一說起搞學(xué)習(xí)，通常的論調(diào)是“我不能分心，什么活動(dòng)都不要叫上我”。

游戲開黑別找我、逛街?jǐn)]串別叫我、刷劇看電影也往后挪挪。

但最近入選美國科學(xué)院外籍院士的中國科學(xué)家顏寧在微博上就曾表態(tài)：work hard and play hard。她的微博畫風(fēng)輕松幽默，跟印象中的科學(xué)家大相徑庭。

Javad Alizadeh博士的觀點(diǎn)也類似，他認(rèn)為學(xué)習(xí)應(yīng)當(dāng)給玩樂讓點(diǎn)兒路。為此，他在《自然》雜志網(wǎng)站上撰文講述了自己的親身經(jīng)歷。

Like many other students beginning graduate school, I was quickly overwhelmed with responsibilities and had to find time for studying by letting go of many other things I valued.

我和很多其他剛開始讀研究生的同學(xué)一樣，一上來就被研究生活的重?fù)?dān)壓垮了，為了騰出時(shí)間學(xué)習(xí)，我只能放棄很多其他的愛好。

Letting go of football and the violin was, however, self-defeating: it might have bought me more time in the short term, but spending that extra time on work only made me more stressed and less productive.

舍棄踢足球和拉小提琴這兩項(xiàng)活動(dòng)最終適得其反。短期內(nèi)我可能的確是騰出了更多時(shí)間，但把那些時(shí)間花在工作上最終讓我壓力越來越大，效率越來越低。

Towards the end of my MSc program, I started to lose my motivation and curiosity for science and research, as well as my creativity. Spending so much time and energy in the laboratory, and focusing all my attention on my thesis and courses, made me feel down, lethargic and almost totally uninterested in my field — not to mention short-tempered and oversensitive in my personal interactions.

碩士階段接近尾聲，我對(duì)科研的興趣減退，動(dòng)力也越發(fā)不足，創(chuàng)造力也逐漸下降?；敲炊鄷r(shí)間和精力做實(shí)驗(yàn)、寫論文、上課，讓我整個(gè)人都很沮喪，懶懶散散的，對(duì)自己的研究領(lǐng)域幾乎完全失去了興趣——人還變得易怒，跟人交往時(shí)動(dòng)不動(dòng)就發(fā)脾氣。

Over time, I learnt from these experiences. When I started my PhD, I focused on balancing academic success with personal time off, and made personal happiness a priority in my weekly schedule. My mentor and I discussed my work–life balance early in my program, and we arranged our lab responsibilities accordingly.

后來我從過往經(jīng)歷中汲取了教訓(xùn)。開始讀博的時(shí)候，我就注意平衡學(xué)術(shù)研究跟個(gè)人休息之間的關(guān)系，我把個(gè)人的愉悅感擺在周計(jì)劃中很重要的位置。剛一開學(xué)，我就跟導(dǎo)師討論了工作和生活的平衡，我倆還依此商定了實(shí)驗(yàn)室工作職責(zé)。

I set boundaries for myself in new ways: rather than doing lab work all weekend, I’d play football or the violin, or visit loved ones, before ‘a(chǎn)llowing’ myself to work for a few hours. This was hard at first: I worried that it would affect my standing with my peers and superiors. But I had learnt from experience that an overloaded schedule can drain you so much that you become unfocused and start making mistakes or forgetting important details.

我還在生活中劃定了新的界限：不能整個(gè)周末都待在實(shí)驗(yàn)室，要踢足球，要拉小提琴，或者去看望家人和戀人，之后可以“允許”自己工作幾小時(shí)。剛開始這么做的時(shí)候感覺挺難的：我擔(dān)心會(huì)影響我在領(lǐng)導(dǎo)和同事心中的形象。但我的經(jīng)驗(yàn)告訴我，工作計(jì)劃太滿只會(huì)榨干你，然后你的注意力就很難集中，犯錯(cuò)和忘記重要細(xì)節(jié)就在所難免。

Since establishing a better work–life balance, I’ve been doing well in graduate school. Outside the lab, I’ve been able to take up a few leadership positions at my university because I’m not as stressed with my work. I serve as our department’s student councilor and am also vice-president academic in the Health Sciences Graduate Students’ Association. My advice is this: a healthy work-life balance isn’t a luxury; it’s a key element of success in graduate programs.

達(dá)到工作生活的平衡之后，我做科研也得心應(yīng)手了。因?yàn)楣ぷ鳑]那么壓力山大了，在實(shí)驗(yàn)室工作之外，我還能承擔(dān)大學(xué)里的幾個(gè)領(lǐng)導(dǎo)職務(wù)。我擔(dān)任了我們系的學(xué)生委員，還當(dāng)了健康科學(xué)研究院學(xué)生會(huì)的學(xué)術(shù)副主席。我的建議就是：健康的工作生活平衡并非遙不可及；而且它還是取得科研成果的重要因素。

Work-life balance，工作與生活之間的平衡，是很多現(xiàn)代人手頭的難題。

和Javad博士最初的想法類似，人們往往擔(dān)心過多的休閑生活會(huì)危及工作的成果和效率。

不過科技專欄作家Kendall Powell撰文指出：

Taking time off from work is crucial for avoiding stress and depression, and their potential consequences.

工作之余放松自己對(duì)于舒緩壓力、避免抑郁和潛在危害來說至關(guān)重要。

Graduate students and postdocs, who may equate 'working longer' with 'working better', are particularly prone to working themselves into the ground, says Simon Davy, head of the School of Biological Sciences at the Victoria University of Wellington in New Zealand. Davy, who since his days as a PhD student has vowed not to work on Saturdays, says that he sees students slide easily into working seven-day weeks.

新西蘭惠靈頓維多利亞大學(xué)生物科學(xué)學(xué)院院長(zhǎng)Simon Davy稱，研究生和博士后們可能會(huì)認(rèn)為“工作時(shí)間越長(zhǎng)”意味著“工作成果越棒”，但他們都格外容易把自己累垮。Davy讀博士的時(shí)候就發(fā)誓周六絕不工作，他表示自己看到很多學(xué)生都難免一周工作7天。

聽起來學(xué)術(shù)界貌似不是996，甚至是自愿的997。

工作與生活平衡的重要性不言而喻，但少有人知道如何定義work-life balance。

Despite the worldwide quest for Work-Life Balance, very few have found an acceptable definition of the concept.

全世界都在追求工作與生活的平衡點(diǎn)，但少有人能對(duì)此給出一個(gè)讓人接受的定義。

To define this concept, we should first define what work-life balance is not.

要對(duì)這個(gè)概念下定義，我們首先得厘清它不是什么。

? Work-Life Balance does not mean an equal balance. Trying to schedule an equal number of hours for each of your various work and personal activities is usually unrewarding and unrealistic. Life is and should be more fluid than that.

工作生活的平衡不是絕對(duì)的平衡。有人試圖讓不同的工作和個(gè)人活動(dòng)占用的時(shí)長(zhǎng)一樣，這么做不僅效果不佳，而且根本不切實(shí)際。你的生活本就很有流動(dòng)性，很容易變化。

? Your best individual work-life balance will vary over time, often on a daily basis. The right balance for you today will probably be different for you tomorrow. The right balance for you when you are single will be different when you marry, or if you have children; when you start a new career versus when you are nearing retirement.

你工作生活的最佳平衡點(diǎn)會(huì)隨時(shí)間變化，很可能每天都在變。今天的平衡和明天的平衡可能不一樣。單身的時(shí)候和結(jié)婚之后，或者有了孩子之后，包括剛開始踏入職場(chǎng)和退休之前，平衡點(diǎn)都不一樣。

? There is no perfect, one-size fits all, balance you should be striving for. The best work-life balance is different for each of us because we all have different priorities and different lives.

你并不需要追求一個(gè)完美且萬能的平衡。因?yàn)槊總€(gè)人的任務(wù)優(yōu)先級(jí)都不一樣，也都有自己的生活要過，所以我們的工作生活平衡點(diǎn)也不會(huì)相同。

However, at the core of an effective work-life balance definition are two key everyday concepts that are relevant to each of us. They are daily Achievement and Enjoyment.

不過，一個(gè)有效定義的核心包含兩個(gè)日常概念，它們跟我們每個(gè)人都息息相關(guān)。這兩個(gè)概念是成就感和愉悅感。

Work-life balance并不是說工作就只能追逐成就感，生活就只看重愉悅感。工作可以二者兼得，生活也是。

寫完一篇長(zhǎng)論文，蓋上電腦，成就感油然而生；如果導(dǎo)師對(duì)你的作品大加贊賞，你的愉悅感也隨之而來。

再比如，有朋友暗戀別人，叫你給她出主意，最終你的好點(diǎn)子幫助她收獲了愛情，這很難不算是成就感。

overwhelm /o?v?r?welm/ v壓垮；使應(yīng)接不暇

self-defeating adj事與愿違的；適得其反的；弄巧成拙的

prone /pro?n/ adj易于遭受；有做……的傾向

fluid /?flu??d/ adj流動(dòng)的；易變的

編輯：唐曉敏

Source: Nature; worklifebalance.com

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