□ 北京市京源学校小学部校长 王琦 孩子们做事拖拖拉拉、效率不高，分清原因能更好地帮助他们走出"拖延症"的怪圈。 当孩子面对高难度任务缺乏自信时，建议家长协助孩子制定贴合实际、能够达成的目标，并将其分解为 易操作、可在短时间内完成的小目标，让孩子一步步推进完成。 当孩子对学习任务和既定目标产生反感时，家长要及时给予肯定与鼓励，引导孩子学会自我肯定。当孩 子真切感受到自身的进步，便会拥有更强的动力去直面挑战。 当孩子做事缺乏意义感时，建议家长和孩子一起做建立关联的练习，将学习任务与孩子日常的兴趣、关 注的事物，以及想要实现的目标相结合，让学习任务变得有意义。 针对容易分心的孩子，有一个非常实用的方法，那就是"10分钟法则"。当孩子沉迷无意义的事，或是明 知不该做却想要做时，让孩子先延缓10分钟再行动；当孩子需要做有意义的事却迟迟不愿开始时，让他 立刻着手先做10分钟。慢慢就会发现，孩子一旦投入做一件事并坚持了10分钟，便会不知不觉地继续推 进，进而养成坚持做事的好习惯。 （来源：中国妇女报） 转自：中国妇女报 ...

神译局是36氪旗下编译团队，关注科技、商业、职场、生活等领域，重点介绍国外的新技术、新观 点、新风向。 编者按：运用天生的高效工作模式，摆脱压力困扰。本文来自编译，希望对您有所启发。 图片来源：Unsplash 桑德拉讨厌水槽里堆着碗碟，她总会在上班前洗净早餐用具并收好。哪怕只有一两个脏盘子，她也绝不会扔进 水槽就出门。 她生活中各方面都如此，习惯稳步处理任务，随到随做，厌恶积压事务或杂乱感。 而桑德拉的朋友苏茜则截然相反。苏茜认为为几件餐具戴上洗碗手套、放满水槽的水太不高效，她总要等到一 天结束时才集中清洗所有碗碟。 和桑德拉一样，苏茜的生活模式也始终如一。她每月只下一次亚马逊订单，以此减少需要处理的配送件数，每 周也只洗一次衣服。 桑德拉属于"随手处理型"，苏茜则是"批量处理者"。 正如早起的人往往比夜猫子更受青睐，随手处理型的人也常被视为更自律、更有条理且掌控力更强。 1. 七种批处理者类型 若你属于批处理者，请浏览以下特征描述，找出你最突出的模式，并识别一到两种次要模式。 2. 拥抱你的批处理风格 许多人因批处理倾向感到羞愧。以下是克服方法： 首先，认识到针对批处理者的偏见往往并不公平。其次，诚实地承 ...

Core Insights - Procrastination is not merely a character flaw but a result of the brain's evolutionary traps, where the emotional center often overrides rational planning [2][34] - Understanding the mechanisms behind procrastination can help individuals break free from its cycle [34] Group 1: Mechanisms of Procrastination - The brain has two conflicting systems: one that seeks immediate gratification and another that plans for the future, leading to procrastination when the emotional center wins [3][4] - Temporal discounting causes future rewards to be perceived as less valuable, making immediate rewards more appealing [4][5] - The phenomenon of "tomorrow's self" being viewed as more reliable leads to continuous procrastination as individuals underestimate the urgency of tasks [6][7][10] Group 2: Characteristics of Procrastinators - Procrastinators tend to overestimate their future time and energy, leading to planning fallacies where they believe they will be more productive than they actually are [13][14] - They also underestimate the true difficulty of tasks, often believing simple tasks will take less time than they do [15][16] - Emotional regulation failures contribute to procrastination, as individuals avoid tasks to escape negative emotions associated with them [17][19] Group 3: Strategies to Overcome Procrastination - Pre-commitment strategies can bind the future self to deadlines, improving task completion rates [21][22] - Shortening feedback cycles by breaking tasks into smaller, more immediate deadlines can reduce procrastination [25][26] - Lowering the activation energy required to start tasks, such as using the "2-minute rule," can help individuals overcome initial inertia [27][28][30] - Accepting anxiety rather than avoiding it can help break the cycle of procrastination, as recognizing and addressing feelings can reduce their impact [31][32][34]

Group 1 - The article discusses the prevalence of procrastination among young people, highlighting that 74.2% of surveyed individuals have procrastination habits and 75.4% feel troubled by it [1][2] - It identifies various forms of procrastination, such as perfectionism, false busyness, and the pursuit of instant gratification, which contribute to the delay in task completion [2][3] - Historical examples of famous individuals, including Leonardo da Vinci and Lu Xun, illustrate that procrastination is not a modern phenomenon but has affected many throughout history [2] Group 2 - The article suggests that procrastination is driven by emotional dysregulation, where individuals avoid tasks due to anxiety and fear of poor performance, using procrastination as a self-protection mechanism [3][4] - It notes that the current fast-paced, instant-feedback culture exacerbates procrastination, as people are conditioned to seek immediate rewards rather than engage in long-term tasks [4][5] - The phenomenon of "involution" in society is discussed, where excessive competition leads to anxiety and a sense of inadequacy, causing individuals to procrastinate as a form of self-comfort [4][5] Group 3 - The article points out that procrastination is becoming more common among children and is particularly pronounced in creative professions like programming and design [5][6] - It highlights the negative effects of procrastination, including decreased work efficiency and increased personal stress, which can have broader implications for overall productivity [6][7] - The need for a supportive environment that fosters well-being and reduces anxiety is emphasized, suggesting that societal changes could help mitigate procrastination [6][7] Group 4 - The article discusses the concept of alienated labor, where individuals feel disconnected from their work, leading to burnout and procrastination as a response to workplace pressures [7][8] - It advocates for better time and emotional management strategies for individuals, encouraging them to find a balance between productivity and self-care [8][9] - The importance of creating a supportive community that offers emotional support and understanding is highlighted as a way to combat procrastination among young people [8][9]

Core Insights - The article emphasizes the importance of effective learning strategies supported by neuroscience, presenting a curated list of five books aimed at enhancing learning capabilities [1][20]. Group 1: Book Summaries - **Book 1: Uncommon Sense Teaching** by Barbara Oakley et al. focuses on practical insights from brain science to improve learning, covering topics such as memory construction, inclusive teaching, and the importance of active learning [2][3]. - **Book 2: Ultra-Learning** by Scott Young discusses the concept of "ultra-learning" as a powerful approach to mastering difficult skills and accelerating career growth, illustrated by Young's own experience of completing a degree at MIT in one year using free resources [5][6]. - **Book 3: Make It Stick** by Peter Brown et al. is a scientific exploration of effective learning techniques, although it may be challenging for beginners [7]. - **Book 4: Building a Second Brain** by Tiago Forte advocates for personal knowledge management to enhance creativity and cognitive flexibility, emphasizing the need for a "second brain" to manage overwhelming information [8][9]. - **Book 5: Procrastination** by Fuschia Sirois delves into the complexities of procrastination, arguing that it is often a response to negative emotions associated with tasks rather than mere laziness [13][14]. Group 2: Learning Strategies - The article outlines various learning strategies, including the significance of memory construction, the role of active learning, and the necessity of feedback and practice in mastering skills [3][6][9]. - It highlights the importance of understanding cognitive processes to avoid common pitfalls in learning, such as the illusion of learning and procrastination [9][14]. - The recommended books collectively provide a comprehensive framework for improving learning efficiency and overcoming challenges associated with traditional learning methods [20].

Core Points - The article discusses the common issue of procrastination and its psychological impacts on individuals, including feelings of guilt, self-doubt, and potential mental health issues like anxiety and depression [2][12]. Group 1: Causes of Procrastination - Four main reasons for procrastination are identified: lack of confidence in success, dislike of assigned tasks, distraction and impulsivity, and distant goals [3][4][8][11]. - Lack of confidence can stem from feeling overwhelmed by tasks or striving for perfection, leading to "initiation anxiety" [4][5]. - Disliking assigned tasks often relates to a sensitivity to control, resulting in a rebellious attitude towards imposed duties [6][7]. - In the digital age, distractions are prevalent, making it easy to shift focus from important tasks to more immediate pleasures [8][10]. - When goals seem too far away or unattainable, individuals may feel discouraged and prefer immediate gratification over long-term objectives [11]. Group 2: Strategies to Overcome Procrastination - Five methods to combat procrastination are proposed: the Five-Second Rule, regaining control, simplifying goals, pursuing deep work, and timely goal tracking [12][32]. - The Five-Second Rule, developed by Mel Robbins, encourages immediate action by counting down from five to one before starting a task [13][16][17]. - Regaining control involves reframing assigned tasks as personal challenges to reduce resistance and increase motivation [18][19]. - Simplifying goals by breaking them into smaller, manageable steps can help reduce the fear of large projects and promote quicker action [20][24]. - Pursuing deep work requires focusing on one task at a time, minimizing distractions, and achieving a state of flow [25][26][28]. - Timely goal tracking emphasizes the importance of enjoying the process of working towards goals rather than fixating solely on the end result [29][31].

Core Insights - The essence of procrastination is fear, not laziness, as individuals often fear the potential difficulties and negative evaluations associated with tasks [2][3] - Procrastination leads to a vicious cycle of avoidance and increased internal conflict, making it harder to take action [3][18] - The "minimum startup principle" is proposed as a practical solution to overcome procrastination by breaking tasks into the smallest possible steps [4][17] Summary by Sections Nature of Procrastination - Procrastination is a common issue affecting many individuals, often stemming from a fear of failure and negative judgment [1][2] - It is characterized by a tendency to avoid tasks in favor of short-term comfort, leading to long-term stress [3][18] Causes of Procrastination - Key reasons for procrastination include perfectionism, lack of direction, insufficient motivation, excessive distractions, and uncertainty on how to start [5][18] Minimum Startup Principle - The minimum startup principle involves reducing the initiation cost of tasks by starting with the smallest possible actions [7][15] - This principle encourages individuals to break down tasks into manageable steps, focusing on the first action to take [8][20] - By starting with trivial tasks, the resistance from the brain is significantly reduced, making it easier to proceed with larger tasks [15][19] Practical Application - Examples of applying the minimum startup principle include simple actions like opening a document or changing into workout clothes to initiate larger tasks [16][19] - The principle has been validated by anecdotal evidence, such as the experiences of individuals who have successfully adopted small habits leading to significant changes [16][17]