我在Shenzhen Daily(深圳日?qǐng)?bào))上看到了這篇英文文章-日記會(huì)改變你的生活凰浮，覺得不錯(cuò)膜廊，就把它翻譯了出來，奉獻(xiàn)給大家冲粤。
我是從小學(xué)開始寫日記的美莫，這幫助我找到了許多寫作文的竅門，學(xué)會(huì)用心觀察和體會(huì)生活梯捕。直到現(xiàn)在厢呵，我還會(huì)記得小時(shí)候在日記本扉頁(yè)上寫的話：“日記日記，天天要記傀顾，一天不記述吸，就會(huì)忘記! ”
的確如此，只有以圖片或文字記錄下當(dāng)天發(fā)生的事情锣笨，日后你才會(huì)回憶起來，才會(huì)記住這一天道批。寫日記對(duì)孩子寫作文非常有幫助, 可以積累大量寫作的素材和靈感错英，我想以后我也一定會(huì)鼓勵(lì)自己的孩子每天寫日記。
讀初中了隆豹，開始學(xué)習(xí)英文之后椭岩，我也曾嘗試過用英文寫日記，雖然只能寫出非常簡(jiǎn)單的句子，但寫英文日記判哥，于我是一個(gè)非常有意義的開始献雅，后來讀大學(xué)、留學(xué)塌计、工作直到現(xiàn)在挺身，我也常會(huì)切換語言頻道，寫寫英文日記锌仅，這對(duì)我提升英文寫作也非常有幫助章钾。
尤其是留學(xué)的時(shí)候，我會(huì)每天帶上相機(jī)隨手拍热芹，寫日記贱傀，或發(fā)表一些日志，可以說日記陪伴我度過了每一個(gè)孤寂的努力求學(xué)的日子伊脓，讓我的每一天都變得意義非凡府寒。
寫日記，不必拘泥于形式报腔。在這個(gè)自媒體豐富的時(shí)代株搔，你可以去到各種社交網(wǎng)絡(luò)，比如知乎榄笙、豆瓣邪狞、簡(jiǎn)書、天涯等發(fā)布微博茅撞、博客或日志帆卓，甚至和我一樣，經(jīng)營(yíng)自媒體米丘，發(fā)表你的作品剑令。
發(fā)表的方式也多種多樣，你可以發(fā)表文字拄查、音頻吁津、視頻和圖片。我由衷的覺得堕扶，我們遇到了一個(gè)寫作最好的時(shí)代碍脏！只要你愿意，你可以通過寫日記的方式發(fā)出你的聲音稍算，建立你自己的寫作圈典尾，或加入寫作群，找到你的同伴糊探，抱團(tuán)取暖一定會(huì)比你一個(gè)人單槍匹馬有力量得多钾埂！
相信許多人有這種體會(huì)：有心事河闰，寫進(jìn)日記，心情就會(huì)變得好些褥紫。當(dāng)我感到情緒低落或緊張時(shí)姜性，寫日記總是會(huì)幫我平靜下來。它讓我表達(dá)出內(nèi)心的真實(shí)想法髓考，并且讓我能客觀的看待問題部念。有時(shí)候把問題寫出來其實(shí)比說出來更有幫助。然后再看看有沒有什么解決或改進(jìn)的辦法绳军，和自己對(duì)話印机，深入交流以后，心情就會(huì)開朗很多门驾。
好處還有很多射赛。寫日記可以幫助追蹤你開展的計(jì)劃的執(zhí)行情況，比如閱讀奶是、瘦身楣责、寫作、學(xué)英語的計(jì)劃等聂沙；可以開拓你的思想秆麸；可以記錄你的生活；可以讓你的思想更加敏銳及汉、富有洞察力沮趣；最重要的是它可以提高你的寫作能力，提升你的語言功底坷随。
總而言之房铭，我非常鼓勵(lì)大家和我一起寫日記，相信我温眉，這一定會(huì)改變你的生活!
原文 （From Shenzhen Daily)
Journaling will transform your life
If you want to connect with your higher purpose, spark creativity or organize your life, a journal can help you do it all. A journal can play the role of a therapist or a good friend by creating a space for you to simply be you and express yourself.
Conner Habib, a Los Angeles-based author and writing coach, recommends getting a pen and journal specifically for the purpose. The rules are: There are no rules, only tips and techniques to help you get started on your journaling journey.
1. Increase productivity
Experience is the best teacher, but new research shows that doing can be more effective if it’s accompanied with reflection. Setting aside 15 minutes to reflect and write at the end of your workday can improve performance. In one study, participants wrote what went well that day and what didn’t. The employees that recorded their thoughts reported 23 percent higher performance.
How to get started: At the end of the workday or before going to sleep, record what went well that day and where there’s room for improvement. Perhaps record a few action steps you’d like to implement the next day and see if you get different results.
2. Spark your creativity
The creative process can be tricky. Sometimes it’s flowing — and sometimes it’s not. The good news is you can turn the creative faucet back on with a few noteworthy journaling techniques like non-dominant handwriting. Using your non-dominant hand activates the right brain, which is known to be home to visual processing, imagination and creativity. Sure, your penmanship may not be fantastic, but the thoughts, emotions and words that come out on paper may be a work of art.
How to get started: To take it to the next level, take your journaling outdoors and get moving. Carry a pen and small notebook in your pocket when you’re on a walk in nature. Some of the best ideas come when you’re moving, getting oxygen to your brain and creating space for thoughts to flow more freely. Another way to spur inspiration when you seem to have lost the creative spark is to write morning pages. Julia Cameron, author of "The Artist’s Way," recommends writing three notebook-size pages in a stream-of-consciousness style in the morning. This can serve as a "mental dump" if you feel stressed or creatively blocked, or it can be a guide for further self-exploration.
3. Reduce anxiety and stress
Suppressing emotions can be very harmful psychologically as well as physically. You can get stuck in a traumatic experience from the past or become fearful of the future. When this happens, you tend to relive the experience or imagine the fear over and over again, causing your body to release the same chemicals as if it were actually happening (adrenaline and cortisol, for example). This can lead to debilitating pain and stress-related diseases.
How to get started: When you feel stressed, it’s important to have an outlet; a safe place to share your emotions and let go. Sports neuropsychologist Douglas Polster uses a technique called "worry it out." He advises his patients to take 30 minutes a day to stress (if needed). "Write it down, visualize those negative thoughts coming out of your head, through the pen and onto the paper, and let them go," he says. When your 30 minutes is up, that’s it! Time to move on from the worry and stress.
4. Get your priorities in order
Between work, workouts, social obligations and family matters, life can feel extremely overwhelming at times. According to Psychology Today, "Too much information freezes our brain’s dynamic frontal lobe capacity to engage in clear thinking and discerning decision making." Taking time out of your busy schedule to analyze what’s actually on your schedule for the day and how you plan to tackle it allows you to be more intentional with each day.
How to get started: "Ask yourself: What is my morning going to look like? What is my afternoon going to look like? What would I like to accomplish throughout the day? It works much better than making it up as you go along throughout the day," says Polster. In the morning, jotdown your schedule, where you need to be at what time, your top three to five priorities and what must get to ied. For example, make an imprtant phone at a deadline or make it.
翻譯(by Alice)
日記會(huì)改變你的生活
如果你想追求更高的目標(biāo)缸匪，激發(fā)創(chuàng)造力或者安排好你的生活，日記能助你一臂之力类溢。日記能為你開辟一個(gè)空間凌蔬，起到一個(gè)心理治療師的作用或者成為你的好朋友，你可以簡(jiǎn)單地做自己和表達(dá)你自己闯冷。
康納哈比砂心，是一位來自洛杉磯的作家和寫作導(dǎo)師，她建議大家?guī)е唧w的目的拿起筆寫日記蛇耀。規(guī)則是：不設(shè)定任何規(guī)則计贰，只用一些小竅門和小技巧幫助你開始你的日記寫作之旅。
1蒂窒、提升效率
經(jīng)驗(yàn)是最好的老師躁倒，但新的研究結(jié)果表明如果經(jīng)過反省，做起事情來會(huì)更有效洒琢。在你的工作日結(jié)束的時(shí)候花上15分鐘反省并寫下來就能提高績(jī)效秧秉。其中有項(xiàng)研究，參與調(diào)研者寫下當(dāng)天做得好和做得不好的事情衰抑。記錄了自己想法的雇員表示他們有了23%的績(jī)效提升象迎。
如何開始：在工作日結(jié)束的時(shí)候或在睡覺前，記錄當(dāng)天做得好的地方并看看哪里有需要提升的空間呛踊±剩或許你可以記錄一些第二天你想實(shí)施的行動(dòng)步驟，再來看看你是否會(huì)得到不同的結(jié)果谭网。
2汪厨、激發(fā)你的創(chuàng)造力
激發(fā)創(chuàng)造力也許會(huì)是一個(gè)棘手的過程。有時(shí)候過程會(huì)順利有時(shí)候卻不會(huì)愉择。好消息是你可以采取一些成效顯著的記日記的技巧比如使用非習(xí)慣手書寫的方式打開你的創(chuàng)意閘門劫乱。使用你不常用的一只手書寫來激活你的右腦-我們稱之為視覺處理、想象力和創(chuàng)意的家锥涕。當(dāng)然衷戈，你的書法也許不是那么棒，但是你留在紙上的的想法,层坠、情感和話語也許就是一樣藝術(shù)品殖妇。
如何開始：你可以到戶外記日記，開始行動(dòng)破花。當(dāng)你在大自然中散步時(shí)可以帶上一支筆和小筆記本放在你口袋里谦趣。當(dāng)你走動(dòng)的時(shí)候，你的大腦會(huì)吸入一些氧氣旧乞，為你的想法創(chuàng)造一個(gè)自由流動(dòng)的空間蔚润，這時(shí)候最佳創(chuàng)意就會(huì)產(chǎn)生。當(dāng)你似乎要失去創(chuàng)意靈感的時(shí)候尺栖，另一個(gè)激發(fā)靈感的辦法就是寫晨間日志嫡纠。卡梅倫朱麗亞延赌，《藝術(shù)家的方法》的作者除盏，建議在早晨的時(shí)候，以紀(jì)錄意識(shí)流的方式寫下三頁(yè)筆記本大小的日志, 如果你感到有壓力或創(chuàng)意受阻的情況挫以，這兒就像一個(gè)"心靈垃圾場(chǎng)"者蠕，或者也可以作為更進(jìn)一步探索自我的指南。
3掐松、減少焦慮和壓力感
壓抑情緒在心理上和身體上都是非常有害的踱侣。你也許會(huì)被過去的慘痛經(jīng)歷困住或者懼怕未來粪小。當(dāng)發(fā)生這樣的事情時(shí), 你會(huì)試圖緩解這種傷痛感或者不斷地想象恐懼的滋味，這樣會(huì)導(dǎo)致你的身體就像真實(shí)發(fā)生一樣釋放相同的化學(xué)物質(zhì)（比如腎上腺素和皮質(zhì)醇）抡句。也會(huì)導(dǎo)致身體虛弱疼痛或得與壓力相關(guān)的疾病探膊。
如何開始：當(dāng)你感到有壓力時(shí)，有一個(gè)宣泄口是相當(dāng)重要的待榔，也就是有一個(gè)可以分享你的情緒和趕走壞情緒并安全的地方逞壁。運(yùn)動(dòng)心理學(xué)家道格拉斯波爾斯特采取了一種叫做"趕走煩惱"的辦法。他建議他的患者每天花上三十分鐘驅(qū)趕壓力（如果有必要）锐锣。他說："寫下來腌闯，將那些從你腦海中冒出來的負(fù)面想法視覺化，通過紙和筆雕憔，讓它們消失姿骏。"當(dāng)你的30分鐘時(shí)間到了，那就夠了橘茉。是時(shí)候讓自己從煩惱和壓力中解脫出來了工腋。
4、設(shè)定你的優(yōu)先順序
在工作畅卓、體育鍛煉擅腰、社會(huì)責(zé)任和家庭事務(wù)之間，生活有時(shí)候讓人感覺要極度被壓垮了翁潘。當(dāng)代心理學(xué)雜志指出趁冈，"太多的信息凍結(jié)了我們大腦的動(dòng)態(tài)額葉的能力，影響我們具備清晰的思維和拿出敏銳的決策"拜马。百忙中抽出一點(diǎn)時(shí)間來分析你一天計(jì)劃的到底是什么渗勘，你計(jì)劃如何實(shí)施它，讓你每天變得更有意義俩莽。
如何開始：波爾斯特說："問問你自己：我的上午要怎么過旺坠？我的下午是什么樣子的？我一整天打算完成什么事情扮超？它的效果比你一直忙碌一整天要好得多取刃。"上午，寫下你的日程安排出刷，什么時(shí)間做什么事璧疗，列出三到五件優(yōu)先做的事情。比如馁龟，在截止時(shí)間之前打一個(gè)重要的電話崩侠。
