計劃從今天開始 13招讓明天更輕鬆
Do you ever have those days where everything is a little overwhelming and hectic? Maybe you’ve had a few too many of those days; but it’s time to change that。
有沒有一些日子讓你覺得喘不過氣，狂躁？也許你總是有着這樣的感受，現在是時候做些改變啦。
The daily work we do – in school, at work or in a business – can easily become overwhelming, ineffective and suck the energy and joy out of what you are doing. Over the years my experience has been that it is essential to keep my work simple and light to get better results in less time and to make things more fun (or at least more acceptable). In this article I’d like to recommend 13 habits that have helped me to do so。
我們每天做的事情——上學、工作或者出差——都很容易把我們壓得喘不過氣來，低效榨乾你的能量和樂趣。這麼多年我的經驗就是保持自己的工作簡單，越簡單越好，這樣就能在最少的時候獲得更好的結果，把事情弄得更加有趣一點(或至少能讓人接受吧)。這篇文章我想推薦13個切實有效的辦法。
1. Prepare your day the evening before。
睡前爲第二天做好準備
Pack your bag or suitcase. Pack the leftovers from your dinner in a container and put it in the fridge. Put your keys, wallet etc. in a place where you can easily find them as you head out in the morning. This preparation will help you to have a less stressful morning。
把包或手提箱裝好，把晚餐的剩菜剩飯裝好放進冰箱。把鑰匙、錢包等放到你能輕易找到的地方，這樣能讓你清早沒有那麼大的壓力。
2. Just check your email once a day。
一天查看一次郵箱
Checking email, other statistics or social media accounts many times a day tends to drain a lot of time, energy and can leave you unfocused and stressed. Try checking and processing all of those things just once a day instead. I do it at the end of my workday. If that is not possible for you then try to postpone it for a few hours at least. And put your morning energy and focus into your most important task of the day。
一天多次查看郵件、其他數據或社交賬戶會浪費很多時間和精力，也會讓自己不夠專心，增加壓力。不妨一天只查看一次吧。我每天都在工作結束之後查看一下。如果對於你而言不大麼可能，那麼不妨試着延遲幾小時再來查看。把早上的精力和注意力放在一天最重要的任務上面。
3. Write shorter emails。
郵件越短越好
Limit your emails to 1-5 sentences when possible. You can also have some canned responses for common questions saved in a folder in your email program. This will help you to spend less time and energy on your daily email processing。
可以的話把郵件縮短到1-5句話就可以啦。你也可以把經常回復的一些話存在郵件文檔裏。這樣在處理日常郵件時可以節省時間和精力。
4. Be 5-10 minutes early for appointments。
約會早到五——十分鐘
This will make your time of travel during the day into a time of relaxation and recharging. Instead of a time of stress and anxiety. Plus, people tend to like when other people are on time。
這能讓你在一天中這段忙忙碌碌的時間內放鬆充電。與其匆匆忙忙緊張焦慮不如早到，人們都喜歡守時的人呀。
5. Work on just one thing at a time。
一次只做一件事
It will be easier to focus and to do a good job. And to do it in less time compared to if you try to multi-task。
這樣集中注意力更容易，事情也能幹的更好。相比多項任務同時進行，這樣也能省時間。
6. Work in a cone of silence。
在安靜地環境下工作
Just before you start working on that one thing shut down your email program and instant messaging programs. Shut the door to your office. Put your cell phone in silent mode and put it in a drawer. If possible, shut down your internet connection。
在開始工作之前，關掉郵箱和即時信息工具吧。關上門，把手機調至靜音模式放進抽屜。如果可以的話，斷掉網絡。
7. During your day regularly ask yourself questions for simplicity and focus。
每天都問自己幾個問題來整理思緒和集中注意力
It is easy to get off track during a regular workday. To stay on track or to get back there if you get lost use questions like:
平常工作日很容易迷失方向。要想一直保持進度，在迷茫的時候問自己幾個問題吧：
- What is the most important thing I can do right now?
我現在可以做的最重要的事情是什麼？
- What would I work on if I only had 2 hours for work today?
如果我今天只有兩小時工作，那我可以幹什麼？
- Is doing this bringing me closer to my goal?
我現在做的事情讓我離目標更進一步了麼？
- Am I keeping things extremely simple right now?
我現在把事情最簡單化處理了麼？
8. Let your lunch time be a time of relaxing。
讓午餐時間成爲完全的放鬆
Eat slowly. Put down the fork between bites to make that easier. Eat mindfully and savour each bite. Eating your lunch this way can help you to relax and to release quite a bit of stress in the middle of your workday. Plus, it can help you to not overeat because it takes your brain 20 minutes to register that you are full. By slowing down your eating your brain can stop you before you eat too much。
吃慢點。咀嚼每一口的時候都把叉子放下，這樣會簡單很多。集中注意力去吃飯，享受每一口食物。這樣能幫你放鬆下來，減輕不少工作中的壓力。另外還會有效抑制你多吃，因爲大腦需要20分鐘的時間來鑑別到底吃沒吃飽。吃慢點，大腦也能讓你不要吃得過多。
9. Spend 80% of your time focusing on a solution。
花80%的時間來集中找到解決方案
And only 20% of your time on dwelling on your issue, challenge or problem. Instead of doing it the other way around. This makes it easier to live a lighter and more action-filled life and to not fall down into a pit of self-pity or getting stuck in a mental habit of perceived powerlessness。
剩下20%的時間來處理事情，挑戰和難題。而不是反過來哦。這能讓你生活的更加輕鬆，生活富於行動力，也不至於總是陷入自責或者被那些無力的精神習慣死死捆綁住。
10. Ask for help。
尋求幫助
You don’t have to always do it alone. You can ask for help. You may not always get it but you may also be surprised at how helpful and kind people can be in helping you ease your burdens and solve a challenge. Just don’t forget to do the same for them as best you can when they ask。
你不用一直都孤軍奮戰。你可以尋求幫助。你也許不會每次都能獲得幫助，但你會驚訝人們可以多麼有力和友好的幫你減輕負擔解決挑戰。也不要忘記在別人需要時施以援手。
11. When overwhelmed, breathe and then say to yourself: just take care of today。
當無力應付時，深呼吸對自己說，先過好今天再說。
Focus only on that. Forget about all those tomorrows and your yesterdays. Go small, narrow your focus greatly and just take care of today. Then take care of tomorrow when it comes。
只關注今天，先別管明天和昨天的事情。從小事入手，大大縮減你的注意力，只顧好今天就可以了。明天的事，到時候再說吧。
12. Consciously set and maintain firm boundaries between your work and personal time。
在工作和個人生活中設定明確的界限
Have a set stop time for your daily work (mine is 7 o'clock). Do not work on weekends. Consciously manage your boundaries and you’ll have less stress and more energy and focus both to do better work and to have a personal life of higher quality。
設定一個時間作爲工作的結束(我是晚上七點)，然後不要在週末工作。有意識的設定界限能減輕壓力病獲得更多的能量，既能幹好工作又能享受到高質量的個人生活。
13. Be smart about the 3 fundamentals of energy。
善用能量的三大基礎
By that I mean getting enough sleep, exercising a couple of times a week and eating healthy. This may seem very obvious in theory. But in practice it makes a world of difference for your optimism, energy levels, ability to handle stress and to think clearly。
我指的就是有充足的睡眠、一週運動幾次和吃得健康。也許你覺得這只是理論上可行，但實際上會對你的積極態度、能量水平、應對壓力的能力以及思考模式都產生很重要的影響。
