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Yeah. Yes. That was one way that it could be helpful.
是的，这是它可能有所帮助的一种方式。
The way it’s helpful for me is that because I’m a worrier or I get wrapped up thinking of all the possible things that could go wrong, and it just helps me streamline that so that I think of just the three major things.
因为我是一个爱担心的人，或者我会想着所有可能出错的事情，它对我有帮助的方式是，帮助我简化这一过程，这样我就只考虑三件主要的事情。
And then I think of one way to mitigate against each of them.
然后我想到了一种方法来减轻每一种情况的影响。
So I don’t think about a hundred different solutions to mitigate against each problem.
我不会想出一百种不同的解决方案来缓解每个问题。
I just think of one to mitigate against each and that keeps it contained and it satisfies my anxiety.
我只是想出一种方法来缓解每一种情况，这会让它得到控制，满足了我的焦虑。
But also it feels like it is approaching the tasks in a way that uses my strengths.
但它也感觉到它正在利用我的优势来处理任务。
So anxiety is both the strength and a weakness for me in that I’m good at foreseeing problems.
因此，焦虑既是我的优势，也是我的弱点，因为我擅长预见问题。
So it’s also using that strength.
因此，它也在利用这种力量。
We talked about emotions previously, emotions clearly have a big role in procrastination.
我们之前讨论过情绪，情绪显然在拖延症中起着很大作用。
How do you think about separating emotions from tasks?
你认为如何将情绪与任务分开？
I think one of the big misconceptions in all of this is that people think a lot about reducing emotions as a way of combating procrastination.
我认为其中最大的误解之一是，人们认为减少情绪是对抗拖延症的一种方式。
But what we actually know about people who are healthy, happy, and productive is that they don’t go around spending a lot of time trying to reduce their emotions.
但我们对健康、快乐和高效的人的实际了解是，他们不会花很多时间来试图减少自己的情绪。
What they’re much better at is actually using their emotions as fuel for their goals.
实际上，他们更擅长的是将自己的情绪作为实现目标的动力。
So when an emotion comes up, like when someone’s feeling doubt or someone’s feeling embarrassment, that’s what people who function well do.
所以当一种情绪出现时，比如当某人感到怀疑或尴尬时，表现良好的人就会这样做。
They take a negative emotion and they use it as fuel for their goals.
他们会产生一种负面情绪，并将其作为实现目标的燃料。
They don’t think, “Oh, I need to reduce all these negative emotions or they’re going to cause me to go off track with my goals.”
他们不会想，“哦，我需要减少所有这些负面情绪，否则它们会让我偏离目标。”
They associate strong emotions with propelling them to their goals, not with them taking them away from their goals.
他们把强烈的情绪与推动他们实现目标联系在一起，而不是把他们从目标中带走。
One of the really fascinating things that jumped out at me in your work was this idea of emotional granularity.
你的作品中最吸引我的一点是关于情感粒度的概念。
And we all know that it helps to identify emotions.
我们都知道，它有助于识别情绪。
But I think this was the first time I really understood how identifying emotions could lead to something in the article you call psychological flexibility.
但我认为这是我第一次真正理解，识别情绪可以导致文章中所说的心理灵活性。
Can you explain what that is?
你能解释一下那是什么吗？
Yeah, it’s actually just what I was talking about before.
是的，这正是我之前说过的。
It’s the idea that you can use your emotions as fuel for your goals, that you don’t need to reduce your negative emotions.
这是一种想法，你可以利用你的情绪作为你实现目标的燃料，你不需要减少你的负面情绪。
Like if you feel guilt.
比如你是否感到内疚。
Guilt is a useful emotion because it causes us to want to repair things.
内疚是一种有用的情绪，因为它会让我们想要修复一些东西。
There was actually a really interesting study that I just read in the last few days that said that doing mindfulness meditation reduces people’s feelings of guilt, but it also causes them to be less willing to do reparative behaviors.
我前几天刚刚读到的一项非常有趣的研究说，做正念冥想可以减少人们的负罪感，但它也会导致他们更不愿意做出补救行为。
So that’s obviously a huge problem, right?
所以这显然是个大问题，对吧？
Emotions all have an evolutionary purpose.
情绪都有进化的目的。
And we can learn to channel our emotions in service of our values, in service of our goals.
我们还可以学会引导我们的情绪，为我们的价值观服务，为我们的目标服务。
One of the strategies that I often use myself is this idea of a task that you’re avoiding, thinking about it in terms of your values.
我自己经常使用的策略之一就是你想要避免的任务，从你的价值观来考虑它。
So, “How does doing this task reflect my values?”
那么，“做这项任务如何体现我的价值观？
So for example, my spouse is always asking for tech help, “Could you help me with this on the computer?”
例如，我的配偶总是寻求技术帮助，“你能帮我在电脑上做这个吗？”
And I hate providing tech help, but I obviously have the value of being a supportive spouse.
我讨厌提供技术上的帮助，但我显然有成为一个支持性配偶的价值。
I have the value of the two of us being in a relationship where we make up for each other’s weaknesses, that we’re there to compensate for each other’s weaknesses.
我觉得我们俩在这段关系中能够弥补彼此的弱点，弥补彼此的弱点是很有价值的。
So even though I don’t like providing tech help, I like the idea that I will compensate for her weaknesses and she will compensate for mine, and that we’ll support each other through that.
因此，尽管我不喜欢提供技术帮助，但我喜欢这样的想法：我将弥补她的弱点，她将弥补我的弱点，我们会在这一点上相互支持。
