在日常工作和生活中，我们难免会因为需要完成大量的任务而感到大脑 “超负荷”。怎样才能从容地管理工作和生活中的方方面面？不妨列一张待办事项清单。有了它，我们不仅办事更有条理，还能有序地推进所制定的各项计划。同时，每划掉一项任务就能获得一点成就感，可以稍感放松，因为研究表明，人们记住待办事项的能力要强于记住已完成事项的能力。本期 “随身英语” 节目探讨为什么大脑喜欢清单思维。

词汇：productivity 效率

Productivity can be a struggle for many of us. Overflowing email inboxes, housework, social obligations – it can be easy to feel overwhelmed. However, one simple tool that can help us stay on top of everything is the to-do list. Write it down, do the tasks and cross them off – simple!

对我们很多人来说，提高效率是一件很困难的事情。邮箱爆满、家务、社会责任——这些都很容易让人感到不堪重负。然而，有一个简单的工具可以帮助我们掌握一切，那就是待办事项清单。把它写下来，完成任务然后划掉——很简单!

There are three key reasons why lists are beneficial, according to psychologist and author David Cohen. Firstly, they help to drown out the chaos and anxiety that comes with having never-ending tasks. By writing everything down, we don't have to rely on our memory and can instead focus on the task at hand. Secondly, lists provide structure and guidance, giving us a plan to follow. As well as this, our brains are more likely to retain information that is presented in a structured and organised manner. And finally, lists serve as proof of what we have achieved, which can help boost our sense of accomplishment and motivation.

心理学家兼作家大卫·科恩认为，清单之所以有益，有三个关键原因。首先，它们有助于淹没无休止的任务带来的混乱和焦虑。通过把所有的事情都写下来，我们不必依赖我们的记忆，而是可以专注于手头的任务。其次，列表提供了结构和指导，给我们一个遵循的计划。除此之外，我们的大脑更有可能记住以结构化和有组织的方式呈现的信息。最后，清单可以证明我们已经取得了什么，这可以帮助提高我们的成就感和动力。

Another possible reason our brains love lists is because of something called the 'Zeigarnik Effect'. This is the name psychologists use for when we remember things we need to do, our unfinished tasks, better than things we have already completed. Researchers from Wake Forest University tested the interference of the Zeigarnik effect on a group of people. The experiment began with a warm-up task, though it was stopped half-way through, and only some people were allowed to make plans to finish it. The researchers found that the group permitted to plan had reduced anxiety and performed better in the second task. The problem was, the others still had the warm-up task stuck in their active memory – an unticked list of tasks. So, once we tick something off our list, our brain forgets about it and we can relax.

我们的大脑喜欢清单的另一个可能原因是“蔡加尼克效应”。心理学家用这个词来形容我们对需要做的事情、未完成的任务的记忆比已经完成的事情更好。维克森林大学的研究人员测试了蔡格尼克效应对一组人的干扰。实验从一个热身任务开始，但中途停止了，只有一些人被允许制定完成任务的计划。研究人员发现，被允许做计划的那组人焦虑减少，在第二项任务中表现更好。问题是，其他人的活动记忆中仍然有热身任务——一个未打勾的任务列表。所以，一旦我们在清单上划掉某件事，我们的大脑就会忘记它，我们就可以放松了。

All in all, it seems lists are a valuable tool for staying on top of life!

总而言之，清单似乎是一个有价值的工具，让你保持在生活的顶端!

词汇表

productivity 效率
overflowing 爆满的，装满了的
overwhelmed 难以承受的，不知所措的
tool 方法，工具
to-do list 待办事项清单
task 任务
cross off （从清单上）划掉
drown out 盖过，压过
never-ending 没完没了的
write down 写下，记下
at hand 手头的，手边的
structure 条理，结构
retain 记住
structured 有条理的，结构清晰的
organised 有条不紊的，安排有序的
proof 证明
accomplishment 成就
motivation 动力
unfinished 未完成的
interference 干扰，干预
active memory 短期记忆
unticked 未（在清单上）勾掉的
tick off 在（清单上）勾掉
stay on top of 时时关注，掌握最新进展

测验与练习

1. 阅读课文并回答问题。

1. Why is it helpful to write tasks down?

2. How do lists help our sense of accomplishment and motivation?

3. True or False? The Zeigarnik effect is a phenomenon that helps us finish tasks.

4. What did researchers from Wake Forest University test in their experiment?

5. Which group performed better in the second task of the experiment?

2. 选择意思恰当的单词或词组来完成下列句子。

1. I always _______ washing and ironing clothes even though I don't enjoy it.

cross off                          drown out                 write down                stay on top of

2. The police had _______ that she committed the crime. She was on the CCTV.

accomplishment             productivity                interference             proof

3. My _______ definitely gets lower towards the end of the working day.    

motivation                       tool                            task                          structure

4. I can get _______ if there is too much noise in the house. I like peace and quiet.

unfinished                       organised                  structured                 overwhelmed

5. Zainab has a _______ list of books she wants to read.

never-ending                  unticked                     active                        social

答案

1. 阅读课文并回答问题。 

1. Why is it helpful to write tasks down?

Because by writing everything down, we don't have to rely on our memory and can instead focus on the task at hand.

2. How do lists help our sense of accomplishment and motivation?

Lists serve as proof of what we have achieved.

3.True or False? The Zeigarnik effect is a phenomenon that helps us finish tasks.

False. The Zeigarnik effect is the phenomenon of remembering things we need to do, our unfinished tasks, better than things we have already completed.

4. What did researchers from Wake Forest University test in their experiment?

Researchers tested the interference of the Zeigarnik effect on a group of people.

5. Which group performed better in the second task of the experiment?

The group permitted to plan had reduced anxiety and performed better in the second task.

2. 选择意思恰当的单词或词组来完成下列句子。

1. I always stay on top of washing and ironing clothes even though I don't enjoy it.

2. The police had proof that she committed the crime. She was on the CCTV.

3. My motivation definitely gets lower towards the end of the working day. 

4. I can get overwhelmed if there is too much noise in the house. I like peace and quiet.

5. Zainab has a never-ending list of books she wants to read.

文章来源BBC，侵权删。