How I Beat Procrastination

Full script

Read the whole talk.

All slides in one place. Read it through once, then practice slide by slide.

1. 01How I Beat Procrastination

   Hi, everyone. For years, my favorite words were "I'll do it later." Today, I want to talk about my biggest bad habit, procrastination, and how I finally got it under control.

   大家好。很多年來，我最常說的一句話就是「我等一下再做」。今天，我想談談我最大的壞習慣——拖延，以及我最後是怎麼把它控制住的。

2. 02The Problem

   Here's what my problem looked like. I always started my homework late at night, just before the deadline. I felt stressed all the time, and my work was never as good as it could be.

   我的問題是這樣的。我總是在深夜、截止時間快到的時候才開始寫作業。我一直都很有壓力，作業也從來沒有達到我應有的水平。

3. 03Why I Put Things Off

   When I thought about it, I found two main reasons why I put things off. First, big tasks felt too scary to start. Second, my phone was always next to me, so it was easy to get distracted.

   仔細想想，我發現自己拖延主要有兩個原因。第一，大任務讓我害怕得不敢開始。第二，手機總是在我身邊，所以很容易分心。

4. 04Solution 1: Make Tasks Smaller

   My first solution was to make tasks smaller. Instead of "write an essay," my goal became "write one paragraph." Small tasks are much easier to start.

   我的第一個辦法是把任務變小。我的目標不再是「寫一篇論文」，而是「寫一個段落」。小任務開始起來容易得多。

5. 05Solution 2: The Pomodoro Technique

   My second solution was the Pomodoro Technique, a method created by Francesco Cirillo. You work for twenty-five minutes, then take a five-minute break, and repeat. During work time, my phone stays in another room.

   我的第二個辦法是番茄工作法，這是弗朗切斯科·西里洛發明的一種方法。先工作二十五分鐘，然後休息五分鐘，再重複。工作的時候，我把手機放在另一個房間。

   Source: Francesco Cirillo, The Pomodoro Technique

6. 06The Results

   The results surprised me. I felt much less stressed, my grades went up, and I actually had more free time, because I wasn't wasting hours feeling guilty.

   結果讓我很驚訝。我的壓力小了很多，成績提高了，而且空閒時間反而變多了，因為我不再浪費好幾個小時去自責。

7. 07Conclusion

   To wrap up, procrastination isn't about being lazy. It's often about fear and distraction. Start small, put your phone away, and give it a try this week. Thank you.

   最後總結一下，拖延並不是因為懶惰，往往是因為害怕和分心。從小事做起，把手機收起來，這個星期就試試看吧。謝謝大家。