英语学习：情绪管理很重要

友谊的真诚

所以，下一次你感到内心的抵触，觉得“我不喜欢它”或仅仅是“我不想做”，想拖延时，要知道这只是你的大脑边缘系统在起作用。你不必推迟整个复杂的项目，而应当把它拆成很多小的、可以控制的步骤，这样不会吓到你的“猿心”。要问自己，这个任务我接下来可以怎么做？


So, the next time you feel that internal resistance and think, “I don’t feel like it,” or, simply, “I don’t want to” along with the temptation to procrastinate, understand that it’s just your limbic system acting out. Instead of putting off a complex project entirely, start by breaking it down into smaller, more manageable steps that won’t scare your monkey mind. Ask yourself, what is the next action I could take on this task?

友谊的真诚

把任务拆成小而具体的步骤。把门槛降低。下一步做什么？知道了吗？现在开始这个步骤，只关注这一步。从情感上看，开始从事任务的门槛要低得多。不要向前看得太远。低下头来，专注于这一小步，而不是完成整个任务。这样一来，你就进入了任务，变得有效率起来。


Make it a small action. Make it a concrete action. Keep the threshold low. What’s the next action? Got it? Now just get started on that action, and that action alone.Getting started is a much lower threshold emotionally. Don’t look too far ahead. Keep your head down and focus on the work, not the finish line. Do that, and you’re on task. Do that, and you’re being productive.

友谊的真诚

早在十多年前，社会心理学家就已经证明，在目标上取得进展，即便是微小的进展，也会让人感到幸福。他们将此称为“幸福的螺旋式上升”。这也会带来效率的螺旋式上升。迈出第一步，感到投入其中，而不是逃避任务、陷入愧疚和焦虑的螺旋，会增加我们的幸福感，帮助我们积极地采取下一步行动。过不了不久，我们就能充分投入，效率十足了。


For over a decade ago now, social psychologists have demonstrated that achieving progress on our goals, even a little progress, fuels well-being. They called it an upward spiral of happiness. It’s also an upward spiral of productivity. Feeling engaged after taking that first step, as opposed to avoiding the task and descending into a spiral of shame and anxiety, increases our well-being and helps motivate us to take the next step. It doesn’t take long before we’re fully engaged and productive.