克服拖延症的有效方法（一）
正文翻译
What's an efficient way to overcome procrastination?
有哪些克服拖延症的有效方法？
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处
有哪些克服拖延症的有效方法？
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处
评论翻译
一年中80%的时间，我们醒来的时候都是寒冷刺骨，我们住在竹屋里，这些竹屋几乎不能保护我们免受疾病的侵袭，更别说北方的寒风了。
然而，除非是病入膏肓或身体受伤，否则每一个学生和工作人员都会在4点15分准时出现在户外禅修区，甚至连我们的狗狗都没迟到过，而且我们会做坐禅、冥想，做软武术训练，一直到10点，期间只有一次短暂的茶歇。
但真正的重点是：
每天改进1%，不管你是想多学一点还是多读一点，这种滴水不漏的改进都会随着时间的推移而复合。
但我尤其喜欢的，是Kaizen的另一个东西，这个东西大家谈得不多，那就是可视化管理的理念，意思差不多是说，要找到一个非常具体可见的方法来跟踪你的进展。
无论你是在一张纸上画出时间间隔的检查标记，还是从白板上擦掉你已经完成的任务，你真正看到进展是极其重要的。
( 顺便说一句，现在我明白了电子游戏为什么如此有效，让人上瘾 )
Brenton Weyi, Essayist; Grew up in extreme poverty
I used to live, train and work and at a center for meditation and martial arts in the misty mountains of North Thailand — near the Chinese border. We would get up at 4am, every single day, and begin our meditation and training. (Here’s a photo I took while there)
For 80% of the year, it was bitterly cold when we woke up. And we lived in this thin bamboo huts that could barely protect you from a disease-laden mosquito, let alone the northern chill.
And yet, unless they were deathly ill or physically injured, every student and staff member showed up at the outdoor meditation area at 4:15 — on the dot. Not even our resident canine was late. And we would do sitting meditation, active meditation and do soft martial art training until 10am, with only one brief tea break.
我曾经在泰国北部一个靠近中国边境的、迷雾重重的山区生活、训练和工作，这里是一个禅修和武术中心，我们每天凌晨4点起床，开始冥想和训练。(这是我在那里拍的照片)
I used to live, train and work and at a center for meditation and martial arts in the misty mountains of North Thailand — near the Chinese border. We would get up at 4am, every single day, and begin our meditation and training. (Here’s a photo I took while there)
For 80% of the year, it was bitterly cold when we woke up. And we lived in this thin bamboo huts that could barely protect you from a disease-laden mosquito, let alone the northern chill.
And yet, unless they were deathly ill or physically injured, every student and staff member showed up at the outdoor meditation area at 4:15 — on the dot. Not even our resident canine was late. And we would do sitting meditation, active meditation and do soft martial art training until 10am, with only one brief tea break.
我曾经在泰国北部一个靠近中国边境的、迷雾重重的山区生活、训练和工作，这里是一个禅修和武术中心，我们每天凌晨4点起床，开始冥想和训练。(这是我在那里拍的照片)
一年中80%的时间，我们醒来的时候都是寒冷刺骨，我们住在竹屋里，这些竹屋几乎不能保护我们免受疾病的侵袭，更别说北方的寒风了。
然而，除非是病入膏肓或身体受伤，否则每一个学生和工作人员都会在4点15分准时出现在户外禅修区，甚至连我们的狗狗都没迟到过，而且我们会做坐禅、冥想，做软武术训练，一直到10点，期间只有一次短暂的茶歇。
So one day, after a couple months of observing this, I finally decided to ask to Headmaster how he always got people to show up on time. His response was:
“I always tell everyone that the walk is 50 feet from your hut and that there will be tea after the first hour. I don’t discuss anything that will happen after that. You see Brenton, the brain can only accomplish what it can grasp.”
This was extremely profound. The biggest challenge with accomplishing any large task (whether it’s a few hours or a few decades) is that it’s too abstract for the brain. We can say ‘I want to get my homework done in the next 3 hours.’ But as soon as you sit down to actually take action, your brain gets mired and daunted, you pull up Netflix, and you end up looking at the clock, wondering where the last 3 hours went.
在观察了几个月之后，有一天我终于决定向校长询问他是如何让大家准时到场的，他的回答是：
"我总是告诉大家，步行距离你的小屋只有50英尺，一个小时后会有茶水，我不会讨论之后会发生的任何事情，布伦顿，你看，大脑只能完成它能把握的事情。"
这一点极为深刻，完成任何大型任务（不管是几个小时还是几十年），最大挑战是，它对大脑来说太抽象了。
我们可以说“我想在未来3小时内完成作业”，但只要你坐下来真正采取行动，你的大脑就会陷入困境，望而生畏，于是你打开了 Netflix，最终你只能看着时钟，想着过去的3个小时都哪去了。
“I always tell everyone that the walk is 50 feet from your hut and that there will be tea after the first hour. I don’t discuss anything that will happen after that. You see Brenton, the brain can only accomplish what it can grasp.”
This was extremely profound. The biggest challenge with accomplishing any large task (whether it’s a few hours or a few decades) is that it’s too abstract for the brain. We can say ‘I want to get my homework done in the next 3 hours.’ But as soon as you sit down to actually take action, your brain gets mired and daunted, you pull up Netflix, and you end up looking at the clock, wondering where the last 3 hours went.
在观察了几个月之后，有一天我终于决定向校长询问他是如何让大家准时到场的，他的回答是：
"我总是告诉大家，步行距离你的小屋只有50英尺，一个小时后会有茶水，我不会讨论之后会发生的任何事情，布伦顿，你看，大脑只能完成它能把握的事情。"
这一点极为深刻，完成任何大型任务（不管是几个小时还是几十年），最大挑战是，它对大脑来说太抽象了。
我们可以说“我想在未来3小时内完成作业”，但只要你坐下来真正采取行动，你的大脑就会陷入困境，望而生畏，于是你打开了 Netflix，最终你只能看着时钟，想着过去的3个小时都哪去了。
So here are a few things that might help:
First, I think it’s important to understand why we procrastinate.
Biologically, there are two main “nervous systems” in your body that dictate your mood and actions.
Sympathetic Nervous System. Your sympathetic nervous system is responsible for your “flight or fight” response. It gets you amped up, pumps you full of adrenaline and cortisol, and makes you ready to face danger at a moment’s notice
Parasympathetic Nervous System. Your parasympathetic nervous system is responsible for relaxation. It calms you down after a fight-or-flight response and brings you back to a state of normalcy with large releases of serotonin.
以下是一些可能有帮助的方法：
首先，我认为要了解我们为什么会拖延，这点很重要。
从生物学角度来说，你的身体里有两个主要的 "神经系统"，它们决定着你的情绪和行动。
交感神经系统
你的交感神经系统负责你的 "逃跑或战斗 "反应，它让你兴奋起来，给你注入满满的肾上腺素和皮质醇，让你随时准备面对危险。
副交感神经系统
你的副交感神经系统负责放松，它能让你在战斗或逃跑的反应后平静下来，并通过大量释放血清素让你恢复到正常状态。
First, I think it’s important to understand why we procrastinate.
Biologically, there are two main “nervous systems” in your body that dictate your mood and actions.
Sympathetic Nervous System. Your sympathetic nervous system is responsible for your “flight or fight” response. It gets you amped up, pumps you full of adrenaline and cortisol, and makes you ready to face danger at a moment’s notice
Parasympathetic Nervous System. Your parasympathetic nervous system is responsible for relaxation. It calms you down after a fight-or-flight response and brings you back to a state of normalcy with large releases of serotonin.
以下是一些可能有帮助的方法：
首先，我认为要了解我们为什么会拖延，这点很重要。
从生物学角度来说，你的身体里有两个主要的 "神经系统"，它们决定着你的情绪和行动。
交感神经系统
你的交感神经系统负责你的 "逃跑或战斗 "反应，它让你兴奋起来，给你注入满满的肾上腺素和皮质醇，让你随时准备面对危险。
副交感神经系统
你的副交感神经系统负责放松，它能让你在战斗或逃跑的反应后平静下来，并通过大量释放血清素让你恢复到正常状态。
Why is this important? Well, biologically, our bodies try to avoid using energy as much as possible. Why? Because if you’re expending all of your energy studying and doing yard work, how will you have enough left over to run away from a bear (or so your body asks)?
At the end of the day, that’s how we are designed. In fact, that’s how all animals are designed. We conserve our energy until dangerous situations, then either run or fight in a high-pressure state, and then return to a state of relaxation and grazing again.
Do lions hunt at all hours of the day and night? Absolutely not. They spend a lot of their time relaxing by a lake, playing, and sleeping. Then when they need to hunt or defend themselves, they go into an intense – temporary – predator mode.
So if we want to do good work, we have to understand this essential nature of the human being.
为什么这很重要呢？从生物学上讲，我们的身体会尽量避免使用能量。
为什么这么说？
因为如果你把所有的精力都花在学习和打理院子上，你怎么会有足够的余力去躲避一只熊（或者说你的身体会这么问）？
说到底，我们就是这样设计出来的，事实上，所有动物都是这样设计，我们会保存能量，直到遇到危险情况，然后在高压状态下要么跑，要么打，然后再回到一个放松和吃草的状态。
狮子会不分昼夜地捕猎吗？绝对不会，它们会花很多时间在湖边放松、玩耍和睡觉，然后当它们需要捕猎或自卫时，它们就会进入激烈的、短暂的捕食者模式。
所以，如果我们想做好工作，就必须了解人类的这种本质。
At the end of the day, that’s how we are designed. In fact, that’s how all animals are designed. We conserve our energy until dangerous situations, then either run or fight in a high-pressure state, and then return to a state of relaxation and grazing again.
Do lions hunt at all hours of the day and night? Absolutely not. They spend a lot of their time relaxing by a lake, playing, and sleeping. Then when they need to hunt or defend themselves, they go into an intense – temporary – predator mode.
So if we want to do good work, we have to understand this essential nature of the human being.
为什么这很重要呢？从生物学上讲，我们的身体会尽量避免使用能量。
为什么这么说？
因为如果你把所有的精力都花在学习和打理院子上，你怎么会有足够的余力去躲避一只熊（或者说你的身体会这么问）？
说到底，我们就是这样设计出来的，事实上，所有动物都是这样设计，我们会保存能量，直到遇到危险情况，然后在高压状态下要么跑，要么打，然后再回到一个放松和吃草的状态。
狮子会不分昼夜地捕猎吗？绝对不会，它们会花很多时间在湖边放松、玩耍和睡觉，然后当它们需要捕猎或自卫时，它们就会进入激烈的、短暂的捕食者模式。
所以，如果我们想做好工作，就必须了解人类的这种本质。
1. Give Yourself Less Time
This sounds counter-intuitive, but it follows a principle known as Parkinson's law. Parkinson’s Law essentially states that you’ll take as much time to do something as you give yourself. One of the most effective places I’ve lived in, surprisingly, was Brazil. Yes, Brazilians run on a different time schedule and can be overly relaxed and late, but when they get to work, they are massively productive. That’s because they socialize and connect until they only have enough time to do something.
One time, I had an education coordinator I was working with down there named Gabriela, and she had a task that was due at 4pm. She knew that it should only take her an hour. So from 11am from 3pm, she sat around with her colleague, joking in Portuguese about how cute she thought Barack Obama was. Then, at 3pm, like clockwork, she suddenly stopped talking, grabbed a pile of papers, whipped out her 2 computers, and produced a high-quality report with filed documents by 4pm.
And upon reflection, this made sense. It reminded me of the late, great Stephen R. Covey (author) and his concept of Sharpening the Saw (the 7th Habit of Highly Effective People). Dr. Covey made an argument based on the principle that if you have 6 hours to chop a tree, spend 4 sharpening your saw.
1. 给自己更少的时间
这听起来有悖常理，但它遵循的是一个被称为“帕金森定律”的原则，帕金森定律本质上说，你给自己多少时间，就会花多少时间去做一件事。
在我所住过的地方中，最有效的一个，竟然是巴西，是的，巴西人的时间安排很不一样，可能会过于放松，甚至迟到，但当他们开始工作时，他们的工作效率却非常高，这是因为他们平时会进行社交和交流，直到他们只有足够的时间去做一些事情。
有一次，我和一个叫加布里埃拉的教育协调员一起工作，她有一个任务，下午4点就要完成，她知道，这应该只需要她1个小时，所以从上午11点到下午3点，她和她的同事坐在一起，用葡萄牙语开玩笑，说她觉得奥巴马有多可爱，然后，到了下午3点，就像定了闹钟钟一样，她突然不说话了，抓起一堆文件，拿出她的两台电脑，在下午4点前提交了一份高质量的文件报告。
仔细一想，这也是情理之中的事，这让我想起了已故的伟大作家史蒂芬 · R · 柯维和他的 “磨锯”概念（ 《高效能人士的第七个习惯》）（注：意思大概是“磨刀不误砍柴工”），柯维博士的论点是基于这样一个原则：如果你有6个小时砍树，就花4个小时磨锯子。
This sounds counter-intuitive, but it follows a principle known as Parkinson's law. Parkinson’s Law essentially states that you’ll take as much time to do something as you give yourself. One of the most effective places I’ve lived in, surprisingly, was Brazil. Yes, Brazilians run on a different time schedule and can be overly relaxed and late, but when they get to work, they are massively productive. That’s because they socialize and connect until they only have enough time to do something.
One time, I had an education coordinator I was working with down there named Gabriela, and she had a task that was due at 4pm. She knew that it should only take her an hour. So from 11am from 3pm, she sat around with her colleague, joking in Portuguese about how cute she thought Barack Obama was. Then, at 3pm, like clockwork, she suddenly stopped talking, grabbed a pile of papers, whipped out her 2 computers, and produced a high-quality report with filed documents by 4pm.
And upon reflection, this made sense. It reminded me of the late, great Stephen R. Covey (author) and his concept of Sharpening the Saw (the 7th Habit of Highly Effective People). Dr. Covey made an argument based on the principle that if you have 6 hours to chop a tree, spend 4 sharpening your saw.
1. 给自己更少的时间
这听起来有悖常理，但它遵循的是一个被称为“帕金森定律”的原则，帕金森定律本质上说，你给自己多少时间，就会花多少时间去做一件事。
在我所住过的地方中，最有效的一个，竟然是巴西，是的，巴西人的时间安排很不一样，可能会过于放松，甚至迟到，但当他们开始工作时，他们的工作效率却非常高，这是因为他们平时会进行社交和交流，直到他们只有足够的时间去做一些事情。
有一次，我和一个叫加布里埃拉的教育协调员一起工作，她有一个任务，下午4点就要完成，她知道，这应该只需要她1个小时，所以从上午11点到下午3点，她和她的同事坐在一起，用葡萄牙语开玩笑，说她觉得奥巴马有多可爱，然后，到了下午3点，就像定了闹钟钟一样，她突然不说话了，抓起一堆文件，拿出她的两台电脑，在下午4点前提交了一份高质量的文件报告。
仔细一想，这也是情理之中的事，这让我想起了已故的伟大作家史蒂芬 · R · 柯维和他的 “磨锯”概念（ 《高效能人士的第七个习惯》）（注：意思大概是“磨刀不误砍柴工”），柯维博士的论点是基于这样一个原则：如果你有6个小时砍树，就花4个小时磨锯子。
One of my old high school teachers used to say: “Sometimes, just think about the project or paper you’re working on. Some people don’t think that that’s work. But in my opinion, that’s the hardest work you can possibly do.”
The whole idea of sharpening the saw is making sure that you’re mentally and physically prepared to do a burst of powerful work. This can take many forms:
Sleeping
Eating Nutritiously
Meditating
Brainstorming/Story boarding
Going for a walk
Eating a meal with a loved one
Setting up materials
Planning
Thinking
我以前的一个高中老师曾经说过， "有时候，只要想想你正在做的项目或论文就好了，有些人不认为那是工作，但在我看来，那可能是你做的最艰难的工作。"
“磨锯子”的整个想法就是确保你在精神上和身体上已经准备好做一连串有力的工作，这可以采取多种形式：
睡觉
营养饮食
冥想
头脑风暴/分镜图
散步
与亲人共进晚餐
设置材料
规划
思考
The whole idea of sharpening the saw is making sure that you’re mentally and physically prepared to do a burst of powerful work. This can take many forms:
Sleeping
Eating Nutritiously
Meditating
Brainstorming/Story boarding
Going for a walk
Eating a meal with a loved one
Setting up materials
Planning
Thinking
我以前的一个高中老师曾经说过， "有时候，只要想想你正在做的项目或论文就好了，有些人不认为那是工作，但在我看来，那可能是你做的最艰难的工作。"
“磨锯子”的整个想法就是确保你在精神上和身体上已经准备好做一连串有力的工作，这可以采取多种形式：
睡觉
营养饮食
冥想
头脑风暴/分镜图
散步
与亲人共进晚餐
设置材料
规划
思考
In the words of the insightful James Altucher:
“Procrastination is your body telling you that you need to back off a bit and think more about what you are doing.”
Let’s look at to hypothetical scenarios in which you had 3 hours of studying to do after a full shift of your job. Which of these would be more effective:
Working late at 7pm after a 10-hour day, telling yourself you’ll just “push through it,” while you feel exhausted, hungry and burnt out.
Going home at 7pm, eating a healthy meal, listening to your favorite podcast, calling an old friend, and then getting up 2 hours earlier than normal in the morning, refreshed and alx, to address the extra work.
I think the answer is pretty clear. So why don’t we do this more often?
The answer? Guilt.
用富有洞察力的詹姆斯·阿尔塔彻的话来说就是：
“拖延症即是你的身体告诉你，你需要后退一点，多想想你在做什么。”
让我们来看看这样一个假设场景，在这个场景中，你在换班之后还有3个小时的学习时间，以下哪种方法更有效：
· 在一天工作了10个小时之后，晚上7点加班，告诉自己你会 "挺过去"，而你却感到饥饿、疲惫不堪。
· 晚上7点回家，吃一顿健康的饭菜，听你最喜欢的播客，给老朋友打个电话，然后早上比正常情况下提前2个小时起床，精神抖擞，解决额外的工作。
我想答案是非常明确的，那为什么我们不经常这样做呢？
答案是内疚。
“Procrastination is your body telling you that you need to back off a bit and think more about what you are doing.”
Let’s look at to hypothetical scenarios in which you had 3 hours of studying to do after a full shift of your job. Which of these would be more effective:
Working late at 7pm after a 10-hour day, telling yourself you’ll just “push through it,” while you feel exhausted, hungry and burnt out.
Going home at 7pm, eating a healthy meal, listening to your favorite podcast, calling an old friend, and then getting up 2 hours earlier than normal in the morning, refreshed and alx, to address the extra work.
I think the answer is pretty clear. So why don’t we do this more often?
The answer? Guilt.
用富有洞察力的詹姆斯·阿尔塔彻的话来说就是：
“拖延症即是你的身体告诉你，你需要后退一点，多想想你在做什么。”
让我们来看看这样一个假设场景，在这个场景中，你在换班之后还有3个小时的学习时间，以下哪种方法更有效：
· 在一天工作了10个小时之后，晚上7点加班，告诉自己你会 "挺过去"，而你却感到饥饿、疲惫不堪。
· 晚上7点回家，吃一顿健康的饭菜，听你最喜欢的播客，给老朋友打个电话，然后早上比正常情况下提前2个小时起床，精神抖擞，解决额外的工作。
我想答案是非常明确的，那为什么我们不经常这样做呢？
答案是内疚。
Don’t feel guilty for sharpening the saw
I used to feel extremely guilty for taking time to storyboard out a project, or walk away from my computer to take a restorative nap.
Once I let go of this negative self-talk, I realized just how powerful this method is. I think there’s a reason why Dr. Covey left this habit for last: it’s the hardest one to internalize, but it’s also the most important factor for your success.
And when it is time to buckle down, Give Yourself Less Time. My martial arts headmaster used to say that if you think a task will take 1 hour, give yourself 45 minutes. The added pressure will force you to focus and work at maximum efficiency We can always work far more efficiently than we believe.
不要因为“磨锯子”而感到内疚。
我过去常常因为花时间制作项目脚本或者离开电脑小睡一会儿而感到非常内疚。
一旦我放弃了这种消极的自我暗示，我意识到这种方法是多么有效，我认为柯维博士把这个习惯留到最后是有原因的：
它是最难内化的习惯，但它也是你成功的最重要因素。
当需要全力以赴的时候，给自己更少的时间。
我的武术教练曾经说过，如果你认为一项任务需要1个小时，给自己45分钟，额外的压力会迫使你集中精力，以最高的效率工作。
我们总是可以比我们想象的更有效率地工作。
I used to feel extremely guilty for taking time to storyboard out a project, or walk away from my computer to take a restorative nap.
Once I let go of this negative self-talk, I realized just how powerful this method is. I think there’s a reason why Dr. Covey left this habit for last: it’s the hardest one to internalize, but it’s also the most important factor for your success.
And when it is time to buckle down, Give Yourself Less Time. My martial arts headmaster used to say that if you think a task will take 1 hour, give yourself 45 minutes. The added pressure will force you to focus and work at maximum efficiency We can always work far more efficiently than we believe.
不要因为“磨锯子”而感到内疚。
我过去常常因为花时间制作项目脚本或者离开电脑小睡一会儿而感到非常内疚。
一旦我放弃了这种消极的自我暗示，我意识到这种方法是多么有效，我认为柯维博士把这个习惯留到最后是有原因的：
它是最难内化的习惯，但它也是你成功的最重要因素。
当需要全力以赴的时候，给自己更少的时间。
我的武术教练曾经说过，如果你认为一项任务需要1个小时，给自己45分钟，额外的压力会迫使你集中精力，以最高的效率工作。
我们总是可以比我们想象的更有效率地工作。
2. Create the Best Environment
A. Find the Best Space to Focus. Whatever this means for you, you have to find the best environment to be your most focused self. Maybe it’s your desk, your conference room, or a library. Maybe it could be a coffee shop or your home office. Find what is best for you.
B. Know Your Rhythm. Some people can’t do their best work at traditional hours. I myself am a night owl so I know I’m most productive after midnight. Don’t try to hide it or conform to other people’s standards. Own your rhythm
C. Add Risk & Reward. Maybe you’ll have a nice dinner with your spouse if you get your work done, or maybe you’ll have to pay your friend $100 if you don’t complete your project by your decided deadline. Whatever the system, adding accountability will allow you to be effective and properly invested while you work.
2. 营造最佳环境
A. 找到最佳集中注意力的空间
让自己专注起来，无论这对你意味着什么，你都必须找到最佳的环境，做最专注的自己，也许是你的办公桌，你的会议室，或者图书馆，也许是咖啡馆或你的家庭办公室，找到最适合你的那个地方。
B. 找准自己的节奏
有些人不能在传统的工作时间最好的完成工作，我本人就是个夜猫子，所以我知道午夜之后我的工作效率最高。不要试图隐藏它或迎合其他人的标准，要掌握自己的节奏。
C. 增加风险与奖励
如果你完成了你的工作，也许你会和你的配偶吃一顿丰盛的晚餐，或者如果你没有在规定的期限内完成你的项目，你将不得不付给你的朋友100美元—— 不管是什么制度，加入责任制都能让你在工作的时候更有效率的、适当地投入。
A. Find the Best Space to Focus. Whatever this means for you, you have to find the best environment to be your most focused self. Maybe it’s your desk, your conference room, or a library. Maybe it could be a coffee shop or your home office. Find what is best for you.
B. Know Your Rhythm. Some people can’t do their best work at traditional hours. I myself am a night owl so I know I’m most productive after midnight. Don’t try to hide it or conform to other people’s standards. Own your rhythm
C. Add Risk & Reward. Maybe you’ll have a nice dinner with your spouse if you get your work done, or maybe you’ll have to pay your friend $100 if you don’t complete your project by your decided deadline. Whatever the system, adding accountability will allow you to be effective and properly invested while you work.
2. 营造最佳环境
A. 找到最佳集中注意力的空间
让自己专注起来，无论这对你意味着什么，你都必须找到最佳的环境，做最专注的自己，也许是你的办公桌，你的会议室，或者图书馆，也许是咖啡馆或你的家庭办公室，找到最适合你的那个地方。
B. 找准自己的节奏
有些人不能在传统的工作时间最好的完成工作，我本人就是个夜猫子，所以我知道午夜之后我的工作效率最高。不要试图隐藏它或迎合其他人的标准，要掌握自己的节奏。
C. 增加风险与奖励
如果你完成了你的工作，也许你会和你的配偶吃一顿丰盛的晚餐，或者如果你没有在规定的期限内完成你的项目，你将不得不付给你的朋友100美元—— 不管是什么制度，加入责任制都能让你在工作的时候更有效率的、适当地投入。
3. Know that Flow Takes Time.
It’s important to know that you are not alone. Everyone struggles with the intial resistance of taking action. My man Tim Urban has a great article on beating procrastination that I absolutely love.
And one of the tenets is understanding that the first few minutes (or even longer) can feel like a real struggle. But if you can get through this resistance period, you’ll enter a Flow state, which is where you’re deeply focused and finding intrinsic reward in your work. (In fact, that is exactly what happened to me in writing this answer. First 15 minutes: struggle and distraction. Everything after: focus).
Tim Ferriss also suggests listening to the same song over and over again to help get into a flow state. For me, it can usually be the same artist as long as most of their songs are similar.
3. 明白进入“心流”状态需要时间
重要的是要知道你不是一个人，每个人都在与采取行动的最初阻力作斗争，我的朋友蒂姆 · 厄本有一篇关于战胜拖延症的文章，这篇文章很精彩，我非常喜欢。
此文指出的其中一个原则，就是要明白，在最初的几分钟 ( 甚至更长的时间 ) ，你会感觉像在经历一场艰苦的斗争，但是如果你能度过这段阻力期，你就会进入一种“心流”状态，这是你深度集中精力并在工作中找到内在回报的状态。
( 事实上，这正是我在写这个答案时所遇到的情况，前15分钟: 挣扎和分心，之后: 异常专注 ) 。
蒂姆·厄本还建议，反复听同一首歌，以帮助进入心流状态，对我来说，只要所听歌曲大部是相似的就行，通常可以是同一个歌手。
It’s important to know that you are not alone. Everyone struggles with the intial resistance of taking action. My man Tim Urban has a great article on beating procrastination that I absolutely love.
And one of the tenets is understanding that the first few minutes (or even longer) can feel like a real struggle. But if you can get through this resistance period, you’ll enter a Flow state, which is where you’re deeply focused and finding intrinsic reward in your work. (In fact, that is exactly what happened to me in writing this answer. First 15 minutes: struggle and distraction. Everything after: focus).
Tim Ferriss also suggests listening to the same song over and over again to help get into a flow state. For me, it can usually be the same artist as long as most of their songs are similar.
3. 明白进入“心流”状态需要时间
重要的是要知道你不是一个人，每个人都在与采取行动的最初阻力作斗争，我的朋友蒂姆 · 厄本有一篇关于战胜拖延症的文章，这篇文章很精彩，我非常喜欢。
此文指出的其中一个原则，就是要明白，在最初的几分钟 ( 甚至更长的时间 ) ，你会感觉像在经历一场艰苦的斗争，但是如果你能度过这段阻力期，你就会进入一种“心流”状态，这是你深度集中精力并在工作中找到内在回报的状态。
( 事实上，这正是我在写这个答案时所遇到的情况，前15分钟: 挣扎和分心，之后: 异常专注 ) 。
蒂姆·厄本还建议，反复听同一首歌，以帮助进入心流状态，对我来说，只要所听歌曲大部是相似的就行，通常可以是同一个歌手。
4. Use Kaizen.
Kaizen is a Japanese business concept that I loved learning about during my Asian studies. It essentially means continuous improvement. But the real kicker is: to improve 1% every single day. Whether you want to study a little bit longer or read a little bit more, this drop in the bucket improvement will compound over time.
But something else that I particularly love about Kaizen, that people don’t talk about enough, is the idea of visual management. Basically, finding a very tangible and visible way to track your progress.
A. Breaking your task up into small chunks is very helpful. Maybe you’ll say that you’ll study for 10 minutes and then take a break. It’s the concept of eating the elephant one bite at a time. Or just walking to the meditation area. But seeing your visual progress takes it to the next level.
Whether you draw checkmarks of time intervals on a piece of paper, or erase the tasks that you’ve accomplished off of a whiteboard, literally seeing your progress is extremely. (And incidentally, why I believe video games are so effective and addicting).
4. 使用“Kaizen”法
（ 译注：持续改善法，经营方法改善，这是个日语词，快禅，一个日语姓氏）
Kaizen 是我在亚洲学习期间学习的一个日本商业概念，我非常喜欢，它本质上意味着持续改进。
Kaizen is a Japanese business concept that I loved learning about during my Asian studies. It essentially means continuous improvement. But the real kicker is: to improve 1% every single day. Whether you want to study a little bit longer or read a little bit more, this drop in the bucket improvement will compound over time.
But something else that I particularly love about Kaizen, that people don’t talk about enough, is the idea of visual management. Basically, finding a very tangible and visible way to track your progress.
A. Breaking your task up into small chunks is very helpful. Maybe you’ll say that you’ll study for 10 minutes and then take a break. It’s the concept of eating the elephant one bite at a time. Or just walking to the meditation area. But seeing your visual progress takes it to the next level.
Whether you draw checkmarks of time intervals on a piece of paper, or erase the tasks that you’ve accomplished off of a whiteboard, literally seeing your progress is extremely. (And incidentally, why I believe video games are so effective and addicting).
4. 使用“Kaizen”法
（ 译注：持续改善法，经营方法改善，这是个日语词，快禅，一个日语姓氏）
Kaizen 是我在亚洲学习期间学习的一个日本商业概念，我非常喜欢，它本质上意味着持续改进。
但真正的重点是：
每天改进1%，不管你是想多学一点还是多读一点，这种滴水不漏的改进都会随着时间的推移而复合。
但我尤其喜欢的，是Kaizen的另一个东西，这个东西大家谈得不多，那就是可视化管理的理念，意思差不多是说，要找到一个非常具体可见的方法来跟踪你的进展。
无论你是在一张纸上画出时间间隔的检查标记，还是从白板上擦掉你已经完成的任务，你真正看到进展是极其重要的。
( 顺便说一句，现在我明白了电子游戏为什么如此有效，让人上瘾 )
Procrastination is a challenge for everyone. Even elite martial artists and spiritual cultivators. So don’t be too hard on yourself, and celebrate incremental progress. Then, maybe one day you’ll find yourself marching out the door at 4am into the bitter cold : o )
拖延症对每个人来说都是一个挑战，即使对精英武者和精神修炼者来说也是如此—— 所以不要对自己太苛刻，大可以庆祝渐进式的进步，然后，也许有一天你会发现自己在凌晨4点走向严寒中大门。: o )
拖延症对每个人来说都是一个挑战，即使对精英武者和精神修炼者来说也是如此—— 所以不要对自己太苛刻，大可以庆祝渐进式的进步，然后，也许有一天你会发现自己在凌晨4点走向严寒中大门。: o )
--------------
David Haldorsen
Introducing The Reverse-Procrastination Technique: A Quick Yet Powerful Strategy for Building High Levels of Sustained Motivation for Your Most Boring Tasks!
Fed up with procrastinating on your most important work and study tasks?
Try this!
Here's a serious behavior-science-hack for real mind-numbing tasks like studying for math exams or memorizing dry concept and word lists.
It’s a powerful new strategy called “Reverse-Procrastination” and it’s based on the best motivational science.
It's so effective it has taken some children who received behavioral therapy of the spectrum and has resulted in significant improvements in many more.
It’s also the single most effective, strategy for reversing clinical depression!
介绍一下 "逆向拖延术"：一个快速而强大的策略，为你最无聊的任务建立高水平的持续动力!
厌倦了在最重要的工作和学习任务上拖拖拉拉？
试试这个方法吧 !
这是一个严肃的行为科学小技巧，适用于真正令人心力交瘁的任务，比如数学考试复习、记忆枯燥的概念和单词表。
这是一个强大的新策略，叫做 "逆向拖延"，它基于最好的激励科学。
它非常有效，以至于一些接受了一系列这种行为疗法的孩子在很多方面都有了显著的改善。
它也是治疗临床抑郁症唯一、最有效的策略！
David Haldorsen
Introducing The Reverse-Procrastination Technique: A Quick Yet Powerful Strategy for Building High Levels of Sustained Motivation for Your Most Boring Tasks!
Fed up with procrastinating on your most important work and study tasks?
Try this!
Here's a serious behavior-science-hack for real mind-numbing tasks like studying for math exams or memorizing dry concept and word lists.
It’s a powerful new strategy called “Reverse-Procrastination” and it’s based on the best motivational science.
It's so effective it has taken some children who received behavioral therapy of the spectrum and has resulted in significant improvements in many more.
It’s also the single most effective, strategy for reversing clinical depression!
介绍一下 "逆向拖延术"：一个快速而强大的策略，为你最无聊的任务建立高水平的持续动力!
厌倦了在最重要的工作和学习任务上拖拖拉拉？
试试这个方法吧 !
这是一个严肃的行为科学小技巧，适用于真正令人心力交瘁的任务，比如数学考试复习、记忆枯燥的概念和单词表。
这是一个强大的新策略，叫做 "逆向拖延"，它基于最好的激励科学。
它非常有效，以至于一些接受了一系列这种行为疗法的孩子在很多方面都有了显著的改善。
它也是治疗临床抑郁症唯一、最有效的策略！
It's called "positive-reinforcement" which is defined as any event or experience that follows a behavior that increases that behavior in the same (or related) situation next time.
By its very definition, positive reinforcement (PR) can't fail to get amazing results.
Properly understood and applied PR is the single most powerful tool for accelerating brain-based habit formation. It’s also the key to rapidly replacing bad habits with healthy ones fast.
In fact, you will not find a single truly effective "procrastination cure" or "ridiculously effective productivity or life hack" that doesn't have PR as its center-piece.
Reverse-procrastination actually let us take all that high energy motivation for your most fun, time-wasting activities and plug it directly into the work or studying you’re avoiding through procrastination.
And you can actually build a solid high-performance study habit in the process.
它被称为“正强化”（心理学术语），定义为任何事件或经历，伴随一个行为，并在下次相同 (或相关) 的情况下增加该行为。
从其定义来看，“正强化”（ 积极强化，PR）必然会产生惊人的效果。
正确理解和应用“正强化”是加速基于大脑的习惯形成的唯一、且最强大的工具，它也是快速用健康习惯取代坏习惯的关键。
事实上，你不会找到任何一种真正有效的 "拖延症治疗方法 "或 "可笑但有效效率手段或生活黑客经验 "不是以“正强化”为中心的。
"逆向拖延" 其实是让我们把你最有趣、最浪费时间的高能量动力，直接插入到你通过拖延避免的工作或学习中。
在这个过程中，你可以建立一个坚实的高效学习习惯。
By its very definition, positive reinforcement (PR) can't fail to get amazing results.
Properly understood and applied PR is the single most powerful tool for accelerating brain-based habit formation. It’s also the key to rapidly replacing bad habits with healthy ones fast.
In fact, you will not find a single truly effective "procrastination cure" or "ridiculously effective productivity or life hack" that doesn't have PR as its center-piece.
Reverse-procrastination actually let us take all that high energy motivation for your most fun, time-wasting activities and plug it directly into the work or studying you’re avoiding through procrastination.
And you can actually build a solid high-performance study habit in the process.
它被称为“正强化”（心理学术语），定义为任何事件或经历，伴随一个行为，并在下次相同 (或相关) 的情况下增加该行为。
从其定义来看，“正强化”（ 积极强化，PR）必然会产生惊人的效果。
正确理解和应用“正强化”是加速基于大脑的习惯形成的唯一、且最强大的工具，它也是快速用健康习惯取代坏习惯的关键。
事实上，你不会找到任何一种真正有效的 "拖延症治疗方法 "或 "可笑但有效效率手段或生活黑客经验 "不是以“正强化”为中心的。
"逆向拖延" 其实是让我们把你最有趣、最浪费时间的高能量动力，直接插入到你通过拖延避免的工作或学习中。
在这个过程中，你可以建立一个坚实的高效学习习惯。
Ok. Here's a quick experiment to try if you want to quickly and effectively start to literally "reverse-procrastinate" right in just minutes:
1. Make a top 5 list of your absolutely most favorite tasks or fun activities.
Prioritize that list in order of enjoyment. Include things like listening to your favorite song, playing a video game, going on social media, etc (activities with the highest PR values are often the high-procrastination tasks we waste the most time doing instead of the work we’re supposed to be doing).
Tip: if it’s an unhealthy behavior - don’t use it as a reward. Get creative and choose a healthy alternative source of positive reinforcement.
2. Now write down and clearly define your most important "high-procrastination task" the one you're avoiding but need to get done the most right now.
This is also known as sexting and Single Tasking your MIT (or most important task). You can pick this by simply:
Brainstorming your study or work tasks.
Writing them out in point form on a sheet of paper
Organizing them in order of importance
Then starting with your #1 MIT on the organized list
Once Your first MIT is done, you then single task the next MIT on your list:
好了，如果你想在几分钟内快速有效地开始“逆向拖延”，这里有一个快速的实验可以尝试：
1. 列出你绝对最喜欢的任务或者有趣的活动的前5名
按照享受的顺序排列这个清单，包括听你最喜欢的歌曲、玩电子游戏、上社交媒体等（ “正强化值”最高的活动往往是我们浪费最多时间的事，而非高拖延任务，也就是我们应该做的工作）。
小贴士：
如果这是一种不健康的行为——不要把它作为奖励，发挥创意，选择一个健康的替代性正强化源。
2. 现在，写下并明确定义你最重要的 "高拖延任务"，即你正在逃避但现在最需要完成的任务
这也就是所谓的选择和单一化最重要的任务（MIT），你可以通过以下简单的方法来做出选择：
· 头脑风暴你的学习或工作任务
· 将它们分点写在一张纸上
· 按重要性排序
· 然后从你整理好的清单上的排名第一的“重要任务”开始
· 一旦你的第一个“重要任务”完成，你就把下一个任务单独列出来
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处
1. Make a top 5 list of your absolutely most favorite tasks or fun activities.
Prioritize that list in order of enjoyment. Include things like listening to your favorite song, playing a video game, going on social media, etc (activities with the highest PR values are often the high-procrastination tasks we waste the most time doing instead of the work we’re supposed to be doing).
Tip: if it’s an unhealthy behavior - don’t use it as a reward. Get creative and choose a healthy alternative source of positive reinforcement.
2. Now write down and clearly define your most important "high-procrastination task" the one you're avoiding but need to get done the most right now.
This is also known as sexting and Single Tasking your MIT (or most important task). You can pick this by simply:
Brainstorming your study or work tasks.
Writing them out in point form on a sheet of paper
Organizing them in order of importance
Then starting with your #1 MIT on the organized list
Once Your first MIT is done, you then single task the next MIT on your list:
好了，如果你想在几分钟内快速有效地开始“逆向拖延”，这里有一个快速的实验可以尝试：
1. 列出你绝对最喜欢的任务或者有趣的活动的前5名
按照享受的顺序排列这个清单，包括听你最喜欢的歌曲、玩电子游戏、上社交媒体等（ “正强化值”最高的活动往往是我们浪费最多时间的事，而非高拖延任务，也就是我们应该做的工作）。
小贴士：
如果这是一种不健康的行为——不要把它作为奖励，发挥创意，选择一个健康的替代性正强化源。
2. 现在，写下并明确定义你最重要的 "高拖延任务"，即你正在逃避但现在最需要完成的任务
这也就是所谓的选择和单一化最重要的任务（MIT），你可以通过以下简单的方法来做出选择：
· 头脑风暴你的学习或工作任务
· 将它们分点写在一张纸上
· 按重要性排序
· 然后从你整理好的清单上的排名第一的“重要任务”开始
· 一旦你的第一个“重要任务”完成，你就把下一个任务单独列出来
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处
3. Use this great on-line "Tomato-Timer http://tomato-timer.com and do the following (Reverse Procrastination is really The Pomodoro Technique on steroids!):
4. Chunk-down your high-procrastination task (Your MIT) into sets of 10 minutes to start.
5. Do 10 minutes of your high procrastination task using the tomato timer, and then enjoy 15 minutes of your most enjoyable activity from your favorites list.
6. Now back to your high procrastination task for 20 minutes, followed by 10 minutes of your high-enjoyment activity. Repeat X2.
Increase the time on your work task again to 30 minutes with 10-minute fun-breaks. Do this 3 times.
7. Jump to 35 minutes on-task, followed by 10 minutes having fun, and repeat X3.
8. Finally, move to 45-minute work-time chunks, followed by 15-minute reward-breaks.
This is your ideal ratio for ongoing work!
Congratulations!
You’ve now transformed your procrastination into high-performance on-task behavior!
3. 使用 "番茄时钟 "（"逆向拖延"实际上就是极端、更有力的番茄工作法! ），并执行以下操作（第4步）：
4. 把高度拖延的任务分成几组，每组10分钟。
5. 用"番茄时钟 "做10分钟高拖延任务，然后享受15分钟你最喜欢的活动列表中最令人愉快的活动。
6. 现在回到你高度拖延任务上，花20分钟，然后花10分钟进行你高度享受活动。重复 x 2
再次增加你工作任务的时间到30分钟，休息10分钟。重复 x 3
7. 跳到35分钟的工作时间，然后休息10分钟。重复 x 3
8. 最后，跳到45分钟的工作时间，然后是15分钟的休息时间。
这是你正在进行的工作的理想比例！
祝贺你！
现在，你已经把拖延症转变为高效率的任务行为了 !
4. Chunk-down your high-procrastination task (Your MIT) into sets of 10 minutes to start.
5. Do 10 minutes of your high procrastination task using the tomato timer, and then enjoy 15 minutes of your most enjoyable activity from your favorites list.
6. Now back to your high procrastination task for 20 minutes, followed by 10 minutes of your high-enjoyment activity. Repeat X2.
Increase the time on your work task again to 30 minutes with 10-minute fun-breaks. Do this 3 times.
7. Jump to 35 minutes on-task, followed by 10 minutes having fun, and repeat X3.
8. Finally, move to 45-minute work-time chunks, followed by 15-minute reward-breaks.
This is your ideal ratio for ongoing work!
Congratulations!
You’ve now transformed your procrastination into high-performance on-task behavior!
3. 使用 "番茄时钟 "（"逆向拖延"实际上就是极端、更有力的番茄工作法! ），并执行以下操作（第4步）：
4. 把高度拖延的任务分成几组，每组10分钟。
5. 用"番茄时钟 "做10分钟高拖延任务，然后享受15分钟你最喜欢的活动列表中最令人愉快的活动。
6. 现在回到你高度拖延任务上，花20分钟，然后花10分钟进行你高度享受活动。重复 x 2
再次增加你工作任务的时间到30分钟，休息10分钟。重复 x 3
7. 跳到35分钟的工作时间，然后休息10分钟。重复 x 3
8. 最后，跳到45分钟的工作时间，然后是15分钟的休息时间。
这是你正在进行的工作的理想比例！
祝贺你！
现在，你已经把拖延症转变为高效率的任务行为了 !
For maximum reverse-procrastination effectiveness: don’t do any of your fun/reward activities unless you’ve completed your on-task time first.
If it’s too hard, chunk down the on-task time to a more manageable chunk, but then increase it again next time.
Even a serious procrastinator can commit to 2 minutes of work or study time, - especially if they know they can do something really fun or relaxing right afterward!
Start your reward activity within 2-seconds maximum after you stop your work-task time, for maximum positive reinforcement effectiveness. The longer you wait to self-reinforce your increasing productivity levels, the less effective that reinforcement is likely to be.
Vary your reward/fun-time tasks. Do the fun or reward task you want to do most from your reward list, but try to mix it up to keep motivation for each reward as high as possible!
You can also reward yourself with healthy but extremely delicious snacks and fun physical activity (i.e. listen to your favorite song but do it on a short stress-busting power walk!) then back to your work or study-task.
为了获得最大的“逆向拖延”效果：除非你已经按时完成了你的任务，否则不要做任何有趣/有奖励的活动。
如果太难，那就把执行任务的时间缩短到一个更容易管理的时间段，然后下次再增加。
即使是一个严重的拖延症患者也完全有能力投入2分钟的工作或学习时间，尤其是当他们知道之后可以做一些非常有趣或放松的事情的时候 ！
停止工作任务后，最多在2秒钟内开始奖励活动，以获得最大的正强化效果，你等待自我强化的时间越长，强化的效果就可能越差。
改变你的奖励/娱乐时间的任务，从你的奖励列表中选择你最想做的，最有趣的奖励任务，但是尽量混合使用它来保持每个奖励的动力，越高越好！
你也可以奖励自己一些健康但是非常美味的零食和有趣的体育活动 ( 比如听你最喜欢的歌曲，一次短暂的消除压力的快速散步)，然后回到你的工作或学习任务。
If it’s too hard, chunk down the on-task time to a more manageable chunk, but then increase it again next time.
Even a serious procrastinator can commit to 2 minutes of work or study time, - especially if they know they can do something really fun or relaxing right afterward!
Start your reward activity within 2-seconds maximum after you stop your work-task time, for maximum positive reinforcement effectiveness. The longer you wait to self-reinforce your increasing productivity levels, the less effective that reinforcement is likely to be.
Vary your reward/fun-time tasks. Do the fun or reward task you want to do most from your reward list, but try to mix it up to keep motivation for each reward as high as possible!
You can also reward yourself with healthy but extremely delicious snacks and fun physical activity (i.e. listen to your favorite song but do it on a short stress-busting power walk!) then back to your work or study-task.
为了获得最大的“逆向拖延”效果：除非你已经按时完成了你的任务，否则不要做任何有趣/有奖励的活动。
如果太难，那就把执行任务的时间缩短到一个更容易管理的时间段，然后下次再增加。
即使是一个严重的拖延症患者也完全有能力投入2分钟的工作或学习时间，尤其是当他们知道之后可以做一些非常有趣或放松的事情的时候 ！
停止工作任务后，最多在2秒钟内开始奖励活动，以获得最大的正强化效果，你等待自我强化的时间越长，强化的效果就可能越差。
改变你的奖励/娱乐时间的任务，从你的奖励列表中选择你最想做的，最有趣的奖励任务，但是尽量混合使用它来保持每个奖励的动力，越高越好！
你也可以奖励自己一些健康但是非常美味的零食和有趣的体育活动 ( 比如听你最喜欢的歌曲，一次短暂的消除压力的快速散步)，然后回到你的工作或学习任务。
And of course, make sure to stay hydrated with lots of filtered water or healthy tea.
If your stress levels are too high to stay focused, put practicing the “Instant Relaxation Response” on your reward list and practices it with the most relaxing music you can find throughout the day.
Why?
Because reducing health-harming toxic stress and feeling deeply relaxed instead is a powerful source of positive reinforcement! It will also allow you to focus on the work you’ve been avoiding until now.
Bonus Tip 1: Use Your Day Planner or calendar to schedule a few longer breaks, to have normal meals and to go for a relaxing stress-busting walk for example 1 walk in the morning and one in the early afternoon.
Bonus Tip 2: Make sure to get a great night’s sleep to give your body and brain the extra boost it needs to really learn your new high-performance learning habits. For example ask yourself: How do I fall asleep in 1 minute or less?
Remember: Always talk to your family doctor before starting any new wellness, health, fitness or diet program/supplement.
当然，要确保身体保持充足的水分，一定要多喝经过过滤的水或健康的茶水来补水。
如果你的压力太大，无法集中注意力，那就把“即时放松回馈”放在你的奖励清单上，可以用一天中你能找到的最放松的音乐来练习。
为什么？
因为减少对健康有害的有毒压力和感觉深深地放松反而是正强化的强大源泉！它还能让你把注意力集中在你一直回避的工作上。
额外的小贴士1:
用你的日程表或者日历安排更长的休息时间，正常吃饭，并且去做一次放松的减压散步，比如早上一次散步，下午一次。
额外的小贴士2:
确保晚上睡个好觉，让你的身体和大脑得到额外的提升，从而真正学会新的高效学习习惯，例如，问问自己：我怎样才能在一分钟或更短的时间内入睡？
记住：在开始任何新的健康、保健、健身或饮食计划/补充计划之前，一定要和你的家庭医生谈谈。
If your stress levels are too high to stay focused, put practicing the “Instant Relaxation Response” on your reward list and practices it with the most relaxing music you can find throughout the day.
Why?
Because reducing health-harming toxic stress and feeling deeply relaxed instead is a powerful source of positive reinforcement! It will also allow you to focus on the work you’ve been avoiding until now.
Bonus Tip 1: Use Your Day Planner or calendar to schedule a few longer breaks, to have normal meals and to go for a relaxing stress-busting walk for example 1 walk in the morning and one in the early afternoon.
Bonus Tip 2: Make sure to get a great night’s sleep to give your body and brain the extra boost it needs to really learn your new high-performance learning habits. For example ask yourself: How do I fall asleep in 1 minute or less?
Remember: Always talk to your family doctor before starting any new wellness, health, fitness or diet program/supplement.
当然，要确保身体保持充足的水分，一定要多喝经过过滤的水或健康的茶水来补水。
如果你的压力太大，无法集中注意力，那就把“即时放松回馈”放在你的奖励清单上，可以用一天中你能找到的最放松的音乐来练习。
为什么？
因为减少对健康有害的有毒压力和感觉深深地放松反而是正强化的强大源泉！它还能让你把注意力集中在你一直回避的工作上。
额外的小贴士1:
用你的日程表或者日历安排更长的休息时间，正常吃饭，并且去做一次放松的减压散步，比如早上一次散步，下午一次。
额外的小贴士2:
确保晚上睡个好觉，让你的身体和大脑得到额外的提升，从而真正学会新的高效学习习惯，例如，问问自己：我怎样才能在一分钟或更短的时间内入睡？
记住：在开始任何新的健康、保健、健身或饮食计划/补充计划之前，一定要和你的家庭医生谈谈。
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