You are not the president of the United States. But chances are?you too have real stressors in your life?that make it feel as though the weight of the world is on your shoulders. There’s a way to break free. Upon examining?the daily routine of President Obama, it becomes clear that the commander-in-chief lives a life carefully constructed to avoidburnout, promote wellbeing and remain as stress-free as possible. Below are a few moves from his presidential playbook you can borrow in order to do the same:
你不是美國(guó)總統(tǒng)。但總會(huì)有那樣的時(shí)候，壓力大到仿佛整個(gè)世界都落在了你的肩上。不過(guò)還是有辦法掙脫那種壓力的。一看奧巴馬的日常生活，就很顯而易見(jiàn)，總司令精心生活在避崩潰、促健康以及盡可能釋放壓力的狀態(tài)下。為了供你效仿，下面是一些步驟，來(lái)自可以借到的關(guān)于總統(tǒng)的辦事方法：

1. Learn how you recharge best (even if it’s alone).
1.學(xué)習(xí)如何有效充電（即使是一個(gè)人）。

Extroverts gain energy from being around other people, but?introverts need solo time?to reboot. While President Clinton reportedly?spent his free time chatting on the phone, President Obama spends four to five quiet hours alone in his office every day. “For some of our presidential leaders, the energy they need comes from contact with other people,” historian Doris Kearns Goodwin told the?New York Times. “[Obama]?seems to be somebody who is at home with himself.”?Likewise, learn?how your personality recharges best, and practice it.?
性格外向的人從周圍人那里獲得能量，而性格內(nèi)向的人則需要獨(dú)處時(shí)光來(lái)重新啟程。雖然有報(bào)道克林頓總統(tǒng)閑暇時(shí)光用電話聊天來(lái)打發(fā)時(shí)間，但奧巴馬總統(tǒng)是每天花四到五小時(shí)獨(dú)自一人在辦公室。“對(duì)于我們一些總統(tǒng)領(lǐng)導(dǎo)人來(lái)說(shuō)，他們所需的能量來(lái)自與他人的接觸與交流，”歷史學(xué)家多麗斯·基恩斯·古德溫告訴《紐約時(shí)報(bào)》?！皧W巴馬像是那種在家與自己獨(dú)處的人。”同樣地，請(qǐng)你也學(xué)習(xí)自己如何有效地充電，并去實(shí)施它吧。

2.Take breaks to play.
2.休息玩一下。

During his early White House days, Obama had a standing date every night ― not to sift through paperwork or make business calls, but to?play pool with a friend. Indeed,taking a break can make you more productive, even if it’s just?10 minutes away from your desk?during the day.
早期在白宮，奧巴馬每晚都會(huì)有一項(xiàng)堅(jiān)持已久的活動(dòng)，不是研究文件也不是打業(yè)務(wù)廣告，而是跟朋友打臺(tái)球。事實(shí)上，適當(dāng)休息可以讓你更精神，更有效率，工作的時(shí)候哪怕就十分鐘離開(kāi)座位。

3. Block off time for the people you love.
3.為所愛(ài)的人空出時(shí)間。

Obama?eats dinner with his daughters?every day, and his family goes on?vacation together each year. It turns out he’s onto something:?Regular hangouts with best friends or family members have been shown to?reduce anxiety,?boost happiness?and even?extend your lifespan.?
奧巴馬每天跟女兒一起用餐，他們?nèi)颐磕陼?huì)一起去度假，事實(shí)證明，奧巴馬總統(tǒng)也認(rèn)為定期與朋友和家人出去玩會(huì)減少焦慮，提升幸福感，甚至可以使人長(zhǎng)壽。

4. Keep things in perspective.
4.用長(zhǎng)遠(yuǎn)眼光看問(wèn)題。

When it comes to handling extreme stress, Obama has one major key.?“I think the most important thing is to take the long view,” he told HuffPost in a 2015 interview. To him, that means keeping in mind that?what seems like a failure today won’t seem so important tomorrow, next month or in a year.
當(dāng)談到如何緩解極大的壓力時(shí)，奧巴馬有個(gè)萬(wàn)能的方法?！拔艺J(rèn)為最重要的事情就是要有遠(yuǎn)見(jiàn)”他在2015年接受赫芬頓郵報(bào)的一次采訪中這樣說(shuō)到。對(duì)于他來(lái)說(shuō)，那意味著得記住這樣的話：今天看上去可能是件失敗的事情，不等于明天，下個(gè)月或者明年還那么看重它。

5. Eliminate unnecessary decisions.
5.免去沒(méi)必要的決策。

Some of the world’s most successful people?free up mental space by turning small,?everyday decisions into routines. Take Obama’s wardrobe, for example. “You’ll see I wear only gray or blue suits,” he?told Vanity Fair in 2012. “I’m trying to pare down decisions. I don’t want to make decisions about what I’m eating or wearing. Because I have too many other decisions to make.”?How can you adopt this practice at home??To feel a greater sense of control, make your?morning?or your?workout schedule?routines you can emulate every day.
世界上最成功的一些人往往很擅于騰出思維空間，他們將每天要做的一些小的決定變成習(xí)慣性的日常瑣事。就拿奧巴馬的衣櫥來(lái)舉個(gè)例子，“你會(huì)看到我只穿灰色和藍(lán)色襯衫，”他于2012接受美國(guó)名利場(chǎng)雜志采訪時(shí)如是說(shuō)?！拔遗p少要做的決定，我不想每天還要決定吃什么，穿什么。因?yàn)槲矣泻芏嗥渌臎Q定要做?！蹦敲疵刻煸诩胰绾螌?shí)施這樣的方法呢？要有一種操控感，讓自己早上的晨起瑣事或者鍛煉計(jì)劃成為日常事務(wù)，這樣你就可以盡力效仿。

6. Exercise often.
6.經(jīng)常鍛煉。

Obama credits?regular workouts?with keeping stress levels under control throughout his presidency. “I’ve been very consistent about exercising in the morning,”?Obama told HuffPost. Regular exercise can?reduce your risk of heart disease, improve your mood?and even?ease anxiety and depression. Now THAT is a habit worth holding on to.
奧巴馬把他控制的很適度的壓力歸功于他每天堅(jiān)持不懈的鍛煉?！拔乙呀?jīng)非常習(xí)慣于每天早晨的鍛煉了?！眾W巴馬接受赫芬頓郵報(bào)采訪時(shí)說(shuō)。規(guī)律鍛煉可以減少心臟疾病的發(fā)生，改善情緒，甚至可以減少焦慮和壓抑。那真是個(gè)值得堅(jiān)持的習(xí)慣哦。

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