今天瘫证，我在“清晨朗讀會(huì)”練習(xí)到這篇文章《You Don’t Need to Clear the Decks to Focus on Important Work》，感到對自己目前的正在練習(xí)處理情緒有很大的幫助胎围，于是下決心要將全文都翻譯出來留攒，以加深印象坚洽。
這個(gè)決定是上午十一點(diǎn)做的，真正開始翻譯是下午兩點(diǎn)笛质，這中間經(jīng)歷了吃午飯泉沾、睡午覺、吃零食和用手機(jī)處理一些其他事情妇押。我用拖延來對抗這個(gè)決定給我?guī)淼膲毫︴尉俊＿€好我完成了。
我非常喜歡這位作者的一系列文章敲霍，他將心理層面的問題通過簡潔的描述幫助讀者認(rèn)知俊马，然后提供行之有效的解決辦法丁存，供讀者參考。
文章中有一個(gè)詞“tum”柴我，我查過詞典后決定用“空”這個(gè)字來翻譯來保持文章的流暢解寝，從意思上，我認(rèn)為這里的“空”指的就是“無為”艘儒。通常我們在情緒壓力之下總是要做些什么聋伦，通過這樣釋放情緒，比如吃零食彤悔、聊天嘉抓、哭、鬧晕窑、生悶氣或者只是內(nèi)心無比的郁悶，但是完成這些行為帶給我們的只是情緒的疊加卵佛，這不僅沒有處理掉原有的情緒杨赤，還給它們加上一層外衣，因?yàn)槲覀儫o時(shí)無刻不在編織著情緒的網(wǎng)截汪。作者提出的tum toward （我認(rèn)為的：以“空”對之）疾牲，什么都不做，只是感知原來的那個(gè)情緒衙解。這是為情緒做減法阳柔，至少不要再附加其他情緒進(jìn)去。
同時(shí)蚓峦，作者的字里行間都提到了“practice”舌剂，可想而知，從知道到做到中間只差一步：練習(xí)暑椰。
這篇文章就為我的日常練習(xí)提供很好參考范例霍转，希望這篇譯文幫助你我更好的認(rèn)識自己。
（譯文水平有限一汽，歡迎你的批評指正１芟）
You Don’t Need to Clear the Decks to Focus on Important Work
你無需清理掉所有不重要的事再關(guān)注重要工作
By Leo Babauta
We’ve all done it: we have an important task to do, and yet we have to do a thousand other things before we can start:
我們都經(jīng)歷過：在開始做一件必須要做到重要任務(wù)之前，還有上千件其他的事情要做召夹。
Process email and reply to messages處理郵件和回復(fù)信息
Make sure we’re up-to-date with the latest news確認(rèn)更新了新聞
Pay bills and check on our bank accounts支付賬單并查詢銀行賬戶
Make sure the kitchen is clean確認(rèn)廚房是清潔的
Check social media one more time再刷新一次朋友圈
Look up that obscure fact we’re suddenly curious about關(guān)心一下突然間很感興趣的無名事件
We’re looking for perfect conditions before we can start to find any focus, before we can launch into that important, meaningful task that we’re committed to doing.
我們很想在投入一件我們承諾完成的重要的岩喷、意義重大的任務(wù)之前，尋找一個(gè)可以開始全情投入的完美起點(diǎn)监憎。
When we’re done with all of that, we decide it’s time to get going with that important task … but first, there’s that one other thing we realized we need to do. Every little task takes importance over this important task.
當(dāng)完成了所有這些事纱意，決定是要開始重要任務(wù)的時(shí)候，但首先我們意識到又有其他的事要做枫虏。每一個(gè)小任務(wù)的價(jià)值取代了這個(gè)重要的任務(wù)妇穴。
Try this experiment: commit yourself to doing the one big important task you know you’ve been wanting to do (it’s usually one you can identify easily, because you’ve been putting it off) … and commit to doing it right after you’re done reading this post.
嘗試這個(gè)試驗(yàn)：確認(rèn)你想要做的一件重要任務(wù)（通常是很容易確認(rèn)的爬虱，因?yàn)槟阋呀?jīng)推遲去做了），并且在讀完這個(gè)郵件之后立即去做腾它。
See if you find little things you need to do first, before you can get started. If you have no problem, commit yourself to doing the next most important task (or continuing this one, if it needs several sessions) first thing tomorrow morning. I mean first thing, before you start checking messages or getting ready or taking care of the little things you normally do in the morning.
看看你是否在開始之前發(fā)現(xiàn)有很多小事情要先完成跑筝。如果沒有問題，確認(rèn)自己的下一個(gè)最重要的的任務(wù)（或繼續(xù)當(dāng)先的任務(wù)瞒滴，如果它需要幾個(gè)會(huì)期的話）是明天早上的第一件事曲梗。
And then try it every day this week. If you’re like most people, you’ll find a bunch of things you need to do to clear the decks before you can get started.
然后在這周的每天早晨都做這樣的試驗(yàn)。如果你像大多數(shù)人一樣妓忍，你會(huì)發(fā)現(xiàn)在開始之前虏两，有一大堆不重要的事你需要先清理掉。
But here’s what I’ve been reminding myself: you don’t need to clear the decks to get started. You can just launch into the important task.
但是世剖，這就是我要提醒自己的：你不必清理完這些不重要的事再開始定罢。你可以直接投入重要的任務(wù)。
The feeling that you need to take care of everything else first comes from a handful of sources:
你需要關(guān)注這些感覺一切都來自于一個(gè)棘手的源頭：
Feeling overwhelmed by everything. You have a thousand tasks on your plate, and you want to clear as many of them out because you’re feeling overwhelmed. I get this, I feel the same way. But putting off the important things to get a feeling of control over your huge pile of tasks is rarely the answer (sometimes it is, if the pile is causing problems). This just leads to the important tasks never getting done, because we get into the habit of prioritizing the pile. Instead, it’s usually better to deal with the feeling of overwhelm by feeling it. Meditating on the feeling, accepting it, letting it be there as we dive into the important task.
感到被一切壓垮旁瘫。你有一千個(gè)任務(wù)在你的盤子里祖凫，你想清理掉所有這些，因?yàn)槟愀械奖凰鼈儔嚎辶顺甑省Ｎ腋型硎芑菘觥５牵ㄟ^延遲重要的事情而完成一堆事去獲得掌控的感覺宁仔，這很難是答案稠屠。（有時(shí)是，如果一堆事導(dǎo)致問題發(fā)生）翎苫。這只會(huì)導(dǎo)致永遠(yuǎn)完成不了重要的事权埠，因?yàn)槲覀凁B(yǎng)成了優(yōu)先處理一大堆事的習(xí)慣。反而拉队，通常更好的處理為壓垮的情緒的方法是感受這種情緒弊知。在冥想中感受，接受它粱快，讓它在那里秩彤，然后我們投入到重要的任務(wù)當(dāng)中。
Feeling overwhelmed by the important task. We put off the task because it’s big, scary, difficult, overwhelming. Something about the important task makes us shut down — it’s like our brains have a fuse box that gets overloaded and shuts down to keep us safe. This is completely understandable! Something in our past made us feel that we can’t handle these kinds of overwhelming feelings. But it’s usually not true — we can handle the overwhelming feeling. We can turn towards it, feel it, be with it. Practicing like this, we teach ourselves that feeling stressed by this is no problem, that we can handle it.
被重要的任務(wù)壓倒事哭。我們延遲任務(wù)漫雷，因?yàn)樗娴挠须y度，提心吊膽鳍咱，困難降盹，被壓倒。重要的任務(wù)導(dǎo)致我們停工——就像我們的大腦有一個(gè)保險(xiǎn)絲盒谤辜，超負(fù)荷了就會(huì)停工以維護(hù)我們的安全蓄坏。這是完全可以理解的价捧！以往我們感到，那些讓我們感到不能處理的被壓倒的負(fù)面情緒涡戳，通常都不是真實(shí)的结蟋，我們可以以“空”對之，感受它渔彰，和它在一起嵌屎。像這樣練習(xí)，我們教會(huì)自己感受“這是沒有問題的”恍涂，然后我們就能處理這些情緒了宝惰。
Knowing that you actually need to do the other tasks. There is some truth to needing to take care of all the other tasks. They actually need to get done. So it’s not a bad idea to take a look at your list and ask what you actually need to get done right now. Do you need to take care of a few smaller administrative tasks before you launch into the important tasks? Or can they wait an hour? Usually they can wait, if we’re honest with ourselves. Sometimes (probably less than 10% of the time), we need to take care of a couple of smaller tasks now.
認(rèn)識到你實(shí)際上需要做其他的任務(wù)。事實(shí)是其他的事情確實(shí)需要關(guān)注再沧，并處理好尼夺。所以關(guān)注清單任務(wù)不是一個(gè)壞主意，同時(shí)還要問問自己真正想要做什么产园。在投入重要工作之前你需要去關(guān)注一些小的行政事務(wù)嗎汞斧？或者可以過1個(gè)小時(shí)再處理？通常都是可以等的什燕，沒有那么緊急，如果我們誠實(shí)的面對自己的話竞端。有時(shí)（可能小于10%的時(shí)間）我們需要同時(shí)關(guān)注兩件小任務(wù)屎即。
Old habits die hard. In truth, much of the time it’s a combination of all of the above, and then just the way we’ve always done things. For example, maybe you’ve always started your day with a cup of coffee and reading your favorite news sites and social media. Then you do email and admin tasks. Only after doing all of that do you start the important work. Starting with the important work before all of that would feel wrong! But there is nothing written in stone here — we can start earlier, and in fact, if we get into this new habit, we’ll find that we’re getting the important work done more often, and having the impact on the world we’d like to have.
積習(xí)很難改變。事實(shí)是事富，大部分時(shí)間我們都處在綜合以上的情緒狀態(tài)技俐，然后正是在這個(gè)狀態(tài)下我們一直在處理事情。舉個(gè)例子统台，也許你一直以來一杯咖啡和閱讀感興趣的新聞網(wǎng)站及社交媒體作為一天的開始雕擂。然后你處理郵件和行政事物。只有在做完那些之后才開始重要工作贱勃。完成所有那些再開始重要工作會(huì)感覺到不對井赌！但是，沒有任何座右銘告訴我們：早一點(diǎn)開始贵扰！事實(shí)是仇穗，如果我們建立起新的習(xí)慣，會(huì)發(fā)現(xiàn)我們更多時(shí)候能完成重要工作戚绕，而且我們會(huì)從外界獲得好的反饋纹坐。
Here’s what I’ve been practicing around this:這里是我關(guān)于這些正在實(shí)踐的：
Notice when I’m feeling like taking care of everything else. Bringing awareness to the problem, I can turn toward the feelings of overwhelm instead of trying to fix the feelings by doing little tasks or running away from the important task. Be fully with the feeling of overwhelm, stress, fear. Let myself open up to the feeling, and see that it’s actually OK that the feelings are there with me. I can still do the task with them there.提醒自己，當(dāng)我們感到想要關(guān)注一切事情時(shí)舞丛。將注意力關(guān)注到情緒本身耘子，我可以以“空”對待被壓垮的感覺果漾，而不是嘗試去做那些小的雜事或逃離重要任務(wù)，以強(qiáng)化這種被壓垮的感覺谷誓。全然的去感受被壓垮绒障、壓力，恐懼的感覺片林。讓自己面對情緒端盆，看到自己可以和情緒待在一起。和情緒在一起的時(shí)候费封，我仍然可以保持工作焕妙。
Turn toward the task with an open heart. Now that I’ve allowed myself to feel the overwhelm, I can turn toward the task and see that actually, I have committed to doing this out of love for myself and others. This task is actually an act of love. 用開放的心態(tài)，以“空”對待任務(wù)」現(xiàn)在焚鹊，我允許自己去感受壓力，我可以以“空”對待任務(wù)韧献，然后看到實(shí)際上末患，我可以在沒有愛的情況下為了自己和其他人去做這些。這個(gè)任務(wù)實(shí)際上是對愛的感知锤窑，這對于克服我的不適感和打開我自己去直面非常的重要璧针。
It is important enough to overcome my discomfort and open myself up to it.用開放的心態(tài)，以“空”對待任務(wù)≡▎現(xiàn)在探橱，我允許自己去感受壓力，我可以以“空”對待任務(wù)绘证，然后看到實(shí)際上隧膏，我可以在沒有愛的情況下為了自己和其他人去做這些。這個(gè)任務(wù)實(shí)際上是對愛的感知嚷那，這對于克服我的不適感和打開我自己去直面非常的重要
Do the smallest step. If it’s hard, scary and overwhelming, can I focus on just a small piece of it that’s actually doable? Do I need to worry about the whole mountain, or just the next step that I can actually do? I pick a small step (maybe writing just one sentence), and let that be the thing I focus on.從微處著手胞枕。面對害怕和被壓垮的感受，如果感到很難魏宽，我可以只是關(guān)注其中一個(gè)小的部分去實(shí)踐腐泻？我要擔(dān)心整座大山，還是只是我要走的下一步?我選擇一個(gè)小的進(jìn)步（也許只是寫一個(gè)句子）湖员，讓這個(gè)進(jìn)步成為我關(guān)注的焦點(diǎn)贫悄。
Be fully there with that small step, as if it’s the whole world. With that small step in front of me, I let everything else fade away. I’ve already done my thinking and decided that this is what I need to focus on. So I don’t need to think about it anymore — I can just pour myself completely into it. It’s the whole universe. Nothing else matters right now (unless a loved one asks for my attention, then they are all that matters), so I let everything go and devote myself to this completely, as if it deserves my full attention, my full heart, my? absolute commitment and devotion.
將每一個(gè)小的進(jìn)步，視為自己全然的勝利娘摔。這些小的進(jìn)步帶領(lǐng)著我窄坦，其他一切在我面前都會(huì)消失。我已經(jīng)完成了思考，并且決定這就是我要關(guān)注的鸭津。所以我不再需要擔(dān)心彤侍，我可以注入自己的所有，這就是整個(gè)世界逆趋，沒有什么擔(dān)心的（除非我最親密的人需要我去關(guān)注盏阶，那我就會(huì)全情投入），所以我讓一切事物運(yùn)轉(zhuǎn)并且贊同自己這樣的投入闻书，猶如我甘愿付出所有注意力名斟，我所有的心意，我全部的認(rèn)同魄眉。
In addition, I’ll keep a note where I can write down the small things that I think of doing, and know that I can get to those later in the day. There’s a place for those things, but it’s not right now.
除此之外砰盐，我會(huì)持續(xù)記錄下來我想要完成這些小的進(jìn)步，并且認(rèn)識到之后的某天坑律，我會(huì)達(dá)到我的目標(biāo)岩梳。目標(biāo)終將會(huì)達(dá)到，但不是現(xiàn)在晃择。
What is worthy of your full heart, attention and devotion right now?
現(xiàn)在冀值，什么是值得你付出所有心意、注意力和贊同的呢宫屠？
