英文原文
Decision fatigue is the idea that after making many decisions, a person’s ability to make additional decisions becomes worse. The psychological effects of decision fatigue can vary, potentially leading to difficulty making the right decisions, impulse buying, or other avoidance behaviors. There may be some ways to combat decision fatigue or limit the decisions a person needs to make to reduce the stress associated with decision making. Decision fatigue is a psychological phenomenon surrounding a person’s ability or capacity to make decisions. It is also called ego depletion. The theory surrounding decision fatigue is that a human’s ability to make decisions can get worse after making many decisions, as their brain will be more fatigued. This fatigue applies to all decisions, not simply the large or more difficult ones. It can help some people to think of the decision making ability as a finite source, such as a battery. Each decision reduces the charge of the battery, and the person has less energy available to make other decisions later on. Many experts still do not fully accept the notion of decision fatigue, partly due to the difficulty of proving the effects in any concrete way. A meta-analysis in the journal Psychological Research notes that existing research only shows low evidence for ego depletion, but that it is still too early to make conclusive claims either way. As a study in the journal Frontiers in Psychology notes, the lack of a specific definition that is easy to categorize and test may be one of the reasons researchers are still debating the effect. Decision fatigue is also difficult to quantify and test for. Researchers have observed the phenomenon, however. For instance, a study in Health Psychology found that nurses tended to make less efficient and more expensive clinical decisions about patient care the longer they went without a break. There may also be an individualized role in the concept, so that the more a person feels or believes it affects them, the more it actually does. The underlying cause of decision fatigue may have to do with a person’s stress levels and the number of decisions they have to make each day. The weight of these decisions also matters. Most people have to make a large number of decisions each day. From the moment they wake up, they start making them. Simple examples include what kind of clothes to wear, what to have for breakfast, and what to listen to on the way to work. Business decisions, social interactions, and even leisure time all have their own inherent decisions involved that a person must weigh up and make, either consciously or subconsciously. More complex decisions may deplete their energy levels faster. As the day goes on and the person has to make more and more decisions, their ability to choose wisely decreases. A person with decision fatigue may feel tired, have brain fog, or experience other signs or symptoms of physical or mental fatigue. As the phenomenon may increase as a person makes more decisions, they may feel worse or more drained as the day goes on. Decision fatigue may manifest in a few different ways, depending on how it affects a person. The following are some potential effects of decision fatigue. A common form of decision fatigue is impulse buying. Most people can recognize this in grocery stores, where candy, baked goods, and special deals are placed near the registers. After making a series of decisions in the store, a person may be less likely to resist the quick deals and items nearer to the checkout. A trade-off is a decision between two options, where each option has both a positive and negative element. A person experiencing decision fatigue may be reluctant to make these decisions, take longer to make them, or simply make a decision that they later regret. Some people may start to neglect, ignore, or avoid decisions altogether when they feel drained. This avoidance behavior may cause the person to simply choose the default or most socially acceptable option, rather than the option that is right for them. Procrastination is another form of decision avoidance, wherein a person puts off making a decision for another day or until the need to make the decision disappears altogether. By the standard view of decision fatigue, a person is more at risk of experiencing it if they make many decisions throughout the day, feel greatly affected by the decisions they make, make very stressful decisions, make very complex decisions, make decisions affecting other people in a significant way. One of the most important risk factors for decision fatigue may be the belief that it will affect a person’s choices. There may also be a cultural aspect to decision fatigue. A study in the Journal of Personality and Social Psychology found that although Western populations tend to show signs of ego depletion, similar tests in Indian populations show the opposite effect. The Indian study participants performed better after first doing a strenuous task, while the Western participants tended to do worse after this task. Again, researchers pointed to the idea of belief. The Indian participants tended to believe that exerting willpower was energizing, while the Western participants tended to believe that exerting willpower was draining. Combating decision fatigue may begin with changing the patterns of belief surrounding willpower. People who train themselves to enjoy decision making and efforts of will may not notice the effects as much as others. Other changes of habit may also help people combat decision fatigue. For example, a person could try making important decisions first. If each decision depletes a person’s energy, it may be best to make the most important decisions as early as possible each day. Whether it is a tough phone call, hard project, or another difficult task, making important decisions early in the day may help prevent decision fatigue when facing these choices. Removing distractions may help a person reduce this fatigue and engage with the tasks at hand. The choice to engage with distractions that pull a person away from a project can be a form of decision fatigue. Choosing to look at a cell phone, browse social media, or glance at the television may drain their willpower for tasks later in the day. Some people reduce decision fatigue by simplifying routine choices such as wardrobe, instead wearing a similar outfit each day. Simplifying everyday decisions such as these may help some people feel less stress from the first decisions in their day. Planning ahead may help eliminate other forms of decision fatigue. A simple example would be to make a meal plan and prepare meals for the week in advance. This can help reduce decision making pressure in the moment and preserve brainpower for more important tasks. Physical fatigue may also play a role in decision fatigue. Some people might simply make worse decisions when tired. Taking rest breaks throughout the day as needed may help these people recharge. Some may even benefit from taking a short nap to help refresh their brain. Decision fatigue is still a debated topic. For those who feel the effects of decision fatigue, it may be more difficult to make the best choices as the day goes on. Although more research is necessary to fully understand decision fatigue, many people claim to experience its effects. Changing the way a person looks at willpower may help them change their response to decisions.
中文翻译
决策疲劳是指一个人在做出许多决策后，其做出额外决策的能力会变差。决策疲劳的心理影响可能各不相同，可能导致难以做出正确决策、冲动购买或其他回避行为。可能有一些方法可以对抗决策疲劳或限制一个人需要做出的决策，以减少与决策相关的压力。决策疲劳是一种围绕一个人决策能力或容量的心理现象，也称为自我耗竭。围绕决策疲劳的理论是，人类在做出许多决策后，决策能力会变差，因为他们的大脑会更加疲劳。这种疲劳适用于所有决策，不仅仅是重大或更困难的决策。有些人可能会将决策能力视为有限的资源，比如电池。每个决策都会减少电池的电量，而这个人后来可用于做出其他决策的能量就会减少。许多专家仍然不完全接受决策疲劳的概念，部分原因是难以以任何具体方式证明其影响。《心理学研究》杂志上的一项元分析指出，现有研究仅显示自我耗竭的证据较低，但现在做出结论性断言还为时过早。正如《心理学前沿》杂志上的一项研究所指出的，缺乏易于分类和测试的具体定义可能是研究人员仍在争论这一效应的原因之一。决策疲劳也难以量化和测试。然而，研究人员已经观察到了这一现象。例如，《健康心理学》上的一项研究发现，护士在没有休息的时间越长，她们关于患者护理的临床决策往往效率越低、成本越高。这个概念中可能也有个体化的作用，因此一个人越感觉或相信它影响他们，它实际上就越会影响他们。决策疲劳的根本原因可能与一个人的压力水平和他们每天必须做出的决策数量有关。这些决策的权重也很重要。大多数人每天必须做出大量决策。从他们醒来的那一刻起，他们就开始做出决策。简单的例子包括穿什么衣服、早餐吃什么以及上班路上听什么。商业决策、社交互动甚至休闲时间都涉及一个人必须权衡和做出的固有决策，无论是意识上还是潜意识上。更复杂的决策可能会更快地耗尽他们的能量水平。随着一天的推移，这个人必须做出越来越多的决策，他们明智选择的能力会下降。一个有决策疲劳的人可能会感到疲倦、头脑模糊或经历身体或精神疲劳的其他迹象或症状。随着一个人做出更多决策，这种现象可能会增加，他们可能会感到更糟或更疲惫。决策疲劳可能以几种不同的方式表现出来，这取决于它如何影响一个人。以下是决策疲劳的一些潜在影响。决策疲劳的一种常见形式是冲动购买。大多数人可以在杂货店中认识到这一点，糖果、烘焙食品和特价商品被放置在收银台附近。在商店里做出一系列决策后，一个人可能不太可能抵制收银台附近的快速交易和物品。权衡是在两个选项之间的决策，每个选项都有积极和消极的元素。经历决策疲劳的人可能不愿意做出这些决策，需要更长时间做出决策，或者只是做出一个他们后来后悔的决策。有些人可能在感到疲惫时开始忽视、忽略或完全避免决策。这种回避行为可能导致这个人简单地选择默认或最社会可接受的选项，而不是适合他们的选项。拖延是决策回避的另一种形式，其中一个人将决策推迟到另一天或直到需要做出决策的情况完全消失。根据决策疲劳的标准观点，如果一个人整天做出许多决策、感觉受到他们所做决策的极大影响、做出非常紧张的决策、做出非常复杂的决策、做出以重要方式影响他人的决策，那么他们更有可能经历决策疲劳。决策疲劳最重要的风险因素之一可能是相信它会影响一个人的选择。决策疲劳也可能有文化方面的影响。《人格与社会心理学杂志》上的一项研究发现，尽管西方人群往往表现出自我耗竭的迹象，但在印度人群中的类似测试显示出相反的效果。印度研究参与者在先完成一项艰巨任务后表现更好，而西方参与者在完成这项任务后往往表现更差。研究人员再次指出了信念的概念。印度参与者倾向于相信发挥意志力是充满活力的，而西方参与者倾向于相信发挥意志力是耗竭的。对抗决策疲劳可能从改变围绕意志力的信念模式开始。那些训练自己享受决策和意志努力的人可能不会像其他人那样注意到其影响。其他习惯的改变也可能帮助人们对抗决策疲劳。例如，一个人可以尝试先做出重要决策。如果每个决策都会耗尽一个人的能量，那么最好每天尽早做出最重要的决策。无论是艰难的电话、困难的项目还是其他困难的任务，在一天中尽早做出重要决策可能有助于在面对这些选择时预防决策疲劳。消除干扰可能帮助一个人减少这种疲劳并专注于手头的任务。选择参与分散注意力的活动，将一个人从项目中拉走，可能是决策疲劳的一种形式。选择看手机、浏览社交媒体或瞥一眼电视可能会耗尽他们后来用于任务的意志力。有些人通过简化日常选择（如衣柜）来减少决策疲劳，而是每天穿类似的服装。简化这些日常决策可能帮助一些人从一天中的第一个决策中感到更少的压力。提前计划可能有助于消除其他形式的决策疲劳。一个简单的例子是制定一周的膳食计划并提前准备餐食。这可以帮助减少当下的决策压力，并为更重要的任务保留脑力。身体疲劳也可能在决策疲劳中起作用。有些人可能只是在疲倦时做出更差的决策。根据需要全天休息可能帮助这些人恢复精力。有些人甚至可能受益于小睡一会儿来帮助刷新大脑。决策疲劳仍然是一个有争议的话题。对于那些感受到决策疲劳影响的人来说，随着一天的推移，做出最佳选择可能更加困难。尽管需要更多研究来完全理解决策疲劳，但许多人声称经历过其影响。改变一个人看待意志力的方式可能帮助他们改变对决策的反应。
文章概要
本文探讨了决策疲劳的概念，即个体在连续决策后能力下降的心理现象，也称为自我耗竭。文章分析了其影响（如冲动购买、决策回避）、原因（压力、决策数量）、迹象（疲劳、脑雾）以及应对策略（如优先决策、简化选择）。结合关键词“成人自我状态和决策疲劳预防”，文章强调了通过成人自我状态的理性、责任和适应性来预防决策疲劳，例如通过计划、休息和信念调整来维持决策质量。
高德明老师的评价
用12岁初中生可以听懂的语音来重复翻译的内容：想象一下，你的大脑就像一块电池，每做一个决定，比如选衣服或吃什么，电池就会少一点电。做太多决定后，电池没电了，你就很难再做好选择了，可能会乱买东西或不想做决定。这叫做决策疲劳。但我们可以像充电一样，通过先做重要决定、少看手机、穿简单衣服、提前计划饭菜和休息来让电池保持有电，这样就能更好地做决定了。
TA沟通分析心理学理论评价：从沟通分析心理学角度看，决策疲劳与成人自我状态的功能密切相关。成人自我状态负责理性、客观和适应性的决策，当决策疲劳发生时，成人自我状态可能被削弱，导致个体更依赖儿童自我状态（如冲动购买）或父母自我状态（如选择社会默认选项）。文章提到的信念调整（如将意志力视为充满活力）体现了成人自我状态通过认知重构来增强决策能力，这符合沟通分析中成人自我状态作为问题解决者的角色。预防策略如简化选择和计划，是成人自我状态运用逻辑和组织来减少决策负担的实践，有助于维持自我状态的平衡和功能。
在实践上可以应用的领域和可以解决人们的十个问题：决策疲劳预防在职场、教育、家庭和个人生活中都有广泛应用。基于成人自我状态，它可以解决以下十个问题：1. 职场中员工因连续会议导致的决策质量下降；2. 学生在考试期间因多任务处理产生的学习效率降低；3. 家长在育儿中因日常琐事引发的情绪波动；4. 消费者在购物时因选择过多造成的冲动消费；5. 领导者在战略规划中因信息过载产生的拖延行为；6. 夫妻在家庭决策中因疲劳导致的沟通冲突；7. 个人在时间管理中因分散注意力导致的目标偏离；8. 团队在项目中因决策回避产生的进度延迟；9. 个体在健康管理中因意志力耗竭养成的不良习惯；10. 社会工作者在服务中因复杂案例产生的职业倦怠。通过强化成人自我状态，如设定优先事项和休息，可以有效提升决策效能和生活质量。