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Here's how to do it:
具體方法如下:
1. Keep a time log. If you've ever tried to lose weight, you may have tried keeping a food journal. Sure, you're eating grilled chicken for dinner, but the eight M&Ms you grab from the receptionist's candy jar add up, too.
記時間日志。如果你嘗試過減肥，那么可能嘗試過記飲食日志。沒錯，你晚餐吃的是烤雞，但你從前臺糖果罐里拿走的八顆M&M豆也得算上。
Like tracking meals, tracking time keeps us from spending it mindlessly or lying to ourselves about what we do with it. Write down what you're doing as often as you remember for at least a week. Add up the totals. Checking Facebook five times a day at six minutes a pop adds up to two-and-a-half hours in a workweek -- curiously, the exact amount of time the Centers for Disease Control and Prevention recommends we exercise.
和記錄飲食一樣，記錄時間能防止我們不知不覺地花掉時間或對如何花掉時間自欺欺人。經常記錄自己正在做什么，持續至少一周。最后算總數。工作日每天查Facebook五次，每次六分鐘，每周加起來就是兩個半小時。說來奇怪，這正好是美國疾病控制與預防中心推薦的鍛煉時長。
2. Be honest. While Americans claim to sleep six to seven hours per night, time logs show we sleep more than eight. One study tracking people's estimated and actual workweeks found that those claiming to work 70, 80, or more hours were logging less than 60.
要誠實。雖然美國人聲稱每天只睡六至七小時，但時間日志卻顯示我們的睡眠時間超過了八小時。一項跟蹤人們每周推測工作時間和實際工作時間的研究發現，聲稱工作70、80小時或更長時間的人實際上工作了不到60小時。
3. Ask yourself what you'd like to do with your time. Claiming to be busy relieves us of the burden of choice. But if you're working 50 hours a week, and sleeping eight hours a night (56 per week) that leaves 62 hours for other things. That's plenty of hours for a family life and a personal life -- exercising, volunteering, sitting on the porch with the paper, plus watching TV if you like. Set goals -- maybe three hours of exercise and swapping out two hours of TV for reading -- and see where in your 168 hours you could make that happen.
問問自己希望如何安排自己的時間。聲稱太忙讓我們不用費心去做選擇。但如果你每周工作50小時，每天睡八小時，也就是每周56小時，那么還剩下62小時用來 干其他事情。這些時間足夠用于家庭活動和個人活動了，比如鍛煉身體、志愿者活動、坐在陽臺看報紙，想看電視也可以。制定目標，比如鍛煉三小時以及把兩小時 看電視的時間用來閱讀，然后看看你能不能在168小時中抽出時間來實現目標。
4. Change your language. Instead of saying 'I don't have time' try saying 'it's not a priority,' and see how that feels. Often, that's a perfectly adequate explanation. I have time to iron my sheets, I just don't want to. But other things are harder. Try it: 'I'm not going to edit your résumé, sweetie, because it's not a priority.' 'I don't go to the doctor because my health is not a priority.' If these phrases don't sit well, that's the point. Changing our language reminds us that time is a choice. If we don't like how we're spending an hour, we can choose differently.
改變你的語言。不要說“我沒時間”，試著說“這不是優先事項”，看看感覺如何。通常情況下，這都是一個完全充分的解釋。我有時間熨床單，只是不想去做而已。但有的事情比較難。不信你試試看，說“親愛的，我不會修改你的簡歷，因為這不是優先事項。”或者“我不去看醫生，因為我的健康不是優先事項。”如果你不太能接受這些說法，那么這就是問題所在了。 改變語言提醒我們，時間是一種選擇。如果不喜歡自己花掉時間的方式，那么我們可以做出不同的選擇。
