Name: 如何停止拖延症和增強動力 | 安德魯-休伯曼博士 (How to Stop Procrastination & Increase Motivation | Dr. Andrew Huberman)
Uploaded: 2024-08-17T12:34:16.000Z
Duration: 7 min 6 s

那麼，我們該如何克服拖延症呢？

程度副詞

Well, it turns out that there are findings from within the addiction literature that turn out to be very powerful towards leveraging our way out of procrastination.

事實證明，成癮文獻中的一些發現對我們擺脫拖延症有很大的幫助。

You already know because I've told you probably a dozen times now that the depth of the trough after a dopamine peak is proportional to how high that peak was and how steep it was, how quickly that peak occurred.

你已經知道了，因為我已經告訴過你十幾次了，多巴胺峰值後的谷底深度與峰值的高低、陡峭程度以及峰值出現的速度成正比。

It turns out that not only is the depth of the trough proportional to that, but the rate at which you get out of that trough is proportional to how steep that trough is.

事實證明，不僅波谷的深度與之成正比，而且走出波谷的速度也與波谷的陡峭程度成正比。

Let me explain this for you in as clear terms as I possibly can.

請允許我用盡可能清晰的語言向你們解釋這一點。

想象一下，你正處於無精打采的狀態。

You may think, okay, the thing to do here is something.

你可能會想，好吧，這裡要做的事情是什麼？

Those approaches, as we talked about before, generally don't work, or at least don't work quickly, or they lead you right up to the deadline, and that's the deadline that forces you to get something done, or you just don't get it done and you don't succeed in your goal.

正如我們之前所談到的，這些方法一般不會奏效，或者至少不會很快奏效，或者它們會把你引向最後期限，而最後期限會迫使你完成一些事情，或者你就是沒有完成它，你也沒有成功實現你的目標。

However, if you were to take that state of being unmotivated, of procrastinating, and actually do something that's harder than being in that amotivated state, in other words, doing something that's more effortful, even painful, you can rebound yourself out of that dopamine trough much more quickly.

然而，如果你把這種無精打采、拖拖拉拉的狀態轉化為實際行動，做一些比無精打采狀態更難的事情，換句話說，做一些更費力甚至痛苦的事情，你就能更快地從多巴胺谷底中反彈出來。

So what do I mean you want to put yourself in a state that's worse than or harder than the state that you're in, or do something, quote unquote, more painful?

我的意思是，你想讓自己處於比現在更糟糕或更艱難的狀態，或者做一些更痛苦的事情？

I'll say this three times, but I'm going to say it for the first time now.

這句話我要說三遍，但現在我要說第一遍。

When I say more painful, I do not mean doing any kind of tissue damaging or psychologically damaging behavior or anything of that sort that's going to render you injured or not well, even in the short term.

我說的 "更痛苦"，並不是說做任何破壞組織或心理的行為，或者任何會讓你受傷或不舒服的事情，哪怕是在短期內。

What I'm referring to is the fact that, for instance, if you're feeling amotivated, but you find yourself cleaning the house as a way to procrastinate, you can say, well, cleaning the house is harder than sitting down and doing nothing, but actually in that moment or in those moments, that's not the case, or else you wouldn't be doing it.

我指的是這樣一個事實，比如說，如果你覺得沒有動力，但你發現自己把打掃房間作為拖延時間的一種方式，你可以說，打掃房間比坐下來什麼都不做更難，但實際上在那一刻或在那些時刻，情況並非如此，否則你就不會這麼做了。

The reality is that the dopamine system works according to what feels hard or easy in the moment.

現實情況是，多巴胺系統是根據當下的難易感覺來工作的。

In other words, if you're feeling amotivated, you need to do something and put yourself into a state that's harder than the state you're in.

換句話說，如果你感到動力不足，你就需要做一些事情，讓自己進入比現在更困難的狀態。

So for instance, if you're sitting around feeling amotivated or you find yourself tending to tasks that are irrelevant to the goal that you really should be focused on, you need to put your body and mind into a state of discomfort quickly.

是以，舉個例子來說，如果你坐立不安，感覺提不起精神，或者發現自己在處理與真正應該專注的目標無關的任務，你就需要讓自己的身心迅速進入不適狀態。

And the way to do that is to either engage in some tangential activity, meaning an activity not related to your goal that puts your body into a very different state.

要做到這一點，要麼從事一些切身活動，即與你的目標無關的活動，讓你的身體進入一種非常不同的狀態。

So here again, I'll default to the obvious one, which is something like cold shower or cold immersion, which not only increases dopamine long-term or over several hours rather, but for most people is experienced as pain.

是以，在這裡，我還是默認一個顯而易見的方法，那就是冷水浴或冷浸泡，這不僅能長期或在幾個小時內增加多巴胺，而且對大多數人來說，這種體驗是痛苦的。

That pain causes a rebound out of that dopamine trough faster than it would occur if you had just stayed in that amotivated state and waited for it to go away or done something like cleaning up that for whatever reason felt like it required less friction.

這種痛苦會讓你更快地從多巴胺的谷底中反彈出來，而如果你只是停留在那種無動於衷的狀態，等待痛苦消失，或者做一些像打掃衛生之類的事情，不管出於什麼原因，你都會覺得需要的摩擦更少。

When I say friction, I mean, limbic friction.

Your limbic system is always in this dialogue with your forebrain and limbic friction goes two ways.

你的邊緣系統一直在與前腦進行對話，邊緣系統的摩擦是雙向的。

Limbic friction can be you're tired and you don't want to do something.

肢體摩擦可能是你累了，不想做某事。

And so you have to quote unquote motivate to do it, energize yourself to do it.

是以，你必須用 "激勵 "一詞來形容，讓自己充滿活力地去做。

Or limbic friction can be that you're nervous and scared and anxious to do something and you have to calm yourself in order to lean forward into action in order to do that thing despite the anxiety.

或者邊緣摩擦可能是你緊張、害怕、焦慮地要去做某件事情，你必須讓自己冷靜下來，才能不顧焦慮地投入到行動中去做這件事。

I realize this can be a little bit confusing as a concept.

我意識到這個概念可能有點令人困惑。

Let's imagine that you or somebody else does not like to exercise.

You don't want to exercise and you're trying to get your minimum of five days per week exercise and you're just not motivated to do it.

你不想鍛鍊，你想每週至少鍛鍊五天，但你就是沒有動力去做。

There are a couple of different techniques to doing this.

有幾種不同的方法可以做到這一點。

Assuming you've taken care of all the baseline stuff, all the foundational stuff we talked about earlier and you're just not getting in gear and you find yourself checking your phone or maybe you're tending to some tasks.

假設你已經處理好了所有的基本事項，也就是我們之前談到的所有基礎事項，而你只是沒有進入狀態，發現自己在看手機，或者在處理一些任務。

Obviously those things are quote unquote easier for you, meaning they cause less limbic friction than engaging in exercise.

顯然，這些事情對你來說更容易，這意味著它們比參與運動造成的邊緣摩擦更少。

The typical advice would be just exercise for one minute.

Okay, just get one minute of exercise or five minutes and then use the successful completion of that one or five minutes as a milestone that allows you to then move to the next milestone.

好的，只要鍛鍊一分鐘或五分鐘，然後把成功完成這一分鐘或五分鐘作為一個里程碑，這樣你就可以進入下一個里程碑。

And it's exactly what I'm describing here when I say that you're in a state of lack of motivation or procrastination or both.

當我說你處於缺乏動力、拖延或兩者兼而有之的狀態時，這正是我在這裡所描述的。

And you need to put yourself into a more painful, not less painful state.

你需要讓自己進入一種更痛苦而不是更不痛苦的狀態。

You push up against that friction and you exercise for a short while and then that pops you out of that trough.

你頂住這種摩擦，鍛鍊一小會兒，然後就會走出谷底。

That's possible, but for a lot of people, even that won't be possible because they just can't get motivated or they do that one minute or five minutes and then they're just like, okay, I'm still in the trough.

這是可能的，但對很多人來說，即使是這樣也不可能，因為他們就是沒有動力，或者他們做了一分鐘或五分鐘，然後他們就像，好吧，我還在谷底。

In those circumstances, it makes sense to do something that's tangential to the whole path that you're trying to pursue, this goal that you're trying to pursue.

在這種情況下，做一些與你努力追求的整個道路、這個目標不相關的事情是有意義的。

That is, believe it or not, much worse than just being amotivated.

信不信由你，這比毫無動力要糟糕得多。

And when I say worse, I don't mean picking some task that normally you don't like to do, but now you're willing to do.

我說的 "更糟"，並不是指挑選一些你平時不喜歡做，但現在卻願意做的任務。

I mean, literally thinking about what would be worse than being in this state?

我的意思是，從字面上想一想，還有什麼比這種狀態更糟糕的呢？

Again, without causing yourself tissue or psychological damage, what would be worse?

同樣，在不對自己造成組織或心理傷害的情況下，還有什麼比這更糟的呢？

Well, cold water would be worse for many people, very cold water.

對很多人來說，冷水會更糟糕，非常冷的水。

So the key is to figure out something that for lack of a better way to put it, really sucks.

是以，關鍵是要想出一個更好的辦法來形容它，那就是 "真的很爛"。

And by doing that, you steepen the trough, you steepen the slope of the trough, which we know brings you back to your baseline level of dopamine more quickly.

通過這樣做，你可以使谷底陡峭化，使谷底的斜率陡峭化，我們知道這會讓你更快地恢復多巴胺的基線水準。

Now, for some people that will be deliberate cold exposure through cold shower, ice bath.

現在，對有些人來說，可以通過冷水淋浴、冰浴等方式故意暴露在寒冷環境中。

And I have to tell you that if you're cringing as I say this, well then, there you go.

我必須告訴你，如果我說這些話的時候你在畏縮，那麼，這就是了。

You now have a tool that you know, you cringe even when you just think about and therefore represents a great tool for you.

你現在有了一個你知道的工具，你甚至一想到它就會感到害怕，是以它對你來說是一個很好的工具。

So if I'm procrastinating to do something I really need to do, should I just simply wait for that procrastination to evaporate?

那麼，如果我在拖延做我真正需要做的事情，我是否應該只是簡單地等待拖延煙消雲散？

Will a deadline eventually surface that will trigger me into an anxious or activated state that will allow me to complete what needs to be done?

最終會不會出現一個截止日期，引發我進入焦慮或激活狀態，從而讓我完成需要完成的工作？

But better would be to get out of that amotivated state, that state of procrastination quickly.

但更好的辦法是，迅速擺脫那種無精打采的狀態，那種拖拖拉拉的狀態。

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如何停止拖延症和增強動力 | 安德魯-休伯曼博士 (How to Stop Procrastination & Increase Motivation | Dr. Andrew Huberman)

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assume

eventually

obvious