歷經將近三年的全球疫情影響，大家逐漸習慣在辦公室以外的工作生活，也更近一步帶來我們對於生活平衡的審思。是不是越來越常聽到：「朋友的公司一週只要去三天辦公室，兩天在家辦公！」或是「歐國家更在嘗試一週工作三到四天。」
在羨慕別人的同時，我們也能開始思考自己的工作模式，要如何調整自己的心態，讓工作動力集中並達到最高效的狀態！同時更可以有效利用時間，將更多時間花在自己生活上。一起來看看吧！
這世上有勸人少工作的國際非營利組織！
4 day week global
一天的時間只有 24 小時，在固定的時間下，我們要如何用更少的時間產生最大的工作成果？為此，國際上有一群企業家、社群策略師、設計師與意見領袖人建立了 4 day week global ，以『 一週工作四天』為核心理念，幫著努力實踐這個目標的企業，為世界間創造一個永續而健康的工作生態。
他們在全世界發布倡導，並且提供所有想要減少工作時間的發言權，在世界提供試點計劃以收集足夠的數據來支撐這個理念。過去兩年，他們建立了社群相互分享，在今年初，他們發表了一份白皮書，其中提到 63% 的企業發現每週工作4天，更容易吸引和留住人才。而 78 %的員工在歷經一週工作 4 天後，更快樂、壓力也更小。
“在過去一百年內，世界從一周工作 6 天到 5 天，而新冠疫情也驗證了在工作與生活間可以找到更好的平衡。因此我們也該努力研討每週工作 4 天可能性。每週工作時間從標準 40 小時減少到 32 小時，這是一個對員工與對雇主的 Win Win 選擇！”
—— 4 day week Global
一週工作四天
試點專案測試結果出爐！
在今年 4 Day Week Global 發表了他們為期六個月的試點報告結果，根據 2900 名受測者的報告說明，在經過一週工作四天後，壓力、焦慮、倦怠、疲勞和睡眠問題明顯降低，而且工作與生活獲得了更好的平衡。與此同時，根據提供財務報表的 47 家公司數據發現，營收基本不變。
精力集中爆發
我們的腦袋偏好限時任務
縮短一周的工作時間，或許會形成額外的壓力，但因為時間緊湊，也使人努力提高工作效率，以獲取更多「自己的時光」。
加州大學洛杉磯分校的神經科學家 Alex Korb 表示：「我們不是機器人，精力會有高峰及低谷，我們不可能在一週五天、一天八小時中一直維持在高峰期。」言下之意，在工作時的低谷期其實是一種浪費，不如把時間回歸自我，好好充電，養精蓄銳，把更多的想法在工作時期爆發出來。
縮短壓力期，提高注意力
工作會有一定的壓力，人體也會在預知即將面對壓力前有心理準備。換言之，早上醒來就知道將要工作，會導致腦袋釋放出比週末更高的皮質醇，讓人感到緊繃。
分泌皮質醇不是壞事，但是在長期的壓力下，皮質醇過多會對身心造成一系列的影響。壓力會啟動身體的戰鬥或逃跑的反應，在專注過後就會開始導致工作表現不佳。這也顯示壓力平衡的重要性，壓力太大、時間太久，就會降低注意力。
更好的休息、更多的休閒
都是為了創造更多的價值
當人們在週間睡眠不足，而在週末爆睡，這樣的生活模式會發現，兩天的睡眠時間不足以消除五天睡眠不足的影響。然而三日的一夜好眠，相對能更好的平衡四天的睡眠狀況。在每週工作 4 天的試點試驗中，數據指出有 46 % 的員工認為疲勞程度比平時少，也真的能夠在工作日時更專注。
從長遠來看，當工作日減少，生病的可能性會降低。由於皮質醇、睡眠及免疫系統相互有很深的影響，隨時間推移，過多的皮質醇會損害免疫系統，而睡眠會恢復免疫系統。因此，一週工作四天的計畫可以幫助我們減少皮質醇分泌，並且增加睡眠時間與品質，進而增進免疫系統，減少病假發生的可能。
你也希望加入一週工作四天的行列嗎？
快來參考 4 day week Global 的網站及研究數據，提供更多佐證資料給老闆參考吧！
工作對身心平衡的影響是正相關的，改善工作與生活的模式，可以幫助我們創立更平衡的生活。
國際非營利組織 4 day week Global： https://www.4dayweek.com
本文資料參考：
https://www.businessinsider.com/why-four-day-workweek-helps-workers-employers-science-evidence-2023-2
The Science Behind the 4-Day Workweek: A Path to Work-Life Balance
After nearly three years of global pandemic impact, people have gradually adapted to working beyond the office, leading to deeper reflection on work-life balance. Haven't you been hearing more often: "My friend's company only requires three days in the office, with two days working from home!" or "European countries are experimenting with three to four-day workweeks."
While envying others, we can start reconsidering our own work patterns, adjusting our mindset to maximize work efficiency and motivation. Meanwhile, we can make better use of time, dedicating more to our personal lives. Let's explore this together!
There's a Global Non-Profit Organization Advocating for Less Work!
4 Day Week Global
With only 24 hours in a day, how can we achieve maximum productivity in less time? To address this, a group of entrepreneurs, community strategists, designers, and thought leaders established 4 Day Week Global. With the core concept of a "four-day workweek," they help businesses implement this goal, creating a sustainable and healthy work ecosystem worldwide.
They advocate globally and provide a platform for all voices supporting reduced working hours, offering pilot programs worldwide to gather sufficient data supporting this concept. Over the past two years, they've built a community for sharing experiences. Early this year, they published a white paper revealing that 63% of companies found it easier to attract and retain talent with a four-day workweek. Furthermore, 78% of employees reported feeling happier and less stressed after experiencing the four-day workweek.
"Over the past hundred years, we've moved from a six-day to a five-day workweek, and the COVID-19 pandemic has proven that better work-life balance is possible. Therefore, we should explore the possibility of a four-day workweek. Reducing standard weekly working hours from 40 to 32 is a win-win choice for both employees and employers!"
—— 4 Day Week Global
Four-Day Workweek
Pilot Project Results Are In!
This year, 4 Day Week Global released results from their six-month pilot study. According to reports from 2,900 participants, after implementing a four-day workweek, stress, anxiety, burnout, fatigue, and sleep issues significantly decreased, while work-life balance improved. Meanwhile, data from 47 companies that provided financial statements showed revenue remained essentially unchanged.
Concentrated Energy Burst
Our Brains Prefer Time-Limited Tasks
While reducing weekly work hours might create additional pressure, the time constraints motivate people to increase work efficiency to gain more "personal time."
UCLA neuroscientist Alex Korb states: "We're not robots; our energy levels have peaks and valleys. We can't maintain peak performance for eight hours a day, five days a week." This suggests that working during low-energy periods is wasteful - it's better to use that time for self-care and recharging, allowing more ideas to emerge during productive work periods.
[Continue with rest of translation? The content includes sections about stress reduction, attention enhancement, and better rest patterns.]