百科知识视频之煎蛋小学堂62 力擒拖延症，科学提高生产力

In a world that seems busier by the day,Productivity is on the minds of many,But instead of downloading the latest time management app,Or forcing yourself to stay at work for hours on end.How can we use science to crack open the potential of our minds? Is their a secret to being productive?

在当今这个繁忙的世界中，许多人都在想如何提高生产率，可除了下载最新版本的时间管理应用，或者迫使自己不停歇的投入工作，我们有什么科学的办法来激发自己的内在潜能呢?提高产能有什么秘密么?

The first thing to come to terms with is that your willpower is simply not enough,In fact some studies suggest that Willpower is an exhaustable source that can be entirely used up,This is a concept known as the ago depletion,So instead of convincing yourself to simply try harder.A more methodical approach is suggested.

关于这点我们首先得明白其实人的意志力是有限的，事实上一些研究认为，意志力是一项非再生能源而且可能会被彻底用光，这个概念也称自我损耗，所以与其每天告诉自己要努力，不如尝试一个更系统性的方法。

The first step:Get started It may seem obvious but studies have shown,Starting a project to be the biggest barrier to productivity.Before starting our brain visualizes the hardest parts to come.And instead tries to simulate real work by focusing on small mindless tasks.

第一步：立即行动 这看似很明显 可研究认为，开始着手一件事是提高产能最大的障碍，在我们开始之前，大脑会可视化其中最艰难的部分，然后让我们去做一些轻松的事而不是试图模拟真实的工作.

Luckily there's construct of the mind known as the zeigarnik effect,Which compels humans to finish a task that they've already started.The zeigarnik effect shows that when we don't finish a task,We experience discomfort and intrusive thoughts about it So get started.

幸运的是我们大脑有一个被称为蔡格尼克效应的构造，它会迫使人们去完成已经开始了的工作，蔡格尼克效应表明当我们没有完成任务时，我们就会经历不适合的入侵性的想法，所以赶紧行动.

Now What about time management? Shockingly when we look at some of the most of the elite musicians in the world,We find that they aren't necessarily practicing more,But instead more deliberately,This is because they spend more time focused on the hardest task,And focus their energy in packets,Instead of diluting their effort over the entire day.But how can you develop the discipline to follow this routine?

就现在，那时间管理科可行么?的我们观察了那些世界级的音乐家时，就会惊讶的发现他们不一定都是多做练习，而是做刻意练习，这是因为他们把更多的时间用在了艰难的任务上，把精力集中到了一起，他们没有把精力分散在一整天当中.

They have periods of intense work followed by breaks,Not relying on willpower they rely on a habit and disciplined scheduling,Studies have found that the most elite violinists in the world,Generally follow a 90 minute work regime with a 15 to 20 minute break afterwards,Instead of trying to maintain energy throughout the entire day,Breaking it down into sessions with planned relaxation is most effective.

而是进行短时间高强度的训练并适当休息，不依赖意志力，他们靠的是习惯和严谨的安排，研究发现世界上最优秀小提琴家，是按照每练习90分钟休息15到20分钟的机制来训练的，与其想要全天保持精力充沛，如不把它们分散成块并配合休息更有效率，但你如何才能严格遵守这个机制呢?

One key component is giving yourself a deadline,Write it down,mark it in your calendar,And you'll be much more likely to complete your task,On top of this,Create something called an accountability chart to document your progress,In one column write the time span,And in the other the activities you accomplished during this time,Similar to those on a diet who document their food intake.

重要的一点就是给自己设立期限，把它写下来，记在日历上，这样你完成任务的可能性就更大，在此之上，你要建立一个问责制图表来记录你的进度，栏写上时间跨度，另一栏写上在短时间内所完成的项目。有点像正在节食的人记录他们的食物摄入量.

Writing down your progress allows you to realistically evaluate your work,As opposed to inaccurately assuming what you've done,Furthermore tracking your progress helps to avoid small mindless work.

写下你的进度可以实事求是的评估自己的工作，从而不会骄傲的认为自己已经完成了任务，此外跟踪呢的工作进度还能使你避开一些分心的事情。

And finally,stop multitasking,Well it may feel like you're accomplishing more,Studies show that multitaskers are much less productive,Instead try and make a list at night of what you want to accomplish tomorrow,This way you hit the ground running with your action plan,And avoid trying to complete multiple activities at once.While you're at it split up your large tasks into smaller bite sized ones.

最后一步 停止多任务处理。感觉上好像你完成的更多。研究认为多任务运行时效率反而更低，还不如在晚上列一张明天所要做的事的清单，这样更容易贯彻你的行动计划，避免试图以此完成所有任务，当处理高难度任务时，你可将它分成一个个小任务.

Your brain will find these less daunting,And it will make the starting process easier,With a clear goal and action plan in mind.Your productivity levels can soar to new heights.

你的大脑就会觉得这些不那么困难了，再着手行动就会轻松许多，有了一个清晰的目标和行动计划，你的生产率就能达到新的高度。