of its own? Maybe you're frustrated with how little you get done on some days. If you

自己的？也許你對自己在某些日子裡做的事情太少感到沮喪。如果你

can relate, this video is for you.

可以涉及，這個視頻是為你。

Dr. Jubbal, MedSchoolInsiders.com.

朱波醫生，醫派內參網。

Most of us, myself included, strive to continuously improve our productivity and effectiveness,

我們大多數人，包括我自己在內，都在努力不斷提高我們的生產力和效率。

and we know that in order to accomplish our goals, we need to stop wasting time and do

我們知道，為了實現我們的目標，我們需要停止浪費時間，並做

the actual work. But the hard part isn't knowing what to do - it's resisting distractions.

的實際工作。但困難的部分不是知道該做什麼--而是抵制分心。

Living our ideal life, then, isn't just about doing all the right things, but also

那麼，我們的理想生活，不僅僅是做所有正確的事情，還包括

not doing the things you'll regret, like checking your Instagram for the 37th time

不做你會後悔的事，比如第37次查看你的Instagram。

today.

今天。

Nir Eyal is an expert on habit-forming technology, best known for his book Hooked, which teaches

尼爾-埃亞爾是習慣養成技術的專家，最著名的是他的《上鉤》一書，書中教導了

companies how to build apps that you simply can't resist. Now he's using his expertise

公司如何構建你無法抗拒的應用程序。現在，他正在利用他的專業知識

to help the little guys with his new book, Indistractable: How to Control Your Attention

來幫助小夥伴們，他的新書《無法分心》。如何控制你的注意力

and Choose Your Life. This is how to reclaim a hold on your attention, ability to do deep

和選擇你的生活。這就是如何重新獲得對你的注意力的把持，能力做深層的。

work, and become indistractable in a new age of the attention economy.

工作，在注意力經濟的新時代，變得無法分心。

While many of us vilify technology as being the cause for our distractions, Nir emphasizes

當我們很多人詆譭技術是我們分心的原因時，Nir強調了

that distraction is nothing new. Rather than blaming technology for our inability to stay

分心並不是什麼新鮮事。與其將我們無法保持清醒的頭腦歸咎於技術，不如將我們的注意力轉移到技術上。

on track, we must take responsibility and understand the root causes if we have any

我們必須負起責任，瞭解根源，如果我們有任何。

hope of reclaiming our attention.

希望重新引起我們的注意。

Master Internal Triggers Let's begin with internal triggers, which

掌握內部觸發器 我們先從內部觸發器說起，它是

are cues arising from within, like feeling hunger or cold. External triggers, on the

是來自內心的暗示，比如感覺飢餓或寒冷。而外在的誘因，則是

other hand, are those arising from the environment, like a notification on your phone.

另一方面，是那些從環境中產生的，比如你手機上的通知。

Nir argues that the root cause of all our behavior is simply the drive to relieve discomfort

尼爾認為，我們所有行為的根本原因只是為了緩解不適的驅動力

— even the drive caused by desire is there to free ourselves from the pain of wanting.

- 即使是慾望引起的驅動力，也是為了讓自己從想要的痛苦中解脫出來。

You can think of a root cause as the underlying reason, and the proximate cause as what is

你可以把根本原因看成是根本原因，而近因則是什麼？

immediately responsible for a problem. In other words, it what allows you to deflect

立即負責一個問題。換句話說，它是什麼讓你轉移了

responsibility onto something or someone else.

把責任推給某事或某人。

This distinction is important, as addressing the proximate but not the root cause doesn't

這種區別很重要，因為只解決近因而不解決根本原因，並不。

actually fix the problem. Distractions are often the result of proximate causes like

實際上是在解決問題。分心往往是近因造成的，如

our cell phones that we think are the culprit, but the root cause remains hidden.

我們的手機，我們認為是罪魁禍首，但根本原因仍然隱藏。

Or as Nir puts it, “solely blaming a smartphone for causing distraction is just as flawed

或者正如Nir所言，"單單指責智能手機導致分心，同樣是有缺陷的。

as blaming a pedometer for making someone climb too many stairs.”

如同責怪計步器讓人爬了太多的樓梯。"

Therefore, to most effectively deal with distraction, we need to learn to deal with discomfort.

是以，為了最有效地應對分心，我們需要學會應對不適。

There are 4 steps to mastering your internal triggers.

有4個步驟來掌握你的內部觸發器。

Step 1 - look for the discomfort that precedes the distraction, and focus on the internal

第1步--尋找分心前的不適感，關注內心的

trigger. What emotions and thoughts come up prior to engaging with the distraction?

觸發。在參與分心之前，會出現什麼情緒和想法？

Step 2 - write down the internal trigger. Note the time of day, what you were doing,

第二步--記下內心的觸發因素。記下今天的時間，你在做什麼。

and how you felt when you noticed the internal trigger.

以及你注意到內部觸發器時的感覺。

Step 3 - explore your sensations with curiosity, not with contempt. Think of this as an extension

第三步--帶著好奇心去探索你的感覺，而不是帶著蔑視。把它看作是一個延伸

of the mindfulness practices we've discussed on the channel.

的心態練習，我們在頻道上討論過。

Step 4 - be extra cautious during liminal moments. Liminal moments are the transition

第四步--在臨界時刻要格外小心。臨界時刻是指過渡

instances from one task to another throughout the day. For example, let's say you open

實例在一天中從一個任務到另一個任務。例如，假設你打開

a tab in a browser, but it's taking long to load, and then you open up another while

瀏覽器中的一個標籤頁，但加載時間很長，然後你打開另一個標籤頁，而

waiting. These are critical moments that can determine whether you stay on task or get

等待。這些關鍵時刻，可以決定你是繼續執行任務還是獲得

off track and go down a 2 hour YouTube binge.

偏離了軌道，在YouTube上狂歡了2個小時。

I love Nir's take on fun. Fun doesn't require enjoyment. Rather, by reimagining

我喜歡尼爾對樂趣的看法。樂趣不需要享受。而是通過重塑

difficult work as fun and rewarding in its own way, you'll find yourself empowered

把困難的工作當作自己的樂趣和回報，你會發現自己的能力得到了增強。

to do more. Have you ever noticed that you derived deep satisfaction, even maybe some

來做更多的事情。你有沒有注意到，你獲得了深深的滿足感，甚至可能是一些。

fun, after working through a challenging assignment or problem? That's the beauty in enjoying

在完成一項具有挑戰性的任務或問題後，享受樂趣？這就是享受

the process and noticing the nuances and the hidden beauty beyond the surface level monotony.

過程，並注意到細微的差別和表面單調之外的隱祕之美。

One should also be careful to not to overlook the importance of identity and temperament.

還應注意不要忽視身份和氣質的重要性。

If you label yourself as having poor self-control, guess what, you'll act in ways that are

如果你給自己貼上了自制力差的標籤，你猜怎麼著，你的行為就會是

more aligned with lacking self-control. When you inevitably fall short on your goals, don't

更符合缺乏自制力的特點。當你不可避免地達不到你的目標時，請不要

beat yourself up, but rather approach the failing with self-compassion. Paradoxically,

自責，而是用自我的同情心去對待失敗。矛盾的是。

self-compassion makes you less likely to deviate in the future compared to being strict with

與嚴於律己相比，自我同情心讓你今後更不容易偏離軌道。

yourself because you break the vicious cycle of stress that so often accompanies failure.

自己，因為你打破了壓力的惡性循環，而壓力往往伴隨著失敗。

Remember, obstacles and setbacks are part of the growth process, not a hindrance to

請記住，障礙和挫折是成長過程中的一部分，而不是阻礙了

it.

它。

Make Time for Traction If distraction pulls you away from your goals,

騰出時間來牽引 如果分心把你從目標上拉開。

traction is what brings you closer to them. And unless you plan ahead, it's difficult

牽引力是讓你更接近他們的原因。除非你提前計劃好，否則很難...

to know the difference between traction and distraction.

要知道牽引和分心的區別。

As Seneca wrote, “People are frugal in guarding their personal property; but as soon as it

正如塞涅卡所寫的那樣："人們在保護自己的個人財產方面是很節儉的；但一旦它

comes to squandering time, they are most wasteful of the one thing in which it is right to be

揮霍時間的時候，他們最浪費的是一件事，在這件事上，他們是正確的。

stingy.”

吝嗇。"

While we may idolize the perks of freedom, we actually perform better under constraints.

雖然我們可能會把自由的好處當做偶像，但實際上我們在約束下的表現更好。

Limitations give us a structure, while a blank schedule and a lengthy to-do-list torments

限制給了我們一個結構，而空白的日程表和冗長的待辦事項清單則折磨著我們。

us with too many choices.

我們有太多的選擇。

Nir is a strong advocate of timeboxing, where you closely schedule out your day in advance.

尼爾是時間盒的大力倡導者，你要提前嚴密地安排好一天的工作。

Ideally, you should eliminate all white space from your calendar so you know how you want

理想情況下，你應該消除日曆上的所有空白，這樣你就知道你想要的方式

to spend your time each day. That way, if you're not doing what you're supposed

來度過你每天的時間。這樣一來，如果你沒有做你應該做的事情。

to be doing, then you're off track.

要做的事情，那麼你就偏離了軌道。

Although your aim is to follow the time boxed schedule as closely as possible, understand

雖然你的目標是儘可能地按照時間框的時間表，但要明白，你的目標是什麼？

you'll never achieve perfection. Rather, each week, reflect on where your schedule

你永遠不會達到完美。相反，每週都要反思一下自己的時間表

didn't work out in the prior week so you can make it easier to follow the subsequent

在上一週沒能成功，所以你可以更容易地按照後續的

week. Over time, your schedule, and ability to stick to it, will improve.

一週的時間。隨著時間的推移，你的日程安排和堅持的能力會有所提高。

When first approaching timeboxing, start with your personal time, meaning at the most basic

當第一次接觸時間盒時，從你的個人時間開始，也就是說在最基本的

level, what are the things you need to do? Sleep, hygiene, meals, and the like. After

級，你需要做哪些事情？睡眠、衛生、飲食等。在

that, focus on how spending your time would reflect your values. For some people, that

的，關注你的時間如何度過會體現你的價值觀。對於一些人來說，這

translates to carving a few hours every night for friends or family. For others grinding

翻譯成每天晚上為朋友或家人雕刻幾個小時。對於其他人來說，研磨

through medical school, it may be important to schedule different types of study sessions

在醫學院期間，安排不同類型的學習課程可能很重要。

around a daily exercise routine.

圍繞著日常的鍛鍊。

Remember, you will never be perfect at this, but don't beat yourself up when you miss

記住，你永遠不會是完美的，但不要打自己，當你錯過了

the mark. Think of yourself as a scientist, experimenting and tweaking your schedule and

標。把自己想象成一個科學家，實驗和調整你的時間表和

refining it week after week. Remind yourself that showing up is the most important part.

週而復始地完善它。提醒自己，出現是最重要的部分。

Not showing up guarantees failure. You can't always control what you get out of a work

不露面就會保證失敗。你不能總是控制你從工作中得到什麼。

session, but you can always control whether or not you'll show up and how much time

會話，但你可以隨時控制你是否會出現和多少時間。

you put into a task.

你投入的任務。

Hack Back External Triggers If you're anything like me, you have issues

Hack Back External Triggers 如果你和我一樣，你會遇到一些問題

with external triggers. You're not alone. Even in healthcare, external triggers can

與外部觸發器。你並不孤單。即使在醫療保健領域，外部觸發因素也會

be a cause of medical errors. At Kaiser South San Francisco, nurses wore brightly colored

是造成醫療事故的原因之一。在凱撒南舊金山，護士們身穿顏色鮮豔的

vests to let others know that they were dispensing medications and not to interrupt them. With

馬甲，讓別人知道他們正在配藥，不要打斷他們。隨著

this simple intervention, there was a 47% reduction in errors.

這種簡單的干預措施，使錯誤減少了47%。

Email is a commonly misused tool, and there are several reasons it tends to go so wrong.

電子郵件是一個普遍被誤用的工具，它往往會出錯的原因有幾個。

First, it's a variable reward system. As we know from the most basic of psych studies,

首先，這是一個可變的獎勵制度。從最基本的心理學研究中我們就知道。

the uncertainty of variable reward results in a much stronger draw. We often find ourselves

變動報酬的不確定性導致了更強的吸引力。我們經常發現自己

checking email impulsively multiple times a day, waiting for new messages.

每天多次衝動地檢查電子郵件，等待新郵件。

Second, reciprocity, whereby humans are more likely to respond in kind to the actions of

第二，互惠性，人類更容易對其行為做出善意的迴應。

another, pushes us to feel like we should respond to the messages we find in our inbox.

另一個，推動我們覺得我們應該對收件箱中的資訊進行回覆。

And third, necessity in our current student and work environments. If you wanted to get

第三，在我們現在的學生和工作環境中的必要性。如果你想得到

away from email, good luck navigating college, medical school, or even your job.

遠離電子郵件，祝你在大學、醫學院，甚至是你的工作中好運。

Luckily, addressing the issues with email is relatively straightforward. To receive

幸運的是，解決電子郵件的問題是比較簡單的。要接收

fewer emails, we need to send fewer emails. Nir suggests that if it's not an urgent

少的郵件，我們就需要少發郵件。Nir建議，如果不是緊急的事

email, tell the sender that you have office hours every week on a certain day at a certain

電子郵件，告訴發件人，你每週某一天在某一天有辦公時間。

time, where they can swing by to ask the question. This has two benefits. First, they are able

時間，在那裡他們可以揮手問問題。這有兩個好處。首先，他們能夠

to come up with an answer for themselves. And second, difficult questions are best handled

來為自己想出一個答案。其次，困難的問題最好處理

in person or via a phone call anyway rather than email. While this is most appropriate

當面或通過電話而不是電子郵件。雖然這是最合適的

for those who are working corporate jobs, you can still apply a similar approach as

對於在企業工作的人來說，你仍然可以採用類似的方法，如

a student. For those questions that are less urgent and less conducive to email, don't

一個學生。對於那些不那麼緊急、不那麼適合發郵件的問題，不要

be afraid to suggest speaking about it in person the next time you see them.

不敢建議下次見面時當面說起。

Delaying your email delivery is also a sneaky trick that is surprisingly effective. If you

延遲郵件發送時間也是一種偷偷摸摸的技巧，效果出奇的好。如果你

respond quickly to someone's email, you are reinforcing that email is a great way

迅速回復某人的電子郵件，你正在強化電子郵件是一種很好的方式。

to get a quick reply from you. Don't be surprised if they respond again quickly soon

以得到你的快速回復。如果他們很快就再次回覆，不要感到驚訝

after. As Med School Insiders grew, I learned this the hard way and was soon overrun with

後。隨著醫學院內部人士的成長，我才知道這一點，很快就被眾多的

emails. By instead writing the email but scheduling it to send later in the week, which is possible

郵件。通過改寫郵件，但將其安排在本週晚些時候發送，這是有可能的。

to do with most modern email clients, you'll break the chain and slow the rate of communication.

要與大多數現代電子郵件客戶端一起做，你會打破鏈條，減緩通信速度。

Lastly, batching your emails is far more efficient than the constant checking throughout the

最後，批處理郵件比在整個過程中不斷地檢查郵件要高效得多。

day. A big part of this is due to the time it takes our brain to switch between tasks.

一天的時間。其中很大一部分原因是由於我們的大腦在任務之間切換所需的時間。

I batch at the beginning and end of the work days, allowing myself to be more intentional

我在工作日的開始和結束時批，讓自己更有目標性

during the middle — doing what is on my task list, not serving someone else's.

在中間--做我任務清單上的事，而不是為別人的任務服務。

Now let's talk about your biggest distraction — your smartphone.

現在讓我們來談談你最大的分心--你的智能手機。

First, remove apps you no longer need. I removed games from my phone back in college and I've

首先，刪除你不再需要的應用。我在大學的時候就把遊戲從手機裡刪掉了，而且我已經。

never looked back.

從未回頭。

Second, replace functions where appropriate. If you use your phone to check the time, why

第二，適當更換功能。如果你用手機看時間，為什麼要

not replace the time function with a watch? You can also remove your social media apps

不用手錶代替時間功能嗎？你也可以刪除你的社交媒體應用程序

from your phone and use them from your computer at predetermined times in your timeboxed schedule.

從您的手機，並從您的電腦在您的時間盒計劃的預定時間使用它們。

Third, rearrange your apps. He suggests three categories - primary tools, for apps that

第三，重新安排你的應用程序。他建議分為三類--主要工具，對於應用程序來說，要做到

help you accomplish defined tasks that you do frequently. For example, getting a ride

幫助你完成你經常做的規定任務。例如，搭車

or finding a location. Slot machines, for apps like email, Twitter, Instagram, and other

或尋找位置。老虎機，對於電子郵件、Twitter、Instagram等應用。

social media. And third, aspirations, which is for apps that encourage you to do things

社交媒體。第三，願望，這是為鼓勵你做事情的應用。

you want to do more of, like meditation, journaling, yoga, reading, or podcasts.

你想做更多的事情，比如冥想、寫日記、瑜伽、閱讀或播客。

Fourth, reclaim your attention, which translates to disabling most notifications. As sound

第四，奪回你的注意力，也就是禁用大部分通知。正如聲音

notifications are the most intrusive, you should be highly selective with sound — Nir

通知是最具有侵入性的，你應該對聲音進行高度的選擇性--Nir

recommends sounds on for only text and phone calls. Visual notifications are the second

建議只為簡訊和電話開啟聲音。視覺通知是第二種

most intrusive, and for those he primarily relies on badges.

最具侵擾性，對於這些他主要依靠徽章。

Prevent Distractions with Pacts Pacts are pre-commitment devices, whereby

用契約防止分心 契約是一種預先承諾的手段，即

you remove a future choice in order to reign back your impulsivity. There are a few different

你刪除了一個未來的選擇，以控制你的衝動。有幾個不同的

types.

類型：

Effort pacts are a precommitment that increase the amount of effort required to do an undesirable

努力契約是一種預先的承諾，它增加了做一件不理想的事情所需的努力量。

action. By making unwanted behaviors more difficult to perform, you're adding friction

行動。通過使不受歡迎的行為更難執行，你增加了摩擦力。

to becoming distracted. For example, I talk about focus apps on your computer like Freedom,

變得心不在焉。例如，我說到電腦上的焦點應用，比如Freedom。

Focus, or SelfControl, which prevent you from being distracted away from work while on your

專注力，或自控力，防止你在工作時分心。

computer.

電腦。

A price pact is where you put money on the line. This takes advantage of loss aversion,

價格契約就是你把錢放在線上。這就利用了損失規避的優勢。

whereby people are more motivated to avoid losses than they are to seek gains. Nir uses

據此，人們避免損失的動機比尋求收益的動機更強。尼爾使用

a “burn or burn” calendar. Either he burns calories with exercising, or he burns the

一個 "燃燒或燃燒 "的日曆。要麼他用運動來消耗熱量，要麼他用燃燒來消耗。

$100 bill that he has taped to his exercise calendar if he misses a day.

100美元的鈔票，他已經貼在了自己的運動日曆上，如果他錯過了一天。

Last, identity pacts are a function of your perception and beliefs about yourself. This

最後，身份約定是你對自己的認知和信念的函數。這

can prove tremendously powerful in behavior change. For example, when I went on a plant-based

可以證明是巨大的強大的行為改變。例如，當我去了一個基於植物的。

diet in medical school, avoiding meat was surprisingly easy simply because my identity

在醫學院的飲食中，避免吃肉是出奇的容易，只是因為我的身份

around what I did and didn't eat had changed. And the beautiful thing about identity change

圍繞著我所做的和不吃的東西已經改變了。而美麗的事情 關於身份的變化

is that the more we stick to our plans and our new formed identity, the more we enforce

是，我們越是堅持我們的計劃和我們新形成的身份，我們越是執行

it.

它。

How to Have Indistractable Relationships Becoming indistractable isn't a solo task

如何擁有難以割捨的人際關係 成為難以割捨的人不是一個人的任務。

— distraction is contagious. When your friend pulls out her phone at dinner, it acts as

- 分心是會傳染的。當你的朋友在吃飯時掏出手機時，它就會像

an external trigger, prompting you to become more likely to pull yours out as well. We

外部觸發器，促使你更有可能把你的也拔出來。我們

call this social contagion, whereby we copy the behavior of others around us.

這就是所謂的社會傳染，我們會模仿周圍人的行為。

Paul Graham, famous Silicon Valley entrepreneur writes about social antibodies, which are

硅谷著名企業家保羅-格雷厄姆撰文介紹了社會抗體，它是

social norms that act as defenses against new harmful behaviors. For example, in the

社會規範，作為對新的有害行為的防禦措施。例如，在

mid-20th century, smoking indoors, around kids, and just about any place was considered

20世紀中葉，在室內、孩子身邊以及任何地方吸菸都被認為是一種不正當的行為。

more or less normal. But now in 2020, norms have drastically changed, and we've adopted

多多少少是正常的。但現在到了2020年，規範已經發生了巨大的變化，我們已經採用了

social antibodies to discourage and shun such behavior. If we develop new norms to make

社會抗體來阻止和迴避這種行為。如果我們制定新的規範，使

it taboo to check one's phone when in the company of others, it'll be a strong force

忌諱在別人的陪伴下看手機，這將是一股強大的力量。

in the fight against distraction.

在與分心的鬥爭中。

Remember, being indistractable means striving to do what you say you will do. It does not

請記住，不可分心意味著努力去做你說要做的事情。它不

mean you'll be perfect or never fail. We all do, and will continue, to struggle with

意味著你將是完美的或永遠不會失敗。我們都在做，並將繼續，掙扎與

distraction. The game isn't to beat distraction, but to constantly get better at managing it.

分心。遊戲不是為了打敗分心，而是為了不斷地更好地管理它。

If you enjoyed this video, pick up the book, link in the description. I also had an awesome

如果你喜歡這個視頻，可以拿起這本書，鏈接在描述中。我也有一個真棒

conversation with Nir Eyal about Indistractable and other topics. Click here to check it out,

與Nir Eyal關於Indistractable和其他話題的對話。點擊這裡查看。

or watch my other book summaries here. Much love, and I'll see you guys in that next

或者在這裡看我的其他書總結。愛你，我們下期再見。

one.

一。