尋根溯源如何戰勝拖延症

>> 更多視頻

尋根溯源如何戰勝拖延症
How to Stop Procrastinating | 3 Tips on Self-Motivation
Hey, it』s Dr. Liu here with Better LIFE Research TIPS. In this video, I will show you the ultimate reasons for procrastination and the 3 tips on how to stop procrastinating, and be more productive.
Many people have problem of procrastination. We have tasks that we need to do, but we just don』t want to do them right now. So they are always delayed. The ultimate reason for procrastination is that, human beings are naturally emotional, and in most of time, our behaviors are controlled by emotions instead of our rational willpower. Our willpower tells us to do something that will benefit us in the long term. But our emotions often tell us to do something else that is easy and fun, or with quick reward. The problem is that, our willpower is limited. It takes brain energy. And it is not always there. If all the time, we just rely on our willpower to beat our emotions, it would be very hard. Willpower may win a few times when we are strong and focused, but in most of the time, it will lose to our emotions. The good news is, there is something else that is stronger than our emotions. That is our habit. Habit is something we do without much thinking. It is something we do subconsciously, and almost automatically, as daily routine. Once a habit is formed, we do not need much willpower to continue. Habit does not consume much brain energy. If we can transfer our willpower into our daily habit, our willpower will have more chance to affect our behavior. All highly productive people have good work habits. But, to establish a new good habit is not easy. It needs strategic planning, and strong willpower at the start.
Therefore, our tip No. 1 is, to start from establishing micro-habits. Micro-habit is the habit that requires the least amount of efforts. The No. 1 reason for procrastination is that the task is hard. If our task takes a lot of efforts, we should break it down and start from a micro-task that we can do everyday. We should do this micro-task everyday and make it a micro-habit. Once this micro-habit is established, our body will be more adapted, and then we can gradually increase our daily tasks. For example, if we want to establish a new habit of physical exercise, we can start from a micro-habit of doing at least one pushup everyday. If we have a writing task, we can start from writing at least one sentence everyday. The key is, we do not focus on how much we can write everyday, or whether we are in good mood to write, we focus on doing it everyday. In some good days, we may actually be able to write continuously after we start. In order days, we mays just be able to write a few sentences. But it is OK. The idea is, when we are not focusing on our performance, we make our daily task easier, so we do not have any excuse not to do it. One effective method to establish a new habit is called the 「don』t break the chain」 method. In this method, everyday, after we complete our task, we put a mark on a calendar. The mark on each day on the calendar will make a continuous chain if we do it everyday. Our objective is 「don』t break the chain」. The chain works as a psychological motivator that can push us to complete our daily task. It give us a sense of accomplishment. And as the chain gets longer and longer, we are less likely to break it, because we may feel like we have more to lose.
The tip No. 2 is, focus on self-improvement instead of the benefit of the task. The No. 2 reason for procrastination is that the benefit of our task is often in the future. That is why it often does not provide enough motivation for us to do it right now. Therefore, we need to find new motivations. One way is to focus on our progress rather than the result. We should reward ourselves as long as we are making progress. For that purpose, we need to establish a recording and rewarding system. We record all the progress we made, and reward ourselves based on the records. The recording and rewarding system will provide a more timely and more reliable motivation than the future benefit of the task. It is like transforming our tedious task into a kind of self-improvement game. For example, if we have a writing task, we can compete with ourselves by recording how many minutes we are actually writing or how many words we write every week. We reward ourselves if we are making improvement. The reward can be either material or spiritual, whichever works on us. The key is, we should have continuous positive feedback for our progress, either from outside, or we can create it for ourselves, make it visible to us, so that we can have a sense of accomplishment for our progress. When I start this youtube channel, I was not well prepared. But I tell myself, the most important thing is to get it started, and I can improve everything gradually. After I start, the increasing views and subscribers provide a direct measurement of my progress, and they become my most direct motivation to continue this task.
The tip No. 3 is, dedicate our high-energy time to planning. Basically, there are two types of procrastination. In the first type, the task we are procrastinating is actually very simple, the reason we do not want to do it, is often that we have other stress in our life. We have huge stress in our mind, so we do not want to handle even a simple task on hand. This is actually also the reason for many people to stay late at night. We have stress, we feel guilty for not using our time properly, so we can not even do a simple task of going to bed on time. For this type of procrastination, we may need to address the source of our stress first. But here, I want to focus more on the second type of procrastination. In this type, the task we are procrastinating is often a complex task that involves a lot of creative work. The main reason we do not want to do it, is often that we do not have a clear idea on how to do it.  In this case, we should give enough credit to the planning of the task. We need quality time for planning, so that we can break down a complex task into many small and actionable tasks. Then it would be easier for us to act. The key is, we should realize that the planning takes a lot of energy. As we said, our willpower is limited. At certain time of a day, we may feel more energetic and easier to focus. These high-energy time should be dedicated as our strategic time, specifically for planning and thinking. In our weekly or daily strategic time, we focus on planning on our complex tasks, transforming them into actionable tasks, and we may also review our work habits. For our strategic time, we should create a nice environment, and minimize all the possible distractions. It may be a good idea to follow a certain routine to create a sense of rituality that can help us to enter a very focused mood for our strategic time.
So these are the 3 tips on how to stop procrastinating. They are mainly for long term fix. But sometime we have something need to be done today, but we are just feeling unmotivated and can not focus. What can we do? One quick fix is simply going outside and having a walk for 15 min. Our energy level and our ability to focus can often be improved after a short walk, due to exposure to the nature and to the sunlight. It works on me. Hope it also works on you.
Thanks for watching, I am Dr. Liu with research tips for the underdogs. If we want to be the master of our life, we need to stop procrastinating and start cultivating good work habits. Until next time, let』s start from some micro-habits and make our life different.
嘿，劉博士在這裡有更好的LIFE研究TIPS。在這個視頻中，我將向您展示拖延的最終原因以及如何停止拖延和提高工作效率的3個技巧。
很多人都有拖延問題。我們需要完成任務，但我們現在不想這樣做。所以他們總是被推遲。拖延的最終原因是，人類自然是情緒化的，在大多數時候，我們的行為是由情緒而不是我們的理性意志力控制的。我們的意志力告訴我們做一些長期有益於我們的事情。但是我們的情緒經常告訴我們做一些簡單有趣的事情，或者快速獎勵。問題在於，我們的意志力有限。它需要大腦能量。它並不總是存在。如果一直如此，我們只是依靠我們的意志力來打敗我們的情緒，那將是非常艱難的。當我們強大而專註時，意志力可能會贏得幾次，但在大多數情況下，它會失去我們的情緒。好消息是，還有一些比我們的情感更強大的東西。這是我們的習慣。習慣是我們沒有太多思考的事情。這是我們在潛意識裡，幾乎自動地做的事情，就像日常生活一樣。一旦習慣形成，我們就不需要太多的意志力來繼續。習慣不消耗大量的腦能量。如果我們能夠將意志力轉化為我們的日常習慣，我們的意志力將有更多機會影響我們的行為。所有高效的人都有良好的工作習慣。但是，建立一個新的好習慣並不容易。它需要戰略規劃，並在一開始就具有強大的意志力。
因此，我們的第1號提示是從建立微觀習慣開始的。微習慣是需要最少努力的習慣。拖延的第一個原因是任務很艱巨。如果我們的任務需要付出很多努力，我們應該將其分解，並從我們每天都可以完成的微任務開始。我們應該每天做這個微任務，並使其成為一種微習慣。一旦建立了這種微習慣，我們的身體就會更加適應，然後我們就可以逐步增加我們的日常任務。例如，如果我們想要建立一種新的體育鍛煉習慣，我們可以從每天至少做一次俯卧撐的微習慣開始。如果我們有寫作任務，我們可以從每天至少寫一個句子開始。關鍵是，我們不關注我們每天能寫多少，或者我們是否心情愉快，我們專註於每天都這樣做。在一些美好的日子裡，我們實際上可以在開始后不斷寫作。在訂單的日子裡，我們只能寫幾句話。但沒關係。我們的想法是，當我們不專註於我們的表現時，我們會讓日常工作更輕鬆，所以我們沒有任何理由不去做。建立新習慣的一種有效方法叫做「不破鏈」方法。在這種方法中，我們每天完成任務后，都會在日曆上加上標記。如果我們每天都這樣做，日曆上每天的標記將形成一個連續的鏈條。我們的目標是「不要打破鏈條」。該鏈作為一種心理激勵因素，可以促使我們完成日常任務。它給了我們一種成就感。隨著鏈條變得越來越長，我們不太可能打破它，因為我們可能覺得我們還有更多的損失。
2號提示是專註於自我改進而不是任務的好處。拖延的第二個原因是我們的任務往往是將來的好處。這就是為什麼它現在通常不能為我們提供足夠的動力。因此，我們需要找到新的動機。一種方法是關注我們的進步而不是結果。只要我們取得進步，我們就應該獎勵自己。為此，我們需要建立一個錄音和獎勵系統。我們記錄我們所取得的所有進展，並根據記錄獎勵自己。記錄和獎勵系統將提供比未來任務的更有效和更可靠的動機。這就像把我們繁瑣的任務變成一種自我改進的遊戲。例如，如果我們有寫作任務，我們可以通過記錄我們實際寫作的分鐘數或每周寫的單詞數來與自己競爭。如果我們正在改進，我們會獎勵自己。獎勵可以是物質的，也可以是精神的，無論哪種對我們有效。關鍵是，我們應該從外部持續積極地反饋我們的進展，或者我們可以為自己創造它，讓它對我們可見，這樣我們就可以對我們的進步有一種成就感。當我啟動這個youtube頻道時，我沒有做好充分的準備。但我告訴自己，最重要的是讓它開始，我可以逐步改進一切。在我開始之後，不斷增加的觀點和訂閱者可以直接衡量我的進度，他們成為我繼續完成這項任務的最直接動機。
3號提示是將我們的高能耗時間用於規劃。基本上，拖延有兩種類型。在第一種類型中，我們拖延的任務實際上非常簡單，我們不想這樣做的原因通常是我們在生活中有其他壓力。我們心中有很大的壓力，所以我們不想處理一個簡單的任務。這實際上也是很多人遲到的原因。我們有壓力，我們因沒有正確使用時間而感到內疚，所以我們甚至不能按時上床睡覺。對於這種類型的拖延，我們可能需要首先解決壓力的來源。但在這裡，我想更多地關注第二種拖延。在這種類型中，我們拖延的任務通常是一項涉及大量創造性工作的複雜任務。我們不想這樣做的主要原因通常是我們對如何做到這一點沒有明確的想法。在這種情況下，我們應該給予任務計劃足夠的信任。我們需要高質量的計劃時間，以便我們可以將複雜的任務分解為許多小而可操作的任務。那麼我們就更容易採取行動。關鍵是，我們應該意識到規劃需要很多精力。正如我們所說，我們的意志力有限。在一天的某個特定時間，我們可能會感到精力充沛，更容易集中注意力。這些高能耗時間應該作為我們的戰略時間，專門用於規劃和思考。在我們的每周或每日戰略時間裡，我們專註於規劃複雜的任務，將其轉化為可操作的任務，我們也可以審查我們的工作習慣。在我們的戰略時期，我們應該創造一個良好的環境，並盡量減少所有可能的干擾。遵循某種慣例創造一種儀式感可能是一個好主意，可以幫助我們在戰略時刻進入一種非常集中的情緒。
所以這些是關於如何停止拖延的3個技巧。它們主要用於長期修復。但有時候我們今天需要做一些事情，但我們只是感到沒有動力而無法集中注意力。我們能做什麼？一個快速解決方法是走出去散步15分鐘。由於暴露在自然界和陽光下，我們的能量水平和聚焦能力通常可以在短距離步行后得到改善。它適用於我。希望它也適用於你。
感謝收看，我是劉博士，為失敗者提供研究建議。如果我們想成為我們生活的主人，我們需要停止拖延並開始培養良好的工作習慣。直到下一次，讓我們從一些微觀習慣開始，讓我們的生活與眾不同。