研究表明：七种科学方法帮你提高工作效率（双语）

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:

让你精疲力尽的最大原因就是过度工作。假如你能够变得更有效率，就能给你留出更多的时间来释放压力。我们已经听过大量的关于怎样工作才能事半功倍的建议了，但是以下这些建议能够帮助你进一步地提高工作效率，而且它们都是有科学研究依据的。

Take a web break: 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.

上网休息一下：别以为上网看名人资讯或是看小猫视频就是在偷懒。如果适度的话，这对你的工作效率是相当有好处的。事实上，日本研究者发现，看可爱的动物能增加你在工作任务上的关注度。

Sleep well: 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.

好好睡觉：睡得太少会导致你工作时精疲力竭，效率低下。你需要获得充足的睡眠，为第二天的工作提提神。但是也要确保你的睡眠质量。

Work in 90-minute intervals: 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.

以90分钟为间隔地工作：一项研究发现，最好的小提琴手以90分钟作为一个工作时间段，短暂休息后再继续。你可以开始以90分钟为间隔地工作，每两段间隔之间休息个15到20分钟。最好是把这些时间用来看看可爱的动物。

Take a vacation: 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.

去度假：度假对你的大脑有益。事实上，家庭工作协会声称，失去度假的机会会导致人们更多地犯错误，并且对同事产生愤怒和怨恨。多项研究表明，大多数人度完假都会在工作表现上突飞猛进。

Don't power through: 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.

不要总是考验你的意志力：你的意志力是一项有限资源，所以不要总是逼着自己去完成那些你没必要完成的任务。休息一下，做些别的事儿，等你觉得恢复精神了以后再回来工作。

Turn off notifications: 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.

关掉提醒通知：别让闪动的图标和弹出的菜单干扰你的工作。把邮件、短信的通知和铃声都关掉，每天安排出一些特定的时间来检查它们。

Listen to music: 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.

听音乐：你最喜欢的音乐能增加你的效率，因为听音乐会帮助你的大脑分泌多巴胺，而这会带来一些好处。简单地说，它能够改善你的心情，从而让你在更积极的情绪下工作。迈阿密大学的助教Teresa Lesiuk的一项研究发现，听音乐的员工相比那些在寂静的环境中工作的的员工更有创造力，也会在更短的时间内完成工作。

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:
让你精疲力尽的最大原因就是过度工作。假如你能够变得更有效率，就能给你留出更多的时间来释放压力。我们已经听过大量的关于怎样工作才能事半功倍的建议了，但是以下这些建议能够帮助你进一步地提高工作效率，而且它们都是有科学研究依据的。
Take a web break: 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.
上网休息一下：别以为上网看名人资讯或是看小猫视频就是在偷懒。如果适度的话，这对你的工作效率是相当有好处的。事实上，日本研究者发现，看可爱的动物能增加你在工作任务上的关注度。
Sleep well: 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.
好好睡觉：睡得太少会导致你工作时精疲力竭，效率低下。你需要获得充足的睡眠，为第二天的工作提提神。但是也要确保你的睡眠质量。
Work in 90-minute intervals: 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.
以90分钟为间隔地工作：一项研究发现，最好的小提琴手以90分钟作为一个工作时间段，短暂休息后再继续。你可以开始以90分钟为间隔地工作，每两段间隔之间休息个15到20分钟。最好是把这些时间用来看看可爱的动物。
Take a vacation: 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.
去度假：度假对你的大脑有益。事实上，家庭工作协会声称，失去度假的机会会导致人们更多地犯错误，并且对同事产生愤怒和怨恨。多项研究表明，大多数人度完假都会在工作表现上突飞猛进。
Don't power through: 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.
不要总是考验你的意志力：你的意志力是一项有限资源，所以不要总是逼着自己去完成那些你没必要完成的任务。休息一下，做些别的事儿，等你觉得恢复精神了以后再回来工作。
Turn off notifications: 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.
关掉提醒通知：别让闪动的图标和弹出的菜单干扰你的工作。把邮件、短信的通知和铃声都关掉，每天安排出一些特定的时间来检查它们。
Listen to music: 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.
听音乐：你最喜欢的音乐能增加你的效率，因为听音乐会帮助你的大脑分泌多巴胺，而这会带来一些好处。简单地说，它能够改善你的心情，从而让你在更积极的情绪下工作。迈阿密大学的助教Teresa Lesiuk的一项研究发现，听音乐的员工相比那些在寂静的环境中工作的的员工更有创造力，也会在更短的时间内完成工作。