如何有效利用周末时间？

Weekend at last! Something you’re so looking forward to after a brutal week at work. Because there are so many things to do during weekends to help you either decompress or get energized for the week ahead. Whatever your plans are, it’s important to make the effects last as long as possible to improve your life in the long run.

终于周末了!这可是辛苦工作一周的盼头啊。周末要做的事太多了，既可以用来减压，也可以为下一周充电。不管计划是什么，最重要的是尽量保证有效享受周末，从而长远改善生活质量。

Here are 13 tips of how you can make the most of your weekends.

以下是如何有效利用周末的13个建议。

1. Don’t Oversleep

不要睡过头

As tempted as you may be, oversleeping affects your biological rhythm. We all need that beauty sleep, but don’t overdo it. Otherwise you’ll feel exhausted and cranky Monday morning. Make a habit to always wake up at the same time every day. Include naps in your weekend routine as well, whether it’s for 10 minutes or 45. Why? Because naps help purging negative emotions, increase alertness, and enhance your abilities to learn.

赖床难以抗拒，却会扰乱生物钟。人人都需要美容觉，但不能睡得太过头，否则周一早上会感到没精打采。养成每天在固定时间起床的习惯;还有，周末也别忘了睡午觉，10-45分钟都无所谓。为什么呢?因为午休有助于消除负面情绪，提高灵敏性，并增强学习能力。

2. Spend Time With Loved Ones

享受亲密时光

Reconnect with family members or friends you neglected lately. Don’t do it out of guilt or because you have to. Do it because you want to. Reach out to them to see how they are doing. Don’t call them only when you need them. Return their calls if you were busy when they last tried to reach you. Talk to them. Listen to them. Be there for them. The importance of human connection (hugging, touching) is vital for your well-being.

重新联络近来稍有疏忽的亲人朋友，当然，不要出于愧疚或当成义务去做，而应发自内心想做。联系联系，问问他们近况如何。不要只在需要帮忙时才联系他们。如果上次因为太忙没接他们的电话，那就在周末回过去。跟他们交谈，听他们倾诉，让他们感受到你在身边。人情联络(拥抱、安慰)对身心健康至关重要。

And if — for whatever work or life circumstances — you don’t have the family around you and not too many friends either, reach out to people who share your interests. Get to know them. Hang out with them even if it’s just over a coffee or dinner, or plan a group city break. You’ll feel so much better and rejuvenated than spending time by yourself or worse, wallowing in loneliness.

如果因为工作或生活环境问题，亲人不在身边，也没有太多朋友，那就主动结交兴趣相投的朋友：去认识他们、见面喝杯咖啡或吃顿饭，要么相约在城里逛逛。你会发现，自己的情绪远比一个人自卑自怜时爽朗活泼得多。

3. Apply The “No Technology” Rule

坚守“无科技”原则

Stay away from TV, iPad, iPhone and any other electronic devices. Unplug! Your brain needs to clear up from all the stress you’ve put on yourself during the week. Why not read a book instead? A paper one. Seriously, when was the last time you did that?

远离电视、iPad、手机或其他任何电子产品。统统屏蔽掉!大脑需要清除一周累积的各种压力。干嘛不读读书呢?读纸质书。说真的，你上次读书是什么时候?

4. Spend Time Outdoors

多去户外走走

Make friends with nature again. Pay attention to its beauty. Breathe in the fresh air. Anything goes, from a simple walk on the beach to a hiking trip. Just look for the best outdoor pursuits in your area for the weekend.

再次与自然为友。欣赏自然之美，呼吸新鲜空气。随便你，海滩散步也行，徒步旅行也不错。趁周末到附近走走吧。

5. Take Time for Your Meals

细嚼慢咽

There’s no rush to go to the next meeting or finish that presentation by the end of day. You’re not on schedule. Feel the taste and smell of what you’re eating. Enjoy it. Simply be in that moment without putting your mind in overdrive again and thinking already of what you’ll be doing next.

周末不必急匆匆赶着开会，也不用在下班前写完报告。周末没有非做不可的计划。所以，慢点吃，好好享用眼前食物。不要满脑子想着吃完饭要干什么。

6. Speaking of Food – Eat Healthy

健康饮食

Did you miss preparing yourself that green juice because you were always on the run to get to work? Now you have no excuse. It only takes a few minutes.

工作日因为赶着上班，你是不是都没给自己准备自榨的蔬菜汁?那周末就没有借口了，反正只花几分钟时间。

All you need is: organic celery, a peeled cucumber, some romaine, kale and a pear. A push on the juicer’s button and off it goes. When you’ll see how tasty it is, you’ll turn green juicing into a habit that will last longer than a weekend. Other than that, eat more fruits and veggies./en]

你只需准备好有机芹菜、去皮黄瓜、莴苣、羽衣甘蓝和梨，按下榨汁机按钮就行了。当你觉得蔬菜汁美味可口时，你就会把喝蔬菜汁养成长期习惯，而不是周末饮品。另外，要多吃水果蔬菜。

7. Declutter Your Home

精简房间

If you still have some energy left from the past week, try simplifying your environment a bit. That closet door won’t shut? Is your paperwork all over the place? Is the bathroom piled with tons of products? A few suggestions should help, even though you may not be able to sort everything out in one weekend. What matters is that you’ll make great progress.

如果你一周下来精力还绰绰有余，可以尝试整理房间。橱柜门总关不上?文件放得到处都是?卫生间堆放的化妆品太多?哪怕无法一个周末就搞定一切，也可以参考小贴士去尝试，重要的是你能有所进步。

Look at what your favorite clothes are. This should make it easier to consider what to toss and donate to a charity. Organize your paperwork in filing cabinets and try to build some additional storage space if needed. Next, get rid of old bath and makeup products in the bathroom. Get more organized by using a simple glass containers set, or a woven basket strategically placed under the sink.

挑选出自己喜欢的衣服，剩下的可以考虑扔掉或捐给慈善机构;文件都装到文件盒里，需要时还可以再腾出额外存放空间;处理掉卫生间的过期洗漱化妆产品，用简约的玻璃容器或在水槽下放个编织篮子，使一切摆放有序。

8. Stop Being a Chronic Worrier

停止无休止的焦虑

Put that “what if” mindset aside. Refrain from worrying over things you can’t control like the government shutdown, the economy, the weather or anything like that. Instead you can control yourself. List the things that worry you and set an action next to each of those you can control. Have you gained too much weight lately? Make a plan to do something about it. Struggling with a deadline? Write down the steps you must follow to get that project done.

抛开“万一”的心态，别再为无法控制的事情烦恼，比如政府关门、经济低迷、天气糟糕等等;你能掌控的只有自己。列出使自己焦虑的事情，然后采取措施解决力所能及的问题。最近体重一下子飙升了?那就计划做点什么吧。项目快到期了?试着写下完成项目所必须的步骤吧。

9. Meditate or Go to a Yoga Class

冥想或参加瑜伽课程

You don’t have to be a practicing Buddhist to meditate. It’s all about paying attention to the present moment. Meditation improves your creative thinking, helps you focus and find happiness in your life. The regular practice of meditation is the best way to handle your stress and energy level. Yoga is also a form of meditation that helps tremendously fighting stress and achieving peacefulness of body and mind.

并非只有修行僧人才能冥想，你只要把思绪专注于当下即可。冥想能激发创新思维，使人专注并发现生活乐趣。经常练习冥想能有效缓解压力、补充能量。瑜伽也是冥想的一种形式，不仅减压，还能获得身心平静。

10. Pause and Pay Attention to Your Thoughts

停下来关注自己的思绪

What are they telling you? What is the vibe that you’re feeling? It can either be a positive or a negative one, never both of them in the same time. If your thinking falls towards the negative side, try change the words you use in your thoughts. We should stop using the words no, not and don’t to attract more of the things we want. Our response to the words we use instead will change completely. “Stay calm” sounds way better than “don’t panic,” right?

你的大脑在想什么?你有什么感受?不是积极就是消极——这两种情况不可能同时出现。如果情绪比较消极，那请尝试改变你思考时的言语。我们若想得到渴望的东西，就要避免使用“不”、“不行”和“不想”等词语，然后我们的情绪才会作出积极反应。“保持镇定”听上去要比“别慌”更有效吧?

11. Laugh, Laugh and Laugh Again

开怀大笑

Best. Medicine. Ever. You can never have enough of it. Humor improves mood in so many ways. It helps you cope with stress, strengthens your immune system and you are 40 percent less likely to suffer a heart attack or stroke.

微笑是良药，再多不过分。幽默对情绪大有好处。幽默有利于减压，增强免疫系统，而且能将患心脏病的几率降低40%。

12. Express Gratitude

表达感恩之心

This is something you should be doing every day, not only on weekends. Be grateful for your family, friends, health, for the food you put on the table, the clothes you wear and the roof over your head. You can be grateful for so many little things: a new beginning, the sunshine, the air that you breathe, a baby that smiled at you. Just try to avoid comparing what you have with other people. It neither helps you nor them. Gratitude is the main source of happiness. When you’re happy, you radiate it on all those around you.

不只是周末，每天都应该心怀感恩。感谢你的家人、朋友、健康、桌上的食物、穿的衣服、住的房屋。可以感恩的事情太多：崭新的开始、阳光、呼吸的空气、朝你微笑的婴儿。不要拿自己拥有的和他人攀比，何必自讨烦恼呢。感恩是快乐的主要源泉。你自己若是一个快乐的人，必定也能将快乐传递给他人。

13. Cultivate Your Hobby

培养兴趣爱好

Whether you like snapping photos, baking bread, painting, writing poetry, playing piano or gardening, give yourself the benefit of spending time doing something you find enjoyable. You get the much needed mental relaxation and the satisfaction of pursuing your interests, which leads to a sense of fulfillment.

不论你是喜欢摄影、烘焙、画画、写诗、弹钢琴还是养花弄草，都可以花点时间尽情去做。培养兴趣爱好不仅能使内心得到放松和满足，还能带来成就感。

There you are. 13 things to do during weekends that will have a positive long term effect on your life. Put them into practice and you’ll beat the Monday Blues!

好了，以上就是13件可在周末做的事情，对你的生活具有积极的长远影响。赶快付诸行动，战胜“周一综合症”吧!

（兼职编辑：张博）