I signed up for extra courses in philosophy, volunteered as a mental health responder, got some more jobs, all while still studying to be a doctor. I loved my life but it was a nightmare. My calendar was so full I would want to cry if a bus was even slightly late and I had to fall behind on things because I couldn't afford to. Absolutely no one had asked me to do any of this but through a combination of need, curiosity and stupidity, my schedule was leading me into a mental breakdown. So I had to change the way that I did things. I've experimented with lots of ways for planning work, some better or worse than others, but what they all have in common is that they end up 1. always boring and I quit them and 2. they end up always making me hate work. What I'm going to suggest is a method of planning based on years of mental breakdowns of a chronic workaholic alongside the science and books on human psychology, dopamine, motivation and planning in order to hopefully create a schedule that makes work just as addictive as games, chocolates and allegedly casinos. Hopefully if your brain is anything like mine, the principles here will help you understand why your calendar or time blocking hasn't worked in the past, how to approach your schedule and how to sustainably make better use of your time. Let's get straight into it. The first important thing for me to recognise was what exactly falls within a schedule and this might sound completely obvious but it is exactly where I kept going wrong in the past. Because when I filled in my calendar I used to focus on the work that I needed to do. I would separate it into bits, schedule it in, have some overview and plan and by only focusing on the work

我報名參加了哲學方面的額外課程，做了心理健康志願者，又找了幾份工作，同時還在學習成為一名醫生。我熱愛我的生活，但這簡直就是一場噩夢。我的日程表排得滿滿的，公車哪怕稍微晚點，我都會想哭。絕對沒有人要求我做這些事，但由於需求、好奇心和愚蠢，我的日程表讓我精神崩潰。是以，我不得不改變我做事的方式。我嘗試過很多計劃工作的方法，有的比其他方法好，有的比其他方法差，但它們的共同點是：1.總是很無聊，所以我放棄了；2.總是讓我討厭工作。我要建議的是一種計劃方法，它基於一個慢性工作狂多年來的精神崩潰，以及有關人類心理學、

I would completely ignore any sort of non-work activities and the big problem with this is that psychology states that both work and non-work actually really affect one another and the way that we combine and permutate these two actually determines if we are more likely or less likely to want to work in the future. Let's go into a bit of psychology here. The actions that we take after a behaviour will act as a reward for that behaviour. For example, when you are done reading, writing, working or studying and you proceed to rest, sleep, scroll on your phone, watch

我會完全忽略任何形式的非工作活動，而這其中最大的問題是，心理學指出，工作和非工作實際上是相互影響的，我們如何將這兩者結合起來並進行排列組合，實際上決定了我們將來是更有可能還是更不可能想要工作。在這裡，讓我們來談談心理學。我們在某一行為之後所採取的行動將成為對該行為的獎勵。例如，當你完成閱讀、寫作、工作或學習後，你會繼續休息、睡覺、玩手機、看電視、看電視、看電視、看電視、看電視、看電視、看電視、看電視、看電視、看電視、看電視、看電視、看電視。

YouTube videos, talk to someone, eat, cry, any of these actions will be seen by our brain as a reward for the work that we did. The issue is the type, timing and frequency of these rewards will in the long term either reinforce or weaken a behaviour making it therefore harder or easier for us to get work done. If this sounds intense please bear with me a bit longer because it will really start to make sense. There are four relevant types of reward reinforcement schedules. Everything that we do falls into one of these schedules even if you don't have any calendar or planning at all and think you are just doing things randomly, that randomness will be one of these schedules and the reason this is important is because some are better or worse than others. The first type is a fixed interval reward. This is where you get a reward after a fixed interval of time. So for example if you put on a Pomodoro timer to work or if you put on a forest to work and you think

YouTube視頻、與人交談、吃東西、哭泣，任何這些行為都會被我們的大腦視為對我們所做工作的獎勵。問題是，從長遠來看，這些獎勵的類型、時間和頻率會強化或削弱某種行為，從而使我們完成工作變得更難或更容易。如果這聽起來很費解，請再多聽一會兒，因為這將會變得很有意義。獎勵強化計劃有四種相關類型。我們所做的每一件事都屬於其中的一種，即使你根本沒有任何日程表或計劃，認為自己只是在隨機做事，這種隨機性也會是其中的一種，而這一點之所以重要，是因為有些日程表比其他日程表更好或更差。第一種是固定間隔獎勵。這是指你在固定的時

I'm going to stop working in half an hour or an hour and then I can do whatever I want. The second type is fixed ratio. This is where we get a reward after a certain number of tasks is done. Thinking

我將在半小時或一小時後停止工作，然後我就可以做我想做的任何事情。第二種是固定比例。這是指在完成一定數量的任務後，我們會得到獎勵。思考

I'm going to write 800 words right now or I'm going to do 50 questions. Next we have the variable interval pattern. This is where we get a reward after a certain amount of time that keeps changing and is undetermined. So for example when you stop working when you feel that you've done enough, when you're too tired, when someone else tells you to stop. This is similar to winning in a video game when you don't know when exactly you're actually going to pass that level specifically.

我現在要寫 800 個字，或者做 50 道題。接下來是可變間隔模式。在這種模式下，我們在一定時間後會得到獎勵，而這種獎勵是不斷變化的，也是不確定的。例如，當你覺得做得夠多的時候，當你太累的時候，當別人讓你停下來的時候，你就會停止工作。這就像在電子遊戲中獲勝一樣，你不知道自己究竟什麼時候才能通過那一關。

Lastly there's the variable ratio pattern. This is where you get a reward after doing a certain amount of work but that amount changes all the time and you don't know what it's going to be.

最後是可變比率模式。在這種模式下，你在完成一定量的工作後會得到獎勵，但獎勵量一直在變化，你不知道獎勵會是多少。

So this is again thinking stopping work when you feel that you've just learned enough or when you have done enough for the day. This one is similar to playing a casino where you keep doing actions but you don't know after which action you will get your reward. Now you might have already noticed that the first two, the fixed ratio and the fixed interval type, are the ones that we tend to use the most when it comes to scheduling because it's easier to divide our work into chunks and make sure that we've done everything and to plan our day. We say that we have to do 50 questions a day for the next 20 days to prepare for the exam or that we have to study from two o'clock to four o'clock today and we tend to fix things in this way. They can be very attractive or easier to plan and schedule in work but the issue is they are a lot less effective than the variable schedules in making us motivated to complete the work. If you have a consistent hard start and a hard stop for an action which is then followed up by a more pleasant activity you are going to be less likely to want to do this work action in the future and this is where my scheduling always fails. There is what I believe to be a very simple solution that leverages the same type of addiction psychology in order to make the work itself more interesting for us. If we don't know when the hard end of a task is and what comes after it we're much more likely to want to do that task again in the future but how the hell do we plan in this way? Before I continue with how to create this calendar I'll talk about Sigma OS the sponsor of the segment of the video. If you have these three things in common with me, one you need to wear various different hats, two you do a lot of work on your computer, three your environment has a tragically large impact on how successfully you work, Sigma OS will change your life. It's nothing new that you add to your routine or your work.

所以，這又是一種思維方式，當你覺得學得夠多了，或者今天做得足夠多了，就會停止工作。這就好比玩賭場，你不停地做動作，卻不知道做完哪個動作後會得到獎勵。現在你可能已經注意到了，前兩種類型，即固定比例和固定間隔類型，是我們在安排時間時最常用的類型，因為它更容易將我們的工作抽成幾塊，並確保我們已經完成了所有的事情，也更容易規劃我們的一天。我們會說，為了準備考試，我們必須在接下來的 20 天裡每天做 50 道題，或者我們必須從今天下午 2 點學習到下午 4 點，我們傾向於用這種方式來安排事情。它們可能非常有吸引力，

It's an internet browser so it replaces things like safari and chrome and it is very embarrassingly for them genuinely a million times better. I would never thought that tiny changes could have made such a huge difference in this regard but in Sigma OS having separate work spaces for everything you do so for me that's like medical student, youtuber, writer, business things, procrastinator means that every time that I go into one of these spaces I'm in a different headspace mindset and therefore much more likely to successfully complete those work. There's no bookmarks but all important tabs are always locked and open at your computer at all times. I have hundreds of open tabs but unlike before there is absolutely no clutter. Everything is so well organized, renamed and labeled it's amazing. The shortcuts for everything so your computer becomes a literal extension of your brain.

這是一個互聯網瀏覽器，是以它取代了 Safari 和 Chrome 瀏覽器，而且非常令人尷尬的是，它真的比它們好上無數倍。我從來沒想過微小的改變會在這方面帶來如此巨大的變化，但在西格瑪作業系統中，你所做的每一件事都有獨立的工作空間，對我來說，比如醫學生、Youtuber、作家、商業事務、拖延症患者，這意味著每次進入這些空間，我都會有不同的思維空間，是以更有可能成功完成這些工作。雖然沒有書籤，但所有重要的標籤頁都會一直鎖定並在電腦上打開。我有數百個打開的標籤頁，但與以前不同的是，這裡完全沒有雜亂無章的東西。

It even carries all of the chrome extensions like video speed controller without which I'm not gonna lie this would have been a complete deal breaker for me. If you want to see how I plan use and organize with Sigma OS specifically they didn't ask for this but I'm genuinely so passionate about it. I've made a whole video walking you through my computer setup so you can watch it if you want to see the unlisted video linked below. It's not an affiliate but I do have a link that will give you free access to Sigma OS for you to see what I am raving about. Genuinely I could not recommend it more. I cannot imagine going back to chrome after trying this so yeah back to the main video. To build this new type of calendar you first need to audit what your work task and reward tasks are.

它甚至還支持所有 Chrome 瀏覽器的擴展功能，比如視頻速度控制器，如果沒有它，我可不會撒謊，這對我來說完全是個壞消息。如果你想看看我是如何使用和組織 Sigma OS 的，他們並沒有要求我這樣做，但我真的對它充滿熱情。我製作了一個完整的視頻，帶你瞭解我的電腦設置，如果你想看下面鏈接的未列出的視頻，可以觀看。這不是一個聯盟，但我有一個鏈接，可以讓你免費訪問 Sigma OS，看看我在說什麼。我真的非常推薦它。試過之後，我簡直不敢想象還能用回 Chrome 瀏覽器。要創建這種新型日曆，你首先需要審核你的工

Now the work tasks that we're procrastinating on are a lot easier to find I'm sure but the rewards are a bit more difficult to identify. There are many different ways I reward myself. I have one a good work done reward. So this is what I do when I am done completing a task and it can be things like being allowed to scroll on my phone, getting some food, lying down playing a game, talking to my friends. Then I have the second type which is the reward for not doing work. So this is what I do to lower my anxiety. Basically what do I procrastinate on when I'm not working and this tends to be things like watching random YouTube videos or playing more games or just scrolling on my phone or spending hours and hours trying to find the perfect black t-shirt online. So there's those things. To complete this list you can add what is the first thing that you tend to do in the mornings and next what you do when you are falling asleep especially if you do things like revenge, bedtime, procrastinate. So this shows you what your attention likely wants to go to when it feels that it has the less guilty freedom to do it. And lastly what you do to relax or calm yourself down. Everything that falls into this category of reward is really important because it always tends to come after the work that we need to do and very often tends to compete with it. This is very important to identify especially if you have like me an interest-based nervous system versus a importance-based nervous system. If you find it very easy to do the most important thing next on your list maybe just click off this video because actually it's going to be completely unhealthy or you might not even be here in the first place. But if you have an interest-based nervous system this means that the things that you find rewarding or interesting or that hold your attention most in the moment are the ones that you are going to be most likely to want to do. When interesting or stimulating things become much more attractive than the important or necessary ones this is a huge problem. And I'm going to talk later about the importance of identifying, managing and producing stimulation but at the moment it's very important and helpful to have this audit of what your work and rewards are. And if you're embarrassed it's fine so am I. I'm working on it. Now hopefully by this point an obvious realisation is while we tend to work on our strict fixed schedules we tend to play or reward ourselves on variable schedules. We don't plan when we're going to scroll on our phone, we don't plan when we're going to procrastinate and so we're making these addictive behaviours a lot more addictive by the way that we do them while we're making our work behaviours a lot less interesting and more likely for us not to want to do them by scheduling them in strictly. So how do we fix this? And I'm not going to recommend scheduling in our scrolling and procrastination time, don't worry. I'm going to recommend a new type of time blocking which on paper looks exactly the same but in practice makes all the difference when it comes to wanting to work. The first one is when approaching your calendar and scheduling in a time block for a task add as big buffers as you can afford to the start and the end of that task. So do not have a hard start time. This is not a time where you need to be working, this is a window of time where you have the availability to work, letting yourself intuitively start when you feel like it. The second and this is why the buffer is important, do not have a hard stop or end time to your task. This of course involves no pomodoro and no farce. If those work for you and time blocking absolutely fine but in this case I would strongly recommend that you stop work when you feel too tired or when you feel that you've done or learned enough. Thirdly when time blocking I fill in a whole window and I don't back to back different tasks or projects. So project switching takes a lot of mental energy to go from one to another and I don't like to do this because in the long term it lowers my energy in the day overall and I have to stop working sooner than I would otherwise. In this case if I feel like switching a task what I do instead is even take a time short break and reconsider. Very often I find that I'm wanting to procrastinate rather than actually genuinely being invested in something else which is more important. The fourth is never to schedule in tasks or things that you need to do specifically into your calendar. You might do bigger projects in terms of saying that you have studying to do versus like YouTube or whatever but the vaguer and the broader that I leave this the better I find that I end up working. I'm still recovering from having to force my brain to do stuff all the time I'm like really struggling with that so at the moment I find it more helpful to think intuitively on the spot. What do I think is the more reasonable thing to do? Deciding on the spot also means that I'm always working on a randomized schedule because I don't know what to expect on that day. I don't know when I'm going to start when I'm going to finish so it naturally builds randomization into the task therefore lowering the chances that I end up presenting it in the long term. The fifth one is to learn and work with your body clock. For example if I have a day of working from home I will usually not schedule anything before 10 or 12 because I know that not being a morning person it's unlikely that I'm going to do anything productive before usually 12 pm. So when 12 o'clock comes I can either think I've already failed at four things I needed to do today or I can think oh I could start working right now. So kind of being a bit more reasonable and not too strict with how you know that you work might be really helpful. After completing this calendar the most important thing is actually what doesn't get written down in the schedule and this is the randomization of rewards after a task. In the previous step we will have identified what we tend to do when we finish a task. For me it is automatically always scrolling on my phone or watching a youtube video while playing snake. It has to be one of these things and so now what I've done is I've completely changed this. I've created a random selection of six activities and I'll explain why I picked these specifically later and instead of doing my 100% guaranteed reward when I know it's going to come which is phone, scroll, youtube, what I do instead is get these on a metal dice which has one on each side and I roll the dice and I have to do one of these actions. This means that I never know what my reward is going to be so now I have an extra layer of variability and randomness in my rewards during the day. The actions that I have are journaling, meditation, stretching, walking, calling a friend or listening to music. These tend to be really really helpful activities especially exercise if it's rigorous can give you some extra focus after it so that tends to be a really energizing and good reward activity. Now the reason I picked these is because one of my biggest pitfalls in the past used to be having very high stimulation reward activities and this is so so so bad because going from an activity of high stimulation to reward of high stimulation to trying to force myself to do an activity of high stimulation is so exhausting and I run out of energy a lot quicker throughout the day. It's a newish thing for me to consider but thinking off and knowing how stimulating certain activities are for me and taking this into consideration will then mean that I maintain higher levels of energy throughout the day. For example I find public spaces very very stressful and stimulating and even though listening to super energetic music or an audiobook is normally quite a stimulating activity if I do it in public it then reduces my overall stimulation if that makes sense because it's more relaxing for me to do that than to listen to this thing. On the other hand what I usually tend to do is go from activities like listening to a lecture to listening to another fun youtube video on two times speed which has basically the same levels of stimulation and keeps me quite high and easily very very very exhausted throughout the day. So in this case I need to complement this with an activity which is stimulating in a different way or less stimulating overall. Ideally for an action you want to pick up complementary rewards which will then energize you more and make you more likely to be happy and do more work. The reason

現在，我相信我們拖延的工作任務更容易找到，但獎勵卻有點難以確定。我獎勵自己的方式有很多種。我有一種獎勵方式是 "工作做得好"。這就是當我完成一項任務時，我會做的事情，可以是允許我滾動手機、吃點東西、躺著玩遊戲、和朋友哈拉等。第二種是對不工作的獎勵。這就是我為降低焦慮所做的事情。基本上，當我不工作的時候，我會在哪些事情上拖延時間，而這些事情往往是看YouTube上的隨機視頻，或者玩更多的遊戲，或者只是在手機上滾動，或者花幾個小時在網上找一件完美的黑色T恤。就是這些。為了完成這份清單，你可以添加你在早晨傾向於

I pick these activities on my dice is because most of my work is quite mentally stimulating but it's alone, quiet and physically very under stimulating so I've picked things which are on the other side of the spectrum. They tend to have noise or sound or music or be quite like physically active so that I can re-energize myself and lower my mental stimulation. They have one sensory elements and one of them involves other people which is nice because most of my work at the moment is completely alone. Having a combination of set time blocked workable but not set work hours, intuitive start and stop times which we pick on the spot, lots of careful attention paid specifically to what we do in between tasks and in what ways and how stimulating they can be has been the best way for me to maintain higher energy and motivation throughout my day, not burn out and in the long term want to work more. With this video specifically I do want to mention that I'm very well aware of how limited the user case is and the usefulness potentially of this video is to people with circumstances quite similar to me. If you work mostly outside of the house as I used to do, if you're a parent or a carer or face different sorts of challenges this videos might not be helpful at all and in that case firstly I apologize if you're here to hear this and secondly if you would want to I would really really appreciate if you named some techniques that you use or resources that you found helpful that are more specific to you so that would be great. In the end I do want to say don't be too harsh on yourself, we all are really just doing the best that we can and I hope that this helps. If you made it so far thank you so much for spending this time with me, I hope you have a wonderful rest of your day, be kind to yourself and others and don't believe everything you think. Thanks, bye!

我之所以在骰子上選擇這些活動，是因為我的大部分工作都很刺激精神，但我的工作是孤獨、安靜的，對身體的刺激非常小，所以我選擇了光譜另一端的東西。這些活動往往會有噪音、聲音或音樂，或者很像體育活動，這樣我就能重新振作起來，降低精神刺激。它們有一個感官元素，其中一個涉及到其他人，這很好，因為我目前的大部分工作都是完全獨自進行的。將固定的時間段、可工作但不固定的工作時間、直觀的開始和停止時間（我們可以當場選擇）、大量的細心關注（特別是我們在任務間隙做什麼、以什麼方式做以及它們能產生多大的刺激）結合在一起，是我在一天