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擊敗拖延，就從當下的三十分鐘開始：10大技巧，克服拖延習慣，轉變為高效生產者，休閒時光不再有罪惡感: : 63 4 5 3 3D + 301 11 15 10 NEIL A. FIORE the New England Journal of MedicineScience Digest
作者: 尼爾．費歐 | 譯者: 許宜庭
拖延是一種自我保護的方式，常被利用來調適我們對於做事情的焦慮感，是後天學習得來的行為模式，自然能夠透過某些方法克服。
【6大拖延警訊╳3大主因】
正面處理內心的恐懼和焦慮，找出導致拖延的主因，就能運用適當的技巧，用有效的工作模式取代拖延行為。
【擺脫拖延的首要步驟：創造安全感】
‧用拖延日誌辨識自己的拖延模式
‧用4種情境跳脫習慣的拖延模式，創造出替代方案，建立不受批判的安全空間
【5種提高生產力的自我對話】
‧用「我選擇…」取代「我必須」
‧用「我何時可以開始？」取代「我一定要做完」
‧用「我可以先踏出一小步」取代「這工作很艱鉅」
【3個工具消除逃避重大工作壓力與焦慮】
‧3D思考法與反向行事曆，將工作切割各個小步驟，為細項訂定截止日期
‧善用擔憂，擬定消除威脅的行動計劃
‧堅持開始，對抗完成的恐懼
【優質工作時間+毫無罪惡感的休閒時間】
‧使用留白時間表，先填入非工作的私人休憩活動
‧運用反向心理學，以每次優質工作30分鐘為目標，每天至少要玩樂或運動1小時
‧11個小撇步，幫助將心力放在提高生產效益上，更務實地管理自己的時間
【進入心流狀態，加強大腦運作】
‧兩分鐘擺脫原本備感壓力、動力低落的狀態，迅速轉換到心流狀態
‧15分鐘放鬆練習，讓自己準備好聚精會神，達到最有生產力狀態
【10大技巧，拖延行為自然蛻變為積極行動】
本書作者根據自身的拖延經驗，結合心理學長才，發展出一套有效對策，已經成功幫助十幾萬名慣性拖延的人跨越難關。善用本書提供的方法與策略，依照個人狀況加以微調，將能夠成功控制拖延行為，培養堅強的韌性，激發內在動力，真正發揮自身能力。
【6大拖延警訊╳3大主因】
正面處理內心的恐懼和焦慮，找出導致拖延的主因，就能運用適當的技巧，用有效的工作模式取代拖延行為。
【擺脫拖延的首要步驟：創造安全感】
‧用拖延日誌辨識自己的拖延模式
‧用4種情境跳脫習慣的拖延模式，創造出替代方案，建立不受批判的安全空間
【5種提高生產力的自我對話】
‧用「我選擇…」取代「我必須」
‧用「我何時可以開始？」取代「我一定要做完」
‧用「我可以先踏出一小步」取代「這工作很艱鉅」
【3個工具消除逃避重大工作壓力與焦慮】
‧3D思考法與反向行事曆，將工作切割各個小步驟，為細項訂定截止日期
‧善用擔憂，擬定消除威脅的行動計劃
‧堅持開始，對抗完成的恐懼
【優質工作時間+毫無罪惡感的休閒時間】
‧使用留白時間表，先填入非工作的私人休憩活動
‧運用反向心理學，以每次優質工作30分鐘為目標，每天至少要玩樂或運動1小時
‧11個小撇步，幫助將心力放在提高生產效益上，更務實地管理自己的時間
【進入心流狀態，加強大腦運作】
‧兩分鐘擺脫原本備感壓力、動力低落的狀態，迅速轉換到心流狀態
‧15分鐘放鬆練習，讓自己準備好聚精會神，達到最有生產力狀態
【10大技巧，拖延行為自然蛻變為積極行動】
本書作者根據自身的拖延經驗，結合心理學長才，發展出一套有效對策，已經成功幫助十幾萬名慣性拖延的人跨越難關。善用本書提供的方法與策略，依照個人狀況加以微調，將能夠成功控制拖延行為，培養堅強的韌性，激發內在動力，真正發揮自身能力。
作者
尼爾．費歐博士 （NEIL A. FIORE）
在加州柏克萊執業的心理學家，兼任企業管理顧問，曾任職於加州大學柏克萊分校的諮商中心，並於工業、健康與教育機構擔任顧問。費歐博士的文章可見於《新英格蘭醫學期刊》（the New England Journal of Medicine）、《科學文摘》（Science Digest）等報章雜誌，他也時常接受許多電台與電視節目訪問，公認為健康心理學、優化表現、壓力管理方面的專家。
在加州柏克萊執業的心理學家，兼任企業管理顧問，曾任職於加州大學柏克萊分校的諮商中心，並於工業、健康與教育機構擔任顧問。費歐博士的文章可見於《新英格蘭醫學期刊》（the New England Journal of Medicine）、《科學文摘》（Science Digest）等報章雜誌，他也時常接受許多電台與電視節目訪問，公認為健康心理學、優化表現、壓力管理方面的專家。
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4.3 ★★★★★
Based on 17 reviews
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Product Reviews
★★★★★ 1
False advertisement of Real Batana oil 😡
Color: A, Color: A
This product is NOT real Batana oil , it smells like a hair relaxer it’s more of a Clay formula which Batan oil is more of a thicker formulaI. I don’t recommend the purchase of this product .This is what the product looks like after allowing it to sit in the microwave, it did not melt into an oil. This is the result of what it looks like after removing it from the microwave in picture number two.
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Reviewed in the United States on June 11, 2025
★★★★★ 4
Not sure it's pure Batana oil
I'm not a botanical expert, so I may be totally wrong about this, but based on the ingredients, I don't think this is pure Batana Oil. The ingredient list (typos included) reads:
"Elaeis Oleifera Kernel Oil, Babassuamide DEA, AscorbicAcid, Phytosterols, Carotenoids, Vitamins c."
The last 4 ingredients might just be components of the oil itself, rather than additives. But Elaeis Oleifera (American Palm) Kernel Oil is Batana oil. But Babassuamide DEA is an oil that comes from the kernels of the babassu palm, not the American palm. Sure, it's still "palm kernel oil", but if I wanted just any ol' palm kernel oil, then I'd use some out of the cooking oil bottle in the kitchen and save myself a buck. I wanted 100% Pure Batana oil.
I also can't figure out why the description talks about it containing Vitamin E, when that isn't listed as an ingredient. If it's been added, then it definitely needs to be listed on the package. If it's a natural chemical part of the oil itself, and the same is true of the Vitamin C listed, then why not list both separately? Or is the Vitamin C listed because it's been added despite them saying it's pure Batana oil? I don't know.
So if you just want some kind of palm kernel oil to moisturize your hair, and you're not particular about whether or not it's really pure Batana oil, then this might be the oil for you. But, if you're a stickler for purity, maybe not. And there are lots of cheaper Batana-type palm oils out there that aren't true Batana, if price is more important to you than purity.
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Reviewed in the United States on May 19, 2026
★★★★★ 5
Best self tanning mitt!
Pattern Name: 1 Tanning Mitt, Pattern Name: 1 Tanning Mitt
This self tanning mitt is perfect for applying the self tanner. It keeps your hands from getting streaky in between your fingers and the mitt is very soft so it feels like nothing when you apply the self tanning lotion. This sunless tanning mitt is so soft and doesn't absorb the product but applies it very evenly and effortlessly. There is a protective layer between the mitt and your hands so you won't get any lotion in your hands. I also used the latex gloves that come with the actual sunless tanner lotion as well for extra protection but honestly, I don't think I even needed them. The tanning mitt can be easily hand washed with soap and water and air dried after each use. I have never used two tanning mitts to apply self tanner before, but the self tanner came with one and I purchased a second one so I could try using two at once and I'll never go back to using just one, it's so much easier and quicker to apply the sunless tanner with two mitts. And if you are looking for a great sunless tanner, check out the sun labs self tanners that go with this mitt. I've never tried a better self tanner in my life, and believe me, I've tried them all. I would highly recommend this tanning mitt and the price is just right!
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Reviewed in the United States on November 27, 2017
★★★★★ 5
Four years going strong with this mitt
Pattern Name: 1 Tanning Mitt
This is the absolute best sunless tanning mitt hands down and itnonly costs 6 bucks! I've used the St. Tropez mitt, the Fake Bake Flawless mitt, a few different generic ones and I stopped searching after I found the Sun Labs one. It applies the tanner evenly & smoothly and it feels great against my skin. It's a plush micro fiber material that's the perfect thickness so it doesn't absorb too much product or make application streaky. It truly is the best mitt one could ask for! I love that it's black so the tanner stains don't show and it has a thumb hole. It fits literally like a glove and doesn't twist around during application. I bought it in 2018 and have used it every time I've applied self tanner since. It's in almost as perfect condition as the day I got it. At this rate I may never need to replace it. It holds up so well to washing. I wet the mitt, apply a small amount of dish soap, lather & rinse then let it air dry and it's perfect again. It never loses it's softness or shape. I can't say enough good things about this mitt. It has proven to be one of my best little Amazon finds and will never use another tanning mitt as long as I have this one.
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Reviewed in the United States on June 25, 2022
★★★★★ 5
Amazing mitt!!
Pattern Name: 1 Tanning Mitt, Pattern Name: 1 Tanning Mitt
i’ve been self tanning for years and no other method has performed as well as this mitt has. it’s incredible. i’ve tried using my hands, which leaves them orange and my body streaky. i’ve used the tanning mitts that you can find at drug stores and at ULTA, and they always tend to rip on the sides after a few uses. although those ones left my tan not as streaky, they’re nothing compared to the sun laboratories mitts. they’re extremely soft and long lasting. i can use this mitt to apply any self tanner so evenly and streak free. i’ve never been more impressed with any other self tanning mitt than i am with this one. in just a few minutes this mitt gives me a smooth, flawless, bronzer finish. it’s distributed the same all over. i’ve even used this mitt to apply self tanner to my face and it works perfectly. i thought all mitts worked the same until i came across this one. the sun laboratories self tanner is incredible as well. these are by far the best combination i’ve ever used and i definitely recommend everyone to try, especially if you’re having a hard time finding a self tanner that performs well and applies evenly, while looking natural rather than artificial.
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Reviewed in the United States on March 8, 2018