Name: 關於拖延症，他們沒告訴你的 4 件事！ (4 Things They DON’T Tell You About PROCRASTINATION)
Uploaded: 2026-03-12T17:44:43.000Z
Duration: 9 min 23 s

反身代名詞

Have you ever found yourself in a situation where you have a looming deadline but you just can't seem to get started?

你是不是曾經遇過，明明有個迫在眉睫的 deadline，但你就是提不起勁開始？

轉承詞

instead you're scrolling through social media or binge watching your favorite show and not writing that 10 page essay due tomorrow morning.

卻跑去滑 social media，或是 binge watching 你最愛的節目，而不是寫那篇明天早上就要交的 10 頁 essay。

Before you know it, the day is almost over and you haven't written a word.

不知不覺，一天就快過去了，你一個字都還沒寫。

You knock back a couple of energy drinks, get to writing and just barely complete your paper in time to meet the deadline.

你灌了幾罐 energy drinks 下去，開始寫，然後差一點點就在 deadline 前把報告完成了。

We've all been there and it's not a fun experience.

我們都經歷過，那種感覺一點都不好受。

If you're tired of telling yourself I do better next time, only to find yourself in the same situation again and again, here's how to Break the cycle of procrastination Dr.

如果你厭倦了告訴自己下次會做得更好，結果卻一次又一次陷入同樣的困境，這裡提供你打破拖延的循環的方法，Jubbal 醫師 medschoolinsiders.com 在我們開始之前，我想先宣佈，我們正在尋找一位 Director of Content 加入我們不斷壯大的團隊。

Jubbal medschoolinsiders.com before we get started, I'd like to announce that we're looking for a Director of Content to add to our growing team.

如果你渴望學習，高度有條理，正直，而且

If you're eager to learn, highly organized, integrous, and

have previous experience in managing social media accounts for brands or content creators, please fill out an application or forward it to someone who you think would be well suited.

如果你有管理品牌或內容創作者的 social media 帳號經驗，請填寫申請表，或轉發給你認為適合的人。

We've already hired a few amazing new team members over the past few months and and we're always impressed by the caliber of individuals who subscribe to our channels.

過去幾個月我們已經聘請了幾位很棒的新團隊成員，而且我們總是對訂閱我們頻道的人的素質印象深刻。

Learn more@medschoolinsiders.com hiring the first step to overcoming procrastination is to identify why you're procrastinating in the first place.

想了解更多請到 medschoolinsiders.com 應徵，克服拖延的第一步是識別你為什麼會拖延。

Contrary to what you might think, people don't usually procrastinate because they're inherently lazy or lack discipline.

跟你想的可能不一樣，人們通常不是因為天生懶惰或缺乏紀律而拖延。

If this were the case, most of us would never get anything done.

如果真是這樣，我們大部分人都什麼事都做不成。

Instead, there are countless reasons why someone might be putting off a particular task.

相反地，一個人可能推遲某項任務的原因有很多。

The key is to identify the underlying reason for your behavior and adapt your approach accordingly.

關鍵在於識別你行為的根本原因，並相應地調整你的方法。

Most tips for procrastination are too vague or too general.

大多數關於拖延的建議都太籠統或太普遍。

To overcome your particular reason for procrastination, you need to get to the root of the problem and nip it in the bud.

要克服你拖延的特定原因，你需要找到問題的根源並將其扼殺在萌芽狀態。

Although it would be impossible to cover every reason in a single video, most people procrastinate for one of four reasons.

雖然不可能在一支影片中涵蓋所有原因，但大多數人拖延的原因有四種。

Let's go through each reason one by one, and talk about some strategies to overcome them.

我們就一個一個來討論這些原因，以及克服它們的策略。

The first reason that people procrastinate is that the task seems too intimidating or difficult.

人們拖延的第一個原因，是因為任務看起來太嚇人或太困難了。

To combat this, break down the task into smaller, more manageable steps.

為了對抗這一點，把任務分解成更小、更容易管理的小步驟。

For example, instead of aiming to write a whole book in a year, set a goal to write one chapter a month or one page a day Breaking down complex or difficult tasks into smaller subtasks often makes it appear much more attainable.

例如，與其設定一年寫完一本書的目標，不如設定一個月寫一章或一天寫一頁的目標。把複雜或困難的任務分解成更小的子任務，通常會讓它看起來更容易達成。

Once you've determined the steps necessary to complete a task, the next step is to determine what subtask you should work on first.

一旦你確定了完成任務所需的步驟，下一步就是決定你應該先處理哪個子任務。

There are two approaches you can use for this, the snowball method and the eat the frog method.

你可以用兩種方法來做這件事：滾雪球法和吃青蛙法。

The snowball method involves starting with the easiest task and gradually working up to the more challenging ones.

滾雪球法是從最簡單的任務開始，然後逐漸往更具挑戰性的任務邁進。

By completing the easier tasks first, you build confidence and momentum to help motivate you tackle the harder tasks.

先完成比較簡單的任務，可以建立你的信心和動力，幫助你更有動力去處理比較困難的任務。

The eat the frog method, on the other hand, is the exact opposite.

相反地，吃青蛙法則正好相反。

You start with the most difficult task first and then move on to the easier ones once it's complete.

你先從最困難的任務開始，一旦完成，再接著處理比較簡單的任務。

The phrase eat the frog comes from a quote by Mark Twain, who suggested that if you have to eat a frog, you should do it first thing in the morning.

這句「吃青蛙」源自馬克·吐溫的一句話，他建議如果你必須吃一隻青蛙，就該在早上第一件事就做。

And if you have to eat two frogs, you should eat the biggest one first.

如果你必須吃兩隻青蛙，就該先吃最大那隻。

The idea behind this method is that by tackling the hardest task early on, you've gotten the worst part out of the way.

這個方法的概念是，如果你一開始就處理最困難的任務，你就已經把最糟的部分做完了。

As such, everything you do after should be easy.

這樣一來，之後你做的任何事都應該會比較輕鬆。

By comparison, both the snowball method and the eat the frog method can be useful, and

相比之下，滾雪球法和吃青蛙法都很有用，

而且沒有所謂的絕對正確的方法。

You should experiment with both methods and find what works best for you.

你應該嘗試這兩種方法，找出最適合你的。

Regardless of the approach you choose, the next step is to just start.

無論你選擇哪種方法，下一步就是「開始」。

Although it sounds easy, this is often the most challenging part for people.

雖然聽起來很簡單，但這對許多人來說往往是最困難的部分。

One way to overcome this is to tell yourself that you only have to work for five minutes as a way of reducing the friction and intimidation factor of starting.

克服這一點的方法之一是告訴自己，你只需要工作五分鐘，這樣可以減少開始的阻力和恐懼感。

Sometimes reducing the activation energy is the key to just getting the ball rolling.

有時候降低啟動能量是讓事情開始運轉的關鍵。

Evaluate if you need a break or if you if you can continue working, you'll often find that you can work for much longer as you've overcome the hardest part of starting.

評估一下你是否需要休息，或者是否可以繼續工作，你會發現自己常常可以工作更久，因為你已經克服了開始這最困難的部分。

It's also important to focus on completing one task at a time.

專注一次只完成一項任務也很重要。

Even though you may be tempted to switch between tasks, especially when you have a lot of work to do, it's best to avoid doing this.

即使你可能會想在任務之間切換，尤其當你有很多工作要做時，最好還是避免這樣做。

Multitasking is often seen as a way to accomplish more in less time, but it's actually a myth.

多工處理常被認為是能在更短時間內完成更多事的辦法，但這其實是個迷思。

When you multitask, you're not really working on multiple tasks simultaneously, but rather rapidly switching between them.

當你多工處理時，你並不是真的同時處理多項任務，而是快速地在它們之間切換。

Focusing intensely on one task will save you time and lead to better results.

專注於一項任務會為你節省時間，並帶來更好的成果。

The next reason that people people procrastinate is that they feel there isn't enough time to make progress or complete a task.

人們拖延的下一個原因是，他們覺得沒有足夠的時間來取得進展或完成任務。

If this is your reason for procrastinating, then the first thing to understand is that this is factually untrue.

如果這是你拖延的原因，那麼首先要了解的是，這在事實上是不正確的。

We all make time for what's important to us.

我們都會為對我們重要的事騰出時間。

If you haven't made time for it, it's probably because you haven't made it a priority.

如果你沒有為某件事騰出時間，那很可能是因為你沒有把它列為優先事項。

Your schedule should be a reflection of your priorities.

你的行程表應該反映出你的優先事項。

By regularly scheduling time for important tasks like studying or exercise, they can eventually become habits, which makes avoiding procrastination that much easier.

透過規律地安排時間給重要的任務，像是讀書或運動，這些事最終會變成習慣，這樣就能更容易避免拖延。

This is also a great time to apply Parkinson's Law, which states work expands to fill the time allotted for its complet completion.

這也是套用帕金森定律（Parkinson's Law）的好時機，該定律指出工作會擴展以填滿為其完成所分配的時間。

Estimate how long a particular task or subtask will take you to complete, and

估計一下完成某項任務或子任務需要花費多少時間，

only give yourself that much time to complete it.

然後就只給你這麼多時間去完成它。

When determining how much time to set aside, it's important to find a balance between being realistic and, at the same time, slightly ambitious.

在決定要預留多少時間時，找到現實與稍微有點挑戰性之間的平衡點是很重要的。

If you're too ambitious, you might feel overwhelmed and discouraged by the lack of progress.

如果你太有挑戰性，你可能會感到不知所措，並因為進度緩慢而感到氣餒。

However, if you're not ambitious enough, you might not feel pressured to complete the task and end up dragging your feet.

然而，如果你挑戰性不夠，你可能不會感到有壓力去完成任務，最後反而會拖拖拉拉。

When you set a deadline that is reasonable but still puts some pressure on you, you'll often be surprised at how much you can get done.

當你設定一個合理但仍有壓力感的 deadline 時，你常會驚訝於自己能完成多少事。

The next reason that people procrastinate is that they lack the energy to work on a task.

人們拖延的下一個原因是他們缺乏完成任務的能量。

To overcome this, it's important to first take a look at your physical well being.

要克服這一點，首先檢視你的身體健康狀況是很重要的。

There are three pillars of sleep, nutrition, and exercise.

有三大支柱：睡眠、營養和運動。

When any one of these is out of balance, you're not able to perform optimally.

當這三者中任何一個失衡時，你就無法發揮最佳表現。

I discussed these three pillars and how to optimize them in how I study 10 plus hours a day in med school and why I can't anymore over on The Kevin Duvall, M.D.

我在 medschoolinsiders.com 的「我如何在醫學院每天讀書超過 10 小時，以及為何我現在不行了」這集節目中，討論了這三大支柱以及如何優化它們。

Although it may seem unrelated, prioritizing your health can have a significant positive impact on your ability to overcome procrastination.

雖然這看起來無關，但優先考慮你的健康，對克服拖延的能力會產生重大的正面影響。

When you feel good, you have a greater capacity to get things done.

當你感覺良好時，你就有更大的能力去完成事情。

That being said, even with good health habits, there may be days when you still feel low on energy.

話雖如此，即使有良好的健康習慣，有時你還是會感到精力不足。

In these situations, there are some things you can do to boost your energy levels in the moment to start taking breaks is crucial.

在這些情況下，有些事你可以做來即時提升你的能量，開始休息很重要。

I found that taking a short break every 30 to 60 minutes helps me keep my energy up during long work sessions.

我發現每 30 到 60 分鐘休息一下，有助於我在長時間工作時保持精力充沛。

Any less than 30 minutes and I found I don't get much done, but

少於 30 分鐘，我發現我沒什麼進展，但是

any more than 60 minutes and I feel my energy and attention start to dip.

多於 60 分鐘，我會覺得我的精力跟專注力開始下降。

The Pomodoro technique is a great way to start incorporating breaks into your day and we have several videos on this channel discussing how to use it effectively.

番茄工作法是開始將休息時間融入你日常的好方法，我們這個頻道有很多影片討論如何有效使用它。

Links in the description Just as important as taking breaks, however, is how you choose to spend your breaks instead of scrolling through social media or responding to text messages.

連結在說明欄。和休息一樣重要的，是你要如何選擇度過你的休息時間，而不是滑 social media 或回覆訊息。

Use your breaks as an opportunity to get up and away from your study space.

利用你的休息時間起身離開你的讀書空間。

Use the restroom, play with a pet, make a healthy snack, or do some mild exercise.

去上廁所、跟寵物玩、做個健康的點心，或做些輕微的運動。

Research demonstrates that short bursts of aerobic exercise improve memory and arousal.

研究顯示，短時間的帶氧運動能提升記憶力和警覺性。

This is not only a great way to incorporate movement into your busy schedule schedule, but

這不僅是將運動融入你繁忙行程的好方法，

it can also serve as a great pick me up and let you get back to work feeling recharged.

而且還能讓你感覺精神飽滿地回到工作崗位。

If you're still feeling tired even after taking breaks and moving, you can also consider taking a brief nap.

如果你休息和活動後還是覺得累，也可以考慮小睡一下。

I found that 13 minutes is the sweet spot for me.

我發現 13 分鐘對我來說是剛剛好的長度。

Any less and I don't feel refreshed any longer and I end up falling into deeper levels of sleep and wake up feeling groggy.

太短的話我就沒辦法真正恢復精神，反而會進入更深的睡眠，醒來時昏昏沉沉的。

I found that if I'm in a relaxed posture, such as sitting in a comfortable chair or couch or laying in bed, I'm more likely to fade into a relaxed state with zero intention of getting anything done.

我發現如果我姿勢很放鬆，像是坐在舒服的椅子或沙發上，或躺在床上，我就很容易進入放鬆狀態，完全不想做任何事。

Working at a standing desk or even sitting on a stool without a backrest has helped keep me alert and focused on the task at hand.

使用站立式書桌，或坐在沒有靠背的凳子上，都有助於保持警覺並專注於手邊的任務。

The last reason that people procrastinate is that there are simply more interesting or enjoyable ways to spend their time.

人們拖延的最後一個原因是，單純有更多有趣或令人愉快的事情可以打發時間。

Writing an essay or studying for an exam is rarely as exciting as spending time with friends or watching a new show on Netflix.

寫一篇 essay 或準備考試，很少會像跟朋友出去玩或看 Netflix 新劇一樣令人興奮。

In order to get the hard work done, you need to make the task you're trying to accomplish more attractive than the other options available to you.

為了完成艱難的工作，你需要讓你想完成的任務比你其他的選擇更有吸引力。

You do this by adding friction to distractions and reducing friction for getting work done.

你可以在幹擾項中增加阻力，並減少完成工作的阻力來做到這點。

The trick here is to make your environment work with you.

這裡的訣竅是讓你的環境配合你。

You want to create a space that is free from distractions where the only option available is to work.

你想要創造一個沒有幹擾的空間，讓你唯一的選擇就是工作。

If you have other, more attractive options available, then you're much less likely to get work done.

如果你有其他更有吸引力的選擇，那麼你完成工作的可能性就會降低。

In contrast, if your only options are to be productive or do nothing, you're actually more likely to be productive than sit there doing nothing.

相對地，如果你的唯一選擇是變得有生產力或什麼都不做，你實際上更有可能變得有生產力，而不是坐著什麼都不做。

As humans, we hate boredom and isolation.

身為人類，我們討厭無聊和孤獨。

This is one reason why solitary confinement is considered one of the harshest punishments for prisoners.

這也是為什麼單獨監禁被認為是囚犯最嚴厲的懲罰之一。

Surprisingly, one study even found that when placed in a room with nothing but a button that administered a painful shock, many people would rather shock themselves than experience boredom.

令人驚訝的是，一項研究甚至發現，當人們被安置在一個只有一個按鈕的房間裡，這個按鈕會施加痛苦的電擊時，許多人寧願電擊自己也不願經歷無聊。

When faced with the option of work or boredom, we often choose work.

當面臨工作或無聊的選擇時，我們常常選擇工作。

Your environment extends to your digital environment as well.

你的環境也延伸到你的數位環境。