One of the biggest causes of burnout is being overworked, so if you can manage to be more productive, that may give you more time to blow off steam. We've heard plenty of advice on how to do more in less time, but here are some tips to improve your productivity, backed by scientific research:
筋疲力盡的最大原因之一就是工作過度勞累，所以如果你可以提高效率，你也許會(huì)有更多時(shí)間去發(fā)泄壓力。我們聽說過許多在更短時(shí)間內(nèi)做更多事情的建議，但下面這些才是科學(xué)研究證實(shí)的提高效率的辦法。

1. Take a web break
上上網(wǎng)休息一下

Don't think of catching up on celebrity news or watching kitty videos at work as slacking. In small doses, it can be good for your productivity. In fact, Japanese researchers found that looking at cute animals can lend workers more focus for their tasks.
不要認(rèn)為在工作時(shí)追蹤明星八卦或者看喵星人視頻是在偷懶。稍微放松一下有助于你提高效率。事實(shí)上日本的研究人員發(fā)現(xiàn)，看看可愛的動(dòng)物會(huì)讓員工們更專注于工作任務(wù)。

2. Sleep well
保證睡眠質(zhì)量

Sleeping too little can cause job burnout and lower productivity. Get enough sleep to refresh yourself for the next day. But make sure you're getting quality sleep.
睡眠不足會(huì)導(dǎo)致工作疲憊，降低工作效率。確保足夠的睡眠會(huì)帶給你全新的一天，但要保證你的睡眠質(zhì)量。

3. Work in 90-minute intervals
每工作90分鐘休息一下

In a study, it was found that the best violinists practiced in 90-minute intervals with a break between each one. Start doing work in chunks of 90 minutes, and try to take a 15- to 20-minute break after each interval, preferably spending the time looking at cute animals.
一項(xiàng)研究發(fā)現(xiàn)，那些最優(yōu)秀的小提琴手每練習(xí)90分鐘就會(huì)休息一次。以90分鐘為時(shí)間單位進(jìn)行工作，每個(gè)時(shí)間段之間休息15到20分鐘。休息的時(shí)候可以看看可愛的動(dòng)物們。

4. Take a vacation
去度假

Going on vacation is good for your brain. In fact, the Families and Work Institute says vacation deprivation causes workers to make more mistakes and build anger and resentment against co-workers. Most vacationers see a boost in job performance after their trip, according to multiple studies.
度假對(duì)你的大腦有好處。事實(shí)上，家庭與工作學(xué)會(huì)稱，如果度假的權(quán)利被剝奪，員工會(huì)犯更多的錯(cuò)誤，并對(duì)同事產(chǎn)生憤怒和怨恨的情緒。多項(xiàng)研究表明，大部分的度假者在旅行結(jié)束后，在工作表現(xiàn)上都有大幅長(zhǎng)進(jìn)。

5. Don't power through
不要用力過猛

Your willpower is an exhaustible supply, so don't force yourself to finish tasks if you don't have to. Take a break and do something else, then go back to it when you feel refreshed.
你的意志力是會(huì)枯竭的，所以如果沒有必要，不要強(qiáng)迫自己完成任務(wù)。休息一下，做點(diǎn)別的事情，當(dāng)感覺精神恢復(fù)一些的時(shí)候再回到工作中去。

6. Turn off notifications
關(guān)閉通知提醒

Don't let blinking icons and pop-ups disrupt your work flow. Turn off notifications and alerts for incoming emails, IMs, and more. Instead, schedule times throughout the day to check them.
不要讓閃爍的圖標(biāo)和彈出的窗口打斷你的工作流程。關(guān)閉電子郵件、即時(shí)通訊等的通知提醒。在一天當(dāng)中安排好時(shí)間查看這些信息。

7. Listen to music
聽聽音樂

Your favorite tunes can increase your productivity because listening to music helps release dopamine in the part of your brain that's related to rewards. Basically, it improves your mood, thereby putting you in a more positive mind-set when doing work. Research by Teresa Lesiuk, assistant professor at the University of Miami, found that workers who listened to music were more creative and finished their tasks in a shorter time compared to those who worked in silence.
你最喜歡的音樂可以提高你的工作效率，因?yàn)槁犚魳酚兄讵?jiǎng)勵(lì)回報(bào)有關(guān)的大腦部分釋放多巴胺。基本來說音樂可以改善你的情緒，從而讓你在工作時(shí)有一個(gè)更加積極的心態(tài)。邁阿密大學(xué)的助理教授Teresa Lesiuk進(jìn)行的一項(xiàng)研究發(fā)現(xiàn)，那些聽音樂的員工更有創(chuàng)造力，而且和那些安安靜靜工作的員工相比，可以在更短的時(shí)間內(nèi)完成任務(wù)。