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:

翻译人员: Lily Xu 校对人员: Yolanda Zhang

你可能认为远程办公 是内向的人的梦想：

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

你可以在家里， 藏在电脑屏幕后，

possibly in your pajamas.

可能还穿着睡衣。

But the truth is,

但真相并非如此，

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

对很多内向的人来说， 远程办公反而是一场噩梦。

[TED: The Way We Work]

【TED：我们工作的方式】

[Made possible with the support of Dropbox]

【感谢 Dropbox 对本视频的支持】

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

疫情已迫使很多人离开办公室，

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

而远程办公的新规则 使我们变得焦躁不安：

too much screen time;

过长的屏幕时间；

a lack of boundaries between work and home;

工作与私人生活没有了界限；

endless video calls.

没有尽头的视频会议。

The same things that make remote work difficult for introverts

这些让内向的人对远程办公 感到恼火的事情，

make it difficult for everyone.

也让每一个人都感到恼火。

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

远程办公中最糟糕的部分 就是视频会议。

Being on camera is a performance.

出现在摄像头前是一场演出。

Thoughtless scheduling can mean you're basically onstage performing

草率的时间安排意味着 你基本上要在舞台上

for eight hours a day.

一天表演八个小时。

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

没有任何细微的线索 能帮你读懂局势。

Staring at disembodied heads on a screen

看着屏幕上没有实体的人像

offers only a pale imitation of real human connection.

让人感受到的只有 人与人间联系的苍白模仿。

Social anxiety only makes this worse.

社交恐惧只会让事情更糟。

When you have a camera in your face,

当有一个摄像头在你的面前，

that can really trigger your social anxiety.

很容易就会触发你的社交恐惧症。

It takes energy to be on.

保持兴致需要耗费大量精力。

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

所以远程办公的关键 是保持精力充沛。

First, pay attention to ritual and routine.

首先，要注重仪式感与习惯。

As much as we hated our commutes,

尽管我们讨厌在办公室间奔波，

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

但这是一个区分工作 与家庭的必要界限。

And we need that.

我们都需要这样的“仪式”。

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

对许多人来说， 那些工作时自己创造的休闲时刻——

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

比如去冲一杯咖啡 或者与同事聊聊天——

those are gone, too.

都消失了。

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

对我来说，通过小小的仪式， 我才能调整我的精力，

assume my work character

调整我的工作状态，

and get into the right headspace

带着正确的心态

to dive in.

去工作。

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

那么我们怎样才能在家里 重塑这些休息时光呢？

The key is to be intentional.

重点是要让自己“刻意”起来。

It could be music or lighting,

比如听音乐、点亮房间的灯

a pep talk with a friend.

或者与朋友相互打气。

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

你可以在每天 特定时间去散步，

or even a breathing or stretching routine

或者在坐下之前

before you sit --

做深呼吸与拉伸运动，

whatever it takes for you to delineate the transition

任何方式都可以为你划清 【英国最近一项调查显示 90% 的内向者

between work and home.

工作与家庭间的界限。 认为按外向方式行事让人倍感压力。】

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

第二点，我们需要掌控 我们的节奏、工作和个人空间。

You can think of pacing as managing the interactions

你可以把调整节奏看作

that tax your energy

控制消耗精力的交流方式，

versus those that recharge you.

想办法让自己恢复精力。

You could schedule fewer videoconferences,

你可以减少视频会议的次数。

because remember, those are performances.

记住，视频会议都只是表演。

You could schedule downtime or recharge time after performances.

你可以在会议之后安排休息时间。

Oprah does this,

奥普拉就是这样做的。

as do many introverted performers and CEOs.

很多性格内向的演员 和 CEO 也都这样做。

You could consider the time of day.

你可以回顾一天内的安排。

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

想一想， 你在什么时候精力最充沛，

and save other times for quiet work.

然后把其他时间留给 可以私下完成的工作。

For place, use your workspace

至于工作地点， 利用你的工作空间

to help you enforce good boundaries.

帮助你划清界限。

Even if your desk is in your kitchen,

哪怕你的办公桌是在厨房，

make it feel like a workplace.

也要试着让它看起来 像一个工作的地方。

For space, build in some alone time every day.

每天要有独处的时间，

And this includes time away from your kids.

包括远离吵闹的孩子。

It's really key to avoiding burnout.

这对于防止整个人崩溃十分重要。

Finally, if you're a manager,

最后一点，如果你是一个经理，

you have a special role to play

你有必要去帮助员工

to help employees protect their pace, place and space.

保护他们的节奏、 工作空间和个人空间。

Manage the room during video calls.

对视频会议进行管理。

Even remotely, chatty extroverts tend to dominate.

哪怕在远程办公中， 主导对话的通常也是外向者。

To create a space where everyone can be heard,

为了营造一个 每一个人都可以发声的空间，

structure agendas,

你需要安排合理的议程表，

assign presentation rules

正确分配发言的角色，

and minimize brainstorming.

尽量减少头脑风暴。

Brainstorming can trigger social anxiety,

头脑风暴可能会触发社交恐惧，

and it can freeze up introverts.

使内向者无所适从。

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

取而代之的方法是， 在头脑风暴之前，

before a brainstorming session.

创造一个每人都可以 写下自己想法的公用空间。

Favor audio over video calls.

尽量选择语音而非视频。

Research shows that we actually communicate more emotion and nuance

研究表明，使用声音交流

via audio alone.

能让我们传达更多的情感。

Try asynchronous communication

可以尝试非同步交流方式，

for more complicated or provocative one-on-ones.

针对容易引发矛盾的一对一谈话。

You can steal this idea from author Robert Glazer:

你也可以尝试作家 罗伯特·格雷泽（Robert Glazer）的方法：

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

用手机录制一个视频或备忘录 来说明你的观点

and send it to a colleague.

将其发送给同事。

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

这样，他们也可以在 自己适合的时机进行回复。

Along with a lot of challenges now,

虽然我们正面对很多的挑战，

we have an opportunity.

但我们还有机会。

Remote work is here to stay,

远程办公将陪伴我们很长时间，

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

所以不要把旧习惯 与曾经的公司文化

to remote work.

带入远程办公中。

Build something better.

相反，尝试创造一些更好的方式。

To get started,

首先，

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

问一问办公室中的内向者 他们理想的一天的模样，

and take your cue from there.

你会从中有所启发。