TED演讲：改善工作生活平衡的3条建议
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | For so many of us, myself included, our days feel filled with a million small interruptions. | 包括我自己在内,对我们许多人来说,我们的日子充满了一百万小中断。 |
| 0:06 | And this is true even of our days off. | 即使在我们放假的日子里也是这样 |
| 0:09 | Maybe you've taken a call at the beach, | 也许你在海滩打过电话 |
| 0:11 | texted your boss from the grocery store, or emailed a colleague while on a picnic with your family. | 从杂货店给你老板发了短信 或在和家人野餐时给同事发了电子邮件 |
| 0:17 | We've convinced ourselves that these behaviors are no big deal. | 我们说服自己 这些行为没什么大不了的 |
| 0:21 | It's just one email. | 这只是一个电子邮件。 |
| 0:23 | But there's | 但还有 |
| 0:24 | a real cost to these interruptions, and there are smart strategies we can all take to better | 这些中断的真正代价, 和有聪明的策略 我们可以采取更好的 |
| 0:29 | protect our time. | 保护我们的时间。 |
| 0:35 | These moments seem so small at the time, and yet research suggests they add up to | 这些时刻在当时看起来如此之小,然而研究表明,它们加起来是 |
展开字幕全文（96 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | For so many of us, myself included, our days feel filled with a million small interruptions. | 包括我自己在内,对我们许多人来说,我们的日子充满了一百万小中断。 |
| 2 | And this is true even of our days off. | 即使在我们放假的日子里也是这样 |
| 3 | Maybe you've taken a call at the beach, | 也许你在海滩打过电话 |
| 4 | texted your boss from the grocery store, or emailed a colleague while on a picnic with your family. | 从杂货店给你老板发了短信 或在和家人野餐时给同事发了电子邮件 |
| 5 | We've convinced ourselves that these behaviors are no big deal. | 我们说服自己 这些行为没什么大不了的 |
| 6 | It's just one email. | 这只是一个电子邮件。 |
| 7 | But there's | 但还有 |
| 8 | a real cost to these interruptions, and there are smart strategies we can all take to better | 这些中断的真正代价, 和有聪明的策略 我们可以采取更好的 |
| 9 | protect our time. | 保护我们的时间。 |
| 10 | These moments seem so small at the time, and yet research suggests they add up to | 这些时刻在当时看起来如此之小,然而研究表明,它们加起来是 |
| 11 | a tremendous loss. | 一个巨大的损失。 |
| 12 | The constant creep of work into our personal lives can increase our stress | 我们个人生活中不断的工作会增加压力 |
| 13 | and undermine our happiness. | 破坏我们的幸福 |
| 14 | So just what is the cost? | 代价是多少? |
| 15 | In one study, researchers recruited | 在一项研究中,研究人员被招募 |
| 16 | parents who were visiting a science museum with their kids. | 和孩子一起参观科学博物馆的父母 |
| 17 | Some parents were told to check their | 有些父母被叫去检查一下 |
| 18 | phone as much as possible, others were told to check their phone as little as possible. | 其他人被告知尽可能少检查他们的电话。 |
| 19 | After the visit, parents who used their phones reported that the experience was significantly | 访问后,使用手机的父母报告说,这种经历意义重大。 |
| 20 | less meaningful. | 不太有意义。 |
| 21 | They also felt much lonelier. | 他们也觉得孤独得多。 |
| 22 | In another study, tourists who were asked to have | 在另一项研究中,被要求拥有 |
| 23 | their phones out while visiting an iconic church remembered fewer details a week later. | 他们的手机在一周后访问圣像教堂时 记起的细节较少 |
| 24 | And in my | 在我的身边 |
| 25 | research, employees who were paid for their performance spent increasingly less time | 研究,因业绩而获得报酬的雇员花费的时间越来越少 |
| 26 | interacting with friends and family, and more and more time interacting with colleagues and clients. | 与朋友和家人互动,与同事和客户互动的时间越来越多。 |
| 27 | These constant interruptions come at a cost to organizations, too. | 这些不断中断也给各组织造成代价。 |
| 28 | Companies lose 32 days of | 公司损失32天 |
| 29 | productivity each year to employee depression, which is often caused by the stress and burnout | 雇员抑郁症的生产力每年增加,这常常是压力和疲劳造成的 |
| 30 | of our always-on culture. | 我们永远的文化。 |
| 31 | Despite knowing better, I, too, have found myself focusing on urgent work | 尽管我更清楚,我也发现自己专注于紧急工作 |
| 32 | distractions over important life moments. | 分散对重要生命时刻的注意力. |
| 33 | Most recently, I found myself texting a client while | 最近,我发现自己发短信给客户 |
| 34 | in the middle of my first child's first ultrasound. | 在我第一个孩子第一次超声波的中间 |
| 35 | Happy client, guilty mom-to-be. | 快乐的客户,有罪的妈妈。 |
| 36 | When you add up all of these moments, the sum total is a life shortchanged on meaning, | 当你把这些瞬间加起来,总和就是生命在意义上的变化 |
| 37 | joy, connection, and even memory. | 欢乐,连接,甚至记忆。 |
| 38 | As we remake our models of work in the wake of the pandemic, | 当我们在这场大流行之后重塑工作模式时 |
| 39 | now is our opportunity to create a new culture that respects time. | 我们现在有机会创造一种尊重时间的新文化。 |
| 40 | And the way to make this | 做这个的方法 |
| 41 | big change is through small steps that we can take right now. | 巨变是通过我们现在可以采取的小步骤。 |
| 42 | The first step that we need to take is | 我们需要迈出的第一步是 |
| 43 | to reframe rest. | 重新定义休息 |
| 44 | Reflect for a moment about what you think about when you hear the word rest. | 想想你听到"休息"这个词后会怎么想 |
| 45 | Sounds amazing, right? | 听起来很棒,对吧? |
| 46 | But in my mind, I immediately worry about not being productive enough or letting | 但是在我脑海中,我立即担心 生产力不够或让 |
| 47 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}让我的同事失望了 | |
| 48 | When we do have time off, we need to find ways in which we can enjoy the | 当我们有时间休息, 我们需要找到 方法,我们可以享受 |
| 49 | moment and savor the leisure time that we have available, as opposed to seeing it as an | 而不是把它看成是 |
| 50 | unproductive barrier to our work. | 妨碍我们的工作 |
| 51 | One specific strategy we can take is to treat our upcoming | 我们可以采取的一个具体策略是处理我们即将到来的 |
| 52 | weekend like a vacation. | 像度假一样的周末 |
| 53 | On Friday afternoon, jot down how you would act and behave as if you were | 星期五下午 记下你的行为和行为 |
| 54 | on a holiday. | 在一个假期。 |
| 55 | Maybe you and your partner will buy a bottle of wine and watch online clips of the | 也许你和你的搭档会买一瓶酒 看网上的片段 |
| 56 | Eiffel Tower. | 艾菲尔铁塔. |
| 57 | Maybe you'll visit a local cafe and listen to some live music. | 也许你会去当地的咖啡馆听音乐 |
| 58 | Or maybe you'll go for | 或许你会去 |
| 59 | a long walk in the middle of the day with no phone and no agenda. | 白天长途跋涉 没有电话和议程 |
| 60 | The plan doesn't have to be | 计划不必是 |
| 61 | expensive or extravagant. | 昂贵或奢侈。 |
| 62 | Another strategy you can take is to create clear boundaries for your time | 另一种策略是 为自己的时间建立明确的界限 |
| 63 | off. | 关闭。 |
| 64 | Instead of saying, I'm out of the office, feel free to slack me whenever. | 而不是说,我离开办公室, 随时可以放松我。 |
| 65 | Say, I'll be offline. | 我马上下线 |
| 66 | Call me only if it's urgent. | 有急事才打给我 |
| 67 | To uphold these personal goals, work together as a team. | 为了维护这些个人目标,作为一个团队共同努力. |
| 68 | Set team | 设定团队 |
| 69 | goals for personal time. | 个人时间目标。 |
| 70 | Do it publicly, collect data, and hold each other accountable. | 公开办事,收集数据,相互问责. |
| 71 | These goals could sound like, I will not check email between 6 and 8 p.m., I will have dinner | 这些目标听起来像是 我不会在下午6点到8点之间检查电子邮件 我会吃晚饭 |
| 72 | with my family four nights a week, or I will go for a jog midday. | 每周四晚都和家人在一起 否则我中午去慢跑 |
| 73 | Check in on your team's progress | 查查你们队的进度 |
| 74 | and see how everyone's doing. | 看看大家怎么样 |
| 75 | If you or your teammates are unsuccessful, work together to | 如果你或你的队友不成功,请合作 |
| 76 | help accomplish personal goals. | 帮助实现个人目标。 |
| 77 | Lastly, you can negotiate for more time to prevent work from | 最后,你可以谈判更多的时间来阻止工作 |
| 78 | creeping into your personal life. | 潜入你的私生活 |
| 79 | In business school, I teach students to negotiate for salary, | 在商学院,我教学生谈判工资, |
| 80 | but realize I spoke almost nothing about negotiating for more time. | 但意识到我几乎不谈谈判 更多的时间。 |
| 81 | What does this | 这是什么? |
| 82 | look like in practice? | 看起来像在练习? |
| 83 | You can ask for more time on adjustable deadlines at work. | 您可在工作时要求更多时间。 |
| 84 | If your client | 如果你的客户 |
| 85 | asks for a deliverable Monday morning, ask for an extension until Tuesday afternoon so you don't | 要求星期一早上交付 请求延期到星期二下午 这样你就不会 |
| 86 | find yourself working on your well-deserved weekend. | 在你当之无愧的周末工作 |
| 87 | And don't worry too much about reputation. | 也别太担心名誉. |
| 88 | Quality truly is the metric that matters most. | 质量确实是最重要的衡量标准。 |
| 89 | In my data, employees who proactively asked for | 在我的数据中,主动要求 |
| 90 | more time reported lower levels of stress and burnout, and were seen as more committed and | 更多的时间报告压力和燃烧程度较低,被认为更加坚定,而且 |
| 91 | professional by their colleagues. | 专业的,他们的同事。 |
| 92 | These are small but powerful changes to not only reframe rest, | 这些是小而有力的改变 不仅是为了重新定义, |
| 93 | but to reclaim it. | 但要收回它。 |
| 94 | Once you discover the profound impact that these changes can have, | 一旦你发现这些变化的深远影响 |
| 95 | you'll feel empowered to demand that others respect and accommodate your approach to time. | 你会觉得自己有权要求别人尊重 并适应你对时间的态度 |
| 96 | Maybe they'll even feel inspired to piece together the fractured moments of their lives too. | 也许他们甚至会觉得被启发 将生命的破碎时刻拼凑在一起 |
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