3 steps to stop remote work burnout | The Way We Work, a TED series

Transcriber: Joseph Geni Reviewer: Camille Martínez

You might think that working remotely is an introvert's dream:

Translator: Iria Castro Reviewer: Xosé María Moreno

Poderían pensar que traballar en remoto é o soño dun introvertido:

you're in your own home hidden behind a computer,

están nas súas casas agachados trala computadora

possibly in your pajamas.

posiblemente en pixama.

But the truth is,

Pero a verdade é que,

for many introverts, remote work is kind of a nightmare.

para moitos introvertidos, o traballo remoto é un pesadelo.

[TED: The Way We Work]

[TED: The Way We Work]

[Made possible with the support of Dropbox]

[Made possible with the support of Dropbox]

Now that the pandemic has chased many of us out of our offices,

Agora que a pandemia nos ten botado a moitos fóra das oficinas,

we're chafing under the new remote rules of work:

estamos irritados coas novas regras de traballo en remoto:

too much screen time;

demasiado tempo na pantalla,

a lack of boundaries between work and home;

falta de límites entre traballo e fogar,

endless video calls.

e videochamadas interminables.

The same things that make remote work difficult for introverts

As mesmas cousas que dificultan o traballo remoto para os introvertidos

make it difficult for everyone.

dificúltano para todos.

Far and away, the worst part of remote work is video calls.

Con diferenza, a peor parte do traballo remoto son as videochamadas.

Being on camera is a performance.

Estar diante da cámara é unha actuación.

Thoughtless scheduling can mean you're basically onstage performing

Programadas sen criterio acabaremos actuando nun escenario

for eight hours a day.

oito horas ao día.

There are none of the nuanced cues that help you read a room.

Sen a linguaxe non verbal que nos axuda a ler un espazo.

Staring at disembodied heads on a screen

A ollarmos cabezas sen corpo nunha pantalla

offers only a pale imitation of real human connection.

ofrece soamente unha pálida imitación de conexión humana real.

Social anxiety only makes this worse.

A ansiedad social soamente o empeora.

When you have a camera in your face,

Ter unha cámara na cara

that can really trigger your social anxiety.

pode provocar ansiedade social.

It takes energy to be on.

É preciso ter enerxía para iso.

So the key to managing remote work is to protect your energy.

A clave para xestionar o traballo remoto é protexer a súa enerxía.

First, pay attention to ritual and routine.

Primero, presten atención aos rituais e rutinas.

Aínda que odiásemos desprazarnos até o traballo,

As much as we hated our commutes,

they were a ritual that created a boundary between work and home.

este era o ritual que marcaba a separación entre o traballo e o fogar.

And we need that.

E necesitámolo.

For many of us, those little breaks that we would build in to the work day --

Para moitos, estes pequenos descansos na xornada laboral,

going to get a cup of coffee or a chat with a coworker --

como tomar un café ou charlar cun compañeiro,

those are gone, too.

tamén deixaron de existir.

For me, those rituals are when I gather my energy,

Para mín, estes rituais son o momento no que recupero enerxía,

assume my work character

asumo o meu personaxe laboral

and get into the right headspace

e creo o espazo mental axeitado

to dive in.

para lanzarme a traballar.

So how can you recreate those breaks and boundaries at home?

Como poden recrear na súa casa estes descansos e límites ?

The key is to be intentional.

A clave é poñer intención.

It could be music or lighting,

Pode ser con música ou luz,

a pep talk with a friend.

ou cunha charla cun amigo.

You could take a walk around the block at a certain time of day

Poden dar unha volta á mazá a certa hora do día

or even a breathing or stretching routine

ou facer exercicios de respiración ou estricamentos

before you sit --

antes de sentar...

whatever it takes for you to delineate the transition

o que sexa preciso para marcar a transición

between work and home.

entre o traballo e a casa.

Second, we need to manage our pace, place and space.

Segundo, temos que xestionar o noso ritmo, lugar e espazo.

You can think of pacing as managing the interactions

Poden pensar en ritmo como xestión das interaccións

that tax your energy

que agotan a súa enerxía

versus those that recharge you.

en oposición ás que a recargan.

You could schedule fewer videoconferences,

Poderían facer menos videoconferencias,

because remember, those are performances.

porque recorden, son actuacións.

You could schedule downtime or recharge time after performances.

Poderían programar tempo de descanso o de recarga despois das actuacións.

Oprah does this,

Oprah fai isto,

as do many introverted performers and CEOs.

e tamén o fan moitos actores e CEOs introvertidos.

You could consider the time of day.

Poden considerar o momento do día.

Think about when you can typically summon the energy to be on

Pensen en que momentos poderán recargar enerxía para actuar

and save other times for quiet work.

e reserven o resto para traballar tranquilamente.

For place, use your workspace

Para o lugar, usen o lugar de traballo

to help you enforce good boundaries.

para marcar límites positivos.

Even if your desk is in your kitchen,

Aínda que o despacho estea na cociña,

make it feel like a workplace.

fagan que se pareza a un lugar de traballo.

For space, build in some alone time every day.

Para espazo, busquen algo de tempo en soidade cada día.

And this includes time away from your kids.

Isto inclúe tempo sen fillos.

It's really key to avoiding burnout.

É realmente clave para evitarmos o desgaste.

Finally, if you're a manager,

Finalmente, se son xefes,

you have a special role to play

desempeñan un papel fundamental

to help employees protect their pace, place and space.

para axudar aos empregados a protexer o seu ritmo, lugar e espazo.

Manage the room during video calls.

Dirixan o espazo nas videochamadas.

Even remotely, chatty extroverts tend to dominate.

Mesmo en remoto, tenden a dominar os extrovertidos faladores.

To create a space where everyone can be heard,

Para crear un espazo no que todos sexan escoitados,

structure agendas,

estructuren as axendas,

assign presentation rules

asignen normas de presentación

and minimize brainstorming.

e minimicen as tormentas de ideas.

Brainstorming can trigger social anxiety,

Estas poden provocar ansiedade social

and it can freeze up introverts.

e bloquear aos introvertidos.

Instead, create a shared space where people can write their ideas

Pola contra, creen un espazo compartido onde a xente poida escribir as súas ideas

before a brainstorming session.

antes da tormenta de ideas.

Favor audio over video calls.

Prioricen audio sobre vídeo nas chamadas.

Research shows that we actually communicate more emotion and nuance

As investigacións amosan que comunicamos máis emoción e matices

via audio alone.

nas chamadas de audio.

Try asynchronous communication

Proben coa comunicación asincrónica

for more complicated or provocative one-on-ones.

para interaccions individuais máis complicadas ou provocativas.

You can steal this idea from author Robert Glazer:

Poden tomar esta idea do autor Robert Glazer:

record a voice memo or video on your phone explaining your perspective

graben unha nota de voz ou vídeo explicando a súa perspectiva

and send it to a colleague.

e envíena a un compañeiro.

And that way, they can respond and react in their own time.

Así, estes poden responder e reaccionar ao seu propio ritmo.

Along with a lot of challenges now,

Agora, ademais dunha morea de desafíos,

we have an opportunity.

temos unha oportunidade.

Remote work is here to stay,

O traballo remoto chegou para ficar,

so don't just transfer old habits and old company culture

así que non traslademos os vellos costumes e a antiga cultura de empresa

to remote work.

ao traballo remoto.

Build something better.

Construamos algo mellor.

To get started,

Para empezar,

ask the introverts in your office what their ideal day looks like

pregunten aos introvertidos da oficina cómo sería o seu día ideal

and take your cue from there.

e continúen dende aí.