HowToLiveWorse

CHAPTER 04 · 18 SOURCE ENTRIES

Stopping Time Wasters

不要浪费时间

[← 回总目录](../README.md) 本节只算时间账。看的是每天、每周、每年能省回多少小时，或者一件事按时做完的比例能提高多少。这里不把时间换算成寿命，也不换算成钱。涉及钱的地方只给算法，不给结论。本节多数条目的证据是单独一项研究，或者是时间利用调查的总量统计，所以等级以 B、C 为主。

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04-001
Evidence Atime-energy

Write “what to do” as “if… then…”

把「打算做」写成「几点、在哪、遇到什么就做什么」

Change “I plan to do this” into “If I sit at my desk at 8 a.m. on Tuesday, I’ll start by writing the introduction.” Across 94 separate studies, people who used this phrasing were far more likely to achieve their goals — this effect is moderate to large. All it requires is rewriting one sentence; there’s no expense and almost no extra effort.

Open the low-ROI detour

Move “Write “what to do” as “if… then…”” to Future Me's calendar

The routine already works until the day the source says it may not.

Today I keep a few minutes and avoid interrupting my default routine.

Read the source and trade-off
04-002
Evidence Btime-energy

Write down exit criteria before starting

开工前写下退出条件

Before you begin any project, write one simple sentence: “If a certain target isn’t met by a specific date, then we’ll stop.” Multiple studies combined show this approach really does help people pull back from efforts they’re unlikely to succeed at. What you save is all the time you’d otherwise keep pouring into that project.

Open the low-ROI detour

Move “Write down exit criteria before starting” to Future Me's calendar

There is no immediate alarm, so the sensible choice can wait for a less busy week.

Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine.

Read the source and trade-off
04-003
Evidence Btime-energy

When deciding whether to continue, only consider future investments and future returns — not what has already been invested.

决定是否继续时，只看未来投入和未来回报，不看已投入多少

Money and time already spent make people more inclined to keep going. Across 98 datasets, this tendency remains consistent. Therefore, when deciding whether to continue, only factor in future investments and expected returns; past expenditures should be excluded from consideration.

Open the low-ROI detour

Move “When deciding whether to continue, only consider future investments and future returns — not what has already been invested.” to Future Me's calendar

Future Me has a clearer calendar, more patience, and apparently the same responsibilities.

Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine.

Read the source and trade-off
04-004
Evidence Btime-energy

Estimate timelines based on actual time taken in past similar tasks, not on plans

估工期时按过去同类任务的实际耗时估，不按计划推

Students who estimated they would finish a paper in 33.9 days actually took 55.5 days to complete it; only 29.7% of them met their own estimates. Another group of students was asked to first recall how long similar tasks had taken them in the past before making their estimates. The proportion of students who finished on time rose from 29.3% to 60.0% in this group.

Open the low-ROI detour

Move “Estimate timelines based on actual time taken in past similar tasks, not on plans” to Future Me's calendar

If I do not open the notes, no new task has technically appeared.

Today I keep a few minutes and avoid interrupting my default routine.

Read the source and trade-off
04-005
Evidence Btime-energy

Distribute an agenda beforehand; don’t hold meetings without one; stand if possible

会前发议程，没议程的会不开；能站着开就站着开

When an agenda is shared beforehand, attendees are more likely to view the meeting as useful. In experiments, seated meetings lasted 34% longer than standing ones, yet the quality of decisions reached under both formats was identical.

Open the low-ROI detour

Move “Distribute an agenda beforehand; don’t hold meetings without one; stand if possible” to Future Me's calendar

One more exception feels free because the bill arrives outside the current scene.

Today I keep a few minutes and avoid interrupting my default routine.

Read the source and trade-off
04-006
Evidence Btime-energy

Cut down on meetings – use written asynchronous communication when possible

砍会议数量，能用文字异步解决的不开会

The more meetings you have in a day, the more exhausted you feel, and the more work seems to pile up on your plate. Canceling even one meeting frees up exactly as much time as the meeting itself lasts – no less, no more.

Open the low-ROI detour

Move “Cut down on meetings – use written asynchronous communication when possible” to Future Me's calendar

I can spend longer deciding whether to start than the small action would take.

Today I keep a few minutes, a bit of persistence, some energy and avoid interrupting my default routine.

Read the source and trade-off
04-007
Evidence Btime-energy

Break large tasks into subtasks before estimating and starting work

把大任务拆成子任务再估时、再开工

When estimating how long a task will take, people rarely break it down into individual subtasks and calculate each one separately. Listing all subtasks first and then estimating the total duration helps avoid underestimating the required time. Once broken down, each small step can be tackled right away, which also reduces the likelihood of procrastination.

Open the low-ROI detour

Move “Break large tasks into subtasks before estimating and starting work” to Future Me's calendar

The routine already works until the day the source says it may not.

Today I keep a few minutes and avoid interrupting my default routine.

Read the source and trade-off
04-008
Evidence Btime-energy

Set a deadline for tasks without an external deadline

给没有外部截止的事自己定一个日期

When there is an external deadline, 80.6% of students manage to finish their work before it. But only 38.7% finish within their own estimated timeframe. The actual completion time is almost entirely determined by the external deadline, with little connection to their own estimates. That’s why it’s crucial to set your own deadline for tasks with no external deadline, and then follow through on it.

Open the low-ROI detour

Move “Set a deadline for tasks without an external deadline” to Future Me's calendar

There is no immediate alarm, so the sensible choice can wait for a less busy week.

Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine.

Read the source and trade-off
04-009
Evidence Atime-energy

Treat procrastination as a way to avoid discomfort, not as a sign of laziness or lack of effort

把拖延当成在躲开难受，不要当成不够努力

Procrastination has little to do with laziness or personality traits. What truly predicts whether someone procrastinates is how unpleasant the task feels, whether they believe they can complete it, and how easily they get distracted by immediate temptations. Therefore, the best approach is to make the task less unpleasant and break the first step into a tiny, manageable action — rather than scolding yourself and forcing yourself to work.

Open the low-ROI detour

Move “Treat procrastination as a way to avoid discomfort, not as a sign of laziness or lack of effort” to Future Me's calendar

Future Me has a clearer calendar, more patience, and apparently the same responsibilities.

Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine.

Read the source and trade-off
04-010
Evidence Btime-energy

Keep desired items within reach and unwanted ones out of sight — no need to resist temptation on the spot

把要用的东西摆到手边，把不想碰的挪远，别指望当场忍住

When items are physically farther away, people tend to consume less of them. Placing snacks at a distance noticeably cuts down on intake — this effect is of moderate strength. Limiting the number of available choices also leads to a marked drop in consumption. These strategies require no willpower on your part; you can arrange everything in just a few minutes.

Open the low-ROI detour

Move “Keep desired items within reach and unwanted ones out of sight — no need to resist temptation on the spot” to Future Me's calendar

If I do not open the notes, no new task has technically appeared.

Today I keep a few minutes and avoid interrupting my default routine.

Read the source and trade-off
04-011
Evidence Atime-energySource-sensitive

Tie your money to your commitment — but first ask if you’re willing to pay

想让自己做到就把钱押上，但先问自己肯不肯押

A randomized trial compared two incentive models: one offering a cash reward for success, and another requiring an upfront deposit that is refunded plus a bonus only if the goal is met. Among those willing to join either program, the deposit model produced a success rate 13 percentage points higher than the reward model. Yet only 13.7% of participants agreed to pay the deposit, while 90% opted for the reward option. Thus the deposit approach works best for those willing to pay; for everyone else it essentially has no effect.

Open the low-ROI detour

Move “Tie your money to your commitment — but first ask if you’re willing to pay” to Future Me's calendar

One more exception feels free because the bill arrives outside the current scene.

Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine.

Read the source and trade-off
04-012
Evidence Btime-energy

New habits are measured in months, not “21 days”

新习惯按月算，不要按「21 天」算

The idea that “it takes 21 days to form a habit” has no scientific basis. One study tracking participants over 12 weeks found that it took as little as 18 days for an action to become automatic, while some people needed as many as 254 days. It’s perfectly normal for things to feel difficult for two or three weeks. Missing a single day also does not reset any progress.

Open the low-ROI detour

Move “New habits are measured in months, not “21 days”” to Future Me's calendar

I can spend longer deciding whether to start than the small action would take.

Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine.

Read the source and trade-off
04-013
Evidence Atime-energySource-sensitive

For those whose procrastination is affecting daily life, self-help materials backed by randomized trials can be effective — no therapist required

拖延已经影响生活的，用有随机试验支持的自助材料，不用非找治疗师

Procrastination severe enough to cause real distress is treatable. Following cognitive-behavioral self-help materials for ten weeks yields clear benefits, whether a therapist guides you or you work on your own. In fact, there is no meaningful difference between the two approaches, so going it alone works just as well.

Open the low-ROI detour

Move “For those whose procrastination is affecting daily life, self-help materials backed by randomized trials can be effective — no therapist required” to Future Me's calendar

The routine already works until the day the source says it may not.

Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine.

Read the source and trade-off
04-014
Evidence Btime-energy

Use your own hourly wage to decide which chores to outsource

用自己的时薪决定哪些家务外包

On average, Chinese residents spend 1 hour and 17 minutes each day doing household chores. Among those who actually do them, the average time spent is 1 hour and 59 minutes. People who pay to save time tend to report higher life satisfaction. For the same amount of money, spending it on time rather than goods brings greater immediate happiness.

Open the low-ROI detour

Move “Use your own hourly wage to decide which chores to outsource” to Future Me's calendar

There is no immediate alarm, so the sensible choice can wait for a less busy week.

Today I keep a little money, a few minutes and avoid interrupting my default routine.

Read the source and trade-off
04-015
Evidence Ctime-energy

Set strict daily limits on short‑video and aimless scrolling

给短视频和无目的刷屏设硬上限

On average, Chinese residents spend 5 hours and 37 minutes online each day. Among those who actually go online that day, the average rises to 6 hours and 3 minutes. In 2018, the same calculation showed only 2 hours and 42 minutes of usage — this is the highest figure in this section. Cutting just one hour per day adds up to 365 extra hours per year.

Open the low-ROI detour

Move “Set strict daily limits on short‑video and aimless scrolling” to Future Me's calendar

Future Me has a clearer calendar, more patience, and apparently the same responsibilities.

Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine.

Read the source and trade-off
04-016
Evidence Ctime-energy

Avoiding TV and scrolling news: view information at set times instead

不看电视和滚动新闻，需要的信息定时集中看

Americans aged 15 and older watch 2.6 hours of TV per day, which accounts for half of all their leisure time. In China, the average daily TV viewing time is 1 hour and 40 minutes; for people aged 75–84, it reaches 3 hours and 16 minutes. Switching to viewing information at scheduled times saves you all this time.

Open the low-ROI detour

Move “Avoiding TV and scrolling news: view information at set times instead” to Future Me's calendar

If I do not open the notes, no new task has technically appeared.

Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine.

Read the source and trade-off
04-017
Evidence Btime-energy

Spend some time learning keyboard shortcuts and automation for common software

花一次时间学常用软件的键盘快捷键和自动化

Even many Word users with years of experience still rely on clicking toolbar icons. Experiments comparing different methods show that keyboard shortcuts are faster than both menus and icons. This is a one-time effort that pays off with every subsequent use. The longer you perform similar tasks, the greater the overall benefit.

Open the low-ROI detour

Move “Spend some time learning keyboard shortcuts and automation for common software” to Future Me's calendar

One more exception feels free because the bill arrives outside the current scene.

Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine.

Read the source and trade-off
04-018
Evidence Btime-energy

When choosing a place to live, prioritize commute time to cut down on one-way travel

选住处时把通勤时长放在前面，缩短单程通勤

The longer someone’s commute, the worse they tend to feel about their life. This loss in time and comfort isn’t compensated for by higher wages or better housing. Cutting one-way commute time by 30 minutes saves a full 5 hours each week.

Open the low-ROI detour

Move “When choosing a place to live, prioritize commute time to cut down on one-way travel” to Future Me's calendar

I can spend longer deciding whether to start than the small action would take.

Today I keep a little money, a few minutes and avoid interrupting my default routine.

Read the source and trade-off

Source snapshot: a994b6a0c90598b0fe15cb837343f438dbf7b95d. Every original stays available in Chinese alongside the English edition.