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TED演讲:如何摆脱-拖延症

TED演讲:如何摆脱-拖延症

TED演讲:如何摆脱-拖延症

发布于 2026-10-01 · 时长 14:04

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时间英文中文
0:12So in college, I was a government major,所以在大学,我是一个政府少校,
0:17which means I had to write a lot of papers.这意味着我不得不写很多论文。
0:19Now, when a normal student writes a paper,现在,当一个正常的学生写论文,
0:21they might spread the work out a little like this.他们可能会像这样分散工作
0:23So, you know, you get started maybe a little slowly,所以,你知道,你开始 也许有点慢,
0:28but you get enough done in the first week但你第一周就够了
0:30that with some heavier days later on,几天后,我又说:
0:32everything gets done and things stay civil.一切都会完成 事情会变得平静
0:36And I would want to do that, like that.我想这样做,像这样。
0:38That would be the plan.这就是计划。
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1So in college, I was a government major,所以在大学,我是一个政府少校,
2which means I had to write a lot of papers.这意味着我不得不写很多论文。
3Now, when a normal student writes a paper,现在,当一个正常的学生写论文,
4they might spread the work out a little like this.他们可能会像这样分散工作
5So, you know, you get started maybe a little slowly,所以,你知道,你开始 也许有点慢,
6but you get enough done in the first week但你第一周就够了
7that with some heavier days later on,几天后,我又说:
8everything gets done and things stay civil.一切都会完成 事情会变得平静
9And I would want to do that, like that.我想这样做,像这样。
10That would be the plan.这就是计划。
11I would have it all ready to go,我会让这一切准备好去,
12but then actually the paper would come along,但实际上 报纸会来,
13and then I would kind of do this.然后我会做这种事情
14And that would happen to every single paper.每一个报纸都会这样
15But then came my 90-page senior thesis,但我的90页高级论文来了
16a paper you're supposed to spend a year on.你该花一年时间看报纸
17I knew for a paper like that, my normal workflow was not an option,我知道这样的论文, 我正常的工作流程不是一个选择,
18it was way too big a project.计划太大了
19So I planned things out,所以我就计划好了
20and I decided it kind of had to go something like this.我决定它必须去 像这样的东西。
21This is how the year would go.今年就是这样
22So I'd start off light,所以我会从光线开始
23and I'd bump it up in the middle months,我会在中间的几个月里碰上它,
24and then at the end, I would kick it up into high gear.最后我会把它踢到高档
25It's just like a little staircase.这就像一个小楼梯。
26How hard can it be to just walk up the stairs?爬楼梯有多难?
27No big deal, right?没什么大不了的吧?
28But then the funniest thing happened.但后来发生了最有趣的事情.
29Those first few months,头几个月,
30they came and went, and I couldn't quite do stuff.他们来去去, 我无法做很多事情。
31So we had an awesome new revised plan.所以我们有个很棒的新计划
32And then those middle months actually went by,然后那些中间的月份 实际上是过去,
33and I didn't really write words.我并没有写字
34And so we were here.所以,我们在这里。
35And then two months turned into one month.然后两个月变成了一个月。
36It turned into two weeks.变成两周了
37And one day, I woke up有一天,我醒来
38with three days until the deadline,离最后期限还有三天
39still not having written a word.还没有写一个字。
40And so I did the only thing I could.所以我做了我唯一能够做的
41I wrote 90 pages over 72 hours,我在72小时内写了90页
42pulling not one but two all-nighters.不拉一个而是两个通宵。
43Humans are not supposed to pull two all-nighters.人类不应该拉两个通宵。
44Sprinted across campus,冲刺跨校区,
45dove in slow motion缓慢运动的鸽子
46and got it in just at the deadline.并在最后期限前拿到的
47I thought that was the end of everything.我以为一切都结束了
48But a week later, I get a call.但一周后,我接到电话
49It's the school.是学校
50And they say, is this Tim Urban?他们说,这是蒂姆·乌尔班吗?
51And I say, yeah.我说,是的。
52And they say, we need to talk about your thesis.他们说 我们需要谈谈你的论文
53我说,OK。
54And they say, it's the best one we've ever seen.他们说,这是我们见过最好的一个。
55That did not happen.事实并非如此。
56It was a very, very bad thesis.这是一个非常非常糟糕的论文。
57I just wanted to enjoy that one moment我只是想享受那一刻
58when all of you thought, this guy is amazing.你们都觉得这家伙很棒
59No, no, it was very, very bad.不,不,这是非常,非常糟糕。
60Anyway, today I'm a writer, blogger, guy.总之,今天我是一个作家,博客,伙计。
61I write the blog, Wait, But Why.我写博客,等等,但为什么?
62And a couple of years ago, I decided to write about procrastination.几年前,我决定 写关于拖延。
63My behavior has always perplexed the non-procrastinators around me,我的行为总是让我周围的非拖延者感到困惑
64and I wanted to explain to the non-procrastinators of the world我想向世界的非拖延者解释
65what goes on in the heads of procrastinators在拖延者的头上发生了什么
66and why we are the way we are.以及为什么我们是我们的方式。
67Now, I had a hypothesis现在我有个假设
68that the brains of procrastinators是拖延者的大脑
69were actually different than the brains of other people.和别人的大脑不一样
70And to test this, I found an MRI lab为了测试这个 我找到一个核磁共振实验室
71that actually let me scan both my brain其实让我扫描我的大脑
72and the brain of a proven non-procrastinator.和一个被证明是非拖延者的大脑
73And so I could compare them,所以我可以比较一下
74and I actually brought them here to show you today.我带他们来是为了给你看
75And I want you to take a look carefully to see if you can notice a difference.我希望你仔细看看 看看能不能发现区别
76And I know that if you're not a trained brain expert,我知道如果你不是受过训练的大脑专家
77it's not that obvious, but just take a look, OK?没那么明显,只是看看,好吗?
78So here's the brain of a non-procrastinator.这就是非拖延者的大脑。
79Now, here's my brain.现在,这是我的大脑。
80There is a difference.是有区别的。
81Both brains have a rational decision-maker in them,两个大脑都有理性的决策者
82but the procrastinator's brain also has an instant gratification monkey.但拖延者的大脑也有一个瞬间满足的猴子.
83Now, what does this mean for the procrastinator?这对拖延者意味着什么?
84Well, it means everything's fine until this happens.嗯,这意味着一切都很好 直到这种情况发生。
85So the rational decision-maker will make the rational decision所以理性的决策者会做出理性的决定
86to do something productive,做一些有意义的事,
87but the monkey doesn't like that plan.但猴子不喜欢这个计划
88So he actually takes the wheel, and he says,所以,他实际上走 轮,他说,
89actually, let's read the entire Wikipedia page实际上,让我们阅读整个维基百科页面
90of the Nancy Kerrig and Tonya Harding scandal,南希・凯瑞格和托尼娅・哈丁的丑闻
91because I just remember that that happened.因为我只记得那发生。
92Then we're going to go over to the fridge,然后我们去冰箱
93and we're going to see if there's anything new in there since 10 minutes ago.我们来看看10分钟前 里面有没有新的东西
94After that, we're going to go on a YouTube spiral之后,我们要上YouTube螺旋
95that starts with videos of Richard Feynman talking about magnets从理查德·费曼谈论磁铁的视频开始
96and ends much, much later,和结束很多, 很多以后,
97with us watching interviews with Justin Bieber's mom.我们看采访贾斯汀·比伯的妈妈
98All of that's going to take a while,所有这一切都需要一段时间,
99so we're not going to really have room on the schedule for any work today, sorry.所以我们今天没有时间工作了 抱歉
100Now, what is going on here?这是怎么回事?
101The instant gratification monkey does not seem like a guy you want behind the wheel.即时满足的猴子 似乎不像你想在车轮后面的人
102He lives entirely in the present moment.他完全生活在目前的时刻。
103He has no memory of the past, no knowledge of the future,他对过去没有记忆,对将来没有认识,
104and he only cares about two things, easy and fun.他只关心两件事 简单有趣
105Now, in the animal world, that works fine.现在,在动物界, 这是很好的。
106If you're a dog and you spend your whole life如果你是一只狗,你一辈子都这样
107doing nothing other than easy and fun things,只做轻松和有趣的事情,
108you're a huge success.你是一个巨大的成功。
109And to the monkey,对猴子来说
110humans are just another animal species.人类只是另一种动物
111He has to keep well-slept, well-fed and propagating into the next generation,他必须保持良好的睡眠,良好的食物 并传播到下一代,
112which in tribal times might have worked OK.在部落时代,它可能已经奏效。
113But if you haven't noticed, now we're not in tribal times.但如果你没注意到 我们现在不是部落时期
114We're in an advanced civilization, and the monkey does not know what that is,我们在先进的文明中 猴子不知道那是什么
115which is why we have another guy in our brain,这就是为什么我们有一个人 在我们的大脑,
116the rational decision-maker,理性的决策者,
117who gives us the ability to do things no other animal can do.他们给了我们做其他动物无法做的事情的能力。
118We can visualize the future, we can see the big picture,我们可以想象未来,可以看到大局
119we can make long-term plans,我们可以制定长期计划,
120and he wants to take all of that into account,他想把这些都考虑进去,
121and he wants to just have us do他想让我们做
122whatever makes sense to be doing right now.不管现在做什么都是有道理的
123Now, sometimes it makes sense to be doing things that are easy and fun,有时候做一些容易和有趣的事是有意义的,
124like when you're having dinner or going to bed or enjoying well就像你吃晚饭或者睡觉或者好好享受
125or in leisure time.或者在闲暇时间。
126That's why there's an overlap.故有重叠.
127Sometimes they agree.有时他们同意。
128But other times, it makes much more sense to be doing things但有时候,做事情更有意义
129that are harder and less pleasant for the sake of the big picture,为了大局而更加困难和不那么愉快,
130and that's when we have a conflict.那时我们发生了冲突
131And for the procrastinator,对于拖延者,
132that conflict tends to end a certain way every time,这种冲突往往每次都以某种方式结束,
133leaving him spending a lot of time in this orange zone,留他在这个橙色区域呆了很久
134an easy and fun place that's entirely out of the makes-sense circle.一个轻松有趣的地方 完全脱离了理智的圈子
135I call it the dark playground.我称之为黑暗的游乐场
136Now, the dark playground is a place现在,黑暗的游乐场是一个地方
137that all of you procrastinators out there know very well.你们这些拖延者都知道
138It's where leisure activities happen这是休闲活动的地方
139at times when leisure activities are not supposed to be happening.当休闲活动不应该发生的时候。
140The fun you have in the dark playground isn't actually fun,你在黑暗游乐场的乐趣 其实不是乐趣,
141because it's completely unearned,因为它是完全没有的,
142and the air is filled with guilt, dread, anxiety, self-hatred,空气充满了内疚、恐惧、焦虑、怨恨,
143and all those good procrastinator feelings.和所有这些好的拖延者的感觉。
144And the question is, in this situation, with the monkey behind the wheel,问题是,在这种情况下 轮子后面有猴子
145how does the procrastinator ever get himself over here to this blue zone,拖延者是怎么到这个蓝色地带的
146a less pleasant place, but where really important things happen?一个不那么愉快的地方, 但在哪里真正重要的事情发生?
147Well, it turns out that the procrastinator has a guardian angel,原来拖延者有个守护天使
148someone who's always looking down on him总是看不起他的人
149and watching over him in his darkest moments,在最黑暗的时刻看着他,
150someone called the panic monster.有人叫惊慌怪兽
151Now, the panic monster is dormant most of the time,现在,恐慌的怪物 大部分时间都休眠,
152but he suddenly wakes up.但他突然醒来
153Anytime a deadline gets too close or there's danger of public embarrassment,无论何时,最后期限过近 或有公众尴尬的危险,
154a career disaster or some other scary consequence.职业灾难或其他可怕的后果
155And importantly, he's the only thing that the monkey is terrified of.更重要的是,他是猴子唯一害怕的东西。
156Now, he became very relevant in my life pretty recently现在,他变得对我的生活很重要 最近
157because the people of TED reached out to me about six months ago因为6个月前TED的人 联系了我
158and invited me to do a TED Talk.邀请我做一个TED演讲。
159Now, of course, I said,现在,当然,我说,
160yes, it's always been a dream of mine to have done a TED Talk in the past.是的,我一直梦想着过去做过TED演讲。
161But in the middle of all this excitement,但是在所有这些兴奋中,
162the rational decision-maker seemed to have something else on his mind.理性的决策者似乎另有想法
163He was saying,他说,
164are we clearer on what we just accepted?我们是否更清楚地知道我们刚刚接受什么?
165Do we get what's going to be now happening one day in the future?我们是否知道将来有一天会发生什么?
166We need to sit down and work on this right now.我们现在需要坐下来研究这个问题。
167And the monkey said, totally agree, but also let's just open Google Earth猴子说,完全同意,但也让我们打开谷歌地球
168and let's zoom into the bottom of India, like 200 feet above the ground,让我们放大印度的底部, 像200英尺的地面,
169and we're going to scroll up two and a half hours我们要卷起两个半小时
170until we get to the top of the country so we can get a better feel for India.直到我们到达国家的顶峰 这样我们就能对印度有更好的感觉
171So that's what we did that day.这就是我们那天所做的。
172As six months turned into four and then two and then one,6个月变成4个月,2个月又1个月,
173the people of TED decided to release the speakers.TED的人们决定释放演讲者。
174And I opened up the website, and there was my face,我打开了网站, 有我的脸,
175staring right back at me, and guess who woke up?看着我 猜猜谁醒了?
176So the panic monster starts losing his mind,所以恐慌的怪物开始失去理智
177and a few seconds later, the whole system's in mayhem.几秒钟后 整个系统都陷入了混乱之中
178And the monkey, who, remember, he's terrified of the panic monster,和猴子,记住, 他害怕恐慌的怪物,
179boom, he's up the tree.砰,他在树上。
180And finally, finally, the rational decision-maker can take the wheel最后,理性的决策者可以掌握方向盘
181and I can start working on the talk.我可以开始谈了
182Now, the panic monster explains all kinds of pretty insane procrastinator behavior,现在,恐慌怪物解释 各种相当疯狂的拖延者行为,
183like how someone like me could spend two weeks就像像我这样的人可以花两个星期
184unable to start the opening sentence of a paper,无法开始论文的开头句,
185and then miraculously find the unbelievable work ethic然后奇迹般地发现 难以置信的工作伦理
186to stay up all night and write eight pages.熬夜写八页
187And this entire situation with the three characters,和这整个情况 与三个角色,
188this is the procrastinator's system.这是拖延者的系统。
189It's not pretty, but in the end, it works.它不漂亮,但最终,它的工作。
190And this is what I decided to write about on the blog just a couple years ago.这是我几年前在博客上决定写的。
191Now, when I did, I was amazed by the response.现在,当我做了, 我对反应感到惊讶。
192Literally thousands of emails came in from all different kinds of people,成千上万的电子邮件来自各种各样的人,
193from all over the world, doing all different kinds of things.由诸天众生作种种行.
194These were people who were nurses and bankers and painters and engineers他们是护士、银行家、画家和工程师
195and lots and lots of PhD students.和很多的博士生。
196And they were all writing, saying the same thing.他们都写着同样的话
197I have this problem, too.我也有一个问题。
198But what struck me was the contrast between the light tone of the post但让我印象深刻的是 文章的轻声调的对比
199and the heaviness of these emails.和这些邮件的沉重。
200These people were writing with intense frustration这些人写作时很沮丧
201about what procrastination had done to their lives,关于拖延对他们生活做了什么,
202about what this monkey had done to them.这只猴子对他们做了什么
203And I thought about this,我想到这一点,
204and I said, if the procrastinator system works, then what's going on?我说,如果拖延系统有效 那到底是怎么回事?
205Why are all these people in such a dark place?为什么这些人都在这么黑暗的地方?
206Well, it turns out that there's two kinds of procrastination.原来有两种拖延.
207Everything I've talked about today, the examples I've given,今天我所谈的一切,我举的例子,
208they all have deadlines.他们都有最后期限。
209And when there's deadlines,当有最后期限时,
210the effects of procrastination are contained.延缓的效果被抑制.
211To the short term, because the panic monster gets involved.短期内,因为惊慌的怪物会卷入其中.
212But there's a second kind of procrastination但还有第二种拖延
213that happens in situations when there is no deadline.发生在没有最后期限的情况下。
214So if you want to have a career where you want to be a self-starter,所以,如果你想有一个职业 你想成为一个自我启动者,
215something in the arts, something entrepreneurial,艺术方面的东西, 创业方面的东西,
216there's no deadlines on those things at first,起初这些东西没有期限
217because nothing's happening at first,因为一开始什么都没发生
218not until you've gone out and done the hard work直到你出门努力工作
219to get some momentum, to get things going.得到一些动力, 使事情的发展。
220There's also all kinds of important things outside of your career事业之外还有各种重要的事
221that don't involve any deadlines,这并不涉及任何最后期限,
222like seeing your family or exercising and taking care of your health,就像看到你的家人或锻炼和照顾你的健康,
223working on your relationship在你的关系中工作
224or getting out of a relationship that isn't working.或脱离不起作用的关系
225Now, if the procrastinator's only mechanism现在,如果拖延者是唯一的机制
226of doing these hard things is the panic monster,做这些艰难的事情 是惊慌的怪物,
227that's a problem,那是个问题,
228because in all of these non-deadline situations,因为在所有这些不死状态下
229the panic monster doesn't show up.恐慌的怪物不出现。
230He has nothing to wake up for.他没什么好醒过来的
231So the effects of procrastination are not contained,因此,拖延的影响没有受到控制,
232they just extend outward forever.它们只会永远向外延伸
233And it's this long-term kind of procrastination这种长期的拖延
234that's much less visible and much less talked about更不显眼 更不谈
235than the funnier, short-term, deadline-based kind.比更有趣的,短期的,基于最后期限的种类。
236It's usually suffered quietly and privately,通常会悄悄地和私下地受苦,
237and it can be the source of a huge amount of long-term unhappiness and regrets.它可能成为大量长期不幸福和遗憾的来源。
238And I thought, that's why these people are emailing,我想,这就是为什么 这些人在电子邮件,
239and that's why they're in such a bad place.这就是为什么他们在这么糟糕的地方。
240It's not that they're cramming for some project,这并不是说他们挤一些项目,
241it's that long-term procrastination has made them feel like a spectator,长期拖延让他们觉得自己是个旁观者
242at times, in their own lives.有时候,在他们自己的生活中。
243The frustration was not that they couldn't achieve their dreams,挫折并不在于他们无法实现梦想
244it's that they weren't even able to start chasing them.他们甚至无法开始追逐他们
245So I read these emails and I had a little bit of an epiphany所以我读了这些邮件, 我有一个一点点的悟
246that I don't think non-procrastinators exist.我认为不存在非拖延者。
247That's right, I think all of you are procrastinators.没错,我想你们都是拖延者
248Now, you might not all be a mess, like some of us,现在,你可能不是都 是一个烂摊子,像我们中的一些人,
249and some of you may have a healthy relationship with deadlines.你们中有些人可能与最后期限有健康的关系。
250But remember, the monkey's sneakiest trick但记住 猴子最狡猾的把戏
251is when the deadlines aren't there.当最后期限不在的时候
252Now, I want to show you one last thing.现在,我想告诉你最后一件事。
253I call this a life calendar.我把这叫做人生历
254That's one box for every week of a 90-year life.这是90年生命中每周一个盒子.
255That's not that many boxes,这不是很多箱子,
256especially since we've already used a bunch of those.特别是我们已经用过一堆了
257So I think we need to all take a long, hard look at that calendar.因此,我认为,我们都需要花很长时间认真看一看日历。
258And we need to think about what we're really procrastinating on,我们需要考虑一下我们在拖延什么
259because everyone is procrastinating on something in life.因为每个人都在等待生命中的东西
260We need to stay aware of the instant gratification monkey.我们需要知道 即时满足的猴子。
261That's a job for all of us.令诸众生.
262And because there's not that many boxes on there,因为里面没有那么多箱子
263it's a job that should probably start today.这工作应该从今天开始
264Well, maybe not today, but ...也许不是今天 但是...
265You know.你知道吗?
266Sometime soon.某时不久.
267Thank you.谢谢
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