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寻找工作和生活的平衡点

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原作者:
来源Finding the Elusive Work-Life Balance
译者dorothyk

How do you find a balanced life when you’re overloaded with work?

超负荷工作时你要如何平衡你的生活?

How do you switch off work when you’re away from the office?

当你离开办公室后你要如何完全远离工作?

The answers to these very common questions are elusive. It’s never an easy thing. But once you do find this balance you’ll find enormous benefits: more enjoyment of life and better relationships and less stress and a better quality of life overall.

这些问题很普遍,可答案却很难找。这从来不是件容易的事。但一旦你找到了这一平衡,你将受益匪浅:更多生活的快乐,更美好的人际关系,更少的压力以及随之而来更高的生活质量

A reader recently asked:

有读者最近问我:

“I’d love to hear advice on how people who work full-time jobs can still manage to attain a well-balanced life. Especially in roles that give you sales targets, monitor you, and can be very stressful. I know it’s best to switch off after working hours, but sometimes (as humans) it is tough.

"我想听听能有优质生活品质的全职人士的建议。尤其是来自那些会给你设定销售目标、监督你并给人带来巨大压力职业的人。我知道下班以后最好不要工作,可作为普通人来说这有时很难做到。

In Hong Kong, part-time jobs don’t pay well here and are tough to find, and full-time jobs often require overtime and are very stressful (it’s the Hong Kong norm to squeeze out as much as you can from an employee). In this corporate jungle, a part-time would be a perfect job for me (say 9-3 everyday); however it’s very hard to find jobs like that – it’s just not how the job market here is in Asia.

在香港,兼职收入不高并很难找到,而全职工作通常要加班并且压力很大(全力压榨雇员正是香港标准)。在这片企业森林里,一份兼职工作对我来说是最完美的(比如说每天9点到3点工作);然而,这样的工作太难找了——这和别的亚洲人才市场不一样。

So how does one keep their calm and be grounded and still make time & energy for family, friends, myself, hobbies, interests and let’s face it – sanity? How does one learn to ‘not keep goals’ when that is what is expected from 8:30 a.m.-6:30 p.m. 5 days a week? It’s tough to be 2 different people at work and outside of work.”

所以,人们是如何做到冷静、脚踏实地地工作,又有时间和精力分给家人、朋友、自己、兴趣爱好还能井井有条的呢?在每周五天从8:30am6:30pm工作时为目标奋斗而除此之外不想它们的呢?工作时和工作外几乎成为两个不同的人,实在很难。"

That’s a tough one. I should note that in many countries — including the U.S. — this is a common problem even if it’s not as pronounced as in Hong Kong (for example). We all face these problems whether we’re employees or self-employed or free-lancers or own our own businesses.

这确实很有难度。我得说,包括美国在内的很多国家都普遍存在这一问题,即使并不如香港那么明显。无论是打工、创业还是自由职业者,亦或自己当老板,大家都在面对这些问题。

I’ve created a life where balance is intentionally built-in but it hasn’t always been that way. I’ve worked in the private sector (in the news industry) where they try to squeeze every bit out of employees and we were often asked to work longer hours without compensation. I’ve worked in demanding public service jobs where working into the night and weekend hours (again without more pay) were the norm. It wasn’t easy finding balance.

我曾试图寻找生活和工作的平衡但并不总是成功。我曾为一家新闻业的私营单位工作,他们总想榨干员工最后一滴血而我们常被要求无偿加班。我也曾在公共服务单位工作,在那儿,夜班和周末上班(也没有加班费)稀松平常。要找到平衡,并不容易。

But don’t despair. Change is possible. These days I have created a life where I work less but on things I love. I make time for staying active and getting outside. I make time for playing with my kids and being alone with my wife. I find time alone for reading and walking and thinking. And as I do these things work isn’t always on my mind.

可你也别绝望。改变还是有可能的。近来我已经开始减少工作而多做我真正喜欢的事情了。我腾出时间来保持精力、外出活动,找时间和我的孩子玩耍或和我妻子过二人世界。我也找到了阅读、散步、思考的独处时光。并且,我做这些事情的时候,工作并不占据我的头脑。

I have a few key tips that should help no matter what your work situation:

不管你的工作现在到底如何,这儿有一些小窍门,应该有所帮助。

1. Set a time to shut off work. Working all day and night means you are nothing but your job. Your life belongs to your employer (or if you’re the employer then your life belongs to your employees or customers). Take ownership of your life — find variety and ways to burn off stress and find enjoyment in life! Start by setting a time each day when you shut off work. Whether that’s 5 p.m. or 5:30 or 6 or 7 or 9 p.m. Some of you can set it even earlier if you start earlier — say 4 p.m. or something like that. Set that time and make it happen. After that shut-off time you will not do work or check email or think about work.

1.给自己设定一个脱离工作的时间。日以继夜的工作意味着你除了工作一无所有。你的人生属于你的老板(如果你是老板,那么你的人生属于你的员工和客户)。夺回你生活的自主权吧——给生活找点乐子找点不同找点缓解压力的方式!这一切将从给自己脱离工作设定一个时间开始,不管它是五点,五点半,六点、七点甚至是九点。如果你开始工作很早,那你也可以把它设得很早,比如说四点之类的。设下时间以后,按这个设定来做。在这个时间以后,你就不要再做与工作相关的事、检查邮件或者思考关于工作的问题。

2. Find something to immerse yourself in after work. What do you love doing besides work? Do you love to read or run or play sports or hang out with friends or play with your kids or build model ships or play games? If you don’t already have a passion then pick something that sounds fun and give it a try. It doesn’t have to be expensive — it could be as simple as hiking around your neighborhood or volunteering at a charity or helping friends with household projects. Schedule it as soon after work as possible. And while you’re doing it try to completely immerse yourself. Don’t think about work — only think about the after-work activity.

2.给下班后找一件你能沉浸其中的事做。除了工作以外,你爱做什么?你喜欢看书还是跑步?做运动或者和朋友外出?和孩子玩耍,搭航模,要么玩游戏?如果你还没有想做的,那就挑一个听上去有趣的试一试。它不一定要很贵——可以很简单,比如在家附近远足或者去慈善机构当义工,也可以帮朋友做一些家事。尽可能一下班就安排好它。下班后只想下班后的事,而不要再想工作了。

3. Learn to be mindful and present. It’s not easy to just switch your mind off work but it’s a skill you can learn over time. The way to learn this isn’t to try to block work from your mind — it’s to learn to bring your mind back to whatever you’re doing after work. It doesn’t matter what you’re doing: it could be household chores or exercise or talking with someone or taking a bath or eating. Whatever it is … that’s all you want to focus on. Your mind will inevitably slip into something else. That’s OK. Bring it back gently and without reprimand. Slowly with practice you will get better at being present. Which means your work won’t always be on your mind.

3.学会关注当下。学会不想工作不是能一蹴而就的事,但慢慢来,你会学会它的。学习它的方法并不是阻止自己去想它而是通过想别的事情,任何你下班后做的事情。你在做什么无关紧要:可以是家务、锻炼,和别人聊天,泡澡或者吃饭。随便什么都行你只需将你的注意力集中于此。不可避免的,有时你的思绪会飘走,没关系,别责怪自己,再把它拉回来就好了。渐渐的,你就越来越善于关注当下,而这意味着你的工作不再独占着你的头脑。

4. Take breaks at work. Not everyone will have this flexibility but it’s worth doing if you can manage it. Basically if you’re working for 8 or 10 hours you don’t want to do it non-stop. You need to find balance even at work. So at least once an hour get up and walk around. Get outside if you can and take a walk. Stretch and massage your shoulders and get your blood moving. Do some squats or pushups if you want to start getting fit. Talk to someone. Drink water. Eat fruits and vegetables. Your break just needs to be 5-10 minutes but it’s important.

4.工作时偶尔休息。并不是所有人都能这么做,但如果可以的话,你值得这么做。一般来说,如果你一天工作八小时或者十小时,你不可能想毫无间歇的工作。在工作室你也需要寻找平衡。所以至少每一小时站起来四处走走。如果可以的话,到室外散个步。舒展、按摩你的肩膀,促进你的血液循环。想塑形的话,你还可以做几个深蹲或者俯卧撑。和别人聊聊天,或者喝点水、吃点果蔬。你只需要5-10分钟的小休息,可它非常有用。

5. Increase your skills while at work — to prepare for leaving work. If you are very skilled at what you do then you become worth more. In fact it’s often possible to quit your job and start your own business if you’re good enough. And it doesn’t take a lot of money to work for yourself — you can start a business with practically no money. I started mine while still working full time: my job funded my startup business. Even if you don’t go into business for yourself you’ll be worth more with a high skill level. So devote your work hours to learning and perfecting your work skills.

5.加强工作能力——为了离职做好准备。如果你对工作十分在行的话,你的工作效率就高。事实上,如果你够强的话,辞职自己另起炉灶也未尝不可。而自己立业不需要花很多钱——有时候你可以白手起家。我全职工作的同时就开始创业:我的工作就是我的启动资金。

6. Find ways to increase your income while decreasing hours. As your skills increase your value increases. Slowly pick jobs or projects that earn more money per hour. This often means changing jobs but it might be a promotion or change in roles. It could mean starting your own business or becoming a consultant. If you already have your own business or work for yourself then you should slowly be picking jobs or business projects that pay more for every hour you spend working on them. By increasing income you can decrease hours and free up more time for yourself.

6.寻找减少工作时间又增加收入的方法。当你能力增强的时候,你的价值自然也就变高了。慢慢地,你要开始接一些时薪更高的工作和项目。这通常意味着你得换工作,但也有可能是升职。也有可能你开始创业或者成为顾问。如果你已经拥有自己的公司,那你也应该选择去做那些收益高而工作时间少的项目。通过增加收入减少工作时间,你就为自己赢得了更多的空闲时间。

7. Learn that you are not defined by work. You can be happy without your job. Your value isn’t completely tied to your work. For example: I’m a writer but it’s not the only thing I am. I’m also a father and husband and know that those are my most important roles — not my role as a writer. I am more than that as well: I run and read and learn and help others and am constantly experimenting with life. I can do things other than my job and be fulfilled. So can you. And once you discover this you’ll free yourself to find a life outside of work. Then balance is simply a matter of logistics — you just need to make it happen by taking small steps.

7.记住,你不是因为工作而才成为你。没有工作,你也能很幸福。你的个人价值并不全系在你的工作上。比如说:我是一个作家,但我不仅仅是作家。我也是父亲、丈夫,并且这些才是我最重要的部分——而不是作家那一项。当然我也并不仅仅是这些:我跑步、读书、学习,帮助别人,体验生活。除了工作,别的事情也让我充满成就感。你也一样。一旦你同意这一条,你将在工作之外找到自己的生活,活得自由自在。寻找生活和工作的平衡不过是一个运筹学的问题——你只需要做一些小努力让它发生而已。

Small steps is always the answer. You don’t need to be perfect at shutting off work or being present or pouring yourself into something after work. You just need to start doing it and in doing so you’ve already started down the road to balance.

这些努力正是前文问题的答案所在。你不需要完完全全地做到忘掉工作、只想现在或者其他事情而非工作。你只需要开始去做,在这么做的过程当中,你已经走上了通往生活和工作平衡的道路。

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