提高周末生活质量：你可以做的7件事

终于周末了！这可能是很多学生和上班族辛苦工作一周的盼头。周末要做的事太多了，既可以用来减压，也可以为下一周充电。不管计划是什么，最重要的是尽量保证有效享受周末，从而长远改善生活质量。
以下是如何有效利用周末的7个建议。

1. Don’t Oversleep
不要睡过头

As tempted as you may be, oversleeping affects your biological rhythm. We all need that beauty sleep, but don’t overdo it. Otherwise you’ll feel exhausted and cranky Monday morning. Make a habit to always wake up at the same time every day. Include naps in your weekend routine as well, whether it’s for 10 minutes or 45. Why? Because naps help purging negative emotions, increase alertness, and enhance your abilities to learn.
赖床难以抗拒，却会扰乱生物钟。人人都需要美容觉，但不能睡得太过头，否则周一早上会感到没精打采。养成每天在固定时间起床的习惯；还有，周末也别忘了睡午觉，10-45分钟都无所谓。为什么呢？因为午休有助于消除负面情绪，提高灵敏性，并增强学习能力。

2. Spend Time With Loved Ones
享受亲密时光

Reconnect with family members or friends you neglected lately. Don’t do it out of guilt or because you have to. Do it because you want to. Reach out to them to see how they are doing. Don’t call them only when you need them. Return their calls if you were busy when they last tried to reach you. Talk to them. Listen to them. Be there for them. The importance of human connection (hugging, touching) is vital for your well-being.
重新联络近来稍有疏忽的亲人朋友，当然，不要出于愧疚或当成义务去做，而应发自内心想做。联系联系，问问他们近况如何。不要只在需要帮忙时才联系他们。如 果上次因为太忙没接他们的电话，那就在周末回过去。跟他们交谈，听他们倾诉，让他们感受到你在身边。人情联络（拥抱、安慰）对身心健康至关重要。

And if — for whatever work or life circumstances — you don’t have the family around you and not too many friends either, reach out to people who share your interests. Get to know them. Hang out with them even if it’s just over a coffee or dinner, or plan a group city break. You’ll feel so much better and rejuvenated than spending time by yourself or worse, wallowing in loneliness.
如果因为工作或生活环境问题，亲人不在身边，也没有太多朋友，那就主动结交兴趣相投的朋友：去认识他们、见面喝杯咖啡或吃顿饭，要么相约在城里逛逛。你会发现，自己的情绪远比一个人自卑自怜时爽朗活泼得多。

3. Apply The “No Technology” Rule
坚守“无科技”原则

Stay away from TV, iPad, iPhone and any other electronic devices. Unplug! Your brain needs to clear up from all the stress you’ve put on yourself during the week. Why not read a book instead? A paper one. Seriously, when was the last time you did that?
远离电视、iPad、手机或其他任何电子产品。统统屏蔽掉！大脑需要清除一周累积的各种压力。干嘛不读读书呢？读纸质书。说真的，你上次读书是什么时候？

4. Spend Time Outdoors
多去户外走走

Make friends with nature again. Pay attention to its beauty. Breathe in the fresh air. Anything goes, from a simple walk on the beach to a hiking trip. Just look for the best outdoor pursuits in your area for the weekend.
再次与自然为友。欣赏自然之美，呼吸新鲜空气。随便你，海滩散步也行，徒步旅行也不错。趁周末到附近走走吧。

5. Speaking of Food – Eat Healthy
健康饮食

Did you miss preparing yourself that green juice because you were always on the run to get to work? Now you have no excuse. It only takes a few minutes.
工作日因为赶着上班，你是不是都没给自己准备自榨的蔬菜汁？那周末就没有借口了，反正只花几分钟时间。

All you need is: organic celery, a peeled cucumber, some romaine, kale and a pear. A push on the juicer’s button and off it goes. When you’ll see how tasty it is, you’ll turn green juicing into a habit that will last longer than a weekend. Other than that, eat more fruits and veggies./en]
你只需准备好有机芹菜、去皮黄瓜、莴苣、羽衣甘蓝和梨，按下榨汁机按钮就行了。当你觉得蔬菜汁美味可口时，你就会把喝蔬菜汁养成长期习惯，而不是周末饮品。另外，要多吃水果蔬菜。

6. Stop Being a Chronic Worrier
停止无休止的焦虑

Put that “what if” mindset aside. Refrain from worrying over things you can’t control like the government shutdown, the economy, the weather or anything like that. Instead you can control yourself. List the things that worry you and set an action next to each of those you can control. Have you gained too much weight lately? Make a plan to do something about it. Struggling with a deadline? Write down the steps you must follow to get that project done.
抛开“万一”的心态，别再为无法控制的事情烦恼，比如关门、经济低迷、天气糟糕等等；你能掌控的只有自己。列出使自己焦虑的事情，然后采取措施解决力所能及的问题。最近体重一下子飙升了？那就计划做点什么吧。项目快到期了？试着写下完成项目所必须的步骤吧。

7. Cultivate Your Hobby
培养兴趣爱好

Whether you like snapping photos, baking bread, painting, writing poetry, playing piano or gardening, give yourself the benefit of spending time doing something you find enjoyable. You get the much needed mental relaxation and the satisfaction of pursuing your interests, which leads to a sense of fulfillment.
不论你是喜欢摄影、烘焙、画画、写诗、弹钢琴还是养花弄草，都可以花点时间尽情去做。培养兴趣爱好不仅能使内心得到放松和满足，还能带来成就感。

There you are. 13 things to do during weekends that will have a positive long term effect on your life. Put them into practice and you’ll beat the Monday Blues!
好了，以上就是7件可在周末做的事情，对你的生活具有积极的长远影响。赶快付诸行动，战胜“周一综合症”吧！