如何度过一周，让每一天都是你最喜欢的一天

如何度过一周，让每一天都是你最喜欢的一天

What is your least favorite day of the week? And why?

一周中你最不喜欢哪一天?为什么?

The reason you should ask yourself these two questions is so you can fix that day. If you don't, it's just going to keep swinging around, week after week.

你应该问自己这两个问题的原因是，你可以搞定那一天。如果你不这样做，它就会一周又一周地不停地晃来晃去。

In various studies, surveys and most importantly our own experience, we find reasons to dread certain days of the week. Suicides in the US peak on Mondays. Two surveys in the UK found Tuesday is the most stressful day of the week. Research, which analyzed blog posts published from day to day, found Wednesdays were the least happy in terms of the language writers used.

在各种研究、调查，最重要的是我们自己的经验中，我们找到理由来恐惧一周中的某些日子。美国的自杀率在周一达到高峰。英国的两项调查发现，周二是一周中压力最大的一天。这项研究分析了每天发布的博客文章，发现从作者使用的语言来看，周三是最不快乐的一天。

"Thursday is perhaps the worst day of the week. It's nothing in itself," wrote author Nicci French, "It just reminds you that the week has been going on too long." Friday is the most dangerous day to commute to work, according to data from the National Highway Traffic Safety Administration. Saturdays can feel more lonely than fun, we can probably all relate to, if your activities don't match your expectations.

“周四可能是一周中最糟糕的一天。它本身什么都不是，”作家尼西·佛伦奇写道，“它只是提醒你这一周过得太久了。”美国国家公路交通安全管理局的数据显示，周五是上下班最危险的一天。如果你的活动不符合你的期望，周六可能会让人觉得更孤单而不是更有趣。

Pinpoint the pain

找出痛苦所在

The first part requires getting granular and specific about where the pain points lie. It's not enough to say you hate Mondays because you have to go back to work. What is it about Mondays at work specifically you don't like? Is it a person you work with? Your commute? A stressful or loathsome task you have to perform that day?

第一部分需要对痛点所在进行细化和具体化。说你讨厌星期一是不够的，因为你得回去工作。你不喜欢星期一上班的具体原因是什么?是和你一起工作的人吗?你的通勤路线?你那天必须完成的一项紧张或讨厌的任务?

If you hate your job in general and Monday simply means the start of five days of it, try to get specific about what in the day causes your heartburn.

如果你总的来说讨厌你的工作，而星期一仅仅意味着五天工作的开始，试着明确一天中是什么让你感到心痛。

Fill each day with something you love

用你喜欢的东西充实每一天

Journalists use the term "counterprogramming" to refer to the kinds of fun, fascinating or inspiring stories that run counter to harder and more serious news.

记者们用“反程序设计”一词来指那些有趣的、引人入胜的或鼓舞人心的故事，它们与更艰难、更严肃的新闻背道而驰。

What does counterprogramming look like in real life? Make a list of activities you love and then figure out how you can insert one or more of those activities into your least favorite day or days.

在现实生活中，反程序设计是什么样子的?列一张你喜欢的活动清单，然后想办法把其中的一个或多个插入你最不喜欢的一天或几天。

Whether you have to make time before work, during work, after work, or as you're going to bed -- pick an activity you will happily anticipate and commit to every week.

不管你是要在工作前、工作中、下班后还是睡觉前腾出时间——选择一项你会乐于期待并每周投入的活动。

Even if some days feel intractable, there is always room for improvement. The smallest of changes can have a big impact.

即使有时感到棘手，总有改进的空间。最小的变化也能产生很大的影响。

Hate Tuesdays because you have a hard exercise routine scheduled on that day? Maybe curate an amazing music mix to listen to while you sweat.

讨厌星期二是因为你在那天安排了一个艰苦的锻炼计划?也许你可以在流汗的时候听一段美妙的混合音乐。

Hate Thursdays because it's when you have your most stressful weekly meeting? Maybe give yourself 10 minutes beforehand for a breathing meditation or to buy a favorite cup of coffee to sip during it.

讨厌周四，因为这是你每周例会压力最大的时候?可以提前给自己10分钟进行一次呼吸冥想，或者买一杯最喜欢的咖啡在冥想过程中啜饮。

Hate Sundays because all you can think about is going back to work the next day? Maybe distract yourself with a binge-worthy TV show that night. If you start getting wound up about having to start over another work week, look for distractions to counter those anxieties.

讨厌星期天是因为你满脑子想的都是第二天要回去工作?也许可以在晚上看一个值得你尽情享受的电视节目来分散你的注意力。如果你开始为不得不重新开始一周的工作而感到紧张，那就寻找干扰来对抗这些焦虑。