you felt so accomplished and so proud? A day later, despite knowing how great it feels

你覺得如此有成就感，如此自豪？一天後，儘管知道這感覺有多好

to knock out your work, you just can't find yourself motivated to even get started. If

淘汰你的工作，你只是找不到自己的動力，甚至無法開始。如果

that sounds like you, it's completely normal, but also something you can easily overcome.

這聽起來像你，這是完全正常的，但也是你可以輕易克服的。

Here's how. Dr. Jubbal, MedSchoolInsiders.com.

下面是方法。Jubbal博士，MedSchoolInsiders.com。

It's important to understand that procrastinating is human nature, and those who achieve top

重要的是要明白，拖延是人類的天性，而那些取得頂級

results in college and medical school aren't immune to procrastination. Instead, they simply

大學和醫學院的成績並不能免於拖延。相反，他們只是

know how to deal with it more effectively. Even in creating this video, I had to rely

知道如何更有效地處理它。即使在創作這段視頻時，我也不得不依靠

on two of these five techniques, otherwise I would have pushed it off for later.

在這五項技術中的兩項上，否則我就會把它推到後面去。

There are countless theories and explanations as to why we procrastinate. What I've found

關於我們為什麼拖延，有無數的理論和解釋。我所發現的是

that resonates the most with me and the students I tutor is some combination of the following:

在我和我輔導的學生中，最能引起共鳴的是以下的一些組合。

1. Something else is more enticing than the work at hand

1.其他事情比手頭的工作更有誘惑力

2. The task at hands seems intimidating, boring, or frustrating

2.手中的任務似乎令人生畏、枯燥或令人沮喪

3. There isn't enough time to make meaningful progress on your task

3.沒有足夠的時間讓你的任務取得有意義的進展

4. You're too tired to spend the energy on it

4.你太累了，沒有精力花在這上面

5. You didn't plan for it Based on the source of the procrastination,

5.你沒有計劃好 基於拖延的來源。

the point of friction preventing you from getting your work done, we can attack the

阻礙你完成工作的摩擦點，我們可以攻擊

problem with one or more strategies. If you find it discouraging that overcoming procrastination

用一種或多種策略解決問題。如果你覺得克服拖延症令人氣餒

takes so much effort and strategy, don't be. Remember that forcing consistency and

需要如此多的努力和策略，不要。請記住，強迫的一致性和

discipline with your intended behaviors will lead to them becoming habits, which are much

用你預期的行為來約束自己，會使它們成為習慣，而這是非常重要的。

easier to sustain. When the source of resistance is that something

更容易維持。當阻力的來源是，有些東西

else is more enticing, you have one of two options: either make other things seem less

你有兩個選擇之一：要麼讓其他東西看起來不那麼誘人

appealing, or make the work at hand become more appealing.

吸引人，或使手頭的工作變得更有吸引力。

To make temptations less desirable, consider adding points of friction to make them less

為了使誘惑不那麼令人嚮往，考慮增加摩擦點，使其不那麼令人嚮往。

appealing. For example, if you're anything like me, your phone is likely a big distraction.

有吸引力。例如，如果你和我一樣，你的手機可能是一個很大的分心。

It surreptitiously robs you of productivity. In brief micro-moments where you feel your

它偷偷摸摸地剝奪了你的生產力。在短暫的微觀時刻，你感到你的

work is challenging, it's easy to grab your phone reflexively to release some tension.

工作具有挑戰性，很容易反射性地抓起你的手機來釋放一些緊張。

To make this less appealing, or at least less automatic, I have a few wireless chargers

為了使這一點不那麼吸引人，或者至少不那麼自動，我有幾個無線充電器

set up in rooms where I'm likely to be working. I put my phone on the wireless charger, and

在我可能會工作的房間裡設置了這些設備。我把我的手機放在無線充電器上，並且

they're strategically positioned to be out of sight and distanced away from where I'm

它們被戰略性地安置在看不見的地方，並與我所在的地方保持距離。

working, meaning in order to pick up my phone it won't be automatic, but rather intentional.

工作，意味著為了拿起我的手機，它不會是自動的，而是故意的。

If your distraction is TV, increase friction by working in a space away from the TV or

如果你的分心是電視，通過在遠離電視的地方工作來增加摩擦，或

even remove the batteries from your TV remote. If it's friends or your significant other,

甚至從你的電視遙控器上取下電池。如果是朋友或你的重要他人。

study in the library or some place else where you cannot talk to them.

在圖書館或其他一些你無法與之交談的地方學習。

To make the work at hand more desirable, consider what environmental tweaks would make the process

為了使手頭的工作更加理想，考慮哪些環境調整會使這個過程變得更加理想

more fun. When I first got my iPad mini in medical school, I was so amazed by the retina

更多樂趣。當我在醫學院第一次拿到我的iPad mini時，我對它的視網膜功能感到非常驚奇。

display and was so eager to use my new gadget that I found myself powering through Anki

我非常渴望使用我的新設備，以至於我發現自己在使用Anki的時候很有動力。

cards like never before. After doing that enough times, it became a habit that stuck.

卡片像以前一樣。在做了足夠多的次數後，它成為一種習慣，堅持了下來。

Other ways to make your work more enjoyable include listening to music, finding a study

使你的工作更愉快的其他方法包括聽音樂，尋找一個學習

partner you mesh well with, or gamifying the task at hand. For example, you could reward

你可以選擇與你關係良好的夥伴，或將手頭的任務遊戲化。例如，你可以獎勵

yourself after completing each 25 minute study block, or Pomodoro, by eating a little bit

在完成每個25分鐘的學習區塊（或稱波莫多羅）後，自己要吃一點

of your favorite treat. Having a good study partner adds some level of accountability

你最喜歡的食物。有一個好的學習夥伴可以增加某種程度的責任感

and social interaction that's a net positive, so long as you two don't distract one another.

和社會互動，這是一個淨的積極因素，只要你們兩個不分散彼此的注意力。

If the task at hand is the problem because it seems intimidating, boring, or frustrating,

如果手頭的任務是問題所在，因為它看起來令人生畏、無聊或令人沮喪。

the fix is to reframe your relationship to it. There are two main ways to do this.

解決方法是重新規劃你與它的關係。有兩個主要的方法來做到這一點。

First, deconstruct the task into smaller bite sized chunks. When you run a marathon or cycle

首先，將任務分解成更小的一口大小的塊狀。當你跑馬拉松或騎自行車時

a century, you don't set your goal from the start of running 26 miles or riding 100

一個世紀，你不會從一開始就設定你的目標，即跑26英里或騎100公里。

miles. Instead, you focus on one mile at a time, one after another.

英里。相反，你專注於每次一英里，一個接一個。

Similarly, rather than telling yourself that you need to study two chapters of biochemistry

同樣，與其告訴自己需要學習兩章的生物化學，不如告訴自己

and get through 25 practice problems, focus on just a single section within one chapter.

並通過25道練習題，只關注一章中的一個章節。

Like an enzyme reducing the activation energy of a reaction, this reduces the activation

就像酶降低反應的活化能一樣，這也降低了活化

energy of you getting started, and we all know that's the hardest part. Once the ball

你開始的能量，我們都知道這是最困難的部分。一旦球

is rolling, it's much easier to keep going beyond your initial goal of just 1 section.

如果是滾動的，就會更容易超過你最初的目標，即只有一個部分。

Second, transform your goal from output-oriented to input-oriented. In other words, if the

第二，將你的目標從產出導向轉變為投入導向。換言之，如果

task is to get through 10 physics practice problems, reframe the goal to doing a single

如果你的任務是做完10道物理練習題，那麼你可以把目標重新調整為做一道

25-minute work block, or Pomodoro. This not only makes the task seem more manageable,

25分鐘的工作區塊，或稱波莫多羅。這不僅使任務看起來更容易管理。

but also sets a discrete timeframe, rather than the nebulous amount of time it takes

但也設定了一個離散的時間框架，而不是模糊的時間量。

for 10 physics practice problems, which is highly variable on how difficult or complex

10道物理練習題，其難度和複雜程度變化很大。

each question is. If you feel like you don't have enough time,

每個問題都是。如果你覺得你沒有足夠的時間。

you simply need to rethink your relationship to being crunched on time.

你只需要重新思考你與時間緊迫的關係。

Parkinson's Law states that work expands to fill the time allotted to it, meaning the

帕金森定律指出，工作的擴展會填補分配給它的時間，這意味著

more time you set aside to complete a task, the more time that task will actually take.

你為完成一項任務預留的時間越多，該任務實際花費的時間就越多。

I found myself paradoxically more productive when I had busier days packed with commitments.

我發現，當我有更多忙於工作的日子時，我的工作效率會更高，這是矛盾的。

The reason is that when you're short on time, you will force yourself to complete

原因是，當你的時間很短時，你會強迫自己完成

the task in less time than you initially anticipated. The key is to find the right balance. If you're

在比你最初預期更短的時間內完成任務。關鍵是要找到正確的平衡。如果你是

too aggressive, you'll find yourself feeling overwhelmed, but if you're too lax, you'll

太過激進，你會發現自己感到力不從心，但如果你太鬆懈，你會

be leaving efficiency potential on the table. Don't forget that most tasks lend themselves

將效率潛力留在桌子上。不要忘了，大多數任務都可以在以下情況下完成

well to partial completion. You don't always need to complete an entire task in one sitting.

好到部分完成。你並不總是需要一次性完成整個任務。

In fact, one of my friends in college told me he didn't like studying for just 30 or

事實上，我的一個大學朋友告訴我，他不喜歡只學習30或

60 minutes, since he felt like he couldn't get in the zone. I felt differently, that

60分鐘，因為他覺得自己無法進入狀態。我有不同的感覺，那就是

having an intense burst for 30 or 60 minutes allowed me to intensely focus and immerse

有一個30或60分鐘的強烈爆發，使我能夠高度集中並沉浸其中。

myself without distraction, knowing the work was time constrained into a short period and

我自己沒有分心，知道工作的時間被限制在很短的時間內，並且

I didn't have to worry about mental endurance. Being too tired is one that I can relate to

我不必擔心精神上的耐力問題。太累了是我可以理解的一個問題。

the most, and for that reason one that I've had plenty of time to experiment with. A couple

最重要的是，由於這個原因，我有足夠的時間來進行試驗。一對

things have helped me overcome fatigue to squeeze out the last couple hours of meaningful

這些東西幫助我克服了疲勞，擠出了最後幾個小時的有意義的時間。

work before calling it a day without guilt. First, I find if I'm in a relaxed posture,

在沒有負罪感的情況下結束一天的工作。首先，我發現自己是否處於放鬆的姿態。

such as sitting in a comfortable chair, on the couch, or in my bed, I'm much more likely

如坐在舒適的椅子上、沙發上或床上，我就更有可能

to fade into a relaxed state with zero intention of getting anything done. Rather, working

漸漸進入放鬆狀態，不打算做任何事情。相反，工作

at my standing desk or even sitting on countertop stools without backrests at my kitchen island

在我的站立式辦公桌上，甚至坐在廚房島邊沒有靠背的檯面凳子上。

keep me alert. Remember, our body posture influences our mind, and vice versa.

讓我保持警惕。記住，我們的身體姿勢影響著我們的思想，反之亦然。

Second, I consider whether or not a nap would be a good idea. If it's before 2PM and I

第二，我考慮午睡是否是一個好主意。如果是在下午2點之前，我

have been short on sleep, I'll do a power nap of 13 minutes, which is what I found is

在睡眠不足的情況下，我會做一個13分鐘的能量小睡，這是我發現的情況。

the best duration for me. Any shorter and I don't feel refreshed, and any longer and

對我來說是最好的時間。再短的話，我就不覺得新鮮了，再長的話，我就會覺得不舒服。

I'm likely to feel groggy. I've spoken about how to get the most out of naps in another

我很可能會感到昏昏欲睡。我在另一篇文章中談到了如何最大限度地利用小睡。

video, which you should watch after this. And third, the act of physically moving is

視頻，你應該在這之後觀看。第三，身體移動的行為是

a highly reliable way to get me back into gear. If I haven't exercised, this may be

這是一個讓我重新進入狀態的高度可靠的方法。如果我沒有鍛鍊過，這可能是

the time to get a workout in. But I tend to get my workout in by early afternoon these

鍛鍊的時間。但我傾向於在下午早些時候進行鍛鍊，這些

days. So in most instances, this translates to moving around my apartment and tidying

天。是以，在大多數情況下，這轉化為在我的公寓周圍移動和整理。

up, doing chores I need to get done anyway. That can be laundry, the dishes, cleaning,

起來，做我需要完成的雜事。這可以是洗衣服、洗碗、打掃衛生。

or something else physically productive that isn't mentally taxing. And if even that

或其他不對精神造成負擔的體力勞動。而如果即使是這樣

seems like too much to handle, just tell yourself to do it for 5 minutes and that you can stop

似乎是太多了，只要告訴自己做5分鐘，你就可以停止了。

after that. More often than not, you'll find it easy to keep going.

之後。更多時候，你會發現很容易堅持下去。

After getting the physical kickstart, my energy is restored and I'm able to get to work.

在得到身體上的啟動後，我的能量得到恢復，我能夠開始工作。

And finally, perhaps you didn't plan for the task, and it escaped you in the busyness

最後，也許你沒有為這項任務制定計劃，它在忙碌中逃脫了你。

of the day. Time-blocking your days and using your calendar as designed is the most powerful

的一天。對你的日子進行時間封鎖，並按照設計使用你的日曆是最有力的方法。

tool I've come across in overcoming this. Once I added my daily workouts to my calendar

我在克服這個問題時遇到的工具。一旦我將我的日常鍛鍊添加到我的日曆中

and planned meetings before and after, I found my consistency and performance during those

和前後計劃的會議，我發現我在這些會議中的一致性和表現

workouts improved. By creating the routine, I no longer had to wonder when I was going

鍛鍊得到了改善。通過創建例行程序，我不再需要懷疑我何時會

to exercise, only for it to get too late and have to push it back to tomorrow.

鍛鍊，只是因為太晚了，不得不把它推到明天。

If you make it a routine to study every afternoon from 3 to 6, that consistency will reduce

如果你把每天下午3點到6點的學習當成例行公事，這種一致性會減少

the activation energy of getting started, and you'll find it easier to overcome your

開始時的激活能量，你會發現更容易克服你的問題。

procrastination. If you've come this far, I know you'll love

拖延症。如果你已經走到這一步，我知道你會喜歡

my free weekly newsletter. I dive into similar concepts, personal learnings, and my favorite

我的免費週報。我潛心研究類似的概念、個人學習和我最喜歡的

study music and articles from the week. Sign up at medschoolinsiders.com/newsletter.

學習本週的音樂和文章。請在medschoolinsiders.com/newsletter註冊。

If you enjoyed this video, check out 7 steps to cure procrastination or how to achieve

如果你喜歡這個視頻，請查看治療拖延症的7個步驟或如何實現

super human productivity. Much love, and I'll see you guys there.

超級人類的生產力。非常感謝，我們會在那裡見到你們。