One of the biggest causes of burnout is being overworked, so if you can manage to be more productive, that may give you more time to blow off steam. We've heard plenty of advice on how to do more in less time, but here are some tips to improve your productivity, backed by scientific research:
讓你精疲力盡的最大原因就是過(guò)度工作。假如你能夠變得更有效率，就能給你留出更多的時(shí)間來(lái)釋放壓力。我們已經(jīng)聽(tīng)過(guò)大量的關(guān)于怎樣工作才能事半功倍的建議了，但是以下這些建議能夠幫助你進(jìn)一步地提高工作效率，而且它們都是有科學(xué)研究依據(jù)的。

Take a web break: Don't think of catching up on celebrity news or watching kitty videos at work as slacking. In small doses, it can be good for your productivity. In fact, Japanese researchers found that looking at cute animals can lend workers more focus for their tasks.
上網(wǎng)休息一下：別以為上網(wǎng)看名人新聞或是看小貓視頻就是在偷懶。如果適度的話，這對(duì)你的工作效率是相當(dāng)有好處的。事實(shí)上，日本研究者發(fā)現(xiàn)，看可愛(ài)的動(dòng)物能增加你在工作任務(wù)上的關(guān)注度。

Sleep well: Sleeping too little can cause job burnout and lower productivity. Get enough sleep to refresh yourself for the next day. But make sure you're getting quality sleep.
好好睡覺(jué)：睡得太少會(huì)導(dǎo)致你工作時(shí)精疲力竭，效率低下。你需要獲得充足的睡眠，為第二天的工作提提神。但是也要確保你的睡眠質(zhì)量。

Work in 90-minute intervals: In a study, it was found that the best violinists practiced in 90-minute intervals with a break between each one. Start doing work in chunks of 90 minutes, and try to take a 15- to 20-minute break after each interval, preferably spending the time looking at cute animals.
以90分鐘為間隔地工作：一項(xiàng)研究發(fā)現(xiàn)，最好的小提琴手以90分鐘作為一個(gè)工作時(shí)間段，短暫休息后再繼續(xù)。你可以開(kāi)始以90分鐘為間隔地工作，每?jī)啥伍g隔之間休息個(gè)15到20分鐘。最好是把這些時(shí)間用來(lái)看看可愛(ài)的動(dòng)物。

Take a vacation: Going on vacation is good for your brain. In fact, the Families and Work Institute says vacation deprivation causes workers to make more mistakes and build anger and resentment against co-workers. Most vacationers see a boost in job performance after their trip, according to multiple studies.
去度假：度假對(duì)你的大腦有益。事實(shí)上，家庭工作協(xié)會(huì)聲稱，失去度假的機(jī)會(huì)會(huì)導(dǎo)致人們更多地犯錯(cuò)誤，并且對(duì)同事產(chǎn)生憤怒和怨恨。多項(xiàng)研究表明，大多數(shù)人度完假都會(huì)在工作表現(xiàn)上突飛猛進(jìn)。

Don't power through: Your willpower is an exhaustible supply, so don't force yourself to finish tasks if you don't have to. Take a break and do something else, then go back to it when you feel refreshed.
不要總是考驗(yàn)?zāi)愕囊庵玖Γ?/strong>你的意志力是一項(xiàng)有限資源，所以不要總是逼著自己去完成那些你沒(méi)必要完成的任務(wù)。休息一下，做些別的事兒，等你覺(jué)得恢復(fù)精神了以后再回來(lái)工作。

Turn off notifications: Don't let blinking icons and pop-ups disrupt your work flow. Turn off notifications and alerts for incoming emails, IMs, and more. Instead, schedule times throughout the day to check them.
關(guān)掉提醒通知：別讓閃動(dòng)的圖標(biāo)和彈出的菜單干擾你的工作。把郵件、短信的通知和鈴聲都關(guān)掉，每天安排出一些特定的時(shí)間來(lái)檢查它們。

Listen to music: Your favorite tunes can increase your productivity because listening to music helps release dopamine in the part of your brain that's related to rewards. Basically, it improves your mood, thereby putting you in a more positive mind-set when doing work. Research by Teresa Lesiuk, assistant professor at the University of Miami, found that workers who listened to music were more creative and finished their tasks in a shorter time compared to those who worked in silence.
聽(tīng)音樂(lè)：你最喜歡的音樂(lè)能增加你的效率，因?yàn)槁?tīng)音樂(lè)會(huì)幫助你的大腦分泌多巴胺，而這會(huì)帶來(lái)一些好處。簡(jiǎn)單地說(shuō)，它能夠改善你的心情，從而讓你在更積極的情緒下工作。邁阿密大學(xué)的助教Teresa Lesiuk的一項(xiàng)研究發(fā)現(xiàn)，聽(tīng)音樂(lè)的員工相比那些在寂靜的環(huán)境中工作的的員工更有創(chuàng)造力，也會(huì)在更短的時(shí)間內(nèi)完成工作。

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