生產力的科學：英語精讀講義

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

在這個似乎一天比一天忙碌的世界裡，

productivity is on the minds of many. 慣用語

提升效率成了許多人關心的事。

But instead of downloading the latest time management app 文法

但與其下載最新的時間管理 App

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

或逼自己一連工作好幾個小時，

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

我們該如何運用科學來發掘大腦的潛能呢？

Is there a secret to being productive?

高效工作有什麼祕訣嗎？

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

首先必須接受一個事實：光靠意志力根本不夠。

In fact,

事實上，

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

有些研究顯示，意志力是一種會耗竭的資源，甚至可能被徹底用光。

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

這個概念稱為「自我耗損」。

So instead of convincing yourself to simply try harder,

所以，與其一味說服自己再努力一點，

a more methodical approach is suggested.

不如採用更有系統的方法。

The first step?

第一步是什麼？

Get started.

開始行動。

It may seem obvious,

這聽起來或許顯而易見，

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

但研究顯示，開始一項專案恰恰是提升效率的最大障礙。

Before starting,

在開始之前，

our brain visualizes the hardest parts to come

我們的大腦會先想像接下來最困難的部分，

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

轉而專注於瑣碎、不需動腦的任務，假裝自己真的在工作。

Luckily,

幸運的是，

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

心智中有一種稱為「蔡格尼克效應」的心理機制，

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

它會驅使人們完成已經開始的任務。

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

蔡格尼克效應顯示，當我們沒有完成一項任務時，

we experience discomfort and intrusive thoughts about it.

我們會感到不適，腦中也會不由自主地反覆想著它。

So get started now.

所以，現在就開始吧。

What about time management?

那麼，時間管理呢？

Shockingly,

令人意外的是，

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

當我們觀察世界上一些最頂尖的音樂家時，

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

會發現他們未必花更多時間練習，

but instead more deliberately.

而是更有意識地練習。

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

這是因為他們會花更多時間專注於最困難的任務，

and focus their energy in packets.

並把精力集中在一個個時段內。

Instead of diluting their effort over the entire day, 慣用語

他們不會把力氣分散在一整天，

they have periods of intense work followed by breaks. 文法

而是先進行一段高強度工作，接著休息。

Not relying on willpower,

他們不依賴意志力，

they rely on habit and disciplined scheduling.

而是依靠習慣和嚴謹的時間規劃。

Studies have found that the most elite violinists in the world

研究發現，世界上最頂尖的小提琴家

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

通常採用練習90分鐘、接著休息15到20分鐘的模式。

Instead of trying to maintain energy throughout the entire day,

與其試圖一整天都維持充沛精力，

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

不如把一天分成多個工作時段，並事先安排休息，這樣最有效。

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

但要怎麼培養出堅持這套作息所需的自律呢？

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

一個關鍵要素是替自己設定期限。

Write it down, mark it in your calendar,

把期限寫下來，標在行事曆上，

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

這樣你完成任務的機率就會大幅提高。

On top of this, 表達脈絡

除此之外，

create something called an accountability chart to document your progress.

再製作一張所謂的「自我督促表」，記錄自己的進度。

In one column, 文法

在其中一欄，

write the time span and in the other

寫下時段，在另一欄，

the activities you accomplished during this time.

寫下你在這段時間內完成的事項。

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

就像控制飲食的人會記錄自己吃了什麼一樣，

writing down your progress allows you to realistically evaluate your work

寫下進度能讓你如實評估自己的工作，

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

而不是憑著不準確的印象猜測自己做了什麼。

Furthermore,

此外，

tracking your progress helps to avoid small, mindless work.

追蹤進度也有助於避開瑣碎、不需動腦的工作。

And finally,

最後，

stop multitasking.

別再同時處理多項任務了。

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

雖然你可能覺得自己完成了更多事情，

studies show that multitaskers are much less productive.

但研究顯示，同時做多件事的人效率低得多。

Instead,

相反地，

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

試著在晚上列出明天想完成的事情。

This way,

這樣一來，

you hit the ground running with your action plan 慣用語

你就能照著行動計畫，馬上進入狀況，

and avoid trying to complete multiple activities at once.

也不會試圖同時完成多項活動。

While you're at it, 慣用語

順便，

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

把大型任務拆成一個個更小、更容易完成的任務。

Your brain will find these less daunting 文法

你的大腦會覺得這些小任務沒那麼令人卻步，

and it will make the starting process easier.

開始行動也會更容易。

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

當你心中有明確的目標和行動計畫時，

your productivity levels can soar to new heights. 慣用語

你的效率就能攀上新的高峰。

Want more tips and information on productivity?

想了解更多提升效率的技巧和資訊嗎？

Check out Gregory Ciotti's blog Sparring Mind,

不妨看看 Gregory Ciotti 的部落格 Sparring Mind，

who we worked with to make this video.

這支影片正是我們與他合作製作的。

We'll link to the productivity article in the description

我們會在說明欄附上那篇效率文章的連結，

where you can find even more information.

你可以在那裡找到更多資訊。

And be sure to sign up for his newsletter,

也別忘了訂閱他的電子報，

which covers other amazing brainy content.

其中還有其他精彩又啟發思考的內容。

Got a burning question you want answered? 慣用語

有什麼迫切想得到解答的問題嗎？

Ask it in the comments or on Facebook and Twitter.

歡迎在留言區或 Facebook、Twitter 上提問。

And subscribe for more weekly science videos.

也請訂閱我們的頻道，每週觀看更多科學影片。