日记会改变你的生活

日记会改变你的生活

Alice在Shenzhen Daily(深圳日报)上看到了这篇英文文章，觉得不错，就把它翻译了出来，奉献给大家。

Alice是从小学开始写日记的，这帮助我找到了许多写作文的窍门，学会用心观察和体会生活。直到现在，Alice 还会记得小时候在日记扉页上写的话：日记日记，天天要记，一天不记，就会忘记! 的确如此哦，只有以图片和文字记录下来当天发生的事情，你才会回忆起来，你才会记住这一天。写日记对孩子写作文非常有帮助, 积累了大量写作的素材和灵感，以后我也一定会鼓励自己的孩子每天写日记的。

读初中了，开始学习英文之后，Alice也曾尝试过用英文写日记，虽然只能写出非常简单的句子，但开始尝试写英文日记，这是一个非常有勇气有意义的开始，然后读大学、留学、工作直到现在，Alice也常会切换语言频道，写写英文日记，这对我的英文写作也是一个非常棒的巩固。尤其是留学的阶段，我会每天带上相机随手拍，写日记，或发表一些日志，可以说日记陪伴我度过了每一个孤寂地努力求学的日子，让每一天都变得意义非凡。

写日记，不必拘泥于形式。在这个自媒体丰富的时代，你可以去到各种社交网络，比如知乎、豆瓣、简书、天涯、微信朋友圈发布微博、博客或日志，甚至和我一样，经营一个微信公众号，发表你的作品。发表的方式也多种多样，你可以发表文字、音频、视频和图片。尤其是像我们全职妈妈这个群体，Alice由衷的觉得，我们遇到了一个做全职妈妈最好的时代！只要你愿意，你可以通过写日记的方式发出你的声音，建立你自己的妈妈圈，找到你的同伴，抱团取暖一定会比你一个人单枪匹马有力量得多！

好处还有很多，相信许多人有这种体会：有心事，写进日记，心情会变得好些。Alice遇到不开心的时候，就会打开日记本，写下自己的心事，看看有没有什么解决或改进的办法，和自己对话深入交流以后，就会心情开朗很多。我会比较喜欢，拿出笔和日记本手写日记，感觉这样才会和文字有着亲密的接触，和文字才有交流，才会坦诚肺腑地说出自己的心里话。

总而言之，Alice非常鼓励大家和我一起写日记，相信我，这一定会改变你的生活!

日记会改变你的生活

Journaling will transform your life

     日记会改变你的生活

If you want to connect with your higher purpose, spark creativity or organize your life, a journal can help you do it all. A journal can play the role of a therapist or a good friend by creating a space for you to simply be you and express yourself.

如果你想追求更高的目标，激发创造力或者安排好你的生活，日记能助你一臂之力。日记能为你开辟一个空间，起到一个治疗师的作用或者成为你的好朋友，你可以简单地做自己和表达你自己。

Conner Habib, a Los Angeles-based author and writing coach, recommends getting a pen and journal specifically for the purpose. The rules are: There are no rules, only tips and techniques to help you get started on your journaling journey.

康纳哈比，是一位来自洛杉矶的作家和写作导师，她建议带着具体的目的拿起笔写日记。规则是：不设定规则，只用一些小窍门和小技巧帮助你开始你的日记写作之旅。

1. Increase productivity

提升效率

Experience is the best teacher, but new research shows that doing can be more effective if it’s accompanied with reflection. Setting aside 15 minutes to reflect and write at the end of your workday can improve performance. In one study, participants wrote what went well that day and what didn’t. The employees that recorded their thoughts reported 23 percent higher performance.

经验是最好的老师，但新的研究表明如果经过反省，做起事情来会更有效。在你的工作日结束的时候花上15分钟反省并写下来就能提高绩效。其中有项研究，参与研究者写下当天做得好和做得不好的事情。记录了自己想法的雇员表示他们有了23%的绩效提升。

How to get started: At the end of the workday or before going to sleep, record what went well that day and where there’s room for improvement. Perhaps record a few action steps you’d like to implement the next day and see if you get different results.

如何开始：在工作日结束的时候或在睡觉前，记录当天做得好的地方并看看哪里有需要提升的空间。或许你可以记录一些第二天你想实施的行动步骤，再来看看你是否会得到不同的结果。

2. Spark your creativity

激发你的创造力

The creative process can be tricky. Sometimes it’s flowing — and sometimes it’s not. The good news is you can turn the creative faucet back on with a few noteworthy journaling techniques like non-dominant handwriting. Using your non-dominant hand activates the right brain, which is known to be home to visual processing, imagination and creativity. Sure, your penmanship may not be fantastic, but the thoughts, emotions and words that come out on paper may be a work of art.

激发创造力也许会是一个棘手的过程。有时候过程会顺利有时候却不会。好消息是你可以采取一些成效显著的记日记的技巧比如用非习惯手来书写的方式打开你的创意水龙头。使用你不常用的一只手书写激活你的右脑-我们称之为视觉处理、想象力和创意的家。当然，你的书法也许不是那么棒，但是你留在纸上的的想法, 情感和话语也许就是一样艺术品。

How to get started: To take it to the next level, take your journaling outdoors and get moving. Carry a pen and small notebook in your pocket when you’re on a walk in nature. Some of the best ideas come when you’re moving, getting oxygen to your brain and creating space for thoughts to flow more freely. Another way to spur inspiration when you seem to have lost the creative spark is to write morning pages. Julia Cameron, author of "The Artist’s Way," recommends writing three notebook-size pages in a stream-of-consciousness style in the morning. This can serve as a "mental dump" if you feel stressed or creatively blocked, or it can be a guide for further self-exploration.

如何开始呢：你可以到户外记日记，开始行动。当你在大自然中散步时可以带上一支笔和小笔记本放在你口袋里。当你走动的时候，你的大脑会吸收一些氧气，为你的想法创造一个自由流动的空间，这时候最佳创意就会产生。当你似乎要失去创意火花的时候，另外一个激发灵感的办法就是写晨间日志。卡梅伦朱丽亚，《艺术家的方法》的作者，建议在早晨的时候，以纪录意识流的方式写下三页笔记本大小的日志, 如果你感到有压力或创意受阻的情况，这儿就像一个"心灵垃圾场"，或者也可以作为更进一步探索自我的指南。

日记会改变你的生活

3. Reduce anxiety and stress

减少焦虑和压力

Suppressing emotions can be very harmful psychologically as well as physically. You can get stuck in a traumatic experience from the past or become fearful of the future. When this happens, you tend to relive the experience or imagine the fear over and over again, causing your body to release the same chemicals as if it were actually happening (adrenaline and cortisol, for example). This can lead to debilitating pain and stress-related diseases.

压抑情绪在心理上和身体上都是非常有害的。你也许会被过去的惨痛经历困住或者惧怕未来。当发生这样的事情时, 你会试图缓解这种伤痛感或者不断地想象恐惧，这样会导致你的身体就像真实发生一样释放相同的化学物质（比如肾上腺素和皮质醇）。这会导致身体虚弱疼痛或得与压力有关的疾病。

How to get started: When you feel stressed, it’s important to have an outlet; a safe place to share your emotions and let go. Sports neuropsychologist Douglas Polster uses a technique called "worry it out." He advises his patients to take 30 minutes a day to stress (if needed). "Write it down, visualize those negative thoughts coming out of your head, through the pen and onto the paper, and let them go," he says. When your 30 minutes is up, that’s it! Time to move on from the worry and stress.

如何开始：当你感到有压力时，有一个宣泄口是相当重要的，也就是有一个可以分享你的情绪和赶走坏情绪的安全地方。运动心理学家道格拉斯波尔斯特采取了一种叫做"赶走烦恼"的办法。他建议他的患者每天花上三十分钟驱赶压力（如果有必要）。他说："写下来，将那些从你脑海中冒出来的负面想法视觉化，通过纸和笔，让它们消失。"当你的30分钟时间到了，那就够了。是时候从烦恼和压力中解脱出来了。

4. Get your priorities in order

设定你的优先顺序

Between work, workouts, social obligations and family matters, life can feel extremely overwhelming at times. According to Psychology Today, "Too much information freezes our brain’s dynamic frontal lobe capacity to engage in clear thinking and discerning decision making." Taking time out of your busy schedule to analyze what’s actually on your schedule for the day and how you plan to tackle it allows you to be more intentional with each day.

在工作、体育锻炼、社会义务和家庭事务之间，生活有时候让人感觉要被极度压垮了。当代心理学杂志指出，"太多的信息冻结了我们大脑的动态额叶的能力，影响我们具备清晰的思维和拿出敏锐的决策"。百忙中抽出一点时间来分析你一天计划的到底是什么，你计划如何实施它，让你每天变得更有意义。

How to get started: "Ask yourself: What is my morning going to look like? What is my afternoon going to look like? What would I like to accomplish throughout the day? It works much better than making it up as you go along throughout the day," says Polster. In the morning, jotdown your schedule, where you need to be at what time, your top three to five priorities and what must get to ied. For example, make an imprtant phone et a deadline or make it.

如何开始：波尔斯特说："问问你自己：我的上午要怎么过？我的下午是什么样子的？我一整天打算完成什么事情？它的效果比你一直忙碌一整天要好得多。"上午，写下你日程安排，什么时间做什么事，列出三到五件优先做的事情。比如，在截止时间之前打一个重要的电话。

日记会改变你的生活