每週工作行程滿滿，怎麼才能堅持下去？
It is not uncommon for people to have a 60-hour work week occasionally, but some individuals find themselves with this kind of schedule often. If you are one of them, you may feel overworked. This can affect your health and productivity.
人們一個星期偶爾工作60個小時是很平常的，但是有的人會發現自己的日程總是如此。如果你也是其中一員，你可能覺得自己已經勞累過度了，這樣會影響你的健康和工作效率。
It can cause work-related problems including job burnout. This is quite ironic because, at a time when you need to be putting all your energy into your work, burnout can make you feel like doing anything but that.
過度勞累會導致諸如職業倦怠等與工作相關的問題。這麼說起來就十分諷刺了，因爲當你需要把所有精力投入到工作當中的時候，倦怠的情緒就會使你感覺在做着除工作以外的其他事情。
You may not have another choice: put in the time your boss expects or lose your job. Here are some tips to help you survive the 60-hour work week.
你可能沒有別的選擇：要麼投入僱主所期望的時間去完成任務，要麼就失業。下面有一些小貼士，助你在忙碌的每週60小時工作中生存下去。
1. Remember to Take Breaks 1. 記得多休息
Although it is important to stay focused on your work, it is equally crucial to take periodic breaks from it. This may sound counter-intuitive. After working on something for a very long time, you may find yourself losing focus. Your ability to concentrate will improve after you take a short break.
儘管集中精神工作是一件很重要的事情，但是在工作過程中懂得騰出時間進行階段性休息也是同樣至關重要的。這樣聽起來可能不太正常。但是當你在某件事情上投入了很長時間的精力後，你會發現自己的注意力在下降。所以如果你能夠進行一個短暫的休息，你的注意力又能重新恢復過來了。
2. Keep Up With Your Exercise Routine 2. 保持體育鍛煉的好習慣
A particularly busy time at work may not be the best time to begin a new fitness regimen, but if you already work out regularly, don't stop now. Find time for fitness, either before work or when you get home. If that isn't possible, take a walk during your lunch hour or any breaks you can fit into your busy schedule.
常規忙碌的工作也許不適合建立新的健身養生計劃，但如果你早已經開始了，那麼如今就不應該停止。騰出時間進行健身鍛鍊，可以是上班之前，也可以是回到家後。如果這兩種情況都不允許，那麼在中午就餐的時候出去走走，或者是忙碌行程中的任何休息時間也可以。
3. Make Time for Fun 3. 騰出時間尋找樂趣
You have to fit something pleasurable into that routine, or you will be miserable. While you may not have time to do it more than once or twice a week, you can find a couple of hours a week to go to a movie, watch your favorite tv show, go on a picnic, or just hang out with your friends and loved ones. If you don't make time for fun, you could come to resent your job.
你得爲那個忙碌的日常行程中增添一些有趣的東西，否則你會很痛苦。雖然你可能沒有時間在每週做一或兩次，但是你可以每週騰出幾個小時去看一部電影，看你最喜歡的電視節目，去野餐，或者僅僅是與好友和愛人相處。如果你不騰出時間去做有樂趣的事情，你可能就會厭惡你的工作。
4. Drink Plenty of Water 4. 多喝水
It is imperative to stay well-hydrated, not just for your body, but also for your mind. "Water is essential for brain function," according to nutrition expert Shereen Lehman (When Do You Need to Drink More Water?). "If you're having trouble concentrating," says Lehman, "it may be time for a water break."
保持水分充足是必須的，不僅僅是保持身體的水分，還要保持心靈的水分。“水分對大腦功能是至關重要的。”根據營養學家Shereen Lehman（《何時需要喝更多水？》的作者）。“如果你無法保持注意力集中，也許就是你需要停下來喝水的時候了。”Lehman說道。
Do you find water boring? Add slices of lemon, orange, or apple (or all three) to it to give it a light flavor without a lot of calories.
如果覺得喝水很單調呢？你可以添加幾片檸檬、橘子或蘋果（或者三種一起）到水裏，既增添風味又不會有脂肪熱量的負擔。
5. Limit Your Caffeine Intake 5. 限制咖啡因的攝入
It is not uncommon for people to reach for caffeinated beverages, like coffee and soda, when working long hours. While they may help you stay alert, at least for a short time, too much of a good thing can make you jittery and can cause gastrointestinal problems. Don't give up the coffee altogether—at least not during this stressful time—but refrain from overdoing it.
人們在工作了一段長時間之後，都喜歡飲用含咖啡因的飲料，例如咖啡和蘇打水。雖然這些飲品能讓人保持頭腦清醒（至少一段短時間內），但是攝入太多的話會讓你神經緊張，還會導致腸胃問題。不過也不要完全放棄咖啡——至少在如此壓力巨大的時候——但是也要控制自己不要過度飲用。
6. Avoid Working Seven Days a Week 6. 避免一週工作七天
You may not be able to take an entire weekend, or any two consecutive days, off, but you should try to keep one full day work-free. You need at least that much time to refresh your body and mind. When you return to work, you will be in a much better state to do your job well.
你可能無法享受一個完整的週末，或者任意連續兩天的休假，但是你應該儘量保持有一天是完全不工作的。你至少需要那些時間去重新恢復你的身體和心裏的狀態。當你迴歸工作當中的時候，你就會有更好的工作狀態。
7. Don't Overdo It With Junk Food 7. 別在工作忙碌時吃垃圾食品
When you are in the middle of a non-stop work schedule, junk food may seem like your only choice for meals. It's fast and pleasing to your palate. This is especially true when you are stressed out and craving salty and sweet foods.
當你在一個無休止的工作日程當中，垃圾食品看起來像是你工作餐的唯一選擇。既快捷，又合你的口味。當你壓力巨大又渴望吃上鹹味和甜味食品的時候是特別真實的。
As you might suspect, there are better options. Junk food may satisfy your cravings, and it will fill you up, but it is also full of empty calories and little nutrition. You need to fuel your body with food that is nourishing.
正如你也許會猜想，還有其他更好的選擇。垃圾食品也許能夠滿足你的需求，還能讓你有飽腹感，但是它同時又充滿了空卡路里，也沒有多大營養。你需要食用有營養的食物來爲身體補充能量。
Although you probably won't have time to prepare a full meal, you can make a large bowl of salad to last you for a few days. Add a hardboiled egg, canned tuna, or rotisserie chicken for protein. Hardboiled eggs will keep in your refrigerator for up to a week, and you can buy a prepared rotisserie chicken at your grocery store. You will have several ready-made healthy meals and won't be tempted to run out to a fast food place to grab a quick burger and fries. Bring whole fruits or get a fruit salad at the store.
儘管你可能沒有時間準備一頓豐盛的午餐，但是你可以做一大碗沙拉作爲你維持好幾天的餐。一顆水煮蛋，幾片罐頭吞拿魚，或者迷迭香燒雞，就能提供蛋白質。水煮蛋可以放在冰箱裏至少保存一週，你也可以到雜貨店買一隻制好的迷迭香燒雞。你就會有好幾頓備好的健康餐了，不需要去快餐店吃漢堡和薯條。去商店裏買完整的水果或者是水果沙拉也是不錯的選擇。
8. Get Enough Sleep 8. 保持充足的睡眠
Experts believe adults should sleep an average of eight hours each night. Some may need a little more and others a bit less. It may feel like getting a good night of uninterrupted sleep is an impossible dream, but without it, you may be plagued by fatigue and difficulty concentrating during the day.
專家們認爲成年人需要平均8小時的睡眠時間。有的人可能需要睡更久，有的人需要睡更少。雖然睡一個不受打擾的好覺聽起來是一個不可能的美夢，但是沒有足夠的睡眠，你可能就會受到疲勞與日間無法集中注意力的折磨。
Sleep experts advise you to try to get to bed and wake up at the same time every day, including days you don't have to go to work. A short nap—no more than 15 to 20 minutes—could help refresh you during the day.
睡眠專家建議人們每天在同一時間睡覺和起牀，包括你不需要上班的日子。一個短暫的打盹，不超過15-20分鐘的，就能讓你這一天恢復精力。
9. Try to Accommodate Your Morning Person or a Night Owl Preferences 9. 嘗試適應你的作息喜好
Are you an early riser, or do you prefer to stay up into the wee hours of the morning? If you have to spend extra hours working, why not try to do it when you are at your best? While working overtime usually means staying after the typical work day ends at 5 or 6 pm, find out if you can instead put in extra hours before the regular start of work if that is more compatible with your preferences.
你是早起的鳥兒還是喜歡呆到凌晨還不入睡？如果你不得不加班，那麼你何不在自己最佳狀態的時候去完成呢？雖然加班通常意味着要呆到常規工作日結束的5點或6點以後，但是你可以去看看能不能在上班之前騰出幾個小時來工作，如果那能夠與你個人作息習慣相適應的話。
If that option isn't available, you can still use your time efficiently. If, for example, you like starting your day at sunrise (or before), use that time to do things you would otherwise do when you get home...if your job ended at a reasonable hour.
如果那是行不通的，你也可以有效率地利用自己的時間。例如，如果你喜歡在黎明到來（或之前）的時候起牀，你就利用那一段時間做你可能回家做的事情，如果你的工作能夠正常下班的話。
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