年过完了，为什么很多人会有「年初四的样子」？
Why Do Many People Feel “The Fourth Day of CNY” Syndrome After the Holidays?
每一年，当农历新年假期结束，很多人都会有一种很熟悉的感觉。
假期结束了。
庆祝活动结束了。
生活与工作重新启动。
但身体和心理，好像还停留在假期模式。
很多人会形容这种状态为：
「年初四的样子」。
一种有点懒散、有点疲惫、又有点提不起劲的感觉。
Every year after the festive season ends, many people experience a familiar transition.
The holidays are over.
Celebrations wind down.
Work and routine begin again.
But mentally and physically, many people are still in holiday mode.
In Chinese culture, people sometimes describe this feeling as
“having the vibe of the fourth day of Chinese New Year.”
A subtle mix of low motivation, fatigue, and difficulty getting back into rhythm.
从组织心理学的角度来看
最近，我受邀到 Melody FM《小马一企谈》 节目，
从 组织心理学（Organizational Psychology） 的角度谈谈这个现象。
🎧 Spotify 收听节目：
https://open.spotify.com/episode/4JLAoriB2vVyVcwiocdP6p?si=tFX3b4NbT12t0Iyvix3ftw
在节目里，我们聊到一个很有趣的观察：
很多人会以为，
年后提不起劲是因为自己 不够自律、不够努力。
但其实，从心理学角度来看，
这往往是 大脑在进行状态转换（state transition） 的自然过程。
From an Organizational Psychology Perspective
Recently, I was invited to speak on Melody FM’s business podcast “小马一企谈”, where we discussed this phenomenon through the lens of organizational psychology.
🎧 Listen to the episode on Spotify:
https://open.spotify.com/episode/4JLAoriB2vVyVcwiocdP6p?si=tFX3b4NbT12t0Iyvix3ftw
One interesting insight we discussed is this:
Many people assume that post-holiday sluggishness means they lack discipline or motivation.
But psychologically speaking, this is often simply the brain adjusting between two states:
Rest mode → Performance mode
Transitions like this take time.
为什么会出现这种状态？
从心理学角度来看，有几个常见原因：
1️⃣ 生理节律改变
假期期间，人们的作息时间通常会改变。
2️⃣ 心理能量重新调节
长时间的社交、聚会与旅行，其实也会消耗心理资源。
3️⃣ 工作角色重新启动
重新进入工作角色，需要一定的心理适应时间。
所以，“年初四的感觉”，
其实是一种很正常的 心理过渡期。
Why Does This Happen?
From a psychological perspective, several factors contribute to this experience:
1. Changes in biological rhythm
During holidays, sleep patterns and daily routines often shift.
2. Psychological energy depletion
Even enjoyable activities such as gatherings and travel consume mental energy.
3. Role transition
Returning to work means shifting back into professional roles and responsibilities.
This adjustment period is completely normal.
如何更健康地回到工作节奏？
在节目里，我也分享了一些简单的建议：
✔ 不需要第一天就恢复100%的效率
✔ 给自己几天时间重新找回节奏
✔ 先完成小任务，慢慢建立动力
很多时候，
节奏比速度更重要。
How Can We Restart Work More Smoothly?
In the podcast, we also discussed a few practical ideas:
✔ You do not need to be 100% productive on the first day back
✔ Give yourself time to rebuild your rhythm
✔ Start with smaller tasks to regain momentum
Often, sustainable productivity is about rhythm rather than speed.
如果你也曾经有过
「年初四的样子」的感觉，
或许你会对这次的分享有共鸣。
🎧 欢迎收听完整节目：
Melody FM《小马一企谈》
Spotify 收听链接：
https://open.spotify.com/episode/4JLAoriB2vVyVcwiocdP6p?si=tFX3b4NbT12t0Iyvix3ftw
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