Try these practical steps to spend more of your time on your own terms.
尝试这些实践步骤，花更多的时间在自己的事情上
Posted May 29, 2015
1. Pick a cue for slowing down.
选择一个放慢速度的暗示
Pick a cue that happens multiple times per day e.g., going to the bathroom. Use this cue to take a few moments of personal time. Claim those moments as your own. For example, take a few slow breaths while sitting on the loo, and/or do a big stretch on entering the bathroom.
选择一个暗示，这个暗示是每天都发生很多次的，比如，走进卫生间。利用这个暗示花几分钟作为私人时间。把这些时间当做你自己的时间。比如，坐在马桶上做几个缓慢的深呼吸，并且/或者在进入卫生间的同时做几个伸展运动。
2. At least once a day, do something that’s on your own agenda rather than other people’s.
每天至少一次，做一些你日程上的事情，而不要做别人日程上的事情。
For many of us, there are days that can feel hijacked by doing things urgently that other people need us to do. At least once a day, do something that’s on YOUR priority list. It could be as simple as reading a couple of articles from a magazine.
对许多人来说，很多时候我们像是被抢劫一样，因为要做别人需要我们做的紧急事情。至少每天一次，做一些你的日常安排中比较重要的事情。这些事情可以简单到阅读几篇杂志上的文章。
3. When rushing doesn’t save you time, don’t rush.
如果匆忙不能节省你的时间，那么就不要匆忙。
What could do you do at a relaxed pace that wouldn’t really add any time vs. doing that activity at a rushed pace? Are there some activities where rushing ends up taking you more time due to screwing things up?
以一个放松的速度做实际上不会增加任何时间VS以一个着急的速度完成那个活动，你会如何做？有没有一些活动是你匆忙做完最后却因为搞砸了反而花去更多的时间？
4. Reclaim relaxed waiting time.
纠正放松就是浪费时间的观念。
What activities do you do where waiting is inevitable e.g., the line at Trader Joes. How could you enjoy this waiting time and use it as an opportunity to pause, rather than getting anxious and uptight over the waiting?
参与的某个活动中，等待是不可避免（比如，在连锁商店排队），你会做什么呢？你会怎么享受这个等待的时间并且利用这个时间作为一个休息的机会，而不是获得焦虑、面对等待绷紧精神？
What mental skills would you need to feel relaxed during these waiting periods? You’d need acceptance skills, but you might also need curiosity for enjoying the people watching aspect. Sometimes there is something pleasant about the waiting that you can savor e.g., being in cool air con.
在这些等待的时间段中你需要哪种心理技巧来放松呢？你需要认可技能，但可能也需要好奇心去享受人们的观察。有时候等待也是一件有趣的事情，让你兴趣盎然，比如待在凉爽的空调下。
5. Make eating sacred time.
使吃饭的时间成为庄严的时间。
Bolting down your food is a sure way to leave you feeling like you have no control over your time. Have a personal policy that you won’t keep working while eating. Even if you’re just sitting at your desk, you could listen to podcast while eating rather than continuing to work.
狼吞虎咽地吃掉食物当然会让你感觉到无法控制时间。制定一个个人制度，规定自己不能边工作边吃东西。即使仅仅是坐在桌子前，你宁可边听播客节目边吃东西也不要边工作边吃东西。
6.Set a bedtime routine.
设置固定的就寝时间。
We all know that little kids need a wind down routine or it’s hard to get them to sleep. This principle applies to adults too. Start your wind down routine a couple of hours before you expect yourself to fall asleep. I’m not saying you have to turn off all electronics at this point. See what works for you. For example, I still check email before I go to bed most nights, but I stop talking on the phone or having other forms of social interaction a couple of hours before bed.
我们都知道小孩们需要逐渐平静下来的过程，否则很难让他们入睡。这个准则也适用于成年人。在期望进入睡眠的几个小时前，开始做一些平静下来的日常举动。这并不是说让你在这个点关掉所有的电子设备。想一下什么对你很起作用。比如，在大多数的夜晚，我在睡觉之前仍然会查看邮箱，但在上床的几个小时前我就停止了讲电话或者做一些正式的社交活动。
7.Do less task switching.
少做一些任务转换
You’ll feel excessively busy if you’re always switching from one task to another. Figure out how you can give tasks the block of time they need, without task hopping.
如果你总是从一个任务转换到另一个任务，你就会感觉非常忙。思考一下怎样才能给任务划分出足够的大块时间，不要在任务之间跳来跳去。
Some people find they can use low brain power tasks as a “reward” for when they’ve finished something that requires a lot of concentration.
有的人发现，当他们完成一项需要长时间集中注意力的工作后，可以利用低脑力劳动的任务作为“奖励” 。