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Do you think that you have no time to catch up on your favorite TV series, go out with your friends on the weekend, or just sit around relaxing around doing nothing? You might have a boatload of time at your disposal, but don’t even know it!

你是不是覺得自己沒有時間追看喜歡的電視劇，跟朋友在周末外出，甚至連無所事事放松一下的時間也沒有?其實你也許有許多可以支配的時間，只是你沒有意識到。

Here are 15 reasons as to why you might be crunched for some R&R:

下面就是你沒有辦法休息放松的15個原因：

1. Your workplace is full of distractions

你辦公的地方太容易分心

Chatty coworkers, silly desk toys and emails of cute cats can put a damper on your ability to get things done. Eliminate distractions in your workspace by using noise-cancelling headphones or purchasing a white noise machine, work in a different area of the office or ask for a workspace reassignment, or log off of email or the internet completely when working.

聊天的同事、傻傻的桌面玩具、關于喵星人的電子郵件都可以成為你完成工作的阻礙。想要消除辦公地點這些讓人分心的事物，你可以戴上消除噪音的耳機，買一臺白噪聲機器，在辦公室里另找一片地方工作或者要求重新分配一個工作區，也可以在工作時退出郵箱登陸或者完全斷開網絡。

2. You say “Yes” to everything that comes your way

你對所有落在你頭上的事情都應承下來

You don’t have to always say yes to everything that comes your way, be it an invite to a party or function, a question or even a chance to do something completely out of the blue. Think twice before saying yes to something – you have the power to control your schedule and your time.

你沒有必要把所有落在你頭上的事情都應承下來，比如說邀請你參加的一個聚會或者活動，向你提出的一個問題，甚至是突然讓你做某件事。在答應做這些事之前要三思，你有權掌控自己的日程和時間。

3. You mistake work time for playtime

你把工作時間用來玩了

You say you’re working, but you’re playing yet another level of Candy Crush Saga…which one is it? Work or play? Playing during work time adds more time to your day and messes up your schedule. If you just sat down and worked, you’d be done so much sooner than if you stopped to play.

你說自己在工作，可是你又玩了一關《糖果粉碎傳奇》游戲……你到底在做什么，是工作還是玩?在工作時間玩耍會讓你的工作時間延長，打亂你的日程。如果你坐下來好好工作，那么你結束工作的時間會比你停下來玩游戲要早得多。

4. You don’t commit to scheduling meetings and appointments

你沒有出席計劃好的會議和約見

Not committing to meetings or appointments creates more work, effort and wasted time. Stop being wishy-washy when you receive an invite: you’ll either attend or not.

沒有應約出席會議或約見會增加你的工作量，還會浪費時間。當你接受一項邀請的時候不要漫不經心，你要么出席，要么不要答應。

5. You don’t book your vacation well enough in advance

你沒有提前足夠多的時間預約休假

Your vacation days are racking up at work, you’re feeling drained and the year’s almost finished. Why didn’t you put in that vacation request months ago? Take action and be sure to book your vacations in advance, you’ll be happy you did in six months’ time!

你的假期時間被工作吞噬了，你感覺筋疲力盡，這一年好像都要結束了。你為什么不提前幾個月提出休假的要求呢?行動起來，確保自己提前預約了假期，如果你提前半年預約會很開心的。

6. You watch the clock too much

你總是在看時間

Counting all the minutes and seconds in your day isn’t healthy time management. If you’re constantly looking at or managing your schedule, you’re using up all your time: work and play time included.

工作時總是讀分數秒并不是健康的時間管理方式。如果你總是在看時間或者管理你的日程，你就把時間都花完了，包括工作時間和娛樂時間。

7. You get caught up in other people’s business and drama

你陷入了別人的事務和生活

“I heard Joey had this terrible truck accident last weekend, broke both arms, and has to settle things in court… plus his wife’s threatening to leave him and take the kids with her…” Blah, blah, blah. The gossip mills will always be turning with information that really isn’t useful to your life. Step away from the gossip and instead spend your time on yourself and creating a life you love.

“我聽說Joey上周末出了嚴重的卡車事故，兩條胳膊都折了，還要上法庭。而且他老婆還威脅要離開他，還要把孩子都帶走……”諸如此類的八卦總是源源不斷，而它們對于你的生活毫無意義。遠離八卦，把你的時間都花在自己身上，用來創造你愛的生活。

8. You make mountains out of molehills

你小題大做

You just broke the heel on your favorite pair of shoes! Your day is ruined…or is it? There’s no reason to waste time getting caught up on little things that can be fixed. Get the item fixed and move on with your life.

你最愛的那雙鞋的鞋跟壞了!你的一天都被毀了……是這樣嗎?沒有理由把時間浪費在那些可以處理好的小事上。解決了問題就繼續你的生活吧。

9. You check your smart phone every three minutes

你每三分鐘就看一下你的智能手機

Constantly checking email, text messages, social media all adds up over time, especially if you are trying to relax. Put down the phone—or better yet, shut it off completely to prevent yourself from checking in every few minutes.

過于頻繁地查看郵件、短信和社交媒體都會占用你的時間，尤其是如果你還想有時間放松的話。把手機放下，最好是關機，這樣你就不會每隔幾分鐘就看一次。

10. You volunteer too much of your personal time.

你自愿犧牲了太多私人時間

Do you go out of your way to volunteer your time even when it isn’t asked for? Sure, helping people out is good, but being burned out and bitter is not. Strike a balance as to how much of your free time you’ll volunteer or donate to your favorite causes per month.

你是否自愿付出了太多時間，去做一些甚至沒有要求你做的事?當然，幫助別人是好的，但是忙到筋疲力盡就不好了。要平衡掌握你自愿付出多少私人時間，或者每個月愿意花多少時間上你最愛的課程。

11. You participate in too many hobbies, clubs or extracurricular activities

你參加了太多的興趣活動、俱樂部或者業余活動

You signed up for yoga, Spanish lessons, pastry making, juggling lessons and antique cabinetry classes… every week! Stretching yourself thin is never good, especially when you were trying to relax in the first place. Narrow down your activities to one or two to keep things in check.

你報名了瑜伽課、西班牙語課、點心制作、慢跑課程、古董家具課……而且每周都如此!過分壓榨自己的時間本來就不好，尤其是你首先想要放松一下?？刂埔幌?，把你的活動壓縮到一兩項。

12. You wake up late

你起床晚

Trying to squeeze more time in your day after a late start? Unfortunately relaxation and fun time are the first two things to get cut when you have a late start. Give yourself time to relax by getting a good night’s rest and waking up at the time you’re supposed to wake up.

因為開始的晚了，所以在白天拼命擠壓時間?不幸的是，如果你起晚了，放松和娛樂是你首先要放棄的兩件事。晚上好好休息，白天按時起床，這才能保證你有時間放松。

13. You don’t plan your day

你沒有計劃好一天的安排

A day without plans can quickly turn into a day of doing things for other people, or doing things that aren’t really necessary, thereby wasting your time even more. Get started by jotting down at three tasks that must get done for tomorrow, as well as when you’ll stop working so you can rest and relax.

沒有計劃的一天會很快變成為了他人忙碌或者做一些沒有必要的事情，這會浪費你更多的時間。一開始可以寫下明天必須完成的三個任務以及停止工作的時間，這樣你就可以休息放松了。

14. You feel everything you do has to be perfect or “just so.”

你認為自己做的每一件事都必須完美

Perfectionism can kill time in an instant. This isn’t to say you should do sloppy or incomplete work, but pick and choose your battles where you can do things well, better, and best.

完美主義非常消耗時間。這并不是說你要草率行事或者不完成工作，但你要學會選擇，哪些事要做好，哪些事要做得更好，哪些要做到最好。

15. You tell yourself you have no time to relax and have fun

你告訴自己沒有時間放松娛樂

Ahh, the classic case of self-sabotage. If you constantly tell yourself you don’t have any time for relaxing or fun, pretty soon you’ll believe it one hundred percent. Be adamant about finding times to relax and have fun: delegate work, rework your schedule, or give up that nonessential volunteer position.

噢，這是自我糟踐的典型案例。如果你不斷告訴自己沒有時間放松或娛樂，很快你就會百分之百相信這一點。你要堅定地抽出時間去放松娛樂：合理分配工作，重新規劃日程，或者放棄那些不必要的自愿工作。