克服拖延症 中英文演讲稿

Hello and welcome to another video. By the end of this video, you will learn how to stop procrastinating once for all. If you are watching this video there was something else, you are supposed to do but then you decided to spend five minutes on Facebook or YouTube and somehow you ended up watching this video.It has been probably an hour or two since you have decided to spend only five minutes.

欢迎你来看这个视频，看完这个视频，你将学会如何一劳永逸的解决拖延的毛病。假设你正在看这个视频，但同时有些其他应该要处理的事情，但你还是决定花五分钟刷下微博或者B站，然后不知怎么的，当你停下来一看时间发现从你决定要花那五分钟开始，到现在一两个小时已经过去了。

I wonder what kind of five minutes are there. Of course you are not planning to waste two hours of your time, but then you wanted to know who liked a recent picture on Instagram or Facebook or may be you wanted to know if I have uploaded a new video and that is how it all started.

说好的只看五分钟呢。。。当然，你并没有打算浪费两个小时，只是突然想知道谁给你的朋友圈或在你的微博上发的东西点了赞，或可能你想看看T君有没有发新的推送。就这样，你开始了拖延。紧接着我会教你怎样用实际行动解决拖延的毛病。

In fact, it always starts like that and then you end up wasting your whole day doing nothing. In short, we just procrastinate in this video. We will see how procrastination works and I will show you a practical way to defeat that please for God's sake don’t procrastination on watching this video till the end, otherwise I won't be able to help you.

事实上，拖延都是像这样开始的，接着你就无所事事的浪费了一整天。简单说，从决定看这个视频的时候拖延就开始了。让我们来看看这是怎么样发生的, 紧接着我会教你怎样用实际行动解决拖延的毛病。然后看在老天的份上，拜托你千万不要在看完这个视频前干别的事情，不然我也帮不了你。

Just be patient for the next few minutes and I promise you that this is the only video you will ever need to watch about how to end procrastination because you will find what ever you are looking for. Before we move on, don’t forget to hit the subscribe button andthe bell besides it to never miss another video. let's first understand how procrastination works in the first place.

只要接下来的几分钟保持耐心，我向你保证，看完这个视频你就会发现它真的能够帮助你解决拖延的问题，因为你可以在视频中找到答案。在视频开始前，赶快关注我吧！ 02

Let's first understand how procrastination works in the first place.Look, your brain always wants to relax. It tried to avoid anything that will force him to work by promising you that will get a better opportunity in the future,for example if someone would give you ahundred bucks now or two hundred bucksafter a year. What a truth. Of course, a hundred bucks now because your brain starts telling you?

首先我么必须先了解拖延的毛病是怎么产生的，你的大脑在绝大多数的时候都想要放松。它努力躲开任何强制要求他工作的东西，它会让你以下次更好的想法去避开任何会逼它运作的事情。举个例子，假设有个人愿意现在给你一百元或一年后给你两百元，你会怎么选择呢？当然是选择现在拿到一百元。因为你的大脑告诉你要拿那一百元？

Imagine all the great things you can do with this money right now, and if you live until next year you will make more than that you can take that money now and invest it,whatever. If you could get this money now,you will certainly get it next yearas well. Your brain will always choose short-term gains over the long-term gains even if they are hundred times more.

想像一下任何你可以用这些钱做到的事情，然后如果你活到明年的话，你就可以赚到更多。你现在就可以拿走这笔钱去投资，随便啦。。。如果你现在就可以拿到这笔钱，你明年当然还是拿到这笔钱。你的大脑就会短视近利，即使这笔钱变成100倍或者更多。

The same thing happens in every other situation that you are procrastinating. But this time it's not about the hundred bucks, but it's about you time or your life because each time you procrastinate you waste your time.When you want to start going to the gym, you always decide to do it tomorrow because today you are tired, you don’t feel like exercising… you will find thousands of reasons where it's better to do it tomorrow because that is your brain wants. Your brain will give you ashort-term solution but in the long run you are messed up.

这种事情在任何你开始拖延的情况下发生。但这次跟那100元一点关系都没有，而是关于你的时间或你的生活，因为每次你拖延了就会浪费时间。每当你想去健身房时，你总会决定明天再去，因为你今天太累了，一点都不想去运动。。。你会找到千百种明天再做会更好的理由，因为你的大脑就希望你明天再处理这些事情。但长期下来你就一团糟了。

Let's say you want to start working. Your brain realizes that you are about to put some energy, soit starts looking for things you enjoyed the most and starts reminding you about them over and over until you do that. So if your brain realizes that you enjoy spending your time on Instagram,it will tell you why don’t you check who liked your recent picture on Instagram? And then you will start working.

假设你正想开始工作，你的大脑发现你正要花点精力在工作上，它就开始寻找你最喜欢的事情，然后不断的提醒你直到你开始做你最喜欢的事情为止。如果你的大脑发现你喜欢花点时间在刷朋友圈上，它就会提醒你：怎么不去看看呢，是谁在你朋友圈的照片上点赞了呢？然后你才会开始工作。

If it is Youtube, why don’t you watch a video to free up your mind and you will be able to focus better on your work? Or why don’t you get first acup of coffee? It will certainly keep you awake, or why don’t you take a nap? It will make you feel fresh and you will work faster. Your brain will always give you reasons why it is better to do itin the future, so the idea is not to let your brain to trick you.

如果你正在刷微博，它就会告诉你：怎么不去看个视频轻松一下呢，好让自己更能集中在工作上。或者你怎么不去倒杯咖啡呢？它可以让你保持清醒！或者去打个盹呢？小憩一下能让

你神清气爽，提升你的工作效率。你的大脑会给你晚点做更好的理由，所以解决的方法就是别让大脑陷害你。

I love coffee myself and every now and then my brain is trying to convince me make a cup of coffee as I am working on this video, although that I had one an hour ago. But luckily, I know a practical way how not to let my brain to trick me which I will be sharing with you in this video right now.

我喜欢咖啡，我的大脑总会尝试说服我去泡杯咖啡即使我再一个小时之前才刚喝过而已。幸运的是，我知道如何采取实际行动防止我的大脑陷害我。接下来我就会跟你们分享我的方法！ 03

The first step is to break up the test into small pieces. Remember that your brain is trying to avoid a lot of work, so when the task looks so big that it literally needs a lot of work and you don’t even know where to start,your brain will automatically start coming with every reason to avoid it. So you have to trick your brain and let him know that you are not going to do anything tough, you are simple going to do a simple task that requires15-20mins maybe. You are not going to spend a lot of energy or time there.

首先将手边的工作分成几个部分，要记得你的大脑会试着避开大量的工作，所以当这件工作看起来很麻烦而且需要下很大功夫时，你甚至不知道该从开始处理哪里，你的大脑会自动的寻找逃避的理由。所以你必须骗你的大脑让它知道你没有要做任何困难的事情，你可能只需要15-20分钟做一件简单的事情。你不需要在这里花费太多的时间和精力。

That's when you break up the task and focus only a small piece of it,your brain isn't going to bother about it. The samething happens when you try to wake up in the morning. Your brain is constantly telling you today is going to be too long and tiring, you have to take shower,drive to your job, work for hours, attended meetings. Another five minutes of sleep isn't going to make a difference. So you will hit that snooze button.

那就是当你把工作分开并集中在一小部分上时大脑不会干扰你的原因。当你早上起床也会发生一样的事情，你的大脑会一直告诉你今天会是累人又漫长的一天，你得冲个澡，开车去上班，工作好几个小时，参加会议。。。再睡个五分钟也不能改变什么，所以你关掉了闹钟。

Now imagine if you focus only on a small piece of it. Just talk yourself forget everything I'm going to take a shower, and if I feel sleepy after that I'll get back to sleep, and you will find it much easier to get up because your brain isn't going to come up with another excuse. It's like when you wake up in the middle of night, and you want to go to the bathroom? It's pretty simple to wake up at that time because you know you’ll get back to sleep after that.

现在想象下如果你只集中在事情的一小部分上，告诉自己你要忘记任何事情，（我要去冲个澡），（然后如果我想睡觉了，我就回去睡觉），接着你会发现起床变简单了因为你的大脑找不到任何借口了。就像你半夜醒来想去上厕所那样，那时你可以很轻易的起床，因为等会就回去接着继续睡觉了。

So once you’re done with the shower, pick up the next problem and soon and so forth. When I feel lazy to goto the gym, I just talk to myself that I'm only going to exercise for ten minutes, and I really mean it. But once I go there, I am done with the ten minutes of training, it gets much easier to stay for another twenty minutes.

所以一旦你洗完澡，接着做下一件事。当我懒得去健身房的时候，我就对自己说我只锻炼十分钟，我是认真的。但是一旦我到了那里，十分钟的训练就结束了，再待上二十分钟就容易多了。

So if you have a test tomorrow and you’re procrastinating to study, instead of focusing on studying the entire textbook, just break itinto little chapters, focus on one part of the time, and forget all other chapters like you don't even have to study there. Just make sure that you break them into little small pieces that you brain won’t fell that you two need a lot of hard work there.

所以，如果你明天有考试，你在拖延学习而不是集中精力学习整本书时，就把它分成几个小章节，只专注于其中的一部分，忘记所有其他章节，就像你甚至不需要在那里学习一样。 04

And that drives me to the second step,which is: create time blocks, remember the example if you would choose a 100 bucks after a year? What if it's handed back now or 200 bucks after thirty minutes? Of course you will choose two hundred bucks after thirty minutesbecause another 100 bucks is a good reward for waiting fifteen minutes.

然后推进到第二个步骤：创建时间块。还记得那个现在拿到100元一年后拿到200元的例子么?如果变成现在拿到100元归还或者30分钟后拿到200元呢?当然你会选择30分钟后拿到200元，因为再等15分钟100美元是一个不错的奖励。

The same thing you can do with other things. Just decide to study or work for thirty minutes regardless of whether it's enough or not, and then you reward yourself with five minutes of break and then, you can check your Instagram,Facebook, watch a video whatever. Set your timer and start working.

你可以对其他事情做同样的事情，只要决定学习或工作30分钟，不管这样的读书或工作量够不够，就奖励自己5分钟的休息时间。然后，你可以查看Instagram, Facebook，看视频什么的。

Remember that within these thirty minutes you cannot do anything other than working, whether it is checking your phone,talking to someone else. Once you learn to stay focused for 30 minutes, upgrade it to forty five minutes and eventually on an hour or more.

记住，在这30分钟内，除了工作，你不能做任何事情，无论是检查你的手机，还是与别人交谈。一旦你学会集中注意力30分钟，就把它提升到45分钟，最终达到一个小时甚至更长时间。

05

At lastly, write down your distractions. Your brain is a master at reminding you of all the things you have to do onceyou start working. I mean you could not even think about them, and now suddenly, the moment you start working, you remember everything you had to dofor the past week: you have to send email, supposed to call Sam and ask himabout the finals, you promise your mom to give her a visit.

最后，写下会让你分心的事情。一旦你开始工作，你的大脑就会提醒你必须做的所有事情。我的意思是你压根没想到这些事情, 当你开始工作时突然想到了。你必须发送电子邮件,应该叫山姆和问他关于期末考的事情, 你答应你妈妈会去看她。

What about the cloth you wanted to wash yesterday? You start remembering things that you would not otherwise. Some of them are really important, and you have to do them. But a lot of them are just there to distract you. Regardless of what is said, your brain keeps thinking about it until you get it done, and you will procrastinating again on your work.

还记得你昨天想洗的那些衣服么？你开始记住一些原本不可能记住的事情。其中一些非常重要，你必须去做。但是它们中的很多只是分散你的注意力。不管别人说了什么，你的大脑都会一直想着它，直到你把它做完，你会再次拖延你的工作。

Here's a simple way to deal with this: have a pencil and apiece of paper in front of you, and write down everything that comes to your mind. Once you're done with your thirty minutes, you can send that email or make that call. Writing it down will help you to stop thinking about it, because you know you will deal with itin fifteen or twenty minutes.

这里有一个简单的方法来解决这个问题:在你面前有一支铅笔和一张纸，写下你想到的每件事。一旦你用完30分钟，你就可以发邮件或打电话。把它写下来会帮助你停止思考它，因为你知道你会在15或20分钟内处理它。 06

So remember, step number one: break up thetask into small pieces,and focus only on one small part of it. Step number two:work for thirty minutes, and then the reward yourself with five minutes ofbreak, and step number three: write down your distractions. I can give you myword that, withthis three simple steps you will stop procrastinating as long asyou practicethem. And now I would love to know your opinion, how do you dealwith procrastination, do you know any secret recipe?

所以请记住，第一步:把任务分成小的部分，只关注其中的一小部分。第二步:工作30分钟，然后奖励自己5分钟的休息时间，第三步:写下你分心的事情。我可以向你保证，通过这三个简单的步骤，只要你练习，你就会停止拖延。现在我想知道你的意见，你如何处理拖延症，你知道什么秘诀吗?

Let me know in the comment below, if youhave found this video helpful then consider subscribing to see more of hisvideos, and I will see youin the next one.

在下面的评论中告诉我，如果你觉得这个演讲有帮助，那么考虑订阅更多他的内容推送可以后台留言，我们明天见。