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It's 3:00 p.m. and your motivation to do literally anything has evaporated. | 现在是下午三点，这个时候你做任何事情的动力似乎都显得不够用了。
You feel tired, you can't focus, and the idea of starting any of the tasks on your to-do list is just mentally exhausting.
这时人们十分疲倦，无法集中注意力，任何准备做的事情先在思想上打了退堂鼓。
In other words, you've hit the afternoon slump and you're not alone.
也就是说，‘午后低迷期’正在困扰着你，而且并非只有你如此。
Millions of people around the world hit this wave of tiredness during the early afternoons every single day,
每一天，世界上千千万万的人都会在下午一开始就累得不行，
which is actually a problem for me 'cause people who are tired tend not to watch YouTube for quite as long.
这对我也是一种困扰，因为很疲劳的话也看不了多久的YouTube。
So let me help you out real quick. Is this in frame?
那就让我迅速把你变清醒。进入镜头画面了吗？
Is this helping? Are you awake? Okay,
有帮助吗？清醒吗？好吧，
hopefully that helped at least somewhat.
希望，至少有些帮助。
Let's get back to the video. So like I just said,
让我们回到视频中来。就像我刚才说的，
this is something that happens to millions of people.
这是大家都会遇到的问题。
If you get tired in the afternoon,
如果下午感到疲劳，
if you feel like you should be going to bed but,
觉得应该去床上躺会，可是，
for some reason, the sun's still out.
太阳还高高悬挂。
Well, that is an absolutely common experience.
好吧，大家肯定都经历过。
So what I want to do today is share a three-step process that you can go through,
所以说，今天我要分享一个三步走的方法，你可以跟着试试，
whenever you find yourself in an afternoon slump,
当你进入“午后低迷期”的时候，
battling that afternoon brain fog. Going through these things can help you gain back at least some of your energy to tackle the rest of your to-do list before you end the day.
让昏沉的大脑清醒起来吧。按照这些方法，至少可以恢复些精力，在一天结束前完成一些该做的事情。
But before we get into that, we do want to answer the question of why does this happen in the first place?
在进行这一步之前，我们首先来说谈谈下午为什么会犯困？
Because there are definitely some controllable factors that contribute to the afternoon slump,
因为其中一些导致下午犯困的原因肯定是能够掌控的，
but part of it is actually natural.
不过另一部分原因就是正常的生理反应了。
Part of it is due to something called our circadian rhythm,
一部分原因就是我们的生物钟，
which is essentially this internal clock that helps to keep our body's internal processes synchronized with the day and night cycle,
主要就是这种体内的‘时钟’帮助身体对于昼夜变化作出同步调整，
which helps us go to sleep at the right times.
也就是让我们在合适的时间睡觉。
And in doing some research for this video,
为了准备视频，我做了一些研究，
I found out that there are actually two parts of the day where we actually have a dip in energy.
发现一天中会有两个时段处于精力低靡状态。
So according to the Sleep Foundation's website,
根据睡眠基金会网站的信息，
for most adults, the biggest dip in energy happens during the middle of the night,
大部分的成年人，精力最差的时间在午夜，
between 2:00 and 4:00 a.m, which is the time where most people are just fast asleep.
大约在凌晨2～4点之间，也就是大部分人深深入睡的时间。
Snoozing away like a rock, actually,
睡的和石头一样沉，不过，
rocks don't snooze, but there is another dip in energy just after lunchtime,
石头可不会睡觉，而另一个精神低迷的时间段就在午饭后，
around 1:00 to 3:00 p.m., when they start to crave that post-lunch nap.
大约在下午1～3点，这时大家都想小睡一会。
But another website that I looked at,
但是我看的另一个网站，
Science Daily, said this: In a strict sense,
“每日科学”是这么说的：严格来讲，
circadian rhythms are endogenously generated,
生物钟是我们“内源代谢”产生的，
and although the definition for endogenously,
不过“内源代谢”这个词的意思，
and I'm not even sure if I'm pronouncing that correctly.
我还不确定发音是否正确。
But I didn't know what it meant when I was doing this research,
我在做研究的时候也不知道这个词是什么意思，
so I put it there; although they can be modulated by external cues;
所以我把这个词显示出来；不过生物钟也受外部因素影响；
such as sunlight and temperature.
例如日光照射和温度。
And keep that in mind for later on in the video because what this is saying is that circadian rhythms are,
接下来看视频时，不要忘记这个词，因为生物钟
for the most part, internally set.
You can't do a whole lot to control them,
你无法对它过分干预，
but some things do affect them. And with that,
不过有些因素会影响到它。带着这个问题，
let's go over to step one in the process,
让我们来看看第一步，
which is to refuel.
“加油”。
Your body is essentially an engine and what you put into it,
你的身体好比是引擎，你加入什么燃料，
the quality of what you put into it and the time at which you fuel it,
燃料的质量，以及加入燃料的时间，
these all factor into how energetic you're going to feel at all different times of the day.
所有这些因素都会影响你这一天不同时间段的精力。
So in the afternoons when I start feeling tired,
所以当下午开始感到疲劳的时候，
this is the first thing that I think to do.
以下就是首先要做的事情。
I want to get something to eat, get something to drink,
我想吃点东西，或者喝点东西，
and usually the first thing that I reach for is either a glass of water or a can of sparkling water.
通常我会先喝一杯水或者一杯汽水。
I think this is the Michael Bublé kind.
我觉得这是歌手麦克·布雷的限量款。
That's how you pronounce it, right,
这么发音，对吗，
Bublé? And I actually like sparkling water a little more than regular water because when I was in college,
布雷？相比白水，我更喜欢汽水，因为上中学时，
I was super addicted to energy drinks and I kind of identified the reason for that.
我特别喜欢能量饮料，现在我也知道喜欢的原因了。
It wasn't necessarily the caffeine.
并不一定是咖啡因。
It wasn't necessarily the taste. It was actually the fact that the energy drink and the colorful can and everything and the carbonation were sort of novel.
也不一定是口味。其实是能量饮料的好看的罐子，还有其他的特点，以及这还是碳酸饮料，所以就感觉比较新颖。
It kind of injected a little bit of excitement into an otherwise boring afternoon study session.
这算是在下午无聊的上课时间注入了一点点的兴奋。
And it was actually the Power of Habit that helped me to differentiate these different reasons for my cravings for terrible, unhealthy energy drinks.
有一本名为《习惯的力量》的，让我明白了渴望这种糟糕的、不健康的能量饮料的各种原因。
Because there was a part of the book where he was talking about this afternoon habit that he had to get a cookie every single day.
作者在书中写道，每天下午他都会有吃一块饼干的习惯。
And he started asking himself what is the reward I get for getting this cookie?
之后作者便思考吃饼干有什么好处？
Is it the taste? Is it the energy boost?
味道的吸引？还是让精力充沛？
And he actually came to the conclusion that no,
结果，作者得出结论，并非如此，
it's just this ritual that allows me to get it from my desk, and then it gives me an opportunity to socialize with some of my coworkers.
其实就是一种习惯让自己去桌上拿饼干，这样就会有机会和同事说说话。
So he just changed his habit up to go over to the water cooler or something like that so he could still talk to the coworkers.
于是，作者改变了习惯，来到饮水机旁边，或者类似的活动，这样也可以和同事聊天。
So reading that actually helped me to identify the factors that caused my craving for those terrible, unhealthy energy drinks, the taste,
读了这本书，确实帮我搞清楚了喜欢这可怕的、不健康的能量饮料的不同原因：口味，
the caffeine levels, and also the novelty factor.
咖啡因含量，以及新颖这些因素。
And then I realized that sparkling water,
之后，我意识到汽水，
especially flavored sparkling water like this,
尤其是这种有味道的汽水，
fills two of those three categories,
上面提到的渴望的三个因素也占到了两个，
and if I want caffeine, I can obviously go for tea or coffee.
如果我想要咖啡因，我可以去喝茶或者咖啡。
And I do want to talk about that as well because tea and coffee can be useful in the afternoons, but you need to understand how your body reacts to caffeine later in the day.
我也想说说这个，因为茶和咖啡对下午也很有帮助，不过你需要了解自己身体再一天剩下的时间对咖啡因的耐受反应。
There are studies out there to show that caffeine even six hours before bedtime can significantly impact the quality of your sleep in a negative way but everyone's mileage may vary.
有研究表明，即使在睡觉前六小时摄入咖啡因，也会影响睡眠质量，不过这也因人而异。
So some people may be able to have a cup of coffee at four in the afternoon,
所以有些人可以在下午四点喝杯咖啡，
while other people, if they have caffeine at any time in the day that has a p.m. in it, they're not gonna be able to go to sleep.
但另一些人，无论在下午什么时间喝进咖啡因，那晚上就无法入睡了。
So, again, do some testing if you want to use caffeine in the afternoons.
所以，再强调一次，如果想喝含咖啡因的饮品，先要测试一下。
And you can also pair it with a light snack.
而且也可以搭配清淡的点心。
And if you're gonna go for a snack,
如果要吃点心的话，
the main thing here is don't just reach for simple sugars.
主要问题是不要摄入单糖。
Don't go for candy or soda especially,
特别是糖块或者苏打水，
but also if you're just going for fruit and you're just taking in simple sugars,
但是如果吃水果，也会摄入单糖，
this causes a spike in your blood sugar with a subsequent crash.
这会造成血糖波动，升高之后迅速下降。
So you want to pair that with some complex carbohydrates,
所以要配合复合碳水化合物来吃，
maybe some wholewheat bread or maybe some proteins,
全麦面包或者一些富含蛋白质的食物，
like a hard boiled egg.
例如水煮蛋。
In fact, my best friend Martin,
其实，我的好朋友马丁，
who helped me write the script for this video,
是他帮我写的这个视频的稿子，
listed that you should put a hard boiled egg inside of a banana,
跟我说，煮蛋放进香蕉里面，
which I sat there and thought about for a second, and I still can't envision how you do it.
我坐在这想了一会，不知道怎么做。
But if any of you out there know what he means,
不过，如果屏幕前的你们知道是怎么回事，
put it in the comments below because I'm kinda stumped here.
就在下方写评论吧，这个地方我不太明白。
Anyway, step two in the process is to reset.
好了，第二步就是重新调整。
This means step away from your desk and take a break from your work.
意思就是离开桌子先别工作，休息一下。
Now for me, the ultimate way of resetting is to go outside.
对我而言，最直接的恢复办法就是出去走走。
If you'll remember earlier in the video,
视频前面有讲过，
I talked about how the circadian rhythm is,
关于生物钟的问题，
for the most part, endogenously, I think that's how you pronounce it.
多数情况下内源代谢，我觉得是这么发音。
But endogenously generated or controlled but that there are some factors that you can use to influence it.
内源代谢的产生和控制，但是有一些因素是可以影响内源代谢的。
One of them being sunlight exposure.
其中一个因素就是接受日晒。
So this is kind of my main thing. Whenever I feel tired in the afternoons,
所以这是关键的一步。当我在下午觉得疲劳时，
I am reaching for a glass of water,
我先喝杯水，
maybe making some coffee depending on the time.
或者喝杯咖啡，这得看看时间早晚。
But the next thing is I'm going outside for a walk or I'm gonna take a break to go for a workout or I'm gonna go outside and do some skateboarding or rollerblading but whatever it is.
接下来我就会出去散散步，或者休息一下，运动运动或者玩一玩滑板滑轮什么的，不管干什么。
I want to get outside and get some sunlight exposure because exposure to light,
我就是想出去晒晒太阳，因为光照，
especially sunlight, can be a cue to wake your body up.
尤其是日光，可以唤醒你的身体。
Sunlight is actually one of those external factors that really plays a part in how your circadian rhythm is governed.
光照确实是影响生物钟的一个外部因素之一。
And if for some reason you just can't go outside or you just don't want to exercise,
但是如果因为一些原因，你无法出门，或者不想出门，
you're trying to be as sloth-like as possible,
打算和树懒一样懒，
you just get into that zen state of mind,
那就试试让思绪进入禅定的状态，
at least let yourself step back from your work and take a little bit of a break to give yourself some intentional fun time.
至少让自己回到工作状态，休息一下给自己一点内心的快乐时刻。
Play a video game. But one word of warning here.
还可以玩玩游戏。但注意一点。
If one quick game of Overwatch or one quick game of Magic or whatever game that you tend to get sucked into often turns into just a quick several hours,
如果是玩快速结束的游戏，例如《守望先锋》、《Magic》或者其他的游戏，结果沉浸了好几个小时，
then that's probably not a good way to take a break.
那可就不好了，算不上休息了。
You want to get into something that is not going to suck you in,
你要找点不会沉浸其中的事情，
not going to distract you for a really long period of time.
不会长时间分散你的精力。
It just kinda provides some mental rejuvenation.
让你的精力恢复的事情。
One other option could be to take a nap.
另一个选择就是小睡一会儿。
Now, I did a whole video on naps about a year ago and for me,
一年前我做了一期关于小睡的视频，不过对我而言，
naps aren't the most effective thing.
小睡不是很有效果。
I find that even if I do the 20-minute power nap,
我发现即便是用20分钟尽力去睡，
where you're not supposed to fall asleep,
也不容易睡着，
not supposed to get groggy, I find myself slipping into a deeper sleep and wanting to sleep for two or three hours.
不容易睡熟，等我进入深入睡眠了，我还想睡两三个小时。
So it's kind of a big time waster for me,
所以，对我而言这就是在浪费时间，
but, again, your mileage may vary and a lot of people get use out of naps in the early or late afternoon.
不过，再强调一次，因人而异，许多人会习惯于下午某个时候睡会觉。
In fact, that's why a lot of countries have a siesta culture.
其实，这就是为什么许多国家有午休的传统。
That brings us to step three, which is to refocus.
然后是第三步，收心。
It is time to get yourself back to work and focus is the keyword here.
回到工作中去，收心是关键。
I find that when I hit the afternoon slump,
我发现，当我下午犯困时，
I often have several tasks still left on my plate.
经常是一堆列在白板上的工作没做。
And my brain will sort of just glide over them,
而且我也不想去想它们，
and kind of listlessly try to get into each one.
然后不情不愿地去开始每一项工作。
But I know there's a bunch of them and that makes it really hard to get into any one thing.
但我知道工作太多，都无从下手。
And this is where a bit of philosophy comes in for me,
这就让我领悟了一个道理，
because a lot of people, when they talk about the afternoon slump,
因为很多人在谈到下午犯困的原因时，
they are talking about the nutrition aspect of it,
会考虑到营养问题，
the sleep aspect of it, the circadian rhythm aspect of it.
睡眠问题和生物钟的问题。
But I think that the level of interest you have in your work and how focused you are on it actually plays a big role in how energized you feel.
但我认为，自己对于工作的兴趣，和对工作的投入度是让你精力充沛的关键。
If you're feeling kind of listless,
如果你无精打采，
if you don't really know what you're supposed to be doing,
不知道自己该干什么，
or you don't care about it, you're gonna feel tired because the brain and the body,
或者不在乎，你就会感到疲惫，因为身就是心，
they have a two-way connection, right?
身心是互相影响的，对吧？
Your body's circadian rhythm, your nutrition,
你的生物钟，营养，
all these factors play a role in how motivated you feel mentally,
这些因素会促进你感觉有精力，
but it goes the other way as well. Your level of interest in your work,
但是对精力的感觉还会被其他因素影响。你对工作兴趣的浓厚度，
how focused you are, this plays a role in how energized and awake you feel physically.
你的投入程度，对你生理上感觉是否清醒且有精力至关重要。
So if you can find a way, either intrinsically or extrinsically,
所以说，无论是发自内心的还是外在的，去发现
to get more interested in a single task that you want to do.
你需要做的事情里更多的乐趣。
Then you're gonna feel a little bit more energized while doing it.
这样就会在做这件事情时更有精力。
So, here is how I propose that you externally motivate yourself.
这就是我建议的外部动机。
First, pick one task that you have to do.
首先，挑选出一件你要做的事情。
You can't let your brain just listlessly glide over everything.
让自己集中到这里，别的事情一概不想。
It's got to focus in on one thing. Secondly,
专注于一件事。第二，
clear your environment and get it ready for work.
把周围环境整理好，准备工作。
So clear off your desk, close any open programs that don't need to be open,
清理好桌面界面，把不需要的程序全部关闭，
close any open browser tabs, and then maybe get some good study music for getting into the work zone.
关闭所有浏览器标签，可以放点音乐，帮助建立工作氛围。
Finally, set a timer for 25 minutes and do a Pomodoro session on the task.
最后，用番茄工作法，设定25分钟。
I find that the Pomodoro technique,
我发现这种番茄工作法，
where you set a timer for 25 minutes and you focus on one task during the 25 minutes with absolutely no distractions or anything else coming into your field of view of focus,
当你设定了25分钟，在这段时间专注工作，不要分心，不被任何外来的一切打扰，
this is actually much more useful for me in the afternoons than it is in the mornings and this kinda makes sense.
对我而言，这种办法相比用在上午，下午更加有效，这可很有用的。
In the mornings, I'm more mentally aware.
因为上午，我比较有精力。
I'm more awake. I'm more easily able to focus on my work intrinsically.
我更清醒。更容易自然地专注自己的工作。
In the afternoons, I'm feeling tired.
下午我就感到很累了。
I might need that little bit of external motivation and the Pomodoro technique really provides that.
所以需要一些外部动机，番茄工作法就是很好的选择。
So from personal experience, I know that the three steps in this process,
就我个人而言，这三步，
refuel, reset, and then refocus, these are very effective for getting past that afternoon slump.
“加油”，重新调整，收心，是帮你克服下午困倦很有效的方法。
听友375993465
听友375993465