讲解人 · Ronan
原文
From to-do lists to time-blocking, we’re inundated with tips on maximizing every second of the workday.
But have you ever noticed that when you’re emotionally drained, you struggle to stay organized or motivated?
Or when you’re overwhelmed, tasks like answering emails or doing laundry pile up?
When you’re stressed, procrastination and avoidance take over.
In other words, productivity is not just about time management — it’s about emotional management.
Here are a few emotional management strategies you can easily incorporate into your daily routine.
Mindful scheduling
When someone asks you to take on an additional task, don’t immediately agree.
Ask for some time to consider it and review your other obligations.
Secondly, review your commitments regularly and consider cutting one or two out.
Practice saying no or scaling back to reduce emotional overwhelm.
Setting emotional boundaries around work
Separate your work outcomes from your self-worth.
By shifting from a perfectionist mindset to a growth-oriented one, you focus on learning rather than only on achieving perfect outcomes.
Daily emotional check-ins
Before, during, and after tasks, ask yourself how you feel and identify one small action that could help you feel better or more grounded.
The 3-R method
Regulate: Identify and label the emotion you’re feeling (e.g., “I feel anxious”) and take three deep breaths.
Relate: Accept your feelings without judgment (e.g., “It’s normal to feel anxious before a big presentation”).
Reason: Think through the situation and find a constructive response (e.g., remind yourself of your past successes to reduce anxiety).
带着问题听讲解
- 如何理解 take over 这个表达？
- 根据文章，为什么情绪管理对生产力很重要？
- 根据文章，我们可以通过哪些具体方法来管理情绪，从而提高生产力？
讲解
重点词汇
crucial
/ˈkruː.ʃəl/
adj. 至关重要的；关键性的
- 近义词：important英文释义：extremely important搭配短语：a crucial decision/factor
pace
/peɪs/
n. 速度；节奏；步伐，步速
- 搭配短语：one's pace quickened相关词汇：short-handed，broad-minded
oriented
/ɔːr.i.en.t̬ɪd/
adj. 重视……的；以……为方向的；以……为目的的
- 相关词汇：the Orient（东方；东亚诸国）搭配短语：youth-oriented advertising搭配短语：a family-oriented amusement park
synonymous
/sɪˈnɑː.nə.məs/
adj. 有紧密联系的；与……同义的；（词）同义的，近义的
- 相关词汇：synonym（n.）例句：'Frightened' and 'afraid' are synonymous.例句：The company's name is synonymous with quality.
inundate
/ˈɪn.ʌn.deɪt/
v. 涌来；充满；（洪水）淹没，泛滥
- 近义词：flood例句：Hundreds of letters inundated the office. [=The office was inundated with letters.]
drain
/dreɪn/
v. 耗尽（精力或力气）；流干，沥干
- 例句：She washed up and left the dishes to drain.例句：Working with children all day really drains you.
procrastination
n. 拖延
- 例句：Procrastination is the thief of time.
avoidance
/əˈvɔɪ.dəns/
n. 逃避
- 相关词汇：avoid搭配短语：tax avoidance
take over
取代；占上风；接收；接管
- 搭配短语：to take over a company例句：Try not to let negative thoughts take over.
incorporate
/ɪnˈkɔːr.pɚ.eɪt/
v. 包含；合并；吸收
- 近义词：include
take on
承担，接受（尤指艰巨工作或重大责任）
- 例句：Don't take on more responsibilities than you can handle.
obligation
/ˌɑː.bləˈɡeɪ.ʃən/
n. 职责；义务
review
/rɪˈvjuː/
v. 审查，审视
- 英文释义：an examination of sth, with the intention of changing it if necessary
cut (sth.) out
停止，删除
- 同义词：remove例句：He would cut the one-month working experience out.相关表达：cut it out（（让人停止做或说恼人的事）住口，打住）
- 例句：I'm sick of you two arguing — just cut it out!
scale back
缩减（规模、数量等）
- 相关词汇：scale（n. 范围，规模）同义表达：to scale sth. down = reduce反义表达：to scale sth. up = increase
self-worth
/ˌselfˈwɝːθ/
n. 自我价值感
- 英文释义：the value you give to your life and achievements例句：Try not to link your sense of self-worth to the opinions of others.
mindset
/ˈmaɪnd.set/
n. 思维模式，思想倾向
- 同义词：mentality
grounded
/ˈɡraʊn.dɪd/
adj. 脚踏实地的；头脑清醒的
- 相关词汇：ground（n. 地面）
relate
/rɪˈleɪt/
v. 认同；发生共鸣
- 英文释义：to feel that you understand someone's problem, situation etc.例句：I know he feels upset, and I can relate to that.
reason
/ˈriː.zən/
v. 判断
- 英文释义：to use your power to think and understand
