如何度過(guò)一周，讓每一天都是你最喜歡的一天

如何度過(guò)一周，讓每一天都是你最喜歡的一天

What is your least favorite day of the week? And why?

一周中你最不喜歡哪一天?為什么?

The reason you should ask yourself these two questions is so you can fix that day. If you don't, it's just going to keep swinging around, week after week.

你應(yīng)該問(wèn)自己這兩個(gè)問(wèn)題的原因是，你可以搞定那一天。如果你不這樣做，它就會(huì)一周又一周地不停地晃來(lái)晃去。

In various studies, surveys and most importantly our own experience, we find reasons to dread certain days of the week. Suicides in the US peak on Mondays. Two surveys in the UK found Tuesday is the most stressful day of the week. Research, which analyzed blog posts published from day to day, found Wednesdays were the least happy in terms of the language writers used.

在各種研究、調(diào)查，最重要的是我們自己的經(jīng)驗(yàn)中，我們找到理由來(lái)恐懼一周中的某些日子。美國(guó)的自殺率在周一達(dá)到高峰。英國(guó)的兩項(xiàng)調(diào)查發(fā)現(xiàn)，周二是一周中壓力最大的一天。這項(xiàng)研究分析了每天發(fā)布的博客文章，發(fā)現(xiàn)從作者使用的語(yǔ)言來(lái)看，周三是最不快樂(lè)的一天。

"Thursday is perhaps the worst day of the week. It's nothing in itself," wrote author Nicci French, "It just reminds you that the week has been going on too long." Friday is the most dangerous day to commute to work, according to data from the National Highway Traffic Safety Administration. Saturdays can feel more lonely than fun, we can probably all relate to, if your activities don't match your expectations.

“周四可能是一周中最糟糕的一天。它本身什么都不是，”作家尼西·佛倫奇寫道，“它只是提醒你這一周過(guò)得太久了。”美國(guó)國(guó)家公路交通安全管理局的數(shù)據(jù)顯示，周五是上下班最危險(xiǎn)的一天。如果你的活動(dòng)不符合你的期望，周六可能會(huì)讓人覺(jué)得更孤單而不是更有趣。

Pinpoint the pain

找出痛苦所在

The first part requires getting granular and specific about where the pain points lie. It's not enough to say you hate Mondays because you have to go back to work. What is it about Mondays at work specifically you don't like? Is it a person you work with? Your commute? A stressful or loathsome task you have to perform that day?

第一部分需要對(duì)痛點(diǎn)所在進(jìn)行細(xì)化和具體化。說(shuō)你討厭星期一是不夠的，因?yàn)槟愕没厝スぷ?。你不喜歡星期一上班的具體原因是什么?是和你一起工作的人嗎?你的通勤路線?你那天必須完成的一項(xiàng)緊張或討厭的任務(wù)?

If you hate your job in general and Monday simply means the start of five days of it, try to get specific about what in the day causes your heartburn.

如果你總的來(lái)說(shuō)討厭你的工作，而星期一僅僅意味著五天工作的開始，試著明確一天中是什么讓你感到心痛。

Fill each day with something you love

用你喜歡的東西充實(shí)每一天

Journalists use the term "counterprogramming" to refer to the kinds of fun, fascinating or inspiring stories that run counter to harder and more serious news.

記者們用“反程序設(shè)計(jì)”一詞來(lái)指那些有趣的、引人入勝的或鼓舞人心的故事，它們與更艱難、更嚴(yán)肅的新聞背道而馳。

What does counterprogramming look like in real life? Make a list of activities you love and then figure out how you can insert one or more of those activities into your least favorite day or days.

在現(xiàn)實(shí)生活中，反程序設(shè)計(jì)是什么樣子的?列一張你喜歡的活動(dòng)清單，然后想辦法把其中的一個(gè)或多個(gè)插入你最不喜歡的一天或幾天。

Whether you have to make time before work, during work, after work, or as you're going to bed -- pick an activity you will happily anticipate and commit to every week.

不管你是要在工作前、工作中、下班后還是睡覺(jué)前騰出時(shí)間——選擇一項(xiàng)你會(huì)樂(lè)于期待并每周投入的活動(dòng)。

Even if some days feel intractable, there is always room for improvement. The smallest of changes can have a big impact.

即使有時(shí)感到棘手，總有改進(jìn)的空間。最小的變化也能產(chǎn)生很大的影響。

Hate Tuesdays because you have a hard exercise routine scheduled on that day? Maybe curate an amazing music mix to listen to while you sweat.

討厭星期二是因?yàn)槟阍谀翘彀才帕艘粋€(gè)艱苦的鍛煉計(jì)劃?也許你可以在流汗的時(shí)候聽(tīng)一段美妙的混合音樂(lè)。

Hate Thursdays because it's when you have your most stressful weekly meeting? Maybe give yourself 10 minutes beforehand for a breathing meditation or to buy a favorite cup of coffee to sip during it.

討厭周四，因?yàn)檫@是你每周例會(huì)壓力最大的時(shí)候?可以提前給自己10分鐘進(jìn)行一次呼吸冥想，或者買一杯最喜歡的咖啡在冥想過(guò)程中啜飲。

Hate Sundays because all you can think about is going back to work the next day? Maybe distract yourself with a binge-worthy TV show that night. If you start getting wound up about having to start over another work week, look for distractions to counter those anxieties.

討厭星期天是因?yàn)槟銤M腦子想的都是第二天要回去工作?也許可以在晚上看一個(gè)值得你盡情享受的電視節(jié)目來(lái)分散你的注意力。如果你開始為不得不重新開始一周的工作而感到緊張，那就尋找干擾來(lái)對(duì)抗這些焦慮。