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:

譯者: Nicole Tsang 審譯者: Claire Hsu

你可能會認為遠端工作 是性格內向者的夢想：

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

你能待在家裡，躲在電腦後面，

possibly in your pajamas.

或許身上還穿著睡衣。

But the truth is,

但事實是

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

對許多性格內向的人來說， 遠端工作是種噩夢。

[TED: The Way We Work]

[ TED：我們的工作方式 ]

[Made possible with the support of Dropbox]

[ 在 Dropbox 的支持下得以實現 ]

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

現在疫情把很多人趕出了辦公室，

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

遠端工作的新常規 令我們感到不堪其擾：

too much screen time;

在螢幕前待太久、

a lack of boundaries between work and home;

缺乏工作和家庭之間的界線、

endless video calls.

接不完的視訊通話。

The same things that make remote work difficult for introverts

這些讓內向的人 對遠端工作感到困難的原因，

make it difficult for everyone.

也讓所有人也感到同樣困難。

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

視訊通話無疑是遠端工作最糟的部分。

Being on camera is a performance.

出現在鏡頭前是一種表演。

Thoughtless scheduling can mean you're basically onstage performing

不經思慮的時間安排可能意味著 你得在一天當中上台表演

for eight hours a day.

整整八個小時。

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

沒有任何細微的線索 可以幫助你熟悉周遭的人事物。

Staring at disembodied heads on a screen

盯著螢幕上漂浮的人頭，

offers only a pale imitation of real human connection.

提供的只是人際關係的拙劣仿造品。

Social anxiety only makes this worse.

社交焦慮更是讓情況變得更糟。

When you have a camera in your face,

當鏡頭對著你的臉時，

that can really trigger your social anxiety.

它很可能會觸發你的社交焦慮。

It takes energy to be on.

維持好的表現是需要精力的。

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

因此，管理遠端工作的關鍵 是保護你的精力。

First, pay attention to ritual and routine.

第一，注意儀式和日常活動。

As much as we hated our commutes,

儘管我們很討厭通勤時間，

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

它是一種儀式， 塑造出家與工作之間的界線。

And we need that.

而那正是我們所需要的。

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

對我們多數人來說，我們在日常工作裡 享有的那些休息時間──

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

像是，去喝杯咖啡或與同事聊天──

those are gone, too.

那些也消失了。

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

對我來說，這些儀式 可以讓我恢復精力，

assume my work character

準備好我在工作上扮演的角色，

and get into the right headspace

讓腦袋進入正確的心態

to dive in.

並繼續上工。

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

那麼要怎樣才能在家中重新建立 這些休息時間和界線？

The key is to be intentional.

關鍵是它必須是有意識地進行的活動。

It could be music or lighting,

你可以聽音樂或改變燈光，

a pep talk with a friend.

朋友之間彼此加油。

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

你可以在一天當中的 某個時間在街區走走，

or even a breathing or stretching routine

或甚至在坐下之前 做做呼吸或伸展運動──

before you sit --

whatever it takes for you to delineate the transition

做什麼都可以，只要你能夠劃分出

工作和家庭之間的過渡期。

between work and home.

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

第二，我們需要管理 我們的步調、場所和空間。

You can think of pacing as managing the interactions

你可以把步調想成

管理會消耗你的精力的互動

that tax your energy

versus those that recharge you.

以及那些可以讓你恢復的互動。

You could schedule fewer videoconferences,

你可以安排少一點的視訊會議，

because remember, those are performances.

因為記住，那是一種表演。

You could schedule downtime or recharge time after performances.

你可以每次表演之後安排 休息與恢復精力的時間。

Oprah does this,

歐普拉就做會這樣做，

as do many introverted performers and CEOs.

很多內向的表演者與執行長也是。

You could consider the time of day.

你可以想想一天當中的不同時刻。

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

想一想在什麼時候 你特別能拿出幹勁、好好表現，

and save other times for quiet work.

並把其他時間留給較為安靜的工作。

For place, use your workspace

至於場所，運用你的工作空間

to help you enforce good boundaries.

來幫你強化好的界線。

Even if your desk is in your kitchen,

即使你的工作桌位於廚房，

make it feel like a workplace.

也要把它佈置得像個工作場所。

For space, build in some alone time every day.

至於空間的方面， 每天安排一些獨處的時間。

And this includes time away from your kids.

而這也包括陪伴小孩之外的時間。

It's really key to avoiding burnout.

這對避免職業倦怠來說非常關鍵。

Finally, if you're a manager,

最後，如果你是主管，

you have a special role to play

你必須扮演一個很重要的角色，

to help employees protect their pace, place and space.

就是幫助員工保護好 他們的步調、場所和空間。

Manage the room during video calls.

在視訊通話時，管理說話機會的分配。

Even remotely, chatty extroverts tend to dominate.

即使是遠距談話， 健談的外向者仍傾向佔有優勢。

To create a space where everyone can be heard,

為了創造一個所有人 都能被充分傾聽的空間，

structure agendas,

需要安排好議程，

assign presentation rules

訂下簡報的規則，

and minimize brainstorming.

並減少腦力激盪的討論活動。

Brainstorming can trigger social anxiety,

腦力激盪的討論可能會引發社交焦慮，

and it can freeze up introverts.

把性格內向的人嚇得說不出話。

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

相反地，在進行集體腦力激盪的會議前

創造出共同的空間， 讓人們事先寫下他們的想法。

before a brainstorming session.

Favor audio over video calls.

優先使用語音通話，其次才是視訊通話。

Research shows that we actually communicate more emotion and nuance

研究顯示我們僅透過語音通話時，

反而能傳達更多的情感與細節。

via audio alone.

Try asynchronous communication

嘗試用「非同步通訊」的方式

for more complicated or provocative one-on-ones.

來進行更複雜、 更具有啟發性的一對一談話。

You can steal this idea from author Robert Glazer:

你可以從作家羅伯特·格雷澤 身上偷學這一招：

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

用手機錄下語音備忘錄或影片，---

解釋你的想法並傳送給同事。

and send it to a colleague.

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

這樣，他們就可以 在自己有空的時間反應並回信。

Along with a lot of challenges now,

伴隨著今日許多的挑戰，

we have an opportunity.

我們有個好機會。

Remote work is here to stay,

遠端工作會持續存在，

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

所以不要只是把舊習慣 和既有的公司文化

to remote work.

帶到遠端工作上。

Build something better.

建立更好的工作文化。

To get started,

為了起步，

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

問問你辦公室裡的內向者， 他們理想的一天是什麼樣子，

and take your cue from there.

並從中獲得啟發。