回到现实

你知道最糟心的是什么吗？就是在经历纯粹的逃离时刻后，又要回归日常生活。好吧，让我举个经典例子：暑假结束后返校。

You know what sucks? Going back to your life after a moment of pure escape. Okay. Let me give you a classic example. Going back to school after summer break.

再举个更成熟的例子：和朋友度过愉快的周末短途旅行后回去上班。呃，太难受了。不幸的是，我们不可能一辈子都在度假、和朋友聚会、参加派对或与家人共度节日。

Let me give you a more mature example. Going back to work after a fun weekend trip with friends. Ew. That sucks. And the unfortunate thing is we can't spend our entire lives on vacation, hanging out with friends, going to parties, celebrating holidays with family.

我们不可能永远那样生活。事实上，如果真那样，反而会失去乐趣。我们总能在那种环境中找到让自己感到压力和焦虑的方式。逃离之所以感觉美好，正是因为现实充满挑战——它伴随着责任。

We can't spend our entire lives doing that. In fact, if we did, it wouldn't be enjoyable anymore. We'd find a way to get stressed out and to feel pressure in that environment. The reason why escape feels so good is because reality is so challenging. It comes with responsibility.

现实生活平淡乏味，有必须完成的工作——虽然这些也很有意义。但日常生活的乐趣远不及逃离时刻。正是这种对比让逃离显得格外珍贵，因为我们同时体验着两种状态。

It's mundane. It's tedious. There's work to be done, and that's really rewarding too. But our day to day routines are not nearly as enjoyable as our escapes. But that's what makes the escape feel so good is that we experience both in our lives.

根据我的经验，这种生活平衡中最具挑战性的部分，就是从逃离状态回归现实的过渡期。这正是我现在的困境——我刚结束一次长途旅行，去了巴黎、米兰和纽约时装周进行拍摄。虽然严格来说算是工作，但这无疑是对日常现实的逃离。

In my experience, one of the most challenging parts of this balance in life is the transition from escape back to reality. That's actually a struggle I'm going through right now. I just got back from a really long trip. I went to Paris and Milan in New York for fashion week and for some photoshoots. And even though technically, I guess, that's considered work, it was undeniably an escape from my day to day reality.

我不在家，而是和挚友Jared在一起，期间另一位好友Owen也来了。我有大把时间闲逛，漫步在造访的城市里。这绝对是脱离现实的状态，而回家后的适应过程很艰难。

I wasn't at home. I was there with my best friend, Jared. And for a little bit, my other best friend, Owen, was there too. I had a lot of time off to just hang out, walk around the cities I was visiting. I was definitely removed from reality, And returning home has been challenging.

节目插播一条信息：本节目由The Ordinary赞助。自我护理很重要，但成本可能很高，尤其是护肤品。值得庆幸的是，The Ordinary致力于提供优质平价护肤品，让每个人都能用上真正有效的产品。他们的实验室研发配方能精准满足肌肤需求，官网还提供免费的护肤方案定制服务。

I briefly interrupt this episode to let you know that this episode is presented by the ordinary. Self care is important, but it can be super expensive, right, especially when you're talking skincare products. Thankfully, The Ordinary is focused on quality skincare that's priced to make great skincare accessible to everyone, and that genuinely works. Formulations created in their lab designed to give your skin precisely what it needs. They've even made a free regimen builder on their website if you don't know where to start.

使用优惠码MSC10可在theordinary.com享受九折优惠。现在回到节目内容。我一生中经历过无数次这样的时刻，无论是之前提到的暑假结束后返校，承受着重返校园和现实的压力与伤感；还是假期结束后，在与家人共度两周、感受内心平和后，重新投入快节奏的工作状态。甚至小规模的场景也是如此，比如周末参加音乐节后回家，或是与朋友度过一个非常愉快的周末——可能我就在洛杉矶家中，但那个周末活动特别丰富，格外令人兴奋。

Use code MSC 10 for 10% off at theordinary.com. Now back to the episode. I've experienced this so many times throughout my life, whether it was, as I mentioned earlier, going back to school after summer break, experiencing the weight and the sadness that comes with going back to school and going back to reality, or after the holidays, going back to work, you know, after, like, two weeks of hanging out with family and feeling so connected to myself and and my peace and then going back to sort of the fast paced reality of of work. Even on smaller scales, like going to a music festival for the weekend and then coming home, having a really fun weekend with friends. Maybe I'm in Los Angeles at home, but maybe there was a lot of activity going on that weekend, and it was particularly exciting.

即便在那之后重返工作、回归现实也可能充满挑战。多年来，我逐渐摸索出一套让这个过程变得轻松的方法。我是否完全掌握了诀窍？并没有。就像我说的，我刚结束旅行回来，现在仍有些适应困难。

Even going back to work after that going back to reality after that can be challenging. Over the years, I've slowly but surely developed a method to making this process easier. Do I have it all figured out? No. Because as I said, I just got back from this trip, and I'm struggling a little bit.

不过，如果没有这套方法，我的状态可能会更糟。我认为自己某种程度上破解了如何以最佳方式过渡、最大限度减少负面情绪的密码。今天我要分享给大家的就是——艾玛的「快乐时光后回归现实法则」。需要说明的是，我很感恩现在的生活，也非常热爱它。

However, I think I would be struggling more if I didn't have the method that I have in place. I think I've somewhat cracked the code on how to ease the transition in the best way possible to minimize negative emotions. And so that's what I'm gonna be sharing with you all today, Emma's method to returning to reality after a moment of fun and escape. And the thing is, I I'm grateful for my life. I love my life.

其实你是否热爱生活并不重要。回归现实本身就有其艰难之处，无论你当下境遇如何。当然，如果你正处于人生低谷，这种体验确实会更痛苦。但即便生活顺遂，现实终究是现实。

It it's it doesn't even matter if you love your life. There's something about going back to reality that's tough no matter what's going on in your life. You know? I mean, I definitely think the experience is worse and more challenging if your life is in a particularly challenging place. But even if you're in a good place, reality is reality.

责任就是责任。希望我今天分享的方法能对你们有所帮助。就像我的瑜伽老师说的：择其善者而从之。明白吗？

Responsibility is responsibility. You know? And hopefully, my method that I share with you all today will help you all. And as my yoga instructor says, take what you want and leave what you don't. Okay?

这套方法可能不完全适合你，但可以选取对你有用的部分。如果全部都不适用，那就全部舍弃。闲话少说，下面就是艾玛的回归现实指南：在放松期开始前，我喜欢先回顾自己的经历，提醒自己之后回归常规生活会产生什么影响。分析最近几次的经历和感受，思考这次能做哪些调整让过渡更轻松？

This might not work perfectly for you, but take the elements that you want and leave what you don't. And if that means leaving all of it, then leave all of it. But without further ado, this is Emma's guide to returning to reality. The first thing I like to do before the escape begins is remind myself of my history, remind myself of how the transition back to my routine later impacts me, Analyze the last few times and how it went. What could I change and do better this time to make the transition easier at the other side of this escape?

这种过渡可能发生在任何场景——度假、节日假期、欢乐周末都不例外。关键是通过分析过往经历来更了解自己。

Now, again, this could be anything. Vacation, holiday break, a fun weekend. It doesn't matter. Analyze my history. Know myself.

并试图找出如何为那不可避免的过渡做好最佳准备，无论它何时到来。这种分析常让我意识到，当我回归生活时，无论回到的是否是充满压力的生活，我总会感到强烈的恐惧和悲伤。就像注定般，我只感到难过。于是我记下这点，也记下通常从某种逃避中回归时，我会感到精疲力竭。

And try to figure out how to best prepare for that inevitable transition that will happen in however long. And that analysis usually reminds me that when I get back to my life, whether I'm returning to a life that's stressful or not, I tend to feel an intense sense of dread and sadness. Like, inevitably, I just feel sad. So I take note of that. I also take note of the fact that usually when I return from some sort of escape, I feel exhausted.

比如回来后可能需要在日程中安排更多睡眠时间。我也知道回归头几天往往效率不高。实际上不总是几天——有时是一天，有时仅仅是回来后的第一个早晨。

Like, I might need to schedule in time when I get back if I can to sleep a little more. I also know that the first few days back, I tend to not get as much done. Actually, it's not always a few days. Sometimes it's, like, one day. Sometimes it's just the first morning back.

有时是整个回归后的第一周。这取决于逃避的时长：二十天的旅行需要比欢乐周末更长的恢复期，对吧？最后我知道，当我回归现实时，常会遇到创作瓶颈。

Sometimes it's the first week I'm back. It depends on how long the escape was. Like, if I go on a twenty day trip, that takes longer for me to recover from than a fun weekend with friends. Right? And lastly, I know that when I return to my reality, I tend to experience creative mental blocks.

通常因为处于逃避状态时，我会纵容自己沉溺于平常不接触的事物。我说的不是美食或休息这类事，而是网络。在逃避时刻我会放任自己沉迷网络——比如度假时想刷Instagram？去他的。

Usually because I think when I'm in some sort of escape, I tend to let myself indulge in things that I don't normally let myself indulge in. And I'm not talking about, like, food or relaxation, like laying down. I'm talking about the Internet. I let myself indulge in the Internet when I'm having a moment of escape. Like, if I wanna scroll on Instagram when I'm on vacation, fuck it.

懂吗？我尽量克制，但那正是我防线最松懈的时刻，这些事也最常发生。我注意到生活中大量浏览网络内容与遭遇创作瓶颈有直接关联——网络噪音会遮蔽我的创作思维。所以我知道逃避之后，可能需要几天才能重新连接创作状态，这取决于我沉迷网络的程度。

You know? I try not to, but that's the time that I let my guard down the most, and those things tend to happen the most. And I have noticed a direct correlation in my life between scrolling on the Internet and consuming a lot of Internet content and experiencing create creative mental blocks. I feel like the noise of the Internet clouds my creative mind. And so I know that after a moment of escape, it might take me a few days to tap back into my creative mind, you know, depending on how much I indulged in the Internet.

有时在逃避期我完全没接触网络，回归后仍会遇到创作瓶颈。这可能是因为经历的快乐和分心关闭了大脑的某个区域，我不确定。但这种情况确实存在，而网络会让它更严重。

Now sometimes I don't indulge in the Internet at all during my escape, and I still return to a creative mental block. And that could be because perhaps the fun that I had and the and the distraction that I experienced shut that part of my brain off. I don't know. But that does tend to happen. The Internet part makes it worse.

即使不上网，这仍是场挣扎——或许程度较轻，但仍是挣扎。我清楚自己这些特质，因此能开始规划回归方案，尽可能给自己预留恢复的时间和空间。你明白我的意思吗？

But even if I'm not on the Internet, it's still it's still a struggle. Maybe less so, but still a struggle. So I know all of that about myself. And so I can begin to plan my return and how I'm going to sort of give myself the time and the space, if possible, to recover properly. You know what I mean?

这让我想到下一步：提前规划。在开始休假前，我会尽可能完成更多工作，这样回来后就能有更多缓冲空间，不至于面对一份令人望而生畏的待办清单。这样做有两个好处：一是能让我彻底享受假期，而不用为返工后的压力担忧——这点我们稍后会详细讨论。

And so that leads me to my next step, which is planning ahead. Before an escape begins, I try to get as much work done as I possibly can so that when I return, I have a bit more wiggle room. I have a bit more space to recover, and I'm not returning to, like, a to do list that is daunting. And this is helpful for two reasons. Number one, because I'm able to fully enjoy my escape, and I'm not stressed about what I'm returning to, which we'll talk more about that in a minute.

这是其益处之一。另一个原因是基于我对自己的了解——如果回来面对的是堆积如山的任务清单，压力会让我陷入瘫痪状态，实际效率反而更低。那种待办事项带来的压迫感会让我完全无法行动，整个人像被时间冻结了一样。

But that's one reason why it's helpful. But also because I know myself. And if I return to an overwhelming checklist of things to do, I'm going to end up feeling frozen by the stress of that, and I'll actually get less done. Like, I'll return and be less productive because that pressure and that stress of that to do list will overwhelm me to a point where I literally can't do anything. I'm I'm I'm frozen in in time.

我的另一种规划方式是尽量安排休假结束时有调整日。比如和朋友周末出游时，我会计划周日早上返回，这样周日整天都能在家放松适应，周一就能元气满满地回归。若无法实现（比如周日结束休假周一必须上班），我会尽量把周一安排成轻工作量日。当然根据工作性质这未必总能实现，但我至少会努力预留一天缓冲期。

Another way that I plan is I try to plan my escape in such a way when possible where I can maybe have a day off before I get back to my normal routine. Like, for example, let's say I'm planning a weekend trip with friends. I might plan to get back Sunday morning so I can have that whole day on Sunday to relax, enjoy the rest of the weekend at home, reacclimate so that on Monday, I can get back to it. Now if that's not possible and say, my escape ends on a Sunday, and I got I gotta go to back to work on Monday, I might plan a really light workday for that Monday if possible. Now, again, depending on your on your school or your job, like, this might not always be possible, but I try my best to plan a day of chill at least before I go back to my life.

因为适应日确实很有帮助。我还会提前规划返工首周的工作内容，这样出发前就对回归后的安排心中有数。比如我知道回来第一天要录播客、采购日用品...明确知道要面对什么能让我感觉准备充分，而不是回来面对一堆未知数。

You know? Because it really is helpful to have a day to reacclimate. And I also try to figure out what I'm going to work on on that first week that I return so that I have sort of an understanding of what I'm returning to before I even leave. Like, I already know when I get back. I'm I'm on the first day, I'm gonna record a podcast, and then I'm going to go grocery shopping, and then I'm gonna like, I like to know exactly what I'm returning to so that I feel prepared, and and I'm not returning to a bunch of question marks.

明白吗？在出发前就知道回归后将面对什么，这种心理准备很美妙。你不会觉得回到混乱中，而是回到可控状态。

You know? There's something nice about knowing what you're returning to before you even leave. You just feel more prepared psychologically. You don't feel like you're returning to chaos. You're returning to control.

你完全清楚回归后的局面。这不仅让你能彻底放松休假，这种认知还会深植潜意识——就像播下种子。回来后能快速进入状态，因为你早在离开前就清楚知道要接手的工作。接下来我的建议是：充分享受休假时光。

You know exactly what you're coming back to. And there's something about that that, again, not only allows you to fully escape, but also it's in your subconscious. You've planted a seed. So when you get back, it's much easier to get right into things because you already know what you're getting back into, and you've known that since before you left. Now my next step is to fully enjoy the escape.

这对我而言颇具挑战，因为我总试图把工作和休闲混在一起——用亲友的话说，我是个不折不扣的工作狂，总想优化每分每秒。作为A型人格，我很难彻底放松，但这至关重要。若不能明智利用休假时间充电，从长远看反而会降低整体效率。

Okay? Now this is something that's kind of hard for me because I have a tendency to, like, try to combine my work life and my time off because as many people in my life call me, I'm very much a workaholic type of person where I'm like, every moment I have free, I'm like, well, I might as well use this to work on this thing that I've you know, I have a tendency to try to optimize my time. Like, I'm very particular about how I spend my time, and I'm very type a, and I like to use every moment wisely. And so it can be very challenging for me to fully escape, but it's so important because if you don't use the time that you're escaping wisely, if you don't use your time off wisely, then you're not recharging. And that's actually a shame and is technically less productive.

我们需要充电才能以充沛的精力、热情和动力重返工作和现实生活。我们必须充电，这非常重要。听着，有时我们需要充电却无法做到。

We need to recharge in order to go back to work and go back to reality and our responsibilities with vigor and excitement and motivation. We have to recharge. It's so important. And listen. Sometimes we need to recharge, and we can't.

这就是现实，很糟糕。但每当我们有机会逃离时，我认为应该充分享受。比如完全投入其中，关闭大脑中工作和现实的那部分，单纯享受平静、乐趣和轻松。这才是让'逃离'最具成效的方式——虽然听起来矛盾，尤其对我这种工作狂来说，总觉得如果在逃离时还能完成些事情才算更高效。

That's just reality. That sucks. But whenever we get the chance to escape, I think it's best used in full. Like, lean into it, turn the work side, the reality side of your brain off, and just enjoy the peace and the fun and the lightheartedness. I think that's what makes an escape most productive, which sounds counterintuitive, especially to the workaholic like me who's like, well, but if you can get something done while you're escaping, then, you know, that's actually even more productive.

但通过生活经历我意识到根本不是这样。因为最终当你回归现实时，你会发现自己和离开时一样疲惫。回归后反而更加迟钝，因为这种重返现实的过程更痛苦——你期待感受到回归的振奋与兴奋，却未能如愿。这种失望感会让你懊恼：我本该享受休息时光，却用来工作，现在又要回去工作，精疲力竭却根本没充到电。

But I actually, through life experience, have realized that is not the case, like, at all. Because what ends up happening is when you return to reality, you end up no more rested than you were when you left. And so you return, and you're actually even more sluggish than you were before because this transition back to reality is even more painful because you you expect to feel a sense of of invigoration and excitement to be back, and then you don't. And it's disappointing, and you're like, wait. I wasted my time when I should have been enjoying my break, but instead I used it to work.

所以我认为真正让自己享受逃离时光非常重要。我极力强迫自己划清界限：让逃离就是逃离，工作就是工作。当然偶尔也会有例外，比如突然想到播客灵感时，那种抑制不住的创作冲动确实值得记录下来。

And now I have to get back to work, and I'm exhausted. And I'm not recharged at all. And so I think it's really important to allow yourself to truly enjoy it and truly escape. I really, really try to force myself to compartmentalize and let my escape be an escape and let my work life be my work life. There are rare occasions where, you know, I might get an idea for a podcast episode, and I'm really, really inspired, and I really wanna write it down and start working on it.

就像度假时突然冒出视频创意——我总会随身带相机，可能就会拍个YouTube视频。但重申一遍，这仅发生在灵感喷涌到实在无法克制的时刻。这些年来我一直在努力建立这种平衡的界限。

Like, sure. You know, there might be a moment where I'm I'm on vacation, and I have a video idea, and I always bring cameras with me. And maybe I wanna film a a YouTube video. But, again, that's only when I'm so inspired that I, like, literally can't hold it in. I have really worked hard over the years to establish a balance and truly compartmentalize.

我确信这有助于回归后的状态，因为你能带着更多能量回来。当然回归过程仍会不适，但若能最大限度享受逃离时光，至少能多储备些能量。

And I really think it helps with the return because you return with more energy. You know? Again, is it still gonna be uncomfortable? Yes. But if you allow it to be as much of an escape as possible, you can come back with at least a little bit more energy.

此外，生命中还有比效率更重要的事——不是所有人都需要听这句话，但像我这样时常对效率产生病态执念的人就需要。这种特质有时是优点，有时却极具危害性。

But also too, there's more to life than productivity, and not everyone needs to hear that. Some people have a good grasp on that. I'm somebody that needs to hear that. I am toxically, if that's even a word, at times obsessed with being productive and getting things done. And it is a good thing sometimes and a really harmful thing at other times.

当我精力充沛时，能在那种水平上表现确实有益。但如果持续以那种强度工作，没有休息、没有喘息、什么都没有，最终我会精疲力竭，而且是严重透支。要重新振作真的非常困难。所以我一直在努力养成一个习惯：记住生活不仅仅关乎效率，不仅仅是为了划掉待办事项清单上的任务。

It's beneficial when I have the energy to perform at that level. But then eventually, if I continue performing at that level with no break, no escape, no nothing, I burn out, and I burn out bad. And it's really hard to get back up. And so I've really tried to get into the practice of remembering that there's more to life than being productive. There's more to life than, you know, checking off your to do to do list.

比如，享受假期、陪伴亲友、偶尔做些即兴的事情非常重要，即便有时会影响工作效率。说实话，我最近就遇到一个很好的例子——这周一有人邀请我去迪士尼乐园，就是这周发生的事情。

Like, it's very important to enjoy vacation, to spend time with friends and family, to do something spontaneous every once in a while, even if it gets in the way of productivity sometimes. Actually, a great example of that just happened to me, to be honest. I got invited to go to Disneyland on a Monday. Literally this week. Actually, that happened this week.

有人邀请我这周一去迪士尼乐园。我的第一反应是什么？‘我不能去，有太多工作要处理，实在抽不开身。’

I got invited to go to Disneyland on a Monday. Now what was my immediate reaction? I can't do that. I have so much work I have to do. I can't do that.

这就是我的性格类型。我当时觉得‘根本不可能安排开，绝对不行’。但后来我意识到，其实可以调整日程安排。我应该去，因为和朋友们在迪士尼创造回忆远比工作重要得多。

This is the type of type a person I am. I was like, there's no way I can swing that. There's no way. But then I had to remember, I can move things around. I can do this, and it's so much more important that I go and make memories with my friends at Disneyland.

顺便说，我们这群人很难得能一起做这种事，因为大家都太忙了。这比保持一天的高效工作重要多了。技术上我能做到，所以就该去做。知道我怎么做的吗？我成功地把整整一天完全空出来了。

By the way, we never get to all do stuff like this together because everybody's so busy. This is so much more important than being productive for one day. Technically, I can do this, so I should. And you know what I did? I successfully managed to compartmentalize in the entire day.

全程没碰手机，一件工作相关的事都没处理。一根吉事果，一杯菠萝冰淇淋，还有满脸的笑容。

Did not go on my phone. I did not get one work related thing done. Not one. I ate a churro. I had Dole Whip, and I smiled.

我玩了过山车，简直太棒了。但回归工作的过渡期？天啊，简直是双重打击——我刚结束旅行回来，没过几天又去了迪士尼，整个人都处在‘我的天’的状态。

And I went on roller coasters, and it was great. Was the transition back from that? Oh my god. It was like a double whammy because I just got back from my trip. And then a few days after getting back from my trip, I went to Disneyland, and it was like, oh my god.

现在要从那些经历中回归现实格外困难。但因为让自己充分享受了那两次体验，我确实带着比平时更多的能量回来了，感觉精力有所恢复。我暂时打断一下本期节目，告诉大家本期节目由Squarespace赞助。我一直认为，如果你有一个真正在乎的想法，你就应该拥有它——字面意义上的拥有。

This is like now it it was extra hard to return to reality from all that. But because I let myself fully enjoy those two experiences, I did come back with more energy than I would have otherwise. I did come back feeling a bit more recharged. I briefly interrupt this episode to let you know that this episode is brought to you by Squarespace. I've always believed that if you have an idea, like something you really care about, you should own it, literally.

使用Squarespace，你可以注册一个符合你个性的域名，并从此开始建设。没有技术压力，没有隐藏费用，只有你的名字、你的风格、你的线上空间。访问squarespace.com/emma免费试用。准备发布时，使用优惠码Emma可享受网站或域名首单9折优惠。现在回到节目。

With Squarespace, you can grab the domain name that feels like you and start building from there. No tech stress, no random fees, just your name, your vibe, your space online. Go to squarespace.com/emma for a free trial. And when you're ready to launch, use code Emma to get 10% off your first purchase of a website or domain. Now back to the episode.

好了，接下来。现在我们回到现实。欢乐时光结束了，我们回到现实了。

Okay. Next. Now we're back to reality. The fun is over. We're back to reality.

现在怎么办？首先我会尝试专注于正念，调整我看待生活和世界的视角。我会试着在日常中找到让我兴奋的事物，无论大小。

What now? Well, the first thing that I try to do is focus on mindfulness. Focus on my mindset, my lens that I'm looking at my life and the world through. And I try to find something that I'm excited about in my routine. Could be something small or big.

可能是我期待继续投入的工作，也可能是旅行归来后终于能睡自己的床。明白吗？就是努力找到值得期待的东西。同时我也会特别注重感恩练习。

Perhaps I'm returning to something I'm excited to work on. Perhaps, you know, I'm just excited to sleep in my own bed if I was traveling. You know? Like, I try to find something that I'm looking forward to. And I also really try to focus on on gratitude.

感恩我的生活，感恩回来后有事可做。感恩非常重要。很多时候感恩是一种选择——虽然我不认为自己是消极的人，日常也心怀感激，但同样会有沮丧、焦虑和压力。

Gratitude for my life, gratitude for the fact that I have, you know, something to work on when I get back. Gratitude is so important. And a lot of times, gratitude is a choice because, I don't know, I feel like I have a tendency to I don't I don't think I'm necessarily a negative person. I'm definitely grateful, and I have gratitude on a daily basis. But I also have frustrations and anxieties and stresses.

我不确定这些情绪是否有时会压倒感恩之心，因为我既不是极度乐观也不是极端消极，处于中间地带意味着有时会消极，可能对某些本应感恩的事物视而不见。所以我努力调整心态，主动选择积极视角——某种程度上我们确实可以通过理性思考做到这点。留意负面情绪，主动用积极想法替代。但这能保证回归现实的过程完全顺利舒适吗？

And I don't know that that can sometimes overpower my gratitude at times because I'm I'm neither one or the other I'm I'm neither overwhelmingly positive or negative I fall somewhere in the middle which means that there are times where I can be negative and I can maybe not feel gratitude towards things that I could if I dug a little deeper. And so I really try to focus on my mindset, and I really try to choose a positive mindset because I really do think that we can choose that to an extent through just thinking smart. You know? Like, paying attention to the negative feelings and choosing to replace them with positive thoughts. And does that mean that it's gonna work seamlessly and perfectly and the return to reality is gonna be super comfy?

再说一次，不会。但一点正念能有所帮助。它不会解决所有问题，但可以稍微缓解不适。接下来我喜欢做的是计划下一个快乐时刻，让自己有所期待。作为人类，拥有期待对我们至关重要。

Again, no. But a little bit of mindfulness can can help. It it's not gonna fix everything, but it can alleviate the discomfort a little bit. The next thing that I like to do is plan my next moment of fun to have something to look forward to. It's so important for us as human beings to have things to look forward to.

这非常重要。特别是当你刚结束一段快乐时光后，在视野中拥有令人兴奋的事物尤为关键。这可以是小事，比如'这个月我要尝试一家新餐厅'，或者'有部新电影刚上映'。

It's so important. And especially after you just came off of a fun time, it's so important to have something in the horizon that's exciting. Now that could be something small, like, oh, you know, maybe this month, I'm gonna try a new restaurant. You know? It could be, oh, this movie just came out.

'这周末我要和朋友去看这部电影'，或者'我好久没见伴侣了，这周末我们要约会'。又或者，

This weekend. I'm gonna go with my friends to go see this movie. Or I haven't seen my partner in a while. We're gonna do date night this weekend. Or you know what?

管他呢，我现在就要开始计划下次度假。不一定要买机票，但可以先做做功课。不一定要完全确定，只要有个模糊的期待目标就很重要。对我而言，我通常倾向于关注近期的小事，哪怕是期待即将到来的周末。

Fuck it. I'm gonna start planning my next vacation right now. Don't necessarily need to buy the plane tickets, but maybe start researching. It doesn't necessarily need to be something perfectly set in stone, but just having something vague on the horizon to look forward to is so important. I would say for me, I usually tend to stick to, like, smaller things in the near future, even just getting excited about the upcoming weekend.

我是那种每个周末都试图体验一点逃离感的人。有些周末感觉并不像逃离，只是例行公事。所以之后回归工作和生活比较容易，因为这就是我每个周末的常态。但有些更令人兴奋的周末确实更像真正的逃离，之后回归就会困难些。

You know, I'm somebody who tries to experience a little bit of escape every weekend. Now some weekends don't really feel like an escape. They just feel like a routine weekend. So, like, going back to work and life after that is is pretty easy because it's what I do, you know, every weekend. There are some weekends that are more exciting that are even more of an escape, and and then that's a bit harder.

但仅仅是期待周末也能有所帮助。只要视野中有令人兴奋的事物。我发现这能在我困难压力时提供白日梦的素材——'看，隧道尽头还有另一道光'。

But even just looking forward to the weekend can be helpful. Just having something on the horizon that's exciting. I find that that gives me something to daydream about when I'm having a hard time and when I'm feeling stressed. It's like, okay. There is a another light at the end of this tunnel.

很多时候，当你重新适应日常节奏后，甚至不会那么需要那道光。但我觉得拥有它总是好的，对我确实很有帮助。接下来我喜欢做的是美化回归日常——放大日常中那些略带放纵的愉悦元素。比如我喜欢在'逃离'后洗个彻底的热水澡。

And a lot of times, you won't even end up needing that light at the end of the tunnel as much once you get back into your routine and you get back into the flow of things. You might not even need it as much, but I think it is it is nice to have, and I find that it really helps me. The next thing I like to do is romanticize returning to my routine. Like, lean in to the slightly indulgent, more enjoyable elements of my routine. Like, for example, I like to take an everything shower after my escape.

你知道吗？我喜欢洗个二十分钟的澡，刮胡子、去角质，就让自己坐在那里享受热水。真的，我让自己尽情享受淋浴。出来后我喜欢做护肤流程，可能敷个面膜，做那些日常琐碎中常被忽略的事。我沉浸其中，因为感觉太棒了。

You know? I I like to take a twenty minute shower where I shave and I exfoliate and I just let myself sit there and enjoy the warm water. Like, I really just let myself enjoy a shower. And I like to get out and do my skincare routine, maybe do a mask, do the stuff that I don't always have the time to do when I'm in the sort of minutiae of my routine, the stuff that I tend to neglect. I lean into that because it feels so good.

知道吗？我觉得让自己感觉良好真的有助于过渡。我喜欢享受早早上床的感觉，提前钻进被窝，或许看些有趣的电视节目。

You know? And I think making yourself feel good really helps with the transition. You know, I like to enjoy going to bed early. Get into bed early. Maybe, you know, watch something fun on the TV.

就是真正投入回归规律生活的节奏。我喜欢把去超市购物浪漫化，戴上耳机慢慢逛，可能找些有趣的食谱，重新激发为自己做饭的热情——如果假期里我没怎么下厨的话。还会特意留出时间彻底打扫整理房间，点上蜡烛，开窗通风，让家变得无比舒适。

Like, really lean into getting back into a responsible routine. I like to romanticize going to the grocery store, put my headphones in, really take my time, perhaps find some fun recipes I wanna make to get me excited about cooking for myself again if I maybe wasn't cooking for myself during my escape, you know, during my break. Perhaps set aside some time to really clean and organize my home so that it feels as wonderful as possible. Set some candles. Open a window.

要享受这个过程。我努力把回归常态这件事浪漫化，让它不那么像苦差事。因为休假时，你通常不会自己做饭，也不会打扫卫生。

Like, enjoy it. I really try to romanticize getting back into the swing of things, and I try to make it feel less like a chore. You know? Because when you're on a break, a lot of times, you're not cooking for yourself. You're not cleaning.

你不会那么在意个人护理这些事，根本不会想这些。你是在逃离常态。就算做这些事，也是以玩乐的方式。

You're not, like, I don't know. You're not you're not thinking about grooming yourself as much. Like, you're just not thinking about this stuff. Like, you're escaping. It's like, if you are doing these things, it's it's in a fun way.

比如做饭可能是感恩节和家人一起下厨，打扮自己是因为要和朋友夜出玩乐，想看起来光彩照人。这些都是有趣的。你洗澡可不是为了之后坐在电脑前工作，懂我意思吗？

Like, if you are cooking, you're cooking with your family because it's Thanksgiving. Or, you know, if you are grooming yourself, it's because you're getting ready for, like, a fun night out with friends, and you're you wanna look hot with your friends. And it's, like, fun. You're not getting in the shower because, you know, you're gonna sit down and sit at your computer. You know what I'm saying?

所以这种感觉更有趣。如果你在打扫，可能是在整理酒店房间，这很好玩。我觉得用浪漫化的方式对待日常，能让你感觉仍在度假。特意留出时间做这些事真的很有帮助。

So it, like, feels more fun. If you're cleaning up, it's because you're cleaning up your hotel room. It's fun. And so I think trying to romanticize it can make it feel like you're still on vacation in a way. Like, setting aside the time to do that can be really helpful.

我之前提到过，但当你真正要重新投入工作时，我认为把待办事项清单精简到最低限度会非常有帮助——只列出你必须完成的最基本事项。因为这样我是在为成功做准备。我了解自己，知道回来后我会行动迟缓、效率低下。

Now I mentioned this earlier, but once it's time to really get back into the swing of things, I think it can be really helpful to make your to do list the bare minimum, the bare minimum that you have to do. Because I'm setting myself up for success if I do that. I know myself. I know that when I get back, I'm sluggish. I'm slow.

我的大脑不像平时那样高效运转，能完成的事情有限。所以如果我野心勃勃，在待办清单上列满各种任务甚至更多，很可能无法全部完成，然后就会感到失望，陷入更糟的状态。而只列最基本事项的话，我更有机会全部完成，这种成就感很激励人。划掉所有事项带来的多巴胺刺激会激励我第二天继续工作。

My brain isn't working as efficiently as it usually does. I can't get as much done. And so if I am ambitious and, you know, put everything I have to do and more on my to do list, chances are I'm not gonna be able to accomplish all of it, and then I'm gonna get disappointed, and then I'm gonna be in a worse place. So by putting the bare minimum on my to do list, I have a higher chance of succeeding at checking everything off, and that is rewarding. That feeling of checking everything off and accomplishing everything I wanna accomplish gives me a little hit of dopamine that inspires me to get back to work the next day.

如果目标定得过高导致无法完成，我会比之前更加沮丧。明白吗？虽然我们无法完全控制待办事项的内容，但至少可以控制只列最基础的事项，这点我们能做到。

If I'm too ambitious and I can't complete all of it and I fail, I feel even more discouraged than I did before. You know? And so listen. Obviously, we can't always control what's on our to do list, but I think we can control putting the bare minimum on there. We can.

这就是我的做法。我认为回归后的头几天到第一周，保持目标简单合理是最好的方式。另外我发现适当限制社交互动也很有帮助——可能不适合所有人，但对我有效。我时常会出于社交责任感答应朋友聚餐或工作午餐邀约。

And so that is what I try to do. I think keeping the goals simple and reasonable for the first few days to the first week back is the best way to do it. I also think too limiting social interactions can be really helpful. Maybe not for everyone, but for me. Like, I find that I feel a social responsibility at times to, like, say yes to dinners with friends or, you know, say yes to a lunch meeting with, like, a work related person.

但我了解自己，这些社交有时会变成负担，因为即便有趣也很耗精力。所以回来后我常会减少这类活动，把全部精力集中在恢复生活节奏上。等状态稳定后，再重新开始社交找回平衡。有时候就是要循序渐进。

But I know myself, and that sometimes can feel a little bit like work or a responsibility because it is kind of exhausting at times. Even if it's fun, it can it's still kind of exhausting. So I will often limit those things when I get back so I can really fully focus all my energy on getting back into my routine. And then once I feel solidified, then I can go back out and be social again, you know, and and find that balance again. But I think sometimes you just gotta take things one step at a time.

回来后我还允许自己做一些非常规的事来让生活更舒适轻松。比如我现在尽量不在床上工作——虽然过去多年我每天都这样。放弃这个习惯是因为尽管很惬意，但长期如此会有弊端。

You know? Another thing I allow myself to do when I get back is do do things that I wouldn't normally do to make my routine feel more comfortable and maybe even a bit easier? Like, for example, I try not to work in bed anymore. I used to work in bed every day for years. And the reason why I don't do it anymore is because as comfortable and as cozy as it is, there are some downsides when I do it all the time.

首先会让床失去神圣感。我喜欢晚上钻进被窝时那种美妙感觉，因为一整天都没碰过床。但如果整天都在床上工作，晚上躺下时就会觉得：怎么又回到这里了？懂我意思吗？

For one, it kind of makes my bed feel like less of a sacred place. Like, I like to get into my bed at the end of the day, and it feels so wonderful because I haven't been in it all day. You know? Like and so if I'm in bed all day, then I get into bed at the end of the day, and I'm like, I've already been here. You know what I mean?

就是，我感觉这并不像想象中那么放松和特别。而且你知道，躺在床上很容易让人犯困。所以我在床上工作效率通常不如在书桌或餐桌前。这确实有弊端，所以我不会总是这样。不过它确实非常舒适惬意。

Like, I this doesn't feel as relaxing, as special. Also, too, you know, I think being in bed, like, triggers you to feel sleepy. So I'm oftentimes less productive in my bed than maybe I would be sitting at a desk or sitting at my dining room table or whatever. There are downsides to it, which is why I don't do it all the time. However, it is really comfortable and really enjoyable.

很多时候当我旅行归来或结束某种逃离后，我会感到疲惫。我玩得很开心，消耗了精力，或者全程都在放松，结果反而因为太放松而昏昏欲睡。这时候在床上工作就特别美好，你懂吗？

And a lot of times when I get back from a trip or get back from some sort of escape, I'm tired. I've had fun. I've expended energy, or I relax the whole time, and so I'm just kinda sleepy from relaxing. And so working from bed can be wonderful. You know?

这是过渡回书桌或餐桌工作的好方式——既能延续些许放松状态，又能兼顾工作。我可能还会允许自己点外卖，这通常也是我工作日不会做的事。因为我坚信自己下厨的价值，认为这种付出很有意义。尽管便利性很棒，但某种程度上它也会剥夺生活的价值。不是夸张，我为此专门做过一期节目。

It can be a nice way to transition back into working at a desk or working at a dining room because I'm continuing the relaxation a little bit, but I'm balancing it with work. I also might allow myself to order food delivery, which is another thing that I don't allow myself to do during the week usually. Because I believe in the value of cooking for yourself and and putting effort into yourself in that way. As much as I think convenience can be an amazing thing, I I also think it can strip the value from life in a way. Not to sound dramatic, but I've actually made a full episode on this.

我记得叫《便利悖论》。想听我聊这个的话可以去听那期一小时节目。但我觉得亲自去超市、触摸食材、回家烹饪、享用美食这个过程充满意义，这种体验很有灵魂。而长期依赖外卖会消解食物带来的这种意义。

I think it's called the convenience paradox. So you can go listen to that if you wanna hear me talk about that for, an hour. But I don't know. I find that there's so much value in going to the grocery store and being there in person and touching all the produce and, you know, and then going home and cooking it for yourself and then eating it. Like, there's something very soulful about that experience, and I find that, you know, getting into a routine of food delivery can kind of strip that meaning from food.

所以我会尽量不常点外卖，大多数时候都做得不错。但休假归来时就会允许自己点：为什么不呢？

And I don't know. I just I I try not to order food delivery all the time. For the most part, I'm successful at that. But when I return from some sort of break, I will let myself order food delivery. Why not?

就像一种犒赏，能帮助更好地过渡。我还会整天穿着睡衣——虽然最近养成了每天稍微打扮的习惯（尽管大部分时间都在家办公）。

You know, it's like a treat. It helps with the transition a bit more. I also will let myself wear pajamas all day. I've recently adopted the habit of getting somewhat dressed for the day every single day even though I'm at home most of the time. I work from home.

坚持这个习惯是因为它让我感觉良好，但确实需要更多精力。所以平时我会督促自己这样做，不过休假归来时就会想：去他的！想穿睡衣就穿一整天。只要能让我重新进入状态，怎么都行。

I've gotten into that routine because it does make me feel good, but it is a bit higher effort. And so I usually push myself to do that, but when I return from a break, I'm like, no. Fuck it. If I wanna wear pajamas all day, I'll wear pajamas all day. Whatever it takes to get me back into the swing of things, I'll let myself do it.

这是我的方法。最终，你知道，几天后，一周后，我会逐渐实施更多自律，重新开始做饭。我再次每天为一天做好准备，不再在床上工作。对吧？

That's my approach. And, eventually, you know, after a few days, after a week, you know, I I sort of implement a bit more discipline, and I start cooking again. I start getting ready for the day every day again. I stop working from bed. Right?

但我认为，刚回来时允许自己稍微放纵一下真的很有帮助。最后同样重要的是，我试着对自己保持耐心。我是个容易苛责自己的人，总在对抗那种想对着镜子咒骂自己是个懒惰废物的冲动。即使我已经很高效了，这都不重要。

But I think it it can be really helpful to let myself indulge a little bit when I first get back. And last but not least, I try to be patient with myself. I'm somebody who can be very critical of myself. Like, I constantly am fighting the urge to look at myself in the mirror and cuss myself out and call myself a lazy sack of shit. Even if I've been so productive, it doesn't matter.

即使我完成了这么多事，即使我正处于职业生涯的巅峰，这都不重要。我天生就是那种每天照镜子时都要努力克制痛骂自己冲动的人。这就是我。所以我必须保持觉知，强迫自己对自己耐心些，不要苛责。因为真相是，如果我苛责自己，骂自己是个懒惰的废物，说'你花这么长时间才重新进入状态，因为你是个懒惰的白痴，是个失败者，臭不可闻，这事对你来说不该这么难'...

Even if I'm getting so much done, even if I'm at my most successful peak in my career, it doesn't matter. I, by nature, am somebody who looks at myself in the mirror every day and and has to fight the urge to rip myself a new one. It just is who I am. And so I really have to be mindful and force myself to be patient with myself, not be hard on myself. Because the truth is if I'm hard on myself and I'm like, you lazy piece of shit, you're like, it's taking you such a long time to get back into the swing of things because you're a lazy idiot, and you're a loser, and you stink, and this shouldn't be so hard for you.

比如'你的工作根本没那么难，你这个白痴'之类的。如果我内心这样对自己说话，只会让我感觉更糟。然后我又会延长恢复过程，让所有事情变得更难，完成得更少。

Like, your job isn't even that hard, you fucking idiot. Whatever. If I talk to myself like that internally, that makes me feel even worse. And then I, again, extend the recovery process. Like, I make everything harder for myself, and I get less done.

我会陷入更糟的境地，一切都会更糟。所以我真的试着对自己保持耐心，并为小胜利感到自豪。你知道吗？即使只是完成了待办事项上最基本的内容，我也选择试着为自己骄傲。即使没有完全感到自豪，即使做不到，我也会尽力。

And I'm in a worse place, and everything is even worse. So I really try to be patient with myself and to be proud of myself for the small wins. You know? If I check everything off of my checklist for the day, even if it's the bare minimum, I choose to try to be proud of myself. Even if I don't fully feel proud of myself, even if I can't get there, I try my hardest.

我接受自己能做的事，仅此而已。但这很难。我还没完全搞明白。也许有一天我能完全破解如何实现从逃避到现实最无缝、最完美的过渡，但我现在还没有那种方法。

I accept what I'm able to do, and and that's it. But it's tough. It's tough, and I don't have it all figured out. Maybe one day I'll I'll fully crack the code on how to have, like, the most seamless, awesome transition from escape to reality, but I don't have that. I don't have that method yet.

这就是我所有的经验。但希望这些对你有帮助。如果有用，如果你喜欢本期节目，请持续关注。每周四和周日更新两期。我在这里。

This is all I have. But, hopefully, it was helpful. And if it was, and if you enjoyed this episode, tune in. Two episodes a week, Thursdays and Sundays. I'm I'm here.

所以你可以随时收听和参与。'Anything Goes'在所有流媒体平台都能找到。不过如果你想看我的谈话内容，得去Spotify或YouTube。'Anything Goes'的社交媒体账号是anything goes。我的个人账号是Emma Chamberlain，我的咖啡品牌线上和线下都能找到，叫Chamberlain Coffee。

So you can tune in and hang out whenever you want. And anything goes is available on all streaming platforms. Although if you wanna watch me talk, you have to go to Spotify or YouTube. Anything goes is on social media at anything goes. I'm on the Internet at Emma Chamberlain, and my coffee company is on the Internet and in in real life at Chamberlain Coffee.

我爱你们所有人。感谢你们所有人。能和你们一起聊天总是很开心。但我真的得去上厕所了，我已经憋了一会儿了。

I love you all. I appreciate you all. It is always a joy to get to hang out with you all and chat. And I really have to go pee. I've been holding my pee for a little while.

所以我得去上厕所。我还得...不知道怎么说，擤鼻涕。我感冒快好了，所以得把鼻涕擤干净，这就是我现在的情况。我要去处理一下，过几天再聊。

So I need to go pee. I also need to like, I don't know, blow my nose. I'm getting over a cold. So I need to blow out my boogers, and and that's kind of what's going on for me. So I'm gonna go handle that, and I will talk to you in a few days.

我爱你们。再见。

I love you. Bye.