返回首页

GuyWinch_2019S-_在闲暇时间里如何关掉与工作相关的想法_-
I wanted to be a psychologist since I was a teenager, and I spent years pursuing that one goal. 自打青少年时期, 我就想当一个心理学家, 我花了多年时间 朝这个目标奋斗。
psychologist:n.心理学家,心理学者; pursuing:v.追求;致力于;贯彻;跟踪;追赶;(pursue的现在分词)
I opened my private practice as soon as I was licensed . 我一拿到执照 就立刻开了自己的私人诊所。
private practice:n.私人开业;私人医生开业; as soon as:一…就; licensed:adj.得到许可的;获准拥有的;v.批准;许可(license的过去分词和过去式)
It was a risky move, not getting a day job at a hospital or a clinic , but within one year, my practice was doing quite well and I was making more money than I ever made before. 我没有在医院或诊所全职工作, 而是选择了这一步险棋, 不过一年之内, 我的诊所经营得很好, 我从来没有赚过这么多钱。
clinic:n.诊所;临床实习;(医院的)门诊部;门诊时间;
Of course, I was a full-time student my entire life. 当然,我以前一直是个全职学生。
full-time:adj.专职的;全日制的;全部时间的;
(Laughter) （笑声）
I could have worked at McDonald's and made more money than I ever made before. 我要是 去麦当劳打工, 赚的钱也会比以往都多。
That one-year mark came on a Friday night in July. 我的工作一周年纪念日 在一个七月的星期五晚上来临。
I walked home to my apartment and got into the elevator with a neighbor who was a doctor in the ER. 我走回公寓, 和一个在急诊室做医生的邻居 乘上了同一个电梯。
elevator:n.电梯;升降机;升降舵;起卸机;
The elevator rose, then it shuddered and stalled between floors. 电梯向上攀升, 然后随着一个震颤, 它在两层楼之间停住了。
shuddered:n.发抖;战栗;震动;vi.发抖;战栗; stalled:失速的;
And the man who dealt with emergencies for a living began poking at the buttons and banging on the door, saying, "This is my nightmare , this is my nightmare!" 这个以处理紧急状况为生的男人 开始猛戳电梯按钮, 拼命砸电梯门,喊道: “这是我的噩梦, 这是我的噩梦！”
emergencies:n.突发事件;紧急情况;(emergency的复数) poking:v.捅;推;戳;探;露出;伸出;探出;(poke的现在分词) banging:v.猛敲;砸;(把…)砰的关上;猛摔;砰地一扔;(bang的现在分词) nightmare:n.恶梦;梦魇般的经历;adj.可怕的;噩梦似的;
And I was like, "And this is my nightmare." 我心想:“这才是我的噩梦。”
(Laughter) （笑声）
I felt terrible afterwards, though. 然而我之后感觉很糟糕。
Because I wasn't panicked and I knew what to say to calm him down. 因为我没有惊慌失措, 而我知道我可以对他说什么 让他冷静下来。
panicked:v.(使)惊慌,惊慌失措;(panic的过去分词和过去式)
I was just too depleted to do it, 我只是觉得身体被掏空,
depleted:v.大量减少;耗尽;使枯竭;(deplete的过去分词和过去式)
I had nothing left to give, and that confused me. 我什么都做不了, 这让我感到十分困惑。
confused:adj.困惑的; v.使糊涂; (confuse的过去分词和过去式)
After all, I was finally living my dream, so why wasn't I happy? 毕竟,我终于能够过上梦想的生活, 那我为什么并不快乐？
finally:adv.终于;最终;(用于列举)最后;彻底地;
Why did I feel so burned out ? 我为什么会觉得筋疲力竭？
burned out:adj.烧坏的;疲倦不堪的;
For a few terrible weeks, 接下来几个糟糕透顶的星期里,
I questioned whether I'd made a mistake. 我怀疑自己是否犯下了错误。
What if I had chosen the wrong profession ? 如果我入错了行该怎么办？
What if:如果…怎么办? profession:n.行业,职业;业内人士;同行;
What if I had spent my entire life pursuing the wrong career ? 如果我耗尽一辈子, 追求的却是错误的职业怎么办？
career:n.职业;事业;生涯;经历;
But then I realized, no, I still loved psychology . 但我随之意识到, 不,我还热爱心理学。
psychology:n.心理学;心理状态;
The problem wasn't the work I did in my office. 问题并不是出在 我在办公室里进行的工作。
It was the hours I spent ruminating about work when I was home. 问题在于,当我在家的时候, 我仍然花费不少时间 反复琢磨我的工作。
ruminating:vt.反刍;沉思;反复思考;vi.沉思,反刍;
I closed the door to my office every night, but the door in my head remained wide-open and the stress just flooded in. 每晚我都锁上办公室的门, 但我头脑中的门一直敞开着, 压力就这样源源不绝地涌进来。
wide-open:adj.完全开放的;取缔不严的;
That's the interesting thing about work stress. 这就是工作压力的有趣之处。
We don't really experience much of it at work. 我们在上班时并不会感觉到 太多工作压力。
We're too busy. 那时我们太忙了。
We experience it outside of work, when we are commuting , when we're home, when we're trying to rejuvenate . 我们在工作时间之外 感受到了工作压力, 当我们在通勤路上, 当我们回到家里, 当我们试图恢复活力时。
commuting:n.乘公交车上下班;经常往来; rejuvenate:vt.使年轻;使更新;使恢复精神;使复原;vi.复原;变年轻;
It is important to recover in our spare time, to de-stress and do things we enjoy, and the biggest obstruction we face in that regard is ruminating. 在我们的空闲时间 进行恢复是很重要的, 我们需要释放压力, 做一些自己喜欢的事情, 而在这方面我们面对的最大障碍 就是反刍式思考。
spare:v.节约,吝惜;饶恕;分出,分让;adj.多余的;瘦的;少量的;n.剩余;备用零件; obstruction:n.障碍;阻碍;妨碍;
Because each time we do it, we're actually activating our stress response . 因为我们每当这么做时, 其实是在激活我们 的压力反应。
activating:v.使活动(activate的ing形式); response:n.响应;反应;回答;
Now, to ruminate means to chew over. 反刍的意思是反复咀嚼。
ruminate:vt.反刍;沉思;反复思考;vi.沉思,反刍;
The word refers to how cows digest their food. 这个用词指的是 奶牛消化食物的方式。
refers:v.谈及;提到;提及;涉及;描述;(refer的第三人称单数) digest:n.摘要;文摘;概要;汇编;v.消化;领会;领悟;理解;
For those of you unfamiliar with the joys of cow digestion , cows chew, then they swallow , then they regurgitate it back up and chew it again. 如果你们不熟悉 奶牛消化的乐趣的话, 奶牛咀嚼食物, 然后吞咽下去, 然后它们把食物吐回嘴里, 再咀嚼一次。
unfamiliar:adj.不熟悉的;不常见的;没有经验的; digestion:n.消化;领悟; swallow:v.吞下;咽下;吞没;相信;n.吞;咽;燕;一次吞咽的量; regurgitate:vi.回流;回涌;反胃;反刍;vt.使回流;使回涌;使反刍;
(Laughter) （笑声）
It's disgusting . 非常恶心。
disgusting:adj.令人不快的;令人厌恶的;v.使作呕;使厌恶;使反感;(disgust的现在分词)
(Laughter) （笑声）
But it works for cows. 但对奶牛来说十分有用。
(Laughter) （笑声）
It does not work for humans. 对人类来说并没有用。
Because what we chew over are the upsetting things, the distressing things, and we do it in ways that are entirely unproductive . 因为我们反复咀嚼的 是让人烦躁的事情, 让人苦恼的事情, 并且我们反复咀嚼的方式 是完全没有收益可言的。
upsetting:adj.令人心烦意乱的; v.使烦恼; (upset的现在分词) distressing:adj.使人痛苦的;令人苦恼的;v.使忧虑;使悲伤;使苦恼(distress的现在分词) unproductive:adj.非生产性的;徒劳的;不毛的;不生产的;
It's the hours we spend obsessing about tasks we didn't complete or stewing about tensions with a colleague , or anxiously worrying about the future, or second-guessing decisions we've made. 我们花费数个小时 为我们没有完成的任务困扰, 为和同事的紧张关系闷闷不乐, 为未来忧心如焚, 或者为已经做出的决定惴惴不安。
obsessing:v.使痴迷;使迷恋;使着迷;唠叨;挂牵(obsess的现在分词) stewing:v.炖;煨;思考;担忧;(stew的现在分词) tensions:张力;紧张; colleague:n.同事,同僚; anxiously:adv.不安地,忧虑地; second-guessing:v.猜测;预言;事后批评(或品评);(second-guess的现在分词)
Now there's a lot of research on how we think about work when we are not at work, and the findings are quite alarming. 关于我们在非工作时间里 如何思考工作 有大量研究, 而这些研究的发现 非常骇人。
findings:n.调查发现;判决;裁决;(finding的复数)
Ruminating about work, replaying the same thoughts and worries over and over again , significantly disrupts our ability to recover and recharge in the off hours. 反复咀嚼工作, 一遍又一遍地 回放同样的想法和担忧 会显着降低我们在闲暇时间 恢复与充电的能力。
replaying:v.重赛;重新播放(replay的现在分词) over and over again:adv.一再地;反复不断地; significantly:adv.意味深长地;值得注目地; disrupts:v.使…紊乱;使…瓦解(disrupt的单三形式); recharge:v.给(电池)充电;恢复体力;休整;n.再袭击;再装火药;
The more we ruminate about work when we're home, the more likely we are to experience sleep disturbances , to eat unhealthier foods and to have worse moods . 我们在家时 反思工作的时间越长, 我们就越有可能 经历睡眠障碍, 吃更加不健康的食物, 情绪也更加糟糕。
disturbances:n.[通信][电子]干扰;失调(disturbance的复数形式);困惑; unhealthier:adj.不健康的;有害健康的;(精神上)不健全的;(unhealthy的比较级) moods:n.情绪(mood的复数);
It may even increase our risk of cardiovascular disease and of impairing our executive functioning, the very skill sets we need to do our jobs well. 它甚至有可能 增加心血管疾病的风险, 并且危害我们（对工作记忆、决策、 抽象思考）的管控功能, 这却恰恰是在工作中 不可或缺的能力。
cardiovascular:adj.[解剖]心血管的; disease:n.病,[医]疾病;弊病;vt.传染;使…有病; impairing:vt.损害;削弱;减少; executive:n.管理人员; adj.经营管理的;
Not to mention the toll it takes on our relationships and family lives, because people around us can tell we're checked out and preoccupied . 更别提对我们的亲密关系 和家庭生活造成的负担, 因为我们身边的人能察觉 我们魂不守舍、心不在焉。
Not to mention:更不必说;不必提及; toll:n.伤亡人数; v.(缓慢而有规律地)敲(钟); (尤指)鸣(丧钟); preoccupied:adj.心事重重; v.使日夜思考; (preoccupy的过去分词和过去式)
Now, those same studies found that while ruminating about work when we're home damages our emotional well-being , thinking about work in creative or problem-solving ways does not. 同样的研究还发现, 虽然在家时反刍工作 会损害我们的情绪健康, 从富有创意的或者解决问题的角度 思考工作却并不会造成危害。
emotional:adj.情绪的;易激动的;感动人的; well-being:n.幸福;康乐; creative:adj.创造性的; problem-solving:adj.问题解决的;n.解决问题;找出问题的答案;
Because those kinds of thinking do not elicit emotional distress and, more importantly, they're in our control. 原因在于,这些思考方式 并不会触发情绪困扰, 更重要的是,这些思考 在我们的掌控之内。
elicit:v.抽出,引出;引起;
We can decide whether to respond to an email or leave it till morning, or whether we want to brainstorm about work projects that excite us. 我们可以决定 是现在回复电子邮件 还是留到第二天早上再说, 或者是否想围绕让我们兴奋 的工作项目展开头脑风暴。
respond:vi.回答;作出反应;承担责任;n.应答;唱和; brainstorm:n.集思广益;头脑风暴;灵机一动;v.集体讨论;集思广益以寻找;
But ruminations are involuntary . 但反刍思考是不由自主的。
ruminations:n.反刍;思索;沉思;(rumination的复数) involuntary:adj.无意识的;自然而然的;不知不觉的;
They're intrusive . 它们是侵扰性的。
intrusive:adj.侵入的;打扰的;
They pop into our head when we don't want them to. 它们在我们不情愿时 窜进我们的脑海里。
They upset us when we don't want to be upset. 它们在我们不想烦恼时 让我们心烦。
They switch us on when we are trying to switch off. 它们在我们试图下班休息时 强行让我们启动工作状态。
And they are very difficult to resist , because thinking of all our unfinished tasks feels urgent . 另外,它们很难抗拒, 因为思考所有未完成的工作 感觉很有紧迫感。
resist:v.抵制;阻挡;反抗;回击;抵抗;忍住;n.防染剂;防蚀用涂料;防腐剂; urgent:adj.紧急的;急迫的;
Anxiously worrying about the future feels compelling . 为未来忧心如焚 感觉非常迫切。
compelling:adj.引人入胜的; v.强迫; (compel的现在分词)
Ruminating always feels like we're doing something important, when in fact, we're doing something harmful. 反复思考会带来 仿佛在做重要事情的错觉, 但事实上,我们做的是 有害的事情。
And we all do it far more than we realize. 而我们这么做的频率 远比我们意识到的高。
Back when I was burned out, 当我过劳的那会儿,
I decided to keep a journal for a week and document exactly how much time I spent ruminating. 我决定花一个星期时间写日志, 准确记录我花在反刍思考上的时间。
journal:n.杂志;日记;日志;(用于报纸名)…报;
And I was horrified by the results. 结果让我震惊。
horrified:adj.惊骇的;带有恐怖感的;v.惊骇(horrify的过去式和过去分词);使…战悚;
It was over 30 minutes a night when I was trying to fall asleep. 每晚试图入睡时,反刍会 占去 30 分钟以上的时间。
My entire commute , to and from my office -- that was 45 minutes a day. 还有往返办公室的 全部通勤时间—— 也就是一天 45 分钟。
commute:v.减刑;交换;通勤;代偿;n.通勤(口语);
Totally checked out for 20 minutes during the dinner party at a colleague's house. 在同事家的晚餐聚会时, 有整整 20 分钟魂游天外。
dinner party:晚宴;
Never got invited there again. 我之后再也没被邀请过。
(Laughter) （笑声）
And 90 minutes during a friend's "talent show" 还有在朋友的“才艺表演秀”中 的 90 分钟,
that, coincidentally , was 90 minutes long. 这个表演秀恰好也就 90 分钟。
coincidentally:adv.巧合地;一致地;
(Laughter) （笑声）
In total, that week, it was almost 14 hours. 那个星期的反刍时间加起来 总计近 14 个小时。
That's how much " downtime " I was losing to something that actually increased my stress. 那就是我损失的“休息时间”, 反而花在了增加压力上。
downtime:n.(工厂等由于检修,待料等的)停工期;[电子]故障停机时间;
Try keeping a journal for one week. 各位也可以尝试, 用一个星期时间记录日志。
See how much you do it. 看看你在反刍思考上花费了多少时间。
That's what made me realize that I still loved my work. 那让我意识到, 我仍然热爱我的工作。
But ruminating was destroying that love and it was destroying my personal life, too. 但是反刍思考摧毁了我的热爱, 同时也摧毁了我的个人生活。
personal:adj.个人的;身体的;亲自的;n.人事消息栏;人称代名词;
So I read every study I could find, and I went to war against my ruminations. 于是我如饥似渴地 阅读了所有相关论文, 并开始和我的反刍思考做斗争。
Now, habit change is hard. 改变习惯是很困难的。
It took real diligence to catch myself ruminating each time, and real consistency to make the new habits stick. 我只能异常刻苦, 才能在每次反刍思考时克制自己, 并且异常坚持, 才能让新习惯得以养成。
diligence:n.勤奋,勤勉;注意的程度; consistency:n.[计]一致性;稠度;相容性;
But eventually , they did. 但最终,我成功了。
eventually:adv.最后,终于;
I won my war against ruminating, and I'm here to tell you how you can win yours. 我战胜了我的反刍思考习惯, 而今天我在这里,想要告诉大家 如何赢得你自己的战斗。
First, you need clear guardrails . 首先,你需要清晰的防护系统。
guardrails:n.护栏(guardrail的复数形式);
You have to define when you switch off every night, when you stop working. 你必须明确定义 每晚什么时候下班, 什么时候停止工作,
define:v.定义;使明确;规定;
And you have to be strict about it. 并且必须严格遵守。
The rule I made to myself at the time was that I was done at 8pm. 当时我给自己定的规则是, 每晚 8 点就结束工作,
And I forced myself to stick to it. 并且强迫自己遵守这个规则。
Now people say to me, "Really? You didn't return a single email after 8pm? 有人会对我说, “你确定？你晚上 8 点后 从来不回一封邮件？
You didn't even look at your phone?" 甚至连手机都不看一眼？”
No, not once. 没错,一次都没有。
Because it was the '90s, we didn't have smartphones . 因为那是 90 年代, 我们还没有智能手机。
smartphones:智能手机(smartphone的复数);
(Laughter) （笑声）
I got my first smartphone in 2007. 我在 2007 年买了第一台智能手机。
You know, the iPhone had just come out, and I wanted a phone that was cool and hip . 那时 iPhone 刚问世, 我想要一台又酷又时髦的手机。
hip:n.臀部;蔷薇果;忧郁;adj.熟悉内情的;非常时尚的;
I got a BlackBerry . 我买了一台黑莓。
BlackBerry:n.[园艺]黑莓;
(Laughter) （笑声）
I was excited, though, you know, my first thought was, "I get my emails wherever I am." 不过我很兴奋, 我第一个想法是, “我随时随地都能收邮件了。”
And 24 hours later, 24 个小时之后,
I was like, "I get my emails wherever I am." 我就开始变得沮丧了。
(Laughter) （笑声）
I mean, battling ruminations was hard enough when they just invaded our thoughts. 我是说,当反刍思考 只是入侵我们的思维时, 已经很难对付了。
invaded:v.入侵;拥入;遍布(invade的过去分词);adj.被侵入的;
But now they have this Trojan horse , our phones, to hide within. 但现在它们有了这个特洛伊木马, 即我们的手机,可以藏在里面。
Trojan horse:n.特洛伊木马;(来自外部的)颠覆分子(或活动);
And each time we just look at our phone after hours, we can be reminded of work and ruminative thoughts can slip out and slaughter our evening or weekend. 下班后,每次我们只需看一眼手机, 就能想到工作, 反刍思考便能偷偷溜出来, 在晚上和周末大开杀戒。 【注:化用特洛伊木马的典故】
reminded:v.提醒;使想起;(remind的过去分词和过去式) ruminative:adj.默想的,沉思的;爱反复思考的; slip:v.溜;下降;滑落;n.纸条;衬裙; slaughter:vt.屠宰,屠杀;杀戮;使惨败;n.屠宰,屠杀;杀戮;消灭;
So, when you switch off, switch off your email notifications . 所以,当你下班时, 请关掉你的邮件提醒。
notifications:n.通知; (notification的复数)
And if you have to check them, decide on when to do it, so it doesn't interfere with your plans, and do it only then. 如果你不得不查邮件, 决定好什么时候查 才不会扰乱你的计划, 并且只在这个决定好 的时间查邮件。
interfere:v.干涉;干预;介入;
Cell phones aren't the only way technology is empowering rumination, because we have an even bigger fight coming. 手机并不是科技助长 反刍思考的唯一途径, 因为我们面对的是更为严峻的战斗。
technology:n.技术;工艺;术语; empowering:v.授权;给(某人)…的权力;增加(某人的)自主权;(empower的现在分词)
Telecommuting has increased 115 percent over the past decade. 过去十年内,远程办公的情况 增长了 115%,
Telecommuting:n.远程办公;远程交换;
And it's expected to increase even more dramatically going forward. 并且可以预见 其未来的增长会更加迅猛。
dramatically:adv.戏剧地;引人注目地;adv.显著地,剧烈地;
More and more of us are losing our physical boundary between work and home. 越来越多人在渐渐失去 家与工作之间的物理界线。
physical:adj.[物]物理的;身体的;物质的;符合自然法则的;n.体格检查; boundary:n.边界;范围;分界线;
And that means that reminders of work will be able to trigger ruminations from anywhere in our home. 这意味着和工作相关的事项 可以从我们家中任何地方 触发反刍式思考。
reminders:n.引起回忆的事物;提醒人的事物;通知单,提示信;(reminder的复数) trigger:n.触发器; v.触发;
When we lack a physical boundary between work and home, we have to create a psychological one. 当我们缺乏工作与家 之间的物理界线时, 我们必须创造出一条心理防线。
psychological:adj.心理的;心理学的;精神上的;
We have to trick our mind into defining work and nonwork times and spaces. 我们必须对自己的头脑使点小伎俩, 让它定义出区分工作和非工作 的时间与地点。
defining:v.解释(词语)的含义;给(词语)下定义;阐明;界定;(define的现在分词)
So here's how you do that. 你可以这么做:
First, create a defined work zone in your home, even if it's tiny, and try to work only there. 首先,在家里创造一个 设定好的工作空间, 无论多小都可以, 并且尽量只在那里工作。
defined:adj.有定义的,确定的; v.使明确;
Try not to work on the living room couch or on the bed because really, those areas should be associated with living and ... bedding. 尽量不在客厅沙发 或者床上工作, 因为说真的,那些区域 只应该属于 生活和……上床。
living room:n.客厅;起居室; couch:n.睡椅,长沙发;床;卧榻;v.蹲伏,埋伏;躺着; associated:adj.有关联的; v.联想; (associate的过去分词和过去式)
(Laughter) （笑声）
Next, when you're working from home, wear clothes you only wear when you're working. 第二,当你在家中工作时, 穿上只在工作时穿的衣服,
And then at the end of the day, change clothes, and use music and lighting to shift the atmosphere from work to home. 而在一天结束时, 换一套衣服, 并用音乐和照明把氛围 从工作切换到居家模式。
shift:n.移动;变化;手段;轮班;v.移动;转变;转换; atmosphere:n.大气;气氛;气压;风格;
Make it a ritual . 把它变成一种仪式。
ritual:n.仪式;惯例;礼制;adj.仪式的;例行的;礼节性的;
Now, some of you might think that's silly. 你们中有些人可能会认为这很傻。
That changing clothes and lighting will convince my mind I'm no longer at work. 你们可能觉得,换衣服和改变照明 怎么可能会说服我的头脑 我已经没在工作了。
convince:v.使确信;使相信;说服,劝说;
Trust me, your mind will fall for it. 请相信我,你们的脑子会中计的。
Because we are really smart, our mind is really stupid. 因为我们很聪明, 我们的脑子很蠢。
(Laughter) （笑声）
It falls for random associations all the time, right? 它整天掉进各种关联的圈套,不是吗？
random:adj.[数]随机的;任意的;胡乱的;n.随意;adv.胡乱地; associations:n.协会,[遗]关联(association复数);关联分析,协会组织;
I mean, that's why Pavlov's dog began drooling at the sound of a bell. 这就是为什么巴甫洛夫的狗 在听到铃声时会开始流口水,
drooling:v.垂涎;淌口水;(对…)垂涎欲滴,过分痴迷(drool的现在分词)
And why TED speakers begin sweating at the sight of a red circle. 以及为什么 TED 演讲者 在看到红色圆圈时会开始出汗。
at the sight of:一看见…就;
(Laughter) （笑声) 【注:舞台上标注的规定演讲区】
Now those things will help, but ruminations will still invade. 这些方法能有所帮助, 但是反刍式思考仍会入侵。
And when they do, you have to convert them into productive forms of thinking, like problem-solving. 当它们入侵时, 你必须把它们转换成 具有效益的思考形式, 比如解决问题。
convert:v.转换; n.改变宗教(或信仰、观点)的人;
My patient Sally is a good example. 我的病人萨莉是一个很好的例子。
patient:adj.有耐心的,能容忍的;n.病人;患者; Sally:n.突围;[军]出击;(感情等)迸发;俏皮话;远足;v.突围;出发;动身,外出;
Sally was given the promotion of a lifetime, but it came with a price. 萨莉得到了生涯中最顶级的提拔, 但它伴随着相应的代价。
She was no longer able to pick up her daughter from school every day, and that broke her heart. 今后她将没法 每天去接女儿放学了, 这让她无比心碎。
So she came up with a plan. 于是她想出了一个方案。
Every Tuesday and Thursday, Sally left work early, picked up her daughter from school, played with her, fed her, bathed her and put her to bed. 每周二和周四, 萨莉会提前下班, 到学校接女儿, 陪她玩耍,喂她吃饭, 帮她洗澡,哄她入睡。
bathed:adj.沐浴的;淋漓的,湿透的;沉溺的;v.沐浴;(bath的过去分词);
And then she went back to the office and worked past midnight to catch up. 然后萨莉再回到公司, 工作到半夜,弥补拉下的事务。
Only, Sally's rumination journal indicated she spent almost every minute of her quality time with her daughter ruminating about how much work she had to do. 唯一的问题是, 萨莉的反刍思考日志显示, 她在和女儿一起的宝贵时间里, 几乎每一分钟 都在反复思考 还有多少工作要做。
indicated:v.表明;显示;象征;暗示;示意;(indicate的过去分词和过去式) quality time:n.(尤指关爱子女,增进感情的)黄金时光;
Ruminations often deny us our most precious moments. 反刍式思考常常会剥夺 我们最珍贵的时光。
deny:v.否定,否认;拒绝给予;拒绝…的要求; precious:adj.宝贵的;珍贵的;矫揉造作的;
Sally's rumination, "I have so much work to do," 萨莉的反刍思考, “我还有好多活要干”,
is a very common one. 是很常见的。
And like all of them, it's useless and it's harmful, because we'd never think it when we're at work, getting stuff done. 而和所有反刍思考一样, 它是无用的、有害的, 因为我们在上班完成工作时 从来不会有这些想法。
stuff:n.东西:物品:基本特征:v.填满:装满:标本:
We think it when we're outside of work, when we're trying to relax or do things that we find meaningful , like playing with our children, or having a date night with our partner. 这些想法在我们的 工作时间之外冒出来, 在我们试图放松 或者做对我们有意义的事情时, 比如和孩子玩耍, 或者和伴侣的约会之夜。
relax:v.放松,休息;松懈,松弛;变从容;休养; meaningful:adj.严肃的;重要的;重大的;意味深长的;
To convert a ruminative thought into a productive one, you have to pose it as a problem to be solved. 为了把一个反刍性想法 变成有生产性的思维, 你必须把它塑造成 一个待解决的问题。
pose:v.引起; n.装腔作势; (为画像、拍照等摆的)姿势;
The problem-solving version of "I have so much work to do" “我还有好多活要干” 的解决问题版本
is a scheduling question. 是一个时间规划问题。
Like, "Where in my schedule can I fit the tasks that are troubling me?" 例如,“我可以把困扰我的任务 塞进日程表的哪个地方？”
schedule:工作计划,日程安排
Or, "What can I move in my schedule to make room for this more urgent thing?" 或者,“我的可以变动哪些日程, 给这件更紧急的事腾出时间？”
make room for:让出地方给…,为…腾出空位;
Or even, "When do I have 15 minutes to go over my schedule?" 甚至可以是,“我什么时候能 拿出 15 分钟过一遍我的日程？”
to go over:复习;
All those are problems that can be solved. 这些都是可以解决的问题。
'"I have so much work to do" is not. “我还有好多活要干” 并不是。
Battling rumination is hard, but if you stick to your guardrails, if you ritualize the transition from work to home, and if you train yourself to convert ruminations into productive forms of thinking, you will succeed. 和反刍式思考战斗是艰难的, 但如果你坚守你的防护系统, 如果你把从工作到居家的 转变仪式化, 如果你训练自己 把反刍式思考 转换成有生产力的思维方式, 你会成功的。
ritualize:vt.使仪式化;奉行仪式主义; transition:n.过渡;转变;变革;变迁;v.经历转变过程;过渡;
Banishing ruminations truly enhanced my personal life, but what it enhanced even more was the joy and satisfaction I get from my work. 消除反刍式思考 真的改善了我的个人生活, 但它提升更多的 是我从工作中获得 的喜悦和满足。
Banishing:v.放逐;流放;驱逐出境;赶走;(banish的现在分词) enhanced:adj.加强的;增大的;v.提高;加强(enhance的过去分词); satisfaction:n.满意,满足;赔偿;乐事;赎罪;
Ground zero for creating a healthy work-life balance is not in the real world. 要创造健康的工作生活平衡,其原点 并不在现实世界里,
Ground zero:"爆心投影点"组织;着地点;
It's in our head. 而是在我们的头脑里,
It's with ruminating. 和反刍式思考息息相关。
If you want to reduce your stress and improve your quality of life, you don't necessarily have to change your hours or your job. 如果你想减轻压力, 改进生活品质, 你不一定要调整工时 或者换工作。
improve:v.改进;改善; necessarily:adv.必要地;必定地,必然地;
You just have to change how you think. 你只需要改变自己的思维方式。
Thank you. 谢谢大家。
(Applause) （掌声）