为什么你会拖延任务及如何应对——与Jim Kwik一起探讨

欢迎来到《快速大脑》，专为渴望学得更快、成就更多的忙碌人士准备的碎片化大脑提升技巧。我是你们的教练吉姆·奎克。解放你的思维。想象一下，如果我们能发挥大脑100%的潜能会怎样？我当时并非处于亢奋状态。

Welcome to Quick Brain, bite sized brain hacks for busy people who wanna learn faster and achieve more. I'm your coach, Jim Quick. Free your mind. Let's imagine if we could access 100% of our brain's capacity. I wasn't high.

也没有摄入兴奋剂。只是头脑异常清醒。我清楚知道该做什么以及如何去做。我精通功夫。展示给我看。

I wasn't wired. Just clear. I knew what I needed to do and how to do it. I know kung fu. Show me.

许多人深受拖延症困扰，这会严重破坏工作效率。你发现哪些效率技巧或大脑黑客最有效？本期快速节目我想分享几个应对拖延症和获得无限动力的速成技巧。我们都认同，拖延症可能是阻碍你表现、生产力和人生成果的最大障碍之一。但好消息是，这并不总是源于懒惰。

A lot of people struggle with procrastination, which can sabotage their productivity. What productivity hacks or brain hacks have you found most helpful? I wanted to do this quick episode to share with you some quick tips on how to approach procrastination and how to have more limitless motivation. So procrastination, I think we could all agree, can be one of the biggest barriers to your performance, to your productivity, to the results you have in life. But the good news is that it's not always about laziness.

关键在于我们如何管理精力、专注力和情绪。多年来我发现，有些生产力策略和心理策略对克服拖延症、创造行动势头极其有效。若想深入探讨，我们在《无限动力》章节有完整内容。强烈推荐你了解'P×E×S3'核心公式及上下文中的无限模型。不过这些都是速成技巧。

It's more about how we manage our energy, our focus, and our emotions. Over the years, I've found that there are certain things you could do, productivity strategies, mental strategies, that are incredibly effective for overcoming procrastination and helping you to create momentum. Now, if you wanna go deeper in this, we do a whole section of limitless is on limitless motivation. So I'd highly recommend that you look at the master formula, p times e times s three, and the limitless model in the context. But these are quick tips.

它们不会占用太多时间，但也不是真正的技能习得训练，而是形成一种新习惯。如果你对此感兴趣，请访问quicklearning.com。查看我们的无限思维课程和快速生产力课程，这些将帮助你将这些策略转化为真正的习惯。第一，运用两分钟法则。如果一项任务只需两分钟或更短时间，立即执行它。

They don't take a lot of time, and but they're not a training In terms of a real skill acquisition, it becomes a new habit. If you like that, go to quicklearning.com. Check out our limitless mind program and our quick productivity program, and that will serve you to make these strategies a real habit. Number one, use the two minute rule. If a task will take two minutes or less, do it immediately.

为什么这有效？它能防止小任务堆积如山，减少心理杂念。此外，开始一项微小任务常会为更大任务创造动力。第二，将任务分解为极小步骤。

Why does it work? It prevents small tasks from piling up and reduces mental clutter. Plus, starting a tiny task often creates momentum for bigger tasks, for larger tasks. Number two. Break tasks into tiny steps.

小而简单的步骤。与其盯着令人望而生畏的最终目标，不如将其拆解为微任务。例如，若需撰写报告，可以从打开文档或写下第一句话开始。那么这有效吗？你的大脑热爱进展。

Small simple steps. Instead of focusing on the overwhelming end goal, break it into microtasks. For example, if you need to write a report, start with open the document or write the first sentence. Now, does it work? Your brain loves progress.

小胜利会释放多巴胺，这是激励的分子。它能帮助你保持前进的动力。第三点，运用番茄工作法。我们在其他播客中讨论过这个。以25分钟为专注区间进行工作。

Small wins release dopamine, which is the molecule of motivation. It helps to motivate you to keep going. Number three, leverage the Pomodoro Technique. We've talked about this in other podcasts. Work in twenty five minute focus intervals.

这就像短跑冲刺，随后进行5分钟的大脑休息来恢复。完成三到四个这样的周期后，你可以进行更长的15到20分钟大脑休息。为什么这有效？它通过制造紧迫感来对抗大脑天然的分心倾向。对吧？

It's like a sprint, followed by a five minute brain break to recover. After you do three or four sessions, you could take a longer fifteen, twenty minute brain break. Why does this work? It helps to combat your brain's natural tendency to wander by creating a sense of urgency. Right?

你有一个时间限制。而大脑休息能让你保持清醒，帮助你恢复，避免任何形式的倦怠。第四个大脑技巧是可视化并想象那个未来。可能是你给自己的奖励。闭上眼睛，生动地想象完成任务后的积极成果。

You have a constraint. While the brain breaks keep you refreshed, helps you recover to prevent any kind of burnout. The fourth brain tip is to visualize and imagine that future. It might be in a reward that you're giving yourself. Close your eyes and vividly imagine the positive outcome of completing the task.

那会是什么感觉？看起来会怎样？它将如何使你受益？对吧？大脑在与目标相连的激励中蓬勃发展。

How will it feel? How will it look? How will it benefit you? Right? The brain thrives on motivation that's linked to purpose.

当你将任务与未来奖励联系起来时，它们会显得更有意义、更吸引人。第五点来自我们的朋友兼播客嘉宾梅尔·罗宾斯，五秒法则。倒数五、四、三、二、一，然后立即行动。不要犹豫。如果你想用它起床，就像发射火箭一样倒数五、四、三、二、一，然后直接起床。

And when you connect tasks to future rewards, they just feel more meaningful and more engaging. Number five is from our friend and our podcast guest, Mel Robbins, the five second rule. Countdown from five, four, three, two, one, and then take immediate action. No questions asked. You just if you wanna use this to get out of bed, say five four three two one, like you're launching a rocket, and you just get out of bed.

这对你一直逃避的任务行动特别有效。为什么有效？它是一种模式中断。通过打破大脑的习惯循环并给你一点启动能量，从而战胜拖延。如果想了解更多，去听我们与梅尔·罗宾斯的播客或看看她的书。

And this is for especially good for actions on a task you've been avoiding. And why does it work? It it's a pattern interrupt. This disrupts procrastination by overriding your brain's habit loop and giving you a small activation energy boost. And if you want more, go listen to our podcast with Mel Robbins or check out her books.

第六个快速技巧是创建'拖延能量一小时'。什么意思？你能专门抽出一小时集中处理那些逃避的任务吗？通过设定计时器并将其视为挑战来增添乐趣。为什么有效？

Number six quick tip is create a procrastination power hour. What does that mean? Can you dedicate one focused hour to the tasks you've been avoiding? Make it fun by setting a timer and treating it like a challenge. Why it works?

通过将其标记为‘高效一小时’，你将拖延重新定义为更易管理且时间明确的任务。第七个快速技巧，你可以使用所谓的‘诱惑捆绑法’。将你需要做的事情与你喜欢或热爱的事情配对。例如，你可以在打扫时听最喜欢的播客，或去一家高档咖啡店享受专注工作的时光。那么，为什么这有效呢？

By labeling it as a power hour, you reframe procrastination as something that's more manageable and something that's more time bound. Seventh quick tip, you could use something called temptation bundling. Pair something you need to do with something that you enjoy or that you love. For instance, you can listen to your favorite podcast while you're cleaning or treat yourself to a fancy coffee shop for focused work. Now, why does this work?

当你将任务与愉快的活动联系起来时，你更有可能坚持完成它们。你是否厌倦了被无尽的任务清单压得喘不过气？是否苦于一天中没有足够的时间完成所有事情？但如果我告诉你，有一种解决方案可以帮助你重新掌控你的时间、注意力和效率呢？我想向你介绍‘快速生产力’。

You're more likely to stick with tasks when you associate them with enjoyable activities. Are you tired of constantly feeling overwhelmed by your never ending to do list? Do you struggle to find enough hours in the day to accomplish everything you need? But what if I told you there's a solution that can help you take back control of your time, your focus, your productivity? I'd like to introduce you to quick productivity.

这个为期十天的课程旨在为你提供经过验证的策略，帮助你在更短的时间内完成更多工作，同时避免精疲力竭。所以，如果你准备好学会充分利用你的时间、任务和生活，那就别再等待了。点击下方链接了解更多信息，立即锁定你的名额和访问权限。第八个快速技巧：整理你的工作环境。

This ten day course is designed to provide you with the proven strategies you need to get more done in less time without burning out. So if you're ready to learn to get the most out of your time, your tasks and your life, then don't wait any longer. Click the link below to learn more and secure your spot and your access right now. Quick tip number eight. Declutter your work environment.

移除干扰，尤其是手机，创造一个干净、易于管理且鼓舞人心的工作场所，尽你所能。使用工具，无论是降噪耳机还是生产力应用，来阻挡干扰。为什么这有效？当然，杂乱的环境会给许多人带来心理混乱，而一个专注的空间向你的大脑发出信号：是时候学习，是时候工作了。克服拖延的第九个快速技巧。

Remove distractions, especially your phone, and create a clean, manageable, inspiring workplace, you know, as best you can. Use tools, whether it's noise canceling headphones or productivity apps to block distractions. And why does it work? Of course, a cluttered environment creates mental chaos for a lot of people, while a focus space signals to your brain, it's time to learn, it's time to work. Ninth quick tip to overcome procrastination.

改变你的语言。留意你的自我对话，也许你可以从‘必须’转变为‘有机会’。当我们拖延时，我们常常会说，‘我必须做这个。我得去接孩子。我得读书。’

Shift your language. Become aware of your self talk, and maybe you shift from something like have to to get to. Often when we're procrastinating, we're just like, I have to do this. I gotta pick up the kids. I gotta read.

我得锻炼。但如果你把‘得’换成‘有机会’，把‘o’换成‘e’，通过将‘我得’改为‘我有机会’来重塑你的心态。‘我有机会去接孩子。我今天有机会学习和阅读。’

I gotta exercise. But if you change that got to get, change that o to an e. Reframe your mindset by changing I got to into I get to. I get to pick up the kids. I get to learn and read today.

我今天有机会活动身体。举个例子，与其说‘我得写这份报告’，不如说‘我有机会分享我的想法’。你可以明白为什么这有效。它减少了阻力，通过将你的注意力从义务转向机会，减少了摩擦。

I get to move my body today. So, for example, instead of saying, I got to write this report, say, I get to share my ideas. And you can see why it works. It reduces resistance. It reduces friction by shifting your focus from obligation to opportunity.

这会让任务感觉不那么繁重。第十个快速技巧，应用‘吃青蛙’法则。把你最具挑战性或最重要的任务——你的‘青蛙’——放在一天的第一件事来完成。为什么有效？因为早早解决最困难的任务能带给你成就感，一种巨大的成就感，并为一天剩余的时间释放你的脑力能量。

And it makes tasks feel less burdensome. Tenth quick tip, apply the eat the frog method. Do your most challenging or important task, your frog, first thing in the day. Why does it work? Tackling the hardest task early gives you a sense of accomplishment, a big sense of accomplishment, and frees up your mental energy for the rest of the day.

第十一个快速技巧，设定时间限制。与其设定截止日期，不如给自己一个具体的时间段，比如，‘我现在要花三十分钟在这项任务上’。截止日期常常导致拖延，因为我们觉得时间充裕。时间限制则迫使立即行动。约束条件。

Eleventh quick tip, set time limits. Instead of deadlines, instead of saying I'll finish this by the end of the day, give yourself a specific block of time, like, I'll spend thirty minutes on this task right now. Deadlines often lead to procrastination because we feel like we have plenty of time. Time limits force immediate action. Constraints.

有约束条件能强制承诺和激发创造力。它迫使你集中注意力。第十二个快速技巧。建立某种形式的问责机制。如果你真的在与拖延症斗争，或许可以向信任的人分享你的目标，或加入一个能让你负起责任的群体。

Having a constraint forces commitment, creativity. It it forces concentration. Twelfth quick tip. Create some kind of accountability. If you're really struggling with procrastination, maybe you share your goal with someone who you trust or join a group where you can be held accountable.

网上有些工具可以帮助你定期检查进度，或者你可以与朋友约定互相检查。外部问责创造了社会压力和坚持到底的动力。第十三个快速技巧，你可以优先使用艾森豪威尔矩阵。我们在课程中讲过这个。你可以将任务分为四个象限。

There are tools online that could help you with regular check ins or maybe you have a check-in with a friend that can help. External accountability creates social pressure and motivation to follow through. Thirteenth quick tip, you could prioritize using the Eisenhower matrix. We've covered this in programs. You could sort your tasks into four quadrants.

紧急且重要的事，立即做。不紧急但重要的事，可以推迟，对吧？安排到合适的时间。紧急但不重要的事，委托他人。既不紧急也不重要的事，直接删除。

Urgent, important, you do now. Not urgent and important, you can defer it, right? Schedule for similar time. Urgent, not important, you delegate it. Not urgent, not important, you delete it.

为什么有效？它明确了你的优先级，确保你专注于真正重要的事。第十四条快速技巧。庆祝你的进步，而非追求完美。

Why does it work? It clarifies your priorities. It ensures you focus on what truly matters. Number 14, the quick tip. Celebrate your progress, not perfection.

每天结束时，列出你完成的三件事，无论多小，并予以认可。关注进步而非完美，能减轻压力，并可能提升你的动力。第十五条快速技巧，解决拖延的根源。或许需要一些自省。问问自己，为什么你会拖延？

At the end of each day, list three things you accomplished, no matter how small, and just acknowledge it. Focusing on progress instead of perfection, it reduces overwhelm, and it could boost your motivation. Fifteenth quick tip, address the root of procrastination. Maybe do some introspection. Ask yourself, why are you procrastinating?

是害怕失败，害怕成功，缺乏明确目标，感觉准备不足，还是觉得自己不配拥有？一旦找到原因，我们就采取一小步来解决它。理解根源能帮助你应对真正的问题，而非仅仅表象。最后要记住，拖延症与其说是时间管理问题，不如说是管理你的思维、情绪、专注力和能量的问题。从小处着手。

Is it fear of failure, fear of success, lack of clarity, feeling unprepared, you don't feel like you deserve it? Once you identify the cause, let's take one small step to address it. Understanding the root helps you tackle the real issue, not just the symptoms. Final thought, procrastination is less about time management and more about managing your mind, managing your emotions, managing your focus, managing your energy. Start small.

试试这些建议，找到最适合你的方法。记住，小小的步伐会累积成巨大的成果。一点一滴，积少成多。关键在于开始，在你还没完全准备好时就开始，哪怕不够完美。动力会自然而然地推动后续发展。

Experiment with these tips and find what works best for you. Remember, small steps compound into big results. Little by little, a little becomes a lot. The key is to begin, start before you're ready, even imperfectly. Momentum will take care of the rest.

下次见面之前，我是你的大脑教练吉姆·奎克。愿你们突破极限。

Until I see you again, this is your brain coach, Jim Quick. Be limitless.