You are watching this video... well, let's be real with each other: you should probably be doing something else.

你正在看這部影片⋯⋯說實在的：你現在應該做別的事才對。

Maybe you're at work, maybe you should be studying.

或許你正在上班，或許你應該唸書。

Perhaps you should be writing that thing you've been writing, and you should definitely be paying more attention to your site.

也許你應該寫你正在寫的文章，而你真的必須花更多心思在你的網站上。

But the good news is that procrastinating by watching certain YouTube videos, it can be classified as effective procrastination.

但好消息是，如果你的耍廢方式是觀看特定種類的 YouTube 影片，這其實算是「有效率地拖延時間方式」。

Actually, there's a number of ways you can effectively waste time that lead to a boost in problem-solving, productivity, and creativity.

事實上，有很多種方法可以有效地浪費時間，提升解決問題能力、效率、和創意。

Scientific research is truly beautiful!

科學研究真是太美好了！

Researchers at the University of Melbourne have published a number of studies on workplace internet leisure browsing.

墨爾本大學的研究者發表了一些關於工作場所消遣性網頁瀏覽的研究。

I excel at workplace internet leisure browsing.

我非常擅長在工作場所消遣性地瀏覽網頁。

In one study, researchers found that workers who surf the internet for fun at work within a reasonable time limit-- say less than 20% of their total time in the office-- are 9% more productive than those who don't.

在一份研究中，研究者發現，工作時在一定合理的時間範圍內為了消遣而上網的員工——假設是少於總工時的 20%——他們的生產力比沒有消遣的員工高 9%。

From this and follow up studies, researchers argue that workplace internet leisure browsing is an unobtrusive interruption which enables restoration of mental capacity, and fosters feelings of autonomy.

根據這篇文章和後續的幾份研究，研究者主張工作場所消遣性網頁瀏覽造成的間斷是不具妨礙性的，能夠恢復腦力、並讓人覺得有自主性。

Another study out of the University of California titled "Inspired by distraction" found when participants did an undemanding task, compared to doing a demanding task, resting, or having no break, it led to substantial improvements in performance on a problem they'd encountered before.

另一份加州大學名為「因分心而獲得靈感」的研究，發現當實驗對象進行簡單的工作，相較於做傷心費神的工作、休息、或沒有休息一直工作，解決過去遇過的問題的表現會提升。

Researchers concluded that allowing the mind to wander through simple tasks can boost creative problem-solving.

他們的結論是，讓腦袋稍微放鬆、做一些簡單的事能夠使人有創意地解決問題。

Originally, scientists thought mind wandering allowed the brain to rest and returning to the problem well rested was all you would need to solve it.

過去科學家認為，讓腦袋放空，休息完再回去工作就可以找到解決問題的方法了。

Now some scientists think that mind wandering might distract you from your perceived obstacles.

但現在，科學家進一步認為讓腦袋放空可以讓你稍微忘卻原本認為存在的障礙。

And brain imaging research shows that while you're doing another simple task, the brain regions responsible for decision-making keep working.

透過腦成象研究也發現，當你在做另一項簡單的事情時，大腦那些負責做判斷、決策的區塊仍然活躍。

Your brain is unconsciously process the information related to your decisions.

你的大腦無意識地處理那些和決策相關的資訊。

I think that's pretty cool!

我覺得這真的很酷！

And there are lots of ways to distract yourself and procrastinate.

而且有很多方法可以讓你分心、拖延時間。

I know more than anyone. But there are ways to do it effectively.

我在這方面比任何人都擅長。但有一些訣竅讓你有效率地耍廢。

First up, make sure a simple task is just that, simple, and not related to a problem you're trying to solve.

首先，確定你要做的事情就是很簡單，而且和你要解決的問題沒有關聯。

So don't do logic puzzles when you're trying to solve a math problem.

所以在解數學題目的時候不要玩益智拼圖。

Instead watch goat videos on YouTube.

你可以到 YouTube 看可愛的山羊影片。

Next, avoid activities that are ego-driven: meaning checking Facebook, Instagram, and generally distractions filled with friends, family, and other personalities you're familiar with.

接著，避免那些以自我為動力的活動：像是滑臉書、IG，或是其他充滿各種你熟悉的朋友、家人、名人的活動。

And if you're not trying to problem-solve, but just really have a problem with procrastinating, you can use a strategy called implementation intention, where you make a list of all the things you need to do.

如果你不是想要解決問題，但是你就是不知道要怎麼浪費時間，你可以試試看「執行意向」這個策略，意思就是把所有你該做的事，表列出來。

And if you're distracted or taking a break then do them one by one.

如果你又分心休息，那麼就可以把清單上的事一件一件做完。

Also, you could just go for a walk.

你也可以出去散步。

Lots of studies show that people who go on daily walks score higher on tests that measure creative thinking and productivity.

很多研究都發現，每天出門散步的人做評量創意和生產力的測驗會得比較高分。

Of course, putting these findings into practice effectively all depends on you finding the right balance of work and downtime activities that are almost useless.

當然，實踐這些研究發現的訣竅，取決於你是否能在專心工作，和做完全沒用的事之間取得平衡。

So the next time you're procrastinating, keep in mind that it can have benefits.

因此下次你在耍廢時，記得這可以是有效益的。

Try un-focusing your attention.

試著讓自己稍微放空。

Spending short periods of time doing simple tasks can have a positive effect on your decision-making and creative thinking abilities, just like watching this video of the Sun in ultra HD.

花一點點的時間做簡單的事可以幫助你做決策、提升創意思考能力，像是看這部高清的太陽表面的影片。

It's a great way to procrastinate!

這真的是很好的耍廢方式！

Thanks to Squarespace for supporting this episode.

感謝 Squarespace 贊助這部影片。

Whether you need a domain, a website or an online store, Squarespace can help you make your next move.

無論你需要一個網域、網站、或網路商店，Squarespace 都能幫你完成你的下一步。

Squarespace provides an all-in-one platform with templates that allow you to easily set up a website.

Squarespace 提供有許多樣板的多合一平台，讓你很容易就能架設網站。

There's nothing to install, patch or upgrade ever.

永遠沒有任何要額外安裝、修復、或升級的額外工作。

I use Squarespace for my personal website where you can look at another image of my face, and read all about my life up until this point.

我的個人網站就是透過 Squarespace 架設的，你可以在那裡看到我另一張照片，也可以了借我的人生歷程

Start your free trial at squarespace.com and enter the offer code braincraft to get 10% off your first purchase.

現在就開始免費試用 squarespace.com，然後用 braincraft 這個折扣碼，就能在第一筆消費享有九折優惠。

And brain imaging--.

而腦成像——。

Oh my god that was disgusting!

喔天啊，剛那樣好噁！

There is no warning. It just happened! Now, some scientists think that-- how can I go on?

根本毫無預警的就發生了！現在，有些科學家認為——天啊，我要怎麼繼續？

Please subscribe to my YouTube channel. Thank you very much! That's all I have.

請訂閱我的 YouTube 頻道。非常感謝！就這樣。