不只是工作：8招讓你的辦公室生活更美好

From simple actions to more challenging existential matters, we've highlighted some of the most common ways to make your day-to-day worklife a little easier to deal with.
從簡單的活動到更具有挑戰性的實際問題，我們在此強調幾個最常見的方法，讓你能更輕鬆地應對日常工作。

Fend off boredom
擺脫無聊

Boredom is the second most commonly hidden emotion in the office (anger being the first). So says Sandi Mann a senior psychology lecturer at the University of Central Lancashire in England. Mann, who clearly isn't bored by her work, suggests that boredom could be the new stress, and it can easily lead to even less desirable emotions like resentment and hostility. The solution is simple to Mark de Rond, who spent six weeks studying surgeons at Camp Bastion in Afghanistan. They experienced intense, high pressure situations followed by long periods with nothing to do or anywhere to go. "Give people something to care about more than themselves," says de Rond. Easier said than done.
無聊是辦公室裏的第二種最普遍的隱藏情緒（憤怒居於首位），英國中央蘭開夏大學的高級心理學講師桑蒂·曼恩如是說。曼恩當然不會對自己的工作感到無聊，她表明無聊可能成了一種新的壓力。無聊很容易導致一些更加不良的情緒，比如憤怒和敵意。對於研究者馬克·德讓來說解決無聊的方法很簡單。他花了六週的時間研究阿富汗堡壘營的外科醫生們。他們曾身處緊張高壓的環境中，隨後在很長的一段時間裏無事可做、無處可去。“給人們一些事去關注，而不是讓他們再關注自身，”德讓說。不過說起來容易做起來難。

A dog's life
有狗相伴

Don't work like a dog, bring one into the office. Companies that have office dogs have claimed that their hairy, wet-nosed presence can reduce stressful moments and encourage collaboration (between employees not between employees and the dog). Vivian Chan of architecture firm Studio Verve in London says that the presence of Tiger, a long-haired Jack Russell, in the office is very therapeutic. "After we have a phone call with a difficult contractor, for instance, sometimes we just talk to Tiger about it," she says. "You can't really be all that serious when Tiger is jumping between chairs."
不是像狗一樣地工作，而是帶一條狗來辦公室吧。辦公場所裏允許有狗的公司聲稱這種毛髮多、鼻子溼漉漉的動物的存在可以減輕壓力，促進合作（員工之間的合作，而非員工與狗之間的合作）。在倫敦Studio Verve建築公司工作的維維安·陳說，她的辦公室裏有一隻長毛的傑克羅素狗Tiger，它的存在讓我們感覺非常放鬆。“比如，在我們跟一個難纏的承包商打完電話之後，有時候我們就會跟Tiger 抱怨幾句，” 她說。“當Tiger在椅子中間跳來跳去的時候，你就真的不會那麼較真了。”

Her findings were confirmed by a study by the Virginia Commonwealth University's School of Business that found dog-free offices more stressed than those with a pooch sniffing workers pockets for biscuits of lying upside down in doorways.
她的發現被弗吉尼亞州立聯邦大學商學院的一項研究所證實。這項研究發現，比起那些有條狗嗅着員工的口袋尋找餅乾、在門口倒躺着的辦公室，沒有狗的辦公場所更會讓人有壓力。
Turn-off tricks
關機策略

Mobile devices mean that it is easy for work to follow you home and for work-related emails to be the last thing you read at night and the first thing you check in the morning. Perhaps as much a general life improvement as an office life improvement, "turn off" tricks hailed by career development authors have a holistic value. Breaks from relentless work, especially short bursts of exercise coupled with "zoning out" make actual work more productive.
移動設備意味着你會很容易將工作也帶到家中，並且與工作有關的郵件會成爲你晚上臨睡前和早上一睜眼就要查看的東西。或許日常生活上的改進就跟辦公室生活的改進一樣，被職業發展作家們所推崇的“關機”策略有着全面的價值。從沒完沒了的工作中暫時休息一下，尤其是短時間的鍛鍊加上“走神”真的會讓你的工作更富有效率。

Be happy
保持心情愉快

A tricky one this, but whatever being happy means to you, it will undoubtedly help you in your professional life as well as personal endeavors. Some might see it as a transient emotion rather than a fixed state of being, but for all, it is attainable. Shawn Anchor spent 12 years researching happiness at Harvard and concluded that happiness is "a choice". He states that a decade of study shows that "happiness raises nearly every business and education outcome: raising sales by 37 percent, productivity by 31% and accuracy on tasks by 19%."
這是挺難做到的一點，但是不論對你來說快樂意味着什麼，它都無疑會在你的職場生活和個人努力中有所幫助。有些人或許將其視作一時的情緒而非固定的狀態，但是其實對所有人來說，這都是可以實現的。肖恩·安可花了12年的時間在哈佛研究快樂，他得出的結論是：快樂是“一種選擇”。他的10年研究成果表明：“快樂幾乎能爲所有生意上和教育上的事帶來更好的結果：提高37%的銷量、31%的生產力以及19%的工作準確度。”
Take a stand
站一站

You don't have to be slumped in front of a computer for hours on end, day in day out. No, you could stand in front of your computer terminal instead. Numerous studies have suggested that not only is sitting down bad for posture it is positively bad for your health and could even be an upholstered way to a early grave. The Sax Institute in Australia published a report in March that studied over 200,000 people. It found that adults who sat more than 11 hours per day had a 40% increased risk of dying in the next three years compared to those who sat for less than four hours a day.
你不必天天連續數小時耷拉在電腦前。是的，相反你可以選擇站在電腦面前了。大量研究已經表明，坐姿不僅對姿態不利，還確實有害健康，甚至是變相縮減壽命。澳大利亞的薩克斯研究所在3月份發佈了一份相關報告，該報告調查了超過20萬人。報告顯示，每天坐着超過11小時的成年人，在未來三年的死亡風險要比每天坐着少於4小時的人高出40%。

Get a plant
養盆植物

Bringing a potted piece of the natural world into your office can have a number of benefits. A 2011 study by the Norwegian University of Life Sciences and Uppsala University found that plants in the office help to reduce tiredness, stress, dry throats and headaches. The report also found that employees who could see plants from their desk took less sick leave than those that could not. Meanwhile other studies, including one from Texas A&M University, have suggested that plants and flowers in the workplace also increase innovative thinking and boost attentiveness.
將一盆植物帶進辦公室有諸多益處。一項由挪威生命科學大學和烏普薩拉大學在2011年進行的一項研究發現，辦公室裏的植物有助於減輕疲勞、壓力、咽乾和頭疼。報告還發現，可以從辦公桌上看到植物的員工比那些看不到的員工請病假的時間要少。與此同時，其他研究包括德克薩斯A&M大學的一項研究表明，工作場所中的植物花卉還可以增進創新思維並增強注意力。
Better lighting
照明更佳

Blue-enriched white light could be another boost for weary office employees. Research carried out at the Surrey Sleep Center, part of the University of Surrey in the UK, found that lighting with an added low-intensity blue frequency, instead of just white light illumination, stayed more alert during afternoons and evenings. The blue-enriched white light is thought to be more effective because it targets a photoreceptor in the eye and, it is believed, produces an uplifting effect in mood.
充滿藍色的白色光是對疲憊的辦公室職員的另一種激勵。由英國薩里大學的薩里睡眠中心進行的研究發現，含有低強度藍色光的照明比只有白色光的照明在下午和傍晚時分能讓人保持更高的警惕性。充滿藍色的白色光被認爲效果更好，因爲它對準了眼睛裏的感光器，被認爲會對情緒產生一種振奮的效果。

For employers, better illumination can also lighten the mood: Of 1,000 workers surveyed by Goodman Property, 63% professed loyalty to a company that is well-lit. Architectural Lighting magazine has noted that those who are able to dim overhead lights were more motivated, focused and productive.
對於僱主來說，良好的照明也能放鬆情緒：在接受古德曼不動產調查的1,000名員工當中，63%的員工聲稱會忠實於照明條件好的公司。建築照明雜誌注意到，那些能夠將頭頂的燈調暗的員工更有積極性、更專注、更富有成效。

Focus and limit your use of social media
集中精力，限制使用社交媒體

Are you still paying attention? Well, if not maybe you should, because multitasking simply dilutes attention, decreases the quality of work produced and amount of information learned. Laura Stack, author of "What To Do When There's Too Much To Do" and "Leave the Office Early" suggests putting an end to the cavalcade of distractions at work. Not just better prioritizing tasks, and limiting your social media use, but also stopping external factors, like others holding distracting conversations next to your desk.
你注意力集中嗎？如果不是的話，你應該專心致志，因爲有多個任務在身就會沖淡你的注意力，降低工作的質量並減少學到的信息量。《事情太多，何處下手》和《及早下班》的作者勞拉·斯塔克建議停止一系列在工作中讓你分心的事。不僅是更好地按照優先順序排列任務，限制使用社交媒體，還要停止外部的因素，比如有人在你桌旁跟你說話而打斷你。