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For so many of us, myself included, our days feel filled with a million small interruptions.
对我们很多人来说，包括我自己，我们的每一天都充满了无数的小干扰。
And this is true even of our days off.
即便是休息日也是如此。
Maybe you've taken a call at the beach, texted your boss from the grocery store or emailed a colleague while on a picnic with your family.
也许你在沙滩上接了一个电话，逛杂货店时给你的老板发了短信，或者在和家人野餐的时候给同事发了邮件。
We’ve convinced ourselves that these behaviors are no big deal. It's just one email.
我们已经说服自己，这些行为没什么大不了的。这只是一封电子邮件。
But there's a real cost to these interruptions, and there are smart strategies we can all take to better protect our time.
但这些干扰是有实际代价的，我们可以采取一些明智的策略来更好地保护我们的时间。
These moments seem so small at the time, and yet research suggests they add up to a tremendous loss.
这种时刻，在当时看来不值一提，但研究表明，它们加起来是一个巨大的损失。
The constant creep of work into our personal lives can increase our stress and undermine our happiness.
工作不断地渗透到我们的个人生活中，会增加我们的压力，破坏我们的幸福感。
So just what is the cost? In one study, researchers recruited parents who were visiting a science museum with their kids.
那么成本到底是多少呢？在一项研究中，研究人员招募了与孩子一起参观科学博物馆的父母。
Some parents were told to check their phone as much as possible; others were told to check their phone as little as possible.
一些家长被告知要尽可能多地查看手机；另一些家长则被告知尽可能少查看手机。
After the visit, parents who used their phones reported that the experience was significantly less meaningful. They also felt much lonelier.
参观结束后，报告显示，使用手机的父母表示，体验的意义明显降低，同时他们也感到更加孤独。
In another study, tourists who were asked to have their phones out while visiting an iconic church remembered fewer details a week later.
在另一项研究中，要求游客在参观标志性教堂时使用手机，一周后记住的细节较少。
And in my research, employees who were paid for their performance spent increasingly less time interacting with friends and family, and more and more time interacting with colleagues and clients.
在我的研究中，凭绩效获得报酬的员工与朋友和家人互动的时间越来越少，与同事和客户互动的时间越来越多。
These constant interruptions come at a cost to organizations, too.
这些持续的干扰也会给团队带来问题。
Companies lose 32 days of productivity each year to employee depression, which is often caused by the stress and burnout of our always-on culture.
公司每年因员工抑郁而损失32天的生产力，这通常是由我们“一直保持在线”的文化带来的压力和倦怠造成的。
Despite knowing better, I, too, have found myself focusing on “urgent work distractions” over important life moments.
尽管我很了解这些，但我发现自己也会在生活中的重要时刻分心，去关注“紧急工作”。
Most recently, I found myself texting a client while in the middle of my first child’s first ultrasound ...happy client, guilty mom-to-be.
最近，我想起在给我的第一个孩子做第一次超声波检查时给一位客户发短信……高兴的客户，内疚的准妈妈。
When you add up all of these moments, the sum total is a life shortchanged on meaning, joy, connection and even memory.
当你把所有这些时刻加在一起，你会发现生活在意义、快乐、联系甚至美好回忆上都会大打折扣。
As we remake our models of work in the wake of the pandemic, now is our opportunity to create a new culture that respects time.
随着我们在新冠流行之后重塑我们的工作模式，现在就是我们创造“尊重时间”的新文化的机会。
And the way to make this really big change is through small steps that we can take right now.
我们现在通过采取一些小方法可以实现这一巨大改变。
The first step that we need to take is to reframe rest. Reflect for a moment about what you think about when you hear the word “rest.”
我们需要采取的第一步是重新定义休息。花点时间思考一下当你听到“休息”这个词时你在想什么。
Sounds amazing, right? But in my mind, I immediately worry about not being productive enough or letting down my colleagues.
听起来很诧异对吧？但我想到休息时，我马上就会担心工作效率不够高，或者会不会让我的同事失望。
When we do have time off, we need to find ways in which we can enjoy the present moment and savor the leisure time that we have available, as opposed to seeing it as an unproductive barrier to our work.
当我们有时间休息时，我们需要找到方法享受当下，享受我们现有的闲暇时间，而不是把它视为高效工作的障碍。
One specific strategy we can take is to treat our upcoming weekend like a vacation.
我们可以采取的一个具体策略是把即将到来的周末当作度假。
On Friday afternoon, jot down how you would act and behave as if you were on a holiday.
周五下午，写下你会如何行动，就像你在度假一样。
Maybe you and your partner will buy a bottle of wine and watch online clips of the Eiffel Tower.
也许你和你的伴侣会买一瓶葡萄酒，在网上看关于埃菲尔铁塔的视频。
Maybe you’ll visit a local café and listen to some live music. Or maybe you'll go for a long walk in the middle of the day with no phone and no agenda.
也许你会访问当地的咖啡馆听一些现场音乐。或者你可能会在中午出去散步，没有电话，也没有日程安排。
The plan doesn't have to be expensive or extravagant.
这个计划不一定要昂贵或奢侈。
Another strategy you can take is to create clear boundaries for your time off.
你可以采取的另一个策略是为你的假期设定清晰的界限。
Instead of saying, "I'm out of the office. Feel free to Slack me whenever,” say, "I'll be offline. Call me only if it's urgent."
而不是说“我不在办公室”；“随时可以在Slack联系我”；“我要下线了，有急事可以给我打电话。”
To uphold these personal goals, work together as a team.
为了实现这些个人的小目标，需要团队合作。
Set team goals for personal time. Do it publicly, collect data and hold each other accountable.
为个人时间设定团队目标。公开进行，收集数据，并追究彼此的责任。
These goals could sound like, “I will not check email between 6:00 and 8:00pm;” “I will have dinner with my family four nights a week;” or "I will go for a jog midday."
这些目标听起来可能像是，“我不会在晚上6:00到8:00之间查看电子邮件”；“我每周有四天要和家人共进晚餐”；或者“我会在中午去慢跑。”
Check in our your team's progress and see how everyone's doing.
检查团队成员的进展，看每个人完成得怎么样。
If you or your teammates are unsuccessful, work together to help accomplish personal goals.
如果你或你的队友失败了，一起努力实现个人目标。
Lastly, you can negotiate for more time to prevent work from creeping into your personal life.
最后，你们可以协商争取更多的时间，避免工作入侵你的个人生活。
In business school, I teach students to negotiate for salary but realize I spoke almost nothing about negotiating for more time.
在商学院，我教学生如何谈判薪资，但我意识到，我几乎没有说过如何谈判获得更多的时间。
What does this look like in practice? You can ask for more time on adjustable deadlines at work.
这在实践中是什么样子的呢? 在工作中，你可以要求在可调整的最后期限上有更多的时间。
If your client asks for a deliverable Monday morning, ask for an extension until Tuesday afternoon so you don’t find yourself working on your well-deserved weekend.
如果你的客户要求周一早上交付，你可以要求延长到周二下午，这样你就不用在周末加班了。
And don't worry too much about reputation. Quality truly is the metric that matters most.
不要过于担心声誉。质量其实是最重要的指标。
In my data, employees who proactively asked for more time reported lower levels of stress and burnout, and were seen as more committed and professional by their colleagues.
在我的数据中，主动要求更多时间的员工报告显示，压力和倦怠程度较低，他们的同事认为他们更敬业、更专业。
These are small but powerful changes to not only reframe rest, but to reclaim it.
这些都是小而有力的改变，不仅是为了重建“休息”的意义，也是为了重新夺回休息的权利。
Once you discover the profound impact that these changes can have, you’ll feel empowered to demand that others respect and accommodate your approach to time.
一旦你发现了这些改变可能产生的深远影响，你就会觉得自己有权要求别人尊重和适应你的时间安排。
Maybe they’ll even feel inspired to piece together the fractured moments of their lives, too.
甚至他们会受到鼓舞，也会拼凑利用他们生命中碎片时刻。
