, transportation systems, and urban and rural roads that fail to meet accessibility standards. Article 62 gives anyone the right to submit suggestions or complaints regarding accessibility issues to relevant government agencies, which must respond promptly. Article 63 further allows prosecutors to issue recommendations or file public interest lawsuits against any conduct violating these provisions (nationwide, effective September 1, 2023). - Evidence grade: B - Sources: Barrier-free Environment Construction Law of the People's Republic of China (Article 18, Article 19, Article 62, Article 63). - Notes: This grade is assigned because the law merely requires “appropriate subsidies” without specifying exact amounts or eligibility criteria; those details are left to local discretion. First, check the local disability services council website for programs targeting “home modifications for low-income families with severe disabilities.” Most slots are allocated annually, so early application is crucial. Installing elevators or modifying stairways falls under separate procedures managed by housing authorities. For non-compliant public facilities, Article 62 permits filing a complaint with authorities, who must provide a response. **Original text (Chinese):** ### 9. 家里的坡道、扶手和浴室改造，可以向县级以上政府申请补贴 - 成本：申请不花钱。改造本身多数有补贴，自己可能还要补一部分。要跑残联和街道。 - 说人话：《无障碍环境建设法》写了一条：县级以上政府应当支持、指导家庭无障碍设施改造，对符合条件的残疾人、老年人家庭应当给予适当补贴。这类项目一般由残联牵头，按年度名额做，所以要早点去登记。补多少、改哪几项由各地定。 - 收益：《无障碍环境建设法》第十九条：「县级以上人民政府应当支持、指导家庭无障碍设施改造。对符合条件的残疾人、老年人家庭应当给予适当补贴。」第十八条规定，对既有的不符合无障碍设施工程建设标准的居住建筑、居住区、公共建筑、公共场所、交通运输设施、城乡道路等，县级以上人民政府应当根据实际情况制定有针对性的无障碍设施改造计划并组织实施。第六十二条规定，任何组织和个人有权向政府有关主管部门提出加强和改进无障碍环境建设的意见和建议，对违反本法规定的行为进行投诉、举报；主管部门接到投诉举报「应当及时处理并予以答复」。第六十三条规定，对违反本法规定损害社会公共利益的行为，人民检察院可以提出检察建议或者提起公益诉讼（全国，2023 年 9 月 1 日起施行） - 证据等级：B - 来源：中华人民共和国无障碍环境建设法（第十八条、第十九条、第六十二条、第六十三条）. - 备注：定 B 是因为法律只写了「应当给予适当补贴」，补多少、谁算符合条件全交给地方，没有全国统一的数字。先在当地残联官网查「困难重度残疾人家庭无障碍改造」。名额多数按年度分配，排队要早。小区加装电梯、楼道改造是另一套流程，走住建部门。公共场所的无障碍设施不达标，按第六十二条向主管部门投诉，它要给你答复。 **Evidence:** B. This grade is assigned because the law merely requires “appropriate subsidies” without specifying exact amounts or eligibility criteria; those details are left to local discretion. First, check the local disability services council website for programs targeting “home modifications for low-income families with severe disabilities.” Most slots are allocated annually, so early application is crucial. Installing elevators or modifying stairways falls under separate procedures managed by housing authorities. For non-compliant public facilities, Article 62 permits filing a complaint with authorities, who must provide a response. **Source summary:** The Law on the Construction of Barrier-Free Environments states that civil affairs bureaus at or above the county level must support and guide home modifications for accessibility, and provide appropriate subsidies to eligible families of persons with disabilities and older adults. These programs are usually coordinated by the disability services council on an annual basis, so early registration is essential. The exact amount of the subsidy and which modifications qualify vary by region. **Low-ROI detour:** Move “Families can apply to local civil affairs bureaus at or above the county level for subsidies to modify ramps, handrails, and bathrooms at home” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The Law on the Construction of Barrier-Free Environments states that civil affairs bureaus at or above the county level must support and guide home modifications for accessibility, and provide appropriate subsidies to eligible families of persons with disabilities and older adults. These programs are usually coordinated by the disability services council on an annual basis, so early registration is essential. The exact amount of the subsidy and which modifications qualify vary by region.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [中华人民共和国无障碍环境建设法（第十八条、第十九条、第六十二条、第六十三条）.](https://flk.npc.gov.cn/detail?id=ff80818188d7430b0189018493370940) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 33-010 — Mentioning your certification during a job interview can save the employer money Original title: 找工作时主动说明自己持证，企业招你能抵掉一笔钱 **Source text (English):** ### 10. Mentioning your certification during a job interview can save the employer money - Cost: Zero. You only need to add one extra sentence during the interview; the real challenge is simply speaking up. - In plain terms: Employers must hire disabled workers so that they make up at least 1.5% of their total workforce; the exact percentage is set by each province. If they fall short of this target, they must pay a disability employment levy calculated per employee based on the average annual wage of their staff from the previous year. Therefore, hiring you isn’t merely an act of goodwill — it actually cuts down on their expenses. Bringing up your certification during the interview makes it easy for them to see this financial benefit. - Benefit: Article 8 of the Regulations on Employment of Disabled Persons states: “Employers must ensure that disabled workers account for at least 1.5% of their total workforce; the precise percentage is determined by provincial governments according to local conditions.” Article 9 adds that employers failing to meet this requirement must pay the disability employment levy. Article 8 of the Measures for Collection, Use, and Management of the Disability Employment Levy provides the calculation formula: “Annual levy amount = (Total number of employees in the previous year × mandated disabled‑worker ratio set by the provincial government) − actual number of disabled workers hired × average annual wage of employees in the previous year.” Moreover, Article 16 exempts micro‑enterprises with 20 or fewer employees that have been operating for no more than three years from this levy if they still cannot meet the mandated hiring ratio. Article 36 of the Law on the Protection of Disabled Persons further guarantees tax incentives for employers who meet or exceed the required disabled‑worker ratio, or who concentrate on hiring disabled personnel (these provisions have been in effect nationwide since 1 May 2007). - Evidence grade: A - Sources: State Council of China (2007). Regulations on Employment of Disabled Persons (Article 8, Article 9). ; Ministry of Finance, State Taxation Administration of China, China Disabled Persons' Federation (2015). Measures for the Administration of the Collection and Use of Employment Security Funds for Disabled Persons (Finance and Taxation [2015] 72 No., Article 6, Article 8, Article 16). ; Law of the People's Republic of China on the Protection of Disabled Persons (Article 36). - Notes: This advantage does not apply to micro‑enterprises with 20 or fewer employees that have been registered for less than three years; do not rely on it in those cases. The rules governing levy exemptions are updated regularly, so always refer to the latest announcements issued by the Ministry of Finance. Additionally, the requirement to meet the hiring ratio involves genuine employment; merely listing a disabled worker on payroll to claim the exemption is fraudulent and could implicate you as well. For details on eligibility for employment assistance programs and social insurance subsidies, see Section 7, Item 12 (“Employment assistance for disadvantaged individuals”). Information on vocational training subsidies can be found in Section 7, Item 13 (“Vocational training subsidies”). Ultimately, the primary beneficiaries of this arrangement are you, the job applicant. **Original text (Chinese):** ### 10. 找工作时主动说明自己持证，企业招你能抵掉一笔钱 - 成本：不花钱。面试时多说一句话。难在开口。 - 说人话：单位安排残疾人就业的比例不得低于在职职工总数的 1.5%，具体比例由省里定。达不到就要按差额人数交残疾人就业保障金，一个人头按本单位上年职工年平均工资算。所以招你不只是照顾，是实打实省钱。面试时把持证这件事说清楚，对方自己算得过来这笔账。 - 收益：《残疾人就业条例》第八条：「用人单位安排残疾人就业的比例不得低于本单位在职职工总数的1.5%。具体比例由省、自治区、直辖市人民政府根据本地区的实际情况规定。」第九条：达不到所在地省级人民政府规定比例的，应当缴纳残疾人就业保障金。《残疾人就业保障金征收使用管理办法》第八条给了公式：「保障金年缴纳额=（上年用人单位在职职工人数×所在地省、自治区、直辖市人民政府规定的安排残疾人就业比例-上年用人单位实际安排的残疾人就业人数）×上年用人单位在职职工年平均工资」。第十六条：自工商登记注册之日起 3 年内，对安排残疾人就业未达到规定比例、在职职工总数 20 人以下（含 20 人）的小微企业，免征保障金。《残疾人保障法》第三十六条规定，国家对安排残疾人就业达到、超过规定比例或者集中安排残疾人就业的用人单位，依法给予税收优惠（全国，残疾人就业条例 2007 年 5 月 1 日起施行） - 证据等级：A - 来源：国务院 (2007). 残疾人就业条例（第八条、第九条）. ；财政部、国家税务总局、中国残联 (2015). 残疾人就业保障金征收使用管理办法（财税〔2015〕72 号，第六条、第八条、第十六条）. ；中华人民共和国残疾人保障法（第三十六条）. - 备注：对刚注册三年内、20 人以下的小微企业，这个理由不成立，别指望。保障金的减免政策这些年一直在调，具体以当年财政部的公告为准。另外，按比例就业要求的是真实用工。挂名领工资、让单位拿你去抵保障金，是骗取行为，你也会被牵进去。就业困难人员认定和社保补贴见第 7 节第 12 条（就业困难人员）。职业培训补贴见第 7 节第 13 条（职业培训补贴）。这条的受益人是你自己。 **Evidence:** A. This advantage does not apply to micro‑enterprises with 20 or fewer employees that have been registered for less than three years; do not rely on it in those cases. The rules governing levy exemptions are updated regularly, so always refer to the latest announcements issued by the Ministry of Finance. Additionally, the requirement to meet the hiring ratio involves genuine employment; merely listing a disabled worker on payroll to claim the exemption is fraudulent and could implicate you as well. For details on eligibility for employment assistance programs and social insurance subsidies, see Section 7, Item 12 (“Employment assistance for disadvantaged individuals”). Information on vocational training subsidies can be found in Section 7, Item 13 (“Vocational training subsidies”). Ultimately, the primary beneficiaries of this arrangement are you, the job applicant. **Source summary:** Employers must hire disabled workers so that they make up at least 1.5% of their total workforce; the exact percentage is set by each province. If they fall short of this target, they must pay a disability employment levy calculated per employee based on the average annual wage of their staff from the previous year. Therefore, hiring you isn’t merely an act of goodwill — it actually cuts down on their expenses. Bringing up your certification during the interview makes it easy for them to see this financial benefit. **Low-ROI detour:** Move “Mentioning your certification during a job interview can save the employer money” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Employers must hire disabled workers so that they make up at least 1.5% of their total workforce; the exact percentage is set by each province. If they fall short of this target, they must pay a disability employment levy calculated per employee based on the average annual wage of their staff from the previous year. Therefore, hiring you isn’t merely an act of goodwill — it actually cuts down on their expenses. Bringing up your certification during the interview makes it easy for them to see this financial benefit.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 07-012; 07-013 **Source links:** [国务院 (2007). 残疾人就业条例（第八条、第九条）.](https://www.gov.cn/zhengce/zhengceku/2008-03/28/content_6646.htm); [财政部、国家税务总局、中国残联 (2015). 残疾人就业保障金征收使用管理办法（财税〔2015〕72 号，第六条、第八条、第十六条）.](http://www.gov.cn/zhengce/zhengceku/2015-09/15/content_5650063.htm); [中华人民共和国残疾人保障法（第三十六条）.](https://flk.npc.gov.cn/detail?id=ff8080816f135f46016f1d134c88132b) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 33-011 — Tax reductions for individuals with disabilities – how much can be saved? Call your provincial tax bureau for details Original title: 残疾人的个人所得税可以减征，减多少打电话问省税务局 **Source text (English):** ### 11. Tax reductions for individuals with disabilities – how much can be saved? Call your provincial tax bureau for details - Cost: No expense at all. You simply tick a box during filing or submit a one-time registration form. - In plain terms: The Individual Income Tax Law states that individuals with disabilities may receive tax reductions on their earnings. However, the exact amount and duration of these reductions are left to provincial governments to determine, so they vary from province to province. Some provinces set an annual cap on the reduction, while others apply a percentage cut. To find out the exact figure for your area, call 12366 or check the relevant tax‑relief options in the Individual Income Tax app. - Benefit: Article 5 of the Individual Income Tax Law reads: “Under any of the following circumstances, individuals may be granted tax reductions; the specific extent and duration shall be prescribed by the people’s governments of provinces, autonomous regions, or municipalities directly under the Central Government and reported to the standing committees of their local people’s congresses: (1) earnings of disabled persons, elderly living alone, and families of martyrs; (2) income affected by major losses caused by natural disasters.” Additionally, Article 36 of the Law on the Protection of Disabled Persons stipulates that the state shall provide tax incentives and waive administrative and service fees for disabled persons engaged in self‑employment (effective 1 January 2019). - Evidence grade: A - Sources: Individual Income Tax Law of the People's Republic of China (Amended in 2018, Article 5). ; Law of the People's Republic of China on the Protection of Disabled Persons (Article 36). - Notes: The benefit is rated “minor” because the law does not specify any numerical limits; most provinces offer reductions ranging from a few hundred to a few thousand yuan per year. While the amount is modest, the relief can be used indefinitely once obtained, making it worthwhile to apply. The only authoritative figure for your province is the official announcement from the local tax bureau; online comparison tables are often outdated. Self‑employed individuals should also request exemption from administrative fees under Article 36 of the Law on the Protection of Disabled Persons when applying for a business license. **Original text (Chinese):** ### 11. 残疾人的个人所得税可以减征，减多少打电话问省税务局 - 成本：不花钱。申报时勾一项，或者交一次备案材料。 - 说人话：个人所得税法写着，残疾人的所得可以减征个税。但是减多少、减多久，法律交给了省级政府定，所以各省不一样。有的省按年度定一个减免限额，有的按比例减。办法是打 12366 问当地税务局，或者在个人所得税 App 里找减免事项。 - 收益：《个人所得税法》第五条：「有下列情形之一的，可以减征个人所得税，具体幅度和期限，由省、自治区、直辖市人民政府规定，并报同级人民代表大会常务委员会备案：（一）残疾、孤老人员和烈属的所得；（二）因自然灾害遭受重大损失的。」《残疾人保障法》第三十六条另外规定，国家对从事个体经营的残疾人，依法给予税收优惠，并免除行政事业性收费（全国，个人所得税法 2019 年 1 月 1 日起施行） - 证据等级：A - 来源：中华人民共和国个人所得税法（2018 年修正，第五条）. ；中华人民共和国残疾人保障法（第三十六条）. - 备注：收益量级定「小」，是因为法律本身没给数字，多数省份的减免额一年在几百到几千元这个量级。钱不算多，但办一次能长期用，值得跑。具体到你这个省减多少，只有当地税务局的公告算数，网上转的对照表常年过期。自己开小店的，行政事业性收费按《残疾人保障法》第三十六条免除，办执照时主动提。 **Evidence:** A. The benefit is rated “minor” because the law does not specify any numerical limits; most provinces offer reductions ranging from a few hundred to a few thousand yuan per year. While the amount is modest, the relief can be used indefinitely once obtained, making it worthwhile to apply. The only authoritative figure for your province is the official announcement from the local tax bureau; online comparison tables are often outdated. Self‑employed individuals should also request exemption from administrative fees under Article 36 of the Law on the Protection of Disabled Persons when applying for a business license. **Source summary:** The Individual Income Tax Law states that individuals with disabilities may receive tax reductions on their earnings. However, the exact amount and duration of these reductions are left to provincial governments to determine, so they vary from province to province. Some provinces set an annual cap on the reduction, while others apply a percentage cut. To find out the exact figure for your area, call 12366 or check the relevant tax‑relief options in the Individual Income Tax app. **Low-ROI detour:** Move “Tax reductions for individuals with disabilities – how much can be saved? Call your provincial tax bureau for details” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The Individual Income Tax Law states that individuals with disabilities may receive tax reductions on their earnings. However, the exact amount and duration of these reductions are left to provincial governments to determine, so they vary from province to province. Some provinces set an annual cap on the reduction, while others apply a percentage cut. To find out the exact figure for your area, call 12366 or check the relevant tax‑relief options in the Individual Income Tax app.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [中华人民共和国个人所得税法（2018 年修正，第五条）.](https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf724bd0609); [中华人民共和国残疾人保障法（第三十六条）.](https://flk.npc.gov.cn/detail?id=ff8080816f135f46016f1d134c88132b) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 33-012 — Guide dogs are allowed in public places and on public transport; blind individuals ride city buses for free. Original title: 导盲犬可以带进公共场所和公共交通，盲人免费坐市内公交 **Source text (English):** ### 12. Guide dogs are allowed in public places and on public transport; blind individuals ride city buses for free. - Cost: There is no expense involved. If stopped, one must cite the relevant legal provisions; this may lead to a brief standoff. - In plain terms: The law clearly states that managers of public venues, transport facilities, and operators of public transport must provide reasonable accommodations for disabled persons traveling with guide dogs, hearing dogs, or other service animals. Additionally, blind individuals with valid identification may ride city buses, trams, subways, and ferries free of charge, and may bring any necessary assistive devices along. Should anyone object, simply point out these two provisions; if that fails, file a complaint. - Benefit: Article 46 of the Accessibility Law reads: “Managers of public venues, transport facilities, and operators of public transport must provide reasonable accommodations for disabled persons traveling with guide dogs, hearing dogs, or other service animals.” Article 35 further mandates that hotlines for civil services, emergency call systems for police, fire, traffic accidents, and medical emergencies must gradually incorporate accessibility features such as voice output, large print, Braille, and one‑touch dialing. Article 62 grants any individual the right to file complaints or reports regarding violations of this law; authorities must respond promptly. Article 50 of the Law on the Protection of Persons with Disabilities states: “Blind individuals with valid identification may ride city buses, trams, subways, ferries, and other public transport free of charge; mail containing Braille materials is also delivered at no cost.” It adds that local governments must ensure such individuals receive convenient and preferential treatment, including permission to bring any essential assistive devices (nationwide; Accessibility Law effective 1 September 2023). - Evidence grade: A - Sources: Barrier-free Environment Construction Law of the People's Republic of China (Article 35, Article 46, Article 62). ; Law of the People's Republic of China on the Protection of Disabled Persons (Article 50). - Notes: The wording “provide reasonable accommodations” carries no explicit penalties, so opponents may not yield immediately during a confrontation. Keeping a screenshot of the relevant statutes on one’s phone is more useful than memorizing article numbers. If a resolution cannot be reached on the spot, Article 62 permits filing a formal complaint, which authorities must address. Separate regulations apply to railways and airlines; it is advisable to contact their customer service beforehand. The definition of “valid identification” for free transit varies by region; consulting the local disability affairs office is recommended. **Original text (Chinese):** ### 12. 导盲犬可以带进公共场所和公共交通，盲人免费坐市内公交 - 成本：不花钱。被拦下来时要开口引法条，可能要僵持一会儿。 - 说人话：法律写明，公共场所和公共交通要为带导盲犬、导听犬、辅助犬的残疾人提供便利。盲人凭有效证件免费坐市内公交、地铁和渡船，残疾人可以免费带随身必备的辅助器具。被拦下来时把这两条说出来，不行就投诉。 - 收益：《无障碍环境建设法》第四十六条：「公共场所经营管理单位、交通运输设施和公共交通运输工具的运营单位应当为残疾人携带导盲犬、导听犬、辅助犬等服务犬提供便利。」第三十五条规定，政务服务便民热线和报警求助、消防应急、交通事故、医疗急救等紧急呼叫系统，应当逐步具备语音、大字、盲文、一键呼叫等无障碍功能。第六十二条规定，任何组织和个人有权对违反本法规定的行为投诉、举报，主管部门应当及时处理并予以答复。《残疾人保障法》第五十条：「盲人持有效证件免费乘坐市内公共汽车、电车、地铁、渡船等公共交通工具。盲人读物邮件免费寄递。」同条还规定，县级以上人民政府对残疾人搭乘公共交通工具应当给予便利和优惠，残疾人可以免费携带随身必备的辅助器具（全国，无障碍环境建设法 2023 年 9 月 1 日起施行） - 证据等级：A - 来源：中华人民共和国无障碍环境建设法（第三十五条、第四十六条、第六十二条）. ；中华人民共和国残疾人保障法（第五十条）. - 备注：法律写的是「提供便利」，没有配罚则，所以现场僵持时对方不一定立刻让步。手机里存一张法条截图，比背条号管用。当场解决不了就按第六十二条投诉，主管部门要答复。铁路和民航另有自己的规定，出行前先打客服确认。免费乘车的「有效证件」各地认的不完全一样，去当地残联问清楚认哪一种。 **Evidence:** A. The wording “provide reasonable accommodations” carries no explicit penalties, so opponents may not yield immediately during a confrontation. Keeping a screenshot of the relevant statutes on one’s phone is more useful than memorizing article numbers. If a resolution cannot be reached on the spot, Article 62 permits filing a formal complaint, which authorities must address. Separate regulations apply to railways and airlines; it is advisable to contact their customer service beforehand. The definition of “valid identification” for free transit varies by region; consulting the local disability affairs office is recommended. **Source summary:** The law clearly states that managers of public venues, transport facilities, and operators of public transport must provide reasonable accommodations for disabled persons traveling with guide dogs, hearing dogs, or other service animals. Additionally, blind individuals with valid identification may ride city buses, trams, subways, and ferries free of charge, and may bring any necessary assistive devices along. Should anyone object, simply point out these two provisions; if that fails, file a complaint. **Low-ROI detour:** Move “Guide dogs are allowed in public places and on public transport; blind individuals ride city buses for free.” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The law clearly states that managers of public venues, transport facilities, and operators of public transport must provide reasonable accommodations for disabled persons traveling with guide dogs, hearing dogs, or other service animals. Additionally, blind individuals with valid identification may ride city buses, trams, subways, and ferries free of charge, and may bring any necessary assistive devices along. Should anyone object, simply point out these two provisions; if that fails, file a complaint.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [中华人民共和国无障碍环境建设法（第三十五条、第四十六条、第六十二条）.](https://flk.npc.gov.cn/detail?id=ff80818188d7430b0189018493370940); [中华人民共和国残疾人保障法（第五十条）.](https://flk.npc.gov.cn/detail?id=ff8080816f135f46016f1d134c88132b) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 33-013 — Disabled candidates taking the national college entrance exam can request reasonable accommodations, including a 50% time extension for those using Braille test papers. Original title: 残疾人参加高考可以申请合理便利，用盲文卷的考试时间加一半 **Source text (English):** ### 13. Disabled candidates taking the national college entrance exam can request reasonable accommodations, including a 50% time extension for those using Braille test papers. - Cost: There is no monetary cost. However, candidates must submit a written application within the timeframe specified by their provincial education authorities and attend an in-person verification session. - In plain terms: The Ministry of Education and the China Disabled Persons’ Federation have issued official guidelines outlining specific accommodations for disabled students taking the college entrance exam. These include Braille test papers, large-print test papers, exemption from foreign language listening tests, extended exam time, private testing rooms, and permission to bring hearing aids or wheelchairs into the exam hall. These benefits are not automatically granted; candidates must apply in writing by the deadline set by their provincial education authorities, attaching a valid disability certificate (second generation or newer). If a candidate disagrees with the decision, they may request a review from the provincial education department. - Benefit: Article 5 of the “Regulations on Managing Accommodations for Disabled Candidates in the National College Entrance Exam” lists twelve distinct accommodations. These include providing Braille, large-print, or standard test papers for visually impaired students; exempting hearing-impaired students from foreign language listening tests; allowing visually impaired students to bring Braille pens, writing boards, non-recording Braille typewriters, electronic visual aids, white canes, and magnifying glasses into the exam; permitting hearing-impaired students to use hearing aids or cochlear implants; and allowing mobility-limited students to bring wheelchairs or walking aids, with custom desks and chairs available upon request. The time extension is clearly defined in Article 5, Paragraph 6: “For visually impaired candidates using Braille test papers, the total exam time is extended by 50% relative to the standard duration; for those using large-print or standard papers, or for candidates with limited hand mobility due to cerebral palsy or other conditions, the extension is 30%.” Additional benefits include priority access to exam venues, private standardized testing rooms, and on-site assistance from guides and sign language interpreters. Article 7 details the application process: candidates must submit a formal written request by the provincial deadline, accompanied by a valid disability certificate; an expert panel then conducts an on-site assessment, after which the provincial education authority issues a written notice of approval or denial. Article 8 allows candidates to appeal any decision via a written review request to the provincial education department. Article 9 specifies that for candidates exempt from foreign language listening tests, the final score is calculated as “written test score × total foreign language points / total written test points.” Finally, Article 18 states that these same accommodations may be applied to other national education exams, such as graduate school admissions or adult college entrance exams (National Regulations, effective April 7, 2017). - Evidence grade: A - Sources: Ministry of Education of China, China Disabled Persons' Federation (2017). Provisions on the Management of the National Unified Examination for Disabled Persons to Participate in the Enrollment of Regular Colleges and Universities (Teaching [2017] No. 4, Article 5, Article 7, Article 8, Article 9, Article 18). - Notes: Each province sets its own application deadline, which is published in its annual college entrance exam registration guidelines. Missing this deadline means no eligibility for accommodations that year. Therefore, students and parents should check their provincial education authority’s website during the first semester of senior year to confirm the exact application window. Article 18 also provides a broader pathway: similar accommodations can be requested for other national education exams, including graduate school and adult college entrance exams. Additionally, Article 14 of this section explicitly prohibits schools from denying enrollment to disabled students. The primary beneficiaries of these provisions are the candidates themselves or their children. **Original text (Chinese):** ### 13. 残疾人参加高考可以申请合理便利，用盲文卷的考试时间加一半 - 成本：不花钱。要在省里规定的时间内交一次书面申请，还要到现场确认。 - 说人话：残疾考生参加高考，可以申请盲文卷、大字卷、免外语听力、单独考场、带助听器和轮椅进场，考试时间也能延长。这些不会自动给，要按省里规定的时间交书面申请，附第二代以上的残疾人证。对结果不服，可以找省教育厅申请复核。 - 收益：《残疾人参加普通高等学校招生全国统一考试管理规定》第五条列了十二项合理便利。包括为视力残疾考生提供现行盲文试卷、大字号试卷或者普通试卷；为听力残疾考生免除外语听力考试；允许视力残疾考生携带盲文笔、盲文手写板、无存储功能的盲文打字机、无存储功能的电子助视器、盲杖、光学放大镜等辅助器具；允许听力残疾考生携带助听器、人工耳蜗；允许行动不便的考生使用轮椅、助行器，有特殊需要的可以自带特殊桌椅。延长时间的幅度写在第五条第六项：「使用盲文试卷的视力残疾考生的考试时间，在该科目规定考试总时长的基础上延长50%；使用大字号试卷或普通试卷的视力残疾考生、因脑瘫或其他疾病引起的上肢无法正常书写或无上肢考生等书写特别困难考生的考试时间，在该科目规定考试总时长的基础上延长30%」。此外还有优先进入考点考场、单独标准化考场、配备引导辅助人员和手语翻译人员等。第七条规定申请程序：考生按省级教育考试机构规定的时间、地点、方式提出正式书面申请，并提供本人第二代及以上残疾人证；由专家组现场确认并综合评估，省级教育考试机构出具《告知书》。第八条规定，考生对《告知书》有异议，可以向省级教育行政部门提出书面复核申请。第九条规定，免除外语听力的，外语科成绩按「笔试成绩×外语科总分值/笔试部分总分值」计算。第十八条规定，残疾人参加其他国家教育考试需要合理便利的，可以参照本规定执行（全国，2017 年 4 月 7 日发布施行） - 证据等级：A - 来源：教育部、中国残联 (2017). 残疾人参加普通高等学校招生全国统一考试管理规定（教学〔2017〕4 号，第五条、第七条、第八条、第九条、第十八条）. - 备注：申请时间由各省定，写在当年的高考报名办法里，错过就没有了。所以高三上学期就要去省教育考试院官网确认时间。第十八条还规定，研究生考试、成人高考这些国家教育考试，也可以参照申请。上学阶段学校不得拒收那一条见本节第 14 条（学校不得拒收）。这条的受益人是你自己或者你的孩子。 **Evidence:** A. Each province sets its own application deadline, which is published in its annual college entrance exam registration guidelines. Missing this deadline means no eligibility for accommodations that year. Therefore, students and parents should check their provincial education authority’s website during the first semester of senior year to confirm the exact application window. Article 18 also provides a broader pathway: similar accommodations can be requested for other national education exams, including graduate school and adult college entrance exams. Additionally, Article 14 of this section explicitly prohibits schools from denying enrollment to disabled students. The primary beneficiaries of these provisions are the candidates themselves or their children. **Source summary:** The Ministry of Education and the China Disabled Persons’ Federation have issued official guidelines outlining specific accommodations for disabled students taking the college entrance exam. These include Braille test papers, large-print test papers, exemption from foreign language listening tests, extended exam time, private testing rooms, and permission to bring hearing aids or wheelchairs into the exam hall. These benefits are not automatically granted; candidates must apply in writing by the deadline set by their provincial education authorities, attaching a valid disability certificate (second generation or newer). If a candidate disagrees with the decision, they may request a review from the provincial education department. **Low-ROI detour:** Move “Disabled candidates taking the national college entrance exam can request reasonable accommodations, including a 50% time extension for those using Braille test papers.” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The Ministry of Education and the China Disabled Persons’ Federation have issued official guidelines outlining specific accommodations for disabled students taking the college entrance exam. These include Braille test papers, large-print test papers, exemption from foreign language listening tests, extended exam time, private testing rooms, and permission to bring hearing aids or wheelchairs into the exam hall. These benefits are not automatically granted; candidates must apply in writing by the deadline set by their provincial education authorities, attaching a valid disability certificate (second generation or newer). If a candidate disagrees with the decision, they may request a review from the provincial education department.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 33-014 **Source links:** [教育部、中国残联 (2017). 残疾人参加普通高等学校招生全国统一考试管理规定（教学〔2017〕4 号，第五条、第七条、第八条、第九条、第十八条）.](http://www.gov.cn/zhengce/zhengceku/2017-04/12/content_5650060.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 33-014 — Schools may not refuse enrollment for children with disabilities; those unable to attend receive in‑home instruction arranged by the education bureau Original title: 残疾孩子申请入学，学校不得拒收；到不了校的由教育局安排送教上门 **Source text (English):** ### 14. Schools may not refuse enrollment for children with disabilities; those unable to attend receive in‑home instruction arranged by the education bureau - Cost: No expense is required. A single application must be submitted, and an evaluation may be necessary. If a school refuses, you must escalate the matter to the local education bureau. - In plain terms: The regulations clearly state that preschools and schools at all levels must not deny enrollment to eligible children with disabilities. This applies to regular vocational schools as well. For children who need personal care and cannot attend school, county‑level education authorities must arrange in‑home instruction or distance learning and include them in the official student registry. Decisions on admission and transfers are made by an expert committee on disability education appointed by the county education bureau, not by the schools themselves. - Benefit: Article 7 of the Regulations on Education for Persons with Disabilities reads: “Preschools, schools at all levels, and other educational institutions shall provide education for persons with disabilities in accordance with these regulations and relevant national laws; they may not refuse enrollment to persons with disabilities who meet legal requirements.” Article 29 adds: “Regular vocational schools may not refuse admission to persons with disabilities who satisfy the stipulated admission criteria, and regular vocational training centers must actively enroll them.” The regulations further require that county governments arrange in‑home instruction or remote learning for eligible children who need care and cannot attend school, while also maintaining their enrollment records. Article 20 mandates that county education authorities, together with health, civil affairs agencies, and disability organizations, form an expert committee comprising educators, psychologists, rehabilitation specialists, and social workers to assess each child’s health, educational capacity, and ability to adapt to school life; the results are confidential. Article 23 permits some flexibility in academic expectations for disabled students attending regular classes. Article 52 allows applicants to request reasonable accommodations for national examinations (effective 1 May 2017). - Evidence grade: A - Sources:State Council of China (2017). Regulations on the Education of Disabled Persons (Article 7, Article 20, Article 23, Article 29, Article 52). - Notes: A school’s verbal claim that “we lack the facilities” is not binding; you must obtain a written response and then approach the county education bureau. The evaluation is conducted by the expert committee appointed by the bureau. The clause in Article 23 about flexible learning standards is valuable when a school attempts to expel a child on academic grounds. Guidance on documenting bullying and the required school procedures can be found in Section 30, Item 3 (School bullying). Information on reasonable accommodations for college entrance exams appears in Section 13 (Reasonable accommodations). This provision benefits your child directly. **Original text (Chinese):** ### 14. 残疾孩子申请入学，学校不得拒收；到不了校的由教育局安排送教上门 - 成本：不花钱。要交一次申请，可能要经过一次评估。学校推脱时得往上找教育局。 - 说人话：幼儿园和各类学校，对符合条件的残疾孩子申请入学不得拒收，普通职业学校也一样。孩子需要专人护理、到不了学校的，由县教育局安排送教上门或远程上课，照样有学籍。入学和转学由教育局请专家委员会评估后决定，不由学校自己说了算。 - 收益：《残疾人教育条例》第七条：「学前教育机构、各级各类学校及其他教育机构应当依照本条例以及国家有关法律、法规的规定，实施残疾人教育；对符合法律、法规规定条件的残疾人申请入学，不得拒绝招收。」第二十九条：「普通职业学校不得拒绝招收符合国家规定的录取标准的残疾人入学，普通职业培训机构应当积极招收残疾人入学。」条例还规定，适龄残疾儿童、少年需要专人护理、不能到学校就读的，由县级人民政府教育行政部门统筹安排，通过提供送教上门或者远程教育等方式实施义务教育，并纳入学籍管理。第二十条规定，县级人民政府教育行政部门应当会同卫生行政部门、民政部门、残疾人联合会，建立由教育、心理、康复、社会工作等方面专家组成的残疾人教育专家委员会，由它评估身体状况、接受教育的能力和适应学校学习生活的能力并提出入学、转学建议；评估结果属于孩子的隐私，有关单位和工作人员负有保密义务。第二十三条规定，在普通学校随班就读的残疾学生，可以适用普通义务教育的课程设置方案、课程标准和教材，但是对其学习要求可以有适度弹性。第五十二条规定，残疾人参加国家教育考试需要必要支持条件和合理便利的，可以提出申请（全国，2017 年 5 月 1 日起施行） - 证据等级：A - 来源：国务院 (2017). 残疾人教育条例（第七条、第二十条、第二十三条、第二十九条、第五十二条）. - 备注：学校口头说「我们这儿没条件」不算数。要它出书面答复，拿着书面答复去找县级教育局。评估是教育局委托专家委员会做的。第二十三条那句「学习要求可以有适度弹性」很有用，遇到学校拿成绩当理由劝退时可以引。孩子在校被欺凌怎么留证据、学校必须走哪道程序，见第 30 节第 3 条（校园欺凌）。高考的合理便利见本节第 13 条（合理便利）。这条的受益人是你的孩子。 **Evidence:** A. A school’s verbal claim that “we lack the facilities” is not binding; you must obtain a written response and then approach the county education bureau. The evaluation is conducted by the expert committee appointed by the bureau. The clause in Article 23 about flexible learning standards is valuable when a school attempts to expel a child on academic grounds. Guidance on documenting bullying and the required school procedures can be found in Section 30, Item 3 (School bullying). Information on reasonable accommodations for college entrance exams appears in Section 13 (Reasonable accommodations). This provision benefits your child directly. **Source summary:** The regulations clearly state that preschools and schools at all levels must not deny enrollment to eligible children with disabilities. This applies to regular vocational schools as well. For children who need personal care and cannot attend school, county‑level education authorities must arrange in‑home instruction or distance learning and include them in the official student registry. Decisions on admission and transfers are made by an expert committee on disability education appointed by the county education bureau, not by the schools themselves. **Low-ROI detour:** Move “Schools may not refuse enrollment for children with disabilities; those unable to attend receive in‑home instruction arranged by the education bureau” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The regulations clearly state that preschools and schools at all levels must not deny enrollment to eligible children with disabilities. This applies to regular vocational schools as well. For children who need personal care and cannot attend school, county‑level education authorities must arrange in‑home instruction or distance learning and include them in the official student registry. Decisions on admission and transfers are made by an expert committee on disability education appointed by the county education bureau, not by the schools themselves.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 30-003; 33-013 **Source links:** [国务院 (2017). 残疾人教育条例（第七条、第二十条、第二十三条、第二十九条、第五十二条）.](https://www.gov.cn/zhengce/zhengceku/2017-02/23/content_5170264.htm) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 33-015 — People missing their right lower limb or both lower limbs can still obtain a driver’s license; the designated category is C5 Original title: 右下肢或者双下肢没了也能考驾照，准驾车型叫 C5 **Source text (English):** ### 15. People missing their right lower limb or both lower limbs can still obtain a driver’s license; the designated category is C5 - Cost: The tuition fees are comparable to those for regular driver’s licenses — typically a few thousand yuan in most regions. The vehicle must be modified to allow manual control, and a medical checkup is required every three years. - In plain terms: According to regulations issued by China’s Ministry of Public Security, there exists a specific driver’s license category designated for people with disabilities, known as “small automatic passenger cars for disabled persons,” identified by the code C5. Individuals who have lost or lack movement function in their right lower limb or both lower limbs yet can sit upright on their own, provided their upper limbs meet certain criteria, are eligible to apply. A similar pathway exists for those missing one entire palm. Separate license categories also apply to people with visual impairments affecting only one eye or hearing impairments. All required medical evaluations must be conducted at specialized medical institutions approved by provincial health authorities. - Benefit: Annex 1 of the “Regulations on the Application and Use of Motor Vehicle Driver’s Licenses” outlines detailed physical eligibility criteria. Clause 8 explicitly states that individuals missing or lacking movement function in their right lower limb or both lower limbs, yet capable of independent sitting posture, and whose upper limbs satisfy stipulated conditions, may apply for a C5 license. Likewise, those missing only their left lower limb while retaining normal right lower limb function may qualify for a standard small automatic car license. For visual impairments, applicants must have at least 5.0 corrected visual acuity in their better eye and a horizontal visual field spanning 150 degrees to qualify for licenses covering small cars, small automatic cars, low-speed trucks, three-wheeled vehicles, and C5 vehicles. Hearing-impaired applicants who can still locate sound sources via hearing aids may obtain licenses for small cars and small automatic cars, provided they wear such aids while driving. Article 85 mandates that medical certificates for C5 license applicants must originate from authorized provincial medical institutions. Holders of this license must undergo periodic health evaluations every three years and submit updated certificates within 30 days after each scoring cycle concludes. Additionally, Article 78 requires all C5 vehicle owners to affix a nationally standardized “disabled persons’ motor vehicle” signage as stipulated by Ministry of Public Security Order No. 172, effective 1 January 2025. - Evidence grade: A - Sources: Ministry of Public Security of China Order No. 172. Regulations on the application and use of motor vehicle driving licenses (Article 78, Article 85, Attachment 1). - Notes: An alternative, far less restrictive option involves operating specially designed motorized wheelchairs for disabled persons. Classified as non-motorized vehicles under Article 119 of the Road Traffic Safety Law, these do not necessitate a driver’s license; Article 58 further limits their maximum speed on non-motorized lanes to 15 km/h. Modifying a standard vehicle for C5 use involves installing manually operated throttle and brake mechanisms via certified manufacturers, followed by official registration updates at local vehicle authorities. Failure to submit updated health documentation within one year following three consecutive scoring cycles results in automatic license revocation. **Original text (Chinese):** ### 15. 右下肢或者双下肢没了也能考驾照，准驾车型叫 C5 - 成本：学费和普通驾照差不多，多数地方几千元。车要改装成手动操控。每三年查一次身体。 - 说人话：右下肢或双下肢没了、动不了，但能自己坐稳、上肢条件够的人，可以考残疾人专用的自动挡小车驾照，代号 C5。一只手掌缺失的也能申请。单眼视力障碍、听力障碍的人各有能考的车型。体检要去省里认定的专门医院做。 - 收益：《机动车驾驶证申领和使用规定》附件 1 把身体条件写得很细。第 8 目：「右下肢、双下肢缺失或者丧失运动功能但能够自主坐立，且上肢符合本项第5目规定的，可以申请残疾人专用小型自动挡载客汽车准驾车型的机动车驾驶证。一只手掌缺失，另一只手拇指健全，其他手指有两指健全，上肢和手指运动功能正常，且下肢符合本项第6目规定的，可以申请残疾人专用小型自动挡载客汽车准驾车型的机动车驾驶证」。第 6 目：单独左下肢缺失或者丧失运动功能、但右下肢正常的，可以申请小型自动挡汽车准驾车型。视力一项：「单眼视力障碍，优眼裸视力或者矫正视力达到对数视力表5.0以上，且水平视野达到150度的」，可以申请小型汽车、小型自动挡汽车、低速载货汽车、三轮汽车、残疾人专用小型自动挡载客汽车准驾车型。听力一项：有听力障碍但佩戴助听设备能够辨别声源方向的，可以申请小型汽车、小型自动挡汽车准驾车型，驾驶时应当佩戴助听设备。第八十五条规定，办理残疾人专用小型自动挡载客汽车驾驶证业务时提交的身体条件证明，应当由经省级卫生健康行政部门认定的专门医疗机构出具。持这一准驾车型的人应当每三年进行一次身体检查，在记分周期结束后三十日内提交身体条件证明。第七十八条规定，驾驶时应当按规定在车身设置残疾人机动车专用标志（全国，公安部令第 172 号修正，2025 年 1 月 1 日起施行） - 证据等级：A - 来源：公安部令第 172 号. 机动车驾驶证申领和使用规定（第七十八条、第八十五条、附件 1）. - 备注：门槛低得多的是残疾人机动轮椅车。《道路交通安全法》第一百一十九条把它列进非机动车，所以不用驾照；第五十八条规定，残疾人机动轮椅车在非机动车道内行驶时最高时速不得超过十五公里。C5 的车要装手动油门和刹车，改装要找有资质的厂家，改完去车管所变更登记。三个记分周期结束后一年内不提交身体条件证明，驾驶证会被注销。 **Evidence:** A. An alternative, far less restrictive option involves operating specially designed motorized wheelchairs for disabled persons. Classified as non-motorized vehicles under Article 119 of the Road Traffic Safety Law, these do not necessitate a driver’s license; Article 58 further limits their maximum speed on non-motorized lanes to 15 km/h. Modifying a standard vehicle for C5 use involves installing manually operated throttle and brake mechanisms via certified manufacturers, followed by official registration updates at local vehicle authorities. Failure to submit updated health documentation within one year following three consecutive scoring cycles results in automatic license revocation. **Source summary:** According to regulations issued by China’s Ministry of Public Security, there exists a specific driver’s license category designated for people with disabilities, known as “small automatic passenger cars for disabled persons,” identified by the code C5. Individuals who have lost or lack movement function in their right lower limb or both lower limbs yet can sit upright on their own, provided their upper limbs meet certain criteria, are eligible to apply. A similar pathway exists for those missing one entire palm. Separate license categories also apply to people with visual impairments affecting only one eye or hearing impairments. All required medical evaluations must be conducted at specialized medical institutions approved by provincial health authorities. **Low-ROI detour:** Move “People missing their right lower limb or both lower limbs can still obtain a driver’s license; the designated category is C5” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “According to regulations issued by China’s Ministry of Public Security, there exists a specific driver’s license category designated for people with disabilities, known as “small automatic passenger cars for disabled persons,” identified by the code C5. Individuals who have lost or lack movement function in their right lower limb or both lower limbs yet can sit upright on their own, provided their upper limbs meet certain criteria, are eligible to apply. A similar pathway exists for those missing one entire palm. Separate license categories also apply to people with visual impairments affecting only one eye or hearing impairments. All required medical evaluations must be conducted at specialized medical institutions approved by provincial health authorities.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** See the chapter source. **Source links:** [公安部令第 172 号. 机动车驾驶证申领和使用规定（第七十八条、第八十五条、附件 1）.](https://www.gov.cn/gongbao/2025/issue_11866/202502/content_7004031.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 33-016 — Rehabilitation should be carried out at a proper facility with a rehabilitation medicine department; the intensity must be set by therapists — more intensity does not necessarily mean better results. Original title: 康复在有康复医学科的正规机构做，强度听治疗师的，不是越猛越好 **Source text (English):** ### 16. Rehabilitation should be carried out at a proper facility with a rehabilitation medicine department; the intensity must be set by therapists — more intensity does not necessarily mean better results. - Cost: Inpatient rehabilitation costs several hundred yuan per day; the out‑of‑pocket portion varies by region. Treatment is billed on a monthly basis. Daily exercises are required and can be quite monotonous. - In plain terms: The most common mistake is simply sending a patient home to lie down and hope for a natural recovery. Care delivered by a coordinated, multidisciplinary team helps many patients survive one year later and continue living at home. However, patients should not overdo it on their own. In a large multi-center clinical trial, early, frequent, and more intensive activity within 24 hours after a stroke actually led to poorer outcomes three months later. Thus, the amount and timing of exercise must be determined by the rehabilitation department and therapists. - Benefit: A Cochrane systematic review included 29 trials with 5,902 participants, comparing organized inpatient stroke‑unit care with other forms of care. At the final follow‑up (median 1 year), the odds ratio for adverse outcomes — death, disability, or need for institutional care — was 0.77 (95% CI 0.69–0.87). The odds ratio for death alone was 0.76 (95% CI 0.66–0.88), and for death or dependence it was 0.75 (95% CI 0.66–0.85); evidence quality is moderate. In absolute terms, for every 100 patients receiving stroke‑unit care, an additional 2 survive, 6 continue living at home, and 6 regain the ability to care for themselves. Conversely, the AVERT trial randomly assigned 2,104 patients across 56 acute stroke units in five countries to either “standard care” or “standard care plus very early intensive activity.” After three months, 480 patients (46%) in the early‑activity group achieved a good outcome (modified Rankin Scale 0–2) versus 525 patients (50%) in the standard‑care group; the adjusted odds ratio was 0.73 (95% CI 0.59–0.90, P=0.004). Death rates were 88 versus 72 patients, with no statistically significant difference (odds ratio 1.34, 95% CI 0.93–1.93, P=0.113). - Evidence grade: A - Sources:Langhorne P, Ramachandra S; Stroke Unit Trialists' Collaboration (2020). Organised inpatient (stroke unit) care for stroke: network meta-analysis. Cochrane Database of Systematic Reviews, 4:CD000197. ; AVERT Trial Collaboration group (2015). Efficacy and safety of very early mobilisation within 24 h of stroke onset (AVERT): a randomised controlled trial. Lancet, 386(9988):46-55. - Notes: Caution: Both studies involve stroke patients; their findings cannot be directly applied to other disabling conditions such as spinal cord injury, amputation, or burns. The AVERT trial demonstrates that “the earlier and more intense the activity, the better” is not true; it does not mean that early activity is useless. In both trials, the majority of participants began walking within 24 hours; the difference lay in frequency and total volume of exercise. When selecting a facility, verify whether it has a rehabilitation medicine department and qualified physical and occupational therapists — do not rely solely on a “rehabilitation” sign. Information on referrals between primary and tertiary hospitals and related cost thresholds can be found in Section 24.1 (step‑by‑step referrals). Community‑based rehabilitation and assistive devices are discussed in Section 16.7 (contact the county disability‑affairs office). **Original text (Chinese):** ### 16. 康复在有康复医学科的正规机构做，强度听治疗师的，不是越猛越好 - 成本：住院康复每天几百元，自费的那部分因地而异。时间按月算。每天都要练，很枯燥。 - 说人话：把人接回家躺着等自然恢复，是最常见的错。中风后由多学科团队有组织地照护，一年后还活着、还能住在家里的人更多。但也别自己加码，中风后 24 小时内练得更早、更勤、更多，三个月后的结果反而更差。练多少、什么时候练，听康复科和治疗师的。 - 收益：Cochrane 系统综述纳入 29 项试验、5902 名参与者，比较有组织的住院卒中单元照护和其他照护方式。随访到末次（中位 1 年）时，不良结局（死亡、残障或者需要机构照护）的比值比是 0.77（95% CI 0.69–0.87，可信范围），死亡的比值比是 0.76（95% CI 0.66–0.88），死亡或者依赖他人的比值比是 0.75（95% CI 0.66–0.85），证据质量中等。换算成绝对数，每 100 人接受卒中单元照护，多 2 人存活、多 6 人住在家里、多 6 人生活自理。另一方面，AVERT 试验在 5 个国家的 56 个急性卒中单元随机分配 2104 名患者，比较「常规照护」和「常规照护加超早期高强度活动」。三个月时结局良好（改良 Rankin 量表 0—2 分）的，超早期组 480 人（46%），常规组 525 人（50%），调整后比值比 0.73（95% CI 0.59–0.90，P=0.004）。死亡是 88 人比 72 人，没有做出差别（比值比 1.34，95% CI 0.93–1.93，P=0.113） - 证据等级：A - 来源：Langhorne P, Ramachandra S; Stroke Unit Trialists' Collaboration (2020). Organised inpatient (stroke unit) care for stroke: network meta-analysis. Cochrane Database of Systematic Reviews, 4:CD000197. ；AVERT Trial Collaboration group (2015). Efficacy and safety of very early mobilisation within 24 h of stroke onset (AVERT): a randomised controlled trial. Lancet, 386(9988):46-55. - 备注：争议：这两项证据都来自卒中，套到脊髓损伤、截肢、烧伤这些别的致残原因上属于往外推。AVERT 那一项说明的是「越早越猛」不成立，不是「早期活动没用」。试验里两组绝大多数人都在 24 小时内下了床，差的是频次和总量。挑机构时看它有没有康复医学科、有没有专职的康复治疗师和作业治疗师，别只看招牌上「康复」两个字。基层和三级医院之间怎么转、起付线怎么算，见第 24 节第 1 条（逐级转诊）。社区康复和辅助器具配置见本节第 7 条（去县级残联问全）。 **Evidence:** A. Caution: Both studies involve stroke patients; their findings cannot be directly applied to other disabling conditions such as spinal cord injury, amputation, or burns. The AVERT trial demonstrates that “the earlier and more intense the activity, the better” is not true; it does not mean that early activity is useless. In both trials, the majority of participants began walking within 24 hours; the difference lay in frequency and total volume of exercise. When selecting a facility, verify whether it has a rehabilitation medicine department and qualified physical and occupational therapists — do not rely solely on a “rehabilitation” sign. Information on referrals between primary and tertiary hospitals and related cost thresholds can be found in Section 24.1 (step‑by‑step referrals). Community‑based rehabilitation and assistive devices are discussed in Section 16.7 (contact the county disability‑affairs office). **Source summary:** The most common mistake is simply sending a patient home to lie down and hope for a natural recovery. Care delivered by a coordinated, multidisciplinary team helps many patients survive one year later and continue living at home. However, patients should not overdo it on their own. In a large multi-center clinical trial, early, frequent, and more intensive activity within 24 hours after a stroke actually led to poorer outcomes three months later. Thus, the amount and timing of exercise must be determined by the rehabilitation department and therapists. **Low-ROI detour:** Move “Rehabilitation should be carried out at a proper facility with a rehabilitation medicine department; the intensity must be set by therapists — more intensity does not necessarily mean better results.” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The most common mistake is simply sending a patient home to lie down and hope for a natural recovery. Care delivered by a coordinated, multidisciplinary team helps many patients survive one year later and continue living at home. However, patients should not overdo it on their own. In a large multi-center clinical trial, early, frequent, and more intensive activity within 24 hours after a stroke actually led to poorer outcomes three months later. Thus, the amount and timing of exercise must be determined by the rehabilitation department and therapists.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 24-001; 33-007 **Source links:** Langhorne P, Ramachandra S; [Stroke Unit Trialists' Collaboration (2020). Organised inpatient (stroke unit) care for stroke: network meta-analysis. Cochrane Database of Systematic Reviews, 4:CD000197.](https://doi.org/10.1002/14651858.CD000197.pub4); [AVERT Trial Collaboration group (2015). Efficacy and safety of very early mobilisation within 24 h of stroke onset (AVERT): a randomised controlled trial. Lancet, 386(9988):46-55.](https://doi.org/10.1016/S0140-6736(15)60690-0) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 33-017 — Getting a hearing aid when hearing declines — the reason is to hear better now, not to prevent dementia Original title: 听力下降就去配助听器，配它的理由是听得见，不是防痴呆 **Source text (English):** ### 17. Getting a hearing aid when hearing declines — the reason is to hear better now, not to prevent dementia - Cost: Hearing aids cost several thousand to tens of thousands of yuan; most must be paid for out of pocket. Fitting requires professional testing and multiple follow‑up adjustments. - In plain terms: The claim that “wearing a hearing aid prevents dementia” currently lacks solid evidence. A three‑year trial involving nearly a thousand participants found no overall difference between groups. Only among people already at higher risk of cognitive decline did a modest benefit appear. Thus, the main reason to get a hearing aid is to hear clearly now — to talk with others and hear traffic while crossing the street — not to protect the brain decades later. - Benefit: The ACHIEVE trial took place in four U.S. communities and enrolled 977 individuals aged 70–84 with untreated hearing loss but no obvious cognitive impairment. Participants were randomly assigned to either hearing intervention (counseling and hearing aid fitting) or health‑education control, with follow‑up every six months. The primary endpoint was change in overall cognitive scores over three years. In the combined analysis of both participant cohorts, there was no significant difference: the intervention group showed a change of −0.200 (95% CI −0.256 to −0.144) versus −0.202 (95% CI −0.258 to −0.145) in the control group; the difference was 0.002 (95% CI −0.077 to 0.081, P = 0.96). A pre‑specified sensitivity analysis revealed a statistically significant interaction (P = 0.010) between the two cohorts. The second cohort comprised older participants with more risk factors for cognitive decline and lower baseline cognitive scores. Researchers concluded that hearing intervention may modestly slow cognitive decline over three years in high‑risk individuals but not in those at lower risk. No serious adverse events attributable to the intervention were reported. - Evidence grade: A - Sources:Lin FR, Pike JR, Albert MS, et al.; ACHIEVE Collaborative Research Group (2023). Hearing intervention versus health education control to reduce cognitive decline in older adults with hearing loss in the USA (ACHIEVE): a multicentre, randomised controlled trial. Lancet, 402(10404):786-797. - Notes: Controversy: The oft‑quoted claim that “hearing aids cut cognitive decline by nearly half” stems from a subgroup analysis of this trial, not its primary result, which showed no overall difference. This note is included to separate the practical benefit of hearing aids from the unproven dementia‑prevention claim. Students with hearing impairments may be exempt from foreign‑language listening tests in college entrance exams; see item 13 (reasonable accommodations) in this section. Drivers with hearing loss should wear hearing aids; see item 15 (C5) in this section. **Original text (Chinese):** ### 17. 听力下降就去配助听器，配它的理由是听得见，不是防痴呆 - 成本：助听器几千到几万元，多数要自费。要验配，还要来回调试几次。 - 说人话：「戴助听器能防痴呆」这个说法目前没有立住。一项近千人的三年试验，总体上没有做出差别。只有在本来认知下降风险就偏高的那部分人里看到了差别。所以配助听器的理由是当下听得见、能和人说话、过马路能听见车，不是为了几十年以后的脑子。 - 收益：ACHIEVE 试验在美国 4 个社区做，纳入 977 名 70 到 84 岁、有未经治疗的听力损失、没有明显认知障碍的人。随机分成两组，一组接受听力干预（听力咨询和配助听器），一组接受健康教育对照，每 6 个月随访一次。主要终点是 3 年的整体认知评分变化。合并两个来源人群的主要分析里，两组没有显著差别：听力干预组 −0.200（95% CI −0.256 到 −0.144），对照组 −0.202（95% CI −0.258 到 −0.145），差值 0.002（95% CI −0.077 到 0.081），P=0.96。一项预设的敏感性分析显示，干预效果在两个来源人群之间存在差异（交互作用 P=0.010）。来自那项长期心血管健康观察研究的参与者年龄更大、认知下降的危险因素更多、基线认知分更低。研究者的结论是，听力干预可能在认知下降风险较高的人群里减少 3 年的认知变化，在风险较低的人群里则不能。试验没有报告归因于研究的严重不良事件 - 证据等级：A - 来源：Lin FR, Pike JR, Albert MS, et al.; ACHIEVE Collaborative Research Group (2023). Hearing intervention versus health education control to reduce cognitive decline in older adults with hearing loss in the USA (ACHIEVE): a multicentre, randomised controlled trial. Lancet, 402(10404):786-797. - 备注：争议：网上常见的「助听器让认知下降少了近一半」来自这项试验里的一个亚组，不是它的主要结果，主要结果是两组没有差别。「配助听器」和「防痴呆」要分开看：前者该做，后者别当成理由。听力残疾考生高考可以免外语听力，见本节第 13 条（合理便利）。有听力障碍的人开车应当佩戴助听设备，见本节第 15 条（C5）。 **Evidence:** A. Controversy: The oft‑quoted claim that “hearing aids cut cognitive decline by nearly half” stems from a subgroup analysis of this trial, not its primary result, which showed no overall difference. This note is included to separate the practical benefit of hearing aids from the unproven dementia‑prevention claim. Students with hearing impairments may be exempt from foreign‑language listening tests in college entrance exams; see item 13 (reasonable accommodations) in this section. Drivers with hearing loss should wear hearing aids; see item 15 (C5) in this section. **Source summary:** The claim that “wearing a hearing aid prevents dementia” currently lacks solid evidence. A three‑year trial involving nearly a thousand participants found no overall difference between groups. Only among people already at higher risk of cognitive decline did a modest benefit appear. Thus, the main reason to get a hearing aid is to hear clearly now — to talk with others and hear traffic while crossing the street — not to protect the brain decades later. **Low-ROI detour:** Move “Getting a hearing aid when hearing declines — the reason is to hear better now, not to prevent dementia” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The claim that “wearing a hearing aid prevents dementia” currently lacks solid evidence. A three‑year trial involving nearly a thousand participants found no overall difference between groups. Only among people already at higher risk of cognitive decline did a modest benefit appear. Thus, the main reason to get a hearing aid is to hear clearly now — to talk with others and hear traffic while crossing the street — not to protect the brain decades later.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 33-013; 33-015 **Source links:** Lin FR, Pike JR, Albert MS, et al.; [ACHIEVE Collaborative Research Group (2023). Hearing intervention versus health education control to reduce cognitive decline in older adults with hearing loss in the USA (ACHIEVE): a multicentre, randomised controlled trial. Lancet, 402(10404):786-797.](https://doi.org/10.1016/S0140-6736(23)01406-X) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 33-018 — Saying an adult “can’t manage his own affairs” requires a court determination; family members can’t decide on their own Original title: 说一个成年人「管不了自己的事」，要向法院申请认定，家属说了不算 **Source text (English):** ### 18. Saying an adult “can’t manage his own affairs” requires a court determination; family members can’t decide on their own - Cost: Filing a petition with the court incurs filing fees, typically ranging from a few dozen to a hundred yuan. An additional evaluation fee is required, usually several thousand yuan, which the applicant must pay upfront. The entire process takes several months. - In plain terms: Only a court can decide whether an adult is “incapable of civil conduct” or “has limited civil capacity.” Family members, employers, or residents’ committees cannot make that determination on their own. A party with a vested interest or a relevant organization must file a petition with the court. Conversely, if a person’s mental or intellectual abilities improve, an application can be made to restore his capacity. This procedure serves both as a safeguard and a protection mechanism. - Benefit: Article 21 of the Civil Code states: “An adult who cannot recognize his own actions is deemed incapable of civil conduct; his legal representative must act on his behalf in all civil matters.” Article 22 adds: “An adult who can only partially recognize his actions is considered to have limited civil capacity; his legal representative must act on his behalf or give consent and ratification for any civil acts, though he may independently perform acts that yield pure benefits or are consistent with his mental and intellectual condition.” Article 24 further provides that any interested party or relevant organization may petition the court to declare such an adult incapable or of limited capacity. Once declared, upon application by the individual, interested parties, or relevant organizations, the court may later restore his limited or full capacity based on improvements in his mental health. Relevant organizations include residents’ committees, villagers’ committees, schools, medical institutions, women’s federations, disability federations, legally established senior citizen groups, and civil affairs bureaus. Article 23 designates guardians as legal representatives for those lacking or having limited capacity (nationwide, effective 1 January 2021). - Evidence grade: A - Sources:Civil Code of the People's Republic of China (Article 21, Article 22, Article 23, Article 24). - Notes: The associated costs must be clearly outlined. This procedure is a special court process; it is faster than regular civil cases but still takes several months. Medical diagnosis records must be submitted, and most courts also order an independent evaluation, the fees for which are typically several thousand yuan and paid upfront by the applicant. Signing documents or disposing of property on someone’s behalf without following this process may render those actions invalid; even property sales could be reversed. It is also important to remember that limited capacity does not mean a person can’t perform any actions at all. He may independently handle matters consistent with his mental state or those that bring him pure benefits; guardians should not automatically handle everything on his behalf. Details on determining guardianship are provided in section 19 (Guardians). **Original text (Chinese):** ### 18. 说一个成年人「管不了自己的事」，要向法院申请认定，家属说了不算 - 成本：向法院申请要交诉讼费，一般几十元到一百元。鉴定费另算，通常几千元，先由申请人垫。走完要几个月。 - 说人话：一个成年人是不是「无民事行为能力」或者「限制民事行为能力」，只有法院能认定。家属、单位、居委会都不能自己说了算。要由利害关系人或者有关组织向法院申请。反过来，智力或者精神健康恢复了，也可以申请认定他恢复行为能力。这道程序既是限制，也是保护。 - 收益：《民法典》第二十一条：「不能辨认自己行为的成年人为无民事行为能力人，由其法定代理人代理实施民事法律行为。」第二十二条：「不能完全辨认自己行为的成年人为限制民事行为能力人，实施民事法律行为由其法定代理人代理或者经其法定代理人同意、追认；但是，可以独立实施纯获利益的民事法律行为或者与其智力、精神健康状况相适应的民事法律行为。」第二十四条：「不能辨认或者不能完全辨认自己行为的成年人，其利害关系人或者有关组织，可以向人民法院申请认定该成年人为无民事行为能力人或者限制民事行为能力人。」同条还规定，被认定之后，经本人、利害关系人或者有关组织申请，人民法院可以根据其智力、精神健康恢复的状况，认定其恢复为限制民事行为能力人或者完全民事行为能力人。有关组织包括：居民委员会、村民委员会、学校、医疗机构、妇女联合会、残疾人联合会、依法设立的老年人组织、民政部门等。第二十三条规定，无民事行为能力人、限制民事行为能力人的监护人是其法定代理人（全国，2021 年 1 月 1 日起施行） - 证据等级：A - 来源：中华人民共和国民法典（第二十一条、第二十二条、第二十三条、第二十四条）. - 备注：申请走的是法院的特别程序，比普通民事案件快，但仍要几个月。要提交医院的诊断证明，法院多数还会委托司法鉴定，鉴定费通常几千元，由申请人先垫。不经过这道程序就替人签字、处分他的财产，事后可能被认定无效，房子卖了也可能要退回来。还要记住一点：限制民事行为能力不等于什么都不能做。和他的智力、精神状况相适应的事，以及纯得好处的事，他自己就能做，别一概代办。监护人怎么定见本节第 19 条（监护人）。 **Evidence:** A. The associated costs must be clearly outlined. This procedure is a special court process; it is faster than regular civil cases but still takes several months. Medical diagnosis records must be submitted, and most courts also order an independent evaluation, the fees for which are typically several thousand yuan and paid upfront by the applicant. Signing documents or disposing of property on someone’s behalf without following this process may render those actions invalid; even property sales could be reversed. It is also important to remember that limited capacity does not mean a person can’t perform any actions at all. He may independently handle matters consistent with his mental state or those that bring him pure benefits; guardians should not automatically handle everything on his behalf. Details on determining guardianship are provided in section 19 (Guardians). **Source summary:** Only a court can decide whether an adult is “incapable of civil conduct” or “has limited civil capacity.” Family members, employers, or residents’ committees cannot make that determination on their own. A party with a vested interest or a relevant organization must file a petition with the court. Conversely, if a person’s mental or intellectual abilities improve, an application can be made to restore his capacity. This procedure serves both as a safeguard and a protection mechanism. **Low-ROI detour:** Move “Saying an adult “can’t manage his own affairs” requires a court determination; family members can’t decide on their own” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Only a court can decide whether an adult is “incapable of civil conduct” or “has limited civil capacity.” Family members, employers, or residents’ committees cannot make that determination on their own. A party with a vested interest or a relevant organization must file a petition with the court. Conversely, if a person’s mental or intellectual abilities improve, an application can be made to restore his capacity. This procedure serves both as a safeguard and a protection mechanism.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 33-019 **Source links:** [中华人民共和国民法典（第二十一条、第二十二条、第二十三条、第二十四条）.](https://flk.npc.gov.cn/detail?id=ff808081729d1efe01729d50b5c500bf) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 33-019 — Guardians for adults are appointed in a legal order; if the ward injures someone, the guardian must pay compensation. Original title: 成年人的监护人按法定顺序定；被监护人伤了别人，由监护人赔 **Source text (English):** ### 19. Guardians for adults are appointed in a legal order; if the ward injures someone, the guardian must pay compensation. - Cost: There are no direct costs. When disputes arise, parties must turn to the residents' committee, villagers' committee, civil affairs bureau, or court to resolve them. - In plain terms: Once an adult loses the capacity to act, a guardian must be appointed following this order: spouse, parents and children, other close relatives, and finally any other individual or organization willing to serve. If there is disagreement over who should serve, the local residents' committee, villagers' committee, or civil affairs bureau makes the appointment; parties may appeal to court if they disagree. Conversely, while still of sound mind, an adult may put in writing who they wish to serve as their guardian. If the ward injures someone, the appointed guardian is legally responsible for paying compensation. - Benefit: Article 28 of the Civil Code states that adults lacking or having limited civil capacity must be guarded in this order: “(1) Spouse; (2) Parents and children; (3) Other close relatives; (4) Any other individual or organization willing to serve, provided they receive approval from the local residents' committee, villagers' committee, or civil affairs bureau.” Article 31 adds that when disputes arise over guardianship, the local residents' committee, villagers' committee, or civil affairs bureau appoints a guardian; parties may appeal to court if they disagree, and the appointment must respect the ward’s true wishes and be made in their best interest. Until a guardian is appointed, the residents' committee, villagers' committee, or other legally designated organizations act as temporary guardians. Article 33 permits adults of full capacity to name their own guardian in writing while still of sound mind. Article 1188 stipulates that guardians must pay compensation when their ward causes harm; if they fulfilled their duties, the liability may be reduced. Compensation is paid first from the ward’s own assets, with any shortfall covered by the guardian. Article 1189 clarifies that even when guardians delegate duties, they remain liable; only when the delegatee is at fault does liability shift partially. This framework has been in effect nationwide since 1 January 2021. - Evidence grade: A - Sources:Civil Code of the People's Republic of China (Article 28, Article 31, Article 33, Article 1188, Article 1189). - Notes: Article 33 specifically addresses voluntary guardianship. Drafting a written arrangement while still of sound mind can prevent most future disputes; see Section 17, Item 1 for guidance on drafting such documents. Regarding compensation, guardians remain liable even when the ward is placed under the care of relatives or institutions; only when those caretakers are at fault does liability shift partially. Purchasing guardian liability insurance is therefore advisable. Article 78 of the Mental Health Law also holds guardians accountable for any harm caused by neglect or failure to fulfill their duties. **Original text (Chinese):** ### 19. 成年人的监护人按法定顺序定；被监护人伤了别人，由监护人赔 - 成本：不花钱。有争议时要到居委会、村委会、民政部门或者法院去解决。 - 说人话：成年人失去行为能力后，监护人按顺序来：配偶，父母和子女，其他近亲属，最后是愿意担任的其他人或组织。争起来了由居委会、村委会或民政部门指定，不服可以找法院。人还清醒时可以书面指定将来的监护人。被监护人伤了别人，由监护人赔。 - 收益：《民法典》第二十八条：无民事行为能力或者限制民事行为能力的成年人，由下列有监护能力的人按顺序担任监护人：「（一）配偶；（二）父母、子女；（三）其他近亲属；（四）其他愿意担任监护人的个人或者组织，但是须经被监护人住所地的居民委员会、村民委员会或者民政部门同意。」第三十一条：对监护人的确定有争议的，由被监护人住所地的居民委员会、村民委员会或者民政部门指定，对指定不服的可以向人民法院申请指定，也可以直接向人民法院申请。指定时「应当尊重被监护人的真实意愿，按照最有利于被监护人的原则」。指定之前权益处于无人保护状态的，由居民委员会、村民委员会、法律规定的有关组织或者民政部门担任临时监护人。第三十三条：「具有完全民事行为能力的成年人，可以与其近亲属、其他愿意担任监护人的个人或者组织事先协商，以书面形式确定自己的监护人」。第一千一百八十八条：「无民事行为能力人、限制民事行为能力人造成他人损害的，由监护人承担侵权责任。监护人尽到监护职责的，可以减轻其侵权责任。」有财产的，从本人财产中支付赔偿费用，不足部分由监护人赔偿。第一千一百八十九条：监护人将监护职责委托给他人的，监护人仍应当承担侵权责任，受托人有过错的承担相应的责任（全国，2021 年 1 月 1 日起施行） - 证据等级：A - 来源：中华人民共和国民法典（第二十八条、第三十一条、第三十三条、第一千一百八十八条、第一千一百八十九条）. - 备注：第三十三条那条就是意定监护。趁人清醒时用书面形式把人选定下来，能省掉后面一大半争议，具体怎么写见第 17 节第 1 条（意定监护）。赔偿那一段要当心：把人交给托养机构或者亲戚照看，责任仍在监护人身上，受托人只在自己有过错时承担相应责任。所以给被监护人买一份监护人责任保险是有意义的。《精神卫生法》第七十八条还规定，监护人遗弃患者或者不履行监护职责造成损害的，依法承担赔偿责任。 **Evidence:** A. Article 33 specifically addresses voluntary guardianship. Drafting a written arrangement while still of sound mind can prevent most future disputes; see Section 17, Item 1 for guidance on drafting such documents. Regarding compensation, guardians remain liable even when the ward is placed under the care of relatives or institutions; only when those caretakers are at fault does liability shift partially. Purchasing guardian liability insurance is therefore advisable. Article 78 of the Mental Health Law also holds guardians accountable for any harm caused by neglect or failure to fulfill their duties. **Source summary:** Once an adult loses the capacity to act, a guardian must be appointed following this order: spouse, parents and children, other close relatives, and finally any other individual or organization willing to serve. If there is disagreement over who should serve, the local residents' committee, villagers' committee, or civil affairs bureau makes the appointment; parties may appeal to court if they disagree. Conversely, while still of sound mind, an adult may put in writing who they wish to serve as their guardian. If the ward injures someone, the appointed guardian is legally responsible for paying compensation. **Low-ROI detour:** Move “Guardians for adults are appointed in a legal order; if the ward injures someone, the guardian must pay compensation.” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Once an adult loses the capacity to act, a guardian must be appointed following this order: spouse, parents and children, other close relatives, and finally any other individual or organization willing to serve. If there is disagreement over who should serve, the local residents' committee, villagers' committee, or civil affairs bureau makes the appointment; parties may appeal to court if they disagree. Conversely, while still of sound mind, an adult may put in writing who they wish to serve as their guardian. If the ward injures someone, the appointed guardian is legally responsible for paying compensation.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Open the original entry, check who the evidence applies to, then pick one small step that fits. **References:** 17-001 **Source links:** [中华人民共和国民法典（第二十八条、第三十一条、第三十三条、第一千一百八十八条、第一千一百八十九条）.](https://flk.npc.gov.cn/detail?id=ff808081729d1efe01729d50b5c500bf) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ### 33-020 — If you’re denied a job, denied promotion, or paid less because of a disability, you can sue — but first calculate the associated costs. Original title: 因为残疾被拒招、不转正、少发钱，可以告，但先把过程成本算清 **Source text (English):** ### 20. If you’re denied a job, denied promotion, or paid less because of a disability, you can sue — but first calculate the associated costs. - Cost: Legal fees range from several thousand to tens of thousands of yuan, all paid by you. A standard first-instance trial takes at least six months and can be extended. You must also gather and preserve all relevant evidence on your own. - In plain terms: The law prohibits discrimination against people with disabilities in hiring, promotion, salary, social insurance, and related areas. You may file a complaint with the relevant authorities or go directly to court. However, winning the case does not automatically mean the other party will pay your legal fees — those are not covered under standard court costs. Therefore, it’s wise to first file a complaint, apply for legal aid, and then consider litigation. - Benefit: Article 3 of the Law on the Protection of Persons with Disabilities states: “Discrimination based on disability is prohibited. Insults and infringements against persons with disabilities are forbidden.” Article 38 adds: “Employers must not discriminate against employees with disabilities in hiring, promotion, professional qualification assessment, remuneration, social insurance, welfare, rest periods, or other aspects. Employers must also provide suitable working conditions and necessary accommodations.” Article 64 further specifies that violations can be corrected by authorities, and affected individuals may file lawsuits. The Regulations on Employment of Persons with Disabilities likewise forbid such discrimination. Under the Legal Aid Law, persons with disabilities are exempt from proving financial hardship when applying for legal assistance. - Evidence grade: A - Sources: Law of the People's Republic of China on the Protection of Disabled Persons (Article 3, Article 38, Article 64). ; State Council of China (2007). Regulations on the Employment of Disabled Persons (Article 4, Article 13). ; Legal Aid Law of the People's Republic of China (Article 42, Article 45). - Notes: Always calculate the costs first. A standard trial lasts at least six months; a simplified procedure takes three months. Legal fees are not included in court costs, so filing a complaint with labor authorities or the disability rights association — and applying for legal aid — are far less expensive options. Gathering evidence is often the toughest part; few employers provide written reasons for rejections, so recordings or chat logs are invaluable. For current employees, labor arbitration applies; details on evidence preservation and deadlines are covered in Section 19, Item 8. This guidance is meant solely for your protection. **Original text (Chinese):** ### 20. 因为残疾被拒招、不转正、少发钱，可以告，但先把过程成本算清 - 成本：律师费几千到几万元，自己出。一审普通程序 6 个月起，可以延长。证据要自己保存。 - 说人话：法律禁止在招用、转正、晋级、评职称、报酬、社保上歧视残疾人。你可以向主管部门投诉，也可以去法院告。但打赢了官司，对方也不替你出律师费。所以先投诉，同时申请法律援助，再考虑打官司。 - 收益：《残疾人保障法》第三条：「禁止基于残疾的歧视。禁止侮辱、侵害残疾人。」第三十八条：「在职工的招用、转正、晋级、职称评定、劳动报酬、生活福利、休息休假、社会保险等方面，不得歧视残疾人。」同条还规定，残疾职工所在单位应当根据残疾职工的特点提供适当的劳动条件和劳动保护，并根据实际需要对劳动场所、劳动设备和生活设施进行改造。第六十四条：「违反本法规定，在职工的招用等方面歧视残疾人的，由有关主管部门责令改正；残疾人劳动者可以依法向人民法院提起诉讼。」《残疾人就业条例》第四条：「禁止在就业中歧视残疾人。」第十三条：用人单位不得在晋职、晋级、评定职称、报酬、社会保险、生活福利等方面歧视残疾职工。《法律援助法》第四十二条规定，申请人有材料证明属于「无固定生活来源的未成年人、老年人、残疾人等特定群体」的，免予核查经济困难状况。第四十五条规定，法律援助机构为老年人、残疾人提供法律援助服务的，应当根据实际情况提供无障碍设施设备和服务（全国） - 证据等级：A - 来源：中华人民共和国残疾人保障法（第三条、第三十八条、第六十四条）. ；国务院 (2007). 残疾人就业条例（第四条、第十三条）. ；中华人民共和国法律援助法（第四十二条、第四十五条）. - 备注：过程成本必须先算。一审普通程序 6 个月起，可以延长；简易程序 3 个月。律师费不在《诉讼费用交纳办法》第六条列的诉讼费用里，第二十九条的「败诉方负担」不包括律师费。所以先走两条成本低的路：向人社部门或者残联投诉，由主管部门责令改正；同时申请法律援助，第四十二条对残疾人免予核查经济困难状况。取证是最难的一关。面试被拒时，对方很少留下书面理由，能录音、能留下聊天记录就留。已经入职的按劳动争议走仲裁，留证和时效见第 19 节第 8 条（离职前留证）。这条的受益人是你自己。 **Evidence:** A. Always calculate the costs first. A standard trial lasts at least six months; a simplified procedure takes three months. Legal fees are not included in court costs, so filing a complaint with labor authorities or the disability rights association — and applying for legal aid — are far less expensive options. Gathering evidence is often the toughest part; few employers provide written reasons for rejections, so recordings or chat logs are invaluable. For current employees, labor arbitration applies; details on evidence preservation and deadlines are covered in Section 19, Item 8. This guidance is meant solely for your protection. **Source summary:** The law prohibits discrimination against people with disabilities in hiring, promotion, salary, social insurance, and related areas. You may file a complaint with the relevant authorities or go directly to court. However, winning the case does not automatically mean the other party will pay your legal fees — those are not covered under standard court costs. Therefore, it’s wise to first file a complaint, apply for legal aid, and then consider litigation. **Low-ROI detour:** Move “If you’re denied a job, denied promotion, or paid less because of a disability, you can sue — but first calculate the associated costs.” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The law prohibits discrimination against people with disabilities in hiring, promotion, salary, social insurance, and related areas. You may file a complaint with the relevant authorities or go directly to court. However, winning the case does not automatically mean the other party will pay your legal fees — those are not covered under standard court costs. Therefore, it’s wise to first file a complaint, apply for legal aid, and then consider litigation.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 19-008 **Source links:** [中华人民共和国残疾人保障法（第三条、第三十八条、第六十四条）.](https://flk.npc.gov.cn/detail?id=ff8080816f135f46016f1d134c88132b); [国务院 (2007). 残疾人就业条例（第四条、第十三条）.](https://www.gov.cn/zhengce/zhengceku/2008-03/28/content_6646.htm); [中华人民共和国法律援助法（第四十二条、第四十五条）.](https://flk.npc.gov.cn/detail?id=ff8081817b6472a3017b6577820f0061) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md --- ## 34. Safe Home Medication Original chapter title: 家里的常备药别吃出事 [← 回总目录](../README.md) 退烧药、止痛药、感冒药、胃药、止泻药，很多在药店就能自己买。不用处方能买，不等于怎么吃都行。这一节不讲每种病该吃什么药，只挑一个动作就能避开重后果的几件事。 所有条目按死亡率口径算，包括肝衰竭、胃出血、新生儿肾衰竭这类健康终点。收益大多是「少出一次严重事故」，研究给不出「做了能少几成」的数字，收益量级是按后果轻重判断的，每条备注里写了凭什么定。 已经写在别处的，这里只指路。误服了药或清洁剂先做什么，见第 13 节第 20 条（误服）。慢性病的药按医嘱吃满，见第 16 节第 1 条（药按医嘱吃满）。网上买处方药要先过处方审核，见第 28 节第 6 条 ### 34-001 — Before taking two cold or pain relievers at the same time, check their ingredient lists — only one of them should contain acetaminophen. Original title: 同时吃两种感冒药或止痛药之前，先看成分表，对乙酰氨基酚只能占一种 **Source text (English):** ### 1. Before taking two cold or pain relievers at the same time, check their ingredient lists — only one of them should contain acetaminophen. - Cost: No cost at all. It only takes a minute or two to glance at the ingredient list on each package. - In plain terms: Acetaminophen is present in many cold medicines. Taking two such products means you’re consuming double the dose, which can damage the liver. In the U.S., nearly 30% of patients suffering from acute liver failure due to acetaminophen never receive a liver transplant in time. Domestic instructions recommend a maximum daily intake of 2 grams, and alcohol should be avoided while taking this drug. - Benefit: Over six years, 22 U.S. hospitals tracked 662 cases of acute liver failure. Of these, 275 (42%) were caused by acetaminophen; the median dose consumed was 24 grams. Among those 275 patients, 131 (48%) took the drug unintentionally. In 38% of those cases, they were also taking two or more other medications containing acetaminophen. Ultimately, 27% of these patients died before a transplant became possible, while 8% underwent liver transplantation. In 2020, China’s National Medical Products Administration mandated that OTC packaging clearly state excessive use can cause severe liver damage and that the daily limit is 2 grams. Packaging must also warn against combining this drug with other acetaminophen-containing or analgesic products. U.S. regulations require such OTC products to explicitly list three main risk factors: exceeding the daily limit, concurrent use with other acetaminophen-containing drugs, and drinking more than three alcoholic drinks daily while taking it. - Evidence grade: B - Sources: Larson AM, Polson J, Fontana RJ, et al.; Acute Liver Failure Study Group (2005). Acetaminophen-induced acute liver failure: results of a United States multicenter, prospective study. Hepatology, 42(6):1364-1372. ; Announcement of the State Food and Drug Administration on revising the instructions for immediate-release and sustained-release acetaminophen preparations (No. 15, 2020) and Appendix 2 "Revision Requirements for Over-the-Counter Instructions for Acetaminophen Immediate-Release Preparations" (Reprinted by the Hunan Provincial Food and Drug Administration). ; 21 CFR 201.326(a)(1)(iii)(A) Liver warning. - Notes: Acetaminophen is also known as paracetamol. Cold medicines whose generic names contain the characters “anfen” — such as paracetamol pseudoephedrine or paracetamol caffeine chlorpheniramine — all contain this ingredient. When in doubt, bring all your medications to a pharmacist for review. This evidence grade is set at B because the U.S. data comes from case registries lacking a control group, so it’s impossible to calculate exactly how many adverse events could be prevented by checking ingredient lists. The “large” benefit rating is based on the severity of outcomes: nearly 30% of acute liver failure cases end in death. **Original text (Chinese):** ### 1. 同时吃两种感冒药或止痛药之前，先看成分表，对乙酰氨基酚只能占一种 - 成本：不花钱。看一眼每盒药的成分表，一两分钟。 - 说人话：很多感冒药里都掺了对乙酰氨基酚，两盒一起吃就是吃了双份，过量会伤肝。在美国，它造成的急性肝衰竭病人里，近三成没等到换肝就死了。国内说明书建议一天最多吃 2 克，吃药期间也别喝酒。 - 收益：美国 22 家医院用 6 年时间连续登记了 662 例急性肝衰竭。其中 275 例（42%）是对乙酰氨基酚造成的，吞下的剂量中位数是 24 克。这 275 人里，131 人（48%）是不小心吃多的，不是故意。不小心吃多的人里，38% 同时吃了两种以上含这个成分的药。这 275 人里，27% 没等到换肝就死了，8% 做了肝移植。国家药监局 2020 年要求非处方药说明书写明：过量使用会引起严重肝损伤，建议一日最大量不超过 2 克。说明书还要写明，尽量避免和含对乙酰氨基酚或其他解热镇痛药的药品合用。美国法规要求这类非处方药在警示第一条写明三种伤肝情形：超过一天最大量，和其他含对乙酰氨基酚的药同吃，用药期间每天喝 3 杯以上的酒。 - 证据等级：B - 来源：Larson AM, Polson J, Fontana RJ, et al.; Acute Liver Failure Study Group (2005). Acetaminophen-induced acute liver failure: results of a United States multicenter, prospective study. Hepatology, 42(6):1364-1372. ；国家药监局关于修订对乙酰氨基酚常释及缓释制剂说明书的公告（2020年第15号）及附件2《对乙酰氨基酚常释制剂非处方药说明书修订要求》（湖南省药品监督管理局转载）. ；21 CFR 201.326(a)(1)(iii)(A) Liver warning. - 备注：对乙酰氨基酚也叫扑热息痛。复方感冒药的通用名里带「氨酚」两个字的，比如氨酚伪麻、氨咖黄敏，就含这个成分。拿不准就把几盒药都拿给药店的药师看。定 B 是因为美国那组数字是病例登记，没有对照组，算不出看了成分表能少出多少事。收益定「大」是按后果定的：急性肝衰竭里有近三成直接死亡。 **Evidence:** B. Acetaminophen is also known as paracetamol. Cold medicines whose generic names contain the characters “anfen” — such as paracetamol pseudoephedrine or paracetamol caffeine chlorpheniramine — all contain this ingredient. When in doubt, bring all your medications to a pharmacist for review. This evidence grade is set at B because the U.S. data comes from case registries lacking a control group, so it’s impossible to calculate exactly how many adverse events could be prevented by checking ingredient lists. The “large” benefit rating is based on the severity of outcomes: nearly 30% of acute liver failure cases end in death. **Source summary:** Acetaminophen is present in many cold medicines. Taking two such products means you’re consuming double the dose, which can damage the liver. In the U.S., nearly 30% of patients suffering from acute liver failure due to acetaminophen never receive a liver transplant in time. Domestic instructions recommend a maximum daily intake of 2 grams, and alcohol should be avoided while taking this drug. **Low-ROI detour:** Move “Before taking two cold or pain relievers at the same time, check their ingredient lists — only one of them should contain acetaminophen.” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Acetaminophen is present in many cold medicines. Taking two such products means you’re consuming double the dose, which can damage the liver. In the U.S., nearly 30% of patients suffering from acute liver failure due to acetaminophen never receive a liver transplant in time. Domestic instructions recommend a maximum daily intake of 2 grams, and alcohol should be avoided while taking this drug.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** Larson AM, Polson J, Fontana RJ, et al.; [Acute Liver Failure Study Group (2005). Acetaminophen-induced acute liver failure: results of a United States multicenter, prospective study. Hepatology, 42(6):1364-1372.](https://doi.org/10.1002/hep.20948); [国家药监局关于修订对乙酰氨基酚常释及缓释制剂说明书的公告（2020年第15号）及附件2《对乙酰氨基酚常释制剂非处方药说明书修订要求》（湖南省药品监督管理局转载）.](http://mpa.hunan.gov.cn/mpa/xxgk/tzgg/wjtz/202003/t20200311_11809335.html); [21 CFR 201.326(a)(1)(iii)(A) Liver warning.](https://www.ecfr.gov/current/title-21/chapter-I/subchapter-C/part-201/subpart-G/section-201.326) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/34-%E5%AE%B6%E9%87%8C%E7%9A%84%E5%B8%B8%E5%A4%87%E8%8D%AF%E5%88%AB%E5%90%83%E5%87%BA%E4%BA%8B.md --- ### 34-002 — Do not give children aspirin, nimesulide, or metamizole for fever; cold medicines containing metamizole should also be avoided in minors. Original title: 孩子发烧不用阿司匹林、尼美舒利和安乃近，含安乃近的感冒药也不给未成年人吃 **Source text (English):** ### 2. Do not give children aspirin, nimesulide, or metamizole for fever; cold medicines containing metamizole should also be avoided in minors. - Cost: No cost involved. Simply check the generic name and ingredient list when buying fever reducers. - In plain terms: For reducing a child’s fever, none of these three drugs should be used. Aspirin is linked to Reye’s syndrome, a condition that damages the brain and liver; in U.S. statistics, around 30% of affected children died, though cases dropped by over 90% after warnings were issued. Nimesulide is prohibited for children under 12, while metamizole is banned for anyone under 18. - Benefit: Reye’s syndrome can lead to brain disease and fatty liver degeneration, typically occurring after influenza or chickenpox infections. Nationwide monitoring in the U.S. from 1981 to 1997 recorded 1,207 cases among children under 18; 82% of these had detectable salicic acid in their blood, a key component of aspirin-like drugs. The overall mortality rate was 31%. Warnings about salicylate-containing drugs began in 1980, when 555 cases were reported — the peak figure; since 1987, annual cases have stayed under 36. China’s drug regulator prohibited oral nimesulide formulations for children under 12 in 2011, and banned metamizole tablets for anyone under 18 in 2020. This ban also applies to compound Qinghao Metamizole Tablets, Chongganling Tablets, and Chongganling Capsules, all of which contain metamizole. - Evidence grade: B - Sources:Belay ED, Bresee JS, Holman RC, Khan AS, Shahriari A, Schonberger LB (1999). Reye's syndrome in the United States from 1981 through 1997. New England Journal of Medicine, 340(18):1377-1382. ; Notice on strengthening the management of the use of nimesulide oral preparations (State Food and Drug Administration [2011] No. 209). ; Announcement of the State Food and Drug Administration on revising the instructions for metamizole related varieties (2020 No. 34) and Attachments 1 to 3. - Notes: Metamizole is not a first-choice treatment even for adults. Its package insert notes it may cause agranulocytosis, aplastic anemia, and anaphylactic shock, so it is only used short-term for severe conditions when no other effective drugs are available. Despite its name, Chongganling is not a regular cold medicine — it contains metamizole as well. For appropriate fever reducers and correct dosages based on body weight, consult a pediatrician or pharmacist. Infants under 3 months with a fever should be taken to a hospital immediately, as noted in Section 20, Item 8 (fever above 38°C requires immediate medical care). This B rating reflects that Reye’s syndrome statistics derive from monitoring reports, and the drop in cases after warnings is a correlative trend rather than evidence from controlled trials; the “significant benefit” rating is justified by the marked reduction in cases from 555 annually to under 36 after warnings were issued. **Original text (Chinese):** ### 2. 孩子发烧不用阿司匹林、尼美舒利和安乃近，含安乃近的感冒药也不给未成年人吃 - 成本：不花钱。买退烧药时看一眼通用名和成分表。 - 说人话：孩子退烧，这三种药都别用。阿司匹林和瑞氏综合征有关，这种病伤脑伤肝，美国统计里约三成病孩死亡，警告发出后病例少了九成多。尼美舒利 12 岁以下禁用，安乃近 18 岁以下禁用。 - 收益：瑞氏综合征会引起脑病和肝脏脂肪变性，通常出现在流感或水痘之后。美国 1981 到 1997 年的全国监测里，18 岁以下报告了 1207 例。82% 的病孩血里测得到水杨酸，这是阿司匹林这类药的成分。总病死率 31%。1980 年开始发布水杨酸类药的警告。那一年报告了 555 例，是高峰，1987 年起每年不超过 36 例。国家食药监局 2011 年规定，尼美舒利口服制剂禁止用于 12 岁以下儿童。国家药监局 2020 年规定安乃近片禁用于 18 岁以下青少年儿童。含安乃近的复方青蒿安乃近片、重感灵片和重感灵胶囊同样禁用于 18 岁以下。 - 证据等级：B - 来源：Belay ED, Bresee JS, Holman RC, Khan AS, Shahriari A, Schonberger LB (1999). Reye's syndrome in the United States from 1981 through 1997. New England Journal of Medicine, 340(18):1377-1382. ；关于加强尼美舒利口服制剂使用管理的通知（国食药监安〔2011〕209号）. ；国家药监局关于修订安乃近相关品种说明书的公告（2020年第34号）及附件1至3. - 备注：安乃近对成年人也不是首选药。说明书写明它可能引起粒细胞缺乏、再生障碍性贫血和过敏性休克，只在病情急重、又没有别的有效药时短期用。重感灵听名字像普通感冒药，里面就有安乃近。孩子该用什么退烧药、按体重吃多少，问儿科医生或药师。不满 3 个月的孩子发烧直接去医院，见第 20 节第 8 条（38 ℃ 就直接去医院）。定 B 是因为瑞氏综合征的数字来自监测报告，病例减少和警告发布是前后关系，不是对照试验。收益定「大」，是因为警告之后病例从每年 555 例降到 36 例以下。 **Evidence:** B. Metamizole is not a first-choice treatment even for adults. Its package insert notes it may cause agranulocytosis, aplastic anemia, and anaphylactic shock, so it is only used short-term for severe conditions when no other effective drugs are available. Despite its name, Chongganling is not a regular cold medicine — it contains metamizole as well. For appropriate fever reducers and correct dosages based on body weight, consult a pediatrician or pharmacist. Infants under 3 months with a fever should be taken to a hospital immediately, as noted in Section 20, Item 8 (fever above 38°C requires immediate medical care). This B rating reflects that Reye’s syndrome statistics derive from monitoring reports, and the drop in cases after warnings is a correlative trend rather than evidence from controlled trials; the “significant benefit” rating is justified by the marked reduction in cases from 555 annually to under 36 after warnings were issued. **Source summary:** For reducing a child’s fever, none of these three drugs should be used. Aspirin is linked to Reye’s syndrome, a condition that damages the brain and liver; in U.S. statistics, around 30% of affected children died, though cases dropped by over 90% after warnings were issued. Nimesulide is prohibited for children under 12, while metamizole is banned for anyone under 18. **Low-ROI detour:** Move “Do not give children aspirin, nimesulide, or metamizole for fever; cold medicines containing metamizole should also be avoided in minors.” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “For reducing a child’s fever, none of these three drugs should be used. Aspirin is linked to Reye’s syndrome, a condition that damages the brain and liver; in U.S. statistics, around 30% of affected children died, though cases dropped by over 90% after warnings were issued. Nimesulide is prohibited for children under 12, while metamizole is banned for anyone under 18.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 20-008 **Source links:** [Belay ED, Bresee JS, Holman RC, Khan AS, Shahriari A, Schonberger LB (1999). Reye's syndrome in the United States from 1981 through 1997. New England Journal of Medicine, 340(18):1377-1382.](https://doi.org/10.1056/NEJM199905063401801); [关于加强尼美舒利口服制剂使用管理的通知（国食药监安〔2011〕209号）.](https://www.nmpa.gov.cn/xxgk/fgwj/gzwj/gzwjyp/20110515145101552.html); [国家药监局关于修订安乃近相关品种说明书的公告（2020年第34号）及附件1至3.](https://www.nmpa.gov.cn/directory/web/nmpa/xxgk/ggtg/ypggtg/ypshmshxdgg/20200317171201660.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/34-%E5%AE%B6%E9%87%8C%E7%9A%84%E5%B8%B8%E5%A4%87%E8%8D%AF%E5%88%AB%E5%90%83%E5%87%BA%E4%BA%8B.md --- ### 34-003 — People over 60, with a history of stomach bleeding, taking anticoagulants or steroids should consult a doctor before using painkillers like ibuprofen Original title: 60 岁以上、胃出过血、在吃抗凝药或激素的人，吃布洛芬这类止痛药之前先问医生 **Source text (English):** ### 3. People over 60, with a history of stomach bleeding, taking anticoagulants or steroids should consult a doctor before using painkillers like ibuprofen - Cost: No cost involved. Simply ask a doctor or pharmacist. - In plain terms: Painkillers such as ibuprofen, naproxen, and aspirin can harm the stomach. In large-scale trials, individuals taking ibuprofen faced roughly four times the risk of stomach bleeding or perforation compared to those not taking it. This risk is even higher for older adults, those with prior stomach bleeding, individuals on anticoagulants or steroids, and regular drinkers. - Benefit: These medications are classified as nonsteroidal anti-inflammatory drugs (NSAIDs); common examples include ibuprofen, naproxen, and diclofenac. A meta-analysis encompassing 280 randomized trials involving 124,513 participants demonstrated that compared to placebo, ibuprofen raised the risk of upper gastrointestinal perforation, obstruction, or bleeding by an RR of 3.97 (95% CI 2.22–7.10; roughly fourfold). Naproxen showed an RR of 4.22 (2.71–6.56), while diclofenac resulted in an RR of 1.89 (1.16–3.09). All NSAIDs also approximately double the risk of heart failure. U.S. regulations mandate that over-the-counter NSAIDs carry warnings about stomach bleeding; these warnings specifically identify six high-risk groups: individuals over 60, those with prior stomach ulcers or bleeding, people on anticoagulants or steroids, individuals concurrently taking multiple NSAIDs, drinkers consuming more than three alcoholic beverages daily, and users exceeding recommended dosages or duration. - Evidence grade: A - Sources:Coxib and traditional NSAID Trialists' (CNT) Collaboration; Bhala N, Emberson J, Merhi A, et al. (2013). Vascular and upper gastrointestinal effects of non-steroidal anti-inflammatory drugs: meta-analyses of individual participant data from randomised trials. Lancet, 382(9894):769-779. ; 21 CFR 201.326(a)(2)(iii)(A) Stomach bleeding warning. - Notes: The study conclusions pertain to high-dose usage. No separate figures are provided for occasional short-term use at standard doses. Many multi-ingredient cold remedies also contain NSAIDs; combining them with separate painkillers results in redundant intake. Patients prescribed low-dose aspirin long-term by physicians for thrombosis prevention must not discontinue it or self-administer additional NSAIDs without medical guidance. **Original text (Chinese):** ### 3. 60 岁以上、胃出过血、在吃抗凝药或激素的人，吃布洛芬这类止痛药之前先问医生 - 成本：不花钱。问一次医生或药师。 - 说人话：布洛芬、萘普生、阿司匹林这类止痛药会伤胃。在大剂量的试验里，吃布洛芬的人胃出血、穿孔的风险是不吃的约 4 倍。年纪大、胃出过血、同时吃抗凝药或激素、每天喝酒的人，风险更高。 - 收益：这类药叫非甾体抗炎药，常见的有布洛芬、萘普生、双氯芬酸。一项荟萃分析汇总了 280 项这类药对安慰剂的随机试验，共 124513 人。和安慰剂比，上消化道穿孔、梗阻或出血的风险：布洛芬 RR 3.97（95% CI 2.22–7.10，约 4 倍），萘普生 4.22（2.71–6.56），双氯芬酸 1.89（1.16–3.09）。所有这类药都让心力衰竭的风险大约翻倍。美国法规要求这类非处方药写明胃出血警示。警示列出风险更高的六种人：60 岁以上，有过胃溃疡或出血，在吃抗凝药或激素，同时吃别的这类药，用药期间每天喝 3 杯以上的酒，吃得比说明书多或久。 - 证据等级：A - 来源：Coxib and traditional NSAID Trialists' (CNT) Collaboration; Bhala N, Emberson J, Merhi A, et al. (2013). Vascular and upper gastrointestinal effects of non-steroidal anti-inflammatory drugs: meta-analyses of individual participant data from randomised trials. Lancet, 382(9894):769-779. ；21 CFR 201.326(a)(2)(iii)(A) Stomach bleeding warning. - 备注：论文结论讲的是大剂量用法。偶尔吃一两天、按说明书剂量吃的风险，这篇没有单独给数字。很多复方感冒药里也有这类成分，和止痛药一起吃就重复了，先看成分表。医生让你长期吃小剂量阿司匹林防血栓的，别自己停，也别自己再加一种止痛药。痛经怎么用这类药、什么时候该去妇科查，见第 3 节第 25 条（痛经就吃布洛芬这类止痛药）。 **Evidence:** A. The study conclusions pertain to high-dose usage. No separate figures are provided for occasional short-term use at standard doses. Many multi-ingredient cold remedies also contain NSAIDs; combining them with separate painkillers results in redundant intake. Patients prescribed low-dose aspirin long-term by physicians for thrombosis prevention must not discontinue it or self-administer additional NSAIDs without medical guidance. **Source summary:** Painkillers such as ibuprofen, naproxen, and aspirin can harm the stomach. In large-scale trials, individuals taking ibuprofen faced roughly four times the risk of stomach bleeding or perforation compared to those not taking it. This risk is even higher for older adults, those with prior stomach bleeding, individuals on anticoagulants or steroids, and regular drinkers. **Low-ROI detour:** Move “People over 60, with a history of stomach bleeding, taking anticoagulants or steroids should consult a doctor before using painkillers like ibuprofen” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Painkillers such as ibuprofen, naproxen, and aspirin can harm the stomach. In large-scale trials, individuals taking ibuprofen faced roughly four times the risk of stomach bleeding or perforation compared to those not taking it. This risk is even higher for older adults, those with prior stomach bleeding, individuals on anticoagulants or steroids, and regular drinkers.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 03-025 **Source links:** Coxib and traditional NSAID Trialists' (CNT) Collaboration; [Bhala N, Emberson J, Merhi A, et al. (2013). Vascular and upper gastrointestinal effects of non-steroidal anti-inflammatory drugs: meta-analyses of individual participant data from randomised trials. Lancet, 382(9894):769-779.](https://doi.org/10.1016/S0140-6736(13)60900-9); [21 CFR 201.326(a)(2)(iii)(A) Stomach bleeding warning.](https://www.ecfr.gov/current/title-21/chapter-I/subchapter-C/part-201/subpart-G/section-201.326) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/34-%E5%AE%B6%E9%87%8C%E7%9A%84%E5%B8%B8%E5%A4%87%E8%8D%AF%E5%88%AB%E5%90%83%E5%87%BA%E4%BA%8B.md --- ### 34-004 — For children under 2 with colds, don’t give them over-the-counter multi-ingredient cold and cough medicines on your own Original title: 2 岁以下的孩子感冒，别自己喂复方感冒药和止咳药 **Source text (English):** ### 4. For children under 2 with colds, don’t give them over-the-counter multi-ingredient cold and cough medicines on your own - Cost: There is no cost at all; you even save money by not buying these medicines. - In plain terms: China’s National Medical Products Administration requires 14 types of over-the-counter multi-ingredient cold medicines for children to carry a warning label stating they are not recommended for parents to give to kids under 2 years old, and should only be used under the guidance of a doctor or pharmacist. Clinical trials conducted on children show that cough medicines and antihistamines have no better effect than placebo. - Benefit: In its Announcement No. 57 of 2021, the National Medical Products Administration updated the instructions for 14 such medicines, including paracetamol, pseudoephedrine and dextromethorphan oral solution, pediatric paracetamol, artificial cow-bezoar and chlorpheniramine maleate granules, and pediatric paracetamol and amantadine hydrochloride granules. The new warning reads: “It is not recommended for parents or guardians to give these products to infants under 2 years old on their own; they should only be used under the guidance of a doctor or pharmacist.” An additional note was added: “These products must be used strictly according to the dosage instructions on the package to avoid overdosing.” Another note states: “Concurrent use of other cold medicines containing the same or similar active ingredients should be avoided.” A Cochrane systematic review included 29 randomized controlled trials, 10 of which were conducted on children. For all these medicine types, no better effect than placebo was observed in pediatric trials: cough medicines, antihistamines (the anti-allergy component), antihistamines combined with decongestants (the ingredient that relieves nasal congestion), and cough medicines combined with bronchodilators. Adverse reactions were reported in 21 studies, with formulations containing antihistamines and dextromethorphan showing a higher incidence of side effects. - Evidence grade: B - Sources: Announcement of the State Food and Drug Administration on revising the instructions for 14 types of drugs including Aminophen Asami Oral Solution (No. 57, 2021) and attachments. ; Smith SM, Schroeder K, Fahey T (2014). Over-the-counter (OTC) medications for acute cough in children and adults in community settings. Cochrane Database of Systematic Reviews, (11):CD001831. - Notes: Many of these 14 medicines have “paracetamol” in their name, as they contain acetaminophen. Taking them together with other fever reducers will lead to redundant intake, as noted in Section 1 of this chapter (on acetaminophen). One trial included in the review found honey to be more effective than placebo for treating coughs, but honey should not be given to children under 1 year old, as detailed in Section 20, Item 6 (on honey). The evidence grade is set to B because there are very few trials for each type of medicine in the review, and the authors could not calculate a combined statistical figure. The benefit level is rated “moderate” as there is no proven benefit of these medicines for children, while the main risks are overdosing and redundant intake of similar active ingredients. **Original text (Chinese):** ### 4. 2 岁以下的孩子感冒，别自己喂复方感冒药和止咳药 - 成本：不花钱，还能省下买药的钱。 - 说人话：国家药监局要求 14 种儿童复方感冒药加上警示：不建议家长自己给 2 岁以下孩子用，要在医生或药师指导下用。在孩子身上做的试验里，止咳药、抗过敏药效果都不比安慰剂好。 - 收益：国家药监局 2021 年第 57 号公告修订了 14 个品种的说明书，包括氨酚麻美口服溶液、小儿氨酚黄那敏颗粒、小儿氨酚烷胺颗粒等。新增警示语是「不建议家长或监护人自行给2岁以下婴幼儿使用本品，应在医师或药师的指导下使用」。注意事项加了「应严格按照药品说明书用法用量使用，避免用药过量」。还加了「应避免合并使用含有相同或相似活性成份的抗感冒药」。一篇 Cochrane 系统综述纳入 29 项随机对照试验，其中 10 项在儿童身上做。儿童试验里，这几类药都不比安慰剂好：止咳药，抗组胺药（抗过敏成分），抗组胺药加减充血剂（通鼻子的成分），止咳药加支气管扩张剂。21 项研究报告了不良反应，含抗组胺药和右美沙芬的制剂不良反应更多。 - 证据等级：B - 来源：国家药监局关于修订氨酚麻美口服溶液等14个品种药品说明书的公告（2021年第57号）及附件. ；Smith SM, Schroeder K, Fahey T (2014). Over-the-counter (OTC) medications for acute cough in children and adults in community settings. Cochrane Database of Systematic Reviews, (11):CD001831. - 备注：这 14 种里很多名字带「氨酚」，也含对乙酰氨基酚，再和退烧药一起吃就重复了，见本节第 1 条（对乙酰氨基酚）。那篇综述里有一项试验发现蜂蜜比安慰剂好，但不满 1 岁不能喂蜂蜜，见第 20 节第 6 条（蜂蜜）。定 B 是因为综述里每类药的试验都少，作者没有合并出数字。收益定「中」是判断：这类药对小孩没有证实的好处，风险主要是过量和成分重复。 **Evidence:** B. Many of these 14 medicines have “paracetamol” in their name, as they contain acetaminophen. Taking them together with other fever reducers will lead to redundant intake, as noted in Section 1 of this chapter (on acetaminophen). One trial included in the review found honey to be more effective than placebo for treating coughs, but honey should not be given to children under 1 year old, as detailed in Section 20, Item 6 (on honey). The evidence grade is set to B because there are very few trials for each type of medicine in the review, and the authors could not calculate a combined statistical figure. The benefit level is rated “moderate” as there is no proven benefit of these medicines for children, while the main risks are overdosing and redundant intake of similar active ingredients. **Source summary:** China’s National Medical Products Administration requires 14 types of over-the-counter multi-ingredient cold medicines for children to carry a warning label stating they are not recommended for parents to give to kids under 2 years old, and should only be used under the guidance of a doctor or pharmacist. Clinical trials conducted on children show that cough medicines and antihistamines have no better effect than placebo. **Low-ROI detour:** Move “For children under 2 with colds, don’t give them over-the-counter multi-ingredient cold and cough medicines on your own” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “China’s National Medical Products Administration requires 14 types of over-the-counter multi-ingredient cold medicines for children to carry a warning label stating they are not recommended for parents to give to kids under 2 years old, and should only be used under the guidance of a doctor or pharmacist. Clinical trials conducted on children show that cough medicines and antihistamines have no better effect than placebo.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 20-006; 34-001 **Source links:** [国家药监局关于修订氨酚麻美口服溶液等14个品种药品说明书的公告（2021年第57号）及附件.](https://www.nmpa.gov.cn/directory/web/nmpa/xxgk/ggtg/ypggtg/ypshmshxdgg/20210423105404141.html); [Smith SM, Schroeder K, Fahey T (2014). Over-the-counter (OTC) medications for acute cough in children and adults in community settings. Cochrane Database of Systematic Reviews, (11):CD001831.](https://doi.org/10.1002/14651858.CD001831.pub5) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/34-%E5%AE%B6%E9%87%8C%E7%9A%84%E5%B8%B8%E5%A4%87%E8%8D%AF%E5%88%AB%E5%90%83%E5%87%BA%E4%BA%8B.md --- ### 34-005 — Pregnancy after 20 weeks: avoid taking ibuprofen and similar painkillers on your own Original title: 怀孕 20 周以后，别自己吃布洛芬这类止痛药 **Source text (English):** ### 5. Pregnancy after 20 weeks: avoid taking ibuprofen and similar painkillers on your own - Cost: No cost involved. - In plain terms: After 20 weeks of pregnancy, most of the amniotic fluid is produced by the fetus’s kidneys. Taking ibuprofen or similar medications at this stage may harm the fetal kidneys and reduce the amount of amniotic fluid. Some reports received by U.S. authorities describe cases where newborns died after such exposure. Low-dose aspirin prescribed by doctors is not included in this warning. - Benefit: In October 2020, the U.S. Food and Drug Administration (FDA) issued a safety warning. Use of nonsteroidal anti-inflammatory drugs after roughly 20 weeks of pregnancy may cause kidney problems in the fetus, leading to low amniotic fluid levels. This warning applies to both prescription and over-the-counter drugs, including aspirin, ibuprofen, naproxen, diclofenac and celecoxib. After reviewing adverse event reports up to July 2017, the FDA identified 35 cases of low amniotic fluid or neonatal kidney dysfunction, all with serious outcomes; 5 of these newborns died, each with accompanying kidney failure. In most documented cases, amniotic fluid levels returned to normal within 72 hours to 6 days after medication use stopped. The FDA advises pregnant women not to take these drugs after week 20 unless explicitly directed by a doctor. Low-dose aspirin (81 mg) prescribed for specific pregnancy-related conditions is exempt from this restriction. When pain relief or fever reduction is needed, the FDA recommends using alternatives such as acetaminophen; consult a pharmacist or doctor first. - Evidence grade: B - Sources:U.S. Food and Drug Administration (2020-10-15). FDA recommends avoiding use of NSAIDs in pregnancy at 20 weeks or later because they can result in low amniotic fluid. Drug Safety Communication. - Notes: The FDA notes that many over-the-counter products for colds, flu or insomnia also contain these ingredients, so always check the ingredient list. Previously, U.S. over-the-counter drug labels only warned against use in the final 3 months of pregnancy; this new warning sets the cutoff at around 20 weeks. Low-dose aspirin for preventing preeclampsia is discussed in Section 27, point 5 (“Low-dose aspirin”). The grade B rating reflects that these figures come from adverse event reports; we have no data on how many women took these drugs without experiencing any issues. The “moderate” benefit rating reflects the seriousness of these outcomes, even though they occur infrequently. **Original text (Chinese):** ### 5. 怀孕 20 周以后，别自己吃布洛芬这类止痛药 - 成本：不花钱。 - 说人话：怀孕 20 周以后，羊水大部分是胎儿的肾做出来的。这时吃布洛芬这类药，可能伤到胎儿的肾、让羊水变少。美国收到的这类报告里，有新生儿死亡的病例。医生开的小剂量阿司匹林不在此列。 - 收益：美国食品药品监督管理局（FDA）2020 年 10 月发布安全警示。怀孕约 20 周以后使用非甾体抗炎药，可能引起胎儿肾脏问题，导致羊水过少。警示同时管处方药和非处方药，包括阿司匹林、布洛芬、萘普生、双氯芬酸、塞来昔布。FDA 查了截至 2017 年 7 月的不良事件报告，找到 35 例羊水过少或新生儿肾功能不全，全是严重结局。其中 5 例新生儿死亡，都伴有新生儿肾衰竭。文献里，多数羊水过少在停药后 72 小时到 6 天内恢复。FDA 建议孕妇 20 周以后不要用这类药，除非医生明确这么建议。81 毫克的小剂量阿司匹林由医生开来治孕期特定问题的，不受这条限制。需要止痛退烧时，FDA 提到可以用对乙酰氨基酚等其他药，先问药师或医生。 - 证据等级：B - 来源：U.S. Food and Drug Administration (2020-10-15). FDA recommends avoiding use of NSAIDs in pregnancy at 20 weeks or later because they can result in low amniotic fluid. Drug Safety Communication. - 备注：FDA 提醒，很多治感冒、流感、失眠的非处方药里也含这类成分，要看成分表。美国非处方药标签原来只警告怀孕最后 3 个月，这次把界线提前到了 20 周左右。小剂量阿司匹林防子痫前期，见第 27 节第 5 条（小剂量阿司匹林）。定 B 是因为数字来自不良事件报告，有多少人吃了药却没出事不知道。收益定「中」是判断：结局严重，但发生得少。 **Evidence:** B. The FDA notes that many over-the-counter products for colds, flu or insomnia also contain these ingredients, so always check the ingredient list. Previously, U.S. over-the-counter drug labels only warned against use in the final 3 months of pregnancy; this new warning sets the cutoff at around 20 weeks. Low-dose aspirin for preventing preeclampsia is discussed in Section 27, point 5 (“Low-dose aspirin”). The grade B rating reflects that these figures come from adverse event reports; we have no data on how many women took these drugs without experiencing any issues. The “moderate” benefit rating reflects the seriousness of these outcomes, even though they occur infrequently. **Source summary:** After 20 weeks of pregnancy, most of the amniotic fluid is produced by the fetus’s kidneys. Taking ibuprofen or similar medications at this stage may harm the fetal kidneys and reduce the amount of amniotic fluid. Some reports received by U.S. authorities describe cases where newborns died after such exposure. Low-dose aspirin prescribed by doctors is not included in this warning. **Low-ROI detour:** Move “Pregnancy after 20 weeks: avoid taking ibuprofen and similar painkillers on your own” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “After 20 weeks of pregnancy, most of the amniotic fluid is produced by the fetus’s kidneys. Taking ibuprofen or similar medications at this stage may harm the fetal kidneys and reduce the amount of amniotic fluid. Some reports received by U.S. authorities describe cases where newborns died after such exposure. Low-dose aspirin prescribed by doctors is not included in this warning.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 27-005 **Source links:** [U.S. Food and Drug Administration (2020-10-15). FDA recommends avoiding use of NSAIDs in pregnancy at 20 weeks or later because they can result in low amniotic fluid. Drug Safety Communication.](https://www.fda.gov/drugs/drug-safety-and-availability/fda-recommends-avoiding-use-nsaids-pregnancy-20-weeks-or-later-because-they-can-result-low-amniotic) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/34-%E5%AE%B6%E9%87%8C%E7%9A%84%E5%B8%B8%E5%A4%87%E8%8D%AF%E5%88%AB%E5%90%83%E5%87%BA%E4%BA%8B.md --- ### 34-006 — Buying omeprazole over the counter for heartburn and acid reflux — use it for no more than 7 days; see a doctor immediately if you have trouble swallowing, vomit blood, or pass black stools Original title: 反酸烧心自己买奥美拉唑，最多吃 7 天；吞咽困难、呕血、黑便就直接去医院 **Source text (English):** ### 6. Buying omeprazole over the counter for heartburn and acid reflux — use it for no more than 7 days; see a doctor immediately if you have trouble swallowing, vomit blood, or pass black stools - Cost: No cost involved — just follow the dosage instructions on the package. - In plain terms: Since 2022, omeprazole enteric-coated tablets have been available over the counter without a prescription. However, the package instructions clearly state that you should only take it for up to 7 days, and avoid using it again within two months. If you experience trouble swallowing, pain in the throat, vomit blood, or pass black stools, do not take it on your own — these are potential signs of serious medical conditions. This medication can also mask symptoms of stomach cancer, potentially delaying an accurate diagnosis. - Benefit: In its Announcement No. 68 of 2022, the National Medical Products Administration reclassified omeprazole enteric-coated tablets from a prescription drug to an over-the-counter medication, and released a standard package insert for it. The approved indication listed in the insert is “short-term relief of heartburn and acid reflux caused by excess stomach acid”. The precautions section specifies that the drug must not be used for more than 7 days, and that patients should consult a physician or pharmacist if symptoms persist. It also states that the drug must not be taken again within two months, and that immediate medical attention is required if symptoms recur. Use is prohibited if a patient has trouble swallowing, throat pain, vomit blood, or passes black stools, as these are possible indicators of serious illness. For patients showing warning signs such as unexplained weight loss, repeated vomiting, trouble swallowing, vomit blood, or black stools, malignant tumors must be ruled out first, since treatment with this drug may conceal symptoms and delay diagnosis. Patients over 55 years old with new or changing symptoms should consult a doctor before use. People taking clopidogrel must avoid taking omeprazole at the same time. - Evidence grade: B - Sources: Announcement of the State Food and Drug Administration on the conversion of prescription drugs of Omeprazole Enteric-coated Tablets into over-the-counter drugs (No. 68, 2022) and Appendix 2 "Model Instructions for Over-the-Counter Drugs". - Notes: Clopidogrel is a blood-thinning medication commonly prescribed to patients who have had a stent implanted or a myocardial infarction. Omeprazole can reduce its effectiveness, so patients taking clopidogrel must consult a doctor first. The evidence grade is set to B because these requirements are stipulated in the official package insert, and no research has been conducted to quantify how many adverse events can be prevented by following these instructions. The benefit level is rated “moderate” because while this medication helps prevent delayed diagnosis of stomach bleeding or stomach cancer, most cases of heartburn and acid reflux are not severe. **Original text (Chinese):** ### 6. 反酸烧心自己买奥美拉唑，最多吃 7 天；吞咽困难、呕血、黑便就直接去医院 - 成本：不花钱。按说明书的天数吃。 - 说人话：奥美拉唑肠溶片从 2022 年起不用处方就能买，但说明书写明自己吃不超过 7 天，两个月内别再吃。吞咽困难或疼痛、呕血、便血或黑便时不要自己吃，这些可能是严重情况的信号。这药还可能盖住胃癌的症状，耽误诊断。 - 收益：国家药监局 2022 年第 68 号公告把奥美拉唑肠溶片从处方药转成非处方药，同时发布说明书范本。范本写的适应症是「胃酸过多引起的烧心和反酸症状的短期缓解」。注意事项写明：使用不得超过 7 天，症状没缓解要咨询医师或药师。两个月以内不得再次服用，症状反复要立即就医。吞咽困难或疼痛、呕血、便血或黑便时请勿使用，这些可能是严重情况的征兆。出现明显消瘦、反复呕吐、吞咽困难、呕血或黑便这类报警症状时，要先排除恶性肿瘤，因为治疗可能掩盖症状、延误诊断。55 岁以上出现新的症状或症状有变化，要咨询医生。在吃氯吡格雷的人要避免同时吃奥美拉唑。 - 证据等级：B - 来源：国家药监局关于奥美拉唑肠溶片处方药转换为非处方药的公告（2022年第68号）及附件2《非处方药说明书范本》. - 备注：氯吡格雷是放过支架、得过心梗的人常吃的防血栓药。奥美拉唑会让它变弱，在吃的人先问医生。定 B 是因为这些是说明书的规定，没有研究算过照着做能少出多少事。收益定「中」是判断：它防的是把胃出血、胃癌拖晚了，但多数反酸烧心并不严重。 **Evidence:** B. Clopidogrel is a blood-thinning medication commonly prescribed to patients who have had a stent implanted or a myocardial infarction. Omeprazole can reduce its effectiveness, so patients taking clopidogrel must consult a doctor first. The evidence grade is set to B because these requirements are stipulated in the official package insert, and no research has been conducted to quantify how many adverse events can be prevented by following these instructions. The benefit level is rated “moderate” because while this medication helps prevent delayed diagnosis of stomach bleeding or stomach cancer, most cases of heartburn and acid reflux are not severe. **Source summary:** Since 2022, omeprazole enteric-coated tablets have been available over the counter without a prescription. However, the package instructions clearly state that you should only take it for up to 7 days, and avoid using it again within two months. If you experience trouble swallowing, pain in the throat, vomit blood, or pass black stools, do not take it on your own — these are potential signs of serious medical conditions. This medication can also mask symptoms of stomach cancer, potentially delaying an accurate diagnosis. **Low-ROI detour:** Move “Buying omeprazole over the counter for heartburn and acid reflux — use it for no more than 7 days; see a doctor immediately if you have trouble swallowing, vomit blood, or pass black stools” to Future Me's calendar I can spend longer deciding whether to start than the small action would take. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Since 2022, omeprazole enteric-coated tablets have been available over the counter without a prescription. However, the package instructions clearly state that you should only take it for up to 7 days, and avoid using it again within two months. If you experience trouble swallowing, pain in the throat, vomit blood, or pass black stools, do not take it on your own — these are potential signs of serious medical conditions. This medication can also mask symptoms of stomach cancer, potentially delaying an accurate diagnosis.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [国家药监局关于奥美拉唑肠溶片处方药转换为非处方药的公告（2022年第68号）及附件2《非处方药说明书范本》.](https://www.nmpa.gov.cn/yaopin/ypggtg/20220826171517123.html) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/34-%E5%AE%B6%E9%87%8C%E7%9A%84%E5%B8%B8%E5%A4%87%E8%8D%AF%E5%88%AB%E5%90%83%E5%87%BA%E4%BA%8B.md --- ### 34-007 — Don’t ask doctors for antibiotics for the common cold Original title: 普通感冒别找医生要抗生素 **Source text (English):** ### 7. Don’t ask doctors for antibiotics for the common cold - Cost: It costs nothing and can even save you money on medicine. - In plain terms: Taking antibiotics for a cold doesn’t speed up recovery compared to not taking them at all. For adults, the risk of side effects is more than twice as high when using antibiotics. For cases where nasal discharge with pus lasts less than 10 days, there is no clear benefit to taking antibiotics either. - Benefit: A Cochrane systematic review pooled data from 6 randomized trials involving 1,147 participants. When comparing antibiotic use to placebo for treating colds, there was no significant difference in the proportion of people who did not recover or whose symptoms persisted (RR 0.83, 95% CI 0.60–1.14, no statistically significant difference). The risk of adverse reactions was 1.8 times higher than in the placebo group (95% CI 1.01–3.21). For adults specifically, this risk was 2.62 times higher (1.32–5.18), while no increase was observed in children (RR 0.91, 0.51–1.63). For acute purulent rhinitis where nasal discharge with pus lasts less than 10 days, antibiotics also showed no clear benefit (RR 0.73, 0.47–1.13). However, the risk of adverse reactions rose by roughly 46% (RR 1.46, 1.10–1.94). The authors concluded that routine use of antibiotics is not recommended for either of these conditions. - Evidence grade: A - Sources:Kenealy T, Arroll B (2025). Antibiotics for the common cold and acute purulent rhinitis. Cochrane Database of Systematic Reviews, 11:CD000247. - Notes: This updated version was released in 2025; the abstract states that literature searches were conducted up to 2013. Antibiotics are prescription-only drugs in China, so pharmacies must sell them only with a valid prescription. Do not take leftover antibiotics at home without medical advice. The “moderate” rating for benefits is based on the fact that antibiotics primarily reduce the risk of adverse reactions rather than preventing death. **Original text (Chinese):** ### 7. 普通感冒别找医生要抗生素 - 成本：不花钱，还能省下药钱。 - 说人话：感冒吃抗生素，好得不比不吃快。成年人吃了，副作用的风险是不吃的两倍多。流脓鼻涕不到 10 天的，吃抗生素也没有确定的好处。 - 收益：一篇 Cochrane 系统综述汇总了 6 项随机试验、1147 人。感冒吃抗生素和吃安慰剂比，没好或症状持续的比例没有明显差别（RR 0.83，95% CI 0.60–1.14，差别不显著）。不良反应的风险是安慰剂组的 1.8 倍（95% CI 1.01–3.21）。其中成人 2.62 倍（1.32–5.18），儿童没有增加（0.91，0.51–1.63）。流脓鼻涕不到 10 天的急性脓性鼻炎，吃抗生素也没有明确好处（RR 0.73，0.47–1.13）。不良反应却多了（RR 1.46，1.10–1.94，高约 46%）。作者结论是：这两种情况都不推荐常规用抗生素。 - 证据等级：A - 来源：Kenealy T, Arroll B (2025). Antibiotics for the common cold and acute purulent rhinitis. Cochrane Database of Systematic Reviews, 11:CD000247. - 备注：这一版是 2025 年重新发布的，摘要写明文献检索截至 2013 年。抗生素在国内是处方药，药店要凭处方卖，家里剩的抗生素也别自己拿来吃。收益定「中」是判断：它防的是不良反应，不是死亡。 **Evidence:** A. This updated version was released in 2025; the abstract states that literature searches were conducted up to 2013. Antibiotics are prescription-only drugs in China, so pharmacies must sell them only with a valid prescription. Do not take leftover antibiotics at home without medical advice. The “moderate” rating for benefits is based on the fact that antibiotics primarily reduce the risk of adverse reactions rather than preventing death. **Source summary:** Taking antibiotics for a cold doesn’t speed up recovery compared to not taking them at all. For adults, the risk of side effects is more than twice as high when using antibiotics. For cases where nasal discharge with pus lasts less than 10 days, there is no clear benefit to taking antibiotics either. **Low-ROI detour:** Move “Don’t ask doctors for antibiotics for the common cold” to Future Me's calendar The routine already works until the day the source says it may not. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Taking antibiotics for a cold doesn’t speed up recovery compared to not taking them at all. For adults, the risk of side effects is more than twice as high when using antibiotics. For cases where nasal discharge with pus lasts less than 10 days, there is no clear benefit to taking antibiotics either.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Kenealy T, Arroll B (2025). Antibiotics for the common cold and acute purulent rhinitis. Cochrane Database of Systematic Reviews, 11:CD000247.](https://doi.org/10.1002/14651858.CD000247.pub4) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/34-%E5%AE%B6%E9%87%8C%E7%9A%84%E5%B8%B8%E5%A4%87%E8%8D%AF%E5%88%AB%E5%90%83%E5%87%BA%E4%BA%8B.md --- ### 34-008 — For diarrhea, start by drinking oral rehydration solution; do not give anti-diarrheal drugs to children under 5 Original title: 拉肚子先喝口服补液盐补水，5 岁以下的孩子不给止泻药 **Source text (English):** ### 8. For diarrhea, start by drinking oral rehydration solution; do not give anti-diarrheal drugs to children under 5 - Cost: A box of oral rehydration solution costs just a few dollars, so it’s worth keeping one at home. - In plain terms: The most important thing during diarrhea is rehydration, not stopping the diarrhea itself. Mix the solution exactly as directed on the package and drink it — never substitute it with sugary juices or soft drinks, as the excess sugar can actually worsen dehydration. Never give anti-diarrheal medications such as loperamide to kids under 5 years old; in severe cases these drugs can cause life-threatening intestinal blockages. - Benefit: WHO’s guidelines on diarrhea treatment state clearly that anti-diarrheal and anti-vomiting drugs provide no real benefit for children with acute or prolonged diarrhea. They do not prevent dehydration or improve nutritional status, and some carry serious, even fatal side effects — so they must never be given to children under 5. Drugs like loperamide that slow intestinal motility can lead to severe paralytic intestinal obstruction, which is potentially fatal and can prolong the underlying infection. The same guidelines also warn that drinks high in sugar draw water into the intestines, causing hypernatremic dehydration; this applies to soft drinks and most commercially sold fruit juices. WHO recommends a low-osmolarity formula with a total osmotic pressure of 245 mOsm/L; compared to older formulations, this reduces unplanned intravenous fluid administration by 33%. A Cochrane review of 8 trials reached similar conclusions (OR 0.59, 95% CI 0.45–0.79), showing roughly a 40% reduction in complications when this solution is used. - Evidence grade: A - Sources:World Health Organization (2005). The treatment of diarrhoea: a manual for physicians and other senior health workers, 4th revision. ; Hahn S, Kim S, Garner P (2002). Reduced osmolarity oral rehydration solution for treating dehydration caused by acute diarrhoea in children. Cochrane Database of Systematic Reviews, (1):CD002847. - Notes: When purchasing oral rehydration solution, always check the package label for its osmotic pressure and choose the low-osmolarity version. The WHO guidelines also note that blood in a child’s stool almost always indicates bacterial dysentery, which requires medical treatment with antibiotics — rehydration alone is not sufficient. The “moderate” benefit rating here reflects the fact that the available data compares two different rehydration solutions rather than the effect of drinking any solution versus none. **Original text (Chinese):** ### 8. 拉肚子先喝口服补液盐补水，5 岁以下的孩子不给止泻药 - 成本：一盒口服补液盐几块到十几块钱，家里备一盒。 - 说人话：拉肚子最要紧的是补水，不是止泻。按说明书兑水喝口服补液盐，别拿果汁饮料代替，太甜反而让人更缺水。5 岁以下的孩子不给洛哌丁胺这类止泻药，严重的会肠梗阻，可能致命。 - 收益：世界卫生组织的腹泻治疗手册写明，「止泻」药和止吐药对儿童急性或迁延性腹泻没有实际益处。它们不能预防脱水，也不能改善营养。有些有危险的、有时致命的副作用，绝不能给 5 岁以下儿童用。洛哌丁胺这类减慢肠蠕动的药，可能引起严重的麻痹性肠梗阻，可以致命，还可能拖长感染。手册还写明，糖太多的饮料会把身体里的水吸进肠子，造成高钠性脱水，比如软饮料和市售果汁饮料。世卫手册推荐的是低渗配方，总渗透压 245 mOsm/L。和旧配方比，它让计划外的静脉输液少了 33%。一篇 Cochrane 综述汇总 8 项试验，结果相近（OR 0.59，95% CI 0.45–0.79，少约四成）。 - 证据等级：A - 来源：World Health Organization (2005). The treatment of diarrhoea: a manual for physicians and other senior health workers, 4th revision. ；Hahn S, Kim S, Garner P (2002). Reduced osmolarity oral rehydration solution for treating dehydration caused by acute diarrhoea in children. Cochrane Database of Systematic Reviews, (1):CD002847. - 备注：买的时候看说明书上的渗透压，选低渗配方。手册写明，孩子大便带血多半是细菌性痢疾，要去看医生用抗生素，不能只在家补水。收益定「中」是判断：手里的数字比的是两种补液盐，不是喝和不喝。 **Evidence:** A. When purchasing oral rehydration solution, always check the package label for its osmotic pressure and choose the low-osmolarity version. The WHO guidelines also note that blood in a child’s stool almost always indicates bacterial dysentery, which requires medical treatment with antibiotics — rehydration alone is not sufficient. The “moderate” benefit rating here reflects the fact that the available data compares two different rehydration solutions rather than the effect of drinking any solution versus none. **Source summary:** The most important thing during diarrhea is rehydration, not stopping the diarrhea itself. Mix the solution exactly as directed on the package and drink it — never substitute it with sugary juices or soft drinks, as the excess sugar can actually worsen dehydration. Never give anti-diarrheal medications such as loperamide to kids under 5 years old; in severe cases these drugs can cause life-threatening intestinal blockages. **Low-ROI detour:** Move “For diarrhea, start by drinking oral rehydration solution; do not give anti-diarrheal drugs to children under 5” to Future Me's calendar There is no immediate alarm, so the sensible choice can wait for a less busy week. **Immediate reward:** Today I keep a little money, a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “The most important thing during diarrhea is rehydration, not stopping the diarrhea itself. Mix the solution exactly as directed on the package and drink it — never substitute it with sugary juices or soft drinks, as the excess sugar can actually worsen dehydration. Never give anti-diarrheal medications such as loperamide to kids under 5 years old; in severe cases these drugs can cause life-threatening intestinal blockages.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [World Health Organization (2005). The treatment of diarrhoea: a manual for physicians and other senior health workers, 4th revision.](https://iris.who.int/handle/10665/43209); [Hahn S, Kim S, Garner P (2002). Reduced osmolarity oral rehydration solution for treating dehydration caused by acute diarrhoea in children. Cochrane Database of Systematic Reviews, (1):CD002847.](https://doi.org/10.1002/14651858.CD002847) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/34-%E5%AE%B6%E9%87%8C%E7%9A%84%E5%B8%B8%E5%A4%87%E8%8D%AF%E5%88%AB%E5%90%83%E5%87%BA%E4%BA%8B.md --- ### 34-009 — Don’t take painkillers for more than 15 days a month; limit combination painkillers to 10 days. Otherwise, headaches may actually be caused by the medication itself. Original title: 止痛药一个月别吃超过 15 天，复方止痛药别超过 10 天，不然头痛可能就是药吃出来的 **Source text (English):** ### 9. Don’t take painkillers for more than 15 days a month; limit combination painkillers to 10 days. Otherwise, headaches may actually be caused by the medication itself. - Cost: No direct cost. You’ll just need to keep track of how many days you’ve taken the medicine, and resist the urge to pop pills at every sign of a headache. - In plain terms: If you take painkillers frequently for recurrent headaches, the medication itself may eventually provoke more frequent headaches — a clinical condition known as medication-overuse headache. The clinical threshold is taking standard single-ingredient analgesics (such as acetaminophen, ibuprofen, or aspirin) for 15 or more days per month for at least three consecutive months. For combination analgesics containing multiple active ingredients or caffeine, the threshold drops to 10 or more days per month. Rotating between different painkillers does not reset this counter. Most patients experience substantial symptom relief after systematically tapering excess pain medication under medical guidance. - Benefit: The third edition of the International Classification of Headache published by the International Headache Society outlines the diagnostic criteria for this condition. It applies to people who already have a history of headaches, experience headaches on 15 or more days each month, and have been regularly taking excessive amounts of headache medication for over 3 months. For standard non-opioid painkillers, the threshold for overuse is 15 days per month; for combination painkillers, it is 10 days per month. This classification is backed by robust epidemiological evidence, and most patients see positive results after reducing their medication intake. - Evidence grade: B - Sources: Headache Classification Committee of the International Headache Society (2018). The International Classification of Headache Disorders, 3rd edition. Cephalalgia, 38(1):1-211. ; ICHD-3 Online Edition 8.2 Medication-overuse headache (including 8.2.3, 8.2.5). - Notes: Painkillers with “caffeine” in their name typically contain added caffeine, so they count toward the 10-day limit for combination painkillers. If you find that your headache days are increasing month on month, it’s best to consult a neurologist rather than simply taking more medication. This evidence grade is assigned because the classification criteria serve as a diagnostic benchmark rather than being derived from controlled clinical trials. The benefit level is rated “moderate” as it primarily reduces the frequency of headaches without preventing life-threatening outcomes. **Original text (Chinese):** ### 9. 止痛药一个月别吃超过 15 天，复方止痛药别超过 10 天，不然头痛可能就是药吃出来的 - 成本：不花钱。要记吃药的天数，还要忍住不随手吃。 - 说人话：头痛老犯、就天天吃止痛药，可能越吃越痛。国际头痛分类把这叫药物过度使用性头痛。普通止痛药一个月吃 15 天以上，复方止痛药 10 天以上，连着超过 3 个月，就够得上。多数人停掉吃多的药以后会好转。 - 收益：国际头痛学会的《国际头痛疾病分类》第 3 版给了诊断标准。原本有头痛病的人，每月头痛 15 天以上，同时规律过量使用治头痛的药超过 3 个月。对乙酰氨基酚、阿司匹林、布洛芬这类非阿片止痛药，过量的门槛是每月 15 天及以上。复方止痛药的门槛是每月 10 天及以上。复方止痛药指两类以上有止痛作用的药合在一起，或者加了咖啡因这类辅助成分，比如对乙酰氨基酚加可待因。几种非阿片止痛药轮着吃，天数合起来算。分类说明写明，多个国家的流行病学证据显示，每月头痛 15 天以上的人里，超过一半属于这种头痛。多数病人停掉过量的药后会好转，预防头痛的治疗也更起作用。 - 证据等级：B - 来源：Headache Classification Committee of the International Headache Society (2018). The International Classification of Headache Disorders, 3rd edition. Cephalalgia, 38(1):1-211. ；ICHD-3 在线版 8.2 Medication-overuse headache（含 8.2.3、8.2.5）. - 备注：药名里带「咖」字的止痛片，一般加了咖啡因，按复方算 10 天。一个月里头痛的天数越来越多，就去神经内科看，别只靠加药。定 B 是因为分类标准给的是诊断门槛，不是对照试验。收益定「中」是判断：它换回的是少头痛的日子，不涉及死亡。 **Evidence:** B. Painkillers with “caffeine” in their name typically contain added caffeine, so they count toward the 10-day limit for combination painkillers. If you find that your headache days are increasing month on month, it’s best to consult a neurologist rather than simply taking more medication. This evidence grade is assigned because the classification criteria serve as a diagnostic benchmark rather than being derived from controlled clinical trials. The benefit level is rated “moderate” as it primarily reduces the frequency of headaches without preventing life-threatening outcomes. **Source summary:** If you take painkillers frequently for recurrent headaches, the medication itself may eventually provoke more frequent headaches — a clinical condition known as medication-overuse headache. The clinical threshold is taking standard single-ingredient analgesics (such as acetaminophen, ibuprofen, or aspirin) for 15 or more days per month for at least three consecutive months. For combination analgesics containing multiple active ingredients or caffeine, the threshold drops to 10 or more days per month. Rotating between different painkillers does not reset this counter. Most patients experience substantial symptom relief after systematically tapering excess pain medication under medical guidance. **Low-ROI detour:** Move “Don’t take painkillers for more than 15 days a month; limit combination painkillers to 10 days. Otherwise, headaches may actually be caused by the medication itself.” to Future Me's calendar Future Me has a clearer calendar, more patience, and apparently the same responsibilities. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “If you take painkillers frequently for recurrent headaches, the medication itself may eventually provoke more frequent headaches — a clinical condition known as medication-overuse headache. The clinical threshold is taking standard single-ingredient analgesics (such as acetaminophen, ibuprofen, or aspirin) for 15 or more days per month for at least three consecutive months. For combination analgesics containing multiple active ingredients or caffeine, the threshold drops to 10 or more days per month. Rotating between different painkillers does not reset this counter. Most patients experience substantial symptom relief after systematically tapering excess pain medication under medical guidance.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** See the chapter source. **Source links:** [Headache Classification Committee of the International Headache Society (2018). The International Classification of Headache Disorders, 3rd edition. Cephalalgia, 38(1):1-211.](https://doi.org/10.1177/0333102417738202); [ICHD-3 在线版 8.2 Medication-overuse headache（含 8.2.3、8.2.5）.](https://ichd-3.org/8-headache-attributed-to-a-substance-or-its-withdrawal/8-2-medication-overuse-headache-moh/) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/34-%E5%AE%B6%E9%87%8C%E7%9A%84%E5%B8%B8%E5%A4%87%E8%8D%AF%E5%88%AB%E5%90%83%E5%87%BA%E4%BA%8B.md --- ### 34-010 — Clear out expired and unused medicines regularly; dispose of them with packaging in hazardous-waste bins, not at home Original title: 过期药和用不上的剩药定期清出来，连包装投进有害垃圾桶，别留在家里 **Source text (English):** ### 10. Clear out expired and unused medicines regularly; dispose of them with packaging in hazardous-waste bins, not at home - Cost: No cost. Sort the medicine cabinet once a year — about ten minutes. - In plain terms: Nearly half of unsupervised pediatric medication ingestions involve prescription tablets. About three in ten of those prescriptions belong to grandparents. Removing unused drugs removes one thing a child can find. Put discarded medicines in hazardous-waste bins with original packaging, or hand them to pharmacies that collect old drugs. - Benefit: U.S. emergency-department surveillance estimated that from 2004 to 2013, children under 6 took medicines without adult supervision about 640,000 times (estimate 640,161 ED visits). In 2013 alone about 59,000 visits (59,092). From 2010 to 2013 the most common form was oral prescription tablets, 45.9% of cases. Among prescriptions, opioids (13.8%) and benzodiazepines (12.7%) were most common. In 2017 five U.S. poison centers surveyed callers: for prescription ingestions, 30.7% involved grandparents’ medicines. More than half (51.5%) of prescription drugs had been removed from original packaging before the child accessed them. China’s National Catalogue of Hazardous Wastes (2025 edition) classifies household discarded medicines and their packaging as hazardous waste in domestic refuse. Shanghai’s sorting guide puts waste medicines in hazardous waste, including expired drugs, capsules, tablets, and inner packaging — “discard medicines preferably with packaging.” Shanghai also requires pharmacies collecting household expired medicines to use temporary transfer points set by district market-supervision departments. The U.S. FDA states the best disposal for expired and unwanted medicines is take-back programs. - Evidence grade: B - Sources:Lovegrove MC, Weidle NJ, Budnitz DS (2015). Trends in Emergency Department Visits for Unsupervised Pediatric Medication Exposures, 2004-2013. Pediatrics, 136(4):e821-e829. ; Agarwal M, Lovegrove MC, Geller RJ, et al. (2020). Circumstances Involved in Unsupervised Solid Dose Medication Exposures among Young Children. Journal of Pediatrics, 219:188-195.e6. ; et al. (2024). National Hazardous Waste Inventory (2025 Edition), Appendix "Hazardous Waste Exemption Management List" Item 1. ; Shanghai Greening and City Appearance Administration (2024). Shanghai Domestic Waste Classification and Disposal Guidelines (2024 Edition) (Shanghai Lvrong [2024] No. 278). ; Shanghai Greening and City Appearance Administration, Shanghai Environmental Protection Bureau, Shanghai Food and Drug Administration (2018). Notice on standardizing the full management of hazardous waste classification for domestic waste. ; U.S. Food and Drug Administration (2025). Where and How to Dispose of Unused Medicines. - Notes: Local waste-sorting rules differ; follow the directory posted at your building’s waste room. In Shanghai, traditional Chinese medicine dregs go in wet waste, not hazardous. Keep remaining drugs in original boxes, not pill organizers or other bottles, out of children’s reach — see Section 13, item 20 (accidental ingestion). Do not self-treat with leftover antibiotics — item 7 in this section. When no U.S. take-back exists, FDA allows mixing with coffee grounds or cat litter before sealing in trash; a few strong painkillers may be flushed — that is U.S. practice; in China follow local sorting. Rated B because U.S. figures are registry counts without studies on how much cabinet cleanouts reduce ingestions. Benefit rated small: numbers are ED visits, not deaths, and the effect of cleaning cannot be calculated from them. **Original text (Chinese):** ### 10. 过期药和用不上的剩药定期清出来，连包装投进有害垃圾桶，别留在家里 - 成本：不花钱。每年翻一次药箱，十几分钟。 - 说人话：小孩背着大人误吃的药，近一半是处方药片。误吃的处方药里，约三成是爷爷奶奶的。用不上的药清出来，就少一样能被孩子翻到的东西。清出来的药连包装投进有害垃圾桶，或者交给收旧药的药店。 - 收益：美国急诊监测数据估计，2004 到 2013 年，不满 6 岁的孩子背着大人误吃药品，看了约 64 万次急诊（估计值 640161 次）。2013 年一年约 5.9 万次（59092 次）。2010 到 2013 年，最常见的是口服处方药片剂，占 45.9%。处方药里最常见的是阿片类止痛药（13.8%）和苯二氮䓬类安眠镇静药（12.7%）。美国 5 家中毒控制中心 2017 年问了打电话求助的家长。孩子误吃处方药的，30.7% 吃的是祖父母的药。一半以上（51.5%）的处方药，在孩子拿到之前已经被大人从原包装里取了出来。国内的《国家危险废物名录（2025 年版）》把家庭日常生活中产生的废药品及其包装物，列为生活垃圾中的危险废物。上海的分类投放指引把废药品归入有害垃圾，写明包括过期药物、药物胶囊、药片、药品内包装，「废弃药品宜连带包装一并投放」。上海还规定，药店收集的市民家庭过期废弃药品，由各区市场监管部门设临时中转点。美国 FDA 说，处理过期和用不上的药，最好的办法是交给回收点。 - 证据等级：B - 来源：Lovegrove MC, Weidle NJ, Budnitz DS (2015). Trends in Emergency Department Visits for Unsupervised Pediatric Medication Exposures, 2004-2013. Pediatrics, 136(4):e821-e829. ；Agarwal M, Lovegrove MC, Geller RJ, et al. (2020). Circumstances Involved in Unsupervised Solid Dose Medication Exposures among Young Children. Journal of Pediatrics, 219:188-195.e6. ；生态环境部等 (2024). 国家危险废物名录（2025年版），附录《危险废物豁免管理清单》第 1 项. ；上海市绿化和市容管理局 (2024). 上海市生活垃圾分类投放指引（2024版）（沪绿容〔2024〕278号）. ；上海市绿化和市容管理局、上海市环境保护局、上海市食品药品监督管理局 (2018). 关于规范生活垃圾分类有害垃圾全程管理的通知. ；U.S. Food and Drug Administration (2025). Where and How to Dispose of Unused Medicines. - 备注：各地的垃圾分类目录不完全一样，以小区垃圾房贴的目录为准。上海把中药药渣归入湿垃圾，不算有害垃圾。留下来的药放在原盒里，别倒进分药盒或别的瓶子，放到孩子够不着的地方，见第 13 节第 20 条（误服）。家里剩的抗生素也别自己拿来吃，见本节第 7 条（抗生素）。美国在没有回收点时，让人把药混进咖啡渣、猫砂再封袋扔进普通垃圾，少数强效止痛药允许冲马桶。这是美国的做法，国内按当地分类投放。定 B 是因为美国那几组数字只是登记，没有研究算过清理药箱能少多少次误吃。收益定「小」：手里的数字是急诊次数，不是死亡，也算不出清理这个动作的效果。 **Evidence:** B. Local waste-sorting rules differ; follow the directory posted at your building’s waste room. In Shanghai, traditional Chinese medicine dregs go in wet waste, not hazardous. Keep remaining drugs in original boxes, not pill organizers or other bottles, out of children’s reach — see Section 13, item 20 (accidental ingestion). Do not self-treat with leftover antibiotics — item 7 in this section. When no U.S. take-back exists, FDA allows mixing with coffee grounds or cat litter before sealing in trash; a few strong painkillers may be flushed — that is U.S. practice; in China follow local sorting. Rated B because U.S. figures are registry counts without studies on how much cabinet cleanouts reduce ingestions. Benefit rated small: numbers are ED visits, not deaths, and the effect of cleaning cannot be calculated from them. **Source summary:** Nearly half of unsupervised pediatric medication ingestions involve prescription tablets. About three in ten of those prescriptions belong to grandparents. Removing unused drugs removes one thing a child can find. Put discarded medicines in hazardous-waste bins with original packaging, or hand them to pharmacies that collect old drugs. **Low-ROI detour:** Move “Clear out expired and unused medicines regularly; dispose of them with packaging in hazardous-waste bins, not at home” to Future Me's calendar If I do not open the notes, no new task has technically appeared. **Immediate reward:** Today I keep a few minutes and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Nearly half of unsupervised pediatric medication ingestions involve prescription tablets. About three in ten of those prescriptions belong to grandparents. Removing unused drugs removes one thing a child can find. Put discarded medicines in hazardous-waste bins with original packaging, or hand them to pharmacies that collect old drugs.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 13-020; 34-007 **Source links:** [Lovegrove MC, Weidle NJ, Budnitz DS (2015). Trends in Emergency Department Visits for Unsupervised Pediatric Medication Exposures, 2004-2013. Pediatrics, 136(4):e821-e829.](https://doi.org/10.1542/peds.2015-2092); [Agarwal M, Lovegrove MC, Geller RJ, et al. (2020). Circumstances Involved in Unsupervised Solid Dose Medication Exposures among Young Children. Journal of Pediatrics, 219:188-195.e6.](https://doi.org/10.1016/j.jpeds.2019.12.027); [生态环境部等 (2024). 国家危险废物名录（2025年版），附录《危险废物豁免管理清单》第 1 项.](https://www.gov.cn/gongbao/2025/issue_11906/202503/content_7011162.html); [上海市绿化和市容管理局 (2024). 上海市生活垃圾分类投放指引（2024版）（沪绿容〔2024〕278号）.](https://www.shanghai.gov.cn/gwk/search/content/40b9feaa-53db-472f-8a6b-2c3cf0465def); [上海市绿化和市容管理局、上海市环境保护局、上海市食品药品监督管理局 (2018). 关于规范生活垃圾分类有害垃圾全程管理的通知.](https://www.shanghai.gov.cn/nw12344/20200813/0001-12344_57440.html); [U.S. Food and Drug Administration (2025). Where and How to Dispose of Unused Medicines.](https://www.fda.gov/consumers/consumer-updates/where-and-how-dispose-unused-medicines) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/34-%E5%AE%B6%E9%87%8C%E7%9A%84%E5%B8%B8%E5%A4%87%E8%8D%AF%E5%88%AB%E5%90%83%E5%87%BA%E4%BA%8B.md --- ### 34-011 — While taking cephalosporins, metronidazole, and similar antibacterials, and for 7 days after stopping, avoid alcohol — including alcohol in Huoxiang Zhengqi oral liquid and cough syrups Original title: 用头孢、甲硝唑这类抗菌药期间和停药后 7 天内不喝酒，藿香正气水、止咳糖浆这类含酒精的药也不碰 **Source text (English):** ### 11. While taking cephalosporins, metronidazole, and similar antibacterials, and for 7 days after stopping, avoid alcohol — including alcohol in Huoxiang Zhengqi oral liquid and cough syrups - Cost: No money. Abstain from alcohol for a little over a week; check other medicines for ethanol on the label. - In plain terms: Some cephalosporins and metronidazole can trigger flushing, palpitations, chest tightness, and vomiting when mixed with alcohol; severe cases drop blood pressure. Beer and spirits are not the only triggers — Huoxiang Zhengqi oral liquid and cough syrups with alcohol count. Avoid alcohol from the start of the drug through 7 days after the last dose. - Benefit: This is a disulfiram-like reaction. A 2023 medication-safety popularization from the Fujian Provincial Medical Products Administration states that drinking before or after some cephalosporins may trigger this reaction, “which can seriously harm health or be life-threatening.” Symptoms include facial flushing, sweating, palpitations, even dyspnea, hypotension, and anaphylactic shock. Citing the Chinese Pharmacopoeia Clinical Medication Information, listed drugs include cefazolin, ceftriaxone, cefoperazone, metronidazole, tinidazole, furazolidone, and others. The article states “no alcohol or alcohol-containing drugs or foods for 7 days after dosing,” examples including liqueur chocolates and Huoxiang Zhengqi oral liquid, because the inhibited enzyme often needs 4 to 5 days to recover. One Guangzhou hospital summarized 82 cases over 2 years: cephalosporins caused 57 cases (69.51%), nitroimidazoles (metronidazole, tinidazole) 10 cases (12.20%). Alcohol from beverages 40 cases (48.78%), from ethanol-containing medicines 31 cases (37.80%) — including Huoxiang Zhengqi oral liquid, cough syrup, and motherwort extract. Of 82 cases, 68 mild, 9 moderate, 5 severe; relief within 1–3 hours; no deaths. U.S. metronidazole labeling requires no alcohol during treatment and for at least 3 days after, and no products containing propylene glycol. - Evidence grade: B - Sources: Fujian Provincial Food and Drug Administration (Fujian Provincial Drug Science Popularization and Supervision Data Center) (2023). Original popular science knowledge for the 2023 "National Safe Medication Month" - Why you can't drink alcohol while taking cephalosporins. ; Fang Caifu, Tu Xing, Liu Tao, Huang Hongbing, Qiu Meng, Liang Weiting (2015). Analysis of 82 cases of disulfiram-like reactions in our hospital. Chinese Pharmacy, 26(29):4089-4091. ; Pfizer (2026). FLAGYL 375 (metronidazole) capsules, prescribing information: Contraindications, Interaction with Alcohol. DailyMed. - Notes: Not every cephalosporin reacts, but laypeople cannot tell them apart — follow this rule for any cephalosporin or metronidazole course. Tell the doctor if you drank recently when these are prescribed. The popularization also suggests avoiding alcohol for 3 days before dosing while noting no authoritative interval. If flushing or palpitations start, stop all alcohol immediately; mild cases may resolve on their own, severe cases need hospital care. Do not drink alcohol while taking acetaminophen — item 1 in this section. Rated B because evidence is case series and labeling, not controlled trials. Benefit rated small: all 82 cases recovered within hours, no deaths, only 5 severe. **Original text (Chinese):** ### 11. 用头孢、甲硝唑这类抗菌药期间和停药后 7 天内不喝酒，藿香正气水、止咳糖浆这类含酒精的药也不碰 - 成本：不花钱。一周多不喝酒，吃别的药前看一眼成分里有没有乙醇。 - 说人话：部分头孢、甲硝唑这类药碰上酒精，会让人脸红、心慌、胸闷、呕吐，重的血压往下掉。不光是白酒啤酒，藿香正气水、止咳糖浆这类含酒精的药也会引起。吃药期间到停药后 7 天都别碰。 - 收益：这叫双硫仑样反应。福建省药监局 2023 年的安全用药科普说，部分头孢类药物服药前后饮酒，可能引发这种反应，「会严重损害健康甚至导致生命危险」。症状有面部潮红、出汗、心悸，甚至呼吸困难、血压下降、过敏性休克。科普按《中华人民共和国药典临床用药须知》列出的药，有头孢唑林、头孢曲松、头孢哌酮、甲硝唑、替硝唑、呋喃唑酮等。科普写明「用药后 7 天内禁止饮酒和食用含酒精的药物、食物等」，例子有酒心巧克力和藿香正气水。理由是被药抑制的那种酶，常要 4 到 5 天才能恢复。广州一家医院整理了 2 年里的 82 例病例。由头孢类引起的 57 例（69.51%），硝基咪唑类（甲硝唑、替硝唑这类）10 例（12.20%）。酒精来自酒类饮料的 40 例（48.78%），来自含乙醇药物的 31 例（37.80%）。口服的有藿香正气水、止咳糖浆、益母草流浸膏等。82 例里轻度 68 例、中度 9 例、重度 5 例，1 到 3 小时内缓解，没有死亡。美国甲硝唑说明书要求，用药期间和停药后至少 3 天不喝酒，也不用含丙二醇的产品。 - 证据等级：B - 来源：福建省药品监督管理局（福建省药品科普与监管数据中心）(2023). 2023年“全国安全用药月”原创科普小知识——为什么吃头孢不能喝酒. ；房财富, 涂星, 刘韬, 黄红兵, 邱孟, 梁蔚婷 (2015). 我院双硫仑样反应82例分析. 中国药房, 26(29):4089-4091. ；Pfizer (2026). FLAGYL 375 (metronidazole) capsules, prescribing information: Contraindications, Interaction with Alcohol. DailyMed. - 备注：不是每一种头孢都会这样，但普通人分不清，吃哪种都照这条做最省事。医生开头孢或甲硝唑时，主动说一句最近几天喝没喝过酒。那篇科普建议用药前 3 天也别喝，同时承认这个间隔目前没有权威说法。一旦脸红心慌，马上停掉含酒精的东西。科普说轻的能自己缓过来，重的要送医院。吃对乙酰氨基酚期间也别喝酒，见本节第 1 条（对乙酰氨基酚）。定 B 是因为证据是病例整理和说明书，没有对照。收益定「小」：那 82 例都在几小时内缓过来，没有死亡，重度的只有 5 例。 **Evidence:** B. Not every cephalosporin reacts, but laypeople cannot tell them apart — follow this rule for any cephalosporin or metronidazole course. Tell the doctor if you drank recently when these are prescribed. The popularization also suggests avoiding alcohol for 3 days before dosing while noting no authoritative interval. If flushing or palpitations start, stop all alcohol immediately; mild cases may resolve on their own, severe cases need hospital care. Do not drink alcohol while taking acetaminophen — item 1 in this section. Rated B because evidence is case series and labeling, not controlled trials. Benefit rated small: all 82 cases recovered within hours, no deaths, only 5 severe. **Source summary:** Some cephalosporins and metronidazole can trigger flushing, palpitations, chest tightness, and vomiting when mixed with alcohol; severe cases drop blood pressure. Beer and spirits are not the only triggers — Huoxiang Zhengqi oral liquid and cough syrups with alcohol count. Avoid alcohol from the start of the drug through 7 days after the last dose. **Low-ROI detour:** Move “While taking cephalosporins, metronidazole, and similar antibacterials, and for 7 days after stopping, avoid alcohol — including alcohol in Huoxiang Zhengqi oral liquid and cough syrups” to Future Me's calendar One more exception feels free because the bill arrives outside the current scene. **Immediate reward:** Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine. **Possible trade-off:** The source summarizes the return this way: “Some cephalosporins and metronidazole can trigger flushing, palpitations, chest tightness, and vomiting when mixed with alcohol; severe cases drop blood pressure. Beer and spirits are not the only triggers — Huoxiang Zhengqi oral liquid and cough syrups with alcohol count. Avoid alcohol from the start of the drug through 7 days after the last dose.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast. **Back to the facts:** Use the original facts and limits. For an urgent medical, safety, financial, or legal issue, contact a qualified local professional or service. **References:** 34-001 **Source links:** [福建省药品监督管理局（福建省药品科普与监管数据中心）(2023). 2023年“全国安全用药月”原创科普小知识——为什么吃头孢不能喝酒.](https://yjj.scjgj.fujian.gov.cn/ztzl/kpzl/qgaqyyy/202312/t20231215_6334595.htm); [房财富, 涂星, 刘韬, 黄红兵, 邱孟, 梁蔚婷 (2015). 我院双硫仑样反应82例分析. 中国药房, 26(29):4089-4091.](https://doi.org/10.6039/j.issn.1001-0408.2015.29.19); [Pfizer (2026). FLAGYL 375 (metronidazole) capsules, prescribing information: Contraindications, Interaction with Alcohol. DailyMed.](https://dailymed.nlm.nih.gov/dailymed/drugInfo.cfm?setid=a2883ca1-5a9a-4259-9d80-46ab67274384) **Chapter source:** https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/34-%E5%AE%B6%E9%87%8C%E7%9A%84%E5%B8%B8%E5%A4%87%E8%8D%AF%E5%88%AB%E5%90%83%E5%87%BA%E4%BA%8B.md ---