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新年大计:21天头脑大扫除

2014-01-26    来源:fortunechina    【      美国外教 在线口语培训

提升表现首先要清空大脑,放松神经。问题是怎么做到这一点。曾任美国职业棒球队圣路易斯红雀队的心理健康教练、并帮助球队夺得过冠军的杰森·赛尔克告诉我们,遵循6个步骤,只需要21天就可以神清气爽、精神百倍的投入工作。

Eat too much rich food or overindulge in liquid cheer, and your body will tell you it needs a break -- lots of water, lighter fare, and maybe a few good workouts. According to Jason Selk, before you tackle new challenges in the year ahead, "the mind needs detoxing too. We cram it full of disturbing media images. We don't give it enough rest. Or we strain our brains to the max with work worries and deadlines."

如果吃了太多油腻食物,或者喝得酩酊大醉之后,身体就会告诉你,它需要休息——大量饮水,清淡的食物,可能还要好好锻炼一下。杰森·赛尔克认为,应对新一年的挑战之前,“头脑也需要来次大扫除。我们的头脑里充斥了乱七八糟的传媒影像。我们没有给它足够的休息。或者,由于工作担心和最后期限,我们将头脑累到极限。”

Selk was director of mental training for the St. Louis Cardinals in 2006, when the team won its first World Series in 20 years, as well as in 2011, when the Cardinals won it again. He also coaches executives at companies like Wells Fargo (WFC), Enterprise Rent-a-Car, Northwestern Mutual, and financial advisors Edward Jones on how to get the most out of their brains.

赛尔克在2006年曾担任圣路易斯红雀队(the St. Louis Cardinals)的心理训练总监,这一年红雀队20年来首次赢得棒球大联盟(World Series)冠军,2011年该队再获冠军。他也曾为富国银行(Wells Fargo)、企业租车服务公司Enterprise Rent-a-Car、西北互助人寿保险公司(Northwestern Mutual)和金融咨询公司Edward Jones等公司培训高管最大程度地发挥脑力。

"Mental detoxing is necessary for optimal performance," says Selk, "whether you're a pro athlete or an office worker." So how does he recommend you do it? For the next 21 days, try these six steps:

“不管是职业运动员,还是办公室职员,”赛尔克说。“要提升表现,都必须先进行脑力大扫除。”那么,他建议怎么做呢?在接下来21天里,不妨试试下面六步:

1. Do 30 minutes of exercise three times a week. Selk points to reams of medical research confirming that exercise helps head off the slowing down of mental function that can result from stress (and from aging). "Schedule at least three cardio or weight-lifting workouts every week for three weeks," he advises. "The productivity and energy that exercise brings will far outweigh the loss of a half hour from your workday."

1.每周三次,每次锻炼30分钟。赛尔克指出,大量医学研究证实,锻炼身体能帮助人们摆脱压力(和年龄)导致的大脑运转放缓。“每周至少安排三次有氧运动或举重锻炼,持续三周,”他建议。“锻炼身体带来的效率提高和精力充沛远远可抵消工作日内半小时的时间损失。”

2. Plot each day in advance. "Organize each day before it starts, even if you have to get up earlier in order to do it," he says. "Choose three daily tasks that will have the greatest influence on your performance and success."

2.每天预先做好安排。“就算意味着必须早点起床,也要在一天开始前就做好安排,”他说。“选择三项最能影响你表现和成功概率的事情,作为每日必做功课。”

3. Do your top to-dos first. "Most people do this backwards. They focus first on the unimportant tasks and save the most crucial activities for last," Selk observes. The problem with that, he says, is that "you'll need the greatest energy and focus at the end of the day, when you're already tired from spending hours on low-priority tasks. By getting the most important items done first, you create mental energy and momentum for the rest of the day."

3.要事第一。“大多数人本末倒置。先做不重要的事情,将最重要的事情留到最后,”赛尔克说。这样做的问题是,“每天到了最后,你因为忙那些优先性低的任务已经忙到精疲力尽时,还要集中最大精力专注于最重要的事情。每天先完成最重要的事情,余下时间可以有更充沛的脑力和精力。”

4. Finish what you start. "Unfinished projects leave us feeling self-critical and hassled. As you tackle a project, commit to concentrating on it until it's done," Selk suggests. "If it's a large project, break it down into manageable parts that can each be finished in one sitting." Avoid multitasking if you can, and shut out interruptions and distractions as much as possible.

4.凡事开头就要完成。“没有完成的项目会让我们感到自惭和愧疚。如果接了一个项目,就要全力以赴直到完成,”赛尔克建议说。“如果是一个大项目,可以将它分拆成很多个一次性可以完成的小项目。”尽可能不要同时处理多项任务,避免干扰和分心。

That's often easier said than done, of course, but it's worth a try: "Developing the self-discipline of a finisher will help you feel more satisfied and mentally relaxed at the end of your workday."

当然,说起来容易做起来难,但值得一试:“今日事今日毕,如此自我约束能让你对自己更满意,一天工作结束时头脑也更放松。”

5. Aim for small, continuous improvement. "One sign that you need to mentally detox is feeling hopeless, overwhelmed, or burnt out," says Selk. "This comes from focusing on the end result, and how far away it seems, rather than looking for small signs of progress along the way." So, for 21 days, "remind yourself to seek out any improvement in the situation, small or large. When you get into the habit of seeing improvement, you become more optimistic and less discouraged."

5.关注细小持续的改进。“需要进行脑力大扫除的一个迹象是你感觉毫无希望、难以承受或精疲力尽,”赛尔克表示。“这种感觉源于你总是盯着遥不可及的最终目标,而没有留意一路上细小的进展。”因此,在这21天里“不妨提醒自己留意现状中的种种改进,无论大小。当你养成习惯总是着眼于改进,你会变得更加乐观,不再那么沮丧。”

6. Recharge your mental battery. "The overloaded brain needs rest in order to function optimally," Selk notes. "The brain really is like a battery, and it only needs one full night's sleep in order to recharge." It's okay to work hard and be mentally tired, even several days in a row, as long as you get one solid night of eight hours of sleep every few days.

6.给大脑充充电。“过载的大脑需要休息,才能优化运转,”赛尔克表说。“大脑真的很像一块电池,只要一整晚的睡眠就可以充好电。”连续几天努力工作,人困马乏?没问题,只要你能每隔几天就好好地睡上一晚上八小时。

"Mental rest during the day is also important," Selk adds. "Take out your calendar and schedule one day of rest for each seven-day cycle for the next three weeks. You will find yourself more productive and less mentally exhausted during the other six days."

“白天脑力放松也很重要,”赛尔克说。“拿出日历,未来三周每七天安排一天休息。你会发现另外六天自己会更有效率,精神上也没那么疲惫。”

The reason for doing all this for 21 days is that, according to recent neurological research on brain plasticity, that's how long it takes to replace old habits with new ones. Just for good measure, though, you might think about keeping up these behaviors -- or any other New Year's resolution you've made -- for a full 30 days instead.

为什么要花21天时间来做这些?因为最新的大脑可塑性神经病学研究显示,用一个新习惯取代旧习惯需要21天。当然,为了方便计算时间,也可以考虑坚持整整30天。其它的新年愿望也可以这样。

When executive coach and author Rory Vaden commissioned research firm Kelton to do a survey on New Year's resolutions, the results were intriguing. One in two Americans made a resolution in 2012 and, predictably, nearly half (48%) of those quit trying, at some point, to keep it. Many gave up before January ended. But among those who persevered for 30 days or longer, more than three quarters (76%) were still sticking to their resolutions.

高管教练兼作家罗瑞·瓦登委托研究公司Kelton对新年决心进行调查时,结果很有意思。2012年,每两个美国人里就有一个立下了新年决心,可以预料到的是,近半数人(48%)在某个时候就半途而废了。很多人1月份还没结束就已经选择了放弃。但在那些坚持了30天或更长时间的人中,有超过3/4的人(76%)在调查时仍然在坚持履行自己的新年决心。

"It's tough to cultivate the self-discipline to make real change," says Vaden, author of Take the Stairs: 7 Steps to Achieving True Success. "But if we can just make it through the first month, we're three times more likely to make a permanent change."

“要靠自律做出真正的改变很难,”《通往成功的七级台阶》(Take the Stairs: 7 Steps to Achieving True Success)一书的作者瓦登说。“但如果我们能坚持到第一个月底,我们做出长期改变的可能性就会增加3倍多。”



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