改善週末效率：你可以做的13件事

Weekend at last! Something you’re so looking forward to after a brutal week at work. Because there are so many things to do during weekends to help you either decompress or get energized for the week ahead. Whatever your plans are, it’s important to make the effects last as long as possible to improve your life in the long run.
終於週末了！這可是辛苦工作一週的盼頭啊。週末要做的事太多了，既可以用來減壓，也可以爲下一週充電。不管計劃是什麼，最重要的是儘量保證有效享受週末，從而長遠改善生活質量。

Here are 13 tips of how you can make the most of your weekends.
以下是如何有效利用週末的13個建議。

1. Don’t Oversleep
不要睡過頭

As tempted as you may be, oversleeping affects your biological rhythm. We all need that beauty sleep, but don’t overdo it. Otherwise you’ll feel exhausted and cranky Monday morning. Make a habit to always wake up at the same time every day. Include naps in your weekend routine as well, whether it’s for 10 minutes or 45. Why? Because naps help purging negative emotions, increase alertness, and enhance your abilities to learn.
賴牀難以抗拒，卻會擾亂生物鐘。人人都需要美容覺，但不能睡得太過頭，否則週一早上會感到沒精打采。養成每天在固定時間起牀的習慣；還有，週末也別忘了睡午覺，10-45分鐘都無所謂。爲什麼呢？因爲午休有助於消除負面情緒，提高靈敏性，並增強學習能力。

2. Spend Time With Loved Ones
享受親密時光

Reconnect with family members or friends you neglected lately. Don’t do it out of guilt or because you have to. Do it because you want to. Reach out to them to see how they are doing. Don’t call them only when you need them. Return their calls if you were busy when they last tried to reach you. Talk to them. Listen to them. Be there for them. The importance of human connection (hugging, touching) is vital for your well-being.
重新聯絡近來稍有疏忽的親人朋友，當然，不要出於愧疚或當成義務去做，而應發自內心想做。聯繫聯繫，問問他們近況如何。不要只在需要幫忙時才聯繫他們。如果上次因爲太忙沒接他們的電話，那就在週末回過去。跟他們交談，聽他們傾訴，讓他們感受到你在身邊。人情聯絡（擁抱、安慰）對身心健康至關重要。

And if — for whatever work or life circumstances — you don’t have the family around you and not too many friends either, reach out to people who share your interests. Get to know them. Hang out with them even if it’s just over a coffee or dinner, or plan a group city break. You’ll feel so much better and rejuvenated than spending time by yourself or worse, wallowing in loneliness.
如果因爲工作或生活環境問題，親人不在身邊，也沒有太多朋友，那就主動結交興趣相投的朋友：去認識他們、見面喝杯咖啡或吃頓飯，要麼相約在城裏逛逛。你會發現，自己的情緒遠比一個人自卑自憐時爽朗活潑得多。

3. Apply The “No Technology” Rule
堅守“無科技”原則

Stay away from TV, iPad, iPhone and any other electronic devices. Unplug! Your brain needs to clear up from all the stress you’ve put on yourself during the week. Why not read a book instead? A paper one. Seriously, when was the last time you did that?
遠離電視、iPad、手機或其他任何電子產品。統統屏蔽掉！大腦需要清除一週累積的各種壓力。幹嘛不讀讀書呢？讀紙質書。說真的，你上次讀書是什麼時候？

4. Spend Time Outdoors
多去戶外走走

Make friends with nature again. Pay attention to its beauty. Breathe in the fresh air. Anything goes, from a simple walk on the beach to a hiking trip. Just look for the best outdoor pursuits in your area for the weekend.
再次與自然爲友。欣賞自然之美，呼吸新鮮空氣。隨便你，海灘散步也行，徒步旅行也不錯。趁週末到附近走走吧。

5. Take Time for Your Meals
細嚼慢嚥

There’s no rush to go to the next meeting or finish that presentation by the end of day. You’re not on schedule. Feel the taste and smell of what you’re eating. Enjoy it. Simply be in that moment without putting your mind in overdrive again and thinking already of what you’ll be doing next.
週末不必急匆匆趕着開會，也不用在下班前寫完報告。週末沒有非做不可的計劃。所以，慢點吃，好好享用眼前食物。不要滿腦子想着吃完飯要幹什麼。

6. Speaking of Food – Eat Healthy
健康飲食

Did you miss preparing yourself that green juice because you were always on the run to get to work? Now you have no excuse. It only takes a few minutes.
工作日因爲趕着上班，你是不是都沒給自己準備自榨的蔬菜汁？那週末就沒有藉口了，反正只花幾分鐘時間。

All you need is: organic celery, a peeled cucumber, some romaine, kale and a pear. A push on the juicer’s button and off it goes. When you’ll see how tasty it is, you’ll turn green juicing into a habit that will last longer than a weekend. Other than that, eat more fruits and veggies./en]
你只需準備好有機芹菜、去皮黃瓜、萵苣、羽衣甘藍和梨，按下榨汁機按鈕就行了。當你覺得蔬菜汁美味可口時，你就會把喝蔬菜汁養成長期習慣，而不是週末飲品。另外，要多吃水果蔬菜。7. Declutter Your Home

精簡房間

If you still have some energy left from the past week, try simplifying your environment a bit. That closet door won’t shut? Is your paperwork all over the place? Is the bathroom piled with tons of products? A few suggestions should help, even though you may not be able to sort everything out in one weekend. What matters is that you’ll make great progress.
如果你一週下來精力還綽綽有餘，可以嘗試整理房間。櫥櫃門總關不上？文件放得到處都是？衛生間堆放的化妝品太多？哪怕無法一個週末就搞定一切，也可以參考小貼士去嘗試，重要的是你能有所進步。

Look at what your favorite clothes are. This should make it easier to consider what to toss and donate to a charity. Organize your paperwork in filing cabinets and try to build some additional storage space if needed. Next, get rid of old bath and makeup products in the bathroom. Get more organized by using a simple glass containers set, or a woven basket strategically placed under the sink.
挑選出自己喜歡的衣服，剩下的可以考慮扔掉或捐給慈善機構；文件都裝到文件盒裏，需要時還可以再騰出額外存放空間；處理掉衛生間的過期洗漱化妝產品，用簡約的玻璃容器或在水槽下放個編織籃子，使一切擺放有序。

8. Stop Being a Chronic Worrier
停止無休止的焦慮

Put that “what if” mindset aside. Refrain from worrying over things you can’t control like the government shutdown, the economy, the weather or anything like that. Instead you can control yourself. List the things that worry you and set an action next to each of those you can control. Have you gained too much weight lately? Make a plan to do something about it. Struggling with a deadline? Write down the steps you must follow to get that project done.
拋開“萬一”的心態，別再爲無法控制的事情煩惱，比如政府關門、經濟低迷、天氣糟糕等等；你能掌控的只有自己。列出使自己焦慮的事情，然後採取措施解決力所能及的問題。最近體重一下子飆升了？那就計劃做點什麼吧。項目快到期了？試着寫下完成項目所必須的步驟吧。

9. Meditate or Go to a Yoga Class
冥想或參加瑜伽課程

You don’t have to be a practicing Buddhist to meditate. It’s all about paying attention to the present moment. Meditation improves your creative thinking, helps you focus and find happiness in your life. The regular practice of meditation is the best way to handle your stress and energy level. Yoga is also a form of meditation that helps tremendously fighting stress and achieving peacefulness of body and mind.
並非只有修行僧人才能冥想，你只要把思緒專注於當下即可。冥想能激發創新思維，使人專注並發現生活樂趣。經常練習冥想能有效緩解壓力、補充能量。瑜伽也是冥想的一種形式，不僅減壓，還能獲得身心平靜。

10. Pause and Pay Attention to Your Thoughts
停下來關注自己的思緒

What are they telling you? What is the vibe that you’re feeling? It can either be a positive or a negative one, never both of them in the same time. If your thinking falls towards the negative side, try change the words you use in your thoughts. We should stop using the words no, not and don’t to attract more of the things we want. Our response to the words we use instead will change completely. “Stay calm” sounds way better than “don’t panic,” right?
你的大腦在想什麼？你有什麼感受？不是積極就是消極——這兩種情況不可能同時出現。如果情緒比較消極，那請嘗試改變你思考時的言語。我們若想得到渴望的東西，就要避免使用“不”、“不行”和“不想”等詞語，然後我們的情緒纔會作出積極反應。“保持鎮定”聽上去要比“別慌”更有效吧？

11. Laugh, Laugh and Laugh Again
開懷大笑

Best. Medicine. Ever. You can never have enough of it. Humor improves mood in so many ways. It helps you cope with stress, strengthens your immune system and you are 40 percent less likely to suffer a heart attack or stroke.
微笑是良藥，再多不過分。幽默對情緒大有好處。幽默有利於減壓，增強免疫系統，而且能將患心臟病的機率降低40%。

12. Express Gratitude
表達感恩之心

This is something you should be doing every day, not only on weekends. Be grateful for your family, friends, health, for the food you put on the table, the clothes you wear and the roof over your head. You can be grateful for so many little things: a new beginning, the sunshine, the air that you breathe, a baby that smiled at you. Just try to avoid comparing what you have with other people. It neither helps you nor them. Gratitude is the main source of happiness. When you’re happy, you radiate it on all those around you.
不只是週末，每天都應該心懷感恩。感謝你的家人、朋友、健康、桌上的食物、穿的衣服、住的房屋。可以感恩的事情太多：嶄新的開始、陽光、呼吸的空氣、朝你微笑的嬰兒。不要拿自己擁有的和他人攀比，何必自討煩惱呢。感恩是快樂的主要源泉。你自己若是一個快樂的人，必定也能將快樂傳遞給他人。

13. Cultivate Your Hobby
培養興趣愛好

Whether you like snapping photos, baking bread, painting, writing poetry, playing piano or gardening, give yourself the benefit of spending time doing something you find enjoyable. You get the much needed mental relaxation and the satisfaction of pursuing your interests, which leads to a sense of fulfillment.
不論你是喜歡攝影、烘焙、畫畫、寫詩、彈鋼琴還是養花弄草，都可以花點時間盡情去做。培養興趣愛好不僅能使內心得到放鬆和滿足，還能帶來成就感。

There you are. 13 things to do during weekends that will have a positive long term effect on your life. Put them into practice and you’ll beat the Monday Blues!
好了，以上就是13件可在週末做的事情，對你的生活具有積極的長遠影響。趕快付諸行動，戰勝“週一綜合症”吧！