In this video, I'm going to go through some evidence-based, tried and tested, self-care micro-habits that you can do in less than five minutes.

在這段視頻中，我將介紹一些基於證據、經過測試的自我保健微習慣，你可以在五分鐘內做到。

These are things that have completely transformed my life and helped me to feel like a better version of myself and I hope it might be able to help you do the same too.

這些東西徹底改變了我的生活，讓我感覺自己是更好的自己，我希望它也能幫助你做到這一點。

If you're new here, my name's Izzy, I'm a Cambridge graduate and a doctor working in London.

如果你是新來的，我叫伊茲，畢業於劍橋大學，是一名在倫敦工作的醫生。

Without further ado, let's dive in.

話不多說，讓我們開始吧。

The words wellness and self-care have been highly commoditised and dominated by the capitalist world that we currently live in.

健康和自我保健這兩個詞已經被高度商品化，並被我們當前所處的資本主義世界所主導。

We're told that we need to buy this or buy that or pay for this expensive thing to be taking care of ourselves.

我們被告知，要照顧好自己，就得買這個、買那個，或者花錢買這個昂貴的東西。

We need to do a manicure and a massage.

我們需要修指甲和按摩。

But actually, true self-care is a way of being, not a way of buying.

但實際上，真正的自我保健是一種存在方式，而不是一種購買方式。

Holistic self-care encompasses physical, mental, emotional and spiritual practices which we engage in to keep ourselves healthy and balanced across all aspects of life.

全方位的自我保健包括身體、心理、情感和精神方面的實踐，通過這些實踐，我們可以在生活的各個方面保持健康和平衡。

The cost of neglecting balance and self-care is ultimately burnout, which none of us want and it's this sense of disconnection from both ourselves and others and our purpose.

忽視平衡和自我保健的代價最終是倦怠，這是我們每個人都不希望看到的，也是這種與自己、他人和目標脫節的感覺。

So if you're a bit like me and you want to be productive, get a lot of things that matter done but you also want to do it with balance in your life, then this video was made for you.

是以，如果你和我有點像，既想提高工作效率，完成許多重要的事情，又想平衡生活，那麼這段視頻就是為你製作的。

I've also made a totally free 5 day email guide to accompany this video which will help take you through some more tips and tricks to integrate soft productivity and personal development in your life so feel free to check that out down below.

我還製作了一個完全免費的 5 天電子郵件指南來配合這個視頻，它將幫助你掌握更多技巧和竅門，將軟生產力和個人發展融入你的生活中，請隨時查看下面的內容。

And I'm finally posting more on Instagram and actually getting engaged with that so feel free to follow me over there for even more.

我終於可以在 Instagram 上發佈更多資訊了，而且我也開始參與其中，所以請隨時關注我的 Instagram，獲取更多資訊。

The first habit I'd like to talk about is bringing in somatic pauses throughout our day.

我想談的第一個習慣是在我們的一天中引入體感停頓。

Somatic pause means basically taking stock and checking in on how you're doing internally.

軀體暫停基本上是指盤點和檢查自己的內部情況。

This might be that you notice some tightness or discomfort in some parts of your body or maybe even you're noticing ease and relaxation.

這可能是你注意到身體某些部位有些緊繃或不適，也可能是你感覺到輕鬆和放鬆。

This can literally take less than 30 seconds to do.

這隻需要不到 30 秒的時間。

All you need to do is take a moment, take stock internally, maybe take a deep breath, maybe do a little bit of stretching and then get back to whatever you were doing.

你需要做的就是花點時間，從內心進行評估，也許深呼吸一下，也許做一下伸展運動，然後再繼續你的工作。

This practice does two really helpful things.

這種做法有兩個非常有用的地方。

Firstly, it gives us a window to check in on how we're doing and maybe we have some physical or mental or psychological or spiritual needs that are currently not being met.

首先，它為我們提供了一個窗口，讓我們瞭解自己的情況，也許我們有一些生理、心理或精神上的需求目前沒有得到滿足。

By checking in on this, we give ourselves the opportunity to actually notice them and then maybe address them or meet them slightly more.

通過檢查這一點，我們就有機會真正注意到它們，然後也許就能解決它們或更多地滿足它們。

This can help us to manage the stress and anxiety that we might have on the day to day.

這可以幫助我們控制日常可能產生的壓力和焦慮。

So for example, let's say I was about to have a consultation with a patient that was particularly challenging or known to be a little bit difficult.

舉個例子，假如我將要為一位特別具有挑戰性或已知有點難纏的病人進行會診。

Beforehand, I might do a somatic pause and check in and notice that I'm holding a lot of tension in my shoulders and I'm breathing really high up in my chest and my belly is tense as well and I'm breathing quickly and shallowly.

在此之前，我可能會做一個軀體停頓，然後檢查一下，發現自己的肩膀非常緊張，胸腔呼吸非常高，腹部也很緊張，呼吸又快又淺。

So then by checking in, I can notice, okay, my body is actually reflecting my state of mind, which is slightly tense and stressed.

是以，通過檢查，我可以注意到，好吧，我的身體實際上反映了我的精神狀態，即略顯緊張和壓力。

So by working on releasing that tension in my body, that helps my mind to also release that tension as well.

是以，通過努力釋放身體中的緊張情緒，可以幫助我的大腦也釋放這種緊張情緒。

This can help to reduce the cortisol levels in our body and just foster this sense of really taking care of ourselves deeply.

這有助於降低我們體內的皮質醇水準，培養這種真正深入照顧自己的意識。

The second thing that somatic pauses are really helpful for is developing our interoception, our ability to understand what's going on internally as well as externally.

軀體停頓的第二個真正幫助是發展我們的內感知能力，即我們理解內部和外部發生了什麼的能力。

Often in today's world, we're so busy rushing about doing things very externally that we sometimes can neglect our internal experience.

在當今世界，我們常常忙於匆匆忙忙地做一些外在的事情，有時會忽略了內在的體驗。

By strengthening this mental muscle of checking in with yourself, you become much more able to understand what your body and your mind are telling you in terms of its needs and how you're doing and that self-understanding can help us to move through the world with a bit more self-compassion and additionally, this mental muscle of interoception can help us with our emotional regulation because the body and mind really affect each other.

通過加強 "自我檢查 "這塊心理肌肉，你就能更好地理解你的身體和心靈在告訴你它的需求和你的表現，這種自我理解可以幫助我們以更多的自我同情在這個世界上行走，此外，"自我檢查 "這塊心理肌肉還能幫助我們調節情緒，因為身體和心靈確實會相互影響。

When I'm feeling angry, let's say, my body does this and this is what I feel in my body.

比方說，當我感到憤怒時，我的身體會這樣做，這就是我的身體感受。

Maybe my face goes hot, I feel this beating sense in my chest, there's a lump in my throat and so by noticing that about ourselves and having that self-knowledge, we might recognise, oh, I'm actually quite angry right now by focusing on the body and letting go of those sensations but also on the mind as well.

也許我的臉會發熱，我的胸口會有跳動感，我的喉嚨會有腫塊，是以，通過注意到我們自己的這些情況並有這種自知之明，我們可能會意識到，哦，我現在其實很生氣，通過關注身體，讓這些感覺消失，同時也關注心靈。

The next habit is taking micro-nature breaks.

下一個習慣是微自然休息。

This is based in the concept of biophilia.

這是基於 "生物戀 "的概念。

The biophilia hypothesis suggests that humans possess an innate tendency to seek connection with nature and other forms of life.

嗜生物假說認為，人類與生俱來就有一種尋求與自然和其他生命形式建立聯繫的傾向。

This was introduced by Edward Wilson in his popular book, Biophilia in 1984.

愛德華-威爾遜（Edward Wilson）在 1984 年出版的暢銷書《Biophilia》中介紹了這一概念。

If we allow ourselves to have this connection with nature, there are studies that show that even brief walks in nature can significantly lift our mood and increase our overall happiness, which is pretty amazing for something as simple as just spending a little bit of time in nature.

如果我們允許自己與大自然有這種聯繫，有研究表明，即使是在大自然中短暫散步，也能大大提升我們的情緒，增加我們的整體幸福感。

Beyond just feeling good, this actually has an impact on our productivity and our focus and concentration because there are actually studies that have shown that exposure to nature actually has physiological and psychological benefits.

除了感覺良好之外，這實際上對我們的工作效率、注意力和集中力都有影響，因為有研究表明，接觸大自然實際上對生理和心理都有好處。

For example, one study found that people who spend more time in green spaces have reduced levels of cortisol, along with a bunch of other studies that show that interacting with nature can improve our attention, our memory, our cognitive flexibility.

例如，一項研究發現，在綠地中呆得時間越長的人，皮質醇水準越低，還有其他一些研究表明，與大自然互動可以提高我們的注意力、記憶力和認知靈活性。

A series of studies by Kaplan and Kaplan on attention restoration theory supports this, showing that natural settings can help to restore that focus and concentration after mental fatigue.

卡普蘭（Kaplan）和卡普蘭（Kaplan）關於注意力恢復理論的一系列研究支持了這一觀點，研究表明，自然環境有助於恢復精神疲勞後的注意力和集中力。

An example of using the somatic pause and also this micro-nature exposure is right before filming this video, I did a somatic pause body scan.

在拍攝這段視頻之前，我做了一次體感暫停身體掃描，這就是使用體感暫停和微觀自然暴露的一個例子。

I noticed that I was feeling kind of tense because I'd spent all day inside and I had been planning out some points for this video that I wanted to talk about and so I took a spontaneous short walk around a nearby park.

我發現自己感覺有點緊張，因為我一整天都呆在屋裡，而且我一直在計劃這個視頻要講的一些要點，所以我自發地在附近的一個公園裡走了一小段路。

Immediately, I felt my body and mind soften and gain a sense of perspective and my mood just improved.

隨即，我感覺自己的身體和心靈都變得柔軟了，視野開闊了，心情也隨之好轉。

So even just going for a five minute walk can completely change your mindset.

是以，哪怕只是散步五分鐘，也能徹底改變你的心態。

Even just stepping out into your garden or taking a moment to take care of the plants in your room, so I have a bunch of plants in my room, which also create this sense of connection with nature and life.

我在房間裡種了很多植物，這些植物也能讓我產生一種與自然和生命相聯繫的感覺。

The next tip is probably something that you need to hear because it's definitely something that I need to hear, probably every day.

下一個建議可能是你需要聽到的，因為這絕對是我需要聽到的，可能每天都需要。

So if I'm in a period where I'm not super on top of things, I have maybe fallen behind on some of my tasks or I've not been getting to the gym super consistently, I then set myself a very strict schedule where I try to cram in all the things that I've not been doing to try to catch up.

是以，如果我在一段時間內對事情不是很上心，我可能落下了一些任務，或者我沒有堅持去健身房鍛鍊，我就會給自己制定一個非常嚴格的時間表，儘量把我沒有做的事情都塞進去，努力趕上進度。

But then actually that is a kind of impossible task and I set myself up to fail.

但實際上，這是一種不可能完成的任務，我給自己設下了失敗的陷阱。

When I inevitably fail, then I often end up with feeling really bad about myself.

當我不可避免地失敗時，我常常會對自己感到非常失望。

I will judge myself, I will feel ashamed of myself, I'll feel guilty for not doing all these things and doing right by myself, whatever that means, and essentially inflict all this self-hatred on myself and all this negative self-talk.

我會批判自己，我會為自己感到羞恥，我會為自己沒有做這些事情和做正確的事情而感到內疚，不管這意味著什麼，我基本上會把所有這些自我憎恨和所有這些消極的自我對話強加在自己身上。

I think this often stems from this narrative that is really common and I definitely have this in my head, which is this thought that I only deserve love and compassion if I'm perfect or if I'm doing a good job.

我認為這往往源於一種非常普遍的說法，我的腦子裡肯定也有這種說法，那就是隻有當我完美或我做得很好時，我才值得被愛和同情。

So if I'm doing a bad job or if I'm not perfect or if I've done something wrong, then I will feel like I don't deserve that love and compassion and that's how I operated for the majority of my life until I realised that this was some kind of weird psychological trap that I always put myself in.

是以，如果我做得不好，如果我不完美，或者如果我做錯了什麼，我就會覺得我不配得到愛和同情，這就是我生命中大部分時間的運作方式，直到我意識到這是一種奇怪的心理陷阱，我總是把自己陷入其中。

Unfortunately, messing up and falling short sometimes is part of the whole experience and messing up simply means that we are actually human beings.

不幸的是，有時出錯和失敗是整個經歷的一部分，出錯只是意味著我們實際上是人。

One reframe that I find has really helped with this psychological cycle that I often get into is to remind myself that I should treat myself like somebody that I love because if it was a friend or a family member or even let's say if it was a little dog and it accidentally makes a mistake one day and doesn't make it to the doggy toilet in time, often on dog's faces you can almost see the sense of shame or embarrassment, they seem like, they look like they know they've done something wrong.

我發現對我經常陷入的這種心理循環很有幫助的一個重構框架就是提醒自己，我應該像對待我愛的人一樣對待自己，因為如果是朋友或家人，甚至比方說，如果是一隻小狗，有一天它不小心犯了錯，沒有及時去狗廁所，通常在狗的臉上，你幾乎可以看到羞愧或尷尬的感覺，它們好像，它們看起來知道自己做錯了什麼。

But you won't judge your adorable pet as a wholesale failure or as undeserving of love or compassion or kindness, in fact probably the opposite, you'll kind of feel like, oh, poor thing, let's get this cleared up and continue loving your pet just as you did the whole time.

但你不會把你可愛的寵物判定為全盤失敗，或者認為它們不值得愛、同情或善待，事實上可能恰恰相反，你會覺得，哦，真可憐，讓我們把事情弄清楚，繼續像以前一樣愛你的寵物吧。

So why can't we treat ourselves the same way?

那麼，為什麼我們不能以同樣的方式對待自己呢？

Why do we set ourselves a different standard for deserving love and compassion and kindness?

為什麼我們要為自己設定一個不同的標準，來衡量自己是否值得被愛、被同情、被善待？

Why am I getting emotional even talking about this?

為什麼我說起這件事就激動呢？

And this reminds me a lot of when I first did a meditation cycle called the Metta Bhavna and the Metta Bhavna essentially translates to the cultivation of love and kindness and one key part of doing the Metta Bhavna meditation is generating a sense of love and kindness for yourself.

這讓我想起了我第一次進行名為 Metta Bhavna 的冥想循環時的情景，Metta Bhavna 本質上是指培養愛和善意，而進行 Metta Bhavna 冥想的一個關鍵部分就是讓自己產生一種愛和善意的感覺。

I remember the first time I did this meditation and I got to the stage where I was trying to generate a sense of love and kindness for myself, this was a couple of years ago now, maybe three or four years ago, I suddenly noticed that this blockage was there and I was like, wait, I'd not noticed that there was this thing inside my psychology before where I don't accept love and kindness for myself, I don't generate that for myself and I immediately broke down crying during that meditation because I realised I don't give myself the same compassion and love that I would give to anyone else on earth.

我記得第一次做冥想時，我正試圖為自己創造一種愛和善意的感覺，那是幾年前的事了，也許是三四年前，我突然發現這個障礙就在那裡，我當時想，等等、在那次冥想中，我立刻哭了起來，因為我意識到，我對自己的憐憫和愛並不像我對世界上任何其他人一樣。

So this habit is all about checking in on are we giving ourselves the same kindness and love and compassion that we would give to any other being on this planet.

是以，這個習慣就是要檢查我們是否像對待地球上的其他生命一樣，給予自己同樣的善意、愛和同情。

In this day and age it's so easy to be really self-critical but actually we, just like every other being on the planet, are deserving of kindness and compassion just for existing.

在這個時代，我們很容易自我批評，但實際上，我們和地球上的其他生物一樣，只要存在，就值得被善待和同情。

We don't need to achieve anything or do anything or complete our morning routine perfectly or finish off our to-do list or be hyper-productive to be worthy of self-compassion.

我們不需要取得任何成就，不需要做任何事情，不需要完美地完成早晨的例行公事，不需要完成待辦事項清單，不需要有超高的工作效率，這樣才值得自我同情。

This is an invitation to give yourself that gift as much as you can and let go of black and white, all or nothing thinking in terms of being able to accept self-love and self-compassion.

這是在邀請你儘可能多地給予自己這份禮物，在能夠接受自愛和自我同情方面，放下非黑即白、非全即無的想法。

So now if I feel like I've done something wrong, maybe I've been a bad friend or I've been bad to myself or I've not achieved certain goals, I've started to tell myself instead, I can just choose to take this as a lesson.

所以，現在如果我覺得自己做錯了什麼，也許我是個不稱職的朋友，也許我對自己不好，也許我沒有實現某些目標，我都會開始告訴自己，我可以選擇把這當作一個教訓。

I am trying my best and I am human so I will fail.

我在盡力而為，但我也是人，所以我會失敗。

And I'd just like to leave you with a quote that I've been coming back to again and again around this.

在此，我想引用一句話作為結束語，這句話讓我反覆回味。

Our greatest glory consists not in never falling but in rising every time we fall.

我們最大的榮耀不在於永不跌倒，而在於每次跌倒都能站起來。

So pick yourself up every time with compassion and kindness and encouragement for yourself because you are trying your best and that's all that was ever needed of you.

所以，每次都要用同情、善意和鼓勵自己的態度讓自己振作起來，因為你已經盡了最大的努力，這就是你所需要的一切。

The next tip is the two-minute tidy and this exactly is what it says on the tin, taking two minutes to tidy up your immediate surroundings and this can completely transform how we're feeling in our physical space.

下一個小竅門是 "兩分鐘整理"，就像它在包裝盒上寫的那樣，花兩分鐘整理一下你周圍的環境，這可以完全改變我們在物理空間中的感覺。

Because physical clutter is not just physical clutter, it actually promotes mental clutter as well.

因為物質上的雜亂不僅僅是物質上的雜亂，實際上也會助長精神上的雜亂。

When our physical environment is cluttered and messy and visually chaotic, this actually adds more stimulation into our brain, resulting in us feeling less focused, less goal-directed and having reduced mental clarity.

當我們所處的物理環境雜亂無章，視覺混亂時，這實際上會給我們的大腦增加更多的刺激，導致我們感覺注意力不集中，目標不明確，頭腦不清晰。

So each day, spend just two minutes tidying up your immediate workspace or living area and if you do this in your break times between work sessions, your space will noticeably become much more enjoyable.

是以，每天只需花兩分鐘整理一下你的工作區或生活區，如果你在工作間隙也這樣做，你的空間會明顯變得更加舒適。

So try to only keep things around that really spark joy.

是以，儘量只保留真正能激發快樂的東西。

The next habit is cultivating gratitude on a daily basis.

下一個習慣是每天培養感恩之心。

Gratitude is not just about saying thank you, it's actually a profound internal tool that we can use to develop a more positive relationship with our external world and internal world.

感恩不僅僅是說謝謝，它實際上是一種深刻的內在工具，我們可以用它來發展與外部世界和內部世界更積極的關係。

There's actually a lot of evidence that shows that a gratitude practice can boost our mood, help us be more psychologically resilient and overall improve our mental fitness.

實際上，有很多證據表明，感恩練習可以提升我們的情緒，幫助我們提高心理承受力，並全面改善我們的心理素質。

It can even improve your physical health.

它甚至可以改善你的身體健康。

There are some studies which are honestly a bit mind-blowing where they show that a gratitude practice can result in reporting fewer physical symptoms such as pain or other physical issues, which might also be linked to if we do have a gratitude practice, we're more likely to do things to take care of ourselves and we're connecting more to a sense of enjoyment in life and health care.

老實說，有些研究讓人大開眼界，研究表明，感恩練習可以減少身體症狀，如疼痛或其他身體問題，這也可能與如果我們確實有感恩練習，我們就更有可能去做照顧自己的事情，我們就更有可能在生活和保健中找到樂趣。

The ways that I'd recommend doing this is either doing a gratitude journal where every single day you write down at least one, maybe three things that you're grateful for and really connect with that feeling of gratitude.

我建議這樣做的方法是寫一本感恩日記，每天至少寫下一件，也許是三件你感激的事情，並真正與這種感激之情聯繫起來。

Or if you're feeling like going above and beyond, you could even use gratitude messaging where you send a nice text message or a cute thank you card to someone in your life to express gratitude to them.

或者，如果你想超越自我，你甚至可以使用感恩資訊，給生活中的某個人發送一條漂亮的簡訊或一張可愛的感謝卡，以表達對他們的感激之情。

And actually both the person who's receiving your note and you yourself will feel better psychologically for this happening.

實際上，無論是收到你紙條的人還是你自己，都會是以而在心理上感覺更好。

So if you just take out a couple of minutes of your day to either write down a couple of things you're grateful for in your journal or just send a cute little message to someone saying thank you for something you appreciated about them, then this will help to integrate a gratitude practice into your daily life.

是以，如果你每天能抽出幾分鐘時間，在日記中寫下幾件你感激的事情，或者只是給某人發一條可愛的小資訊，感謝他做了一件讓你感激的事情，那麼這將有助於把感恩練習融入你的日常生活。

So before wrapping up the video, just take literally five seconds to decide on two action points you're going to take away from this and implement in your own life right now to actually make sure that you're putting this into practice, not just watching videos for entertainment, but actually watching videos on YouTube to actualize real positive change in your life.

是以，在結束視頻之前，請用五秒鐘的時間確定兩個行動要點，並將其落實到你現在的生活中，以確保你將其付諸實踐，而不僅僅是為了娛樂而觀看視頻，而是真正通過觀看 YouTube 上的視頻來實現生活中真正的積極變化。

So just write down two things that you want to do, whether that's downloading the free resources below or any of these habits, and either let me know down below in the comments or send me an email to let me know which things you're going to try out.

所以，只要寫下你想做的兩件事，無論是下載下面的免費資源，還是這些習慣中的任何一個，然後在下面的評論中告訴我，或者給我發一封電子郵件，讓我知道你要嘗試哪些事情。

If you enjoyed this video, I think you might like this video over here where I talk about some evidence-based tips to improve your sleep.

如果您喜歡這段視頻，我想您可能會喜歡這段視頻，在這裡我將介紹一些改善睡眠的循證技巧。

Sleep is literally the foundation of everything else we do.

睡眠是我們一切工作的基礎。

It's one of the key pillars of our health and well-being.

它是我們健康和幸福的重要支柱之一。

So I will go through a couple of tips for you to optimize your sleep to make the most of those, hopefully, eight hours in bed each night.

是以，我將向大家介紹幾個優化睡眠的小竅門，希望大家能充分利用每晚的八小時睡眠時間。

Thank you so much for watching.

感謝您的收看。

As always, take care of yourselves and I will see you in the next video.

請一如既往地保重身體，我們下期視頻再見。

Bye!

再見！