生产力的科学：英语精读讲义

In a world that seems busier by the day, 短語搭配

在这个似乎一天比一天忙碌的世界里，

productivity is on the minds of many. 習語

提高效率成了许多人关心的事。

But instead of downloading the latest time management app 語法

但与其下载最新的时间管理应用

or forcing yourself to stay at work for hours on end, 習語

或逼自己一连工作好几个小时，

how can we use science to crack open the potential of our minds? 習語

我们该如何用科学来发掘大脑的潜能呢？

Is there a secret to being productive?

高效工作有什么秘诀吗？

The first thing to come to terms with is that your willpower is simply not enough. 習語

首先必须接受一个事实：光靠意志力根本不够。

In fact,

事实上，

some studies suggest that willpower is an exhaustible source that can be entirely used up. 短語動詞

一些研究表明，意志力是一种会耗竭的资源，甚至可能被彻底用光。

This is a concept known as ego depletion. 文化背景

这个概念叫作“自我损耗”。

So instead of convincing yourself to simply try harder,

所以，与其一味说服自己再努力一点，

a more methodical approach is suggested.

不如采用一种更有章法的方法。

The first step?

第一步是什么？

Get started.

开始行动。

It may seem obvious,

这听起来也许显而易见，

but studies have shown starting a project to be the biggest barrier to productivity. 語法

但研究表明，开始一个项目恰恰是提高效率的最大障碍。

Before starting,

在开始之前，

our brain visualizes the hardest parts to come

我们的大脑会先想象接下来最困难的部分，

and instead tries to simulate real work by focusing on small mindless tasks.

转而专注于琐碎、不费脑的任务，假装自己在真正工作。

Luckily,

幸运的是，

there's a construct of the mind known as the Zeigarnik effect, 文化背景

大脑中有一种称为“蔡格尼克效应”的心理机制，

which compels humans to finish a task that they've already started. 語法

它会驱使人们完成已经开始的任务。

The Zeigarnik effect shows that when we don't finish a task,

蔡格尼克效应表明，当我们没有完成一项任务时，

we experience discomfort and intrusive thoughts about it.

我们会感到不适，脑中也会不由自主地反复想着它。

So get started now.

所以，现在就开始吧。

What about time management?

那么，时间管理呢？

Shockingly,

令人惊讶的是，

when we look at some of the most elite musicians in the world,

当我们观察世界上一些最顶尖的音乐家时，

we find that they aren't necessarily practicing more, 語法

会发现他们不一定花更多时间练习，

but instead more deliberately.

而是练得更有针对性。

This is because they spend more time focused on the hardest task

这是因为他们会花更多时间专注于最困难的任务，

and focus their energy in packets.

并把精力集中在一个个时间段内。

Instead of diluting their effort over the entire day, 習語

他们不会把力气分散到一整天，

they have periods of intense work followed by breaks. 語法

而是先高强度工作一段时间，然后休息。

Not relying on willpower,

他们不依赖意志力，

they rely on habit and disciplined scheduling.

而是依靠习惯和严格的时间规划。

Studies have found that the most elite violinists in the world

研究发现，世界上最顶尖的小提琴家

generally follow a 90-minute work regime with a 15-to-20-minute break afterwards.

通常采用练习90分钟、随后休息15到20分钟的模式。

Instead of trying to maintain energy throughout the entire day,

与其试图一整天都保持充沛精力，

breaking it down into sessions with planned relaxation is most effective. 短語動詞

不如把一天分成多个工作时段，并按计划休息，这样最有效。

But how can you develop the discipline to follow this routine?

但怎样才能培养出坚持这套作息所需的自律性呢？

One key component is giving yourself a deadline. 短語搭配

一个关键要素是给自己设定截止日期。

Write it down, mark it in your calendar,

把日期写下来，在日历上标出来，

and you'll be much more likely to complete your task. 語法

这样你完成任务的可能性就会大大提高。

On top of this, 表達脈絡

除此之外，

create something called an accountability chart to document your progress.

再制作一张所谓的“自我监督表”，记录自己的进度。

In one column, 語法

在其中一栏，

write the time span and in the other

写下时间段，在另一栏，

the activities you accomplished during this time.

写下你在这段时间内完成的事项。

Similar to those on a diet who document their food intake,

就像控制饮食的人会记录自己吃了什么一样，

writing down your progress allows you to realistically evaluate your work

写下进度能让你如实评估自己的工作，

as opposed to inaccurately assuming what you've done. 短語搭配

而不是凭着不准确的印象猜测自己做了什么。

Furthermore,

此外，

tracking your progress helps to avoid small, mindless work.

追踪进度还有助于避开琐碎、不费脑的工作。

And finally,

最后，

stop multitasking.

别再同时处理多项任务了。

While it may feel like you're accomplishing more, 表達脈絡

虽然你可能觉得自己完成了更多事情，

studies show that multitaskers are much less productive.

但研究表明，同时做多件事的人效率要低得多。

Instead,

相反，

try and make a list at night of what you want to accomplish tomorrow. 用詞

试着在晚上列出你明天想完成的事情。

This way,

这样一来，

you hit the ground running with your action plan 習語

你就能按照行动计划迅速投入工作，

and avoid trying to complete multiple activities at once.

也不会试图同时完成多项活动。

While you're at it, 習語

顺便，

split up your large tasks into smaller bite-sized ones. 講解

把大任务拆成一个个更小、更容易完成的任务。

Your brain will find these less daunting 語法

你的大脑会觉得这些小任务没那么令人畏惧，

and it will make the starting process easier.

开始行动也会更容易。

With a clear goal and action plan in mind, 短語搭配

当你心中有明确的目标和行动计划时，

your productivity levels can soar to new heights. 習語

你的效率就能跃升到新的高度。

Want more tips and information on productivity?

想了解更多提高效率的技巧和信息吗？

Check out Gregory Ciotti's blog Sparring Mind,

不妨看看 Gregory Ciotti 的博客 Sparring Mind，

who we worked with to make this video.

这段视频正是我们与他合作制作的。

We'll link to the productivity article in the description

我们会在视频简介中附上那篇效率文章的链接，

where you can find even more information.

你可以在那里找到更多信息。

And be sure to sign up for his newsletter,

也别忘了订阅他的邮件简报，

which covers other amazing brainy content.

其中还有其他精彩又启发思考的内容。

Got a burning question you want answered? 習語

有什么迫切想得到解答的问题吗？

Ask it in the comments or on Facebook and Twitter.

请在评论区或 Facebook、Twitter 上提问。

And subscribe for more weekly science videos.

也请订阅我们的频道，每周观看更多科学视频。