克服拖延癥的有效方法(一)
What''s an efficient way to overcome procrastination?譯文簡介
網(wǎng)友:我曾經(jīng)在泰國北部一個靠近中國邊境的、迷霧重重的山區(qū)生活、訓(xùn)練和工作,這里是一個禪修和武術(shù)中心,我們每天凌晨4點起床,開始冥想和訓(xùn)練......
正文翻譯
What's an efficient way to overcome procrastination?
有哪些克服拖延癥的有效方法?
有哪些克服拖延癥的有效方法?
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I used to live, train and work and at a center for meditation and martial arts in the misty mountains of North Thailand — near the Chinese border. We would get up at 4am, every single day, and begin our meditation and training. (Here’s a photo I took while there)
For 80% of the year, it was bitterly cold when we woke up. And we lived in this thin bamboo huts that could barely protect you from a disease-laden mosquito, let alone the northern chill.
And yet, unless they were deathly ill or physically injured, every student and staff member showed up at the outdoor meditation area at 4:15 — on the dot. Not even our resident canine was late. And we would do sitting meditation, active meditation and do soft martial art training until 10am, with only one brief tea break.
我曾經(jīng)在泰國北部一個靠近中國邊境的、迷霧重重的山區(qū)生活、訓(xùn)練和工作,這里是一個禪修和武術(shù)中心,我們每天凌晨4點起床,開始冥想和訓(xùn)練。(這是我在那里拍的照片)
一年中80%的時間,我們醒來的時候都是寒冷刺骨,我們住在竹屋里,這些竹屋幾乎不能保護(hù)我們免受疾病的侵襲,更別說北方的寒風(fēng)了。
然而,除非是病入膏肓或身體受傷,否則每一個學(xué)生和工作人員都會在4點15分準(zhǔn)時出現(xiàn)在戶外禪修區(qū),甚至連我們的狗狗都沒遲到過,而且我們會做坐禪、冥想,做軟武術(shù)訓(xùn)練,一直到10點,期間只有一次短暫的茶歇。
“I always tell everyone that the walk is 50 feet from your hut and that there will be tea after the first hour. I don’t discuss anything that will happen after that. You see Brenton, the brain can only accomplish what it can grasp.”
This was extremely profound. The biggest challenge with accomplishing any large task (whether it’s a few hours or a few decades) is that it’s too abstract for the brain. We can say ‘I want to get my homework done in the next 3 hours.’ But as soon as you sit down to actually take action, your brain gets mired and daunted, you pull up Netflix, and you end up looking at the clock, wondering where the last 3 hours went.
在觀察了幾個月之后,有一天我終于決定向校長詢問他是如何讓大家準(zhǔn)時到場的,他的回答是:
"我總是告訴大家,步行距離你的小屋只有50英尺,一個小時后會有茶水,我不會討論之后會發(fā)生的任何事情,布倫頓,你看,大腦只能完成它能把握的事情。"
這一點極為深刻,完成任何大型任務(wù)(不管是幾個小時還是幾十年),最大挑戰(zhàn)是,它對大腦來說太抽象了。
我們可以說“我想在未來3小時內(nèi)完成作業(yè)”,但只要你坐下來真正采取行動,你的大腦就會陷入困境,望而生畏,于是你打開了 Netflix,最終你只能看著時鐘,想著過去的3個小時都哪去了。
First, I think it’s important to understand why we procrastinate.
Biologically, there are two main “nervous systems” in your body that dictate your mood and actions.
Sympathetic Nervous System. Your sympathetic nervous system is responsible for your “flight or fight” response. It gets you amped up, pumps you full of adrenaline and cortisol, and makes you ready to face danger at a moment’s notice
Parasympathetic Nervous System. Your parasympathetic nervous system is responsible for relaxation. It calms you down after a fight-or-flight response and brings you back to a state of normalcy with large releases of serotonin.
以下是一些可能有幫助的方法:
首先,我認(rèn)為要了解我們?yōu)槭裁磿涎樱@點很重要。
從生物學(xué)角度來說,你的身體里有兩個主要的 "神經(jīng)系統(tǒng)",它們決定著你的情緒和行動。
交感神經(jīng)系統(tǒng)
你的交感神經(jīng)系統(tǒng)負(fù)責(zé)你的 "逃跑或戰(zhàn)斗 "反應(yīng),它讓你興奮起來,給你注入滿滿的腎上腺素和皮質(zhì)醇,讓你隨時準(zhǔn)備面對危險。
副交感神經(jīng)系統(tǒng)
你的副交感神經(jīng)系統(tǒng)負(fù)責(zé)放松,它能讓你在戰(zhàn)斗或逃跑的反應(yīng)后平靜下來,并通過大量釋放血清素讓你恢復(fù)到正常狀態(tài)。
At the end of the day, that’s how we are designed. In fact, that’s how all animals are designed. We conserve our energy until dangerous situations, then either run or fight in a high-pressure state, and then return to a state of relaxation and grazing again.
Do lions hunt at all hours of the day and night? Absolutely not. They spend a lot of their time relaxing by a lake, playing, and sleeping. Then when they need to hunt or defend themselves, they go into an intense – temporary – predator mode.
So if we want to do good work, we have to understand this essential nature of the human being.
為什么這很重要呢?從生物學(xué)上講,我們的身體會盡量避免使用能量。
為什么這么說?
因為如果你把所有的精力都花在學(xué)習(xí)和打理院子上,你怎么會有足夠的余力去躲避一只熊(或者說你的身體會這么問)?
說到底,我們就是這樣設(shè)計出來的,事實上,所有動物都是這樣設(shè)計,我們會保存能量,直到遇到危險情況,然后在高壓狀態(tài)下要么跑,要么打,然后再回到一個放松和吃草的狀態(tài)。
獅子會不分晝夜地捕獵嗎?絕對不會,它們會花很多時間在湖邊放松、玩耍和睡覺,然后當(dāng)它們需要捕獵或自衛(wèi)時,它們就會進(jìn)入激烈的、短暫的捕食者模式。
所以,如果我們想做好工作,就必須了解人類的這種本質(zhì)。
This sounds counter-intuitive, but it follows a principle known as Parkinson's law. Parkinson’s Law essentially states that you’ll take as much time to do something as you give yourself. One of the most effective places I’ve lived in, surprisingly, was Brazil. Yes, Brazilians run on a different time schedule and can be overly relaxed and late, but when they get to work, they are massively productive. That’s because they socialize and connect until they only have enough time to do something.
One time, I had an education coordinator I was working with down there named Gabriela, and she had a task that was due at 4pm. She knew that it should only take her an hour. So from 11am from 3pm, she sat around with her colleague, joking in Portuguese about how cute she thought Barack Obama was. Then, at 3pm, like clockwork, she suddenly stopped talking, grabbed a pile of papers, whipped out her 2 computers, and produced a high-quality report with filed documents by 4pm.
And upon reflection, this made sense. It reminded me of the late, great Stephen R. Covey (author) and his concept of Sharpening the Saw (the 7th Habit of Highly Effective People). Dr. Covey made an argument based on the principle that if you have 6 hours to chop a tree, spend 4 sharpening your saw.
1. 給自己更少的時間
這聽起來有悖常理,但它遵循的是一個被稱為“帕金森定律”的原則,帕金森定律本質(zhì)上說,你給自己多少時間,就會花多少時間去做一件事。
在我所住過的地方中,最有效的一個,竟然是巴西,是的,巴西人的時間安排很不一樣,可能會過于放松,甚至遲到,但當(dāng)他們開始工作時,他們的工作效率卻非常高,這是因為他們平時會進(jìn)行社交和交流,直到他們只有足夠的時間去做一些事情。
有一次,我和一個叫加布里埃拉的教育協(xié)調(diào)員一起工作,她有一個任務(wù),下午4點就要完成,她知道,這應(yīng)該只需要她1個小時,所以從上午11點到下午3點,她和她的同事坐在一起,用葡萄牙語開玩笑,說她覺得奧巴馬有多可愛,然后,到了下午3點,就像定了鬧鐘鐘一樣,她突然不說話了,抓起一堆文件,拿出她的兩臺電腦,在下午4點前提交了一份高質(zhì)量的文件報告。
仔細(xì)一想,這也是情理之中的事,這讓我想起了已故的偉大作家史蒂芬 · R · 柯維和他的 “磨鋸”概念( 《高效能人士的第七個習(xí)慣》)(注:意思大概是“磨刀不誤砍柴工”),柯維博士的論點是基于這樣一個原則:如果你有6個小時砍樹,就花4個小時磨鋸子。
The whole idea of sharpening the saw is making sure that you’re mentally and physically prepared to do a burst of powerful work. This can take many forms:
Sleeping
Eating Nutritiously
Meditating
Brainstorming/Story boarding
Going for a walk
Eating a meal with a loved one
Setting up materials
Planning
Thinking
我以前的一個高中老師曾經(jīng)說過, "有時候,只要想想你正在做的項目或論文就好了,有些人不認(rèn)為那是工作,但在我看來,那可能是你做的最艱難的工作。"
“磨鋸子”的整個想法就是確保你在精神上和身體上已經(jīng)準(zhǔn)備好做一連串有力的工作,這可以采取多種形式:
睡覺
營養(yǎng)飲食
冥想
頭腦風(fēng)暴/分鏡圖
散步
與親人共進(jìn)晚餐
設(shè)置材料
規(guī)劃
思考
“Procrastination is your body telling you that you need to back off a bit and think more about what you are doing.”
Let’s look at to hypothetical scenarios in which you had 3 hours of studying to do after a full shift of your job. Which of these would be more effective:
Working late at 7pm after a 10-hour day, telling yourself you’ll just “push through it,” while you feel exhausted, hungry and burnt out.
Going home at 7pm, eating a healthy meal, listening to your favorite podcast, calling an old friend, and then getting up 2 hours earlier than normal in the morning, refreshed and alx, to address the extra work.
I think the answer is pretty clear. So why don’t we do this more often?
The answer? Guilt.
用富有洞察力的詹姆斯·阿爾塔徹的話來說就是:
“拖延癥即是你的身體告訴你,你需要后退一點,多想想你在做什么?!?br /> 讓我們來看看這樣一個假設(shè)場景,在這個場景中,你在換班之后還有3個小時的學(xué)習(xí)時間,以下哪種方法更有效:
· 在一天工作了10個小時之后,晚上7點加班,告訴自己你會 "挺過去",而你卻感到饑餓、疲憊不堪。
· 晚上7點回家,吃一頓健康的飯菜,聽你最喜歡的播客,給老朋友打個電話,然后早上比正常情況下提前2個小時起床,精神抖擻,解決額外的工作。
我想答案是非常明確的,那為什么我們不經(jīng)常這樣做呢?
答案是內(nèi)疚。
I used to feel extremely guilty for taking time to storyboard out a project, or walk away from my computer to take a restorative nap.
Once I let go of this negative self-talk, I realized just how powerful this method is. I think there’s a reason why Dr. Covey left this habit for last: it’s the hardest one to internalize, but it’s also the most important factor for your success.
And when it is time to buckle down, Give Yourself Less Time. My martial arts headmaster used to say that if you think a task will take 1 hour, give yourself 45 minutes. The added pressure will force you to focus and work at maximum efficiency We can always work far more efficiently than we believe.
不要因為“磨鋸子”而感到內(nèi)疚。
我過去常常因為花時間制作項目腳本或者離開電腦小睡一會兒而感到非常內(nèi)疚。
一旦我放棄了這種消極的自我暗示,我意識到這種方法是多么有效,我認(rèn)為柯維博士把這個習(xí)慣留到最后是有原因的:
它是最難內(nèi)化的習(xí)慣,但它也是你成功的最重要因素。
當(dāng)需要全力以赴的時候,給自己更少的時間。
我的武術(shù)教練曾經(jīng)說過,如果你認(rèn)為一項任務(wù)需要1個小時,給自己45分鐘,額外的壓力會迫使你集中精力,以最高的效率工作。
我們總是可以比我們想象的更有效率地工作。
原創(chuàng)翻譯:龍騰網(wǎng) http://www.top-shui.cn 轉(zhuǎn)載請注明出處
A. Find the Best Space to Focus. Whatever this means for you, you have to find the best environment to be your most focused self. Maybe it’s your desk, your conference room, or a library. Maybe it could be a coffee shop or your home office. Find what is best for you.
B. Know Your Rhythm. Some people can’t do their best work at traditional hours. I myself am a night owl so I know I’m most productive after midnight. Don’t try to hide it or conform to other people’s standards. Own your rhythm
C. Add Risk & Reward. Maybe you’ll have a nice dinner with your spouse if you get your work done, or maybe you’ll have to pay your friend $100 if you don’t complete your project by your decided deadline. Whatever the system, adding accountability will allow you to be effective and properly invested while you work.
2. 營造最佳環(huán)境
A. 找到最佳集中注意力的空間
讓自己專注起來,無論這對你意味著什么,你都必須找到最佳的環(huán)境,做最專注的自己,也許是你的辦公桌,你的會議室,或者圖書館,也許是咖啡館或你的家庭辦公室,找到最適合你的那個地方。
B. 找準(zhǔn)自己的節(jié)奏
有些人不能在傳統(tǒng)的工作時間最好的完成工作,我本人就是個夜貓子,所以我知道午夜之后我的工作效率最高。不要試圖隱藏它或迎合其他人的標(biāo)準(zhǔn),要掌握自己的節(jié)奏。
C. 增加風(fēng)險與獎勵
如果你完成了你的工作,也許你會和你的配偶吃一頓豐盛的晚餐,或者如果你沒有在規(guī)定的期限內(nèi)完成你的項目,你將不得不付給你的朋友100美元—— 不管是什么制度,加入責(zé)任制都能讓你在工作的時候更有效率的、適當(dāng)?shù)赝度搿?/b>
It’s important to know that you are not alone. Everyone struggles with the intial resistance of taking action. My man Tim Urban has a great article on beating procrastination that I absolutely love.
And one of the tenets is understanding that the first few minutes (or even longer) can feel like a real struggle. But if you can get through this resistance period, you’ll enter a Flow state, which is where you’re deeply focused and finding intrinsic reward in your work. (In fact, that is exactly what happened to me in writing this answer. First 15 minutes: struggle and distraction. Everything after: focus).
Tim Ferriss also suggests listening to the same song over and over again to help get into a flow state. For me, it can usually be the same artist as long as most of their songs are similar.
3. 明白進(jìn)入“心流”狀態(tài)需要時間
重要的是要知道你不是一個人,每個人都在與采取行動的最初阻力作斗爭,我的朋友蒂姆 · 厄本有一篇關(guān)于戰(zhàn)勝拖延癥的文章,這篇文章很精彩,我非常喜歡。
此文指出的其中一個原則,就是要明白,在最初的幾分鐘 ( 甚至更長的時間 ) ,你會感覺像在經(jīng)歷一場艱苦的斗爭,但是如果你能度過這段阻力期,你就會進(jìn)入一種“心流”狀態(tài),這是你深度集中精力并在工作中找到內(nèi)在回報的狀態(tài)。
( 事實上,這正是我在寫這個答案時所遇到的情況,前15分鐘: 掙扎和分心,之后: 異常專注 ) 。
蒂姆·厄本還建議,反復(fù)聽同一首歌,以幫助進(jìn)入心流狀態(tài),對我來說,只要所聽歌曲大部是相似的就行,通常可以是同一個歌手。
Kaizen is a Japanese business concept that I loved learning about during my Asian studies. It essentially means continuous improvement. But the real kicker is: to improve 1% every single day. Whether you want to study a little bit longer or read a little bit more, this drop in the bucket improvement will compound over time.
But something else that I particularly love about Kaizen, that people don’t talk about enough, is the idea of visual management. Basically, finding a very tangible and visible way to track your progress.
A. Breaking your task up into small chunks is very helpful. Maybe you’ll say that you’ll study for 10 minutes and then take a break. It’s the concept of eating the elephant one bite at a time. Or just walking to the meditation area. But seeing your visual progress takes it to the next level.
Whether you draw checkmarks of time intervals on a piece of paper, or erase the tasks that you’ve accomplished off of a whiteboard, literally seeing your progress is extremely. (And incidentally, why I believe video games are so effective and addicting).
4. 使用“Kaizen”法
( 譯注:持續(xù)改善法,經(jīng)營方法改善,這是個日語詞,快禪,一個日語姓氏)
Kaizen 是我在亞洲學(xué)習(xí)期間學(xué)習(xí)的一個日本商業(yè)概念,我非常喜歡,它本質(zhì)上意味著持續(xù)改進(jìn)。
但真正的重點是:
每天改進(jìn)1%,不管你是想多學(xué)一點還是多讀一點,這種滴水不漏的改進(jìn)都會隨著時間的推移而復(fù)合。
但我尤其喜歡的,是Kaizen的另一個東西,這個東西大家談得不多,那就是可視化管理的理念,意思差不多是說,要找到一個非常具體可見的方法來跟蹤你的進(jìn)展。
無論你是在一張紙上畫出時間間隔的檢查標(biāo)記,還是從白板上擦掉你已經(jīng)完成的任務(wù),你真正看到進(jìn)展是極其重要的。
( 順便說一句,現(xiàn)在我明白了電子游戲為什么如此有效,讓人上癮 )
原創(chuàng)翻譯:龍騰網(wǎng) http://www.top-shui.cn 轉(zhuǎn)載請注明出處
拖延癥對每個人來說都是一個挑戰(zhàn),即使對精英武者和精神修煉者來說也是如此—— 所以不要對自己太苛刻,大可以慶祝漸進(jìn)式的進(jìn)步,然后,也許有一天你會發(fā)現(xiàn)自己在凌晨4點走向嚴(yán)寒中大門。: o )
David Haldorsen
Introducing The Reverse-Procrastination Technique: A Quick Yet Powerful Strategy for Building High Levels of Sustained Motivation for Your Most Boring Tasks!
Fed up with procrastinating on your most important work and study tasks?
Try this!
Here's a serious behavior-science-hack for real mind-numbing tasks like studying for math exams or memorizing dry concept and word lists.
It’s a powerful new strategy called “Reverse-Procrastination” and it’s based on the best motivational science.
It's so effective it has taken some children who received behavioral therapy of the spectrum and has resulted in significant improvements in many more.
It’s also the single most effective, strategy for reversing clinical depression!
介紹一下 "逆向拖延術(shù)":一個快速而強(qiáng)大的策略,為你最無聊的任務(wù)建立高水平的持續(xù)動力!
厭倦了在最重要的工作和學(xué)習(xí)任務(wù)上拖拖拉拉?
試試這個方法吧 !
這是一個嚴(yán)肅的行為科學(xué)小技巧,適用于真正令人心力交瘁的任務(wù),比如數(shù)學(xué)考試復(fù)習(xí)、記憶枯燥的概念和單詞表。
這是一個強(qiáng)大的新策略,叫做 "逆向拖延",它基于最好的激勵科學(xué)。
它非常有效,以至于一些接受了一系列這種行為療法的孩子在很多方面都有了顯著的改善。
它也是治療臨床抑郁癥唯一、最有效的策略!
By its very definition, positive reinforcement (PR) can't fail to get amazing results.
Properly understood and applied PR is the single most powerful tool for accelerating brain-based habit formation. It’s also the key to rapidly replacing bad habits with healthy ones fast.
In fact, you will not find a single truly effective "procrastination cure" or "ridiculously effective productivity or life hack" that doesn't have PR as its center-piece.
Reverse-procrastination actually let us take all that high energy motivation for your most fun, time-wasting activities and plug it directly into the work or studying you’re avoiding through procrastination.
And you can actually build a solid high-performance study habit in the process.
它被稱為“正強(qiáng)化”(心理學(xué)術(shù)語),定義為任何事件或經(jīng)歷,伴隨一個行為,并在下次相同 (或相關(guān)) 的情況下增加該行為。
從其定義來看,“正強(qiáng)化”( 積極強(qiáng)化,PR)必然會產(chǎn)生驚人的效果。
正確理解和應(yīng)用“正強(qiáng)化”是加速基于大腦的習(xí)慣形成的唯一、且最強(qiáng)大的工具,它也是快速用健康習(xí)慣取代壞習(xí)慣的關(guān)鍵。
事實上,你不會找到任何一種真正有效的 "拖延癥治療方法 "或 "可笑但有效效率手段或生活黑客經(jīng)驗 "不是以“正強(qiáng)化”為中心的。
"逆向拖延" 其實是讓我們把你最有趣、最浪費時間的高能量動力,直接插入到你通過拖延避免的工作或?qū)W習(xí)中。
在這個過程中,你可以建立一個堅實的高效學(xué)習(xí)習(xí)慣。
1. Make a top 5 list of your absolutely most favorite tasks or fun activities.
Prioritize that list in order of enjoyment. Include things like listening to your favorite song, playing a video game, going on social media, etc (activities with the highest PR values are often the high-procrastination tasks we waste the most time doing instead of the work we’re supposed to be doing).
Tip: if it’s an unhealthy behavior - don’t use it as a reward. Get creative and choose a healthy alternative source of positive reinforcement.
2. Now write down and clearly define your most important "high-procrastination task" the one you're avoiding but need to get done the most right now.
This is also known as sexting and Single Tasking your MIT (or most important task). You can pick this by simply:
Brainstorming your study or work tasks.
Writing them out in point form on a sheet of paper
Organizing them in order of importance
Then starting with your #1 MIT on the organized list
Once Your first MIT is done, you then single task the next MIT on your list:
好了,如果你想在幾分鐘內(nèi)快速有效地開始“逆向拖延”,這里有一個快速的實驗可以嘗試:
1. 列出你絕對最喜歡的任務(wù)或者有趣的活動的前5名
按照享受的順序排列這個清單,包括聽你最喜歡的歌曲、玩電子游戲、上社交媒體等( “正強(qiáng)化值”最高的活動往往是我們浪費最多時間的事,而非高拖延任務(wù),也就是我們應(yīng)該做的工作)。
小貼士:
如果這是一種不健康的行為——不要把它作為獎勵,發(fā)揮創(chuàng)意,選擇一個健康的替代性正強(qiáng)化源。
2. 現(xiàn)在,寫下并明確定義你最重要的 "高拖延任務(wù)",即你正在逃避但現(xiàn)在最需要完成的任務(wù)
這也就是所謂的選擇和單一化最重要的任務(wù)(MIT),你可以通過以下簡單的方法來做出選擇:
· 頭腦風(fēng)暴你的學(xué)習(xí)或工作任務(wù)
· 將它們分點寫在一張紙上
· 按重要性排序
· 然后從你整理好的清單上的排名第一的“重要任務(wù)”開始
· 一旦你的第一個“重要任務(wù)”完成,你就把下一個任務(wù)單獨列出來
原創(chuàng)翻譯:龍騰網(wǎng) http://www.top-shui.cn 轉(zhuǎn)載請注明出處
4. Chunk-down your high-procrastination task (Your MIT) into sets of 10 minutes to start.
5. Do 10 minutes of your high procrastination task using the tomato timer, and then enjoy 15 minutes of your most enjoyable activity from your favorites list.
6. Now back to your high procrastination task for 20 minutes, followed by 10 minutes of your high-enjoyment activity. Repeat X2.
Increase the time on your work task again to 30 minutes with 10-minute fun-breaks. Do this 3 times.
7. Jump to 35 minutes on-task, followed by 10 minutes having fun, and repeat X3.
8. Finally, move to 45-minute work-time chunks, followed by 15-minute reward-breaks.
This is your ideal ratio for ongoing work!
Congratulations!
You’ve now transformed your procrastination into high-performance on-task behavior!
3. 使用 "番茄時鐘 "("逆向拖延"實際上就是極端、更有力的番茄工作法! ),并執(zhí)行以下操作(第4步):
4. 把高度拖延的任務(wù)分成幾組,每組10分鐘。
5. 用"番茄時鐘 "做10分鐘高拖延任務(wù),然后享受15分鐘你最喜歡的活動列表中最令人愉快的活動。
6. 現(xiàn)在回到你高度拖延任務(wù)上,花20分鐘,然后花10分鐘進(jìn)行你高度享受活動。重復(fù) x 2
再次增加你工作任務(wù)的時間到30分鐘,休息10分鐘。重復(fù) x 3
7. 跳到35分鐘的工作時間,然后休息10分鐘。重復(fù) x 3
8. 最后,跳到45分鐘的工作時間,然后是15分鐘的休息時間。
這是你正在進(jìn)行的工作的理想比例!
祝賀你!
現(xiàn)在,你已經(jīng)把拖延癥轉(zhuǎn)變?yōu)楦咝实娜蝿?wù)行為了 !
If it’s too hard, chunk down the on-task time to a more manageable chunk, but then increase it again next time.
Even a serious procrastinator can commit to 2 minutes of work or study time, - especially if they know they can do something really fun or relaxing right afterward!
Start your reward activity within 2-seconds maximum after you stop your work-task time, for maximum positive reinforcement effectiveness. The longer you wait to self-reinforce your increasing productivity levels, the less effective that reinforcement is likely to be.
Vary your reward/fun-time tasks. Do the fun or reward task you want to do most from your reward list, but try to mix it up to keep motivation for each reward as high as possible!
You can also reward yourself with healthy but extremely delicious snacks and fun physical activity (i.e. listen to your favorite song but do it on a short stress-busting power walk!) then back to your work or study-task.
為了獲得最大的“逆向拖延”效果:除非你已經(jīng)按時完成了你的任務(wù),否則不要做任何有趣/有獎勵的活動。
如果太難,那就把執(zhí)行任務(wù)的時間縮短到一個更容易管理的時間段,然后下次再增加。
即使是一個嚴(yán)重的拖延癥患者也完全有能力投入2分鐘的工作或?qū)W習(xí)時間,尤其是當(dāng)他們知道之后可以做一些非常有趣或放松的事情的時候 !
停止工作任務(wù)后,最多在2秒鐘內(nèi)開始獎勵活動,以獲得最大的正強(qiáng)化效果,你等待自我強(qiáng)化的時間越長,強(qiáng)化的效果就可能越差。
改變你的獎勵/娛樂時間的任務(wù),從你的獎勵列表中選擇你最想做的,最有趣的獎勵任務(wù),但是盡量混合使用它來保持每個獎勵的動力,越高越好!
你也可以獎勵自己一些健康但是非常美味的零食和有趣的體育活動 ( 比如聽你最喜歡的歌曲,一次短暫的消除壓力的快速散步),然后回到你的工作或?qū)W習(xí)任務(wù)。
If your stress levels are too high to stay focused, put practicing the “Instant Relaxation Response” on your reward list and practices it with the most relaxing music you can find throughout the day.
Why?
Because reducing health-harming toxic stress and feeling deeply relaxed instead is a powerful source of positive reinforcement! It will also allow you to focus on the work you’ve been avoiding until now.
Bonus Tip 1: Use Your Day Planner or calendar to schedule a few longer breaks, to have normal meals and to go for a relaxing stress-busting walk for example 1 walk in the morning and one in the early afternoon.
Bonus Tip 2: Make sure to get a great night’s sleep to give your body and brain the extra boost it needs to really learn your new high-performance learning habits. For example ask yourself: How do I fall asleep in 1 minute or less?
Remember: Always talk to your family doctor before starting any new wellness, health, fitness or diet program/supplement.
當(dāng)然,要確保身體保持充足的水分,一定要多喝經(jīng)過過濾的水或健康的茶水來補(bǔ)水。
如果你的壓力太大,無法集中注意力,那就把“即時放松回饋”放在你的獎勵清單上,可以用一天中你能找到的最放松的音樂來練習(xí)。
為什么?
因為減少對健康有害的有毒壓力和感覺深深地放松反而是正強(qiáng)化的強(qiáng)大源泉!它還能讓你把注意力集中在你一直回避的工作上。
額外的小貼士1:
用你的日程表或者日歷安排更長的休息時間,正常吃飯,并且去做一次放松的減壓散步,比如早上一次散步,下午一次。
額外的小貼士2:
確保晚上睡個好覺,讓你的身體和大腦得到額外的提升,從而真正學(xué)會新的高效學(xué)習(xí)習(xí)慣,例如,問問自己:我怎樣才能在一分鐘或更短的時間內(nèi)入睡?
記住:在開始任何新的健康、保健、健身或飲食計劃/補(bǔ)充計劃之前,一定要和你的家庭醫(yī)生談?wù)劇?br />