是否感觉日常任务让你喘不过气？——这个5分钟重启法将助你真正完成手头事务，轻松搞定待办清单！

这是一个iHeart播客。

This is an iHeart podcast.

我是斯科特·巴里·考夫曼博士，《心理学播客》的主持人。这里有一段即将播出的对话片段，关于如何成为更好的自己。

I'm Doctor. Scott Barry Kaufman, host of the Psychology Podcast. Here's a clip from an upcoming conversation about how to be a better you.

当你思考情绪调节时，除非你认为会有好的结果，否则你不会选择更费力的适应性策略。回避更容易。忽视更容易。否认更容易。复杂的问题解决需要付出努力。

When you think about emotion regulation, you're not going to choose an adaptive strategy which is more effortful to use unless you think there's a good outcome. Avoidance is easier. Ignoring is easier. Denial is easier. Complex problem solving takes effort.

请在iHeartRadio应用、Apple播客或任何你获取播客的地方收听《心理学播客》。

Listen to the Psychology Podcast on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

你有没有感觉自己在混日子？像是在完成任务清单却没有真正感受到什么？我绝对有过这种经历。我一直在旅行，一直在工作，感觉有点麻木，对吧？你意识到自己太忙于高效产出，却没有真正活在当下。

You ever feel like you're just getting through the day? Like you're checking things off but not really feeling anything? I have definitely been there. I've been traveling, I've been working, and it can feel like kind of numbing, right? You realize you're so busy being productive, you're not actually present.

有一天漫长的工作结束后，我独自坐在餐厅里。几周来第一次，我放慢节奏，品尝食物，观察人群，深呼吸。我在想，为什么我不经常这样做？为什么非要等到这样的时刻才做？所以今天的独白就是关于这个主题。

And I had this moment sitting alone at a restaurant after a long day. And for the first time in weeks, I slowed down, tasted the food, watched the people, took a breath. And I thought, why don't I do this more often? And why do I have to wait for a moment like this to do it? So today's solo is all about that.

如何重新连接你的日子、你身边的人，甚至你的餐盘，因为你并非忙到无法感受连接。你只是生疏了。我们都一样。所以让我们谈谈那些能让你回归自我的小改变。排名第一的健康与养生播客。

How to reconnect with your day, your people, even your plate, because you're not too busy to feel connected. You're just out of practice. We all are. So let's talk about the little shifts that bring you back to yourself. The number one health and wellness podcast.

杰伊·杰伊·谢蒂。独一无二的杰伊·谢蒂。大家好，欢迎回到《有目的》播客。我是杰伊·谢蒂。

Jay Jay Shetty. The one, the only Jay Shetty. Hey, everyone. Welcome back to On Purpose. It's Jay Shetty.

如果你还没订阅这个频道，请务必订阅，这样你就不会错过任何一期节目。今天的对话是关于如何重新连接你的一天，以及如何通过放慢脚步实际上让生活加速。放慢如何让生活更高效，如何让你能够随心所欲地快速前进。我认为长期以来，我们一直告诉人们，嘿，如果你生活忙碌、紧张、疯狂，那就是这样了。然后我们期待一个假期，让一切慢下来平静下来。

Make sure you've subscribed to this channel if you haven't already so that you never miss an episode. Today's conversation is all about how to reconnect with your day and how slowing down actually makes life speed up. How slowing down actually makes life more effective, and how slowing down allows you to move as fast as you want. I think for a long time, we've told people, hey, if you have a busy, hectic, crazy life, that's just the way it is. And then we hope for a vacation where things slow and calm down.

但现实是，如果我们能以慢制快，就能改变我们的思维和生活方式。这里有七个科学支持的步骤，应对忙碌的一天，以及改变它的习惯。现实是，我们生活在混乱中。普通人每天查看手机58次，在社交媒体上花费1小时5分钟，每天收到约46条通知。如果你像我一样，这些数据可能要乘以四。

But the reality is, if we can move slow to move fast, it can change the way we think and live. And here are seven science backed steps for a hectic day and the habits that transform it for us. The reality is, we live in chaos. The average person checks their phone 58 times a day, spends one hour five minutes on social media, and receives around 46 notifications daily. Now, if you're like me, times every one of those stats by four.

47%的人无法专注于一项任务超过两小时。难怪我们甚至在午餐前就感到慌乱、分心、情感耗尽。但如果你能重获平静，不是通过改变日程，而是通过重获心智呢？这就是我今天想用我的七步指南帮助你做到的，让你更活在当下。不需要静修，只是基于心理学的真实生活实用行动。

Forty seven percent of us can't focus on a task longer than two hours. No wonder we feel frantic, distracted, and emotionally depleted even before lunch. But what if you could reclaim calm, not by changing your schedule, but by reclaiming your mind. That's what I want to help you do today with my seven step guide to being more present right now. No retreats, just real life practical actions rooted in psychology.

我认为对我们很多人来说，我们会想，是啊，活在当下是我再也无法达到的状态了。它已经消失了。我得等到去静修。我得等到冥想时。我得等到练瑜伽时。

I think for so many of us, we think, yeah, presence is something that I can't even attain anymore. It's gone out the window. I have to wait to go on a retreat. I have to wait to be in meditation. I have to wait to be in yoga.

我认为这在一定程度上是挑战所在。我们构建了这样一种叙事：你的生活很忙，你无法活在当下。你的生活很疯狂，就是这样。我有时也这样对自己说过。但我也找到了改变这种叙事和转变现实的方法。

And I think that's partly the challenge. We've drawn this narrative that your life is busy and you can't be present in it. Your life is crazy and that's just the way it is. And I've done that to myself sometimes as well. But I've also found a way of changing that narrative and shifting my reality.

我今天想和你分享这个方法。第一步，进行五次科技休息。当我说五次，我指的是每次五分钟。对吧？也许你一天可以做五次，或者更多次。

And I wanna share that with you today. Here's step one, take five tech breaks. Now when I say five, I mean take five, five minutes. Right? And maybe you can do these five times throughout the day or if not more.

我很高兴继续这次对话。但首先，插播一条赞助商信息。无论您是预订周末度假还是开启下一次大冒险，大通蓝宝石尊享卡都是您终极的旅行伴侣。让我们谈谈大通蓝宝石尊享卡如何将您的旅行体验提升到新水平，尤其是在餐饮和探索新目的地方面。旅行时，最令人兴奋的部分之一就是发现新的美食热点和品尝当地风味。

I'm excited to continue this conversation. But first, a word from our sponsors. Whether you're booking a weekend getaway or embarking on your next grand adventure, Chase Sapphire Reserve is your ultimate travel companion. Let's talk about how Chase Sapphire Reserve takes your travels to the next level, especially when it comes to dining and exploring new destinations. When you're traveling, one of the most exciting parts is discovering new culinary hotspots and tasting local flavors.

但有时最好的美食体验并不总是在旅游指南中找到。它们是隐藏的瑰宝、独家场所和真正特别的地点。有了大通蓝宝石尊享卡，用餐体验变得和目的地本身一样令人难忘。想象一下。您正在探索一个新城市，而您的大通蓝宝石尊享卡为您打开了通往您可能自己找不到的绝佳餐厅的大门。

But sometimes the best food experiences aren't always found in the tourist guidebooks. They're hidden gems, exclusive spots, and truly special locations. With Chase Sapphire Reserve, dining becomes just as memorable as the destinations themselves. Imagine this. You're exploring a new city and your Chase Sapphire Reserve card opens doors to incredible restaurants that you might not have found on your own.

无论是在米其林星级餐厅享受VIP待遇，还是在您一直渴望尝试的独家场所获得最后一刻的预订，大通蓝宝石尊享卡都能满足您的需求。这不仅仅是关于吃，更是关于创造让您的旅行难以忘怀的时刻。但它不仅仅止于食物。从轻松预订酒店到规划完美的行程，大通蓝宝石尊享卡都在那里让您的旅程更顺畅、更有回报。这一切都是为了让您能够享受到那些让旅行成为真正乐趣的体验，而无需为细节烦恼。

Whether it's getting the VIP treatment at a Michelin star restaurant or securing a last minute reservation at that exclusive place you've been dying to try, Chase Sapphire Reserve has you covered. And it's not just about eating, it's about creating moments that make your trip unforgettable. But it doesn't stop at food. From booking your hotel with ease to planning the perfect itinerary, Chase Sapphire Reserve is there to make your journey smoother and more rewarding. It's all about giving you access to the experiences that make traveling a true joy without the hassle of worrying about the details.

想了解更多关于大通蓝宝石尊享卡的信息以及它如何让您的下一次旅行难忘吗？请访问 chase.com/sapphirereserve。无论您是在世界级餐厅用餐还是探索新目的地，大通蓝宝石尊享卡都提供终极旅行体验。发现更多，并用大通蓝宝石尊享卡让您的下一次冒险成为值得铭记的经历。医生。

Want to learn more about Chase Sapphire Reserve and how it can make your next trip unforgettable? Head over to chase.com/sapphirereserve. Whether you're dining at world class restaurants or exploring new destinations, Chase Sapphire Reserve offers the ultimate travel experience. Discover more and make your next adventure one to remember with Chase Sapphire Reserve. Doctor.

俄亥俄州立大学的阿维塔·辛格发现，每小时进行五到十分钟的科技休息可以提高注意力并减轻压力。所以您应该这样做。设置每小时提醒。在55分钟的屏幕时间后，花5分钟远离设备。您可以散步、伸展或深呼吸。

Avita Singh from Ohio State University found that taking five to ten minute tech breaks every hour boosts focus and reduces stress. So here's what you want to do. Set hourly reminders. After fifty five minutes of screen time, spend five minutes off devices. You can walk, you can stretch, you can breathe.

突然之间，您的注意力会变得更集中而不是分散。我认为这是我们思考会议方式的问题之一。会议在我们的日历上是30分钟或60分钟。为什么不能是25分钟或55分钟呢？我们在会议中那5分钟里能实现什么，以至于如果我们用那5分钟去散步、喝水补水或看看窗外就会失去它？

Suddenly your attention becomes sharper instead of splintered. I think this is one of the issues with the way we think about meetings. Meetings are thirty minutes or sixty minutes in our calendar. Why can't they be twenty five minutes or fifty five minutes? What are we achieving in five minutes in a meeting that we would lose if we spent that five minutes walking, getting hydrated with water, or looking out of the window.

这些是您想在会议之间的那5分钟里养成的三个习惯。您要站起来走走。您要走动一下去喝点水，并且您要喝点水然后去看看窗外。为什么呢？当您每小时都活动时，这对您的新陈代谢非常有益，对您的身体非常有益，您甚至不用刻意就能走几步。

These are the three habits you want to develop in those five minutes between meetings. You're gonna stand up and walk. You're gonna walk and get some water, and you're gonna get some water and go look out of a window. Now why? When you're moving every hour, it's gonna be great for your metabolism, it's gonna be great for your body, you're gonna get steps in without even trying.

我们都知道水的好处，我们需要补充更多水分。但很多人摄入的水量都达不到身体所需。最有趣的是“远眺”这部分——当你望向远方时，实际上能让你的心灵得到舒缓。如今所有东西都近在眼前：笔记本电脑、手机屏幕，一切都在眼前。

We all know the benefits of water, we need to be more hydrated. So many of us are missing out on the amount of water that we need to be having. The window part's the most interesting. When you look into the distance, it actually allows your mind to feel relieved. Today everything's up in our face, our laptops, our phone screens, everything.

我们实际上已经丧失了通过眺望远方给心灵留白的习惯。无论是凝视云朵还是树梢，远眺能让你的思维变得开阔。我建议大家尝试将会议设置为25分钟或55分钟，而非30分钟或60分钟。我们总把下一个任务当作生死攸关的大事，仿佛这五分钟就能改变人类历史。而现实可能是：你只会用这五分钟盯着笔记本电脑发呆。

We've actually lost the ability to look off into the distance to give our mind some space. If you look into the distance, find a cloud, find the tip of a tree, whatever it may be, it allows your mind to feel open. I want you to try and practice setting meetings for twenty five minutes or fifty five minutes instead of thirty minutes to sixty minutes. We all live in this world as if the next task is life or death, that these five minutes are gonna change the history of humanity. The reality is maybe you will spend five minutes all staring at your own laptops in between a meeting.

或许这五分钟的Zoom会议时间，只是用来确认大家是否记得静音开关。我们并没有在这五分钟里解决什么改变人生的大事，却让自己倍感压力。这种忙碌感让我们误以为自己在攻克罕见疾病。如果你确实如此，那很了不起。但对大多数人来说，将这五分钟投资于心理健康，能彻底改变一整天的状态。

Maybe that five minutes on Zoom is making sure that people are still knowing when they're on mute and when they're not. Like we're not solving anything that's changing our lives in those five minutes, yet we make it feel. The stress, the hecticness makes us feel that we're solving some rare disease. Now if you are, that's incredible. But for the majority of us, those five minutes back invested into our mental health and well-being could transform the rest of our day.

所以从明天开始，请设定25分钟和55分钟的会议。当有人问起原因时，告诉他们你在这五分钟里的收获。这将会启发他人，逐渐改变整个文化氛围——这才是我们真正要探讨的。

So from tomorrow, start setting twenty five and fifty five minute meetings. And when someone asks you why, tell them what you do in that five minutes. It will actually start to inspire others. It will actually start to shift the culture. That's what we're really talking about here.

当整个文化都让我们觉得必须分秒必争才算高效时，该如何改变这种文化？我相信 intentional living（有意为之的生活），因此也相信 intentional breaks（有意为之的休息）。每半小时或每小时抽出五分钟，对每个人而言都切实可行。研究表明，短暂的正念停顿能降低情绪反应强度并提升专注力。现在请跟我这样做：

How do we shift the culture when the culture has made it so that we feel we're productive and effective when every second of the day is fully maximized and fully accounted for? Now, I believe in living an intentional life, but therefore I also believe in intentional breaks. Getting five minutes every thirty minutes or five minutes every hour is realistic for each and every one of us. Studies show even brief mindfulness pauses reduce emotional reactivity and improve focus. So here's what I want you to do.

在等红绿灯时，或会议开始前，做三次深呼吸并重新感知周围。你将不再被日程推着走，而是主动掌控它。我在乘坐网约车时、开会前、收发邮件前后都会实践这个方法。利用这些自然出现的节点——通话前后、视频会议前后，用这些碎片时刻进行三次深呼吸。现在让我们一起尝试。

At any stoplight or right before a meeting, take three deep breaths and refocus on your senses. You're no longer carried by the day you actually pilot it. This is something that I've practiced when I'm in the back of an Uber, before I go into a meeting, before or after I send an email. If you just pause at any of these beginnings and ends that naturally happen throughout the day, before a phone call, after a phone call, before a Zoom call, after a Zoom call, you use these micro moments to just take in three deep breaths. Let's do it together right now.

用鼻子吸气，嘴巴呼气。这就是你的重置键。感受身体逐渐放松，心灵逐渐平静。你不需要特意安排时间，在任何地方——书桌前、家中、通勤路上都能实践。这个美好的习惯能让你慢下来。

In through your nose and out through your mouth. That's your reset. Notice how your body feels a little more relaxed, your mind feels a little more at ease and you don't have to carve out specific time to do this. You can actually do this anywhere you are, wherever you are, your desk, in your home, while you're commuting. It's a beautiful practice that allows you to slow down.

我喜欢这样描述它，就像你在观看某个不可思议场景的慢动作回放。你会意识到那个人感觉起来拥有的时间比你想象的要多得多。如果你曾看过篮球运动员的慢动作，运动员的慢动作，音乐家的慢动作，你会感觉他们拥有如此充裕的时间。即使你曾参与运动，当你意识到自己拥有的时间比想象中更多时，你实际上能做得更多。但当你匆忙时，当你感觉时间不够时，我们不都会犯错吗？

The way I like to describe it is almost like when you're watching slow motion footage of something incredible. You realize that that person felt like they had so much more time than you thought they did. If you ever watched a basketball player in slow motion, if you've ever watched an athlete in slow motion, a musician in slow motion, it feels like they have so much time. And even if you've played sport, when you realize you have more time than you think, you're actually able to do more with it. But when you're rushed, when you feel you don't have time, don't we all just make mistakes?

当你感觉时间不够时，你不是更容易绊倒吗？你不是更容易把钱包忘在家里吗？你不是更容易发错邮件，忘记修改主题行吗？这就是我们匆忙时会发生的事情。但当你认为自己有多一点时间时，你实际上就能把事情做对。

When you feel you don't have time, aren't you more likely to trip over? Aren't you more likely to forget your wallet at home? Aren't you more likely to send the wrong email, not change the subject line? That's what happens when we're rushing. But when you think you have a little more time, you actually get to get it right.

所以我希望你能欺骗自己。当你放慢呼吸，当你呼吸得更深、更长时，对吧？当你的呼吸不再那么浅、那么快时，你实际上就是在放慢节奏。当你放慢节奏时会发生什么？你看事情会更清晰。

So I want you to trick yourself. When you slow down your breath, when you're breathing deeper, when you're breathing longer, right? When your breath is less shallow and less fast, you're literally slowing things down. And what happens when you slow down? You see things more clearly.

为什么路上会有速度限制？为什么路上有不同的速度限制？我记得学过，当限速为每小时30英里时，真相是，如果你以33英里的速度撞到路上的孩子或某人，这3英里的差异对那个人来说可能是灾难性的。仅仅3英里。设置这个限制是有原因的。

Why is there a speed limit on the road? Why is there a different speed limit on the road? I remember learning that when you have a 30 miles per hour speed limit, the truth is because if you hit a child or someone on the road at 33, the difference in those three miles per hour could be catastrophic for that person. In three miles. And there's a reason why it's there.

这3英里可能带来天壤之别。所以我并不是要求你从每小时33英里减速到15英里。我是说，如果仅仅三次深呼吸就能让你减速每小时3英里呢？突然间，你就不会导致悲剧事件、不会导致 burnout（倦怠）、不会导致精疲力竭。你实际上拯救了自己。

Those three miles could make all the difference. So I'm not asking you to slow down from 33 miles to 15 miles per hour. I'm saying what if three breaths just slow you down by three miles per hour? All of a sudden, you're not leading to a tragic event, to burnout, to exhaustion. You've actually saved yourself.

所以想想这一点，想想你如何能只放慢一点点。我认为我们把‘慢’想成了‘停’，对吧？我们觉得，哦是的，我只需要停下来。我需要一切都停下来。但这不现实。

So think about that and think about how you can just slow down just a tiny bit. I think we think about being slow as being stopped, right? We think about it as like, oh yeah, I just need to stop. I need everything to stop. It's not real.

如果你能做到那固然很棒，但在现实中，我们不可能每天都或每周都达到那种状态。但这些微小的时刻可以为我们带来改变。第三点，将你的选择分块处理。人类的工作记忆表明，我们一次大约只能处理七个事项，否则超负荷会降低我们的决策质量。以下是我希望你做的。

It'll be great if you can achieve it, but in reality, we're not going to get there every day or every week. But these micro moments could change it for us. Number three, chunk your choices. The human working memory says that we can just about deal with seven items at once and otherwise the overload drops our decision quality. Here's what I want you to do.

如果你一天开始前面对着一张长长的待办事项清单，可能超过七件事，那就只选择最重要的三项任务，并把它们安排进你的日程表。我们感觉一天过得快的原因之一，是我们试图在有限的时间里做太多事情。却没有意识到，如果我们用稍多一点的时间做更少的事，不仅能完成任务，还能真正有能力继续推进下一项。你可以在喧嚣中创造清晰，在早晨开始前就赢得它。你总想着要完成七件事。

If you're staring at a long to do list, probably over seven things, before your day starts, choose only three tasks that matter most and block them in your calendar. One of the reasons why our day feels fast is we're trying to do a lot with little time. Not realizing that if we tried to do less with a bit more time, not only would we complete tasks, we would actually have the ability to move on to the next. You can create clarity amid the noise and win the morning before it starts. You wanna get seven done.

一天结束时，你发现自己只完成了四件，而且质量还很差，因为你在赶工。但如果你只把三件事做得非常好呢？好到将来无需再为它们浪费时间。当你完成了七件事中的四件或五件时，它们都只付出了60%或70%的努力。所以你做得更多，但实际上做得更少，因为长远来看效率更低，因为你将不得不回头解决你制造的问题。

At the end of the day, you realize you only got four done and that too with bad quality because you were rushing. But what if you just got three done really well? So well that you won't have to waste time on them in the future. When you got four out of seven done or five out of seven done, they were all done at like 60% effort, 70% effort. So you got more done, but actually you got less done because in the long term it was less effective because you'll have to go backwards and solve the problem you created.

但如果你今天完成了三件事，并且达到了90%的质量，突然间你就进入了状态，明天也能同样高效。做得少实际上可以成就更多。做得少实际上可以比做得多更有效。长远来看，做得少可以比做得多更有成效。但我们都被这种短期思维所困。

But if you got three things done today and 90%, all of a sudden you're cruising and you can do the same thing tomorrow. Doing less can actually achieve more. Doing less can actually be more effective than doing more. Doing less can be more productive than doing more in the long term. But we all get trapped by this short term thinking.

总想着如果我今天做更多，完成更多，那将来会对我有帮助。却没有意识到，如果我没有保证质量，数量就无关紧要。第四步全是关于单任务处理。科学表明，多任务处理会降低效率并增加压力。所以这就是我希望你做的。

Thinking that if I do more today, if I get more done, then that will help me in the future. Not realizing that, well, if I don't get quality done, the quantity doesn't matter. Step four is all about single tasking. Science shows that multitasking reduces efficiency and increases stress. So here's what I want you to do.

当你工作时，静音通知，关闭多余的标签页，设置一个25分钟的计时器，然后全神贯注地工作。我经常看到有人面前放着笔记本电脑、手机，甚至可能还有iPad。你拥有所有这些设备。它们都连接着个人和职业的通知，而你正试图进行一些深度工作。你在写报告，在做演示文稿，在编辑东西，而每三十秒你就会受到一次干扰。

When you're working, silence your notifications, close your extra tabs, set up a 25 timer, and work with full focus. I see this often with someone who's got their laptop and their phone and maybe even have an iPad. You have all these devices. They're all connected up to personal and professional notifications and you're trying to do some deep work. You're working on a report, you're working on a deck, you're editing something, and every thirty seconds you have a distraction.

一条来自你妈妈，她想和你聊聊，问问你吃了什么。另一条来自一个朋友，他想要你周末拍的一张照片。还有一条来自同事，他希望你立刻回复邮件。还有一条来自三个月前的朋友，他对你没去他的生日聚会感到不满。而你正试图写一份报告。

One is from your mom who wants to check-in with you and find out what you ate. The other one is from a friend who wants a picture that you took at the weekend. The other is from a colleague who wants you to reply to the email right now. And the other is from your friend from three months ago who's upset with you for not coming to their birthday. And you're trying to write a report.

这怎么可能完成呢？你将如何有效地回应这些人？那个三个月前因为你没去生日聚会而不满的朋友，你需要带着一定的深度和清晰度与他沟通，因为他很沮丧。你是在处理他的情绪。那个想要照片的朋友，你将不得不翻看你周末拍的67张一模一样姿势的照片，找出他喜欢的那一张。

How's that ever gonna happen? How are you going to respond effectively to any of those people? The friend from three months ago who's upset you didn't go to their birthday, you need to connect with them with some depth and some clarity because they're upset. You're managing their emotions. The friend who wants the picture, you're gonna have to go through your camera roll this weekend of 67 pictures you took of the same exact pose, but find the one that they like.

你准备发三张照片给他们，然后他们会说，不对，有一张是这种颜色、背景是大海的。还有一张我是这样摆姿势的。好吧。现在你浪费了一大堆时间去找那张照片。现在这个人要你立刻回邮件，但你甚至都不知道工作那边发生了什么情况。

You're gonna send them three and they're gonna be like, no, there was one with the the ocean in the background in this color. There was one where I was posing this way. Alright. Now you've lost a bunch of time looking for that image. Now you've got the person who wants you to email back right now, but you don't even have context of what's happening at work.

当我们试图进行深度工作时，我们却在主动邀请干扰。如果你真心实意想要做深度工作，就必须把手机放在房间外面。你必须关闭所有通知，全神贯注。问题在于我们总以为保持随时连接能完成更多工作，其实恰恰相反。

We invite distractions when we're trying to do deep work. If you are truly, honestly trying to do deep work, you have to leave your phone out of the room. You have to turn your notifications off and you have to be locked in. And the problem with us is we think we'll achieve more or get more done if we're always connected. It's the opposite.

完全断开连接反而能完成更多工作。只要不被打扰，你就能用更少时间、更高质量、更高效率完成任务。我们都在多任务处理。但有趣的是：世界上只有2%的人能有效进行多任务处理。

You get more done if you're completely disconnected. You get the task done in less time with more quality, with more efficiency if you're not distracted. All of us are multitasking. Now here's the interesting thing. Only 2% of the world's population can effectively multitask.

知道最有趣的是什么吗？听到这个数据时，每个人都觉得自己属于那2%。但事实上我们大多数人都属于那98%——就算拼命也做不到多任务处理的人。即使你能多任务处理，你的大脑和心智也需要承受巨大压力来维持这种高强度运作。那么如何减少干扰呢？

You know what the funny thing is? When you hear that, everyone thinks they're in that 2%. But the truth is most of us are in the 98% who can't multitask to save our lives. And even if you can multitask, you're placing so much stress on your brain and mind to stretch that far that often. How can you reduce distractions?

当你专注于任务时，如何排除一切干扰？当我写书时，当我准备这些讲稿时，当我为播客预留这段时间时，如果被七个不同的浏览器标签页分散注意力，我就无法写作。限制它。严格限制。这样你的人生会成就更多。

How can you reduce everything when you're focused on a task? When I'm writing my book, when I'm preparing for these scripts, when I'm factoring this time in for the podcast, I can't write if I'm distracted by seven different tabs. Limit it. Limit it. You will achieve so much more in your life.

我向你保证。试试看吧。我还有太多想分享的内容，但现在我们要短暂休息一下感谢赞助商，我马上

I promise you. Give it a go. I have so much more to share with you, but we're just going to take a short break for our sponsors, and I'll be right

播客。以下是即将播出关于探索人类潜能对话的片段。

Podcast. Here's a clip from an upcoming conversation about exploring human potential.

我去学校试图教孩子们这些技能时，老师们会翻白眼，或者学生会说，打人一拳更容易。当你考虑情绪调节时，除非你认为采用适应性策略会带来好的结果、对你有益，否则你不会选择这种需要更多努力的策略。因为说‘你自己一边待着去’很容易，对吧？这很简单。

I was going to schools to try to teach kids these skills, and I get eye rolling from teachers or I get students who would be like, it's easier to punch someone in the face. When you think about emotion regulation, like, you're not gonna choose an adaptive strategy which is more effortful to use unless you think there's a good outcome as a result of it, if it's gonna be beneficial to you. Because it's easy to say, like, like, go you go blank yourself. Right? It's easy.

多喝一杯啤酒很容易。忽略、压抑看到烦人的同事，然后直接走开也很容易。回避更容易。忽视更容易。否认更容易。

It's easy to just drink the extra beer. It's easy to ignore, to suppress seeing a colleague who's bothering you and just like walk the other way. Avoidance is easier. Ignoring is easier. Denial is easier.

喝酒更容易。大喊大叫很容易。而复杂的问题解决、冥想则需要付出努力。

Drinking is easier. Yelling, screaming is easy. Complex problem solving, meditating, you know, takes effort.

请在iHeartRadio应用、Apple播客或您获取播客的任何平台上收听《心理学播客》。

Listen to the Psychology Podcast on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

好的，我们回来了。让我们直接进入正题。第五步，姿势重置，心态重置。我们一直在讨论心态如何影响身体。

Okay. We're back. Let's dive right back in. Step five, posture reset, mind reset. We've been talking a lot about how the mind affects the body.

我们忘记了身体如何影响心态。挺直身姿能提高警觉性和积极性，而懒散实际上会降低能量。所以每小时站直三十秒，感受你的双脚并深呼吸。实际上，在我上台前我会这样做。我注意到上台前我可能会紧张。

We've forgotten how the body affects the mind. Upright posture raises alertness, positivity, and slouching actually reduces energy. So every hour, stand tall for thirty seconds, Feel your feet and breathe. I actually do this before I go on stage. Before I'm going on stage, I've noticed that I can be nervous.

我仍然会紧张。我们都会紧张，因为我在乎。但如果我懒散、蜷缩身体，实际上我会更紧张，压力更大。但当我以超人姿势站立，双手叉腰，挺起胸膛，突然之间我就感受到了那种自信。

I still get nervous. We all still get nervous because I care. But if I slouch, if I close-up my body, I actually get more nervous. I get more stressed. But when I stand in Superman pose, put my hands on my hips, pump out my chest, all of a sudden I'm feeling that confidence.

我呼吸更顺畅了。这不是什么心理技巧，而是身体层面的问题。如果你耸肩、缩胸、身体内收，实际上是在让自己更难呼吸。呼吸更困难意味着氧气更少，能量也就更少。

I'm breathing better. It's not some mental trick. It's physicality. If you're closing up your shoulders, if you're making your chest smaller, if you're going inward, you're actually making it harder for yourself to breathe. Making it harder for yourself to breathe means less oxygen means less energy.

所以自然就是这样运作的。改变你的姿势。我们整天都坐着。我现在就坐着。如果你现在正坐在椅子上，向后推开你的肩膀。

So naturally, it works that way. Change your posture. All of us are sitting around all day. I'm sitting right now. If you're sitting in a chair right now, push back your shoulders.

对吧？甚至可以感觉你的手臂环绕在椅背后面，这样你才能真正地向外推，即使是人为的，甚至可以把手指放在椅子后面伸展。现在向上耸起你的肩膀。注意你的后脑勺是否与脊柱对齐，或者实际上是否前倾。这样做几秒钟，突然间你会感觉到身体在变化，能量在流动。

Right? Even feel your arms wrap around the back of the chair so you can really push out, even if it's artificial, and even take your fingers behind your chair and stretch. Push your shoulders up right now. Notice if the back of your head is aligned with your spine or if the back of your head is actually forward. Doing that for a few seconds, all of a sudden you feel your body shifting, feel your energy shifting.

这些都是变得更专注的微小时刻。这些是变得更清醒、更与身体连接的微小时刻。有时我们太迷失在思绪中，甚至不知道身体的感觉。有多少次你在一周后才反应过来，等一下，为什么我的脚踝疼？甚至不知道发生了什么。

These are micro moments to become more present. These are micro moments to become more conscious, to become in touch with our body. Sometimes we're so lost in our mind, we don't even know what our body is feeling. How many times have you had it where a week later you go, wait a minute, why is my ankle hurting? Don't even know what happened.

等等，为什么我背痛？发生了什么？然后你突然意识到七天前你撞到了什么东西或类似的情况，但你忽略了它，因为我们与身体和心智如此脱节。我们必须学会重新连接身体和心智。当你的身体和心智在同一处时，你将在生活中获胜。

Wait, why have I got that backache? What happened? And then all of a sudden you realize seven days ago you knocked it on something or something like that, but you ignored it because we're so disconnected from our bodies and our minds. We have to learn to reconnect our body and our mind. You will win at life when your body and mind are in the same place.

当你的身体和心智在不同地方时，你将在生活中失败。因为会发生这样的情况：你在工作时想着度假，因此，当你在度假时，你又在想着工作。注意力不集中是会蔓延的。

You will lose at life when your body and mind are in different places. Because here's what happens. When you're at work, you're thinking about vacation. And therefore, when you're on vacation, you're thinking about work. Inattention bleeds.

你不能随意开关它。你不能说我不想在工作时专注，然后在度假时专注，因为你已经训练了心智去缺席。你不能在工作时缺席而在度假时专注，也不能在度假时专注而在工作时缺席。如果你在工作时专注，你在度假时也会专注。

You can't turn it on and off. You can't say I don't want to be present at work and then be present on vacation because you've trained your mind to be absent. You can't be absent at work and present on vacation. And you can't be present on vacation and absent at work. If you're present at work, you'll be present on vacation.

如果你工作时心不在焉，度假时也会心不在焉。这就是心智的运作方式。它只知道如何根据你的训练方式，要么专注于当下，要么神游天外。每次走进一个新空间时，都要进行自我检视，练习五、四、三、二、一。你能看到的五样东西是什么？

And if you're absent at work, you'll be absent on vacation. That's how the mind works. It only knows how to be where your feet are or not based on how you've trained it. Always check-in when you walk into a new space, practice five, four, three, two, one. What are five things you can see?

阴影、色彩、形状。你能触摸到的四样东西是什么？你穿的衣服、温度、质感？你能听到的三样东西是什么？远处的交谈声、白噪音、你自己的声音。

The shades, the colors, the shapes. What are four things you can touch? What you're wearing, the temperatures, the textures? What are three things you can hear? Distant chatter, white noise, the sound of your own voice.

你能闻到的两样东西，一种香味或一朵花。以及你能尝到的一样东西，也许是午餐、一颗薄荷糖或其他什么。突然间，你的身心就处在同一地方了。我们大多数人走进一个房间时，心思还停留在上一个会议中，而身体却在这个会议里。会议结束后你会想，天啊，我根本就没在那个会议上真正在场。

Two things you can smell, a fragrance or a flower. And one thing you can taste, maybe lunch or a mint or whatever it may have been. All of a sudden your body and mind are in the same place. Most of us, we walk into a room, our mind is still in the last meeting, our body's in this meeting. We finished that meeting and your mind goes, oh gosh, I wasn't even present in that meeting.

现在我们在下一个会议中又心不在焉，而身体却在下一个会议里。对吧？我们不断地在这种缺席与在场之间折腾。心思缺席，身体在场。身体缺席，心思在场。

Now we're absent in the next meeting and our body's in the next meeting. Right? We're constantly messing around with this absence and presence. Our mind is absent, our body is present. Our body is absent, our mind is present.

当身心都在场时，你才能真正更好地体验生活。难道你没经历过吗？我相信你们中有些人有孩子，喜欢花时间陪伴孩子、家人或朋友，结束后有时会想，甚至不知道自己刚才在哪。时间都去哪了？这就结束了吗？

When they're both present, you actually have a better experience of life. Haven't you seen that? I'm sure some of you who have children, who love spending time with your kids, who love spending time with a family member, love spending time with your friends, after it finishes, sometimes you think, don't even know where I was. Where did the time go? Is it over already?

那是因为我们的身心没有处在同一地方。当你的身心同在时，你能吸收那个时刻，真正感受它，然后轻松地放手。这就是它的美妙之处。当你在场时，你会快乐地放手，因为你已经充分体验了整个时刻。但当你没有完全吸收那个时刻时，你还会试图抓住不放，想着我不想让这结束，因为你实际上从头到尾都没有真正在场。

That's because our mind and body weren't in the same place. When your mind and body are in the same place, you can absorb that moment, really feel it, and then let it go comfortably. That's the beauty of it. When you're present, you'll actually let go happily because you've absorbed the whole moment. But when you haven't absorbed the whole moment, you're still trying to hold onto and go, I don't want this to end because you actually haven't been there the whole time.

第六，运用时间锚定来平静你的心绪。当我们在心理上快进跳过压力时刻时，我们会减少焦虑和情绪反应。所以当你感到不堪重负时，问问自己：一周后这还重要吗？一个月后呢？当你把视角拉远，它会让你的大脑重新聚焦，并调节情绪上的过度反应。

Number six, use time anchoring to calm your mind. When we mentally fast forward beyond a stressful moment, we reduce anxiety and emotional reactivity. So when you're overwhelmed, ask, will this matter in a week? Will this matter in a month? When you zoom out, it recenters your brain and regulates emotional overreactions.

那么为什么这招管用呢？因为你从被动反应模式切换到了反思模式，重新掌控了自己的视角。我来告诉你为什么我认为这确实有效。因为当你处理压力时，你已经完全放大了细节。你有没有经历过生活中遇到压力时刻时，即便是最小的事情也会被无限放大？

Now why did this work? You shift from reactive mode to reflective mode and you reclaim control over your perspective. I'll tell you why I believe this really does work. It's because when you're dealing with stress, you've now totally zoomed in. Have you ever had that when you go for a stressful moment in your life, you totally zoom in even if it's the smallest thing.

现在你把那件小事变成了天大的事。问一个问题：一周后这还重要吗？一年后这还重要吗？这能让你退一步看全局，真正找到平衡。所以你并不是在逃避它。

And now you turn that tiny thing into a huge thing. Asking a question like, will this matter in a week? Will this matter in a year? It allows you to zoom out and actually find balance. So you're not avoiding it.

我不是要你忘记它。我不是说它不重要。你要看清事情本来的重要程度。我鼓励人们在生活中建立我所谓的压力等级。0代表毫无压力。

I'm not telling you to forget about it. I'm not telling you it's not important. You want to see things as important as they are. I encourage people to have what I call a stress scale in their life. Zero is not stressful at all.

10代表你可能经历的最大压力。实际上想想有史以来压力最大的事件。家人生病。也许有人去世。也许你即将失业而且身无分文。

10 is the most stressful you'll ever be. Actually think of an event that is the most stressful event ever. Your family's unwell. Maybe someone passes away. Maybe you are losing your job and you have no money left.

就像那样，在压力等级上就是10分，对吧？我失去了所有钱。我破产了。我一无所有。那对你来说0分是什么？

Like that's 10 on a stress scale, right? I've lost all my money. I'm broke. I have nothing. What's zero for you?

以那个为最极端的情况，对你来说0分是什么？也许0分是我周末闲逛，没什么可想的。现在当你踢到脚趾时，它真的是九分还是实际上只有两分？当你在工作中进行一次艰难对话时，它真的是九分或八分，还是实际上更像四分？这说得通吗？

Based on that being the most extreme, what's zero for you? Maybe zero is when I'm hanging out on the weekend and I've got nothing to think about. Now when you stub your toe, is it really a nine or is it actually a two? Now when you have a difficult conversation at work, is it really a nine or an eight or is it actually more like a four? Does that make sense?

当你看着自己的压力等级，并且知道可能发生的最坏情况和最好情况时，你就能以正确的视角看待事情。我们最大的挑战是，当我们不退一步以那种方式看待生活时，一切都感觉像是10分。一整天所有事都感觉像是10分。你错过了公交车，是10分。你错过了火车，是10分。

When you look at your stress scale and you know what the worst thing that could ever happen is and what the best thing that could ever happen is, you now look at things in perspective. The biggest challenge for us is when we don't zoom out and look at life that way, everything feels like a 10. Everything feels like a 10 all day. You miss the bus, it's a 10. You miss the train, it's a 10.

你和朋友闹翻了，这算是10级压力。如果我们没有这个压力等级表，生活中的一切都会感觉像是10级。而我们意识到真正的10级是什么——失去工作或失去所爱之人。身无分文、破产，那才是10级。

You had a falling out with a friend, it's a 10. Everything in our life will feel like a 10 if we don't have this stress scale. And we've realized what a 10 actually is. Losing my job or losing someone I love. Having no money being broke, that's a 10.

那才值得我为之焦虑。但实际上，在此之前的一切可能只是五级或六级。突然间，我就能以它实际的价值去应对了。我不是说你的压力不真实，也不是说你生活中没有真正的压力。

That's worth my stress. But actually everything up until then is probably a five or a six. All of a sudden I can deal with it for what it's worth. I'm not telling you your stress isn't valid. I'm not telling you that you don't have real stress in your life.

我的意思是，你要以它实际的价值去处理它，对吧？医生绝不会用治疗骨折的方式来处理脚趾撞伤。你不会用同样的方式对待它们。但在我们心里，我们却让脚趾撞伤感觉像是骨折。

What I'm saying is you wanna deal with it for what it's worth. Right? A doctor would never treat a stubbed toe in the same way as they treat a broken foot. You just don't treat them in the same way. But we in our mind make a stubbed toe feel like a broken foot.

这就是我们压力的来源。正是这一点制造了更多的焦虑、紧张和压力，因为一切都感觉像是10级。如果你要从这期节目中学到一点什么，我希望就是这一点。别忘了那个压力等级表，确保你真正清楚它。第七点，用仪式而非匆忙来切换任务。

And that's where our stress comes from. That's what creates more anxiety, more tension and more pressure because everything feels like a 10. If you take one thing away from this episode, I want it to be that. Do not forget that stress scale, make sure you're really clear on it. Number seven, switch tasks with a ritual, not a rush.

大脑需要长达25分钟才能完全重新聚焦并切换任务。所以如果你要重新聚焦，你无法立即做到。如果你想从数字会议转到创意会议，你的大脑需要25分钟来适应。如果你想从战术会议和战略会议转到自由流动的头脑风暴，也需要20分钟来调整。仪式帮助大脑更快地重置，这是哈佛商学院的研究成果。

The brain takes up to twenty five minutes to fully refocus and switch tasks. So if you're going to refocus, you're not going be able to do it immediately. If you want to go from a numbers meeting to a creative meeting, your brain's going to take twenty five minutes to figure that out. If you want to go from a tactical meeting and a strategic meeting to a free flowing brainstorm, it's gonna take twenty minutes to figure out. Rituals help the brain reset faster, and this is research from Harvard Business.

在切换任务之前，尤其是从工作切换到个人生活，甚至回家时，创建一个微小的仪式。也许你点一支蜡烛，也许你伸展一下，也许你放点音乐。想想看，即使你回到家，你的大脑也可能需要25分钟才能从工作模式切换到个人模式。这就是为什么通勤有时是有益的。我认为在家工作的一个挑战是我们实际上没有那25分钟的过渡时间。

Before switching tasks, especially from work to personal as well, even coming home, create a micro ritual. Maybe you light a candle, maybe you stretch, maybe you put on some music. Think about that even when you come home, it can take you twenty five minutes for your brain to switch from work to personal. That's why sometimes the commute is healthy. I think one of the challenges that working from home brought around is that we actually don't get that twenty five minutes.

早上的通勤让你从居家状态切换到工作状态，晚上的通勤让你从工作状态切换回居家状态。而现在，你只是上下楼梯，进出房间，却期望自己立刻进入家庭模式。所以当你的伴侣问你‘嘿，周末我们做什么？’时，你还在想着会议的事情。

The commute in the morning allowed you to switch from being at home to being at work, and the commute home from work allowed you to switch from being at work to being at home. Today, you walk up or down the stairs. You walk in and out of a room and you're meant to be at home. So all of a sudden when your partner says to you, hey, what are we doing this weekend? You're still thinking about the meeting.

你的伴侣对你说，等等，你还没为孩子们做这件事呢。你得带他们出去。你还在想着会议的事。你走进办公室，有人对你说，嘿，报告放我桌上了吗？而你却在想，等一下，我刚给孩子们穿好衣服，还对他们喊了几句。

Your partner says to you, wait, you didn't do this for the kids yet. You gotta take them out. You're still thinking about the meeting. You walk into work and someone says to you, hey, have you got the report on my desk yet? And you're thinking, wait a minute, I just put my kids clothes on and like gave them a shout.

就像，你知道，我们现在处于什么状态？对吧？所以我们的大脑甚至没有时间适应我们现在的位置。因此，我们需要通过仪式来向你的神经系统发出信号，表示现在可以安全地切换状态了。所以你需要做的是允许自己有一个仪式，可以是一个你说出的词。

Like, you know, where are we at now? Right? So our brain doesn't even have the time to get to where we are. So now we need rituals to signal to your nervous system that it's safe to switch gears. So what you need to do is allow yourself to have a ritual that could be a word you say.

也许是从蜡烛中散发的一种香味。我喜欢这样想：仪式是视觉——你能看到的东西，嗅觉——你能闻到的气味，和听觉——你能听到的声音。你走进工作场所，有让你感觉像在工作时的音乐。你走进厨房，有让你感觉像在家里的音乐。

Maybe it's a scent from a candle. And this is how I like to think about it. Rituals are sight, things you can see, scent, things you can smell, and sound, things you can hear. You walk into your workplace and you have music that feels like work. You walk into a kitchen and you have music that feels like home.

你走进工作场所，有一种让你想起工作的气味。你走进家里，有一种让你想起个人休闲生活的气味。还有视觉，你走进办公室，看到墙上有一句激励你的名言。你走进家里的区域，看到一张让你放松的家庭照片。你可以利用视觉、嗅觉和听觉作为在不同事物之间转换的仪式。

You walk into your workplace and you have a scent that reminds you of work. You walk into your home and you have a scent that reminds you of personal casual life. And a sight, you walk into your office, you see a quote on the wall that inspires you. You walk into your home area, you see a picture of a family that relaxes you. You can use sight, scent and sound to act as rituals for transitioning between things.

第八点，在脑海中大声叙述你正在做的事情。命名你当前的动作能将你锚定在当下，并打断自动驾驶行为。试试在洗碗、刷牙甚至走路时这样做：我正在刷牙。我感觉到水。

Number eight, narrate what you're doing out loud in your head. Naming your present actions grounds you in the moment and interrupts autopilot behavior. Try this while washing dishes, brushing your teeth, or even walking. I'm brushing my teeth. I feel the water.

我注意到薄荷的味道。我就在这里。你将注意力从盘旋的思绪中拉出，并将其锚定在你的感官上，瞬间提升临在感。成为你生活的叙述者。把事情大声说出来实际上能让它们从你的胸口和脑海中释放出来，而那里正是我们感到很多压力的地方。

I'm noticing the mint. I'm right here. You pull your attention out of spiraling thoughts and anchor it in your senses, instantly increasing presence. Become a narrator of your life. Talking things out loud actually gets them off your chest and out of your mind where we feel so much stress.

你有过这种感觉吗？压力让你感到胸闷。它让你感到头重。当你把它说出来时，你就把它从自己体内释放出去了。记住，你不需要逃离你的生活来找到临在感。

Have you ever had that? Stress makes you feel tight chested. It makes you feel heavy headed. When you talk it out, you get it out of yourself. Remember, you don't need to escape your life to find presence.

你只需要一分钟一分钟、一刻一刻地选择。停下来，放慢脚步，发现即使在最疯狂的日子里，你也能感受到多么平静、清晰和强大。非常感谢你的聆听。很高兴你能加入我。把这个传递给那些生活忙碌紧张的人，希望很快能在这里再次见到你。

You just need to choose it minute by minute, moment by moment. Pause, slow down and discover how much calmer, clearer and stronger you can feel even on your craziest day. Thank you so much for listening. I'm so glad you joined me. Pass this on to someone who lives a busy hectic life and I hope I'll see you here again soon.

保重。如果你喜欢这个播客，你也会喜欢我和刘易斯·汉密尔顿的那期节目。刘易斯和我讨论了为什么你应该停止追逐社会对成功的定义，以及如何更有意识地设定目标。你不会想错过的。

Take care. If you love this podcast, you'll love my episode with Lewis Hamilton. Lewis and I talk about why you should stop chasing society's definition of success and how to be more intentional with your goals. You don't wanna miss it.

就像，这不是关于完美。而是关于每一天，一步一步，变得更好，努力做得更多。我正在了解很多关于自己的事情。我必须打破自己，才能变得更好。

Like, it's not about being perfect. It's about just every day, one step at a time, to be better, trying to do more. I'm learning a lot about myself. I had to break myself down in order to be able to be better.

这是一个iHeart播客。

This is an iHeart podcast.