追求卓越生活：优质用餐与充足睡眠之道，探寻身心和谐之秘。

Pursuit of an Excellent Life: The Way to Quality Dining and Adequate Sleep, Unveiling the Secrets of Physical and Mental Harmony.

1. 每天工作结束后，好好犒劳自己。方法5：在照顾孩子和工作之间取得平衡1、不妨把日程安排得灵活些。

1. After finishing work every day, treat yourself well. Method 5: Balance between taking care of children and work 1. Why not make your schedule more flexible.

2. 你的伴侣或配偶是否经常为了家里某些非紧急事情，而打断你的工作？你是否因为彻夜和朋友或伴侣作乐，而导致工作表现堪忧？你是否不得不抛开工作，去处理各种差事或做大量家务？对于上述任何一个问题，如果你回答了"是"，那么你的家庭生活就是在扼杀你的工作能力。对于家里那些经常打扰你工作的人，你必须确定自己要不要和他们划定界线。

2. Does your partner or spouse often interrupt your work for non-urgent household matters? Have you been performing poorly at work because you've been staying out late with friends or your partner? Do you have to put aside your work to handle various errands or do a lot of household chores? For any of the above questions, if you answer "yes," then your family life is potentially killing your work ability. For those who frequently disturb you while you're working at home, you must decide whether or not to set boundaries with them.

3. 心理建设：体育运动不仅锻炼身体，也是锻炼意志和心理素质的机会。在面对挫折和失败时，学会保持积极的心态，有助于培养坚韧不拔、不屈不挠的体育精神。

3. Psychological Building: Physical exercise not only strengthens the body but also provides an opportunity to train one's willpower and psychological quality. When facing setbacks and failures, learning to maintain a positive mindset is helpful in cultivating a resilient and indomitable spirit in sports.

4. 如果你必须在家工作，那就尽量腾出一块空间专门用于工作。你可以设立一个专门的家庭办公室，也可以在厨房桌子上腾出一块地方。即使你偶尔在别处工作，也不要紧。

4. If you have to work from home, try to allocate a space specifically for work. You can set up a dedicated home office, or you can find a spot on the kitchen table. It's fine if you occasionally work in another place.

5. 一定要明确如何处理工作数据和个人数据。 如果你是远程工作者，你必须清楚公司在划分工作数据和个人数据方面有什么政策。有些公司会为员工提供独立的设备（例如电话和电脑），规定这些设备只能用于工作。另一些公司则允许员工使用个人设备工作。找找与这些事情有关的指南。此外，一定要确保所有个人数据，如通讯录、照片和音乐等，都得到妥善备份。

5. It is essential to be clear about how to handle work data and personal data. If you are a remote worker, you must be aware of the company's policies regarding the separation of work data and personal data. Some companies provide employees with separate devices (such as phones and computers) and stipulate that these devices can only be used for work. Other companies allow employees to use their personal devices for work. Look for guidelines related to these matters. Additionally, make sure to ensure that all personal data, such as contact lists, photos, and music, are properly backed up.

6. 愿你们保持积极向上的心态，时刻铭记努力进取，永不放弃的精神。无论遇到多大的困难和挑战，都要坚定信心，相信自己的能力，不断超越自我，追求卓越。

6. May you maintain a positive and upward mindset, always remember the spirit of striving and never giving up. No matter how great the difficulties and challenges you encounter, be firm in your confidence, believe in your abilities, continuously surpass yourself, and pursue excellence.

7. 应对拖延。 拖延是阻挠你平衡工作与个人生活的一大障碍。由于你总是拖到最后一刻才把事情做完，所以你的工作和个人生活会出现相互侵扰的情况。这导致你工作到很晚，或在工作时为私事分心。有一种克服拖延的方法是：写下你求学、走上某条职业道路或做其它事情的初衷。例如，如果你想帮助别人，那么你不妨在处理任务时牢记这样的内在使命：这些任务可以帮助你实现助人的目标。把做事的各种理由列成清单，贴在工作的地方，当你缺乏动力时就看一看。

7. Dealing with Procrastination. Procrastination is a major obstacle that hinders you from balancing work and personal life. Since you always delay until the last moment to complete tasks, there will be a mutual interference between your work and personal life. This leads to working late or getting distracted by personal matters while working. One method to overcome procrastination is to write down the original intention behind your pursuit of education, career path, or other endeavors. For example, if you want to help others, you might keep in mind this inner mission while handling tasks: these tasks can help you achieve your goal of helping others. Make a list of all the reasons to do things and stick it in your work area, so you can look at it when you lack motivation.

8. 如果你是一位在职母亲，缩短工作时间也许会让你感到更满意。研究表明，如果女性可以缩短工作时间去照顾家庭需要，她们会更快乐。

8. If you are a working mother, reducing your working hours might make you feel more satisfied. Research shows that if women can cut back on their working hours to take care of family needs, they will be happier.

9. 培育体育精神需要个人、家庭、学校和社会各界的共同努力。通过培养运动习惯、重视体育教育、弘扬竞技精神和团队精神等方式，我们可以促进个人和整个社会的健康发展，培育出积极向上、健康阳光的体育精神。

9. Cultivating the spirit of sports requires the joint efforts of individuals, families, schools, and all sectors of society. By fostering sports habits, emphasizing physical education, promoting the spirit of competition and teamwork, we can promote the healthy development of both individuals and the entire society, and cultivate a positive, healthy, and sunny sports spirit.

10. 而有的人，没有什么社交，也不去饭店，和家人围桌而坐，在热气腾腾之中感受人间烟火气。吃简单的食物，和寻常的菜汤，但心情舒适，甘之如饴。

10. Yet there are some people who have little social interaction, do not go to restaurants, and sit around the table with their family, feeling the warmth and hustle of life in the midst of steaming hot air. They eat simple food and ordinary vegetable soup, but they feel comfortable and content.

11. 限定在线活跃的时间。方法4：在家工作1、尽量保持固定的工作时间。

11. Limit online active time. Method 4: Working from home 1. Try to maintain a fixed work schedule.

12. 午休一下。当你在办公室工作时，午休是很必要的，别人可能也会提醒你这么做。可是，当你在家工作时，可能就不会时时记得要午休。你也许会禁不住连续工作，或在工作间吃午饭。这么做不妥，你应当把午休作为一天中必要的安排。制定每天午休的起止时间。例如，你可以把每天中午的12点至12点半定为午餐休息时间。

12. Take a nap in the afternoon. It is very necessary to take a nap in the office when you are working, and others may also remind you to do so. However, when you are working from home, you may not always remember to take a nap. You might find yourself unable to stop working continuously, or eating lunch in your workspace. This is not appropriate; you should consider a nap as an essential part of your daily schedule. Set a specific time for your afternoon nap. For example, you can define the lunch break time from 12:00 to 12:30 every noon.

13. 愿你们在初三的学习中，拥有一颗渴望知识的心。积极主动地学习，勤奋努力地钻研，发掘自己的潜力，拓展自己的眼界。

13. May you have a thirst for knowledge in your third-grade studies. Learn proactively, work diligently, tap into your potential, and broaden your horizons.

14. 尽量把工作和娱乐分开。这是个在线学习和远程工作的时代，你可以在家待上一整天，完成各种事情。远程上课或工作使你的家庭生活变得更灵活。然而，这种做法也有缺点，那就是工作或学业可能会悄悄侵扰你的家庭生活。当手边总有工作时，你很难从中抽身。何况，住所和办公室合为一体，没有了明显的间隔，在这种情况下，你很难从工作状态切换到个人生活状态。 为了解决这个问题，你需要特别准备一个工作区域。如果你远程工作或在线上课，你会发现在当地的图书馆、咖啡馆、为学生或远程工作者专设的创客社区做事，效率会更高。完成任务后，你可以离开那个环境，这可以帮助你切换到个人生活状态。

14. Try to keep work and leisure separate. This is an era of online learning and remote work, where you can stay at home all day and accomplish various tasks. Remote classes or work make your family life more flexible. However, this approach also has its drawbacks, as work or studies may quietly intrude on your family life. When there is always work at hand, it is hard to step away from it. Moreover, when your living space and office are integrated, without a clear separation, it is difficult to switch from work mode to personal life mode. To address this issue, you need to prepare a specific work area. If you work remotely or take online classes, you will find that working in local libraries, cafes, or maker communities designed for students or remote workers can be more efficient. After completing your tasks, you can leave that environment, which can help you transition to personal life.

15. 如果你觉得这样一份清单限制太大，不妨列出两份清单，一份列出三项主要的工作任务或学业任务，另一份列出三项主要的家庭任务。只要你每天完成这3到6项任务，就能高效地度过一天。

15. If you find this list too restrictive, you might consider making two lists: one listing three main work or academic tasks, and the other listing three main family tasks. As long as you complete 3 to 6 tasks each day, you can efficiently get through the day.

16. 林清玄恍然大悟，从此排除闲思杂念，安心吃饭，安心睡觉。一段时间后，烦恼尽消，心情舒畅，生活质量明显提高。

16. Lin Qingxuan suddenly realized it, and from then on, he discarded idle thoughts and worries, focusing on eating and sleeping peacefully. After a period of time, his troubles were completely gone, his mood was relaxed, and his quality of life improved significantly.

17. 重视体育教育：学校和家庭应重视体育教育，确保孩子在学习文化知识的同时，也能接受到全面的体育教育。这包括教授体育技能、培养良好的体育道德和体育精神。

17. Emphasize Physical Education: Schools and families should attach importance to physical education, ensuring that children receive comprehensive physical education while studying cultural knowledge. This includes teaching sports skills, cultivating good sportsmanship, and fostering a spirit of sports.

18. 每天工作结束后，好好犒劳自己。重要的是，找一种简单的方式奖励自己一天的辛苦劳作。你可以出门走走，喝杯咖啡，和朋友聊天，或者用其它愉快的活动宣告一天的工作结束。每天结束工作后，不妨参加一些社交活动。在家工作可能与人群隔绝，你有必要设法与他人互动。你可以在工作结束后和另一半聊天，约些朋友出来喝咖啡，或者参加有氧健身班。

18. After each day's work, take the time to properly reward yourself. It's important to find a simple way to acknowledge your hard work throughout the day. You could take a walk outside, have a cup of coffee, chat with friends, or engage in other enjoyable activities to mark the end of the day's work. It's a good idea to participate in social activities at the end of each day. Working from home might isolate you from the crowd, so it's necessary to find ways to interact with others. You could chat with your partner after work, invite some friends to have coffee, or join an aerobics class.

19. 发挥创意。不管你多努力保持平衡，总会遇到两件急事碰在一起的情况。这时，你应当学会发挥创意，想出可能的办法应对紧急状况，同时处理好另一件事。例如，也许你每周都要加班工作，无法和另一半出去玩。那么，你不妨特意在晚餐时点蜡烛制造浪漫气氛，或者找个晚上和伴侣坐在沙发上观赏精心挑选的**。这么做不会占用你太多时间，也可以防止伴侣觉得被你冷落。

19. Exercise creativity. No matter how hard you try to maintain balance, you will inevitably face situations where two urgent matters coincide. At such times, you should learn to be creative and come up with possible ways to deal with emergencies while also handling the other matter. For example, perhaps you have to work overtime every week and cannot go out with your partner. In this case, you might as well intentionally light candles for a romantic atmosphere during dinner, or choose a night to sit on the sofa with your partner and watch a carefully selected movie. This won't take up too much of your time, and it can also prevent your partner from feeling neglected.

20. 竞技精神：在参与体育运动时，要学会尊重对手、公正竞赛，努力超越自我，追求卓越。通过竞技体育，可以培养坚韧不拔、永不放弃的体育精神。

20. Competitive Spirit: When participating in sports, one should learn to respect opponents, compete fairly, strive to surpass oneself, and pursue excellence. Through competitive sports, a spirit of perseverance and never giving up can be cultivated.

21. 请记住，方法总是因人而异的。 比方说，如果你发现小休时叠衣服有助于放松，那就叠衣服去吧！

21. Remember, the method is always different for each person. For example, if you find that folding clothes during short breaks helps you relax, then go ahead and fold clothes!

22. 禅师说：世人吃饭时，千般思虑。睡觉时，万般计较。

22. The master said: When people eat, they have a thousand thoughts. When they sleep, they have ten thousand calculations.

23. 如果经济条件允许，花钱雇请可信赖的保姆帮忙照顾孩子也是不错的选择。如果你向来没有请过好保姆，那就请朋友和家人

24. 在你工作时，让孩子们通过各种游戏盒找乐子。如果找不到人在你白天工作时帮你看小孩，那你需要想别的办法让孩子们在你工作时有事可做。 其中一种办法就是制作一个装满各种有趣玩意的游戏盒，这样孩子在你工作时就有事可忙了。游戏盒要装满各种玩具和玩意，以便孩子在你工作时痛快地玩乐。例如，游戏盒里可以装蜡笔、橡皮泥、涂色书、贴纸、拼图和其它专门为孩子准备的玩具。

23. If the financial situation allows, hiring a trustworthy babysitter to help take care of the children is also a good option. If you have never hired a good babysitter before, ask friends and family. 24. While you are working, keep the children entertained with various game boxes. If you cannot find someone to watch the children while you work during the day, you need to find other ways to keep the children occupied while you are working. One method is to create a game box filled with various fun items, so the children have something to do while you are working. The game box should be filled with a variety of toys and things to play with, so the children can have a great time while you are working. For example, the game box can contain crayons, clay, coloring books, stickers, puzzles, and other toys specifically prepared for children.

25. 传播与分享：通过分享自己的运动经历、参加体育活动和比赛等方式，将体育精神传播给更多的人。同时，也要善于倾听他人的运动故事和体验，从他人的经历中汲取灵感和动力。

25. Propagation and Sharing: By sharing one's own sports experiences, participating in sports activities and competitions, and other means, spread the spirit of sports to more people. At the same time, one should also be good at listening to others' sports stories and experiences, drawing inspiration and motivation from others' experiences.

26. 营造良好的体育氛围：社会各界应共同努力，营造良好的体育氛围。政府可以提供更多的运动设施和场地，媒体可以加强对体育活动的报道和宣传，企业可以支持更多的体育活动和赛事。

26. Creating a positive sports atmosphere: All sectors of society should work together to create a positive sports atmosphere. The government can provide more sports facilities and venues, the media can enhance the reporting and promotion of sports events, and enterprises can support more sports activities and competitions.

27. 林清玄不相信会如此简单，说自己也吃饭，也睡觉，但始终烦恼不散。

27. Lin Qingxuan does not believe it can be so simple. He says that he also eats and sleeps, but the烦恼never goes away.

28. 不好好睡觉的人，一定会能量匮乏，精神萎靡，身体健康出现严重危机。

28. Those who do not sleep well will definitely experience energy depletion, mental listlessness, and a serious crisis in their physical health.

29. 愿你们在初三的班级里，拥有一份团结和友爱。与同学们相互扶持，珍惜友谊，共同进步。学会倾听和理解，培养团队精神，共同创造和谐宜人的学习环境，让初三岁月变得更加难忘而美好。

29. May you have unity and friendship in your third-year class. Support each other among your classmates, cherish your friendships, and progress together. Learn to listen and understand, cultivate a team spirit, and together create a harmonious and pleasant learning environment, making the third-year years unforgettable and beautiful.

30. 愿你们在初三的同学关系中建立深厚的友谊。与同学们相互扶持和鼓励，在共同学习和成长的过程中培养团结合作的精神，学会理解和包容他人，共同创造一个和谐温暖的班级氛围。

30. May you establish deep friendships among your classmates in the third year. Support and encourage each other, cultivate the spirit of unity and cooperation through the process of joint learning and growth, learn to understand and tolerate others, and jointly create a harmonious and warm class atmosphere.

31. 愿你们在初三的生活中，拥有一份坚韧不拔的意志力。面对挑战和压力，不要轻易放弃，坚持到底，迎难而上。相信自己的选择和决策，秉持积极向上的心态，勇往直前，无惧前行。

31. May you possess an indomitable willpower in your third year of middle school. In the face of challenges and pressures, do not easily give up; persevere to the end and face difficulties head-on. Trust in your choices and decisions, maintain a positive and upward mindset, and courageously move forward without fear.

32. 在常规小休时才去喝水、吃零食或上洗手间，尽量不要打断工作

32. Only drink water, eat snacks, or go to the bathroom during regular breaks; try not to interrupt your work.

33. 台湾作家林清玄曾经烦躁不安，生活质量非常低下。他感到痛苦，就到寺庙拜访一位禅师，询问解脱之法。

33. The Taiwanese author Lin Qingxuan used to be restless and anxious, with a very low quality of life. Feeling pain, he visited a monk in a temple to inquire about the way to liberation.

34. 相信自己的能力，克服学习上的困难，不断进步，创造属于自己的辉煌。

34. Believe in your abilities, overcome difficulties in learning, keep progressing, and create your own brilliancy.

35. 工作时和孩子待在同一个房间。有时候，打理事业或学业和个人生活会令人忙得不可开交。大多数成年人很可能不得不承认，他们的学业或工作侵扰了个人关系或家庭生活，而反过来，个人关系或家庭生活也对学业或工作造成了干扰。如果能在工作与个人生活之间取得平衡，你的做事效率会更高，没那么容易过劳。虽然平衡两者不容易，但并非不可能。你必须仔细规划，认真准备。

35. Stay in the same room with your child while working. Sometimes, managing a career or studies and personal life can be incredibly demanding. Most adults are likely to admit that their studies or work interfere with their personal relationships or family life, and conversely, personal relationships or family life can also disrupt their studies or work. If you can achieve a balance between work and personal life, your efficiency in handling tasks will be higher, and you are less likely to overwork. Although it is not easy to balance both, it is not impossible. You must plan carefully and prepare diligently.

36. 愿你们成长为才德兼备、有品格、有担当的新时代少年，加油。

36. May you grow up to be a new generation of young people who possess both talent and virtue, with character and responsibility. Keep up the good work.

37. 你也许可以推掉那些大型项目，或者和某位同事分担工作，以便减少自己的工作量。如果你无法减少工作量，那就好好规划如何利用午休时间和家人逛公园，或带家人参加公司的野餐活动。

37. You might consider delegating those large projects or sharing the workload with a colleague to reduce your own workload. If you cannot reduce the workload, then carefully plan how to use your lunch break to visit a park with your family or to participate in the company's picnic with them.

38. 消除那些令你分心的事物。如果你知道有多少令你分心的事物正在侵吞你的时间，降低效率，你一定会感到惊讶。有研究估计，多数人每小时要花20分钟处理那些计划之外令他们分心的事情。结果，他们每天要花整整两个小时重新集中注意力。如果你能够尽量消除那些令你无法专心工作的事物，就能防止它们在你下班后继续侵扰你的个人生活。试试以下这些小窍门来消除干扰：专注于重要任务而非紧急任务——紧急任务需要你被动反应， 重要任务则需要你主动出击

38. Eliminate those things that distract you. If you knew how many distractions are sapping your time and reducing your efficiency, you would be surprised. Studies estimate that most people spend 20 minutes every hour dealing with unplanned distractions. As a result, they spend a full two hours each day refocusing. If you can do your best to eliminate those things that prevent you from concentrating on your work, you can prevent them from continuing to disturb your personal life after work. Try the following tips to eliminate distractions: Focus on important tasks rather than urgent tasks – urgent tasks require your passive response, while important tasks require you to take the initiative.

39. 如果你有一个可供孩子玩耍的后院，或者家附近的公园有游乐场，不妨考虑找个下午把孩子和工作一起带到户外。

39. If you have a backyard where children can play or there's a playground in a park nearby, why not consider taking your child and work out in the open air one afternoon?

40. 照顾身体。在职场、学校或家庭中，我们可能会以别人的需求为重，忽视自自己的身体需求。遗憾的是，一旦你忽视健康，可能为此付出高昂的代价，例如不得不旷工或旷课，无法参加各种社交和家庭活动。如果你担心无法完成所有任务，就会给自己制造压力；倘若处理不好，压力可能损害你的身心健康。为了排解压力、强身健体，请务必每周锻炼几次。你可以加入公司的运动队，也可以和伴侣一起绕着街区慢跑，还可以到当地的健身房锻炼。

40. Take care of your body. In the workplace, school, or at home, we may prioritize others' needs over our own physical needs. Unfortunately, once you neglect your health, you may pay a high price for it, such as having to miss work or school, or being unable to participate in various social and family activities. If you worry about not being able to complete all tasks, you will create pressure for yourself; if not handled properly, stress can harm both your physical and mental health. To relieve stress and stay fit, make sure to exercise several times a week. You can join your company's sports team, run around the block with your partner, or work out at the local gym.

41. 健康的生活方式：保持健康的生活方式是培育体育精神的重要组成部分。合理饮食、规律作息、充足睡眠等良好的生活习惯有助于身体健康，为参与体育运动打下基础。

41. Healthy lifestyle: Maintaining a healthy lifestyle is an important part of cultivating the spirit of sports. Good habits such as a balanced diet, regular作息, and sufficient sleep contribute to physical health and lay the foundation for participating in sports activities.

42. 除了运动，每天饮食均衡，睡眠充足，参与户外兴趣活动，都能帮助你战胜压力。

42. In addition to exercise, a balanced diet every day, sufficient sleep, and participating in outdoor interests activities can all help you overcome stress.

43. 愿你们保持健康的身心状态，合理安排学习与休息的时间，注重身体锻炼和充足睡眠，保持积极向上的心情和良好的学习状态。

43. May you maintain a healthy physical and mental condition, reasonably arrange your study and rest time, pay attention to physical exercise and adequate sleep, and keep a positive and upward mood and a good learning state.

44. 无论未来的道路如何崎岖，如何艰难，你们都不要退缩，坚定前行，勇敢地去追求自己所向往的未来。

44. No matter how rugged the path ahead or how difficult it may be, do not retreat. March resolutely forward and courageously pursue the future you yearn for.

45. 评估你的处境。不管你多么努力寻求平衡，总有一些时候需要你跨越工作和个人生活的边界，尤其当你有小孩子的时候。想想你的工作和个人生活中，有哪些情况需要你做出跨界之举。想想家人和你的个人责任。当你工作时，他们多久需要你照顾一次？你多久需要履行一次家庭责任？例如，如果你有年幼的孩子，可能有必要围绕孩子的生活安排来调整你的工作日程。或者，如果你是孩子的主要照料者，并且在家工作，那么，每当孩子有需要时，你就得把手头的工作放一放，抽点时间先去照顾孩子的需求。

45. Assess your situation. No matter how hard you try to seek a balance, there will always be times when you need to cross the boundaries between work and personal life, especially when you have young children. Think about the situations in your work and personal life that require you to make these cross-boundary moves. Consider your family and personal responsibilities. How often do they need your care when you are working? How often do you need to fulfill your family obligations? For example, if you have young children, it may be necessary to adjust your work schedule around their lifestyle. Or, if you are the primary caregiver for the children and work from home, then, whenever the children have a need, you have to put aside your current work and take some time to attend to their needs first.

46. 有时候，你可能不得不先处理好工作，再照料个人生活。例如，如果你是随时待命的医疗保健服务人员，有时候你可能得为了工作，而取消个人生活的某些安排。

46. Sometimes, you may have to handle work first before attending to your personal life. For example, if you are a healthcare service personnel on call, there may be instances where you have to cancel some personal arrangements for work.

47. 另一种战胜拖延、完成任务的办法是：把较大的任务分解成多个小任务。这么做可以让整个大任务看起来不那么可怕，在逐渐完成小任务的过程中，你也会越来越有干劲。

47. Another way to conquer procrastination and complete tasks is to break down larger tasks into smaller ones. Doing so makes the big task seem less daunting, and as you gradually complete the smaller tasks, you will also gain more motivation.

48. 愿你们在初三的道路上，铭记勇往直前的信念，努力追求梦想和目标。相信自己的实力，相信奋斗的力量，相信每一次努力都将带来收获。

48. May you remember the belief in moving forward courageously on the path of the third year, and strive hard to pursue your dreams and goals. Believe in your own abilities, believe in the power of struggle, and believe that every effort will bring about a harvest.

49. 尽量保持固定的工作时间。在家工作可能难以每天都保持固定的工作时间，但是这么做可以帮助你把工作和家庭生活分开。 选择切合实际的工作时间，然后严格遵守。例如，你可能会把工作时间定为周一至周五上午8点至下午4点半。别让工作时间侵占个人时间。到了一天工作该结束时，停止手上的工作，关闭笔记本电脑，离开工作间。

49. Try to maintain a fixed work schedule. It may be difficult to keep a fixed work schedule every day when working from home, but doing so can help you separate work from your family life. Choose a realistic work schedule and stick to it strictly. For example, you might set your work hours from Monday to Friday from 8:00 am to 4:30 pm. Don't let work time encroach on personal time. When the day's work is over, stop what you are doing, close the laptop, and leave the workspace.

50. 还有一种方法可以维持你的兴趣爱好，那就是把兴趣爱好纳入日程。就像对待工作项目或家庭义务那样，把你的陶艺课或读书会活动也写在日历上。

50. Another way to maintain your hobbies is to incorporate them into your schedule. Treat your pottery class or book club activities just like work projects or household chores, and write them down on your calendar.

51. 目录方法1：管理时间1、尽量把工作和娱乐分开。

51. Catalog Method 1: Time Management 1, try to separate work and leisure as much as possible.

52. 禅师说：好好吃饭，好好睡觉。

52. The master said: Eat well, sleep well.

53. 提前一晚准备好游戏盒，然后把游戏盒放在工作间附近。你可以找一个空鞋盒或其它小盒子，然后从孩子的玩具或其它小玩意里挑一些放进盒子里。你甚至可以放一样惊喜小礼物，例如新的涂色书或一叠新贴纸。

53. Prepare the game box the night before and then place it near the workshop. You can find an empty shoe box or another small box, and select some toys or other small items from the child's toys or other knick-knacks to put in the box. You can even include a surprise little gift, such as a new coloring book or a stack of new stickers.

54. 发挥创意。方法2：建立界线1、评估你的处境。

54. Unleash your creativity. Method 2: Set boundaries 1. Assess your situation.

55. 阻止自己做家庭杂务。当你小休或拨打工作电话时，可能很想做些家庭杂务，但这么做会模糊工作与家庭生活的分界线，所以你不该这么做。工作时不要做家务，不要做任何与工作无关的事情。如果你发现自己很想完成某项家务，那就把这项家务写在记事本上，结束一天的工作后再去处理。

55. Avoid doing household chores for yourself. When you take a short break or make work-related phone calls, you might be tempted to do some household chores, but doing so can blur the boundaries between work and family life, so you should not do this. Do not do household chores while working, and do not engage in any activities unrelated to work. If you find yourself strongly wanting to complete a household chore, write it down in a notebook, and deal with it after finishing your work for the day.

56. 向对方

57. 做取舍。如果工作和家庭生活不断让你疲于奔命，那么你有必要在两者之间做一番取舍。否则，你会一直承受很大的压力，闷闷不乐。好好审视你的生活，看看哪边需要更大的空间。你是否经常接到电话，需要你从家里赶回办公室？老板是不是总在最后一刻扔一堆任务给你？你的经济状况是否允许你减轻工作量？如果你的回答多数是肯定的，那就说明工作可能已经侵扰了你的个人生活，但是，你也许可以和老板商量，看看能否减少自己的工作时间或工作量。

56. To the other party, 57. Make a choice between the two. If work and family life constantly keep you running from one to the other, it is necessary for you to make a choice between them. Otherwise, you will always be under a lot of pressure and be in a bad mood. Take a good look at your life and see which side needs more space. Do you often receive calls that require you to rush back to the office from home? Is your boss always throwing a pile of tasks at you at the last moment? Does your financial situation allow you to reduce your workload? If most of your answers are yes, then it may mean that work has already intruded into your personal life. However, you might be able to discuss with your boss to see if you can reduce your working hours or workload.

58. 分别树立职场形象和个人生活形象。社交媒体已经根植于多数人的工作和家庭生活，因此，职场形象可能难以和个人生活形象分开。如果你无论工作还是业余都活跃在网上，那么，你有必要分别树立职场形象和个人生活形象，监督自己在网上发布的内容是否符合不同的身份。许多人选择用领英（LinkedIn）来维护职场人脉或学术联系，用脸书（Facebook）或Instagram 与家人或朋友互动。

58. Establish separate professional and personal life images. Social media has become deeply integrated into the work and family lives of most people, making it difficult to differentiate between professional and personal life images. If you are active online both for work and in your leisure time, it is necessary to establish separate professional and personal life images and monitor the content you post online to ensure it aligns with different identities. Many people choose to use LinkedIn to maintain professional connections or academic contacts, while using Facebook or Instagram to interact with family or friends.

59. 如果你打算灵活安排日程，以适应孩子的需求，一定要征得雇主或客户的同意。如果雇主期望你每天在固定的时段工作，你可能无法灵活安排时间。但是，如果你是自由职业者，也许就可以随心所欲地在白天或夜晚工作。

59. If you plan to arrange your schedule flexibly to accommodate your child's needs, make sure to obtain the consent of your employer or client. If your employer expects you to work during fixed times each day, you may not be able to arrange your time flexibly. However, if you are a freelancer, you may be able to work at any time during the day or night as you wish.

60. 晚上不睡觉，习惯熬夜，透支的是自己的生命。身体的元气消耗完了，生命也会油尽灯枯，走向毁灭。

60. Not sleeping at night and being accustomed to staying up late is depleting one's own life. When the vital energy of the body is exhausted, life will also fade away like a lamp burning out, leading to destruction.

61. 祝愿你们初三生活充满希望和收获，取得优异的成绩，迈向更美好的未来。

61. May your third year of middle school be filled with hope and harvest, achieve excellent results, and stride towards an even brighter future.

62. 最好的生活，不是功名利禄，锦衣玉食，而是好好吃饭，好好睡觉。

62. The best life is not about wealth, fame, and luxury, but rather about eating well and sleeping well.

63. 做取舍。方法3：处理社交媒体1、分别树立职场形象和个人生活形象。

63. Make choices. Method 3: Handle social media 1. Establish separate professional and personal life images.

64. 利用别的方式照顾孩子。每天请人帮你照顾孩子几小时也是不错的选择。如果孩子的祖父母或其它家庭成员住在附近，并且愿意每天花几小时帮你照顾孩子，你也许就应该请他们帮忙。 想一想你和孩子的临时照顾者愿意接受哪种方式。例如，你可以让父母来你家，也可以每周送孩子到他的祖母那儿玩几次。

64. Consider using other methods to take care of your child. Hiring someone to help you care for your child for a few hours each day can also be a good option. If your child's grandparents or other family members live nearby and are willing to spend a few hours each day helping you care for your child, you may want to ask them for assistance. Think about which type of arrangement your temporary child caregiver is willing to accept. For example, you can invite your parents to come over to your house, or you can take your child to visit his grandmother a few times a week.

65. 从小培养：体育精神的培养应从儿童和青少年时期开始。通过引导孩子参与各种体育活动，让他们体验到运动的乐趣，从而培养他们的体育精神和团队合作精神。

65. Cultivation from an Early Age: The cultivation of sportsmanship should begin from childhood and adolescence. By guiding children to participate in various sports activities, they can experience the joy of exercise, thereby cultivating their sportsmanship and spirit of teamwork.

66. 作家苏芩说：“好好吃饭，就是福报。真正的苦命，是坐卧不安，饭难下咽。哪怕是获得了世俗意义上的成功，也不过是光鲜给外人看的。”

66. Writer Su Qin said: "Eating well is a blessing. The real misfortune is being restless and struggling to swallow food. Even if one achieves success in the secular sense, it is merely for the sake of appearance to outsiders."

67. 亲爱的初三同学们，祝贺你们顺利进入初三的队伍，在这个新的学习阶段，我衷心祝福你们。

67. Dear fellow third-year middle school students, congratulations on successfully joining the third-year class. In this new learning phase, I sincerely wish you all the best.

68. 愿你们在初三的成长中，拥有一份健康和快乐。保持良好的作息习惯，注重身心健康，合理安排学习和休息的时间。与家人朋友保持密切的联系，及时释放压力，享受生活的美好。

68. May you have good health and happiness in your growth during the third year of high school. Maintain good work and rest habits, pay attention to both physical and mental health, and arrange your study and rest time reasonably. Keep close contact with your family and friends, release stress in a timely manner, and enjoy the beauty of life.

69. 请家人或另一半在午休时分提醒你休息。如果你担心自己忘了午休，那就请一位朋友或家人到时候提醒你。

69. Ask your family member or partner to remind you to take a nap during the lunch break. If you're worried that you might forget to take a nap, ask a friend or family member to remind you at the designated time.

70. 即使在家工作，也要穿着正式。早上换上职业装，晚上换回其它衣服。早上从床上滚起来，穿着睡衣直接走到工作间，这不利于你转换到工作状态。晚上还穿着职业装，则不利于你切换回个人生活状态。起床时间尽量比开始工作的时间早30至60分钟，这样你就可以穿戴整齐，为工作做好准备。

70. Even when working from home, dress formally. Change into professional attire in the morning and switch back to other clothes in the evening. Rolling out of bed in your pajamas and directly walking into your workspace is not conducive to transitioning into a work mindset. Wearing professional attire at night can also hinder your transition back to personal life. Try to wake up 30 to 60 minutes earlier than your scheduled work time so that you can dress properly and prepare for the day ahead.

71. 简短地解释一下，例如"坦白说，这有点超出我的能力范畴"，或"我有很多任务快到期限了"。

71. Briefly explain, for example, "To be honest, this is a bit out of my scope," or "I have many tasks that are due soon."

72. 亨利艾米尔说：“睡眠能过滤且涤清我们的感情，沉淀生命的淤泥，舒缓发烧的心灵，带我们回到大自然的怀抱，让心灵伤痛愈合、康复，进而变得强壮。睡眠是一种天真和纯净。”

72. Henry Amiel said: "Sleep can filter and purify our emotions, settle the sediment of life, soothe a feverish soul, bring us back into the embrace of nature, and allow our wounded hearts to heal and recover, thereby becoming strong. Sleep is innocent and pure."

73. 古人认为：日出而作，日入而息。白天阳气正盛，万物蓬勃，应该是劳作或者活动的时候。而夜晚，阴气滋生，万籁俱寂，正是休息调养的时机。

73. The ancients believed that one should work when the sun rises and rest when it sets. During the day, the Yang energy is at its peak, all things thrive, and it is the time for labor or activity. At night, the Yin energy grows, everything is silent, and it is the best time for rest and rejuvenation.

74. 到了该放松的时候，一定要换下职业装。比方说，你可以换上睡衣，也可以换上自己最喜欢的牛仔裤和T恤衫。

74. It's time to unwind and change out of your professional attire. For instance, you can put on your pajamas, or opt for your favorite jeans and a T-shirt.

75. 限定在线活跃的时间。 如果你的工作离不开社交媒体，那么你也许会发现自己使用社交媒体的时间，其实大大超过了工作所需。每天登陆好几次或一有通知弹出来就登陆查看，这种做法不仅会扰乱工作，也会干扰个人生活。你可以每天断网几小时。或者，选一段短暂的时间和朋友或粉丝互动，然后退出账户，当天余下的时间都不再登陆。

75. Limit the time spent online actively. If your work is inseparable from social media, you might find that the time you spend on social media actually far exceeds what is needed for your job. Logging in multiple times a day or checking notifications as soon as they pop up not only disrupts your work but also interferes with your personal life. You can go offline for a few hours each day. Alternatively, choose a short period to interact with friends or followers, then log out of your account and refrain from logging in for the remainder of the day.

76. 钱钟书说过这样一段话：“你洗了一个澡，你觉得很美好。你看到一朵花的盛开，你觉得很美好。你吃了一顿饭，你觉得很美好。你看到并非全因为澡洗得干净，花开得好，或者菜合你口味。而是你心无挂碍。”

76. Qian Zhongshu once said: "You take a bath and feel wonderful. You see a flower bloom and feel wonderful. You have a meal and feel wonderful. You don't feel that way because the bath was clean, the flower bloomed beautifully, or the food suited your taste. It's because your mind is free from any attachments."

77. 维持你的兴趣爱好。当工作、学业或人际关系迫切需要我们处理时，我们可能会放弃兴趣爱好，以便处理那些迫切的事情。问题在于，一旦我们放弃了这些兴趣爱好，就无法排解工作和个人压力。你应当努力保护业余时间，继续参加社交和兴趣活动。完成大量的工作后，不妨休息一会儿，享受一下兴趣爱好。

77. Maintain your hobbies and interests. When work, studies, or personal relationships urgently require our attention, we might give up our hobbies to deal with these pressing matters. The problem is that once we abandon these hobbies, we lose a way to relieve work and personal stress. You should strive to protect your leisure time and continue to participate in social and interest activities. After completing a large amount of work, take a break and enjoy your hobbies.

78. 好好看看这份清单，给这些事情排序。最重要的排在第一位，次重要的排在第二位，以此类推。你的排序将让你分清事情的轻重缓急。这样，你可以把最重要的事情纳入日程表和周程表。

78. Take a good look at this list and prioritize the items. Place the most important at the top, the second most important in the second position, and so on. Your prioritization will help you determine the urgency of tasks. In this way, you can incorporate the most important tasks into your schedule and weekly agenda.

79. 工作时和孩子待在同一个房间。这么做便于看管孩子，在孩子需要时，提供更多娱乐选择。例如，如果你在家庭办公室外面工作，可以找一块地方铺上特别的毯子或玩乐地垫，让孩子在上面玩他最喜爱的玩具。 你可能还需要学会如何一边工作，一边和孩子说话玩耍。在工作的同时和孩子互动是一门技能，你可以通过练习培养这门技能。

79. Spend time in the same room as your child while working. This approach makes it easier to supervise your child and provides more entertainment options when needed. For example, if you work outside of a home office, you can find a spot to spread out a special rug or play mat, allowing your child to play with their favorite toys on it. You may also need to learn how to talk and play with your child while working. Interacting with your child while working is a skill that you can develop through practice.

80. 一个人大病之前的征兆，就是吃不好，睡不好。我们必须善待自己，摒弃精神内耗，不要胡思乱想，该吃饭就沉浸式吃饭，该睡觉就沉浸式睡觉。心无旁骛，专注当下，自然安好。

80. The signs of someone falling seriously ill before the event are poor eating and poor sleeping. We must treat ourselves well, discard mental drain, do not indulge in vain thoughts, and immerse ourselves in eating when it's time to eat, and in sleeping when it's time to sleep. Focus on the present without distraction, and naturally, it will be peaceful.

81. 制定日程，并严格遵守它们。如果一个星期糊里糊涂地过去了，你想不起自己完成了什么任务，那么你应该花一周时间，好好把自己做的每件事都记录下来。 当这周过去以后，你会更清楚应该怎样把不同的工作或学习任务、个人活动或差事安排进你的日程。最有帮助的做法是制定一份涵盖一切常规事项的周程表，把工作、上课、去教堂、社交活动和其它一次性活动都纳入其中。然后，根据你的优先事项，每天晚上列一份个人任务待办清单，留待第二天使用。

81. Make a schedule and strictly adhere to it. If a week passes by in a blur and you can't remember what tasks you have completed, then you should take a week to carefully record everything you do. After this week is over, you will be clearer about how to fit different work or study tasks, personal activities, or errands into your schedule. The most helpful approach is to create a weekly schedule that encompasses all routine matters, including work, classes, attending church, social activities, and other one-time events. Then, based on your priorities, make a personal to-do list each evening for the next day.

82. 企业家李开复，苹果创始人乔布斯，复旦大学女教授于娟，他们身患癌症之后，在节目中最大的感悟，就是要好好睡觉，不能熬夜。

82. Entrepreneur Li Kaifu, Apple founder Steve Jobs, and Fudan University professor Yu Juan, after being diagnosed with cancer, their greatest realization in the program was that one must get good sleep and should not stay up late.

83. 伏尔泰说过：“上帝为了补偿人间诸般烦恼事，给了我们希望和睡眠。”

83. Voltaire once said, "God, to compensate for the various troubles of the human world, has given us hope and sleep."

84. 睡前忘记一切，醒来又是新生。

84. Forget everything before sleep, and wake up as a new being.

85. 学会说"不"。起初，你可能会觉得拒绝别人是无礼或自私的举动，但是，多试几次后，你可能发现有选择地推掉各种项目或机会能让你变得自由。如果别人的请求不但和你的头等要事相一致，而且不会为难你那紧凑的日程安排，那么你可以答应这些请求。以下方法教你如何说"不"：向对方表示你明白他的请求很重要，不妨这么说："这听起来是个很好的机会，可是"

85. Learn to say "no." At first, you might feel that refusing someone is rude or selfish, but after trying a few times, you might find that selectively turning down various projects or opportunities can make you feel more free. If someone's request is not only in line with your top priorities but also does not inconvenience your tight schedule, then you can agree to these requests. The following methods will teach you how to say "no": Express to the other person that you understand their request is important, and you might say something like, "This sounds like a great opportunity, but..."

86. 不妨把日程安排得灵活些。固定的工作时间未必适合所有人，特别是那些有年幼孩子的人。你可能不得不适应每次工作5到10分钟这样的节奏，以便满足孩子的需求，或者可能要在晚上完成白天没做完的工作。如果你是在家工作的父母，可能还需要灵活安排时间，以平衡工作和个人生活。例如，如果你在家工作时有年幼的孩子在身旁，可能就要等到孩子入睡或伴侣晚上回家后，再工作一两个小时。

86. It's not a bad idea to keep your schedule flexible. Fixed working hours may not be suitable for everyone, especially those with young children. You may have to adjust to a rhythm of working for 5 to 10 minutes at a time, in order to meet the needs of your children, or you may have to finish the work you didn't complete during the day in the evening. If you are a parent working from home, you may also need to arrange your time flexibly to balance work and personal life. For example, if you have a young child at home while working, you may have to work for an extra one or two hours after the child falls asleep or after your partner comes home in the evening.

87. 在你工作时，让孩子们通过各种游戏盒找乐子。

87. While you are working, let the children have fun through various game boxes.

88. 有的人经常出入高档饭店，呼朋唤友，觥筹交错，吃美味佳肴，喝金樽清酒，但吃得一身细腻，脑满肠肥，身体状态每况愈下。同时，一边吃饭，一边还要周旋于人际关系，说着虚情假意的话，劳思费神，消耗自己。

88. Some people often frequent high-end restaurants, inviting friends, raising their glasses, enjoying delicious food, drinking fine wine, but end up with a delicate figure and a well-fed stomach, with their physical condition worsening day by day. At the same time, while eating, they also have to navigate social relationships, speaking insincere words, which exhausts their thoughts and energy, consuming themselves.