準時下班不再難，9招教你防加班

Nothing makes a week drag on quite like staying late at the office.Working into the wee hours totally disrupts work-life balance, causes you to miss out on time with loved ones, and more often than not, leads you tolose precious hours of sleep. There are times when it simply cant be avoided, but often its just a bad habit thats hard to break.一周里沒有什么比加班更讓人煩心的了。加班過勁兒不僅會打亂工作與生活間的平衡，將你和愛人阻擋在鵲橋兩邊，更有甚者，能讓你連你的睡覺時間都無法保證。加班這事兒也不是你想拒絕就拒絕得了的，不過對于有些人來說，這不良的工作方式似乎變成了難以改正的積習。

It doesnt have to be such a struggle. You dont always have to wait to leave the office until its dark outside, nor should you feel guilty about leaving right on time or even if you slip out early every once in a while. To help ensure youre balancing your work life and your personal life, weve come up with nine tips to help you leave your cubicle at a reasonable hour.其實何必糾結。不一定要等到天黑再下班，也不用因為偶爾的提前回家或是正常時間一到點就下班而有任何負罪感。我們在這里總結了九個方法，幫助你保證工作與生活間的平衡幫你脫離加班小隔間。

1.Sign up and pay for a workout class after work. That way, there will be more of an incentive to get out earlier.1.報名一個時間在下班后的健身培訓班。通過這個方法，能使你更有早下班的動力。

2.If hitting the gym isnt your thing, make a standing dinner date with a friend. If you get stuck at the office, it will mean having to bail on a someone, which is even more motivation to finish up and get out.2.如果健身不是你的菜，那么找個朋友做個每晚一起吃飯的約定。如果你想在公司久留，就意味著你要爽約，通過這種方法，你的拖延癥可能有救了。

3.Its easy to lose track of time when youre working away at your desk, but if you set an alarm to go off at the time you hope to leave the office, youll have a gentle reminder that its time to go home.3.當你工作忙到團團轉時，很可能會忘記時間。但是若你能夠設定一個希望下班時間的鬧鈴，那么當你該回家時就像多了一個溫柔的提醒。

4.Catching up on e-mail is a big reason people stay late. Never schedule meetings during the last half hour of your day, so you can use this time to get through your inbox and get out.4.忙于處理電子郵件是導致很多人晚下班的罪魁禍首。因此，千萬不要把會議安排在下班前的最后半小時。把這一段時間用于處理郵件，這樣便能按時下班了。

5.If you have to schedule a meeting at the end of the day, make it an offsite meeting. That way, when youre finished, youll be more inclined to go home instead of back to the office. 5.如果必須要在下班時間安排會議，那么盡量安排異地會議。這樣當開完會后，你就可以直接回家而不是回到工作崗位上了。

6.Carpool with a coworker, so you both leave at an agreed upon time.6.與同事拼車回家，這樣能保證你倆都知道要按時下班。

7.If youre really trying to get something done in order to leave at the end of the day, put on a pair of headphones so people will be less likely to interrupt you. 7.如果你想在下班時分高效完成工作按時回家，那么戴上一副耳機吧，這樣就象在對別人說：我很忙，沒時間。

8. Enforce deadlines. If your co-workers are handing in projects late, it will likely cause you to work late, too.8.強化截止時間。如果你的同事們也拖延項目進度的話，那很有可能導致你也要加班。

9. Leave something in your slow cooker that will overcook if you dont get home in time. (But of course, be responsible about it!)9.用慢燒鍋燉點兒東西，如果你晚歸就會糊了的那種。（當然，這需要你負責！）

聲明：本雙語文章的中文翻譯系滬江英語原創內容，轉載請注明出處。中文翻譯僅代表譯者個人觀點，僅供參考。如有不妥之處，歡迎指正。

Nothing makes a week drag on quite like staying late at the office.Working into the wee hours totally disrupts work-life balance, causes you to miss out on time with loved ones, and more often than not, leads you tolose precious hours of sleep. There are times when it simply cant be avoided, but often its just a bad habit thats hard to break.一周里沒有什么比加班更讓人煩心的了。加班過勁兒不僅會打亂工作與生活間的平衡，將你和愛人阻擋在鵲橋兩邊，更有甚者，能讓你連你的睡覺時間都無法保證。加班這事兒也不是你想拒絕就拒絕得了的，不過對于有些人來說，這不良的工作方式似乎變成了難以改正的積習。

It doesnt have to be such a struggle. You dont always have to wait to leave the office until its dark outside, nor should you feel guilty about leaving right on time or even if you slip out early every once in a while. To help ensure youre balancing your work life and your personal life, weve come up with nine tips to help you leave your cubicle at a reasonable hour.其實何必糾結。不一定要等到天黑再下班，也不用因為偶爾的提前回家或是正常時間一到點就下班而有任何負罪感。我們在這里總結了九個方法，幫助你保證工作與生活間的平衡幫你脫離加班小隔間。

1.Sign up and pay for a workout class after work. That way, there will be more of an incentive to get out earlier.1.報名一個時間在下班后的健身培訓班。通過這個方法，能使你更有早下班的動力。

2.If hitting the gym isnt your thing, make a standing dinner date with a friend. If you get stuck at the office, it will mean having to bail on a someone, which is even more motivation to finish up and get out.2.如果健身不是你的菜，那么找個朋友做個每晚一起吃飯的約定。如果你想在公司久留，就意味著你要爽約，通過這種方法，你的拖延癥可能有救了。

3.Its easy to lose track of time when youre working away at your desk, but if you set an alarm to go off at the time you hope to leave the office, youll have a gentle reminder that its time to go home.3.當你工作忙到團團轉時，很可能會忘記時間。但是若你能夠設定一個希望下班時間的鬧鈴，那么當你該回家時就像多了一個溫柔的提醒。

4.Catching up on e-mail is a big reason people stay late. Never schedule meetings during the last half hour of your day, so you can use this time to get through your inbox and get out.4.忙于處理電子郵件是導致很多人晚下班的罪魁禍首。因此，千萬不要把會議安排在下班前的最后半小時。把這一段時間用于處理郵件，這樣便能按時下班了。

5.If you have to schedule a meeting at the end of the day, make it an offsite meeting. That way, when youre finished, youll be more inclined to go home instead of back to the office. 5.如果必須要在下班時間安排會議，那么盡量安排異地會議。這樣當開完會后，你就可以直接回家而不是回到工作崗位上了。

6.Carpool with a coworker, so you both leave at an agreed upon time.6.與同事拼車回家，這樣能保證你倆都知道要按時下班。

7.If youre really trying to get something done in order to leave at the end of the day, put on a pair of headphones so people will be less likely to interrupt you. 7.如果你想在下班時分高效完成工作按時回家，那么戴上一副耳機吧，這樣就象在對別人說：我很忙，沒時間。

8. Enforce deadlines. If your co-workers are handing in projects late, it will likely cause you to work late, too.8.強化截止時間。如果你的同事們也拖延項目進度的話，那很有可能導致你也要加班。

9. Leave something in your slow cooker that will overcook if you dont get home in time. (But of course, be responsible about it!)9.用慢燒鍋燉點兒東西，如果你晚歸就會糊了的那種。（當然，這需要你負責！）

聲明：本雙語文章的中文翻譯系滬江英語原創內容，轉載請注明出處。中文翻譯僅代表譯者個人觀點，僅供參考。如有不妥之處，歡迎指正。