在家辦公，爲什麼沒有在公司效率高？
What’s Most Stressful About Working From Home?
在家辦公的最大壓力是什麼？
Most people are surprised by the stress they feel once the novelty of working from home wears off and the stress of its challenges becomes more apparent. While these stressors may not be the same as long commute times, toxic co-worker interactions, or the feeling of never being alone, they still take a toll. Here are some of the common sources of stress that many work-at-homers face.
大部分人很驚訝在家辦公的新奇感慢慢減弱而挑戰帶來的壓力卻變得更加明顯。儘管這些刺激因素可能不同於很長的通勤時間、煩人的同事關係、從未被孤立的感受，但仍可能帶來負面影響。下面是一些在家辦公族可能面對的常見壓力來源。
Lack of Structure
缺乏約束力
Feeling a lack of boundaries on when you need to start working (and stop!), when you need to get up and go to sleep, when to log off of social media and more can feel like true liberation. This feeling, however, can gradually morph into a feeling of being out of control for many who don't expect it. Flexible work hours can become too-long work hours as you struggle to fight distractions and get all of your work done, or they can be too-short work hours as others feel entitled to our time because they don't recognize that they are interrupting "work hours" for us.Later bedtimes can slip into less healthy sleep schedules. And social media can drain hours of productivity when we know there's little risk of others coming into our workspace and demanding to know why we're still on Facebook or Twitter.
當你面對何時開始工作、何時起牀或睡覺、何時登出社交媒體這些讓人感覺到真正自由之事時，你會覺得缺乏約束。但這種感覺，會漸漸地轉變成一種許多人未曾預期的失控狀態。靈活的工作時間可能變成過長的工作時間，因爲你需要對抗各種煩擾，然後做完所有工作，又或者會變成零碎的工作時間，因爲其他人可能打擾你的時間，而他們並沒有意識到這一點。過晚上牀睡覺會漸漸演變爲越來越不健康的睡眠計劃。而社交媒體則會侵佔我們的工作時間，因爲我們知道幾乎沒有人會闖入我們的工作空間，想要知道爲何我們仍然停留在Facebook或Twitter上。
For many people, that structure that once felt stifling can feel like scaffolding on which we can structure our lives; It can be difficult to create this same structure if we don't realize it needs to be self-imposed.
對於大部分人而言，沉悶的安排好像給自己的生活搭上了腳手架。如果我們不曾意識到它需要由自己承擔就很難創造同樣的環境。
Too Many Distractions
太多分心的事
As mentioned, many people forget that those who work at home still need to work—including, sometimes, those who are actually supposed to be doing the working!
正如前面提到的，許多人忽視了在家辦公仍是需要工作的，也包括有時是被強加工作的人們。
This means that people can call at all hours of the day and may not understand that, "I'm sorry, I need to work right now," is as valid as, "Sorry, I'll call you when I'm off work," when they know that you set your own hours. The problem is that there can be interruptions all day, and work hours need to be hours and not a succession of interrupted clusters of a few minutes at a time, as few of us work as efficiently this way.
這就意味着人們可以整天打電話但卻不能理解，當別人知道你安排了自己的工作計劃時，說“我很抱歉，我現在需要工作”和說“抱歉，我工作完給你回電”一樣有效。問題在於整天都會有打斷你的事，而工作需要成段的時間，而不是一連串每次都佔用你幾分鐘打岔的瑣事，這樣無疑使低效的工作。
This can also mean that overnight guests may not understand that people who work from home may need to get up and work in the morning rather than taking a leisurely brunch, or they may need a solitary space to focus or they can't work as efficiently when they do start focusing on their work responsibilities. Solicitors, family members (especially children), well-meaning friends and neighbors may all provide distractions throughout the day, but that doesn't end the list of potential distractions.
這也同樣意味着過夜留宿的客人可能無法理解在家辦公族也需要起牀並在早晨工作而不是吃一頓悠閒的早午餐，又或者他們也需要獨立的空間專注於工作，他們難以在開始專注工作職責的時候有效工作。掮客、家庭成員（尤其是孩子們）、好心的朋友們和鄰居們都會成天干擾你，當然潛在的干擾項遠遠不止這些。
Email, television, and the siren song of social media can all throw us off as it may seem simple to indulge in a few minutes but it's very possible to be distracted for hours by these things. Social media can provide a seemingly endless supply of fodder to focus on. Once we look up, it may be surprising but entirely possible to see that hours have passed with little to no productivity, putting more stress on the rest of the day.
郵件、電視和社交媒體的誘惑都會使我們跑偏並沉溺其中幾分鐘，甚至可能是幾小時。社交媒體更是會提供無窮無盡的興趣點。一旦我們查看了，可能會覺得很驚奇，但更可能就這麼花費幾小時單純瀏覽而毫無產出，也因此給剩餘的時間帶來更多壓力。
Difficulty Setting Boundaries
難以劃定界限
Setting boundaries becomes vital when you work from home. This, however, can be more challenging that many people expect. Setting boundaries with others, as mentioned, can be difficult when people expect that you should have time to talk when they do. Setting boundaries with yourself can be even more difficult when you are feeling a lack of motivation. When you work from home so you can take care of your children during the day or in the afternoons, it can be even more challenging as you may feel pulled between competing loyalties and overwhelmed by the responsibilities of your various roles. Again, it can be challenging to set boundaries in these situations, and those boundaries may be constantly challenged.
當你在家辦公時設定界限變得尤爲重要，這可能比很多人預期得更具挑戰。當別人期望你有時間和他們聊天時，要與別人劃清界限就顯得困難，而當你感到缺乏動力時要與自己劃定界限則更加困難。你在家辦公雖然可以在白天或者下午照顧孩子，但當你奔波於不同角色又受迫於必須完成的工作時，其實挑戰更大。綜上來說，你很難在這些不同的情境中劃清界限，這些界限總會時不時挑戰到你。
Social Isolation
社交孤立
Those who work at home may find that the solitude can be a double-edged sword. It is, of course, easier to focus when you're in your own home with no co-workers coming by your desk to chat at random times. But while this solitude can feel blissful at times, when we have no mandate for social interaction during the work day—when we don't automatically run across people outside of those we live with—we can become lonely before we realize it.
在家辦公族可能發現孤立是一把雙刃劍。當你在自己的家中沒有同事隨時到你桌邊找你聊天，這無疑更容易做到專心致志。有時這種孤立會使我們感到快樂，因爲在工作時間裏沒有必須社交的要求——當我們不會主動和身邊居住的人走動——我們未曾意識到其實自己是孤獨的。
Social media can feel like a lifeline to others, but this type of interaction can sometimes feel isolating as well, as these interactions can feel less personal than face-to-face encounters and conversations. While we may not need to resort to painting a face on a volleyball and talking to it, the feelings of isolation can sneak up and we can feel more alone than we expect. And given the research on loneliness, this doesn't always feel good. Social isolation was a factor mentioned in the UN study that was related to increased stress of home-based workers.
社交媒體對於其他人而言好像是生命線，但這種形式的社交互動有時同樣令人感到孤立，因爲這種互動比起面對面的交談少了親自參與的感覺。當我們不得不通過在排球上畫個頭像來和她聊天，孤獨的感覺可能悄悄來臨，會比我們想象的更加孤獨。根據孤獨感的研究表明，這種感覺並不好。在聯合國的研究中，把社交孤立作爲增加在家辦公壓力的一項因素。
Lack of Focus
缺乏專注力
While many people who work from home are self-employed, it can be paradoxically difficult to remain true to your personal goals when you have so many distractions and energy drains. Maintaining a focus on the future is vital if you have goals for changes you want to make, but staying motivated when you are juggling many roles can be a challenge in itself. If you find your resolve weakening, you can start to lose hope that you will achieve the goals you've set for yourself.
很多在家辦公的人羣都是自我僱傭，面對很多幹擾和能量枯竭時，很難持續正確地追求原本的個人目標。如果你有想要改變的目標，對未來保持專注就非常重要。不同角色本身都是挑戰，如果你被它耍的團團轉的視乎記得保持積極的動機。如果你發現你的決心在減弱，你開始對追求原本設定的目標失去信心。
Stress Associated With Mobile Devices
與便攜設備有關的壓力
While all of these sources of stress are significant, the UN study found that working from home in and of itself may not be inherently more stressful than working on-site, but the added stress from frequent use of mobile devices appeared to be a significant source of added stress. Part of the reason is that those who use mobile devices late at night, as those who work from home may be more prone to do, can harm their sleep schedule.
儘管這些壓力的來源都很顯著，但聯合國研究發現在家辦公本身並沒有比在現場工作帶來更多壓力，而由頻繁使用移動設備帶來的壓力成爲了新增的壓力源。部分原因在於那些在家辦公的人更傾向於在晚間使用移動設備，這會打亂他們的睡眠計劃。
Indeed, this study found that it was linked with frequent waking at night: 42 percent of those who work from home report frequent night waking while only 29 percent of office workers reported the same. This is notable because poor sleep can create significant stress throughout the day for several reasons. Another study found that social media use led to stress because of increased social comparison and other factors you can read about here. One other factor that seemed to be a deciding one was job intensity; Those who worked from home tended to have more intense, demanding jobs. This may be part of why those who work on-site may be less stressed—perhaps their jobs are less intense. Regardless, this constellation of stressors takes its toll.
同時，研究發現：這還和晚間頻繁醒來有關。42%在家辦公的人反映他們在晚間頻繁醒來，而出現同樣情況的辦公室辦公者只有29%。這一情況引人注目，因爲出於各種原因，睡眠質量差會給全天都徒增壓力。另外一項研究表明，社交媒體的使用也會帶來壓力，主要來源於社會性比較和你在社交網絡上讀到的東西。另一個決定性的因素是工作強度。在家辦公一族面對更大的強度和必須完成的工作。這也是在辦公室辦公的人壓力較小的可能原因。不管怎樣，這一系列的壓力源的確帶來了嚴重影響。
How to Manage Stress From Working at Home
如何管理在家辦公的壓力
Fortunately, there are many tools at your disposal and you are not alone in experiencing stress from working at home. While people who work together can gather and discuss the challenges of working in their office environment, those who work from home may need to be more proactive in finding a venue to give and receive support, and to discuss the challenges they face. It can be more challenging to realize that you're not alone in what you're dealing with.
幸運的是，有許多工具可供你使用，你作爲在家辦公一族所感受到的壓力並非孤軍奮戰。在辦公環境中，人們可以聚在一起，共同討論所面對的挑戰，而在家辦公一族則需要更主動地去尋找一個能夠給予和獲得支持的場所，以便討論面對的挑戰。
Now that you know how common some of these stressors are, you may feel less isolated in what you face. You may also feel more energized in tackling these challenges head-on and minimizing some of the stress that comes with them. Here are some proven strategies for minimizing the stress of working from home.
既然你知道了這些壓力源有多麼常見，那你可能會對所面對的情況不再感到那麼孤立。你也可能覺得在克服迎面而來的挑戰時變得更有能量，並減少伴隨而來的壓力。下面是一些有效減少在家辦公帶來的壓力的方法。
Set a Schedule
設定計劃
While it's wonderfully freeing to set your own schedule, it's vital that you do set a schedule rather than working when you find the time. If you wait until you feel like working, the distractions will come from all sides and swallow up your time, so setting a schedule and sticking to it is a vital component of working from home for most people. There are several useful tricks for doing so, however, from calendars and apps to detailed to-do lists. Here are some things to keep in mind when determining when you'll work:
雖然設定你自己的計劃是個人自由，但比找時間去做事重要得多。等到你想工作的時候，各種分心的事情都會撲面而來並侵佔你的全部時間。所以對於大多數在家辦公的人而言，設定計劃並嚴格遵守是至關重要的。有不少用來設定計劃的有用訣竅，不管是日曆、應用程序還是詳細的待做事項清單。當你下定決心何時工作時要謹記以下幾點：
Work when you work best. Many people find that working in the morning when they feel rested can provide a more productive experience than beginning work halfway through the day after cleaning house and doing other non-work-related activities. This isn't true in all cases, so feel free to experiment if this advice doesn't seem to ring true for you.
在你工作效率最佳時工作。許多人發現，比起在打掃完屋子或是做完其他和工作無關的事情後再半路開始工作，在上午比較放鬆的時間裏工作會更加高效。這個觀點並非總是正確，所以如果它對你無效，不妨大膽地做其他的嘗試。
Prioritize the challenging tasks first. Rather than letting unpleasant or difficult tasks hang over your head and create stress when you think about them, pushing yourself to get the most difficult jobs done first can help you to clear your plate of those less exciting tasks, and you'll feel a sense of accomplishment and increased energy and satisfaction throughout the day.
把最具挑戰的項目放在最先做。比起讓不愉快或是困難的工作時時威脅着你並無形中給你增加壓力，不如先把最難的事情做完，這樣有助於你清除這些不太激動人心的事項，同時也能使你獲得成就感，從而增加能量和全天的滿足感。
Make use of technology. There are apps that can help you to track your social media usage (to help yourself use it less), remind yourself to work when you become distracted for too long, create to-do lists, and more. Learn what's available and use these tools to your advantage.
利用科技。現在有應用程序可以追蹤你社交媒體的使用率（幫助你減少使用），在你分心太久時提醒你工作、設定待做事項清單。看看哪些有用的工具可以有助於你。
Create a Cohort and Stay Connected
創建支持者，與他人保持聯繫
When you feel isolated, it can be difficult to have as much energy to be productive. Plus, it can be very unpleasant and difficult to sustain for the life of your career. If you work from home and feel a bit too alone, it's important that you take responsibility for your own social life. You can create your own supportive network of colleagues, fellow work-at-home buddies, or like-minded individuals relatively simply through social media groups, planned meet-ups, or even text-chat groups. You can also find already-established groups through social media or online.
當你感到被孤立時，很難獲得能量使自己變得高效。此外，也很難愉快地爲你的職涯。如果你在家辦公，並感到有些過於孤獨，對自己的社交生活負責就變得很重要。你可以簡單地通過社交媒體羣、見面會甚至文字羣構建起自己的同事支持網絡、在家辦公的夥伴羣或是志趣相投的個體，你也可以在社交媒體或線上找到已經建立好的羣組。
The point is to identify people who share your needs or perspectives, gather them into a group, and benefit from that group! This group can feel like a lifeline when you need someone who understands or want to feel like part of a supportive community. The rest is up to you.
關鍵在於辨識出那些分享你的需求或觀點的人，把他們組成羣組，然後從中獲益。這個羣組感覺就像是當你需要某人理解時或是希望成爲支持部隊的一份子時的救命索。
Reward Yourself
自我獎勵
To keep your motivation up, it's vital to create your own personal rewards. Actually, taking a step back, it's a great idea to break tasks down into smaller, workable steps. However, the point is that it's up to you to make your work experience pleasant, for you to keep yourself feeling appreciated (even if you yourself are the only one who appreciates you), and make forward momentum a regular part of your life. You can do this by breaking down your tasks into smaller goals and then rewarding yourself for taking each step. This keeps people motivated and excited to let go of comfort and move toward the life they really want, even if it takes a sustained effort to get there. (Hint: rewards don't need to be food-based to be rewarding!)
想要持續保持激昂的鬥志，創建自我獎勵就很重要。事實上，退一步來說，把任務拆解成更小的、可操作的步驟是個不錯的主意。然而，關鍵取決於你，要讓自己的工作經歷變得愉快，使自己增值（即使你自己是唯一讚賞你自己的人），並使前進的動力成爲你生活的常規部分。你可以把你的任務拆分成更小的目標，每完成一步進行自我獎勵。這能使人保持動力，遠離舒適，向真正想要的生活靠攏，即使它需要花費持久的精力才能實現（注意：獎勵不能是食物獎勵）。
Get Comfortable Saying No
更大膽地說不
You'll be faced with many requests, most of which you need to refuse if you want to have enough time to get everything done. It can be surprisingly difficult to say no to people you don't really owe your time to, simply because most of us can find reasons why a "yes" is a perfectly reasonable answer. We may think of their needs and see ourselves as a great answer for them, and not realize that saying yes to them means saying no to ourselves. We may have our egos involved. Whatever the challenge, realize that saying no to the time drains you didn't plan for often means saying yes to the life you truly want, one step at a time.
你可能會面對很多請求，如果你想有足夠的時間把每件事都做完，那麼大部分請求都要拒絕。對於那些你並不欠他們時間的人，要對他們說不異常困難，這單純因爲我們大部分人都總能夠完美地詮釋爲何“是”纔是最合理的答案。我們會考慮他人的需求，並把自己視作他人的答案，卻不曾意識到對他們說“是”等同於對自己說“不”。我們會有內在的自我，不管多大的挑戰，都要明白對於不在你計劃內的時間流失說“不”，意味着你對自己真正想要的生活說了“是”，步步爲營。
Protect Your Sleep, and Don't Use Mobile Devices Late at Night
守護你的睡眠，不在夜間使用便攜設備
You may already know that this is a no-no but do it anyway, or you may not be aware yet, but using screens late at night can alter your sleep patterns and make it difficult to get to sleep. It can also make you more wakeful during the night. Because healthy sleep is vital for your productivity, do what you need to do to protect your sleep. (This includes setting a bedtime for yourself and sticking to it.) This can be quite challenging, but well worth the effort.
你可能已經知道，這是不該做的事但卻做了，或者你可能並沒有意識到，但整晚對着屏幕會改變你的失眠習慣，使你很難入睡。它也會使你在夜晚頻繁醒來。因爲健康的睡眠對你的生產力非常重要，所以要盡你所能地守護你的睡眠。（這包括爲自己設定睡眠時間，並嚴格遵守）這會極具挑戰，但值得這麼付出。
While working from home can provide an amazing sense of freedom and flexibility as well as a no-cost commute, there are pitfalls and hidden stressors to be aware of. By focusing on what you can do to mitigate this stress, you can enjoy the added benefits of a work-from-home situation without the added stress. This is a great step toward achieving an ideal work-life balance.
儘管在家辦公可以享受自由和靈活，同時沒有通勤費用，但需要警惕陷阱和隱藏的刺激因素。專注於那些可以緩和壓力的方法，你可以享受沒有附加壓力的在家辦公的好處。這也是實現理想中的工作生活平衡很重要的一步。
