做一個要下班的例行動作，讓自己進入下班心態

許多人對於要下班，離開辦公室，是很困難的。總是難以停下工作，告訴自己下班時間到了。

如果你能夠給自己安排一個例行動作，將會幫助你轉換進入下班心態。例如，鎖上辦公桌、起身向同事或老闆招呼致意，最有力的是打電話給家人，交待自己即將回家了。

把這樣的動作例行化，就如每天必須做的儀式。會讓你進入下班了的心態，將工作拋諸腦後，夜間時間是屬於家人的。

一開始，你可以在預備下班前30分鐘，讓鬧鈴響，提醒你趕快結束手上的工作。讓自己尊重作息安排，可以同時提高你的工作效率與兼顧到健康生活。

Make a routine action to let you switch into an off-duty mindset

Many people have difficulty getting off work and leaving the office. It's always hard to stop working and tell yourself it's time for off work. 

If you can arrange a routine for yourself, it will help you switch into an off-duty mindset. For example, lock your desk, stand up and greet your co-worker or boss. The most powerful thing is to call your family and tell them you're coming home. 

Make it routine, like a ritual you have to do every day. It's going to get you out of work, put your work behind you, and the night time belongs to your family. 

At first, you can let the alarm ring 30 minutes before you get ready for get off work and remind you to finish your work. By respecting your schedule, you can both improve your productivity and take care of your healthy life

每週安排自我反省時間

當你以行事曆安排了工作項目，並且電子郵箱里充滿了信件，你很難找出空擋時間來進行思考。但是要改進你的想法，你需要作自我反省思考。這可以幫助你檢驗你的假設和將一些資訊聯結起來。

你如何有時間進行反省思考?這取決于你的個人時間與作息習慣。你可以安排在週一上午，舉例，進行思考，然後再安排這週的其他工作。或是，你比較傾向于一周三天，各以60分鐘來反省思考。你也可以在散步的時候，或是喝咖啡的時候來反省思考。

無論你如何安排，要確保這是固定時間進行的，而且要不受電話、郵件或其他會議的干擾。

Schedule Time for Reflective Thinking Every Week

When you’ve got a packed calendar and an overflowing inbox, it’s tough to find time to think. But improving the quality of your ideas requires unstructured, reflective thinking.

This activity helps you examine your assumptions and draw connections between pieces of information.

How can you make the time to do it? It depends on your individual schedule and rhythm.

You might build reflection into a single day, designating Monday mornings, for example, as your time to think and organize the rest of your week. Or you might spread the time over the week, carving out 60 minutes on three days. You can also combine your reflective thinking with another activity, such as taking an afternoon walk or drinking a morning cup of coffee.
Whatever strategy you choose, make sure the time is a regularly scheduled and protected event on your calendar, uninterrupted by emails, calls, or meetings.

以正念練習來集中注意力

有時候，把工作精力集中在工作上是不可能的。正念可以幫助你。

那些有正念的人比較能夠集中注意力，比較不會分心。

你可以通過每天安排三次10分鐘的正念訓練來發展自己的日常生活。把所有的東西都放在一邊--關上你的電子郵件和辦公室或會議室的門——把你的注意力全部放在你的呼吸上。不要試圖控制它，只需感覺到充分的呼吸和充分的呼吸。當然，你的大腦仍然可能會漫遊-這是正常的。不要因為這些失控的想法而判斷自己。只需引導你的注意力回到你的呼吸，然後從下一個呼吸開始。這是把你的注意力集中在呼吸上的行為，它強化了大腦的注意力集中，最終幫助你更好地控制注意力。

Focus on the mindfulness practice

Sometimes it is impossible to concentrate on work. Mindfulness can help you.

Those who are mindful are more focused and less distracted.

You can develop your daily life by arranging three 10 minutes of mindfulness training every day. Put everything aside - close your email and the office or the door of the conference room - put all your attention on your breath. Don't try to control it, just feel full breathing and full breathing. Of course, your brain can still roam - it's normal. Don't judge yourself because of these out of control ideas. Just lead your attention back to your breath, and start with the next breath. This is the act of focusing your attention on breathing, which strengthens the brain's concentration and ultimately helps you to better control your attention.