What's an efficient way to overcome procrastination?
如何有效的克服拖延癥？
Whenever I try to read or study, I get distracted easily. And even when I'm studying, I can't concentrate for more than few minutes. II'll appreciate any tips. Thanks
當(dāng)我想開始閱讀的時候，我發(fā)現(xiàn)我很容易分心。甚至于，當(dāng)我學(xué)習(xí)的時候，我也沒辦法集中注意力幾分鐘。對于您回答的任何建議，我都予以感謝。
I'll answer your question, but first I need to explain all of human civilisation in 2 minutes with the aid of a cartoon snake.
在回答問題之前，我需要借助于一條卡通蛇，用兩分鐘的時間來解釋一下人類的文明。
Humans like to think we're a clever lot. Yet those magnificent, mighty brains that allow us to split the atom and touch the moon are the same stupid brains that can't start an assignment until the day before it's due.
人類總是覺得，我們是很聰明的。然而，那些讓我們可以分裂原子，可以觸摸月球的，高尚的，偉大的大腦同樣也是那個在截止日之前還無法開始任務(wù)的愚蠢的大腦。
We evolved from primitive creatures, but we never quite shed ourselves of their legacy. You know the clever, rational part of your brain you think of as your human consciousness? Let's call him Albert. He lives in your brain alongside an impulsive baby reptile called Rex:
我們是原始物種進(jìn)化而來，但是我們無法擺脫他們留下的東西。你知道嗎？你腦子里聰明和理性的部分就是你所認(rèn)為的意識。我們將他稱之為Albert，他和一個沖動的小爬蟲Rex，一起住在你的腦子里。
You know how you can't help but notice if a stranger is tongue-wettingly gorgeous? That's Rex, and no matter how hard you try, you can never turn him off. He's your instinct, your impulse, your love and your fear. ?
你知道當(dāng)一個特別能說的陌生人出現(xiàn)在你面前時，你為什么會忍不住的注意它呢？這就是Rex。無論你如何努力的嘗試，你都無法擺脫他。他是你的本能，你的沖動，你的喜愛，你的恐懼。
We like to think of Albert as "our true self" - the conscious part of our brain. He's the talking, reasoning part. When we decide to go to the gym or write that term paper, Albert made that decision. But Albert is old, easily exhausted, and switches off all the time.
我們總是認(rèn)為Alert是我們的真正的自己－大腦中的潛意識部分。他是語言、推理的部分。當(dāng)我們決定去健身房或者是寫些學(xué)術(shù)文獻(xiàn)，Albert起到?jīng)Q定性的作用。但是Alert很老了，很容易精疲力盡，并且總是會突然掛掉。
Your brain is locked in a battle of wills between a sleepy professor and an impulsive reptile with unlimited energy. You may as well hand Rex the steering wheel.
你的大腦總是處于意志力的戰(zhàn)役中，是在有限精力的情況下，昏昏欲睡的老教授和一個沖動的小爬蟲之戰(zhàn)。你也許會讓Rex控制著你的大方向。
Rex does listen to Albert. Like a child, he will do a lot of what he's told, as long as he doesn't disagree too much. But if Rex desperately yearns to crash on the sofa to watch Survivor and eat Cheetos, that's what you're going to do.
Rex不聽Alert的。他像是個小朋友，只要他是非常認(rèn)可的，他會非常好的完成自己所說過的話，但是如果他非常渴望t沖向沙發(fā)，看幸存者，吃Cheetos，這將真的成為你即將會做的事情。
The incredible ascension of mankind that surrounds us is largely possible because we've developed systems to nurture the Rex's in our brains, to subdue, soothe and subvert them.
我們周圍的環(huán)境一直在不可思的的變好著，這是非常可能的。因?yàn)槲覀儎?chuàng)造了這樣一套系統(tǒng)去在腦袋中孕育著Rex，去征服他，去安慰他，去摧毀他。
Much of this system we call "civilisation". Widely available food and shelter take care of a lot. So does a system of law, and justice. Mandatory education. Entertainment. Monogamy. All of it calms Rex down for long enough for Albert to do something useful - like discover penicillin, or invent Cheetos.
這個系統(tǒng)，我們稱之為文化。富足的食物和住所將會對此有很大幫助。法律系統(tǒng)，司法，義務(wù)教育，娛樂，一夫一妻制，這些都將在長久時間內(nèi)讓Rex平靜下來，讓Albert做一些更有用的事，像發(fā)現(xiàn)青霉素，或者是發(fā)明Cheetos
Now let's look at your procrastination.
現(xiàn)在我們來看一下你的拖延癥。
You're making a decision with your conscious mind and wondering why you're not ?carrying it out. The truth is your daily decision maker - Rex - is not nearly so mature.
我們通過我們的意識做決定，并且想知道為什么我們不能實(shí)現(xiàn)他。事實(shí)是，你日常的決策者Rex并沒有很成熟。
Imagine you had to constantly convince a young child to do what you wanted. For simple actions, asserting your authority might be enough. "It's time for dinner". But if that child doesn't want to do something, it won't listen. You need to cajole it:
想象一下，你需要不斷的去說服一個小朋友去做你想讓他做的事情。對于一些簡單的行為，靠他對你的忠誠度就夠了。像“吃飯啦”。但是如果這個小朋友并不像想做這件事，他就不會聽了。 你需要用甜言蜜語來誘導(dǎo)他：
Forget logic. Once you've decided to do something, logic and rationale won't help you. Your inner reptile can be placated, scared and excited. But it doesn't speak with language and cannot be reasoned with.
忘記邏輯。一旦你決定要做什么事，邏輯和原則都是無法幫到你的。你內(nèi)心的小爬蟲是溫柔的，害怕的，興奮的。但是他無以言表，也是無理可依的。
Comfort matters.If you're hungry, tired or depressed your baby reptile will rebel. Fail to take care of yourself, and he'll wail and scream and refuse to do a damn thing you say. That's what he's for.Eat, sleep and make time for fun.
安慰事件。如果你餓了，累了，或者是沮喪了，你的小爬蟲將會反抗。他將會不管你，開始哀嚎或者喊叫，然后拒絕做你說的那些事情。這就是他的生活。吃，睡，玩。
Nurture discipline. Build a routine of positive and negative reinforcement. If you want a child to eat their vegetables, don't give them dessert first. Reward yourself for successes, and set up assured punishments for your failure. Classic examples include committing to a public goal, or working in a team - social pressure can influence Rex.
建立原則。建立一套獎懲機(jī)制。如果你想要一個小朋友去吃蔬菜，就不要先給他們甜品。獎勵你成功的時刻，同時也要針對失敗時進(jìn)行懲罰。典型的例子包括承諾一個公開的目標(biāo)，或者團(tuán)隊(duì)作業(yè)，社會壓力會影響到Rex。
Incite emotion. Your reptile brain responds to emotion. That is its language. So get yourself pumped, or terrified. Motivational talks, movies and articles can work, for a while. I use dramatic music (one of my favourite playlists is called Music to conquer worlds by). Picture the bliss associated with getting something done, or the horrors of failing. Make your imagination vivid enough that it shakes you. We use similar tricks on children for a reason: "brush your teeth or they'll fall out".
煽動情緒。你腦子中的小爬蟲會影響到情緒。這就是他的語言。它使你變得上氣不接下氣，感動恐懼。誘發(fā)性的對話，電影，文章都可能在短期內(nèi)起到作用。我會聽一些戲劇化的音樂（我最愛的一個歌單叫做Music to conquer worlds by 用音樂戰(zhàn)勝世界）。描繪出你做好某件事情的美好畫面，或者是失敗時的恐怖畫面。讓你的想象足夠生動并影響到你。我們總是用一些相似的技巧來對待孩子，類似于“你不刷牙他們就會掉了”。
Force a start.
The most important thing you can do is start. Much of Rex's instincts are to avoid change, and once you begin something those instincts start to tip into your favour. With enough time, you can even convince Rex to love doing the things he hated. There's a reason we force kids to go to school or to try piano lessons.
強(qiáng)迫開始。你能做的最重要的事情，就是開始。大部分Rex本能是避免改變,一旦你開始一件事情，本能就會讓你傾斜向你喜歡的那一側(cè)。只要有足夠的時間，你可以相信Rex會愿意做他所討厭的事情。這就是為什么我們要強(qiáng)迫孩子們?nèi)ド蠈W(xué)或者嘗試學(xué)習(xí)鋼琴。
Bias your environment
. Rex is short sighted and not terribly bright. If he sees a Facebook icon, he'll want it. It's like showing a child the start of a cool TV program immediately before bedtime. Design your environment to be free from such distractions: sign out of instant messenger, turn off notifications, turn off email. Have separate places for work and fun, and ideally separate computers (or at least accounts).
調(diào)整環(huán)境
Rex目光短淺，并且并不聰明。如果他看到一個Facebook的符號，他就想要他。就像是在臨睡前給小朋友看一個很酷的電視節(jié)目的開頭。創(chuàng)造一個環(huán)境，一個沒有這些使人分心的事物的環(huán)境：取消標(biāo)記即時消息，關(guān)掉通知，關(guān)掉郵箱等。分開你的工作環(huán)境和娛樂環(huán)境，完美的區(qū)分你的電腦（或者至少是賬號）
Once you know what to look for, you'll start to recognise the patterns and control them.
There's an impulsive baby reptile in your brain, and unfortunately he has the steering wheel. If you can be a good parent to him he'll mostly do what you say, and serve you well. Just remember who's in charge.
一旦你知道了你尋找的是什么，你就可以識別這個模型，并控制他。
在你的腦子里有一個沖動的爬蟲寶寶，不幸的是，他有個方向盤。如果你可以做一個好的媽媽，他將會按照你說的去做，并且很好的為你服務(wù)。要記住，誰主要負(fù)責(zé)！
原文檔鏈接：
https://www.quora.com/Whats-an-efficient-way-to-overcome-procrastination
