百科知識視頻之煎蛋小學堂62 力擒拖延癥，科學提高生產力

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?

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

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.

關于這點我們首先得明白其實人的意志力是有限的，事實上一些研究認為，意志力是一項非再生能源而且可能會被徹底用光，這個概念也稱自我損耗，所以與其每天告訴自己要努力，不如嘗試一個更系統性的方法。

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 這看似很明顯 可研究認為，開始著手一件事是提高產能最大的障礙，在我們開始之前，大腦會可視化其中最艱難的部分，然后讓我們去做一些輕松的事而不是試圖模擬真實的工作.

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.

幸運的是我們大腦有一個被稱為蔡格尼克效應的構造，它會迫使人們去完成已經開始了的工作，蔡格尼克效應表明當我們沒有完成任務時，我們就會經歷不適合的入侵性的想法，所以趕緊行動.

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?

就現在，那時間管理科可行么?的我們觀察了那些世界級的音樂家時，就會驚訝的發(fā)現他們不一定都是多做練習，而是做刻意練習，這是因為他們把更多的時間用在了艱難的任務上，把精力集中到了一起，他們沒有把精力分散在一整天當中.

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.

而是進行短時間高強度的訓練并適當休息，不依賴意志力，他們靠的是習慣和嚴謹的安排，研究發(fā)現世界上最優(yōu)秀小提琴家，是按照每練習90分鐘休息15到20分鐘的機制來訓練的，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，但你如何才能嚴格遵守這個機制呢?

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.

重要的一點就是給自己設立期限，把它寫下來，記在日歷上，這樣你完成任務的可能性就更大，在此之上，你要建立一個問責制圖表來記錄你的進度，欄寫上時間跨度，另一欄寫上在短時間內所完成的項目。有點像正在節(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.

寫下你的進度可以實事求是的評估自己的工作，從而不會驕傲的認為自己已經完成了任務，此外跟蹤呢的工作進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 停止多任務處理。感覺上好像你完成的更多。研究認為多任務運行時效率反而更低，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計劃，避免試圖以此完成所有任務，當處理高難度任務時，你可將它分成一個個小任務.

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.

你的大腦就會覺得這些不那么困難了，再著手行動就會輕松許多，有了一個清晰的目標和行動計劃，你的生產率就能達到新的高度。