分類
效率提升

為何某些人更容易拖延?如何從根本打破壞習慣?

相信你在與他人共事時曾發現,有一群人做事總是迅雷不及掩耳,三下兩下就把事情給解決了,但有另一群人,總是習慣拖拖拖,非得拖到了最後期限,才如熱鍋上的螞蟻,草草把事情完成。

拖延就是一種習慣,就像任何習慣一樣,我們可以強化它,也能削弱它。 因為我們都個古老的大腦,所以任何人都可能養成拖延的習慣。那到底是什麼東西使得某些人比另一些人更容易拖延呢?

這包含生理和心理方面的因素。像是某些人特別容易感到壓力大、焦慮、沮喪、曾遭受過創傷、擁有較低的自尊、或由於疾病、健康狀況較差或遺傳等原因,導致執行功能缺陷,那就可能比其他人更容易陷入拖延的壞習慣。

簡單來說,當我們愈容易感受到負面情緒,而且感受愈強烈時,我們的大腦就愈容易產生抵抗,我們也就愈容易拖延。

所以,如果我們想避免陷入惡性循環,就要試著打破其中的環節,用之前所提到的方法,如改變心態、調整截止期限、減少干擾,讓自己養成新的習慣,以擺脫拖拖拖的窘境。

分類
Personal Growth

Don’t you have a choice? No? Stop cheating yourself. You always have a choice.

The most familiar words the sentences begin with I have ever heard are, ‘I have no choice…’

I have no choice but to stick to the job I dislike.
I have no choice but to quit it.
I have no choice but to accept it.

We have a tendency to attribute the problems we encounter to the uncontrollable circumstances, harsh situations, social inequality, and so on.

These haunting things continuously have a significant impact on us and then make us believe in the notion that we have no choice.

However, we always have a choice.

When we choose to stick to a job we hate, it only implies that we don’t want to risk anything to achieve what we like.

When we choose to abandon something, it means that we don’t want to put more considerable effort to make it better, which is much more complicated than saying ‘I have no choice but to quit it.’

When we say that we have no choice but to accept it, it only exhibits our propensity to comfort zones.

Even when we reckon that we have no choice, we have chosen to think in this way.

We tend to regard choices as ideal ones, so after realizing that the available choices are not as good as we think, we complained: “I have no choice.”

I beg to differ. Choices are based on realities at the moment instead of imaginary ones. The decisions we made are all about actions at present rather than in the future.

For instance, When you are doing a job, which you don’t like, and you can’t pursue my dream jobs. The reason is you have to bring home the bacon and can’t risk losing it. So You think you have no choice.

Nevertheless, the truth is that you are loath to chase after the jobs you like at the expense of anything, so you choose to endure the job you dislike.

Moreover, It is hard for us to admit that we have a choice because we are, therefore, responsible for the tough situations we are in.

So the next time, when you conceive that you are going to spill ‘I have no choice…,’ you better hold your mouth and rethink whether you, in effect, have no choice, or it is your reluctance to confess we do have a choice.

分類
效率提升

小小的3步驟,有效避免拖延症復發

因為我們大腦會本能地讓我們遠離那些使我們感覺恐懼的事情,所以我們經常拖延。但是別太擔心,我們大腦還有一項武器——前額葉,它和我們設定目標和計劃未來有關,能在某些程度上抑制這種逃避的本能。

避免拖延症的關鍵就是強化前額葉,我們能夠練習讓前額葉來掌控局面,而不是任由本能來操縱我們。

除此之外,還有一些好用的方法能減少觸發本能性迴避,例如:改變心態、調整截止期限和減少干擾。

  1. 改變心態:我們會習慣拖延,有部分原因是因為我們是個潛在的完美主義者,在不斷追求完美的路上,容易使大腦感到負擔過大,因此選擇拖延再拖延。所以首先要做的就是打破完美主義心態,將思考點從「達到最完美的境界」,轉變為「只要還過得去就可以了」,以此降低心理負擔、減輕大腦的恐懼。
  2. 調整截止期限:替任務設下較為緊迫的截止日期,能使大腦產生警覺性。沒有截止日期或是太長的截止日期,容易讓我們習慣於將任務拖到最後一刻才完成,而設下一個更加緊迫的截止日期,能夠快速激發我們潛在的效率,避免拖延。想想上次完成任務時,最有效率的時候是不是截止日期前的幾個小時?
  3. 減少干擾:我們人類天生就容易受到外界刺激的影響,因此很難將注意力專注在一件事情上,更別說我們現今處在充滿干擾的環境中。可以嘗試在準備專注做事情之前,將手機放在別處,讓自己處在一個較少受到外界干擾的地方,使自己能夠專注於眼前的工作。

藉由這些小方法,能夠讓我們輕鬆遠離拖延症,更有效率地完成任務。