疲劳一周血槽已空?试试这样过周末吧!

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周末又要来了,打算如何度过?因为疲劳睡到日上三竿、因为放松打游戏打一天,或者看一天韩剧,快抛开这些不良习惯,真正高质量地享用周末,才能远离一周的疲劳~~


下面为大家介绍一些能够顺利渡过高压时期的小策略。尝试看看,能否在你倦怠的时候让你感到轻松一点。


making conscious choices

做个理智的选择


It's so easy to plop down on the couch on a Friday night or Saturday morning and watch TV, but falling into these routines will suck away the few free hours you have. Instead of doing something by default, choose to decide how your time is spent.


周五晚上或周六早上靠着沙发看电视最爽啦,但如果这样过周末可真是浪费了你仅有的闲暇时光呢。与其就这样默认地过周末,不如好好想想怎么利用好周末时间吧。


In her book, "What The Most Successful People Do On The Weekend," time management expert Laura Vanderkam writes, "In a world of constant connectivity, even loafing time must be consciously chosen, because time will be filled with something whether it’s consciously chosen or not — and not choosing means that the something that fills our hours will be less fulfilling than the something our remembering selves will likely wish we’d elected to do."


时间管理专家劳拉•凡德卡姆在著作《最成功的人周末做些什么》一书中写道:“在这个被即时通讯充斥的世界,即使是空闲时间也需要谨慎选择,因为一些事总会莫名占用时间——如果不理智选择,就意味着你的时间将会虚度,而非花在实现心中目标之上。”


Make appointments for yourself, even if it's only to read a book.

跟自己预约,哪怕只是读一本书


Huckabee advises: "If you know you want to read a book, then get the book out and have it set aside and make plans to read it. Say it's going to be at 1. When that starts, get on it. Don't wait until that afternoon, then think — could I read? Or listen to some music? Or take a walk? Then you'll sit about wasting an hour of what little time you have figuring out what to do with the rest of it."


前阿肯色州州长麦克•赫卡比建议道:“如果你想读一本书,那么就把书带着,放在身边,做个计划来阅读这本书。比如你准备一点开始看,一到一点,就不要再拖拉。不要等到下午再去想——我是读书呢还是听音乐呢?要不去散个步?然后你就会浪费一个小时的时间去纠结接下来到底应该干什么。


make a plan

做计划能增加周末的乐趣,让你找到快乐


Harvard psychologist Daniel Gilbert's 2006 book, "Stumbling on Happiness." In it, Gilbert argues that "the greatest achievement of the human brain is its ability to imagine objects and episodes that do not exist in the realm of the real."


哈佛心理学家丹尼尔•吉尔伯特在2006年的著作《撞上快乐》,中间提到“人脑最伟大的地方就在于有能力去想象现实生活中完全不存在的东西。”


Gilbert is talking about anticipation. Anticipation accounts for a huge chunk of happiness, which comes from thinking about the events we plan. Vanderkam writes, "As you look forward to something good that is about to happen, you experience some of the same joy you would in the moment. The major difference is that the joy can last much longer."


吉尔伯特提到了期望。期望包含了大量的幸福,皆来源于我们所计划的事情。凡德卡姆写道:“当你期待好事发生的时候,你会感受到其他类似情形中的乐趣。主要的不同在于这种期望的快乐持续的更加长久。”


Weekend mornings

早晨是开始生活的最佳时机


Weekend mornings are very easily wasted in laying about. Instead, set them aside for personal pursuits.


周末的早晨最容易被懒觉吞噬啦。实际上,好好利用这段时间来搞点人生追求吧。


Vanderkam writes, "If you're training for a marathon, it's less disruptive for your family if you get up early to do your four-hour run than if you try to do it in the middle of the day. To get up early, you'll probably have to avoid staying up late the night before, but this is a good idea in general."


凡德卡姆写道:”如果你一直为马拉松备战,那么不如早起开始你的四小时长跑,以免中午跑步耽误家人的行程安排。早点起床,你就会避免头一天晚上熬夜,看,这是多好的办法啊。“


down time, and turn off your phone.

放空,关掉手机  


Although it becomes harder to do that with smartphones and demanding careers, Vanderkam recommends hiding your mail icon on your phone during your "Sabbath," so you are not even tempted to click on messages that spill into your inbox. You may not be able to completely avoid working on the weekends, but you can at least carve out a few hours.


智能手机在手,要做到这个真的非常困难,加上职业生涯时不我待。也许你无法完全避免在周末处理公事,但你至少可以给自己几小时的假期吧。


Schedule evening and weekend activities

给晚上和周末安排活动


This will give your week some variety--it won't all be about your job. Extra points if your off-hours activities involve other people you care about, such as your spouse, partner, kids, or friends.


这样做能让你感到一周的生活多姿多彩,活动的性质不必与工作相关。如果这些下班时间的活动能与你所关心的人一起参与,比如配偶,伙伴,孩子或朋友,那就更好了。


另外,也要注意杜绝下面这些坏习惯!


Sleeping In Too Late

睡得太晚


Weekend social schedules can demand a totally different bedtime routine compared to the rest of the week. Staying up until late at night and then sleeping in the next day could leave you feeling more tired and make it harder to get back onto a normal sleep schedule for the entire week. 


与工作日相比,周末作息里的睡觉时间完全不一样。晚上熬夜然后第二天睡懒觉只会让你更加疲乏,也会让你下一周更难回到正常的作息时间来。


To get more out of your weekend days and avoid sleeping troubles come Sunday night, try to organize your schedule so that you can go to sleep and wake up within an hour of the time you would during the week.


要想周末多休息且避免周六晚上的睡眠问题,就好好计划一下时间表,让周末的自己能在正常工作日的作息时间一小时内睡觉和醒来。


Overeating

暴饮暴食


The weekend typically comes with more opportunities for eating out, enjoying a few drinks or indulging in dessert than the weekdays, and your diet may suffer as a result. Taking the weekends "off" from a healthy diet may sabotage weight loss efforts and result in excess calorie intake.


周末当然有更多出去吃饭,喝饮料吃甜点的机会啦,但你的饮食计划也会遭到破坏。把周末排除在健康饮食之外,只会破坏减肥效果导致更多的卡路里摄入。


Staying Plugged In

一直使用电子设备


Being constantly plugged in can have a number of negative health impacts, from decreased focus and productivity to trouble sleeping and higher stress levels. 


不停的使用电子设备会带来一系列的负面健康影响,包括注意力和效率下降,带来睡眠问题以及增加压力。


Taking the time to unplug and recharge can help to keep stress levels in check and maximize your weekend relaxation. Writer and filmmaker Tiffany Shlain tells the Harvard Business Review that her family takes "tech shabbats" once a week in which they don't use any digital devices. Try going tech-free for one day, afternoon, or even just an hour of the weekend while enjoying an outdoor activity or time with loved ones.


花点时间放下电子设备吧,这样才能有效缓解压力,让你得以在周末享受最大的放松。作家兼导演 Tiffany Shlain对《哈佛商业评论》表示,每周她的家庭都会进行一次“电子设备安息日”,大家都不用任何电子设备。在周末丢掉科技设备过上一天,或一个下午,甚至是一个小时,和爱的人一起参加户外活动,或享受户外时光吧。


Running Errands & Doing Chores

忙着做家务&零碎的事情


Instead of planning to power through your long to-do list on Saturday and Sunday, try spending 30 minutes each evening doing laundry, grocery shopping or cleaning during the week so that you can free up your weekend for more enjoyable, calming activities. Spending the majority of your weekend running errands and doing housework likely won't leave you feeling rested and refreshed come Monday morning.


与其把事情都堆积在周末来做,不如每天花三十分钟洗洗衣服,去买点日用品或者是打扫打扫屋子,这样你的周末才会有更多的时间来享受有趣安静的活动。把大部分周末时间用来做家务和一些琐碎的事情,会让你无法得到休息,周一早上也不会精神焕发。


Stressing On Sunday

充满压力地度过周末


"Sunday Blues" can be difficult to avoid when you know you have a hectic workweek ahead of you, but you can avoid wasting all of Sunday anticipating the stresses of the coming week. 


如果你知道接下来一周会十分忙碌,那么“周末忧郁症”真的很难避免,但是你至少可以做到不要浪费整天的时间来预测接下来一周的压力。


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