《【蔓的香颂】你听过「有效休息」吗？过劳时代的休息学》歌词

[00:00:00] 本字幕由腾讯音乐天琴实验室独家AI字幕技术生成

[00:00:01] 休息是为了走更长的路

[00:00:04] 人人都会说

[00:00:06] 但到底怎么休息才真正到位呢

[00:00:11] 职场不只是拼命

[00:00:14] 职场还要记得休息

[00:00:16] 在工作与休息之间

[00:00:18] 找到属于自己的动态平衡与弹性

[00:00:23] 心理学家提出有效休息的概念

[00:00:27] 三个练习

[00:00:29] 许你一场真正的休息

[00:00:32] 让你更尊重时间

[00:00:34] 在最对的时间里分配能量

[00:00:38] 去做最对的事情

[00:00:40] 今天蔓的香颂都能喝

[00:00:42] 你一起来了解过劳时代的休息学

[00:01:15] The journalist and felt on lists 的Du ra qua qua Ben

[00:01:24] A micro businesses and o p d l Ms here he beats you too little or Kun

[00:01:43] The turning our bodies and faces on pace 的do right I quite bare I 快崩

[00:01:52] And I quit on us and various artists 的的艾特和黑松

[00:02:03] And for you the place on police 的Du rab en Lai CA 崩

[00:02:10] An honest does he needed to ri pen says that there should be a Miss a phone call upon

[00:02:28] The turn a global risk and faithful ness on lists 的Du ra a boom I 快崩

[00:02:38] An de Co sta pros won Dow q list who follow our marriage the moon or club

[00:03:06] Deadline 在即

[00:03:08] 电话不停带回

[00:03:10] 信件持续累积

[00:03:12] 人类很贪心

[00:03:14] 在普遍忙碌过劳的时代

[00:03:17] 想做的事情总是很多人却只有一个

[00:03:23] 好好休息厅来奢侈

[00:03:26] 时不时

[00:03:27] 你就硬逼着自己拖着疲惫的身体继续前行

[00:03:32] 你说事情做不完

[00:03:34] 身体不敢停机

[00:03:36] 你尊重自己的专业

[00:03:38] 可你不够尊重自己的生命

[00:03:42] 所谓的有效率

[00:03:44] 其实说穿了更是尊重世间

[00:03:48] 在对的时间去做对的事情

[00:03:53] 心理学家提出效率休息的概念

[00:03:56] 并且搭配V型休息的概念

[00:04:00] 所谓的消息

[00:04:01] 不是每个周末都狠狠地大睡

[00:04:04] 不是定期请长假旅行

[00:04:07] 而是练习在每个日常里头

[00:04:10] 把对的能量放在对的时间

[00:04:13] 该管理的从来不是时间

[00:04:16] 而是自己的能量

[00:04:20] 别把身体当成短跑来练

[00:04:24] 生活是马拉松

[00:04:26] 还长得很效率

[00:04:28] 休息的三个练习方法

[00:04:31] 让你有效率的工作

[00:04:33] 也学会有效率的休息

[00:05:00] Ou Mei Di Li ba ike har ve sting on

[00:05:05] S h a d c Le ki ev

[00:05:11] A grass us a the produce of ad verse

[00:05:17] I gotta know it s good people

[00:05:23] 我买飞机

[00:05:26] I could a some 呗

[00:05:29] 娘娘的

[00:05:31] 集思飞了没

[00:05:35] 卖萌目的

[00:05:37] 在脱皮

[00:05:38] 扑空扑空

[00:05:40] H a candy

[00:05:43] I making plaza 剖的呀

[00:05:47] 刘德华咿呀刘华一一啦啦啦啦

[00:05:56] Sad I know phone 的craftsman skilled dislike an

[00:06:07] Opencv

[00:06:09] I dem se

[00:06:12] Maxi a key

[00:06:16] I ku Lu I Li lun

[00:06:24] 如地藏放

[00:06:27] 啊

[00:06:28] 吉隆

[00:06:31] 我们飞机

[00:06:33] Rhythm song to sky

[00:06:36] Other than you Mei I can cell cell a

[00:06:42] We met 嘞

[00:06:45] You can hear when people here

[00:06:54] 阿托西学习很懂了底

[00:06:59] No

[00:07:05] Hello

[00:07:07] 我的拖鞋

[00:07:11] I think nobel

[00:07:14] The with no duty he he s one

[00:07:20] Here here are the 啊农丰

[00:07:31] 一块儿flo uri c 康

[00:07:37] No person ID I Di mes si si qi Fei Le ri a 轮不动菩提作风

[00:07:58] 撸

[00:08:02] 啊

[00:08:05] Kilo

[00:08:12] 第一个方法

[00:08:14] Switch off

[00:08:16] 设定身体有完全关机的时间

[00:08:20] 选择一边午休吃饭一边滑手机的人

[00:08:24] 付出的心理压力与工作一样多

[00:08:28] 特别容易在工作之后感到疲倦

[00:08:32] 你记得上一次完全让身体休息是什么时候马

[00:08:37] 明明盯了整天的计算机屏幕

[00:08:40] 你又选择在休息时划起手机屏幕

[00:08:44] 或者逛起网络拍卖

[00:08:47] 你的身体持续高速运作

[00:08:50] 而你还说服自己

[00:08:52] 我正在休息

[00:08:54] 研究证明

[00:08:56] 所有需要专注或意志力的活动及变更工作并无证关系

[00:09:02] 都只会提高你的疲劳指数

[00:09:05] 由伊利诺大学提出的报告

[00:09:08] 邀请韩国的工作者记录下自己十天的工作日志

[00:09:13] 他们发现休息可以分为几种类型

[00:09:17] 一放松

[00:09:19] 包含伸展操与睡午觉

[00:09:22] 二

[00:09:23] 补充营养来源

[00:09:25] 吃个下午茶或喝杯咖啡

[00:09:29] 三、与他人联结

[00:09:31] 与同事聊天

[00:09:34] 四

[00:09:35] 认知行为

[00:09:36] 例如读报纸、浏览网站或收发e mail

[00:09:41] 他们发现

[00:09:43] 即便浏览网站和点点FB 的赞

[00:09:46] 感觉起来很放松

[00:09:49] 不过事实上

[00:09:50] 他们产生的心理负担以及压力跟工作一样多

[00:09:55] 而只有放松和与他人产生连接的休息模式能够达到有效休息的目的

[00:10:05] 亲爱的工作者

[00:10:07] 不妨把自己想成一个能源库吧

[00:10:11] 当你投注越多心力与能量

[00:10:14] 请给自己更好的休息时间

[00:10:17] 让你的身体与脑袋都有完全关机的可能

[00:10:23] 嗯

[00:10:34] O na Bo swell the shares sid well known about the first one is the one who took over to the chest wall to leave the per il ONG d worked on on just for you see 吕布的不用啊

[00:10:56] 啊

[00:10:58] 噜啦啦噜啦噜的supers n bi re sad I want do for yes yummy

[00:11:15] 当当当当的地方Du san Diego but why you moved here 的蚕豆啦

[00:11:26] 目的促颇深

[00:11:35] No nono nono nono nono number one number one here one alone as you see one time ill I pad mini baby baby I lo ses it Mai na na tu 嘎嘣narrow bare I moved a super shy ness that makes an Wen I put na played it r he inland river over mice one over rule on a b lis a bu la lala a super

[00:12:34] 欣妹不必谁的集不变

[00:12:44] 嗯

[00:12:44] 嗯

[00:12:58] 啊

[00:13:05] You know 衣服巴塞利斯菲Levine a bearing com mis laid the drama super son 不当比赛谁know u sable 么逼啥geo lo no 1 复发

[00:13:40] 心里心累

[00:13:45] 啊

[00:13:51] 嗯

[00:13:53] 嗯

[00:13:58] 嗯

[00:13:58] 嗯

[00:14:04] 嗯

[00:14:07] 呃

[00:14:25] 有效休息的第二个方法

[00:14:28] Short breaks

[00:14:30] 休息不必长时间

[00:14:32] 何时休息才重要

[00:14:36] 我们对休息的概念经常是累的时候再来休息

[00:14:41] 事实上

[00:14:42] 在你感到过度疲劳之前

[00:14:44] 你就应该定期安排小休息的时间

[00:14:49] 早晨比起下午

[00:14:51] 其实是更好的休息时光

[00:14:54] 你的身体正等待苏醒之际

[00:14:57] 约自己吃个早餐

[00:14:59] 享受一个无人打扰的30 分钟时光

[00:15:02] 对于工作效率或是工作心情

[00:15:06] 都大有帮助

[00:15:07] 你的身体也会更有节奏的回应你的生活

[00:15:13] 休息必须要有节奏

[00:15:16] 而不要像火山爆发或是泄洪一样大起大落

[00:15:22] 休息不需要时间长

[00:15:24] 有时候几分钟可以回复的能量比你大睡一觉更有效

[00:15:31] 而另一方面

[00:15:32] 如果你一直不让自己有小休息的转换时间

[00:15:36] 当你终于愿意休息的时候

[00:15:38] 会需要更长的时间来让其达到预期效果

[00:15:45] 试试看西红柿中法30 分钟或者一个小时的专注活动

[00:15:52] 接续可以搭配三到五分钟的闭目休息

[00:15:56] 让你的工作过程高效且愉快

[00:15:59] 休息也是

[00:16:02] 让休息变短以及频率变多的习惯养成

[00:16:06] 也能协助让你成为一个更自律的工作人

[00:16:11] 你会更少感到疲惫不堪

[00:16:13] 并且更有弹性的工作

[00:16:17] What do d to love

[00:16:21] 发撒

[00:16:22] 发撒快递吗

[00:16:25] Demon gets good ti one

[00:16:30] En Du mug on lie down a more

[00:16:34] 一夕又不打撕裂

[00:16:38] 也许又不能改变

[00:16:42] You get back there well ill er Lang

[00:16:47] 苏拉噜

[00:16:50] Ms if u ga lo 无法打破

[00:16:59] 却把做梦的样

[00:17:02] S u Les you alone

[00:17:05] We should a come self ri re la ting for mi ku er my love

[00:17:18] I bi Li

[00:17:21] 你打的版Mac na

[00:17:25] 八的东

[00:17:29] Guess it depends dang DAI

[00:17:32] 蜡笔连他

[00:17:34] 无能陀佛

[00:17:36] 闹脏秕谷端

[00:18:24] 啦啦嘿啦啦啦啦啦啦啦啦

[00:18:34] 啦啦啦啦啦啦哒

[00:19:13] 嗯

[00:19:20] 嗯

[00:19:21] 嗯

[00:19:26] 嗯

[00:19:44] 嘘

[00:19:57] We should be laying here are you beautiful scene here over that for love number by a d

[00:20:20] 有效休息的第三个方法

[00:20:22] Say goodbye to your office comfort zone

[00:20:26] 离开办公室收十圈

[00:20:30] 你也该试着离开办公室

[00:20:33] 或者说离开你的固定座位

[00:20:36] 你知道吗

[00:20:37] 即便只是离开座位

[00:20:39] 走到阳光下的五分钟

[00:20:41] 都可以高效恢复你的能量

[00:20:44] 许多研究资料已经显示

[00:20:47] 绿地与自然会让我们得到心灵和能量的补给

[00:20:52] 即便只是行经社区公园

[00:20:55] 都能为你带来满足

[00:20:58] 放下一边走路一边滑手机的手

[00:21:02] 让自己感受踏下去的每一步

[00:21:06] 撒下来的美片阳光

[00:21:09] 像个植物一样

[00:21:11] 让自己去吸收与生长

[00:21:16] 休息不只是身体的移动

[00:21:20] 也是思绪的转移

[00:21:22] 研究显示

[00:21:24] 只在午饭时间聊公事

[00:21:26] 与追踪进度的同事比在午饭时间闲谈的同事更容易感到疲倦

[00:21:34] 身在职场

[00:21:35] 我们很容易有这样的心态

[00:21:38] 一次油门踩到底

[00:21:40] 一次清空能量

[00:21:42] 再一次补齐

[00:21:45] 于是身体处在高度的高峰和低峰动荡

[00:21:50] 每每从低峰爬起

[00:21:52] 你吃屎都需要花更大的力气

[00:21:55] 中智一日

[00:21:57] 你的频率疲乏啦

[00:21:59] 彻底崩溃了

[00:22:02] 亲爱的

[00:22:03] 这样的做法是用于机器人

[00:22:07] 尔不是love need you care we re over to the re sum a I fa mi Lam no soul a laboratory

[00:22:26] Re fu Du an alien iv ely re so Lu me like sixty

[00:22:36] 书么if the most a

[00:22:41] 哥哥

[00:22:43] 哥们哥们

[00:22:45] 哥们玩

[00:22:49] 哥

[00:22:50] 怎么

[00:22:51] 哥们哥们

[00:22:53] 哥们啊

[00:22:57] 哥们做爱

[00:22:58] 歌手家的厨房

[00:23:02] 我们团体的movie well I 瓜么么么么

[00:23:14] A love shot we love you dont love leaves the gonna do it the passengers were

[00:23:30] A slight Miss a Pope Francis ad mi u do you do here

[00:23:38] Ms money he had drew the pan semi

[00:23:46] Coat one coma coma 啊

[00:23:50] 哥们啊

[00:23:54] 哥们啊

[00:23:56] 哥们啊

[00:23:57] 哥们啊

[00:23:58] 哥们啊

[00:24:02] Ultra 的鼓包

[00:24:06] 哥们挂机都不被偷

[00:24:08] 啊啊

[00:24:10] 么么哒么哒弥陀

[00:24:19] 啊

[00:24:55] The city to sow every new ard

[00:24:58] 捞多少

[00:25:00] 南非的

[00:25:01] 洗得我做梦

[00:25:07] I love it does you can we love it there are a se cul us rd mor re si nano 扛不住啊

[00:25:24] 扛不住啊

[00:25:25] 扛不住啊

[00:25:26] 扛不住啊

[00:25:30] 抠啊抠啊抠啊

[00:25:38] 我们穿个什么样的处罚啊

[00:25:46] 咔咔咔啊

[00:25:54] 干嘛啊干嘛啊

[00:25:58] 干嘛团干嘛团