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  • Are you constantly finding yourself behind at work or school?

    你發現自己在工作上或是學校中常常進度落後嗎?

  • Do you arrive at the end of day and realize you've accomplished nothing on your to-do list?

    在一天的結尾時,你才發現代辦清單上的事情一項都還沒完成嗎?

  • Well, odds are you are not very good at time management, and that is not doing your psychological health any favors.

    這可能表示你對時間管理不太在行,且對你的心理健康也沒有好處。

  • In fact, a study published in work and stress found that workers who didn't productively manage their time felt less in control of their lives.

    事實上,一份有關於工作和壓力的研究報告表示,無法有效管理時間的工作者會覺得比較難掌控自己的人生。

  • Here's the good news: you can get better.

    這裡有好消息:你可以變得更好。

  • Paying attention to how you spend your time will help you manage it more effectively.

    多關注自己是如何花時間,可以幫助你更有效地管理時間。

  • We're gonna help you learn how to do just that.

    我們會幫助你學習如何做到。

  • Today on Wellcast, we're gonna get you in control of your day with our RAC methods.

    今天在 WellCast ,我們會讓你了解如何用「R (record) A (analyze) C (change)」的方法,管理自己的一天。

  • Recording, analyzing and changing, three easy steps to great time management.

    記錄、分析、改變,三個簡單的步驟讓你有更有效地時間管理。

  • Pause! And print a copy of our handy WellCast's day planner!

    暫停一下!先印下 WellCast 方便的日計劃表吧!

  • Finished printing? Let's dive in!

    印出來了嗎?讓我們來深入了解吧!

  • Step one: recording.

    第一步:記錄。

  • When you wake up tomorrow, note the time in your day planner.

    當你明早起床時,在你的計劃表中記下時間。

  • As the day progresses, write down everything that you do.

    隨著時間的進展,寫下你做的每件事。

  • Yes, we mean "everything."

    是的,「每件事」都要寫下來。

  • The ten minutes you spend getting dressed, a half day of productive work, the hours you spend between social networking sites, we mean it all.

    你花在穿衣服上的十分鐘、半天的有效率的工作、在社群網站花費的時間等等的所有事情,全部都要記下來。

  • Keep this up from the time you wake up until you go to sleep.

    保持記錄,從起床到晚上睡覺的時間都要記。

  • Step two: analyzing.

    第二部:分析。

  • At the end of the day, go through this schedule and highlight any chunks of time that you don't feel were used productively.

    在一天的最後,將這計劃表從頭到尾看過一遍,並且註記你覺得任何沒有有效運用的時間。

  • Pick up your five biggest time wasters in your day.

    挑選出你一天中五個最浪費時間的事物。

  • Be honest with yourself.

    要對自己誠實。

  • You spent a half an hour by the coffee machine talking to your coworker, you spent an hour on Facebook, and you stared into space for 20 minutes.

    你花了半個多小時在咖啡機旁跟同事聊天、花了一個小時滑臉書、發呆凝視遠方二十分鐘。

  • Come on, you get the picture.

    行了,不用再說了,你都明白。

  • Especially focus on the time wasters at work.

    尤其是要注意在工作上浪費的時間。

  • Why?

    為什麼呢?

  • A study published by the British medical journal says that workplace stress is minimized by effective time management.

    英國醫學雜誌發表的一項研究表明,有效的時間管理可以將工作場合的壓力降到最低。

  • It also says that workplace stress bleeds over into home life and undermines relax life at home.

    它也指出工作場合的壓力會滲入家庭生活,並破壞家中放鬆的生活。

  • Here's the ugly part: add up all the time you wasted.

    再來是一個難看的部分了:將你浪費的時間加起來。

  • How much productive time did you blow on activities that got you no results?

    你花了多少時間在沒有結果的活動上呢?

  • Step three: changing.

    第三部:改變。

  • Now it's time to come up with a way to get that time back.

    現在是時候想個辦法找回你的時間了。

  • Your three ways to change your time wasting habits and become a better time manager.

    有三個方法可以改變你浪費時間的習慣,並變成更好的時間管理者。

  • Prioritize.

    劃分優先順序。

  • To-do lists are a really effective way to manage your time and your priorities.

    代辦清單是管理時間和事情先後順序非常有效率的方式。

  • Limit the number of tasks you have on this list to five, and assign rankings to them in order of importance.

    將代辦清單上的待辦事項限制在五項以內,並依照重要程度排名。

  • Declutter.

    消滅混亂。

  • Not only is decluttering great for your health, but you won't waste time digging around piles of stuff to find that one piece of paper that you really need.

    消滅混亂不僅對健康有幫助,你也不會花時間在一堆東西中,埋頭苦尋一張你真正需要的紙。

  • Check out our WellCast on clutter for some helpful tips on lightening your load.

    去看看 WellCast 上一些有關處理混亂的有用技巧,可以減輕你的負擔。

  • Schedule.

    安排行程。

  • Hey, we all try to kill two birds with one stone.

    我們都試著想要一石二鳥,同時做不只一件事。

  • But odds are multitasking were actually just stress you out and delay you even more.

    但實際上,多重任務可能造成更多壓力,甚至是延誤行程。

  • Instead, set aside blocks of time for individual activities.

    取代的是,你應該為每個活動個別撥出一些時間。

  • For each activity, set start and stop points.

    為每個活動設置起始點和結束點。

  • This way your day is cleanly segmented then stick to this schedule.

    用這個方法,你的一天就被清楚地劃分了,接著遵守此計劃表。

  • Try going one week using these tips to reduce your wasted time.

    試著用一個禮拜的時間,使用這些方法來減少浪費時間。

  • At the end of the week, go figure out where you've improved your time management skills and how much time you've saved.

    一個禮拜結束後,想想你的時間管理技巧是否有進步,以及你省下了多少時間。

  • Let's recap!

    讓我們來回顧一下!

  • Today you learned how to manage your time better by using our WellCast RAC method.

    今天你學到了如何透過 WellCast 的 RAC 方法來更有效的管理時間。

  • You recorded, analyzed and hopefully change how you use your time.

    你記錄、分析,希望能改變使用時間的方式。

  • You did this by learning how to prioritize your most important tasks.

    藉由學習如何優先排序最重要的任務。

  • Declutter your workplace to save your time.

    做好工作場所的環境整潔以節省時間。

  • And you learn how to build yourself an effective schedule to block out your day.

    而且,你學到如何建立自己有效的行程來擬定你的一天。

  • Hey, how do RAC work for you?

    嘿,RAC 對你有幫助嗎?

  • We want to hear how much time you were wasting and how much you saving now.

    我們希望可以知道你之前浪費了多少時間,以及你現在省下了多少時間。

  • Twitter at watchWellCast, email us at watchWellCast@gmail.com, or leave a comment down below.

    推特 watchwellcast,email 我們 [email protected],或在下方留言。

  • We'll see you next time!

    我們下次見囉!

Are you constantly finding yourself behind at work or school?

你發現自己在工作上或是學校中常常進度落後嗎?

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B1 中級 中文 美國腔 時間 管理 有效 浪費 清單 工作

每天被時間追著跑嗎?快來看時間管理三大步驟!(How to Manage Your Time Better)

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    Gisele Sung 發佈於 2020 年 10 月 25 日
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