要得到更多，去睡眠

當你累了的時候，你的工作效率就不那麼高了——就這麼簡單。優先考慮睡眠。認知接受更多的工作，並不一定意味著你的工作做得更好。

睡眠不足會影響你的認知能力，不管你是否注意到效果。你的咖啡因攝入量可能是一個很好的試金石：如果你需要咖啡只是為了要能夠熬過早上，甚至下午，那可能是個危險信號。

製定一個計畫，讓你多睡一會兒。一些簡單的想法：例如，設定鬧鐘，讓你放下工作離開辦公室。至少在睡覺前一小時停止使用電腦或手機。（也許偶爾會早點睡覺。）以一個簡短的待辦事項清單開始新的一天——一旦完成了，就回家。

記住，明天將會有更多的工作要做。

Get More. Sleep

When you’re tired, you’re less effective at your job — it’s as simple as that. To prioritize sleep, start by accepting that working more doesn’t necessarily mean you’re doing better work.

Sleep deprivation takes a toll on your cognitive abilities, whether you notice the effects or not. Your caffeine consumption can be a good litmus test: If you need coffee just to make it through the morning, or even the afternoon, that may be a red flag.

Make a plan for how you’re going to sleep more. Some simple ideas: Set an alarm for when you’ll put down your work and leave the office. Stop using devices at least an hour before you go to bed. (Maybe even go to bed early once in a while.) Start the day with a short to-do list of essential tasks — and once it’s done, go home.

Remember, there will always be more work to do tomorrow. 

處理失望情緒變得更好

失望是不可避免的和令人不快的——錯過晋昇、失敗的項目、糟糕的投資——但是你總能從中吸取教訓。

要建設性地處理你的下一次挫折，想想發生了什麼。從可避免的和無法控制的情况中區分可預見和可預防的情况。

沉思那些不適合你的事情——而你無法控制——只會讓你更加沮喪。

對於你可以處理不同的情况，用積極的作法來考慮：下一次你能做些什麼不同的事情？你能從你犯的錯誤中學到什麼教訓？提醒你自己生活中的進展，不要讓失望在你的大腦中扮演一個超大的角色。

這聽起來像一個陳詞濫調，但要保持挫折的角度-並嘗試讓它去。你可能會被誘惑去一遍一遍地在腦海中擺弄這種情形，但是全神貫注於它只會產生不必要的壓力。

Getting Better at Handling Disappointments

Disappointments are inevitable and unpleasant —­ a missed promotion, a failed project, a poor investment — but you can always learn something from them.

To constructively deal with your next setback, think through what happened. Distinguish situations that were predictable and preventable from those that were unavoidable and beyond your control.

Ruminating over something that didn’t go your way — and that you couldn’t control — will only frustrate you further.

For situations that you could have handled differently, consider them in positive terms: What can you do differently next time? What lessons can you learn from the mistakes you made? And remind yourself of what’s going well in your life, so you don’t let the disappointment take an outsize role in your brain.

It might sound like a cliché, but keep the setback in perspective — and try to let it go. You may be tempted to play the situation over and over in your head, but staying preoccupied with it will only create unnecessary stress. 

用一個特定的、基於回饋的計畫來改善你的情商

如何提高你的情商技能並不總是顯而易見的，尤其是因為我們常常不知道別人如何看待我們。要找出在哪裡可以改進，首先要檢查一下現實：你如何看待自己和別人如何看待你之間有什麼主要區別？

你可以從一個360度的評估，教練，或一個熟練的經理得到這種回饋。下一步，考慮你的目標。你想最終成為領導職位嗎？是一個更好的團隊成員嗎？想想你的野心如何與其他人認為你需要改進的技能相匹配。

然後確定你將採取哪些具體的措施來提高這些技能。努力成為更好的傾聽者？你可能會决定，當你和某人談話時，除非你花時間停下來檢查你是否理解他們說的話，否則你不會回復。

無論你决定改進什麼技能，都要利用每一個機會去實踐它，不管它有多小。

Improve Your Emotional Intelligence with a Specific, Feedback-Based Plan

It’s not always obvious how to improve your emotional intelligence skills, especially because we often don’t know how others perceive us. To figure out where you can improve, start with a reality check: What are the major differences between how you see yourself and how others see you?

You can get this kind of feedback from a 360-degree assessment, a coach, or a skilled manager. Next, consider your goals. Do you want to eventually take on a leadership position? Be a better team member? Consider how your ambitions match up with the skills that others think you need to improve.

Then identify specific actions that you’ll take to improve those skills. Working on becoming a better listener? You might decide that when you’re talking with someone, you won’t reply until you’ve taken the time to pause and check that you understand what they said.

Whatever skill you decide to improve, use every opportunity to practice it, no matter how small.