百科知識視頻之煎蛋小學(xué)堂62 力擒拖延癥，科學(xué)提高生產(chǎn)力

In a world that seems busier by the day,Productivity is on the minds of many,But instead of downloading the latest time management app,Or forcing yourself to stay at work for hours on end.How can we use science to crack open the potential of our minds? Is their a secret to being productive?

在當(dāng)今這個(gè)繁忙的世界中，許多人都在想如何提高生產(chǎn)率，可除了下載最新版本的時(shí)間管理應(yīng)用，或者迫使自己不停歇的投入工作，我們有什么科學(xué)的辦法來激發(fā)自己的內(nèi)在潛能呢?提高產(chǎn)能有什么秘密么?

The first thing to come to terms with is that your willpower is simply not enough,In fact some studies suggest that Willpower is an exhaustable source that can be entirely used up,This is a concept known as the ago depletion,So instead of convincing yourself to simply try harder.A more methodical approach is suggested.

關(guān)于這點(diǎn)我們首先得明白其實(shí)人的意志力是有限的，事實(shí)上一些研究認(rèn)為，意志力是一項(xiàng)非再生能源而且可能會(huì)被徹底用光，這個(gè)概念也稱自我損耗，所以與其每天告訴自己要努力，不如嘗試一個(gè)更系統(tǒng)性的方法。

The first step:Get started It may seem obvious but studies have shown,Starting a project to be the biggest barrier to productivity.Before starting our brain visualizes the hardest parts to come.And instead tries to simulate real work by focusing on small mindless tasks.

第一步：立即行動(dòng) 這看似很明顯 可研究認(rèn)為，開始著手一件事是提高產(chǎn)能最大的障礙，在我們開始之前，大腦會(huì)可視化其中最艱難的部分，然后讓我們?nèi)プ鲆恍┹p松的事而不是試圖模擬真實(shí)的工作.

Luckily there's construct of the mind known as the zeigarnik effect,Which compels humans to finish a task that they've already started.The zeigarnik effect shows that when we don't finish a task,We experience discomfort and intrusive thoughts about it So get started.

幸運(yùn)的是我們大腦有一個(gè)被稱為蔡格尼克效應(yīng)的構(gòu)造，它會(huì)迫使人們?nèi)ネ瓿梢呀?jīng)開始了的工作，蔡格尼克效應(yīng)表明當(dāng)我們沒有完成任務(wù)時(shí)，我們就會(huì)經(jīng)歷不適合的入侵性的想法，所以趕緊行動(dòng).

Now What about time management? Shockingly when we look at some of the most of the elite musicians in the world,We find that they aren't necessarily practicing more,But instead more deliberately,This is because they spend more time focused on the hardest task,And focus their energy in packets,Instead of diluting their effort over the entire day.But how can you develop the discipline to follow this routine?

就現(xiàn)在，那時(shí)間管理科可行么?的我們觀察了那些世界級的音樂家時(shí)，就會(huì)驚訝的發(fā)現(xiàn)他們不一定都是多做練習(xí)，而是做刻意練習(xí)，這是因?yàn)樗麄儼迅嗟臅r(shí)間用在了艱難的任務(wù)上，把精力集中到了一起，他們沒有把精力分散在一整天當(dāng)中.

They have periods of intense work followed by breaks,Not relying on willpower they rely on a habit and disciplined scheduling,Studies have found that the most elite violinists in the world,Generally follow a 90 minute work regime with a 15 to 20 minute break afterwards,Instead of trying to maintain energy throughout the entire day,Breaking it down into sessions with planned relaxation is most effective.

而是進(jìn)行短時(shí)間高強(qiáng)度的訓(xùn)練并適當(dāng)休息，不依賴意志力，他們靠的是習(xí)慣和嚴(yán)謹(jǐn)?shù)陌才?，研究發(fā)現(xiàn)世界上最優(yōu)秀小提琴家，是按照每練習(xí)90分鐘休息15到20分鐘的機(jī)制來訓(xùn)練的，與其想要全天保持精力充沛，如不把它們分散成塊并配合休息更有效率，但你如何才能嚴(yán)格遵守這個(gè)機(jī)制呢?

One key component is giving yourself a deadline,Write it down,mark it in your calendar,And you'll be much more likely to complete your task,On top of this,Create something called an accountability chart to document your progress,In one column write the time span,And in the other the activities you accomplished during this time,Similar to those on a diet who document their food intake.

重要的一點(diǎn)就是給自己設(shè)立期限，把它寫下來，記在日歷上，這樣你完成任務(wù)的可能性就更大，在此之上，你要建立一個(gè)問責(zé)制圖表來記錄你的進(jìn)度，欄寫上時(shí)間跨度，另一欄寫上在短時(shí)間內(nèi)所完成的項(xiàng)目。有點(diǎn)像正在節(jié)食的人記錄他們的食物攝入量.

Writing down your progress allows you to realistically evaluate your work,As opposed to inaccurately assuming what you've done,Furthermore tracking your progress helps to avoid small mindless work.

寫下你的進(jìn)度可以實(shí)事求是的評估自己的工作，從而不會(huì)驕傲的認(rèn)為自己已經(jīng)完成了任務(wù)，此外跟蹤呢的工作進(jìn)度還能使你避開一些分心的事情。

And finally,stop multitasking,Well it may feel like you're accomplishing more,Studies show that multitaskers are much less productive,Instead try and make a list at night of what you want to accomplish tomorrow,This way you hit the ground running with your action plan,And avoid trying to complete multiple activities at once.While you're at it split up your large tasks into smaller bite sized ones.

最后一步 停止多任務(wù)處理。感覺上好像你完成的更多。研究認(rèn)為多任務(wù)運(yùn)行時(shí)效率反而更低，還不如在晚上列一張明天所要做的事的清單，這樣更容易貫徹你的行動(dòng)計(jì)劃，避免試圖以此完成所有任務(wù)，當(dāng)處理高難度任務(wù)時(shí)，你可將它分成一個(gè)個(gè)小任務(wù).

Your brain will find these less daunting,And it will make the starting process easier,With a clear goal and action plan in mind.Your productivity levels can soar to new heights.

你的大腦就會(huì)覺得這些不那么困難了，再著手行動(dòng)就會(huì)輕松許多，有了一個(gè)清晰的目標(biāo)和行動(dòng)計(jì)劃，你的生產(chǎn)率就能達(dá)到新的高度。