工作太累了?4種重新集中注意力的方法

工作太累了?4種重新集中注意力的方法

The hamster wheel will not get you to where you want to be. It will only lead you to more fatigue and frustration. If you feel stuck and tired at work, you’re not alone. You can shift your narrative and your sleep schedule. But if you want to change your life, then you need to change your habits.

倉鼠轉(zhuǎn)輪不會(huì)把你帶到你想去的地方。這只會(huì)讓你更加疲勞和沮喪。如果你在工作中感到困頓和疲倦，你不是一個(gè)人。你可以改變你的敘述方式和睡眠時(shí)間表。但如果你想改變你的生活，那么你需要改變你的習(xí)慣。

4 Ways To Change the Way You Work

改變你工作方式的4種方法

You can regain your focus, but you need to take some time for personal introspection before experiencing higher productivity. Here are four tips that you can put into effect now!

你可以重新集中注意力，但是在獲得更高的效率之前，你需要花一些時(shí)間來自我反省。這里有四個(gè)建議，你現(xiàn)在就可以付諸實(shí)施!

1. Remember Your “Why”

記住你的“為什么”

When you were younger, you were compelled by your goals and driven by your dreams. But once you hit 30, you realized that you couldn’t pay the rent with pretend money or your 3-year vision board.

當(dāng)你年輕的時(shí)候，你被你的目標(biāo)所驅(qū)使，被你的夢想所驅(qū)使。但一旦你到了30歲，你就會(huì)意識(shí)到，你不可能用假錢或你的3年愿景板來付房租。

Sacrifice is a part of adulthood. After all, we’ve all learned how to pivot and survive the twists and turns. There’s nothing wrong with being responsible. But whether we like it or not, the strains of reality pop our bubble and push many of us towards burnout.

犧牲是成年的一部分。畢竟，我們都學(xué)會(huì)了如何在曲折中生存。負(fù)責(zé)任并沒有錯(cuò)。但不管我們喜不喜歡，現(xiàn)實(shí)的壓力會(huì)戳破我們的泡沫，把我們中的許多人推向精疲力竭。

Stepping away from our foundational dreams comes at a price, which can include our health, our wholeness, and our sense of purpose. If we want to regain our focus, we need to take the time to rediscover what makes us tick. We have to make space in our schedules to work on our “why.” We can’t just be led by our “what.”

放棄我們最基本的夢想是要付出代價(jià)的，包括我們的健康、完整和目標(biāo)感。如果我們想重新集中注意力，我們需要花時(shí)間重新發(fā)現(xiàn)是什么讓我們成功。我們必須在日程表上騰出空間來思考“為什么”。我們不能被我們的"什么"所領(lǐng)導(dǎo)。

If we don’t take the time to remember the reason behind our work, we lose ourselves in work. If you want to regain your focus and stop being tired at work, you need to remember your purpose. Once you make that the foundation of your life, all of your decisions will center around that focus.

如果我們不花時(shí)間去記住工作背后的原因，我們就會(huì)在工作中迷失自我。如果你想重新集中注意力，停止工作中的疲勞，你需要記住你的目的。一旦你把它作為你生活的基礎(chǔ)，你所有的決定都會(huì)圍繞著它。

2. Recenter Your Life

喚醒你的生活

One of the biggest things that you can do is to carve out time for contemplation. Now, I’m not talking about a quick morning ritual or a meditation retreat. I mean seeing yourself as a priority on your task list, not an option.

你能做的最重要的事情之一就是騰出時(shí)間來思考。現(xiàn)在，我說的不是一個(gè)快速的早晨儀式或冥想靜修。我的意思是把自己看成任務(wù)清單上的一個(gè)優(yōu)先事項(xiàng)，而不是一個(gè)選項(xiàng)。

Too many of us sacrifice ourselves for the sake of deadlines. We spend days preparing our presentation and researching statistics, but we put off going to the gym or getting that extra hour of sleep. We worship doing more than being.

太多的人為了最后期限而犧牲自己。我們花了幾天時(shí)間準(zhǔn)備演講和研究統(tǒng)計(jì)數(shù)據(jù)，卻推遲了去健身房或多睡一小時(shí)的時(shí)間。我們崇拜“做”勝過“存在”。

Numerous studies have come to the same conclusion: We all need put ourselves first if we want to thrive in business. But we don’t listen to the research. Too many of us continue to live off of coffee and spreadsheets regardless of the numbers. It’s not healthy, but it is tied to corporate culture.

無數(shù)的研究都得出了同樣的結(jié)論:如果我們想在商業(yè)中蓬勃發(fā)展，我們都需要把自己放在第一位。但我們不聽研究。我們中有太多的人繼續(xù)依賴咖啡和電子表格而不顧數(shù)據(jù)。這是不健康的，但它與企業(yè)文化息息相關(guān)。

According to the Harvard Business Review, “one of the best ways to manage through chaos is to anchor yourself in routine.”[3] Self-care has to be a part of our daily routine. Regaining focus requires us to recenter ourselves. It demands that we place our needs into the equation without feeling guilty.

《哈佛商業(yè)評(píng)論》寫道:“處理混亂最好的方法之一就是將自己固定在日常事務(wù)中。自我照顧已經(jīng)成為我們?nèi)粘Ｉ畹囊徊糠?。重新集中注意力需要我們重新集中注意力。它要求我們把我們的需求放入等式中而不感到?nèi)疚。

3. Rethink Your Expectations

反思你的期望

We all remember the iconic line from Family Matters. Steve Urkel would hike up his pants, adjust his glasses, and utter those four iconic words that made him an endearing celebrity of the 90s.

我們都記得《家庭大事》中的經(jīng)典臺(tái)詞。史蒂夫·烏克爾會(huì)撩起褲子，調(diào)整一下眼鏡，說出那四個(gè)標(biāo)志性的詞，這讓他成為90年代受人喜愛的名人。

After hours of exhaustion, we desperately try to keep our eyes open at work without running into walls. We blankly stare at the piles of paperwork, mindlessly nod as our boss asks us to add one more item to our checklist, and pray that we don’t drool through our endless meetings.

在數(shù)小時(shí)的疲憊之后，我們拼命地在工作時(shí)睜大眼睛，以免撞墻。我們茫然地盯著成堆的文件，當(dāng)老板要求我們?cè)谇鍐紊显黾右豁?xiàng)時(shí)，我們漫不經(jīng)心地點(diǎn)頭，祈禱我們不要在無休止的會(huì)議中流口水。

For many of us, this is our average workweek. We color-coordinate our schedules, add endless monotonous tasks to our week, and hope that we can balance everything without losing our sanity.

對(duì)很多人來說，這就是我們的平均工作周。我們用色彩來協(xié)調(diào)我們的日程安排，給我們的一周增加無窮無盡的單調(diào)任務(wù)，并希望我們能平衡一切而不失去理智。

4. Reorganize Your Task List

重新組織你的任務(wù)列表

If you’re continuously exhausted at work, one of the biggest things you can do to regain focus is to rethink your task list. You don’t need to accomplish everything. And even if you do, your task list doesn’t necessarily have to be solely done by you.

如果你一直在工作中感到疲憊，你能做的最重要的事情之一就是重新思考你的任務(wù)清單。你不需要完成所有的事情。即使你做了，你的任務(wù)列表也不一定非得由你一個(gè)人來完成。

Before you begin the rat race on Monday mornings, use Sundays to restructure your workweek. Write a list of people that you work with and their correlating skill sets. Then, look at your list of things to do.

在你周一早上開始激烈的競爭之前，利用周日調(diào)整你的工作周。列出和你一起工作的人以及他們的相關(guān)技能。然后，看看你要做的事情清單。

Break your task list into three columns. Fill the first section with tasks that only you can do. Then, fill the second section with functions that don’t need to be done or can be pushed to a future date. Lastly, fill the third section with tasks that can be done by others.

把你的任務(wù)列表分成三列。在第一部分填寫只有你能完成的任務(wù)。然后，在第二部分填充不需要完成或可以推到未來日期的函數(shù)。最后，在第三部分填上其他人可以完成的任務(wù)。

Adding items to your checklist might give you a feeling of accomplishment. But if you continue to micromanage your task list, you won’t be able to move forward.

在你的清單上增加一些項(xiàng)目可能會(huì)給你一種成就感。但是如果你繼續(xù)微觀管理你的任務(wù)列表，你將無法前進(jìn)。

If you want to regain focus and stop being tired at work, start with your planner. Not everything needs to be crossed off or completed. Sometimes, the best way to meet your goals is to remove the ones keeping you stuck.

如果你想重新集中注意力，不再感到工作疲倦，那就開始制定計(jì)劃吧。并不是所有的事情都需要?jiǎng)澋艋蛲瓿伞Ｓ袝r(shí)候，實(shí)現(xiàn)目標(biāo)的最好方法就是擺脫那些讓你停滯不前的目標(biāo)。