source: https://omnivore.app/Vandee/how-to-beat-procrastination-the-unblock-method-18cb1aed5d6
🗒️我的笔记
The trouble with the motivation method is very simple. There are plenty of us who genuinely do want to do the things we struggle with. We feel like we’ve got enough motivation, but there are barriers that get in our way – time and financial constraints, family responsibilities, physical and mental health issues, among countless other things. Motivation clearly isn’t enough. And telling people to simply ‘feel more motivated’ isn’t just unhelpful, it’s potentially harmful, contributing to the sense of paralysis that caused procrastination in the first place.
激励方法的麻烦很简单。我们中有很多人确实想做那些我们苦苦挣扎的事情。我们觉得自己有足够的动力，但也有一些障碍阻碍着我们——时间和经济限制、家庭责任、身心健康问题等等。动机显然是不够的。告诉人们只是“感觉更有动力”不仅没有帮助，而且可能有害，会导致瘫痪感，从而导致拖延。
So when motivation fails, where do we turn? When not obsessing over whether you truly are motivated, much advice turns to another principle: discipline. Put simply, discipline is when we do stuff that we don’t feel like doing. It’s the opposite of motivation; it’s taking action despite how unmotivated you are. If you’re trying to go for a jog, a motivated response would be ‘I feel like going for a run, because I want to win the marathon more than I want to rest today’. A disciplined response would be ‘I’m going for a run regardless of how I feel about it’. This is the Nike school of getting things done – ‘Just do it’.
那么，当动力失效时，我们该转向哪里呢？当你不再纠结于自己是否真的有动力时，很多建议都会转向另一个原则：纪律。简而言之，纪律就是我们做我们不想做的事情。它与动机相反；不管你多么没有动力，它都会采取行动。如果你想慢跑，一个积极的反应是“我想跑步，因为我想赢得马拉松比赛，而不是今天休息”。一个有纪律的回应是“无论我感觉如何，我都会去跑步”。这就是耐克的“做事流派”——“Just do it”。 与激励方法相比，我更赞成纪律方法。纪律是有用的。有时我早上不想去上班，但我还是去了。也许这就是纪律。但这个叙述是不完整的。如果你拖延写即将发表的公开演讲，可能并不一定是因为你没有足够的纪律来准备。表面之下可能还有其他事情阻碍了你，而学科叙述并不关心它是什么。它只会让你对自己感觉不好。用心理学教授约瑟夫·费拉里的话来说，“告诉长期拖延者“去做吧”就像对一个患有临床抑郁症的人说“振作起来”一样。
I’m a little more sympathetic to the discipline method than the motivation method. Discipline can be useful. Sometimes I don’t feel like going to work in the morning, but I do it anyway. Maybe that’s discipline. But this narrative is incomplete. If you’re procrastinating from writing that public speech you’ve got coming up, it might not necessarily be that you just aren’t disciplined enough to prepare for it. There might be something else going on under the surface that’s holding you back, and the discipline narrative doesn’t care about what it is. It just makes you feel bad about yourself. In the words of psychology professor Joseph Ferrari, ‘To tell the chronic procrastinator to “just do it” would be like saying to a clinically depressed person, “cheer up”.’ Motivation and discipline are useful strategies, but they’re band-aids covering up deeper wounds. They might sometimes work to treat the symptoms, but they don’t change the underlying condition.
动机和纪律是有用的策略，但它们只是掩盖更深伤口的创可贴。他们有时可能会努力治疗症状，但不会改变根本的状况。
解锁方法
So what does work in the age-old fight against procrastination? That’s where our third approach comes in. I call it the Unblock Method.
那么，在对抗拖延的古老斗争中，什么有效呢？这就是我们的第三种方法的用武之地。我将其称为“解锁方法”。
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While the motivation method advised us to make ourselves feel like doing the thing, and the discipline method advised us to ignore how we feel and do it anyway, the unblock method encourages us to understand why we’re feeling bad about work in the first place – and tackle the issue head on.
激励方法建议我们让自己想做这件事，而纪律方法建议我们忽略自己的感受并无论如何都要去做，而解除障碍方法则鼓励我们首先理解为什么我们对工作感觉不好——并正面解决这个问题。
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Imagine you’ve got a pebble in your shoe that makes running particularly painful, but you have to run over to your friend’s house in time for dinner. You’re torn; you want to arrive on time, but you know that embarking on the journey is going to hurt. What do you do?
想象一下，你的鞋子里有一颗鹅卵石，让跑步变得特别痛苦，但你必须及时跑到朋友家吃晚饭。你被撕裂了；你想准时到达，但你知道踏上旅程会很痛苦。你会怎么做？
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The first solution is the easiest. Do nothing. Procrastinate until the evening has been wasted. Miss your dinner and don’t get invited next time.
第一个解决方案是最简单的。没做什么。拖延到晚上都被浪费掉了。错过了晚餐，下次就不会被邀请了。
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The next solution draws upon the motivation method. That would involve convincing yourself that the dinner is going to be exciting and ‘worth’ the pain of running. You ignore the pain as you race towards your destination, only to collapse on the side of the road halfway there. But you’re not worried, as you look down at your quickly swelling foot. When you’re sufficiently motivated, you’ll be able to overcome any obstacle, after all.
下一个解决方案利用了激励方法。这需要让自己相信晚餐会令人兴奋并且“值得”跑步的痛苦。你无视疼痛，冲向目的地，却在半路上倒在了路边。但当你低头看着自己迅速肿胀的脚时，你并不担心。毕竟，当您有足够的动力时，您将能够克服任何障碍。
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The third solution is the discipline method. You’ve committed to the dinner, and you’re the sort of person who keeps their word. So you run to your friend’s house, the pebble breaking the delicate skin of your sole and – lo and behold – you make it! Unfortunately, the dinner can’t go ahead because your friend has to drive you and your bloody stump to the hospital. ‘Discipline is freedom’, you recite to yourself as you await medical attention.
第三个解决办法是管教方法。你已经承诺要参加晚宴，而且你是那种信守诺言的人。于是你跑到朋友家，小石子划破了你脚底娇嫩的皮肤，然后——你瞧——你成功了！不幸的是，晚餐无法进行，因为你的朋友必须开车送你和你该死的残肢去医院。 “纪律就是自由”，你在等待医疗救助时对自己念叨着。
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I would tentatively suggest that all three solutions are off the mark. The fourth (and best) solution involves a little more critical thinking. What if you took a minute to think, ‘Why does getting to my friend’s house seem so hard?’ You’d take your shoe off, find the pebble and remove it. And then off you’d run.
我暂时认为这三种解决方案都是不切实际的。第四个（也是最好的）解决方案需要更多的批判性思维。如果你花一点时间想一想，“为什么去我朋友家看起来这么难？”你会脱掉鞋子，找到鹅卵石并将其移开。然后你就跑了。
The Unblock Method - Diagram
解锁方法 - 图表 -
This is the Unblock Method – and it’s the focus of the next three chapters. We’ll learn that usually, procrastination is caused by negative feelings – the inverse of the feel-good energisers we encountered in Part I. When negative feelings like confusion, fear and doubt stand in our way, we put things off. This leads to even more bad feelings, and in turn even more procrastination. It’s a negative loop of low mood and stagnation.
这就是解锁方法——也是接下来三章的重点。我们会了解到，通常情况下，拖延是由负面情绪引起的——与我们在第一部分中遇到的感觉良好的能量相反。当困惑、恐惧和怀疑等负面情绪阻碍我们时，我们就会推迟事情。这会导致更多的不良情绪，进而导致更多的拖延。这是情绪低落和停滞的负循环。