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  • Guys, today we are tackling probably the number one issue

  • that I get emailed about, tweeted about,

  • YouTube commented about, whatever,

  • and that is procrastination.

  • So here's the deal.

  • For me procrastination is one of my biggest

  • productivity struggles,

  • but it really only rears its ugly head

  • at one step in the process,

  • and that's at the beginning of a task.

  • Because when I'm looking at a task after I've planned it out

  • and I'm basically like starting at a blank screen

  • with a blinking cursor,

  • there's this initial mental resistance

  • to getting into the task.

  • And once I can get over it, I can get into that flow-state

  • and work really, really intensely for a long period of time.

  • The problem is getting over that mental resistance

  • is pretty tough and more often than not

  • I'll go do something easier, like check my email

  • or look at Facebook, or really anything else.

  • Now I'd say that it's pretty likely that you struggle

  • with this problem as well,

  • so today we are gonna go over my number one technique

  • for getting over this problem,

  • which is called the Pomodoro Technique.

  • Now it would not surprise me

  • if you've heard of this technique before

  • because a lot of people have talked about it

  • and I'm honestly surprised I haven't done

  • a video about it yet,

  • but in case you haven't, we're gonna talk exactly about

  • how you can use this technique,

  • but we're also gonna talk about how you can improve it.

  • And I'm gonna link you to some apps

  • and other tools that you can use to augment it as well.

  • So to start this out, here is exactly how

  • to put the Pomodoro Technique into action.

  • Step number one, you pick one particular task

  • that you need to work on.

  • Not a list of tasks, not multiple tasks, just one.

  • Once you've decided on it, set a timer for 25 minutes.

  • Once that timer starts, work as intensely as you can

  • on that one task for the entire 25 minute duration.

  • And crucially, if something happens to distract you

  • during that time, whether it's a call

  • or a text from a friend,

  • or whether you get really curious about how much

  • a great white shark weighs,

  • write that distraction down on a piece of paper

  • and save it for later.

  • Lastly, once that timer goes off,

  • you take a five minute mini-break

  • and then you repeat that process three more times.

  • After you've done four Pomodoro sessions,

  • then you take a longer break.

  • And then if you want you can start the process

  • all over again.

  • This technique is admittedly very simple

  • but it's also incredible powerful,

  • and I find it more powerful than almost anything else

  • for getting me over my procrastination tendencies.

  • And the reasons it works are three-fold in my mind.

  • Number one, it externalizes the discipline aspect

  • of how long you're supposed to work by using a timer.

  • As the author Robert Cialdini points out in his book

  • Influence, The Psychology of Persuasion,

  • humans have a strong drive to act consistently

  • with their decisions,

  • and that drive becomes even more powerful

  • if there is a public or a concrete commitment

  • to those decisions,

  • like writing them down or using a timer.

  • So if you take nothing else away from this video,

  • make sure that you actually do use a timer

  • when you're using this technique.

  • It'll allow you to take advantage

  • of those commitment benefits,

  • and from personal experience,

  • I know that when I get lazy and tell myself

  • I'll just mentally keep track of the time,

  • I always end up more distracted and less productive

  • than when I do use a timer.

  • Another benefit of the Pomodoro Technique

  • is it re-frames your task in terms of input

  • rather than output.

  • And this might seem like a subtle difference

  • but it really helps you get over

  • that mental resistance to starting,

  • which as we said was the main cause of procrastination.

  • And it does this because it narrows the scope of your task

  • and it sets a hard, fixed end-time.

  • So when you have an output-based task like write a paper

  • or write a script on the Pomodoro Technique,

  • there's some end in mind

  • but you know that you have to get there yourself

  • and you're not exactly sure when that's gonna happen.

  • But by reframing your task in terms of input,

  • simply, write for 25 minutes,

  • you know that no matter what you do

  • you can stop working after 25 minutes,

  • and that makes it much easier to get started.

  • And the last main benefit here is having that piece of paper

  • next to you to write down your distractions.

  • And this is really, really important not only

  • because it lets you write down your distractions

  • and get them out of your mind into a place that you trust,

  • but it also helps to sever that connection

  • between the craving for a distraction

  • and the action to take to go get that distraction.

  • And every time you do that,

  • every time you deny your brain's craving for a distraction,

  • you're building that focus muscle

  • and better enabling yourself

  • to resist distractions in the future,

  • making you naturally more productive.

  • Of course I'm not just satisfied to tell you about

  • the Pomodoro Technique and leave it at that,

  • because like anything else,

  • you can optimize this technique

  • and make it even more useful.

  • And in this video I've got three additional steps

  • that you can take to make it work even better for you.

  • First, see if you can combine the Pomodoro Technique

  • with other productivity tools and methods

  • to make it even more effective.

  • And the example I'll give you here is that I combined

  • this technique with Cold Turkey Writer

  • which is an app that basically turns my computer

  • into a typewriter that can do nothing else

  • until I hit a word-count goal.

  • Now one of the features of Cold Turkey Writer

  • is that in addition to setting a word-count goal

  • you can also set a time goal.

  • So in effect you could make it a Pomodoro app

  • and that is exactly what I do on a weekly basis.

  • Secondly, feel free to experiment

  • with the time intervals that you use

  • because 25 minutes isn't some universal

  • productivity constant burned into the human psyche forever.

  • It's just what the creator of the technique used himself.

  • For my part I do use 25 minutes on the clock

  • when I'm starting out,

  • but I don't actually take a break

  • after that 25 minutes is up,

  • and the reason is that I use the Pomodoro Technique

  • to get over that initial mental hurdle to get into my work,

  • but once I'm there I'm in the flow-state

  • and I don't wanna stop after 25 minutes is up.

  • It's just a starting technique for me.

  • Finally, before you start a Pomodoro session

  • it can be useful to adopt a concept from the culinary world

  • which is called, and my French is terrible

  • so I need some help on this--

  • - Mise en place.

  • - That's right, Muse en place,

  • and that basically means everything in its place.

  • Now in kitchens in the culinary world

  • that basically means that the chef needs to get out

  • everything that he needs to use before starting the meal.

  • So all the food, all the ingredients, all the condiments,

  • all the cooking utensils, everything.

  • And this is really useful for you as well

  • because if you get into a session and you're not prepared,

  • that can disrupt your work.

  • So make sure you have all of your tools out,

  • all of your apps, all of your books,

  • all of your resources, pens, pencils,

  • and that distraction sheet next to you.

  • But just as importantly,

  • make sure that everything you don't need is put away.

  • So close any distracting websites, any tabs you don't need,

  • any programs, put your phone away, all that good stuff.

  • All right, so to round this video out

  • I wanna point you to some timer apps that you can use,

  • because I'm sure that not all of you wanna use

  • an actual, physical, kitchen timer to time your sessions.

  • So if you're on a computer, my favorite app,

  • which is free and open-source is called Tomighty,

  • and it's on Mac and PC,

  • and you'll a link and description down below.

  • Now a lot of you are probably

  • gonna wanna use your phones instead, so,

  • and this is different than what

  • I've recommended in the past because it's new,

  • the absolute Pomodoro best app that I have ever found

  • is called Tide.

  • It is free, it is wonderfully designed,

  • it has immersive mode, which basically means

  • that if you exit the app during a session

  • it will fail that session.

  • So it's kind of like helping you

  • not use your phone as a distraction,

  • kinda like that Forest app,

  • and it also includes ambient noise.

  • Aside from those apps another option is to actually to use

  • my Study with Me video that I recorded

  • a couple of months ago,

  • and that's actually just 25 minutes of me studying.

  • So if you happen to want a study buddy

  • and you don't have somebody nearby,

  • and you want a timer on the screen that's 25 minutes long,

  • definitely check that out.

  • You might also like this video over here

  • which will tell you more about the optimal

  • work and break time cycles.

  • And if you like this video definitely give it a like

  • to support this channel,

  • and subscribe right there if you haven't done so already.

  • Lastly, if you wanna get a free copy of my book

  • on earning better grades,

  • check out that link right there

  • and thanks for watchin'.

Guys, today we are tackling probably the number one issue

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A2 初級 美國腔

如何停止拖延。波莫多羅技巧 (How to Stop Procrastinating: The Pomodoro Technique)

  • 100 13
    謝孟哲 發佈於 2021 年 01 月 14 日
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