Today's video will focus on 5 things you can do to beat procrastination and accomplish the goals you set out to do.

今天的影片會聚焦在如何擊敗拖延症並達成自己設定目標的五個方法。

These five ways to beat procrastination can be individually used, or you can use them as a process that you can apply whenever you feel like you are being dragged down for lack of motivation.

這五個方法可以個別用來克服拖延，或是作為一套過程，每當你覺得因缺乏動力而被降速時使用。

My first tip is to find your natural trigger.

第一個秘訣是找到你的轉換方法。

This is a habit, a behaviour, or some factor that almost invariably makes you feel more productive.

一種總是能令你感到更有生產力的習慣、行為或是某種因素。

Some people take a long time to find out what their natural trigger is, but as soon as you discover it, employing those methods can get you a focused and productive mood in the blink of an eye.

有些人花很長的時間才找到他們的轉換方法，但一旦你找到了，應用這些方法可以讓你在一瞬間進入專注又有效率的狀態。

For that, try to find a pattern during your most productive sessions.

因此，試著在你生產力最佳的時段找出一個模式。

Were you doing something different during that particular day?

你在那天做了什麼不一樣的事嗎？

Was something missing from your routine or were you into a new habit?

有什麼在你的日常習慣中漏掉了嗎？或者你開始了一個新習慣？

Tracking your productivity based on the type of day you had is actually a good way to track your natural trigger and find out the small things in your daily life that get you into a productive mood.

根據你度過了怎樣的一天去觀察你的生產力，能幫助你找出你的轉換方法或是找出日常生活中使你進入有效率狀態的小事物。

Personally I have two natural triggers—taking a quick shower or working out.

我個人有兩個轉換方法：快速地洗個澡或是運動一下。

Every time I feel like my attention span is dropping to dangerous levels while I am trying to concentrate, I will do either one of those things.

每當我需要保持專心，而我的集中時間下降到一個危險的等級時，我就會做其中一件事。

Sometimes you need to take one step back in order to take two steps forward, and activating your natural triggers actually does this.

有時候你需要退後一步才能再往前兩步，而使用你的轉換方法就可以達到這個效果。

Although you are spending time you could be using for studying, the effort you make into getting that productive boost will make it worthwhile.

儘管你會犧牲掉原本可以用來讀書的時間，但是你為了刺激生產力所付出的努力會得到回報的。

Brain dump more.

輸出腦中的東西。

One of the main factors that can get you feeling stuck and unproductive is not knowing where to start.

不知道該從哪裡開始是讓人感覺卡住或是沒有動力的一項主要因素。

That's why a good brain dump is so important.

這就是為什麼好好地腦中的東西寫下來這麼重要。

Putting all of your worries, tasks, anxieties, and big deadlines into paper or a note-taking app is a relaxing and productive routine that can be a game changer in beating procrastination.

在紙上或筆記軟體上記下你所有的擔憂、任務、焦慮以及重要的截止日期，有助於輕鬆且有效率地擊潰拖延症。

Despite the number of things you need to do or you need to worry about, write it all down on paper.

不論你有多少需要做或是需要擔心的事，把他們全部寫到紙上。

And by the way, these brain dumps can even include menial tasks like paying your phone bill or ordering groceries.

另外，這些輸出也可以包含雜事，像是繳電話帳單或是購買雜貨。

Either way, don't worry about randomly jotting down these notes as it is one of the most important steps to get you in a productive mood.

總之，不用擔心隨意地記下這些事項，畢竟這是進入高效率模式重要的一步。

As soon as you see all the things you need to do, you will want to start doing them right away.

一旦你看到所有必須要做的事情，你就會想馬上開始處理。

Closely tied to the second tip is to get into the concept of checklists or to-do lists.

與第二點非常相關的是開始使用檢查表或是待辦清單。

Regardless of your planning method, a to-do list is that basic organization method that should be part of anyone's planning routine, as it gives you a visual and rewarding way of doing things that will give you a sense of accomplishment.

不論你有什麼樣的計畫模式，待辦清單是每個人都應該使用最基礎的規劃方式，因為它會在視覺上帶給你一種成就感。

Just take your brain dump and either start dividing those tasks and events by day or week, or simply put them all together in a piece of paper with a checkbox next to each item.

拿出你的筆記，開始按照日或週分類，或是全部寫在一張紙上，並在每個項目前加上一個格子。

Checking boxes gives you a sense of accomplishment and takes you out of the procrastination mood.

在格子上打勾會給人一種成就感，把你帶出拖延症的漩渦。

As you check a box, you are doing something, and that sense of doing something slowly removes that sensation that you don't want to do anything, and that's because you are already doing something.

每當你打一個勾，你就是正在做事情，而那種有做事的感覺會慢慢消除你完全不想做事的心情，因為你已經在做點什麼了。

For my fourth tip, do the small, menial tasks first and work your way down the list according to task complexity.

我的第四點方法是先做小的、零碎的事情，再根據任務的複雜性，一路接著做。

This will allow you to check tons of things on your list and make you feel like you are progressing.

這能讓你完成清單上的許多事項，並讓你感覺事情有在進展。

Although this might not seem efficient for someone who is already in the swing of things, working your way from bottom to top is great for people who are procrastinating,

僅管對於已經在軌道上的人來說，這看起來不是很有效率，不過對於習慣拖延的人來說，一步一步從頭做起是很好的方法。

as you'll probably be able to do a ton of 5-minute tasks in under one hour, and that will make your productivity skyrocket.

因為你能夠在一小時內完成許多五分鐘任務，而這能讓你的生產力突飛猛進。

Finally, a good way to make sure you avoid a slump is to switch between physical and intellectual tasks.

最後，切換於體力活與用腦活是確保你不會陷入低潮的好方法。

I've found recently that this is one of the best things I can do to make sure I stay productive for hours.

我最近發現這是能夠讓我維持效率數小時最好的一個方法。

Since I need to do a lot of cleaning around the house, I like to switch between cleaning or household tasks and schoolwork.

由於我必須時常打掃家裡，所以我喜歡在打掃或家務以及課業間轉換。

Both have to get done, and at least for me, they have the same degree of urgency.

兩者都需要完成，且對我來說他們有一樣的緊急性。

But since they are things that require completely different approaches, I feel that switching off my brain for ten or five minutes is the well-deserved pause or break while also being something that I need to check off my to-do list.

不過因為它們是需要完全不同方法的事情，我覺得暫時讓大腦休息十分鐘或五分鐘是它應得的休息，同時又能完成我待辦清單上該處理的事情。

Before I end today’s episode, I want to thank Skillshare for sponsoring this video and be such a great partner in spreading the word about self-learning and development.

在我結束今天的影片之前，我想要感謝 Skillshare 贊助這支影片。他們是推廣自主學習和發展的好夥伴。

Skillshare is an online learning community with thousands of classes in design, photo, organization, and language learning.

Skillshare 是一個線上學習社群，它包含了數千個有關設計、攝影、規劃及語言學習的課程。

Premium membership gives you unlimited access to high quality classes from experts working in their fields, so you can improve your skills, unlock new opportunities and do the work you love.

Premium 會員可以無上限的收看這些由各領域專家提供的高品質課程，可以增進你的技能、帶來新的機會並做你喜歡的事情。

An annual subscription is less than 10$ a month.

一年份的訂閱，平均每個月不到 10 美元。

However, if you are one of the first 500 people clicking the special link in the downbar you will get your first 2 months of classes for 99 cents and gain direct access to the entire learning community of Skillshare.

不過，如果你是前五百名點擊下方特殊連結的人，你可以獲得前兩個月課程只要 99 美分的優惠，並得到整個 Skillshare 學習社群的權限。

I hope you enjoy today's video, and I'll see you next week. Bye.

希望你們喜歡今天的影片，我們下週見。掰。