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  • Alright, let's be honest!

    來,說實話!

  • Is there something else you're supposed to be doing right now?

    你現在是不是有什麼事該做呀?

  • Do you have a paper due in 10 hours?

    你是不是得在十小時內交出報告?

  • Is there a stinky pile of laundry slowly inching its way across your bedroom floor?

    髒臭衣物是否快占領你的房間地板?

  • You should be doing those things but instead, you're here listening to me lecture you on YouTube.

    你現在就得去做這些事,但是你卻還在看 YouTube 聽我說教。

  • Wait wait wait wait wait, don't go away just yet.

    等等!等等!別掉頭就走。

  • The next five minutes will be the most productive bit of procrastination you have done all day.

    接下來的五分鐘會是你這拖拖拉拉的一天中最大的收穫。

  • And you're not the only one procrastinating.

    而且,患有拖延症人,不是只有你而已。

  • Thanks to a suggestion by one of our viewers, today's episode of WellCast is going to bring you a three step program to wrangle your monster of procrastination into submission.

    感謝某位觀眾建議這個主題,今天的節目要告訴你三個步驟,讓拖拖拉拉大怪獸俯首投降。

  • About 20 percent of the population identifies themselves as chronic procrastinators.

    有 20% 的人自認是慣性拖延症患者。

  • People who constantly put off the things that they really need to do.

    他們總是將該做的事一拖再拖。

  • And that is because procrastination is about lying to yourself.

    拖延,就是對自己說謊。

  • You know, telling yourself, "Uhh! I will have plenty of time to finish that paper tomorrow," when you know you are way behind.

    你告訴自己:「還有很多時間,可以明天再完成報告。」,但其實你知道進度落後了許多。

  • In a recent study, two groups of university students were signed to write three papers in three weeks.

    在最近一個實驗中,兩組大學生得在三週內交三篇論文。

  • Group A was given the opportunity to turn in all papers in at any point during those three weeks.

    A 組在三週內交出三篇即可。

  • Group B, on the other hand, had strict weekly deadlines for each paper.

    而 B 組需要每週交出一篇論文。

  • Ultimately, the ones who did the best on the papers were the ones given the strict deadlines.

    最後,時間限制嚴格的 B 組成績最好。

  • Group A, the students who had to pick their own deadlines, they did pretty poorly.

    A 組能自由決定繳交時間,但成績卻慘不忍睹。

  • Clearly, humans are not the best at regulating themselves.

    人類顯然不擅長自我管理。

  • So when it comes to procrastination, you have to trick yourself in getting the job done.

    因此當拖延症發作時,你得哄騙自己去完成工作。

  • And this brings us to our WellCast three step method for stopping procrastination.

    接下來我們要告訴你對抗拖延症的三步驟。

  • Please pause and print out your worksheet at watchwellcast.com.

    請先按暫停,並去 watchwellcast.com 列印講義。

  • Okay, are you ready?

    準備好了嗎?

  • Step one: eat an elephant.

    1. 吃掉大象。

  • Hey, how do you eat an elephant?

    嘿!誰吃得了一整隻大象?

  • One bite at a time?

    一次吃一口?

  • Look, what I'm saying is, you need time to digest or you are gonna make yourself sick.

    我的意思是你需要時間消化,否則你會讓自己撐壞肚子。

  • Reward yourself for getting through parts of the project rather than waiting to reward yourself after the whole thing's over.

    在各個工作階段間需要時間休息,不要一口氣把工作做完。

  • Okay procrastinator, think about that one project that you really need to get done, but calm down.

    各位拖延症患者,冷靜下來想想有什麼需要完成的任務。

  • Instead of letting it overwhelm you, organize that project into small bite-size manageable segments.

    別讓它嚇倒你,將任務分割成各個執行階段。

  • Think about what needs to get done and write down what you're going to be doing to tackle this project hour by hour, and make it specific.

    想想哪些事需要完成,寫下為了解決這項任務,你每小時該做的事,並列出具體的時程表。

  • By breaking down this giant project into smaller tasks, this elephant will become a lot less daunting.

    將整個大任務分成各個小任務,大象看起來就不那麼嚇人了。

  • Step two: pick off the itsy-bitsy Goblins instead of going for the whole dragon.

    2. 先攻擊小怪,別直接挑戰巨龍。

  • The hardest part about starting any project is always starting a project.

    萬事起頭難,最困難的就是開始做一件事。

  • A good way to get around this is to start a project off with the task you like the best.

    避免起頭難的好方法就是,從你最喜歡的部分著手做起。

  • Listen, when you do something that you like, your brain releases dopamines which makes you happy.

    當你在做自己喜歡的事時,大腦會分泌快樂激素——多巴胺。

  • Maybe it's decorating a cover of a report, writing a snappy intro into an otherwise incredibly boring paper.

    也許你可以先設計報告封面或是寫篇生動簡短的緒論,讓論文不會如此無趣。

  • Step three: ignore the iren's songs.

    3. 別去聽海妖的歌聲。

  • Seriously.

    我是說真的。

  • This step is straight out of Homer's epic poem, The Odyssey.

    這個步驟源自於荷馬史詩《奧德賽》。

  • In The Odyssey, our protagonist Ulysses is trying to get home.

    《奧德賽》中,主角尤里西斯想要返鄉。

  • Unfortunately, this requires maneuvering through a strait of water where sailors are often lured under the rocks by creatures called "sirens."

    不幸的是,他得航經一處海峽,那裡有海妖,會以歌聲誘惑水手使其觸礁。

  • Instead of giving up, Ulysses instructs his crew to tie him to the mast of the ship and for all of them to plug their ears.

    他不願放棄,命令船員將他綁在桅杆上,讓全部船員塞住耳朵。

  • No matter how much he yells and screams to head towards the beautiful sirens, the sailors must keep on track.

    不管他呼喊多少次要船駛向海妖,水手都不能改變航向。

  • We're not saying that you need to actually tie yourself up to anything,

    我不是要你真的把自己綁起來。

  • But you should plan to clear any distractions that will hamper your ability to procrastinate later.

    但是,你得清除一切會使你拖延的阻礙。

  • For example, if you're a sucker for Facebook or online video games, have your parents or your roommates change the internet password to keep you on track for studying.

    假如你沉迷於臉書或線上遊戲,叫你父母或室友改掉上網密碼,讓你能專心讀書。

  • The less temptations you give in to or have the ability to give in to, the better you'll be at acing that exam.

    杜絕越多引誘、向越少誘惑屈服,考試就能考得越好。

  • Okay kiddos, let's recap.

    孩子們,我們從頭複習一次。

  • The best way to get around procrastination is to trick yourself into doing the work.

    打敗拖延症最好的方法,是哄自己去完成工作。

  • Haha, it's true though.

    這是真的。

  • We recommend that you do this in one of three ways.

    建議你可以採取以下三種方法。

  • Number one: breaking your tasks into segments, in other words, you got had to eat that elephant.

    1. 將工作分成幾個小部分,換句話說,你得設法吃下一頭大象。

  • Number two: start with the most enjoyable part of the project.

    2. 從最有趣的部分做起。

  • Go for those itsy-bitsy goblins.

    先去打小怪吧!

  • And number three: avoid that siren song.

    3. 拒絕海妖誘惑。

  • Clear out those distractions and see you can get the job done.

    杜絕一切誘惑,你也能完成任務。

  • Are these tips of help?

    以上技巧對你有幫助嗎?

  • Leave us a message below or email us at watchwWellCast.com.

    在下方留言,或去官網寄信給我們。

  • Tweet us at watchWellCast.

    加入我們的推特 watchWellCast。

  • Email us at watchWellCast@gmail.com

    或寄信到 [email protected]

  • Or leave a comment down below.

    也可以在下方留言。

  • We'll see you next time.

    我們下次見。

Alright, let's be honest!

來,說實話!

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B1 中級 中文 美國腔 拖延症 誘惑 大象 任務 交出 完成

總是愛拖拖拉拉?教你如何避免拖延症!(How to Stop Procrastinating)

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    Go Tutor 發佈於 2020 年 05 月 31 日
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