前沿拓展：

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視頻加載中…

**期間，上班族居家辦公，學(xué)生在家上課，似乎少了點(diǎn)工作或者學(xué)習(xí)的氛圍。這個(gè)時(shí)候自律顯得格外重要，如果覺(jué)得效率低下的話不妨收好指南，在家也能高效！

We're all spending more time in our homes.

我們?cè)诩依锒冗^(guò)的時(shí)間越來(lái)越多。

Some of us, myself included, had to bring the office to our house and learn to share it with family members and even pets.

我們當(dāng)中有些人，包括我自己在內(nèi)，不得不把辦公室轉(zhuǎn)移至家里，還要學(xué)會(huì)與家人甚至寵物分享。

Adapting to working from home without any previous prep can be hard, especially when you lack the space and still haven't grown used to your new habits.

在沒(méi)有任何前期準(zhǔn)備的情況下，在家工作可能一時(shí)難以適應(yīng)，尤其是在家里空間不足，并且新的習(xí)慣還未養(yǎng)成的情況下。

I'm now readapting to the old routine I followed when I worked from home last year and that previous experience is helping me get back on track easily.

現(xiàn)在，我正在適應(yīng)去年在家工作時(shí)遵循的舊習(xí)慣，以前的經(jīng)驗(yàn)可以幫我更容易地回歸正軌。

So I decided to write down what I believe to be 10 essential things to take into account if you want to be productive and organised when working from home.

因此，我決定寫(xiě)下我認(rèn)為在家中工作時(shí)可能會(huì)幫助大家變得更有生產(chǎn)力和更有條理的十件事。

Even more than in a regular office, I find that a strict routine is essential while you're working from home.

相比普通辦公室，在家工作時(shí)嚴(yán)格遵守規(guī)則顯得尤為重要。

You really don't have colleagues to keep you accountable for your hours, habits and posture during the day, and you don't have to rely on public transportation schedules or the traffic to know when you should leave the house in the morning.

沒(méi)有同事負(fù)責(zé)你的日間工作的時(shí)間，習(xí)慣和姿勢(shì)，而且你早上不用通過(guò)公共交通的時(shí)間表或交通狀態(tài)來(lái)判斷何時(shí)出發(fā)。

The lack of physical boundaries also makes it especially hard to be able to switch between home and office mode and this is even worse if you don't have an actual home office separated from your bedroom or living room.

物理邊界的缺失也會(huì)讓你在家庭和辦公室模式之間的切換變得異常困難，如果你沒(méi)有一間和臥室或客廳隔離開(kāi)的單獨(dú)的辦公室的話，情況則更糟。

There are 10 things you can take into account that will be applicable to people in most situations and will help shape your overall mindset and habits during this time.

你可以考慮以下 10 件事，這些事情適用于大多數(shù)情況，在此期間將有助于塑造你的心態(tài)和習(xí)慣。

Tweak your morning routine to take into account this new way of working.

調(diào)整你的早晨習(xí)慣，考慮下這種新的工作方式。

Your lack of commute means more time to do things.

不用通勤，意味著你有更多的時(shí)間。

So try to understand what will be beneficial to keep in the morning and consider shifting some of your old habits to turn into afternoon or evening habits.

試著了解對(duì)你有益的早晨習(xí)慣，并考慮將一些舊的習(xí)慣換成下午或晚上做。

You can now use this extra time to cook your lunch in a**ance, clean your house, exercise or sleep an extra hour.

你現(xiàn)在可以利用這段額外的時(shí)間提前做午餐，打掃房間，鍛煉身體或多睡一個(gè)小時(shí)。

You pick.

你自己選。

Your living area is now your working space as well, so if you're behind your cleaning routine, now it's time to make it perfect.

你現(xiàn)在生活的地方也是你工作的地方，因此，如果你一慣懶得打掃，現(xiàn)在是時(shí)候好好清理一番了。

An untidy, unorganised environment generates high levels of stress, reduces productivity and overall shifts your focus to the mess instead of the work in front of you.

亂七八糟的環(huán)境會(huì)增加人的壓力，降低工作效率，并且會(huì)轉(zhuǎn)移你的注意力，讓你無(wú)心工作。

Make this a top priority during your first few days working at home.

在你居家工作的頭幾天，第一考慮這件事情。

Make sure to start, pause and finish working at the same time, every day, and, if possible, using the same routine you would in regular office hours.

確保每天工作的起止時(shí)間相同，并且，如果可能的話，盡量與常規(guī)辦公保持一致。

As much as it is comfy to work in your PJ's, please don't.

穿著睡衣工作確實(shí)舒服，但不要這樣做。

After you finish your morning routine, change into something extra comfy but make sure you picked an outfit that you wouldn't fall asleep wearing.

完成早上的活動(dòng)后，換套舒適點(diǎn)的衣服，但別舒服過(guò)頭了，打瞌睡就不好了。

This is especially important if you are working next a couch like me.

如果你像我一樣是在沙發(fā)旁邊工作的話，這點(diǎn)非常重要。

Make a ritual out of setting up your workstation in the morning and put everything away at the end of the day.

早晨不做任何與工作無(wú)關(guān)的事情，在一天結(jié)束時(shí)再收拾。

This creates that illusion that there's a limit between your working hours and your free and leisure time.

這會(huì)讓你產(chǎn)生錯(cuò)覺(jué)，即你的工作時(shí)間和空閑時(shí)間之間有個(gè)界限。

Prepping your lunch the night before or in the morning also helps you stay in track during the day and avoid cooking meals from scratch during your lunch break.

在前一天晚上或當(dāng)天早上準(zhǔn)備第二天的午餐，也可以幫助你在白天保持正常狀態(tài)，以避免在午餐時(shí)間還忙著做飯。

All of the cooking and cleanup in the middle of your day can be more stressful than relaxing so it's important that you try to overcome the tendency of fixing your meals during your break.

不管是做飯還是清潔，都會(huì)徒增壓力，因此，在休息時(shí)間做飯這個(gè)習(xí)慣一定要改過(guò)來(lái)。

If you have to take your dog outside during the day, make sure to set a couple of alarms on your phone so you go at the same time every single day.

如果你白天還要遛狗，務(wù)必在手機(jī)上設(shè)置幾個(gè)鬧鐘，以便每天都可以在同一時(shí)間出門(mén)。

This way you won't have to constantly worry whether they need to go outside.

這樣，你就不必總是擔(dān)心你的狗狗是否要出去。

I also recommend you to free more time in the morning, before you start working, to play and do a bigger workout with your dog.

同時(shí)，我建議你在早上開(kāi)始工作之前可以騰出一些時(shí)間，和你的狗一起玩，加大鍛煉量。

Unless your dog it over-the-top high energy, this will probably guarantee that he will feel calmer and sleepier during the first part of your work day.

除非你的狗狗精力無(wú)限，否則就可以保證它在你上班階段可以安定下來(lái)睡覺(jué)了。

If there's someone else in your household working from home and you're sharing the same space, establish simple boundaries regarding your working hours, working space and breaks.

如果你家里不止你一個(gè)人要工作，同時(shí)又要共享同一個(gè)空間，請(qǐng)?jiān)诠ぷ鲿r(shí)間，工作空間和休息時(shí)間之間建立簡(jiǎn)單的界限。

Are you going to take calls during the day, listen to music out loud or bring hot drinks and food to the desk?

你白天要接電話嗎，還是會(huì)聽(tīng)震耳的音樂(lè)，或者會(huì)將熱飲和食物帶到辦公桌上？

Figure out beforehand what will make the other person feel comfortable during these days, as it can be hard to adapt to work from home while lacking the proper space and conditions.

事先弄清楚這些，這樣會(huì)讓其他人在工作的時(shí)間里舒服一點(diǎn)，因?yàn)槿鄙龠m當(dāng)?shù)目臻g和條件，在家工作還是很難適應(yīng)的。

Make sure you take regular, hourly breaks during the day.

確保你在白天可以定時(shí)休息。

If you live in a **all space, remember to stretch frequently, open up the windows and let the fresh air in or even engage in super quick five minute cleaning sessions just to move a little.

如果你住的空間狹小，記得要經(jīng)常伸展，打開(kāi)窗戶(hù)，讓新鮮空氣進(jìn)來(lái)，甚至來(lái)一次五分鐘的快速清潔，只是為了活動(dòng)一下而已。

Finally, don't forget to drink plenty of water during the day.

最后，別忘了要多喝水。

Just keep a water bottle nearby and challenge yourself to drink it until lunch break and then refill it at that time.

就在身旁放一瓶水，第二挑戰(zhàn)一下自己，在吃完午飯后再重新裝滿(mǎn)即可。

I hope you enjoyed today's video.

希望你喜歡今天的視頻。

Stay safe and I will see you next week.

注意健康，下周見(jiàn)。

Bye guys!

再見(jiàn)！

拓展知識(shí)：

前沿拓展：

---

視頻加載中…

**期間，上班族居家辦公，學(xué)生在家上課，似乎少了點(diǎn)工作或者學(xué)習(xí)的氛圍。這個(gè)時(shí)候自律顯得格外重要，如果覺(jué)得效率低下的話不妨收好指南，在家也能高效！

We're all spending more time in our homes.

我們?cè)诩依锒冗^(guò)的時(shí)間越來(lái)越多。

Some of us, myself included, had to bring the office to our house and learn to share it with family members and even pets.

我們當(dāng)中有些人，包括我自己在內(nèi)，不得不把辦公室轉(zhuǎn)移至家里，還要學(xué)會(huì)與家人甚至寵物分享。

Adapting to working from home without any previous prep can be hard, especially when you lack the space and still haven't grown used to your new habits.

在沒(méi)有任何前期準(zhǔn)備的情況下，在家工作可能一時(shí)難以適應(yīng)，尤其是在家里空間不足，并且新的習(xí)慣還未養(yǎng)成的情況下。

I'm now readapting to the old routine I followed when I worked from home last year and that previous experience is helping me get back on track easily.

現(xiàn)在，我正在適應(yīng)去年在家工作時(shí)遵循的舊習(xí)慣，以前的經(jīng)驗(yàn)可以幫我更容易地回歸正軌。

So I decided to write down what I believe to be 10 essential things to take into account if you want to be productive and organised when working from home.

因此，我決定寫(xiě)下我認(rèn)為在家中工作時(shí)可能會(huì)幫助大家變得更有生產(chǎn)力和更有條理的十件事。

Even more than in a regular office, I find that a strict routine is essential while you're working from home.

相比普通辦公室，在家工作時(shí)嚴(yán)格遵守規(guī)則顯得尤為重要。

You really don't have colleagues to keep you accountable for your hours, habits and posture during the day, and you don't have to rely on public transportation schedules or the traffic to know when you should leave the house in the morning.

沒(méi)有同事負(fù)責(zé)你的日間工作的時(shí)間，習(xí)慣和姿勢(shì)，而且你早上不用通過(guò)公共交通的時(shí)間表或交通狀態(tài)來(lái)判斷何時(shí)出發(fā)。

The lack of physical boundaries also makes it especially hard to be able to switch between home and office mode and this is even worse if you don't have an actual home office separated from your bedroom or living room.

物理邊界的缺失也會(huì)讓你在家庭和辦公室模式之間的切換變得異常困難，如果你沒(méi)有一間和臥室或客廳隔離開(kāi)的單獨(dú)的辦公室的話，情況則更糟。

There are 10 things you can take into account that will be applicable to people in most situations and will help shape your overall mindset and habits during this time.

你可以考慮以下 10 件事，這些事情適用于大多數(shù)情況，在此期間將有助于塑造你的心態(tài)和習(xí)慣。

Tweak your morning routine to take into account this new way of working.

調(diào)整你的早晨習(xí)慣，考慮下這種新的工作方式。

Your lack of commute means more time to do things.

不用通勤，意味著你有更多的時(shí)間。

So try to understand what will be beneficial to keep in the morning and consider shifting some of your old habits to turn into afternoon or evening habits.

試著了解對(duì)你有益的早晨習(xí)慣，并考慮將一些舊的習(xí)慣換成下午或晚上做。

You can now use this extra time to cook your lunch in a**ance, clean your house, exercise or sleep an extra hour.

你現(xiàn)在可以利用這段額外的時(shí)間提前做午餐，打掃房間，鍛煉身體或多睡一個(gè)小時(shí)。

You pick.

你自己選。

Your living area is now your working space as well, so if you're behind your cleaning routine, now it's time to make it perfect.

你現(xiàn)在生活的地方也是你工作的地方，因此，如果你一慣懶得打掃，現(xiàn)在是時(shí)候好好清理一番了。

An untidy, unorganised environment generates high levels of stress, reduces productivity and overall shifts your focus to the mess instead of the work in front of you.

亂七八糟的環(huán)境會(huì)增加人的壓力，降低工作效率，并且會(huì)轉(zhuǎn)移你的注意力，讓你無(wú)心工作。

Make this a top priority during your first few days working at home.

在你居家工作的頭幾天，第一考慮這件事情。

Make sure to start, pause and finish working at the same time, every day, and, if possible, using the same routine you would in regular office hours.

確保每天工作的起止時(shí)間相同，并且，如果可能的話，盡量與常規(guī)辦公保持一致。

As much as it is comfy to work in your PJ's, please don't.

穿著睡衣工作確實(shí)舒服，但不要這樣做。

After you finish your morning routine, change into something extra comfy but make sure you picked an outfit that you wouldn't fall asleep wearing.

完成早上的活動(dòng)后，換套舒適點(diǎn)的衣服，但別舒服過(guò)頭了，打瞌睡就不好了。

This is especially important if you are working next a couch like me.

如果你像我一樣是在沙發(fā)旁邊工作的話，這點(diǎn)非常重要。

Make a ritual out of setting up your workstation in the morning and put everything away at the end of the day.

早晨不做任何與工作無(wú)關(guān)的事情，在一天結(jié)束時(shí)再收拾。

This creates that illusion that there's a limit between your working hours and your free and leisure time.

這會(huì)讓你產(chǎn)生錯(cuò)覺(jué)，即你的工作時(shí)間和空閑時(shí)間之間有個(gè)界限。

Prepping your lunch the night before or in the morning also helps you stay in track during the day and avoid cooking meals from scratch during your lunch break.

在前一天晚上或當(dāng)天早上準(zhǔn)備第二天的午餐，也可以幫助你在白天保持正常狀態(tài)，以避免在午餐時(shí)間還忙著做飯。

All of the cooking and cleanup in the middle of your day can be more stressful than relaxing so it's important that you try to overcome the tendency of fixing your meals during your break.

不管是做飯還是清潔，都會(huì)徒增壓力，因此，在休息時(shí)間做飯這個(gè)習(xí)慣一定要改過(guò)來(lái)。

If you have to take your dog outside during the day, make sure to set a couple of alarms on your phone so you go at the same time every single day.

如果你白天還要遛狗，務(wù)必在手機(jī)上設(shè)置幾個(gè)鬧鐘，以便每天都可以在同一時(shí)間出門(mén)。

This way you won't have to constantly worry whether they need to go outside.

這樣，你就不必總是擔(dān)心你的狗狗是否要出去。

I also recommend you to free more time in the morning, before you start working, to play and do a bigger workout with your dog.

同時(shí)，我建議你在早上開(kāi)始工作之前可以騰出一些時(shí)間，和你的狗一起玩，加大鍛煉量。

Unless your dog it over-the-top high energy, this will probably guarantee that he will feel calmer and sleepier during the first part of your work day.

除非你的狗狗精力無(wú)限，否則就可以保證它在你上班階段可以安定下來(lái)睡覺(jué)了。

If there's someone else in your household working from home and you're sharing the same space, establish simple boundaries regarding your working hours, working space and breaks.

如果你家里不止你一個(gè)人要工作，同時(shí)又要共享同一個(gè)空間，請(qǐng)?jiān)诠ぷ鲿r(shí)間，工作空間和休息時(shí)間之間建立簡(jiǎn)單的界限。

Are you going to take calls during the day, listen to music out loud or bring hot drinks and food to the desk?

你白天要接電話嗎，還是會(huì)聽(tīng)震耳的音樂(lè)，或者會(huì)將熱飲和食物帶到辦公桌上？

Figure out beforehand what will make the other person feel comfortable during these days, as it can be hard to adapt to work from home while lacking the proper space and conditions.

事先弄清楚這些，這樣會(huì)讓其他人在工作的時(shí)間里舒服一點(diǎn)，因?yàn)槿鄙龠m當(dāng)?shù)目臻g和條件，在家工作還是很難適應(yīng)的。

Make sure you take regular, hourly breaks during the day.

確保你在白天可以定時(shí)休息。

If you live in a **all space, remember to stretch frequently, open up the windows and let the fresh air in or even engage in super quick five minute cleaning sessions just to move a little.

如果你住的空間狹小，記得要經(jīng)常伸展，打開(kāi)窗戶(hù)，讓新鮮空氣進(jìn)來(lái)，甚至來(lái)一次五分鐘的快速清潔，只是為了活動(dòng)一下而已。

Finally, don't forget to drink plenty of water during the day.

最后，別忘了要多喝水。

Just keep a water bottle nearby and challenge yourself to drink it until lunch break and then refill it at that time.

就在身旁放一瓶水，第二挑戰(zhàn)一下自己，在吃完午飯后再重新裝滿(mǎn)即可。

I hope you enjoyed today's video.

希望你喜歡今天的視頻。

Stay safe and I will see you next week.

注意健康，下周見(jiàn)。

Bye guys!

再見(jiàn)！

拓展知識(shí)：

前沿拓展：

---

視頻加載中…

**期間，上班族居家辦公，學(xué)生在家上課，似乎少了點(diǎn)工作或者學(xué)習(xí)的氛圍。這個(gè)時(shí)候自律顯得格外重要，如果覺(jué)得效率低下的話不妨收好指南，在家也能高效！

We're all spending more time in our homes.

我們?cè)诩依锒冗^(guò)的時(shí)間越來(lái)越多。

Some of us, myself included, had to bring the office to our house and learn to share it with family members and even pets.

我們當(dāng)中有些人，包括我自己在內(nèi)，不得不把辦公室轉(zhuǎn)移至家里，還要學(xué)會(huì)與家人甚至寵物分享。

Adapting to working from home without any previous prep can be hard, especially when you lack the space and still haven't grown used to your new habits.

在沒(méi)有任何前期準(zhǔn)備的情況下，在家工作可能一時(shí)難以適應(yīng)，尤其是在家里空間不足，并且新的習(xí)慣還未養(yǎng)成的情況下。

I'm now readapting to the old routine I followed when I worked from home last year and that previous experience is helping me get back on track easily.

現(xiàn)在，我正在適應(yīng)去年在家工作時(shí)遵循的舊習(xí)慣，以前的經(jīng)驗(yàn)可以幫我更容易地回歸正軌。

So I decided to write down what I believe to be 10 essential things to take into account if you want to be productive and organised when working from home.

因此，我決定寫(xiě)下我認(rèn)為在家中工作時(shí)可能會(huì)幫助大家變得更有生產(chǎn)力和更有條理的十件事。

Even more than in a regular office, I find that a strict routine is essential while you're working from home.

相比普通辦公室，在家工作時(shí)嚴(yán)格遵守規(guī)則顯得尤為重要。

You really don't have colleagues to keep you accountable for your hours, habits and posture during the day, and you don't have to rely on public transportation schedules or the traffic to know when you should leave the house in the morning.

沒(méi)有同事負(fù)責(zé)你的日間工作的時(shí)間，習(xí)慣和姿勢(shì)，而且你早上不用通過(guò)公共交通的時(shí)間表或交通狀態(tài)來(lái)判斷何時(shí)出發(fā)。

The lack of physical boundaries also makes it especially hard to be able to switch between home and office mode and this is even worse if you don't have an actual home office separated from your bedroom or living room.

物理邊界的缺失也會(huì)讓你在家庭和辦公室模式之間的切換變得異常困難，如果你沒(méi)有一間和臥室或客廳隔離開(kāi)的單獨(dú)的辦公室的話，情況則更糟。

There are 10 things you can take into account that will be applicable to people in most situations and will help shape your overall mindset and habits during this time.

你可以考慮以下 10 件事，這些事情適用于大多數(shù)情況，在此期間將有助于塑造你的心態(tài)和習(xí)慣。

Tweak your morning routine to take into account this new way of working.

調(diào)整你的早晨習(xí)慣，考慮下這種新的工作方式。

Your lack of commute means more time to do things.

不用通勤，意味著你有更多的時(shí)間。

So try to understand what will be beneficial to keep in the morning and consider shifting some of your old habits to turn into afternoon or evening habits.

試著了解對(duì)你有益的早晨習(xí)慣，并考慮將一些舊的習(xí)慣換成下午或晚上做。

You can now use this extra time to cook your lunch in a**ance, clean your house, exercise or sleep an extra hour.

你現(xiàn)在可以利用這段額外的時(shí)間提前做午餐，打掃房間，鍛煉身體或多睡一個(gè)小時(shí)。

You pick.

你自己選。

Your living area is now your working space as well, so if you're behind your cleaning routine, now it's time to make it perfect.

你現(xiàn)在生活的地方也是你工作的地方，因此，如果你一慣懶得打掃，現(xiàn)在是時(shí)候好好清理一番了。

An untidy, unorganised environment generates high levels of stress, reduces productivity and overall shifts your focus to the mess instead of the work in front of you.

亂七八糟的環(huán)境會(huì)增加人的壓力，降低工作效率，并且會(huì)轉(zhuǎn)移你的注意力，讓你無(wú)心工作。

Make this a top priority during your first few days working at home.

在你居家工作的頭幾天，第一考慮這件事情。

Make sure to start, pause and finish working at the same time, every day, and, if possible, using the same routine you would in regular office hours.

確保每天工作的起止時(shí)間相同，并且，如果可能的話，盡量與常規(guī)辦公保持一致。

As much as it is comfy to work in your PJ's, please don't.

穿著睡衣工作確實(shí)舒服，但不要這樣做。

After you finish your morning routine, change into something extra comfy but make sure you picked an outfit that you wouldn't fall asleep wearing.

完成早上的活動(dòng)后，換套舒適點(diǎn)的衣服，但別舒服過(guò)頭了，打瞌睡就不好了。

This is especially important if you are working next a couch like me.

如果你像我一樣是在沙發(fā)旁邊工作的話，這點(diǎn)非常重要。

Make a ritual out of setting up your workstation in the morning and put everything away at the end of the day.

早晨不做任何與工作無(wú)關(guān)的事情，在一天結(jié)束時(shí)再收拾。

This creates that illusion that there's a limit between your working hours and your free and leisure time.

這會(huì)讓你產(chǎn)生錯(cuò)覺(jué)，即你的工作時(shí)間和空閑時(shí)間之間有個(gè)界限。

Prepping your lunch the night before or in the morning also helps you stay in track during the day and avoid cooking meals from scratch during your lunch break.

在前一天晚上或當(dāng)天早上準(zhǔn)備第二天的午餐，也可以幫助你在白天保持正常狀態(tài)，以避免在午餐時(shí)間還忙著做飯。

All of the cooking and cleanup in the middle of your day can be more stressful than relaxing so it's important that you try to overcome the tendency of fixing your meals during your break.

不管是做飯還是清潔，都會(huì)徒增壓力，因此，在休息時(shí)間做飯這個(gè)習(xí)慣一定要改過(guò)來(lái)。

If you have to take your dog outside during the day, make sure to set a couple of alarms on your phone so you go at the same time every single day.

如果你白天還要遛狗，務(wù)必在手機(jī)上設(shè)置幾個(gè)鬧鐘，以便每天都可以在同一時(shí)間出門(mén)。

This way you won't have to constantly worry whether they need to go outside.

這樣，你就不必總是擔(dān)心你的狗狗是否要出去。

I also recommend you to free more time in the morning, before you start working, to play and do a bigger workout with your dog.

同時(shí)，我建議你在早上開(kāi)始工作之前可以騰出一些時(shí)間，和你的狗一起玩，加大鍛煉量。

Unless your dog it over-the-top high energy, this will probably guarantee that he will feel calmer and sleepier during the first part of your work day.

除非你的狗狗精力無(wú)限，否則就可以保證它在你上班階段可以安定下來(lái)睡覺(jué)了。

If there's someone else in your household working from home and you're sharing the same space, establish simple boundaries regarding your working hours, working space and breaks.

如果你家里不止你一個(gè)人要工作，同時(shí)又要共享同一個(gè)空間，請(qǐng)?jiān)诠ぷ鲿r(shí)間，工作空間和休息時(shí)間之間建立簡(jiǎn)單的界限。

Are you going to take calls during the day, listen to music out loud or bring hot drinks and food to the desk?

你白天要接電話嗎，還是會(huì)聽(tīng)震耳的音樂(lè)，或者會(huì)將熱飲和食物帶到辦公桌上？

Figure out beforehand what will make the other person feel comfortable during these days, as it can be hard to adapt to work from home while lacking the proper space and conditions.

事先弄清楚這些，這樣會(huì)讓其他人在工作的時(shí)間里舒服一點(diǎn)，因?yàn)槿鄙龠m當(dāng)?shù)目臻g和條件，在家工作還是很難適應(yīng)的。

Make sure you take regular, hourly breaks during the day.

確保你在白天可以定時(shí)休息。

If you live in a **all space, remember to stretch frequently, open up the windows and let the fresh air in or even engage in super quick five minute cleaning sessions just to move a little.

如果你住的空間狹小，記得要經(jīng)常伸展，打開(kāi)窗戶(hù)，讓新鮮空氣進(jìn)來(lái)，甚至來(lái)一次五分鐘的快速清潔，只是為了活動(dòng)一下而已。

Finally, don't forget to drink plenty of water during the day.

最后，別忘了要多喝水。

Just keep a water bottle nearby and challenge yourself to drink it until lunch break and then refill it at that time.

就在身旁放一瓶水，第二挑戰(zhàn)一下自己，在吃完午飯后再重新裝滿(mǎn)即可。

I hope you enjoyed today's video.

希望你喜歡今天的視頻。

Stay safe and I will see you next week.

注意健康，下周見(jiàn)。

Bye guys!

再見(jiàn)！

拓展知識(shí)：

前沿拓展：

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視頻加載中…

**期間，上班族居家辦公，學(xué)生在家上課，似乎少了點(diǎn)工作或者學(xué)習(xí)的氛圍。這個(gè)時(shí)候自律顯得格外重要，如果覺(jué)得效率低下的話不妨收好指南，在家也能高效！

We're all spending more time in our homes.

我們?cè)诩依锒冗^(guò)的時(shí)間越來(lái)越多。

Some of us, myself included, had to bring the office to our house and learn to share it with family members and even pets.

我們當(dāng)中有些人，包括我自己在內(nèi)，不得不把辦公室轉(zhuǎn)移至家里，還要學(xué)會(huì)與家人甚至寵物分享。

Adapting to working from home without any previous prep can be hard, especially when you lack the space and still haven't grown used to your new habits.

在沒(méi)有任何前期準(zhǔn)備的情況下，在家工作可能一時(shí)難以適應(yīng)，尤其是在家里空間不足，并且新的習(xí)慣還未養(yǎng)成的情況下。

I'm now readapting to the old routine I followed when I worked from home last year and that previous experience is helping me get back on track easily.

現(xiàn)在，我正在適應(yīng)去年在家工作時(shí)遵循的舊習(xí)慣，以前的經(jīng)驗(yàn)可以幫我更容易地回歸正軌。

So I decided to write down what I believe to be 10 essential things to take into account if you want to be productive and organised when working from home.

因此，我決定寫(xiě)下我認(rèn)為在家中工作時(shí)可能會(huì)幫助大家變得更有生產(chǎn)力和更有條理的十件事。

Even more than in a regular office, I find that a strict routine is essential while you're working from home.

相比普通辦公室，在家工作時(shí)嚴(yán)格遵守規(guī)則顯得尤為重要。

You really don't have colleagues to keep you accountable for your hours, habits and posture during the day, and you don't have to rely on public transportation schedules or the traffic to know when you should leave the house in the morning.

沒(méi)有同事負(fù)責(zé)你的日間工作的時(shí)間，習(xí)慣和姿勢(shì)，而且你早上不用通過(guò)公共交通的時(shí)間表或交通狀態(tài)來(lái)判斷何時(shí)出發(fā)。

The lack of physical boundaries also makes it especially hard to be able to switch between home and office mode and this is even worse if you don't have an actual home office separated from your bedroom or living room.

物理邊界的缺失也會(huì)讓你在家庭和辦公室模式之間的切換變得異常困難，如果你沒(méi)有一間和臥室或客廳隔離開(kāi)的單獨(dú)的辦公室的話，情況則更糟。

There are 10 things you can take into account that will be applicable to people in most situations and will help shape your overall mindset and habits during this time.

你可以考慮以下 10 件事，這些事情適用于大多數(shù)情況，在此期間將有助于塑造你的心態(tài)和習(xí)慣。

Tweak your morning routine to take into account this new way of working.

調(diào)整你的早晨習(xí)慣，考慮下這種新的工作方式。

Your lack of commute means more time to do things.

不用通勤，意味著你有更多的時(shí)間。

So try to understand what will be beneficial to keep in the morning and consider shifting some of your old habits to turn into afternoon or evening habits.

試著了解對(duì)你有益的早晨習(xí)慣，并考慮將一些舊的習(xí)慣換成下午或晚上做。

You can now use this extra time to cook your lunch in a**ance, clean your house, exercise or sleep an extra hour.

你現(xiàn)在可以利用這段額外的時(shí)間提前做午餐，打掃房間，鍛煉身體或多睡一個(gè)小時(shí)。

You pick.

你自己選。

Your living area is now your working space as well, so if you're behind your cleaning routine, now it's time to make it perfect.

你現(xiàn)在生活的地方也是你工作的地方，因此，如果你一慣懶得打掃，現(xiàn)在是時(shí)候好好清理一番了。

An untidy, unorganised environment generates high levels of stress, reduces productivity and overall shifts your focus to the mess instead of the work in front of you.

亂七八糟的環(huán)境會(huì)增加人的壓力，降低工作效率，并且會(huì)轉(zhuǎn)移你的注意力，讓你無(wú)心工作。

Make this a top priority during your first few days working at home.

在你居家工作的頭幾天，第一考慮這件事情。

Make sure to start, pause and finish working at the same time, every day, and, if possible, using the same routine you would in regular office hours.

確保每天工作的起止時(shí)間相同，并且，如果可能的話，盡量與常規(guī)辦公保持一致。

As much as it is comfy to work in your PJ's, please don't.

穿著睡衣工作確實(shí)舒服，但不要這樣做。

After you finish your morning routine, change into something extra comfy but make sure you picked an outfit that you wouldn't fall asleep wearing.

完成早上的活動(dòng)后，換套舒適點(diǎn)的衣服，但別舒服過(guò)頭了，打瞌睡就不好了。

This is especially important if you are working next a couch like me.

如果你像我一樣是在沙發(fā)旁邊工作的話，這點(diǎn)非常重要。

Make a ritual out of setting up your workstation in the morning and put everything away at the end of the day.

早晨不做任何與工作無(wú)關(guān)的事情，在一天結(jié)束時(shí)再收拾。

This creates that illusion that there's a limit between your working hours and your free and leisure time.

這會(huì)讓你產(chǎn)生錯(cuò)覺(jué)，即你的工作時(shí)間和空閑時(shí)間之間有個(gè)界限。

Prepping your lunch the night before or in the morning also helps you stay in track during the day and avoid cooking meals from scratch during your lunch break.

在前一天晚上或當(dāng)天早上準(zhǔn)備第二天的午餐，也可以幫助你在白天保持正常狀態(tài)，以避免在午餐時(shí)間還忙著做飯。

All of the cooking and cleanup in the middle of your day can be more stressful than relaxing so it's important that you try to overcome the tendency of fixing your meals during your break.

不管是做飯還是清潔，都會(huì)徒增壓力，因此，在休息時(shí)間做飯這個(gè)習(xí)慣一定要改過(guò)來(lái)。

If you have to take your dog outside during the day, make sure to set a couple of alarms on your phone so you go at the same time every single day.

如果你白天還要遛狗，務(wù)必在手機(jī)上設(shè)置幾個(gè)鬧鐘，以便每天都可以在同一時(shí)間出門(mén)。

This way you won't have to constantly worry whether they need to go outside.

這樣，你就不必總是擔(dān)心你的狗狗是否要出去。

I also recommend you to free more time in the morning, before you start working, to play and do a bigger workout with your dog.

同時(shí)，我建議你在早上開(kāi)始工作之前可以騰出一些時(shí)間，和你的狗一起玩，加大鍛煉量。

Unless your dog it over-the-top high energy, this will probably guarantee that he will feel calmer and sleepier during the first part of your work day.

除非你的狗狗精力無(wú)限，否則就可以保證它在你上班階段可以安定下來(lái)睡覺(jué)了。

If there's someone else in your household working from home and you're sharing the same space, establish simple boundaries regarding your working hours, working space and breaks.

如果你家里不止你一個(gè)人要工作，同時(shí)又要共享同一個(gè)空間，請(qǐng)?jiān)诠ぷ鲿r(shí)間，工作空間和休息時(shí)間之間建立簡(jiǎn)單的界限。

Are you going to take calls during the day, listen to music out loud or bring hot drinks and food to the desk?

你白天要接電話嗎，還是會(huì)聽(tīng)震耳的音樂(lè)，或者會(huì)將熱飲和食物帶到辦公桌上？

Figure out beforehand what will make the other person feel comfortable during these days, as it can be hard to adapt to work from home while lacking the proper space and conditions.

事先弄清楚這些，這樣會(huì)讓其他人在工作的時(shí)間里舒服一點(diǎn)，因?yàn)槿鄙龠m當(dāng)?shù)目臻g和條件，在家工作還是很難適應(yīng)的。

Make sure you take regular, hourly breaks during the day.

確保你在白天可以定時(shí)休息。

If you live in a **all space, remember to stretch frequently, open up the windows and let the fresh air in or even engage in super quick five minute cleaning sessions just to move a little.

如果你住的空間狹小，記得要經(jīng)常伸展，打開(kāi)窗戶(hù)，讓新鮮空氣進(jìn)來(lái)，甚至來(lái)一次五分鐘的快速清潔，只是為了活動(dòng)一下而已。

Finally, don't forget to drink plenty of water during the day.

最后，別忘了要多喝水。

Just keep a water bottle nearby and challenge yourself to drink it until lunch break and then refill it at that time.

就在身旁放一瓶水，第二挑戰(zhàn)一下自己，在吃完午飯后再重新裝滿(mǎn)即可。

I hope you enjoyed today's video.

希望你喜歡今天的視頻。

Stay safe and I will see you next week.

注意健康，下周見(jiàn)。

Bye guys!

再見(jiàn)！

拓展知識(shí)：