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！