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寻根溯源如何战胜拖延症 How to Stop Procrastinating | 3 Tips on Self-Motivation
Hey, it’s Dr. Liu here with Better LIFE Research TIPS. In this video, I will show you the ultimate reasons for procrastination and the 3 tips on how to stop procrastinating, and be more productive.
Many people have problem of procrastination. We have tasks that we need to do, but we just don’t want to do them right now. So they are always delayed. The ultimate reason for procrastination is that, human beings are naturally emotional, and in most of time, our behaviors are controlled by emotions instead of our rational willpower. Our willpower tells us to do something that will benefit us in the long term. But our emotions often tell us to do something else that is easy and fun, or with quick reward. The problem is that, our willpower is limited. It takes brain energy. And it is not always there. If all the time, we just rely on our willpower to beat our emotions, it would be very hard. Willpower may win a few times when we are strong and focused, but in most of the time, it will lose to our emotions. The good news is, there is something else that is stronger than our emotions. That is our habit. Habit is something we do without much thinking. It is something we do subconsciously, and almost automatically, as daily routine. Once a habit is formed, we do not need much willpower to continue. Habit does not consume much brain energy. If we can transfer our willpower into our daily habit, our willpower will have more chance to affect our behavior. All highly productive people have good work habits. But, to establish a new good habit is not easy. It needs strategic planning, and strong willpower at the start. 
Therefore, our tip No. 1 is, to start from establishing micro-habits. Micro-habit is the habit that requires the least amount of efforts. The No. 1 reason for procrastination is that the task is hard. If our task takes a lot of efforts, we should break it down and start from a micro-task that we can do everyday. We should do this micro-task everyday and make it a micro-habit. Once this micro-habit is established, our body will be more adapted, and then we can gradually increase our daily tasks. For example, if we want to establish a new habit of physical exercise, we can start from a micro-habit of doing at least one pushup everyday. If we have a writing task, we can start from writing at least one sentence everyday. The key is, we do not focus on how much we can write everyday, or whether we are in good mood to write, we focus on doing it everyday. In some good days, we may actually be able to write continuously after we start. In order days, we mays just be able to write a few sentences. But it is OK. The idea is, when we are not focusing on our performance, we make our daily task easier, so we do not have any excuse not to do it. One effective method to establish a new habit is called the “don’t break the chain” method. In this method, everyday, after we complete our task, we put a mark on a calendar. The mark on each day on the calendar will make a continuous chain if we do it everyday. Our objective is “don’t break the chain”. The chain works as a psychological motivator that can push us to complete our daily task. It give us a sense of accomplishment. And as the chain gets longer and longer, we are less likely to break it, because we may feel like we have more to lose.
The tip No. 2 is, focus on self-improvement instead of the benefit of the task. The No. 2 reason for procrastination is that the benefit of our task is often in the future. That is why it often does not provide enough motivation for us to do it right now. Therefore, we need to find new motivations. One way is to focus on our progress rather than the result. We should reward ourselves as long as we are making progress. For that purpose, we need to establish a recording and rewarding system. We record all the progress we made, and reward ourselves based on the records. The recording and rewarding system will provide a more timely and more reliable motivation than the future benefit of the task. It is like transforming our tedious task into a kind of self-improvement game. For example, if we have a writing task, we can compete with ourselves by recording how many minutes we are actually writing or how many words we write every week. We reward ourselves if we are making improvement. The reward can be either material or spiritual, whichever works on us. The key is, we should have continuous positive feedback for our progress, either from outside, or we can create it for ourselves, make it visible to us, so that we can have a sense of accomplishment for our progress. When I start this youtube channel, I was not well prepared. But I tell myself, the most important thing is to get it started, and I can improve everything gradually. After I start, the increasing views and subscribers provide a direct measurement of my progress, and they become my most direct motivation to continue this task.
The tip No. 3 is, dedicate our high-energy time to planning. Basically, there are two types of procrastination. In the first type, the task we are procrastinating is actually very simple, the reason we do not want to do it, is often that we have other stress in our life. We have huge stress in our mind, so we do not want to handle even a simple task on hand. This is actually also the reason for many people to stay late at night. We have stress, we feel guilty for not using our time properly, so we can not even do a simple task of going to bed on time. For this type of procrastination, we may need to address the source of our stress first. But here, I want to focus more on the second type of procrastination. In this type, the task we are procrastinating is often a complex task that involves a lot of creative work. The main reason we do not want to do it, is often that we do not have a clear idea on how to do it.  In this case, we should give enough credit to the planning of the task. We need quality time for planning, so that we can break down a complex task into many small and actionable tasks. Then it would be easier for us to act. The key is, we should realize that the planning takes a lot of energy. As we said, our willpower is limited. At certain time of a day, we may feel more energetic and easier to focus. These high-energy time should be dedicated as our strategic time, specifically for planning and thinking. In our weekly or daily strategic time, we focus on planning on our complex tasks, transforming them into actionable tasks, and we may also review our work habits. For our strategic time, we should create a nice environment, and minimize all the possible distractions. It may be a good idea to follow a certain routine to create a sense of rituality that can help us to enter a very focused mood for our strategic time.
So these are the 3 tips on how to stop procrastinating. They are mainly for long term fix. But sometime we have something need to be done today, but we are just feeling unmotivated and can not focus. What can we do? One quick fix is simply going outside and having a walk for 15 min. Our energy level and our ability to focus can often be improved after a short walk, due to exposure to the nature and to the sunlight. It works on me. Hope it also works on you.
Thanks for watching, I am Dr. Liu with research tips for the underdogs. If we want to be the master of our life, we need to stop procrastinating and start cultivating good work habits. Until next time, let’s start from some micro-habits and make our life different. 
嘿，刘博士在这里有更好的LIFE研究TIPS。在这个视频中，我将向您展示拖延的最终原因以及如何停止拖延和提高工作效率的3个技巧。 6park.com
很多人都有拖延问题。我们需要完成任务，但我们现在不想这样做。所以他们总是被推迟。拖延的最终原因是，人类自然是情绪化的，在大多数时候，我们的行为是由情绪而不是我们的理性意志力控制的。我们的意志力告诉我们做一些长期有益于我们的事情。但是我们的情绪经常告诉我们做一些简单有趣的事情，或者快速奖励。问题在于，我们的意志力有限。它需要大脑能量。它并不总是存在。如果一直如此，我们只是依靠我们的意志力来打败我们的情绪，那将是非常艰难的。当我们强大而专注时，意志力可能会赢得几次，但在大多数情况下，它会失去我们的情绪。好消息是，还有一些比我们的情感更强大的东西。这是我们的习惯。习惯是我们没有太多思考的事情。这是我们在潜意识里，几乎自动地做的事情，就像日常生活一样。一旦习惯形成，我们就不需要太多的意志力来继续。习惯不消耗大量的脑能量。如果我们能够将意志力转化为我们的日常习惯，我们的意志力将有更多机会影响我们的行为。所有高效的人都有良好的工作习惯。但是，建立一个新的好习惯并不容易。它需要战略规划，并在一开始就具有强大的意志力。 6park.com
因此，我们的第1号提示是从建立微观习惯开始的。微习惯是需要最少努力的习惯。拖延的第一个原因是任务很艰巨。如果我们的任务需要付出很多努力，我们应该将其分解，并从我们每天都可以完成的微任务开始。我们应该每天做这个微任务，并使其成为一种微习惯。一旦建立了这种微习惯，我们的身体就会更加适应，然后我们就可以逐步增加我们的日常任务。例如，如果我们想要建立一种新的体育锻炼习惯，我们可以从每天至少做一次俯卧撑的微习惯开始。如果我们有写作任务，我们可以从每天至少写一个句子开始。关键是，我们不关注我们每天能写多少，或者我们是否心情愉快，我们专注于每天都这样做。在一些美好的日子里，我们实际上可以在开始后不断写作。在订单的日子里，我们只能写几句话。但没关系。我们的想法是，当我们不专注于我们的表现时，我们会让日常工作更轻松，所以我们没有任何理由不去做。建立新习惯的一种有效方法叫做“不破链”方法。在这种方法中，我们每天完成任务后，都会在日历上加上标记。如果我们每天都这样做，日历上每天的标记将形成一个连续的链条。我们的目标是“不要打破链条”。该链作为一种心理激励因素，可以促使我们完成日常任务。它给了我们一种成就感。随着链条变得越来越长，我们不太可能打破它，因为我们可能觉得我们还有更多的损失。 6park.com
2号提示是专注于自我改进而不是任务的好处。拖延的第二个原因是我们的任务往往是将来的好处。这就是为什么它现在通常不能为我们提供足够的动力。因此，我们需要找到新的动机。一种方法是关注我们的进步而不是结果。只要我们取得进步，我们就应该奖励自己。为此，我们需要建立一个录音和奖励系统。我们记录我们所取得的所有进展，并根据记录奖励自己。记录和奖励系统将提供比未来任务的更有效和更可靠的动机。这就像把我们繁琐的任务变成一种自我改进的游戏。例如，如果我们有写作任务，我们可以通过记录我们实际写作的分钟数或每周写的单词数来与自己竞争。如果我们正在改进，我们会奖励自己。奖励可以是物质的，也可以是精神的，无论哪种对我们有效。关键是，我们应该从外部持续积极地反馈我们的进展，或者我们可以为自己创造它，让它对我们可见，这样我们就可以对我们的进步有一种成就感。当我启动这个youtube频道时，我没有做好充分的准备。但我告诉自己，最重要的是让它开始，我可以逐步改进一切。在我开始之后，不断增加的观点和订阅者可以直接衡量我的进度，他们成为我继续完成这项任务的最直接动机。 6park.com
3号提示是将我们的高能耗时间用于规划。基本上，拖延有两种类型。在第一种类型中，我们拖延的任务实际上非常简单，我们不想这样做的原因通常是我们在生活中有其他压力。我们心中有很大的压力，所以我们不想处理一个简单的任务。这实际上也是很多人迟到的原因。我们有压力，我们因没有正确使用时间而感到内疚，所以我们甚至不能按时上床睡觉。对于这种类型的拖延，我们可能需要首先解决压力的来源。但在这里，我想更多地关注第二种拖延。在这种类型中，我们拖延的任务通常是一项涉及大量创造性工作的复杂任务。我们不想这样做的主要原因通常是我们对如何做到这一点没有明确的想法。在这种情况下，我们应该给予任务计划足够的信任。我们需要高质量的计划时间，以便我们可以将复杂的任务分解为许多小而可操作的任务。那么我们就更容易采取行动。关键是，我们应该意识到规划需要很多精力。正如我们所说，我们的意志力有限。在一天的某个特定时间，我们可能会感到精力充沛，更容易集中注意力。这些高能耗时间应该作为我们的战略时间，专门用于规划和思考。在我们的每周或每日战略时间里，我们专注于规划复杂的任务，将其转化为可操作的任务，我们也可以审查我们的工作习惯。在我们的战略时期，我们应该创造一个良好的环境，并尽量减少所有可能的干扰。遵循某种惯例创造一种仪式感可能是一个好主意，可以帮助我们在战略时刻进入一种非常集中的情绪。 6park.com
所以这些是关于如何停止拖延的3个技巧。它们主要用于长期修复。但有时候我们今天需要做一些事情，但我们只是感到没有动力而无法集中注意力。我们能做什么？一个快速解决方法是走出去散步15分钟。由于暴露在自然界和阳光下，我们的能量水平和聚焦能力通常可以在短距离步行后得到改善。它适用于我。希望它也适用于你。 6park.com
感谢收看，我是刘博士，为失败者提供研究建议。如果我们想成为我们生活的主人，我们需要停止拖延并开始培养良好的工作习惯。直到下一次，让我们从一些微观习惯开始，让我们的生活与众不同。
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贴主:inmatureTIPS于2019_05_16 16:16:42编辑
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