7个步骤治好你的拖延症
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | None of us are immune. | 没有人能免疫。 |
| 0:03 | Procrastination sneaks up on us all, some worse than others. | 拖延会潜入我们所有人身上,有些比其他更糟糕。 |
| 0:06 | In this video, we'll go over the science of procrastination and provide you with actionable | 在这部影片中,我们将研究 拖延科学 并给你提供可操作性 |
| 0:10 | advice to overcome it. | 建议克服它。 |
| 0:16 | (原始内容存档于2018-09-26). What's going on guys, Dr. Jubbal, Med School Insideers.com. | |
| 0:20 | Piers Steele describes an equation useful in understanding procrastination. | 皮尔斯·斯蒂尔(Piers Steele)描述了一个有助于理解拖延的方程式. |
| 0:25 | He argues that motivation is equal to expectancy times value divided by impulsiveness times | 他说,动机等于预期值乘以冲动值。 |
| 0:32 | delay, whereby motivation is the willingness to do work, which is essentially the opposite | 拖延,其中动机是工作意愿,这基本上相反。 |
| 0:38 | of procrastination. | 以延迟的方式。 |
| 0:40 | Breaking down the equation, expectancy refers to how much you expect to succeed at doing | 分解方程,期望是指你期望成功多少 |
展开字幕全文（132 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | None of us are immune. | 没有人能免疫。 |
| 2 | Procrastination sneaks up on us all, some worse than others. | 拖延会潜入我们所有人身上,有些比其他更糟糕。 |
| 3 | In this video, we'll go over the science of procrastination and provide you with actionable | 在这部影片中,我们将研究 拖延科学 并给你提供可操作性 |
| 4 | advice to overcome it. | 建议克服它。 |
| 5 | (原始内容存档于2018-09-26). What's going on guys, Dr. Jubbal, Med School Insideers.com. | |
| 6 | Piers Steele describes an equation useful in understanding procrastination. | 皮尔斯·斯蒂尔(Piers Steele)描述了一个有助于理解拖延的方程式. |
| 7 | He argues that motivation is equal to expectancy times value divided by impulsiveness times | 他说,动机等于预期值乘以冲动值。 |
| 8 | delay, whereby motivation is the willingness to do work, which is essentially the opposite | 拖延,其中动机是工作意愿,这基本上相反。 |
| 9 | of procrastination. | 以延迟的方式。 |
| 10 | Breaking down the equation, expectancy refers to how much you expect to succeed at doing | 分解方程,期望是指你期望成功多少 |
| 11 | the task and thereby getting the anticipated reward. | 任务,从而获得预期的奖励。 |
| 12 | The more you expect being successful, the less likely you're going to procrastinate | 你越期待成功,就越不可能拖延 |
| 13 | on it. | 交给我 |
| 14 | Value refers to how much you enjoy doing a task and how much you're going to enjoy the | 价值是指你有多喜欢做一个任务 和多少你会享受 |
| 15 | reward. | 奖励 |
| 16 | The more value you derive from a task or the reward, the more likely you're going to get | 从任务或奖励中获得的价值越大 你就越有可能得到 |
| 17 | straight to work. | 直接开始工作。 |
| 18 | Impulsiveness refers to your tendency to get distracted by other things. | 冲动是指你被其他东西分心的倾向. |
| 19 | 高冲动引诱你到Instagram或Facebook,而不是做手头的工作. | |
| 20 | Delay refers to the time lapse until receiving the anticipated reward. | 拖延是指在得到预期的奖励之前的时间间隔. |
| 21 | The longer the delay, the more likely you are to procrastinate as you figure it's something | 拖延的时间越长,你就越可能拖延,因为你认为这是什么 |
| 22 | you can just take care of later. | 你可以待会再处理 |
| 23 | Now we want to maximize expectancy and value as they are directly proportional to motivation | 现在我们想最大限度地提高期望和价值,因为它们与动机直接成正比 |
| 24 | and we want to minimize impulsiveness and delay as they are inversely proportional. | 我们想要尽可能减少冲动和延迟,因为它们是反比例的。 |
| 25 | Let's go over actionable steps on how to use the equation to our advantage and overcome | 让我们再研究一下 如何利用这个方程式 |
| 26 | procrastination. | 延缓。 |
| 27 | First break down the steps. | 先破诸台阶. |
| 28 | With any task you need to do, whether studying for an exam or completing a project, break | 完成任何任务,无论是学习考试还是完成项目,都要休息 |
| 29 | it down to smaller steps. | 渐渐缩小 |
| 30 | Doing so will increase expectancy in our procrastination equation as smaller tasks seem much easier | 这样做会增加我们拖延的预期,因为较小的任务似乎容易得多 |
| 31 | to accomplish than larger projects. | 完成比较大的项目。 |
| 32 | While everyone has a different sweet spot, I find that being hyper-specific with timelines | 虽然每个人都有 不同的甜点,我发现 超具体的时间 |
| 33 | is very helpful for me. | 对我很有帮助 |
| 34 | For example, if I need to study for an exam next week and I have several lectures and | 例如,如果我需要学习 下周的考试,我有几个讲座和 |
| 35 | practice problems to go through, I will take a few minutes to think which lectures I should | 练习有问题,我会花几分钟 来考虑我应该讲什么 |
| 36 | complete on each day as well as how many practice problems. | 每天完成,以及有多少练习问题。 |
| 37 | I input everything into Things 3, which is my personal to-do app of choice, but you should | 我把所有东西都输入了"3号",这是我个人选择的待办应用程序,但你应该 |
| 38 | obviously use whatever tool you prefer. | 很明显你喜欢用什么工具 |
| 39 | You can see an example of a highly structured daily and weekly timeline I created in Excel | 在Excel我创建了一个高度结构化的每日和每周时间表的例子 |
| 40 | in my Step 1 Study Schedule video. | 在我的第一步学习时间表视频。 |
| 41 | This high level of structure works for me and for my personality, but it definitely | 这高层次的结构对我和我的个性都有效 但绝对 |
| 42 | does not work for everyone. | 不为每个人工作。 |
| 43 | Again, figure out what works best for you. | 再说一遍,想想什么对你最好 |
| 44 | Number 2, keep the task small. | 2号,任务小一点 |
| 45 | The hardest part in getting work done is just starting. | 工作最难完成的部分才刚刚开始。 |
| 46 | 我最喜欢的研究黑客之一 解决这一点 Pomodoro Technique。 | |
| 47 | In short, you work 25 minute blocks, each separated by a 5 minute break. | 简而言之,你工作25分钟的区块,每个区块间隔5分钟. |
| 48 | During each block, you focus on just one small task. | 每个街区,你只专注于一个小任务。 |
| 49 | In my Pomodoro Technique video, I go over in more detail what the technique is and exactly | 在我的波莫多罗科技录影带中,我更详细地回顾了技术是什么,究竟 |
| 50 | how to use it. | 如何用着. |
| 51 | This was actually revolutionary for my study habits. | 这对我学习习惯来说是革命性的 |
| 52 | I only started using it in med school. | 我在医学院才开始使用 |
| 53 | And you may be thinking, how does this actually help me get started on my work? | 你也许在想,这实际上如何 帮助我开始我的工作? |
| 54 | Going back to our equation, this increases expectancy. | 回到我们的方程式, 这增加了预期。 |
| 55 | If I sat down to study and I told myself, I need to study for 5 hours, I would definitely | 如果我坐下来学习,我告诉自己, 我需要学习5小时,我肯定 |
| 56 | get distracted very, very easily. | 很容易分心,非常容易。 |
| 57 | But if I instead tell myself, I only need to study for 25 minutes on this one little | 但如果我告诉自己 我只需要学习25分钟 |
| 58 | task, it becomes far less daunting. | 任务,它变得远为不那么艰巨。 |
| 59 | And it becomes much easier to not only get started, but also stay focused for the 25 | 不仅要开始 还要专心对付25个 |
| 60 | minute Pomodoro. | 一分钟波莫多罗。 |
| 61 | Number 3, set the bar low. | 3号,把栏杆放低 |
| 62 | This is yet another trick to increase the expectancy in our equation. | 这是提高我们方程式中期望值的又一招。 |
| 63 | Set the goal to something less than what you are actually capable of. | 将目标设定在你实际能力之外。 |
| 64 | I have used this recently for my own meditation practice. | 最近我用这个来进行自己的冥想练习。 |
| 65 | When I set out to meditate 20 minutes every day, I only got around to doing it a couple | 当我每天去冥想20分钟时,我只能绕一圈 |
| 66 | times per week. | 每周两次。 |
| 67 | It just felt like I never had time to actually sit down and do 20 minutes of meditation, | 只是感觉我从来没有时间 真正坐下来做20分钟的冥想 |
| 68 | so I rarely did. | 所以我很少这样做。 |
| 69 | Instead, I lowered my expectations by aiming to meditate just 2 minutes every day. | 相反,我降低我的期望,打算每天只冥想两分钟。 |
| 70 | By lowering the bar, I found myself meditating most days, and even though I set the goal | 通过降低酒吧,我发现自己 沉思了大部分的日子, 虽然我设定的目标 |
| 71 | as just 2 minutes, I almost always exceeded it. | 就只有两分钟,我几乎总是超过它。 |
| 72 | Number 4, hack pleasure from the experience of studying. | 4号,从学习经验中获得黑客快感. |
| 73 | Do you ever feel like studying is boring? | 你有没有想过学习很无聊? |
| 74 | What if you don't actually support the immediate outcomes of the task? | 如果你不支持任务的直接结果怎么办? |
| 75 | Let's say you don't know what you want or maybe you have unclear priorities. | 假设你不知道你想要什么 或者你没有明确的优先事项 |
| 76 | These examples all point to low value in our equation. | 这些例子都表明我们的方程式价值很低。 |
| 77 | Increasing value will help us overcome procrastination. | 增加价值将有助于我们克服拖延。 |
| 78 | So, how do we increase value? | 那么,我们如何增加价值? |
| 79 | One way is by giving yourself a reward for completing a task. | 一种方式是给自己一个完成任务的奖励. |
| 80 | For example, you can reward yourself with a healthy and tasty meal or by hanging out | 譬如,你可以用一顿健康美味的饭 或出去玩来奖励自己 |
| 81 | with your friends after and only after you finish your chemistry homework. | 在你完成化学功课之后 和你的朋友一起 |
| 82 | If you need help with self-discipline like this, check out our self-discipline video. | 如果你需要帮助 自我约束像这样, 看看我们的自我约束视频。 |
| 83 | Alternatively, you can improve the experience of the work itself. | 或者,你可以改进工作本身的经验。 |
| 84 | As you progress in your medical education, the work gets more and more focused on material | 随着你医学教育的进步,工作越来越注重材料 |
| 85 | you actually enjoy. | 你其实享受。 |
| 86 | However, at the beginning, you may have to grind through subjects that you don't find | 然而,在一开始,你可能不得不磨练 你找不到的科目 |
| 87 | stimulating. | 令人兴奋。 |
| 88 | To improve the experience of studying, consider mixing up your study environments or listening | 改善学习经验,考虑将学习环境混为一谈 |
| 89 | to great study music. | 来学习音乐 |
| 90 | 5, use Parkinson's Law to your advantage. | 5,用帕金森定律对您有利. |
| 91 | The idea that you can complete your task at a later time can crush even the most productive | 你以后能完成任务的想法 就能粉碎最有成果的 |
| 92 | individuals. | 个人。 |
| 93 | Enter Parkinson's Law. | 进入帕金森定律. |
| 94 | Parkinson's Law states that work expands to fill the time allotted to it, meaning if | Parkinson's Law's 指出,工作会扩大,以填补分配给它的时间,即如果 |
| 95 | you have only 30 minutes of work to do, but you allot two hours of work to do it, then | 你只有30分钟的工作, 但你花两个小时做,然后 |
| 96 | you'll end up spending the entire two hours. | 最后你会花整整两个小时 |
| 97 | As I've stated in other videos, I use this technique frequently by creating artificial | 正如我在其他视频中所说的那样,我经常使用这种技术,通过创造人工 |
| 98 | deadlines that force me to get work done more efficiently. | 期限迫使我更有效率地完成工作。 |
| 99 | These artificial deadlines decrease delay in our motivation equation, thus decreasing | 这些人为的最后期限减少了我们动机方程式的延迟,从而减少了 |
| 100 | the likelihood of procrastination. | 拖延的可能性。 |
| 101 | The trick is to not be too aggressive with your timeline as it can lead to unnecessary | 诀窍是不要太冲动 你的时间表,因为它可能导致不必要的 |
| 102 | stress. | 压力 |
| 103 | With time, you will get more accurate at gauging how long a task will take and how to use Parkinson's | 随着时间的流逝,你会得到更准确的判断 一个任务需要多长时间 以及如何使用帕金森的 |
| 104 | Law to your advantage. | 法律对你有利 |
| 105 | 6, be deliberate with your study environment. | 6,考虑你的学习环境。 |
| 106 | We can all agree that one of the biggest killers to our productivity are distractions. | 我们都能同意,我们生产力的最大杀手之一是分散注意力。 |
| 107 | Avoiding distractions through sheer willpower is unlikely to be fruitful long term. | 避免通过纯粹的意志力来分散注意力不可能是富有成效的长期。 |
| 108 | Rather, approach it prophylactically by crafting a work environment that minimizes distractions. | 相反,从实际角度来说,通过设计一种尽量减少分散注意力的工作环境来解决这一问题。 |
| 109 | In doing so, we're decreasing impulsivity from our motivation equation. | 在这样做的时候,我们正在从我们的动机方程式中减少冲动. |
| 110 | For me, this translates to placing my phone on airplane mode, putting my Mac on Do Not | 对我来说,这代表我的手机放上飞机模式 把我的Mac放上Do Not |
| 111 | Disturb, and going full screen with the work at hand. | 干扰, 并去全屏 工作在手。 |
| 112 | If working at home distracts you, then opt for a library or a coffee shop instead. | 如果在家里工作会分散你的注意力 那就选图书馆或咖啡店 |
| 113 | Above all, make sure you minimize your digital distractions. | 最重要的是,确保尽量减少你的数字分心。 |
| 114 | I have found that any other type of distraction pales in comparison to the focus killing nature | 我发现,任何其他类型的分心 苍白与焦点杀人性质相比 |
| 115 | of notifications from your phone, smartwatch, or computer. | 手机、智能监视器或电脑上的通知。 |
| 116 | And last, number 7, understand your personality type. | 最后,第七,理解你的个性类型。 |
| 117 | The issue with advice in general is that one suggestion can work wonders for one individual, | 一般建议的问题是,一个建议可以为个人带来奇迹, |
| 118 | but not for another. | 但不是给另一个 |
| 119 | Of the previous 6 tips, I am doubtful that any of them will not work for you, but I am | 之前的6个小费 我怀疑其中任何一个不会为你效劳 |
| 120 | confident that some will work much better than others. | 相信有些人会比其他人工作得更好。 |
| 121 | Now a big part of optimizing your own life, whether that's productivity, or study habits, | 现在,优化你自己生活的很大一部分, 无论是生产力,还是学习习惯, |
| 122 | diet, exercise, or anything else, is understanding oneself. | 饮食,锻炼,或者其他任何东西,都是了解自己. |
| 123 | One of the tips that didn't make this list, for example, is accountability, and that's | 举例来说,没有列入这份清单的一个提示是问责制,那就是 |
| 124 | because it's highly effective for some individuals with a certain personality type, but significantly | 因为它对一些有某种性格类型的人非常有效,但很显著 |
| 125 | less so for others. | 对别人来说就没那么简单了 |
| 126 | I go over how you can determine your personality type, as well as specific strategies for each | 我研究一下如何确定你的性格类型 以及每个角色的具体策略 |
| 127 | personality type, such as accountability, that you can use to your advantage in my 4 | 性格类型,比如问责制, 你可以利用你的优势 在我4 |
| 128 | tendencies video, link in the description below. | 趋势视频,以下描述中的链接. |
| 129 | I'd love to hear from you what other tools, tricks, or hacks you use to overcome procrastination. | 我很想知道你用什么工具 技巧 或者黑客来克服拖延 |
| 130 | Have you found loss aversion useful for you? | 你发现对损失的厌恶对你有用吗? |
| 131 | How about accountability groups? | 问责制小组如何? |
| 132 | Share with the rest of us what has worked for you down below and let's help each other | 和我们分享你们在下面的工作 让我们互相帮助 |
该视频共有字幕 132 条。解锁更多字幕为会员功能，请移动到 价格