程序員如何從「職業倦怠」中恢復過來

豐盛的早餐

——身處高科技產業漩渦的咱們經常會熬夜到凌晨兩三點，而後又由於起得晚急匆匆趕去上班，於是沒時間吃任何早餐。又或者，可能你只能在路上一些髒兮兮的早餐店中買點小得可憐的燻肉三明治。咱們都知道早餐是一天中最重要的一餐。並且不只僅是要吃早飯，吃什麼也很重要。要吃一些富含蛋白質的健康食品，如豆類，鱷梨和全麥麪包。不要吃白麪包和早餐麥片，糖分太多，會讓人血糖升高而瞌睡。

準時上牀睡覺

——預備9個小時的睡眠時間，保證能睡到7或8個小時。有的人認爲睡覺是在浪費時間——「身前何須久睡，死後自會長眠」——可是從長遠來看，你會由於睡眠不足失去更多的工做時間：眼痛，盯着屏幕發呆等等。

管住你的嘴

——這一點能夠和第一點結合起來做爲關於吃的更全面的指導。若是你特別愛吃碳水化合物，含糖的零食，尤爲是含糖飲料，那麼短期內你感受本身快速恢復了，但以後就會以爲更加疲倦。你能夠試試從一些綠葉蔬菜、水果那兒得到能量。固然若是你確實迫切須要吃這些零食的話，那麼請吃美式的（固然也不能加糖）。

喝水

——當你脫水的時候，身體須要先保證供給更基本的生理活動，所以你的大腦會而變得緩慢而遲鈍。你的身體在你缺水的時候產生的應激激素，如皮質醇，會侵蝕你的能量水平，讓你的大腦一團漿糊。聽說，缺水的工人生產力會下降高達12％。
和你的老闆交談——若是你感受生產力下降了，那麼不妨乾脆地和你的老闆聊一聊，看看是否有什麼明顯能夠作到的事情。若是你正在作的事情是你不喜歡的，或者並不是很擅長的，那麼可能你須要換一個新鮮的項目。若是你是後端開發者，但你發現本身已經開始厭倦搗鼓像素的工做，那麼換一個崗位了。這些均可以和你的老闆交流。

更好地管理時間

——若是你發現本身每隔一小時左右就要去適應不一樣的項目、代碼庫甚至是語言。又或者，你發現本身老是熬夜到很晚以追趕進度。那麼我建議你先花10分鐘時間提早把一天的待辦事項寫下來。從「速效方案」開始吧。碰到一些瑣碎的bug，咱們經常會選擇拖延解決，因而一直耿耿於懷。從如今開始，天天早上一點一點地搬走這些石頭吧——這不但能讓你以爲本身是銳不可當的，還能減小一成天你揹負的壓力。

定時休息

——這一點彷佛是顯而易見的，但這個行業中的程序員，老是自認爲本身是超人，午飯時間工做，從開始到結束，一直都沒有休息，甚至連上廁所都好像火燒屁股同樣。然而，這從長期來看，反而會下降你的生產力。玩一盤遊戲，喝一杯咖啡，蹲上一個小時的廁所。不論是什麼方式，只要能讓你的大腦休息會就行。編程是一種耗費精神的腦力勞動。你可能作不到持續地去健身房或鍛鍊，可是你能夠中場休息。這或許就是讓你的大腦不同凡響的祕訣哦。

運動

——這一點也很是顯然。儘可能養成按期鍛鍊，哪怕是快步走的習慣，時間最好是在早晨，一日之計在於晨。運動釋放的內啡肽能夠減輕壓力，讓你獲得更多的氧氣循環，讓你的注意力高度集中。

暫停編程 準確的說是遠離電腦！

——若是你和我同樣，將軟件和技術看成了存活的理由，那麼可能你在閱讀這篇文章的同時還打開着Vim。那很好，由於就是這種瘋狂造就了普通程序員和偉大工程師之間的鴻溝。但有時你也須要暫時停頓一會，去作點其餘的事情。常言道，小別勝新婚。有時候，我整個週末都不會去碰個人筆記本電腦。我把代碼暫停在了個人腦海裏，我將時間花在了朋友和家人身上，出去吃飯，看電視，甚至小酌一杯。然而，當我週一上午回到辦公室，我已經火燒眉毛地想要開工了。上週五沉悶又惱人的bug，搖身一變，成爲了一個有趣的挑戰。

正念

——這個流行詞已經在高科技產業風靡了一段時間。一天初始，即便只用10分鐘去冥想，也能讓你感受更冷靜，注意力更集中。

不要加班

——除非你厭惡生活，不然，就不要爲了打動上司或超過同事而作一些非特定任務，以至於天天熬夜到晚上11點。這並不明智，由於會消耗你的精力。若是是你的上司指望你天天加班，折中工做質量，那麼他們是在打造一個不健康的工做環境。若是這是你本身的主動行爲，那麼要當心長期以往的後果。

治療職業倦怠，並無什麼靈丹妙藥，要養成我上面提到的這些習慣也不是一朝一夕就能夠的。所以，從小事作起，一步一步來，若是須要的話還能夠記錄下來。要想得長遠。最後，若是你的職業倦怠仍然存在的話，那麼也考慮尋求一些專業的幫助。這沒什麼好丟人的！

http://devbanter.com/2015/10/08/how-to-recover-from-programmers-burnout/

Our industry is so overstretched, so understaffed and so fast paced, that sometimes it’s easy to burnout and become disillusioned. Feeling tired all the time, irritable; even depressed.

So here’s a quick guide on overcoming the dreaded ‘programmers burnout’.

11375140_1646919052199589_2066599497_nEat a hearty breakfast – Many of us in the tech industry are guilty of staying up until 3am, waking up late and dashing off to the office without any breakfast. Or maybe you grab some miserable, soggy bacon sandwich from some greasy hovel on route. It really is true that breakfast is the most important meal of the day. Well, not just any breakfast, what you eat for breakfast is also important.Try to eat something loaded with healthy proteins, such as beans, avocado and wholewheat breads. Avoid white bread and breakfast cereals, which are usually full of sugar and will cause a mid-day sugar crash.
Get to bed on time – Aim for 9 hours sleep, if you get 7 or 8, then you’re about right. It’s easy to see sleep as a waste of time, but in the long-term, you’ll lose more hours sat with sore eyes, staring blankly at the screen. Desperately trying to clutch the broken threads of thought on which a programmer relies.
Don’t. Eat. Shit – This ties back into number one, but this is a more encompassing rule. If you load up on carbs, sugary snacks and especially sugary drinks, you’ll get a quick fix, but then feel pretty shoddy for the rest of the day. You can get energy from eating leafy greens, fruit… if you really need a kick, then stick to Americano’s (no sugar, of course).
Drink water – When you get dehydrated, your body becomes sluggish and slow as it struggles with its more basic duties. Your body produces stress hormones such as cortisol when you become dehydrated, which sap your energy levels and can cause ‘brain fog’. It’s said that workers can be as much as 12% less productive whilst dehydrated.
Talk to your boss – If you’re struggling or feeling less productive, then simply bring it up with your boss, talk through it and see if there’s anything obvious that can be done. If you’ve been working on something you don’t like, or aren’t very good at, you might need to switch projects to something fresh for a while. If you’re a back-end developer, but you find yourself pixel pushing, put your foot down. Your employer will get more out of you when you work in your specialist area.
Manage your time better – If you find yourself having to flit between projects, or switch between codebases or even languages every hour or so. Or maybe you find yourself staying late to catch up constantly. Make sure you spend the first 10 minutes of your day writing down a todo list. Start off with any ‘quick wins’. We tend to subconsciously worry about those niggling bugs that we’ve been putting off, and they build up. If you can start your day by removing a few of those… you’ll feel unstoppable and less stressed throughout the rest of the day.
Take regular breaks – This seems like an obvious one, but people in our industry try to play the hero, working through their lunch hour, from start to finish without break, as though someone’s dishing out medals for who’s taken the least loo breaks. You will be less productive in the long run if you try to ‘power through’. Your thoughts will become clouded and you’ll become stressed and in turn unhappy. Have a game of FIFA, make a coffee, go and sit on the toilet for an hour. Whatever it is, just give your brain some timeout. Programming is difficult, it’s mentally exerting. You wouldn’t go to the gym and exercise solidly for the duration, you’d take breaks between sets, otherwise you’d run the risk of damaging muscles. Well, it’s not that different for your brain.
Exercise – Another fairly obvious one. Try to get into the habit of exercising regularly, even a brisk walk, especially in the morning before you start your day. Exercise releases endorphins which relieves stress, it circulates more oxygen around your body and gives you more focus.
Take a break from programming – If you’re like me, you probably live and breathe software and technology. You’ve probably got Vim open behind this window right now. That’s great, and it will make the difference between you being an average programmer, and a respected engineer. But sometimes you just need to take a step back and do something else for a while. People say that absence makes the heart grow fonder. Sometimes I’ll be away for the weekend without my laptop, and all I can think about is writing code. But I put it to the back of my mind, and I spend time with my friends and family, go for food, watch TV or… drink a little too much. But when I come back into the office on Monday morning, I can’t wait to get going again. That bug that was tedious and annoying on Friday, is suddenly a fun challenge again.
Mindfulness – Here’s another buzzword that’s been doing the rounds in the tech industry for a while, but starting your day with even just 10 minutes of mindful meditation, can leave you feeling calmer and more focused throughout the day.
Don’t be an overtime hero – Unless you hate your life, don’t be that guy who stays until 11pm every night, doing non-specific tasks to impress your managers or to out-do your peers. It’s not big, and it’s not clever, and it’ll burn you out. If your managers expect you to work late evert night, compromising your work quality, then they’re distilling an unhealthy work environment. If it’s your own initiative, then be wary of the long-term consequences.

There’s no silver bullet for programmers burnout, and the habits I’ve mentioned above can be hard to get into. It won’t happen over night. So start small, adopt one at a time and keep a record if need be. Try to think long-term, instead of reaching for that next can of Monster. If it persists, consider seeking some professional help. There’s no shame!