雙語(yǔ)閱讀：五招帶你進(jìn)入“心流”工作狀態(tài)

雙語(yǔ)閱讀：五招帶你進(jìn)入“心流”工作狀態(tài)導(dǎo)語(yǔ):心流是人們?nèi)硇耐度肽呈碌囊环N心理狀態(tài)。如藝術(shù)家在創(chuàng)作時(shí)。人們處于這種情境時(shí)，往往不愿被打擾，即抗拒中斷。定義是一種將個(gè)人精神力完全投注在某種活動(dòng)上的感覺(jué)；心流產(chǎn)生時(shí)同時(shí)會(huì)有高度的興奮及充實(shí)感。Thereisabsolutelynothinglikeflow,whichisthatenergized,hyper-focusedstatethatyoufallinwhenyouarecompletelyabsorbedinwhateveryou'redoing.You'vefeltit,right?Workinginsuchanabsorbedfashionthatyoulookupandhourshaveflownby.Feelingcompletelyengagedandfocused.Callitflow,peakperformance,orbeinginthezone.It'swhenweworkandliveatourabsolutebest.絕對(duì)沒(méi)有什么能夠和“心流”相提并論。所謂“心流”是指當(dāng)你全身心投入一件事情時(shí)，你所呈現(xiàn)出的精力充沛、高度專注的狀態(tài)。你曾體會(huì)過(guò)這種狀態(tài)嗎？全神貫注地工作，抬起頭時(shí)發(fā)現(xiàn)時(shí)光飛逝。那是一種全身心投入和精力高度集中的感覺(jué)。你可以稱它為心流，或者最佳表現(xiàn)或?qū)Ｐ闹轮镜?。其?shí)就是我們以最佳狀態(tài)投入到工作和生活之中。五招帶你進(jìn)入“心流”工作狀態(tài)TheconceptofflowwasfirstnotedandstudiedbyUniversityofChicagopsychologyprofessorMihalyCsikszentmihalyi,whocametobelievethatflowistheultimatestateofhappiness.InFlow:ThePsychologyofOptimalExperience,Csikszentmihalyisaysyouknowyou'reinflowwhentheworkiseffortless,whenyoufeel:芝加哥大學(xué)(UniversityofChicago)心理學(xué)教授米哈里o齊克森米哈里最先提出心流這一概念，并對(duì)其進(jìn)行了一番研究。他相信心流是幸福的終極狀態(tài)。在《心流:一種美妙的心理狀態(tài)》(Flow:ThePsychologyofOptimalExperience)一書中，齊克森米哈里提到，在心流狀態(tài)下，工作毫不費(fèi)力，你會(huì)感覺(jué)到：oCompletelyimmersedandengagedinwhatyouaredoingo完全沉浸于并全身心投入到正在做的事情當(dāng)中oAsenseofecstasy,feelingoutsideeverydayrealityo一種陶醉感，感覺(jué)自己超越了日?，F(xiàn)實(shí)oGreatinnerclarityo內(nèi)心的純凈oConfidenceinthetaskathando對(duì)手頭任務(wù)充滿自信oAsenseofserenityo一種寧?kù)o感oTimelessness,hoursseemtopassinminuteso超越了時(shí)間，幾個(gè)小時(shí)一眨眼便過(guò)去了oIntrinsicmotivation,meaningwhateverhasproducedtheflowisitsownrewardo內(nèi)在激勵(lì)，即無(wú)論會(huì)產(chǎn)生什么，心流本身便是一種獎(jiǎng)勵(lì)。Youdon'thavetobeafamousartist,writer,orathletetogetintheflow.Wecanallgetthere.Wecanalllearntoworkbetter,withrealjoy,passion,andpresence.How?Well,there'sasimplesciencetoit,butthebottomlineisthatinordertoreallyexperienceflow,wehavetotrainourselvestodisengagefromthedistractionsthatsurroundusalldayeveryday.Wecan'tgettoflowifwe'reoverwired.Andthatmeanswehavetolearntounwire.并非只有著名藝術(shù)家、作家或運(yùn)動(dòng)員才會(huì)進(jìn)入心流狀態(tài)。人人都能做到。我們都可以學(xué)會(huì)帶著快樂(lè)的心情，懷著激情和存在感去更好地工作。但具體應(yīng)該怎么做？這是一門簡(jiǎn)單的學(xué)問(wèn)，但最重要的是，為了真正進(jìn)入心流，我們必須訓(xùn)練自己擺脫每天包圍我們身邊的干擾因素。如果我們過(guò)度科技化，便無(wú)法進(jìn)入心流狀態(tài)。這意味著我們必須學(xué)會(huì)“斷開(kāi)連接”。Itcancertainlybetough,butherearefivewaystohelpyougetthere:這當(dāng)然有難度，但通過(guò)以下五種方法可以幫助你實(shí)現(xiàn)這個(gè)目標(biāo)：Seekoutstruggle.Flowdoesn'tjusthappen;wehavetogetintoit,andthat'swherethestrugglecomesin.Youactuallyhavetofighttogetintoflowandstruggleagainstthemyriaddisruptionsanddistractionsthatpreventusfromgettingthere——emails,texts,Facebook,Twitter,phonecalls,etc.Therearesomanyopportunitiestobedistractedandavoidthestruggle.Don'tjustifybusywork(i.e.email,texts,puttingallthosefilesaway,etc.);gettoworkonimportantthings.Scheduleatimetoansweremailsandphonecalls.Scheduleyourflowtimelikeyouwouldanythingelse.找出對(duì)抗點(diǎn)。心流不會(huì)憑空出現(xiàn);我們必須主動(dòng)尋求這種狀態(tài)，這時(shí)便會(huì)出現(xiàn)對(duì)抗點(diǎn)。你必須經(jīng)過(guò)努力才能進(jìn)入心流狀態(tài)，必須對(duì)抗阻止我們進(jìn)入心流狀態(tài)的混亂和干擾因素，包括電子郵件、短信、Facebook、Twitter、電話等。有太多因素會(huì)分散我們的注意力，讓我們避開(kāi)對(duì)抗點(diǎn)。不要以工作繁忙為理由(如電子郵件、短信、處理所有文件等);要處理重要的事情。安排出回復(fù)電子郵件和電話的時(shí)間。像對(duì)待其他事情一樣，安排你的心流時(shí)間。Unplug,unwire,andunwind.Thestrugglewillbealotlessdifficultifyouactuallydisconnect,andacriticalprecursortoflowistakingtimetounplugfromthestressandstrain,tounwireourselvesfromourtechnologyanddevices,andtotrulyletourselvesunwind.Whenwedo,wechangethewayourbrainsoperate,wechangeourneurochemistry,andweshiftthewaywethink.Thenandonlythencanweenterflow.Sounplugfromyourgadgets.Moveawayfromthedistractions.Shiftyourattentionandenergysoyoucangetintoyourflow.拋開(kāi)插電設(shè)備，斷開(kāi)連接，放松身心。如果你能關(guān)掉電子設(shè)備，對(duì)抗的過(guò)程就會(huì)變得容易許多，而心流的一個(gè)關(guān)鍵先導(dǎo)因素是從緊張與壓力中解脫出來(lái)，斷開(kāi)與科技和各種設(shè)備的連接，真正讓自己放松下來(lái)。在這種情況下，我們會(huì)改變大腦的運(yùn)行方式，改變神經(jīng)化學(xué)狀態(tài)，改變思維方式。只有這時(shí)候我們才能進(jìn)入心流狀態(tài)。所以，要從電子設(shè)備中將自己解放出來(lái)。遠(yuǎn)離干擾。轉(zhuǎn)移注意力和精力，讓自己進(jìn)入心流狀態(tài)。Beherenow.Flowonlyhappenswhenyouareinthepresent.Infact,that'stheverynatureofflow—eingabsolutelylostinthepresent.Ifyouareworryingaboutthepastorplanningforthefutureyouwon'tgetinflow.Optimizeyourlikelihoodofgettinginflowbysettingcleargoals(“TodayIwanttoaccomplishthis.”)andremovedistractions:Closeyourdoor,turnoffyourphoneandalltherespondersthatgopingandding,tellpeoplenottodisturbyou.Ifananxiousorstressfulthoughtpopsintoyourheadwriteitdownandputitasideforlater.Minimizedistractionssoyoustayinthepresentandstayintheflow.活在當(dāng)下。只有當(dāng)你活在當(dāng)下的時(shí)候才能進(jìn)入心流狀態(tài)。事實(shí)上，這也是心流的本質(zhì)——完全沉浸在眼下。如果你在擔(dān)心過(guò)去或計(jì)劃未來(lái)，便很難進(jìn)入心流狀態(tài)。通過(guò)設(shè)定明確的目標(biāo)（“今天我想實(shí)現(xiàn)這個(gè)目標(biāo)?！保┖团懦蓴_，來(lái)提高自己進(jìn)入心流狀態(tài)的可能性：關(guān)上門，關(guān)閉電話和會(huì)叮當(dāng)作響的所有應(yīng)答設(shè)備，告訴人們不要來(lái)打擾你。如果內(nèi)心產(chǎn)生了一種令人焦慮或緊張的想法，把它寫下來(lái)，然后放在一邊待以后再處理。最大程度地減少干擾，讓自己專注于現(xiàn)在，保持心流狀態(tài)。Embracethefunkofrecovery.Flowisdraining.Duringflow,ourbrainsgocrazy,producingneurochemicalstocreatethehyperfocused,creative,expansivestate.Astheneurochemicalsrecededon'texpecttofeelgreat.Sleep,sunshine,andnutritionareessential,sowhenyou'reoutofyourflow,goforawalkinthesunandthentakearest.Andratherthanlamentingthattheflowstatehasendedenjoyyourperiodofrecovery.Yourbrainneedstherest.Relaxandrejuvenate.Youwon'tbeabletogetbackintoflowifyoudon't.接受恢復(fù)正常狀態(tài)時(shí)的驚惶感。心流會(huì)令人筋疲力盡。在心流狀態(tài)中，我們的大腦會(huì)變得瘋狂，身體中產(chǎn)生的神經(jīng)化學(xué)物質(zhì)將創(chuàng)造出高度專注、富有創(chuàng)造力、異常欣快的狀態(tài)。而這些神經(jīng)化學(xué)物質(zhì)減少之后，別指望會(huì)感覺(jué)良好。睡眠、陽(yáng)光和營(yíng)養(yǎng)非常重要，所以退出心流狀態(tài)之后，到陽(yáng)光下去散散步，然后好好休息一下。不要因?yàn)樾牧鳡顟B(tài)的結(jié)束而感到惋惜，要享受復(fù)原的過(guò)程。你的大腦需要休息。放松心情，恢復(fù)精力。否則以后將很難重新回到心流狀態(tài)。Flowwheneverandwhereveryoucan.Turnsoutthemorewegetintoflow,theeasieritbecomestogetthere.Flowislikeamuscleorhabit;itgetseasierovertime.Themoreyoutrainyourbraintogetintoandstayinflow,theeasieritbecomestogetthere.Soifyoucravemoreflowatwork,spendmoretimeonweekendsinflowdoingwhatyoulove—gardening,cooking,dancing,etc.隨時(shí)隨地進(jìn)入心流狀態(tài)。事實(shí)證明，我們進(jìn)入心流狀態(tài)的次數(shù)越多，就越容易進(jìn)入其中。心流就像肌肉或習(xí)慣;隨著時(shí)間的推移，進(jìn)入心流狀態(tài)更容易。訓(xùn)練大腦進(jìn)入和停留在心流狀態(tài)的次數(shù)越多，進(jìn)入心流狀態(tài)也就越容易。所以，如果你希望在工作中有更多心流狀態(tài)，可以在周末多拿出時(shí)間進(jìn)入心流狀態(tài)，做自己喜歡的事情，如園藝、烹飪、跳舞等。Flowisastatethatwecanallexperience.Idon'twanttoleavetheimpressionthattechnologyisevil.Quitethecontrary;Ilovetechnology(