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  • Hello and welcome to another video.

    哈囉,歡迎收看我的影片。

  • By the end of this video, you will learn how to stop procrastinating once for all.

    看完這個影片後,你就會知道如何一勞永逸地解決拖延症。

  • If you're watching this video, there was something else you're supposed to do

    正在看影片的你應該有其它該做的事情,

  • but then you decided to spend five minutes on Facebook or YouTube

    但你決定花五分鐘看一下 Facebook 或 YouTube,

  • and somehow you ended up watching this video.

    然後莫名其妙地就把影片看完了。

  • It has been probably an hour or two since you have decided to spend only five minutes.

    從你決定只花五分鐘開始,已經過了一、兩個小時。

  • I wonder what kind of five minutes are there.

    這是哪門子的五分鐘啊?

  • Of course you are not planning to waste two hours of your time,

    當然,你本來不打算浪費兩個小時,

  • but then you wanted to know who liked a recent picture on Instagram or Facebook

    但你突然想知道誰在你最近上傳的 Instagram 或 Facebook 照片點讚,

  • or maybe you wanted to know if I have uploaded a new video and that's how it all started.

    或你可能想看看我有沒有上傳新影片,事情都是這樣開始的。

  • In fact, it always starts like that and then you end up wasting your whole day doing nothing.

    事實上,拖延都是這樣開始的,最後你就無所事事地浪費了一整天。

  • In short, we just procrastinate, and in this video, we'll see how procrastination works

    簡單來說,我們就是在拖延,而這部影片會告訴你拖延症的原理,

  • and I will show you a practical way to defeat it.

    然後我會教你解決拖延的有效方法。

  • And please, please, for God's sake, don't procrastinate on watching this video till the end,

    然後請你們看在老天的份上,千萬不要又拖拖拉拉不把影片看完,

  • otherwise I won't be able to help you.

    否則我真的幫不了你。

  • Just be patient for the next few minutes and I promise you that this is the only video you will ever need to watch about how to end procrastination,

    只要接下來的幾分鐘保持耐心,我保證這就是你解決拖延症唯一需要看的影片,

  • because you will find whatever you are looking for.

    因為你會在影片當中找到答案。

  • Before we move on, don't forget to hit the subscribe button and the bell besides it to never miss another video.

    在我們開始前,記得訂閱我的頻道並開啟小鈴鐺,這樣才不會錯過我的影片。

  • Let's first understand how procrastination works in the first place.

    首先我們必須先了解拖延症的原理。

  • Look, your brain always wants to relax.

    是這樣的,你的大腦總是想要放鬆。

  • It tries to avoid anything that will force him to work by promising that you will get a better opportunity in the future,

    它試圖透過承諾你「未來會有更好的機會」而避免開始工作。

  • for example, if someone would give you a hundred bucks now or two hundred bucks after a year.

    舉例來說,假設有人願意現在給你一百元或一年後給你兩百元。

  • What would you choose? Of course, a hundred bucks now, because your brain starts telling you:

    你會怎麼選擇?當然是現在拿到一百元,因為你的大腦告訴你:

  • imagine all the great things you can do with this money right now,

    你現在可以用這筆錢做很多很棒的事情,

  • and if you live until next year, you will make more than that.

    等到明年,你會賺得更多。

  • You can take that money now and invest it, whatever.

    你可以現在把這筆錢拿去投資之類。

  • If you could get this money now, you will certainly get it next year as well.

    如果你現在可以拿到這筆錢,明年一定也拿的到。

  • Your brain will always choose short-term gains over the long-term gains, even if they are hundred times more.

    你的大腦會選擇短期收益而非長期收益,即使這筆錢未來可能會翻倍。

  • The same thing happens in every other situation that you are procrastinating.

    同樣的事情會在你開始拖延時發生。

  • But this time, it's not about the hundred bucks,

    但這次跟那一百元無關,

  • but it's about your time or your life, because each time you procrastinate, you waste your time.

    而是關乎你的時間或生活,因為每次拖延都是在浪費時間。

  • When you want to start going to the gym, you always decide to do it tomorrow.

    每當你想去健身房,你總會決定明天再去。

  • Because today you're tired, you don't feel like exercising.

    因為你今天很累,一點都不想運動。

  • You will find thousands of reasons where it's better to do it tomorrow

    你會找到千百個明天做更好的理由,

  • because that's what your brain wants.

    因為你的大腦就是希望你明天再做。

  • Your brain will give you a short-term solution but in the long run you are messed up.

    你的大腦會提供一個短期的解決方案,但長期下來你會變得一團糟。

  • Let's say you want to start working, your brain realizes that you're about to put some energy,

    假設你正想開始工作,你的大腦發現你正要精力在工作上,

  • so it starts looking for things you enjoyed the most

    所以它開始尋找你最喜歡做的事情,

  • and starts reminding you about them over and over until you do that.

    然後不斷提醒你,直到你去做那件事情為止。

  • So, if your brain realizes that you enjoy spending your time on Instagram,

    如果你的大腦發現你喜歡玩 Instagram,

  • it will tell you - Why don't you check who liked your recent picture on Instagram?

    它就=會告訴你:怎麼不去看看誰在你最近上傳的 Instagram 照片上點了讚?

  • And then you will start working.

    看完再開始工作。

  • If it's YouTube, why don't you watch a video to free up your mind and you will be able to focus better on your work?

    如果你喜歡看 YouTube,它就會說:怎麼不去看個影片放鬆一下?這樣你可以更專注地工作。

  • Or why don't you get first a cup of coffee? It will certainly keep you awake.

    或是,怎麼不先倒杯咖啡呢?它可以幫助你保持清醒。

  • Or why don't you take a nap? It will make you feel fresh and you will work faster.

    或是,怎麼不去打個盹呢?小憩一下能讓你神清清爽並提升工作效率。

  • Your brain will always give you reasons why it's better to do it in the future, so the idea is not to let your brain to trick you.

    你的大腦只會給你晚點做更好的理由,所以解決的方法就是別讓大腦陷害你。

  • I love coffee myself and every now and then my brain is trying to convince me to make a cup of coffee as I'm working on this video,

    我很愛喝咖啡,我的大腦在我製作這個影片時不斷地說服我去泡咖啡喝,

  • although that I had one an hour ago.

    即便我一個小時前才剛喝過。

  • But luckily, I know a practical way how not to let my brain to trick me,

    好險我知道如何以實際行動防止大腦陷害我,

  • which I will be sharing with you in this video right now

    現在我會跟你們分享我的作法。

  • The first step is to break up the task into small pieces.

    首先將手邊的工作分成幾個小部分。

  • Remember that your brain is trying to avoid a lot of work,

    記得你的大腦會試圖避開大量的工作,

  • so when the task looks so big that it literally needs a lot of work

    所以當工作任務看起來很複雜且費力,

  • and you don't even know where to start, your brain will automatically start coming with every reason to avoid it.

    你甚至不知道該何著手時,你的大腦就會自動去找逃避的理由。

  • So, you have to trick your brain and let him know that you're not going to do anything tough,

    所以你得欺騙你的大腦,讓它知道你沒有要做任何困難的事情,

  • you're simply going to do a simple task that requires 15 to 20 minutes maybe.

    你可能只需要花 15 到 20 分鐘做一件簡單的事情。

  • You're not going to spend a lot of energy or time there.

    你不會花上太多精力或時間處理它。

  • That's why when you break up the task and focus only a small piece of it, your brain isn't going to bother about it.

    所以當你把工作分成幾個小部份時,你的大腦不會因此煩惱。

  • The same thing happens when you try to wake up in the morning.

    你早上起床時也會發生同樣的事情。

  • Your brain is constantly telling you - the day is going to be too long and tiring,

    你的大腦會一直告訴你:今天會很漫長、令人疲憊,

  • you have to take shower, drive to your job, work for hours, attend meetings...

    你得沖澡、開車去上班、工作好幾個小時、參加會議......

  • and another five minutes of sleep isn't going to make a difference.

    所以再睡五分鐘也沒差。

  • So, you'll hit that snooze button.

    所以你就按了貪睡按鈕。

  • Now imagine if you focus only on a small piece of it.

    現在想像你把注意力集中在某個任務上。

  • Just tell yourself - Forget everything.

    告訴自己:「忘掉其他事情。」

  • I'm going to take a shower.

    「我要去沖個澡。」

  • And if I feel sleepy after that I'll get back to sleep and you will find it much easier to get up,

    「如果我洗完想睡再回去睡」,你就會發現起床變得簡單多了。

  • Because your brain isn't going to come up with another excuse.

    因為你的大腦想不出任何藉口了。

  • It's like when you wake up in the middle of night and you want to go to the bathroom.

    這就像你半夜醒來後想去上廁所。

  • It's pretty simple to wake up at that time because you know you'll get back to sleep after that.

    那時你很輕易就起床了,因為你知道上完就會繼續睡。

  • So, once you're done with the shower, tackle the next problem and so on and so forth.

    你沖完澡之後,再接著處理下一個問題,依此類推。

  • When I feel lazy to go to the gym,

    當我懶得去健身房時,

  • I just tell myself that I'm only going to exercise for ten minutes, and I really mean it.

    我就告訴自己:「我運動十分鐘就好,真的。」

  • But once I go there,

    但等到我到了健身房,

  • and I am done with the ten minutes of training, it gets much easier to stay for another twenty minutes.

    並運動十分鐘之後,要繼續待二十分鐘就變得容易多了。

  • So, if you have a test tomorrow

    如果你明天有一個考試

  • and you're procrastinating to study, instead of focusing on studying the entire textbook,

    而你開始拖延讀書的時間,與其想著讀完整本書,

  • just break it into little chapters.

    不如把它分成幾個小章節。

  • Focus on one part at a time and forget all other chapters like you don't even have to study them.

    一次只集中在一個章節上,不要管其他章節,就像不用念一樣。

  • Just make sure that you break them into little small pieces

    一定要把它們分成幾個小部分,

  • that your brain won't feel that you do need a lot of hard work there.

    這樣你的大腦就不會覺得你要完成很艱難的任務。

  • And that drives me to the second step, which is create time blocks.

    接著是第二個步驟:創造時間塊。

  • Remember the example if you would choose a hundred bucks now or two hundred bucks after a year?

    還記得那個「現在拿到一百元或一年後拿到兩百元」的例子嗎?

  • What if it's a hundred bucks now or two hundred bucks after 30 minutes?

    如果情況變成「現在拿到一百元或三十分鐘後拿到兩百元」呢?

  • Of course you will choose two hundred bucks after 30 minutes

    你當然會選擇三十分鐘後拿到兩百元,

  • because another a hundred bucks is a good reward for waiting 30 minutes.

    因為等三十分鐘就能多拿一百元很值得。

  • The same thing you can do with other things.

    你在其他的事情上可以依樣畫葫蘆。

  • Just decide to study or work for 30 minutes regardless of whether it's enough or not,

    只要決定每讀書或工作三十分鐘,無論是否足夠,

  • and then reward yourself with five minutes of break and then you can check your Instagram, Facebook, watch a video, whatever.

    就讓自己休息五分鐘,休息時可以看一下 Instagram、Facebook 或看個影片之類的。

  • Set your timer and start working.

    設定計時器並開始工作。

  • Remember that within these 30 minutes you cannot do anything other than working, whether it is checking your phone, talking to someone else.

    記得,這三十分鐘內你不能做任何跟工作無關的事情,不管是看手機或跟別人說話。

  • Once you learn to stay focused for 30 minutes, upgrade it to 45 minutes and eventually to an hour or more.

    一旦你學會如何集中精神三十分鐘,把時間延長到四十五分鐘,甚至是一個小時或以上。

  • And lastly, write down your distractions.

    最後,寫下會讓你分心的事情。

  • Your brain is a master at reminding you of all the things you have to do once you start working.

    你開始工作後,你的大腦就會提醒你所有未完成的待辦事項。

  • I mean, you could not even think about them,

    原本你壓根就沒想到這些事情,

  • and now suddenly, the moment you start working, you remember everything you had to do for the past week:

    但一開始工作,你就突然想起過一整周的待辦事項:

  • you have to send that email, you're supposed to call Sam and ask him about the finals.

    你得寄一封電子郵件或打給 Sam 問他有關期末考的事情。

  • You promised your mom to give her a visit. What about the clothes you wanted to wash yesterday?

    你答應你媽你會去看她。記得你昨天本來打算洗衣服嗎?

  • You start remembering things that you would not otherwise.

    你開始想起原本沒注意到的事情。

  • Some of them are really important, and you have to do them, but a lot of them are just there to distract you.

    有些事情真的很重要,而且你得去處理,但有些只會讓你分心。

  • Regardless of what it is, your brain keeps thinking about it until you get it done and you will procrastinate again on your work.

    無論是什麼原因,你的大腦會不斷地想起這些事情,直到你做完為止,然後你的工作又因此拖延了。

  • Here is a simple way to deal with this.

    教你一個簡單的解決方法。

  • Have a pencil and a piece of paper in front of you and write down everything that comes to your mind.

    準備一枝鉛筆跟一張紙,寫下所有你想到的事情。

  • Once you're done with your 30 minutes, you can send that email or make that call.

    等到你工作三十分鐘之後,你就可以寄電子郵件或打電話給 Sam 了。

  • Writing it down will help you to stop thinking about it because you know you will deal with it in 15 or 20 minutes.

    把這些事情寫下來會幫助你不去想它們,因為你知道十五或二十分鐘後,你就會去處理這些事情。

  • So, remember, step number one: break up the task into small pieces and focus only on one small part of it.

    所以記得,第一步:將工作分成好幾個小部分,然後把注意力集中在其中一個部份。

  • Step number two: work for 30 minutes and then reward yourself with five minutes of break.

    第二步:工作三十分鐘後,讓自己休息五分鐘。

  • And step number three: write down your distractions.

    接著第三步:寫下會讓你分心的事情。

  • I can give you my word that, with these three simple steps, you will stop procrastinating as long as you practice them.

    我向你保證,只要你學會並不斷的實踐這三個簡單的步驟,你就可以解決拖延的毛病。

  • And now I would love to know your opinion. How do you deal with procrastination?

    現在我想知道你們的想法。你們如何都處理拖延症呢?

  • Do you know any secret recipe?

    你們有什麼秘訣嗎?

  • Let me know in the comments below and if you have found this video helpful, then consider subscribing to see more of these videos, and I will see you in the next one.

    在下方的留言區告訴我。如果你們覺得這部影片對你們有幫助,請訂閱並觀賞更多類似的影片,我們下次見囉!

Hello and welcome to another video.

哈囉,歡迎收看我的影片。

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到底怎麼根治拖延的毛病? (How You Can Stop Procrastinating Forever)

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    Evangeline 發佈於 2021 年 04 月 17 日
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