How to turn off work thoughts during your free time | Guy Winch

Translator: Ivana Korom Reviewer: Krystian Aparta

Prevodilac: Ivana Korom Lektor: Milenka Okuka

I wanted to be a psychologist since I was a teenager,

Od kad sam bio tinejdžer želeo sam da budem psiholog,

and I spent years pursuing that one goal.

i proveo sam godine stremeći ka tom jednom cilju.

I opened my private practice as soon as I was licensed.

Otvorio sam privatnu praksu čim sam dobio licencu.

It was a risky move, not getting a day job at a hospital or a clinic,

To što se nisam zaposlio u bolnici ili na klinici bio je rizičan potez,

but within one year, my practice was doing quite well

ali u roku od godinu dana mi je išlo prilično dobro

and I was making more money than I ever made before.

i zarađivao sam više novca nego ikada ranije.

Of course, I was a full-time student my entire life.

Naravno, celog života sam bio student.

(Laughter)

(Smeh)

I could have worked at McDonald's

Mogao sam da radim u Mekdonaldsu

and made more money than I ever made before.

i da zaradim mnogo više novca nego ikada ranije.

That one-year mark came on a Friday night in July.

Ta prva godišnjica bila je jednog julskog petka.

I walked home to my apartment

Došetao sam do stana

and got into the elevator with a neighbor who was a doctor in the ER.

i ušao u lift sa jednim komšijom koji je bio lekar u hitnoj pomoći.

The elevator rose,

Lift je krenuo,

then it shuddered and stalled between floors.

potom se zatresao i zaglavio između spratova.

And the man who dealt with emergencies for a living

A čovek čiji je posao bio da se bavi hitnim slučajevima

began poking at the buttons and banging on the door, saying,

počeo je da udara dugmiće i da udara na vrata govoreći:

"This is my nightmare, this is my nightmare!"

"Ovo je moja noćna mora, ovo je moja noćna mora!"

And I was like, "And this is my nightmare."

A ja sam mislio: "A ovo je moja noćna mora."

(Laughter)

(Smeh)

I felt terrible afterwards, though.

Ipak, posle sam se osećao užasno.

Because I wasn't panicked

Jer ja nisam bio u panici

and I knew what to say to calm him down.

i znao sam šta da kažem da ga smirim.

I was just too depleted to do it,

Samo sam bio previše prazan za to,

I had nothing left to give, and that confused me.

nisam imao šta da ponudim i to me je zbunilo.

After all, I was finally living my dream,

Na kraju krajeva, konačno sam živeo svoj san,

so why wasn't I happy?

pa zašto nisam bio srećan?

Why did I feel so burned out?

Zašto sam se osećao tako sagorelo?

For a few terrible weeks,

Nekoliko užasnih nedelja

I questioned whether I'd made a mistake.

pitao sam se da li sam pogrešio.

What if I had chosen the wrong profession?

Šta ako sam odabrao pogrešnu profesiju?

What if I had spent my entire life pursuing the wrong career?

Šta ako sam proveo čitav život jureći za pogrešnom karijerom?

But then I realized, no, I still loved psychology.

Ali onda sam shvatio da i dalje volim psihologiju.

The problem wasn't the work I did in my office.

Problem nije bio posao koji sam obavljao u kancelariji.

It was the hours I spent ruminating about work

Problem su bili sati koje sam provodio razmišljajući o poslu

when I was home.

kada sam bio kod kuće.

I closed the door to my office every night,

Svake večeri sam zatvarao vrata kancelarije,

but the door in my head remained wide-open

ali vrata u mojoj glavi su ostajala širom otvorena

and the stress just flooded in.

i stres je samo uleteo.

That's the interesting thing about work stress.

To je zanimljivo u vezi sa stresom posla.

We don't really experience much of it at work.

Ne doživljavamo ga mnogo na poslu.

We're too busy.

Previše smo zauzeti.

We experience it outside of work,

Doživljavamo ga van posla,

when we are commuting,

kada putujemo na posao,

when we're home,

kada smo kod kuće,

when we're trying to rejuvenate.

kada pokušavamo da se opustimo.

It is important to recover in our spare time,

U slobodno vreme je važno da se oporavimo,

to de-stress and do things we enjoy,

oslobodimo stresa i radimo stvari koje volimo,

and the biggest obstruction we face in that regard is ruminating.

a najveća prepreka u tome je ruminacija.

Because each time we do it,

Jer svaki put kad to radimo,

we're actually activating our stress response.

mi zapravo aktiviramo odgovor na stres.

Now, to ruminate means to chew over.

Ruminirati znači prežvakavati.

The word refers to how cows digest their food.

Reč se odnosi na to kako krave vare hranu.

For those of you unfamiliar with the joys of cow digestion,

Za vas koji niste upoznati sa divotom kravlje probave,

cows chew,

krave žvaću,

then they swallow,

onda progutaju,

then they regurgitate it back up and chew it again.

onda povrate i žvaću ponovo.

(Laughter)

(Smeh)

It's disgusting.

Odvratno je.

(Laughter)

(Smeh)

But it works for cows.

Ali za krave je dobro.

(Laughter)

(Smeh)

It does not work for humans.

Za ljude nije dobro.

Because what we chew over are the upsetting things,

Jer mi prežvakavamo neprijatne stvari,

the distressing things,

stvari koje nas stresiraju,

and we do it in ways that are entirely unproductive.

a to radimo na načine koji su potpuno neproduktivni.

It's the hours we spend obsessing about tasks we didn't complete

Provodimo sate opsednuti zadacima koje nismo završili

or stewing about tensions with a colleague,

ili razmišljajući o tenzijama sa kolegom

or anxiously worrying about the future,

ili anksiozno brinući o budućnosti

or second-guessing decisions we've made.

i preispitujući odluke koje smo doneli.

Now there's a lot of research on how we think about work

Postoji mnogo istraživanja o tome kako razmišljamo o poslu

when we are not at work,

kada nismo na poslu,

and the findings are quite alarming.

i nalazi su prilično alarmantni.

Ruminating about work,

Prežvakavanje posla,

replaying the same thoughts and worries over and over again,

ponavljanje istih misli i briga iznova i iznova

significantly disrupts our ability to recover and recharge in the off hours.

značajno ometa našu sposobnost da se oporavimo i odmorimo kad ne radimo.

The more we ruminate about work when we're home,

Što više ruminiramo o poslu kada smo kod kuće,

the more likely we are to experience sleep disturbances,

veća je verovatnoća da ćemo imati poremećaj sna,

to eat unhealthier foods

da ćemo jesti nezdravu hranu

and to have worse moods.

i biti lošije raspoloženi.

It may even increase our risk of cardiovascular disease

Možda ćemo biti pod većim rizikom od kardiovaskularne bolesti

and of impairing our executive functioning,

i oštećene izvršne funkcije,

the very skill sets we need to do our jobs well.

a to su veštine koje su nam potrebne za dobro obavljanje posla.

Not to mention the toll it takes on our relationships and family lives,

Da ne pominjem štetu koju to nanosi našim odnosima i porodičnim životima

because people around us can tell we're checked out and preoccupied.

jer ljudi oko nas vide da smo odsutni i preokupirani.

Now, those same studies found

Ta ista istraživanja su našla

that while ruminating about work when we're home

da iako ruminiranje o poslu kada smo kod kuće

damages our emotional well-being,

nanosi štetu našem emotivnom blagostanju,

thinking about work in creative or problem-solving ways does not.

razmišljanje o poslu na kreativan ili način usmeren na rešenja, to ne čini.

Because those kinds of thinking do not elicit emotional distress

Jer takva razmišljanja ne pokreću emocionalni stres

and, more importantly, they're in our control.

i što je važnije, pod našom su kontrolom.

We can decide whether to respond to an email

Možemo da odlučimo da li da ogovorimo na imejl

or leave it till morning,

ili da to uradimo ujutru,

or whether we want to brainstorm about work projects that excite us.

ili da li želimo da razmišljamo o projektima koji nas uzbuđuju.

But ruminations are involuntary.

Ali ruminiranje nije voljno.

They're intrusive.

Ono je napadno.

They pop into our head when we don't want them to.

Uleće nam u misli kada to ne želimo.

They upset us when we don't want to be upset.

Uznemiruje nas kada ne želimo da budemo uznemireni.

They switch us on when we are trying to switch off.

Pokreće nas kad želimo da se isključimo.

And they are very difficult to resist,

I veoma mu je teško odoleti

because thinking of all our unfinished tasks feels urgent.

jer razmišljanje o svim nedovršenim zadacima se čini hitnim.

Anxiously worrying about the future feels compelling.

Nervozno razmišljanje o budućnosti deluje hitno.

Ruminating always feels like we're doing something important,

Ruminiranje uvek deluje kao da radimo nešto važno,

when in fact, we're doing something harmful.

a u stvari radimo nešto štetno.

And we all do it far more than we realize.

I svi to radimo mnogo više nego što shvatamo.

Back when I was burned out,

Onda kada sam se osećao sagoreno,

I decided to keep a journal for a week

odlučio sam da nedelju dana vodim dnevnik

and document exactly how much time I spent ruminating.

i beležim tačno koliko vremena provodim u ruminiranju.

And I was horrified by the results.

Rezultati su me užasnuli.

It was over 30 minutes a night when I was trying to fall asleep.

Više od 30 minuta uveče kada sam pokušavao da zaspim.

My entire commute, to and from my office --

Tokom celog putovanja do i od posla -

that was 45 minutes a day.

to je bilo 45 minuta dnevno.

Totally checked out for 20 minutes

Potpuno sam se isključio na 20 minuta

during the dinner party at a colleague's house.

tokom jedne večere kod kolege.

Never got invited there again.

Nisu me više pozivali.

(Laughter)

(Smeh)

And 90 minutes during a friend's "talent show"

I 90 minuta tokom prijateljevog "šoua talenata"

that, coincidentally, was 90 minutes long.

koji je, baš slučajno, trajao 90 minuta.

(Laughter)

(Smeh)

In total, that week, it was almost 14 hours.

Ukupno, te nedelje, skoro 14 sati.

That's how much "downtime" I was losing

Toliko sam slobodnog vremena gubio

to something that actually increased my stress.

na nešto što je povećavalo moj stres.

Try keeping a journal for one week.

Probajte da vodite dnevnik nedelju dana.

See how much you do it.

Vidite koliko vi to radite.

That's what made me realize that I still loved my work.

Tada sam shvatio da još uvek volim svoj posao.

But ruminating was destroying that love

Ali ruminiranje je uništavalo tu ljubav

and it was destroying my personal life, too.

i takođe je uništavalo moj lični život.

So I read every study I could find,

Pročitao sam svako istraživanje koje sam pronašao

and I went to war against my ruminations.

i krenuo u rat protiv svojih ruminacija.

Now, habit change is hard.

Sad, promena navike je teška.

It took real diligence to catch myself ruminating each time,

Bila je potrebna prava disciplina da se uhvatim u ruminiranju svaki put

and real consistency to make the new habits stick.

i prava doslednost da bi se nove navike zadržale.

But eventually, they did.

Ali na kraju su se zadržale.

I won my war against ruminating,

Pobedio sam u ratu protiv ruminiranja

and I'm here to tell you how you can win yours.

i ovde sam da vam kažem kako i vi možete pobediti.

First, you need clear guardrails.

Prvo, potrebne su vam jasne granice.

You have to define when you switch off every night,

Morate da odredite kada se isključujete svake večeri,

when you stop working.

kada prestajete sa radom.

And you have to be strict about it.

I morate biti strogi.

The rule I made to myself at the time was that I was done at 8pm.

Ja sam tada napravio pravilo da prestajem u 8 uveče.

And I forced myself to stick to it.

I primorao sam se da ga se držim.

Now people say to me,

Ljudi me pitaju:

"Really? You didn't return a single email after 8pm?

"Stvarno? Nisi odgovorio ni na jedan imejl posle 8?

You didn't even look at your phone?"

Nisi ni pogledao u telefon?"

No, not once.

Ne, nijednom.

Because it was the '90s, we didn't have smartphones.

Jer to su bile devedesete, nismo imali pametne telefone.

(Laughter)

(Smeh)

I got my first smartphone in 2007.

Prvi pametni telefon sam kupio 2007.

You know, the iPhone had just come out,

Znate, ajfon je tek izašao,

and I wanted a phone that was cool and hip.

ja sam želeo kul i moderan telefon.

I got a BlackBerry.

Kupio sam blekberi.

(Laughter)

(Smeh)

I was excited, though,

Ipak, bio sam uzbuđen,

you know, my first thought was, "I get my emails wherever I am."

znate, prva misao bila mi je: "Dobijam imejlove gde god da sam."

And 24 hours later,

Posle 24 sata,

I was like, "I get my emails wherever I am."

bio sam u fazonu: "Dobijam imejlove gde god da sam."

(Laughter)

(Smeh)

I mean, battling ruminations was hard enough

Mislim, borba protiv ruminiranja je bila dovoljno teška

when they just invaded our thoughts.

kada je napadalo samo vaše misli.

But now they have this Trojan horse,

Ali sada ima i trojanskog konja,

our phones, to hide within.

naše telefone, u kojima se krije.

And each time we just look at our phone after hours,

I svaki put kad samo i pogledamo svoje telefone posle posla,

we can be reminded of work

oni nas podsećaju na posao,

and ruminative thoughts can slip out

i misli mogu da se provuku

and slaughter our evening or weekend.

i upropaste nam veče ili vikend.

So, when you switch off,

Pa, kad se isključite,

switch off your email notifications.

isključite obaveštenja o imejlovima.

And if you have to check them, decide on when to do it,

A ako morate da proveravate imejl, odlučite kada će to biti

so it doesn't interfere with your plans,

kako vam ne bi ometalo planove,

and do it only then.

i činite to samo tad.

Cell phones aren't the only way technology is empowering rumination,

Mobilni telefoni nisu jedini način na koji tehnologija omogućava ruminiranje,

because we have an even bigger fight coming.

jer nam sledi još veća bitka.

Telecommuting has increased 115 percent over the past decade.

Rad na daljinu je porastao 115 procenata tokom poslednje decenije.

And it's expected to increase even more dramatically going forward.

I očekuje se da se u budućnosti poveća još više.

More and more of us are losing our physical boundary

Sve više nas gubi fizičke granice

between work and home.

između posla i doma.

And that means that reminders of work

A to znači da će podsetnici na posao

will be able to trigger ruminations from anywhere in our home.

moći da pokrenu ruminiranje iz bilo kog dela našeg doma.

When we lack a physical boundary between work and home,

Kada nemamo fizičku granicu između posla i doma,

we have to create a psychological one.

moramo da napravimo psihološku granicu.

We have to trick our mind

Moramo da prevarimo um

into defining work and nonwork times and spaces.

da definiše poslovno i neposlovno vreme i mesta.

So here's how you do that.

Evo kako to da uradite.

First, create a defined work zone in your home,

Prvo, napravite određenu radnu zonu u svom domu,

even if it's tiny,

čak iako je malecna,

and try to work only there.

i probajte da radite samo tamo.

Try not to work on the living room couch

Probajte da ne radite na kauču u dnevnoj sobi

or on the bed

ili na krevetu

because really, those areas should be associated

jer zaista, ti prostori treba da asociraju

with living and ... bedding.

na življenje i... spavanje.

(Laughter)

(Smeh)

Next, when you're working from home,

Sledeće, kada radite od kuće,

wear clothes you only wear when you're working.

obucite odeću koju nosite samo kada radite.

And then at the end of the day,

I na kraju dana

change clothes,

presvucite se,

and use music and lighting to shift the atmosphere

i koristite muziku i osvetljenje da promenite atmosferu

from work to home.

sa radne na kućnu.

Make it a ritual.

Napravite ritual od toga.

Now, some of you might think that's silly.

Neki od vas možda misle da je to smešno.

That changing clothes and lighting

Da će presvlačenje i menjanje svetla

will convince my mind I'm no longer at work.

ubediti mozak da više nije na poslu.

Trust me, your mind will fall for it.

Verujte mi, vaš mozak će nasesti.

Because we are really smart, our mind is really stupid.

Jer mi smo veoma pametni, ali naš um je veoma glup.

(Laughter)

(Smeh)

It falls for random associations all the time, right?

Stalno pada na nasumične asocijacije, zar ne?

I mean, that's why Pavlov's dog began drooling at the sound of a bell.

Mislim, zato je Pavlovljev pas počinjao da balavi kad bi čuo zvono.

And why TED speakers begin sweating at the sight of a red circle.

I zato TED govornici počinju da se znoje na sam pogled na crveni krug.

(Laughter)

(Smeh)

Now those things will help,

Te stvari će pomoći,

but ruminations will still invade.

ali ruminiranje će se i dalje javljati.

And when they do, you have to convert them

I kad se to desi, morate da ga preobratite

into productive forms of thinking, like problem-solving.

u produktivne načine razmišljanja, kao što je rešavanje problema.

My patient Sally is a good example.

Dobar primer je moja pacijentkinja Sali.

Sally was given the promotion of a lifetime,

Dobila je unapređenje života,

but it came with a price.

ali ono je imalo cenu.

She was no longer able to pick up her daughter

Više nije mogla da ide po ćerku

from school every day,

svakog dana u školu,

and that broke her heart.

i to joj je slamalo srce.

So she came up with a plan.

Pa je smislila plan.

Every Tuesday and Thursday, Sally left work early,

Svakog utorka i četvrtka, Sali je odlazila s posla ranije,

picked up her daughter from school,

pokupila ćerku iz škole,

played with her, fed her, bathed her and put her to bed.

igrala se s njom, hranila je, kupala i stavljala u krevet.

And then she went back to the office

Onda je išla nazad u kancelariju

and worked past midnight to catch up.

i radila do posle ponoći da nadoknadi.

Only, Sally's rumination journal indicated

Ali Salin dnevnik ruminiranja je pokazao

she spent almost every minute of her quality time with her daughter

da je provodila skoro svaki minut vremena sa svojom ćerkom

ruminating about how much work she had to do.

razmišljajući o tome koliko ima posla.

Ruminations often deny us our most precious moments.

Ta razmišljanja nam često oduzimaju najvrednije trenutke.

Sally's rumination, "I have so much work to do,"

Salino razmišljanje "imam toliko posla"

is a very common one.

je veoma uobičajeno.

And like all of them,

I kao i sva razmišljanja,

it's useless and it's harmful,

beskorisno je i štetno,

because we'd never think it when we're at work, getting stuff done.

jer nikad o tome ne mislimo kad smo na poslu, kad radimo.

We think it when we're outside of work,

Mislimo kad smo van posla,

when we're trying to relax or do things that we find meaningful,

kad pokušavamo da se opustimo ili radimo nešto nama značajno,

like playing with our children,

kao što je igranje sa decom

or having a date night with our partner.

ili izlazak sa partnerom.

To convert a ruminative thought into a productive one,

Da biste preveli takve misli u produktivne,

you have to pose it as a problem to be solved.

morate da ih postavite kao problem koji treba rešiti.

The problem-solving version of "I have so much work to do"

Verzija rešavanja problema za misao "imam toliko posla"

is a scheduling question.

je pitanje rasporeda.

Like, "Where in my schedule can I fit the tasks that are troubling me?"

Na primer, "gde mogu da uglavim zadatke koji me muče?"

Or, "What can I move in my schedule to make room for this more urgent thing?"

Ili, "šta u rasporedu mogu da pomerim kako bih uglavio ovu hitniju stvar?"

Or even, "When do I have 15 minutes to go over my schedule?"

Ili čak, "kada ću imati 15 minuta da pregledam svoj raspored?"

All those are problems that can be solved.

Sve su to problemi koji se mogu rešiti.

"I have so much work to do" is not.

"Imam toliko posla" nije.

Battling rumination is hard,

Borba protiv ruminiranja je teška,

but if you stick to your guardrails,

ali ako se držite granica,

if you ritualize the transition from work to home,

ako napravite ritual od prelaska sa posla kući

and if you train yourself to convert ruminations

i ako se istrenirate da preokrenete ruminacije

into productive forms of thinking,

u produktivne načine razmišljanja,

you will succeed.

uspećete.

Banishing ruminations truly enhanced my personal life,

Proterivanje ruminacija zaista je poboljšalo moj lični život,

but what it enhanced even more

ali ono što se još više poboljšalo

was the joy and satisfaction I get from my work.

bili su moja radost i zadovoljstvo koje imam od posla.

Ground zero for creating a healthy work-life balance

Početna tačka u kreiranju zdravog balansa između posla i života

is not in the real world.

nije u spoljašnjem svetu.

It's in our head.

Ona je u našoj glavi.

It's with ruminating.

Ona je u ruminiranju.

If you want to reduce your stress and improve your quality of life,

Ako želite da smanjite stres i poboljšate kvalitet života,

you don't necessarily have to change your hours or your job.

ne morate da menjate radno vreme ili posao.

You just have to change how you think.

Morate samo da promenite način razmišljanja.

Thank you.

Hvala vam.

(Applause)

(Aplauz)