你为什么拖延，英国小姐姐分析透了 | 伦敦国王学院 | El
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | Okay, so I'm kind of disappointed you clicked on this video because you're probably procrastinating | 好吧,我有点失望 你点击这段视频 因为你可能拖延 |
| 0:04 | from doing something much more important right now, but I'm just going to go ahead and talk | 做一些更重要的事 但我要继续说 |
| 0:08 | about what the science says about why our brains do this. | 我们的大脑为什么要这么做 |
| 0:12 | So if you're anything like me, you've | 所以,如果你像我一样,你已经 |
| 0:13 | probably been in a position where you have this very very important deadline coming up and what | 可能处于一个位置 你有一个非常重要的最后期限 即将来临,什么 |
| 0:19 | you choose to do instead is delete old contacts for your phone or scroll Instagram for two and | 您选择删除您手机的旧联系人, 或滚动Instagram 2 和 |
| 0:24 | a half hours and just completely avoid this thing that you know you have to do, you know no one else | 半个小时 然后完全避免这件事情 你知道你必须做,你不知道其他人 |
| 0:29 | can do for you and you know you're making so much more painful for yourself in the future. | 你可以为你做,你知道 你让自己在未来更加痛苦。 |
| 0:35 | And we talk a lot about this thing called procrastination online, I've done it multiple | 我们在网上谈了很多关于拖延的事情 我做了很多次 |
| 0:39 | times before, but I was actually thinking what does it mean and why scientifically do our brains | 之前,但我实际上在想 它是什么意思,为什么科学做我们的大脑 |
展开字幕全文（89 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Okay, so I'm kind of disappointed you clicked on this video because you're probably procrastinating | 好吧,我有点失望 你点击这段视频 因为你可能拖延 |
| 2 | from doing something much more important right now, but I'm just going to go ahead and talk | 做一些更重要的事 但我要继续说 |
| 3 | about what the science says about why our brains do this. | 我们的大脑为什么要这么做 |
| 4 | So if you're anything like me, you've | 所以,如果你像我一样,你已经 |
| 5 | probably been in a position where you have this very very important deadline coming up and what | 可能处于一个位置 你有一个非常重要的最后期限 即将来临,什么 |
| 6 | you choose to do instead is delete old contacts for your phone or scroll Instagram for two and | 您选择删除您手机的旧联系人, 或滚动Instagram 2 和 |
| 7 | a half hours and just completely avoid this thing that you know you have to do, you know no one else | 半个小时 然后完全避免这件事情 你知道你必须做,你不知道其他人 |
| 8 | can do for you and you know you're making so much more painful for yourself in the future. | 你可以为你做,你知道 你让自己在未来更加痛苦。 |
| 9 | And we talk a lot about this thing called procrastination online, I've done it multiple | 我们在网上谈了很多关于拖延的事情 我做了很多次 |
| 10 | times before, but I was actually thinking what does it mean and why scientifically do our brains | 之前,但我实际上在想 它是什么意思,为什么科学做我们的大脑 |
| 11 | do this because it seemingly makes absolutely no sense. | 这样做是因为它似乎完全没有意义。 |
| 12 | And so I went to the literature and | 所以我去了文学界 |
| 13 | I read a couple of studies on how our brains work in this way and how they are hardwired | 我读了几篇研究 研究我们的大脑是如何用这种方式工作 以及它们是如何硬化的 |
| 14 | to actually procrastinate in the first place and therefore what we can do to avoid it perhaps. | 因此我们或许可以做些什么来避免它。 |
| 15 | So that's what I found, it was quite interesting, I'm not going to lie, and I'm just going to get | 所以我发现,这是相当有趣的, 我不会撒谎, 我只是得到 |
| 16 | straight into it right now. | 直接进入它现在。 |
| 17 | There's one study that highlights this which I really really love | 有个研究突出了这个 我真的很喜欢 |
| 18 | in which participants were put in this very large room and they were asked to take a heavy bucket | 在那里,参与者被安置在这个非常大的房间里, 他们被要求拿一个沉重的桶 |
| 19 | of water from one end to the other, this is all they had to do, but they could pick which bucket | 从一端到另一端的水, 这就是他们必须做的, 但是他们可以挑哪一个桶 |
| 20 | to use. | 用来使用。 |
| 21 | Either one, the bucket right next to them at the end of the hall, or number two, a bucket that | 要么在大厅尽头的桶旁边 要么在第二,一个桶 |
| 22 | was already taken halfway across the hall. | 已经被带过半个大厅 |
| 23 | And although me and you sitting here might think well | 虽然我和你坐在这里会觉得很好 |
| 24 | obviously run to the half of the hall and pick up the bucket, actually they found that the huge | 显然跑到大厅的一半 拿起水桶, 他们发现巨大的 |
| 25 | majority of participants would just pick the bucket right next to them and do a lot more heavy | 大部分的参与者只会在他们旁边捡桶子 做更多的重 |
| 26 | lifting. | 举起 |
| 27 | And on the surface this absolutely makes no sense, but the scientists have a theory as to | 但科学家们有理论认为 |
| 28 | why our brains do this. | 为什么我们的大脑这样做。 |
| 29 | So when we're looking at this action we might think it's one task, | 所以,当我们看着这个行动, 我们可能会认为这是一个任务, |
| 30 | take the bucket to the end of the hall, but actually our brains see it as two separate tasks. | 把桶子带到大厅的尽头, 但实际上我们的大脑把它看作是两个不同的任务。 |
| 31 | One, pick up the bucket, which is fairly easy, and number two, lift and carry the heavy bucket for | 一,拿起水桶,这很简单 第二,抬起,抬起重水桶 |
| 32 | a distance, which is a lot more difficult. | 距离,这更困难。 |
| 33 | And when our brains are faced with multiple tasks, | 当我们的大脑面临多重任务时, |
| 34 | they choose to do the shortest and the easiest one first. | 他们选择先做最短最简单的 |
| 35 | So what our brains are doing are thinking | 所以我们的大脑正在思考 |
| 36 | oh I'll just pick up the bucket right now because this will make the overall tasks that I have to do | 哦,我现在就拿起桶子 因为这样就能完成我必须完成的任务 |
| 37 | a lot less. | 少一点 |
| 38 | Now I have to do one more thing, just carry it as opposed to two. | 现在我必须做一件事, 仅仅携带它相对于两个。 |
| 39 | So when we are | 所以,当我们是 |
| 40 | procrastinating our brains are actually optimized completely correctly, but they're optimized for | 拖累我们的大脑其实是完全正确优化的 但是它们最优化了 |
| 41 | the wrong thing. | 错误的事情。 |
| 42 | Our brains will always try to have less things on our to-do list and they don't | 我们的大脑总是试图减少 我们的待办事项列表上的东西 而他们没有 |
| 43 | really care about how much more difficult our life is going to be made in the future. | 真正关心未来我们的生活会有多艰难。 |
| 44 | And when I say | 当我说 |
| 45 | things on our to-do list it's literally every single thing that our brain wants to do. | 我们的待办事项列表上的内容 其实就是我们大脑想要做的每一件事 |
| 46 | It doesn't | 没有 |
| 47 | have to be real tasks or real jobs. | 必须是真正的任务或真正的工作。 |
| 48 | It can be things like oh I really want to browse Instagram | 可能是哦,我真的很想浏览Instagram |
| 49 | or watch a movie or reply to a text that I blanked three weeks ago which tends to be my favorite act | 或看电影 或回答一个文本 我空白 三周前,这 倾向于是我最喜欢的行为 |
| 50 | of procrastination. | 以延迟的方式。 |
| 51 | Understanding that our brains are optimized to lower the amount of tasks that | 理解我们的大脑被优化 以降低任务量 |
| 52 | we have to do rather than lower the overall quantity of work that we have to do, we can use | 我们必须这样做,而不是降低我们要做的全部工作数量,我们可以利用 |
| 53 | this to our advantage. | 这对我们有利 |
| 54 | The best thing to do in this case is to make our own to-do lists physical | 这个案子最好做的是 将我们自己的待办事宜 列入物理清单 |
| 55 | ones or ones in our mind as opposed to just letting our brains compute things by themselves | 我们头脑中的一或一 而不是让我们的大脑 自己计算的东西 |
| 56 | because as we can see they're not really that great at doing it when it comes to procrastination | 因为正如我们所见 他们并不擅长在拖延的时候这样做 |
| 57 | and work in general. | 和一般的工作。 和一般的工作。 |
| 58 | So instead of leaving those big and heavy tasks go to the bottom of the list | 所以不要把这些繁重的任务放在最下面 |
| 59 | which our brains would naturally do, it's very important to bring those up to the top and realize | 我们的大脑自然会做的, 这是非常重要的, 将那些顶端 并意识到 |
| 60 | nope this is the first big thing that I have to do. | 不,这是我必须做的第一件大事。 |
| 61 | And there's a lot of theories that help with | 有很多理论可以帮助 |
| 62 | swallow the frog kind of productivity theory where you do the biggest most important task of the day | 吞下青蛙类的生产力理论 在那里,你做了一天中最重要的任务 |
| 63 | first because then you can do everything else. | 首先因为那样你就能做其他一切了 |
| 64 | Another thing that can greatly help is also | 还有一件事可以帮助很大: |
| 65 | realizing that big tasks can and should be broken into smaller ones. | 认识到大的任务可以而且应该分成小的任务。 |
| 66 | So instead of thinking that oh | 所以,与其想,哦 |
| 67 | I have to write this huge essay or oh I have to script and film and edit this huge YouTube video, | 我必须写这篇巨作 或哦,我必须脚本和电影 和编辑这个巨大的YouTube视频, |
| 68 | it's much more easy to kind of break it up into smaller steps because then we are literally | 把它分解成更小的台阶就容易多了 因为那时我们实际上 |
| 69 | hacking our brains because by breaking it up into oh just write the title of this video we will have | 黑进我们的大脑 因为通过破解它 oh 只是写这个视频的标题 我们将拥有 |
| 70 | this inner urge to get that task done because now we have more items in our to-do list and also our | 因为我们的待办事项清单中还有更多的项目,还有我们 |
| 71 | brains don't want to do the easy fast ones as soon as possible because it hates having a lot to do. | 大脑不想尽快做简单的快速的,因为它讨厌做很多事情. |
| 72 | So one slightly counter-intuitive way to get a huge project done is just break it down into as | 因此,一个稍微反直觉的方法 完成一个巨大的项目 只是把它细分为 |
| 73 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}因为这样你就会开始想从头开始 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}因为... | |
| 74 | shape or form. | 形状或形式。 |
| 75 | Usually the most easy thing but that's absolutely fine. | 通常最简单的事情,但这是绝对好的。 |
| 76 | This will hopefully get | 希望这能得到 |
| 77 | your gears grinding onto getting started and continued with the task. | 您的齿轮磨在开始和继续任务。 |
| 78 | So kind of taking control | 这么有控制力 |
| 79 | of our to-do lists rather than letting our subconscious go crazy is what will help us get | 而不是让我们的潜意识发疯 是帮助我们获得 |
| 80 | more things done in the shortest amount of time. | 在最短的时间内做更多的事情。 |
| 81 | If you're into this anti-procrastination thing I | 如果你喜欢这个反拖延的事情 |
| 82 | have a few videos which will be up on screen right now. | 有几段录像,现在在屏幕上 |
| 83 | Overall I don't actually think reducing | 总而言之,我并不认为会减少 |
| 84 | procrastination is very important but I do actually very much enjoy the studies and the | 拖延很重要 但我确实非常喜欢学习 |
| 85 | time with me. | 跟我来 |
| 86 | I hope you have a wonderful rest of your day. | 希望你今天有美好的休息时间 |
| 87 | Be kind to yourself and others and | 对你和别人好一点 |
| 88 | don't believe everything you think. | 别相信你想的一切 |
| 89 | Thanks, bye! | 谢谢,再见! |
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