老闆讓你沒日沒夜得工作？如何避免加班？

The never-ending emails and phone calls. The unrelenting deadlines. The pile-on of projects and deadlines.

沒完沒了的電子郵件和電話。無情的最後期限。成堆的項目和期限。

Having a workaholic as a boss often means working long hours and sacrificing personal time to meet all the demands. Forget about having any work-life balance — for workaholics, work is life.

擁有一個工作狂老闆通常意味着長時間工作和犧牲個人時間來滿足所有要求。不要指望擁有工作與生活的平衡——對於工作狂來說，工作就是生活。

But working under this kind of pressure can quickly lead to burnout.

但是在這種壓力下工作，會很快導致精疲力盡。

"The key for employees is to coexist," said Harris Kern, author of "On Being a Workaholic: Using Balance and Discipline to Live a Better and More Efficient Life."

“對員工來說，關鍵是和諧共處。”《成爲工作狂：利用平衡和自律過上更好、更高效的生活》一書的作者哈里斯•科恩說。

"You can't change your boss. They thrive on it. They live for the adrenaline rush ... but as an employee, you might have a family and other priorities and can't work 24-7."

“你不可能改變你的老闆。他們以此爲生。他們爲腎上腺素激增而活……但是作爲一名員工，你可能有家庭和其他的優先事項，不能一週7天、一天24小時地工作。”

Avoid notorious workplaces

避免臭名昭著的工作場所

Some bosses, companies, or even entire industries have reputations for long work weeks and relentless demands. Try to avoid the problem and do your research before accepting a job offer that will suck you into a work black hole.

有些老闆、公司，或者甚至整個行業都以工作時間長、要求苛刻著稱。在接受一份會把你吸入工作黑洞的工作機會之前，儘量避免這個問題，做好調查。

"Find an organization that is in line with your views on work-life balance," recommended Dana Brownlee, founder of Professionalism Matters, a professional development training company.

“找一家與你對工作-生活平衡的看法相符合的公司。”專業發展培訓公司Professionalism Matters的創始人達娜•布朗利建議道。

"You don't want to find yourself swimming upstream from day one. You probably aren't going to go in there and change the entire organizational structure."

“你不會想從一開始就逆流而上吧。你可能不會去這個公司，改變整個組織結構。”

Set your own boundaries...

設定自己的底線

Don't be afraid to share your work philosophy with your boss to help establish boundaries.

不要害怕和老闆分享你的工作理念，幫助建立起底線。

If you just started a job or are feeling overworked at your current position, request a meeting with your manager to talk about your schedule.

如果你剛剛開始一份工作，或在現任職位上感到工作過度，要求和你的經理開個會，談談你的日程安排。

Avoid being aggressive — that can create more problems for you, advised Bryan Robinson, author of "Chill: Turn Off Your Job and Turn on Your Life."

避免咄咄逼人——這會給你製造更多的問題，《冷靜：放下你的工作，開始你的生活》一書的作者布萊恩•羅賓遜建議道。

He suggested a sandwich approach to raising the issue: Start the conversation with something positive, then bring up the issue of being overworked with specific recent examples, and then end on another positive note.

他建議用“三明治法”來提出這個問題：用一些積極的事情開始對話，接着用最近的一些具體例子來引出工作過度的問題，然後用另一件積極的事情結束對話。

"Workaholics don't see the water they are swimming in and don't realize it's taking a toll on people and themselves," he said. "They are totally focused on the task and getting it done."

“工作狂們看不到自己游泳時所處在的水，也沒有意識到這對人們和他們自己造成了傷害。”他說，“他們完全專注於工作任務並完成它。”

Bosses can forget how much work they've already assigned, so if you're feeling overburdened,ask your manager to review your to-do list and set priorities.

老闆可能會忘記他們已經分配了多少工作，所以如果你感到負擔過重，讓你的經理檢查你的待辦事項列表，並且設定優先級。

"It is incumbent on you to point out that you were working on six things, and you can increase it to eight, it might impact the timing of when you can provide some of these deliverables or add a lot of extra hours," said Brownlee.

布朗利說：“你有責任指出你正在做六件事，你是可以增加到八件，但這可能會影響你提交其中一些成果的時間，或者增加很多加班時間。”

stick to them

…並且堅持下去

There are going to be times when long hours and weekend work are necessary to get a job done. That's expected, and it's important to be flexible.

爲了完成一項工作，有時候需要長時間地工作和週末工作。這是意料之中的事，靈活變通是很重要的。

If you decide to work on the weekend, make sure your boss knows this is an exception, not an expectation.

如果你決定在週末工作，確保你的老闆知道這是一次例外，而不是期望。

"Tell your boss that you are fiercely protective of your weekend time, but that this project is important, and you want to make sure it gets out," Brownlee said. "But acknowledge this is an exemption."

“告訴你的老闆，你強烈保護着自己的週末時間，但是這個項目很重要，你想確保它得到大家的認可。”布朗利說，“但要承認這是例外。”

If you don't want it to become a habit, stick to your work-life boundaries.

如果你不想讓它成爲一種習慣，那就堅持工作-生活的底線。

"You can't expect other people to respect your boundaries if you aren't respecting your boundaries," she said.

她說：“如果你不尊重自己的底線，就別指望別人尊重你的界限。”

Acknowledge, then negotiate

承認，然後協商

If an assignment comes in late Friday afternoon that requires weekend work to hit the Monday morning deadline, acknowledge the request and then work to find a compromise.

如果週五下午晚些時候來了一項任務，需要週末加班去趕週一早上的最後期限，那就先確認這個要求，然後努力找一個折衷方案。

Say something like: I understand the importance of the project, but I have other obligations. Can I get it done by end of day Monday?

你可以這樣說：我理解這個項目的重要性，但是我有其他的職責。我在星期一結束前做完可以嗎？

Find the right balance

尋找正確的平衡

If weekend work is unavoidable, make it part of your schedule so it doesn't disrupt your personal and family time too much.

如果週末工作是不可避免的，那就把它列入你的日程表，這樣它就不會過多地干擾你的個人和家庭時間。

Kern checks his emails on the weekends before his wife wake up. "Work around your family."

克恩週末在妻子醒來之前查看電子郵件。“在家人身邊工作。”

Show your sacrifice

顯示你的犧牲

If you have to skip out on family or personal time for work, it's okay to let the boss know.

如果你不得不放棄家庭或個人時間去工作，可以讓老闆知道。

"Say something like, 'You might not be aware, but when you called, I was at my son's game and I want to figure out how I can be productive and meet your expectations but also protect my personal time with my kids and spouse," said Robinson.

“你可以這樣說：‘你可能不知道，但當你打電話給我時，我正在看我兒子的比賽，我想知道我怎樣才能高效率地滿足你的期望，但同時保護我與孩子們和妻子的私人時間。’”羅賓遜說道。

A response like this is invitational, showing you want to work with your boss to find a middle ground.

這樣的迴應是邀請式的，表明你想和老闆一起找一個折衷的辦法。

"You are brainstorming together," he said. "You aren't being passive and allowing yourself to be run over, but not aggressive either."

“你們一起思考辦法，”他說，“你不是被動地讓自己被壓榨，也不是咄咄逼人。”

翻譯：小楠