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？也許你總是有著這樣的感受，現(xiàn)在是時(shí)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(xué)、工作或者出差——都很容易把我們壓得喘不過氣來，低效榨干你的能量和樂趣。這么多年我的經(jīng)驗(yàn)就是保持自己的工作簡(jiǎn)單，越簡(jiǎn)單越好，這樣就能在最少的時(shí)候獲得更好的結(jié)果，把事情弄得更加有趣一點(diǎn)（或至少能讓人接受吧）。這篇文章我想推薦13個(gè)切實(shí)有效的辦法。

1. Prepare your day the evening before.
睡前為第二天做好準(zhǔn)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(jìn)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么大的壓力。

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(shù)據(jù)或社交賬戶會(huì)浪費(fèi)很多時(shí)間和精力，也會(huì)讓自己不夠?qū)Ｐ模黾訅毫?。不妨一天只查看一次吧。我每天都在工作結(jié)束之后查看一下。如果對(duì)于你而言不大么可能，那么不妨試著延遲幾小時(shí)再來查看。把早上的精力和注意力放在一天最重要的任務(wù)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(jīng)常回復(fù)的一些話存在郵件文檔里。這樣在處理日常郵件時(shí)可以節(jié)省時(shí)間和精力。

4. Be 5-10 minutes early for appointments.
約會(huì)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(shí)間內(nèi)放松充電。與其匆匆忙忙緊張焦慮不如早到，人們都喜歡守時(shí)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，事情也能干的更好。相比多項(xiàng)任務(wù)同時(shí)進(jìn)行，這樣也能省時(shí)間。

6. Work in a cone of silence.
在安靜地環(huán)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(guān)掉郵箱和即時(shí)信息工具吧。關(guān)上門，把手機(jī)調(diào)至靜音模式放進(jìn)抽屜。如果可以的話，斷掉網(wǎng)絡(luò)。

7. During your day regularly ask yourself questions for simplicity and focus.
每天都問自己幾個(gè)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(jìn)度，在迷茫的時(shí)候問自己幾個(gè)問題吧：

- What is the most important thing I can do right now?
我現(xiàn)在可以做的最重要的事情是什么？

- What would I work on if I only had 2 hours for work today?
如果我今天只有兩小時(shí)工作，那我可以干什么？

- Is doing this bringing me closer to my goal?
我現(xiàn)在做的事情讓我離目標(biāo)更進(jìn)一步了么?

- Am I keeping things extremely simple right now?
我現(xiàn)在把事情最簡(jiǎn)單化處理了么？

8. Let your lunch time be a time of relaxing.
讓午餐時(shí)間成為完全的放松

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(diǎn)。咀嚼每一口的時(shí)候都把叉子放下，這樣會(huì)簡(jiǎn)單很多。集中注意力去吃飯，享受每一口食物。這樣能幫你放松下來，減輕不少工作中的壓力。另外還會(huì)有效抑制你多吃，因?yàn)榇竽X需要20分鐘的時(shí)間來鑒別到底吃沒吃飽。吃慢點(diǎn)，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(shí)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(shí)間來處理事情，挑戰(zhàn)和難題。而不是反過來哦。這能讓你生活的更加輕松，生活富于行動(dòng)力，也不至于總是陷入自責(zé)或者被那些無力的精神習(xí)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(zhàn)。你可以尋求幫助。你也許不會(huì)每次都能獲得幫助，但你會(huì)驚訝人們可以多么有力和友好的幫你減輕負(fù)擔(dān)解決挑戰(zhàn)。也不要忘記在別人需要時(shí)施以援手。

11. When overwhelmed, breathe and then say to yourself: just take care of today.
當(dāng)無力應(yīng)付時(shí)，深呼吸對(duì)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(guān)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(shí)候再說吧。

12. Consciously set and maintain firm boundaries between your work and personal time.
在工作和個(gè)人生活中設(shè)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(shè)定一個(gè)時(shí)間作為工作的結(jié)束（我是晚上七點(diǎn)），然后不要在周末工作。有意識(shí)的設(shè)定界限能減輕壓力病獲得更多的能量，既能干好工作又能享受到高質(zhì)量的個(gè)人生活。

13. Be smart about the 3 fundamentals of energy.
善用能量的三大基礎(chǔ)

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、一周運(yùn)動(dòng)幾次和吃得健康。也許你覺得這只是理論上可行，但實(shí)際上會(huì)對(duì)你的積極態(tài)度、能量水平、應(yīng)對(duì)壓力的能力以及思考模式都產(chǎn)生很重要的影響。