苹果7的提醒事项怎么用:不想再累了

“原地踏步最累”——中国谚语

Post written by Leo Babauta

作者：Leo Babauta

It’s tough being tired all day. I’ve had days like this, when I’m struggling through the day and don’t have the energy to tackle anything that matters.

     累一整天十分艰辛。我有一段时间就这样，煎熬着过完一整天，没有精力解决任何问题。

Hell, I’ve had years like this.

     我就像这样，经年地狱。

When you’re tired, not much seems appealing. Life is dulled, and you don’t get much accomplished. Worst, you don’t have the energy to change the situation.

    累的时候，什么都没有兴致。生活枯燥乏味，什么也完成不了。还有更坏的，没有改变现状的精力。

These days I don’t have many days like this, but when I do, I rest. We have gotten good at ignoring our body’s signals — much of our lives is training our minds to pretend our bodies aren’t tired, so we can be more productive.

     现在我不会再这样，但累的时候，我就休息。我们易于忽视身体发出的信号——生活大部分在训练我们的心去假装我们的身体不会累。

This is wrong. It ends up in burnout and less production, because we inevitably run out of energy. Listen to your body — your long-term health and sanity depend on it.

     这错了。最终会消耗殆尽、少产，因为我们不可避免地会耗尽精力。倾听你的身体——你长期的健康和头脑清晰都靠它。

Why We’re Tired

我们为什么会累

Mostly we’re tired because we don’t rest enough. Yeah, I know: duh, Leo. But if it’s so obvious, why do we ignore it?

     很多人累是因为休息不够。我知道，不用你说，Leo.但既然如此明显，为什么我们不管不顾？

The Spanish famously have siestas. When I get tired, so do I. It’s a luxury not everyone can afford, but even when I had a day job I would find ways to sneak into a back room and take a power nap of 20 minutes.

     西班牙有名地有午休。我累时，我就午睡。并不是每个人都能有如此的奢侈，但是即使我一天都有工作，我也会找机会溜进里屋，打盹20分钟养足精神。

We don’t rest enough. It’s not as important as other things: waking early, getting stuff done, attending to a thousand meetings, being sucked into the world of online connections and reading, god-forsaken television.

     我们休息不够，并不像其他事情那么重要：早早醒来，做完事，参加上千个会，埋在在线联系世界和阅读中，坐在电视机前。

So we cut rest in favor of these other things that are much more important, and then wonder why our energy levels are low.

     我们缩短睡眠时间，就为了那些更重要的其他事情，然后发出疑问，为什么我们的精力水平如此之低。

But there’s more. If you’re like me, you drink coffee in the morning. You might drink more later in the morning, to keep yourself energized. By the time afternoon rolls around, you’re in caffeine withdrawal. This is often why people are sapped by mid-afternoon.

     这还不够。如果你像我一样，会在早上喝咖啡。上午稍晚一点你会喝更多，为了让自己精神抖擞。下午时光流逝，你沉浸在咖啡因里面。这就是通常人们半下午元气大伤的原因所在。

We also run ourselves too fast, like a sprint, when life is much longer than a sprint. Try it: go outside and sprint all-out for two minutes. Stop, breathe for a sec, then sprint again. See how long you can keep that up — most can’t go very long. Our days are like a series of sprints.

    我们也跑得太快，像冲刺一样，尽管生命远比冲刺时间长久。试试吧，走到外面，竭尽全力地冲刺两分钟。停下来，呼吸几秒，然后再冲刺。看看你能坚持多久——大多数人都不能坚持很久。我们的生活就像一连串的冲刺。

Note: Sometimes chronic fatigue can be a sign of deeper problems. For athletes, it’s often a sign of overtraining. For others, it could be a sign of depression or other medical issues. If it’s a continuing problem, I’d recommend getting checked out, just in case.

     注意：有时习惯性疲劳是一些深层问题的症状。是运动员的话，尝试运动过量的信号。对于其他人，可能是抑郁或者其他医学情况的症状、如果是一个持续的问题，为了以防万一，我建议检查一下。

How to Get Started When You’re Too Tired to Start

当你太累而无法再开始的时候怎样开始

My first suggestion is to take a nap. If you’re too tired to take other steps, taking a nap is easy. If you can’t take a nap, at the very least disconnect from digital devices. Computers and smartphones are powerful tools, but being on them for too long tires us out.

     我的第一个建议是小睡一会儿。如果你太累了不能再做其他的事，小睡一会很容易。如果你不能打盹，至少脱离数字设备。电脑和智能手机是很强大的工具，但是长时间使用会让我们精疲力竭。

Disconnect, get outside, take a walk. Cancel an appointment or two if you can. Stretch. Massage your shoulders. Close your eyes for a few minutes. Breathe.

     离开，走去外面，散个步。如果可以的话取消一到两个约会。伸个懒腰，活络肩膀，闭上眼睛几分钟，呼吸。

These are small things you can do right away, and they will help you become more rested.

     这些都是你可以立马就做的事，可以有益于你得到更好的休息。

More Solutions

更多的解决方法

Once you’ve taken the first steps, you’ll be a bit more rested and can take a few more steps:

         一旦你开始了第一步，你就恩那个更多的休息，然后开始更多步：

1. Sleep more at night. If you’re not getting at least 7 hours of sleep, you’re probably getting too little. Lots of people need a full 8 hours, and some need more. Go to bed earlier — the Internet will be fine without you. I like to read before bed (a book, not websites) as a ritual that helps me sleep. It takes awhile before your sleeping patterns change. If you have insomnia, try my simple cure.

1、晚上睡更久。如果没有至少7个小时的睡眠，那就太少了。很多人需要8个小时的睡眠，可能还有更多的。早点上床——因特网没有你也是可以的。我喜欢睡前阅读（是书而不是网站），这像个惯例，能助我入眠。睡觉模式的转变可能需要一段时间。如果你有失眠症，试试我的简单疗法。

2. Take stretch breaks. We sit for too long at the computer, sapping energy. Get up, stretch, every 20-25 minutes. Walk around for a minute or five. Move in any way you can — do pushups, squats, lunges, jump up and down, do a dance. Get the blood circulating.

2、伸展放松。左面在电脑前坐太久，精力在消耗。每20-25分钟，站起来，伸展一下身体。走动1到5分钟。尽可能地移动——做俯卧撑，蹲下起立，弓步，跳上跳下，跳舞。促进血液循环。

3. Exercise regularly. You needed me to tell you to exercise, I’m sure. But it’s amazing how even a little exercise can help you to feel more energized throughout the day. A huge workout session can leave you exhausted — in which case you should rest — but shorter workouts leave you physically just a bit tired, but mentally you feel amazing.

3、有规律地锻炼。需要我告诉你去锻炼的话，我会的。你会惊叹，一点点的锻炼会让你一整天感觉精力充沛。大量的锻炼训练会让你精疲力尽——在这种情况下你应该要休息——但是时间较短的锻炼可能让你身体上有一点点疲劳，但是心理上你会觉得惊叹。

4. Cut back the caffeine. If you go cold turkey with caffeine, you’ll really have no energy. But cutting back a little at a time, while doing some of the things mentioned here, won’t be bad. And you’ll skip the afternoon withdrawal, which can ruin half your day. If you feel tired from drinking less caffeine, take a short nap.

4、减少咖啡因。如果完全停止使用咖啡因，你可能一点精神都没有。但是每次减少一点点，做一些我提到过的那些事，效果就不会那么差。你就能避免那毁了你半天的下午疲倦。咖啡喝少了疲倦的话，就小睡一会儿。

5. Be less busy. Seriously, we’re too busy these days. Cut back on commitments, put space between things, allow yourself to have a slower pace. Your energy levels will thank you.

5、少忙一点。严肃地说，现在我们实在太忙了。减少承诺，事与事之间留点空隙，让自己的步伐缓慢一点。你的精力将会感激不尽。

6. Focus. While most people multitask, in truth that’s mental juggling. And there’s only so much you can do in a day. As most of you know, I advocate single-tasking — it’s basically doing one thing at a time, and being fully present while doing that task. This really transforms anything you do, from work tasks to conversations to chores like washing the dishes. It’s less tiring, mentally, and it can make anything you do more enjoyable. Life is less tiring when you single-task.

6、集中注意力。很多人多任务时，实际上是心灵上的欺骗。你一天能做的只有那么多。我们大多数人都知道，我提倡单任务——基本上就是一次就做一件事，做任务时全心投入。这真的可以改变你做的所有事，从工作任务到对话到像洗衣服那样的日常琐事。心灵上会少累一点，也能让你做得更欢欣。当你单任务时，生活会少累一点。

7. Hydrate. This is actually a huge factor that most people don’t realize is making them tired. Drink water throughout the day. You don’t really need 8 glasses of water (we get some in food and other drinks), but drinking more water doesn’t hurt. Your pee should be a light yellow if you’re well hydrated (not clear, definitely not dark yellow).

7、水合物。这实际上是很多人没有意识到的让他们疲倦不堪的重大因素。整天喝水。你真的不需要8杯水（我们会吃一些东西和喝其他的饮料），但是喝多了也无害。你的尿应该有一点轻微的黄，如果你好好摄入了水合物（不干净，没必要和黄色的）。

8. Freshen up. Sometimes a quick, cold shower in the afternoon or evening can be refreshing. Or change your socks. If you’re sweaty, a fresh outfit also helps. Wash your face. You’ll feel brand-new.

8、梳洗一番。有时下午或者傍晚的快速的冷水澡能让人焕然一新，或者换双袜子也一样。如果出汗了，换身衣服也有用。洗个脸，也会感觉焕然一新。

9. Work on something you’re excited about. If you’re passionate about something, you’ll feel energized. If you don’t really care about your work, you’ll be dragging. Read this if you need help.

9、兴奋时干点事。如果你对某事很有激情，你会觉得精神饱满。如果你真的不在意你的工作，你就会缓慢而吃力。如果你需要帮助的话读读这个。

10. Work with interesting people. If you work with other people who are passionate about something, you’ll feel more excited about the work you do. It’s incredible to work with a partner or group of people who care about what they’re doing, who are fired up. If you don’t have that, seek it out.

10、和有趣的人一起工作。如果你和一些对某事有激情的人一起工作，你会对你手头上的事更感兴趣。和对手头上正在做的事上心而有激情的搭档或者团队一起工作，作用是惊人的。如果没有的话，寻觅吧。

11. Learn what makes life effortless. We thrash about in the water all day, making the swim exhausting. Instead of working against the world, learn to glide. I write about this more in my new book, The Effortless Life, which comes out next week. More soon!

11、想想什么能让生活更容易。我们在水中手脚用力扑腾，游得精辟力尽。不要和世界对着干，顺着它吧。我在我的新书《轻松生活》中写了更多，它下个星期就会出版，很快！

‘A lot of people are tired around here, but I’m not sure they’re ready to lie down, stretch out and fall asleep.’ ~Jim Jones

”很多人现在都很累，但是我不确定他们会躺下休息，伸伸懒腰，然后入睡。“Jim Jones