譯文 | 好好越讀 （2/50）
為重拾英語，我將翻譯50篇社科類文章，這是第2篇。
摘要
工作中，如何正確休息？
我們每天面對大量的工作，時不時還有老板的指責。如何面對這樣的壓力，讓自己在工作中游刃有余呢？
最近，99u網站上發表了一篇文章，專門談如何休息的，而且是根據科學調查得出的結果，我們一起來看看幾個主要的觀點，后面附上譯文：
刷朋友圈跟工作一樣辛苦。
午休玩手機讓你下午更累。
一個人每天的精力是有限的，應該只做最重要的事。
研究顯示，那些工作期間的間歇性休息才能讓我們活力滿滿。
任何一種調動意志力和注意力的活動，都會增加你的疲勞程度。這一點與是否處于工作狀態無關。
譯文
A Science-BackedGuide to Taking Truly Restful Breaks
良好休息的科學指南
We know,this sounds maded up. But stick with us, because not justany kind of break will do
不是任何一種休息方式都可以奏效，這話像是編造的一樣。
When deadlines are looming, the phone keeps ringing, and your inbox is overflowing, the idea of taking a break seems faintly ludicrous. The only option, you tell yourself, is just to plough on. Understandable, but shortsighted – you’ll end up paying a heavy price in the long term.
? plough on 堅持不懈
當我們臨近工作上的最后期限時，手機卻還在手上把玩這，收件箱也都滿了，休息一下的想法在此時似乎有點可笑。你唯一可以選擇的就是告訴自己，再堅持堅持。這似乎是合情合理的，但多少有點目光短淺，而且你還會在長期過程中付出沉重的代價。
Just as you need to refuel your car and recharge the batteries(重新給電池充電) in your cell phone, it’s important to give yourself the chance to（偶爾） recoup your energy levels throughout the workday. In fact, the more demanding your day, and the less time you feel like you have to take any breaks, the more crucial it is that（至關重要的） you make sure you do take regular breaks to prevent yourself from becoming exhausted.好句子
在工作期間偶爾恢復自己的活力非常重要，這就如同你要把車加滿油，或者給手機充電一樣。實際上，這一天你的要求更多，你就會覺得休息的時間越少；確保能夠做些有規律的休息，來防止你變得精疲力盡，顯得尤為關鍵。
But not just any kind of break will do. Psychologists and business scholars have recently started studying the most effective ways to relax during a workday – they call them “micro breaks” – and their latest findings point to some simple rules of thumb（大拇指規則，經驗法則） to sustain and optimize your energy levels through a grueling nine to five（朝九晚五）. We’ve crunched the data into the following three-step process to reach peak restfulness.
但不是每種休息方法都可以奏效的。近期，心理學家和商界學者進行了一項研究，看看在工作日中哪種休息方法最佳。最終，他們發了幾條能夠保持和優化自身活力水平的簡單經驗法則。我們從數據中整理出以下三種最有效的方法。
Step 1: Fully switch off
第一步：徹底斷網
It’s extremely tempting（非常誘人的）, especially when we’re tired, to spend breaks doing things that are convenient（方便的、實用的）, but aren’t truly restful. This might be internet shopping, browsing the latest news, or skimming an industry magazine（隨意翻翻雜志）. However, studies show that brief work breaks are only genuinely rejuvenating （真正變得有活力）when they give you the chance to fully switch off. By contrast, any kind of activity that involves willpower or concentration, even if it’s not in a work context, is only going to add to your fatigue levels.（疲勞程度）
有時我們感到疲憊的時候可能會上網購物，刷刷朋友圈，或者是翻翻雜志。這些看起來是那么誘人而又唾手可得，但這不是真正的休息。然而，研究顯示，那些工作期間的間歇性休息才能讓我們活力滿滿。相對而言，任何一種調動意志力和注意力的活動，都會增加你的疲勞程度。這一點與是否處于工作狀態無關。
Consider a study published this year by researchers at the University of Illinois at Urbana-Champaign and George Mason University that involved nearly a hundred Korean office workers keeping a diary for ten work days, in which they noted how much work pressure they had after lunch and what they did during any work breaks. Each participant ultimately noted how fatigued they felt at the end of the day. The researchers coded（羅列了） the work break activities as relaxing (such as daydreaming or stretching), as nutrition-based (grabbing a coffee), social (chatting with colleagues), or cognitive (reading newspapers or checking emails).
伊利諾伊州大學和梅森大學的調查人員，考慮在今年出版他們的研究結果。這項研究有100名韓國白領參與其中，他們記錄了自己10天內的工作表現，包括他們午餐之后的工作壓力值，還有在休息時的所作所為。最終，每個參與者還會記錄這一天結束時他的疲勞程度。從這些參與者的記錄當中，調查人員羅列了幾種休息方式，例如簡單休息（空想一下或者做拉伸運動），吃點什么（類似來杯咖啡），社交（跟同事聊聊天），或者需要動腦的活動（看看報紙，查查郵件）。
Reading websites taxes many of the same mental processes that we use when we’re working.
瀏覽網頁的過程同工作一樣會消耗我們很多精力。
As you’d expect, feeling that work demands were more intense around lunch time（午餐期間的） went hand in hand （伴隨著）with feeling more end-of-day fatigue. Crucially, the right kind of break provided a protective buffer against this link between work demands and fatigue. Which kind of break was this? Only relaxation and social break activities had any benefit. Cognitive activities during work breaks actually made fatigue worse, likely because reading websites or checking emails taxes many of the same mental processes that we use when we’re working.
?around…time… ?進入到都段時間內，turn-around time 留港時間（經）
如你所料，在午餐前你的工作強度越大，這一天結束的時候，你就會越疲憊。至關重要的是，正確的休息方式能夠為我們的身體提供保護性的緩沖，用來抵御工作強度和疲憊。那么哪種方式才是正確的呢？答案是只有短時間的休息和間歇性的社交活動有好處，實際上，工作休息期間的認知活動會讓你更加疲憊。這就跟工作期間我們瀏覽網頁或查郵件一樣，會消耗我們的精力。
Workers who spent lunch break using their smart phone, as opposed to chatting with friends, felt more emotionally exhausted in the afternoon.
午休時玩手機比朋友之間的閑聊，前者更容易讓人在下午感到疲憊。
Another related study, published this year by a pair of researchers at Ajou University in South Korea and the Korea Institute for Research in the Behavioral Sciences, found that workers who spent their lunch break using their smart phone, as opposed to chatting with friends, felt like they’d enjoyed as much distraction from work as the sociable folk, but they actually ended up feeling more emotionally exhausted in the afternoon.
由韓國Ajou大學，以及韓國研究所行為科學領域的專家，所組成的調查組，在今年發表了另一項相關的研究。他們做了兩組對比，其中一組午休時玩手機，另外一組與朋友閑聊。前者容易在工作中分神，下午也會感到更加疲憊。
There’s a popular theory in psychology that says our concentration and willpower levels are like fuel in a car – the more you use them in one activity, the less you have left over for other tasks. The theory has recently come under criticism for being overly simplistic, but if nothing else, it provides a useful analogy to make sense of the new research findings on workday breaks: As your energy reserves get gradually depleted through the day, you’re only going to allow these reserves to replenish if you genuinely relax in your break times.
在心理學領域有個流行的理論，即我們的注意力和意志力水平就像汽車里的油，你用得越多，剩下的就越少。不過這一說法因為過于簡單而受到了一些批量指責，可是也沒有其他的好的方式打比方了。筆者倒是認為這是一個很形象的比喻，能讓我們理解關于在工作日休息的最新研究：一天種，你所存儲的能量是在逐步耗盡的，如果你能在休息時真正放松就能補充你的能量。
Step 2: Take short breaks early and often
第二步：盡早休息，經常休息。
A key insight from the research is that it makes a difference when you take breaks. Most of us feel more energetic in the morning than in the afternoon, and it can be tempting to wait until we’re flagging later in the day before allowing ourselves a short break. However, findings suggest that we actually respond better to breaks in the morning – it seems you need to have some fuel in the tank to benefit from a re-fill.
調查中的關鍵結論是，當你休息的時候做點不一樣的事。大多數人會覺得早上比下午更有精神，所以我們更愿意在感到疲憊的時候才會允許自己休息一下。然而，研究指出，我們真正應該做的是在上午就開始休息。這好比你需要給油箱加點油，才好開車。
This was one of the main findings to come out of a study of 95 employees at Baylor University across five days, in which they filled out brief surveys about how they were feeling after each break they took. Breaks taken in the morning were much more beneficial, in terms of the improvements in how the workers said they felt afterwards（后來覺得） physically and mentally.
有一項研究調查了Baylor大學的95名員工，讓他們在5天時間里，填寫了一個調查問卷，關于每次休息之后的感受。其中主要的發現之一就是，就他們后來在身體和情緒上的改善情況而言，上午就開始休息特別更有效。
If you deprive yourself of many breaks, when you do finally take one, it’s going to be need to be longer to have any beneficial effect.
如果你多次剝削自己的休息時間，到最后累了才休息，你將會需要更多的休息時間才能恢復。
A related detail from this study was that if you take frequent breaks, then they don’t need to be as long to be beneficial – a couple of minutes might be enough. On the other hand, if you deprive yourself of many breaks, then when you do take one, it’s going to be need to be longer to have any beneficial effect.
從上面的研究中可以看出，頻繁的休息，而且只需要幾分鐘就足夠奏效了。另一方面，如果你剝削了自己的休息時間，你將需要更長的時間來恢復自己的精神狀態。
Of course, when you’re embroiled in a complicated creative project, the idea of breaking off for 30 minutes or an hour can seem unappealing and impractical and so you end up wading on, meaning your performance is likely to suffer. Crucially, if you remember and have the self-discipline to take breaks early and often, you won’t be faced with this dilemma later in the day – you will be less fatigued, and any breaks you take at this later juncture needn’t be as long and disruptive.
當然，如果你被一個非常復雜又具有創造性的項目所困，每隔30分鐘或1小時，就休息的計劃顯然不太現實，而且你也會草草了事，看上去非常痛苦。至關重要的，如果你能牢記并自我訓練如何早休息，多休息的方式，你就不會面臨這樣的窘境。當你遇到這種關鍵時刻，也就不會感覺太疲憊。
Step 3: Get out of the office
第三步：走出辦公室
For creatives who work in a large office building, it’s easy to find yourself spending whole days indoors – you might take breaks to the water cooler or the staff canteen, but nothing beats getting outside and away from the work environment. One problem with staying in the office, is that even if you take a decent lunch break and chat with colleagues, there’s still that pressure to maintain a good impression and you often end up talking shop.
那些在寫字樓中從事創意工作的人，很輕易地就能察覺他們竟花費一天的時間在室內待著?；蛟S在茶水間和員工餐廳能休息一下。但是他們從來不出去走走遠離工作環境。待在辦公室的一個壞處就是，即便你中午休息得很好，也跟同事閑聊，也仍會有壓力于保持良好的形象。最終你經常會開口閉口都是工作了。
Staff who did any work-related activities at lunch were rated as more fatigued by their colleagues at the end of the day.When researchers led by John P. Trougakos at the University of Toronto recently studied the effect of different lunch break activities among nearly a hundred university workers, they found that staff who socialized at lunch or did any work-related activities at lunch were rated as more fatigued by their colleagues at the end of the day. This was especially the case if the socializing was imposed by management – something to bear in mind for bosses who try too hard to foster camaraderie in the work place.
在一天工作結束時，那些在午休時做與工作有關事項的員工，會比其他同事感到更加疲憊。由多倫多大學John P. Trougakos帶領的調查組，最近研究了近100位大學的工作人員，他們比較了這些人不同的休息方式，發現那些午休時還在工作和跟同事進行互動的人會感覺到更加疲憊。尤其那些互動還是你的領導所組織的。
If you can get outside, even if it’s just a five minute walk around the block, you potentially – depending on where you’re located – also get to benefit from a rejuvenating dose of nature. Countless studies have shown how a green environment gives us a mental recharge, and what’s really encouraging is that recent work has shown that this doesn’t have to be a tropical rainforest. A modest urban park is all it takes.
如果你能夠出去走走，哪怕在公司附近走個幾分鐘（當然這取決于你公司的周邊環境），你都收益于這種方式，就像一劑可以重獲青春的靈丹妙藥一樣。已經有無數的研究指出，綠色環境可以填充我們的內心世界。而且，你無需跑到熱帶雨林里去，一個合適的城中公園就可以。
Coda
結尾
There’s a work zeitgeist today that says you have to be constantly busy to succeed. If you’ve got time to go for a short walk, you’re obviously not consumed by drive and ambition, so the mistaken ethos goes. The psychological reality is that your mental and physical reserves are limited and it is only by taking frequent short breaks of a truly restful nature that you will fulfil your true potential.
當今的工作精神告訴我們要不停工作，最終將走向成功。如果在工作期間能夠短時間的四處走走放松一下，很顯然這不會消磨的你目標和動力（不會讓你感覺自己是在不務正業），所以還是讓這種錯誤的社會意識在腦中消失吧。事實從心理學角度來看，人的自身儲備的能力是非常有限的，只有頻繁地進行真正寧靜自然的短時休息，從而能夠激發出你的潛能，這才會讓你更成功。
A final thought – you might have the view that you’ll push yourself relentlessly during the day, squeezing every minute for what it’s worth, and then completely flake out after dark. This strategy of extremes might work for a robot, but not a human.
?flake out (因精疲力竭而)癱倒或睡著
最后的思考：之前你可能認為要在一天中讓自己的每一分鐘都充分利用起來，但是最終你將精疲力竭地在天黑后睡去。這種極端的策略會讓你像個機器人一樣工作，但我們是人，不是機器。
Psychology research from the University of Konstanz in German and Portland State University shows that over-exhaustion at the end of the day makes it even more difficult to recuperate after work hours. In other words allowing yourself proper breaks during the day will make your out-of-hours recovery more effective, ultimately boosting your productivity and creativity in the weeks and months ahead.
來著德國Konstanz大學和Portland大學的心理研究表明：如果在一天中過渡疲勞的工作，之后讓你的精神狀態恢復起來會更困難。也就是說，在未來幾周和幾個月中。最終能幫你提升工作效率和創造力的，是在工作時間以外進行適當的休息。
總結一下作者的觀點
原文地址：A Science-Backed Guide to Taking Truly Restful Breaks
翻譯感悟：
這篇翻譯了3天，斷斷續續的。
第一天，翻譯了一半，順帶著很多單詞看不懂，語句的邏輯關系也拎不清。
第二天，翻譯完了，都是意譯，好了一點，整體的語句還是不通。
第三天，整理了全文，發現很多東西都看明白了。而且修改了一些句子，肯定還有錯誤，但是感覺輕松很多。反而奇怪之前兩天為什么翻譯得如此痛苦。
心得：
1、先看全文，有一個整體的概念，了解文章到底在說什么。
2、逐段翻譯，不要逐句翻譯。一個段落的邏輯關系自成一體，搞清楚句與句之間，還有從句之間的邏輯關系，看是總分、分總還是并列，是解釋這個觀點的，贊同的還是反對的。這樣一段的意思就很容易搞清楚。一定注意那些連接詞。
3、縱觀全文來看看翻譯的稱謂是不是一致，關鍵詞是不是統一。說白了，就是在翻譯之后看起來會不會產生歧義，通順與否。
4、plough on 多堅持堅持，一定先一字不落的看下來，然后再一個難點一個難點攻破。剛開始肯定很慢，畢竟放下英語很多年了，但是沒關系，重新拾起來越多，后面的速度會越快，翻譯得也越好。
延伸閱讀
前兩天看萬維鋼的《精英日課》，說到了這篇文章。
因為本文近5000字了，有些長，所以另寫一篇文章整理，后續添加鏈接。
