2018年12月六级第3套长篇阅读匹配原文翻译及答案

A) As constant travelers and parents of a 2-year-old, we sometimes fantasize about how much work we can do when one of us gets on a plane, undistracted by phones, friends, or movies. We race to get all our ground work done: packing, going through security, doing a last-minute work call, calling each other, then boarding the plane. Then, when we try to have that amazing work session in flight, we get nothing done. Even worse, after refreshing our email or reading the same studies over and over, we are too exhausted when we land to soldier on with (继续处理) the emails that have inevitably still piled up.

作为经常旅行的人和2岁孩子的父母，我们有时会幻想当其中一人登上飞机时，没有电话、朋友或电影的干扰，能完成多少工作。我们争分夺秒地完成所有地面工作：打包、通过安检、打最后一个工作电话、互相通话，然后登机。然后，当我们试图在飞行中进行那惊人的工作时段时，却什么也没完成。更糟的是，在刷新邮件或反复阅读同样的研究报告后，我们着陆时已经精疲力尽，无法继续处理那些不可避免地堆积起来的电子邮件。

B) Why should flying deplete us? We're just sitting there doing nothing. Why can't we be tougher, more resilient (有复原力的) and determined in our work so we can accomplish all of the goals we set for ourselves? Based on our current research, we have come to realize that the problem is not our hectic schedule or the plane travel itself; the problem comes from a misconception of what it means to be resilient, and the resulting impact of overworking.

为什么飞行会让我们精疲力尽？我们只是坐在那里什么也不做。为什么我们不能更坚强、更有复原力和更坚定地工作，以便完成我们为自己设定的所有目标？基于我们当前的研究，我们意识到问题不在于我们忙碌的日程或飞机旅行本身；问题源于对复原力含义的误解，以及过度工作带来的影响。

C) We often take a militaristic, "tough" approach to resilience and determination like a Marine pulling himself through the mud, a boxer going one more round, or a football player picking himself up off the ground for one more play. We believe that the longer we tough it out, the tougher we are, and therefore the more successful we will be. However, this entire conception is scientifically inaccurate.

我们经常以一种军国主义式的、“强硬”的方式来对待复原力和决心，就像海军陆战队员在泥泞中爬行、拳击手多打一个回合，或足球运动员从地上爬起来再踢一场比赛。我们相信，我们坚持得越久，就越坚强，因此也会越成功。然而，整个观念在科学上是不准确的。

D) The very lack of a recovery period is dramatically holding back our collective ability to be resilient and successful. Research has found that there is a direct correlation between lack of recovery and increased incidence of health and safety problems. And lack of recovery—whether by disrupting sleep with thoughts of work or having continuous cognitive arousal by watching our phones—is costing our companies $62 billion a year in lost productivity.

正是缺乏恢复期，极大地阻碍了我们集体的复原力和成功能力。研究发现，缺乏恢复与健康和安全问题发生率的增加直接相关。无论是因工作思绪干扰睡眠，还是因看手机导致持续的认知唤醒，缺乏恢复每年使公司损失620亿美元的生产力。

E) And just because work stops, it doesn't mean we are recovering. We "stop" work sometimes at 5 pm, but then we spend the night wrestling with solutions to work problems, talking about our work over dinner, and falling asleep thinking about how much work we'll do tomorrow. In a study just released, researchers from Norway found that 7.8% of Norwegians have become workaholics (工作狂). The scientists cite a definition of "workaholism" as "being overly concerned about work, driven by an uncontrollable work motivation, and investing so much time and effort in work that it impairs other important life areas."

工作停止了，并不意味着我们在恢复。我们有时在下午5点“停止”工作，但随后整晚都在绞尽脑汁解决工作问题，晚餐时谈论工作，入睡时想着明天要做多少工作。在一项刚刚发布的研究中，挪威研究人员发现7.8%的挪威人已成为工作狂。科学家引用了“工作狂”的定义：“过度关注工作，受不可控的工作动机驱动，投入如此多的时间和精力在工作上，以至于损害了其他重要的生活领域。”

F) We believe that the number of people who fit that definition includes the majority of American workers, which prompted us to begin a study of workaholism in the U.S.. Our study will use a large corporate dataset from a major medical company to examine how technology extends our working hours and thus interferes with necessary cognitive recovery, resulting in huge health care costs and turnover costs for employers.

我们相信符合这一定义的人数包括大多数美国工作者，这促使我们开始研究美国的工作狂现象。我们的研究将使用一家大型医疗公司的大型企业数据集，来检查技术如何延长我们的工作时间，从而干扰必要的认知恢复，导致雇主巨大的医疗保健成本和人员流动成本。

G) The misconception of resilience is often bred from an early age. Parents trying to teach their children resilience might celebrate a high school student staying up until 3 am to finish a science fair project. What a distortion of resilience! A resilient child is a well-rested one. When an exhausted student goes to school, he risks hurting everyone on the road with his impaired driving; he doesn't have the cognitive resources to do well on his English test; he has lower self-control with his friends; and at home, he is moody with his parents. Overwork and exhaustion are the opposite of resilience and the bad habits we acquire when we're young only magnify when we hit the workforce.

对复原力的误解往往从幼年开始。试图教孩子复原力的父母可能会为一个高中生熬夜到凌晨3点完成科学展览项目而庆祝。这是对复原力多么大的扭曲！一个有复原力的孩子是休息充足的孩子。当一个疲惫的学生去上学时，他可能会因驾驶受损而危及路上的每个人；他没有足够的认知资源在英语考试中取得好成绩；他对朋友的自控力较低；在家里，他对父母脾气暴躁。过度工作和疲惫与复原力背道而驰，我们年轻时养成的不良习惯在进入职场后只会被放大。

H) As Jim Loehr and Tony Schwartz have written, if you have too much time in the performance zone, you need more time in the recovery zone, otherwise you risk burnout. Gathering your resources to "try hard" requires burning energy in order to overcome your currently low arousal level. It also worsens exhaustion. Thus the more imbalanced we become due to overworking, the more value there is in activities that allow us to return to a state of balance. The value of a recovery period rises in proportion to the amount of work required of us.

正如Jim Loehr和Tony Schwartz所写，如果你在绩效区域花费太多时间，你需要更多时间在恢复区域，否则你就有精疲力竭的风险。聚集资源“努力尝试”需要消耗能量以克服当前的低唤醒水平。这也加剧了疲惫。因此，由于过度工作导致的失衡越严重，那些让我们恢复平衡状态的活动就越有价值。恢复期的价值与要求我们工作的量成正比。

I) So how do we recover and build resilience? Most people assume that if you stop doing a task like answering emails or writing a paper, your brain will naturally recover, so that when you start again later in the day or the next morning, you'll have your energy back. But surely everyone reading this has had times when you lie in bed for hours, unable to fall asleep because your brain is thinking about work. If you lie in bed for eight hours, you may have rested, but you can still feel exhausted the next day. That's because rest and recovery are not the same thing.

那么，我们如何恢复并建立复原力呢？大多数人认为，如果你停止一项任务，如回复电子邮件或写论文，你的大脑会自然恢复，这样当你晚些时候或第二天早上再次开始时，你会恢复精力。但读到这篇文章的每个人肯定都有过这样的经历：躺在床上几个小时，因为大脑在想工作而无法入睡。如果你在床上躺了八个小时，你可能休息了，但第二天仍然会感到疲惫。那是因为休息和恢复不是一回事。

J) If you're trying to build resilience at work, you need adequate internal and external recovery periods. As researchers Zijlstra, Cropley and Rydstedt write in their 2014 paper: "Internal recovery refers to the shorter periods of relaxation that take place within the frames of the work day or the work setting in the form of short scheduled or unscheduled breaks, by shifting attention or changing to other work tasks when the mental or physical resources required for the initial task are temporarily depleted or exhausted. External recovery refers to actions that take place outside of work—e.g. in the free time between the work days, and during weekends, holidays or vacations." If after work you lie around on your bed and get irritated by political commentary on your phone or get stressed thinking about decisions about how to renovate your home, your brain has not received a break from high mental arousal states. Our brains need a rest as much as our bodies do.

如果你想在工作中建立复原力，你需要充足的内部和外部恢复期。正如研究人员Zijlstra、Cropley和Rydstedt在2014年的论文中所写：“内部恢复指的是在工作日或工作环境中发生的较短放松期，形式为有计划或无计划的休息，通过转移注意力或切换到其他工作任务，当初始任务所需的心理或生理资源暂时耗尽或疲惫时。外部恢复指的是发生在工作之外的行为——例如，在工作日之间的空闲时间，以及在周末、假期或休假期间。”如果下班后你躺在床上，被手机上的政治评论激怒，或因考虑如何装修房屋的决策而感到压力，那么你的大脑就没有从高心理唤醒状态中得到休息。我们的大脑和身体一样需要休息。

K) If you really want to build resilience, you can start by strategically stopping. Give yourself the resources to be tough by creating internal and external recovery periods. Amy Blankson describes how to strategically stop during the day by using technology to control overworking. She suggests downloading the Instant or Moment apps to see how many times you turn on your phone each day. You can also use apps like Offtime or Unplugged to create tech free zones by strategically scheduling automatic airplane modes. The average person turns on their phone 150 times every day. If every distraction took only 1 minute, that would account for 2.5 hours a day.

如果你真的想建立复原力，你可以从策略性地停止开始。通过创建内部和外部恢复期，给自己成为坚强的资源。Amy Blankson描述了如何通过使用技术控制过度工作，在白天策略性地停止。她建议下载Instant或Moment应用，以查看你每天打开手机的次数。你也可以使用像Offtime或Unplugged这样的应用，通过策略性地安排自动飞行模式来创建无技术区。普通人每天打开手机150次。如果每次分心只花1分钟，那每天就会占2.5小时。

L) In addition, you can take a cognitive break every 90 minutes to charge your batteries. Try to not have lunch at your desk, but instead spend time outside or with your friends—not talking about work. Take all of your paid time off, which not only gives you recovery periods, but raises your productivity and likelihood of promotion.

此外，你可以每90分钟进行一次认知休息，以充电。尽量不要在办公桌前吃午餐，而是花时间在外面或与朋友在一起——不谈论工作。休完所有带薪假期，这不仅给你恢复期，还能提高你的生产力和晋升可能性。

M) As for us, we've started using our plane time as a work-free zone, and thus time to dip into the recovery phase. The results have been fantastic. We are usually tired already by the time we get on a plane, and the crowded space and unstable internet connection make work more challenging. Now, instead of swimming upstream, we relax, sleep, watch movies, or listen to music. And when we get off the plane, instead of being depleted, we feel recovered and ready to return to the performance zone.

至于我们，我们已经开始将飞行时间用作无工作区，从而有时间进入恢复阶段。结果非常好。我们通常在登机时就已经累了，拥挤的空间和不稳定的互联网连接使工作更具挑战性。现在，我们不再逆流而上，而是放松、睡觉、看电影或听音乐。下飞机时，我们不再感到精疲力尽，而是感到恢复，并准备好回到绩效区域。