程序员如何从“职业倦怠”中恢复过来

丰盛的早餐

——身处高科技产业漩涡的我们常常会熬夜到凌晨两三点，然后又因为起得晚急匆匆赶去上班，因而没时间吃任何早餐。又或者，可能你只能在路上一些脏兮兮的早餐店中买点小得可怜的熏肉三明治。我们都知道早餐是一天中最重要的一餐。而且不仅仅是要吃早饭，吃什么也很重要。要吃一些富含蛋白质的健康食品，如豆类，鳄梨和全麦面包。不要吃白面包和早餐麦片，糖分太多，会让人血糖升高而瞌睡。

准时上床睡觉

——预备9个小时的睡眠时间，保证能睡到7或8个小时。有的人认为睡觉是在浪费时间——“身前何必久睡，死后自会长眠”——但是从长远来看，你会因为睡眠不足失去更多的工作时间：眼痛，盯着屏幕发呆等等。

管住你的嘴

——这一点可以和第一点结合起来作为关于吃的更全面的指导。如果你特别爱吃碳水化合物，含糖的零食，尤其是含糖饮料，那么短时间内你感觉自己快速恢复了，但之后就会觉得更加疲倦。你可以试试从一些绿叶蔬菜、水果那儿获得能量。当然如果你确实迫切需要吃这些零食的话，那么请吃美式的（当然也不能加糖）。

喝水

——当你脱水的时候，身体需要先保证供给更基本的生理活动，因此你的大脑会而变得缓慢而迟钝。你的身体在你缺水的时候产生的应激激素，如皮质醇，会侵蚀你的能量水平，让你的大脑一团浆糊。据说，缺水的工人生产力会降低高达12％。
和你的老板交谈——如果你感觉生产力降低了，那么不妨干脆地和你的老板聊一聊，看看是否有什么明显可以做到的事情。如果你正在做的事情是你不喜欢的，或者并非很擅长的，那么可能你需要换一个新鲜的项目。如果你是后端开发者，但你发现自己已经开始厌倦捣鼓像素的工作，那么换一个岗位了。这些都可以和你的老板交流。

更好地管理时间

——如果你发现自己每隔一小时左右就要去适应不同的项目、代码库甚至是语言。又或者，你发现自己总是熬夜到很晚以追赶进度。那么我建议你先花10分钟时间提前把一天的待办事项写下来。从“速效方案”开始吧。碰到一些琐碎的bug，我们常常会选择拖延解决，于是一直耿耿于怀。从现在开始，每天早上一点一点地搬走这些石头吧——这不但能让你觉得自己是锐不可当的，还能减少一整天你背负的压力。

定时休息

——这一点似乎是显而易见的，但这个行业中的程序员，总是自认为自己是超人，午餐时间工作，从开始到结束，一直都没有休息，甚至连上厕所都好像火烧屁股一样。然而，这从长期来看，反而会降低你的生产力。玩一盘游戏，喝一杯咖啡，蹲上一个小时的厕所。不管是什么方式，只要能让你的大脑休息会就行。编程是一种耗费精神的脑力劳动。你可能做不到持续地去健身房或锻炼，但是你可以中场休息。这或许就是让你的大脑与众不同的秘诀哦。

运动

——这一点也非常显然。尽量养成定期锻炼，哪怕是快步走的习惯，时间最好是在早晨，一日之计在于晨。运动释放的内啡肽可以减轻压力，让你得到更多的氧气循环，让你的注意力高度集中。

暂停编程 准确的说是远离电脑！

——如果你和我一样，将软件和技术当作了存活的理由，那么可能你在阅读这篇文章的同时还打开着Vim。那很好，因为就是这种疯狂造就了普通程序员和伟大工程师之间的鸿沟。但有时你也需要暂时停顿一会，去做点其他的事情。常言道，小别胜新婚。有时候，我整个周末都不会去碰我的笔记本电脑。我把代码暂停在了我的脑海里，我将时间花在了朋友和家人身上，出去吃饭，看电视，甚至小酌一杯。然而，当我周一上午回到办公室，我已经迫不及待地想要开工了。上周五沉闷又恼人的bug，摇身一变，成为了一个有趣的挑战。

正念

——这个流行词已经在高科技产业风靡了一段时间。一天初始，即使只用10分钟去冥想，也能让你感觉更冷静，注意力更集中。

不要加班

——除非你厌恶生活，否则，就不要为了打动上司或超过同事而做一些非特定任务，以致于每天熬夜到晚上11点。这并不明智，因为会消耗你的精力。如果是你的上司期望你每天加班，折中工作质量，那么他们是在打造一个不健康的工作环境。如果这是你自己的主动行为，那么要小心长期以往的后果。

治疗职业倦怠，并没有什么灵丹妙药，要养成我上面提到的这些习惯也不是一朝一夕就可以的。因此，从小事做起，一步一步来，如果需要的话还可以记录下来。要想得长远。最后，如果你的职业倦怠仍然存在的话，那么也考虑寻求一些专业的帮助。这没什么好丢人的！

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!