EP. 4【本篇完】
新一年，別只盯著「還沒做到的」，要學會慶祝「已完成的」。這能提升動力，讓你更有信心繼續前進。
為什麼重要？
☝️ 工作壓力大，容易忽略自己的努力。慶祝進步能幫助你保持正面心態。
小技巧：
✅ 每週花1分鐘回顧：我完成了什麼？
✅ 用小獎勵鼓勵自己（例如一杯喜歡的飲品、看一集喜歡的劇）。
✅ 與同事分享你的進步，互相鼓勵。
今日行動：
👉 今天就寫下你上週完成的一件事，並為自己鼓掌！
As the new year begins, avoid focusing solely on what remains unfinished. Instead, learn to celebrate what you have already accomplished. Recognizing progress boosts motivation and strengthens confidence to keep moving forward.
Why is this important?
☝️ High work pressure often causes individuals to overlook their own efforts. Celebrating progress helps maintain a positive mindset and reinforces resilience.
Practical tips:
✅ Dedicate one minute each week to reflect on what you have achieved.
✅ Reward yourself with small treats—such as enjoying your favorite beverage or watching an episode of a show you love.
✅ Share your progress with colleagues to foster mutual encouragement and support.
Action for today:
👉 Write down one thing you accomplished last week and take a moment to acknowledge it!
EP. 3
加班及輪更工作不可預測，固定計劃容易被打亂，導致挫敗感。可嘗試設定「彈性目標」，以協助解決不可預測的情況。
什麼是彈性目標？
☝️ 不是死板的「每週一三五運動」，而是「每週運動 2 次」，讓你可以根據班表調整。
小技巧：
✅ 把目標寫成「範圍」而非「固定時間」。例如：每週閱讀30分鐘，可以分散在不同日子完成。
✅ 使用提醒工具（手機App或紙本計劃），幫助自己保持彈性但不忘記。
今日行動：
👉 今天就檢視你的目標，看看能否更「彈性」！
Overtime and shift work can be unpredictable, and rigid plans are easily disrupted, often leading to frustration. To address this, consider setting “flexible goals” that allow for adjustments when circumstances change.
What is a flexible goal?
☝️ It is not a fixed schedule such as “exercise every Monday, Wednesday, and Friday,” but rather a broader target like “exercise twice a week,” enabling you to adapt according to your work shifts.
Practical tips:
✅ Define goals as ranges rather than fixed times. For example: “Read for 30 minutes each week,” which can be spread across different days.
✅ Use reminder tools, such as mobile apps or paper planners – to help maintain flexibility without losing track of your objectives.
Action for today:
👉 Review your current goals and identify ways to make them more flexible!
EP. 2
很多人新年定目標時，容易設得太大，結果三天熱度就消失。
為什麼合適微目標，尤其輪更員工？
🧩 輪更工作時間碎片化，長期計劃難以執行，但「微目標」能讓你在有限時間內持續進步。
小技巧：
✅ 把年度目標拆成「每週行動」，例如：想提升健康？每週至少2次選擇健康餐；想學新技能？每天花10分鐘看教學影片。
✅ 用「打卡」方式記錄，讓自己看到進步。
記住：
☝️ 微目標+ 積累 = 大改變
Many individuals set overly ambitious goals at the beginning of the year, only to lose motivation after a few days.
Why are micro-goals particularly suitable, especially for shift workers?
🧩 Shift work often fragments time, making long-term plans difficult to implement. Micro-goals allow you to make steady progress within limited time frames.
Practical tips:
✅ Break annual goals into weekly actions. For example: to improve health, choose a healthy meal at least twice per week; or, to learn a new skill, dedicate 10 minutes daily to watching an instructional video.
✅ Use a “check-in” or tracking method to visualize your progress.
Remember:
☝️ Micro-goals + Consistency = Significant Change
EP. 1
😌 新的一年，別急著列出一堆目標，先給自己一個「喘息」的空間，因為身心平衡是所有計劃的基礎。
先問自己：
❓ 我需要什麼來保持身心平衡？
❓ 在工作中，什麼能讓我感到有掌控感？
為什麼重要？
❗ 工作壓力累積會影響專注力與情緒，尤其輪更工作容易打亂作息時間，需要注意。
❗ 如果沒有先照顧好自己，任何目標都難以持續。
實用小技巧：
✅ 每天花5分鐘深呼吸或伸展，幫助身體放鬆。
✅ 在工作間隙，喝一杯水或茶，讓自己暫停一下。
✅ 嘗試「微休息」，即使只有2分鐘，也能讓大腦重置。
今日行動：
👉 今天就寫下1個能讓你感覺更輕鬆的小習慣，並開始實踐！
😌 At the start of a new year, avoid rushing to compile an extensive list of goals. Instead, allow yourself time to pause and create space for reflection. Mental and physical balance is the foundation upon which all plans are built.
Consider on the following questions:
❓ What do I need to maintain my overall well-being?
❓ What strategies help me feel a sense of control in my work?
Why is this important?
❗ Accumulated work-related stress can negatively impact concentration and emotional stability. This is particularly relevant for shift workers whose schedules often disrupt regular routines.
❗ Without prioritizing self-care, sustaining any goal becomes significantly more challenging.
Practical tips:
✅ Dedicate five minutes each day to deep breathing or stretching exercises to promote relaxation.
✅ Incorporate short breaks during your workday – pause to drink water or tea.
✅ Experiment with “micro-breaks”; even two minutes can help reset your mind and improve focus.
Action for today:
👉 Write down one small habit that will help you feel more at ease, and begin implementing it immediately.