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！