2019年6月英語四級(jí)真題及答案完整版（卷一）

PartIWriting(30minutes)

請(qǐng)于正式開考后半小時(shí)內(nèi)完成該部分，之后將進(jìn)行聽力考試C

Forthispart,youareallowed30minutestowriteanewsreportto

yourschoolnewspaperonavolunteeractivityorganizedbyyour

StudentUniontohelpelderlypeopleintheneighborhood.Youshould

writeatleast120wordsnotmorethan180words.

【范文】

YoungVolunteersVisitedaNursingHome

Volunteersfromouruniversityvisitedanursinghomelocatedin

HangzhouonJune14th,whichwashighlyappraisedbytheelderly

there.

Uponthestudents*arrival,tearsofjoyglistenedintheseniors,

eyeswhentheyoungstudentspresentedthemwithwe11-preparedgifts.

Then,thestudentstalkedtothemone-on-onewithkindness.Boththe

youthandtheagedwerewillingtosharetheirlifestories,

immersinginanatmosphereofjoy.Whenitwastimeforthe

youngsterstoleave,theelderlythankedthemoverandoveragain.

Andthevolunteersexpressedthattheylearnedalotandwereall

stunnedbytheoptimismtheirelderlyfriendshadfortheirfuture.

AccordingtoWinstonChurchill,aBritishstatesman,“wemakea

livingbywhatweget,butwemakealifebywhatwegive."The

visitnotonlyenrichestheseniors*dailylife,butalsoprovides

theyouthwithanopportunitytolearnsomeimportantlifelessons

fromtheelderlyresidents.

ByAria,schoolnewspaper

【點(diǎn)評(píng)】

寫作試題是考查考生綜合運(yùn)用英語語言的能力，四級(jí)寫作試題對(duì)考生的要求也

越來越高。今年考查了新聞報(bào)道這一新的文章體裁，這也就意味著出題人更加

強(qiáng)調(diào)學(xué)生把考場(chǎng)作文和真實(shí)生活中的寫作聯(lián)系在一起，對(duì)于學(xué)生觀察生活的能

力提出了更高的要求一一注意到新聞的格式和內(nèi)容安排的特點(diǎn)。一方面，新聞

報(bào)道需要寫出標(biāo)題和落款，標(biāo)題注意簡(jiǎn)潔明了，落款既要寫出人名還要按照新

聞報(bào)道的格式寫出bysb.,最后還要寫出所在的新聞機(jī)構(gòu)。另一方面，在內(nèi)容

上，分三段進(jìn)行寫作，第一段寫導(dǎo)語，點(diǎn)明事件的基本情況（時(shí)間、地點(diǎn)、事

件、人物、目的或意義）；第二段寫經(jīng)過（一般按照時(shí)間順序進(jìn)行書寫，同時(shí)可以

對(duì)其中一個(gè)小事進(jìn)行特寫，中間還可以穿插人物采訪）；第三段寫對(duì)這一事件，

人物的看法、想法和觀點(diǎn)。

今年考查的話題是養(yǎng)老院、農(nóng)場(chǎng)和當(dāng)?shù)匦W(xué)，與考生的生活比較貼近，在寫作

時(shí)，列舉的例子應(yīng)較為典型，這樣閱卷老師很容明白考生文中所描述的內(nèi)容。

同時(shí)，考生對(duì)這個(gè)例子也應(yīng)很熟悉，能夠熟練運(yùn)用一些有關(guān)的詞或短語，這樣

下筆時(shí)才會(huì)有話可說，從而將相關(guān)的背景知識(shí)與正確的語言表達(dá)有效地結(jié)合起

來。這些話題與大學(xué)生的生活息息相關(guān)。這些話題對(duì)于考生而言都會(huì)有話可

說，并且能夠提出一定的看法和觀點(diǎn)。

Part2ListeningComprehension（25minutes）

SectionA

Newsreport1

此篇新聞是關(guān)于一個(gè)從舊金山游到Alktrask島嶼的9歲男孩，首發(fā)于2016年

1月美聯(lián)社的報(bào)道。這屬于社會(huì)新聞，是新聞中聽懂難度較低的一種。但這篇

新聞存在較多地點(diǎn)專有名詞，可能會(huì)對(duì)考生在聽力中造成影響。

1.新聞主旨題。重點(diǎn)聽開頭前兩句。

2.新聞細(xì)節(jié)題。

A9-year-oldcentralCaliforniaboybravedstrongcurrentsandcold

watertoswimfromSanFranciscotoAlcatrazIslandandback.A

CaliforniatelevisionstationEnfresno,reportedTuesdaythatJim

Savage,setarecordastheyoungestswimmertomakethejourneyto

theformerprison.TheTVstationreportedthatbycompletingthe

swim,thefourthgradestudentfromLosbaniosbrokearecord

previouslyheldbya10-year-oldboy.JimsaidthatwavesintheSan

FranciscoBayhittinghimintheface30minutesintothisswim,made

himwanttogiveup.Hisfathersaid,hehadofferedhisson100

dollarsasareward.Toencouragehisstrugglingson,hedoubledit

to200dollars.Jamespushedforward,makingittoAlcatrazIsland

andbackinalittlemorethan2hours.Alcatrazisoveramilefrom

themainland.

Questions1and2arebasedonthenewsreportyouhavejustheard.

1.WhatdidtheboyfromcentralCaliforniadoaccordingtoreport?

2.Whatdidthefatherdotoencouragehisson?

Newsreport2

這篇新聞講述了大家比較熟悉的事件，關(guān)于我國將取消晚婚假。內(nèi)容生詞較

少，對(duì)于考生聽懂的難度應(yīng)該不高。

1.考察新聞中“原因”要素。由于是此篇新聞的第一題，考點(diǎn)句仍然落在頭兩

句。

2.結(jié)尾處+轉(zhuǎn)折處考點(diǎn)。

OnthefirstJanuary,newregulationswerecomingtoafactwhich

eliminatedanannualleavebonusforpeoplewhoputoffmarriage

untiltheageof23forwomenand25formen,theSouthChinamorning

postreports.Theholidaybonuswastodesigntoencourageyoung

peopletodelaygettingmarried,inlineswithChina*sone-child

policy,butwiththepolicynowbeenabolished,thishoiiday

incentiveisnolongernecessary.

Thegovernmentsays.Inshanghai,theyoungcoupleatthe

registrationofficetoldthepaperthattheydecidedtoregister

theirmarriageassoonaspossibletotakeadvantageoftheexisting

policy.Becauseanextraholidaywasabigdealforthem.InBeijing,

oneregistrationofficehadabout300couplesseekingtogetmarried

thedayafterthechangeswereannounced.Ratherthantheusual

number,oftenbetween70and80,butonelawyertellthepaperthe

changesstillhavetobeadoptedbylocalgovernmentsandthis

procedureslakelime,sopeoplewhoarerushingforamarriagecan

relax.

Questions3and4arebasedonthenewsreportyouhavejustheard.

3.WhatwaspurposeoftheannualleavebonusofChina?

4.Whatdowelearnaboutthenewregulations?

Newreport3

這篇新聞新西蘭兩個(gè)女傭創(chuàng)業(yè)，專門負(fù)責(zé)清理家庭聚會(huì)后的殘局。

1.主旨題。

2.考點(diǎn)句位于開頭處。

3.結(jié)尾考點(diǎn)。

Everyonelovesagoodhouseparty,butthecleaningupinthenext

morningisn'tasenjoyable.Nowhowever,aNewZealandbasedstartup

companyaimstobringmessyhomesandevensplittingheadachesback

tonormal.TheproperlynamedstartupMorningAfterMaids,was

launchedabout1monthagoinAucklandbyroom-maidsRebeccaFolly

andCatherineAshers.Asidefromcleaningup,thetwowillalsocook

breakfastandevengetcoffeeandpainkillersforrecovering

merrymakers.Althoughtheyarebothgainfullyemployed,theydid

cleaningjobsintotheirnightsandweekendswhichiswhentheir

serviceisinmostdemandanyway.

Besidesbeingflattedwithrequestfromacrossthecountry,Follyand

AshershavealsoreceivedrequestfromtheUSandCanadatoprovide

theservicesthere,theyarereportedlymeetingwithlawyerstosee

howbesttotakethebusinessforward,

Question5-7arebasedonthenewsreportyouhavejustheard.

5.whatisthenewsreportmainlyabout?

6.whatisthecommonproblemofthehouseparty?

7.whatareRebeccaFollyandCatherinAshishplanningtodo?

LongConversation1

長(zhǎng)對(duì)話

這篇長(zhǎng)對(duì)話生活類題材，話題也是大家非常熟悉的考駕照。是兩人就男生的駕

考進(jìn)行對(duì)話，男生是對(duì)話的核心，回答女生的問題。

W:Carl,howdidyourdriver'stheoryexamgo?Itwasyesterday,

right?

M:Yes,I'vepreparedasmuchasIcould.ButIwassonervoussince

itwasmysecondtrial.Thepeoplewhoworkedatthetestcenterwere

verykindthough.Wchadalittleconversationwhichcalmedmedowna

bit,andthatwasjustwhatIneeded.Then,aftertheexam,they

printedoutmyresult.ButIwasafraidtoopenituntilIwas

outside.IwassuchareliefthatIpassed.

W:Congratulations!Iknewyoucoulddoit.Ithinkyou

underestimatedhowdifficultitwouldbethefirsttime,didn'tyou?

Ihearalotofpeoplemakethatmistakeandgoinunderprepared.But

goodjobinpassingthesecondtime.I'insoproudofyou.Now,all

youhavetodonextisyourroadtest.Haveyouhadanylessonsyet?

M:Yes,thanks.I*msohappytobeactuallyontheroadnow.I've

onlyhadtwodrivinglessonssofar,andmyinstructorisvery

understanding.So,I'mreallyenjoyingit.Ican*twaitformynext

session.Althoughthelessonsareratherexpensive.20poundsan

hour,andtheinstructorsaysI'11needabove30140lessonsin

total,that'swhat?6-8hundredpounds.So,thistime,I'11need

tomakealotmoreeffort,andhopefully,I'11besuccessfulthe

firsttime.

W:Well,goodluck.

Questions8-11arebasedontheconversationyouhavejustheard.

8.Whatdidthemandoyesterday?

9.Whydidhefailtheexamthefirsttime?

10.Whatdoesthemansayabouthisdrivinglessons?

11.Whatdoesthemanhopetodonext?

LongConversation2

這篇對(duì)話是校園場(chǎng)景類的對(duì)話，出現(xiàn)了很多往年校園場(chǎng)景類對(duì)話中出現(xiàn)過的詞

匯。對(duì)話內(nèi)容是兩個(gè)學(xué)生在討論他們的學(xué)習(xí)和畢業(yè)后的工作°開頭題，考點(diǎn)句

就在第一輪對(duì)話的問句里。細(xì)節(jié)題，這輪對(duì)話是女生提問，男生回答，重點(diǎn)聽

男生說話，不難發(fā)現(xiàn)only所在的句子。細(xì)節(jié)題。和第二題同一輪對(duì)話，所以

重點(diǎn)仍然是男生說自己，或者女生說對(duì)方的內(nèi)容。最后一輪對(duì)話是男生提問，

所以重點(diǎn)聽女生。關(guān)注but轉(zhuǎn)折后的內(nèi)容。

M:Emma,IfvegotacceptedtotheuniversityofLeads.Sinceyouyre

goingtouniversityinEngland,doyouknowhowmuchitisfor

internationalstudentstostudythere?

W:Congratulations.Yes,Ibelieveforinternationalstudents,

you'11havetopayaround13,000poundsayear,it'sjustabit

morethanthelocalstudents.

M:OK,that,sabout17,000dollarsforthetuitionandfees.Anyway,

I'monlygoingtobethereforayear,doingmymasters.Soit's

prettygood.IfIstayedintheU.S.,it'dtake2years,andcostat

least50,000dollarsintuitionalone.Also,Ihaveagoodchanceof

winningascholarshipatLeads,whichwouldbeprettyawesome,the

benefitofbeingamusicgenius.

W:Yeah,Iheardyouareatalentedpianoplayer.Soyouaredoinga

post-graduatedegreenow?I,mstillinmylastyear,graduating

nextJune.Finally,I'11bedonewithmystudies,andcouldgoonto

earninglotsofmoney.

M:Areyoustillplanningonbeingateacher?Nomoneyatthatjob

then.

W:You'dbesurprised,IJmstillgoingtobeateacher.Butthe

planistoworkataninternationalschooloverseas,afterIgeta

yearorsoexperienceinEngland.It'sbetterpaid,andIgetto

travel,whichremindsmeVmlateformyclass,andI'vegotsome

documentsIneedtoprintoutfirst.I'vegottorun.

Questions12-15arebasedontheconversationyouhavejustheard.

12.Whatdoesthemanwanttoknow?

13.Whatisthemangoingtodo?

14.Whatmightqualifythemanforascholarshipattheleads

university?

15.Whatisthewomanplanningtodoaftergraduation?

Passage1

短文第一篇是說明介紹性的文章，介紹了螞蟻，著重介紹了對(duì)于人類房屋有危

害的螞蟻品種。文章主旨題，答案出現(xiàn)在聽力開篇處。第二題的出現(xiàn)位置較

后，需要考生保持耐心。聽到“inaddition”的時(shí)候緊張起來，就能聽到答

案句最后一道題往往出在結(jié)尾處。反復(fù)出現(xiàn)的信息。

原文:

Scientistshaveidentifiedthousandsofknownantsspeciesaroundthe

world.Andonlyafewofthembughumans.Mostantsliveinthe

woods,oroutinnature.There,theykeepothercreaturesincheck,

distributeseeds,andcleandeadanddecayingmaterialsfromthe

ground.Averysmallpercentageofantsdoharmtohumans.Butthose

areincrediblychallengingtocontrol.Theyaresmallenoughto

easilyslipinsideyourhouse.Liveincoloniesthatnumberinthe

tensofthousandstothehundredsofthousands,andreproduce

quickly.Thatmakesthemgoodatgettingin,andhardtokickout.

Oncetheysettlein,theseinsectsstartaffectingyourhome.In

additiontobargingants,otherspeciescancausedifferentkindsof

damage.Some,likecarpenterants,canundermineahomestructure,

whileothersinterferewiththeelectricalunits.

Unfortunately,ourhomesareveryattractivetoants,becauseit

provideseverythingthecolonyneedstosurvive,suchasfood,water,

andshelter.So,howcanwepreventantsfromgettingintoourhomes?

Mostimportantofall,avoidgivingantsanyaccesstofood,

particularlysugaryfood,becauseantshaveasweettooth.Wealso

needtocleanupspillsassoonastheyoccur,andstorefoodinair-

tightcontainers.Evengarbageattractsants,soemptyyourtrashas

oftenaspossible.Andstoreyouroutsidegarbageinaliddedcan,

whileawayfromdoorsandwindows.

Questions16-18arebasedontheconversationyouhavejustheard.

16.Whatdoesthepassagesayaboutants?

17.Whatdowelearnfromthepassageaboutcarpenterants?

18.Whatcanwedotopreventantsfromgettingintoourhomes?

Passage2

短文第2篇是一篇自述，介紹了“我”在老年保健領(lǐng)域的研究工作。體裁接近

下午六級(jí)sectionCo文章主旨題，答案出現(xiàn)在聽力開篇處，第一句話直接出

答案，在開頭走神的考生很容易失去第一道題的答案。細(xì)節(jié)題。細(xì)節(jié)題，和第

2題的位置很接近。但通過反復(fù)聽到的“old”和“health"，不難找到答

案。

原文：

Myresearchfocusisonwhathappenstoourimmunesystemasweage.

Sothejoboftheimmunesystemistofightinfections.Italso

protectsusfromvirusesandfromautoimmunediseases.Weknowthat

aswegetolder,it'seasierforustogetaffections.Soolder

adultshavemorechancesoffallingill.Thisisevidencethatour

immunesystemreallydoesn,tfunctionsowellwhenweage.Inmostof

ourwork,whenwewerelookingatolderadultswho'vegotan

illness,wealwayshavetohavehealthcontrols.Soweworkvery

closelywithagreatgroupofvolunteerscalledtheOneThousand

Elders,thesevolunteersareall65orover,butingoodhealth.They

cometotheuniversitytoprovideuswithbloodsamplestobe

interviewedandtohelpustocarryoulawholerangeofresearch.

Therealimpactofourresearchisgoingtobeonhealthinoldage.

Atthemoment,wearelivingmuchlonger.Lifeexpectancyis

increasingat2yearsforeverydecade,thatmeansanextra5hoursa

day.Iwanttomakesurethatolderadultsarestillabletoenjoy

theiroldage,andthattheyarenotspendingtimeinhospitalwith

infection.Fellingunwellandbeinggenerallyweakwewantpeopleto

behealthyevenwhentheyareold.

Questions19-21arebasedonthepassageyouhavejustheard.

19.WhatisthefocusofthespeakerJsresearch?

20.Whatarethevolunteersareaskedtodointheresearch?

21.Whatdoesthespeakersaywillbetheimpactofhisresearch?

Passage3

短文第3篇是記敘文，人物故事題。介紹了一個(gè)老師在小學(xué)教授國際象棋的

事，也介紹了這所小學(xué)的教學(xué)特點(diǎn)。介紹學(xué)校和人物故事是四級(jí)短文出現(xiàn)很多

次的類型。

1.第一題答案仍然出現(xiàn)在聽力開篇處，第一句話直接出答案。

2.細(xì)節(jié)題。

3.細(xì)節(jié)題

4.細(xì)節(jié)題。

WhenTedKomadastartedteaching14yearsagoatKilipElementary,he

didn,tknowhowtomanageaclassroomandwasstrugglingtoconnect

withstudents,henoticedacoupleofdaysafterschoolthatagroup

ofkidwouldgettogethertoplaychess."Iknowhowtoplaychess,

letmegoandshowthesekidshowtodoit,“hesaid.Now,Komada

coachestheschoolfschessteam.Thewholeprogramstartedasasafe

placeforkidstocomeafterschool.Andthisweek,dozensofthose

studentsaregettingreadytoheadouttoNashvilleTennesseeto

competewithabout5000otheryoungpeopleattheSuperNationalsof

Chess.Thecompetitiononlyhappenseveryfouryears,andthelast

timetheteamwent,theywonthethirdplaceinthenation.Komada

saysChessgiveshimandhisstudentscontrol.Theschoolhasthe

highestnumberofkidsfromlow-incomefamilies.Policefrequentthe

areadayandnight.As2monthsago,ayoungmanwasshotjustdown

thestreet.Komada1ikestoteachhisstudentsthattheyshouldthink

abouttheirmovebeforetheydoit.Thelessonsprovedvaluable

outsidetheclassroomaswell.Manyparentsseetheselessons

translateintotherealworld.Studentsaremorelikelytothink

abouttheiractionsandseewhethertheywillleadtotrouble.

Questions22-25arebasedonthepassageyouhavejustheard.

22.WhatdidTedKomadanoticeonedayafterhestartedteachingat

KilipElementary?

23.WhataredozensofstudentsfromKomada*sschoolgoingtodo

thisweek?

24.WhatdowelearnaboutthestudentsofKilipElementary?

25.WhathavethestudentslearnedfromKomada?

PartIIIReadingComprehension（40minutes）

SectionA

Directions:Inthissection,thereisapassagewithtenblanks.You

arerequiredtoselectonewordforeachblankfromalistofchoices

giveninawordbankfollowingthepassage.Readthepassagethrough

carefullybeforemakingyourchoices.Eachchoiceinthebankis

identifiedbyaletter.Pleasemarkthecorrespondingletterforeach

itemonANSWERSHEET2withasinglelinethroughthecentre.Youmay

notuseanyofthewordsinthebankmorethanonce.

Shipsareoftensunkinordertocreateunderwaterreefs（暗礁）

perfectforscubadriving（水肺式潛泳）andpreservingmarine26.

Turkishauthoritieshavejustsunksomethingalittledifferentthan

aship,anditwouldn'tnormallyevertouchwater,anAirbusA300.

Thehollowed-outA300was27ofeverythingpotentiallyharmfultothe

environmentandsunkofftheAegeancoasttoday/Notonlywillthe

sunkenplane28theperfectskeletonforartificialreefgrowth,but

authoritieshopethisnewunderwaterattractionwillbringtouristto

thearea.

Theplane29atotallengthof54meters,whereexperiencedscuba

cliverswill30beabletoventurethroughthecabinandaroundthe

plane,s31.AydinMunicipalityboughttheplanefromaprivate

companyforjustunderUSS100,000,buttheyhopetoseeareturnon

that32throughthetourismindustry.TourismthroughoutTurkeyis

expectedtofallthisyearasthecountryhasbeenthe33ofseveral

deadlyterroristattacks.Asfarassunkenplanesgo,thisAirbusA300

isthelargest34sunkaircraftever.

Takingatripunderwaterand35theinsideofasunkenA300wouldbe

quiteanadventure,andthatisexactlywhatTurkishauthoritiesare

hopingthisattractionwillmakepeoplethink.Drawinginadventure

seekersandexperienceddivers,thisnewartificialAirbusreefwill

beascubadiver,sparadise(天堂).

A)createB)depressedC)eventuallyD)ExperiencesE)exploringF)

exteriorG)habitatsH)innovate

I)intentionallyJ)investmentK)revealingL)stretches

M)strippedN)territory0)victim

答案：26.G27.M28.A29.L30.C31.F32.J33.034.I35.E

【答案解析】

26.根據(jù)空格位置，marine此處形容詞，可判斷出26題應(yīng)為名詞。marine的

意思是“海生的，海運(yùn)的”固定搭配“marinehabitat"海洋棲息地。所以本

題答案為“G"habitat“棲息地”。

27.根據(jù)空格位置，詞性應(yīng)該為動(dòng)詞的被動(dòng)態(tài)。本篇文章對(duì)A300持有肯定態(tài)

度，所以此句想表達(dá)“A300”對(duì)環(huán)境沒有任何潛在的壞處，故答案應(yīng)為“M”，

"bestrippedof”意為"剝奪"。

28.此題空格前有“will”，所以此處應(yīng)填動(dòng)詞原形。選項(xiàng)中動(dòng)詞原形有“A”

和“H”，根據(jù)句意得知，沉沒的飛機(jī)可以讓人工珊瑚長(zhǎng)的更好。所以本題答案

為“A"，create”創(chuàng)造，產(chǎn)生”。

29.此處應(yīng)填動(dòng)詞原形，主語為“plane”，故謂語動(dòng)詞應(yīng)為單三形式。所以答

案是案上，stretches意為“延伸”，此處指“飛機(jī)機(jī)身總長(zhǎng)為54米”。

30.此處應(yīng)填副詞，用來修飾后面的“beabletoventure,答案應(yīng)鎖定在

“C"eventually和“L”intentionally。這句話的意思是水肺式潛水者能夠

在船艙內(nèi)冒險(xiǎn)。故選項(xiàng)“C”eventually“最終地”，更符合句意。

31.此處應(yīng)填名詞形式，因?yàn)榭崭袂盀椤皃lane's”。名詞選項(xiàng)有“F”和

“N”。空格處前半句是時(shí)候水肺式潛水者能夠在船艙內(nèi)冒險(xiǎn)，所以后半句應(yīng)該

為他們也可以在船艙外面冒險(xiǎn)。故答案為為“exterior"外部，表面”。

32.因?yàn)榭崭袂盀椤皁nthat”...所以此處應(yīng)為名詞。本句話的大意是：買這

架飛機(jī)花了很多錢，所以他們希望通過旅游業(yè)能夠看到自己投資的回報(bào)。所以

答案為“J"investment“投資”。

33.此處應(yīng)填名詞形式。空格后的內(nèi)容為“嚴(yán)重的致命恐怖襲擊”，所以空格

處應(yīng)為victim“受害者”。故答案為“0”。

34.此處應(yīng)為副詞形式。因?yàn)楦痹~修飾形容詞"largest”°副詞只剩

“I"intentionally有目的性地，故意地，修飾后面sunk,所以木題答案為

TO

35.此題應(yīng)為v.-ing形式，與and前的"takingatripunderwater”保持并

列。“E”exploring和"K"revealing都是v.-ing形式。根據(jù)本句句意，

“E"exploring“探索”更符合句意。本句話的意思是“水下旅行和探索沉沒

的A300的內(nèi)部都會(huì)是一場(chǎng)冒險(xiǎn)”。

SectionB

Directions:Inthissection,youaregoingtoreadapassagewithten

statementsattachedtoit.Eachstatementcontainsinformationgiven

inoneoftheparagraphs.Identifytheparagraphfromwhichthe

informationisderived.Youmaychooseaparagraphmorethanonce.

Eachparagraphismarkedwithaletter.Answerthequestionsby

markingthecorrespondingletteronAnswerSheet2.

ResilienceIsAboutHowYouRecharge,NotHowYouEndure

[A]Asconstanttravelersandparentsofa2-year-old,wesometimes

fantasizeabouthowmuchworkwecandowhenoneofusgetsona

plane,undistractedbyphones,friends,ormovies.Weracetogetall

ourgroundworkdone:packing,goingthroughsecurity,doingalast-

minuteworkcall,callingeachother,thenboardingtheplane.Then,

whenwetrytohavethatamazingworksessioninflight,weget

nothingdone.Evenworse,afterrefreshingouremailorreadingthe

samestudiesoverandover,wearetooexhaustedwhenwelandto

soldieronwith（繼續(xù)處理）theemailsthathaveinevitablystill

piledup.

[B]Whyshouldflyingdepleteus?We'rejustsittingtheredoing

nothing.Whycan'twebetougher,moreresilient（有復(fù)原力的）and

determinedinourworksowecanaccomplishallofthegoalsweset

forourselves?Basedonourcurrentresearch,wehavecometorealize

thattheproblemisnotourhecticscheduleortheplanetravel

itself;theproblemcomesfromamisconceptionofwhatitmeanstobe

resilient,andtheresultingimpactofoverworking.

[C]Weoftentakeamilitaristic,“tough“approachtoresilience

anddeterminationlikeaMarinepullinghimselfthroughthemud,a

boxergoingonemoreround,orafootballplayerpickinghimselfup

offthegroundforonemoreplay.Webelievethatthelongerwetough

itout,thetougherweare,andthereforethemoresuccessfulwewill

be.However,thisentireconceptionisscientificallyinaccurate.

[D]Theverylackofarecoveryperiodisdramaticallyholdingback

ourcollectiveabilitytoberesilientandsuccessful.Researchhas

foundthatthereisadirectcorrelationbetweenlackofrecoveryand

increasedincidenceofhealthandsafetyproblems.Andlackof

recovery-whetherbydisruptingsleepwiththoughtsofworkorhaving

continuouscognitivearousalbywatchingourphones-iscostingour

companies$62billionayearinlostproductivity.

[E]Andjustbecauseworkstops,itdoesn,tmeanwearerecovering.

We"stop"worksometimesat5pm,butthenwespendthenight

wrestlingwithsolutionstoworkproblems,talkingaboutourwork

overdinner,andfallingasleepthinkingabouthowmuchworkwe'11

dotomorrow.Inastudyjustreleased,researchersfromNorwayfound

that7.8%ofNorwegianshavebecomeworkaholics（工作狂）.The

scientistsciteadefinitionof“workaholism”as“beingoverly

concernedaboutwork,drivenbyanuncontrollableworkmotivation,

andinvestingsomuchtimeandeffortinworkthatitimpairsother

importantlifeareas.”

[F]Webelievethatthenumberofpeoplewhofitthatdefinition

includesthemajorityofAmericanworkers,whichpromptedustobegin

astudyofworkaholismintheU.S.Ourstudywillusealarge

corporatedatasetfromamajormedicalcompanytoexaminehow

technologyextendsourworkinghoursandthusinterfereswith

necessarycognitiverecovery,resultinginhugehealthcarecostsand

turnovercostsforemployers.

[G]Themisconceptionofresilienceisoftenbredfromanearlyage.

Parentstryingtoteachtheirchildrenresiliencemightcelebratea

highschoolstudentstayingupuntil3amtofinishasciencefair

project.Whatadistortionofresilience!Aresilientchildisa

well-restedone.Whenanexhaustedstudentgoestoschool,herisks

hurtingeveryoneontheroadwithhisimpaireddriving;hedoesn,t

havethecognitiveresourcestodowellonhisEnglishtest;hehas

lowerself-controlwithhisfriends;andathome,heismoodywith

hisparents.Overworkandexhaustionaretheoppositeofresilience

andthebadhabitsweacquirewhenwe'reyoungonlymagnifywhenwe

hittheworkforce.

[H]AsJimLoehrandTonySchwartzhavewritten,ifyouhavetoomuch

timeintheperformancezone,youneedmoretimeintherecovery

zone,otherwiseyouriskburnout.Gatheringyourresourcesto“try

hard“requiresburningenergyinordertoovercomeyourcurrently

lowarousallevel.Ttalsoworsensexhaustion.Thusthemore

imbalancedwebecomeduetooverworking,themorevaluethereisin

activitiesthatallowustoreturntoastateofbalance.Thevalue

ofarecoveryperiodrisesinproportiontotheamountofwork

requiredofus.

[I]Sohowdowerecoverandbuildresilience?Mostpeopleassume

thatifyoustopdoingatasklikeansweringemailsorwritinga

paper,yourbrainwillnaturallyrecover,sothatwhenyoustart

againlaterinthedayorthenextmorning,you'11haveyourenergy

back.Butsurelyeveryonereadingthishashadtimeswhenyouliein

bedforhours,unabletofallasleepbecauseyourbrainisthinking

aboutwork.Ifyoulieinbedforeighthours,youmayhaverested,

butyoucanstillfeelexhaustedthenextday.That'sbecauserest

andrecoveryarenotthesamething.

[J]Ifyou'retryingtobuildresilienceatwork,youneedadequate

internalandexternalrecoveryperiods.AsresearchersZijlstra,

CropleyandRydstedtwriteintheir2014paper:Internalrecovery

referstotheshorterperiodsofrelaxationthattakeplacewithin

theframesoftheworkdayortheworksettingintheformofshort

scheduledorunscheduledbreaks,byshiftingattentionorchangingto

otherworktaskswhenthementalorphysicalresourcesrequiredfor

theinitialtaskaretemporarilydepletedorexhausted.External

recoveryreferstoactions