Most distraction does not start outside of us, but rather starts from within.

大多數分心都不是從外部開始的，而是從內心開始的。

The root cause of why we become distracted is because we feel these internal triggers, these uncomfortable emotional states that we seek to escape.

我們之所以會分心，根本原因在於我們感受到了這些內在的觸發因素，感受到了我們想要逃避的這些不舒服的情緒狀態。

So if we're going to answer Plato's question of why do we get distracted, why do we do things against our better judgment, we have to start one layer deeper with first principles of why do we do anything?

是以，如果我們要回答柏拉圖提出的 "為什麼我們會分心，為什麼我們會做出違背自己判斷的事情 "這一問題，我們就必須從更深一層的 "為什麼我們要做任何事情 "這一首要原則入手。

What's the nature of human motivation?

人類動機的本質是什麼？

And when you think about it, most people will tell you some version of carrots and sticks, that it's about the pursuit of pleasure and the avoidance of pain.

仔細想想，大多數人都會告訴你一些胡蘿蔔加大棒的說法，即追求快樂和避免痛苦。

This is Freud's pleasure principle.

這就是弗洛伊德的快樂原則。

But neurologically speaking, that's not true.

但從神經學角度來看，事實並非如此。

That in fact, we do not do things in the pursuit of pleasure and the avoidance of pain.

事實上，我們做事並不是為了追求快樂和避免痛苦。

That neurologically speaking, we only do things for one reason, and that is to avoid discomfort.

從神經學角度講，我們做事只有一個原因，那就是避免不適。

Physiologically, we know this is true.

從生理學角度講，我們知道這是真的。

If you go outside and it's cold, that's not comfortable.

如果你走到外面，天氣很冷，那就不舒服了。

What do you do?

你是做什麼的？

You put on a coat.

你穿上外套。

And when you go back inside, now it's too hot, that's not comfortable, you take it off.

當你回到屋裡時，現在太熱了，不舒服，你就把它脫掉。

If you're hungry, you feel hunger pangs, you eat, and when you're stuffed, oh, that doesn't feel good, you stop eating.

如果你餓了，你會感到飢腸轆轆，你就會吃東西，當你吃飽了，哦，那感覺並不好，你就會停止進食。

So physiologically, we feel this all the time.

是以，在生理上，我們一直都有這種感覺。

This is called the homeostatic response.

這就是所謂的平衡反應。

The same rules apply with psychological sensations, not just with physiological sensations.

同樣的規則也適用於心理感覺，而不僅僅是生理感覺。

So when you're feeling lonely, check Facebook.

所以，當你感到孤獨時，不妨看看 Facebook。

When you're uncertain, you Google.

當你不確定時，你就用谷歌。

When you're bored, check the news, check sports scores, check Reddit, Pinterest, whatever.

無聊時，看看新聞，看看體育比賽比分，看看 Reddit、Pinterest 等。

All of these things cater to these uncomfortable sensations.

所有這些東西都迎合了這些不舒服的感覺。

So that means if all human behavior is spurred by a desire to escape discomfort, that means, as you said, time management is pain management.

也就是說，如果人類的所有行為都是受逃避不適的慾望驅使，那麼就像你說的，時間管理就是痛苦管理。

Fundamentally, if we don't deal with this fact that we are trying to escape an uncomfortable sensation when we become distracted, if we don't understand it and learn new methods to cope with that discomfort, we're always going to be distracted by one thing or another.

從根本上說，如果我們不處理這樣一個事實，即當我們分心時，我們正試圖逃避一種不舒服的感覺，如果我們不理解它，不學習新的方法來應對這種不舒服，我們總是會被這樣或那樣的事情分心。

One of the things that people do that doesn't work is strict abstinence.

嚴格禁慾是行不通的方法之一。

Now, strict abstinence is when you tell yourself, I am not going to do that thing.

現在，嚴格禁慾是指你告訴自己，我不會做那件事。

And it turns out that strict abstinence, for many behaviors, backfires, particularly behaviors that are very difficult to avoid completely.

事實證明，對於許多行為來說，嚴格的禁慾會適得其反，尤其是那些很難完全避免的行為。

How do you abstain from food if you're on a diet?

節食時如何節制飲食？

We have to eat.

我們得吃飯。

How do you abstain from technology these days?

如今，您是如何遠離科技的？

I mean, it's imperative to do our jobs.

我的意思是，這是我們工作的當務之急。

We can't just say, stop using email for 30 days.

我們不能只是說，停止使用電子郵件 30 天。

You'll lose your job.

你會丟掉工作的

You'll get fired.

你會被炒魷魚的

So for those type of potential distractions, we don't want to just abstain.

是以，對於這些潛在的干擾，我們不想只是棄權。

And just to dive into, because I think the research is so interesting.

我只是想深入瞭解一下，因為我覺得這項研究非常有趣。

When we do abstain, when we tell ourselves, no, absolutely not, it's almost like pulling on a rubber band.

當我們禁慾時，當我們告訴自己 "不，絕對不行 "時，就像拉橡皮筋一樣。

Now, when you pull on a rubber band and you stretch it, stretch it, stretch it, stretch it, and you let go, it doesn't just go back to where you started.

現在，當你拉動橡皮筋，把它拉長、拉長、拉長、再拉長，然後鬆手時，它並不會回到開始的地方。

It ricochets even further.

它彈得更遠了。

And that's what happens when we employ strict abstinence.

這就是我們嚴格禁慾的後果。

We tell ourselves, don't do it, don't do it, don't do it, don't do it.

我們告訴自己，別做，別做，別做，別做。

OK, fine.

好吧

I'll give in.

我會讓步的。

And that sensation of relieving the discomfort of telling yourself not to is itself pleasurable.

而這種緩解告訴自己不要這樣做的不適感本身就是一種享受。

This is why this is a big reason why smokers get addicted to cigarettes.

是以，這是吸菸者染上煙癮的一個重要原因。

What gets them to keep smoking is not only the physiological effects of the nicotine.

讓他們堅持吸菸的原因不僅僅是尼古丁的生理作用。

What more so gets them addicted is telling themselves, don't do it, don't do it, don't do it.

更讓他們上癮的是告訴自己：別做、別做、別做。

Finally, I smoke.

最後，我抽菸了。

And now I'm relieved of the discomfort of having to tell myself, don't do it.

現在，我終於擺脫了告訴自己 "別這麼做 "的不適感。

So strict abstinence oftentimes backfires because when we finally do give in, we are wiring our neural circuitry to expect, oh, when I feel the discomfort of not wanting something, giving in makes it feel so pleasurable, not because the behavior itself is pleasurable, but because it relieves us of the discomfort of telling ourselves no.

是以，嚴格的禁慾往往會適得其反，因為當我們最終屈服時，我們的神經迴路就會產生這樣的預期：哦，當我感到不想要某樣東西的不適感時，屈服會讓我感到非常愉悅，這並不是因為行為本身是愉悅的，而是因為它減輕了我們對自己說 "不 "的不適感。

So instead of you telling yourself no, what you can do is employ a technique like this 10-minute rule.

是以，與其對自己說 "不"，不如採用類似 "10 分鐘法則 "這樣的技巧。

Here's how it works.

具體操作如下

You tell yourself, you can give in to that distraction in 10 minutes. 10 minutes of doing what psychologists call surfing the urge.

你告訴自己，你可以在 10 分鐘內屈服於這種分心。10 分鐘，心理學家稱之為 "衝浪衝動"。

When it comes to these uncomfortable emotional states, we know that emotions don't last forever.

說到這些不舒服的情緒狀態，我們知道情緒不會永遠持續下去。

In the moment, we think they will last forever.

當下，我們認為它們將永遠存在。

That's how the brain spurs us to do something about it, right?

大腦就是這樣刺激我們去做一些事情的，對嗎？

It spurs us to action by making us think, I don't want to feel this way anymore.

它促使我們思考 "我不想再有這種感覺了"，從而採取行動。

But logically, rationally, when we think about it, emotions are like waves.

但在邏輯上、理性上，我們仔細想想，情緒就像波浪一樣。

They crest and they subside.

有波峰，也有波谷。

So we can surf these urges like a surfer riding a wave.

是以，我們可以像衝浪者一樣在這些衝動中衝浪。

So what many people do when they tell themselves no, when they try and not get distracted, they fit into two buckets, the blamers or the shamers.

是以，當許多人告訴自己 "不 "的時候，當他們試著不分心的時候，他們會把自己抽成兩類，一類是指責者，一類是羞辱者。

The blamers say, oh, it's my phone that got me distracted.

指責者說，哦，是我的手機讓我分心了。

It's Facebook.

是 Facebook。

It's YouTube.

是 YouTube。

It's my, you know, it's slacks.

這是我的，你知道，這是休閒褲。

That thing got me distracted.

那東西讓我分心了

The shamers, this is the category I used to fall into, say there's something wrong with me.

我以前就屬於這一類，他們說我有問題。

Maybe I'm not cut out for this job.

也許我不適合這份工作。

I'm lazy.

我很懶。

I have a short attention span.

我的注意力不夠集中。

There's something wrong with me.

我有點不對勁。

Right.

對

And we shame ourselves.

我們為自己感到羞愧。

And of course, that's not helpful either, because where does this shame spiral lead?

當然，這也無濟於事，因為這種羞恥感的螺旋式上升會導致什麼結果呢？

It causes more internal triggers, which makes us even more likely to seek a distraction to escape that uncomfortable emotional state.

它會引發更多的內在誘因，使我們更有可能尋求分散注意力的方法來擺脫這種不舒服的情緒狀態。

So for 10 minutes, your job is to reflect on that sensation, to feel that sensation with curiosity rather than contempt, or to get back to the task at hand.

是以，在這 10 分鐘裡，你的任務就是反思這種感覺，以好奇而非輕蔑的態度去感受這種感覺，或者回到手頭的工作中去。

And nine times out of 10, by just setting that 10 minute rule and saying, I can give into that distraction.

十有八九，只要設定 10 分鐘的規則，說 "我可以分心"。

I can have that chocolate cake.

我可以吃巧克力蛋糕

I can go check, you know, my email or Google or whatever it is that I am tempted to do.

我可以去看看，你知道，我的電子郵件或谷歌或任何我想做的事情。

But in 10 minutes, it's an incredibly effective and simple technique.

但在 10 分鐘內，這是一個非常有效和簡單的技巧。