日常英語(yǔ) 為什么你總是感覺(jué)很疲倦 下

6. Leaving off in the wrong spot 活兒干到一半就放下

Thanks to things like time constraints and incessant interruptions, it's not uncommon to find yourself setting aside half-completed tasks in order to deal with something urgent that's come up or has to take priority.

由于時(shí)間限制和紛至沓來(lái)的干擾等因素，你常常發(fā)現(xiàn)自己活兒干到一半就不得不放下，去處理更緊急或優(yōu)先級(jí)更高的事務(wù)。

A small piece of your attention is left with the unfinished task, known as attention residue.

每一個(gè)未完成的任務(wù)都牽動(dòng)著你的一小部分注意力，稱作“注意力殘留”。

When you experience attention residue, your brain is working overtime by thinking about the task you're now on, as well as ruminating about the previous task you had to leave unfinished.

當(dāng)你出現(xiàn)注意力殘留的情況時(shí)，你的大腦正在超負(fù)荷運(yùn)轉(zhuǎn)，既要想著眼下的任務(wù)，又要考慮你之前做了一半的任務(wù)。

If you do have to stop work on a task prematurely, you can decrease the amount of attention residue by writing down the specifics of what's left to finish. This can help decrease rumination and allow you to clear your mind.

如果不得不停下手頭的活兒，你可以將這項(xiàng)任務(wù)的待辦細(xì)節(jié)寫下來(lái)，從而減少注意力殘留。這樣做有助于減少你對(duì)上一個(gè)任務(wù)的思慮，摒除大腦的雜念。

7. Slouching 懶散的坐姿?

"Poor posture can deplete your energy levels by putting more pressure on your body's muscles, joints and ligaments," said Naueen Safdar, medical director at EHE Health. "Your body has to use more energy to compensate, leading to fatigue."

EHE健康機(jī)構(gòu)的醫(yī)療總監(jiān)瑙因·薩夫達(dá)爾說(shuō)：“不良坐姿會(huì)增加你的肌肉、關(guān)節(jié)和韌帶受到的壓力，從而大量消耗你的精力。你的身體不得不用更多能量來(lái)彌補(bǔ)，進(jìn)而引發(fā)疲勞感。”

8. Taking shallow breaths 呼吸短淺

Even though breathing is thought of as an unconscious activity, we tend to breathe incorrectly when we have a lot on our mind.

盡管呼吸被視作一種無(wú)意識(shí)的行為，但是當(dāng)我們煩心事太多時(shí)，我們往往會(huì)采用不正確的呼吸方式。

"Shallow breathing reduces the amount of oxygen the body takes in and the amount that can be transported in the blood to our organs and cells for optimal function," Naidoo said. It can also trigger pathways in the brain that exacerbate anxiety and trigger fatigue.

奈杜說(shuō)：“淺呼吸會(huì)減少身體吸入的氧氣量，以及可以通過(guò)血液輸送到器官和細(xì)胞以優(yōu)化功能的氧氣量。”淺呼吸還會(huì)觸發(fā)加劇焦慮和引發(fā)疲勞感的大腦神經(jīng)通路。

Any time you notice yourself feeling particularly tense or stressed, use that as your cue to take several deep breaths to combat shallow breathing.

無(wú)論何時(shí)，如果你注意到自己特別緊張或壓力很大，就做幾個(gè)深呼吸來(lái)對(duì)抗淺呼吸的危害。

9. Letting little tasks pile up 讓雜事堆積成山

Texting someone back. Changing a lightbulb. Booking your pet's wellness visit. The cumulative mental load of unintentionally stockpiling tiny tasks like these can be distracting and mentally draining.

給某人回短信。換燈泡。給寵物預(yù)約體檢。像這種無(wú)意間堆積的雜事會(huì)讓人分心，耗費(fèi)腦力。

"Even manageable duties start to feel overwhelming and suffocating due to their sheer number," psychiatrist Tyson Lippe said.

精神病學(xué)家泰森·利珀說(shuō)：“因?yàn)閿?shù)量眾多，即使是好辦的雜事也讓人感到不堪重負(fù)和窒息?！?/p>

“The constant and unsolicited 'I should do task X' thoughts also creates a sense of shame and buildup of anticipatory anxiety."

“這種應(yīng)該做某事的想法不由自主地持續(xù)涌上心頭，讓人產(chǎn)生羞愧感和預(yù)期性焦慮?！?/p>

Ideally, any task that takes less than five minutes should be done right away, as it's the most energy-efficient option — but when this isn't practical, don't rely on memory.

理想狀態(tài)下，任何5分鐘內(nèi)能解決的雜事都應(yīng)該立即去辦，這也是最高效節(jié)能的選擇。但是如果立即去辦不符合實(shí)際情況，也不要用腦子強(qiáng)記。

"Immediately write it down on a to-do list," Lippe said. "This strategy provides peace of mind and reassurance that it will be dealt with eventually."

利珀說(shuō)：“應(yīng)該立刻寫在待辦清單上。這一策略能讓人安心并確保這些雜事最后能搞定?！?/p>

10. Not dimming the lights at night 晚上把燈開得很亮

Exposure to bright lights at night signals it's still daytime to the brain. "This inhibits the brain's release of melatonin, a sleep-promoting hormone," Lippe said. "This can disturb the sleep-wake cycle and lead to insomnia, poor sleep quality and fatigue."

夜晚暴露在明亮的燈光下會(huì)讓大腦誤以為還是白天。利珀說(shuō)：“這將抑制大腦分泌促進(jìn)睡眠的褪黑激素，擾亂睡眠-覺(jué)醒周期，導(dǎo)致失眠、睡眠質(zhì)量差和疲倦感?！?/p>