将率领大家一道翻译《Beyond,译文 | 好好越读 (五分二0)

710官方网站,Coda

有不利帮衬的确实休息指南

Think of fitness as fun. Turns out, our attitude toward exercise can
affect how much we eat afterward. Participants of a Cornell University
study who went on a 2K walk called “scenic” ate significantly fewer
calories afterward compared to those told the walk was “exercise.” If
you hit the gym at lunch or after work, try thinking of it as an
enjoyable break instead of another task to get through. Add music or
watch an engaging TV show while on the treadmill—anything to make your
workout more fun.

不是其余一种休息形式都得以奏效,那话像是编造的平等。

When deadlines are looming, the phone keeps ringing, and your inbox is
overflowing, the idea of taking a break seems faintly ludicrous. The
only option, you tell yourself, is just to plough on. Understandable,
but shortsighted – you’ll end up paying a heavy price in the long
term.

• plough on 坚持不懈

当大家靠近工作上的尾声时限时,手机却还在手上把玩那,收件箱也都满了,休息一下的想法在此刻就像是有点可笑。你唯一可以采取的就是告诉要好,再百折不回坚韧不拔。那就像是是不出所料的,但多少有点目光短浅,而且你还会在长时间进程中提交沉重的代价。

Just as you need to refuel your car and recharge the
batteries(重新给电池充电) in your cell phone, it’s important to give
yourself the chance to(偶尔) recoup your energy levels throughout the
workday. In fact, the more demanding your day, and the less time you
feel like you have to take any breaks, the more crucial it is
that(十分首要的) you make sure you do take regular breaks to prevent
yourself from becoming exhausted.好句子

在干活之间间或回复和谐的生气丰硕首要,那就就好像你要把车加满油,可能给手机充电一样。实际上,这一天你的必要更加多,你就会认为休息的日子越少;确保可以做些有规律的苏醒,来严防你变得半死不活,显得更为关键。

But not just any kind of break will do. Psychologists and business
scholars have recently started studying the most effective ways to relax
during a workday – they call them “micro breaks” – and their latest
findings point to some simple rules of thumb(大拇指规则,经验法则) to
sustain and optimize your energy levels through a grueling nine to
five(朝九晚五). We’ve crunched the data into the following three-step
process to reach peak restfulness.

但不是每一个休息方法都得以奏效的。近来,心思学家和商界学者进行了一项商讨,看看在工作日中哪一种休息方法最佳。最后,他们发了几条可以保证和优化自身活力水平的几乎经验法则。我们从数量中收拾出以下二种最得力的不二法门。


要干净的休息,而不是换1个平移内容。即便这么些活动与工作内容无关,只怕是看资讯、浏览网页依然是狂天猫商城,但还是会损耗精力和毅力,结果休息之后依旧会有和好被榨干的感觉到。
So make sure you do take regular breaks to prevent yourself from
becoming
exhausted。所以日常性地休息,幸免投机没精打采。最管用的休息形式叫做:“micro
breaks”,对应汉语“小憩”,Only genuine relaxation and social break
activities had any
benefit。唯有真正的休养和交际聊天活动才会有帮带你回复活力。

Walk to the plant. Just two minutes of getting up and walking per hour
is all it takes to make up for some of the negative consequences of
sitting all day. In fact, this small amount of movement or activity can
minimize your risk for early death, diabetes and heart disease,
according to a new study published in the Clinical Journal of the
American Society of Nephrology. So instead of sending an email to your
colleague down the hall, walk on over. Doing some stretches works, too.

摘要

做事中,怎么样科学休息?

咱俩天天面对大气的行事,时不时还有老板的非议。怎么着面对这么的下压力,让本身在工作中游刃有余呢?

新近,99u网站上刊登了一篇作品,专门谈怎样苏醒的,而且是依据科学考察得出的结果,大家一并来看望多少个主要的见解,后边附上译文:

刷朋友圈跟办事一样忙碌。

午休玩手机让您早上更累。

一位每天的精力是简单的,应该只做最器重的事。

讨论展现,那多少个工作中间的间歇性休息才能让大家活力满满。

别的一种调整意志力和注意力的活动,都会增多你的疲倦程度。那或多或少与是不是处在工作状态非亲非故。


Ofcourse, when you’re embroiled in a complicated creative project, the
idea ofbreaking off for 30 minutes or an hour can seem unappealing and
impractical andso you end up wading on, meaning your performance is
likely to suffer.Crucially, if you remember and have the self-discipline
to take breaks earlyand often, you won’t be faced with this dilemma
later in the day – you will beless fatigued, and any breaks you take at
this later juncture needn’t be aslong and disruptive.

You have to head to the office each day—you’re into your career, and
there are bills to pay. So why not do a few things to make your work a
healthier and happier experience? These savvy strategies are pretty
easy, and very effective.

Step 3: Get out of the office

大家清楚,那听起来有点像编造的。可是随着我们一块做,因为从没其余其他的复苏格局得以有如此效果。

Try meditation. If you’re prone to headaches from staring at a screen
all day or worrying about impending deadlines, consider meditation to
help mitigate them. Not only can it prevent migraines, it can also make
them less severe when they occur, say scientists at Wake Forest Baptist
Medical Center. You can easily train yourself to do the
Mindfulness-Based Stress Reduction type of meditation that helps
sufferers feel more in control of their migraines and have much faster
relief. A small break for meditation during a stressful workday may
prevent a full-blown, day-wrecking pain in your head.

十全十美休息的不易指南

There’s a work zeitgeist todaythat says you have to be constantly busy
to succeed.Ifyou’ve got time to go for a short walk, you’re obviously
not consumed by driveand ambition, so the mistaken ethos goes. The
psychological reality is thatyour mental and physical reserves are
limited and it is only by taking frequentshort breaks of a truly restful
nature that you will fulfil your truepotential.

Call it exciting. Got a big work presentation coming up? Instead of
trying to calm your nerves (which gives attention to your anxiety and is
tough to do anyway), simply saying, “I’m excited,” beforehand can help
you be more positive and successful, according to research from the
American Psychological Association. You may be tempted to try calming
yourself, but faking enthusiasm seems to work better, since it may be
easier to see anxiety as excitement than trying to quell it. Even if it
feels funny, talking about being excited can really help you feel that
way—and pump your work performance.

结尾

There’s a work zeitgeist today that says you have to be constantly busy
to succeed. If you’ve got time to go for a short walk, you’re obviously
not consumed by drive and ambition, so the mistaken ethos goes. The
psychological reality is that your mental and physical reserves are
limited and it is only by taking frequent short breaks of a truly
restful nature that you will fulfil your true potential.

近来的做事精神告诉大家要不停工作,最后将走向成功。假诺在干活时期可以长时间的四面八方转悠放松一下,很扎眼那不会消磨的您目标和引力(不会让你觉得温馨是在不务正业),所以照旧让那种张冠李戴的社会意识在脑中没有吗。事实从心管理学角度来看,人的小编储备的能力是老大简单的,只有反复地开展真正宁静自然的短时休息,从而可以刺激出您的潜能,那才会让你更成功。

A final thought – you might have the view that you’ll push yourself
relentlessly during the day, squeezing every minute for what it’s worth,
and then completely flake out after dark. This strategy of extremes
might work for a robot, but not a human.

•flake out (因筋疲力尽而)瘫倒或睡着

终极的思考:从前您或者觉得要在一天中让投机的每一秒钟都丰富利用起来,可是最后你将有气无力地在天黑后睡去。那种万分的策略会让您像个机器人一样工作,但大家是人,不是机械。

Psychology research from the University of Konstanz in German and
Portland State University shows that over-exhaustion at the end of the
day makes it even more difficult to recuperate after work hours. In
other words allowing yourself proper breaks during the day will make
your out-of-hours recovery more effective, ultimately boosting your
productivity and creativity in the weeks and months ahead.

来着德意志联邦共和国Konstanz高校和Portland高校的思维研商申明:要是在一天中连着疲劳的工作,之后让您的精神状态苏醒起来会更不方便。也等于说,在今后几周和多少个月尾。最终能帮您升级工作功效和创建力的,是在做事时间以外展开适宜的按兵不动。

计算一下作者的见解

原文地址:A Science-Backed Guide to Taking Truly Restful
Breaks


A final thought –you might have the view that you’ll push
yourselfrelentlessly during the day, squeezing every minute for what
it’s worth, andthen completely flake out after dark. This strategy of
extremes might work fora robot, but not a human.Psychology research from
the University ofKonstanz in German and Portland State University
showsthat over-exhaustion at the end of the daymakes it even more
difficult to recuperate after work hours. In otherwords allowing
yourself proper breaks during the day will make yourout-of-hours
recovery more effective, ultimately boosting your productivity
andcreativity in the weeks and months ahead.

Take a stand. You don’t have to go as extreme as a treadmill desk, but
standing at your desk can lead to greater engagement (and some extra
calorie burn). One study showed that elementary school children using
standing desks, with stools available, had a 12 percent higher rate of
attention than those using traditional desks. Consider changing your
desk height, if possible, to sharpen your focus and get more done.

第贰步:彻底断网

It’s extremely tempting(分外诱人的), especially when we’re tired, to
spend breaks doing things that are convenient(方便的、实用的), but
aren’t truly restful. This might be internet shopping, browsing the
latest news, or skimming an industry magazine(随意翻翻杂志). However,
studies show that brief work breaks are only genuinely rejuvenating
(真正变得有活力)when they give you the chance to fully switch off. By
contrast, any kind of activity that involves willpower or concentration,
even if it’s not in a work context, is only going to add to your fatigue
levels.(疲劳程度)

突发性大家备感疲劳的时候或者会上网购物,刷刷朋友圈,或许是翻翻杂志。那些看起来是那么诱人而又轻而易举,但那不是当真的以逸击劳。可是,研商展现,那个工作之间的间歇性休息才能让我们活力满满。相对而言,任何一种调整意志力和注意力的移位,都会增多你的疲惫程度。这或多或少与是或不是处在工作状态无关。

Consider a study published this year by researchers at the University
of Illinois at Urbana-Champaign and George Mason University that
involved nearly a hundred Korean office workers keeping a diary for ten
work days, in which they noted how much work pressure they had after
lunch and what they did during any work breaks. Each participant
ultimately noted how fatigued they felt at the end of the day. The
researchers coded(罗列了) the work break activities as relaxing (such
as daydreaming or stretching), as nutrition-based (grabbing a coffee),
social (chatting with colleagues), or cognitive (reading newspapers or
checking emails).

俄勒冈州高校和Mason大学的考察人员,考虑在今年出版他们的琢磨结果。那项研究有100名高丽国白领参与其中,他们记录了团结10天内的干活突显,包涵他们午餐之后的工作压力值,还有在休养时的行事。最后,每一种加入者还会记录这一天截至时他的疲倦程度。从那一个参加者的笔录当中,调查人员罗列了二种休息格局,例如不难休息(空想一下依旧做拉伸运动),吃点什么(类似来杯咖啡),社交(跟同事聊聊天),大概必要动脑的运动(看看报纸,查查邮件)。

Reading websites taxes many of the same mental processes that we use
when we’re working.

浏览网页的经过同工作一样会损耗我们不少方兴未艾。

As you’d expect, feeling that work demands were more intense around
lunch time(午餐时期的) went hand in hand (伴随着)with feeling more
end-of-day fatigue. Crucially, the right kind of break provided a
protective buffer against this link between work demands and fatigue.
Which kind of break was this? Only relaxation and social break
activities had any benefit. Cognitive activities during work breaks
actually made fatigue worse, likely because reading websites or checking
emails taxes many of the same mental processes that we use when we’re
working.

•around…time…  进入到都段时间内,turn-around time 留港时间(经)

如您所料,在午饭前你的工作强度越大,这一天为止的时候,你就会越疲惫。至关首要的是,正确的以逸击劳形式可以为大家的身体提供保护性的缓冲,用来抵御工作强度和疲乏。那么哪一种艺术才是毋庸置疑的啊?答案是唯有长期的苏醒和间歇性的社交活动有补益,实际上,工作休息时期的回味活动会让你越来越疲惫。那就跟办事之间大家浏览网页或查邮件一样,会花费我们的活力。

Workers who spent lunch break using their smart phone, as opposed to
chatting with friends, felt more emotionally exhausted in the
afternoon.

午休时玩手机比爱人中间的谈天,前者更易于令人在晚上感觉疲惫。

Another related study, published this year by a pair of researchers at
Ajou University in South Korea and the Korea Institute for Research in
the Behavioral Sciences, found that workers who spent their lunch break
using their smart phone, as opposed to chatting with friends, felt like
they’d enjoyed as much distraction from work as the sociable folk, but
they actually ended up feeling more emotionally exhausted in the
afternoon.

由大韩民国Ajou大学,以及高丽国商量所行为科学领域的学者,所构成的调查组,在二〇一九年刊载了另一项有关的商量。他们做了两组比较,其中一组午休时玩手机,其余一组与意中人聊天。前者简单在工作中分神,中午也会感觉尤其疲惫。

There’s a popular theory in psychology that says our concentration and
willpower levels are like fuel in a car – the more you use them in one
activity, the less you have left over for other tasks. The theory has
recently come under criticism for being overly simplistic, but if
nothing else, it provides a useful analogy to make sense of the new
research findings on workday breaks: As your energy reserves get
gradually depleted through the day, you’re only going to allow these
reserves to replenish if you genuinely relax in your break times.

在心历史学领域有个流行的辩论,即大家的注意力和持之以恒水平如同小车里的油,你用得越来越多,剩下的就越少。但是这一说法因为过于简单而惨遭了有的批量非议,不过也尚未其余的好的法门打比方了。我倒是觉得那是一个很形象的比方,能让我们了解关于在工作日休息的新型商讨:一天种,你所蕴藏的能量是在逐年耗尽的,假使你能在苏醒时真的放松就能互补你的能量。


When deadlines are looming, the phone keeps ringing, and your inbox is
overflowing,the idea of taking a break seems faintly ludicrous.The only
option, you tell yourself, is just to plough on. Understandable, but
shortsighted – you’ll end up paying a heavy price in the long term.

A Science-BackedGuide to Taking Truly Restful Breaks

Step 1:Fully switch off

其三步:走出办公室

For creatives who work in a large office building, it’s easy to find
yourself spending whole days indoors – you might take breaks to the
water cooler or the staff canteen, but nothing beats getting outside and
away from the work environment. One problem with staying in the office,
is that even if you take a decent lunch break and chat with colleagues,
there’s still that pressure to maintain a good impression and you often
end up talking shop.

那么些在写字楼中从事创意工作的人,很自由地就能窥见他们竟费用一天的时日在室内待着。可能在休息间和职工餐厅能休息一下。不过她们尚无出去散步远离工作环境。待在办公室的二个弊病就是,尽管你早上恢复生机得很好,也跟同事聊天,也仍会有压力于保持卓绝的形象。最终你时不时会开口闭口都是干活了。

Staff who did any work-related activities at lunch were rated as more
fatigued by their colleagues at the end of the day.When researchers led
by John P. Trougakos at the University of Toronto recently studied the
effect of different lunch break activities among nearly a hundred
university workers, they found that staff who socialized at lunch or did
any work-related activities at lunch were rated as more fatigued by
their colleagues at the end of the day. This was especially the case if
the socializing was imposed by management – something to bear in mind
for bosses who try too hard to foster camaraderie in the work place.

在一天工作达成时,那二个在午休时做与办事有关事项的员工,会比任何同事感觉越发疲惫。由洛杉矶大学JohnP.
Trougakos指点的调查组,目前切磋了近9七位大学的工作人士,他们比较了这一个人不等的按兵不动方式,发现那几个午休时还在干活和跟同事举办互相的人会感觉到到进一步疲惫。尤其那个互动还是你的决策者所社团的。

If you can get outside, even if it’s just a five minute walk around the
block, you potentially – depending on where you’re located – also get to
benefit from a rejuvenating dose of nature. Countless studies have shown
how a green environment gives us a mental recharge, and what’s really
encouraging is that recent work has shown that this doesn’t have to be a
tropical rainforest. A modest urban park is all it takes.

假定您可见出来走走,哪怕在信用社附近走个几分钟(当然那取决你集团的周边环境),你都获益于那种艺术,就好像一剂可以重获青春的灵丹妙药妙药一样。已经有无数的研商提议,日光黄环境得以填充大家的内心世界。而且,你无需跑到热带雨林里去,三个老少咸宜的城中公园就足以。


Coda

延伸阅读

前二日看万维钢的《精英日课》,说到了那篇小说。

《精英日课》

因为本文近肆仟字了,有个别长,所以另写一篇小说整理,后续添加链接。


**A Science-Backed Guide toTaking Truly Restful Breaks**

译文 | 好好越读 (五分二0)

A key insight from the research is that it makes a difference whenyou
take breaks. Most of us feel more energetic in the morning than in
theafternoon, and it can be tempting to wait until we’re flagging later
in the daybefore allowing ourselves a short break. However, findings
suggest that weactually respond better to breaks in the morning –it
seems you need to havesome fuel in the tank to benefit from a re-fill.

其次步:尽早苏醒,常常休息。

A key insight from the research is that it makes a difference when you
take breaks. Most of us feel more energetic in the morning than in the
afternoon, and it can be tempting to wait until we’re flagging later in
the day before allowing ourselves a short break. However, findings
suggest that we actually respond better to breaks in the morning – it
seems you need to have some fuel in the tank to benefit from a re-fill.

查证中的关键结论是,当你休息的时候做点不雷同的事。一大半人会认为中午比早晨更有动感,所以大家更愿意在感觉到困倦的时候才会允许本人休息一下。可是,商量指出,我们实在应该做的是在中午就开端苏醒。那好比你须求给油箱加点油,才好开车。

This was one of the main findings to come out of a study of 95
employees at Baylor University across five days, in which they filled
out brief surveys about how they were feeling after each break they
took. Breaks taken in the morning were much more beneficial, in terms of
the improvements in how the workers said they felt
afterwards(后来以为) physically and mentally.

有一项探究调研了Baylor高校的95名职工,让他们在5天时间里,填写了三个调查问卷,关于每一次休息之后的感受。其中重大的觉察之一就是,就他们后来在身体和心理上的创新情形而言,早上就开首休息尤其更实用。

If you deprive yourself of many breaks, when you do finally take one,
it’s going to be need to be longer to have any beneficial effect.

假若你频仍剥削自个儿的休息时间,到终极累了才休息,你将会须要更多的休息时间才能苏醒。

A related detail from this study was that if you take frequent breaks,
then they don’t need to be as long to be beneficial – a couple of
minutes might be enough. On the other hand, if you deprive yourself of
many breaks, then when you do take one, it’s going to be need to be
longer to have any beneficial effect.

从地点的商讨中得以看看,频仍的休息,而且只必要几秒钟就足足奏效了。另一方面,假若你剥削了协调的休息时间,你将索要更长的流年来过来自个儿的精神状态。

Of course, when you’re embroiled in a complicated creative project, the
idea of breaking off for 30 minutes or an hour can seem unappealing and
impractical and so you end up wading on, meaning your performance is
likely to suffer. Crucially, if you remember and have the
self-discipline to take breaks early and often, you won’t be faced with
this dilemma later in the day – you will be less fatigued, and any
breaks you take at this later juncture needn’t be as long and
disruptive.

当然,即使您被一个非凡复杂又怀有创制性的连串所困,每隔二十六分钟或1钟头,就休息的安顿分明不太现实,而且你也会草草了事,看上去非凡痛楚。非常首要的,即使您能记住并自作者陶冶怎么着早休息,多休息的方法,你就不相会临那样的窘境。当你相逢那种关键时刻,也就不会感觉太疲惫。


As you’d expect, feeling thatwork demands were more intense around lunch
time went hand in hand with feelingmore end-of-day fatigue. Crucially,
the right kind of break provided aprotective buffer against this link
between work demands and fatigue. Whichkind of break was this?Only
relaxation and social break activities had any benefit.Cognitive
activities during workbreaks actually made fatigue worse, likely because
reading websites or checkingemails taxes many of the same mental
processes that we use when we’re working.

翻译感悟:

这篇翻译了3天,断断续续的。

首先天,翻译了一半,顺带着无数单词看不懂,语句的逻辑关系也拎不清。

其次天,翻译完了,都是意译,好了有个别,全体的言语依旧闭塞。

其八日,整理了全文,发现众多东西都看通晓了。而且修改了有的句子,肯定还有错误,不过感觉轻松很多。反而奇怪从前两日怎么翻译得那样忧伤。

When researchers led by John P. Trougakos at the University
ofTorontorecently studiedthe effect of different lunch breakactivities
among nearly a hundred university workers, they found that staff
whosocialized at lunch or did any work-related activities at lunch were
rated asmore fatigued by their colleagues at the end of the day. This
was especiallythe case if the socializing was imposed by management
–something to bear inmind for bosses who try too hard to foster
camaraderie in the work place.

Step 1: Fully switch off

It’s extremely tempting,especially when we’retired, to spend breaks
doing things that are convenient, but aren’t  truly restful. This might
be internet shopping, browsing the latest news, or skimming an industry
magazine. However, studies show that brief workbreaks are only genuinely
rejuvenating when they give you the chance to fullyswitch off. By
contrast, any kind of activity that involves willpower orconcentration,
even if it’s not in a work context, is only going to add to yourfatigue
levels.

心得:

壹 、先看全文,有多少个完整的定义,精通小说到底在说怎样。

② 、逐段翻译,不要逐句翻译。二个段子的逻辑关系自成一体,搞通晓句与句之间,还有从句之间的逻辑关系,看是总分、分总依旧并列,是分解那么些意见的,赞同的要么反对的。那样一段的情趣就很不难搞领会。一定注意那个连接词。

叁 、纵观全文来看看翻译的名号是或不是一模一样,关键词是还是不是联合。说白了,就是在翻译之后看起来会不会生出歧义,通顺与否。

④ 、plough on
多坚贞不屈持之以恒,一定先一字不落的看下去,然后再3个难题一个难题攻破。刚开首肯定很慢,终究放下丹麦语很多年了,不过没什么,重新拾起来更加多,前边的快慢会越快,翻译得也越好。


Reading websites taxes manyof the same mental processes that we use
when we’re working.

为重拾克罗地亚(Croatia)语,我将翻译50篇社科类小说,那是第壹篇。

Step1: Fully switch off

We know,this sounds maded up. But stick with us, because not justany kind of break will do

There’sa popular theory in psychology that says our concentration and
willpower levelsare like fuel in a car –the more you use them in one
activity, the less youhave left over for other tasks. The theory has
recently come under criticismfor being overly simplistic,but if nothing
else,it provides a useful analogy to make sense of the new
researchfindings on workday breaks: As your energy reserves get
gradually depleted through the day,you’re only going to allow these
reserves to replenish if you genuinely relaxin your break times.

译文

**一起翻译一本书万众号“追随己心”将引导我们齐声翻译《Beyond
Feelings: A Guide to Critical
Thinking》,将学习了多年的加泰罗尼亚语真正用起来,体会原版书籍和英文的美。**

Step 2: Take short breaks early and often

Step3: Get out of the office

Another related study,published this year by a pair of researchers at
Ajou University in South Koreaand the Korea Institute for Research in
the Behavioral Sciences, found thatworkers who spent their lunch break
using their smart phone, as opposed tochatting with friends,feltlike
they’d enjoyed as much distractionfrom work as the sociable folk,but
they actually ended up feeling more emotionally exhausted in the
afternoon.

Step 2:Take short breaks early and often

This wasone of the main findingsto come out of a study of 95 employeesat
Baylor University across five days, inwhich they filled out brief
surveys about how they were feeling after eachbreak they took. Breaks
taken in the morning were much more beneficial, interms of the
improvements in how the workers said they felt afterwardsphysically and
mentally.

要经常性、提前復苏(感觉是对待体倦无力的国策—多次、少量)。不要等温馨真正感觉疲劳的时候才休息,那往往要求更长的岁月来还原,而且成效倒霉;所以,早晨即使气宇轩昂,也省着点用,否则尽管早上复苏了,上午预计也难恢复生机到较佳状态。小说把人的生机比作电池的电量和汽车的燃料,不要等到用完的时候使用补充,那常常付出越来越多,却也不见得可以完毕效果。

But not just any kind of break will do.Psychologists and business
scholars have recently started studying the most effective ways to relax
during a workday – they call them “micro breaks” – and their latest
findings point to some simple rules of thumb to sustainand optimize your
energy levels through a grueling nine to five.We’ve  crunched the data
into the following three-step process to reach peakrestfulness.

If you can get outside, even if it’s just a five minutewalkaround the
block, you potentially –depending on where you’re located – also get to
benefitfrom a rejuvenating dose of nature. Countless studies have shown
howa green environment gives us a mental recharge, and what’s really
encouragingis thatrecent workhas shown that this doesn’t have to be
atropical rainforest. A modest urban park is all it takes.

Step 3:Get out of the office

We know, thissounds made up. But stick with us, because not just any
kind ofbreak will do.

If you deprive yourself of many breaks, when you do finally takeone,
it’s going to be need to be longer to have any beneficial effect.

Considera study published thisyearby researchersat the University of
Illinois at Urbana-Champaign and George Mason Universitythat involved
nearly a hundred Korean office workers keeping a diary for tenwork days,
in which they noted how much work pressure they had after lunch andwhat
they did during any work breaks. Each participant ultimately noted
howfatigued they felt at the end of the day. The researchers coded the
work breakactivities as relaxing (such as daydreaming orstretching),as
nutrition-based (grabbing a coffee), social (chatting with colleagues),
orcognitive (reading newspapers or checking emails).

记:诚然会工作的人,并不是一刻不停满负荷运维,把团结搞得像3个机器人,而是更精晓,利用日常性地复苏几分钟,让祥和一贯维持火速的办事节奏。他们并不是在时间的“量”上面和和气死磕,而是清楚肉体运维的规律,在使得、高效的“质”上边和调谐较真;说到底就是对自家的生气(注意力)管理,以目标为导向,让一天的时光,产出最大的结晶。

For creatives who work in a largeoffice building, it’s easy to find
yourself spending whole days indoors –youmight take breaks to the water
cooler or the staff canteen, but nothing beatsgetting outside and away
from the work environment. One problem with staying inthe office, is
that even if you take a decent lunch break and chat withcolleagues,
there’s still that pressure to maintain a good impression and youoften
end up talking shop.

Just as you need to refuel your car and recharge the batteries in your
cell phone, it’s important to give yourself the chance to recoup your
energy levels throughout the workday. In fact, the more demanding your
day, and the less time you feellike you have to take any breaks, the
more crucial it is that you make sure you do take regular breaks to
prevent yourself from becoming exhausted.

Step2:Takeshort breaks early and often

走到露天去,纵然只是围着遍地办公地方的楼层走上一圈也是极好的,假若相邻有公园恐怕湖泊之类的机能就更好了,不见得要绿意盎然的热带雨林才可以高达效果。因为在干活场合,你们聊聊的始末依旧无形中的气氛,都会给您潜在的思维压力,难以卸下全体的包袱和装腔作势去轻松自在的休息。


A related detail from this study was that if you take frequentbreaks,
then they don’t need to be as long to be beneficial –a couple ofminutes
might be enough. On the other hand, if you deprive yourself of
manybreaks, then when you do take one, it’s going to be need to be
longer to haveany beneficial effect.

Workers who spent lunch break using their smart phone, as opposedto
chatting with friends,felt more emotionally exhausted in the
afternoon.

Staff who did anywork-related activities at lunch were rated as more
fatigued by theircolleagues at the end of the day.

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