7招在更短的时间里做更多的事

 　　One of the biggest causes of burnout is being overworked, so if you can manage to be more productive, that may give you more time to blow off steam. We've heard plenty of advice on how to do more in less time, but here are some tips to improve your productivity, backed by scientific research:

　　筋疲力尽的最大原因之一就是工作过度劳累，所以如果你可以提高效率，你也许会有更多时间去发泄压力。我们听说过许多在更短时间内做更多事情的建议，但下面这些才是科学研究证实的提高效率的办法。

　　1. Take a web break

　　上上网休息一下

　　Don't think of catching¹ up on celebrity² news or watching kitty videos at work as slacking. In small doses, it can be good for your productivity. In fact, Japanese researchers found that looking at cute animals can lend workers more focus for their tasks.

　　不要认为在工作时追踪明星八卦或者看喵星人视频是在偷懒。稍微放松一下有助于你提高效率。事实上日本的研究人员发现，看看可爱的动物会让员工们更专注于工作任务。

　　2. Sleep well

　　保证睡眠质量

　　Sleeping too little can cause job burnout and lower productivity. Get enough sleep to refresh yourself for the next day. But make sure you're getting quality sleep.

　　睡眠不足会导致工作疲惫，降低工作效率。确保足够的睡眠会带给你全新的一天，但要保证你的睡眠质量。

　　3. Work in 90-minute intervals⁴

　　每工作90分钟休息一下

　　In a study, it was found that the best violinists practiced in 90-minute intervals with a break between each one. Start doing work in chunks⁵ of 90 minutes, and try to take a 15- to 20-minute break after each interval³, preferably spending the time looking at cute animals.

　　一项研究发现，那些最优秀的小提琴手每练习90分钟就会休息一次。以90分钟为时间单位进行工作，每个时间段之间休息15到20分钟。休息的时候可以看看可爱的动物们。

　　4. Take a vacation

　　去度假

　　Going on vacation is good for your brain. In fact, the Families and Work Institute says vacation deprivation⁶ causes workers to make more mistakes and build anger and resentment⁷ against co-workers. Most vacationers see a boost in job performance after their trip, according to multiple studies.

　　度假对你的大脑有好处。事实上，家庭与工作学会称，如果度假的权利被剥夺，员工会犯更多的错误，并对同事产生愤怒和怨恨的情绪。多项研究表明，大部分的度假者在旅行结束后，在工作表现上都有大幅长进。

　　5. Don't power through

　　不要用力过猛

　　Your willpower is an exhaustible supply, so don't force yourself to finish tasks if you don't have to. Take a break and do something else, then go back to it when you feel refreshed.

　　你的意志力是会枯竭的，所以如果没有必要，不要强迫自己完成任务。休息一下，做点别的事情，当感觉精神恢复一些的时候再回到工作中去。

　　6. Turn off notifications

　　关闭通知提醒

　　Don't let blinking icons⁸ and pop-ups disrupt your work flow. Turn off notifications and alerts for incoming emails, IMs, and more. Instead, schedule times throughout the day to check them.

　　不要让闪烁的图标和弹出的窗口打断你的工作流程。关闭电子邮件、即时通讯等的通知提醒。在一天当中安排好时间查看这些信息。

　　7. Listen to music

　　听听音乐

　　Your favorite tunes⁹ can increase your productivity because listening to music helps release dopamine in the part of your brain that's related to rewards. Basically, it improves your mood, thereby¹⁰ putting you in a more positive mind-set when doing work. Research by Teresa Lesiuk, assistant professor at the University of Miami, found that workers who listened to music were more creative and finished their tasks in a shorter time compared to those who worked in silence.

　　你最喜欢的音乐可以提高你的工作效率，因为听音乐有助于奖励回报有关的大脑部分释放多巴胺。基本来说音乐可以改善你的情绪，从而让你在工作时有一个更加积极的心态。迈阿密大学的助理教授Teresa Lesiuk进行的一项研究发现，那些听音乐的员工更有创造力，而且和那些安安静静工作的员工相比，可以在更短的时间内完成任务。

1 catching   

adj.易传染的，有魅力的，迷人的，接住

参考例句：

• There are those who think eczema is catching.有人就是认为湿疹会传染。
• Enthusiasm is very catching.热情非常富有感染力。

2 celebrity   

n.名人，名流；著名，名声，名望

参考例句：

• Tom found himself something of a celebrity. 汤姆意识到自己已小有名气了。
• He haunted famous men, hoping to get celebrity for himself. 他常和名人在一起, 希望借此使自己获得名气。

3 interval   

n.间隔，间距；幕间休息，中场休息

参考例句：

• The interval between the two trees measures 40 feet.这两棵树的间隔是40英尺。
• There was a long interval before he anwsered the telephone.隔了好久他才回了电话。

4 intervals   

n.[军事]间隔( interval的名词复数 )；间隔时间；[数学]区间；（戏剧、电影或音乐会的）幕间休息

参考例句：

• The forecast said there would be sunny intervals and showers. 预报间晴，有阵雨。
• Meetings take place at fortnightly intervals. 每两周开一次会。

5 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？

6 deprivation   

n.匮乏；丧失；夺去，贫困

参考例句：

• Many studies make it clear that sleep deprivation is dangerous.多实验都证实了睡眠被剥夺是危险的。
• Missing the holiday was a great deprivation.错过假日是极大的损失。

7 resentment   

n.怨愤，忿恨

参考例句：

• All her feelings of resentment just came pouring out.她一股脑儿倾吐出所有的怨恨。
• She cherished a deep resentment under the rose towards her employer.她暗中对她的雇主怀恨在心。

8 icons   

n.偶像( icon的名词复数 )；（计算机屏幕上表示命令、程序的）符号，图像

参考例句：

• Distinguish important text items in lists with graphic icons. 用图标来区分重要的文本项。 来自About Face 3交互设计精髓
• Daemonic icons should only be employed persistently if they provide continuous, useful status information. 只有会连续地提供有用状态信息的情况下，后台应用程序才应该一直使用图标。 来自About Face 3交互设计精髓

9 tunes   

n.曲调，曲子( tune的名词复数 )v.调音( tune的第三人称单数 )；调整；（给收音机、电视等）调谐；使协调

参考例句：

• a potpourri of tunes 乐曲集锦
• When things get a bit too much, she simply tunes out temporarily. 碰到事情太棘手时，她干脆暂时撒手不管。 来自《简明英汉词典》

10 thereby   

adv.因此，从而

参考例句：

• I have never been to that city,,ereby I don't know much about it.我从未去过那座城市，因此对它不怎么熟悉。
• He became a British citizen,thereby gaining the right to vote.他成了英国公民，因而得到了投票权。