Alice在Shenzhen Daily(深圳日報(bào))上看到了這篇英文文章，覺得不錯(cuò)，就把它翻譯了出來，奉獻(xiàn)給大家。
Alice是從小學(xué)開始寫日記的，這幫助我找到了許多寫作文的竅門，學(xué)會用心觀察和體會生活。直到現(xiàn)在，Alice 還會記得小時(shí)候在日記扉頁上寫的話：日記日記，天天要記，一天不記，就會忘記! 的確如此哦，只有以圖片和文字記錄下來當(dāng)天發(fā)生的事情，你才會回憶起來，你才會記住這一天。寫日記對孩子寫作文非常有幫助, 積累了大量寫作的素材和靈感，以后我也一定會鼓勵(lì)自己的孩子每天寫日記的。
讀初中了，開始學(xué)習(xí)英文之后，Alice也曾嘗試過用英文寫日記，雖然只能寫出非常簡單的句子，但開始嘗試寫英文日記，這是一個(gè)非常有勇氣有意義的開始，然后讀大學(xué)、留學(xué)、工作直到現(xiàn)在，Alice也常會切換語言頻道，寫寫英文日記，這對我的英文寫作也是一個(gè)非常棒的鞏固。尤其是留學(xué)的階段，我會每天帶上相機(jī)隨手拍，寫日記，或發(fā)表一些日志，可以說日記陪伴我度過了每一個(gè)孤寂地努力求學(xué)的日子，讓每一天都變得意義非凡。
寫日記，不必拘泥于形式。在這個(gè)自媒體豐富的時(shí)代，你可以去到各種社交網(wǎng)絡(luò)，比如知乎、豆瓣、簡書、天涯、微信朋友圈發(fā)布微博、博客或日志，甚至和我一樣，經(jīng)營一個(gè)微信公眾號，發(fā)表你的作品。發(fā)表的方式也多種多樣，你可以發(fā)表文字、音頻、視頻和圖片。尤其是像我們?nèi)殝寢屵@個(gè)群體，Alice由衷的覺得，我們遇到了一個(gè)做全職媽媽最好的時(shí)代！只要你愿意，你可以通過寫日記的方式發(fā)出你的聲音，建立你自己的媽媽圈，找到你的同伴，抱團(tuán)取暖一定會比你一個(gè)人單槍匹馬有力量得多！
好處還有很多，相信許多人有這種體會：有心事，寫進(jìn)日記，心情會變得好些。Alice遇到不開心的時(shí)候，就會打開日記本，寫下自己的心事，看看有沒有什么解決或改進(jìn)的辦法，和自己對話深入交流以后，就會心情開朗很多。我會比較喜歡，拿出筆和日記本手寫日記，感覺這樣才會和文字有著親密的接觸，和文字才有交流，才會坦誠肺腑地說出自己的心里話。
總而言之，Alice非常鼓勵(lì)大家和我一起寫日記，相信我，這一定會改變你的生活!
Journaling will transform your life
? ? ?日記會改變你的生活
If you want to connect with your higher purpose, spark creativity or organize your life, a journal can help you do it all. A journal can play the role of a therapist or a good friend by creating a space for you to simply be you and express yourself.
如果你想追求更高的目標(biāo)，激發(fā)創(chuàng)造力或者安排好你的生活，日記能助你一臂之力。日記能為你開辟一個(gè)空間，起到一個(gè)治療師的作用或者成為你的好朋友，你可以簡單地做自己和表達(dá)你自己。
Conner Habib, a Los Angeles-based author and writing coach, recommends getting a pen and journal specifically for the purpose. The rules are: There are no rules, only tips and techniques to help you get started on your journaling journey.
康納哈比，是一位來自洛杉磯的作家和寫作導(dǎo)師，她建議帶著具體的目的拿起筆寫日記。規(guī)則是：不設(shè)定規(guī)則，只用一些小竅門和小技巧幫助你開始你的日記寫作之旅。
1. Increase productivity
提升效率
Experience is the best teacher, but new research shows that doing can be more effective if it’s accompanied with reflection. Setting aside 15 minutes to reflect and write at the end of your workday can improve performance. In one study, participants wrote what went well that day and what didn’t. The employees that recorded their thoughts reported 23 percent higher performance.
經(jīng)驗(yàn)是最好的老師，但新的研究表明如果經(jīng)過反省，做起事情來會更有效。在你的工作日結(jié)束的時(shí)候花上15分鐘反省并寫下來就能提高績效。其中有項(xiàng)研究，參與研究者寫下當(dāng)天做得好和做得不好的事情。記錄了自己想法的雇員表示他們有了23%的績效提升。
How to get started: At the end of the workday or before going to sleep, record what went well that day and where there’s room for improvement. Perhaps record a few action steps you’d like to implement the next day and see if you get different results.
如何開始：在工作日結(jié)束的時(shí)候或在睡覺前，記錄當(dāng)天做得好的地方并看看哪里有需要提升的空間。或許你可以記錄一些第二天你想實(shí)施的行動步驟，再來看看你是否會得到不同的結(jié)果。
2. Spark your creativity
激發(fā)你的創(chuàng)造力
The creative process can be tricky. Sometimes it’s flowing — and sometimes it’s not. The good news is you can turn the creative faucet back on with a few noteworthy journaling techniques like non-dominant handwriting. Using your non-dominant hand activates the right brain, which is known to be home to visual processing, imagination and creativity. Sure, your penmanship may not be fantastic, but the thoughts, emotions and words that come out on paper may be a work of art.
激發(fā)創(chuàng)造力也許會是一個(gè)棘手的過程。有時(shí)候過程會順利有時(shí)候卻不會。好消息是你可以采取一些成效顯著的記日記的技巧比如用非習(xí)慣手來書寫的方式打開你的創(chuàng)意水龍頭。使用你不常用的一只手書寫激活你的右腦-我們稱之為視覺處理、想象力和創(chuàng)意的家。當(dāng)然，你的書法也許不是那么棒，但是你留在紙上的的想法, 情感和話語也許就是一樣藝術(shù)品。
How to get started: To take it to the next level, take your journaling outdoors and get moving. Carry a pen and small notebook in your pocket when you’re on a walk in nature. Some of the best ideas come when you’re moving, getting oxygen to your brain and creating space for thoughts to flow more freely. Another way to spur inspiration when you seem to have lost the creative spark is to write morning pages. Julia Cameron, author of "The Artist’s Way," recommends writing three notebook-size pages in a stream-of-consciousness style in the morning. This can serve as a "mental dump" if you feel stressed or creatively blocked, or it can be a guide for further self-exploration.
如何開始呢：你可以到戶外記日記，開始行動。當(dāng)你在大自然中散步時(shí)可以帶上一支筆和小筆記本放在你口袋里。當(dāng)你走動的時(shí)候，你的大腦會吸收一些氧氣，為你的想法創(chuàng)造一個(gè)自由流動的空間，這時(shí)候最佳創(chuàng)意就會產(chǎn)生。當(dāng)你似乎要失去創(chuàng)意火花的時(shí)候，另外一個(gè)激發(fā)靈感的辦法就是寫晨間日志。卡梅倫朱麗亞，《藝術(shù)家的方法》的作者，建議在早晨的時(shí)候，以紀(jì)錄意識流的方式寫下三頁筆記本大小的日志, 如果你感到有壓力或創(chuàng)意受阻的情況，這兒就像一個(gè)"心靈垃圾場"，或者也可以作為更進(jìn)一步探索自我的指南。
3. Reduce anxiety and stress
減少焦慮和壓力
Suppressing emotions can be very harmful psychologically as well as physically. You can get stuck in a traumatic experience from the past or become fearful of the future. When this happens, you tend to relive the experience or imagine the fear over and over again, causing your body to release the same chemicals as if it were actually happening (adrenaline and cortisol, for example). This can lead to debilitating pain and stress-related diseases.
壓抑情緒在心理上和身體上都是非常有害的。你也許會被過去的慘痛經(jīng)歷困住或者懼怕未來。當(dāng)發(fā)生這樣的事情時(shí), 你會試圖緩解這種傷痛感或者不斷地想象恐懼，這樣會導(dǎo)致你的身體就像真實(shí)發(fā)生一樣釋放相同的化學(xué)物質(zhì)（比如腎上腺素和皮質(zhì)醇）。這會導(dǎo)致身體虛弱疼痛或得與壓力有關(guān)的疾病。
How to get started: When you feel stressed, it’s important to have an outlet; a safe place to share your emotions and let go. Sports neuropsychologist Douglas Polster uses a technique called "worry it out." He advises his patients to take 30 minutes a day to stress (if needed). "Write it down, visualize those negative thoughts coming out of your head, through the pen and onto the paper, and let them go," he says. When your 30 minutes is up, that’s it! Time to move on from the worry and stress.
如何開始：當(dāng)你感到有壓力時(shí)，有一個(gè)宣泄口是相當(dāng)重要的，也就是有一個(gè)可以分享你的情緒和趕走壞情緒的安全地方。運(yùn)動心理學(xué)家道格拉斯波爾斯特采取了一種叫做"趕走煩惱"的辦法。他建議他的患者每天花上三十分鐘驅(qū)趕壓力（如果有必要）。他說："寫下來，將那些從你腦海中冒出來的負(fù)面想法視覺化，通過紙和筆，讓它們消失。"當(dāng)你的30分鐘時(shí)間到了，那就夠了。是時(shí)候從煩惱和壓力中解脫出來了。
4. Get your priorities in order
設(shè)定你的優(yōu)先順序
Between work, workouts, social obligations and family matters, life can feel extremely overwhelming at times. According to Psychology Today, "Too much information freezes our brain’s dynamic frontal lobe capacity to engage in clear thinking and discerning decision making." Taking time out of your busy schedule to analyze what’s actually on your schedule for the day and how you plan to tackle it allows you to be more intentional with each day.
在工作、體育鍛煉、社會義務(wù)和家庭事務(wù)之間，生活有時(shí)候讓人感覺要被極度壓垮了。當(dāng)代心理學(xué)雜志指出，"太多的信息凍結(jié)了我們大腦的動態(tài)額葉的能力，影響我們具備清晰的思維和拿出敏銳的決策"。百忙中抽出一點(diǎn)時(shí)間來分析你一天計(jì)劃的到底是什么，你計(jì)劃如何實(shí)施它，讓你每天變得更有意義。
How to get started: "Ask yourself: What is my morning going to look like? What is my afternoon going to look like? What would I like to accomplish throughout the day? It works much better than making it up as you go along throughout the day," says Polster. In the morning, jotdown your schedule, where you need to be at what time, your top three to five priorities and what must get to ied. For example, make an imprtant phone et a deadline or make it.
如何開始：波爾斯特說："問問你自己：我的上午要怎么過？我的下午是什么樣子的？我一整天打算完成什么事情？它的效果比你一直忙碌一整天要好得多。"上午，寫下你日程安排，什么時(shí)間做什么事，列出三到五件優(yōu)先做的事情。比如，在截止時(shí)間之前打一個(gè)重要的電話。
