他打开文档，写了个标题，然后又去刷了十分钟微博。回来，写了两句话，觉得不太好，删掉，再去倒杯水。回来，盯着空白文档发呆。凌晨两点，他终 于在恐慌中赶完了报告，质量可想而知。 第二天，他发誓：「下次一定提前做！」但两周后，同样的剧情再次上演。 这个场景你熟悉吗？我们都曾发誓「再也不拖延了」，但为什么总是做不到？传统观点说，拖延是因为「懒」「没有自控力」「时间管理差」。但认知科 学揭示了一个更深层的真相：拖延不是性格缺陷，而是大脑进化的「陷阱」。 你是不是也以为拖延是因为懒？认知科学家发现：有拖延症的人大脑里其实住着两个「人」，一个想要即时满足，一个理性规划未来。但你的 大脑一直在「说谎」，让你高估未来的自己，低估任务的难度。为此，科学家揭示了拖延的三个致命陷阱，并提供了四个破解策略。理解这些 陷阱，你就能从拖延的恶性循环中解脱出来。 周日晚上十点，小李坐在电脑前，盯着明天要交的报告，一个字都没写。不是他今天没时间，其实上周一老板就布置了这个任务，整整七天，他完全可以 每天写一点，轻松完成。但前六天他都在刷手机，看剧、打游戏，直到最后一晚才开始焦虑。 未来的你是一个陌生人 2005 年，斯坦福大学的神经科学家 B ...

转自：北京日报客户端 新年伊始，又到了给新的一年立"flag"的时候：学一样乐器、看十本书、减肥十五斤……计划很美好， 但现实中可能被一拖再拖。回望上一年，书可能囤了不少，却只看了几十页；健身教程的收藏从未停 止，健身却常常"三天打鱼，两天晒网"。有网友调侃：表格里的"新年flag"立了又倒，最后停在"明年一 定"……这样的拖延症或许戳中了不少年轻人。 有机构曾对1500多名青年进行调查，结果显示，74.2%的人有拖延习惯，75.4%的受访者坦言为此感到 困扰。但也有人觉得，拖延一下反而效率更高——原本需要干三天的活，在截止日期的"逼迫"下，三小 时搞定，这种效率"简直惊人"；还有人戏称这是"懒癌"，既然戒不掉，不如放弃抵抗，主动加入。 于是，我们一边焦虑地追赶时间，一边熟练地"预支"明天。当"等等再做"成为惯性，大家是否真正想 过，到底该如何解"拖"呢？ 一 拖延也是"内卷式"竞争的一种体现。"内卷"说白了就是低水平重复劳动、无效劳动，当社会竞争从卷学 习成绩到拼职场绩效，再到比生活"精致感"，难免有一种"不准停、更不许败"的焦虑弥漫开来。一边是 过高且同质化的目标让人无从下手，有的人索性选择躺平；另一边， ...

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]