You are not the president of the United States. But chances are you too have real stressors in your life that make it feel as though the weight of the world is on your shoulders. There’s a way to break free. Upon examining the daily routine of President Obama, it becomes clear that the commander-in-chief lives a life carefully constructed to avoidburnout, promote wellbeing and remain as stress-free as possible. Below are a few moves from his presidential playbook you can borrow in order to do the same:

　　你不是美国总统。但总会有那样的时候，压力大到仿佛整个世界都落在了你的肩上。不过还是有办法挣脱那种压力的。一看奥巴马的日常生活，就很显而易见，总司令精心生活在避崩溃、促健康以及尽可能释放压力的状态下。为了供你效仿，下面是一些步骤，来自可以借到的关于总统的办事方法：

　　1. Learn how you recharge best (even if it’s alone).

　　1.学习如何有效充电(即使是一个人)。

　　Extroverts gain energy from being around other people, but introverts need solo time to reboot. While President Clinton reportedly spent his free time chatting on the phone, President Obama spends four to five quiet hours alone in his office every day. “For some of our presidential leaders, the energy they need comes from contact with other people,” historian Doris Kearns Goodwin told the New York Times. “[Obama] seems to be somebody who is at home with himself.” Likewise, learn how your personality recharges best, and practice it.

　　性格外向的人从周围人那里获得能量，而性格内向的人则需要独处时光来重新启程。虽然有报道克林顿总统闲暇时光用电话聊天来打发时间，但奥巴马总统是每天花四到五小时独自一人在办公室。“对于我们一些总统领导人来说，他们所需的能量来自与他人的接触与交流，”历史学家多丽斯·基恩斯·古德温告诉《纽约时报》。“奥巴马像是那种在家与自己独处的人。”同样地，请你也学习自己如何有效地充电，并去实施它吧。

　　2.Take breaks to play.

　　2.休息玩一下。

　　During his early White House days, Obama had a standing date every night ― not to sift through paperwork or make business calls, but to play pool with a friend. Indeed,taking a break can make you more productive, even if it’s just 10 minutes away from your desk during the day.

　　早期在白宫，奥巴马每晚都会有一项坚持已久的活动，不是研究文件也不是打业务广告，而是跟朋友打台球。事实上，适当休息可以让你更精神，更有效率，工作的时候哪怕就十分钟离开座位。

　　3. Block off time for the people you love.

　　3.为所爱的人空出时间。

　　Obama eats dinner with his daughters every day, and his family goes on vacation together each year. It turns out he’s onto something: Regular hangouts with best friends or family members have been shown to reduce anxiety, boost happiness and even extend your lifespan.

　　奥巴马每天跟女儿一起用餐，他们全家每年会一起去度假，事实证明，奥巴马总统也认为定期与朋友和家人出去玩会减少焦虑，提升幸福感，甚至可以使人长寿。

　　4. Keep things in perspective.

　　4.用长远眼光看问题。

　　When it comes to handling extreme stress, Obama has one major key. “I think the most important thing is to take the long view,” he told HuffPost in a 2015 interview. To him, that means keeping in mind that what seems like a failure today won’t seem so important tomorrow, next month or in a year.

　　当谈到如何缓解极大的压力时，奥巴马有个万能的方法。“我认为最重要的事情就是要有远见”他在2015年接受赫芬顿邮报的一次采访中这样说到。对于他来说，那意味着得记住这样的话：今天看上去可能是件失败的事情，不等于明天，下个月或者明年还那么看重它。

　　5. Eliminate unnecessary decisions.

　　5.免去没必要的决策。

　　Some of the world’s most successful people free up mental space by turning small, everyday decisions into routines. Take Obama’s wardrobe, for example. “You’ll see I wear only gray or blue suits,” he told Vanity Fair in 2012. “I’m trying to pare down decisions. I don’t want to make decisions about what I’m eating or wearing. Because I have too many other decisions to make.” How can you adopt this practice at home? To feel a greater sense of control, make your morning or your workout schedule routines you can emulate every day.

　　世界上最成功的一些人往往很擅于腾出思维空间，他们将每天要做的一些小的决定变成习惯性的日常琐事。就拿奥巴马的衣橱来举个例子，“你会看到我只穿灰色和蓝色衬衫，”他于2012接受美国名利场杂志采访时如是说。“我努力减少要做的决定，我不想每天还要决定吃什么，穿什么。因为我有很多其他的决定要做。”那么每天在家如何实施这样的方法呢?要有一种操控感，让自己早上的晨起琐事或者锻炼计划成为日常事务，这样你就可以尽力效仿。

　　6. Exercise often.

　　6.经常锻炼。

　　Obama credits regular workouts with keeping stress levels under control throughout his presidency. “I’ve been very consistent about exercising in the morning,” Obama told HuffPost. Regular exercise can reduce your risk of heart disease, improve your mood and even ease anxiety and depression. Now THAT is a habit worth holding on to.

　　奥巴马把他控制的很适度的压力归功于他每天坚持不懈的锻炼。“我已经非常习惯于每天早晨的锻炼了。”奥巴马接受赫芬顿邮报采访时说。规律锻炼可以减少心脏疾病的发生，改善情绪，甚至可以减少焦虑和压抑。那真是个值得坚持的习惯哦。

（编辑：何莹莹）