Name: 今日事今日不會畢！人為什麼會有拖延症，又該如何戒掉？ (The Science of Procrastination (and how to stop))
Uploaded: 2025-06-16T21:01:30.000Z
Duration: 6 min 21 s

情態副詞

Right now, you're probably supposed to be doing something.

分詞構句

Whether it's sleeping, working, or touching some grass, you're watching this video instead.

無論是睡覺、工作，還是摸摸草，你都在觀看這部影片。

轉承詞

And that's odd, because, you know, you should go outside.

這很奇怪，因為你知道，你應該到外面去。

This isn't necessarily because of laziness.

Procrastination and laziness are two different things.

Laziness is just openly not doing things because you don't want to.

懶惰就是公然不做事，因為你不想做。

Procrastination is wanting to do things, and you will do things, just tomorrow.

拖延是想做事，你會做事，只是明天。

Maybe after this video, because it's educational.

也許看完這部影片後就會知道，因為它很有教育意義。

For the purposes of my rent, the answer to that question is yes.

就我的租金而言，這個問題的答案是肯定的。

Anyway, there are two players in a bout of procrastination.

The prefrontal cortex and the limbic system.

Rationality and, oh my gosh, Mr. Beast just posted, I better watch that.

理性，天哪，野獸先生剛剛發帖了，我最好看一下。

The limbic system has been around pretty much as long as animals themselves.

邊緣系統的歷史與動物本身的歷史一樣悠久。

While the thinky part of your brain is relatively new and has much less pull.

而你大腦中的思考部分相對較新，牽引力要小得多。

So, you might rationally know that studying is the decision that will benefit you most.

所以，你可能會理性地認識到，學習是對你最有利的決定。

And that there's relatively no downside to doing so.

而且這樣做相對來說沒有什麼壞處。

他看到紅色和屍體撞上了沙發。

But why is the limbic system so opposed to doing what's good for you?

但為什麼邊緣系統如此反對做對自己有益的事情呢？

The emotional brain is not evolved to handle long-term threats.

情緒化的大腦並不是為了應對長期威脅而進化而來的。

So, when you see you have an assignment due in a week, two things happen.

所以當你看到一週後有作業要交時，就會發生兩件事。

Your thinky part says, yeah, about an hour a day will be good.

你思考的部分說，是的，每天大約一小時就夠了。

But your emotional part says, well, if I fail this, I'm probably gonna fail class, and fail school, and not graduate, and not get a job, and just starve.

但你的情感部分會說，好吧，如果我不及格，我可能會不及格，不能畢業，找不到工作，餓肚子。

我想說的是，這總體上是不好的。

The emotional part perceives this as a bad thing that's happening right now.

情緒化的部分認為這是目前正在發生的壞事。

Caused by whatever work you should be doing.

由你應該做的任何工作造成的。

And therefore, sends out signals to avoid that bad thing.

所以會發出信號來避免這種不好的事情發生。

The thinky part can try its best to send out signals saying everything is fine actually.

思考的部分會盡力發出信號，表示其實一切都很好。

But its efforts are almost entirely futile.

但它的努力幾乎完全是徒勞的。

In fact, usually your prefrontal cortex will be so intimidated that he joins in and starts justifying the decision to procrastinate.

事實上，通常你的前額葉皮質會被嚇到，以至於他也加入進來，開始為拖延的決定辯護。

Productive stuff can be seen as a threat from multiple different angles.

生產性的東西可以從多個不同的角度被視為一種威脅。

這項工作可能會顯得力不從心。

Or you're scared that if you actually try your best and fail, there will be no excuse for your shortcomings, and you won't be able to blame the embarrassing performance on the fact that you procrastinated.

或者你害怕，如果你真的盡力了，但失敗了，你的缺點就沒有藉口了，你就不能把尷尬的表現歸咎於你拖延的事實了。

Your failure will be entirely due to your fundamental inability to succeed.

你的失敗完全是因為你從根本上沒有成功的能力。

But most likely, it's simply less interesting than Minecraft parkour Reddit stories.

但最有可能的是，它根本就沒有 Minecraft 跑酷 Reddit 故事那麼有趣。

Either way, procrastination is always a form of self-regulation failure.

無論如何，拖延總是自我調節失敗的一種形式。

Where repairing your current mood takes priority over anything.

在這裡，修復你當前的心情比什麼都重要。

The thing is, the brain is really bad at predicting his future mood.

問題是，大腦真的不擅長預測他未來的情緒。

If you put a task off, it guesses that when it's time to do that task again, it will feel the same way about it as it does now.

如果你把一項任務推後，它就會猜測，當再次做這項任務時，它的感覺會和現在一樣。

But wait, I thought the brain procrastinates because it feels bad.

但等等，我以為大腦拖延是因為感覺不好。

Yeah, which is why the moment you decide to delay the task, it feels good.

是啊，所以當你決定延後任務的那一刻，感覺很好。

And this is the feeling it thinks it's going to feel in the future when doing that task again.

這就是它認為將來再做這項任務時會有的感覺。

This whole process manifests itself in six words.

There are two ways to repair this cognitive flaw.

修復這種認知缺陷有兩種方法。

Which isn't a joke, just an uncreative name.

這不是一個笑話，只是一個沒有創意的名字。

You essentially envision what confronting that work in the future will actually feel like.

從本質上講，你設想的是未來面對這項工作時的真實感受。

Hopefully realizing it's just as bad then.

希望到時候能意識到情況同樣糟糕。

This comes with the risk of tricking your brain into releasing juicy signals that you already did the work, which is why I wouldn't recommend this method.

這樣做有可能誘使你的大腦釋放出多汁的信號，讓你以為自己已經完成了工作，所以我不推薦這種方法。

另外，還因為這個名字太爛了。

Which isn't its actual name, but I had to replace the real name because apparently, most scientists got rejected from film school for a reason.

這並不是它的真名，但我不得不把真名換掉，因為顯然，大多數科學家被電影學院拒之門外是有原因的。

In this method, you literally just assume your prediction is wrong.

在這種方法中，你實際上只是假設你的預測是錯誤的。

Which is much more reliable, because it almost always is.

這就更可靠了，因為它幾乎總是可靠的。

But now you're just sad, because the work is hard now, and hard later.

但現在你只是難過，因為工作現在很辛苦，以後也很辛苦。

And then my first instinct is to look down upon you, as if I'm not making this video for myself.

然後我的第一反應就是看不起你，好像我不是為了自己而拍這個視頻。

I'll instead give what research has shown to be the best advice.

我會給出研究表明最好的建議。

See, the monkey brain may be 260, but I never said this was a boxing match.

你看，猴子的腦袋可能有 260 個，但我從沒說過這是一場拳擊比賽。

And what's different about the animal brain and the thinky brain?

動物的大腦和思考的大腦有什麼不同？

Everyone besides Keanu Reeves encounters the temptation to procrastinate.

除了基努李維，每個人都會遇到拖延的誘惑。

And just trying to willpower your way through it won't be very effective.

僅靠意志力是不會有太大效果的。

Studies have shown that when you put hungry people alone in a room with some cookies, the ones who are allowed to eat cookies perform on tasks requiring willpower longer than those who aren't allowed to eat cookies.

研究表明，當你把飢餓的人和一些餅乾單獨放在一個房間裡時，允許吃餅乾的人在完成需要意志力的任務時，比不允許吃餅乾的人表現得更持久。

I don't know why these studies always use cookies, but I do know that this is a clear indicator that willpower is at least unreliable.

我不知道為什麼這些研究總是使用餅乾，但我知道這是一個明確的指標，表明意志力至少是不可靠的。

Sure, you might be able to will your way through procrastination from 10 to 12 o'clock, but your productivity will probably tank after lunch.

當然，你也許能在 10 點到 12 點之間用意志力克服拖延症，但午餐後你的工作效率可能會下降。

But there has been studies where participants starved of cookies are told to use implementation intentions, and subsequently perform just as well as their satiated peers.

但也有研究表明，讓吃不飽餅乾的參與者使用執行意圖，結果他們的表現與吃飽的同伴一樣好。

Basically, it's where you treat yourself like a computer.

基本上，就是把自己當成一臺電腦。

This sucks. I hate this. I'm gonna watch YouTube.

「太糟糕了。我討厭這樣。我要去看 YouTube。」

現在，我知道這聽起來像什麼了。

But time and time again, implementation intention proves to be effective.

但事實一再證明，實施意圖是有效的。

You're taking out that middle part where you weigh whether doing the work right now is worth it or not.

你把中間那部分去掉了，因為你要權衡現在做這些工作到底值不值得。

But you need to be very specific about this.

但你需要非常明確地說明這一點。

If I start to procrastinate, then don't procrastinate.

如果我開始拖延，那就不要拖延。

I promise, if you do exactly what I say here, you will procrastinate less.

我保證，如果你完全按照我在這裡說的去做，你就會減少拖延。

The next time you're about to procrastinate, write down your exact reason.

下次當你準備拖延時，寫下你的確切理由。

This exact thought, which is personal to you, is a new if statement.

這個完全屬於你個人的想法是一個新的 "如果 "陳述。

Your then statement should be all the steps required to start being productive.

你的 "然後 "應該是開始富有成效所需的所有步驟。

Like getting out your homework, a pen, and doing the first problem.

比如拿出作業和筆，做第一道題。

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今日事今日不會畢！人為什麼會有拖延症，又該如何戒掉？ (The Science of Procrastination (and how to stop))

anxiety

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essentially

perceive