Name: 【生涯規劃】受夠被工作壓到喘不過起來？六招簡單平衡生涯與職涯！ (6 tips to improve your work-life balance | BBC Ideas)
Uploaded: 2019-02-21T21:01:10.000Z
Duration: 3 min 39 s

情態助動詞 A2

I work at Twitter but in my spare time, I've been studying work culture and how we can be happier at work.

我在 Twitter 工作，但我都利用閒暇時間來研究職場文化還有快樂工作的訣竅。

現在進行式

Work has become this sort of colossal game of Jenga where we're trying to add things on top or still keep everything standing up and stable.

因為人們都會努力試圖經營或維持自己事業的穩定發展，工作已經逐漸變成一種像巨型疊疊樂那樣的存在了。

I've put together some thoughts on ways that we can make our lives a lot less stressful.

不過我有想到一些可以紓解壓力、提升生活品質的方法。

Half of all people who check their emails outside of work hours show signs of high levels of stress.

半數會在非工作時段查看自己電子信箱的人都有壓力太大的跡象。

The very easiest thing you can do to reduce your stress levels from work is take the number off your email app; that single act is the simplest thing we can do to reduce our stress levels.

減輕工作壓力最簡單的方法就是把未讀信件數量的標示從電子信箱 app上面關掉；單單這樣一個動作就能輕鬆減少我們的壓力。

The second best change that anyone can make is to take a lunch break.

還有一個大家都能做的轉變就是好好地午休。

The habit of eating 'al desco' has become so common now it's contributing to an increase in our stress levels and I understand when you're sitting at your desk you're thinking you've got a hundred emails left walking away and taking a break can feel really counter-intuitive but scientists have found the best way to ensure that you feel energized is to take that pause.

由於在辦公桌上吃午餐的情形已經太常見了，這樣的現象也是導致壓力上升的因素。雖然說在公事忙得不可開交的時候離開座位去午休有點違背良心，但科學家也已經證實了「休息是為了走更遠的路。」這句話的真實性。

You might want to try a monk mode morning.

早上開啟「和尚模式」也蠻值得一試的。

More and more of us are finding it get hard to get things done because of all the interruptions.

越來越多人發現事情及工作越來越難完成，因為有太多的影響了。

A guy called Cal Newport who's a professor at Georgetown University in Washington, he wrote a book called Deep Work and one of the ideas he gave was that we should think about having a monk mode morning.

一位在華盛頓州喬治城大學的 Cal Newport 教授寫了一本書叫 Deep Work，其中就有提到人們應該要有「和尚模式」這樣的概念。

Well monk mode is where we go somewhere that is silent, there's no interruptions, we maybe get a block of ninety minutes work done, maybe twice a week, then we go to the office as normal, added advantages we've missed the commute, and got our emails and our meetings done.

「和尚模式」是指大概一星期兩次去安靜無外界干擾的地方辦公約 90 分鐘，然後再像平常那樣進辦公室工作，這樣做的附加價值是不用通勤，但還是能回覆電郵、開會、處理完公事。

Some interesting research from the Massachusetts Institute of Technology shows that one of the best ways to increase workplace creativity is to increase the amount of chat and actually that can be chat about last night's TV, that can be chat about what's happening in sports games because normally those conversations then lead to work discussions.

麻省理工有些有趣的研究顯示出多聊天是增進職場創意的一大妙方，聊天時可以討論前天電視播了什麼，也可以談談體育賽事的戰況，因為通常這些聊天內容之後都會慢慢連結到公事討論上面。

It's a strange thing that by encouraging people to have more chats we're actually going to be achieving more at work.

鼓勵人們多聊天能夠增進工作效率還蠻奇怪的。

But the research seems to suggest that the most creative offices are the ones that chat the most.

但研究確實顯示出最有創意的公司都是最常聊天的那些。

Ben Waber, one of the researchers, said that one of the best ways to increase creativity in your office is to move the location of the coffee machine.

其中一位研究者 Ben Waber 說移動咖啡機在辦公室的位置也是增進創意的妙方之一。

By having the coffee machine, the kettle, the water cooler, in a different place you'll actually lead to more people having discussions, conversations.

擺放咖啡機、水壺、飲水機到不同位置可以讓更多人有討論、講話的機會。

Scientists have found that one of the biggest barriers to being creative in our jobs is stress, and all of us with our phones feel more stressed than ever before.

科學家發現說壓力是阻礙創意的一大原因，而且手機的盛行也讓人們比以前都更有壓力。

You need to give yourself permission to have a digital Sabbath, to take time away from your work at the weekend, for a bit of refreshment, a bit of renewal.

你應該讓自己有個「資訊安息日」，在假日好好休息，才能充電、重新整理自己。

Discourage your boss from emailing at the weekend because it leads to people feeling anxious when they come back to work on Monday.

勸老闆不要假日寄電子郵件，因為那會讓人們在星期一回去工作的時候很焦慮。

I think in the current world we often celebrate overwork and people working long hours.

我覺得現在大家常讚頌超時工作還有長時工作。

The magazine profiles we read, the TV profiles we see are about people who work these enormous long working weeks.

不管是雜誌上或電視上，我們都很常看到關於超時工作的訊息。

And in fact all of the evidence is starting to point to the fact that maybe that's not the best idea.

事實上，很多證據已經開始指出超時工作還有長時工作都不好。

Maybe 40 hours of work a week is the right amount.

Use our breaks and our evenings as times to re-energize ourselves so when we come back to our desks we're full of life.

善用假期還有傍晚時間來自我充電，如此一來當我們回到辦公桌的時候才會精神飽滿。

Doing 40 hours of work is probably enough.

一週工作 40 小時大概就足夠了。