如何搞定拖延症

首先要注明：这是来自Procrastination: Crash Course Study Skills #6 的学习笔记，方便大家学习。

crash course study skills 的视频截图

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Motivation=(Expectancy*Value)/(Impulsiveness*Delay)

Expectancy: how strongly you believe how strongly you believe that you`re able to complete a task.

Value: the rewards you get for completing the task, as well as how pleasant or unpleasant the experience of doing it is.

Impulsiveness: how susceptible you are to distractions and impulses to do other things

Delay: the amount of time between now and when you`ll get the reward for completing the task.

Find out which factor result in your procrastination and improve it.

1.Raise Expectancy

1.1break down the project, take research paper as an example, you will get 3 phases and plan the due time of each phase into your calendar. And you may break down into even smaller parts.

1.2ask for help, don`t stop stepping forward because you are stuck in the difficulty

2.Improve a task`s value

2.1 Improve the actual reward for completing the task

2.2 Improve the experience of doing the work itself

- Choose ur favorite studying location or ways (a quick walk, work with friends, a good study music playlist, etc)

2.3 Add additional rewards for completing sub-tasks

- Gamification

- set up small rewards for finishing sub-tasks

- Low-Density Fun VS. High=Density Fun

  LDF: check facebook

  HDF: play PC games or watch a movie

 We often abandon HDF due to study but immersed ourself in LDF. If you waste tons of time on sth actually isn`t fun, you will have no time to enjoy HDF that can act as a true motivator for finishing ur work.

 Solution: You need to let yourself have this HDF

3.Impulsiveness

2.1 Environment really matters: find a dedicated study spot

2.2 Willpower

2.3 Do the most difficult and unpleasant thing on your to-do list first

2.4 Pomodoro Technique番茄工作法

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以下为中文翻译（非逐字翻译）：

拖延症的影响因素可以用一个公式解释：（预期值*价值）/(冲动*可延迟时间）

- 预期值指你觉得你能否轻松完成这个任务，你觉得任务越难越容易拖延；

- 价值指完成任务后的奖励以及做这件事本身让你是否觉得开心，当然如果你本身很讨厌做这件事，就越容易拖延；

- 冲动是指有多容易分心；

- 可延迟时间指从现在到deadline之间的时间，如果没有deadline，就是获得奖励的时间

1、如何提升预期值？

1）把大任务分解成小任务，就会容易多了

2）向别人求助，解决难点；

2、如何提升价值？

1）提升完成任务得到的奖励，甚至每完成一个小目标，就给一个小奖励

2）提升自己学习\工作的体验，例如边做作业边听一首自己喜欢的歌，找个朋友一起学习；

3）给自己预留出玩的时间，把这个作为完成任务的奖励

3.3、如何减少冲动？

1）找一个适合学习的地方，远离手机和干扰

2）锻炼自己抵抗诱惑的能力

3）番茄工作法