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Alright, let's be honest!
來,說實話!
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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?
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Do you have a paper due in 10 hours?
你是不是得在十小時內交出報告?
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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?
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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。
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Wait wait wait wait wait, don't go away just yet.
等等!等等!別掉頭就走。
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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。
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And you're not the only one procrastinating.
而且,患有拖延症人,不是只有你而已。
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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。
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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。
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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。
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And that is because procrastination is about lying to yourself.
拖延,就是對自己說謊。
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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。
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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。
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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。
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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。
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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。
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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。
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Clearly, humans are not the best at regulating themselves.
人類顯然不擅長自我管理。
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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。
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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。
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Please pause and print out your worksheet at watchwellcast.com.
請先按暫停,並去 watchwellcast.com 列印講義。
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Okay, are you ready?
準備好了嗎?
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Step one: eat an elephant.
1. 吃掉大象。
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Hey, how do you eat an elephant?
嘿!誰吃得了一整隻大象?
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One bite at a time?
一次吃一口?
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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。
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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。
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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。
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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。
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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。
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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。
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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。
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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。
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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。
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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。
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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。
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Step three: ignore the iren's songs.
3. 別去聽海妖的歌聲。
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Seriously.
我是說真的。
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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》。
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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。
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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。
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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。
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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。
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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。
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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。
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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。
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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。
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Okay kiddos, let's recap.
孩子們,我們從頭複習一次。
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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。
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Haha, it's true though.
這是真的。
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We recommend that you do this in one of three ways.
建議你可以採取以下三種方法。
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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。
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Number two: start with the most enjoyable part of the project.
2. 從最有趣的部分做起。
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Go for those itsy-bitsy goblins.
先去打小怪吧!
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And number three: avoid that siren song.
3. 拒絕海妖誘惑。
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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。
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Are these tips of help?
以上技巧對你有幫助嗎?
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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。
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Tweet us at watchWellCast.
加入我們的推特 watchWellCast。
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Email us at watchWellCast@gmail.com
或寄信到 [email protected]。
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Or leave a comment down below.
也可以在下方留言。
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We'll see you next time.
我們下次見。