不只是工作：8招让你的办公室生活更美好

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.
从简单的活动到更具有挑战性的实际问题，我们在此强调几个最常见的方法，让你能更轻松地应对日常工作。

Fend off boredom
摆脱无聊

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.
无聊是办公室里的第二种最普遍的隐藏情绪（愤怒居于首位），英国中央兰开夏大学的高级心理学讲师桑蒂·曼恩如是说。曼恩当然不会对自己的工作感到无聊，她表明无聊可能成了一种新的压力。无聊很容易导致一些更加不良的情绪，比如愤怒和敌意。对于研究者马克·德让来说解决无聊的方法很简单。他花了六周的时间研究阿富汗堡垒营的外科医生们。他们曾身处紧张高压的环境中，随后在很长的一段时间里无事可做、无处可去。“给人们一些事去关注，而不是让他们再关注自身，”德让说。不过说起来容易做起来难。

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."
不是像狗一样地工作，而是带一条狗来办公室吧。办公场所里允许有狗的公司声称这种毛发多、鼻子湿漉漉的动物的存在可以减轻压力，促进合作（员工之间的合作，而非员工与狗之间的合作）。在伦敦Studio Verve建筑公司工作的维维安·陈说，她的办公室里有一只长毛的杰克罗素狗Tiger，它的存在让我们感觉非常放松。“比如，在我们跟一个难缠的承包商打完电话之后，有时候我们就会跟Tiger 抱怨几句，” 她说。“当Tiger在椅子中间跳来跳去的时候，你就真的不会那么较真了。”

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.
她的发现被弗吉尼亚州立联邦大学商学院的一项研究所证实。这项研究发现，比起那些有条狗嗅着员工的口袋寻找饼干、在门口倒躺着的办公室，没有狗的办公场所更会让人有压力。
Turn-off tricks
关机策略

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.
移动设备意味着你会很容易将工作也带到家中，并且与工作有关的邮件会成为你晚上临睡前和早上一睁眼就要查看的东西。或许日常生活上的改进就跟办公室生活的改进一样，被职业发展作家们所推崇的“关机”策略有着全面的价值。从没完没了的工作中暂时休息一下，尤其是短时间的锻炼加上“走神”真的会让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%."
这是挺难做到的一点，但是不论对你来说快乐意味着什么，它都无疑会在你的职场生活和个人努力中有所帮助。有些人或许将其视作一时的情绪而非固定的状态，但是其实对所有人来说，这都是可以实现的。肖恩·安可花了12年的时间在哈佛研究快乐，他得出的结论是：快乐是“一种选择”。他的10年研究成果表明：“快乐几乎能为所有生意上和教育上的事带来更好的结果：提高37%的销量、31%的生产力以及19%的工作准确度。”
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.
你不必天天连续数小时耷拉在电脑前。是的，相反你可以选择站在电脑面前了。大量研究已经表明，坐姿不仅对姿态不利，还确实有害健康，甚至是变相缩减寿命。澳大利亚的萨克斯研究所在3月份发布了一份相关报告，该报告调查了超过20万人。报告显示，每天坐着超过11小时的成年人，在未来三年的死亡风险要比每天坐着少于4小时的人高出40%。

Get a plant
养盆植物

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.
将一盆植物带进办公室有诸多益处。一项由挪威生命科学大学和乌普萨拉大学在2011年进行的一项研究发现，办公室里的植物有助于减轻疲劳、压力、咽干和头疼。报告还发现，可以从办公桌上看到植物的员工比那些看不到的员工请病假的时间要少。与此同时，其他研究包括德克萨斯A&M大学的一项研究表明，工作场所中的植物花卉还可以增进创新思维并增强注意力。
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.
充满蓝色的白色光是对疲惫的办公室职员的另一种激励。由英国萨里大学的萨里睡眠中心进行的研究发现，含有低强度蓝色光的照明比只有白色光的照明在下午和傍晚时分能让人保持更高的警惕性。充满蓝色的白色光被认为效果更好，因为它对准了眼睛里的感光器，被认为会对情绪产生一种振奋的效果。

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.
对于雇主来说，良好的照明也能放松情绪：在接受古德曼不动产调查的1,000名员工当中，63%的员工声称会忠实于照明条件好的公司。建筑照明杂志注意到，那些能够将头顶的灯调暗的员工更有积极性、更专注、更富有成效。

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

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.
你注意力集中吗？如果不是的话，你应该专心致志，因为有多个任务在身就会冲淡你的注意力，降低工作的质量并减少学到的信息量。《事情太多，何处下手》和《及早下班》的作者劳拉·斯塔克建议停止一系列在工作中让你分心的事。不仅是更好地按照优先顺序排列任务，限制使用社交媒体，还要停止外部的因素，比如有人在你桌旁跟你说话而打断你。