新工作烦躁_变得烦躁不安9种改变在家工作的方法

If you’re missing your pre-quarantine work routine, these simple tips can help rejuvenate your work from home experience.

如果您缺少检疫前的日常工作，这些简单的提示可以帮助您从家庭体验中恢复活力。

By Jill Duffy

由 吉尔·达菲

Anyone who started working from home in the past few months has likely experienced some benefits and some drawbacks to their new situation. Seeing as good news is in short supply these days, I want to focus on the good things—working remotely comes with some wildly fantastic advantages. Let’s look at how can we use those advantages to shake up our routines when we feel them stagnating.

在过去的几个月里从家里开始工作的任何人都可能会遇到一些新情况带来的好处和弊端。 如今，由于好消息紧缺，我想专注于好事-远程工作具有一些惊人的优势。 让我们看看当我们感到停滞时如何利用这些优势来改变我们的例程。

Recently, I posed this question to some friends, colleagues, and acquaintances: “What changes have you made since working from home that have had a positive outcome?”

最近，我向一些朋友，同事和熟人提出了这个问题：“自从在家工作以来，您做出了哪些积极的改变？”

Their answers point to ways you can try changing your work-from-home routine if it’s feeling tedious, unproductive, or otherwise stale.

他们的答案指出，如果您觉得自己的工作乏味，效率低下或陈旧，您可以尝试更改其在家工作的方式。

1.回顾您的议程第一件事 (1. Review Your Agenda First Thing)

Without a commute, you might have more flexibility in the morning in terms of time and how you use it. My sister mentioned that she’s changed her morning routine completely and for the better. Instead of riding the subway, she now looks over her email and to-do list while having coffee and breakfast. She then goes for a walk before really digging into anything in her workday. In other words, she orients herself to the day’s agenda and then gives herself time to process it.

如果不上下班，您可能会在早上的时间和使用方式上有更大的灵活性。 我姐姐提到她已经完全改变了自己的早饭习惯，并且变得更好了。 现在，她不用坐地铁了，一边喝咖啡和早餐，一边查看电子邮件和待办事项清单 。 然后，她散步，然后在工作日真正开始研究任何东西。 换句话说，她将自己定位在当天的议程上，然后给自己一些时间来处理它。

While it’s new to her, this strategy of reviewing what needs to be done before starting work has been around for a long time. It’s common among people who are organized and efficient because it prevents surprises, like forgotten calendar appointments, and creates an opportunity to adjust their outlook and intentions for the day.

尽管这对她来说是新手，但这种在开始工作之前进行审核的策略已经存在了很长时间。 这在有组织，有效率的人中很常见，因为它可以防止出现意外情况(例如被遗忘的日历约会)，并提供了一个机会来调整他们的一天和一天的意图。

2.多休息一下 (2. Take More Breaks)

More than a few people told me that since working from home, their relationship to breaks has changed dramatically and for the better. In particular, I heard that people are taking more frequent breaks when they need them. Doing so can prevent eye strain and other injuries. Breaks also help prevent burnout.

超过几个人告诉我，自从在家工作以来，他们与休息的关系发生了巨大的变化，并且变得更好。 特别是，我听说人们在需要时会更频繁地休息 。 这样做可以防止眼睛疲劳和其他伤害。 休息还有助于防止倦怠。

When working in an office, it’s easy to feel silently judged if you walk away from your desk too often or for too long, and that can prevent people from taking breaks. But at home, this pressure might not exist at all, making it easier (mentally) to take a pause when you need one. The trick is that you have to actually do it. Because you may have fewer interruptions (Zoom meetings aside), you might find that you actually forget to take your breaks. If you find this happening, set alerts, alarms, and reminders—whatever works for you.

在办公室工作时，如果您经常离开办公桌或时间太长，很容易被默默地判断出来，这可能会阻止人们休息。 但是在家里，这种压力可能根本不存在，因此在需要时稍作停顿(在心理上)比较容易。 诀窍是您必须实际执行此操作。 因为您打扰的次数可能更少(不包括会议缩放)，您可能会发现自己实际上忘记了休息。 如果发现这种情况，请设置适合您的警报，警报和提醒。

It’s important to acknowledge that for people with care responsibilities, being home will likely mean that some (perhaps many) of your breaks go toward helping children, other people, or pets. In that case, your breaks might feel like obligations or distractions rather than moments of relaxation. This is one of the ways that the coronavirus pandemic has specifically affected women, who have a disproportionate share of these responsibilities.

重要的是要认识到，对于有照顾责任的人来说，在家很可能意味着您的一些(也许很多)休息时间是用来帮助孩子，其他人或宠物。 在这种情况下，您的休息可能会感觉像是义务或分心，而不是放松的时刻。 这是冠状病毒大流行特别影响妇女的方式之一，妇女在这些责任中所占比例不成比例。

3.多睡 (3. Sleep More)

When you don’t have to commute, and you don’t have to spend as much time making yourself presentable for the day, you might have earned back a little slice of time. If you’re using that extra time to sleep a little longer, bravo! Don’t underestimate the power of more sleep. If you can get an extra 25 minutes per day, that’s more than two hours of additional sleep over the course of a five-day workweek.

当您不必上下班，也不必花费太多时间使自己成为一天中的榜样时，您可能会赚回一点时间。 如果您要花更多的时间睡得更长一点，那就太好了！ 不要低估更多睡眠的力量。 如果您每天可以多休息25分钟，那么在一个为期五天的工作周中，要多睡两个小时。

Sleep helps us recover from the day, as well as function at our best when we’re awake. If you want to be able to focus and put in good hours of work, you need to also put in good hours of sleep. Sleeping enough and getting high-quality sleep takes time, and an extra 15 or 30 minutes each day adds up. For some ideas about how to get more and better sleep, read our article on how tech can help (and hurt) your sleep. We’ve also collected the best technology for getting a good night’s sleep.

睡眠有助于我们从一天中恢复过来，并在清醒时发挥最佳功能。 如果您想专注于工作，并保持良好的工作时间，则还需要保持良好的睡眠时间。 足够的睡眠并获得高质量的睡眠需要时间，并且每天额外需要15或30分钟。 有关如何获得更多和更好的睡眠的一些想法，请阅读我们的文章， 了解技术如何帮助(和伤害)您的睡眠 。 我们还收集了最好的技术，以使您睡个好觉 。

4.用不同的方式写您的待办事项清单 (4. Write Your To-Do List Differently)

Jodi Harris is a personal coach who has been running her business from home for several years. She told me that when she switched from office life to that of a self-employed person working from home, she made one tiny change that had a huge positive effect: She stopped writing a daily to-do list and instead created a weekly list.

乔迪·哈里斯 ( Jodi Harris)是一位私人教练，已经在家经营她的生意已有好几年了。 她告诉我，当她从办公室生活转到在家工作的自雇人士的生活时，她做了一个微小的改变，产生了巨大的积极影响：她不再写每日待办事项清单，而是创建了每周清单。

Doing so helped her think differently about how much she could move tasks and appointments around to make them work together. A daily to-do list was too restrictive.

这样做使她对可以移动多少任务和约会以使它们协同工作的想法有所不同。 每日待办事项清单过于严格。

If you’re hitting a wall with your ability to work from home, try shifting how you write your to-do list. You could try a weekly list, or you might try another method of organizing your tasks altogether—switching, for example, from keeping lists to using a kanban board.

如果您在家中办公时遇到麻烦，请尝试更改待办事项清单的编写方式 。 您可以尝试每周列表，也可以尝试另一种完全组织任务的方法-例如，从保留列表切换为使用看板 。

5.改变您的工作时间 (5. Change Your Working Hours)

Dedicating yourself to fixed working hours can be a great habit. If you’ve been working from home for a while and need to shake up your routine, though, changing your hours is one way to do it.

将自己献给固定的工作时间可能是一个好习惯。 但是，如果您已经在家工作了一段时间，并且需要重新调整常规，那么改变工作时间是一种解决方法。

If you can set your own hours, you can shift your whole day by an hour or two in either direction, or you can split up the day differently. What happens when you work for two hours early in the morning and then take two hours to do yoga and take a hot shower before getting back to business? How would it feel to stop working an hour earlier than you do now and then take an hour after dinner to wrap up? Remember, the change you make doesn’t have to be permanent, so if it’s not working for you, you can always go back to your previous schedule.

如果您可以设置自己的时间，则可以将整个一天的时间向任一方向移动一两个小时，也可以以不同的方式进行分配。 当您一大早工作两个小时，然后花两个小时做瑜伽和洗热水澡，然后再恢复营业，会发生什么情况？ 感觉比现在早一个小时停止工作，然后在晚餐后一个小时结束工作，感觉如何？ 请记住，您所做的更改不必是永久的，因此，如果对您不起作用，则始终可以返回到以前的时间表。

6.消除午餐时间的犹豫不决 (6. Eliminate Lunchtime Indecision)

Working closer to your personal refrigerator can be a pain point, but it also allows you to eat differently. If you used to buy lunch when you worked in an office, you might save a lot of money by eating at home. But the decision of what to eat and when can really sap some people’s energy. So what can you change about your lunch habits while working from home?

在靠近个人冰箱的地方工作可能会很痛苦，但同时也会使您的饮食有所不同。 如果您在办公室工作时曾经购买午餐，那么在家吃饭可以节省很多钱。 但是，决定吃什么，何时吃的决定确实会消耗一些人的精力。 那么您在家工作时可以改变午餐习惯吗？

My partner, who has been working from home since mid-March, has found that removing the decision about what to eat and when really helps him not get preoccupied with food. He makes the same lunch every day and at the same time every day. It’s always a sandwich on toasted bread, and while he might use turkey one day and roast beef the next, the other toppings and condiments typically stay the same. He doesn’t have to think about it, and he knows exactly how much of each item to buy when we shop for groceries. This tactic is great if you struggle with eating at home.

我的伴侣自3月中旬以来一直在家工作，他发现取消有关吃什么以及何时吃什么的决定真正可以帮助他避免沉迷于食物。 他每天和每天的同一时间做相同的午餐。 它总是烤面包上的三明治，虽然他可能一天要用火鸡，第二天要烤牛肉，但其他浇头和调味品通常保持不变。 他无需考虑，而且当我们购买杂货时，他确切地知道要购买的每种物品有多少。 如果您在家吃饭时挣扎，此策略非常有用。

If you prefer more variety and don’t feel wiped out by lunchtime choices, then working from home lets you experiment with new foods, which is such a perk. Meal kits can be a great option for those who find that planning ahead is less stressful than deciding in the moment. A bonus is that you can work in some meals that you might not otherwise have time to prepare. Daily Harvest’s smoothies and soups are excellent healthy options, and Ramen Hero’s soups are well worth considering, too—if you don’t mind a the extra cash-and-calorie splurge.

如果您更喜欢多样化的食物，而又不想被午餐时间淹没，那么在家工作可让您尝试新的食物，这是一种特权。 对于那些认为提前计划要比当下决定要省力的人来说， 餐包可能是一个不错的选择。 一个好处是您可以工作一些本来没有时间准备的饭菜。 Daily Harvest的冰沙和汤是极好的健康选择， Ramen Hero的汤也很值得考虑-如果您不介意额外的现金和卡路里挥霍。

7.场合穿着 (7. Dress for the Occasion)

A lot of people told me they love being able to dress down while working from home. PCMag lead software analyst Jeffrey L. Wilson mentioned that being barefoot all day has made him noticeably more comfortable. Others said being in pajamas or loose-fitting clothes not only feels better but also makes them happy.

很多人告诉我，他们喜欢在家工作时能穿上衣服。 PCMag首席软件分析师Jeffrey L. Wilson提到，整天赤脚使他更加舒适。 其他人则说，穿着睡衣或宽松的衣服不仅感觉好些，而且让他们开心。

If you’re in a rut with your work-from-home life, however, changing your outfits might also help change your mindset. Putting on a work-appropriate outfit, shoes and all, makes some people feel more confident. Similarly, some people find that getting dressed at a specific time of day helps them get into the habit of starting work at a specific time, too. Try it before your next meeting or for phone or video-based job interviews. You can kick your nice shoes off when it’s over.

但是，如果您不喜欢在家工作，那么更换衣服也可能有助于改变心态。 穿上适合工作的服装，鞋子等，会使某些人感到更加自信。 同样，有些人发现在一天的特定时间穿衣服也有助于他们养成在特定时间开始工作的习惯。 在下次会议之前进行尝试，或者进行电话或视频面试。 结束时，您可以脱下漂亮的鞋子。

8.自定义您的工作区 (8. Customize Your Workspace)

In an office, we can’t always choose the furniture, lighting, temperature, proximity to windows, and other elements of the workspace. At home, you may not have an office, and you may not be able to buy all-new furniture for your workspace, but you can customize your work area in other ways to brighten your day.

在办公室里，我们不能总是选择家具，照明，温度，窗户附近以及工作空间的其他元素。 在家里，您可能没有办公室，也可能无法为工作区购买全新的家具，但是您可以通过其他方式自定义工作区 ，以改善生活。

Start by checking that your space is comfortable and safe, ergonomically speaking. An ergonomic expert I interviewed explained that you can use common objects around the house, such as a small pillow for lumbar support, to improve your setup. At home, you can also add candles or aromatic diffusers, which aren’t usually welcomed in a shared office environment. Bring in a few potted plants to boost your mood and clean the air. NASA’s well-cited Clean Air Study names several common house plants that clean indoor air well.

从人体工程学角度出发，首先要检查您的空间是否舒适安全。 我采访的一位符合人体工程学的专家解释说，您可以在房子周围使用一些常见的物品，例如用于支撑腰部的小枕头，以改善您的坐姿。 在家里，您还可以添加蜡烛或芳香扩散器，这在共享办公室环境中通常不受欢迎。 引入一些盆栽植物以改善心情并清洁空气。 NASA引证充分的“ 清洁空气研究”列出了几种可以很好清洁室内空气的普通室内植物 。

Additionally, if there’s something you need to work comfortably, such as a mouse, keyboard or monitor, ask your employer whether it can cover the costs. It’s not unusual for organizations to have a budget for supplies; ask!

此外，如果您需要舒适地工作，例如鼠标 ， 键盘或显示器 ，请询问您的雇主是否可以负担费用。 对于组织来说，有一个供应预算是很正常的。 问！

9.伸展，播放音乐，阅读 (9. Stretch, Play Music, Read)

One reality of being in an office is that you’re constantly seen by others: your colleagues, your boss, the head of the organization, the interns. In these shared spaces, there are certain things people tend not to do, because they might look bad. For example, if you picked up a book and read at your desk for 10 minutes, someone might jump to the conclusion that you’re slacking off rather than taking a needed break by doing something you enjoy.

进入办公室的一个现实是，您经常被其他人看到：同事，老板，组织负责人，实习生。 在这些共享空间中，有些事情人们往往不愿意做，因为它们看起来很糟。 例如，如果您拿起一本书在办公桌前阅读10分钟，那么有人可能会得出这样的结论：您正在懈怠，而不是通过做自己喜欢的事情来休息一下。

In the comfort of home, it’s much easier to do activities we enjoy as a way to take a short break. Get on the floor and stretch. Play an instrument, or dance around to music without headphones. These kinds of breaks not only enrich our lives but also can give us a much needed mental switch, so that when we return to work, we can see problems in a different light and come up with fresh ideas.

在舒适的家中，做一些我们喜欢的活动来休息一会很容易。 上楼并伸展。 弹奏乐器，或在没有耳机的情况下随着音乐跳舞。 这些休息不仅可以充实我们的生活，而且可以给我们带来急需的精神转换，以便我们回到工作岗位时，可以从不同的角度看到问题并提出新的想法。

Originally published at https://www.pcmag.com.

最初发布在 https://www.pcmag.com 。