생산성 문제 극복하기: 성공을 위한 실용적인 접근 방식

### 시간 낭비의 비용과 규율의 중요성
* ⏰ 대학생을 포함한 많은 사람들이 매일 상당한 시간을 낭비하고 있으며, 일부는 **비생산적인 활동에 최대 6시간**을 소비하기도 합니다.
* 💸 시간당 50달러로 시간 가치를 보수적으로 추정하여 계산하면 이러한 시간 낭비는 **연간 10만 달러, 40년 동안 400만 달러**에 달할 수 있습니다.
* 😞 시간 낭비는 금전적 손실뿐만 아니라 **우울증, 불안감, 내적 불만족**을 유발하기도 합니다.
* 🚫 단순히 시간 낭비를 그만두라고 말하는 것만으로는 충분하지 않으며, 규율을 확립하기 위해서는 **실질적인 전략과 점진적인 변화**가 필요합니다.
* 📊 임상 심리학의 맥락에서 이러한 훈련 과정에는 **구체적이고 달성 가능한 목표**를 설정하고 점진적으로 생산성을 높이는 것이 포함될 수 있습니다.
* 🎯 미래 작성 프로그램은 개인이 **이상적인 미래와 지속적인 미루기로 인해 발생할 수 있는 부정적인 결과**를 상상하도록 장려합니다.
* 🔥 피해야 할 '작은 지옥'과 노력해야 할 '작은 천국'을 동시에 만들면 개인은 처음에는 힘들더라도 **긍정적인 변화를 시도할 동기**를 부여받게 됩니다.

생산성 향상을 위해서는 낭비되는 시간을 인식하고, 자신의 시간을 소중히 여기며, 후회를 피하고 성취감을 느낄 수 있는 현실적인 인생 목표를 설정하는 것이 중요합니다.

and then the next thing is um well it's it's painful to understand how much of what you're doing isn't productive. So I'll give you an example. So I've done this a couple of times with classrooms full of students, usually when I'm lecturing about Career Development. I say, Okay, um, how much time do you waste? So then I get the class to vote. How many of you waste, uh, 10 hours a day? It's like 10% of the kids will put up their hands. And it's interesting 'cause I don't Define what constitutes waste. I just ask the question. So they're diagnosing themselves, right? I'm not saying you're wasting 10 hours a day. I'm just asking. It's like, given your own attitude, how much time are you wasting? 10 hours a day, it's like 10% of the people put up their hands. Well, when you get to like 6 hours a day, 80% of the people put up their hands. So then we do the arithmetic. It's

like because I like doing arithmetic with people. People hate arithmetic, but I like doing it. It's like, okay, 6 hours a day. It's 42 hours a week. So let's call that a work week, 40 hours a week. So that's a work week. Let's say, what's your time worth? You're a university student. Well, it's certainly worth minimum wage because obviously, but it's worth way more than that because if you spend a productive hour when you're 20, then you gain the benefits of that hour for the rest of your life. So there's the compounding effect of time spent when you're young. So I say, well, let's assume your time's worth 50 bucks an hour, which I think is an underestimate, but whatever, let's call it 50. We call it 25, but we'll call it 50. That's $22,000 a week you're wasting. It's $100,000 a year. It's like, how much better would your life be if you weren't wasting $100,000 a year? It's like what.

is that over 40 years? $4 million. It's like you're rich, you don't even know it. Quit wasting time. By your own definition, it's like people shake their heads, like I never thought about it that way. It's like, yeah, think about it that way. Don't waste your damn life. And then you think, well, why would people be resistant to that message? It's like, well, you really want to wake up and figure out that you're wasting half your life. And you know, when people do that kind of wasting, they actually hate it. You know, and I've had lots of people come to my clinical practice who were chronic procrastinators, you know, and so they're watching YouTube videos, say, but not ones that are good for them, although sometimes they will do that, but just browsing in that kind of mindless way that you do when you're not paying attention and you're trying to kill time. And people doing that, they feel bad, they get depressed, they feel anxious, they can't get away from it, they feel kind of

Quasi-addicted. What they're saying about social media now, it's a huge issue with young kids, absolutely, but there's this feeling of kind of internal rot and corruption that goes along with it. It's like, Yeah, well, you're wasting your life. It's painful. It's painful to recognize that. Then it's painful to think, Oh my God, look how undisciplined I am. I don't know anything. I can't use a schedule. I can't stick to a calendar. I don't have any aims. I don't know anything about the world. And maybe there's a part of me that's bitter because I haven't got everything already, and I'd like just like to say, To hell with it. That's the recognition of the Jungian shadow. It's like, that's what makes you vicious and untrustworthy, all of that. No one wants to look at that, and no bloody wonder. But hey, the alternative is worse. So the problem is you say, like just saying, Stop wasting your life. Like I think that that

that's not enough. I think this is one of the reasons why a book like this is so important. Like the idea of discipline, in most people's eyes, it's like if you're not a disciplined person, it's uncomfortable, it's going to be painful, it's a frustrating. You have to force yourself into these things. It's a muscle, and it's a muscle that has to be developed. These patterns have to be developed in your own mind incrementally. Yes, well with the so you're right, just telling people not to waste their lives is not enough. And this is another reason why I've so much enjoyed being a clinical psychologist, because clinical psychologists don't stick with high-level abstractions, especially the behaviors. They're really practical. It's like, okay, you want to get your act together. It's like, well how about if let's say you're not studying well, and so we do a real analysis of how much you're studying. You say, well, I go to the library 4 hours a

day. It's like, yeah, yeah, okay. How much time do you actually study in the library? Well, you know, I waste time. I have to travel there. I look at my phone. It's like, okay, well, how much? 15 minutes, half an hour? How much is real studying? Well, maybe we figure out it's 15 minutes. Say, okay. So what you're going to do for one week is you're going to study for half an hour. That's all. You don't get to go to the library for 4 hours. You have to sit down. We'll figure out a time. 10:00 in the morning, whatever. We'll put it in your schedule. Try to study for half an hour. No more. And then just come back and let's have a conversation about how well that worked. And people come back and they say, well, you know, I managed it 4 days, and one day I went over, and one day I couldn't do it at all. It's like, okay, that's better. Instead of 75 minutes of studying, you know, 15 minutes a day for 7 days. What is that? 15

70-105 minutes. You've managed about 210 minutes. So you've already produced an improvement of 50%, and you're bumbling horrible way. You got a 50% improvement in one week. It's like that's deadly. It's like so in the future authoring program. What we ask people to do is well think about your life along six dimensions. What do you want for your so? The goal is this. You're going to take care of yourself. You're going to have a life in three years that justifies its suffering. That's the goal. So you can invent the damn life, but you have to think what you would be satisfied with so you wouldn't be all bitter and resentful. It's like, okay, what do you want from your family? What do you want from your friends? How are you going to educate yourself? What do you want for your career? How are you going to use your time outside of work? How are you going to handle drugs and alcohol and other temptations like that? How are you going

to keep yourself mentally and physically healthy these are open questions like you get to answer them. The idea is you can have whatever you want but you have to figure out what it is. It has to be realistic and you have to figure out what it is. It's okay so now develop a vision. What's your life going to be like in 3 to 5 years so you write it down. Then we do something else which is okay um your bad habits and your resentment and your bitterness and all of that your procrastination gets completely out of hand and you augur down and you're in your own personal version of Hell in three to five years. What does that look like well everyone knows that it's like everyone can look into the future and think well if I keep going on this dark path this is where I'll end up. Well then you've got little hell outlined for yourself to run away from and you got a little Heaven outline for yourself to run towards and then you're motivated because sometimes you know you're just hopeful I would like a

good thing to happen. It's like, yeah, but you know, I'd like to drink half a bottle of whiskey tonight too. It's like, so which is it going to be? Well, just being hopeful about the future might not be enough, but then you think, Oh, I see, like there's that little hell thing that I line that's waiting for me. And maybe I'm afraid of taking the next step forward 'cause it's demanding and challenging. It's like, yeah, I'm afraid of that, but I'm way more afraid of where I might end up if I don't get my act together. And people should

Joe Rogan gets his Mind Blown by Jordan Peterson Philosophy about Time

Power of Reflection

시간 낭비가 생산성에 미치는 영향

많은 학생들이 하루에 상당한 시간을 낭비하고 있다고 인정했으며, 그 중 대다수는 6시간을 낭비한다고 고백했습니다.

이는 주당 42시간으로 정규직에 해당하는 시간이며, 연간 10만 달러의 잠재적 가치가 있습니다.

특히 젊은 층의 경우 시간 낭비가 누적되면 미래에 상당한 부정적인 영향을 미칠 수 있습니다.

시간 낭비는 특히 소셜 미디어의 발달로 인해 우울감, 불안감, 내면의 부패로 이어질 수 있습니다.

만성적으로 일을 미루는 사람들은 종종 무절제하고 목표가 없다는 느낌에 힘들어하며, 결국 자신의 그림자를 인식하게 됩니다.

낭비되는 삶을 인식하는 고통은 쓰라리지만, 대안은 더 나쁘기 때문에 이 문제를 해결하는 것이 중요합니다.

절제는 개인의 성장을 위해 매우 중요하며, 마음속에서 점진적으로 발전시켜야 합니다.

임상 심리학자들은 높은 수준의 조언을 제공하는 대신 사람들이 행동에 옮길 수 있도록 실질적인 행동에 초점을 맞춥니다.

이들은 개인이 습관을 개선하고 목표를 달성할 수 있도록 실제 분석과 점진적인 변화를 강조합니다.

만족스러운 미래를 계획하려면 자기 관리, 가족, 친구, 교육, 경력, 개인 시간 등 여섯 가지 측면에서 자신의 삶에 대해 생각해야 합니다.

목표는 3~5년 후의 삶에 대한 비전을 만들어 고통을 정당화하는 동시에 나쁜 습관과 분노에 굴복할 때 발생할 수 있는 잠재적 결과를 파악하는 것입니다.

노력해야 할 긍정적인 미래와 피해야 할 부정적인 결과의 윤곽을 그려봄으로써 만족스러운 삶을 위해 필요한 변화를 이루고자 하는 동기를 부여할 수 있습니다.

미래를 마주하기 위한 내적 투쟁

미래에 대한 희망과 미지에 대한 두려움의 균형을 맞추는 것은 흔히 겪는 내적 갈등입니다.

도전을 피하고 싶은 유혹은 행동을 취하지 않았을 때의 결과에 대한 두려움에 가려집니다.

궁극적으로 잠재적인 부정적인 결과에 대한 두려움이 안전지대를 벗어나는 것에 대한 두려움보다 더 클 수 있습니다.