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0Tips to improve your work-life balance
Hi, I'm Bruce Daisley. I work at Twitter but in my spare time I've been studying work culture and how we can be happier at work. 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. I've put together some thoughts on ways that we can make our lives a lot less stressful.
嗨，我是布鲁斯·戴斯利。我在推特工作，但在业余时间，我一直在研究工作文化，以及我们如何在工作中更快乐。工作已经成为一种巨大的叠叠乐游戏，我们试图在上面添加东西，或者让一切都保持稳定。我整理了一些想法，可以让我们的生活压力小很多。
Half of all people who have checked their emails outside of work hours show signs of high levels of stress. 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.
有一半的人在工作时间之外查看过自己的电子邮件，这表明他们的压力很大。要想减轻工作压力，最简单的办法就是删除电子邮件应用程序中的号码。
The second best change that anyone can make is to take a lunch break. 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 energised is to take that pause.
任何人都可以做出的第二个最好的改变是午休。现在，在办公桌前用餐的习惯变得如此普遍，这会导致我们的压力水平增加。我知道，当你坐在办公桌旁时，你会认为自己还有一百封电子邮件要发，休息一下可能会违反了你的直觉，但科学家们发现，确保你感到精力充沛的最佳方法是暂停一下。
You might want to try a monk mode morning. More and more of us are finally get hard to get things done because of all the interruptions. 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. 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.
你可能想试试僧侣模式的早晨。越来越多的人最终因为所有的干扰而难以完成任务。卡尔·纽波特是华盛顿乔治城大学的教授，他写了一本书叫《深度工作》他提出的一个想法是我们应该考虑一个僧侣模式的早晨。僧侣模式是指我们去一个安静的地方，没有打扰，我们可能会用90分钟的时间来完成工作，可能一周两次，然后我们像往常一样去办公室，增加了我们与通勤错峰的优势，完成了邮件和会议。
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. It's a strange thing that by encouraging people to have more chats we're actually going to be achieving more at work. But the research seems to suggest that the most creative offices are the ones that chat the most.
来自麻省理工学院的一些有趣的研究表明，提高工作场所创造力的最好方法之一就是增加聊天的次数，实际上，聊天可以是聊昨晚的电视节目，也可以是聊体育游戏中发生的事情，因为通常这些对话会导致工作上的讨论。通过鼓励人们有更多的聊天，我们实际上会在工作中取得更多的成就，这是一件奇怪的事情。但研究似乎表明，最有创造力的办公室是那些聊天最多的办公室。
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. By having the coffee machine, the kettle, the water cooler, in a different place you'll actually lead to more people having discussions, conversations.
研究人员之一本·瓦伯说，提高办公室创造力的最好方法之一就是移动咖啡机的位置。通过把咖啡机、水壶、饮水机放在不同的地方，你会让更多的人进行讨论和对话。
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. 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. Discourage your boss from emailing at the weekend because it leads to people feeling anxious when they come back to work on Monday. Anxious people can't be creative.
科学家们发现，在工作中发挥创造力的最大障碍之一就是压力，而我们所有人在使用手机时都会感到前所未有的压力。你需要允许自己有一个数字安息日，在周末从工作中抽出时间来休息一下，重新振作一下。劝阻你的老板不要在周末发送电子邮件，因为这会导致人们在周一上班时感到焦虑。焦虑的人不可能有创造力。
I think in the current world we often celebrate overwork and people working long hours. The magazine profiles we read, the TV profiles we see are about people who work these enormous long working weeks. And in fact all of the evidence is starting to point to the fact that maybe that's not the best idea. Maybe 40 hours of work a week is the right amount. Use our breaks and our evenings as times to re-energise ourselves so when we come back to our desks we're full of life. Doing 40 hours of work is probably enough.
我认为，在当今世界，我们常常赞美过度工作和长时间工作的人。我们在杂志和电视上看到的都是那些工作时间超长的人。而事实上，所有的证据都开始表明，也许这并不是最好的主意。也许每周工作40小时才是合适的。利用我们的休息时间和晚上为自己重新注入活力，这样当我们回到办公桌时，我们就会充满活力。做40个小时的工作可能就足够了。
词汇表
colossal 巨大的，庞大的
Jenga 层层叠，叠叠乐
lunch break 午休，午餐休息
al desco 在办公桌前用餐
counter-intuitive 违反直觉的，与预期相反的
monk mode morning 僧侣模式的早晨
a block of(time) 连续的时间段
commute 通勤，上下班
water cooler 饮水机，工作场所聊天地点
digital Sabbath 数字安息日
refreshment 恢复活力，焕发精神
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