Raise your hand, and be honest, if you've used the phrase "crazy busy" to describe your day, your week, your month. I'm an emergency-room doctor, and "crazy busy" is a phrase you will never hear me use. And after today, I hope you'll stop using it, too.

如果可以用“瘋狂的忙碌”來形容你的一天、一周、一個月，那就舉手，說實話。我是急診室的醫(yī)生，但你永遠不會聽到我用“瘋狂的忙碌”這個詞。今天之后，我希望你也停止使用它。

Here's why you cannot afford to use "crazy" to describe your busy. Because when we are in what I refer to as Crazy Busy Mode, we are simply less capable of handling the busy. Here's what happens. Your stress hormones rise and stay there, your executive function in the prefrontal cortex declines. That means your memory, your judgment, your impulse control deteriorate, and the brain areas for anger and anxiety are activated. Do you feel that?

這就是為什么你不能用“瘋狂”來形容你很忙碌的原因。因為當我們處于我所說的“瘋狂忙碌”模式時，我們根本就沒有能力處理繁忙的事情。那其中發(fā)生了什么呢？你的壓力荷爾蒙上升并停留在那里，你前額葉皮層的執(zhí)行功能下降。這意味著你的記憶力、你的判斷力、你的沖動控制能力都在下降，大腦中憤怒和焦慮的區(qū)域被激活。你感覺到了嗎？

Here's the thing. You can be as busy as an emergency department without feeling like you're crazy busy. How? By using the same tactics that we use. Our brains all process stress in similar fundamental ways. But how we react to it has been shown by research to be modifiable, whether it's emergencies or just daily, day-in, day-out stress.

事情是這樣的。你可以像在急診室一樣忙，但卻不會覺得自己忙得不可開交。怎么可以做到？你可以試試用和我們一樣的策略。我們的大腦都以類似的基本方式處理壓力。但研究表明，無論是緊急情況，還是每天日復一日的壓力，我們對它的反應都是可以改變的。

Now contrast Crazy Busy Mode with how I think of us in the ER -- Ready Mode. Ready Mode means whatever comes in through those doors, whether it's a multiple-car pileup, or a patient having chest pain while stuck in an elevator, or another patient with an item stuck where it shouldn't be. When you're know you're dying to ask.

現(xiàn)在把瘋狂忙碌模式和我在急診室的狀態(tài)對比一下。準備模式是指通過這些門進入的任何東西，無論是多輛車相撞，或是患者在電梯中卡住時胸痛，或是另一名患者將物品卡在不應該的地方。這時你一定很想知道這樣狀況背后的原因。

Even on those days when you would swear you were being punked, we're not afraid of it. Because we know that whatever comes in through those ER double doors, that we can handle it. That we're ready. That's Ready Mode. We've trained for it, and you can, too. Here's how.

甚至你發(fā)誓當時如果真的那樣做是肯定會被打的，我們也不怕。因為我們知道無論什么狀況從急診室的雙門進來，我們都能處理。我們準備好了。那是就緒模式。我們已經(jīng)訓練過了，你也可以。這是怎么做到的呢？

Step one to go from Crazy Mode to Ready Mode is to relentlessly triage. In Crazy Mode, you're always busy, always stressed, because you're reacting to every challenge with the same response. Contrast that with Ready Mode, where we triage, which means we prioritize by degree of urgency. This isn't just a nice way to get your to-do list done.

從瘋狂模式到準備模式的第一步是無情地分類。在瘋狂模式下，你總是很忙，總是很緊張，因為你對每一個挑戰(zhàn)的反應都是一樣的。與就緒模式相比，我們在就緒模式中進行分類，這意味著我們應該按緊急程度進行優(yōu)先級排序。這不僅僅是完成你的待辦事項的好方法。

Work by Dr. Robert Sapolsky shows that individuals who cannot differentiate threat from non-threat and react to everything with the same response have double the level of stress hormones. Which is why this is the first skill to learn. You can't take care of them all at once, but you don't have to. Because we triage.

羅伯特·薩波爾斯基博士的研究表明，不能區(qū)分威脅和非威脅并對所有事物做出相同反應的人，其應激激素水平是正常人的兩倍。這就是為什么這是第一個要學習的技能。你不可能一下子把他們都照顧好，但你也不必擔心。因為我們要分類。

Red -- immediately life-threatening. Yellow -- serious, but not immediately life-threatening. Green -- minor. And we focus our efforts first on the reds. Now hear this. Part of the problem in Crazy Mode is that you are reacting to everything as if it is red. So start by triaging correctly. Know your reds. They're what is most important and where you can most move the needle.

紅色——立即危及生命。黃色——嚴重，但不會立即危及生命。綠色——次要。我們的努力首先集中在紅色事項上面。現(xiàn)在聽聽這個。瘋狂模式下一些突出的問題是，你對一切的反應就像是紅色的一樣。所以從正確的分類開始。了解你的紅色事項。它們是最重要的，也是你最應該移動針頭的地方。

Now it's easy to be confused by noise, but what it noisiest is not always what is most red. In fact, my severe asthmatic patient is most at risk when he's quiet. But my patient over here, demanding that I bring her flavored coffee creamer, she's noisy, but she's not red.

現(xiàn)在很容易被噪音弄糊涂，但最吵的并不總是最紅的。事實上，我的嚴重哮喘患者在安靜的時候是最危險的。但我的病人在這里，要求我給她帶調(diào)味咖啡奶精，她很吵，不過那不是紅色事項。

I'll give you an example from my own life. Last spring, my house flooded, my one-year-old was in the ER, I was supposed to do a fundraiser for my four-year-old's school and the final chapter of my book was beyond late. Maybe not ironically, that was the chapter on stress.

我給你舉一個我自己生活中的例子。去年春天，我的房子被淹了，我一歲的孩子在急診室，我本該為我四歲的孩子的學?；I款，并且我的書還有最后一章還沒讀完，時間已經(jīng)過得太久了。那可不是諷刺，因為最后一章是關于壓力的。

My red tasks were getting my one-year-old better and finishing my book. That was it. Remember, relentlessly triage. The house flood repair? Well, once we had stopped and stabilized the damage, it was no longer a red. It felt red, but it was in fact just noise.

我的紅色任務是讓我一歲的孩子好起來，接著再讀完我的書。就這樣。記住，無情地分類。房子被洪水淹沒了？好吧，一旦我們截止并穩(wěn)定了損失，它就不再是紅色了。有時你也會遇到一些感覺是紅色的，但實際上只是噪音的情況。

No, no really, it was quite noisy, this picture on the far right is me wearing earplugs to focus on my book, while the floor is being mechanically dried around me. Know your reds, and do not let your non-reds distract you from them.

不，不，真的，太吵了，最右邊的這張照片是我戴著耳塞專心看書，而我周圍的地板正在被機械干燥。認真了解你的紅色事項，不要讓你的非紅色事項分散你的注意力。

By the way, it is liberating with a green task to, every once in a while, be able to remind yourself, "That's a green task. No one's going to die." It's OK if it's not perfect.

順便說一句，它正在釋放綠色事項，每隔一段時間就能提醒自己：“這是綠色事項。沒有人會死?！彼匀绻煌昝赖脑捯部梢?。

Now there's one last triage level that we use in the worst scenarios. And that is black. Those patients for whom there is nothing we can do. Where we must move on. And although it is gut-wrenching, I mention it, because you each have your own equivalent black tasks in your life.

現(xiàn)在我們在最壞的情況下使用最后一個分類級別。那是黑色事項。那些我們無能為力的病人。我們必須繼續(xù)努力。盡管這讓人很難受，但我還是提到了，因為你們每個人在生活中都有自己的黑色事項。

These are items that you must take off your list. And I think many of you know what I'm talking about. For me, this was the fundraiser. I had to step down. Because as we in the ER know, if you try to do everything, you have no hope of saving your reds.

這些是你必須從單子上去掉的項目。我想你們很多人都知道我在說什么。對我來說，這就是籌款活動。我不得不放下架子。因為正如前面我們對急診室的了解，如果你嘗試做所有事情，你就不可能做好那些紅色事項。

Step two to go from Crazy Mode into Ready Mode is to expect and design for crazy. Half of handling crazy is how you prepare for it. So if step one we triage, step two, we design to make those tasks easier to do. Science shows us that the more options we have, then the longer each decision takes.

從瘋狂模式到準備模式的第二步是為瘋狂準備和設計。絕大多數(shù)瘋狂的程度都是取決于你是如何準備的。所以，如果第一步我們分類，第二步，我們就要設計，使這些任務更容易完成。科學告訴我們，我們有越多的選擇，那么每個決定需要的時間就越長。

And the more decisions we have to make, the more exhausted our brain gets and the less it is capable of making good decisions. Which is why this step two is about finding ways to reduce your daily decisions.

我們要做的決定越多，我們的大腦就越疲憊不堪，做正確決定的能力就越差。這就是為什么第二步是尋找減少日常決策的方法。

Here are four easy examples you can use in your daily lifestyle. Plan. Plan your entire week's meals on the weekend, so that when it's Wednesday at 6pm and everyone's hangry and requesting pizza, you have no decisions to make to get a healthy meal on the table.

這里有四個簡單的例子，你可以在你的日常生活中使用。計劃。在周末計劃你一周的飲食，這樣當周三下午6點，每個人都在酒廊和點披薩的時候，你不用再三考量就能在餐桌上吃一頓健康的飯了。

Automate. Never leave anything to remember that you could automate, whether it's scheduling it as recurring or saved list, or recurrent purchases. Colocate. When it comes to exercise, store all the equipment that you need for a certain activity together, charged and ready, so you don't spend energy looking for it.

自動化。永遠不要忘記任何可以自動化的事情，無論是將其計劃為重復列表還是已保存列表，還是定期購買的物品。搭配。比如在運動前，將完成某項活動所需的所有設備一起存放，充電并準備就緒，這樣你就無需花費精力去尋找它。

And decrease temptations, for anyone driven by sugar cravings. Anyone? Say aye, go ahead. That itself is its own form of Crazy Mode and self-medication for Crazy Mode, but stop working your willpower. Design differently. If a food is out of immediate reach, such that you have to use a stool to reach it, even when it's chocolate, study participants ate 70 percent less without thinking about it. I know. Let that sit for a second.

減少誘惑，對任何受糖竟欲望驅使的人來說都是至關重要的。有這樣的人嗎？好的，繼續(xù)。這本身就是它自己的瘋狂模式和瘋狂模式的自我療愈，但停止調(diào)動你的意志力。設計也是有區(qū)別的。如果某樣食物你無法即時得到，比如說你也必須使用凳子才能拿到，即使是巧克力，不用想都知道研究參與者的進食量減少了70％。我知道最好的解決辦法。想吃之前先拖延一下。

Design to make the choices you wish to make easier.Which bring us to the third step to go from Crazy Mode to Ready Mode, and that is to get out of your head. Come with me. Different story. I'm working in a small, satellite ER, when a woman comes in in labor. I realize that the cord is wrapped not once but twice around the baby's neck. And I'm the only doctor. I was scared. But I couldn't let it derail me.

設計使你想做的選擇更容易。這將我們帶到第三步，從瘋狂模式到準備模式，那就是擺脫復雜情緒的困擾。跟我來。這是一個不同的故事。我在一個小型衛(wèi)星急診室工作，當時一個女人來分娩。我意識到臍帶繞著嬰兒的脖子不是一圈而是兩圈。我是唯一的醫(yī)生。我很害怕。但我不能因為它而脫離軌道。

Because, you see, we all get nervous. We all get scared, but it's what you do next that matters. That first feeling isn't the problem. It can be an important sign. The problem comes when we let it derail us. When that internal monologue starts and we catastrophize and we start to get that tunnel vision. That's how you think when you're in Crazy Mode, and you cannot solve anything that way.

因為，你看，我們都很緊張。我們都害怕，但重要的是你接下來要做什么。第一感覺不是問題。這可能是一個重要的信號。當我們因它而脫離軌道時，問題就來了。當內(nèi)心的獨白開始時，我們就遇到了史詩級災難，我們的視野就像進入隧道般黑暗狹窄。當你處于瘋狂狀態(tài)時，你就是這樣想的，你不能用這種方式解決任何問題。

Now I promise to come back to the story, but first, how do I get out of my own head? There are many tactics that you may hear, but for me, I find it best in the moment to actively put my focus on someone else. To deliberately make myself see the person in front of me, see myself in the arena with them -- what do they need, what do they fear and how can I help?

現(xiàn)在我保證后面會提到如何解決這件事的，但首先，我該如何擺脫自己大腦的困擾？你可能聽過很多策略，但對我來說，我發(fā)現(xiàn)在這個時候最好是積極地把注意力放在別人身上。故意讓自己看到眼前的人，看到自己和他們在同一個光圈下——他們需要什么，他們害怕什么，我能幫什么忙？

This may sound like a whole lot of warm and fuzzy to you, but it's not. In fact, research shows that when you prime your brain with what is, essentially, compassion, we disrupt that tunnel vision and internal monologue. You widen your perception, so your brain can actually take in broader information, so you see more possibilities and can make better decisions.

對你來說，這聽起來很溫馨很模糊，但事實并非如此。事實上，研究表明，當你的大腦充滿同情時，我們會破壞你的視覺和內(nèi)心獨白。你拓寬了你的感知，所以你的大腦實際上可以接受更廣泛的信息，所以你看到了更多的可能性，可以做出更好的決定。

Try it. Know that your internal monologue can derail you. And realize that when you get out of your own head, you get out of your own way.

試試看。了解你內(nèi)心的獨白會讓你脫離原先的軌道。意識到當你從你自己的困擾中走出來時，你就從你自己固化的模式中走出來了。

Now what happened to that baby? I focused not on my fear, but on the mother and the baby and what they needed me to do. And got the cord off of the baby's neck, and a healthy screaming, kicking baby arrived, just as the dad ran in from the parking lot, "Hi, you have a son, I'm Dr. Darria. Congratulations, you want to cut the cord?"

那孩子怎么了？我關注的不是我的恐懼，而是母親和孩子以及他們需要我做什么。把孩子脖子上的臍帶取下來，接著你會聽到一個健康的尖叫，孩子順利出生了，就在這時爸爸從停車場跑進來，我對他說，“嗨，你得了個兒子，我是達瑞亞醫(yī)生。恭喜，你想剪斷臍帶嗎？”

And for a moment, the strong cries of a newborn drowned out the beeps and the sirens that are the normal sounds of the ER. But there was also something else. Because when I walked back out of that mother's room, I saw several of my other patients hovering nearby.

一時間，新生兒的強烈哭聲淹沒了呼嚕聲和警報器，這是急診室的正常聲音。但有時也有別的事情。因為當我走出那個母親的房間時，我看到其他幾個病人在附近徘徊。

I suddenly realized that despite their own problems that had brought them to the emergency room, they had all come together to root for this baby. And they now together shared in the joy.

我突然意識到，盡管他們自己的病痛把他們帶到了急診室，但他們卻聚集在一起為這個孩子祈禱?，F(xiàn)在他們也一起分享了這份喜悅。

Because that is what happens when you go from Crazy Mode to Ready Mode. Others notice. They want it too, they just don't know how, they just need one example. Which could be you. Own the busy. But stop calling it crazy. You've always had that ability. But now ... you're ready. Thank you.

因為當你從瘋狂模式變成準備模式的時候就會發(fā)生這種情況。其他人應該都注意到了。他們也想要，只是不知道怎么做，他們只需要一個例子。可能你也想。即使你很忙碌。但別再為它瘋狂了。你一直都有應對它的能力?，F(xiàn)在......你應該已經(jīng)準備好了。謝謝大家。