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  • Have you ever noticed that your attention and ability to focus seems to have a mind

    你有沒有注意到,你的注意力和集中能力似乎有一個心思

  • 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 middledoing 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 distractionyour 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 soundNir

    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 burncalendar. 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。

Have you ever noticed that your attention and ability to focus seems to have a mind

你有沒有注意到,你的注意力和集中能力似乎有一個心思

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B1 中級 中文 分心 郵件 觸發器 電子 任務 手機

無法分心--如何控制你的注意力和克服分心--本書摘要 (Indistractable - How to Control Your Attention & Overcome Distraction | Book Summary)

  • 96 8
    Summer 發佈於 2020 年 09 月 05 日
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