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添加时间:2021-05-26 10:43:40 浏览次数: 作者:未知
  • How Being More Productive Starts with Doing Nothing如何变得更加高效?先学会放空大脑

    It’s gotten harder to create mental breaks as work and home have blurred1. Here are ways to get your brain a rest.


    Annemarie Dooling


    One secret to achieving more: Finding time to do nothing.


    In our efforts to squeeze every second from the day, it seems counterintuitive to watch a pot of coffee boil or gaze out the window. But your brain uses those free periods for important cleanup work, neuroscience research indicates. And during the pandemic, as the boundaries between work and home have blurred, it has become harder to create mental breaks.


    Even brief timeouts help the brain reinforce long-term learning and productivity. You come out of downtime able to learn more, and can access that learning faster. “When you take a break, you may want to do something mind-consuming to help with motivation, but technically2 your best way of taking a break is to do something mindless,” says Barbara Oakley, a professor of engineering at Oakland University in Michigan who teaches a popular online course on how to open your mind to learning.


    To ease into allowing yourself to do nothing, start with something familiar. Here are some techniques.


    Take a long shower


    A natural place to start slowing down is a habit that’s already built into your schedule, such as taking a shower. Letting your mind wander here can be a stepping stone to quieting more hectic3 environments. Or try blocking off time to look out your window. In her book “How to Do Nothing: Resisting the Attention Economy,” writer Jenny Odell describes how bird-watching became her favorite slow-down activity: Exhausted4 after pulling an all-nighter, she had gazed out the window and noticed a cluster of yellow birds. “I burned out, and in that state of forced relaxation5, that happened to be when I noticed,” she says.


    Play a game without keeping score


    Dr. Oakley points out that while our body’s dopamine reward system might encourage tasks, keeping score is labor. Instead of competing against your crossword6 best, find a puzzle game on your phone that requires simply swiping.


    Take a solo walk


    Leave the Fitbit at home, and free up an hour to absorb the scenery in silence. Being in nature has been linked to a multitude of physical and mental benefits. But be sure not to create a competition, which can take the relaxation out of the activity. “We get fixated on taking 10,000 steps,” Ms. Odell says. “Yes, it’s good to go for a walk, but this isn’t a job.” Enjoy the meandering7, rather than the race, she suggests.


    Cook a big meal


    Borrowing from the downtime that the Italians call dolce far niente (the sweetness of doing nothing), the act of cooking a meal can encourage a wandering mind. It can be tempting8 to create a culinary masterpiece to make the time worth it, but fight the urge. Ms. Odell suggests trying to “see the nonwork time as something other than the negative space left after work.” Try a simple recipe that requires slow preparation. Not only is the activity downtime, but bonus points for resting at the table between courses.

    意大利人将“休息”称为dolce far niente,意为无所事事的快乐——要想给大脑放个假,做一顿饭也可以起到“放空自己”的效果。你可能忍不住想做一桌美味佳肴,感觉只有这样才没有浪费时间,请克制这样的冲动。奥德尔建议,“不要把休息时间想成是下班后留下的消极空间。”试着做一桌简单的饭菜,慢悠悠准备一下就好。不仅做饭本身是一种休息,做下一道菜之前在饭桌旁小憩片刻也是一种放松。

    Just sit down


    If you’re struggling to get enough rest at night, try a short nap. Simply find a comfortable chair, and breathe. While you’re napping, remember that your brain never is. Rest is one of the most important ways to enhance the neurological flexibility9 to build the kind of conceptual understanding that is related to identity and purpose, says Mary Helen Immordino-Yang, a professor of education, psychology10 and neuroscience at the University of Southern California. Consider that a reason to lose the guilt11 over a daily rest.


     9级    双语 


    1 blurred [blə:d] blurred   第7级
    v.(使)变模糊( blur的过去式和过去分词 );(使)难以区分;模模糊糊;迷离
    • She suffered from dizziness and blurred vision. 她饱受头晕目眩之苦。
    • Their lazy, blurred voices fell pleasantly on his ears. 他们那种慢吞吞、含糊不清的声音在他听起来却很悦耳。 来自《简明英汉词典》
    2 technically [ˈteknɪkli] wqYwV   第8级
    • Technically it is the most advanced equipment ever. 从技术上说,这是最先进的设备。
    • The tomato is technically a fruit, although it is eaten as a vegetable. 严格地说,西红柿是一种水果,尽管它是当作蔬菜吃的。
    3 hectic [ˈhektɪk] jdZzk   第9级
    • I spent a very hectic Sunday. 我度过了一个忙乱的星期天。
    • The two days we spent there were enjoyable but hectic. 我们在那里度过的两天愉快但闹哄哄的。
    4 exhausted [ɪgˈzɔ:stɪd] 7taz4r   第8级
    • It was a long haul home and we arrived exhausted. 搬运回家的这段路程特别长,到家时我们已筋疲力尽。
    • Jenny was exhausted by the hustle of city life. 珍妮被城市生活的忙乱弄得筋疲力尽。
    5 relaxation [ˌri:lækˈseɪʃn] MVmxj   第7级
    • The minister has consistently opposed any relaxation in the law. 部长一向反对法律上的任何放宽。
    • She listens to classical music for relaxation. 她听古典音乐放松。
    6 crossword [ˈkrɒswɜ:d] VvOzBj   第8级
    • He shows a great interest in crossword puzzles. 他对填字游戏表现出很大兴趣。
    • Don't chuck yesterday's paper out. I still haven't done the crossword. 别扔了昨天的报纸,我还没做字谜游戏呢。
    7 meandering [mɪ'ændərɪŋ] 0ce7d94ddbd9f3712952aa87f4e44840   第9级
    • The village seemed deserted except for small boys and a meandering donkey. 整个村子的人都像是逃光了,只留下了几个小男孩和一头正在游游荡荡的小毛驴。 来自教父部分
    • We often took a walk along the meandering river after supper. 晚饭后我们常沿着那条弯弯曲曲的小河散步。
    8 tempting ['temptiŋ] wgAzd4   第7级
    a.诱人的, 吸引人的
    • It is tempting to idealize the past. 人都爱把过去的日子说得那么美好。
    • It was a tempting offer. 这是个诱人的提议。
    9 flexibility [ˌfleksə'bɪlətɪ] vjPxb   第8级
    • Her great strength lies in her flexibility. 她的优势在于她灵活变通。
    • The flexibility of a man's muscles will lessen as he becomes old. 人老了肌肉的柔韧性将降低。
    10 psychology [saɪˈkɒlədʒi] U0Wze   第7级
    • She has a background in child psychology. 她受过儿童心理学的教育。
    • He studied philosophy and psychology at Cambridge. 他在剑桥大学学习哲学和心理学。
    11 guilt [gɪlt] 9e6xr   第7级
    • She tried to cover up her guilt by lying. 她企图用谎言掩饰自己的罪行。
    • Don't lay a guilt trip on your child about schoolwork. 别因为功课责备孩子而使他觉得很内疚。

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