If you’re feeling exhausted¹ and overworked, you’re not alone. According to a new study reported on BMJ Journals’ website, job burnout’s on the rise: 97 percent of participants reported non-restorative sleep and 23 percent indicated high levels of job strain.

如果你感到筋疲力尽、工作过度，你不是一个人。根据《英国医学会期刊》的网站最新发布的一项研究，工作带来的精神崩溃比重日渐上升：百分之九十七的受访者具有无恢复精神效果的睡眠，百分之二十三的受访者则遭受高水平的工作压力。

Well, the more you start incorporating slight changes on a daily basis, the easier it will be to follow through with implementing² them the night before a big job interview or presentation at the office.

不过，如果你在日常习惯做出的小变动越多，你就更能顺畅地在面试或演说的前一天晚上实施起来。

It’s never too late to change your habits to reduce burn out and become more mindful and restful – your health and your employer will thank you for it.

改变习惯、减少崩溃，留心工作、充足睡眠永远都不晚——你的健康和雇主都会感激你的。

1. Charge your phone outside your bedroom.

1. 不在卧室给手机充电。

“It’s a portal to every distraction³ in your life,” says Arianna Huffington, author of The Sleep Revolution: Transforming Your Life One Night at a Time, CEO of Thrive Global, co-founder and former editor-in-chief of The Huffington Post, at a recent New York Women in Communications’ event. If you have insomnia⁴, roll over, don’t be tempted⁵ to check messages (and whatever you do, definitely don’t answer them and hit send!)

“这是带来生活干扰的源头，”Arianna Huffington在最近一场纽约女性交流活动中说道。Arianna是《睡眠革命：改变生活从每晚开始》的作者，Thrive Global公司的行政总裁，也是《赫芬顿邮报》网站的创始人之一以及前主编。如果你失眠，辗转反侧，不要试图查看信息（并且不管你做什么，绝对不要回复和发送信息！）

2. Only read books in bed.

2.在床上只阅读。

As in real ones. “They shouldn’t have screens,” Huffington points out. Plus, they shouldn’t be work-related. As you wind down from a busy day, much like children create a transition with a bath and then a bed time story, you too should create a ritual to unwind and commit to reading books with old school, you know, pages.

就像阅读真正的书籍一样。“但是这些书籍不能带有屏幕，”Huffington指出。再者，这些书籍的内容不能与工作相关。因为当你经历了忙碌的一天，你就很想像孩子一样营造一个过渡环节：洗个澡然后听一个睡前故事，你很希望形成一个放松的习惯然后坚持阅读古老形式的书本，你懂的，纸张制作的书本。

3. Start the day with a clear head.

3. 带着清晰的头脑开始新的一天。

On the flip⁶ side, when each morning begins a new day, start it with a clean slate⁷. During a recent trip to Quebec City, at Le Monastère des Augustines, a hotel and wellness spa, there was something unfamiliar⁸ and downright refreshing⁹ about eating breakfast in its restaurant full of local, organic, nourishing food. That is, pure silence. Although a few couples looked uneasy, clearly attempting to communicate with one another via eye contact, overall there was something pretty spectacular about this ritual when I kept it simple by thinking about the day ahead, methodically and un-rushed, ensconced in silence.

另一方面，早晨寓意着新的一天到来，那么每天清零再来吧。在最近一次前往魁北克市的出差，我在Le Monastère des Augustines暂住，这是一家酒店和运动健康水疗中心。在那里充满当地风味、有机营养食品的饭店享用早餐，我感到有某种的异域风情和彻底的新鲜感。那就是，纯粹的宁静。尽管有些夫妻看起来不太轻松，显然尝试与伴侣以眼神交流的方式沟通，不过总的来说这种早餐仪式带着某种异常惊人的效果，我把它简化为思考一天的流程，有条理地，不疾不徐，在安静中安排一切。

4. Do yoga or meditate¹⁰.

4. 做瑜伽或冥想。

Another way to clear your head and reduce burnout? Stretch. During that quick getaway trip from New York City, I managed to get out of bed by 7 a.m. on a holiday to participate in one of the hotel’s movement and wellness activities. Doing light stretches among a bilingual instructed class meant I could happily zone out at that hour. Being in touch with the physical somehow makes room for mental space, thoughts, brainstorms¹¹ and overall rebooting. The same holds true midday if you need to clear your head. Instead of grabbing a Snickers bar, go for a walk instead. That’s the key – being mindful before it reaches the point of an overt¹² frazzled state when you need to abruptly¹³ exert energy by strutting¹⁴ away with gusto, rather than calm, peace and serenity¹⁵. There’s more power in the latter, technically¹⁶.

另外一个清除头脑杂念和减少崩溃的方法是什么？那就是做伸展运动。在那次从纽约城出发的短期度假旅行，我设法早上7点钟起床参加酒店举办的一个活动或运动健康活动。在双语指引的课程中，进行轻度的伸展运动，我能够快乐地放空自己。与身体进行联结在某种程度上能够给思维空间、思绪、头脑风暴以及总体重启腾出空间。同样的方法也适用于中午，如果你需要一个清晰的头脑的时候。与其拿一块巧克力棒，倒不如出去走一走。那就是关键——当你需要突然以兴趣支撑而不是冷静，和平与平静的来灌输能量，在达到明显的疲惫状态临界点之前，你要多加留心。后者在技术上会带来更多能量。

5. Schedule monthly mental health days (and truly log off!).

5. 安排每月心理健康日（完全远离工作！）

As much as we like to think we’re indispensable, really we’re not. Your company will not implode¹⁷ during your eight or 10-hour absence (or more — yes you need to take vacations! Then, there’s the money factor, too. According to Project: Time Off, last year Americans wasted over $658 million vacation days!

正如我们认为我们多么的不可缺少，实际上也是那么的不重要。你的公司不会因此而崩塌：你离开了8或10小时（或更长时间——是的，你需要假期！然后，就需要考虑金钱因素。根据《项目：休假》的研究，全年美国人在度假上就花费了六亿五千八百万美元！）

Be diligent¹⁸ about taking at least one day out of the month for you. Ideally it would occur during the week but even if it’s on a weekend, take one day and go to a nearby park and read a book, take a nap, unplug.

你得“勤勤恳恳地”每个月至少腾出一天的时间。理想情况下可能是工作日，不过即使是周末，也要腾出一天来到附近的公园走一走，阅读一本书，打个盹儿，短暂休息。

Chances are, not only will you feel more relaxed as a result, when you return to work the next business day, you’ll feel more refreshed, engaged and creative. Hopefully your employer espouses¹⁹ wellness as part of their company culture as well – if not, you know what to do – find one that does.

有可能，你最终不仅感到更加放松，当你回归工作的时候，你会感到更精神，更具专注力，更有创造力。但愿你的雇主把身体健康纳入公司文化的一部分——如果并非如此，你知道你该怎么做——找到一家这么做的公司。