Do you think that you have no time to catch up on your favorite TV series, go out with your friends on the weekend, or just sit around relaxing around doing nothing? You might have a boatload of time at your disposal, but don’t even know it!

你是不是觉得自己没有时间追看喜欢的电视剧，跟朋友在周末外出，甚至连无所事事放松一下的时间也没有?其实你也许有许多可以支配的时间，只是你没有意识到。

Here are 15 reasons as to why you might be crunched for some R&R:

下面就是你没有办法休息放松的15个原因：

1. Your workplace is full of distractions

你办公的地方太容易分心

Chatty coworkers, silly desk toys and emails of cute cats can put a damper on your ability to get things done. Eliminate distractions in your workspace by using noise-cancelling headphones or purchasing a white noise machine, work in a different area of the office or ask for a workspace reassignment, or log off of email or the internet completely when working.

聊天的同事、傻傻的桌面玩具、关于喵星人的电子邮件都可以成为你完成工作的阻碍。想要消除办公地点这些让人分心的事物，你可以戴上消除噪音的耳机，买一台白噪声机器，在办公室里另找一片地方工作或者要求重新分配一个工作区，也可以在工作时退出邮箱登陆或者完全断开网络。

2. You say “Yes” to everything that comes your way

你对所有落在你头上的事情都应承下来

You don’t have to always say yes to everything that comes your way, be it an invite to a party or function, a question or even a chance to do something completely out of the blue. Think twice before saying yes to something – you have the power to control your schedule and your time.

你没有必要把所有落在你头上的事情都应承下来，比如说邀请你参加的一个聚会或者活动，向你提出的一个问题，甚至是突然让你做某件事。在答应做这些事之前要三思，你有权掌控自己的日程和时间。

3. You mistake work time for playtime

你把工作时间用来玩了

You say you’re working, but you’re playing yet another level of Candy Crush Saga…which one is it? Work or play? Playing during work time adds more time to your day and messes up your schedule. If you just sat down and worked, you’d be done so much sooner than if you stopped to play.

你说自己在工作，可是你又玩了一关《糖果粉碎传奇》游戏……你到底在做什么，是工作还是玩?在工作时间玩耍会让你的工作时间延长，打乱你的日程。如果你坐下来好好工作，那么你结束工作的时间会比你停下来玩游戏要早得多。

4. You don’t commit to scheduling meetings and appointments

你没有出席计划好的会议和约见

Not committing to meetings or appointments creates more work, effort and wasted time. Stop being wishy-washy when you receive an invite: you’ll either attend or not.

没有应约出席会议或约见会增加你的工作量，还会浪费时间。当你接受一项邀请的时候不要漫不经心，你要么出席，要么不要答应。

5. You don’t book your vacation well enough in advance

你没有提前足够多的时间预约休假

Your vacation days are racking up at work, you’re feeling drained and the year’s almost finished. Why didn’t you put in that vacation request months ago? Take action and be sure to book your vacations in advance, you’ll be happy you did in six months’ time!

你的假期时间被工作吞噬了，你感觉筋疲力尽，这一年好像都要结束了。你为什么不提前几个月提出休假的要求呢?行动起来，确保自己提前预约了假期，如果你提前半年预约会很开心的。

6. You watch the clock too much

你总是在看时间

Counting all the minutes and seconds in your day isn’t healthy time management. If you’re constantly looking at or managing your schedule, you’re using up all your time: work and play time included.

工作时总是读分数秒并不是健康的时间管理方式。如果你总是在看时间或者管理你的日程，你就把时间都花完了，包括工作时间和娱乐时间。

7. You get caught up in other people’s business and drama

你陷入了别人的事务和生活

“I heard Joey had this terrible truck accident last weekend, broke both arms, and has to settle things in court… plus his wife’s threatening to leave him and take the kids with her…” Blah, blah, blah. The gossip mills will always be turning with information that really isn’t useful to your life. Step away from the gossip and instead spend your time on yourself and creating a life you love.

“我听说Joey上周末出了严重的卡车事故，两条胳膊都折了，还要上法庭。而且他老婆还威胁要离开他，还要把孩子都带走……”诸如此类的八卦总是源源不断，而它们对于你的生活毫无意义。远离八卦，把你的时间都花在自己身上，用来创造你爱的生活。

8. You make mountains out of molehills

你小题大做

You just broke the heel on your favorite pair of shoes! Your day is ruined…or is it? There’s no reason to waste time getting caught up on little things that can be fixed. Get the item fixed and move on with your life.

你最爱的那双鞋的鞋跟坏了!你的一天都被毁了……是这样吗?没有理由把时间浪费在那些可以处理好的小事上。解决了问题就继续你的生活吧。

9. You check your smart phone every three minutes

你每三分钟就看一下你的智能手机

Constantly checking email, text messages, social media all adds up over time, especially if you are trying to relax. Put down the phone—or better yet, shut it off completely to prevent yourself from checking in every few minutes.

过于频繁地查看邮件、短信和社交媒体都会占用你的时间，尤其是如果你还想有时间放松的话。把手机放下，最好是关机，这样你就不会每隔几分钟就看一次。

10. You volunteer too much of your personal time.

你自愿牺牲了太多私人时间

Do you go out of your way to volunteer your time even when it isn’t asked for? Sure, helping people out is good, but being burned out and bitter is not. Strike a balance as to how much of your free time you’ll volunteer or donate to your favorite causes per month.

你是否自愿付出了太多时间，去做一些甚至没有要求你做的事?当然，帮助别人是好的，但是忙到筋疲力尽就不好了。要平衡掌握你自愿付出多少私人时间，或者每个月愿意花多少时间上你最爱的课程。

11. You participate in too many hobbies, clubs or extracurricular activities

你参加了太多的兴趣活动、俱乐部或者业余活动

You signed up for yoga, Spanish lessons, pastry making, juggling lessons and antique cabinetry classes… every week! Stretching yourself thin is never good, especially when you were trying to relax in the first place. Narrow down your activities to one or two to keep things in check.

你报名了瑜伽课、西班牙语课、点心制作、慢跑课程、古董家具课……而且每周都如此!过分压榨自己的时间本来就不好，尤其是你首先想要放松一下。控制一下，把你的活动压缩到一两项。

12. You wake up late

你起床晚

Trying to squeeze more time in your day after a late start? Unfortunately relaxation and fun time are the first two things to get cut when you have a late start. Give yourself time to relax by getting a good night’s rest and waking up at the time you’re supposed to wake up.

因为开始的晚了，所以在白天拼命挤压时间?不幸的是，如果你起晚了，放松和娱乐是你首先要放弃的两件事。晚上好好休息，白天按时起床，这才能保证你有时间放松。

13. You don’t plan your day

你没有计划好一天的安排

A day without plans can quickly turn into a day of doing things for other people, or doing things that aren’t really necessary, thereby wasting your time even more. Get started by jotting down at three tasks that must get done for tomorrow, as well as when you’ll stop working so you can rest and relax.

没有计划的一天会很快变成为了他人忙碌或者做一些没有必要的事情，这会浪费你更多的时间。一开始可以写下明天必须完成的三个任务以及停止工作的时间，这样你就可以休息放松了。

14. You feel everything you do has to be perfect or “just so.”

你认为自己做的每一件事都必须完美

Perfectionism can kill time in an instant. This isn’t to say you should do sloppy or incomplete work, but pick and choose your battles where you can do things well, better, and best.

完美主义非常消耗时间。这并不是说你要草率行事或者不完成工作，但你要学会选择，哪些事要做好，哪些事要做得更好，哪些要做到最好。

15. You tell yourself you have no time to relax and have fun

你告诉自己没有时间放松娱乐

Ahh, the classic case of self-sabotage. If you constantly tell yourself you don’t have any time for relaxing or fun, pretty soon you’ll believe it one hundred percent. Be adamant about finding times to relax and have fun: delegate work, rework your schedule, or give up that nonessential volunteer position.

噢，这是自我糟践的典型案例。如果你不断告诉自己没有时间放松或娱乐，很快你就会百分之百相信这一点。你要坚定地抽出时间去放松娱乐：合理分配工作，重新规划日程，或者放弃那些不必要的自愿工作。