【记录】克服拖延症的方法 an exploratory study to overcome procrastination.

文章目录

前言
背景
1、克服的前提是对问题的理解 —— 观看【ted视频】Inside the mind of a master procrastinator
2、理解之后开始寻找解决方案 —— 阅读ted相关文章
- 2.1 第一篇文章
- 2.2 第二篇文章
- 2.3 第三个TED视频
- 2.4 最后一篇文章
小结

前言

Here is an exploratory study to overcome procrastination. Hopefully it helps.

备注：最近看了ted视频，所以不自觉的用英语写了出来 = =

背景

最开始是在网易有道翻译上一个up主的视频中看到她推荐的几个ted视频。我根据搜索看了第一个视频，是讲拖延症的。听完之后感触颇深，遂在ted上继续搜索了拖延症（procrastination）的解决办法。

故在此记录。

1、克服的前提是对问题的理解 —— 观看【ted视频】Inside the mind of a master procrastinator

视频名称：Tim Urban: Inside the mind of a master procrastinator

视频网址：https://www.ted.com/talks/tim_urban_inside_the_mind_of_a_master_procrastinator

我的观后感：

每个人的脑海中有两个东西左右你的决策：1）instant gratification monkey，2）rational decision maker。前者让你拖延，专注于fun and easy的事情；后者才是理性决策。
对拖延症有了一个更加清晰的认知，而这个也是该视频的目的。
看完视频之后，我发现自己还是会继续拖延，但是我在拖延的时候，我会突然想起：自己的脑海中有一只 instant gratification monkey，基于此认知，我会不自觉想打败之，所以拖延的时间不自觉就变短了！！

2、理解之后开始寻找解决方案 —— 阅读ted相关文章

2.1 第一篇文章

以procrastination为关键词在ted上做了一番搜索，找到了一些文章。

文章：This is the real reason you procrastinate — and how to break the habit

链接：https://ideas.ted.com/this-is-the-real-reason-you-procrastinate-and-how-to-break-the-habit/

感觉就这一句有用：

Adam Grant: “[Fuchsia Sirois] knows from experience — and from evidence — that what causes procrastination is not the desire to avoid work. It’s the desire to avoid feelings. More specifically, negative emotions.”

可能是我没看懂

2.2 第二篇文章

文章名：Tired of procrastinating? To overcome it, take the time to understand it

链接：https://ideas.ted.com/tired-of-procrastinating-to-overcome-it-take-the-time-to-understand-it/

Anyone who has ever procrastinated has experienced that feeling of stuckness. “Many people describe procrastination as being stuck at or against a wall or an obstacle they can’t get over,” says Voge. “We are often agitated, we can’t sleep — but we [also] can’t work.” At those times, we find ourselves pulled between two equally strong and compelling forces: the drive to achieve and the fear of failure. We come unstuck only when the fear of not getting things done overrides our fear of failure.

这个还是有用的。

总结一下给出的方法：

充分了解使你拖延的事情，并将其消灭于萌芽（nip it in the bud）

Get familiar with your “greatest hits” of wasting time. Most of us have specific fall-back activities that we do when we’re playing the delaying game. What’s yours — house-cleaning, napping, shopping, reading email, catching up on Netflix? Learn to recognize it so you can nip it in the bud; it’s much easier to prevent falling down the cleaning /napping /shopping rabbit hole rather than pulling yourself out. Voge says, “The greater awareness we have of our tendencies and our motivations, we’re more likely to overcome them.”

重新思考拖延的事情的motivation（为什么要做这件事情），将拖延的事情拆解（这件事情可以分成几个步骤？）。比如，一篇论文，可以先写个outline。但是！要注意避免这个outline后续的工作变成一个新的拖延！
重构价值观。找到让我们拖延的原因。

其他：

16 TED Talks that are perfect for procrastination https://blog.ted.com/15-ted-talks-for-procrastination/
In Case You Missed It: 6 takeaways from the second day of TED2016 https://blog.ted.com/in-case-you-missed-it-6-takeaways-from-the-second-day-of-ted2016/

2.3 第三个TED视频

标题：Self-worth theory: the key to understanding and overcoming procrastination | Nic Voge | TEDxPrincetonU
网址：https://www.ted.com/talks/nic_voge_self_worth_theory_the_hidden_key_to_understanding_and_overcoming_procrastination

拖延症的真正原因不是懒，不是不会时间管理，而是过于渴望成功，同时过于害怕失败带来的痛苦感。这是一种困境。
当完不成任务的破坏感超过了害怕失败的痛苦感，拖延者就会不得不开始做此项任务。
从自我价值学说的角度解释拖延症。

如何克服拖延症？

不要用类似：我如果还不开始，就考不上大学，如果还不开始，就要挂科了这样的理由来克服拖延，这样会加重恐惧感，会收效甚微。
有一些反直觉的方法：如下罗列的三种
1）理解：对自己的倾向性和动机有更清醒的认识；
2）行动：远离回避动机，倾向趋近动机；
罗列动机
任务拆解
3）重塑观念：愿你的选择反映出你的希望，而非恐惧。May your choice reflect your HOPES not your FEARS. 这是趋近-回避动机的绝佳典范。

2.4 最后一篇文章

文章名：Why You Procrastinate (It Has Nothing to Do With Self-Control)
链接：https://www.nytimes.com/2019/03/25/smarter-living/why-you-procrastinate-it-has-nothing-to-do-with-self-control.html

“People engage in this irrational cycle of chronic procrastination because of an inability to manage negative moods around a task.”

Procrastination isn’t a unique character flaw or a mysterious curse on your ability to manage time, but a way of coping with challenging emotions and negative moods induced by certain tasks — boredom, anxiety, insecurity, frustration, resentment, self-doubt and beyond.

“Procrastination is an emotion regulation problem, not a time management problem,”

In fact, there’s an entire body of research dedicated to the ruminative, self-blaming thoughts many of us tend to have in the wake of procrastination, which are known as “procrastinatory cognitions.” The thoughts we have about procrastination typically exacerbate our distress and stress, which contribute to further procrastination, Dr. Sirois said.

But the momentary relief we feel when procrastinating is actually what makes the cycle especially vicious. In the immediate present, putting off a task provides relief — “you’ve been rewarded for procrastinating,” Dr. Sirois said. And we know from basic behaviorism that when we’re rewarded for something, we tend to do it again. This is precisely why procrastination tends not to be a one-off behavior, but a cycle, one that easily becomes a chronic habit.

==========================

We must realize that, at its core, procrastination is about emotions, not productivity. The solution doesn’t involve downloading a time management app or learning new strategies for self-control. It has to do with managing our emotions in a new way.

To rewire any habit, we have to give our brains what Dr. Brewer called the “Bigger Better Offer” or “B.B.O.”

In the case of procrastination, we have to find a better reward than avoidance — one that can relieve our challenging feelings in the present moment without causing harm to our future selves. The difficulty with breaking the addiction to procrastination in particular is that there is an infinite number of potential substitute actions that would still be forms of procrastination, Dr. Brewer said. That’s why the solution must therefore be internal, and not dependent on anything but ourselves.

======================== 解决方案
Cultivate curiosity: If you’re feeling tempted to procrastinate, bring your attention to the sensations arising in your mind and body. What feelings are eliciting your temptation? Where do you feel them in your body? What do they remind you of? What happens to the thought of procrastinating as you observe it? Does it intensify? Dissipate? Cause other emotions to arise? How are the sensations in your body shifting as you continue to rest your awareness on them?

Consider the next action: This is different than the age-old advice to break up a task you’re tempted to avoid into bite-sized chunks. According to Dr. Pychyl, focusing only on the “next action” helps calm our nerves, and it allows for what Dr. Pychyl called “a layer of self-deception.” At the start of a given task, you can consider the next action as a mere possibility, as if you were method acting: “What’s the next action I’d take on this if I were going to do it, even though I’m not?” Maybe you would open your email. Or perhaps you would put the date at the top of your document. Don’t wait to be in the mood to do a certain task. “Motivation follows action. Get started, and you’ll find your motivation follows,” Dr. Pychyl said.

Make your temptations more inconvenient: It’s still easier to change our circumstances than ourselves, said Gretchen Rubin, author of “Better Than Before: What I Learned About Making and Breaking Habits.” According to Ms. Rubin, we can take what we know about procrastination and “use it to our advantage” by placing obstacles between ourselves and our temptations to induce a certain degree of frustration or anxiety. If you compulsively check social media, delete those apps from your phone or “give yourself a really complicated password with not just five digits, but 12,” Ms. Rubin said. By doing this, you’re adding friction to the procrastination cycle and making the reward value of your temptation less immediate.

On the other side of the coin, Ms. Rubin also suggested that we make the things we want to do as easy as possible for ourselves. If you want to go to the gym before work but you’re not a morning person, sleep in your exercise clothes. “Try to remove every, every, every roadblock,” Ms. Rubin said.

小结

差不多了，看了很久了也。

花了很多时间，逐渐了解到了

拖延的本质、相关认知
克服拖延的一些方法

够了够了。希望以后在生活中能够用的是，活学活用，将理论践行之。

2020年12月21日22:42:00