Placeholder Image

字幕列表 影片播放

由 AI 自動生成
  • Have you ever experienced a day where you nailed all the items on your to-do list and

    你是否曾經經歷過這樣的一天:你把所有的待辦事項都釘在你的清單上,而

  • you felt so accomplished and so proud? A day later, despite knowing how great it feels

    你覺得如此有成就感,如此自豪?一天後,儘管知道這感覺有多好

  • to knock out your work, you just can't find yourself motivated to even get started. If

    淘汰你的工作,你只是找不到自己的動力,甚至無法開始。如果

  • that sounds like you, it's completely normal, but also something you can easily overcome.

    這聽起來像你,這是完全正常的,但也是你可以輕易克服的。

  • Here's how. Dr. Jubbal, MedSchoolInsiders.com.

    下面是方法。Jubbal博士,MedSchoolInsiders.com。

  • It's important to understand that procrastinating is human nature, and those who achieve top

    重要的是要明白,拖延是人類的天性,而那些取得頂級

  • results in college and medical school aren't immune to procrastination. Instead, they simply

    大學和醫學院的成績並不能免於拖延。相反,他們只是

  • know how to deal with it more effectively. Even in creating this video, I had to rely

    知道如何更有效地處理它。即使在創作這段視頻時,我也不得不依靠

  • on two of these five techniques, otherwise I would have pushed it off for later.

    在這五項技術中的兩項上,否則我就會把它推到後面去。

  • There are countless theories and explanations as to why we procrastinate. What I've found

    關於我們為什麼拖延,有無數的理論和解釋。我所發現的是

  • that resonates the most with me and the students I tutor is some combination of the following:

    在我和我輔導的學生中,最能引起共鳴的是以下的一些組合。

  • 1. Something else is more enticing than the work at hand

    1.其他事情比手頭的工作更有誘惑力

  • 2. The task at hands seems intimidating, boring, or frustrating

    2.手中的任務似乎令人生畏、枯燥或令人沮喪

  • 3. There isn't enough time to make meaningful progress on your task

    3.沒有足夠的時間讓你的任務取得有意義的進展

  • 4. You're too tired to spend the energy on it

    4.你太累了,沒有精力花在這上面

  • 5. You didn't plan for it Based on the source of the procrastination,

    5.你沒有計劃好 基於拖延的來源。

  • the point of friction preventing you from getting your work done, we can attack the

    阻礙你完成工作的摩擦點,我們可以攻擊

  • problem with one or more strategies. If you find it discouraging that overcoming procrastination

    用一種或多種策略解決問題。如果你覺得克服拖延症令人氣餒

  • takes so much effort and strategy, don't be. Remember that forcing consistency and

    需要如此多的努力和策略,不要。請記住,強迫的一致性和

  • discipline with your intended behaviors will lead to them becoming habits, which are much

    用你預期的行為來約束自己,會使它們成為習慣,而這是非常重要的。

  • easier to sustain. When the source of resistance is that something

    更容易維持。當阻力的來源是,有些東西

  • else is more enticing, you have one of two options: either make other things seem less

    你有兩個選擇之一:要麼讓其他東西看起來不那麼誘人

  • appealing, or make the work at hand become more appealing.

    吸引人,或使手頭的工作變得更有吸引力。

  • To make temptations less desirable, consider adding points of friction to make them less

    為了使誘惑不那麼令人嚮往,考慮增加摩擦點,使其不那麼令人嚮往。

  • appealing. For example, if you're anything like me, your phone is likely a big distraction.

    有吸引力。例如,如果你和我一樣,你的手機可能是一個很大的分心。

  • It surreptitiously robs you of productivity. In brief micro-moments where you feel your

    它偷偷摸摸地剝奪了你的生產力。在短暫的微觀時刻,你感到你的

  • work is challenging, it's easy to grab your phone reflexively to release some tension.

    工作具有挑戰性,很容易反射性地抓起你的手機來釋放一些緊張。

  • To make this less appealing, or at least less automatic, I have a few wireless chargers

    為了使這一點不那麼吸引人,或者至少不那麼自動,我有幾個無線充電器

  • set up in rooms where I'm likely to be working. I put my phone on the wireless charger, and

    在我可能會工作的房間裡設置了這些設備。我把我的手機放在無線充電器上,並且

  • they're strategically positioned to be out of sight and distanced away from where I'm

    它們被戰略性地安置在看不見的地方,並與我所在的地方保持距離。

  • working, meaning in order to pick up my phone it won't be automatic, but rather intentional.

    工作,意味著為了拿起我的手機,它不會是自動的,而是故意的。

  • If your distraction is TV, increase friction by working in a space away from the TV or

    如果你的分心是電視,通過在遠離電視的地方工作來增加摩擦,或

  • even remove the batteries from your TV remote. If it's friends or your significant other,

    甚至從你的電視遙控器上取下電池。如果是朋友或你的重要他人。

  • study in the library or some place else where you cannot talk to them.

    在圖書館或其他一些你無法與之交談的地方學習。

  • To make the work at hand more desirable, consider what environmental tweaks would make the process

    為了使手頭的工作更加理想,考慮哪些環境調整會使這個過程變得更加理想

  • more fun. When I first got my iPad mini in medical school, I was so amazed by the retina

    更多樂趣。當我在醫學院第一次拿到我的iPad mini時,我對它的視網膜功能感到非常驚奇。

  • display and was so eager to use my new gadget that I found myself powering through Anki

    我非常渴望使用我的新設備,以至於我發現自己在使用Anki的時候很有動力。

  • cards like never before. After doing that enough times, it became a habit that stuck.

    卡片像以前一樣。在做了足夠多的次數後,它成為一種習慣,堅持了下來。

  • Other ways to make your work more enjoyable include listening to music, finding a study

    使你的工作更愉快的其他方法包括聽音樂,尋找一個學習

  • partner you mesh well with, or gamifying the task at hand. For example, you could reward

    你可以選擇與你關係良好的夥伴,或將手頭的任務遊戲化。例如,你可以獎勵

  • yourself after completing each 25 minute study block, or Pomodoro, by eating a little bit

    在完成每個25分鐘的學習區塊(或稱波莫多羅)後,自己要吃一點

  • of your favorite treat. Having a good study partner adds some level of accountability

    你最喜歡的食物。有一個好的學習夥伴可以增加某種程度的責任感

  • and social interaction that's a net positive, so long as you two don't distract one another.

    和社會互動,這是一個淨的積極因素,只要你們兩個不分散彼此的注意力。

  • If the task at hand is the problem because it seems intimidating, boring, or frustrating,

    如果手頭的任務是問題所在,因為它看起來令人生畏、無聊或令人沮喪。

  • the fix is to reframe your relationship to it. There are two main ways to do this.

    解決方法是重新規劃你與它的關係。有兩個主要的方法來做到這一點。

  • First, deconstruct the task into smaller bite sized chunks. When you run a marathon or cycle

    首先,將任務分解成更小的一口大小的塊狀。當你跑馬拉松或騎自行車時

  • a century, you don't set your goal from the start of running 26 miles or riding 100

    一個世紀,你不會從一開始就設定你的目標,即跑26英里或騎100公里。

  • miles. Instead, you focus on one mile at a time, one after another.

    英里。相反,你專注於每次一英里,一個接一個。

  • Similarly, rather than telling yourself that you need to study two chapters of biochemistry

    同樣,與其告訴自己需要學習兩章的生物化學,不如告訴自己

  • and get through 25 practice problems, focus on just a single section within one chapter.

    並通過25道練習題,只關注一章中的一個章節。

  • Like an enzyme reducing the activation energy of a reaction, this reduces the activation

    就像酶降低反應的活化能一樣,這也降低了活化

  • energy of you getting started, and we all know that's the hardest part. Once the ball

    你開始的能量,我們都知道這是最困難的部分。一旦球

  • is rolling, it's much easier to keep going beyond your initial goal of just 1 section.

    如果是滾動的,就會更容易超過你最初的目標,即只有一個部分。

  • Second, transform your goal from output-oriented to input-oriented. In other words, if the

    第二,將你的目標從產出導向轉變為投入導向。換言之,如果

  • task is to get through 10 physics practice problems, reframe the goal to doing a single

    如果你的任務是做完10道物理練習題,那麼你可以把目標重新調整為做一道

  • 25-minute work block, or Pomodoro. This not only makes the task seem more manageable,

    25分鐘的工作區塊,或稱波莫多羅。這不僅使任務看起來更容易管理。

  • but also sets a discrete timeframe, rather than the nebulous amount of time it takes

    但也設定了一個離散的時間框架,而不是模糊的時間量。

  • for 10 physics practice problems, which is highly variable on how difficult or complex

    10道物理練習題,其難度和複雜程度變化很大。

  • each question is. If you feel like you don't have enough time,

    每個問題都是。如果你覺得你沒有足夠的時間。

  • you simply need to rethink your relationship to being crunched on time.

    你只需要重新思考你與時間緊迫的關係。

  • Parkinson's Law states that work expands to fill the time allotted to it, meaning the

    帕金森定律指出,工作的擴展會填補分配給它的時間,這意味著

  • more time you set aside to complete a task, the more time that task will actually take.

    你為完成一項任務預留的時間越多,該任務實際花費的時間就越多。

  • I found myself paradoxically more productive when I had busier days packed with commitments.

    我發現,當我有更多忙於工作的日子時,我的工作效率會更高,這是矛盾的。

  • The reason is that when you're short on time, you will force yourself to complete

    原因是,當你的時間很短時,你會強迫自己完成

  • the task in less time than you initially anticipated. The key is to find the right balance. If you're

    在比你最初預期更短的時間內完成任務。關鍵是要找到正確的平衡。如果你是

  • too aggressive, you'll find yourself feeling overwhelmed, but if you're too lax, you'll

    太過激進,你會發現自己感到力不從心,但如果你太鬆懈,你會

  • be leaving efficiency potential on the table. Don't forget that most tasks lend themselves

    將效率潛力留在桌子上。不要忘了,大多數任務都可以在以下情況下完成

  • well to partial completion. You don't always need to complete an entire task in one sitting.

    好到部分完成。你並不總是需要一次性完成整個任務。

  • In fact, one of my friends in college told me he didn't like studying for just 30 or

    事實上,我的一個大學朋友告訴我,他不喜歡只學習30或

  • 60 minutes, since he felt like he couldn't get in the zone. I felt differently, that

    60分鐘,因為他覺得自己無法進入狀態。我有不同的感覺,那就是

  • having an intense burst for 30 or 60 minutes allowed me to intensely focus and immerse

    有一個30或60分鐘的強烈爆發,使我能夠高度集中並沉浸其中。

  • myself without distraction, knowing the work was time constrained into a short period and

    我自己沒有分心,知道工作的時間被限制在很短的時間內,並且

  • I didn't have to worry about mental endurance. Being too tired is one that I can relate to

    我不必擔心精神上的耐力問題。太累了是我可以理解的一個問題。

  • the most, and for that reason one that I've had plenty of time to experiment with. A couple

    最重要的是,由於這個原因,我有足夠的時間來進行試驗。一對

  • things have helped me overcome fatigue to squeeze out the last couple hours of meaningful

    這些東西幫助我克服了疲勞,擠出了最後幾個小時的有意義的時間。

  • work before calling it a day without guilt. First, I find if I'm in a relaxed posture,

    在沒有負罪感的情況下結束一天的工作。首先,我發現自己是否處於放鬆的姿態。

  • such as sitting in a comfortable chair, on the couch, or in my bed, I'm much more likely

    如坐在舒適的椅子上、沙發上或床上,我就更有可能

  • to fade into a relaxed state with zero intention of getting anything done. Rather, working

    漸漸進入放鬆狀態,不打算做任何事情。相反,工作

  • at my standing desk or even sitting on countertop stools without backrests at my kitchen island

    在我的站立式辦公桌上,甚至坐在廚房島邊沒有靠背的檯面凳子上。

  • keep me alert. Remember, our body posture influences our mind, and vice versa.

    讓我保持警惕。記住,我們的身體姿勢影響著我們的思想,反之亦然。

  • Second, I consider whether or not a nap would be a good idea. If it's before 2PM and I

    第二,我考慮午睡是否是一個好主意。如果是在下午2點之前,我

  • have been short on sleep, I'll do a power nap of 13 minutes, which is what I found is

    在睡眠不足的情況下,我會做一個13分鐘的能量小睡,這是我發現的情況。

  • the best duration for me. Any shorter and I don't feel refreshed, and any longer and

    對我來說是最好的時間。再短的話,我就不覺得新鮮了,再長的話,我就會覺得不舒服。

  • I'm likely to feel groggy. I've spoken about how to get the most out of naps in another

    我很可能會感到昏昏欲睡。我在另一篇文章中談到了如何最大限度地利用小睡。

  • video, which you should watch after this. And third, the act of physically moving is

    視頻,你應該在這之後觀看。第三,身體移動的行為是

  • a highly reliable way to get me back into gear. If I haven't exercised, this may be

    這是一個讓我重新進入狀態的高度可靠的方法。如果我沒有鍛鍊過,這可能是

  • the time to get a workout in. But I tend to get my workout in by early afternoon these

    鍛鍊的時間。但我傾向於在下午早些時候進行鍛鍊,這些

  • days. So in most instances, this translates to moving around my apartment and tidying

    天。是以,在大多數情況下,這轉化為在我的公寓周圍移動和整理。

  • up, doing chores I need to get done anyway. That can be laundry, the dishes, cleaning,

    起來,做我需要完成的雜事。這可以是洗衣服、洗碗、打掃衛生。

  • or something else physically productive that isn't mentally taxing. And if even that

    或其他不對精神造成負擔的體力勞動。而如果即使是這樣

  • seems like too much to handle, just tell yourself to do it for 5 minutes and that you can stop

    似乎是太多了,只要告訴自己做5分鐘,你就可以停止了。

  • after that. More often than not, you'll find it easy to keep going.

    之後。更多時候,你會發現很容易堅持下去。

  • After getting the physical kickstart, my energy is restored and I'm able to get to work.

    在得到身體上的啟動後,我的能量得到恢復,我能夠開始工作。

  • And finally, perhaps you didn't plan for the task, and it escaped you in the busyness

    最後,也許你沒有為這項任務制定計劃,它在忙碌中逃脫了你。

  • of the day. Time-blocking your days and using your calendar as designed is the most powerful

    的一天。對你的日子進行時間封鎖,並按照設計使用你的日曆是最有力的方法。

  • tool I've come across in overcoming this. Once I added my daily workouts to my calendar

    我在克服這個問題時遇到的工具。一旦我將我的日常鍛鍊添加到我的日曆中

  • and planned meetings before and after, I found my consistency and performance during those

    和前後計劃的會議,我發現我在這些會議中的一致性和表現

  • workouts improved. By creating the routine, I no longer had to wonder when I was going

    鍛鍊得到了改善。通過創建例行程序,我不再需要懷疑我何時會

  • to exercise, only for it to get too late and have to push it back to tomorrow.

    鍛鍊,只是因為太晚了,不得不把它推到明天。

  • If you make it a routine to study every afternoon from 3 to 6, that consistency will reduce

    如果你把每天下午3點到6點的學習當成例行公事,這種一致性會減少

  • the activation energy of getting started, and you'll find it easier to overcome your

    開始時的激活能量,你會發現更容易克服你的問題。

  • procrastination. If you've come this far, I know you'll love

    拖延症。如果你已經走到這一步,我知道你會喜歡

  • my free weekly newsletter. I dive into similar concepts, personal learnings, and my favorite

    我的免費週報。我潛心研究類似的概念、個人學習和我最喜歡的

  • study music and articles from the week. Sign up at medschoolinsiders.com/newsletter.

    學習本週的音樂和文章。請在medschoolinsiders.com/newsletter註冊。

  • If you enjoyed this video, check out 7 steps to cure procrastination or how to achieve

    如果你喜歡這個視頻,請查看治療拖延症的7個步驟或如何實現

  • super human productivity. Much love, and I'll see you guys there.

    超級人類的生產力。非常感謝,我們會在那裡見到你們。

Have you ever experienced a day where you nailed all the items on your to-do list and

你是否曾經經歷過這樣的一天:你把所有的待辦事項都釘在你的清單上,而

字幕與單字
由 AI 自動生成

單字即點即查 點擊單字可以查詢單字解釋

B1 中級 中文 任務 工作 時間 鍛鍊 學習 完成

拖延症的5種類型(及治療方法 (5 Types of Procrastination (& The Cures))

  • 32 5
    Summer 發佈於 2021 年 08 月 21 日
影片單字