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It's 3:00 p.m. and your motivation to do literally anything has evaporated. | 現(xiàn)在是下午三點(diǎn)，這個(gè)時(shí)候你做任何事情的動(dòng)力似乎都顯得不夠用了。
You feel tired, you can't focus, and the idea of starting any of the tasks on your to-do list is just mentally exhausting.
這時(shí)人們十分疲倦，無(wú)法集中注意力，任何準(zhǔn)備做的事情先在思想上打了退堂鼓。
In other words, you've hit the afternoon slump and you're not alone.
也就是說(shuō)，‘午后低迷期’正在困擾著你，而且并非只有你如此。
Millions of people around the world hit this wave of tiredness during the early afternoons every single day,
每一天，世界上千千萬(wàn)萬(wàn)的人都會(huì)在下午一開(kāi)始就累得不行，
which is actually a problem for me 'cause people who are tired tend not to watch YouTube for quite as long.
這對(duì)我也是一種困擾，因?yàn)楹芷诘脑捯部床涣硕嗑玫腨ouTube。
So let me help you out real quick. Is this in frame?
那就讓我迅速把你變清醒。進(jìn)入鏡頭畫(huà)面了嗎？
Is this helping? Are you awake? Okay,
有幫助嗎？清醒嗎？好吧，
hopefully that helped at least somewhat.
希望，至少有些幫助。
Let's get back to the video. So like I just said,
讓我們回到視頻中來(lái)。就像我剛才說(shuō)的，
this is something that happens to millions of people.
這是大家都會(huì)遇到的問(wèn)題。
If you get tired in the afternoon,
如果下午感到疲勞，
if you feel like you should be going to bed but,
覺(jué)得應(yīng)該去床上躺會(huì)，可是，
for some reason, the sun's still out.
太陽(yáng)還高高懸掛。
Well, that is an absolutely common experience.
好吧，大家肯定都經(jīng)歷過(guò)。
So what I want to do today is share a three-step process that you can go through,
所以說(shuō)，今天我要分享一個(gè)三步走的方法，你可以跟著試試，
whenever you find yourself in an afternoon slump,
當(dāng)你進(jìn)入“午后低迷期”的時(shí)候，
battling that afternoon brain fog. Going through these things can help you gain back at least some of your energy to tackle the rest of your to-do list before you end the day.
讓昏沉的大腦清醒起來(lái)吧。按照這些方法，至少可以恢復(fù)些精力，在一天結(jié)束前完成一些該做的事情。
But before we get into that, we do want to answer the question of why does this happen in the first place?
在進(jìn)行這一步之前，我們首先來(lái)說(shuō)談?wù)勏挛鐬槭裁磿?huì)犯困？
Because there are definitely some controllable factors that contribute to the afternoon slump,
因?yàn)槠渲幸恍?dǎo)致下午犯困的原因肯定是能夠掌控的，
but part of it is actually natural.
不過(guò)另一部分原因就是正常的生理反應(yīng)了。
Part of it is due to something called our circadian rhythm,
一部分原因就是我們的生物鐘，
which is essentially this internal clock that helps to keep our body's internal processes synchronized with the day and night cycle,
主要就是這種體內(nèi)的‘時(shí)鐘’幫助身體對(duì)于晝夜變化作出同步調(diào)整，
which helps us go to sleep at the right times.
也就是讓我們?cè)诤线m的時(shí)間睡覺(jué)。
And in doing some research for this video,
為了準(zhǔn)備視頻，我做了一些研究，
I found out that there are actually two parts of the day where we actually have a dip in energy.
發(fā)現(xiàn)一天中會(huì)有兩個(gè)時(shí)段處于精力低靡狀態(tài)。
So according to the Sleep Foundation's website,
根據(jù)睡眠基金會(huì)網(wǎng)站的信息，
for most adults, the biggest dip in energy happens during the middle of the night,
大部分的成年人，精力最差的時(shí)間在午夜，
between 2:00 and 4:00 a.m, which is the time where most people are just fast asleep.
大約在凌晨2～4點(diǎn)之間，也就是大部分人深深入睡的時(shí)間。
Snoozing away like a rock, actually,
睡的和石頭一樣沉，不過(guò)，
rocks don't snooze, but there is another dip in energy just after lunchtime,
石頭可不會(huì)睡覺(jué)，而另一個(gè)精神低迷的時(shí)間段就在午飯后，
around 1:00 to 3:00 p.m., when they start to crave that post-lunch nap.
大約在下午1～3點(diǎn)，這時(shí)大家都想小睡一會(huì)。
But another website that I looked at,
但是我看的另一個(gè)網(wǎng)站，
Science Daily, said this: In a strict sense,
“每日科學(xué)”是這么說(shuō)的：嚴(yán)格來(lái)講，
circadian rhythms are endogenously generated,
生物鐘是我們“內(nèi)源代謝”產(chǎn)生的，
and although the definition for endogenously,
不過(guò)“內(nèi)源代謝”這個(gè)詞的意思，
and I'm not even sure if I'm pronouncing that correctly.
我還不確定發(fā)音是否正確。
But I didn't know what it meant when I was doing this research,
我在做研究的時(shí)候也不知道這個(gè)詞是什么意思，
so I put it there; although they can be modulated by external cues;
所以我把這個(gè)詞顯示出來(lái)；不過(guò)生物鐘也受外部因素影響；
such as sunlight and temperature.
例如日光照射和溫度。
And keep that in mind for later on in the video because what this is saying is that circadian rhythms are,
接下來(lái)看視頻時(shí)，不要忘記這個(gè)詞，因?yàn)樯镧?br>for the most part, internally set.
You can't do a whole lot to control them,
你無(wú)法對(duì)它過(guò)分干預(yù)，
but some things do affect them. And with that,
不過(guò)有些因素會(huì)影響到它。帶著這個(gè)問(wèn)題，
let's go over to step one in the process,
讓我們來(lái)看看第一步，
which is to refuel.
“加油”。
Your body is essentially an engine and what you put into it,
你的身體好比是引擎，你加入什么燃料，
the quality of what you put into it and the time at which you fuel it,
燃料的質(zhì)量，以及加入燃料的時(shí)間，
these all factor into how energetic you're going to feel at all different times of the day.
所有這些因素都會(huì)影響你這一天不同時(shí)間段的精力。
So in the afternoons when I start feeling tired,
所以當(dāng)下午開(kāi)始感到疲勞的時(shí)候，
this is the first thing that I think to do.
以下就是首先要做的事情。
I want to get something to eat, get something to drink,
我想吃點(diǎn)東西，或者喝點(diǎn)東西，
and usually the first thing that I reach for is either a glass of water or a can of sparkling water.
通常我會(huì)先喝一杯水或者一杯汽水。
I think this is the Michael Bublé kind.
我覺(jué)得這是歌手麥克·布雷的限量款。
That's how you pronounce it, right,
這么發(fā)音，對(duì)嗎，
Bublé? And I actually like sparkling water a little more than regular water because when I was in college,
布雷？相比白水，我更喜歡汽水，因?yàn)樯现袑W(xué)時(shí)，
I was super addicted to energy drinks and I kind of identified the reason for that.
我特別喜歡能量飲料，現(xiàn)在我也知道喜歡的原因了。
It wasn't necessarily the caffeine.
并不一定是咖啡因。
It wasn't necessarily the taste. It was actually the fact that the energy drink and the colorful can and everything and the carbonation were sort of novel.
也不一定是口味。其實(shí)是能量飲料的好看的罐子，還有其他的特點(diǎn)，以及這還是碳酸飲料，所以就感覺(jué)比較新穎。
It kind of injected a little bit of excitement into an otherwise boring afternoon study session.
這算是在下午無(wú)聊的上課時(shí)間注入了一點(diǎn)點(diǎn)的興奮。
And it was actually the Power of Habit that helped me to differentiate these different reasons for my cravings for terrible, unhealthy energy drinks.
有一本名為《習(xí)慣的力量》的，讓我明白了渴望這種糟糕的、不健康的能量飲料的各種原因。
Because there was a part of the book where he was talking about this afternoon habit that he had to get a cookie every single day.
作者在書(shū)中寫(xiě)道，每天下午他都會(huì)有吃一塊餅干的習(xí)慣。
And he started asking himself what is the reward I get for getting this cookie?
之后作者便思考吃餅干有什么好處？
Is it the taste? Is it the energy boost?
味道的吸引？還是讓精力充沛？
And he actually came to the conclusion that no,
結(jié)果，作者得出結(jié)論，并非如此，
it's just this ritual that allows me to get it from my desk, and then it gives me an opportunity to socialize with some of my coworkers.
其實(shí)就是一種習(xí)慣讓自己去桌上拿餅干，這樣就會(huì)有機(jī)會(huì)和同事說(shuō)說(shuō)話。
So he just changed his habit up to go over to the water cooler or something like that so he could still talk to the coworkers.
于是，作者改變了習(xí)慣，來(lái)到飲水機(jī)旁邊，或者類似的活動(dòng)，這樣也可以和同事聊天。
So reading that actually helped me to identify the factors that caused my craving for those terrible, unhealthy energy drinks, the taste,
讀了這本書(shū)，確實(shí)幫我搞清楚了喜歡這可怕的、不健康的能量飲料的不同原因：口味，
the caffeine levels, and also the novelty factor.
咖啡因含量，以及新穎這些因素。
And then I realized that sparkling water,
之后，我意識(shí)到汽水，
especially flavored sparkling water like this,
尤其是這種有味道的汽水，
fills two of those three categories,
上面提到的渴望的三個(gè)因素也占到了兩個(gè)，
and if I want caffeine, I can obviously go for tea or coffee.
如果我想要咖啡因，我可以去喝茶或者咖啡。
And I do want to talk about that as well because tea and coffee can be useful in the afternoons, but you need to understand how your body reacts to caffeine later in the day.
我也想說(shuō)說(shuō)這個(gè)，因?yàn)椴韬涂Х葘?duì)下午也很有幫助，不過(guò)你需要了解自己身體再一天剩下的時(shí)間對(duì)咖啡因的耐受反應(yīng)。
There are studies out there to show that caffeine even six hours before bedtime can significantly impact the quality of your sleep in a negative way but everyone's mileage may vary.
有研究表明，即使在睡覺(jué)前六小時(shí)攝入咖啡因，也會(huì)影響睡眠質(zhì)量，不過(guò)這也因人而異。
So some people may be able to have a cup of coffee at four in the afternoon,
所以有些人可以在下午四點(diǎn)喝杯咖啡，
while other people, if they have caffeine at any time in the day that has a p.m. in it, they're not gonna be able to go to sleep.
但另一些人，無(wú)論在下午什么時(shí)間喝進(jìn)咖啡因，那晚上就無(wú)法入睡了。
So, again, do some testing if you want to use caffeine in the afternoons.
所以，再?gòu)?qiáng)調(diào)一次，如果想喝含咖啡因的飲品，先要測(cè)試一下。
And you can also pair it with a light snack.
而且也可以搭配清淡的點(diǎn)心。
And if you're gonna go for a snack,
如果要吃點(diǎn)心的話，
the main thing here is don't just reach for simple sugars.
主要問(wèn)題是不要攝入單糖。
Don't go for candy or soda especially,
特別是糖塊或者蘇打水，
but also if you're just going for fruit and you're just taking in simple sugars,
但是如果吃水果，也會(huì)攝入單糖，
this causes a spike in your blood sugar with a subsequent crash.
這會(huì)造成血糖波動(dòng)，升高之后迅速下降。
So you want to pair that with some complex carbohydrates,
所以要配合復(fù)合碳水化合物來(lái)吃，
maybe some wholewheat bread or maybe some proteins,
全麥面包或者一些富含蛋白質(zhì)的食物，
like a hard boiled egg.
例如水煮蛋。
In fact, my best friend Martin,
其實(shí)，我的好朋友馬丁，
who helped me write the script for this video,
是他幫我寫(xiě)的這個(gè)視頻的稿子，
listed that you should put a hard boiled egg inside of a banana,
跟我說(shuō)，煮蛋放進(jìn)香蕉里面，
which I sat there and thought about for a second, and I still can't envision how you do it.
我坐在這想了一會(huì)，不知道怎么做。
But if any of you out there know what he means,
不過(guò)，如果屏幕前的你們知道是怎么回事，
put it in the comments below because I'm kinda stumped here.
就在下方寫(xiě)評(píng)論吧，這個(gè)地方我不太明白。
Anyway, step two in the process is to reset.
好了，第二步就是重新調(diào)整。
This means step away from your desk and take a break from your work.
意思就是離開(kāi)桌子先別工作，休息一下。
Now for me, the ultimate way of resetting is to go outside.
對(duì)我而言，最直接的恢復(fù)辦法就是出去走走。
If you'll remember earlier in the video,
視頻前面有講過(guò)，
I talked about how the circadian rhythm is,
關(guān)于生物鐘的問(wèn)題，
for the most part, endogenously, I think that's how you pronounce it.
多數(shù)情況下內(nèi)源代謝，我覺(jué)得是這么發(fā)音。
But endogenously generated or controlled but that there are some factors that you can use to influence it.
內(nèi)源代謝的產(chǎn)生和控制，但是有一些因素是可以影響內(nèi)源代謝的。
One of them being sunlight exposure.
其中一個(gè)因素就是接受日曬。
So this is kind of my main thing. Whenever I feel tired in the afternoons,
所以這是關(guān)鍵的一步。當(dāng)我在下午覺(jué)得疲勞時(shí)，
I am reaching for a glass of water,
我先喝杯水，
maybe making some coffee depending on the time.
或者喝杯咖啡，這得看看時(shí)間早晚。
But the next thing is I'm going outside for a walk or I'm gonna take a break to go for a workout or I'm gonna go outside and do some skateboarding or rollerblading but whatever it is.
接下來(lái)我就會(huì)出去散散步，或者休息一下，運(yùn)動(dòng)運(yùn)動(dòng)或者玩一玩滑板滑輪什么的，不管干什么。
I want to get outside and get some sunlight exposure because exposure to light,
我就是想出去曬曬太陽(yáng)，因?yàn)楣庹眨?br>especially sunlight, can be a cue to wake your body up.
尤其是日光，可以喚醒你的身體。
Sunlight is actually one of those external factors that really plays a part in how your circadian rhythm is governed.
光照確實(shí)是影響生物鐘的一個(gè)外部因素之一。
And if for some reason you just can't go outside or you just don't want to exercise,
但是如果因?yàn)橐恍┰?，你無(wú)法出門(mén)，或者不想出門(mén)，
you're trying to be as sloth-like as possible,
打算和樹(shù)懶一樣懶，
you just get into that zen state of mind,
那就試試讓思緒進(jìn)入禪定的狀態(tài)，
at least let yourself step back from your work and take a little bit of a break to give yourself some intentional fun time.
至少讓自己回到工作狀態(tài)，休息一下給自己一點(diǎn)內(nèi)心的快樂(lè)時(shí)刻。
Play a video game. But one word of warning here.
還可以玩玩游戲。但注意一點(diǎn)。
If one quick game of Overwatch or one quick game of Magic or whatever game that you tend to get sucked into often turns into just a quick several hours,
如果是玩快速結(jié)束的游戲，例如《守望先鋒》、《Magic》或者其他的游戲，結(jié)果沉浸了好幾個(gè)小時(shí)，
then that's probably not a good way to take a break.
那可就不好了，算不上休息了。
You want to get into something that is not going to suck you in,
你要找點(diǎn)不會(huì)沉浸其中的事情，
not going to distract you for a really long period of time.
不會(huì)長(zhǎng)時(shí)間分散你的精力。
It just kinda provides some mental rejuvenation.
讓你的精力恢復(fù)的事情。
One other option could be to take a nap.
另一個(gè)選擇就是小睡一會(huì)兒。
Now, I did a whole video on naps about a year ago and for me,
一年前我做了一期關(guān)于小睡的視頻，不過(guò)對(duì)我而言，
naps aren't the most effective thing.
小睡不是很有效果。
I find that even if I do the 20-minute power nap,
我發(fā)現(xiàn)即便是用20分鐘盡力去睡，
where you're not supposed to fall asleep,
也不容易睡著，
not supposed to get groggy, I find myself slipping into a deeper sleep and wanting to sleep for two or three hours.
不容易睡熟，等我進(jìn)入深入睡眠了，我還想睡兩三個(gè)小時(shí)。
So it's kind of a big time waster for me,
所以，對(duì)我而言這就是在浪費(fèi)時(shí)間，
but, again, your mileage may vary and a lot of people get use out of naps in the early or late afternoon.
不過(guò)，再?gòu)?qiáng)調(diào)一次，因人而異，許多人會(huì)習(xí)慣于下午某個(gè)時(shí)候睡會(huì)覺(jué)。
In fact, that's why a lot of countries have a siesta culture.
其實(shí)，這就是為什么許多國(guó)家有午休的傳統(tǒng)。
That brings us to step three, which is to refocus.
然后是第三步，收心。
It is time to get yourself back to work and focus is the keyword here.
回到工作中去，收心是關(guān)鍵。
I find that when I hit the afternoon slump,
我發(fā)現(xiàn)，當(dāng)我下午犯困時(shí)，
I often have several tasks still left on my plate.
經(jīng)常是一堆列在白板上的工作沒(méi)做。
And my brain will sort of just glide over them,
而且我也不想去想它們，
and kind of listlessly try to get into each one.
然后不情不愿地去開(kāi)始每一項(xiàng)工作。
But I know there's a bunch of them and that makes it really hard to get into any one thing.
但我知道工作太多，都無(wú)從下手。
And this is where a bit of philosophy comes in for me,
這就讓我領(lǐng)悟了一個(gè)道理，
because a lot of people, when they talk about the afternoon slump,
因?yàn)楹芏嗳嗽谡劦较挛绶咐У脑驎r(shí)，
they are talking about the nutrition aspect of it,
會(huì)考慮到營(yíng)養(yǎng)問(wèn)題，
the sleep aspect of it, the circadian rhythm aspect of it.
睡眠問(wèn)題和生物鐘的問(wèn)題。
But I think that the level of interest you have in your work and how focused you are on it actually plays a big role in how energized you feel.
但我認(rèn)為，自己對(duì)于工作的興趣，和對(duì)工作的投入度是讓你精力充沛的關(guān)鍵。
If you're feeling kind of listless,
如果你無(wú)精打采，
if you don't really know what you're supposed to be doing,
不知道自己該干什么，
or you don't care about it, you're gonna feel tired because the brain and the body,
或者不在乎，你就會(huì)感到疲憊，因?yàn)樯砭褪切模?br>they have a two-way connection, right?
身心是互相影響的，對(duì)吧？
Your body's circadian rhythm, your nutrition,
你的生物鐘，營(yíng)養(yǎng)，
all these factors play a role in how motivated you feel mentally,
這些因素會(huì)促進(jìn)你感覺(jué)有精力，
but it goes the other way as well. Your level of interest in your work,
但是對(duì)精力的感覺(jué)還會(huì)被其他因素影響。你對(duì)工作興趣的濃厚度，
how focused you are, this plays a role in how energized and awake you feel physically.
你的投入程度，對(duì)你生理上感覺(jué)是否清醒且有精力至關(guān)重要。
So if you can find a way, either intrinsically or extrinsically,
所以說(shuō)，無(wú)論是發(fā)自內(nèi)心的還是外在的，去發(fā)現(xiàn)
to get more interested in a single task that you want to do.
你需要做的事情里更多的樂(lè)趣。
Then you're gonna feel a little bit more energized while doing it.
這樣就會(huì)在做這件事情時(shí)更有精力。
So, here is how I propose that you externally motivate yourself.
這就是我建議的外部動(dòng)機(jī)。
First, pick one task that you have to do.
首先，挑選出一件你要做的事情。
You can't let your brain just listlessly glide over everything.
讓自己集中到這里，別的事情一概不想。
It's got to focus in on one thing. Secondly,
專注于一件事。第二，
clear your environment and get it ready for work.
把周?chē)h(huán)境整理好，準(zhǔn)備工作。
So clear off your desk, close any open programs that don't need to be open,
清理好桌面界面，把不需要的程序全部關(guān)閉，
close any open browser tabs, and then maybe get some good study music for getting into the work zone.
關(guān)閉所有瀏覽器標(biāo)簽，可以放點(diǎn)音樂(lè)，幫助建立工作氛圍。
Finally, set a timer for 25 minutes and do a Pomodoro session on the task.
最后，用番茄工作法，設(shè)定25分鐘。
I find that the Pomodoro technique,
我發(fā)現(xiàn)這種番茄工作法，
where you set a timer for 25 minutes and you focus on one task during the 25 minutes with absolutely no distractions or anything else coming into your field of view of focus,
當(dāng)你設(shè)定了25分鐘，在這段時(shí)間專注工作，不要分心，不被任何外來(lái)的一切打擾，
this is actually much more useful for me in the afternoons than it is in the mornings and this kinda makes sense.
對(duì)我而言，這種辦法相比用在上午，下午更加有效，這可很有用的。
In the mornings, I'm more mentally aware.
因?yàn)樯衔纾冶容^有精力。
I'm more awake. I'm more easily able to focus on my work intrinsically.
我更清醒。更容易自然地專注自己的工作。
In the afternoons, I'm feeling tired.
下午我就感到很累了。
I might need that little bit of external motivation and the Pomodoro technique really provides that.
所以需要一些外部動(dòng)機(jī)，番茄工作法就是很好的選擇。
So from personal experience, I know that the three steps in this process,
就我個(gè)人而言，這三步，
refuel, reset, and then refocus, these are very effective for getting past that afternoon slump.
“加油”，重新調(diào)整，收心，是幫你克服下午困倦很有效的方法。
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