我们每天都需要作许许多多的选择。面对选择，你是否有选择困难症？是否有决策疲劳？一起读一篇外刊，告诉你如何克服决策疲劳。
8 Signs of Decision Fatigue and How To Cope
What is decision fatigue? 什么是决策疲劳？
According to registered psychotherapist Natacha Duke, decision fatigue is a phenomenon where the more decisions a person makes over the course of a day, the more physically, mentally and emotionally depleted they become. A person experiencing decision fatigue struggles with executive functioning. This can have a wide range of consequences, including impaired judgment.
注册心理治疗师 Natacha Duke认为，决策疲劳是一种现象，一个人在一天中做出的决定越多，他们的身体、精神和情感就越疲惫。一个经历决策疲劳的人在执行方面也会有困难。这可能会产生一系列后果，包括判断力受损。
Signs and symptoms of decision fatigue 决策疲劳的迹象和症状
Procrastination or decision avoidance. If you forget the vet appointment, you won’t have to decide whether to move forward with that expensive surgery … right? Putting decisions off — or avoiding certain people or situations altogether — is one of the most common responses to decision fatigue. You might be procrastinating without even realizing it!
拖延或回避决策。如果您忘记了兽医预约，您将不必决定是否继续进行昂贵的手术......对吧？推迟决策——或完全回避某些人或情况——是决策疲劳最常见的反应之一。你可能在不知不觉中拖延了！
Impulsivity. If you’ve been making complex decisions all day, you could find yourself being less careful about other choices you have to make: Stopping at the drive-thru you usually drive by. Spending way too much money shopping online. Overlooking an obvious cognitive bias. Impulsivity can take a wide range of forms — and have a wide range of consequences.
冲动。如果你一整天都在做复杂的决定，你可能会发现自己对你必须做出的其他选择不那么小心：停在你通常开车经过的过道上。花太多钱在网上购物。忽略了明显的认知偏差。冲动可以有多种形式，并产生多种后果。
Exhaustion. Decision fatigue can be physically, mentally and emotionally taxing. So, it wouldn’t be surprising for a person with decision fatigue to be desperate for a nap or a good cry.
疲惫。决策疲劳可能会在身体、精神和情感上造成负担。因此，对于一个有决策疲劳的人来说，渴望小睡或好好哭一场也就不足为奇了。
Brain fog. Are you suddenly having trouble finishing your … sentences? Has your train of thought left the station? Do you keep forgetting names or get distracted when people are trying to talk to you? Decision fatigue might be causing your brain fog.
脑雾。你是不是突然想不起想表达的句子？你的脑路离开车站了吗？当人们试图与你交谈时，你是否总是忘记名字或分心？决策疲劳可能会导致您的脑雾。
Irritability. Did you just bite your best friend’s head off for asking where you want to go for lunch tomorrow? Yeah, you might have decision fatigue.
易怒。你刚刚是不是臭骂了你朋友一顿，就因为他问你明天想去哪里吃午饭吗？如果是的，那您可能有决策疲劳。
Overwhelmed. Are you starting to feel like there’s no room left in your head — much less your schedule — for everything you’re juggling? Getting overwhelmed is an issue in and of itself, but it can also signal decision fatigue.
分身乏术。你是否开始觉得你的脑子里没有任何空间——更不用说你的日程安排空间——来处理手头的所有事情？分身乏术本身就是一个问题，但它也可能预示着决策疲劳。
Regret or dissatisfaction. If you made the choice, but you’re still ruminating about it hours later and questioning the call you made, it could be the result of decision fatigue.
后悔或不满。如果你做出了选择，但几个小时后你仍然在思考它并质疑你打的电话，这可能是决策疲劳的结果。
Physical discomfort. The stress of making a difficult decision can cause a wide range of physical symptoms, from tension headaches and eye twitching to nausea and other tummy troubles.
身体不适。做出艰难决定的压力会导致身体不适，从紧张性头痛、眼睛抽搐到恶心和其他肚子问题。
How to prevent decision fatigue 如何预防决策疲劳？
Everyone experiences decision fatigue from time to time. And that’s OK. While we can’t always control the situations that cause our decision fatigue, we can build protective measures into our daily lives to make that fatigue less likely and more manageable.
每个人都会不时经历决策疲劳。没关系。虽然我们不能总是控制导致决策疲劳的情况，但我们可以在日常生活中建立保护措施，使这种疲劳不太可能发生，更易于管理。
Remove choice from some elements of your life. Steve Jobs, Barack Obama and several other famous decision-makers have talked publicly about how they wear essentially the same thing every day. Their rationale: Not having to think about what you wear is one fewer decision to make. Whether it’s what you wear, which podcast you listen to on the way to work or what brand of oatmeal you’re buying at the store, as Duke puts it: “Some things can be automated. Give yourself the ability to not have to have perfection be the standard for everything in your life.”
让你生活中的某些元素无需选择。史蒂夫·乔布斯（Steve Jobs）、巴拉克·奥巴马（Barack Obama）和其他几位著名的决策者都曾公开谈论过他们每天穿的基本上是一样的东西。他们的理由是：不必考虑你穿什么，就少了一个决定。无论是你穿什么，你在上班路上听哪个播客，还是在商店里买什么牌子的燕麦片，正如杜克所说：“有些事情是可以自动化的。给自己一种能力，不必让完美成为你生活中一切的标准。”
Delegate (if possible). Some decisions are always going to be yours to make. But sometimes — and we’re talking to you, perfectionists — it’s OK to let other people handle things. They may (gasp) make a mistake every once in a while, but so will you! Go ahead: Let the assistant coach decide the starting lineup. Let your spouse-to-be choose the caterer for the big day. It’s going to be OK.
委托（如果可能）。有些决定必须由你自己来决定的。但有时——说的就是你，完美主义者——是可以让别人来处理事情的。他们可能会偶尔（呼吸）犯个错，但你也会犯！来吧：让助理教练决定首发阵容。让您的准配偶为大喜之日选择餐饮服务商。一切都会顺利的。
Prioritize sleep. What do people say when faced with tough choices? “I’ll sleep on it.” There’s a reason for that. Research shows that we take more time to deliberate — and make better decisions — early in the day. It also shows that not only do sleep-deprived people have poor impulse control and emotional regulation skills, but their morality also takes a hit. If you find yourself in a particularly decision-heavy phase of your life, making the extra effort to get a good night’s sleep may help protect against decision fatigue.
优先考虑睡眠。当面临艰难的选择时，人们会怎么说？“我要想着这个睡一觉。”这是有原因的。研究表明，我们在早上的时候会花更多的时间做出更好的决定。这也表明，睡眠不足的人不仅冲动控制和情绪调节能力差，而且他们的士气也会变低。如果您发现自己处于人生*特中**别需要决策的阶段，那么做出额外的努力来睡个好觉可能有助于防止决策疲劳。
Exercise. You’ve probably heard that exercise is good for your brain, especially as you get older. But did you know that it can also help you make better decisions? A study in the British Journal of Sports Medicine found that coupling 30 minutes of moderate-intensity exercise with a three-minute walking break every half hour can improve executive function. If that sounds like a lot to you, don’t worry: Any exercise is better than no exercise, and walking for any length of time can do wonders for your overall mental health.
锻炼。你可能听说过运动对你的大脑有好处，尤其是随着年龄的增长。但是您知道它也可以帮助您做出更好的决定吗？《英国运动医学杂志》上的一项研究发现，每半小时进行 30 分钟的中等强度运动和 3 分钟的步行休息相结合可以改善执行功能。如果这对你来说过多，别担心：任何运动都比不运动好，任何时间的步行都可以为你的整体心理健康创造奇迹。
Manage stress. Making stress-management activities part of your daily routine can help you feel less overwhelmed and more confident in the face of difficult decisions.
管理压力。将压力管理活动作为日常生活的一部分可以帮助您在面对困难的决定时感到不那么不知所措，更加自信。
Make time for self-care. Caring about your own mental health and well-being isn’t selfish. You can’t do what it takes to help others if you aren’t caring for yourself. Having a self-care routine in place can prevent decision fatigue — and make handling it easier if it does happen.
腾出时间进行自我保健。关心自己的心理健康和幸福并不是自私的。如果你不关心自己，你就无法尽一切努力帮助他人。制定自我护理程序可以防止决策疲劳，并在发生决策疲劳时更容易处理。
Build downtime into your day. Life can get so busy, we sometimes forget to give our brains a chance to go offline for a while. “It’s a bit of a cliche, but I think it is true,” Duke reflects, “That you need to have some downtime where you don’t have to make decisions, think about things or analyze anything.” Scheduling downtime — whether that means watching reality TV on your phone over your lunch break, meditating for 20 minutes every day or taking the long route when you walk your dog after dinner — can help keep your brain charged and ready to make tough choices.
将停机时间融入您的一天。生活会变得如此忙碌，我们有时会忘记给我们的大脑一个离线的机会。“这有点陈词滥调，但我认为这是真的，”杜克反思道，“你需要有一些休息时间，你不必做出决定、思考事情或分析任何事情。安排停机时间——无论是在午休时间用手机看真人秀，每天冥想 20 分钟，还是在晚饭后遛狗时走一场段路——都可以帮助您的大脑保持精力充沛，并准备好做出艰难的选择。