1. Watching emotionally charged television shows 追剧追得太投入

 

One of the ways binge-watching emotionally charged TV shows can lead to mental exhaustion¹ is through temporarily imagining yourself experiencing the same feelings and events of a specific character.

一集接一集地看牵动人心的电视剧会让你精神疲惫，因为你在追剧过程中会想象自己也在经历剧中人物的情感纠葛。

 

In excess, however, sustained high-intensity emotions, positive or negative, can result in a state of heightened arousal and overstimulation, ultimately leading to mental fatigue², difficulty focusing and poor energy levels.

但是，追剧太投入会让你一直处于强烈的情绪之中，无论是正面还是负面的情绪都会导致你过于兴奋和激动，最终让你变得萎靡、难以集中注意力、精疲力尽。

 

2. Waiting too long between meals 两餐之间间隔太久

 

The body scores energy from the foods we eat, and relies on a steady supply of it. This backup energy supply only lasts about three to six hours, so going too long without food sets off biological and psychological mechanisms³ that turn on our eating drive — usually, this can lead to strong cravings for processed carbs, which are foods with a high-glycemic load.

身体从我们吃的食物中汲取能量，需要一日三餐的稳定供应。每餐所供应的能量大约只能维持3到6小时，因此太长时间不吃东西会触发生理和心理机制让我们食欲大增，这种情况下我们通常会特别想吃精制碳水化合物，也就是那些高血糖指数食物。

 

"As we eat more carbs, especially simple ones, our insulin levels climb," nutritional⁴ psychologist Uma Naidoo said."Once our insulin levels peak after eating, our blood sugar can subsequently crash and lead to a distinct feeling of being physically⁵ drained."

营养心理学家乌马·奈杜说：“当我们摄入了更多碳水化合物，尤其是单一的碳水化合物后，我们的胰岛素水平就会上升。一旦胰岛素水平达到顶峰，我们的血糖水平就会下降，从而引发明显的疲倦感。”

 

3. Working at a messy desk 办公桌太乱

 

Working in a cluttered⁶ environment may increase distractibility and inattentiveness. The result? Tasks take longer to complete, requiring you to use up more mental focus and energy over time.

在一个凌乱的环境中工作会让你更容易分心和走神。结果就是，你需要花更长时间才能完成任务，在这一过程中不得不强迫自己集中注意力，从而消耗更多能量。

 

4. Planning too far in advance 过早地计划好一切

 

Being constantly exposed to a full calendar of obligations can cause an uptick in anticipatory⁷ anxiety and adversely⁸ affect working memory and processing speed.

总是要面对一大堆待办事项会增加你的预期性焦虑，并对你的工作记忆和处理速度产生负面影响。

 

This can impede⁹ your ability to remain mindful and efficiently¹⁰ complete tasks in the moment, resulting in poor motivation and mental exhaustion.

这会妨碍你专心高效地完成当前的任务，并会导致你动力不足、精神疲惫。

 

5. Having too many tabs open 打开的标签页太多

 

Not only are you overwhelming your laptop's battery by having 25 tabs open, you're putting your brain into overdrive too.

同时打开25个标签页不仅会让你的电脑电池不堪重负，还会让你的大脑也超负荷运转。

 

"Bouncing from tab to tab gives your ego¹¹ the misconception you're getting an incredible amount of work done," said Rana Mafee, chief neurologist at Case Integrative Health in Chicago. "In reality, you're not fully¹² processing anything you're trying to efficiently consume."

芝加哥病例综合健康机构的首席神经学家拉娜·玛菲说：“从一个标签页切换到另一个标签页会给你一种自己做了很多事的错觉。事实上，你是贪多嚼不烂。”

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