3. Preparing for a Productive Day
3.為富有成效的一天做準備

Hello, and welcome to episode threeof managing stress at work. If you're ready to start overcoming procrastinationand boosting your productivity so you can have more efficient working days,then this episode is for you. You'll be learning why procrastination occurs.How procrastination contributes to stress and symbol productivity tips to helpyou complete your work on time, including how to boost motivation and how toestablish supportive routines at work.
大家好，歡迎收看第三集工作壓力管理。如果你已經準備好克服拖延症，提高你的工作效率，那麼這一集就是為你準備的。你會知道為什麼會拖延。拖延是如何產生壓力的，這是一個能幫助你按時完成工作的技巧，包括如何增強動力，以及如何在工作中建立起支持性的慣例。

If you find yourself procrastinatingat work, you're not alone. Joseph Ferrari. A professor of psychology hasconducted research that suggests around 20% of us adults are chronicprocrastinators. So what exactly is procrastination it's defined as the act ofunnecessarily postponing decisions or actions rather than completing something,as soon as you're able you delay taking action until later on.
如果你發現自己工作拖遝，你並不孤單。約瑟夫·法拉利。一位心理學教授進行的研究表明，大約20%的美國成年人是慢性拖延症患者。所以什麼是拖延，它被定義為不必要地推遲決定或行動，而不是完成某件事，只要你能把行動推遲到以后。

And someone who is a chronicprocrastinator will frequently avoid completing work because they feel likethey can't handle it. Or it's too boring. While procrastination is often viewedas a negative thing, procrastinating a little, isn't always a problem. In somesituations, procrastination can actually be helpful.
一個長期拖延的人經常會因為覺得自己無法處理而避免完成工作。或者太無聊了。雖然拖延通常被視為一種消極的東西，但稍微拖延一點，並不總是一個問題。在某些情況下，拖延實際上是有幫助的。

For example, some researchers foundthat delayed apologies can be more effective when you have more time to calmdown process your emotions and think about your apology. It can be moremeaningful. Procrastination can also help you discover new solutions or thinkmore creatively about work tasks. When you don't take action straight away,your mind can subconsciously collect information and process things so thatwhen you're ready to start, you'll feel more prepared than if you just jumpedstraight into the task.
例如，一些研究人員發現，當你有更多的時間冷靜下來處理自己的情緒並思考你的道歉時，延遲道歉會更有效。它可以更有意義。拖延症也可以幫助你發現新的解決方案，或者更有創造性地思考工作任務。當你不馬上采取行動時，你的大腦會下意識地收集信息和處理事情，這樣當你準備好開始工作時，你會感覺比直接投入到任務中來更有準備。

So in general, we all tend toprocrastinate at times, and it won't necessarily lead to stress or negativeoutcomes. When I used to arrive at work, I would open my emails and reply toanything urgent, and then usually leave the non-urgent emails until later inthe day, I could have replied to all the emails at once, but I knew there wereother important aspects of my work I needed to get to.
所以總的來說，我們都會時不時地拖延，這不一定會導致壓力或負面結果。以前上班的時候，我會打開我的郵件，回復任何緊急的事情，然后通常把不緊急的郵件留到一天的晚些時候，我本可以一次回復所有的郵件，但我知道我的工作還有其他重要的方面需要處理。

This is called activeprocrastination where we delay doing a task so we can focus on completingsomething else. That's more important. You might even be activelyprocrastinating right now.
這被稱為主動拖延，我們推遲完成一項任務，以便集中精力完成其他事情。這更重要。你現在甚至可能在積極拖延。

Maybe there's a chore around thehouse that you know, needs to get done. But you've chosen to listen to thisepisode because it's more important to you to learn how to manage stress atwork.
也許你知道家里有件雜事要做。但你選擇聽這一集是因為學習如何管理工作壓力對你更重要。

So active procrastination is reallyabout prioritizing. We delay less important tasks, so we have more time for theimportant things. However, there's also passive procrastination, which involvesdelaying a task and then not doing anything else helpful. For example, youmight work on a task that, you know, isn't important while you put off startingsomething you actually need to do.
所以積極的拖延其實是關於優先次序的。我們推遲不太重要的任務，所以我們有更多的時間去做重要的事情。然而，也有消極的拖延，包括拖延一項任務，然后不做任何有幫助的事情。例如，當你推遲開始你真正需要做的事情時，你可能會做一件並不重要的事情。

Passive procrastination tends to bemore of a problem, especially if it becomes a habit at work. And the strangething is we often know when passive procrastination isn't helping. But it canstill be hard to stop. You might find yourself feeling more stressed when youdon't get things done and then start feeling angry, frustrated, or disappointedin yourself for procrastinating in the first place.
被動拖延往往是一個更大的問題，尤其是如果它成為一種工作習慣。奇怪的是，我們常常知道被動的拖延是没有幫助的。但它仍然很難停止。當你没有完成任務時，你可能會發現自己壓力更大，然后開始因為拖延而對自己感到憤怒、沮喪或失望。

So why does procrastination occureven when you know it isn't helpful when you face a task at work, you mightexperience several de-motivating factors that hinder you from taking action,such as anxiety, fear of failure, or self-doubt. When those de motivatingfactors outweigh your levels of motivation and self-control to complete a task,your more likely to procrastinate.
那麼，為什麼即使你知道拖延是没有幫助的，當你面對工作中的一項任務時，你可能會遇到一些阻礙你采取行動的消極因素，比如焦慮、害怕失敗或自我懷疑。當這些消極因素超過了你完成任務的動力和自制力，你就更容易拖延。

That's important to remember. So letme just say that again. When D motivating factors outweigh your levels ofmotivation and self-control, you're more likely to procrastinate. Why is thatso important? Well, many people tend to feel frustrated by procrastination andstruggled to understand why it even happens in the first place, but really it'squite straightforward.
記住這一點很重要。我再說一遍。當激勵因素超過你的動機和自制力水平時，你更容易拖延。為什麼這麼重要？好吧，很多人都會因為拖延而感到沮喪，並且很難理解為什麼會這樣，但事實上這是很簡單的。

The de motivating factors arestronger than your motivating factors or self-control. And so you delay thetask you're supposed to be working on, but this can change. If you can connectwith your motivating factors and self-control and help them grow, then you'remore likely to outweigh the D motivating factors and you'll be less likely toprocrastinate.
去激勵因素比你的激勵因素或自我控制力更強。所以你推遲了你應該做的工作，但這是可以改變的。如果你能與你的激勵因素和自我控制聯系起來，並幫助他們成長，那麼你就更有可能超越那些激勵因素，你就不太可能拖延了。

The great thing about findingeffective ways to overcome procrastination is that it can help reduce stress.When you feel stressed about a work task and avoid it, you might spend sometime procrastinating, but then you might start to feel even more stressedknowing the things you've left undone, and that you have less time to completethem.
找到克服拖延症的有效方法的好處在於它可以幫助減輕壓力。當你對一項工作任務感到壓力並避免它時，你可能會花一些時間拖延，但是當你知道你没有完成的事情時，你可能會開始感到更大的壓力，而且你完成這些事情的時間更少。

This is called the procrastinationaccumulation effect, and it can be a tricky cycle to get caught in. Basicallyyou feel stressed, you procrastinate and you end up feeling even more stressed.If you can reduce the time you spend procrastinating at work, you can alsoreduce stress. So let's dive into some productivity tips that can help you getyour work done more efficiently, and that also help reduce procrastination.
這就是所謂的拖延累積效應，它可能是一個棘手的週期，陷入其中。基本上，你感到壓力，你拖延，你最終感到更大的壓力。如果你能減少你在工作中拖延的時間，你也可以減輕壓力。所以，讓我們來探討一些提高效率的技巧，這些技巧可以幫助你更有效地完成工作，同時也有助於減少拖延。

The first tip is to motivateyourself at work. Motivation plays a huge role in procrastination, but it canalso influence your levels of satisfaction at work. When you feel motivated,you're less likely to procrastinate and you're more likely to feel purposefulon track and satisfied at the end of your working days.
第一條建議是在工作中激勵自己。動機在拖延中起著巨大的作用，但它也會影響你對工作的滿意度。當你感到有動力的時候，你就不太可能拖延了，你更有可能在工作日結束時感到有目標、有滿足感。

So, how can you boost yourmotivation at work? A simple reward system can be helpful because it inspiresyou to get your work done on time and create something positive to worktowards. You'll have something nice to look forward to when you complete animportant work task building, these positive experiences can enhance yourhappiness and boost your productivity at work.
那麼，怎樣才能提高你的工作動力呢？一個簡單的獎勵制度是有幫助的，因為它能激勵你按時完成工作，並創造一些積極的東西去努力。當你完成一項重要的工作任務時，你會有一些美好的期待，這些積極的經歷可以提高你的幸福感，提高你的工作效率。

And this can be a fairly simplething to do. For example, let's imagine you've been given a new task at workthat involves updating financial spreadsheets. It's not your area of expertiseand you feel nervous about it, which makes you want to procrastinate. So youset up a simple reward system for yourself to help you stay on track.
這是一件相當簡單的事情。例如，假設你在工作中被賦予了一項新任務，包括更新財務電子表格。這不是你的專業領域，你對此感到緊張，這讓你想拖延。所以你為自己設立了一個簡單的獎勵制度，幫助你保持正軌。

You decide the first step is towatch some tutorials on how to update the spreadsheets and practice until youfeel a little more confident with the task. The next step is to update thefirst page of the financial spreadsheet. You decide that if you can completethose tasks before lunch, you'll go for a walk around the block during yourlunch break, while listening to an audio book, which is one of your favoritethings to do.
你決定第一步是看一些關於如何更新電子表格的教程並練習，直到你對這項任務更有信心為止。下一步是更新財務電子表格的第一頁。你決定，如果你能在午飯前完成這些任務，你會在午休時間到街區散散步，邊聽有聲讀物，這是你最喜歡做的事情之一。

So you've boosted your motivation tocomplete the task by giving yourself a deadline and a reward to look forwardto. And there are some more benefits that can occur when you don'tprocrastinate on a task like this, you might have more time to watch tutorialsand develop new skills without the pressure of having to complete the task.
所以你通過給自己一個期限和一個值得期待的獎勵來增強你完成任務的動力。如果你不耽誤這樣的任務，你可能會有更多的時間看教程和發展新技能，而不必承受完成任務的壓力。

At the last minute, you might havetime to ask for help or guidance. If you start straight away and realize thetask is too overwhelming or too far outside your skillset, you might feel proudof yourself for being efficient and proactive. It can be important to keep inmind that rewards don't always have to involve food or spending money.
在最后一刻，你可能有時間尋求幫助或指導。如果你一開始就意識到這項任務過於繁重或超出了你的能力範圍，你可能會為自己的高效和主動而感到自豪。重要的是要記住，獎勵並不總是與食物或花錢有關。

When people think of rewards, theyoften think of ice creams or chocolate or buying new things for themselves.While these rewards can be great in moderation. They aren't the only rewardsyou can use to motivate yourself at work. I tend to focus on self careactivities as rewards because they're rewards that also help boost mywellbeing.
當人們想到獎勵時，他們常常想到冰淇淋或巧克力，或是為自己買新東西。而這些獎勵在適度的情況下是很好的。它們並不是你在工作中激勵自己的唯一獎勵。我傾向於把自理活動作為獎勵，因為這些獎勵也有助於提高我的幸福感。

For example, some self care rewardsinvolves spending 20 minutes, reading a book, listening to an episode of aninspiring podcast, learning something new or sitting in the sunshine for 10minutes and practicing mindfulness. There are plenty of ways to incorporatemeaningful rewards into your working days that not only help you feel motivatedto complete your work, but also boost your happiness self-care and wellbeing.
例如，一些自我照顧的獎勵包括花20分鐘，閱讀一本書，聽一段鼓舞人心的播客，學習新的東西或坐在陽光下10分鐘，練習正念。有很多方法可以將有意義的獎勵融入到你的工作中，這些方法不僅能讓你感到有動力完成工作，還能提升你的幸福感、自理能力和幸福感。

So that's the first tip. Increaseyour motivation at work using simple reward systems to help reduceprocrastination productivity. Tip two is to minimize distractions. Research hasshown that when you're constantly interrupted your attention span, suffers, andthe time we need to complete tasks rises, basically distractions are a drain onyour productivity and also potentially the quality of your work.
所以這是第一個提示。用簡單的獎勵制度來提高你的工作動力，以幫助減少拖延的生產力。第二招是儘量減少分心。研究表明，當你的注意力持續被打斷，痛苦不堪，完成任務所需的時間增加時，基本上分散注意力會消耗你的生產力，也可能會影響你的工作質量。

Researchers from the university ofCalifornia, found that on average distractions make you switch from what you'redoing to two other activities before you returned to your original task. Andthe amount of time it takes to get back to what you were doing is about 23minutes. Meanwhile, the average amount of time people spend on a single taskbefore being distracted is only three minutes.
加州大學的研究人員發現，一般來說，分心會讓你在回到原來的任務之前，從正在做的事情轉到另外兩項活動。你要花23分鐘才能回來。與此同時，人們在分心之前平均花在一項任務上的時間只有3分鐘。

Just take a moment to think aboutthat. On average people tend to spend just three minutes focusing on a taskbefore getting distracted. Did and then taking 23 minutes to return to thetask. It's no wonder productivity can be difficult to maintain. It can beparticularly important to minimize distractions as much as possible when I'mwriting articles.
花點時間想想。一般來說，人們在分心之前往往只花三分鐘專注於一項任務。然后花了23分鐘回到任務中。難怪生產力很難維持。當我寫文章的時候，儘可能地減少分心是非常重要的。

I make sure my phone is on silent.My email tabs are closed and I wear headphones playing relaxing, instrumentalmusic. For me, that makes a huge difference with my productivity. When I workthis way, I can write about a thousand words an hour. In the past, when Iwasn't as conscious about minimizing distractions, I was more likely to writearound 200 words per hour, and they tended to be much lower quality pieces thatneeded more editing.
我要確保我的電話處於靜音狀態。我的電子郵件標簽是關閉的，我戴著耳機播放放鬆的，器樂。對我來說，這對我的工作效率有很大的影響。當我這樣工作時，我每小時能寫一千字。在過去，當我没有意識到儘量減少分心的時候，我更傾向於每小時寫200字左右，而且它們的質量往往要低得多，需要更多的編輯。

Another simple way to minimizedistractions is to have a designated workspace. If you're working from home orkeep your workspace tidy our brains like order and disorganization and cluttertend to drain our cognitive resources, making it harder for us to focus. Sothose are some simple ways to reduce distractions.
另一個減少干擾的簡單方法是有一個指定的工作空間。如果你在家里工作或者保持你的工作空間整潔，我們的大腦就會變得井井有條，雜亂無章會耗儘我們的認知資源，使我們更難集中精力。所以這些是一些簡單的方法來減少分心。

Try turning your phone on silentclosing, unnecessary email tabs. Wearing headphones while listening to musicthat isn't too distracting and keeping your workspace tidy, you might also findother distractions. You can minimize that work. So try to be aware of things thatbreak your focus and what you could do to reduce their impact.
試著打開你的手機靜音關閉，不必要的電子郵件標簽。在聽音樂的時候戴上耳機，這樣既不會讓你分心，又能讓你的工作空間保持整潔，你可能還會發現其他分心的東西。你可以儘量減少工作量。所以，試著去注意那些打破你注意力的事情，以及你可以做些什麼來減少它們的影響。

The third tip that can boostproductivity and reduce procrastination is to establish routines that work foryou. The best routine for you might be different from someone else's bestroutine. So feel free to experiment until you find the right fit. Here is aroutine that helps me boost my productivity.
第三個可以提高工作效率和減少拖延的方法是建立適合你的日常生活。對你來說，最好的例行程序可能不同於别人的最佳例行程序。所以，在找到合適的人選之前，請隨時嘗試。這是一個可以幫助我提高工作效率的例行公事。

I start the working day by spending10 minutes planning out my work tasks into one or two hour chunks. For example,from 9:00 AM until 11:00 AM. I'll focus on writing from 11:00 AM until 12:00PM. I'll do quiet work. From 12:00 PM until 1:00 PM. I'll have lunch, gooutside, listen to a podcast and have a decent break.
我開始一天的工作是花10分鐘把我的工作任務分成一到兩個小時。例如，從上午9:00到上午11:00。我會集中精力寫作，從上午11點到晚上12點。我會做安靜的工作。從下午12點到下午1點。我吃午飯，出去，聽播客，好好休息一下。

And I plan out my working afternoonstoo, in one and two hour chunks, taking 10 minutes at the start of the day toplan things out, according to my priorities, and then having a schedule tostick to is really important in maintaining productivity. For me, anotherimportant aspect of my routine is taking a proper lunch break and spending timeaway from my desk and computer.
我也計劃好下午的工作時間，分為一到兩個小時，每天開始時花10分鐘根據我的優先事項來計劃事情，然后有一個時間表來堅持對保持生產力是非常重要的。對我來說，我日常生活的另一個重要方面是適當的午休時間，遠離辦公桌和電腦。

So I can go into the afternoonfeeling refreshed. Also when I'm doing focus work, I often implement thePomodoro technique which involves working for 25 minutes. Then taking a fiveminute break. When I like to do a breathing technique or practice mindfulness,then I worked for another 25 minutes and take another five minute break.
這樣我就可以進入下午，感覺精神煥發。另外，當我做專注工作的時候，我經常使用Pomodoro技術，它需要工作25分鐘。然后休息五分鐘。當我喜歡做呼吸技巧或練習正念時，我又工作了25分鐘，然后休息了5分鐘。

These shorter work sessions helpedme stay focused for longer periods of time and still feel refreshed andenergized. Thanks to the short breaks. When possible, I tend to finish myworking days by five 30 so I can rest at night and enjoy quality time with myfamily. Sometimes I do have to work at night, but only when it's necessary.
這些較短的工作時間幫助我長時間保持專注，並且仍然感到精力充沛。多虧了短暫的休息。如果可能的話，我傾向於在五點半之前完成我的工作日，這樣我就可以晚上休息，享受和家人在一起的美好時光。有時我確實要在晚上工作，但只有在必要的時候。

And I try not to let that become myroutine because I know I won't be as productive the following day. If I haven'thad time to rest. Think about your current work routine and how you couldadjust it to suit you better or give you opportunities to be more productive.Small things like taking 10 minutes at the start of the day to sort out yourpriorities and write a schedule can be helpful.
我儘量不讓這成為我的例行公事，因為我知道第二天我的工作效率不會那麼高。如果我没有時間休息。想想你目前的工作程序，以及如何調整它以更好地適應你，或者給你機會提高效率。一些小事，比如在一天開始的時候花10分鐘來理清你的優先事項，寫一份時間表，都會很有幫助。

You could also try taking properbreaks at scheduled times, using the Pomodoro technique for focused worksessions and finishing your Workday by a certain take note of anything thatworks well for you and incorporate that into your ongoing work routine. Tipfour that can help reduce procrastination and boost productivity is to buildyour self confidence.
你也可以試著在預定的時間適當休息，用Pomodoro技巧來集中精力地工作，然后在工作日結束時記下對你有用的任何事情，並將其納入日常工作中。有助於減少拖延和提高工作效率的第四招是建立你的自信。

Sometimes people procrastinatebecause they believe consciously or subconsciously that they don't have theability to complete a task. Well, they don't have confidence in their skillsand they worry that trying will lead to failure. And so they procrastinate. Ifthis experience is resonating with you, perhaps yourself confidence couldbenefit from some nurturing.
有時人們拖延是因為他們有意識或潛意識地認為他們没有能力完成一項任務。嗯，他們對自己的技能没有信心，他們擔心嘗試會導致失敗。所以他們拖延時間。如果這段經歷能讓你產生共鳴，或許你的自信可以從一些培養中受益。

When you feel confident, you believein your ability to perform well and meet expectations, you might feel moresecure at work and have a realistic grasp on your skills and strengths. Youmight also be aware of your weaknesses and how to work with them. Confidence isnot a fixed characteristic, which means it can be acquired and improved overtime at work, you can gain confidence in a number of ways.
當你感到自信，相信自己有能力表現出色並達到預期，你可能會在工作中感到更安全，並對自己的技能和優勢有一個現實的把握。你也可能意識到自己的弱點以及如何與之合作。自信不是一個固定的特征，這意味著它可以在工作中隨著時間的推移而獲得和提高，你可以通過多種方式獲得自信。

You can hone your skills, watch andlearn from others. Practice, use advice and feedback to your advantage andacknowledge what you do well and how you could improve. Confidence. Isn't aboutbeing perfect, but about believing in yourself to handle challenges, findsolutions, learn new things and keep moving forward.
你可以磨練你的技能，觀察和學習别人。練習，使用對你有利的建議和反饋，承認你做得好的地方以及你可以改進的地方。自信。不是完美，而是相信自己能夠應對挑戰，找到解決方案，學習新事物，不斷前進。

You might also find it helpful to beaware of your self talk. When you regularly tell yourself you can't do things.But you're not smart enough that your colleagues don't like you and othernegative statements, you might be hurting your confidence. If you can observethoughts like these without judgment, and then ask yourself what is a morehelpful thought I could focus on.
你也可能會發現自己的自言自語很有幫助。當你經常告訴自己你不能做事。但你不夠聰明，以至於你的同事不喜歡你和其他負面言論，你可能會傷害你的信心。如果你能不加判斷地觀察到這些想法，然后問問自己，我能集中精力的更有幫助的想法是什麼。

You can give yourself a moreempowering not to focus on that. Actually boost your confidence. For example,when I used to do speaking presentations, I would tell myself things likeyou're going to make so many mistakes and no one will enjoy listening to you.Thoughts like that generally lowered my confidence.
你可以給自己一個更強大的力量，不要把注意力集中在這上面。實際上，增強你的信心。例如，當我過去做演講時，我會告訴自己，你會犯很多錯誤，没有人會喜歡聽你講話。這樣的想法通常會降低我的信心。

Now I notice when a thought likethat pops up. I reassure myself that it's okay to have that thought. And then Iasked myself, what's a more helpful thought I could focus on. And it might besomething like I've practiced my presentation and I'm going to do the best Ican. Over time. You can train your mind to let go of negative thoughts, faster,or even altogether and focus more on helpful, optimistic thoughts when you'refaced with challenges that help to build your confidence.
現在我注意到當這樣的想法突然出現。我向自己保證，有這樣的想法没關系。然后我問自己，有什麼更有用的想法我可以集中精力。可能是因為我已經練習了演講，我會儘我所能做到最好。隨著時間的推移。當你面對挑戰時，你可以訓練你的大腦，讓它更快地、甚至全部地擺脫消極的想法，把注意力更多地放在有益的、樂觀的想法上，這些挑戰有助於建立你的信心。

Tip five is to practice.Self-control procrastination can be tempting because it often relieves stressin the short term, but increases stress later. When you start procrastinatingover a work task at first, you might feel better. You might have a sense ofrelief knowing that you can procrastinate and hopefully still have enough timeto get your work task done.
第五招是練習。自我控制的拖延是很有誘惑力的，因為它通常能在短期內緩解壓力，但后來會增加壓力。當你開始拖延工作任務時，你可能會感覺好些。你可能會有一種寬慰的感覺，知道你可以拖延，希望還有足夠的時間來完成你的工作任務。

However, the longer you delay thetask, the more your stress might build. And you'll probably find yourselfwishing you'd just started the task when you received it. Unfortunately ashuman beings, we aren't always great at following through with our plans. Youmight get a work task, decide to take 15 minutes to relax and plan to getstarted with your work.
然而，你拖延任務的時間越長，你的壓力就越大。你可能會發現，當你收到任務時，你可能會希望自己剛開始。不幸的是，作為人類，我們並不總是善於貫徹我們的計劃。你可能會接到一個工作任務，決定花15分鐘放鬆一下，然后計劃開始你的工作。

Then. While you might have greatintentions. A little bit of procrastination can lead to more procrastination, whichas you know, can also lead to distress, making it much harder to get startedwith tasks. Developing your self control can be a helpful strategy because youmight find it easier to start a task on time.
那麼。你可能有很好的意圖。一點點的拖延會導致更多的拖延，正如你所知道的，這也會導致痛苦，使你很難開始工作。培養自我控制能力是一個有用的策略，因為你可能會發現按時開始一項任務更容易。

Stick to it and complete it.Fortunately, all the other tips we've already covered can help develop.Self-control boosting your motivation using rewards, minimizing distractions,establishing routines, and building your confidence can all have a positiveimpact on your self control. So if you consistently implement these tips, yourself-control might naturally improve.
堅持並完成它。幸運的是，我們已經討論過的所有其他技巧都有助於開發。自我控制通過獎勵提升你的動力，減少分心，建立慣例，建立自信，這些都會對你的自我控制產生積極的影響。因此，如果你堅持執行這些建議，你的自制力自然會提高。

Congratulations for completingepisode three of the managing stress at work course, you've learned aboutprocrastination and how it affects stress. Plus you've discovered simple buteffective productivity tips. You can start implementing into your working days.In the next episode of managing stress at work, you'll be learning how tobecome more assertive at work and set boundaries with difficult colleagues.
恭喜你完成了“工作壓力管理”課程的第三集，你已經了解了拖延症及其對壓力的影響。另外，你還發現了一些簡單而有效的提高工作效率的技巧。你可以開始在你的工作日實施。在管理工作壓力的下一集中，你將學習如何在工作中變得更加自信，並與難相處的同事設定界限。

Assertiveness is an incredible skillto develop and it can support you in a variety of work situations. Thank youfor listening, and I hope you have a wonderful day. .
自信是一種令人難以置信的技能，它可以在各種工作場合為你提供支持。謝謝你的收聽，希望你今天過得愉快。