Name: 3招提升工作與生活平衡！| TED《The Way We Work》系列 (3 rules for better work-life balance | The Way We Work, a TED series)
Uploaded: 2026-02-21T08:57:30.000Z
Duration: 5 min 7 s

反身代名詞

For so many of us, myself included, our days feel filled with a million small interruptions.

對我們很多人來說，包括我自己，每天都充滿了無數的小打擾。

程度副詞

即使是我們的休假日也是如此。

Maybe you've taken a call at the beach, texted your boss from the grocery store, or emailed a colleague while on a picnic with your family.

也許你在海邊接了電話，在雜貨店傳訊息給老闆，或是在跟家人野餐時寫信給同事。

We've convinced ourselves that these behaviors are no big deal.

我們說服自己這些行為沒什麼大不了。

But there's a real cost to these interruptions, and

但這些中斷是有真實代價的，而且

there are smart strategies we can all take to better protect our time.

我們都可以採取聰明的策略來更好地保護我們的時間。

These moments seem so small at the time, and

這些時刻當下看起來很小，而且

yet research suggests they add up to a tremendous loss.

研究顯示它們加起來卻是巨大的損失。

The constant creep of work into our personal lives can increase our stress and undermine our happiness.

工作不斷侵蝕我們的個人生活，會增加我們的壓力，並損害我們的幸福感。

In one study, researchers recruited parents who were visiting a science museum with their kids.

在一項研究中，研究人員招募了帶著孩子去科學博物館參觀的家長。

Some parents were told to check their phone as much as possible.

有些家長被告知盡可能多地查看手機。

Others were told to check their phone as little as possible.

其他家長則被告知盡可能少地查看手機。

After the visit, parents who used their phones reported that the experience was significantly less meaningful.

參觀結束後，那些使用手機的家長表示，這次體驗的意義大打折扣。

In another study, tourists who were asked to have their phones out while visiting an iconic church remembered fewer details a week later.

在另一項研究中，被要求在參觀標誌性教堂時拿出手機的遊客，一週後記得的細節更少了。

And in my research, employees who were paid for their performance spent increasingly less time interacting with friends and family and more and more time interacting with colleagues and clients.

而在我自己的研究中，那些因績效而獲得報酬的員工，花在與朋友和家人互動上的時間越來越少，花在與同事和客戶互動上的時間卻越來越多。

These constant interruptions come at a cost to organizations, too.

這些不斷的打斷，對組織來說也是有代價的。

Companies lose 32 days of productivity each year to employee depression, which is often caused by the stress and burnout of our always on culture.

由於員工憂鬱症，公司每年損失 32 天的生產力，而憂鬱症通常是由我們「隨時在線」文化帶來的壓力和倦怠所引起。

Despite knowing better, I too have found myself focusing on urgent work distractions over important life moments.

雖然我心裡明白，但我自己也發現，我會把時間花在緊急的工作幹擾上，而不是重要的人生時刻。

Most recently, I found myself texting a client while in the middle of my first child's first ultrasound.

最近一次，在我孩子第一次超音波檢查時，我竟然還在傳訊息給客戶。

客戶開心了，準媽媽我卻感到內疚。

When you add up all of these moments, the sum total is a life shortchanged on meaning, joy, connection, and

把這些時刻加總起來，我們的人生就這樣被縮短了意義、喜悅、連結，

even memory as we remake our models of work in the wake of the pandemic.

甚至記憶，因為我們在疫情之後，重新塑造了工作模式。

Now is our opportunity to create a new culture that respects time.

現在是我們創造一個尊重時間的新文化的機會。

And the way to make this really big change is through small steps that we can take right now.

而要做出這個重大的改變，就是從我們現在就能做的小步驟開始。

The first step that we need to take is to reframe, rest.

我們需要採取的第一個步驟，就是重新定義「休息」。

Reflect for a moment about what you think about when you hear the word rest.

請稍微想想，當你聽到「休息」這個詞時，你會想到什麼？

But in my mind, I immediately worry about not being productive enough or letting down my colleagues.

但對我來說，我馬上就會擔心自己不夠有效率，或是讓同事們失望。

When we do have time off, we need to find ways in which we can enjoy the present moment and savor the leisure time that we have available, as opposed to seeing it as an unproductive barrier to our work.

當我們真的有放假時間時，我們需要找到方法來享受當下，好好品味我們擁有的休閒時光，而不是將它視為工作上毫無產值的阻礙。

One specific strategy we can take is to treat our upcoming weekend like a vacation.

我們可以採取的一個具體策略是，把即將到來的週末當成一趟假期。

On Friday afternoon, jot down how you would act and behave as if you were on a holiday.

週五下午，把你在度假時會如何行動和表現寫下來。

Maybe you and your partner will buy a bottle of wine and watch online clips of the Eiffel Tower.

也許你會和你的伴侶買瓶紅酒，一起線上觀看艾菲爾鐵塔的影片。

Maybe you'll visit a local cafe and listen to some live music.

也許你會去一家當地咖啡廳，聽聽現場音樂。

Or maybe you'll go for a long walk in the middle of the day with no phone and no agenda.

又或者，你可以在白天時悠閒地散步，不帶手機，也沒有任何行程安排。

The plan doesn't have to be expensive or extravagant.

這個計畫不一定要花很多錢或很奢侈。

Another strategy you can take is to create clear boundaries for your time off.

另一個你可以採取的策略是，為你的休假時間設定明確的界線。

Instead of saying I'm out of the office, feel free to slack me whenever, say I'll be offline.

與其說「我不在辦公室」，不如說「我會離線」。

Call me only if it's urgent to uphold these personal goals.

如果有緊急事務需要處理，隨時可以打電話給我，以達成這些個人目標。

Do it publicly, collect data and hold each other accountable.

公開設定目標，收集數據並互相督促。

These goals could sound like I will not check email between 6 and 8pm I will have dinner with my family four nights a week or I will go for a jog midday.

這些目標聽起來可能是：我晚上六點到八點之間不會收信，我一週會有四個晚上跟家人共進晚餐，或者我會在中途去慢跑。

Check in on your team's progress and see how everyone's doing.

關心一下你們團隊的進度，看看大家做得怎麼樣。

If you or your teammates are unsuccessful, work together to help accomplish personal goals.

如果你或你的隊友不成功，就一起努力幫助達成個人目標。

Lastly, you can negotiate for more time to prevent work from creeping into your personal life.

最後，你可以協商爭取更多時間，來防止工作侵入你的個人生活。

In business school, I teach students to negotiate for salary but realize I spoke almost nothing about negotiating for more time.

在商學院，我教學生協商薪資，但意識到我幾乎沒講過如何協商爭取更多時間。

You can ask for more time on adjustable deadlines at work.

你可以在工作上針對可調整的截止日期爭取更多時間。

If your client asks for a deliverable Monday morning, ask for an extension until Tuesday afternoon so you don't find yourself working on your well deserved weekend.

如果你的客戶要求週一早上交付，就要求延到週二下午，這樣你就不會在難得的週末還在工作。

And don't worry too much about reputation.

Quality truly is the metric that matters most.

In my data, employees who proactively asked for more time reported lower levels of stress and burnout and were seen as more committed and professional by their colleagues.

在我收集的數據中，主動爭取更多時間的員工，壓力與倦怠感都較低，而且同事們認為他們更敬業、更專業。

These are small but powerful changes to not only reframe rest, but but to reclaim it.

這些都是微小但影響深遠的改變，不僅能重新定義休息，更能將休息重新奪回。

Once you discover the profound impact that these changes can have, you'll feel empowered to demand that others respect and accommodate your approach to time.

一旦你發現這些改變能帶來多大的影響，你就會更有信心要求別人尊重並配合你對時間的運用方式。

Maybe they'll even feel inspired to piece together the fractured moments of their lives too.

也許他們也會受到啟發，拼湊起他們生活中零散的時光。