1. List it

1.列出来

Make a list of all the things that are stressing you out from the tiniest detail to the biggest project you might need to complete. The idea here is to clear your mind by putting it on paper, so you do not have to keep it all in the forefront of your mind. You will be able to look at the list often so you can see what you need to prioritize rather than trying to remember what is priority¹.

将所有让你感到压抑的事情列出来，从最小的细节到你可能需要完成的最大的项目。这个办法就是通过将事情列在纸上，来清空你的思绪，这样你就没必要将这些事情一直存在大脑最重要的地方了。这样你就能够经常看一下清单，然后看看你需要优先做的事情，而不是努力记住哪件事是需要优先完成的。

2. Meditate² or pray

2.冥想或祷告

Now that you have put all your stressors on a list, you can really focus on calming your mind through prayer or meditation³. Take time out to slow down, take deep breaths, and sit quietly as you meditate or pray. Focus on clearing your mind and calming your body.

既然你已经将你所有的压力源列在了清单上，你可以真正通过祷告或者冥想来让你的思绪平静下来。花时间放慢一下，深呼吸，当你冥想或祷告的时候，要静静地坐下。集中注意力清空你的思绪，让你的身体冷静下来。

3. Checklists

3.核对清单

After you have cleared your mind and calmed your body down, take your list and make checklists. This is where you will prioritize your to do list. Put the most important or first project due first and list the rest in order of priority. Then, once you have completed the item on your list, you can check it off.

在你清空了所有思绪之后，而且你的身体已经冷静下来了，那就将清单拿出来，核对一下。这时候你需要将清单上面的事情按照优先级排序。将最重要或者首先应做的事情放在第一位，然后按照优先级将其余的事情排好顺序。然后，当你对清单上的事情排序完成之后，你就可以核对清单了。

I am a big believer in checklists as a motivator and a way to manage my workload⁴. It's such a relief to see how much I have accomplished⁵ and what I have left to do when I use a checklist. It helps keep me on track and organized.

我坚信核对清单是一种动力，而且是管理我的工作压力的方法。当我使用清单的时候，就能看到自己完成了那么多任务，还有那些还没做，这会让我感到很安慰。这帮助我一直在正常的轨道上有条不紊地工作。