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I would like to introduce our next speaker of the night:
我想介紹今晚的下一位講者
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Vik Nithy.
Vik Nithy
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He is a young man who has already founded
這個年輕人在20歲時
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three companies at the age of twenty.
就已經創立了3所公司
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Sorry, I was about to say twenty companies at the age of three.
抱歉,我剛剛原本要說成”3歲就創立了20所公司”
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And this is after being diagnosed
這種錯誤在很多情況下被診斷為
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post-HAC with a number of conditions.
”錯誤因果”(post-HOC)
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So he's a truly inspiring young enterpreneur
這位講者是一位很能激勵人心的企業家
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and he is going to tell you why we procrastinate.
他將告訴大家,為什麼我們做事情會拖拖拉拉
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Thank you.
謝謝
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(Applause)
(鼓掌)
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I finished high school about two years ago.
大約兩年前我從高中畢業
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And although I did fairly well,
雖然我高中的表現很好
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I didn't do nearly as well as I could have done
但如果不是因為戒不掉做事拖拖拉拉的習慣
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if I didn't suffer from a chronic
我的表現應該遠遠超越當時
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debilitating addiction to procrastination.
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I would put off studying until the night before
我總是盡可能拖延念書的時間
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every assignment and every exam wherever possible.
直到繳交作業和考試的前一天晚上
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Is anyone else guilty of cramming?
有人對這種死記硬背的念書方式覺得有罪惡感嗎?
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Yeah. So you probably know how it feels
沒錯,那你們大概知道這是什麼樣的感覺
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to maybe take a five-minute Facebook break
可能在開始做事前
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before you start working and then
在臉書上休息五分鐘
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realize that three hours have gone past,
然後才意識到三個小時已經過去了
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or promise yourself that you'll start working tomorrow
又或者下定決心明天要開始
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every day for a week. Tomorrow, tomorrow.
但一個禮拜過去了,每一天都仍在承諾下一個明天
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It's not just studying that we procrastinate on,
我們不只在讀書這件事上拖延
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we procrastinate on things like doing chores,
我們拖延做家事
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we procrastinate on thinking about our future,
我們拖延去思考我們的未來
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and we procrastinate on saving money and getting fit.
對於儲蓄和健身也同樣的拖延
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I think procrastination is a really serious problem,
我認為做事拖拖拉拉是一個很嚴重的問題
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because it's about not being able to bring ourselves
因為拖拖拉拉
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to do the things that we know we want to do.
我們無法促使自己去做想做的事情
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So tonight I'm going to talk to you about
所以今晚我將和你們討論
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the reasons why we procrastinate
我們之所以做事拖拖拉拉的原因
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and then hopefully give you some tips on how to overcome it
並且希望能給予你們一些訣竅來克服
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if you can get around to doing that.
如果你們能找到時間來克服的話
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(Laughter)
(笑聲)
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Okay.
好的
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So, procrastination is not a disease.
所以,拖拖拉拉不是一種病
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It's more about the decisions that you make,
而是你所做的決定
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the decision not to do what you need to do now
決定待會再做該做的事情
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but to do it later instead.
而不是現在去做
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It's really like you're having an argument in your head, isn't it?
這真的就像是在你腦中辯論,不是嗎?
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One part of you wants to work
一部分的你想要工作
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another part of your brain wants to play Angry Birds.
另一部分的你想要玩憤怒鳥
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And for some reason you always manage to convince yourself,
但基於某種原因,你總能設法說服自己:
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"Oh it's okay, I can do whatever I need to do tomorrow,
“沒關係的。不管是什麼事,我可以明天再做,
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I don't need to do it now."
不必現在馬上做。”
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So as a psychology student
身為一個心理系的學生
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I have the opportunity to find out what exactly is going on
我有機會發現當我們在拖拖拉拉時
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inside our brains when we procrastinate.
腦袋裡到底發生了什麼事
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And I found that there actually is an argument in our heads
我發現在大腦中
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between the limbic system and the prefrontal cortex.
我們的邊緣系統和前額葉皮質間的確存在衝突
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So, this is the prefrontal cortex.
這就是前額葉皮質
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This is the part of our brain that tells us:
它會在我們腦中告訴我們:
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"You should be working Vik, you have a 40% assignment due tomorrow."
“Vik,該做事了,你的作業只完成了4成,而且明天就要繳交了”
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This is a higher level part of your brain;
它是在我們大腦中較高階層的部分
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the other part of your brain involved in procrastination
大腦中的另一個,和我們拖拖拉拉有關的部分
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is the limbic system.
就是邊緣系統
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So this is a more primitive part of your brain
所以這是大腦中比較基層的部分
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that wants to watch another episode of Gossip Girl
會讓你在開始念書前還想要再看一集花邊教主
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before you start studying.
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So why is that the limbic system
那麼為什麼邊緣系統
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always seems to win the argument?
似乎總是能贏得兩者間的相爭呢?
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The answer lies in this deceptively cute part of the brain
答案就在我們大腦裡這個看似小巧又可愛的部分
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called the amygdala.
它叫做杏仁核
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The amygdala is a part of your brain
杏仁核在我們腦中
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that controls fear and anxiety
控制恐懼、焦慮
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and the fight or flight response to threatening stimulus.
還有在我們面臨威脅的刺激時,做出是否要作戰或是逃跑的反應
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So for example, if you are in a jungle
舉例來說,如果你在一個叢林裡
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and you see a wild lion in the distance,
你看到一隻野生的獅子在遠處
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what do you do?
你會怎麼做?
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I have no idea, I've never seen a wild lion
我從來沒看過野生的獅子,所以我也不知道
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but I have seen a teacher approach me
但我看過當我沒有做作業的時後
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when I haven't done my homework.
老師逼近我的樣子
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(Laughter)
(笑聲)
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And I think the response in the amygdala is quite similar:
我想在杏仁核中的反應也是十分類似的:
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The first thing you do is freeze;
一開始是發抖
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your palms get sweaty, your heart starts beating fast
手掌冒汗,心跳加快
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and your prefrontal cortex, the decision maker shuts down.
然後負責決策的前額葉皮質便停止運作
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Because if you see a wild lion in the jungle,
這是因為如果你在野外叢林看到獅子時
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you don't want a voice in your head to remind you
你並不會想要你的腦海中有個聲音提醒你
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that you have an essay to write,
你還有一篇文章要寫
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you have to focus on what's going on in the world around you
你想要的是將專注力放在你周遭的世界所發生的事情
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and responding to physiological needs.
並且對你的生理需求產生反應
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So, when we procrastinate,
所以,當我們拖拖拉拉時
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we experience a mild anxiety response
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to a threatening stimulus which just happens to be
我們對於有威脅性的刺激
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an assignment that you may have to complete.
像是我們必須完成的作業,會有輕微的焦慮反應
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So, what is it that we're afraid of?
我們在害怕什麼?
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What is it that we are afraid of? Well, meet your monkey mind!
我們在害怕什麼呢? 來見見你的猴子腦袋吧!
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This is the part of your brain,
這是你的大腦
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the voice in your head that reacts to the threatening stimulus of an essay.
腦中的聲音會對作文的威脅性刺激產生反應
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You may be afraid of an overwhelming --
你可能會對很害怕一個壓倒性的 ---
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You might find that the task is overwhelming
你可能會發現這項任務是具壓倒性的
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and you don't know where to start.
你不知道該如何著手
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You might -- if it's an unpleasant task,
也許 --- 如果是個不盡人意的工作
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you might dread the displeasure of doing the task,
你可能會懼怕做這個工作時的不快
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and if it's a more complex task with a --
如果是個較複雜的工作
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when your performance is being measured
而且有人在旁評量你的表現
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then you may have a fear of actual failure.
那麼你可能會害怕自己會真的失敗
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So perfectionists use procrastination
因此完美主義者把拖延這件事
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as a self-handicapping tool to avoid
當成自我妨礙的工具以來避免
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personal failure.
個人的失敗
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So for example, if you have an assignment due on Friday,
例如,如果你有個作業的期限是星期五
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and it's Monday today, you can finish the assignment tomorrow.
而今天是星期一,你本可以隔天就完成作業了
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But if you don't do well,
但如果你最後作業的表現卻不好
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then what does it say about your capacity to do well in the exams.
那麼你在考試中的能力又是如何呢?
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Whereas if you start on Thursday night and cram
反之,如果你星期四晚上才開始死記硬背
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then if you fail, it's just because you're lazy and you crammed.
那麼你的失敗就只是因為你懶惰並且臨陣磨槍的結果
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You're not stupid, you're perfectly normal.
並不代表你笨,你完全的正常且健全
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Now, your prefrontal cortex,
此時,你的前額葉皮質
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it knows that this is a stupid decision.
它知道這是一個愚蠢的決定
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You know that failure is a positive learning experience
你也知道失敗是正向的學習經驗
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and that it's better to be safe than sorry.
你應該寧願保險一點也不要事後遺憾後悔
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But remember that your amygdala is about subconscious reactions.
但記得,你的杏仁核和潛意識的反應有關
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So how can we overcome procrastination
那當我們的腦中的猴子替我們做決定時
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if we have a monkey in our brains making decisions on our behalf?
我們該如何克服拖拖拉拉的行為呢
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The answer is something called "metacognition":
這個答案就叫做”後設認知”:
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Thinking about thinking.
思索我們自己如何思考
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So we have to acknowledge that
我們必須承認
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we aren't gonna be the ones making the decision
我們無法決定是否明天要念書
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to study tomorrow.
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We're gonna have this spontaneous lazy monkey
因為我們太害怕親自去做這些事,我們會讓這隻無意識的懶猴子
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making decisions on our behalf
為我們做決定
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because we're too scared to do it ourselves.
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And there is a few things that we have to plan
並且為了克服這樣的事發生我們必須計畫一些事情:
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in order to overcome this:
我們必須計畫一些事情:
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We have to plan goals.
我們必須規劃目標。
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So plan exactly what you need to do,
規劃需辦事項後,
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split it up into parts, and we find that
將之劃分成許多部分,然後我們會發現
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the task is a lot less overwhelming for all in a monkey.
儘管是對於我們的猴腦袋來說,這個工作其實並不是那麼嚇人
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Plan time. So figure out exactly
做時間規劃。弄清楚
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what you're gonna get done in what time frame
你將在多少時間限制下完成什麼事
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and remember guys,
並且記得
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this is not something you need to do everytime you need to study,
並不是你每一次念書時都得這樣做
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this is just something that you need to get into the habit of doing automatically
而是在你知道自己得完成某些事情時
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when you realize that you need to get something done.
你必須讓規劃成為你自動開啟的習慣
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Plan resources.
規劃資源。
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So if you spend ten minutes before you start working
若是在你開始工作前花個十分鐘
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to get everything you need in the table in front of you,
把所需要的東西準備好在面前的桌上
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you can't go ahead and later convince yourself that
你不能在開始之後又說服自己
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you need to use Google
得用Google
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or you need to go on Facebook to get something
或是臉書
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because everything you need is in front of you.
因為你需要的所有東西就在你面前
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Plan the process. So research has shown that
過程規劃。 研究顯示,
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if you visualize the process of doing something,
如果你先設想做這件事的過程
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the task becomes easier to do.
那麼真正要完成它時就會變得更簡單
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If you close your eyes and think about what you need to do,
如果你閉上雙眼,想著你該做的事
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then, you brain is tricked into thinking that you've done it before
那麼你的腦子便會誤以為你之前已經做過這件事了
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and it becomes so much easier to get things done.
然後完成這些事情就會變得簡單多了
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Plan for distractions: so you know that you monkey mind
為讓你分心的事物規劃: 那麼你知道你的猴腦袋
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is gonna wanna check Facebook every five minutes.
會每五分鐘就想要上臉書一次
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You have to make a commitment to stay focused
你必須許下承諾,會專注
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and not get distracted.
不讓自己分神
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And lastly plan for failure.
最後,為失敗做規劃。
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So, say you're doing a maths problem
比如說你正在解決一個數學問題
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and you come to a question that you can't do:
然後遇到了一個不會的問題
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this is usually the time
通常就是此時
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when people decide to take a five-minute break!
人們會決定來休息個五分鐘!
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I know that the saying "Don't give up!" is cliché
我知道”永不言棄”這句話是陳腔濫調了
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but I think that when it comes to roadblocks
但我認為,提到有關
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when we are trying to do something
我們嘗試做事時遇到的障礙
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it's especially relevant,
這句話十分的切題
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and it's not just while we are studying, it's in every part of life.
不只是念書,它在我們生命中的每一部分都適用
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If we procrastinate when we come to a roadblock,
若是我們在遇到障礙的時後遲疑、拖拖拉拉,
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then I don't think we're ever gonna get around to
那麼我不覺得我們能有機會再
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solving the problem.
解決這些問題
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You have to learn to grind your teeth and get through it.
你得學會咬緊牙關撐過去
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Oh dear!
我的天!
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So, this quote said:
這條引文寫著:
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"Don't wait. The time will never be just right."
“不要再等待,現在就是行動的最佳時刻”
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and it's by Napoleon Hill.
來自於拿破崙∙希爾所說過的話
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So I think, as students, the number one reason why we tend to procrastinate
我認為,身為學生,我們之所以會拖拖拉拉的最主要原因
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is because we don't think the conditions are perfect for proactivity.
是因為我們覺得在如此情況下不適合正面的行動
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We wait until the weekend to write an essay,
我們等到周末才開始寫作文
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we wait until we're in the "zone" to be creative,
我們等到我們在“某種場合”下才具創造力
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we wait until we have money to give to charity...
我們等待,直到有錢能夠捐獻給慈善機構
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I think that if we get into the habit of planning,
我認為,若是我們能養成規畫的習慣
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thinking about thinking and getting things done quickly
思索自己是如何思考的,並且快速的完成事情
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then the world becomes our oyster
那麼這個世界就由我們自己做主
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and our future will become a lot more prosperous.
這個世界也會變得更加繁榮
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Thank you.
謝謝
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(Applause)
(鼓掌)