五个好习惯让你工作更有效率

 　　Develop These 5 Habits To Become A More Efficient Worker

　　1) Have A Solid Daily Ritual

　　Here’s a solid one from Peter Bregman that will help you maximize use of your time .

　　Via 18 Minutes: Find Your Focus, Master Distraction¹, and Get the Right Things Done:

　　STEP 1 (5 Minutes): Your Morning Minutes. This is your opportunity to plan ahead. Before turning on your computer, sit down with the to-do list you created…and decide what will make this day highly successful…

　　STEP 2 (1 Minute Every Hour): Refocus. …Set your watch, phone, or computer to ring every hour and start the work that’s listed on your calendar. When you hear the beep, take a deep breath and ask yourself if you spent your last hour productively. Then look at your calendar and deliberately² recommit to how you are going to use the next hour. Manage your day hour by hour. Don’t let the hours manage you.

　　STEP 3 (5 Minutes): Your Evening Minutes. At the end of your day, shut off your computer and review how the day went, asking yourself… questions like: How did the day go? What did I learn about myself? Is there anyone I need to update? Shoot off a couple of emails or calls to make sure you’ve communicated with the people you need to contact.

　　2) Make Things Automatic

　　The secret to getting more done is to make things automatic. Decisons exhaust you:

　　The counterintuitive secret to getting things done is to make them more automatic, so they require less energy.

　　It turns out we each have one reservoir of will and discipline, and it gets progressively depleted³ by any act of conscious self-regulation. In other words, if you spend energy trying to resist a fragrant⁴ chocolate chip cookie, you’ll have less energy left over to solve a difficult problem. Will and discipline decline inexorably as the day wears on.

　　Build routines and habits so that you’re not deciding, you’re just doing. When you first learn to drive it’s 1000 activities like steering⁵, shifting, checking mirrors, braking — but with practice you turned it into autopilot and it’s no stress at all.

　　3) Checklists are magic

　　Use checklists. Yeah, everybody says that. And you probably don’t consistently do it.

　　Harvard surgeon Atul Gawande analyzed⁶ their effectiveness in his book The Checklist Manifesto⁷: How to Get Things Right. What happens when you consistently use checklists in an intensive care unit?

　　The proportion of patients who didn’t receive the recommended care dropped from seventy per cent to four per cent; the occurrence of pneumonias fell by a quarter; and twenty-one fewer patients died than in the previous year. The researchers found that simply having the doctors and nurses in the I.C.U. make their own checklists for what they thought should be done each day improved the consistency⁸ of care to the point that, within a few weeks, the average length of patient stay in intensive care dropped by half.

　　What makes for a good checklist? Be specific and include time estimates.

　　4) Beat Procrastination⁹

　　Use dashes:

　　“…a dash, which is simply a short burst of focused activity during which you force yourself to do nothing but work on the procrastinated¹⁰ item for a very short period of time—perhaps as little as just one minute.”

　　A big part of procrastination is dread¹¹. The task seems terrible and overwhelming. And that’s the first issue that needs attacking: those feelings.

　　By breaking the problem down into smaller chunks¹² — even comically small ones that require only 1 minute of activity — and doing just that one little thing, you prove to yourself the task isn’t insurmountable.

　　The most motivating thing in the world is progress. Any trivial progress can motivate and boost positive emotions that will help build a productive momentum¹³.

　　So this sounds good in theory but you’re probably thinking: what’s that first step and won’t that be horribly, horribly painful? For any procrastinated task, first thing is to take one minute and just write down the steps you need to do to finish the task.

　　This should be enough to kill negative emotions, build some momentum and get you going.

　　5) How to relieve stress

　　The secret to not being stress free is feeling in control:

　　Via Your Brain at Work: Strategies for Overcoming Distraction, Regaining¹⁴ Focus, and Working Smarter All Day Long:

　　Over and over, scientists see that the perception of control over a stressor alters the stressor’s impact.

　　Do things that increase your control of a situation ahead of time. According to one study, the stress management technique that worked best was deliberately planning your day so that stress is minimized.

　　The best way to reduce job stress is to get a clear idea of what is expected of you.

　　The trick to not worrying about work stuff while at home is to make specific plans to address concerns before you leave the office.

　　Most of the things you instinctively¹⁵ do to relieve stress don’t work.

　　Via The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do To Get More of It:

　　The APA’s national survey on stress found that the most commonly used strategies were also rated as highly ineffective by the same people who reported using them. For example, only 16 percent of people who eat to reduce stress report that it actually helps them. Another study found that women are most likely to eat chocolate when they are feeling anxious or depressed¹⁶, but the only reliable change in mood they experience from their drug of choice is an increase in guilt¹⁷.

　　So what does work?

　　According to the American Psychological Association, the most effective stress-relief strategies are exercising or playing sports, praying or attending a religious service, reading, listening to music, spending time with friends or family, getting a massage¹⁸, going outside for a walk, meditating¹⁹ or doing yoga, and spending time with a creative hobby. (The least effective strategies are gambling²⁰, shopping, smoking, drinking, eating, playing video games, surfing the Internet, and watching TV or movies for more than two hours.)

1 distraction   

n.精神涣散，精神不集中，消遣，娱乐

参考例句：

• Total concentration is required with no distractions.要全神贯注，不能有丝毫分神。
• Their national distraction is going to the disco.他们的全民消遣就是去蹦迪。

2 deliberately   

adv.审慎地；蓄意地；故意地

参考例句：

• The girl gave the show away deliberately.女孩故意泄露秘密。
• They deliberately shifted off the argument.他们故意回避这个论点。

3 depleted   

adj. 枯竭的, 废弃的 动词deplete的过去式和过去分词

参考例句：

• Food supplies were severely depleted. 食物供应已严重不足。
• Both teams were severely depleted by injuries. 两个队都因队员受伤而实力大减。

4 fragrant   

adj.芬香的，馥郁的，愉快的

参考例句：

• The Fragrant Hills are exceptionally beautiful in late autumn.深秋的香山格外美丽。
• The air was fragrant with lavender.空气中弥漫薰衣草香。

5 steering   

n.操舵装置

参考例句：

• He beat his hands on the steering wheel in frustration. 他沮丧地用手打了几下方向盘。
• Steering according to the wind, he also framed his words more amicably. 他真会看风使舵，口吻也马上变得温和了。

6 analyzed   

v.分析( analyze的过去式和过去分词 )；分解；解释；对…进行心理分析

参考例句：

• The doctors analyzed the blood sample for anemia. 医生们分析了贫血的血样。 来自《简明英汉词典》
• The young man did not analyze the process of his captivation and enrapturement, for love to him was a mystery and could not be analyzed. 这年轻人没有分析自己蛊惑著迷的过程，因为对他来说，爱是个不可分析的迷。 来自《简明英汉词典》

7 manifesto   

n.宣言，声明

参考例句：

• I was involved in the preparation of Labour's manifesto.我参与了工党宣言的起草工作。
• His manifesto promised measures to protect them.他在宣言里保证要为他们采取保护措施。

8 consistency   

n.一贯性，前后一致，稳定性；(液体的)浓度

参考例句：

• Your behaviour lacks consistency.你的行为缺乏一贯性。
• We appreciate the consistency and stability in China and in Chinese politics.我们赞赏中国及其政策的连续性和稳定性。

9 procrastination   

n.拖延，耽搁

参考例句：

• Procrastination is the father of failure. 因循是失败的根源。
• Procrastination is the thief of time. 拖延就是浪费时间。

10 procrastinated   

拖延，耽搁( procrastinate的过去式和过去分词 )

参考例句：

• She procrastinated her return. 她拖延了归期。
• He procrastinated until it was too late to do anything at all. 他因循坐误，一事无成。

11 dread   

vt.担忧，忧虑；惧怕，不敢；n.担忧，畏惧

参考例句：

• We all dread to think what will happen if the company closes.我们都不敢去想一旦公司关门我们该怎么办。
• Her heart was relieved of its blankest dread.她极度恐惧的心理消除了。

12 chunks   

厚厚的一块( chunk的名词复数 )； （某物）相当大的数量或部分

参考例句：

• a tin of pineapple chunks 一罐菠萝块
• Those chunks of meat are rather large—could you chop them up a bIt'smaller? 这些肉块相当大，还能再切小一点吗？

13 momentum   

n.动力，冲力，势头；动量

参考例句：

• We exploit the energy and momentum conservation laws in this way.我们就是这样利用能量和动量守恒定律的。
• The law of momentum conservation could supplant Newton's third law.动量守恒定律可以取代牛顿第三定律。

14 regaining   

复得( regain的现在分词 )； 赢回； 重回； 复至某地

参考例句：

• She was regaining consciousness now, but the fear was coming with her. 现在她正在恢发她的知觉，但是恐怖也就伴随着来了。
• She said briefly, regaining her will with a click. 她干脆地答道，又马上重新振作起精神来。

15 instinctively   

adv.本能地

参考例句：

• As he leaned towards her she instinctively recoiled. 他向她靠近，她本能地往后缩。 来自《简明英汉词典》
• He knew instinctively where he would find her. 他本能地知道在哪儿能找到她。 来自《简明英汉词典》

16 depressed   

adj.沮丧的，抑郁的，不景气的，萧条的

参考例句：

• When he was depressed,he felt utterly divorced from reality.他心情沮丧时就感到完全脱离了现实。
• His mother was depressed by the sad news.这个坏消息使他的母亲意志消沉。

17 guilt   

n.犯罪；内疚；过失，罪责

参考例句：

• She tried to cover up her guilt by lying.她企图用谎言掩饰自己的罪行。
• Don't lay a guilt trip on your child about schoolwork.别因为功课责备孩子而使他觉得很内疚。

18 massage   

n.按摩，揉；vt.按摩，揉，美化，奉承，篡改数据

参考例句：

• He is really quite skilled in doing massage.他的按摩技术确实不错。
• Massage helps relieve the tension in one's muscles.按摩可使僵硬的肌肉松弛。

19 meditating   

a.沉思的，冥想的

参考例句：

• They were meditating revenge. 他们在谋划进行报复。
• The congressman is meditating a reply to his critics. 这位国会议员正在考虑给他的批评者一个答复。

20 gambling   

n.赌博；投机

参考例句：

• They have won a lot of money through gambling.他们赌博赢了很多钱。
• The men have been gambling away all night.那些人赌了整整一夜。