双语：10个小习惯 减少你的生活压力

　　Keeping the stress away from your life isn’t just about the big things and decisions. It is also about the small things. About what you do and do not do from day to day.

　　让生活远离压力并不只是和大事儿及决策有关。它也和小事儿有关。和你每天做什么以及不做什么有关。

　　Those small daily – helpful or unhelpful – habits add up very quickly over the weeks and can be the difference between being focused and feeling good about life or not being able to sleep or work properly and enjoy your life as much as you could.

　　这些每天的小习惯——有益的或无益的——一周一周累积地非常快，正是它们有可能让你的生活有所不同。你可能享受生活并感觉良好，也可能无法入睡或无法正常工作，更不用提尽可能地享受生活了。

　　In this article I’d like to share 10 small habits that have had a huge positive effect in my life and that protects me from both the stress out there in the world and the stress I can cause myself.

　　在这篇文章中，我想和大家分享10个小习惯，这些习惯对我的生活起到了很大的积极影响，让我远离世界上本来就有的压力以及自己导致的压力。

　　1. One thing at a time.

　　一次只做一件事

　　It is often tempting to multi-task to get things done quicker. But every time I feel that impulse I remind myself that in the past I have actually gotten better results, been able to focus more sharply and had less stress in my mind and body when I single-tasked. And so I continue to do one thing at a time.

　　多任务处理往往很诱人，好像能让人更快地把事情做完。但是每当我有那种冲动时，我就会提醒自己，过去当我单任务处理时，结果更好，我更专注，头脑、身体的压力更少。所以我继续一次只做一件事情。

　　2. Just write it all down.

　　把它写下来。

　　Trying to remember every idea, meeting and so on is not the best use of your mind.

　　尝试记住每个想法、会议等等并不能最好地利用你的大脑。

　　And if your memory is anything like mine then you may lose many ideas if they are not captured pretty quickly. So just write all of your good or great ideas, insights and thoughts down to keep them safe and to unload your mind.

　　如果你的记忆力和我差不多，那要是你不很快的把想法捕捉下来，它们很快就会溜走。 所以把好的主意、看法和想法都写下来，保证它们记录下来，减轻大脑的负担。

　　3. Don’t guess. Ask.

　　不要去猜。去问。

　　Trying to read minds usually don’t go so well at all. So instead, just communicate and ask.

　　读心术并不是那么好用。取而代之，去和他人沟通并加以询问。

　　By doing so you promote openness in your relationships in the long run and that will also help you to minimize unnecessary conflicts, misunderstandings, negativity and waste or time and energy.

　　这样做，从长远的角度上来说可以提高关系间的开放性， 那也会帮你减少不必要的冲突、误解、消极情绪以及时间和能量的浪费。

　　4. Keep everything in its place.

　　把东西放在固定的位置上。

　　If everything has its place then your home and workspace will have a more calming effect and it will be less stressful to find those important papers or your keys and wallet as you are heading out to catch the next bus.

　　如果东西都有固定的位置，那么你的家和工作地点会有更好的镇定效果，当你赶车时去找重要文件或钥匙、钱包时压力就不会那么大了。

　　5. Set clear daily time-limits for your work.

　　每天为工作设定明确的时间限制

　　This has been so important for me to not get lost in the very stressful grey zone and to not think about my business and this blog after my workday is done.

　　这一点对我来说非常重要，它让我不会迷失在充满压力的灰色区域中，让我在工作做完后不去想业务和博客。

　　Three limits that I have set are:

　　我设定的三个限制是：

　　Breaks every hour. I usually work for about 45 minutes and then take a 15 minute break when I step away from the work and do something completely different.

　　每个小时都要休息。我通常工作45分钟然后休息15分钟，停止工作，做一些完全不同的事情。

　　Start and stop-times for work. I don’t work before 8 in the morning and I don’t work after 7 o clock in the evening.

　　设定工作的开始和结束时间。早晨8点前和晚上7点后我都不会工作。

　　I don’t work weekends. I usually check emails once per weekend just to see so there is not something truly important I have to attend to. But other than that I stay away from work over the weekend and spend time with my family, friends, a good book or movie or I do some other fun activity.

　　周末不工作。 我经常会在周末查一下邮件看看有没有真正重要的事情需要注意一下。除此之外，我周末是不工作的。我在周末和家人、朋友一起玩，或看一本好书、一部电影或做其他有趣的事情。

　　6. Be 10 minutes early for meetings.

　　开会时早去10分钟。

　　This is a very small habit but in my experience it can sure decrease the daily stress a whole lot.

　　这是个非常小的习惯，但是以我的经验，它会减少大量的压力。

　　For me it has transformed travel time during my day into relaxing breaks instead of passages of time and space that only up my levels of stress and other negative feelings.

　　对我来说，它把我的出行时间转换成了休息的片刻，而不是成段的增加压力和其他负面情绪的时间和空间。

　　7. Do email checking etc. as late in the day as possible.

　　尽可能晚地去查看电子邮件

　　I try to stay away from my inbox until the end of my workday. Doing my work this way helps me to have less distraction and to focus fully on creating new articles, newsletters and premium courses early in the day.

　　我尽量在工作快结束时查看电子邮件。这样做能让我少分心，能让我在一天的早些时间里把注意力完全放在写新的文章、通讯稿和优质的课程上。

　　This may not be possible for everyone of course. But see if you can do one or two hours of uninterrupted work on your most important tasks in the morning before checking your email.

　　当然，这并不对每个人都适用。但是你可以试试，在查看邮件前能不能一两个小时无打扰地去做最重要的任务。

　　8. Pack before you go to bed.

　　在上床睡觉前把明天的东西准备好。

　　You’ll be less stressed out in the morning and you are less likely to forget something.

　　早晨你的压力就会减少， 你忘带东西的可能性也会降低。

　　9. Aim to keep it very simple instead of creating drama or mountains out of molehills.

　　目的是要简单，而不是要弄出戏剧性的事件或小题大做

　　Drama, conflicts or creating mountains out of molehills can fill life with things that seem important and sometimes exciting. But those things will also suck up much of your time and energy and create stress and friction in your life.

　　戏剧性的事件、冲突或小题大做能让生活充满着看似重要和让人兴奋的事情。但是那些事情会占用你大量的时间和精力，并让你的生活增加压力和摩擦。

　　A few things that help me to avoid extra drama, conflicts or creating mountains are to ask myself these 3 questions when I am in a negative situation:

　　有几件事能帮我避免额外的戏剧性的事件、冲突或小题大做。这就是当我处于不利的局面时，我会问自己这三个问题：

　　Am I making a mountain out of a molehill right now? Will this matter in 5 years or even 5 weeks? How can keep things extremely simple in this situation?

　　我现在是不是小题大做？ 这件事5年后或甚至5周后还重要吗？ 在这种情况下如何能让事情变得非常简单？

　　10. When overcome with stress, just breathe.

　　面对压力时，深呼吸

　　When stressed, lost in a problem or the past or future in your mind breathe a little more deeply than usual and make sure you breathe with your belly. Do this for about 1-2 minutes.

　　当有压力时，当迷失在脑海里的问题或沉迷于过去、未来时，比平常呼吸得深一些，确保用腹部呼吸。这样做1-2分钟。

　　It will calm your body down and bring your mind back from future worries or past mistakes and into what is happening right here in the present moment again.

　　它会让你的身体平静下来，让你从对未来的担忧或过去的错误中回过神来，把注意力集中在当前发生的事情上。